Creating a Variety Based Model of Training

It has been said variety is the spice of life and in the fitness center the adage is definitely appropriate. Although most people fail at attaining their fitness goals and aspirations because they do not adequately utilize progressive overload effectively, others fail due to redundancy. Following the same workout routine over and over again utilizing the same rep ranges and resistance qualifies as nothing more than a maintenance program once the body adapts to the perception of stress. For new adaptations to occur the body must be challenged in a way that is perceived as new.

Many exercisers believe resistance is the only way to improve results from an exercise but this is not true at all. In fact, the modern theory of periodization, the systematic application of varied and progressive stress, suggests numerous physiological factors can be manipulated to attain a better outcome. For instance adding more resistance to a seated military press with not challenge the body in the same way as doing the same resistance in a standing position or in the same way squatting 250 lbs will not have the same effect as performing squat jumps with a sand bag (10% bodyweight load).

The body’s ability to function is based more on system interaction than system domination. Therefore adjusting the stress to challenge different parts of the system allows for an improvement in the interplay of those systems, whereas isolating a stress and emphasizing a linear, system specific workout creates preferential adaptation. Since the cardiopulmonary system works with the neuromuscular system to support human performance, positive adjustments to any of these systems will lead to some level of improvement. When all the systems improve, so do the outcomes at all levels.

Identifying the way to stress the systems’ tissues is the first step in creating a variety based model of training. Each contributing factor to physiological stress management should be pushed to create satisfactory levels of overload and in a progressive manner that makes sense from a learning perspective. For instance, in school, foundational math and English are learned to support science and literature classes taken later in the curriculum. Similarly, foundation metabolic and neural efficiency must be attained to support harder, faster, and more dynamic movements later in the training program cycle. Since the biomechanics of the body remain the same regardless of the type of stress, the joint actions can be manipulated by numerous variables to reflect the desired outcome. Generally speaking adequate dosages of the initial stress must be applied and adapted to before sequencing further into more challenging stress. Consider the following model:

Level I
Stationary lunge
Master the movement: Emphasis neural rehearsal
Stationary lunge with dumbbells
Load the movement: Emphasis muscle tension
Stationary overhead lunge
Challenge the movement: Emphasis trunk stabilization
Stationary axial loaded lunge
Load the challenge: Emphasis muscle tension w/stabilization
Stationary front loaded lunge
Change the center of mass: Emphasis muscle interactivity
Stationary lunge with rotation
Make it dynamic: Emphasis coordinated stability

Level II
Walking lungeWalking dumbbell lungeWalking overhead lungeWalking axial loaded lungeWalking lunge with alternate press

Level III
Lunge to forward MB passLunge to MB overhead bounce passLunge to MB side passJump lungesJump lunges with MB rotation

Based on this model the exercise remains the lunge but the stress surrounding the biomechanical movement shifts to create overload using different systems. Loading the movement challenges the muscles’ force capabilities, raising the center of gravity challenges the stabilizers, moving the resistance to the front or side challenges both. Likewise, repetitions, movement rate, and rest intervals can be manipulated to further challenge the cardiopulmonary and metabolic systems. The idea is to constantly create an environment that is in some way perceived as new. This should be balanced to optimize recovery and progress the human capabilities further. For instance, dynamic stability training enhances strength during dynamic movements. So it makes sense to perform overhead lifts with less resistance before axial loaded lifts of heavy resistance. Next, if someone is loading the muscles for a three week cycle using heavy weight aimed at strength it would make sense to move the next segment into power so that the efficiency of the fast twitch fibers for force production can be turned into applicable velocity based movements. If the loading phase is dramatic enough to require a bout of recovery the movement can be switched to a stability-based exercise to allow the trunk and related stabilizers to be challenged while the muscle cells in the legs recover.

Programming with a purpose is the key to successful goal attainment. To do this first requires an understanding of what stress creates the desired outcome and then appropriately applying the stress over a period of time using proper progressive overload. Accelerating the stress too quickly is often evident by sloppy movement techniques. All movements should be biomechanically sound and look very crisp. If the movement is not performed in a desirable manner one of two things happened: 1) progress was over accelerated – meaning inadequate motor rehearsal time; or 2) too much overload was applied. When this occurs simply remove some level of stress and continue forward.

Weight Loss

Weight loss breaks down to calories in versus calories out. How many calories are you taking in a day? How many calories are you burning a day. One easy way to accomplish weight loss is to know how many calories you are eating and burning. You must burn more than you eat. Creating a calorie deficit will promote weight loss. If 3500 calories are burned per week, you will lose 1 pound per week. Visiting my calorie counter will help you log your calories no matter what your goal is. Just visit http://www.my-calorie-counter.com/ Good luck!

Cancer Healing Herbs

Garlic

Often underestimated because it is common, garlic is the number one anti-bacterial, anti-viral, anti-fungal, and anti-parasitical herb. If something in the body needs killing, garlic is the herb for the job. Garlic is so powerful that people have killed their cancer from eating garlic alone.

If you have cancer, you need to be eating a minimum of 3-5 cloves of raw garlic per day. Eight cloves per day is a minimum if you are deathly ill.

Garlic is an herb that you cannot take too much of. Dr Richard Schulze, the master herbalist and successful natural healer, strongly advocates the liberal use of garlic to aid and strengthen the body. He has even gone as far as to say that if he is to use only one program or food for healing, it would be garlic. That’s how powerful garlic can be as an herbal remedy for cancer.

Garlic is truly one of the most powerful herbs for cancer fighting, as well as battling other diseases. When you are seriously ill, then the more garlic you are eating, the better. If you have cancer, you are best off eating 8, 12, 16, 20, or even more cloves per day. Having reeking garlic breath is a small price to pay for beating cancer.

It is critical you use high quality organic garlic which is potent and raw. Organically grown garlic usually has stronger health properties.

Quality garlic is hard, and its cloves are white. A good quality bulb of garlic will have around 12, large cloves, with each clove being around an inch long and as thick as an adult’s thumb. Garlic which has many small cloves (as many as 30 to 50) as well as being yellowish in color, is usually of inferior quality.

Chaparral

Chaparral is another one of the top herbs for cancer that has been used for centuries. Chaparral is a shrub that is abundant in the Mojave desert area. Chaparral is a powerful anti cancer herb, and is also a powerful liver stimulant. Chaparral will flush up any toxins that are buried in your liver.

If this herb is not being used in a program of natural healing, the illusion of causing liver damage can be created, which has resulted in chaparral being labeled as dangerous by various government agencies.

Red Clover

Red Clover is yet another useful tool in using an herbal treatment for cancer. It is a powerful anti cancer herb that grows like a weed in many areas of the world. Red clover can be used in tincture, tea, or poultice form. If you have cancer, the more red clover you are getting, the better. You need to use the blossoms when they are still a rich purple.

Poke Root

Poke root is an extremely powerful anti-cancer and anti-tumor herb that can literally burn a tumor away. Poultices containing poke root have been used by great natural healers to literally dissolve external tumors, such as in cases of breast cancer.

This herb is considered ‘dangerous’ by the FDA, but not by natural healers who have used it as one of the main herbs for cancer treatment and cure for many centuries. It is also a powerful detoxification herb that will flush toxins up and out of the lymphatic system.

Echinacea

Echinacea is the most powerful herb for stimulating the immune system, which is vital if you want to beat cancer. Real echinacea produces a powerful tingling, and even numbing sensation within the mouth. Most echinacea preparations are so weak that they will barely help you to fight a cold, much less cancer. You need to make your own preparations, or buy a quality echinacea product.

Although echinacea is not one of the anti cancer herbs per se, its powerful immune boosting properties make it a must-have weapon in any cancer battle.

Summing up the use of herbs for cancer

It is important to note that the herbs for cancer discussed above are some of the most powerful herbs known to fight cancer. Some of them are herbs that destroy cancer cells; some help to clean up or strengthen the body; some do both.

There are many websites which concentrate on cancer healing. Two which I like and recommend are Cancer Tutor and Healing Cancer Naturally. If you are looking at taking a broad-based natural approach to treating and healing cancer, over and beyond the use of herbs for cancer, I suggest that you read these two websites thoroughly.

Cancer is a serious illness, but your body can cure itself of any serious or even incurable disease – believe it! For those of you with cancer, or whose loved one has cancer, time is ticking away, so get learning, moving, and changing soon, very soon!

http://www.all4naturalhealth.com/herbs-for-cancer.html

Some Unpleasant Symptoms During Detoxification

Suppose you have made the decision to change your diet and improve your health. You understand how the body heals itself and you are more aware of its needs. Yet, you may not have complete faith in your body.

A splitting headache, chills, nausea, a dripping nose, increased body odor, reappearance of old aches and pains, rashes, boils, drastic weight loss—all the symptoms that can shake the faith of the most sincere health seeker.

Without proper understanding or support, you could panic at these symptoms and believe your new diet or way of life is the cause of them. You might revert to your old unhealthy practices because you became afraid.

Thousands of people have experienced the same sort of problems as they improved their health. Books about fasting and dietary changes should be read so that you may feel reassured. Case histories, such as the one below, may help you understand these changes.

A Case History

Larry was a college junior and had become a vegetarian after graduating from high school. He had tried to improve his diet, but college life put him under stress and so he started drinking coffee in the evening to stay awake and study. After staying up late, he felt tense so he started smoking marijuana for relaxation and to get to sleep.

He also had little time to prepare lunch, so he got in the habit of eating a quart of fruit flavored yogurt for lunch every day.

When the summer came, Larry decided to kick his coffee and marijuana habits. The hot weather was also making him feel uncomfortable eating dairy products, so he gave up his daily yogurt. He had been suffering from sore throats and nasal congestion, and he changed over to a diet of raw fruits and vegetables to allow his body to cleanse itself.

The first day of his new diet Larry felt pretty good. He had distilled water for breakfast instead of the usual two cups of coffee and ate fresh fruits for lunch. He had a salad for supper and went to bed early to get plenty of rest. The next morning he woke up feeling miserable. He had a sharp headache that raced up his neck behind his ears. He could hardly breathe. His sinuses were clogged shut. He felt worse than he had in weeks.

The headache stayed all day and into the next day. Now he noticed he had developed a hacking cough that convulsed him. He started spitting up hardened balls of mucus from this lungs.

The third day his nose was continually draining. As fast as he could blow it, his nose would clog back up. All the time, his headache had never left him, even when he tried to sleep.

By the fourth day, the headache had subsided a little.

His cough had worsened, however, and now pieces of hardened gray material were being expelled from his lungs.

"I can't stand it!" he thought, "Why am I feeling so miserable as soon as I gave up my bad habits?"

Why indeed? First, Larry's headache is a symptom of caffeine withdrawal. Coffee, tea, cola drinks, and other caffeine-containing substances are addictive poisons. When a person drops his caffeine habit, changes occur in the vascular and nervous systems. These changes occur as the body tries to renormalize itself and eliminate the poisons. Headaches often accompany caffeine withdrawal, and some people who give up their coffee habit may experience edginess and irritability for a few days.

Larry's clogged nose and sinuses were related to the consumption of dairy products. Mucus buildup occurs when milk is consumed. After such foods are eliminated, sinus drainage may occur for two weeks or more. The elimination of old mucus is a healthy sign for such deposits may become the breeding places for many diseases.

The coughing and spitting of hardened phlegm resulted from the cleansing of the lungs of the tar deposits which had been caused by smoking. Smokers lungs are often crusted black with tar and chemical deposits. When smoking is stopped, the lungs try to cleanse themselves and the old deposits are expelled by coughing. This is why a cough should never be suppressed. Coughing is one method that the body has of expelling toxic wastes from the system.

After about two weeks, Larry started to feel better than ever. He had plenty of energy without his coffee. His nose, throat, and lungs felt so much cleaner that he had no desire to smoke or eat dairy products. He had suffered for awhile, but now he was reaping the rewards of improved health.

Some of the Toxins in Your Body

Everybody is a walking time bomb. Each person carries within him the seeds for disease and illness. These seeds are the environmental and dietary toxins that may be stored within the body and which may spring full force into a debilitating disease.

What are some of these toxins, and where do they come from? How can we get rid of them? What symptoms can we expect when they start to leave the body?

Drug Toxins

Surprisingly enough, one of the largest sources of body toxins is the drugs people take to fight disease (or so they think). Medicinal drugs are very strong—they have to be to overcome the body's natural defense system.

When such drugs are taken, they must either be eliminated from the body or stored within it for later elimination.

As a person's health improves and all such medicines and drugs are discontinued, the old toxins may enter the bloodstream for elimination. The circulation of these old drug toxins in the system may produce bewildering symptoms that could alarm the health seeker.

For example, an elderly man had been taking a form of digitalis (a heart stimulant) for several years. He discontinued the drug as he improved his health through exercise.

After a few days off the drug, he experienced erratic heart beats, a racing pulse and chest pains. He was frightened and wondered if he should take his old drug again.

He was reassured that these symptoms were due to his body trying to renormalize itself and eliminate the old toxins from the heart drug. Sure enough, after a few days his heartbeat became steady and regular as the drug toxins were finally eliminated.

Every drug used, whether legal or illegal, leaves its mark upon the body. As the body regains health, the drug deposits are put into circulation for elimination. Since a combination of past drug deposits may enter the Bloodstream at once disconcerting symptoms may arise. Drug detoxification can be a lengthy process, but it will be aided by fasting and a diet high in fresh fruits.

Be forewarned: Old drugs that were taken even many years ago may reappear in the bloodstream as they leave fatty tissues and the organs. Drug toxin elimination may express itself in a series of rashes as they leave the body through the skin.

Caffeine and Nicotine

Heavy smokers or coffee drinkers may experience similar symptoms when they withdraw from their drug. Nervous irritability and emotional outbreaks are common symptoms of these drug addicts when they are detoxifying.

Nicotine and caffeine damage the nervous system and upset the vascular system, so symptoms such as headaches, edginess, and extreme lassitude may be expected. Such symptoms from these drugs usually lessen after three to ten days.

Salt

Once salt use is stopped and the health improves, old salt deposits in the body exit through the skin and kidneys. Sometimes the elimination is so intense that a person may have a continual salty taste in the mouth for days. The skin may become crusted with salt or it may smell of the particular condiment that is being eliminated (such as onions, peppers, or vinegar).

Salt elimination may also cause a temporary rise in blood pressure. People who go on salt-free diets may actually experience a slight increase in their blood pressure as the heavy elimination of salt begins. Later the blood pressure renormalizes itself and eventually becomes below the norm on a salt-free diet.

White Sugar Withdrawal

Eliminating sugar from the diet may make a person feel slightly nervous and hyperactive until the energy levels adjust to a sugar-free diet.

Mood changes, however, are usually more noticeable than any physical symptoms when sugar is eliminated. Reformed sugar addicts may feel periods of unaccountable depression as their blood sugar level tries to right itself. Getting off the sugar roller coaster, with its rapid rises and falls in blood sugar levels, is easier when a diet high in raw foods is followed. Such a diet renormalizes blood sugar levels and promotes tranquility of emotions.

Heavy Metal Elimination

Almost every person is poisoned by deposits of heavy metals in the body. Lead, aluminum, copper and arsenic collect in organs throughout the body. Because of their heavy weight, they are difficult to eliminate, and may cause discomfort as they leave the body.

Lead enters the body through auto exhaust, paints and canned foods. Aluminum may come from preparing or storing food in aluminum containers. Arsenic is present on sprayed foods, and so on.

Since these metals are heavy, they, tend to remain in the body until a cleansing diet or fast is followed. As these metals come out, headaches and a general achiness all through the body may occur. The gums may hurt and the kidneys may throb as these metals leave the organs and bones.

Occasionally, you can actually taste the metal that is being eliminated. Lead, especially often leaves a metallic taste on the tongue when it is leaving the body.

Heavy-metal poisoning can make you feel uncomfortable all over, and it is very common due to all the environmental toxins. As you eliminate these metals, bear the uncomfortable body aches and realize that they are leaving your body forever.

Meat-Eating and the Acid Body Condition

Meat-eating creates an acid condition in the body. When meat is eliminated, the body tries to reestablish its naturally-healthy, alkaline condition. As the acid condition of the body changes to one of alkalinity, symptoms may arise that may confuse the new vegetarian.

A sour, disagreeable odor may emit from the body as the acids leave or are neutralized. Hair may fall out and the breath may turn foul. Urine may be very dark and a sharp, bitter taste may be in the mouth.

Weakness of the arms and legs may occur. Many people contuse this weakness for protein deficiency. Instead, the weakness has resulted from a consumption of too much acid-forming protein in the past. The body's energies are directed toward neutralizing these old toxins and so you may feel weak for a temporary period. Once the toxins are taken care of and an alkaline condition is reestablished, then strength returns to the limbs.

The discomfort of an over-acid body caused by meat-eating can be quickly overcome by a high-alkaline diet, such as fresh fruits and vegetables.

Specific Symptoms

Most people who change their diet and improve their health may experience one or more of the symptoms described below. Depending upon your past health, these symptoms may be mild or intense, short-term or long-term, temporary or recurrent.

As you improve your health, however, and stay on an optimum diet, all symptoms will gradually disappear.

Under no circumstances should these symptoms be halted by drugs.

Relief from some of these symptoms may come through fasting and rest primarily.

Moderate exercise is also beneficial, if your strength allows. Sleep and freedom from stress is vital.

Sunshine and fresh air will also aid in detoxification.

Headaches

A headache is the body's chief warning signal of body toxicity. The toxic load in the body has increased so fast that poisons are circulating in the bloodstream and cause irritation to the brain and nerves.

Aspirin should never be taken for a headache. For some relief, lay down and rest with a cool, damp cloth across the eyes and forehead. Fasting may also help. Have someone massage the neck and temple. Avoid all stress at this time.

Upset Stomach and Diarrhea

When food is not being digested properly or is passing right through your body, then it is time to stop all food intake. This is your body's way of telling you it doesn't require any nourishment at this time, but instead is busy cleaning.

Careful food combinations and avoiding heavy foods are advised.

Diarrhea should not be halted by medicines. Rest and abstinence from food are your best resorts.

Constipation

A new diet may occasion temporary constipation. Brisk walking of at least one mile a day will help end this problem.

Eating foods naturally high in water and fiber will eventually remedy this condition. If little food is eaten, drink distilled water whenever thirsty.

On a diet of fruits and vegetables, constipation disappears, never to return.

Weight Loss

Weight loss is entirely normal when the diet is improved. Some individuals become alarmed when their weight falls rapidly. In most cases, this is not a cause for alarm.

From five to fifteen pounds of water weight alone may be lost when salt is completely eliminated from the diet. In some individuals, five to twenty pounds of old fecal matter may be eliminated from the colon. All of this is useless weight, and you should say, "Good riddance!"

The body will also try to eliminate all diseased tissue in an effort to rebuild a healthy body. It will try to strip itself down to the bare foundations and then begin to add on only healthy tissue.

Weight loss may occur for six months to a year. Exercises for muscle growth, such as weight lifting and swimming, will help rebuild the body with lean, muscular tissue. Be sure that your diet includes sufficient amounts of sweet fruits that are high in calories to balance out the low-calorie salads.

Usually, you can expect to weigh about twenty pounds less after you renormalize your body from the typical high-meat and fat diet of most Americans.

In General

Almost all the symptoms experienced during a dietary change are due to the body's efforts to detoxify itself as rapidly as possible!

You can help in this process by fasting and getting plenty of rest. Be sure you get all the sleep you want and try to avoid stressful situations. During detoxification, you need as much peace and privacy as possible.

Never halt any symptom with medication. It will only reappear later in greater intensity.

Above all else, cultivate a positive attitude about what you are doing. Do not feel like you are punishing yourself or that you are making any great sacrifices. You are recovering your health, and that is the greatest reward that can be expected.

Realize that your sincere efforts will give you health beyond your expectations. Do not dwell upon your temporary discomforts. Instead, indulge in positive activity, such as exercise, gardening or helping others.

All symptoms will pass in time. The pain today will be a memory tomorrow. The discomforts you endure now mean an absence of suffering, later. You are healing yourself with your courage and wisdom. You have much to be thankful for.

http://www.rawfoodexplained.com/symptoms-during-dietary-transition/some-unpleasant-symptoms-and-their-causes.html

Exercise during Pregnancy May Lower Risk for Obesity in Unborn Child
According to research literature, weightlifting and aerobic training during pregnancy has been shown to be safe and beneficial to the mother and unborn child. Special training protocol must be adhered to however, and the pregnant mother should always undergo prior consultation with a physician. A recent study published in The Endocrine Society’s Journal of Clinical Endocrinology & Metabolism explored this subject by examining the effects of moderate-intensity aerobic exercise on offspring birth weight and development of maternal insulin resistance. Significant evidence dictates that increased birth size is associated with a greater risk for the development of obesity in childhood. Restriction of maternal insulin resistance on the other hand can limit nutrient availability to the fetus, resulting in the lack of fetal development and dangerously low birth sizes. Paul Hofman, a co-author of the study explains that the moderate-intensity aerobic exercise implemented had a positive impact on nutrient stimulation of fetal growth resulting in a reduced birth weight without altering insulin sensitivity dynamics in the mother. This is an ideal combination of results as structured exercise usually results in a reduction of insulin resistance. As theorized by Hofman, “the physiological response to pregnancy…supersede(s) the chronic improvements in insulin sensitivity previously described in response to exercise training…” In the randomized trial, 84 first-time mothers were assigned to either an exercise group or control group. The exercise group engaged in five, 40 minute sessions of stationary cycling per week until at least 36 weeks gestation. Insulin sensitivity was assessed at 19 and 34-36 weeks gestation, while birth weight and BMI were measured within 48 hours of birth. The training had no effect on maternal body weight or BMI, insulin resistance from baseline to late gestation, or any other parameters of glucose regulation. Offspring of the exercisers were 143 +/- 94 grams lighter than the control subjects, with no variations in birth length. According to this study, it may be suggested that moderate-intensity aerobic training can provide for desirable adaptations within this special population as it relates to disease risk and optimal development. (Journal of Clinical Endocrinology & Metabolism, 2010)

Mobility Issues in Middle-aged Americans
The prevalence of diminished mobility and capacity to perform activities of daily living (ADLs) seen in individuals ages 65 and over is considered one of the most significant health care concerns in North America. A recent study published in the journal Health Affairs examines statistical data pertaining to disability trends found among Americans aged 50 to 64 by analyzing updated information derived from the 1997 to 2007 National Health Interview Survey. It was found that the percentage of middle-aged Americans who report disabilities related to mobility increased compared to the prevalence seen within the last few decades. This is in direct contrast to a disability decline examined in Americans ages 65 and over. The reason for this increase is not particularly clear, but it appears that a majority of the health problems are initiated in the third and fourth decades. Linda Martin, the lead author of the study states that, “although the overall rate of needing help with personal care among this group remains very low – less than 2 percent – this rise in disability is reason for concern.” The 1997 to 2007 National Health Interview Survey derived information from thousands of community-dwelling Americans each year about a broad range of issues regarding health status. More than 40% of individuals aged 50 to 64 reported that they had problems with at least one of nine physical functions addressed in the survey. Over the 10 year period, a significant increase was noted in the proportion of people reporting problems with stooping, standing for 2 hours, walking a quarter mile, or climbing 10 steps without resting. Many of the mobility issues reported within the survey were attributed to back or neck problems, diabetes, depression, anxiety, or arthritis. It is suggested that the reported increases in mobility issues within this age group may reflect true deterioration of health patterns, improved awareness of conditions due to efficient diagnosis protocol, or the extended lifespan of individuals with disabilities that began in the first and second decades. Vicki Freedman, a study co-author states that “patterns suggest the need for prevention and early intervention before the age of Medicare eligibility.” It appears that lowered mobility in the middle-aged population is due to numerous dynamics, but it would be prudent to suggest that the lowered levels of physical activity seen among all population segments may have a part to play in the emergent issue. (Health Affairs, 2010)