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17

Take a look at this article: The Athlete's Heart. Looking at your exercise regimen, I think you are more of an athlete than you realize. Just biking the 8 miles a day has you putting on at least 40 miles per week of aerobic exercise. The article states that with a heavy aerobic exercise regimen, the heart responds by lowering its heart rate, but ...


14

There's no absolute "better" or "worse" for this type of substitution. It depends entirely on what problem you are trying to solve and what nutritional goals you are trying to achieve. To answer your question most literally — "Yes", you can satisfy your daily water requirements with fruit juice. There is sufficient water in virtually any fruit juice ...


9

While on a heavy lifting program, those who are underweight and want to get bigger need to eat a large amount of food. One of the best ways to make sure that one gets enough calories each day is to drink a gallon of milk in addition to three large meals. To answer your questions individually: Is all that good for you? Milk is awesome for the body. From ...


9

Your body will make you stop long before you do serious permanent damage. As long as you're sure that your muscles are sufficiently warmed up before doing these hard sessions, you won't hurt yourself. To give you an idea, I do train with a heart-rate monitor. My resting rate is 45, I can sustain up to 178 for around an hour, and push to about 188 for a ...


9

The first thing that separates extreme athletes from most of the rest of us is the amount of energy they require. It's true that when you need to consume 12,000 Calories to keep up with your training, you simply can't eat clean. It's easy to make up all the protein the body needs within that amount of Calories, so these athletes can eat pretty much ...


8

Precisely what foods you need to focus on is going to depend entirely on your past diet, your current health situation, and your goals. There are, however, a few basics that anyone can implement for a better life pretty much right away. Rid yourself of artificial anythings: This includes artificial sweeteners, overprocessed TV dinners, chemicalized ...


8

Eat more (healthily -- lean meat and vegetables). Then do multi-joint barbell exercises such as squat, deadlift and overhead press. To learn how to perform these exercises with good form, join a gym and take lessons, or at least read Mark Rippetoe's book Starting Strength. Then follow a program like StrongLifts 5x5, which is simple to learn and follow. ...


7

I have run and bicycled at -30C on occasion, and more often in -10C to -20C. It is cold, but not an issue. A beard helps protect your face. Proper clothes for the rest. Sweat is very useful on your face as it freezes (my beard looks white from all the ice) as there is a high energy cost to get water to move from 0C to -4C, so the heat input from your ...


7

I highly recommend reading an account of someone who actually did the protocol for the good, bad, and the ugly. The article you cited really talked about the emotional side of things and didn't really go into any true negative side effects from a health perspective. The key components of GOMAD are: You are lifting weights to build strength. This helps ...


6

Medical Checkup The best way to convince your health insurance provider that you are in great shape is to show them the results of your physical exam showing that you pass with flying colors. Your medical doctor would be the one to determine whether or not you are healthy. BMI is a screening tool - NOT a diagnostic tool. As stated by the CDC: ...


6

BMI is an actuarial table, and while grossly inaccurate for people with muscular or other types of extreme builds, for a general guideline it will work, especially if you are mainly targeting fat loss. So, take a look at the BMI scale, pick out a reasonable weight goal and aim for that in the beginning. To start, I would not only design an exercise program, ...


6

Congratulations on opting for a healthy lifestyle. It is way too easy to get into the trap of a sedentary lifestyle. The younger you start getting back in shape, the easier it is with more lifetime benefits. If you have any medical problems check with your doctor first. (Standard disclaimer, but worthwhile. Even at your age you may have signs of a ...


6

Dr. Stuart McGill, who that article sites, is probably the worlds leading expert on back health and abdominal strength. He has stated quite adamantly that sit-ups and crunches are unsafe for the back, so if you are looking to minimise your risk of lower back pain and injury I'd be inclined to agree with everything he has to say on the matter. One of McGills ...


5

Your body needs stimulus to grow. Then it needs food to fuel that growth. Working out without increasing food intake will cause you to get leaner and somewhat more fit. Increasing food intake without working out will make you bigger only by making you more fat. Neither of those are a good idea for your goals. Here's what I'd do. I'd eat a lot more food than ...


5

"Feel free to drop me a line on any hints or grandfatherly advice you might have. I'm doing this on my free time." - from your profile If you want to get in good shape and look athletic, then become athletic. 1/2 hr walks and a decent diet will only get you so far, theres not really anybody i know who does this that I would consider physically fit or more ...


5

Some exercise is indeed better than no exercise. Calisthenics would be a fine choice, as would yoga, dumbbell work, running, or some combination of those options. Anything is better than nothing. If you have half an hour, then twenty minutes of yoga to limber up before doing a bunch of push-ups, air squats, and pull-ups would probably hit the spot. If you ...


5

Unfortunately, for sake of a good answer, this could be so many different things. I'll try to highlight/mention as many as I can. To start, my best advice would talking with a good MD and ask about blood testing. That being said when the results come back I would recommend asking lots of questions and even consider having multiple MD's look at the results ...


4

You can't really spot reduce. In other words, you don't have any control of where you'll lose fat. Chances are you have lost some fat all over, even if you haven't noticed visible changes. In fact, it's not a bad idea to make weekly measurements for this exact reason. You can actually measure your bodyfat pretty easily with a simple set of bodyfat ...


4

Maybe your calorie reduction is too drastic to support increased activity. Try figuring out how many calories you are consuming, and comparing that number to the calories you need to maintain your weight (you can find tools online to help with this). To lose a pound a week, you would need a deficit of 500 calories a day. If your calorie deficit is too large, ...


4

This was a study of 18 individuals so not really large enough to draw too many conclusions. This was under moderate use of caffeine so it doesn't say anything about the ability to tolerate large amounts of fluid retention. What is, worryingly, not mentioned is the risk of hyponatremia from fluid retention. Lastly, I'm not sure you can conclude that you ...


4

You're supposed to drink 8-10 glasses of water a day. 8-10 glasses of juice is a lot of excess calories and sugar. You might find yourself gaining weight at a rapid pace which maybe you want. It's like drinking soda. 355 mL can of Coca Cola = 39g of sugar 200 mL juice box of Trader Joe's White Grape Juice = 30g of sugar Just some thoughts to consider if ...


4

You are right, the reaction to this book from the scientific community has been a complete silence. I would not call it pseudoscience though; there were scientific studies showing negative effects of high fiber diets for people with pancreatic insufficiency and certain metabolism deficiencies. Too much fiber could increase malabsorption, impair the ...


4

You need to increase your caloric intake and start a resistance training program. The type of program is up to you. There are so many to choose from today. I think a good place to begin might just be with a basic weight lifting split. For beginners I usually suggest a two week rotating split where you workout Monday, Wednesday, and Friday. Week one you will ...


4

Short answer: you should not be too worried about the sun in the later afternoon. Long answer: there are several risk factors to consider when running in the heat, and if you properly stick to them you will remain healthy and minimize the potential health risks of sun exposure. Carcinogenic exposure Scientifically speaking there is no consensus regarding ...


4

I think blurry vision and/or dizziness are quite common when exercising. In this article there are some common causes given for it. A common cause of blurry vision during exercise is low blood pressure, or hypotension. A number of factors can bring this on, but those common to exercise include dehydration, allergic reactions or a lack of nutrients in the ...


4

Your bones are primarily responsible for storing calcium and phosphorous. Almost 100% of the stored calcium in your body is in your bones, and somewhere around 85% of the phosphorous is stored there. When you have deficiencies in your diet in these minerals, then the body releases hormones that cause the bones to give up their calcium for use elsewhere in ...


4

The problem is that the toe nail is too long and the toe box of the shoe is too small. This means that the nail is constantly banged into the wall of the shoe. This physical trauma eventually causes the nailbed to lose adhesion with the nail and the nail will fall off. Fix: Make sure that your shoes fit and that the toe box is roomy enough for your toes ...


4

When people talk about chocolate as a health food they are usually talking about dark chocolate, and in limited amounts. The current trend in coconut is around coconut water and coconut oil. With respect to dark chocolate, the health benefits in one study for example indicated that "Dark, but not white, chocolate decreases blood pressure and improves ...


3

Fiber is, by definition, indigestible carbohydrate. It either gets processed by the bacteria in your colon or it goes on to the exit. If your gut flora uses it, the "good" bacteria will produce some vitamins and short-chain fatty acids from it (which you metabolize and are good for you) plus some toxins, and the "bad" bacteria will just create toxins. ...



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