Mark Sisson answers a question from a reader today who has a hard time squatting flat footed. A common problem is people unable to reach a deep squat position without raising their heals.

[Taller lifters like Arnold often times put a piece of wood under their heals to reach a deep squat position. Ideally you can build up ankle mobility and flexibility so you don’t have to do this.]
The reason people can’t squat flat-footed according to Mark:
I can think of two things that may be impeding your progress: your calves are tight and you’re trying to maintain a vertical torso.

Find out how to correct this…
Link: Dear Mark: Can’t Squat, Please Help
The post Tips if You Find it Difficult to Squat Flat-Footed appeared first on Fitness Black Book.

Original post by admin

I am probably way too adventurous when it comes to eating leftovers. I didn’t even realize it until my girlfriend looked in horror as I ate leftover spaghetti that was 10 days old. I found an infographic today that gives good guidelines for eating leftovers in your fridge. Click image to see a larger version.

The post How Long Are Leftovers Safe to Eat in Your Refrigerator? (infographic) appeared first on Fitness Black Book.

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Matt Metzger has two posts on his blog that I believe are well written. One shows that body composition is the greatest indicator of health. The other questions the idea that it is possible to be obese and healthy.

Link to first article: Body Composition: The Elephant in the Room | Matt Metzgar.
Link to second article: The “Healthy Obese”: I’m Not Buying It | Matt Metzgar.
The post The “Healthy Obese”? Matt Metzgar Doesn’t Buy It. appeared first on Fitness Black Book.

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Top 10 lists are fun posts to read online. The site Fitmole, just put up a top 10 list of what they consider the best workout and diet programs created this past year.

Here’s the list:

Reveal The Steel
Bodyweight Burn
Muscle Gaining Secrets 2.0
LGN 365
Superhero Fat Loss
Raising the Bar
Visual Impact Cardio <—-
Eat Stop Eat Expanded 5th Edition
Reverse Taper Diet
Fix My Shoulder Pain

Link: Top 10 Best Workout And Diet Programs of 2012.
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I haven’t read this eBook yet, but will most likely get to it this month. Matt Stone discusses an eating in a way that purposely increases the concentration of the extracellular fluid in our bodies.

Why would we want to increase our extracellular fluid?
According to Matt:
… for increased core body temperature (rise in metabolism), increased circulation to the extremities for warm hands and feet, and taking the burden off of the stress system for far-reaching health and hormonal improvements.

The book described in one sentence:
Eat for Heat discusses simple principles on how to make minor changes to your meals and drinking habits to keep your body in a better metabolic “zone” all day every day.

via Eat for Heat eBook – 180 Degree Health.
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I found a good article today about the health benefits of walnuts. The main point is to keep the skin on the walnut when eating it. Supposedly 90% of the phenols in walnuts are found in the skin.

Walnuts are gaining more traction as a heart “super food”. Make sure and read the rest of the article which explains in full detail.
Link: WHFoods: The Latest News About Walnuts.
The post Walnuts Contain Phytonutrients Found in Virtually No Other Foods appeared first on Fitness Black Book.

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If you spend any time online reading fitness blogs, you will see pictures of babies squatting and how this is considered perfect form. Here’s the one I see all over the place.

Nick Tumminello published a post today which discusses in detail why this one-sized-fits all approach isn’t ideal.
Some of the main points covered in his article:

Babies and Adults Don’t Have Nearly the Same Skeletal Structure
Adults and Babies Have Very Different Body Proportions
Babies Don’t Have Any Effects of Aging
Babies Have No Injury History
No Scientific Support for the Argument
Babies are Unable to Move Like Adults
The Claims Don’t Hold Up and They’re Contradictory

Link: Squat Like A Baby: 7 Reasons this is a Ridiculous Myth.
The post “Squat Like A Baby” is Bad Training Advice for Many appeared first on Fitness Black Book.

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I’ve been noticing a “beauty beverage” trend lately. Women’s publications are pushing the idea of drinking vitamin infused drinks to make the skin healthier and more beautiful. Today on Web MD I found an article that discusses whether these drinks are effective or not.

Main points from the article:
However, experts such as New York dermatologist Neal Schultz, MD, disagree. “Certain nutrients do help the skin, but that doesn’t mean putting them in a drink will have the same effect as eating a well-balanced diet,” Schultz says. “The body is too smart for that.

If you’re looking for a simple beauty beverage, you might consider tea. In at least one study, people who drank a minimum of two daily cups of green or black tea were 20% to 30% less likely to get nonmelanoma skin cancer, the most common type of skin cancer. Tea contains polyphenols, plant chemicals that help fight sun […]

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pimg class=”alignright” title=”Assisted Squating” src=”http://i247.photobucket.com/albums/gg158/MDA2008/MDA%202011/ScreenShot2012-12-03at45449PM.png” alt=”ScreenShot2012 12 03at45449PM” width=”320″ height=”230″ /In this week#8217;s edition of #8220;a title=”Dear Mark” href=”http://www.marksdailyapple.com/category/dear-mark/”Dear Mark/a,#8221; I answer two reader emails that end up being more like three questions. First, I try to help out Alex, who#8217;s having trouble reaching full depth in the Grok squat without falling over backwards. This is a common issue, believe it or not, and luckily there are some pretty simple fixes that people can try. In my response, I explain why he might be toppling over and what he can do to fix it. After that, I answer a question about C-reactive protein, the #8220;inflammation#8221; marker. One reader is feeling great and sitting at an ideal body weight, but a recent blood test in which CRP was elevated has worried her. She wants to know what she can do about it, so I explain why it might be elevated, why […]

Original post by Mark Sisson