You Can't Outrun Bad Nutrition

I hear it all the time, "You can eat anything you want because you hike, run and workout all of the time."
But the fact is, I can't outrun bad nutrition.
I could easily burn the calories in soda, sugary cereals, white bread, or any of the other poisons so common to most people's diets, but I can't outrun the detrimental affects poor nutritional choices will have on my health....and neither can you.

© 2015 TOPFIT

TOPFIT Daily Activities --- Heavy Lifting and Heavy Bag
When it came time for my afternoon workout, I couldn't decide between doing Olympic lifts, squats, or deadlifts. So, starting with a fairly light bar and adding 10 - 20 lbs each set, I began the workout with snatches and overhead squats. When the bar got to heavy for those, I moved on to power snatches, then clean & jerks, followed by power cleans, and finally supersets of standard and sumo deadlifts.
Later, since I had a little free time before an evening client session, I headed back out to my gym for a 30 min heavy bag workout.

www.topfitonline.com

~Feelin' Alive!~

'Fat But Fit' Theory Mainly Flops in Long Term

The notion that it's possible to be obese and healthy finally may have been debunked.

While some obese people show no signs of heart disease, a new study suggests it's just a matter of time before the consequences of carrying substantial, excess pounds ultimately take a toll.

British researchers followed more than 2,500 men and women for 20 years, tracking their body mass indices (BMI), cholesterol counts, blood pressures, fasting glucose amounts and insulin resistance levels. Among many of the study subjects who were obese, heart disease risk factors eventually appeared, according to the study, published Monday in the Journal of the American College of Cardiology.

"Based on this the state of healthy obesity should be regarded as a high risk state," said lead author Joshua Bell, a researcher in the department of epidemiology and public health at University College London in England. "Over the long term there is a tendency to progress to unhealthy obesity rather than staying stable or becoming healthy non-obese."

The findings would appear to refute long-standing arguments that people can be obese and remain completely healthy.

read the full article here

TOPFIT Daily Activities --- Jacksonville Forest Park Hike
Today's hike started out cold and foggy, but it ended up being warm and sunny.  Although I spent most of my 2 hrs on the trail hiking, I threw in half a dozen hilll sprints just for fun.

~Feelin' Alive!~

Strength Variables

One question that comes up quite often is why one person will develop more strength and muscle than another will when they’re doing the same exercises and following the same program.  Some people feel that they must be doing something wrong if they aren’t getting the same results as their friend or training partner.  What they must understand is that there are several variables affecting development and we don’t have much, if any, control over them.

 One of the most important variables is muscle fiber type.  We have two basic types of muscle fibers, which we’ll refer to as ‘fast twitch’ and ‘slow twitch’ muscle fibers.  Fast twitch fibers produce high levels of force for short periods and are used for activities such as weight lifting.  Slow twitch fibers produce low levels of force for long periods and are used for activities that require endurance.  Although both types of fibers respond to strength training, the fast twitch fibers experience greater increase in size and strength and may get more results faster from a weight training program.

Most people have a fairly equal combination of fast and slow twitch fibers.  Some people, however, have been born with a higher percentage of fast twitch fibers that make them better at sports such as sprinting, bodybuilding or powerlifting.  Others have a higher percentage of slow twitch fibers that contribute to them being better at endurance sports such as long distance running.

Muscle quantity can be affected by a person’s gender.  Men and women’s muscle tissues are characteristically the same, but men generally have more muscle tissue because muscle size is increased by the presence of testosterone.  Since larger muscles are usually stronger muscles, men are generally stronger than women.

Age can also affect gains in size and strength.  Although people of all ages can make strength and size gains with the right resistance training program and a proper diet, as we age the gains can come slower.  This may be partially due to the drop in testosterone levels as we get older.

The point that a tendon attaches to the bone can greatly affect strength.  In the case of the bicep curl, if two lifters have the same muscle and bone length, the one that has the bicep tendon that attaches further down the forearm will have a biomechanical advantage and will be able to lift more weight.

Similarly, people with shorter limbs can often lift more because of the mechanical advantage.

A person’s recovery ability will also affect their results.  A person who’s body recovers quickly will be ready to train again, while his training partner may not be totally recovered and will only suffer from overtraining if he trains too soon.

Although all of these variables are determined by genetics, we have the ability to manipulate them to make the best of our genetics.  I’ve always believed that genetics are only there to play with and challenge us.  Genetics don’t determine how you live your life, how you eat, and how often or how you train.

© 2015 TOPFIT

www.topfitonline.com

TOPFIT Daily Activities --- Lower Table Rock Run
Even with slick, muddy trails, it was still a great day for a run on Lower Table Rock.

~Feelin' Alive!~

TOPFIT Daily Activities Review

I said goodbye to the old year and hello to the new year in typical TOPFIT fashion this past week.
In addition to a rest day, this past week's activities included:

2 Jacksonville Forest Park hikes
2 Table Rock runs
2 heavy bag workouts
1 patented ~TOPFIT Year End Tribute to 2014~ (see 12/30/14)
1 Annual ~TOPFIT January 1st Pushup Challenge~ (see 1/1/15)

Did you treat your body to some healthy activity this past week?

~No Challenge, No Change~

Exercisers Beware

Steroid abuse is still on the rise, and not just among professional athletes and bodybuilders. Despite numerous educational efforts by health care officials, many amateur and high school athletes looking for that elusive competitive edge still believe they can get it from a syringe or a bottle of pills. What they don't realize is that steroids will give them a lot more than they bargained for.

Not Worth The Risk

Acne. Liver damage. Increased risk of heart disease. These are just a few of the side effects associated with anabolic steroid abuse. And there's more.

The side effects are severe. Men who use steroids also may develop gynecomastia (the development of breasts), priapism (painful prolonged erection) and edema from sodium and water retention. They also will be more prone to cardiovascular problems since steroids decrease high-density lipoprotein levels (HDL) or "good" cholesterol, and increase low-density lipoprotein levels (LDL) or "bad" cholesterol. Coupled with hypertension and negative changes in myocardial tissue, steroids users are at an increased risk for heart attack as well.

Of additional concern are alterations in psyche and behavior (i.e., aggression, physical dependence) and decreased immune function. Changes in the reproductive system, such as a reduction in testicle size, sperm count and mobility, and a decrease in the levels of endogenous testosterone and other sex hormones are common.

Women At Risk

Unlike men, whose side effects may be reversible once the abuse has stopped, women experience irreversible changes, such as a deepened voice, increased facial and body hair growth, enlarged clitoris and coarser skin. In addition, irregularities in, or cessation of menstrual cycle, increased libido, aggressiveness, acne and decreased immune function may occur. Women are also prone to the cardiovascular risks and changes in psyche and behavior that men experience.

All Risk, No Glory

There is an even scarier risk of steroid abuse: death. Steroid users who share needles are putting themselves at risk for developing infections such as HIV, hepatitis or other viral diseases.

The terminal risks of steroid abuse are not fully known. Some published cases of tumors and other cancers related to steroid abuse have been reported. Even so, physicians and researchers do not know all the repercussions of steroid abuse on one's body and future health. Controlled research is unethical and only information from abusers is usable; yet this data may be inaccurate since most users are not forthcoming about the full extent of their steroid use.

Since the late 1980s, the federal government has begun to crack down on steroid use and distribution. Possession of steroids with intent to distribute without a valid prescription is a felony and subject to prosecution. Likewise, steroid use is a violation of the rules of virtually all sports leagues and councils as well as the traditional ethics of good sportsmanship.

No Substitute For Training

What most steroid users don't realize is that they are placing themselves at risk for something they could achieve on their own. Many experts agree that the effects of steroids on strength and muscle mass of beginning weight lifters or athletes are minimal when compared with the effects of an intensive weight-training or conditioning program.

The best way to improve performance and increase muscle mass is to follow a well-designed program that challenges both your body and your mind. No drug can do that for you.

© 2000 American Council on Exercise

TOPFIT Daily Activities --- Rest Day
Yup, that pretty much says it all.  It was time for a laid back day of minimal physical activity.

~Feelin' Alive!~

Don’t Ignore Pain and Soreness

Whenever an exercise causes pain, PAY ATTENTION!!!
Your response to pain can be the difference between a temporary annoyance, and a serious injury.

Muscle Soreness

When you start a resistance training program, or change some aspect of your routine, it’s normal to feel some soreness in 24-48 hours in the muscles that were used.  The pain is caused by microscopic tears in the muscles and connective tissue in your body.  This may sound harmful, but this microtrauma is a natural response of your body when you demand that it do more work than it’s accustomed to doing.  This is why it’s so important to get enough rest before working a muscle again.  Each time you lift weights and cause this microtrauma, your body needs enough down time to recover and rebuild a bigger and stronger muscle.  Without sufficient rest, you will be in a constant state of overtraining.

Cramps

Muscle cramps are intense, involuntary, contractions of muscles, quite often in the calves and hamstrings.  Cramps are often caused by dehydration, but can also be the result of intense voluntary contractions during a particularly challenging set of an exercise.  One of the best defenses against cramps is to stay hydrated, but if you do cramp, stop what you’re doing (like you really have a choice) and gently stretch the affected muscle.

Pain Just After or During Exercise

Repeated contractions during a workout cause a build up of lactic acid in the muscle tissue.  This may cause the ‘burn’ that many lifters experience without any actual injury.  If, however, you feel any sharp pain, stop exercising and have the pain checked by a doctor.

Injury

You always need to be in control of the weights, and not let them control you.  Failure to maintain control can, and will, result in injury.  Bad form, using momentum, jerking the weights around, not warming up, dropping the weights, trying to lift too much, or not concentrating on what you’re doing can result in some of the following injuries:

Sprains—a stretching or tearing of ligaments.
Strains—a stretching or tearing of a muscle, tendon, or fascia.
Tendonitis—inflammation of the tendon which may be caused by lifting too heavy on the first set, or not warming up properly.
Ligament injuries—may be caused by jerking the weights.

When such injuries occur, use the R.I.C.E. method of treating the swelling and inflammation:

• Rest—stop what you are doing and rest the affected area.
• Ice—wrap some ice in a towel (never put ice directly on the skin) and place it on the wounded area for 15-20 minutes, 3-4 times a day.
• Compress—wrap the injured area snugly, but not too tight, with an elastic bandage.
• Elevate—raise the injured area to help reduce swelling.

Resistance training has many benefits and can be a healthy and rewarding pursuit, but you need to pay attention to pain and soreness and how your body responds to different exercises.  If something doesn't feel right, don’t do it----either find a different exercise to work the muscle or ask for assistance to see if you’re doing something wrong.

© 2015 TOPFIT

www.topfitonline.com

TOPFIT Daily Activities --- Heavy Bag
Today, after a couple of active hours with Mason, I made time for a 30 minute heavy bag workout.  Overall, a rather low-key day.

~Feelin' Alive!~

Don’t be a dummy: New Year’s ‘detoxes’ are a waste of time

From a scientific standpoint, there's no good reason to do a 'detox' unless you're in rehab. No amount of juicing will atone for the health sins of 2014, and you might be doing yourself more harm than good.

It would be great if the right combination of freshly squeezed juices could make us all healthier and happier, but that just isn't the case. This isn't news: As quickly as juice cleanses have emerged as a popular diet option in recent years, scientists have emerged to debunk their usefulness.

For starters, the idea of a need for a detox -- that your body is full of things that shouldn't be there, and can be flushed out by more "natural" food and drink -- is a tad misguided. From The Telegraph:

One misconception confronted in the report is the notion that "you can lead a chemical-free life". This is clearly wrong because everything is made of chemicals, and so claims that products are "chemical-free" are not true.

A report on the Greenpeace International website states: "If someone came into your house, mixed you a cocktail of chemicals and offered it you, would you take them? Of course not.

"You wouldn't want untested chemicals in your home, your drink or your body. You don't want them but, shockingly, they're already there."

Derek Lohman, an inorganic and radio chemist, said: "If someone came into your house and offered you a cocktail of butanol, iso amyl alcohol, hexanol, phenyl ethanol, tannin, benzyl alcohol, caffeine, epigallocatchin and inorganic salts, would you take it?

"It sounds pretty ghastly. But tea is a complex mixture containing the above chemicals in concentrations that vary depending on where it is grown."

“Let’s be clear,” Edzard Ernst, emeritus professor of complementary medicine at Exeter University, told The Guardian,“there are two types of detox: one is respectable and the other isn’t...The [use outside of drug rehabilitation] is the word being hijacked by entrepreneurs, quacks and charlatans to sell a bogus treatment that allegedly detoxifies your body of toxins you’re supposed to have accumulated.”

Here's the thing: Your body is designed specifically to detoxify itself 24/7. If bad things could just build up infinitely in an otherwise healthy individual, we'd all be done for. And there's no evidence that drinking extra water or consuming certain foods speeds up this process in the least. If you've got the feeling that your kidneys aren't pulling their weight, you don't need a week of juicing -- you need to see a doctor.

But for most people, doing a detox regimen -- especially during peak New Year's Resolution season -- is about getting healthier (and usually thinner) in general, not just cutting down on dangerous "chemicals." So is there any reason to chug kale juice exclusively for a few days?

Fasting (which is what you're doing if you're living on juice, come on) can actually make it harder for your body to go about its natural "detoxing" processes. If you're eating less food, you're having fewer bowel movements -- and that's where most of the unfriendly stuff is supposed to end up. Fasting can also slow down your metabolism, so it's not a good choice for weight loss, either. And doctors warn that those in poor health shouldn't fast, so it's not a great thing to jump into after a month-long holiday binge.

There's nothing wrong with wanting to start 2015 off nice and healthy, but don't let the thrill of self-deprivation -- or misplaced trust in a high price tag -- fool you into taking the detox route. Enjoy a kale-filled smoothie for breakfast if you so desire (full disclosure: I certainly do) but remember that the best way to live a non-toxic life is to work out and eat a wide variety of foods -- not spend a week slurping down beet juice.

source

TOPFIT Daily Activities --- Jacksonville Forest Park Hike
Today I made time for a fantastic hike on the Jacksonville Forest Park trails.  Lots of brisk hiking, a hill climb challenge, and even time spent just sitting at the top of Upper Twin Peaks enjoying an awe inspiring Shinrin-Yoku experience.  Plus a little time whittlin' on a hikin' stick I picked up along the way.

The hazy view from the top of Upper Twin Peaks.

~Feelin' Alive!~

Weight Loss or Fat Loss?

When it comes to weight loss, the scale isn’t telling you the whole story.  The scale is an important tool in tracking progress, as is a measuring tape, but they don’t tell you how much of your loss is fat and how much is muscle.  In order to know if your weight loss has been primarily fat loss, you need to know your bodyfat percentage preferably from skin fold calipers, hydrostatic weighing or DEXA.

I’ve encountered too many people who are proud that they’ve reached their “ideal” weight, but more often than not they achieved it through unhealthy diets.  If they exercised at all, they probably only did aerobic/cardiovascular exercise and left out resistance training.  The result is a loss of muscle mass and they still have an unhealthy bodyfat percentage that can potentially be higher than it was before they started the diet.

When a caloric deficit is created through diet and aerobic exercise, the body will probably lose weight.  Unfortunately, your body would much rather shed muscle than fat so you need to send a message to your body that it needs to keep the muscle it has.  The way to do this is with a properly designed resistance training program.  In addition to keeping the muscle you have, you might also build more muscle which will help you burn even more calories even while at rest.  Plus, resistance training will help increase bone density, reduce the chance of injury, lower high blood pressure, reduce the risk of diabetes, and the list just goes on and on.

So, be sure to include all of the necessary components in your weight loss program. An incomplete fitness and weight loss program will lead to incomplete and compromised results.

© 2015 TOPFIT

TOPFIT Daily Activities --- Upper Table Rock Run and 1115 Pushups
Today I brought in the New Year in typical TOPFIT style.
I started with a fun run on frosty Upper Table Rock.
Then I did my annual ~January 1st Pushup Challenge~.  Using today's date (1-1-15) as my target number, I did 1115 pushups in a little less than an hour.

~Feelin' Alive!~