A whole foods vegan diet may be a healthy diet for some people. The diet may be healthy for people who eat the standard American diet which is full of processed foods and junk foods. If you decide not to go whole foods and just eat “vegan”, including your favorite processed vegan “meats” made to look like real meat and other varieties of processed vegan treats you find in the popular grocery stores, I would say this is never a good option if you are seeking long term health.
On average, when you reach the age of 30, you start to lose muscle mass. This is known as sarcopenia. This happens to those who have a sedentary lifestyle as well as those who are inactive. There are multiple causes for sarcopenia to occur. This includes changes in levels of growth hormones and testosterone and … Read more
Caffeine Addiction I’ve been addicted to coffee for years. I probably haven’t had a break from coffee for over 5 years. Even when I travel, I’m sick or when coffee is inconvenient, I find a way to get caffeine in my system before starting my day. It’s the first thing I do when I wake … Read more
Ever since I was introduced to CrossFit, I would go to class and see people using the foam roller before and after class. This is also known as self-myofascial release. The coaches would tell us specifically how to use it in preparation for the WOD (workout of the day). Most coaches would have their own … Read more
I’ve tried many jump ropes from the Rogue fitness jump ropes to cheaper versions of the same jump ropes that I found on Amazon in hopes of improving my double unders for CrossFit workouts. The Bear Komplex Hummer Speed Jump Rope has been my favorite one so far. The weight of the handles is perfect … Read more
I wrote about my Dexa scan results for 2017 and 2018 which showed that I had a body fat percentage of 9.6%, 9.5% respectively. At the time I was consistently doing CrossFit classes around 4-5 times a week and other accessory exercises or steady-state cardio the other days.
This year I leaned out a bit as well as feel and look stronger overall.
My routine has remained relatively the same with a few notable differences. I still do CrossFit workouts around 4-5 times a week, but will dedicate an extra 30-45 minutes to strength or skill-based exercises either before or after class. This could be anything from working on handstand walks or 5×5 squat, weighted pull-ups or another 10-15 minutes CrossFit WOD (workout of the day).
I leaned out mainly because I consume slightly fewer calories than I burn and I’ve built more muscle up within the last year by focusing more on using heavier weights and compound movements as opposed to small muscle group workouts like bicep curls or using isolated exercise machines.
I rarely train specifically for aesthetic reasons. Every exercise I do is focused on a goal. For example, I will train my shoulders by doing shoulder presses so I can have a more stable lockout position for my overheat squats and be able to do more strict handstand pushups.
I will practice handstand walking for 10-15 minutes a few times a week or Turkish getups. By doing this you are getting better at the skill while training multiple muscle groups in your body.
Since Olympic weightlifting (clean, jerk and snatch) works out multiple muscle groups at the same time, practicing those movements will help you get physically stronger in your arms, legs, and core. A great bang for your buck!
Below is Shawn Baker’s Game Changers review of the plant-based and vegan promoting documentary that is popular on Netflix. Notes below with more information on the references he makes.
Points that Shawn Baker makes in the game changers review interpreted by myself:
Diabetes, Alzheimers, obesity, heart disease, dementia, accidental death, depression, colds, flu’s and a multitude of other ailments can be healed or prevented by good sleep. You get better work done with more sleep. You are more creative. Yes, it takes time to sleep but the time you are awake is more efficient. Your workouts will be more effective. Your recovery from workouts will be more effective as well. People search for ways to improve their work using drugs like Adderall or caffeine mixed with MCT oil and butter. They take pre-workouts, salts, creatine, beta-alanine, and other random shit they don’t really know about to improve their workouts. They research and read about the latest and most effective “hack” when all you need is good restorative sleep.
Despite headlines, there’s not much data that shows red meat is bad for you. Many people will point to observational studies that show a correlation between red meat and death. These studies group a large set of data and correlate those who report that they eat more red meat than usual tend to die at a faster rate than those who eat less meat. Even though correlation does NOT equal causation, It’s a pretty weak correlation. Here’s why:
What is Your VO2 Max? VO2 max is the maximum oxygen your muscles consume during peak activity. V for volume and O2 for oxygen. What is the average VO2 Max? This depends primarily on the age and gender of the person. Some averages: Average sedentary male – 35 to 40 mL/kg/min Average sedentary female – … Read more