No kidding.

This falls into my "no kidding" category.

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Obesity boosts prostate cancer mortality

NEW YORK (Reuters Health) - Obese men diagnosed with prostate cancer are more than twice as likely to die of the disease than their leaner peers, a new study shows.

They also have more than triple the risk that the cancer will spread beyond their prostate gland, Dr. Alan R. Kristal of Fred Hutchinson Cancer Research Center in Seattle and colleagues found.

"These results provide yet one more important reason for men to adopt healthful patterns of diet and physical activity to achieve and maintain a normal weight," Kristal and his team conclude in the medical journal Cancer.

A number of studies have linked excess weight with more advanced prostate cancer, Kristal and his team note, but evidence for the effect of obesity on actual outcome from the disease has been unclear. To investigate, they looked at 752 men who had been diagnosed with prostate cancer between 1993 and 1996 and followed for an average of 9.5 years.

Men who were obese in the year before they were diagnosed with prostate cancer, meaning their body mass index (BMI) was 30 or higher, were 2.6 times more likely to have died of the disease, the researchers found. They were also at 3.6 times greater risk of disease metastasis.

The data also suggested that the effect of obesity on mortality risk was stronger among men with more aggressive disease.

A clinical trial would be needed to determine if weight loss could actually help treat prostate cancer, Kristal and colleagues add.

---


Train smart,

RL

Hurt back blues

I recently injured my back. Nothing too serious, just a muscle thing, the disks are fine. But it has forced me to take it easy workout wise for the past week. Which for me is really difficult. I actually get slightly depressed. One of my clients whose a doctor said that means I'm addicted to exercise. Oh well, I guess if there's one thing to be addicted to, that's it.

Seriously though, taking it easy this last week has been very hard for me. My back starts to feel about 85-90% better and I feel like I could do something, but then the voice of my chiropractor comes into my head telling me that even though I feel better the injury is still there internally and needs to heal up. Right now it's feeling the best it has since Sunday, which is one of the times it was feeling better so I worked out hard and flared it up again.

It stinks. But I'm dealing with it. Thanks for your concern.

Do today I am going to do a light workout consisting of isometrics, stretching, and deep breathing. Sometimes it is important to put our stubbornness aside and do the smart thing for once. That last sentence was directed at myself.

Rest when you need to, but work out whenever you can. My philosophy on life.

Train smart,

RL

Super Dog to the Rescue!

Did you see that story on the news about a dog that saved her owner's life by essentially doing the heimlich manuever to her?

This woman was choking on an apple and she was alone at home, but her golden retriever was there. The woman tried to do the whole thing with thrusting yourself onto the back of a chair but that didn't work. So the dog jumps up and pushes her down on her back, then jumps on her chest a few times until the apple came out. Then she licked her face to keep her conscious.

Crazy stuff.

I really don't have a way to tie this to fitness, I just think it's a cool story.

Get a dog, and take it for long walks. That will get you some exercise.

Train smart,

RL

Stop apologizing so much

At some point you have to stop feeling sorry for yourself and act. I've seen some people spending their entire lives feeling like they've let themselves and/or others down and constantly apologizing for it.

If you feel like you've let someone down, including yourself, apologize once then get to work to fix the situation.

"I'm sorry I'm overweight, I'm a bad example for my kids, oh well, now to go pick up dinner at McDonald's." A slight exaggeration perhaps, but people think or say similar things to this every day.

Chronic apologizing is like a disease. The fear of seeming like a bad person over powers our will to act. Action is the cure for fear. Remember, apologizing when you need to is important, but it is not your only purpose for being on this planet.

If you're out of shape, and you feel like you've let yourself down, apologize once then get moving. No one every got anywhere by whining.

Train smart,

RL

Give yourself a hand

Don't forget to train your hands.

Grip training is sort of a hobby of mine and I like to think I've developed a pretty good grip. It's not what I would consider a world class grip, but it's getting there.

All too often people fall victim to pain in the hands. As they get older, the smal,l delicate joints of the hands start to give out. I'm sure you've all seen more mature folks with almost immovable fingers.

The way to prevent that is to start training now. You don't have to tear phonebooks in half and do feats like that, unless you want to. You just need to do specific exercises meant to target your hands and wrists.

There are all kinds of way to do this, from as simple as squeezing on a tennis ball to closing one of the heavy grippers on the market. You can rip card board, or go on to harder things like decks of playing cards. There's really a whole spectrum of levels you can train at. Just do something for your hands. You'll be happy you did later in life.

If you need more ideas on what do to just shoot me and email or post a comment and I'll give you some info.

Train smart,

RL

Break the test tubes.

Check this out-

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Dutch hope to invent foods that prevent obesity
By Anna Mudeva

WAGENINGEN, Netherlands (Reuters) - Scientists in the Netherlands are developing a new generation of foods that can help prevent obesity by making people eat less, a research institute said on Thursday.

The Top Institute Food and Nutrition (TIFN), funded by the Dutch government and food groups like CSM Anglo-Dutch Unilever, is also developing food ingredients which can stop an obese person from developing diabetes.

"We are working on certain food ingredients, which provoke more satiety than others do on the long run, so that our partners can use them in food manufacturing," said Professor Robert-Jan Brummer, program director at TIFN.

"These products should trigger satiety and stop us eating more and more. They should also meet our dietary requirements, have a very good taste and be enjoyable to eat," he told Reuters.

Brummer declined to give details, saying it was a commercial secret, but added these nutrients could eventually be used in any kind of food from drinks to spreads and bread.

Several other research centers in the world are working to develop nutrients that could prevent obesity but Brummer said that none of them, including his own, had achieved big breakthroughs so far.

"My feeling is that we will see a breakthrough in the next five years or so," he added.

Obesity is on the rise in many countries, including the United States, where 60 percent of the population is overweight or obese, Britain and elsewhere in Europe.

It is clearly a matter of people eating more calories than they burn off, but experts argue over whether diet or exercise is more important.

The Dutch public health agency concluded in a research report last ear that poor diet was as deleterious to health as smoking. It said 25 percent of deaths and serious illness caused by overweight and obesity would be avoided if adults shed 3 kg.

Brummer said his institute was developing food ingredients that can raise insulin sensitivity and prevent an obese person from developing diabetes, as well as looking for novel dietary ingredients, which can lower high blood pressure.

The TIFN has invented ingredients that can keep bread crust crispy for longer and a technology that lowers the total fat content in foods without compromising the taste.

Brummer said his institute was one of the first in the world to prove that folic acid vitamins can improve brain function and hearing in elderly people.

The European food industry, faced with increasing demand for healthier foods and competition from lower cost regions, is investing more in R&D to meet the challenge.

"Twenty years ago, the industry was only interested to sell as much as possible. That has changed, the industry now feels responsibility to respond to the health situation," Brummer said.

"On the other hand, such innovative products have higher margins than those of selling a tomato or a bottle of milk

---

It's sad that we are actually resorting to altering food to stop us from stuffing our faces. You know, I have some food designed to help you stay fit. Anything nature made. Keep the chemists out of it. Food is food. Anytime you start messing with nature bad things are going to happen. I mean, it's all good intentioned, but in my opinion the only way to get people to eat better is to educate them, then it's up to them. They are either going to chose to do so or not. It's the person, not the food causing the problem.

Train smart,

RL

Stay stronger

I noticed a lady jogging on the road today.

She was very tiny. In fact she looked frail.

I can almost guarantee that jogging is the only form of exercise she does. It's great that she is taking initiative to go out there and do it. However, she probably falls into the category of people who believe all one needs to do is aerobic training, or "cardio."

Not true.

If all you do is run and run eventually you will have no strength left at all. I've seen it before and I will see it again. It is very important to incorporate some sort of strength training into your regime. It doesn't have to be weights. Any sort of progressive resistance training will work. I have my favorites, and you should discover yours.

There is so much more to all around fitness than "cardio." Current research has shown that people who do nothing but cardio over a long period of time with nothing else actually can weaken their hearts. Not good.

So if you like to run, do your running. But mix in some resistance training a few times a week. You'll feel and look a whole lot better.

Train smart,

RL

HOLY COW!

STOP THE PRESSES!! Read this groundbreaking story right now!!

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Activity Levels Key to Childhood Obesity

WEDNESDAY, March 21 (HealthDay News) -- Low levels of activity -- especially a lack of moderate and vigorous exercise -- play an important role in the development of childhood obesity, says a British study that compared the amount of fat in children to their levels of physical activity.

University of Bristol researchers used special techniques to measure the fat mass and activity-related energy expenditure of 5,500 children.

The results showed consistently that the less active children were, the greater their fat mass. This effect was stronger in boys than in girls. The statistical association between fat mass and low activity levels was greater for moderate and vigorous activity than for total activity, the study found.

They acknowledged that their study had certain limitations, but the researchers said encouraging children to be more active should be a major part of efforts to fight the childhood obesity epidemic.

The study is published in the current issue of the journal PLoS Medicine.

---

Who woulda thunk it? This truly is an amazing discovery.

Train smart,

RL

THEY SOLVED E8!

I saw in the news today a bunch of mathematicians solved some super huge math problem called E8. It was first discovered in 1887 and was just now solved. Apparently, the calculation contains enough information to fill 60 gigabytes and if it was written out on paper it would cover an area the size of Manhattan.

This is a very impressive accomplishment.....I guess.

I mean nothing against the smart guys working on this but does this really affect anyone's real life in any way? And will it ever? Who knows? Maybe I'm wrong, maybe solving this problem will lead to a solution for world hunger.

I bet at least half of the mathematicians who solved E8 are fat and lazy. That's what happens when you sit around working your brain all day.

The mind and body are one. Make sure if you spend most of your day thinking that you make yourself spend part of your day working your body just as hard. You'll find they will each function better. Exercising one will help the other and vice versa, it's a cycle.

This sounds like I'm underplaying the accomplishment of these mathematicians, I'm not really, it sounds really impressive and important. Really.

Train smart,

RL

Kid strength

Sometimes I get asked what age is a good age for a child to start strength training. And when I'm asked that most of the time the parents assume heavy weight lifting is the only way to strength train.

Now, if the question was what age should a kid start heavy weight training I would first ask if they're sure that's the type of strength training they want their child to do. The stuff that I teach and practice myself can be done by anyone of any age, including children. But I don't use weights.

Any questions about heavy weight training I can probably answer but it is not my area of expertise. Because I don't train with weights, and I don't use them with my clients.

HOWEVER, I do believe that if a child wants to lift weights, 13 is a good age to start some very light stuff. But that's all I usually tell them. I try to steer them to more functional training that will serve their child better in life.

I see all these kids today who think they need to lift lift lift, the heavier the better. It really is a shame. Then they get interested in chemical aids to help add bulk, and strength. That ain't a good thing. Any parents out there who have kids (boys especially, but not exclusively) who are in high school and seem obsessed with lifting weights, I would keep your eyes and ears open. Steroids are in the schools. Kids have access to them and they just don't understand the long-term side effects, or don't care. Because they're invincible, according to them.

Heavy weight lifting is a FORM of strength training, but it's not the only kind. It's a way to train for a very specific type of strength that most people don't want or need.

If your kids are interested in getting stronger challenge them to do 50 push-ups in a row, if they can do that tell them to try 100. You're ever too young for push-ups. That's a good natural way to get some more strength, and it's just the tip of the ice burg.

Leave the bench pressing to the professional bodybuilders.

Train smart,

RL

Just walk in

Well I've been to 3 judo classes at the Norwich Judo Dojo I posted about last week. And hopefully I'll go to my 4th tonight if it doesn't get snowed out.

It's fun, and a good workout.

Don't be afraid to go into a martial arts school and try it out. Most all places will give you a free class. I've had people tell me before they would like to try something out but are afraid to walk into one of those places. Don't let fear stop you from doing something you want.

They are a great way to have a fun, informative workout. You'll learn some stuff, sweat a lot, and feel good about yourself after. And I guarantee you'll be happy you did it.

Train smart,

RL

Fire.

Like most guys I love fire. Now not in an unhealthy, arsonistic way. Is "arsonistic" a word? Sounds good anyway. I just think fire is cool. It admits heat, light, and an overall powerful energy.

One little thing I like to do that can sort of harness the power of fire to help with my exercise is to workout in front of a flame. Preferably a roaring fireplace, but if you don't have one of those, a single candle will work. I know this my sound silly or like some sort of kooky metaphysical thing, but it works.

Have a flame burning in front of you while you exercise. Focus on it. You'll be surprised how much energy you can draw from it.

And of course, deep breathing concentration exercises in front of a flame are awesome too. Otherwise known as meditation. I don't like using the word 'meditation' too much just because in our American culture it has a connotation of being just for relaxing. Which is not really what it is meant exclusively for. I think to focus deeply on goals, so it's not so much "relaxing," but intense concentration.

Now don't be sending me emails yelling at me for saying meditation is not for relaxing. I'm saying it can be for that, but not ONLY that.

Anyway, use a flame. It's really interesting to see what happens.

Train smart,

RL

Tips

I just had to post this little article that was on Yahoo today. You know how I feel about childhood obesity.

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Health Tip: Prevent Obesity in Your Child

(HealthDay News) -- The incidence of childhood obesity has more than doubled in the past two decades, according to the U.S. Centers for Disease Control and Prevention.

Noting that healthy eating habits begin at home, the American Academy of Family Physicians offers these suggestions to prevent the problem:
• Don't force him to eat when he isn't hungry -- he shouldn't have to clean his plate if he's already full.
• Don't use food as a reward, or as a comfort when he's upset.
• Feed your child a healthy, balanced diet -- one that includes fast food no more than once a week.
• Limit your child's TV watching and encourage physical activity, like playing outside. Offer to play outside with your child.
• Encourage your child to get regular exercise, so that he continues to exercise into adulthood.

---

All good stuff. And easy to do to. I would make one change however. I would limit fast food to no more than once time in a lifetime.

Also exercise in front of, and/or with your kids, especially while they're still young. They learn by imitation. "Do as I say, not as I do" does not work. Lead by example.

Train smart,

RL

Fresh air

Yesterday I worked out outside for the first time since winter began. And it was nice. Nothing quite gets you charged up (in a natural way) like breathing in deep some fresh air.

I'm sure I look silly to all my neighbors since I do some nontraditional training. But I don't care.

You see, you can not be concerned with what other people think. I hear it all the time, people don't want to exercise in front of other people because they don't like how they look. I understand, but you must learn to push past it. Sure, you can workout alone in a closed room, but sometimes it's good to get out there, and exercise where other people can see you. It's a great way to train yourself to get over fear in general.

No one is going to say anything to you. And if they say something about you to someone else, so what? Who are they and why does it matter what they think? At least you're out there trying to take care of yourself.

I once knew a girl who didn't exercise just for this very reason. Her first mistake was thinking she absolutely had to go to a public gym to exercise. Since she believed that she would never do it because she was embarrassed. She owned a gym membership of course, but never went.

Adults never are more vulnerable than when they are physically spent. And letting others you don't know or trust see you like that is a big step for some. But sometimes you just have to do it. No matter what.

The only person you have to impress is yourself.



Train smart,

RL

Save 'em!

As someone of Swedish ancestry, this made me so proud (notice the sarcasm?)

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Obesity doubles in Sweden in 25 years
Wed Mar 7, 9:14 AM ET

STOCKHOLM (AFP) - The number of obese people in Sweden has doubled in the past 25 years, with one in 10 Swedes now considered largely overweight, a Statistics Sweden study showed.

Obesity is now as common among women as men, according to the report, which was published on Tuesday and studied Swedes' weight from 1980 until 2005.

The problem has increased most among young women, non-labour workers and rural residents, though Swedes across all social groups registered weight gains during the period.

Obesity, blamed on changes in diet and lifedtyles, has long been a problem in the United States and is on the rise in many European countries. In France, nine percent of people are considered obese, compared to 12 percent in Germany and 23 percent in Britain.

---

Did you notice that even though the rate doubled it was still only 1 in 10? I wish America had those kind of stats. I makes me wonder what is going to happen in the future. Are the people of just going to keep getting fatter and fatter until it's considered weird to be fit? Where fit people are outcast? Sounds like some freaky science fiction novel. But you never know. The human life span is going to start decreasing again. We might return to a time when 50 is considered old age.

Save the Swedes! (and everyone else while you're at it.)

Train smart,

RL

Ummmmm.....

Man, did I have a busy morning. Friday mornings are usually pretty full for me but today I had a couple things on top of the usual. So I am kind of beat, and as I write this it is only 2:30!

My brain is drawing a blank as to what to write about today. Which is rare for me. I think I need a nap or two.

Maybe I'll take this chance to ask any of you living in Norwich if you know anything about this place I passed today. I saw a big sign for "Norwich Judo Dojo." I've never noticed that place before. Do any of you know anything about it? I'm always looking for places to go do some combat sports. Might be a cool place to check out. If you know anything please post a comment.

I think that's it for today. Even though I'm tired I will be getting at least one good workout in today. Probably after my two naps though.

Train smart,

RL

Headlines

Can someone tell me why it's always national news when some news study comes out that backs up the idea that obese people have more health problems. The scary part is all the money that is being wasted running theses studies.

Holy Cow! Fat people have more heart problems! Call CNN, we must get the word out ASAP!

People have always known being fat is bad. That's why "being fat" is considered a bad thing.

Every day there's a new study suggesting adults and children should do their best to stay in shape. Then they go do another study to back up that study. How about this? We stop with all the studies and put the money and effort into developing ideas and strategies to get fat Americans off their butts and moving? I think that would be a better division of resources don't you?

Oh and by the way, turns out fast food is bad for you too. Who woulda thunk it? We should study that more, we must be absolutely sure before we do anything drastic like attempt to take some business away from McDonald's and the like.

Train smart,

RL

Atkins?!?!?

So there was this big announcement yesterday about this year long study of different diet plans. And the big "shocker" was that Atkins performed the best out of all of them.

Now I'm not a proponent of the Atkins diet, I've tried it sure, and you can lose weight. It's not bad at all. Most people focus on the 2-week initiation phase of it where it's really really strict. But it doesn't stay that way. In fact, Atkins gets to a point when it's just a natural intelligent eating plan. No starchy crap.

Which is basically all you need.

Every person I know who is winning the war on weight gain has always come to same conclusion when it comes to diet. Lo and behold it is not that complicated. Eating good natural foods in proper portions. There is no mystery.

Different doctors and gurus may put their own little twist on it and call it there own. Who knows? I'll probably do it some day. "The Max Q Diet" Sounds good right? Anyway, my point is don't get all caught up on whose diet you follow. Focus on being a responsible food chooser. Eat the right things only when you're hungry. It's simple folks. Don't over think it.

However, if you need to follow something like Atkins to give you a sense of control when you're first starting out, by all means do it. Once you get a handle on things you can settle into a sound eating lifestyle that will serve you for a lifetime.

Train smart,

RL

Ew

Check this out. I REALLY wouldn't want to go to a gym in the Netherlands.

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Nudists sweat it out at Dutch gym

By TOBY STERLING, Associated Press Writer Sun Mar 4, 2:48 PM ET

HETEREN, Netherlands - A dozen middle-age and elderly men were game enough for a Dutch gym's invitation to work out nude. But they were vastly outnumbered by the dozens of journalists watching them lift, row and cycle in the buff.
ADVERTISEMENT

Fitworld owner Patrick de Man allowed the media in for the first session of "Naked Sunday" after receiving inquiries from as far away as Russia and Australia.

The response from nudists was more lukewarm.

A smattering of men trickled in and out throughout the day at the gym in the small town of Heteren, 60 miles east of Amsterdam. They found the exercise room packed with photographers, TV crews and reporters who jostled for interviews and pictures while the nudists hit the machines and free weights.

"We already had naked swimming ... but a gym, that's unique," said one white-haired bespectacled man, who gave only his first name, Henk.

"It's spectacular!" he said, as he pedaled away.

A few local politicians and a nudist tourism company also watched. There was no group aerobics or naked instructors. Staffers wore aprons with a nude body painted on.

De Man thought there might be interest in nude exercising after two of his regular customers asked why he had separate dressing rooms for men and women. He said he expected a bigger turnout next Sunday, especially after all the publicity.

Although the Dutch Federation of Naturists endorsed the idea, most of its 70,000 members said in a poll they would rather hike or garden than go the gym in the nude.

No women showed up for "Naked Sunday," even though eight were among the 100 people who had signed up for the event.

"It's always the same — the first ones to shy away are the women. You see that at nudist camps too," said Henk.

The Netherlands is known for its relaxed sexual attitude. Women often go topless on beaches, nudity is common on television. Prostitution is legal in designated areas.

But some people in the town of 5,100 were upset by "Naked Sunday," and some gym members worried about sanitation.

"Unbelievable that you guys came up with this idea," wrote one visitor to the club's Web site who said he would be switching gyms. "Okay that there are people who want to exercise bare naked, but do it at home and not in a public place."

Councilman Frits Witjes, who cut a ribbon for the event, said the town government supported the idea because it promoted fitness and nudists have a right to freedom of expression.

"Some people are happier about it than others," Witjes said.

Nude exercisers were required to put towels down on weight machines, use disposable seat covers while riding bikes and disinfect the equipment.

"There are things that you like to do, and for a nudist, it just feels better to do them with your clothes off," said Ron van der Putten, who drove for more than an hour for the event. "You feel more free."

---

This is a gym where you have to be in shape before you even go in the door.

Train smart,

RL

Flow

Today was the first day in a long time that the sun was up as I was getting to my 6am client's house. It was nice. I hate it when I get there and it's dark, then I leave and it's dark.

I like to tell myself I'm not affected by the sun. I can be awake when I want to be awake I tell myself. And most of the time I think I'm right. Then days like today happen when I feel totally different as I'm getting to the client's home. I felt awake and alert. Not tired and sluggish. It was a nice change.

So I guess I really am affected by the sun, just like very other human being on the planet, shucks I thought I was special.

If you felt the same way as I did this morning make sure you take advantage of it and get a good workout in today. Exercise will begat more energy which will begat more exercise. It's a cycle. All you need to do is get in the flow.

Today is a good day to get your flow on. Have at it.

Train smart,

RL

Slippery

Have you ever slipped on the ice? Stinks doesn't it?

Since I tie everything into fitness let me do the same here.

The better shape you are in the less likely you will fall. It's true. I've slipped several times this winter but only actually fell once and I was right back up when I did with no injuries.

When your trunk (or as the gym bunnies call it nowadays, your "core") is in condition, it keeps you balanced even when some unforeseen slippage occurs.

It is also just common sense the stronger and more flexible you are the less likely you will get injured in general. Have you ever noticed the people who are always getting injured are usually the fattest, most out-of-shape people? Sure you have. Staying fit is not just about looking good, in fact looking good should be last on the list of reasons. Maintenance is the point.

Keep the functional machine that is your body in tip top working order so you can go through life falling a little less.

You'll still slip, just not fall...as much.

Train smart,

RL

Cook it up

I just want to mention something today that most people don't really think about when they think about their fitness. It's a simple, common sense idea.

If you want to get into great shape it is important that you learn to cook. Yes, I said cook. You need to know what, and control what, you are putting inside your body. Ignorance is no excuse.

Human beings can learn anything if they open themselves up to it. If you're one of those people who think you can't cook, you are wrong. You can, you just choose not to. I know it may seem like a trivial matter but knowing how to prepare your own food, and also know what it takes to prepare food that you are served, is vital to ultimate control over your fitness.

One of my clients once told me they were getting enough protein because they ate lots of crackers.

If you don't see the humor in that, then you need to go learn.

Train smart,

RL