6 Reasons for Why Your Workout Isn’t Working and Bariatric Surgery

Here are some news snippets that caught my eye today.

From Health.com Tina Haupert goes into 6 reasons as to why her scale did not move despite countless hours at the Gym. I can see this happening to some if you are doing Beachbody workouts. Insanity, P90X, and other Beachbody programs are too intense to allow texting on a phone or to watch T.V. while working out. Their programs are also varied and changing so you will not get stuck in a routine that doesn't promote growth.


From The Atlantic Magazine Marc Ambinder goes into a lengthy discussion about Beating Obesity.

By 2015, four out of 10 Americans may be obese. Until last year, the author was one of them. The way he lost one-third of his weight isn’t for everyone. But unless America stops cheering The Biggest Loser and starts getting serious about preventing obesity, the country risks being overwhelmed by chronic disease and ballooning health costs. Will first lady Michelle Obama’s new plan to fight childhood obesity work, or is it just another false start in the country’s long and so far unsuccessful war against fat?
He focuses on diets and exercise saying, "There is a way to beat obesity. But it is radical and expensive. No other diet or weight-loss approach is remotely as effective as bariatric surgery. Most people who seek it out have tried everything else. Many of them can pinpoint the moment they concluded that they had no other choice.".

$30,000 for surgery on something that can be cured by eating right and exercise. People are too comfortable today in our society and they believe they have the RIGHT to be. Your body was not designed to sit idle day-in and day-out. It took a millennia for our bodies to become the amazing machine that they are today. Get off your butt and get moving! Of course there are genetic defects that can prevent that level of activity, but for the majority of us we are lazy and are looking for the magic pill.

Take a look around this site. Find a program that works for you. Get moving, don't worry about your neighbors fitness level, and in the words of Tony Horton, "Do your best and forget the rest".

Insanity Fit Test Day 36 Results and Max Interval Circuit

My recovery week is over and it's time to start pushing again. My Fit Test was not as strong as I thought it would be. But, I was also surprised at what a week "off" can do. I forgot how hard you really have to push yourself in this workout! I also did Max Interval Circuit immediately following the Fit Test. As I had already "warmed up" from the Fit Test I skipped the warm-up for Max Interval Circuit.

You can see my Insanity Day 15 Fit Test results here.

Stats for Fit Test and Max Interval Circuit (minus circuit's warm-up/stretch). 75:07 minutes.
  • Min Heart Rate: 152
  • Average Heart Rate: 186
  • Maximum Heart Rate: 76
  • Calories Burned: 1428
My Fit Test Results
  1. Switch Kicks: 52 (didn't push myself hard enough!)
  2. Power Jacks: 62 (same)
  3. Power Knees: 105 (up 5)
  4. Power Jumps: 30 (down 4)
  5. Globe Jumps: 11 (up 1)
  6. Suicide Jumps: 12 (up 1)
  7. Push-Up Jacks: 22 (down 2)
  8. Low Plank Oblique:49 (down 2)
Weight: 176.4

Diet: I splurged on some orange and cherry sugary candy slices (first time in over a month). Otherwise, diet was very good.

Boost your immunity by losing 10 pounds

An Australian study has shown that losing 10 pounds could help boost your immunity system.
"Excess weight disorders now affect 50 percent of adult Australians, with obesity being the major cause of Type 2 diabetes and some cancers," said study researcher Katherine Samaras, a professor at the Garvan Institute of Medical Research in Sydney. In the United States, one-third of the population is considered obese.
"The situation has reached crisis point, and people must be made aware that excess fat will affect their immune systems and therefore their survival," Samaras said.
A weight loss of about 13 pounds was enough to bring the levels of pro-inflammatory cells down to that found in lean people, according to Samaras.

Billions of fast food stock are held by insurance companies

A Harvard study has found that billions of dollars of stock are held by insurance companies. So how ruthless and evil do you have to be to make profits?
According to Harvard Medical School researchers, 11 large companies that offer life, disability, or health insurance owned about $1.9 billion in stock in the five largest fast-food companies as of June 2009.
The fast-food companies included McDonald's, Burger King, and Yum! Brands (the parent company of KFC and Taco Bell). Companies from both North America and Europe were among the insurers, including the U.S.-based Massachusetts Mutual, Northwestern Mutual, and Prudential Financial.
...  "The insurance industry cares about making money, and it doesn't really care how," says the senior author of the study, J. Wesley Boyd, M.D., an assistant clinical professor of psychiatry at Harvard Medical School, in Boston. "They will invest in products that contribute to significant morbidity and mortality if doing so is going to make money."
Does your health insurance company invest in foods that are unhealthy?

Lose Weight by Sleeping More.

Some researchers in France say a Good Night’s Sleep Keeps Obesity Away.
DIJON, France—Men who do not receive a good night’s sleep may be prone to obesity, according to a new study from the European Centre for Taste Sciences. The study, published in the American Journal of Clinical Nutrition, found study participants consumed 22 percent more calories with an average calorie increase of about 560 after the short night of sleep.
Of course, getting less sleep will lead to needing more food that you need to keep your energy up. And you're likely to go after the unhealthy snacks or comfort food in that state. So get some shut-eye, eat healthy, and continue your Beachbody programs to a new you.

Lactose Intolerance, Protein Powders, and Sucralose

Lactose Intolerance is the inability to absorb lactose, which is the sugar found in milk. It can cause abdominal upset and gastrointestinal issues. I have lactose intolerance to such a degree that drinking milk (now I drink rice milk), some whey proteins with water, eating certain types of cheese (swiss cheese has low lactose), and even having some ice cream causes me to have horrible abdominal pain. It sucks.

I went through about a dozen different proteins before I found one that does not cause me to have stomach issues. Biochem 100% Whey Protein. It’s 100% pure Ultra-Filtered/Micro Filtered Whey Protein Isolate. However, I do not like the taste.

I went on a hunt for other low Lactose or Lactose free proteins that tasted good. What I found was even if they said low or no lactose they STILL caused me to have horrible abdominal pains. I spent a lot of money before I figured out it wasn’t just lactose, it was another common ingredient that caused my abdominal pains. Sucralose was the culprit, that fake chemical sweetener that they seem to use in about everything these days. It’s also known as Splenda. There are a lot of people out there with cramping and pain from Splenda. Try doing a google search.

Aspartame is another chemical sweetener that is in a lot of products and has quite a few bad reviews going for it. However, for whatever reason, this doesn’t seem to hurt my stomach. But I also only have aspartame if I have a stomach issue as I’ll drink Sprite Zero (seems to help).

Now, I didn’t have these issues when I first started working out. They were very minimal but it got worse over time. I have since cut out all lactose products and anything with sucralose and have not had any abdominal pain since. I am trying some egg proteins now that do not have lactose, sucralose, and taste good. However, with my current exercise program I am trying to get all protein from lean meats.

If you are having any bad GI abdominal pains Lactose Intolerance or Sucralose may be the culprit.

2015: I now take IDLife's Shake for lunch as a meal replacement (no stomach issues) and ID Nutrition. Very high quality and pharmaceutical grade ingredients. In addition, I also take About Time Protein to reach my 200g a day goal (muscles contain around 25% protein, so you need to get the proper amount to build muscle). Both are sweetened with Stevia, which doesn't cause me to have abdominal pains.

Or you can give Biochem 100% Whey Protein a try and see if that helps. You'll probably need to mix it with Rice Milk or add fruit to cover the taste. But consider the alternative, horrible abdominal pain.

Updated: Nov. 2015

Younger Next Year - A Book Review

I first heard about this book from Tony Horton's Blog (creator of Power 90 Extreme - P90x). He said it was the "catalyst for my present thinking". This is a fantastic book on how our bodies work and how to be/feel younger. It’s primarily targeted for those approaching retirement in their 50’s and 60’s. But, at the time of this review, I am 30. I’ve been recommending this book to family, friends, associates, and co-workers. It’s well written and the authors have a good sense of humor. The book was written by a medical doctor and his 70-year old patient.

I particularly enjoyed the science of how our bodies work. Several of my blog entries on Fit Corner are based on the knowledge I gained from Younger Next Year. The main concept of the book is about growth and decay. Cytokine-6 (C-6) and Ctyokine-10 (C-10). C-6 is the chemical that is constantly being produced in your body, a tidal wave (as they put it) that is forever crashing against you. Death approaches. C-10 is the master chemical for growth and repair.

They recommend 45 minutes a day of HARD exercise. Something that makes you sweat, six days a week. Not five days, four days, or less. Do both aerobic and strength training. In order to push back that tidal wave and produce the wonderful C-10 you must workout. You have to sweat. When you workout hard a flood of C-6 is produced. This is the catalyst that lets your body know to produce C-10. It’ll repair what you break down. It will make you stronger and healthier, younger next year.

The book also goes into several other aspects about your body and how it works. Saturated and unsaturated fats is fascinating (at least I found it to be). And, an important point in the book, is what you put in your mouth, what you eat for nutrition. Read up on what they think about French Fries!

The last few chapters of the book are about finding commitments in life and how to approach retirement. It’s a good read and has useful information but younger audiences may find themselves skimming through this section.

The original version of Younger Next Year is geared towards men. However, they have released an updated version for women as well. I’ve purchased one for my Dad and Mom. It’s a good book to have in your fitness arsenal and a good one to give to the people you care about. It’s an easy read and the science is presented in a clear and humorous manner.

What is your body fat percentage?

Calculating body fat percentages online is only reliable to a certain point. After that it's based on common statistics. Everyone's body is different. Body Fat Percentage a good indicator of how healthy you are. Overall weight is not a good indicator due to your muscle mass and water weight (a bodybuilder would obviously weigh a lot more but online calculators would show him/her as overweight). There are a couple of options for measuring body fat. You could get a scale like the following: Tanita BF680W Duo Scale Plus Body Fat Monitor with Athletic Mode and Body Water or a Body Fat Tester like this: Accu-Measure Fitness 3000 Personal Body Fat Tester. I own both, however I purchased my body fat tester from Beachbody, through my online store.

Insanity Meal Plan

Looking for what to eat doing Beachbody's Insanity? See my daily insanity meal plan ( food plan ) below. Keep to the meal plan and make sure you get enough calories (see Insanity calories burned)! The supplements that I currently take can be found here.

Breakfast

Peanut Butter Toast

One slice of whole wheat (light) bread, natural chunky peanut butter, strawberry preserves (only a teaspoon), and a cup of fruit. Rather than cottage cheese, and being lactose intolerant, I have a glass of rice or almond milk usually with Shakeology

Mid-morning Snack

BLT with Turkey

Two slices of light whole wheat bread with turkey bacon (3 slices), lettuce, tomato, and sliced turkey breast, topped off with mustard. I also have a fresh pear with this snack.

Lunch

Chicken Salad

A bowl of salad with chopped pecans and diced chicken with salad dressing (maybe a tablespoon). I also have a green apple with this meal.

Mid-Afternoon Snack

Grown-up Lunchables

Sliced Turkey, Sliced Ham, Swiss Cheese, and Whole Wheat Crackers, and a cup of grapes make up this meal.

Dinner

Rice, Chicken, and Veggies

Whole grain rice, corn niblets, peas, and diced chicken. In order to get my calories up for the day and to satisfy my after-dinner munchies I eat 12 almonds.

Other Notes

Your diet is one of the most important aspects for any workout. You need the proper nutrition and calories to push through, have energy, and to maintain or lose weight.

You can get your nutrition custom tailored through IDLife that is designed around your lifestyle and diet. Take the free assessment here.


For exact measurements and amounts for each meal above see the Insanity Nutrition Meal Plan. The above meal plan with my Beachbody P90x Recovery drink gives me approximately 2400 calories a day.


If you currently have Insanity and do not have a coach please sign up for a free Beachbody account and contact me here or use the online email form.

Insanity Reviews:

Read more on Insanity!
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    Insanity Fit Test Day 15

    For the Fit Test, Day 15, I saw some improvement! I feel like I pushed myself as hard as I could. I'll see what results I get on day 30. You can see my Insanity Day 1 Fit Test results here.

    Stats
    • Min Heart Rate: 63
    • Average Heart Rate: 156
    • Maximum Heart Rate: 191
    • Calories Burned: 506

    My Fit Test Results
    1. Switch Kicks: 69
    2. Power Jacks: 62
    3. Power Knees: 100
    4. Power Jumps: 34
    5. Globe Jumps: 10
    6. Suicide Jumps: 11
    7. Push-Up Jacks: 24
    8. Low Plank Oblique: 51

    Insanity Day 11, 12, 13, and 14

    Day 10 was Cardio Recovery and Day 11 Power and Resistance. Saturday (Day 13) was supposed to be Pure Cardio and Cardio Abs. Due to other prior engagements that morning I was only able to complete Pure Cardio and not at full intensity due to a headache. Day 14 was “Rest” but I ended up tilling my yard for a few hours.

    I woke up that Saturday with a splitting headache, the kind that you feel throbbing in the front lobe on both sides of your skull. I had my fiancĂ© do a quick search on headaches during my warm-up (which caused it to really throb). Headaches can be caused by dehydration and it’s recommended to not workout. You should wait until it goes away… oops on my part. I ended up drinking 20 oz of water mixed in with my P90x Recovery and a couple of Ibuprofen right before the warm-up. That took care of the headache in a short time and allowed me to continue with the workout (not as intense as you can by the numbers below) after the initial stretch and a few minutes of Pause.

    Win Cash!

    The WOWY (Work Out With You) Super Gym Sweepstakes is a completely free service provided by Beachbody. You can win daily prizes that include: $1000, $300, iPod, DVD Player, Digital Camera, Video Camera, Net-book. All by just creating a free account and logging your workouts daily!

    You can enter daily to win, whether it’s using a Beachbody product or walking your dog every day. It is FREE!

    Win Cash and Prizes!

    Arthritis

    I have the “beginnings” of arthritis in my right knee due to my knee cap slipping from side to side which is causing the cartilage to wear away.

    "What is Arthritis?"

    Arthritis is a general term for many different medical conditions (100+). What we usually associate it with is the pain or stiffness we feel in our joints. It affects the musculoskeletal system. Inflammation is another issue. Arthritis means “joint” “inflammation” coming from the Greek and Latin languages. Walking, working out, just moving can be painful. My Mom has rheumatoid arthritis (inflammatory form) and her joints hurt all the time. She is only in her 50’s and takes medication to keep it in check. Damage to cartilage is also another form of Arthritis. There are other causes of arthritis as well, such as a lack of fluid, infection, or your immune system attacking your body (autoimmunity).

    "How can I help reduce symptoms of Arthritis?"

    So what can you do? There are drugs that can help with the symptoms of arthritis. There are also natural remedies that are supposed to help (works for me), and some physical activity/therapy that can help.

    Most stop moving due to the pain. Depending on the severity you may need to see a physical therapist to regain joint mobility. I am going to speak of my progress and what works for me, but also my situation is somewhat unique. Please speak to a professional medical doctor before starting any workout program.

    The knee doc gave me information on different quad related exercises as the quad muscles keep the knee cap in alignment. In my situation I was told to increase the strength of the muscles around the joint. This helps to stabilize the joint. I was at the point where I was limping on my leg and sucking down the Ibuprofen. It wasn’t until after P90 and P90x that the symptoms almost completely disappeared. I had to take it very slow at first. By the end of P90x only a few moves in Yoga X would put enough pressure on the joint to cause it to throb.

    Insanity is another beast. I have felt it in my knee quite a bit. It’s lessening now during the second week. I thought P90x had strengthened my legs enough, but Insanity truly tests me.

    Natural Remedies

    Ice packs will help reduce the inflation. I had recently hurt my shoulder at work and placed a bag of peas on my shoulder every two hours during the first 48 hours. After that I switched between ice and heat for every 2 hour 20 minute application. It helped considerably. Also NSAIDs (nonsteroidal anti-inflammatory drugs) are quite common and prescribed for inflammation.

    Eating a well-balanced diet is vital. You need nutrients to get those damaged cells healed. Not to mention eating healthy and having a healthy weight will help take off extra pressure from those joints. Just losing a few pounds will make you feel better. Avoid eating foods that are pro-inflammatory (junk foods, fast food, sugar, refined bread, soda, high-fat meats, saturated and trans fats… everything not on the Beachbody workout diet plans). Also get enough protein in your meals as that will aid with healthy muscle tissue growth if you exercise.

    Omega-3 Fatty Acids have been known to relieve symptoms. I take an omega-3 supplement every night before bed. I do notice the days I forget to take it as my knee hurts more the next day.

    Exercise is a part of arthritis treatment. My Mom goes to the YWCA every week and works out with weights in the pool. I am lucky in that I can do the Beachbody workouts with little to no pain (and the pain has lessened the more I get in shape). Weight control is probably one of the most mentioned forms of helping treat arthritis, but so is strengthening the muscles around the weakened joints. My doctor said I had to continue working out and working on those muscles or it would get worse. There’s nothing better to motivate you and get you to workout when you are prescribed by the doctor that working out is now a requirement for life. Talk to you doctor to see what exercises you should perform or search on the internet.

    Stretching is also important and helps considerably. Consider adding stretching into your workout. A lot of the Beachbody workouts have stretching as part of the routine.

    Some other remedies (try searching Google on these) are: MSM, Niacinamide (vitamin B3), Manganese, Glucosamine and Chondroitin, Turmeric and Ginger Extract, Fish Oils (Omega-3), Wild Celery, Green Tea, and Capsaicin (read my brief review on Cayenne Pepper here).

    Pain

    Just a note, if you have moderate to severe pain working out. STOP. Do not try to push through if it is painful. All of the Beachbody fitness trainers will tell you this as well. There is a difference between a good burn and a stabbing pain. You’ll know the difference. If you don't, if you can’t distinguish the two, just stop. Mild pain you can work around or through, severe pain you need to stop.

    Beachbody Products

    Try P90 to start. This is where I started and many others start as well. It's challenging but a lot of the moves can be modified.

    Shakeology is a great choice as well with the protein, amino acids, prebiotics, antioxidants, vitamins, fruits, veggies, and minerals. You can't go wrong with it.
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