Leg Day with Fitness Model Ariadna González Fontelio! is a post from: The Final Frontier In Bodybuilding , Fat Loss, Health & Fitness

In order to answer this questions appropriately, it is necessary to look at both the quantitative and qualitative aspects of dieting, and the physiological and psychological responses they each elicit.

Dieting – what are we really talking about?

The dictionary definition of “diet” and “dieting” is “to eat and drink sparingly or according to prescribed rules” or “a controlled intake of foods, as for medical reasons or cosmetic weight loss”.

However, these definitions do not tell us anything about the two different aspects of dieting; the quantitative and qualitative parts, and their respective consequences.  In everyday parlance, dieting usually implies both eating less calories (quantitative aspect) than usual and eating “specific” foods (qualitative aspect).

Nevertheless, when considering the consequences of “cheating” (more formally known as dieting consistency / inconsistency) and trying to answer the question whether it is a good or bad practice, it is important to distinguish these aspects of dieting. Let’s take a quick look at each:

Calorie restriction

Calorie restriction (also known as dietary restriction). When reducing calories our bodies respond by lowering basal metabolic rate, and there also is reduction is spontaneous physical activity. If the calorie restriction is severe enough, our bodies go into starvation mode, which will counteract any fat loss efforts ^1,2.

Specific food restriction

A diet usually has an explicit (or implicit) list of foods that it recommends. Eating specific foods has a more psychological impact than calorie restriction per see, especially if you don’t like the foods that are part of your diet plan.

The different types of “cheating”

Now back to the issue of cheating. Looking at calorie restriction and specific food restriction separately, you see that that you can cheat in three different ways:

- eating more calories from the same “dieting foods” = quantitative cheating

- eating non-dieting “forbidden” foods, but still within your daily calorie allotment  = quantitative cheating

- eating non-dieting “forbidden” foods, and exceeding your daily calorie allotment  = double whammy cheating!!

Dieting consistency/inconsistency is not yo-yo dieting!

Before we continue I want to make clear that this discussion on diet cheating (dieting consistency) should not be confused with yo-yo dieting (also called weight cycling; when one is repeatedly losing and regaining weight). Yo-yo dieting definitely has detrimental effects, especially psychologically ^3,4.

Dieting consistency in this context is about maintaining the same diet regimen on weekends as on weekdays. For many people, diet and activity patterns differ substantially on weekends as compared to weekdays, with potential consequences on long term body fat weight that could promote the development or maintenance of excess fat storage and obesity if the pattern is repeated throughout the year.

Possible benefits and risk with cheating on a diet?

Allowing some diet flexibility on weekends, holidays, and vacations might reduce boredom, which is a known contributor to dieting lapses ⁵, and be more realistic from a long-term perspective. However, flexibility might also increase exposure to high-risk situations, a the chance for loss of control. This is especially true among people with addictive personalities ⁶.

What does the research say?

While it is well documented that holidays are associated with fat gain ^7-9 it wasn’t until recently that studies started to investigate the influence of weekend eating patterns on short- and long-term body fat weight. The first study on weekend eating patterns was done on National Weight Control Registry subjects, who had successfully maintained a weight loss of at least 13.6 kg for 8 years ¹⁰. The purpose of the study was to examine whether maintaining the same diet regimen across the week and year promotes weight control or if dieting more strictly on weekdays and/or non-holidays is more conducive to long-term maintenance. Participants who reported greater dieting consistency were more likely to maintain their weight within 2.3 kg during the subsequent year, whereas participants with lower dieting consistency scores were more likely to regain weight during the subsequent year ¹⁰. A more recent study, where subjects consumed on average 236 calories more on weekend days, confirmed that weekend dietary indulgences contribute to weight gain or cessation of weight loss ¹¹.

It has also been documented that as the duration of a diet increases, a shift in the balance between the effort and pleasure of weight maintenance may occur, which makes it easier to stick to the diet and thereby increases the likelihood of continued maintenance ¹². This is supported by findings showing that repeated exposure trains flavor preference ¹³. In other words, a strong correlation exists between a person’s customary intake of a flavor and his preference for that flavor.

Bottom Line

Whether cheating on a diet (that is, a low diet consistency) will cause you any harm or good depends on your personal inclinations, and the reasons for the cheating.

From a biological perspective, I believe quantitative cheating, when you eat more calories from the same “dieting foods”, can be a good thing, since it can prevent lowering your resting metabolic rate and drops in spontaneous physical activity.

When it comes to the other types of  cheating, the consequences are more of a psychological origin. If you have an addictive personality, do not even think about cheating. Remember, the best cure for any addiction is complete abstinence.

If you don’t have an addictive personality, but have a lot of fat to loose, it is ok for you to engage in quantitative or qualitative cheating on weekends, when you eat non-dieting “forbidden” foods, but still within your daily calorie allotment. But only do this if you feel that it helps you stay on track with your diet during the week days.

If you don’t have much fat to loose, and are just dieting to get in a little better shape, you can indulge  in double whammy cheating, when you eat non-dieting “forbidden” foods AND exceed your daily calorie allotment. Just don’t go too much overboard; your body and mind will still take note of what you’re doing.

In any case, the reason for you to cheat on a diet should be that it helps you to stick to in the long run. Not because other people coerce you into it or are trying to make you believe that you “have to” cheat on your diet to get results. That’s nonsense you often hear from folks who don’t have the willpower and discipline themselves. It has actually been shown that friends have an even larger impact on a person’s risk of obesity than genes do ¹⁴. So don’t fall for the peer-pressure and never engage in risky behaviors because your friends do!

My advice to you is to be your own scientist and lab rat; try and see how you feel. If you lose control you know cheating on a diet is not for you, and you better put your foot down and stick to your guns. However, a slip doesn’t have to mean failure; turn the experience you gain from it into good data to guide your for future dietary decisions and long-term success!

About Monica Mollica > www.trainergize.com

Monica Mollica has a Bachelor’s and Master’s degree in Nutrition from the University of Stockholm, Sweden, and is an ISSA Certified Personal Trainer. She works a dietary consultant, health journalist and writer for www.BrinkZone.com, and is also a web designer and videographer.

Monica has admired and been fascinated by muscular and sculptured strong athletic bodies since childhood, and discovered bodybuilding as an young teenager. Realizing the importance of nutrition for maximal results in the gym, she went for a BSc and MSc with a major in Nutrition at the University.

During her years at the University she was a regular contributor to the Swedish bodybuilding magazine BODY, and she has published the book (in Swedish) “Functional Foods for Health and Energy Balance”, and authored several book chapters in Swedish publications.

It was her insatiable thirst for knowledge and scientific research in the area of bodybuilding and health that brought her to the US. She has completed one semester at the PhD-program “Exercise, Nutrition and Preventive Health” at Baylor University Texas, at the department of Health Human Performance and Recreation, and worked as an ISSA certified personal trainer. Today, Monica is sharing her solid experience by doing dietary consultations and writing about topics related to health, fitness, bodybuilding, anti-aging and longevity.

References:

1. Maclean PS, Bergouignan A, Cornier MA, Jackman MR. Biology’s response to dieting: the impetus for weight regain. American journal of physiology. Regulatory, integrative and comparative physiology. Sep 2011;301(3):R581-600.

2. Goran MI, Calles-Escandon J, Poehlman ET, O’Connell M, Danforth E, Jr. Effects of increased energy intake and/or physical activity on energy expenditure in young healthy men. J Appl Physiol. Jul 1994;77(1):366-372.

3. Osborn RL, Forys KL, Psota TL, Sbrocco T. Yo-yo dieting in African American women: weight cycling and health. Ethnicity & disease. Summer 2011;21(3):274-280.

4. Amigo I, Fernandez C. Effects of diets and their role in weight control. Psychology, health & medicine. May 2007;12(3):321-327.

5. Smith CF, Burke LE, Wing RR. Vegetarian and weight-loss diets among young adults. Obesity research. Mar 2000;8(2):123-129.

6. Avena NM, Rada P, Hoebel BG. Sugar and fat bingeing have notable differences in addictive-like behavior. The Journal of nutrition. Mar 2009;139(3):623-628.

7. Hull HR, Radley D, Dinger MK, Fields DA. The effect of the Thanksgiving holiday on weight gain. Nutrition journal. 2006;5:29.

8. Klesges RC, Klem ML, Bene CR. Effects of dietary restraint, obesity, and gender on holiday eating behavior and weight gain. Journal of abnormal psychology. Nov 1989;98(4):499-503.

9. Yanovski JA, Yanovski SZ, Sovik KN, Nguyen TT, O’Neil PM, Sebring NG. A prospective study of holiday weight gain. The New England journal of medicine. Mar 23 2000;342(12):861-867.

10. Gorin AA, Phelan S, Wing RR, Hill JO. Promoting long-term weight control: does dieting consistency matter? International journal of obesity and related metabolic disorders : journal of the International Association for the Study of Obesity. Feb 2004;28(2):278-281.

11. Racette SB, Weiss EP, Schechtman KB, et al. Influence of weekend lifestyle patterns on body weight. Obesity (Silver Spring). Aug 2008;16(8):1826-1830.

12. Klem ML, Wing RR, Lang W, McGuire MT, Hill JO. Does weight loss maintenance become easier over time? Obesity research. Sep 2000;8(6):438-444.

13. Liem DG, de Graaf C. Sweet and sour preferences in young children and adults: role of repeated exposure. Physiology & behavior. Dec 15 2004;83(3):421-429.

14. Christakis NA & Fowler JH (2007). The spread of obesity in a large social network over 32 years. N Engl J Med 357, 370–379.

Cheating on a diet – good or bad? is a post from: The Final Frontier In Bodybuilding , Fat Loss, Health & Fitness

Saying “NO” to Bro-Science saves you money and wasted time in the long run, and forces supplement companies (as well as companies making other scam BS junk connected to the fitness/health/BBing industry) to stop with the hype marketing based on Bro-Science and forces them to actually spend money on research.

The Bro-Science stops with YOU!

Just Say No To Bro-Science! is a post from: The Final Frontier In Bodybuilding , Fat Loss, Health & Fitness

I’ll pick a winner each month. Winner gets a whole mess of goodness:

• An interview post dedicated to you on the BrinkZone, with link back to your web page/URL of your choosing. I’ll send you the questions. The BrinkZone gets 50,000+ unique visitors per month and over 330.000+ page views, and growing, so that’s not small traffic potentially for someone looking to get “noticed” and drive some traffic to their site. In addition to your winning picture, you can add two additional pictures of your choice.*

• A mail out to my extensive (read large…) mailing lists announcing you as the winner, and directing them to see your pic, read your interview, and see your site

• Free access to either my Body Building Revealed Program or Fat Loss Revealed Program (your choice!) . Go check out the costs of those programs to see what you’re getting for the simple cost of a T shirt. Anyone with either program will tell you it’s money well spent and probably saves on the costs of the program 10X per year due to what you learn about supplements alone!

• Regardless of winning or not, your pic will be added to the members T shirt picture gallery, which still gets some respectable traffic. See the most recent members pictures HERE

And of course, you can always submit another picture for the next month’s win!

What you have to do to win:

Get a T shirt (or other garment you like) of any style, etc, and send me a picture. See the many styles, cuts, logos, etc HERE with examples of members wearing a small sample of what’s available HERE

The picture you submit picture can be what ever you want: funny, cool, sexy, what ever. Just make it compelling and BrinkZone winner worthy! That’s all you have to do!

I’d say this contest is about as good an ‘investment’ as it gets, and at worst, you end up with a really cool T shirt! Contest starts officially Feb First and winner picked at the end of each month.

Note: First contest was to help me with a slogan for the BrinkZone apparel. However, this will be an ongoing contest and the winner, for their minimal investment, wins big!

* = at my discretion of course and can’t be commercial in nature.

The BrinkZone T-Shirt Contest II! is a post from: The Final Frontier In Bodybuilding , Fat Loss, Health & Fitness

Before we dive in, though, a few terms….

Neurotransmitter: a chemical messenger facilitates communication between the brain and the rest of your body

Neuropeptides: small protein-esque molecules that communicate with one another via neurons

ANOREXIA NERVOSA is a mental illness characterized by distorted body image, significant reduction in food consumption, over-obsession with food and body weight, and extreme weight loss. Over 90 percent of victims are young adult females. It is believed that an individual’s social environment contributes significantly to the development of eating disorders, particularly the idea that being thin equates with beauty. An individual must be at the 85^th percentile or below the normal weight for his/her age and height, be deathly afraid of gaining weight, have distorted body image and be in denial about his/her condition, and have not have menstruated for at least three cycles to be diagnosed with this disorder.[1]

BULIMIA NERVOSA involves consuming copious amounts of food in a short period of time (binging) followed by attempts to get rid of the food somehow (purging), usually by self-induced vomiting or taking laxatives. While binging, person often feels a loss of control over the food. It is not uncommon for patients to fall within the normal weight range or even be slightly overweight. In order to be diagnosed, an individual must also been binging and purging at least twice a week for a minimum of three months.

Evidence suggests that increased serotonin activity in the brain is responsible for anorexic tendencies (ie. appetite suppression)[2]. Those with anorexia nervosa frequently exhibit certain personality traits, including perfectionism, anxiety, low self-esteem, and social isolation. It is not uncommon for those individuals to be top-level students and athletes[3].

Serotonin

Serotonin is a neurotransmitter that plays a role in a multitude of behaviors, including hunger, impulse control, aggressive behavior, depression, perception, and anxiety. High levels can contribute to a sense of constant anxiety, and severely restricting calories to the point of starvation can engender a calming response. On the other hand, low levels lends to a sense of depression, and binging can temporarily alleviate the sensation. Erratic eating behaviors (both under-eating and overeating) can lead to a disruption in serotonin levels.

A 2005 study found that altered serotonin levels continue to persist over a year after patients have recovered from anorexia nervosa[4]. For those who participated in bulimia-type anorexia, there was increased activity in a specific serotonin receptor; for those recovering from restrictive-type anorexia, receptor hyperactivity was linked to anxiety.

Why does this matter? While serotonin disruptions do have a genetic component, our behaviors can bring about this abnormality as well. Irregular levels can also be found in those with other mental disorders such as obsessive compulsive disorder (OCD), attention deficit hyperactivity disorder (ADHD), bipolar disorder, and borderline personality disorder. This may explain why we tend to find individuals with eating disorders to possess obsessive, perfectionistic personality traits.

This describes how I was to a T. In the thick of my eating disorder, I would start school papers weeks before they were due, comb through every textbook multiple times to stay ahead of the readings, and snap if my day didn’t unfold exactly as planned.

Dopamine

Dopamine is another well-known neurotransmitter that I’m sure you’ve all heard of. It’s associated with novelty-seeking, motor activity, and rewards. Dopamine is released when an individual experiences something rewarding or pleasurable, such as food, sex, or drugs.

This is interesting. A brain imaging study published in 2011 in Obesity looked at the difference between obese subjects and binge eaters[5]. Binge eaters were found to have significantly increased dopamine levels in the presence of their favorite foods and a drug called methylphenidate, which blocks the reuptake of dopamine, as compared to the control group, but the same increase was not observed in other conditions (neutral stimulation with and without methylphenidate, and food stimulation without methylphenidate). This dopamine response occurred in the region of the brain called the caudate, which is associated with preparing the brain to seek the reward (in this case, food), but not necessarily process it. This might explain why binge eaters get so excited at the sight of pasta, cereal, and donuts, yet the actual experience of inhaling the food in a panicked frenzy is a blur.

Dopamine receptors, best known for their association with reinforcement and reward, are also linked to eating disorders: increased receptor binding was found in those with a history of anorexia nervosa as compared to healthy women[6]. These changes in the dopamine system may alter the perceived value of rewards, such as individuals with anorexia nervosa who are obsessed with abstaining from food.

For most people, eating is supposed to be a pleasurable experience. For those with anorexia nervosa or bulimia nervosa, however, the opposite is true: eating becomes an anxiety-filled affair, wrought with negative thoughts. A UCSD study used amphetamine, a drug that release dopamine in the brain, to investigate this phenomenon. In healthy women, amphetamine-induced dopamine release was associated with pleasure. But as predicted, amphetamine in those suffering from anorexia nervosa resulted in activation of the part of the brain that harbors worries[7]. This biological reason explains why it is so difficult for anorexic patients to consume food; they simply experience the opposite reactions to food from the rest of the population.

I know this sensation. In my dark days, whenever my stomach growled and begged for sustenance, I felt happy. There was this odd sense of empowerment that overcame me and only made me want to continue depriving myself of food. Remember that part when I talked about how I was forced to eat out with my family and how anxious that made me? Yep, dopamine played a key role right there. Once my bulimia came in full-force, the only thing that would stop me from consuming every sugary carb in sight was having other people around me. My hypersensitivity to the way others’ views me was enough to deter, or at least temporarily stall, my binge eating tendencies.

Neuropeptide Y (NPY)

Neuropeptide Y is a pancreatic peptide that increases food intake. NPY injected into the hypothalamus of rodents has led to increased appetite, and animal models of obesity have been found to have higher-than-normal levels of NPY[8]. Stressful circumstances can also elevate circulating levels, as can food deprivation[9].

Patients with anorexia nervosa have higher CSF concentrations of NPY, which may indicate a response to the chronic lack of food. Long-term recovered patients, however – such as myself – did not have NPY levels that differed from the control values[10].  This could be a reflection of at least some of the body’s signals reverting back to their normal functioning.  The same phenomenon was not observed in patients with bulimia nervosa – in fact, studies reported different results here.

SUMMING IT UP

This article is by no means a comprehensive review of the science behind eating disorders – but it’s a start. There are many, many hormones and neuropeptides that I’ve left out here for the sake of keeping things as simple as possible.

I will say one more thing, though. Never underestimate the influence of the surrounding environment. The culture in which you are raised, the expectations to which you are held, the images you are bombarded with on a daily basis… they have a way of working into your subconscious and affecting just about every decision you make. I know this. In fact, I’d venture to say that environmental factors play an even greater role in your risk of developing an eating disorder than anything else.

Unfortunately, we still don’t fully understand what exactly causes eating disorders. We know some, not all, of what goes on in our bodies – and even then, we’re not entirely sure. I’d like to better understand this issue myself. But until then, I can find comfort in the fact that I know there are scientists out there continually seeking to dig deeper and find answers. Eating disorders will likely never completely cease to exist, but as long as we keep striving to take steps forward and continue to increase awareness, I think we’ll manage alright.

[1] “Anorexia Nervosa.” U.S. National Library of Medicine. April 11 2011. http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001401/

[2] Hellew, Lauren. “Biochemical Correlates of Anorexia and Bulimia.” Serendip. January 4 2008. http://serendip.brynmawr.edu/exchange/node/1727

[3] “Mental Illness: Anorexia Nervosa.” National Alliance on Mental Illness. http://www.nami.org/Template.cfm?Section=By_Illness&template=/ContentManagement/ContentDisplay.cfm&ContentID=102975

[4] Kaye WH, Bailer UF, Frank GK et al. “Brain imaging of serotonin after recovery from anorexia and bulimia nervosa.” Physiology & Behavior. September 15 2005. Volume 86, pp. 15-17.

[5] Gene-Jack Wang, Allan Geliebter, Nora D. Volkow, Frank W. Telang, Jean Logan, Millard C. Jayne, Kochavi Galanti, Peter A. Selig, Hao Han, Wei Zhu, Christopher T. Wong, Joanna S. Fowler. Enhanced Striatal Dopamine Release During Food Stimulation in Binge Eating Disorder. Obesity, 2011; DOI: 10.1038/oby.2011.27

[6] University of Pittsburgh Medical Center. “Specific Regions Of Brain Implicated In Anorexia Nervosa, Finds Univ. Of Pittsburgh Study.” ScienceDaily, 8 Jul. 2005. Web. 22 Nov. 2011.

[7] Bailer, U. F., Narendran, R., Frankle, W. G., Himes, M. L., Duvvuri, V., Mathis, C. A. and Kaye, W. H. (2011), Amphetamine induced dopamine release increases anxiety in individuals recovered from anorexia nervosa. International Journal of Eating Disorders. doi: 10.1002/eat.20937

[8] Erickson JC, Hollopeter G, Palmiter RD. Attenuation of the obesity syndrome of ob/ob mice by the loss of neuropeptide Y. Science. 1996;273:1704-1707.

[9] Kalra SP, Dube MG, Sahu A, Phelps CP, Kalra PS. Neuropeptide Y secretion increases in the paraventricular nucleus in association with increased appetite for food. Proc Natl Acad Sci USA. 1991;88:10931-10935.

[10] Baranowska B, Wolinska-Witort E, Wasilewska-Dziubinska E, Roguski K, Chmielowska M. Plama leptin, neuropeptide Y (NPY) and galanin concentrations in bulimia nervosa and in anorexia nervosa. Neuroendocrinol Lett. 2001;22:356-358.

[11] Otto B, Cuntz U, Fruehauf E, et al. Weight gain decreases elevated plasma ghrelin concentrations of patietns with anorexia nervosa. Eur J Endocrinol. 2001;145:669-673.

[12] Tollie V, Kadem M, Bluet-Pajot MT, et al. Balance in ghrelin and leptin plasma levels in anorexia nervosa patients and constitutionally thin women. J Clin Endocrinol Metab. 2003;88:109-116.

[13] Jimerson DC, Wolfe BE. Eating disorders: neurobiology and symptomatology. In: Asbury AK, McKhann GM, McDonald WI, Goadsby PJ, McArthur JC, eds. Diseases of the Nervous System: Clinical Neursocience and Therapeutic Principles. 3^rd ed. Cambridge, UK: Cambridge University Press; 2002:808-815.

The Science Behind Eating Disorders is a post from: The Final Frontier In Bodybuilding , Fat Loss, Health & Fitness

Here’s a little phrase I came across, taken from The One Minute Manager
Look at your goals.
Look at your behavior.

Does your behavior match your goals?

As a trainer at a gym and a diet coach, I get to conduct many fitness consultations.  There are many instances where I meet with a client, and I know it’s a home run.  There are some that I know will take more education, rewarding, coaching, hand-holding, etc., and then there are some that I know will struggle (and maybe fail) to reach their goal.

What sets apart the guys and gals who reach their goals from the ones who just wish about it?  I mean, ANYONE can write a goal on a piece of paper or post a picture on the fridge of their favorite fitness model.  Writing, posting, and dreaming are easy. Changing behavior is not.

Here’s something I’ve learned from coaching the best of the best.  The client that has to fit into that wedding dress by May 28 because she’s going to be the center of attention, in front of all her family, high school, and college friends? SHE’S getting to that goal.

The guy who wants to make a position on his team that requires him to be a certain weight at the start of the season? HE’S getting to that goal. The girl who’s going on a summer vacation with her know-it-all sister in law that she wants to show up in a bikini? SHE’S getting to that goal. The company wellness program team with a big financial reward for the most weight loss achieved? THEY’RE going to get that goal.

WHY?
One word: MOTIVATION.

The bride, athlete, summer vacationer, and “biggest loser” type of team members know that the consequences of NOT reaching the goal is motivation enough.  NOT fitting in the dress and NOT looking the way she always dreamed of is not acceptable; not making position in the team and possibly losing an athletic scholarship? Unacceptable.  Having to hear another condescending word from the mouthy sister-in-law? She’s not going to put up with it. And a financial reward? Money talks

Whether it’s the carrot or the stick approach these people are using to reach their goal, both are powerful motivators. Yes, deadlines are important. They create an instant time frame within which you MUST reach that goal.  But you can have a deadline, and no DRIVE.

Sumi's Abs, Day before a photoshoot

See the abs on me in the pic to the left? I wanted to see  abs, and wanted it BAD. I did whatever it took; and if that meant temporarily giving up a daily glass of wine to “unwind,” or resisting the call of the double chocolate brownie on the regular, so be it.  Reaching your own goals may take a TEMPORARY tradeoff, a sacrifice, a moment of mental firmness where you say in your head: “I’m going to change my behavior to get to my goal.”  If that means for a few weeks you’re giving up your daily caramel machiatto to get there, then that might be what YOU have to do.

Look at your own behavior. Are you doing the things you need to do to reach your goal? What can you do to achieve your goals?  I’ve written here and here about keeping your momentum going while reach your goals.  Any good coach loves motivating, and I’m no different. But sometimes you need more than motivation and more of a PUSH (or a kick in the butt).  Tips like the ones I offer in the articles, like: keep it realistic, set mini and long-term goals, treat yourself, take breaks, find a partner, etc., are fine when you ALREADY have the motivation to see your goals through.

But for those of you who are still sitting on the fence with your New Year’s resolutions, contemplating if you SHOULD or COULD achieve those goals, ask yourself how you can move away from I SHOULD lose 25 lbs to I COULD lose 25 lbs.

COULD you track your diet for a few days and see exactly how much you’re eating? COULD you go to the gym, sign up for a race, or hire a personal trainer to get in more activity?  COULD you change your behavior in the big ways or the little ways even, to work towards what you really want? COULD you work with a diet coach to stay on track and accountable? COULD you announce on Facebook or make it public within your close circle of friends or family that you’re going to fit into a size 34 pair of pants, or a size 4 in 3 months?

Of course you can.

And you WILL, if you want it bad enough.

Achieving your goals: How BAD do you want it? is a post from: The Final Frontier In Bodybuilding , Fat Loss, Health & Fitness

This version of the Goblet Squat adds a small twist to the exercise…literally.

At the bottom of each rep, you’re going to rest the dumbell on end on first your right thigh, then stand up, then down then rest it on your left thigh.

This is is going to hit the obliques and transverse abdominus to a greater degree than with the straight up and down version. The twist is very small…but because the tension is shifted over as you start out of the bottom, you’ll get some excellent core work, especially when you start using heavier dumbells.

So first, get a moderate weight dumbell…I’m using a 105 lb dumbell because I’ve done this exercise before. Grab it with boths hands.

Squat down then rest it on your thigh then get your palms under the top set of plates. This is the easiest way to get a heavier dumbell into position for the exercise.

Now stand up.

Now squat down, resting part of the dumbell on your left thigh. Take tension completely off the hips and core at the bottom…we actually WANT to start from a dead stop here to develop power from a dead stop.

The other benefit here is that you can reset your lower back arch and hips on every rep to make sure you’re in the best squatting position. Hold your breath when you being the push back up to stabilize the torso.

Stand up.

Now come down and rest it on the right thigh. As you can see, it’s not completely on the thigh…just really the outer half of the dumbell. We don’t want to twist much at all – it’s a very subtle movement, basically shifting the weight to one side rather than fully twisting. This weight shift is what activates the obliques.

Here’s a side view of the goblet squat position.

This Goblet Squat has a lot of benefits and adjusting it in this fashion can increase the core workload very effectively without excessive twisting because, as I mentioned above, it’s really about shifting the weight a bit rather than really twisting very much.

The Goblet Squat in general is a great way to learn proper squat form…having the weight in front of your body forces you to sit back to compensate and counterbalance for it, which is what you should do with a squat anyway.

Resting Goblet Squats for Targeted Oblique and Leg Work is a post from: The Final Frontier In Bodybuilding , Fat Loss, Health & Fitness

New pics added regularly!

Annette M  Rockin’ her “No Bro-Science” shirt,

And Small front chest “Will Pill” and Large center version:

Kelly D makes this “No Pink Dumbell Zone” shirt look good:

Eli D in a “No Bro-Science” shirt in classic BrinkZone Orange:

Yours Truly in a Gray “No Bro-Science” V-neck T:

Deb showing off her “No Pink Dumbell Zone” shirt and buff arms

Jennifer P and her black “No Bro-Science” shirt:

Leah G with her “No Pink Dumbell Zone” shirt:

Pam M in “No Pink Dumbell Zone” shirt:

Sterling sportin’ his BZ shirt:

The Optimal SWAT logo in black:

And military green:

See more colors, styles, and designs, hit the large “BrinkZone Apparel” button on the right side of the page or go HERE

Fun BrinkZone Apparel Pics! is a post from: The Final Frontier In Bodybuilding , Fat Loss, Health & Fitness

Strengthening the Rotator Cuff

First and foremost, proper technique is more important than weight. Starting out, use very little to no weight. I find that 3-5 lb wrist weights or dumbbells are enough.   These muscles are small; therefore, the goal is not to make them bulky by lifting heavy weight, but instead to concentrate on proper form to strengthen them.  Use your best judgment when choosing how much weight to utilize.

Depending on the condition of the patient, it is recommended that they perform these for 3 sets of 10, and build up to 3 sets of 25, then add resistance.  Results will vary depending on the severity of the condition and daily physical activity.

External Rotation:

This can be performed standing using thera-band or side lying with dumbbells.  Start by flexing the forearm to 90° with the elbow firmly on your side, then rotate your hand away from your body.

Start                                Finish

Internal Rotation:

Can be performed standing using thera-band, or side lying with dumbbells.  Same starting position as the external rotation, but rotate your hand towards your body.

Start                               Finish

Scapular Raise (Ceiling Punch):

Start by lying on your back, making sure that the scapula is flat. Raise your hand toward the ceiling while keeping your back, especially your thoracic spine, flat.  This movement can be performed bilaterally at the same time.

Start                                            Finish

Side Lying Lateral Raise (Abduction):  for the purpose of strengthening the supraspinatus, only raise the arm to be parallel to the ground.

Start                                                                      Finish

Field Goal or The “Y”:

Start by lying face down, making sure that your arms are straight and resting comfortably on a perpendicular position to the ground.

Raise your arms to look like a “Y”, while trying to squeeze the scapula together. Hold for 3-5 seconds. Do not reach over the level of your head.  Relax your neck and avoid shrugging your shoulders or arching your spine.

This movement can also be performed on an inclined bench or a swiss ball.

Start                                                          Finish

The “T”:

Same starting position as the “Y”, lift your arms to the sides to your body, squeezing the scapula together.  This can also be performed on an inclined bench or a swiss ball.

Start                                                     Finish

The “W”:

Starting position looks exactly like the Field Goal / “Y” finish position. Bring the elbows to your sides. You should feel an increase in posterior muscle contractions with this movement.  Because of the similarities in the positions, I’ll have patients transition from end position of “Y” straight into “W”.

Start                                               Finish

Results may be different for each individual.  Various factors can contribute to the shoulder pain, so make sure to see your health care specialist to get a proper assessment if your condition is not progressing.

Bio:

Dr. Chiang, DC, CCSP received his Doctorate of Chiropractic degree from Palmer College of Chiropractic Florida.  While at school, he was an active member of the Sports Chiropractic Council.  He also participated in Clinic Aboard where he and a group of future chiropractors went to Morocco and provided chiropractic care to the underprivileged and the underserved.

Dr. Chiang has a strong interest and knowledge base in athletic and overuse injuries, and enjoys taking on challenging cases. He believes in a well-rounded, evidence-base, patient-centered approach to care and utilizes an array of techniques, including: chiropractic adjustments, soft-tissue/myofascial mobilization, exercise, education, nutritional, and lifestyle modifications. Some of the soft tissue therapies include Active Release Techniques, Gua Sha, Kinesio-Tape, and Graston Technique. Furthermore, he constantly strives to better serve his patients by increasing his knowledge base through continuing education courses, workshops and conferences.  Dr. Peter is a Certified Chiropractic Sports Physician (CCSP), which focuses on working with athletes and sports rehabilitation.

Dr. Chiang enjoys treating patients of all ages for various neuro-musculoskeletal conditions ranging from acute injuries, to repetitive strain injuries, to supportive and wellness care. He owns and runs North Eastern Chiropractic in Framingham MA with his wife. He can be contact via his web site: North Eastern Chiropractic

Shoulder Impingement Part II: Strengthening is a post from: The Final Frontier In Bodybuilding , Fat Loss, Health & Fitness

It is without equal as a single piece of equipment one can own that covers the full spectrum of fitness. Vast majority use it as a GPP/conditioning tool, and it’s great for that. Very few use it as a true strength/power builder, and that’s a mistake. Pile some serious weight on it, and it’s killer for strength/power developer. I have posted many Prowler related vids here in the past. Just came back from the gym where I did an all Prowler leg workout with my buddy Big Lee Rosenberg. Death by Prowler!

Basic drag sleds are great, but the Prowler sled is a drag sled on steroids! Some of the uses/benefits are:

• GPP Work
• Injury Rehabilitation
• Strength Training
• Prehabilitation
• Increased Work Capacity
• Hypertrophy
• Starting Strength
• Acceleration Strength
• Strength Endurance

Personally, I tend to rotate it in my own program depending on the goal of the day. It also allows for a lot of variety. It’s tough to say with the Prowler do X weight for X distance types recs as people (obviously) have different strength and or conditioning levels, but also, depends on the surface the prowler is being used on. Makes a huge difference to the level of resistance if its turf, black top, rubber gym flooring, etc.

On a conditioning/GPP focused day, I may push for speed using lighter weight down using the high handles, and back using the low handles X 3 cycles. That’s a simple and tough workout, at least for me.

Or, same as above vid, just lighter weight (3 forward, 3 reverse).

Or, mix it in with a total body type GPP/conditioning day such as:

Never fails to kick my ass. Did the above workout the other day with a buddy who is quite the conditioned stud and decade+ younger than I and we were smoked. Sadly, we don’t look nearly as good as Kelly does doing that workout

Death By Prowler! is a post from: The Final Frontier In Bodybuilding , Fat Loss, Health & Fitness