Ginkgo Biloba supplement or just a pretty tree?

I've heard about people taking Ginkgo biloba capsules, several years ago. In fact, I think I first run across this supplement about 16 years ago. Although, this extract from the Ginkgo biloba tree most likely has some positive effects on the body, the most touted claim for this substance is its ability to improve and preserve memory and possibly preventing dementia and Alzheimer's disease. These super marketing claims for enhanced cognitive function is what sells the pills, but by most studies I have read, they simply just aren't true and there is no clear-cut evidence to support these wild claims. Personally, in my opinion, when it comes to enhanced brain function, I think it is a big slop of pill-pushing herbal baloney. 

Here are a few excerpts from Wikipedia: 

---Ginkgo for dementia? 

Extracts of Ginkgo leaves contain flavonoid glycosides and terpenoids (ginkgolides, bilobalides) and have been used pharmaceutically. Ginkgo supplements are usually taken in the range of 40–200 mg per day. Recently, careful clinical trials have shown Ginkgo to be ineffective in treating dementia or preventing the onset of Alzheimer's Disease in normal people. 

---Ginkgo for memory? 

Ginkgo is believed to have nootropic properties, and is mainly used as memory and concentration enhancer, and anti-vertigo agent. However, studies differ about its efficacy. The largest and longest independent clinical trial to assess Ginkgo biloba’s ability to prevent memory loss has found that the supplement does not prevent or delay dementia or Alzheimer’s disease. Some controversy has arisen over the conclusions drawn by some studies that were funded by a firm which marketed Ginkgo. 

In 2002 a long-anticipated paper appeared in JAMA titled "Ginkgo for memory enhancement: a randomized controlled trial." This Williams College study, sponsored by the National Institute on Aging rather than Schwabe, examined the effects of ginkgo consumption on healthy volunteers older than 60. The conclusion, now cited in the National Institutes of Health's ginkgo fact sheet, said: "When taken following the manufacturer's instructions, ginkgo provides no measurable benefit in memory or related cognitive function to adults with healthy cognitive function." The impact of this seemingly damning assessment, however, was ameliorated by the almost simultaneous publication of a Schwabe-sponsored study in the less prestigious journal Human Psychopharmacology. This rival study, conducted at Jerry Falwell's Liberty University, was rejected by JAMA, and came to a very different—if not exactly sweeping—conclusion: There was ample evidence to support "the potential efficacy of Ginkgo biloba EGb 761 in enhancing certain neuropsychological/memory processes of cognitively intact older adults, 60 years of age and over." 

---As you can see, the conflict of studies can cause confusion, but one must wonder what the motives truly are: The truth, whether it works or not? Or how can we sell more products? And so on... 

---More attention needs to be paid to Ginkgo biloba's other potential health benefits, such as: 

Out of the many conflicting research results, Ginkgo extract may have three effects on the human body: improvement in blood flow (including micro-circulation in small capillaries) to most tissues and organs; protection against oxidative cell damage from free radicals; and blockage of many of the effects of platelet-activating factor (platelet aggregation, blood clotting) that have been related to the development of a number of cardiovascular, renal, respiratory and central nervous system disorders. Ginkgo can be used for intermittent claudication (muscle pain, generally in the calf, that occurs intermittently during physical activity/exercise). Some studies suggest a link between Ginkgo and the easing of the symptoms of tinnitus (constant ringing of the ears).  As a side note, if you're more interested in common ear problems, go here: https://health-fitness-guru.blogspot.com/2011/04/ear-problems.html

---As you can see, when it comes to the battle over whether this supplement can enhance memory or is it just merely a pretty tree, it is obvious that we should just let Ginkgo thrive as beautiful shade trees, at least to me. Think about it: This supplement most likely does improve blood circulation and is an antioxidant, etc., but what's so unique about that? There are lots of herbal supplements that can help in that department. Now, if you have a product to enhance brain power then wow(!), you have yourself a unique product line. You get my drift? Anyway, on to the side effects... 

---Ginkgo Side Effects per Wikipedia: 

Ginkgo may have undesirable effects, especially for individuals with blood circulation disorders and those taking anticoagulants such as ibuprofen, aspirin, or warfarin, although recent studies have found that ginkgo has little or no effect on the anticoagulant properties or pharmacodynamics of warfarin in healthy subjects. Ginkgo should also not be used by people who are taking certain types of antidepressants (monoamine oxidase inhibitors and selective serotonin reuptake inhibitors) or by pregnant women, without first consulting a doctor. Ginkgo side effects and cautions include a possible increased risk of bleeding, gastrointestinal discomfort, nausea, vomiting, diarrhea, headaches, dizziness, heart palpitations, and restlessness. If any side effects are experienced, consumption should be stopped immediately. 

---Ahh, the good ol' side effects section always makes you just wanna go start popping their product down your throat, right? Ha-ha! Regardless of all the health talk about this supplement, Ginkgo biloba still makes for a very pretty tree...

[Image Credit: en.wikipedia.org/wiki/File:Ginkgo_Biloba_Leaves_-_Black_Background.jpg]

Read more about this subject, here: http://en.wikipedia.org/wiki/Ginkgo_biloba

---End of Post

Picking out the right Heavy bag / Speed bag Stand

If you have the room or an outdoor garage with lots of open space, these things are an excellent addition to your physical fitness routine. Also, if you're big into martial arts or boxing, using a speed bag (I prefer the Reflex Bag) and heavy bag (I prefer the Body Opponent Bag) can greatly help with your technique, power, and form.

But this particular post isn't about the types of speed/heavy bags, it is about picking out the right stand for you. And most importantly, is your room in good enough condition to have one?

First, let's get a few things out of the way. If you have an old house, you may need to check a few things in the room you plan on putting it, before buying one of these stands. One must remember, there are a lot of vibrations and banging going on, when using such things - especially the heavy bag.

Check the floor, for starters. Some old buildings have weak spots in the floor. If you find some in the area you were going to place the stand, then just forget it or find somewhere else. In addition to the weight of the stand and the heavy bag, you'll have to place weighted plates or weights at the base of the stand, just to keep it somewhat anchored down. If you got weak floors, this adds up to a lot of weight and could possibly end up causing major damage that could have been avoided.

Next, check the ceiling. Yes, I said the ceiling. I know, you're not going to be doing anything up there or hanging your bag from it since you got a stand, but remember what I said about all those vibrations from the impacts of beating the crap out of your heavy bag? Generally, the speed bag shouldn't be of any worry, as long as it is on a sturdy stand. Anyway, I know for a fact that a weak ceiling will give way if you vigorously use a heavy bag in the same room very often. I've seen it happen before. In fact, a few years ago, I ended up selling my heavy bag / speed bag stand, mainly because of having a weak ceiling. True, I could have got the ceiling fixed, but it wasn't my house; ha!

Okay, now that you have checked for the obvious weak spots in your room, let's get on with picking out the right type of stand...

What do you want if for? If you would like to have a decent sized heavy bag to beat the hell out of just to relieve pent-up frustrations, or you are mainly interested in developing punching power, or you're real tight for room, you may just want to buy a punching bag / heavy bag stand, as shown below:

[Click the image below (affiliate link), to view a wide selection of punching bag stands]
Okay, now if you're more into the sport of boxing and/or would like to have a combo stand that comes equipped with a speed bag, looking to improve hand-eye-coordination, and if you have plenty of floor space, you may be interested in this type, as shown below:
[Click the image below (affiliate link), to view a wide selection of punching bag stands]
Actually, if you really are just interested in the speed bag, you can buy it by itself. They are often wall-braced, and I just don't trust them (when using in the house) unless they are attached to a stand, but that's just me. It's your call and these things can be quite pricey, so make sure you really want what you select or have the room for it, when picking out the right heavy bag / speed bag stand.

---End of Post

Related Link:  "Body Opponent Heavy Bag - BOB"

How much can you curl, not hurl (cheat)?

On certain occasions and every now and then, I run across a flaming fool who doesn't even know how to execute arm curls and/or even know how much weight they can truly curl, but yet they often claim to be a physical fitness guru at the same time. Oh, man... Have you ever heard of something called "form" or perhaps the little phrase that says, "don't cheat yourself?" 

I ask, "how much can you curl, not hurl," for very obvious reasons. See, many folks, especially the newbies, only think about the amount of weight that is on the bar while performing straight curls from the stand-up position. By the way, unlike any other type of curl, the stand-up position with a single bar (E-Z bar, standard Olympic, etc.) with weights for the curl exercise, opens more opportunities to cheat than a brothel or bordello in a big city on a Friday night. 

Anyway, I really hate it when somebody brags about how they can "curl" an x-amount of weight when they really only "hurl" the weight upon them, using their back, hips, etc., and/or anything but their biceps & forearms just to achieve the status of "I curled this and that amount." When in fact, they are usually weak as hell, and just blowing hot air with ignorance... WTF is wrong with these people? 

It is also especially funny, when the same folks are contested to prove their strength on an incline slant, using only their arms to raise the weight, or when they are challenged at performing dumbbell curls in the sitting position using nothing else on their body but their arms, and they fail miserably. LOL! 

The point is really simple here, and many people know exactly what I'm talking about whether you are either professional weightlifters or knowledgeable physical fitness amateurs or just have plain common sense, and that is: Never cheat (unless you have a good reason, like half-reps, for example) on an exercise, no matter what it is; if you can't lift the amount of weight on the bar, etc., never compensate by altering your form by hurling the weight in an awkward fashion, bending improperly, or using other body parts that are not normally required for the exercise, and so on.

To be fair, although I hate to say it, cheat curls do have a place for certain athletes, arm wrestlers, and advanced lifters (I'll include a side note at the bottom of post), but nevertheless, beginners and intermediates need to quit freakin' cheating their self and be honest in what you are able to lift. Besides, if you continue to cheat yourself and take shortcuts - such as poor form - you may end up injuring yourself later on. Man-up and start from ground zero. Besides, since when has lying to yourself ever amounted to anything good? On a change of subject, but yet still related, check out the image below... Ha-ha!

  Side Note: There are times when a person might need to cheat on an exercise, whether it's performing push presses to help get the extra reps to ultimately improve your strict military press or odd movements on the pull-up bar to try and eventually make gains toward being able to execute muscle-ups, half-reps during dips or bench presses, etc., but those are compound exercises. Curls are not, which is the main point of this post. 

If you want to improve your biceps via the curl, all the cheating will ultimately lead to a dead end. I'm not saying you have to always perform strict curls with your ass cheeks and upper back pressed firmly against a brick wall, nor am I saying you should solely be doing concentration curls in a seated position or preacher curls on an inclined slant. BUT if you want true gains in the curl department, you might want to check what all you're working during the motion besides your arms, just saying... However, cheat curls would help certain people, say, arm wrestlers, for example. The added weight you can use while cheating, hurling, etc., does add a lot more strain on the wrist, hands and forearms, that is, if you don't injure your back during the process. Some people also believe that cheat curls help build more muscle via the increased eccentric overloading albeit that is very debatable. I'm just adding these last few tidbits in case I sounded totally one-sided earlier in the post, which I most likely did because I was mainly thinking about beginners and amateur lifters with feign bragging rights performing the hurl, uh, I mean curl.

---End of Post "How much can you curl, not hurl?"

Eat Eggs for Protein - Cholesterol Myths Debunked + Coconut Oil

This will now be a 3-part post. I decided to add a couple more articles ("Cholesterol Myths Debunked – Go ahead, eat those shrimp & eggs…" & "Coconut Oil Myth – Debunked") to this page since I recently deleted a website of mine and decided to combine the related posts together before I spread the rest of the content out amid multiple blogs of mine, etc. But back to the subjects at hand...

Part 1: "Eat Eggs for Protein"

Recently, I wrote a post about how protein is overrated. However, it is still very important. On that particular blog entry, I spoke about how it is asinine to think that you need an excessive amount of protein shakes, pills, and supplements, and that, unless you are taking steroids or on growth hormones, your body can only handle and/or need so much protein at one time. Anyway, that's enough about how the marketing world has ruined the perspective of protein, and that is another reason why I'm speaking about the incredible, edible egg.

Yes folks, just like the old days, we're talking about eating eggs for protein. Don't even bother thinking about those cholesterol myths, unless you already have an existing medical problem. If you'd like to read why I say such things, visit my "Cholesterol Myths Debunked" post that I wrote on a website of mine a while back, for more information. [Since I no longer own that website, I'll just re-post it at the end of this one.]

Now, back to the subject... Eggs, when consuming both the egg whites and the yolk, are a complete source of protein and provide loads of essential amino acids. Plus, the egg yolks, due to the sulfur content, also help detoxify the body. Speaking of "back in the day" when you would see or hear about how bodybuilders drank raw eggs, I would definitely pass on that option of intake. The risks for getting salmonella nowadays, in my opinion, would be higher due to the mass demand for egg production and the way many chickens are raised in crowded, stressful conditions. There is no need to drink raw eggs, and there are so many delicious ways to prepare them. One minor suggestion, is that if you have a few extra cents, go ahead and try to purchase the eggs that contain the Omega-3 fatty acids; it's just another added benefit to the already healthy, nutritious egg. By the way, eggs are not only good for protein, but they are packed with key nutrients that help keep your body strong and healthy.

In addition to all of this, eggs are also a good source of the amino acid Taurine. If you'd like to read about why this is important, visit the blog post "Health Benefits of Taurine."

Okay, now that we realize that this stuff is not bad like many wannabe health gurus often try to tell ya, how do like 'em? A quick & easy way is to simply fry them up in a healthy Omega-3 rich oil, but any oil will suffice since it doesn't require much in a small pan. Many people like to scramble their eggs; just make sure you butter the pan before you go to fry your scrambled eggs. Personally, I add a little seasoned salt, pepper, hot sauce, and milk to my scrambled eggs before pouring them into the frying pan, and it comes out rather tasty and unlike the typical, basic scrambled eggs that usually hit people's breakfast plate. If you're watching your calories and are looking for the lowest calorie version, hard-boiled eggs are the way to go. Just put the eggs in a saucepan filled with water, boil for about 7 to 10 minutes; replace the hot water with cold to cool them off; crack and peel the shell; season to taste and enjoy.

Now, there are a few things you can do with hard-boiled eggs. One, is the way I just mentioned prior. Two, you can pickle them in a jar to enjoy at a later date, and three, you can prepare deviled eggs. I love deviled eggs, and I used to only eat them during the holidays when my granny made 'em. But this last Christmas I got to thinking, "you know, these things appear to be simple to make, yet I've never even tried to do this." Let me just say, they are no problem at all to make and if you're on a diet that requires excellent sources of protein, the recipe below may be just what you're looking for - especially if you are getting tired of eating eggs prepared the same old ways (boiled, fried, scrambled).

Quick & Easy Recipe for Deviled Eggs:

"Classic Deviled Eggs" [Great for any occasion; serve chilled]

6 boiled eggs, 3 tablespoons mayonnaise or salad dressing, 1 tablespoon sugar, 1 teaspoon mustard, 1 teaspoon vinegar, 1/4 teaspoon salt & pepper.
---Side Note: I usually replace the teaspoon of vinegar and tablespoon of sugar with a couple tablespoons of sweet relish.

To hard cook eggs, place eggs in enough cold water to cover completely and bring to a rolling boil over high heat; reduce heat to a lower boil and cook an additional 12 minutes (I rarely cook them over 10 minutes, but that's what the recipe says). Promptly chill the eggs in ice water to help keep the yolks bright yellow.
Remove shells from eggs and halve lengthwise with a knife. Carefully remove the yolks and place in a medium bowl. Mash yolks with a fork. Add remaining ingredients; mix well. Lightly spoon mixture back into egg white halves. Garnish with a light sprinkling of paprika (optional). Refrigerate until served.

Well, there you have it... Now, go eat some eggs for protein; they're good for you!

---End of Part 1

Part 2: "Cholesterol Myths Debunked – Go ahead, eat those shrimp & eggs…"

Sometimes, supposed facts end up turning into fiction; be prepared to turn your existing knowledge about cholesterol into the myth department, and here’s why:

I’ve gave this some thought a long time ago, but never really researched it. I didn’t have to, really; blame it on intuition, it doesn’t matter. But, to make my point more sound & solid, I’ll give a good reference below along with an intro from this page:

“People with high cholesterol live the longest. This statement seems so incredible that it takes a long time to clear one´s brainwashed mind to fully understand its importance. Yet the fact that people with high cholesterol live the longest emerges clearly from many scientific papers.”

Interested yet? Okay… Click Here to continue reading. 

The article goes on to talk about the protective properties of cholesterol and basically the benefits of high cholesterol. The main point being made on that page, other than debunking a few myths, was that older people with high cholesterol live longer. In general, younger people do not need as much cholesterol, and so on.

In contrast to the high side, I’ve recently read several studies that have linked low cholesterol levels with depression, cancer, and lowered immunities.

With all the drug pushers and products out there saying otherwise, no wonder a lot of health-conscious people are scared to eat eggs or shrimp (a couple foods high in this waxy steroid metabolite) along with many other foods that are an excellent source of protein, etc.

A few things that do disturb me, is that these so-called “experts” and educated individuals should know that the body can produce all the cholesterol it needs. And if you consume less, your body will just make more and vice versa, but they persistently push their “miracle diets” and many other senseless scams. True, a healthy diet may put your levels in optimal range or it may not (depends on the problem), but we don’t need to constantly see your adverts! For the pseudo-intellectuals pushing the statin drugs: They should also know that this waxy substance shows up in excess for a reason. It could be an indicator of a problem elsewhere, but it is not the bad, artery clogging villain that some people make it out to be. The point is, all this hype about cholesterol is just that… all trying to sell you drugs or asinine products to lower something your body produces for a reason.

Now, I’m not saying that things don’t go haywire and your liver, for example, supposed to regulate the proper levels. Cholesterol, in itself, is not the problem and it may also be an indicator of overall health. When your body is stressed, for example, the production increases.

Cholesterol is absolutely necessary for your life, and it exists in all of the cell membranes in your body; the brain typically contains 25% of your body’s supply. Why would anyone want to take drugs to get it “super low?”

Eggs are good for you, duh!

Conclusion:

Go ahead and eat foods that are low in fat and high in cholesterol, such as eggs, shrimp, and so on. You’re actually doing your body a favor, since that will be less it has to manufacture on its own. Now of course, if you’re on a special diet due to existing medical conditions, this doesn’t apply.

---End of Part 2

Part 3: Coconut Oil Myth – Debunked

I’m sure many of you are getting tired of hearing or reading about how everything we ingest & inhale is bad for us.

Sure, we know that moderation is good and that there is a limit to things we need to do while being health conscious.

But why does it seem like there is an enormous number of pseudo-intellectuals and wannabe health gurus, flooding the screens of media?

Aside from money, the motive may simply be, well…okay, it’s money.

In this particular case, it could be some health-related writer trying to earn a day's pay by typing senseless babble, an advertiser promoting a rival product or supposed healthier food, and so forth.

With double-edge marketing strategies that are often geared to build up and tear down products, while providing information, remedies, quick-fixes, etc., it’s often a confused mess amid the consumers.

I’m not going to waste time on the multiple marketing facets of fluster; I’ll keep it pertinent to the subject at hand.

Coconut Oil Myth

Under scrutiny due to its high saturated fat content, many health experts want to wield their college degree around in the air while saying the “Coconut Oil in Theater Popcorn is worse than eating 4 fast-food burgers and 2 large fries,” etc. I’ve heard random claims with variable comparisons, but these collegiate scholars (or whoever) are merely looking at the surface, and nothing more. Many so-called experts have deemed this as an unhealthy oil.

Sure, it is very high in saturated fat; anybody that can read a label knows that.

That’s their case; this is all they got: too much saturated fat can cause artery plaque, heart attacks, et cetera.

This is where the myth gets debunked...

Something to remember: Not All Saturated Fat is Created Equal

First of all, let's clarify a possible misconception... I’m talking about non-hydrogenated coconut oil in its natural form.

The molecular structure in this natural oil is different, consisting mostly of medium chain fatty acids. MCFAs react differently in your body, doesn’t linger in the bloodstream like long chain fatty acids (LCFAs) and is readily converted into energy within the body. Most people primarily consume LCFAs in their diet, as most fats are, which is another reason coconut oil is a healthy alternative – of course, within reasonable amounts. The main difference in MCFAs is the way this fat starts its travel inside the body; much like short chain fatty acids that are found in cow milk, medium chain fatty acids quickly enter into the portal vein to be processed by your liver. The circulatory journey of LCFAs within the body is much longer and takes a totally different route.

For example, there has been studies on the Polynesian people who consume large quantities of saturated fat from coconut oil, and it showed that they had a very low incidence of heart disease.

Another advantageous aspect of this particular saturated fat is its stability at high temperatures, which retards the oxidizing process and makes it ideal for high-heat situations. Less stable oils can break down at high temperatures and form harmful free radicals, oxidize quicker, etc. This oil is also an excellent source of Lauric Acid, which several studies have made claims about this fatty acid for its immunity-boosting effects.

What does all this mean?

It means Theater Popcorn is not the culprit, when it comes to the ingestion of unhealthy fats.

If you’re cutting calories, then simply do that…but don’t fall for all the put-ons and deception.

If you don’t or rarely go to theaters and want some tasty theater-style popcorn, go ahead and grab a chunk of coconut oil, kernels, desired amount of salt & seasoning, and get to popping……preferably, guilt free.

This oil is obviously not limited to popcorn and is an excellent, durable, multi-purpose lipid. Regardless of all the hype about saturated fat, hopefully more people will realize in due time that the common, highly processed oils (vegetable oils, corn oil, etc.) that are found at your local market are, in fact, worse for the body than eating lard, coconut oil, real butter, etc. 

In addition: Health-conscious people need to research more and believe less, especially if there is a sales pitch involved. Search for proof; don’t solely take one resource for granted and do your homework.

---End of Part 3

---End of Post "Eat Eggs for Protein - Cholesterol Myths Debunked + Coconut Oil"

Power Tower - Gain Muscle Mass without weights...

This will now be a 2-part post since I recently deleted an old website of mine and have decided to combine certain related articles, along with adding the rest of the content amid multiple blogs, etc.

Part 1: "Gain Muscle Mass & Power without weights"

This is a fairly simple concept, yet it has become overshadowed by all the marketing hype and advanced methods of training, down through the years. True, using those lovely cast iron plates and weights and/or bulky gym equipment, proves to be very effective when it concerns gaining power and muscle mass. However, the traditional methods of using no weights can also be very effective and, depending on the type of physical fitness you're seeking, the old school methods may be better for certain types of gains.

Let's say, for example, you are into martial arts. Piling on muscle using the bench press and leg press machine, may just slow you down in combat. You need to be strong, quick, and agile in martial arts, and by doing exercises without dead weights and by performing the ones that involve your own body weight instead, it will be more effective for your desired goals. Plus, many of these exercises without weights, also boost your flexibility, and so on.  'Click Here' for information about Human-shaped Punching Bags.

Okay, let's forget about combat or even sports for that matter. Many folks just simply don't have the room for all this equipment, nor can they afford pricey gym memberships. That reason alone, is why many folks (who are interested in physical fitness) seek to gain muscle mass & power without weights - using whatever method possible.

You know, this blog post reminds me of the movie "Rocky 4," when Rocky (Sylvester Stallone) fought the big Russian (Dolph Lundgren). In the movie, Rocky trained using all natural methods while the over-sized, steroid-taking Russian used all this high-tech machinery and fancy gym equipment. Rocky ended up super quick, extra strong for his body weight, and had excellent endurance; the Russian was bulky, herculean, slow, and pampered. I must add, though, I probably wouldn't tell some steroid-freak, like the Russian in that movie, that they were pampered, well, at least not to their face. Ha! Anyway, the point is, this stuff just doesn't only happen in the movies. Many of your best athletes and Olympic champions use training tactics that doesn't involve all this sophisticated equipment and cast-iron weights.

If you're more interested in circuit training and/or don't have time for a regular routine, I mentioned a couple ideas in my "workout without workouts" post.

Anyway, this post boils down to a promo for the "Power Tower." This station provides all the essentials: a sturdy pull-up bar, push-up bars, a dip stand, and allows for leg lifts to work your abdominal region. The only area the Power Tower doesn't focus on, is the legs. Just being mobile, walking, running, doing a few squats, and just being active overall, should take care of that. Personally, I've never understood why anyone would want massive, overly muscular legs. Sure, you may be able to squat your house or be able to pull a semi-truck, but really, all it does is slow you down. I want to be quick, not sluggish, but everybody has their own unique idea of how they see or want things. I'm just saying, the Power Tower will not provide you with leg exercises, but it totally prevails in upper body fitness.

Side Note: I own a Power Tower and I've purchased a few different variations over the years as it has been my main go-to when concerning upper body fitness. I know this post is about the "without weights" concept and whatnot, but I must say that I strap myself with weighted vests and ankle weights, etc., when using the Power Tower. By doing this, I get the benefits from the compound movements of body weight exercises along with the gains from weight resistance; it's a win-win situation! Well, as long as your joints, cartilage or whatever else attaches to your muscles, hold up during the process; ha! 

If you'd like to read more about the mighty Power Tower, visit:
http://perpendicularity.org/blog/2010/05/04/power-tower-upper-body-fitness/ [Link is no longer active since it has now become Part 2 of this post.]

If you'd like to skip all the reading, and just browse through a few selections, click the image below (affiliate link):
---End of Part 1: "Gain Muscle Mass & Power without weights"

Part 2: "Power Tower – Ultimate Upper Body Fitness"

Without all the weights, pulleys, and bulky gym equipment, you can effectively hit the primary muscle groups with a Power Tower.

Many gymnasts focus on these same areas when it comes to upper body strength. It’s the old school methods to physical vigor, such as: dips, pull-ups, push-ups, and leg lifts.

Quick note: You need to be in decent condition before purchasing a Power Tower or Stand; in my opinion, it’s not for beginners who are in poor shape. Yeah, you won’t often hear the manufacturers tell you that. Although, if you’re at a moderate, intermediate fitness level or higher, this can be a great addition and a possible replacement for all of your other equipment.

I’ve owned one for years, and I’ll drop down a few highlights:

*Most Power Towers come with a sturdy pull-up bar, with some being better than others. I’d go with one that has a full bar, so you can do reverse grips – wide and narrow. Pull-ups/chin-ups are great for the biceps, lats, rear deltoids, and forearm flexors. The traditional (palm-out, aka overhand pronated grip) pull-ups also work the brachioradialis. When you get to where you can perform several repetitions along with several sets, a weighted vest is good to wear for added resistance.

*All of them should be equipped with reliable dip bars, as there shouldn’t be as much variation with this simple feature. In this exercise, you’re in a vertical position as you lift your entire body up by pressing down on the dip bars, and then slowly (or quickly - depending on your method) lower yourself back down – with feet never touching the ground. It doesn’t take too many reps to get a good burn. Dips are great for the lower & outer regions of the pectorals, front deltoids, and the triceps. The same as with pull-ups, you can always add a weighted vest for a more challenging workout. I use a combination of a weighted vest and ankle weights to spread everything out, but some folks wear a weight belt with a chain so they can add real plates to the mix, all in one place. 

*Power Towers usually come with push-up bars. Nothing impressive here, just simple push-up bars. Are they necessary? Well, not really… but they make for excellent warm-up and cool-down exercises. Push-ups are basically like lightweight bench-presses and in my opinion, they are better done without the bars because you can do them at different angles using random grips, etc. They work a large area of the pectorals and deltoids, while the ones with your hands closer together focus more on the triceps.

* Leg lifts can be performed on these stands by using the existing arms of the tower, that supports the dip function. Leg lifts require you to put your feet together and slowly raise your legs even with your waist while being suspended in the air – using the arms of the tower (as mentioned before) with a back cushion for support. This is a great exercise for the lower abs. Most exercises for the abs only cover the middle and upper regions, so leg lifts are great at hitting that commonly neglected area. Plus, you can perform variations of the leg lifts (legs together, bent, straight, at an angle, bicycle kicks, etc.) when using the Power Tower, as well. 

*To supplement this regimen, even though it isn’t necessary, I’d use dumbbells (for curls, arm raises, etc.) in conjunction with your pull-ups, dips, push-ups and leg lifts – especially towards the end of your workout.

* One of the main benefits besides being a great strength training stand and not taking up too much room, is the fact that by doing these types of exercises, you’ll be done with your workout in half the time or less – when compared to free weights, pulley systems, etc. These motions, using your own body weight plus the optional weighted vest, will target directly and hit those muscles hard without all the endless reps & sets.

* You can usually find these fitness stands and power towers within a $150 to $300 dollar range at the time I'm writing this.

Update: You can also buy an outdoor version of the Power Tower if you want to pay about 2 or 3 times as much money. However, I find it cheaper to just buy an indoor one and stick it outside. The only drawback is that you will need to spray paint it once a year or more to prevent rust. I've had the indoor ones lasts for several years outside by doing just that. ---End of Update

The Power Tower is, in my opinion, the Ultimate in Upper Body Fitness...

Shopping (Affiliate) Link:

"Click Here to check out a fine selection of Power Towers"

---End of Part 2: "Power Tower - Ultimate Upper Body Fitness"

Image Credit: Fair Use - Product Image - Amazon.com

---End of Post "Power Tower - Gain Muscle Mass without weights..."

Flexing Muscles in the Mirror to help Sculpt Body

Yeah, it sounds a bit vain, but this stuff actually works. After some of those hard workouts and while you're feeling that "pump," it is not a bad idea to go find you a big mirror and start flexing those muscles. The whole process of flexing and holding for several seconds, can actually help sculpt your body for a few reasons. 

First, I'll talk about one of the reasons this works, and it's actually proven: 

 

Isometric exercise or isometrics are a type of strength training in which the joint angle and muscle length do not change during contraction (compared to dynamic/isotonic movements). Isometrics are done in static positions, rather than being dynamic through a range of motion. The joint and muscle are either worked against an immovable force or are held in a static position while opposed by resistance. The same applies to when you flex your muscles and hold them for a period of time, just as many bodybuilders incorporate this type of isometric exercise in the form of flexing, into their regular routine. 

Basically, without all the excess verbiage, Isometric exercise is a form of exercise involving the static contraction of a muscle without any visible movement in the angle of the joint. 

There are various types of isometric exercises that doesn't involve flexing in front of a mirror, but regardless, it seems to have some benefit when it comes to strength (from a certain, limited angle) and sculpting the body. However, I would only use this as a supplemental exercise and not a primary form of training. You need to exercise using a full range of motion, as well, and I believe that it is far superior to isometric training, hands down. 

Okay, here's why I keep mentioning the mirror: 

Of course, you don't need a mirror to flex your little heart out, but the second reason, even though it is unproven by science, is that this allows your mind to become more involved. Just imagine yourself being more toned and ripped up, while looking in the mirror. Concentrate on the muscles you really want to target, flex, hold, and relax. Now that you've got your mind involved, you have an extra boost and a sense of motivation for future workouts. Plus, I really believe that the mind has much more to do with your health than what a lot of folks like to give credit for.

If you'd like to read about a good example of mind over body, involving physical fitness, visit a recent blog post I wrote (Mystery of Muscle Memory) @ http://health-fitness-guru.blogspot.com/2010/11/mystery-of-muscle-memory.html

Hey, if you get caught flexing your muscles in the mirror too often, just tell 'em: "Hey, I'm not vain or anything like that, I'm just performing some isometric exercises to help sculpt my freakin' body, damn it!" Ha-ha!

---End of Post

Workout without "Workouts"

Yeah, now that sounds like an odd statement, but what I mean by "workout without workouts" is rather simple. This is about fitting in miniature bouts of exertions that are spread out into a regular routine within each day, 5 days a week, and it will never seem like you're actually "working out." Based on a 5-day plan: Say, do a certain number of push-ups in the morning, a small amount of pull-ups at noon, a few sit-ups right before bed. The next day, do a few dumbbell curls in the morning, a set of squats at noon, and a few push-ups right before bed, and so on... It all adds up, and you'd be surprised at the results that will occur over time. 

Now, if you're seeking big gains in muscle mass, this will not be effective. I'm talking about the average Joe who is wanting to stay in shape or maybe tone up a bit, get a little stronger, improve overall circulatory health and/or become a little more physically fit, without ever having to endure long "workouts" or feel like they need to have regular, long, grueling exercise sessions, and whatnot. Now, be creative and remember, you're doing this throughout the day and periodically through the week, so don't get locked in on any particular exercise or you will break the routine and you may end up losing interest and just drop the whole concept all together. See, this method really works well for the ones who get bored easily with long workouts and lose motivation half-way during training. If you can stick through this easy-to-do "workout without workouts" method, you'll be doing this stuff during the day like it is a habit. For once, a habit that is easy to acquire that isn't bad for you! 

Supplies: Okay, you may already have a lot of physical fitness gear and equipment or you may not. Either way, you won't need a whole lot of anything. If you don't have room for a weight set or free weights, that is no big deal. However, you may need to purchase a pull-up bar, push-up bars (optional - you don't really have to have them), dumbbells, a dual Ab Wheel (also optional, but it is an old, effective method for working the abs) and hand grips, along with a few other circuit training items that are not bulky and are easily used without setup time or tension adjustments. Think "on the go" when you apply this method, and you'll start to get the knack of this in no time at all. 

Personally, I strongly recommend the Power Tower, since it will provide you with a station to do your pull-ups, push-ups, dips, and leg lifts (for lower abs) all in one stand! I'll provide the link to the Power Tower, in just a moment. I'm not going to tell you how you should or shouldn't do this, and everybody has a different tempo and lifestyle, so if you decide to regularly workout without workouts, adjust accordingly to your demand and goal. 

What I will do, is provide a few shopping (affiliate) links below, in case you know for sure that you may at least need to purchase a few items before you start this easy method of training. 

 

 'Click Here' for the Perfect Pull-Up and Perfect Push-Up Bars 

 Highly Recommended: 'Click Here' for the Power Tower (The all-in-one station for pull-ups, dips, push-ups, leg lifts.) ---End of Post "Workout without Workouts"

Natural ways to Detoxify your Liver - Milk Thistle included

Edit: Originally, this post was solely about various ways to detox your liver, etc. However, since I recently deleted a website of mine that was linked from here, I thought it would be a good idea to add a "Part 2" section that featured Milk Thistle at the end of this post since I can no longer link to it, so now this page will contain both posts.

Part 1: "Natural ways to Detoxify your Liver"

Under normal circumstances, the human body can easily detoxify itself. Within the body, your Kidneys & Liver are the powerhouse for such detoxifying activities. However, living in polluted conditions, having bad habits such as smoking tobacco and drinking large amounts of alcohol (for example), eating a poor diet, and not getting enough rest, can all factor in and overload your system which allows toxic substances & chemicals to build up in your body and organs. 

Now, here's where the marketers come into play and try to sell a bunch of asinine products that, well, simply do not work. Surely most of you have heard, from one time or another, about some super "detox" product or miracle pill or bogus plan. Yes, I'm talking about those things that some people are willing to lose dignity over so they can advertise baloney products to you, just to make a profit off of your ignorance, desperation and/or gullibility therein. But seriously, unless there is a major medical problem involved, there are many natural ways to detoxify your liver and/or your body, for that matter. 

I keep mentioning the liver because, without a doubt, it is your primary filter and processor for such things, and it also carries out numerous amounts of other functions, protein synthesis, and so on. In fact, the Liver is the second largest organ in your body, being that your skin is the largest, since it is technically considered an organ. 

Anyway, you don't need to purchase some big "liver detox" products and, once again, under normal circumstances, you typically won't have to do anything at all outside of eating reasonably healthy forms of food and breathing semi-clean air. Enough about that, let's get on with some of the natural methods that you can use, if you are really living a taxed lifestyle. 

One easy way to help detoxify your body, is to simply pick a day or two a month, and fast (diet/abstain from food). Just drink plenty of fluids and only eat fruits and maybe a few vegetables, but in general, do not consume much of anything that requires very much digestion. Now this works, but if you're like me and have a fast metabolism, we don't have the pounds or fat reserve to shed just to "detoxify" for a few days. What little extra poundage I have, I need to keep for the days I'm stressed or sick and/or don't feel like eating much. If you're rather plump or of a medium to medium-heavy weight, this may be the perfect method for you. 

Okay, if you're looking for foods that are naturally great for detoxifying your liver, try eating more of these sulfur-based consumables: 

Egg Yolks, Cabbage, Broccoli, Onions, Garlic, Artichoke, Asparagus, Brussels Sprouts, Spinach, Turnip Greens, and Radishes. Of course, there are others, but these are what I consider to be the "heart of the list." Actually, most meats have a good bit of sulfur: beef, chicken, turkey, etc.

Beverages such as Coffee are also known to protect the liver from damage cause by excessive drinking. Throw in some Green tea and Chocolate, and you are even more protected from the free radical damage caused by some of these toxic substances. 

Vitamin C plays a big role in the initial phases of detoxification. Obviously, anything natural and involves things such as fruits and vegetables, is bound to be good for you, duh! A simple juice diet works well for many, when trying to purify and/or purge the body from built-up toxic chemicals. 

If you're seeking natural herbal supplements, I'd recommend Ginseng, Taurine (non-herbal), and Milk Thistle. If you're interested in reading more about Milk Thistle capsules, and especially if you drink alcohol on a regular basis and smoke tobacco daily, you may want to visit: http://perpendicularity.org/blog/2010/05/03/liver-detox-milk-thistle/ [Link is no longer active, but I moved the info for that page down below so it could be included in this post.]

Eat, drink, and be merry... Cheers! ---End of Post "Natural ways to Detoxify your Liver"

Part 2: Liver Detox - Milk Thistle

Pictured to the left, you will see what is known as the miraculous Milk Thistle - a healthy, herbal agent for liver health.

If you add up all the additives & preservatives that are put into many of the foods we eat, the household chemicals, pollution, insecticides & pesticides, prescription medications and over-the-counter drugs that the majority of people on Earth are accustomed to, it comes to the totality of an abundance of toxins.

In addition to all of this listed prior, if you enjoy your regular dose of alcohol, use tobacco or smoke anything, you’ve really got those Kidneys and Liver working overtime.

Don’t get me wrong, I’m not one of those people who believe a person should perform regular detox rituals and especially since most of the advertised methods are bogus scams and rip-offs. But, I will recommend a natural alternative that is simple and effective. It involves no procedure or special diet, just supplemental pills that you can either take on a regular basis or use sporadically. The primary supplement I’d suggest, is an herbal delight called Milk Thistle.

Before I elaborate about this particular herb and detoxification, let's get one thing clear: Your body, when healthy and not overloaded, is made to naturally detox on its own. Under normal circumstances, you don’t need assistance; your Kidneys & Liver are a duo of detoxing powerhouses. Then again, nowadays, a lot of things are different. This isn’t the same world as it was before; it’s a rat race amongst billions and the quality has dropped in many areas and aspects of life — including food and the air we breathe. So maybe you need a supplemental detoxifying agent or some occasional help from this wonderful substance (Silybum marianum) found in Milk Thistle.

Not only does Milk Thistle help prevent damage to your liver, it also helps induce and speed up the liver’s regeneration process.

Many scientific studies have proven this to be true, along with additional benefits. For example, numerous studies have shown that Milk Thistle is an effective remedy in protecting the liver against hepatotoxins such as a-amanitin, thioacetamide, carbon tetrachloride, and the well-known Death Cap Mushroom. Needless to say, this particular ancient remedy has saved countless lives.

However, to many of you, the main benefit outside of promoting healthy liver function, being a protector of liver cells and acting as a powerful antioxidant, is the fact that it can help regulate and lower cholesterol to healthier levels. Which many of you know, most of the body’s cholesterol is manufactured within the liver, so this comes to no surprise.

Shopping (Affiliate) Link:

‘Click Here’ for a fine selection of Milk Thistle products!

Other Foods for Detox:

Sulfur-containing foods such as eggs (yolks included), broccoli, cabbage, onions, artichoke, brussels sprouts, radishes, etc., can naturally assist in the detoxification process and of course, they are all healthy side items to add to any meal.

All fruits and any foods high in Vitamin C, are well known for providing the body extra protection from harmful free radical damage.

Flavonoids, like the ones found in tea and especially Green Tea, are also great alternatives.

Other Excellent Alternative Supplements: Dandelion, Korean or American Ginseng, and Artichoke Extracts.

So, whatever your choices are, whether you’re living healthy or not, it’s good to give the body a break and supply it with the nutrients it needs.

We are very resilient creatures, but we don’t need to constantly tax our bodies……

---End of Post "Natural Ways to Detoxify your Liver - Milk Thistle included"