Distinct’s Ultimate Health & Conditioning

Stretching is a fundamental exercise that all people ought to partake in, whether they are active or not. In addition to improving your range of motion, thus helping prevent injury, it is also a very theraputic endeavor both mentally and physiologically. In the context I am writing about stretching, we will focus on it’s ability to reduce post-exercise muscle soreness and reduce the severity of delayed-onset muscle soreness (DOMS). There are many different methods, all with their merits, which include: active stretching, static/passive stretching, ballistic stretching, PNF stretching, dynamic stretching and resistance stretching. Today you will learn about static/passive stretching and will touch on dynamic stretching.

Stretching works by elongating a specific muscle or muscle group to it’s fullest length, improving perceived elasticity and eventually extending one’s flexibility. Static stretching is something we have all done before, as it involves extending the muscle in a certain position, and holding it for a set length of time (typically 10 - 30 seconds). Passive stretching is something most of us have likely done as well. You use one body part to “force” another into a set position, such as with an across the chest shoulder stretch, and then hold for the desired length of time. These two methods are the sort I recommend for post-exercise recovery. You must be fully warmed up beforehand, or you risk injury or at the very least additional soreness. When holding your stretch, use a time that is comfortable to you and increase this time as you become more used to stretching. Remember: DO NOT BOUNCE in your stretch, hold it gently and if it hurts a lot, you’re stretching too far. Given that there are literally thousands of possible stretch moves which we cannot possibly cover in this brief article, I will include a simple chart of examples from which you can create your own routine. Don’t forget to do a google search for stretching methods either!

While a must for post-workout recovery, I personally do not feel that the two forms of stretching mentioned above are the preferred method to use pre-workout for a number of reasons. Primarily, I feel that they have the potential for adverse effects such as a temporary decrease in muscular strength, potential for injury due to lack of proper warming up, and can make muscles looser and less stable for quite some time afterwards. A much better approach can be had in the form of Dynamic Stretching, which involves less warm-up and utilizes movements to increase your ROM and activate your nervous system, thus making you more limber and alert, yet not losing any strength or power. To perform this method, during warm up, involve movements such as trunk twists or front and back kicks, and gradually increase your reach and range of motion.

One form of stretching I absolutely do not recommend at all is Ballistic Stretching, which is moving into a passive stretch and then “bouncing”. It WILL sooner or later lead to injury.

Here is a decent video I found on youtube which gives a pretty good idea of what I mean by Dynamic Stretching:

Massage is a wonderful thing for recovery, and if you have ever had a professional one performed on you then you know exactly what I’m saying. However, a lot of us either don’t have the time or the money to regularly see a masseuse, and so in today’s recovery tip I’ll detail self-massage, which can be just as effective if done properly.

Massage increases the flow of lymph, activates the parasympathetic nervous system, stimulates the immune system, improves sleep, temporarily lowers blood pressure and pulse, and relieves pain both through the release of endorphins and from a reduction in inflammation.

Self massage isn’t as odd as you might first imagine. It’s instinctual, as what is one of the things you always feel like doing with sore muscles? You rub them. Since most self massage is pretty intuitive, I wont go into detail about such things as rubbing your neck. There are some pointers though that ought to come in handy for athletic folks. Deep tissue massage is the best form when it comes to recovery, and so when you massage yourself it’s always better to press hard. Use the ball of your hand, finger tips, & fists and don’t be afraid of being too aggressive. You can also use your elbows for such bodyparts as forearms and especially quads.

For those of you who are confused as to where to start, here is my typical routine beginning usually after a contrast shower but before my post workout meal:

1) Start with the feet. Place your thumbs on top, and your fingertips underneath using two hands per foot, and work backwards towards your heel. After running, I find it even more relaxing for my arches if I put all the pressure I can exert with my fingers into the ball of my foot and slide them down towards the heel.

2) Ankles & Calves - First starting with your fingertips in a kneading type motion working down from the knee, and then slide the ball of your hands towards your knee. Then, using the knuckles of your thumbs, massage your calf starting from the base of your Achilles tendon.

3) Thighs - Workone side of your quads at a time with both hands, using your elbow if necessary to achieve the pressure required to really relax them. Then use the knuckles of your thumbs to work the underside, extending up also to & including your glutes.

4) Lower back - I find it helps to start with one hand at a time, using the right hand for the right side, etc. Using the right as an example, support yourself with your left arm and lean, stretching out your right half. Use your fingers & thumb in a pinching motion to massage your sides, and the fingers (or knuckles if you aren’t flexible enough) to massage as far up your back as possible. Do the other side, and then sit up straight and with both hands palm down on your lower back, work up both sides starting from deep down your spine and up to your ribs.

5) Abs - Lie flat on your back or simply arch backwards, and using whichever part of your hand works best for you, work your way down from your sternal notch towards your pelic area.

6) Shoulders/Chest/Upper back - This should come naturally to most of us. I prefer to start with my neck and work up to where the muscles join the base of my skull using my thumbs with a kneading motion. I then, one shoulder at a time, use my hands to knead each shoulder starting on top, then raising the arm and continuing down my lats. Do your pecs by grabbing onto the muscle where it extends into your armpit and kneading it, then using your fingertips do the surface of your chest, and extend up your neck to your chin.

7) I save the arms for second to last as they can get quite fatigued just through massage. Start by kneading your bicep, then work down to your forearm. Use your fingertips and with quite a bit of pressure, run them up from your wrist to your elbow on all sides.

Face & then hands. I include my face as it helps relax my entire body. This is especially useful if you are following up with a nap. Use your imagination here, and do what works for you. I find my jaw muscles are especially tense after a workout, and so I pay specially attention to them. Then I knead my hands using the finger and thumb of the opposing hand, doing each digit individually as well.

Now that you’re done, drink plenty of water even if you’re having a PWO shake. Read a book, listen to music or do whatever relaxes you.

Stay tuned for tomorrow’s tip!

Often times I hear people cautioning others that excess fruit will make you fat. While it is true that calories in excess of one’s expenditure will inevitably lead to one gaining weight, it is highly unlikely in the case of most fruits for a number of reasons.

Some of the more nutrition minded of you will have heard of the phrase ‘glycemic index‘, but few of you may have heard of what’s called ‘glycemic load’ (GL), which is a ranking system of carbohydrate content in foods based upon portion size and the glycemic index (GI).

There is a tendency among some to avoid foods with a high GI, based upon the fact that such foods produce an acute rise in blood sugar. While this can make sense, it is far better to consider a foods GL, which paints a far better picture of net insulin response over the period of a day. Most weight gain is typically the result of excessive consumption of these foods, and several studies have shown that they are also associated with a risk of developing type 2 diabetes, cardiovascular disease, metabolic disorders, and certain cancers.

Using white bread as a reference food (GI of 70), and watermelon as it has a similar GI (72), our instinct is to automatically condemn watermelon as just as “bad” as white bread. This is not so, and here’s why:

100g of white bread has a GL of 34.7, whereas the same serving of watermelon is only 5.2, which means you would have to consume almost 2 pounds of watermelon to achieve the GL of white bread. That’s nearly 3 lbs of cherries, or 1.5 lbs of apples.

Most people would likely be excruciatingly full upon eating 3 lbs of fruit. Three pounds of apples is roughly 12 apples (660 kcals). The equivalent calories of white bread, per the 100g serving in the reference material, is just 3 servings or about 6 slices. To put it bluntly, it is almost impossible to over eat with just fruit, as your stomach would reach it’s natural capacity far beforehand. Combining fruit with a diet rich in lean protein and healthy fats ensures you will not approach the mythical “too much fruit.”

The International Table of Glycemic Indices lists the glycemic index of many foods, for which some of the glycemic loads reported for fruits are: bananas 12.1, pineapple 8.2, grapes 7.7, kiwi fruit 7.4, apple 6.0, pear 5.4, watermelon 5.2, orange 5.1, cherries 3.7, peach 3.1, grapefruit 1.9.

Stone lifting goes back throughout history, especially in northern europe, as a proof of manhood. There are some exceptional legends, with stones weighing up to a ton. Keep in mind, stones are much harder to lift than their equivalent weight on a barbell. It takes incredibly core & grip strength, and you must have tree trunks for legs. Stones are not meant to be lifted, they have been planted in the ground by nature and it is up to the mover to determine if they shall remain there forever, or until a stronger fellow comes about.  To try it yourself, check out these articles courtesy of Diesel Crew:

To Lift a Heavy Stone
Training for Stones

Speaking of strong fellows, check this out:

I’m starting the week off with this tip about contrast showers, also known as hydrotherapy, because it is my favorite regardless of whether or not I am sore. I do these daily just for the invigoration! They really help get your blood pumping. The premise is simple - start with a shower as cold as you can stand it for 1 minute (30 seconds will do if you can’t take it), then alternate to hot water for 2-3 minutes, and go back and forth doing so a few time. I like to make sure I get at least 4 sessions of cold. It is important that the hot sessions are longer than the cold, and you should alternate the warmth based upon what sort of activity you were performing. For anaerobic activity, use hot water; for aerobic or long strenuous training, use warm. Some say you should end with cold, some say end with hot. I have found that it doesn’t matter and prefer to end with cold year round. After stepping out of the shower, rub yourself down with a coarse towel to stimulate your skin and help rewarm yourself. In the summer, ending with cold cools me down, and in the winter the drop in body temperature from the cold water, combined with improved circulation, makes the surrounding air seem much warmer for hours on end.

The way it works physiologically is simple: the cold water minimizes inflammation, and the whole process itself improves circulation, which helps move blood (and thus nutrients, etc.) to your muscles to encourage healing. There is a myth that it helps clear lactic acid from your muscles, but this is false. Lactic acid is a metabolite, and during strenuous activity builds up in your muscles faster than your body can reduce it. There is no way that I know of to speed up the process, it goes away through oxidation (citric acid cycle) or conversion to glucose in the liver during gluconeogenesis. It is not directly responsible for delayed onset muscle soreness (DOMS), which is caused by tiny tears in muscle fiber.

You can also do this with single body parts such as the hands or feet by using a bucket of hot water, and a bucket of ice water. It’s great especially if you do a lot of gymnastic or body weight exercise where your hands get beat up.

Tomorrow’s tip: Self-massage

Starting today, and for the rest of the week, I will post a daily tip on recovery. I was working on a larger article regarding this topic; however I can get much more in depth with a daily article on each tip. So keep an eye out daily for tips to help relieve pain, recover from muscle soreness, and to promote healing. I will cover what you can do prior to your workout, during and after to prevent injury, minimize soreness and possibly even shorten your recovery time. Everything from nutrition to muscle manipulation, glycogen replenishment to NSAIDs.

Given that I have a diet which consists primarily of meats, fresh fruits and vegetables that often breaks that 4,000 Calorie mark daily, I am often asked how I can afford to eat so much. I must either be rich, or so dedicated that I’m willing to sacrifice a large percentage of my budget towards food, right? Well, neither is the case. I spend on average $40 a week on food, and that’s without cutting a single coupon or waiting for sales. The key is resourcefulness, and in this article I will share with you some tips which will help you cut your food bill down substantially while still maintaining or even improving the quality of the foods you eat.

Eat with the Seasons

One of the key ways you can save money on produce, especially fruit, is to eat what is in season. Take apples, for instance. Where I live in New England, an apple in the winter costs a lot more than apples do in autumn, and the apples grown during the fall season are not only freshly picked, they’re locally grown in the regions abundance of orchards. The savings a company or individual acquires via less storing, transporting and stocking of produce is passed down to the consumer. The same goes with meats, believe it or not, though I’ll touch more on that later.

Farmer’s Markets and Locally Grown Food

Not only does eating locally save one money, it also helps everyone in the end by reducing pollution and enriching our own communities. There is likely a farmer’s market in your area, where everyone from individuals to large scale farmer’s sell their goods, including organic produce, eggs and meats. You can start at the USDA’s site to find a market near you. You will always be assured that what you are buying is priced right, as since it is all grown locally it must be in season and at it’s freshest.

While farmer’s markets offer a unique and affordable way to cut out the middle-man, for meats you can also go straight to the butchering facility that supplies a lot of the stores in your area. There is a butcher in my area that supplies meats to not only high end specialty stores, but a number of big chain groceries as well. Cutting out the stores and going straight to the source eliminates a lot of money in mark-up.

Grow your own

Going to a farmer’s market may seem romantic to some of you, and perhaps will even inspire you to see if you have a green thumb. Planting and harvesting your own food can be as much of a commitment as you’re willing to take on. From a few tomato plants in containers on your porch, to a more traditional cultivated plot, gardening is both enriching and healthy in myriad ways. One of the important aspects to successful gardening is to grow what you like, and what you know you can eat. Avoiding waste and becoming efficient may take a couple of seasons to master, but it’s well worth it. At my home, I plant only 4 or 5 vegetables that I know are easily managed with minimal investment in time and money. I use raised bed gardening, and plant my plants in such a fashion that reduces weeding to nothing. Growing certain plants near each other, and ones which are suited to your climate, also helps minimize bugs and disease -reducing or eliminating your need for pesticides. Once a week, on a Saturday, I will go out and harvest what’s available and do an inspection of the plants.

I also keep a small flock of chickens. This may seem foreign to some, but it’s growing in popularity among people who live in towns where this is accepted. Most towns in this country permit having small flocks, and a small number of birds is easy to manage. I kept my birds healthy all winter long while working 10 hour days full-time. Chickens are surprisingly self-sufficient, and moe than make up for the cost of upkeep simply with the quantity of eggs they produce. Out of 8 hens, I get 7 to 8 eggs daily; so many that I sell a few dozen a week to neighbors and co-workers. They’re fed grain based food which you can buy at the store, and during the summer subsist primarily on what they can forage (bugs, grass and seeds). To sum it up, chickens cost me $6 a week to feed, and bring in $20 a week in egg revenues, provide me with ready to use fertilizer, reduce bugs and ticks, and make joyful little companions to have about the yard.

Buying in Bulk

Most of you likely have membership stores in your area, or at least a place where you can purchase non-perishable goods at a discount. While I personally don’t make use of this resource, as I don’t consume many grains or canned goods, one can really rake in the savings. If you enjoy rice, oatmeal, tuna fish or other dry goods you can usually get much more for your money at a discount store. This also goes for consumables, such as paper towels and toilet paper.

Buy the House Brand

Wherever you shop for your groceries, keep your eye out for the house, or “generic” brands. More often than not, these products are the exact same thing at a fraction of the cost. Oatmeal, for instance, is $2 less expensive at my local mom and pop grocery store. Larger grocery stores tend also to have house brand meats, cheese and other such things as well.

Saving Even More on Meat

In addition to cutting out the middle man by going to a butcher, one can save even more money by buying “lesser” cuts of meat. These cuts are just as nutritious, and just as tasty, as their more expensive counterparts. The only reason some cuts are more pricey than others is that they have certain attributes deemed more worthy by society, such as fat distribution or tenderness. When making stews, you can also add things such as beef heart which is very good for you and costs nearly nothing (79 cents a pound for me in May, 2008). This tastes the same as stew meat, and can sometimes be far more flavorful. I would avoid ground meat though, as it tends to be the less sanitary choice as it has the highest incidence of contamination from such things as e-coli. Substituting chicken thighs for breast is another great idea, they even offer boneless for those of you who don’t want the hassle of preparation.

Avoid Pre-Prepared and Packaged Food

If you examine your grocery bill, much of the money likely goes towards buying foods which are pre-made and packaged. These foods are not only incredibly expensive, but they also are usually less good for you and deprive you of the ability to know exactly what goes into your meals. If you rely on foods such as this for convenience, try preparing meals ahead of time and bringing them with you in containers for lunch at work. I also like to carry some fruit, nuts or other snacks in my bag while I’m out and about in the off chance that I become hungry and would otherwise be tempted to stop at a gas station for overpriced junk foods.

Eat Calorie Dense Foods

Since I eat a lot of meats and fresh produce, my refrigerator often looks quite sparse. The reason for this is that these sorts of foods are very rich in calories, vitamins and the enzymes needed to aid in digestion. Processed foods such as certain breads, microwave meals, junk food and even “health foods” don’t provide you with as many complex nutrients and calories, making you less full and eventually leading to your eating more. Even whole grain products, while they may be good for you, can add up if you are relying on them as staples of your diet. Getting the same amount of protein from grains as from a 10oz steak would cost me a fortune, the fiber from vegetables is far higher, and the carbs in fruit are much more vitamin rich and easily digestible. Meals high in fiber, complex carbs, protein and/or fats also make you more satiated, requiring less portions and making you snack less throughout the day.

Some Rather Unique Opportunities

Local hunters can provide you with an abundance of inexpensive game for your dinner table. Not only is it fresh and great tasting, it is also incredibly healthy for you, being low in bad fats and having no pharmaceuticals pumped into the animals. As for the ethical nature of this decision, consider that well regulated hunting for sustenance serves the environment better than any donation you could make. Conservation has done more for the animals at large than any politicized organization ever will. In these modern times, it is unfortunate that many individual lifestyles encroach on wild animal’s natural habitats by reducing predators and food supplies. It thus becomes necessary, for the time being, for us to fill the slot and intelligently keep populations in check to reduce disease and starvation. There was a location in my state which was devoid of many natural obstacles to a deer’s survival, and they soon became so overpopulated that they consumed ALL of the available food in the area, and disease and starvation took hold. The local department of environmental protection organized for a few hundred of these deer to be killed in an attempt to balance out the area once again. Many of these deer were a very, very depressing sight to behold - they looked like skeletons. What little meat they had was donated to local food shelters for the homeless; another benefit of conservation which is often overlooked. Today the population is in check, the food has grown back and the deer are as healthy as can be.

Look Online

While buying food online may or may not be practical given the current economic climate (the cost of oil, thus fuel, raising the cost of shipping), you can find numerous resources in your area to help you find food and save money. You found this article online, didn’t you?

Conclusions

I hope this article has helped you to discover new ways to eat healthier for less. Efficiency, economy and self-reliance are wonderful tools to add to your pantry. If you have additional tips, please comment on this article so that fellow readers may take part and become even more knowledgeable and empowered.

Intermittent fasting is by far my favorite way to keep myself lean, while still gaining mass and endurance all the while eating anything wholesome I want. There seems to be a lot of misinformation out there right now regarding I.F. and in this article I hope to dispell some of those myths and guide you closer to setting up a basic plan that will work for you and your fitness goals.

I think a lot of the skepticism surrounding I.F. stems from it sounding too good to be true. Fasting raises your good cholesterol, improves insulin sensitivity, raises BDNF levels, reduces blood sugar & blood pressure, cleanses your body of toxins, gives you greater energy, improves heart health, helps you lose weight and keep it off permanently, enhances your mental performance & will make you live longer. You’ll see these improvements even if you don’t change a thing about what you eat, or you may combine it with whatever method of healthy eating you wish to really see results. After your fasting period for the day is over, go home and eat whatever you feel like, so long as you stop before your next fast begins. Ideally, you’ll want to figure out how many calories your body needs for your stated goal - fat loss, muscle gaining, or maintenance - and then keep within those guidelines. Personally, I don’t count calories at all. I simply adjust my training as necessary to acheive my goals.

The premise:

Let us first straighten one thing out: This is not a crash diet, this is a lifestyle. A diet isn’t something one comes on and off of, rather it is a way of eating which one should enjoy and remain with. The sorts of diets you hear about most often are called crash diets because one typicall goes into a massive caloric defecit for a short period of time. These diets will do nothing but set you up for failure. I.F. will provide you with a lifetime of health and vigor without the craving and stress of traditional weight loss methods.

There are several methods of I.F. but the one I espouse is a 16 to 18 hour fast, followed respectively by an 8 or 6 hour window in which you get in all of your daily caloric requirements. The 8 hour window I find is best, allowing you to get in 2 or 3 meals and still train just as hard or harder than ever before. I go from 8 PM to 12 noon with my fast, as it is easiest for my schedule. For you morning workout enthusiasts, you can simply adjust your fast/eat periods as necessary e.g. stop eating around 4 PM so you can get your proper pre-workout meal at 8 AM. I find it easier to put the bulk of my fasting hours during the time when I am asleep, giving me more time to work out. I also combine I.F. with a whole food, low to moderate carb diet to get the best health benefits possible. Whatever carbs I do eat, which are mostly fruit & veggies, get cycled around my workouts. One of the best things about this lifestyle is that I can go out a couple times a month and stuff myself with beer and pizza without feeling a single twinge of guilt, or losing a single bit of abdominal definition.

What about gaining muscle?

The best thing you should do for yourself regardless of which diet you follow is to totally forget the myth of muscle catabolism the way it is preached throughout the fitness circles. Fasting for such a short period of time will not cause you to lose muscle, nor will it inhibit you from gaining. With any type of diet you may burn a miniscule amount of muscle at times, your body regenerates it at a much faster rate. If you time your pre and post-workout meals properly during your eating phase, you will gain just as much muscle and recover just as fast as ever, unless you are carrying so much extra muscle that it simply requires un-human amounts of calories to sustain you (think of a pro-sized bodybuilder).

How about stimulants?

Well, to put it simply, stimulants such as an E/C/Y stack work the exact same way whether you do I.F. or not and may even provide you with a little more energy while you are adjusting to your fasted states. So long as you can avoid calorie containing creamers and don’t mind using artificial sweeteners or drinking black coffee/tea, there is no reason to stop consuming those beverages. I would advise caution and take less of these than you are used to simply because without food in your stomach, you wont require so much. I.F. also provides you with a lot more natural energy, thanks to certain increased brain chemical activity and less digestive activity. Most supplements for fat loss don’t contain any calories, but check just to be sure. The goal of a fast is to consume NO calories whatsoever.

It’s easy!

After you get used to eating this way, it becomes second nature. Most find that after the first few days, they do not crave food at all during their fasting phase. Most of your initial hunger will be from minor stomach irritation as your body is used to being almost constantly fed. Aside from the health benefits of fasting, it also can free up enormous amounts of time during your day which would otherwise be spent cooking, packing food for work, and eating. Combine this with a solid workout plan, and you cannot fail.

I am working on a small downloadable guide to I.F. which will include a lot more in depth information, as well as the modern history of fasting. It will be made available soon and for only a few dollars. I may also include a bound, printed edition for not much more. If you would like to see a specific topic covered, send me an e-mail and if there is enough interest I will include it. Donations are also very, very helpful to keep this site going. Some subjects included will be:

- A broadened explanation of how intermittent fasting works along with medical findings.

- Suggestions for certain athletic disciplines, such as endurance sports or bodybuilding.

- Fasting & low vs. high carb diets. Also touching on paleo and vegetarian diets.

- Info for folks with certain digestive ailments, such as IBD or Colitis.

- Resources for calculating your daily caloric requirements, and suggestions for losing weight and gaining mass.

- Workout suggestions for beginners, as well as ways to get lean & ripped with nothing but your own bodyweight.

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Well, lately I’ve been really busy and it’s been bugging me in the back of my mind for a few weeks now that I’ve been neglecting this site. Fortunately, I’ve still had time to read my usual daily batch of stuff & obviously I’ve still been religiously working out so I have plenty of stuff to touch base on. Most of my reading as of late has been very nutrition centric and so that’s what a lot of the blurbs will be about, though I’m going to return to the daily workout log (which is mainly for me anyhow hahaha…)

So the workout for today, January 17th, 2007 was pretty easy:

10 full-on crazy intense bicycle intervals in a very anaerobic gearing, 30 seconds on 30 off. I also threw in some random bodyweight stuff, which I always do to warm up and cool down. Working on handstands has been a daily effort for me. I am still not confident enough to do freestanding handstands where delicate stuff is laying ’round… and I’d like to be able to hold one for over a minute without feeling like my arms are going to drive my skull into the ground.

So anyways, until I get around to pushing out more reading material for you all, take care!