Eat Whatever the Hell You Want on Thanksgiving

Tomorrow is Thanksgiving, the most gluttonous holiday in the history of the world.

If you look anywhere on the internet today, you’ll find article after article on how to avoid weight gain during the holiday season, what foods to eat, what foods not to eat, how to politely say no, and so on.

Here is the best article I’ve found. If you’re interested, make sure you download the free Survival Guide PDF at the end:

Deadly Holiday Drinks, Weight Loss Scams, and Seasonal Weight Gain Survival Guide over on Fitness Spotlight

Now, instead of regurgitating this same information (that has been presented more completely elsewhere), I’m going to tell you to eat whatever the hell you want on Thanksgiving.  You want to treat gravy like a beverage?  Fine.  Want to go up for seconds, thirds, and fourths on the turkey?  Go right ahead.  That case of Bud Light in your fridge isn’t going to drink itself either.  Go right ahead and eat whatever you want, drink whatever you want, stay up too late (or pass out too early), and generally disregard your health tomorrow afternoon.  You’re probably wondering how this will help you lose weight.

Here’s the truth: it isn’t. Well, at least not physiologically.  You’re still filling your body up with tons of calories.  However, you’re really not doing TOO much damage and you’re also taking care of something far more important:

Your sanity and your family.

You deserve a break every once and a while, and you really can’t destroy yourself in just one day (unless you decide to start hard-lining lard into your veins), so live a little.  After all, we only get one chance on this planet, and if you’re not having fun with those you care most about, you’re just wasting your time.

Thanksgiving is a day to spend with your family and friends – the most important thing in life is to love and be loved.  I want you to eat too much food with your parents, steal food off your niece’s plate over at the kid’s table, and drink beers with your buddies while watching the Lions lose another football game.  Just pray for Calvin Johnson to score a buttload of points, because he’s on my fantasy football team and I need a big win this week.

Okay, so let’s say you take my advice (which you will) and eat until you pass out in a food-induced coma tomorrow, here are two things you can do to make sure you don’t completely derail your weight-loss efforts.

Exercise Before

Tomorrow, I’ll be getting up bright and early to run in a 5k Thanksgiving race with my family. I don’t even WANT to run this race (not after my last experience in a 5k), but if my DAD and MOM are going to do it, I feel like I should too.  After all, it’s because of my blog that they’re now suddenly inspired to run races and eat better, and I don’t want them to stop.  So, why not burn a few hundred calories first thing in the morning, and then feel a little less terrible about stuffing my face later on?  Get up early, take your dog for jog, take the kids for a walk, find a race in your town (which will probably benefit a really good cause), and get your blood pumping and calories burning.

If you don’t like running – put yourself through a quick body weight workout.  Head down to your parents’ basement – unless you already live down there – and try the Nerd Fitness Challenge.  Bang out some squats, decline push ups, pull ups or inverted bodyweight rows, and jumping jacks, and THEN go eat your turkey and mashed potatoes.

If you’re a skinny guy looking to bulk up, Thanksgiving is the greatest day of the year for you.  Hit up the gym first thing in the morning, pump up those muscles, and THEN start stuffing your face.  Pack on those pounds, son!

Eat Less After

Let’s assume you plan on jamming pounds of turducken down your throat while hanging with your family.  Then, you’re going to drink yourself into oblivion while playing Modern Warfare 2 with your friends or watching football with your family.  Needless to say, you’re going to create a huge calorie surplus in your system.  Luckily, your metabolism is kind of a dumbass and can’t really discern what’s happening in the extreme short term.  How do you use this to your advantage?

Take it easy the next few days! According to Katherine Tallmadge, dietician and spokeswoman for the American Dietetic Association: “If you immediately go back to healthy eating, those calories you ate on Thanksgiving really can just average out.” On Friday, Saturday, and Sunday, cram your system full of vegetables, fruits, and lean meats.  Drink gallons of water, cut way back on the drinkable calories (juice, soda, booze), cut out the processed carbs, and put yourself in a calorie deficit – things will even themselves out.  It’s a marathon, not a sprint, so after a day of overeating…GET RIGHT BACK ON THE TRAIN.

I realize there are pounds of left-overs in the fridge, and if you have parents like mine they’ll try to force-feed you every second of the day.  However, here you can choose to be picky.  Go with the veggies, the turkey is fine, stay away from the bad stuff.

My Thanksgiving Plans

What good would I be if I don’t practice what I preach? Tomorrow, I plan on eating gravy-smothered turkey like it’s my job, cramming my face full of everything else on the table, taking a nap on the couch while watching football, and then drinking some beers and playing pool in the basement with my dad and brother.  After that, my old high school friends will probably end up coming over and the beers and pool will continue.

This sounds like a perfect day to me.

What’s your plan for tomorrow?  Favorite thing to eat on Thanksgiving?

-Steve

On a completely unrelated note, it looks like YouTube has added 1080p support, which means you can watch the Muppets sing Bohemian Rhapsody in true high definition.  God bless YouTube:


[Via: Mashable]

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If you haven’t already done so, download my free E-Book, “A Newbie’s Guide to Fitness,” and If you like what you see, please sign up for the RSS Feed of Nerd Fitness or get NF posts daily via email.

photo: floodllama

Winter Cardio, a.k.a. Frozen Chestnuts

Screen shot 2009-11-23 at 10.14.30 AM

When winter rolls around, everybody generally goes into hibernation by stockpiling Twinkies, wrapping up in a Weezer Snuggie, and packing on the pounds.  However, if you’re one of those people interested in staying in shape and you DON’T want to spend all your time on a treadmill, you’re going to have to brave the elements.  Luckily, my friend Jim (the man who lost over 100 pounds and just completed his first IRONMAN this summer) was nice enough to put together this guest on how to exercise outside when it’s cold.

Take it away Jim!

Whether you are a cyclist, a runner, or just someone who wants to drop a few lbs. over the winter, laying down some base miles and putting in your cardio over the chilly months can only help. You can do this inside on a treadmill or an elliptical trainer, but if you ask me, being on those things is the exercise version of self gratification. You know the kind I mean.

I trained all winter this past year and raced a Christmas 5k, a February bike time trial with a half marathon the next day, and a full marathon in March, so I had to learn how to keep my cardio kickin’ through the frosty winter. I knew I couldn’t afford to slack off because I was on track to complete all the distances of triathlon there are, starting from a sprint distance, in one year.

n1544984318_213408_326429I did my first sprint on August 23rd 2008, and completed my full Ironman on August 30 2009, doing Olympic and Half-Ironman distances along the way in September and May respectively. The detail-oriented among you will notice that it was in fact one year and one week, but the “one year” thing sounds better and I’m reasonably certain that no one cares.  At least, no one takes sufficient notice of my Ironman finisher’s cap and shirt which I have not taken off since the race and constantly point to [NF note: hahahaha]

It’s also true that staying warm is mostly common sense, but I am, sadly, not a person to whom common sense has spoken in a loud voice through my life.  Just ask my dad.

Having said that, in order to do this you are going to need some proper clothes. After all, you are made largely of water, and water likes to freeze around 32 degrees Fahrenheit. That’s zero degrees for anyone who lives in a slightly less awesome country full of nerds who like numbers that make sense. Or 273 degrees Kelvin if you are a turbo nerd.

Start a little cold

My typical rule of thumb is to start my workout kinda chilly. If you step outside and you are toasty warm, when you get going you are going to be roasting. So you want to allow for your body to heat up during your workout.

Cyclists will want to be slightly chilly just like runners, but need to focus a bit more on the effects the wind will have due to their greater speed. Swimmers have the option of a full body wetsuit, but their best option in my opinion is an indoor pool.

Freddy got (cold) fingered

If you were a tree, your fingers would be your twigs. Far from the warmth of your sexy, toasty torso, by the time blood arrives at their outer reaches it’s had a lot of chances to radiate heat while traveling down your supple limbs.

Oh yeah, there’s a clothes for that.

My method for slightly chilly days in the 55-65 degree range is usually just to start my run in a fleece with my hands tucked into the sleeves.  This may not be an option for every jacket, but as a man who has lost over 100lbs I have a rain jacket and a fleece that are far too big for me so this is an option. Typically when it’s just a little bit chilly, once I get going I’m warm enough.

If it’s a little colder, I will put on a pair of gloves. Sometimes I get hot, but my jacket has pit vents which can be opened to vent heat.  A lot of times I’ll also push my sleeves up, imitating a look pioneered by Michael Jackson in the “Beat it” video.  This lets me vent heat with my forearms and also lets the ladies know that I have an eye for style.

Ace of Base

When it gets even colder, it’s time to start thinking about a base layer. Base layers come in a lot of shapes and sizes and there is a right answer for everyone, but I bought a Patagonia Capilene 3 layer. The important thing to remember is that you want a wicking base layer. Cotton long johns are going to get wet and be heavy, saggy, and cold. You need something that is designed to keep you warm even when it’s wet.

When I finished my February half marathon in my base layer, there was frozen sweat on it’s slightly pushed up sleeves but I was toasty warm. Thanks for wicking, base layer!

Another great option is wool, and some pretty cool wooly base gear is made by Smartwool. I bought my
Patagonia synthetic base layer because it was cheaper by a large margin than the Smartwool option at REI, but wool has the advantage of not getting stinky. Wool is also historically harder to clean. You can’t just toss a merino wool garment into the washer and dryer unless you want it to come out being the proper size for your house cat.

The Smartwool stuff, though, is reported to be resistant to this phenomenon, and as an owner of several pairs of Smartwool socks, I can attest that they are still human sized as well as quite awesome. I don’t have a Smartwool base layer, but I assume they wash just fine based on the company’s claims. I definitely want one.

There are also options from companies like Under Armour, but I am even less familiar with their products. I do know that they have a letter “u” in “Armour” which means “European fancypants” even though they are and always have been an American company. Hey, business is business!

During a cold-weather running event, people will shed clothes like crazy, often times leaving them on the street. I try to get a friend to come watch my race so that I can toss clothes to them if necessary, but usually I just start cold and warm up without having to drop anything. I am far too poor to be dropping expensive cold weather gear like that.

Try to catch me ridin’ chilly

I much prefer to be running than riding bikes in the winter cold, so last year I did a cyclist- and ironman-specific indoor spinning class at Athletic Training Services under the watchful eye of Tony Myers. It was a two-hour base building class from 5:00-7:00am and it tended to kick my ass. I’m lucky to have a local cyclist spin class like this to go to so I don’t have to do the spin classes they have at gyms.

At the ATS spin class we watch DVDs of previous Grand Tour cycling events and ride bikes with real cycling saddles and clipless pedals just like a real bike. I also got to meet and ride with people who had done multiple Ironman races as well as sub 3hr marathoners. I also got to get cycling advice and coaching from Tony. I’m not sure I’d have gotten as much from a big-box gym’s spin class.

This year, however, I’m planning to ride outside much more with my buddy Chris Kelly, who believes that
there is no such condition as too cold. I’m planning to invest in some heavier gloves and a balaclava, in addition to my usual cycling cap, gloves, and glasses.

Wrap it up

Well that about wraps it up. Make sure you are layered, start a little cold, and get out there and exercise regularly. When spring comes around you’ll be looking hotter and going faster than ever!

Jim

Do we have any winter runners out there?  Anybody sick of treadmills? Let’s hear it. Do you want to train like Drago in Rocky IV, or do you want to train like Rocky!?


Rocky IV Training Montage video

“DRAGOOOOOOOOOOOOOO!

Follow Jim over at Jim Hodgson.com, follow him on twitter at twitter.com/jimhodgson, and check out his business at HodgsonCo.com.

1st photo from JPCTalbot

Heart-Attacks, Half-Marathons, and Superheroes

Most of you have read my story about running a 5k this past weekend.  If you haven’t read it yet, I’ll give you my abridged version – running and I don’t get along.

However, I know that millions of people all over the world LOVE to run.  Some scientists even believe that we’re built for distance running.  I was recently introduced to Tony (through Evan the Muay Thai Guy).  Here’s a guy who discovered a passion for running after almost having a heart attack.  Since then, he’s dropped a ridiculous amount of weight, ran two half marathons, and is now gearing up to run a full marathon next year.

Oh, did I mention Tony is a real life superhero?

Fat_TXN2NF: Meet Tony everybody! Describe a typical day before you decided to change things up.  What did you weigh?

Tony: About a year ago, I tipped the scale at 215 pounds. I had high blood pressure, high cholesterol, and I took meds for adult on set diabetes. A typical day in the life of fat Tony (NF note – not THIS Fat Tony) consisted of over-eating and no physical activity.  I sit in a cube in front of the computer all day, so consumption of large quantities of food was my norm.  The only exercise I got in the office was my hourly walk to the vending machine.  After work, Jabba The Hutt would take over my body and I would lounge on the couch until past midnight.  With only junk food in my system and no exercise, I found myself clocking in only five hours of sleep every night.  By the time 6am would roll around, I would struggle to get out of bed. My daily routine proved to be a dangerous equation: gluttony + immobility = early expiration date.

NF: What put you over the edge and why did you decide to make the change?  How did it happen?

Tony: On April Fool’s Day I thought I was having a heart attack. No joke. I felt numbness on the left side of my body and a sharp pain in my chest.  My dog Chewbacca barked and ran around in circles as if she sensed she was soon going to be an orphan.  I got up from the couch, leashed up the dog and went for a walk.  The cool breeze made a world of difference. When I returned, Chewbacca snuggled up with me and gave me that don’t-ever-do-that-again stare in her eyes.  This was the turning point.  I knew I had to make some changes in my life. That short walk eventually turned into multi-mile urban hikes with the dog. I then started to jog, and before I knew it, I was running.  Seven months later, I dropped 50 pounds, reversed my type 2 diabetes, was taken off all meds, and am training for a marathon.

NF: Congrats Tony, that’s amazing.  Can you describe a typical day now?

Tony: A typical day for Skinny Tony now is pretty awesome: wake up, take the dog for a walk, do some core exercises, and go to work.  I rarely drive to work now because I can squeeze in 90 minutes of cardio by taking the bus. Lunch time is gym time. After work, it’s quality walk time with Chewbacca.  I also fit in about 20 miles of running throughout the week. It’s great to be able to sleep well, walk up stairs without losing my breath, and make it through the day without getting worn out.

NF: You just finished another half marathon.  Talk about your race experiences.

Tony: To date, I have run two 5ks, two 10ks, and two half-marathons.  My first 13.1 miler was the San Jose Rock & Roll Half Marathon on October 4th. I finished that race in 2:15:15, which far exceeded any expectation I ever had.  When I crossed the finish line, the endorphins kicked in and I was thrust into a euphoric high.  I hugged strangers and announced to everyone that I was the fat kid who always got picked last in PE.

110109 EDI was on that runner’s high for days, and I admit, I wore that medal around my neck when I took Chewbacca for her walk. My legs, knees, and thighs may have been completely banged up, but my heart kept yearning for more, so registered for the Eye-Q Two Cities Half Marathon. I am happy to announce that my success in San Jose was not a fluke! I completed my second half-marathon in 2:11:26, a new personal record. I proved to myself that I am getting better with every race and my confidence continues to soar.  I feel like a super hero when I run, and hence I have created the alter ego “Endorphin Dude.”  Seriously, six months ago I thought I was having a heart attack. Now, I am experiencing a cardiac infraction of the euphoric kind.

NF: Tony, what you’re telling me essentially is that you’re a bad ass: you’re a super hero and you run races.  What are your goals moving forward?

Tony: I am all about out reach.  I know what it’s like to be unhealthy and my goal is to tell my story in hopes of inspiring others to get off the couch and make changes in their lives. I have created a blog that chronicles my journey called “I Am Endorphin Dude, See Me Run.”  I am also in post-production with my film team on a documentary short about a bay area ultra runner who just completed The San Francisco One Day, a 24-hour race in Crissy Field.  Running has made a huge difference in my life, and now everything I do revolves around it.  2010 will be ambitious for me.  I plan to run a half-marathon every month leading up to the San Francisco Marathon in July.  I plan to finish the year with a “Rock Legend” medal around my neck, which I will earn after completing seven Rock & Roll events in one calendar year.  My long-term goal is to qualify for Boston.  I don’t know when, but it will happen one day. Six months ago, I never would have thought that I would ever be able to turn my life around, and look at me now.  Mark my words, I will run the Boston Marathon.

NF: Alright, that’s enough fitness. Let’s talk about the other half of the site: Are you a nerd?  Gamer?

Tony: Am I a nerd?  You decide.  I made a reference to Jabba The Hutt and my dog is named Chewbacca.  Am I a gamer?  Hmm, does fantasy football count?  I play the old school stuff: Super Pacman, Centipede and Space Invaders.

NF: I’ll take it.  When you name your dog a character from the Star Wars universe you definitely qualify.  If you could have any super power in the world, what would it be?

Tony: Invincibility.  Oh wait, I already have that.  I AM ENDORPHIN DUDE, SEE ME RUN!

There you have it folks.  Here is a man who completely changed his life in just six months.  Some of you might be saying that six months seems like a long time.  When you take it one day at a time, you’d be surprised how quickly you can turn things around.  That’s my favorite part about Tony’s story.  He woke up one day, went for a walk, and now he’s running gearing up for half-marathons on a monthly basis and kicking ass.  How’s THAT for inspiration.  To stay up to date on Tony’s adventures, follow his blog over at I Am Endorphin Dude, See Me Run.

NF readers, what kind of superhero do you have hiding inside?  What’s your plan to bring it out of you?

Tony, thanks for the interview, and thanks for inspiring others.  Superman would be proud.

-Steve

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If you haven’t already done so, download my free E-Book, “A Newbie’s Guide to Fitness,” and If you like what you see, please sign up for the RSS Feed of Nerd Fitness or get NF posts daily via email.

What I’ve Learned From Writing 200 Posts

Holy crap, I’ve published 200 articles.

I’ve started three or four blogs prior to Nerd Fitness and none of them lasted longer than two weeks.  I start to learn new music for the piano or guitar when I’m only half-finished with the previous song.  I start way more stuff than I finish.  Essentially, I’ve learned that I’m a great ideas guy, and a terrible follow-through guy.  So, what the heck has kept me excited about writing a fitness blog for the past 10 months?  I think I’ve figured it out:

  • I have a passion for it. I’m not a fitness expert, but rather a student of it.  The whole concept of getting stronger, living better, and ‘becoming a machine’ fascinates me.
  • I enjoy writing – Luckily, I enjoy writing.  I didn’t realize this until I actually started writing.
  • I’m filling a need – Everybody wants to be in better shape, but very few people actually know where to begin.  There is so much crap information out there and too many people who are just after your money.
  • I really like helping people – Another thing I didn’t realize until I started getting emails from readers asking for advice.  I like helping people and seeing them turn their lives around.

Through these ten months, I’ve watched Nerd Fitness grow from an audience of two (myself and my Mom) to hundreds of subscribers and hundreds of visitors daily.  Although it’s really exciting to see these numbers climb, there are far more important things that have come from running Nerd Fitness that really make me happy.

Making Friends

Nerd Fitness is really turning into a community, and that makes me proud.  People helping each other out, sharing information, asking questions, cracking jokes, engaging in healthy debate: it’s awesome.  Here are some of the people I’ve been able to “meet” thanks to Nerd Fitness:

Brett over at Art of Manliness – After emailing Brett letting him know that I was a huge fan of his site, Brett took the time to reach out to me and stay in touch.  He’s even linked to a few of my articles through the AoM blog, which has been incredible for increasing the size of Nerd Fitness.  Brett, I’m working on that guest post for you, I promise!  Thanks again, and congrats on running such a great site.

Josh Hanagarne at World’s Strongest Librarian – Josh is my hero.  Never in a million years did I think I’d ever meet a 6’8″, incredibly strong librarian with Tourettes, but thanks to Nerd Fitness I now feel like Josh is a good friend.  It all started when Josh put out the call to write guest posts for any site that wanted one.  I emailed Josh and said “I’d love for you to write one for my site, Nerd Fitness.”  Josh emailed me back 30 seconds later with the subject line, “Best Blog Name Ever.”  Thanks Josh!  I look forward to reading his posts every day, and you should too.  Josh taught me the importance of guest posts.  This site wouldn’t be where it is now had I not stumbled across Josh’s blog months ago.

Baker over at Man vs. Debt – A few weeks back, Baker posted on his uber-sucessful blog that he was looking to get in shape.  I sent him a simple email that said I’d like to help him out in any way.  Bake emailed me back immediately asking if there was anything he could do for me.  In two emails I already feel like Baker’s a close friend.  This is also due to the fact that he writes such a personal and captivating blog that you can’t help but feel like you already know him.  I try to channel my inner Baker when writing my posts, making sure I know how to NOT suck at blogging.  He’s also been the inspiration for my “How to NOT suck” post series, which have been some of my most popular and successful.  Thanks Baker.

Mike Rickett – Mike taught my personal trainer certification class last fall.  Since then, I’ve got a chance to hang out with him for a few hours at a time every time he comes back through Atlanta to teach another class.  I learn more in those few hours than I do reading any book.  Mike is the man, and a big reason why I’ve had such a good time with this whole fitness thing.  He gets it, and I’m glad I’ve got a chance to know him.  Thanks Mike, for being my Yoda.

Jason Varley – Last night, I had a chance to meet with Jason in person.  He runs a gym over in Decatur called CoreBody, and he goes about training clients the RIGHT way.  I was put in touch with Jason through a NF reader (thanks Porter), and I could tell within 10 minutes of meeting the guy that he was the real deal.  I pride myself on being correct with my 1st assumptions of people, and I got a great vibe from Jason.  If any of you live in the Atlanta/Decatur region and you’re looking for a personal trainer/gym, this is your man.  Years of experience, incredible amounts of knowledge, and a level-headed approach to fitness.

Although the guys listed above have really helped me turn Nerd Fitness into what it is today, there are quite a few other great people that I have met along the way too.

Tyler at 344Pounds – Tyler has lost 125 pounds since January and has blogged about his journey every step of the way.  Hey big guys, if you’re ever wondering what you can accomplish if you put your mind to it, look no further than this man.  Tyler, keep kicking ass.

Steve at 265andFalling – That’s right Steve, I’m calling you out.  Why?  Because you’ve lost 15 pounds in 6 weeks and you’re rolling.  You said yourself that you’ve been down to 245 in the past only to gain it all back, so I figure a shout-out and maybe some new readers might keep you motivated.  The fate of the world rests on your shoulders.  No pressure.

Chris McNeil at FitMenu (for being one of my first interviewees.  Thank you Chris!), Evan the Muay Thai Guy (for reading since the beginning), Jim Hodgson (for inspiring everybody, myself included), and Brandi and Adam at the Paleo Kitchen.

I have terrible organizational skills, so I’m sure I left out some very important people in these shout outs.  Please know it wasn’t intentional, but feel free to call me out on it!

People That Have Inspired Me

These are people that I don’t know yet, but have influenced me greatly through their writing.  Thanks guys, and hopefully we get to exchange emails some day.

Leo at Zen Habits – I like Leo, a lot.  Leo runs such a great, simplistic blog that has helped me declutter my own life.  I’m still struggling with working too many hours, but I will get there at some point.  Thanks Leo for running a great blog and helping so many people take the time to stop and smell the roses.  Life is too damn short to not do what you love, even if it’s just for a little bit each day.

Jason Ferruggia – Jason writes one HELL of a blog.  He tells it exactly how it is.  This post (some swears, just a heads up) he wrote the other day is one of the best articles I have read all year.  Read it.  Now. Although Jason is a Yankees fan, I’d still like to get to know him.  I think his approach to training is awesome, especially considering that he’s a Vegan.  You don’t see many Vegans that look like him.

Craig Ballantyne – Craig is an inspiration to anybody in the fitness world these days.  Although he has quite a few programs available for sale online, Craig gives away more free content than anybody out there.  Just youtube “Craig Ballantyne” and see for yourself.  Thanks Craig for giving away so much awesome content.

Chris Guillebeau – Chris is the reason I’ve taken my current approach to Nerd Fitness – write well, give away as much as you can, and the rest will work itself out.  Chris has created some phenomenal products to help people escape a 9-5 boring life, but he also writes great blogs on a weekly basis.  Chris, I’ll be picking up your “Frequent Flyer Master” e-book soon!

The Future of Nerd Fitness

So far, I’ve made approximately $0 for the 1000 hours I’ve pumped into this site.  I’m okay with this.  Eventually I hope to make a decent living through Nerd Fitness, but I had planned on spending years and years before anything serious started rolling in, so I’m right on schedule.

I plan on following Chris Guillebeau’s approach and creating products that will provide way more value than I actually charge for them.  I’ve realized in the majority of the emails that I’ve received that most people really just want to be told exactly what to do, so these products will be day-by-day guides on what to eat, exactly what exercises to do, and how to do them.    Personally, I hate “4 payments of 29.99” and “BUY NOW” and “GET RESULTS FAST,” so the stuff I put together won’t have any of that stuff.

I’ll continue writing great content (well, I hope it’s great) for free every Monday, Wednesday, and Friday.  Exciting times are coming for Nerd Fitness, so get ready!  I’ve met some great people through these first 200 posts.  I can’t wait to see who I meet with the next 200.

Thank You

Lastly, I want to say thanks to all of you readers.  It’s your emails that keep me staying up way too late at night writing posts.  It’s your comments that make me happy to get up early and reply.  Hearing your success stories motivate me to write better and find ways to help more people.  All I ask is that you pass this website along to your friends if you think it would help them in any way.

Let me know what I can do to keep you coming back.

-Steve

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If you haven’t already done so, download my free E-Book, “A Newbie’s Guide to Fitness,” and If you like what you see, please sign up for the RSS Feed of Nerd Fitness or get NF posts daily via email.

photo from: JonRawlinson

I Lost to A 10-Year Old Girl

This past weekend, for the first time in 10 years, I ran a race.

I like to think I’m in pretty good shape.  I mean, I do run a fitness website.  So why has it taken me an entire decade to run a race?  Lots of reasons, actually, but two reasons stand out above the rest.

  • I hate running! Seriously.  Not a fan.
  • I’m one of those people blessed/cursed with an overactive metabolism. I try to minimize cardio because it keeps me skinny.

So what the heck got me running this weekend?  Easy: peer pressure, a really good cause, and humility.  Read on.

How I Prepared for the 5K

Honestly, I didn’t, which is a pretty terrible way to prepare for anything.  I spent my past few weeks reading books, watching the Wire on DVD (just started season 3), and playing Modern Warfare.  I still did my normal weight training (3 days a week), but I didn’t do any specific training for this race with running.  I figured 3.2 miles was short enough that I could manage without killing myself.  Actually, I didn’t actually agree to running until about a week before, and you can’t exactly cram for a race like you can cram for a test (my specialty).  So, I woke up on race day having run 3 miles just once in preparation.

How the Race Went

Having never run a scheduled race before (other than cross-country my freshman year of high school), I woke up on race day and had no clue what I was doing: where I needed to go, what I needed to do, what I needed to bring, etc.  Luckily, I was running with a few friends who DID have a clue: my friend Joe (fellow Five Fingers shoe wearer and the strongest mofo I know), his wife Ali (big-time runner, med student, and one of the coolest people I know), and my other friend Kate (who is indirectly responsible for all the bandages on my hands now. Long story).

I woke up around 7:30, ate a bowl of Cheerios and an apple, and then carpooled down to Turner Field, home of the Atlanta Braves.  While getting weird looks for the gloves on our feet, Joe and I ran some warm-up sprints to get our heart racing and muscles warm.  We headed over to the starting line, about 5 or 6 rows deep, and had some conversations with the people around me about what happened to our shoes.

I then got butterflies in my stomach.  I had forgotten what it felt like to be in a real competition.

Bang! ..and…here…we…GO

The race began, but it didn’t happen like I had expected it to.  Due to the sheer volume of people in front of me, I couldn’t really run.  I had to jog/walk for the first two minutes of the race until the pack thinned out, and then it was another few minutes until Joe and I could really run without interruption.  Note to self: get much closer to the front of the pack for the next race.

Here are the highlights from the race that stick out:

  • Heavy breathing, followed by us passing only the 1-mile mark. Crap, I really am out of shape.
  • Getting passed by a dude running in Vibrams! More about him later.
  • Struggling through a lot of the downhill portions of the race. I haven’t perfected the art of running downhill “barefoot” without slamming my heels into the ground.
  • Surprise and happiness that my feet never really hurt. Woohoo!
  • Watching a kid who is probably 10 beat me by about 10 seconds.

In the end, I finished huffing and puffing with a time of 26:40-something.  Factoring in the few minutes for a slow start, I was actually pretty happy with my time.  Sure that 10 year-old kid beat me, but he was running pretty fast, and I’m out of shape.  I chalked that one up to his youthful exuberance.  Then, I talked to Ali (who had run a 10k earlier) after the race ended:

  • Ali: “I wish I had my camera out!”
  • Steve: “Yeah that would have been cool to get a picture of me crossing the finish line.”
  • Ali: “No not for that. I wanted to take a picture of the 10 year-old girl that finished like 3 minutes ahead of you.”
  • Steve: “Yeah, but at least I can drive myself home.”

Okay, so not only did I lose to a 10 year-old boy by a few seconds…I lost to a 10-year old girl by like 3 minutes.  Oh well, humility is good.  Plus, she probably had homework to do yesterday when I got to sit around and watch football.  I WIN, LITTLE GIRL!

The Other Barefoot Guy

Let me tell you about the other guy wearing Vibrams.  He came jogging up next to me with a HUGE grin on his face, but I didn’t notice until he was right next to me.  This is because he was literally floating down the road.  The best word I could use to describe his running style?

Effortless.

After the race ended, I went over to the dude and talked to him about his experiences running in Vibrams.  He said that two years ago he was running in some New Balance shoes, and he managed to blow out one of them while messing up his ankle.  He switched to Vibrams and never looked back.  Moving forward, I plan to do some more reading on the POSE method of running and find a way to run barefoot more efficiently.  Thanks Vibram dude, for showing me how a veteran barefoot runner takes care of business.

What I Liked About the Race

Although I don’t like running, I’m glad I ran.

  • It was for a good cause – I’ve been volunteering at the Atlanta Children’s Hospital for the past year, and this race raised money for the hospital.  If I’m going to run a race, might as well help some kids while I’m at it.
  • I got to try out the Vibrams – I bought these ninja-gorilla shoes.  I’ve been messing around with them in the gym and on the occasional jog, but I wanted to see how they’d hold up in an actual race.
  • My friend made me –   Everybody talks about how bad peer pressure is.  I think it depends on what they’re pressuring you to do.  If it’s something good like exercising, running a race, robbing a bank, etc., what’s the problem?
  • I wanted to know how out of shape i am – Prior to this race, I had only run 3 miles once in the past decade…and that was two weeks ago.  What better way to test my endurance than by running a race.
  • To say I did it – I guess it’s one more thing to check off a list – run a 5k. Done!
  • Competition – I haven’t competed in anything in a while, and I missed that great feeling of excited nervousness.

What I Hated About Running

I realized what I hate about running: the actual running.  I’m assuming being out of shape didn’t help, but my stomach started to bother me halfway through the race, I was exhausted the entire time, and I just felt like crap for most of it.  Of course, I felt absolutely amazing after the finish, which reminded me my favorite part about running: the end.

I came to the realization that I just don’t get the satisfaction out of running that others do, which is fine (and not really surprising).  Some people get in shape by running.  I am not one of those people.  I get more satisfaction out of lifting heavier and heavier weights.  That’s what makes me happy.  For millions of other people, it’s running.  I’m happy for those people.  Are you one of them?  Do you KNOW if you’re one of them?

How to Run a 5K

Okay, so if you’ve never run before, how the heck do you set out and run a 5K?  You might hate it, you might love it, but you won’t know until you do it.  I wouldn’t recommend following my training regiment of NOTHING.  The best plan I’ve found to prepare for a 5k for desk jockeys is the Couch to 5K Program. This is literally a day by day plan for couch potatoes on how to run a race.

Here are some other tips:

  • Take it slow. Don’t be an idiot like me, go through the plan and actually train for your race.  It doesn’t matter where you start.  It matters that you finish.
  • Sign up for a race, and pay for it ahead of time. If you pay weeks/months in advance, you’ll be more likely to actually kick yourself in the ass and go through with your training.
  • Do it with a friend. I had my friend Joe running alongside me the entire time.  Joe is in better shape than I am, so I spent the majority of the race trying to keep up with him.  Without Joe, I probably would have finished a few minutes slower because I wouldn’t have had somebody to push me past my limits.
  • Compete against yourself. Don’t worry about the people around you.  You will get passed by small children.  It’s humbling and embarrassing, but it will happen.  Or, you won’t even see the small children, because they finished 3 minutes ahead of you.  Just do the best you can. Then, for your next race, do better than you did last time.
  • Run with somebody who knows what they’re doing.  Race day is chaotic.  There are thousands of people running, and if you don’t know where to go it’s easy to get lost.  Go with somebody who has gone through the motions and can help you.

The Future

IMG_0054Does this mean I’ll never run a race again?  Absolutely not.

For whatever reason, I’m a glutton for punishment (which you’d know if you’ve read my Crossfit article).  So, if I decide to run another race, I’m going to do it for a great cause and raise money through Nerd Fitness.  As my friend Matt says on his blog DoGoodedness, humility is free.  If I have to run a 10K dressed as Optimus Prime to raise money for a new kindergarten, sign me up.

Do we have any runners out there? Any tips for first-time 5Kers?  Any suggestions on costume suggestions?  I’m thinking more and more ridiculous based on how much money gets raised.

-Steve

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photo from: KalerBlind

Steve Tries Rock Climbing

Screen shot 2009-11-12 at 11.54.36 PM(Published November 2009)

I went rock climbing at Atlanta Rocks!, and figured today would be a great day to write about it.

Many of you guys are also readers of the Art of Manliness; what’s more epic that scaling a cliff side using nothing but your own two hands?  It’s an elite test of strength, a GREAT way to build your back, biceps, and forearms, and it works your core like crazy.

Moral of the story: seasoned climbers are absolutely ripped.

Secondly, and this is something I never realized until I actually tried climbing: it’s like puzzle solving! You need to plan your route ahead of time, think of every possible scenario, and then stick to plan A or move onto plan B when necessary.

Oh, and you have to make these decisions while hanging by your fingertips.  Doesn’t get much more Nerd Fitness than that!

My Climbing Experience

This past Friday, I went to Atlanta Rocks!, an indoor climbing gym here in Atlanta, with my friends Jordan and Chris. 

These two idiots (and I mean that in the nicest way possible) have been climbing for a few months and invited me to join them for an afternoon of awesomeness.  I had only been climbing once before on a company outing, but I hoped my general overall level of fitness and constant desire to not suck would get me through the adventure without looking like a complete ass:


Steve Tries Rock Climbing

All in all, it was a great experience. I initially spent my first 30 minutes trying to climb completely with my entire upper body and attack each route with brute force.  Climb FAIL.  After Jordan and Chris taught me to climb using my legs and my brain, I kept my body close to the wall, moving my lower body before reaching with my arms.  This allowed me to conserve energy, actually plan out my routes, and get my ass up the wall far more successfully.

For me, the most appealing aspect of climbing was the rating system. Each route has a particular rating based on how difficult it is.  Atlanta Rocks! has approximately 50 top-rope stations, averaging three climbing routes per rope with difficulty levels ranging from beginner (5.4) through advanced (5.13).  I spent most of my afternoon on 5.7 routes (and one 5.8 I think) and I left the gym both exhausted and excited.  The next day my arms, back, and forearms were extremely sore.  Some of those two-finger holds were brutal, but I was JUST close enough to know that I could pull them off with enough practice.  Damn you, ambition.

Although it’s a pipe dream, I’m still holding onto hope that one day I could make it onto Ninja Warrior (the greatest TV show you’re not watching), a competition that requires incredible hand, arm, and back strength and endurance.  I can’t think of a better way to work these muscles than to constantly climb higher and more difficult routes.

In the meantime, I might look into picking up a hanging board to get ready for Ninja Warrior’s Cliffhanger…just in case I ever make it on.

Why YOU Should Give It a Shot

Screen shot 2009-11-13 at 12.10.08 AM

Successfully completing a climb is one of the most satisfying feelings in the world, especially after failing numerous times.  Jordan and Chris told me about routes that they failed on for weeks before finally making it all the way up.  How great do you think they felt when they hit the top and could move onto the next challenge?

What if you’re a big guy/girl? Give it a shot! These climbing gyms are designed for people of all sizes and levels of fitness. Don’t underestimate yourself: even if you can’t do a single pull up, this is a great way to build up your back and arm strength until you CAN do one.  You’ll be amazed at what you can accomplish when the finish line is just a few feet above you.

How to Get Started

Want to give it a shot?  For starters, search for an indoor climbing gym in your area, and give them a call to get more info.  You’ll have to go through a belay-instruction class if you’re interested in learning how to tie proper knots and belay (be the guy at the other end of the rope, pulling and supporting the climber).  If you’re completely new to climbing, I’d recommend grabbing a buddy and taking a training class together.  That way, you have somebody to belay for you and vice versa.

Overall, I found the prices to be very reasonable. My afternoon for a few hours of climbing cost me $15 for the gym time, $4 for a pair of shoes, and $3 for a harness.  Much cheaper than a night of drinking at a bar, and you wake up feeling WAY better the next day.  Plus, you’ll probably meet cuter girls at the climbing gym who already share your interests – just my opinion.

Incredible Climbing Video

Okay, so after watching my stupid video of climbing indoors, here’s a video of Chris Sharma – this guy will rock your face off:


Chris Sharma Climbing Video

What Else Should Steve Do?

During the winter months, it’s difficult to stay motivated due to the terrible weather, so I want to try some different ways to get my heart racing.  I’ve gone rock climbing, I’ve tried Crossfit, tomorrow I’m running a 5k (in my Vibram Five Fingers!).

What else do you want me to try out? I don’t care what it is, just try to find stuff that’s cheaper than 20 bucks.  Oh, and it can’t kill me either.  I’ll pick each activity, film my experiences while I’m there, and then write about it.

Get creative!

-Steve

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picture from Ground.Zero, Les Sales

Does Late-Night Eating Cause Weight Gain?

Screen shot 2009-11-11 at 12.10.50 AMWhen it comes to fitness and health myths: which ones are true, and which ones are full of ****?

As you all know, this whole diet/fitness process is a constantly-evolving learning process for everybody, myself included.  I’m always trying to find ways to get smarter, learn more, save time, and get better results faster.

Enter today’s topic.  Last week, I received an email from long time Nerd Fitness reader Jerry, who wanted me to look into the whole “late night eating myth” and find out the impact of eating late at night.  As Jerry pointed out, “Steve, you’ve said it yourself – try to limit carbs late in the afternoon, and eat a bigger breakfast, but have you ever found scientific proof to support this?”  You know what Jerry?  I haven’t!  Thank you for calling me out and making me earn my money…well I don’t exactly make any money yet, so thank you for making me earn your attention.

The Late Night Eating Myth

As the story goes, you should cut back on eating (carbs especially) after a certain time in the day in order to lose weight.  Because you’re active during the day and less active at night, you’re more likely to burn off those calories during the day and less likely to burn them off at night.  If they don’t get burned off, then they turn to fat.

I’ve heard this from everybody, from fitness industry experts to actors like Daniel Craig (who wouldn’t eat carbs in the afternoons and evenings to prepare for his role as James Bond), and it seems to work for them.   I’ve seen the articles and heard the stories and passed this information onto others.  However, as Jerry stated before, I made the mistake of not digging in to find the truth before endorsing the message.  I put on my research hat (which strangely resembles a Red Sox hat) and went to work; here is what I’ve found.  Not surprisingly, I found articles that both supported and disproved the myth, which I discuss below.

Late Night Eating DOESN’T Cause Weight Gain

The first study that was brought to my attention came from the University of Oregon:

“We’ve all been told at one point in our lives that we should avoid eating meals late at night as it will lead to weight gain. However, our research in rhesus monkeys, which are considered an excellent model for studying primate (man and monkey) obesity issues, showed that eating at night is no more likely to promote weight gain than eating during the day.

491412087_bf19adbe8fAccording to the study, after providing the monkeys with a special diet, scientists observed them for a year and this was their results:

It was really interesting to see that the monkeys who ate most of their food at night were no more likely to gain weight than monkeys who rarely ate at night,” said Elinor Sullivan, an OHSU graduate student conducting research along with Cameron at the Oregon National Primate Research Center. “This suggests that calories cause weight gain no matter when you eat them.

Not so fast ELINOR, if that is in fact your real name.  There are quite a few things about this study that didn’t leave me 100% convinced.  First of all, monkeys might be similar to people genetically, but the fact remains that they’re monkeys, not people.  Secondly, there were some other red flags:

To conduct this research, scientists studied 16 female rhesus monkeys that were placed on a high-fat diet similar in composition to the diet normally consumed by humans in the United States and other Western countries. During the study, all of the monkeys had their ovaries removed – this simulates a menopause-like state in female monkeys similar to human female menopause. In lower animals both high fat diet and decreased ovarian function lead to weight gain.

My first concern is the diet: correct me if I’m wrong, but I’m pretty confident that most people in the US are eating more high-carb diets then high-fat diets.  I’d guess most overweight people are probably both high fat and high-carbs, but I’d like to see an exact breakdown of what they ate.  Secondly, I understand this is a study on weight gain, but I don’t know what kind of variables get introduced when the ovaries of a monkey are removed.  Frankly, I don’t want to know.

This study essentially proved that “late night eating doesn’t cause extra weight gain,” but it was conducted on post-menopausal monkeys.  One of my life lessons has always been “don’t trust post-menopausal monkeys.”  Not what happened after last time.

Late Night Eating DOES Cause Weight Gain

Searching for “late night eating” does cause weight gain studies, I stumbled across this article over on FLEX from May of 2006.  According to them:

For bodybuilders who want to lose body fat, FLEX has consistently recommended avoiding carbs at night–if you’re able to replenish your muscle and liver glycogen throughout the day, then the excess you consume in the evenings will more likely be converted to fat.

A study performed by Swiss researchers also concluded that carbs should be avoided in the evening. Subjects who ate a carb-rich meal (spaghetti and carrots) two to three hours before bedtime had both higher body temperatures and heart rates than subjects who instead ate a big carb meal in the morning. These physiological factors could [my emphasis] interfere with sleep, ultimately having a negative impact on fat loss and muscle growth.

First of all, this comes from a magazine called “Flex” (COME ON). I rarely trust any bodybuilding magazine, as most of them are run by supplement companies.  The glycogen part makes sense to from a bodybuilding perspective (email me if you want to know why), but I’d guess few of you want to be bodybuilders.  Now, I tried to track down the Swiss study referenced (but not cited) and I couldn’t find it, which would lead me to throw it out completely.  However, let’s say for the sake of the article that the study is true.  Before I could use take this study as fact, I’d need to more information than just if they ate a big dinner vs. a big breakfast.  Did they eat more often during the day as well? Were these people who were trying to lose weight, or just random people off the street?  So many questions!

I then found THIS article in the Wellness blog section of the New York Times: According to a study conducted by Northwestern University, “mice who ate when they normally would have been sleeping posted an average 48% increase in body weight. The mice who ate on a regular schedule had an average increase of 20%of body weight.”  Both groups of mice were fed a similar amount of food.  Pretty substantial, right?  So why don’t I buy this study?

To begin with, I think mice are an even worse research specimen than monkeys when trying to compare to human physiology.  Next, I’d guess the mice with the mixed-up sleep schedules probably dealt with non-optimal sleep conditions.  As many of you know, not getting enough sleep can lead to stress which lead to weight gain.  Lastly, all they say is “high fat diet.”  What percentage of fat constitute a high fat diet?  What kind of fat?  What else was in there?  Were these normal lab mice, or amazing mice like Mickey?  I need to know these things.

So Which Is It?

Honestly, I’m not thrilled with ANY of the studies listed above. There are far too many variables, too many monkeys, and too many mice for me to take any of them seriously.  Luckily, I found a few articles that made sense to me and passed the skeptic test.  My favorite article on the topic came from Australia (woooo down under).  This is from a study done by Dr. Kangaroo (just kidding).  Rather than quote it, I’ll give you the gist:  essentially, the timing of your meal doesn’t matter; it all comes down to calories in, and calories out.

To further solidify this position, I’d like to reference another article (that uses ACTUAL HUMAN RESEARCH – w00t).  According to the study here, the diet diaries of 800 people were tracked over a set period of time:

Their food and calorific intake was assessed for each of five, four-hour periods stretching from 6 am to 2 am the following day. The results of this study showed that those who had consumed the bulk of their food near the end of the day ate, on average, significantly more calories than individuals who ate more substantial amounts of food early on.

Notice it doesn’t say “those who ate more later in the day gained weight.”  It says that those who ate more later in the day tended to eat significantly more calories  than those who ate more earlier in the day.  There’s no mention of a physiological difference in people’s metabolism.  Moral of the story?  Calories in, calories out.

This makes sense to me. It’s what we consume over the entire length of the day that determines if we gain weight or lose weight.  It’s not the times of the meals, but the total quantities of the stuff in all of the meals.  There are so many variables when it comes to how humans work – until more studies are done with ACTUAL people who ate the same amount as other people, but at different times of the day, I can’t say with a clear conscience that your metabolism processes food differently in the afternoon or evening compared to how food is processed in the mornings.

Why It Works for So Many People

I believe the reason “no carbs after 4PM/5PM/8PM etc.” works for so many people is because carbs are generally loaded with calories.  A giant bag of animal crackers is like 1500 calories, and a giant bag of lettuce is like 100 calories.  If you have eaten close to your calorie consumption goal for the day during the daylight hours, munching down on a carbohydrate-loaded dinner will certainly tip the equation towards “Calories Consumed” and you will gain weight.

As stated above, people who wait until the very end of the day to eat their main meal are generally so hungry by then that they overeat, consuming too many calories.  Others that eat huge breakfasts and healthy-sized meals throughout the day are less likely to be starving when dinner rolls around so overeating is less likely.  Until proven otherwise, I believe your metabolism processes all food at a constant rate – it’s what you eat between waking up and going to sleep.  It turns out I was giving out correct advice, but I was right for the wrong reasons.  Now I know, and knowing is half the battle.

My Advice

Moving forward, I recommend that you find an eating schedule that works for you. I have a friend whose wife cooks him amazing dinners every night, but he’s worried the carb content will make him gain weight.  I told him that if he wants to eat a big dinner with the family (and not have to sleep on the couch), he should concentrate on eating low-calorie, high-energy meals (loaded with lean meats, vegetables, and fruits) for breakfast and lunch.

If you want to lose weight, you need to keep track of what you’re putting in your body. Eating late at night isn’t the cause of your weight gain because of anything physiological; it’s because when you eat late at night you’re probably overeating.  If you’re worried about weight gain and you want to eat a big dinner, you need to be more thoughtful of what you eat the rest of the day.  Find something that works for you.  Honestly, just use common sense!  Be mindful of what you shovel down your throat.

Don’t want to count calories? Cut out the processed carbs (breads, rice, wheat, cookies, crackers, etc.), stick with vegetables and fruits and lean meats, and you’ll be hard-pressed to overeat.  When it comes to food, veggies are the best: high in energy, low in calorie content.  That’s efficiency in it’s most natural form.

Don’t want to change what you eat or count calories or stop eating late at night? You’re on the wrong site, go play some more Call of Duty: Modern Warfare 2 (WHICH IS AWESOME), and then come back when you’re ready.

Your Thoughts?

What do you guys think?  Have you tried the no-carb at night thing?  Do you have to eat late-night meals due to work?  Are there factors I’m leaving out, or articles I’m not referencing that I should?

-Steve

Moving forward, I already have two future myths that I plan on discussing:

  • Does more meals spread throughout the day help with weight loss? (I bet you can see how this one will turn out based on today’s myth)
  • How much protein do you really need every day to build muscle?

Let me know if there are other myths you want me to look into.  I’ll do my best to prove or disprove them.

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picture from Yasin Hassan, Chi Liu

How to NOT Suck At Losing Weight

So you want to lose weight.

You’ve finally hit that point where you’re ready to mix things up: you stepped on the scale and it was too damn high, you had to buy a bigger pair of pants, or you reached the top of the steps and you were exhausted.

Whatever your reasons are for reading this, I’m glad to have ya – you need to start somewhere, right?

Might as well make today the day.

When it comes to weight loss, I’ve heard every kind of story from people who have tried and eventually quit.

The moral of each story is this: they sucked at losing weight – there was a fundamental flaw in their plan that doomed them from the start.  I want to make sure that doesn’t happen to you so you’re not wasting your time.

Before we start, please know that everything listed below is my personal opinion, based on my own research and my experiences with helping people lose weight.  Take what works for you and ignore the rest of it.

Change your Mind

If I were a gambling man (which I DEFINITELY am), I’d wager that you’ve tried to lose weight before.

Whether it was a specific diet, or a new fad, a weight loss challenge at work, or a diet pill that you saw on TV, you probably lost a few pounds and after two weeks you went on vacation, got sick, or found last year’s Halloween stash of Peanut M&M’s and gave up.

What we need to figure out is why were you unsuccessful in the past, and what went wrong:

  • How much did you REALLY want to lose that weight?
  • Were you willing to cut back on drinking?
  • Did you really give up fast food?
  • Did you get lazy and start ordering pizza all the time?
  • Did you half-ass it?
  • Did you get sick and give up after you got healthy?
  • Did you have one bad day and then not keep going?

It all starts with your mental attitude. I know that sounds lame, but it’s the truth.

If you’re not committed to this whole weight loss thing for the right reasons with the right attitude, it ain’t gonna work.

Some famous guy once said “those who forget history are doomed to repeat it.” Figure out what will make this time different, and recognize the old habits when they start to creep in –  if you can stay away from these triggers, you’ll have a better chance of survival.

In the Nerd Fitness Academy, our flagship course that has helped 40,000 people lose weight and get in shape, we call this your BIG WHY – it’s the reason you’re going to do this. You’ll need to remember it when things get tough!

Your Diet is 80% of the Battle

You can’t outrun your fork, so just going to the gym isn’t going to solve your problems.

Sure, exercise is a big part of being healthy, but it’s your diet that really takes that cake (which is better than you taking the cake.  The cake is a lie!).

I’m going to guess you probably didn’t want to spend five hours a day in the gym anyway, so this should come as good news.

I’ve said this before, I’ll say it again: if you exercise 10 hours a week (which is a considerable amount of exercise if you’re used to sitting on your butt), you still have 158 hours to screw things up.

If you want to lose weight, you absolutely need to make changes to your diet. There’s no way around it. Just twenty to thirty minutes a day of physical activity to get your heart race pumping is enough to keep you healthy (along with a good diet).  Find something you enjoy doing, and do it all the time.

Here’s how to get started with eating healthier.

Don’t Diet!

Going on a diet sucks. It’s extremely restrictive, it forces you to deprive yourself of anything tasty, and once you’re done with it you balloon right back up to where you started.  Why waste your time?  A diet will not change your life; it’s a change in your lifestyle that will change your life.

Today, you’re going to skip Taco Bell after work – not because you’re on a diet, but because the new you just doesn’t eat there.  (I don’t care that they have new special black taco shells either; it’s just food coloring).

Now, it’s up to you to determine how different this new you really is.  The more you try to change all at once, the higher chance you’ll have at giving up. You need to find a good balance of changes, slowly incorporating new things into your routine.  This brings me to my next point:

Make Small Changes, Relish Small Victories

If you try to change everything at once, you’re going to get overwhelmed.  If you generally make ten trips a week to McDonald’s and drink five cases of Mountain Dew, switching to all vegetables and water will probably drive you bonkers.

Instead, pick one thing a week and change it. Switch from white bread to wheat bread, white rice to brown rice, regular soda to diet soda, diet soda to water, give up one extra meal a week from the BK Lounge, stop going to the vending machine at your office, etc.  Analyze your diet, find one thing a week to change, and eventually you’ll get to the point where you don’t even miss it anymore.

Remember: it’s a marathon, not a sprint. I guarantee that first time one of your co-workers asks, “hey, did you lose weight?” it’s going to feel amazing.  Build on that victory and keep the momentum going. A body in motion tends to stay in motion (thanks Mr. Wizard!) – once you get the ball rolling, keep it rolling.  If this week’s weigh-in isn’t as low as you had hoped, don’t let it slow you down.  Think big picture and keep doing what you’re doing.

Use Your Brain

3500 calories = 1 lb. of body fat.

If you consume 500 less calories per day (or burn 5oo extra calories per day with exercise), you will lose a pound per week.  So what’s easier: saying no to a big gulp of Mountain Dew, or running 5 miles?  Doing the Dew is 500 calories.  Running five miles burns 500 calories.  Why not skip the soda and skip the five miles?  You stay even.  If you skip the soda AND run the five miles, you’ll lose a pound.  It’s really a numbers game.

You overachieving readers are already wondering: “If 500 calories less per day will make me lose one pound, then 1000 calories will make me lose two pounds, and 1500 will help me lose three pounds…”  This is true, sorta.  You really shouldn’t aim to lose more than 1% of your body weight per week.  If you weight 200 pounds and you want to weigh 150, aim two pound loss per week.  Don’t get too greedy, or things might backfire.

1-2 pounds a week is a safe, obtainable, sustainable goal. Don’t get too crazy, or your plan will backfire.

How to Lose Weight

Okay, so now you understand how it works.  You did your reading, and you want to know what to eat to lose weight.

You really have two options:

  • Keep eating what you’re eating now, but eat less of it.
  • Change what you’re eating.

If you want to keep eating what you’re eating now: you’ll need to count calories and eat less of it, consistently.

Here’s what you do: sign up for a free account at Gyminee.com and spend a few days keeping track of EVERYTHING you eat and drink.

A half a can of Coke counts,  a handful of your kid’s Goldfish count.  The two light beers after work definitely count.  I guarantee you eat more calories than you think.  After a few days, you can start pinpointing places where you can cut stuff out or reduce your portions.  At this point, it’s up to you to stick with it.

If you don’t want to keep track of what you’re eating: You’re going to need to make some changes to your diet. First and foremost, dump the soda, and cut out sugar.

Eat Real Food

Stop loading your system with junk food.  Eat real foods like fresh fruits, vegetables, nuts, and lean meats.

GET RID of simple carbs and starches, which can be found in: cookies, soda, crackers, rice, pasta, bread, candy, cereals, bagels, french fries, juice drinks, Gatorade, sweet Tea, and so on.

No matter the calorie and “fat content” of these things, it’s the carbs and sugar content that jack up your system and make you fat.

SUGAR IS THE WORST!

Screen shot 2009-11-09 at 8.18.10 AM

Although I’m actually trying to bulk up, switching to a more natural Paleo Diet (which I explain here) has caused me to lose close to 10 pounds of fat and maintaining my muscle mass.

Give up the low-fat meals from the freezer section (they’re made in a lab with chemicals and loaded with sugar), and eat all the vegetables and lean meats and fruits you want. If you switch to all fruits, veggies, and lean meats, you WILL lose weight.

I explain my take on the Paleo Diet, but it makes a lot of sense, and it works.  As I said at the beginning, this is the lifestyle that works for me and has worked for many of my readers.

Consider skipping breakfast!

I haven’t eaten breakfast in a few years and found it to be one of the healthiest things I’ve done for myself.

Deep dive into my article on Intermittent Fasting and learn about why breakfast might NOT be the most important meal of the day.

Don’t Use Supplements

Every single day, there’s a new ad for a weight loss supplement that promises incredible results in a short amount of time without having to do any diet or exercise change.

When something seems too good to be true, it’s because it is.

These weight loss supplements don’t work and they can cause some serious damage to your insides.

Better safe than sorry.

Losing weight should be important to you, but not at the expensive your overall health.  My advice: keep your money, spend it on a session with a dietitian or personal trainer, and thank me later.

Don’t Be So Hard on Yourself

It’s okay to slip up.  So you drank a case of Bud Light and watched 10 hours of football on Saturday while eating an entire box of Girl Scout cookies.

Who gives a ****!

You can’t do too much damage to yourself in a weekend (unless you decide to start snorting Drain-O or something), so take it easy with your food consumption for the few days after that and get back on the train.  One or two days isn’t terrible; it’s when you let that one day snowball into a few days/a week/a month that things quickly go to hell.

Never give up, never surrender!  Buzz Lightyear would be proud.

Make Yourself Accountable

Tell everybody you know that you’re losing weight.  It’s one thing to let yourself down when you skip a workout and pig out every other day, it’s another when you have to tell everybody around you that you’re slacking.

Like my friend Saint, who put his money where his mouth is, and bet his friends he could lose enough weight before his wedding. And he got freaking ripped.

What is Your Change for This Week?

I’m sure there are a few things I left out, which need to be in here to keep people from sucking.

What did I forget? Leave in the comments and I’ll edit them into the article for future readers.

What’s the one change you’re going to make this week?

-Steve

PS: If you’re looking to get rid of all the questions and confusion, get started, and have the confidence to train and eat right, check out The Nerd Fitness Academy, home to 40,000 students who are actively working to get healthier and happier.

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Picture from:  Joits, Augapfel

Bodyweight Rows – What They Are, and Why You Should Do Them

When I go to the gym, I try to keep things as simple and efficient as possible.

I’m a huge supporter of pull ups and chin ups, as those are the exercises that are a great test somebody’s fitness level.

There’s just something inherently badass about being able to lift up your entire body, which is why competitions like Ninja Warrior require ridiculous back and bicep strength.

I know many people reading this article could be just getting started with fitness training, and doing a pull up seems like an absolute impossibility.

That’s okay, I’d guess that 80% of this country probably can’t do one either, so don’t beat yourself up too much.  Just because you can’t do a pull up now doesn’t mean you shouldn’t work out your back.

We HAVE written a resource on how to get your first pull-up here, but let’s start with the steps before that!

I have just the exercise for you instead: the bodyweight row! It’s a great exercise you can work towards as you start to delve deeper into the wonderful world of strength training!

 

Is Barefoot Running Really Better For You?

Screen shot 2009-11-04 at 12.24.17 AM

What if I told you running barefoot was a safer than wearing the latest $200 state-of-the-art, clinically-designed running shoe…is that something you might be interested in?

Sounds ridiculous, right? You’d might even call me crazy, which would then make you crazy by default because you’re yelling at your computer…either way I win.

Now, what if I told you Ethiopian Abebe Bikila ran a world-record 2:15:17 marathon at the 1960 Olympics in Rome…barefoot. Starting to at least see there may be some truth to this madness?  I want to discuss my the pros and cons of ditching your shoes, my experiences with running barefoot, and then teach you HOW to run barefoot if you’re will to give it a shot.

How I ended up barefoot…kinda

I few months ago, I went to the local Nike Store and picked up a pair of expensive running shoes designed to provide the “most support and padding.” As I was walking to the checkout counter, I walked past a pair of Nike Free shoes. They looked interesting, so I asked about them; the lady behind the counter responded: “oh, those are shoes meant to mimic barefoot running, which means you have practically no padding under your feet.  They’re pretty uncomfortable.”  I shrugged my shoulders, then bought my new kicks.

Fast-forward a month: my buddy Saint up in Massachusetts, the one who lost 33 pounds in 12 weeks, tells me about these funky feet-glove things called Vibram Five-Finger shoes (pictured below).  A few quick searches on the internet leads me to stories and stories and stories about how amazing they are.  In fact, Tim Ferriss, life hacker extraordinaire, wrote quite the article on these shoes, explaining they cured his chronic back pain in a matter of weeks.  They looked ridiculous, and they sounded too good to be true – I went out and picked up a pair the next day.

It’s now been two months, and my $100 running shoes are collecting dust in the closet. I wear my Vibrams to the gym every day and on an occasional jog (which I actually ENJOY now).  The first time I went running “barefoot,” my entire running style had somehow changed immediately.  I no longer took long strides and landed on my heels; instead, I took short powerful strides and landed as softly as possible on the balls of my feet.  This wasn’t done intentionally, it’s just kind of how my body adapted to running barefoot.  Considering my form changed instantly, everything suddenly clicked: this is how we are naturally designed to run!

My excitement at this ‘discovery’ was quickly overshadowed by the pain in my calves.  Despite only running for 10 minutes, it was apparently enough to keep my calves sore for many days afterward.  Why?  Thanks to modern running shoes, our feet, Achilles tendons, and calves have essentially atrophied from non-use. Remember the scene in the Matrix where Neo wakes up for the first time in the “real world” and asks Morpheus, “Why do my eyes hurt?” Do you remember Morpheus’s response?

“Because you’ve never used them before.”

Whoa.

Vibram-Five-Fingers

Barefoot Goes Mainstream

Now, the barefoot running concept has been around for quite a while (thousands and thousands of years to be exact), but thanks to books like Born to Run (which I reviewed here), recent articles in the New York Times, and products like FiveFingers shoes, the concept of barefoot running is coming out of the shadows and back into the spotlight.

According to Chris McDougal, author of Born To Run, injury rates among runners has remained virtually unchanged despite thirty years of technological advancements and hundreds of clinical studies and “improvements.”  Why is it that we can put man on the moon, clone sheep, and create the internet (thanks Al Gore!) but we can’t cut down on running injuries? Why is it that Nike has spent hundreds of millions of dollars developing the world’s most comfortable running shoes, and then suddenly decides to develop a shoe at the other end of the spectrum (the Nike Free) with virtually no padding?  My guess is that they might have discovered that their shoes are possibly doing more harm than good.  Can that be proven though?  That’s what I wanted to know.

Studies on Barefoot Running

Before I went out and purchased my crazy ninja-gorilla shoes, I made sure to do the proper research and make sure they’re the real deal.  I found testimonial after testimonial of people whose chronic injuries disappeared and running times improved since switching to barefoot.  However, I wanted to track down some actual statistics and scientific studies to support all of these stories.

According to This Australian study:

  • Running in shoes appears to increase the risk of ankle sprains, either by decreasing awareness of foot position or by increasing the twisting torque on the ankle during a stumble.
  • Running in shoes appears to increase the risk of plantar fasciitis and other chronic injuries of the lower limb by modifying the transfer of shock to muscles and supporting structures.

 

My take: Although I haven’t done extensive long-distance running barefoot myself, I’ve done enough to understand why these conclusions make sense.  Add my experiences with the thousands and thousands of people who have become injury-free since making the switch and I can’t help but believe these barefoot people are onto something.  The author of the study goes on to say that more studies must be completed as the studies that were completed in developing countries had too many variables to be considered 100% factual proof.  However, I will bet my life savings (currently $12.30; $6.30 if I decide to eat lunch today) that more controlled studies from the United States are right around the corner.

I still wanted more proof, so I stumbled across this great marathon article: Daniel Lieberman, a professor of biological anthropology at Harvard University (oooooooh, nerd alert):

When you walk, you land on your heel, but during running you land toward the middle of your foot on your plantar arch.  The arch acts as a spring, stretching and then recoiling, not only helping to cushion the impact of the collision with the ground, but also to help push the body into the air. Laboratory studies show that the plantar arch alone returns at least 17 percent of the energy of impact. Running shoes have largely replaced our arches, but they are neither as effective nor as durable. Barefoot runners can clearly do as well as shod runners, but it takes time to develop the strength in the foot to use our natural arch fully.

Lieberman then goes on to say that “people don’t run barefoot any more simply because they don’t have to,” he said. “The barefoot running movement is wonderful evidence of how good the human foot is for doing one of the most natural and fundamental of all human activities—endurance running.”

Alongside all the anecdotal evidence, these are two pretty strong cases in favor of ditching your shoes. However, there are certainly plenty of reasons why you SHOULDN’T run barefoot.  In the spirit of good discussion, I’m hoping this becomes the greatest debate since Frank the Tank defeated James Carville on the topic of the government’s role in supporting innovation in the field of biotechnology.  On with the negatives!

What’s Wrong With Barefoot Running?

For every person that shouts the benefits of running barefoot, there are 10 people ready to explain why it’s such a ridiculous concept.  If you take a look at the previously stated New York Times article, a majority of the comments at the end of the article come from people who have tried running sans shoes and love it, or they come from people who immediately discredit it despite having never tried it.  Some of those arguments are below:

Argument: Your feet are going to get destroyed – sure we might have adapted to run barefoot through thousands of years of evolution, but our feet haven’t adjusted to modern technology and surfaces like concrete and asphalt. Factor in loose rocks, garbage, dog sh*t, etc. and running barefoot is NOT smart.

Counterargument: Fair point.  However, if you start paying attention to where you are running you won’t have these problems.  If you are concerned with stepping on infectious stuff, try a pair of Vibram Five Finger shoes, which have a thick tough underskin to protect you from debris.  I have been running on asphalt, but I can see how running on concrete could cause problems.

Argument: It’s too damn cold to run barefoot.  My feet will get frosbite.

Counterargument: I completely agree, which makes me sad because I like running barefoot.  I think I’m going to get a pair of low heel running shoes for the winter because I don’t want my toes to freeze.

Argument: “If running barefoot is so great, why aren’t barefoot runners setting records?” The same NYT article cited a race in which none of the runners who mimicked a barefoot style (type of stride and foot-placement) won.  They concluded from this study that this style of running does not make you faster.

Counterargument: I think this article is ridiculous for using this as a source, as it’s not whether or not they win, but if they’re run faster relative to themselves.  Sure the people with the barefoot style might not have won, but they might have finished faster than if they had run with a more conventional style.  The winners of the race might have run even FASTER if they had been training barefoot style, or they could have been slower.  We don’t know.  Essentially, this ‘source’ is full of holes and variables and cannot be used to either credit or discredit barefoot running.

Argument: “What about flat footed people? Without special orthopedics your foot will get even more mangled.”

Counterargument: I need to find more studies to support this theory, but if we are to believe Tim Ferriss (and I do trust the man): “[going ‘barefoot’ in the Vibrams] has been nothing short of spectacular for me, despite my history of flat feet.  I’ve found that my arches, and foot as a whole, feels better with less support rather than more.”

I’m sure there are quite a few more reasons to keep your uber-comfortable Nikes, so please post your arguments in the comments.

Why I Support Barefoot Running

After reading countless studies, dozens and dozens of articles, and speaking with tons of people about their experiences with running barefoot, I decided to throw caution into the wind and take the plunge.  Since making the switch, I have become a full time convert.  Other than the articles stated above, here are my reasons:

  • It makes sense to me! We’ve survived as a species for untold millennia without the use of shoes.  It’s only in the past 30+ years that we have decide to move away from unpadded shoes, trying to fix what wasn’t broken.  I ran cross-country for a year in high school and dealt with shin splints on a weekly basis: I haven’t had one issue since switching to barefoot running other than sore calves, which is already getting better
  • It’s fun, and it gets me running. I hate running, but now that I have these Vibrams I actually enjoy it.  I’m even considering running a 5k or 10k in them to raise money for a charity.
  • It makes sense for training. I exercise in my Vibrams for the same reason I use free weights instead of exercise machines at the gym. When you use machines, your movement is limited in two directions, robbing you of the use of all of your stabilizer muscles to keep things steady. Running in sneakers is no different. There are 26 bones, 33 joints, and more than 100 muscles and tendons in the human foot. When you wear shoes, those muscles don’t get used. Running barefoot builds strength in your feet, ankles, and calves.
  • My only problem with Vibram Five-Finger shoes: I can’t get my damn workouts done, because I have to take out my headphones every three seconds to explain to somebody new why I’m wearing gorilla-feet.

How to Run Barefoot

Okay, so hopefully now you’re at least willing to give this crazy concept a shot. First things first: you aren’t just changing your shoes.  You are changing your running STYLE too, which will keep you from getting injured. Rather than try to explain it to you myself, I’ll borrow from the guys who know what they’re doing:

The barefoot running technique has been described as falling forward. It has also been described as gently kissing the ground with the balls of your feet. If you need one more concept to meditate on while running barefoot, imagine that a log is lying across the path in front of you; you don’t want to kick the front of the log with your toes. You want to step over the log with each step, keeping your knee bent and placing the ball of your foot immediately behind the log as your chest moves over the top of it.

Here’s a video from Chris McDougal, author of Born to Run. Watch the video and notice how different his running style probably is from yours:


Born to Run

Chris recently wrote a Men’s Health Article on how to run barefoot – “Imagine your kid is running into the street and you have to sprint after her in bare feet,” he says. That’s the visual: “You’d automatically lock into perfect form — you’d be up on your forefeet, with your back erect, head steady, arms high, elbows driving, and feet touching down quickly on the forefoot and kicking back toward your butt.” And then, to build the strength and balance to maintain that form over long distances, use the heel, hips, and hills principle.

  1. Wear the most neutral, low-heeled running shoe that feels comfortable.
  2. Keep your hips dead under your shoulders and dead above your feet.
  3. Use big hills to iron out the rest of the wrinkles. “You can’t run uphill powerfully with poor bio-mechanics,” Orton says. “Just doesn’t work. If you try landing on your heel with a straight leg, you’ll tip over backward.”

Some Precautions

Don’t forget Neo, you’re opening your eyes for the first time.  Here are some tips for ya:

  • Take it slow. Try 5-10 minutes a day of walking barefoot, work your way up to 10-15 minutes of jogging every 3 days, and eventually get back to your normal jogging routine. If you try to push it too hard too quickly, you can do some serious damage to your feet and calves which will keep you off the roads for quite a while.
  • Stretch! Make sure you stretch after each walk and run.  This will help eliminate the crazy soreness after the first few rounds.
  • Try Vibrams if you’re afraid of running completely barefoot.  I went with the black Vibram KSO’s, as they looked the most normal.
  • Take a look at these shoes if you’re running in bad weather. If you can’t run barefoot, you can still work on your barefoot running style.
  • Run on grass when possible, go with asphalt over concrete. Get started on grass if possible, as that will provide the most cushion when you’re just starting out.  However, running on tough surfaces will certainly make you adjust that running style quickly!
  • Have fun with it. I run “barefoot” because it gets me excited about running.  Whatever it takes to get you off your ass and out of the house, go with that: shoes or no shoes, I don’t care.

Yup, that was definitely the longest post I have ever written. If you’re still awake at this point, I’d love to hear your thoughts.  If you’ve tried running barefoot and loved it, tell the world.  If you’ve tried it and hated it, I want to know about it.  Think the studies above are full of crap?  Explain why!

What say you, NF Community?  Barefoot: yay or nay?

-Steve

Additional barefoot resources:

Picture from: Nicholas_T

Are Personal Trainers a Waste of Time?

A note from Steve: I wrote this post last night at 2AM waiting for some videos to upload for work, and then the entire post was lost thanks to me accidentally hitting “save” on wordpress when the internet crashed.  So, this post was re-written in a state of delirium this morning, so I apologize for the grammatical errors and sub-par quality.  I’ll go back through and fix tonight when I get a chance.  On with the post!

Every other morning, I go into my gym around 8AM. I walk past five or six trainers, each with their respective clients (generally overweight), either sitting at a machine or doing some crazy ass-cross training.  These clients are generally beet-red and sweating like crazy, which means their trainers are doing their job, right?  However, Despite meticulous planning, a carefully thought-out routine, and ‘peak fat-burning efficiency’ workout, the people that I see with trainers for a long period of time often stay fat.  In fact, I see a few people in this gym that haven’t changed since I started working out there back in December of 2007.  So what hell is going on?  Why aren’t these people turning their lives around?  I think there are a number of reasons, but a few stand out above others.  Let’s see why most trainers aren’t successful, why they’re necessary, and then my experiences with a trainer and AS a trainer.  Let’s start with the bad stuff:

You Can’t Outrun Your Fork

Think about it: let’s say you’re wealthy and insane and you spend 10 hours a week with a personal trainer (most people spend only 1 or 2).  That still leaves 158 hours a week for you to screw it all up.  If you have a really crappy diet, there probably aren’t enough hours in the day for you to burn off the excess calories.  Secondly, I’m gonna guess that there are always emergencies that come up: you get sick, your kid gets sick, you need to take your dog to the vet, you take your sick kid to the vet and your dog to the hospital accidentally, whatever it is.  Stuff comes up, life happens, and you miss a workout.  If you’re used to eating 5000 calories a day and burning off 2000 of them in the gym in marathon gym sessions, your weight loss train will get derailed really quickly.

A Trainer Shouldn’t Be Your First Step

Developing a workout routine is probably the 3rd thing you should address when you want to get in shape.  Your 2nd thing is your diet, and your first thing is your mental attitude.  I realize this sounds really cheesy, but it’s true.  If you show up to a gym with a crap attitude and crappy diet, that trainer is already wasting his time and your time.  Luckily for him, he’s making money on your wasted time.  What are you getting?  It’s like hiring an awesome builder to come in and build on top of a crappy foundation.  Sure the house might turn out okay, but most likely it’s gonna fall apart.  Suck.

Once you decide you’re going to turn your life around, you need to decide what’s important to you: that extra donut in the morning, or the satisfaction being able to fit into your old clothes.  Do you want to be able to play ultimate Frisbee for more than 5 minutes and not get winded, or is that Firehouse Sub really worth the 15 minutes of satisfaction?  By the way, sorry Firehouse Subs, you just happen to be the Kryptonite for my friend Jordan.  If you’re gonna turn your life around, you know that a change MUST be made in your diet first if you want to see long term results.

Most Trainers Aren’t Dietitians

If your diet accounts for 80-90% of your success, your trainer can only do so much for you in a one hour session every other day at the gym. Sure they can tell you how to eat right, strongly encourage you to eat right, but they’re probably not gonna help you with your grocery shopping and then force the right food down your throat.  When I moved to San Diego I was fortunate enough to get a trainer who told me exactly what to eat and how much of it to eat.  Of course, after that it was on me to actually stick with it.

Now, that’s if your trainer is nice enough to actually care about what you eat…which brings me to my next point.

Some Trainers Just Don’t Care

To borrow from Office Space, it’s not that they’re lazy, it’s that they just don’t care.  With the economy in the crapper, everybody is doing everything they can to make a buck these days.  In a chain gym, I’d guess that more than half the trainers there took the one-day certification, passed a test, and then started training clients with their limited knowledge.  Before I started this website, I took a basic personal trainer certification to add some legitimacy to a a new fitness website.  Of course, after getting that certification I continued to further my education by reading every book I could find, studying videos, watching other trainers in action, and subscribing to over a hundred fitness blogs that I read on a daily basis.  I’m not an expert (as I’m still relatively new to the field of health and fitness compared to the guys who have been at it forever), but I like to think that I know enough to help people and I just care more than others.

After getting my certification, I immediately started Nerd Fitness and dumped all my free time into running this site.  I could have started training clients and impacted a few lives (hopefully), but instead I had bigger plans, and wanted to create a place where I could influence others, who could then help and influence their friends, and eventually develop an army of super-strong nerds that could one day take over the world.  Up until this point, I’ve made exactly $0 with Nerd Fitness, and I could care less.  Every other day I get an email from somebody new that’s turning their life around, and that makes me happy.

Why Trainers are Important

Despite everything I’ve said above, I cannot stress the importance of what a great trainer can do for you, which is why I recommend that everybody go to a trainer at least once or twice when they start at a gym.  All of the best athletes and weight lifters in the world have trainers, I’d LOVE to have a trainer (if I could afford one), and starting out years ago I wish I had one.  This is why:

  • If you’re brand new to a gym, you’ve already decided to turn your life around, and you don’t know what you’re doing, a trainer is invaluable (that means really valuable right? if not, that’s what I was going for).  A trainer can assess your current level of fitness, hopefully give you some diet advice, and then teach you exactly how to do each exercise.  Deadlifts and squats without proper super vision suck, as you can’t tell if you’re doing them right and you could develop some bad habits.
  • A trainer makes you accountable. If you paid 50 bucks for a gym session with a great trainer, there is no way you’re skipping it because you’re tired.
  • A trainer can spot you, offer words of encouragement, and push you just outside of your comfort zone to get results.  I get 10-20% more out of a workout when somebody is yelling at me.  It’s just how it works.
  • A trainer can help you get through plateaus and mix up your routine for maximum effectiveness. When it comes to fitness, it’s much easier to follow somebody else’s plan (if you know it works) than it is to create your own.

Of course, all of this stuff above only applies to GOOD trainers, so make sure you shop around and find a good one.  Go to your gym and ask other members which trainers are the best.  If you see a fat guy with a trainer and he’s been using him for 3 years, maybe you should try somebody else.  Don’t just go with whoever they give you, because I guarantee most gyms put very little thought into who trains who.  It’s all about the benjamins, baby.

What About You?

Ever used a trainer?  Was it a waste of money, or did it change your life? Let me know, and let others know how you went about selecting your trainer and if it worked out for you. I’m sure there are plenty of us you all in the same boat!

Thanks for bearing with me today guys, have a great weekend.

-Steve

If you haven’t already done so, download my free E-Book, “A Newbie’s Guide to Fitness,” and If you like what you see, please sign up for the RSS Feed of Nerd Fitness or get NF posts daily via email.

Can Diet Coke Make You Fat?

Soda. Coke. Pop.

Whatever you call your carbonated beverage (it’s SODA, by the way! Ha!), you’re probably already aware of how terrible it is for you.

Other than rotting your teeth, sugary beverages like soda are a huge reason there are so many overweight people in this country.

It seems like not a day goes by before a story like this comes out:

ept_sports_nba_experts-686956474-1256580685The NBA’s Caron Butler (pictured, right) of the Washington Wizards was so addicted Mountain Dew that when he gave it up this summer, losing 11 lbs in the process, he went through actual withdrawals:

To try and give this up was crazy for me! I was going through withdrawals. I was in the bed sweating.

My wife would turn over in the bed and ask “Are you OK?” Honestly, those first two weeks without The Dew [were] the roughest two weeks of my life. I’m talking headaches, sweats and everything. Before that I drank at least six 12-ounce Mountain Dews a day.

I know if you Google “soda weight loss,” you’ll find 2 million hits on how terrible these beverages are for you…so I won’t get into it.

Instead, I wanted to take a look at the effect of DIET soda on weight loss.  I know there are conflicting reports on whether or not this stuff can actually make you fat. Hopefully you already know that what you drink is a small part of whether or not you’ll lose weight.

It also comes down to how you eat, which I believe can account for 80-90% of the reason you succeed, or the reason you stay overweight.

For that reason, we actually built a free resource that really digs into the psychology behind your weight loss – we created our 10-Level Nerd Fitness Diet strategy guide, which you can get for free when you sign up in the box below. Pick your starting level, follow the instructions, and level up when you’re ready!

I wanted to quickly dig into all of these things here.

I have done a more extensive article with significantly more research on diet soda, but this article today should get you started!

My Initial Thoughts Before Research

Diet soda has zero calories (generally) and zero actual sugar, which means it can’t directly make you gain weight, right?

A normal 20 oz. Coke, on the other hand, has 240 calories and 68 grams of sugar (holy ****), which definitely causes weight gain.

Now, if diet soda doesn’t have calories, it can’t contribute to the calorie equation (calories consumed vs. calories burned), which means diet soda alone can’t make you bigger.

However, is Diet Coke responsible for insulin spikes and increased appetite, which would indirectly cause weight gain? Everybody seems to think that “Diet Coke has aspartame and thus gives you cancer.”

Why is that such an expected reaction to Diet Coke, and is there any truth to it? 

So I put on my nerd researcher cap and wanted to see what I could track down.

Sources I Don’t Trust

If you look up “diet coke weight gain,” you’ll find all kinds of articles that say Diet Coke is the devil.

Note: I do not think the Lucifer the Prince of Darkness comes in liquid form in a can, but I haven’t proved that yet.

Anyways!

Unfortunately, many of the articles that tell you that Diet Coke will make you fat often cite no sources, are written by people who are trying to sell their own supplements, and use pseudo-science to scare you.

On the flip side- other sites say that Diet Coke is perfectly fine for you, as it has no calories and therefore no ill effect (I would guess these articles are written by people who chug DC by the gallon).

As hopefully you’ve learned, not everything on the internet is true (shocking), and when it comes to fitness and diet our bodies are so complex that things are very rarely so black and white.

Sources I  Do Trust

After reading some of the crazy extremist websites, I tried to track down some actual studies (and not hearsay) that could prove or disprove the effects of diet drinks. 

I came across this study from the San Antonio Heart Study, where the amount of diet soda consumed directly correlated (I’ll explain why this specific word is important in a second) with an increased chance of weight gain:

“On average, for each diet soft drink our participants drank per day, they were 65 percent more likely to become overweight during the next seven to eight years, and 41 percent more likely to become obese,” said Sharon Fowler, M.P.H., faculty associate in the division of clinical epidemiology in the Health Science Center’s department of medicine.”

Now, because diet studies always take place with people of various levels of health, wealth, genetics, and social standing, along with thousands of other variables that take place, I’m hesitant to place the blame squarely on Diet Coke.

Correlation does NOT prove causation, as you hopefully already know from this article. 

Maybe the people who drink Diet Coke generally don’t take into consideration what constitutes a healthy diet, while people who don’t drink it generally could be more knowledgeable about their diets and thus eat better?

Maybe the heavy DC drinkers work stressful jobs (and ‘need’ the caffeine to stay alert), and the stress along with poor diet choices (from working late) is causing their weight gain?

Maybe people Diet Coke and use that as an excuse to then eat really really unhealthy food otherwise (and thus gain weight).

As that study above points out, and the study in THIS article points out – Diet Coke isn’t the cause, but is correlated with being overweight – the strong correlation between the two has me definitely leaning towards “Diet Coke can be part of the reason you are fat, but certainly not the whole reason” camp.

That comes down to the food you’re consuming.

If you eat healthy food in moderate portions and also drink diet soda, you’re still going to be SIGNIFICANTLY healthier than somebody who eats unhealthy food in large portions but doesn’t drink any soda.

Your nutrition is everything!

Next: although it’s become common practice for people to believe that Diet Coke/Aspartame can cause cancer, this has proven to be unfounded and should be classified under “Old Wive’s tale.”

So, Diet Coke is not causing cancer, though if you find it hard to not worry about this despite the evidence – no problem, don’t drink it!

I don’t have a scientific background, but after reading a few books on the effects of acidity and alkalinity on our diet, I would tend to agree with the makers of this video.

My Thoughts On Diet Soda

My big problem with Diet Coke is that I don’t love what’s in it.

I also don’t like the taste compared to a regular soda, but that’s personal preference – give me an ice cold Coke with real sugar (not high fructose corn syrup), and it’s heaven in a bottle. I’d rather drink one of those once a month than drink a case of 12 diet sodas every day.

But that’s beside the point.

My BIGGEST problem with Diet Soda is that I fear it let’s people believe they are being healthier, and thus they slack on the foods they consume. If you order three double cheese burgers, a large fry, milkshake, but then opt for a diet coke instead of a regular coke, and think you’re being healthy because of the soda change, you’re only fooling yourself.

Yes, in a previous article “Is a calorie a calorie, we agree that consuming fewer calories is the first step in a process to losing weight. That means that consuming a Diet Coke compared to drinking a regular Coke means you are consuming significantly fewer calories per day.

We focus on quantity of calories and then move into quality of calories in our 10-Level Nerd Fitness Diet. If you’re trying to kick a soda addiction or slowly change your diet and you’re overwhelmed with trying to change too much, I got you covered.

Download the strategy guide free, pick your level, and start changing today.

 

In my personal opinion, I’d say Diet Coke is the lesser of two evils when compared to regular Coke if you’re trying to lose weight.

However, there are studies that have shown people who drink the stuff are correlated with an increased chance to be overweight, which means

Whether it’s directly the cause or simply part of a larger problem still needs to be shown, but the numbers don’t lie.

I think people who switch from a case of Mountain Dew a day to a case of Diet Mountain Dew are still going to have all kinds of health problems anyway, just a hunch – as nobody should need to drink that much caffeine/soda!

By the way, here are our thoughts on Caffeine – when consumed in moderation, and from a source like black coffee or black/green tea – caffeine can be a powerful aid in productivity (and life satisfaction if you’re a coffee aficionado!)

I believe in those instances, one should get to the source code of why that much caffeine is required!

My Recommendation

I recommend that you cut back on soda/sugary drinks as much as possible, even if they’re Diet Sodas, if you’re trying to lose weight. 

Even if you’re not trying to lose weight, give it up if you can! Soda and sugary beverages are not good for you. If you’re drinking soda, don’t do so at the expense of your water consumption.

If you need “fuel” for a marathon session of Overwatch or Call of Duty, you better be double-fisting some high-quality H20 with that diet Dew and try to cut back!

If you think water is too boring, consider sparkling water with a lime wedge squeezed into it!

If you’re committing to removing diet soda from your diet, I don’t want you to go through what Caron Butler went through – if you drink a 12 pack or a 2-liter of diet soda every day, you will absolutely go through a caffeine withdrawal if you go cold turkey.

I would recommend instead that you slowly transition your diet, and start to cut back on the amount of diet soda you consume every day. Just like with slowly adjusting your diet soda consumption, you too can slowly transition your diet, level by level, so that you never jump too far that it gets overwhelming.

Download our Nerd Fitness Diet Strategy Guide, pick the level you want to start with, and start to level up your diet (and your weight loss) today!

Now It’s Your Turn

I want to leave you with one final caveat:

If you decide that drinking a Diet Coke occasionally makes you happy, and makes life worth living.

Go for it.

Personally, I might not drink Soda, but I will certainly enjoy an adult beverage even though it’s unhealthy, and not feel bad about it!

I’d love to hear some actual stories from you about how soda and diet soda has affected your weight loss and health.

If you’ve given up regular soda and switched to diet and lost a lot of weight I want to know!

If you’re struggling to lose weight but you can’t kick your Diet Coke habit, I want to hear about it too!

I’ve mostly given up soda completely, with the occasional REAL thing Coca Cola (with real sugar) once in a blue moon. No diet soda for me personally – I get my caffeine from black coffee and black tea.

-Steve

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photo credit: C. Vizzone Monochrome Diet Coke , jacreative Project 50 #43 Refreshing

How to NOT Suck at Working Out

Every day in gyms across the country, there are poor, misguided fools who kind of suck at working out.

They either don’t know what they’re doing, or they THINK they know what they’re doing when they really don’t.  You might fit into one of these groups, and that’s okay.  You’re here and reading, which is step one.

If you work out in a gym, today’s post will make sure you’re not one of those people.

Although I’m not the biggest guy in the world, I practice safe routines when lifting, I go for balance and functional movement over superficial but weak practices, I have a level head, strong convictions, and I do my best to stay up to date on the latest books, studies, journals, and information when it comes to getting strong and staying in shape.

Essentially, I’ve suck-proofed my workout routines (yeah, I said “suck-proofed”). I’m going to tell you exactly why most people suck at working out, and what you can do to suck-proof yourself:

Have a Game Plan

346990046_de4bbeca6bHow are you going to be better today than you were yesterday?

If you don’t know exactly what you expect to accomplish, how will you know when you get there?  It’s like driving a car: you start at point A, and you need to get to point B.  If you don’t make it to point B, you either got lost, or your car broke down.  Every day, I see WAY too many people wandering aimlessly in the gym, doing one set at a machine, wandering to the next, barely breaking a sweat, and then walking out of there having accomplished absolutely NOTHING.  Those people suck and are wasting their time.

Here’s how you can NOT suck:

  • Define your Point B: If you did 8 pull ups last week, this week you need to try and do 9.  If you bench pressed 100 pounds, this week you need to do at least 101 pounds to be stronger.
  • Make sure point B is possible: If you ran a mile in 9 minutes yesterday, setting your goal today at 6 minutes is ludicrous.  Set that goal at something better than previous goals, but one that’s actually reachable.
  • Make sure your “car” won’t break down: This goes along with the previous point.  Make sure you’ve had enough sleep, you’re eating well, you’re in a good frame of mind, and you’re not sick before stepping in that gym.
  • Keep your eyes on the road: Don’t wander around like a jackass.  Don’t stop and talk to everybody you see.  Don’t spend 5 minutes at the water fountain because it’s next to the yoga room full of women.  Map out your route before you get in there, put in your headphones, keep your head down, take care of business, and get the hell out of there!
  • Plan a quick route: You don’t need to spend 2 hours in a gym six days a week to see results.  Just three 45-minute weight-training sessions is enough to pack on some serious muscle if you give it everything you go each time you’re in there.  If you’re trying to lose weight, go for higher intensity and less time, rather than 2-hours of steady-cardio (ugh).

Machines and Free Weights are Not Created Equal

2539191458_f6e16c83f0Don’t be afraid to use free weights. 

I watch WAY too many people doing squats on the Smith Machine and destroying their lower backs, using the pec-deck machine and jacking up their shoulders, and doing leg-extensions and screwing up their knees.

Everybody thinks machines are safer, when in reality they’re only safer if you’re concerned you’d drop a free weight on your head or something.

Other than this, machines are actually much worse for your body.

Our bodies are meant to move in a certain way.  When you lift free weights, your body has a natural range of motion, using all your tiny stabilizer muscles to balance the weight as you lift it up and down.  When you use a machine, your body doesn’t need to use those stabilizer muscles because the machine is doing all the stabilization.  It’s these tiny muscles that keep you in balance and injury-free

If you’ve been training exclusively on machines, when you have to actually do these movements in real life (give your kids a piggy-back ride, move your roommate’s couch, or rake leaves in the back yard, that natural movement has become “unnatural” to your body and you’re way more likely to get injured.

Don’t be that guy. Here’s how:

  • Do all of your exercises with free weights or just your body weight. Machines get you started down the wrong path, do exercises that recruit as many muscle groups as possible: squats, deadlifts, bench presses and shoulder presses, pull ups and chin ups.
  • Practice Good Form. If you do your exercises with free weights with proper form, you will be strengthening your body in the right way, keeping you balanced and injury-free.  Woooooo!
  • When doing free weight exercises like the bench press, ask for a spotter – you do NOT want to drop the weight on your throat like that USC dude.  Ask the guy nearest you for a spot, let him know how many you hope to get (8 reps, 5 reps, 6 reps and I’ll need help on the last one, etc.).  Talk it out.
  • If you don’t have free weights, use your body – Check out my other article “No gym? no problem” to see how you can get a great workout using just your body weight.

Be Careful Where You Get Your Fitness Advice

The other day, I looked over at the squat rack and watched as the gym’s CERTIFIED PERSONAL TRAINER set up an extremely overweight man (350 lbs+) to do heavy smith machine squats.  The guy could barely hold himself up but was putting his knees and lower back under even more pressure.

Now, I’m a big fan of squats, and I think they’re one of the best exercises out there for both losing weight and building muscle.  However, I shuddered just thinking about what this guy’s legs, back, organs, spine, and skeleton are doing on a daily basis just trying to carry around all that weight.  When you’re this size, body weight squats are more than enough to get a workout going…adding lots of weight on an untrained body is just asking for a knee to get blown out.  

I blame the trainer, who sucks at teaching others to not suck. Don’t fall into that trap:

  • Be careful who gives you advice – Just because he’s a “certified personal trainer” doesn’t mean he knows what he’s talking about.  A lot of trainers at these gyms don’t really know what they’re doing.  It’s on you: do a little bit of research online and come up with a great routine that fits your specific situation.
  • Be wary of advice from random people – I was training a client a few months back, having him do some body weight dips.  Some random dude wandered over and told us that we should be going WAY down past parallel on each dip.  I thanked the man for his advice, and then continued to train my guy to do the dips the same way he had been doing them to make sure he didn’t mess up his shoulders (which had been an issue for him in the past).  Just because he’s dishing out advice doesn’t mean it’s right.
  • If it hurts, don’t do it! Better safe than sorry.  If you’re doing an exercise and it’s causing pain (not sore muscle pain, but actual pain), you’re either doing an unsafe exercise or you’re doing it incorrectly.  Go home, look up the proper technique, and make sure you’re doing it right.  We’re all nerds, be smart about it!

It’s Not What You Lift, It’s How You Lift It

Let’s get one thing straight: nobody cares how much you’re lifting at the gym.

You’re not there to impress people, you’re not there to show off, and you’re not there to get everybody’s attention – you’re there to get stronger and live better.

Every freaking day, I walk into the gym and see people doing exercises with attrocious form.  99% of the time, it’s because they’re trying to lift too much weight.

If you’re going to do bicep curls, your back does NOT need to be involved. 

If you’re going to do a bench press, arching your back 6 inches off the bench and bouncing the weight back to the top doesn’t really count. 

If you load up 3 plates on each side of the bar and then only squat down two inches, you’re wasting your time. 

These people all suck at working out because they’re trying to do too much.  If you don’t want people laughing at you behind your back and you don’t want to get seriously injured:

  • Pick the right amount of weight – Unless you can complete each rep with perfect form, you’re cheating.  Drop the weight, make sure your form is perfect, and then add weight in small increments when you’re ready.
  • Complete a FULL REP – Watching people do “squats” at my gym drives me nuts.  If you can’t squat down until your thighs are parallel (or lower) to the floor, you’re doing too much weight.  I have so much more respect for somebody doing just bodyweight squats down to parallel than somebody loading up 6 plates on each side of a bar and then half-assing it.  If you have to, start with just the bar on your shoulders and add weight from there.
  • The more muscles you can involve in an exercise, the more efficient your workout will be. Which brings me to my next point…

Leave the Isolation Exercises to the Bodybuilders

This is true in every gym in the country: too many people are doing bicep curls, machine bench presses, calf-raises, shoulder shrugs, tricep kickbacks, and ab exercises.

Unless you are training for a bodybuilding competition or you’re already in incredible shape and need specific muscle growth, you don’t really need to concern yourself with any of these exercises.

Why?  Because you’re going to work each and every muscle with COMPOUND EXERCISES and do it in a much safer and more balanced fashion.  What should you do instead?

  • Bicep curls –  When you do pull ups, chin ups, and rows, your back, biceps, and forearms are getting a crazy workout.  Mix in bicep curls as an end-of-workout move, not the foundation of your daily routine.
  • Shrugs – It seems like everybody does shoulder shrugs (and 95% of those people are doing them wrong, which is super unsafe).  Do deadlifts instead, which works every muscle in your legs, back, forearms, shoulders…and traps.  Three sets of heavy deadlifts will have your traps poppin’.
  • Calf raises – Squats, lunges and deadlifts!  Sensing a theme yet?  Learn to love these exercises, as they’ll give your legs all the workout they need.  If you really want to work those calves extra, try running or jumping rope barefoot on off-days.
  • Tricep kickbacks and shoulder raises – Don’t concern yourself with isolating each part of your triceps and shoulders with 18 different exercises.  It’s a waste of time.  Not only that, but tricep kickbacks can wreak havoc on your shoulders! Do dips, chest presses, push ups, and overhead presses. These all work your chest, shoulders, and triceps at the same time.

Need another reason?  A body in balance is a body ready to stay strong and away from injury.  If you do just bench presses, bicep curls, and leg-extensions, all of the muscles on the opposite side of your body (quads-hamstrings, chest-back, biceps-triceps) go out of balance, which is a recipe for disaster.

Here’s how you can fix that:

  • Compound exercises are your friend: deadlifts, squats, pull ups, chin ups, bench presses, shoulder presses, and inverted rows – these exercises are your bread and butter.  Instead of doing 1 muscle group a day (which isn’t real-world friendly), do 3 days of full-body workouts utilizing some of these exercises and you’ll be a more balanced (and thus more safe) individual.
  • Don’t worry about crunches and ab workouts: When you do deadlifts and squats properly, your core (lower back and abs) are getting a super workout just trying to keep your body in balance.  Also, you could do 8 million crunches, but unless your body fat is below 10%, you won’t see your abs.  Floor crunches only give you half the range of motion and can do a number on your lower back.  Keep your ab muscles contracted for every exercise and work on cutting your body fat (it’s all diet folks), and you’ll see those abs.  If you do want to do some ab exercises at the end of your workout, try some planks, hanging knee tucks, or side planks!

Warm Up BEFORE and Stretch AFTER

  • Before: Don’t walk into a gym and immediately start loading plates onto a bar.  Get at least 5-10 minutes of warm-up exercises in there to get your heart rate going and your muscles warmed up.  This will get you ready for lifting.  If you just start lifting right away when you’re still “cold,” you could get injured, injured bad.  Here’s a good warm up routine
  • After: When you lift weights, your muscles get all contracted, tight, and jacked up.  To kick-start your recovery process, stretch those muscles out after lifting weights to spread them back out and allow your muscle building system to operate more efficiently.  According to power lifting guru Pavel Tsatsouline, “The benefits of stretching are enormous. Stretching can increase your strength by 10%. It is a lot.”  Don’t forget to stretch!  Here are some good stretching routines

Don’t be An Idiot and Other Random Thoughts

  • If you just burned 300 Calories on the treadmill, chugging a 32 oz Gatorade will undo everything you just did.  It’s like a giant control+Z for your body.  Calories in must be less than calories burned for you to lose weight.  All calories (even liquid ones) count.  Don’t be stupid.
  • Leave the pieces of flair at home. Weight belts, gloves, wrist straps, and other various “support mechanisms” can actually doing you more harm than good.  Unless you’ve suffered a serious back injury in the past, or have been instructed to wear it by your powerlifting coach, you should be able to do your squats and deadlifts without a weight belt.
  • Don’t sit on a bench and then talk for 10 minutes between sets. Other people are waiting to use the equipment, so get your sets done and move on.
  • Walk out of that gym sweating. If you don’t walk out of that gym with a shirt drenched in sweat, you weren’t working hard enough.  Give it everything you got in those 45 minutes, and make the most of your time when you’re in there.

I’m sure there are some other bits of suck-proof advice that I left out, so feel free to add your advice in the comments. If I can help just one misguided person from not sucking…I’ll consider today’s 2700-word post a success.

-Steve

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Pictures from EricMcGreggor, EyeLiam.

My Favorite Links of the Week – 10/22/09

I had planned on writing a different article for today, but my plans for yesterday afternoon got all jacked up.

With my article post half-finished, I headed over to Smith’s Olde Bar to check out a band a friend of mine had recommended: Scythian.  Well, turns out that the doors were at 8; and there was an opening act, which meant the actual band didn’t come on until 10pm.  Two hours and fifteen minutes later, my hands were sore from clapping and my feet sore from jumping up and down.  Scythian put on one of the best live shows I have seen in quite a while.  Check out their tour schedule and GO SEE THEM: kick-ass Irish music, dueling fiddles, incredible stage presence, and they all seemed like pretty cool guys too.  Back to last night: I didn’t get home until close to 1AM, and after watching It’s Always Sunny in Philadelphia (a must), I went to bed.

So, rather than haphazardly slap together the rest of that post this morning, I decided to instead pass along some articles and websites that I found interesting:

Modern Man’s a Wimp (thanks NF reader Alan!) – According to Australian anthropologist Peter McCalister, turns out we’re all a bunch of wimps…and due to continuing modern convenience we’re becoming the worst generation that has ever lived.  Suck.  Here’s a few examples at you:

  • Roman legions completed more than one-and-a-half marathons a day carrying more than half their body weight in equipment.
  • Athens employed 30,000 rowers who could all exceed the achievements of modern oarsmen.
  • Australian aboriginals threw a hardwood spear 110 meters or more (the current world javelin record is 98.48).

Is Barefoot Running Better For You? – Another reason I didn’t get a chance to finish my post yesterday is because I was too busy getting lost in this particular article and the 9 pages of comments that follow.  Although I don’t necessarily agree with the author here, I think she does a relatively decent job of presenting both sides of the barefoot vs. shoes argument.  However, I think her arguments for discussing why heel-toe running is faster than mid-strike or front foot strike running are pretty unfounded and her “example” isn’t very convincing.  What I wanted to draw more attention to is the comments.  Read a page or two and you’ll get quite a few laughs.  Comments, with a few exceptions, break down into three classifications:

  • People who immediately discount barefoot running, calling it stupid and ridiculous and dangerous…these people have never tried barefoot running
  • Barefoot runners who present story after story about how their injuries disappeared after ditching their shoes.
  • Probably 100 comments who talk about ‘broken glass, dog crap, rocks, and needles’ that apparently litter EVERY STREET IN AMERICA which makes barefoot running impossible (these are also people who have never tried it).  I don’t know what kind of streets these people run on, but I look down when I run, there’s not a lot of stuff to avoid, and if there is…I just don’t step on it.  I wear Vibram FiveFingers shoes to simulate barefoot running while also protecting my feet.

What I got out of this article is that practically EVERYBODY who has tried barefoot running (or running in Vibrams) loves it, and anybody who hasn’t is quite vocal about how stupid it is.  Don’t knock it til you try it folks!

How to Gain Weight and Build Muscle while on the Paleo Diet – This is for you hard gainers (like myself) trying to maintain a healthy diet while bulking up and putting on weight.  Mark Sisson over at the Primal Blueprint runs a great site for Paleo Diet eaters.

Run Tellman Run! – This dude is running from New York to California…barefoot.  He’s doing it to raise awareness (and money) to fight teenage homelessness (not to fight homeless teenagers, that wouldn’t be helpful).  He’s through most of Pennsylvania, but still has a LONG way to go.  You can track the guy’s progress, make donations, and see if he actually makes it all the way.

I Am Endorphin Dude, See Me Run! – I met Tony through Evan (the Muay Thai guy), and I loved his inspirational story.  I won’t steal most of his thunder, but back in April Tony thought he was having a heart attack, and decided to change his life around.  He just finished a half-marathon and then a 10k a few weeks later.  Tony’s dropped 50 pounds, took 12 inches off of his waist line, and now wants to help others.  Tony will be doing a interview for our site shortly, but I want to throw a shout out to the man and say congrats for finishing his most recent races!

Ong Bak 2 – NF reader Chris passed this “review” of Tony Jaa’s Ong Bak 2.  I NEED to see this movie after reading this from the review: “By the time we hit the half-hour mark he’s fought a samurai, wrestled a crocodile, and killed a vampire. Also: elephant surfing.” For an even funnier review, check out this article on Cracked that refers to the film as “action porn evolved.”

Metrocket – Metrocket is a website/blog run by my roommate Evan, who happens to be one hell of a developer.  He recently partnered with PollStar (the concert site) to develop a kick-ass iPhone App that will tell you when any music act is coming to town, where they’re playing, and how to get there.  Check out the site, download the app here (it’s free), and then go check out some live music in your area.

Happy Friday everybody! Don’t do anything I wouldn’t do this weekend.

-Steve

Simple But Not Simplistic – The Benefits of Kettlebell Training

This is a guest post from Josh Hanagarne, a fantastic blogger over at World’s Strongest Librarian. I have no doubt in my mind that Josh REALLY is the world’s strongest librarian.  He’s also one hell of a writer and a great guy.  Take it away, Josh!

Screen shot 2009-10-20 at 9.23.38 PMIf I never made myself stand up, my job would never require it of me.  I am a librarian.  This means I sit at a desk, answer phones, answer questions, and do a lot of typing.  In your head, what do I look like?  You might be picturing an elderly woman with her hair in a bun.  Or perhaps a portly man in his late forties, with a poorly tied necktie and sweat stains in his armpits.

Let me tell you about my desk. It probably looks a lot like yours.  It is made of wood and is covered in papers and books.  Underneath it, however, lurks a sinister army of Russians.  Every time a get a break, and every time I take lunch, I pull my kettlebells out from under my desk and I get to work.

I am 6’8” and weigh upwards of 230 lbs. I have very low body fat and I am strong as hell.  I am also a bookish nerd.

I owe it all—except my height and my learnin’—to kettlebells.  A simple iron ball with a handle on it.  Simple, but not simplistic.

Benefits of Kettlebell Exercise

Usable Strength – Kettlebell movements force your body to move in the way it was intended.  Your body does not need to do bicep curls, and the movement rarely occurs naturally in the wild.  Kettlebells make you pull, push, twist, deadlift, and snap your hips.  They produce the ability to generate strength over and over and over.  Endurance and power.

If you want to be strong, nothing is more important than mastering full-body tension.  Tension is what protects your spine when you pick up the laundry basket.  Tension is self awareness.  Tension is king in the strength game.  Tension is useful.  Kettlebells will help you get control of your body and make it do what it is supposed to.

Fat Loss – Kettlebell work is either fast and furious or slow and grinding.  The effort required for long sets of snatches and swings turns your body into a furnace where fat is not welcome.  The grinding effort required for pressing builds muscle.  Muscle burns fat.

Simple but not simplistic.

Focus – If you read a bodybuilding magazine, you will probably read about the “mind-muscle connection.” This is just another way of saying “focus on what you’re doing and you’ll do it better.”  And yet, every time I’m in a traditional gym, I see groups of thin men in tank tops doing millions of curls, all while watching the gyrating ladies in the aerobics class.

That’s the wrong sort of focus.

When you are using a kettlebell, you will pay attention or you will pay the price.  You will learn to focus and connect your body and mind.  They will both thank you for it.

Portability – If I can take one kettlebell to the public library and annihilate myself in ten minutes at lunch, you’ll probably be able to fit it in somewhere as well.  I love barbells and bodyweight work and heavy squats, but you can’t take that stuff everywhere with you.

You can get a lot of work done with a 35 lb kettlebell.  And it’s small enough to fit into the drawer of a desk.

I could go on all day, but lunch is quickly approaching and I have some work to do while the other people in the building play on Twitter for the next hour.

-Josh Hanagarne

Get Stronger, Get Smarter, Live Better…Every Day

About the Author: Josh Hanagarne is the twitchy giant behind World’s Strongest Librarian, a blog about living with Tourette’s Syndrome, book recommendations, kettlebells,  buying pants when you’re 6’8”, old-time strongman training, and much more. Please subscribe to Josh’s RSS Updates to sty in touch.

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