photo by pkripper

I was riding my mountain bike yesterday and all of the sudden it just came to me. I just started thinking about how many things I’ve learned through my own personal working out (since I was a kid and playing competitive sports) as well as being a trainer (since 1998). So today I just wanted to share some of the things this 36yr old has personally learned about all things health and fitness….in no certain order….

• Pushups are the best upper body workout designed….no machine can replace that…you don’t need any equipment and you can do them anywhere.
• It’s easy to become a certified trainer (as I have seen overweight people become certified)….it’s not easy to work as one full time (hence a high turnover rate in many clubs)
• Diet is 85% of where results come from…..for muscle and fat loss. Many don’t focus here enough.
• Working out too much doesn’t lead to good results….hence most people are still struggling after years of hard effort and little return.
• Most people do not lift heavy enough to make stronger muscles.
• It’s never too late to build muscle….and is more important as we grow older.
• The only real cure is prevention….don’t get sick in the first place otherwise you may be in for a long road back to health
• If you eat whole foods that have been around for 1000s of years, you probably don’t have to worry about counting calories
• Sugar is not our friend
• High Fructose Corn Syrup is making people fat and sick
• The biggest 2 threats to our health are inflammation (silent and chronic) and Insulin resistance
• Our dependence on gyms to workout may be keeping people fat….as walking down a street and pushups in your home are free everyday…but people are not seeing it that way.
• If I had to pick one sport for a child to start with it would be gymnastics, the strength/speed/balance/body control they will learn can be applied to any sport down the road.
• I hate to jog….I love to run
• Never listen to any advertising telling you what is healthy….as they are just trying to sell you something
• There is no such thing as spot reduction…but there is a great business in selling that concept (Ab-reclining chair anyone?)
• The fittest people I know keep active daily doing what they enjoy
• Fitness and Muscle magazines never got me any real results
• Supplements were are waste of alot of money for me
• The best performance enhancing thing I know of….is a cup of coffee 30min before a workout/playing sports.
• To build muscle, throw away your Whey protein and eat more steak and eggs
• More people are taking muscle building hormones than will ever admit to you
• The best way to lose weight is low carbohydrate eating/cycling
• I was skipping breakfast long before I ever found out about IF
• It’s alot easier to stay fit and strong….once you get there
• Meat and Fat are my friends
• Muscle size does not tell a person’s real strength
• Muscle size is mostly glycogen and water
• Whole foods can never be replaced by a multi-vitamin
• Most people need Fish Oil to control inflammation
• Most mental disorders can be solved with a diet of no sugar/low carb/higher fats (esp DHA from fish oil)
• Breakfast is not the most important meal of the day
• Eating 6x a day provides no metabolic advantage for losing weight than 2-3x a day…it’s still about calories and insulin control
• Mainstream media is 5 years behind research studies….research studies are 10 years behind what people are already doing for health and results
• The eat low-fat advice was the biggest health disaster in the last 30 years
• The greatest learning experience was helping people with autoimmune/arthritis to get healthier…..I never got more appreciation for my own health and how important prevention really is.
• The saddest thing to see is someone crippled by a potentially preventable disease while they are young which keeps them from doing simple daily activities and on multiple medications
• I was 215 lbs in college and thought I was big and had muscles….now at a much leaner and defined 185lbs I know I was more fat than muscles back then
• I can still keep up with the 21 yr old hockey players…..I just am a little more sore the next day now….
• Mountain biking is fun….snapping off my derailer and making it a single speed is even more fun
• The smartest trainer I know does not have a website or best selling ebook….as he is too busy training real clients
• Apple Cider Vinegar is the only medicine I take if I feel sick
• I can go up and down 10lbs in a week easily depending on glycogen and water balance
• The first big amount of lbs you lose in the first week dieting is mostly water
• If you want to get better at running….you run…..at biking…you bike…….at a sport…you play that sport
• I know a professional athlete making millions and a star on his team…yet he can’t do a pullup…but he doesn’t need to
• There is no one right way for anything…..as 20 different ways can get you results…
• 80/20 rule is so true…..80% of your results come from just 20% of the exercises, 20% of the food in supermarkets, and spending 20% of your time working out.
• Results are just the simple yet important things done on a consistent basis
• Losing more than 2lbs a week is probably not all fat
• Gaining more than 2lbs a week is probably not all muscle
• All diets fail over the long run….but lifestyle changes last
• All diets books are saying the same thing in general…they just make a new way to present it
• Bill Phillips was a marketing genius
• There is nothing new in health and fitness…..just ideas that resurface that are long forgotten
• Fads are created to sell more specialized equipment/gear, lifting/throwing something heavy and running fast has been around for 100s of years and still works
• Want a strong “core”? Lift something heavy over your head and walk around trying to stabilize it…the motivation to not drop it on your head will work wonders
• There should be a law against selling any dumbbells less than 5lbs….or ones in neon colors
• If your trainer can not get you to lose weight, fire him/her. You are not paying for his/her company or excuses….go find someone who can deliver or knows how to get results
• Squatting to parallel will only give you weak hamstrings and lead to more knee issues….you should be able to go down like you were going to pick something off the ground….as that is the reason our bodies were designed to squat
• The best thing anyone can do for their health/results is to just try new things…see how their body adapts and responds…and learn how to take total control no matter life may throw at them in the future
• Blogging is more effort than I would ever imagine….but I enjoy sharing what I know
• If you like what I write…the best thing you can do is help spread the word…so others can start improving their health and fitness too

photo by kenmccown

Continuing along with our discussions on feeding and working out, I once again came across another good article by Ori about eating before a workout (or not):

Diet Fallacy #2. EATING BEFORE EXERCISING will provide your muscles with instant energy

Many people assume that the human body operates like a machine and therefore in order to work, it needs to be fueled liked a machine. Eating before exercise seems to make sense. But does it really?

As you’ll soon realize, the idea that pre-exercise meals provide the muscle with instant energy is literally wrong, often misleading and counter effective.

In order to provide the muscle with nutrients and energy, food must be first fully digested. During digestion food is broken down into smaller compounds, yielding molecules of amino acids, fatty acids and glucose – which are transferred to the body’s tissues through the circulatory system. The digestion elimination process, that occurs in the stomach, intestines, liver and kidneys, respectively, requires substantial amounts of energy. During digestion, blood flow shifts from the brain and muscles to the inside organs (responsible for digestion and elimination). That shift in the blood flow profoundly affects the brain and muscle tissues, lowing their capacity to perform and resist fatigue.

The question remains: “What about meals that require almost no digestion?” such as those made from fast assimilating nutrients. (Note that fat is a slow digested and assimilated nutrient compared to protein and carbs.)

Consuming a pre-exercise meal made from a blend of fast releasing proteins and carbs (such as whey and sugar), looks initially quite appealing. In theory such meals would nourish the muscle tissues with amino acids and glucose to inhibit muscle breakdown, while providing instant energy. It all makes sense, but even so, in real life, things often work differently than in theory.

Recent studies demonstrated that eating fast releasing foods before or during exercise could be counter effective, to say the least. Investigators in the school of sport and exercise science, University of Birmingham, Edgbastion, England found that ingestion of carbs before exercise adversely elevated plasma cortisol levels. Interestingly enough, there was a significant reduction in post exercise cortisol when carbs were not ingested before exercise. Furthermore, there was a faster shift from carb to fat fueling during exercise, when a pre-exercise meal was not applied.

As for protein, what failed to reach mainstream nutrition knowledge is the already established fact that protein rich foods raise cortisol levels if applied incorrectly. Studies at the University of Lubeck, in Germany, found that oral administration of fast releasing protein foods such as hydrolyzed (pre-digested) proteins, have an even more profound cortisol elevating effect, compared to whole protein foods.

Note that chronic elevated cortisol has been associated with muscle wasting and fat gain (in particular abdominal fat.)

In summary, pre-exercise meals may rob the brain and muscle of energy (due to digestion). Eliminating the digestion effect of pre-exercise meals may only make things worse. Eating meals made from fast releasing proteins and cabs, before exercise, can cause a profound cortisol elevating effect during and after exercise. This may severely compromise ones ability to build muscle and burn fat.

Take home points, obviously working out in the AM fasted works for this. If your workout is later in the day and during your eating hours then don’t worry. Just make sure your last meal was a couple hours before your workout. Remember that our goals are to use up muscle glycogen (so we can replace it along with amino acids to rebuild) and also to burn fat in the period after the workout (if you are waiting to eat 60min pwo). None of this can be accomplished if we are loading our bodies with sugar and carbs before the workout even begins. As you will see in mainstream media, this is not the message you are getting. Look everywhere and you will see Gatorade, Energy Drinks loaded with sugar, Workout Drinks/Bars…..people saying we need energy to workout, when in fact we have plenty….it’s called fat stores!

photo by MeghanWard

IF challenge week #2 begins today (or Day #8). Today’s focus is on fasted workouts. I came across this great read today from the Fitness Spotlight selection of the day. The post below comes from Evolved Living Blog on working out fasted.

I have always been a fan of working out fasted (first thing in the morning) I usually wake up, browse the net and drink a cup of black coffee and then have a workout, which is often a jog if the weather is nice out. This article is going to run over some of the benefits of training this way;

• AM exercise magnifies a positive hormonal response, working out later in the day will enhance cortisol and this is not a good thing before you hit the sack.
• Food releases insulin which blunts fat burning. When you wake Insulin is at its lowest allowing the most fat to be burnt.
• Cardio in the morning wakes you up and gets your body in action for the day, flushing out your lymphatic system and ensuring a flow of energy.
• It will activate your lean and hungry adaptive mechanism which will burn fat and build muscle, especially if you have a fasted weights workout which hits your back and shoulder area.
• Insulin sensitivity is further improved and fasting is prolonged which can have great health benefits….

Those are reason enough and with summer you have no excuse to hit the park/road and have a morning workout.

From my own experience I find that doing weight training when totally fasted should be done but be careful not to go too hard as it can compromise your mood and well being. Try a short and intense weights workout without too much volume that does not take longer than 30 minutes.

Some good take home points. I know everyone’s schedule is different, so here are some strategies to try to take advatage of a fasted state for fat loss (and muscle).

• Try AM workouts fasted. Your liver glycogen is very low so you can get to burning fat quicker than later in the day. Do any strength training first and make it short and intense (under 30-40min). Or start off with some intervals for 10-15min (go hard/easy every min). You are trying to increase the GH output and deplete glycogen in that period.
• Add some additional lifestyle activity after (cardio is the term I don’t like using…but that is what it is) a glycogen depleting workout. Hopefully you have gone at enough intensity to start freeing the fat from storage and now you have the ability to burn them in the muscle with no muscle loss. Go for a walk, bike ride, etc., nothing too highly strenuous otherwise you could be just wasting muscle, after your AM resistance/interval workout for another 30-45min (again this is now slower paced to take advantage of the fat burning environment you have just created)
• Because the intensity at which people workout/do intervals will vary, many will need additional activity (aka cardio) to help burn the fat. Not everyone can just get superior fat loss on high intensity training only unless they can really push themselves to that level to benefit from the EPOC window of burning calories post workout. When in doubt, add in some more activity and burn that fat pwo.
• If you workout later in the day, just try to eat as little as possible a couple hours before the workout. Remember that for fat loss we are trying to use weights and high intensity to drain glycogen and start burning fat afterwards.
• Do not eat for an hour after your resistance/interval training (which includes the time spent doing the additional lifestyle activities pwo). So for example, if you do lifting for 30min, and then another 30min of walking…wait another 30 min before eating a meal of mostly protein and some fat/veggies. Don’t flood your body with sugar as that will just shut off fat burning for the next 3 hours. If you are feeling too low on energy (low blood sugar), then have some fruit pwo.
• If you are feeling lightheaded or low blood sugar before a workout and can not do it, then you can add in some simple fruit 30min before to give you the energy to get through it (as we want our resistance and interval based training to be intense to get the full benefit)

Find what works for you and your schedule…and the fat should come peeling off little by little. Also a trick to add in some caffeine may help especially in the AM while fasted (as it stimulates a noradrenaline response to help signal those harder to burn fat cells with the A2 receptors…aka your trouble spots). Make sure you can tollerate it of course and take it slow and steady (may not be suitable for people with high BP or other issues, always check with a physician if you have any concerns). So to sum up:

• Do Workouts (resistance/intervals) first and fasted (as much as you can)
• Keep it short and intense for 20-40min
• Keep moving at a slower enjoyable pace/activity following the resistance/interval session for another 20-40min
• Eat protein/veg/fat pwo (60min after the resistance/interval part)
• Eat fruit pre-workout if you can not do an intense enough workout fasted, or pwo if you are feeling too light headed and tired
• Try caffeine pre workout (which can also increase intensity of workout and aid in signaling more fat loss…warning it can raise BP so make sure you are medically cleared for that first)
• All workouts should leave you feel refreshed and still feeling great
• Fat loss is an all day event, focus on eating for that hormonal response (no sugar, control insulin, eat slight calorie deficit for the day)
• Slow and steady gets real results, burns the fat in the trouble spots and saves muscle

Here at Mark’s Daily Apple, we advocate the Primal Blueprint Lifestyle, that is, a health philosophy that in large part acts to mimic the diet and physical activity of our pre-agricultural ancestors.

And, while we’ve explained in the past what it means to “Get Primal,” we figured what’s not to love about a bulleted list that reminds us how to incorporate these methods into our everyday lives.

Read on to learn how you can get primal on every level on every occasion:

Hike:

Whether it was searching for food, shelter or just greener pastures, our ancestors spent a lot of time taking the heel-toe express! (Though, it wasn’t exactly heel-toe in those days.) These days, of course, we have planes, trains and automobiles to get us from A to B, which means hoofing it has become our least likely mode of transport. To get back to the Primal Blueprint, set aside some time every week to participate in sustained activity as a way to return your body to its natural state (that is, being in a constant state of motion). And, although hiking was the primary modality for sustained exercise for our predecessors, feel free to substitute it for biking or any other low-level physical activity you can do for a long period with little interruption.

Sprint:

Although eat or be eaten is no longer really considered a threat in today’s society, for our ancestors, it was a pretty big (and potentially lethal) deal. The solution? Run fast, run hard, and run for your life! You can incorporate these same theories by adding a series of short sprints into your exercise routine (see Mark explain his sprint routine here). The idea here isn’t necessarily to be the fastest kid on the block (although that would be awesome), but rather to give all you’ve got for a brief period of time. Also, bear in mind that this concept of going hard and fast for a few seconds isn’t limited to the act of sprinting; you could try water sprints, power cycling, jump rope intervals or any other activity that requires short, intense bursts of energy.

Lift Hard:

Think Cavemen killed time pounding weights in a dingy gym? Think again! Our ancestors tested their strength only in real-life situations (as opposed to having a pose-off with the meathead in the cut-off shirt!) and grew strong by doing, for the most part, weight bearing exercises. Naturally, they focused on activities that would help them carry out real life functions. Want to work out like your primal ancestors? Try weight bearing activities such as squats or dead lifts, which our ancestors did when lifting a heavy rock or log for building; lunges, which mimic the action of transversing steep terrain or stepping into a throw; pull-ups and standing rows to mimic the movement of pulling a heavy object towards the body; pushing, to mimic the motion of… well, pushing things; and twisting motions such as medicine ball throws or cable woodchoppers, which our ancestors did when throwing spears or hoisting objects. For a new challenge (and an exercise that combines just about all of the above motions, try the Turkish get-up (YouTube link)

Ditch Grains and Sugar:

With the tagline “so simple even a caveman could do it,” the commercial suggests that our ancestors were, well, not the sharpest tools in the shed. But, clearly they were smart enough to shun grains and sugar (a feat that the majority of current day Americans have yet to accomplish). In fact, according to some anthropologists, our ancestors only consumed about 80 g of carbohydrates per day, largely because sources of carbohydrates – such as grains, beans and potatoes – are toxic in raw form. To keep it primal, avoid all grains, including bread, pasta, rice and noodles, and all refined sugar. It should also probably be noted that the majority (if not all) of processed foods are packed with carbs - either in the form of a grain, sugar, or both - so it’s best to cut those out too!

Eat Meat and Fish:

When dinner time rolled around for our ancestors, they weren’t exactly reaching for the yellow pages! Instead, they were reaching for a spear, ax or some other weapon to catch their meal. While we’re certainly not advocating that you begin hunting for your own entrees (people might talk!) we do recommend that you begin thinking about your diet in a way that resembles their dietary habits. That is, if you can’t catch it or find it in nature, you can’t eat it. In short, opt for meat and fish and don’t get hung up on the fat content. Not only is fat integral to health, it will also help keep you feeling satiated longer!

Eat Berries, Nuts and Unbridled Amounts of Veggies:

Again, when selecting foods, remember that you’re playing the role of the hunter and gatherer, so feel free to indulge in foods you would find in nature. Specifically, the Primal diet recommends berries, which are low in sugar and packed with vitamins, antioxidants and other beneficial nutrients, and nuts, including walnuts, brazil nuts, macadamias and almonds (but not peanuts which are a legume and should also be avoided for fear of aflatoxins). When it comes to vegetables, seek out root vegetables including carrots, turnips, parsnips, rutabagas and Swede (but not potatoes or other starchy, high-carb varieties), leafy greens, tomatoes and other brightly-hued vegetables (which not only add color to dishes, but also seriously improve the nutrition value).

Drink Water:

Although there is some back and forth about how much water our early ancestors actually consumed (with some anthropologists suggesting that early man got most of his water from the vegetables he consumed as opposed to risking his life standing in line with the other predators and prey at the local waterhole), the reality is that even if early man didn’t consume that much pure water, he certainly wasn’t reaching for a Coke. Get back to your primal roots by ditching the Gatorade, the soda (including the diet ones – they’re nearly as bad!) and especially the juice. All you really need is water, and lucky for you, it’s as easy as turning on the tap.

Sleep Smart:

When the sun went down, early man started prepping for bed. When the sun sets today, most men (and women) will do the dishes, watch Grey’s Anatomy, finish up paperwork, pay bills and check their email before falling asleep with the television blaring Conan O’Brien. No offense to Mr. O’Brien, but when nature starts heading to bed, so too should you. To catch Zzzs like our ancestors, remove all electronics from the bedroom and focus on creating an environment that is dark, quiet and serene. Also, while it might seem counterintuitive to not close the blinds, allowing natural light to be your wake-up call is far more refreshing (and natural) then waking to the shrills of an alarm clock.

Relax:

As much as we harp on about how hard early man had it (what with having to work hard to survive and all that), make no mistake, early man liked his downtime too! Unlike our ancestors, however, many of us tend to spend our downtime plunked in front of the TV or computer engaged(?) in mindless activity for hours on end. To get back to our primal roots, select an activity that will clear your mind and help you recharge and refocus. And don’t forget that part of this getting up and moving around a bit.

Crack a Coconut, Spear your Dinner and Sleep in a Cave:

Ok, maybe we’re kidding on this last one. But imagine how primal it’d make you feel!

IF Life Note: Thanks to our friends at Mark’s Daily Apple for the Guest Post!

Photo by Landersz

Ok, well the IF challenge officially begins on Monday. I will be launching a new free IF intro e-book to everyone who is signed up for email or RSS subscription (so make sure not to miss out!). In the meantime this is just a little IF reveiw and follow up on many things.

Q: What’s the difference between IF and CR

A: IF is NOT about excessively restricting your calories when you are eating. IF however has been shown to give all the benefits associated with CR (see resources for all studies) PLUS has none of the drawbacks to CR and allows you to not be hungry all the time, shown better retention of muscle mass while decreasing fat loss and does a better job to decrease insulin resistance factors (which are important to all disease prevention plans)

Q: Which is better? 15-18h hours daily fasting or 24hour fasts a few times week.

A: Honestly there are so many variables when it comes to IF such as what you are eating, macro nutrient ratios, meal timing, your activity level, your state of health (insulin resistance, inflammation and other health /hormonal factors), your long term goals, etc. BOTH can work greatly! The key to anything that is going to get you results is how effective is this long term? So you have to find the plan that works the best for your lifestyle, energy levels and goals. Both can work, and there are still many factors involved that one can change along the way. Don’t think of IF as just another diet, it’s a lifestyle choice! It has to be in order for it to really work (as we know diets don’t work longterm). 24 hour fasts may improve some disease symptoms quicker, but smaller daily fast can also. Smaller daily fasts may just seem easier to do and therefore you keep up with it longer than trying to do 24hr fasts. Again, what are you going to do consistently? So start one way, tweak as you go and pretty soon you have a lifestyle plan that works for you!

Q: When doesn’t IF work?

A: Again, there are many factors and some people may not respond well to IF. Here’s some common misconceptions that can prove to be disasterous in the long run:

• “More is better when it comes to fasting” - Wrong!! If you fast too much/too often…you can compromise healthy thyroid/adrenal output and create an environment that may actually lead to more health issues.

• “I can eat anything I want on IF” - While this may seem like a saving grace for some people just starting off and having alot of weight to lose, like any quick weight loss you may see at first, it will plateau off. Then it becomes a question of the quality of foods that need to be used to continue down the road of health. Quality of foods is just as important in any eating plan for real long term health and success

Q: What are the most common mistakes people do when trying IF

A: Like mentioned above, here are some of the most common mistakes:

• Fasting too often/too long

• Not eating enough when you are supposed to eat (remember this is not about serious calorie restriction, you will still need some calorie deficit average for weight loss but we are not starving ourselves in the process)

• Not eating the right foods (binging on sweets and sugar will lead to more insulin resistance and other diseases down the road, like diabetes). We still have to eat right and healthy, when in doubt no sugars and whole food sources. When in doubt, sugar is bad and if it wasn’t around 1000 years ago, chances are you don’t need it!
• Trying to eat all the calories in one serving. This is not a good idea as your body can still raise up insulin levels after big meals, therefore creating more fat storage. Smaller and more frequent (to a certain extent…don’t need 6x a day…3 works fine…see below) meals is the best way to go.

Q: What about people who say eating 6x a day is the key to weight loss and keeping the metabolism strong?

A: That is just a myth, as there is no proven research to say that eating 6x a day is any better than having 3 meals a day (one meal a day can be a negative thing though…see below). Fat loss comes down to 2 main things, daily calorie intake and insulin control. Your metabolism will not drop if you skip breakfast, that is quite ridiculous to think your metabolism and body responds so quickly like that. If you starve yourself for a couple weeks, then yes…it will drop the metabolism, but nothing will happen in the same day, never mind a week. (A trick is to use weekends to eat up, signal there is no starvation going on if your weekly calories are too low…highly recommended for everyone doing IF, of course we are talking healthy calories…but you don’t have to deprive yourself 100% either if you want to go enjoy a nice meal out with friends once a week…remember weight loss is still about calories, so don’t get too crazy).

Q: So why is IF such a great choice?

A: For me it was a personal decision after spending decades of trying different eating plans. Now I can: gain muscle and lose fat while eating less food overall. I am not obsesssed about meal timings during the day. I can eat as much as I want provided the choices are mostly healthy. I take a day off on the weekend and just eat whatever I like. I can go out with friends and not feel like I am depriving myself. I know how food effects me and how to control what I eat. I feel better all day long with more constant energy levels. I have less inflammation issues from old injuries. I rarely get sick (if I do it doesn’t last 24hours and can count the number of times from the last 5 years on one hand..that and is usually due to me not recovering properly from playing sports). I have no digestive issues. I feel fine exercising in a fasted state, and enjoy it more. I am no longer paranoid about “losing muscle” because I didn’t have a protein shake during the middle of the night or during the day every 2 hours. It’s a simple and easy way to live life as things can always change daily. It makes sense from an evolutionary perspective of how the body was designed for periods of feast and famine, how the body can heal itself if you give it time, and protect itself better when exposed to small doses of stress. That and what it can do for disease prevention and longevity makes it a logical choice on how I want to live my life as I get older. But hey…that’s just my opinion.

So to sum up, how do we begin to IF?

• Start slow at first, more is not better in most all cases. (Start with 16-18hr weekday daily fasts or if you want to do 24 hr fasts try them only 1-2x a week….see how your body responds, how you feel, how your energy is and more importantly what works best in your lifestyle) Note: remember 24hr is NOT skipping a whole day, it’s stopping at say 6pm one day and eating again 6pm the next.

• You should be able to eat enough healthy foods as you want in your eating windows (no real restrictions needed…only when sugar and processed foods come in do we need to control the portions).

• Best results hands down for weight loss, muscle gain, reduced inflammation and increased longevity and disease prevention are seen with eating lower carb, moderate protein and higher healthy fats. That will signal all the right hormones needed for muscle growth, muscle retention, fat burning, anti-inflammation and disease prevention.

• Eating smaller meals during your feeding window is better than 1 big meal. For starters you just won’t get enough healthy calories in that window, and most people may take it as a pass to eat anything they want….which will just lead to weight gain. So try and aim for in your eating window 2 smaller meals if you are doing 24hr IFs or 3 meals equally spaced apart if you are doing a daily IF. Break up the calories and eat as much healthy food choices as you want. If you do only fit in one…then don’t use it as a pass to jump face first into the dessert buffet…try starting off with a salad first…and then eating your main meal a little while later. Keep control of your cravings!

• Take the weekends off from fasting schedules, keep your metabolism strong by letting your body get in enough calories (especially if you think you are not eating enough during the week)

• Know that you can adjust as you go. Nothing is set in stone, just what you make of it. Outlined above are the ways to get great results but you have to do them consistently to make it work. So if something feels wrong, take a look back at what you are doing and then move forward with a new plan.

Photo by kevinthoule

Sorry for the slowdown in the last week for posts, but been working hard on a few things and now ready to move forward. So…..(drumroll please) I know people have been anxiously waiting…..so here it is. The IF challenge will begin next Monday. Below are all the details and some updates for the IF Life as well:

What is the Challenge

The “official” IF challenge will be a 30 day personal competition for you to get serious results in your life. Although the main focus is on health, fat loss, and building muscle…it can be anything you want to accomplish in your personal or professional life.

What do I win?

Well anyone that gets great results for the health and fitness goals in 30 days and wants to share their story, wins a front page blog spot! You get your very own story told to the world in your own words! If you want to include any pictures you are welcome to submit those as well! Yep….internet fame and glory is all yours! (sorry no fancy cars to give away….)

What do I need to do?

Well, just get a blank notebook and start writing down what you want to accomplish in the next 30 days. From there you can take a picture of yourself from start to end (as most of the time we never notice how great our appearance changes except if we see a past picture). All you need to do is just take action and get serious for 30 days. Anything you want to accomplish is up to you…no more excuses, no more procrastination, no more distractions…just success!

What will be provided for the challenge?

The IF Life will have a DAILY blog post (Mon-Fri) for the 30 day period. (along with some regular blog postings as well) Each day will be something for you to think about and focus on. The action is left up to you to take. I am also in the process of finishing up a quick “Intro to IF” ebook which will be available next week for those new to IF. Here’s the key, it’s FREE to everyone on the RSS or Email subscription! So if you have not already signed up, go ahead and register and you will get the link to the free ebook when it is released next Monday. From that point on it will be available for free to anyone who signs up for the email updates from IF Life blog.

What if I am already doing IF and seeing results?

That’s great! Remember this challenge is for you personally to focus on something new….and go after it. It doesn’t have to be just about fat loss or health…could be something else you have always wanted to do or want to work on. There are no strict rules, only what you can imagine accomplishing.

I challenge YOU to challenge someone else!

Where I am going to commit to making you get results, I want you to find someone around you and challenge them as well! Find someone who always talks about losing weight or getting in shape and never does it. Work together, have a partner/support group, get your work friends involved….make it fun and exciting!

Do you have to do Intermittent Fasting?

No. I am not forcing anyone to do it. Can you get results just eating healthy foods all day long? Sure you can. Do I believe that periods of fasting greatly improve our health and can lead to great fat loss and muscle if done correctly? Of course I do. The manner in which you do or do not use an IF approach is up to you….my goal is to motivate you to get improved health and get serious about it for 30 days. No more excuses….just dedication and a step towards a new and better lifestyle.

Getting Started

For those new or need the refresher course, here’s some top past posts to re-read to help you get a clearer picture of what you want to focus on for the next 30 days:

How to Get Anything You Want

Intermittent Fasting 101

Muscle Building 101

Fat Loss 101

How to Be Happy Right Now

More IFLife Updates

Some of these may be repeats, but I still want to share my vision and where the blog is heading:

• Submit your success stories - At any point in time, whether it is at the end of the IF challenge or even right now for people who have done IF with great results, email me (mike@theiflife.com) your story and pictures. I will share your personal success stories on the main page/daily blog with all our readers. You will be the inspiration for many to make things happen in their life as well. So send me your stories, pics and whatever else you have to show the world.
• Any Free E-Books will be for those only on Email/RSS feeds right now and in the future available to people registering through the email subscription - Honestly the only way I even know how many people are really on the site are through the subscriptions. So I want to encourage people to sign up for updates so I can personally keep track of how many people are out there (as it continually motivates me to know that there are a growing number of people who enjoy what I am able to share on a weekly basis). Also I would just ask that you do not redistribute the free ebooks but just encourage people to come to the site to download it for free. You can always check back on the site for comments and discussions, as there are alot of great questions and answers that are shared in those as well (and note those will be updated once every 24 hours).

Ok so there you have it….the IF challenge officially starts next Monday. Time to get serious and start thinking about what it is you really want to accomplish. I am going to personally dedicate myself to a short daily motivational/thought provoking post every weekday for the duration of the challenge (that is part of my own personal challenge) to keep you going. I challenge you to not only do this for yourself, but also find someone around you and help improve their life in some way too! Fame and internet glory await you! ….Well about as much fame and glory that my blog can bring you that is.

Look out internet! This is just a special announcement that I have setup a group on Facebook for the IF Life people to discuss all things health, fitness, IF, simplicity, happiness or whatever topic is related. I admit, I am a Facebook newbie as I just signed up this morning. To be honest I am not a fan of becomming addicted to online things, but I do believe that this can be a great additional social interaction tool to use in small doses. I’ll figure out how it all works soon enough and will join in on the conversations and community. So if you are on facebook (or want to join for free like I did this morning), go ahead and join the group and invite others to do so also! I am excited to see where it goes, as I really have no idea how facebook works but seems like a great place to connect and talk with people even further. (You will also see the logo on the main menu and link, if the link is not working for some reason please let me know…it’s my first attempt at getting it setup.) Thoughts and feedback on this are appreciated. Spreading the truth on health and fitness one blog post at a time! (and cutting out all the other BS that passes for so called information and expert advice out there)

Ok well I told you I was working on some other sites and today one of the sites was officially launched. Introducing Fitness Spotlight (www.fitnessspotlight.net)

Fitness Spotlight is a site dedicated towards giving you even more information on all things health and fitness out there on the internet. In partnership with another top health and fitness blogger Scott Kustes from Modern Forager , we decided with all the information that we come across daily from our research, and the amount that we can only personally blog on….why not have a site that took what we know are the best articles and info from other bloggers and news sources and share with you. Now you can see multiple highlights per day and be able to pick and choose what stories you want to read more about. This way, you can save your time and not have to be looking on the internet for information as we will be doing the work for you! We also wanted to be able to highlight and find other bloggers who do put out quality content and give them a chance to show people what they have. Soon we will be partnering up with bloggers and also be choosing premier sites that we will select based on ongoing quality content and information. Now you can not only keep up to date with the most recent posts from your favorite bloggers with your RSS or email, but in addition we will find hidden gems in blog archives from all over the place and let you re-read top quality content from the past or present. New listings will be published on Mon, Wed and Fri with multiple listings per day from various catagories (fitness, nutrition, health and lifestyle). The sources will include:

• Blog Archives from top health and fitness bloggers that you may or may not have heard about
• News stories from across all the major news network wires
• Articles from online magazines or other sources
• and other media….if it’s on the internet, we will use it!

We are excited about this new project and encourage you to give it a look. If you have any questions, comments or feedback please feel free to share them here in the comments (as there are no comments on the other site because it is just a link database driven format…which will take you to the user’s articles and comments not controlled by us). Hope you enjoy!

photo by ahmed

A recent study by American researchers also concluded that detox diets do no more than the body’s own natural system to get rid of toxins. They said most modern books and detox kits serve up “empty promises”.

Scientists and dieticians argue that the benefits people feel are not due to their body getting rid of excessive toxins but are due to changing from what is likely to have been a “poor” diet.

The quotes in this article are taken from an interesting report by the BBC news here. As Detox diets become all the rage, one has to wonder if they really do anything that a healthy diet wouldn’t also do? The answer is NO. These are just fads that are used to sell books or supplements. There are some supplements that may be of benefit to rebuild detox organs (such as milk thistle for the liver) or aid in more heavy metal removal (like bentonite clay) but all the claims of special roots and herbs, or special fruit drinks that speed up detoxification are just false promises. The body already knows how to detox, and if you want the fastest detox possible do a water fast.

Most of the pills, juices, teas and oils that are sold for their detoxifying effects on the body have no scientific foundation for their claims, according to the research. People would be better off drinking tap water and having an early night.

Eating a clean diet with periods of fasting will do the same amount of detoxification than any “special plan”. So why all the detox diets? Simple…

Clearing the system by detoxing promises all kinds of results and is now a multi-million pound industry, with products and supplements to help expel unwanted toxins. But making dietary changes is at the core of most.

The BBC also did their own 10 day study on taking 2 groups and testing if special “detox” diets actually do increase the amount of toxins removed from the body. Want to guess what happened?

We took ten party animals to a country cottage retreat for ten days to see if a detox diet could recharge their internal batteries. The group was split into two and half the girls were put on a balanced diet, including red meat, alcohol, coffee and tea, pasta, bread, chocolate and crisps (in moderation), with the remainder following a strict vice-free diet.

Can a short, sharp shock really change the levels of toxicity in your body in just a week?

After testing the kidney and liver functions and measuring the antioxidant and aluminium levels in their blood we found there were no differences between the groups.

Which just goes to show, in a binge and purge culture relying on a detox isn’t the solution. Your body has its own way of regulating toxins and a week of suffering won’t change that so you are better off sticking to a balanced diet all the time.

You can see the whole show here .

In short, forget all those detox herbs and diets. The best way is still to just eat healthy whole foods, do periods of fasting, regular exercise, remove toxins from your diet and lifestyle (less coming in) and you will be doing enough to get rid of toxins and help increase they health of your body. Oh…and add some lemon to that water, your liver (your main detox organ) and whole body will appreciate it!

Warm lemon water serves as the perfect good morning drink, as it aids the digestive system and makes the process of eliminating the waste products from the body easier. It prevents the problem of constipation and diarrhea from taking place, by ensuring smooth bowel functions. Lemon, a fruit popular for its therapeutic properties, helps promote your immune system and thus, protects you from the clutches of most types of infections. It also plays the role of blood purifier. Lemon is a fabulous antiseptic bestowed on us by Mother Nature.

photo by carf

I remember many years ago watching a training DVD from a well known trainer talking about his approach to weight loss. At one part he shows a picture of a bodybuilder guy in very great shape saying “He can still eat 5000 cal a day and lose fat! Don’t you want that?”. Ummmm…..No actually. It really struck me to start thinking about my own eating habits and realizing that I don’t want to eat all day, I want to have a life outside of working out and food preparation and so did any client that came to me looking for fat loss. Only people who are bodybuilders full time want to eat all day to maintain an unrealistic look that can not be maintained in normal everyday life. My other thing was thinking, can this even be healthy? 5000 cal a day and hours of exercise? Well according to research….it may not be.

The study further strengthens the theory that the faster an animal’s metabolism, the shorter its life, and vice versa, said Mario Pinto, the study’s lead author. The thyroid releases hormones that regulate metabolic rate. “Thyroid hormones are key regulators of metabolism and have been widely implicated to influence longevity,”

from study of Longer Lived Rodent Have Lower Levels of Thyroid Hormone

Of course for those doing IF this makes alot of sense. Many people have noticed that their metabolism may slow down a bit mainly due to the fact that their daily calorie intake is lower than before. There is no loss of muscle, there is an increase in fat loss, they have plenty of energy, and now can survive on less food daily….sounds like a great way to increase longevity. The old days of “You have to eat your breakfast” or “You need to eat 6x a day and eat more food to speed up your metabolism” are really showing no positive impact in long term health. What is the real difference in a slower metabolism if you are still able to eat enough calories to maintain muscle, get enough nutrients (not malnutrition) and still live in calorie deficit that allow you to burn fat all day long without hours of cardio? It is important to note that we are NOT talking about impaired normal thyroid output, 500 cal a day and dropping the metabolism to affect the immune system and other vital functions. We are still getting enough calories in, do not suffer from malnutrition, but still eating much less than 3000-4000 cal a day. If your goal is weight loss long term, there are simple ways to keep your metabolism strong, but not overly active.

• Build and Keep Muscle - Muscle is an active tissue (always wanting things like amino acids and other nutrients) and will require more energy vs fat tissue that sits there and basically does nothing.
• Exercise - Burning calories through physical activity is another way to increase the overall metabolism. Best way is strength training and just living an active lifestyle. Overdoing cardio is NOT a good thing (more on that below)
• Eating Whole Foods - Including all sorts of vegetables and fruits for all the good vitamins, minerals, enzymes and other life giving nutrients. Also eating whole food proteins (along with providing necessary nutrients) will take up more energy to digest fully. (also known as the Thermic Effect of Food)

On the other side of the equation we also can have very low thyroid output or impaired function. This is not healthy. Many people suffer from what is known as hypothyroidism (”Low” thyroid output). Symptoms include fatigue, depression, loss of hair, brittle nails, get sick easily, swollen arms/legs, dry skin, high blood pressure, memory loss, hearing loss, feeling cold, and weight gain. So too low is not good either. We need a healthy thyroid output to support a healthy body, yet not overdo it to accelerate ageing…..so how is this done? By doing the following:

• Do Strength Training - Building active muscles that are Type II (fast twitch) fibers with resistance training to keep your metabolism healthy. (not low) and allow your body to burn fat for the long run. (we have already seen the impact on the effect of Type II muscle fibers and ageing)
• Don’t Eat Excess Calories - CR(calorie restriction) research has already been shown how it increases longevity but now we see how it could do it through the thyroid output. This is NOT starving yourself on too low calories, as that will just bring you into hypothyroid state and make you worse off. This is less calories compared to eating 3000-4000 cal a day (IF anyone?). The goals is to maintain and build muscle, burn fat, get enough nutrients and not compromise your immune system in the process.
• Get Less Caffeine - Caffeine is a stimulant and directly effects the Thyroid. Excess will cause damage and lower the output of the thyroid long term. So keep it to a cup of coffee or less a day (and not the 32oz cups either!)…or switch up to tea which has 10x less caffeine.
• Get Your Vitamins and Minerals - Zinc, Calcium, Magnesium, Iodine, Vit A, D and B have an effect on the thyroid. Make sure you are eating plenty of vegetables and getting some sunshine (best source of Vit D!). Steak and eggs are high in Zinc too.
• Avoid Sugar and Alcohol
• Drink More Water
• Do Not do Excessive Cardio Exercise - More is NOT better. Look at many professional athletes who we think are in great shape, only to die of ageing diseases like heart disease and cancer in their 40s and 50s. Why? Could it be that this is due to the excessive stress of doing hours of exercise that burn and need 5000-8000+cal a day to just maintain performance and muscle? This is not ideal for long term health. So unless you are a professional athlete who makes a living on this, you have a choice on how to exercise. Hence why I believe the push for marathons to “find a cure” do more harm than good. Awareness of a disease or ill health inorder for people to focus on prevention is one thing, using something that does more damage than health to raise money for a “cure” without focus on prevention (which would include NOT doing the event that they want you to partake in) is just blind greed (won’t even get into how little of that money actually goes into research, or if just 10% of that was used in public campain for prevention how it could save millions). Running a 5k once in a while is one thing, running 26 miles and training for it for months and months is not in the best interest of long term health. More is not better and can be shortening our lifespan in the process. Mark from MDA has a great article on the dangers of excess cardio.

So there you have it with the simple take home message, Eat and Exercise the right way to keep a Healthy Thyroid…..but don’t do Excessive Eating and Exercise to shorten our lifespan.