Sunday, April 30, 2017
Saturday, April 29, 2017
For those who find the original book, The Primal Blueprint daunting, author Mark Sisson has provided this guidebook for a 21-Day Total Body Transformation. Like many books on this topic the Christian must glean the useful and ignore the evolutionary rationale. Key concepts of the plan include: the ability to reprogram genes, finding clues in the habits of the original "hunter-gathers," our bodies prefer to burn fat over carbohydrates, 80% of body composition is determined by what one eats, grains are not necessary, saturated fat and cholesterol are not unhealthy, exercise is ineffective for weight management and maximum fitness requires high intensity workouts, but minimal time.
While understanding the key concepts is helpful, Action Items are more practical.
1. Eliminate SAD (Standard American Diet) foods.
2. Shop, cook and dine "primally"
3. Make the healthiest choices for all types of food.
4. Exercise "primally - move, lift and sprint.
5. Slow your life down.
There are many similarities between this book and the one I previously reviewed on "Naked Foods". However, this book covers a broader spectrum - not just food and drink - but exercise and lifestyle changes. I have read from different sources that new research indicates that shorter, more intense exercise is more effective than longer, less intensive times. Therefore, the message from this book is to avoid the extremes of chronic exercise (too long, too hard, too frequent) and the sedentary lifestyle. Sisson also addresses poor sleeping habits affecting health.
Purging SAD (Standard American Diet) Foods from your house makes it easier to eat "primally", but that only works if everyone in the family eats "primally" as well. Eating "primally" means eliminating processed, sweetened beverages, grains, prepared condiments, processed dairy products, fast foods, farmed fish, legumes, prepackaged meats, processed foods, and sweets. Sisson has prepared his own food spectrum pyramid - on the base you will find Meat, Fish, Fowl, Eggs, next level up is vegetables, then the next level is healthy fats, then moderation foods (fruits, high fat dairy, starchy tubers, wild rice, nuts, seeds, nut butters) and finally herbs, extracts, spices, dark chocolate and supplements.
Important parts of the books include: descriptions and photos of exercises as well as recipes. However, for someone who is transforming her whole family to live in this way, the day-by day 21-day guide, telling you when to buy these things, and when to purge your kitchen and when to begin these exercises, this book is invaluable.
Now for some ideas that I thought interesting: Regarding achieving better sleep, one should establish an evening routine to wind down - using yellow lights or glasses with yellow lenses, eliminate digital stimulation during this time and taking a leisurely stroll. Sisson makes the case that by purchasing more expensive organic foods, you can save much more in health care costs. He recommends that you strive for 100%, but given the stresses and distractions of life you should accept 80% compliance. For those of us who lead sedentary lifestyles, Sisson also encourages us to take breaks to walk around between sessions of work that requires us to sit down for long periods. He even recommends setting up a workstation that allows for times of standing up.
One thing I found odd or out-of-place was Sisson's recommendation to purchase pre-cooked bacon from Costco and microwave it before adding to a breakfast omelet. That provides yet another topic of importance to health. All in all, I found this a good read and helpful for anyone wanting to improve their diet and lifestyle. For most of us who still have more to do, we need to start where we are and move toward a healthier lifestyle.
Source: Organic 7-Day Total Body Reboot
Monday, April 3, 2017
"I just can't train without taking... " - famous preceding words from athletes scattered throughout all sports and specialties who see and feel the benefits of taking pre-workout supplements before training and competing.
Some pre-workout supplements are the most novel and innovative products you'll find in the performance-enhancing landscape. Conversely, some aren't so novel. From simple caffeine-dense stimulants and amphetamine-like highs to the parasthesia or "tingles" felt when your supplement contains beta-alanine, one thing pre-workout supplements do have in common, is that they are all designed to ensure that you feel them "working".
But what exactly is working inside that mysterious powder? More importantly, what is it that you want from your pre-workout supplement?
If you're a strength athlete and tonight's training is focused on moving the heaviest weights in the gym, then you're probably on the search for a stimulant-based pre-workout. Products like Jack3d and Mesomorph have been popular choices of late, but consumers must be cautious when purchasing products containing 1-3 DMAA due to its nationwide ban from shelves (the details of this ban have been blurred by retailers but ultimately the benefits of this product were strongly outweighed by its associated risks).
If you're looking for size, be it temporary or long-lasting, you will want to invest in testing your response to a high-quality vasodilatory supplement. The jury is still (very) out on many of the new 'forms' of arginine and citrulline (the amino acid substrates which feed the nitric-oxide synthase-induced vasodilation in these products), and there is no legitimate reason to look for something 'bigger' than arginine-alpha ketoglutarate (AAKG). There likely isn't a better product currently in existence using the arginine compound as its backbone and you can trust that if you respond to AAKG, you'll want to stick with it. There is the unfortunate reality of the fact that not all athletes respond to arginine in the same fashion. This is an issue that has clouded many facets of research into the amino acid's use as an ergogenic aid and even as a cardiotherapeutic. Nonetheless, if you are a responder you will know once you've tried it and a more pronounced peripheral vascularity and a deeper 'flushed' feeling indicates its effective widening of blood vessels and (theoretically) an increased supply of the nutrients your muscles need during exercise.
If you're a fighter, crossfitter or training for mixed endurance then you'll likely be looking at solutions to enhance your work volume. This is more complicated than just aggressively generating a force once. Metabolic substrates that are used by your cells during anaerobic exercise can be supplemented and stored in greater amounts before you train. Look for ingredients like creatine esters, amino acids, simple sugars and beta-alanine. Beta-alanine is a relatively new compound used in pre-workouts for its ability to buffer (improve your acute tolerance to) acidic bi-products of anaerobic respiration ie. lactic acid. Some of the best supplements on the market combine creatine and whey protein supplements quite to effectively shorten the recovery time needed between training sessions.
Now, if you really have to concentrate during training... if you fight in a cage or ring or you have complicated movements to co-ordinate in crossfit , gymnastics, BMX, ball-sports, rowing, tennis etc. then the compound you've been looking for has only just recently hit the market. In Australia, this compound is marketed under the name Theaffeine and is available only in select ranges of products. This glutamate is essentially a synergist of caffeine (mimics caffeine's effects) with reduced side effects and added benefits. Theaffeine has been shown to improve focus, concentration and rapid problem-solving whilst reducing the tremor, nervousness and anxiety that accompanies all the harsh and potent caffeine-based stimulant pre-workouts we've known and tolerated for years. Some studies have even shown it's active ingredient to prevent neurocognitive damage during prolonged physical and mental stress (an extremely important benefit when you train at the professional level). Theaffeine's active ingredients have been used most notably in the USA as potent study-aids for students, musicians and high-stress executives.
Whatever choice you make, close your eyes and forget what Bobby Wants-to-be-a-bodybuilder told you last time you were in the gym together. You have the power to make an educated decision and understand the purpose of pre-workout ingredients (without pandering to the marketing hype amateurs and weekend-warriors fall for all day).
Article Source: http://EzineArticles.com/7767996