Archive for June, 2009

17
June

Dieting Help 101

If you’re looking for dieting help … if you can’t stick to a diet … or you find it hard to keep yourself on a set pattern of eating, then here’s some good news.
The Way You Eat Now Is a Habit
The reason why it’s so hard for you to start eating “right” or to follow [...]

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17
June

Reclaiming our Primal Health Club

The first weapon, the first martial art, the original strength conditioning tool and exercise, wasn’t even one’s own bodyweight. No, my friends, we’re tool-users. We need to see outside of ourselves to discover what’s within. And in that quest to discover the world to discover ourselves, we picked up the most primitive tool: the club.
Once [...]
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15
June

Why Walking is Necessary for Good Health - Even If You Are Extremely Fit and Lean

I use to think that walking was just for people who weren't fit enough to do any "real" exercise…

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15
June

More Barefoot stuff….

It’s no wonder that so many runners get sprained ankles: the shoes they wear designed to “support” their foot deadens its natural ability to communicate, hobbling the body’s ability to respond and get it out of trouble.

There is a superb and detailed article here explaining why minimal footwear is to be preferred:

Kick Your Shoes Off, Free your Feet, tell your nervous system you care

Our feet are one of the most jointed parts of our body (after the skull and the hands) and yet daily, what do we do? Lace up shoes to restrict those bones from doing what they were designed to do to support us: MOVE.

This video demonstrates more:

Same runner, same day, with no instruction given in between videos. On the left, correct nice SHOE LESS forefoot strike. On the right, incorrect, with SHOES, heel strike, braking, straining. Sneakers are designed to affect the way our foot strikes the ground, yet in this video you see it affects what we do in the air. Try this experiment yourself.

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14
June

You don’t need big boots for hiking…..


Several times I have pointed to studies indicating that simple footwear is better than more complex, cushioned shoes. Our feet and our gait are disturbed by heavy shoes. People are using Vibram Five Fingers for example to try to get the advantages of being barefoot while also gaining some protection. (you can even play golf in them!)

One of my favourite outdoor writers is Chris Townsend. Thinking of all this minimal footwear approach he has a good interview explaining his preference for light, flexible shoes over stiff heavy boots for backpacking. Here is an extract:

Q: One thing that you talk and write about is “the ankle-support myth”. That is very strongly put. Could you explain what you mean by this?

Chris: One of the main arguments for heavy, stiff footwear is that you need it for ankle-support when carrying a heavy pack or hiking on rough terrain. This is not true.

To begin with most walking boots offer very little ankle support since their soft cuffs give easily under pressure. My plastic telemark boots give good ankle-support, but I can hardly walk in them. Stiff-ankled boots and natural foot movement do not go together.

What actually holds your ankle in place over the sole of a shoe is a rigid heel counter, found in good quality running shoes as well as trail shoes. And I’ve now done enough walking in sandals that I’m not convinced that any support at all is needed if you have strong ankles.

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13
June

Intern Hazing: Installment 2

Today, we’ve got the first ever Cressey Performance Intern Hazing Poll.  Here’s how it works….
Posted below are three videos of our interns getting dominated by a delightful assortment of torturous exercises.  We really didn’t expect them to look good doing this, but hey, that’s the whole point, right?  Anyway, you, the readers of EricCressey.com get [...]
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13
June

Does a very low carb diet limit your propensity to exercise?

….er no. Low-carbohydrate, ketogenic diets give greater weight loss in the short-term than low-fat, calorie-restricted diets. This experiment shows that such diets do not result in decreased voluntary exercise….Well at least not if you are a rat:

Maintenance on a ketogenic diet: voluntary exercise, adiposity and neuroendocrine effects

Background:

Adherence to low-carbohydrate, ketogenic diets (KDs) has been associated with greater weight loss in the short-term than low-fat, calorie-restricted diets. However, consumption of KDs may result in decreased voluntary exercise and thus render long-term weight loss and maintenance of weight loss difficult.

Methods:

Rats were maintained on either a non-ketogenic chow (CH) diet or a low-carbohydrate, KD for 6 weeks. Half of each dietary group was sedentary, whereas the other half was given access to a running wheel. Running wheel activity (total distance and meters per minute), plasma leptin and insulin, adiposity, and hypothalamic mRNA for neuropeptide Y and proopiomelanocortin (POMC) were measured to assess activity-related effects in animals maintained on KD.

Results:

With access to a running wheel, rats on KD engaged in similar levels of voluntary activity as CH rats and both dietary groups decreased caloric intake. Caloric intake increased over time such that it was significantly greater than sedentary controls after 1 month of access to the wheels, however body weight remained decreased. Sedentary rats maintained on KD had increased adiposity and plasma leptin levels and decreased hypothalamic POMC mRNA, as compared to sedentary CH rats. KD rats with access to a running wheel had similar levels of adiposity and plasma leptin levels as CH rats with access to running wheels, but significantly increased POMC mRNA in the arcuate.

Conclusion:

We demonstrate that maintenance on KD does not inhibit voluntary activity in a running wheel. Furthermore, prevention of KD-related increased adiposity and plasma leptin, as measured in sedentary KD rats, significantly increases levels of the anorexigenic neuropeptide POMC mRNA.

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13
June

Why You Should Read - EVERYTHING Is Learnable!

Did you know that everything you could ever want to do is a learnable skill?
Yes! There’s not a single goal you have … desire you crave … problem you’re facing … or solution you’re looking for that someone hasn’t already figured out how to satsify those desires, problems or solutions?
Even better: in 99 out of [...]

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12
June

Forearms/Biceps Soft Tissue Work

I’ve written previously about the many flexibility deficits we see in baseball players (particularly pitchers).  One of the biggest issues we face is a loss of elbow extension range-of-motion.  This adaptive change most likely occurs because of the insane amounts of eccentric muscle action required to decelerate the 2,500 degrees/second of elbow extension that occurs [...]
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12
June

Stubborn Fat Loss….

This rings bells. The idea is that resistance exercise followed by an aerobic session makes you burn more fat than just doing the aerobic session.

It rings bells because it is seems to be basically Lyle MacDonald’s prescription in the Stubborn Fat Solution, which I wrote about here.

Here is the study :

Effect of preceding resistance exercise on metabolism during subsequent aerobic session.

It appears that in training that combines both aerobic and resistance exercises, performing a comparatively higher intensity resistance exercise first would augment fat utilization and energy expenditure during subsequent aerobic exercise.

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