High Intensity Exercise for Fast Results

Is High Intensity Training for Everybody?

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High intensity training has been a common buzzword around the fitness world.

What the heck is it?

Do you need to do it?

How do you do it?

High Intensity training is like killing 2 birds with one stone. (Do people still use that phrase? Seems kind of cruel but as long as you know what I mean, let’s go with it.)
Get your strength training and cardio done at the same time. Actually in less time than it might take to do a traditional workout. Not bad.
So less can be more when it comes to exercising and getting the results you want.  Of course the less involves cranking up the intensity which most people are simply not used to. Or don’t want to. So let me put this into perspective for you. Some of my clients are in their late 60’s and they haven’t had any problems doing high intensity circuits. The key is not to overdue it.

So what is high intensity training?

 If you want to increase your intensity, then we need to figure out what “intensity” is.
Look at it this way.
  • You can increase intensity by doing more work in the same time.

  • You can increase your intensity by doing the same work in less time.

  • You can really increase your intensity levels by doing more work in less time. That is the holy grail of training.

 

Circuits and Intervals explained.

The best way to explain this is to look at a basic workout.

Basic Workout

You can do this workout 3 basic ways.

Straight Sets

This is the way most people workout. Do a set, take a break. Do a set take a break….. This works extremely well for strength building but you miss the cardio aspect. If you are trying to get back in shape you need both. So take a look at circuits and intervals.

Circuits

A circuit is a series of exercises you do right after each other with a minimal break. Later in this article I am going to show you how to use an interval timer to regulate this.
 As an example, you could set your interval timer to give you 45 seconds of work time and 15 seconds of rest time. Hit the timer and do as many reps as you can in the ball squat for 45 seconds. Take your 15 second break then do as many bridges as you can in 45 seconds. 15 second break, then as many reps with the leg curl as you can.
Get the idea? No breaks until you finish your tricep kickbacks. Take your break and do this 2 more times.

Intervals

Intervals are harder and use the same hiit timer as you would for circuits. The difference is that you stay with 1 exercise for the prescribed number of sets.
Using the above example, you would start the timer and do as many reps as you can for 45 seconds of Ball Squats. rest 15 seconds, the do a second set of Ball Squats. rest 15 seconds and do a last set.

 High Intensity Training Timers

A HIIT or High Intensity Interval Timer is a must. The great thing is you can download one for free on your smartphone or tablet.

Here is video where to download one and how to set it up.

 

This is why In Home Personal Training, Boot camps and Cross Fit training are so effective. The advantage I have in working with clients on a one on one basis is that I have time to look at your form and monitor your exertion level. This is critical to prevent injuries and keep from doing too much.
How is this different from CrossFit?
It is very similar but there are some crucial differences.
  • You want to go fast on circuits and intervals. Whereas Crossfit will have you doing complex movements for high reps, I keep my movements simple.
And this is for good reason. As you get tired, your form is going to break down. The more complex the exercise, the greater risk of injury.
  • I am always watching your form. When your form breaks down, I stop the clock. There is a difference between training and competing. People in Crossfit, Orange Theory and classes like that, sometimes lose sight of this. They think they are competing everyday. You can’t compete everyday. The body won’t take it. You train to compete.

Pushing yourself to the point of getting injured during training is just stupid.

So if you keep that in mind, you should be ready to try a little high intensity training.

 

My Online Training

Now you know the secrets to converting your ordinary workout into a high intensity one, you may have an interest in my online training program. More than a collection of exercises, it is a community where you can follow programs designed by me.

 

Here is the link to find out more.

Take two-seconds and join my other sites so you don’t want to miss a thing:

Facebook: http://facebook.com/mfactorfitness



Twitter: http://twitter.com/mfactormike

Youtube: http://youtube.com/mfactorfitness

Interested in training with me? Questions?

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Post 34: Lose Weight By Eating More This Holiday

Here is an interesting article by Kevin DiDonato. Hormones are always a complex issue to explain. I know I do a poor job of it sometimes but Kevin does an outstanding job in this article. The holidays are over but the Super Bowl is coming up, which is one of the all time great eating days.

One of the most important parts of any nutrition plan is the free day. The idea is simple. Follow your eating plan for six days. On the seventh day, throw all rules out the window. With the free day you can eat as much of whatever you want. You would think this would be a bad thing. The one day off would ruin all the discipline and work you put in during the week but it never does.

I know this to be a fact: Free days absolutely help you lose more weight during the week.

This article on Leptin certainly would support this concept. The free day concept is used by Weight Watchers, Body For Life and countless other programs, so there has to be some truth behind it. I know it to be a fact. Why it works can be up for debate but there is no doubt in my mind that the concept of free day or holiday eating/overeating  it is a critical part of fat loss. And I know it sounds crazy.

As always, this blog is for your education. Read it, think about it and draw your own conclusions. One thing I like about the ProGrade team is that they back every product with a 60 day money back guarantee. So if this makes sense to you, give it a try. If it doesn’t work as promised, get your money back.

Lose Weight By Eating More This Holiday

By Kevin DiDonato MS, CSCS, CES

We are full blown into the holiday season.

And you may be feeling stuffed, lazy and FAT.

But overeating during the holidays does not have the spell the end of the road for your weight loss.

In fact, having days where you overeat can actually BOOST your metabolism.

Yes, you heard me correctly: overeating can ACTUALLY help you lose weight.

Hold on a second though.

I am not telling you that EVERYDAY you are able to OVEREAT and lose weight.

But the occasional feast, say your typical holiday meals, may actually be good for your metabolism.

Confused?  Let me explain…

Fat Burning Hormones

We have these funny little hormones which are released from our fat cells which regulate energy intake and our METABOLISM.

Those two hormones are Leptin and Ghrelin.

When Leptin is increased you have a DECREASE in energy intake.

Leptin is the good angel who Makes You Stop Eating

You see, Leptin has the ability to cross the blood brain barrier and travel to your BRAIN.

Once in your brain, it cuddles up to your hypothalamus and tells it about what is going on in your stomach.

Leptin Communicates with your brain
Leptin then tells YOUR brain you are full.

This stimulates your body to stop eating and then INCREASE calorie burn.

Now Ghrelin works in the opposite.

Is the Ying to Leptin’s Yang!

Ghrelin tells your body and brain that you need to EAT MORE because you are lacking nutrients therefore lacking energy.

Now when you are overweight, your body becomes resistant to one key hormone and that is Leptin.

You body might be resistant to Leptin and all its WONDERFUL benefits.

And obesity, you are full-blown resistant to Leptin, which may make it harder for you to control food intake and also REDUCES your metabolism.

Overeating And Leptin

When you overeat, your body releases Leptin allowing it to travels to your brain, telling it you are full.

Then, with all the calories you have ingested, your body REALLY wants to return to homeostasis or to what it perceives as normal.

So it RAMPS up calories burning to try to get your body back to normal.

This burns more calories.

Stimulating your metabolism BOOST Calories burn,
preventing it from being stored as fat.

This gives your body the burst to stimulate FAT BURNING!

What Else You Can Do…

And you can help further INCREASE your metabolism by exercising.

That’s right, exercise!

Exercise burns extra calories which may help keep your metabolism and FAT burning firing.

Enjoy The Holidays (In Moderation)…

The holiday season is a time of family, great food and LOADS of calories.

Indulging a few times per year may stimulate your metabolism to new heights.

Overeating may stimulate a very important hormone, possibly stimulating fat burning.

And this happens is a NATURAL process and stimulates your metabolism to keep you at a healthy weight.

But in order to maximize your metabolism-firing hormones, you need to do extra to keep it firing.

Exercise and getting back “on the wagon” the VERY NEXT day spells damage control for your body.

So enjoy yourself this holiday season!

Just remember to stick to your weight loss goals and enjoy yourself, and the feast in front of you!

Because, who knows what will keep your METABOLISM firing!


NEXT: Another Way To Keep Your Metabolism Firing This Holiday Season >>

Hey, have you enrolled in my free M Factor Fitness University yet? Go to http://www.mfactorfitness.com and enroll now. You will get a great free E-Book, Absolutely Abs and you will be on the fast track to getting a PHD in workoutology.

Visit me at http://www.mfactorfitness.com Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |

Post 33: Weblog Thursday Night- A Workout For the Weary

It seems like some of the common myths about personal trainers are that we are in such great shape that we never get tired and that every workout is world class. Well, I hate to burst your bubble but I am more like you than this mythical creature of legend. I have kids, a wife and a demanding job. Well okay, it is a great job and a lot of fun but nevertheless getting up at 4:30 am every morning wears on me. As the week goes on I get tired and worn out too.

 Thursday seems to be the worst. My plan on working out is to have the big ones on Saturday and Sunday. During the week I try to get in what I can. So in any given week it is about 5 workouts with weights and 3-5 runs. This is doable. During the weekday, I am not too concerned about the length of the workout, as long as I get something in. Thursday was such a case and this is what I am going to talk to you about.

 I preach about continuity. Depending on the muscle group, atrophy starts 48-72 hours after the last workout. This scares me and it should scare you. In other words, the muscle you have been working so hard to get tone, starts regressing into flab after 48-72 hours. So as important as letting muscle have time to rebuild, you can’t give it too much time off or you lose your gains. Put it this way, one workout a week just isn’t going to do anything for you. Usually I break my workouts into 3 parts:

 Day 1 Chest and Back

Day 2 Arms and shoulders

 Day 3 Legs

Day 4 Off

I add runs of 2-3 miles in wherever I can.

 Thursday is a tough day for me. I managed to get a run in late in the afternoon. As luck would have it, life stepped in my way for a while. I picked up the kids, worked on dinner and did all the family things I needed to do. At 7:30 pm the last thing I wanted to do is look at weights let alone lift them.

 But this is a critical lesson I have learned over the years. ” Don’t blow off workouts!”
 So I see this extreme tiredness and lethargy as a challenge. Most people would watch tv and go to bed but I don’t want to be average. I know that no matter how crappy the workout will be, it will be better than doing nothing. Plus it is another victory over that lazy voice I have inside my head that I seem to always be at war with.

( As I write this, it is Friday night at the voice is telling me I can always write this blog another day. Hah, nice try lazy voice. This is getting done tonight.)

So here is what I did. I am not here to tell you it was a mammoth workout. It was pretty wimpy but is was all I could do, so there. I know a number of you always find yourself in this position and it is to you I am directing this.

5 rounds- take your time. Just get it done.

1. Squat and Holds against the wall with an exercise ball. One Minute hold, then squat.

2. Rows dumbbells. 15-25 reps

3. Push-ups- as many as you can.

4. Knees to elbows 50 or so.

Repeat.

Again, this is something to do when you really don’t have the energy to workout. This is a great way to stretch the muscles out and give them a little work. Even three rounds is going to work. Do what you can but never give in to that inner voice.

Hey, have you enrolled in my free M Factor Fitness University yet? Go to http://www.mfactorfitness.com and enroll now. You will get a great free E-Book, Absolutely Abs and you will be on the fast track to getting a PHD in workoutology.

Visit me at http://www.mfactorfitness.com Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |

Post 32: Workout: Circuit Total Body

 I have no idea on how to name these. It is Friday and I am tired but I want to give you some ideas for your workouts this weekend. I will probably come back to these posts and give them a name that is a little more descriptive but for now here you go.

 This one is part of a workout that went really well this morning. You need the following:

  • Exercise ball
  • Bench
  • Dumb bells

 Remember, this is a circuit so go from exercise to exercise quickly. Take a break at the end of the cycle. We are working on building muscle and upping your cardio. Don’t cheat yourself. Go fast and go hard.

I am working on taking pictures of the exercises to help you out if they are unfamiliar. Until then, if you aren’t sure about an exercise, google it. I will try and be descriptive. 

  1.  Split Squats- 25 each leg.
  2. Bench press with dumbbells- pick a weight you can do at least 10 reps with. Do as many as you can.
  3. Ab Crunches with feet on ball- at least 50. 
  4. Front raises with a dumbbell on your knees. If you do this right, you will feel it in your shoulders and core. Pick a weight that you can do 10-15 reps with. Again do as many as you can.
  5. Bicep curls on your knees with dumbbells- since you are on your knees, keep the core engaged as you do curls. Pick a weight you can do 10-15 reps and rep it out.
  6. Squat and hold against the wall- sumo style. This is feet wide apart and toes out. Beginners should hold at least 30 seconds. Advanced people should aim for 1-2 minutes. after the time expires, immediately do as many squats as you can to finish the legs off.
  7. Push-ups- as many as you can. If you start on your toes, move to your knees to get more reps in.
  8. Reverse Crunches- as many as you can. try to hold the crunch at the top for a second.
  9. Front raises- same as number 4.
  10. Bicep Curls- same as number 5.

 End of cycle 1. Repeat 3-5 times.
 remember to stretch as least 10 minutes at the end of this. Let me know how this works for you.

Also, visit me at http://www,mfactorfitness.com and enroll in my free M Factor Fitness University class.
As an incentive i am offering the Absolutely Abs E-Book by Dr. Fred Hatfield free. This is one of the best books period about working your abs and nutrition. Get on this and I will talk to you soon.

Visit me at http://www.mfactorfitness.com Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |

Post 31: A Crazy Way To Maximize Your Set

This is something I did with my clients this morning and I thought I would share it with you. When you train clients in their home you have to be creative with workouts. The is a technique that I use a lot. It is based upon the pre-exhaust technique that Joe Weider takes credit for but I believe Arnold actually was doing it before that. It also uses super sets and isotonic training. Anyhoo, these techniques are a way to fire off an insane number of muscle cells, leading to a more complete and quicker failure at the end of the set.

Is this something you want to do? Yup. Now this is not for beginners and it is certainly something you don’t want to do every time you train. But remember this, the more muscle fibers you can activate, the faster you will get in shape and the muscle will grow. So for ladies, you will get tone and strong faster and men, you will get stronger and bigger faster. M Factor students will recognize that this happens because women have more estrogen and men have more testosterone. Right? Right!

 Work these combinations into your next workout.

 Group 1: 25 side squats each side.  ( One foot on a step or bench )
               Squat and hold against a wall 30-60 seconds then squat as many reps as you can.
                Leg Curls with an exercise ball.

 Repeat 3-5 times and remember to change up your foot position each time ( normal, sumo or plie and narrow stances )

 Group 2: Dumbbell Flyes on a ball or on a bench   10 -15 reps
                Push-ups  – as many as you can on toes, then as many as you can on your knees.
                Need a little extra oomph? Add a set of dumbbell front raises after the push-up
                Need more? Add some dumb bell kickbacks after the front raises.

               3-5 rounds should cook the muscles.

Now here is what I need you to do.

  1. Try it out.
  2. Let me know what you think.

If you are in my area, I am ready to help you with your fitness goals in person. If not, let me help you over the Internet. Sign up for my free emails and E-books and I will make sure you get the body you want.

Visit me at http://www.mfactorfitness.com Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |

Post 30: Are You a Dieter or Athlete?

 Hopefully I have you thinking about this. The actual title of this was going to be ” Are you a dieter trying to lose weight or an athlete trying to lose weight?”

And there really is a difference. A big difference. So I am going to take this blog time and try and distinguish between the two.  As part of full disclosure, I should tell you I don’t train dieters. Dieters cannot be trained. They are mere slaves to a scale and will not take my advice. Make no mistake about this, M Factor Fitness clients are athletes. They may be accountants, Doctors, housewives, moms, dads, CEO’s etc… but when they start training they are athletes.

This is why my success rate is 95% and dieters have a failure rate of 95%.

 1. Dieters are slaves to the scale. As long as that scale goes down they are happy. Athletes don’t care about the scale. They know with proper training they will reach their goals and they measure this by bodyfat analysis.

 2. Dieters don’t care how they lose weight, they just want to weigh less. Athletes need to know if they are losing fat or muscle. This is where body fat analysis comes in. If you are keeping your muscle and dropping fat, then your nutrition is perfect. Start losing muscle mass you need to eat more. Body fat goes up, eat a little less. Isn’t that easier?

 3. Dieters drive their metabolism into the ground and crawl away from the ruins. Cutting calories, especially drastically cutting calories will actually slow down your metabolism. Metabolism is the speed you burn calories. If you have a slow metabolism you are going to have a hell of a time losing weight. Athletes by working out with weights actually hype their metabolism so they burn calories during the workout. The better your metabolism the more calories you will also burn at rest. This means you can lose fat while sleeping.

 4. Dieters will reach a breaking point. Either they get tired of drinking shakes, eating bland food and missing out on the stuff they like to eat or they get sick or they don’t see the results they want. So they quit. Now with a slower metabolism, they will gain all their weight back and then some. For most people, following a diet just doesn’t work. It doesn’t fit into their lifestyle. It just isn’t realistic. Athletes, once in shape, can eat pretty much anything they want. By training hard you learn how your body works. When you body is working efficiently you can get away with a lot. And have fun doing it if I may say so.

5. Dieters want to be smaller. Athletes want to shape their body. I have clients from 15 to 62. It is never too late to change the way you look. Lifting weights is actually the best thing for you as you get older. it keeps your bones strong, heart healthy and keeps your muscles in balance.

6. Dieters are always looking for the next best thing. High carbs, low carbs, paleo, Atkin’s they will try them all. They are mesmerized by weight loss commercials and especially infomercials. Athletes eat normally and don’t have to worry about what cavemen ate or how Kirstie Allie lost all that weight.

Finally

6. Dieters will never be happy and will get old and have aches and pains. Athletes will age slower, look better, feel better and continue to do the things they want to do far longer than their non-active counterparts.

So what are you waiting for? If you are in the south Denver suburbs I am waiting for you. If you aren’t or if money is tight, join my newsletter. I will turn you away from the evils of dieting and turn you into an athlete.

You may not like or agree with the information on this site. All I ask is that you try it and see for yourselves.

Visit me at http://www.mfactorfitness.com Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |

Post 29: Obesity Facts the Government Doesn’t Want You To Know

 One in Three US Adults are Obese??????

The AFP is very protective of their stories. They are not very fun, are they?
Copyright AFP 2008, AFP stories and photos shall not be published, broadcast, rewritten for broadcast or publication or redistributed directly or indirectly in any medium

Okay,  okay, I won’t. Geez. Can I least reference the article? I am giving you a link to look at this.
http://www.breitbart.com/article.php?id=CNG.f8db7d69218339b9285abcf6567bb20c.81&show_article=1

 
The basic gist of the article is this:
1. 1 out of 3 Americans are obese.
2. Good news is that this figure hasn’t changed in a dozen years.
3. Bad news is that this figure hasn’t changed in a dozen years.
4. Also, if you add in ” Overweight”  people the figure is closer to 2 out of 3.

This will be a study in government manipulation and just lazy thinking. As a member of the M Factor Fitness family I know you aren’t going to stand for this and neither am I. Please question authority. By calling people out and exposing the truth maybe we can make this a healthier nation.

P.S. If you are reading this, I consider you a person of high intelligence and thoughtfulness. Especially if you agree with me. (:
So please take a second and read this article and we can come back and discuss.

Critical analysis:

1. 1 out of every 3 Americans are obese.
     All you have to do is look around you to see this isn’t true. The next time you are in a crowd, take a look around. You will see some overweight people, sure. You will see a number of people that could be in better shape but 33%?

2. 2 out of 3 Americans are overweight or obese. This is even more farfetched. What can be causing this because I sure don’t see this.

So this should lead you to the question….

3. How is this being measured?
The government introduced the BMI as the official measure of fitness or fatness in 1998. Before that, they didn’t bother to measure fitness. You had height and weight charts and that was about it. Oh yeah, you had calipers that actually measured body fat. This didn’t seem to fit in with the government plans so this wasn’t considered.
The new measures are based around the BMI. Take your height and divide it by your weight ( or vice versa ) and you have an instant measure of health.

  0 to 18.5  underweight
 18.5 to 24.5  normal
 25 to 29.5  overweight
30 +            obese.

So what is wrong with that?  Isn’t this the latest and greatest measure of fitness? Not really. It was developed between 1830 and 1850 and it really doesn’t measure fitness or health. So let’s put two and two together here. The government , prodded by drug and weight loss companies ( just my opinion ) decided we had an obesity epidemic in 1998. How do you justify an epidemic? Can’t use bodyfat testing. Too cumbersome, besides it won’t give you that epidemic number you want. Why not pull something  from before the civil war. Now we are talking.

2. So let’s look at the BMI in all it’s glory.

Tim Tebow
6’3″
245 lbs
BMI  30.6    Obese

Arnold Alois Schwarzenegger
6’2″
competition weight 235
BMI 30.2     OBESE

James Harrison
6’0″
245 lbs
BMI  33.2

 Alicia Sacramone
 5″1″
117 lbs
 BMI 22.1      Average

Any of these athletes look fat to you?

Lo and behold, look at the epidemic we have created! We need to get these athletes on a diet asap!
So can we agree that the BMI tables are ridiculous?

I know what some of you are thinking. ” Hey Mike, those are all athletes, most people don’t look like that”. Agreed but go to your local gym and see how many average men and women would rate high on the BMI. Since muscle is denser than fat, it weighs more but takes up less room. So it really doesn’t take a lot of muscle to push you outside your ” normal levels”.

 Okay Mike, what does this have to do with me?
 Everything. Your life and health insurance rates are based on this. By people just accepting this bogus measurement tool, we have opened ourselves up to the government stepping in to control our lives. Or if you aren’t as conspiracy minded as I am, then how about just the blatant fact that this is a bad way to measure fitness?

So if the obesity rate hasn’t changed significantly since the introduction of the BMI, can we assume that there wasn’t really an epidemic to begin with? That is up to you. I hear talk of childhood obesity being rampant. Yet when I look at kids at play in the schoolyard I certainly don’t see it. I see a couple overweight kids, a couple skinny kids and everyone else is in-between.

Are there overweight and obese people. Sure. Epidemic? I am not so sure about that. And I am a personal trainer. I am the one who whips my clients into shape but something just doesn’t seem right here.

Visit me at http://www.mfactorfitness.com Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |

Post 28: Another Bogus Story on Caffeine Addiction

 Hey looky here, another story on caffeine. let’s take a look at it and I will add my comments in red.

American caffeine addiction races full speed ahead

The Washington Times
Tuesday, January 17, 2012

When future talking-monkey archaeologists sift through the detritus of postapocalyptic America, they would do well to ignore the usual cultural Rosetta Stones – the Statue of Liberty, Mount Rushmore, seven seasons and counting of “The Real Housewives of Orange County.”
They should focus instead on a single artifact: the AeroShot caffeine inhaler.
  
I have had it with this ” end of the world” mentality. Our society is sound and I don’t think caffeine will be the substance to lead to the fall of America. I hope Patrick was saying with tongue firmly planted in cheek.

Sleek and plastic, the size of a lip balm tube, the AeroShot is the brainchild of David Edwards, a Harvard professor of biomedical engineering who also invented breathable chocolate. (Don’t ask.) The AeroShot contains a puff of lime-flavored caffeine powder; one squeeze, and it dispenses about 40 mg of the drug in your mouth, like an asthma inhaler.

40 mg of caffeine is less than half of the caffeine you find in an 8 oz. cup of coffee ( 108 mg.) . It is even less than a 8 oz. cup of iced tea ( 47 mg ). Thanks to http://www.energyfiend.com/the-caffeine-database

A startup product recently released in the Boston area, the AeroShot already has drawn the ire of Sen. Charles E. Schumer. In December, the New York Democrat expressed concern that the inhaler would be used as a “party enhancer” and asked the Food and Drug Administration to review the safety and legality of selling it to children.

I have never read the words ” party” and Chuck Schumer” in the same sentence. Is he mad because David Edwards actually is trying to create jobs? How dare an entrepreneur try to start a company in 2012 and sell ice tea shots of caffeine. By the way, in these bleak economic times, what is wrong with a little partying???
 
In doing so, Mr. Schumer overlooked the obvious: When it comes to the nation’s predilection for energy-boosting enhancement – at parties, at the office or anywhere in between, for young and old alike – the horse has long since left the barn, if only to lap up a double espresso at the neighboring Starbucks. (Speaking of which, the coffee bar chain briefly pilot-tested its own caffeine inhaler in 2006, one with mint flavor instead of lime.)
“At the time we came up with the AeroShot, we were looking at breathable coffee, breathable vitamins, the most high-value ingredient the product could have,” Mr. Edwards said. “We came up with energy. There is a big demand for energy in the United States.”

Why not? You aren’t forced to buy it.
 


One nation under a buzz
America, the land of the free. America, home of the amped. From the 24-ounce Cafe Americano to the 64-ounce Mountain Dew Double Gulp, from ubiquitous coffee shops to the widespread use of the prescription drug Ritalin (read: legal speed) as a campus study aid, we are one nation under a buzz, indivisible from our next fix, with 5-Hour Energy shots and caffeine-spiked chewing gum for all.
To understand the depths of our perked-up desire, consider:
• The average American ingests as much as 300 mg of caffeine a day, equal to three No-Doz pills;
   300 mg. equals 2 1/2 cups of coffee. This is bad? There are numerous studies that show that drinking coffee and tea are actually healthy for you.
• From June 2010 to June 2011, amid ongoing economic malaise, energy drink sales rose a whopping 31.6 percent.
What is the conclusion here? I think it is that more energy drinks are being introduced and that people are trying them. Remember the great Wine Cooler scare of the late 80’s. Everyone was becoming an alcoholic due to Bartles and Jaymes? No, I didn’t think so.
 
• At an Army lab in Natick, Mass., military scientists reportedly have taken time out from developing Global Positioning System-guided helicopters to test and develop … caffeinated meat.

Well hell, if I was in the middle of combat I would like to stay awake too. What a great idea!
 
Or, just visit a Starbucks.
Once upon a time – say, the 1950s – there the standard, 5-ounce cup o’ Joe, containing about 70 mg to 100 mg of caffeine. Quaint. In the here and now, the standard16-ounce cup of regular Starbucks coffee contains 330 mg of the same substance.

Isn’t it nice to have choice and self-responsibility. Well, I guess not to some politicians.

“There are two dark, black liquids that run this country,” said Robert Thompson, director of the Bleier Center for Television and Popular Culture at Syracuse University. “Oil and coffee. Walk down the street in any major city at lunch hour. You just see coffee and cell phones.”

I like my car and I like my coffee. When did this become a bad thing?
 
It has always been thus. The American Revolution began with the symbolic – and physical – dumping of English tea, which ultimately was usurped in the national diet by coffee, which means our Founding Fathers essentially traded one caffeinated drink for another, more strongly caffeinated drink.
According to historian David T. Courtwright, American per capita coffee consumption rose from three pounds per year in 1830 to eight pounds per year by 1859. Today, the National Coffee Association reports that the number of 18- to 39-year-olds who drink coffee daily jumped almost 10 percent year-over-year in 2011.

I reallly don’t understand the connection here. are you saying that our consumption of coffee fluctuates over time? And….
 
Remember, that’s in a country where about 90 percent of the adult population already ingests caffeine on a daily basis. I am not sure but the Mormons and Amish don’t drink caffeine. Does that mean that everyone else does? A country where all of the coffee sold at our 10,000-plus Starbucks locations amounts to less than 4 percent of the domestic market for brewed coffee.
Is it any wonder that coffee is the world’s second-most valuable commodity, behind only oil?
Beyond java, we have caffeinated lip balm. Caffeinated sunflower seeds. Caffeinated soap. We have caffeine mixed with gobs of sugar – that tasty Frappuccino isn’t sweet on its own – and with all sorts of other chemicals, energy drink mystery ingredients like taurine, guarana and L-carnitine.
These are only mystery ingredients to you. I call them amino acids and you find them in proteins. Guarana is a form of caffeine. Glad I am here to clear this up for everyone. Is the association here that everyone uses caffeinated soap and lip balm?  

We even have something called the “5150 Juice Syringe,” available online, which basically allows you to squirt an extra helping of liquid caffeine into whatever you’re already drinking.

Cool, what was that website again????
 
The surest cultural signs our fair republic has become akin to a coffee-and-greenie-fueled Major League Baseball clubhouse, circa 1975?
(a) Vice-free, clean-living Denver Broncos quarterback Tim Tebow endorses an energy drink. Caffeine is a vice?
(b) Elite Northwest Washington private school Sidwell Friends – where the Obama daughters go to school – has its own coffee bar.
(c) We don’t just drink vodka. We drink vodka mixed with the up-all-night energy drink Red Bull – because even our downers need uppers. Moral question: is it better to be a drowsy drunk or a wide awake one? Who is the ” we” you talk about?
In the 1960s, a lot of families, and mine was one of them, wouldn’t let their kids drink soft drinks before noon,” Mr. Thompson said. “I remember as a child being at a friend’s house for a sleepover. The next morning, he gets a Coke out of the fridge at 8:30 a.m. It seemed almost criminal. And now we have caffeine inhalers.”

Drinking a Coke in the morning is ” almost criminal”?  I would love to inspect Mr. Thompson’s life. Glass houses Mr. Thompson…glass houses.


The Big C
In the books “World of Caffeine” and “The Caffeine Advantage,” co-author Bennett Weinberg dubs the titular compound the “hallmark drug of our time.” Lauding caffeine’s ability to help us work harder, think more clearly and even feel a greater sense of well-being, he sounds a bit like pumped-up former baseball slugger Jose Canseco discussing anabolic steroids. Really?
This is no coincidence.
Caffeine works in the body by blocking a chemical called adenosine, which signals tiredness to the brain. Less adenosine, less fatigue. Blocking adenosine also causes the body to release more adrenaline, producing the famed caffeine buzz.
In other words, the Big C is a performance-enhancing drug – albeit one that’s just as useful for office workers as professional athletes.

Yes, this is true. How is this a bad thing?

“Suppose you’re working in computer technology,” Mr. Weinberg said. “Caffeine ramps up spatial reasoning. It relieves boredom at repetitive tasks. It’s a mental booster, helping us accomplish the things that more and more are demanded of us in life.”

So where is the down side? Makes me want to get another cup of coffee.
 
The history of caffeine consumption is more or less the history of the modern world, according to Mr. Weinberg and co-author Bonnie Bealer. Prior to the 1700s, Europeans drank copious amounts of beer – even for breakfast – because water was largely unsafe.
 
With the widespread adoption of coffee and tea, however, Western civilization swapped its daylong, semi-drunk alcoholic stupor for energy, alertness, attentiveness and sociability. One result? Intellectuals gathered in coffee shops, spawning (among other things) the Enlightenment and the French Revolution. Ideas being exchanged? I can see why Schumer is upset with this.
“Visit churches in Europe, and the tour guides will constantly point out that so-and-so fell off the rafters,” Mr. Weinberg said. “The reason they fell off is that they were drunk all the time.
“When caffeine swept over Europe, it changed the nature of society. It gave people a way to control and harness their energies, helped to initiate the industrial economy. That requires a different kind of discipline and mental focus than agrarian work.”

This is a great point and one I had never thought of.
 
As for today? We’re stressed and squeezed by economic turmoil in a hypercompetitive global economy that places a premium on knowledge and mental-task completion. We’re surrounded by round-the-clock entertainment, stimulated at every turn. We’re a nation of working fathers and mothers, strapped for family time. We’re an older generation of baby boomers who refuse to dodder into our golden years and a younger cohort of millennials who keep our smart phones bedside.
In short, we need caffeine – and other energy boosters – more than ever. The rise of Starbucks corresponds with the rise of the Internet.
“What’s really boosted this up in the past 20 years is that now everybody is connected to a portable transmission and reception device, expected and available to be working all the time,” Mr. Thompson said. “It used to be you went home at 5:30, then got into the office the next morning and had messages. Now, you’re constantly checking email. Our lifestyles need stimulants to keep up with things.” Huh?
Without caffeine, Mr. Weinberg argues, modern life would be slower. Sluggish. Altogether drearier. Collectively, we would drag a lot more and accomplish a lot less. And that, in turn, raises a question.
Are we hopelessly hooked?
Consider an executive X who gets up at 5:30 a.m. every day, proposes Mr. Thompson. “Could she or he not do their job without a certain dosage of caffeine a day? If the answer to that is no, that’s an interesting thing to consider.”
Upper madness?
In 2009, a man who claimed to have found a mouse in his Mountain Dew can filed a lawsuit against PepsiCo, which owns the brand. As part of its defense, attorneys for the company recently argued that the soft drink – a favorite energy-booster among exam-cramming students and up-all-night video game players everywhere, a neon-green liquid countless Americans willingly and happily pour into their stomachs – would have dissolved the dead rodent’s carcass into a “jellylike substance.”

 That is an urban myth that was exposed on “Mythbusters”. By the way if you want to see a corrosive liquid, pour some orange juice on your car in the sun. 


Yuck. Such is the downside of perking ourselves up.

Take that “yuck” back. I just explained that.

A recent report from the White House Office of Drug Control expressed concern about college students illegally taking prescription stimulants such as Adderall and Ritalin to remain awake and ultra-focused while studying. News reports anecdotally suggest that similar drug abuse is taking place among young professionals.
Moreover, too much caffeine can be bad for you. While every individual has a different tolerance for the drug, experts agree that ingesting more than 500 mg a day can result in anxiety, irritability, headaches, sleeplessness, diarrhea and other health problems. In some cases, it can cause abnormal heart rhythms, which can be dangerous for people with cardiac conditions.

This is true and this is where personal responsibility comes in….not the government.
 
According to Dr. Mary Claire O’Brien, an associate professor at Wake Forest’s Baptist Medical Center, the medical community is concerned about increasing caffeine consumption among children and adolescents, particularly via energy drinks. A report from the Substance Abuse and Mental Health Services Administration found that emergency room visits related to adverse reactions to energy drinks increased tenfold from 2005 to 2009. (A caveat: 44 percent of the visits involved patients combining energy drinks with drugs or alcohol.) Well that kind of invalidates their claim, does it not? Why not blame the cups that the alcohol was in.
A 2011 report from the American Academy of Pediatrics said that energy drinks have “no place in the diet” of children.

I would agree with that.
 
“If you suggested putting an espresso machine in a middle school, people would think you are out of your mind,” said Dr. O’Brien, who is on the editorial board of the Journal of Caffeine Research. “But people don’t think twice about them consuming energy drinks and soft drinks.

What about iced tea and chocolate?
 
“There is concern about caffeine being a stimulant, and that it’s not clear what the long-term effects of high levels of caffeine on the pediatric and adolescent brain will be. The human brain is not effectively hard-wired until the age of 25.”

It seems to me that it helps move society forward. Students get better grades and perform better. You just said that yourself. Why punish everyone for the mistakes of a few?
 
Echoing Mr. Schumer’s concern about the AeroShot’s potential use as a party drug, the University of New Hampshire considered banning on-campus energy drink sales this year, fearing students were mixing the drinks with alcohol. In the face of student displeasure, however, school administrators backed down.
Mr. Weinberg said some things never change.

What doesn’t change? Prudes trying to fun out of college or politicians trying to control behavior? 
 
“There’s been a constant back and forth over this since the beginning, a moral panic,” he said. “It goes back to the beginning. When the first coffee shops opened in Yemen [in the early 1500s], they were banned. Right away. And then the Sultan of Cairo overturned that ban.” A panic????
Of course he did. Almost 500 years before the introduction of the caffeine inhaler, the sultan had something in common with contemporary Americans. He was a coffee drinker. He needed his fix.
© Copyright 2012 The Washington Times, LLC.

Visit me at http://www.mfactorfitness.com Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |

Post 27: 15 Rules For Simple Fat Loss

 

Follow these simple tips from registered dietitian Jayson Hunter, the Head of Research and Development for Prograde Nutrition, for a lean and healthy body.

  1. Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories.

  2. Consume whole foods that are high in fiber and low in sugar, such as lean protein sources (lean beef, chicken, fish, and whey protein), fruits & vegetables (oranges, apples, strawberries, blueberries, broccoli, peppers, asparagus, carrots, nuts (almonds, cashews, & walnuts), and whole grains.

  3. Eat low-glycemic carbohydrates such as vegetables, whole-wheat products and oatmeal instead of refined processed carbohydrates which usually come in a box or a bag.

  4. Consume 25-35 grams of fiber per day. Fiber will help satisfy hunger pangs as well as control insulin and blood sugar levels which tend to promote fat storage.

  5. Eat some type of lean protein at each meal. Protein helps to satisfy hunger and provide the necessary building blocks to maintain lean body mass while losing body fat.

  6. Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, Omega-3 fortified eggs, or other Omega-3 products.  Healthy fats are great antioxidants as well as help with brain function and many other essential processes that take place in the body on a daily basis. Essential Fatty Acids also help prevent certain diseases. To guarantee you’re consuming enough Omega-3 supplement your diet with EFA Icon.

  7. Eat 5-10 servings of fruit and vegetables a day to meet your micronutrient needs.  Vegetables also contain a good amount of fiber and help to control appetites and curb hunger. Additionally, VGF25+ provides the power-packed nutrition of 25 whole vegetables, greens, and fruits in a convenient “super pill.”

  8. Consume Green Tea or Water instead of calorie-filled drinks such as soft drinks.  Green Tea has many health benefits and you should be drinking 1ml of non-caffeinated fluid for every calorie that you consume. This works out between (8-12) 8oz glasses of Green Tea or Water a day.

  9. Balance your fat intake for the day.  One-third should come from saturated fats, 1/3 from monounsaturated fats, and 1/3 from polyunsaturated fats. Again, ensure you’re consuming antioxidant-rich Omega-3 Essential Fatty Acids by incorporating EFA Icon into your nutritional plan.

  10. Consistent fat loss requires good habits. If you want to create good habits, then you need plan. Therefore, map out your meals every day and follow them. If you follow your plan everyday for 2-3 weeks, you will form habits that become part of your daily routine and part of your life.

  11. Incorporate “superfoods” into your meal plan on a daily basis. Some examples are salmon, low-fat plain yogurt, tomatoes, spinach, mixed berries, whole oats, mixed nuts, olive oil, flax seeds(or flax meal), green tea, and various beans. Many of the super nutrition found in these “superfoods” are also found in VGF25+.

  12. Keep total fat intake under 30% for the day.  This can easily be accomplished by avoiding “extra” fats such as butter, sour cream, mayonnaise… This doesn’t mean you have to completely eliminate these items, just use them sparingly and avoid adding them to foods whenever possible.

  13. EXERCISE! Yes, you can lose weight just by changing your eating habits. But very few people succeed long-term – and it takes much longer to lose fat – when they don’t exercise. And something most people don’t realize is, just how critical ingesting the research-proven Protein to Carbohydrate ratio is to optimizing the results of your workout efforts.

  14. Record what you eat and drink. You will be amazed by what you find. Keeping a food journal is critical to your success because you need it to evaluate and analyze your current eating patterns. If your fat loss efforts are stagnant, the answer can usually be found in your food journal.

  15. Follow the 90% rule. If you can follow your plan 90% of the time, you will soon see unwanted fat melt off your body. However, if you find yourself breaking these rules more than 90% of the time, your chances of failing increase significantly.

 Next: Possibly the most important weight loss discovery in the last 50 years >>

 

Visit me at http://www.mfactorfitness.com Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |

Post 26: Are You Ready To Give Up The Gym?

Hey, it is that time again. This is the time when people start losing momentum in the gym. It happens every year and it never seems to change. Hopefully this isn’t happening to you.

  • Things suddenly come up and interrupt your workout.
  • Things suddenly come up and you cancel your workout.
  • The weather is too cold/snowy/wet/dark to go to the gym.
  • The gym is too crowded.
  • You are getting bored doing the same workout.
  • You feel like you are coming down with something, so you stay home.
  • Not satisfied with your progress, so you are ready to give up.
  • You have figured out that you really don’t like working out.

Well….DON’T GIVE UP! I can’t help the people who are reading other blogs and give up.  They may be getting bad advice. They need help but I can’t be everywhere. But you, you are reading this blog and you may be in agreement with one or two of the statements above. So I am focusing my attention on you and we are going to try and fix this issue. Now once we fix this issue, please use social media to spread this around to help those other people.

So clear some space on your sofa because I am going to sit down beside you and share 5 important workout rules. Understand these rules and you will catch your second wind.  I am a simple trainer who is in charge of getting my clients in shape. My people get results because they work hard and they get good advice. We take time for granted. Use your workout time correctly and you will get better results in less time. You may even grow to like this.

1. It is easy to workout when you want to.
    If fitness was easy, everyone would be in shape. If you feel like working out and go have a workout, have you really tested yourself? No. You learn about yourself and gain self-knowledge and discipline when you workout when you don’t want to. And you will also get your best workouts. Then you get results. Consistency.  That is the trick. Next time you want to cancel your workout, ask yourself ” is this a test”? Don’t wimp out on workouts.

2. You get your results at the end of the set.

     The value to doing a a set is never in the first couple of reps. It is always how far you push yourself at the end. If you don’t understand this, you will never get the results you want. Whether you are tied to doing a set number of reps or if you flinch at pain, you have to get over it. The set is done when you can’t do another rep. Even then, I have techniques I use to push beyond it. But for the sake of argument, you know you can push each set a little harder. Should you take every set to failure? No. Once you are warmed up, make sure you go to failure at least once per body part.

3. The gym is not at fault.

Don’t blame the gym. The gym is there to enroll members and stay in business. Most gym trainers will give you average workouts and workout routines because, well, most people are average and they deal in volume. Buyer beware. Don’t rely on anyone to do 100% of the work for you when it comes to working out and nutrition. There is more than enough good information out there for you to educate yourself on fitness. Not to mention that there are a bunch of places to work out. A gym is what first comes to mind but you can also look at Crossfit facilities and, of course, your house. Try them and draw your own conclusions.
I provide a specialized service to my clients and I can charge more because of it. If you have the means, you may want to look into in home personal training.
Second, if the gym is too crowded, too hot, too cold, plays the wrong music, doesn’t have the right equipment….too bad. Work around it, go at a different time or join another gym. Any gym changes character throughout the day. The personality of the crowd changes and the energy levels change. Learn to workout at home. The point is to not let little inconveniences derail you.

4. Never take more than 1 day off at a time.

   Nothing wrong with a day off. 2 days off starts a trend and it is much harder to go back in the gym after two days. Three is worse. Whatever you need to do, never take more than one day off. Trust me on this.
5. Have a go to workout always handy.
    This is a back pocket workout. I have one and I am going to give you the one I give to my clients. A back Pocket workout is when you only have 15-20 minutes and can’t get to a gym. This can be done anywhere and is hard enough to count as a workout. Adjust as needed. By that I mean make it harder if you want. Never make it easier but I don’t have to tell you that.

  • Do this with good form but quickly. 
  • Take a break at the end of the circuit if you need to or go into the next round.
  • Always do the number of reps. Even if you have to break the set into several smaller sets.

25 Squats
25 push-ups
25 Knees to elbows. ( Doing a crunch and a reverse crunch at the same time. )

Do this 4 rounds as quickly as you can.

Good, we are done here. I hope you took something away from this and as always, thank you for reading this. Comments are appreciated and if you liked this pass it on.

Visit me at http://www.mfactorfitness.comMedvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |