As I’ve gotten older, I’ve realized that just because something looks good on paper, that doesn’t mean it always works out as planned.  For many years I’ve told clients that working out is a lifestyle.  I’d tell them to be patient because fat loss takes time. Again, that looks good on paper, but I now know that more often than not, this leads to minimal fat loss (maybe the individual drops 1-2 pounds of bodyweight in a month).  Discouraged by the lack of progress, the trainee ends up losing patience and resorting back to her old ways of sporadic workouts and some shotty eating!

I think Strength Coach Dan John summed it up best when he said, “Fat loss is an all-out war. Give it 28 days, only 28 days. Attack it with all you have. It is not a lifestyle choice… it’s a battle. Lose fat, and then get back into moderation.”  If you are serious about shedding fat, then “pretty good” is not good enough.  If you truly want fantastic results, it’s time to go to war!  Then, you can get back to a more normal lifestyle.

With that said, Marci (one of the most disciplined individuals that I know) and I are asking you to be absolutely perfect (if there is such a thing) for the next month.  Below, you’ll see a sample training program from me and a sample nutrition plan provided by Marci.  The synergy of the workout and diet is designed to kick fat loss right in the ass, ensuring that this war is one you not only win but dominate!

Ready to Kick Ass?

Training

Day 1

A1) Trap Bar Deadlifts
Sets:  4
Reps: 5 singles @ 90% or above 1 RM (rep max) – perform your warm-up sets, and as you start getting close to your 1 RM for the day, start performing singles.  It may look something like this:
-95 X 5-6
-115 X 3-4
-135 X 2-3
-160 X 1
-180 X 1
-200 X 1 (PR for the day)
-195 X 1
-190 X 1
-190 X 1

Any set within 90% of 200 pounds counts towards your 5 singles (180, 200, 195, 190, and 190 pounds).
Rest: Full Recovery

A2) Fillers
This could be anything from foam rolling to lacrosse ball to extra mobility work.  The point is to stay productive, rather than just sitting there doing nothing while you wait to recover for your next set.

B1) Push-ups
Sets: 4
Reps: 8 (pick the appropriate level of push-ups that has you barely getting 8.  This may mean elevating your torso to make it easier than push-ups on the ground.  It may mean doing push-ups with a band or chains around your back.)

B2) Goblet Bulgarian Split Squat with 1 second hold in the bottom position of each rep
Sets: 4
Reps: 8

Goblet Bulgarian Split Squat

C1) Split-Stance High-to-Low Cable Row
Sets: 4
Reps: 8 per arm

Split Stance High to Low Cable Row

C2) McLarty Rollouts OR Body Saw (if you have access to Valslides)
Sets: 3
Reps: 10

McLarty Rollouts and Body Saw

D1) Low Cable Curls
Sets: 2
Reps: 10

D2) Supine Band External Rotation
Sets: 2
Reps: 5 with a 3 second hold on each rep
“Finisher” – see below for options

Day 2

A1) Barbell Incline Bench Press (if you don’t have a spotter, use dumbbells)
Sets: 4
Reps: Extended 5’s (perform 5 reps, rest 10 seconds, perform 3 reps, rest 10 seconds, and finally perform 2 more reps.  This equals 1 set)
Rest: Full Recovery

A2) Fillers

B1) BB (Barbell) Back Squats
Sets: 3
Reps: 12

B2) Compound Row
Sets: 3
Reps: 12

Compound Row

B3) Swiss Ball Leg Curl (if you can do 1 leg, go for 10-12/leg.  If 2 legs is more appropriate for you level, go for 12-15 reps)

C1) Rope Pushdowns
Sets: 3
Reps: 12

C2) Half Kneeling Cable Lift
Sets: 3
Reps: 10/Side

Half-Kneeling Cable Lift

“Finisher” – See Below for options

Day 3

A1) Chin-ups

Sets: 4
Reps: “Classic Cluster” (perform 5 singles with 10 second rest between each single, this equals 1 set.  You can use bodyweight if that is the proper load.  If too hard, use a band or a partner to assist you.  If bodyweight is too easy add weight with the use of a belt, or have a partner put a place on your calves during the set)
Rest: Full Recovery

A2) Fillers

B1) 1-Leg RDL (hold 1 DB opposite of non-working leg)
Sets: 4
Reps: 10/leg

B2) 1-Arm DB Push Presses
Sets: 4
Reps: 10/arm

B3) Anderson Squats
Sets: 4
Reps: 10

Anderson Squats

B4) TRX Inverted Row (if you don’t have access to TRX straps, use a smith machine)
Sets: 4
Reps: 10/arm

TRX Inverted Row

C1) Lateral Raise in the scapular plane (instead of going straight out to the side, raise the DBs about 30 degrees forward)
Sets: 3
Reps: 10

C2) Decline Reverse Crunches (lower your hips slowly)
Sets: 3
Reps: 10-15

Finisher: See below for options

Program Notes:

• Each day starts off with a heavy, low rep exercise.  Remember, what builds muscle, maintains muscle.

• Make sure you are fully recovered between sets for the first movement of the day.  For the rest of the exercises, rest ALAN (As Little As Needed).  In other words, rest just long enough that performance on the next set doesn’t fall too much, but no longer.

• Use “cybernetic” training in this program (cybernetic basically means going by feel).  One week 1 of a program, I try to make sure that the volume is not too high.  You’ll be using some new exercises and set/rep schemes, therefore soreness is inevitable.  By doing too many sets on this intro week, you’ll be contributing to some unnecessary soreness.  On weeks 2 & 3, IF you are “feeling it,” feel free to add an extra set or 2 on some/all of the exercises.  Then, on week 4, reduce the volume so you are fresh for your new program.

• As far as the fasted cardio in concerned, I’m not sure how well this works.  All I know is that those who include it during fat loss phases seem to be leaner and get great results (at certain times of the year.  I don’t recommend doing this all year).

Cardio

Two-three times per week, you are to perform finishers after your weight training session.  On top of the finishers, I also want you to perform fasted morning cardio three days per week.  Start off with three, thirty minute fast paced walks on week one.  You have the option to add one session each week (so by week four you may be doing up to six fasted morning walks).

Everyone responds differently to training in a hypocaloric state.  If you start to feel a little sluggish, the finishers and fasted morning cardio might be all you need (especially if you are following Marci’s nutrition plan below to a T).  IF, however, you are the type of person that still has a lot of energy when calories are low, feel free to throw in one day of HIIT (Sprints work great.  Go for something like 20 seconds on, 40 seconds off, for as many sets as you can get in, while keeping your performance high).

If you add in a session of HIIT, make sure to perform it on the same day that you weight train, either 6-8 hours before or after your lifting session. Do not perform your HIIT session on your “off” day. This type of energy systems work is more CNS intensive and will impede recovery for your lifting session the next day.

If you feel you must add a day of steady-state cardio, then do so on an “off” day (steady-state will not impede recovery).  30-40 minutes at a “moderate” pace should suffice.  If you are following Marci’s nutrition plan, doing your finishers, and getting your fasted cardio in, you may not need to add a day of steady state cardio, but I’m realistic and realize that when you’re after fat loss, you will do everything possible to get it off fast!

Cardio Summary

• 2-3 finishers after your weight lifting portion

• Three 30 minute fasted morning walks (with the option of adding one 30 minute walk each week)

• Optional - one HIIT session 6-8 hours before or after your weight training session

• Optional – one 30-40 minute steady state session anywhere in the training week

Finisher Options

Finisher #1: The Inverted Ladder
(I have to give credit to Tony Gentilcore for this one, as he is the Coach I first learned this finisher from.)

To start, you pick two exercises that will be done in ascending/descending fashion.  Then you will use a “wild card” (as Tony calls it) exercise that will stay constant throughout the duration of the ladder.  Here is one example:

DB Push Presses: 1-10 (done in ascending order)
Broad Jumps: 10-1 (done in descending order)
Inverted Rows: 5 (constant) (use a TRX Strap if you have access to one.  Otherwise use a smith machine)
Now, just hit start on your stop watch and try to finish all reps/sets as quickly as possible.  It will look like this:
Push Presses X 1
Broad Jumps X 10
Inverted Rows X 5
Push Presses X 2
Broad Jumps X 9
Inverted Rows X 5
Etc, etc…

Finisher #2

Kettlebell swings X 15 seconds

Kettlebell swings

Hand-Walks on step X 15 seconds
Rest 30 seconds and perform as many sets as possible (stop once you feel your performance dropping).

Finisher #3:
Bench Jumps X 20 seconds

Bench Jumps

Jump Rope X 20 seconds
Rest 40 seconds and perform as many sets as possible (stop once you feel your performance dropping).

The options are unlimited.  Feel free to use different exercises if you want.  Just make sure to perform finishers on 2 or 3 of the days immediately after your lifting session.

Nutrition Plan

As you can see, the training program for this plan is quite manageable. The weight training sessions are short and intense, which will serve to maintain the muscle you already have while keeping your metabolism elevated despite eating in a caloric deficit. And the energy systems work will help you burn additional calories and aid in recovery from the lifting sessions.

Danny isn’t asking you to perform hours of steady state cardio everyday to burn away the fat. On this plan, your fat loss will come primarily from the diet, assuming you are following the meal plan exactly as written.

When Danny and I say that we expect perfection from you, we are referring to 100% dietary adherence for the length of the program. This means following the plan as written with no deviations or missed meals. Yes, you will be hungry, but that is part of the process. Learn to embrace it and reap the rewards.

Calories for this diet will be set at 10 x body weight, which is the lower end of dieting calories. It is important to note that every calorie you consume must be accounted for. You are to use a digital food scale to weigh your food. Measuring cups will not suffice, as they can be inaccurate. For example, if you were to measure out ½ cup of oatmeal  (what the package claims is 40 g) in a measuring cup and then weigh that amount, you would see that it weighs more than 40 g.

And we all know that there are times when a measured Tablespoon of peanut butter turns into more of a heaping Tablespoon. Yes, even green vegetables must be weighed.  Believe me when I say that I have seen people eat themselves right out of a caloric deficit from consuming too much lettuce. Over time these additional calories do add up, which will only slow your progress.

Note: This is a SAMPLE meal plan based on a 130 pound woman. Your caloric needs may be lower or higher, depending on your body weight. Just make sure you follow the following guidelines:

• Calories set at 10 x bodyweight

• Non- vegetable carbohydrates are to be consumed in the first meal of the day and post workout only.

• All food must be weighed on a digital food scale

• You are not required to eat the exact foods from the sample plan, but if you do make substitutions, use an online food calculator to make sure that you the calories match up equally.

• Non-caloric sweeteners and condiments are acceptable. Use Splenda, Crystal Light and other low-cal extras very sparingly. See note on this below

• Feel free to liberally season your food with sea salt.

Additional Notes:

*Consume a total of 2-3 g of combined DHA/EPA per day. The amount per capsule will vary by brand, which is why I can’t give a ‘number’ of capsules to consume per meal. Just make sure you split your dosage between 2 meals and get a total of 2-3 total grams.

*When it comes to using artificial sweeteners, I suggest avoiding Splenda when possible for a few reasons. It does have calories, so if you are one of those people who uses it throughout the day, you may lose track of how many additional calories you are taking in. Also, it can contribute to water retention in some people. I currently consume liquid Stevia, which is a natural sweetener. While it hasn’t been proven that Splenda has any harmful side effects, I think its wise to error on the side of caution. Stevia is also calorie free (the liquid kind).

Training Day

Meal 1:
40 g Oatmeal (dry measure)
6 Egg Whites
60 g Blueberries
Meal 4:
120 g Turkey Breast
8 g Olive Oil
170 g Green Vegetables
3 g Fish Oil

Meal 2: (PWO)
1 Scoop Protein Powder
200 calories worth of carbohydrate (low fat, low fiber)
Meal 5:
1 Scoop Protein Powder
*3 g Fish Oil (see note)

Meal 3:
100 g Chicken Breast
15 g Almonds
85 g Green Vegetables

Non-Training Day

Meal 1:
40 g Oatmeal (dry measure)
6 Egg Whites
60 g Blueberries

Meal 2:
1 Scoop Protein Powder
10 g Peanut Butter

Meal 3:
100 g Chicken Breast
15 g Almonds
85 g Green Vegetables

Meal 4:
120 g Turkey Breast
8 g Olive Oil
170 g Green Vegetables
3 g Fish Oil

Meal 5:
1 Scoop Protein Powder
15 g Peanut Butter
* Fish Oil

Now that you’re armed and ready, all that’s left to do is declare that war. Get to it!

The end results are worth the effort!

About Danny:

Danny McLarty is a fitness coach at Flex Personal Training in Danville, California.  He is a Certified Strength and Conditioning Specialist (CSCS) and Planned Periodization Specialist (PPS through Tudor Bompa).  You can get in touch with Danny by “friending” him on facebook, or find him at his website at DannyMcLaty.com.

About Marci:

Marci Nevin is a fitness coach at Flex Personal Training in Danville, California.  She is certified through NASM.  You can get in touch with Marci by “friending” her on facebook.

In between beatdowns, MMA fighter Gina Carano demonstrates hip flexion.

Yoga means, among other things, “yoking” or “unity”. Traditionally this means unity of body, mind, and breath; the breath being the most important.

One of the most effective ways to think of yoga is as sophisticated relaxation: freedom from unnecessary tension in body, mind, and breath. This does not mean lying down doing nothing! This means using the *least* amount of effort necessary to achieve results. (Sound familiar, grapplers?) Even if that result is a very, very difficult pose.

Most BJJ practitioners, grapplers, and MMA fighters end up with certain muscles totally overdeveloped. I’d like to start with psoas.

The psoas (SO-az) is the main muscle linking the upper body to the legs at the front of the hips. Because of the way BJJ works, the psoas gets very, very tight. I am always surprised when any BJJ or MMA player can sit up completely straight; most have such tight psoas muscles that they can no longer do this.

However, many non-grapplers also have a lot of psoas problems, simply from sitting all day in hip flexion, with thighs at 90 degrees to the torso. The psoas shortens and becomes tight.

An overdeveloped, shortened psoas means less mobility, reduced speed, and greater risk of injury. It tips the front of the pelvis forward and gives us “duck-butt”. It’s more or less abuse of the spine, which will eventually cause back pain.

Poses for relaxing the psoas

Supta Padangusthasana (Reclined hand-to-big-toe)*
Parvrrta Supta Padangusthasana (Revolved reclined hand-to-big-toe)
Utthita Trikonasana (Extended triangle) Don’t dump into this. Take your time.
Virabhadrasana II (Warrior II) Knee over second toe. BEND into this.
Eka Pada Rajakapotasana (One legged pigeon)
Bhujangasana (Cobra) Chest forward as your tailbone moves toward your heels. Pull your spine apart!
Vrksasana (Tree) Spin your lifted buttock under, toward your standing heel. Lift your armpit chest!
Virasana (Hero) Use a block if you need one.
Ustrasana (Camel) Do this at the wall! Push hips into the wall and LIFT your chest.
Supta virasana (Reclining hero) DEFINITELY support your upper back.
Dhanurasana (Bow) Knees IN.
Urdhva Dhanurasana (Full wheel, or modified: head to floor) Knees and elbows IN!

*If you cannot remember the pose by reading it, try going to the Yoga Journal site and typing in the Sanskrit name in the search box. You’ll get a picture and description.

**If you are new to yoga or need a different variation, check out this article… it walks you through ten simple ways to release the psoas.

I also recommend a few abdominal strengthening poses.

Good luck. Enjoy your practices, all of them, in good health.

Namaste!

“One of the most important skills in any field is learning what to ignore.”

Further reading

The Psoas Is…

The Almighty Psoas Muscle

The menstrual cycle has 4 phases:

1. The menstrual phase begins with your day 1 of menstruation. This is when the hormones estrogen and progesterone temporarily stops production which signals the brain that there was no pregnancy.

Absence of pregnancy triggers the brain to begin production of the follicle stimulating hormone (FSH).

2. The proliferative phase also called Estrogen phase starts with the increase in FSH that help in the maturation of the ovum or egg cell and thickening of the endometrial layer of the uterus.

Once the ovum is mature it begins to secrete estrogen, then another signal is sent to the brain halting FSH production which therefore initiates the luteinizing hormone (LH).

3. The secretory phase also called progesterone phase begins with the increase in LH that aids in the release of the mature ovum, ready for fertilization. Once the ovum is released from the ovary it leaves a structure called corpus luteum that secretes progesterone which is as important as estrogen in the anticipated pregnancy.

The ovum will live for 24 to 36 hours to wait for possible sperm fertilization. If ovum and sperm union is successful the cycle will continue in this stage followed by the fetal development for a period of 9 months.

This phase marks the start of your pre-menstrual syndrome (PMS) where you will feel nauseated, irritated, breast swelling and craving for foods.

4. If pregnancy however is not successful the ovum will die and the corpus luteum degenarates and marks the pre-menstrual phase. All the hormones will drop and temporarily stop production which is associated with the PMS manifestations of mood swing and minor depression.

The endometrial layer of your uterus will start to shed; this gives you the cramps and feelings of being bloated and abdominal pain. Once this phase is complete it will begin another cycle marked by another menstrual bleeding.

So if you want to know the safe period not to have a pregnancy, that is the pre-menstrual phase and if you and your partner are seriously considering having a baby the target phase is the secretory phase. This ruling however is assuming that you have a regular cycle meaning your menstrual flow begins after the same number of days.

I remember my younger sister telling me how creepy it was when total strangers would grab her belly in stores etc. when she was pregnant. Now regular site reader, world traveller, and cheese/chocolate aficionado, Lieke updates me on the “enjoyment” of having her body on public display. From the WTF? files…

Have you experienced similar bullshit? What’s up with this? Let’s hear your comments!

I’m 6 months pregnant and already a crappy mommy. How’s that for a new record?

I’ve just turned 40. I’m pregnant because I wanted to be, thankfully without any external assistance (apart from the one you might expect), and in damn record time too. I’m healthy and active, I try to work out 4-5 times a week according to the Gospel of Squat, and yeah: I do that with all necessary precautions and adaptations to accommodate my ever growing bump.

Truth be said, it was already kind of there because despite of being healthy like a pig, I’m also a bit overweight according to most standards, even after losing 25 pounds last year. Apart from the occasional, not even weird craving I usually don’t give in to (crisps and ice cream), I try to eat healthy stuff I cook myself. And I feel fit and great.

SO WHY THE HELL AM I ALREADY MADE OUT TO BE A CRAPPY MOMMY-TO-BE?!

For many people, being pregnant means being in a state worse than physically handicapped.

It apparently also means abstaining from any (let alone strenuous) exercise. Eating “ well” is highly recommended but can be anything from stuffing yourself because you’re “ eating for two” to counting every single damn calorie you ingest.

Also recommended by my army of apocalyptic friends and family: sitting around and not moving at all for 9 months. They even research the internet on my behalf for any scary pregnancy condition I (or the baby) might attract because of my lifestyle.

I’ve been having fun collecting insane advice about my ever-growing bump:

1. Do you drive?! (5 times)
2. You shouldn’t work out AT ALL! You might drop the baby (umpteen times)!
3. Do you swim?! (+ lots of dirty looks on the beach from older women why think I’m behaving irresponsibly)
4. While swimming: (screeching voice from the shore): YOU! HEY YOU! Who, me? YES, YOU!!!! GET OUT OF THE WATER NOW! Are you talking to me? YES, YOU!!! GET OUT! NOW!!!!! But why?! (thinking: sharks? Tsunami? WTF?) THE WATER IS DIRTY! IT’S UNHYGIENIC!!!! (look down: crystal clear, fishes dancing around my toes…)

Well, dear friends and family, I am just not buying into that shit.

Instead of listening to you I:

1. Consulted my physician/gynecologist and guess what: OH HORROR! He gave me the green light to go on with, training, eating and living like I was a normal person, barring any pregnancy complications, in which case (duh!) I should consult him again.
2. Talked to my PT, who adapted my training program and food recommendations to fit the bump.
3. I (sometimes smiling, sometimes grimacing with gritting teeth) pointed out the above to anyone trying to persuade me that “what everybody says” was actually better advice.

And guess what: they shut up.

So, for all of you ladies in the same situation as me: keep up the good work as it’s only going to benefit, not harm you; do what you have to do, want to do and can do, using your physician’s advise and your own common sense.

• Listen to expert advice and your body, and say screw you to anyone else.
• Kiss your partner and thank them for caring.
• Nod to your mom and do your own thing.
• Smile at your friends and say: thank you, I’ll think about it.
• And beat up anyone else on the useful pretext of “ pregnancy hormones” .

I am often asked what time of the day is the best time to workout. That entirely depends upon the individual. In order to reap optimal benefits from your exercise and weight loss program, you’ll need to schedule your workout for a particular time of the day when you know you will be feeling wide awake, energized and ready to focus entirley on the workout without interruption.

Many people believe they need to exercise first thing in the morning, on an empty stomach in order to burn the most fat. The theory is that after fasting all night, glycogen stores are low and the body will go straight to using fat for energy. While there may be some truth to this, it certainly isn’t necessary. It is far more important to be energized and capable of working out at your full capacity, with an all out effort, so that a signifcant amount of calories are used and you cause a spike in your metabolic rate.

Some people are early risers and enjoy a workout first thing in the morning so they can get it done and out of the way. If you feel your best first thing upon rising and choose to schedule your workouts for that time of day, that’s what it is best for you. The best time to workout is simply whatever works for the individual.

Some of us (like me) just aren’t awake when we roll out of bed and need a couple of strong cups of coffee and a big bowl of oatmeal before even considering a workout. Different strokes for different folks. I normally get my workouts in about 4 or 5 hours after I start the day. That’s when I feel most energetic and when my schedule allows for a break from work. Usually I’m at the gym sometime between 11a.m. and 1p.m.

Perhaps you’re a night owl and get a second wind later in the evening after the dishes are done and the kids are in bed. That works great too!

My point is, don’t get too wrapped up in scientific formulas that suggest you must workout in a fasted state to optimize fat burning. Don’t worry about hormone fluctuations, cortisol levels or anything else for that matter. The best time to workout is whenever you can schedule it and devote your full attention and effort to it. At the end of the day all that matters is that you burned some calories and worked those muscles.

It’s been dubbed ‘reverse retouching’ and involves using models who are cadaverously thin and then adding fake curves so they look bigger and healthier.

This deranged but increasingly common process recently hit the headlines when Jane Druker, the editor of Healthy magazine – which is sold in health food stores – admitted retouching a cover girl who pitched up at a shoot looking ‘really thin and unwell’.

It sounds crazy, but the truth is Druker is not alone. The editor of the top-selling health and fitness magazine in the U.S., Self, has admitted: ‘We retouch to make the models look bigger and healthier’…

I have taken anguished calls from a fashion editor who has put together this finely orchestrated production, only to find that the model they picked six weeks ago for her luscious curves and gleaming skin is now an anorexic waif with jutting bones and acne…

Naturally, thanks to the wonders of digital retouching, not a trace of any of these problems appeared on the pages of the magazine. At the time, when we pored over the raw images, creating the appearance of smooth flesh over protruding ribs, softening the look of collarbones that stuck out like coat hangers, adding curves to flat bottoms and cleavage to pigeon chests, we felt we were doing the right thing.

Our magazine was all about sexiness, glamour and curves. We knew our readers would be repelled by these grotesquely skinny women, and we also felt they were bad role models and it would be irresponsible to show them as they really were.

But now, I wonder. Because for all our retouching, it was still clear to the reader that these women were very, very thin. But, hey, they still looked great!”

Former Cosmo editor Leah Hardy’s column in the Daily Mail

Blog commentary: Reverse airbrushing: Photoshop Jumps the Shark

This periodic swelling or bloating that is connected to gravitational positioning of the body, is known as Idiopathic Cyclical Edema Syndrome.

This condition can often get worse leading up to the menstrual cycle of the woman. Certain endocrine system conditions or specific problems relating to women’s health could be responsible for this.

Also, those who are on diuretics or laxatives or have eating disorders could suffer from this problem. The most commonly noted symptoms are:

• In the areas where swelling and water retention is noted, there could be some pain and discomfort
• Some symptoms similar to carpal tunnel syndrome may be noted
• Morning aches and pains of diffuse nature may be experienced
• Muscle and bone pain are also common
• Headaches are also seen to accompany the swelling
• Joint stiffness in the morning may be commonly seen
• Worsening of PMS symptoms may be seen although Idiopathic Cyclical Edema Syndrome itself does not cause mood swings, irritability or feelings of depression the way PMS can.

Vegetables are an essential part of your daily diet. The benefits of eating loads of fresh veggies are innumerous, including providing you with a rich source of fiber, antioxidants, vitamins, and minerals. Below are 3 amazing veggies you won’t want to leave out of your summer salads.

Asparagus

Asparagus is rich in fiber, especially insoluble fiber. Just 1 cup of steamed asparagus will provide you with 2.8 grams of fiber, improving your digestion and reducing the amount of bad fat your body will absorb.

Asparagus also carries 32% of your daily value of vitamins, aiding you body in the production of collagen, which improves the health of your skin, tendons, ligaments, and blood vessels. Along with vitamins, these fibrous green veggies provide you with a significant amount of manganese, and foliate.

To top it all off, eating asparagus nourishes your body with a special carbohydrate known as inulin. This carb improves the production of healthy enzymes in your digestive tract.

Eggplant

Eggplant has been cultivated for more than 2,500 years, and with good reason. It’s loaded with fiber to aid in healthy digestion, along with potassium, which helps with overall metabolic function.

This veggie gets its purple color from anthocyanin nasunin, a highly potent fighter of free radicals that helps protect your cell membranes. It is also rich in thiamine, a water-soluble vitamin that breaks down fats and proteins, while aiding in the conversion of carbs to glucose for energy stores.

Red Bell Peppers

A delicious red fruit or veggie provides you with a great amount of vitamin C. However, red bell peppers top the charts with an amazing 300% of your daily value of this potent antioxidant. Also rich in vitamin A, these two powerful antioxidants found in red bell peppers team up to fight against free radicals.

Red bell peppers are also a good source of vitamin B and folic acid, providing you with ample energies stores and fatigue prevention. In addition, a small trace of lycopene found in these bright veggies can boost muscle growth.

Selection

Buy vegetables that are in season from local farms. Organically farmed produce is your best choice. However, organically farmed produced that is shipped from far away regions may still carry harmful pesticides due to regulations. If you can, grown your own vegetables in a small box or garden outside of your home.

About Kellie

Kellie Davis is a graduate from Florida Gulf Coast University with a B.A. in English. She is now a freelance writer, contributor to the Olicious Life, and NPC figure competitor. She currently resides in Arizona with her husband and two young children.

Many health publications boast the positive benefits of soy protein, but fail to mention how soy truly affects your body. Consumption of soy products actually increases your risk of developing thyroid disease as well as other hormone complications. Isoflavones in soy protein act as a strong anti-thyroid agent, capable of suppressing thyroid function.

Soy Isoflavones Revealed

The isoflavone Genistein found in soy is a potent phytoestrogen. These chemicals behave as endocrine disruptors, or plants that act as hormones, interfering with the endocrine system. United Kingdom studies show that large amounts of soy will disrupt the menstrual cycle, altering fertility and even changing the status of sex hormones.

Isoflavones not only suppress your thyroid, but also interfere with any thyroid medication you are taking. Soy protein inhibits the absorption of synthroid, so soy should be avoided altogether if you have thyroid disease.

Taking a Risk

Since the 1950’s, soy-based baby formula has been known to cause potential risks in infants, including development of autoimmune thyroid disease.

Studies show that these infants have 13,000 to 22,000 times more estrogen compounds found in their blood that babies fed milk-based formula or breast milk.  This equates to taking 5 birth control pills per day. Girls fed soy formula run the risk of prematurely developing, while boys are often underdeveloped.

Soy Toxicity

Soy is a known toxin for both humans and animals alike. Known as anti-nurtients, toxins found in soy prevent your body from absorbing vital nutrients from other food sources. They also have the ability to target specific organs and cells, causing detrimental health issues.

Phytic acid is one of the most dangerous chemicals found in soy protein. The typical process to prepare soy products does not neutralize phytic acid. High levels of phytic acid have been shown to decrease assimilation of magnesium, calcium, zinc, and iron. The processing of soy-based foods has also resulted in the making of carcinogenic toxins like lysinoalanine and nitrosamine.

Soy Means Big Business

Processed soy products in all forms are notoriously bad for your health. Healthy soy needs to go through a 2-year fermentation process, and this is completely disregarded by the soy industry. The soy industry has been encouraged for years to remove isoflavones from its products. Instead, it continues to publish reports on the health benefits of soy products.

Consuming Soy Safely

For children, especially infants, no amount of soy is safe to consume. Adults risk thyroid and other hormonal problems when consuming 30 grams or more of soy protein a day. That equates to 5 ounces of soy milk.

Read all labels when purchasing products at the store. You will find that soy is listed in many food processed food items. The USDA published a list of foods, with a total of 128 containing isoflavones. Many include vegetarian labels products like soy hot dogs, tofu, meatless burgers and soy formula.

About Kellie

Kellie Davis is a graduate from Florida Gulf Coast University with a B.A. in English. She is now a freelance writer, contributor to the Olicious Life, and NPC figure competitor. She currently resides in Arizona with her husband and two young children.

When you wake-up, your body is already in an intense detox mode, clearing itself of endotoxins and digestive waste from the past evening meal.

During the morning hours, when digestion is fully completed (while you are on an empty stomach), a primal survival mechanism, known as fight or flight reaction to stress, is triggered, maximizing your body’s capacity to generate energy, be alert, resist fatigue and resist stress.

Animals aren't the only ones with fight or flight reactions!

This highly geared survival mode is primarily dominated by part of the autonomic nervous system known as the SNS (sympathetic nervous system). At that state, the body is in its most energy-producing phase and that’s when most energy comes from fat burning. All that happens when you do not eat the typical morning meal.

If however you follow what “normal guys” do and eat your morning bagel and cereal and egg & bacon, you’ll most likely shut down the above energy producing system.

The SNS and its fight or flight mechanism will be substantially suppressed. Instead, your morning meal will trigger an antagonistic part of the automatic nervous system known as the PSNS (Para sympathetic nervous system), which makes you sleepy, slow and less resilient to fatigue and stress.

Instead of spending energy and burning fat, your body will be more geared towards storing energy and gaining fat. Under this state, detox would be inhibited. The overall metabolic stress would increase with toxins accumulating in the liver, giving the body another substantial reason to gain fat. (Fat tissues serve as a biological storage for toxins)

There's a reason many of us are naturally not hungry in the morning!

The overall suppressing effects of morning meals, can lead to energy crashes during the daily (working) hours, often with chronic cravings for pick-up foods, sweets, coffee and tobacco. Eating at the wrong time, would severely interrupt the body’s ability to be in tune with the circadian clock. The human body has never adapted to such interruptions. We are primarily pre-programmed to rotate between the two autonomic nervous system parts: the daily SNS and the nightly PSNS.

The SNS regulates alertness and action during the day, while PSNS regulates relaxation, digestion and sleep during the nightly hours. Any interruption in this primal daily cycle, may lead into sleepiness during the day followed by sleeping disorders at night.

Morning meals must be carefully designed not to suppress the SNS and its highly energetic state. Minimizing morning food intake to fruits, veggie soup or small amounts of fresh light protein foods, such as poached or boiled eggs, plain yogurt, or white cheese, will maintain the body in an undereating phase, while promoting the SNS with its energy producing properties.

*Note: Athletes who exercise in the morning should turn breakfast into a post-exercise recovery meal. Such meals should consist of small amounts of fresh protein plus carbs such as yogurt and banana, eggs plus a bowl of oatmeal, or cottage cheese with berries.

A better breakfast.

An insulin spike is necessary for effectively finalizing the anabolic actions of GH and IGF1 after exercise. Nonetheless, after the initial recovery meal, it’s highly recommended to maintain the body in an undereating phase by minimizing daily carb intake in the following meals.

Applying small protein meals (minimum carbs) every couple of hours will keep sustaining the SNS during the daily hours while providing amino acids for protein synthesis in the muscle tissues, promoting a long lasting anabolic effect after exercise.

In conclusion, breakfast is NOT the most important meal of the day. The most important meals are post-exercise recovery meals. Saying that, for a WARRIOR every meal is a recovery meal helping to recuperate from either nutritional stress (undereating) or physical stress (exercise). It’s when you eat that makes what you eat matter.

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