tag:blogger.com,1999:blog-28226489320546931312024-03-13T12:50:14.214-04:00From Fat to AwesomeOne man's effort to share what works, and what doesn't, on the road to a healthy lifestyle.Anonymoushttp://www.blogger.com/profile/18114503465636217409noreply@blogger.comBlogger62125tag:blogger.com,1999:blog-2822648932054693131.post-63076733005558937802013-04-16T20:27:00.003-04:002013-04-16T20:27:53.431-04:00Not much to write aboutI just couldn't do it. I couldn't bring myself to write about my own trivial issues in light of what happened yesterday afternoon in Boston.<br />
<br />
However, <a href="http://www.theblaze.com/contributions/26-2-miles-of-defiance/">I did write about something close to what I talk about here</a>.<br />
<br />
<blockquote class="tr_bq">
Marathons
are exhausting, grueling events. They’re not for the faint of heart,
and that’s when you’re not concerned about a bomb going off and injuring
or killing you or those around you. Now, it’s easy to decide to not to
run one of these things. </blockquote>
<blockquote class="tr_bq">
<div data-key="migbm" data-num="4" data-orig="Me?&nbsp; I’m going to run the Boston Marathon.">
Me? I’m going to run the Boston Marathon.</div>
</blockquote>
Yes, it's a political website, and you may not share my political views. That's cool. This isn't about politics. It's about how this despicable act has spurred me to publicly announce that I'm going to do something.<br />
<br />
Will it require me to get even more fit? Yes. <br />
<br />
I care <i>nothing</i> about winning. I want to run it, and finish it, and call it a day. I may never run a marathon again in my life afterward. It doesn't matter.<br />
<br />
People died yesterday because someone wanted us to be afraid. I refuse to be scared.<br />
Anonymoushttp://www.blogger.com/profile/18114503465636217409noreply@blogger.com0tag:blogger.com,1999:blog-2822648932054693131.post-13064476669386598042013-04-15T10:49:00.001-04:002013-04-15T10:49:15.794-04:00The sets down...and a whole world before me<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-28uFOoFpR3w/UWwTKJy5-HI/AAAAAAAAASY/TDnV74b3rKo/s1600/victorious.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-28uFOoFpR3w/UWwTKJy5-HI/AAAAAAAAASY/TDnV74b3rKo/s1600/victorious.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Image from Flickr, by <a data-rapid_p="33" data-track="user" href="http://www.flickr.com/photos/quinnanya/" title="quinn.anya">quinn.anya</a></td></tr>
</tbody></table>
I'm beat. I feel it through out my entire body. I feel it in new ways, and not just the physical.<br />
<br />
My demons almost won, but I made a last ditch check and actually found out that <i>I'm</i> the one who has been winning lately.<br />
<br />
Yeah, it's been a hell of a weekend.<br />
<a name='more'></a><br />
<br />
First, let's start with some scale time on Friday. I got on it. I was a pound and a half heavier. What the hell? I was down. I was beaten. What had the last week been about? <br />
<br />
I spent Saturday out and about. There wasn't a lot of healthy food options, so I went bad. I was exhausted when I got home, so we ordered pizza (yeah, I know...). I kept thinking, "I know I didn't gain muscle like that. It's just not possible."<br />
<br />
Sunday, I ate better, but sparsely.<br />
<br />
This morning, I decided to take some body measurements. The last time I did this was on April 3. My body fat worked out to 34.08 percent. Yeah, not good. Today, 12 days later, we've got 30.64 percent difference.<br />
<br />
You see, my "demons" had me focused on the scale. I looked at that number and wondered what the heck was going on. My body weight on those two dates are about the same. Just a half pound difference. Lean body mass though? 138.75 lbs on 4/3 versus 146.35 lbs. That's over seven and a half pounds of muscle. Seriously?<br />
<br />
I was stoked today. Incredibly stoked. I know I was careful to measure in the same places, but I saw noticeable difference in all the right places. Waste, hips, even thighs were down. Biceps and chest were bigger. Just from the measurements, I knew something was happening. I just didn't know what it was.<br />
<br />
It was fuel. It was everything I needed.<br />
<br />
The kettlebell awaited.<br />
<br />
Friday,<a href="http://fromfattoawesome.blogspot.com/2013/04/battling-demons.html"> I figured I could have banged out a third set if I hadn't decided to skip squats</a> and do deadlifts instead. The deadlifts started hurting my lower back a bit, so I cut it short.<br />
<br />
Today? No mercy.<br />
<br />
I hit the kettlebell, and busted my butt. I felt the burn. I battled my demons, but I had already won this round. Each rep was another spear thrust. Each swing was a slash at the demons. Each press was to push a demon off a cliff. I was a spartan, standing at Thermopylae along side Leonidas.<br />
<br />
Victory was achieved.<br />
<br />
As I sat down to blog about it all, I couldn't help but wonder what I would have seen today if I hadn't let my own rules go on Saturday? How much damage did eating like that do?<br />
<br />
It doesn't matter now. I could wargame it until I'm blue in the face, but nothing would change. It's history. <br />
<br />
Instead, I have achieved amazing things. I will continue. I'll still use the scale, but only as part of the whole. The body fat percentage is what matters, and <i>that</i> will be my scale. I always planned on that at some point, but <i>now</i> is all that matters. <i>Now</i>, I will use that body fat measurement.<br />
<br />
There is no tomorrow otherwise. Anonymoushttp://www.blogger.com/profile/18114503465636217409noreply@blogger.com0tag:blogger.com,1999:blog-2822648932054693131.post-50548569601857283902013-04-12T11:20:00.002-04:002013-04-12T11:20:16.111-04:00Battling the demons<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-x7D42CLW6XA/UWgmBCq8uWI/AAAAAAAAASE/zUcuZ9k1oXk/s1600/Fighting+demons.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-x7D42CLW6XA/UWgmBCq8uWI/AAAAAAAAASE/zUcuZ9k1oXk/s1600/Fighting+demons.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Image from Flickr, by <a data-rapid_p="171" data-track="user" href="http://www.flickr.com/photos/oneselfsacrificephoto/" title="oneselfsacrifice">oneselfsacrifice</a></td><td class="tr-caption" style="text-align: center;"> </td></tr>
</tbody></table>
Today was a workout day. Two more sets down, and <i>might</i> could have banged out a third if I didn't decide to do stiff legged deadlifts instead of squats. My lower back started twinging. Stupid, right?<br />
<br />
Live and learn.<br />
<br />
Still, it was a decent enough workout and I'm pretty proud of it. The shortening of the length for each exercise seems to be paying off. All in all, I'm pretty happy about it all.<br />
<br />
Yesterday, I wrote about my own past with body image issues, and if I'm completely honest those issues are still here. Today, while lifting that kettlebell, it was easy to see me slaying the demons.<br />
<a name='more'></a><br />
<br />
I have an image in my head of what I want to look like, and I really need to purge that crap. That needs to go. If you're doing that, get over it. Unless you're a competitive body builder, no one gives a damn what your body looks like. <br />
<br />
Guys always think that you need to be built like Brad Pitt in <i>Fight Club</i> for the women to want you. Bull. One thing I've learned in 39 years of life is that women are far more likely to be attracted to a guy who's comfortable in their own skin. I've seen guys who look like they kissed a moving Mack truck and yet <i>still</i> always seem to have a woman on their arm.<br />
<br />
So what's a fat boy to do?<br />
<br />
Get fit. Get healthy. Recognize that you're good to go. Get stronger. Be happy with who you are. Want to get your teeth straightened? That's fine, but do it for you. Do it because you believe it will make <i>you</i> better. Do it because it will mean that you'll have an easier time brushing your teeth. Don't do it for "the ladies".<br />
<br />
I'm not there. I don't pretend to be. I'm further along the road than a lot of folks. I'm also further back than some other folks. I don't care. This isn't a contest against them.<br />
<br />
No, this is a contest against the demons. This is a battle...no, a war...against those demons in my own head that tell me I'm not enough. They were the ones that hit me in the past, and they're still here. They're the ones whispering in my ear that I'll never be fit. They're the ones telling me I don't have it in me. They're the ones telling me to screw my diet and go back to the chili-cheese dogs and pizza. They are the enemy. They are the opponent.<br />
<br />
I am an athlete. I may not look like one, but I don't give a damn. I know what I am.<br />
<br />
Do you?Anonymoushttp://www.blogger.com/profile/18114503465636217409noreply@blogger.com0tag:blogger.com,1999:blog-2822648932054693131.post-68883539939270860162013-04-11T17:34:00.002-04:002013-04-11T17:34:37.693-04:00Me, my body image, and the reality of diet<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-SzV96ed7EAc/UWcr1O-uPZI/AAAAAAAAAR0/xo7TiKb4m8U/s1600/eating+health.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-SzV96ed7EAc/UWcr1O-uPZI/AAAAAAAAAR0/xo7TiKb4m8U/s1600/eating+health.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i>Image from Flickr, by</i><br /><a data-rapid_p="132" data-track="user" href="http://www.flickr.com/photos/michigancommunities/" title="Michigan Municipal League (MML)">Michigan Municipal League (MML)</a></td></tr>
</tbody></table>
I like to try and write something here every day, and since I replaced my keyboard on my laptop earlier today (all by myself even!), I really want to break this thing in. As such, I thought I'd play a little confession time and then talk a bit about my own history with diet.<br />
<br />
First, the body image thing. It gets a lot of press these days, and for very good reason. Women, who are often presented very unhealthy examples of "beauty", often feel pushed to adopt unhealthy practices to reach this pinnacle of so-called attractiveness.<br />
<br />
Well folks, this happens to guys too. <br />
<br />
Don't believe me?<br />
<a name='more'></a><br />
<br />
When I graduated high school, I was 5'8" and 135 lbs. I was barely in the "healthy weight" category, but I was acceptable for the United States Navy at that weight a year later. I was lean, and boasted six pack abs that some of the football team were envious of. My body fat percentage was below 12 percent. I was a runner and in pretty good shape. My freshman year of college, I walked on to the Darton College swim team, competing in one meet before enlisting in the Navy.<br />
<br />
I had everything going for me physically, all things considered. I wasn't a gifted athlete by any means. My "walking on" to the swim team consisted of just two questions. "Have you ever swam competitively before?" and, after I answered negative to that one, was met with the follow-up question of "Can you float?" When I said yes, I was welcomed to the Darton swim team. (Side note: That same team has gone on to two year college glory in swimming!)<br />
<br />
So, I had everything going for me physically. I was healthy and very in shape. An early swim practice had me questioning that, to which the coach said, "Oh, I can tell you're in shape. You're still alive."<br />
<br />
And it wasn't enough.<br />
<br />
I was healthy. I was fit. I was everything I'm not right now, and it didn't mean a damn thing to me.<br />
<br />
You see, I was "small". I was never going to be mistaken for a linebacker in the NFL, or even a decently built wide receiver. I was small and it wasn't good enough.<br />
<br />
I lifted, eventually getting my bench press up to 205 lbs while <i>still</i> being about 135 lbs in body weight. Not to shabby. I was strong, but I wasn't <b><i>big</i></b>. That was the problem. It was a big problem for me.<br />
<br />
Well, I'm 209 right now. I licked that, didn't I?<br />
<br />
Now I'm a fat ass. I've got a big old gut that makes me taking off my shirt look disgusting. As a result, my body image issues shifted. I didn't mind the weight, but wanted it to be muscle. My Body for Life challenge was about making that conversion.<br />
<br />
There's been a little bit of chatter about men and body image issues out there. George over at <a href="http://civilizedcavemancooking.com/">The Civilized Caveman</a> has mentioned his own issues with body image that aren't all that different than my own. The fact that he's a Marine and I was a Navy Corpsman has nothing to do with this, though it does mean I have to play nice with him. We corpsmen look out for Marines. However, back on point, these body image issues are more common among men since you can just look at we two bloggers as two male examples. I have no doubt there are plenty more of us.<br />
<br />
So what happened? Well, that's where the reality of diet comes in.<br />
<br />
I've written before about <a href="http://fromfattoawesome.blogspot.com/2013/04/taking-aim-and-add-rates-and-diet.html">being diagnosed with ADHD as a kid</a>. My mother was nervous about putting me on medication, so she went the diet route. She discovered the <a href="http://www.feingold.org/theory.html">Feingold Diet</a>. The crux of the diet is that you don't eat certain artificial ingredients, removing them all for a period of time and then slowly reintroducing them to find out what the triggers are for an ADHD kid.<br />
<br />
What does this have to do with a fitness blog? Well, I didn't realize it, but that diet actually kept me healthy in my youth.<br />
<br />
Back in the day, there wasn't a whole lot of processed foods that lacked key artificial ingredients. Red dye #5 seemed to be in <i>everything</i>, so my mother was forced to make sure I ate food she prepared from raw ingredients.<br />
<br />
So, at a young age, I was eating real food. I kept eating real food through out high school, even while being on Ritalin. By then, it was just how we rolled, so it wasn't a big deal in my mind.<br />
<br />
Enter my time in the Navy. On my <i><a href="http://fromfattoawesome.blogspot.com/p/what-is-athlete_30.html">What is an Athlete</a> </i>page, I wrote:<br />
<blockquote class="tr_bq">
In our day, an athlete represents what the warrior did to ancient man.
They are, essentially, the most physically adept members of society.
Athletes are those who walk into a room and demand your attention. They
are fit. They are trim. They are healthy.<br />
<br />
Warriors of that bygone era were as well. Today, our warriors are still
gifted with incredible courage, but technology fills the gaps where the
physical once held dominion. While they are still physically fit, and
are great role models in a great many ways, they no longer represent the
pinnacle of fitness.</blockquote>
Part of the reason I feel that warriors are no longer the pinnacle of physical prowess today - and by warrior, I mean those who fight in defense of their nation - is because my first brush with being overweight was while I was in the Navy. I never quite made it to what we affectionately called "the fat boy program", but I was getting a gut.<br />
<br />
After I got out, I moved back home into Mom's house. What did that mean? Real food once again. The weight came back down, though not back to 135 lbs. Still, I was much healthier.<br />
<br />
Then I got married.<br />
<br />
I love my wife, so let me say this right now. However, she and I are both basically lazy people. Take out became a primary means of sustenance, and the weight came a-coming. All the way to 236 lbs.<br />
<br />
So, during my years of being lean, I ate real foods that were cooked at home. During my fat years, I ate mostly stuff that was cooked in a restaurant and contained God only knows what. Now I'm back to eating stuff that's cooked at home primarily and I'm losing weight, although it's not coming off like I would like for it to be coming off.<br />
<br />
Seems to me that there's a lesson or two in all of that. Not just for you, but for me as well.Anonymoushttp://www.blogger.com/profile/18114503465636217409noreply@blogger.com0tag:blogger.com,1999:blog-2822648932054693131.post-1334500859103393522013-04-10T10:59:00.003-04:002013-04-10T10:59:56.500-04:00Sometimes, less is more<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-zpYenbpKpkQ/UWV95V3ZALI/AAAAAAAAARk/_b1_EXSUh64/s1600/Work+Out.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-zpYenbpKpkQ/UWV95V3ZALI/AAAAAAAAARk/_b1_EXSUh64/s1600/Work+Out.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Image from Flickr, by <span class="name" id="yui_3_7_3_3_1365605825384_1052"><strong class="username" id="yui_3_7_3_3_1365605825384_1051"> <a href="http://www.flickr.com/photos/cozumel18/" id="yui_3_7_3_3_1365605825384_1057">sierrafit</a></strong></span></td></tr>
</tbody></table>
I said I needed to <a href="http://fromfattoawesome.blogspot.com/2013/04/need-to-kick-it-into-high-gear.html">kick my training into high gear</a>, and as I woke up this morning, I hit on exactly how to do just that.<br />
<br />
You see, it's like the old saying goes, "less is more" sometimes.<br />
<br />
Let me explain.<br />
<br />
I had been doing all my exercises for one minute at a time, then transitioning to the next exercise. I was becoming flustered because it seemed like I was getting <i>less</i> reps in during that minute. What I realized was that I was pushing for to long at a time. My muscles were giving up, and I was probably depleting glycogen stores rather quickly, so I was getting less done.<br />
<br />
So, I decided to change things up.<br />
<a name='more'></a><br />
<br />
The <a href="http://fromfattoawesome.blogspot.com/2013/04/tomorrows-workout.html">workout itself is the same</a>. The exercises themselves weren't the issue so much as the duration. No, the change up was now long I did each exercise.<br />
<br />
Instead of a minute each, I went down to 30 seconds. That's 30 seconds going balls to the wall, as hard as I can. <br />
<br />
It worked.<br />
<br />
First, there is the fact that I got two sets done, instead of just the one. This is a big win for me. Why? Because I did the <i>exact same amount of exercise by time</i>, but I also <b>did more reps during that duration</b>!<br />
<br />
By cutting down on the time at a single shot, I was able to actually get more real work done. <br />
<br />
I'm tired, and my arms are still feeling the burn of the workout, but the frustrations are gone. I don't feel like I came up short. Obviously, this is a good thing.<br />
<br />
We'll see how this translates to tomorrow or Friday, but personally? I'm looking forward to it.Anonymoushttp://www.blogger.com/profile/18114503465636217409noreply@blogger.com0tag:blogger.com,1999:blog-2822648932054693131.post-35803875364446780592013-04-09T19:39:00.000-04:002013-04-09T19:39:15.627-04:00Need to kick it into high gear<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-vYyaXQXe4J4/UWSmcNikygI/AAAAAAAAARU/cVZgAG5qfto/s1600/SpartanRace.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-vYyaXQXe4J4/UWSmcNikygI/AAAAAAAAARU/cVZgAG5qfto/s1600/SpartanRace.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Image from Flickr, by <a data-rapid_p="24" data-track="user" href="http://www.flickr.com/photos/cogdog/" title="cogdogblog">cogdogblog</a></td></tr>
</tbody></table>
I'm a little late posting today, mostly because it's been "one of
those days". Family drama and whatnot. It's enough to take you out of
the zone you actually <i>want</i> your brain in when you're training.<br />
<br />
However, it's also a way to recognize some cold realities about your training that you would miss in most other circumstances.<br />
<br />
For me, it was the latter.<br />
<a name='more'></a><br />
You
see, I've been working out for a little bit, and it's been fine and
all, but am I really pushing myself? Oh, I'm tired and all that, but
have I been actually reaching the edge? Am I really pushing things?<br />
<br />
A short time ago, <a href="http://fromfattoawesome.blogspot.com/2013/03/this-is-sparta.html">I announced that I was going to run a Spartan Race</a>. My kettlebell training is definitely a viable means of training, but it won't cut it all by itself. I need more.<br />
<br />
My
whole weight loss adventure started because I wanted to run an obstacle
race. It was a zombie run, and it sounded like a lot of fun. However,
at 236 lbs, I figured running was dangerous when you're only 5'8". I
like my knees working properly.<br />
<br />
However, I'm down a
good bit from that point. I have a bit of cardiovascular conditioning
that I didn't have before. It's time to push things into a whole new
level.<br />
<br />
Starting next week, I intend to add some running
into my training regimen. It has to wait until next week due to
logistics, but it will kick into gear then. <br />
<br />
The truth
is, I'm a runner. I ran track in high school. It was the only sport I
was half decent at, and could have been great if I had taken my training
seriously back then. If only <a href="http://fromfattoawesome.blogspot.com/p/what-is-athlete_30.html">I had been an athlete back in those days</a>.<br />
<br />
Oh well. That was then, this is now.<br />
<br />
Today,
I'm unsatisfied. Even with the running, I'm concerned that my training
isn't optimized. Am I maximizing what I can do? For a Spartan Race, I
need to be strong, flexible, and have stamina. I need to do everything I
can to build that.<br />
<br />
I get to spend the rest of the week working, studying, researching, and learning. It's time.<br />
<br />
Do you have it in you?Anonymoushttp://www.blogger.com/profile/18114503465636217409noreply@blogger.com1tag:blogger.com,1999:blog-2822648932054693131.post-83132652795413294902013-04-08T14:23:00.001-04:002013-04-08T14:23:03.946-04:00The joys of training<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-fHDxVCYpFSI/UWMK06gPqwI/AAAAAAAAAQ8/KUFyQkJrl6I/s1600/Exhausted.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-fHDxVCYpFSI/UWMK06gPqwI/AAAAAAAAAQ8/KUFyQkJrl6I/s1600/Exhausted.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Image from Flickr, by <a href="http://www.flickr.com/photos/buzzthrill/">buzzthrill</a></td></tr>
</tbody></table>
"I'm so exhausted!"<br />
<br />
You've heard people say it, right? You've probably said it. I know I have. <br />
<br />
The problem is, they're complaining rather than bragging. <br />
<br />
The tired feeling? You feel it after a training session. It's not a bad thing. It's the wages of hard training. It's the price you pay for getting fit. Rather than money, which you never get back, it's energy that will return shortly.<br />
<a name='more'></a><br />
<br />
I finished my workout earlier today, not even being able to put my kettlebell back where it belongs. In days gone by, I would have wondered why I did this to myself. Why did I put myself though this kind of pain when all I really needed to do was to just watch what I ate? After all, isn't that how I lost weight in the first place?<br />
<br />
Today, all I tried to do was figure out what I could do to achieve <a href="http://fromfattoawesome.blogspot.com/2013/03/are-you-resting-right-way.html">that active rest I've talked about before</a>. A sink full of dishes would do the trick. I hit them, my arms more like spaghetti noodles than appendages designed for accomplishing work.<br />
<br />
Eventually, I settled down, though I still feel the fatigue in my arms even as I write this.<br />
<br />
It's funny. What once was a burden, something that simply had to be endured, is now a mark of accomplishment. <br />
<br />
I remember being in a gym once where a Marine had on a t-shirt that said, "Pain is weakness leaving the body." That might be true in a sense, but so is exhaustion. In fact, what's so tiring isn't swinging that kettlebell into the sky, but it's not. What's tiring is the vile contents that our current society has filled us with being forced out of our pours.<br />
<br />
Yeah, I'm tired, but it's all good.<br />
<br />
I'm stronger now than yesterday, and I'll be stronger still tomorrow.Anonymoushttp://www.blogger.com/profile/18114503465636217409noreply@blogger.com0tag:blogger.com,1999:blog-2822648932054693131.post-58447825141144224382013-04-06T11:20:00.001-04:002013-04-06T11:20:42.292-04:00Tips for ADHD people to find good health<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-5dGM1cu9-cQ/UWA9A_rdE2I/AAAAAAAAAQs/VMVltS6UDR4/s1600/ADHDbrain.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-5dGM1cu9-cQ/UWA9A_rdE2I/AAAAAAAAAQs/VMVltS6UDR4/s1600/ADHDbrain.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Image from Flickr, by <a data-rapid_p="21" data-track="user" href="http://www.flickr.com/photos/lifementalhealthpics/" title="Life Mental Health">Life Mental Health</a></td></tr>
</tbody></table>
<a href="http://fromfattoawesome.blogspot.com/2013/04/taking-aim-and-add-rates-and-diet.html">People with ADHD</a> have special challenges if their quest is good health. The impulse control issues we experience make life that much more difficult when you're trying to eat good, healthy food and maintain a training schedule. It ain't exactly easy if you're <i>not</i> ADD/ADHD, so the unique challenges make things oh-so-interesting.<br />
<br />
So, how does someone with ADD/ADHD actually make it into a healthy lifestyle?<br />
<a name='more'></a><br />
<br />
<h3>
1. Clean House!</h3>
Yes, I use this advice a lot, but it's particularly important for ADD/ADHD folks. The poor impulse control issues we experience make it far more difficult to exercise "will power". For us, it just doesn't exist. <br />
<br />
That means you need to hit your pantry and cabinets and get rid of <i>anything</i> that isn't healthy. This is especially true of anything that might be quick and easy to fix while being unhealthy. The fact is, we ADD/ADHD folks have a tendency to take the easy way out. I know it's been the story of my life. If you make "the easy way out" something healthy, then you're good to go in the long run.<br />
<br />
<h3>
2. Eat before shopping for groceries</h3>
This is common enough advice, but is extremely important for the ADD/ADHD person. When you're hungry, you're more likely to make impulse purchases. This is true for anyone, but when you look at someone who's ADD/ADHD? Give. It. Up.<br />
<br />
That's why shopping on a full stomach is so important. If you're not hungry, you're far less likely to have those evil impulses in the first place. While this piece of advice, it's usually given as a way to keep from spending excess money. Here though, I give it as a way to keep from buying excess crap that will kill your goals.<br />
<br />
<h3>
3. Avoid circumstances that could sideline you</h3>
Maybe your family is having a big get together where everyone eats and has a good time, but the food isn't healthy. Well, that makes things really hard. This is especially true if you have someone there who's likely to push for you to eat whatever is there.<br />
<br />
Sometimes, it's not really possible to just not go. However, eating before you go can help alleviate a lot of the pressure. Just a polite, "No thank you, I've already eaten" may be just what you need to fend off the persistent but well meaning loved ones.<br />
<br />
<h3>
4. Plan ahead</h3>
Yeah, planning isn't always something that ADD/ADHD people excel at. However, that's not to say it can't be done. <br />
<br />
Folks like us have to make sure food is in the fridge if we're going to eat well. There's just no option otherwise, because if there's no healthy food in the fridge, then it's a call to Pizza Hut or where ever else we may want to eat. This. Is. Not. Good. You know it. I know it.<br />
<br />
Also, make sure you either have meat thawed out or the means to thaw it quickly. The more frustrating the experience, the far more likely you will be to make that phone call. Again, this is not good.<br />
<br />
I'm not saying that the plan has to be written and detailed days in advance. It could be as simple and just grabbing something out of the freezer that morning. However, you need to do it.<br />
<br />
<br />
<br />
So, there's four tips to help the ADD/ADHD individual - such as myself - navigate all the potential distractions and keep focused on a healthy lifestyle. Feel free to share any tricks you have developed as well! <br />
<br />
<br />Anonymoushttp://www.blogger.com/profile/18114503465636217409noreply@blogger.com2tag:blogger.com,1999:blog-2822648932054693131.post-34415924447209391722013-04-05T15:00:00.000-04:002013-04-05T15:00:03.172-04:00Taking aim and ADD rates and diet<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-FH7T-4jSM7E/UV72MArE4gI/AAAAAAAAAQc/mTOvFbuRp4k/s1600/ADHD.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-FH7T-4jSM7E/UV72MArE4gI/AAAAAAAAAQc/mTOvFbuRp4k/s1600/ADHD.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Image from Flickr, by <a data-rapid_p="3" data-track="user" href="http://www.flickr.com/photos/leesean/" title="leesean">leesean</a></td></tr>
</tbody></table>
Recent information showed that 20 percent of American boys have ADD or ADHD. This number is somewhat staggering when you realize that one in five boys in this country have an issue with Attention Deficit Disorder. To me, it's not a big deal. I wasn't shocked at all when I found out my son was one of those.<br />
<br />
I've been diagnosed with ADHD since I was about six.<br />
<br />
The Diet Doctor, who has some really great stuff, <a href="http://www.dietdoctor.com/why-20-percent-of-boys-in-america-get-adhd?utm_source=rss&utm_medium=rss&utm_campaign=why-20-percent-of-boys-in-america-get-adhd">had some interesting things to say</a>. He compared maps of obesity and other dietary no-no's with the map of where ADD diagnosis were the highest. The implication is that diet is the root of this particular evil.<br />
<br />
But is it?<br />
<a name='more'></a><br />
<br />
First, we need to understand what ADD/ADHD really is. Honestly, I think it's craptastic name for the condition. The problem isn't paying attention <i>per se</i>. I can pay attention to all kinds of things. My son can too. The problem is those things we pay attention to can drown out everything else going on around us.<br />
<br />
Instead of being a lack of ability to pay attention, it's really more of an impulse control issue. We can't override some impulses - which is why that one ADD kid in school gets up in the middle of class to go look out the window - while some things completely drown out all other impulses (like someone calling your name while you play a video game).<br />
<br />
As such, I have to question the implication Dr. Eenfeldt makes.<br />
<br />
Yes, the maps look similar. Unfortunately, we have a chicken/egg argument. Did the diet <i>cause</i> the ADD in these boys? I'm not so sure.<br />
<br />
You see, with the impulse control issues that exist within the ADD/ADHD mind, it's also extremely possible that obesity is a side effect of the ADD/ADHD itself, rather than it simply being a case of co-morbidity. After all, an impulse to get a candy bar can be to difficult to override in an ADD/ADHD mind than that of someone not affected with the condition.<br />
<br />
I'm sure Dr. Eenfeldt isn't trying to say definitively that diet causes ADD/ADHD. After all, if it did, then my symptoms would be alleviated now that I'm eating healthy, wholesome, and <i>real</i> foods. They're not unfortunately, though I hear many others say that they are. As a doctor, Dr. Eenfeldt probably knows the<a href="http://fromfattoawesome.blogspot.com/2013/03/understanding-science-why-reports.html"> issues with epidemiological studies and how they exclusively use corollary data to draw conclusions that often are way off base</a>.<br />
<br />
Of course, I'm also only offering up a hypothesis based on what I've experienced with this condition. I would be extremely interested in further study on these correlations and how they may possible be tied together. Honestly, anything that could lead us to a better understanding behind ADD/ADHD has got to be a good thing and something desperately needed.<br />
<br />
But that might just be the impulsive me talking here.<br />
<br />Anonymoushttp://www.blogger.com/profile/18114503465636217409noreply@blogger.com0tag:blogger.com,1999:blog-2822648932054693131.post-40985727693526134462013-04-05T09:47:00.000-04:002013-04-05T09:47:20.397-04:00Today's workout and an initial review of Tai Chi<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-XnXyYVzt4lE/UV7U8pskLEI/AAAAAAAAAQM/vofhh1ZZIdE/s1600/victory.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-XnXyYVzt4lE/UV7U8pskLEI/AAAAAAAAAQM/vofhh1ZZIdE/s1600/victory.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Image from Flickr, by <a data-rapid_p="9" data-track="user" href="http://www.flickr.com/photos/zwergen-power/" title="Chefzwerg">Chefzwerg</a></td></tr>
</tbody></table>
First, my workout. No pain, <a href="http://fromfattoawesome.blogspot.com/2013/04/just-single-set-today.html">except for the good kind</a>. <br />
<br />
I asked for a lot of advice on Google+, and got some great advice. I decided to try kettlebell swings again today, focusing primarily on form. I have a tendency to get sloppy and not realize it, so I spent extra time focused on my form. No pain at all.<br />
<br />
So, either form was the problem, or it was something else completely separate from the exercise. I can live with that.<br />
<a name='more'></a><br />
<br />
As for the rest of the day's training, it went well. Good workout all around. I'm pleased. Still only got one set, but it was because I didn't think my arms could have taken more. In truth, a full minute of the exercise might be a little much for multiple sets, but I'll ride this pony for the time being and see how things work out (pardon the pun).<br />
<br />
Now, on to <a href="http://fromfattoawesome.blogspot.com/2013/04/strength-is-greatbut-so-is-flexibility.html">yesterday's Tai Chi</a>.<br />
<br />
First, let me explain that this was a Tai Chi program on OnDemand. I highly recommend that you either get proper instruction,of find a better instructional video than what I had access to. Movements were explained when they were halfway finished, etc.<br />
<br />
That said, I found I got something out of even a craptastic (props to Mel over at <a href="http://www.theclothesmakethegirl.com/">The Clothes Makes the Girl</a> for that term...I like it) video.<br />
<br />
I slept great!<br />
<br />
Yeah, I said I was looking to it for better flexibility, and that may come in due course. I also liked the idea of better balance, which Tai Chi is supposed to help with. I like it because, ultimately, I'm a klutz. Better sleep though? I hadn't thought about it, but it does help to say the least.<br />
<br />
Sleep is vital, and is often overlooked in our busy society. These days I'm going to bed early in an effort to get enough sleep...like 8:30 or so early. Since I'm the one who gets up with my daughter early in the morning, this makes sure I get enough sleep regardless of when she wakes up (most of the time).<br />
<br />
Unfortunately, I usually wake up a half dozen times during the night. I've done that for years. Not last night, so I'm going to say it was the Tai Chi that made the difference. <br />
<br />
All in all, I'm fairly pleased with what I'm getting out of my first effort with Tai Chi. We'll see how it goes moving forward.Anonymoushttp://www.blogger.com/profile/18114503465636217409noreply@blogger.com0tag:blogger.com,1999:blog-2822648932054693131.post-57232422551733517422013-04-04T15:00:00.000-04:002013-04-04T15:00:02.880-04:00A critique of 'Body for Life'<i>"Tom, what do you think of Bill Phillps' 'Body for Life' program? I've heard some mixed things and was curious what you might think of it." - Joe P. Leesburg, Ga.</i><br />
<br />
Well Joe, thanks for the question.<br />
<br />
The <i>Body for Life</i> program, and the subsequent challenge, is one of those mixed things out there. Some people worship it, while others despise it. For those of you unfamiliar with the program, it's a 12-week challenge that incorporates weight lifting, cardio training, and diet with a "cheat" day thrown in as part of an overall attempt at transforming your body.<br />
<a name='more'></a><br />
<br />
The book itself contains pictures of people's transformations, and tales of the winners of the <i>Body for Life Challenge</i>. <br />
<br />
However, there are a few issues with the program. I say this not as someone who just is looking at it from the outside, but as someone who's actually completed a challenge.<br />
<br />
<h3>
1. The lifting plan</h3>
The workout plan itself isn't bad. It uses a pyramid set principle and working to failure on the last set. While there are mixed opinions on whether or not that is a good thing, I <i>do</i> know that it's possible to see gains in strength with this principle. In fact, that was one thing I did see during my challenge. My beginning lifts weren't even a mild warm-up by the end.<br />
<br />
<h3>
2. The cardio plan</h3>
The cardio plan ran on a similar principle to the lifting plan. Honestly, I wasn't impressed.<br />
<br />
What the workout calls for is a relatively slow build to a peak, with an increase in intensity every minute building to a peak every four minutes. However, I didn't see much in the way of improvement. <br />
<br />
That said, the principle isn't that different from high intensity interval training, so I suspect it will create results for a lot of people. However, if you have a specific goal that doesn't involve losing fat, I doubt it will do a whole lot...but <i>Body for Life</i> cardio is far, far better than no cardio.<br />
<br />
<h3>
3. The diet plan</h3>
The diet plan is what, in my opinion, kills the body for life program. Now, when this program was first created, it contained much of what was "conventional wisdom". However, things are starting to change.<br />
<br />
Like many diet plans, it places an emphasis on low or non-fat dairy and "healthy" grains. <br />
<br />
Unfortunately, science is starting to call some of that into question. More and more studies are finding that sugars are the problem, not fat. A recent study <a href="http://www.latimes.com/health/boostershots/la-heb-toddlers-weight-20130315,0,4635958.story">reported in the L.A. Times showed that low fat and non fat milk didn't help toddlers' weight</a>. In fact, the study suggested that those types of milk may have helped <i>increase</i> those toddlers' weight. Um...oops?<br />
<br />
Also, there is a decided lack of emphasis on vegetables. Instead, carbs are gotten through complex carb containing grains and tubers. I have no issue with the tubers, as sweet potatoes are a staple at my house, but the grains are an issue. However, through vegetables, you can get all the necessary carbohydrates you need while netting fewer calories overall.<br />
<br />
Then there is the "cheat day". I understand the idea of programming in flexibility, but there's also a dark side to this. That dark side is the cheat day becomes more of a binge. The idea behind the cheat day is that it lets your body know that food is still available and prevents your body from going into starvation mode. Unfortunately, since binging isn't exactly atypical, what really happens is often an undermining of any fat burned previously.<br />
<br />
<h3>
4. The challenge</h3>
The challenge, at least when I did mine, wasn't <i>really</i> about health. It was about marketing. Bill Phillips owned EAS, a supplement company. As part of the competition, you had to buy EAS products.<br />
<br />
Now, I'm a capitalist myself, so I don't have a moral problem with this. However, I think it's disingenuous at least to pretend that this is about helping to make people healthier. The fact of the matter is, health can be had without expensive supplements, and I think Phillips knows this. <br />
<br />
<h3>
Conclusion</h3>
You could do worse than to follow the advice laid out in <i>Body for Life</i>, but you could also do far, far better. The diet is restrictive, the workouts rather basic, and the overall transformation necessary to the lifestyle just doesn't happen in many cases. I did lose a little bit of weight on this program, but nowhere near the incredible transformations highlighted in Phillips' book.<br />
<br />
What's more, Phillips presents no new information in his book. Every principle he espouses is available for free on the internet, as well as the counter points on better performing principles. You see, there's been no review of the information evident since the challenge first started in 1996. <br />
<br />
If you're considering buying the book and trying the challenge, I'm going to advise you not to bother. There are better ways to burn the fat than to spend the money on books and expensive supplements. In fact, you'll probably get as much, if not more, out of most fitness blogs than <i>Body for Life</i>. At least they update their information.Anonymoushttp://www.blogger.com/profile/18114503465636217409noreply@blogger.com0tag:blogger.com,1999:blog-2822648932054693131.post-56033158071510287222013-04-04T11:00:00.000-04:002013-04-04T11:00:00.591-04:00Strength is great...but so is flexibility, right?<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-Rt_Vm3V-P2I/UV10PuPAd5I/AAAAAAAAAP8/njlsVmEsytI/s1600/TaiChi.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-Rt_Vm3V-P2I/UV10PuPAd5I/AAAAAAAAAP8/njlsVmEsytI/s1600/TaiChi.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Image from Flickr, by <a data-rapid_p="87" data-track="user" href="http://www.flickr.com/photos/mikebaird/" title="mikebaird">mikebaird</a></td></tr>
</tbody></table>
I've talked a lot about strength training with kettlebells and how they're also great for cardiovascular health. However, at this point I find them lacking in one area of overall fitness, and that's flexibility.<br />
<br />
This isn't a knock on kettlebells either. In truth, few strength training programs do a good job of working on flexibility. It's really a case of them being opposites in a lot of ways.<br />
<br />
That's why, starting today, I'll be implementing Tai Chi as part of my overall fitness plan.<br />
<br />
Why Tai Chi and not yoga?<br />
<a name='more'></a><br />
<br />
Well, first, I'm drawn to Tai Chi's roots as a martial art. I'm a big mixed martial arts fan, but I've always been fascinated with martial arts in general. That's a big part of why I'm interested in Tai Chi.<br />
<br />
Also, yoga does a lot of work on the floor, and I'm not interested in spending a bunch of time on the floor right now. I've got some mats that <i>might</i> work for that, but Tai Chi is mostly standing. This appeals to me for a lot of reasons, including the fact that if my mats don't work for yoga, I don't need to go and get something along those lines.<br />
<br />
These are my personal reasons, but none of this is to knock yoga on that front. In fact, yoga might actually be better for flexibility.<br />
<br />
Regardless, flexibility is very important and often under emphasized by professional trainers. Folks, go to any gym that plays a home to hardcore lifters. You'll probably find that one guy who has big old arms that he can't fully extent. Oh, he's a big guy, but he's limited his range of motion which has <i>got</i> to have an impact on his day to day life. Sorry, but there's no way I want to go down that path.<br />
<br />
In the last week, I've found it more difficult to fully extend my arms. I believe this was mostly temporary, but it was also a wake-up call. While I know that I've got a long, long time before I'm really at risk for being one of those guys, now is a much better time to prevent that than later.<br />
<br />
I'm interested in what you all do for flexibility training and why you picked that. Seriously, what and why?Anonymoushttp://www.blogger.com/profile/18114503465636217409noreply@blogger.com0tag:blogger.com,1999:blog-2822648932054693131.post-21419661227933041732013-04-03T13:14:00.002-04:002013-04-03T13:14:31.312-04:00Just a single set today<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-sxX4eLhkUWg/UVxiV7POfkI/AAAAAAAAAPs/iiaADeU3zmo/s1600/exhaustion.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-sxX4eLhkUWg/UVxiV7POfkI/AAAAAAAAAPs/iiaADeU3zmo/s1600/exhaustion.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Image from Flickr, by <a data-rapid_p="27" data-track="user" href="http://www.flickr.com/photos/criminalintent/" title="Lars Plougmann">Lars Plougmann</a></td></tr>
</tbody></table>
Today, I managed just a single set. Unsurprising, to say the least, but I just couldn't do any more. I felt pain, and I mean the bad kind. Right in the pelvis during my swings. I've felt a twinge there a time or two, but nothing like this time. Ouch.<br />
<br />
If anyone has any feedback on this, whether it may be technique or something else, please let me know.<br />
<br />
Other than that though, it wasn't bad. I dragged tail on my military presses, particularly my <i>right</i> arm (I'm right handed), and I have no freaking clue why, unless I just blasted things to much on Monday.<br />
<a name='more'></a><br />
<br />
However, I made it completely through the first set. Even with the pain, I'm counting this as a win. It was a good, hard workout, but successful. I'm exhausted as I type this. I'm so tired, I'm sitting through some cheesy volleyball movie and just don't have the energy to give a damn.<br />
<br />
I'll be fine in a few, which is good. I get to spend some quality time with my beautiful daughter (she just turned one a week ago today) while I rest from a hard workout. She's growing up in a healthy family, even if we're not there yet. She will grow up with the idea that health is the default, something most of us didn't grasp for far to long.<br />
<br />
Maybe that thought is what gets me through the pain. I think of the mistake I made with <i>not</i> doing this for my son when he was younger, and how I don't want to make it again. The pain is there, but it's just an obstacle, not an excuse. She will know this as a universal truth, while my son is having to learn it.<br />
<br />
Every parent wants to pass one something of value to their kids. Maybe the best thing we can can pass to them is an understanding about healthy living. The trick is learning that understanding ourselves first.<br />
<br />
That's just small fry though.Anonymoushttp://www.blogger.com/profile/18114503465636217409noreply@blogger.com0tag:blogger.com,1999:blog-2822648932054693131.post-47282763630714851232013-04-02T17:48:00.003-04:002013-04-02T17:48:39.712-04:00Tomorrow's workout<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-XZy0y45frfU/UVtR6736bUI/AAAAAAAAAPc/HKvRlY9x2CE/s1600/kettlebellathlete.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-XZy0y45frfU/UVtR6736bUI/AAAAAAAAAPc/HKvRlY9x2CE/s1600/kettlebellathlete.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Image from Flickr, by <a href="http://www.flickr.com/photos/fortcarson/">FtCarsonPAO</a></td></tr>
</tbody></table>
After the fiasco of yesterday's workout, and the previously mentioned screw up, it's time to review what I was trying to do. So, I've simplified it a good bit.<br />
<br />
Simplicity is easier to remember, and that means I'll be able to keep track of what's supposed to be done.<br />
<br />
Here it is:<br />
<br />
<ul>
<li>Kettlebell swing</li>
<li>Kettlebell military press</li>
<li>Kettlebell row</li>
<li>Kettlebell goblet squat</li>
<li>Around the worlds</li>
</ul>
Each exercise will be done for one minute each with a two minute rest between each circuit.<br />
<a name='more'></a><br />
<br />
This is my workout, but for your own, you need one lower body pull (I like these as a warm-up for some demented reason), a pressing movement, a pulling movement, a squat, and a core exercise. I've neglected my core to a significant degree, so adding these in should work well.<br />
<br />
Yes, Monday's workout blasted me. However, it wasn't the balanced approach I was looking for. This workout will be far more balanced and ultimately be better for me and my goals.<br />
<br />
As I learn more, this may change, but I'm inclined to believe that it's good enough as it is. At least this time, I should be able to completely finish the first round. As a result, I might be able to hook myself up for at least a second set.<br />
<br />
The more I can do, the better I can do.<br />
<br />
Athletes always try to push things further, and I <i>am</i> an athlete. Anonymoushttp://www.blogger.com/profile/18114503465636217409noreply@blogger.com0tag:blogger.com,1999:blog-2822648932054693131.post-44806680137994639532013-04-02T10:56:00.000-04:002013-04-02T10:56:05.508-04:00Ouch!!<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-cNto4fmo7xU/UVrxVILP11I/AAAAAAAAAPM/O-5VDc1LUyA/s1600/Agony.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-cNto4fmo7xU/UVrxVILP11I/AAAAAAAAAPM/O-5VDc1LUyA/s1600/Agony.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Image from Flickr, by <a data-rapid_p="36" data-track="user" href="http://www.flickr.com/photos/instantvantage/" title="Instant Vantage">Instant Vantage</a></td></tr>
</tbody></table>
Alright, I hurt.<br />
<br />
It's the <a href="http://fromfattoawesome.blogspot.com/2013/03/the-difference-between-pain-and-pain.html">good kind of hurt though</a>. The soreness that accompanies a tough workout is a welcome friend to an extent, but like a Christmas guest that's still hanging out at your at Valentine's Day, I'm ready for it to go.<br />
<br />
It was a killer workout yesterday, with the results just being here today. However, it's worth it.<br />
<br />
No matter how much you want it otherwise, great things don't come easily. If they did, they wouldn't be worth a thing. The soreness I feel? That's just the price I pay for getting where I want to be.<br />
<a name='more'></a><br />
<br />
You see, athletes feel pain. They feel it a lot. It's a part of their life on a regular basis. It's neither a friend, nor an enemy, but more like an annoying companion that you have to tolerate from time to time. It's just how things go when you're an athlete.<br />
<br />
Also on the painful side is the near loss of my laptop last night. It's a kind of funny story, though I'm a bit worried that it's one of those "you had to be there" kind of stories.<br />
<br />
My wife has been really trying her hand at the whole "healthy eating" thing. For her, part of that involves a bit of sweetness. Her plan last night - with some urging by me - was a paleo strawberry and banana smoothie. Unfortunately, we ran into a snag.<br />
<br />
The can of coconut milk I had gotten was a pop-top. Unfortunately, the tab on the top had gotten bent and it just wasn't working right. My wife handed it to me and asked me if I could do something.<br />
<br />
Well, I was in the living room, and hit the bright idea to try and press down on the tab and see if I could get the seal to crack.<br />
<br />
It did.<br />
<br />
My hand went down into the coconut milk with enough force that it transformed into Mount Vesuvius and sent the milk all over the living room...including my laptop and soaking my shirt. Luckily, it didn't take a lot of effort to clean up the laptop keyboard, but it scared the hell out of me since my keyboard is my livelihood.<br />
<br />
Pro tip: Open coconut milk in the kitchen. It's less messy that way, and your sofa will appreciate it.<br />
<br />
As for the smoothies, we're perfecting the recipe right now, and I'll post it when it's complete. So far, they're off to promising starts!Anonymoushttp://www.blogger.com/profile/18114503465636217409noreply@blogger.com0tag:blogger.com,1999:blog-2822648932054693131.post-71929212256956101262013-04-01T21:06:00.001-04:002013-04-01T21:06:41.125-04:003 tips to help you eat right in the modern world<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-HQNYjv_FSkI/UVovCL3Re0I/AAAAAAAAAO8/znXzFBTpWg8/s1600/eating.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-HQNYjv_FSkI/UVovCL3Re0I/AAAAAAAAAO8/znXzFBTpWg8/s1600/eating.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Image from Flicker, by <a data-rapid_p="60" data-track="user" href="http://www.flickr.com/photos/trysil/" title="Skistar Trysil">Skistar Trysil</a></td></tr>
</tbody></table>
Eating right <i>should</i> be simple. You know what's allowed and what isn't. You know how much you can eat. You know all of these things backwards and forwards.<br />
<br />
Unfortunately, the real world likes to intervene from time to time.<br />
<br />
So, what's a health conscious soul supposed to do? You want to be social, but you don't want to go off the rails.<br />
<br />
Luckily, here are a few tips that will help you out on that count.<br />
<a name='more'></a><br />
<br />
<h3>
1. Eat first</h3>
If you're invited to a party or something along those lines. You want to go, but you don't want to eat crap while you're there. There's a simple answer to it, and that's to eat before you go. Then, you're already fed with healthy food, and you can mill about at the party and be social.<br />
<br />
Of course, this doesn't help if you're invited to a dinner party. In that case...<br />
<br />
<h3>
2. Make sure your hosts know your dietary restrictions</h3>
These days, people are generally familiar with dietary restrictions. It's not unusual to encounter someone allergic to peanuts, or really any other kind of food allergy. Well, you're allergic to stuff too. Eating bad things makes you fat, right?<br />
<br />
Seriously, if you let people know what you can't eat, they're far more likely to try and work with your diet. Just be polite and respectful when you ask, and all should be well.<br />
<br />
Unless you're eating out, in which case...<br />
<br />
<h3>
3. Careful selection of restuarants</h3>
You'd be amazed at the restaurants that have relatively healthy options. My personal favorites are steak houses, as they have selections of lean beef and chicken dishes to choose from, in addition to steamed vegetables. Many also boast sweet potatoes on their menu, which is one of my favorite healthy treats.<br />
<br />
<br />
It's just three tips, and they're not overly difficult when you think about it. <br />
<br />
The most important thing is to use foresight. I won't lie. I didn't do such a good job of that one this past weekend. As a result, I'm focused on eating 100% paleo clean this week in an effort to try and off set the horrible eating over the weekend.<br />
<br />
In fact, these rules are a direct result of what I <i>didn't</i> do, and the one meal I ate out where I did it right. I can tell you though. After last weekend, it became clear that sometimes things can happen. Had I used the hunk of organ stored between my ears, I'd have probably been a whole lot better off.Anonymoushttp://www.blogger.com/profile/18114503465636217409noreply@blogger.com0tag:blogger.com,1999:blog-2822648932054693131.post-68869825127292361222013-04-01T11:23:00.000-04:002013-04-01T11:42:48.115-04:00Today's workout and how I screwed upSo, yesterday I outlined my workout. Unfortunately, the version that actually got published wasn't what I <i>meant</i> to be published. No, that version was really to much. Um...oops?<br />
<br />
Yeah, I'm sorry about that one guys.<br />
<br />
You see, that was a first draft, but after a bit more research, I found that I had too many exercises. This is a potential problem when you're creating on your own. Luckily, I continued to research and realized that I might be overdoing it with that.<br />
<br />
Here's what was published yesterday:<br />
<a name='more'></a><br />
<blockquote class="tr_bq">
<ul>
<li><span class="c3">Kettlebell clean and press</span></li>
<li><span class="c3"><span class="c3">Kettlebell row</span> </span></li>
<li><span class="c3">Kettlebell snatch</span></li>
<li><span class="c3">Kettlebell floor press</span></li>
<li><span class="c3">Kettlebell goblet squat</span></li>
<li><span class="c3">Kettlebell deadlift</span></li>
<li><span class="c3">Kettlebell swing</span></li>
</ul>
</blockquote>
That's not what actually happened. In fact, due to my own screw up, I didn't even do the corrected workout.<br />
<br />
Here's what I <i>actually</i> did:<br />
<ul>
<li>Kettlebell clean and press</li>
<li>Kettlebell row</li>
<li>Kettlebell floor press</li>
<li>Kettlebell deadlift</li>
<li>Kettlebell goblet squat.</li>
</ul>
That was eight rounds. Most of these exercises exceeded 30 reps (The goblet squat didn't only because I ran out of juice). It was a killer workout.<br />
<br />
So how did I screw this one up?<br />
<br />
First, I <i>should</i> have skipped the floor press. The idea was to have one pressing exercise and one pulling exercise. I was going to use the clean and press for the pressing exercise (though, I guess it has a pulling component as well). <br />
<br />
Second, there is no kettlbell swing. I just straight forgot about it, which means no direct work for the abs. I don't believe that abdominal exercises are necessary for the much coveted "six pack", but a strong core helps build a strong body. I blew it there.<br />
<br />
You see, when you're doing all of this for yourself, you can easily screw up. Make sure you plan ahead, which I completely didn't do. I had my interval timer and my workout, but I didn't check it. My son is here on spring break, so he could have coached me through getting the exercises right, but I didn't even think about it. I just <i>knew</i> what I was doing.<br />
<br />
Now, the up side is that I still got a pretty decent workout. My arms are blasted, and that's a good thing. I haven't felt that so far with the kettlebells, so it's a welcome experience. My legs aren't, but that's probably in part to how well they were trained last week. I'll have to revisit that one for Wednesday.<br />
<br />
Does it sound like I don't know what I'm talking about? Probably, but there's method to my madness.<br />
<br />
You see, one thing you need to do is understand what works best for you. You need to become a science experiment of sorts and learn what that is. I'm still experimenting to learn what will work best for me. You need to do the same.<br />
<br />
Now, if you'll excuse me, I need to go and let my arms rest up just a bit. Plus, I have a serious craving for some protein right about now!Anonymoushttp://www.blogger.com/profile/18114503465636217409noreply@blogger.com0tag:blogger.com,1999:blog-2822648932054693131.post-15133027776488260882013-03-31T11:11:00.000-04:002013-03-31T11:11:16.334-04:00Monday's workout<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-SPF79Qwi71c/UVhRvTm0fvI/AAAAAAAAAOs/RtfiseuBabc/s1600/kbathlete.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-SPF79Qwi71c/UVhRvTm0fvI/AAAAAAAAAOs/RtfiseuBabc/s1600/kbathlete.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Image from Flickr, by <a href="http://www.flickr.com/photos/klfitness/">kl.fitness</a></td></tr>
</tbody></table>
So, last week I killed my old workout routine. It's dead. Gone. Adios. D<span class="c3">o svidan’ya</span>. <span class="c3">Au revoir. </span><br />
<span class="c3"><br />
</span> <span class="c3">Now, it's on to something more. So, I spent some of my time today - the time I wasn't writing to you good folks - researching what my new workout routine would be.</span><br />
<span class="c3"><br />
</span> <span class="c3">This is a three times a week workout, and total body at that. So far, that seems to be sufficient, with a day of rest between workouts also being sufficient. This might change all of that, but if that's the case, I'll learn to adapt.</span><br />
<span class="c3"><br />
</span> <span class="c3">Here's the new routine:</span><br />
<a name='more'></a><br />
<ul>
<li><span class="c3">Kettlebell clean and press</span></li>
<li><span class="c3"><span class="c3">Kettlebell row</span> </span></li>
<li><span class="c3">Kettlebell snatch</span></li>
<li><span class="c3">Kettlebell floor press</span></li>
<li><span class="c3">Kettlebell goblet squat</span></li>
<li><span class="c3">Kettlebell deadlift</span></li>
<li><span class="c3">Kettlebell swing</span></li>
</ul>
Each exercise is to be done for one minute, for an upward of three sets with one minute rest between them. I've downloaded a couple of interval timer apps for my phone, and one has already been discarded. The new one <i>seems</i> to fit the bill, so we're good to go there.<br />
<br />
Like the last one, when this one becomes too easy, it will be modified appropriately. Luckily, this one is also scalable. What that means is that instead of one minute per set, I can go up to two minutes and so forth for a little bit.<br />
<br />
At some point though, I'm going to have to get a heavier kettlebell, which is to be expected. The recommended starting weight is 16 kg. Well, I'm actually a good bit below that. Like, over 50 percent below that. However, I suspect my fat butt will need it soon enough and it will kick my butt severely.<br />
<br />
What I <i>can</i> tell you is that even with the lighter weight, a kettlebell workout can kick my butt. I can't wait to see what a proper weight will do.Anonymoushttp://www.blogger.com/profile/18114503465636217409noreply@blogger.com0tag:blogger.com,1999:blog-2822648932054693131.post-76206308083679833662013-03-30T15:00:00.000-04:002013-03-30T15:00:01.991-04:00Understanding the science: Why reports conflict<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-p2tYqjpGhqg/UVbggBSr9LI/AAAAAAAAAOE/tXU8pXiMZlA/s1600/science.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-p2tYqjpGhqg/UVbggBSr9LI/AAAAAAAAAOE/tXU8pXiMZlA/s1600/science.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Image from Flickr, by <a href="http://www.flickr.com/photos/rdecom/">RDECOM</a></td></tr>
</tbody></table>
You've probably experienced that awkward moment when you're told via the news that something you were told was bad for you actually isn't. Eggs are a great example of this. After years of being told that they lead to heart disease, we learned that they're actually pretty good for us.<br />
<br />
Why can't the scientists get it right?<br />
<br />
Part of the problem comes from where this information comes from.<br />
<a name='more'></a><br />
<br />
If you think about science, you generally picture a group of people in white lab coats conducting experiments to come to a conclusion, regardless of whether or not it's what they wanted it to be. That's part of it, and that's the part that rarely conflicts with itself.<br />
<br />
On the other side are epidemiological studies, and that's a whole other ball of wax.<br />
<br />
Epidemiological studies look at a variety of factors and try to find connections between them. For example, they look at what someone eats, and then various conditions they have been treated for and look for patterns to develop.<br />
<br />
These studies may find links between various factors, like a link between red meat and heart disease. They also find a link between eggs and cholesterol in the blood stream. These are good things, right?<br />
<br />
Not really. <br />
<br />
You see, the flaw is that they find patterns that <i>suggest</i> links between certain foods and certain conditions. However, some scientists and the media jump all over this and accept it as fact. There's been no controlled experiments, no elimination of outside factors, nothing. Just a correlation.<br />
<br />
Folks, correlation <i>does not equal</i> causation.<br />
<br />
As a result, one study may find a link between a certain food and some medical condition, while another finds there's no link. The reason is, the first study didn't take into account things like genetic factors, lifestyle outside of diet, or any number of other things.<br />
<br />
Now, at this point, it might sound like I'm blasting epidemiological studies out of hand. I'm not. They really do serve a valid scientific purpose. These studies may well suggest that should be looked at through controlled experimentation. If an epidemiological study finds that processed meats may lead to cancer, then that <i>should</i> trigger other scientists conducting experiments to see if it's really true.<br />
<br />
The epidemiological study should show us where to look, rather than be accepted as the answer. Instead, it really just helps us know what the questions are.<br />
<br />
So, next time a news report prattles off about how some food causes something bad, keep in mind that unless they say it was an experiment, it was probably an epidemiological study. I wouldn't get to worried about it.<br />
<br />
Sound science will eventually show it to be way off base...maybe <evil grin>.Anonymoushttp://www.blogger.com/profile/18114503465636217409noreply@blogger.com0tag:blogger.com,1999:blog-2822648932054693131.post-56009998446793990742013-03-30T11:00:00.000-04:002013-03-30T11:00:04.506-04:00This is Sparta!<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-n4xZFaD0U6Q/UVbArIKFvSI/AAAAAAAAAN0/QFDtxnBsTxk/s1600/Sparta.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-n4xZFaD0U6Q/UVbArIKFvSI/AAAAAAAAAN0/QFDtxnBsTxk/s1600/Sparta.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Image from Flickr, by <a href="http://www.flickr.com/photos/pasukaru76/">pasukaru76</a></td></tr>
</tbody></table>
Why train?<br />
<br />
It's a fair question. Obviously, the answers are often "health" or "lose weight" and so on, and there's nothing wrong with that. However, athletes often thrive most when they have an event they're trying for, and we are athletes, right?<br />
<br />
That's why I've got my target set for a <a href="http://www.spartanrace.com/#.">Spartan Race</a> in my future.<br />
<a name='more'></a><br />
<br />
My friend Warren came over for supper last night. He's run several of these, earning something called a "Trifecta" in the process, where he's completed <a href="http://www.spartanrace.com/spartan-trifecta-members.html">Spartan Races at all three distances</a>. I'd been interested in Spartan Races for a while, and really any obstacle race, for some time.<br />
<br />
Yeah, running distance doesn't do a lot for muscle, but these are obstacle races.<br />
<br />
In order to train for these, you also need strength. When I run this, I'm going to have to climb ropes, scale walls, crawl under barbed wire, and a pile of other things. These will need strength and flexibility. <br />
<br />
Honestly, races like the Spartan and <a href="http://toughmudder.com/">Tough Mudder</a> don't rely purely on endurance. They require all aspects of your fitness to be firing on all cylinders...unless you're interested in being miserable. Now, I'm not even close to this right now. However, I am an athlete. This is just another <a href="http://fromfattoawesome.blogspot.com/2013/03/time-to-brag.html">milestone to be achieved</a>.<br />
<br />
That's the thing about being an athlete. You are never finished. Each milestone is just the next starting line. Right now, the milestone will be finishing a Spartan Race. After that, it'll be a Trifecta. After that? Who knows, maybe a double or triple Trifecta. Who knows?<br />
<br />
What I do know is that <i>this</i> athlete is going to push himself to meet this milestone. It's going to hurt. It's going to be brutal.<br />
<br />
Sounds like fun, doesn't it?Anonymoushttp://www.blogger.com/profile/18114503465636217409noreply@blogger.com0tag:blogger.com,1999:blog-2822648932054693131.post-43767376839236592702013-03-29T16:23:00.001-04:002013-03-29T16:23:03.157-04:00Time to brag!<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-d7vEcr_Ej-4/UVX3q5PMS0I/AAAAAAAAANk/lwC0_nzaeoA/s1600/Milestone.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-d7vEcr_Ej-4/UVX3q5PMS0I/AAAAAAAAANk/lwC0_nzaeoA/s1600/Milestone.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Milestone image from Flickr, by <a href="http://www.flickr.com/photos/10413717@N08/">Smabs Sputzer</a></td></tr>
</tbody></table>
I detailed my <a href="http://fromfattoawesome.blogspot.com/2013/03/my-kettlebell-workout.html">workout a while back</a>. It was a beginners kettlebell workout that I cooked up on my own. It's probably not the best, but it sure did kick my butt the first day. I had to crawl over to the couch. <a href="http://fromfattoawesome.blogspot.com/2013/03/are-you-resting-right-way.html">So much for active rest that day</a>, let me tell you. <br />
<br />
For those of you who don't really want to click the links, here's what my workout consisted of:<br />
<a name='more'></a><br />
<br />
<blockquote class="tr_bq">
<ul>
<li>Kettlebell Swing x 10</li>
<li>Kettlebell upright row x 10</li>
<li>Kettlebell high pull x 10</li>
<li>Kettlebell one armed military press x 10 (Each Arm)</li>
<li>Kettlebell squat x 10</li>
</ul>
</blockquote>
Like I said, that first day with this about killed me. The next few days afterward about killed me too, as my legs rebelled against me. In all fairness to them, I had been rather cruel.<br />
<br />
So now, on the the bragging portion of my day. One set was a lot. Today? I hit all three, relatively easily at that. Color me shocked!<br />
<br />
Wednesday, two sets were fine, but it meant it was time to push it. That meant another set, right?<br />
<br />
Apparently not. <br />
<br />
Now, I have to completely rethink my workout, which is fine. Now, I'll be going for reps over a set period of time versus a set number of reps. I've downloaded an interval timer app for my Android phone, and there are several others I'll take a look at if this one doesn't work out. I'll do a review of these a little later and let you know what I think, but that's a topic for another day.<br />
<br />
For now, I'm stoked! Milestones are important, and don't let anyone fool you about that. People <i>want</i> to see progress. We're never content with the same old same old. Even <a href="http://fromfattoawesome.blogspot.com/2013/03/the-only-easy-day.html">those who do the five pound dumbbells for years</a> aren't content with it, they want results. They just don't quite understand why they're not getting them.<br />
<br />
Today, I get to croon a bit. I've hit my first fitness milestone, and it was a significant one for a guy trying to get back on the workout wagon. What now? Cake and ice cream? Hardly. Tonight I eat clean. I honestly believe that clean eating is a big part of why I hit this milestone, giving me the right kind of fuel to train hard and then get results from my rest.<br />
<br />
I'll take the weekend off, because that was part of the plan. On Monday? On Monday I get brutal.<br />
<br />
I am an athlete.<br />
<br />
Milestones are just the next starting line. Now it's time to get <i><b>serious</b></i>. If you could see my face now, you'd see the evil smile across it. <br />
<br />
This is gonna be fun!Anonymoushttp://www.blogger.com/profile/18114503465636217409noreply@blogger.com0tag:blogger.com,1999:blog-2822648932054693131.post-56807204698792198572013-03-29T12:21:00.003-04:002013-03-29T12:21:34.425-04:00If you want to eat healthy, you better cook<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-lzZ5qwIPVf4/UVW_X1rAf2I/AAAAAAAAANU/orDmyArbF6I/s1600/Cooking.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-lzZ5qwIPVf4/UVW_X1rAf2I/AAAAAAAAANU/orDmyArbF6I/s1600/Cooking.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Image from Flickr, by <a href="http://www.flickr.com/photos/frykfors/">K.I.T.</a></td></tr>
</tbody></table>
Do you want to eat healthy food?<br />
<br />
Of course you do. If you didn't, you wouldn't be here. Well, I'm going to tell you one thing you absolutely <i>must</i> be doing to bring about a healthy lifestyle.<br />
<br />
You'd better learn how to cook.<br />
<br />
In our modern world, people can go years upon years without even setting foot in their kitchen. A small drink fridge in the living room, and take out or restaurant food for their meals means they don't have to take a single step in the kitchen, so why bother?<br />
<a name='more'></a><br />
<br />
Unfortunately, eating healthy from take out or restaurant food is virtually impossible. Besides that, do you really know what they're using in their own kitchens? Salt is the least of your worries, since much of the food may come from factories and simply heated up in the commercial kitchens. That means much of what you're consuming may have originated in a laboratory rather than a garden.<br />
<br />
Here's the kicker: cooking is actually pretty fun.<br />
<br />
I first started cooking when I was about 12 years old. My mother had gone back to school while working full time. That meant the rest of the family had to step up and handle things around the house. For me, part of that was cooking dinner one night a week.<br />
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Because of my age, dinner was usually left overs that I could just throw in the microwave. That wasn't good enough, and I made my parents teach me how to cook. I've been in love with it since.<br />
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If you don't particularly enjoy it, try and understand why. For most people, it's a case of just not really knowing what they're doing. In that case, try taking some cooking classes. Learning new techniques is a blast and will open up the possibilities for what you can cook yourself.<br />
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Despite my early start, my cooking was pretty rudimentary until about six months ago when I really started pushing things. I had never actually sauteed anything, but then I tried it with some yellow squash, zucchini, onion, and three cloves of garlic. Now? It's my family's favorite side dish.<br />
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When you cook your own food, you control the ingredients. You know where it all comes from, what went in there, and how much went in there. More so, you can make it to your tastes, regardless of what the recipe might say.<br />
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So what should you do if you don't like cooking? I mean, I love it, but what if you're one of those who doesn't? In that case, cook large quantities. Then, you can eat off of that food for some time while only having to cook once. Obviously, this also works well for folks who are extremely busy as well.<br />
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Like it or not though, you're going to need to cook. I honestly believe that trying to eat a healthy diet is impossible without cooking your own food. Luckily, you live in a world where you can find recipes at the touch of your fingers. I'll share a couple with you in the next few days that you're going to love!Anonymoushttp://www.blogger.com/profile/18114503465636217409noreply@blogger.com0tag:blogger.com,1999:blog-2822648932054693131.post-77377841828999542712013-03-28T16:47:00.002-04:002013-03-28T16:47:28.132-04:00The only easy day<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-kc9uj1b00bI/UVSsJEDEX3I/AAAAAAAAANE/HH87Q2EMm5A/s1600/seal.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-kc9uj1b00bI/UVSsJEDEX3I/AAAAAAAAANE/HH87Q2EMm5A/s1600/seal.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Image from Flickr, by <a href="http://www.flickr.com/photos/tomsaint/">Rennett Stowe</a></td></tr>
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I'm a Navy man. You may not have known that about me, but I am. I did my enlistment as a Navy Hospital Corpsman, but there was a part of me that dreamed about becoming a Navy SEAL. During their training, there is a sign that says "The only easy day was yesterday." The idea is that each and every day is progressively more difficult.<br />
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What does this have to do with <i>your</i> training?<br />
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How about the fact that you need to embrace the same philosophy, for starters.<br />
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Spend enough time on social networking sites and you'll find these people. They work out religiously, but they never see any gains. When you dig a little bit, you see that they're using the exact same five pound dumbbells for the last 18 months. They do the same DVD workout, with little variation, and can't understand why they haven't lost anything.<br />
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The problem is that they're beating their head against the wall.<br />
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When you first begin training, you're probably going to be sore. As I've mentioned before, <a href="http://fromfattoawesome.blogspot.com/2013/03/the-difference-between-pain-and-pain.html">soreness is caused by microscopic damage to your muscles</a>. Your body begins the process of repairing the muscles so that they can adapt to this new strain you're experiencing.<br />
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After a time, your body is fully adapted to this strain. That's why, without upping the weight and varying the workouts from time to time, you stagnate. This is why those people with the five pound dumbbells don't make any headway. They haven't pushed themselves. Their easy day was yesterday, tomorrow, and next Thursday.<br />
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Instead, you need to push things. Your body has to be confused just a bit, and needs to be in a constant state of adaptation. This will stimulate muscle growth, which in turn boosts metabolism, which will cause you to burn fat.<br />
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<i>"But Tom, I don't want to be musclebound"</i><br />
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So? I don't mean to be flippant here, but seriously, so? When people think "musclebound", they're thinking about bodybuilders. Folks, bodybuilders eat <i>tons</i> of calories to bulk up, something like 5,000 calories a day or more. They spend years and years building the necessary muscle to become bodybuilders in the first place. They take tons of supplements to aid in muscle growth. Sometimes, they use a bit more chemistry than that. It ain't going to happen by accident.<br />
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So drop that cop out. It doesn't fly. While you're at it, drop the five pounders and up your weight. Push it for once. Remember that the only easy day was your last training session. Keep pushing your limits with each workout. If it gets easy, then it's time to up something. Time, weight, reps, whatever. It just doesn't matter.<br />
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You're an athlete. You should expect more out of yourself than mediocrity.Anonymoushttp://www.blogger.com/profile/18114503465636217409noreply@blogger.com0tag:blogger.com,1999:blog-2822648932054693131.post-26187351176590895042013-03-28T11:00:00.000-04:002013-03-28T11:00:04.026-04:00A response to "It's too hard"<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-nLMxQZO8SFc/UVRCFasOTDI/AAAAAAAAAMw/LSdoi1xAlaM/s1600/difficult.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-nLMxQZO8SFc/UVRCFasOTDI/AAAAAAAAAMw/LSdoi1xAlaM/s1600/difficult.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Image from Flickr, by <a href="http://www.flickr.com/photos/jimmypk/">jimmypk218</a></td></tr>
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It started out as a conversation. I was talking about my renewed focus on fitness and losing weight, which lead to them saying that they'd love to lose weight, but "it's just too hard".<br />
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Folks, what's too hard is being overweight.<br />
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I'm still fat. My body mass index is still over 30, even after losing over 35 lbs. I'm not going to blast away at folks who are overweight, because I know all to well what they're going through. Let me say it again: What's hard is being overweight.<br />
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It's hard to not be able to play with your kids. It's hard to know that you're looking down the barrel of a short lifespan because you're going to die from a heart attack at 45. It's hard to look at yourself in the mirror and delude yourself into thinking you look good. It's hard being tired all the time.<br />
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What <i>isn't</i> hard is losing the weight. It takes time, and there are aspects that are difficult, but they quickly become routine. It's not difficult to skip out on grains and eat more vegetables and lean meats. It's pretty easy to skip out on sweetened goodies that do <i>nothing</i> for you nutritionally. It's difficult <i>at first</i>, but in the long run, it's really not. You find yourself working around it before you even know it.<br />
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Now, that's not to say it will happen overnight. No, if it were that easy, we wouldn't have two-thirds of all Americans overweight. Instead, you have to work for it a bit. It'll take time, but the effort itself isn't all that difficult.<br />
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Saying, "It's too hard" is a cop out. By saying it's more difficult than you can manage, you're absolving yourself of responsibility. After all, it's not <i>your</i> fault you can't do it, right?<br />
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Wrong.<br />
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Folks, you're responsible for your life. Yes, sometimes things happen that are outside of your control. You're not responsible for the tornado that takes out your house. You're not responsible for the jerk who didn't pay attention on the street and sideswiped your car. However, those are events. They're not your life. That, you're responsible for.<br />
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If you're overweight and out of shape, that is your fault 99 times out of 100. Sure, it's possible that you are the victim of something that prevents you from exercising and you may have some condition that makes losing weight impossible. If so, I can't help you unfortunately. Those are medical conditions and I'm not a doctor. I'm just a guy who knows how to change that stuff for the other 99 percent.<br />
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To that other 99 percent, quit whining. It's time to step up and put forth a little effort. It's not that hard, either. What's hard is what will happen to you if you don't.<br />
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<br />Anonymoushttp://www.blogger.com/profile/18114503465636217409noreply@blogger.com2tag:blogger.com,1999:blog-2822648932054693131.post-25150356529426515222013-03-27T15:31:00.000-04:002013-03-27T15:31:04.145-04:00Are you resting the right way?<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-7a1YR8cWRVo/UVNIt7xPcjI/AAAAAAAAAMc/Yw2bYeu8DnQ/s1600/rest.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-7a1YR8cWRVo/UVNIt7xPcjI/AAAAAAAAAMc/Yw2bYeu8DnQ/s1600/rest.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Image from Flickr, by <a href="http://www.flickr.com/photos/shlomif/">Shlomi Fish</a></td></tr>
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Rest is an important part of fitness. There's no way to cut it, you need to rest. After all, your body needs rest periods in order to <a href="http://fromfattoawesome.blogspot.com/2013/03/the-difference-between-pain-and-pain.html">repair the microscopic damage</a> that results from the more aggressive parts of your training schedule.<br />
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The question is, are you resting the best way possible?<br />
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For most folks, rest is either sleep (a "right" way to rest) or bumming out on the couch (which isn't). <br />
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Sleep, to start with, is something you absolutely need. You need a lot of it. There are some who believe that eight hours isn't really enough. I'm inclined to err on the side of more sleep being the best. Unfortunately, I don't get enough because of a one year old who loves to wake up at odd hours.<br />
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However, sleep is only a small part of the equation.<br />
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I type this sitting on the couch. This is my work space, so I spend a <b><i>lot</i></b> of time here unfortunately. However, this isn't the best for me. Instead, rest is actually a relative term. One thing I've had to do - and I'm still working on this - is to embrace the idea of "active rest". Walking, cleaning your house, cooking dinner, even standing around all constitute "active rest".<br />
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After a hard training session, you're probably exhausted. You want to sit and rest. I get that. However, milling about may help relieve muscle lactate better than just plopping on your butt. This may reduce the "sore" feeling you can get after a hard training session. It also seems to speed up recovery<br />
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If that was all, that would be enough. However, studies also indicate that you also get a psychological factor as well. Apparently, active rest after a hard training session helps the mind relax later.<br />
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Anyone can sit on their butt. The truly awesome understand how to make the most of their resting.Anonymoushttp://www.blogger.com/profile/18114503465636217409noreply@blogger.com0