Today in Fitness

This section of my site is the newest posts, studies, and news from around the web that I believe you will find useful.

As a kid raised in the 70’s and 80’s, I was taught that egg yolks were the devil. I used to make egg white omelettes in my late teens and early 20’s. Luckily I know better now. Here’s more good news when it comes to eating whole eggs.

fried_eggs

Notes from article:

For the purpose of the research, middle-aged males and females with metabolic syndrome were split into 2 groups: one group ate 3 whole eggs each day and the other ate the same amount of egg substitute each day as part of a carbohydrate-restricted diet to lose weight.

After the subjects in the whole eggs group spent 3 months on the diet, the researchers found that it had no impact on their LDL cholesterol or total blood cholesterol, even though they were eating two times the amount of cholesterol than they were before the experiment began.

Both the whole eggs group and the egg substitute group had increases in HDL cholesterol, decreases in plasma triglycerides, and improved lipid profiles.

Dr. Luz Fernandez explained:

“Eating egg yolks was actually associated with enhanced health benefits in these high-risk individuals. Subjects consuming whole eggs had greater increases in HDL cholesterol and more significant reductions in the LDL/HDL cholesterol ratio than those who ate the cholesterol-free egg substitute.”

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Brad Pilon just put out a solid post about why many people are Intermittent Feeding, not Intermittent Fasting. He explains why some people who have failed with Intermittent Fasting weren’t actually doing the diet in the best way.

intermittent fasting vs intermittent feeding

A few highlights of his article:

Intermittent – Occurring occasionally or at regular or irregular intervals… so really “Occasionally” Fasting – Taking a break from eating (zero calorie intake) for a predetermined period of time without a necessary interval from one fast to the next.

Intermittent Feeding = Taking the occasional break from fasting to eat during a predetermined window.

Diets that are Intermittent Feeding can be fantastic, helpful, effective, but they can also be in some ways completely different than Eat Stop Eat.

LeanGains, The Renegade Diet and even some of the more extreme protocols along these lines (like fasting for 20 hours eating for 4 every day) – all can incredibly effective fat loss programs, but in my eyes (and I know you guys are going to hate this) NOT intermittent Fasting.

Starting today add “Intermittent Feeding” to your definitions of what it means to take a break from eating and realize that “Intermittent Fasting” really is a different experience than “Intermittent Feeding”.

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The two fats I use these days in cooking are olive oil and coconut oil. Both of these are tremendous for health…and if used strategically they are great for fat loss.

olive oil

 

Some benefits:

  • Maintains Good Cholesterol Levels
  • Good for stomach
  • Fortifies Your Bones
  • Aids Digestion
  • Reduce Cancer
  • Reduce Oxidative Stress
  • Reduce the risk of Diabetes
  • Reduce Obesity

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Top 10 Paleo Trends in 2012

December 21, 2012

Robb Wolf has been endorsing the Paleo lifestyle long before it became trendy. I’d almost say he is the top Paleo guy online…or at least in the top 3. Anyway, he just put up a post about the top 10 Paleo trends in 2012.

top-10-list-2010-resized-600

It’s been another exciting and groundbreaking year in the paleo world, and like last year, we’ve rounded-up the top 10 paleo highlights from the past 365 days. If you’ve been a hardcore paleo follower all year, reminisce on all the paleo goodness that was; and if you’re relatively new to the scene, here’s your chance to catch up on some of the things you may have missed.

This list is by no means scientific (all items were pulled out of the ‘vault’ that is my brain) or all-encompassing – but if you’re hard-up for some end of the year entertainment; grab a cup of coffee or tea, sit back, and enjoy a (short) trip down paleo memory lane.

Red the rest of the story here Robb Wolf

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I eat low carb and paleo from time to time,but never for the long term. My belief is that there really isn’t a need to exclude carbs from your diet to lose weight.

potato

This year a popular paleo forum had a guy who switched to the potato diet and began dropping weight. Several others followed his lead and experienced the same thing. I found an article on that.

The evidence showed that potatoes are non-toxic, filling per calorie, remarkably nutritious, and can be eaten as almost the sole source of nutrition for extended periods of time (though I’m not recommending this).

Traditional South American cultures such as the Quechua and Aymara have eaten potatoes as the major source of calories for generations without any apparent ill effects (3).

Potatoes appear not to cause fat gain, and in fact frequently cause fat loss and improve metabolic health in people who are overweight.

The potato diet works because: Potatoes have a low calorie density and a high satiety value per calorie.

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I think the whole Miss Universe thing is pretty funny. I’m not a big fan of beauty pageants in general. That being said, I figured others might be interested in Olivia Culpo’s diet and workout program.

A disclaimer…

This is a 20 year old with great genetics. It probably didn’t take a lot for her to achieve this look. I’m much more impressed when a 30+ year old woman is in great shape.

From an article on the examiner.

Surprisingly, Olivia was a chubby child, but now maintains her slender bikini body by following a portion-controlled low-carb diet and exercising several days a week.

“I work out three times a week doing resistance training and three times a week doing cardio,” said Culpo. “Resistance is basic lifting weights, and for cardio I’ll do running or Zumba.”

“I love unsalted almonds, especially if I’m about to do a photoshoot or compete,” said Culpo. “There’s no mess, and they’re so easy to pack in a little Ziploc bag to take with you. It’s my No. 1 go-to snack.

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I think basketball players are the most elite athletes on the planet, right up there with Olympic gymnasts. I found a fun article which goes over the workouts of the top players in the league.

kevin-durant

…I’m still upset Oklahoma got my Seattle Sonics, just when Durant was beginning to get good. Ugh!

While football teams are bulked out with the biggest and toughest guys around,basketball teams are stocked with lean, mean, jumping machines.

As we’re in the thick of basketball season, and New Year’s resolution season is creeping up on us, we thought some of you might find inspiration in the fitness regimens of your favorite star players.

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Alwyn Cosgrove is one of the most respected minds in the fitness industry. I like his take on “fitness research”.

Alwyn Cosgrove

Our gym trains people in the real world and sees real world results.

In fact – we don’t even look at research initially.

First – we see what works in the gym – in reality.

You aren’t seeing studies looking at self-limiting exercises performed in a circuit format with explosive lifting, TRX, kettlebell and sandbag exercises … with interval training finishers using sleds and ropes.

So we don’t look for research to tell us what to do — we’re looking for research to explain why, so we can go back and upgrade our programs.

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I found an interesting article today that examines a study claiming that cutting cat travel is an effective weight loss strategy. They even go as far as to say that it is just as effective as reducing calories each day. Studies are funny. It seems that they can set them up to show almost any outcome. I’ll posts some highlights and let you decide if this is something you buy into.

Car travel

Both daily automobile travel and calories consumed are related to body weight, and reducing either one, even by a small amount, correlates with a reduction in body mass index (BMI), suggests a new study.

“We’re saying that making small changes in travel or diet choices may lead to comparable obesity reduction, which implies that travel-based interventions may be as effective as dietary interventions,” said graduate student Banafsheh Behzad, a co-author of the study.

In comparison, reducing diet by 100 calories per day would be associated with reducing national average BMI by 0.16 kg/m2 after three years.

If drivers nationwide travelled 1 mile less by car each day, not only would fuel consumption fall, but annual health care costs could drop by billions of dollars as fewer people would be classified as obese or overweight, Jacobson estimated.

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I’m not as big of a fan of the squat as many people. It isn’t that I’m totally against it, I just believe that you don’t need to treat it as the “King of Exercises” if you feel you already have enough muscle mass in your lower body. If you are going to squat you should probably do it right. Here’s an article showing how to increase lower body flexibility and mobility in the squat.

bend-so-you-dont-break-1

Regardless of the chosen method, proper flexibility training can greatly improve performance, mobility, and longevity.

Various experts contend that pre-workout flexibility training is unnecessary, arguing that your workout will deliver the needed mobility improvements, particularly your warm-up sets.

The overwhelming majority of us need corrective work prior to training because our muscles are short and tight from hours of keyboard-clacking and deskwork.

You’ll probably meet resistance before you hit parallel, since you’re most likely compensating for poor thoracic spine mobility, tight hip flexors, and a weak posterior chain.

Ten minutes of goal-oriented corrective work before training can radically improve your performance and prevent injuries down the road.

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