idahokettlebells.com Blog

July 11, 2019

IKSC Weekly Link Blast: July 11, 2019

IKSC Weekly Link Blast: July 11, 2019

This week’s video. More on food and mental health.

10 Things that are key to gaining muscle and losing fat.
http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1480/Ten_Simple_Truths_About_Body_Composition_That_No_O.aspx?fbclid=IwAR2XF3rw7TbjP8lQfpFvGhnqDQl7CetjlxjM2S7rNnlu9bOYOLnCUxi8PSM

I’ve been using what is now called “Intermittent fasting” for a lot of years now. It’s never hurt me in putting on muscle or keeping it. Looks like it didn’t hurt this group either.
http://www.ergo-log.com/time-restricted-feeding-without-positive-or-negative-effects-in-female-strength-athletes.html?fbclid=IwAR3Izur1ppxtwXqoOq-sHzkaKAV4Im_IIpy9BXS5V4m3cR1dP512aLzpNoA

Bone density. We talk now and then about this in class, and this is a specific reason many begin strength training. Things like squats, deadlifts, kettlebell swings, pushups, farmer’s carries, etc. put stress on the system enough to benefit. Additionally, make sure you are getting your magnesium, zinc, and vitamin D, in addition to calcium.
http://main.poliquingroup.com/Tips/tabid/130/EntryId/2467/How-Does-Strength-Training-Increase-Bone-Density.aspx

Even the mainstream headlines are getting the message that “chronic cardio” is useless and even harmful.
https://www.yahoo.com/news/weightlifting-better-reducing-heart-fat-192705157.html

We see negative press about carb restriction and replacing with fats in the diet. Here are results actual people have when they adopt that strategy. Virta Health is a trendsetter.
https://medium.com/@JPMcCarter/the-top-12-keto-myths-debunked-after-150-000-days-of-patient-care-9502383d4e8c

Bonus video: You’ll soon see a vegan propaganda video circulating showing several athletes who are supposedly vegan. Here’s the real story on them.

July 4, 2019

IKSC Weekly Link Blast July 4, 2019

IKSC Weekly Link Blast July 4, 2019

Video of the week: I can’t emphasize how important this is. Very much worth your time to watch this:

People who work hard live longer. This should be no surprise to anyone.
http://www.ergo-log.com/hardworkers.html?fbclid=IwAR3EyHDt-IcyQ38kwN2w3hxK4DTjktXb2Mk81aCaWcuKfMtJLFudt9rUpek

Be my guest to do this goblet squat challenge anytime. I kind of prefer 1,000 feet of lunges to this, but go for it if you are so inclined. Every day is “leg day” at IKSC.
https://www.t-nation.com/training/tip-the-50-rep-leg-day-finisher

Some of you give me a look of disbelief when I talk about Planet Weakness. I’m not making it up.
https://www.t-nation.com/opinion/planet-fitness-nightmare

A topic or question that comes up frequently is bodyfat percentage and if I test it or not. Here is something I wrote up on it a while back. The pictures shown are really not that far off, either.
http://idahokettlebells.com/blog/?p=728

This illustration is true for most people. I’ve given this out many times.
Carb_Curve_x

June 28, 2019

IKSC Weekly Link Blast June 27, 2019

IKSC Weekly Link Blast June 27, 2019

Video of the week:
Dr. Stephen Phinney and Dr. Jeff Volek are basically the modern leaders in the low-carb diet field, or “keto” as it has become known as. I’ve been reading their work and following them for several years now. Here is a good primer on nutritional ketosis.

I’ve eaten what would be considered a very low carb diet for several years now. I haven’t had a weight loss goal at all during that time. I’ve stayed pretty much the same weight and body composition, and anything physically I set out to do I can usually accomplish. I do know that if I add back more than about 50grams of carbs per day, the body composition starts to suffer.
http://www.ergo-log.com/low-carbohydrate-diet-not-slimmer-healthier.html?fbclid=IwAR1B04MXHkHTj0nUw04EikrpHiAvR7uOMU71DVQLVM8nAAl9KGV_Rbcuxfk

Think of our July Challenge nutrition guidelines as the “anti-processed food” diet. Good reasons to adopt that strategy full-time:
https://www.washingtonpost.com/lifestyle/wellness/its-trendy-to-scorn-processed-food-now-theres-research-to-back-up-that-attitude/2019/06/21/d19f54d8-929d-11e9-aadb-74e6b2b46f6a_story.html?fbclid=IwAR24xXoMtiFbC_kECkU2QLztDCWB3sdIJGmhPWrpXTCx30jv-9fLWXdgs-s&utm_term=.ae4ad2b65611

As it says on my business cards, form follows function. Train for performance and the aesthetics will follow.
http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1253/Ten_Reasons_to_Train_for_Muscle_&_Performance_Instead_of_for_Fat_Loss.aspx?fbclid=IwAR2k_NSwAHTIpzdTp_lFtObDLr0ymJ10WKcBngByMzHTjguUyWqf0CIDVVw

We were talking about this just the other day. The benefit of concentric training is that you can do a bunch of it and recover fast.
http://www.ergo-log.com/concentric-strength-training-effective-eccentric-strength-training.html?fbclid=IwAR39FasZ0NSYwO3rWU6DPNy0EUDRBexTMBJC2H3varpHOYb4Yu_orkqVL4E

If you really want to go with no processed food, here is an option. The only downside I’ve found is it is sometimes hard to get in enough calories. I am carnivore about 5 days of the week, with a few meals of some starches, fermented foods, and limited vegetables. Been that way for about the past year.
https://carnivoreaurelius.com/carnivore-diet/?fbclid=IwAR3hWaRwCCavbcm__K6P5PR2KhpkQV2aNTw_YXrmT6gRenwYGejs3xcHTgU

Loaded carries. Can’t get enough.
https://www.t-nation.com/training/secret-of-loaded-carries?fbclid=IwAR3PSUNZ_hqYqbE2ebfWq_9SnAaYcd-IhLHw_ReR-QD0JpakPCDGIBI3JHE

Bonus video. Short, and a few years old, but still dead-on. The idea that dietary fat and cholesterol is a problem within itself is a lie:

Photos this week: The people who carved these drawings didn’t eat processed food. They are near a site likely used to harvest wild game by some primitive people, an estimated 5,000-6,000 years ago:
IMG_1955

IMG_1951

IMG_1954

June 20, 2019

IKSC Weekly Link Blast June 20, 2019

IKSC Weekly Link Blast June 20, 2019

Video of the week!

IGNORE some of the idiotic recommendations by modern bodybuilders. However, some great “bodybuilding” programs were used prior to the widespread use of steroids in bodybuilding. IKSC borrows from many of these old-school programs.
https://www.t-nation.com/training/3-reasons-you-cant-train-like-a-juicer?fbclid=IwAR0JqNKwV0k29kULP_zQstTd5MJSwuiO5dGqG4saR8SJM_Sp8pObWVqw1oM

Most of the nutrition strategies that actually work these days borrow heavily from what we called a paleo diet, when you get down and really look at them.
https://suppversity.blogspot.com/2016/05/ad-libitum-paleo-diet-w-handful-of.html?fbclid=IwAR2-9upwf-SELtGqz0hwtvtfXPiz23XMDo5efkNjiyeJySTVcSn4UzuAQfk

The big marketing push for fake meats are nothing more than the biggest processed food makers’ latest effort to sell the cheapest crap at the lowest price.
https://www.independentsciencenews.org/health/fake-food-fake-meat-big-foods-desperate-attempt-to-further-industrialisation-food/?fbclid=IwAR1rca1TULr5NQH4CmTe8uHtx5LEMUyozrvF8B5z2jXp9K3R1J8YEcqBr0Q

Along the same lines, here is the real story about greenhouse gas emissions and cattle. I’ve listened to hours of the professor cited here….and my photo below was taken right in the middle of cattle grazing land.
https://medium.com/@caroline.stocks/debunking-the-methane-myth-why-cows-arent-responsible-for-climate-change-23926c63f2c0?fbclid=IwAR3k95mj3HeITdhwbxwCF1AOQbibyZLszvwJZH0BTr8cNrynYVZ1DtzQsaU

Ajax at 3 Fingers

June 13, 2019

IKSC Weekly Link Blast June 13, 2019

IKSC Weekly Link Blast June 13, 2019

This has been in the works for a few years now. I think I first heard of the different military units working on it in about 2014. Of course, lots of individual Navy SEALS were some of the first ones to jump on the paleo bandwagon. Robb Wolf actually did a bunch of nutrition consulting for them, and one of the big names in sleep research is Dr. Kirk Parsely and his work came directly from him working as doctor working directly with SEALS.
As an interesting side note, way back in the 1950s and 1960s fighter pilots used a ketogenic diet to drop weight fast if they had put on a few pounds (and were at risk of being grounded due to being to big) and there were Air Force directions on how to do it.

https://www.washingtontimes.com/news/2019/jun/10/pentagon-eyes-ketogenic-diet-bid-build-more-lethal/

Creatine. It’s good stuff. This supplement is probably the most studied and safe sports supplement out there. I would say it is almost mandatory for anyone that avoids red meat for whatever reasons.
https://www.strengthcoach.com/public/Effectiveness-of-Creatine-Supplementation-on-Aging-Muscle-and-Bone.cfm?fbclid=IwAR1TFDgihYJB-pk17aGv9GOjxiuC_3DgbnOTpOcY–ExDZlBUGyiZVj1gjY

Ignore all the ads here, but this is not a bad article on leaky gut. It is simple and not too techie.
https://www.amymyersmd.com/2019/02/9-signs-you-have-leaky-gut/

IKSC’s July Challenge! I plan on doing this.
http://idahokettlebells.com/blog/?p=814

Our training – that emphasizes work capacity – is different than “cardio.” There are many forms of endurance training: There is strength-endurance, power-endurance, and then cardiorespiratory endurance. It is important to have a mix of all of those in your training for a variety of reasons.
http://www.ergo-log.com/endurance-capacity-protects-against-headache.html

This week’s video. Short and sweet. Here’s the best example of how to crawl. I do encourage you to buy his book.

June 6, 2019

IKSC Weekly Link Blast June 6, 2019

IKSC Weekly Link Blast June 6, 2019

This 10 X 3 is similar to what we’ve done on our “Deadlifts for Days” or “Squats for Days” programs, with a few additions. https://www.t-nation.com/workouts/10-x-3-for-fat-loss

Every single thing we do at IKSC is an “ab” exercise. The goblet squat and the double kettlebell front squat are two of the most abdominal-intensive exercises you can do. Don’t automatically equate the soreness an exercise causes with the amount of muscular activation that actually occurs, or the amount of stress to a particular muscle.
(Note: This is also why we don’t mess around with things like planks very much.)

http://main.poliquingroup.com/Tips/tabid/130/EntryId/2279/Do-Front-Squats-to-Strengthen-the-Abs-Lower-Back.aspx

Choose animal proteins. It’s what we evolved to eat.
https://www.nutritionadvance.com/animal-protein-vs-plant-protein/?fbclid=IwAR0Yrk005usbRXt3RmilxV094kMfgX1T5B_Qlced2JbXNVqz961HJNNKjOs

Everything we consume has an impact on the planet.
https://sustainabledish.com/what-is-the-future-of-protein/

More processed food problems. They’ll make you look old.
http://ergo-log.com/age-s-the-estrogenic-effect-of-unhealthy-foods.html

Video worth watching. This is one of the reasons I am against “chronic cardio.” It is no freak occurrence when an experienced marathon runner or triathlete drops dead of a heart attack, as we hear about now and then.

Also worth watching today:

June 2, 2019

Eleven Pounds of Inflammation and Water Weight: TRAINING AND NUTRITION BLOG: 10/02-10/03/2011

Filed under: boise idaho nutrition class,Uncategorized — Tags: , — jbeaumont@idahokettlebells.com @ 1:46 pm

Eleven Pounds of Inflammation and Water Weight: TRAINING AND NUTRITION BLOG: 10/02-10/03

I’ve told this story a bunch of times and it’s been on my Boise Kettlebell Lifting blog since 2011. This was my big wake up call on nutrition. I’d been eating a good paleo diet for quite a while, with some junk here and there. Since I was just beginning October, it looks like I was keeping track of my monthly kettlebell snatch number.

Enjoy…

TRAINING:
10/02

REST DAY
10/03
200 24KG KETTLEBELL SNATCHES
100 HINDU PUSHUPS

4,800 LEFT.

NUTRITION:

First of all, let me begin by saying that I do not have a weight loss goal, or I would not have been eating or drinking any of this stuff at all. I have actually been dropping about one pound per week for the past month, and have been monitoring my weight so I don’t drop too much more.

I have been keeping a very strict diet for quite some time now, but allow myself one meal per week where I eat anything I want.

Right before I left the gym on Sunday (about 12:30 p.m.), I weighed myself at 228lbs. Up until that point I had only had about 50gr of whey protein, 2000mg of fish oil and about 1/2 gallon of water.

About 230pm I had about five strips of bacon, two small tomatoes, one broccoli crown with Ranch dressing, and a big handful of raw almonds.

Since my little sister was in town for her birthday, we had them over for dinner and grilled a whole bunch of grassfed hamburgers. I had one, wrapped in lettuce and some salad.

Jennifer (my sister) brought some Widmer ale over, and I decided to indulge in two India Pale Ales (I love, love IPA) and most of a Hefeweizen. So, about 36oz total of a thick ale in all.

My other sister, Jacqui, decided to mess with me and my paleo nutrition and brought a package of powdered donuts with raspberry filling. She dared me to eat one. I totally took her up on it and ate two. I also polished off an Idaho Spud bar (sugar bomb). I haven’t eaten anything like this in a long, long time.

About 7 a.m. today I tried to down some protein and some fish oil capsules. I noticed before that that I had the worst case of acid reflux and my eyes and face were puffy. After downing the protein, I immediately threw up violently. I felt absolutely awful. I looked in the mirror and noticed that I had huge circles under my eyes and my face looked pale and felt as big as a basketball. Of course, no one looks their best immediatley after vomitting, but I was so swollen. I continuted to feel absolutely horrible throughout the day: No energy, slow thinking, and a slight headache.

Now, I weigh enough that 36oz of beer is not enough to cause a hangover of this magnitude. I would probably feel it, but not to this degree. I can drink a lager beer, wine or shot(s) of tequila and not feel it at all. But, none of those have the amount of wheat and grain that these thick ales do.

When I got to the gym this morning (about 7:20 a.m.), I weighed myself on the same scale I had the day before, wearing clothing and shoes almost identical to the day before. My weight?

239lbs!

11 pounds of inflammation and water weight. I thought there was something up with the scale, so I weighed again. Same result.

I immediately began drinking as much water as possible, probably a little over two gallons by day’s end.

About 2 p.m. I ate 1/2 of a large avocado with lemon and cayenne pepper, about two ounces of BBQ pork jerky, one large broccoli crown with lemon juice, two small tomatoes, 2,000mg of fish oil, 2000 i.u. of vitamin D and a multivitamin. I also ate a whole large orange.

About 5:30 p.m. I weighed myself, after hydrating well and taking two scoops of Nutrex Hemo Rage with creatine. My weight had dropped to 235.

By 9 p.m., after drinking another gallon of water, and eating a banana and 25gr of whey protein postworkout, I was down to 233. Six pounds lighter than first thing that morning.

For dinner tonight I ate about 12oz of steak, 2,000mg fish oil, and 1/2 of a large pineapple, with some roobios tea to fight the inflammation and allergic reaction.

This was the worst reaction I have ever had to sugar/grains, and I rarely consume this stuff. I can’t totally explain all of the reasons for this huge reaction, but the scale sure didn’t lie.

All I can say is that humans are not built to ingest grains any more than a horse is built to eat bacon, and it goes without saying that all the sugar in the alcohol and donuts is poison. I would venture a guess that many people who eat and drink these things on a regular basis are carrying around this type of inflammation every single day without realizing it.

May 30, 2019

IKSC Weekly Link Blast May 30, 2019

IKSC Weekly Link Blast May 30, 2019

This article brings up a point I like to hammer home at IKSC about training athletes. They have to have a base of strength in a few basic exercises before any kind of “sport specific” training is necessary or even a good idea at all. There are lots of programs that bleed parents for tons of $$$ that are nearly useless, but look cool, and parents that don’t know the difference fall right into the trap.

The single most important thing a strength coach can do is protect a young athlete from THEMSELVES. The most foolproof way to do this is to reinforce basic strength movements using conservative and safe exercises.
https://www.stack.com/a/the-one-thing-young-athletes-must-do-before-they-can-get-significantly-faster?yptr=yahoo

More exercise is good for arthritic joints.
https://medicalxpress.com/news/2019-03-cartilage-arthritis.html

The brain needs animal fats. Processed seed oils like soybean and canola oil are pure poison.
(Note on the chart where they rank foods…Farmed fish is not a good option, even if it is high in DHA. Choose wild.)
https://www.psychologytoday.com/us/blog/diagnosis-diet/201903/the-brain-needs-animal-fat?fbclid=IwAR2lvrJFhiJoOvqPFH8HI_qr3FXqmANRAF-r375dd2CQ0u1dYzKqkveIcWk

You can’t make up lost sleep on weekends. Note how short the study was, and yet the results so pronounced. The immediate results of good sleep habits versus bad ones have shown up fast in many studies. And like we’ve discussed in class, poor sleep immediately translates into poor food choices.
https://jamanetwork.com/journals/jama/fullarticle/2734052?fbclid=IwAR35jZGxrXku4VWR4Ozqnl3HNa7gk_Pq7RLZA9auN6heIlzieB3VR1xaZcU

Video of the week: This guy had blood draws frequently for an extended period. We’ve talked about this in class. What your doctor sees as a cholesterol number can vary widely from day to day.

May 23, 2019

IKSC Weekly Link Blast May 23, 2019

IKSC Weekly Link Blast May 23, 2019

We do “abs” every day. It’s just that we do exercises that make your abs work with the rest of your body at the same time (like they’re supposed to work).
http://main.poliquingroup.com/Tips/tabid/130/EntryId/2308/THESE-are-the-Best-Bulletproof-Ab-Exercises-Squats-Deads-Chins-Olympic-Lifts.aspx

Good article on post-partum body image:
https://www.marksdailyapple.com/postpartum-body-image/

This is the reason I recommend a diet that is ancestrally based, which includes no processed foods.
http://www.ergo-log.com/how-ultra-processed-foods-make-you-fat.html

Exercise technique is slightly different for everyone depending on lots of things. A good coach can see what is safe and optimal for the individual, depending on their level of development.
https://www.t-nation.com/training/6-uncomfortable-thoughts-about-exercise-form

One of my favorite articles by Steve Maxwell. IKSC’s training philosophy closely resembles this perspective: https://www.maxwellsc.com/blog.cfm?blogID=125

Video of the week. This is a few years old, but it one of the best breakdowns of what goes on when you switch from using carbs for fuel and transition to using fat, or “go keto” as everyone likes to say now. It is also a reason why using things like urine strips are not that reliable. With all the faddish ketogenic diet stuff out there now, I try to think those of you at IKSC are at a little higher level of understanding on this topic. This is worth taking the time to sit down and watch.

May 16, 2019

IKSC Weekly Link Blast May 16, 2019

Got some good links and a video that will really get your brain engaged.

Remember, I’m doing a nutrition class at 7p.m. Monday the 20th. Bring a guest if you want.

IKSC Weekly Link Blast May 16, 2019

It is not if, but WHEN, a diet that is not in keeping with our ancestry will produce negative health consequences (sometime between 30-50 years old for most of us, depending on how lucky you are). We can adapt to a modern, agricultural diet for many years, depending on how lucky you are, but at some point we lose that ability to adapt and issues crop up. Here’s a lecture worth your time:

Exercise science is very imperfect. Many times what is found is simply confirming what people have been doing via “Broscience” for decades. This study is no different, and the reason you don’t see “isolation” training very often at IKSC and even then, after using a big, compound movement. Example: We don’t do many bicep curls, but when they are programmed, it is after a bigger movement like pullups, ring rows, bent rows, or carries, which also involve the bicep. The adage “don’t major in minor things” comes to mind. According to this study, single-joint exercises might not even be worth the trouble at all.
http://www.ergo-log.com/anabolic-steroids-single-joint-exercises-training-routine.html

Looks like fish oil helps with muscle soreness and recovery.
https://jissn.biomedcentral.com/articles/10.1186/s12970-019-0283-x

Vegetables are a good thing, right? Like anything, you can get too much. The topic of oxalates is almost never discussed. This is another reason not to “juice” your foods.
https://jevohealth.com/journal/vol2/iss3/4/

All reasons the trapbar (or suitcase deadlifts) are valuable. The only one I’d add is that you can also farmer’s carries with the trapbar.
https://www.t-nation.com/training/tip-3-reasons-trap-bar-deadlifts-are-king

More wisdom from Mark Rippetoe: “Exercise variety is not only unnecessary for a novice lifter – and yes, this probably means you – it’s a counterproductive distraction.”
https://www.t-nation.com/training/when-it-comes-to-squats-easier-doesnt-work

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