Nothing! Everything’s Fine in Moderation

Health gurus may gasp in horror, but Alan Aragon, a southern California-based nutritionist who works with professional athletes, welcomes pretty much anything into his diet. “There are no foods I can think of that I would completely avoid,” he says. “I like to say, ‘avoid food avoidance.’ This helps reinforce the principle that everything — and I mean everything — is fine in moderation.”

French fries? Cheese curds? Taco Bell’s Dorito-shell tacos? It’s all acceptable. “Junk food can be eaten as often as you want — even daily — as long as it only comprises a minor proportion of your overall calories for the day. This allows people to not feel boxed into a diet that has no leeway for letting your hair down,” says Aragon. “I’ve always said that life is far too long to spend on a strict diet.”

Aragon cites studies looking at ‘orthorexia nervosa’ — an unhealthy obsession with eating healthy food. ”It reminds me of the counterproductive dietary perfectionism I’ve seen among many athletes, trainers and coaches. One of the fundamental pitfalls of dichotomizing foods as good or bad, or clean or dirty, is that it can form a destructive relationship with food,” he says.

In a 1999 study, researchers found that flexible dieting was associated with less overeating, lower body weight and better psychological health. Extremely strict dieting was linked to the opposite. Aragon believes those who restrict themselves too much can end up overeating later. “Anyone who spends enough time among fitness buffs knows that these findings are not off the mark,” says Aragon.

Aragon is by no means encouraging junk food binges, but for him, everything in moderation is just fine.

This excerpt comes from the very last page of this article. Unfortunately, the entire article is comprised almost entirely of the same old poor information until you hit this page featuring Alan Aragon.

If you’d like to read more on Alan Aragon’s insights to nutrition and fitness I would recommend checking out his article The Dirt On Clean Eating.

Also, if you’d like to know more about moderate dieting for a healthier lifestyle check out a few previous posts that have been featured here such as:

• Easy Mode Dieting: How To Get A Better Body With Moderation
• IIFYM - If It Fits Your Macros

The core of any good exercise program should be built around the 6 basic compound lifts. These are the basis of weightlifting, the cornerstone of muscle building, the mecca of mass, the… well, you get the idea. 

Must you do all of these? No. Nothing is a “must”. But instead of wasting countless hours doing 45 degree back hyper-extensions, concentration curls, and pec-dec flyes, you should try these first. If you do these as the core of your workout you can, and you will, get stronger and see results - faster. 

Now, without further ado, let’s meet these key components.

Included with each of the movements is a video demonstrating and explaining the lift. If you are viewing this post through Tumblr then the videos will be seen as small boxes. Just click the box to be taken to the video.

1. Squat

Most people begin with the Back Squat, and therefore that’s what we’ll focus on here. Start with this one, and then later you can move on to Front Squats, Hack Squats, Box Squats, one-legged hungarian death squats, or whatever floats your boat.

Keep in mind also that the style of back squat can vary greatly. Olympic high-bar squatting with a narrow stance is much different than a powerlifting style low-bar back squat. Both have their places in training and are utilized primarily based on the way a person is genetically built.

The Back Squat:

Further Detail:

Tips:

• Your lower back should maintain a natural curve inward throughout the movement. Do not “bend over” and arch your back or you risk a back injury. 
• Go as deep as your flexibility allows. Ideally, you will squat until your thighs are below parallel to the floor. But if you lack the proper degree of flexibility, going deeper causes your hips to tuck in under you and your back to round. If this is the case, then go as deep as you can while maintaining a proper curve to your spine. Work on hip flexibility to allow you to squat progressively deeper. 
• Good form is key. Do not use a weight which you cannot handle with proper form. If your form is compromised, drop the weight until you can maintain good form.
• Your knees should point the same direction as your toes throughout the entire movement.
• Have someone watch you squat and critique your form until you are sure you are doing this exercise correctly. There are many threads on bb.com about squatting - so do your research.
• Stay tight. Draw in a breath before you descend and keep your core tight throughout. As your ascend release the air.

For more information: 

• http://www.exrx.net/WeightExercises/Quadriceps/BBSquat.html

2. Deadlift

Like Squats, there are many forms of the deadlift. The basic form is presented here, but there are also Stiff-Legged Deadlifts, Romanian Deadlifts, Rack Deadlifts, etc.

The Traditional/Basic Deadlift:

Tips:

• Like the squat, make sure you maintain a natural curve in your back. Do not bend over and round your back or your risk an injury.
• The barbell should remain close to your legs through the entire movement. You don’t have to drag it along your shins like a cheese-grater (unless you want the street cred), but it should remain in light contact over very near your legs.
• For heavy weights it is very helpful to use an overhand-underhand grip on the barbell. (One hand grips overhand, one hand grips underhand). This will help keep the barbell from rolling out of your hands. 

For More Information: 

• http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html

3. Bench Press

The bench press is every newbies favorite exercise. Those who claim it’s not are lying. Do this one, if for no other reason than to be able to answer the perennial gym favorite: “How much do you bench?”. FYI, I think almost everyone does this exercise “incorrectly” to some degree.

The Bench Press:

Basic Form:

Tips:

• Use a weight you can control. Do not “bounce” the bar off your chest.
• Do not allow your elbows to flare outward so that your upper arms are perpendicular to your body. They should be “tucked in” toward your body at an angle. 
• Do some research on this one too, since it’s easy to do this exercise incorrectly. Generally, you’ll be fine, but some form issues can cause RC (rotator cuff) injuries, especially at higher weights.
• You can also substitute Dumbbell bench presses. These allow you to work your stabilizers, and allow you more freedom to move your arms in a natural path - use these especially if you have shoulder issues with barbell bench pressing.

For More Information: 

• http://www.exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html

4. Rows

To fully work your back, you need a muscle-building rowing exercise. Bent-Over Barbell Rows, T-Bar Rows, or Dumbell Rows are staples.

Bent-Over Barbell Row:

Dumbell Row:

http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html

Tips:

• For most rowing exercises, it helps to visualize your hands as hooks and think about pulling your arm backward from your elbow. You want to minimize the involvement of the bicep, and instead concentrate on contracting your back. 
• Generally speaking, think of pulling the weight upward to your hip joint or lower abdomen. In the basic form of the exercises you aren’t pulling to your chest. 

5. Pullups & Chinups

Pullups (palms facing away) and Chinups (palms facing toward you), are also good muscle-building exercises for your back. We all know how to do these from grade school along with the Flex-arm-hang, right?

There’s not a lot of mystery here. Grab a bar and pull yourself up. If you can’t do a pullup/chinup (or can’t do many), place a chair under the bar and put one foot on the chair. As you pull yourself up, use your leg to assist you. When you reach the top, stop assisting yourself and lower yourself using just your arms.

Think about bringing the bar to your chest (not just eye level), and lean back slightly at the top of the movement. Don’t swing your body, or “kip” yourself up with your hips. Use slow, controlled movements.

Once these become easy to do with just body weight, you can do them weighted with a dip belt, or with a dumbell between your feet. (Or small children hanging from you). 

For More Information: 

• http://www.exrx.net/WeightExercises/LatissimusDorsi/WtPullup.html

6. Military Press / Overhead Press

The Overhead barbell press or Military Press (the Military Press is a specific version of an Overhead press) are usually referred to interchangeably. The Overhead press can be done seated or standing - your preference. 

The Overhead Press:

Basic Form:

http://www.exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress.html

Tips:

• Overhead presses can be done standing, seated, with a barbell, or with Dumbells. There are numerous variants including Arnold presses.
• Keep the weight directly over the shoulders. As you drive the weight upward for a standing overhead press, think about moving your upper body forward under the weight.
• Some people like to place one foot forward and one rearward instead of just having them side by side. They find this helps with balance. I stick to side-by-side.
• Like everything else, keep a natural curve in your back.

Notes & Final Thoughts

1. The videos chosen were picked quickly to show the basics. I’m sure there are better ones out there, but these should give the basic idea of proper form. Like anything make sure you view multiple sources to get a full-spectrum of knowledge for the process.

2. This is meant to be a guide for beginners’, outlining the basic lifts, how to do them, and general form tips as a starting point. It’s not an academic dissertation on the most advanced forms and techniques. 

3. If you want to know which muscles each exercise works, follow the www.exrx.net link.

4. There is a great degree of variation and subtlety that can be incorporated into each of these lifts. However, I would suggest learning the basic form first - and correctly. 

5. Start with a weight you know you can handle, and progress upward steadily workout to workout. There is no need to “ego” lift and just throw as much weight on the bar as you can handle. This often leads to form errors and injuries.

Good starting programs which incorporate these lifts:

• Mark Rippetoe’s Starting Strength
• StrongLifts
• Madcows

This post contains content by VoxExMachina from this thread on bodybuilding.com.

Training must facilitate the adaptations necessary to promote muscle tissue growth and diet must be there to complement the physiologic needs of the body in order to support growth and recovery. Without one or the other the equation falls apart. Since I am a nutrition major, I will address the diet side of the equation.

A diet which promotes recovery and growth is one which first and foremost meets the caloric requirements of the athlete. Without adequate calories (above maintenance levels) growth cannot occur. Secondly, adequate protein and carbohydrate must be consumed in order to A) sustain energy for training sessions and B) adequately recover and grow during the post-training period. I am not a stickler with numbers and ratios, as one diet is not universal for everyone, but as a general rule of thumb, 1g/lb lean body mass of protein and anywhere from 3-4g/lb body weight of carbohydrate is a good start. Obviously your caloric requirements will dictate the overall amount of macronutrients in the diet, but these are good jump off points. Fat should constitute the remainder of your diet without being too low and without hindering the intake of the other macronutrients. 

Some of the same dietary principles which apply to muscle gain also apply to fat loss. For instance, calories dictate overall fat loss just as they dictate muscle gain. Without an adequate drop in calories (through either diet and/or exercise) fat will not be used for energy and your weight will remain stable (or elevated). Since carbohydrates make up the majority of most athletes’ diets, they are the first to get reduced alongside fats. The only thing I would suggest not decreasing is protein. Maintaining adequate protein intakes (1-1.25g/lb lean mass) when dieting is more than enough to hedge your bets for any muscle loss without taking away too much from the other macros. If you’re more of an endurance athlete, you could probably get away with the lower end of the range due to increased needs for carbohydrate. In terms of weight loss, anything over a 2lb loss (after the first week) should be a sign that calories were cut too drastically and more carbs should be introduced to attenuate any further losses. Losing over 2lbs during the first week of a diet is not uncommon, especially in bigger athletes. This is normal due to glycogen stores being depleted as well as the water associated with the stored glycogen. Remember, water follows solutes, and carbs are a solute. Less carbs means less glycogen and less water in the cell. Once your body exhausts dietary fuels for energy it draws upon its own stored fuel sources, and glycogen is one of the first to go (most notably during exercise).

As far as supplement recommendations go, I would highly suggest focusing on training and diet protocols well before thinking about supplements – especially for the novice athlete/weightlifter. Training and diet alone will account for nearly 100% of any gains seen in the weight room and mirror for any beginner. Once a firm foundation has been built, and training and diet have been maximized, only then should supplements be considered. That being said, in terms of scientific literature, creatine monohydrate would be the first to choose. If it’s not monohydrate, it’s bullshit. Creatine monohydrate has been shown time and time again to be an effective ergogenic aid. Other forms of creatine (Ethyl ester, krealkalyn, etc.) are not stable in the acidic environment of the stomach and get converted to creatinine and are excreted in the urine instead of taken up into the cells (no wonder there’s no water weight. You’re pissing it all out!). Furthermore, I don’t consider whey protein or fish oils to be supplements per se, only because they are actual food items and do provide calories. I would suggest taking both at any stage of training (beginner, intermediate, advanced), unless your wallet says otherwise. You can perfectly and effectively train and grow without the help of supplements.  In closing:

In the hierarchy of things – Calories > Macronutrient Composition > Timing > Supplements

-Dylan Klein

This post is meant as a quick reference guide to explain what nutrients are and the main sources of them. It isnt an in depth discussion about nutrients or any aspects of them, simply a quick reference guide, handy for newbies or for anyone wanting to ensure that they have a balanced diet.

The post is divided into sections. The first covers the macronutrients plus water and fibre. From there the post moves to vitamins, minerals, phytonutrients to alcohols and artificial food components which are briefly mentioned due to the frequency they appear in modern foods. This is followed up by a links section which also doubles as the references for this post.

After a nutrient is listed and basically described, at least 5 examples of whole foods high in that particular nutrient are listed. What you will notice is the foods which come up again and again. Lean meats, dairy, grains, fruits, vegetables, etc. These foods should be forming the basis and majority of your diet. This post is also handy if you wanted to choose a food to enable you to up your intake of a certain nutrient such as a particular mineral.

MACRONUTRIENTS

Water

Dihydrogen oxide (H2O) or water is a colourless, tasteless liquid under normal circumstances. Liquid water is essential to life and therefore is the most important and essential nutrient. Water is obtained by drinking and by eating food. It is mainly lost through perspiration, respiration and urination. Water contains no calories.

Water is the basis for the fluids of the body. Water makes up more than two-thirds of the weight of the human body. Without water, humans would die in a few days. All the cells and organs need water to function. Water is the basis of blood, saliva and the fluids surrounding the joints. Water regulates the body temperature through perspiration. It also helps prevent constipation by moving food through the intestinal tract and eliminates waste from the body through filtering by the kidneys. The human brain is around 80% water by weight and is very sensitive to dehydration. For a bodybuilder, adequate hydration is just as important than adequate nutrition. In a survival situation, hydration is much more important than nutrition.

Protein

Protein is one of the basic components of food and makes all life possible. Amino acids are the building blocks of proteins. All of the antibodies and enzymes, and many of the hormones in the body are proteins. They provide for the transport of nutrients, oxygen and waste throughout the body. They provide the structure and contracting capability of muscles. They also provide collagen to connective tissues of the body and to the tissues of the skin, hair and nails. Proteins contain 4 calories per gram.

MEATS - Meat cuts should be lean, trimmed & skinless.

• Poultry: Chicken, Turkey, Goose, Game Birds, etc. (Be sure to remove skin. If buying ground meat ensure it is lean.)
• Red Meat: Any quality lean meat from Cows, Elk, Buffalo, Kangaroo, Game. (If buying ground meat ensure it is lean.)
• Other Meats: Pork, Lamb, Lean Ham, etc. (Ensure you buy the leaner cuts as these meats can be quite fatty.)
• Fish: Fresh Cod, Snapper, Salmon, Swordfish, Canned Fish. (Most fish are lean but the fattier fish are high in healthy fats)
• Shellfish: Includes: Mussels, Oysters, Scallops, Prawns, Lobsters, etc.

DAIRY - Choose mostly low fat dairy products

• Milk, Powdered Milk (Choose mostly skim milk. Can be Cow/goat/sheep, etc)
• Low Fat Cottage Cheese & Natural Yoghurt. (These foods include the benefits of bacterial cultures to improve gut health)
• Cheeses & Other Dairy Products. (Cheeses are very high in fat, choose softer cheeses where possible)
• Eggs, Powdered Egg (Egg whites are pure protein, egg yolks contain fat and protein)

VEGETABLE PROTEINS - Vegetable proteins are often “incomplete” so it is wise to vary them or add dairy/meat

• Raw Nuts & Seeds: (These are also high in healthy fats and contain carbohydrate)
• Grain Protein: (Many grains eg: wheats, rices, etc contain significant amounts of proteins)
• Bean/Vegetable Protein: (Soyabeans are the main protein source here, although other beans and vegetables contain protein)

PROTEIN SUPPLEMENTS - These are available in powders/bars/drinks/etc.

• Whey Protein: (A fast digesting milk protein. Available in various forms/fractions)
• Casein Protein: (A slow digesting milk protein.)
• Soy Protein: (Derived from soyabeans.)
• Egg Protein: (Primarily the protein albumin, this is a slow digesting protein)
• Vegetable Proteins: (Can be found in the form of Wheat, Pea, Spirulina Protein, etc) 

• Amino Acids: (These are the building blocks of proteins. They are present in protein containing foods or available as free form powders or capsules. The essential amino acids * are amino acids that cannot be synthesized by the body from other available resources, and therefore must be supplied as part of the diet. “Complete” proteins contain all of these, whilst “incomplete” proteins do not. The amino acids are:

Alanine, Arginine, Asparagine, Aspartic Acid, Cysteine, Glutamic Acid, Glutamine, Glycine, Histidine, Isoleucine*, Leucine*, Lysine, Methionine*, Phenylalanine*, Proline, Serine, Threonine*, Tryptophan*, Tyrosine, Valine*

Carbohydrates

Carbohydrates are the chief source of energy for all bodily functions and muscular exertion. They are necessary for the digestion and assimilation of other foods. They help regulate protein and fat metabolism, and fats require carbohydrates to be broken down in the liver. They also provide some of the structural components necessary for the growth and repair of tissues. All carbohydrates contain 4 calories per gram. Complex carbohydrates contain fibre.

SIMPLE CARBOHYDRATES - These are the small molecule carbohydrates or sugars

• Sugar Cane & Sugar Beets (The main commercial sources of sugar)
• Fresh Fruit & Berries (These contain mainly fructose, a low GI sugar)
• Honey (Honey contains a mix of glucose and fructose)
• Milk (Milk and milk products contain the sugar lactose)
• Prepared Sugars (Glucose/Fructose/Lactose/Maltose, etc. Found in drinks or free form)

COMPLEX CARBOHYDRATES - These are long chains of simple carbohydrates, that breakdown to release sugars

• Potatoes, Sweet Potatoes, Pumpkin & Squash
• Yams, Parsnips & Other Root Vegetables
• Corn, Oats Wheat & Other Grains.
• Wholegrain Flours, Breads & Pastas.
• Brans, Weet Bix & Shredded Wheat Cereals.
• Ancient Grains (Amaranth, Millet, Teth, etc).
• Basmati, Brown & Wild Rice.
• Raw Nuts, Seeds, Beans, Lentils, Couscous & Other Pulses, etc.
• Vegetables such as Carrots and Peas.

Fats / Oils

Fatty acids are individual isomers of what we more commonly call “fats”. There are potentially hundreds of different fatty acids, but just a few dozen that are commonly found in the foods we eat. Nutritionists commonly classify dietary fat as either saturated, monounsaturated, or polyunsaturated, based on the number of double bonds that exist in the fat’s molecular structure. For each of these three classes, there exists a large number of different chemical variations or “isomers”. These include the EFA’s or Essential Fatty Acids. Fats are required to produce and build new cells. They are a source of energy and are critical in the transmission of nerve impulses and brain function and development. They are also involved in the synthesis of other essential molecules such as hormones. All oils ideally should be cold pressed, extra virgin and of high quality. Fats contain 9 calories per gram. 

VEGETABLE FAT SOURCES - These are mostly high in mono and polyunsaturated fats and contain EFA’s

• Flaxseed, Hempseed, Evening Primrose, Almond, Canola, Olive and Most Other Plant Oils.
• Whole Raw Nuts & Seeds (Some whole seeds need to be cracked or ground to be digested)
• MCT Oils (These are medium chain saturated fats derived from coconut oil, available as a supplement)

ANIMAL FAT SOURCES - These can be high in mono and polyunsaturated and saturated fats and contain EFA’s

• Salmon, Cod, Halibut, Shellfish & Other Fatty Fish/Fish Oils (Fish are high in unsaturated fats and EFA’s)
• Dairy Products (Can vary in fat content wildly and can contain high levels of saturated fat)
• Lean Meat & Poultry (Even when trimmed and skinless, these provide fat. Can be high in saturated fat)
• Eggs (Only the yolk contains the mainly saturated fat)

Fibre

Dietary fibers are large carbohydrate molecules containing many different sorts of monosaccharides. The key difference between fiber and other carbohydrates is that they are not broken down by the human digestive system. Fibre has no caloric value but is still classed as a macronutrient.

There Are Two Types Of Fiber: Soluble & Insoluble

These are often found together in the same source.

Soluble fibres can be dissolved in water (hence the name). These fibers are beneficial in that they can slow the speed of digestion due to their thickness. They are also helpful in maintaining artery health.

Insoluble fibers are such things as cellulose which do not dissolve in water. Insoluble fibers do not affect the speed of digestion. They are beneficial to gut health.

• Broccoli / Cauliflower / Cabbage
• Celery / Lettuce / Spinach / Watercress
• Mushrooms / Onions / Carrots
• Green Beans / Peas / Asparagus / Kale
• Bean & Vegetable Sprouts / Beetroot / Leeks
• Cucumber / Zucchini / Aubergine
• Tomato / Capsicum / Silverbeet
• Frozen Mixed Vegetables
• Any Other Non-starchy Vegetable (or similar) of Any Colour
• Any Grain or Grain Product
• Fruits & Berries
• Legumes

Read More

Mine would have to be Sleep Now In The Fire by Rage Against The Machine. Every time I hear it before a lift everything just gets turned up to 11.

Introduction

I have decided that another way I can help spread the truth about nutrition and fitness to as many people out there reading as possible would be to start a weekly blog post dedicated to other websites and bloggers that are fighting the good fight. By this I mean that they too are doing their best to give out accurate and supportive information.

The only websites or blogs that I will ever support are going to be those run by people that truly do “get it”. Not only will these websites, bloggers and their respective pages promote good information, but they will be run by whom I feel are good people. I never will knowingly point you in the direction to check out a page for someone that is rude, disrespectful, unwelcoming or unsavory no matter how intelligent they are and accurate their information is in the fields of nutrition and/or fitness. 

Not all websites or blogs are going to be a fact source or place full of article after article. I’m just simply going to point you in the direction of what I think is good information, an enjoyable read or good people.

Hopefully through this you will be able to find new websites and blogs to read, people to follow and information that you can find useful.

Alright, so now with the introduction to my weekly Follow Friday blog post out of the way, without further ado I give you my first recommendation.

Website/Blog & Link

The Birth of Athena - http://missdeejers.tumblr.com/

What is it?

Blog on Tumblr featuring a wide variety of posts.

Who runs it?

Danielle AKA Miss Deejers

Why should you follow it?

There are so many reasons, but simply put is because it is one of the best blogs I’ve come across on Tumblr. Not only is her blog great, but Danielle is an awesome person. She’s approachable, brutally honest, intelligent, well-informed and passionate about what she does. Not only that but she lifts (powerlifter, see video below), understands a great deal about nutrition and has one of the most epic duck face pictures floating around on the internet that has ever been seen by mortal eyes.

Her blog has always been spouted off as one of my ‘must follows’ to anyone asking for recommendations on good Tumblr blogs to check out, not just looking for good female run blogs.

I, honestly, could go on and on about the reasons why her blog is great and I could generate a lengthy list detailing why she is an awesome person, but I will let you discover all of that on your own since that is part of the enjoyment in following a new website or blog. The last thing I will say is that if you aren’t already following her (which I would be shocked if there were a lot of people that weren’t) then you really need to hurry up and get over there and bookmark her page or hit the follow button on Tumblr and if you end up not enjoying the blog and her then you are incredibly dumb.

Picture

Other

Here’s a video of her 2nd attempt deadlift of 259 at 119lbs during the WA State Championships PL meet this year.