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No Myth Fitness - December 2006

Real Resolution/Real Revolution

December 30th 2006 11:27
Of course, it's time for the whole New Year's thing. You decide that your life patterns are not taking you where you want to go and determine to "make that change", to quote Michael Jackson. I am going to do my part and help you get a proper start on the fitness resolution you are inevitably going to make.

What you need most is a true revolution based on a true resolution. That is a true mental and emotional break with the past and a strange new set of actions. A quick history lesson. The world revolution is a Latin world based on a Greek concept. It literally means to roll back. The Greeks were deep into the idea of everything revolving around in a pattern that was inevitable and immutable. That reminds me of the New Year's pattern. We get convicted about our inadequacies, make an inadequate resolution to change, act in accordance with this weak commitment and end up back at the same spot in a year. That's not what we are working for.


A real revolution involves a real resolution. Resolution is a Latin word which means to free from some bind and even to return again to one's constituent parts. A resolution is thus an unbinding of all the habits with which we aren't satisfied. You really have to say good-bye to bad habits and that is not pleasant. Without a plan to attached your resolution you are playing some time of emotional game with yourself.

You make New Year's resolutions about the habits you don't like, don't you? They've got to be out the door and its got to be never to return. That's where the Roman concept of revolution comes in. Unlike the Greek determinism which lies behind the term revolution, the Romans defined revolution as "novae res," new things or a new situation. A political revolution to Romans meant change. Not change that reverts to form, although that is a possibility, but change to something different or even strange. (The Latin word "novae" means both new and strange at the same time.) Resolution is thus to abandon the familiar but bad and revolution is to bring on the strange. When you resolve to change, you face the strange and the uncomfortable and you must accept this. You really have to get excited about the strange and uncomfortable.


Fitness? You have to express your will and stop a number of bad habits like couch sitting and eating poison in massive quantities. You have to replace the bad with the strangepending time in the gym and eating healthy. That will not be easy,indeed unpleasant and uncomfortable at first. In fact, you will feel like you are lost in a strange land. Its got to be that way.

Here's my advice. Accept on a volitional level that change will not be a fun riot and get on with it. Start your new life and try not to think for about three weeks. Avoid situations which will bring back the old habits. Focus on the "novae res" that lie ahead and how much fun they will bring. You'll look better, feel better, be healthier, have more self- esteem, and be envied by slugs everywhere. That situation will be "novae et bonae"(good). More soon on the how of fitness resolution and revolution. Your servant, as always.
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Intenser (Insanely Intense) Intensity

December 29th 2006 12:23
Let's go off the deep end with the concept off of intensity. There are some very intense training techniques that can be used by someone who is at least an intermediate trainer to push muscle groups to new limits while confining workouts to the same time frame. If you want to annihilate your body all you need to do is train with a set after set week after week with no real rest. That's not what I mean. I mean little techniques that can pack maximum stimulation into fewer sets and spur growth without going over the boundary to over training.

What is the most intense way to train? To me it is to pick out a body part and select 3 or 4 exercises for it. Then proceed through these four movements in a row with only enough rest to move and reposition. This is generally called a giant set and it is ugly. You will have to pare back your weights for these movements and you will feel a combination of pain and fatigue which does not occur in less intense work. I would never do this unless I had a couple of years in the gym under my belt. Its overkill for the more casual lifter.

You can use another technique as an irregular stimulant for you muscles. I call it "running the rack." It works with dumbbells on a rack or a rack of preset barbells and, of course, machines with a pin-activated stack of weights. Its easy to comprehend. Start where you normally start and do as many reps as you can. Put that weight back and go to the next lighter weight and use it until you cannot do any more. On and on. Do it once. If you have other exercises for that body part I wouldn't try to do the same thing with them- one rack run at a time. If you do this every workout you will flame out. Throw it in as a change of pace and a reminder of how far you can go in adaptation.

I use rack running when I am on a 3 week period of reduced load after 3 weeks of more difficult work. I enter the gym and take a body part and run the rack on it until my repetitions total 40,50,60. That is it for that muscle and I go do the same thing to another body part. This is telling the body that we are still seriously training,but does not come close to taxing the system like the 3 earlier weeks. The body gets the message and keeps the earlier level of compensation, but the system is not strained and I am ready and stronger when the next three weeks comes around. That's one you can try.Three hard, harder, hardest weeks followed by running the rack for three weeks to very high repetitions. Your servant, as always.
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Applied Intensity

December 28th 2006 12:36
If you were with me yesterday you know that intensity is the key. Let's say you accept my premise that fitness is based on intensity. How do you go about applying intensity to your personal fitness goals? Today, then, a discussion of intensity in the gym.

If you are a runner, intensity means running faster. The cyclist knows that intensity is bigger gears and higher rpms. The ultimate of intensity for these two sports is thus as fast as you can for as long as you can. What is the analog for weight training? Its less time between sets, more weight in each set, and more repetitions in each set: as much as you can as fast as you can. You may be asking: "Is that all?" That's it. Yes, it is really tough to do this. And yes, this combination is more than 95% of all weight trainers are willing to take on.

How do you apply this intensity? First, you must limit your gym time. You must accomplish a workout in less time rather than more and this must be your controlling principal. Second, you must constantly be fiddling with repetitions and poundage. You must never fall into a rep and poundage pattern from which you do not emerge for weeks at a time. Third, you must give your body a chance to get with the program before you push it over the limit and lose time to fatigue and injury.

One set a minute will fulfill the first requirement. That is fast, if you factor in moving and putting your weights away when you are done. You cannot apply this principal by doing five sets of the very same curls in two minutes. You will have to use a body part split routine in which only two or three body parts are worked at a time. You will be able to work fast and efficiently if you work two body parts at a time only if those parts are not much involved in each other's work- calves and back or chest, shoulders and quadriceps, chest and hamstrings. Take one of these pairs and do a set for one part and immediately do a set of the other and then back to the first again. 15 minutes and about 12 sets later you'll get the idea. The magazine publisher Joe Weider gave this technique the name "super sets," I prefer the less hyperbolic "double sets."

I recommend that you apply my second requirement-repetitions and weight-by using varying repetitions schemes. On the first day do 15 reps, the next time you train that body part do 10, and 6 on the third. This will require that you choose weights that are compatible with your rep scheme. You will thus be alternating between very heavy weights and light weights. Try this and in a few weeks you will see that the higher reps actually increase the amount of weight you can use on heavy days and heavy days help you increase the number of repetitions on light days. Always seek to increase the weight, but don't break the rep scheme.

Finally, intensity cannot be sustained. The successful are able to balance very intense work with intense rest. You have to back off your workouts even though you are only at it for 15-30 minutes at a time. Days off are vital. Fast, intense and out. Your servant, as always.
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Only Five Minutes

December 27th 2006 11:35
I just love reading or seeing fitness ads that proclaim that you can get fit in just 15,10,or even 5 minutes a day. I have a notion that their intent is different than mine, but these advertisers are on to something. The word for a fast,but effective, workout intensity. If you can get the hang of intensity you will be able to get a lot of good out of a 15 minute workout. If you don't, you will be wasting the little bit of time you are investing.

The product salesmen are on to this as well: Say to someone that they are going to have to spend an hour a day on your product and you will not make a sale. If you are out of shape and you envision an hour of exertion every day you will never-not ever-get into shape again. Similarly, if you think you can lollygag around for 15 minutes and get any result that you wish, you are off the track as well


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Weak Leading the Strong?

December 26th 2006 11:14
My most recent trip to the gym reminded me of an important principal of weight training lost on many who use weights to enhance fitness. I finished a set of squats and noticed that my lower back was starting to stiffen up.There was some pain,but I soon admitted to myself that the stiffness in my back could easily begin to hinder my ability to work as hard as I would like on subsequent sets. My stiff back was going to be the limit of my leg workout. The principal is that when various muscle groups cooperate on an exercise the weakest limits of intensity for the strongest. This is something to be avoided.
Let's say that you want to do shoulder shrugs to strengthen your trapezius, back,and hip muscles(and give you a chance of standing straight to walk down the street on your 85th birthday). When you grasp the barbell or dumbbells and begin to shrug it may become apparent to you that your grip is going to give out long before your shoulders are too tired to give up their part in the movement. That is the weakest setting the limits for the stronger.
If you watch carefully you will see men using straps to wrap around the bar when doing barbell shrugs. This is an admission that their grip will limit their performance. The straps replace the failing grip and allow continued repetitions. There are many ways to allow your weaker muscles to limit your stronger in the gym. What to do


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My Gift to the Genuinely Hard Working

December 22nd 2006 11:02
The gym is populated by various types. There are those who pass through their "weight lifting" phase never to be seen again. There are the cardio masses who are never going to get what they are looking for until they combine cardio with weights. There is the arm-chest crowd who labor on those two body parts and look really large up there(and like preteen girls below the waist). There are those who train regularly and never really think about how to do it better. There are those who are really athletic and look great with only the most crudely designed workouts. Finally, there are those who are dedicated and work very hard and retard the progress they crave for that very reason. This one's for you, the dedicated and hard working.
It is simply a fact that the body has a pattern of adaptation that cannot be altered. The mechanism of adaptation is repetitive exposure to a stimulus and the opportunity to adapt before another exposure. That is why we train repeatedly using the same movements for extended periods. If the stimuli are repeated in a regular pattern for several days the body will begin to make adjustments to meet what it perceives as a part of its future activities. Walk in the gym once a week and work hard and you are doing very little to alter your body long term. Be there hitting the same body parts five days a week and you will be smaller and weaker.
In reality a couple of hard workouts in a period of 5 or 6 days elicits a growth response from the body. As surely as it ramps up to meet the challenge of a new but apparently regular routine,however, the body will recognize workouts of monotonous simularity and scale back the pace of its adaptations. Thus if the body is stressed more a second week than in the first the body will escalate a second time its adaptive response. The same will be true a third week


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My Fitness Myth Buster Trust

December 21st 2006 11:23
One of the most underrated and quirky of America's literary figures was the success writer Napoleon Hill. Hill spent his life researching how one might start from scratch and ultimately achieve success. He produced the little gem Think and Grow Rich in 1960 and I remember hearing his squeaky voice read from it in the 1980s when recorded success programs first got my attention. I bought a copy at a K-Mart for all of $2.25 around 1983. The little tome has turned out to be one whose message(s) return to my mind often.
To me Hill's signal idea has to do with the how of success. Anyone can conceive desires for something. If you conceive a goal,however, the odds are that you cannot immediately and effortlessly grasp the process you will use to achieve it. Hill's solution was to assemble what he called your Master Mind Trust. This is a group of experts whose sum total of knowledge about your pursuit gives you know- how on every aspect of it. You will want to confer with them at every step of your endeavor and they will guide you toward the objective with a precision you could not,of course,manifest on your own.
Hill's Master Mind Trust is a vivid representation of what we all must do if we wish to accomplish anything new. We must weed our way through the mountains of information sources available on the subject- sometimes genuine and sometimes bogus(in most cases a little of both) in order to find what will work for us. We must find sources we determine to be reliable and consult them. We don't have to know them personally, of course. We just have to have them available in some form-book, magazine, tape, dvd


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Where are the Clients' Muscles?

December 20th 2006 11:06
As the season(and the eating) reaches its culmination you are probably promising yourself that this is last of your out of shape days and that you will undertake to get into shape by whatever means necessary. So, if you are really serious, you may be thinking that you need help. That leads to the question of whether you need a personal trainer. Today a few comments on personal trainers.
I was a personal trainer for a while. I was somewhat unorthodox in my approach,however. When I was approached by a would-be client I sized them up on the spot. If there was the slightest doubt that they were really fooling themselves into thinking that I possessed the keys to the fitness kingdom and could with the touch of my hand anoint them with fitness at little or no sacrifice on their part, I would make a deal with them: if I saw them in the gym for two weeks on a regular basis trying to workout as best they could, I would then agree to train them. Thus, If you are looking for a miracle worker, forget it.
I still advocate a couple of weeks of training on your own,even if you think you are realistic about the fitness process. A trainer can offer a spur to your discipline. If you pay for an appointment to train, you will show up. In that sense a trainer could be of service to you. He cannot on the other hand really motivate you to make new appointments if you are not really committed to fitness. If you work for a while and getting in shape isn't another ill-fated resolution you can then contact a trainer with the assurance that you are really going to stick with it


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Be Like the Pros

December 19th 2006 11:04
Some desultory sports viewing this weekend yielded interesting insights into fitness and my approach to it. On Saturday night a discussion on a hockey broadcast centered on the resurgence of once NHL Most Valuable Player
Martin St. Louis of the Tampa Bay Lightning. St. Louis seemed to struggle a little last season after leading his team to the Stanley Cup the previous season. According to the announcers a troubled St. Louis reacted by hiring a personal trainer to work with him in the off season. What he and the trainer decided was that St. Louis would not do additional cardio and instead would concentrate on weight training. Yet, the audience was assured that St. Louis was leaner now than ever, including, I presume , those seasons when he had concentrated more on the aerobic preparation. How had he done it? Diet. The result of more intense weight training and increased attention to diet was that St. Louis was now stronger and had more successful thereby on the ice.
What is to be leaned from this? We can assume that a a hockey player St. Louis was in a high state of aerobic fitness. However, by deemphasizing this aspect of his training he was able to improve performance. This is a definitive example of what happens to normal mortals when they rely on heavy aerobics to lose weight. At some point the body cannot do any more to compensate for poor diet and begins to shut down. They suffer from lower capacities and the body refuses to lose any more.By lifting weights and attention to diet St. Louis has decreased his body fat enhancing his aerobic capacity and at the same time increased the strength, helping other aspects of hockey. Want to get in better shape with vigor at the same time? Do what this hockey player did. More diet and weights and be careful about too much aerobic work


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You're So Vain

December 18th 2006 11:30
I have always thought that for most of the people who work out the chief motive, admitted or not, is that they wish to look more attractive. There is a lot of talk about other motives,but I am convinced that how they think they will look when they are in shape is the primary reason we see them lifting, cycling, and walking. This consideration lies at the root of all of the diet books which dot the best seller lists and all the infomercials where miracle machines make their outrageous claims. The fact that these diet books and Rube Goldberg contraptions are ever in the public eye demonstrates that will to be more attractive never recedes from the consciousness. I don't think this is a bad thing,however.
There is, I suggest, a kind of equation that links vanity to fitness and fitness to health. Somewhere between low self-esteem and arrogant conviction of one's own gorgeousness is pride in one's appearance. I say anyone who doesn't have much of that is probably not very concerned about personal health issues. The more obsessed we become with pride in our appearance the more likely we are to live salutary lives without the habits that sabotage our fitness.
As far as I am concerned,therefore,taking up fitness activities out of simple vanity is not so bad. We know that the activities that burn fat and shape the body are activities which promote health right along with beauty. We know that the fitness lifestyle promotes a youthful look and that extending youth is vital for successful aging. We are all familiar with the ascetic eating habits of the beautiful people of Hollywood and the fashion industry. Maybe they go a little too far in their pursuit of thin, but many of us would benefit from a little more obsession with how we look, if it means a diet that doesn't make us fat. We do, after all, know that obesity and morbidity are related


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The Secret of Firm Thighs Revealed

December 15th 2006 12:03
I was laughing the other day as I glanced at a women's fitness magazine with a headline about a quick firm up for your thighs. I can give you a surefire firm up for you thighs. Its called the squat.
The squat is the most ballyhooed but least tried of all exercises.In the 90s the muscle mags started to repeat research which seemed to prove that a male following a program of systematic squatting and no other weight training actually sported arms and chests which measured larger at the end of the study. This didn't come as a surprise to me,because I had long believed that leg training is the elixir for overall fitness. You cannot add a regimen of squatting to your program and not get results.
I think that squats send the body a sobering message. They are an intense shock on several systems of the body at once. The large muscles in the legs and buttocks cannot but be stimulated by even one legitimate set of squats. The intense stress on these large muscle groups inevitably leads to stress on the heart and lungs. The skeletal system cannot ignore the pressure a weight placed on the shoulders; the motor response system has to adapt to the vital task of balancing the body as it descends toward the floor. If squats are done in a repeated manner with adequate recuperation the body will undertake to adapt by adding tissue and bone, opening new neural pathways for balance, and increasing the capacity of the heart and lungs. These changes will take place practically everywhere, since squatting involves so many parts of the body


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Stupid Training Tricks

December 14th 2006 11:38
Since your body does not have its own brain, it can be expected to do whatever stupidly designed training program you undertake. It will not,however,respond in any but its own manner. If you train too little it will adapt more slowly than you like. If you work too hard, it will break or shut down. Additionally, it will allow you to vastly overwork its smaller muscle groups without an adverse overall effects, but it will not allow these over trained muscles to grow as much as you might desire. If you refuse to ask the larger muscles groups to do a sufficient amount of work you will never reach the levels of fitness that promote, for instance, general health.
Here are some stupid approaches to training with weights which I have seen and what I think is the body's response to such methods:
1. Forget about your legs altogether and just train arms and chest. Your selected muscles will grow much faster and bigger than you think. These groups do not tax the body's overall energy system and you will have a large reservoir of energy with which to attack these muscles. However, if you are not otherwise slim and fat free, this approach will never take an ounce of fat off of you. You will not have bigger lungs or heart under that big chest


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I Pursue the Holy Grail of Fitness

December 13th 2006 11:31
If there is a holy grail in the world of fitness it is in my opinion the quest to add muscle and to simultaneously lose fat. If you read my last post I maintained that the pace of weight training can be manipulated to orient resistance training toward aerobic as well as muscular stress. The flaw in such a proposal would seem to be in regard to muscle growth. It is generally acknowledged that faster movements over longer periods force the body to adapt in ways that militate against bigger muscles. The runner is the extreme example of this process. His/her body, when faced with repeated and long series of movements, begins to catabolize muscle tissue to ease the burden for the future, should similar demands continue to be made.
When you diet and add to it a regimen of running or some proxy you are probably happy after a few weeks that you have lost weight. After a few more weeks you discover that you are weaker and more fatigued than you think you should be. This process of jettisoning muscle tissue when under aerobic pressure is the reason.
Thus many take an all or nothing approach to the problem. Muscle heads are afraid of aerobics during a building phase of their programs and endurance athletes tend to train with weight routines which emphasize high repetitions to avoid creating heavier muscles. I think for the average person who wants both aerobic fitness and bigger muscles the solution is to be found in what order muscle groups are trained. Any but beginner weight trainers and certainly anyone who is serious eventually encounters the need to train more intensely than can be sustained in one workout. If you follow my advice to limit workouts to 30 minutes the whole body certainly cannot be worked sufficiently. To properly divide the body's parts into groups for these "split" workouts is a consideration more important than it may appear


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Aerobic Weight Training

December 12th 2006 11:43
I maintain that weight training is the best method by which to establish and maintain overall fitness,as well as self-esteem and sense of achievement. I further maintain that weight training is most effective when it is done in quick and intense bursts of 30 minutes and that more shorter sessions are better than fewer longer sessions. I advocate training every body part and that includes legs (front and back). I also have written that the selection of exercises should be a progression starting from machines(for beginners),advancing over time through barbells to dumbbells to the body through space.
This all means that over time and with increased fitness everyone should be moving toward more numerous short workouts and these populated more and more by the more demanding exercises for each body part. Obviously, one of such workouts cannot target the entire body. In fact,anyone who seriously trains for a period of time and reaches higher levels of fitness comes to understand that the body's adaptive power makes static workout patterns less and less effective. There must be change and it must come attached to increased difficulty. How can this be accomplished?
This question elicits one of the most heinous myths about weight training: that it is not aerobic. It is true that the act of lifting a heavy weight is so short and intense as to trigger the body's anaerobic system to accomplish the task. In that narrow definition weight training is not categorically the same kind of exercise as, say, running. I am using the less technical connotation of aerobic to mean that which increases both heart rate and respiration significantly


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My Dog Auggie: Tibi Gratias Ago

December 10th 2006 14:14
My dog Auggie turns 8 today. I found him in the animal shelter 7 years ago. He's been hangin' out with me ever since. He's a Collie-Basset Hound and the best of my friends. He plans to celebrate with walks, a car ride, a chew bone, and a good nap or four.
Auggie

Auggie's also one of my fitness advisers. In fact, since he and I have both aging a little lately he's been especially valuable. He and I have been the same age for the last few months, but he has decided to forge ahead and leave me behind. I've told him that I will be along and not to worry.
Auggie's shown me some really good stuff about aging and fitness. When he was youngster he was a terror. He chewed up everything he could get his mouth on. It was easy for him and he knew no bounds. Books, tv remotes, furniture, 100s of chew bones. He's still a chewer, but he is more selective. When his younger associates, Lou and Deniro, are grabbing for whatever chew items are on the menu, he hangs back and paces his chewing. Still chews, but in a more methodical fashion. Kinda like me. I used to workout twice a day- morning and afternoon, but I just try to keep at training now. Maybe the rabid part has got to pass away


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Rant Time:Cell Phonies and Easy Riders

December 9th 2006 12:02
Today more comic book characters I see at the gym and why you don't want to be like them.
My current favorite joke of a trainer is Cell Phoney. The cell phoney can be spotted several places in the gym. He likes to hang out on the machines with seats. That way he can make a couple of calls between sets. The problem is that, unless he has rented the machine, he is monoYour text goes herepolizing it when others could be using it. The basic principal of gym etiquette is: "if you are not using it, get off it". Someone might want to use it while you are resting. The way I like to work is that I move from thing to thing constantly. I can come in and use a machine and be gone while someone else is resting. Of course, I can't, if someone has mistaken the machine for a phone booth. I don't care one little bit whether this self-absorbed person on the phone ever makes one gain of any kind; I do care that this rude, unparented cartoon character never learned to share.
Another cell phoney can be seen doing dumbbell curls with one hand and chating to someone with the other. This is probably someone who thinks that the way to train is to do thousands of five pound curls because if you train heavy and then stop all your muscles will turn to fat. I'll tell you the truth. This goomer is wasting his time and ought to devote himself entirely to cell phoning and get out of the way in the gym. Working hard is a basic pillar of fitness and you cannot be working hard if your mind is not engaged


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Santa Fitness Dares You

December 8th 2006 11:42
The pattern is playing out again, as it always does. The holidays are here and among other delights there is lots of eating and that eating is not conducive to your fitness (or your health for that matter). So it is safe to say that by January 2, you will be amidst the masses who invade the local gym with their new year's resolution to get in shape held tentatively in the plans for the new year.
I have always hated to see the new year come at the gym. It is swamped with people and the equipment are crowded. Sometimes I have stood back and longed for the first warmish day of spring and the wide open spaces which will surely be the lifting area. Yeah, I'm saying what you think I am saying. Most people's foray into fitness will last until the pleasures of spring beckon.
I think you should do it differently this year. I think you should get that membership now. I think you should get that personal trainer before Christmas, even schedule a session on Christmas eve.(Its a great time to train and lament with the other hard core types the coming monsoon of newbies.) Get in there and go. Sit down at the Christmas feast, but do it a little gingerly, because you are a little sore from your new regimen. Beat the rush! Give yourself the best thing you can receive for Christmas- a plan to improve your fitness, health, and self-esteem


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A Diet That Makes Sense?

December 7th 2006 11:46
If you have ever looked into it even superficially you know that dieting is the home of every kind of charlatan, pseudo-scientist, and hustler who cares to make a buck off the unsuspecting. What does seem indisputable is that there is a genuine market for diet wisdom, which never seems to wane. Its really no wonder that the void of reliable knowledge is a siren's song for anyone who wants to score big money. What's also clear is that the need for solutions in the realm of overweight is real and that the health and self-esteem of millions would be improved were the truth to filter through to them.
Its stands to reason, then, that you can see diet claims like," Eat all you want and still lose pounds," and "no starving yourself" and "You won't be giving up the food you love." It takes a really centered person or a really slim and disinterested one to be immune to such claims. If you are fat and know it, you are likely more than interested in hearing anyone who promises a diet panacea. There are a lot of claims, but little truth.
The truth is out there though. I found it in a little book called Natural Hormonal Enhancement, by Rob Faigin. I wasn't looking for a diet book when I saw this title in an obscure bodybuilding newsletter. I was an aging weight trainer and wanted to see if Faigin might help me with some natural ways to boost the testosterone in my system. His book wasn't about that at all. It turned out that the hormone referred to in the title was insulin. Insulin, I soon found out, is the key to fat or thin


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"Oh, That Is Really Hard!"

December 6th 2006 10:55
A few days ago I was unobtrusively walking from the free weight area of the gym, when I passed a virtual Damascus road moment of gym enlightenment. A newby was climbing down from the weight stack assisted dipping bars. In a moment of exhaustion she summarized the dipping experience with "Oh, that is really hard!"
Yep, it is really hard to do dips-to lower and raise your body between two parallel bars high enough off the ground to prevent your feet from touching the floor at the bottom of the movement. The beginner had discovered via this unpleasant encounter with dips,nevertheless, an extremely useful piece of information about how to train your body and shape into something more to your liking.
If you have been following my posts you know that I believe that weight training does more for you than any exercise regimen.You also know that I advocate short workouts with maximum effort for no more than 30 minutes and that I don't try to fool you into thinking that weight loss can be achieved (without unwanted consequences) by any other means than diet. Most importantly, I preach the gospel of adaptation- that you should be systematically asking your body to do more and more and giving it the time to adapt to this increased demand.If you accede to the truthfulness of what I am encouraging,however, you are still far from knowing how to organize your workouts


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No Can Do

December 5th 2006 10:48
The developed world is probably full of people who want to be fit and look good etc. Very few are in that condition. The reason is simple: They have not made a commitment to it. But making a commitment is not as easy as saying,"I am going to get into shape." A commitment can only be be judged by actions. The fact is that a commitment to fitness is much like committing to be a success in anything. It involves a you and your real priorities.
Twenty years ago I found a little book on the shelves of a bookstore with the humble title The Ultimate Guide to Getting Absolutely Everything You Want by Mike Hernacki. Despite the title's hyperbole the tiny tome turned out to be a gem. Hernacki lays out an idea in a few pages that has redounded in my mind all of these subsequent years. Its advice is as good for getting into shape as it is for anything else at which you might wish to succeed.
Hernacki offers a simple proposition: Decide what it is that you really want and write it on a large sheet of paper. Take two more sheets of paper. At the top of the first write "Things I will do to achieve my goal."At the top of the other write," Things I will not do to achieve my goal


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Dance Marathon or Rush Hour

December 3rd 2006 14:04
Whatever you want out of exercise can be programmed into your body and achieved in the gym. Get bigger and look more shapely? Its there. Get smaller and more shapely? Its there.
What is not available somewhere on the dumbbell rack or on the stepping machine is know-how. If you don't know how to proceed you will not be able to get what you want. Start orienting your work to a specific body type and you will get what you want. Just go in and "wing it" and you will be disappointed at the results.
You have to tell your body what you want to achieve. It will get the message, however, only by a systematic presentation of your message. How? Lets take a look at athletes who send their body distinct messages and the results they get


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I Lay the Smack Down on Baby Boomers

December 2nd 2006 12:33
Here are the brutal facts: As you age you lose the muscles that develop during your youth. This means that you are progressing toward a state of muscular emaciation. You will find your capacities reduced little by little until even the most basic functions like lifting a bag of groceries and even simple walking become a challenge like you would never have believed possible in your youth. You cannot help but notice this phenomenon in the older people around you. If it is not a sad reality of life, then I am unaware of any sad realities of life.
What does not necessarily happen as you age is the loss of fat. In fact the loss of muscle and the slowdown of metabolic rate to which less muscle mass contributes actually speeds up the rate at which your food intake is converted into fat. The elderly thus often appear to be growing fatter as the muscular portions of their body simultaneously waste away. This continues until that time at which the wearing out of the body's cell brings about a general deterioration of the entire body, when, so sadly, once robust and hardy people seem to shrink.
Without its muscles sending signals to the brain that they are doing heavy lifting on a regular basis the body has no incentive to maintain the density of its bones. Thus a once sturdy skeletal structure is increasingly compromised and even the structure that keeps the body erect becomes unable to maintain posture. The discomfort of this and the difficulty of movement give the individual little joy in movement which exacerbates further the muscular and skeletal deterioration


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Don't Be A Comic Book Character

December 1st 2006 11:40
Let's get down to learning how to get the maximum out working out in a gym. Before you ever set foot in your gym you should know what you are going there to achieve and have a fair idea how to achieve it. Sounds basic? I'm not sure very many people get that far in their mental preparation. Many people come to the gym with a confused welter of things they do and these either make no sense or even work at cross purposes. With some observation you can compile a comic book worth of characters who illustrate my point:
First, there is the warmer-upper. This is a guy/gal who doesn't want to strain something so he/she warms up for 20 minutes and then hits the weights for 10. Ok, there is some validity in warming up. I don't think there is as much as some people believe, but this character is afraid of real training and use warming up as a dodge. Warm up with the idea in mind that your best energy should be applied to your lifting.
Next we have the arm-chest crowd. These are usually veteran gym rats who have big arms and chests(maybe back and shoulders) from constant training, but legs which have no idea what training is. You can't help but notice that they look top heavy, like something is wrong. I'm not saying these guys don't work hard. I am saying that you must get your legs involved in the gym if you want overall fitness(And that is what you want.). Your fitness will go as far as your legs take it. Use leg extensions and leg presses from your very first workout. And understand that leg work is work. Still,you should be methodically and rationally forcing them to adapt to larger work loads-more weight and more sets of exercises


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