What's Your Success Story?

Posted by abornstein| November 8, 2011 |  Comments

Editor's Cut: The 20 Most Overrated Supplements

Posted by abornstein| November 4, 2011 |  Comments

Cut Through the BS

Posted by abornstein| October 31, 2011 |  Comments

“I hate my body.”

The subject line popped up in my inbox last Thursday at 3:42 pm, and left me temporarily stunned.

I receive a lot of emails every day. Most are from co-workers, some from PR people, and I even have a nice contingent of people who like to tell me I suck. (I actually appreciate the feedback; not the general tone). But this email was different.

The emailer was fed up and feeling defeated. Call it paralysis by analysis or the result of mounting frustration that comes when hard work doesn’t lead to results. Whatever the reason, her motivation was flickering—at best—and everything she read seemed to downplay the difficulty she experienced trying to live a healthy life. I picked up the phone and called the woman who was contemplating giving up on her health. I wanted to let her know the truth:

A lot of the health information you receive is BS.

It’s not that everything you hear or read is wrong, but there's a growing amount of information that is damaging to the daily fight to improve your health. Myths like eating at night makes you gain weight, needing to have a big breakfast to start your day, or removing an entire food group (fat or carbs are the common “victims”) as a necessary part of the weight loss equation are elements of the BS that clouds fitness and nutrition information. Even the marketing on foods you buy in stores makes it tough to decipher the good from bad. In fact, due to the FDA’s “Qualified Health Claims,” most foods can pre-qualify for marketing copy (helps you lose weight!) without any scientific consensus. Frustrating? Yes. Impossible to overcome? Most certainly not.

More importantly, too many articles make living healthy sound like it should come naturally to everyone. Or they make it seem like only one method works. The result: People end up confused, and those who struggle eating well or going to the gym end up feeling guilty about their internal battle. That’s why I called the woman who hated her body. I wanted to empower her and help her see the truth about improving her health: It’s hard work, but it doesn't have to be as painful as it may seem. You see, healthy behaviors are not inherently difficult—everyone can eat or exercise at some level. But the process is a marathon that requires consistency and dedication. That’s the element everyone leaves out. Four– or six-week fixes are a step in the right direction, but not the solution. Whether you’re overweight or in movie-star shape, seeing results takes hard work and patience. There’s a complex psychology involved in fighting for something you desperately want, but is so difficult to achieve. And then sticking with it and fighting even when you don’t see results is all part of the fitness battle.

To make matters worse, some people have it harder than others. (Especially those who have been overweight)  In fact, according to new research, your body might actually be plotting against you. And no matter how much weight you lose, your genetics will try to push you back to the brink of an unhealthy lifestyle. But you can still succeed. Just look at Victoria, Bill, and Scott.

Transforming your body and life requires transparency. Nothing is harder than approaching the unknown. If you understand the obstacle in front of you, cut out the BS, and take a realistic approach to how to jump over the hurdle (or run through it), you can temper your expectations, find ways to reinforce your progress (however slow or fast), and uncover newfound motivation. Oftentimes people make strides without even realizing it. They experience success but believe that it’s failure. Even the smallest victories are important because they create momentum.

That’s why it’s time to reestablish what you need to know. I'd start by focusing on behaviors rather than benchmarks. Weight loss is great, but that will come if you're doing the right things. It's no different than the student who focuses on studying instead of grades. If you do your work, the results will come. To that effect, start with actionable steps. You don’t need another article telling you to go low carb. Or more people saying to go to the gym. You need information that guides you towards a better life. Or tips that make a behavior that isn’t inherently enjoyable (eating well, exercising) a little bit easier. At the end of the day, you still need to take action. No one is going to wire your mouth shut or lift weights for you. But we can make it easier.

Consider these tips as your starting point. Not all of them will apply to you, but they are direct pieces of advice that can help in your journey. Try them out, see what works, and take stock that little victories--like tracking foods or exercising 3 times in a week--are more important than the scale. After all, you need to change your behaviors before you can change your wardrobe. And doing so will keep you motivated and inspired for the long haul.

Small Changes
*If you’re struggling to lose weight, don’t eliminate any single macronutrient (proteins, carbs, fats). It's a recipe that makes sticking to your diet harder than it needs to be. However, replacing some carbs and fat for protein will help jumpstart your weight loss. Why? The process of digesting protein burns significantly more calories and keeps you fuller.

*Not sold on the protein thing? How about this: When you bump up your protein intake, you eat fewer calories, says University of Missouri researchers. Doesn’t mean you just need to eat protein, but make a conscious effort to include more in each meal, or as a replacement for a carb source like pasta. Try eating any of these protein-rich foods: eggs, chicken, fish, protein powders, cottage cheese, pork, Greek yogurt, or turkey. If you don’t like meat or dairy, go for tofu, seitan, beans, lentils, quinoa, and  nuts/nut butters.

*Snack LESS. Some people love eating 4 to 6 meals per day—it’s a perfectly healthy diet strategy. But it doesn’t work for everyone. In fact, research shows that snacking actually causes cravings. So if you struggle to control your appetite, it might be better for you to eat larger meals, less frequently. I used to eat 6 meals a day, but now only have 3 and find my appetite to be under better control.

*Do you hate exercise? Maybe try taking caffeine. Research indicates that taking caffeine (coffee works) makes exercise seem more enjoyable.

Not a caffeine person? Then bring your iPod to the gym. Here’s why: The bad music at the fitness center can actually make your workout feel worse, according to the journal Perception of Motor Skills. So do yourself a favor and play the music you love. It’ll make a difference and help the time pass, whether you’re lifting, running, or just going for a walk.

Sleep 8 hours. Seriously, it’ll make a massive difference in your appetite. When you’re tired, scientists have found that it’s harder to resist foods that are loaded with calories. The more tired you are, the less control you have over your hunger. So don’t place yourself at a disadvantage.

Eat real food: Listen, I enjoy protein shakes. It’s true. (yeah, I’m weird) But there is nothing magical about the powder before, during, or after your workout—or at any time of the day, for that matter. Actually, whole food sources are ALWAYS a better option. Powders are just lower quality. So reach for the real protein sources first. But if you’re in a bind, go with the powder over fast food or a meal that completely lacks protein.

Track your calories: Listen, I know that MyPlate is a tool on our site, so this seems like shameless self-promotion. But the truth is the tool works, and here’s why: Even when you exercise, you can’t eat whatever you want. Research shows that we overestimate how much we exercise and underestimate how much we eat. So by logging your foods, you have a built-in system of accountability that helps prevent you from making mistakes that will crush your weight loss goals. But the added bonus: When you log foods, you actually start learning serving sizes. It empowers you to take control of what you eat no matter where you are, and you learn what foods are bad for your health and what you should avoid. As I said before, it all starts with education.

And please: Stop doing crunches and situps to lose your belly. It doesn’t work, and science proves it. A better way: Lowering your calories and starting a workout program with a direct goal. I’ve found that weight training is the most efficient way to drop pounds, but walking or playing sports is a great way to start being active. The crunches will only frustrate you and possibly hurt you.

So where do you go from here? Understand that regardless of your personal hurdle, your potential is unlimited. If you need inspiration, sign up to become one of our unstoppable stories. If you desire motivation, join one of our groups for social support from people taking on similar challenges. And if you want information, search our articles for tips you can use. And if all of that isn’t enough, you know where to find me. Our team at LIVESTRONG.COM is dedicated to your health—regardless of the goal. And we promise to cut the BS, get to the point, and do what we can to empower you to live the life you want.

The Fat Fighting Solution

Posted by abornstein| October 24, 2011 |  Comments

I’m asked all the time about why I think so many people are overweight. As you can imagine, it’s not an easy question to answer. Each individual’s struggle is personal and different. So it’s hard for me to be overly critical, especially when I don’t believe that anyone should be blindly judged because they aren’t in good shape, have trouble exercising, or eat poorly.

That doesn’t mean I condone apathy. Everyone needs to make their health a high priority. But emphasizing nutrition and fitness isn’t enough to cause change. You see, the first--and most important--step to creating significant change is the one aspect that no one seems to address.

The obesity debate usually revolves around two main principles: Bad eating and a lack of exercise. There have been multiple studies searching for the more significant contributing factor: Are we fat because we eat too many calories or because we sit all day and avoid activity? The answer is inevitably a mix of the two. But arguing the cause does little to improve global health. Instead, we need to determine how resources should be allocated to reverse the epidemic. Did you know that by the year 2050, scientists from Harvard University predict that more than 40 percent of all adults will be obese? And it should come as no surprise: Last year 49 out of the 50 states in the United States increased in percentage of overweight and obese adults. And it’s not like future generations paint a better picture. The rate of childhood obesity is triple that of one generation prior, according to the CDC. That’s a frightening statistic when you consider that 80 percent of overweight kids grow up to be obese adults.  

So where do we start? It might be that we spend too much time focusing on actions and not enough on identifying causes. Yes, we could all benefit from moving more, eating fewer calories, and enjoying more fruits and vegetables instead of processed foods. But many people don’t move more because they’re intimidated by the gym or they don’t know how to exercise. And when people do exercise, they oftentimes hurt themselves or don’t see changes and then stay away from activity. On the nutrition side, many people don’t eat well because they just don’t understand the basics of a good diet. Sure, it’s easy to say that we should all avoid fast food. But you know what? The world’s problems are not caused by McDonald’s (although the fast food nation doesn’t help).  

Action is the final step, but the foundation of the issue is a lack of education.

We need to find some way to teach people about their own health—and by default, what they can eat and how to exercise properly. Ask the average person about “macronutrients” (proteins, carbs, fats) and they’ll look at you like you’re from another planet. The last thing we need is another expert sputtering off jargon that makes them sound smart. That doesn’t help anyone. We need to share information in a way that everyone can understand and apply to their life. Only then can more people take control of their own behaviors and make adjustments. That’s how you empower someone to make change.

One of my favorite quotes is: "The gap between where you are and where you want to be is called frustration. Frustration is eliminated by education and action."

Nothing could be more accurate about the health crisis. Just look at some of the attempts to understand obesity. Recently, a trainer decided to pack on 70 pounds to learn what it's like to be obese. As noble as his cause might be, he will never understand their plight. He already has the education and the motivation to make the changes to his life. The problem isn't simply losing weight. There are plenty of methods to make that happen. We need a system that helps people take control of their own lives so they can rewrite their destiny. Too many people have established a form of learned helplessness. They tried to do something to improve their health and failed. So now they feel that their health is predetermined to be something less than they want.

I don’t buy it. And I won’t stand for it.

To help with the education process, I’m committed to making sure that LIVESTRONG.COM continues to provide you with the best information possible. We’ll continue to cover the topics you want and provide the solutions you need. And if we don’t—tell me. I want to hear from you and help you.

But we’re taking education one step farther. Articles aren’t enough. You need access to real experts. That’s why we’ve taken our advisory board and made them available to you. Check out their page, click on an individual advisor, and leave them a question in the "Ask Me Anything" section. They’ll be dropping by to answer your needs and improve your education so you can eliminate your health frustration.

All I ask it that you’re patient. All of our experts are committed to helping you, but they’re also juggling multiple responsibilities.

Consider this just the first of many steps we'll take to personalize your health and provide a path for a better life. It won’t instantly solve all your problems or end the obesity crisis. But it will shift the focus from treating the symptoms to improving the problem.

The Truth About Gaining Muscle

Posted by abornstein| October 24, 2011 |  Comments

Getting Stronger to Get Bigger

By: Eric Cressey

I’ll start this article off with a question:

How many of the “regulars” in the typical commercial gym are actually what one would consider lean, muscular, or strong?  

I haven’t lifted in a commercial gym in years, but my memory definitely serves me correct when it tells me that it couldn’t be more than 10-15% of those in attendance.  That’s not to say that everyone in the other 85-90% aren’t trying, though.  Plenty of gym-goers work hard, but don’t have the results they want to show for these efforts. 





Why does this happen?  After all, they all certainly made great progress in the first 8-12 weeks of their exercise program – and it took them from the untrained stage to the beginner stage.  Everybody makes these improvements, though.  What most individuals don’t realize is that progress halts unless they change things up and kick their programs up a notch by adding strength training and interval work.  Just riding the elliptical nice and easy or playing around with the 3-5-pound weights won’t get the job done.

Meanwhile, you have a lot of intermediate trainees who have “been there, done that” who poke fun at beginners because they haven’t discovered the same Holy Grail of strength training and interval training that enabled them to advance from beginner to intermediate.  What’s actually quite ironic (and it is irony, because it’s tragic how badly this sabotages people’s program) is that, all the while, most of these intermediate trainees are missing out on valuable training secrets that could take them to the “advanced” stage.  I know because almost a decade ago, I was one of those guys who literally spent 14 months trying to figure out how to get from a 225-pound bench press to a 230-pound bench press.  Sad, but true.

Well, I’m happy to report that I’ve now got a 365 bench press at ~190 pounds, and along my strength training journey, I learned a lot of lessons – almost too many to share, in fact.  And, that’s one reason why I created Show and Go: High Performance Training to Look, Feel, and Move Beter. 

You see, beginners can make strength gains on as little as 40% of their one-rep max.  Past that initial 8-12 week “rookie” period, the number moves to 70% - which is roughly a 12-rep max for most folks. In other words, if you can bench press 100 pounds after your first eight weeks of strength training, you’ll need to have at least 70 pounds on the bar to set the stage for strength gains.

Later, I’d say that the number creeps up to about 85-90% - which would be about a 3-5-rep max for an intermediate lifter.  In other words, as you get to a 200-pound bench press, anything under 170-180 pounds won’t be sufficient for directly improving strength.  This last range is where you’ll find most people who head to the internet for strength training information – because this is the point at which folks get really frustrated with stagnancy.
What’s interesting along these lines is that enhancing one’s performance – particularly with respect to strength gains – really sets the stage for long-term muscle mass gains.  Very simply, you don’t meet many “big dudes” who aren’t also “strong dudes.”  Muscle strength and size are not mutually exclusive – and some of the best bodybuilders on the planet would tell you the same thing.  In fact, I have gained more muscle mass “accidentally” in years as a powerlifter than I gained “intentionally” in years as a wannabe bodybuilder.  For me, the biggest window of adaptation was in getting stronger – and that’s what I did.  My upper back, hamstrings, and glutes just weren’t going to stay small if I did what it took to get to a 660-pound deadlift.  It’s just adaptation to imposed to demand.





How does this work?  Well, the stronger you are, the most “work” you’re going to be doing in classic “hypertrophy” (muscle growth) zones.  If Lifter A can bench press 300 pounds, and he’s doing sets of 6 (call it 83% of his one-rep max), he’s moving about 250 pounds in that set.  If Lifter B bench presses 260 pounds, he’s working at about 215 pounds.  If both do four sets of six reps, you’ll see that Lifter A is doing a lot more total work (force times distance). Lifter B needs to get his maximal strength up – and then return to these classic hypertrophy training zones to reap the benefits anew.

The “Cliff’s Notes” version to this is that if you want to get bigger, you absolutely have to get stronger at some point along the line.  And, it’s a good idea to address that sooner than later.

To take the guesswork out of all this and try some programming that considers all these crucial factors (and a whole lot more), check Show and Go: High Performance Training to Look, Feel, and Move Better.



About the Author
Eric Cressey, MA, CSCS is the president of Cressey Performance, based just west of Boston, MA. 

The 5 Principles of Successful Workouts

Posted by abornstein| October 18, 2011 |  Comments

The Reinvention of You

Posted by abornstein| October 17, 2011 |  Comments

My entire life I’ve told myself I can’t run. Maybe it was the 20-minute mile I ran when I was an overweight adolescent. Or the chaffing I used to feel on my inner thighs anytime I moved my legs at a faster pace. Whatever the reason, I’ve avoided running long distances for years.

Even as I transformed my body and became educated in fitness and health, I still stayed away from long distance cardio. Over the years, I built an appreciation for runners and their mental and physical toughness. I’ve interviewed marathoners, studied the best way to build mileage, and even coached and trained people to run races (yes—they were successful).

But no matter how much I learned, I refused to shift my own long-held belief: I don’t run. That is, until I realized my own foolishness was blinding my ability to become better.

This past weekend, I returned to running and participated in a 5K for the LIVESTRONG Challenge in Austin. My efforts were in support of the Lance Armstrong Foundation’s fight against cancer. At LIVESTRONG.COM, we focus on helping you improve your life through fitness, nutrition, and motivation. We are a healthy living website designed to help you create your own success story. And through that focus, we hope to inspire you to live a healthier life, and by doing so try to prevent diseases like cancer. The race gave me the perfect “excuse” to question my long-held beliefs and end my running hiatus.

I won’t lie and say I prepared. While I consistently train 3 to 4 days per week (and teach fitness classes), I can’t remember the last time I ran longer than 40 yards. My preferred form of cardio is sprint intervals and weight training complexes.

But there I was in Texas, pounding the pavement and finishing the race among thousands of participants. It was a special feeling to be part of an incredible event and see so many supporters and survivors joining together to run. But just as important, I found that my mind—and not my body—was my biggest enemy.

My 5K exerpience was a great reminder about the importance of challenging your beliefs. Many times, we hold onto our thoughts either out of a desire to be correct or an irrational fear that cripples our ability to live strong. Stubbornness does not make you smart or mean that you're correct. And fear is only a problem if you refuse to challenge it. Life is about learning, trying new experiences, and applying the lessons you learn to create a better life. It’s why I recommend that you occasionally step outside of your comfort zone, whether it’s with your workouts, your diet, or your beliefs of what you can achieve.

As you move forward, I encourage you to rethink and question how you approach your health. It’s the reason why we’re creating content that touches on a wide variety of topics, like “The Most Shocking Diet Myths.” I’m not saying that your open-mindedness must always end in change. Sometimes your long-held practices really are the best way to go. But you’ll never know the far-reaching limits of your potential if don’t challenge what you believe is true. To do that, all you need to do is have the courage to take the first step. Only then you can discover just how far you can truly go.

Grocery Necessities

Posted by SusySedano| October 17, 2011 |  Comments

The Health Conundrum

Posted by abornstein| October 10, 2011 |  Comments

There’s a topic that seems to come up frequently at LIVESTRONG.COM: Controversy. It’s not that we purposely create content that stirs up emotion. Our articles, by the nature of the topics they discuss, are open to debate. Health, fitness, and nutrition are all sensitive issues, but we don’t position ourselves as representing only one viewpoint. Instead, we are a portal for high-quality information.

That’s part of what makes this site unique. We’re a health community that accepts multiple philosophies—provided that they are accurate and supported by good sources and references. My ultimate hope is that LIVESTRONG.COM is your resource for all your health needs, whether it's a tool to track your food, recipes to meet your needs, or articles that answer your questions. As for deciding what is best for your life? We leave that up to you.

And while it's never my goal to upset anyone, I think the health industry benefits from a little controversy.

Despite what some might think, I’m not here to irresponsibly share information. I take my social responsibility seriously, but my job is simple: To provoke thought and conversation on health topics by making sure I find accurate information to inform people about their health options. In no way am I trying to impose a particular way of life. It’s your choice if you want to avoid fat in your diet, eat Paleo, practice CrossFit, or follow a Vegan lifestyle. Healthy living takes many forms.  I just want to provide the best information and make sure you know why you choose certain lifestyle options, rather than feeling forced into following the latest trends.

By not taking a hard line approach and being controversial, we create controversy. But that’s not necessarily a bad thing. The best part of controversy is that it can motivate people to invest in an issue, do a little research, and improve their education and self-discovery. Look no further than our list of the most controversial health figures. Many of these people provoke thought and question certain practices. Some people love them, others hate them, but more than anything all of them create conversation that can lead to education.

As Bill Beattie once said:

“The aim of education should be to teach us rather how to think, than what to think - rather to improve our minds, so as to enable us to think for ourselves, than to load the memory with thoughts of other men.”

When I share information, it’s done to make sure that you are constantly considering all sides of a debate to do what’s best for you—and not just blindly accepting what’s in the mainstream or what you want to believe is true. After all, that's the problem with most health debates. People argue to prove their point and push their agenda, rather than consider that there isn’t one universal “best” health practice. I’ve said it many times:  several diet strategies work, fitness doesn’t come in one form, and that while research is extremely valuable, it doesn’t explain everything that occurs in human nature. It’s rare that you’ll EVER find a health stance that doesn’t have some opposition.  

At the same time, I understand that we’ve all been affected by health in different ways, whether it’s disease, malnutrition, or misinformation.  So at the end of the day, what I write is never designed to be controversial, make you upset, or strike a nerve.

I don’t write to be popular. And I don’t need to be right. But I do need to do my job to create action so that health becomes a primary focus in every person’s life. And that starts with sharing information that is accurate—but not necessarily accepted by all. We might not always see eye-to-eye on my methods, but there’s no debate that the intent is worthy of universal support.  

Join Team LIVESTRONG.COM

Posted by SusySedano| October 10, 2011 |  Comments