Sunday, February 26, 2017

How Much Water Should You Drink?

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Leif Arrhenius is a professional Swedish athlete competing in the shot put and discus throw. He represented his country at two World and three European Championships.

A great post from the past by Leif Arrhenius, an all-time BYU great thrower and teammate of Oliver. The information is, of course, still very relevant for anyone.  My experiences concur.

Here are a couple of articles and some thoughts on water consumption for athletes.

How much water should you drink?

by Charles Poliquin

Hydration is the greatest determinant of strength. A drop of 1.5% in water levels translates in drop of 10% your maximal strength. The leaner you are, the worse it is. Make sure you weigh the same or more at the end of your training session. High water levels = more sets & reps= greater changes. Have a great workout.

Here is how much you should drink:
0.6-0.7 ounces per pound of body weight
39 ml per kg of body weight.

Therefore, 120 to 140 ounces for a 200 lbs man.
3.55 to 4.14 liters for a 91 kg man.

A recent study showed that men drinking 5 glasses of water a day vs 2 glasses a day, had a 54% lower risk of dying of a heart attack.


Water is the most critical nutrient for life. Your body needs water for:

* Hydration. Strength training causes water loss through sweating. You’ll prevent dehydration by drinking enough water.
* Recovery. Your muscles needs water to recover from strength training. If you don’t drink enough water, you’ll limit your muscle gains.
* Digestion. You need 25g fiber per day for optimal digestion. But since fiber binds to water, it’s useless if you don’t drink enough water.
* Satiation. An empty stomach will make you think you’re hungry. Drinking water will fill your stomach and make you feel less hungry.
* And More. Water regulates your body’s temperature, prevents kidney stones, improves skin health, lubricates joints

According to http://build-muscle-gain-weight.com/ here are some of the other roles adequate water intake plays in relation to building muscle:

* Maintaining peak strength - Significant hydration will actually make you stronger. Even slight dehydration (3-4%) can decrease your strength by upwards of 15%. In order to maximize the intensity of your weight trainingWater needs of a bodybuilder workouts and break down as many muscle fibers as you can, it is important to be at your strongest each and every workout.

* Protecting the joints - Synovial fluid is the only form"lubrication" of the joints in your body. And guess what? It is comprised of mostly water. It is important that you are well hydrated so your body can produce all of the fluid it needs. If the body cannot produce enough synovial fluid due to chronic dehydration, you could be compromising your joints each time you workout.

* Aiding in digestion - Eating a well balanced muscle building diet will not help if your body can't properly digest the food you consume. Water helps the digestive system function, allowing your body to absorb the nutrients it needs to help your body recover from your workouts, and build muscle.

Now let's take it a step further and take a look at three symptoms of dehydration that will affect the progress of your muscle building program.

Here are the symptoms in no particular order:

1). Fatigue - This one is a no brainer. If your energy levels are low, your weight training workouts will suffer. You may not even feel like training at all!

2). Digestion Problems - You body will not have enough water to secrete as much digestive juices as it should, resulting in difficulty digesting foods. This will make it more difficult for your body to absorb the nutrients it needs to repair and rebuild muscle tissue.

3) High or Low Blood Pressure - If the volume of water in the body is too low, it can lead to both high and low blood pressure. Both will make your weight training workouts difficult, and in some cases unsafe.

Drinking enough water is hard for most people. I have always found it hard to not only remember to drink lots of water but also to find time in a busy schedule to get around to it. I have found the easiest way for me is to carry around a water bottle with me wherever I go. I found the best bottles around Provo are found at a Buy Low Market but have also found some good ones at Walmart. The Bottles I like have a handle and our hold enough water so that I have a goal every school day to drink it all. I have also made goals to not drink any soda or juice when I go out to restaurants but instead order water. I have noticed the positive changes in my body when I get the correct amount of water I need and I know you will too.

Related image
BYU Throwers circa 2010 or so. Oliver Whaley on the left. Leif in the middle and Danny Lawson on the right.

Thursday, February 23, 2017

Fail to Succeed: Michael Jordan

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A nice throwback to the days when the Bulls ruled the NBA. Some great lessons for young athletes.
As portrayed in this video, Michael Jordan was a hard training athlete. I heard first hand from the Bulls strength and conditioning coach at the time, Al Vermeil, that Michael could power clean 130 kg. in his prime. Al is the only professional S&C coach, so far as I know, who has won championships in both the NBA and NFL with the Bulls and the 49ers. His son, Lance, was a competitive lifter here in the U.S.  That is where I met Dick while coaching some of my lifters at the Junior Nationals. His brother Dick coached in the NFL as well.

Monday, February 20, 2017

How Weightlifting Benefits Other Sports

Nice article all the way from Ireland. (where 26% of my genes come from according to Ancestory.com)

How Weightlifting Benefits Other Sports

Posted on February 3, 2017 by Josh Cox
Article by John Murphy of FHS Performance

Weightlifters are like a different species. Big shoulders, big arses, super strong and lightning fast. What a shame those traits wouldn’t benefit any other sport… Oh wait!

Increased speed and strength would improve, not just any sport, but every single activity you do in life.

Increased jump height for football? Stronger shoulders for tackling in rugby? More leg power for jumping, running and throwing in athletics? I’m actually finding it hard to make a case against the inclusion of Weightlifting.

So much of field sports revolve around speed and strength. Weightlifting is the ultimate method to develop this.

Injury Prevention
In terms of injury prevention, (Those Pesky Hamstrings) there is no better means of developing a super strong posterior chain than strengthening your pulls.

Catching the clean at the bottom of a front squat will create rock solid landing mechanics to reduce ACL injuries.

Overhead squats are the most common exercise used in injury screening and assessing functional movement. So, being able to overhead squat close to your body weight is possibly the greatest feat of functional strength out there.

The flexibility and stability required to sit in a deep squat with arms overhead will prevent so many hip and shoulder injuries that physiotherapists will wonder where all their business is going?

An often-overlooked aspect of rugby is the need to absorb force when tackling or being tackled. Some of the most gifted athletes are turned away from rugby once a heavy tackle drains the air from their lungs. Catching a body weight clean and absorbing the weight is the perfect means of preparing a rugby player for more impacts on the field.

There are so many physical benefits but the real impact of Weightlifting is to your mental performance and confidence. Is there more of a badass feeling than standing up from the bottom of a clean with heavy weight? Holding your body weight overhead after a split jerk? It’s like lifting and holding another person up. Squatting is the perfect analogy for life in that a heavy weight pushes you down to the ground but you stand back up in complete control of the situation.

So, what to next?
Look up Weightlifting clubs in your local area. It shouldn’t be too hard as they’re popping up all over the country. Check out some reviews and see which one suits you best then get prepared to put in your best off-season ever!

Article by John Murphy of FHS Performance

"John is a S &C coach and PE Teacher in Ireland with a big interest in Weightlifting. He is currently doing his Masters and we thank him for his input and look forward to his next article!"

Thursday, February 16, 2017

The Hulk is REAL - Sajad Gharibi at 385 lbs(175 kg)

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Amazing specimen. Unreal has become reality. Sajad Gharibi, the 24 year old giant sized man has proved that there is a real Hulk among us and the Marvel’s comic character is no longer an imaginary one.

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Monday, February 13, 2017

Donald Trump's workout and diet routine

Well, I'm sure you have all been waiting for this! Here it is! The Donald Trump workout and diet routine. If you want to be round, orange and delusional, here you go.......

Lots of fast food. Almost no sleep. And practically no exercise, aside from the occasional cart-supported round of golf.

This is a routine that a doctor wouldn't advise for a 20-year-old, yet it's the standard for the routine-loving Donald Trump, according to Axios's Trump 101 series, which notes that the 70-year-old is the oldest president to ever enter office.

On the campaign trail, the "three staples" of Trump's diet really were Domino's, KFC, and McDonald's (Big Macs on silver platters), an aide told Axios. That love for fast food is largely due to its consistency and the idea that fast food companies maintain a standard of hygiene, according to an interview Trump conducted with Anderson Cooper and cited in The New York Times.

Still, Axios reports that in the White House, Trump is more likely to favor well-done steaks, crab and shrimp, and the occasional side salad or vegetable to go along with that hunk of red meat (cooked until gray).

Regular consumption of red meat significantly raises the risk of death, especially from cancer and heart disease, according to the NIH — and that consumption is also strongly linked with increased risk for type 2 diabetes.

From a nutritional perspective, the occasional steak is fine, but doctors recommend limiting consumption.

For a healthy diet, one should: "Eat plenty of vegetables and fruits; balance calories; don't eat too much junk food," according to Marion Nestle, Paulette Goddard Professor of Nutrition, Food Studies, and Public Health at New York University.

As far as Trump's diet goes, it doesn't look like he's getting much in the way of any of these categories, either via his main meals or his snacks, according to the aide. For snacks on his plane, the President reportedly relies on Lay's potato chips and Keebler Vienna Fingers.

As for exercise, standard guidelines state that the average person needs at 150 minutes of moderate activity per week. Exercise improves general and heart health, reduces stress, boosts mental clarity, improves sleep, and more, which is probably why both Barack Obama and George W. Bush were dedicated to their fitness routines. Lack of activity isn't new for Trump, who said back in 1997 that he works out "on occasion ... as little as possible."

As for sleep, Trump has said he only needs three or four hours a night. Most people need seven to nine hours of sleep, though about 1% of the population is able to get by on four to six hours. Most of the rest of us are as impaired as if we were drunk after several nights of short sleep, even though we usually can't tell.

The Axios story says that Trump believes in genetic gifts that will keep him healthy (and he doesn't smoke or drink, though he's a big fan of Diet Coke, which he drinks throughout the day). Fred Trump, President Trump's father, lived until the age of 93 and suffered from Alzheimer's for the six years of his life, according to an obituary. Still, aging takes a physical and mental toll on everyone — most people who manage to stave off those effects do so with intense physical and mental exercise, along with sufficient sleep and adequate nutrition.

As for how it's working out for Trump, that remains to be seen. He reportedly takes a statin to lower cholesterol along with the hair loss prevention drug finasteride (brand name Propecia). At a Dr. Oz interview, his height and weight were given as 6'3" and 236 pounds, which would give him a BMI of 29.5 and put him firmly in the overweight category (earlier reports had put his weight at 267 pounds).

Trump is far from the only president to prefer an unhealthy diet — James K. Polk reportedly would request cornbread instead of eating from a banquet of French cuisine. And he may have some genetic traits that help him out a bit.

Still, from a health perspective, if he wants to thrive, he should work on those eating, sleeping, and exercise habits.

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The results speak for themselves

Thursday, February 9, 2017

Are You Getting Enough Protein?

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Celebrate protein!

Here is an article I put in the "for what it is worth" category. Make no mistake, I am all for a lot of protein in a hard training athlete's diet. I do believe that one can hardly get too much and most don't get enough. But, I'm not sure all the issues described below are valid, nor am I certain that what happens with mice can be interpolated to humans. But, for what it's worth, some interesting commentary on protein.

Are You Getting Enough Protein?
Mayo clinic researcher Jan van Deursen, Ph.D., set out to study the cause of cancer, but soon his research took him in a different direction — what impacts aging? His research revealed that certain proteins play an important, even critical, role in aging.
In his investigation, van Deursen and his team created genetically modified mice that had a protein deficiency in one specific type of protein, BubR1. They discovered that the mice deficient in this vital protein aged four to five times faster than the control group of normal mice.
This naturally occurring protein declines as we age and, in this study, were found to be at deficient levels in the mice’s muscles, heart, brain, spleen, testis and ovaries. The study theorizes that this holds true in the human body, too, with a protein deficiency leading to cataracts, heart problems, kyphosis or muscle atrophy — all somewhat common in the elderly.
Eating too little protein can result in these symptoms as well:
•             A sluggish metabolism
•             Trouble losing weight
•             Trouble building muscle mass
•             Low energy levels and fatigue
•             Poor concentration and trouble learning
•             Moodiness and mood swings
•             Muscle, bone and joint pain
•             Blood sugar changes that can lead to diabetes
•             Slow wound healing
•             Low immunity
9 Signs that Your Body Isn’t Getting Enough Protein
1. You have high cholesterol
High cholesterol and triglycerides are not just caused by eating fatty foods — they are also a result of increased inflammation, hormonal imbalances and high-processed/high-sugar diets. If you tend to replace protein foods with sugary snacks, refined carbs and packaged convenient goods, your cholesterol can start to rise as your liver and cells process fats less efficiently. Some studies have even found an inverse relationship exists between protein intake and risk of heart disease.
2. You’re feeling more anxious and moody
Amino acids are the building blocks for neurotransmitters which control your mood. Proteins help the brain synthesize hormones like dopamine and serotonin that help bring on positive feelings like calm, excitement and positivity.
3. Your workouts are suffering
You’re probably already aware that protein is needed to build new muscle mass, but it’s also important for sustaining your energy and motivation. A low protein diet can result in muscle wasting (or muscle atrophy), fatigue and even fat gain — it can also be behind female athlete triad. In fact, you can workout more, but see less results if your diet isn’t adequate to support tissue repair or your energy needs.
4. You aren’t sleeping well
Poor sleep  and insomnia can sometimes be linked to unstable blood sugar levels, a rise in cortisol and a decrease in serotonin production. Blood sugar swings during the day carry over through the night. Carbohydrates require much more insulin than fat or protein does. Eating foods with protein before bed can help with tryptophan and serotonin production, and they have a minimal effect on blood glucose levels; in fact, protein slows down the absorption of sugar during a meal.
5. You have “brain fog”
Protein is needed to support many aspects of healthy neurological functioning. Brain fog, poor concentration, lack of motivation and trouble learning new information can be signs that you’re low in neurotransmitters you need to focus including dopamine, epinephrine, norepinephrine, and serotonin. Neurotransmitters are synthesized in the brain using amino acids, and studies show that balanced diets with enough protein can boost work performance, learning and motor skills.
6. You’re gassy and can’t go to the bathroom
Many metabolic and digestive functions depend on amino acid intake. If your body feels fatigued and run down in general due to protein deficiency, enzyme production, muscle contractions in your GI tract and digestion in general will suffer.
7. Your pants are feeling tighter
Although sometimes higher in calories than carbs, high-protein foods cause increased satiety to a greater extent than carbohydrates or fats do, so they can prevent overeating and snacking. They also help stabilize your blood sugar, allow you to retain more muscle which burns more calories all day, and can reduce cravings.
8. Your menstrual cycle is irregular
One of the most common reasons women suffer from irregular periods and infertility is the condition known as polycystic ovary syndrome (PCOS).  Two major risk factors for PCOS are obesity and pre-diabetes or diabetes — in fact, insulin resistance affects 50–70 percent of all women with PCOS. Low-protein, high-sugar/high-carb diets can contribute to insulin resistance, fatigue, inflammation and weight gain that disrupts the delicate balance of female hormones (including that of estrogen, progesterone and DHEA) needed to sustain a regular cycle.
9. You’ve been getting injured more often and are slow to heal

A low protein diet can raise your risk for muscle loss, falling, slow bone healing, bone weakness, fractures and even osteoporosis. Protein is needed for calcium absorption and helping with bone metabolism. Studies show that older adults with the greatest bone losses are those with a low protein intake of about 16–50 grams per day. Research also shows that a diet high in amino acids can help treat muscle loss due to aging (sarcopenia).

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Monday, February 6, 2017

Jennifer Thompson bench press

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She's not just a bench press specialist.

I thought this was pretty cool. Jennifer Thompson, a female powerlifter, breaks some personal records with the support of the Liberty University football team. Pretty impressive all the way around.

Thursday, February 2, 2017

Some More Motivation

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I like this film because it shows a wide range of lifting, weightlifting, powerlifting, male and female. It talks about the mental aspect of lifting but doesn't really do much to explain what mental skills are needed or how to develop them.