Physical Living

Context is Everything

John — Thu, 11 Mar 2010 17:13:37 +0000

Here’s a quote for you:

I hate ugly people – Joe Schmoe

Bob Smith read that statement in a recent article and said: “Did you know that Joe Schmoe hates ugly people? I mean, my GOSH! How can someone say something like that. Sure, it’s just his honest feelings, but how can anyone be so blatantly disrespectful and insensitive towards another human being. That guy is completely…”

From that simple quote, Joe receives a bitter response from Bob and many others.

It’s so easy to alter the meaning of something just by changing the context in which it was stated.

What if I told you that Joe’s Schmoe’s quote was taken from a comedy sketch he performed live on stage? Here’s a little more of his act – Joe said…

And then my buddy Phil said, “I hate ugly people.” (*laughter*)

Ah, well that changes things now, doesn’t it? It turns out that in our example, Joe was actually quoting somebody else. Not only that, but being a comedy act, it was probably just a fabricated story anyways. Even still, Joe said it, and therefore he was also quoted as saying it, which led to the tragic downfall of his reputation.

Perhaps this example is a bit too blatantly obvious to accurately imitate real life, but you’d be surprised how close our culture comes to this type of ludicrous misrepresentation (have you ever watched the news?). This type of scenario happens all the time, even in the health and fitness industry. One little piece of information is taken as gospel and a multitude of conclusions are drawn from the literal meaning of a string of words and sentences – even if the original meaning has completely vanished, been ignored, or even been covered up.

Context is to meaning as body language is to communication.

Quotes indicate WHO said WHAT.

Context indicates everything else: WHY they said it, HOW they said it, WHERE they said it, and WHEN they said it.

Each of these variables influences the meaning behind every statement. You see, the context determines the meaning so much that you cannot separate the two. Knowledge without context is meaningless and usually useless.

Let’s apply this to the health industry…

If a well-credentialed guru says “you need to avoid grains and eat a low carbohydrate diet” then anyone could infer that they should eat a low carb diet and avoid breads, pastas, and cereals. This quote could be published in books, newspapers, research journals, blogs, and the like. But what if that guru was talking about people with a strong allergy to gluten? Does that mean that those without a gluten allergy can and should eat a balanced diet that includes carbs from grains? One would think so. Or at least, from this particular statement alone, we don’t have enough information to discount the validity of grains in our personal diet. And what about whole grain, gluten-free foods? There are many unanswered questions.

Do you see how one minor detail can have a major impact on the overall message? Just by changing WHO that statement is directed towards, the entire recommendation changes. I might tell a client that “joint mobility exercise is one of the best things you can do.” That same advice could have catastrophic consequences if someone with severe musculoskeletal imbalances took it verbatim (like a cortortionist or some yogi’s, for instance). You see, joint mobility exercise is most important when you need to recover and coordinate lost range of motion. Some people already have full range of motion at each of their joints, and some even have unhealthy levels of range of motion, where their body has been deliberately damaged for the sake of MORE mobility. Having someone like this perform a daily mobility session could do more harm than good.

Here’s another example, this one is actually real, though I won’t indicate who has said this for the sake of their reputation (if it’s you – you know who you are)…

An internationally-acclaimed expert (several actually) have often been quoted as saying that “recent research indicates that high intensity interval training (HIIT) burns 9 times more fat than conventional steady-state cardio.” This is referring to the ridiculously over-used study that was published in a 1994 issue of the scientific journal Metabolism. It was conducted by Angelo Tremblay and his team from the Physical Activity Sciences Laboratory at Laval University in Quebec, Canada.

If you closely examine the research behind this statement (Tom Venuto wrote a great explanation here), you’ll find that the context dictates that HIIT training is actually 5 times LESS effective than conventional cardio training. If you’re paying attention, then you’ve just now realized that the internationally acclaimed expert is not only inaccurate in his statement, he was actually downright wrong (even after quoting “valid” research). At the very least, he is grossly misinforming his peers to the detriment of their knowledge and possibly even their health. You could even say that he’s lying.

Like I said, this type of situation happens all the time, and it’s important to be deliberately aware of this process. So, the take-home message is to always question any claims that are made about anything that involves your health. The best way to do this is to search out the context in which things are stated.

Does that new ab machine on late night TV really blast off the pounds – or are those just paid actors who admit it could maybe, possibly, perhaps burn some fat (if you used it for a thousand years!)?
Does that new supplement really increase your metabolic energy needs by over 50%, or did some health oblivious scientist discover that rats run for 3 minutes longer than they usually do when they’re fed the miracle pink powder that’s 94.6547% corn starch?
Do you really need to avoid all grains like the plague because they’ll kill you early, or is it just that some grains are healthier than others and some people digest grains better than others?

Context is everything.

To your health and success,

CST, CST-KS, NSCA-CPT
Fitness Professional

The Barefoot Professor Putting His Money Where His Mouth Is

John — Wed, 10 Mar 2010 20:32:49 +0000

Harvard professor, Daniel Lieberman, has ditched his expensive running shoes and started running barefoot. His research shows that barefoot runners, who tend to land on their forefoot, generate less impact shock to their body than runners wearing shoes who land heel first. This makes barefoot running comfortable and could minimize running-related injuries.

The Barefoot Professor: A Nature Video Production

You can find the original research here.

There’s not much that needs to be said that hasn’t been said already (read my Definitive Guide to Going Barefoot if you’re interested). This information is becoming widely available on a massive scale. I have a bookmarks folder of all the articles, videos, and research studies about the barefoot vs shoes debate that I’ve encountered online and it’s chock-full of proof that going barefoot is better (and rapidly picking up speed as a viable alternative to shod running, walking, whatever). Anybody who isn’t convinced will be swept away by the dust cloud of running, jumping, and scampering barefooters.

Read about it in The Times, The Express or Business Week.

To your health and success,

CST, CST-KS, NSCA-CPT
Fitness Professional

Playing With Prasara Yoga

John — Wed, 10 Mar 2010 20:20:11 +0000

No tips, techniques or strategies today. Just a clip I shot this afternoon during my Prasara Yoga practice (with roots from BodyFlow) – did I mention it’s a beautiful Spring day up here in New England?

Playing with Prasara Yoga

There’s no reason yoga needs to be boring and routine. Yoga is meant to be exploratory and reflect the needs of the practitioner – not what your yoga instructor thinks you need.

Let’s use an example to demonstrate this…

It’s just like martial art. Where do you think various martial art masters got their methods from? From their masters, of course. And if you go back far enough, those masters had to create the original system itself based on what they needed at the time. Kung Fu hasn’t been around since the beginning of time, written in the bodies of every potential Chinese martial artist that was just waiting to express himself. Kung Fu, like every other martial art, was created to fill a tangible, human need. At the time, it was created for soldiers who needed to be trained in both unarmed and armed combat.

This art eventually spread to civilian use for self defense as well. Today, it’s used not just for these things, but also for various others such as personal development, fitness, and sport. Kung Fu has worked its way so pervasively into many cultures that it is now the subject of poetry, fiction, and film. But all these things are an outgrowth of the original decision based on true needs.

At the inception of every physical practice (martial art, yoga, sport), there was a definite purpose for which each one has been created. So, instead of seeking what your yoga instructor has attained, seek what the original yogi’s sought, and you’ll find more value than can be counted.

To your health and success,

CST, CST-KS, NSCA-CPT
Fitness Professional

How To Gain Muscle and Lose Fat at the Same Time

John — Thu, 04 Mar 2010 18:50:55 +0000

Note: this is a guest article by my friend and colleague, Tom Venuto.

“How can I gain muscle and lose fat at the same time?” That’s right up there with “How do I get six pack abs” as one of the most frequently asked fitness questions of all time. The problem is, when you ask it, you get all kinds of conflicting answers – even from experts who are supposed to know these things. So what’s the deal? Is it really possible to lose fat and build muscle simultaneously?

Short answer: Yes, you can gain muscle and lose fat at the “same time.”

Long answer: It’s difficult and it’s complicated. Allow me to explain….

First we have the issue of whether you really lose fat and gain muscle at the “same time.”

Well, yes, if your definition of the “same time” is say, a month or 12 weeks. But in that case, you’re probably not gaining muscle at the “same time” literally speaking, as in, right now this very moment you are reading this, or 7 days a week, 24 hours a day for months in a row.

The best explanation for what’s really happening is that you alternate between periods of caloric surplus (anabolism) and caloric deficit (catabolism) and the net result is a gain in muscle and a loss in body fat.

You see, if you stay in a calorie surplus, it’s the body’s natural tendency for body fat and lean body mass to go up together. And if you stay in a calorie deficit, it’s your body’s natural tendency for body fat and lean body mass to go down together.

There may be exceptions, but the general rule is that it is very difficult to gain muscle and lose fat at the same time – the mechanisms are mostly antagonistic to one another. When it does happen, it’s almost always the result of “unusual conditions” – I call them X factors.

The 4 X-Factors

The first X-factor is “training age” . Ever hear of “newbie gains?” The less trained your body is and the further you are from your genetic potential, the easier it is to gain muscle. The reverse is also true – an advanced bodybuilder with 20 years experience would be thrilled just to gain a few pounds of solid dry muscle in a year!

The second x factor is muscle memory. It’s easier to regain muscle you’ve lost than it is to gain new muscle in the first place (ergo, the fat out of shape semi retired bodybuilder who starts training again and blows up and gets ripped “overnight”).

The third X factor is genetics (or somatotype). Ever heard of the “genetic freak?” That’s the dude who sprouts muscle like weeds even when he’s on the “50-50 diet” (50% McDonald’s and 50% pizza)… and he never gets fat. (That dude chose the right parents!)

The fourth X factor is drugs. It would stun (or sadden) you if you knew how many people take performance and physique-enhancing drugs. I’m not just talking about pro bodybuilders, I’m talking about “Joe six pack” in the gym – not to mention those fitness models you idolize in the magazines. How did they get large muscle gains with concurrent fat loss? Chemicals.

I’m not a gambling man, but I’ll place a wager on this any day: I’ll bet that in 99% of the cases of large muscle gains with concurrent large fat losses, one or more of these x factors were present.

That’s not all! There are actually 5 more X factors related to your body composition and diet status (the X2 factors). But I’ll have to talk about those later.

So you’re not a beginner, you don’t take roids, you’re not a genetic freak and you have no muscle memory to take advantage of. Are you S.O.L? Well, I do want you to be realistic about your goals, but…

There IS a way for the average person to gain muscle and lose fat at the same time.

The Secret: You have to change your “temporal perspective!”

Traditionally nutritionists and fitness pros have only looked at calorie balance in terms of 24 hour periods. At midnight, you could tally up the calories like a shopkeeper closing out his register, and if the balance were positive, you’d say you were in a surplus for the day. If the balance were negative, you’d say you were in a deficit for the day.

But it’s entirely possible that you might pass through periods of “within-day” surplus where you were in a highly anabolic state (for example, you eat the biggest, highest carb meal of the day after your workout), and you were in a deficit the rest of the day.

If you did intense weight training, and you timed your nutrient intake appropriately, Isn’t it possible that you could gain a small amount of muscle during those anabolic hours, while losing fat the rest of the day? Granted it might only be grams or ounces – but what if you kept that up for a week? A month? Three months?

As you pan out and look at the bigger picture, what if most days of the week you were in a deficit for the entire day, and on some days you were in a surplus? If so, then isn’t it possible that over the course of the week, you’d have a small net gain of muscle and loss of body fat a a result of the caloric fluctuation?

These within-day and within-week phases are called microcycles and mesocycles. If you also had a primary goal with a longer term focus of several months, say 12 weeks or 16 weeks, that would be a macrocycle.

What I’ve just described is nutritional periodization. Some people call it cyclical dieting. it’s where you manipulate your calories (primarily by fluctuating carbohydrate intake, hence “carb cycling”) in order to intentionally zig zag your way through periods of surplus and deficit and create specific hormonal responses.

The end result: muscle gain and fat loss during the same time period!

I know that someone out there is having a hissy fit because I’ve only talked about calories: deficits and surpluses. Rightfully so. Calories matter but there’s more to it than calories – most importantly, hormones and “nutrient partitioning.”

If you’re in a calorie deficit you are going to pull energy from your body.The question is: From WHERE? If your hormones are out of whack and you’re eating crap, you could lose more muscle than fat in a deficit and gain almost pure fat, not muscle, in a surplus!

But WHAT IF you could manipulate within day energy balance, use nutritional periodization AND control your hormones with food and lifestyle strategies?

AHA! NOW you can see how concurrent muscle gain and fat loss are starting to look possible!

Make no mistake – concurrent muscle gain and fat loss is a difficult goal to achieve. The good news: difficult does not mean impossible. Or as George Santayana said, “The difficult is that which can be done immediately, the impossible, that which takes a little longer.”

Train hard and expect success,

-Tom Venuto

The Holy Grail Body Transformation Program: How to Gain Muscle and Lose Fat at The Same Time

You can learn more about gaining muscle and losing fat at the same time in Tom Venuto’s new e-book called, “The Holy Grail Body Transformation System.” I’ve read it, twice actually, and it’s a superb look at how concurrent fat loss and muscle building is possible from a scientific perspective. Although it covers many different variables that come into play (lifestyle factors, training programs, etc.), the main focus of the book is on nutrition.

You’ll learn all about nutritional periodization, cyclical dieting, hormonal manipulation, within day energy balance, nutrient partitioning, AND the all the X factors, including the 5 “X2-Factors” – which are the keys to gaining muscle and losing fat at the same time.

You’ll also get Tom’s new “TNB” training system, as seen in Men’s Fitness magazine (the complete, expanded version that Men’s Fitness didn’t have room to print).

At the moment, The Holy Grail ebook is not for sale separately and there are only two ways you can get it.

From now until Midnight (PST), March 5th, 2010, you can get a copy of the Holy Grail Body Transformation program ebook for FREE when you purchase the Burn The Fat, Feed The Muscle e-book from this web page:
www.BurnTheFat.com

The other way you can a a copy is by joining the Burn the Fat Inner Circle – where I’m a regular contributor and forum moderator. All members get access to new Burn The Fat products like this one:
www.BurnTheFat.com/innercircle

After March 5th, 2010 at midnight PST The Holy Grail will be taken off the market for a period of time while Tom is collecting case studies and getting feedback from users, to include in the final edition – which WILL be released for sale separately later this year.

Visit the Burn The Fat website now and jump on this deal while you still can.

To your health and success,

CST, CST-KS, NSCA-CPT
Fitness Professional

Homemade Energy Bars Recipe

John — Thu, 04 Mar 2010 16:41:11 +0000

A deranged homemade energy bar can survive 15+ miles of hiking and still taste delicious upon returning home!

I have not one, but TWO recipes for you today. I have tried both of these myself and can vouch for their simplistic excellence. The first recipe was actually a favorite at our recent winter camping trip to Maine.

I got these recipes from Jodie Sonnon (my coach, Scott Sonnon’s, wife) and Steven Hogg (a friend and fellow CST Instructor). Thanks guys!

I love these homemade energy bars for many reasons:

1) They come with the kitchen-dummy seal of approval - anyone can cook these (even me!). Seriously, you can throw these things together in 30 minutes or less (it might take longer the first time if you’re OCD in the kitchen, like I am. In fact, my wife will catch me just staring into an empty pot on occasion). The step-by-step instructions are not complicated, so no cooking expertise needed.

2) They’re delicious - my regular readers know that I love love love good FOOD (see here if you’re not convinced). Not only are these bars easy to make, they’re delicious, too. And I mean that – everyone who has tried them – adults and children have remarked at how tasty they are. I expect nothing less from all the meals I make, and I would never recommend you eat something that isn’t delicious AND nutritious. Speaking of nutrition…

3) They’re jam-packed with nutrients that you need and many foods are lacking – Take a look at the ingredients and you’ll know what I mean… nuts, seeds, dried fruit – all-natural whole foods, and no supplements here!

4) They pack and store well - These aren’t baked. Instead, they harden as they are cooled, and they don’t require refrigeration after they’ve hardened (unless you live somewhere very warm). They won’t melt at room temperature and all 16 bars survived our 3-day winter camping trip no problemo (actually, that’s not… entirely true. Most were sacrificed to the tummy gods – the “chosen” ones).

So what are these bars best used for?

Pre or post-workout snack
In-between meals snack
On-the-road snack
As an extra source of calories during a bulking phase (did I mention they’re nutrient DENSE!)
Satisfy that sweet tooth with a nutritious option
Dessert

So, there you have it – they’re easy, delicious, nutritious, and practical, too. Here are the recipes…

Jodie’s Homemade Energy Bars Recipe (pictured) – for those with a sweet tooth

Ingredients:

1/2 cup sesame seeds toasted
1/2 cup wheat germ
3/4 cup walnuts, filberty or almonds chipped, toasted
1/4 cup pumpkin seeds toasted
3 cups oat or corn flakes
1 cup chunky peanut butter (or more for thicker texture)
1 cup honey
1/4 cup orange juice
4 oranges zested
1/3 cup apricots dried
1/3 cup dried prunes
1/3 cup golden raisins
1/3 cup craisins
1/3 cup dried cherries

Directions:

Toast all seeds, nuts. Set aside.
Put honey, peanut butter in pan and cook on medium heat until mixed.
Cook one more minute until runny.
Add juice and zest. Mix.
Add dried fruit, nuts, seeds, then flakes. Mix very well.
Spread half sesame seeds in your baking dish 7×11″ or bigger if you want.
Then, while still hot press the mixture into the pan flat.
Sprinkle top with remaining seeds.
Press firmly (wax paper really helps here.)
Chill 1 hour.
Cover with plastic wrap or store in container chilled.

Steven’s Homemade Energy Bars Recipe – these are a hybrid of Jodie’s recipe, and are less sweet with more peanut butter

Ingredients:

4.5 oz raw sesame seeds (Keep sesame seeds separate)
8.0 oz raw almonds
6.0 oz raw pumpkin seeds
6.0 oz raw sunflower seeds
6.0 oz raw Walnuts (do not roast)
8.0 oz apricots (dried)
8.0 oz prunes
4.0 oz golden raisins
4.0 oz cranberries (dried)
4.0 oz cherries (dried)
5.0 oz Coconut Flour (optional: to absorb oil & firm up the bar)
6.0 oz oat or corn flakes
3.0 oz Coconut Flakes (optional)
48.0 oz chunky peanut butter (more or less to vary texture)
16.0 oz honey (if using raw honey, do not heat >100°)
1 ¼ cup orange/lemon/lime juice
zest of 4 oranges 6-8 lemons/limes

Directions:

Toast all seeds, nuts.
Bake in separate pans @ 300° until they brown & release their aroma – (don’t let them get too dark and burn)
Chip the almonds and walnuts by placing in a zip-lock bag and rolling a rolling-pin to break up. Set aside.
Evenly chop all dried fruits & berries. (Cuisinart works great for this)
Mix dried fruit, nuts, seeds, cereal, & coconut flour in large bowl or pot.
Put honey & peanut butter in pan cook on low to medium heat until mixed.
Cook one more minute until runny.
Add juice and zest. Mix.
Add Peanut Butter/Honey mixture & mix very well.
Spread half sesame seeds in a lightly oiled baking dish (10×15).
Then, while still warm press the mixture into the pan – flatten.
Sprinkle top with remaining seeds.
Press firmly (wax paper really helps here.)
Chill 1 hour and cut into bars. Approximately (50) 1.5 x 2” bars
Cover with plastic wrap or store in container chilled.

*One 1.5 x 2″ bar is approximately: 365 calories, 11g protein, 24g fat, 30g carbs

*One caveat – please run these recipes by your doctor. Make sure you don’t have any allergies to the specific ingredients, especially if you haven’t cooked with them before. These recipes should not be taken as nutritional advice. Any questions – see the Disclaimer page. Mkay?

Enjoy!

CST, CST-KS, NSCA-CPT
Fitness Professional