10 Minutes Workout
It is very important for all of us to train conservatively and not overdo things. 1) Don't do any exercise that you aren't sure how to do. Always get personal instruction from a certified trainer. 2) Don't do anything that hurts or "doesn't feel right". There are plenty of alternative exercises for every movement. Just ask us on the Turbulence Training forum for substitutions through www.TurbulenceTraining.com. 3) Whenever you start a NEW program, use lighter weights than normal, and only 1 set per exercise. You must expect extra soreness when starting a new program just because of the new exercises, so don't try to set world records in a new program right away. 4) If you need extra recovery within the workout or between workouts, don't hesitate to take it. Safety first. 5) Use a spotter if you are training with heavy weights. If you train alone at home, follow my recommendations in the manual and do NOT train to failure. 6) Check your ego at the gym door and start with the easier alternative exercises if appropriate, even if you have exercised in the past. The new exercises, and new style of movements will cause muscle soreness even from workouts you think "look easy". 7) Do NOT do interval training more than 4 times per week. Even pro athletes don't play hard everyday, so why should we? 8) Never skip a warm-up. Use the general bodyweight warm-ups and the specific warm-up sets in each TT workout. 9) If you want to start TT but think you have an injury, get medical attention and have a professional therapist rehabilitate your injury before starting an exercise program. 10) Check with your doctor before starting any new exercise or diet program. All together now, "Safety first!" Bonus 11) If you decide to use running as your form of interval training, make sure you have good running shoes, always do an extra thorough warm-up, and choose a safe running surface (grass or trails rather than pavement/concrete). If you use a treadmill, please operate it safely.
© CB Athletic Consulting, Inc.
Thursday, July 30, 2009
At The White House Washington, DC and everywhere else it seems as if the government, nutritionists, medical doctors and "established" organizations are crazy-bent on making Americans FATTER by spewing utterly ridiculous and completely outdated advice about how to eat and lose weight.
Here are some of their most popular nutrition-related weight-loss myths:
Myth #1: A calorie is a calorie
First, let me ask you a commonsense weight loss question - if you had two identical twin sisters and you put them both on very different 1,500 calories diets. The first one ate all of her calories from McDonald's and the second one gets all of her calories from lean, healthy meats, fish, eggs, fresh fruits and vegetables, seeds, and a small amount of fresh dairy products. Do YOU think they'd look the same at the end of a year?
They keep repeating these types of studies and they keep getting the exact same results
Why do our so-called authorities in Washington, DC keep selling us the same raft of lies? That is probably a book in and of it self, but here's the worst: The Official nutrition recommendations are political and financial decisions - who made campaign contributions (it is DC)? What industry group does this scientist work for? Who paid for the research? Was it the same company that will make money off of its favorable results?
Almost never are official nutrition recommendations the result of years of practical experience about what works and what doesn't, and a thorough and unbiased review of research. The people who make official recommendations do NOT usually work one-on-one with people helping them to get weight loss results. If your mortgage payment doesn't depend on your ability to produce results, then I do not care what you have to say.
Myth #2: High protein, moderate carbohydrate diets are unhealthy
There are at least 15 years of nutritionist reviewed clinical research saying that there is absolutely no harm posed to normal, healthy people from short or long-term exposure to a high-protein diet. In fact, higher protein/moderate carbohydrate diets (I didn't say none or low carbohydrate) have consistently been shown to outperform low-fat/high-carb/low-protein diets for weight (fat)-loss, in the treatment of diabetes, and for heart health.
Myth #3: Juice is healthy
Federal government in Washington, DC and nutritionists want you to believe that drinking a glass of juice is the same as eating a piece of fruit. Well, the fact of the matter is that a glass of juice is about as nutritious as a glass of Coca Cola.
A. To make a small 8 oz. glass of OJ, you must extract all of the sugar from FIVE oranges. Ounce for ounce, OJ has the same amount of sugar as Pepsi. Is it better because it's "natural"? NO! Cocaine is a plant extract, is it now a health food? All sugar comes from plants anyway. There is NOTHING more fattening than a bunch of sugar.
B. In the process of extracting the juice virtually all of the vitamins are lost due to exposure to the air and from the chemicals used to increase extraction yields from the fruits.
In conclusion: all sugar, no vitamins - not a health food. Instead of OJ, eat an actual orange. It has fiber, tastes good and it will make you feel full (unlike the juice, so it is really empty calories that your body won't register as having eaten them). Bureaucrats in Washington, DC don't necessarily have your best interests in mind when writing policy, sometimes they are trying to help sell more oranges because you can drink way more than you can eat.
Myth #4: Moderate drinking is healthy
Doctors love to say this one. They say it for two reasons, both of which are misleading at best:
Reason #1 is there was a large study of studies (meta analysis) that showed that people who drank moderately lived longer than those who did not drink at all. There's a HUGE problem with this study, former alcoholics and people who were so sick that they could not drink were lumped into the group of people who CHOSE not to drink. They took the average life expectancy of all those different types of people to get their "data."
If you're so sick that you can't drink alcohol, you probably don't have long to live. And being an alcoholic is VERY hard on your body and will probably shorten your lifespan.
Reason #2 is that alcohol thins your blood. Well, so does water and fish oil, and those have ONLY positive side effects. Whereas alcohol IS a toxin, and it does stimulate both fat storage and muscle loss - that is a bad combination for weight (fat)-loss.
Conclusion: Drinking in moderation is something that you do because you like it, not because it has any health benefits whatsoever. "But red wine is healthy" you say. The good stuff in red wine comes from the grapes that it was made out of - grapes. You can just eat the grapes and forget about the alcohol.