Alcohol

Every year, more money is spent promoting the use of alcohol than any other product. Perhaps through its elaborate and creative marketing, the most basic, yet important fact about alcohol is often overlooked — alcohol is a drug — the most commonly used and widely abused psychoactive drug in the world.

One concept that many people find difficult to accept is that alcoholism and alcohol problems are a disease. Research has shown that alcohol interacts with the body’s systems in predictable ways to lead to physiological addiction.

Alcoholism is a disease — a chronic, progressive, fatal disease if not treated.

Short Term Effects
Even at low doses, alcohol significantly impairs the judgment and coordination required to drive a car or operate machinery safely. Low to moderate doses of alcohol can also increase the incidence of a variety of aggressive acts, including domestic violence and child abuse.

Effects of moderate alcohol intake include dizziness and talkativeness. The immediate effects of a larger amount of alcohol include slurred speech, disturbed sleep, nausea, and vomiting. “Hangovers” are another effect after large amounts of alcohol are consumed — symptoms including headache, nausea, thirst, dizziness, and fatigue.

Long Term Effects
Prolonged, heavy use of alcohol can lead to addiction (alcoholism). Sudden cessation of long term, extensive alcohol intake is likely to produce withdrawal symptoms, including severe anxiety, tremors, hallucinations, and convulsions.

Long-term effects of consuming large quantities of alcohol can lead to:
• permanent damage to vital organs
• several different types of cancer
• gastrointestinal irritations, such as nausea, diarrhea, and ulcers
• malnutrition and nutritional deficiencies
• sexual dysfunctions
• high blood pressure
• lowered resistance to disease

Alcohol and Exercise

Studies have shown that small amounts of alcohol increase muscular endurance and strength output, but, these benefits are very short lived. After around twenty or so minutes, the problems start. All the negative side affects of alcohol fully outweigh any possible benefits it can have to anyone. Alcohol is a toxin (poison) and so a whole host of physical abnormalities can arise.

These can reduce your strength, endurance, recovery capabilities, aerobic capacity, ability to metabolize fat and muscle growth. Alcohol can also affect your nervous system and brain. Long term use can cause severe deterioration of your central nervous system. With short term use, nerve-muscle interaction can be reduced resulting in a loss of strength.

When alcohol reaches the muscle cells, it can cause damage to them. Inflammation of the muscle cells is common among alcohol users. Over the long term, some of these damaged cells can die resulting in less functional muscle contractions. Alcohol will also leave you with more muscle soreness after exercise making recuperation periods longer.

Maximize Your Progress with Hydrochloric Acid

Are your muscles getting all the protein contained in that 12-ounce steak? Does your immune system enjoy all the antioxidant protection from the vitamins and minerals in organic fruits and vegetables? Do your supplements work as well as the manufacturer promises? There’s a 50/50 chance that the answer is “No.” The reason is that it’s not so much what you eat or what supplements you take, but how much you assimilate. This statement might seem peculiar, but it is true. The problem can often be traced to low levels of stomach acids, a condition known as hypochlorhydria.

Stomach acid breaks down food, chemically altering it so that the body can extract the required nutrients for proper structure and function, including muscle maintenance and growth. The acid begins the digestion of protein in the stomach and then triggers the pancreas to secrete digestive enzymes and the gallbladder to release bile into the small intestine. The acid is also responsible for killing pathogenic bacteria that enters the body via food.

Here are a few of the symptoms of low stomach acid:

· belching or gas within one hour of a meal

· bloating and fullness shortly after eating

· bad breath

· loss of taste for meat

· nausea after taking supplements

· brittle fingernails

· undigested food in stool

· foul-smelling stools

· stomach pain

· desire to skip meals

· estrogen buildup

· acne rosacea

· Depression

There are many reasons for low stomach acid, such as B vitamin deficiency, excess carbohydrate consumption, hypothyroidism, food sensitivities, H. Pylori infection, soda consumption and aging. But the most common cause of low stomach acid is actually stress. Stress experts estimate that we now have 100 times more stress than our grandfathers did. How do you test for low HCl? Here are a few ways:

· From your blood chemistry screen values, or by a urine test

· A string test where you swallow a string in order to measure your stomach pH – not a pleasant test, incidentally

· An examination of the reflex point on your abdomen, an inch below the bottom of the breastbone on the edge of the left rib cage

· Presence of a zinc deficiency; an insufficient amount of this mineral is associated with hypochlorhydria

· Presence of vertical ridges on your nails

· Stool testing

· Amino acid profile tests

In addition to HCL Supplementation*, here are a few other suggestions to normalize your stomach acid levels. First, avoid carbonated drinks. Second, avoid all-you-can-eat buffets and such like as they are a leading source of food-borne pathogens. Finally, there are numerous herbs that can contribute to raising HCl, such as gentian, peppermint and ginger, but be aware that very few controlled studies exist on this topic.

Correction in HCl deficiency leads to not only dramatic improvements in physique and strength but also improvements in a variety of health parameters. Interestingly enough, in strength-trained individuals those improvements are often associated with gains of 15 to 18 pounds of lean body mass within two months! Why? They are now absorbing proteins and minerals.

If you suspect that you are low in stomach acid, you must address this issue with the utmost importance. You cannot make adequate use of your food or your supplements if you cannot break them down for proper absorption. It’s true that not only are you what you eat, you are what you assimilate!

Article courtesy of Charles Poliquin

Time Saving Training Tips

For most people, it seems like seconds count in their personal and professional lives. Catching a plane for a sales trip. Critical appointments with clients, running around with your kids, making sure that you catch the latest episode of Coronation Street or whatever other hundred other things you're involved with each day.

But YOU don't have to leave that philosophy in the changing room when you hit the gym floor. Although there's never an excuse for poor exercise technique, there are dozens of safe ways to shave time from your workout routine - and still train like a champion. Here are some effective time-saving strategies...

1. Opposites attract.

Train opposing muscle groups during your rest periods. Also called "modified compound sets." For example, after you get done doing a set of bench press to work your chest, IMMEDIATELY go to the lat pulldown machine to do a set of pulldowns for your upper and middle back.

2. Stay focused.

You've heard it before: he who fails to plan plans to fail. Said in fitness jargon, he who walks into the gym and wanders around wastes massive amounts of time. Plan your routine before you go to the gym or better still talk to a Fitness Coach who will workout a programme for you. And STICK WITH IT.

3. Rev up your Metabolism with intervals.

This writer has worked in the industry for 10 years and I am still amazed by people who are able to read a book or worse still study a text book while on a bike or a treadmill. If you can read then your not making use of your workout time. Treadmills are great for walking, jogging, or running, but doing a little of each be INTERVAL TRAINING can help kick your body's fat-burning ability into high-gear. Walk for 5 minutes to start. Then jog for 2 minutes, then run at a higher level for 2 minutes, alternating back and forth until you've reached anywhere from 15-20 minutes of total time. If that's too difficult, start at 30 seconds of jog, 30 seconds of run, and increase gradually by 15 seconds until you can do 2 minutes jog, 2 minutes run.

4. Bring a bottle.

Sure, you could go to the drinking fountain every time you want some water. A better idea is to carry a water bottle with you as you work out. Not only do you save time, but you keep your body properly hydrated, resulting in better workout performance.

5. Avoid peaking!

If you want a peak performance workout, avoid working out during your gym's peak hours - typically 5 pm - 8 pm. You'll wind up wasting time waiting in line for workout equipment and dumbbells. And a wasted workout.

6. Early bird gets the worm.

Gyms have fewer clients in the early-morning hours. Plus, you'll often find they're less talkative - maybe because they're trying to wake up!

7. Use free weights.

A single, adjustable bench allows you to do a multitude of free weight exercises. You can do bench presses, shoulder presses, crunches, curls, triceps extensions, upright rows, etc. Your workout goes smoothest when you have all the barbells and dumbbells nearby, so the only time you have to move is to grab different weights.

8. Quit the B.S.ing.

Yes, you look forward to chatting with your friends at the gym. But when time is on the line and you have to zip through your workout, TELL THEM. That way you get your workout in without making them feel ignored and plus feel like you've worked out more than just your jaw.

9. Race against the clock.

When you're pushed for time use a STOPWATCH and take 30 second rest periods between sets. Keep a close eye on the the watch. As soon as it's been 30 seconds, BAM, start your next set.

10. Train with your partner.

Sometimes exercise can seem like it's stealing time away from your spouse or significant other. Why not go to the gym together? You don't actually have to work out together - your workouts will be very different. Better than feeling guilty about not spending time together.

11. Prepare.

Prepare for your next exercise between sets will save you time. If you're going to use dumbbells, for instance, pull them from the rack and place them at the bench you're going to use. Also on the subject of preparation pack your gym bag the night before as it will save you time and ensure that you won't forget your trainers

Squatting With Heels Raised

A lot of people have difficulty squatting past parallel, because they've never done it before. And when they do, they find it hard keeping their torsos upright at the bottom of the movement. They lack the flexibility to do full squats correctly, because their Achille's tendons just don't allow for it. How do you know you lack the flexibility to do full range squats? Try squatting all the way down with your back arched, shoulders back, chest out and body upright. If you find your heels come up at the bottom of the movement, then you're lacking in flexibility. One way to get around this is to place a couple of plates underneath the heels. This allows you to squat all the way down with a semi-upright torso. It also shifts the emphasis slightly from your ass and hips to your quads, which develops a better look for your thighs.

Benefits

• More VMO(vastus medialis obliquus) Recruitment
• Back is straighter as you squat
• Great for those with limited ankle plantar flexion
• Allows full range
• More range allows for a more balanced development of the thigh i.e. between vastus intermedius, lateralis and medialis. Most of us have underdeveloped medialis leading to destabilising of the knee.
• More synovial fluid flushing i.e. lubrication of the knee
• Reduced risk of injury.

Cons

• More shear force for the unhealthy knee - must take into consideration history before attempting
• Must be pain free Range of Motion
• Flexibility issues further up the spine.

I hope this wee article sheds some light on the subject.

Happy and safe squatting.

How to Stay Motivated

Staying Motivated

Its time to get back to the gym people. Tomorrow is the start of a new month and its time to get your gym gear ready and get back on track with that exercise programme you started in January and for some reason or another you fell off the wagon. Maybe it was those cold and dark winter mornings and your bed was a far more enticing than battling the elements or maybe you just got bored. Hell you can even use the excuse that your dog ate your gym gear and you've just been far too busy to pop into town and replace it :) We all make excuses but sometime we just have to get back on that treadmill and fight the laziness of the mind. Here are some tips to help you get back on track with your exercise habit.

A great motivation technique is to set goals for yourself so that you can monitor your progress on a weekly or monthly basis. As you are able to see your progress, your enthusiasm will soar.

Listed below are some specific goal setting tips:

Be specific

In order to stimulate your motivation, you need to be specific with your goal setting. Instead of saying you are going to set a personal best for a dead lift or a 5km run, set a goal to improve on your personal best by 10kg's or 15 seconds in the next six months.

Set a deadline

Complacency and an attitude of "I'll work on that later" will set in if your deadline for achieving your goal is not defined. Add a sense of urgency to your goal by adding a specific timeframe and watch your motivation skyrocket!

Set realistic but difficult to obtain goals

Your goals should be achievable and challenging at the same time. An unrealistic goal will kill motivation but a goal that is too easily obtained will lead to boredom.

Write and Review Your Goals

Writing down your goals creates your roadmap to success. Although just the act of writing them down can set the process in motion, it is also extremely important to frequently review your goals. Remember, the more focused you are on your goals the more likely you are to accomplish them.

Develop a Plan and Work It

Develop a plan of action to achieve your running goals and then Just Do It! By taking the time to decide on the specific steps needed to achieve your goals, you increase your motivation and your chances of success. The final step is to get out there and work your plan.

Utilize a Training Log

Keep a training log of each workout you do. Record times, distances, weights lifted, nutrition record, time of day, weather, your pulse rate, progress toward goals and any other statistic or aspect of your exercise you might find valuable. A training log allows you to monitor your progress and learn from your mistakes. Many regular exercisers regularly review their training logs to look at the work they've done in the past to provide motivation for the future.

Implement the Buddy System

Train with a compatiable training partner. Finding others with which to train makes time fly, provides accountability, builds friendships, and provides mutual motivation on those days when you or your partner(s) just "don't feel like it."

Don't know of anyone to train with? Ask your fitness coach or ask your work colleague who you feel is at the same level as you and may have similar goals.

Surround yourself with Reminders

Sustained motivation is key to achieving your potential. One way to keep your motivation high is to find out what fires you up, and then surround yourself with it. Examples include: posters, quotes, photos, inspiring literature, biographies of successful athletes, fitness books, fitness magazines, and videos. Place your "mental stimuli" where you can see it every day.

Be Creative with your Workouts

Doing the same workout day after day leads to boredom and burnout. Alter your workout routine by

• Getting a fitness assessment and programme review
• Hire a personal trainer to train you once a week

Being creative with your workout will add new life to your exercise habit.

Do more than just going to the gym

Do more than just going to the gym to add a boost of motivation, incorporate some cross training in your workout routine. There are many other activities that can increase your strength, flexibility, and aerobic conditioning. Mix in some cycling, swimming, hiking, or take up a new sport. In the now famous words of Nike, Just Do It!

Reward yourself when you succeed

Rewards can be a powerful motivator. When you do succeed, make sure to do something nice for yourself. Many who have reached their goal treat themselves to some tangible reward: a sports watch, a meal at a nice restaurant, or a special trip. The ideas are limited only by your imagination.

Bottom line: Be good to yourself.