idahokettlebells.com Blog

August 15, 2019

IKSC Weekly Link Blast: August 15, 2019

IKSC Weekly Link Blast: August 15, 2019

Video of the week. This gives a good perspective on the getup, but really, just getting up and down off the floor is good no matter how you do it.

Another study, a randomized controlled trial (not just a food questionnaire), demonstrating that high protein and low carbs helps fight diabetes. Why do none of the restaurants and food companies that claim to donate to causes to fight children’s diabetes mention this? This is not new information, just another study confirming what we already know.
https://www.ncbi.nlm.nih.gov/pubmed/31338545/

Carnitine for strength! FYI: Beef has a ton of it.
http://www.ergo-log.com/2-g-of-carnitine-daily-makes-bodybuilders-stronger.html

Mark Sisson calls these “microworkouts.” This is something I’ve done my whole life, and are the basis for most of the exercise challenges IKSC has encouraged for many years now. I first started doing “microworkouts” well over 25 years ago on different jobs I’ve had and have always done this in some form or another. It is good for your brain, too.
https://www.marksdailyapple.com/benefits-of-microworkouts/

This article gives a good breakdown of what fats are good and which ones aren’t. The ones that are most commonly found in snacks are soybean oil, canola oil, and peanut oil. But, any kind of processed seed oil is basically a poison and damages every cell in your body, right down to the mitochondria.
http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/2656/What_Are_Healthy_Fats?.aspx&fbclid=IwAR0PAt2nAKzrsJQ3T1PVSCyWqNLmnnrsKqjqI6oeBSjro3w8t2tSUc9JX4g

Here’s an interesting article (more just a testimonial) that I saw among the headlines today. Something to know is that PCOS is caused by insulin resistance and high blood sugar. Taking long stretches between meals is one way help with insulin sensitivity, but eating a very low carb and higher protein diet is more than likely going to be the best strategy.
https://www.yahoo.com/lifestyle/struggling-pcos-tried-intermittent-fasting-100000231.html

Muscles sore from training (Delayed Onset Muscle Sorenesss)? Sorry, there is no “gold standard” way to prevent it. Sometimes you just have to tough it out. Note: More exercise is apparently effective (my advice for as long as I can remember).

This chart from the NCSF explains it well.
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August 8, 2019

IKSC Weekly Link Blast August 8, 2019

IKSC Weekly Link Blast August 8, 2019

This week’s video: Dan John is one of the best strength coaches in the world. I can’t agree more with his list of necessary training movements:

Awesome article on cortisol’s role in the body:
https://www.t-nation.com/training/the-best-damn-cortisol-article-ever

Great write up and video on the Hindu pushup.
https://originalstrength.net/2019/08/04/meet-your-new-love-the-hindu-pushup/?fbclid=IwAR1L7TfEHEgc7FQ4a1iY_zHFAEj3cC16pkkWrAaD7nwZKF26MufTnf8U9R4

How to avoid deficiencies on a plant-based diet:
https://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/2616/_Three_Surprising_Dangers_of_A_Vegetarian_Diet.aspx?fbclid=IwAR3sq5B4qDBSpFIVm_eC1PWjmFNd4WrEv_DLteH5YIy9MbKwbc1VC_p0IMs

Salt is not your enemy.
https://suppversity.blogspot.com/2014/10/low-sodium-intake-for-athletes-good-for.html?fbclid=IwAR30KY6PSVNNQ-TZFHdwHK9mnRgg0ZDbyP7V0sktLJVOANUXXkjamneYRq0#

Hopefully no one reading this blog has any of these around, but good to share with others:
https://www.yahoo.com/lifestyle/5-healthy-foods-secretly-leading-203029069.html

July 25, 2019

IKSC Weekly Link Blast July 25, 2019

IKSC Weekly Link Blast July 25, 2019

Video of the week.

Next two links are awesome. One is on the importance of sleep and the other is stress. These two components are just as important as the time you spend in the gym.
http://www.ergo-log.com/sleep-improvement-makes-cardio-and-strength-training-more-effective.html?fbclid=IwAR2XR0_Ras2cMouF1_Tye2x4vRB0kIRSX_us7jVZGaXq3EAdijE2twdl34I

http://www.ergo-log.com/stressed-out-strength-athletes-take-longer-to-recover-post-workout.html

Deadlifts! Always a good choice. Keep in mind that the properly-done kettlebell swing does almost the same thing for your body, and most of these benefits apply to men as well.
https://www.t-nation.com/training/4-reasons-women-must-deadlift

Anyone who really wants to delve into the minutia (and read past the tabloid nutrition headlines funded by processed food companies) about what eating meat really does for your body.
https://chriskresser.com/red-meat-and-tmao-its-the-gut-not-the-meat/?fbclid=IwAR0nI10AxhrdpY-J0FJQuCF4I2gvA1XhKCFrDL5K4DJts7wMtgCjUafS-8c

Old article, but well worth the read. It pre-dates any kind of popular “diet-culture” interpretation of what a “paleo diet” is, or what has been pretty much bastardized by different cookbooks, etc.

The thing to realize is that the nutrition information presented comes straight from the physical sciences, not from nutritionists that are held to maintain the party lines of what the AHA and ADA claim is healthy.

https://www.westonaprice.org/health-topics/traditional-diets/caveman-cuisine/?fbclid=IwAR3zcEuwzt6HtCkLmwbfxYQCGWnAwMXgFUnDu3NZ-K3nV414JsjmHW6SjHU

That’s it for this week. Enjoy!

July 18, 2019

IKSC Weekly Link Blast July 18, 2019

IKSC Weekly Link Blast July 18, 2019

Video of the week: Nina will make you question everything you read about nutrition:

Someone needs to let the Mongolian restaurant next door know they’re doing it all wrong. Maybe now I won’t get so many funny looks when I fill up a bowl with nothing but a few nuts, some shoots and the rest is meat.
https://decentpropaganda.com/what-the-mongols-ate-for-success/?fbclid=IwAR1pd3L_7sK38r8IV63GpFhkJU-5D35-8XPv42TyB9Bh7d5SEgoI0ci1mFw

It is amazing how years ago so many mainstream nutrition types blew off a primal diet as a fad, and now how almost all their recommendations look about 95% paleo.

https://www.businessinsider.com/how-processed-foods-lead-to-weight-gain-nih-study-2019-5

And added benefit of something like the July Challenge where you limit palette options is that some learn they can’t handle certain foods upon reintroduction. That means those foods never really worked for you, but you didn’t realize it until taking them out.
https://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1502/Smart_Food_Substitutions_For_Common_Food_Intoleran.aspx?fbclid=IwAR2YJBwBjdXWvMqAB81j9DbGBSfnntPmyr_BL2w8j4kKBjc-KAgBELLECEc

Devil is in the details. Our bodies are designed to operate optimally with a certain amount of sleep, sunlight, and eating foods that align with our physiology.
https://www.marksdailyapple.com/9-ways-sabotaging-weight-loss/

Our primal connection with dogs helped us to rise to the top of the food-chain. It is in our DNA.
https://www.theguardian.com/science/2015/mar/01/hunting-with-wolves-humans-conquered-the-world-neanderthal-evolution

Who can’t learn from Arnold?
https://www.t-nation.com/training/5-things-we-can-learn-from-arnold-about-building-muscle

Bonus video: You’re free to yell this any time in the gym:

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.

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

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 9, 2019

IKSC Weekly Link Blast May 9, 2019

IKSC Weekly Link Blast May 9, 2019

May is Mental Health Awareness Month. Knowledge is increasing fast about the connection between the gut biome and mental health. Here is video from a lecture I was fortunate to attend last summer on this topic. NOTE: It is a far cry from the idiotic and insulting marketing campaign Burger King is doing right now exploiting the food/brain connection by packaging foods that are specifically noted to CONTRIBUTE to poor gut health.

Sleep. Here’s a good article from a few years back on ways to optimize your sleep time. We’ll do another class on it sometime.
https://robbwolf.com/2015/10/14/sleep-your-way-to-optimal-performance-in-just-7-days/

Is breakfast important? Who said it was the most important meal of the day? I haven’t eaten a “breakfast” in a long time, but if you are going eat early, skip the carbs. That means no cereals, muffins, etc. https://jamanetwork.com/journals/jama/fullarticle/2732831

A good article on insulin’s role.
https://www.t-nation.com/diet-fat-loss/insulin-advantage

What media articles don’t point out about the studies relating meat and cancer.
https://www.marksdailyapple.com/red-meat-colon-cancer/

The conversation around stretching changes every few years, but a constant is that stretching immediately prior to training is mostly useless and just makes you weak and even prone to injury. What is more important is to have strength throughout your full range. http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/2788/Facts_and_Fibs_About_Stretching.aspx

Don’t throw away the salt shaker if you’re worried about high blood pressure. Cut the carbs and sugar.
https://www.diabetes.co.uk/in-depth/high-blood-pressure-excess-sugar-diet-may-culprit/

June 25, 2014

“How much protein should I eat?”


“How much protein should I eat?”

This is a common question, and it seems that you always get different answers to it. On one hand, you’ll get recommendations from some sources that say you you only need around 50 grams per day, while some bodybuilding publications (essentially published by supplement companies) will recommend up to 300 grams per day, or even higher. Too much protein can be hard on the kidneys, and as a recent study shows, may not even help in gaining muscle. However, while eating more protein will make you feel full, it also won’t make you gain bodyfat.

You won’t even get a solid answer by looking into some of the peer-reviewed nutrition journals on a specific amount, because there is no fixed number that everyone needs. Throw in different variables and opinions such as the source of the protein and meal timing, and this number is pretty much a moving target.

Lots of people overthink this number, but I find that shooting for about one gram of protein per pound of lean body mass seems to be good enough for the majority of people, and for really lean people I just tell them to shoot for about a gram per pound of bodyweight. This seems to be within the ballpark of most sport nutrition recommendations for athletes. It may not be spot-on, but it is close enough. Until I get some super-definitive (and consistent) number from the sport nutrition world, this is where I’ll stay.

Some of the confusion comes from most sport nutrition journals using kilograms to measure body weight, while most of us in the United States are more familiar with measuring our weight in pounds. Guidelines for protein are from 1.3-2.0 grams per kilogram of bodyweight for athletes.

Hearing these numbers has probably confused a few people, who didn’t realize that a kilogram equals 2.2 pounds, and you fall right in line with some of the recommendations from bodybuilders to consumed 2 grams of protein per pound of bodyweight. And, I’m sure companies that sell protein supplements didn’t do anything to dissuade the decision to consume way more than is needed.

When it comes to performance and body composition goals, the big gains are really to be found in the variables of meal timing, especially in the areas of carbohydrate and fat consumption.

-Jim
www.idahokettlebells.com

October 26, 2010

Super Simple Nutrition Tips for Weight Loss:


Super Simple Nutrition Tips for Weight Loss:
Here are a few quick nutritional tips. I am a kettlebell strength and conditioning coach, kettlebell instructor and licensed fitness trainer, not a nutritionist.

These are just a few suggestions for those looking to lose weight through exercise. Any weight loss goal is at least 80% nutrition. You can’t out-train the dinner table.

I know there are other things that could be included, but these are a few that I know that people routinely struggle with. They are presented in no particular order.

You have to be accountable for everything that goes in your mouth.
Most people have no idea what “one serving” of anything is. I know I didn’t at one point. Studies have shown that people underestimate portion sizes by up to 40%. Whatever the actual amount of underestimation, the fact is you will de-rail your weight loss goals if you don’t measure everything accurately. This includes drinks. Drinking calories destroys a weight-loss goal. This includes alcohol. Alcohol is guaranteed to sabotage you.

Get a food scale and measure everything. Don’t make excuses.

“Too busy” is not acceptable.
I know that measuring, planning and accounting for every food and drink item takes time and effort, just like any other worthwhile accomplishment. Everyone has other commitments, such as work, family or school. You just have to find a way. Period.

Poor eating is usually a factor of poor planning.
Take time to plan your meals. I loosely follow The Warrior Diet, in which I starve myself most of the day, and then pig out at night. This is my personal choice, and I do not have a weight loss goal. This is not for everyone.

Plan your meals based around a lean protein source and some fruits and vegetables. This protein source could be as simple as whey protein mixed in water.

Along with poor planning, comes eating out. Let us just be safe and assume that everything you eat at a restaurant is horrible for you, even if it is presented as something healthy. This means you have to pack things with you. Go get a small cooler and get ready to pack things that do not need to be cooked.

Yes, once per week or so you can have a cheat meal that you indulge yourself with. This should only be once per week. Go ahead and plan your cheat meal and enjoy it!

If you can’t eat it raw, don’t eat it.
This obviously does not include meat, fish or eggs. You have to cook these things or you will get sick and die (or wish you did).

This includes things like any vegetable, nut or fruit. Eat only whole, raw nuts. No roasted nuts.

This doesn’t mean you can’t eat things that are cooked. It just means that you should be able to eat it raw if you had to. Take potatoes, for example: You could eat a raw potato. It would taste terrible, but it wouldn’t kill you.

No processed grains.
Consume nothing containing any form of wheat. No bread. No bagels. No pasta. None. These things are all horrible for you. Get your carbohydrates from things that grow straight from the ground, like vegetables and fruits.

Drink lots of water.Keep a water bottle near you at all times. Try to drink at least 3-4 litres of water per day. Everyday. Don’t be afraid to drink more.

Keep a food log that you can track portion sizes and calories consumed with.
This is extremely important. Write down everything you eat and the amount immediately. Don’t wait an hour or until the end of the day. Write it down as you eat it. You will forget otherwise, and you will take in more than you intend to.

-Jim
www.idahokettlebells.com

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