72 Year Old Bodybuilder And Vegetarian

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Jack Lalanne, perhaps the most prominent health and fitness pioneer of our time, died yesterday at the age of 96 from complications related to pneumonia. 

For the health-impaired, Jack Lalanne spent the last 50 plus years preaching the gospel on exercising and consuming healthy foods.  His numerous feats of seemingly superhuman strength and endurance have made him a legendary figure.  That, along with his numerous accolades and products that he brought to market, has earned him the nickname “godfather of fitness”.  He was a vegetarian, although he did admit to eating fish on occassion.  He was a proponent of resistance training for women, even when popular opinion suggested that it would result in large muscles (of course, we know that’s not the case these days).  All of this after the age of 40.  Lalanne was a firm believer that you’re never too old to get healthy.  He was truly ahead of his time.

Side note: Ironically, he thought that organic products are “a bunch of bull”.  I’m not sure I’d go that far, but I do agree with the philosophy that it’s counterproductive to stress over organic vs non-organic.  If given a choice, I’d definitely choose organic.  However, a non-organic head of broccoli is always healthier than a large order of fries.

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Every living organism on the planet has a basic rule etched into their DNA: adapt or die.  At a very basic level, it’s no different with our bodies.  Our cells will collectively adapt to what we do or don’t do.  It doesn’t take an expert in biomechanics to realize that our bodies were designed to be on the move.  Only 10,000 years ago agriculture became the dominant lifestyle for our ancestors.  Prior to that, we were mostly nomadic and were either foraging or hunting for food.  Both of these activities required a significant amount of movement.

To put this in perspective, the earth is estimated to be 3.5 to 4 billion years old.  The Hominid species, to which we belong, has existed for approximately 4 to 6 million years.  Modern humans, commonly referred to as Homo Sapiens, have been around for about 200,000 years according to scientists.  So the 10,000 years agriculture has existed is a relative blip on the evolutionary timeline.  Even then, there was more physical activity as we tended our gardens and fields where crops grew.  The point is that our bodies have really had no time to adapt to sedentary lifestyles.  And, why would one want it to when it’s designed for and  capable of so many physical feats?

Add delivery food, scooters, cars, elevators, escalators, public transportation and the like to the equation, and it’s easy to see why we hardly have to move anymore.  The unfortunate reality is that some of this is necessary because of how society has evolved around work.  So, it is up to each one of us to take the initiative to get our bodies moving before natural selection gets the best of us (question to self: would our bodies ever really adapt to sloth, Big Macs, and pizza?).  Following are 3 reasons to engage in some sort of physical activity during the work day:

• Obesity - Studies continue to support the undeniable link between inactivity and gaining unhealthy weight.  The primary reason is food choice and how our body adapts to energy metabolism.  Essentially, the less active we become, the less efficient our bodies become at utilizing glucose (sugar) and lipids (fats).  And, if your meals resemble the S.A.D. (Standard American Diet) in any fashion, then highly-processed carbs are undoubtedly the cornerstone of you’re diet.  In addition to the plethora of diseases that arise from the inflammation caused by processed carbs, there is a more obvious and immediate impact.  When you consume a diet dominated by processed carbs and your activity level is too low, those extra calories that are not used by critical body systems (eg – nervous system) or stored as glycogen are stored as fat.  In simple tems, if you eat too many calories (processed carbs, in particular) and don’t move enough, you will get fat.

• Venous Thromboembolism- In addition to the obvious obesity risk, sitting for prolonged periods of time poses another, more subtle (but no less deadly) danger.  Deep vein thrombosis (DVT)/pulmonary embolism (PE), or venous thromboembolism,  is basically a blood clot in a deep vein.  We’ve all heard that we should get up and walk around on long flights.  DVT and PE is the reason experts recommend this.  This 2008 study conducted in New Zealand examined the link between seated immobility (office, home, flights) and venous thromboembolism.

• Heart Problems – A recent study published in the British Journal of Sports Medicine, suggests that sitting for long periods of time can lead to heart issues and worse.  The interesting part of this study was that scientists discovered that it may be more beneficial to spread your activity throughout the day as opposed to one long exercise session per day.  Many folks are relatively sedentary throughout the day, but exercise for a specific period of time after work.  Ironically, this may not be an efficient use of the time you set aside for physical activity.  Some of you are aware that exercise is cumulative.  For instance, if you performed 3, 10-minute bouts of activity, some experts say that equals 30 minutes of exercise for that day (take the steps, walk around your building, etc.).  Add a moderate or intense bout of exercise to that, and that should be sufficient for your daily activity.

In short, it would behoove you to get off your behind frequently throughout the day.  Inactivity breeds inactivity.  We can all find time during work to chat, surf the internet, or talk on the phone.  Do yourself, your health and your figure a favor – get up and move something.

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He did more than survive, though.  After 40 surgeries and several months in the hospital, he was finally released.  Despite a brief bout with depression, he persevered and trained to participate in a marathon, then the Lake Placid Ironman competition.  Like something from a movie, Long had run out of gas halfway through the last leg of the running portion of the triathlon.  But, he found an extra gear and finished the race with only 3 seconds to spare.  Although he was already an athlete prior to his accident, his story (like Ruth Frith) is one of inspiration, determination, and perseverance.  Based on the severity of his injuries, Matt Long had a 1% chance for survival.  For most of us, our biggest obstacle for exercising is merely finding the time.  That excuse just seem doesn’t cut it anymore, huh?

Source:

HBO Real Sports

Fanhouse

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Excuses for not exercising are like noses…everybody has one.  Well, not Ruth Frith.  This sprightly, great grandmother from Brisbane, Australia broke a shot put world record at the World Masters Games, which took place in Sydney, Australia recently.  According to the site, the primary difference between the World Masters Games and the Olympic Games is that World Masters are open to people of all abilities and ages rather than just elite athletes.  The emphasis on participation.  Did I mention that Ruth Frith is 100 years old?  That’s not a typo folks.  I almost hear the sighs of disbelief.  Google it and let it marinate.  She also participates in the hammer and javelin throw.  For those who aren’t familiar with Olympic events, the shot put, hammer, and javelin throws are high-intensity, explosive movements, which is even more impressive.  Apparently, she trains five time per week with 77-pound weights and doesn’t drink or smoke.  Do you notice a common thread?  This lady is officially my hero.  She admitted that she isn’t fond of vegetables, but that’s obviously fine given her her high activity level.  Jack LaLanne would be proud.

So, what’s your excuse?

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Not surprisingly, being well is an afterthought when compared to superficial appearance.  And because we have been conditioned to expect everything to be so convenient for us, many of those same people are not willing to change their eating habits or exercise to achieve their desired look.  One needs to search no further than the profit margins cosmetic surgeons are earning to further prove this point.

Well, what if your doctor told you that you could achieve your ideal physique by taking a pill?  Would you go that route in order to skip workouts and sensible eating altogether?  Muscles in a convenient pill is too tempting for many folks to ignore.  As a matter of fact, several surveys suggest that women place being thin on a short list of things that would make them happy.  One survey in particular, asked 1,000 women if they’d rather be thin or rich?  43% of the respondents said they’d rather be thin, which is an indication how important it is to many women.  However, these same women admit that they’re not willing to put in the time or effort to reach their goal.

Contrary to having big muscles, what if that same pill were able to sculpt a svelte physique minus the sweaty workouts or boring salads?  Enter myostatin.

What Is Myostatin?

Myostatin is a protein gene that was discovered in 1997 by three geneticists at Johns Hopkins University in Baltimore, MD.  This gene is found in humans and as well as other mammals and it’s primary function is limiting muscle growth.  So people who have higher levels of this protein, along with the associated gene, have less muscle development than the average individual.  Conversely, mammals that have a mutation in that gene tend to have about twice the muscle size.  I’m sure some of you have seen the pictures of the freakishly muscular, seemingly “Photoshop’d” cow and dog.  These animals had a mutation in their myostatin gene that enabled abnormal muscle growth.  There are even documented cases of young children that have a similar mutation that resulted in about twice the muscle mass of a child that same age.

One of the geneticists that discovered the gene, Se-Jin Lee, has been doing extensive research with tweaking the myostatin gene in mice.  He effectively blocked the gene of one mouse in particular, which enabled significant muscular hypertrophy in the mouse.  One of the long term goals is to develop some type of drug that could essentially control the levels of myostatin in an individual, and perhaps creating an ideal physique with desired muscle tone.  Ironically, there have been no signs of improved strength or performance by blocking the myostatin gene.  So, the extra muscles would basically be a non-functioning mass of tissue.  You would look good though.  And that’s primary goal anyway, right?

Practical Applications

Superficial aspirations aside, there are real potential clinical applications for developing such a drug.  Currently, studies are being conducted to determine the efficacy of using myostatin drugs to treat people with muscle-wasting diseases.  Muscular dystrophy (MD) is one such disease.  MD a genetic muscle disorder that leads to degenerative muscle weakness and subsequent wasting.  A 2008 study published by the American Neurological Association, showed that myostatin inhibitors did increase the muscle mass of MD patients, but it did not increase muscle strength or function.  Researchers concur that more comprehensive studies are needed.

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Source: CNN

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However, in the quest for long-term fat loss and muscle toning, there is still a general misconception about the role of cardio as it relates to fat loss and muscle definition.  Contrary to popular belief, cardio actually takes a backseat to resistance training.

Cardio vs Resistance

Generally speaking, cardio and resistance training complement one another in one’s journey toward optimal wellness.  However, the real truth is that a resistance workout supersedes cardio when the main goal is long-term fat loss.  The reason is because muscle is metabolically more active than fat.  You’re probably asking yourself, ‘what the heck does that mean?’  That statement is just a fancy way of saying that lean muscle burns more calories than fat.  In simple terms, the more muscle you have, the more fat you’ll burn.  Despite this, many folks still attempt to sweat the fat away on cardio machines.

Pound for pound, you will burn more total calories during a cardio workout versus a comparable resistance workout.  However, studies show that your average daily metabolic rate drastically increases with resistance exercise⁽¹⁾.  With more lean muscle you will burn more calories during the course of your day than if you maintain a high fat body composition.

Women always seem to be concerned about getting too muscular or bulky.  I always give the same response to my clients as well as other ladies who pose this same question.  Unless synthetic steroids are used, women are biologically incapable of building large muscles.  They don’t have enough testosterone to make this happen.

Resistance Is the Winner

With long-term fat loss being the main fitness goal, resistance training is the undisputed king.  Although weight training is the traditional choice, there are other ways to incorporate resistance into your workout.  Here are a few options:

• Add an incline while on your cardio machine
• Take the steps instead of the elevator
• Incorporate body-weight exercises like push-ups, pull-ups, squats, lunges, etc.
• For an individual with an advanced fitness level, perform high-intensity interval training (HIIT) workouts

Other Resistance Training Benefits

In addition to fat loss, there are a myriad of other benefits to performing resistance exercises:

• Changes your body composition for the long-term, thus ending the yo-yo dieting syndrome
• You’ll burn more calories during a 24-hour period
• Helps to control blood sugar and hypertension
• Strengthens connective tissues (ligaments, tendons) which decrease risk of injury
• Strengthens bone density, which decreases the risk of osteoporosis as we age
• Improves overall look, the way clothes fit, and self-esteem

So, don’t be afraid to raise the bar!

References:

⁽¹⁾ http://jap.physiology.org/cgi/content/full/82/1/298

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Is being chronically fatigued a recurring theme when you wake up in the morning, after lunch, on the way home from work or any time in between?  Caffiene-based solutions like soda or a cup of joe are poplular, convenient, and inexpensive (unless it comes from Starbucks).  However, recent studies suggest that the most effective way to combat chronic fatigue is with chronic exercise.

Researchers at the University of Georgia reported that healthy adults who perfom at least 20 minutes of exercise, three days a week reported feeling more rejuvenated.  Moderate exercise includes a wide variety of options like brisk walks, walking up hills, light jogging, biking, swimming, light resistance training, dancing…essentially any activity that will raise your heart rate to 55%-65% of your max heart rate (220-your age).  A simple way to gauge your moderate-intensity activity without having to do any calculations is that you should be able to hold a simple conversation while doing it.

Workplace Exercise

If you work behnd a desk or have obligations in the evening that make working out difficult, you have a few options.  I’ve seen colleagues form groups that get together around lunch time to walk around a specified route.  If you’re fortunate enough to have access to a gym in or near your building (as I do), by all means, take advantage of that option.  You get cardio, resistance, and shower (in case things get really intense).  I’ve also seen folks walking the steps in the building, which is a great exercise for the lower body.  Keep in mind that exercise is cumulatve, so a few minutes here and there add up over the course of a day.  This is why I always suggest people to park as far as they can from the entrance to the building, and to take periodic waks througout the day.

Stay Active, Eat Healthy

Trust me, I know very well how hectic things can get in the office which can prevent you from being somewhat active while at work.  There’s really no easy way around it, you just have to make sure that you carve out some time during the day to do something active.  In addition to the fatigue benefit, a brisk walk can also help you vent and relieve stress, a common feeling in the workplace.

Eating a diet that is supportive to an active lifestyle is probably just as, if not more important, than performing the actual activity.  So, moderate activity and limiting your intake of processed carbs (white bread, pasta, soda, packaged snacks, desserts, etc.) will go a long way toward eliminating that feeling of fatigue from your day.

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The Basics

Exercising is probably the least favorite of all the “wellness pillars” for many people to address.  Not only does it require a decent amount of physical exertion (depending on your goals), it also means that you have to carve out some time in your busy schedule to do it – time a lot us don’t have (or refuse to find, as I like to say).  For those that actually have the desire to get in shape and get healthy, the time factor seems to be the most frustrating obstacle.

Moreover, consumers are constantly bombarded with cheesy infomercials touting the “fat-melting” features of the latest diet pill, exercise apparatus, or workout video (for the record, butter and ice cream melt, not fat ).  Scientists and engineers have done some great things for the human race, but they have yet  to invent a magic pill, cream, machine, prayer, drink or medical procedure that will make you fit and healthy.  All of this has a net effect of  adding to the rampant confusion that already exists regarding physical fitness.  Like I often tell folks, it’s only as difficult and confusing as you make it.

Goal Setting

The first thing you must do is set your goals (short and long term).  Examples of long term goals are: Do you want to lose weight?  Tone?  Build muscle?  Decrease your blood pressure?  Improve your mood?  Play with your kids?  Doctor’s orders?

Examples of short term goals are: Do you want to fit in your favorite jeans or dress?  Loose the beer belly?  Work in the garden?  Train for an event?  Train for a specific sport?  Get your sexy back?  Impress a loved one?  Make a loved one jealous?

Whatever it is, I cannot overstate the significance of setting a goal before you do anything else.  Not only does it give you purpose (insert Merovingian reference from “The Matrix”), it links the cost of your workouts to something that’s tangible for you.  It makes your workout personal.  It serves as your motivation and will help you stick with your workouts over the long haul.

Plan Your Work

Goal setting is undoubtedly the easiest part of this process.  Most of us can think of one or more reasons to stay fit and healthy.  On a personal note, my goals went through a gradual progression as life events changed my priorities.  Growing up playing sports enabled me to combine sports and fitness.

As a young adult, my goals were aesthetics, functional movement, and disease prevention (I have a horrible family history of autoimmune disease).  Now that I’m a little older and married with kids, my goals are a mash-up of the former along with being able to play with my children when they get older.  Again, all of that is the easy part.

The obvious question for many people is “What’s next?”  As I mentioned earlier, there’s a cornucopia of options available to us these days.  For the vast majority of folks who are coming from a largely sedentary lifestyle, any program that incorporates resistance and cardio-respiratory movements will suffice (if you require sports-specific training, I would recommend finding a qualified fitness professional).

The trick is to find an activity that you like and fits your lifestyle/schedule.  You don’t have to dedicate a portion of your monthly budget to a gym membership or add an extra wing to your house to accommodate a home gym.  Activities like dancing, biking, hiking are all good alternatives.  Bottom line, if you like what you’re doing, chances are much better that you’ll stick with it over the long term.

Movement works, sitting doesn’t.  That said, formulating a fitness plan still isn’t the difficult part.

(As always, please seek out the advice of a qualified medical professional before beginning any exercise program.)

Work Your Plan

As you may have guessed, this is the main obstacle for most people.  Perhaps there is no better application of the popular Robert Burns quote “the best laid plans of mice and men often go awry”.  Even with your goals set and your plan conceived, life gets in the way.

This is where sheer determination and “sticktoitiveness” play a vital role.  In sports parlance, this is referred to as “gut check” time.  It will rain, you will have frustrating days at work, your car will need repairs, errands will always come up at the last minute, and the house chores aren’t going anywhere……life will happen.  It’s an absolute – put it up there with death and taxes.  As they say, they key is how you react.

It’s always interesting to me how people find the time to do anything they deem important – happy hours, game night, video games, shopping, zoning out in front of the idiot box television, etc.  So in that vain, it becomes a question of motivation.  And that brings us full circle back to finding a personal reason to get fit.  No one can make you exercise, only you can make that happen.  You are your own best friend and worst enemy, depending on whether or not you decide to get moving.

Be consistent with you workouts.  Get some support from friends and family.  Ignore the haters (or use it as motivation).  Don’t beat yourself up if you fall off the wagon – it happens all the time.

In the timeless words of the Phil Knight’s iconic brand, “Just do it.”  It’s only your health that’s at stake.

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