‪It’s NATURAL To Eat MEAT‬‏ – YouTube

‪It’s NATURAL To Eat MEAT‬‏ – YouTube.

Recently saw this through some friend’s post and thoroughly enjoyed her perspective on eating meat. I am not big into eating meat, poultry, or dairy. The number one reason is from exactly what she illustrates: what we are eating is so far removed from what it used to be.

When someone talks to me about how caveman did this or how our body needs meat, i always think there is a crucial element missing. The foods that we ate way way back in the day are COMPLETELY different than the foods we are eating now.

I recall in one of my classes in high school that taught me about how they were making a seed vault to house all of the original seeds of plants just in case we needed them to fight revive a plant species. Another reason could be if we played with a seed so much that a pest or issue would arise that would wipe out all of that crop.

Enjoy the video!

‪It’s NATURAL To Eat MEAT‬‏ – YouTube.

Curious to learn more about this Doomsday Seed Vault?

Svalbard Global Seed Vault – Wikipedia

Doomsday Seed Vault – National Geographic Magazine

Doomsday Seed Vault

 

“I have muscles now! …and fat. How do i get ripped?”

I recently had a similar question asked to me. As i thought about the answer i found an article from Aaron McCloud (i pasted it below for easy reading)

My remarks to the content of the article:
Intense exercise: do cardio in HIIT style: High Intensity Interval Training (ex: sprint your soul out for 30secs, lightly jog for 30 secs, repeat and as you “get used” to this then make a bigger split = 1min sprint your soul out, lightly job for 20secs)

Eat Frequently: I disagree with the author. It is quite helpful to eat frequently…but in small portions so take your normal three large meals and split them across 4-6 meals a day and if you can eat in equal intervals at the same time 5 days a week. Then your body is ready for “feeding time”. On the weekend you can eat more food to spike your metabolism. I did this for a month and lost 2% body fat. My meals were of a tapas portion and i ate 4 meals: 8am 12pm 4pm 8pm everyday day Mon-Fri and then ate whatever on the weekend but still strived towards high protein low carb. Never eat a ton of sugar, carbs, or general “crap” ie fast food, potato chips, or desserts. Also, stop drinking anything aside from water; orange juice has a lot of carbs and sugar. Instead eat a real orange as it provides more and falls under what i consider to be the blank food: food i don’t track in my daily carbs.

 

 

Article Below


Tips To Raise Your Metabolism – Burn More Calories & Start Losing Weight

If you want to lose weight, raising your metabolism should be your top priority. That way, whether you’re exercising or watching TV, you’ll still be burning calories and losing weight. So, just follow these simple and effective tips below to raise your metabolism. It will make your effort to lose weight much easier.

Gain More Muscle
Here’s one of the most difficult, as well as one of the most important methods of raising your metabolism. Lifting weights is simply the best way to gain lean muscle mass in order to boost your metabolism.

First, the extra muscle will burn calories simply by existing, so the more muscle you put on, the more fat you will burn. Pretty simple! Also, the weight lifting that you do to gain muscle mass will boost your metabolism since it’s intense resistance exercise.

Intense Exercise!
Intense exercise will boost your metabolism big time and it will do it much better than jogging or other low intensity exercises.

Jogging, walking, and other low intensity exercises will raise your metabolism for the time that you’re exercising. It takes energy to exercise and your metabolism reflects that. However, really intense exercise does so much more.

Intense exercise, such as sprinting or weight lifting, raises your metabolism for some time after the exercise. For really intense workouts, your metabolism might be increased from 24 to 48 hours after your workout! That’s great for boosting your metabolism! Also, intense exercise will encourage your body to spend some of its precious energy putting on muscle.

If you’re dieting, then it’s very difficult to trick your body into putting on muscle as well as lose weight, but your body will try. At the very least, it will maintain your muscles and keep them strong. Like I discussed in the tip above, gaining more muscle will help you raise your metabolism.

So, don’t do hours on the rowing machine, treadmills, and elliptical machines. Just do some kind of intense exercise, like sprinting or strength training.

What About Eating Frequently?
You might have heard that eating frequently raises your metabolism. This is true. But I don’t think eating frequently works very well for losing weight.

Your metabolism does rise if you eat frequently, but that’s only because your body is doing constant work. What work? Well, digesting the food that you keep eating, of course! If you’re dieting to lose weight (which, I think, is essential) you will get more bang for your buck by eating 5-6 smaller meals throughout the day. However, I find that this limits me to tiny, unsatisfying meals (yogurt and a hardboiled egg, 6 times a day. Really?) I’d rather just cut down on my food (calorie intake) and eat one or two real meals like steak, and use intermittent fasting to not eat until tomorrow.

But, if you’re dedicated to lowering your body fat down as fast as possible and any effort is worth it, then just eat your six tiny meals a day. It will increase your metabolism and help you lose weight.

Is That It?
Yes, that’s it. It’s actually more than enough. Gaining more muscle, doing intense exercise, and (if you’re super committed) eating 6 small meals a day, is really enough to raise your metabolism. This will help you lose weight faster, although you will need to cut down on your calorie intake if you truly want to drop pounds fast.

By Aaron McCloud

Workout Mistakes

I read about fitness and health from several sources and one of them recently had an excellent article by Dr. Len Lopez. He talked about how people do their aerobic exercise in an anaerobic state. This means that you are doing an exercise like running or anything that gets the heart pumping but you are doing this exercise with the absence of oxygen.

Now there are three things the body MUST have in order to live: oxygen, water, and food. Thus, if you are doing an intense workout and are unable to keep the oxygen flowing then you are headed towards overtraining, fatigue, adrenal exhaustion, and/or hormonal imbalances. Keep in mind that true aerobic exercise is stress reducing, whereas anaerobic exercise is stress producing.

So what are aerobic exercises vs anaerobic exercises?

  • Aerobic exercise
    • Anything you can do for a long period of time at low to moderate intensity such as walking, jogging, cycling, etc. The fact that it is low to moderate intensity allows your body to supply adequate amounts of oxygen to your muscles for fuel.
  • Anaerobic exercise
    • This is short duration, for moderate to high intensity. Because the workout is more intense, the body has a limited amount of oxygen available and will breakdown carbohydrates and proteins (lean muscle) for fuel, instead of stored body fat. Classic anaerobic exercise is weight training, sprinting, downhill skiing, 1-3 minutes of boxing, etc.

Dr. Len’s Rule of Thumb:

“When you finish your aerobic workout, ask yourself a question. Can you do the exact same aerobic workout again? Basically, can you do a back-to-back aerobic workout? If you can answer yes, you’re probably training aerobically. If your answer is “are you insane, that will kill me” that may be a tip-off that your aerobic workout is too intense for your current fitness level and you need to slow it down.

A lot of people like to perform one day of hard intense anaerobic training and balance it out with an easy aerobic workout. That’s a good thing since it allows your body time to recover so your growth hormones and testosterone can be released and utilized. However, if your aerobic workout is triggering anaerobic metabolism, you could be performing 100% of your workouts anaerobically!

That’s not a good thing and you’re not giving your body any easy days to recover and rebuild those muscles you tore down. What you are doing is constantly pushing and punishing your body with these intense workouts and your body may not be able to handle all the additional physical stress you are throwing on it. Not to mention all the other mental stresses you are placing on your adrenal glands, the organs responsible for producing your stress hormones, cortisol and adrenaline.”

Don’t go to the gym to walk away unhealthier than when you arrived! I remember I used to push myself to my maximum every single workout and I was working out high intensity every time I worked out. I sacrificed sleep in order to get to the gym every single time. Well this lasted about two weeks until I get sick with tonsillitis. I rested and recovered. Went hard again. Got the flu. Rested and recovered.

I learned my lesson, so now you don’t need to experience this first hand. Since the time I got the flu I have changed my workout style and have not be sick since. I didn’t think that my intense workouts were “bad” for me.  Everything must be in balance so make sure that you are not fighting against yourself towards your fitness goals.

I will get another article about finding your aerobic zone.

 

Gym Etiquette: The 5 Ways to Sweat like a Gentleman or Lady

Dear Sir or Madam,

My name is Boone and I hope that you are having a lovely day. Please put your pinky high into the air as we begin our meaningful conversation about gym etiquette. Join me on the terrace.

Gym Etiquette #1: Sharing the Equipment

It is improper to be occupying a piece of equipment and not allow your fellow Adonis or Aphrodite the opportunity to join you in your journey to a glorious body. How does one resolve this problem of sharing equipment? When you are resting allow the other individual the ability to do their set. You could always go do another set of a different workout (this is called super setting).

Gym Etiquette #2: Leave the Cell Phone Call for the Drive Home

We understand that you are busy, but if you are walking around the gym on your cell phone you may want to reconsider your dedication to the gym, your health, and your goals. The time in the gym is probably only 45mins, so commit to yourself that this will be 45mins of being a fitness rock star and leave the twenty-minute conversation for the ride home. Other gym patrons do not want to hear your conversations nor do we want someone pacing around the dumb bells as we try to put down our weights.

Gym Etiquette #3: Clean Up Your Weights

When you have finished using equipment where you put plates on (i.e. bench press, squat, leg press, Smith machine, etc.…), then be a scholar and clean the weights off of the machine or bar that you put them on. If nothing else think of that 83 year old lady who might be using the equipment next and will have to struggle to get your stack of 45lbs plates off before they can use the equipment. Also, think of that little workout that you’re missing out on because you didn’t remove the weights 😉

Gym Etiquette #4: Wear Proper Attire

There are several different styles and preferences for what one deems appropriate fitness attire, so let’s just hit the main tip. If you look like you could have come from the club, then re-asses your attire. Gym is where you worship your body and you achieve this through sweating. Also, if you do not have on clothing that allows mobility and is too baggy, you could end up hurting yourself in the gym. For example, if you catch weights on your baggy clothes, then it could lead to you dropping the weights in the wrong place…like your foot. Make sure that you have clothing that supports you and fits well so that you can get the most out of your workouts and not be sidetracked.

Gym Etiquette #5: Help Out When You Can

Similar to sharing weights, if you notice that someone is struggling and needs a spot, then help them out. There have been a few times when I noticed someone was about to hurt themselves, so I quickly jumped in to help them out. It isn’t that people do not know what they are doing, sometimes you just want to push yourself further and accidentally find out you’re beyond your max. Aside from jumping in to spot someone, if you see someone doing an exercise in a way that you know can hurt them or are not effective, then politely offer up some advice. I have had several people give me pointers here and there. Just little tweaks that have helped out immensely like when you bench press to put your thumbs under the bar and not wrapped around the bar or when you do bent over triceps extensions (donkey-kicks aka kick backs) to twist your wrist at the end so your palm faces upward.

Ladies and gentlemen, I hope you enjoyed our conversation over tea and crumpets.

Sincerely,
Boone

Grocery Store Tips: Grocery Store, PLU code, and ANDI Score

The grocery store is one of my favorite places to go. No pushy sales people, it’s filled with food, and there are pretty girls (well i shop at whole foods, check it out ;-)).

Tip #1: How to navigate the grocery store

Here is a tip that i got from LL Cool J’s book, Platinum Workout:

Think of the grocery store as a track, and do 90 percent of your shopping in the running lanes on the outside: stay off the infield. This will limit your intake of unhealthy fats (especially trans fats) and calories. The stores are nearly all set up the same way; produce on one side, meats and fish in the back, and dairy and bread on the other side. All the stuff you shouldn’t be eating is in the middle.

LL Cool J’s book was also written with Dave “Scooter” Honig who is a celebrity trainer and got LL Cool J looking like this:

LL Cool J ripped

You must respect diet

Easy enough, right? Think of the grocery store like a track. The only things i ever go into the “infield” for are the following: canned beans, pasta sauce, almond/hazelnut/hemp milk, or hummus. Otherwise everything i need is on the outside (depending where they put the bulk food like rice, nuts, seeds, granola, etc…)

Tip #2: PLU Codes


UPDATE: Dr. Emile Allen has provided some links to provide further information about PLU codes

Pay attention to the information around your food. When you get your fruits and veggies have you ever noticed that annoying sticker that fails off in your bag or sticks to your kitchen counter top? Well that little sticker contains some very valuable information. That sticker holds the PLU code (Price Look-Up, i know creative name).

Now are you ready to get REALLY EXCITED?!?! That little sticker holds the key to if you are about to purchase organically grown food, food that is neither organic nor genetically modified, or genetically modified food. Here is the breakdown of the first number and what it means:

  • 9: Organic
  • 0: not organic, not genetically modified
  • 8: genetically modified

Example: 94011 would be an organic banana.

So “9” is divine, “0” is mango, and “8” is wait. In other words, 9 is the best one you want but when it comes to hard skinned fruits and veggies (ones where you do not eat the skin) then 0 is perfectly fine. 8’s are the ones you want to avoid and do not buy.

Here is some great info about PLU codes:

UPDATE: Dr. Emile Allen has provided some additional links about PLU codes

Tip #3: ANDI Score and Whole Foods

ANDI Score for Apple at Whole Foods

ANDI Score for Apple at Whole Foods

ANDI: Aggregate Nutrient Density Index. What does Whole Foods has to say:

ANDI is the scoring system we are now using to rate the “Nutrient Density” of whole foods.  ANDI stands for “Aggregate Nutrient Density Index” and was created to identify foods with the highest nutritional value.  The USDA estimates that less than 5% of Americans meeting the minimum daily requirement for essential vitamins and minerals.  As a result, millions of people suffer from food cravings and overeating.  Research has shown that a properly nourished body will seek its ideal weight and won’t succumb to chronic & degenerative diseases.ANDI was created to help consumers quickly and accurately identify foods with the highest nutritional values. No need to memorize the best source of this or that vitamin.   ANDI takes the most important nutrients into consideration including: Vitamin C, Calcium, Iron, Vitamin E and even phytochemicals that are potent antioxidants vital for optimal health.

And the best news is that you don’t need to count calories or obsess over fat.  The ANDI formula is very simple: ANDI = Nutrients divided by Calories.  So the highest scoring foods have the fewest calories and virtually no fat.  Foods are ranked on a scale of 1 to 1000.  Kale and collards receive the top score of 1000 while cola lands at the bottom of the scale with a 1.

Now go to the grocery store and use this knowledge! Don’t be one of those idiots preaching about nutrition as you eat a genetically modified apple.

Knowledge is potential; action is power.

What grocery store tips do you have? Post it in the comments and share your knowledge.

“I want to get in shape but don’t wanna be all muscular.”

So i hear this statement a lot when i get into a fitness conversation. Tons of people want to workout but a lot of them do not want to look like this:

Super Muscle Guy

BEEF CAKE!

And they don’t wanna be like this either…

Small Muscle Guy

Arms rollin on training wheels

So when i have someone show me a picture of what they want i usually get things like this:

The "Fitness" Guy

The "Fitness" Guy

Alright so how does one go from the training-wheel arms guy to the fitness guy? It is actually simple and involves really only one thing: dedication. Yep, that’s right. I’m not going to give you another workout plan or diet plan. I’m going to give you the basics.

The Formula

Diet

  • take your body weight number (or desired body weight number) and make that into grams of protein. For example, i weigh 206 pounds. I want to weigh around 210-220lbs, so i should be eating at minimum 210 grams of protein a day
  • But if you want to look cut, then take your body weight number (ex: 206lbs) and divide it by 2, thus 103. This is now your carbohydrate number (103 grams of carbohydrates a day). Do not eat more than that number.

Exercise

  • from my experience i do split routines. For example here is a 4 day routine i used to do, Monday (biceps, triceps, forearms), Tuesday (quads, hamstrings, calves), Wednesday (rest day), Thursday (chest and abs), Friday (Back, laterals, shoulders), Saturday (perfection day: work on weak areas), Sunday (rest day)
  • There are a million exercise programs out there, so just pick whatever one you want and do it for 3 months and see how it goes. Yes some are better than others but everyone’s body is different and everyone’s time commitment it different.
  • The magic number i have found: work out 4 days a week minimum, no matter what and do that for 3 months and then change up your routine.

What will The Formula do?

It will ensure that you have enough protein to build muscles and also ensure that your body eats it’s own fat. Eating such low amounts of carbs you will push your body into ketosis. The exercise will hit all the major muscles and workouts to ensure that you get a complete workout without necessarily over doing it. Remember you don’t build muscles in the gym; you build muscles when you are sleeping and resting. So a quick addition to The Formula is that diet is 70% of the battle, 20% is sleep and rest, and 10% is the gym. I mean think about it you eat at minimum 3 meals a day and that takes time to prepare and eat; you should sleep roughly 6-8 hours a night; and the gym is only 30mins to an hour of exercise.

Wait what is ketosis?

Want to get scientific? http://en.wikipedia.org/wiki/Ketosis. Plain english: your body eats it’s own fat. This is not a diet for life. This is a formula to use for around 3 months or until you get the results you want.

Resources

Here are my favorite fitness websites:

  • ShapeFit (great newsletters)
  • FitFinity (one of my friends who is incredibly knowledge and lives it)
  • Animal Pak (excellent workout programs, forum, and motivational articles if you like the warrior/badass mindset)
  • NutritionData (best way to know what is in anything you eat)
  • DailyBurn (absolute best way to track your food, progress, sleep, workouts, etc…)

Are you jealous that i’m zealous?

zeal |zēl noun : great energy or enthusiasm in pursuit of a cause or an objective

Ever had an interview question where they asked you to describe yourself in one word? Yea neither have I, but i’m going to add that into my interview questions now ;-). The reason why i use zeal to describe myself (and why i consider myself to be a zealous person) is because i have incredible energy and passion for life. I’m that guy who you see at 5:30am lifting heavy weights and then running around the park. I’m the one who when you ask what i do i give a response like, “I precisely pin-point the foods that are toxic to your body and guide you to better health,” instead of the hum-dum, “Marketing Manager.”

I am enthusiastic about what i do and helping others. So if i was asked to tell someone how my friends describe me, i would respond with words like immensely driven, contagiously motivational, and gleefully positive. I have big dimples because of how much i smile. One of my friends even used me as an example in one of their courses for someone that has made a positive impact in their life. They said i was just so happy all the time and positive in every outlook of my life.

Why am i making a blog?

Simple. The purpose of my life is to share my passion with the world and enjoy all the love that is around me. My passion is helping people through diet, exercise, and stress (the 3 pillars of health), and what better way to enjoy some love than to see people have breakthroughs in their own lives.

My outcome for making this blog is to share all the advice and knowledge i have gained through my life so that more people can benefit. I really want this blog to be a dialogue as well. So post your comments and ask me whatever questions you like! I will be posting new info at least once a month and answering questions or comments as quickly as i can.

Don’t know what to put in the comments? Let’s start simple: what is one thing you’re grateful for today?