Body Economics

Business; that is what your body is about.

By: Samuel Dybdahl

The Problem
The 40 year old guy stares at you with his baggy sweat pants and oversized hoody covering those years of  caloric build up he calls an abdomen. He uses the squat rack for his 45 lbs. barbell curls everyday; where did that get him?

Is that where you want to be? I doubt it.

The Solution
This involves a reference to one of the economic greats, Vilfredo Pareto, and a simile to the practice of metabolic resistance training to develop maximal results (alleviating the excessive messing around in the gym).

The Pareto Principle denotes that 20% of the inventory will generate roughly 80% of the profit/results. This can apply to operations management, economic fundamentals and the human body alike.

Using the 20% in the gym will save time, give better results and eliminate that previous fitness stagnation.  The bodies economic demand is to have maximal workouts to achieve the best results in the most efficient time.  Bench/Push-ups, Squats, Deadlifts, Pull-ups/Chin-ups, Calve Raises, and Clean/Press: These are the core movements which will lead to physical excellence.

The Science
Others exercises may be added, though when core movements are taken  away, so are the metabolic outputs of your bodies economy or EPOC.  These exercises supply 80% of the outcome/profit for your physical goal;  The Exercise Post Oxygen Consumption level increases dramatically with routines utilizing the said exercises, meaning that extra calories will be burned throughout your regular daily activity; giving you a metabolic advantage over that man isolating his biceps over on the squat rack.

The Challenge
Track a maximal training effort with these movements and the rewards will be astonishing.  Every time attending the gym try to add 5lbs to each movement.

If conducting a full body routine/ Non linear Periodization, ensure at least 24 hrs rest between exercise sessions.  If Periodization is still a goal, incorporate particular movements on complimenting isolating days; IE barbell squats on legs day.

On that note I leave you with this:



Never Quit

Coffee: That Dehydration Hydrates Me.

Why caffeine is the least of your problems...
By Samuel Dybdahl

Caffeine... published studies seem to cyclically determine whether it is bad for you or not. Both positive and negative effects of caffeine can be found documented.  Instead of constantly arguing whether one should drink caffeine; keep it simple: DRINK IT OR DO NOT DRINK IT.

Furthermore, caffeine has been used as an ergogenic aid in many sports including within the Olympics (dosages above or around 800mg may disqualify a competitor) 

I do not drink caffeine because it dehydrates me...

Quoting the Mayo clinic directly on this circumstance...
  
"Katherine Zeratsky, R.D., L.D.
... Researchers used to believe that caffeinated drinks had a diuretic effect. This means that you would urinate more after drinking them, which could increase your risk of becoming dehydrated. Recent research shows that this is not true and that caffeine has a diuretic effect only if you consume large amounts of it — more than 500 to 600 milligrams (the equivalent of 5 to 7 cups of coffee) a day. "
 
Researched benefits of caffeine

Studies have found correlations with caffeine consumption and ....

• Alzheimer's prevention
• Increased Athletic performance
• Increased insulin sensitivity
• Increased metabolism
• "athletes that consumed caffeine and carbs after strenuous exercise had 66% more glycogen in their muscles 4 hours later than athletes who just ingested carbs alone.Glycogen is important because it is the fuel your muscles use to function."- directly quoted study
• Caffeine relieves post work-out muscle pain by up to 48%. 
• Coffee has been touted for an appetite suppressant.

Over caffeinated...? The solution

Being over caffeinated may be one of the most common discouragements of caffeine intake. Not to mention the overplayed 'adrenal fatigue.'

Moreover, it is possible to cycle off caffeine within a week or 2 without 'withdrawal' symptoms if done intelligently using incremental decreases in dosages. IE Day 1 600mg; Day 2 500mg; Day 3 400mg; and so on (if you feel tired at a certain decrease maintain the previous level until adjustment or decrease in smaller intervals)

 Before ordering an extra cream coffee to increase that lagging metabolism, remember, you just added several calories to your diet... Perhaps stick to the lower calorie caffeinated beverages to achieve health benefits.

On That Note...

I have been taking classes and writing a lot (for college and a health related book with personal fitness/ diet experimentation) recently. While limiting my posts on here and as the Hartford CT Fitness and Health examiner, I noticed over 2,000 views since leaving this blog; I will try to keep some semi-regular posts...

You Juicin'?

Juice Fasting
By Samuel Dybdahl cPT
Juice Fasting is starting to trend (there goes that fancy yet important word). Ever seen the Movie "Fat, Sick, and Nearly Dead."  I would recommend watching this before you start a juice fast, it is very informative.  I digress,  Juice  fasting is used commonly for general 'Detox,' 'Weight Loss', and several other health related issues including: arthritis, depression, caffeine addiction, autoimmune diseases, and severe infections. Claims and scientific studies are limited in Juice fasting research.... I decided to give this method a chance.


The Challenge
Get a Juicer ($20 at Walmart) and try this for 2-3 days!  Seriously, I am challenging you.


The Benefits

• It is important to understand you aren't drinking your average grocery store processed Juice, you are making your own.  I have noticed the most efficient Juicing fruits/veggies tend to be: cucumbers, bell peppers, celery, apples and grapes (Give it a try).
• You begin to want juice and are not tempted by solid state food after you make it past the first couple days.
• You feel extremely energized after the fruity beverages especially... Likely due to the micronutrients and blood sugar response (all that dietary fiber is displaced leaving you with some serious fructose; not bad, it is just your normal monosaccharide!?)
• You clear up some stuff that has been sitting around in your intestines for a while. (relieving any excess intestinal distention-skinny you)
• Being hungry isn't an issue if you make it through the first days of the challenge...

Catabolism?
If you are into aesthetics, trust me, you will look great after your juice fast.  If you only do the fast for 2-7 days, the catabolic window is short and you will be still pushing the same weight (4 days in I could still bench 275).
Science
Closest research related to Juice fasting would probably relate to the great method of Intermittent Fasting.  Look up the effects of Intermittent Fasting on body composition; a controlled study took subjects with the normal Calorie Restrictive Diet (CR) and an Intermittent Fasting (IF) variable group.  The subjects were monitored very carefully, assuring same sleeping schedules and caloric intakes (IF is essentially partitioning nutrients into a time frame). The results: CR showed approximately 75% of weight lost in Body fat and 25% of weight lost in muscle mass; where as IF saw approximately 90% of weight lost in Body fat and 10% in muscle mass.
It is intelligent to consult with a physician before attempting something out of the daily routine, "Fat, Sick, and Nearly Dead." demonstrates the physiological and mental benefits achieved by Joe Cross after going on a 60 day period of Juice fasting (including blood tests).

How Do I Juice Fast?
Juice some veggies and fruits without consuming food, Keep it simple!  Comment/PM if you are interested but need more info.


On that note, I leave you with this:

samuel.dybdahl@gmail.com

Nutrition: Frozen Fruit vs Fresh Fruit?

Which is Better, Frozen or Fresh Fruit?
By Samuel Dybdahl cPT
Fruit
If you don't like fruit at all, leave. Let's take a look at the ways fruit is commonly purchased: Frozen and Fresh. Don't get me started on canned.

Fruit, is it Really Fresh?!
Going to your local grocery outlet, you may think you are purchasing the most healthy fruit option in the produce section. It is likely that fruit was picked well before being ripe and sat in a warehouse before shipment.
Nutrients are still retained, and this fruit is still healthy; rinse that pesticide off before you down your strawberries.  Consideration: if you get your fruits at a farmers market, you probably are getting some optimally fresh fruit.






Frozen, You Had Me at Hello
Frozen fruit can be equivalent in nutritional value to fresh. Make sure it has no added preservatives or any syrups on the label, just fruit.

Why get Frozen? Easy, it's economical, convenient, longer shelf life, nutritious, portions can be stored, and most importantly: they were picked at the peak of FRESHNESS, no sitting around in that dusty warehouse.

Foremost
Try purchasing some Fruits in the frozen section, if your are aiming to eat healthy, this is an easy way to go; need I say less expensive.  If you don't enjoy them in there cold state, try thawing or microwaving for a few seconds (won't destroy the nutritional value).



On that note, I leave you with this:























samuel.dybdahl@gmail.com

Whoosh: Fat Yesterday, Lean Tomorrow!

Fact or Legend? Whoosh: Nonlinear Weight Loss
By Samuel Dybdahl cPT
Skeptical?
I am going to reference the great Lyle McDonald. The importance to understand the "whoosh" effect, being it can be mastered in the low body fat %, visual, calipered, and scaled.  Remember, science is all theory, the fallacy to believe that anything is factual can leave you misinformed, so take this as the article it merely is.









Whooshing
It is theorized that fat cells may have emptied triglyceride stores which fill with water, causing no visual or scaled weight loss due to water retention.




The effect: After days of impeccable dieting and cardio you see nothing and the scale may be heavier?!  You go out have a few drinks with your friends, wake up the next morning, BAM down 5-10lbs and look awesome in the mirror.

Crazy? No.  Water retention weight gain has been noted with bioelectrical impedance; weight loss in subjects expending more calories than intake have seen this nonlinear pattern of weight loss...

Suggestion
If you are not seeing results, yet positive the caloric expenditure is on track, keep going. Don't be discouraged.  It is likely water retention may be playing a role, in that case try reading this post: Water Retention.


On that Note I leave you with this:


I don't care who you are, now that's funny!#












samuel.dybdahl@gmail.com

Sleep: More than 1 Way? Superhumans?!

Insight into "Superhuman" Sleep, Not that Superhuman.
By: Samuel Dybdahl
The Basic: Monophasic 
Here me out on this, the common individual is aware of the recommended 8 hrs of consecutive sleep a night; this is known as the monophasic sleep cycle.  It consists of one extended period of sleep in which there are different phases being hit as time passes, the most known and perhaps important being Rapid Eye Movement  sleep or R.E.M.  It is said that the basic biological functions of the brain are restored and prepared for the coming waking hours.

But wait, it doesn't end there?!

How can People Function with a different pattern?!
Guess what, I have said this post and post again, surprisingly, the human body is relatively intelligent.  Your body recognizes a cyclical pattern of sleeping, and adapts to enter R.E.M. sleep at a faster pace after you lye down. This is referred to scientifically as "REM rebound" Now on to the other patterns...


Polyphasic Sleep Cycles
I am sure you are getting the gist; "poly" the latin root meaning "many" and phasic being a distinction of phases, one can assume "multiple phases"... I digress, Biphasic (classified under polyphasic), or a 2 phase sleeping cycle assumes one to sleep a 4-6 hour duration followed by a shorter bout (still entering REM from adaptations) later within the waking hours.

Uberman cylce
Equates to 6 naps in duration of 20 minutes spaced 4 hours apart. 

Dymaxion cycle
Equates to 4 naps in duration of 30 minutes every 6 hours.

Everyman Cycles
This cyclical pattern ranges from 2-5 naps defined by 1 sleeping bout being longer in duration than the following naps.

Moreover
It is important to understand that I am not telling you to try these patterns, just merely educating the existence of them. Polyphasic patterns are commonly referred to as "Circadian rhythm disorder." Humans adapt biologically when attempting a polyphasic pattern, allowing us to complete a faster sleep cycle before hitting REM.  Many famous people have been said to practice these patterns, one of the most brilliant being "Bucky" Fuller.


On that note I leave you with this:

if you want to practice this at work, the best place is definitely the bathroom.#


















samuel.dybdahl@gmail.com

Bro Science: The Best Ways to Stop Progress

Bro Science: Leave that Sh*t at the Door
By Samuel Dybdahl cPT
Ok this article is long overdue.  First of all, if a bodybuilder does it, it does not make it science (honestly, how many of them do you think research?  They tend to listen to a trainer.).... Chances are it makes it a less plausible solution due to the amount of illegal ergogenic aids and steroids that are tainting the industry. Once again, I digress.  I present you with the top bro tips, and why they are not true.



Yo Brah. . .
I heard you have to do high repetitions and more sets in the gym to get that sick definition brah, a ripped dude told me; he was rippped?!







The Truth
There are phases of any exercise programming, the typical mesocycle in Periodization (I get into NLP later) consists of 1. Adaptation (training in maintenance), 2. Hypertrophy, 3.Peaking, 4.Strength Power, and 5. Active Rest.  High reps can have its place in a regimen, though it doesn't necessarily constitute an increase/hypertrophy in a cross-sectional depiction of your myofilaments... Sorry bro.

Yo Brah. . .
I have to eat this 30grams of protein every 3 hours or my muscles will eat themselves bro, I am serious bro, it is definitely science, my mom said so too....

The Truth
Catabolism.  A process in which the body breaks down molecules into smaller units towards using energy,  Adenosine Triphosphate.  The body is surprisingly intelligent and particularly, if in a state of hypertrophy you will maintain the majority of your muscle and burn fat/ glycogen through the oxidative and nonoxidative pathways. Sorry bro.

Yo Brah. . .
Yo, don't eat that, it has 1 gram of fat; fat makes you fat bro?!  I stopped eating fish and EFAs because that stuff has fat yo...

The Truth
Fat is essential.  The myelin sheath on the neurons consists of fat.  On top of that, your body can't process essential vitamins A, D, E, and K without fat (fat soluble).  EFA (essential fatty acids) are not created by the body, and are needed for anatomical functions.  It is recommended that fat intake is 20%-35% of your daily macronutrient intake... Sorry Bro.

Yo Brah. . .
I am just doing Sit-ups this week in the gym bro, I am tonin' up that six pack.

The Truth
Spot reduction, the fallacy of many.  The human body will decide where it is getting the subcutaneous/visceral fat; you may have unequal distribution of fat (android, etc.), though you cannot reduce that distribution through exercise isolation.  To reduce Body fat, one must expend more calories than their intake.  3500 kcals is equivalent to 1 lb of fat, it is recommended to lose 1-2lbs of fat a week for healthy weight loss, this equates to a 500-1000 kcal deficit to be consumed daily.  Sorry bro.


On that note I leave you with this:
Trust me, I just got started on debunking the bro science with this post, WAAY more to come.






















samuel.dybdahl@gmail.com