My belief is that weight loss is 80% diet — about what you eat (or don’t eat). Having said that, exercise (the remaining 20%) helps not just in resetting your metabolic rate but ultimately your mental state. Regular, habitual exercise increases your chance of sticking with a healthy diet. Ironically, physical exercise is extremely effective in helping with the “mental” aspects of weight loss – in terms of managing stress-induced cortisol levels, mood, and generating a heightened sense of psychological well-being.

Back to the topic of kettlebells…

Are kettlebells really effective for strength and conditioning?

What most people don’t know is that there are actually two basic types of “approaches” to KB training. The “hardstyle” approach, promulgated by Pavel Tsatsouline at dragondoor.com, is one. This is taught by RKC instructors (certified by Pavel). It’s characterized by relatively low reps (e.g., 5 sets of 5, or 1-5x ladders). The emphasis is on strength and power. Right now, the hardstyle is the “dominant” school of kb training.

The other approach is the AKC style (lead by Valery Fedorenko), which emphasizes technique, and strength-endurance. In my personal opinion, the AKC approach is much safer and sustainable over the long run, because it focuses on structural alignment and correct lifting technique. The reason is that the AKC uses KB as a competitive sport. People compete on 3 basic lifts (2-arm KB jerks, one-arm snatches, and the 2-arm long cycle clean and jerk). Since it’s a timed-set competition (ten minutes a set, with one hand switch), there is very little margin for error in term of sloppy technique — after one minute of continuous lifting, any deficiency in form/technique is greatly magnified. Because of the demands of kettlebell sport, practitioners develop very efficient (and safe lifting form), versus the hard style where power/strength/brute force can carry you.

This is not to say that hardstyle practitioners have bad form. It’s just that you can afford to be sloppy using hardstyle methodology, since the rep requirement is lower and interspersed with breaks. The injuries come when the growth in muscle strength outstrips the corresponding development in the tendons and ligaments (and bone density). When this happens, one may be able to lift the weight successfully, yet the weak link (the tendon and/or ligament) may not be able to bear the stress of the weight. This results in injury. This happens a lot with rotator cuff issues.

Growth in muscle strength usually outpaces the readiness of the “supporting” structure. This scenario often happens in hardstyle training. It’s less of a problem in the AKC approach because practitioners tend to use lighter weights (comparatively) over time, compared to hardstyle.

In addition AKC uses the same KB shape and configuration and handles, across different weights. Hardstyle KB’s are differently shaped, depending on the weight. The grip positions are very different. In hardstyle the handle is perpendicular to the forearm, while in AKC, it’s about 45 degreees (diagonal across the palm). In AKC, “fixation” is paramount, i.e., there has to a clean stop at the end of the snatch or jerk, for the rep to be counted. In HS, this is not emphasized. Even the Swings are different: in HS, the vector of the swing is directed towards the front (as a result of the strong hip snap); in AKC, the vector of force is upwards (as a preparatory for the clean or snatch, since after all swings are considered as assistance exercises).

A lot of people argue that kb’s can be replaced by dumbells. To a certain extent, there is some logic behind this. For example, get-ups or windmills, or even swings can be done with a dumbell. However, when one considers very high reps sets (as in the AKC’s objective), then this reasoning is weakened. The AKC method and dynamics (i.e., the form) has evolved because the goal of the activity (high reps within a timed interval of 10 minutes or more) demands structural and muscular efficiency.

I’ve practiced hardstyle technique for more than five years, but recently shifted to the AKC methodology. In doing so, I had to relearn everything, unfortunately. And I’m still in the process of perfecting my technique, and I’m nowhere near the poundage that I use to lift using HS.

My acid test question was: Can I personally continue to do this regularly until I’m 108 years old, without the risk of injury? I’d have to answer that for hardstyle, probably not. For AKC, I think it’s highly likely. I respect both approaches, and they have their own purposes and merits depending on one’s fitness goals. I just wanted people to know that kb training is not a monolitic, homogeneous approach that the general public is made to believe. Older folks like me (I’m 56) have to be more careful. I happen to think that the AKC approach is more useful and sustainable for health purposes. But then again this is just my personal opinion…

http://www.cornucopia.org/soysurvey/

It’s still not a good idea to overconsume prepared soy products (i.e., “fake meat” products). They are usually loaded with chemical additives, and sodium. They have their place for people transitioning to a healthier vegetarian lifestyle, but I think they are strictly that: “transition food.”

When you become adept at preparing whole, unprocessed foods using simple and efficient cooking techniques – as well as changing/training your taste buds to a less salty preference – you can abandon these convenience soy foods.

1. Precontemplation

2. Contemplation

3. Preparation

4. Action

5. Maintenance

6. Termination

There are specific tasks that need to be accomplished in each stage before progressing to the next. Intervention techniques differ for each stage. Hence, coaching a person towards change or improvement entails clearly understanding where he/she is on this progression. Most often, well-meaning advice is not processed because that piece of information is geared towards a specific stage (e.g., active phase) whereas the person does not acknowledge the extent of his problem (i.e., he/she is on the Precontemplation stage). Research also shows that this is not a simple linear progression. More often than not, a person cycles repeatedly between stages, getting stuck at a specific phase without much progress.

In weight loss coaching, whether you are working with an external coach or practicing self-coaching, understanding where you are (and knowing the appropriate “intervention” for each stage) is the key to success.

“An ability to alter lifelong attitudes toward diet and exercise may ultimately be the key to successful weight management: You must be motivated enough to change habits not for a few weeks or months, but for a lifetime. The importance of this resolve cannot be underestimated.

The desire to lose weight must come from within. A person who wants to shed 20 lbs. to please a spouse is not likely to be as motivated, or as successful, as someone whose goal is to improve health or increase self-esteem. Choosing the right time to start a weight-loss program is also important. People under stress or pressure may not be able to devote the considerable attention and effort required to make lifestyle changes that lead to weight loss.

Culled from medical research, the following weight-loss guidelines incorporate strategies employed by people who have lost weight and kept it off. Use them in constructing a weight-loss program on your own or as an adjunct to medical or surgical treatments.

1. Set realistic goals. Remember that weight tables give estimates of ideal weights; you can probably be healthy at weights above “ideal” if you have a nutritious diet and exercise. Instead of attempting to lose a specific number of pounds, make it your goal to adopt healthier eating and exercise habits.

If you are obese and feel compelled to set a weight-loss goal, losing 10% to 15% of your current body weight is a realistic objective. The good news is that evidence shows that weight loss of as little as 5% to 10% of body weight can significantly improve heart disease risk factors such as pressure and glucose. The safest rate of weight loss is 1/2 to 2 lbs. a week.

2. Seek support from family and friends. People who receive social support are more successful in changing their behaviors. Ask family and friends for help, whether this means keeping high-fat foods out of the house or relieving you of some chores so that you have time to exercise. It will be easier to stick to your new eating plan if everyone in the household eats the same types of foods. (A low-fat diet that includes plenty of fruits, vegetables, and grains will benefit your family’s health even if they do not need to lose weight.) You may be more motivated to exercise if you work out with a friend or family member.

3. Make changes gradually. Trying to make many changes quickly can leave you feeling overwhelmed and frustrated. Instead, ease into exercise; do not overdo it. Incorporate low-fat eating in stages. For example, if you typically drink whole milk, switch to reduced-fat (2%) milk, then to low-fat (1%), and then to fat-free milk.

4. Eat slowly. Many people consume more calories than needed to satisfy their hunger because they eat too quickly. Since it takes about 20 minutes for the brain to recognize that the stomach is full, slowing down helps you feel satisfied on less food. Moreover, eating slowly allows you to better appreciate the flavors and textures of your food.

5. Eat three meals a day, plus snacks. Skipping meals is counterproductive, as is severely reducing food intake, since such strict changes are impossible to maintain and are ultimately unhealthy. In addition, eating the bulk of your calories at one sitting may impair metabolism. You will be more successful in the long run if you allow yourself to eat when you are hungry, eat enough nutritious low-fat food to satisfy that hunger, and spread your calorie intake over the course of the day.

6. Plan for exercise. Choose activities that are convenient and enjoyable for you to do on a regular basis, and then treat exercise like any other appointment—set a time and jot it down in your date book. Many people find it easier to exercise first thing in the morning, before the demands of the day interfere, but others find lunchtime or right after work more convenient.

7. Record your progress. Start a food diary and exercise log to keep track of your accomplishments. Keeping such detailed diaries may seem cumbersome, but they can help you stay motivated, and reviewing the entries can reveal any problem areas. In addition, the information can help facilitate treatment by your nutritionist or doctor.

8. Evaluate your relationship to food. Behavioral and emotional cues frequently trigger an inappropriate desire to eat. The most common cues are habit, stress, boredom, sadness, anxiety, loneliness, and the use of food as a reward. Many people also relate food to love or care and derive comfort from it. Although eating may appear to soothe uncomfortable feelings, its effect is temporary at best and ultimately does not solve any problems. In fact, it may distract you from focusing on the real issues.

9. Recall your accomplishments. Over your lifetime you have probably been successful in tackling many difficult tasks—quitting a bad habit, learning a new skill, or advancing in the workplace, for example. Reminding yourself of past achievements can help you feel more confident about making the changes that will lead to weight loss.

10. Don’t try to be perfect. While losing weight requires significant changes in eating and exercise habits, not every high-calorie food must be banished forever, and you need not exercise vigorously every day.

Nice but no cigar. Understanding the intrinsic role of “nutritional excellence” in maintaining a lean and healthy lifestyle is the key. WHAT one eats can very strongly affect behavior (and of course vice-versa). The overall nutrient density profile of what one eats will largely determine how hard it is to maintain sane and healthy eating habits.

1. Collard, mustard, & turnip greens 1000
2. Kale 1000
3. Watercress 1000
4. Bok choy 824
5. Spinach 739
6. Brussels sprouts 672
7. Swiss chard 670
8. Arugula 559
9. Radish 554
10. Cabbage 481
11. Bean sprouts 444
12. Red peppers 420
13. Romaine lettuce 389
14. Broccoli 376
15. Carrot juice 344
16. Tomatoes & tomato products 190-300
17. Cauliflower 295
18. Strawberries 212
19. Pomegranate juice 193
20. Blackberries 178
21. Plums 157
22. Raspberries 145
23. Blueberries 130
24. Papaya 118
25. Brazil nuts 116
26. Oranges 109
27. Tofu 86
28. Beans (all varieties) 55-70
29. Seeds: flaxseed, sunflower, sesame 45
30. Walnuts 29

This is one of the most important resources in planning a healthy weight loss diet approach.

“The American diet is said to be increasingly energy-rich but nutrient-poor. To help improve the nutrient-to-energy ratio, the 2005 Dietary Guidelines for Americans recommend that consumers replace some foods in their diets with more nutrient-dense options. Such dietary guidance presupposes the existence of a nutrient density standard. However, a review of the literature shows that the concept of a nutritious food is not based on any consistent standards or criteria. In many cases, healthful foods are defined by the absence of problematic ingredients-fat, sugar, and sodium-rather than by the presence of any beneficial nutrients they might contain. Past attempts to quantify the nutrient density of foods have been based on a variety of calories-to-nutrient scores, nutrients-per-calorie indexes, and nutrient-to-nutrient ratios. The naturally nutrient rich (NNR) score, which is based on mean percentage daily values (DVs) for 14 nutrients in 2000 kcal food, can be used to assign nutrient density values to foods within and across food groups. Use of the NNR score allows consumers to identify and select nutrient-dense foods while permitting some flexibility where the discretionary calories are concerned. This approach has implications for food labeling, nutritional policy making, and consumer education. The Food and Drug Administration has considered approving nutrient claims based on the ratio of a beneficial nutrient to the food’s energy content, as opposed to a specified minimum amount of a nutrient per serving size. Given the current dietary trends, the nutrient density approach can be a valuable tool for nutrition education and dietary guidance.”

In the future, a formal and accepted measure of nutrient density per calorie will really help in planning for an optimal diet. The question is will be whether the diet/food industry would be supportive of such a concept — given the adverse economic impact such disclosure might result in. If structured correctly, a nutrient density score would expose the nutritional problems behind most processed “foods” in the market today.

In designing an optimal healthy weight loss program, the concept of nutrient density is the most important factor. Dr. Joel Fuhrman has developed a practical method of rating nutrient density. I will share this in the next post…

So here’s how exercise could be helpful in managing inflammation:

“(When) you’re exercising, your sympathetic nervous system will be on, increasing your heart rate, your respiration, etc. Once you stop … the parasympathetic nervous system kicks in to get everything back down to baseline levels. The quicker the individuals were able to get back to their resting heart rate after a strenuous exercise test was inversely related to their CRP. (Individuals) who had better parasympathetic tone had lower levels of inflammation.” said Victoria Vieira, the study’s primary author and designer.

As we all know, the parasympathetic response is activated/trained by such mind-body pursuits as yoga (either in asana or pranayama practice), chi gung, meditation, and heart rate variability training.

What this study shows is that “traditional” exercise (assuming it’s not excessive) can help modulate inflammation by training the “relaxation response.”

In the ideal world, when you are trying to achieve optimal healthy weight, I would argue that combining both types of physical activity would be the best option. This means doing strength training, cardio, and yoga.

Selenium is a trace mineral that works closely with Vitamin E as an antioxidant, reducing free radical damage and contributes to the prevention of cancer, arthritis, and coronary heart disease. It helps the immune system and keeps liver, pancreas and thyroid functions healthy. But like anything else, more doesn’t necessarily mean better — specially if its not eaten as food.

About 60 percent of Americans take multivitamins, many of which contain between 33 and 200 micrograms of selenium. This is addition to what they get from food. The RDA for selenium varies by age. For people aged 14 and over, 55 micrograms per day is recommended for the body to function normally.

I personally eat 1 brazil nut a day, which translates to about 75 mcg delivered as part of a natural food — rather than as an isolated chemical. Brazil nuts (of all the nuts and seeds) has the highest amount of selenium: a whopping 1917 mcg per hundred grams of nuts.

Eating brazil nuts is cheaper, safer, and definitely tastier than popping a pill!