1 second Abs

5 minute abs
Lose 5lbs in 5 minutes
7 days 7 pounds


What do all of these advertised weight loss programs have in common?


They are all full of shit. No, really they are. 


There is no way you are going to lose 7 pounds of fat in 7 days. Physically impossible unless you had surgery to cut it out. Hey, at least the 5 minute abs is one I can almost get, workout for at least 5 minutes and you will burn some calories. 5 minutes is better than nothing, and next week you can progress to 6 minutes!


Why America, are we so damned wrapped up in weight loss techniques that have never been proven, probably never will and cost YOU extra money to listen to some guys secret? Well guess what, today is your lucky day. I am going to tell you a secret about weight loss, one that is so secretive, no one talks about it anymore. In fact, its just like Fight Club. #1 rule of Fight Club? Dont talk about Fight Club.


Ok Hashmeer, are you ready baby? Cause I got a secret, and it is SOOOO GOOD TO HEAR IT.


Ready? Here is the secret to losing weight.
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Don't get fat in the first place.


What?


Oh Yeah, Diet is a noun, not a verb.


Really?


Listen guys and gals, unless you want to die around 55, we have to start making some changes. Small ones at first, and then big ones. All to often I see people that are so frustrated with themselves that they try to change overnight by eating new foods, working out and buying all new clothes in the size they want to be in as motivation to starve themselves.


First you have to look in a biology book and compare it with human history. We humans tend to get fatter around the winter time. The Holidays have a part to play in that, but Mother Nature, who by the way hates the term Muscle Confusion (she knows what muscles do, you cant confuse them) has protected us for Ions by helping us stay warmer in the winter by adding some insulation. 


Also if you think about it, there is just a small band around the Earth that is able to support life 24/7 365 without the use of man made air conditioning or buildings. 


Its called the Equator.


The further away we got from the Equator, the more we needed to rely on our ingenuity to stay alive. Without it, we would all be dead from exposure, hunger and dehydration.


So is fat the problem?


Excess fat on the human body is an issue. Fats themselves are not. take a look at some of these interesting facts:

Fats provide energy. Gram for gram fats are the most efficient source of food energy. Each gram of fat provides nine calories of energy for the body, compared with four calories per gram of carbohydrates and proteins.


Fats build healthy cells. Fats are a vital part of the membrane that surrounds each cell of the body. Without a healthy cell membrane, the rest of the cell couldn't function.


Fats build brains. Fat provides the structural components not only of cell membranes in the brain, but also of myelin, the fatty insulating sheath that surrounds each nerve fiber, enabling it to carry messages faster.


Fats help the body use vitamins. Vitamins A, D, E, and K are fat-soluble vitamins, meaning that the fat in foods helps the intestines absorb these vitamins into the body.


Fats make hormones. Fats are structural components of some of the most important substances in the body, including prostaglandins, hormone-like substances that regulate many of the body's functions. Fats regulate the production of sex hormones, which explains why some teenage girls who are too lean experience delayed pubertal development and amenorrhea.


Fat provides healthier skin. One of the more obvious signs of fatty acid deficiency is dry, flaky skin. In addition to giving skin its rounded appeal, the layer of fat just beneath the skin (called subcutaneous fat) acts as the body's own insulation to help regulate body temperature. Lean people tend to be more sensitive to cold; obese people tend to be more sensitive to warm weather.


Fat forms a protective cushion for your organs. Many of the vital organs, especially the kidneys, heart, and intestines are cushioned by fat that helps protect them from injury and hold them in place. (True, some of us "overprotect" our bodies.) As a tribute to the body's own protective wisdom, this protective fat is the last to be used up when the body's energy reserves are being tapped into.


Fats are pleasurable. Besides being a nutritious energy source, fat adds to the appealing taste, texture and appearance of food. Fats carry flavor. Fat is also the reason why cookies melt in your mouth, french fries are crispy, and mom's apple pie has a flaky crust.


Next installment we talk about some of the good things about fats and why its just more than fat that is making you fat.

Types of Muscle contractions

Classification of voluntary muscular contractions

Voluntary muscular contractions can be classified according to either length changes or force levels. In spite of the fact that the muscle only actually shortens in concentric contractions, all are typically referred to as "contractions".

• In concentric contraction, the force generated is sufficient to overcome the resistance, and the muscle shortens as it contracts. This is what most people think of as a muscle contraction. nicks note: the "positive"
• In eccentric contraction, the force generated is insufficient to overcome the external load on the muscle and the muscle fibers lengthen as they contract. An eccentric contraction is used as a means of decelerating a body part or object, or lowering a load gently rather than letting it drop. nicks note: the "negative?
• In isometric contraction, the muscle remains the same length. An example would be holding an object up without moving it; the muscular force precisely matches the load, and no movement results. nicks note "staying in the leaning rest or push up position."
• In isotonic contraction, the tension in the muscle remains constant despite a change in muscle length. This can occur only when a muscle's maximal force of contraction exceeds the total load on the muscle.
• In isovelocity contraction (sometimes called "isokinetic"), the muscle contraction velocity remains constant, while force is allowed to vary. True isovelocity contractions are rare in the body, and are primarily an analysis method used in experiments on isolated muscles which have been dissected out of the organism.

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Rage

Anger. Its an emotion. It can negatively affect you when not handled properly.

Rage. Is an action. It allows you to unleash the fury of your anger on yourself. Not others.

Lin Mcateer taught me to train, not to workout.

Rage.Think.Exist. but just b.

remember, what WE do in life, echoes in eternity..........

Jamie Oliver at TED

What it is

Fitness is not some special club, you do not have to buy 1 to get 1 free, you dont have to have a credit card. Fitness is the binder of life. Without it you perish early, missing out on some of the gems of being able to grow old.


Fitness is a way of life, not just something you do for 90 days and then quit. Its all consuming when done properly: you live it, you breathe it, you drink it and you pass it on to others most importantly.Its a way to change your life for free.


No one can force you to do it: it is on your own accord. But what is doing something if you dont give it 100%? You might as well lay down and die. For those of you that have your health: extend it. For those of you that don't, how can you make life easier?


Put yourself through hell for 45 minutes everyday and I promise you things will change, mentally, spiritually and physically.

Food is Fuel

We are what we eat. Its Ok to cheat, just not often. If the food you want to eat detracts from your training and life goal, simply don't eat it.

Watch your portion size and look at nutrient facts on labels. Adhere to the serving size unless you know you can burn the excess off.

Diet is a noun, not a verb.

That is all.

Insulin and Hormone Optimization by Mike Mahler

This is a great article Mike wrote on Facebook:

Mahler's Aggressive Strength Fitness Information Page's Notes
Why you must optimize Insulin for total hormone optimization:
 fat loss, healthy sex drive, muscle building

By Mike Mahler


Much more than any other hormone, anti-aging and                            hormone optimization starts with keeping Insulin in
the ideal range


What is Insulin?


Insulin is produced in the pancreas. Type 1 diabetics
do not produce insulin at all and thus have to take
 insulin injections. Type 2 diabetics produce too much
 insulin due to insulin resistance: insulin is being made
 in ample supply, but it is not being utilized and thus the
 body makes more to keep glucose levels from going too
 high. Unfortunately this leads to excess fat storage and a
 host of other health problems.


The true villain in heath disease is excess insulin not
dietary fat as many misinformed experts believe. Dietary
fat does not lead to clogged arteries. Excess insulin causes vasoconstriction, which leads to clogged arteries.
 (Explained in detail below)


When insulin sensitivity is optimal everything falls
 into place. When insulin resistance occurs more
 insulin is needed to drive down glucose levels.
More insulin production equals more stored body fat.


The optimal level of fasting insulin is less than
10 uU/ml (less than 5uU/ml is even better). If you
are over 15uU/ml you're in an aging state.


The biggest stimulators of insulin are carbohydrates
in particular refined sugars. Protein is a mild stimulator
of insulin (especially dairy proteins due to the lactose)
and fat has no effect on insulin at all.


The goal is not to get insulin levels down to zero or
too low. Insulin is needed to carry nutrients to cells;
otherwise cells will die off.


Insulin is necessary to supply glucose for optimal
 brain function. If you do not give your body what
it needs to make glucose from food it will turn to the
muscles to get it. This is often why people lose weight
 on low carb diets. Unfortunately what they are losing
is muscle more than fat. Moreover, glucose is needed for
mood regulation, which is why many feel terrible on low
 carb diets. If you follow a low carb diet for too long
you will inevitably gain a lot of fat back when you
 introduce carbs back into your diet. Your body has
 been deprived of carbs and will store the carbs that
you give it whenever it can resulting in increased fat.


On the other hand, high carb diets (more than 60% of
 total calories) increase glucose levels too much which
 results in increased insulin to drive down the excessive
 glucose levels. The end result will be poor body
composition, poor mood, and poor health. Excess
 insulin production from high carbohydrate diets will
increase stored body fat, which compromises the
metabolism of sex hormones. The fatter you are,
the more estrogen receptors you have, and the less
access you have to testosterone.


This is why you cannot use testosterone no matter
 how much you are making if insulin is not in the
right range.


Insulin must be balanced with its complementary
 opposite, glucagon.


Insulin must be balanced with the hormone glucagon.
 While insulin drives nutrients into cells, glucagon
 mobilizes stored energy to circulate in the blood stream
as a source of energy. High insulin levels block the release
 of glucagon, which is needed for brain function.


Excess insulin levels are an indicator of excess calories,
 in particular carbohydrates. Moreover, the more you eat,
the more free radicals you make resulting in an increasingly
 taxed immune system. High insulin levels also cause the
stress hormone cortisol to be used as a backup system
which leads to excess cortisol production. Excess cortisol
destroys testosterone, DHEA, and human growth hormone
 (HGH) production. Cortisol increases insulin resistance
 and indirectly increases insulin. It makes the pancreas
pump out more insulin to bring the cortisol levels down.
 Excess cortisol causes death of cortisol sensitive cells in
the brain. This is why, increasingly, research links
Alzheimer’s to excess cortisol.In fact Alzheimer's is
 often called Type 3 diabetes as it is essentially insulin
 resistance in the brain.


Through cortisol, insulin resistance causes the decline
of other hormones. The master steroid precursor hormone,
 pregnenolone, has to balance between DHEA, progesterone,
 cortisol, and other hormones. When glucagons levels are
inadequate the body will foucs on "surviving" rather than
"thriving". As a result, pregnenelone will not make DHEA
and progesterone and DHEA will not convert into
 androstenedione and androstenedione will not convert
 into testosterone. This is why trying to optimize a single
 hormone without optimizing first insulin and glucagon
 is futile and ineffective.


Insulin is increased by carbohydrate consumption and
glucagon is increased by protein consumption. You must
 therefore have protein and carbs at every meal to balance
 the protein/glucagons axis. Low carb diets (below 20%
 of total calories) will deprive the brain of blood glucose,
which the brain needs for optimal function and mood regulation
. What about fat? Low fat diets (less than 20 of total calories)
are a big mistake, as fat is needed to produce sex hormones.


Experiment with different macro nutrient ratios to see what
works for you. Many will do well with The Zone: 30%
protein, 40% carbs, and 30% fat. Others may feel much
better with what Dr Aziz calls the perfect 10 diet: 40% fat,
 40% carbs, and 20% protein.


Make sure to pick organic real food and get all carbohydrates
 from low glycemic fruits, legumes, and vegetables. Focus
on a mix of healthy fats: nuts and seeds, avocado, olive oil,
coconut oil, flaxseed oil, Pumpkin seed oil, and hempseed oil.
 Hemp, pumpkin, and flax are good sources of Omega 3 EFA's
 (omega 3 and 6), olive oil is a great source of omega 9
 (monosaturated) and coconut oil is a good source of saturated
 fat as well as medium chain triglycerides which are a great
source of efficient energy. Try a meal with a tablespoon of
coconut oil two hours before a workout and enjoy the benefits.




Supplements that help with insulin resistance include:


R-lipoic acid 100-200mg at each meal
Quadracarn: http://www.mikemahler.com/quadracarn.html
Magnesium Oil: http://www.mikemahler.com/magnesium.html
Resveratrol: http://www.mikemahler.com/resveratrol.html