 Celtics |
When you are up by 13 points in the third quarter, shouldn’t you be able to close out the game? What a bummer. Try again next year guys. Hopefully most of the team will stay together.
Lakers beat Celtics in NBA Finals 83-79 Game 7 is over, the defending champions have prevailed. Boooo…
I guess Project Swole readers knew the truth all along, judging by this poll:
Here we go again! The Twilight Saga: Eclipse is coming out at the end of the month – June 30th if I’m not mistaken, so it is time to examine the developments in the physique of our buddy Taylor Lautner for this, the third installment of the Twilight Saga.
As you know, eating a ton of high GI carbs may make you develop type 2 adult-onset diabetes, and trust me: you don’t want that.
Brown rice: switching from white rice to brown rice is one step you can take to help manage those kinds of foods, but what else can you do?
Here are 4 more foods you can eat to help prevent type 2 diabetes:
You might think it’s kookie or wacky if you’ve never put any time into learning about the benefits of meditation. I am here to tell you now, that judging or making assumptions about things before you really understand them, is totally ignorant. I implore you now to open your mind and be introspective.
Today I want you to read an article posted on ESPN about meditating with Ricky Williams – the running back for the Miami Dolphins.
Your Questions |
I get plenty of questions in various comments throughout the website, but I also get comments and questions via the Project Swole Contact Form.
Generally I address those questions through e-mail, but often I do not have the time to reply to each and every question personally.
From now on I want to take a more proactive approach to answering Your Health Questions by posting them separately in the blog. This way we can be sure that everyone benefits from the Q & A.
“How many grams of protein should i take at one time, and how much time should i leave in between drinking my protein shakes in order to get the maximum benefit from it?”
On average, your digestive system can handle about 30 grams of protein at once.
Check out this very interesting article about how the deluge of information in our lives is actually rewiring your brain. Guys, now you have another excuse when your girlfriend/wife accuses you of being distracted and forgetful: “the Internet is stressing me out!”
 Benching with bands |
I recommend training with bands specifically in the Werewolf Training routines, but also in any routine you might currently be following.
Recent studies investigating the effects of training the bench press with added bands and chains, have confirmed that strength and power increased faster by using bands and chains than by using free weights alone.
In this 13 week study on the effects of training with elastic tension on the bench press, 11 men in their early 20s started with a 1 rep max (RM) baseline strength test.
So I read a study in Consumer Reports today about the content of heavy metals in protein drinks. The metals of concern are deadly when humans are exposed to them, even is small concentrations, over many years: arsenic, mercury, lead, and cadmium.
I wouldn’t exactly call the results of the study tragic, but I definitely think Project Swole readers should be aware and should avoid certain products.
Read the report here: What’s in YOUR protein drink?
 John Berardi |
Since the late 1990’s Dr. John Berardi has published 8 scientific abstracts; 15 scientific papers and textbook chapters; presented at nearly 50 scientific, exercise, and nutrition related conferences; and published countless articles online.
His first articles at Testosterone Magazine so many years ago, provided me with the basis for everything I know about nutrition today. Now I will turn some of that knowledge over to you in the form of Nutrition Tips written by Dr. Berardi himself.
The following guest article is written by Christine Howell of DNP Programs, a guide to doctor of nursing practice programs and careers.
 |
When you are trying to shed those few extra pounds it is very important to watch what you eat and drink. One thing you should try to avoid, when possible, is the consumption of alcohol beverages. It is said that in moderation alcohol can help to maintain a healthy heart, but when it comes to weight loss efforts, alcohol has many negative effects on your dieting attempts.
Some of these negative effects include:
The human body will use the carbohydrates in the alcohol first. This means that the fat from the food that you have consumed is laying in your stomach turning into sugars that are absorbed and deposited as fat.
Pull-ups are awesome for developing a strong, hard back. Chin-ups are great too, especially for increasing biceps involvement. Unfortunately, pull-ups are hard. Many new trainees can barely do 1, if any, pull-ups or chin-ups.
 A strong, hard back. |
Sometimes we need a way to do pull-ups when fatigued, or maybe you are looking for a way to include pull-ups in your conditioning routine. There is a way my friends, and it is called the kipping pull-up.
A “kip” is basically using the drive from hip flexion followed by an explosive hip extension to increase momentum during a pull-up. This is useful for getting your chin up over the damned bar when performing a HIRT or Tabata session that calls for 100s of pull-up in a short period of time. Kipping pull-ups are used extensively in Crossfit workouts, and you can use kipping chin-ups in your workout too.
The types of pull-ups and chin-ups that most of us typically do in a standard weight training routine (unless you train Crossfit), are from a deadhang. Kipping pull-ups and kipping chin-ups are actually completely different exercises, and should not replace the deadhang in a standard weightlifting routine.
Here’s a tip I read last week when I was reading about pull-ups and chin-ups. Apparently by using this tip, chin-ups will “feel” easier. Give it a try and let me know if it works for you. Check it out:
Rather than thinking about pulling yourself up when you do chin-ups, imagine pulling your elbows down instead. In theory, this will make the exercise seem “easier”.
| The Bella Tucker Fund Please Help |
You think you have it bad? Maybe you do, but I’m sure 99.9% of your stories are not as unfortunate as what has happened to an 8 year old girl from Londonderry, NH named Bella Tucker.
Bella is an 8 year old third grader who was a budding gymnastics star, loved to ride her bike and listen to music, liked going to school and hanging out with her friends, and is now going to be confined to a wheelchair without her own arms and legs for the rest of her life.
A cute little girl with long blond hair, Bella attended South School Elementary in Londonderry, New Hampshire and was a talented member of the Phantom Gymnastics team. Maybe she will do those things again one day, but for now she is confined to a hospital bed at the Children’s Hospital in Boston. She and her family need all the help they can get.
 Bella Tucker |
Easter Sunday 2010 was going to be a fun-filled day with egg hunts, jelly beans, and Easter dinner with family. As the day progressed Bella began to feel under the weather; she eventually developed a fever and had the chills.
She went to bed early with what appeared to be flu symptoms, but woke up early in the morning with a fever of 103, complaining that her hands and feet were cold. Bella’s step-dad rushed her to the local emergency room, where doctors said she needed to be transferred by helicopter to Boston Children’s Hospital.
No one could have guessed what would happen next; Bella and her family would never be the same.
With a temperature that peaked at a whopping 105.8 degrees, doctors at Boston Children’s Hospital initially figured she might have meningitis. They were wrong. Two days later Bella was diagnosed with streptococcus pneumoniae sepsis, a rare form of pneumonia that had stopped the flow of oxygen to her arms and legs.
With a 10% survival rate for streptococcus pneumoniae sepsis, the future did not look good.
Doctors placed Bella into a drug-induced coma, no one could be sure if she would ever regain consciousness. After 5 days she emerged from her coma, but her body had already sustained severe tissue damage.
John Berardi |
Since the late 1990’s Dr. John Berardi has published 8 scientific abstracts; 15 scientific papers and textbook chapters; presented at nearly 50 scientific, exercise, and nutrition related conferences; and published countless articles online.
His first articles at Testosterone Magazine so many years ago, provided me with the basis for everything I know about nutrition today. Now I will turn some of that knowledge over to you in the form of Nutrition Tips written by Dr. Berardi himself.
In today’s “Tell Me Something I Don’t Know” category, I would like you to read about how bullies target obese kids.
Um… no kidding, Sherlock.
I was bullied as a kid.
From 6th to 9th grade I really didn’t fit in anywhere. I was chubby, had acne, wore glasses, and I wasn’t any good in gym class. They called me names, drew nasty pictures of me, popular girls prank called me, and jocks punched me.
Looking back, I was probably one of the top 10 least popular kids in my class of 120 or so. It wasn’t any fun.
Bullying causes pain, anger, and resentment. So often in today’s society, we see so many acts of bullying the end in violence. Granted, I didn’t knife anyone, shoot anyone, or beat anyone up over it… but some kids do.
We need to educate our children and teach them how to avoid bullies, as well as how to avoid becoming a bully.
More than ever, victims of bullying nowadays tend to either take action against their perpetrators or simply end their own life. Those who don’t take action will go through life hating their junior high or high school peers, dreaming of revenge. You might not believe me if it never happened to do, but trust me: it’s true.
Read the rest of this entry »Hi everyone! I realize Project Swole has been lame lately, and I am sorry. I have been real busy with work, family, and Crossfit. This week I am on vacation in Orlando Florida, so I can’t post much since I don’t have a laptop and it is slightly painful to create new blog posts on my Android smartphone. In fact its quite annoying to respond to comments or emails either, so I won’t be doing much of either until I get home next week.
Next up I hope to bust out some great new workouts and training articles. Until then, keep training!
The following guest post was contributed by Alexia Krause, a PR executive who is writing today about MMA Workouts for women.
Mixed martial arts appears to be a male dominated sport, yet the number of women who are becoming part of the MMA community is continually growing.
There are many female MMA fighters (including Kaitlyn Young and Gina Carano), who follow the same rigorous regimens as their male counterparts. These inspiring ladies have broken open the doors to what used to be the “boy’s club” of MMA. They use the same techniques, MMA equipment, and exercises that most fighters would use.
 MMA Training for Women |
MMA training has the ability to help women stay fit while participating in a competitive and exhilarating sport.
This fitness tip is for sports performance. Try this movement to improve your food speed. I’m not 100% sure this will work and it sounds really annoying, but I figured it would be a good tip for you guys to try at least.
Do you see these people walking around all day long, who appear not to be that fat, but whose bellies stick out like they are preggo? This happens because their internal abdominal muscles are weak and loose. Don’t let this happen to you.
The best way to flatten your belly is to work your invisible abdominal muscles. The transverse abdominis lies beneath your rectus abdominus; the rectus abdominus of course being the muscle that most people refer to as “the six-pack”.
When you suck in your stomach and your waist appears to be flatter, the muscle responsible for this is indeed the transverse abdominis. The good news is that the transverse abdominis can be trained with exercise.
I’m having a bad day. I missed my Crossfit workout this morning for an emergency meeting with the dentist, now I have dental surgery coming up on Wednesday, and I barely have enough money to cover my bills and expenses this month. Since I really have to work right now, I don’t have time to write a good post today, so I’m going to leave you with some health and sports news.
Why a high fat breakfast is better than a high carb breakfast. Here’s more on that subject: Eating fat for breakfast instead of carbs. You can program your body for the day, depending on what you choose to eat for breakfast.
But then in related news we are also faced with this:
Fatty foods cause a cocaine-like addiction. This one is about mice displaying the same addiction tenancies to fatty food, as they do to exposure to cocaine.
Apparently we should become addicted to eating high-fat meals for breakfast. I don’t know. I just don’t see it. I would choose a bowl of Total Raisin Bran with skim milk or a bowl of oatmeal, over bacon or sausage any day of the week.
In sporting news, the Red Sox barely beat the Yankees last night, but that’s good enough for me.
That snake Tiger Woods will make his comeback today, for whatever that’s worth. Do you really care?
And finally, McNabb goes to the Redskins. I don’t much care about that either, but it will be interesting to see if McNabb improves the Skins, or if playing for the Skins forces McNabb into retirement. I suppose the latter is more likely.
