Warrior Fit Boot Camp Fitness Fun!

Can you avoid fat gain during cheat days and holiday feasts like Thanksgiving and Christmas? Sure, you can – but if you’re a big eater that loves food, like me, it’s more a question of minimizing fat storage than attempting to avoid it. And trust me, there’s a few nifty strategies that can be used for damage control while still enjoying holiday hedonism, cheesecake mastery and spontaneous feasts of all sorts.
The key to damage control during ad libitum (“at one’s pleasure”) eating sprees lies not only in how much you eat but also with the choice of macronutrients. Food combination voodoo? No, just pure facts based on nutrient metabolism and science.
The question is also how to quickly get back on track for there is no doubt that big eaters can eat thousands of surplus calories that do lead to fat gain and post-holiday bloat. One of the “secrets” to maintaining […]

Original post by noreply@blogger.com (Martin Berkhan)

One last muscle building post for this week.
Obvious fact…unplanned breaks from working out suck.
(Mostly because they typically happen as a result of an injury).
But here’s the truth about lay offs – They can actually help you build muscle.
Now, I know that mentally time off from training can be really, really tough, but physically they may hold a lot of benefit.
So here’s the basic premise…We don’t know exactly why, but after a two week period of being in a cast the cross sectional area of the muscles in your leg can decrease by around 10% (you lose muscle size).
After 10 weeks of rehab, the cross-sectional area can increase by around 15% (you gain muscle size)
Lose muscle now to build muscle later?
Again, I have no idea why this occurs..call it supercompensation or look to myogenic transcription factors like myogenin, MRF4, Myf5 and MyoD…whatever the case may be, time off could be […]

Original post by Brad Pilon

Anyone who has ever watched Bloodsport or Kickboxer knows who Jean-Claude Van Damme is. He was basically the face of martial arts for people everywhere, and his movies had such a large influence that many current-day fighters say his movies were the reason they went into fighting to start with.

So needless to say, Van Damme’s movies have had a large influence on a lot of people around the world. Which is why it’s unfortunate that Van Damme destroyed his career and wasted years of his life by falling into alcohol and cocaine.
Van Damme Looking to Redeem Himself
It’s easy to believe that no one is taking the fall to rock bottom harder than Van Damme himself. He used to represent a lot of things, and not only martial arts – but also keeping in amazing shape, flexibility and fitness. By letting himself get addicted to cocaine and alcohol, he really did let all his fans […]

Original post by rafael@thefitnessadviser.com (Rafi Bar-Lev)

Plants are not passive things. Oh, they’re not running and fighting and directly acting on the local environment with any sort of mammalian consciousness or intent, but they do employ defenses against hungry animals, insects, intrusive plant life, and disease – just like we do. We differ greatly in a few major areas, of course. Plants make themselves (or their seeds) unpalatable, indigestible, and downright poisonous through the lectins, gluten, and other antinutrients we enjoy railing against; to defend themselves and their offspring (fuzzy “seeds”), animals bare teeth and claws, run incredibly fast, climb trees, burrow into the ground, or wield semiautomatic rifles. But plants’ and animals’ respective modes of management of “internal” threats, like disease or infection, are more similar than not: we all manufacture antioxidants. With animals, the immune system, which defends from pernicious invading forces and helps determine the inflammatory response to harmful stimuli, is well known […]

Original post by Mark Sisson

It’s time for the annual procession of all things carb: potatoes, rolls, cranberry molds, all manner of desserts. Thanksgiving, however, needn’t be a salivating stare down with the spuds. The subject du jour: how you plan to handle the holiday. Primal types seem to fall into two camps when it comes to these occasions. Some say every day is a Primal day, and they go about preparing their Thanksgiving feast the way they do every other meal. If they’re visiting for the holiday, they selectively forage and might even bring a Primal dish of their own (to share or relish alone). Others take a looser approach, balancing the value of family traditions with their Primal interests to forge a reasonable compromise for the day. There’s plenty of room under the Primal tent for both good, old-fashioned moderation and rock solid resoluteness, I’d say. Let’s take a closer look.

The “Taking 20” […]

Original post by Mark Sisson

Overburdened doctors sure do love tangible targets, like lipid numbers. They’re easy to hit with drugs. There’s no guesswork – statins and the like actually do lower cholesterol (whether that’s helpful or harmful is the question) – and that makes a physician’s life simpler. Oh, sure, lifestyle changes work, but most patients won’t bother trying them (especially when the changes you prescribe are founded in faulty science and no fun following). Doctors can usually get patients to take a pill.
There’s yet another cholesterol-busting wonder drug on the coming horizon called anacetrapib. A recent eighteen-month trial found that it boosted HDL (from 40 to 101) 138% greater than placebo and slashed LDL (from 81 to 45) 40% better than placebo in patients already taking statins by hampering the effects of the CETP enzyme. Another potent CETP-inhibitor – torcetrapib – made similar headlines in 2006 when it boosted HDL and reduced LDL […]

Original post by Mark Sisson

3 cycles of:
Two-minute scuffle
200 Meter Partner Carry – Piggyback
200 Meter Partner Carry – Fireman’s Carry
200 Meter Partner Carry – Bridal Carry
30 Second Plank for Two

How-to:
It’s partner time.
Hunter-gatherers formed tight-knit communities by necessity. Each member was integral to the success of the group, and everyone had something to offer, be it wisdom, physical prowess, or even foraging techniques. Humans in general are social beings; we either make small mouth noises or make signs and gesture with our hands to communicate directly with each other, or we write/type/etch lines and loops that represent these mouth noises to relay communication to far off people. And that’s just the last couple hundred thousand years. Now, Facebook and Twitter and blogs like these represent new avenues for a different sort of communication and social connection. You can meet someone, fall in love, and make plans […]

Original post by Mark Sisson

I’d like to expand on my “What we can learn from Ryan Reynolds” muscle building blog post and really explore the idea of “Wave Theory Muscle Building”.
Basically, the idea is as follows:
Very few of us can go all out all the time. Real life tends to get in the way of our workouts and muscle building. Things like job stress, money stress, lack of sleep, colds, flu’s, car accidents, all of this stuff will demand some of our time and energy.
Not only this, but as most of us have discovered, muscle growth doesn’t happen linearly.
It takes some time to ramp up, then it happens, then no matter how hard you push in the gym, it slows to a crawl…especially if you continue to follow the same workout routine or patterns.
Whether it’s satellite cell availability, some sort of downstream regulator in the mTOR pathway..what ever the case may be something slows […]

Original post by Brad Pilon

Who knows why turkey became the fowl of choice this time of year, leaving duck forgotten by most. I guess the ducks themselves are just fine with this arrangement, but if you’re looking for a less-traditional and more adventurous Thanksgiving dinner, why not give duck a try?
A whole, roasted duck tends to work best for smaller groups, as there is less meat on a duck carcass than on a chicken or turkey and depending on where you buy it, duck can be more expensive. Duck is prized for its rich flavor and thick, fatty skin that is hard to resist when cooked until crisp. Duck is often cooked with a sweet glaze because it helps the skin caramelize and crisp up. A hint of sweetness also goes well with the slightly gamey flavor of the meat. You don’t need to go overboard with this, however, as our recipe below for […]

Original post by Worker Bee