So I'm three weeks in...
This post has been delayed for numerous reasons. Partly sheer laziness. Cooking and gyming and yogaing and working tends to occupy most of my time, which leaves little time for anything else.
Some people might label me a workaholic, in this day and age and in my profession working is a necessity. That Donna Summer song comes to mind... "... She works hard for the money...". I would however change the lyrics to "... He works endlessly for very little money...". Alas that is the bane of our existences...
Anyway, lets stop ranting and get down to business. I'm back at gym full time (at least 5 times a week), and I am going to bikram/hot flow yoga 2-4 times a week. The eating is going well, all good food, unprocessed. Except for cheat meals (which happen about once a week)... then it's a whole lot of processed deliciousness that could send even your 4 year old into hyperglycemia. Even though rewarding yourself with food is definitely not the way to go, cheat meals can be good to 'reset' your metabolism.
I try keep artificial or processed foods down to a minimum, that includes artificial sweeteners. Sometimes its unavoidable, most supplements(including weigh proteins, pre-workouts, post-workouts etc etc etc) have sucralose or acesufalme K or any of the other fake sugars in them to try and make them more appetizing. The lucky thing, and it takes a while to realize it, is that the less sugar you have in your diet, the less you tend to crave more and more and more.
My progress on the scale seems very slow, but I know with the amount of protein I'm shoving down my pie hole and the amount of weight training I'm doing I can't expect rapid decrease in weight. Because of that, I have to base my progress on the following: Fat percentage, body measurements and progress pictures. 10 weeks to go :) lets see what they hold.
Thursday 2 May 2013
Tuesday 9 April 2013
Tomorrow a very difficult 3 months begins.....
After wolfing down my mushroom omelette and sipping a glass of red wine. I've got to start focusing on the next three months. I know it's not going to be easy. I mean, no copious amounts of chocolate and ice-cream, no pizza, no pasta, no delicious creamy deserts. Alas I will persevere, not for anyone else, but for myself.
It's difficult taking a before picture of yourself, knowing that you don't like what you see in the mirror and that is your reference to work with is kind of troubling. It doesn't feel like its a blank canvas, more like a horribly distorted and broken canvas that needs to be patch worked back together,
Over the past week I have slowly gotten my ducks in a row. Not easy considering my last blog post was about emotions. I tend to blog about what is happening in my life and relate it to a specific situation or how I think it should be dealt with.
With all the personal difficulty that I will experience in the next while, I feel positive and optimistic because there is an abundance of support out there for me to become the best me (physically and mentally). I have lots to learn about myself, but it's a journey I am excited to take!
It's difficult taking a before picture of yourself, knowing that you don't like what you see in the mirror and that is your reference to work with is kind of troubling. It doesn't feel like its a blank canvas, more like a horribly distorted and broken canvas that needs to be patch worked back together,
Over the past week I have slowly gotten my ducks in a row. Not easy considering my last blog post was about emotions. I tend to blog about what is happening in my life and relate it to a specific situation or how I think it should be dealt with.
With all the personal difficulty that I will experience in the next while, I feel positive and optimistic because there is an abundance of support out there for me to become the best me (physically and mentally). I have lots to learn about myself, but it's a journey I am excited to take!
Tuesday 2 April 2013
Emotions
Our emotions affect every aspect of our lives. From the physical to the mental, the emotions we feel and the way we express them change how we live from day to do.
In terms of physical, the way our emotions affect us are quite easily illustrated in a person who is depressed. Have you ever seen a depressed person (or a person who says they’re depressed) stand tall and confident? Emotions influence our posture, our pain thresholds and even the ability of our muscles to contract optimally.
Our mental being acts similarly to the emotions that we experience on a daily basis. Concentration, reasoning (common sense) and understanding all get blurred by how we feel about a certain situation. Common sense is easily thrown out the window and reason is easily shrouded by hurt, sadness and anger.
The ability to put your emotions aside, especially with training and diet comes easy to some, but very difficult to most. I, for one, am easily influenced by the situations around me and allow my emotions to cloud my judgement and influence my physical. Over time it improves, but it’s difficult to block out emotions completely.
I’ve learned that it’s not always about blocking them out completely, but more about leaving the emotions at the door, especially with training. Pick them up when you leave if you must, but sometimes it takes the little effort of focusing on the task at hand for the things that felt so overwhelming to feel insignificant when you leave.
Tuesday 15 May 2012
MILK
Milk is one of the most common dietary constituents in the western diet. We have milk or dairy products in our coffee, cereal, sauces, chocolate, desserts and drinks. But is it really any good for us?
Milk contains the following:
Animal proteins (Mainly Casein)
Animal fats
Hormones (Including IGF-1)
Water
And depending on what and where you read:
Herbicides
Pesticides
Dioxins
Antibiotics
Excrement
Bacteria
Viruses
So the main possible side effects:
High Cholesterol
Calcium Deficiency - milk supposedly has a negative effect on bone calcium deposition.
Increased allergies - including sinus troubles (Casein is a histamine which can increase mucus production)
Diabetes - The protein Lactalbumin found in milk has been noted as a key factor in diabetes.
Lactose Intolerance - bloating, gas, cramping and diarrhoea
Whats wrong with homogenised milk?
The process involves forcing milk through a sieve at high speed, breaking up the fat molecules so they cannot float on the surface. Xanthine oxidase is a molecule attached to milk fat which allows the fat to be filtered out by the liver. Homogenised milk however refines the fat molecule and allows it to cross the blood barrier into the bloodstream.
A while back doctors and scientists believed that calcium deficiency was caused purely by lack of milk and dairy product intake. Meanwhile, milk contains less calcium than most of your green leafy vegetables and seeds.The body also needs magnesium to help absorb calcium, cows milk with a ratio of 1:8 is far below the recommended 1:1 or 1:2 for humans.
Depending on the milk farm, some cows are treated with recombinant Bovine Growth Hormone (rBGH). These cows have higher IGF-1 hormone floating around. IGF-1 is a growth hormone that activates cell growth and proliferation, and has been linked with proliferation of cancer cells.
Cheese is approximately 10x the concentration of milk... 10x the hormones and 10x the fat.
In terms of actual clinical research, there isn't much available to support or negate these supposed 'facts'...One would have to argue however, would the USA milk and dairy industry, consisting of approximately 9,2 million cows supplying various other industries in the food and catering sector, allow such information to be freely available?
Reading the above, is it worth it?
http://www.jyi.org/volumes/volume6/issue3/features/lee_and_wei.html
http://www.rense.com/general26/milk.htm
http://www.patientsville.com/medication/milk_side_effects.htm
http://en.wikipedia.org/wiki/Insulin-like_growth_factor_1
http://www.preventcancer.com/consumers/general/milk.htm
Animal proteins (Mainly Casein)
Animal fats
Hormones (Including IGF-1)
Water
And depending on what and where you read:
Herbicides
Pesticides
Dioxins
Antibiotics
Excrement
Bacteria
Viruses
So the main possible side effects:
High Cholesterol
Calcium Deficiency - milk supposedly has a negative effect on bone calcium deposition.
Increased allergies - including sinus troubles (Casein is a histamine which can increase mucus production)
Diabetes - The protein Lactalbumin found in milk has been noted as a key factor in diabetes.
Lactose Intolerance - bloating, gas, cramping and diarrhoea
Whats wrong with homogenised milk?
The process involves forcing milk through a sieve at high speed, breaking up the fat molecules so they cannot float on the surface. Xanthine oxidase is a molecule attached to milk fat which allows the fat to be filtered out by the liver. Homogenised milk however refines the fat molecule and allows it to cross the blood barrier into the bloodstream.
A while back doctors and scientists believed that calcium deficiency was caused purely by lack of milk and dairy product intake. Meanwhile, milk contains less calcium than most of your green leafy vegetables and seeds.The body also needs magnesium to help absorb calcium, cows milk with a ratio of 1:8 is far below the recommended 1:1 or 1:2 for humans.
Depending on the milk farm, some cows are treated with recombinant Bovine Growth Hormone (rBGH). These cows have higher IGF-1 hormone floating around. IGF-1 is a growth hormone that activates cell growth and proliferation, and has been linked with proliferation of cancer cells.
Cheese is approximately 10x the concentration of milk... 10x the hormones and 10x the fat.
In terms of actual clinical research, there isn't much available to support or negate these supposed 'facts'...One would have to argue however, would the USA milk and dairy industry, consisting of approximately 9,2 million cows supplying various other industries in the food and catering sector, allow such information to be freely available?
Reading the above, is it worth it?
http://www.jyi.org/volumes/volume6/issue3/features/lee_and_wei.html
http://www.rense.com/general26/milk.htm
http://www.patientsville.com/medication/milk_side_effects.htm
http://en.wikipedia.org/wiki/Insulin-like_growth_factor_1
http://www.preventcancer.com/consumers/general/milk.htm
Sunday 13 May 2012
Bikram Yoga
In the 1970's, Bikram Choudhury developed a style of yoga that has become the most progressive form of yoga all around the world. it incorporates hatha yoga poses into a 90 minute class of 26 poses and 2 breathinge exercises. The classes are ideally practiced in a heated room (40.6°C) with 40% humidity.
Bikram Choudhury practiced yoga since childhood. He was severely injured in a weight-lifting accident when he was seventeen which left his knee badly injured. Doctors told him that he would never be able to walk again. He however continued to practice yoga, 6 months later his knee was totally healed.
Ambro / FreeDigitalPhotos.net
The Sequence
1. Standing Deep Breathing
Standing Series
2. Half Moon Pose with hand to feet
3. Chair Pose
4. Eagle Pose
5. Standing Head to Knee
6. Standing Bow Pulling Pose
7. Balancing Stick
8. Standing Separate Leg Stretching
9. Triangle Pose
10. Standing Separate Leg with Head to Knee
11. Mountain Pose
12. Toe Stand
Floor Series
13. Corpse Pose
14. Wind Removing Pose
15. Cobra Pose
16. Locust Pose
17. Full Locust Pose
18. Bow Pose
19. Fixed Firm Pose
20. Half Tortoise Pose
21. Camel Pose
22. Rabbit Pose
23/24. Head to Knee with Stretching Pose
25. Spine Twisting Pose
26. Blowing in Firm
Each Pose is performed twice (Except No. 25) and is held between 10 seconds and 90 seconds.
The positive effects of yoga are widespread. Danesh et al (2011) showed that from the research that is available, hatha yoga and its poses have significant effect on decreasing pain levels in people suffering with chronic low back pain. In a study by Hewitt et al 2011, 8 weeks of bikram yoga improved mindfulness, perceived stress, cardiorespiratory endurance, flexibility and balance.
Possible side-effects (Specific to Bikram Yoga):
- Dehydration
- Hyperthermia
These side effects are specific to Bikram Yoga due to the temperature of the room that it is practiced in.As with any form of stretching and exercise, we need to be aware of our limits and know when to stop. Competition is not a part of yoga and can become dangerous.
Danesh H, Serban S, Herrera J 2011 Yoga as an intervention for Low Back Pain. Topics in Pain Management 27(5)
Hewitt ZL, Ransdell LB, Gao Y, Petlichkoff LM, Lucas SM 2011 An Examination of the effectiveness of an 8-week Bikram Yoga Program on Mindfulness, Perceived stress and Physical fitness. Jounral of exercise science and fitness. 9(2)
http://en.wikipedia.org/wiki/Bikram_Yoga
Bikram Choudhury practiced yoga since childhood. He was severely injured in a weight-lifting accident when he was seventeen which left his knee badly injured. Doctors told him that he would never be able to walk again. He however continued to practice yoga, 6 months later his knee was totally healed.
Ambro / FreeDigitalPhotos.net
1. Standing Deep Breathing
Standing Series
2. Half Moon Pose with hand to feet
3. Chair Pose
4. Eagle Pose
5. Standing Head to Knee
6. Standing Bow Pulling Pose
7. Balancing Stick
8. Standing Separate Leg Stretching
9. Triangle Pose
10. Standing Separate Leg with Head to Knee
11. Mountain Pose
12. Toe Stand
Floor Series
13. Corpse Pose
14. Wind Removing Pose
15. Cobra Pose
16. Locust Pose
17. Full Locust Pose
18. Bow Pose
19. Fixed Firm Pose
20. Half Tortoise Pose
21. Camel Pose
22. Rabbit Pose
23/24. Head to Knee with Stretching Pose
25. Spine Twisting Pose
26. Blowing in Firm
Each Pose is performed twice (Except No. 25) and is held between 10 seconds and 90 seconds.
The positive effects of yoga are widespread. Danesh et al (2011) showed that from the research that is available, hatha yoga and its poses have significant effect on decreasing pain levels in people suffering with chronic low back pain. In a study by Hewitt et al 2011, 8 weeks of bikram yoga improved mindfulness, perceived stress, cardiorespiratory endurance, flexibility and balance.
Possible side-effects (Specific to Bikram Yoga):
- Dehydration
- Hyperthermia
These side effects are specific to Bikram Yoga due to the temperature of the room that it is practiced in.As with any form of stretching and exercise, we need to be aware of our limits and know when to stop. Competition is not a part of yoga and can become dangerous.
Danesh H, Serban S, Herrera J 2011 Yoga as an intervention for Low Back Pain. Topics in Pain Management 27(5)
Hewitt ZL, Ransdell LB, Gao Y, Petlichkoff LM, Lucas SM 2011 An Examination of the effectiveness of an 8-week Bikram Yoga Program on Mindfulness, Perceived stress and Physical fitness. Jounral of exercise science and fitness. 9(2)
http://en.wikipedia.org/wiki/Bikram_Yoga
Thursday 10 May 2012
Whey Protein
Whey Protein is said to be a high quality protein that everyone can benefit from, but what is it? and how do we benefit?
Whey protein is a collective term for a group of globular proteins that are a by-product of the manufacturing of cheese. So essentially a dairy product.
What are globular proteins and what effect do the proteins in Whey have on our bodies?
A globular protein is a spherical protein that is more or less soluble in water.
PROTEINS FOUND IN WHEY:
Betalactoglobulin - makes up 50-55% of whey protein and is rich in BCAA (Branched chain amino acids - building block of muscle and tissue).
Alphalactalbumin - An essential amino acid which aids in the production of serotonin and regulates sleep cycle, amongst other things.
Glycomacropeptide - Helps control and prevent dental plaque.
Immunoglobulins - Help fight infection and antigens in the body.
Bovine Serum Albumin - Used to stabilise certain enzymes in the blood.
Lactoferrin - Inhibits growth of bacteria and fungi due to its interaction with iron.
Lactoperoxidase - Natural antibacterial agent.
Lysozyme - Immunity enhancing properties.
As whey protein is a dairy by-product it contains approximately 6% lactose. So for people that are sensitive to lactose, Whey protein isolate is recommended, which is achieved through a different filtering process. Whey protein isolate can be so refined that it can be virtually lactose free, carbohydrate free, fat free and cholesterol free.
EFFECTS:
- Increased lean muscle
- Increased strength
- Improved immunological responses
- Supposed prevention of cancer
- Improves speed of recovery following illness
- Prevent weight loss and promote immune function in patients with HIV
POSSIBLE SIDE-EFFECTS:
- Bowel and digestive irritation (These symptoms may however be a result of the artificial sweetener that is used to flavor the protein and switching to an unsweetened whey may alleviate these symptoms).
- Suggested liver and kidney problems when taken in high doses, but this has not been adequately researched.
HOW MUCH IS ENOUGH?
The recommended maximum intake of protein for adults is 0,9grams per 1pound of body weight (Roughly 2grams per kilogram body weight). This amount however needs to be spread across the entire diet and not just taken from whey protein. Dosage and concentration of whey protein is specific to each brand.
http://en.wikipedia.org/wiki/Whey_protein_isolate
http://en.wikipedia.org/wiki/Whey_protein
http://www.nationaldairycouncil.org/EDUCATIONMATERIALS/HEALTHPROFESSIONALSEDUCATIONKITS/Pages/WheyProtein.aspx
http://wheyoflife.org/home/health-nutrition/protein-requirements/protein-calculator/
http://www.webmd.com/vitamins-supplements/ingredientmono-833-WHEY%20PROTEIN.aspx?activeIngredientId=833&activeIngredientName=WHEY%20PROTEIN
http://www.bodybuildingforyou.com/protein/whey-protein-sideeffects-information.htm
Whey protein is a collective term for a group of globular proteins that are a by-product of the manufacturing of cheese. So essentially a dairy product.
A globular protein is a spherical protein that is more or less soluble in water.
PROTEINS FOUND IN WHEY:
Betalactoglobulin - makes up 50-55% of whey protein and is rich in BCAA (Branched chain amino acids - building block of muscle and tissue).
Alphalactalbumin - An essential amino acid which aids in the production of serotonin and regulates sleep cycle, amongst other things.
Glycomacropeptide - Helps control and prevent dental plaque.
Immunoglobulins - Help fight infection and antigens in the body.
Bovine Serum Albumin - Used to stabilise certain enzymes in the blood.
Lactoferrin - Inhibits growth of bacteria and fungi due to its interaction with iron.
Lactoperoxidase - Natural antibacterial agent.
Lysozyme - Immunity enhancing properties.
As whey protein is a dairy by-product it contains approximately 6% lactose. So for people that are sensitive to lactose, Whey protein isolate is recommended, which is achieved through a different filtering process. Whey protein isolate can be so refined that it can be virtually lactose free, carbohydrate free, fat free and cholesterol free.
EFFECTS:
- Increased lean muscle
- Increased strength
- Improved immunological responses
- Supposed prevention of cancer
- Improves speed of recovery following illness
- Prevent weight loss and promote immune function in patients with HIV
POSSIBLE SIDE-EFFECTS:
- Bowel and digestive irritation (These symptoms may however be a result of the artificial sweetener that is used to flavor the protein and switching to an unsweetened whey may alleviate these symptoms).
- Suggested liver and kidney problems when taken in high doses, but this has not been adequately researched.
HOW MUCH IS ENOUGH?
The recommended maximum intake of protein for adults is 0,9grams per 1pound of body weight (Roughly 2grams per kilogram body weight). This amount however needs to be spread across the entire diet and not just taken from whey protein. Dosage and concentration of whey protein is specific to each brand.
http://en.wikipedia.org/wiki/Whey_protein_isolate
http://en.wikipedia.org/wiki/Whey_protein
http://www.nationaldairycouncil.org/EDUCATIONMATERIALS/HEALTHPROFESSIONALSEDUCATIONKITS/Pages/WheyProtein.aspx
http://wheyoflife.org/home/health-nutrition/protein-requirements/protein-calculator/
http://www.webmd.com/vitamins-supplements/ingredientmono-833-WHEY%20PROTEIN.aspx?activeIngredientId=833&activeIngredientName=WHEY%20PROTEIN
http://www.bodybuildingforyou.com/protein/whey-protein-sideeffects-information.htm
Wednesday 9 May 2012
High Intensity Interval Training (HIIT)
What is HIIT?
High Intensity Interval Training is a form of interval training that incorporates alternating periods of high intensity exercise immediately followed by low intensity exercise. This is continued in a repetitive fashion for several minutes. The periods can range from several seconds up to several minutes and range from a 2:1 time ratio(Tabatha Method) to 2:3 time ratio for High Intensity:Low Intensity.
HIIT can use any form of cardio exercise/equipment that allows you to quickly change the intensity of the workout, including running, cycling and rowing.
Although the session only lasts several minutes, the outcomes have been shown to be quite significant in trained and untrained athletes.
How does it work?
HIIT places a high demand on the body for oxygen during the High Intensity intervals and ultimately results in an anaebolic (Without oxygen) exercise routine due to the level of intensity and duration of the workout. Because of the deprivation of oxygen, the body requires an extended period to recover from the exercise. By doing this, there is an increase in the Resting Metabolic Rate (RMR) for up to 24 hours following the training, this improves energy consumption and fat loss. The faster your metabolism, the easier it is for your body to burn fat.
"As little as six sessions of HIT over 2 week or a total of approximately 15 min of very intense exercise(~600kJ), can increase skeletal muscle oxidative capacity and endurance performance and alter metabolic control during aerobic-based exercise." (Gibala 2008)
Skeletal muscle oxidative capacity - The efficiency of the muscle to break down fat and carbohydrates to create energy (ATP). ATP is used to power the movement of the muscle fibers during contraction and relaxation.
For elite athletes who struggle to improve time and fitness, HIIT has been shown to be the most effective form of training.
Gibala MJ, McGee SL 2008 Metabolic Adaptations of Shirt-term High-intensity interval training: A little pain for a little gain? Exercise & Sports Science Reviews 36(2):58
Laursen PB, Jenkins DG The Scientific Basis for High Intensity Interval Training. Sports Medicine 32(1):53
http://en.wikipedia.org/wiki/High-intensity_interval_training
http://en.wikipedia.org/wiki/Muscle
For more information:
http://www.bodybuilding.com/fun/bbinfo.php?page=HIIT
High Intensity Interval Training is a form of interval training that incorporates alternating periods of high intensity exercise immediately followed by low intensity exercise. This is continued in a repetitive fashion for several minutes. The periods can range from several seconds up to several minutes and range from a 2:1 time ratio(Tabatha Method) to 2:3 time ratio for High Intensity:Low Intensity.
HIIT can use any form of cardio exercise/equipment that allows you to quickly change the intensity of the workout, including running, cycling and rowing.
Although the session only lasts several minutes, the outcomes have been shown to be quite significant in trained and untrained athletes.
How does it work?
"As little as six sessions of HIT over 2 week or a total of approximately 15 min of very intense exercise(~600kJ), can increase skeletal muscle oxidative capacity and endurance performance and alter metabolic control during aerobic-based exercise." (Gibala 2008)
Skeletal muscle oxidative capacity - The efficiency of the muscle to break down fat and carbohydrates to create energy (ATP). ATP is used to power the movement of the muscle fibers during contraction and relaxation.
For elite athletes who struggle to improve time and fitness, HIIT has been shown to be the most effective form of training.
Gibala MJ, McGee SL 2008 Metabolic Adaptations of Shirt-term High-intensity interval training: A little pain for a little gain? Exercise & Sports Science Reviews 36(2):58
Laursen PB, Jenkins DG The Scientific Basis for High Intensity Interval Training. Sports Medicine 32(1):53
http://en.wikipedia.org/wiki/High-intensity_interval_training
http://en.wikipedia.org/wiki/Muscle
For more information:
http://www.bodybuilding.com/fun/bbinfo.php?page=HIIT
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