Diet & Nutrition Hacks for the Lazy

Ok well, lazy might be a bit harsh, but I think you catch my drift. If you’re anything like me, I don’t like to expend excessive amounts of my time or mental energy trying to figure out the puzzle that is diet & nutrition. Because nutrition affects our health holistically with so many other factors including training and rest (just for starters), it can sometimes be hard to determine if what we put into our bodies is actually causing any sort of effect, let alone a beneficial one.

With that in mind, the best that most of can do, or at least care to do, is to rely on the prevailing wisdom of the day. Whoever you consider to be the authority, we rely in the info disseminated by them to provide us with guideposts down the path of proper nutrition and diet. I recently ran into the founder and CEO of one of the large fitness gym chains in our area, through a friend of a friend. Among some of the topics we covered was starting a business, the health industry in general, and other fun stuff like his car ­čÖé Let’s just say he’s not hurting for money, as evidenced by his blue chrome, vinyl-wrapped Bentley that was freshly detailed to perfection.

Continue reading Diet & Nutrition Hacks for the Lazy

Bodyweight Workouts: Yay or Nay?

It seems like these days, there’s a big increase in the number of people who rely exclusively on bodyweight training, or commonly referred to as calisthenics, as their primary training modality. Or, maybe it’s just the fact that I follow a decent number of bodyweight related instagram and YouTube channels. Either way, I still think it’s making a comeback.

Personally, I do a lot of bodyweight training myself, although mixed in with weights. In my garage gym, I’ve installed a set of gymnastics rings above my squat rack so I can go back and forth. Pro tip for a home gym: if you put rubber mats or carpeting (I have carpets) underneath, you can lift barefoot, which I highly recommend for enhanced tactile feedback and better biomechanics. Just don’t drop anything on your feet! lol Complete tangent here, but I recently had my carpets cleaned, and my gawd I didn’t even remember that they were that lightly colored originally. It’s actually pretty gross seeing how dirty they were and me not even realizing it!

I’d say the bodyweight training first┬ábecame┬ápretty popular back in the days of the whole Charles Atlas phenomenon (98-lb weakling thing), in the mid 1900’s when he popularized what became known as “dynamic tension”. Which from what I understand, is a method of using one’s own body to provide resistance. For example, pressing your hands forcefully in a prayer-like fashion contracts the chest. Continue reading Bodyweight Workouts: Yay or Nay?

Why I Work Out

It’d be much easier just to eat sloppy and not give a shit about health and/or fitness in the first place, so why bother?

Beyond the obvious, which is taking pride in one’s appearance (ferda ladies of course ha) there is something to be said about wanting to be your best.

I have considered getting serious before in order to dabble in fitness modeling; a friend of mine’s wife has competed locally around here in various competitions. At the very least, I could have that same friend of mine snap some sick photos of me to put on Facebook (wink, wink) since he’s a pro photographer.┬áNot quite sure if that’s the route I’d wanna take, but it’s definitely something to think about. Continue reading Why I Work Out

Intermittent Fasting

One of the latest ideas that has been floating around the the health and fitness-sphere these days is the concept of Intermittent Fasting, often referred to as IF. While not exactly the same as traditional dieting, IF is a method of controlled intake of food throughout the day, which claims to offer a host of health benefits and optimization of body composition.

The primary concept of IF is a longer than normal period of daily fasting, followed by more regular eating. For example, perhaps the easiest form of IF to follow is one where the individual eats their last meal at 8pm, skips any sort of breakfast, and doesn’t eat again until noon, which is effectively a 16 hour daily fast.

Others subscribe to a more extreme version, whereby they don’t eat for 24 hours or so. In other words, a day of normal eating, followed by an entire day of fasting. For many, it’s much easier to stick to the much more moderate form of 16 hour fasts.

shreddedIn fact, for someone like me and for many others, the 16-hour fast is something you don’t even think about. Personally, I rarely eat breakfast anyways, and so this form of IF already falls right in line with my normal schedule, plus I receive the purported benefits of intermittent fasting:

  1. Increased fat loss:┬áto begin with, employing intermittent fasting will allow someone’s body to enter into the fasted state, which typically occurs about 12 hours after the most recent meal. Since most people don’t go this long before eating their next meal, the body doesn’t typically go into its natural thermogenesis (fat-burning) mode on a regular basis. However, by following intermittent fasting, your body goes into this state by happenstance, based just on the timing.
  2. Enhanced insulin sensitivity: now this is where things get really interesting. The working theory is that by following intermittent fasting, one is able to essentially reset/recalibrate their body’s sensitivity to insulin. For those that don’t know, insulin is the primary regulatory hormone in the human body. Without delving too far into the geeky rabbit hole, all you really need to know is that increased insulin sensitivity helps to lose fast and gain muscle from the food you eat. Essentially, it makes your body more efficient when it comes to processing what you put into it. The reason this works is because insulin sensitivity is higher when glycogen levels are depleted; and since glycogen levels are lower during a fasted state…well, I think you know where I’m going with this.
  3. Increased health benefits: beyond just the aesthetic benefits of IF, there are also reports that conclude intermittent fasting can actually increase the health of an individual and amazing, perhaps contribute to one’s longevity. Now, I’m sure nothing is yet conclusive, but it is encouraging to hear that there is some correlation to IF and increased lifespan, at least in a research environment. I wouldn’t go so far as to say this is definite just yet, but personally, that’s just icing on the cake.

Pour Conclude…

All in all, intermittent fasting just fits in with my lifestyle. I tend to be on the run from the moment I wake up, and subsequently I rarely eat breakfast. Now, with all the information about IF out there that indicates it’s actually helping me to become a sexy beast (yeah baby), consider me all-in.

Of course, like anything else, it’s not a silver bullet. It’s not a replacement for proper nutrition, regular exercise and restful sleep. That will always remain true. But, it’s just one more bullet in my chamber. If you’re interested in learning more, there’s plenty of resources out there on the topic. I think I’ve learned the most from the site Leangains,┬áwhich is run by┬áMartin Berkhan who is one of the guys who really popularized IF. Check it out!

What the heck is wow, Gold’s about anyways?

Fair question, and not a surprising one I guess. Long story short, it’s an inside joke between some friends and I when we were talking about the gym. Basically it refers to some of the weirdos we’d see every once in a while when going to the gym to work out. I’m sure if you’re also a member of any commercial gym, you see tons of people on a regular basis that have you shaking your head, too.

Those are the people that it refers to ­čÖé

Other than the admittedly confusing name, this site will mostly just be some thoughts I save in digital interwebz format, on the topic of fitness, working out, and I suppose general health matters as well. I’m not a doctor (though I did stay at a Holiday Inn once), so any information found on this site is for information purposes only and not necessarily meant to be health advice. Please consult with a health professional for actual advice. Good, now that’s out of the way…