Archive for April, 2011

Why I love Body Weight Training

I love heavy weights.
Love them.
My body? It doesn’t quite love them as much as I do.
Based on everything I’ve read and learned…and to  a large degree the mistakes I’ve made over the years, the approach I like to training is as follows:
Hard and heavy for 3-5 months. Typically during the winter.
But then after that I take it right down to 2-3 core lifts and a combination of Body Weight & Body Movement training for at least a couple months.
(This is almost always during the summer for me.)
Then after the summer I ramp back up with Adonis training to prep for the next big Winter push.
I find this Eb & Flow of training is my best option for making gains, but also keeping healthy.
Truthfully, I’d love to do body weight exercises only, all year round, but I find I just can’t maintain my size if I do this for an entire [...]

Original post by Brad Pilon

I’m really liking these Monday morning rapid fire question-and-answer sessions – are you? At some point, I’ll get back to the musings, but as long as you keep sending in great questions, I’ll probably keep answering them. We’ve got four this week: vinegar and its effect on insulin levels, sugar and DNA damage, the nutritional merits of lactose-free milk, and whether Miracle Noodles are Primal. So let’s get started.
Dear Mark
I have read that apparently cider vinegar influences/ reduces insulin level after a high carb meal. I was wondering what Grock’s view on this point is?
Thank you for looking into this & your time.
Viktoria

Apple cider vinegar does display some interesting benefits for diabetics. In one study, ten type 2 diabetics, eleven insulin resistant non-diabetics, and eight insulin sensitive non-diabetics were given 20 grams of apple cider vinegar (or a placebo) two minutes prior to a bagel, butter, and orange juice meal. [...]

Original post by Mark Sisson

WOW: Four Corners

Max cycles in 15 minutes of:
Grok Crawl
Sprint
Grok Crawl
Sprint

How-to:
Warmup: 30 second Grok Squat, three light sprints at 70%.
Today’s Workout of the Week is inspired by one of my readers, Will Shaw, who sent in one of his favorite workouts. It’s an engaging (but grueling) one.
You’ll need to plot out a large square or rectangle on the ground, either in your mind or with actual physical boundaries. Make it at least 20 meters by 15 meters. You could use a tennis court, half a basketball court, or, if you’re up for it, a full basketball court or half a soccer field. If you can’t find any of those things, plot out a big rectangle using four objects, one at each “corner” – cones, bits of clothing, rocks, sticks, whatever.
Starting from one corner, Grok crawl to the other side lengthwise. Then, spring up, change directions, and sprint diagonally across the rectangle to the [...]

Original post by Mark Sisson

How to Get Faster at Running

 
I recently started running for the first time in years since my knee injury. I haven’t been timing myself since I’m just letting my body get used to it, but I can feel that I’m getting faster and closer to my past speed. That being said, I don’t think I ever did the mile in under 6 minutes – something that I definitely want to do. Here are some things I’ve picked up while trying to increase my speed on how to get faster at running:

The Importance of Being “Light on Your Feet”
When it comes to how to get faster at running, you’re going to want to be “light on your feet”. You want to have a very limited time where your feet are touching the ground as you run. It’s a feeling where you’re not running on the ground, but actually flying through the air as you [...]

Original post by rafael@thefitnessadviser.com (Rafi Bar-Lev)

Homemade Sausage Links and Patties

Making fresh sausage at home can be a bit intimidating at first glance. How does one go about grinding the meat? What makes it taste like sausage and not just ground meat? And how in the heck do you shape it into links? After all those questions about homemade sausage run through your mind, inevitably you’re going to ask yourself, “Why bother?”
The reason is simple – if you make your own sausage you know exactly what’s going into it. Instead of buying sausage made of mystery meat, sugar, and preservative and coloring additives you can choose the meat, add any spices or fresh herbs that you wish and skip all that other junk. Suddenly, sausage is no longer a questionable choice of protein, it’s a healthy, flavorful part of your Primal eating plan.

Besides that, you might even find that you enjoy the process of making sausage. There is something really [...]

Original post by Worker Bee

Fasting is back in the news again!
Here are just two of the titles that have been sent to me via email over the last week:
“Routine Periodic Fasting Is Good for Your Health, and Your Heart, Study Suggests”
and
“Study: Periodic fasting good for health, heart”
So what’s going on?
Well the mainstream media has caught on to Dr. Ben Horne’s latest research.
Now, Dr. Horne is a friend of ‘Eat Stop Eat’ and we’ve exchanged emails, so I think it’s worth while to really examine his latest findings.
Firstly, Dr. Horne’s work is on 24 hour fasts, once or twice a week, almost exactly the Eat Stop Eat protocol (add in some weight training and it would have been perfect) so it is VERY relevant to us.
Secondly, it’s not just Dr. Horne – He’s among more than a dozen doctors with Intermountain Medical Center’s Heart Institute who discovered the most recent round of physiological benefits from [...]

Original post by Brad Pilon

I Decided to Do Something About It

It’s Friday, everyone! And that means another Primal Blueprint success story. Many thanks to Albert for sharing his inspirational account of how he grabbed control of his health and lost nearly 100 pounds at an early age.
If you have your own success story you would like to share with me and the Mark’s Daily Apple community please contact me here. I’ll continue to publish these each Friday as long as they keep coming in. Thanks for reading!


Hey Mark,
All my life I had been a “chubby” boy, was happy, had friends and all but I knew something wasn’t right when I couldn’t run a set of stairs or catching the bus was a complete struggle…. I always had an emotional relationship with food and whenever I felt depressed or down I would reach for coke, chocolate, ice cream…..you get the picture.
One cold Monday morning [...]

Original post by Mark Sisson

 
In “Men in Black”, Will Smith’s character is running after an alien. He seems to have unlimited stamina, and not only can he run, but he seems to be able to climb, jump stairs, and pull his bodyweight with total ease continually in a short period of time. He never tires (until the plot demands it), and even gets inducted into a secret alien watching organization because of his endurance alone.
In “I am Legend”, we see him exercising by performing countless pull ups. Later on, he singlehandedly wages a war against the super-mutants, and even manages to wrestle one out of a crashing window without showing any signs of fatigue…
What is one thing in common with all of Will Smith’s characters that allows them to keep on going when normal people wouldn’t be able to continue? The answer is simple. Muscular Endurance.

What Muscular Endurance Is, and Why You Need It…
[...]

Original post by Rafi

 
In Men in Black, Will Smith’s character is running after an alien. He seems to have unlimited stamina, and not only can he run, but he seems to be able to climb, jump stairs, and pull his bodyweight with total ease continually in a short period of time. He never tires (until the plot demands it), and even gets inducted into a secret alien watching organization because of his endurance alone.
In I am Legend, we see him exercising by performing countless pull ups. Later on, he singlehandedly wages a war against the super-mutants, and even manages to wrestle one out of a crashing window without showing any signs of fatigue…
What is one thing in common with all of Will Smith’s characters that allows them to keep on going when normal people wouldn’t be able to continue? The answer is simple. Muscular Endurance.

What Muscular Endurance Is, and Why You Need It…

I [...]

Original post by rafael@thefitnessadviser.com (Rafi Bar-Lev)

When making the transition into the Primal way of life, a lot of people get tripped up on the question of grass-fed beef. Is it necessary? (No.) Is there really that big a difference between conventional beef and grass-fed beef? (Kinda.) What does grass-fed actually mean? How do conventional cows live and what do they eat – and does that matter enough to me to make the effort to incorporate true grass-fed beef into my diet?
Hopefully, the following article will shed a bit of light on the subject, making it easier for you to make an informed decision based on your preferences, your needs, your budget, your personal ethics, and the objective information provided.

Cow’s Diet
You’d think this would be a simple, single sentence section – grass-fed cows eat grass, grain-fed cows eat grain. Bam. Done, right? Not quite.
For the most part, all cows start on grass. Well, calves drink milk, [...]

Original post by Mark Sisson

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