Month Day, Year. X, writing in “,” says, “.”
December 2, 2018. “Panera’s Entire Soup, Sandwich, and Salad Menu—Ranked!,” says, “The classic salad with chicken is the best option for those watching their weight. With only 300 calories and simple ingredients like chicken, tomatoes, cucumbers, and red onions, this option leaves you feeling full and satisfied without any of the extra calories and fat.”
December 1, 2018. “This Is the Difference Between Jam, Jelly, and Preserves,” says, “(1) Jam begins with fresh fruit that’s cooked until it breaks down into the consistency of a sauce. It is a much thicker spread than jelly, and is made from chopped, crushed, or puréed fruit, and sugar. Pectin is also added to reach a thicker consistency. (2) Jelly is a fruit spread made from fruit juice and pectin. (3) Preserves are a thick fruit spread made from fruit cooked with sugar. Preserves require large pieces of the fruit, or the whole fruit, unlike jams and jellies. “
November 28, 2018. Shannon Darnall, writing in “This Is What Happens to Your Body When You Quit Dairy,” says, “Dairy foods, including milk, cheese, yogurt and cottage cheese, all provide important nutrients and can be part of a healthy diet. These foods are rich sources of protein, vitamin D, and calcium, a critical mineral for bone health. If a person is going to completely eliminate dairy from their diet, it’s important to know how to replace these nutrient.”
November 25, 2018. Heather Mayer Irvine , writing in “A New Study Says You’ll Burn More Calories by Eating Low-Carb. But That’s Not the Full Story,” says, “Generally speaking, the low end of recommended daily intake of carbohydrates is 45 percent. For runners, that number jumps to 55 and 65 percent, depending on weekly mileage and training goals. Consuming few carbs will put people at risk for fatigue, and poor recovery after workouts and long runs. Follow a balanced diet that’s high in lean protein, healthy fats, fruits and vegetables, and complex carbohydrates like brown rice, quinoa, and sweet potatoes. And run.”
November 24, 2018. Korin Miller, writing in “The Moment Alex Trebek Realized He Needed to Be Tested for Alzheimer’s,” says, “Some people have what’s called “mild cognitive impairment,” a condition in which people have more memory issues than is normal for their age, but it doesn’t interfere with their daily lives, the National Institute on Aging (NIA) explains. The first noticeable symptoms of Alzheimer’s may vary from person to person, but many people find that they begin to have issues finding the right words to use, vision and spacial issues, and impairments in judgment or reasoning. They may also wander and get lost, have trouble handling money, repeat questions, take longer than usual to complete normal daily tasks, and show changes in their personality or behavior. The only way to know if there’s anything to really be worried about is to first check in with your doctor.”
November 22, 2018. Jamie Ducharme, writing in “Here’s What Eating a Thanksgiving Feast Actually Does to Your Body,” says, “Start the Thanksgiving Day with breakfast so as not to be hungry. Use portion control for the main meal. Opt for the produce rather than the starches. Eat slowly (to aid digestion). Drink water (to dilute salt). Stroll after dinner.”
November 21, 2018. Alice Park, writing in “Most Americans Spend Way Too Much Time Sitting Down. Here’s How to Avoid Being One of Them,” says, “One in four American adults sit for more than eight hours a day, according to new federal research from investigators at the Centers for Disease Control and Prevention (CDC). Only 3% said they sat for less than four hours a day and were active. Conscious efforts to simply get up periodically throughout the day and take short walks can help. “
November 16, 2018. Elizabeth Quinn, writing in “What the Body Mass Index (BMI) Measures,” says, “Research on BMI calculations finds a strong correlation with other, more complicated direct measurements of body fat levels, including underwater weighing.” Elizabeth provides the following table:
- BMI below 18.5 = Underweight
- BMI 18.5 – 24.9 = Normal weight
- BMI 25.0 – 29.9 = Overweight
- BMI 30.0 and Above = Obese
November 15, 2018. Malia Frey, writing in “Body Fat Calculator: Get an Instant Body Fat Percentage,” says body fat should conform to the following table:
| Category | Men | Women |
|---|---|---|
| Essential Fat | 2-5 % | 10-13% |
| Athlete | 6-13% | 14-20% |
| Fitness | 14-17% | 21-24% |
| Acceptable | 18-24% | 25-31% |
| Obese | over 25% | over 32% |
Although I’m in the 99% category of Garmin users for steps, running, and floors, I’m only in the 19.9% Acceptable region of the Body Fat chart. Reaching a “Fitness” level would require me to have a BMI close to “Underweight = 18.5” reading. That is, losing just fat will trigger a negative BMI, so a healthy adult must lose fat and gain muscle to achieve “Fitness %Fat” and “Normal BMI.”
November 12, 2018. Abby Haglage, writing in “New federal guidelines suggest 2.5 hours of exercise per week — which 80 percent of Americans don’t do,” says, “The report suggests that adults get at least two and a half hours of moderate-intensity aerobic physical activity each week, which needs to be done in intervals at least 10 minutes long. On top of this 150 minutes of aerobic exercise, the report says adults need to do strengthening activities, like pushups, sit-ups, and weight lifting, twice a week. If you can talk while you are active, then you are participating at a moderate level. If you can only say a few words without stopping to catch your breath, then you are engaging in vigorous activity. Regular physical activity can help: prevent chronic diseases such as heart disease, cancer, and stroke (the three leading health-related causes of death), control weight, make your muscles stronger, and reduce fat.”
November 7, 2018. Malia Frey, writing in “How to Reduce Visceral Fat on Your Body,” says, “Visceral fat surrounds the vital organs found deep in the gut. Men and women have different numbers that may indicate visceral adiposity (a male waist measurement greater than 40 inches or a female waist measurement greater than 35 inches). To lose visceral fat, you need to increase your daily activity and reduce your food intake.”
November 1, 2018. “DASH Diet for Heart Health — Lowering Blood Pressure and Cholesterol,” says, “DASH stands for Dietary Approaches to Stop Hypertension, or high blood pressure.” Salt intake should be less than 1,500 mg/day. Eat the following servings/day: >6 of whole grains, >4 of vegetables, >4 of fruit, >3 or dairy, <6 of meat, <5 of nuts, ❤ of oil (eg, 1 tablespoon), <1 of sugar (eg, 1 teaspoon). Get 4,700 mg of K per day.
October 17, 2018. “Slideshow: The Truth About Vitamin D,” says that adding Vitamin D in milk has nearly eliminated rickets. Vitamin D also improves memory for older adults. A person 71 years or older should take 800-4,000 iU/day.
October 6, 2018. Marc Lindsay, writing in “7 Walking Tips to Lose Weight Faster,” says, “(1) Walk Throughout the Day, (2) Increase the Intensity, (3) Hit the Hills, (4) Use Your Arms, (5) Have a Step Goal, (6) Keep Your Calorie Consumption Low, and (7) Include Strength Training during Your Walk.” Walking during the day is mandatory, as many people who procrastinate until one long evening walk will be too tired then to do anything. Intensity should be measured, such as raise your BPM to Zone 3 by jogging whenever your walking BPM drops to the lower part of Zone 1. Walking in Zone 1 or above will give you credit for Intensity Minutes. Walking on a trail with an elevation change of 10′ to 20′ per loop will give you credit for “floors.” An arm swing is good to make sure your fitness watch recognizes your steps. Walking 10,000 steps per day will not produce weight loss, but walking 20,000 steps per day will. Definitely eat well, whether you intend to walk or not. STrength training is good as long as it is separate from walking. Do not wave weights around while you are walking, as this relocation of your center of gravity will cause injuries. Marc recommends pausing a walk to do a few pushups, squats, walking lunges, and planks.
October 5, 2018. Sidney Fry, writing in “5 Drinks That Can Help You Lose Weight,” says, “The good news is there are a few things (other than water) that you can start sipping that may aid your efforts to shed some pounds.” Two of her recommended drinks are water and coffee. I would add carbonated water, too, as grocery stores now sell canned water with nothing but natural flavor (rarely juice, but claims to be a natural extract).
October 1, 2018. Ashley Mateo, writing in “6 Rules for Figuring Out How Many Miles to Run a Week,” says, “There are three main components to a cohesive running program: a long run day, a speed day, and a recovery day. Your long run should be conducted at a slow pace and eventually last as long as your projected race time (remember, it’s about time on feet versus miles); your speed day is shorter in duration but faster than your predicted race pace; and your recovery day should be an easy/slow pace and lower mileage than your planned race. Most programs will build mileage week over week for about three weeks before introducing in a low mileage week (recovery). From there, the buildup will start again as the body should have adapted from the increased volume with the rest and be ready and able to tackle more. Here are some suggested weekly totals by event: 5K: 20-25 miles, 10K: 25-30 miles, Half Marathon: 30-40 miles, Marathon: 30-50 miles.
September 25, 2018. Cathy Wong, ND, writing in “Vitamin D for Weight Loss,” says, “Essential for strong bones and osteoporosis prevention, vitamin D may also help fend off heart disease and stimulate your immune system.” The article asserts that older adults are at risk for Vitamin D deficiency.
September 10, 2018. Wendy Bumgardner, writing in “Ideal Weight by Height Calculator Chart,” says, “The authors of the newer study suggest a different equation using body mass index. The healthy BMI range is the same for men and women, so the results apply to both. The healthy normal weight range is a BMI between 18.5 and 24.9. A body mass index of 22 is in the middle of that range.” My ideal weight at 5’10” for a male is said to be 158 pounds. The equations in the article are ludicrously wrong, made by someone with no concept of how brackets change the operations, but the theory is good.
September 6, 2018. Jamie Ducharme, writing in “A Quarter of the World’s Adults Don’t Get Enough Exercise, Study Says,” says, “27.5% of people across the globe do not meet the WHO’s physical activity guidelines of 75 minutes of vigorous exercise or 150 minutes of moderate exercise per week.” The author suggests that world health officials build more physical activity into daily life and leisure time. Another alternative, not mentioned in the article, would be to encourage everyone to wear fitness watches.
September 5, 2018: Alex Delany, writing in “Ummm, What’s That White Stuff on Salmon?,” says, “The white stuff on salmon is called albumin. Albumin is a protein that exists in the fish in liquid form when it’s raw, but coagulates and becomes semi-solid when you subject the salmon to heat.” He advises to cook the salmon at a lower temperature for a longer time.
February 5, 2018. Trinh Le, writing in “The Most Dangerous Fat Is the Easiest to Lose,” says, “Belly fat is more likely to be ‘visceral.’ Men should have a waist of less than 40 inches (102 cm) and women should have a waist of less than 35 inches (89 cm). Visceral fat responds well to regular endurance exercises, such as running, biking, rowing, swimming, that elevate your heart rate. As your body uses fat to fuel exercise, it’ll start using up your visceral stores.”
January 29, 2018. Dave Patania, speaking in “Exercise is Medicine™ – Keys to Exercise – Aerobic Intensity,” a u-tube film, says, “The purpose of exercise is to improve and maintain your level of fitness. You must push your limits for results. You determine your exercise zone by the Breathy Test. You should be ‘breathy’ while in the right zone. Stay in this zone for 20-30 minutes.”
January 23, 2018. Dave Patania, speaking in “Exercise is Medicine™ – Keys to Exercise – Aerobic Type,” a u-tube film, says, “Aerobic exercise is anything that gets the heart pumping for a sustained period. It could be walking or jogging. Types are No Impact, Low Impact, and High Impact. Start slow, work up to a level that you enjoy. Your choice of exercise is a personal preference.”
January 9, 2018. Dave Patania, speaking in “Exercise is Medicine™ – Keys to Exercise – Duration and Intensity,” a u-tube film, says, “We need to exercise 20-30 minutes per session, and do this at least 3 times per week. We do it for 4 or 5 days per week if we want to lose weight and gain fitness. Any exercise, whether 5 or 10 minutes per session, counts towards the weekly goal. As you increase the duration, don’t add more than 5 minutes per week. Even with a 5 minute per week increase, you get to a fairly long session in just a few weeks of ramping up.”
January 2, 2018. Laura Dolson, writing in “Buying Proteins on a Budget,” says, “How can you tell how much a gram of protein costs? For every dollar per pound the meat costs, a gram of protein will cost slightly less than a penny (0.9 cents, to be exact). So, if your cut of meat costs $4 per pound, the protein is 3.6 cents per gram. At $3.00 per dozen, a gram of protein from eggs costs a little more than 4 cents.”
January 1, 2018. Erin Brodwin, writing in “11 ways one type of exercise is the closest thing to a miracle drug we have,” says, “Exercises that get your heart pumping and sweat flowing – known as aerobic exercise, or “cardio” – have significant and beneficial effects on the brain and body, according to a wealth of recent research. Aerobic workouts, especially swimming, train your body to use oxygen more efficiently, a practice that gradually reduces your resting heart rate and your breathing rate – two important indicators of cardiovascular health.A 2008 study compared blood pressure, cholesterol levels, and other heart health metrics across close to 46,000 walkers, runners, swimmers, and sedentary people. The researchers found that the regular swimmers and runners had the best metrics, followed closely by the walkers.“
December 31, 2017. Sharon Basaraba, writing in “Calorie Requirements for Seniors,” says, “The number of calories you should be consuming each day varies according to your gender, height, weight, body composition and, perhaps most of all, activity level. Calorie Needs for Active-lifestyle Women Over Age 50: About 2,000-2,200 calories/day. Calorie Needs for Active-lifestyle Men Over Age 50: About 2,400-2,800 calories/day. Traditionally, people over the age of 70 find their appetite decreases, as their activity level and basal metabolic rate drop. This poses nutritional challenges since they need the same vitamins and minerals as younger people and even more when it comes to nutrients like protein and vitamin D.”
December 30, 2017. K. Aleisha Fetters, writing in “Why Losing Weight Won’t Make You Happy,” says, “When people start workout programs with ‘weight loss’ as their main motivator, they are automatically less likely to stick with their healthy lifestyles. And, according to findings from the University of California–Los Angeles, after losing weight, most people gain it all back – and then some – within a handful of years. So instead of taking on weight-loss as a cure-all, pour your energy into addressing the real sources of your unhappiness. Take stock in your overall well-being in each of the six dimensions of wellness: emotional, occupational, physical, social, intellectual and spiritual. Meanwhile, research consistently links exercise (and strength training in particular) to healthier body images and improved self-esteem – regardless of weight loss. Additional research shows that your body image makes a much bigger impact than your weight in determining your happiness levels.”
December 29, 2017. Joy Bauer, writing in “The Healthy Perks of Peanut Butter,” says, “Peanut butter is loaded with so many health-promoting nutrients, including vitamin E, magnesium, iron, selenium and vitamin B6. Research shows that people who regularly eat nuts and nut butter, including peanut butter, are less likely to develop heart disease and type 2 diabetes. Peanuts are an excellent source of unsaturated fats, which helps lower bad cholesterol. Any peanut butter buff knows that this pick is high in calories (nearly 100 per tablespoon), so it’s best to limit yourself to a two-tablespoon serving size.”
December 28, 2017. Wahoo Fitness, writing in “How to Target Your Heart Rate & Get Into the Fat-Burning Zone,” says, “There is a perfect heart rate zone tailored to each individual that burns the most fat calories. You might be surprised to learn the intensity level is fairly low, and you should aim to workout slightly longer at that lower intensity. Figure out your max heart rate (Max Heart Rate = 220 – your age). And then determine your fat-burning range, which is 60% to 70% of your max heart rate. Aim to complete a long, slow distance run 3 to 5 times per week.”
December 27, 2017. Linda Roberts, writing in “Fitness in your golden years and how to attain it WITHOUT getting a heart attack,” says, “Hiking is an aerobic activity that gets your heart pumping and muscles moving. It helps reduce your risk of heart problems, stroke, high blood pressure, high cholesterol and even some cancers. Additionally, hiking burns up 370 calories an hour and can rapidly help you lose or maintain weight. It improves cardio-respiratory fitness, muscular fitness and bone density. What’s more, hiking exercises almost every part of your body: legs, knees, ankles, arms, hips and butt, abdominals, shoulders and neck. To get all of these health benefits experts suggest 150 minutes a week. A simple 25 minute walk a day, wherever you chose, will transform your life. “
December 26, 2017. Julia Malacoff, writing in “Are You Overdoing HIIT?,” says, “HIIT is technically defined as repeated periods of high-intensity work, followed by periods of recovery. According to the ACSM, the high-intensity bouts are anywhere from 5 seconds to 8 minutes long and are performed at 80–95% of an exerciser’s maximum heart rate. The recovery periods also range in length, with the heart rate dropping to 40–50% of an exerciser’s max. Generally this goes on for 20–60 minutes, but for many people, 20 minutes is plenty.”
December 25, 2017. Self, writing in “10 of the Best Workouts for Weight Loss,” says, “There are certain exercises and workouts that can be particularly useful in helping you lose weight or burn fat or change your body composition as you please. (1) Interval Training. The number one training method the experts turn to again and again for weight loss: interval training. (2) Weight Training. Resistance training, whether it’s with your bodyweight alone or with added weights, is an effective method to help you drop pounds. Mix it up about every three weeks to keep your body guessing. (5) Running. Find a hill you can sprint up, or crank the incline on that treadmill. (10 Jumping Rope. Do 100 traditional jumps (both feet leave the floor at the same time, and no extra hops in between). Once you finish, immediately do 100 jump rope sprints (think regular jumping rope but at an even quicker pace).”
December 24, 2017. Lisa Lillien, writing in “What Is Powdered Peanut Butter?,” says, “Powdered peanut butter is made from real peanuts. The difference between powdered PB and regular peanut butter? The powdered version is made from defatted peanuts, which means that all the excess oil is squeezed out of the peanuts before they reach the jar. Powdered PB has at least 50 percent fewer calories and 80 percent less fat than its traditional counterpart. All you have to do is mix the powder with water, stir it up, and you have peanut butter. The powder itself can be used as an ingredient anytime you need a good dose of peanut butter flavor!”
December 23, 2017. Linda Roberts, writing in “Hiking For Seniors: The Benefits of Hiking For The 50s and Above,” says, “Inactivity is responsible for more annual deaths than smoking. Besides these, the effects of aging seem to accelerate after 65. And Brain Mental acuity can wane in the golden years, resulting in slight cognitive impairment colloquially known as ‘senior moments.’ Hiking provides seniors with an opportunity to get outdoors and engage in an activity that is gentler on their joints since many hiking trails are softer than walking on asphalt or concrete. Walking helps seniors and has very real benefits for maintaining mobility and independence.”
December 22, 2017. Emily Shiffer, writing in “What Should Your Normal Resting Heart Rate Really Be?,” says, “A resting heart rate below 60 beats per minute is called bradycardia, and can cause insufficient blood flow to the brain. You can develop a low resting heart if you take certain meds, like beta blockers for high blood pressure, or meds for hypothyroidism. Electrical abnormalities in the heart’s pathways can also lower your rate, too. But a low rate resting heart isn’t always a bad thing. Endurance athletes—say, cyclists or runners—can have resting heart rates below 40 beats per minute. It’s generally a good thing for your heart rate to skew lower rather than higher. Without overdoing it, one of the best things you can do to maintain a healthy resting heart rate is exercise. You should be incorporating both cardio and weights into your routine, for a total of 150 minutes per week.”
December 21, 2017. Elizabeth Laseter, writing in “We Compared the Nutrition of Every Type of Oatmeal—Here’s What We Found,” says, “The nutrition only varies slightly between each type of oat, with the major differences being cook time, texture, and flavor. When buying oatmeal, always check the ingredient list. No matter the type, there should only be one ingredient listed—whole-grain oats.“
December 20, 2017. Linda Roberts, writing in “Exclusive Interview: How A 72-Year-Old Hiker Found A Simple Solution To His Pain Of Hiking,” says, “Gradually work up to longer trails of 8-12 km. Then go on hills and uneven terrain. Be careful not to carry a very heavy backpack. Take a lot of water, and some protein bars. Also, don’t hike solo as a beginner. You should travel with a like-minded friend, hiking group or a guide who knows the trail well. And keep your family informed on where you are going and when you are expected to return. Good hiking equipment is a necessity. Get some good hiking shoes, not cheap ones. And most importantly get trekking poles.”
December 19, 2017. Mary Shomon, writing in “What Is the Best Thyroid Diet?,” says, “In many cases, for you to lose weight, you need your thyroid levels to be “optimal.” That means your thyroid stimulating hormone (TSH) level would typically fall below 2.0, and your free T4 and free T3 would fall in the upper half of the reference range. Iodine is a building block for thyroid hormone. To that end, make sure that your diet is not iodine-deficient. The best way to include iodine in your diet is with iodine-rich foods—seaweed, shrimp, dried prunes, lobster, cranberries—or use an iodine-rich salt. Selenium, the B vitamins, and zinc are important for thyroid function. Make sure your diet has enough of these nutrients, or talk to your practitioner about adding supplements.”
December 18, 2017. Christine Luff, writing in “Beginner Training Program to Run Two Miles,” says, “This training schedule (see below) is a run/walk to continuous running program. Each week, you’ll make a slight increase to your running distance and a decrease in your walking distance. After four weeks, you’ll be able to run two miles without walking breaks. To start this training program, you should have either completed the 4 Weeks to 1 Mile program or you can run a 1/2 mile comfortably. Week 1, Day 1: Run 1/2 mile, walk 1/2 mile – repeat 2 times. …Week 4, Day 5: Run 2 miles.”
December 17, 2017. Malia Frey, writing in “10 Things to Stop Doing If You Want to Lose Weight,” says, “Stop choosing the wrong diet; setting unrealistic goals; using “lack of time” as an excuse; isolating yourself; underestimating your food intake; believing that “healthy” foods will cause weight loss; sitting all day; overestimating your exercise activity; compensating for exercise by eating more; expecting major results from minimal change. Non-exercise activity thermogenesis, or NEAT, is a fancy term for all of the non-exercise movement that you do every day. It can account for up to 15-30% of your total calorie burn. If you spend your day sitting at a desk or your evenings lying on the couch, the calories you burn from NEAT will be minimal.”
December 16, 2017. Christine Luff, writing in “How to Run a Mile Without Stopping,” says, “Many beginner runners find that following a training schedule allows them to build their endurance safely, avoid injuries, and also helps them stay motivated. Checking off workouts as you go along will keep you on track. You’ll need to alternate between running and walking, and gradually increase the distance of your run intervals. Try this 4 Weeks to 1 Mile training schedule. If you want to keep going when you’re done with that program, you can follow our 4 Weeks to 2 Miles training schedule.”
December 15, 2017. Runner’s World, writing in “Age Grade Calculator,” says, “Age grading is a way of putting all race participants on a level playing field, regardless of age or gender. Simply input your data and your age-graded score and age-graded time will appear automatically.”
December 14, 2017. Christine Luff, writing in “What Is a Good Time for Running a Mile?,” says, “Depending on the runner’s age and gender, a “fast” time for a mile or kilometer can vary greatly. You can use this age-grading calculator to figure out your age-graded race time to get a comparison of how your finishing time compares with others. The Army’s Basic Training Physical Fitness Test (PFT), which Army recruits must pass in order to graduate Basic Training, uses a three-event physical performance test used to assess endurance. The running component of that test is a timed two-mile run. Men ages 17 to 21 must complete two miles in under 15:54 (7:57/mile).”
December 13, 2017. Elizabeth Quinn, writing in “Army Physical Fitness and Combat Readiness Tests,” says, “The current Army Physical Fitness Test includes the following exercises: 60-yard shuttle run; One minute of “the rower”; Standing long jump; One minute of pushups; 1.5 mile run.”
December 12, 2017. Elizabeth Quinn, writing in “Agility for Physical Fitness and Sports,” says, “The Illinois Agility Run Test is often used by schools and law enforcement as a test of agility. It uses a running course and involves not only a shuttle run, but also weaving between four cones. Because it has been used for many years, there are norms and a grading system that can be applied.”
December 11, 2017. Laura Williams, writing in “The 6 Skill-Related Fitness Components,” says, “Health-related fitness includes the five health-related components of fitness. These standard components—cardiovascular endurance, muscular endurance, muscular strength, flexibility, and body composition—are important for everyone, in all walks of life, regardless of whether you have a desire to compete or perform at an optimum level. If you’re already meeting the ACSM’s guidelines for physical activity, and you want to do more to train for a specific fitness-related event or goal, you need to consider the six skill-related fitness components. These components, sometimes referred to as sport-related fitness components, include power, speed, agility, hand-eye coordination, balance, and reaction time.”
December 10, 2017. Do high-volume workouts, but rest for 1/3 to 1/2 the week. Sara Lindberg, writing in “5 Workout Mistakes That Are Sabotaging Your Muscle Gains,” says, “Having some lighter load training—say, in the 15 to 20 rep range—helps to alleviate overload and increase recovery. Both of which, of course, have a positive effect on muscle growth. So let’s say you’re following a three-day-a-week training plan. Make day 1 your heavy day, with exercises performed in the 3 to 5 rep range. Day 2 will be moderate, in the 8 to 12 rep range. Then Day 3 will be light, with exercises in the 15 to 20 rep range. If you’re not training hard enough, then you never challenge your body beyond its present capacity, so your muscles have no reason to keep growing. When you consider that volume—the total weight lifted in a training session—is a main driver of hypertrophy, it makes sense that you must hit a certain volume level in order to maximize muscular gains. You should also make sure to have at least two to three days of rest per week.” For me, rewarding myself with days of rest is an inducement to do more on intense days.
December 9, 2017. In 40 years, th U.S. will have about 4 million demented citizens living in nursing homes. Dhinoj Dings, writing in “The Number Of American Alzheimer’s Patients Will More Than Double By 2060,” says, “Using the computer model, the researchers found that by the year 2060, 9.3 million Americans will have dementia due to Alzheimer’s, while about 5.7 million will be suffering from mild cognitive impairment. Among the ones who will have dementia, 4 million will be in need of intensive care akin to what’s provided in nursing homes.” I won’t be one of these nursing-home customers in 2060, unless I’m the world’s oldest man at 113-114 years old.
December 8, 2017. Being fit an thin is healthier than being fit and fat. David L. Katz, writing in “Fat But Fit: Is It Possible?,” says, “Because of the actions of hormones like testosterone and estrogen, men and after-menopause women are more prone to store fat in the belly, where it tends to do much more metabolic harm. When lean and overweight people had identical values for blood lipids, blood glucose, and blood pressure, the overweight people were still significantly more prone to heart disease. Remember that it is far easier to out-eat exercise than to out-exercise a bounty of tasty calories, so be sure to choose foods wisely.” We only need go to a marathon to observe many athletes who are fit and fat.
December 7, 2017. Eggs provide protein, choline, selenium, B2 and other nutrients and vitamins. Grant Stoddard & Olivia Tarantino, writing in “15 things that happen to your body when you eat eggs,” says, “Beyond easily upping your daily protein count—each 85-calorie egg packs a solid 7 grams of the muscle-builder—eggs also improve your health. They’re loaded with amino acids, antioxidants, and healthy fats. Don’t just reach for the whites, though; the yolks boast a fat-fighting nutrient called choline, so opting for whole eggs can actually help you trim down. Just one large egg contains almost a quarter (22%) of your RDA of selenium, a nutrient that helps support your immune system and regulate thyroid hormones. Eggs seem to raise HDL (good) cholesterol while increasing the size of LDL particles (which are thought to be less dangerous than small particles). Just one egg contains about 15% of your RDA of vitamin B2, also called riboflavin. It’s just one of eight B vitamins, which all help the body to convert food into fuel. Eggs are brain food. That’s largely because of an essential nutrient called choline. It’s a component of cell membranes and is required to synthesize acetylcholine: a neurotransmitter. If you’re deficient in the 9 amino acids that can be found in an egg, it can have mental effects. Two antioxidants found in eggs — lutein and zeaxanthin — significantly reduce the risk of macular degeneration and cataracts. Eggs are one of the few natural sources of Vitamin D, which is important for the health and strength of bones and teeth. Eggs score high on a scale called the Satiety Index: a measure of how much foods contribute to the feeling of fullness. Eggs are a major source of dietary phospholipids: bioactive compounds which studies show have widespread effects on inflammation.” I’ve always eaten eggs, but I no longer throw away the yellows.
December 6, 2017. If you are old and overweight, exercise for an hour per day. Paige Waehner, writing in “Help! I’m Over 40 and I Can’t Lose Weight! ,” says, “Even if you don’t actually gain weight, you may still gain inches around the waist. The four most important contributors to weight gain include: 1. Hormones; 2. Heredity, 3. Metabolism, and 4. Muscle Mass. Age-related weight gain occurs even among the most active individuals when exercise is constant. If you really want to go for weight loss, you’re going to have to work at it and you’re going to have to work harder than you did before, doing up to 350 minutes of exercise each week. We have to exercise more frequently and more vigorously to compensate for the typical weight gain associated with aging.” I do agree that diet alone is difficult to achieve, so more exercise per day is the solution to weight gain. One of the benefits of exercise is that it is painful, so an exerciser begins to access the merits of one more cookie against the hour of HIIT required to exorcise that cookie.
December 5, 2017. An apple a day keeps the beta-amyloid protein away. Esther Heerema, writing in “Does an Apple a Day Keep Dementia Away?,” says, “A study found that the actual brain structure was affected in mice whose drinking water included apple juice. The mice’s brains were examined and found to contain a decreased level of beta-amyloid protein, as compared to the brains of mice whose drinking water had not contained apple juice. The accumulation and excess of this protein in the brain are one of the hallmarks of Alzheimer’s disease.” A nice feature of Panera salads is they include a side, and the side can be an apple. This article is more evidence that the apple is a healthier choice than the bread at PNRA.
December 4, 2017. Eat less sugar and more protein. Christina S. Austin, writing in “6 Things You Should Never Ignore On Your Food Label,” says, “We asked registered dietitians to reveal the biggest things you should look out for on your favorite packaged foods. Look at the total grams of carbohydrates on the nutrition label and subtract the grams you get from fiber. Of that number, less than half of the carbs should come from sugar. If you want to take a simpler approach, just avoid anything that has sugar, or any variation of it listed as one of the first three ingredients. Meals should have 30 grams of protein.” This is simple and useful advice, to avoid any fake nutrients in the first three listed ingredients.
December 3, 2017. If you don’t mind an occasional kidney stone, stop drinking water in the evening. Suzannah Weiss, writing in “Do You Wake Up Every Damn Night to Pee? Here Are 6 Reasons Why,” says, “Jason M. Phillips, M.D., a urologist with North Coast Urology, recommends cutting out all fluids two to four hours before bed and steering clear of caffeine and alcohol in the evening to prevent late-night bathroom trips if you’ve been bothered my nighttime peeing.” I would so much prefer to keep the urine flowing at night than ever have another kidney stone.
December 2, 2017. Very few desserts contain alcohol, so searching for after-dinner cholesterol might be a waste of time. Jennifer Moll, writing in “Healthy Tips for a Cholesterol-Friendly Dessert,” says, “You would be surprised how a simple dessert can satisfy your sweet tooth without putting a huge boost in your lipid levels. One dessert that comes to mind is yogurt.” This is very odd, as yogurt is one of the few desserts with cholesterol. Just eat vegan if you want no cholesterol.
December 1, 2017. Non-whites, women, and elderly tend to get Alzheimer’s. Esther Heerema, writing in “Statistics on Alzheimer’s Disease: Who Gets It?,” says, “According to the Alzheimer’s Association, the incidence (number of new cases) of Alzheimer’s over the course of a year increases significantly with age. There are 53 new cases of Alzheimer’s per 1,000 people age 65 to 74, 170 new cases for those age 75 to 84, and 231 new diagnoses per 1000 people over 85 years old.” The data seem less than credible. At 170 new cases per year, no one would be left after age 81 to contact a new case of Alzheimer’s. Likewise, starting with healthy adults at age 85, no one would be left at age 90 to contact a new case.
November 30, 2017. This article shows a very good looking Jon Venus who claims to be vegan. Macaela Mackenzie, writing in “Here’s Exactly What This Ripped Vegan Bodybuilder Eats In a Day,” says, “The animal-free way of eating—meaning no meat, fish, eggs, or dairy—doesn’t have to get in the way of your fitness goals if it’s the diet you prefer to stick with. It is important to know that you have to eat according to your goals. Just like a meat-eater, you have to choose the foods that will help you achieve a certain goal. To help Jon Venus’ clients build muscle and lose fat, regardless of whether or not they’re vegan, he recommends a macro ratio that’s around 60 percent of your total calories coming from carbs, 20 percent from protein, and 20 percent from fats. (Men’s Health typically recommend 50 percent from carbs, 30 percent from protein, and 20 percent from fat for the average guy, but that ratio will ultimately be individualized to your goals, whether it be losing weight, maintaining weight loss, or gaining muscle.)” I admire this guy, but I don’t want to throw out egg whites from my diet.
November 29, 2017. Workout at least three days per week. Macaela Mackenzie, writing in “Are 3 Workouts a Week Enough for Weight-Loss Results?,” says, “Aim to work out at least three days per week with at least two full-body strength training days and one day of cardio. It is the most efficient — and more importantly, the most effective — way to reach your weight-loss goals. Make an effort to schedule at least three workouts a week for the morning. In general, interval training — or even better, high-intensity interval training (HIIT) — is much more effective for losing weight than steady-state cardio. Start fresh in the weight room before gearing up for cardio to make the most of your workout. Make a rule for yourself that if you snooze through your morning workout, you’ll take a break from sitting every hour to do a set of 10 squats, climb stairs two at a time or make at least one of your meetings a walking conversation.” One of the nice features of a Garmin watch is that it does turn red if you sit at your desk too long, reminding you of the rule to get up every hour.
November 28, 2017. Do weights before cardio. Paige Greenfield, writing in “Your Biggest Question Answered: Cardio or Weights?,” says, “When weight loss is your goal, hit the weight room first: Most people avoid lower-body work after they’ve done some type of conditioning because their legs are already tired.” I agree that I have no interest in weight training after a long run.
November 27, 2017. Dizzy spells are symptoms of impending heart attacks. Gus Turner, writing in “Bob Harper Admits He Ignored These Warning Signs Before His Heart Attack,” says, “BH fainted one time in the gym. BH started having these dizzy spells. And BH just kind of overlooked them and just adapted. Which is the dumbest thing — BH kicks myself over and over again about it. Thankfully, Harper didn’t join the 16 percent of men who ignore their heart attack warning signs and die as a result.” Always wear HRM watches when doing strenuous exercises, so that you can see a digital readout of any dangerous exertion.
November 26, 2017. Put crunchy almonds rather than croutons on your salads. Lisa Lillien, writing in “8 Salad Toppers Better and Healthier Than Croutons,” says, “We’ve got eight salad toppers that beat the stuffing out of boring croutons! For replacement crunch, Lisa recommends real crumbled bacon, baked tortilla chips, apples, sliced almonds, roasted garbanzo beans, pistachios, jicama, seaweed.” I agree that even at Panera Bread and even after repeated admonishments, the chefs still try to fill my salad with chips rather than with vegetables. You often have to go back and ask for a repair to replace the chips with veggies.
November 25, 2017. Avoids fats before a morning workout. Wendy Bumgardner, writing in “What and When to Eat Before a Morning Walk,” says, “Without any available calories, you are less likely to work out as intensely or for as long as you could. If your goal is to get exercise with a brisk walk, you should have a light snack or breakfast drink. If you want to eat close to your workout time, focus on easily-digested carbohydrates for a quick fuel boost. If you love a big breakfast, your body will take three to four hours to digest the fats and proteins.” In the Army, before a PT test, we were told to eat hard boiled eggs but not fried eggs.
November 24, 2017. Here are four simple exercises that anyone can add to their daily walks. Joe DiBernardo , writing in “A Simple Anywhere, Anytime Workout,” says, “Outdoor full-body workouts fall nicely under the KISS philosophy because you end up getting the most bang for your buck in the least amount of time. Being outdoors generates a greater hormonal response which increases your body’s ability to strengthen and build muscle faster. Plus, when you work out outdoors you reap the stress-reducing benefits of exposure to natural sunlight and being surrounded by nature. Try these four movements that can be performed anywhere using your bodyweight as resistance, beginning and ending with a 10-minute walk/run. Do 10–20 repetitions of each exercise and perform a total of 3–4 rounds of each movement continuously: 1. THE SQUAT; 2. THE PUSHUP; 3. THE REVERSE LUNGE., 4. BENCH DIPS.” I love the idea that these exercises can be done anywhere, and include the pushup.
November 23, 2017. Make sure to do some walking today, to stay fit despite the large meal. Jazmine Polk, writing in “The One Healthy Thing Fitness Experts Always Do on Thanksgiving Day,” says, “Joe Holder (Nike master trainer) just makes sure to get a run in, walk before and after eating, and then also pace himself between the main course and dessert. He is never one to wildly indulge and he thinks if you give yourself a bit of a break between the main course and dessert it allows you some time to spend with your family, in addition to being actually able to savor the deliciousness of the sweets.” I always walk 10,000 steps per day to maintain my Garmin streak.
November 22, 2017. Oats, nuts, and beans can fight cholesterol. Shereen Lehman, writing in “10 Healthy Foods That Lower Cholesterol ,” says, “As far as diet goes, start by eating whole grains, fresh fruits and vegetables, nuts, seeds and legumes. Eat red meat less often and avoid added sugars and overly processed foods. Take a look at our slide show featuring ten foods that can help lower your cholesterol.” As part of the 10, Shereen recommends oats, walnuts, dry beans, olive oil, almonds, avocado, and lentils. His other 3 are soy, orange juice, and salmon/tuna. I agree with the first seven as healthy foods, but not the hormones in soy, sugar in OJ, or overfishing.
November 21, 2017. Walk at a moderate intensity for 150 minutes per week. Wendy Bumgardner, writing in “Target Heart Rate Calculator,” says, “Use your age to find an estimated maximum heart rate and the range of beats per minute in each zone: low intensity, moderate intensity, vigorous intensity and the aerobic zone. If you want to find your beats per minute for any percentage of maximum heart rate, you can use a link to a online target heart rate calculator. For health and fitness benefits, aim to exercise in the moderate intensity zone for 30 minutes per day, five days per week for 150 total minutes per week. This is the zone for brisk walking.” For me, at age 70 with a maximum HR of 160 BPM, Low Intensity is 50-60% and 80-96 BPM; Moderate Intensity is 60-70% and 96-112 BPM; Aerobic Intensity is 70-80% and 112-128 BPM; and Vigorous Intensity is 75-85% and 120-136 BPM.
November 20, 2017. Here is a great video about the benefits of whole-wheat bread. Zooey Deschanel has posted Your Food Roots. The baker uses water, wheat, and salt. The salt may not be healthy, but whole-grain wheat sure beats grocery-store bread. I’ve asked bakers before why they load their breads with salt, and always get the same answer — that is the only way customers will buy bread, as salt-free bread is tasteless. And, of course, salt helps with browning and shelf life.
November 19, 2017. Many cancers are preventable by making lifestyle adjustments. Christa Sgobba, writing in “You Can Prevent 43 Percent Of All Cancers By Tweaking These Lifestyle Habits,” says, “Factors potentially under your control, such as smoking, eating red and processed meats, and physical inactivity, contribute to a sizable chunk of new cancer cases. The risk factors include the following: cigarette smoking; secondhand smoke exposure; excess body weight; alcohol intake; consumption of red and processed meats; low consumption of fruits and vegetables, fiber, and calcium; physical inactivity; and UV exposure. The researchers crunched the numbers, and discovered that 43 percent of all cancer cases in men were attributed to lifestyle risk factors. Even losing as little as five percent of your body weight can begin to lower your cancer risk.” A man with adequate diet and exercise will have a body-fat percentage in the teens. If your scale reads 20+, get moving.
November 18, 2017. If you have male belly fat, you might be able to melt some of it with daily pills. Jeff Csatari, writing in “The High Price of Low Testosterone,” says, “The shot of hCG is to jumpstart my testes to produce more testosterone. Testosterone is what makes men. It’s the fuel for muscle mass, bone density, and body hair. It plays a supporting role in every major organ system, from your arteries to your brain. Dr. Comite recommends hCG for guys like me whose bodies haven’t completely stopped making T, because hCG mimics luteinizing hormone, the natural ‘start’ button for T production. The bill for full-body monitoring can top $10,000 a year, not including outside testing and pharmaceutical costs (~$5,000/year). I swallow 10 supplement pills a day. I’ve completely cut out added sugar and severely rationed bread, cookies, and chips.” Cutting out sugar is great, but taking daily doses of statins, hCG, and metformin seems aggressive.
November 17, 2017. There is no proof that testosterone supplements are effective. Men’s Health editors, shooting a video in “The Truth about Testosterone-Boosting Supplements,” explain that only d-aspartic acid can spike T in humans, and it can do so only for a few weeks before returning to the base levels.
November 16, 2017. Your best walking pace for fat burning is 60-70% of your maximum heart rate. Wendy Bumgardner, writing in “Walking Workout Schedule for Weight Loss,” says, “Your target walking pace should be a brisk walking pace at 50 percent to 70 percent of your maximum heart rate. At this pace, you should be breathing noticeably but able to speak in full sentences. You may even aim for the maximum fat-burning zone of 60 percent to 70 percent of your maximum heart rate. Sustain that pace for 45 minutes or more to burn stored fat. You will also need to eat fewer calories than you burn each day, so it can help to track your food.” For me, 60-70% is 96-112 BPM, which seems reasonable as easy jogging puts me at 120 BPM and strenuous running puts me at 130 BPM.
November 15, 2017. All processed meats are to be avoided, regardless of the integrity or advertising budget of the processor. Shereen Lehman, writing in “Are All Processed Foods Unhealthy?,” says, “The most frequent processing methods are canning, freezing, refrigeration, dehydration, and aseptic processing. It isn’t really the method of processing that makes some processed foods so bad – it’s the ingredients used in those products. So processed foods made with healthful ingredients are fine for your diet – just avoid those that are high in calories, sugar, fat, and sodium, or that have little nutritional value. ” Personally, I don’t avoid foods with calories, sugar, fat, or sodium, but I do avoid foods with the actual or implied word “added.”
November 14, 2017. Eat foods for their nutrients rather than their calories. Darla Leal, writing in “Eat Your Way Fit With Nutrient-Dense Foods,” says, “How about trying nutrient-dense foods as an alternative to reduce body fat? This is not a diet but simply a change in the kind of food you eat to achieve a healthy body. The idea is to eat cleaner, not less, as a lifestyle. Research shows optimal body fat levels are better achieved when we focus on food quality rather than calorie counting. Physician Dr. Joel Fuhrman created the aggregate nutrient density index (ANDI). The ANDI ranks common foods on the basis of how many nutrients they deliver to your body for each calorie consumed. Spinach and broccoli are top vegetables, tomatoes and lemons are top fruits.” It is hard to beat a salad as a diet food.
November 13, 2017. Prefer poultry and olive oil to red meat and corn oil. Cathy Wong, writing in “The Anti-Inflammatory Diet,” says, “Research suggests that people with a high intake of vegetables, fruits, nuts, seeds, healthy oils, and fish may have a reduced risk for inflammation-related diseases. On the other side, Omega-6 fatty acids (meat, dairy, vegetable oil) are known to increase the body’s production of inflammatory chemicals. Since omega-6 fatty acids help maintain bone health, regulate metabolism and promote brain function, you shouldn’t cut them out of your diet altogether. However, it’s important to balance your intake of omega-6 fatty acids with your intake of omega-3 fatty acids in order to keep inflammation in check. Suggestions: Replace red meat with poultry; and swap out vegetable oils for the healthier fats found in fruits, nuts, and seeds.” My family does eat mostly poultry for our meat, and mostly olive oil for our grease.
November 12, 2017. For walking to help with weight loss, you have to schedule short walks during the week and long walks during the weekend. Leslie Sansone, writing in “3 Fast & Easy Tips to Walk Off the Weight,” says, “Here are three quick tips to help you start walking. 1. ALWAYS BE PREPARED (Keep walking shoes everywhere.); 2. MINI WALKS ADD UP (Aim for a quick 10-minute walk after breakfast, an easy 10-minute walk before lunch and a brisk 10-minute walk in the evening.); 3. TAKE ADVANTAGE OF THE WEEKEND (Plan long 40-60 minute walks for the weekend! This is the secret weapon to speeding up weight loss.).” My wife and I walk about 45 minutes every evening, trying for 5,000 steps per walk.
November 11, 2017. You have to live to 110 to be a supercentenarian. Amy Harmon, writing in “The Secret to Long Life? It May Lurk in the DNA of the Oldest Among Us,” says, “Unlike the growing ranks of nonagenarians and centenarians, those who breach a 12th decade, known as supercentenarians, rarely face protracted illness or disability before they die, a boon that many of them have ascribed to personal habits. Lifestyle and luck, it seems, still factor heavily into why people live into their 90s and 100s. In the United States, researchers say supercentenarians account for about one in five million people. Of the 70,000 or so Americans who live to be 100, only some two dozen are typically alive at 110. To look for as-yet-uncatalogued variations would require sequencing all of the supercentenarians’ six billion genetic letters, a far more expensive procedure. In 2010, the cost was about $50,000 per genome. Today is now $1,000.” My mom is 96 years old. I hope I have her life-span genes.
November 10, 2017. Once again, we learn to stay away from ultraprocessed products. Beth Greenfield, writing in “Exporting obesity: How the food industry is changing the world’s diet,” says, “Many point to obesity as a problem that the U.S. is exporting, through the growing presence of its processed-food and soda companies into nations where diets have traditionally consisted of healthy whole foods. Sales of packaged and processed foods grew 25 percent globally between 2011 and 2016. Sales of soda and ultraprocessed foods grew 48 percent in Latin America (compared with 2.3 percent in North America) between 2000 and 2013. The processed-food and drink corporations have been aggressively targeting Latin America and the Caribbean, where no more than 35 percent of what people [traditionally] eat are in the form of ultraprocessed products — industrial formulations of flour, salts, sugar and cosmetics, which try to mimic real food but have very little food as ingredients.” Stay on the perimeter when shopping at a grocery store. At restaurants, don’t eat any meat that isn’t simply sliced mammal, fish, or foul; avoid the bread; and don’t accept special sauces.
November 9, 2017. There are 1.5B overweight and 0.7B obese people in the world. Beth Greenfield, writing in “Exporting obesity: How the food industry is changing the world’s diet,” says, “Worldwide, there are now more than 700 million obese people, and 108 million of them are children, according to a recent study published in the New England Journal of Medicine. The research also found that the prevalence of obesity has doubled in 73 countries since 1980, contributing to four million premature deaths. For the first time in human history, according to a 2016 study published by the Lancet medical journal, there are more obese people than underweight people in the world. On a global level, there are 1.5 billion who are overweight (BMI between 25 and 29) but not obese (BMI of 30 or higher).” The reality is that even those with normal weight (BMI between 20 and 24) are fat if they are in the top of the normal range (BMI of 22.5 or higher).
November 8, 2017. The raisins in granola have a moderate glycemic-index range. Laura Dolson, writing in “Carb Counts and Health Benefits of Raisins,” says, “While raisins are high in carbohydrate, their sugar is mostly fructose, which has a lower glycemic index. Two studies found an average GI of 49. Sedentary people and those with prediabetes showed this lower response, while aerobically trained individuals showed a GI of 55. These values place raisins in the low to moderate glycemic index range. Raisins are a good source of antioxidant chemicals. They are high in dietary fiber and prebiotics such as insulin. A small box of raisins provides 9 percent of your daily needs for potassium.” I add raisins and granola to my dinner drink of skim milk. I don’t eat raisins, granola, or milk after 6pm, as I don’t need evening calories and I certainly don’t want be converting calcium into kidney stones while I sleep.
November 7, 2017. Granola is good only if it is low in fat and sugar. Malia Frey, writing in “Granola Nutrition Facts,” says, “Granola is a food that carries a “health halo.” That means that it has a reputation as a food that is good for you. But since granola calories, fat and sugar add up quickly it’s important to take a step back and consider whether it is the best food for you. ” I buy imported Swiss granola or Bob’s Red Mill. Neither of these is low calorie as both contain nuts and dried fruit, but each also contains whole grains, fiber, and protein.
November 6, 2017. If you want to eat healthy, stock your refrigerator with only healthy food. Jennifer R. Scott, writing in “Stock Your Refrigerator for Weight Loss,” says, “Always stock up on: ready-to-eat bagged salads; fresh vegetables; fresh fruit; salsa and/or picante sauce; low- or non-fat sour cream; low- or non-fat cream cheese; 1-percent or fat-free milk or soy milk; fat-free butter spray; reduced-fat or fat-free mayo; reduced-fat or fat-free salad dressings; lean protein, such as turkey or chicken; lean deli meats, such as roast beef or turkey slices.” One of my staples is a Panera Bread salad. Panera makes one without salt and croutons. It has generous portions of chicken and leaves. I use it for two days.
November 5, 2017. Shortness of breath and throwing up are signs of an impending heart attack. Reegan von Wildenradt, writing in “EXCLUSIVE: Rich Piana’s Girlfriend Reveals Details About His Collapse and Death,” says, “When Chanel Jansen told doctors about Piana’s shortness of breath and him throwing up, they told her both those instances were likely Piana having small heart attacks. Piana’s autopsy later revealed that his heart showed “significant” signs of heart disease, including an enlarged heart and hardened arteries.” Don’t be stubborn about visiting a doctor if you have any odd events with your body. For instance, several years ago, I started to bleed while at a gym. I went to a doctor who said I likely had a descending kidney stone, but there could be worse scenarios. The problem turned out to be a kidney stone that lasted several painful days. I now hydrate at night.
November 4, 2017. Drink about 10 cups per day. Shereen Lehman, writing in “When Do You Need to Drink More Water?,” says, “Most people can gauge their water intake by looking at urine color. If you’re getting enough water, your urine will be pale yellow, and you’ll urinate several times a day. Adequate water intake has the following recommendations: Men: 13 cups (about 10.5 cups from beverages); Women: 9 cups (about 7 cups from beverages).” Do hydrate well before going to bed, otherwise you risk developing kidney stones during the night.
November 3, 2017. A suggestion to lose weight is to eat 1,800 calories and walk 3 miles (ie, -300 calories) per day, for a 1,500 net. Trinh Le, writing in “Ask the Dietitian: Is Counting Calories or Working Out Better for Weight Loss?,” says, “It’s generally accepted that diet is more important than exercise for weight loss — some say weight loss is 80% diet and 20% exercise. In my experience, people who want to lose weight don’t merely relegate their goal to seeing a smaller number on the scale. What they really want is a leaner, fitter physique that makes them look and feel better. For that reason, an 1,800-calorie diet paired with burning 300 calories through exercise is the better choice. ” I agree that it is tough to lose weight by diet alone. My weight-loss days are those that I eat moderately but greatly increase my steps.
November 2, 2017. Don’t let your towels and bedding stay damp. Kim Hayes, writing in “Dirty Stuff: When Should I Wash What?,” says, “NSF International, an independent organization that checks product safety, tested 31 towels that had been used for either one, seven or 14 days. Significant amounts of bacteria were present on all of the towels tested, including those used for only one day, and significant yeast microbes were present on more than half of the towels. Mold was present on nearly half of the towels, and some even held significant amounts of E. coli.” Many of the people who commented did say they washed their towels and bedding frequently. One lady said she did not make her bed for an hour after rising, to give the sheets a chance to shed any body moisture.
November 1, 2017. Bobby Maximus, writing in “You Can’t Claim To Be Fit Unless You Can Pass These 7 Tests. Are you truly in shape?,” says, “7. Can you run 10 kilometers in 50 minutes? Lots of trainers bash long runs. My take: If you can’t cover a good distance of ground quickly, you’re not that fit. Running is the most fundamental form of human exercise. The ability to burn through more than 6 miles in 50 minutes or less—an 8 minute mile pace—tells me your lungs are in order. It also shows that you likely have the ability to recovery quickly during rest periods or timeouts. What’s more, the 10 kilometer run seems to be an ideal training distance to prep my Special Forces guys in the event they ever have to flee a hot zone.”
October 31, 2017. Bobby Maximus, writing in “You Can’t Claim To Be Fit Unless You Can Pass These 7 Tests. Are you truly in shape?,” says, “6. Can you complete a 2000-meter row in 7 minutes? Yes, you need a killer set of lungs to pull off this feat. But I consider it a test of your mental toughness more than your physical fitness. The rower’s computer is totally objective—you can’t cheat reps or pull off any other hijinks to log a faster time. You can only row faster. At the halfway point, you’ll want to quit (if you don’t, you’re not going hard enough). Silencing your mental demons and pushing past the suffering to log a killer time shows me you won’t say die no matter how bad things get.”
October 30, 2017. Bobby Maximus, writing in “You Can’t Claim To Be Fit Unless You Can Pass These 7 Tests. Are you truly in shape?,” says, “5. Can you complete a 500-meter row in 90 seconds? Most sports are comprised of 20-90 second insanely intense efforts followed by lulls in action. Passing this test tells me you have the lungs and power to drop the hammer and pull ahead of the guy next to you, but also sustain the effort for a good amount of time, which is the key to topping the competition. That’s key for guys like Special Forces soldiers breaching a compound, or UFC fighters in an exchange of punches.”
October 29, 2017. Bobby Maximus, writing in “You Can’t Claim To Be Fit Unless You Can Pass These 7 Tests. Are you truly in shape?,” says, “4. Can you do a Turkish getup with half your bodyweight? Getting up off the ground while holding a weight overhead isn’t easy. But the exercise “sorts out” your core, meaning it’ll correct imbalances and help you build a virtually bulletproof vest of muscle around your entire torso. It also builds and maintains full-body mobility. Performing it with half your bodyweight overhead shows me your midsection is strong as hell, and that you can move like an athlete. Here’s a tutorial.”
October 28, 2017. Here is a plan to do daily pushups and pullups. Tony Bonvechio, writing in “21-Day Pushup and Pullup Plan,” says, “A stronger upper body is just three weeks away with this 21-day pushup and pullup plan. Pushups and pullups may look intimidating, but if you start slow and build your volume over time, they quickly become easier. Start with 10 reps of each exercise on Day 1, and then add one rep of each exercise every day for 21 days. You’ll accumulate enough reps to build strength and muscle — and really nail each move. Remember, you don’t have to do all your reps in a single set. You can break it up in multiple sets so you maintain perfect form (i.e. perform 10 reps in 2 sets of 5).” Tony says that if you can’t do pullups, as I can’t, to start with assisted pullups.
October 27, 2017. Cholesterol is not an essential food and it is highly correlated with animal fat. David L. Katz, MD, writing in “What Experts Have to Say About Cholesterol in Food,” says, “The saturated fat in food prevents the body from clearing cholesterol particles from the blood as effectively as it should. By avoiding saturated fat you avoid dietary cholesterol, and by avoiding dietary cholesterol you avoid saturated fat—they go hand-in-hand. There are a few foods that have cholesterol without much saturated fat (such as shrimp), and such foods are thought to be ok for people who have normal cholesterol levels and who are not sensitive to dietary cholesterol, however as a general rule it makes good sense to avoid high-cholesterol foods as part of an overall healthy eating pattern.” This advice is inline with other advice to eat more plants and fewer animals.
October 26, 2017. Alternate 3 types of pushups for the best workout. Jill Fanslau, writing in “2 Pushup Workouts that Hit Every Muscle in your Core,” says, “The routines B.J. Gaddour demonstrates in the video work your chest, shoulders, and arms, but they also hammer your abs. That’s because they reduce your stability, forcing every muscle from your shoulders to your hips to ‘turn on’ the entire time.” Gadour cycles between pushups with his feet elevated, nothing elevated, and his hands elevated. He uses low benches to achieve the elevation.
October 25, 2017. Bobby Maximus, writing in “You Can’t Claim To Be Fit Unless You Can Pass These 7 Tests. Are you truly in shape?,” says, “1. Can you back squat twice your bodyweight? If your back squat is solid, every other lower-body strength exercise works well behind it. For example, guys with a heavy squat usually have a heavy deadlift. The opposite isn’t always true. The move works your body’s most powerful muscles: your glutes, quads, and hamstrings. Hitting double bodyweight shows me your legs are strong enough to handle nearly any feat life throws your way.”
October 24, 2017. Bobby Maximus, writing in “You Can’t Claim To Be Fit Unless You Can Pass These 7 Tests. Are you truly in shape?,” says, “2. Can you bench press your bodyweight for 10 reps? The ability to do 10 bench press reps with your bodyweight, in my experience, transfers to real life better than a big one-rep max lift. That’s because most upper-body workouts or tests—for example, the pushup tests my Special Forces soldiers take in the military—require some endurance. If you can fire off 10 reps of your bodyweight, you’re going to have a strong one-rep max bench, and you’re also going to pass most military and law enforcement pushup tests.”
October 23, 2017. Bobby Maximus, writing in “You Can’t Claim To Be Fit Unless You Can Pass These 7 Tests. Are you truly in shape?,” says, “3. Can you do 15 pullups? Most people can crank out a few reps using their arms or back muscles alone. But to nail 15 clean pullups, you have to engage all your muscles—lower body, core, and upper body—at once. Fifteen reps indicates you know how to use your muscles in synergy, are strong for your size, and aren’t carrying too much excess weight.”
October 22, 2017. The venerable British healthcare system now admits it cannot afford to cure those who won’t cure themselves. FixThisNation.com, writing in “Socialized Medicine: Britain Bans Obese, Smokers From Getting Surgery,” says, “The largest and oldest single-payer healthcare system in the world, Britain’s National Health Service has announced that they will no longer provide non-urgent surgery to patients who smoke or patients who are above a certain BMI. The decision comes as the health services is suffering from a critical shortfall in funding and looking for ways to pinch pennies in advance of a financial crisis. The new rules were developed by clinical commissioning groups (CCGs) in Hertfordshire. Under the regulatory guidelines, obese patients will be compelled to lose weight before being given the green light for surgery. Likewise, smokers will have to prove that they had their last cigarette at least eight weeks prior to going under the knife.” Who knew that healthcare for the fat, the smokers, the over 60 year olds, and the under 1 year olds was unaffordable?
October 21, 2017. You can get a good workout with a dumbbell, holding it for 30 seconds and resting for 15. Naomi Nazario, writing in “Work Your Abs and Chest With a Single Dumbbell,” says, “The name of the game is tension. The crush (adduction) motion forces your chest and abs to activate in every move. This added tension throughout the entire series will light up your chest and core while working your shoulders and back. This circuit trains you to hold tension in your trunk while moving your extremities, which is the foundation for most athletic movement. Aside from improved performance in your athletic pursuits, this type of core work will sculpt killer abs. Best of all, this workout doesn’t require much equipment. A single light-to-medium weight dumbbell will do the trick. Perform the exercises below in the order listed with 30 seconds of work for each move and 15 seconds of rest between moves.” These recommended exercises seem like something a guy could do with home equipment.
October 20, 2017. A diet is most effective when it becomes part of your normal eating pattern. Laura Dolson, writing in “Low-Carb Diet: The First Six Months,” says, “The most important changes in your body are only somewhat related to weight loss. If you have any of the signs of metabolic syndrome, they should start to correct fairly quickly. These signs include higher-than-normal blood glucose (impaired glucose tolerance or above 89 fasting blood glucose, according to the American Association of Clinical Endocrinologists), high blood pressure, high waist-hip ratio, high blood triglycerides, and low HDL cholesterol. If any of these signs are out of whack and you have found the right amount of carbohydrate for you, they should start to change within a few weeks, and sometimes a few days. Much as we love to lose weight, these are the most important changes, and you should make note of them and celebrate. The other thing that will happen if you are on a very low-carb diet (under 50 or so grams of carbohydrate per day) is that your body will start to adapt to using fat for energy instead of carbohydrate. You have one main job during the first six months: Convert your low-carb eating from being a diet to being just the way you eat.” Laura is right that bad food do tend to creep back into our lives. For example, I’m cutting back on bread and bagels. How long will it be before bagels are once again a normal part of my breakfast?
October 19, 2017. Cut your portion sizes, do HIIT exercises, and get your nutrients. Macaela Mackenzie, writing in “9 Mistakes You’re Making on Your Weight-Loss Journey,” says, “1. WORKING OUT MORE BUT EATING LESS, 2. OBSESSIVELY CUTTING CALORIES, 3. OBSESSIVELY WORKING OUT, 4. SKIPPING BIG MEALS FOR A SNACKING STRATEGY, 5. SKIPPING BREAKFAST, 6. DOING A CLEANSE OR DETOX DIET, 7. DOING TOO MUCH CARDIO, 8. BANNING FAT OR CUTTING OUT CARBS, 9. FALLING FOR THE HEALTH HALO.” Eat less, but not so much less that you cut nutrients. The need to eat slightly less than what you need to live and exercise each day. Binge dieting and detox programs lead to bad habits such as snacks.
October 18, 2017. It is possible to train like Arnold, eat like Arnold, and look like Arnold. Stacey Leasca, writing in “Meet the Man Playing a Young Arnold Schwarzenegger in Bodybuilding Film ‘Bigger,’” says, “Skinny and not very strong, Calum’s fitness goal was to catch up to his older brother who was bigger and stronger than he was. His days were spent training, watching Pumping Iron, eating cans of tuna and whole chickens and hitting the beach, all while attending high school. The physiques of the 1970’s were the epitome of body building for Calum. Taking inspiration from these body building icons, Calum is driven with a strong ambition to create a customized classic physique that is all his own.” This guy is impressive in how much he achieved while attending high school.
October 17, 2017. Eat less junk food and train for hours a day to get a good body. Danielle Zickl, writing in “The Workout That Helped This Man Lose 60 Pounds and Sculpt Six-Pack Abs,” says, “Alexander started controlling his portions and cut out two of his staple foods: bagels and soda. These changes, along with meals full of protein and good carbs, helped him drop 20 pounds within the first month. He teaches multiple interval-based classes a day that last one hour each, and they all focus on indoor cycling to the beat of a booming bass. People think overtraining will change their bodies, but if you make smart choices in your diet, that’s when things really fall into place. Currently, Alexander weighs in at 167 pounds and has lost 61 pounds.” Alexander is definitely a role model for anyone who aspires to be an interval-based personal trainer.
October 16, 2017. All you need at home for strength training are a pull-up bar and some kettlebells. Cinnamon Janzer, writing in “How to Lift Weights to Lose Weight,” says, “Put a pull-up bar somewhere in your place. Pull-ups are easy to start with, even if you’re just hanging there. Eventually you’ll do half of a pull-up, then a full pull-up and so on. Just do one every time you walk past it and eventually you’ll progress, and that’s what weight training is about — progression. Kettlebells are really easily hidden and so are most dumbbells and [both are] super effective for at-home strength training. Strength bands and suspension kits are other pieces of equipment that work well at home and take up very little space.” I keep my dumbbells on the back porch. A pull-up bar is a great idea, something that the Marines encourage.
October 15, 2017. Japanese diets and habits seem to produce a long life. Marissa Laliberte, writing in “10 Ways to Live Longer, According to the Longest-Living People in the World,” says, “1. One Japanese study found that citizens who stuck with the country’s dietary guidelines had lower risk of mortality in general and from cardiovascular disease. The guidelines are heavy on grains (rice and noodles) and veggies, balanced by meat, fish, and soy, plus just a couple servings each of fruits and dairy. 2. A bucket list can make your life more meaningful. 3. Be exceptionally kind and cheerful. 4. Sing and dance. 5. Drink cold water. 6. Stick with a mostly vegetarian diet without giving up meat for good. 7. Swallow three eggs every day. 8. Have inner strength. 9. Have strong social relationships. 10. Eat local fruits and vegetables.” Be happy, have a purpose and inner strength, drink water, be active, be friendly, source a Japanese diet locally, and get protein from eggs rather than meat.
October 14, 2017. Don’t get stressed about the texture of your wheat products, or you end up eating wonder bread. Malia Frey, writing in “Flour Nutrition Facts,” says, “Whole wheat flour is made from the entire wheat kernel. It produces bread that is often heavier, but higher in fiber and nutrition than bread made from enriched flour. While some healthy eaters don’t like the texture of baked goods made with this heavier flour it provides greater health benefits than the refined and softer varieties.” Higher in nutrition sounds good to me.
October 13, 2017. If one workout a day isn’t getting you to your goals, try two workouts per day. Paige Waehner, writing in “Two-a-Day Workout Plans for Fitness and Weight Loss,” says, “You’re working out more, which means you’re burning more calories and protecting your body from things like heart disease and obesity. Another benefit is that you can increase your performance. By splitting your workouts, you can implement more training volume, which means you can reach your goals more quickly. Two-a-day strength and cardio for fitness and weight loss is probably the most accessible plan for the average person looking to lose weight, get fit, and build strength and endurance without overdoing it. Because there are a variety of workouts, some intense and others light, you work on multiple areas of fitness while allowing your body to recover each day.” It is an admirable plan to do both cardio and strength every day. While this carves a lot of time out of each day, you probably get the time back with your commitment to health and an extended lifespan.
October 12, 2017. PEDs do not lead to longer life expectancies. Reegan von Wildenradt, writing in “Rich Piana’s Mysterious Death Raises Questions About Insulin and Bodybuilding,” asks, “Why would a bodybuilder be taking insulin, a hormone commonly associated with type I diabetes? Insulin is widely used for its anabolic properties that, like steroids, aid in muscle growth. Furthermore, it is undetectable in testing because insulin is already present in the body. Insulin use becomes especially dangerous when a bodybuilder keeps their insulin use private. An overdose of insulin can cause hypoglycemia, which can lead to seizures, comas, neurological brain damage and death.” My diabetic sister experienced an insulin overdose, and now she has no short-term memory. She functions at a child level, always needing expensive supervision.
October 11, 2017. Adding just 10% sprints to your run can reduce your required duration by 80%. Christa Sgobba, writing in “No, the 180-Second Workout Can’t Replace a Trip To the Gym,” says, “A 2016 study found that men who performed a 10-minute interval workout—20 seconds of sprints interspersed with 2 minutes of recovery—experienced similar improvements in fitness levels and body fat loss than those who performed 50 minutes of steady state cardio did. Shortening the duration of the “work” period is one effective strategy for safely and successfully incorporating HIIT into your training. You also need to make sure it’s supplementing the rest of your training, and not overtaking it. That means continue to vary your training, so you’re continually challenging your muscles with different movement patterns, speeds, and loads. Getting bogged down with HIIT can make your training one dimensional, and constantly working at or near your threshold can put your body at risk.” We all know that jogging is easy compared to sprinting. This article seems to be proof that there is more gain with more pain.
October 10, 2017. If you like to run, you need some days of sprinting as a fat-burning exercise. BJ Gaddour, writing in “15 Reasons Lifting Is Better Than Cardio,” says, “Everything else being equal, the more muscle mass you have, the less body fat you’ll have. We covered this increased metabolic engine earlier. This is why bodybuilders and strength/power athletes like sprinters have lower body fat percentages than endurance athletes. It’s often said that you’ll never find an overweight sprinter, but there are plenty of runners and cyclists who carry a lot of extra weight on their frames. If your goal is to be a lean, mean, fitness machine, you simply cannot do without strength training.” Anyone who has been to a marathon knows that there are lots of fat fit athletes. This article says to be a trim fit athlete, you need to include some sprints. This is the same as saying you need to include fartlek.
October 9, 2017. Moderate-intensity activity is inadequate. The PCFSN, writing in “Chapter 3: Active Children and Adolescents,” says, “Youth should not do only moderate-intensity activity. It’s important to include vigorous-intensity activities because they cause more improvement in cardiorespiratory fitness. When adults supervise children, they generally can’t ascertain a child’s heart or breathing rate. But they can observe whether a child is doing an activity which, based on absolute energy expenditure, is considered to be either moderate or vigorous. For example, a child walking briskly to school is doing moderate-intensity activity. A child running on the playground is doing vigorous-intensity activity.” We need to get our young children to the playground, and when we are there we need to do some pull-ups ourselves.
October 8, 2017. Men should have a waist under 40″, women under 35.” Malia Frey, writing in “Visceral Fat Definition and Location,” says, “In a health setting, the word visceral means in or near your vital organs (your viscera). These are the organs deep in your gut, like your stomach and your intestines. Visceral muscles are found in the walls of your visceral organs. Visceral fat surrounds those organs. Since your vital organs are located in your midsection, visceral fat accumulates in the area around your belly. Men and women have different numbers that may indicate visceral adiposity: Men—a waist measurement greater than 40 inches, Women— waist measurement greater than 35 inches.” Waists as large as mentioned here might be too large. Do you remember your high-school waist size? That would be a good number to see again.
October 7, 2017. Overload is a muscle-strengthening ADL that makes muscles do more work than usual. The PCFSN, writing in “Chapter 3: Active Children and Adolescents,” says, “Children also commonly increase muscle strength through unstructured activities that involve lifting or moving their body weight or working against resistance. Children don’t usually do or need formal muscle-strengthening programs, such as lifting weights.” This seems like good advice for adults too. Overload your ADLs. Walk further. Climb more stairs. Do things that make you tired.
October 6, 2017. Chronic sleep deprivation can kill you if you continue for a month. Makiko Inoue and Megan Specia, writing in “Young Worker Clocked 159 Hours of Overtime in a Month. Then She Died,” says, “It is an abnormal work situation to work almost every day on Saturday and Sunday, working until late at night every day, so we cannot understand why such a situation was overlooked. The office described her as being in a state of accumulated fatigue and chronic sleep deprivation at the time her death.” In the Army, we had sleep deprivation for perhaps 3 days. It made the final all-night march very grueling, but again our total non-sleep was just a few days, not a month.
October 5, 2017. Running a marathon is expensive but the reward at the end is priceless. Kristin Canning, writing in “Here’s How Much It Really Costs to Run a Marathon,” says, “Not every runner will need all of the gear and other options listed here. But if you shelled out for everything above, a marathon could cost you more than $5,000. That feeling you’ll get when you cross the finish line, however? Priceless.” Kristin suggests purchases of entry fee, qualifying costs, travel, shoes, training fuel (sugar & salt), training gear, accessories (sun glasses), socks, recovery tools, massages, gym membership, water bottle, headphones, sports watch, running coach, and anti-chaffing gel.
October 4, 2017. “Just do it” proves effective in an inverse relationship between exercise and depression. Amanda MacMillan, writing in “Just One Hour of Exercise a Week May Help Prevent Depression,” says, “The paper followed more than 22,000 healthy Norwegian adults without symptoms of anxiety or depression for an average of 11 years, asking them about their exercise habits and symptoms of depression and anxiety at the beginning and end of the study. Over the next decade, about 7% of people in the study developed depression, and about 9% developed anxiety. The researchers did find a link between exercise and later depression. If their hypothesis is right, they say, 12% of depression cases could be prevented if everyone got just one hour of exercise a week. People seemed to have mental health benefits from physical activity regardless of whether they reported working out to the point of exhaustion or barely breaking a sweat.” The article proves that those who exercise are happier than those who don’t. It is hard to take an hour walk without forgetting or diminishing all your worries by the end of the hour.
October 3, 2017. Pending heart problems give off warning signs that you should not ignore. Danielle Zickl, writing in “This 25-Year-Old Bodybuilder Was Totally Healthy— Then He Died of a Heart Attack,” says, “It’s possible to take things too far when it comes to fitness. Take weightlifting, for example. Straining to hoist the heaviest load possible can create extreme spikes in blood pressure that, in people with an underlying weakness, can be a trigger. He also said that taking certain performance-enhancing, energy-boosting supplements can also have some serious consequences. Family history is another potential cause of heart disease. in shape. Symptoms to look out for include heart palpitations, dizziness and lightheadedness, blackouts, shortness of breath, nausea, chest pain, upper body pains, and cold sweats. It’s important to not ignore these warning signs if you have them.” For old men, thy might have dizziness when getting out of bed. That is a good sign to pause for a few moments until your heart adjusts to your body’s vertical orientation.
October 2, 2017. Experts say to eat the equivalent protein of 2 dozen egg whites per day. Malia Frey, writing in “How Much Protein Should I Eat to Lose Weight?” says, “An average dieter needs 0.4 to 0.5 grams of protein per pound of body weight [per day]. Experts recommend that heavy exercisers and athletes consume 0.5 – 0.8 grams of protein per pound of body weight [per day]. An athlete or heavy exerciser is generally someone who exercises more than 10-12 hours per week.” The expert advice seems like a huge demand on the meat industry. You probably don’t need anywhere close to 2 dozen egg whites per day to maintain muscle mass.
October 1, 2017. Kids 6-17 yo need 3-days-a-week of vigorous aerobic exercise. The PCFSN, writing in “Chapter 3: Active Children and Adolescents,” says, “This chapter provides physical activity guidance for children and adolescents aged 6 to 17, and focuses on physical activity beyond baseline activity. Children and adolescents should do 60 minutes (1 hour) or more of physical activity daily. Aerobic: Most of the 60 or more minutes a day should be either moderate- or vigorous-intensity aerobic physical activity, and should include vigorous-intensity physical activity at least 3 days a week. Muscle-strengthening: As part of their 60 or more minutes of daily physical activity, children and adolescents should include muscle-strengthening physical activity on at least 3 days of the week. Bone-strengthening: As part of their 60 or more minutes of daily physical activity, children and adolescents should include bone-strengthening physical activity on at least 3 days of the week.” In 1964, the U. of Florida forced its Freshmen to swim continuous laps each week in the school’s pool. That was the best school-based PE course I ever had.
September 30, 2017. Kids 6-17 yo need 60 minutes per day of aerobic and strengthening exercise. The PCFSN, writing in “Chapter 3: Active Children and Adolescents,” says, “Youth can achieve substantial health benefits by doing moderate- and vigorous-intensity physical activity for periods of time that add up to 60 minutes (1 hour) or more each day. This activity should include aerobic activity as well as age-appropriate muscle- and bone–strengthening activities. Although current science is not complete, it appears that, as with adults, the total amount of physical activity is more important for achieving health benefits than is any one component (frequency, intensity, or duration) or specific mix of activities (aerobic, muscle-strengthening, bone strengthening). Even so, bone-strengthening activities remain especially important for children and young adolescents because the greatest gains in bone mass occur during the years just before and during puberty. In addition, the majority of peak bone mass is obtained by the end of adolescence.” Part of the reason I joined the Army was I failed to get my 60-minutes from age 6-17, so the Airborne seemed like a way to catch up.
September 29, 2017. Avoid fats before your exercise. Paige Waehner, writing in “What to Eat Before You Exercise,” says, “In order to avoid hunger pains and fatigue during your workout, try this: One or two hours before your workout, eat a balanced meal that’s around 300-400 calories. Avoid high fat and/or high protein foods, and stick with something that has around 60% carbs, 20% protein and 20% fat.” In the Army, Drill Sergeants could observe real soldiers performing PT. The Sergeants had a vested interest in the outcomes. That is, the Sergeants looked best when their recruits performed well. The Sergeants suggested light meals of protein, such as hardboiled eggs. Like Paige, the Sergeants recommended against greasy or buttery meals.
September 28, 2017. Walking quickly for 750 minutes per week reduces early mortality by 36%. Adam Bible, writing in “To live a longer and healthier life, just get sweating for a few hours a week,” says, “If you want to be ripped and cause a minor commotion at the pool when you take off your shirt, then you need to put in a lot of time at the gym and create a diet that’s high in lean protein and low in processed carbs and sugar. Getting swole and diced is a lifestyle, but most people don’t have the time or motivation (or genes) to look like a fitness model. Most people do have the time, however, to exercise enough to improve their health.” This is new, that someone needs to walk quickly for nearly 2 hours per day. The 2 hours sounds high, but is confirmed by other publications such as US News & World Report, and HealthDay. The 36% benefit from walking is huge.
September 27, 2017. A great exercise period is when the body is constantly moving. Reegan von Wildenradt, writing in “The Workout That Got Anthony Bourdain Totally Shredded At 61,” says, “So what exactly is it about jiu-jitsu that makes it such a killer workout? The practice itself consists of a lot of grappling, or ground fighting, with another person, which requires constant movement. Typically, a jiu-jitsu training session consists of a 10- or 15-minute warm-up, which includes arm pummeling, footwork, and sprawls. The next 30-40 minutes is spent learning new techniques and working on drills to prepare for the final part of class, which is 15 to 20 minutes of fighting. The body is constantly moving during the entire training session, which equates to one killer full-body workout.” You don’t need to learn a martial arts, but you do need intense activity to be physically fit.
September 26, 2017. Even Super-Bowl-ring wearers need to think about their health. Ethan Sacks, writing in “Now 500 pounds, former NY Giants QB goes deep in battle against obesity,” quotes NY Giants quarterback Jared Lorenzen, “I would get kids come up to me all the time, telling me, ‘I’ve been a quarterback because you’re big and I’m big.’ It means the world that these kids were quarterbacks because of me, but I also want them to realize there’s a stage where you have just got to be healthier.” Keep your BMI under 23. This BMI level isn’t possible for large athletes, but it is for the rest of us.
Sept 25, 2017. This is another video on the perfect push-up, plus a test to compare yourself to others. Peter Carvel, writing in “How to do a Push-up Correctly,” says “The push-up is one of the best full-body exercises that you can do and should do.” You can get his test at 6weeksixpack.com/pushuptest. Hands should be just wider than shoulders. Touch your nipples with your thumbs, then move the hands out 2-3 inches. Elbows should be 45 degrees to body. Body should be a perfect plank about 1″ off ground when starting. Look up so chin is not down. Feet together. Use a full range of movement (all the way up to all the way down).
September 24, 2017. There is a perfect execution for push-ups. Alex of calisthenicmovement, writing in “The Perfect Push-up,” says, “A lot of people concentrate on quantity rather than quality when doing push-ups.” Alex shows how to do correct standard push-ups. Keep your body as a plank. Keep your fingers pointed forward. Keep your arms close to your body. Go all the way up and down. Bring your shoulder blades together as you go down.
September 23, 2017. Thin people graze all day. Cynthia Dermody, writing in “50 Daily Habits of Naturally Thin People,” says, “Some experts suggest eating six healthy smaller meals a day can help minimize blood sugar swings and curb your hunger throughout the day, meaning you won’t overeat at any one particular meal. If instead you prefer eating three meals a day, make sure you pick smaller portion sizes.” Neither grazing nor small meals works for everyone. You have to experiment. For me, eating large at breakfast, skipping lunch, and using portion-control at dinner keeps my weight from rising.
September 22, 2017. Running long requires hydration if one wants a PR. Teresa Dumain, writing in “7 Unexpected Signs You’re Dehydrated,” says, “Dehydration reduces blood pressure and makes the heart work harder, which impacts how much you can push yourself. Even a 2 to 3 percent fluid loss affects your ability to get a good workout, and more than 5 percent dehydration decreases exercise capacity by about 30 percent. Dehydration causes fatigue and affects our cognitive abilities, like clear thinking and reaction time.” You can see losers running past the water tables at marathons. You don’t see the winners avoiding Gatorade or water. Just a little loss of water makes a huge difference in your performance.
September 21, 2017. Water can flush away potentially painful kidney stones. Marissa Laliberte, writing in “7 Innocent Mistakes That Put Your Kidneys in Trouble,” says, “Most processed food is chock-full of sodium, which isn’t just bad for your heart—it can also lead to kidney problems. When you’re showing signs you eat too much salt, your body needs to flush the sodium out when you pee, and it takes calcium with it. In turn, having too much calcium in your urine increases your risk for kidney stones. Even with just four to six glasses of water a day, your kidneys are probably fine. Taking NSAIDs too often can up your risk of kidney problems.” Kidney stones hurt more than any other pain. You want to avoid the multi-day kidney-stone experience. From breakfast to dinner, drink non-sugary liquids. For example, freeze water in a PET bottle, then let the frozen bottle melt long enough that you can toss the outer 1/8″ of plasticizers. Replace the outer 1/8″ of ice with fresh water. Drink. After dinner, stop eating all calcium products, but continue with the water.
September 20, 2017. Whether a curl builds the forearm or upperarm depends on your overhang or underhand grip. BJ Gaddour, writing in “3 Exercises That Will Turn Your Forearms Into Firearms!,” says, “If you can’t grip it, you can’t lift it. Your ability to hold heavier weight for extended periods of time is the difference between a good and a great physique. Add one of the following three moves to your next upper-body or arm workout and rotate between the exercise each session: 1. Towel-grip dead hang. 2. Dumbbell Zottman curl. 3. Barbell reverse curl.” The towel grip is simply throwing a towel over an overhead bar, and then dead hanging on the towel by your grip (at least 3 sets of at least 1-rep 30-second hangs). The Zottman curl is a knee to shoulder curl, starting in the overhand position at the knees and ending in an underhand position at the shoulders (3 to 5 sets of 8 to 12 reps). The Reverse curl is also knee to shoulder, but remains overhand the full cycle (3 to 5 sets of 15 to 20 reps).
September 19, 2017. Retirees who want to stay at their pre-retirement weight and conditioning must plan for high levels of exercise. The PCFSN, writing in “Chapter 2: Physical activity has many health benefits,” says, “People who want to lose a substantial (more than 5 percent of body weight) amount of weight and people who are trying to keep a significant amount of weight off once it has been lost need a high amount of physical activity unless they also reduce their caloric intake. Many people need to do more than 300 minutes of moderate-intensity activity a week to meet weight–control goals.” The good news is once you retire, you must lead an interesting life. The bad news is this means you must be on your feet, physically doing something. You can’t collect decades of your ex-employer’s checks if retirement equates to computer screens, books, bridge, chess, and crossword puzzles.
September 18, 2017. Soda and fast food do not belong in a healthy lifestyle. Danielle Zickl, writing in “This Man Lost 140 Pounds After Cutting Out These Foods From His Diet,” says, “In 2015, Patrick Delaney was 30 years old and 340 pounds—the heaviest he’d ever been. The first big thing was cutting out soda. Fast food and restaurant meals were also let go. Now, he relies on a combination of cardio—like running—and strength training to maintain his weight loss while building muscle.” Patrick’s lifestyle is worth emulating, but we need not cut restaurant meals. We just have to tell the wait staff how we want the food served. This means no added salt/sugar/butter, no basket of bread, no small-plate appetizers, all toppings on the side (and ignored), normally fried foods put in the microwave or oven instead, no animal product whose nutritional list is high in alcohol (cholesterol) or fat (saturated), no cheese (any color), no dessert.
September 17, 2017. Physical activity postpones mortality. The PCFSN, writing in “Chapter 2: Physical activity has many health benefits,” says, “Research clearly demonstrates the importance of avoiding inactivity. Even low amounts of physical activity reduce the risk of dying prematurely. The most dramatic difference in risk is seen between those who are inactive (30 minutes a week) and those with low levels of activity (90 minutes or 1 hour and 30 minutes a week). The relative risk of dying prematurely continues to be lower with higher levels of reported moderate- or vigorous-intensity leisure-time physical activity.” Everyone needs a logbook to record their activity. Without a physical record of physical activity, it is too easy to postpone today’s workout until tomorrow.
September 16, 2017. Physical Activity that is beneficial must include Overload, Progression, and Specificity. The PCFSN, writing in “Chapter 2: Physical activity has many health benefits,” says, “Overload is the physical stress placed on the body when physical activity is greater in amount or intensity than usual. The body’s structures and functions respond and adapt to these stresses. For example, aerobic physical activity places a stress on the cardiorespiratory system and muscles, requiring the lungs to move more air and the heart to pump more blood and deliver it to the working muscles. This increase in demand increases the efficiency and capacity of the lungs, heart, circulatory system, and exercising muscles. In the same way, muscle–strengthening and bone-strengthening activities overload muscles and bones, making them stronger. Progression is closely tied to overload. Once a person reaches a certain fitness level, he or she progresses to higher levels of physical activity by continued overload and adaptation. Small, progressive changes in overload help the body adapt to the additional stresses while minimizing the risk of injury. Specificity means that the benefits of physical activity are specific to the body systems that are doing the work. For example, aerobic physical activity largely benefits the body’s cardiovascular system.” You must do more, in small increases, to the body parts that you want to improve.
September 15, 2017. No group is in better condition than the Navy SEALs. Rodale Press says, “If you’re the kind of guy who makes excuses and quits when the going gets tough, 8 Weeks to SEALFIT will crush you. It’s tough. It’s brutal. It’s not for the faint of heart. But if you’re man enough, you will experience the most incredible breakthroughs in mental toughness … raw physical power … and the kind of ripped, deeply defined physique that will make most men turn green with envy!” Fifty years later, I’m still green with envy. At Fort Benning’s Jump School, January 1968, two SEALs got on either side of me towards the end of the long run, and verbally encouraged me to persevere. The SEALs were just cruising along, while I was dying. About 8-months later, I did graduate to SF.
September 14, 2017. Exercise is science if a player wants to be extremely fit. Ebenezer Samuel, writing in “Inside Florida State’s Quest for Superior Football Fitness,” says, “[Football players] spend just 2 to 4 percent of a game at or near max velocity. Strength coach Vic Viloria [Florida State football] uses GPS tracking and other technology to tweak his fitness playbook. Viloria’s training program emphasizes three classic exercises: the squat, the clean, and the bench press.” Modern GPS devices such as Garmin watches can track the metrics that an athlete needs to meet or exceed.
September 13, 2017. You can make a fitness difference in two weeks. Michelle Ward Trainor, writing in “Diet and fitness expert Louise Parker shares her top tips for jump-starting your weight loss in 2 weeks,” says, “People want to feel better in a couple weeks. The good news is that you can make a difference in that time. You’ve got to put your full energy into it. You’ve got to go for it. Cut out all the junk food and hidden sugars. Get your mindset on the good, healthy foods that you like to eat. Aim to work out every day you possibly can.” The important tip for 2-week success is to go for it.
September 12, 2017. Extreme exercise works for famous actors in Hollywood. Lou Schuler, writing in “How Matt Damon got in the best shape of his life at age 45,” says, “They [Matt Damon and his trainer Jason Walsh] trained for four hours a day, two in the morning and two in the afternoon. They did conditioning work on Versa Climber machines — twelve 100-foot climbs, with a minute of rest in between. [They] got to the point where they were doing 100 pull-ups two or three times a week. [Matt] was doing 30-some pull-ups per set.” This is fantastic training if one can survive it. Matt indeed looks good in the buff.
September 11, 2017. Bobby Maximus’ observation is fit soldiers put in 130 quality hours of training. Bobby Maximus, writing in a 9/10/17 email “The 130-Hour Training Plan for Ultimate Fitness,” says, “For the majority of people, it takes roughly 130 quality hours to get fit. It’s the equivalent of training hard an hour a day, 5 days a week, for 6 months. Your hours can’t be half-ass hours, either. You need to spend them doing genuinely hard work. Each hour should be uncomfortable. That’s the requirement for real change. If you’re able to log those 130 hard hours while paying attention to your behavior outside the gym, with good nutrition and recovery practices, you’ll be successful. This is, of course, just an observation made while running one of the best gyms in the world, where some of the fittest people on the planet train — guys ranging from pro basketball and football players to movie stars, elite Special Forces soldiers, and people just like you. Some people have made equally radical transformations in just 12 weeks; but the 130-hour rule still stands. To accumulate 130 hours in 12 weeks, you’d have to train twice a day, an hour each time, Monday through Friday, plus a 1-hour session each Saturday. It’s a lot.” In the 1960s, my 7th Special Forces unit did not train like this, but our SEAL friends would do extreme calisthenics for 30 minutes per day in Puerto Rico’s blistering sunshine. Guess whether SF or SEALs were more fit?
September 10, 2017. Extreme weight loss can make you physically ill and give you permanent psychological depression. Maureen Callahan, writing in “Biggest Loser drugged us so we would lose weight,” says, “Participants [were] separated from family and friends, contact completely cut off. Producers installed contestants in a former psychiatric hospital and put 12 obese contestants in one bedroom in the LA heat, with no air conditioning. It was hot and the smell was horrible. The contestants were forced to shower together with no curtains or barriers of any kind. There were also no working toilets. Daily food intake consisted of seven asparagus sticks and 3 ounces of turkey.” A better approach is to make lifestyle changes in diet and cardio activity.
September 9, 2017. You can collect hundreds of steps on your fitness watch by folding your laundry and walking the piles to their shelves, but true exercise will be at a brisk 3 – 4 MPH treadmill pace depending on your current fitness. The PCFSN, writing in “Chapter 2: Physical activity has many health benefits,” says, “Exercise is a form of physical activity that is planned, structured, repetitive, and performed with the goal of improving health or fitness. So, although all exercise is physical activity, not all physical activity is exercise. In this kind of physical activity (also called an endurance activity or cardio activity), the body’s large muscles move in a rhythmic manner for a sustained period of time. Brisk walking, running, bicycling, jumping rope, and swimming are all examples.”
September 8, 2017. More exercise and less food is enough for your weight loss and your wallet. In contrast, Rodale Press offers its $25 MetaShred book, saying, “It’s scientifically designed to help you burn fat at the fastest possible rate for your body while maintaining every ounce of your hard-earned muscle. We even tested it on real people.” A scientifically designed diet should always test its concept on real people. More exercise and less food has been tested on America’s Greatest Loser.
September 7, 2017. High activity is more than 45 minutes of physical activity per day, perhaps a daily 2.5 mile walk. The PCFSN, writing in “Chapter 1: Introducing the 2008 Physical Activity Guidelines for Americans,” says, “The Advisory Committee report provides the basis for dividing the amount of aerobic physical activity an adult gets every week into four categories: inactive, low, medium, and high. This classification is useful because these categories provide a rule of thumb of how total amount of physical activity is related to health benefits. Low amounts of activity provide some benefits; medium amounts provide substantial benefits; and high amounts provide even greater benefits.”
September 6, 2017. To lose weight, you must fully commit to diet and exercise. Wendy Bumgardner, writing in “10 tips for weight loss success,” says, “While I’ve read many tips for eliminating calories here and there and adding a little more exercise, I have never been able to lose weight that way. I have to make a full commitment to a low-calorie diet and increased exercise and stick with it.”
September 5, 2017. The financial goal of a fitness business is profit. Lindsay Vastola, writing in “10 money leaks to avoid in your fitness business,” says, “Try running the 30/30/30 guideline against each of your services: 30% should cover payroll, 30% should cover overhead costs, 30% should cover profit, and 10% should be left for room in each category. If you’re falling short in any of these categories, you may be paying out too much in expenses and/or payroll or need to adjust your pricing.”
September 4, 2017. Go outside for best health. Jim Huff (vice president of marketing for the Boys Scouts of America, Yucca Council), writing in “Program helping disconnected kids connect with the outdoors,” says, “When young people go outdoors something amazing happens…they become healthier and develop new skills and friendships that they might not have had before.”
September 3, 2017. Eat unprocessed foods to avoid Alzheimer’s. Lindsay Champion, writing in “Everything you need to know about the diet that could decrease your risk for Alzheimer’s,” says, “the MIND Diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) features ten food groups that are especially brain healthy: green leafy vegetables, other vegetables, berries, nuts, beans, whole grains, fish, poultry, olive oil and, wine. There’s nothing 100 percent off-limits, but while following the MIND Diet, most folks pretty much avoid red meat, butter and margarine, cheese, fried food, fast food, pastries and sweets. The MIND Diet limits red meat to once a week.”
September 2, 2017. Walk briskly, be a normal weight (BMI=20 to 25), and live long. Linzette Burrelli, writing in “How fast you walk predicts heart disease death,” says “Middle-age adults who were slow walkers were about twice as likely to die from heart disease compared to fast walkers during the study period. Those with a low body mass index (BMI) faced the highest risk.” The underlying study did not measure a verifiable R=D/T for the subjects’ speed, rather used the subjects’ self-assessed categories of slow, steady, and brisk. For BMI, the study excluded all normal people, using only fat and obese heart-unhealthy subjects. That is, the study did not measure walking speed and it did not use low BMI subjects!
September 1, 2017. Don’t take a 9-month exercise break and expect the same fitness as someone who has exercised intensely for the last 3 months. Alexandra Sifferlin, writing in “Why getting back in shape is so hard,” says, “After [3 months of exercise], the people in the study took nine months off. The cells in [participants’] muscles expressed over 3,000 genes in different ways after a person exercised. However, after fitness hiatuses, the scientists couldn’t detect any exercised-related genetic changes. Most effects are lost by a month or two of no training.”
August 31, 2017. Get up and run. Age doesn’t matter. Meghan Holohan, writing in “79-year-old man finishes 100 marathons in a decade,” says, Roger MacMillan, age 79, just ran the 2017 Edmonton Marathon to complete his 100th marathon in a decade. His time was 5 hours 43 minutes. For practice, he walks daily, runs 6 miles twice per week, and competes in about one marathon per month.
August 30, 2017. Go slowly for your first few exercise sets, then expect your happy hormones to flow. Kristin Canning, writing in “What exercise actually does to your body,” says, “[Bullet No. 5] Happy hormones flow—At the start of a tough workout, you get a spike in adrenaline. Next, endorphins help cut muscle pain and improve mood.” That seems correct, but what I get initially is stiffness. It takes me two or three sets of push-ups before I can do them fluidly. I can’t run well without first walking for several minutes at 3.5 MPH or better. You might be the same.
August 29, 2017. Exercise for 25 minutes per day at something you enjoy. Holly Van Hare, writing in “Walking might be healthier than high-intensity training,” says, “Similar health benefits (measured by disease prevention and longevity) result from any amount of exercise that exceeds 150 minutes of low-intensity activity each week. If you’re exercising for the health of it, stick with the only principle that’s bound to hold up for the long term: Any kind of movement you look forward to doing is the kind you should do.”
August 28, 2017. Remove the unhealthy dressing and fat from your restaurant meals. A major Atlanta restaurant (Chick-Fil-A) stopped offering its chicken salad today. If you buy “dressed” salads from other restaurants, you can make the salad healthier by removing its dressing. Put the salad in a glass of water, swish, and pour off the creamy water. You will be left with a healthy salad, ready to eat. You can do the same trick with chopped steak, but then you need a handful of napkins to soak up the greasy water.
August 27, 2017. Avoid supplements, preservatives (sugar, salt), and processed foods. The late Rich Piana, speaking in “Rich Piana Dead: 5 Fast Facts You Need to Know,” said, “If you have the choice to stay natural …, stay natural. …[To do otherwise], you’re only hurting your body, you’re hurting yourself.”
Old Man's Daily Exercise 