Monday, October 31, 2016
Four wheel Harley
I was at the local Harley Davidson dealer this morning picking up a little something for mine when I spied this parked out in front of the used Harley department. I didn't inquire, but took a couple of shots. Have you ever seen anything like this? Pretty cool.
MVPs of Horror: The Woman Behind Elvira, Mistress of the Dark, on Her 35th Year as the Bodacious Horror Hostess
Nothin I can say adds to this article. Just check it out.
The Woman Behind Elvira, Mistress of the Dark, on Her 35th Year as the Bodacious Horror Hostess
The Woman Behind Elvira, Mistress of the Dark, on Her 35th Year as the Bodacious Horror Hostess
Sunday, October 30, 2016
The Great Pacific garbage patch steadily grows worse
This is a problem we created and we must solve, and not leave for the next generation.
The Great Pacific garbage patch steadily grows worse
Thursday, October 27, 2016
Why You Need Carbs to Build Strength and Size
from The Stack newsletter
Good nutrition is essential for all, especially for those of us doing any sort of training. Regardless of your activity or sport, a good diet fuels your muscles for physical activity, helps you achieve optimal performance and even prevents injury. In contrast, not taking in enough food (or the right kind of food, in the right portions, at the right times) can lead to less than optimal health and inadequate energy reserves.
A major source of our energy comes from food containing carbohydrates. Carbs are important for different forms of exercise, and they are especially important during higher intensity workouts or competition. When you take in carbs, your body converts them into a form of sugar called glucose that can be used for energy. The glucose, in turn, is changed to glycogen so that it can be easily stored in your muscles and liver for later use. It is the predominant storage form of glucose and carbohydrates in humans, and it's an essential fuel source for the body during all forms of exercise.
Unfortunately, in recent years we have seen numerous recommendations against carbs. In fact, it's been suggested that high-protein, high-fat and even carbohydrate restriction diets can improve athletic performance. Despite the plethora of new diet recommendations, much of this information lacks substantial scientific evidence.
On the other hand, more than 50 years of scientific evidence has overwhelmingly shown that a balanced carbohydrate diet is crucial to maintaining and improving athletic performance. In fact, multiple studies show that fatigue and lower performance are associated with very low carbohydrate diets that cause glycogen depletion. Studies also show that low levels may cause overtraining.
These findings are regularly confirmed by real-life experiences of elite athletes. For instance, Kenyan runners have dominated international marathon events for decades, and they are regarded as the best endurance runners in history. They report a higher percentage of carbohydrates as a part of their diet. This kind of anecdotal evidence, combined with athletes and sports teams looking for a competitive advantage, has led to an increasing amount of research in this area, and the emergence of the still developing field of sports nutrition.
In March 2016, an international Position Stand on Nutrition and Sports Performance laid out the most comprehensive guidelines to date on "nutrition factors that have been determined to influence athletic performance and emerging trends in the field of sports nutrition." This paper made it overwhelmingly clear that when you eat is just as important as what you eat.
The message here is to be strategic with your nutrition and follow scientific guidelines to maximize your performance before, during and after training or competition. The converse is also true: by excluding carbs, you will put yourself at a competitive disadvantage.
Here are 3 occasions when you have the opportunity maximize your energy reserves:
Before Exercise: 10 to 15 minutes before your workout, take 8-12 oz of a carbohydrate & protein drink. This will provide immediate fuel for exercise without using up your muscle glycogen stores. Make sure you are also well hydrated!
During Exercise: For activity longer than an hour, take small sips of a carbohydrate/protein drink every 20 minutes. This will spare your muscle glycogen and delay fatigue. If you typically have an easy workout or just like to go out for a light jog, you don't need this strategy.
After Exercise: Start refueling your muscles very early! Your muscles store twice the amount of glycogen when carbs/protein supplements are taken immediately after exercise, compared to 2 hours afterward. Start refueling before you even start your shower.
Finally, keep learning: Read food labels or talk to a sports nutritionist—or do both. You can still eat that pasta, but pay attention to these three proven strategies for maximizing your muscles' fuel.
Good nutrition is essential for all, especially for those of us doing any sort of training. Regardless of your activity or sport, a good diet fuels your muscles for physical activity, helps you achieve optimal performance and even prevents injury. In contrast, not taking in enough food (or the right kind of food, in the right portions, at the right times) can lead to less than optimal health and inadequate energy reserves.A major source of our energy comes from food containing carbohydrates. Carbs are important for different forms of exercise, and they are especially important during higher intensity workouts or competition. When you take in carbs, your body converts them into a form of sugar called glucose that can be used for energy. The glucose, in turn, is changed to glycogen so that it can be easily stored in your muscles and liver for later use. It is the predominant storage form of glucose and carbohydrates in humans, and it's an essential fuel source for the body during all forms of exercise.
Unfortunately, in recent years we have seen numerous recommendations against carbs. In fact, it's been suggested that high-protein, high-fat and even carbohydrate restriction diets can improve athletic performance. Despite the plethora of new diet recommendations, much of this information lacks substantial scientific evidence.
On the other hand, more than 50 years of scientific evidence has overwhelmingly shown that a balanced carbohydrate diet is crucial to maintaining and improving athletic performance. In fact, multiple studies show that fatigue and lower performance are associated with very low carbohydrate diets that cause glycogen depletion. Studies also show that low levels may cause overtraining.
These findings are regularly confirmed by real-life experiences of elite athletes. For instance, Kenyan runners have dominated international marathon events for decades, and they are regarded as the best endurance runners in history. They report a higher percentage of carbohydrates as a part of their diet. This kind of anecdotal evidence, combined with athletes and sports teams looking for a competitive advantage, has led to an increasing amount of research in this area, and the emergence of the still developing field of sports nutrition.
In March 2016, an international Position Stand on Nutrition and Sports Performance laid out the most comprehensive guidelines to date on "nutrition factors that have been determined to influence athletic performance and emerging trends in the field of sports nutrition." This paper made it overwhelmingly clear that when you eat is just as important as what you eat.
The message here is to be strategic with your nutrition and follow scientific guidelines to maximize your performance before, during and after training or competition. The converse is also true: by excluding carbs, you will put yourself at a competitive disadvantage.
Here are 3 occasions when you have the opportunity maximize your energy reserves:
Before Exercise: 10 to 15 minutes before your workout, take 8-12 oz of a carbohydrate & protein drink. This will provide immediate fuel for exercise without using up your muscle glycogen stores. Make sure you are also well hydrated!
During Exercise: For activity longer than an hour, take small sips of a carbohydrate/protein drink every 20 minutes. This will spare your muscle glycogen and delay fatigue. If you typically have an easy workout or just like to go out for a light jog, you don't need this strategy.
After Exercise: Start refueling your muscles very early! Your muscles store twice the amount of glycogen when carbs/protein supplements are taken immediately after exercise, compared to 2 hours afterward. Start refueling before you even start your shower.
Finally, keep learning: Read food labels or talk to a sports nutritionist—or do both. You can still eat that pasta, but pay attention to these three proven strategies for maximizing your muscles' fuel.
Saturday, October 22, 2016
Belly Off! Club Weight-Loss Secrets
Transform your body and your life
BY JEFF CSATARI
For the complete diet and exercise weight-loss plan, order your copy of , by Jeff Csatari, at MensHealth.com/bellyoff.
BY JEFF CSATARI
April 23, 2015
How do you lose nearly 2 million pounds?
We wanted to know, because that's the combined weight that members of the Men's Health Belly Off! Club—our online fat-loss community—have dropped since 2002. So we pored through their testimonials, searching for the common strategies that have helped more than 300,000 formerly fat men shrink their big guts. And we were surprised to find that many of our Belly Off heroes cited the same simple weight-loss techniques, whether they'd lost 10, 60, 100, or even 150 pounds.
Those same real-world strategies, supported by scientific research, form the backbone of our new book, The Belly Off! Diet. What worked so well for so many men can work for you, too. The Belly Off! Diet is about real men eating real food and doing workouts designed to fit a hectic, real-world schedule. Consider it your no-fail, guy-tested weight-loss plan.
Cut Out Refined Grains and Sugar
Ninety-six percent of Belly Off! Club losers cut out refined grains and sugar.
This may be the simplest way to eliminate empty-calorie junk foods from your diet. The list of products to pass up includes white bread (and other baked goods), soda, candy, and potato chips.
These foods are loaded with fast-absorbing carbs that raise your blood sugar quickly. A sugar spike is typically followed by a crash, which can leave you feeling sluggish and hungry—a detrimental combination for any diet. So try to avoid products that contain sugar in any form (sucrose, high-fructose corn syrup, or cane syrup) and refined flour. (If it doesn't start with the word "whole," as in whole wheat, cut it out.)
Eat Protein, Good Fats, and Fiber
Ninety-three percent now eat more protein, healthy fats, and fiber-rich produce and whole grains.
This is the balanced diet you're looking for. Protein fills you up while you're eating and provides the raw material to help you maintain and build muscle. Fat tastes good and keeps you satisfied for hours after a meal. And fiber, which is also filling, slows down the absorption of carbohydrates into your bloodstream, so you'll have energy all day long.
The final part of the picture: produce. Vegetables and fruits are low in calories, high in fiber, and packed with healthful antioxidants.
Eat Breakfast Every Day
Seventy-five percent eat breakfast every day.
In the morning, you have an entire day's worth of activity to fuel. After dinner, you lie motionless for 8 hours. You don't have to be a nutrition scientist to understand why you should eat big right after you rise.
In fact, researchers at Virginia Commonwealth University found that dieters who regularly ate a protein-rich, 610-calorie breakfast lost significantly more weight in 8 months than those who consumed only 290 calories and a quarter of the protein. Turns out, the big-breakfast eaters, who lost an average of 40 pounds each during the study, had an easier time sticking with the diet even though both groups took in similar daily calories.
Lift at Least 3 Days a Week
Ninety percent hit the weights at least 3 days a week.
Pumping iron vigorously not only burns calories but also can boost your metabolism for almost 2 days afterward, research shows. The trouble is, heavy guys tend to be intimidated by gyms and their grunting clientele. That's why many Belly Off! Club members began their weight-loss journey by working out in the privacy of their garages and basements.
Do Cardio Workouts
Eighty percent do cardio workouts.
And perhaps the leanest use intervals. A growing body of research suggests that intervals—short bursts of intense exertion interspersed with periods of slower activity—burn fat and improve fitness more quickly than long, moderate bouts of exercise. And intervals trigger an afterburn effect similar to strength training, keeping your body churning through calories long after you've hit the shower.
Consider this Canadian study from 2006: A group of people were asked to exercise on stationary bikes every other day for 2 weeks. They alternated 10 sets of 4-minute bursts of riding at 90 percent effort with 2-minute rest intervals of slow pedaling. The study participants who did intervals had more of a muscle enzyme that burns fat, and they used more fat for energy. So intense intervals turbocharged even easy-level exercise.
Stay Motivated
One hundred percent are highly motivated.
Call it the X factor: Strong motivation is what all big losers have in common. Without it, none of the techniques described above would have worked. Some Belly Off brethren found the will to lose after they'd had particularly ominous doctors' checkups. Some tacked photos of their pudgy selves in places they'd pass by every day. Weekly weigh-ins kept many guys going strong.
How do you lose nearly 2 million pounds?
We wanted to know, because that's the combined weight that members of the Men's Health Belly Off! Club—our online fat-loss community—have dropped since 2002. So we pored through their testimonials, searching for the common strategies that have helped more than 300,000 formerly fat men shrink their big guts. And we were surprised to find that many of our Belly Off heroes cited the same simple weight-loss techniques, whether they'd lost 10, 60, 100, or even 150 pounds.
Those same real-world strategies, supported by scientific research, form the backbone of our new book, The Belly Off! Diet. What worked so well for so many men can work for you, too. The Belly Off! Diet is about real men eating real food and doing workouts designed to fit a hectic, real-world schedule. Consider it your no-fail, guy-tested weight-loss plan.
Cut Out Refined Grains and Sugar
Ninety-six percent of Belly Off! Club losers cut out refined grains and sugar.
This may be the simplest way to eliminate empty-calorie junk foods from your diet. The list of products to pass up includes white bread (and other baked goods), soda, candy, and potato chips.
These foods are loaded with fast-absorbing carbs that raise your blood sugar quickly. A sugar spike is typically followed by a crash, which can leave you feeling sluggish and hungry—a detrimental combination for any diet. So try to avoid products that contain sugar in any form (sucrose, high-fructose corn syrup, or cane syrup) and refined flour. (If it doesn't start with the word "whole," as in whole wheat, cut it out.)
Eat Protein, Good Fats, and Fiber
Ninety-three percent now eat more protein, healthy fats, and fiber-rich produce and whole grains.
This is the balanced diet you're looking for. Protein fills you up while you're eating and provides the raw material to help you maintain and build muscle. Fat tastes good and keeps you satisfied for hours after a meal. And fiber, which is also filling, slows down the absorption of carbohydrates into your bloodstream, so you'll have energy all day long.
The final part of the picture: produce. Vegetables and fruits are low in calories, high in fiber, and packed with healthful antioxidants.
Eat Breakfast Every Day
Seventy-five percent eat breakfast every day.
In the morning, you have an entire day's worth of activity to fuel. After dinner, you lie motionless for 8 hours. You don't have to be a nutrition scientist to understand why you should eat big right after you rise.
In fact, researchers at Virginia Commonwealth University found that dieters who regularly ate a protein-rich, 610-calorie breakfast lost significantly more weight in 8 months than those who consumed only 290 calories and a quarter of the protein. Turns out, the big-breakfast eaters, who lost an average of 40 pounds each during the study, had an easier time sticking with the diet even though both groups took in similar daily calories.
Lift at Least 3 Days a Week
Ninety percent hit the weights at least 3 days a week.
Pumping iron vigorously not only burns calories but also can boost your metabolism for almost 2 days afterward, research shows. The trouble is, heavy guys tend to be intimidated by gyms and their grunting clientele. That's why many Belly Off! Club members began their weight-loss journey by working out in the privacy of their garages and basements.
Do Cardio Workouts
Eighty percent do cardio workouts.
And perhaps the leanest use intervals. A growing body of research suggests that intervals—short bursts of intense exertion interspersed with periods of slower activity—burn fat and improve fitness more quickly than long, moderate bouts of exercise. And intervals trigger an afterburn effect similar to strength training, keeping your body churning through calories long after you've hit the shower.
Consider this Canadian study from 2006: A group of people were asked to exercise on stationary bikes every other day for 2 weeks. They alternated 10 sets of 4-minute bursts of riding at 90 percent effort with 2-minute rest intervals of slow pedaling. The study participants who did intervals had more of a muscle enzyme that burns fat, and they used more fat for energy. So intense intervals turbocharged even easy-level exercise.
Stay Motivated
One hundred percent are highly motivated.
Call it the X factor: Strong motivation is what all big losers have in common. Without it, none of the techniques described above would have worked. Some Belly Off brethren found the will to lose after they'd had particularly ominous doctors' checkups. Some tacked photos of their pudgy selves in places they'd pass by every day. Weekly weigh-ins kept many guys going strong.
Tuesday, October 18, 2016
Ghost Stories 2016 (TTA Podcast 296)
These are great. Enjoy.
Best listened to with a good sound system, and in the dark... if you dare.
Ghost Stories 2016 (TTA Podcast 296)
Best listened to with a good sound system, and in the dark... if you dare.
Ghost Stories 2016 (TTA Podcast 296)
How to Exercise with Arthritis & Sore Joints
Exercise helps arthritis pain, but sore joints will stop you from wanting to work out. Learn how exercise can improve your range of motion and make all movement easier.
By Dennis Thompson, Jr., HealthDay News, Medically Reviewed by Lindsey Marcellin, MD, MPH
Research has shown that exercise can help reduce arthritis pain and improve range of motion, and it’s now
considered an essential part of arthritis management. This is a far cry from days past, when people with arthritis were warned to notexercise to avoid further damage to joints. Doctors now know that, in addition to all its heart health benefits, regular exercise can:
Reduce inflammation, stiffness, and joint pain.
Build muscle around joints, better supporting them and protecting them from shock and daily wear and tear.
Increase flexibility.
Improve endurance.
You do need to take some special precautions to make sure that your exercise routine provides maximum benefit while reducing the risk of injury and pain from sore joints.
Before You Begin Exercising With Arthritis: To get started safely, talk to your doctor first. Be sure to take into account any health concerns so that you follow the best possible exercise routine for your individual needs. Consulting with a physical therapist or a certified, experienced trainer will be helpful as well, as fitness professionals are trained to build specific exercise programs to address the sore joints, aches, and any limitations you might be feeling.
The catch-22 of working out with arthritis is that, while exercise can help improve your condition, you may feel as though you’re in too much pain to begin. A physical therapist will show you the right way to get started and help you progress to meet the ultimate goal of exercising most days of the week.
Also look into exercise classes designed just for people with arthritis. These classes can show you specific techniques and help you adapt them to your individual condition. You could also share information with other arthritis patients about exercise strategies that work. These programs often are offered through health clubs, community centers, and the Y.
Creating Your Arthritis-Friendly Workout: The best exercise program for people with arthritis has a number of components and a certain order in which they should be done.
The warm-up. It is essential that you warm up prior to each workout session. If you don’t give your muscles and joints a chance to warm up, injury and pain are much more likely. Spend at least five minutes walking or doing another activity at a slow pace. You also might consider applying heat to your joints prior to exercise, to help loosen them up.
The exercises. There are three main types of exercises recommended by the Arthritis Foundation:
1). Flexibility or stretching exercises improve your range of motion and ease of movement. These are the most essential exercises for arthritis patients and should be performed at least once a day. After your gentle warm-up, devote the next 15 minutes to flexibility exercises. Mind-body disciplines like yoga or tai chi include some of the best range-of-motion exercises available.
Flexibility exercise tips for greater success:
Move slowly, gently, and deliberately.
Don’t push yourself past slight discomfort.
Stretch in a warm room, which will help your muscles relax and move more easily.
2). Strength training exercises benefit sore joints by building up the muscles around them. The Arthritis Foundation recommends that people perform strength training every other day, after your flexibility exercises.
Strength training exercises include isometric exercises that work muscles without moving the joint, such as squeezing your thigh muscle while lying on your back, and isotonic exercises that work muscles while moving (bending) the joint, such as a leg press and a partial chair squat.
Strength training tips for greater success: You must take a day off between strength training sessions to give your muscles time to recover. Ease into strength training — don’t lift heavy weights too soon. If you feel joint pain, lower the resistance or amount of weight you’re using, or switch to another exercise that works the same muscle group.
3). Aerobic exercise is a recommended addition to your workout routine once you are able to comfortably do both flexibility and strength training exercises. Aerobics are good for your overall health and wellness — just be sure to choose the right type of activity for you. Aerobic exercise tips for greater success:
1). Avoid high-impact activities. Walking, elliptical trainer, or bike riding (stationary or actual bicycle) is a good form of aerobic exercise for most people with arthritis; jogging and running are not.
2). Explore non-impact aerobic activities. Water aerobics and swimming are excellent forms of aerobics that don’t stress the joints. Bicycling is another good way to get aerobic exercise.
Aim to do aerobic exercise 3 or 4 days a week. Ultimately, on each of these days you want to do at least 30 minutes of aerobic exercise in the target heart range recommended by your doctor, but start slowly, with even just five minutes will help. Pay attention to your body. If you have pain that lasts longer than one hour after an aerobic workout or if you find yourself with swollen joints or joints that are more stiff and weak, talk to your doctor or physical therapist about how to adapt your workout.
The cool-down. The last part of any good exercise session is the cool-down. These steps will ensure that your body benefits and recuperates from each workout:
1). Ease out of exercise. Just as you warmed up at the beginning, be sure to give yourself 5 to 10 minutes to cool your muscles and joints. Do some activity at a slow pace to bring your heart rate down and then perform more stretches, rather than stopping exercise abruptly.
2). Take a soak. Some time spent in a warm whirlpool, sauna, or steam room may help relax muscles and joints that have been stressed by exercise.
3). Ice it. If you’ve got sore joints, apply ice or cold packs to help reduce inflammation.
Yes, you have to be more careful about your exercise plan when you have arthritis, but the benefits go beyond general health. Exercise is essential to stay mobile and enjoy life.
By Dennis Thompson, Jr., HealthDay News, Medically Reviewed by Lindsey Marcellin, MD, MPH
Research has shown that exercise can help reduce arthritis pain and improve range of motion, and it’s now
considered an essential part of arthritis management. This is a far cry from days past, when people with arthritis were warned to notexercise to avoid further damage to joints. Doctors now know that, in addition to all its heart health benefits, regular exercise can:Reduce inflammation, stiffness, and joint pain.
Build muscle around joints, better supporting them and protecting them from shock and daily wear and tear.
Increase flexibility.
Improve endurance.
You do need to take some special precautions to make sure that your exercise routine provides maximum benefit while reducing the risk of injury and pain from sore joints.
Before You Begin Exercising With Arthritis: To get started safely, talk to your doctor first. Be sure to take into account any health concerns so that you follow the best possible exercise routine for your individual needs. Consulting with a physical therapist or a certified, experienced trainer will be helpful as well, as fitness professionals are trained to build specific exercise programs to address the sore joints, aches, and any limitations you might be feeling.
The catch-22 of working out with arthritis is that, while exercise can help improve your condition, you may feel as though you’re in too much pain to begin. A physical therapist will show you the right way to get started and help you progress to meet the ultimate goal of exercising most days of the week.
Also look into exercise classes designed just for people with arthritis. These classes can show you specific techniques and help you adapt them to your individual condition. You could also share information with other arthritis patients about exercise strategies that work. These programs often are offered through health clubs, community centers, and the Y.
Creating Your Arthritis-Friendly Workout: The best exercise program for people with arthritis has a number of components and a certain order in which they should be done.
The warm-up. It is essential that you warm up prior to each workout session. If you don’t give your muscles and joints a chance to warm up, injury and pain are much more likely. Spend at least five minutes walking or doing another activity at a slow pace. You also might consider applying heat to your joints prior to exercise, to help loosen them up.
The exercises. There are three main types of exercises recommended by the Arthritis Foundation:
1). Flexibility or stretching exercises improve your range of motion and ease of movement. These are the most essential exercises for arthritis patients and should be performed at least once a day. After your gentle warm-up, devote the next 15 minutes to flexibility exercises. Mind-body disciplines like yoga or tai chi include some of the best range-of-motion exercises available.
Flexibility exercise tips for greater success:
Move slowly, gently, and deliberately.
Don’t push yourself past slight discomfort.
Stretch in a warm room, which will help your muscles relax and move more easily.
2). Strength training exercises benefit sore joints by building up the muscles around them. The Arthritis Foundation recommends that people perform strength training every other day, after your flexibility exercises.
Strength training exercises include isometric exercises that work muscles without moving the joint, such as squeezing your thigh muscle while lying on your back, and isotonic exercises that work muscles while moving (bending) the joint, such as a leg press and a partial chair squat.
Strength training tips for greater success: You must take a day off between strength training sessions to give your muscles time to recover. Ease into strength training — don’t lift heavy weights too soon. If you feel joint pain, lower the resistance or amount of weight you’re using, or switch to another exercise that works the same muscle group.
3). Aerobic exercise is a recommended addition to your workout routine once you are able to comfortably do both flexibility and strength training exercises. Aerobics are good for your overall health and wellness — just be sure to choose the right type of activity for you. Aerobic exercise tips for greater success:
1). Avoid high-impact activities. Walking, elliptical trainer, or bike riding (stationary or actual bicycle) is a good form of aerobic exercise for most people with arthritis; jogging and running are not.
2). Explore non-impact aerobic activities. Water aerobics and swimming are excellent forms of aerobics that don’t stress the joints. Bicycling is another good way to get aerobic exercise.
Aim to do aerobic exercise 3 or 4 days a week. Ultimately, on each of these days you want to do at least 30 minutes of aerobic exercise in the target heart range recommended by your doctor, but start slowly, with even just five minutes will help. Pay attention to your body. If you have pain that lasts longer than one hour after an aerobic workout or if you find yourself with swollen joints or joints that are more stiff and weak, talk to your doctor or physical therapist about how to adapt your workout.
The cool-down. The last part of any good exercise session is the cool-down. These steps will ensure that your body benefits and recuperates from each workout:
1). Ease out of exercise. Just as you warmed up at the beginning, be sure to give yourself 5 to 10 minutes to cool your muscles and joints. Do some activity at a slow pace to bring your heart rate down and then perform more stretches, rather than stopping exercise abruptly.
2). Take a soak. Some time spent in a warm whirlpool, sauna, or steam room may help relax muscles and joints that have been stressed by exercise.
3). Ice it. If you’ve got sore joints, apply ice or cold packs to help reduce inflammation.
Yes, you have to be more careful about your exercise plan when you have arthritis, but the benefits go beyond general health. Exercise is essential to stay mobile and enjoy life.
Friday, October 14, 2016
6 Amazing Exercises that Will Improve Athletic Speed
By: Coach Lee Taft
Exercise #1 Medicine Ball Side Throw Progression:
A. Standing side throw– The athlete will face sideways to the wall in an athletic stance with the ball at chest height and elbows out. (stand roughly 10-12 feet away depending on the bounce of the ball)
- Using the backside leg to drive the hips forward and taking a small step toward the wall with the lead leg…
- Explosively drive the ball, keeping the back elbow up so the shoulder doesn’t get injured, into the wall.
- The focus of the exercise isn’t so much on throwing, it is on understanding being in the best stance to drive the off the back leg like a lateral shuffle.
- If the athlete is too narrow in stance or standing too tall the power production will be limited.
- This exercise needs to be done on both sides
B. Forward shuffle side throw– The athlete will back away from the wall roughly 6-8 feet further. The exercise will be performed the same as the standing side throw but the emphasis changes to lateral speed:
- The athlete will shuffle one to two times staying in a good stance and then driving off the back foot and transferring the speed into the throw.
- The athlete must use the back foot to push down and away to generate more speed on the throw.
- If the athlete does not have a good athletic stance (foundation) they will not generate enough force to gain benefits.
C. Backward shuffle side throw– Same exercise but now the athlete will shuffle away from the wall. Start the athlete only 6-8 feet from the wall.
- The athlete will shuffle aggressively one to two times away from the wall and plant aggressively to throw the ball.
- This is the most important exercise of all to reinforce the athletic stance and the importance of plant leg angles.
- If the plant leg of the back leg is too narrow when attempting to stop the throw will be weak.
- The athlete wants to still get forward movement when throwing. I like to do 2-4 sets of 3-5 reps on each side. The exercise has to be intense. The wt of the ball, experience of the athlete, and skill level determines the sets and reps.
This is the stationary version of the Side Medicine Ball Throw. The forward shuffle throw and backward shuffle throw would still get the athlete back to this position. The backward throw crucial for teaching deceleration angles. If the plant is poorly done the throw will show it. Great feedback drill.
Excerise #2 One arm One leg tubing row
This is a great speed exercise because it focuses on both deceleration (which is what most quick athlete do better than other athletes in athletic speed) and acceleration.
a. The initial position is having the athlete squat/bend on one leg and resist the pulling action of the tubing. The decelerators are kicked on.
b. Then the athlete quickly stands and pulls on the tubing while driving the knee up. This recruits the accelerators.
c. The extra benefits of the this exercise is the balance and stability ttraining.
We normally do 2-4 sets of 5-8 reps per side. Slow down into the squat/bend and explosive up.
Exercise #3 Reactive Shuffles and Crossovers
In this shot the athlete is ready to react and shuffle or crossover in the direction the coach points. This is a real live setting for athletes to develop their skill and for coaches to use great feedback.
a. The athlete will get into a loaded athletic stance and be prepared to shuffle or crossover (already determined by the coach) and react to the coaches point.
b. This type of exercise is great for athletic speed development because the athlete must randomly react. The athlete will use his or her innate abilities. If a mistake is made the coach can easily correct and have the athlete reproduce a better pattern for many reps.
I normally will do 2-3 sets of 3-5 reps. The athlete will react out to the cone and get back as quick as possible for one rep. Because I am after speed I will allow decent rest so the athlete isn’t completely pooped out.
Exercise #4 Resisted power skips
I like resisted power skips for speed because it increases force production and extension of the hips.
a. The athlete must learn to drive hard to move the resistance of the tubing yet maintain good posture for acceleration.
b. The athlete will learn to coordinate the arms and the legs during this exercise. It isn’t easy at first.
c. The biggest benefit is that more muscle fiber gets recruited when attempting to power skip. This is the goal to generate more acceleration speed.
I like to perform 3-6 reps for 20 meters. This is enough distance to get enough quality push offs yet not too far to get overly fatigued and change mechanics.
Exercise #5 Pure acceleration starts
To increase the mechanics and efficiency of accelerating from various starts you must practice them.
a. I will use falling starts, get ups, box starts, parallel stance starts, and many other variations so I can coach the athlete on the proper technique.
b. The goal is to be consistent with leg and arm action as well as acceleration posture.
c. If the athlete has breaks in his or her form they can be addressed quickly.
I like doing 2-3 different stances and 3-4 reps of each. Plenty of time is available to teach the form well.
Exercise #6 Cutting skills
Teaching cutting is a great way to improve the efficiency of the athlete in athletic speed. Most court and field sport requires so much in regards to change of direction it is important to address it.
a. The first thing I want my athlete to understand about cutting is the reactive nature of it. There is not enough time to think about the cut. Just do what comes natural and we can correct mistakes if they present themselves
b. The athlete must learn to make the cut by re-directing the cutting foot outside the width of the body that meets the angle they cut will be made at. I do not want the athlete to purposely drop low with the hips if the cut must be quick and not real sharp.
c. If the cut is sharp and the athlete must come back then the hips may lower slightly but only enough to control the center of mass.
d. The key to cutting is to create separation if an offensive player and to close the gap if a defender. The better body position you have and foot placement the better the results
I like to do 3-6 reps of 2-3 different variations of cutting:
a. Speed cuts
b. Sharp cuts
c. Rehearsed cuts
d. Random cuts
e. Jump stop cuts
f. Spin cuts
g. More…
Yours in Speed,
Lee Taft
Does Post-Exercise Soreness = Muscle Development?
Sponosred by Reebok 
Many lifters gauge the quality of a workout by how sore they feel following a lifting bout. But is this a valid approach? Here’s the lowdown. Delayed onset muscle soreness (often referred to as (DOMS) is brought about by damage to muscle tissue. It’s primarily caused by eccentric exercise, where muscles are lengthened under extreme tension. During eccentric activity, the contractile elements (actin and myosin) of working muscles exert a "braking" action in order to resist the forces of gravity. This produces small micro-tears in both the contractile elements and surface membrane (sarcolemma) of these muscle fibers.
Micro-tears allow calcium to escape from the muscles, disrupting their intracellular balance and causing further injury to the fibers. Metabolic waste is produced, which interacts with the nerve endings surrounding the damaged fibers, resulting in localized pain and stiffness. White blood cells (such as neutrophils and macrophages) then migrate to the site of the injury, generating elements that further exacerbate the sensation of pain. Depending on the extent of muscle damage, soreness can persist for 48 hours or more.
As per soreness & and muscle development, is the soreness beneficial for muscle development? In a sense, yes, but indirectly. Research suggests that muscle damage does in fact play a role in muscle development. It causes the disruption of a fiber’s structure, which is believed to activate muscle satellite cells. Satellite cells are akin to muscle stem cells, which, when stimulated, fuse to the associated muscle fiber and donate nuclei that increase the creation of muscle proteins. The activation of satellite cells also results in the release of muscle growth factors that aid in the repair and regeneration of muscle tissue, further enhancing development. Since soreness is indicative of muscle damage, it generally is a sign that you’ve set the stage for muscle growth.
However, soreness is by no means a prerequisite for muscle development. The human body is highly adaptive, so our muscles, connective tissue, and immune system become increasingly efficient in dealing with fiber-related damage associated with intense training. Various physiologic and structural adaptations take place that gradually reduce the sensation of pain. Generally speaking, the more that you train at high levels of intensity, the greater your resistance to muscle soreness, even though you’ve invariably inflicted damage to fibers. This is why some of the world’s physique athletes and strongmen seldom get sore following a workout, yet have impressive muscularity.
It’s also important to point out that too much soreness is not a good thing. When soreness is debilitating, it indicates you’ve stressed your muscles beyond their capacity for timely, efficient repair. This not only impedes protein synthesis, but also impairs your ability to train consistently with sufficient intensity of effort.
Bottom line: It’s probably a good sign if you’re getting sore, but it’s not necessarily a bad thing if you’re not. Focus on progressively overloading your muscles and consistently challenging your body beyond its present capacity. Provided these criteria are met, there’s no need to worry about whether or not you feel sore after a workout.
Many lifters gauge the quality of a workout by how sore they feel following a lifting bout. But is this a valid approach? Here’s the lowdown. Delayed onset muscle soreness (often referred to as (DOMS) is brought about by damage to muscle tissue. It’s primarily caused by eccentric exercise, where muscles are lengthened under extreme tension. During eccentric activity, the contractile elements (actin and myosin) of working muscles exert a "braking" action in order to resist the forces of gravity. This produces small micro-tears in both the contractile elements and surface membrane (sarcolemma) of these muscle fibers.
Micro-tears allow calcium to escape from the muscles, disrupting their intracellular balance and causing further injury to the fibers. Metabolic waste is produced, which interacts with the nerve endings surrounding the damaged fibers, resulting in localized pain and stiffness. White blood cells (such as neutrophils and macrophages) then migrate to the site of the injury, generating elements that further exacerbate the sensation of pain. Depending on the extent of muscle damage, soreness can persist for 48 hours or more.
As per soreness & and muscle development, is the soreness beneficial for muscle development? In a sense, yes, but indirectly. Research suggests that muscle damage does in fact play a role in muscle development. It causes the disruption of a fiber’s structure, which is believed to activate muscle satellite cells. Satellite cells are akin to muscle stem cells, which, when stimulated, fuse to the associated muscle fiber and donate nuclei that increase the creation of muscle proteins. The activation of satellite cells also results in the release of muscle growth factors that aid in the repair and regeneration of muscle tissue, further enhancing development. Since soreness is indicative of muscle damage, it generally is a sign that you’ve set the stage for muscle growth.
However, soreness is by no means a prerequisite for muscle development. The human body is highly adaptive, so our muscles, connective tissue, and immune system become increasingly efficient in dealing with fiber-related damage associated with intense training. Various physiologic and structural adaptations take place that gradually reduce the sensation of pain. Generally speaking, the more that you train at high levels of intensity, the greater your resistance to muscle soreness, even though you’ve invariably inflicted damage to fibers. This is why some of the world’s physique athletes and strongmen seldom get sore following a workout, yet have impressive muscularity.
It’s also important to point out that too much soreness is not a good thing. When soreness is debilitating, it indicates you’ve stressed your muscles beyond their capacity for timely, efficient repair. This not only impedes protein synthesis, but also impairs your ability to train consistently with sufficient intensity of effort.
Bottom line: It’s probably a good sign if you’re getting sore, but it’s not necessarily a bad thing if you’re not. Focus on progressively overloading your muscles and consistently challenging your body beyond its present capacity. Provided these criteria are met, there’s no need to worry about whether or not you feel sore after a workout.
Specific Benefits of Resistance Training
by Galen A. Morton, MA and Len Kravitz, PhD
It’s not exactly news that physical activity and exercise have powerful health benefits. Indeed, it’s an insight almost as old as recorded history.
In the fifth century BC, the famous Greek physician Hippocrates observed, “All parts of the body, if used in moderation and exercised in labors to which each is accustomed, become thereby healthy and well developed and age slowly; but if they are unused and left idle, they become liable to disease, defective in growth and age quickly” (Kokkinos& Myers 2010).
Scientists have proved Hippocrates right time and again in recent years. In a review of the latest science, Booth, Roberts& Regular exercise and physical activity do much to prevent many physical ailments. Listed below are some of the specific health benefits of resistance training:
Increase in resting metabolic rate.
Improvement in self-esteem and self-concept.
Improvement in resting systolic and diastolic blood pressure levels if initially elevated.
Increase in bone mineral density in specific sites that are trained.
Improvement in blood lipid profile, including lower triglycerides & LDL cholesterol.
Higher HDL cholesterol.
Enhanced physical function in relation to activities of daily living.
Slowing of sarcopenia and age-related factors in skeletal muscle.
Improvement in insulin sensitivity and glycemic control.
Heightened cognitive abilities.
Better management and control of depression.
References:
Kokkinos, P., & Myers, J. 2010. Exercise and physical activity: Clinical outcomes and applications. Circulation, 122 (16), 1637–48.
Westcott, W.L. 2015. Build muscle, improve health: Benefits associated with resistance exercise. ACSM’s Health & Fitness Journal, 19 (4), 22–27.
It’s not exactly news that physical activity and exercise have powerful health benefits. Indeed, it’s an insight almost as old as recorded history.In the fifth century BC, the famous Greek physician Hippocrates observed, “All parts of the body, if used in moderation and exercised in labors to which each is accustomed, become thereby healthy and well developed and age slowly; but if they are unused and left idle, they become liable to disease, defective in growth and age quickly” (Kokkinos& Myers 2010).
Scientists have proved Hippocrates right time and again in recent years. In a review of the latest science, Booth, Roberts& Regular exercise and physical activity do much to prevent many physical ailments. Listed below are some of the specific health benefits of resistance training:
Increase in resting metabolic rate.
Improvement in self-esteem and self-concept.
Improvement in resting systolic and diastolic blood pressure levels if initially elevated.
Increase in bone mineral density in specific sites that are trained.
Improvement in blood lipid profile, including lower triglycerides & LDL cholesterol.
Higher HDL cholesterol.
Enhanced physical function in relation to activities of daily living.
Slowing of sarcopenia and age-related factors in skeletal muscle.
Improvement in insulin sensitivity and glycemic control.
Heightened cognitive abilities.
Better management and control of depression.
References:
Kokkinos, P., & Myers, J. 2010. Exercise and physical activity: Clinical outcomes and applications. Circulation, 122 (16), 1637–48.
Westcott, W.L. 2015. Build muscle, improve health: Benefits associated with resistance exercise. ACSM’s Health & Fitness Journal, 19 (4), 22–27.
Your Brain Is A Jerk: 5 Cognitive (Though-Based) Biases That Sabotage Our Fat Loss Goals
by Mike Howard
One of the curses of being human is that we seem hard-wired for delusion. The good news is that not only is it
perfectly normal, but our misbeliefs are the very thing that have, in large part, kept us around for many generations. In any given moment, millions of thoughts pervade our brains, effecting the day-to-day moment-by-moment decisions we make. We are under the false impression, however that we are beings of pure logic: Whether it’s a decision to play candy crush rather than hit the gym or flip through another top 20 Buzzfeed article rather than chopping up some veggies to take to work, we falter in many, many ways that effect our productivity, which in turn prevents us from our goals.
The 5 Cognitive Biases That Can Sabotage Your Fat Loss Goals
The first step towards making good decisions about our health is to know our number 1 enemy. In this case, the enemy is ruthless, cunning and persistent; our own brains. One of the primary reasons why humans struggle in many aspects of life is that our brains were formed in an era when the best way to save was to consume. The good news is that our biology and brain wiring is flexible – responsive to experience and therefore “trainable” to work in our favor. We have biological disadvantages to be sure, but they are not life sentences. Here are some of the most prominent cognitive (thinking) errors that prevent us from our fat loss goals and what to do about it;
1. Current Moment Bias: Among other deficits, we Homo Sapiens kind of suck at both predicting a future scenario and how we will respond to that scenario. We are a society of instant gratification – prone to the roller coaster swings of pleasure-seeking adaptation. Not surprisingly, most of us would rather experience pleasure in the current moment, while leaving the pain for later – even if the long-term reward is far greater.
This bias is of particular concern when it comes to achieving fat loss and greater health. A 1998 study confirmed the old adage “The road to hell is paved with good intentions”. When asked what they would choose when they became hungry a week in the future, 74% of participants chose fruit over junk food. But when the day arrived, 70% chose chocolate. (1)
This is the precise reason we watch “Dumb and Dumber” on TV for the 100thtime while “The English Patient” sits (not so patiently) in our Netflix cue. It’s why we are forced to throw out produce weekly that was originally destined to be consumed as salad and part of a stir fry.
We are wired to seek immediate payoff. Most people would rather take $5 now than $7 in a week. At the heart of this phenomena is impulsiveness and our ability (or inability) to delay gratification. This attribute was a benefit when resources were scarce and hard won.
An example of this phenomenon was tested in children in the well-known “marshmallow experiment” (2), where children were told they could eat one marshmallow now or wait for a bigger reward that would come later. Long-term follow-ups showed the children who could hold out for longer generally did better later on in life – getting better grades, having lower weight and achieving more success in general.
What to do: The first defense toward combating this “I want it now!” bias is to pause and reflect. Think about the choice you are making, why you are making it, and think about the long-term benefits of abstaining from an unhealthy move. The first step of self-discipline is self-awareness. Stop and think about what you’re about to do. When you start to dig below the surface of the conscious mind, the previously subconscious habits that once pulled you off track can be repaired. Learn about WHY you fail: What types of situations/emotions trigger poor choices? Seek ways of managing these situations more effectively, to your benefit.
Even a simple strategy such as the “10 minute rule” can help avert derailing indulgences. If you want something, wait 10 minutes (or longer if possible). In this time consider whether you are really hungry or if you are responding to a fleeting emotion.
2. Negativity bias: The negativity bias is the tendency to put more emphasis on negative experiences rather than positive ones. You may have noticed this tendency in yourself (although more likely in others); the glass half-empty-ers, the “negative Nancy’s” – people who perpetually see more threats than opportunities and more bad than good in the world. This bias can be a saving grace in the proper situation as negative experiences can be damaging or even life-threatening.
Negativity bias can permeate in different ways and can pull you off track when it comes to health-promoting habits. Whether it’s remembering a past injury from exercise, or how miserable you were on your last diet, we can dwell on those recollections – even if you had many positive experiences with trying to improve health. In the case of fat loss, many will only remember the intervention of choice that “didn’t work”.
Media and pop diet book culture serve to fuel the negativity through fear-mongering rhetoric about all sorts of topics. These imposed fears override any positive message about exercise or healthful eating we could ever hear about. We tend to become paralyzed and frustrated by the frequently conflicting information – rendering us to a “screw it” kind of mentality.
What to do: The best mindset in this situation is to recall your successes. Even if you haven’t had much in the way of body composition successes, it’s important to re-wire your brain to dwell on the positive experiences of training and eating well. Find your “flow” or that happy place where you are in a zone with movement. Take note of how good your body feels after a healthy meal or good workout. Also, be sure to gravitate towards healthy activities you enjoy. Ditto with food (to an extent)…seek out healthier alternatives to unfavorable foods.
3. Optimism Bias: For some of us, the flip side of the perspective coin is the optimism bias. While optimism is generally a helpful state of mind, there is a tipping point when it comes to positive thinking. The optimism bias can lull its victim into unrealistic expectations and Pollyanna-esque swagger. In essence, we can have too much unguarded optimism and not enough realism. Being overly optimistic can derail your fat loss goals in 2 ways;
1). It Keeps us from changing in the first place: If we believe “everything will be fine” when it comes to our health, it locks us into place. We pay no attention to what we eat, how little we move and the associated long-term consequences of those habits.
2). It prevents us from having a relapse plan. One of the most formidable obstacles to long-term success is failing to have a contingency plan for when you go off the rails.
If you are finding yourself perpetually optimistic without any results, it may be time to temper your view point with some reality. Successful fat loss often depends on a balanced dance of levity and gravity.
What to do: Optimism is good, but be cautiously optimistic. Understand that real life gets in the way of our perfect plans. Set goals, standards, and purposefully set yourself up to make healthy decisions – but do so in a frame of reality. Understand the journey will not be smooth, linear or easy.
Consider adjusting your self-talk. While saying “I can’t do this” is negative (read above), “I CAN do this” is surface level and lacks substance. Experts suggest implementing what’s called “interrogative self-talk”. Instead of “I can’t” or “I can”, ask the question “how can I?”. By framing as a question, you are setting off a thought process that strategizes HOW you are going to accomplish something, rather than just stating an abstract thought lacking content or a plan. (3)
4. Planning Fallacy: The planning fallacy is a tendency for people to underestimate how long they will need to complete a task. The term was first proposed in a 1979 paper by world-renown cognitive scientists Daniel Kahneman and Amos Tversky. The planning fallacy might be seen as a natural extension to the optimism bias in that we are being overly generous on how long it should take to achieve a desired outcome. When it comes to body composition goals, we grossly underestimate the time involved in achieving more significant losses.
The epicenter of the planning fallacy as it relates to weight loss can be found in the diet fad industry. The emergence of get-lean-quick schemes that pervade western society have systematically eradicated any realistic expectation when it comes to our perceptions of “normal” rates of fat loss. At the time of this writing, 3 books in the “diet” section of the local book store promise weight loss at the rate of 1lb a day! Festooned on the cover of most diet books, weight loss clinics and web click ads are far-fetched weight loss claims such as “25 lbs in a month”, or “10 lbs in 2 weeks”. It’s no wonder our expectations are skewed when it comes to our weight loss goals.
Studies have demonstrated a strong correlation between high weight loss expectations and drop-out rates in weight loss programs (4, 5) . The Dalle study showed the strongest predictors of attrition at 12 months (52% dropped out) were lower age and higher expected 1-year loss, which reflects a tendency towards unrealistic expectations when it comes to weight loss time frames.
What to do: Calibrate your expectations. Remember if you are carrying 50 lbs more than you’d like, you didn’t gain that weight in a matter of a month or 2. With ebbs and flows of life it’s important to have relapse plans and have some wiggle room with regards to how long it might take to achieve your goal. Take pride and seek accomplishment in the journey.
5. Unit bias: The unit bias suggests that we look at units or portions (small chunks) and perceive them as appropriate or optimal – regardless of the context or reality. Brian Wansink, author of “Mindless Eating” demonstrated through a series of studies that when we are served larger portions, we eat more. Whether it’s a bottomless bowl of soup (participants consumed 73% more soup when it was being slowly refilled unbeknownst to the subjects) or big popcorn bags, (6, 7) (subjects consumed 45% more when given a larger bag. Even when the popcorn was stale, there was a 34% higher consumption).
Liquid calories fare no better when it comes to our perceived consumption. One of our many human flaws is that we don’t have 3 dimensional perception of volume (or even 2 dimensional for that matter). When it comes to volume we gauge only height. That’s why when given equal volume, we think there is more liquid in a tall, thin glass than a small wide one. It’s no wonder bars serve drinks in tall glasses and charge more for it.
Wanskink’s research again uncovered found that a group of participants (many of them bartenders) poured significantly more liquid in short, wide glasses than in tall, skinny ones of the same volume. Even the ones that poured drinks for a living poured 21% more into the stout glasses! (8)
Misleading perceptions of quantity aren’t confined to just laypeople either, with studies showing registered dieticians having trouble with the accuracy of food portions – underestimating their consumption by around 10% (9) Unit bias may be one of the most prominent determinants of how much we consume – with our north American super-sized tendencies.
What to do: First and foremost, pay attention to your hunger and fullness cues. Eat slowly, consume joyfully and mindfully. Use smaller plates and bowls and buy tall, thin drinking glasses. In restaurants, make it the norm to take some to go (try for half). If you are snacking on a bagged product, pour some into a small bowl and put the bag out of sight.
Take-home points: Many of our moment-to-moment decisions are driven by subconscious, auto-pilot type thinking. We form our habits, then our habits form us. Forming sustainable, healthier habits is the key to successful fat loss. Forming these habits is a matter of self-discipline and self-discipline is a matter of self-awareness. When we become aware of the tricks we use that result in our eating more and moving less (a.k.a, laziness), we can conquer the most formidable barriers to our success.
Keep in mind this is a process. The subtle and not-so-subtle whisperings of our subconscious habits won’t be overcome without due diligence and persistent efforts on our part. It takes mindful re-training, patience, constant practice, and self-love to upgrade the software. But, with grooming and persistence, there will be no stopping you.
References:
1. http://www.ncbi.nlm.nih.gov/pubmed/9831521
2. http://en.wikipedia.org/wiki/Stanford_marshmallow_experiment
3. http://www.ncbi.nlm.nih.gov/pubmed/20424090
4. http://www.unboundmedicine.com/medline/citation/16339128
5. http://www.ncbi.nlm.nih.gov/pubmed/16339128
6.http://www.ncbi.nlm.nih.gov/pubmed/15761167
7. http://www.ncbi.nlm.nih.gov/pubmed/16053812
8. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1322248/
9. http://www.ncbi.nlm.nih.gov/pubmed/12396160
One of the curses of being human is that we seem hard-wired for delusion. The good news is that not only is it
perfectly normal, but our misbeliefs are the very thing that have, in large part, kept us around for many generations. In any given moment, millions of thoughts pervade our brains, effecting the day-to-day moment-by-moment decisions we make. We are under the false impression, however that we are beings of pure logic: Whether it’s a decision to play candy crush rather than hit the gym or flip through another top 20 Buzzfeed article rather than chopping up some veggies to take to work, we falter in many, many ways that effect our productivity, which in turn prevents us from our goals. The 5 Cognitive Biases That Can Sabotage Your Fat Loss Goals
The first step towards making good decisions about our health is to know our number 1 enemy. In this case, the enemy is ruthless, cunning and persistent; our own brains. One of the primary reasons why humans struggle in many aspects of life is that our brains were formed in an era when the best way to save was to consume. The good news is that our biology and brain wiring is flexible – responsive to experience and therefore “trainable” to work in our favor. We have biological disadvantages to be sure, but they are not life sentences. Here are some of the most prominent cognitive (thinking) errors that prevent us from our fat loss goals and what to do about it;
1. Current Moment Bias: Among other deficits, we Homo Sapiens kind of suck at both predicting a future scenario and how we will respond to that scenario. We are a society of instant gratification – prone to the roller coaster swings of pleasure-seeking adaptation. Not surprisingly, most of us would rather experience pleasure in the current moment, while leaving the pain for later – even if the long-term reward is far greater.
This bias is of particular concern when it comes to achieving fat loss and greater health. A 1998 study confirmed the old adage “The road to hell is paved with good intentions”. When asked what they would choose when they became hungry a week in the future, 74% of participants chose fruit over junk food. But when the day arrived, 70% chose chocolate. (1)
This is the precise reason we watch “Dumb and Dumber” on TV for the 100thtime while “The English Patient” sits (not so patiently) in our Netflix cue. It’s why we are forced to throw out produce weekly that was originally destined to be consumed as salad and part of a stir fry.
We are wired to seek immediate payoff. Most people would rather take $5 now than $7 in a week. At the heart of this phenomena is impulsiveness and our ability (or inability) to delay gratification. This attribute was a benefit when resources were scarce and hard won.
An example of this phenomenon was tested in children in the well-known “marshmallow experiment” (2), where children were told they could eat one marshmallow now or wait for a bigger reward that would come later. Long-term follow-ups showed the children who could hold out for longer generally did better later on in life – getting better grades, having lower weight and achieving more success in general.
What to do: The first defense toward combating this “I want it now!” bias is to pause and reflect. Think about the choice you are making, why you are making it, and think about the long-term benefits of abstaining from an unhealthy move. The first step of self-discipline is self-awareness. Stop and think about what you’re about to do. When you start to dig below the surface of the conscious mind, the previously subconscious habits that once pulled you off track can be repaired. Learn about WHY you fail: What types of situations/emotions trigger poor choices? Seek ways of managing these situations more effectively, to your benefit.
Even a simple strategy such as the “10 minute rule” can help avert derailing indulgences. If you want something, wait 10 minutes (or longer if possible). In this time consider whether you are really hungry or if you are responding to a fleeting emotion.
2. Negativity bias: The negativity bias is the tendency to put more emphasis on negative experiences rather than positive ones. You may have noticed this tendency in yourself (although more likely in others); the glass half-empty-ers, the “negative Nancy’s” – people who perpetually see more threats than opportunities and more bad than good in the world. This bias can be a saving grace in the proper situation as negative experiences can be damaging or even life-threatening.
Negativity bias can permeate in different ways and can pull you off track when it comes to health-promoting habits. Whether it’s remembering a past injury from exercise, or how miserable you were on your last diet, we can dwell on those recollections – even if you had many positive experiences with trying to improve health. In the case of fat loss, many will only remember the intervention of choice that “didn’t work”.
Media and pop diet book culture serve to fuel the negativity through fear-mongering rhetoric about all sorts of topics. These imposed fears override any positive message about exercise or healthful eating we could ever hear about. We tend to become paralyzed and frustrated by the frequently conflicting information – rendering us to a “screw it” kind of mentality.
What to do: The best mindset in this situation is to recall your successes. Even if you haven’t had much in the way of body composition successes, it’s important to re-wire your brain to dwell on the positive experiences of training and eating well. Find your “flow” or that happy place where you are in a zone with movement. Take note of how good your body feels after a healthy meal or good workout. Also, be sure to gravitate towards healthy activities you enjoy. Ditto with food (to an extent)…seek out healthier alternatives to unfavorable foods.
3. Optimism Bias: For some of us, the flip side of the perspective coin is the optimism bias. While optimism is generally a helpful state of mind, there is a tipping point when it comes to positive thinking. The optimism bias can lull its victim into unrealistic expectations and Pollyanna-esque swagger. In essence, we can have too much unguarded optimism and not enough realism. Being overly optimistic can derail your fat loss goals in 2 ways;
1). It Keeps us from changing in the first place: If we believe “everything will be fine” when it comes to our health, it locks us into place. We pay no attention to what we eat, how little we move and the associated long-term consequences of those habits.
2). It prevents us from having a relapse plan. One of the most formidable obstacles to long-term success is failing to have a contingency plan for when you go off the rails.
If you are finding yourself perpetually optimistic without any results, it may be time to temper your view point with some reality. Successful fat loss often depends on a balanced dance of levity and gravity.
What to do: Optimism is good, but be cautiously optimistic. Understand that real life gets in the way of our perfect plans. Set goals, standards, and purposefully set yourself up to make healthy decisions – but do so in a frame of reality. Understand the journey will not be smooth, linear or easy.
Consider adjusting your self-talk. While saying “I can’t do this” is negative (read above), “I CAN do this” is surface level and lacks substance. Experts suggest implementing what’s called “interrogative self-talk”. Instead of “I can’t” or “I can”, ask the question “how can I?”. By framing as a question, you are setting off a thought process that strategizes HOW you are going to accomplish something, rather than just stating an abstract thought lacking content or a plan. (3)
4. Planning Fallacy: The planning fallacy is a tendency for people to underestimate how long they will need to complete a task. The term was first proposed in a 1979 paper by world-renown cognitive scientists Daniel Kahneman and Amos Tversky. The planning fallacy might be seen as a natural extension to the optimism bias in that we are being overly generous on how long it should take to achieve a desired outcome. When it comes to body composition goals, we grossly underestimate the time involved in achieving more significant losses.
The epicenter of the planning fallacy as it relates to weight loss can be found in the diet fad industry. The emergence of get-lean-quick schemes that pervade western society have systematically eradicated any realistic expectation when it comes to our perceptions of “normal” rates of fat loss. At the time of this writing, 3 books in the “diet” section of the local book store promise weight loss at the rate of 1lb a day! Festooned on the cover of most diet books, weight loss clinics and web click ads are far-fetched weight loss claims such as “25 lbs in a month”, or “10 lbs in 2 weeks”. It’s no wonder our expectations are skewed when it comes to our weight loss goals.
Studies have demonstrated a strong correlation between high weight loss expectations and drop-out rates in weight loss programs (4, 5) . The Dalle study showed the strongest predictors of attrition at 12 months (52% dropped out) were lower age and higher expected 1-year loss, which reflects a tendency towards unrealistic expectations when it comes to weight loss time frames.
What to do: Calibrate your expectations. Remember if you are carrying 50 lbs more than you’d like, you didn’t gain that weight in a matter of a month or 2. With ebbs and flows of life it’s important to have relapse plans and have some wiggle room with regards to how long it might take to achieve your goal. Take pride and seek accomplishment in the journey.
5. Unit bias: The unit bias suggests that we look at units or portions (small chunks) and perceive them as appropriate or optimal – regardless of the context or reality. Brian Wansink, author of “Mindless Eating” demonstrated through a series of studies that when we are served larger portions, we eat more. Whether it’s a bottomless bowl of soup (participants consumed 73% more soup when it was being slowly refilled unbeknownst to the subjects) or big popcorn bags, (6, 7) (subjects consumed 45% more when given a larger bag. Even when the popcorn was stale, there was a 34% higher consumption).
Liquid calories fare no better when it comes to our perceived consumption. One of our many human flaws is that we don’t have 3 dimensional perception of volume (or even 2 dimensional for that matter). When it comes to volume we gauge only height. That’s why when given equal volume, we think there is more liquid in a tall, thin glass than a small wide one. It’s no wonder bars serve drinks in tall glasses and charge more for it.
Wanskink’s research again uncovered found that a group of participants (many of them bartenders) poured significantly more liquid in short, wide glasses than in tall, skinny ones of the same volume. Even the ones that poured drinks for a living poured 21% more into the stout glasses! (8)
Misleading perceptions of quantity aren’t confined to just laypeople either, with studies showing registered dieticians having trouble with the accuracy of food portions – underestimating their consumption by around 10% (9) Unit bias may be one of the most prominent determinants of how much we consume – with our north American super-sized tendencies.
What to do: First and foremost, pay attention to your hunger and fullness cues. Eat slowly, consume joyfully and mindfully. Use smaller plates and bowls and buy tall, thin drinking glasses. In restaurants, make it the norm to take some to go (try for half). If you are snacking on a bagged product, pour some into a small bowl and put the bag out of sight.
Take-home points: Many of our moment-to-moment decisions are driven by subconscious, auto-pilot type thinking. We form our habits, then our habits form us. Forming sustainable, healthier habits is the key to successful fat loss. Forming these habits is a matter of self-discipline and self-discipline is a matter of self-awareness. When we become aware of the tricks we use that result in our eating more and moving less (a.k.a, laziness), we can conquer the most formidable barriers to our success.
Keep in mind this is a process. The subtle and not-so-subtle whisperings of our subconscious habits won’t be overcome without due diligence and persistent efforts on our part. It takes mindful re-training, patience, constant practice, and self-love to upgrade the software. But, with grooming and persistence, there will be no stopping you.
References:
1. http://www.ncbi.nlm.nih.gov/pubmed/9831521
2. http://en.wikipedia.org/wiki/Stanford_marshmallow_experiment
3. http://www.ncbi.nlm.nih.gov/pubmed/20424090
4. http://www.unboundmedicine.com/medline/citation/16339128
5. http://www.ncbi.nlm.nih.gov/pubmed/16339128
6.http://www.ncbi.nlm.nih.gov/pubmed/15761167
7. http://www.ncbi.nlm.nih.gov/pubmed/16053812
8. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1322248/
9. http://www.ncbi.nlm.nih.gov/pubmed/12396160
Thursday, October 13, 2016
How to Talk to Your Partner About Their Smartphone Obsession
How many times a day do you touch your smartphone? Most people figure it’s a few hundred times, but according to a study done by DScout, a Chicago-based survey and research company, people touch their smartphones an average of 2,600 times a day, with heavy users topping 6,000. We'll bet you didn't guess thathigh.
With that knowledge, your frustration with your partner’s digital device use is probably not unfounded. “Guess who you’re not touching while you’re touching your mobile phone,” quipped Kari Dean McCarthy, one of the survey authors.
The fact is, the more you connect with your phone, the less you connect with each other. Whether it’s over dinner, at the movies or on a drive, the amount of attention you pay to what’s happening in your digital life takes away from the people you’re with.
Whose Problem Is It, Yours or Your Partner’s?
When your spouse checks the phone absently as it buzzes or chirps during an actual IRL (in real life) interaction it’s distracting — but it’s also downright rude. And you have every right to be annoyed or frustrated when it happens. But what about your own phone use?
“If you are checking your phone through dinner, you are sending a message to your partner that it’s OK to do so in this relationship,” Dr. Mike Dow, psychotherapist and New York Times best-selling author of “The Brain Fog Fix,” points out. “One of the most common responses I hear in couples confronting their partners is: ‘But you’re on your phone 24/7.’ So if this is something that you want to change, then it’s best to model this behavior. ‘Be the change you want to see in the world.’ Or, in this case: ‘Be the change you want to see in this relationship.’”
If you have a smartphone, you’ve probably checked it absently during a conversation when it called your attention. You probably felt justified for your actions and didn’t think twice about it. But you’ve also probably been on the other side of it — like when you’re talking with your partner and they absently check their device.
Did it make you feel, even for a second, that they weren’t giving you their full attention? Multiply that feeling by every time you check your phone, and you’ll see how that can mushroom into a bigger attention issue while simultaneously giving your partner permission to do it too.
How to Tell if Your Partner Is a Cellphone Addict
We’re all tied to our phones for work, appointments, kids, responsibilities, reminders and notifications, but how do you know whether it’s an obsession, a habit or a casual reference?
Dr. Dow has worked extensively with addicts of all kinds — food, heroin, shopping, gambling, video games and smartphones (yup, it’s a thing) — and points out that in most cases addiction is a form of self-medicating for a deeper issue, such as depression, anxiety, ADHD or low self-worth.
Then again, sometimes checking a device is simply an unconscious (or conscious) way of avoiding social interactions. You’ll also find people checking their phones when they have nothing to occupy them.
When your partner takes an absent peek at the phone while you’re talking, it’s natural for you to feel marginalized, but you can’t automatically take it personally. Their device obsession is their own: It’s rarely if ever a reflection on how they feel about being with you.
We have become a very plugged-in society and feel we need input at all times. A digital device not only provides input, it also gives feedback, and it’s hard even for a loving, sexy, interesting, exciting partner (that’s you!) to compete with instant positive feedback and a constant stream of new information.
It’s certainly not an excuse for putting a phone between you and him or her, but insight into the cause can help you figure out a solution.
“Smartphones are so reinforcing and are a one-stop shop — games, entertainment, social media, phone, texts, emails, newspaper — even when one thing isn’t interesting, another thing can distract you,” explains Ramani Durvasula, Ph.D., a licensed clinical psychologist and author of the book “Surviving Narcissists.”
“Over time, because phones do serve a function, it becomes like a nervous habit to compulsively keep checking it. It’s like having a bag full of every addictive substance — so when you get tired of one you can move on to another.”
Maybe learning how often people check their phones (see the beginning of this article) would be enough of a wake-up call for your spouse, but that’s not the case for most heavy users. Dr. Dow suggests starting an honest dialogue with your spouse and asking a series of questions.
“One of the quick ways to assess for addiction is the four-question ‘CAGE’: Have you ever felt like you needed to CUT down on it? Have other people felt ANNOYED by it? Have you ever felt GUILTY from it? Do you need an EYE-OPENER first thing in the morning?
I would add EYE-CLOSER to that list for people who use it late at night. While this is usually used to screen for alcoholism, it can apply to digital devices,” Dr. Dow explains.
Excuses and How to Counter Them
People are touchy about their cellphone use, and the heavier the user, the touchier they seem to get. If you’ve approached your spouse in the past about overuse, Durvasula points out that you’ve probably heard a combination of these common excuses:
- It’s work.
- I’m busy at work.
- I need to be available.
- I am waiting for X or Y to get through.
- My kids may need to reach out.
- And some people will actually simply own that they can’t stop themselves and just need to keep checking it.
But, she offers, there are good counters to those excuses that may help redirect your spouse’s behavior and get you some more actual face time. Here are five:
- As recently as a decade ago people did their jobs without being plugged in 24/7.
- Put the phone facedown. If it is an important call you will still hear the ring (or suggest they give the important people, such as their kids, a distinctive ringtone).
- In one hour nothing terrible is going to happen.
- When you keep checking the phone you miss all the cool stuff that is going on around us and you get distracted from all the great stuff we are talking about.
- It’s incredibly sexy when you’re not on social media.
Cut Back or Cut the Cord?
We can’t all be Kanye West, who tweeted in September 2016: “I got rid of my phone so I can have air to create.” While he may not use his mobile device as a lifeline, chances are he has a team of connected — likely obsessed — employees who are tethered to their devices 24/7. But we can take a cue from him and reconnect with what made us tick before smartphones took center stage.
And Kanye’s cord-cutting exercise may not work for you or your partner. Going cold turkey may put just as much stress on your relationship, it turns out. Withdrawal can cause symptoms of anxiety, stress and, in some cases, depression.
“Modeling healthy or good behavior is a good way to change it in someone else — or at least it’s a start,” Durvasula reminds us. “Also, it’s tough to suggest lowered use when you don’t have a leg to stand on.”
Distraction, Not Nagging, Is the Key
You’ve probably figured out that when you nag your spouse about their obsession, it makes them defensive and doesn’t really change their behavior. Nagging sends a message of judgment, and in the case of an obsession it leads to feelings of frustration and helplessness. While getting your spouse to acknowledge their obsession is beneficial, taking the focus off their negative addiction goes a long way too.
While the phone is a very attractive distraction, so is a dedicated loving partner (if you're reading this, that's you!) and life in the real, 3-D world of the five senses. “Mindfulness — paying attention to the present moment on purpose and without judgment — is the antidote to distraction,” Dr. Dow points out. “You can mindfully enjoy a meal. You can mindfully enjoy a walk after dinner sans phones. You can mindfully make love. Find pleasurable, peaceful activities that help to conquer digital distraction.”
It also helps if you pledge to use your device less as well. And when you do bring up this potentially sore subject, “better to make it a conversation and share your feelings rather than nag them,” Durvasula suggests.
For example, you can agree to digital-free times in the day (like at dinner, right after work or before bed) and stick to it. You can gently suggest leaving the phone behind or setting a ringtone that only goes off for urgent requests at other times. And don’t forget to acknowledge when they give you, not the phone, their full attention. “Take note of when they go phone-free and thank them. People like having their efforts recognized.”
Even setting aside just half an hour each day when you both set down your phones together can help you reconnect with each other as a couple. Before long, you’ll find yourselves enjoying a sunset without thinking about taking a time-lapse photo of it, or enjoying a meal without posting it on Instagram first!
All you both need is a gentle reminder that food, sunsets, conversation and companionship are so much better when enjoyed with all five senses and without the constant blue glow of a screen illuminating it all.
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