No more Mr. Nice Guy, because YOU deserve better ! Part 3

Obesity is not hereditary

There are only two reasons for being overweight, 1) eating to much crap 2) not exercising.

I'm still waiting.

Don't put your coffee in the refrigerator for freshness. The cold temperatures will dry up the oil in the coffee. Its the oil that gives the coffee its flavour. Also coffee absorbs oders and flavours of other foods.

Do you know what country has the highest rate of obesity in the world ?
Answer below.

According to The Emergency Medicine Journal,obese people are 80% more likely die in a car accident than normal-weight drivers. Slightly higher among obese woman.

30% of individuals with prediabetes will develop Type2 Diabetes within 5 years if they don't make significant lifestyle changes.

T2D is a slow and painful disease that is ultimately terminal.

Stop having intimate dinners for two when your the only one at the table.

Watching a sad movie may make you eat 28 to 58 percent more popcorn.

It does not cost more to eat healthy than to eat junk.

Have you ever noticed that the only people who say that are overweight ?

The human eye can distinguish over a million different colors and take in more information than the largest telescope known to man.

Want healthy skin? Eat berries. Berries have antioxidants that safeguard the skin from sun damage ind inflammation. They also fight puffiness,fine lines and blisters.

Gardening is not exercise. Neither is housework.

According to the Journal of the National Cancer Institute,having dense breast increase the risk of malignancy by four to sixfold. Breast density cannot be felt by the fingers;it's determined by mammographic images.

Answer : Nauro Island and the Cook Islands.

Stay Focused



   

No more Mr. Nice Guy, because you deserve better. Part 2

There is one thing you can do that will dramatically improve the following conditions; cardiovascular disease,hypertension,type 2 diabetes,arthritis and osteoporosis. Do you know what it is? The answer is at the bottom.

You cannot convert fat into muscle or muscle into fat. Cannot be done!

I'm still waiting to see someone do the deadlift correctly.  

If you play a sport,any sport, and want to improve your performance quickly the best thing you can do is take ballet lessons.

What you did can't hurt you. What you do next can.

Often the first signs of bad health is death!

The number 1 reason given for not exercising : no time

The average person spends 3hrs and 52mins watching TV and 1hr and 8 mins on the internet.................... PER DAY !

Bodybuilding is not a sport.

For every pound of fat you lose. You reduce the pressure on your knees by 4 lbs with every step you take.

Why do some people take better care of their cars than of themselves ?

According to the British Heart Foundation 44% of the British population does no exercise.

Total cost of inactivity to the UK economy..................£900 million a year !

Did you make a New Years resolution to lose weight and get healthy ?

Are you still doing it?

Answer : resistance training.  Free weights, machines. It doesn't matter.

I haven't missed a solid week of training since the summer of 2012.

   

No more Mr. Nice Guy, because YOU deserve better !

You don't need to exercise harder or more. Just SMARTER!

I am still waiting to see someone do the deadlift correctly!

Situps,crunches and bicycles DO NOT work your abs or your core.

They will however hurt your back.

Weight gain is the end result of being ill. NOT the cause of your illness.

Knee raises work your hip flexors not your lower abs.

If your not using a heart rate monitor when doing your cardio work,your waisting you time.

DO NOT use the old 220-your age x percentage to figure out what your heart rate should be. It just might kill you.

Personal trainers should not sell products they recommend to their client's. EVER !

Stretch. Warmup. Workout. In that order. Always.

Long,slow cardio sessions burn very little fat.

Jogging or shuffling as i call it, is a very inefficient way of losing weight and getting fit.

It will however beat the crap out of your body.

In my opinion there are 3 things that has lead to the exessive weight gain we have seen in the past 10 years.
1. Procrastination
2. I want it for nothing
3. I want to do as littl as possible to get it.

I have never met a person who wasn't capable of losing weight and keeping it off

People who listen to me are glad they did. People who don't wish they had.

In the immortal words of "The Oak". "I'll Be Back".

Stay Focused    

     






 

Jimmy Valvano

             Jimmy Valvano was an American college basketball coach.He was considered one of the all time greats,but that would not be his legacy.Please watch this brief speech made by Jimmy V at the ESPN awards show back in 1993. If you are already taking good care of yourself this will just re enforce the importance of keeping your health. If your not and this doesn't motivate you to get started then i dont know what to tell you. Enjoy !
http://youtu.be/HuoVM9nm42E   
Stay Focused

Dangers of Using Rapid Weight Loss Techniques

    I am often confronted by people interested in using rapid weight loss(RWL) techniques to lose large amounts of weight quickly for esthetic reasons.Such as an upcoming wedding,holiday or reunion. Unfortunately,many of these practices are not only unsafe,but could be potentially life threatening in some circumstances.
     There are dozens of weight loss strategies,many of which that are promoted by the Internet,the media in the form of endorsements of specific supplements and exercise programs by celebrities and athlete's and diet books and magazines. The most common ones are,restricting food intake and/or fasting,fad dieting(i.e. juice diets,detoxing,counting points)and excessive exercise training sessions.There are many physiological and psychological effects associated RWL. The most common and potentially serious side effect is dehydration. A 2% drop in water weight can lead to increased mental fatigue,sleepiness,nausea vomiting and apathy.Extreme dehydration can lead to heat-related illness,hospitalisation,or even death. Dehydration and caloric restriction will impair your exercise performance
     Extreme caloric restriction may lead to malnourishment, and over time,vitamin and mineral deficiencies.These deficiencies can lead to dry or brittle hair and fingernails,muscle atrophy,fatigue,cramps,weakness,depressed immune system,slow metabolism or dizziness. And,if your goal is to lose fat and gain muscle remember,the slower the weight the loss the better.Your weight loss goal per week should 0.5% of your total body weight. Any more than that you are losing a lot water  and muscle.Which is counter productive to long-term weight management. Incorporating 2-3 days of resistance training per week is also beneficial for preserving lean muscle tissue.
     Long-term calorie restriction may also lead to other health and diseases such as ,osteoporosis,muscle atrophy,lowered bone density,abnormal growth and development,anaemia,heart damage,anorexia and in extreme cases death. In certain situations RWL may be warranted.Such as if you have hypertension,high cholesterol diabetes or metabolic syndrome X and a result of being obese. However,if you choose to use a RWL strategy always do so under the guidance of a professional.   
     Education regarding the dangers of using these RWL practices is essential for maintaining optimal health,thereby preventing serious injury/death and for long-term weight management success. Eat right,stay hydrated and aim for steady and consistent weight loss of approximately 1-2 lbs/wk for long-term weight management.   

No.1 mistake people make when it comes to weight loss and good health

             A study from the Annals of Internal Medicine shows a common mistake nearly everyone makes in the bedroom that is killing their metabolism.This mistake blocks your ability to reduce fat,drives up your hunger,ages you rapidly,saps your energy and damages your mental function.This mistake can make an otherwise "healthy" person to show the same type of insulin resistance and blood sugar problems as a full-on type 2 diabetic. Most people don't even know they are making this mistake.
             The mistake i am talking about is impaired sleep.If you had a choice between exercise and sleep for your health and waistline,hands down,sleep is the winner...here are the 5 reasons why:
Reason 1
      Not getting enough sleep makes you ravenously hungry and skyrockets your cravings for the worst food possible.How ?
First, impaired sleep causes leptin,your "i'm full" hormone to go down by 15.5%
Second, it causes your "i'm hungry" hormone to go up by 14.9%
This sends your your appetite wildly out of control. Driving your cravings for sugar, sweets and sugary carbs through the roof.
Reason 2
       Leptin also controls your metabolism by influencing your thyroid hormone.So when you dont get enough sleep and leptin goes down,your thyroid also goes down, which causes your metabolic rate (how many calories you burn at rest)to plunge.The food you eat gets parked on your belly and thighs instead of being burned for energy.Did you know that the majority of the "fat burning" process actually happens when you sleep.During sleep ,leptin triggers specialised calorie-burning fat cells to burn up excess calories that you don't need and to release that energy as heat.
Reason 3
    Sleep deprivation also depresses how sensitive your cells are to insulin. The less sensitive you are the more insulin you need.And more insulin causes a double fat-making whammy by telling your liver to turn the food you eat into fat and by locking fat in your fat cells so it can't be released to be burned.As your body perceives lack of sleep to be a threat to its existence, it fires up your stress hormone cortisol,which has been directly linked to belly fat.
Reason 4
      Impaired sleep also damages your brain,cognitive abilities and mood.Studies shoe that when we sleep,our brain flushes out potent neurotoxins that are normal by-products of our waking activity.Let those by-products accumulate and bad things can happen--like brain fog,impaired memory,wild mood swings and trouble focusing
Reason 5
      Have you ever seen someone who hasn't gotten a good nights sleep? They look wasted and older! That's because a lack of sleep robs you of your primary "youth" hormone. i am talking about growth hormone--your master rejuvenation hormone that mostly only comes out at night,helping you re-build and repair and keeping you young.Lack of growth hormone also dramatically alters your body composition,shifting it to be more fat and less muscle-not what you want.
Bottom Line: Never underestimate the importance of consistently getting a good nights sleep. Sweet dreams!   

A great quote

       As a strength and conditioning coach i have on more than one occasion come up against a head coach who believed they knew all there was to know about there sport. This includes telling me how to do my job.I hope you coaches out there read the following quote .
             "The key thing I think is the openess to learning....coaches need to look at things on merit and understand that just because they've played the game ,they don't know everything about it.....Having a passion to improve is important. Knowing that you are a part of the problem means that you can also be part of the solution."
Wayne Smith 
ex-All Black Rugby Team Coach
      Brilliant !