All Posts by yogadoc

Don’t Be Fooled, Treadmills Are Miserable

The treadmill ruins the simplicity of running and packages the sport as a commodity.

Read the full article at: www.outsideonline.com

 

You subject yourself to the soul-crushing boredom and repetition of chugging away on the treadmill 3-4 times a week, just like your doctor and your trainer told you to, but you’re not losing any weight – what’s up with that?

 

Guess what?  There’s good scientific evidence that you’ll never lose weight this way – here’s why:

Exercise Makes You Hungry

If you’re like most people, your diet and exercise regimen is a kind of metaphorical treadmill.  You’re simply chasing the calories you consume with exercise and then wolfing down extra calories to satisfy your post-workout hunger. Studies show that most people who chase calories with exercise and exercise with calories in this way end up consuming more than they burn, thus defeating the purpose of the whole enterprise.

Long sessions of slow cardio make you hungry, and hunger leads to overeating and bingeing.  Sounds pretty depressing, right?  What can you do to get off this metaphorical treadmill from hell?  First, get off the treadmill and out of the gym.  The commodification, mechanization and marketing of exercise is like packaged food – it’s designed for profit, not to help you lose weight.

New research shows that intensity is much more important than time when it comes to the benefits of exercise.  So find some activity you love – be creative – think tree-climbing, surfing, dancing, anything that involves whole-body multi-planar movements.  Now remove the repetition, guilt, and fear of failure that saps most people’s motivation.  You don’t have to do it every day, and you don’t have to do the same exercise every day.  Just try to get outside and move a few times a week.  As an added bonus, doing it in the morning sunshine will elevate your mood and help you sleep better.

 

Exercise Makes You Lazy

Behavioral Compensation” is the term scientists use to describe the phenomenon of laziness after a workout.  It’s impossible to get past the mathematics of this problem: roughly 80% of the calories you burn every day come from “NEAT” which is an acronym for non-exercise activity thermogenesis.  This 80% includes all the calories you burn when you’re not exercising.  It turns out that after you go to the gym you’re much more likely to take the elevator than bounce up the stairs, and at the end of the day you’ll probably find yourself laying on the sofa rather than taking an evening stroll.  The fact that so many more of your daily calories are burned during rest amplifies this problem – extra calories burned at the gym are easily erased by your post-workout lethargy.

 

You Burn Fewer and Fewer Calories

The scientific news gets even worse.  Metabolic compensation is the term used to describe the well-documented phenomenon of a decrease in your metabolic rate in response to weight loss.  This is the reason that most of the winners on the TV show The Biggest Loser ended up gaining the weight back in a follow-up study.  There is a way to beat this effect and again it involves multi-dimensional whole body holistic movements (anything that’s not mechanized) and intensity.  The more muscle fiber you activate in the time you spend exercising the greater the effect on your resting metabolic rate.

 

Repetition is Anti-Motivational

Boredom and repetition kill your motivation.  This is why the gym is such a toxic environment for fitness – every machine is designed around the concept of mechanized, repetitive, linear movement focused on the fevered enlargement of select body parts.  Psychological studies show that the best way to get and stay motivated is to continually challenge yourself with tasks which are not so easy that they’re boring but just hard enough that you need to focus your efforts and step outside your comfort zone.  Working hard to achieve these tasks will place you in a state of “flow” and give you a sense of mastery and purpose.  You will then be motivated to move on to the next challenge just beyond your comfort zone, which is the opposite of what repetitive treadmill workouts will do to your motivation.

 

 

 

 

 

10 Cool, New Weight Loss Gadgets from CES 2017

From a bed that will practically rock you back to sleep to a device that could get your kids more active, here are 10 of the best health and weight-loss gadgets that debuted at CES.

Read the full article at: www.eatthis.com

Save your money on fitness trackers that don’t work, and invest in a sleep gadget.

Sleep the Weight Off

Hit the gym? or stay in bed? – Guess what? An hour of good quality sleep will do more to help you lose weight than an hour at the gym.  The reason is simple.  If you’re like most Americans you’re probably sleep-deprived.  Even if you spend 7+ hours in bed every night (which you probably don’t) you’re not getting all the restorative deep sleep your body needs.

Lack of sleep may be the primary reason you overeat because sleep regulates the hunger hormone ghrelin and the “I’m full” hormone leptin.  It also increases the stress hormone cortisol which stores more body fat and stimulates endocannabinoid production, which gives you the munchies.  The Centers for Disease Control and Prevention warns that sleep deprivation increases your risk of obesity.

Alcohol and Blue Light

The most common offenders when it comes to sleep deprivation are alcohol and blue light.  While alcohol seems to make you sleepy, it actually suppresses the deepest, most restful phase of sleep which is critical in hormonal regulation and appetite control.  The blue light emitted by LED devices like smartphones and televisions suppresses the natural rising wave of melatonin in your body as the sun goes down.  Melatonin, along with adenosine, which builds up throughout the day with physical activity, are important sleep-inducing signals.  So the worst thing you can do before bed is have a nightcap and stare at your iPhone.  The best thing you can do is dim the lights, have a cup of chamomile tea, and listen to an audiobook.

Gadgets That Work

There are lots of gadgets out there to help you sleep better, like a “smart bed” which debuted at the Consumer Electronics Show in Las Vegas in January.  It detects movement and actually adjusts to your sleep position to make you more comfortable.  It also lifts your head if you’re snoring.  By morning it has compiled all your movements and vital signs into an overall sleep score, so you can track your progress.

The Sleep Number 360

 

Light Therapy

Turning off the tech an hour before bedtime is the low-tech way to go, but if you’re a gadget freak like me, wake-up glasses and a smart sleep mask is the way to use chronotherapy to gain control of your body’s circadian rhythms (sleep and wake cycle).  Both Ayo and Neuroon use light to adjust your sleep cycle, so if you work long hours or travel a lot, this may be the solution for you.

Ayo and Neuroon use light to adjust your sleep cycle

 

The Coolest Looking New Sleep Gadget

Sense is definitely the coolest looking new sleep gadget, and my favorite because you can totally geek out on the features and analytics.  It’s voice activated, emits ambient sounds to help you get to sleep and remain in deep sleep, and monitors your sleep and environment.  Waking up from the deepest phases of sleep can leave you feeling groggy, stuck in so-called “sleep inertia“.  Sense beats sleep inertia by waking you up during the lightest phase, so you feel energized and refreshed.  The analytics include detailed breakdowns of your sleep cycle and all kinds of dorky metrics you can follow such as as wake variance, with suggestions on how to improve them.

Geek out on the coolest looking sleep gadget

 

There’s even a pillow, called Dreampad, which converts sounds into vibrations, with some scientific evidence backing up its effectiveness.  Finally, the Nightingale, which intelligently cancels bedroom noise, is based on research showing that, especially in cities, noise is a significant factor in sleep deprivation.

Wearable Fitness Devices Don’t Seem to Make You Fitter

Fitbits and Apple Watches and the like may have their uses, but they don’t appear to be effective in weight loss.

Read the full article at: www.nytimes.com

 

This may sound bizarre, but a very well-designed scientific study, published in the prestigious Journal of the American Medical Association, found that those who used a fitness tracker lost less weight than those who did not.  The reasons for this paradoxical finding were not clear, but it ought to give us all pause.  Would you willingly spend money on a device that is likely to confound your efforts to lose weight?

 

I for one am not surprised.  I can think of several possible reasons why fitness trackers don’t help, and may even hinder weight loss:

  • They are based on the old “calories in minus calories out” model of weight loss
  • They encourage slow cardio which makes you eat more, and they ignore your resting metabolism
  • They give you an excuse not to exercise with intensity, which is the key to boosting metabolism

The Debunked “Calories In Minus Calories Out” Weight Loss Model

If it were nothing more than a simple elementary school math problem, then anyone would be able to lose weight and keep it off.  Of course we all know this isn’t the world we live in. Modern research has shown that the role of metabolic adaptation, the effects of macronutrient types and ratios on fat storage, and the psychology of hunger all play confounding roles in this deceptively simple equation.

If you’re still counting calories and chasing them with exercise, then you’re focusing your time and energy on the wrong things.  Shifting your focus to hunger management and metabolic modulation with macronutrient ratios will get you the results you’re after much quicker without ever having to set foot in a gym or on a scale.

Slow Cardio Makes You Hungry

Fitness trackers just accumulate and sum the total of all calories you burn, and all activity calories are not equal.  You are likely to replace all the calories you burn doing slow cardio, because it makes you hungry and provides an easy rationalization for eating more.

One study showed that people increase their food intake after exercise.  This effect may be psychological – you think you’ve burned more calories than you have – or hunger-related, or a combination of both.  A review of studies found people generally overestimated how much energy exercise burned and ate more when they worked out.  Fitness trackers only make this problem worse because they can easily convince you that your step count for the day has earned you that extra slice of pizza or mochaccino, which will be just enough to put you into positive calorie balance, and thus weight gain territory, for the day.

The real beneficial effect of exercise is that it increases your resting metabolic rate, known by the scientific acronym “NEAT” (non exercise activity thermogenesis).  The majority of the calories you burn throughout the day, up to 80%, come from NEAT.  Even a brief burst of intense exercise, as short as one minute, can have an effect on your resting metabolism, which will increase your calorie burn all day – while sitting at your desk, driving, and even sleeping!  Fitness trackers discourage the type of exercise that has the greatest effect on NEAT, while encouraging slow cardio, which results in overeating.

Fitness Trackers as An Excuse

It’s the end of the day, you’re exhausted.  Your tracker has your step count over 10,000, so you figure you’re good, and head to the bar for happy hour.  Sound familiar?  If you’re using your activity tracker as an excuse to be lazy and avoid working out then it’s no wonder the study showed that people had a harder time losing weight with a tracker than without one.  The most intense form of exercise gives your metabolism the most powerful boost.  Also, maintaining that level of intensity as you get older is the primary way to halt or even reverse the effects of aging.

According to Ned Overend, the 59-year-old National Fat Bike Champion

“Training with an emphasis on high-intensity intervals has been my preferred method of preparing for races throughout my career. I’ve learned that by reducing volume, I’m more rested for high-intensity sessions, and by being rested I can push myself harder during the intervals.”

So if you’re using a fitness tracker as an excuse to avoid intense exercise, to eat more, or to skip workouts altogether, you’re probably  better off selling it on eBay and start losing weight the low-tech way with the rest of us.

 

 

The Attitude To Exercise That Benefits Mind And Body To Max – PsyBlog

Greatest psychological and neurophysiological benefits seen from exercise with this attitude.

Read the full article at: www.spring.org.uk

Attitude Actually Makes a Difference

These are some astonishing and awesome new findings at the intersection of neuroscience and exercise physiology.

It turns out that your attitude towards exercise is a major determinant of its neurophysiological effect on you, which basically means that it you believe in the positive effects of exercise those effects will be that much more pronounced.  Think about that for a minute – talk about a powerful mind-body connection!  You can actually benefit more from exercise if you believe in its positive effects – wow!

The Mind-Body Connection

In the studies cited in this article, hotel attendants who were encouraged to recognize how much of their job was physical exercise and how that exercise could benefit them actually lost weight compared to others who got no instruction about exercise.

In another study, 76 people worked out for 30 minutes on a stationary bicycle.  Half of them were shown a video about the benefits of cycling and the other half were not.  Just giving them the knowledge and focusing their minds on the benefits of the exercise actually changed the electrical signals in their brains.

This makes your beliefs about exercise a super power- not only can these beliefs be strong motivators but they can actually amplify the effects of exercise.

How Physical Activity Might Quell the Eating Binges After Intense Mental Activity

In all that I’ve read (here’s my favorite article), and written about hunger, I’ve never heard anyone distinguish “brain hunger” from “muscle hunger”.  According to these researchers, that distinction may be real, and what’s even cooler is the idea that you can feed your brain with vigorous physical activity.

Exercise Can Feed Your Brain

This first one is my favorite – you can actually feed your brain with exercise.  We’re not talking metaphorically here.  The study showed that exercise was like pizza for the brain – you heard me right, pizza!

Students were allowed to eat as much of their favorite pizza as they wanted after intense mental activity and when they exercised first they actually ate less.

The mechanism has to do with blood glucose and lactate levels but the bottom line is that there is actually a difference between brain hunger and muscle hunger and you can suppress brain hunger by working out.  If you’re interested in the specifics, here’s how it works:

 

  • The brain nourishes itself on glucose and lactate.
  • The brain has very little in the way of stored nutritional reserves.
  • Intense mental activity quickly consumes the brain’s available food, and signals an impending starvation state, producing a hunger signal despite not having consumed many calories.
  • So you eat.

Intense muscle contraction causes blood levels of both glucose and lactate to rise, allowing the brain to obtain nourishment, and partially quelling the hunger signal resulting from intense mental activity.

I don’t know about you, but I’m gonna try a brief burst of exercise after a bout of deep thinking to see if it reduces my hunger.   

Exercise Also Creates New Neurons

Exercise not only creates new neurons, it makes those neurons nimble – capable of multitasking.  And, by the way: You’ll live longer too.

Neurons with superpowers

I was blown away by an absolutely astonishing finding in this study.  Not only does exercise stimulate the formation of new neurons in the brain, but those neurons have a kind of “superpower” –  they are able to join different neural networks.

In the words of the authors, “…running, unlike learning, had created brain cells that could multitask.”

Enhancing cognitive skills

Even though the formation of the new neurons was stimulated by physical activity, they were able to enhance completely unrelated cognitive skills.

Cognitive improvements can be seen in all age groups.  So kids who walk to school do better than bus-riders on tests, and older people can ward off dementia with exercise.

A Bad Diet Can Also Change Your Brain

Now there is new evidence that your diet can also change parts of your brain, making you crave more unhealthy food.

study from The University of Cambridge revealed cognitive impairment in humans that had been demonstrated previously in rodents an American University study.  The brains of rats who were fed a bad diet underwent changes that impaired their ability to tell when they were full.

2015 study in the Journal of Pediatrics found obese children performed more poorly on memory tasks that test that same brain region  compared with kids who weren’t overweight.

 

 

Weight loss that works: A true story – Harvard Health Blog

This story combines science and a physician’s personal experience to shed light on the basics of how to really lose weight.

Read the full article at: www.health.harvard.edu

 

Pretty amazing that Harvard is still publishing articles suggesting that weight loss is all about counting calories and chasing them with exercise.  The astonishing growth in the numbers of obese and overweight Americans over the last 30 years is all the evidence necessary to prove beyond any doubt that this approach, which has been sold over and over to Americans in the form of the latest diet bestseller, doesn’t work.  If it did, those millions of books sold would translate into millions of pounds lost.

 

The new science of weight loss that actually works for the long term is about 3 ideas that have nothing to do with counting calories or “burning” them off.  These 3 concepts are so simple that you can discover them yourself, in your daily life, without having to buy any apps, books, videos, devices, or prepared food.  They are:

  1. Hunger Management
  2. Metabolism Change
  3. Mindless Eating

Hunger Management

Your Own Research Laboratory

You definitely don’t need to read a bunch of books or scientific studies to figure out a simple fact that we all know to be true from our own experience – some foods make you hungry and some fill you up.  This is easy enough to research in the laboratory of your own body.  Eat a bowl of steel-cut oats with coconut milk, coconut flakes, cinnamon and fresh or frozen berries for breakfast one day.  The next day eat cereal from a box or go to a drive-thru and order pancakes with maple syrup, or grab a sack of your favorite donuts or pastries.  Each day look at your watch when you first start feeling hungry, and then again when you’re so famished that you can think of nothing but food.  I notice that I salivate more when I first start feeling hungry and I get a hollowed-out achy feeling behind my eyes when I’m starving.  You’ll be amazed at how much longer the whole grains and healthy fats will keep you satisfied versus the flour and sugar of the processed breakfast foods.  The hunger spike will be less sudden and less intense, and your craving for sweets will be noticeably reduced.

Why Some Diets Seem to Work

Diets that seem to “work” don’t consist of magic ingredients or special timing, they simply replace some of your empty, hunger-stimulating calories (alcohol, sugar, refined carbs) with more wholesome, hunger-suppressing calories (whole grains, protein, healthy fats).  The result is less intense, less frequent hunger spikes with reduced sweet cravings.  You will naturally eat less throughout the day and you will be much less prone to overeat.  Try whole grains without added sugar for breakfast and 2 palm-sized portions of protein with lunch and dinner.  Anyone can do this right now and start losing weight immediately without counting a single calorie, setting foot in a gym or stepping onto a scale.

 

Metabolism Change

It’s a Scary Word

Metabolism is a scary word because most people believe (falsely) that they are destined to be fat forever because they can’t change their metabolism.  At the same time, most people don’t even know the meaning of the word.

What Does it Mean?

Metabolism is the way your body acquires, stores, and burns the energy you need to live, and there are some very simple steps you can take to modify and control it.  The simplest and most effective way is through the macronutrient ratio of your diet.  “Macronutrient” is another scary word that most people don’t understand – it simply means whether a food is a protein, carb, or fat (or combination).  New research shows that the macronutrient ratio of your diet is an important determinant of how your body stores fat.

How to Store Less Body Fat

if you are overweight or obese, it’s very likely that your diet consists of a lot sugar (anything that tastes sweet) or refined carbohydrates (anything that comes in a box, package, or bag).  These foods are mainly metabolized (broken down and stored as energy) in the liver, and they cause the buildup of the most harmful type of fat, known as “visceral” or deep belly fat.  Over time, your body stores more and more of the calories you eat as this deep fat, regardless of how many calories you count or try to reduce.  This is why simply cutting calories and eating only cake and ice cream won’t work – your body will just keep storing more fat.  On the other hand, if you replace some of your sugar and refined carbs with protein and healthy fats (see above) you will begin storing less body fat without counting or cutting a single calorie.

 

A Palm of Protein, A Fist of Veggies

The way to do this is by planning and preparing healthy meals in advance.  Every meal should have at least a palm-sized portion of protein and a fist-sized portion of veggies.  This is simple to eyeball when you’re preparing meals in bulk.  Reducing the ratio of sugar and refined carbs in your diet and replacing those calories with protein and healthy fats will control your hunger better and make you less prone to mindless snacking and overeating. 

 

Stop Chasing Calories With Exercise

Do you think you should exercise to burn calories?  Think again. Research shows that the calories burned by exercise are quickly replaced by more calories, but that doesn’t mean that exercise is useless for weight loss.  On the contrary, exercise can increase your resting metabolism, known by the scientific acronym “NEAT” (non-exercise activity thermogenesis), which means you will burn more calories while sitting at your desk, driving your car, even while sleeping!  If you have a busy life you’re in luck – new research has revealed that tiny micro-workouts of as little as 1 minute of intense exercise a few times a week can give you the same benefit as suffering through hours of soul-crushing boredom at the gym.

 

Mindless Eating

Eating Over The Sink

Do you eat standing in front of an open fridge? Or over the kitchen sink?  Do you stuff the last few fries from the bottom of the bag into your mouth regardless of how soggy, greasy, and unappetizing they look?  Do you eat cookies, cereal, or ice cream out of the bags, boxes, or buckets they were packaged in?

 

These are all mindless eating practices and according to researcher Brian Wansink, we can all very easily reduce our calorie intake by 20-40% with a few simple practices that make us more mindful of what and how much we are eating.

 

Bag It Up

The first simple step is to buy some small sandwich-sized clear slider-zipper baggies.  The ones with the actual slider (not the ziplock type) work best because they are quick to open and close and you can always tell when they’re fully closed so your food stays fresher.  When you get home from shopping take all snack foods, including fruits and nuts out of their original packaging and divide them into the small baggies.  It doesn’t really matter how full you make them because research demonstrates that we eat less when we dispense food from smaller containers.  Also when you’re eating from a small baggie, the extra work and motivation required to get up and grab another one serves to inhibit bingeing on the whole box, which – let’s face it – we’ve all done.

What You See Is What You Eat

The Next step is to carefully position these baggies of snacks – healthy snacks like nuts and fruits in front of the shelf and at eye level, and put cookies and chocolates in the back and high up or low down.  When you store leftovers in the fridge, cover the healthy ones like tuna, veggies, and salads with clear plastic wrap and place them at eye level.  Cakes and pies get wrapped in foil and placed in the back.

Small Plate – Lose Weight

Instead of standing up and noshing in front of the fridge or over the sink, put your snack on a small plate and sit down to eat it, preferably with utensils.   Research also shows that you will eat less from a small plate, especially one whose color contrasts sharply to the food on it.

Hunger Game

We’ve all had the experience of eating until we are full, only to feel uncomfortably stuffed 20 minutes later.  This is because there is a 20-minute delay in communication between the stomach and the brain.  The way to overcome this obstacle is by teaching yourself the Japanese art of “Hara Hachi Bu” which means eating until you are 80% full.  This might sound difficult at first but here is a simple step-by-step:

 

  • Sit down to a meal when you’re hungry
  • Eat as slowly as possible (remember the 20-minute stomach-to-brain delay)
  • Notice when you are still enjoying the meal but the hunger is gone
  • Notice when you are just starting to feel stomach pressure (imagine another bite, will it make you feel better or worse?) this is the 80% full threshold
  • Notice when you are stuffed (another bite and you will explode)

Woo-Hoo!  You are now a Hara Hachi Bu Master!  You have established 3 thresholds: hunger-gone, stomach pressure, and stuffed.  It may take you 20 meals or so to get used to these sensations but try finding a sweet spot somewhere between hunger-gone and first stomach pressure.  This can translate into a weight loss of a pound a week or more, again without counting a single calorie or setting foot in a gym or on a scale.

 

What are you waiting for?  Get Started!

 

 

The New Rules of Core Fitness

Crunches and planks won’t cut it. If you want to develop real, useful core strength, you need to work harder.

Read the full article at: www.outsideonline.com

If you work out in a gym, you’re getting weaker every day.  Seriously.

No Machine Can Do This

There is no machine that can mimic the complexity of the multi-contraction (concentric, eccentric, isometric), multi-dimensional (linear, curvilinear, twisting, rotatory), temporally-varied (fast-twitch, slow-twitch) movements that the human body has evolved to seamlessly execute.  So why are you limiting yourself to the repetitive, linear, core-stabilized, mid-range, peripheral, isolation moves of gym machines and exercises?  These are but the tiniest snapshots of movement that are easily mechanized and marketed.  You are capable of so much more.

According to fitness icon Laird Hamilton,

When you sit down on an exercise machine, with your back against a chair, you tend to shut down the rest of your body

Why You’re Getting Weaker

Think about it – you go to the gym and strap yourself into a chair complete with armrests, straps, leg and footrests, handles, and back supports.  What’s up with that? Are you going to the moon? Stabilizing your body in this way and then building disproportionate strength in one set of muscle fibers while all the others become progressively weaker in a relative sense is limiting your ability to move and making you weaker overall.

Mindless and Useless

Repetitive, linear, closed chains – the kind of exercise taught in a gym – is not movement.  Movement is so much more than the sum of its parts.  A challenging workout requires a continuous mix of technical, physical, and cerebral difficulty.  Powering through endless reps of linear isolation moves is mindless and useless.  It may bulk up specific bundles of muscle fiber but it will never give you the definition, agility and strength you could get from less time and effort spent in a smarter way – with holistic movement patterns that constantly challenge your body and mind with ever-changing alignments, loads, variations, and adaptations.  This type of challenge is, after all, how our bodies evolved into the incredibly finely-tuned wonders of movement that they are.

Burn More Fat In Less Time – Even While You Sleep

Your core workouts focus only on the surface fibers – but that’s a small percentage of the muscle fiber in your core.  There’s a much greater volume of muscle in the deep core.  This is important because muscle is the machine that burns fat.  The more muscle fiber you activate and stimulate with different alignments, loads, and movement patterns, the more fat you burn both during your workout and even during the time you’re not working out – this is known as NEAT – non exercise activity thermogenesis.

If you want results you’ve got to go where the money is – focus all your effort and every second of your workout time on optimizing the fat-burn.  In this case all the fat-burning action is in the deep core.

So you get a double bonus for stimulating the maximum number of muscle fibers during your workout – you actually burn more calories after your workout and for the rest of the day, every day – even while you sleep!

Use Your Brain To Train Your Body

Here are links to step-by-step tutorials that are engineered to stimulate the maximum number of deep core muscle fibers in the most varied dimensions and contraction types with the least amount of time and effort.  No gym or equipment is required and prepare to amaze yourself with dramatically better results from much smaller time investment than your current soul-crushingly boring repetitive gym routine:

 

http://yogadoc.tv/deep-core-muscle-fibers-youre-missing/

http://yogadoc.tv/get-shredded-lower-abs-and-glutes/

http://yogadoc.tv/easy-tricks-future-ab-muscle-lines-now/

 

 

 

Get Ripped Abs Quick And Look Cool Doing It – 3 Easy Steps

The Secret To Ripped Shredded Muscle Fiber Lines That Speak For Themselves

I'm not a muscle guy.  But when I work out I look like one.  Why is that?

My secret is engineering my workouts to efficiently stimulate the maximum number of muscle fibers in the least amount of time with minimal effort.  Why not laser-focus every second of every move  of every workout on maximizing muscle fiber stimulation and definition?

This approach allows me to do 2 things:

  • I effortlessly execute extraordinary feats of strength with confidence and finesse
  • I make every muscle fiber pop with a combination of multi contraction (concentric, eccentric, isometric), multi-dimensional (linear, curvilinear, twisting, rotatory), temporally varied (fast-twitch, slow-twitch) movements incorporated into each workout to markedly accentuate fiber definition while minimizing exhaustion with quick shifts from one movement to the next before feeling the burn of the explosive move.​
You can learn the ultimate core-shredder in 3 easy steps - all you need is a wall and a soft landing surface

You can learn the ultimate core-shredder in 3 easy steps - all you need is a wall or tree and a soft landing surface

How To Get Started Right Now

This is an approach that you can easily employ right away to show off - seriously.  I mean what's the point of all this working out if you can't show off those ripped shredded muscle fiber lines while you're working out?

​Learn to nail these moves and you will start making all kinds of muscle fibers pop - fibers that you never even thought you had, while you work out.  Do you want that gym crush, yoga hottie, or fit babe to notice you?  Nobody wants to start an awkward conversation at the gym.  Learning these moves is the best way to impress her without saying a word.

3 EASY TRICKS REVEAL YOUR FUTURE ABDOMINAL MUSCLE LINES NOW

Reveal your future six pack with easy step-by-step tutorials

Making Muscle Fiber Lines Visually Pop

All of these moves are specifically designed to laser-focus on making the muscle fiber lines you don't have yet start visually popping right now.

Separate Yourself From The Crowd

​This is also a great way to start separating yourself from the crowd.  As long as you keep doing the same repetitive, linear, core-stabilized, midrange, peripheral isolation moves as everyone else, you're going to to look like everyone else.  Look around the gym - is that what you want?  To look like everyone else?

What You're Doing Wrong

The exercises you're doing are just fatiguing and bulking up the same isolated bundle of fibers in each muscle.  Every day you do this type of exercise you create more and more of a disparity between the small bundle of midrange peripheral fibers your moves are focused on and  your end-terminal and deep core fibers.

This imbalance actually makes you weaker overall and detracts from your ability to perform the combination of multi-contraction (concentric, eccentric, isometric), multi-dimensional (linear, curvilinear, twisting, rotatory), temporally varied (fast and slow twitch)​ moves that are most efficient at accentuating muscle fiber - making it visually pop - while minimizing exhaustion.

Step 1 - Deep Core Extension

Step 1 - start by extending your spine up and back, reach for the tree, bend your knees and shift your weight to your toes

Step 1 - start by extending your spine up and back, reach for the tree, bend your knees and shift your weight to your toes. As you gain confidence start gradually walking your feet further from the tree

Step 2 - Hand Walk

As you walk your hands down the tree you powerfully activate the deep core and watch as your surface abdominal muscles pop

As you walk your hands down the tree you powerfully activate the deep core and watch as your surface abdominal muscles pop

Step 3 - Stick The Landing

When you are ready to go all the way to the ground, find a soft graded surface, face downhill, and combine all 3 moves - knee hyper flexion, back arch, and weight shift to toes - and stick the landing!

When you are ready to go all the way to the ground, find a soft graded surface, face downhill, and combine all 3 moves - knee hyper flexion, back arch, and weight shift to toes - and stick the landing!

Got Swagger?  Give Gym Hotties A Reason To Notice You

Stop wasting your time and energy doing the same soul-crushingly boring exercises, rep after rep, as everyone else.  Start doing something extraordinary and you will start to look extraordinary.  Why not give the hottest girl at the gym a reason to notice you?

STOP HIDING BENEATH XXXL T-SHIRTS

Reveal your future six pack with easy step-by-step tutorials

Reveal your future six pack with easy step-by-step tutorials

How To Crush Unhealthy Cravings in 3 Minutes – PsyBlog

This distraction enough to reduce common cravings by 24%.

Read the full article at: www.spring.org.uk

 

Counting calories and chasing them with exercise doesn’t work.  The only successful path to sustainable weight loss is hunger management.  That’s why calorie-free craving crushers are incredibly powerful psychological tools that you can put to use right away and start seeing immediate results.

This article reports that simply playing tetris for 3 minutes can actually reduce cravings by 24% – how awesome is that?

Professor Jackie Andrade, an author of the study, explained:

Episodes of craving normally only last a few minutes, during which time an individual is visualizing what they want and the reward it will bring. Often those feelings result in the person giving in and consuming the very thing they are trying to resist. But by playing Tetris, just in short bursts, you are preventing your brain creating those enticing images and without them the craving fades.

This theory, known as Elaborated Intrusion, postulates that imagery is central to craving.  Think about the last time you had a craving for a slice of pizza or pecan pie – you probably had an image in your mind of the sensation of that hot spicy melted cheese or those sweet crunchy pecans stimulating your tastebuds – the sweet and salty tastes, the smooth & crunchy mouth-feel.  It turns out that you can trick your brain with simulations of those images or even by blocking them out altogether.

Here are some more calorie-free craving crushers that really work:

Scientists at the University of London are developing a new high-tech brand of cutlery that could seriously curb your salty and sweet cravings.   Taste Buddy uses a low-level electrical current to stimulate the tongue’s taste buds — to fool people into thinking they are trying sweet or salty flavors, basically making vegetables taste like chocolate – or whatever you want them to taste like.

Read more about it at:

www.huffingtonpost.com

www.popsugar.com

www.digitaltrends.com

I love the idea of a spoon that stimulates taste receptors because it addresses the psychology of hunger which is the most commonly ignored weight loss obstacle.

There are other, simpler calorie-free ways to stimulate taste receptors and curb cravings.  My favorite ones are:

  • Textures – the smooth surface of frozen blueberries sprinkled with toasted coconut flakes has an incredible mouth feel that beats an ice cream sundae with sprinkles
  • Bubbles – club soda tingles in your mouth and the bubbly feel lingers all the way down to your belly and suppresses cravings much better than water – try adding a slice of fresh lemon
  • Temperature Contrasts – put an ice-cold frozen raspberry on a spoonful of piping hot whole grain oatmeal – it’s like bread pudding with a gumdrop on top
  • Spices – add cinnamon, nutmeg, or cocoa powder to your coffee
  • Aromas – try a sweetly scented candle
  • Extracts – I put almond or vanilla extract into my coffee grounds before brewing

 

 

Instantly Reveal More Muscle While You Work Out

The Secret To Ripped Shredded Muscle Fiber Lines That Speak For Themselves

I'm not a muscle guy.  But when I work out I look like one.  Why is that?

My secret is engineering  my workouts to efficiently stimulate the maximum number of muscle fibers in the least amount of time with minimal effort.  Why not laser-focus every second of every move  of every workout on maximizing muscle fiber stimulation and definition?

This approach allows me to do 2 things:

  • I effortlessly execute extraordinary feats of strength with confidence and finesse
  • I make every muscle fiber pop with a combination of multi contraction (concentric, eccentric, isometric), multi-dimensional (linear, curvilinear, twisting, rotatory), temporally varied (fast-twitch, slow-twitch) movements incorporated into each workout to markedly accentuate fiber definition while minimizing exhaustion with quick shifts from one movement to the next before feeling the burn of the explosive move.​
This is an example of a move meticulously engineered with a combination of multi contraction (concentric, eccentric, isometric), multi-dimensional (linear, curvilinear, twisting, rotatory), temporally varied (fast-twitch, slow-twitch) movements

This is an example of a move meticulously engineered with a combination of multi contraction (concentric, eccentric, isometric), multi-dimensional (linear, curvilinear, twisting, rotatory), temporally varied (fast-twitch, slow-twitch) movements

How To Get Started Right Now

This is an approach that you can easily employ right away to show off - seriously.  I mean what's the point of all this working out if you can't show off those ripped shredded muscle fiber lines while you're working out?

​Learn to nail these moves and you will start making all kinds of muscle fibers pop - fibers that you never even thought you had, while you work out.  Do you want that gym crush, yoga hottie, or fit babe to notice you?  Nobody wants to start an awkward conversation at the gym.  Learning these moves is the best way to impress her without saying a word.

3 EASY TRICKS REVEAL YOUR FUTURE ABDOMINAL MUSCLE LINES NOW

Reveal your future six pack with easy step-by-step tutorials

Making Muscle Fiber Lines Visually Pop

All of these moves are specifically designed to laser-focus on making the muscle fiber lines you don't have yet start visually popping right now.

Separate Yourself From The Crowd

​This is also a great way to start separating yourself from the crowd.  As long as you keep doing the same repetitive, linear, core-stabilized, midrange, peripheral isolation moves as everyone else, you're going to to look like everyone else.  Look around the gym - is that what you want?  To look like everyone else?

What You're Doing Wrong

The exercises you're doing are just fatiguing and bulking up the same isolated bundle of fibers in each muscle.  Every day you do this type of exercise you create more and more of a disparity between the small bundle of midrange peripheral fibers your moves are focused on and  your end-terminal and deep core fibers.

This imbalance actually makes you weaker overall and detracts from your ability to perform the combination of multi-contraction (concentric, eccentric, isometric), multi-dimensional (linear, curvilinear, twisting, rotatory), temporally varied (fast and slow twitch)​ moves that are most efficient at accentuating muscle fiber - making it visually pop - while minimizing exhaustion.

Step 1 - The Setup

Step 1 powerfully engages both glutes simultaneously in different dimensions with different contraction types while maintaining tension in the deep core for balance

Step 1 powerfully engages both glutes simultaneously in different dimensions with different contraction types while maintaining tension in the deep core for balance

Step 2 - Liftoff

Step 2 is the power move.  The body weight is shifted onto the shoulders while the deep core and back muscles stabilize your weight in the air.

All the gluteal muscle fibers are engaged in both eccentric and concentric contraction as you lift your tailbone and lead with it to shift your body weight onto your hands.

The deep core is activated isometrically for stability as the back and surface core muscles keep your body in balance over your hands.

Step 2 is the power move - shoulders, back and core muscles are powerfully engaged while the glutes and hamstrings lift the tailbone into the air

Step 2 is the power move - shoulders, back and core muscles are powerfully engaged while the glutes and hamstrings lift the tailbone into the air

Step 3 - Core Twist

The core twist is where the magic happens - it requires precise concentric-eccentric contractio of the deep core while hyper-defining the surface abdominal muscle - especially the obliques - giving you those sharp serrated side ab lines

The core twist is where the magic happens - it requires precise concentric-eccentric contractio of the deep core while hyper-defining the surface abdominal muscle - especially the obliques - giving you those sharp serrated side ab lines

Got Swagger?  Give Gym Hotties A Reason To Notice You

Stop wasting your time and energy doing the same soul-crushingly boring exercises, rep after rep, as everyone else.  Start doing something extraordinary and you will start to look extraordinary.  Why not give the hottest girl at the gym a reason to notice you?

STOP HIDING BENEATH XXXL T-SHIRTS

Reveal your future six pack with easy step-by-step tutorials

Reveal your future six pack with easy step-by-step tutorials

Age Is Irrelevant When It Comes to Fitness

Want to continue to crush it well into your 80s? Here’s how.

Read the full article at: www.outsideonline.com

How Old Are You?

I do a new jump-yoga interval training workout every morning at Lake Worth beach.  I am frequently approached with questions – the most common being “how old are you?”.  Even little kids ask me and when I tell them they say “WOW – you’re older than Grandpa”.

The subtext is clear – they simply can’t believe some of the moves I can do at age 54.  I can hardly believe it myself – I’m talking about moves like eagle handstand and lotus scorpion.

What’s Up With That?

The more challenging moves that I can now execute effortlessly are things that I couldn’t imagine my body doing 10, 20, or even 30 years ago.  What’s up with that?

Here’s an astonishing fact: you CAN defeat aging.  The effects of aging on your body are not inexorable – ALL of them can be halted or even reversed if you understand and properly apply a few well-researched concepts of exercise physiology.

The 4 Horsemen Of The Fitness Apocalypse

The simple formula for remaining a badass as you get older: focus on reversing each of these 4 effects of aging, what Joe Friel calls in his book Fast After 50“The 4 horsemen of the fitness apocalypse”.

  • Decreasing Aerobic Capacity
  • Shrinking Muscles
  • Increasing body fat
  • Reduced Mobility

The Fountain Of Youth

According to Friel, up to 70% of these processes are under your control,  Leaving only 30% to father time or the grim reaper.  What that means is that if you can increase your aerobic capacity and muscle mass, while improving mobility and burning fat, you will actually turn back the clock.  The fountain of youth isn’t a myth – it’s real.  It’s called exercise and you don’t have to spend hours at the gym or hire expensive trainers to reap its benefits.

The graphs in this post show that a regular exerciser at age 80 can have the strength, flexibility, and motor control of a non-exerciser at age 20.  Pause to think about that astonishing fact for a minute.  You can be in better shape, by all measures, at age 80 than you were at age 20 – WOW!

It’s clear that a lifelong habit of daily exercise is literally the fountain of youth.  If you are becoming stronger, more flexible, and more fit every day, in what sense are you actually aging?

 

What about reduced mobility?

The easiest way to start improving your mobility right away is to get out of the gym – stop “exercising” like a machine and start moving like a human.

If you are working out at a gym or with a trainer, you are most likely doing a low variety repetition of routine linear, mid-range isolation movements that were designed to bulk-up a specific bundle of muscle fibers while stabilizing the rest of your body.  You sit in a chair and work one muscle while the rest of your body literally shuts down.  The result is specifically strengthened tissues next to weak underdeveloped ones, leading to deformity and unhealthy loads, reducing overall strength, agility and mobility.  That’s right, those gym machines are weakening you and reducing your mobility.

That conventional model of fitness training deconstructs human movement into tiny one-dimensional slices. It reduces the broad range of human movement to a narrow type of ‘exercise’ that can be mechanized and marketed.  So stop exercising like a machine and start moving like a human.

But I don’t have time

Time is at the top of most lists of excuses for not starting an exercise habit.  You can cross it off your list right now because new studies show that you can get all the benefits of 45 minutes of exercise daily with as little as 1 minute of interval training.

According to Friel, Intensity is more important than exercise volume in battling the effects of aging.  This view is supported by  myriad scientific studies showing that you can get all the benefits of an hour of exercise in as little as one minute of intense intervals when combined with active rest phases.

The easiest way to start is to mix brief, intense bursts of fast-twitch plyo moves with active isometric rest intervals.

This combination of multi-contraction (concentric, eccentric, isometric), multi-dimensional (linear, curvilinear, twisting, rotatory), temporally varied (fast-twitch, slow-twitch) movements into each workout will markedly accentuate muscle fiber definition while minimizing exhaustion as you quickly shift from one movement to the next before you feel the burn of the explosive move – so your recovery is built into an active rest phase.  It will also keep your mind active and constantly challenged to adapt to and work with strange new alignments and demands,

There are no ‘leg days’, ‘back days’, ‘arm days’, or recovery days, there are only whole-body days. You’ve got a whole body, right? so why not use it? Instead of mechanistically bulking up the same tiny bundle of mid-range isolated muscle fibers every day, why not stimulate the maximum number of fibers over the entire range of temporal-spatial dimensions available to you?  Why not let everything get more defined, stronger and more agile in balance with everything else?

Why you don’t need to count calories or deprive yourself of delicious food to reduce body fat

Ignore the lies you’ve been told that body fat inexorably increases as you age.  Three simple changes that have nothing to do with calorie-counting, deprivation diets, or exercise, can start reducing your body fat immediately.

  • Prepare meals in advance
  • Portion snacks and store them in small zipper bags
  • Keep healthy snacks at eye-level in transparent containers covered by clear plastic wrap, store cookies and chips in opaque containers or wrapped in foil

Those simple acts of pre-planning have been shown to significantly reduce calorie intake, with no need to count calories or deprive yourself.

The bottom line is this: there is a magic pill, a wonder drug , a fountain of youth – it’s called exercise.  And it’s simpler than ever to get started, all you need is 1 minute.  You can reverse all of the effects of aging on fitness by forming a few simple habits.  Do you want to halt the aging process right now?  And even turn back the clock?  You can do it by putting these simple strategies to work for you today.

 

 

12 Strategies for a Successful Meal Prep Day

One common strategy for saving money on food that shows up in a lot of frugality books and on many frugality websites is the idea of a “meal prep day,” sometimes simply called “meal prep Sunday” because people often use a Sunday to do it.

Read the full article at: lifehacker.com

Still Counting Calories and Chasing Them With Exercise?

This is a great post about the financial and time-management advantages of a meal-prep day.  But the most significant benefit of prepping meals in advance is fitness and weight loss, because it gives you control over the factors that will help you lose weight much more efficiently than counting calories and chasing those calories with exercise:

  1. Hunger Management
  2. Macronutrient ratios that affect metabolism
  3. Mindless Eating

Still Eating Over The Sink?

If you’re like most Americans, you probably do at least some of the following:

  • Wait until you’re hungry to eat, then eat until you feel full
  • Have no idea what a macronutrient is and how they affect your hunger and metabolism
  • Eat at your desk, in your car, at the drive-through, or standing over a sink or in front of an open fridge or over a paper towel without utensils

If you could change those habits tomorrow it would have a huge impact on your ability to lose weight – so huge that you could skip counting calories and going to the gym altogether – seriously!

Palms of Protein, Fists of Veggies

The way to do this is by planning and preparing healthy meals in advance.  Every meal should include at least 2 palm-sized portions of protein and 2 fist-sized portions of veggies.  This is simple to eyeball when you’re preparing meals in bulk.  Reducing the ratio of sugar and refined carbs in your diet and replacing those calories with protein and healthy fats will control your hunger, make you less prone to mindless snacking and overeating, and actually change the way your body stores and burns fat, to your advantage.

Nobody Saves Fries For Later

One of the most neglected yet significant components of successful weight loss is our psychological response to hunger signals.  Think about it – how often do you wait until you are famished to start eating?  How often do you start shoveling food into your mouth, continuing until you can’t take another bite?

Advance meal-prep has built-in safeguards against all of this harmful behavior.  You are forced to make decisions about portion size and content in advance, and even if a portion leaves you feeling too full to finish it, storing leftovers for another meal is a natural part of the process, unlike the double-cheeseburger and super-size fries you just have to finish (have you ever put away half your fries for later? I didn’t think so).

Also, advance meal prep makes it easy to eat just until you are no longer hungry (instead of full), and put the rest of the food away until later.  This habit will inevitably lead to better planned portion control in the future.

Donut or Breakfast Burrito?

The author of this Lifehacker post gets a little crazy – I wouldn’t recommend trying to prepare 252 meals on your first shot.  he does, however, offer some excellent practical advice and I would add this crucial element: start small.  Try preparing your next meal in advance, then your next day’s meals, etc. until you work up to a week.  Why not start today?  I am certain that having a delicious breakfast burrito waiting for you when you wake up will work wonders in helping you resist that donut box in the break room at work tomorrow.  What are you waiting for?

 

 

 

How to Have a Perfect Day

30 ways to becoming a better person every day

Read the full article at: www.outsideonline.com

 

This is perhaps the most awesome post I’ve ever seen on motivation and productivity because it breaks down the perfect day into simple steps that anyone can follow.  It touches upon several points of crucial research that you should take note of because they are so easy to implement yet they have the potential to change your life dramatically.

  1. Sunshine – Get some sunshine in the early morning.  It has been shown to boost serotonin levels which will improve your mood.  if you’re struggling to get moving or motivated to exercise in the morning, sunlight may be your best solution.
  2. Visualization – There are actually studies showing that the act of visualizing sinking freethrows can make basketball players sink more free throws.  Elite athletes use this technique all the time but it can work for everybody.  Devise a physically challenging, but achievable move to perform every day and visualize yourself nailing it.  Then do it.
  3. Sleep – Take advantage of this calorie-free energy source.  The quickest, easiest way to improve your sleep is to turn off all your devices, including your TV, at least an hour before bedtime.  The blue light these devices emit inhibits production of the sleep hormone melatonin.  Try reading a book, meditating, talking, or making love.
  4. Manage your Hunger – The reason you eat the wrong things or too much of them is that you allow the food that happens to be in front of you, the time of day, or what other people are eating to make eating decisions for you.  Plan your snacks and meals in advance and try to eat them before you are hungry.  If you do get hungry try eating just enough to take the edge of the hunger.  In other words, instead of eating until you’re full eat until you’re no longer hungry.

Try implementing these simple changes today and you will notice a dramatic impact on your motivation, productivity, and your life almost immediately.

A Beginner’s Guide on How to Eat Healthy and Stick to It

Healthy eating. It’s something everyone knows they should do, but few of us do as consistently as we would like. Here’s how to change that.

Read the full article at: jamesclear.com

Stop Counting Calories and Chasing Them With Exercise

You don’t have to count calories or chase them with boring repetitive exercise to lose weight.  The latest scientific findings on eating habits offer amazingly simple strategies you can implement today with very little effort.

This is a great review by James Clear on the science of healthy eating.  He summarizes data from Brian Wansink’s excellent book, Mindless Eating, and the bestseller Salt, Sugar, Fat by Michael Moss.

Eat 20% Less With No Effort

The most practical advice you can take away from these excellent science-based reviews is that you can easily set up environmental cues to reduce your caloric intake by 20% or more without ever feeling deprived.

“Can’t” vs. “Won’t”

The most interesting psychological finding is that when you tell yourself you “can’t” eat something, you crave it more.  The studies suggest swapping that limitation for a sense of control – say “I won’t eat that”.  This simple semantic shift from “can’t” to “won’t” gives you an identity-based goal, putting you in the position of choosing what you eat and establishing your self image as the type of person who chooses an apple over a donut.

Cheating

The reason cheating works so well has nothing to do with shocking your metabolism – its effects are purely psychological and they are incredibly powerful:

  • Cheating gives you permission to commit

The single biggest obstacle to eating healthy is the fear of long-term commitment: the idea that I might never order another pizza or eat another brownie sundae is absolutely terrifying.  If I start out with a commitment that allows for intermittent cheating I’ll immediately jump right over the biggest hurdle of any new habit: getting started.

  • Cheating makes you more mindful of your guilty pleasures.

When you establish a habit of eating healthy most of the time and planning the what and when and how of your cheat meal, you exponentially increase your enjoyment of it.  You not only enjoy it multiple times in your mind with anticipation, you also savor every bite and every tiny detail of the experience as you indulge.

  • Planned cheating neutralizes guilt and powerfully reinforces your sense of control.

As Clear points out, if you cheat with the intention of immediately returning to your baseline of healthy eating, you not only eliminate guilt over your indulgence but you also remind your brain that you are completely in control of your cravings and you are the one who decides when you want to enjoy that pizza or brownie sundae.  This can feel incredibly empowering.

What These Studies Miss

I’m amazed that with all the excellent scientific work done on mindless eating, Brian Wansink can write an entire book and James Clear can write an exhaustive review and they can still miss the most obvious obstacles to mindful eating that we all experience every day:

  • Eating over the sink
  • Eating with the refrigerator or cupboard open
  • Eating standing up
  • Eating food on a paper towel, or from a bag

Have you convinced  your brain that calories consumed in this way don’t really count?  For most of my life I did.

I’ve found that the simplest acts of all: putting food on a plate, closing the refrigerator door, and sitting down, establishes an astonishing level of mindfulness with no thought or effort required.

 

Get Shredded Lower Abs and Sculpted Glutes Simultaneously

It's All About The Lines

You can talk about numbers all day

  • Calories eaten
  • Calories burned
  • Steps taken
  • Pounds lost
  • Body fat percentages
  • Grams of carbs or protein or fat

But the results you really want to see are those abdominal muscle lines in the mirror, and the toughest ones to define are the lower ab lines.  

Abdominal Muscle Lines Speak For Themselves

You've probably figured out by now that standard gym crunches are just bulking up your upper abdominal muscles, but not giving you that sharp, lean, shredded look you really want to see.

How would it feel to reach down with one hand, grab the edge of your shirt and smoothly peel it off over your head to reveal your abs like a boss, like a badass.  No numbers necessary.  Your abdominal muscle lines would speak for themselves.

The superhero crunch is laser-focused on sculpting a long, lean side view and hyper-defining the sharp lines of the abs and obliques

Abdominal muscle lines speak for themselves.  If you're doing standard crunches you're just bulking up the upper abs and missing the lean shred of the tucked-under margins of the  lower, mid, and side-cut abs

Reveal Your Lower Abdominal Muscle Lines

This move is specifically designed to laser-focus on making the abdominal muscle lines you don't have yet pop.

​You can sculpt sharp, defined abdominal muscle lines and reveal more of your abs while doing it, by activating the maximum number of fibers with the right sequence of the right mix of different contractions and movement dimensions.

3 EASY TRICKS REVEAL YOUR FUTURE ABDOMINAL MUSCLE LINES NOW

Reveal your future six pack with easy step-by-step tutorials

Fan Kicks

Fan kicks are an intense simultaneous activation of the lower abdominal muscles and glutes

Fan kicks are an intense simultaneous activation of the lower abdominal muscles and glutes

Easy Step-by-Step

Step 1 is a deep flat-foot squat with fully flexed knees and hips.  Fold forward as far as you can crunching your chest to your thighs

This move powerfully engages the deep core and sets the stage for the lower abdominal activation of the kicking phase.​

Step 2 is a side-to-side sway with balance on your toes.  This move establishes curvilinear knee and hip motion and activates the deep core with even more intensity.

steps 1 & 2 - Learn to balance in a deep flat-foot squat then sway side to side balancing on toes

steps 1 & 2 - Learn to balance in a deep flat-foot squat then sway side-to-side balancing on toes

Steps 3 & 4

Steps 3 and 4: Circle the kicking foot in the air in a wide arc, staying balanced on your opposite toe.  Powerfully engage your core, flex and extend the standing hip and knee for balance, and focus not on staying upright but on a soft landing.

Steps 3 and 4: Circle the kicking foot in the air in a wide arc, staying balanced on your opposite toe. Powerfully engage your core, flex and extend the standing hip and knee for balance, and focus not on staying upright but on a soft landing.

Stop Hiding Your Abs Behind XXXL T-Shirts and Start Showing Off Your Future 6-Pack Now

Most crunch workouts just bulk up the upper abdominal muscles and ignore the sharp shredded lines that can be sculpted where the lower margins of the mid, lower, and side cut abs tuck under.

By activating these muscle fibers in the right sequence and maintaining that activation throughout the entire move, you can quickly sculpt sharp, defined abdominal muscle lines and look cool while doing it - showing off your future ab muscle lines as you work out.

Look at the huge volume of muscle fiber in the deep core - you're not activating these fast-twitch fibers at all

Maintaining isometric tension in the deep core is where all the fat-burning action is

Most core workouts focus only on the thin layer of surface muscle and shut down the deep core - but the deep core is where all the fat-burning action is

Activating the surface abdominal muscle fibers in the right sequence while maintaining the deep core contraction will reveal your future six-pack

Take A Look Around... And In The Mirror

Look around.  Is the average gym member lean, sculpted, agile, strong, defined, and toned?   If you keep doing the same exercises as everyone else, you're going to look like everyone else. Would you be happy with the results of the average gym-goer?  Are you happy with the results you see in the mirror?

Got Swagger?  Give Gym Hotties A Reason To Notice You

Stop wasting your time and energy doing the same soul-crushingly boring exercises, rep after rep, as everyone else.  Start doing something extraordinary and you will start to look extraordinary.  Why not give the hottest girl at the gym a reason to notice you?

STOP HIDING BENEATH XXXL T-SHIRTS

Reveal your future six pack with easy step-by-step tutorials

Reveal your future six pack with easy step-by-step tutorials

7 ‘Get Fit’ Tips to Avoid This Year

I know that you want to get healthy this year, because it’s the most popular New Year’s resolution. Plenty of people want to help you, too, with everything from diet tips to exercise suggestions. They’ll tell you to make some lifestyle changes, to download a new app, or even to buy a wearable fitness tracker (those probably don’t work, by the way). But with lots of advice floating around, there are bound to be bad suggestions—those rooted in confirmation bias, trendiness, and pretty much anything except scientific evidence.

Read the full article at: gizmodo.com

The #1 New Year’s resolution, to get healthy nearly doubled the runner-up of getting organized, and tripled the third place resolution of living life to the fullest.

Freezing off your fat, wearing a corset, taking pills, or  is not going to get you there, but you already know that.

There are 3 simple changes you can make right now that will have a dramatic impact on your overall health for the rest of your life.

Sleep

Americans are chronically sleep deprived, and this affects the function of every body system from the brain on down.  You probably aren’t aware that drinking alcohol and staring at LED screens deprives you of the good quality deep sleep that your body needs to recharge.  So lay off the booze, read a book made of paper before bedtime, and set that bedtime an hour earlier.  The impact on your physical and mental health will be surprising and dramatic.

Eat Till You’re No Longer Hungry

When do you stop eating?  When you’re full?  Eating till you’re full is killing you.  It takes 20 minutes for your brain to fully register the fullness signals coming from your belly and bloodstream.  So you can circumvent that delay by stopping when you’ve eaten enough to take the edge off the hunger.  I used to have such a fear of hunger that I would stuff myself at every meal – thinking who knows when I’ll see food again.  But once I started the habit of just topping off, that anxiety melted away, and I started losing fat without even thinking about it.

Establish Trust In Your Future Self

If exercise were a pill it would be a wonder drug.  It makes you young, lean, smart, healthy and extends your life.  The reason it’s so hard to start and stick with an exercise program is that you’ve seen yourself fail too many times, so you’ve lost trust in your future self.  The way to re-establish this trust is to commit to a tiny micro-habit and observe yourself sticking to it.  It can be a 10-minute walk, or even a single pushup.  It’s not the behavior that matters but the trust you establish in yourself by doing it consistently.  Starting small today will form the foundation of trust which will allow you to take on bigger challenges, one step at a time.

 

 

3 Simple Steps to Lose Fat Quick (hint: it’s not paleo or cardio)

Download the FREE ebook

No fancy-schmancy diet plans!  These 3 simple weight loss secrets that are rarely talked about will get you started losing fat today!

Weight loss studies almost never talk about them.   Every weight loss study focuses on selling the latest trendy diet plan – paleo, gluten-free, low carb, bulletproof etc.

You don’t need a diet book or video to figure out the glaringly obvious problem, and the solution is just as obvious.

30 % of our calories come from alcohol and added sugar – the worst possible sources for energy or nutrition.

We are chronically sleep deprived – which has been shown in study after study to cause hunger, overeating, weight gain, and fat storage.

5 of the top 6 sources of calories in the U.S. diet are:

  • cookies, cakes, and donuts
  • bread
  • soda
  • pizza
  • alcohol

The Ultimate Weight Loss Study

Here is the simplest design for a weight loss study – one group lives like typical Americans, consuming 30 percent of calories from alcohol and sugar, and being chronically sleep-deprived.  Group 2 skips happy hour and dessert, and goes to bed an hour earlier.  I am certain that group 2 would lose weight without any fancy expensive diet plan.

Will anybody ever do this study?  I doubt it.

How Sugar Makes You Fat

Sugar sneaks into everything.  Here are just a few of the dozens of super-secret stealth names for sugar

  • agave nectar
  • evaporated cane juice
  • brown rice syrup

Sneaky huh?  No matter what you call it, if it tastes sweet, it’s sugar.

Empty calories.  Except for alcohol, sugar is the worst choice you can make as a source of energy or nutrition.

Makes You Hungry.  The spike and crash of blood sugar and insulin make you hungrier sooner, so you consume more calories

Bulges your belly.  Fructose, the sweet chemical in sugar, becomes deep belly fat.

Causes heart disease.  That deep belly fat is associated with LDL and triglycerides, the bad cholesterol, and increases the risk of heart disease

Desensitizes your sweet-taste buds, so you crave more sweets, and eat even more calories.

How Sleep Deprivation Makes You Fat

If you sleep less, you eat more, and you don’t know when to stop.  Less than 6 hours of sleep makes your hunger hormones go all cattywampus – hunger signals go up, fullness signals turn off.

A single night of 4 hours of sleep induces insulin resistance – making you store more fat.

Sleep loss is stressful.  Stress hormone (cortisol) rises, causing you to eat more and store more fat.

Extra time to nosh.  Going to bed earlier gives you less time to snack at night.

Slows your metabolism.  Loss of deep (slow wave) sleep deprives your muscles of restorative energy – so your resting metabolism drops and you burn fewer calories.

How Alcohol Makes You Fat

Makes you eat stupid.  The prefrontal cortex is the executive office of the brain – where all the important decisions are made.  Alcohol affects the prefrontal cortex, shutting down the smart decision machine.  So you make poor food choices for immediate pleasure without considering the consequences.

Increases belly fat.  Alcohol, like sugar, is broken down in the liver, resulting in the accumulation of deep belly fat.

Reduces deep sleep.  Alcohol might seem to help you get to sleep – but it actually decreases the quality of sleep.  Suppression of restorative sleep causes all the fat-inducing effects listed above.

Nutritionally empty calories.  Alcohol is the worst choice for energy or nutrition, so you have to eat more calories to get the energy and nutrients your body needs.

Did you know?

sleep loss stimulates cannabinoid receptors, making you eat like a stoner with the munchies.

Cutting added sugar out of children’s diet measurably improved their health in only 10 days

Alcohol ranks 6th on the list of top 10 calorie sources for Americans, accounting for a whopping 16% of our calories.  The reason you don’t know this is that alcoholic beverages don’t have nutritional information labels.

How Exercise May Turn White Fat Into Brown

Exercise may aid in weight control and help to fend off diabetes by improving the ability of fat cells to burn calories.

Read the full article at: www.nytimes.com

There’s new evidence that exercise can help you burn more calories while you sleep.

Eat Fat & Exercise

There’s new scientific evidence every year that weight loss is much more than the simple matter of calories consumed, and that exercise is much more than calories burned.

Fat is Good

When it comes to hunger and metabolism, there is good evidence that eating healthy fats will help you manage your hunger better, and it will also change your metabolism so you actually store fat differently – you will store less deep belly fat.

The Fat That Burns Calories

This is almost too good to be true – there is actually a type of fat – brown fat – that is metabolically active.  That is to say, it burns calories.  Babies have a lot of this type of fat – its purpose is to generate heat to help regulate body temperature.

How to Get More Brown Fat

Scientists used to think that adults had very little brown fat, but there is new evidence that there may be a way to increase your stores of brown fat and guess what? it’s that wonder drug called exercise.

That’s right, there’s a hormone called irisin produced during exercise that can convert the typical lazy form of white fat into brown fat.  Regular exercise can stimulate your muscles to produce irisin.  If you increase your stores of brown fat, you will actually burn more calories at rest – even while you sleep.

The Wonder Drug

So exercise not only makes you happier, younger, smarter, and healthier – it also helps you burn more calories while you sleep.

 

 

 

To Change Your Life, Learn How to Trust Your Future Self

How to change for the better, for good.

Read the full article at: nymag.com

The secret to a lifetime of fitness isn’t some superpower like motivation, persistence, or willpower.

The secret to a lifetime of fitness is establishing trust in your future self.

Huh?

A Simple Strategy

OK, let’s break that down, because… listen up … this is important.  Scientific research has identified a simple strategy you can start using today to stick to a fitness routine for good.

Why is it so easy the night before to decide to set your alarm and put your running shoes by the bed and resolve to get up and go for a run first thing in the morning?  But when that alarm goes off it seems like the sweet embrace of the pillow has an almost insurmountable veto power over all your plans?

This doesn’t seem to be rational behavior.  After all, you know all the heath benefits of regular exercise – it’s practically a wonder drug and if it were a pill you’d certainly take it every morning.

Delay Discounting and Preference Reversal

The psychological mechanisms at work are knows as “delay discounting” – rewards now are more highly valued than rewards in the distant future, and “preference reversal” – when a reward is right in front of your face, like your warm pillow, it gains a lot more power than the distant, more abstract goal of fitness.

We’re Not Lizards

Luckily, humans have a mechanism for overcoming these obstacles – that no other animals have – it’s called “bundling”.

Lizards, for example, don’t plan for the future.  Humans do.   And the way we do this is through a simulation engine located in the prefrontal cortex of our brains (that lizards don’t have) which allows us to step into the shoes of our future selves.

Bundling

What we do when we bundle is we package together all of the benefits that our future fit self will experience over the course of a lifetime – suddenly that “bundle” becomes more powerful than hitting snooze and sinking back into that deliciously warm pillow.

The Issue is Trust

There is one problem with bundling, and this is the reason why 90-plus percent of people don’t stick to a fitness routine.  The problem is that most of us don’t trust our future selves.  When we say “I’m too lazy” or “I’ll get bored” or “I’m not athletic” we’re not talking about the exercise, we’re talking about ourselves.  We’re expressing the belief that we just won’t stick with it .  Where does that belief come from?  The observation that we have failed to stick to a fitness routine in the past.

It turns out that we can’t talk, or even think ourselves out of those self-beliefs.

A Simple Rule

But, there is a way out – we have to establish trust in our future self by establishing a simple rule and sticking to it, no matter what.  Don’t worry about the behavior itself, just focus on establishing trust by sticking to it, without fail. Once you observe this type of behavior, you will start trusting your future self and replace the downward spiral of self-doubt with an upward spiral of self-trust.

One Pushup

Take a ridiculously simple rule, like doing one pushup every morning when you first wake up.  It may seem silly at first but try it.  The point is not to build a habit but to establish a pattern of evidence of consistency that your own brain can observe.  Now you will start establishing what’s called an identity-based goal – becoming the type of person who does some physical activity every morning.

Establishing Credibility With Yourself

As you establish credibility with yourself, you can start expanding your rules – ten pushups, fifteen, twenty.  Soon it becomes part of who you are and it gains momentum, your investment in the activity grows which raises the cost of quitting, and the momentum actually makes it hard to stop.  Pretty soon you will wonder how you ever got out of bed in the morning without banging out some exercise.

Effortlessly on Your Way

You don’t need a superpower like motivation, persistence, or willpower.  Just start gradually establishing trust in your self with concrete observable actions, and you will be effortlessly on your way to a lifetime of fitness.

 

 

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