Articles by charleschi

You are currently browsing charleschi’s articles.

Why Karate Is Not Just Punches and Kicks

March 19, 2012 in Motivation by charleschi | Permalink

Dear Karate Practitioner,

Anyone who’s loved films like The Karate Kid (especially the 1984 original starring Ralph Macchio and the late Pat Morita) or watched an old Chuck Norris action flick in which he wiped out multiple bad guys with a series of awesome kicks and strikes knows that karate looks pretty … “cool,” for lack of a better word that we can print without various expletive markings.

Well, karate is still cool. Because it’s often the generic/default term that children use when they ask their parents to study martial arts, though (After all, when was the last time you heard a kid say, “Mom, I wanna take baguazhang classes! Can I, Mom? Can I go to baguazhang with Timmy?”), karate can be taken for granted or misunderstood because of its usage as an umbrella term for martial arts.

Karate is not just a bunch of punches and kicks — a collection of “wax on, wax off” drills — nor is it simply guys in white outfits trying to learn how to kick and strike like Chuck Norris or become the next “karate kid.” Talk to serious practitioners and students of the art’s history, and you will you find a devoted group of men and women whose lives — spiritually, mentally and physically — have been shaped by studying this martial art.

——————————————————————————–

Street assaults happen every day. Keep your self-defense training fresh, simple and pliable with this Free Guide — How to Win a Street Fight: Four Self-Defense Moves From Combatives Expert Kelly McCann.

——————————————————————————–

“It’s important to study karate in the modern day for personal development — whether it’s for self-defense, exercise or for the mental aspect,” says shotokan karate expert Kyle Funakoshi, fifth cousin of the legendary Gichin Funakoshi. “Without a stable mind, it doesn’t matter how fast you can punch or kick — so you need to be balanced mentally and physically.”

Part of the mental training involved in the study of karate is an orientation with its terminology. The words used in traditional karate training — such as bunkai, bushido, dan, dojo and kata — when properly translated and understood in their full dimension, serve to progressively shape the mindset of the practitioner.

Not delving into the kanji characters of each term can significantly water down a karate student’s experience, says goju-ryu karate expert Chuck Merriman. “The misunderstanding comes from just physically training in karate and not really studying karate,” he says. “The important thing is the kanji. They can mean a lot of different things depending on how they’re written. The true meaning of these words isn’t important if you only practice karate for exercise or sport, but for karate-do — the physical, mental and spiritual study of karate — it becomes very important.”

Marrying the philosophical understanding with the physical application and execution makes for a richer experience in karate. Kids, of course, may not be able to focus right away on the philosophical aspects, preferring instead to get going with the kicks, the yells and the breaking of boards.

However, even that part of the equation — the sheer physical component — requires patience and discipline before any benefit can occur. Otherwise, karate can end up being a bunch of movement without meaning. “When you learn the basics of karate, you have to learn correct stances, proper foot positioning, hip rotation, pivoting of your feet — and, of course, your posture,” Kyle Funakoshi says. “So after you have learned all that effectively, then you can learn the advanced techniques. … You must learn the basics correctly from a reputable instructor.”

Black Belt proudly celebrates the traditions of study, discipline, practice and progress each month in the pages of its magazine — a publication forged over five decades by editors and artists committed to their own journeys of study, discipline practice and progress.

And for our loyal readers who have taken the leap with us into the world of digital newsletters, we are offering a wide array of discounted karate books and DVDs in our online store: karate DVDs for $9.99 each and karate books for as low as $4.99 each!

Join us in celebrating this popular traditional martial art by picking up karate books and karate DVDs by karate masters such as Chuck Norris, Fumio Demura, Takayuki Kubota, Tom Muzila, Teruo Chinen, Kiyoshi Yamazaki, Marlon Moore, Ray Hughes and Paul Godshaw today!

And be sure to see what else is in the “on sale” section of our online store! You may find treasures such as Bushido: The Warrior’s Code by Inazo Nitobe — now available for only $4.99!

Study deeply and train with meaning,

Raymond Horwitz

Director of Digital Media

blackbeltmag.com

Three Knife-Fighting Myths That Can Sabotage Your Execution of Self-Defense Techniques

March 5, 2012 in Blog Post, Motivation by charleschi | Permalink

By W. Hock Hochheim

Three Knife-Fighting Myths That Can Sabotage Your Execution of Self-Defense Techniques

Anytime martial artists get together to discuss defensive techniques that employ the empty hands against a knife in a real-life scenario, arguments ignite. Then proclamations start: “There’s no way you can make that work against a real attack.” “Do that and you’ll get cut for sure.” “That move will get you killed.”

So goes the banter in discussing self-defense techniques, and the debate often gets hot when practitioners are talking about knife fighting. It’s interesting that very few of the speculations about knife fighting are based on criminal case studies or military research. Instead, the speculations about self-defense techniques employed in a knife attack revolve around anecdotal observations and shortsighted, nonscientific testing.

Which “get you killed” self-defense techniques incur the greatest wrath of martial artists? The arm grab and the knife disarm are usually the first to go. Other tactics — such as verbal skills, footwork, strikes, blocks, passing and takedowns — are frequently relegated to the trash bin even though such self-defense moves are just as likely to come back into favor next year.

The debates about the dynamics of knife fighting really hinge on three critical points on which all false arguments are built. They are:

the myth of the first event
the myth that all knife attackers are experts
the myth that all knife victims stop and drop on first contact

Knife-Fighting Myth #1: The First Event

When a martial arts instructor declares that certain self-defense techniques won’t work against a knife, it’s usually because he’s tested it against a prepared, trained, athletic student. In this format, the stab or slash is the focused, first and main event of a staged knife-fighting experiment.

The star pupil attacks, and the instructor fails to pull off the intended move. Then he declares: “See? You can’t do this!” Thinking he’s proved to his students that such self-defense techniques can’t work in real-life situations, he eliminates them from the curriculum.

But what if your countermoves occurred on the fourth or sixth event of the fight instead of the first? What if the first event was a chair or lamp smashed across his head? The subsequent knife counters, once impossible in the isolated dojo test against “Superboy,” suddenly work with a little kryptonite.

To experience this, try catching the weapon-bearing limb of the most athletic martial artist in your class. Hard, isn’t it? Next, hit him in the head with a lamp and try the grab. Not so hard, right? Stick your fingers in his eye. Easier?

Never dismiss self-defense moves to counter a knife solely on the fact that you can’t do them on the first event. First-event responses against blade attacks should be blinding and stunning strikes effected while you evade. Such self-defense techniques shouldn’t be complicated, multi-step sequences.

Knife-Fighting Myth #2: All Knife Attackers Are Experts

Beware the street fighter! He slashes tight and fast. He stabs like a pumping machine! His other hand strikes, pushes, pulls and confuses you!

How many times have you heard warnings such as those? They’re designed to convince you that your worst nightmare is the trained knife-fighting expert that has set you up for an ambush in the worst possible surroundings so he can exploit, yes, the element of surprise. The greatest armies of the world have been defeated that way.

The good news is, martial artists are usually forced to use self-defense moves against people who are referred to in professional circles as zero-to-moderately-trained opponents. Even then, real life has shown that they fall closer to the zero end of the spectrum.

Such nonexperts frequently make a host of mistakes in knife-fighting scenarios. In fact, they often do the opposite of what was described at the beginning of this section. They don’t plan. They’re overly emotional.

They overextend their arms in power stabs and slashes. They fail to adequately use their free hands for support. And worse for them but better for you, they tend to be out of shape, slow, uncoordinated, drugged or drunk.

Of course you should train and practice self-defense techniques for the worst-case scenario, but you should never dismiss a tactic based solely on the expert-attacker myth.

Knife-Fighting Myth #3: All Knife Victims Drop at First Contact

In a fencing match, one opponent’s epee touches the other person. The buzzer sounds, indicating a point. The toucher wins, and the touchee is theoretically dead. The crowd applauds.

The dirty little secret of the match? A split second after the winner touched the opponent with his weapon, the loser touched the winner with his. But the match was already over because of first contact. Hypothetically, both combatants would have died in seconds.

It gets even more complicated because in a street or battlefield fight, would either person have died? For an answer, let’s move that edged-weapon clash to the typical prison, where victims are stabbed and slashed 10 or 20 times but still manage to fight.

Consider the common street fight or, as the military calls it, close-quarters battle. Once again, multiple wounds and prolonged encounters are the norm. A modern-day knife-fighting situation is more like making contact in a football game than receiving a thrust in a fencing match. Rarely will a first-contact stab or slash put a person down. To be truly prepared, you should plan on fighting long after one of you is wounded.

Past the Myths

If those are the main myths, you’re probably wondering, How do knife-fighting encounters really end?

Research tells us that one common way is with an arm wrap that targets the weapon-bearing limb. Once the arm is slowed or stopped by a block or a successful stab or slash, it’s easier to effect an arm catch.

Other frequently used methods to end knife-fighting situations include the ones “dismissed” above. Yes, verbal skills, footwork, strikes, blocks, passing and takedowns account for most success stories on the street.

The best way to develop your counter-knife skills is to focus on realistic scenario training. Acting is essential. The latest trend in police training and some martial arts circles is force on force. It involves suiting up and fighting full speed, low drag.

The underlying idea is that if the self-defense moves don’t work in this rabid experiment, it won’t work at all. Not so, macho grasshopper! Such suits protect the attackers from realistic injuries that would stun them and break them down. If the man in the suit doesn’t act wounded, the value of this training method drops considerably. Realistic acting on the part of the attacker is mandatory when evaluating self-defense techniques for their usefulness.

As in all fights, knife attacks are situational. We live in a world in which an obese, 54-year-old New York City bus driver recently grabbed the weapon arm of a 20-year-old, drug-pumped passenger and disarmed him. How can anyone say that knife disarms and arm grabs are impossible?

If you get lost in the three myths, you might mistakenly remove viable tactics from your go-to list of self-defense techniques training and thus rob yourself and your students of the opportunity to develop real lifesaving skills.

6 Myths about Allergies

February 27, 2012 in Blog Post, Motivation by charleschi | Permalink

We separate fact from fiction to stop your sniffling, sneezing and wheezing for good

By Aviva Patz, Photographs by Bill Diodato

YOU DON’T NEED WEBMD TO DECODE ALLERGIES. The reason for your sniffling is simple: Your immune system encounters a foreign substance (pollen, say), registers it as a threat (it’s not), and launches a counterattack. Cue the runny nose and itchy eyes. Straightforward, right? In fact, that may be the only thing about allergies that is straightforward. “Many people suffer quietly with allergies for decades,” says William Reisacher, M.D., an assistant professor of otorhi nolaryngology at Weill Cornell Medical College. “They don’t tell their doctors because of the false belief that allergies are a trivial problem with no solution.” Breathe a sigh of relief: We’ve uncovered the truth about allergies—and the best ways to keep airborne enemies at bay.

Allergies are on the rise because we’ve sanitized our lives

PROBABLY TRUE But Purell isn’t entirely to blame. One leading theory is that the uptick in allergies began with our shift away from farm life and has accelerated because of our obsession with antibiotics and cleanliness, says Estelle Levetin, Ph.D., head of biological science at the University of Tulsa. As a result, we’re exposed to fewer infectious agents than ever—with an unexpected side effect. In the absence of its usual targets, your immune system may become overly sensitive and attack harmless particles, says Levetin.
YOUR MOVE There’s no need to play FarmVille in your backyard. But the next time your doctor prescribes an antibiotic, ask if it’s absolutely necessary. When your immune system is forced to focus on invaders that matter, it may eventually start to ignore allergens, say researchers in France. Another strategy: Eat more fermented foods, such as sauerkraut and kefir. They’re full of good bacteria that may boost your immune system and, say scientists in Pakistan, further help prevent it from reacting to allergens.

Special pillowcases and mattress covers will banish dust mites from your bedroom

FALSE You won’t win this pillow fight. Simply covering your bedding with miteproof covers isn’t enough to reduce your symptoms, a 2011 Cochrane review concluded. “Covers will work as part of a plan that includes other dust-mite control measures,” says Thomas Platts-Mills, M.D., Ph.D., director of the University of Virginia’s asthma and allergic disease center.
YOUR MOVE The first step in your mite-control mission: the right pillow and mattress covers. Skip the cheapie versions—their weave isn’t tight enough to block the little buggers, says Dr. Platts-Mills. Instead, invest in Mission: Allergy Premium Microfiber Allergen-Proof Shams and Mattress Encasings ($28 to $170, missionallergy.com). Also, regularly wash your sheets and pillowcases in hot water and clean your floors with a HEPA vacuum, such as the Hoover WindTunnel Self-Propelled Bagless Upright ($200, hoover.com). In a Rutgers study, HEPA filtration reduced dust-mite allergens by 81 percent. The key: After vacuuming, the scientists waited 2 hours to let any agitated particles settle, and then they vacuumed again.

You may have allergies and not even realize it

TRUE You’ve pegged your runny nose as a cold symptom, but could it be allergies? “Many people misdiagnose allergies as a cold or the flu, so they never receive appropriate care,” says Stanley Naides, M.D., medical director for immunology at Quest Diagnostics. This could prime your body for more misery: Untreated allergies can predispose you to sinusitis (a sinus infection due to fluid buildup), middle ear infections (inflammation/fluid buildup in your ear), or even asthma.
YOUR MOVE Take this test from the American College of Allergy, Asthma, and Immunology: (1) How did your symptoms start? Cold symptoms evolve, but allergy symptoms often strike all at once. (2) How long have you been miserable? Colds typically clear up within a week or two, whereas allergies may drag on. (3) Achy and feverish? Probably a cold or the flu. (4) Itchy eyes? Allergies, most likely. (5) Sore throat or coughing? Generally a cold. Bottom line: Don’t let symptoms linger. After 2 weeks of suffering, visit your doctor, who can spot subtle signs of allergies, such as pale nasal mucous membranes, says Jeffrey Demain, M.D., director of the Allergy, Asthma, and Immunology Center of Alaska.

Hypoallergenic pets won’t stir up your symptoms

FALSE Don’t expect a hypoallergenic pet to sneezeproof your pad. In a recent Henry Ford Health System study, allergen levels in homes with “hypoallergenic” dogs were found to be no lower than in homes with other breeds. The reason: The particles sloughed off the dog’s tongue and saliva—not its fur—are what trigger your reaction, says study author Christine Cole Johnson, Ph.D. Plus, pets are often covered in other allergens, such as pollen, dust, and mold.
YOUR MOVE The Obamas were smart to adopt Bo, but not because of his so-called allergy-free coat. A dog can be an allergic person’s best choice because cat dander is “stickier” and thus tougher to eliminate, says Dr. Reisacher. Shampoo your pooch regularly, and blow-dry its fur on low heat to fight “wet dog” smell, which is caused by mold. Finally, use bleach or a color-safe alternative to destroy any dander clinging to your clothes.

Nasal sprays are a safe steroid treatment

TRUE You may associate steroids with meat-heads, but what they use are anabolic steroids, which mimic male hormones. The corticosteroids in nasal sprays, on the other hand, are inflammation-fighting hormones. “They have fewer side effects than antihistamines because they go directly into your nasal tissue instead of throughout your body,” says Timothy Mainardi, M.D., an allergist at Columbia University. Studies also show that corticosteroid sprays reduce nasal blockage and discharge more effectively than antihistamines do.
YOUR MOVE Start spraying a couple of weeks before your allergy season typically begins, suggests Dr. Mainardi. Red, itchy eyes? Opt for Veramyst, a new corticosteroid spray that controls nasal and eye symptoms. Or pair Nasonex or Flonase with a second-generation antihistamine, such as Claritin or Zyrtec.

Skin testing is a waste of time—you’ll react to everything

FALSE If your test results say “allergic to the world,” find a new allergist. Skin reactions need to be at least 3 millimeters across to indicate an allergy that can cause symptoms, says Dr. Demain. Another key to avoiding false positives: Share your medical history before testing. If you now eat eggs without problems despite a childhood egg allergy, your allergist can skip that test.
YOUR MOVE This is one exam you don’t want to cheat on. Avoid antihistamines 3 days prior, since they may dampen your allergic response and skew your results, say Mayo Clinic scientists. And at your appointment, provide the full rundown: timing of your symptoms, family history, suspected triggers, and previously diagnosed allergies. Your allergist will then decide which allergens to test for.

The Ultimate Chest Warmup

February 24, 2012 in Exercise by charleschi | Permalink

By: Todd Durkin, C.S.C.S.

Perform the following routine prior to every upper body workout. The movements will activate the muscles in your shoulders, back, chest, and arms, which helps you lift more weight and prevent injury. The exercises should take no more than 10 minutes.
Pushup Circuit Complete one set of 5 to 10 reps of each pushup version listed below. After each set rest 10 to 20 seconds and then continue on to the next exercise. Use the higher number of reps if you’ve been resistance training for more at least 1 to 2 years.
How to do it: This circuit uses variations of the standard pushup. For each movement, assume a pushup position (with your body in a straight line from ankles to shoulders), and then lower your chest to the floor. Press your body back to the starting position by straightening your arms.
Plus: Pick up a copy of The Men’s Health Big Book of 15-Minute Workouts for fast fitness tips and great new workouts.

Pushup

Assume a pushup position with your hands set just wider than shoulder-width. Your body should form a straight line from your head to your ankles. Lower your body until your chest almost touches the floor, then push yourself back up to the starting position. That’s one rep.

Diamond Pushup

Do a pushup with your hands close enough for the tips of your thumbs and index fingers to touch, forming a diamond shape.

Wide-Hands Pushup

Place your hands about twice shoulder-width apart.

Staggered-Hands Pushup

Place one hand in standard pushup position and your other hand a few inches farther forward.

Explosive Pushup

After you lower your body, press yourself up so forcefully that your hands leave the floor.
After completing the pushups, perform the following two exercises designed to improve range of motion in your shoulders and protect your joints before lifting heavier weights.

Dumbbell Lateral Raise and External Rotation

1-2 sets of 15 reps
Grab a light pair of dumbbells and hold them at arm’s length with your palms turned toward each other. Bend your elbows 90 degrees. Without changing the bend in your arms, raise your upper arms out to the sides until they’re parallel to the floor. Rotate your upper arms up and back so that your forearms are pointing toward the ceiling. Pause, then reverse the movement and return to the starting position.

Cable Diagonal Raise

1-2 sets of 15 reps per arm
Attach a stirrup handle to the low pulley of a cable station. Standing with your right side toward the weight stack, grab the handle with your left hand and position it in front of your rip hip, with your elbow slightly bent. Without changing the bend in your elbow, pull the handle up and across your body until your hand is above your head. Lower the handle to the starting position. Complete all repetitions with your left arm, then immediately do the same with your right arm.

A MUSCLE PLAN FOR EVERY MAN

February 23, 2012 in Exercise by charleschi | Permalink

Use this guide to create your very own cutting-edge exercise routine

By Eric Cressey, C.S.C.S.

Lawyers have a word for accused criminals who represent themselves in court: convicts. Similarly, trainers like me have a word for guys who write their own workouts. Several words, actually: “weak,” “injured,” “skinny,” “fat,” and, worst of all, “skinny-fat.”
Why? Because it’s human nature for us to make it easy on ourselves. We pick exercises we like. We design workouts that play to our strengths and ignore our weaknesses.
And yet the most successful programs I’ve used are ones I created for myself. My secret? I follow the same process I use to write workouts for my clients, starting with the five considerations on the following pages. Guide yourself with them, and you’ll create a custom routine that can have you looking stronger and more buff in no time.

1. Which exercises should I include?

The best workouts are built on basic compound exercises: squats, deadlifts, bench and shoulder presses, chinups, rows. As your own trainer, your job is to fit these exercises into a balanced program. Below are the exercise categories I draw from to do just that, along with the number of times I use a category in a week. But to make it easy, my Ultimate Strength Workout shows you exactly how to put it all together. Add in a great warmup and some core work, and you’ll have a template you can use to build the body you want.
SQUAT (1 or 2 times a week) Includes barbell back and front squats and all the dumbbell variations.
DEADLIFT (1 or 2 times a week) Includes traditional barbell deadlifts (arms outside legs), sumo-style (wide stance, arms inside legs) and straight-leg lifts, and more variations than most of us could do in a lifetime.
SINGLE LEG (2 or 3 times a week) Includes lunges; stepups; single-leg squats; and deadlifts with body weight, a barbell, dumbbells, or kettlebells.
HORIZONTAL PULL (2 or 3 times a week) “Horizontal” refers to the direction of movement if you were standing up. So if you’re doing a seated cable row or a bent-over dumbbell row, it’s still considered a horizontal pull. This category also includes face pulls and inverted rows.
HORIZONTAL PUSH (2 times a week) Examples of these exercises include the classic pushup; the bench press with barbell or dumbbells; dips; and all their variations.
VERTICAL PULL (1 or 2 times a week) Includes chinups, pullups, and lat pulldowns.
VERTICAL PUSH (0 or 1 time a week) Includes all the variations of the shoulder press.

2. What should I do first?

The first exercise in each workout should be the one that requires the most effort. If your goal is overall strength, begin one workout with a squat and another with a deadlift, and separate them as much as possible. So if you do squats on Monday, do deadlifts on Friday. On Wednesday, you could start with an upper-body exercise. If your main goal is upper-body size, do the reverse and start your Monday and Friday workouts with upper-body exercises.

3. How many sets/reps?

Most of us do well with a mix of heavy (for strength), medium (for muscle size), and light (for muscular endurance) weights. This calls for a combination of low-rep (3 to 6), moderate-rep (7 to 10), and high-rep (11 to 15) sets.
Your set count should be inversely related to your number of reps per set. If you’re doing high reps (15, say), 1 to 2 sets might be enough. For 10 to 12 reps, do 2 or 3 sets. For 8 reps, 3 or 4 sets would work well. And if you’re doing 3 or 4 reps per set, you probably want to do 5 or 6 sets.
The key is to manage the total volume of each workout. On this month’s workout poster, you’ll see that each sample workout includes 14 total sets of strength exercises. Add in core training and perhaps another exercise to shore up a weakness, and you could end up with 20 total sets.
That’s not a magic number; you may see better results with more or less volume. But it’s a good benchmark for most men, most of the time.

4. How will I make progress?

This, of course, depends on your main goal.
STRENGTH You measure progress by the number of plates on the bar, so you want to increase the weight on your main exercises each week. Let’s say you’re doing 5 sets of 3 reps of the front squat. In the first week, you use 135 pounds for your fourth and fifth sets. The second week, you might go up to 155 pounds for the final sets.
You can continue like this for a few weeks, but eventually you’ll hit a point when your strength gains are smaller than the weights you can add to the bar. To use heavier weights, you have to reduce your number of repetitions. So instead of 5 sets of 3, you might do 3 sets of 3 and 2 sets of 2. Or you could do 6 sets of 2, using progressively heavier weights in each set, with the goal of using the heaviest weight possible in your final set each week. You can apply this strategy to any exercise, with any configuration of sets and reps.
SIZE Muscles grow bigger when you make them stronger, which is easy enough to understand even if it’s sometimes hard to pull off. They grow because you make them do more work. You can accomplish that by adding a rep or two to each set or by adding a set to each exercise.
Let’s say you’re doing the barbell incline bench press. You start with 4 sets of 6. For the first few weeks, you should see steady increases in strength simply by adding more weight to the bar. When you feel your strength reaching a plateau, try to squeeze out an extra repetition or two—that is, do 7 or 8 reps—with the same weight on your final 2 sets. Or you could add a fifth set. That gives you more total work, which should lead to bigger muscles.

5. How can I keep my program fresh?

Your workouts will turn boring—maybe even counterproductive—if you don’t revise them every 4 to 6 weeks. You have two ways to keep them challenging.
1. Change exercises within each category—switch from chinups to pullups, for example.
2. Change order. If you’ve been doing 3 sets of 10 reps of the final exercise in a workout, try doing it first, using heavier weights for 5 sets of 3 reps.
Whichever strategy you choose, I highly recommend that you give yourself a weeklong break between programs. You don’t need to take the week off; just use that week to do less—fewer sets, lighter weights. You’ll likely find that this “rest” helps boost future gains. And it’s especially important if you’re feeling beaten up and run-down.

Last point: The only way to figure out what works best for you is to haul your butt into the weight room, push yourself, and see what happens. Until then, the best-written plans are just pieces of paper in your gym bag.

Anybody can slap together a bunch of exercises and call it a workout. Many people do, and they have the mediocore results to prove it. But we have a way to create the perfect workout for YOU. Eric Cressey’s Ultimate Strength Workout is available exclusively on Men’s Health Personal Trainer. Try the workout for 4 to 6 weeks, then customize it by plugging in your own exercises.

IS GLUTEN MAKING US FAT?

February 22, 2012 in Diet by charleschi | Permalink

The truth about gluten, the food industry, and your belly

By Matthew Solan

Turkey and tomato on wheat. Whole-grain pasta. Healthy, right? Maybe. But more and more people believe these foods are parts of a potentially disastrous trap. They claim that sluggishness and weight gain can be blamed on an insidious substance hiding in wheat and many other common grains: gluten.
Avoiding gluten has become big business. Sales of gluten-free products grew about 30 percent a year from 2006 to 2010, and will hit $3.9 billion by next year, according to the market research company Packaged Facts. Supermarket shelves are filled with gluten-free breads, soups, and cake mixes—even gluten-free ketchup and soy sauce. According to market research firm Mintel, 10 percent of new foods launched in 2010 featured a “gluten-free” claim, up from only 2 percent 5 years earlier.
NFL quarterback Drew Brees won a Super Bowl while on a gluten-free diet. Cyclist Tom Danielson, a record-breaking member of the Garmin-Transitions team, says his training and racing have improved since he and his teammates went gluten-free over a year ago.
Have most common whole grains been acting as insidious nutritional double agents all these years? Or are they essential components of a healthy diet? Let’s separate the wheat from the chaff.

What is gluten, anyway? How does it affect the body?

Gluten is a protein found in wheat, barley, and rye, as well as in many common food additives. It’s what gives dough its elasticity and baked goods their satisfying chewiness. But for people with celiac disease—a type of autoimmune disorder—eating foods that contain gluten can lead to a cascade of nasty reactions, including damage to the small intestine, poor nutrient absorption, diarrhea, abdominal pain, bloating, anemia, and fatigue. Celiac disease is surprisingly common, affecting about one in every 133 people, according to an often-cited 2003 study from the University of Maryland center for celiac research. There is no cure for celiac disease and no drugs that can treat it; you can only manage the condition, by sticking to a gluten-free diet for the rest of your life.
Even if you don’t have celiac disease, gluten may still be bad for you, says Lara Field, M.S., R.D., a dietitian at the University of Chicago’s celiac disease center. A rising percentage of people in the United States consider themselves “gluten-sensitive.” “These people may have a food intolerance or experience many celiac-type symptoms after consuming foods that contain gluten,” says Field. Some may have a form of wheat allergy. If you think you may have symptoms of a gluten intolerance, you can ask your doctor about scheduling a blood test to find out for sure. You can also check out The Gluten Connection, which has a simple self-test that can help you identify gluten intolerance, along with a complete eating plan that’ll help you go gluten-free with ease.

Should I avoid eating gluten even if I don’t have problems with it?

Gluten is also shunned by another group: People who simply think gluten encourages weight gain and who claim to feel more energetic when they don’t consume it. They say humans didn’t evolve the ability to digest certain domesticated grains containing gluten, and that avoiding gluten leads to more energy, better absorption of nutrients, and loss of excess weight.
Allen Lim, Ph.D., a former exercise physiologist for Garmin-Transitions, believes that going gluten-free has helped his team perform at a higher level. So does Danielson, who, like any competitive cyclist, burns—and eats—an immense number of calories and pays close attention to what seems to work. “After I started the diet, I had better results. I didn’t feel as fatigued, and my recovery period was quicker,” says Danielson, who puts in 6-plus hours during a typical training session.
But this is anecdotal evidence; mainstream research still hasn’t substantiated the claims of those who believe gluten is bad for everyone. “There is no strong scientific evidence to support the assertion that avoiding gluten leads to benefits for the general population,” says Tricia Thompson, M.S., R.D., author of The Gluten-Free Nutrition Guide and the website glutenfreedietitian.com.
Still, cutting out gluten can lead to weight loss—but not for the reason gluten-free advocates think. A strict gluten-free diet forces you to stay away from some refined carbohydrates that can lead to weight gain, Field explains. And that, she says, is where the weight-loss secret lies.
Gluten is found in many of the familiar weight-gain culprits: pizza, beer, burgers, pancakes. “Gluten itself probably isn’t the reason you’ve packed on pounds,” says Field.
“Eating too many refined carbohydrates is what expands your waistline.” Commit to staying gluten-free and your food choices can become a snapshot of healthy eating—fruits, vegetables, brown rice, seeds and nuts, along with meat, fish, eggs, and milk products.
Avoiding gluten also means you’re likely to adopt other whole grains and flours that lack gluten, such as buckwheat, quinoa, millet, teff, sorghum, and wild rice (which is not related to white rice). These aren’t necessarily healthier options than gluten-rich wheat, barley, or rye, but consuming a wider range of grains gives you even more nutritional variety in your diet. (See “The New Power Grains,” on the next page.) That’s another good thing.

Samurai Education Commentary: The Risks and the Rewards of “Old School” Samurai Training

February 21, 2012 in Motivation by charleschi | Permalink

By Carl E. Long

Samurai Education Commentary: The Risks and the Rewards of “Old School” Samurai Training

I was recently surprised to learn that some members of the martial arts community believe that kumitachi (paired partner drills) with a live blade are no longer practiced during samurai education. They think that such samurai training died out because no one in modern society needs to expose himself to such dangers.

For people who want only a rudimentary taste of Japanese sword fighting, that belief may be accurate. But for those who value the work of all the martial artists in samurai history who devoted their lives to handing down the techniques and strategies used by their ancestors, it’s dead wrong. That’s because the men who’ve been entrusted with the stewardship of the sword arts and samurai education need to experience the control, focus, speed, timing and danger involved in samurai training.

Great swords are forged under extreme heat and pressure. So are great swordsmen. During the history of the samurai, such swordsmen have been considered the living embodiment of their art. It’s only in the live performance of the original techniques that they can display the abilities that have elevated them to master level. They didn’t begin their samurai training as masters. A unique regimen was developed to guide them through the samurai education process. Risk and danger were present from the beginning of their samurai training. As they became more adept, the risk and danger were elevated.

As part of their samurai education, new students of the blade are schooled in the fundamentals of the ancient fighting techniques. The movements they learn and the tools they use — wooden swords or dull metal swords — are designed to pose minimal risk. The omote or shoden techniques, which deal with the basics, are practiced first. The samurai education curriculum at this stage focuses on distance and timing, with speed being limited so that students will unconsciously absorb sensory input regarding the length of the weapons and the distances involved. Students undergoing samurai training learn their strengths and weaknesses before they think about those of their opponent. They’re guided by seniors, who strive to push them beyond their current understanding. Mistakes are pointed out and corrections made.

The second level of samurai education is referred to as chuden, or middle-level, transmissions. The curriculum revolves around timing and distance. The speed of the techniques doesn’t necessarily increase, but the response time shortens. Timing is still predetermined, and the distance between combatants is smaller, meaning that strikes arrive at their destination sooner. The risk of injury remains the same when a practitioner is paired with a person of equal or higher skill, but the potential severity of a mistake is greater.

Second-level students of samurai education go through a forging process during which their nerves are tested by intense training. They begin to comprehend the dynamics of combat in which timing and distance vary. Kihaku, or aggressive intent, changes according to the partner. Yoyu, or the ability to leave a margin for change according to the circumstances, is stressed. During paired drills, the attacks become more realistic. If a counter or block isn’t properly performed, the results quickly and painfully become apparent — which is why training weapons are still used at this stage of samurai training. Instruction and correction are given kindly and with the students’ best interests in mind.

Advanced students find themselves being initiated into the okuden, or innermost level of samurai training. Here, a push for deeper understanding and ability takes place. Sei to do (nonaction and action) is emphasized, as are rhythm and an intuitive connection between opponents. The student-teacher or junior-senior relationship manifests itself as a deep trust and respect for each other’s abilities and weaknesses. But trust is foremost.

Either person is capable of changing the technique when necessary but chooses not to out of respect for his partner. So within the parameters of these samurai training drills, the action and intent become very real, nearly identical to the original intent of the combat techniques. Mental discipline and an immovable spirit are byproducts of this type of samurai training. The mind and the moves must be razor sharp, which is why live blades are sometimes introduced during kumitachi.

Few people ever make it to this level of samurai education. Even fewer will experience it with a master swordsman. It’s marked by a relationship and understanding that develop over decades between members of a martial tradition. It’s not meant to be experienced by everyone, nor is it necessary for those who are capable to always address this level. Advanced samurai education is reserved for those who are willing to occasionally take risks to preserve a national treasure.

About the Author: Carl E. Long has earned advanced rank in shorin-ryukarate, shito-ryu karate, Okinawan kobudo, aikido, shindo muso-ryu jojutsu and muso jikiden eishin-ryu iaijutsu. He’s the senior student of Masayuki Shimabukuro and the highest-ranked member of Jikishin Kai International under Shimabukuro. Long currently serves as vice chairman and director for the organization.

The Zero Excuses Workout

February 18, 2012 in Exercise by charleschi | Permalink

From the Experts at Men’s Health

Prove you have what it takes to transform your body for good

Change your attitude; change your body. Yes, it’s that simple. Think about it: When guys start saying they don’t have the time, energy, or desire to exercise, it’s a self-fulfilling prophecy. After all, you probably accomplish a lot in the day. In fact, you likely get done what you absolutely need to get done. But if you don’t truly classify working out as priority, you aren’t going to do it. And everyone knows it’s easier not to exercise, right?
Well, we say it’s not that hard to exercise. Especially when you use The Zero Excuses Workout. This three-day-a-week, fat-burning routine—designed by Men’s Health adviser Alwyn Cosgrove, C.S.C.S.— takes just 30 minutes from start to finish, including your warmup. And all it requires is pair of dumbbells. Can you wake up a half-hour earlier? Hit the gym on your lunch break? Skip an evening sit-com? Then you have the time. The question is: Do you have the heart—or do you have excuses?

DIRECTIONS Alternate between Workout A and Workout B three days a week, resting a day between each session. So in Week 1, you might do Workout A on Monday and Friday, and Workout B on Wednesday. In Week 2, you’d do Workout B on Monday and Friday, and Workout A on Wednesday. Before each workout, perform the Warmup, which will boost your calorie-burn, reduce your risk of injury, and improve your performance in the subsequent workout.

Warmup

Step 1

Complete the warmup exercises in the order shown. Do one set of each exercise without resting. Once you’ve completed the warmup, you’re ready to begin Workout A or Workout B (depending on the day).

Lateral Slide

Stand with your feet just beyond shoulder-width apart. Push your hips back, bend your knees, and lower your body until your hips are just slightly higher than your knees.

Shuffle to your left by taking a big step to your left with your right foot, then following with your left foot

Slide about 10 feet, then slide back to your right. Each time you reverse directions counts as 1 rep. Do a total of 20 reps.

Walking Knee Hugs

Stand with your feet hip-width apart and your arms at your sides. Step forward with your right leg, bend your knee and lean forward slightly at your hips

Lift your left knee toward your chest, grasping it with both hands just below your knee cap. Then pull it as close to the middle

That’s one rep. Release your leg, take three steps forward, and repeat by raising your right knee. Continue to alternate back an

Split Jacks

Stand in a staggered stance, you right foot in front of your left. Simultaneously jump back with your right foot and forward with your left as you swing your right arm forward and above your shoulder and swing your left arm back. Continue to quickly switch legs back and forth as you raise and lower your arms. Each time you switch legs counts as one rep. Do 20 reps.

Prisoner Squat

Stand with your hands behind your head, chest out, and elbows back

Keeping your torso as upright as possible, push your hips back, bend your knees, and lower your body as deep as you can

Pause, then push yourself back to the starting position. That’s one rep. Do 10 reps.

Inchworm

Stand tall with your legs straight and bend over and touch the floor.

Keeping your legs straight, walk your hands forward.

Then take tiny steps to walk your feet back toward your hands.

Reverse lunge with Reach Back

Stand tall with your arms hanging at your sides. Lunge back with your right leg, lowering your body until your left knee is bent at least 90 degrees. As you lunge, reach back over your shoulders and to the left. Reverse the movement back to the starting position. That’s one rep. Complete all your reps, then switch legs and reach over your right shoulder for the same number of reps. Do 10 reps for each side.

Workout B

Step 1

Do these exercises as circuit, performing one exercise after the next without resting. After you’ve done one set of each movement, rest for 90 seconds. That’s one circuit. Do a total of 3 circuits.

Dumbbell Pause Squat

Garb a pair of dumbbells and stand tall with your feet slightly wider than shoulder-width

Keeping your torso as upright as possible, push your hips back, bend your knees, and lower your body as deep as you can

Pause for two seconds, then push yourself back to the starting position. That’s one rep. Do 20 reps.

Burpees

Stand with your feet shoulder-width apart

Bending at your hips and knees, lower your body until you can place your hands on the floor

Kick your legs backward into pushup position

Pushup

Assume a pushup position with your arms straight and your hands slightly beyond shoulder width. Your body should form a straight line from your head to your ankles

Bend your elbows and lower your body until your chest nearly touches the floor

Pause, push yourself back to the starting position, and repeat. That’s one rep. Do 20 reps.

Reverse Dumbbell Lunge

Grab a pair of dumbbells and hold them next to your sides, your palms facing each other

Step backward with your left foot and lower your body until your front knee is bent at least 90 degrees

Press your right heel into the floor and push your body back to the starting position.

Single-arm Dumbbell Row

Grab a dumbbell in one hand, bend at your hips (don’t round your lower back), and lower your torso until it’s nearly parallel to the floor. Let the dumbbell hang straight down from your shoulders at arm’s length, your palm facing sideways; cross your other arm behind your back

Without moving your torso, row the weight upward by raising your upper arm, bend your elbow, and squeeze your shoulder blades

Pause, lower the dumbbell, and repeat. That’s one rep. Do 10 reps, then switch arms and do another 10 reps.

Plank

Assume a pushup position, but with your elbows bent and your weight resting on your forearms instead of your hands. Your body should form a straight line from your head to your ankles. Now brace your core as if you’re about to be punched in the gut. Breathe deeply, and hold that position for 60 seconds.

Warmup

Workout A

Workout B

Step 1

Dumbbell Split Squat

Holding a pair of dumbbells with your arms hanging at your sides, stand in a staggered stance, your right foot in front of your left

Pause, lower the dumbbell, and repeat. That’s one rep. Do 10 reps, then switch arms and do another 10 reps.

Press your front heel into the floor and push yourself back to the starting position. That’s one rep. Do 15 reps.

T-Pushup

Grab a pair of hex dumbbells and assume a pushup position, your arms straight

Bend your elbows and lower your body until your chest nearly touches the floor

Push yourself back up, lift your right hand and rotate the right side of your body upward as you raise the dumbbell.

Workout B

Step 2

Single-leg Dumbbell Straight-leg Deadlift

Stand with your feet shoulder-width apart, holding a pair of dumbbells at arm’s length in front of your thighs. Lift one foot off the ground

Without rounding your lower back, slowly bend at your hips and lower your torso as far as you comfortably can.

Push through your grounded heel and raise your body back to the starting position. That’s one rep.

Bent-over T-Raise

Grab a pair of dumbbells, bend at your hips (don’t round your lower back), and lower your torso until it’s nearly parallel to the floor. Let the dumbbells hang straight down from your shoulders at arm’s length, your palms facing forward

Let the dumbbells hang straight down from your shoulders at arm’s length.

Without moving your torso, squeeze your shoulder blades and raise your arms up and to your sides until they form a T

Workout

Step 2

Single-leg Dumbbell Straight-leg Deadlift

Stand with your feet shoulder-width apart, holding a pair of dumbbells at arm’s length in front of your thighs. Lift one foot off the ground

Without rounding your lower back, slowly bend at your hips and lower your torso as far as you comfortably can.

Push through your grounded heel and raise your body back to the starting position. That’s one rep.

Bent-over T-Raise

Let the dumbbells hang straight down from your shoulders at arm’s length.

Without moving your torso, squeeze your shoulder blades and raise your arms up and to your sides until they form a T

7 Muscle-Building Mistakes to Avoid

February 17, 2012 in Exercise by charleschi | Permalink

By: Myatt Murphy

You’ve put in the time. The sweat. Maybe the tears when you don’t see results. Quit blubbering. It’ll be fine.
Entering the weight room is the first step toward building muscle, but it’s not the last. What you do before, during, and after a workout can either negate your hard work or elevate your growth to a new level.
“Your personal habits, your social life, even which exercises you choose to do can take away from what you’re trying to build,” says Jeff Bell, C.S.C.S., an exercise physiologist and the owner of Spectrum Wellness in New York City. Bell and other experts helped us pinpoint seven factors that sabotage results. “Add them up and they could be why your muscles have nothing to show for all your time served,” Bell says.
Eliminate these seven saboteurs, then watch your muscles grow—with nothing holding them back.

Skipping Basics

Plenty of lifters believe that doing isolation exercises like chest flies and leg extensions is the only way to make their muscles grow. But basic moves such as bench presses and squats force several muscle groups to work together, imposing more stress on your body for bigger gains.
“Your body reacts to all that stress by having the anterior pituitary gland issue more growth hormone to compensate for the extra effort,” says Allen Hedrick, C.S.C.S., head strength-and-conditioning coach at the Air Force Academy in Colorado Springs. Of course you need variation, but don’t abandon basic moves in favor of intermediate isolation exercises.
Fix it: Write down the exercises in your routine to see what percentage of them are compound moves. “If it’s not in the range of at least 40 to 50 percent, then you’re doing too many isolation exercises,” says Bell.

Lunchtime Hoops

Playing sports too often can sidetrack your muscle-growth goals. Muscles typically need 48 hours of rest to adapt to the stresses placed on them during exercise. “Engaging in extra activity also makes your body more likely to use any excess calories it has for fuel, and not for rebuilding itself,” says Bell.
Fix it: “Pull your cardiovascular activity back to the bare minimum—20 minutes, three times a week—to see what effect it has on your body,” Bell says. If cardio is indeed stealing your muscle, you should begin to notice strength improvements—being able to lift more weight or complete more repetitions—within 2 to 3 weeks. If your primary goal is to increase muscle size and strength, and not necessarily to build your overall health, try pulling back further. Can’t miss a game? During your workout, ease up on the muscles you use most in your extra activity so they have more time to recover.

Smoking and Drinking

You know smoking is stupid. You know you’re gambling with cancer, stroke, and other health issues. But did you know you’re also sabotaging your strength training?
“Smoking places carbon monoxide in your system, which prevents your muscles from getting as much oxygen to use for energy,” says Scott Swartzwelder, Ph.D., a clinical professor of medical psychology at Duke University. “The less oxygen your muscles have to draw from, the less efficient they are at contracting, which can limit their capacity for work.”
As for alcohol, it can cover your abs with a layer of lard and interfere with hormones that help build them. “Drinking alcohol on a regular basis can also keep your testosterone levels lower than usual and decrease muscle mass,” says Swartzwelder.
Fix it: Quit smoking, and don’t worry about becoming a cold-turkey butterball. “Getting in at least 30 minutes of exercise three or four times a week not only helps control body weight, but can also produce positive psychological effects that might diminish the need to smoke,” says Swartzwelder. Drinking moderately (two drinks or less per day) won’t harm testosterone levels and can actually improve your cardiovascular health, he says.

Starvation

You need to eat after your workout. Right after a session, your body is hustling to convert glucose into glycogen so your muscles can repair themselves and grow. “If you don’t eat after exercise, your body breaks down muscle into amino acids to convert into glucose,” says John Ivy, Ph.D., chairman of kinesiology at the University of Texas.
Fix it: After you work out, eat a high-carbohydrate meal—and don’t forget the protein. A study in the Journal of Strength and Conditioning Research found that a four-to-one carbohydrate-to-protein ratio can provide 128 percent greater muscle-glycogen storage than a high-carbohydrate drink alone. (They used Endurox R Recovery Drink in the study.) For even greater results, have a sports drink before and during exercise.

Craig Ferguson

If you don’t get enough deep sleep, your muscles can’t recover. Moreover, says Catherine Jackson, Ph.D., chairwoman of the department of kinesiology at California State University at Fresno, when you work out on insufficient sleep, you exercise at a lower intensity than you realize—but you feel as if it’s high. So your muscles are less likely to receive enough stress to grow.
Fix it: Go to bed and wake up at set times every day, even on weekends, to keep your sleep cycles regular. Avoid caffeine—and perhaps exercise—for 4 to 6 hours before bedtime. Elevating your heart rate before bed can interfere with sleep, Jackson says.

Sugar

Sugary drinks like soda can fool your body with a blood-sugar spike, making you prone to skip “other, nutrient-dense foods you could be eating,” says Bell. If your sugar habit limits your intake of muscle-building amino acids, it will sap the fuel you need for your workouts, says New York City-based celebrity trainer Steve Lischin, M.S., C.P.T.
Fix it: Water and low-sugar sports drinks are your best bets. But sugar hides elsewhere. “Watch out for dried fruits, certain nutrition bars, and even ketchup,” Lischin says.

Thirst

For the active man, eating about a gram of protein for every 2.2 pounds of body weight helps build muscle—if the protein is processed correctly. “A high-protein meal has a slight diuretic effect,” says Lischin. When the body uses protein for energy, it has to remove the nitrogen component of the molecule to turn it into glucose. “This requires plenty of water,” he says.
Fix it: Drink eight to 10 glasses of water a day and divide your protein among five or six small meals throughout the day. “Eating an average of 25 to 30 grams each meal is ideal,” says Lischin. “Not only will you put less stress on your kidneys, but you’ll also utilize more of the protein you’re ingesting by giving your body only as much as it can use each time.”

THE TRUTH ABOUT BMI

February 16, 2012 in Diet, LEADERSHIP by charleschi | Permalink

Americans think the body mass index can tell them if they’re at a healthy weight. But they’re wrong

By Adam Eaglin

The next time you happen to catch a Minnesota Vikings game, take a look at Adrian Peterson, the team’s 6’1, 217-pound running back. Now ask yourself: what kind of physical characteristics would you attribute to him? Athletic? Lean? Fit? All of these certainly sound like valid answers to us—but his clinical classification might surprise you.
By any normal standards, Peterson is one of the fittest men on the planet. But by our country’s system of measuring body fat, he’s overweight. If you’re like most people, you’ve probably heard of the ‘body mass index,’ or, as it’s more informally known, BMI. It’s a popular formula used to not only gauge if a person is overweight or obese, but also how great their risk is for future health problems.
BMI is a relatively straight

forward equation that measures a person’s body fat by comparing their weight to their height:
(Weight in pounds) / (Height in inches) (Height in inches) x 703
You can also figure out your BMI without doing any math, here: Log onto http://nhlbisupport.com/bmi/ for an online calculator.
There are four different categories a person can fall into, ranging from underweight to obese. They are:
*18.4 or lower: Underweight. *18.5 to 24.9: Normal weight. *25 to 29.9: Overweight. *30 or higher: Obese.
According to the National Institutes of Health, being overweight or obese by this measure can put you at risk for heart disease, type II diabetes, and even some cancers.
But BMI doesn’t work well for individual people. One of the formula’s obvious flaws, explains Alan Aragon, the Men’s Health Weight Loss Coach and a nutritionist in California, is that it has no way of discriminating between fat and muscle—which is the case with Peterson.
Part of the problem is that BMI was never designed as a tool for judging any individual person’s weight—either by physicians or the general public, says Timothy Church, a professor of health at Pennington Biomedical Research Center. In fact, the formula was originally intended to measure the collective weight of an entire population, but because of its straightforward math and distinctive categories (i.e., if you score a 25 on the BMI scale, you’re overweight), it soon also took off.
Here’s how BMI was born: In the early part of the 20th century, medical studies began to show a link between excess weight and an early death. So doctors and insurance companies started to seek out an easy method to determine a person’s body-fat percentage. Insurance companies were especially concerned with this task, and devoted portions of their budget to discovering an obesity-determining calculation.
It wasn’t, however, until physiology researcher Ancel Keys published a study in 1972 called “Indices of Relative Weight and Obesity,” that the modern version of BMI came about. Keys conducted a series of studies on male populations in order to test if any pre-existing mathematical equations could measure a group’s relative amount of body-fat. Fortunately for him, one did. The “Quetelet Index,” (a.k.a., weight divided by height, squared) which was developed by Belgian statistician Adolphe Quetelet in the mid-1800s, proved to be successful.
To Keys’ credit, he never intended for physicians or insurance companies to use this equation—but BMI was just too perfect. Because it was simply a math equation, it was quicker, easier, and cheaper to use than more direct and accurate measures—like the underwater weighing test, which measures how much you weigh by how much water you displace, and the skin fold measurements, which calculates how much fat you have beneath your skin.
“BMI was really pushed by [companies like] Metropolitan Life,” Church said. “It was meant to give them an excuse to charge [their clients] more.”
The formula received its official stamp of approval in 1985, when the NIH cited it as the index of obesity, Ever since then, BMI has gradually become more and more accepted—now it’s the standard, go-to formula for determining what makes a healthy weight, even among regular people, says Frank Hu, Ph.D., professor of health and nutrition at the Harvard School for Public Health.
Another issue is gender. The Quetelet Index—and corresponding Keys study—were both created from research on male populations. An entirely different formula was originally used for determining obesity in female populations, and yet, doctors use the same equation for both genders, says Church. In the beginning, the NIH differentiated between men and women by establishing different “thresholds” for one’s BMI, to account for the variance between men and women in the equation. But even that difference dissolved in 1998. When pressed for the reasons why, an NIH spokesperson declined to comment.
So why has no one tried to change the system? One reason is that imprecise numbers from BMI aren’t dangerous, says Hu. And besides, doctors are able to determine risk factors using other measurements.
Still, the alternatives to BMI aren’t perfect either. The most common of which is the waist circumference test, which measures abdominal obesity (a.k.a., the fat around your stomach). It’s slightly better than BMI at measuring someone’s risk for illnesses like heart disease and diabetes, say our experts, because it measures fat specifically, instead of taking into account the weight of a person’s muscle mass.
The truth is, people know if they’re overweight—so be your own judge. Look in the mirror, monitor your jean size, and talk to your doctor. But don’t rely on a flawed formula to determine your health status.

« Older entries § Newer entries »

	My Space
	Facebook

Articles by charleschi

Knife-Fighting Myth #1: The First Event

Knife-Fighting Myth #2: All Knife Attackers Are Experts

Knife-Fighting Myth #3: All Knife Victims Drop at First Contact

Past the Myths

Allergies are on the rise because we’ve sanitized our lives

Special pillowcases and mattress covers will banish dust mites from your bedroom

You may have allergies and not even realize it

Hypoallergenic pets won’t stir up your symptoms

Nasal sprays are a safe steroid treatment

Skin testing is a waste of time—you’ll react to everything

By: Todd Durkin, C.S.C.S.

Pushup

Diamond Pushup

Wide-Hands Pushup

Staggered-Hands Pushup

Explosive Pushup

Dumbbell Lateral Raise and External Rotation

Cable Diagonal Raise

1. Which exercises should I include?

2. What should I do first?

3. How many sets/reps?

4. How will I make progress?

5. How can I keep my program fresh?

What is gluten, anyway? How does it affect the body?

Should I avoid eating gluten even if I don’t have problems with it?

By: Myatt Murphy

Skipping Basics

Lunchtime Hoops

Smoking and Drinking

Starvation

Craig Ferguson

Sugar

Thirst

Categories

Interesting Links

Follow Me

Interesting Links

Translator