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40-4-40 Challenge

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How much time do you spend exercising? Over the years at the Gym, I’ve seen everything from Gym rats who spend hours at a time exercising to those that do less than 30 minutes. Of course, there are always those who are there for an hour or more and spend 80% of the time talking.

As part of the 52DC we came up with the 40-4-40 Challenge to encourage individuals to really do a workout. Here’s how it works.

The 40-4-40 is complete when the participant completes 40 exercise sessions (CT/RT or any combination) lasting 40 minutes or greater. This simple structure will help you build the body you always wanted while shedding those extra pounds. Here are the simple rules for participation:

1 – The sessions should be done one at a time.

2 – The minutes are not cumulative (i.e. – you cannot do a 60 minute workout one day and a 20 minute the next and count them as two.)

3 – A spin class that lasts 60 minutes, would only count as one 40 minute session.

4 – However, if there is a distinct break, it counts as two sessions (i.e. – 45 minutes on elliptical and then lifting for 40 minutes.)

5 – There is one exception: If you walk 20 minutes to work each day, then on the same day walk 20 minutes home, that would count as 1 event.

This may be listed as one of your Personal Goals.

Over the years, questions were asked that we thought were not needed to be set forth.

Does your warm-up and cool-down exercises and stretches count in the 40 minutes? YES.  That is always a component of your workout.

What about rest time between exercises – should it be deducted from the 40 minutes? NO. Required rest – is just that – required rest.  However, talking time doesn’t count. You should be working out – not talking.

Almost all of my workouts exceed 40 minutes. More often than not, I may have to aggressively keep them to 40 minutes so I can get to work on time.

One of the benefits – It helps you focus on being more efficient with your workout time.

Just one of the things you learn by being part of the 52 Day Challenge.

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Chocolate may become extinct.

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This is the saddest news I’ve ever read. The World could run out of Chocolate within 30-40 years. 

They might be able to save this essential food with gene editing. If you love chocolate but oppose genetically modified foods, you are in for one big moral conflict.

Me – I can look the other way.

Happy New Year!

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May you and yours have a Joyous and Healthy New Year!

2018

Sign Up  for the 52 Day Challenge.

See you at the 52DC Starting Line.

Gary Taubes: Opinion

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Found this interesting Opinion piece by Gary Taubes published on December 22, 2017, online in the Globe and Mail entitled: Minimal carbs, lots of fat, incredible dieting results – but not enough science.

There really isn’t much new in this article that you haven’t read before, but it puts it all together and may very well be a good read for the Newbie.

This is citation is interesting:

Now, decades later, the most recent unbiased review of this evidence – from the Cochrane Collaboration, an international organization founded to do such unbiased reviews – has concluded that clinical trials have failed to demonstrate any benefit from eating low-fat diets and so, implicitly, any harm from eating fat-rich foods. The 2015 review describes the evidence as only “suggestive” that avoiding saturated fat specifically may avert a single heart attack and says it’s even “less clear” whether this would lengthen anyone’s life.

Put simply, if this were a legal case, saturated fat would easily be acquitted. Any unbiased judge might even toss it out of court. This puts the history of LCHF diets into an entirely different perspective: remarkably effective medical interventions – both as treatment and preventive measure – that were rejected as quackery not because they were harmful but because they clashed with naive biases about the causes of obesity (gluttony and sloth) and the nature of a healthy diet.

Now – go and enjoy your Holiday Meals and Parties and when the New Year dawns and you think about undoing the damage done and getting healthy — Sign up for the Winter 2018 52 Day Challenge. See you at the Starting Line.

Canola Oil – May not be healthy.

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Because of the Omega 6 : Omega 3 imbalance in our general diet, I cut back on vegetable oils. Corn and Soybean oils being the most pervasive in our diet, I attempt to avoid products with those in them. Try to find a bottle of salad dressing or mayonnaise without one or the other – almost impossible.

I was very happy when Hellmann’s came out with mayonnaise made from Canola oil. I could rest easy. After all, their Olive Oil mayonnaise is actually their soybean oil mayo with some Olive oil. No real help there.

I use Olive oil, butter and coconut oil for most all frying except when you need a higher cooking temperature. For that cooking task, I’ve got a big bottle of Canola Oil. Gets used rarely, but it is there for that purpose.

Now it has all gone to hell in a barrel.

Check out this Study from Temple University: “Canola Oil Linked to Worsened Memory and Learning Ability in Alzheimer’s Disease.”

The researchers started by dividing the mice into two groups at six months of age, before the animals developed signs of Alzheimer’s disease. One group was fed a normal diet, while the other was fed a diet supplemented with the human equivalent of about one tablespoon of canola oil daily.

The researchers then assessed the animals at 12 months. One of the first differences observed was in body weight – animals on the canola oil-enriched diet weighed significantly more than mice on the regular diet. Maze tests to assess working memory, short-term memory, and learning ability uncovered additional differences. Most significantly, mice that had consumed canola oil over a period of six months suffered impairments in working memory.

What am I to do? Chuck the bottle of Canola Mayo in the garbage along with the bottle of Canola Oil? Go back to Soybean oil mayo – with or without Olive oil? What about high temperature frying?

Should we rely on just this one limited study? Can we afford not to? 

Here is a Chart of various cooking oils and their smoke point.

It looks like I need to pick up some Avocado oil. 

The 2017 “Classic” 52 Day Challenge

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The 2017 “Classic” 52 Day Challenge has just ended. 

Strange coincidence. The “Classic” Challenge was the very first Challenge all those many years ago and this was the first Challenge as the 52 Day Challenge Group linked to the Men’s Health Facebook page. A new day dawns.

There are 67 people signed up for this group. Of those, maybe 1/3 are prior Challengers. Very few individuals actually participated in this Challenge. WHY? No idea.

I was in favor of maintaining our link with Men’s Health since it would be a feeder into the Challenge. 67 interested individuals speaks to that. Still – The next Challenge which starts on January 3rd is going to give us a better idea of how this is going to play out.

Victor said it best: Build it and they will come.

For me – I will continue to participate. I like the dynamics – I like the people – I like the camaraderie.  And – I am afraid of falling back into old habits.

This morning – I looked out the window at about 6:00am – the Snow that was coming up the coast had not arrived yet. Woke my wife and said – Gym Time. We were at the gym by 7:15am. The Classic Challenge may be over but my life – which includes the gym – is still on track.

Here are my final numbers for the Challenge as of Friday, December 8, 2017, Day 52 (100%)

  • Clean Eats: 96/102/96 (100%)
  • Resistance Training: 18/15 (120%)
  • Cardio Training: 19/15 (126.67%)
  • Personal Goal 1 (Push-ups): 2600/2600 (100%)
  • Personal Goal 2 (Chin/Pull-ups): 1300/800 (162.5%)

I’m pretty happy. There were a number of vacation days that I was unable to get to the gym. Still – I managed to get within 3 workouts of my usual 20 RTs and 20 CTs.

My weight this morning was the same as my weight at the start of the Challenge. Maintaining my weight is an unstated and continuing goal. I have never weighed the same for this long a time – over 10 years.

Winter has come – I put on clothing from last season without worrying if it would fit. So Nice!

So with that in mind – See everyone on Wednesday, January 3rd for the 2018 Winter Challenge.

Lies We’ve Been Told!

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The big health news – The Sugar Industry Lied. “What The Industry Knew About Sugar’s Health Effects, But Didn’t Tell Us.” This story has been repeated in a number of publications. The original “study” was published in PLOS Biology.

Simply stated: The Sugar Industry aggressively hid the fact that sugar had negative effects on health and advertised that it was a healthy nutrient.

The sugar industry did not disclose evidence of harm from animal studies that would have (1) strengthened the case that the CHD risk of sucrose is greater than starch and (2) caused sucrose to be scrutinized as a potential carcinogen.

Are you shocked. Read Michael Moss” Salt Sugar Fat: How the Food Giants Hooked Us. Or Gary Taubes’ Good Calories, Bad Calories. And so many other books out there – in the Low Carb world.

Does this sound familiar. Smoking is healthy – right? How many years did it take to show the lies the Tobacco industry foisted upon us. 

Big Tobacco finally tells the truth in court-ordered ad campaign.”

Smoking kills 1,200 people a day. The tobacco companies worked to make them as addictive as possible. There is no such thing as a safer cigarette.

Ads with these statements hit the major television networks and newspapers this weekend, but they are not being placed by the American Cancer Society or other health groups. They’re being placed by major tobacco companies, under the orders of the federal courts.

Lies our Fathers Told – Dietary Fat is unhealthy. Carbohydrates are healthy. Sugar, Tobacco, Low Fat – name your poison.

It is up to you to read, understand and control your own health.

Rant over.

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