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Pain and Exercise: Take Time to Rest and Recover

Published on May 16, 2013 by in Fitness

One thing I am (almost) learning as I get older is to STOP working out every now and then. Chronic pain can happen with exercise the same (well, maybe not exactly the same) as it can with inactivity and sedentary living. I was once sidelined from working out for almost a year when I strained my body so hard from lifting weights. I’ve thrown my back out from doing repeated high-impact plyometric training which led to being sidelined for a month. If you do enough of something over and over and over again (chronically), your body tends to wear – whether it’s sitting (low-back pain), typing (carpal tunnel), or doing squats (knee inflammation).

I often get asked Read more…

 
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5 Quotes to Get You Going

Published on May 8, 2013 by in Motivation

Here are 5 quotes that help motivate me for fitness, health – well – all areas of life really. Reading is great, and sometimes the littlest passage can have a huge impact.

“You don’t pay the price of good health; you enjoy the price of good health. You pay the price of poor health” – Zig Zigar

 

“I can accept failure, everyone fails at something. But I can’t accept not trying.” – Michael Jordan

 

“The only way you can hurt your body is if you don’t use it” – Jack LaLanne

 

“If the bottom is broken, work the top. If the top is broken, work the bottom. If the top and bottom are broken, work the middle!” – Tony Horton

 

“You must take personal responsibility. You cannot change the circumstances, the seasons, or the wind, but you can change yourself.” – Jim Rohn

What is your favorite quote? Share it below, or better yet, share it with your friends!

 
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Have You Been Lifting Weights? Should You?

Published on April 30, 2013 by in Fitness

What comes to mind when you think of strength workouts? Dudes clanging around weights in the Hulk section of the gym? Well, it certainly could be that type of workout, but it doesn’t have to be. There are several ways we can work on strengthening our bodies.  The Center for Disease Control and Prevention recommends working on strength at least twice a week – I agree. Strength exercises are beneficial for the obvious reason of building muscle (lean or bulk), but working on strength may also improve joint health, bone health, and overall body stabilization which can improve function and health in many areas of life (work, walking, and performing other sport or fitness activities).

 

Even with the known benefits of strength training that is taught to us and promoted by government agencies, health teachers in school, fitness magazines, and Internet sites, still many fear strength routines due to misconceptions. “Lifting weights will make me bulky,” or “I want to lose weight, not gain weight,” are a couple of misguided statements that reflect the way some view strength training. Training to improve muscle strength is not just for bodybuilders looking to build biceps as big as bowling balls and legs the size of small children. Strength training, which is in no way limited to weightlifting (i.e. push ups, pull ups, resistance bands, resistance machines, etc.), is an important part of fitness for men and women of all ages that can fulfill a wide range of goals relating to health and body composition.

 

To put myths to rest, strength training will not make you bulky – unless you want it to. Someone following a bodybuilding workout plan and eating a very large amount of calories can and will add bulk. On the other hand, someone that uses a combination of strength training exercises 2 or 3 times per week using relatively low-load weights, resistance tools, and bodyweight exercises with high repetitions will build strength and muscle tone without massive muscle gains. There are several other ways to go about strength training as well. Different styles of different resistance exercises produce different results. If you are someone that is missing strength training from your routine, try starting with a 20 or 30 minute circuit training session next time you go to the gym.

There are several ways that circuit training can be applied, but a general rule is to switch between muscle groups with each successive exercise in the circuit. Beyond that a circuit can involve a total body routine or focus on one area of the body. You might do an upper body circuit one day and a lower body circuit another day, for example. Another way to do it would be to focus on chest, shoulders, and triceps one day; on another workout day focus on back and biceps; for another workout day focus on legs and abs.

 

A way to do a total body circuit might look like this:

Push-ups (upper body)

Squats (lower body)

Crunches (abs)

Military Shoulder Press (upper body)

Leg Extensions (lower body)

Continue a sequence of working different muscles with different exercises

 

An upper body routine might look like this:

Push-ups (chest)

Pull-ups (back)

Dips (chest and triceps)

Rows (back)

Continue a sequence of working different muscles with different exercises

 

A way to not do a circuit might look like this:

Push-ups (chest)

Bench Press (chest)

Incline Press (chest)

Chest Fly (chest)

(Working the same muscle repeatedly without rest may be counterproductive)

 

Remember, this model applies to circuit training methods. Other weightlifting routines might involve working the same muscle groups with periods of rest in between. A bonus of the circuit training element is that it brings an elevated heart rate from the little or no rest between exercises. In this case we should switch between muscle groups or specific muscles to allow specific muscles to rest. So you are giving your chest a break while working your back, for example, but the body is continually moving allowing for heart to pump, muscles to work, sweat to break, and calories to burn.

 
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A New Direction for Glen Gosch Fitness

Published on April 22, 2013 by in Uncategorized

A New Direction for Glen Gosch Fitness


I started this blog about a year ago because, well, I like blogging. I also like fitness, sports, eating healthy, and all things related – so became the birth of this site. It just so happened Read more…

 
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3 Ways to Overcome Being Overweight

There are several factors involved that leads to a person gaining weight. I outlined 3 possible reasons in my last post here. In this article we will touch a little on how to overcome struggles with being overweight.


1. Controlling YOUR supply of food. In the previous post I wrote about the food supply in America contributing to our epidemic of being overweight. We have more Read more…

 
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Is it Your Fault? 3 Reasons Why You Might be Overweight

I met this young woman the other day and she told me about how her plan to gain 50 pounds after high school had finally paid its dividends. She was actually surprised at the little amount of effort that it took to reach her dream. YEAH, RIGHT! I have yet to meet anyone – male, female, young, old, black, white, or from any walk of life – that has said, “I had this plan to gain weight. I had to learn how to do it, and once I did, it worked!” Nobody says that, it’s not what people set out to do, and yet it happens. Why? Is it your fault? Here are 3 reasons why you (or someone you know) might be overweight.

1. The food supply. The truth is Read more…

 
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Book Review: The Primal Blueprint

Published on April 10, 2013 by in Book Reviews

I am always looking to learn new things about nutrition, food, and lifestyles related to health. My website is not only a reflection of what I know and can pass on, but also a reflection of my own growth and learning. With The Primal Blueprint (PB) by Mark Sisson, I can say that I have grown a little and learned a little too – this book is already influencing some lifestyle changes of my own.

PB is a book that – along with the author’s website Mark’s Daily Apple – has spawned a sub-culture within the Paleo way of life:  The Primal lifestyle. For those that don’t know, Paleo is short for Paleolithic – the term scientists use to describe the era 10,000 years ago. The neo Paleo lifestyle tries to mimic life imagined back then and apply it to the 21st century. This book suggests that if you follow 10 Primal Laws you will be on your way to effortless weight loss – which I think is a little off-base because it involves some effort, but I get where Sisson is going with it. The Primal Laws don’t involve marathon workout sessions, timed meals, calculating calories, and other traditional fitness and diet have-to’s. The Primal Laws are as follows:

Eat Plants and Animals Read more…

 
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Avoid these Foods to Lose Weight: #2 Artificial Sweeteners

Published on April 5, 2013 by in Healthy Eating

In the previous post I wrote about sugar and why you should avoid it if you like things like burning fat (which I determined, through an act of clairvoyance, is the type of weight you wish to lose). So you’re ditching sugar. Good job. The easy assumption would be to go for “sugar free” items. Grab the “lite” ice cream and the “diet” soda. Whoa there cowboy/girl. Not so fast. Let’s take a look at why you want to avoid artificial sweeteners as well.

What: Aspartame, sucralose, acesulfame k, including anything with the words diet, light, lite, reduced sugar, or less sugar on the label.

Why: Some studies suggest the sweet sensation of these sweeteners triggers a response in the body similar to sugar. There have also been studies that link consumption of artificial sweeteners to fat build-up on organs, especially the liver. A fatty liver makes weight loss extremely difficult. Some experts also believe the sweet flavor of artificial sweeteners creates in increased level of appetite causing the consumer to, well, consume more.

Eat this instead: Whole foods and snacks including fruits, vegetables, nuts, and seeds. Drink water over any sweetened beverages, regular or diet.

The bottom line: Your body does not need to consume these chemistry experiments many like to call “sugar substitutes.” Don’t overkill sugar consumption; then you won’t be in search of a substitute.

NEXT: (Coming tomorrow…)

Source:

Arizona Center For Adavanced Medicine, “Soda, Diet Soda, Flavored Water” Web. April 4, 2013 http://www.arizonaadvancedmedicine.com/articles/diet_soda.html

 
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Avoid these Foods to Lose Weight: #1 Sugar

Published on April 5, 2013 by in Healthy Eating

If losing weight is your goal with your fitness routine, my guess is the weight you want to lose is fat. How did I know that? I’m psychic. In order to shed fat pounds you will want to scale way back on sugar consumption.

What: Sugar. Including cane sugar, sucrose, evaporated cane juice, high-fructose corn syrup, soda, fruit juice, energy drinks, high sugar coffee drinks, grain desserts, dairy desserts, candy, etc.

Why: Sugar, and thus insulin spikes in the body can cause the body to synthesize fat in a process called lipogenesis¹. Sugar turns to fat in the body.

Eat this instead: Fruit. Your body does need sugar; just try to keep it in its natural form. When sugar is consumed in moderation from fruit it is accompanied with fiber, antioxidants, and vitamins that your body needs for energy.

Bottom line: Eat your fruit: and stay away from donuts and soda.

NEXT: FAKE SUGAR

Source:

1. Salynn Boyles, WebMD, “Fructose May Make You Fatter”, July 31 2008, http://www.webmd.com/diet/news/20080731/fructose-may-make-you-fatter

 
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One Man’s Quest for Paleo

Published on March 27, 2013 by in Healthy Eating

I have been reading a lot about Paleo eating lately. Without having a lot of knowledge on the subject, I was at first skeptical about it. Who are these grainless folk, and why do they hate my bread?! Okay, I wasn’t that ignorant, but I still wondered about the science behind the whole Paleo way of eating. Should people really eat this way? Read more…

 
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