no-iron-fitness

Are Your Vitamin Supplements Toxic?

  Vitamin supplements are a great idea for the simple fact that we can no longer get all of the nutrients we need simply from eating the correct foods. Now I know some of you are saying, "Hold on a minute Ken, I eat my fruits and vegetables so I'm fine." 

But consider this: It's possible to eat an orange that looks and tastes like an orange but has next to no vitamin C in it. How is this possible? Well, most of our fruits and vegetable are picked before they're ripe so that they survive the long commute to the market. On top of that, over-farming, the use of toxic fertilizers, and poor crop rotation have all left our soil nutrient deficient. And if the soil is no good how is what we grow in that same soil going to be any good?

Did you know that spinach loses 60 % of it's folic acid in three days of being picked, or that the apples you see in your supermarket are, on average, 10 months old?  I can go on and on about how deficient  our food is but the point is that vitamin supplementation has never been more important.

Just Because it`s a Vitamin..,

Just because it`s a vitamin doesn`t mean it`s going to do you any good however, and in some cases it might do you some harm. Most of the vitamin supplements on the market are synthetic--meaning that the nutrients aren`t taken from whole, `real` foods, instead, they`re  made from petroleum based chemicals.

Synthetic vitamins don`t have the natural co-factors and synergist molecules found in real food.  Apart from that, the molecules are differently shaped, kind of like your left and right arm.  They're similar but still very different. The shape of the molecule is what tells your body what to do with it. For example, synthetic beta-carotene is a 100% left handed molecule while natural beta-carotene is mostly right handed. The mis-shapen synthetic molecule has been proven to be unhelpful and can create more problems than it prevents.

All of this is to say that when choosing a vitamin supplement it's important to choose a natural product that comes from whole foods.  It pays to stay away from the cheaper brands because you`re wasting your money and possibly doing more harm than good. 

Follow this link to my website for more on vitamin supplements and other health related topics.

 

 

 

 

 

George St.Pierre vs Jake Sheilds UFC129

George St.Pierre versus Jake Shields this Saturday at UFC129 is one of the rare sporting events that I'll plan my day around. I've even got the menu planned. Home-made ribs, chicken wings and my wife's home maid coleslaw. The reason I'm so excited about this event is because we get to see both St.Pierre and Jose Aldo on the same card defending their titles.

One of the most impressive things about St.Pierre is his open-mindedness when it comes to his conditioning. He's always willing to try something unexpected and actually seeks out new ways to condition his body. For example, he realized that gymnasts are, pound for pound, some of best and the strongest athletes you can find. So what does he do? He starts doing gymnastics to build more strength of course.

 

Jose Aldo is a little more traditional when compared to St.Pierre, at least when it comes to strength and conditioning. I don't think he's doing gymnastics and his way of fighting is a different in the sense that he's much more recognizably aggressive than St.Pierre is.

As for UFC129 I think George St.Pierre is probably going to have a tougher time at retaining his belt than Aldo is. I think Jake Sheilds' skill set in wrestling and his ground game could pose some problems. As for Aldo his opponent is primarily a striker and Aldo loves to stand, so look for some serious fireworks there.

 

 

 

It's Ok to Dial It Down

Continuing physical fitness into your forties and beyond requires a little more monitoring than when you were in your twenties and mid-thirties.  Don't get me wrong; there are many athletes that remain competitive well into their forties, like Randy Couture and Bernard Hopkins, but the operative word here is athlete.

But even they will tell you that their training has changed; it could be from taking more time off between training sessions to cutting down on the sparring rounds.  Now, if these guys have to restructure their training as they get older, it makes sense that a weekend warrior has to do the same.

Unfortunately, all to often the decision to slow down is made for us by way of a ruptured achilles, a heart that feels like it's pounding out of our chests, or the dreaded back problem.

One of the best ways to ensure that you're working your heart in a safe zone, when working your cardiovascular system, is to purchase a heart monitor and learn how to use it.

Find out what your resting heart rate is. If you have a heart monitor, keep it by your bed and as soon as you wake up in the morning strap it on and take your heart rate for a minute.  Remember: always try to take your heart rate at the same time every day, do this for a several days and take the average, and there's your resting heart rate.

If you don't have a heart monitor, take your pulse for 30 seconds and then multiply by two. When counting your pulse make sure to start from 0,1,2,3...

Find out what your maximum heart rate is for your age, meaning that when you train you really don't want to exceed this number. Finding your maximum heart rate is very easy, it's just 220-your age.

So now you've figured out you resting heart rate(resting HR) and your maximum heart rate(HR max).

Let's say that you have a low fitness level (beginner) and you're 45 years old with a resting heart rate of 80 beats per minute. The intensity(target heart rate) of your training should be between 55-64% of your maximum heart rate.  This is something that a personal trainer will calculate for you, but here's the formula:

Target heart rate= HRmax-restingHR x%+restingHR  

220-45=175 HRmax-resting heart rate of 80=95 x.55+80resting heart rate =132beats per minute.

220-45=175-80=95x.55+80=132 bpm.

So a 45 year old man with resting heart rate of 80 beats per minute with a low fitness level should keep his heart rate while training at around 132 beats per minute for 15-30 minutes.

Now obviously the younger you are, the  higher your physical fitness is and the lower your resting heart rate is, so the higher your target heart rate will be.

Age, level of fitness and heart rate are excellent indicators of how hard to work and for how long.

  Before embarking on any sort of new physical fitness regiment,consult with your doctor and the get the advice of a certified trainer.

Body Weight Exercises

Body weight exercises include some of the the oldest and most effective exercises around, and many of them have been around for decades, if not centuries: Why?  Because they work.  Look at old-time boxers, from Jack Johnson to Sugar Ray Robinson to Rocky Marciano.  Different variations of push- ups, squats and crunches were pretty much the staple of their training.  Of course there was road work (jogging), technical work like bag work, and ring work drills, but body weight exercises were a huge part of their training, and if it was good enough for them, it's good enough for us.

Body weight training means exactly what it sounds like: using your own body to achieve a higher level of physical fitness, and using your own body weight as resistance instead of weights. You don't have to go to a gym to get into shape--and I'm not bashing gyms or health clubs--hell I own one, but if you understand the concepts of body weight training you can train anywhere: at home, work, when the kids are napping.

If you're thinking of joining a gym and have never trained before, these kinds of exercises are a great way to prepare for more advanced training.  Remember--just because you do it on a machine doesn't always mean it's better.

For more information on this subject you can visit www.no-iron-fitness.com

No Physical Fitness And No Hangover

Good food and good booze and of course, no physical fitness go hand and hand this time of year.  If you're like me--who likes to train and stay in shape--this time of year is filled with many temptations, from turkey to pie, not to mention the array of alcoholic beverages. 

I don't believe in over indulging--all things in moderation--but I'm a realist as well and some of my clients have asked for tips on damage control this time of year. I think that like any good fitness regiment, getting your body ready ahead of time for the hell you're about to put it through works much better than after the fact remedies. Here are a couple of things that can help make the day after a little more tolerable:

• Hydrate Yourself- Drink water before you embark on your adventure.  A bad hangover is an indication of how dehydrated you are.  And that headache you have is your brain screaming for some kind of liquid other than what you had the night before. Try to drink 2-3 glasses of water a half an hour before heading out, and if you can, once the party gets rolling try to continue drinking water during the course of the night.

• Eat- Don't party on an empty stomach, you'll pay for it later by puking up the lining. It's the holidays, I'm not here to talk about your deteriorating fitness level and tell what you should be eating.  But if you plan on drinking alcohol, eat something, which shouldn't be a problem: chances are you've got a face full of food right now.

• Drink Clear- Vodka, gin,white rums, pretty much most clear alcohol will make recovery easier.  Why?  Because of its low sugar content.  The sugar is what really screws you up the next morning. Dark rum and coke, unless you're a seasoned drinker, will have your head throbbing. Vodka tonic, vodka cranberry, and gin and tonic are examples of drinks where you can get hammered, make a complete ass of yourself, and remember everything the next morning with a clear head.

• When You Get Home- Drink a glass of water.  This is probably the most important step.  There were times in my youth when I've skipped all of the above but I had the presence of mind to drink water before I passed out and it literally saved me.

• Wake Up to Water-  When you get up, drink a glass of water.

• Don't Drink and Drive- It goes without saying but I gotta say it. Be responsible. The holidays are a time to indulge but it's only fun if nobody gets hurt.
  

These are a few things that I've learned over the years that have worked for me during the holidays and I hope they work for you, if they don't, just hang a do no not disturb sign outside the door and sleep it off.

 

Can Exercise Make You Smarter?

Can physical fitness make you smarter?  Research has shown that the proper kind exercise can stimulate your brain.  

What's the right kind of training?  A recent study published in The Journals of The American College of Sports Medicine took 21 students from the University of Illinois.  They then asked the students to memorize a string of letters and pick them out as the list flashed by them.

The 21 students were divided into 3 groups.  One group sat quietly, the other lifted weights and the last did the treadmill.  All three groups had 30 minutes.  After the 30 minutes the letter flash test was performed again; the study was conducted for several days and the groups were rotated.

The results:  The group on the treadmill scored noticeably higher than the weightlifters and the sitters. The treadmill group continued to score higher even 30 minutes after the workout so it would appear that longer cardio-based training had a real effect on cognitive thinking.

Why did cardio training have so much more impact than weightlifting in terms of the brain activity?

Henriette van Praag from the Laboratory of Neuroscience at the National Institute of Aging believes that "growth factors must be carried from the periphery of the body into the brain to start a molecular cascade there and ÿou need a fairly dramatic change in blood flow", she said.

So there you have it--our stupidity can't be blamed completely on genetics and lack of education, in part in be blamed on your physical fitness so get out and exercise and maybe then you won't have to live in a van down by the river.    

How to Keep Trim During the Winter Months

Gaining weight during the winter is a common problem. Lack of motivation to train plagues many of us that live in cold weather climates--this contributes to weight gain in the cold winter months. Here are a few things you can do to keep your weight down for the next several months:

• First thing in the morning, drink at least 16 ounces of chilled water. Why? Drinking chilled water starts your body working by forcing it to increase body temperature in order to warm the chilled water in your stomach--this also helps to increase your metabolism.
• Eat breakfast. Do this and you'll be more likely to make good choices later on in the day because you won't be making decisions while you're hungry. A morning meal will also boost your metabolism and keep your blood sugar at the proper levels. Think eggs, multi-grain toast, fruit, or a high-fiber cereal to fill you up.
• Increase your fiber intake. The great thing about fiber is that it adds volume to food without adding calories. Cut out the white bread and refined products and replace them with whole grain breads and cereal. Add plenty of fruit, vegetables, nuts, and beans.
• If you're a Leriken member now's the time to kick your training into high gear. The calories you would normally burn during outdoor summer activities will stick to you like stink on a monkey unless you consciously decide to do something about it--so train!

These are a few simple yet effective suggestions that can help to stave off the winter bulge, and the winter blues as well.

Limitations Of Physical Exercise

Becoming physically fit and losing weight should be viewed as a two-pronged approach.  Working out at the local gym or health club with your personal trainer alone won't help you trim your waste line, in fact, you might even gain weight.  Diet plays a huge role in losing weight, and more importantly, in keeping it off.   

Of course exercise helps to burn calories, improve your cardiovascular system and cognitive ability, and helps to prevent some diseases.  In terms of weight lose, I always tell my clients--before we even begin our first private session--that they're going to have to work just as hard on their eating habits as they will their physical training.

One thing we know about the body is the more active you are the more you'll want to eat, so if your eating habits were less than stellar before you started exercising and you don't adjust your diet, chances are you'll be eating more of the same food that got you in this predicament in the first place.

Often after we've trained, and I've noticed this in my own training center, a lot of people crave sweet calories.  Some gyms have an assortment of muffins and most gyms have sports drinks like Gatorade. 

Consider this: Gatorade, in a 20 oz format has 130 calories; if you guzzle the whole bottle it's possible that you've negated all the gains you just made during your workout.  

According to an article in Time magazine, if a 30 year old woman weighing 154 lbs eats a blueberry muffin that has 360 calories she would have to either roller blade fast for 21 minutes,jog at 5 m.p.h for 33 minutes, cycle at an easy pace for 77 minutes, lift weights for 115 minutes, or do gardening work for 66 minutes to burn those calories.

Self control is going to be key.  Often times, and I've been guilty of this myself, after you've had a great training session you feel justified in eating that burger rather than opting for something healthy. These are the times when you'll have to decide how serious you are going to be about losing weight.  I have clients that once they reach their goal that's it, I won't see them again until they feel they have to lose the weight again. I also have clients for whom it becomes a lifestyle, and they train several times a week and have been with us for many years, both in our group classes and private training as well.   

Important note; when it comes to the kinds of foods that are best for helping you lose weight, maintain health, and help you to recover after workout, there's some amazing literature concerning these topics that's easily accessible. I'll touch on some of these topics in future entries.