Hero

Hero is defined as 1. A person who is admired for great or brave acts or fine qualities. 2. A person who is greatly admired. 3. A person noted for feats of courage or nobility of purpose, especially one who has risked or sacrificed his or her life. 4. A person who, in the opinion of others, has heroic qualities or has performed a heroic act and is regarded as a model or ideal.

I think most Americans agree that members of the United States military are heroes, they go into a foreign land and risk their lives for the interest of the United States. That said, to our enemies they are no heroes, they’re villains destroying their homeland. I also believe that the majority of Americans consider law enforcement to be heroes, however there’s a large portion of people who consider the police to be bullies or worse. I think we can all agree that firefighters, EMTs, and paramedics are heroes. To kids growing up their favorite athlete can be a hero, to a young boy his father, and to a young girl her mom. The list goes on.

There really is no clear cut criteria, it’s all subjective, a hero to you may not be a hero to me and vise versa.

Courage – the quality of mind or spirit that enables a person to face difficulty, danger, pain, etc., without fear; bravery.

There are lots of ways to look at this as well. It takes courage to go fight a war, go into a burning building while everyone else is running out, apprehend an armed criminal, get into a cage and fight another man, go to school on your first day when you don’t know anyone, fight cancer, tell you mom you did something you weren’t supposed to, admit to yourself your family and friends that you are gay, etc, etc..

Just because you may disagree with what others perceive as courage doesn’t diminish their perception of it. To compare someone who’s fighting cancer, to someone who lost a leg in war, to a transgender person is not fair. The phrase apples to oranges come to mind.

So did what Bruce Jenner did take courage? Yes

Is Caitlin Jenner a hero? To the others who are going through the same struggle, Yes.

I personally do not see Bruce/Caitlyn as a hero, but I do think he/she showed courage. Either way none of this affects my life so I move on.

Why are so many of you so angry over this? Keep scrolling, change the channel, whatever. Why must everything fit within your realm of what should be. We all need to accept the fact that we are all different, with our on views, needs, and beliefs.

And stop bring God into everything it’s irrelevant to the conversation, and from what I understand about Jesus he would be not only tolerant of all this, but helpful and supportive.

Peace

Cheat Meal (Bologna)

“Cheat Meals”

Just the concept alone behind the term cheat meal irritates the shit out of me. Let me start off with this, diet is not a special thing you go on to lose, gain or maintain weight. Your diet is the food you eat: period. Everyone is on a diet, if you’re not, well that means you don’t eat. Second, if your diet makes you feel deprived you need a new nutritionist.

There is no reason the foods you like cannot be a part of your regular intake. You just need to be sensible about the way you eat them. If bacon is you thing, (as it seems to be for lots of people), well then eat bacon. For breakfast, try having 2 slices of bacon with egg whites on whole wheat toast, not a pound of bacon.

You need fat, protein, and carbohydrates in your diet. Not all fats, carbs, and proteins are created equal, but if you stick within you daily caloric requirements and keep you macro-nutrients in the proper proportion and eat a big variety of foods, well then you can eat the foods you like and still reach the goals you’ve set for yourself…

Of course if by cheat meal you mean you ingesting 3000 calories of pure crap, well then you are doing some serious damage to yourself even if it is only once a week and you need to rethink what it is that you want..

Peace

Hit the Gym

Unless you’re planning on being a bodybuilder stop lifting like one. Does your workout look a little like this? Back/hams/biceps – chest/triceps/forearms – quads/shoulders/traps? Are you doing 3 sets of 8, pyramids, tri sets, super sets, etc? Well if all this looks familiar, good luck at the Olympia.

Now I know most of you are not training to be bodybuilders so why are you lifting this way? I would rather see you join the cult; C—-fit. Now I don’t agree with their complete philosophy, and I think the Paleo diet is a bit ridiculous, however they do have some pretty good workouts. That being said, they also take things too far for the average person and that can be quite dangerous.

So if you’re working out (lifting) just to stay in good shape, cut fat, put on a little muscle, and just get a little stronger you should be hitting all your muscles in each workout; to some extent. Start each workout with a major movement and then follow with exercises to support. I typically divide the workout by 4 parts, military press, dead lift, flat bench press, and squat. You can do this however you feel comfortable just follow the format.

Here is an example: Day 1 – Military press, barbell row, close grip press, dips. Day 2 – Dead lift, straight leg dead lift, barbell curl, rack pull up. Day 3 – flat bench press, incline chest press, and pull ups, bent lateral raise. Day 4 – squat, shrugs, leg curls, and hang cleans.

The next issue I would like to address is how much weight, how many reps, and how many sets to perform. I see it all too often, people just through some plates on a bar do 8 or 10 reps, add some more weight and repeat with no rhyme or reason. Well I’ve developed a formula that works well and lets you see your progress, and most importantly you will feel your progress. The rep range I work in is 8 to 12, if I can’t hit 8 reps; the weight is too heavy, if I can do more than 12, well then it’s not heavy enough. Next is sets, I typically do 3 sets increasing the weight by 5 pounds per set. Here’s an example, set 1 – 100lbs set 2 – 105lbs set 3 – 110lbs. Now as long as I hit my rep range the next time I do this exercise I will start at my middle set weight: example 105, 110, 115.

Next, be sure to write down your workouts and record everything, by writing it down on paper you know exactly what you need to do in each workout. I don’t care how good your memory is there is no way you can remember every weight and every set and every rep. Also by writing everything you can see you progress on paper, as well as in the mirror and in the way you will feel.

Now each time through the 4 workouts is 1 cycle. I recommend that every fifth cycle is used as an active rest period. This will help prevent reaching a plateau and or burning out. To achieve this active rest you will be doing the same workout as in the cycle, the only difference will be in the weight used and reps, during this period you will use the weight from the middle set of your previous workout and performing 8 reps for 3 sets. After 1 cycle of active rest resume the above format.

Be sure to start each workout with a good full body warm up, and stretch when you finish lifting. I’ll address flexibility training, cardio training, and abs in future blogs.

If you don’t fully understand or would like more detail on this please message me and I will be happy to give you more info and explain in great detail.

Peace

Weight Loss

In its simplest form, create a caloric deficit and you will lose weight. How do I create a caloric deficit? Simple, take in less calories then you use. How do I do that? Well first off you would need an idea of how many calories your body burns in a day (not including exercise); this is your resting metabolic rate (RMR). The easiest way to get an estimate of this number is to multiple your body weight by 11 for a female, and for a male multiple your body weight by 12. This will give you a good estimate not an exact number, but it’s a good guideline to use. To get the actual RMR is a bit more complicated, there are many factors that come into play.
So if you’re a female and you weigh 150 pounds your RMR is approximately 1650 calories, (150×11=1650). To lose 1 pound you need to have a deficit of 3500 calories. So if you go on a diet of 1300 calories daily your deficit would be 350 calories per day and you would lose 1 pound every 10 days. Theoretically
Why do I need to exercise? I’ll just diet and within a few months I can lose the weight. Well here’s what happens, your body goes into self preservation mode and adapts by slowing your metabolism to make up for the lack of food intake; and also starts to break down muscle for energy. Adding daily exercise prevents this process from happening.
So here’s the skinny, for best results; diet and exercise combined is the way to lose excess body weight (fat). Cut 350 calories daily with diet and 350 calories daily with exercise for a total daily deficit of 700 calories and you will lose 1 pound every 5 days. Theoretically
Obviously it’s a bit more complicated in reality; there are a lot of other factors that come into the equation. However that is the simple science behind weight loss.
Peace