Let’s look at an example of what I’m talking about.

Energy drives industrialized societies – homes, businesses, governments, and infrastructure. If you have no electricity, how will you run your lights, furnace, AC, phone, electric car, fill up at a gas station, etc.? How will you perform Internet-serviced fitness programs such as those mentioned above? Are you prepared? The failure of the power grid can be localized due to storms or regional due to a solar flare, EMP, or other event. Our current power grid is very vulnerable. Should a major failure occur, you would be back to the 1840s in the blink of an eye using wood for cooking and heating, and candle light for reading at night. Your day would be working during daylight and sleeping at night. You need look no further than the recent California storms in San Bernadino County where some locations received almost 10 feet of snow that stranded residents and broke power lines. Your electricity can go out at any time and could leave you in a very perilous situation. Every home and business can be affected. The figure below, illustrates the cascading effects of this process. Along with energy, telecommunications will shut down. Most people do not realize that cell towers are equipped with emergency generators, typically diesel. However, these generators have only a 24-hour supply. Unless those operating these cell towers have above ground or hand-pumped diesel tanks, the towers will shut down because gas stations will not run without power, which means that your cell phone even if charged, will generally only work for a 24–36-hour period after the power is gone. This is not something generally talked about in the news media, which will ensure that only those who pay attention to such problems will be prepared, which can lead to very dire consequences. And when this happens, good bye Internet fitness.

So, how would you do a follow along fitness program when you no longer have access to it? The power grid is vulnerable and a large solar flare could disable great portions of it. Thinking about natural fitness and the benefits it offers is important. Consider natural body exercises that you can easily transition to in event of or during an electrical blackout. Some of these include push ups, pull ups, jogging, sprinting, box jumping, lunges, split-squat jumps, dips, jumping jacks, toe touches, and many, many others, none of which require electricity to follow along with a trainer.

If you get caught and stranded in a large snow storm such as those recently in California and where power failed for several days, it would be necessary to be weaned from follow along with Internet fitness. While such fitness programs are fun and convenient, mix up your fitness program so you are better prepared for such an issue. I know what you’re thinking, that it will never happen. You should rethink your attitude. Also, try a wilderness fitness course such at that taught by SurvivalTrainingSchool.com, you will be glad you did. It is like I have said before, people who are more fit, perform better at everything, mentally, physically, and emotionally. Have a Happy and Healthy Day.

Water always seems to be at the bottom of the priority list for many, especially when exercising. You can never have too much of it while exercising intensely, relatively speaking. A reduced water intake thickens the blood and thus, restrains nutrient flow to vital organs and muscles. Insufficient water supplies interfere with temperature regulation, energy production, fat and food metabolism, digestive processes, muscle and joint lubrication, resistance to diseases and glycogen stores. Water should be drunk slowly throughout the day and should be as cool as possible. Water that is very cold, such as that with crushed ice or near freezing, is more refreshing and will tempt you to drink it rather than soda, coffee, or other drinks that are considered diuretics, which dehydrate the body causing frequent urination.

Advertisement: Amazon – Click on photo for more info

Those who exercise vigorously generate more body heat. To maintain the body’s ability to regulate its internal temperature and keep cool, water is necessary. Unless the heat that is built up is quickly dissipated, heat exhaustion and even heat stroke can ensue. Almost all heat lost by the body is through evaporation of sweat from the skin. In prolonged exercises, this loss can range from 2 to 3 cups of water per hour, depending on climate. If you are in a climate that has greater than 75 percent humidity, sweat loss becomes inefficient.

Let’s look at some basic statistics. A suited football player in hot weather can lose 2 percent of body weight in 30 minutes. For the average size player, this would amount to about 4 pounds of fluid or 2 cups of water! A marathon runner can lose 6 percent to 10 percent of body weight during a race. Martial artists in competition have lost between 2 percent to 5 percent during competition events and about 3 percent during basic exercise days. A golfer on a hot summer day may lose 1 percent to 4 percent during an 18-hole game. During exercise, look for signs of water loss: profuse sweating, headache, dizziness, nausea, vomiting, muscle weakness, flushed skin, and other characteristics. Look for rapid body weight loss (3 percent or more) and replenish fluids on a regular basis. Fluid intake during exercise should compensate for water loss anticipated.

Tip: When exercising anticipate how much water you will need, put this amount in a water bottle, and drink it throughout your workout so that the end of your exercise period finishes the water. Add ice if you can.

Two Ways to Determine Water Needs

There a couple of easy ways to determine how much water you need during or after your exercise.

Method I:

If you have no experience, try this: (1) For exercise times lasting 60 to 90 minutes, drink fluid freely until about 2 hours before your exercise, this includes any type beverage except alcohol, caffeine, or high sugar drinks (these cause dehydration). (2) Twenty to thirty minutes prior to your exercise, drink 1 to 2 cups of fluids. These extra fluids will replace what you may lose. (3) If you have begun your exercise, which will last longer than 30 minutes, consume about ½ to 1 cup of fluids each 20 minutes—about 4 cups per hour. Do not wait until you feel thirsty, especially on very hot days! (4) After your exercise program or competition, drink about 2 cups of fluid for each pound of body weight loss.

Advertisement: Amazon – Click on photo for more info
For most activities, I recommend the coolest water you can get rather than carbohydrate drinks such as Gatorade. These should be reserved for very high intensity, long duration events, i.e., soccer, football, marathon, and so on. The key is not to drink too much or too little water during your exercise time. Experiment for best individual results. At the end of your exercise program, drink about 50 to 100 grams of carbohydrates from a sport drink or fruit juice. As an example, Gatorade has 14 grams of carbs per 8-ounce glass whereas grape juice has 32 grams. This will ensure replacement of necessary electrolytes that have been lost. If you work out all day, as in a golf event, or when you train more than once per day, i.e., strength in the morning, golf in the afternoon, electrolyte replacement is very important.

Tip: Drink 4 ounces of purple grape juice (16 grams of carbs) about 30 minutes prior to exercise.

Method II:

This method is for those who like to be more precise. Go to the gym and perform your favorite exercise(s) for 30 minutes. Weigh yourself before and after the 30-minute period. Any weight lost should be the amount of water you need to drink to replenish water that was lost. For every pound of weight lost, you should drink 2 cups of water to restore the weight. Replacing more than 20 to 75 percent of sweat loss during any exercise may be uncomfortable. The important point is to keep track of your individual needs and replenish as necessary. Once you have an idea of what you need through exploring the process, you will know what is required and it will become a good habit.

Water Types

There are different types of water that can be consumed. This does not include coffee, tea, juices, soda pop, etc.; consumption of these products increases water requirements. The best type of water is filtered water. Filtered water is pure and does not contain the contaminants that tap waters do. Tap water has been shown to contain chloroform, which is linked to cancer. Tap water also contains unnecessary metals and minerals. The only answer for outstanding performance is pure water. Home purification or bottled water will serve this purpose, although realistically, most of us will continue to drink normal tap water. You should also know that in many instances, scientific research has shown that tap water is purer than most bottled water.

Along with water there are other items you should consider:

Vitamins and Minerals

Foods deficient in minerals and essential vitamins are prevalent on the grocery shelves; be sure to read the label for nutritional content. Many have been fooled into thinking they are eating healthy food, when in fact, they may not be. To combat this problem, a good multivitamin, multi mineral/nutrient supplement must be taken daily. Without both supplements, deficiencies plague the body and eventually can lead to illness or injury.

Physiological Dynamics

Physiological dynamics refers to the amount of time a nutritional plan takes to obtain and achieve visible results, i.e., that your cells, tissues, organs, etc. totally recover. The amount of time for personal physiological dynamics is highly variable among individuals; you should allow at least six months for proper results, i.e., to ‘see’ a difference. This is the shortest nutritional plan you should consider and is also precisely why fad diets fail.

Treat Yourself

Advertisement: Amazon – Click on photo for more info

Water is a big part of nutrition, more than you realize. However, while nutrition is very important, it must be tapered with realism. Once in a while, treat yourself to pizza, ice cream, candy bar, chips, etc. Whatever your favorite snack may be, it is okay to have it, just not too often. For those trying to lose weight, eating treats should be further apart (once per week) and then, opt for lower sugar and lower fat treats. If you are a competitive athlete, avoid sweets and treats during competition.

For many, nutrition will be the difference between great achievement and failure, i.e., the gain or loss of either lean muscle mass or fat or both. The concepts discussed in this chapter encompass the very basics of nutrition, but are scientifically sound. Once the basics have been adequately learned, additional tidbits of knowledge are easily added and retained in memory. There is much more to discover about nutrition that is beyond the scope of this book, so do not get frustrated with all the little details. Nutrition is another tool to health and longevity. The key is to find the proper balance between exercise and nutrition. To help with this key, I will again summarize the eight essential keys of nutrition. Although water is listed as number six, it becomes number one when working out. These keys should be followed each day and include:

1) Biochemical Individuality—we are all unique
2) RDA’s (very active people need more)
3) No junk food (prepare your own meals whenever possible)
4) Eat 5-6 small meals per day
5) Carbohydrates, Proteins, and Fat (eat adequate amounts of each—watch portion size)
6) Water supply (drink enough—make it cold to quench thirst)
7) Vitamin and Mineral Supplements (eat proper amounts)
8) Physiological dynamics (pursue your nutritional plan for 6 months to determine best results)

By following these eight keys to nutrition, you will build a lean, quick, strong and more importantly, a healthy body that will serve you for years and allow you to remain active and enjoy life more fully. Adjust caloric intake to your exercise program and daily activities. Take the time now to design a plan for your individual needs (begin with the menus and workouts in chapter 4). You control your own nutritional destiny—become your own nutrition expert!

Tip: If you’re over 40 years of age, help your heart by consuming about two tablets of 81 mg, low-dose aspirin just prior to bedtime, which has been shown to lower blood pressure. Drink 4 ounces of water, consume the aspirin and then, drink another 4 ounces of water after to avoid potential stomach irritation. If you have a history of stomach ulcers, bleeding disorder, etc., consult with your doctor first.

From the want-to-be athlete to the common fitness buff to the professional athlete, many find it difficult to resist the seductive messages that promise leaner bodies, bigger muscles and better stamina from the contents of a bottle or pill. Look at any fitness magazine and you’ll see what I mean.

Sales of some supplements received a huge boost beginning years back in 1998 when reporters revealed that baseball player Mark McGwire used the controversial muscle-building substances androstenedione and creatine during his successful bid to break Roger Maris home run record. Despite the outcome, that boost has stayed.

For those craving the miracle cure for large muscles and a lean body, McGwire’s powerful swing and bulging biceps were proof that performance-enhancing substances work. According to the Nutrition Business Journal that provides market research for the dietary supplement industry, U.S. sales of pills, powders, bars and beverages promoted to boost athletic performance reached $1.26 billion in 1997 to $26.4 billion in 2015 in the U.S. and is expected to reach $278 billion globally by 2024.

Advertisement: CytoCharge (click on photo for more info)

Was it practice or pills?
McGwire’s swing had more to do with his finely honed eye-hand coordination than popping a pill or a super-drink, according to Edward R. Laskowski, M.D., co-director of the Sports Medicine Center at Mayo Clinic, Rochester, Minn. As in many sports, finesse counts for more than sheer strength. After all, you don’t see many hard-core bodybuilders in speed sports. The simple reason is that the training for one is not conducive to competitive skills in the other. So, strength is not all its cracked up to be in some areas.

The danger is that young athletes and others emulated McGwire and began to use substances of questionable value in a bid to gain a competitive edge or to feel better about themselves; almost 20 years later that trend has not only continued, but has grown. However, this has always been a common problem in sports of all kinds. The athlete is always looking for an edge.

Rather than relying on a pill, we would stress the development of strength, skill, and athletic performance. Lets look at two of the most common supplements in use today.

For a little history, Androstenedione was developed by East German researchers who began using it in the 1970s in an attempt to boost the performance of Olympic swimmers and other athletes. Andro was introduced commercially in the United States in the mid-1990s. Marketers widely claim that a 100-milligram dose of androstenedione increases the male hormone testosterone by up to 300 percent. The increase, according to marketers, lasts for about 3 hours. Androstenedione is a precursor hormone in the production of testosterone. Most of the testosterone in men is produced by the testes; it is responsible for facial hair, a lower voice, bigger muscles and other male characteristics.

Testosterone also is produced in both men and women by the glands located atop each kidney called the adrenal glands. The adrenals, like the testicles, are part of the endocrine system, which secrete hormones directly into the bloodstream. Testosterone and other hormones are governed by a feedback system in the body that stimulates the production of a specific hormone when levels fall too low. The same system reduces production when optimal levels are reached. Proponents vehemently argue that the body directly converts andro to testosterone.

Advertisement: CytoCharge (click on photo for more info)

An elevated level of the male hormone allows athletes to train harder and recover more quickly. Quite simply, there is very little documented research to back claims made by these people. However, androstenedione is naturally found in meat and some plants. Consequently, the pills and capsules on the market deliver it in a concentrated form that may carry unwanted consequences. As an example, labels of many andro products warn that it should not be used by women, anyone under 18 years old, or people suffering from various medical conditions, including diabetes, heart disease, psychological disorders and prostate hypertrophy.

The Association of Professional Team Physicians, composed of team doctors from professional sports teams, recommended that androstenedione be banned from all competitive sports. And, so it was; it was banned in 2005 by listing it as a schedule III controlled substance (it was labeled as an anabolic steroid). According to the group, andro has a chemical structure like that of an anabolic steroid a usually synthetic drug that functions like testosterone. The governing bodies of virtually all competitive sports ban anabolic steroids. The ban supported this, but still, some athletes use it, which is at their own risk.

The experience of these professionals has raised concerns about serious health risks and an “unfair advantage” in competition – a hot topic that has virtually plagued sports since almost the first Olympic games. Medical professionals also warn of potential complications such as acne, breast enlargement, liver and heart problems, and personality disorders resulting from andro use.

The question must be asked, “are the potential benefits worth the ensuing health risk?” Let’s look at some common supplements.

Creatine monohydrate is a compound produced by the body that helps release energy in muscles. Creatine is the most studied of all of the nutritional supplements, and the only one to have scientific research support some of its claims. Unlike androstenedione, scientific research indicates that creatine can boost short-term bursts of power. It is still in wide use today.

“Most of the research points to improvements in short term power activities like improving maximum-weight bench press or increasing speed during cycling sprints of very short duration,” says Dr. Laskowski. Other studies have shown an increase in lean muscle mass with creatine. The result of all this is the hype of creatine producing steroid-like effects without the side effects.

Creatine helps muscles make and circulate more adenosine triphosphate (ATP), the fuel the body uses for quick, explosive activity of short duration like weightlifting or sprinting. Creatine also reduces energy waste products. As a result, it’s purported to enhance performance and decrease fatigue.

A normal liver makes about 2 grams of creatine each day. However, creatine also is readily available from meat in your diet. Creatine levels are relatively easily maintained, and muscles can store creatine. The kidneys remove excess levels of the substance, which casts some doubt on whether creatine supplements are of any value to someone who already has a high muscle creatine content.

There also are serious questions concerning long-term use of creatine.
A primary concern is that when such supplements are used, the body will sometimes cease production of that product due to artificially high concentrations. Whether the kidneys can process that much creatine for a number of years is a prime worry, especially in young athletes. The amount of creatine that people take also varies significantly with many having the attitude that, “if a little is good more is better.” And, creatine occurs naturally in foods thus, no one knows what a supplemental dose will do over a long period of time, regardless of age.

In addition, creatine tends to draw water away from the body into muscle cells, which can lead to serious dehydration. Those using creatine should make sure they drink plenty of water or other fluids. A few years ago, 3 wrestlers died of dehydration-related kidney complications. While not directly linked with creatine use, all of the wrestlers were taking the product. On a lesser scale, there are many anecdotal reports of increased muscle cramping while taking creatine.

One of the main problems with these and other supplements is that they are not FDA regulated and thus, purity is not guaranteed. As a result, harmful binding and other filler agents may be present that can be a long- or short-term health risk, especially for those with medical conditions. This is even more likely if you get such a product manufactured in China where safety protocols are lax to say the least.

Despite the testimonials to muscle size and strength, there is no evidence that andro, creatine, or any other substance enhances athletic performances over what could be attained by persistent practice, sport-specific training, and proper nutrition. This would require considerable research expense and time. The link could be there, but there is no way to say this for certain.

Driving a gold ball for 330 yards certainly requires a lot more than being able to lift 20 extra pounds one more time. There’s speed, agility, reflexes, and technique. In the opinion of many professionals, no amount of drug or other supplement can substitute for these skills. As an example observe Tiger Woods; during his early years he was not the strongest or largest golfer on tour, but he had one of the longest drives and a near perfect short game. In other words he could drive and putt, while many golfers are stronger at one than the other. And, there’s one small other thing Tiger had in his hey day, a skill and athletic ability that surpasses those who are stronger and larger. The same is true of athletes in other sports today. Consequently, there’s absolutely no data that any performance-enhancing substances can improve hard earned skills.

As a word of caution, if you are using these type supplements, you should at least cycle completely off of them once every 12 weeks for at least 2 weeks of abstinence.

The following tips are proven to be successful through weight-loss research. If you follow these tips, you have a great chance of reducing your weight and being more healthy.

Personal Eating Habits

1. Limit both calories and fat
• Eat a low-calorie diet. How many calories should you eat. Choose the weight you wish to be and multiply it by 10 then, add 200. For example, Joe wants to weigh 150 pounds so, 150 x 10 + 200 = 1700 calories. This amount is based on a day with no exercise. If you exercise, you’ll need to determine how many calories you might burn and add that amount to the above.
• Keep your fat intake below 30% of your total calories. A good ratio of fats:proteins:carbs for a healthy diet is 25% fat, 25% protein, and 50% complex carbohydrates that lean heavily toward green, leafy vegetables.

2. Meal Frequency – eat 6 small meals a day and start with breakfast
Dr. Tindall has taught meal frequency to professional and collegiate athletes for years, long before it became popular in lay magazines. Treat your body like a fine-tuned race car. Give it gas when it needs it most, i.e., hills, corners, and straight-a-ways. You do this by keeping your meals in the following basic order, which is based on about a 2,000 calorie per day diet (adjust for yourself).
• Breakfast (400 calories) – the most important meal of the day because is increases your metabolism.
• Morning Snack (200 calories)
• Lunch (500 calories)
• Afternoon Snack (250 calories)
• Dinner (500 calories)
• Pre-bed Snack (150 calories)
Cereal (hot or cold) and fruit is a common breakfast among weight watchers. Also, for more detailed instructions and menus, consult one of Dr. Tindall’s books, either 90 Days to a New You: Total Body Makeover or Nutrition Made Simple, both of which give detailed steps on the above process.

Advertisement: Amazon (click on photo for more info)

3. Track your calories
Do not count every calorie, but initially, be aware of how many calories you are consuming. Once you’ve done it for a week or so, you will have a basic understanding of the process. You can also write this in your journal.

4. Eat consistently
Stick to your basic nutritional habits, if they are good ones, throughout the year. Some days you may overeat a little and some days you will under eat. Just remember this is long term and it will balance itself out. If you do so, you’ll be about twice as likely to maintain your weight goals. The biggest problems are to avoid splurging too much on the weekend and also holidays. When you feel full, stop eating!

5. Limit Fast Food and Restaurant Meals
The average intake of calories in the U.S. is twice as many as a person needs each day. A large part of this is eating out, whether in a drive through or sit down. Let’s look at an example. If you have a McDonald’s quarter-pounder with French fries and a coke, you have just had 790 calories. Put in perspective, a 5’ 2” female should weigh about 110 pounds and have an average calorie need of about 1300 calories per day. If she ate the above meal, she would have consumed 60% of her daily calories in one meal. This promotes both overeating and significant weight gain when done daily.

Exercise habits

6. Exercise 60 minutes a day
Dr. Tindall has answered this question often. People always ask “How many hours do I need to exercise each day to have the kind of body I want?” Assuming you’re not a competitive body builder or other competitive athlete, you need to exercise 5 hours per week. The most common exercise is actually walking so, walk fast.

7. Burn 520 calories per workout day
Choose exercises that will help you burn at least 500 calories per hour of activity. Speed-strength, martial arts, boxing, full-body activities, Cross Fit, etc. are all exercises that will help you burn lots of calories. Basic walking, biking, treadmill, etc. will generally burn much less. Lift weights and work the back, chest, and legs – the big muscle groups for the most amount of calorie burn in the shortest amount of time.
Other habits

8. Keep Track
You will want to weigh yourself about once per week – that is sufficient. Don’t be a scale watcher and do it every day, but consistently on a weekly basis. This will let you know where you are and also put a mild pressure on you to maintain. In other words, you’ll catch small weight gains before it gets to be overwhelming.

9. Forget TV – Choose a Hobby
The average child in the U.S. watches 40 hours of TV per week; the average adult watches 35 hours per week. Research has shown that people who watch TV less than 10 hours per week burn about 600 calories more than those who watch more than 10 hours of TV. So, what excuse do you have when you tell me you do not have time to exercise, but you watch 10 or more hours of TV per week? There is no excuse!

10. Never Quit
In the Speed-Strength Conditioning Department at the University of Colorado, Doc Kreis has the players wear shirts that said “Winner’s never Quit; Quitter’s never win!” It was the mantra of the team. Never give up – always be persistent. We all have set backs whether by injury, traveling, family issues, etc., but just keep going! If you never give up, you never fail.

This article is an excerpt from Dr. Tindall’s book, Nutrition Made Simple.

Advertisement: Amazon (click on photo for more info)

As with every other aspect of nutrition, one will hear so much about carbohydrates. From some sources, you will hear they are bad for you thus, consume minimal carbs in your diet. From others, you will come to learn that carbs are very healthy and to have lots of them. The fact is, carbs come in all kinds of foods from breads to pastas to veggies to simple sugars. As you’ll read below from this book excerpt, carbohydrates are a necessary part of the diet. We have added some additional tips in italics within the text.

What Portion of Carbohydrates Should I Use in My Diet? (45 to 55 percent)
Your diet should be high in complex carbohydrates rather than fat. Complex does not mean donuts, candy, soda, or similar foods. Starches such as grains, brown pastas, fruit, and vegetables should be emphasized. The average person should consume about 45-55 percent carbohydrates in his or her overall nutritional plan as a percent of the total daily caloric intake. Some individuals can consume up to 65 percent due to physical activity. [Of course, if you are planning for a competition in bodybuilding, your will wean carbohydrates down significantly as you approach competition day.]

While carbohydrates provide energy (4 calories per gram), the important point is what kind of carbohydrate to use in your menu plan. There are essentially three different types of carbohydrates:
(1) monosaccharide’s (glucose and fructose from fruits);
(2) disaccharides (table sugar); and
(3) polysaccharides (legumes, grains, nuts, and vegetables).

If you eat too much mono- or disaccharides at one time, the body’s insulin levels are spiked (increased) far greater than normal, resulting in a “crash” or drowsiness. I will discuss this in greater detail later in the “Glycemic Index” section. By eating complex carbohydrates throughout the day (polysaccharides), insulin levels are maintained and controlled, resulting in more sustained energy and increased ability to lose weight. Also, too much of any kind of carbohydrate results in fat storage, so it is necessary to eat complex carbohydrates in small amounts throughout the day for a specific total based on body weight (see table 2.5). It should be noted here that no RDA has yet been determined for carbohydrates, but based upon scientific research, I will offer some guidelines as to the amounts that should be eaten based on your activity level. Remember that 1 gram of carbs is equal to 4 calories.

Table 2.5. Carbohydrate Index – Requirements per day (grams).

Body Weight (lbs)	Training (hours per day)
	2	3	4	5	6	7
	Carbohydrate Requirements (grams per day)
88	200	300	400	500	600	700
110	300	400	500	600	700	800
132	400	500	600	700	800	900
154	500	600	700	800	900	1000
176	600	700	800	900	1000	1100
198	700	800	900	1000	1100	1200
220	800	900	1000	1100	1200	1300
242	900	1000	1100	1200	1300	1400
264	1000	1100	1200	1300	1400	1500

Advertisement: RockStar Energy (click on photo for more info)

Through digestion, carbohydrates are broken down into fructose, glucose, and galactose. These forms enter the intestinal cells, are transported by the portal vein to the liver, which then transforms them into glucose and releases them into the bloodstream. The primary function of glucose is to supply the body with energy. Certain tissues, such as red blood cells, can use only glucose and other simple carbohydrate forms for energy. Most parts of the brain also obtain energy only from simple carbohydrates unless the body contains almost none. This is a primary defect of limiting macronutrients, specifically carbohydrates such as in the Atkins diet. When the brain cannot obtain energy from glucose, it uses partial breakdown products of fat, called ketones, for energy.

Consequently, when you do not eat enough carbohydrates, fats don’t break down completely during metabolism, i.e., fat metabolism is hampered without the presence of adequate carbohydrates, hence the saying “fat burns in a carbohydrate flame” among nutritionists. When this happens, it is called ketosis and it disturbs the body’s normal acid-base balance, which leads to other health problems. A minimum of 50 to 100 grams of carbohydrates per day will ensure complete metabolism of fats, or that ketosis will be prevented. Too many carbohydrates will prevent metabolism (burning) of stored fats.

Tip: About 8 grams of carbohydrates are required to adequately burn 1 gram of fat.

As an example of the carbohydrate requirements listed in table 2.5, suppose an individual that weighs 176 pounds works out for one hour at golf, 1.5 hours lifting and 2.5 hours of golf technique work; a total of 5 hours. What are the carbohydrate requirements for this person? Simply read down the table to find the weight and across to find the number of hours’ exercise; the carbohydrate requirement is 900 grams. If an individual’s weight is between those listed, simply add, or subtract 50 grams of carbohydrates to or from the listed requirements. For example, suppose a person weighed 125 pounds or 155 pounds, the carbohydrate requirement would be 650 and 850 grams respectively. If intensity during exercise is lower, decrease this amount further.

Carbohydrate Fuel Use
Have you ever wondered why you get muscle burn? It’s caused by lactic acid build up. Why? When carbohydrates, i.e., the glucose manufactured in the body by their ingestion, break down into three carbon compounds, they follow one of two main routes depending on the amount of oxygen present in the muscle. When oxygen supply is limited in anaerobic conditions the three-carbon compounds accumulate in the muscle and is converted to lactic acid; no further ATP is directly formed. Activities that make this occur are sprinting and other short duration, high intensity exercises like weight lifting. The conversion of glucose to lactic acid is termed anaerobic glycolysis.

Carbohydrate is the only fuel that can be used for this—during the exercise, not afterward. If plenty of oxygen is available to the muscle, we have aerobic conditions; the exercises in this category would be of low to moderate intensity such as jogging or long-distance running or swimming.

Carbohydrate Timing
Because you may work out quite often, compete in half marathons and perform other types of competitive events or may wish to, such as a friend of mine who ran her first marathon last year, the timing of carbohydrates, regarding when to eat them, can be important. There are three periods when the timing of carbohydrate intake is essential for the best results in physical activities—pre-workout, workout, and post-workout carbohydrates. First, in the pre-workout meal, you should consume about 100 grams of complex carbohydrates. This should occur about 3 hours prior to the workout. Second, during the workout, drink a 5-10 percent carbohydrate beverage between sets. Third, consume a carbohydrate drink of some kind with glucose and fructose (about 22.5 grams) immediately following the workout. By following these three simple steps, you can keep your energy level up for exercise demands and cut recovery time in half because your muscles are kept filled with glycogen, which is converted into ATP. For the competitors among you, Appendix 1 discusses carbohydrate (‘carb’) loading.

Simple carbohydrates are used mainly during exercise and directly following exercise. The insulin spike is not obtained because of the depleted muscles and the need by the muscles for carbohydrates. The use of complex carbohydrates directly after a workout will reduce recovery time compared to the use of simple carbohydrates (see table 2.5 for requirements).

Advertisement: Don Tolman International (click on photo for more info)

2.12 Glycemic Index
The glycemic index is important in a diet. This index refers to the rate at which carbohydrates are broken down into glucose and released into the bloodstream. Think of your cells as tiny gas tanks; the gas in your cells is glucose. As an example, a simple sugar is broken down fast and causes a burst of energy for a short period. Also, carbohydrates that are not used are stored as fat somewhere on the body. In comparison, complex carbohydrates with a low glycemic index break down and release energy very slowly, causing a sustained energy level for longer periods without fat storage occurring. Therefore you should eliminate excess sugars from your diet. A soft drink is okay occasionally, but not several cans of soda or beer per day! Some of the foods that should be avoided and some that should be eaten are listed in table 2.7. [This table is available in the book, but not listed here due to a variety of factors.]

Why is the Glycemic Index Important?
The primary source of weight gain, other than lack of exercise, is sugar intake at the wrong time, and in too large a quantity. Yes, that cola, ice cream, or large plate of pasta you may be eating right now. Not all sugar is bad, but it should be eaten in moderation. Let’s explain it in lay terms. Because of the effects of sugar and other forms of carbohydrates on blood-sugar levels, we shall refer to insulin for illustration of this concept, which is a hormone produced by the beta cells of the pancreas, as the insulin level. This is because of the general appearance of the blood sugar level as it rises and falls in response to sugar intake and insulin release has a cyclic appearance.

Insulin increases the synthesis of glycogen in the liver and the movement of glucose from the bloodstream into body cells.
How is blood sugar level controlled? The pancreas works with the liver to perform this task. When you begin eating, the pancreas releases small amounts of insulin. When a lot of glucose (sugar in lay terms) enters the bloodstream, the pancreas releases more insulin. This insulin stimulates the liver to synthesize glycogen, the storage form of glucose, i.e., your ‘cell sugar’ in the body, and stimulates adipose (fat) cells, muscle cells, and other cells to increase glucose uptake. By triggering both glucose storage in the liver and glucose movement from the bloodstream into various types of cells, insulin keeps glucose from rising too high in the blood. If you have diabetes you understand how critical and important this is.

Bear with me as I attempt to explain the insulin level and glucagon secretion in lay terms. The insulin level is a representative norm for a diabetic or healthy individual who doesn’t eat too much sugar or large portions of carbohydrates at one time. Insulin levels typically fluctuate a little; this is often referred to as your blood-sugar level. By keeping these levels steady, it is almost impossible to gain weight or put fat on the body! And, you can do this if you don’t over eat carbohydrates and indulge in too many sweets.

Tip: Limit yourself to no more than 35 grams of carbohydrates per serving then, you can keep from spiking your insulin level.

Glucagon secretion, what is commonly referred to as the Glucagon Cycle and is the cycle in your body that is responsible for burning or metabolizing fat already stored on your body. Glucagon is a hormone made by the pancreas that stimulates the breakdown of glycogen in the liver into glucose, which increases blood glucose. When the correct types of food are eaten in combination, it works with insulin levels and both are in normal parameters to help you maintain a strong, healthy body that has less fat on it.

What happens when you eat a large portion of complex carbohydrates such as bread or pasta, or simple carbohydrates such as a coke, candy bar, or ice cream? The result is a spiked insulin level. For example, drinking a regular coke creates a spiked insulin level for about 2-4 hours or more, depending on the amount of carbohydrate or sugar intake. The effect can become more pronounced for persons 35 years old and older. Also, increased amounts of sugar usage will increase cholesterol in the blood. When the insulin level begins to fall, you will notice the ‘crash’ that is typically exhibited as drowsiness or sluggishness. You know, you’ve experienced it, that early morning crash you got from eating that cinnamon roll, donut, or sugar frosted corn flakes!

Eating large amounts of sugar or carbohydrates causes a double whammy. It will spike the insulin level and also cause an immediate depression of your fat burning metabolism, which makes it impossible, during the period of the spiked cycle, for your body to burn or metabolize stored fat. Thus, you’ll end up gaining unwanted pounds. Also, the intake of alcohol, since it is high in sugar, is even more exacerbated because the alcohol serves as the body’s immediate energy source leaving the sugar to be stored as fat as well.
Again, I am not implying that you cannot eat sugar. It’s okay to celebrate the birthday or have a nice dessert once or twice a week. But, if you’re drinking 3 to 5 cans of soda per day, reduce it to one can or so every 2 to 3 days [or further apart]. Besides, these kinds of foods have minimal nutritional value and do little for your overall health when eaten in larger portions, which is in addition to the effects discussed here. Use sugar as a reward for hard work. It is very appropriate to drink something such as grape juice (4 to 8 ounces), about 20 to 30 minutes prior to your workout. For those who wish a more detailed, technical description of this process, it is included, along with graphs for a visual effect in Appendix 2.

Tip: Eat complex carbohydrates in smaller meals throughout the day. This will lessen the chance of a spiked insulin level and allow more of your food and stored fat to be burned as energy, giving you the healthy body you desire and keep your insulin level down.

Now, you have a better understanding about why carbohydrates are an essential part of your diet. Go workout, have fun, and enjoy your new knowledge.

1. Drink Water

We have all heard the adage to drink 8 glasses of water (8 ounces each) per day. But, how many of us really do it? Water is the most essential component of life, whether for building bodies or nations. As an example, the muscles that move our body are 75% water, our blood plasma is 82% water, our lungs are 90% water, our brain is 76% water, and our bones are 25% water. This illustrates the importance of water for the body. Water is the cellular foundation of our body. And all too often, while we think we are hungry, we are just thirsty. For example, it’s 9:30 am on a typical day in your life – how much water have you drank today? The average person hasn’t drunk any water by this time, but has had 2-3 cups of coffee. Your day is already beginning in a water deficit. Would it surprise you to know that about 80% of people, maybe even you, are suffering from chronic dehydration.

Advertisement: Silk (click on photo for more info)

Chronic dehydration can often be the underlying contributing cause of pain, chronic pain, and nearly all the degenerative diseases that plague our times – heartburn, arthritis, colitis, cholesterol, and cancer. They all can be prevented by increasing water intake on a regular basis. Along with good nutrition, almost 95% of the illnesses that plague us as people can be mostly overcome. We generally need in excess of four pints of water each day, which is used by the body for digestion, detoxifying cells, watering the lungs, keeping the body alkalized, and many other processes by the liver and other organs.

What should we do? To rehabilitate our bodies from chronic dehydration, you need 2-3 liters of water each day. This water should be as cold as you can get it and preferably filtered to be rid of chlorine and other contaminants. Did you know that water treatment plants only treat for bacteria and other harmful, naturally occurring parameters. They do not treat for contaminants in the water related to agriculture, pharmaceuticals, and many others. A growing problem is what scientists call emerging contaminants that get into drinking water due to human excretions of drugs, caffeine, and all the other substances we take into our bodies. What is not used passes through and ends up in the water supply. Thus, filter your water so it is as healthy as it can be for you.

2. Breathe

When a martial artist throws a great kick or punch, it is generally accompanied by an expulsion of air from the lungs for great striking force. Yet, most people are unaware of their continuous breathing unless they are having trouble doing so due to a cold or other ailment. Breathing oxygenates the body (this helps with digestion), expels toxins, and livens the tissues, as well as helps us to process our emotions. For example, have you noticed how much more you breathe when you are angry or how much softer you breathe when you’re relaxed and happy? Your breathing rate will change in relation to the state of your emotions. Stretching, martial arts, Tai-Chi and yoga are not just done for a for a good workout, but all help the body in breathing as they are for all intents and purposes, breathing exercises. Breathing through the mouth is detrimental – it lets in airborne contaminants, but also ages the body prematurely. Breathing through the nose accesses the lower lobes of the lungs and thus, activates anti-stress hormones.

3. Exercise Daily

Face it, in the current age of technology, many, both old and young, have become couch potatoes. Thus, you need to exercise/move every day – make it a priority. You do not need to perform a full-blown workout, but stay active. You can go to the gym, swim, bike, yoga, tai chi, do a 30-minute walk after during lunch or after dinner and so many other things, such as sit up and pushups and more. By being on the go and moving, we keep our lungs and cardiovascular system healthy. The more we challenge our body, the fitter it gets. Perhaps not like a pro bodybuilder, but more capable of doing physical things without tiring. As we exercise, whether it be gentle walks or high-intensity, our lymph system is cleaned and we naturally excrete toxins that helps relieve aches and pains. Make it a habit – 20 to 30 minutes each day, more if you can.

4. Eat More Fat

Do not make fat a dirty word. Fat is necessary for correct physiological functioning of the body. Our body may be mostly water, but it is also composed of necessary fat, especially the brain. And, correct brain functioning requires fat. This doesn’t mean to go out and gorge down French fries and fried chicken, but you need to obtain fats such as Omega-3 and saturated fats from your diet. Losing weight also requires fat – fat burns in a carbohydrate flames, but that’s another story. Too much fat is not a good thing, but even saturated fat plays a major role. For example, in moderation, saturated does not contribute to heart disease, instead, it plays a key role in cardiovascular health. Likewise, loss of sufficient saturated fatty acids in white blood cells damages their ability to recognize and destroy foreign invaders such as viruses, parasites, and bacteria. And, fat is also required for calcium to be effectively incorporated into bone. There are specific saturated fats, such as those found in butter or coconut oil, that function as messengers in the body that directly influence your metabolism and the release of insulin. Including saturated fatty acids in our diet, we greatly diminish the stress reactions in the body, whereas polyunsaturated fatty acids amplify them. Dr. Mary Enig suggests that about half the fats in your diet be saturated. Also, the right fats in your diet can also help burn unwanted body fat, as well as helping to fight inflammation.

Advertisement: Amazon (click on photo for more info)

5. Sleep

Doctors have generally recommended that you sleep at least 8 hours per night. However, most of us do not and most of us are sleep deprived. Like water, sleep is a necessary part of good health and a tired body is much more susceptible to colds, flus, and other ailments. You think better, digest food better, perform under stress better and rid yourself of it better when you get the right amount of sleep. Your overall sense of wellbeing improves with adequate sleep, instead of when you are tired and grumpy. With adequate sleep, the body can repair itself and rejuvenate much more quickly, whereas sleep deprivation can lead to hypertension, a propensity for diabetes and or obesity, as well as other health problems.

6. Eat Your Vegetables

Green, leafy vegetables provide vitamins, folic acid, minerals, fiber, and other nutrients that are needed by the body. The more you eat the better; best of all, most of them are non-fattening. The fact is that most people just do not eat vegetables very often. Think of a rainbow; these colorful plant foods also contain antioxidants, which are responsible for scavenging free radicals, especially vitamins C and E (causing cell damage and aging), aid longevity and youthfulness, and fight cancer. Vegetables help to cleanse the blood, provide clean water to hydrate the body, as well as provide healthy sugars, and they help support the liver, regulate cholesterol levels, and promote healthy elimination. And, they taste great. Why not start today, by putting a rainbow on your plate in the form of a good salad or have at least two types of vegetables with each meal.

7. Seek Nature

Most people live indoors and do not get outdoors as often as we should. We work all day, go home to dinner, often in the dark, and collapse on the sofa from the stress of the day. We become so accustomed to being inside that we miss the feeling of being connected to nature or, even trying. Lack of time in the sun means you’re not getting your Vitamin D, which is necessary for many important functions in the body, including constructing our hormones. Being indoors leads to feelings of depression and stress unlike a walk on the beach or outdoors, which provides negative ions that balance our circadian rhythms, slows our heart rate appropriately, and creates a sense of peace and wellbeing. So, next time you go to work, take a short break outside. Sit on a bench and look up into the sky to help relieve stress and open your body to a greater connection with nature. Try a bike ride or hike on the weekends, even if it’s only in a local park. The world of nature is far more inviting and complex than the ones we as people have created – connect with it for a happier, healthier you.

8. Invest in Probiotics

Do you ever get the feeling of being bloated, uncomfortable, or gassy; that your favorite foods now give you heartburn? There is a trend of so-called bad foods such as gluten, dairy, eggs, sugar, fruit and so on that you have removed from your diet because of the negativity associated with them. And still, you have the bloated and related feelings. The reason for this is because the bacteria levels that you normally have within your stomach have reduced to very low levels. When bacteria levels get low, it becomes more difficult absorb healthy foods and, the levels can drop even more. We live in a world that is very dependent on antibiotics that we have trouble with the body keeping balance sometimes. And, a great many buy into hot-nutrition issues. A current one is gluten free. What is gluten? Gluten is a composite of storage proteins termed prolamins and glutelins found in wheat and related grains (this includes barley, rye, oat, and all their species and hybrids such as spelt, khorasan, emmer, einkorn, triticale, and so forth). Gluten has viscoelastic properties, i.e., it gives elasticity to dough, which helps it rise and maintain its shape. Often, gluten gives the final product a chewy texture. However, unless you have Celiac disease you do not need and should not, eat gluten free products. Celiac disease is a problem with digesting gluten (found in foods like bread, crackers, and pasta) that affects the absorption of nutrients. Symptoms include gas and bloating, weight loss, and fatigue. Thus, watch out for the fads that are started and promoted for virtually no reason or because someone heard this or that and have a lot of followers on social media. Good nutrition helps in so many ways. Therefore, eating probiotics foods like kefir and yogurt, kim-chi or sauerkraut or kombucha, are good ways to restore your good bacteria levels. Reducing your stress levels by getting back to nature occasionally helps too.

9. Express Yourself

Your emotions play a key role in health and disease. Specific emotions have a direct effect on our biology. These include anger, grief, fear, fright, sadness, and timidity. Although such ephemeral emotions cannot contribute pathologically, they do constitute are considered healthful emotional aspects of well-balanced people. Allow yourself to feel what you feel so that pent up emotions do not overflow. Keeping them pent up can cause illness and imbalance in the body states – mentally, physically, and spiritually. You be you and be happy; do not buy into group think just because someone thinks it’s cool or wants you to. This will negate who you really are and could potentially cause pent up emotions long-term due to participation in something your really do not think the same way about as the person you are trying to please. This is only one example. Be authentic with yourself – find out who you are and express it. By expressing yourself you free up your conscience and reduce physical stress.

10. Relax through Meditation and Stretching

Meditation, whether done alone or while stretching is one of the oldest, most ancient, and beneficial methods for self-care. It quiets the mind, and aligns your brain waves, which enhances your feeling of being more at ease, more fully present, and deeply rested. Learning to meditate is not solely a religious issue as some suppose, but is practiced by a great many people around the world to calm themselves. Sometimes just closing your eyes and becoming aware of your breath can have a calming influence over the whole mind-body organism. Work on it for short periods, just 10 minutes and, try doing it outside in the park. You will amaze yourself at how calm you can be.

The field of health is very broad and it both an art and a science. To have good health you must be persistent in your pursuit – it’s a journey. These tips are a mere beginning.

Looking across the fitness and health world, you will find a great many kinds of exercises that you can do to feel better and become healthier as you get in better shape. There is perhaps no better method to train than using the interval training technique. I often tell my students that exercising is a simple two-step process: (1) get started on a program of your choice and (2) slowly increase your intensity. Choosing a good time to exercise and what to do can be well, a chore. Here’s a suggestion – if you have not exercised for a while begin by simply walking.

Choose from 1-3 miles per day initially and just enjoy being outside. Once you’ve been walking for a week or so, slowly begin increasing your intensity. What is intensity? Simply put, it is the level at which you work out. To increase your intensity in walking, you would want to walk the same distance in less time than the last time you walked. This is a way to judge your personal improvement. However, you do not need to walk fast the entire mile, you can walk faster for shorter distances. For example, suppose you’ve done your walking program for a couple of weeks. On the third week, walk the first half mile at your normal pace then, walk a quarter mile perhaps 30% faster then, slow back down to your normal pace for the remainder of the mile. You can repeat this process as your fitness level allows. So, what you’re doing is walk normal, speed up quite a bit for a short distance, slow back down to your normal pace, speed up again, and so forth. As you speed up your walk you automatically increase your intensity.

Speeding up and slowing down is called interval training and though applied to many aerobic exercises in the gym, as well as running, rowing, martial arts, speed-strength and more, it is especially beneficial as you begin to increase your cardiovascular endurance. And, beginning your first program, especially if you have not exercised for some time, it will give you greater control over your heart rate and breathing.

Advertisement: New Balance (click on photo for more info)

A more proper definition of interval training is that it is a type of training that involves a series of low- to high-intensity exercise workouts. These workouts, as described for walking above, are interspersed with rest or relief periods, i.e., the slowing back down to a normal walk. The high-intensity periods generally approach a level that corresponds to anaerobic exercise or close to it, while the recovery periods (slowing down your walk or stopping the activity for a short period) involve activity of lower intensity. Why would we want to do interval training? Interval training strengthens the heart and helps build cardiovascular fitness with shorter workouts

Almost anyone can do interval training. But, be sure to check with your physician to see if it is right for you. If you have a physical ailment or heart condition, because you are alternating between short bursts of intense exercise and brief periods of rest (or a different, less-intense activity), your exercises could affect you more than you may think. If you can perform interval training exercise, your reward will be improved cardiovascular fitness. Often, we think of only aerobic exercises as cardiovascular training but, depending on how you perform your chosen exercise, almost any exercise you do will help build a healthier heart and improved circulatory system.

However, no matter what kind of exercise you perform, if you are not already doing so, a good regimen of aerobic exercise combined with current exercise(s) is essential to good health. This means biking, jogging, rowing, etc. Give interval training a trial run simply by altering your current workout routine as discussed in walking above or jogging or similar exercise (some tips are below). To get a good cardiac boost from interval training, you need to be willing to push yourself close to your limits—at least briefly. This means staying in a training zone and knowing what those limits are. Duration wise, three, 20-minute sessions per week of interval training could add gusto to your exercise regimen and enhance your cardiovascular fitness.

Advertisement: Leap Timer (click on photo for more info)

Some Guidelines General medical guidelines advise individuals to perform about 2 ½ hours (150 minutes) per week of moderate-intensity exercise. To do this, you need to find a time to exercise, which typically will include 5 days at 30 minutes per day. The walking explained above, to get started, is a good beginning, but you need to build up to a brisk pace, which would be considered moderate. A brisk walking pace is about 100 steps per minute or 17 minutes per mile – note the average mile pace is 20 minutes.

I recommend a 15 minute per mile pace as a brisk pace. Regardless of the activity, if you raise your heart rate, that is what is important. Once you can walk then, you can begin jogging, swimming and so forth at a more rapid pace. In doing so, you will continually improve your cardiovascular fitness and likely your overall health as well. Research I’ve conducted with athletes suggest that instead of 2.5 hours per week, you can accomplish the same with 1.25 hours per week by utilizing higher-intensity exercise. However, this involves more than the beginning walking program described above.

You will likely have a see-saw relationship between exercise intensity and duration. This is good, because it is what makes interval training work; but make no mistake, for it to work properly you will need to work up a sweat. The rule of thumb for high-intensity implies being able to exercise at a higher intensity or velocity than you could otherwise sustain for five to 10 minutes before becoming exhausted – a good exercise example is roller blading. Thus, for interval training, you perform high-intensity exercise for a minute, then rest, then repeat.

This often develops a love-hate relationship for interval training. While some will find such training invigorating as he or she pushes to individual limits, others will find the training unpleasant. Consequently, choose an exercise you really enjoy before trying it full steam. Personally, I’m a speed sprinter and I love it; it’s a perfect interval training exercise – anaerobic. In the end, however, you don’t need to stick to interval training all the time – just try it occasionally to shock your system. You can, for example, do interval training on one day and switch the next day to longer-duration, moderate-intensity exercise.

Tips to Adapt Interval Training to your Workout

Gym equipment/machines.
Treadmills, elliptical trainers, and stationary bikes often have a built-in interval training function to put you through your paces – try some of the built-in programs to determine which suit you best. Swimming. If using an Olympic size pool, swim one lap as fast as you can. Rest for about the same time as it took you to swim the lap. Repeat. If using a smaller pool, swim two laps as fast as you can, rest as above and repeat.

Walking.
Walk as fast as you can for two minutes (this assumes you are in okay shape). Then, walk at your normal pace for 2 minutes. Repeat.

Jogging.
Jog for 3 minutes at your normal pace then, double your speed for 1 minute. Repeat, alternating jogging and running until you complete your distance. Speed Sprints. Choose a distance such as 40, 60 or 80 yards. Sprint full speed. Rest for 15, 20, and 30 seconds respective to distance. Repeat for 8, 6, or 4 reps respectively.

Advertisement: Fitbit (click on photo for more info)

The Benefits
Simply put, interval training allows you to accomplish the same amount of exercise or work performed in less time. Generally, interval training can reduce your required time of 30 minutes of exercise per day to 15-20 minutes. If you have a particularly busy day then, interval training can allow you to do your exercises without cramping your time. This can make workouts easier to fit into a busy day or open a time slot to add some extra resistance training. If you reduce your moderate 30-minute workout to 15 or 20 minutes of interval training, the cardiovascular benefit should be about the same. This is part of the appeal for speed-strength and cross-fit exercises. With improved fitness comes an increased feeling of wellness. You should feel better, with greater endurance and, as the adage states, feel more get-up-and-go.

Something important to remember however, is that cardiovascular training does not significantly boost muscle strength or power. For example, marathoners do not have the unusually strong leg muscles that track and field athletes have but, their hearts and lungs work together at peak performance. No matter what type of cardiovascular training you choose, you must do it regularly to notice the improvements. Further, three days per week is the minimum; greater performance ability requires more!

Safety First
If you’re generally healthy, interval training should not present major risks, if you do not begin too fast. So, if you have not done this before, begin slowly. As the exercise becomes easier, you can increase intensity. As always, the recommendation is to consult with your physician before beginning such exercises. This is important if you have heart disease or high blood pressure. Talk to your doctor before starting interval training or any other new exercise program—especially if you have been relatively inactive. As with any exercise regimen, reduce the risk of straining a muscle or joint by starting each day with a gentle warm-up before your workout to loosen joints and increase blood flow.

Generally, with such exercises you should be prepared to feel the burn and you may be slightly sore for a day or so after the first interval training challenge. If you are really sore, you overdid it so, slow down – the gym isn’t going anywhere. Also, after each day, perform some warm-down exercises; this will help to reduce soreness that may derive from your training, as well as help relax you before you leave the gym. Rest from exercise is also important – be sure to rest at least one day per week.

Avoid Over-stress:Get into your Aerobic Zone
Every aerobic exercise performed at moderate and higher intensity will get your lungs and heart pumping to deliver the oxygen to muscles, i.e., cells within your muscles. This oxygen is used to help produce energy. Use the following diagram (courtesy Wikidoc), determine your best heart rate to find the level of exercise that gets you in the aerobic zone and enhance your cardiovascular fitness.

Generally, you would subtract your age from 220 to roughly approximate your maximum heart rate during exercise. As a rule of thumb, exercising at between 60% and 70% of your estimated maximum heart rate is sufficient to build cardiovascular fitness. If you can gradually condition your way up to 80%, the fitness gains will be even more noticeable. And, thanks to technology, using a wearable heart rate monitor can help you stay in the aerobic zone and show the benefits as your fitness level improves.

In the 1930s, big industry lobbied the government to outlaw hemp in any form because it directly threatened their long-established business models with its extremely-efficient applications in paper, textiles, biodegradable plastics, paint, biofuel, agriculture, and animal feed, building materials including insulation, and medication among others. As a matter of fact, hemp produces four times the fiber per acre as trees. Let’s take a look at this remarkable substance.

What is cannabis?
Cannabis is a genus of flowering plant with three subspecies: Cannabis Indica, Cannabis Sativa, and Cannabis Ruderalis. Generally, the first two species are referred to as Marijuana and have been through the years to have higher concentrations of Tetrahydrocannabinol (THC). This is the cannabinoid that produces the ‘high’ when consumed. The third species, Cannabis Ruderalis, is a small wild weed that has low levels of any cannabinoids. The has been generally referred to as hemp although, this is not technically correct.

Hemp refers to members of a subspecies of sativa that have less than 0.3% THC because this level of THC is the defining characteristic. However, it can have a high concentration of CBD which inhibits the effect of THC on receptors in the brain. It is THC that makes one ‘high’ not CBD. The word Hemp is only used for Cannabis plants and products that have no meaningful amount of THC, or in other words, hemp will not get you high. Some governments even regulate the use of this word. When hemp was first outlawed in about 1937, it was because those who farmed it and farm hands were supposedly getting high on it according to the government. However, hemp is notable primarily because it consists of a fibrous material that is stronger and cheaper to produce than cotton, has greater insulation properties than fiberglass, more tensile strength than steel cables, and can grow in nearly any non-arctic environment. Therefore, hemp became legal to grow again during WWII because the U.S. Navy needed it for ropes for ships. After the war, it again became illegal to grow.

What are cannabinoids?
Cannabinoids are chemicals found within the Cannabis plant that have some sort of effect on the endocannabinoid system found in all mammals; yes, that includes humans. Endocannabinoid simply means “cannabinoid inside” your body. We all produce cannabinoids and have an innate system that responds to them. We discover more daily about the human cannabinoid system, particularly in the central nervous system, digestive system, and immune system. Currently, scientists have discovered 113 different cannabinoids, which is expected to increase. Along with this has been the discovery of two different kinds of receptors and an indeterminate number of functions they serve. Tetrahydrocannabinol has many effects on the body in addition to producing a high it has strong anti-inflammatory properties.

What is CBD?
Cannabidiol is sort of like a wonder drug, a marvel of nature. It is not psychoactive so, CBD will not make you high and is also a different compound than THC and it will not show up on a drug test. Cannabidiol is extracted from the leaves and flowers of cannabis plants, and once it’s isolated from the rest of the plant, it can be incorporated into many other products. These products range from sublingual oils, to edibles such as cookies and gummy bears, to topical anti-inflammatory lotion, lip balm, eye-wrinkle cream and many others. The basic extraction process of CBD uses either CO2 or alcohol; the latter is the best as it does not harm the terpenoids and flavonoids in the extraction process and these are most important for health.

Cannabidiol can exert many therapeutic effects without side effects, i.e., no negative results. It does this by regulating the production of signals within your cells and acting as an antioxidant, as well as activating several different types of receptors in your body. Thus, without question, CBD may be the ultimate immunostimulant. Much research has been done from the late 1930s in Israel since Hemp became illegal in the U.S. in 1937. While new research is now emerging in the U.S., thousands of anecdotal claims are now available on social media and growing every day. Both research and anecdotal claims have been found to have substantial capacity for treating the symptoms of the following:

• Acne
• ALS
• Alzheimer’s disease
• Anxiety
• Arthritis, including rheumatism
• Cancer
• Crohn’s disease
• Diabetes
• Fibromyalgia
• Glaucoma
• Hepatitis C
• HIV/AIDS
• Inflammation
• Insomnia
• Kidney disease
• Lupus
• Migraines
• Multiple sclerosis
• Parkinson’s disease
• Post-concussion syndrome
• PTSD
• Residual limb pain
• Seizures, especially those characteristic of epilepsy
• Tourette’s syndrome
• Traumatic brain injury
• Ulcerative colitis

Your skin is the main boundary of the immune system and weighs about 25 pounds for the average adult. Essentially, the skin is ‘the wall’ that keeps out bacteria, debris, water, and solar radiation. It ensures that you system is closed and protected. While serving as a barrier it is also flexible, absorbent but not porous, and durable and strong enough to withstand a lifetime of wear. It is comprised of three layers – epidermis, dermis, and hypodermis, each serving a different function.

Epidermis
The epidermis is the outer layer of skin – the part you see. And, it’s the main barrier, the physical barrier for keeping out infection via bacteria and other sources. It also contains nerve endings to sense pain, as well as melanin-producing cells that give you your skin pigmentation.

Dermis
This layer is thicker than the epidermis and is the base for sweat glands, nerve cells, sebaceous glands (they produce the oil that helps cover our skin), and hair follicles. It is comprised mostly of collagen, reticular fibers, and elastic tissue that gives it flexible strength. This layer also includes efferent (control rather than sense) neurons that govern capillary dilation and lymph networks to help protect the body from infections from cuts, bites, scrapes and other injuries.

Advertisement: Kanbala (click on photo for more info)

Hypodermis (subcutis)
This is the deepest layer of the skin, underlying the other two layers. If you get a blister, this layer becomes exposed, which can be a problem. It is because this layer has even more immune-system tissue, fact cells (these provide insulation from external temperatures, padding from injury and storage of fuel for activities).

Endocannabinoid System in the Skin
The endocannabinoid system (ECS) is the sum of all the cannabinoid receptors and endogenous ligands (like anandamide) that bind to the receptors, as well as their biosynthetic pathways, and degrading enzymes. However, it’s not just the effects of this system short and long term or just the receptor to ligand binding. It’s more about homeostasis.

There is a mountain of evidence, termed anecdotal evidence and that is homeostasis related, that demonstrate positive results of phytocannabinoid treatment, i.e, plant CBD’s. These homeostasis-related conditions seem to have no known cause or cure. And for this reason, endocannabinoid modulation has proven to be highly effective for treatment of many diverse conditions. Of note is skin and hair growth.

Skin and hair growth
One of the better-understood roles of the ECS in the skin is hair production via hair follicles and the sebaceous glands associated with them. What is unique is that the latter have a high percentage of CB1 receptors, which are responsive to the endocannabinoid AEA (anandamide) and to phyto-cannabinoids like THC and CBC. Hair growth shows a negative correlation with activation of these receptors, so scientists believe that the ECS controls human hair growth via a negative feedback loop. This process is currently undefined thus, an ECS explanation is logical.

While most people are familiar with THC and CBD, there are many chemicals in marijuana that contribute to its diverse effects on the human body. These effects include protecting neurons from damage, pain relief, suppressing nausea and vomiting, and many more. Cannabichromene (CBC) is an important chemical in marijuana that demonstrates the complexity of how the cannabis plant works.

Immuno-stimulation
Although the ECS plays a very intricate and sophisticated role in the immune system, the precise mechanisms of its various roles are not well documented. However, we do know that ECS regulates (up and or down) the overall level of cellular activity in immune cells, and it also regulates the rate at which apoptosis, or programmed cell death occurs, which is a vital function of the skin and its ability to remain pliable, flexible, and youthful.
Additionally, the skin also is prone to inflammation and allergic reactions because it is often the first to meet foreign substances.

Due to climate, water, temperature, etc., the ECS plays a very robust role in the down-regulation of chemokines and cytokines that produce inflammation and the pain associated with it. Localized topical cannabinoid treatment of allergy-induced inflammatory responses (such as putting CBD on hives) diminished the symptoms of inflammation immediately, in a CB1 dependent manner, proving that cannabinoid receptors are involved in the negative feedback of painful inflammatory responses. A similar reaction occurs when CBD skin lotions are applied, which helps firm and moisturizes the skin due to ECS reactions that typical skin lotions cannot match. We’ll do an article later that gets more into the science of this phenomena.

Advertisement: Amazon (click on photo for more info)

So, first things first, go out this week and get a yearly planner, the kind that you can write things down in every day and in terms of fitness, one that you can keep track of your program and successes. There are some great companies out there that have some wonderful time management tools and after all, getting healthy and fit is in a big way, all about time management. Take a look at Franklin-Covey, Levenger, Day Timer, At-a-Glance and others. Find a time management and planner system that works for you.

What do I want you to do with this time management system? I want you to utilize it to help you plan your day and stay on track, especially with your fitness and health goals. Don’t give me the excuse next year that you ran out of time. It’s not that we do not have enough time, it is that we do not plan or use it as well as we could. Once you have your time-management system, make a list of “things to do today.” This is what I call my “TD” or ‘to do’ today list. Let’s look at lists from Susan and Tom.

Susan’s To Do list for Today
1. Get kids off to school
2. Go to work
3. Dentist appointment
4. Pick up kids
5. Cook dinner
6. Workout
7. Relax and read some work material
8. Call Mom

Tom’s To Do list for Today
1. Pick up dry cleaning
2. Meeting with boss
3. Workout
4. Dinner
5. Lunch with Susan
6. Get groceries
7. Finish writing assignment due in three days
8. Call to set appointment for physical

Advertisement: Amazon (click on photo for more info)

The lists that both Susan and Tom wrote down are typical for many people. Is there any difference between the two lists? At first glance, you may not see a difference, but if you look closely, Susan wrote her list basically in the order she would be doing each task. The one question would be whether she would be able to do a workout after making dinner. Hey, it could happen! Tom’s list on the other hand, appears very scattered, almost as if he’ll just get to things as they come and that the time for each will magically work itself out correctly. It won’t!
Now, ask yourself if your health, wellness and fitness really is a priority. If they are, you need to prioritize every daily list. Following is a good way to do that:

1. ‘A’ priorities – these are items that must be done today.
2. ‘B’ priorities – items you’d like to do today but can be postponed until tomorrow if time becomes a real issue.
3. ‘C’ priorities – can be done anytime and any day of the week, such as a casual phone call.

Obviously, you’ll likely have multiple A, B, and C priorities. So, write down your list, number each priority as most to least important and check each priority off as you complete it.

Let’s do Tom’s list since it is more scattered. And, we know that Tom is a big fitness buff because he gets up early every morning and gets a workout done as soon as he can on most days. But, since his workout is a priority, lets make it ‘the’ major priority each day – ‘A1.’ Why? Because since he gets up early, it’s a relatively easy task to complete before the workday begins.

Tom’s re-ordered list
B.. Pick up dry cleaning
A.. Meeting with boss
A.. Workout
A.. Dinner
B.. Lunch with Susan
C.. Get groceries
B.. Finish writing assignment due in three days
C.. Call to set appointment for physical

Note that now, Tom has multiple A, B, and C priorities so, let’s number them from most to least important in each priority category.

Tom’s prioritized list
B3 Pick up dry cleaning
A2 Meeting with boss
A1 Workout
A3 Dinner
B1 Lunch with Susan
C1 Get groceries
B2 Finish writing assignment due in three days
C2 Call to set appointment for physical

Advertisement: Levenger (click on photo for more info)

Let’s look at how Tom prioritized his list. Because he gets up so early, the workout became the first priority both because it’s very important to Tom and he can do it before his workday starts. Getting healthy and staying healthy should also be your first priority.

The second ‘A’ priority is a meeting with the boss and later in the day, dinner because Tom is single and uses dinner time to read and catch up on other work and personal projects. Thus, dinner may not be a ‘A’ priority for you.

The ‘B’ priorities are a little easier with lunch with Susan being number one in this category following by his writing assignment. Note however, that the writing assignment is due in three days so, if Tom doesn’t get it done today, he still has two more days to complete it. And, if he did not get it done tomorrow, it would then become an ‘A’ priority on the last day.

The ‘C’ priorities are casual items that need to be done. A phone call to make an appointment, talk to a friend or check a progress status can be done anytime, even in the car on your way from one place to another, just do not text and make sure you have a hands-free Bluetooth available; you’ll live longer and also help someone else live longer by keeping your attention on your driving. Groceries may not be direly needed today so, that priority can be put off until tomorrow or even the weekend. The same is true of the doctor’s appointment. Scheduling it is just a phone call away, so it can be done anytime.

This is a new year so, use your time wisely and then, next year, tell me how well you did. I exhort you to make your personal health, fitness and well being and ‘A’ priority so that it always comes first. You’ll be glad you did and it’ll become a habit.

Now that you know how to manage your time more wisely, let’s discuss the basic steps to get back into shape and on that fitness workout horse again.  I’ll list them below, but in simplistic terms the steps are simply getting started and slowly increasing your intensity.

Beginning a good fitness program may be one of the best things you can do for your health and longevity. Physical activity can reduce your risk of chronic disease, improve your balance, and coordination, help you lose weight, and improve sleep habits and self-esteem. Best of all, you can start your program with five easy steps. What are these steps? They include assessing your fitness level, designing your fitness program, assembling your fitness equipment, getting started, and monitoring your progress.

1. Assess your fitness level
Before you begin, check with your physician to ensure there are no health problems and so that you’ll feel more comfortable while you begin. All of us likely have some idea of how fit we are but assessing and recording baseline fitness scores can give you a benchmark that you can use to judge future performance by as you progress from day to day. Let’s assess your aerobic and muscular fitness, flexibility, and body composition. To do this, record the following about your performance:
• Pulse rate – both before and immediately after walking 1 mile. If you cannot do one mile, try ½ mile;
• Record the time it takes you to walk ½ or 1 mile. If that is not doable, record the time for ¼ mile. If you are fit, record this for 1.5 miles;
• Perform as many sit ups and pushups you can do in one minute. If you cannot do full pushup and sit-ups, try modifying them to incline pushups and crunches and record that number;
• Sit flat on the floor with legs/feet out in front of you – measure how far you can reach while bending forward;
• Measure your waist circumference, just above your hipbones; and
• Record your body mass index.

2. Design your fitness program
There are two things that make it difficult for people to get into a fitness program. First, they try to add more exercises than they can do in an allotted time and second, by doing so they generally get very sore because they have not exercised in a while. Avoid doing this and you’ll get off to a great start. You need a plan. Design an exercise program, but keep in mind the following:
• Consider your fitness goals. Are you starting a fitness program to help lose weight or, do you have another motivation, such as preparing for a marathon? Make your goals clear to help you gauge progress and stay motivated;
• Create a balanced routine
It is recommended that you get 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week, or a combination of moderate and vigorous activity;
As an example, aim for about 30 minutes of aerobic exercise on most days of the week. Also, incorporate strength training of all the major muscle groups into a fitness routine at least two days a week;
• Start low and progress slowly. If you’re just beginning to exercise or haven’t done so for a while, start cautiously and progress slowly. The gym is there every day so, build slowly, especially in terms of weight load in strength-training exercises. Design your program so that it gradually improves your range of motion, strength, and endurance;
• Build activity into your daily routine. The biggest challenge in fitness to finding a time to exercise that fits into your schedule. Once you find it – KEEP IT! To make it easier, schedule time to exercise as you would any other appointment. Plan to watch your favorite show while walking on the treadmill, read while riding a stationary bike, or take a break to go on a walk at work;
• Plan to include different activities. Different activities (cross-training) can keep exercise boredom at bay. Cross-training using low-impact forms of activity, such as biking or water exercise, also reduces your chances of injuring or overusing one specific muscle or joint. Plan to alternate among activities that emphasize different parts of your body, such as walking, swimming and strength training.
• Allow time for recovery. Many people start exercising with frenzied zeal — working out too long or too intensely — and give up when their muscles and joints become sore or injured. Plan time between sessions for your body to rest and recover.
• Put it on paper. A written plan may encourage you to stay on track. Look at our 30-Day Express Program; it’s free and you access it on your smart phone or print it out and take it to the gym.

3. Assemble your equipment
Let’s think of this methodically. What do you need when you exercise? You likely have workout clothes of some type so, the main item is a good pair of shoes to workout in. The type you need will depend on what types of exercise you want to do such as running, biking, strength training, etc. Pick shoes designed for the activity you have in mind. For example, running shoes are lighter in weight than cross-training shoes, which are more supportive. Ask for help at your local footwear store and the sales people will be happy to guide you into the right pair.

If you plan on investing in exercise equipment, be it weights, bikes, treadmills, etc., choose equipment that’s practical, enjoyable, and most of all, easy to use. Do not buy expensive equipment without trying it out first – go to your local gym and have a go at it. With gym memberships priced low right now, you should think twice about getting your own because at about $120 per year, a standard bike or treadmill would take 5-6 years to pay off at current membership rates.

There are also many kinds of fitness devices to utilize if you plan on running, doing weight free exercises and so forth. So, consider using fitness apps for smart devices or other activity tracking devices such as Fitbit that tracks your distance, calories burned, or even monitors your heart rate.

Advertisement: FitBit (click on photo for more info)

4. Get started
You have done the first three steps, now it is time to simply get going. As you do so, be mindful of the following:
• Start slowly and progress gradually. Plan your time and give yourself plenty to warm up and cool down with easy walking or gentle stretching, especially the first week or so in your activities. Slowly speed up the pace and or increase the intensity for 10-20 without getting overly tired. As your endurance and stamina improves, gradually increase the amount of time you exercise until you reach 30 to 60 minutes of exercise most days of the week. If you’re going to compete, you’ll surpass these times.
• Split your exercise time if you need to. If you feel time starved, do not do all your exercise at one time; blend them into your daily activity by splitting apart what can be done in the gym and what can be done at the home or office. Often, short but more-frequent sessions have aerobic benefits too. Exercising in 10-minute sessions three times a day may fit into your schedule better than a single 30-minute session. And, walking stairs, pushups, sit-ups and other types of exercises can be done on the go at the office, during breaks, or at home.
• Creativity is a must. For example, it is likely that your workout routine includes various activities such as walking, bicycling, or running. Do not stop there, instead, take a weekend hike at the park or in the woods; run around the track at your local high school, or go swimming at your community center. The important thing to do is that while planning your workout program, find activities you enjoy and add them to your fitness routine.
• Listen to your body. If you feel pain (especially if it’s sharp), shortness of breath, get dizzy, feel nauseated, or something that doesn’t feel right, take a break. The symptoms are likely because you are pushing too hard.
• Be flexible. Stick to your plan, but if you don’t feel well on some days, give yourself permission to take a day off. Remember, a healthy lifestyle is about long-term persistence.

5. Monitor your progress
Once you get going and are being persistent, retake your personal fitness assessment about six weeks after you start your program and then again, every two months so that you can track your overall progress – write this down in a personal journal. You will likely notice that you need to increase the amount of time you exercise to continue improving. Or, you may be pleasantly surprised to find that you’re exercising just the right amount to meet your fitness goals.

One thing that happens to most of us is that we occasionally lose our motivation. If you lose motivation, set new goals and or try a new activity. Exercising with a friend or taking a class at a fitness center may help, too. This will help hold you accountable.

Starting an exercise program is an important decision, but it does not need to be an overwhelming one. By planning carefully and pacing yourself, you can establish a healthy habit that lasts a lifetime.

Finally, one of the big questions many have is, “How do a develop my own exercise program?” The answer is, you no longer need to, we have done that for you, to make it as easy as possible. Go to ‘My Workout’ section of the website and design your own program. However, be honest about your goals and fitness level. For example, do not click advanced when you’re really a beginner, nor do you want to click adding speed-strength exercises, when you likely do not know how to do them or are no longer in shape for them.

You’ll find it easy to develop your own program with the ‘My Workout’ tools. Best of all, you can print it out and take it to the gym with you or store on your phone. Whether you want a 1, 2, or 4-week program, you’ll find it fun and easy and, you’ll progress quickly.

Finally, we always do a free 30-day workout program called the 30-Day Express Program on the home page of this website. Simply click on it and follow the monthly, free workout. And, if you don’t like the exercises, insert ones that you enjoy more. It’s all about having fun and getting back in shape. After all, don’t you want to look good at the beach this summer? Now is the time to begin. Have a happy and healthy day and most of all, have a Happy and Prosperous New Year!