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Thursday, October 31, 2013

Scary Stupid Things You See In The Gym

Today is Halloween so I thought I'd share with you a few videos demonstrating some downright scary stupid exercise techniques you see in most gyms on a regular basis.  Check out this craziness...the sad thing is the individuals doing this are usually in reasonable shape...give them a few years though and see how many injuries they have racked up!

This one is certainly my favorite...I actually saw a guy doing this recently...the scary thing was another guy who appeared to be his brother (based on looks) was doing the same thing!

Wednesday, October 30, 2013

Discover How Anyone Can Do Push Ups and Get Stronger

Have you always been frustrated by the fact that you can't do a push-up?

Or, can you do push-ups but are looking to increase the difficulty beyond just doing more repetitions?

Today I have a couple videos that will show you how to properly perform several push-up variations as well as how to work on building up your strength in specific parts of the push-up movement.  Maybe you have a hard time pushing yourself up from the bottom position or perhaps are looking for a way to challenge yourself further but aren't able or interested in trying 1 arm push ups just yet.

Here are the videos that will quickly show you how to get the maximum benefit from push-ups right now.

Take a look...this first video shows you several push-up variations.

In this second video I demonstrate a couple techniques for breaking through your weak points on push-ups.

Tuesday, October 29, 2013

Push Ups - Tips, Tricks and Techniques for Maximum Benefit and Minimum Pain

Push-ups are one of the best exercises you can possibly do, whether you want to tone up your body, strengthen your back and core or lose fat.  The best thing is you don't need fancy equipment or a gym to do them.  However, there are a few things you need to keep in mind when doing push-ups in order to avoid possible pain and injury.

One thing many people complain about is shoulder pain when doing push ups, the short videos below will show you some things you can do to minimize or eliminate shoulder  pain on push ups.

If your shoulders aren't hurting, or even if they are - there are likely other things you can do to reduce the likelihood of hurting other areas of your body such as your neck and back.  The following quick videos illustrate the proper way to position your head and back when doing a push up.  The form errors in these videos are very common and I see them all of the time.  Watch these, make the small corrections and you'll notice a huge difference with your push-ups.

Finally, I've included a video that will help those of you who have issues with your wrists bothering you during a push up.  This simple modification may make push ups again possible for those who've found standard push ups bother their wrists.  Take a look at this short video for the tip.

Stay tuned for several more videos later this week that focus on various push up related tips and modifications that should help your workouts.

Friday, October 18, 2013

How Should You Hydrate for Exercise?

What are you drinking?
Are you overwhelmed and confused by all the different options for hydration?

If you're like most people I run into you probably have quite a few questions regarding what's best.

With the barrage of so-called sports drinks, energy drinks, rehydrating formulas and every other type of highly marketed, specially formulated beverage that's promoted for those
 who exercise it's no surprise there is mass confusion amongst people about what's actually best for hydrating.

Wednesday, October 9, 2013

What's so Bad About Grains?

Back Away
You hear much about grains being unhealthy these days, despite the fact that the popular notion has long been that whole grains are good for you.  You may be wondering what the problem is, or even if it's true that grains are not as healthy as you may have believed.  Here I'm  going to give you a brief overview of what the issues are and then you can decide for yourself if you want to include grains.  But before I get started I'm going to tell you straight up that everyone looking to lose body fat would do well to eliminate grains from their diet.  Yes, EVERYONE!

First, without getting too technical, if you look at a grain in its natural state you will quickly realize that it's not edible like say an apple.  In order for a grain to be at all edible it must be processed in some manner...that is unless you enjoy gnawing on something that resembles the consistency of cardboard.  With that said, all grains that you consume, regardless of whether the package says whole grain or not, are processed. 

You can't eat this

Ever tried buying steel cut oats?  That's about as unprocessed as you're going to get and they require about 20-30 minutes of cooking to be edible.  So we've established the fact that all edible grains must be refined and processed, which presents a number of issues.  For one, wheat bread (which is supposedly's really not healthy) has a glycemic index over 20 points higher than pure sugar.  In other words it's going to rapidly increase your blood sugar and cause a large insulin response that will lead to a crash in a couple hours - followed by extreme hunger.  This cycle of up and down blood sugar and the accompanying insulin response leads to fat gain...particularly visceral fat (fat around the organs) which creates an inflammatory environment that underlies many health issues.  Needless to say - you do not want visceral fat accumulation if you're interested in health.

You don't want this friend.

Now lets look at another reality with grains - the history of human consumption - at this you may be surprised.  It was only about 10,000 years ago when grains began appearing in people's diets...but the grain consumed back then was much different on a genetic level than the stuff people eat now.  BTW..10,000 years is extremely little time in terms of human history and in that time our bodies have not adapted to digest grains...particularly the modern forms of grain that are available today.  And to boot the modern grains produced have never been safety tested for human consumption.  Major efforts of hybridizing grains began in the early 40's to combat hunger - needless to say we still have hunger issues and while people eating all these highly manipulated grains may feel like they are getting what they need - they are likely getting more than they realize...and definitely not in a good way.  In particular, modern grain contains more gluten proteins which cause greater blood sugar spikes and more reactivity in the human body...not a good thing.  Couple these manipulations with the heavy promotion of a low fat whole grain diet beginning in the 80's and there you have a recipe for exactly what's been happening over the last 30 years - more and more people becoming overweight and sick with the follow along diseases such as heart disease, diabetes, cancer etc.  And only enhancing the issues are the fact that avoiding grains is very difficult to do as they are in virtually every processed food...even things you wouldn't think such as salad dressings, soups and more.

Beyond the blood sugar issues and resulting inflammatory environment they create there are a host of other problems...not the least of which is the addictive nature of grains.  If you've tried to eliminate or even cut back on grains you know very well what I'm talking about - lethargy, fatigue, mood swings - all the hallmarks of drug withdrawal.    What happens when gluten is broken down is that it attaches to morphine receptors in the brain just like opiates...making you feel good.  Hence the reason getting away from the stuff is very difficult. 

Feel like this after eating?

Additionally, grains contain lectins and phytates which wreak havoc in the human body.  Lectins are proteins which contribute to intestinal damage, leptin resistance (you don't know when you're full), and impaired insulin sensitivity.  Phytates, which are also contained in grain, render minerals unavailable for absorption...certainly not something you need...considering most people are deficient in a variety of nutrients...particularly minerals like magnesium, zinc etc.

If you're thinking you need grains in order to get your you don't, there's plenty of fiber in probably need to start eating more of them.  In fact, fiber irritates and ruptures the outer layers of intestinal cells...this is not good or normal.  I don't know about you but do you think it makes sense to rupture any part of your body...I think not!

And oh what about the governmental guidelines to include grains as part of "your heart healthy diet"?  Ignore them...these are not at all based on science or what's healthy...instead they are based on money and incestuous agricultural industry relationships.  Just look at how big the grain subsidies are.  Not to mention Monsanto, and all the other governmental relationships with big food,  pharma and biotech companies.  If you'd like to believe what I'm saying is a bunch of nonsense, well that's up to you...however, based on the current state of government I'd bet it's highly unlikely you trust the government to say or do anything without twisted ulterior motives.

You won't look like this eating grains

Now you should certainly have an understanding of why staying away from grains is in your best interest, if you don't and believe grains are needed, well just take a look at yourself in the mirror...even without clothes if necessary...and ask yourself a question.  Has eating grain and grain based foods (if you're not consciously trying to avoid grain, you are eating it) really created a picture of health, well-being and energy?  I think you know the answer.  If you haven't already, eliminate them and see what happens...oh yes you may experience withdrawal at first...but long term you likely will experience weight loss, energy increase and many of the other health related outcomes you've been searching for.

Wheat Belly
Grain Brain:  The Surprising Truth About Wheat, Carbs and Sugar
Mark's Daily Apple

Wednesday, October 2, 2013

How to Eat at Restaurants for Fat Loss?

You can start buy ordering 3 drinks, a couple baskets of bread and then some potato skins loaded up with cheese and bacon.  Oh no!  That's right...that's the way to start off if you want to gain fat and slowly destroy your health.

While that may not be how you start things off when you go out to eat, it's not all that uncommon in for many Americans.  What makes it even worse is the fact that restaurants enable this type of behavior by asking you 8000 times if you want more to drink, or more bread or dessert etc. etc.  Of course the servers are trained to do this to increase sales and also to prevent people from getting upset about the fact that they aren't able to gorge themselves sufficiently on a variety of so-called foods that contain any number of things no real food actually contains.

Lets look at an example from a meal that you can order at your local Applebees (this is from their website)

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