The Milk Problem

which milk

If you are one of the few who is following my blog, then you already know that I am a fan of drinking milk instead of protein supplements which you may find my post about here. However, I have heard a lot of people who are having bad memories when it comes to drinking milk as the effect go like if they will drink milk, they will have a meeting inside the toilet afterwards and their digestion goes into havoc.

Their solution to this problem is drinking soy milk. If you are a woman, that is okay as it may give you enough protein for your daily intake need. However, if you are a man who wants to develop muscle and be fit, lean or get ripped, soy milk should be taken with precautions due to estrogen contents that may cause hormonal imbalance. I have read a story of a man who developed gynecomastia or enlargement of a man’s breasts, usually due to hormonal imbalance, and the suspect is none other than Soy Milk. You can read the article here: http://www.menshealth.com/nutrition/soys-negative-effects

This stirred my curiosity because a lot of vegetarians I know substituted their milk intake to soy milk. So with the help of google, I found these sites:

http://www.webmd.com/vitamins-supplements/ingredientmono-975-soy.aspx?activeingredientid=975&activeingredientname=soy

http://www.livestrong.com/article/525809-soy-milk-and-estrogen-levels/

http://www.cancer.org/cancer/news/expertvoices/post/2012/08/02/the-bottom-line-on-soy-and-breast-cancer-risk.aspx

In my opinion, everything should be consumed with moderation. As I myself, I usually drink two glasses of milk before I sleep because I do not know if it is psychologically but bad dreams are lesser compared before. Make sure that you are not going beyond what is recommended intake, as everything that is “too much” is really bad for your health especially when you are into health and fitness, body building, or any exercises which aims to reach your fitness goal. Well, a lot just wanted to look good naked (I know a lot of them). If you are scared of drinking soy milk now, but you have lactose intolerance, the best solution is consuming Goat’s Milk.

Here are some benefits that you will get from drinking Goat’s Milk I got from this site http://www.globalhealingcenter.com/natural-health/goat-milk-benefits/

Again, let me reiterate, yes I am in favor of drinking cow’s milk or goat’s milk rather than drinking soy milk but, everything needs to be consumed with moderation. Let me say one more time, everything that is too much, is bad (even loving too much is bad as well). Ask the doctors and they will still recommend balanced diet anyway.

Milk-Health

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Green Tea Dilemma

I usually drink green tea like 1 sachet a day every afternoon on my office desk 30 minutes before taking my lunch break. Now, it came to my mind if green tea is good or bad. Well, anything that is too much is bad for you I must say. But, some people that I know will not even try drinking not even green teas.

If you are part of a very big and constantly growing religious organization like The Church of Jesus Christ of the Latter-day Saint or simply known as mormons, then you will not even dare to drink tea. I was part of the church and know, guess what? I am a Luciferian. Well, I am not going to tell more about the religious dum dum here. I am having thoughts about why you should or should not drink green tea.

Let us take a look at what they call “Word of Wisdom” which can be found at their site (https://www.lds.org/topics/word-of-wisdom?lang=eng)

What is the Word of Wisdom?

The Word of Wisdom is a law of health revealed by the Lord for the physical and spiritual benefit of His children. On February 27, 1833, as recorded in section 89 of the Doctrine and Covenants, the Lord revealed which foods are good for us to eat and which substances are not good for the human body. He also promised health, protection, knowledge, and wisdom to those who obey the Word of Wisdom.

In the Word of Wisdom, the Lord revealed that the following substances are harmful:

Alcoholic drinks (see D&C 89:5-7).

Tobacco (see D&C 89:8).

Tea and coffee (see D&C 89:9; latter-day prophets have taught that the term “hot drinks,” as written in this verse, refers to tea and coffee).

When people purposefully take anything harmful into their bodies, they are not living in harmony with the Word of Wisdom. Illegal drugs can especially destroy those who use them. The abuse of prescription drugs is also destructive spiritually and physically.

The Lord also declared in the Word of Wisdom that the following foods are good:

Vegetables and fruits, which should be used “with prudence and thanksgiving” (see D&C 89:10-11).

The flesh “of beasts and of the fowls of the air,” which is “to be used sparingly” (see D&C 89:12-13).

Grains such as wheat, rice, and oats, which are “the staff of life” (see D&C 89:14-17).

To those who keep the Word of Wisdom, the Lord promised:

“All saints who remember to keep and do these sayings, walking in obedience to the commandments, shall receive health in their navel and marrow to their bones;

“And shall find wisdom and great treasures of knowledge, even hidden treasures;

“And shall run and not be weary, and shall walk and not faint.

“And I, the Lord, give unto them a promise, that the destroying angel shall pass by them, as the children of Israel, and not slay them” (D&C 89:18-21).

The best course is to completely avoid the substances that the Lord prohibits in the Word of Wisdom. Those who have engaged in addictive behaviors can stop and become free from addiction. Through personal effort, strength from the Lord, help from family members and friends, and guidance from Church leaders, anyone can overcome addiction.

So, are you gonna drink green tea or not? Now let us take a look at what a green tea can benefit drinkers (http://www.livestrong.com/article/180974-lipton-green-tea-benefits/) which are Immunity Boost and Healthy Heart:

Immunity Boost

Green tea may boost your immune system, helping to ward off illnesses. In a study published in the “Journal of the American College of Nutrition” in 2007, researchers gave some participants green-tea capsules twice daily and other participants a placebo. At the end of the three-month trial, 32 percent fewer subjects in the green-tea group experienced cold or flu symptoms. In addition, those taking green tea had higher levels of gammadelta T cells, which help fight infection. While green tea is not a substitute for vaccines or other medicines, drinking it might help you stay well during flu season.

A Healthy Heart

A number of studies link green tea consumption to improved heart health, according to Harvard Health Publications. While more research is needed to confirm these results, scientists have found green tea to reduce levels of low-density lipoprotein — the kind of cholesterol that builds up on artery walls — as well as lower the risk of heart disease and stroke. Some of these studies were performed using catechin capsules, however, so Lipton green tea may not duplicate the effects.

In addition to that, it can also aid in weight loss as from what I have experienced, from 158 lbs, I am now at fluctuating from 160 lbs to 156 lbs (I guess water retention is affecting the fluctuation), by drinking green tea and of course, you should accompany it with proper diet and exercise. What is good in drinking green tea if you do not have control or discipline in eating foods that contain bad fats? It is up for you to decide if you should or you should not drink green tea. Of course, any thing that is too much is not good for your health as everything needs to be taken at certain moderation. Like what I have said, I only drink it once a day, in the afternoon at my office desk. Again, moderation is the key. Even listening to music is good, can be harmful when you are using your headphones at the loudest settings for long hours.

So you want to be Fit, Eh?

Myth: If you are fit you are healthy.

Fact: When you are fit it does not necessarily mean that you are healthy. Have you checked if you are getting enough macronutrients and micronutrients from your diet? Check what you are eating and to learn more, you may check this site: http://bonfirehealth.com/micronutrients-macronutrients-food-breakdown/ . Not because you look fit does not mean you are healthy bruh.

Myth: If you are fit, you are flexible.

Fact: I guess this is no brainer. Flexibility comes from a specific training. In BJJ, you are being trained to be flexible as you have to do some rolls and with wrestling as well and I know some people who looks fit yet they cannot even reach their foot while they are standing.

Myth: People who look bulky are strong.

Fact: Who said? I know some who are steroid users and not because you look fit, you are strong.

To be strong:

  1. Do Strength Training. Since I strongly believed that this should not be costly, have time to read more about strength training and there are so many exercises that you can do that does not require you gym membership.
  2. Get Enough Rest. 8 hours sleep a day is advisable and it is science. No need to provide further details about this because I am sure that you have heard or read a lot about benefits of having enough sleep.
  3. Eat Real Foods. Get away from food that contains high cholesterol and those foods that contain bad fats. (You can read more about good and bad fats here: http://www.webmd.com/food-recipes/good-fats-bad-fats)
  4. Have a Positive Outlook. You know the old saying that what your mind can conceive, the body can achieve? Or have you heard about “Law of Attraction”?

Want to learn more about strength training, I highly recommend this site which I am not affiliated with: Muay Thai Pros

As much as I wanted to add more to this myth and fact thingy and add more information, I cannot think of any other as of this moment. By the way, I found a gym near my place, walking distance from my apartment that would only cost Php 650.00 ($13.94) per month for unlimited visit. Will be posting a review soon…

Leg Power! NO GYM REQUIRED

So, a friend of mine said her legs are weak so she cannot do exercises. I had weak legs too and not to mention, I am flat footed which made it more challenging for me. Luckily, there are so many ways on how to develop strong legs. Thanks for my Muay Thai training but most of all, if you are determined enough to do so, you may try the things that will help you develop strong legs.

Start by walking 15-20 minutes a day (walking your dog is okay) and if you can jog, much better. The more you do, the more you are exercising those legs, the more they will develop. Since I am such a believer that you can achieve your fitness goals without suffering from being broke, here are some exercises aside from walking or jogging that will help you achieve strong legs (Some exercises will not only help you develop legs):

Warm-up

Repeat this light cardio warm-up twice before beginning the main circuit.

  1. March in place for 60 seconds
  2. Run in place for 60 seconds
  • 20 seconds high knees (quickly tucking your knees as close to your chest as possible)
  • 20 seconds with legs wide (slightly wider than shoulder distance apart)
  • 20 seconds butt kicks (as if you are trying to kick your butt with your heels)
  1. Side jacks for 30 seconds

Start standing with your feet shoulder-distance apart. Step quickly to the right and do a partial squat. As you squat, raise your arms above your head. Return to the start position and repeat with the left leg. Repeat for the time duration.

  1. Lunge with alternate arm raises for 30 seconds

As you lunge forward with the right leg, raise your left arm. If you cannot keep your balance with your arm raised, then simply do alternate lunges.

The Circuit (50 seconds per exercise)

Single-leg squat

How to: Begin in a standing position on the left leg. Slowly lower yourself as far as you can. Push back up to return to the start position. Switch legs halfway.

Box incline pushup

How to: These can be done with your knees on the ground if you cannot do them with your legs at full extension. It is more important to have perfect form than it is to have your legs extended. Put your hands on a box and the feet on the ground. Slowly lower the chest until it is even with the hands. Push back up to return to start position.

Basic crunches

How to: The title might say basic, but when these are done correctly, they will pump your abs up! Keep your back flat and try to prevent it arching as much as possible.

Backward lunge

How to: Begin with feet shoulder-width apart and hands on your waist. Step the left foot backwards until the knee makes contact with the ground. Return to the start position by pushing off your left foot and returning to the start position. Switch legs halfway.

Alternate Superman

How to: Lie flat on your stomach, with your arms stretched over your head and your palms facing down. Lift your left arm and your right leg, hold briefly. Switch sides. Repeat.

Box dips

How to: Begin in a sitting position with the hands facing forward on the box and feet on the ground. Slowly lower your body until the arms are at 90 degrees and then return to start.

Single-leg bridge

How to: Lying on the ground with knees bent, take one leg and cross it over the other. Keep shoulders on the ground as you raise your hips up to the ceiling and slowly lower down. Switch legs halfway.

Plank

How to: Start by lying face down, with your forearms on the ground, palms facing flat on the ground. Come up on to your toes and forearms. Make sure your back stays flat with no arch or pike. Keep your abdominals tight. Hold the whole time.

Squat thrusts (aka “burpees”)

How to: Begin with feet shoulder-width apart in a standing position. Descend into a squat position and kick the legs back and bring your hands forward to create a pushup position. Once the legs come into contact with the ground, pull them back under the body and return to the standing position. To increase the difficulty, you can add a hop when you come up to standing position, and/or a pushup when you are in the high plank position.

Bicycle crunches

How to: Lie on your back as if you are going to do a basic crunch. Raise your legs so they are at a 90-degree angle, with your shins parallel to the floor. Place your hands lightly behind your head, not pulling on your neck. Extend your left leg straight and bring your right knee into your chest while bringing your left elbow over to your knee. (They likely will not touch, and that’s not necessarily the goal.) Think about twisting to bring your chest to the knee, rather than your arm to avoid pulling on your neck. Alternate sides continuously for the whole segment.

Alternative Exercises (If you can’t do the list above):

Here’s the leg circuit routine that we did:

Walking lunges for the length of the basketball court

  • 10+ box jumps on a 2 foot high box
  • 10+ vertical jumps starting from a full squat
  • 25+ 1 leg standing calve raises
  • 25+ bodyweight squats on your tippy toes (i.e. aka hindu squats)

Repeat the circuit at least 3 times. If you are feeling extra energetic you can do more, but 3 times through will be a killer workout for most people.

Just to add, daily calcium intake is also helpful in developing leg muscles and avoiding fatty foods that will cause your knees suffer from uric acid which are caused by you know, fatty foods.

Sources:

http://triathlete-europe.competitor.com/2015/01/02/60-minute-session-no-gym-required-strength-training

http://leehayward.com/blog/bodyweight-leg-workout/

Quote-IG_Lao-Tzu

step

Foot Trouble…

Well, it is quite hard to be flat-footed as it seems that I cannot last a long run. Let us have some fun. It is time for you to see if you are just like me, flat-footed. Here is a “Wet Test” that I have found online from this site: http://www.runnersworld.com/running-shoes/take-wet-test-learn-your-foot-type

  • Pour a thin layer of water into a shallow pan
  • Wet the sole of your foot.
  • Step onto a shopping bag or a blank piece of heavy paper.
  • Step off and look down

Observe the shape of your foot and match it with one of the foot types at the bottom of the page. Although other variables (such as your weight, biomechanics, weekly mileage, and fit preferences) come into play, knowing your foot type is the first step toward finding the right shoe for you.

Normal (medium) Arch

normalarch

If you see about half of your arch, you have the most common foot type and are considered a normal pronator. Contrary to popular belief, pronation is a good thing. When the arch collapses inward, this “pronation” absorbs shock. As a normal pronator, you can wear just about any shoe, but may be best suited to a stability shoe that provides moderate arch support (or medial stability). Lightweight runners with normal arches may prefer neutral-cushioned shoes without any added support, or even a performance-training shoe that offers some support but less heft, for a faster feel.

Flat (low) Arch

flatarch

If you see almost your entire footprint, you have a flat foot, which means you’re probably an overpronator. That is, a micro-second after footstrike, your arch collapses inward too much, resulting in excessive foot motion and increasing your risk of injuries. You need either stability shoes, which employ devices such as dual-density midsoles and supportive “posts” to reduce pronation and are best for mild to moderate overpronators, or motion-control shoes, which have firmer support devices and are best for severe overpronators, as well as tall, heavy (over 165 pounds), or bow-legged runners.

High Arch

higharch

If you see just your heel, the ball of your foot, and a thin line on the outside of your foot, you have a high arch, the least common foot type. This means you’re likely an underpronator, or supinator, which can result in too much shock traveling up your legs, since your arch doesn’t collapse enough to absorb it. Underpronators are best suited to neutral-cushioned shoes because they need a softer midsole to encourage pronation. It’s vital that an underpronator’s shoes have no added stability devices to reduce or control pronation, the way a stability or motion-control shoe would.

Hey, not because you are flat footed, you cannot enjoy a specific type of sport I mean it is not a disadvantage really, (well, it is if you will have to run) and in Muay-Thai or MMA, it can be your advantage.  I found a blog here is states that being flat footed is an advantage, (again, it will be a disadvantage if you are fighting a fighter like Floyd Mayweather who loves to run J ) Check this blog here: http://oldstylemuaythai.blogspot.com/2010/03/why-you-need-to-fight-flat-footed.html

Here is an excerpt from the above mentioned blog:

The Flat Footed Advantage

When you stay on the balls of your feet to fight you lose power.

Although you’ll have speed and quickness you won’t have the force to take someone out in a street-fight.

Staying on the balls of your feet will only engage the front quads of your legs and the calf muscles of the lower legs.

This may be fine when boxing or sparring in the ring to score points and win rounds, but it can be a bad tactic in a street-fight.

By having your feet flat on the ground you distribute the weight evenly across them.

Your glutes and hamstrings along with your quads and calfs get activated and engage your whole posterior chain giving you more power in your punch.

Fighting flat-footed helps to root you to the ground, and makes you more stable and balanced.

You’ll be able to generate more ground force which translates to more powerful punches.

Also you’ll be able to shift and change direction very quickly and solidly.

And one more thing, you’ll be able to absorb more impact from your adversary.

Something to Think About

How much force can you produce on your toes? I bet not as much as you can flat-footed.

Don’t believe me, here is a way to find out:

Dead lift your full bodyweight flat-footed on an Olympic bar, now do the same on your toes or the balls of your feet.

Which one was easier to do?

Which one was more stable?

Which one was able to generate more force?

Now walk around with that same weight across your shoulders flat-footed and then on your toes, which one feels stronger?

And finally squat with that same weight again flat-footed and then on your toes, which one produces more ground force?

You’ll instantly see why being flat-footed produces more force, more muscles are being used.

And let’s not forget, better balance, coordination and stability when moving and striking.

This all translates as an advantage in a street-fight.

Okay okay okay, you want a solution from that kind of foot problem, eh? Then use an ankle support or ankle wrap. I normally use ankle wrap on my right foot as when you are executing Muay Thai cross or straight punch, you need to be in a Muay Thai stance wherein you feet should be shoulder width apart with your left foot a half a step forward if you are right-handed. It leaves your right foot almost tip toeing which is quite uncomfortable if you are flat-footed. You want to learn more about Muay Thai? Well, maybe it is better for you if you will start reading about it and a good source of information I must say is this site: http://muaythaipros.com/

Warning! Please do not execute any Muay Thai forms or stances without the guidance of a Kru or a Professional Kick-Boxing coach. The site I provided is for a reading purpose only. I am not held liable to any accident you might encounter if you will do any stance 😛

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