Volume 2.1 Oct 2014

YOUR LIFEExercise makes you

gooder

attacking the “no fat/no month’s myth will be a healthier lifestyle. This the body as we assume changes that happen in some of the many going into detail on This month, we will be carb” diet

phenomenon, and as always a couple new healthy recipes to try. Since we are talking about fitness in general, I attached a piece from the ISSA about the foundations

So what does exercise do for us really? Everyone knows that you can lose fat and build muscle, have fun, and build camaraderie. But what really happens to the body when we exercise.

The list is pretty extensive, but it goes all the way into our DNA. When the body is continuously exposed to some sort of toxin,

usually cancer forms as a result. Well on the other side of things, when we constantly expose our cells to positive things, they become better, stronger, faster, and more efficient in many ways. And actually your state of health at the exact time of conception can influence our children’s genes for the rest of our life. (i.e. an out of shape person is more

Exercise: What’s the point?

Volume 2.1 OCT 2014

Contents:

1

2

5

Exercise effects on the body.

Myth Debunked: No Carb/No Fat Diets

Easy Recipes

Whatever your mind can conceive and believe, it can achieve ~

Napoleon Hill

What’s the point? (cont.)

More Blood Please

Aerobic exercise causes the body to actually grow more

blood vessels, furthermore, exercise

increases the total amount of blood in the body, sometimes by

of you. But at what expense are these extremists dieting?So the no/super low carb dieting started when some uneducated fool figured that body builders do it, so why can’t everyone else? In addition to that, they can charge all the rest of their uneducated friends/victims an arm and a leg for it. So people buy into it and lose tons of weight and tout it’s success. Unfortunately 9/10 people either gain the weight back or do permanent damage to their

know tons of people who have lost weight on these types of diets, and probably so do most

No carbs, no fat, sounds like a great idea. I

Myth Debunked: Why no carb and no fat diets are…VERY BAD for you.

Actually, by removing ½ the bun from a chicken sandwich at most fast food restaurants,

you can significantly help balance the meal.

Cont. on page 4

likely to have a child with a slower metabolism than if the same person regularly exercised). But other than passing it on to our children, there are our own lives to think about, so let me take a deep breath and get started, because it’s a lot.Money: First off is what makes the world turn. Money. Every year, Americans pay approximately $300 million in taxpayer money to pay the healthcare expenses, sick days, injuries…and everything else caused by America’s leading preventable illness…obesity.Allergies: Exercise is one of the body’s most efficient ways to control nasal congestion.

Angina: Regular aerobic exercise dilates vessels, increasing blood flow; thereby improving the body’s ability to extract oxygen from the bloodstream.Anxiety: Exercise triggers the release of mood-altering chemicals (endorphins and dopamine) in the brain.Arthritis: By forcing a skeletal joint to move, exercise induces the manufacture of synovial fluid, helps to distribute it over the cartilage, and forces it to circulate throughout the joint space.Back Pain: Exercise helps to both strengthen the abdominal muscles and the

Volume 2.1 Oct 20142

The main reason people fail on brand name and fad diets is really due to the lack of education involved. By simply being told what to eat as

opposed to being taught how to eat, 90% of people on these diets regain all or more of the weight they lost. (Not to mention that most

are too low in carbs and fats too)body creating massive carbohydrate sensitivity. They forgot to mention that bodybuilders only do low/no carb diets for a VERY SHORT period of time (12 weeks is the max). Usually, it is also a very controlled process with a weekly carb reload as well. If done properly, this method can be used to lose massive amounts of fat in a very short period of time. But for the average person, this should be avoided at all costs because of the dangers it imposes if done incorrectly.A carb de-load consists of reducing carb intake for about two weeks, allowing the body to adapt to the new sugar levels, and then reducing it again (repeat several times). During this time, it is absolutely essential that carb re-load days be taken in order to allow regular body processes to continue functioning. After the competition, most bodybuilders will go back to their standard carb intake for about 7-9 months until their next major competition comes up.

Furthermore, fat intake is generally greatly increased in order to compensate for the calorie reduction from the carbs.So what happens that causes everyone to like these diets. Well, by reducing the amount of carbohydrates in the body, we are forced to begin burning fat for energy through a process known as ketosis. The body basically runs out of sugar and starts burning fat. Often times, this is accompanied by fatigue, brain fog, high acid levels in the blood (which can lead to cancer), and occasional mood swings. If done for too long, however, the body will begin to reject regular food, and systems will shut down. Furthermore, if body fat levels get too low (less than 4% in males 6% in females) we can die of internal bleeding as protective fat around our organs wastes away.Any type of carb reduction program should NEVER be done by every day people (all of us

Volume 2.1 Oct 20143

Exercise (cont. from page 2) Wanna get Swoll?

What about Cardio?

Weightlifting by itself will increase your bone density (allowing more weight to be

moved), increase your CP/ATP stores (allowing more

weight to be moved, and what makes muscles look bigger), and increase your

tolerance to lactic acid buildup in the muscles

(allowing more weight to be moved). Common theme

here, but where does cardio come in for weightlifters.

Aerobic exercise increases the total number of

mitochondria in the body…if I have more mitochondria and

more of those have more ATP/CP, I will have to do less work to get bigger…hmmm.

Food for thought.

lower back extensor muscles and stretch the hamstring muscles.Bursitis and Tendonitis: Exercise can strengthen the tendons; enabling them to handle greater loads without being injured.Cancer: Exercise helps maintain ideal bodyweight and internal body conditions, and helps keep body fat to a minimum (all causes of several types of cancer).Carpal Tunnel Syndrome: Exercise helps build up the muscles in the wrists and forearms-thereby reducing the stress on arms, elbows, and hands.Cholesterol: Exercise helps to raise HDL (good cholesterol) levels in the blood and lower LDL (bad cholesterol) levels.Constipation: Exercise helps strengthen the abdominal muscles, thereby making it easier to pass stool.Depression: Exercise helps speed metabolism and deliver more oxygen to the brain; the improved level of circulation in the brain tends to enhance your mood.Diabetes: Exercise helps lower excess blood sugar levels, strengthen muscles and heart, improve circulation, and reduce stress.

that aren’t professional bodybuilders) more than twice in a single year. Don’t forget too that if you’re training to be a runner, you should probably never do a carb de-load since after about 20 minutes, about 100% of your energy is coming only from carbohydrates, and there will never be enough fat in your system to compensate for not having enough sugar and your performance will be greatly hindered.The no-fat diet (low fat isn’t really that bad) really only has a few of main points to the argument.The first is that fat is our main energy source when there are no other energy sources available. Fat helps your body recover while sleeping (most fat is burned at night) enabling your sugar stores in your blood and liver to be replenished to their original levels. It also provides energy during long periods of starvation and can keep you alive for quite a while when no food is present.The next point on fat is that if you don’t take in a certain amount of fat every day, your body will store it en-masse in order to ensure that you always have some available. As a matter of fact, eventually your body will adapt to store all fat in order to prevent a “fat starvation” to occur. So in

Carbs/Fat (cont. from page 3)

Volume 2.1 Oct 2014

Easy RecipesBreakfast Burrito1 Whole Wheat Tortilla Calories 304½ Cup Egg Whites Protein 25g½ Cup assorted vegetables

Carbs 32g1 Oz reduced fat cheese Fat 7g1. Cook vegetables, when almost done, add eggs and scramble together.2. Add eggs and vegetables to tortilla, top with cheese, roll up, and serve.

The next issue of Your Life will be covering effective goal setting (in life and the gym). Our myth section will be talking about how long you should or shouldn’t spend in the gym. If you

have questions about this or other issues, please send it via email to douglas.smith470@gmail.com.

Embrace the Suck: It Gets Better (didn’t I say this last time)

Dijon Ranch Chicken1 Cup Dijon Mustard Per serving1 Cup Water Calories 28615 Whole Grain Ritz Crackers Protein 52g1 Tbs Salt Carb 8g1 Tbs Pepper Fat 6g1 Package Dry Ranch4 Chicken Breasts1. Mix mustard and water in a bowl. Combine seasonings in a gallon ziplock bag, or in a separate bowl.2. Dip chicken in mustard mix, then in

Fatigue: Exercise can help alleviate the fatigue-causing effects of stress, poor circulation and blood oxygenation, bad posture, and poor breathing habits.Glaucoma: Exercise helps relieve intraocular hypertension-the pressure buildup on the eyeball that heralds the onset of glaucoma (and some headaches).Headaches: Exercise helps force the brain to secrete more of the body’s opiate-like pain-dampening

chemicals (e.g., endorphins and enkephalins)Heart Disease: Exercise (and water) helps promote many changes that collectively lower the risk of heart disease-a decrease in body fat, a decrease in LDL, an increase in the efficiency of the heart and lungs, a decrease in blood pressure and a lowered heart rate.High Blood Pressure: Exercise reduces the level of stress-related chemicals in the bloodstream that constrict arteries and veins, increases the release of

endorphins, raises the level of HDL in the bloodstream, lowers resting heart rate (over time), improves the responsiveness of blood vessels (over time), and helps reduce blood pressure through bodyweight maintenance.Insomnia: Exercise helps reduce muscular tension and stress (primary causes of insomnia).Osteoporosis: Exercise promotes bone density-thereby lowering an individual’s risk of suffering a bone fracture.The list is pretty extensive