Mark’s Daily Apple

Washboard Abs on a High-Fat Diet, No Ab Workouts and No Cardio?43

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Me (54) in my backyard this morning

Apologies in advance for the self-serving nature of this post, but I felt that it was time to answer more specifically many of your questions about my own program and to use myself as an example of how the Primal Blueprint works if you integrate all the elements.

As many of you know, I am coming off a three month rehab from knee surgery. I’m about 95% healed now and can even do my “Indigenous Peoples Stretch” (a full unloaded squat) – a sure sign that all is well. Throughout this time, I have maintained my usual diet and have done whatever upper-body lifting I could manage that didn’t also require substantial leg involvement (pushups, pull-ups, dips, cable-work, etc). Despite my (or should I say “because of my”) high-fat diet and doing pretty much zero cardio over the past four months (including a fair amount of down time before the knee surgery) my weight, my lean mass and my body fat have all remained steady.

I went on FitDay.com a few days ago (great site to reveal the truth about what you eat) and entered what was a typical full day of eating for me. The results were pretty much as I expected: 2,458 calories, 58% of which was from fat; 165 grams of protein (1 gram per pound of body weight) and 114 grams of carbs. Now some might say that eating less than 2500 calories is too low for a moderately active man, but there are two points to make here. First, I am never really hungry. On this Primal Blueprint eating style, I eat when I want to and stop when I no longer feel hungry. Pretty simple. If I skip meals, I don’t get light-headed or famished. I don’t ever feel like I need more calories or that I am missing out on anything or “sacrificing” some guilty pleasure. I get plenty of protein to spare muscle and add to protein turnover. I get plenty of fat for fuel – sometimes 65% of daily calories. Second - and this goes to the heart of the Primal concept – when you eat fewer carbs, your body readily accesses dietary and stored fat for fuel. Even at 8% body fat, I still have 46,000 calories of stored fat, at least 25,000 of which is available to use as fuel at any time. Theoretically, you could walk 250 miles on that. It’s a beautiful thing when you direct gene expression to “want” to burn fat instead of always storing it. You certainly don’t need cardio to produce the full effect (you can if you want, within guidelines). As we often say here “80% of your results come from how you eat.” Conversely, eating more carbs drives up insulin, drives carbs towards fat storage, decreases fat-burning by prompting fat cells to hold on to stored fat and makes you hungrier for more carbs. I could burn some or most of all that off again by doing tons of cardio, but that only makes me hungrier for more carbs and perpetuates the cycle. It’s like digging a hole to put the ladder in to wash the basement windows.

The other point I want to make is that I don’t do abs. By that I mean I don’t specifically do an ab routine or ab classes as any part of my workouts. On the other hand, I pretty much work my abs all day long without specifically focusing on them. And that’s an important distinction. Grok probably had a wicked set of abs. He had to. Abs are the center of the human movement universe. They are part of today’s “core”, the fulcrum, the key in Chi. But you don’t necessarily need to do endless crunches, sit-ups, roman chairs, leg raises or other isolation moves to strengthen them. Sure, you can if you want, but I think the best way to work your abs is involve them in almost every other movement you do. Every time you do it. When you do pushups, you should tighten your abs hard, likewise when you do pull-ups, squats, lunges, curls - you name it. And working your abs doesn’t stop in the gym. When you sit at your desk, you should take that opportunity to tighten your abs (and by abs, we mean the whole complex: rectis and transverse abdominus, internal and external obliques, and pyrimidalis).

Tighten that belly as if you are going to be punched in the gut while blowing out the candles on your birthday cake. Hold it for 10, 20 or more seconds a few times every hour. Now do it while slightly tilted to one side. Now the other. For even better results and a stronger core, you would simultaneously contract your buttock muscles like you are trying to hold in the bean dinner you had at Barry’s last night. Do these short exercise bursts while you are driving to pick up the kids or when stuck in traffic. Hell, I do some of my best ab work bent over doing sprint work on the stationary bike. It’s really all about squeezing, tightening and trying to shorten the distance between your sternum and you pubic bone. This is all considered isometric work, but the abs respond extremely well to it. Eat right and those well-worked abs will show!

High-fat diet, no cardio, no ab workouts. Talk about thumbing your nose at Conventional Wisdom!

Further Reading:

What is the Primal Blueprint?

My Knee is Killing Me… No, Really.

My Daily Salad

Are There Any Good Carbs?

What I Eat in a Day

My Weekly Workout Routine

My Sprint Routine Video

Chronic Cardio

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Posted: Carbs, Diet, Fitness, Health, How To, Nutrition, Personal Improvement, Pictures, Primal Health, Sisson Said What?

10 Ways to “Get Primal”25

Here at Mark’s Daily Apple, we advocate the Primal Blueprint Lifestyle, that is, a health philosophy that in large part acts to mimic the diet and physical activity of our pre-agricultural ancestors.

And, while we’ve explained in the past what it means to “Get Primal,” we figured what’s not to love about a bulleted list that reminds us how to incorporate these methods into our everyday lives.

Read on to learn how you can get primal on every level on every occasion:

Hike:

Whether it was searching for food, shelter or just greener pastures, our ancestors spent a lot of time taking the heel-toe express! (Though, it wasn’t exactly heel-toe in those days.) These days, of course, we have planes, trains and automobiles to get us from A to B, which means hoofing it has become our least likely mode of transport. To get back to the Primal Blueprint, set aside some time every week to participate in sustained activity as a way to return your body to its natural state (that is, being in a constant state of motion). And, although hiking was the primary modality for sustained exercise for our predecessors, feel free to substitute it for biking or any other low-level physical activity you can do for a long period with little interruption.

Sprint:

Although eat or be eaten is no longer really considered a threat in today’s society, for our ancestors, it was a pretty big (and potentially lethal) deal. The solution? Run fast, run hard, and run for your life! You can incorporate these same theories by adding a series of short sprints into your exercise routine (see Mark explain his sprint routine here). The idea here isn’t necessarily to be the fastest kid on the block (although that would be awesome), but rather to give all you’ve got for a brief period of time. Also, bear in mind that this concept of going hard and fast for a few seconds isn’t limited to the act of sprinting; you could try water sprints, power cycling, jump rope intervals or any other activity that requires short, intense bursts of energy.

Lift Hard:

Think Cavemen killed time pounding weights in a dingy gym? Think again! Our ancestors tested their strength only in real-life situations (as opposed to having a pose-off with the meathead in the cut-off shirt!) and grew strong by doing, for the most part, weight bearing exercises. Naturally, they focused on activities that would help them carry out real life functions. Want to work out like your primal ancestors? Try weight bearing activities such as squats or dead lifts, which our ancestors did when lifting a heavy rock or log for building; lunges, which mimic the action of transversing steep terrain or stepping into a throw; pull-ups and standing rows to mimic the movement of pulling a heavy object towards the body; pushing, to mimic the motion of… well, pushing things; and twisting motions such as medicine ball throws or cable woodchoppers, which our ancestors did when throwing spears or hoisting objects. For a new challenge (and an exercise that combines just about all of the above motions, try the Turkish get-up:

Ditch Grains and Sugar:

With the tagline “so simple even a caveman could do it,” the commercial suggests that our ancestors were, well, not the sharpest tools in the shed. But, clearly they were smart enough to shun grains and sugar (a feat that the majority of current day Americans have yet to accomplish). In fact, according to some anthropologists, our ancestors only consumed about 80 g of carbohydrates per day, largely because sources of carbohydrates – such as grains, beans and potatoes – are toxic in raw form. To keep it primal, avoid all grains, including bread, pasta, rice and noodles, and all refined sugar. It should also probably be noted that the majority (if not all) of processed foods are packed with carbs - either in the form of a grain, sugar, or both - so it’s best to cut those out too!

Eat Meat and Fish:

When dinner time rolled around for our ancestors, they weren’t exactly reaching for the yellow pages! Instead, they were reaching for a spear, ax or some other weapon to catch their meal. While we’re certainly not advocating that you begin hunting for your own entrees (people might talk!) we do recommend that you begin thinking about your diet in a way that resembles their dietary habits. That is, if you can’t catch it or find it in nature, you can’t eat it. In short, opt for meat and fish and don’t get hung up on the fat content. Not only is fat integral to health, it will also help keep you feeling satiated longer!

Eat Berries, Nuts and Unbridled Amounts of Veggies:

Again, when selecting foods, remember that you’re playing the role of the hunter and gatherer, so feel free to indulge in foods you would find in nature. Specifically, the Primal diet recommends berries, which are low in sugar and packed with vitamins, antioxidants and other beneficial nutrients, and nuts, including walnuts, brazil nuts, macadamias and almonds (but not peanuts which are a legume and should also be avoided for fear of aflatoxins). When it comes to vegetables, seek out root vegetables including carrots, turnips, parsnips, rutabagas and Swede (but not potatoes or other starchy, high-carb varieties), leafy greens, tomatoes and other brightly-hued vegetables (which not only add color to dishes, but also seriously improve the nutrition value).

Drink Water:

Although there is some back and forth about how much water our early ancestors actually consumed (with some anthropologists suggesting that early man got most of his water from the vegetables he consumed as opposed to risking his life standing in line with the other predators and prey at the local waterhole), the reality is that even if early man didn’t consume that much pure water, he certainly wasn’t reaching for a Coke. Get back to your primal roots by ditching the Gatorade, the soda (including the diet ones – they’re nearly as bad!) and especially the juice. All you really need is water, and lucky for you, it’s as easy as turning on the tap.

Sleep Smart:

When the sun went down, early man started prepping for bed. When the sun sets today, most men (and women) will do the dishes, watch Grey’s Anatomy, finish up paperwork, pay bills and check their email before falling asleep with the television blaring Conan O’Brien. No offense to Mr. O’Brien, but when nature starts heading to bed, so too should you. To catch Zzzs like our ancestors, remove all electronics from the bedroom and focus on creating an environment that is dark, quiet and serene. Also, while it might seem counterintuitive to not close the blinds, allowing natural light to be your wake-up call is far more refreshing (and natural) then waking to the shrills of an alarm clock.

Relax:

As much as we harp on about how hard early man had it (what with having to work hard to survive and all that), make no mistake, early man liked his downtime too! Unlike our ancestors, however, many of us tend to spend our downtime plunked in front of the TV or computer engaged(?) in mindless activity for hours on end. To get back to our primal roots, select an activity that will clear your mind and help you recharge and refocus. And don’t forget that part of this getting up and moving around a bit.

Crack a Coconut, Spear your Dinner and Sleep in a Cave:

Ok, maybe we’re kidding on this last one. But imagine how primal it’d make you feel!

mutbka, Jasmic, hrtmnstrfr, Bern@t, Genista, paurian, Snap, jahdakine, Mai, OnuRoca Flickr Photos (CC) and nightowl27 YouTube Clip

Further Reading:

My Knee is Killing Me… No Really.

Would Grok Chow the Cheese Plate?

What Mark Eats in a Day

Posted: Diet, Fitness, Health, How To, Nutrition, Personal Improvement, Primal Health, Stress, The Tuesday 10, Videos

Move Your Body for Your Brain1

They’ll be coming out in waves after this news…

A study presented Wednesday at the American Academy of Neurology’s annual meeting suggests that regular physical exercise may offer a protective benefit against mild cognitive impairment.

How cognitively impaired are we talking here? Think forgetting where you left your keys, remembering events, appointments, or to check Mark’s Daily Apple every day (as if you could ever forget that!) or recalling the details of a conversation.

Conducted as part of an ongoing study of aging, researchers from the Rochester, Minn.-based Mayo Clinic surveyed 868 people ages 70 to 89 about their exercise habits between ages 50 and 65. Researchers also screened all participants for signs of mild cognitive impairment.

According to the study, those that reported participating in moderate exercise such as brisk walking one to five times per week were less likely to experience cognitive impairment problems than their peers who exercised less. However, the researchers note that cognitive impairment did not appear to be influenced by exercise activity within the previous year.

Speculating on the mechanism behind the link, the study’s lead author suggests that “exercise induces chemicals that protect brain cells, or exercise is simply a marker for an overall healthy lifestyle, or there is some positive interaction among exercise, healthy lifestyle and intellectually stimulating activity.”

Acknowledging his rather shaky opinion regarding the link, he calls for further research to explore the findings.

Groundbreaking stuff? Well, no, not really. But it does add to the growing body of research suggesting that the benefits of exercise extend beyond physical health. In fact, these findings are likely to prove especially pertinent to the growing legions of baby boomers who, if the study’s findings are correct, could benefit tremendously from starting a regular exercise routine to stave off some of the cognitive declines associated with aging. In addition, while a long track record of physical activity is certainly preferential, the study suggests that even adopting an exercise routine in your 60s can yield significant benefits in the future.

So, the next time you’re pondering where you left your keys or why on earth you would put your cell phone in your shoe, consider logging a few extra trips around the block. You’ll thank us (because you will remember to) later down the road!

zappowbang Flickr Photo (CC)

Further Reading:

Mature Muscle?

The Role of Lean Muscle Mass and Organ Reserve in Aging

Posted: Aging, Fitness, Health, Personal Improvement, Prevention

The Benefits of Short Breaks9

Office Chair Yoga

It’s a long afternoon in the office, and your focus is waning. After staring out the window for a few half-conscious minutes, you tell yourself, “Maybe I’ll just get up and take a lap. I’ll get some water or see what my buddy is doing down the hall.”

It turns out your break is more than just a cubicle “coping mechanism” or even a recharge for a distracted mind. New research out of Australia shows that frequent breaks with even a modest amount of movement (like standing and stretching) have significant physical benefit. The study measured the impact of “light activity” on a number of health markers in 168 healthy adults.

This healthy group, who ranged in age from 30 to 87 years, kept an activity diary and wore an accelerometer during all waking hours for 7 days, the researchers report in Diabetes Care. The accelerometer, worn firmly around the trunk, measured the duration, type, and intensity of physical activity in counts per minute.

The researchers considered accelerometer counts of less than 100 per minute as sedentary periods, and counts of 100 or greater as active time. Light-intensity activity was from 100 to 1951 per minute and counts more than 1951 were periods of moderate-to-vigorous activity.

Overall, participants spent 57, 39, and 4 percent of their waking hours in sedentary, light-intensity, and moderate-to-vigorous intensity activity, respectively. On average, their breaks lasted less than 5 minutes, with accelerometer counts of 514 per minute.

They found that the number of breaks from sedentary activity positively correlated with lower waist circumference, lower triglycerides, and lower 2-plasma glucose scores.

via Medline Plus

While no one is saying those few steps to the water cooler will keep you healthy, it appears frequent “up and about” breaks add to a person’s overall picture of health. The breaks, according to researchers, “complement” other kinds of physical activity. Cool, huh?

And it makes total sense. It’s unlikely that Grok had the chance to sit and veg in front of the fire for countless hours at a time. At least not to the extent that modern man has seen. The human body is made to move, and plain old, everyday activity counts for something now as it did then. Gardening, cleaning, woodworking, strolling, stretching and sauntering around the neighborhood or office: it all helps. Next time your boss gives you a quizzical look (or evil eye) for making the rounds, tell him/her that Grok’s just grooving his body.

Thoughts? Tricks for office breaks? Do share.

Lex in the City Flickr Photo (CC)

Further Reading:

Physical Inactivity Linked to Prostate Cancer Risk

Stress Relief at Your Desk

Posted: Fitness, Health, Stress

15-Minute Workout11

Bent-over weighted suitcase rows, anyone?

Maybe it’s a business trip, or a busy day that has managed to crowd into your traditional workout time. Let’s face it: there are dozens of everyday life circumstances that often get in the way of the perfect workout routine. But what can we do to keep these occasional challenges from becoming excuses to forgo a workout altogether? Sometimes flexibility (of a non-physical variety) is key. Enter the 15-minute workout.

A 15-minute workout routine should be easy to do, shouldn’t take much - if any - equipment, should be able to be performed just about anywhere, and should work the core as well as the upper and lower body. It’s a program you can do at home when you’re short on time, when you’re on the road and don’t have the time/opportunity to hit the gym or go for an outdoor workout – even when you’re in the hoosegow awaiting bail. Alternatively, you can also use it during a “normal” day to break things up.

Before we move on, we should stipulate that we aren’t proposing the 15-minute routine as a basis for your regular workout, but we think it can be a solid, full body program that you can rely on in a pinch.

That said, let’s break down that 15-minute routine. Think “boot camp calisthenics” with short, intense segments of 30 seconds to 1 minute with at least 10 seconds rest between exercises. Here’s a simple option.

Pushups (Do as many as you can do in 30-60 seconds.)
*Rest
Sitting monkey (Lie on your back with hands at your sides and lift your upper body and legs. Position your arms and lower legs to be parallel to the floor. Do as many as you can do in 30-60 seconds. You get the idea.)
*Rest
Free squats
*Rest
Handstands (Walking your feet up and down the wall)
*Rest
Burpees (video example)
*Rest
High-step run
*Rest
Inchworm (Beginning in standard push-up position, walk your feet toward your hands and then back again to initial position. video example)

Repeat as often as needed for a 15-minute program, but the sky’s really the limit. You can always make up new exercises using a towel, a chair, the bed, etc. For more ideas and video demonstrations, go to www.crossfit.com and check out their “exercises and demos.” The point is, anything you do intensely for 15 minutes will buy you another day of fitness maintenance.

Comments or suggestions for additional exercises in the above workout? Other ideas you use for quick routines? We’d love to hear them.

svanes Flickr Photo (CC)

Further Reading:

Mark’s Weekly Workout Routine

Mark’s Beach Sprints Video

Posted: Fitness, Health, How To, Personal Improvement