Need to burn some calories with minimal space and no equipment? Try the burpee. Yes, it sounds like something caused by gastric distress, but it's actually a pretty serious exercise move. The burpee is a combination of several exercises--it can really get your muscles moving, your heart pumping, and the calories burning.
This video is excellent because it shows different speeds and variations.
1/30/10
What's Hot@Strongandfit.net?
January has been a great month here at Strongandfit.net. Two products have risen to the top in terms of sales:
Vince Delmonte's No-Nonsense Muscle Building has been my best-selling bodybuilding program this month. I'm glad to see people buying it because I think it is a wise investment. You can read my review here: Review of Vince Delmonte's No-Nonsense Muscle Building.
Mike Geary's Truth About Abs has continued to be my #1 selling abs/fat loss program. I stand behind his program as well, so I'm happy to know people are ordering it.
As I always say, good training/nutrition programs are a wise investment.
1/29/10
Biggest Loser Asia: Episode Eight
Biggest Loser Asia: Episode 8 RecapThe episode started with Dave and the blue team celebrating their victory from the last weigh-in. Dave challenged them step up the training a bit in order to avoid weight loss plateaus.
Kristy took her team to another level in training, but expressed frustration with Christine's lack of intensity. Nadia struggled with her ankle injury, which has gotten progressively more painful as the contest continues.
Tony was able to chat with his family via webcam. He told them about his trip to the hospital and assured them he was OK. His family praised him for his progressed and expressed their love and support.
Tony had his first training session since returning from the hospital. He was obviously still not 100% recovered. Dave told him to ease his way back in and not push too hard.
The Challenge: The challenge was pretty simple--three team members from each team would pull a sedan with one team member in the car steering. The first team to reach 75 meters would win. The blue team won decisively.
The winning team had the power to decide who on the blue team would sit out the next weigh-in.
Another announcement was made: The biggest loser winner would also win a car just like the one they had been pulling. Contestants were also reminded that they were halfway through the Biggest Loser contest.
The blue team also won the right to read letters from family members back home. It gave them serious motivation to do their best in training.
As always, the "last chance" workouts were intense. Kristy and the red team members all expressed their hopes to win the upcoming weigh-in. Dave noticed his team's fatigue but pushed them through the final training session.
The Weigh-In: Marilyn and Martha's weight would not be counted, so they tried a new strategy. They drank several bottles of water in hopes of artificially increase their weight (and end up with bigger numbers next week). It seemed to work for Martha--she lost no weight. Most of the other contestants lost 4 kilos. Tony was the last man to weigh in, and his 10 kilo weight loss secured the win for the blue team.
The red team expressed frustration with Marilyn and Martha's "water loading."
Elimination room time came, and the red team had an especially hard time. Nadia received three votes and was sent home.
Note: Sorry this recap is coming late. When I first tried to watch the episode I thought it was just a replay of episode 7 and I switched the channel. I wasn't able to watch it until later in the week.
1/26/10
Liposuction: Surgically Removing Fat (Guest Post)
Note: This is a guest post. Though my blog is mainly about diet and training, I'm well aware that cosmetic surgery is one option people use to improve their physiques.
Liposuction surgery has become safer and less invasive over the years – not to mention much more affordable. Today, fat-eliminating surgery can be performed in your lunch break and requires minimal post-operative care.
If you are considering liposuction surgery or have already booked your consultation, here are some points to consider:
1. Assortment of Areas
Liposuction surgery can be performed on almost any part of the human body. Although the majority of patients opt for fat removal from their abdomen, thighs, and buttocks, the neck and the arms are other potential candidates.
The success of liposuction surgery is attributed more to the reshaping or contouring of the body than sheer weight loss. That being said, some surgeons claim to have removed in excess of fifty surplus pounds from prior patients.
2. Candidacy
Not everyone is a good candidate for surgery. During the initial consultation, the surgeon will record details of your medical history, look for signs of uncontrolled blood pressure, and perform a series of tests to ensure that you are in good overall health.
Patients with a history of serious mental illness, and those with unrealistic expectations about the procedure may not be considered for liposuction surgery. Liposuction is not intended to be a substitute for exercise or healthy eating, nor is it marketed to the clinically obese.
3. Fat Removal
Several techniques can aid in the actual surgery, depending on the surgeon you choose. Generally speaking, a cannula, or hollow tube is inserted into the affected area, and an aspirator, or suction device sucks out the excess fat.
Some surgeons use “wet” liposuction surgery, in which a small amount of fluid containing a local anesthetic is injected into the surgical area to create more room for the cannula. Similar to vacuuming a carpet, the surgeon pushes and pulls the cannula to loosen and then remove the fat.
4. Potential Side Effects
Although liposuction surgery is becoming increasingly safer, some patients still suffer uncomfortable side effects. While medically minor, the bruising, swelling, and pain after the procedure can be debilitating. The surgeon will generally provide pain medications and a compression garment for wearing up to one month post-surgery. It is important to note that the success of the surgery is largely in your hands; failure to follow the post-operative instructions can increase the risk of complications and promote discomfort.
5. Choosing a Surgeon
As you continue to browse your options, you might see major discrepancies in the cost of liposuction. It is of paramount importance that you choose a reputable, certified surgeon, to perform your procedure. The old idiom “what you pay for is what you get” applies here, since some patients who opted for “cheap and cheerful” have been left with irreversible, grotesque results. Sometimes too much fat is removed at one time, and other times, the surgeon fails to pay attention to detail. Either error can leave pockets or craters in the skin.
Liposuction surgery is one of the most popular cosmetic surgery procedures of our time. Be safe, be informed, and enjoy your beautiful new body!
Liposuction surgery has become safer and less invasive over the years – not to mention much more affordable. Today, fat-eliminating surgery can be performed in your lunch break and requires minimal post-operative care.
If you are considering liposuction surgery or have already booked your consultation, here are some points to consider:
1. Assortment of Areas
Liposuction surgery can be performed on almost any part of the human body. Although the majority of patients opt for fat removal from their abdomen, thighs, and buttocks, the neck and the arms are other potential candidates.
The success of liposuction surgery is attributed more to the reshaping or contouring of the body than sheer weight loss. That being said, some surgeons claim to have removed in excess of fifty surplus pounds from prior patients.
2. Candidacy
Not everyone is a good candidate for surgery. During the initial consultation, the surgeon will record details of your medical history, look for signs of uncontrolled blood pressure, and perform a series of tests to ensure that you are in good overall health.
Patients with a history of serious mental illness, and those with unrealistic expectations about the procedure may not be considered for liposuction surgery. Liposuction is not intended to be a substitute for exercise or healthy eating, nor is it marketed to the clinically obese.
3. Fat Removal
Several techniques can aid in the actual surgery, depending on the surgeon you choose. Generally speaking, a cannula, or hollow tube is inserted into the affected area, and an aspirator, or suction device sucks out the excess fat.
Some surgeons use “wet” liposuction surgery, in which a small amount of fluid containing a local anesthetic is injected into the surgical area to create more room for the cannula. Similar to vacuuming a carpet, the surgeon pushes and pulls the cannula to loosen and then remove the fat.
4. Potential Side Effects
Although liposuction surgery is becoming increasingly safer, some patients still suffer uncomfortable side effects. While medically minor, the bruising, swelling, and pain after the procedure can be debilitating. The surgeon will generally provide pain medications and a compression garment for wearing up to one month post-surgery. It is important to note that the success of the surgery is largely in your hands; failure to follow the post-operative instructions can increase the risk of complications and promote discomfort.
5. Choosing a Surgeon
As you continue to browse your options, you might see major discrepancies in the cost of liposuction. It is of paramount importance that you choose a reputable, certified surgeon, to perform your procedure. The old idiom “what you pay for is what you get” applies here, since some patients who opted for “cheap and cheerful” have been left with irreversible, grotesque results. Sometimes too much fat is removed at one time, and other times, the surgeon fails to pay attention to detail. Either error can leave pockets or craters in the skin.
Liposuction surgery is one of the most popular cosmetic surgery procedures of our time. Be safe, be informed, and enjoy your beautiful new body!
1/25/10
Bicep Curling 101: Building Your Biceps
Let's face it: many of us were hooked on weightlifting the moment we saw Arnold strike a front double-bicep pose. When someone ask you to "flex your arm," he/she is wanting to see your bicep--it's somehow become the symbol of bodybuilding. So let's talk about training the biceps.
Curling is not rocket science: if you are bending/curling your arm, you are training the bicep. There are a few things you can do to vary the training:
*Change the rep/set/tempo.
*Vary the type of weights you use (straight barbell, e-z curl bar, dumbbell), which allows you to use different hand positions. Hammer curls, for example, train the forearms as well as the biceps. Dumbbells allow you to twist your wrist at the top of the motion for a little extra contraction.
*Use positions/equipment that keep your elbow from moving, thus completely isolating the bicep. Concentration curls would be one example (as we see Arnold doing on the right side); another example would be "preacher" curls, where you place your elbow on a padded surface.
*Allow other muscles to assist in the curl--also known as "cheat curls" (Arnold seems to be doing this in the left picture). In other words, do not keep strict form and allow your elbows to move, which would get other muscles (such as the shoulders) involved (this, by the way, is my least favorite method).
*Use cables, which keep the tension on the muscle constant throughout the movement.
Let me tell you something I would not advise doing: do not try to dream up every imaginable angle for doing curls. I get cracked up at all the stuff I see guys doing--I'm just waiting for someone to do cable curls while standing on his head.
1/24/10
Body Scan: 250 lb Woman vs 120 lb Woman
Here's a body scan image of a 250lb woman compared to a 120lb woman. Pretty dramatic difference.
Note: you can check out my 24/7 Fat Loss Program Review if you are interested in an effective diet and exercise program.
Note: you can check out my 24/7 Fat Loss Program Review if you are interested in an effective diet and exercise program.
1/22/10
Spot Reduction Revisited--Six Pack Quest
Is spot reduction possible? Intriguing research.
As I mentioned, I'm currently implementing some of the techniques in Vince Delmonte's Your Six Pack Quest program.* It has a training protocol called "Razor-Sharp Abdominal Cardio Workouts." Vince said something in one of these videos that surprised me: he mentioned the possibility of spot reduction.
Now, let me rewind a bit in my study of bodybuilding. Arnold Schwarzenegger used to say he believed spot reduction happens (or "something like" spot reduction)--he noted a difference in the appearance of his midsection when he spent more time training abs. Despite Arnold's claim, I've always been skeptical.
Back to the present. Vince said there is some research to support the possibility of spot reduction. I found it, so here it is:
Are blood flow and lipolysis in subcutaneous adipose tissue influenced by contractions in adjacent muscles in humans?
(emphasis mine)
Now before you go out and buy a worthless ab machine, let's keep some things in mind. Even if spot reduction is possible, it still does not change some fundamental truths about achieving the "six pack" look:
1. You cannot lose body fat without a negative calorie balance--this requires a good diet and exercise plan.
2. Abdominal training is still a fairly inefficient way to burn calories--the abs are relatively small muscles (compared to the legs, for example).
3. I believe you'd have to already be fairly lean to see the benefits of spot reduction.
I like Vince's comprehensive approach:
1. Lower your body fat through diet, resistance training, and cardiovascular training.
2. Integrate abdominal training in a way that may help facilitate spot reduction.
*You can read my review his program here: Your Six Pack Quest Review
As I mentioned, I'm currently implementing some of the techniques in Vince Delmonte's Your Six Pack Quest program.* It has a training protocol called "Razor-Sharp Abdominal Cardio Workouts." Vince said something in one of these videos that surprised me: he mentioned the possibility of spot reduction.
Now, let me rewind a bit in my study of bodybuilding. Arnold Schwarzenegger used to say he believed spot reduction happens (or "something like" spot reduction)--he noted a difference in the appearance of his midsection when he spent more time training abs. Despite Arnold's claim, I've always been skeptical.
Back to the present. Vince said there is some research to support the possibility of spot reduction. I found it, so here it is:
Aerobic exercise increases whole body adipose tissue lipolysis, but is lipolysis higher in subcutaneous adipose tissue (SCAT) adjacent to contracting muscles than in SCAT adjacent to resting muscles? Ten healthy, overnight-fasted males performed one-legged knee extension exercise at 25% of maximal workload (W(max)) for 30 min followed by exercise at 55% W(max) for 120 min with the other leg and finally exercised at 85% W(max) for 30 min with the first leg. Subjects rested for 30 min between exercise periods. Femoral SCAT blood flow was estimated from washout of (133)Xe, and lipolysis was calculated from femoral SCAT interstitial and arterial glycerol concentrations and blood flow. In general, blood flow and lipolysis were higher in femoral SCAT adjacent to contracting than adjacent to resting muscle (time 15-30 min; blood flow: 25% W(max) 6.6 +/- 1.0 vs. 3.9 +/- 0.8 ml x 100 g(-1) x min(-1), P < 0.05; 55% W(max) 7.3 +/- 0.6 vs. 5.0 +/- 0.6 ml x 100 g(-1) x min(-1), P < 0.05; 85% W(max) 6.6 +/- 1.3 vs. 5.9 +/- 0.7 ml x 100 g(-1) x min(-1), P > 0.05; lipolysis: 25% W(max) 102 +/- 19 vs. 55 +/- 14 nmol x 100 g(-1) x min(-1), P = 0.06; 55% W(max) 86 +/- 11 vs. 50 +/- 20 nmol x 100 g(-1) x min(-1), P > 0.05; 85% W(max) 88 +/- 31 vs. -9 +/- 25 nmol x 100 g(-1) x min(-1), P < 0.05). In conclusion, blood flow and lipolysis are generally higher in SCAT adjacent to contracting than adjacent to resting muscle irrespective of exercise intensity. Thus specific exercises can induce "spot lipolysis" in adipose tissue.Quoted from:
Are blood flow and lipolysis in subcutaneous adipose tissue influenced by contractions in adjacent muscles in humans?
(emphasis mine)
Now before you go out and buy a worthless ab machine, let's keep some things in mind. Even if spot reduction is possible, it still does not change some fundamental truths about achieving the "six pack" look:
1. You cannot lose body fat without a negative calorie balance--this requires a good diet and exercise plan.
2. Abdominal training is still a fairly inefficient way to burn calories--the abs are relatively small muscles (compared to the legs, for example).
3. I believe you'd have to already be fairly lean to see the benefits of spot reduction.
I like Vince's comprehensive approach:
1. Lower your body fat through diet, resistance training, and cardiovascular training.
2. Integrate abdominal training in a way that may help facilitate spot reduction.
*You can read my review his program here: Your Six Pack Quest Review
1/20/10
Brock Lesnar's Comeback
Lesnar had a severe bought with diverticulitis.
He was having trouble while preparing for his fight with Shane Carwin, but doctors could not figure out what was wrong with him. He became so weak he had to stop training and went on a hunting trip in Canada to deal with the ensuing depression. Lesnar had a severe attack in Canada and was rushed to the hospital (he has been quite vocal about the lack of treatment that was available). His wife rushed him to a hospital in North Dakota, where he was nursed back to health.
Lesnar is now preparing for his next fight, stating that he is still the UFC heavyweight champion. He'll probably fight the winner of the Mir vs Carwin match, but it will depend on how soon he can get back in shape.
Here's the Story on Yahoo Sports:
Lesnar Returns to UFC Spotlight
1/19/10
Gym Rant: The 1/4 Rep
It usually happens on the leg press. A guy loads it up and does 1/4 reps (with his hands pushing his knees) while friends scream and cheer him on like he's just won the game-winning touchdown.
I've seen similar "feats of strength" done at the squat rack--these "squats" are better named "barely-bending-my-knees."
Here's what's really funny: some of these goobers actually post their "lifts" on youtube--broadcasting 1/4 rep glory for all to see. It's kind of like pro wrestling: 12 year old boys are impressed, but the rest of us just don't get it.
To all 1/4 rep guys: you know who you are. Stop it. Seriously.
Biggest Loser Asia: Episode Seven
The episode started with the blue team discussing Damietha's departure. The consensus was her heart was not in the contest. Dave praised the team member's for their weight loss accomplishments so far.
Kristy was pleased to see her team had won the weigh-in. They celebrated their victory in the gym and Kristy urged them to keep training hard.
Dave and the blue team were highly motivated for their next gym session. The team members expressed their determination to win the next weigh-in.
All the contestants were visited by a dietitian. She talked with the whole group at first and then consulted with individual members.
The blue team cooked together after hearing from the dietitian. They talked about missing Tony, who was in the hospital with kidney stones. Dave went to the hospital to visit Tony and see how he was doing. He was shocked at Tony's sickly appearance. Tony said he had two kidney stones.
Christine was having problems with her knee during the next training session. Kristy and her teammates were concerned that she wasn't putting enough effort into her training.
The blue team was disappointed to hear that Tony wasn't coming back immediately. Dave used Tony's absence to motivate his team in the gym.
The Challenge: This week's challenge was quite unusual--it was a "dance off." Each team member had to face off with an opposing team member and dance for one minute. The judges were a group of grade school kids. Each team won two votes, so the tie-breaking dance-off was between David and Carlo. David put on quite a show and secured the win for his team. The winning team was treated to a massage.
Kristy noticed that Kevin looked a little weak during the next gym session. Kevin confessed to not eating his snack before the session. Kristy gave him a sports drink, which perked him up.
Dave met with all of the contestants and talked them about his Body First books, which include training and nutrition information. Carlo took one of Dave's recipies and began preparing a meal for the team.
Tony finally returned and his teammates received him warmly. But he was unable to train with his team due to his weakened state.
The last chance workout was an obstacle course. They showed video clips of the contestants' reflections on the competition (their video logs) along with their obstacle course training.
The Weigh-In: Most of the contestants lost 2 kg. Carlo and David were once again the last two contestants to represent their teams. David lost 4kg, which made him the competition's biggest loser so far and gave the blue team the victory (the blue team won by 1 kg).
The red team met and members discussed each other's performance. The next scene was the elimination room. Rashmi and Christine each received two votes, so Carlo had the deciding vote. He voted for Rashmi, so she was eliminated from the competition.
A little side note: Hafiz revealed his crush on Christine during this episode. It was first mentioned during the dance-off.
1/17/10
Your Six Pack Quest Review
A review of Vince Delmonte's Your Six Pack Quest program. I’ve taken some time over the past couple of days to look over Your Six Pack Quest, Vince Delmonte’s fat loss program.
Let me give you this disclaimer before I start: the links in this post are affiliate links. If you decide to try this program, I’d appreciate it if you would use my links and support an honest voice in the fitness world. I only promote stuff that I believe to be worthwhile.
I believe any good fat loss program should have three components:
1. Diet: you aren’t going to lose fat without changing what you eat.
2. Weight training: resistance training burns calories and helps you keep your muscle mass.
3. Cardiovascular training: this can include both steady state and interval training.
Vince’s program has all three. Here are some of the highlights:
The No Nonsense 6 Pack ebook is the starting point for the program. This 111-page ebook first challenges the reader to consider his/her commitment level. This is very important—no program will work if you aren’t committed to it. He then explains his program in general terms.
 | |
| Metabolic Overdrive Workout |
*Weight Training: Vince calls his weight training workouts “Metabolic Overdrive.” These are routines designed specifically for burning body fat (he uses a lot of supersets—going back and forth to different exercises). There are 3 day per week routines for beginners, all the way to 5 day per week routines for more advanced trainees. You get both downloadable videos and ebooks for all routines. This type of training works—I’ve used similar routines to drop body fat.
*Cardio: The program includes “Razor-Sharp Abdominal Cardio Workouts.” The idea is to integrate your cardiovascular training with your abdominal training. Like the other routines, it includes both ebooks and videos to show you how to do it. I really like these routines.
One area of disagreement:
Generally speaking, the diet section of this program is excellent. Vince "grades" different foods and tells you which ones you should avoid (or eat sparingly). The caloric guidelines he gives also make sense to me. But I think Vince puts too much emphasis on meal frequency (eating 5-6 meals a day). I would advise you to stick to the general principles of the diet in terms of the types of foods and calories, but don't get too concerned with how many times a day you eat. As long as you hit your target in terms of calories and to the workouts you'll see results--regardless of how many meals you are eating a day. Conclusion:
Your Six Pack Quest is a comprehensive fat loss program and I think you'll find it to be effective if you apply.
Alternate Programs:
You may want to check out 24/7 Fat Loss by Joel Marion and Craig Ballantyne. I think they have taken things to the next level as far as fat loss programs go and I like their nutritional strategies a little more than Vince's.
1/16/10
Training Journal: January 16th
OK, time for another training journal. This week I've gone back to some of my more familiar lifts after changing things up for a few weeks. Here's how the week looked:
Workout #1
Squats: 4 sets, 5-7 reps
One-Legged Leg Press: 4 sets, 7-9 reps
Donkey calf raises on the leg press (using one leg at a time).
I think I did some abdominal work but I don't remember
The squatting felt great after taking a few weeks off. I was surprised with how strong I felt, considering I haven't done them in a while. This was one of the most intense leg workouts I've had in a while.
Workout #2
Bench Press: 3 sets, 5 reps
Dumbbell Fly: 4 sets, 7-8 reps
French Press/Nosebreakers: 3 sets, 7-8 reps
Standing calf raises and seated calf raises
Hanging Leg Raises (abdominal work).
Workout #3
Leg Press: 5 sets, 10-15 reps
Donkey Calf Raises (on the leg press): 5 sets, 5-7 reps
Romanian Dead Lift: 3 sets, 5 reps
Bench Press: 2 sets, 10 reps (just some light work).
Seated Calf Raise: 4 sets, 8-10 reps
Hanging Leg Raises
This will probably be my pattern for a few weeks, but I'm also going to ad some techniques from Vince Delmonte's Your Six Pack Quest so I can get leaner. I'll talk more about that in another post.
Workout #1Squats: 4 sets, 5-7 reps
One-Legged Leg Press: 4 sets, 7-9 reps
Donkey calf raises on the leg press (using one leg at a time).
I think I did some abdominal work but I don't remember
The squatting felt great after taking a few weeks off. I was surprised with how strong I felt, considering I haven't done them in a while. This was one of the most intense leg workouts I've had in a while.
Workout #2
Bench Press: 3 sets, 5 reps
Dumbbell Fly: 4 sets, 7-8 reps
French Press/Nosebreakers: 3 sets, 7-8 reps
Standing calf raises and seated calf raises
Hanging Leg Raises (abdominal work).
Workout #3
Leg Press: 5 sets, 10-15 reps
Donkey Calf Raises (on the leg press): 5 sets, 5-7 reps
Romanian Dead Lift: 3 sets, 5 reps
Bench Press: 2 sets, 10 reps (just some light work).
Seated Calf Raise: 4 sets, 8-10 reps
Hanging Leg Raises
This will probably be my pattern for a few weeks, but I'm also going to ad some techniques from Vince Delmonte's Your Six Pack Quest so I can get leaner. I'll talk more about that in another post.
1/15/10
Tylenol Recall
Johnson & Johnson has issued a massive recall of Tylenol and other over-the-counter drugs due to a moldy smell that has made people sick.Here are some of the products that have been affected by the recall:
Tylenol, children's Tylenol, eight-hour Tylenol, Tylenol arthritis, Tylenol PM, children's Motrin, Motrin IB, Benadryl Rolaids, Simply Sleep, and St. Joseph's aspirin
You can check the list at http://www.mcneilproductrecall.com to identify batches that have been recalled.
The problem seems to have been caused by chemicals on the wooden pallets used to ship the products from certain locations.
1/14/10
Biggest Loser: Season Nine, Episode Two Recap
Biggest Loser: Season 9, 2nd Episode Recap
The episode began with John pondering the elimination of his brother James.
Jillian and Bob pushed their team through their first workout of the week, noting that the second week is always difficult. Bob trained Michael one-on-one and talked to him about changing his life. Jillian spent a lot of time with John, and the training session turned into psychotherapy. John admitted to feeling "cursed" because of some unfortunate events in his family.
The next segment was the contestants' conference with the doctor. He stood before them and said they were the "most unhealthy" group he had ever seen. Dr H handed out medical tasks to each team. Michael's task was to watch a normal weight man (Bob) put on 330 lb of weight (weight vest) and try to move around. This was an "eye-opening" experience for him. The purple team had to watch a video of their family talking to Dr H about their health problems. The red team had to consider the financial cost of being overweight--they were shown 3 million dollars in cash, the estimated cost of their obesity. Jillian sat down with the orange team and analyzed a typical day's eating habits before the contest (caloric content, etc).
Challenge:
Teams had to carry beach balls across balance beams (which were placed over a pool). If someone fell in they would have to start over. First team to move all the balls across would win immunity. The losing team would get a 2lb penalty. The red team won immunity, and the white team lost (Maria slipped off the beam and fell to the poolside, requiring medical attention).
Maria's injury happened because she was afraid of water. Jillian decided to take her to the pool for a swimming lesson so she could overcome this phobia.
Dr H sat down with the black team and showed them an MRI image of their bodies. He lectured them about the health problems that were being caused by their weight. He then had a similar talk with the white team, giving them a prognosis of their future health problems. Dr H told the orange team their "inner age"--the extra years their lifestyles had added to their real age. The grey team's issue was sleep apnea--they were shown a video of their sleeping patters. The pink team was also shown their "inner age."
As always, the last chance workout was intense. Contestants and coaches were hoping to overcome the usual slump of weight loss that happens in week two.
Weigh-In:
The numbers for most teams were pretty impressive, but the purple team lost only a 7 lb collectively and lost the weigh-in. Patti asked the contestants to vote her out and let her daughter Stephanie stay. They all complied with her wish.
Patti has lost 43 lb since going home. She has adopted a healthier lifestyle and ran a 5k marathon. Dr H met with her and praised her for the improvements in her health.
The episode began with John pondering the elimination of his brother James. Jillian and Bob pushed their team through their first workout of the week, noting that the second week is always difficult. Bob trained Michael one-on-one and talked to him about changing his life. Jillian spent a lot of time with John, and the training session turned into psychotherapy. John admitted to feeling "cursed" because of some unfortunate events in his family.
The next segment was the contestants' conference with the doctor. He stood before them and said they were the "most unhealthy" group he had ever seen. Dr H handed out medical tasks to each team. Michael's task was to watch a normal weight man (Bob) put on 330 lb of weight (weight vest) and try to move around. This was an "eye-opening" experience for him. The purple team had to watch a video of their family talking to Dr H about their health problems. The red team had to consider the financial cost of being overweight--they were shown 3 million dollars in cash, the estimated cost of their obesity. Jillian sat down with the orange team and analyzed a typical day's eating habits before the contest (caloric content, etc).
Challenge:
Teams had to carry beach balls across balance beams (which were placed over a pool). If someone fell in they would have to start over. First team to move all the balls across would win immunity. The losing team would get a 2lb penalty. The red team won immunity, and the white team lost (Maria slipped off the beam and fell to the poolside, requiring medical attention).
Maria's injury happened because she was afraid of water. Jillian decided to take her to the pool for a swimming lesson so she could overcome this phobia.
Dr H sat down with the black team and showed them an MRI image of their bodies. He lectured them about the health problems that were being caused by their weight. He then had a similar talk with the white team, giving them a prognosis of their future health problems. Dr H told the orange team their "inner age"--the extra years their lifestyles had added to their real age. The grey team's issue was sleep apnea--they were shown a video of their sleeping patters. The pink team was also shown their "inner age."
As always, the last chance workout was intense. Contestants and coaches were hoping to overcome the usual slump of weight loss that happens in week two.
Weigh-In:
The numbers for most teams were pretty impressive, but the purple team lost only a 7 lb collectively and lost the weigh-in. Patti asked the contestants to vote her out and let her daughter Stephanie stay. They all complied with her wish.
Patti has lost 43 lb since going home. She has adopted a healthier lifestyle and ran a 5k marathon. Dr H met with her and praised her for the improvements in her health.
1/13/10
1/12/10
Leg Day--Bring the Pain!
I'm experiencing a wonderful sensation as I write this post--my legs are sore from Monday night's workout (squats and one-legged leg press).
Leg training is sort of an acquired taste. In order to enjoy it you have to become a little bit . . . well . . . sadistic. You must learn to embrace the pain and exhaustion that comes with an intense leg workout.
This may take some getting used to if you are new to training. Do a few sets of curls and your arms may get a bit shaky. But a few sets of hard squats and you may have a hard time walking out of the gym.
Keep training legs until you learn to love it. It's important for several reasons:
*Leg strength and power will be the foundation for most sports movements.
*If you are looking to lose weight, the leg muscles burn lots of calories.
*If you are looking to gain weight, big legs will ad some serious mass to your physique.
*Well-developed legs are important for balancing your physique.
Leg day--are you ready to bring the pain?
Biggest Loser Asia: Episode Six
Kristy was quite displeased to discover Garry had been voted off. She even confronted some of the individual team members and asked them how they felt about Garry's departure. She considered it a really bad strategic move and vowed to punish her team in the next workout.
Dave's team greeted him by announcing they had won. Dave told them how proud he was.
Kristy made good on her promise to punish her team. She pushed them to their physical and mental limits, constantly reminding them they would have to make up for Garry's absense.
Dave's approach was completely different. He passed out t-shirts to certain team members as rewards for their hard work.
Damietta* returned to the house after being hospitalized for a gastrointestinal infection. She talked to Dave and told him she could not continue the competition, but she lied about the doctor's orders (she exaggerated the rest time ordered by the doctor). She decided to come to the training session later in the day and she confessed the lie to Dave. After talking to Dave she decided to stay.
The challenge was a temptation challenge. Here's how it worked: There were two tables loaded with plates of food. They could win immunity by finding an immunity badge under a plate. After eating the food they could turn over the plate and see if there was an immunity mark underneath. The healthy table had only one immunity, the junk food table had three. The red team went for the unhealthy table--the blue team went for the healthy table.
Nadia of red team won the immunity badge first. This meant her team could decide which two people of the blue team would sit out the weigh-in. It also meant the winning member could either visit a loved one or ad 3k to their weight loss. Nadia decided to ad 3k to the team's weight loss.
The blue team had to keep eating until a member found the immunity badge. Martha found it, meaning she would be immune from elimination.
The blue team felt sick after eating. Dave encouraged them to start doing some cardiovascular work and burn off some of the calories they just ate.
Kristy had mixed emotions about her team's victory. She was happy they won the challenge, but frustrated about what they ate to secure their victory.
Nadia received a pleasant surpise. Her children and brother came to the compound to visit her (even though she had forfeited that right).
The red team did an intense last-chance workout: interval training for one hour.
Tony got sick the night before the weigh-in and was rushed to the hospital. He apparently had issues with his kidney.
The red team chose David and Hafiz as the blue team members who would not be included in the weigh-in. This was a big deal, since their combined weight loss was 10k.
Damietta's weight was not counted since she had been out sick--this meant one of the red team's members weight loss would also not be counted. The red team chose Rashmi. The end result: four contestants from each team would have their weight counted to decide the winner.
The red team won the weigh-in, leaving the blue team to eliminate a contestant.
The blue team decided to voted Damietta out of the competition. She was not angry with her teammates and told them she understood their decision.
*Her name is spelled Damietha on the website--I'm not sure which is the correct spelling.
1/11/10
Mark McGwire Admits to Using Steroids
He's done an interview with Bob Costas on the MLB network.
My response:
*The only real news here is McGwire finally admitted to steroid use--if anyone thought otherwise, he/she is quite naive.
*As I've mentioned before, I think we are too quick to demonize athletes that use anabolic steroids. It is a catch-22: we pay millions to see them run touchdowns and hit home runs, yet we are in shock when they take drugs to help them perform these feats. I find this to be a bit hypocritical.
Here's an AP video:
1/9/10
The Biggest Loser: Season Nine, First Episode
I just watched The Biggest Loser, Season Nine, Episode One. Here's a recap:This is going to be quite a season. Five of the contestants weigh over 400lb, and one weighs over 500 lb (the largest contestant ever).
The first episode was exciting. Those who were chosen to compete had to weigh in in front of their friends and family (sometimes this meant a gym full of people). The contestants had to compete as soon as they made it to the ranch. They had to ride stationary bikes to see who could be the first to reach 26.2 miles. The two slowest teams were sent home, but there was a twist--these two teams would compete with each other to see who lost the most weight. The team that lost the most weight at home would be allowed to come back on the show.
The remaining contestants went through there first week of workouts and the weigh-in. There were some big numbers, with most individual contestants losing about 20 lb. Mike lost 34lb, the most weight anyone had ever lost in one week (a female contestant also broke the record for one-week weight loss by a woman).
A team of twin brothers, James and John, fell below the yellow line--one of them would have to go home. James was sent home. The other contestants felt James would be more successful at home than his brother. James has lost 100 lb since going home.
1/8/10
Flirty Girl Fitness (You Have to See This)
The infomercial world brings us another bizarre fitness product: Flirty Girl Fitness. Just watch this video and try to keep from laughing (I dare you):
Is this a scam? Of course not! I can see several benefits to this training system:
*If I were a gym owner I'd be sure to install "fitness poles" in the aerobics area as quickly as possible--I bet the male membership would double within a week.
*But there are benefits for you, ladies: if you get really proficient in this training, maybe you could have a lucrative career as a "fitness dancer" for bachelor parties or gentlemen's clubs.
Is this a scam? Of course not! I can see several benefits to this training system:
*If I were a gym owner I'd be sure to install "fitness poles" in the aerobics area as quickly as possible--I bet the male membership would double within a week.
*But there are benefits for you, ladies: if you get really proficient in this training, maybe you could have a lucrative career as a "fitness dancer" for bachelor parties or gentlemen's clubs.
1/7/10
Roll Tide--Bama Wins National Championship
The University of Alabama has won the national championship! Congratulations, guys!
I graduated from the University of Alabama so I'm obviously happy to see them win.
I graduated from the University of Alabama so I'm obviously happy to see them win.
1/5/10
Biggest Loser Asia: Episode Five
Biggest Loser Asia: Episode Five Recap
The episode began with all contestants discussing Goddess' departure (and subsequent rant). Dave game the blue team a pep talk once he realized they lost the last weigh-in. Kristy and the red team celebrated their victory as they warmed up for the week's training.
Dave took his (blue) team through intense body weight training (using something called the TRX--basically a strap system) and some cardio. Kristy and the red team trained outside. She also critiqued the effort each team member was putting into his/her workout.
Kristy later discussed nutrition and calorie balance with her team.
The challenge was a tricycle race (a tricycle with a side car) in which each member had to take their trainer for a ride down the street and back. There was an intense argument between a couple of the team members over alleged rule violations (one team allegedly started ahead of the line). The race was over when Rashmi stepped on the tricycle's chain, breaking it.
The blue team won some time at an amusement park and the right to decide who on their team would not be included in the weigh-in.
Damietha had a high fever and had to be taken to the hospital. She was not present for the weigh-in.
The last-chance workout happened at a muddy field during a rain storm.
The Weigh-in
Most of the contestants lost about 4 kilograms. The red team lost the weigh-in, so they had to choose to eliminate one of their teammates.
The red team met before casting their vote. There was a heated discussion about Garry's role on the team (he was accused of backbiting). They also debated the fairness of the "Filipino alliance"--the three Filipino contestants had apparently decided not to vote each other off if possible. Garry became frustrated and said he wanted to go home.
Garry was eliminated in the vote. He wished his team members well as he left.
1/4/10
How's Your Diet?
Maybe you've made a new year's resolution to lose weight/fat or get in better shape. Here's my question: how's your diet?
We've all seen it--people that go to the gym day after day without getting any leaner. The problem is they haven't made the necessary dietary adjustments to see results.
When it comes to losing fat, you cannot out-train bad eating habits. There may be a few exceptions (like professional athletes who spend several hours a day training), but there's a reason we call them "exceptions."
Great bodies are "built" in the kitchen. Put some planning into your diet if you want to see changes this year.
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