May 23 2008

Trainer Tells All: What I Have Learned About Health and Fitness

55 Responses to “Trainer Tells All: What I Have Learned About Health and Fitness”

1. # Joshon 23 May 2008 at 12:53 pm

   “I was 215 lbs in college and thought I was big and had muscles….now at 185lbs I know I was more fat than muscles back then”

   I’m discovering that right now.

2. # Rodneyon 23 May 2008 at 3:23 pm

   As a recently added reader of this blog, I just wanted to say thanks for sharing your wisdom and experiences. The content is amazing in its thoroughness and consistent high quality. I will continue to be an avid reader, and will refer as many people as possible to join us here. Many thanks!

3. # Mike ODon 23 May 2008 at 4:45 pm

   Rodney - Thanks for the kind words. I am here to just get the info out to people that they need to get real results….no fluff added….there’s already too much of that out there.

4. # Rahulon 23 May 2008 at 6:06 pm

   “Most mental disorders can be solved with a diet of no sugar/low carb/higher fats (esp DHA from fish oil)”

   Mike - I’m an avid reader and really love the perspective you bring on simplicity but frankly something as complex as mental health is not as simple as taking your fish oil and magically feeling OK. There are plenty of physically healthy (decent o3:o6 ratio etc.) and unhappy people in the world, just as there are plenty of unhealthy and happy people. No stats to back this up, but…personal experience and reading…just like yours.

   It’s also been my personal experience that being ‘aware’ of destructive emotions and conditioned responses is the most efficacious way of staying positive. What’s to say that your overall lifestyle improvement and belief in it (most crucially) doesn’t lead to a perceived increase in self-esteem? I think forming strong social bonds does way more than fish oil ever could - complex solution for a complex problem imo.

   Great blog btw. You’ve got through to one person at least.

5. # Mike ODon 23 May 2008 at 9:50 pm

   Rahul - Simplicity is the view. There are many studies to show that people with depression, people with siezures and kids with ADD have responded well to higher fat diets (and DHA supplementation has shown to increase learning ability in developing children as well). Happiness and overall perspectives of the world can be a little more complicated of course. But I like to think we all have control of our mind, and I have always felt better after having time to think and exercise. Having people to talk to and a suport group is of course is a great benefit to anyone. But the brain does like fat and DHA, and it can work better with it. There are other factors as well….but the best I feel is when reading an inspiring book (instilling a sense of purpose), going to exercise (especially outside) or just talking with friends (DHA and fats are just to help with more the natural functioning of the brain…not the emotional part but you never know, it just may help).

6. # ega278on 23 May 2008 at 9:56 pm

   I’ve read alot of your stuff, and I love your blog. This post in particular is probably the best for me so far.

   I’m still in the active pursuit of knowledge and I’ve come to many realizations as well. It’s quite relieving and endearing to see that you have come to realize almost everything I have. The best part is that knowing that you are on track allows me to know that I can take your word for it that you are probably dead on with the other things I have yet to research and observe. Thanks for being such a timesaver! You are definitely an authority I reference to regularly, keep up the good work!

7. # Mike ODon 23 May 2008 at 10:05 pm

   Ega - Life is about learning and learning and is ongoing. Mark Twain said it best “Dont let your schooling get in the way of your education”. I am sure my views have changed over the years but the truth is all I was ever after. For me, keeping it simple has yielded the greatest results for myself and my clients. Hope some of this can help you on your journey in life and the people you help along the way.

8. # Jimon 24 May 2008 at 10:07 am

   Squatting to parallel will only give you weak hamstrings and lead to more knee issues….
   Would you please explain.

9. # Mike ODon 24 May 2008 at 12:16 pm

   Jim - When you stop at parallel you are essentially stopping at the point when the load should be transfered from the quads to the hamstrings. Most people stop because they lose strength, aka their hamstrings can not handle the load. So instead of decreasing the weight and doing it correctly, most will keep the weight heavy and just continue to over develop the quads with no help to fixing the hamstring muscle imbalance. Weak hamstrings and overdeveloped (stronger) quads are the most common muscle imbalance, leading to more stress on the knee and increased risk of injury (esp hamstring injury). Also the force exerted on the knee when stopping (slowing down/breaking) at parallel is far more than a going into full squat past parallel (or as they call it A2A squat….ass to ankles). Not too mention doing a full squat (esp an OH squat, bar held overhead) will show you your areas of weakness and also flexibility issues, if you can do a full OH squat then chances are you are self correcting any flexibility issues as well. (try doing a squat facing a wall 6″ away with your hands overhead, no weight…see if you can get all the way down…that’s the best training for full squat ROM) Training for full ROM for our body is always the best option. We shouldn’t ignore muscle imbalances, but attack them to get a better healthy body in the process. We should also train the way the body was meant to operate. Such as this picture of a natural squat movement to pick something up.

10. # Rahulon 24 May 2008 at 12:45 pm

    Mike - those studies are correlative, one could apply the same reasoning to vegetarian diets etc. which show an across the board improvement in parameters. I accept what you’re trying to say; I do think there’s enough good science to show cell membrane plasticity etc. helps with memory and recall, which in turn leads to a better state of mind. I definitely agree with you about the inspirational reading + exercise + good friends combination. It’s one of the reasons I read this blog and recommend it to everyone I know. But, surely, one also needs a certain belief in this lifestyle make it so?

    I guess the point I’m trying to make is that ‘happiness’ and feelings are just another extension of learned urges that get people into trouble when it comes to their physical health. How can you believe in the power of the mind to influence the body and yet still trust the body (the physical brain) to direct the mind where it needs to go? I could use a little clarity on your reasoning there…

    Anyway, I was walking through the mall today where a globo-gym was holding demonstrations for potential new clients. Of course, the demonstrators were all squatting to parallel and mostly overweight

11. # DanfromCHIon 24 May 2008 at 4:04 pm

    OK, so my girlfriend has told me that I’m “that guy” who always tells other people how he thinks about things. When you hear “write to your local politician to make a change” - I’m the guy who actually does. So, I thought I would pop in and write you folks at IF Life a little thank you letter. I wish I could do more. I want you guys to know that I am a frequent reader, and a guy who is always in search of new ways of thinking, and I think that people should know when they’re doing a good thing (or bad thing for that matter!).
    I wrote in about two months ago and explained my situation after reading “muscle building 101″. My comments can probably be found on this site. I’m 24, and I’ve always been an active person and I wrote in to voice my frustration about working out and seeing little to no results. I was working out 4+ times a week and I’ve always ran and biked just to stay active. Basically, I wanted to build muscle. Mike took the time to look at my situation and give his advice - which I took.
    Now I am working out between 2-3x per week for about 35 minutes each time - extremely reducing my “gym time”. I used to be in there 4x a week for about an hour at a time. I’m doing 3×10 sets and basically just get after it when I am in there - roughly 75 minutes a week. Also, I am now lifting legs (which I HATE), but it’s one of those things that I’m glad I did after I have done it. I have also taken a page out of your “get primal!” post and I try to get in touch with my body more frequently. I love the lifting techniques you described, getting in tune with nature and I have rekindled an old flame - sprinting! Whereas before I would jog for 45 minutes - now I run fast (or at least as fast as I can) for about 15 minutes a couple times a week. My friends/coworkers have described it as “Dan running until he pukes or passes out”
    The new routine took a little getting used to. Sets, of 10 at a lower weight coupled with the dreaded squats/dead lifts had me moving like a 95yr old man for a few days but after two weeks or so the soreness generally went away.
    I really love the new workout routine, and feel like I’m really getting the most out of what my body is capable of. Before, I would be in the gym doing a million different lifts, resting for 5 minutes at the water fountain and didn’t see any results. Now, I am pushing myself and working out with a cause and I feel better because of it.
    The other thing, people have always stressed diet, and I have neglected it a little. I would snack on whatever all day (never been a big breakfast guy) and eat a big dinner. Didn’t matter what it was. Now, when I am snacking, I opt for dried fruit, seeds or mixed nuts. I feel SO much more satisfied after eating a handful of nuts and washing it down with a glass of water as opposed to eating chips and having a soda. When meal time comes around I am usually going for fish, steak, eggs and as many fruits and veggies I can get my hands on. I have ditched the protein drinks all together.
    So, long story short, the new workouts, and the new(er) diet have benefitted me extremely. In two months I have put on about 7 pounds of muscle, and more importantly I feel better than I have in my entire life. From sex life to whiter teeth, I just feel like a healthier person - I have more energy, WAY more productive, and my mind seems to be fresher and clearer which allows me to do other things I enjoy - whether it be a cubs game, yoga or volunteering. I feel much more in centered and in touch with my body/self.
    I’m very apt to trying new things, but I would encourage your new readers to take the advice you have given them, try it out for a month and just see how much better you feel - if it’s too hard, or doesn’t fit right for you, at least you tried.
    Anyways, take from a person who is “that guy” writing to their congressman about his opinions. Thanks a lot, I took your advice, and am committed to maintaining the lifestyle - I feel better than I ever have. So keep up the good work - I look forward to future posts!
    Dan

12. # Mike ODon 24 May 2008 at 6:15 pm

    Rahul - Little confused on the question. I’m not talking about happiness as based on thrills of lifestyle (getting a new job, gf, toy…etc), not talking about a fleeting moment of happiness. Happiness as a sense of peace, sense of purpose and well being…the kind that one could possess no matter what the state of the body is as you can meet a child with cancer who smiles at everyone…and a millionaire with all the money in the world and miserable and addicted to drugs and alcohol for temporary thrills or to dull the ego side of the mind. The point was that from a nutrition pov that that brain was designed to work better on a diet of healthy fats and no inflammation (which usually means a lower carbohydrate intake), and that people suffering from seizures, ADD, depression have felt better with increased fat in their diet (including fish oil). I think there can also be a renewed sense of doing something good for themselves and sense of control of their health that also contributes. As for the globo gym people…..yeah, that sounds about right. Did you stick around for the tricep kickback demonstration too?

    Dan - Wow. Man that is great. Remember all the advice in the world is no good unless someone takes action…and YOU took all the action! So give yourself a pat on the back and way to make progress. I think the hardest thing for people to do is to try something that may sound against what everyone else in the gym tell you to do (such as working out less), and then get the results. But then again…most people that are in the gym year after year always look the same. Well done and keep up the great work!

13. # Naomion 25 May 2008 at 1:32 pm

    Hello Mike,

    I’ve got to admit I’m actually not a frequent reader, I usually just quickly browse through some stuff and pick out the interesting bits… This post though, really struck a cord with me. Nicely done, inspiring and motivating

    Thank you!

14. # Jayon 26 May 2008 at 5:36 am

    Mike;

    Solid list.
    Posting on lunch room wall tomorrow at work.

15. # nodietson 26 May 2008 at 10:44 pm

    One of the best posts I have ever read anywhere. Great stuff Mike!

16. # IF Life, The Science Behind Intermittent Fasting | Fitness Black Bookon 27 May 2008 at 1:59 am

    [...] 2) At the age of 36, Mike gives a solid list of fitness advice in a bullet point list. I agree with just about everything he writes here: Trainer Tells All: What I Have Learned About Health and Fitness [...]

17. # allieon 27 May 2008 at 2:35 am

    Hi Mike,
    This is my first time reading your blog and I must say the information is really, really good. I’m impressed! I was wondering, with the low carb-higher fat diet in regards to depression, how long would it be before you would feel a difference? How long before the carbs get out of your system, etc.? And, how low-carb are we talking about? I want to try this since I’ve struggled with depression for a few years now, on-and-off, and I think it has lots to do with my diet which is decent aside from major carb/sugar binges that have been increasingly frequent lately..

    I’m 5′5¨and 140 pounds, and I work out quite a lot so I have that hourglass shape but in reality I know its mostly carb-bloated muscles and especially in these past few years I’ve put on a lot of weight; I used to be 115!! I’m obsessed with getting back there, but not really sure how. The fact is that its the binging thats making it difficult. Do you have any advice?

18. # Jeffon 27 May 2008 at 5:01 am

    Mike,

    I never did get my Free IF Report, could you send me one?

    This is an awesome article. When I have conversations along these lines, I am amazed at the hype people have bought into. When I bring up points such as in the article, they think I’m crazy.

    Keep up the good work getting the truth out.

19. # P.T.on 27 May 2008 at 9:56 am

    What a great list! I’ll be saving it to show to some friends.

    I’d be interested to hear you thoughts on intensity and it’s relationship to results.

    It seems to me that a lot of the failure to see results comes from not working hard enough. How does the saying go? It’s not the time you put in but what you put in the time.

20. # Mike ODon 27 May 2008 at 10:05 am

    Naomi - Glad you enjoyed the post and was able to hit home somehow.

    Jay - Should be interesting to see if people are work actually read it and get something from it. I hope they do.

    ND - Thanks…can I use that quote for my business card?

    Rusty - Thanks for the links. Everyone should check out http://www.fitnessblackbook.com too, it’s got some great info for fat loss and muscle. Rusty knows his stuff.

    Allie - Low carb is all relative to a person….while some may do well at 30grams a day, others may do better at 60-100g/day…..which is still low compared to what most people take in. It does take a couple weeks to “adjust” to lower carb eating once you switch over but if you up your fat (healthy) intake then you can retrain your body to burn more fat for fuel. You can check out the fat loss 101 post for more info on the hormones involved, but overall people do have healthier brain function with a diet of higher fats/lower sugars. Also I found the book “The Power of Now” quite a great inspirational read. Based on the whole Awareness/Present moment mindset, depression/sadness/fear is all based on the past or future….thinking that you do not have something, missing something from the past, thinking you need something more in your life (future), fear of failure…etc. If you focus on only the present moment and realize you don’t need anything else to be happy, you have control of your mind and just live in the “Now”. It’s a good read and may help with your happiness in life…as well as control of the emotional eating that so many do. Eat for health…and the body will respond in kind.

21. # Mike ODon 27 May 2008 at 10:17 am

    PT - Intensity is going to be directly proportional to the ability to recover and increased performance factors. Most people don’t lift heavy enough…that is always seen in the gym. But you don’t need to go to failure all the time either…as that will limit recovery and performance. Volume should be intense enough to stimulate a strength response, yet also short enough so that a person may recover and increase performance/volume over time. Loads of factors as everyone is different in their goals and performance needs. But in general, most workouts should have you feeling refreshed and not 100% wiped…as you should have a volume of doing more workouts during the week and increasing performance steadily. Going to failure or too much will just increase the need for recovery time and performance will go down hill. For example, look at anyone doing strength, and the best workouts are going to be 3-6 sets of 3-5 reps. Not doing too much that they need a week to recover but also being able to up the weights with every workout 2-3x a week. Hope that makes sense. In the end, short intense workouts that leave me feeling great are the ways I enjoy to workout….and that also means that a person will be consistent and see more results over the long term. (as they don’t burn out or just run their body/immune system into the ground).

22. # Helderon 27 May 2008 at 11:29 am

    I just loved this post, it’s so true what you say, and i liked the way you said it, i’ll be coming back for sure.

23. # Mike ODon 27 May 2008 at 12:58 pm

    Helder - Welcome, and glad you enjoyed it. Hope you enjoy all the future and past articles as well.

24. # Chrison 27 May 2008 at 8:53 pm

    You can indeed Mike. I will expand on what I mean by the statement; When I read this post I realized how simple it is to stay fit, have fun and keep active. For instance at the moment I am just doing some body weight work every morning 100-200 pushups with some crunches and BW squats. Then I walk as much as I can during the day which normally ends up being a couple miles, I also try to play as much as I can.
    I eat good wholesome healthy food when I’m hungry (try to keep it EF) but its hard when your living in this day and age. I feel great and I’m in good shape.
    This post really is gold I wish I had read it two years ago when I was caught up in Bodybuilder ways and getting no where and feeling stuffed and tubby.
    Thanks your writing is an inspiration, best wishes!

25. # Mike ODon 28 May 2008 at 11:11 am

    Chris - Well maybe I won’t put it on the business card but great none the less. “I realized how simple it is to stay fit, have fun and keep active.” Bingo! What a great feeling that is realizing that isn’t it? Wish I had all that info long ago too….but then again, did any of us listen to anyone when we were young? lol. That and the lesson learned is the one that we remember the most…..we just need reminders of it so often….as I even like to re-read things like above to keep reminding myself that being “stuffed and tubby” is no way to really be fit and healthy.

26. # Elenion 29 May 2008 at 2:46 pm

    Hello Mike!
    As much as I read about IF, I am still very confused. I definitely don’t want to lower my metabolism. I have been trying this past week to just fast from 6pm to 10am. The hardest part has been coffee. I know the sugar is bad but i don’t think i can give it up. it’s an addiction. i workout from 6:30-7:30 most days usually missing sundays. i do circuits and hiit 2 days, another circuit day and a couple of random cardio either running or elliptical.
    my breakfast is usually quaker oat bran with skim about 10am or so. lunch chicken, greens, and sometimes cheese. dinner lean meat and veggies smart taste pasta. the sweets r killing me though. i m used to having my sweet after every meal and now i just have a werther’s hard candy and one cookie after dinner and a fireball. weird, i know.
    so am i doing the IF correct? can i do this 7 days a week? if not, what would my eating schedule look like on other days? so many questions, i’m sorry. thanks, though!
    eleni

27. # Mike ODon 29 May 2008 at 7:07 pm

    Eleni - First don’t worry too much about a slowed metabolism, unless you are starving yourself for a couple weeks, IF done correctly will not cause a slowdown. In fact that’s why I suggest many who IF daily to only do it weekdays, and then take weekends off from IF and open up the eating windows a little bit. If your goal is fat loss, then the sugar is not a good idea. In fact, sugar is probably the biggest enemy we have when it comes to weight loss and health. The 2 biggest factors in most all degenerative diseases of aging are inflammation and insulin resistance…both triggered by sugar. If you are fasting you don’t want an insulin response. You can have the coffee in the AM, just no sugar. Fasting may also help get rid of those sugar cravings (esp a longer fast if you want to try one of those once a week…like up to 24hours) Remember that you make IF work for you….and you can mix up the days and times..so it fits your lifestyle and gets you results. Just take a deep breath……..there…..see stress isn’t good for us either. Try reading over the post for Fat Loss 101 and understand some of the hormones in play. Drink plenty of water and then just take it one day at a time. Pretty soon you will be a master at controlling what you eat and how you feel. And yes…you can always ask any questions here.

28. # Elenion 30 May 2008 at 10:25 am

    Mike,
    U r so right with the sugar but it is the hardest thing for me to give up. but i’m at 27% bf and that’s probably the main reason. my fitness is pretty solid (i may overdo cardio sometimes). i’m sure u have addresed aritificial sweeteners. would it b bad to sub equal in for sugar or is it better for me to give up coffee completely. i can’t drink it plain.
    also, after HIIT aren’t u supposed to eat an hour later? if so, i’d be eating at 8:30 when i’d rather hold out til 10 so i can eat dinner with the family at 5:30-6.
    yeah, i’m trying for fat loss. i read the fat loss 101 and almost everything else about fat loss but i’m a little slow with the hormone stuff.
    u were right, i was stressing out when u said no sugar. funny!
    thanks for the advice and the quick replies!
    Eleni

29. # Mike ODon 30 May 2008 at 5:19 pm

    Eleni - That’s why I call sugar “legal crack”, because people think they are addicted to it. Just remember, there is no evil sugar monster putting stuff in your mouth, only you. The point being, you do have total control. People who get off sugar will go through some cravings, but then they disappear and the body will actually start to reset it’s natural primal cravings. Such as…I crave fat and meat. Good stuff! Coffee without sugar can be. If you need to start with some sweetener, then make that the first step in getting off all sweeteners. Or better yet, a nice expresso shot is so tasty! Remember that your path to health and fitness is a journey, don’t be in a rush to get it done by tommorow as that will only drive you crazy, stress you out and never lead to any good lifestyle changes. So take it one step at a time, but sugar is NOT your friend for fat loss or health. Natural sugars like fruit will taste so much sweeter once you kick the other crap….I promise. (BTW….everyone can enjoy whatever foods they like on occasions….but someone like me, if I have sugar…I am done and asleep in like 30 min….so now I have NO desire for anything with sugar because it makes me feel so tired and crappy….the body will actually give you responses to keep it healthy if we listen to it…and fasting helps the body to reset those natural instincts….a nice circle). You can do it! No stress needed.

30. # tirzahon 31 May 2008 at 1:20 pm

    Eleni,
    In my experience, it’s easier to drink unsweetened tea (lapsang souchong is my current preference for unsweetened) than unsweetened coffee. I can only take black coffee when it’s HOT!
    So if you want a little caffeine without the sugar, that’s what’s worked for me.

31. # Marcon 02 Jun 2008 at 10:56 am

    Hi Mike,

    Just wanted to say thank you for your great blog!!!!
    I’ve encorporated lots of info you’ve explained/provided on your blog.
    Gave a little shout out on my blog thanking you.
    Keep the good stuff coming.

    I also have a question for you.
    The past 2 weeks I have been lifting 5 sets of 5.
    Let’s take for example incline dumbell press.
    I’ll start with 30 pounds for 5. Then for the next 4 I’ll take 70 pounds. Am I getting that right?? Or should I be scaling weight up……or down?
    Thanks in advance.

    Marc

32. # DaveCon 02 Jun 2008 at 10:14 pm

    I love the comment about neon dumbbells!!

    I’m pretty much set on the diet side of my fitness quest, I do a good mix of HIIT and easy cardio, but I still find myself going back and forth on what to do in the gym. I’ve switched a couple times from Devany’s ideas (the hierarchal sets) to more of a 3 x 5 approach. I followed a link on your blog to Randy’s site (Fitness Black Book), and his description of lean and hard is what I’m looking for–not bulk. He has a post on his site knocking pyramid-type sets if you’re after the lean, hard look. Art’s methods sound like a variation of that.

    Keep in mind that I’m 56 years old without a lot of experience with weights. I’d really appreciate your take on what you think my best approach should be. TIA!!

33. # Elenion 03 Jun 2008 at 7:24 am

    Thank u so much for the great advice! Also, what do u think of doing a lot of cardio? i try and stay under an hour now because i heard that it breaks down muscle if u do anymore. i can’t see how it’s possible. for instance, today i ran 4 miles in 38minutes and then did the elliptical for another 22. but i could have done more and i still feel great. would it be detrimental to do more? oh and i’m working out at a pretty high intensity. hr=156 average.
    i’ve been cutting way back on the sugar, substituting fruit and almonds, which tastes just like dessert with no sugar. i also do the larabars and andrew weil bars. sorry so winded!
    thanks!
    eleni

34. # Mike ODon 03 Jun 2008 at 11:37 am

    Marc - Thanks for the shoutout! For the 5×5….I like the simple approach. Warmup for a couple sets of 5 reps (getting to your working weight). Then do all 5×5 at the SAME weight. Rest 30-60sec. Granted it takes some finetuning to get the weight in the beginning…and you may NOT get all 5×5. The goal is to try and get as many reps on the last set. So it will start easy but get progressively harder. When you can get 7 reps on the 5th set, up the weight every so slightly (like 2.5-5lbs). The goal is to see yourself get progressively stronger each workout with being able to do more reps or weight.

    DaveC - Yes I am not a fan of neon weights…they should be one color, iron! As for pyramid sets, I think Rusty was talking about for “strength” gains. IMO the best is a routine that uses BOTH strength reps and more along the hypertrophy/Devany Style. Your muscles hate the same routine anyways, so mix it up and have some fun…you will probably see great progress along the way. Don’t get caught up as there is only one right way….as that is never the case. Try 3×5s, and then do DeVany pyramids the next workout. See what happens.

    Eleni - I could probably go on for a long time on that, but to hit the main points, excessive higher hr aerobic activity will cause an increase in cortisol which will break down muscle. Excessive being over 45-60min. Plenty of people “feel” good doing cardio….but that could be the endorphin rush setting in…which doesn’t mean that bad things can’t also be happening. Without a muscle saving environment of GH spikes (from weight training or higher intensity intervals) you can burn up muscle if your cardio is excessive. Your body can also adapt to steady state training….like a car in overdrive…you then start to burn less calories as your body adapts to the same stimulus over and over, pretty soon you are not going to even burn much if any fat in the process. Not too mention the whole fat loss thing is mostly diet…and if you do too much and then eat more after to recover…how does one actually lose weight? (trust me…I’ve seen plenty of endurance people who are more “skinny” fat which means low muscle % and still a high bf%. I’m not a fan of bars as they are still loaded with sugar…otherwise they wouldn’t taste good!. I like Mark Sisson’s article on chronic cardio here as well. In the end…moderation and smart training/eating is how to get the best results….more is not always better. You can also see the other articles on fasted cardio for fat loss.

35. # romeon 03 Jun 2008 at 12:39 pm

    Mike,

    # Apple Cider Vinegar is the only medicine I take if I feel sick

    –Why ACV? (I’ll admit, I’m a bit lazy to do my own research, and figured I’d just ask since you already have the knowledge and won’t have to do any lookups )

    # I can go up and down 10lbs in a week easily depending on glycogen and water balance

    HOW!? I think I understand the principles behind it, but I can see that it’d be easy to gain those 10lbs, but loosing seems more difficult. I imagine pro athletes (fighters especially) can do this as well.

    Thanks a bunch in advance!

    ps: wicked site. Yours and Rusty’s are my daily readings at work!

36. # romeon 03 Jun 2008 at 12:42 pm

    Oh, and to add

    re:acv: How much do you drink/take? and in what ratio to say water/fruit juice?

37. # Mike ODon 03 Jun 2008 at 9:13 pm

    Rome - ACV is a whole natural vinegar with good enzymes and bacteria fighting properties…but one should use the “with the mother unpasturized” as that keeps the bacteria alive. Has worked for me for many years….and if you google ACV you will probably find 1001 health claims on what it can do….all for like $4 a bottle. Generally I would take 1 tablespoon with 12oz of water first thing in AM and last thing PM (empty stomach)…or if I am feeling sick I would fast on ACV/Water and sleep for 24hours…I’m back to normal in like 2-3 days vs being laid up for weeks with the flu. Oh and be warned, it takes some getting used to!

    Up and down 10lbs is glycogen depletion and loading….and all the water that goes and comes with it. Many fighters can probably drop 10lbs in a day by riding a bike in a sauna with a sweatsuit on (not that is ideal or healthy…they just do it for weigh-ins and then reload for the fight to get an advantage). The point was weight can go up and down and people shouldn’t be so obsessed with the number….since the body is mostly all water anyways.

38. # Dennison 09 Jun 2008 at 10:58 am

    Mike,

    What you are saying makes since to me, but I remember a study that stated there was no difference in exercising in a fasted state or having consumed moderate food amounts. I would post a link here for your reference, but am unable to find it in my archives. So instead, can you provide links to studies that exercising in a fasted state is better than exercising in a non-fasted state?

    Dennis

39. # Opalon 09 Jun 2008 at 11:00 am

    Just wanted to say thanks for the great article, and as a recommendation to those who crave sugar: try stevia, I carry around a little bottle of it in my purse for tea, coffee, and whatever else I might want to taste sweet. I don’t know if you endorse this Mike but it’s worked wonders for me. I no longer eat much sugar or artificial sweeteners. Stevia is from an herb.

    Thanks again for all the great info!!

    And, any advice on bloating and seemingly halted digestion would be great. (I’ve tried many things including reading books on candida, applying those ideas to my diet, trying colon hydrotherapy, taking supplements, etc… it just seems to stay messed up. I feel sort of “full” just underneath my ribcage.)…

40. # Mike ODon 09 Jun 2008 at 11:16 am

    Dennis - It’s more from my own personal experience over the years and the reports of many, many others who say the same thing (esp those doing very intensive Crossfit based workouts). That working out fasted gives them the same if not more energy and increases performance for strength and endurance. Of course, working out fasted is NOT the same as working out with low glycogen levels….so eating to recover (when you are eating) is VERY important. I know for me my performance is so much higher when I have a rested/glycogen loaded body and in a fasted state. There is no “bonking” as I have plenty of energy for both explosive needs and endurance. Try it out…and see what happens, as that is the best way to experience it yourself.

    Opal - good suggestion. Never used it myself as I really no longer crave sugar unless I am stressed or overtrained….and at that point I eat fruit and feel better. Bloating and digestion….try looking at these posts and see if something works for you. Health Gut post and Bowel Movements post. I know nothing about your diet either, so it’s hard to really say what you need…but dairy should be gone, you should avoid excessive “supplement” fiber, eat plenty of vegetables/fruits for their fiber and avoid grains/gluten/wheat for a while…the bloating could be allergic reaction and the most common suspects are always wheat/gluten/dairy….give them up and see what happens. It may not happen overnight, but as long as you are seeing progress that is what counts. A nice long 24-36 hour water fast may also do wonders to get rid of the bloating….then go to fruits/veg eating for a day…then resume introducing food back in little by little (one type at a time). Also pay attention to “food combining” as I feel the worst when I have wheat/bread and meat (heavy starches and protein may not mix well in the digestive tract)….like a sandwich….that will make my stomach bloat up big time.

41. # Elenion 09 Jun 2008 at 2:23 pm

    Mike,
    Thank u for all the great advice! I think i have read everything on your site this past week! I was really doing well for a week, only eating from 10am - 6pm. Then i really messed up. I found myself craving the things i was avoiding..eg pizza and cookies. So I’m going to try and start fresh tomorrow, but the past 3 mornings i have woken up craving “junk”. is this something u have encountered before or am i really messed up? How does one bounce back? Do u have cheat days or meals? I don’t want this to b a quick fix to lose these last few pounds, i want a lifestyle that i can live with for the rest of my life.
    one last question, i have heard green tea is great for weight loss, but will it bother my stomach if it is empty and i drink it? thanks!
    eleni

42. # Mike ODon 12 Jun 2008 at 9:47 am

    Eleni - Getting rid of the sugar cravings may take a little while….why I call sugar legal “crack”. Just avoid sugar as much as possible and you will not crave it as much. Drink some water with lemon too….see if that helps. I’ve found that a longer fast once in a while (24-36hr) can also reset your natural cravings. Green tea is overhyped for fat loss in my book, can help but you already should be losing fat. If it bothers you on an empty stomach then of course don’t drink it. No matter what happens, you always have the power and ability to make new changes and decisions today….don’t worry about what you did yesterday…just focus on what you need to do now and know anything is possible if you stick with it.

43. # Elenion 13 Jun 2008 at 11:35 am

    Thank u Mike! I start fresh tomorrow, which is my usually weigh in day! Have a great weekend!

44. # Nellyon 08 Jul 2008 at 12:50 pm

    Hi, Mike. I’m pretty new to your site (having been referred to it by the fitnessblackbook which I love!) and have really enjoyed reading it so far. Lots of what you say is new to me but makes a lot of sense. Anyway, I just had to ask about your casual comment about fluctuating 10 1bs in one week. That would kill me! I’m a bit obsessed with my weight which I know is wrong, but it’s what I use to gauge how I look. If I’m one pound off, I get really grumpy. Anyway, you’re okay with that fluctuation? Do you think that’s normal for most people? I’d love to be able to relax a little when it comes to the scale as it seems so fickle sometimes. Thanks and I really appreciate your site!
    Nelly

45. # Mike ODon 08 Jul 2008 at 8:54 pm

    Nelly - I was mainly trying to show how much water balance can effect our weight….that and I don’t obsess over my weight (heck I don’t even have a scale). I can look in the mirror and know what is working…and what isn’t. Best advice I can do is throw the scale out….because it really means nothing. It doesn’t tell you fat %, water % and even if it did….is there really some “magic” number we need to be at? Look in the mirror…you will know what is working and then be free from the scale! Like I said…best thing I ever did was just get rid of it 100%…gave it to Goodwill….now I can’t weight myself even if I wanted to…and I really have no desire to.

46. # Nellyon 09 Jul 2008 at 5:08 pm

    Thanks, Mike. My husband’s been telling me to do that for years (throw the scale out). I might just have to give in.
    Nelly

47. # Mike ODon 10 Jul 2008 at 10:36 am

    Nelly - Like I said, it’s just a number right? Water balance especially in women can flux up and down several lbs in a week…and it’s just water. In the end, just be happy with looking in the mirror. There is no “magic” number you need to be at…there never is. Find a good look and then don’t worry about your weight….find freedom in not even caring. As long as you look in the mirror and see a healthy smiling stressfree person looking back…then that is what matters. More to life than worrying about how much your body weighs under gravity at that moment in time. Worrying about weight is mental battle that you will never win….as it never ends….so just be free of it and move on with other things in life that are out there waiting for you to enjoy them!

48. # Nellyon 11 Jul 2008 at 12:43 pm

    “freedom in not even caring” - that’s a tough one for me, but something I would love to have. I think I might have to print this out to remind myself. Thanks, again!
    Nelly

49. # Craigon 11 Jul 2008 at 2:26 pm

    Nelly-

    The scale is weirdly potent for some people, women especially. A friend of mine asked another (both women) who was stressed about her weight (and she’s pretty athletic- no reason for complaints) “would you give a scale to your daughter if your goal was that she feel good about herself?”

50. # Mike ODon 11 Jul 2008 at 2:44 pm

    Nelly - If you have to….throw out the scale, give it to a neighbor, box it up in the garage…out of sight out of mind. Everytime you walk past it you are just reminding yourself about it…..have it no where in sight and no where handy you can get it….then you will give up your attachment with the “need to know”….as you probably look great as it is. Just focus on what you need to do daily for health and fitness and it all ties together in the end. The continual stress alone about worrying about what the scale is telling you may be the most pressing health issue you need to address. (as continual stress can actually make you gain weight long term too)

    Craig - Great saying, I like that question. Thanks for sharing it.

51. # Nellyon 12 Jul 2008 at 12:31 pm

    Mike,
    I know what you’re saying is true, but I don’t know if I can trust my eyes. Or my clothes, really. I’ve always been a little obsessed with my weight b/c I have a super skinny sister (she weighs 89 lbs after two kids, she’s 5′2″) and have unintentionally been compared to her my whole life. But it’s also my personality I’m sure. Anyway, the scale has been my measurement tool, so I’ve been afraid to give it up. Even if it can make me miserable. Maybe I’m afraid of not being aware of my weight for so long that it will keep creeping up without my really realizing it.
    Craig,
    Thanks for that story. I have three girls under five and the last thing I want for them is a weight obsession. I know I need to figure it out very soon for myself before I pass it on to them. And, no, I wouldn’t give them a scale.

52. # Mike ODon 14 Jul 2008 at 8:36 am

    Nelly - Once you can see that the real problem is only your fear of being compared to some magic number which doesn’t exist….or someone else, then you can be on your way to dropping the fear. Fear of approval by others is not a good thing to have. Why worry about what anyone else says if you know you are healthy? That and you are focusing on things that have either happened in the past….or may not ever happen in the future. Live in the present, be healthy, eat healthy and there is no more fear. That and I hardly doubt that you will balloon up 50lbs without noticing anything in the mirror….most women I know will see every 2-3lbs! Until you can get rid of the source of the problem (which is not the scale) but your fear of someone comparing you to somone you are not or were never meant to be. Be yourself, be healthy and live life happily!

53. # Nellyon 14 Jul 2008 at 9:53 am

    Thank you very much. I will certainly try. I really, really appreciate your input. And, Mike, one more thing, please. Did you say you have kids? How do you balance this lifestyle while raising them? Do they eat as healthily as you?

54. # Mike ODon 18 Jul 2008 at 2:40 pm

    Nelly - No kids, just young at heart. Just don’t give them a choice when you are at home….cook healthy stuff, use spices, find what works as there are plenty of great natural flavors (not sauces loaded with sugar)…keep the crap out of the house and they can’t eat it. They will eat cake…cookies….ice cream….etc, here and there…they are kids afterall….but let them do it occasionally out of the home…..but while they are at home, everything is under your control…and if they don’t like it….tough, parents don’t have to give in to kids and what they want…they just have to raise them to be healthy.

55. # Nellyon 23 Jul 2008 at 1:37 pm

    Just got a chance to get back to your site. Thanks for your response, Mike!

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