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Your Basal Metabolic Rate – How it Applies to Rapid Fat Loss

October 29, 2009

Your basal metabolic rate is the number of calories your body burns, not including calories burned from daily activity. I realize that calorie counting and knowing your BMR may seem like an "old school" approach to dropping body fat, but an understanding of these numbers will help if you are stuck. I want to discuss your BMR and why many people simply eat too many calories per day when trying to lose weight. We will also discuss the fact that people overestimate the effect that adding muscle has on increasing the BMR.

[I wasn’t planning on throwing in another Halloween photo, but this picture was too good to pass up.]
Understanding BMR Is Going to Help You Get Lean Quickly

The total calories you burn in a day are a sum of your BMR plus any calories burned through activity. The biggest number in this equation is your basal metabolic rate…the amount of […]

Original post by admin

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Nutrition Deathmatch #2: Special K Protein Shake v.s. Chocolate Milk

October 29, 2009

I think it’s time for me to find another health club.
Yesterday, while chatting with the “towel lady”, I noticed that they were carrying a new protein shake…..by Kellogg’s…  the makers of Eggo waffles, Froot Loops and Pop Tarts.
and now they’re making protein shakes.
I asked to take a look at a bottle of the NEW!!! Special K Protein Shake.
Arrrggghhhhh!!!
Here’s what the label looked like:

Looks pretty good, right?
I mean, except for the sucralose, corn syrup solids, acesulfame potassium, nutritive and nonnutritive sweeteners.
On the plus side, it has 190 calories, some carbs to re-fuel after your workout and a relatively small dose of protein.
Just like chocolate milk.

In fact, the macronutrient profile looks almost identical to the carton of chocolate milk that I picked up at the 7-11 across the street from the gym.
Calories about the same, protein about the same, carbs about the same. The milk had a lower fat content as I […]

Original post by DR

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Special K Protein Shake v.s. Chocolate Milk

October 29, 2009

I think it’s time for me to find another health club.
Yesterday, while chatting with the “towel lady”, I noticed that they were carrying a new protein shake…..by Kellogg’s…  the makers of Eggo waffles, Froot Loops and Pop Tarts.
and now they’re making protein shakes.
I asked to take a look at a bottle of the NEW!!! Special K Protein Shake.
Arrrggghhhhh!!!
Here’s what the label looked like:

Looks pretty good, right?
I mean, except for the sucralose, corn syrup solids, acesulfame potassium, nutritive and nonnutritive sweeteners.
On the plus side, it has 190 calories, some carbs to re-fuel after your workout and a relatively small dose of protein.
Just like chocolate milk.

In fact, the macronutrient profile looks almost identical to the carton of chocolate milk that I picked up at the 7-11 across the street from the gym.
Calories about the same, protein about the same, carbs about the same. The milk had a lower fat content as I […]

Original post by DR

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Modern Fitness Standards: How Do You Measure Up?

October 29, 2009

Organizations whose members are expected to engage in physical activity as an essential aspect of affiliation – the various branches of the military, law enforcement agencies, fitness methodologies like CrossFit – necessarily impose standardized fitness benchmarks, minimum requirements which every prospective member must satisfy. When a significant portion of your professional identity is predicated upon your ability to catch (or kill) bad guys (bad guys, mind you, whose primary objective is to avoid capture), you’ve got to be able to run, jump, support your own body weight, and adequately perform all the other physical activities that might come up in a day’s work. The various fitness standards are an attempt to ensure candidates are up to par in their respective areas.

They vary wildly, of course. Different jobs call for different levels of competency. Also, certain organizations, like the Army, are always looking for new recruits, so their standards aren’t quite […]

Original post by Mark Sisson

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Old School Muscle Building

October 28, 2009

We live in the information age. There’s so much knowledge being fed to us every second with so little time to actually digest it, that we end up more confused than when we started. This is also what’s happening with the fitness advice of today. There’s so much information on new “special techniques to get you strong”, that we forget about the simple, core exercises that have been proven to work for decades. In that spirit, I’ve listed the three core exercises for building muscle.

[I have no idea what I was thinking when I put in this picture.]
It’s Time To Get Old School
There’s a reason doing 3 sets of 6-10 repetitions has been so popular up until now for building muscle. It’s because it’s simple, and it works. If you’re looking to put on muscle, find a weight that for your particular exercise, you can’t do more than 10 repetitions […]

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

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Could You Save Your Own Life?

October 28, 2009

(This is the second part of a four part series on fitness. Part 1: What Does it Mean to Be Fit?)
Yesterday, I explored the malleable meaning of fitness, including how our ideas of fitness (both reproductive and physical alike) have drastically changed over history. What began as a reliable indicator of a person’s ability to survive and provide for his or her family or tribe has lost its urgency, and becoming fit in the modern world is now a choice, rather than a necessity for reproductive survival.
Or is it?

Putting aside the potential long-term health and longevity benefits conferred by optimum human fitness (to be discussed later), there are still certain timeless, universal advantages to being fit. And no, I’m not talking about stuff like tool making, hunting, interpersonal combat, hard physical labor – all classic human activities that undoubtedly see a boost when the actor is fit, but they aren’t […]

Original post by Mark Sisson

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Resistance Stretching

October 28, 2009

In yesterday’s post, I introduced you to microStretching.
Today, it’s Resistance Stretching….made famous by 40-something Olympic and World champion Dara Torres.

In 2008, Resistance Stretching was Dara’s secret weapon at the Olympic Games in Beijing where she won three silver medals, broke her own personal best time in the 50m freestyle (trailing the gold medalist by 1/100th of a second) and became the oldest Olympic swimming medalist in history.

Dara’s success as an older athlete is what got me interested in Resistance Stretching (RS).
So, I contacted Dara’s RS gurus Steve Sierra and Anne Tierney and grilled them with questions.
Here is some of what they had to say…
What is Resistance Stretching?
Resistance Stretching is based on the theories that:

The stretching effect occurs during the entire movement of the muscle while it is being contracted, not just at the end point of the stretch…unlike traditional static stretching.
A muscle must contract while elongating for a true stretch. […]

Original post by DR

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YouTube – Jose Canseco Vs Sikahema Boxing Video

October 28, 2009

The Ultimate Mma Strength And Conditioning Program 
Combat Core Strength: Advanced Torso Training for Explosive Strength and Power

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Original post by dominic Paris

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What Does it Mean to Be Fit?

October 27, 2009

(This is the first part of a four part series on fitness.)
fit-ness
?fit-ness
n.

The capacity of an organism to survive and transmit its genotype to reproductive offspring as compared to competing organisms
The ability to conduct oneself in physically demanding situations; to function effectively in emergencies; to display superior body composition and aptitude in matters of strength, cardiovascular capacity, power expression, reaction time, speed, agility, flexibility; to evince generally superior health and resistance to injury and disease

In Grok’s time, both definitions of fitness were inextricably linked. In fact, I’d argue a Paleolithic hominid organism’s reproductive fitness almost completely relied upon his physical fitness level, whereas today’s humans wield various currencies, both immaterial and tangible, that predict their reproductive fitness irrespective of their physical strength, stamina, or endurance. A person’s bank account, education, or employment status are all considered to be better predictors of reproductive fitness. The ability to whip out a debit card […]

Original post by Mark Sisson

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microStretching

October 27, 2009

We all know how to stretch….right?
Bend over, touch your toes and hold for 30 seconds.

So, why is it that after years and years of static stretching after each and every workout, my hip flexors, hamstrings, abductors, calves, traps, pecs and entire shoulder girdle were always uber-tight and I was suffering from lower back spasms every few months?

Could it be that what we thought was right wasn’t?
Could it be that just about every personal trainer in the world is wrong?
Could it be that Mr. Toe Touch was wasting his time and perhaps even making things worse?

This is where I found myself about a year ago.
So I went looking for another way to stretch my tight muscles back into balance.
And I found two very different techniques that worked very well for me.
Today, I am going to introduce you to microStretching.

more about “Micro Stretching“, posted with vodpod

For those of you that need more […]

Original post by DR

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