tag:blogger.com,1999:blog-61422001996999427052024-02-20T12:57:20.347-08:00Winning the Losing BattleCutting-edge, timely and interesting information and opinion in the deeply confusing world of fat loss and optimum health.Mikehttp://www.blogger.com/profile/10642374783534475253noreply@blogger.comBlogger14125tag:blogger.com,1999:blog-6142200199699942705.post-72458709851127364082009-04-18T22:26:00.000-07:002009-04-18T22:51:55.608-07:00Random Rants part I<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj32DPmcx4pWux8S__P201Gn8pKvF_LrN0RW_cs_SykaLHc2gRSSW6yp61AXWBEG_nwvyoz5VrHpoPOYLWMMaKUxF49ScUJhRmiDLiGcClEpiQJrdTl7-c2jIV37ZV0kDjNVwQd82p3QQo/s1600-h/db+ryan+reynolds.jpg"></a>The “random thoughts” idea came to me from 2 of the industry’s top people, Eric Cressey and Tony Gentilcore. Needless to say, I stole errrrrr... was inspired by the concept. You’ll note that I replaced the word “thoughts” with rants to make it look like I wasn’t actually biting from them. Pretty clever, huh?<br /><br />My random rants will range in topics from health, training and nutrition to, well… random stuff; from film to culture to anything else that comes to mind. I hope to make this a weekly instalment. Here goes the inaugural episode.<br /><br /><strong>1.</strong> While nutrition is a vastly complicated and intricate science, the practicing of it shouldn’t be. Don’t ask me about intermittent fasting, calorie zig-zagging, ketosis or re-feeds if you only eat veggies as pizza toppings.<br /><br /><div><div><div><div align="left"><strong>2.</strong> Recently completed Eric Cressey’s 16 week “Maximum Strength” program. First off, it was refreshing to follow someone else’s program after years of designing my own programs and a couple of years worth of hap-hazard gym sessions. Let me tell you this is by far the most effective program I’ve come across. Here are the results;<br />- Max box squat before: 255. After 315 (+60lbs)<br />- Max deadlift before: 275. After 315 (+40lbs)<br />- Max bench press before: 205. After, 235 (+30)<br />- Gained 8lbs of muscle (not bad for a “hardgainer”)<br />This too after a 2 week layoff from getting sick. Overall, it’s a kick-bottom program – highly recommend it. You can order the book <a href="http://www.amazon.ca/Maximum-Strength-Strongest-Ultimate-Weight-Training/dp/1600940579">here</a>. </div><br /><div align="left"><strong>3.</strong> Pertaining to the above, after kicking and screaming, I finally integrated front squats into my training arsenal. They are uncomfortable at first, but they are worth it once you “man up” and get used to them. They promote better spinal alignment and better core activation amongst other benefits. </div><div align="left"><br /><strong>4.</strong> Another training revelation for me? Barefoot squats and deadlifts. Aside from not having to go down as far (for deadlifting), doing your closed chain leg work barefooted helps activate the smaller accessory muscles in the foot/ankle, helps with balance and the ability to spread the toes. Plus, it looks badass. </div><div align="left"><br /><strong>5.</strong> Keep “Toto”, “Dead or Alive” and “Soft Cell” in the 80’s where they belong. These remakes of old songs make me want to vomit in my mouth. Oh, and please… it’s called “stealing”, not “sampling”. Note to self: Re-charge Ipod. </div><br /><div align="left"><strong>6.</strong> I love an underdog story. And while I would rather watch an “<em>all Rosie O’Donell, all the time</em>” channel than watch unscripted TV, I was alerted to this youtube clip (thank you, Tony Robins via Twitter). Witness an unassuming, nervous chap who evidently lacks self-esteem on “Britain’s Got Talent”. His performance is nothing short of magnificent. <a href="http://www.youtube.com/watch?v=1k08yxu57NA">http://www.youtube.com/watch?v=1k08yxu57NA</a> </div><div align="left"><br /><strong>7.</strong> Just watched the Boston Bruins take a 5-1 lead on my Habs. I want to down a bottle of pills right about now. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNUvKRzPdhJhz8H8hNdFhu1WqZTaX4Cx5WQXkT69ljGgfhTuA1TlsU76KUHj1JFrndVaF2_OpIjhJw7qmGOBFpsZr0VsYfkCu8bI9RGRYt46H21x22CBZRfvKgNz4UiAtimXxJtBCL76E/s1600-h/db+jessica+simpson.jpg"><img id="BLOGGER_PHOTO_ID_5326272448044110562" style="FLOAT: right; MARGIN: 0px 0px 10px 10px; WIDTH: 89px; CURSOR: hand; HEIGHT: 118px" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNUvKRzPdhJhz8H8hNdFhu1WqZTaX4Cx5WQXkT69ljGgfhTuA1TlsU76KUHj1JFrndVaF2_OpIjhJw7qmGOBFpsZr0VsYfkCu8bI9RGRYt46H21x22CBZRfvKgNz4UiAtimXxJtBCL76E/s200/db+jessica+simpson.jpg" border="0" /></a></div><br /><div align="left"><strong>8.</strong> Celebrity weight loss/weight gain update: I can’t believe I’m going to bite on these stories but here goes. Jessica Simpson; I really don’t care that she put on a few pounds. What I am concerned about, is how she broke into my mothers house and stole her jeans from 1986. </div><br /><div align="left"><strong>9.</strong> Scarlett Johansson’s weight loss. She dropped 14 pounds off of her voluptuous frame. That’s like 7 pounds per… nevermind – what’s more important is that she was rumoured to be taking advice from skeletor errrrrr Madonna and her nitwit bestie Gwyneth Paltrow’s braindead trainer Tracy Anderson. Massive fail to Scarlett if that is true. Why not go with your hubby’s trainer instead? </div><br /><div align="left"><strong>10.</strong> In this corner: Fat Loss Troubleshooter Leigh Peele, in the other corner, “The Biggest Loser” trainer Jillian Michaels. In a fight, Jillian looks like she may be able to crush Leigh like a grape, but in the intellect and pure knowledge department, Leigh wins hands down. Read Leigh’s brutally honest <a href="http://www.flzine.com/master-your-metabolism-review-jillian-michaels/">review of JM’s book “Master your Metabolism</a>”. Lucky for Jillian, Leigh was only critiquing her dietary ramblings and not her kettlebell and lunge form!<br /><br />Until next time!</div></div></div></div>Mikehttp://www.blogger.com/profile/10642374783534475253noreply@blogger.com0tag:blogger.com,1999:blog-6142200199699942705.post-74608919694583827762009-04-11T14:22:00.000-07:002009-04-12T10:19:34.738-07:00Eggs!<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_-XxTRONFVLD-Msc1zGbDnQjQhXsjM-3Re4SJF26wURLxUb27va0dknAyTZ1DSixi7N5LMWiSL1V1sr91-FJDDXBd4rk-DB2eZLoIT_lDLQK_RjhkWP5Gcc8l1-VDyvkpMLr_9JjHN4Y/s1600-h/eggs.jpg"><img id="BLOGGER_PHOTO_ID_5323855267506661698" style="FLOAT: right; MARGIN: 0px 0px 10px 10px; WIDTH: 129px; CURSOR: hand; HEIGHT: 86px" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_-XxTRONFVLD-Msc1zGbDnQjQhXsjM-3Re4SJF26wURLxUb27va0dknAyTZ1DSixi7N5LMWiSL1V1sr91-FJDDXBd4rk-DB2eZLoIT_lDLQK_RjhkWP5Gcc8l1-VDyvkpMLr_9JjHN4Y/s200/eggs.jpg" border="0" /></a><br /><div>Happy Easter Everyone!</div><br /><div>No better time to discuss one of nature's best foods - eggs. I realize the kind of eggs we think about this weekend are of the chocolate and suspect-looking white and yellow sugary insides variety, but let's talk real eggs. I'll make this short and sweet.</div><br /><div>- In terms of protein quality, nutrient profile, caloric value and cost, you would be hard-pressed to find a better quality food than eggs.</div><br /><div>- Eggs have about 6g of protein (yolk in), 77calories, and an almost full range of vitamins and minerals.</div><br /><div>- Eggs (both white and yolk) contain antibacterial, anti-microbial and anti-cancer properties.</div><br /><div>- Egg yolks contain health-enhancing substances such as; lutein and zeaxanthin (great for the eyes) and choline (for brain and memory).</div><br /><div></div><br /><div><strong>Yolk - in or out? The question of cholesterol</strong></div><br /><div>Evidence is very conclusive now that under the majority of circumstances, cholesterol from eggs will not raise blood cholesterol. The link is quite weak between egg and cholesterol consumption and cholesterol levels. The link between cholesterol and heart disease is also suspect. </div><br /><div>Bottom line: If you are having only 1-2 eggs at a time, leave the yolks in. This is more than sufficient to impart its nutritional benefit. If you eat 4 or more eggs at a time and your goal is health and fat loss, leave out some of the yolks as they add unnecessary calories. </div><br /><div>Enjoy your eggs - whether they are poached, scrambled, fried or omeletes! </div><br /><div></div><br /><div></div><br /><div></div><br /><div></div><br /><br /><div></div>Mikehttp://www.blogger.com/profile/10642374783534475253noreply@blogger.com0tag:blogger.com,1999:blog-6142200199699942705.post-80223878976376319202009-03-27T06:50:00.001-07:002009-03-27T06:54:22.796-07:00Core Concepts Fat Burning Bootcamp<div align="center"><span style="color:#ff0000;">The Core Concepts Fat Burning Bootcamp has arrived!</span></div><div align="center"><em><span style="color:#000099;">Guaranteed Results - or your money back!</span></em></div><div align="left"><br /><strong>When:</strong> April 27th for 6 weeks<br /><strong>What Time:</strong> 6:30-7:30 am, Monday, Wednesday and Friday<br /><strong>Where:</strong> Quilchena Park - 4500 Block of Magnolia at 33rd ave (near Arbutus).<br /><strong>Who's running it?</strong> Certified Personal Trainers Mike Howard and Debbie McPherson.<br /><strong>Who's it for?</strong> Anyone of any fitness level who is looking to shed excess fat.<br /><strong>How much?</strong> $150. That's a steal! </div><div align="left"><br />What's so great about your bootcamp? There's like a million of them in Vancouver.</div><div align="left"><br />1. Quality instruction from 2 highly qualified trainers<br />2. You are getting the most comprehensive, cutting edge and functional workouts that are guaranteed to make you leaner, stronger, more mobile and more confident.<br />3. You will receive nutritional guidance and education from each session and have access to the instructors via email if you have questions.<br />4. You will be in a supportive, encouraging environment that will challenge you and give you the tools you will need for lifetime success.<br />5. *The results are guarnateed, or your money back! You can't go wrong there!<br />I'm sold! How do I register? Email Mike at this address (<a href="mailto:coreconcepts@shaw.ca">coreconcepts@shaw.ca</a>). You can pay by cheque or paypal.<br />If you have any further questions, please do not hesitate to call or email.</div>Mikehttp://www.blogger.com/profile/10642374783534475253noreply@blogger.com0tag:blogger.com,1999:blog-6142200199699942705.post-26806736100351356902009-03-22T11:41:00.000-07:002009-03-23T19:30:51.056-07:00Some (funny) perspectiveI'm sort of a "tweener"when it comes to the technology generation. I'm in my 30's and slowly adopting and embracing the wonders of nanotech and thus raising my bar of expectation in the world of "instant". I'm young enough to have been on the front lines of the advent of cyberspace but old enough to have owned rotary phones and remote control-less TV's. This video is a funny take on how we take little things for granted. The take home message...<br /><br />Stop whining! You probably have a lot to be thankful for.<br /><br /><a href="http://www.youtube.com/watch?v=jETv3NURwLc&feature=related">http://www.youtube.com/watch?v=jETv3NURwLc&feature=related</a>Mikehttp://www.blogger.com/profile/10642374783534475253noreply@blogger.com0tag:blogger.com,1999:blog-6142200199699942705.post-79336162354509760402009-03-04T21:54:00.000-08:002009-03-04T22:06:25.041-08:00100 Billion Wasted Dollars?<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYdGQDstxuUSfmKGaxNs0MUoklP3XjUqrOa7D6F0VHPCfuI2XgZ2qHs-Ytk7cWEdhsRMiScACUz8TRndJjuPhKCRz7Z-zHm1gy1SASa74V8XS3fvGW0QbLv8-vGdejCi41GQmS_M6stU4/s1600-h/wasted+money.jpg"><img id="BLOGGER_PHOTO_ID_5309581032338608050" style="FLOAT: right; MARGIN: 0px 0px 10px 10px; WIDTH: 130px; CURSOR: hand; HEIGHT: 117px" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYdGQDstxuUSfmKGaxNs0MUoklP3XjUqrOa7D6F0VHPCfuI2XgZ2qHs-Ytk7cWEdhsRMiScACUz8TRndJjuPhKCRz7Z-zHm1gy1SASa74V8XS3fvGW0QbLv8-vGdejCi41GQmS_M6stU4/s200/wasted+money.jpg" border="0" /></a><br /><div><em>This document courtesy of Julie Harabedian of FSB associates. </em>To see my review of the book, The Great American Heart Hoax, click <a href="http://www.diet-blog.com/archives/2009/03/03/the_great_american_heart_hoax.php">here.</a></div><br /><div></div><br /><div align="center"><strong>100 Billion Dollars We Don't Need to Spend on Healthcare</strong></div><br /><div align="center"><span style="font-size:85%;">By Michael Ozner, M.D., Author of <em>The Great American Heart Hoax: Lifesaving Advice Your Doctor Should Tell You About Heart Disease Prevention (But Probably Never Will)</em></span></div><br /><div><br />Cardiovascular care in America is spiraling out of control. We are now spending more than one hundred billion dollars a year for treatment and management of cardiovascular catastrophes (heart attack, stroke and diseases of the vascular system). This extraordinary amount of money is spent on victims of a disease that is largely preventable. The problems of cardiovascular care in America are draining our healthcare dollars and contributing to our financial collapse. In addition, I point out key areas of wasteful spending on expensive and risky diagnostic studies as well as procedures that are of no benefit to the millions of Americans who fall prey to the cardiovascular intervention industry. What may surprise you is what you believed to be the ultimate of cardiac care in this country is often unnecessary and dangerous. Examples of inappropriate cardiovascular care are summarized below:</div><br /><div><br /><strong>Coronary angioplasty and stent insertion:</strong> While coronary angioplasty (the opening up of a blocked artery with a catheter device) and stent placement can be indicated and potentially lifesaving in acute coronary syndromes such as heart attacks, utilizing this technology in stable patients who have coronary blockages is inappropriate and has never been shown to reduce the risk of future heart attack or prolong life as compared to more conservative therapy (lifestyle changes and medications as indicated). Indeed balloon angioplasty and stent placement can often lead to an increase in cardiovascular morbidity and mortality compared to an intensive prevention approach. Despite this well-researched fact the cardiovascular intervention industry continues like a freight-train out of control. This year over one million stents will be inserted in patients across America and many of these procedures are clearly not indicated. </div><br /><div><br /><strong>Heart bypass surgery (also called coronary artery bypass graft surgery):</strong> like catheter-based intervention, heart bypass surgery is clearly indicated in select unstable patients, however bypass surgery is over-utilized in the majority of patients with obstructive coronary artery disease. Major clinical trials have failed to show a benefit in clinical outcome in the vast majority of stable patients treated with bypass surgery.</div><br /><div><br /><strong>CT-Scans:</strong> While CT scans are often necessary in unstable patients in the emergency room as a diagnostic modality, the proliferation of this technology to screen Americans for coronary artery disease is inappropriate and leads to a depletion of our valuable health care dollars. There is no evidence that subjecting yourself to a CT scan will lower your risk of having a heart attack or prolong your life. Most disturbing is the fact that these procedures subject unsuspecting men and women to excessive radiation exposure which stays with them for a lifetime and increases their risk of cancer. At the end of the day ask yourself the following question: do I need to pay a large sum of money and be bombarded with a significant dose of radiation just to be told to do what I should be doing anyway? Follow a healthy-lifestyle with optimal nutrition, regular exercise, stress management and smoking cessation. </div><br /><div><br /><strong>Stress-nuclear studies:</strong> As with CT scans, stress nuclear studies are expensive and lead to significant amounts of radiation exposure via intravenous radioisotopes. These tests should be avoided in the stable population. If a stress test is recommended with imaging why not choose a stress-echo study which is less expensive than a stress-nuclear study and utilizes harmless sound waves to provide similar information?</div><br /><div><br /><strong>Cardiac catheterization:</strong> Another expensive diagnostic tool that carries a multitude of significant risks. These risks are justified in unstable patients however this procedure should not be performed indiscriminately on stable individuals. </div><br /><div><br />At this critical juncture, we have to decide what is best for the health and wealth of the citizens of this country. Will it be business as usual with indiscriminate utilization of diagnostic and interventional procedures that cost billions and don’t improve the overall health of Americans or do we want a health care system that is affordable and delivers preventive care that gives us the biggest bang for our buck? I think the answer is clear. <strong><em>The Great American Heart Hoax</em></strong> chronicles all that is wrong with our current health care system for cardiovascular treatment and it also delivers a concise, practical and clinically proven 10- step approach that can lead us to the promise land of affordable health care, fewer heart attacks and strokes and freedom from a misguided cardiovascular intervention industry that is sabotaging our financial and medical well-being.</div><br /><div></div><br /><div><span style="font-size:85%;">Copyright © 2009 Michael Ozner, M.D., author of The Great American Heart Hoax: Lifesaving Advice Your Doctor Should Tell You About Heart Disease Prevention (But Probably Never Will)Author BioMichael Ozner, MD, FACC, FAHA, author of The Great American Heart Hoax: Lifesaving Advice Your Doctor Should Tell You About Heart Disease Prevention (But Probably Never Will), is one of America's leading advocates for heart disease prevention. Dr. Ozner is a board-certified cardiologist, a Fellow of the American College of Cardiology and of the American Heart Association, medical director of Wellness & Prevention at Baptist Health South Florida and a well-known regional and national speaker in the field of preventive cardiology. He is the medical director of the Cardiovascular Prevention Institute of South Florida and symposium director for "Cardiovascular Disease Prevention," an annual international meeting highlighting advances in preventive cardiology. He was the recipient of the 2008 American Heart Association Humanitarian Award. Dr. Ozner is also the author of the BenBella Books title The Miami Mediterranean Diet.<br />--------------------------------------<br />Julie Harabedian<br />Publicist<br />Main line (908) 204-9340<br />------------------------------<br />FSB Associates180 Mount Airy Road, Suite 205Basking Ridge, NJ 07920<br /></span><a href="http://www.fsbassociates.com/" target="1"><span style="font-size:85%;">www.fsbassociates.com</span></a><span style="font-size:85%;">--------------------------------------</span></div>Mikehttp://www.blogger.com/profile/10642374783534475253noreply@blogger.com0tag:blogger.com,1999:blog-6142200199699942705.post-4278958269379405682009-02-28T22:38:00.000-08:002009-02-28T22:42:56.987-08:00FLzine: It will change everything.Leigh Peele's brainchild is about to be released to the world. This site will be the premier destination for cutting edge, opinionated and truthful information on health, fat loss, lifestyle and anything relevent. I am very fortunate that I will have an opportunity to be a part of it!<br /><br />See the trailer <a href="http://blip.tv/file/1764816">here.</a>Mikehttp://www.blogger.com/profile/10642374783534475253noreply@blogger.com0tag:blogger.com,1999:blog-6142200199699942705.post-30056280034323613432009-02-13T12:12:00.001-08:002009-02-13T12:27:13.356-08:00The Wisdom of John Berardi<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8vOtMeHwg7wg-VaH7NBoyQESRAdtV5JkcBX9b0FvqWg7wuM_0_wUG-zX8hwoXxM6waOPYrcxz6Oo_u5MnXD9hoUdLxEa6JLOqfcb71a5RNGt9HRJGbrL14bvIpmhJXbATypugUPvyuWc/s1600-h/images.jpg"><img id="BLOGGER_PHOTO_ID_5302381036917308802" style="FLOAT: right; MARGIN: 0px 0px 10px 10px; WIDTH: 111px; CURSOR: hand; HEIGHT: 111px" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8vOtMeHwg7wg-VaH7NBoyQESRAdtV5JkcBX9b0FvqWg7wuM_0_wUG-zX8hwoXxM6waOPYrcxz6Oo_u5MnXD9hoUdLxEa6JLOqfcb71a5RNGt9HRJGbrL14bvIpmhJXbATypugUPvyuWc/s200/images.jpg" border="0" /></a><br /><div>One of the few people whose work I have followed closely over the past 5-6 years is Dr. John Berardi. JB is a rarity in the industry, with an alphabet soup's worth of credentials and an uncanny ability to bring complex topics to both the experts as well as the uninitiated.</div><br /><div></div><br /><div>JB was in town was in town and I had a chance to attend a lecture of his on Weight Loss and de-stressing. I plan on a more comprehensive summary of the talk but for now, here are 3 things stood out;</div><br /><div></div><br /><div>1. Dose response: We are figuring out just how much exercise is optimal for most people to attain good health - about 5 hours per week. JB makes a very salient point here: Would you take your medication only once evey couple of days when you are supposed to take it twice per day? Exercise is the same.</div><br /><div></div><br /><div>2. Don't use your knife and fork to dig your own grave: Enough said...</div><br /><div></div><br /><div>3. Our North American culture has a skewed view on what it means to "relax". We think that unwinding is a annual vacation after spending 50 weeks of the year overworked and over-stressed. Take time daily to unwind.</div><br /><div></div><br /><div>More to come on this topic.</div>Mikehttp://www.blogger.com/profile/10642374783534475253noreply@blogger.com0tag:blogger.com,1999:blog-6142200199699942705.post-32372070885703548852009-01-25T21:18:00.000-08:002009-01-25T21:29:10.112-08:00Gwyneth Paltrow's Awful Diet AdviceI normally don't care what celebrities do to slim down, get fit, etc. but Gwyneth Paltrow's dietary practices always send my BS meter into hyperdrive. I just had to go on a catty rant about it.<br /><br />Check it out <a href="http://www.diet-blog.com/archives/2009/01/12/gwyneth_paltrow_dumbest_diet_advice_ever.php">here</a>.<br /><br />If you don't have time to read the article, let me summarize: Don't listen to her - EVER!Mikehttp://www.blogger.com/profile/10642374783534475253noreply@blogger.com0tag:blogger.com,1999:blog-6142200199699942705.post-719391173741346542008-12-27T23:33:00.001-08:002008-12-27T23:48:23.504-08:00The New Fat Loss Troubleshoot Released!<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0Yqhn4kt9JJbr9cK7AhJVpL2xh2XbvgMwRDzcFcjMOoNs_GrqcEie8qEO6GZsfcTwmG1SrnJKLNQKnyrOs32Msky_KTMN8Ct3_KfXd4JFfjgRSUkgVwKPHEYerxT3ttmmjQnnS1iz2EQ/s1600-h/db+fat+losss+troubleshoot.jpg"><img id="BLOGGER_PHOTO_ID_5284744562896768898" style="FLOAT: right; MARGIN: 0px 0px 10px 10px; WIDTH: 110px; CURSOR: hand; HEIGHT: 154px" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0Yqhn4kt9JJbr9cK7AhJVpL2xh2XbvgMwRDzcFcjMOoNs_GrqcEie8qEO6GZsfcTwmG1SrnJKLNQKnyrOs32Msky_KTMN8Ct3_KfXd4JFfjgRSUkgVwKPHEYerxT3ttmmjQnnS1iz2EQ/s200/db+fat+losss+troubleshoot.jpg" border="0" /></a><br /><div>The queen of fat loss herself Leigh Peele has released the latest version of her outstanding book <a href="http://www.fatlosstroubleshoot.com/">The Fat Loss Troubleshoot</a>. For those unfamiliar with Leigh's work - she is a wealth of knowledge and truly one of the gems in the fat loss game. </div><br /><div></div><br /><div>If you have ever struggled with fat loss, or have newly embarked on a health journey, Leigh can help you bust through any stall, big or small.</div><br /><div></div><br /><div>I had an opportunity to review the <a href="http://www.everydiet.org/fat-loss-troubleshoot">previous version of FLT</a>. The latest edition is PACKED with all sorts of extras. </div><br /><div></div><br /><div>Leigh also writes a phenomenal <a href="http://avidityfitness.net/">blog</a>.</div>Mikehttp://www.blogger.com/profile/10642374783534475253noreply@blogger.com0tag:blogger.com,1999:blog-6142200199699942705.post-23869791234259452122008-11-01T13:00:00.000-07:002008-11-04T04:54:21.103-08:00Spezzatino: Great Magazine, Noble Cause<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXD-2EEEu0YS7w2uKLxoNzldie9T9qAz6iUkl3Ugy6eBwfeoFahzXcsSH8PVK8XlRWw4sxNZup5FWDFT_gYHarDQOHz6LsvP1Ws2BnUvuwCzNS3FEapgZ0WekQRTdI0eZvtBvW737x1ls/s1600-h/db+spezzatino.jpg"><img id="BLOGGER_PHOTO_ID_5253499316835137074" style="FLOAT: right; MARGIN: 0px 0px 10px 10px; CURSOR: hand" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXD-2EEEu0YS7w2uKLxoNzldie9T9qAz6iUkl3Ugy6eBwfeoFahzXcsSH8PVK8XlRWw4sxNZup5FWDFT_gYHarDQOHz6LsvP1Ws2BnUvuwCzNS3FEapgZ0WekQRTdI0eZvtBvW737x1ls/s200/db+spezzatino.jpg" border="0" /></a>I was recently approached by one of the very best minds in the world of nutrtion, training and performace to review some magazine. <a href="http://www.johnberardi.com/">John Berardi </a>presented me with a copy of <a href="http://spezzatino.com/">Spezzatino</a> - a magazine for food lovers, by food lovers. Let me tell you, reading through the inaugural issue was a wonderful journey into the world of food, with thought-provoking pieces by some of the most impassioned foodists out there.<br /><br />And the best part?<br /><br />The subscription proceeds go to the Healthy Food Bank - an organization that provides healthy foods to those who need it the most.<br /><br />I invite you to check out the first <a href="http://www.spezzatino.com/spezzatino-v1.pdf">complementary issue here</a>. If you like it, I would encourage you to subscribe. If you know somebody who would love this magazine, please forward the link to the free issue and/or consider a gift subscription.<br /><br />I would also be remiss if I did not mention JB's absolutely superb cookbook <a href="http://www.gourmetnutrition.com/">Gourmet Nutrition</a>. It is nothing less than outstanding.Mikehttp://www.blogger.com/profile/10642374783534475253noreply@blogger.com0tag:blogger.com,1999:blog-6142200199699942705.post-82755008328803498182008-10-26T13:02:00.000-07:002008-11-04T04:55:05.248-08:00A Guru Who Should Know Better<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUcxzT0ybXo1a1ijA1TwBdj89iMOrRmhPcAGuQyFXqF7R8Q_KuaY1z6k4Jv8fO-cL1p3gV1Js-x8gtmIlc0XsW8_-zcTsLN0RdJ0vjfRAdWXYJ__8OVEYcV6fvZR76xADbuEDg-cy7EJo/s1600-h/bumb2.jpg"><img id="BLOGGER_PHOTO_ID_5253374470752624210" style="DISPLAY: block; MARGIN: 0px auto 10px; CURSOR: hand; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUcxzT0ybXo1a1ijA1TwBdj89iMOrRmhPcAGuQyFXqF7R8Q_KuaY1z6k4Jv8fO-cL1p3gV1Js-x8gtmIlc0XsW8_-zcTsLN0RdJ0vjfRAdWXYJ__8OVEYcV6fvZR76xADbuEDg-cy7EJo/s320/bumb2.jpg" border="0" /></a><br /><div>If there's one thing I've learned in my dozen or so years in the fitness industry, it's that there are very few, if any aspects of nutrition and fitness that are black and white.<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBTh-SMtG1F9XZZ0oUS_DgkY2c3HjOcM_waRI_66yvQ2DeaKaPZVJkng5euXRUk8XNOwOMWyYFqz1odfwo205lWW3wOK3Auiw37oV5pEOX3uPIq4Yv-Sv_5DGYtBoB-7mY70v5Ppjw83I/s1600-h/bumb2.jpg"></a><br />That is why I was very surprised to read the opinions (stated as fact) of a well-known author of a weight training book (whose name shall remain anonymous - this individual is a bestselling author and an advocate of super-slow training).<br /><div><br />The topic was on exercise - particularly cardiovascular exercise and how it may cause joint damage. I actually didn't disagree with the original blog post, although the comments that ensued prompted me to ask some questions. That's where things got interesting...<br /><br />To preface - I am very pro-weight training. Lifting weights is probably the single best intervention for improving function, body composition (lowering body fat) and keeping posture, hormone balance and longevity intact. This is where he and I agree, and then it happened...<br /><br />The author in question began making some curious claims - without qualification (my comments in italics)<br /><br /><strong>"Too much joint movement wears out the joint faster"</strong><br /><br /><em>No qualification, no acknowledgement of the complexity of joint degradation. There are many predisposing factors to joint wear that this individual glossed over. To simply state that using the joints too much causes them to wear out is ill-informed.</em><br /><br /><strong>"Adding <span class="blsp-spelling-error" id="SPELLING_ERROR_0">cardio</span> after strength training will not provide additional physiological benefits"</strong><br /><br /><em>A curious statement to say the least as burning additional calories will contribute to the deficit necessary to attain fat loss. Further, there are numerous health benefits to adding <span class="blsp-spelling-error" id="SPELLING_ERROR_1">cardio</span> to a comprehensive health program. </em><br /><br />The debate then switched to what constituted "health markers". Here are some more gems from this guy:<br /><br /><strong>"Lower resting heart rate and higher <span class="blsp-spelling-error" id="SPELLING_ERROR_2">Vo</span>2 (a measure of oxygen distribution capacity) are NOT health benefits and could be a detriment."</strong><br /><br /><em><span class="blsp-spelling-error" id="SPELLING_ERROR_3">Hmmmm</span>... in the words of Carl Sagan, extraordinary claims require extraordinary evidence. I asked him if he had any data to back up this rather lofty and unconventional claim. (note: I'm okay with unconventional provided there is <span class="blsp-spelling-corrected" id="SPELLING_ERROR_4">provenance</span>, plausible theories or some repeated clinical findings). He presented none of this, insisting instead that I produce evidence that <span class="blsp-spelling-error" id="SPELLING_ERROR_5">cardio</span> impacts any markers that weights does not - a point that I never argued against. What I DID contend, however is that <span class="blsp-spelling-error" id="SPELLING_ERROR_6">cardio</span> impacted certain health markers to a GREATER DEGREE than did weight training (a contention to which I provided evidence for). It would only stand to reason then, that a combination of the two (and sound diet, of course) would produce the most optimal cardiovascular results.</em><br /><br />His response after I posted studies... I "pick and chose and ignored the other evidence". Funny how he provided NONE of this supposed "contrary evidence". Not only did he not provide any evidence to the contrary, he went on to say that "the degree (of which a health marker is changed) is unimportant. Another curious blanket statement considering that there are varying degrees of "high".<br /><br />He also claims;<br /><br /><strong>"Weight training lowers blood pressure as much as <span class="blsp-spelling-error" id="SPELLING_ERROR_7">cardio</span>"</strong><br /><br /><em>Great, show me the evidence....(crickets chirping)</em><br /><br /><em>I also provided ample studies showing an inverse relationship between mortality and high <span class="blsp-spelling-error" id="SPELLING_ERROR_8">vo</span>2 as well as resting heart rate as an <span class="blsp-spelling-corrected" id="SPELLING_ERROR_9">independent</span> risk factor for mortality and cardiac events (these supposed "non-factors when it comes to health). For good measure, I provided evidence of <span class="blsp-spelling-error" id="SPELLING_ERROR_10">cardio</span> training lowering markers of inflammation, blood lipids and blood glucose. </em><br /><br />Here's another one of his assertions regarding exercise and the joints:<br /><br /><strong>"It is proven beyond a doubt that millions of aerobically-active people are injured and require surgery"</strong><br /><br /><em>It is also "proven beyond a doubt" that many people who eat rice have black hair, but I'm not going to go around telling people that eating rice causes you to have black hair. You would also think that "proven beyond a doubt" would mean that there are reams upon reams of studies demonstrating such.... still nothing. He presented <span class="blsp-spelling-corrected" id="SPELLING_ERROR_11">anecdotes</span>, conjecture and <span class="blsp-spelling-corrected" id="SPELLING_ERROR_12">heresy</span> to defend this one. Further, he made no qualification regarding predispositions, types of "aerobics", intensities or durations - all important factors to consider when making such a claim. </em><br /><br /><em>To be clear - excessive and otherwise inappropriate aerobic training can lead to joint wear/pain in predisposed individuals. To claim, however that wear is an inevitability - regardless of predisposing factors is careless and completely misguided. I provided a study showing that individuals showed IMPROVED joint function with walking. </em><br /><br />He ended by making a pseudo-qualification to one of his arguments, but disguised it such a way that it didn't look like he agreed with me. I made one last request for evidence (after a follower of his tried to unsuccessfully defend his untenable arguments). It ended with him telling me I had stooped to "jabs and barbs" (a response to me calling his claims as "glib generalities").<br /><br /><strong><span style="color:#000099;">To Summarize</span></strong><br /><br />Weight training is awesome. Weight training in addition to <span class="blsp-spelling-error" id="SPELLING_ERROR_13">healthy</span> eating and <span class="blsp-spelling-error" id="SPELLING_ERROR_14">cardio</span> will supply benefits above and beyond just weight training. Well-planned programming is key and one must be careful not to overdo things and to incorporate variety.<br /><br />There is no room for blanket statements in the world of exercise. It's also imortant to look at the evidence objectively and not let the <span class="blsp-spelling-corrected" id="SPELLING_ERROR_15">pendulum</span> swing too far the other way. </div><div></div><div>I don't make a point to go out of my way to question people, but I do hold people who write books on the subject to higher standards. Also, upon browsing this guys blog archives, he seems to have no qualms about ripping those he disagrees with, whilst cherry picking information that supports his views.</div><br /><div></div><br /><div></div></div>Mikehttp://www.blogger.com/profile/10642374783534475253noreply@blogger.com0tag:blogger.com,1999:blog-6142200199699942705.post-43757111755457024062008-10-23T07:05:00.000-07:002008-11-13T10:35:08.847-08:00A Book worth a Look<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqhUrX687uv8OgWNeEv9VEorx8OEhPOLM44ev2Mh50p6xNncSO3wdQ_txUqHM-GIHnSFsZTr4FOnJd9diywTbdFDiq8FNfJE8kgh4XFxw3nXGY2gB54ZMG7Wo2qaUFuTEPpWXM9ITFlvs/s1600-h/db+michael+pollan.jpg"><img id="BLOGGER_PHOTO_ID_5224729427570949282" style="FLOAT: right; MARGIN: 0px 0px 10px 10px; CURSOR: hand" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqhUrX687uv8OgWNeEv9VEorx8OEhPOLM44ev2Mh50p6xNncSO3wdQ_txUqHM-GIHnSFsZTr4FOnJd9diywTbdFDiq8FNfJE8kgh4XFxw3nXGY2gB54ZMG7Wo2qaUFuTEPpWXM9ITFlvs/s200/db+michael+pollan.jpg" border="0" /></a>If you haven't had a chance to read "<a href="http://www.amazon.com/Defense-Food-Eaters-Manifesto/dp/1594201455">In Defense of Food - An Eater's Manifesto</a>" by Michael Pollan, do yourself a giant favour and pick it up. Hidden amongst the endless reams of mediocrity that is the "diet books" section of your bookstore, Pollan's book shows where we went wrong and delves deep into the complicated aspects of modern diet. He also gives great ideas on how to reverse our eating patterns.<br /><br /><br />This isn't about dieting, losing weight, increasing performance but more about getting back to "real" food and rediscovering the joy of eating. These are monumental steps towards healthy eating and will help anyone no matter what their goals.<br /><br /><br />Here's a list of things we can do to set a course for healthier eating (from the book and as published in <a href="http://www.diet-blog.com/archives/2008/01/25/how_to_get_back_to_real_food.php">Diet-Blog</a>):<br /><br /><br /><strong>Don't eat anything that your great-grandmother wouldn't recognize as food<br /></strong><br />Our mothers and grandmothers are likely as confused as we are about food. We need to go back a couple of generations to get past the era of modern food. Pollan uses the example of tubes of flavoured yogurt. Heck, I wouldn’t have recognized those 110 years ago!<br /><br /><strong>Avoid food products that make health claims</strong><br /><br />For a product to make health claims on its package, it must first have a package, so right off the bat it is more likely to be a processed than a whole food. If they have to try and convince us it’s healthy, it’s usually not. Real foods make health claims, but for the most part it is the products of food science that make the boldest claims, and these are often founded on incomplete or erroneous science.<br /><br /><strong>Get out of the supermarket</strong><br /><br />The supermarket, the convenience store and fast-food outlets are the best places to avert a life-shortening western diet. It is hard to eat badly from a farmers' market, from a weekly organic vegetable box or from your garden. I personally believe you don’t have to avoid the supermarket, but rather it’s a good idea to avoid most of the processed products that are sold there. It is never a bad idea to frequent farmers markets as you’ll get more locally grown goods.<br /><br /><strong>Eat mostly plants, especially leaves<br /></strong><br />Almost everybody agrees that plants are really good for you. Without plants, for example, we would be hard-pressed to get enough vitamin C, an essential nutrient that humans long ago lost the ability to synthesize themselves. Aside from what’s in the plants – eating more plant foods means you’re eating less of other unhealthy and otherwise caloric fare.<br /><br /><strong>Eat wild foods when you can<br /></strong><br />Two of the most nutritious plants in the world are weeds - fat-hen (also known as lamb's quarters) and purslane. Wild greens tend to have higher levels of omega-3 fatty acids than their domesticated cousins. Wild animals, too, are worth adding to your diet when you have the opportunity, if you can be sure you are not putting further pressure on endangered species. Game generally has less saturated fat and more omega-3 fatty acids than domesticated animals and wild fish generally have higher levels of omega-3s than farmed fish.<br /><br /><strong>Don't look for the magic bullet in the traditional diet<br /><br /></strong>Scientists have spent an exhaustive amount of hours trying to tease out the disease-fighting components of particular diets. Yet when researchers extract a single food from a diet of proven value, it usually fails to adequately explain why the people living on that diet live longer or have lower rates of heart disease or cancer than those eating a modern western diet. The whole of a dietary pattern is evidently greater than the sum of its parts.<br /><br /><strong>Eat less</strong><br /><br />Calorie restriction has repeatedly been shown to slow aging in animals, and some researchers believe it is the single strongest link between a change in the diet and the prevention of cancer. The people of Okinawa, for example, one of the longest-lived and healthiest populations in the world, practice a principle they call hara hachi bu: eat until you are 80% full.<br /><br /><strong>Eat meals</strong><br /><br />We are snacking more and eating fewer meals together. Americans have added to the traditional big three "eating occasions" - breakfast, lunch and dinner - an as-yet-untitled fourth that lasts all day long: the constant sipping and snacking while watching TV, driving, and so on.Mikehttp://www.blogger.com/profile/10642374783534475253noreply@blogger.com0tag:blogger.com,1999:blog-6142200199699942705.post-52116763336843953302008-10-19T12:59:00.000-07:002008-11-04T04:57:33.584-08:00Are Fad Diets Fading?Popular diets seem to have faded lately - a trend noted by Jim Foster, editor of Diet Blog. A recent study has confirmed his suspicions.<br /><a href="http://www.diet-blog.com/archives/2008/09/19/the_death_of_dieting_why_diets_are_out_of_fashion.php">Read more...</a>Mikehttp://www.blogger.com/profile/10642374783534475253noreply@blogger.com0tag:blogger.com,1999:blog-6142200199699942705.post-38529672041233671962008-10-09T09:39:00.000-07:002008-11-13T10:35:08.968-08:00It's about time!<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcT-D3k53R9JlbOXiDBBzCEVSQDwTMRy66QSwhjbPQdfAQEfhR7icWhYnnSB5H8FNEJBwC1Jw79RB824v6YB2ZeG1CJWoaimU21OqDxw7uXfJPjZ-bQnG5YvkSxgp5fpmIGkn5lilc328/s1600-h/old+computer.jpg"><img id="BLOGGER_PHOTO_ID_5223475935381416738" style="FLOAT: right; MARGIN: 0px 0px 10px 10px; CURSOR: hand" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcT-D3k53R9JlbOXiDBBzCEVSQDwTMRy66QSwhjbPQdfAQEfhR7icWhYnnSB5H8FNEJBwC1Jw79RB824v6YB2ZeG1CJWoaimU21OqDxw7uXfJPjZ-bQnG5YvkSxgp5fpmIGkn5lilc328/s200/old+computer.jpg" border="0" /></a><br /><div><div>I know, I know, I'm supposed to have a blog because hey, it's the "thing to do". I drag myself kicking and screaming into the world of blogging with some trepidation, but with some excitement as well. I currently write for <a href="http://www.diet-blog.com/">Diet-Blog </a>and this will continue to be my priority source of blogging (highly recommend checking it out). As a result, this blog will operate on a somewhat unpredictable schedule - when I have a spare minute/need to vent... that sort of thing.<br /><br />The aim of this blog is to provide useful information about achieving optimal health and losing body fat. My goal is to reach as many people as possible with information and inspiration to help change lives. Oh, and there will be some opinionated rants and controversy thrown in for good measure!<br /><br />My posts will range from issues of fat loss, health, fitness, performance and nutrition to the occasional sports and entertainment rant. They will include my thoughts, but also links to stories, studies and otherwise interesting and/or useful stuff.<br /><br />This blog will also replace my health bulletin. I sincerely thank all those who subscribed to it (and those who had it mercilessly dumped into their inboxes unsolicited). I sincerely thank you for reading this blog and hope you find the information educational, applicable and inspiring. I invite you to share your thoughts, suggestions and questions.<br /><br />The journey of optimal health is a highly individual one - let's find the right path together!</div></div>Mikehttp://www.blogger.com/profile/10642374783534475253noreply@blogger.com0