Why can’t that big, strong guy do pull-ups?

This question has always puzzled me. I would be working out in the gym seeing all these big huge, strong guys pumping all this iron and can’t do more than 2 pull-ups, and the 2 pull-ups they did where in bad form! I could just never understand it. Or how about when you see these gymnasts do things that require INCREDIBLE strength and balance but the body builders can’t do it? Here are some examples:

gymnast1gymnast2body-weight-strength

 

 

 

 

That’s some serious strength, don’t believe me just try it! Anyway I have some knowledge of this so I decided to write a post on why this is. Why can’t bodybuilders, guys who seem to be insanely strong, do the same things gymnasts can do in terms of strength?

[DISCLAIMER] Now, this is not meant to be a shot at body builders or guys (or girls) who like to just pump iron, just an explanation on the different body adaptations that take place based on how one trains. A body builder that incorporates pull-ups in their training regimen can perform pull-ups. Some very famous body builders swear by pull-ups as the BEST exercise for developing the back.

Now back to the program :-). The difference basically comes down to Hypertrophy vs. Functionality. Both Bodybuilders and Gymnasts are incredibly strong, the difference lies in what they are actually using their strength for. The bodybuilder is training for maximum muscle hypertrophy.  To make it simple, muscle hypertrophy means the growth or enlargement of a muscle. The bodybuilder wants to create a massive, completely ripped physique and compete based on how aesthetically pleasing his/her body looks to the judges. The gymnast is different, the gymnast is training for functional strength. The gymnast has to use his muscles to compete on the rings, parallel bars, flips, handstands, and a myriad of other things. So the gymnast has to train to strengthen his whole body at the same time. Gymnasts training mostly consists of body weight training which is using your body’s own weight as a natural resistance. A body builder’s training is heavily skewed toward weight training, using external weight (barbells, weight machines) as resistance. These create different adaptions in the body in terms of gaining strength. When training with weights you are usually pushing or pulling that weight using only that muscle group, this is especially true if using machines. When doing body weight exercises like the pull-up, everything must work together, back, shoulder, biceps, forearms, chest, core, glutes, the whole thing.

This why some huge body builder types can’t do some basic to advanced body weight exercises. It’s not just about power, it’s about strength, power and control working together. This is why I am an advocate of body weight training over weight training. Your fitness goals should be focused on creating a better quality of life for yourself. You should want to feel better, look better, and move better. You don’t want to be in your 50′s unable to move due to back pain or some other nagging injury. Body weight training works the muscles deeper than weights, it strengthens the ligaments, and tendons all the way through in a natural way proportionate to your body. This way you end up effectively building a more attractive body! It’s also much safer than using weights by decreasing the trauma and stress to your ligaments. So, will you be able to move buildings doing only body weight exercises? No, if you have goals of becoming strong like a real life Hulk from the Marvel comic books, flipping cars, and knocking over buildings then yes, your gonna have to push some weight. On the other hand if your interested in getting a strong, tight, toned, flexible, and healthy body while greatly improving your cardiovascular health, body weight training is ideal.

Yasir

Japan, Jiu-Jitsu-Kämpfer

The Difference Between Classical Jiujitsu and Brazilian Jiujitsu

This is something has really agitated me for a while. Unfortunately, most people are just really ignorant when it comes to martial arts. It’s not their fault, people are just influenced by media, what’s popular, and just generally uneducated. My hope with this post is to give some education on the difference between Brazilian Jiujitsu, and Classical Jiujitsu. Keep in mind that the history of martial arts is very difficult to research due to the many myths that exist about it’s origins. I subscribe to the theory that all people at some point or another in history developed a system of fighting (martial arts). All nations of people have found themselves at war in some point in their history and prior to the advent of firearms, fighting was an “up close” thing. Sure there were weapons like spears, swords, bow and arrows, and so forth, but at some point in the fight someone lost their weapon and all they have is their body to work with. Of course their are other health, spiritual, or esoteric aspects of martial arts as well but that’s for another post. So with this understanding here we go….

With the rise in popularity of the UFC (Ultimate Fighting Championship) young and old have fallen into the trap of believing that Brazilian Jiujitsu is the only jiujitsu there is LOL! Brazilian Jiujitsu is not the original Jiujitsu, Brazilian Jiujitsu is a modified system of Judo! Let’s break this down:

Jiu-jitsu

(the following is taken from www.judoinfo.com)

The origin of Japan’s martial arts is vague, and what we know of it, is more legend than truth. However, the takenouchi-ryu martial art system founded in 1532 is considered the beginning of Japan’s jujitsu forms. The system’s founder taught jujitsu in a structured and methodical manner.

For the next several hundred years, the martial arts were refined by Samurai who made a lifetime study of some twenty or thirty martial arts. Of these arts only one was based on weaponless self defense — jujitsu. By the mid-1800′s more than 700 different jujitsu systems existed. The most popular were takenouchi-ryu, jikishin-ryu, kyushinryu, yoshin-ryu, mirua-ryu, sekiguchi-ryu, kito-ryu, and tenshin-shinyo-ryu; the last two were instrumental in Judo’s development.

It was during this time that Japanese politics disintegrated into disarray. Commodore Perry’s visit to Japan in the mid-1850′s also changed Japanese civilization by opening up a new world to them. In 1868 Imperial rule was restored (Meiji Restoration) and the decline of the Samurai class started along with a rapid decline in all martial arts. Although the government did not officially ban the martial arts, people were not encouraged to learn or practice them since the state was considered more important than the individual. Jujitsu literally fell into disuse. What was once the glory of the samurai was now looked down on and many well established jujitsu schools began to disappear.

If the budo concept was to survive the Meiji Restoration, it had to change and become a tool to cultivate an individual and make him a better person for the good of all. As a result budo found a home in physical education and sport.

Sport provided teamwork which was good for all and also developed the individual. It was a complete physical education; not just a game. Although self defense techniques were included in the training, emphasis was on using the techniques in a holistic manner. Dr. Jigoro Kano is credited with jujitsu’s survival of the Meiji Restoration. He took jujitsu and adapted it to the times. His new methodology was called Judo.

In 1882, Dr. Jigoro Kano (The Father of Judo) made a comprehensive study of these ancient self defense forms and integrated the best of these forms into a sport which is known as Kodokan Judo.

____________________________________________________________________

The last 2 paragraphs are very important because they highlight the main difference between Jiujitsu and Judo and later Brazilian Jiujitsu. Judo is a sport version of Jiujitsu, when you watch a Judo match you are seeing Classical Jiujitsu done without the strikes, locks, breaks, and brutality of Jiujitsu.

To illustrate my point take a look at these quotes also from www.judoinfo.com

“Around 1880 Kano started rethinking the jujitsu techniques he had learned. He saw that by combining the best techniques of various schools into one system he could create a physical education program that would embody mental and physical skill. In addition, he believed that the techniques could be practiced as a competitive sport if the more dangerous techniques were omitted.”

“So in 1882, having pulled from ancient jujitsu the best of its throws and grappling techniques, added some of his own, and removed such dangerous techniques as foot and hand strikes. Kano at the age of 22, presented his new sport–Judo.”

“Its structure as a martial art was such that it could be practiced as a competitive sport. Blows, kicks, certain joint locks, and other techniques too dangerous for competition, were taught only to the higher ranks.”

Judo

(the following is taken from www.shenwu.com)

Judo is the creation of Jigoro Kano (1860-1938). Jigoro Kano was a highly educated man (he is considered the founder of the modern Japanese educational system) that sought to combine and preserve the ancient martial traditions of Japan. Kano refined the techniques he had learned primarily from two traditional systems, the Tenshin Shin’yo Ryu and the Kito Ryu, and founded his own style, Kodokan Judo in 1882. One of the most important innovations in Kano’s Judo was the emphasis placed on “randori” , or non-cooperative free sparring practice. The majority of the ancient Jiu-Jitsu styles based their training on pre-arranged sequences of attack and defense known as “kata” . Although Kano acknowledged the value of kata practice (kata training is present in Judo training to this day), he also realized the absolute necessity of learning to apply techniques in the most realistic manner. Randori allows the practitioner to develop the mindset and technical proficiency needed to apply techniques against fully resisting opponents in as realistic a venue as safety allows. Kano’s new style was put to the test in the famous tournament of 1886, hosted by the Tokyo Police. Of the 15 matches pitting Kodokan Judo fighters against fighters of various classic styles of Jiu Jitsu, the Kodokan won 13 matches and tied the other two. Kano’s hybrid martial art and revolutionary methods of training had proven most effective.

 Brazilian Jiu-Jitsu

Brazilian Jiu-Jitsu’s has it’s origins with a Japanese Judo master named Mitsuyo Maeda. There is some that say Maeda was a Jiujitsu practitioner (Jiujitsuka), but he never trained in Jiujitsu. He began his training as a teenager in sumo wrestling, after hearing about the numerous victories of Judokas over Jiujitsuka in sporting events he became interested in Judo and began training at the Kodokan. After developing a reputation as the top judo player in Japan he traveled to Brazil in 1914. In 1916 a 14 year old Carlos Gracie watched Maeda do a demonstration and decided to take up the art. Carlos had 4 brothers, the youngest of which was Helio Gracie who ended up becoming the most famous of the 4 brothers after competing in several Judo competitions in Brazil. The Gracie family continued to modify and refine it’s unique style of Jiujitsu through “vale tudo” matches during which it increased its focus on the ground fighting techniques that it has become known for.

______________________________________________________________________

As you can see Brazilian Jiu-Jitsu is not the original Jiujitsu. Brazilian Jiu-Jitsu is a variant of Judo with a specialized focus on ground fighting which makes it an excellent art in the cage for MMA, not for the street. So now the next time you hear someone say “Oh yeah I study Jiu-jitsu” be sure to ask them “oh is it Brazilian or some other style because I know Brazilian is not the only style of Jiu-jitsu out there”. ;-)

Inspiration for the ladies

Here is Laila Ali training before the fight with the legendary trainer, Floyd Mayweather’s uncle, Roger Mayweather. Stay inspired ladies! Keep working, keep training, do it for you and nobody else! You can do it don’t give up!

PS. if  you want a workout like this come see me ;-)

 

Get up & MOVE!!!!

Sitting is bad for your health, period. I know many of us work office jobs(I have worked many myself), so I know its difficult to get much movement in when your stuck in front of a computer for 8-10 hours a day, but’s it necessary. Get up and move around! When I was doing inside sales (telephone) I used to stand up at my desk a lot and I performed much better when talking to customers. The blood circulates properly and you become more energized. You can even workout a little at your desk, do some pushups, dips, sit ups, jumping jacks etc. I know, you may look a little weird just explain to your co-workers your striving to stay healthy ;-). Below I have included a chart on the dangers of sitting too long with bad posture also how to correct it.

Enjoy.

Sitting

What’s wrong with your diet?

Chances are you follow the “modern diet”. Wondering why you’re always tired? Why your always irritable? Why you can’t seem to lose weight? Why you can’t get that 6 pack you DESPERATELY want? Why can’t you get the results you want even though you’re working out 3-5 days a week?

It’s most likely your diet. Just read below and see what changes you can make.

These 11 Charts Show Everything That’s Wrong With The Modern Diet

Authority Nutrition

KRIS GUNNARSAUTHORITY NUTRITION
FEB. 11, 2014, 2:05 PM 955,676 8

 

The modern diet is the main reason why people all over the world are fatter and sicker than ever before. Everywhere modern processed foods go, chronic diseases like obesity, type 2 diabetes and heart disease soon follow.

The studies are clear on this… when people abandon their traditional foods in favor of modern processed foods high in sugar, refined flour and vegetable oils, they get sick (123). Of course, there are many things that can contribute to these health problems, but changes in the diet are the most important factor.

Here are 11 graphs that show everything that is wrong with the modern diet.

1. Total Sugar Intake Has Skyrocketed in The Past 160 Years

 

People in Western countries are consuming massive amounts of refined sugars, reaching about 150 lbs (67 kg) per year in some countries. This amounts to over 500calories of sugar per day.

The sources vary on the exact figures, but it is very clear that we are consuming way more sugar than our bodies are equipped to handle (4). Controlled human studies show that large amounts of sugar can lead to severe metabolic problems, including insulin resistance, metabolic syndrome, elevated cholesterol and triglycerides — to name a few (56).

Added sugar is believed to be one of the main drivers of diseases like obesity, type 2 diabetes, heart disease and even cancer (78910).

2. Consumption of Soda and Fruit Juice Has Increased Dramatically

 

 

Of all the sugar sources in the diet, sugar-sweetened beverages are the worst. Fruit juice is actually no better… it contains a similar amount of sugar as most soft drinks (11).

Getting sugar in liquid form is particularly harmful. The studies show that the brain doesn’t “register” liquid sugar calories the in the same way as calories from solid foods, which dramatically increases total calorie intake (1213). One study found that in children, each daily serving of sugar-sweetened beverages is linked to a 60% increased risk of obesity (14)..

3. Calorie Intake Has Gone up by Around 400 Calories Per Day

 

Although sources vary on the exact figures, it is clear that calorie intake has increased dramatically in the past few decades (15).

There are many complicated reasons for this, including increased processed food and sugar consumption, increased food availability, more aggressive marketing towards children, etc (16).

4. People Have Abandoned Traditional Fats in Favor of Processed Vegetable Oils

 

When health professionals started blaming saturated fat for heart disease, people abandoned traditional fats like butter, lard and coconut oil in favor of processed vegetable oils.

These oils are very high in Omega-6 fatty acids, which can contribute to inflammation and various problems when consumed in excess (1718). These oils are often hydrogenated, which makes them high in trans fats. Many studies have shown that these fats and oils actually increase the risk of heart disease, even if they aren’t hydrogenated (192021).

Therefore, the misguided advice to avoid saturated fat and choose vegetable oils instead may have actually fueled the heart disease epidemic.

5. People Replaced Heart-Healthy Butter With Trans-Fat Laden Margarine

 

consumption of butter and margarine in usa_

 

Another side effect of the “war” on saturated fat was an increase in margarine consumption.

Margarine was traditionally made with hydrogenated oils, which are high in trans fats. Many studies show that trans fats increase the risk of heart disease (2223).

Grass-fed butter actually contains nutrients that are protective against heart disease (like Vitamin K2), therefore the advice to replace heart-healthy butter with trans-fat laden margarine may have done a lot of damage (24).

6. Soybean Oil Has Become a Major Source of Calories

 

soybean oil consumption in usa_

 

The most commonly consumed vegetable oil in the U.S. is soybean oil. Soybean oil actually provided 7% of calories in the U.S. diet in the year 1999, which is huge (25)!

However, most people don’t have a clue they’re eating this much soybean oil. They’re actually getting most of it from processed foods, which often have soybean oil added to them because it is cheap. The best way to avoid soybean oil (and other nasty ingredients) is to avoid processed foods.

7. Modern Wheat is Less Nutritious Than Older Varieties of Wheat

 

Wheat is a major part of the Western diet. It is found in all sorts of foods… breads, pastas, pastries, pizzas and various processed products.

However… wheat has changed in the past few decades.

Modern dwarf wheat was introduced around the year 1960, which contains 19-28% less of important minerals like Magnesium, Iron, Zinc and Copper. There is also evidence that modern wheat is much more harmful to celiac patients and people with gluten sensitivity, compared to older breeds like Einkorn wheat (26,2728).

Whereas wheat may have been relatively healthy back in the day, the same is not true of modern dwarf wheat.

8. Egg Consumption Has Gone Down

 

 

Eggs are among the most nutritious foods on the planet. Despite being high in cholesterol, eggs don’t raise the bad cholesterol in the blood (29).

For some reason, the health authorities have recommended that we cut back on eggs, even though there is no evidence that they contribute to heart disease (30). Since the year 1950, we have decreased our consumption of this highly nutritious food from 375 to 250 eggs per year, a decrease of 33%.

This has contributed to a deficiency in important nutrients like Choline, which about 90% of Americans aren’t getting enough of (31).

9. People Are Eating More Processed Foods Than Ever Before

 

This graph shows how consumption of fast foods has increased in the past few decades.

Keep in mind that even though it looks like people are still eating most of their foods “at home&” — this does not take into account the fact that most people are also eating processed, pre-packaged foods at home.

10. The Increased Vegetable Oil Consumption Has Changed The Fatty Acid Composition of Our Bodies

 

Most of the Omega-6 fats that people are eating is a fatty acid called linoleic acid.

Studies show that this fatty acid actually gets incorporated into our cell membranes and body fat stores. These fats are prone to oxidation, which damages molecules (like DNA) in the body and may be increasing our risk of cancer (3233343536).

In other words, the increased consumption of processed vegetable oils has lead to actual harmful structural changes in our bodies. That’s a scary thought.

11. The Low-Fat Dietary Guidelines Were Published Around The Same Time The Obesity Epidemic Started

 

The first dietary guidelines for Americans were published in the year 1977, almost at the exact same time the obesity epidemic started. Of course, this doesn’t prove anything (correlation does not equal causation), but it makes sense that this could be more than just a mere coincidence.

The anti-fat message essentially put the blame on saturated fat and cholesterol (harmless), while giving sugar and refined carbs (very unhealthy) a free pass.

Since the guidelines were published, many massive studies have been conducted on the low-fat diet. It is no better at preventing heart disease, obesity or cancer than the standard Western diet, which is as unhealthy as a diet can get (37383940).

For some very strange reason, we are still being advised to follow this type of diet, despite the studies showing it to be completely ineffective.

Read more: http://authoritynutrition.com/11-graphs-that-show-what-is-wrong-with-modern-diet/#ixzz2tXGKV1J9

FloydMayweather

Jumping Rope

Peace,

I joined a boxing gym recently to tighten my skill up and the first day I was working with a coach and we started off jumping rope for 3 minutes, then we did some squats and pushups in between. Of course being a fitness trainer and martial artist I’m no stranger to a little workout but, jumping rope….is different. The coordination, stamina, and strength it involves are unparalleled when it comes to a cardio exercise. Running, jogging, even sprinting can’t match it! You know why? Because you can do ALL those things while jumping rope, at the same damn time :-). Below is short article on the benefits of jumping rope from www.mensjournal.com along with a easy workout to get you started, enjoy!

Jump Rope Benefits

Usain Bolt had good reason to want to flout Olympic rules and sneak his jump rope into the Summer Games: Jump ropes are a potent fitness tool. Boxing coaches and CrossFitters will attest to that. In fact, jumping rope burns more calories per minute than running a six-minute mile, according to Brett Stewart, ultra-marathoner and co-author of ‘Ultimate Jump Rope Workouts.’

Snicker all you want, says Stewart, this playground toy can be just the thing to bust through a plateau, relieve the monotony of running, or deliver an instant, lung-burning workout. And don’t be surprised when your shoulders give out before your calves. It’s a head-to-toe exercise in one motion.

Getting a serious workout is as easy as jumping fast, says Stewart. He recommends a simple interval routine: After warming up, jump hard for one minute, then rest for 30 seconds and repeat. Complete that cycle as many times as you can, which will likely not be many. To assess the intensity, count the number of  jumps you do each minute. “Between 60 and 80 is fantastic, above that is really pretty amazing,” he says.

Finding the right length for your rope is easy: Step on the middle of the rope with one foot. The handles should be armpit height. The market is flush with ultra fast swinging models, made with metal or plastic cables. Those are best for speed.

But the boxing gym mainstay – leather rope and wooden handles – can swing lightning fast with a little extra effort. And for under $20, Pacillo’s extra thick leather one looks better hanging on your wall than the newfangled variety does. [$11; pacillo.com]

“Had rhythm like Ali, when he was rope skipping” GZA

Alcohol & Weight Loss

So today is New Years Eve and I know a lot of you are going out partying, or at least having a drink or 2 or many LOL. I plan on having a little something my self, I just want you to keep in mind the affects Alcohol can on your weight loss goals for the new year.

Check  out the article below by John Leyva at www.builtlean.com and be sure to sign up for my boot camp in the new year!

Happy New Year!!!

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Did you know that alcohol consumption can decrease testosterone in men by 23%? What about how alcohol directly affects your ability to lose fat?

Alcohol is deeply entrenched in our culture as a way to have fun, let loose, and be social. Companies that market alcohol from vodka, to whiskey, to beer know the right buttons to push. Our brains are seemingly wired to desire a cold refreshing alcoholic beverage after a tough day at work.

But, the truth is that alcohol, when not consumed in moderation (1-2 drinks a few times per week) has very negative effects on weight loss. This article will delve into the physiology of how alcohol affects your ability to successfully lose weight and keep it off for good.

 

What is a “Drink” of Alcohol?

Alcohol weight lossResearch considers an alcoholic drink to be about 15 grams of ethanol alcohol. Fifteen grams of alcohol is found in 5 ounces of wine, 1 1/2 ounces of an 80 proof/40% drink such as vodka or whiskey, and 12 ounces of beer. Because these are general guidelines, clearly some drinks may be stronger than others. For example, light beer is slightly weaker than regular beer. Most restaurants and bars serve 16 oz beers (making it one and a third drink) while pouring more than 1 1/2 ounces in a mixed drink.

Every gram of alcohol that you drink counts for 7.1 calories. However, because you burn up some of those as your body processes them (thermic effect), the total calorie per gram is closer to 5.7.

Let’s say you order a beer at dinner. With 20 grams of alcohol x 5.7 calories + the total amount of carbs, you end up with a drink that contains 150 calories. The range of caloric intake for beers ranges from 64-250+. Wine and shots also average about the same amount of calories. Watch out for mixed drinks, because besides the alcoholic calories they inherently have, depending on what’s mixed in, you could be drinking an excessive amount of calories in just one drink.

Alcohol & Weight Loss | After Your First Two Drinks

After your first drink, your body starts to get rid of the alcohol quickly using the alcohol dehydrogenase (ADH) pathway.1 In this pathway, ADH converts the alcohol into acetaldehyde, which gets further broken down to acetate. These by-products (acetaldehyde and acetate) are considered to be highly reactive and can increase oxidation throughout the body, but especially in the liver.

Because your body sees these by-products as dangerous, it wants to use them as fuel. This means your body will significantly blunt fat-burning close to 75% after just one and a half drinks.2 And it will stop using carbs for energy. Therefore, although very little alcohol will be stored as fat (less than 5%), the fat and carbs you are eating have an increased risk of being stored as fat.

Your liver can process these toxins through the increased use of certain vitamins, such as the water soluble vitamins B1, B3, B6, folate and C, while also possibly depleting some of the fat-soluble vitamins, A, E and K1. Over-time these decreases in vitamins can play a secondary role in loss of motivation, energy, and well-being.

After your first couple of drinks, your brain also starts to increase its usage of GABA. GABA is an inhibitory neurotransmitter in the brain and is a large reason why alcohol is known as a “depressant.” Over time, the GABA receptors get used to the effects of alcohol, which is a reason why people may need more and more alcohol to feel the effects from alcohol consumption.3 GABA is also the neurotransmitter, principally responsible for allowing you to stay asleep. Therefore when your brain uses more of it before you go to sleep, you have less while you’re actually sleeping, causing a disruption in restful sleep.

Alcohol also affects the higher processing areas of the brain, the cerebral cortex, while leaving the lower areas of the brain somewhat unaffected. This leaves you more emotional than you would normally be. If you’ve ever experienced “drunk logic” while doing or saying things you would never think to do sober, then you’ve experienced the inhibitory effects of having your cerebral cortex taken out of the equation.

While your body has started to use the alcohol as energy, your body releases anti-diuretic hormone (ADH) to help your body rid itself of the alcohol. This basically means that your urine volume increases significantly (about 100 ml per 10 grams of alcohol).4 If you’ve ever “broken the seal,” you know that the more you continue to drink, the more frequently you use the restroom.

Since your kidneys are working over-time, your body releases an increase in certain minerals and electrolytes especially calcium, magnesium, copper, selenium and manganese. All of these play important roles not only in blood volume, but in bone health, blood pressure and the anti-oxidant pathways.

In addition to everything above, a small increase in cortisol typically occurs with moderate drinking while testosterone levels will drop about 6.8% in men (not so much in women).5 Aromatase will also increase. Aromatase is an enzyme that helps to convert testosterone to estrogen and is obviously not something that is welcomed by many guys.

Alcohol & Weight Loss | After Six to Eight Plus Drinks

If you’re drinking a moderate amount of alcohol, those things listed above are the main effects, at least short-term. If you drink heavily and drink often, another system called the Microsomal Ethanol-Oxidizing System (MEOS) system kicks in at the point when the ADH pathway becomes overwhelmed.

This system is interesting because it causes your body to generally burn off more energy as useless heat and probably saves your life from too high of a blood alcohol level. It is primarily controlled by a special enzyme that plays an important role in utilizing certain medications and the metabolism of fatty acids. This increased rate of medication breakdown can decrease their effectiveness, while the incomplete breakdown of fatty acids can cause an increase in oxidation. This increase in oxidation becomes exacerbated as the body’s main anti-oxidant (glutathione) is also impaired, decreasing your ability to fight the oxidation.

As your drinking levels continue to increase, testosterone levels drop from 6.8% with 4 drinks to 23% with 8 drinks.6 This drop, combined with a slowdown in protein synthesis, can cause havoc when trying to recover from a workout.

In addition to that, fluid loss will generally become more significant, causing dehydration that might affect you for days afterwards. Finally, with heavy drinking, the breakdown of alcohol can occur for up to 48 hours after your last drink. This means less glucose is reaching your brain and working muscles, making you both more tired and quicker to fatigue if you do exercise.

If You’re Going to Drink Alcohol, Drink in Moderation and Not Too Often

You would think after listing all that happens in your body after consuming alcohol, the no-brainer suggestion would be to not drink. What is missing though are some of the benefits from consuming moderate amounts of alcohol.

Alcohol is shown to increase insulin sensitivity, which basically means that your body needs less insulin to do its job. In addition to that, research has shown that women who drink a moderate amount will have the same or slightly lower BMI, as those who don’t drink.7 The same effect is not seen in men. Those who moderately drink are also at less risk of dying from heart disease and cancer while decreasing one’s risk of Alzheimer’s8 and even slightly improving your immune system.9

In other words, complete abstinence may not be needed while trying to lose fat as long as it’s done in moderation and not very often (think one time per week). If you don’t drink, obviously don’t start, but if you want to have a couple of drinks on the weekend, there is nothing necessarily wrong with having one or two. In future articles, I will list some of the best and worst drinks to have when going out and 5 strategies you can implement to decrease the deleterious effects of having a night of heavy drinking.

Alcohol & Weight Loss | Wrapping It Up

In any fat loss plan, there are three main components that should be priority: Diet, Exercise, and Sleep.

As stated throughout the article, a moderate amount of alcohol can increase total calories, decrease your motivation for exercise, and negatively affect your sleep. Despite this, many people can enjoy a drink or two, without throwing those three components completely out of whack.

On the other hand, drinking heavily can significantly derail energy levels, has a larger influence on dehydration, negatively impacts hormonal levels, and can significantly disrupt your sleep. Therefore, limit your overall levels of alcohol and put yourself in the best position to reap some of the benefits of alcohol consumption, while not derailing your overall progress.

Sicko charged with 2 sexual assaults in Chicago

Peace,
Happy Holidays, new year is coming soon and I just want everyone to BE CAREFUL, BE AWARE, and don’t be afraid to FIGHT BACK!

Courtesy of the Chicago Tribune
By Rosemary Sobol and Peter NickeasTribune reporters2:24 a.m. CST, December 30, 2013

A 30-year-old Park West man was charged with a pair of sexual assaults on Friday – one near the Orange Line at Midway Airport and the other in the Montclare neighborhood on the Northwest Side.

James Whiteside, of the 600 block of West Deming Street on the North Side, is due in court today. Whiteside was charged with 8 felonies in connection with the two attacks.

The first attack happened in the Montclare neighborhood about 2:30 a.m. on Dec. 27. Whiteside attacked a woman trying to get into her car after leaving a White Castle restaurant near Belmont and Harlem avenues, according to police

The attacker pushed his victim into her car as she opened the driver-side door and, holding a pair of 3-inch scissors and covering her mouth, told her not to scream, according to a police report.

The woman told police she noticed the man as she walked into the White Castle at Belmont and Harlem avenues but didn’t pay him much attention because she thought he was homeless, according to the report.

The man threatened to kill her, according to the report, and then drove her to a nearby side street and raped her.

The man then kept her in the car, drove until the car broke down on Diversey Avenue and threw her car keys away, according to the report. He took her phone, debit card and walked her to a bank to try and withdraw money.

The two walked to a nearby gas station and the attacker used $50 he stole from the woman to pay a stranger for a ride to the house of the attacker’s aunt in the West Humboldt Park neighborhood, according to the report. They stopped at a McDonald’s along the way.

The attacker gave some of the woman’s money to people at his aunt’s house, according to the arrest report. He then called a cab, took two kids and the victim with him to a McDonald’s and then to Harlem and Belmont avenues where he dropped her off.

He told her not to say anything to anyone before leaving, according to the report. The woman went to a building a few blocks away and called 911.

She told police the man said his name was “James” but that “she should call him Mr. White or (Sergeant) Nelson,” according to the report.

The second attack happened about 4:15 p.m. Friday in a secured parking lot off the Orange Line at Midway Airport in the Garfield Ridge neighborhood. Chicago police warned people in the area to be vigilant after the attack.

Police said the attacker pushed the 69-year-old woman into her car as she opened her door and demanded money from her before he raped her, according to police.

He tried to leave the lot by driving the woman’s car but couldn’t find the parking pass card so he told the woman to be quiet and duck while he used her money to fill out a parking slip and pay the attendant, according to the police report.

The woman was in fear for her life because her attacker drove her to the West Side and made continuous threats along the way, according to the police report.

While driving around the West Side, her attacker “purchased narcotics” twice and picked up a woman he knew, drove to a liquor store and used the 69-year-old’s ATM card to get $200, according to the report.

He dropped the woman off at a bus stop and she told the attacker to be careful, according to the report. He then left the victim and her car in the West Garfield Park neighborhood at Madison Street and Pulaski Road.

The victim called 911 but left the area to report the crime from closer to home, according to the report. Two more withdrawals were made for a total of $300, according to the police report.

Whiteside “implicated himself” to other people in the attacks and gave details consistent with the victim’s account, according to the arrest report. He told residents he “robbed and raped a woman the night before,” according to the report.

Detectives were in the West Humboldt Park neighborhood when Whiteside showed up to a building where detectives were investigating and tried to run when he learned detectives were there, according to the report.

They chased him into a basement stairwell in the 4100 block of West Crystal Street and he was arrested there, according to police.

He was charged with aggravated criminal sexual assault of a victim older than 60 years old, aggravated criminal sexual assault with a weapon, aggravated unlawful restraint, aggravated kidnapping, armed robbery with a dangerous weapon, aggravated robbery and aggravated vehicular hijacking.

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rsobol@tribune.com | Twitter: @RosemarySobol1

pnickeas@tribune.com | Twitter: @PeterNickeas