Training For Life

Fat—it’s one of the most maligned characters in the cast of food. An outcast for decades, fat has become the scapegoat for the fitness woes of all America, public enemy number one on the diet police’s most wanted list. But does fat really deserve this villainous reputation? Or has fat been framed to take the fall for thebig-time criminals in the shady underworld of the diet industry?

We actually cannot live without fat, as I’m sure you know—it serves a variety of crucial purposed like keeping you warm and cushioning your vital organs, and there are several vitamins which your body cannot absorb without the help of fat. But fat is more than just a “necessary evil.” The right kinds of fat in the right amount are an integral part of a healthy diet—and your doctor should be telling you to eat more fat.

Fat as a whole is charged guilty by association because of the transgressions of the “bad fats”—saturated fat and trans fatty acids. Saturated fats are found in animal products—meat, poultry skin, full-fat dairy—and in a few plant oils like coconut oil. Trans fatty acids—the most nefarious of all the fats—are used as frying oils and in processed snacks, baked goods, and margarine. These two are the real thugs—the ones that spike cholesterol, clog arteries, and make it harder for you to fit into your skinny jeans.

But two other types of fat are working to redeem their reputation—omega-3s and monounsaturated fatty acids (affectionately called MUFAS in the nutrition business.) Fatty fish (salmon, mackerel, trout) are rich in omega-3s. You can also get some from walnuts and flaxseeds. Studies have suggested that omega-3s help lower blood pressure, defend against Alzheimer’s disease, boost the immune system, and improve the quality of skin and hair. Omega-3 supplements are popular, but studies have not shown them to be as effective as omega-3s derived from food sources.

Monounsaturated fatty acids, the latest superstars in the world of healthy eating, are posed to undo fat’s ill-deserved rep once and for all. The hallmarks of traditional Mediterranean eating, like olive oil, hazelnuts and almonds, and sesame seeds, are all rich in these fatty acids, are hailed as the reason for the remarkably low incidence of heart disease in Southern Europe. More examples of monounsaturated fatty acid sources are dark chocolate, avocados, pumpkin seeds, and canola oil.

Even more interesting—a recent study at the Yale-Griffin Prevention Research Center found that monounsaturated fatty acids actually have the power to target excess abdominal fat—the most dangerous kind of excess body fat that smothers the visceral organs. According to the MRI results of the study, a MUFA-rich diet can slash these deadly fat deposits by over 30%. Plus, these fats make you feel fuller longer, so you ultimately eat less if you incorporate one or more sources of MUFAs into every meal.

One wicked ploy which you should never fall prey to is the deceitful claims of “low-fat” or “fat-free” food products. These products are no healthier for you than their full-fat counterparts—in fact, they could be even more harmful.

First of all, fat is what gives most of these foods their flavor and satisfying texture. In order to make up for the lack of fat—without which many of these products would taste downright nasty—manufacturers simply load these products up with extra sugar so they’ll taste good. But guess what your body does to extra sugar? It converts it into body fat!

Even worse, the Journal of Market Research reports that people end up consuming far more calories of these products then they would the original versions—because they get a false sense of security from the “low-fat” and “fat-free” claims. And new research implies that these products may actually even make you hungrier. That’s because fat naturally sends a message to the brain to tell you when you feel full—without fat, these “lite” products can’t send that message, so your body can’t tell when it’s had enough.

So it’s time for us to finally free fat from the depths of notoriety to which it has been banished for far too long. For tighter abs, a healthier heart, and a much tastier dieting experience, start eating more healthy fats.

Remember to consult your doctor before taking on any new diet or exercise program.  Please feel free to to e-mail me with questions or comments.

BG

To focus on form, just perform this routine once the very first time you do it.

Eventually, work up to three times through.
The key to the routine is to maintain constant core tension by performing each repetition in a smooth and controlled
manner. My favorite way to do this is a 3 count up, 3 count down for each rep. Do 10 reps of each exercise (per side for
the single side exercises) before moving on to the next exercise with little to no rest.
1. L-Pullups: perform a pull-up with the body shaped like an “L”, meaning a 90 degree bend at the hip, with the legs
held straight out in front of the body. If you can’t do a pull-up, do 10 lat pulldowns followed by 10 hanging, straight
leg raises (hang from a bar and raise the legs).
2. One Leg Romanian Deadlifts: Hold a weight in one hand and stand tall on one leg. Now hinge forward, keeping
the back completely straight and allowing a very slight bend in the knees. Your leg that is off the ground should
extend behind the body in a “laid out” position. Looking forward and keeping the rib cage pushed out, return to the
starting position. That’s one rep.
3. One Leg, One Arm Rows: Hinge forward at the waist again, but this time stabilize yourself with one hand on a
bench or other supporting object. One leg should still be out behind you, with your body weight supported on the
other leg. Hold a weight in on arm and complete 10 rows, utilizing a “starting the lawnmower” motion.
4. Split Squat – Hold a weight in each hand and get in a lunging position, with one leg out in front of the body and
one leg back behind you. Place the foot of the leg behind you on a bench or other supporting object that is about
3-4 feet off the ground. Keep all your body weight over the front leg, and bend it to 90 degrees, then back to the
starting position.
5. One Arm Overhead Press – Stand tall, suck the bellybutton in towards the spine, and press a weight overhead 10
times, with one arm. Switch the weight to the other hand and repeat.
6. Woodchopper – Stand with the feet shoulder width apart, holding a weight with both hands and outstretched arms
in front of the body. Rotate the entire torso to the right while simultaneously squatting down and bringing the
weight to the outside of your right shoe. Now stand and rotate the entire torso as far as possible to the left,
swinging the weight to the outside of the left shoulder. Remember to keep the arms straight.
If you feel any pain in the low back during this routine, stop and make sure you’re keeping your back completely straight. If
your core is unconditioned, it is likely that low back fatigue will set in very quickly during this workout, so listen to your
body!  Remember to consult your doctor before taking on any new exercise routine.  Please feel free to e-mail me with questions or comments.

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