Fitness Articles of the Week #5

Every weekend I publish a recap of the best health and fitness articles I’ve read over the past week. Here are some of my favorites.


How To Save Money On Healthy Food

Some good tips on buying cheaper fresh foods from places like Walmart and washing away the pesticides and other chemicals.


The Worst Gym Attire Ever!

This one’s funny. Make sure you’re not one of “those” people 😀


8 Ways To Prepare Tuna: Never Be Bored Again

I’m not a fan of seafood in any form. I don’t like crab, shrimp, sushi or anything. I can stomach a few things like Mahi Mahi, but I’d rather just eat something else. This article will be handy for me though because my fiance left behind several cans of tuna before going vegan and I have to eat them. I hope one of these recipes does the job.


Brian Stann’s Muscle Building Program

This looks like a super-fun training program, but it would require the use of a boxing or MMA facility. He eats quite a bit, but trains hard. I would like to do a program like this at some point.


Omega-3 Fatty Acids Linked to Prostate Cancer Risk

This is interesting because every one talks about the benefits of fish oil pills, but according to this report, based on many studies, fish oil has no benefits and might even lead to an increased risk in prostate cancer. I take fish oil pills daily myself, but after reading this, I may reconsider. I’ll be keeping my eye on this topic.


Old Ladies Think I’m a Big Deal

Rebecca Kelley is an awesome writer and is great inspiration as someone with extraordinary accomplishments in fitness. She works in the same industry as me, internet marketing, so I’ve been a fan of her writing for a long time. If you want to know why, read this post. It’s hilarious!


Becoming a Vegetarian Athlete: No Meat Athlete’s Great How To’s

You should read this article if you’re considering becoming a vegetarian or vegan. It’s a common misconception that you can’t get the calories, protein and nutrients you need as an athlete or bodybuilder while on a vegetarian diet. There are alternatives. And speaking from experience, tempeh and seitan are delicious alternatives to meat if you find some good recipes 😀


Protein Brownies and a Banana Bread Recipe (Gluten-Free)

If you’re not a fan of protein bars, make your own protein brownies or banana bread instead. The banana bread has 7.5g of protein, 13.6g of carbs, 1.2g of fat and 84 calories. The brownies have 7g of protein, 11g of carbs, 0.8g of fat and 81 calories. Those are some pretty good nutritional values for foods that are normally unhealthy.

Fitness Articles of the Week #4

Every weekend I publish a recap of the best health and fitness articles I’ve read over the past week.

Usually I would’ve posted this on Friday or Saturday, but I spent all Friday celebrating Earth Day and planting trees. Then I spent most of Saturday in the hospital with my fiance who suffered a terrible knee injury at the gym. We believe it’s a meniscus tear, but we’ll find out more after tomorrow.

Anyway, I’m lucky to have found some time to post this at all, considering that it’s Easter today. I’ll be spending time with my family in about an hour 😀

I really didn’t want to procrastinate posting any longer though, so I made some time after cooking up my meals for the upcoming week.

Enjoy and Happy Easter!!!


Four Advantages Of Using A Bike Trainer

I don’t have a bike trainer and I’ve never even used one, but I love cycling. I’ve actually been looking for a good deal for a bike trainer to show up on Craigslist for the last couple of months now. I wish I could afford the Kurt Kinetic Road Machine. That one seems to the best one around based on all the research I’ve done, which is quite a bit actually.


10 Sites to Find Free Yoga Workouts

Another good one from “Jon is Fit.” I get tired of doing the same yoga routines over and over so for me this is a great resource. I hook up my computer to my TV when watching yoga videos from my computer, which makes it much easier to follow.


Grain-Fed vs. Grass-Fed: Which Beef is Healthier?

It’s a simple question with a simple answer. Grass-fed is better. Read the article to learn why. The benefits are definitely worth seeking out a grocery store that carries it.


5 running mistakes you didn’t know you make

I know I have running problems that I need to work on. I’ve had a pair of Vibram FiveFingers for a few years now, but I’ve only taken them out to run twice. I walk in them all the time though. I should try running in them more often to work on my fore-foot running. Anyway, read this article to get started on diagnosing your own running problems.


Do Amino Acids Really Help You Exercise Or Are Nutrition Supplement Companies Pulling A Fast One On You? – Part 1 and Part 2

This is very science-filled (but not too boring) discussion about amino acids and how they help your body build muscle. A bit on the geeky side, but interesting and worth a read if you have some time. If you plan on building muscle, it’s important you understand how BCAA’s work.


Makeover Your Burger: Delicious Curry Chicken Burgers

I haven’t made this yet, but plan to. It sounds delicious. And easy.


Help For Digestive Problems

Digestive problems are common when changing your nutrition plans or going on a diet. Read this article and learn more about how you can keep your digestive system in check.


Meat Glue: It’s Likely Lurking in Your Food

It’s stories like this that lead me closer and closer to vegetarianism every day. How unnatural will foods be in 5+ years?


GSP Physical Assessment

Georges St-Pierre is one of the toughest UFC fighters in the world. He has recently created a new 8-week fitness program called Rushfit which costs $89.99 and this video is the physical assessment before partaking in the program. I don’t plan on buying Rushfit, but the physical assessment looks crazy.


Pick the Perfect Protein Bar

Good tips on what to look for when choosing a protein bar. I haven’t eaten a protein bar in over a year now, but I plan to start with my upcoming nutrition plan change in about a month, so I’ll be doing plenty of research myself.


The Cheat Meal Manifesto

Anyone dieting loves a cheat meal, but it usually ends with a feeling of disappointment. Don’t get yourself down. Having a cheat meal here and there is actually a good thing. Read this post to learn how it can help, and how you should implement it into your own diet.


Low Carbohydrate Diet May Reverse Kidney Failure in People With Diabetes

I’ve been hearing so many good things about low-carb diets lately and this recent study seems to indicate that a ketogenic diet (low-carbs, moderate protein, high fat) may be able to repair kidney failure damage in as little as a month.

Three Months of Weight Loss Almost Over

For the last three months I’ve been doing the Transformation Challenge from Bodybuilding.com and my end date is officially up in two days, April 22, 2011. I didn’t get ripped like the two people in the photo above, but I did see some great progress.

This Friday I’ll be taking my final weigh-in, “after” photos and body measurements for the program and I can’t wait. When I started this program, I put it in my head that I was going to stick with it and work harder than I ever had before.

It was hard, but I did it.

I ate the exact same thing every day during the whole program. I’m no stranger to eating the same meals over and over. I’ve been doing it for years, but I’ve always changed it up every couple of weeks. It really wasn’t that difficult. I like knowing exactly what to buy at the store without a shopping list and knowing what to cook without recipes.

I’ll go into more detail about my nutrition plan when I write my essay for the contest, which I’ll link to here on the site as well.

I think I’ve done quite well for this challenge. I’ve accomplished my goals originally set out when I started the program, so I couldn’t be happier. I’ve actually lost more weight than I wanted to, but I really wanted to stick to the program until the end so I kept going.

I’m super-excited because I plan on bulking up starting next week with a new routine. I’ll also be changing my nutrition plan, but not by much. I’ll just make a few modifications and bump up the calories.

I should have my results from the Transformation Challenge posted sometime this weekend, so check back soon.

Fitness Articles of the Week #3

Before every weekend I publish a recap of the best health and fitness articles I’ve read over the past week.

Enjoy!


Hurry Up & Grow: 11 Tips For Super-Efficient Workouts

There are some great tips here for getting a good workout in a shorter amount of time. I really like the tip from Heather Rininger about doing 5 minutes of cardio between sets. That would be a killer workout.


Some Long Lasting Fatloss Exercise Myths – Taken Apart!

It’s always good to see articles like this spreading. There is so much bad advice floating around and it’s so hard to separate the facts from the old advice that has been dispelled in the last 5+ years.


Should I Weigh Myself Everyday?

Interesting post with pro’s and con’s to weighing yourself every day. Personally, I like weighing myself daily and marking it down on my workout sheets because I can compare my weight one week to the previous week and see how my weight has changed and if it has had any effect on how much I lifted that day. I do think I’ll be changing to once-a-week weigh-in’s soon though.


The Best Bodyweight Strength Exercises on Earth

These are some great bodyweight exercises to add to your arsenal. I’m mostly adding this one to my list because I want to start doing Handstand Push-Ups.


Carrot Cake Smoothie

This just sounds way too delicious not to mention.


Body Building Grandma Ernestine Shepherd Bench Presses, Runs Marathons At 73

This is amazing. I can only hope I’m in half as good of shape as she is when I’m 73.


Everything You Know About Fitness is a Lie

I’ll tell you right off the bat that this article is long. It’s six pages long, but it’s absolutely worth the read. This is what anyone who isn’t already a bodybuilder needs to know. Set aside some time and get through this one.


How Your Appetite Affects Your Decisions

Dieting is a big part of many of our lives, but if you’re not eating enough, it could be affecting the decisions you make.


Fitballin’

A whole new use for a fitball at the beach. If you have a gymnastic bone in your body, you’ll love this. I, on the other hand, would break my neck.


How to Make Perfectly Boiled Eggs

Hard-boiled eggs are really easy to make, but I’ve always had a hard time making them perfect. Perfect to me means that the shell comes right off. I suck at that part. Lifehacker linked to the post at the bottom of the article as well as to posts on making perfect fried eggs, scrambled eggs and poached eggs.

How to Start a Workout Routine and Nutrition Plan

image courtesy of cumi&ciki

The girlfriend of a close friend of mine is always trying new fad diets and workout routines with no success. She has almost zero motivation but she wants to be thin. I can tell you the exact reason for her problems too.

She doesn’t track anything other than her weight.

If I were to give her advice, I’d tell her to write down her body circumference measurements, weight, body fat %, and body water percentage. Then she should set a goal for herself based on improving several of those things.

If you’re in the same boat, which all of us are in the beginning, these are the steps you need to follow.

After taking your measurements, you need to design a workout routine and a meal plan. This isn’t easy. You need to learn about how different types of exercises can help you burn fat and target multiple muscles (compound exercises as composed to isolation exercises. Compound exercises target multiple muscles and are great for anyone trying to build muscle and losing fat. Isolation is usually better left for those who are body building or if you have a problem area you really want to work on.

Then you need to learn about nutrition and how many calories you should be eating per day. Not only that but how much fat is contained in the food you’re eating, as well as carbohydrates, sodium, sugar, and protein. I track this stuff in an Excel spreadsheet. It takes some time to set all of this up, but preparation is key if you want to succeed.

My go-to source for routines and nutrition plans have always been bodybuilding.com. There are tons of success stories on the site too, with complete nutrition plans and routines. You can emulate these to start with.

Plan ahead and don’t stress yourself out trying to put everything together at the last minute. As a matter of fact, I plan on updating my routine and nutrition plan over the next two weeks so that I can transition smoothly.

Track your progress the entire time and you’ll push yourself to meet your goals. Now let’s see if I can get my friends girlfriend on the right track. She’s kinda stubborn so we’ll see 😉

Fitness Articles of the Week #2

image courtesy of EraPhernalia Vintage

Here are a few articles I found interesting over the past week. Looks like most of it is nutrition related this time around. Lots of good stuff to read over the weekend!


How To Setup a Minimalist Home Gym

If you can’t make it to the gym and don’t have room in your home to set up big workout machines, it’s great to have a few small things on hand to squeeze out a quick workout. While you won’t become a huge bodybuilder with this minimalist gym, you can still build muscle and burn fat in the comfort of your home.


The Other Side Of The Paleo Coin: My Wife’s Perspective On Going Paleo

A very interesting take on the popular Paleo Diet. A coworker of mine just sent me some info about the Paleo diet so this perspective has come at the perfect time, in case I decide to try it out.


Ten of The Best Fat Burning Foods

Not only are the foods in this list healthy, but they also promote fat burning. It’s a win/win!


P90X Extreme Newsletter: Vegetarianism and Garlic Issue

My fiance is vegan so this issue of the P90X newsletter will be very useful. This issue includes a guide to vegetarianism, the pros and cons of becoming a vegetarian and two great recipes – Spinach Salad with Quinoa, Garbanzo Beans, and Paprika Dressing and another recipe for Brown Rice Italiano.


Bike Nutrition: What to Eat Preride

Are you a muffin person or a bagel person? Find out which one is better for you pre-ride and why. I love muffins and bagels, even completely plain. I guess I just like bread in general.


Genetically Modified Cows Produce ‘Human’ Breast Milk

It seems Chinese scientists have found a way to implant genes into cows which allow them to produce milk that closely resembles that of human breast milk. First of all, do people not even care about the unnatural things they do to these poor animals? Second, would you actually consider giving your newborn baby this genetically modified milk? I sure as heck wouldn’t.


5 Meal Ideas to Stay Fuller

When you’re trying to lose weight, it’s important to keep your calorie deficit low, but that’s hard to do when you’re constantly hungry. Food cravings lead to cheating on your diet, so try eating foods that keep you full longer.


Get a How to on the Leg Press

Excellent and quick article on using the best form on the leg press to prevent knee and lower back injuries.


AMC Theaters Raises the Curtain on AMC Smart MovieSnacks

This is awesome! When me and my fiance go to the movies, which is usually about once a month, we never order anything from the theatre because it’s all so unhealthy. The press release states that ALL AMC theatres will now have the deal for only $7. Now I can’t wait to go see another movie!

Fitness Articles of the Week #1

I read a lot of fitness and health related articles every day and I thought I’d start sharing the ones I find most interesting on my blog. Here are some of my favorites from last week. I’ll try to get these posts out on Friday from now on so that you have time to read them over the weekend. Enjoy!


3 Reasons Why You Shouldn’t Lift Wearing Gloves

Great article about why you should stop wearing gloves at the gym. I wear gloves at all times when I’m lifting weights. Maybe I’ll take a week off and see how it feels.


Shakeology 3-Day Cleanse: Everything You Need To Know

A cleanse sounds very interesting, but I always hear conflicting studies about them. This Shakeology cleanse claims to help you lose weight, cleanse the colon and flush out toxins, all while keeping you full. I’m not sure I completely believe it, but it’s interesting and might be worth a shot.


Crossfit Workout of the Day: Balboa

I’m a huge fan of the Workout of the Day (WOD) provided by various Crossfit gyms around the world. I can’t afford a Crossfit membership, so I do them at Bally’s or at home. This one is called the Balboa.


9 Ways To Ruin Your Sleeves

Guys want massive arms. Tony Horton calls them glamour muscles. Check out this great article from Bodybuilding.com on building huge guns.


Kettlebell Circuit to Burn Fat

Kettlebell workouts seem to be all the rage lately and for good reason. They work. Check out this awesome kettleball circuit routine.


Kettlebell Training During Pregnancy

Another awesome kettlebell article about training during pregnancy. Looks like it’s a good idea!


Desk Fitness: A Series of 11 Simple Stretches

I like this one because it’s simple and something I need to include in my day. I sit at a computer for more than 8 hours a day. I should have put together a routine like this for myself a long time ago.