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Mon Jul 12, 2010 at 06:40 AM PDT

WHEE- Two Simple Yoga Dogs

by NC Dem

  As I have tried to continue dropping that last few pounds that appear to be so stubborn, I have gone back to some simple movements that challenge body strength and stamina. One of these is rope jumping for cardio. The other is a few simple yoga movements that demand strength but offer some powerful stretching and chest opening results as well.

  Today, I want to focus only on the downward facing dog and the upward facing dog. Most yoga sequences will have them combined for maximum core workouts. I recommend that you find a few moments of solace each day to experiment and perfect this very simple yoga transition. I have never taken a yoga class but really enjoy the grace and power that a well trained yoga advocate can perform.

WHEE (Weight, Health, Eating and Exercise) is a community support diary for Kossacks who are currently or planning to start losing, gaining or maintaining their weight through diet and exercise or fitness. Any supportive comments, suggestions or positive distractions are appreciated. If you are working on your weight or fitness, please -- join us! You can also click the WHEE tag to view all diary posts.

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Mon Jul 05, 2010 at 06:53 AM PDT

WHEE- Build Your Biceps with Dumbbells

by NC Dem

  Including this diary on your biceps, I have three diaries left on the series that I began last fall. Today, we will focus on your biceps. Next month, I will cover the hamstrings. I had actually planned to cover the hamstrings this month but once I got this month's issue of Men's Health I decided to change. So in August, we will discuss the Hamstrings and then in September we discuss the abs. Besides, I couldn't conclude the series on two "trophy" muscles. At the end of the diary, I will include links to all the "muscle diaries", but I did want to highlight the very first diary on the Triceps since they are so closely aligned with the biceps.

WHEE (Weight, Health, Eating and Exercise) is a community support diary for Kossacks who are currently or planning to start losing, gaining or maintaining their weight through diet and exercise or fitness. Any supportive comments, suggestions or positive distractions are appreciated. If you are working on your weight or fitness, please -- join us! You can also click the WHEE tag to view all diary posts.

 

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Mon Jun 28, 2010 at 07:52 AM PDT

WHEE- The Biological Functions of Fat

by NC Dem

  We all know that within our bodies, the constant flux of cellular decisions on fat and muscle help determine if we are overweight, normal weight, or maybe even too lean. Active challenged muscles are rich in mitochondria that are energy centers for the body. If our muscles are inactive, the cellular burning of fuel (calories) slows. If we constantly consume more food than our bodies are burning daily through metabolism, thermogenesis, and activity, we will increase the size of fat cells or create new fat cells.

  In order to lose weight and develop a more healthy body, we must first learn what are the biological functions of fat. As most of you know, I have been obsessed with gaining or at least maintaining my current level of lean muscle mass in my body. While on the week away from home at the beach this past week, I learned more about fat than muscle. Although I walked on the beach daily for a couple of hours, I always returned to the condo with my kids, my wife, and a full very well stocked kitchen. I always eat more at the beach.

  Join me below for a quick look at what I think are the 4 major functions of fat and why we need to correctly understand these functions in order to begin a body change to more muscle and less fat.  

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  I really not sure why I chose to start this diary. I guess it started from a comment by shmuelman back in April of this year. He recommended that high intensive training played havoc with your body and recommended that I read some of the works of Stu Mittleman and Phil Maffetone. Well, I took him up on his challenge.

  I have now read all of Mittleman's Slow Burn, and have begun to re-read a few sections. One of the more interesting chapters involves his research into how our blood type may/should influence our diet and exercise program. Mittleman was not the first to review this literature but it gave me a start to thinking about where this might lead us.

  Join me below for a diary filled with more questions than answers. Hopefully, the life experiences of some of you will help us all find some answers.

Poll

Do you know your Blood Type?

37%59 votes
33%53 votes
14%22 votes
3%6 votes
0%1 votes
10%16 votes

| 157 votes | Vote | Results

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  It's the first Monday of the month and time for another diary on a muscle and how to best develop it and make it support your body and others muscle groups. At the end of the diary, I will provide links for the other diaries in this series which began last fall. For those that have never pronounced the technical name for your main calf muscle, you can hear it pronounced at Forvo.

   Please join me below for a complete look at the calf muscle and the simple yet very important function that it performs in your body every day.

WHEE (Weight, Health, Eating and Exercise) is a community support diary for Kossacks who are currently or planning to start losing, gaining or maintaining their weight through diet and exercise or fitness. Any supportive comments, suggestions or positive distractions are appreciated. If you are working on your weight or fitness, please -- join us! You can also click the  WHEE  tag to view all diary posts.  

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  I spent a few hours this weekend reading more on metabolism, BPA, and the science of how chemicals of all kinds effect the molecular pathways that signal our bodies to store excess fat or to burn/oxidize the fat in our bodies. Sounds complicated. The truth is that it is complicated.

  Today I only want to outline a framework for some discussion...maybe a few questions that will fly right over my head but at least it might give me a few more avenues to study as I learn more about how to lose weight and yet stay active and healthy.

WHEE (Weight, Health, Eating and Exercise) is a community support diary for Kossacks who are currently or planning to start losing, gaining or maintaining their weight through diet and exercise or fitness. Any supportive comments, suggestions or positive distractions are appreciated. If you are working on your weight or fitness, please -- join us! You can also click the WHEE tag to view all diary posts.  

Poll

The rise of obesity and the associated problems with obesity are caused primarily by:

5%3 votes
76%39 votes
17%9 votes

| 51 votes | Vote | Results

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  I often enjoy trying to dissect an exercise to examine how it affects different parts of the body and how hand positions, feet separation, or any other variations can continually challenge the body. I am firmly convinced that if we alter exercises often, it keeps the body off balance and makes it adapt to different tensions and stresses. This morning I want to look only at the many ways we can adapt one simple cardio movement into almost 20 exercises that become more than cardio and stretching but can become firming and even muscle building movements.

  Join me below as I expand on the diary from April 26th on the Plank Exercise.

WHEE (Weight, Health, Eating and Exercise) is a community support diary for Kossacks who are currently or planning to start losing, gaining or maintaining their weight through diet and exercise or fitness. Any supportive comments, suggestions or positive distractions are appreciated. If you are working on your weight or fitness, please -- join us! You can also click the WHEE tag to view all diary posts.

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  The WHEE community has discussed many different supplements for health and fitness. On almost all there is disagreement. Probably the one supplement that more members use and support is Fish Oil which is an omega-3 fatty acid. I have argued many, many times to monitor your intake of omega-6 acids and omega-3 acids to attempt to lower your balance of the two to 3-1 or no higher than 6-1 ratio. Common thought is that the current American diet is closer to 20-1 or even higher for many. Then why would I, of all people, try Tonalin CLA in my diet since it is derived from safflower oils and is predominately an omega-6 acid.

  Join me below to look at my experience and hopefully create some civil discussion and a moderate level knowledge base from which to make some decisions.  

WHEE (Weight, Health, Eating and Exercise) is a community support diary for Kossacks who are currently or planning to start losing, gaining or maintaining their weight through diet and exercise or fitness. Any supportive comments, suggestions or positive distractions are appreciated. If you are working on your weight or fitness, please -- join us! You can also click the WHEE tag to view all diary posts.

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  In prior months, we have reviewed Triceps, Delts, Glutes, Obliques, Pecs, Lats, and Traps. I will provide links to these diaries at the end of this one. This is provided to our readers so that we may learn more details of how our muscles interact with nerves, our layers of fat, and the fascia that envelopes it all in one spider man like net that runs around and through our muscles, our skeletal system and our organs.

  Join me below as we look at the quads and maybe if time allows a few exercises that may incorporate the quads or isolate the quads so that you may strengthen them to help get you off your butt and out of that recliner.

WHEE (Weight, Health, Eating and Exercise) is a community support diary for Kossacks who are currently or planning to start losing, gaining or maintaining their weight through diet and exercise or fitness. Any supportive comments, suggestions or positive distractions are appreciated. If you are working on your weight or fitness, please -- join us! You can also click the WHEE tag to view all diary posts.    

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Mon Apr 26, 2010 at 07:33 AM PDT

WHEE-How Long Can You Plank?

by NC Dem

  OK, this morning I have hit a blank wall. No really great thoughts so I have been brainstorming for the last two hours trying to decide what to discuss this morning. I have looked at ideas on endurance versus weight training, body weight exercises, more squat positions than you could even dream of, and some flow movements from Adam Steer. But, it just didn't feel right.

  So this morning I want to focus on a couple of options on the plank core exercise. Join me below to look at a couple of videos and then you can have your voices heard.

WHEE (Weight, Health, Eating and Exercise) is a community support diary for Kossacks who are currently or planning to start losing, gaining or maintaining their weight through diet and exercise or fitness. Any supportive comments, suggestions or positive distractions are appreciated. If you are working on your weight or fitness, please -- join us! You can also click the WHEE tag to view all diary posts.  

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  While doing some research on high intensity training (HIT), I sent out a few emails to people who were also interested in this subject and last week was told that Gretchen Reynolds from NY Times was going to have an article in the Sunday Magazine on some research by Dr Barry Braun from UMass. After reading a copy of the article before Sunday, I tried to contact Dr Braun at his office to receive more details from the study so that I could share with all of WHEE. Thus far, I haven't heard back but I did find a few more details.

  Join me below for an explanation of why women are at a disadvantage when it comes to losing body fat.

WHEE (Weight, Health, Eating and Exercise) is a community support diary for Kossacks who are currently or planning to start losing, gaining or maintaining their weight through diet and exercise or fitness. Any supportive comments, suggestions or positive distractions are appreciated. If you are working on your weight or fitness, please -- join us! You can also click the WHEE tag to view all diary posts.  

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   Many of WHEE regular readers know that I often comment on various exercises and insist that you "pause" the exercise near the conclusion of a lift, or push, or pull and fully realize the "squeeze" that this pause offers your muscles. Today I want to focus again on this concept and possibly convince you of its role in improving strength, muscle growth, and definately future performance on an exercise.

WHEE (Weight, Health, Eating and Exercise) is a community support diary for Kossacks who are currently or planning to start losing, gaining or maintaining their weight through diet and exercise or fitness. Any supportive comments, suggestions or positive distractions are appreciated. If you are working on your weight or fitness, please -- join us! You can also click the  WHEE tag to view all diary posts.  

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