A Highly Efficient Form of Resistance Band Training

Used properly resistance training bands can provide a unique overload that maximizes muscle fiber recruitment, muscle fatigue and thereby rapidly increases muscle strength and hypertrophy.    Flat, circular resistance bands provide increasing resistance the more they are stretched, and this protocol takes advantage of this fact.

Key movements for maximum strength and muscle size include:

                Squats with band

                Deadlift with band

                Overhead Press with band

                Chest Presses with band

                Upright Rows with band

                Bent Over Row with band

                Bicep Curl with band

                Tricep Pushdown with band

The key to this protocol is how you perform each set.   Since the resistance increases as the band stretches you start out by performing full range of motion exercise (short of lockout for squat, overhead press and deadlift) and perform smooth repetitions under control until you reach a level of fatigue where you cannot complete the full range. When you cannot complete the full range of motion immediately continue to perform repetitions to the farthest point possible (say 50 – 75% of the full range of motion) without any break.   Keep going until you cannot reach that point and are performing reps to 25 – 35% of the possible range of motion.   

The key is that you chose a level of resistance band that will challenge you to complete full range of motion repetitions after 4 – 6 reps due to fatigue.   What you are doing is maximizing force output and muscle fiber recruitment and fatigue at portion of the range of motion.

Done properly this is an incredible stimulus for increasing muscular strength and size.

Here is how you do each exercises.   

Squats with bands - there are several ways to hold the band:

You can step into the band with feet shoulder width apart and band looped over the top of your arms.   Bend both arms at the elbow with forearms crossed and hands on shoulder with band held over the top of both arms near the chest with elbows held high so that upper arms are parallel with the ground/foor.  Here is a great video demonstration:  https://www.youtube.com/watch?v=XNDYUhYIrTA

Using two bands looped over shoulders – see video here:   https://www.youtube.com/watch?v=6jxMPjOfMTg

Using bands with a bar and squat rack - https://www.youtube.com/watch?v=-eDi193zFm8

Using band with bar and weight - https://www.youtube.com/watch?v=fRjgVS6AS68

Deadlift with bands:

Stand on band and put hands through both loops and peform a deadlift - https://youtu.be/TfpoYK4nCRc - you can also use the handles that come with the resistance band training kit that comes with MX4 Equipment to enable you to use higher resistance bands without having undue pressure on your hands.

Using Bar and squat rack - https://youtu.be/qze4CP0f7o8

Overhead Press with bands:

                Standing on band - https://youtu.be/24QR6DDWvFI

   You can also attach the handles to both ends of the band standing in the center of the band        and press overhead using handles.

Chest Press with bands:

                Multiple variations with bar or handles - https://www.youtube.com/watch?v=4nMIhTGjgiU

High Pulls with bands:

                Standing on bands:   https://youtu.be/m0hs7l2XNlQ       

Bicep Curls with bands:

Stand on flat, circular band and put both hands through the two loops on end and perform curls or attach band handles and perform

Overhead Tricep Press with bands:

                With flat circular band:   https://youtu.be/tJvXMQ5dSQs

Start by practicing each exercise and set-up and organizing the bands you will need for each exercise in the sequence of exercises.    Once you are ready perform each set to failure at multiple points within the range of motion without stepping between each range for one giant set:

                Full Range of Motion to fatigue

                75% of Full Range of Motion to fatigue

                40 – 50% of Full Range of Motion to fatigue

                25 – 35% of Full Range of Motion to fatigue

Five Reasons Most People Can Benefit from Sprint Exercise

Sprints are mentally challenging because of the high effort required, but it is well worth it!  There are 5 key benefits that Sprint Training provides:

Faster Fat Loss

Research shows that regular sprint training produces significant fat loss in a very short period of time.   In a 1994 study, participants either did 20 weeks of steady aerobic training or 15 weeks of Sprints.   The interval group lost nine times more body at and 12 percent more visceral fat than the aerobic group!

Building Muscle and Targeting Fast-Twitch Muscle Fibers

Sprint training helps build muscle and increases the size and strength of fast-twitch muscle fibers.   Fast-twitch muscle fibers are exactly what you tend to lose as you age and the more you have the better! Loss of fast-twitch muscle fibers is linked to increased fall risk, and increased fast-twitch fibers give you the ability to move more rapidly and powerfully.

Sprint training also improves hormone profile during aging by increasing testosterone and growth hormone without increasing cortisol!

Increased Endurance and Work Capacity

Sprint training is more effective than steady aerobic training for improving endurance capacity, maximal oxygen consumption, and time to fatigue.  

Improved Heart Health

Sprint training is more effective at improving cardiovascular health and increasing stroke volume than steady aerobic training.   Stroke volume is the amount of blood your heart pumps with each beat so increased stroke volume means lower heart rates since the heart does not have to pump as often to provide blood and oxygen to tissues.   Sprint training can also be very effective for reducing blood pressure.

Improved Insulin Sensitivity

Insulin sensitivity is a big deal and loss of insulin sensitivity is the cause of adult onset diabetes and makes weight loss extremely challenging!     All exercise can help improve insulin sensitivity but Sprints do it much faster and with much less exercise time required.

Sprints can be done by almost anyone and can be done at any fitness level.   For deconditioned people a quick walk interval is a sprint, and sprints can be done with treadmills, rowers, stationary bicycles, while swimming, running, and using an elliptical machine.

The Many Benefits of Green Tea

Green tea is from the same tea plant as black tea and white tea but harvested at a different time in the plant’s cycle.  All forms of tea have significant health benefits when grown in the correct soil properly, but green tea has some unique benefits.

Green tea is chock full of polyphenol antioxidants that include flavonoids and catechins.   The most notable catechin is Epigalocatechin-3-gallate or EGCG for short.   EGCG has many benefits for many different health and disease conditions.

Cardiovascular Benefits of Green Tea

Recent research from the University of Leeds and Lancaster University showed that EGCG can actually help dissolve arterial plaque which is the main cause of heart disease and stroke.     Other research has shown it can also help to inhibit the buildup of amyloid beta plaque in the brain which is the main culprit in Alzheimer’s disease.

Green tea can also help control blood pressure.   Drinking three to four cups of green tea daily has been proven to promote cardiovascular health and help prevent arteriosclerosis, cerebral thrombosis, heart attack and stroke while improving blood flow and protecting against blood clots.

Green Tea and Cancer

Green tea polyphenols also retard the growth of blood vessels to tumors and may help to improve tumor cell response to chemotherapy.

Green Tea and Weight Loss

EGCG increases fat oxidation for several hours after intake which can aid in weight loss.

Green Tea and Exercise Capacity

In a study, mice who were given green tea extract improved their endurance exercise time by up to 24%.

Best Type of Green Tea

Matcha Green Tea uses the entire ground tea leaf and contains much more EGCG than regular green tea.      The best Matcha comes from Japan is steamed rather than roasting or pan frying which retains much more nutrients.    The leaves are ground into a powder which is stired directly into hot water.    The tea is bright green.

Consequences of Too Little Sun Exposure

We are constantly reminded that sun exposure is a major risk factor for skin cancer.     However, there is WAY more to this story and the details matter!    First of all, many studies show that the deadliest form of skin cancer – Melanoma – is not associated with cumulative sun exposure.    In addition, skin cancer risk is mostly about avoiding sun burn, and everyone agrees this is an important goal.

Another important consideration is Vitamin D production – optimizing Vitamin D levels is incredibly important for disease prevention and the best way to do this is with safe, sensible sun exposure.    See this blogpost for information on how to optimize your sun exposure based on your genetics and where you live:  http://workoutanytime.blogspot.com/2016/08/the-facts-on-safe-sun-exposure-and.html

Negative implications of lack of sun exposure:

Increased dementia risk - People who completely avoid sun exposure have almost a 40% greater risk for dementia as they age.   

Increase Breast Cancer Risk – Woman who avoid sun exposure have a much greater risk of developing breast cancer.    In an analysis of women in the National Health and Nutrition Examination Survey Epidemiologic Study, researchers found that the protective effects of sun-exposure on breast cancer was simply enormous. The risk reductions were highest for women who lived in United States regions of high solar radiation, with RRs ranging from 0.35-0.75. That means, sun-exposure reduced the risk of breast cancer by three-fold; for every 100 breast cancers in women practicing sun avoidance, the sun-loving women only had about 35 cancers, an enormous reduction.

Increased Bone Fracture Risk – Cumulative sun exposure decreases risk of breaking a hip.    Fractures are significantly lower in those with high lifetime sun exposure.   

Increased Risk of Multiple Sclerosis – Many studies show that both lifetime sun exposure and current sun exposure reduces the risk of contracting Multiple Sclerosis.

Increased of Myopia (near sightedness) – according to studies, children who get a lot of sun exposure have a much-reduced risk of developing myopia.

Increase Mortality Risk – A Study that followed 29,000 Swedish women for up to 20 years showed that sun avoiders died much younger than sun lovers, and that the effect of sun avoidance on mortality was equivalent to the risks created through smoking!

CAUTION – As stated above getting sun-burned is a very bad idea for many reasons.      Like most things in life it is all about the right dose which is individual based on your skin and where you live.    

Can Broccoli Help Prevent Alzheimer’s Disease?

It may sound crazy, but in a recent study a key phytochemical in broccoli not only cleared the accumulation of amyloid plaque but also improved memory deficits in mice.     Beta Amyloid Plaque buildup is how Alzheimer’s causes brain damage. So even though this was just a mouse study there is other similar evidence for the benefits of Sulforaphane from broccoli and other cruciferous vegetables.   

In another study mice with Alzheimer’s were treated with Sulforaphane for four months and it inhibited the production and build-up of amyloid plaque.   As in the first study mentioned the treated mice maintained normal cognitive function compared to other Alzheimer’s Mice at 10 months.

Sulforaphane is an immune stimulant and ramps up the body’s production of key anti-oxidants while reducing harmful inflammation, and increasing detoxification.     

For more information and to see all the many benefits of Sulforaphane see this blogpost:   http://workoutanytime.blogspot.com/2017/05/how-to-obtain-benefits-of-broccoli.html

A Detox Method that Really Works!

Unless you live under a rock you have probably seen many “detox” cleanses and products that claim to help the body purge itself of toxins, but do any of them actually work?   Certain products can support the key organs of elimination which are the liver, kidneys and digestive tract, but the process of detoxification is actually quite complex and occurs at many different levels starting with individual cells progressing to tissues and then finally organ systems.      Saunas and in particular infrared saunas also support detoxification.

The body is constantly producing waste products that need to be eliminated for optimal cellular, tissue and organ function.    Even people who eat nothing but organic food and highly purified water create waste products, and they also encounter toxins from the environment.    Some of these toxins are worse than others, but no one can completely escape contact with toxins.

Where do Toxins in the Environment Come From?

With over 100,000 chemicals in commercial use with 25% of them known to be hazardous there are a lot of toxins in our environment!

To get a sense of how wide-spread environmental toxins are in our bodies let’s take a look at the results of the National Adipose Tissue Survey conducted by the Environmental Protection Agency which examined toxin levels in peoples’ bodyfat.     The results are alarming to say the least:

Chemical Tested                                              % of people having this toxin in fat

Styrene                                                                100%

1,4-dichlorobenzene                                      100%

OCDD (dioxin)                                                   100%

HxCDD (dioxin)                                                 98%

Xylene                                                                  100%

Benzene                                                              96%

TCDD (Agent Orange)                                     76%

DDT (banned 1972)                                          55%

PCB’s                                                                     95%

M, p-Cresol                                                        93%

Toluene                                                               91%

To make matters worse many chemicals we encounter do their damage quickly and cannot be found in human tissue because they quickly degrade., yet they do cause tremendous harm from just brief exposure.  

Autophagy – Your Bodies Clean Up Method!

Autophagy is a detox process your body uses to clean out damaged cells and regenerate new ones.  Autophagy plays a key role in your body’s ability to detoxify, repair, and regenerate itself.  The benefits of autophagy include:

Reduced inflammation

Improvement in cellular, tissue and organ function

Prevention or delay of neurodegenerative diseases

Increased longevity

According to Dr. Colin Champ who is a radiation oncologist and professor at the University of Pittsburgh:  “Think of it as our body’s innate recycling program.   Autophagy makes us more efficient machines to get rid of faulty parts, stop cancerous growths, and stop metabolic dysfunction like obesity and diabetes.”

How Do You Increase Autophagy?

There are five key ways to ramp up autophagy in your body:

Exercise

Use Intermittent Fasting

Eat a high fat low sugar and starch diet

Limit protein intake to 15 grams per day one time per week

Get a good night’s sleep!

Exercise

HIIT, High Intensity Interval Training, is the most effective form of exercise to stimulate autophagy because it stresses your body enough to provoke biochemical change.  It is about getting in short-term, acute stress.

Intermittent Fasting

Intermittent Fasting dramatically ramps up autophagy.   Intermittent Fasting can be done several ways but the easiest method to integrate it into your life is to simply  keep all your meals within an 8 hour window each day (see  this blogpost for details on intermittent fasting:  http://workoutanytime.blogspot.com/2017/02/intermittent-fasting-for-health-and-fat.html )

Limit Protein

Excessive protein intake stimulates IGF-1 and mTOR which shut-down autophagy.    So in an ideal world you should limit your total daily protein intake from 40 – 100 grams per day depending on your size and level of lean body mass.   

For body builder types or anyone looking to increase muscle mass adequate protein intake is important, BUT you can accomplish this without overeating protein as described above and/or limiting your protein intake to 15 – 25 grams once or twice a week on non-training days.

This gives your body a full day to recycle proteins, which can help reduce inflammation and cleanse your cells without muscle loss.

Sleep

Sleep is a time of physical and mental restoration and during productive sleep autophagy is ramped up all over.   During sleep the brain cleans itself of toxins that have accumulated throughout the day.  During sleep, the flow of cerebrospinal fluid in the brain increases dramatically, washing away harmful waste proteins that build up between brain cells.   

Regular Exercise Prevents Tooth Loss

Research conducted at the Western Reserve School of Dental Medicine, and published in the Journal of Periodontology, found the prevalence of periodontitis, a gum infection that causes the loss of teeth, was reduced by 29% among adults who exercise regularly!

Periodontitis is the main cause of tooth loss.   23% of adults, age 65 and older suffer from periodontitus.   30% of Americans, age 65 and older no longer have any natural teeth.

Exercise and Sleep in Older Americans

Findings from a Stanford University Medical School Study may come as no suprise:  older and middle-age people reported sleeping better when they added regular exercise to their routine.   After 16 weeks in a moderate intensity exercise program, subjects were able to fall asleep about 15 minutes earlier and sleep about 45 minutes longer at night.

The link between aerobic exercise and sleep may seem obvious, but until this study, there has been very little controlled research to support this conventional wisdom.    They they are only 20% of the population, older Americans recieve almost half of the medications prescribe to aid sleep.

The potential side effects of these drugs - confusion, falls, extended drowsiness, agitation, and interactions with other medications - can be especially problematic for this group.    Until this study, there were few attempts to identify effective non-drug approaches ot treating mild to moderate sleep disorders.

The Many Health Benefits of Cilantro

Cilantro aka Coriander aka Chinese Parsley is an annual herb, and all parts of the plant are edible.  Cilantro is used in cuisines all over the world.  It is a tasty addition to soups, salads, and other dishes.  Cilantro has many health benefits.

Antioxidants

Cilantro is a rich source of antioxidant compounds that protect cells from damage from the many free radicals that are produced daily in all the cells of the body.    It contains a significant amount of quercetin which has many benefits (see this blogpost for more information on quercetin and its many benefits:  http://workoutanytime.blogspot.com/2018/03/cut-your-risk-for-catching-viral.html )

Chelates Heavy Metals

Heavy metals are not referring to a type of rock music!   Heavy metals include arsenic, cadmium, aluminum, lead and mercury and they are HIGHLY toxic.   They are directly linked to heart disease, cancer, hormonal imbalance, neurological conditions, infertility and much more.    Cilantro binds these metals and facilitates their removal from the body so regular intake ramps up the bodies detoxification of these toxins which every person is exposed to at some level!

Unfortunately, many medicines such as vaccines and antibiotics contain significant quantities of these metals, and they are in our environment due to pollution..

Lower Anxiety and Improved Sleep

Cilantro helps calm nerves and is shown to improve sleep through its natural and safe sedative effects.   A Indian Study showed that high intake of Cilantro produced the same anti-anxiety effects as Valium without all the side effects or addiction potential!

Controls Blood Sugar

Cilantro has been shown to lower blood sugar levels safely, and a study showed that cilantro helps support liver function and balance blood sugar in diabetes.   Chop cilantro leaves and stems and add to salads, salsa and smoothies to lower your blood sugar.

Improved Cardiovascular Health

In the same study mentioned above about diabetes – researchers found that cilantro lowers cholesterol and triglycerides.   Cilantro also helps lower blood pressure.

 Protection from Food Poisoning

Cilantro has antibacterial properties help protect against both food and water based diseases including food poisoning, dysentery, salmonella, cholera, and listeria.   This is the reason it was used initially because before modern times and refrigeration preventing illness from food and water was extremely important and people learned that spices and herbs could prevent illness.   This is why cuisine from warmer climates tends to be spicier since there was no way to prevent bacterial contamination prior to refrigeration.

Urinary Tract Infection

Cilantro’s antibacterial compounds specifically target bacteria that commonly cause urinary tract infections.    If you soak 1 and ½ teaspoons of dried cilantro seeds overnight in 2 cups of water then strain and drink or add to smoothies – it will help relieve the discomfort of a urinary tract infection and accelerate recovery.

Digestive Discomfort

Cilantro has been used for thousands of years to effectively teat nausea, gas and bloating, relieve indigestion and heart burn, and ease digestive cramps.    Cilantro helps increase digestive enzymes that breakdown foods.     Cilantro also makes spicy dishes more tolerable and helps prevent heartburn.   

Try adding a touch of chopped cilantro to these dishes.

Improved Hormonal Balance

Cilantro helps to regulat proper endocrine gland function, and the hormones that regulate menstrual cycles in woman.     Together with its ability to reduce bloating and cramps this makes cilantro a great choice for woman with menstrual discomfort.

Skin Health

Cilantro contains natural anti-histamines and internal and external use can help calm skin irritations that are commonly caused by the immune system overreacting to allergens.     In these cases chop finely and mix with coconut oil and apply to the skin while also taking it internally.

Side Effects and Contraindications

Individuals who are allergic to fennel, dill, aniseed, caraway or other similar herbs can have an allergic reaction to cilantro and should avoid it.  In rare cases these reactions can be severe.     Individuals with asthma or bronchitis should be very careful using dried, ground coriander because it can cause irritation in the bronchial arteries.

Genetic Taste Response to Cilantro

For all its benefits, cilantro contains aldehydes that provide a highly pungent odor that some people find highly disagreeable.    This is thought to be caused by a genetic variation and is just one of many examples that each person is different.   So if you do not like it – don’t eat it!

Does Whey Protein Decrease Testosterone?

On the surface this statement seems implausible, but there is research showing that protein intake immediately before or after a workout can reduce the increase in testosterone that occurs after when you train with high intensity.

There are also studies that showed that high protein diets lower resting levels of testosterone, while other studies have shown that protein intake can increase the availability of testosterone.

These seeming contradictory studies may be explained by a theory that protein could cause an increase in total testosterone while also lowering circulating levels of testosterone.  The theory postulates that protein intake increases the sensitivity of testosterone receptors on cells so that the increased testosterone is being pulled into the cells which decreases circulating levels of testosterone!

A 2008 study showed an increase in the production of testosterone receptors within exercised muscles in response to whey protein supplementation done at 1 hour and 48 hours post-exercise.  More receptors mean more testosterone is taken up by the cells!

The 2008 study results were supported by a 2015 study using rats which showed that whey protein supplementation immediately after “training” resulted in a 90.5% increase in intracellular testosterone.   Rats were forced to exercise vigorously and then given 500 milligrams of whey protein (this is equivalent to 19 grams of whey protein in a human which is a typical post-exercise dose).

Given that many other studies have shown increases in muscle growth with whey protein intake post strength training it is pretty safe to assume that whey protein intake after strength training will improve muscle growth and recovery.