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Discussion of Bump to Rump Video Series Exercise #10 – The Canadian Deadlift

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Several months ago Ian Lauer IFBB Pro and I developed the Bump To Rump Series as a follow up to the Glute Series videos, and decided to open the series with a relatively unusual exercise called the Canadian deadlift. Though I explain the movement thoroughly in the video, I will describe it here for clarification. To begin this exercise, you will stand with feet shoulder width apart, holding a barbell or EZ curl bar at your hips with arms fully extended. Bend at the waist until the bar is at the floor, then bend at the knees fully so that you are crouched with bar on floor. Straighten out knees, then slowly straighten out torso so that you return to standing position.

Due to the complex nature of this movement, you should use a relatively light weight. For example, with regular barbell stiff-legged deadlifts, I use 40 to 50 pounds, but with Canadian deadlifts, I only use 20 pounds. This is a great deadlift variation if you are getting tired of regular stiff-legged deadlifts and want a change in your routine.

My Shoe Storage System

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Over the years I have come to realize that if my belongings aren’t kept in order, I start to forget what I have and cannot find many items when I need them. Fortunately I have a penchant for organization (some would say it is the sign of a “neat freak”to some extent), so I have developed different ways of storing things so that I can keep track of them.

I have always kept the original boxes that my fancier shoes have come in, making them easier to stack on top of each other. By 2007 I had about 50 nice pairs of shoes and was having trouble finding shoes without having to peek inside the box. In an effort to solve this, I took photos of each pair of shoes I had, printed them out and taped them onto the ends of the boxes. This turned out to be a great way of identifying as well as organizing my shoes. I also try to group shoes by color and degree of dressiness to make it easier to zero in on a particular pair I might need for an occasion.

Last year I passed the 70 mark on the number of pairs of shoes I owned, and purchased two tall storage cabinets to house them. They have made life so much easier for me! I have also established a rule, which is that I cannot exceed the amount of storage in these two cabinets. This will ensure that I don’t accumulate too much stuff, and that I don’t make too many purchases. Shoe Tower

Benefits Of Threading

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I had gotten my brows waxed for a number of years and enjoyed the fact that it was a quick process. I was lucky enough to find a handful of competent waxing professionals who knew how to do the job without butchering my natural brow line. However, about a year ago I noticed that I had some irritation and swelling right after waxing, and assumed that it was from the astringent which was used to clean off the oil. Then a few months after that, when I had switched over to a new place, I developed a reaction to the aloe vera which was applied. Finally, I broke out into a rash from the wax itself, which prompted me to seek out threading. Luckily, there was a threading place in the mall, so I decided to check it out a couple of months ago.Threading

Threading is an excellent choice for people who develop skin irritation to waxing since there are no substances or chemicals applied to the skin. There is no risk of breakouts, burns or skin removal that can occur with waxing either. No uncomfortable “growing out” period is necessary because threading removes the shortest of hairs. However, it is pretty uncomfortable in some areas, and because it takes longer to do, the discomfort is prolonged. Threading appears to be more precise and large areas can be cleared quite easily (such as at the temples). The technique consists of using cotton or polyester thread which is doubled and twisted tight, then rolled over the treated areas to pluck out unwanted hairs. It is fascinating to watch these ladies move their hands with a twisting flourish, rolling over the skin and plucking out hairs quickly and efficiently. I also love the fact that there is no sticky residue left on the skin as with waxing.

If you haven’t checked out threading and are already able to tolerate the discomfort of waxing, I encourage you to check it out! Brows, cheeks, upper lips, chins, foreheads, necks, hands and fingers can be treated with this technique.

Two Magic Ingredients To Prevent Diabetes

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diabetesDiabetes mellitus is a devastating disease which affects every organ system in the body and which affects over 300 million people worldwide, with over 4 million deaths resulting from diabetes-related complications each year. With such staggering statistics, it makes perfect sense to change one’s eating habits so that lower glycemic index foods are favored over high index foods. In addition, one can look into insulin mimetics. Insulin mimetics are substances which mimic the action of insulin, thus supporting it and guarding against the development of insulin resistance which precedes progression into diabetes.

CinnamonOne insulin mimetic is methyl hydroxychalcone polymer (MHCP) which is found in cinnamon. Unless you have severe heartburn, you can and should eat cinnamon daily. I always recommend sprinkling cinnamon on oatmeal or cream of wheat, but you can also take cinnamon in capsule form. Another insulin mimetic is lipoic acid, which increases the expression of glucose receptors on muscle cells. For individuals who are susceptible to insulin resistance, I highly recommend incorporating both of these substances in to their daily regimen. Start with 300 milligrams of alpha lipoic acid and sprinkle cinnamon onto your morning oatmeal.
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Omega Fatty Acid Benefits

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Unless you have been living under a rock you have heard a fair amount about omega 3 and omega 6 fatty acids, both of which are used in supplements. The reason why omega 3 and omega 6 fatty acids are packaged together in supplements is because they are essential, meaning that while our bodies require them, we are unable to manufacture them and must obtain them from outside sources. Omega 9 fatty acids are non-essential, meaning that our bodies manufacture them as the need arises. Research has shown that omega 3 fatty acids are by far the most important of the different types.

Omega fatty acids reduce low density lipoprotein (LDL, or bad cholesterol) stores in the body and reduce inflammation in the body. In so doing, they decrease the risk of heart disease as well the risk of Alzheimer’s disease and cognitive decline. Those of you who prefer to get nutrients mostly from food sources will find high levels of omega 3’s in fatty fish such as salmon, tuna and mackerel, as well as walnuts and flax, while omega 6 sources include soybeans, sunflowers, nuts and seeds.

OmegasHowever, if you have a concern that you might not be able to get sufficient amounts of omega 3’s into your daily diet, you can take supplements. Beware of supplementation with omega fatty acids if you have a blood clotting disorder or are taking anticoagulant medications such as aspirin or warfarin. My favorite supplement is Ultimate Omega from Nordic Naturals (pictured here). This is completely burpless, meaning that you won’t get a fishy “repeat”after taking these gel caps.

Eat Your Veggies!

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I know there are plenty of you who avoid eating vegetables, but they pack tremendous health benefits and should be a part of your daily food intake. First of all, they are packed with vitamins, minerals, and have strong antioxidant properties which have a protective effect on the development of major diseases. They are also packed with fiber and will help to optimize digestion. Vegetables are low in calorie density which means they will fill you up more quickly without the calorie punch of foods which are high in fat.

Some of you may balk that you don’t like vegetables, you don’t have time to cook, or that you can’t consume fresh produce before it spoils. I understand these concerns, but I have a response and a solution for all of these concerns.

I DON’T LIKE VEGETABLES. – Really? You don’t like ANY of them? There is such a huge variety of vegetables out there that I am sure there is something you would like. There are also ways of preparing some vegetables that render them absolutely delicious, so it might be a good idea to broaden your horizons and explore the wide array of choices out there. Here is a small list of the many choices that are out there:

VegetablesAcorn Squash
Artichokes
Asparagus
Belgian Endive
Bell Peppers
Bok Choy
Broccoli
Brussels Sprouts
Butter Lettuce
Butternut Squash
Cabbage
Carrots
Cauliflower
Celery
Chinese Long Beans
Chives
Collard Greens
Corn
Eggplant
Green Beans
Leeks
Mushrooms
Mustard Greens
Onions
Parsnips
Peas
Potatoes
Radicchio
Red Leaf Lettuce
Rhubarb
Romaine Lettuce
Rutabagas
Snow Peas
Spinach
Spring Baby Lettuce
Sugar Snap Peas
Sweet Potatoes
Swiss Chard
Watercress

I DON’T LIKE TO COOK/I DON’T HAVE TIME TO COOK. – Perfect. Guess what? Many vegetables can be eaten raw. What’s your excuse now?

I CAN’T GET TO PRODUCE BEFORE IT SPOILS. – If this is a major issue for you, simply turn to the frozen varieties which are available. Freezing vegetables preserves the nutrients which they contain, making the frozen variety a healthy option for those on the go.

NOTE: Canned vegetables do not carry the same nutritional punch and you should generally avoid them.

Make sure to eat at least 3 to 5 servings of fruits and vegetables a day.

The Other Carnitine Molecule – Brain Booster

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Since yesterday’s post discussed the energy and fat loss benefits of L-carnitine tartrate, I thought it might be best to discuss the brain boosting benefits of the other carnitine molecule which is used commonly as a supplement. Acetyl-L-carnitine helps to reverse some of the functional impairment which occurs in the energy powerhouses of cells known as the mitochondria, thereby improving cellular function. The natural oxidative process which occurs in cells has a cumulative and damaging effect on mitochondria which compromises cellular function throughout the body, but most notably in the brain. Numerous studies have confirmed that cognitive function is enhanced when subjects are given acetyl-l-carnitine. The most powerful safeguard against oxidative damage and free radical formation is to supplement with BOTH acetyl-l-carnitine and alpha-linoleic acid (ALA).

General recommended daily doses are the following:

Acetyl-l-carnitine: 500 to 1,500 milligrams per day

ALA: 150 to 450 milligrams per day

Source Naturals is a good brand to take and it offers a supplement which combines both acetyl-l-carnitine and ALA in one tablet. Each tablet has 500 mg of acetyl-l-carnitine and 150 mg of ALA, so you could safely take this supplement one to three times daily.

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L-Carnitine For Energy And Fat Loss

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L-CarnitineI am personally a big fan of l-carnitine supplementation and make sure to add it to my intra-workout drink each day that I train. This amino acid compound, consisting of lysine and methionine, can be found in a couple of different forms. This article discusses L-carnitine tartrate, which is the form known to benefit athletic performance and recovery.

There are a couple of important points to consider when supplementing with carnitine. First of all, insulin must be present in the body for carnitine to enter muscle. One way of taking carnitine is to ingest carnitine with carbs so that there is an insulin release, but another effective option is to ingest carnitine with omega-3 fatty acids. Omega-3 fatty acids optimize cell membrane health, thus making cells more sensitive to insulin. Carnitine serves as a delivery system for fatty acids, so if carnitine levels are high, more fatty acids will be shuttled into cells to be utilized for energy. Conversely, when carnitine levels are low, fewer fatty acids are moved into the cells and are instead stored as fat. Supplementation with carnitine before intense exercise will switch the focus on burning fat rather than utilizing glycogen stores, resulting in longer sessions before glycogen stores are depleted. In addition, the presence of carnitine inhibits production of lactic acid, so recovery from intense exercise is more rapid.

Carnitine is not only an excellent performance supplement, it also serves as an excellent means of addressing metabolic syndrome. Metabolic syndrome, characterized by diabetes, atherosclerosis and high cholesterol, can be countered by carnitine’s ability to induce fat loss, prevent atherosclerosis and minimize the development of diabetes. After several months of carnitine supplementation, carnitine levels reach a level at which energy production and performance are enhanced. For this reason, it is best to consider carnitine an essential supplement in your daily regimen rather than as something taken only periodically.

Take 500 to 2,000 milligrams of l-carnitine tartrate daily with omega-3 fatty acids and a small amount of carbohydrates.