September 7, 2012

Exercise to be able to do things!

Rant and Tip for September 7, 2012

Quote: “It’s not an exercise in vanity. It’s about being able to do stuff.” Andrew Lincoln

I recently read an article in Men’s Health and there was an interview with the actor Andrew Lincoln and he was quoted as saying “Of course I want to be in good shape and be fit, but I want stamina. It’s not an exercise in vanity. It’s about being able to do stuff.” I feel the same way. While I have been repeatedly told I do not look 50 years old (all though my gray hair tells a different story), for me it is more about being able to do things. Run with my kids, do my own work around the house, which includes climbing trees to top them out and doing my own work on my car. Do to the level of exercise I maintain, although I sit at a desk at work I am able to perform any task I put my mind to and have no limitations on stamina. I am able to complete task that many men much younger than I are unable to complete. Yes I am pleased with the fact I do not have the physical body of an average 50 year old man, however it is more important to me to be able to do things.

If you are obese your diet has a direct affect on what you can do as well. It brings to mind people who I have encountered that are mildly over weight to actually morbidly obese and even those who simply while thin have no energy to accomplish anything. The challenge in all cases is their diet. They are not eating enough of the right foods and are eating too much of the wrong foods. Foods that spike your glycemic index have an uncanny ability to give you a big burst of energy but then you crash, making you think that you need more of the fuel to keep going. What you really need is to not have that spike in the first place. GI or glycemic index is level of glucose level increase from carbohydrate consumption. Foods with a high GI are: most white rice’s, white bread, breakfast cereals, pretzels and most of your bagged snacks. Medium GI foods are items like whole wheat products, grapes, sucrose and pumpernickel bread. Some items with a low GI are vegetables, some fruits and whole intact grains. Notice I state whole intact grains. This is because and this is my opinion, non intact grains are a processed food, since your body does not have to do the processing it is much easier for your body to store the excess as body fat. Anyway I digress; I really want to continue talking about being able to do things. If you fuel you body with healthy fats and the proper carbohydrates you will have the energy all day to perform the task you wish to perform. You will also be able to lose body fat while not being hungry. As a matter of fact if you increase your fats, reduce your carbohydrates and eat moderate amounts of protein you will feel full longer. This is because fats and proteins take longer to digest than carbohydrates. So the next time you go to fill your plate enjoy the blue cheese dressing on your salad and have a nice grilled chicken breast on top and skip the croutons and have some shredded cheese. You will feel full longer than if you have that plate of pasta.

Have a great workout!

Tip: When working your shoulders Don't Forget about the Posterior (Rear) Deltoids. The rear deltoids are often underdeveloped since most major shoulder exercises focus on front deltoids. How do you fix this problem? Just be sure to do ample pulling exercises. Some good examples include pull ups and various bent over row exercises. You can also directly target the posterior delts by using isolation exercises such as bent over lateral raises.

If you are looking for a way to