Calling All Runners !!!

Anybody that considers themselves a runner, you know who you are, has probably had some injuries in their life. As a matter of fact, shoe technology has increased greatly over the last several decades, yet there is an increased rate of running injuries. Hmmmm, sounds a bit weird to me. In a new book called "Born to Run; a hidden tribe, super athletes, and the greatest race the world has never seen," Christopher McDougall asks a reasonable question; "How come my foot hurts?" In search to find the answer, Christopher sets off to find a hidden indigenous Indian tribe in the Copper Canyon, Located in Mexico. What he learns is that everything we thought we knew about running is wrong. Sorry Nike added more and more air in the soles is making it worse. Its called bare foot running. Trust me, if you are a runner look into bare foot running. It will change your life and save your knees. Also, I highly recommend "Born to Run," by Chrispoher McDougall.


Watch Here
http://www.youtube.com/watch?v=Xv4Se5ka9Pk&feature=related

Eat Stop Eat Challenge!!

For those of you who really know me and understand my fanatical obsession, then you also understand how much I recommend the "Eat Stop Eat" lifestyle. For those that don't know what this is the gist of it is this: don't eat for 24 to 36 hours. Nothing more nothing less, just don't eat. You can drink all non-calorie drinks you desire. Do this every 4 or 5 days, maintain a healthy diet the rest of the days you are eating and your result will be less fat and body weight. Here is an email I received from the creator of "Eat Stop Eat", Brad Pilon.

"It is a common misconception that the goal of a great diet program is only to help you lose weight. This is wrong the way to view dieting. A great diet program should make sure the weight you lose is all fat, and this is the goal of Eat Stop Eat.

I spend my mornings catching up on my reading. This usually involves a nice hot cup of coffee and a desk full of research papers. Lately, I've found that there is more and more research being published that supports the science behind the Eat Stop Eat lifestyle.Just the other day I came across a very interesting study in Acta Physiologica Scandinavia - The journal of the Scandinavian physiological society. In this study the effects of a3-day fast on human metabolism was examined.

The authors found the typical benefits that are associated with fasting:

No decrease in Energy Expenditure - metabolic rate DID NOT slow down

A decrease in RQ - indicating an increase in fat burning

Increased blood flow - some very impressive numbers, (I challenge any "Nitric Oxide" supplement to show this kind of data!!)

Decreased blood insulin levels - Considered to be one of the major health benefits of fasting

Increased glucagon levels - more reliance on body fat as a fuel source

Increased Growth Hormone levels - If you have read Eat Stop Eat then you know that I think this is one of the major keys behind the benefits of fasting

Increased noradrenaline - More fat burning hormones
No increase in cortisol - No reason to think that muscle is being broken down
One of the major things that caught my eye in this paper was a great graph showing the change in fuel sources that were fueling metabolism.

The first thing I noticed in this graph was that the amount of calories being burned during a fasting day and a non-fasting day are roughly the same (about 2000 Kcals), however during fasting a lot more of these calories are coming from fat. And, since the subjects were not eating any fat while fasting, this fat must have been body fat.

Another interesting finding was that the majority of this fat was stomach fat.

While I do not recommend fasting for 3 days straight (I prefer24 hours), this study does add evidence to the idea that fasting can be an effective method of reducing calorie intake and increasing fat burning without negatively effect metabolic rate, or muscle mass.

After thoroughly reviewing this study I'm more convinced then ever that the Eat Stop Eat lifestyle is the easiest way to lose weight,and to make sure that the weight you lose is all fat."


If this doesn't get you to check out this lifestyle, then I guess it is not for you. My challenge is to at least try this lifestyle for a few months and see what it can do for you. If you do what your supposed to do this will only help you physically.

I think we are going overboard here!!

Well it has been awhile since my last posting. A long trip to Utah and summer work has kept me very busy, but that is the way I like it.

Yesterday I was listening to a doctor speak about the ill effects of eating dairy and animal products. This was a talk show and so caller after caller were told to get rid of ALLLLLLLL dairy and animal products. After listening to this for awhile and pondering over his claims, that are substantially backed by research, I began thinking about how I could make claims about the ill effects of living a vegan or vegetarian lifestyle. Sure living a vegan lifestyle may help people feel better but how much better? How many years will this lifestyle add to ones life? I have no idea. Serioulsy how do you measure that? Can you imagine a study that lasted 60 years or until all participants died. For those that are living this way; more power to you. I hope it works for you and I hope you are healthy.

Here is my recipe for living a healthy life: Eat healthier than the day before, eat all things in moderation (heck if you are overweight and obese just quit eating) and exercise one hour a day, everyday (even if it is just walking).

Oh and by the way for all you organic food freaks, your expensive organic food bill may only be giving you one thing: LESS MONEY IN YOUR WALLET. http://news.google.com/news?pz=1&ned=us&hl=en&q=organic+foods&cf=all&start=0

What Does Your Ideal Body Look Like?

I have recently been thinking about what my ideal body or level of fitness I would like to achieve. Many of you have probably thought the same, especially women. I feel badly for women in this day and age. I believe there is greater pressure placed upon women to look great. I think that is a good thing to an extent. Sometimes it can be taken to the extreme and that is when we see the anorexia and bulimia take control of people's lives. Instead of what others want you to look like what do you want yourself to look like. What is your ideal self? Why cant you get to that level of fitness that you have always dreamed? Or why don't you look the way you want? Here is an inspirational story that may give you a desire to be you and do what you want to do. I don't know this women's whole story but I know she went after what she wanted out of life and she has found it. You can do the same. And you have two legs (you'll understand after watching the video).

http://www.ted.com/talks/view/id/482

After 6 weeks!! This is GREAT!!!!

Bob (not his real name) and I have have just finished a six week training regimen. Here are the before and after pictures.

Starting weight: 245
Ending Weight: 230

Those numbers are deceiving though because he gained 5 to 7 pounds of lean mass (when people say they gained 5 pounds of muscle in 6 weeks, it is not 5 pounds of 100% muscle. Top professionals can gain 5-7 pounds of 100% muscle in one year). Lean mass is muscle, tissue, fat, etc.

So in reality he may have lost upwards of 20 pounds. This is not 20 pounds of complete fat, although at least 15 pounds of it was (the other weight lost was water weight). Clearly you can see the fat the he has lost. You cant see it in these pictures but he has greater definition in his quadriceps (thigh). After six weeks, I would say this is awesome. He still has a ways to go, but he will get to where he is going because this youngster is very driven. I think he would look great at 195 with 10% bodyfat. I wont be training him any longer but we will be training partners serveral times a week.

I am really proud of you Bob. These pictures show how hard you have worked over the last six weeks. Keep going, dont give up now. That goes for everyone. Just start. If you dont know where to start, ASK. It only takes a simple question and a desire.

I Told You So !!

I am a huge advocate of intermittent fasting because it has many health benefits (review my past post here: http://tracybertagnole.blogspot.com/2009/03/benefits-of-fasting.html). This does not even tell you the biggest reason of why I love fasting. Of course it is anecdotal evidence, which means it is evidence that is not proven through science. The biggest reason: I feel much better. Its as if I am floating and have that extra step in me.

Recently I have come across a video from 60 Minutes. This video is about a pill that will help us all live longer healthier lives. But, after the first couple of minutes of the video they speak of calorie restriction (one way to do this is through intermittent fasting) and its benefits. Folks, let me tell you something; QUIT EATING. Watch this movie about what calorie restriction can do for you. http://www.youtube.com/watch?v=R3TGKOQeTrc&eurl=http%3A%2F%2Fwww%2Enews13direct%2Ecom%2F&feature=player_embedded

Fasting can ultimately help an overweight or obese person lose weight but it is so much more than that. There are too many good reasons not to fast. The only bad thing that I have found about intermittent fasting, from doctors, is that it leads to binge eating. What!! Who cares? That is like saying that we shouldn't drive our cars because there is a possibility that we could get in a wreck. Just because a person or persons cant control themselves psychologically does not mean that fasting shouldn't be advocated. This is the wonder drug. Let me say it one more time, QUIT EATING. No, don't go anorexic on me, but eat a little less and your life will be much better.

Fasting has a time and place. For example, I don't advocate athletes restricting calories. Why? They need the extra calories to boost performance. Michael Phelps is a great example. During the summer Olympics he was consuming around 7000 calories a day. That is a whole lot of food. But he had to have every ounce of it because he was utilizing it in the pool. But for the majority of Americans and people they have no reason to not stop eating.

WHERE DO I START?

I have realized something lately that has always been there but was not made manifest to me until I took a step back and looked at myself. Whenever I do something new or something I have never done I either cant do it well or it takes me awhile before I actually get the gist of it. I have come to understand that most people have the same problem with exercise and getting into shape. I can just hear the words in their minds saying, "I want to get into shape, but I don't know where to start."

I have thought about this for several days now and have come up with a few suggestions to get started.

1) Buy a book that gives you a solid foundation about exercises, how to do them and why they are used. Find the book at your local book store and then buy it online. Trust me Amazon will be much cheaper than Barnes and Noble. For example, my wife wanted a book to help her workout from home. I found one for her that was $25 new and bought it on Amazon for $5, seriously. Make sure the book also contains a brief introduction on nutrition and exercise routines.

2) Get out of the home and into a gym. So many people make fun of the new gym goers that fail every new year. Most fail but some continue. The reason they fail is because they don't know what to do and they don't have social support. Women need support much more than men do in order for them to succeed. I am a firm believer in using a gym because you have something to look forward to and you cant be distracted like you could be at home. And mothers, don't give me the b.s. that you have too much to do. You make it a priority. Gyms now come equipped with kid cares. I know a dad that takes 4 girls to the gym and drops them off at the gym kid care and then get his workout in. I am sorry the days of excuses are gone. Get off your rear end and make it a priority. Quit watching Oprah and do something good for your body.

3) Ask, ask, ask. Even though you are a new gym goer, one of the best ways to learn is to ask questions to those that are around you, working out. If I see someone that looks good and is in really great shape I ask them how they got to where they are at. Trust me, you will recognize the people that are in shape and know what they are doing compared to those that are not in shape and don't know what they are doing. Ask questions to those that are in shape. I am always asked a lot of questions. Why? Because I look like I know what I am doing and it is flattering for someone to ask you questions about your fitness level. Meaning, if you do ask someone for help they are more than likely going to be ecstatic to help and give you tips and pointers.

4) Even if you don't have support, Just Do It Anyways. Do it for yourself and prove to yourself once and for all that you can overcome your bad eating habits and sedentary lifestyle.

The last three weeks I have been training a 19 year old freshman in college. While talking to him I realized that he really wanted to start getting in shape but did not know where to start. He now knows a great deal about fitness and nutrition and the basic principles of living a healthy lifestyle. It has brought me a great deal of satisfaction to change this young mans life. What I am doing with him for the last three weeks and next three weeks will forever change how he will lead the rest of his life. Now he knows what to do and how to do it. He knows why to do certain exercises and for how many reps to reach a certain goal. He knows how to change his eating habits so results will show. All of this brings a smile to my face knowing that I have impacted someone's life in a way that will change the way they lead the rest of their life. This is what life is really about.

Please let me help you. If you have questions, just ask. I will help the best that I can. You can do it. I know you can. Start now.