Tuesday, June 23, 2009

Home Gym Ideas

Check this out. Start small. Think big. You can do it.

Via Ross Training.

Tuesday, June 16, 2009

Link Theory Vol. 5

Hey, I'm back--it's been a crazy couple of weeks, and I'll tell you all about it over the next few posts. For now, I want to talk about some online tools that can help you with your weight loss.

I've talked about fitday.com over and over again. Let me try to sell it to you a different way. This is how Jason Statham talks about it in a Men's Health Article here:

2. If it goes down your throat, record it on paper. "This is the bible," Statham says, holding up a black hardbound journal. He writes down everything he swallows, including water (he tries to drink 1 1/2 gallons a day -- that'll keep you feeling full). "Writing everything down makes it impossible for you to muck it up," he says.
This physique is the result:

More tips on achieving the Jason Statham physique here and his 2006 workout here. He's really come along since he added in weight training, hasn't he? You can read more on how I use fitday here and here.

One useful way that I've found to track my weight and bodyfat percentage over time is at physicsdiet.com. This site takes a moving average of your weight, so that odd day where you weigh 6 lbs more than you did yesterday doesn't frustrate you quite so badly, and the day where you weigh 3 lbs less than you did yesterday is taken a bit more in stride. This is an important concept for anyone who is losing weight, but this is absolutely critical for people who are on Cyclical Ketogenic Diets (like the Men's Health TNT Diet--which I highly recommend) because their weight will vary not only with their fat mass, but also with how many carbs they ate during their carb-up.

physicsdiet.com borrows its important concepts from the Hacker's Diet which explains how and why the graphs work, as well as a geek-friendly way to lose weight. This is a full length diet book, with an engineer's approach to weight loss. It is definitely geek-friendly, but it shouldn't be too intimidating to complete laymen either. I recommend reading it, even if I think the representation of the human body as a black box to be overly simplified.

I have to shout out to Google Docs as well, since I use a docs spreadsheet to record and calculate bodyfat percentage, waist measurement, and weight alongside the physics diet site. This way I don't have to keep track of USB keys or software incompatibilities if I'm traveling. It's very convienient, and for excel users, pretty intuitive.

If you're looking for new ways to make your kettlebell workouts the "same... but different," check out the kettlebell workout generator.

Lyle McDonald talks about genetic limits and realistic goals in this excellent post.

Gary Taubes is back with another talk. He's changed up his slides and presentation again, and the short Q&A at the end is refreshing. I'm still hoping I can see a presentation of his where he isn't rushed through the last slides.

I think I'll wrap things up with this link about process visualization via The Simple Dollar. This reminds me of this article on how Allen Iverson applied Psycho-Cybernetics which talks in detail about this kind of process visualization.

Enjoy your weekend.

Wednesday, June 3, 2009

Training Movies

Sometimes I'm not feeling quite up to training. Another advantage of the home gym? Movies. Here are some of my favorites to get pumped up to train-I throw one of these on and it's like a Pavlovian response.

I like the opening to The Big Hit (full video posted here) (From about 3:34-4:40).

300-reminds me of Gym Jones

Predator ("Dillon! You son of a bitch.")

Rocky IV features some of the best training montages ever put to film. Don't try to bring your Karate Kids, Footloose, or even your Rocky III against these bad boys:

A good training movie has certain characteristics: muscle, music, and a steely-eyed determination to keep going beyond the limits of good sense or sanity. A good training movie is on the edge between awesome and stupid.

Therefore, many selections with Stallone, virtually everything that's not (intentionally) a comedy with Schwarzenegger, and Jean-Claude Van Damme are favorites. I like anything with a training montage, regardless of how ridiculous (see the Rocky IV video above). Blade 1-3 (especially one and three) are also good.

My favorite lately has been "Bigger, Stronger, Faster" which gives you something to think about while pumping you up.

I find that my endurance for the one-hand snatch goes up when I'm watching a training montage. I wish I was lying, but they're just too awesome to resist.

Try it out. You'll see.

Monday, June 1, 2009

Analyzing "Eat Fat and Grow Slim" Part One: Foreward

One of my most consistently popular posts is this one where I have linked to"Eat Fat and Grow Slim" by Richard Mackarness, M.B.,B.S. in .pdf and html. Since I think the basic message of this book remains cogent and important, it's worth revisiting. However, the book is 50 years old at this point, and deserves to have some mention of the advances that have been made in nutritional science. I'll be presenting my commentary in italics after the paragraphs.


by Sir Heneage Ogilvie, KBE, DM, M CH, FRCS
Consultant Surgeon, Guy's Hospital; Editor of 'The Practitioner';
Late: Vice-President of the Royal College of Surgeons

THE STATISTICIAN looks on nutrition as a mater of calories, and on obesity as a question of upset caloric equilibrium. A calorie is a unit of heat, a unit of potential energy, but not a unit of nutrition. Prison governors, school superintendents, dictators whether of a nation or of a small community, talk in calories to prove that they are feeding their charges or their victims adequately. Fellows of the Royal Society, and doctors with political leanings, talk in calories as if the human body were a machine requiring a certain amount of fuel to enable it to do a certain amount of work.

A motor-car needs calories, and we give it calories in the form of petrol. If we give it good petrol it will do good work for quite a long time. But even a Rolls-Royce cannot find its own fuel. It cannot separate motor spirit and lubricating oil from the crude mixture brought by a tanker from the wells of Kuwait. It cannot clean its own pipes, clear its own choked jets, grind its own valves, re-line its own bearings when they are worn, and replace defective parts as they need renewal. The body can do all these things. but the body is not a machine, and to do them it needs food not fuel.

What he's getting at is that proteins and fats are not just calories, but also serve vital maintenance functions.

There are three kinds of food: fats, proteins and carbohydrates. All of these provide calories; the fats 9.3 calories per gramme, the proteins and the carbohydrates 4.1 each. But the carbohydrates provide calories and nothing else.

They have none of the essential elements to build up or to repair the tissues of the body. A man given carbohydrates alone, however liberally, would starve to death on calories, While he was dying he would break down his own proteins to provide materials for the repair of his key organs. He would use what calories were needed to provide energy, and he would lay down the carbohydrate surplus to his caloric requirements as fat.

I love the phrase "starve to death on calories" as this is exactly what happens. Note that the problem that he describes is literally what is happening to the poor in our current situation (in the US). Because of corn subsidies, corn and corn products (which are mostly carbohydrate foods) are cheaper than any other foods. Things like cola, chips, cookies, and other baked goodies that are extremely rich in carbohydrate (yet deficient in proteins) are cheaper than wholesome, quality foods. As we'll talk about later, too many carbohydrates have a disturbing effect on human metabolism, and fat cells will shunt away the nutrients from the rest of the body and into the fat cells on a high-carbohydrate diet. People with obesity are literally "starving to death on calories".

Proteins are the essential food of the body. They provide not merely carbon, nitrogen, sulphur, phosphorus, sodium, potassium, calcium and iron, chlorine and iodine, but those trace elements such as boron, manganese, zinc, copper, and cobalt that are essential to life. They provide many prefabricated molecules that the body is unable to build up from simple elements.

By "prefabricated elements" he's talking, I assume, about essential amino acids, which are the building blocks of much of your bodily tissue. These can only be obtained by eating proteins, not by any amount of fat, alcohol, or carbohydrate.

Fat is the caloric reserve material of nature. The whale stores fat in his subcutaneous layers against the rigours of life at the Pole, the camel stores it in his hump against hard times in the desert, the African sheep stores it in his tail and his buttocks against the day when even the parched grass shall have withered away. But fats are more than stores of reserve caloric material. They are heat insulators, they are fillers of dead spaces, and they are facilitators of movement in rigid compartments such as the orbit, the pelvis, and the capsules of joints. They are also essential building materials. Animal fats contain three groups of
substances: the neutral fats which are chiefly energy providers, the lipids containing phosphorus that enter into most tissues and bulk largely in the brain and the central nervous system, and the sterols that are the basis of most hormones.

My comments would be too detailed to go into here. For a current look at fat science, check out Lyle McDonald's summary here and here.

The body must have proteins and animal fats. It has no need for carbohydrates, and, given the two essential foodstuffs, it can get all the calories it needs from them.

No argument here.

The expert on nutrition is not the nutrition expert, but the man who has studied nutrition by the ultimate method of research, the struggle for survival. The Eskimo, living on the ice floes of the North Pole, the Red Indian travelling hard and far over wild lands in hunting or war, the trapper in the Canadian forests, the game hunters in Africa-these men must find food that gives the greatest nutritive value in the smallest bulk. If they cannot find such a diet, their journeys will be limited both in time and in distance, and they will fail in their task. All these men have found that a diet of meat and animal fat alone, with no carbohydrates, with no fruit or vegetables, with no vitamins other than those they get in meat, not merely provides them with all the energy they need, but keeps them in perfect health for months at a time. Seal meat and blubber for the Eskimo, pemmican for the Indian and the trapper, biltong for the hunter, have proved to be the perfect diet both in quality and in bulk.

I don't think a meat-only diet is optimal, though it does make sense to limit fruit and starchy vegetables. We'll talk more about specific recommendations as we get into the body of the book, as they begin to talk about specific recommendations.

Dr. Mackarness's book is timely. It brings the important research work of Kekwick and Pawan into the sphere of everyday medicine, and it shines the torch of common sense into a corner that was becoming obscured with the dust of statistics and the cobwebs of scientific dogma. It bears a message of hope and good cheer to the plump.

And whom among the plump doesn't need a message of hope and good cheer? I'll be back on Wednesday with another post.