The Limits of Critical Thinking

This is a reprint of the July 15, 2015 eSkeptic magazine.

BY JAMY IAN SWISS

The recent self-inflicted deaths of 39 members of the Heaven’s Gate cult raises challenging questions for skeptics. We are tempted to point in horror and issue our own doomsday admonitions: “Warning! Danger! These are the hazards of belief in UFOs and other goofy stuff! Beware! Lack of critical thinking skills equals madness equals death!” If only these particular victims had read Randi’s Flim-Flam!, they might be living, productive members of society today.

Or maybe not.

My experience with deception has proven to me that the human brain is evolutionarily programmed to be readily manipulated, whether by the likes of itinerant conjurors like myself and James Randi or by virulent megalomaniacs like Marshall Herff Applewhite. The human tendency to organize information even where no useful information exists appears to be hardwired into our brains. It was there for the first aboriginal rain dance, and it’s here today for the most contemporary forms of magical thinking. That tendency to organize, to look ahead and be creative and surmise from thin evidence is a distinctly human trait, as responsible for the greatness of the human condition as it is for its follies and failings. Our human “big brain” is an accident of evolution that may well be our salvation or undoing as a species, with its abilities to invent, create, explore and imagine, or to become addicted, depressed, or believe incredibly dangerous ideas in the face of all evidence to the contrary.

When we see the apparently placid willingness of the Higher Source cult members to fulfill their grisly task of self-destruction, it is difficult to view them as victims. Considering the patently ludicrous ideas the cult based its belief system on, it’s tempting to write the followers off as cranks who were victims only of their own willful stupidity. But the phenomenon of cultism is characterized by distinctly manipulative practices of recruitment and maintenance that must be considered independently of the particular belief system they happen to be promoting. Toxicly effective cult leaders like Herff Applewhite will always produce followers who swear to their willing allegiance and free choice just as the observer of a magic trick will swear he never looked away the whole time the magician’s spoon was magically bending. Both victims are certain they had all the information necessary to make a capable judgment.

The issue of psychological manipulation is a graduated continuum, from the person fooled by the spoon-bender to the cult victim controlled to the point of suicide. But if the cult member is a victim of a psychological predator, what about those in the free marketplace of ideas who elect to repudiate conventional medicine and sign on with a homeopathic practitioner? The wiring flaws of the human brain notwithstanding, isn’t the homeopathy user a victim of willful ignorance?

Such individuals have to be given full responsibility for their lives to muck about with as they wish. We are overwhelmed by such examples of “epistemological hedonism,” i.e., if it feels good, believe it. Education doesn’t protect those who believe irrespective of facts and information. Those who become hostile and defensive the moment we question, for example, the concept of astrology do so because such questions challenge their entire view of world and self, not simply—as skeptics are inclined to consider it—the specific facts concerning a narrow subject matter, easily disproved. As skeptical educators we must do more than simply provide cautionary signposts detailing a shopping list of road hazards labeled astrology, ufology, and a host of other pseudologies. We recognize that we must encourage broad-based thinking skills to help inoculate people against malicious crackpottery. That training must begin early in life, because it is the rare adult who comes to recognize the logical flaws in their own longstanding belief system. Our task is to teach the young—along with anyone else who will listen—to think for themselves, so that they can use these skills throughout their lives. Rational inquiry isn’t merely an academic exercise or a chore that protects us from danger. Critical thinking enhances individual responsibility by liberating us to assess risk and embrace informed choice and thereby more fully savor the human experience. Unfortunately, thinking will never be foolproof protection against the threats of deception; fools can be very determined, as can the inclination to be fooled. Thinking is merely our best chance.

Why Smart People Are Not Always Rational

This is a pretty interesting article. It reminds us that smart people aren't smart in all areas.

It's in three parts and a little long to put here, so I've put the three links here for you to read at your leisure. 

Why Smart People Are Not Always Rational

 More On Why Smart People Are Not Always Rational

Why Smart Doesn’t Guarantee Rational, Part III

 

Pluto?

Why Walking is NOT Optimal for Fat Loss

Seems every doctor and wristband gadget-maker is trying to get us all to walk more. But there’s a dirty little secret those expensive gadget-makers DON’T want you to know:

Walking IS great for health and reducing stress... but it’s terrible for fat loss as the study below (one of many on the subject shows. And it’s especially ineffective at eliminating that stubborn flab that clings to our worst trouble spots. It just doesn’t deliver enough of a metabolic stimulus to get and keep your fat burning hormones working!

Yes, when you walk a certain percentage of calories used for fuel are burned as fat. BUT, because walking is so low intensity, the OVERALL amount of calories burned is low, so the total amount of fat burned barely registers.

Plus, the moment you stop walking, your metabolism goes back to normal and any extra calorie-burning goes back to normal as well. So, unless you have 3-5 hours a day to walk 10,000 – 20,000 steps or more, that’s not gonna cut it!

Wouldn’t it be better if your metabolism kept burning fat for 24 – 48 hours after your workout? And instead of 3-5 hours of monotonous walking, wouldn’t it be better if you could generate this extended fat burning effect after just 15-20 minutes of activity?

Why Walking Stinks for Fat Loss (and What Can Get You DOUBLE the Fat Loss Results)...

A recent study published in BMC Sports Science, Medicine and Rehabilitation compared walking to a somewhat unusual metabolism-stimulating activity. Check out these amazing results:

The metabolism group lost 95% MORE body fat (11.9% vs. 6.1%) AND shrunk their waist 10 times more (6% vs. .6% (yes, that's 6/10ths of a percent) compared to walkers. So not only did they lose more fat, but their body shape improved. But it gets even better. The metabolism group also increased their V02max (their volume of oxygen utilization) by 2,000% more (16.8% vs. .6%).

V02max indirectly measures your overall ability to burn fat. The higher the number, the more fat you burn at rest. So those in the metabolic group became better at burning fat all day, every day!

Here's the Catch...

The group doing the metabolism-stimulating exercise was doing BOXING-related activities -- like footwork drills, punching bags, jumping rope and so on. Punching, jumping and complicated, pounding footwork isn't something you can do without learning the skills and proper guidance.

Plus, these folks were doing this for 50 minutes 4 times a week which is A LOT better than 3-5 hours of walking every day (and a lot more fun...), but still a significant time commitment.

HIIT simply requires an all-out effort (all out for your personal fitness level, of course) for 20-30 seconds followed by a brief active "rest" (you're still moving)  for maybe a minute or 2, followed by another all-out effort, in sequence, for several rounds (3-8 rounds). Now, it isn't easy, and for those of you who are more "body sensitive" (meaning you perceive body sensations more acutely than some), you may not take to this method of exercise as you do get quite winded and your muscles will BURN (a lot...), which are the big indicators that you're working in the HIIT zone. In sum, you will NOT be comfortable...So, if these sensations freak you out or repel you, best not to go there. As a trainer, it's been my experience that HIIT intervals aren't for everyone, but for those who take the rigor, there are substantial benefits to the approach in terms of fitness improvements and fat loss. If you have any health conditions or concerns regarding your level of conditioning, please consult with a professional before trying this sort of training! You absolutely have to know what you're doing to venture into this more challenging realm!

The chart on the right highlights the relationship between activities and metabolic activation (fat-burning capacity). The top of the pyramid is the lowest level of activation, the bottom of the pyramid, the highest. Note the inverse time-to-intensity relationship, the higher the intensity, the less time needed to create results!

The Mother of Bad Ideas

This is the final clip to be uploaded from FreeOK 2015.

The Mother of Bad Ideas

 

Commedian Louis Black On Religion

This guy is pretty funny. He is pretty emotional and yells a lot, which seems to fit his style. Enjoy.

Lewis Black On Religion 2015

 

Harley-Davidson Electric Motorcycle

The videos on this bike is from a year ago, but I have heard little since then. I hope the development continues. I'm not sure it is the one for  me, but it looks like it would be quite a ride. They only initially forecast it would be good for about 63 miles, which is a little short than what I would like, but I think this will get better. Hopefully not before I'm too old to enjoy the thrill of straddling one.

Harley-Davidson LiveWire Electric Motorcycle

Plus...

Harley-Davidson Project LiveWire - Jay Leno's Garage

Batman v Superman: Dawn of Justice

Not until 2016, but Star Wars: The Force Awakens will be out late in 2015.

 Batman v Superman: Dawn of Justice

Let's go to the movies!

 

10 Landmine Exercises You’ve Never Tried - and Should

I started doing Landmine exercises a while ago, and I find these can be some of the best workouts you can do. For me, they simulate movements you do in real life and they work more than a single set of muscles, giving you a better overall workout. 
I still have a long way to go with these, but I'm finding there are a whole range of workout circuits you can do with a Landmine setup, and you don't need others there for spotting, etc., yet you can move significant weight and get the workout you are looking for. Give this a try, you might find it worth your effort. 
Here is one site you can use to give you an idea of what comprises a Landmine exercise. Get off that treadmill and start strengthening you core.

Landmine conditioning

2014 Seth Andrews Letter

A fan video created using a monologue written by Seth Andrews of The Thinking Atheist. It was written to those who have come out as atheists to family and friends.

The text of the letter is here. http://www.thethinkingatheist.com/…/A-Letter-of-Encourageme…

Someone took these words from a 2014 speech...and created this. Many thanks. Seth Andrews.

Seth Andrews Letter

 

They're not wrong

 

How to love a child

This goes especially for grand kids.

The Treadmill Originated in Prisons

by Cassie Arnold 

Exercising on a treadmill often feels like torture, and that’s not exactly a coincidence. In 1818, an English civil engineer named Sir William Cubitt devised a machine called the “tread-wheel” to reform stubborn and idle convicts.

Prisoners would step on the 24 spokes of a large paddle wheel, climbing it like a modern StairMaster. As the spokes turned, the gears were used to pump water or crush grain. (Hence the eventual name treadmill.) 

In grueling eight-hour shifts, prisoners would climb the equivalent of 7,200 feet. The exertion, combined with poor diets, often led to injury and illness (as well as rock-hard glutes), but that didn’t stop penitentiaries all over Britain and the United States from buying the machines. In 1824, prison guard James Hardie credited the device with taming New York’s more defiant inmates. He wrote that it was the treadmill’s “monotonous steadiness, and not its severity, which constitutes its terror."

Over the years, American wardens gradually stopped using the treadmill in favor of other backbreaking tasks, such as picking cotton, breaking rocks, or laying bricks. In England, the treadmill persisted until the late 19th century, (wait for it...) when it was abandoned for being too cruel.

The machine was all but lost to history. But when Dr. Kenneth Cooper demonstrated the health benefits of aerobic exercise in the 1960s, the treadmill made a triumphant return. Today, personal trainers have happily taken the place of prison wardens.

Intellectual traits

I'm not perfect, but I'm continuously aspiring to be better.

What's the deal with kale?

I've heard about kale for a long time now, but the look of it and texture turned me right off. While on a short vacation (and encouraged by my wife), I decided to give it a try. I was surprised that it wasn't the anti-christ I first thought, plus it had the side benefit of making me more of a "regular" dude.

I decided to do a little research and found out some interesting things about this weird little cabbage. Rather than put everything here, I've included several links which do a better a better job of describing it than any summary I could do.

Kales can be classified by leaf type:

• Curly-leaved (Scots Kale; Blue Curled Kale)
• Plain-leaved
• Rape kale
• Leaf and spear (a cross between curly-leaved and plain-leaved kale)
• Cavolo nero (also known as black cabbage, Tuscan Cabbage, Tuscan Kale, Lacinato and dinosaur kale)

In the future, I'm going to try to introduce it to some level to my own menu, because what I've learned tells me it's worth doing.

Here are the links for your reading pleasure:

10 Proven Benefits of Kale

The Truth About Kale

Three Reasons Not to Eat Kale

The Dark Side Of Kale

 

Harley t-shirts

I recently spent a week in Victoria, Canada for a little break from the craziness of every day life.
As a part of this I found my way to the local Harley shop. It has become sort of a curiosity to collect Harley t-shirts in each place I visit. I enjoy checking out the motorcycles and being able to check off each spot I get to.
Here are the two I found in Victoria, B.C.

The front of one. Loud and Proud

The front of the other. A bit more traditional.

On the back of each.The whale tail is a nice touch.

What is each country’s second-largest religious group?

This is an interesting study by the Pew Research Center.
There are five pages in all, so check each of them out.

World Map.

Study: How to Train Your Brain to Like Healthier Foods

Good news for all you picky eaters (and parents of picky eaters): A new study suggests it's possible to train your brain to prefer healthy low-calorie foods over unhealthy higher-calorie foods.
According to new research by scientists at the Jean Mayer USDA Human Nutrition Research Center on Aging (USDA HNRCA) at Tufts University and at Massachusetts General Hospital, a brain scan study in adult men and women suggests that it is possible to reverse the addictive power of unhealthy food while also increasing the preference for healthy foods.



“We don't start out in life loving French fries and hating, for example, whole-wheat pasta,” says senior study author Susan B. Roberts, Ph.D., director of the Energy Metabolism Laboratory at the USDA HNRCA. “This conditioning happens over time in response to eating—repeatedly!—what is out there in the toxic food environment.”
Scientists previously thought that once unhealthy food addiction circuits are established, they may be hard or impossible to reverse, subjecting people who have gained weight to a lifetime of unhealthy food cravings and temptation. To find out whether the brain can be retrained to support healthy food choices, Roberts and her colleagues studied the reward system in overweight and obese men and women by dividing them into 2 groups; participants in a new weight-loss program designed by Tufts University researchers, and those in a control group not enrolled in the program.


Both groups underwent magnetic resonance imaging (MRI) brain scans at the beginning and end of a 6 month period. Among those who participated in the weight-loss program, the brain scans revealed changes in areas of the brain’s reward center (the putamen, a round structure located at the base of the forebrain) that is associated with learning and addiction. After 6 months, this area had increased sensitivity to healthy, lower-calorie foods, indicating an increased reward and enjoyment of healthier food cues. The area also showed decreased sensitivity to the unhealthy higher-calorie foods.

“Our study shows those who participated in the weight-loss program had an increased desire for healthier foods along with a decreased preference for unhealthy foods, the combined effects of which are critical for sustainable weight control,” explains co-author Sai Krupa Das, Ph.D., a scientist in the Energy Metabolism Laboratory at the USDA HNRCA and an assistant professor at the Friedman School. “To the best of our knowledge, this is the first demonstration of this important switch.” The authors hypothesize that several features of the weight-loss program were important, including behavior change education and high-fiber, low-glycemic menu plans.

“Although other studies have shown that surgical procedures like gastric bypass surgery can decrease how much people enjoy food generally, this is not very satisfactory because it takes away general food enjoyment rather than making healthier foods more appealing,” says lead author Thilo Deckersbach, Ph.D., a psychologist at Massachusetts General Hospital. “We show here that it is possible to shift preferences from unhealthy food to healthy food without surgery, and that MRI is an important technique for exploring the brain's role in food cues.”

What does this mean for the rest of us? We should continue trying new, healthier foods and to not give up on our efforts to eat more nutritiously. We are never too old to change our palates. It may simply be a matter of time before our preferences adapt to more healthful fare. The same can be said for kids—keep offering up healthy foods, even if they turn up their noses at what is put in front of them. Research suggests it can take as many as 15 tries before a child will accept a new food.



“There is much more research to be done here, involving many more participants, long-term follow-up and investigating more areas of the brain,” Roberts adds. “But we are very encouraged that the weight-loss program appears to change what foods are tempting to people.”

Reference: Deckersbach, T. et al. (2014). Pilot randomized trial demonstrating reversal of obesity-related abnormalities in reward system responsivity to food cues with a behavioral intervention. Nutrition & Diabetes, 4, 9, e129.

Left for Dead

I just finished reading "Left for Dead", by Beck Weathers. It precedes the movie Everest, which will be out this September. It's a great book and character study, and I encourage you to read it.

I have already read Into Thin Air, by Jon Krakauer, and plan to read Climbing High by Lene Gammelgaard, After the Wind: 1996 Everest Tragedy, by Lou Kasischke, The Climb, by Anatoli Boukreev and G. Weston DeWalt, and The Death Zone, by Matt Dickinson.

I was a climber in my younger years and although I did not have the resources for pursuing their type of aspirations, I have accumulated a nice collection of books regarding the experiences of other more talented and adventurous mountaineers. I have lived vicariously through their experiences and find this type of bravery pushes the limits in the intense search for adventure. I both envy and salute their accomplishments.

Deep within Left for Dead, I found an interesting couple of paragraphs. What I do find is that it identifies a place in all of us that may occur at some point, and it goes like this...

"If you've never felt very good about yourself, you never really expect to, and therefore you don't begrudge your lack of happiness. You're never content, but you manage.

That is not to say you function normally. You are not emotionally whole, and you cannot bring much value to your personal relationships. But you can keep putting one foot in front of the other, day in and day out just as you must do when you climb mountains. There's even a certain grim satisfaction in succeeding in this way by sheer dint of will and intelligence."

I have to say that I've had periods in my own past when I've felt this way. In a way, it's reassuring to know that I was not alone in my discomfort. We are not unique when it comes to questioning our own mind. Everyone experiences it and for each of us, we discover ways to carve new paths to happiness.

The Italian monther

 

The only one?

Eight foods that should have warning labels

This is something that should receive more press. The original can be found at Yahoo Health.

San Francisco moved to create warning ads for sugars sodas this week, while New York City is considering a label on high salt meals. But a slew of other foods deserve warning labels, too.

Summer is a season full of excitement, adventure—and warning signs. Don’t Feed the Animals. No Lifeguard on Duty. Must Be This Tall to Ride the Tilt-a-Whirl. But one summer attraction that doesn’t come with a warning label—and should—is your picnic basket. 

Two municipalities made big moves to change that this week. In San Francisco, supervisors voted in favor of warning ads for sugary sodas—concerned that those drinks lead to diabetes and obesity—while New York City’s Health Department will propose that all chains add “a salt-shaker-like symbol” in menus, to indicate when dishes have more than 2,300 milligrams of sodium, which is the recommended daily limit.

These new rules represent a solid first step toward keeping consumers informed about what they’re eating, and what the implications of eating them may be. But there remain a number of substances being added to our food that probably should carry warning labels, but don’t. The editors of the new Eat This, Not That! magazine identified some of the most worrisome foodstuffs in America (many of them are banned in Europe, Canada and other parts of the globe). Look for these on the label of your food—and consider yourself warned.

1. ASPARTAME

Found in: More than 6,000 grocery items, including diet sodas, yogurts, and tabletop sweeteners

Brands That Have it: Diet Pepsi and Diet Coke, Uncle Ben’s Sweet and Sour Light, Wrigleys Orbit gum, Equal

What It Is: A near-zero-calorie artificial sweetener made by combining two amino acids with methanol, aspartame is most commonly used in diet soda, and is 180 times sweeter than sugar.

What You Need to Know: Over the past 30 years, the FDA has received thousands of consumer complaints due mostly to neurological symptoms such as headaches, dizziness, memory loss, and, in rare cases, epileptic seizures. Many studies have shown aspartame to be completely harmless, while others indicate that the additive might be responsible for a range of cancers. Until we know for sure, Eat This, Not That! recommends avoiding the additive. Instead, slim down naturally—and effortlessly—with the magical power of tea by drinking these 4 Teas That Melt Fat, part of the new no-diet weight-loss e-book, The 7-Day Flat-Belly Tea Cleanse.

2. “ARTIFICIAL FLAVORING”

Found in: Thousands of highly processed foods such as cereals, beverages, and cookies

Brands That Have it: Oreo cookies, Golden Grahams, Gatorade, the list goes on. But some companies are removing them altogether, like Nestlé.

What It Is: This blanket-term denotes any of hundreds of allowable chemicals such as butyl alcohol and phenylacetaldehyde dimethyl acetal. The exact chemicals used in flavoring are the proprietary information of food processors, used to imitate specific fruits, butter, spices, and so on.

What You Need to Know: The FDA has approved every item on the list of allowable chemicals, but because flavorings can hide behind a blanket term, there is no way for consumers to pinpoint the cause of a reaction they might have had.

3. HIGH-FRUCTOSE CORN SYRUP (HFCS)

Found in: Nearly everything: ice cream, chips, cereal, bread, ketchup, canned fruits, yogurt, and two-thirds of all sweetened beverages

Brands That Have it: Wonder Bread Whole Grain Wheat, among thousands more.

What It Is: You already know about this corn-derived sweetener, and yet maddeningly, there’s still no warning label, and it hides in “wholesome” foods like bread, sauces and cereals. HFCS still represents more than 40 percent of all caloric sweeteners in the supermarket. Despite consumer outrage, its use is prevalent if slowing—albeit at a snail’s pace—as food marketers begin to favor pure sugar or other sweeteners.

What You Need to Know: Since 1980, the US obesity rate has risen proportionately to the increase in HFCS, and Americans are now consuming at least 200 calories of the sweetener each day. Research published by The Endocrine Society found that adults who consumed high levels of high fructose corn syrup for just two weeks had increased levels of bad cholesterol, raising their risk of heart disease. (To cut your risk—and slim down in time for summer!—deploy these essential 14 Ways to Lose Your Belly in 14 Days!)

4. PARTIALLY HYDROGENATED VEGETABLE OIL

Found in: Margarine, pastries, frozen foods, cakes, cookies, crackers, soups, and nondairy creamers

Brand That Has it: Steak ‘N Shake Sausage Gravy and Biscuits (at 8 grams, that’s four days’ worth!)

What It Is: Food processors like this fat because of its low cost and long shelf life. It’s a manufactured fat created by forcing hydrogen gas into vegetable fats under extremely high pressure, an unintended effect of which is the creation of trans-fatty acids.

What You Need to Know: Trans fat has been shown to contribute to heart disease more so than saturated fat. Progressive  jurisdictions such as New York City, California, and Boston have approved legislation to phase trans fat out of restaurants, and pressure from watchdog groups might eventually lead to a full ban on the dangerous oil. Yet it’s still out there. A loophole in the FDA’s labeling requirements allows processors to add as much as 0.49 gram per serving and still claim zero in their nutrition facts.

5. RED #3 (ERYTHROSINE) AND RED #40 (ALLURA RED)

Found in: Fruit cocktail, candy, chocolate cake, cereal, beverages, pastries, maraschino cherries, and fruit snacks

Brands That Have it: Yoplait Light Fat Free Strawberry, for one

What It Is: These include dyes that are cherry red and orange red, respectively. Red #40 is the most widely used food dye in America.

What You Need to Know: The FDA has proposed a ban on Red #3 in the past, but so far the agency has been unsuccessful in implementing it. After the dye was inextricably linked to thyroid tumors in rat studies, the FDA managed to have the liquid form of the dye removed from external drugs and cosmetics. Put down that Yoplait and instead buy these all-natural 9 Best Yogurts for Weight Loss.

6. FULLY HYDROGENATED VEGETABLE OIL

Found in: Baked goods, frozen meals, and tub margarine

Brand That Has it: Jif Creamy Peanut Butter

What It Is: This is an extremely hard, waxlike fat made by forcing as much hydrogen as possible onto the carbon backbone of fat molecules. To obtain a manageable consistency, food manufacturers often blend the hard fat with unhydrogenated liquid fats.

What You Need to Know: In theory, fully hydrogenated oils, as opposed to partially hydrogenated oils, should contain zero trans fat. But the process of hydrogenation isn’t completely perfect, which means that trans fat will inevitably occur in small amounts.

7. MONO- AND DIGLYCERIDES

Found in: Peanut butter, ice cream, margarine, baked goods, and whipped topping

Brands that Have it: Dove Unconditional Chocolate Ice Cream, Ben & Jerry’s Chocolate Chip Cookie Dough

What It Is: These occur naturally in foods and constitute about 1 percent of normal fats. They’re added to foods to bind liquids with fats.

What You Need to Know: Aside from being a source of fat, the glycerides themselves pose no serious health threats. But the fat is reason enough to want a label. And speaking of dangerous fat hiding right before your eyes, click here to discover the shocking truth about How Tilapia Is Worse Than Bacon!

8. BHA AND BHT (BUTYLATED HYDROXYANISOLE AND BUTYLATED HYDROXYTOLUENE)

Found in: Beer, crackers, cereals, butter, and foods with added fats

Brand That Has it: Trix cereal, which also has Red #40 and artificial flavors

What It Is: Petroleum-derived antioxidants used to preserve fats and oils, these are often added to “preserve freshness.”

What You Need to Know: Of the two, BHA is considered the more dangerous. Studies have shown it to cause cancer in the forestomachs of rats, mice, and hamsters. The Department of Health and Human Services classifies the preservative as “reasonably anticipated to be a human carcinogen.” Warning label? Yes please.

Can You Isolate the Lower Abs?

By Brad Schoenfeld, PhD(c), CSCS

Most people find it difficult to add appreciable muscle to the lower ab region. While the upper abs generally respond rather easily to intense training, the lower portion always seems to lag behind. This has a lot to do with the structure of the ab muscles. The rectus abdominis is a tapered muscle; it is wide at the top and narrow at the bottom. Consequently, because there isn’t much muscle to work with (about 1/3 the amount muscle in the lower abs as compared to the upper abs), developing the lower ab region can be a challenging proposition.

For women, developing the lower abs tends to be especially problematic. Due to the monthly cycle and associated bloating, the muscle in the lower abdominal region is continually stretched. With each successive cycle, it stretches further and further. Making matters worse, for those who have endured pregnancy, the rigors of childbearing distends the pelvis even more—and for an extended period of time, no less. The cumulative effects of these events cause the lower abs to become more pliable, often producing the dreaded “pelvic bulge.”

Given these issues, gym goers are constantly seeking ways to selectively isolate their lower abs. Some even advocate training the upper and lower abs on separate days. They contend that, by alternating workouts in this fashion, you can avoid over-training the abs and achieve superior development. However, while such an approach may sound logical, it’s actually misguided.

The truth is, it’s impossible to completely isolate the upper abs from the lower abs; the anatomical composition of the abs simply doesn’t afford this ability. Contrary to popular belief, the rectus abdominis isn’t a group of independent muscles, rather, it is one long muscular sheath that runs from just below your chest bone all the way down into your pelvis. Thus, the upper and lower abs are not separable; you can’t train one part without affecting the entire muscle. Every exercise that you perform will, to some degree, target both areas of the muscle complex.

Within limits, however, you can alter the activation of the muscle in the upper versus lower portion of the abs. Here's why.: the rectus abdominis is partitioned by the tendinous intersections (this is what gives the abs the “six pack” appearance). What’s more, the upper and lower abs are innervated by different nerves, providing a mechanism for selective activation.

The key to targeting the lower aspect of the rectus abdominis is to initiate a posterior pelvic tilt. Exercises that facilitate this movement include the reverse crunch and hanging leg raise. The key here is to concentrate on raising your pelvis up towards your stomach—not simply raising and lowering your legs. This is a tricky proposition because the pelvis has a very limited range of motion and, if strict attention is not paid to proper form, your hip flexors will tend to take over during exercise performance. You must focus on putting maximal effort into each contraction, forcing the lower portion of the abs to execute the movement.

The ability to target the lower ab region is supported by research. One of the best studies on the subject was performed by Sarti and colleagues (1), who divided participants into two groups: a high physical activity group that had trained seriously for at least 1.5 hours, 3 days a week for 3 years, and; a low physical activity group that did not. Each of these two groups performed a crunch and a reverse crunch. EMG readings were obtained to determine muscle activity in the upper vs. lower ab region. Exercise performance was monitored by fitness pros and the groups were then further subdivided into correct and incorrect performers based on the participant’s ability to perform the exercises properly. Interesting finding: only the physically active participants deemed “correct performers” were able to target their lower abs! These findings suggest that it might take a bit of practice to really nail proper performance of the movement, but once you do results are bound to follow.

Bottom line: the upper and lower abs can’t be isolated from one another. Regardless of which ab exercises you perform, you’re always working both the upper and lower areas (and even your obliques, too). That said, by performing exercises that allow for a posterior pelvic tilt during dynamic spinal flexion you can selectively target the lower ab region. With proper performance and dedication over time, you can maximize lower ab development.

Reference
1) Sarti MA, Monfort M, Fuster MA, Villaplana LA. Muscle activity in upper and lower rectus abdominus during abdominal exercises. Arch Phys Med Rehabil. 1996 Dec;77(12):1293-7.

Myths you thought were facts

Although you may know some of these, there may still be some that surprise you.

Bolo Yeung and his son David

Bolo Yeung is an amazing guy. He is an inspiration to many and he sets a standard for body building an martial arts which is a joy to watch. I initially saw him in Enter the Dragon, with Bruce Lee. He seems to play the perennial bad guy, and has had a few good guy parts, but he is happy playing either. One of his best is in Bloodsport with Jean Claude Van Damme. I intend to checkout more of his performances in the future. Invite you to read more about him at his Wikipedia and IMDb pages. 

 
His son, David Yeung, is basically following in his father's footsteps and is a body builder and martial artist in his own right. Both father and son display an attitude and dedication I admire, and although I'm a bit old to aspire to anything approaching their achievements, they still supply me with inspiration and the tenacity to still give it all I can.

Here are a few video clips to show you what I mean. Continuing to work with my own trainer, Danny, pushes me to discover how far I can still go... and yet beyond.
Enjoy the clips. They are all great.

Bolo Yeung Tribute

Bolo Yeung visits a fitness club in Russia

David Yeung workout motivation

What I believe

545 People

Charley Reese penned an editorial in 1995 about 545 people being "responsible for the domestic problems that plague" the U.S.   

 

Journalist Charley Reese (now retired) was part of the Orlando Sentinel's staff for three decades between 1971-2001, during which time he (among other duties) penned a thrice-weekly column which was distributed to other newspapers nationwide by King Features Syndicate. During the 1980s Reese wrote the first version of an editorial opining that 545 people (i.e., the President of the United States, plus all the members of Congress and the Supreme Court) "are directly, legally, morally and individually responsible for the domestic problems that plague this country," and he has amended, updated, and republished that piece several times since then. The version cited below is taken from the 7 March 1995 edition of the Orlando Sentinel, where it ran under the title "Looking for Someone to Blame? Congress Is a Good Place to Start."

Read more at http://www.snopes.com/politics/soapbox/reese.asp#oL2s6ep4FF3yZegb.99

 

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Politicians, as I have often said, are the only people in the world who create problems and then campaign against them.

Everything on the Republican contract is a problem created by Congress. Too much bureaucracy? Blame Congress. Too many rules? Blame Congress. Unjust tax laws? Congress wrote them.

Out-of-control bureaucracy? Congress authorizes everything bureaucracies do. Americans dying in Third World rat holes on stupid U.N. missions? Congress allows it. The annual deficits?

Congress votes for them. The $4 trillion plus debt? Congress created it.

To put it into perspective just remember that 100 percent of the power of the federal government comes from the U.S. Constitution. If it's not in the Constitution, it's not authorized.

Then read your Constitution. All 100 percent of the power of the federal government is invested solely in 545 individual human beings. That's all. Of 260 million Americans, only 545 of them wield 100 percent of the power of the federal government.

That's 435 members of the U.S. House, 100 senators, one president and nine Supreme Court justices. Anything involving government that is wrong is 100 percent their fault.

I exclude the vice president because constitutionally he has no power except to preside over the Senate and to vote only in the case of a tie. I exclude the Federal Reserve because Congress created it and all its power is power Congress delegated to it and could withdraw anytime it chooses to do so. In fact, all the power exercised by the 3 million or so other federal employees is power delegated from the 545.

All bureaucracies are created by Congress or by executive order of the president. All are financed and staffed by Congress. All enforce laws passed by Congress.

All operate under procedures authorized by Congress. That's why all complaints and protests should be properly directed at Congress, not at the individual agencies.

You don't like the IRS? Go see Congress. You think the Alcohol Tobacco and Firearms agency is running amok? Go see Congress.

Congress is the originator of all government problems and is also the only remedy available. That's why, of course, politicians go to such extraordinary lengths and employ world-class sophistry to make you think they are not responsible. Anytime a congressman pretends to be outraged by something a federal bureaucrat does, he is in fact engaging in one big massive con job. No federal employee can act at all except to enforce laws passed by Congress and to employ procedures authorized by Congress either explicitly or implicitly.

Partisans on both sides like to blame presidents for deficits, but all deficits are congressional deficits. The president may, by custom, recommend a budget, but it carries no legal weight. Only Congress is authorized by the Constitution to authorize and appropriate and to levy taxes. That's what the federal budget consists of: expenditures authorized, funds appropriated and taxes levied.

Both Democrats and Republicans mislead the public. For 40 years Democrats had majorities and could have at any time balanced the budget if they had chosen to do so. Republicans now have majorities and could, if they choose, pass a balanced budget this year. Every president, Democrat or Republican, could have vetoed appropriations bills that did not make up a balanced budget. Every president could have recommended a balanced budget. None has done either.

We have annual deficits and a huge federal debt because that's what majorities in Congress and presidents in the White House wanted. We have troops in various Third World rat holes because Congress and the president want them there.

Don't be conned. Don't let them escape responsibility. We simply have to sort through 260 million people until we find 545 who will act responsibly.

 

Rape Statistics

  This question comes from Skeptics Guide to the Universe. If this is true, I find the statistic more than just a little disturbing.

• Question #1: Rape Statistics In a recent SOF, Steve included a news item suggesting that about 20% of college females had been victims of rape or some other form of sexual assault. The rogues were almost incredulous upon hearing such a high figure, as was I; not just because it seemed incredibly high, but because late last year, I’d read an article reporting that the number was around 0.61% of college females. The article claimed to have gotten this figure from a recent DOJ report on sexual assaults. I was able to dig around for the report, which can found in the following link from the Bureau of Justice Statistics website: http://www.bjs.gov/content/pub/pdf/rsavcaf9513.pdf Honestly, I’m not even sure what to believe anymore regarding this topic, but I trust the SGU more than I do most media outlets. So if you say the 20% figure is the more accurate figure, then I’ll be more inclined to dismiss the DOJ’s report. If not, then it seems you guys are due for a correction. Thank you for the work that you do. Max Hartford

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