head-blog

Is The Six-Pack Worth It?

Thu, 16 Feb 2012 02:48:06 +0100

What is it about wanting a well-defined mid-section? Despite the countless sit-ups, crunches, and money spent on abdominal-sculpting products, many still fail to achieve what is considered the Holy Grail in fitness—the 6-pack. And if given the choice of having either a sculpted stomach over any other defined body region, the abdominals will surely take majority vote. But is having a 6-pack really worth it?

Commonly, the appeal of a well-toned mid-section is employed in almost all forms of entertainment. From modeling, to music videos, and even commercials, the mid-section garners plenty of attention and the media plays it well. The truth is—we all want a sculpted core. It makes us feel confident, sexy, and it could likely turn some heads at the beach. But in pursuit of these desires, many stomachs still fail to bear fruit despite their efforts. Here is why.

The Common Misconception

You—believe it or not—already have abs! That’s right, they’re already there. Everyone is born with the same abdominal muscles. However, there are those annoying (but incredibly blessed) individuals with a more toned stomach than others. This doesn’t necessarily mean they jump higher, run faster, or train harder—it’s because their body fat percentages are lower than most. Even if you’re able to out-perform them in crunches, their mid-sections may still look more defined because of this. And yes, it’s unfair.

Don’t get discouraged. A ripped stomach is by no means any indication of athletic ability. Some could possess abs resembling that of a Greek God, but their health could be that of a senior citizen’s. Unfortunately, and naturally, many of us tend to store fat in our mid-sections. For some, it can be stored elsewhere—think Kim Kardashian. But the only difference between you and those lucky ones is a stubborn layer of fat.

To introduce your abs to the world, minimizing your caloric intake (not thousands of sit-ups) is very important. There’s nothing new here, but this is why many have and will continue to fail. For too long, we’ve been led to believe that fancy gadgets and plenty of painful exercises will lead us to abdominal glory. When in reality, we should have been focused on consuming lesser calories.

Our abdominal muscles are only hidden because of a surrounding layer of fat, and not due to under-developed stomach muscles. Many don’t realize this, and consequently, time and effort are wasted with painful ab exercises. Performing thousands of sit-ups will not exclusively target fat breakdown in the stomach region. Performing these exercises will increase muscle size but not muscle definition. And the body does not selectively choose where to break down fat. When calories (or energy) are needed, the body will source it from anywhere fat is stored.

Essentially, muscular definition is dependent upon a reduction in calories. If calorie intake (or eating) is higher than expended, all the sit-ups in the world will not lead to a six-pack. This explains why an obese person could never have abs, or someone with abs could be obese everywhere else. Again, fat breakdown is not specific. But the balance in calorie reduction is a difficult practice AND also hard to maintain, which brings us to the initial question.

Is the 6-pack worth it?

According to various sources, the suggested body fat percentage for a sculpted core is between 8-13%. Unless everything we consume magically transfers to another dimension, this is a very hard number to reach, and also explains why the 6-pack remains elusive for so many. A normal person naturally carries a higher percentage of fat because the body requires it, and fat itself is essential for bodily functions, thus making it very difficult to reduce that stubborn layer around the stomach.

Even after achieving a defined mid-region, it becomes even more difficult to maintain it. Eating like rabbits, daily strenuous exercise, and sacrificing those “cheat days” are going to be some welcome thoughts. Unless you’re a freakishly fit athlete, or one of the lucky few that were born with abs, the lifestyle is not a comfortable one. It takes a respectable amount of commitment to prevent that 6-pack from turning back into a keg.

Frankly, chasing mid-sections similar to those seen on TV is not an easy pursuit. For some lucky few, it wouldn’t require much effort. For everyone else, it takes a tremendous amount of commitment. Whatever the case, a sculpted core is well within reach for anyone. However, the approach should be more focused on calorie reduction, rather than excessive amounts of abdominal exercises.

Having a toned stomach does bring about sexual appeal and confidence, but the efforts of getting AND maintaining one question its worth. If one chooses to pursue the Holy Grail of stomachs, the lifestyle that awaits them will not be a favorable one. It takes time and it takes a boat-load of commitment. But if one wants to opt for an easier route to a 6-pack, it’s already sitting in your fridge.

The Brainy Brawn,

Sidney Sak

Eat Today, Sick Tomorrow?

Thu, 19 Jan 2012 01:08:12 +0100

While various parts of the world continue to starve, the US remains the only country suffering from a health epidemic. As others are struggling to find their next meal, Americans find it more difficult to eat less. There’s no doubt that chronic illnesses such as heart disease and cancers are the result of the American appetite. And looming on the horizon is an issue that may be harmful not only to Americans, but potentially to the rest of the world—welcome genetically modified organisms (GMO).

Genetic engineering is nothing new to the science world. The technology has been around since the early 1970’s, but advancements have propelled this discipline into modern day agriculture. To give you the very gist of the GMO process, it involves combining a segment of DNA material from one species with those of another. The resulting specimen will favorably express specific traits from that of the parent species. This technology is rapidly replacing modern farming practices and ultimately affecting the very foods we consume.

You may not have been aware, but many of the products on market shelves (and even some produce) are either genetically modified or contain some GM constituents. Even many commercial livestock are being fed a GM diet. This occurs because the US is the top producer and exporter of GMO’s, which includes corn, canola, soy, and cotton. These crops make up the staple ingredients in many of the packaged and processed items we consume. Take a look at some ingredient labels and discover for yourself.

So what’s the big fuss?

It’s important to realize that consumption of un-natural sources, GM or not, may yield unintended consequences. Long term studies have yet to be conducted but there have been some leaks and reports on the effects, and the results weren’t positive (Google GMO in the news). If Cancer is the number one killer in the US, then there is an obvious connection that can be made here. The traditional western diet already consists of nutrient-poor and calorie-rich foods. If we add GMO’s to the equation, who knows what may surface in the near future.

In the US, there have been heavy debates regarding the labeling of GMO’s. Despite public outcries and resistance, it has yet to be seen. The best methods of avoiding GM products would be to purchase organic or from locally grown sources. As consumers, we are left in the dark without labeling. And as consumers, we have the right to know what we’re purchasing. Without proper labeling, this prohibits us from exercising those rights.

Proponents of genetic engineering view it as a solution to feed a growing and starving planet, but they are also the ones opposing labeling. Go figure. However, people must realize that many do not starve because of the lack of food; they starve because of the lack of access to food. How could the world starve if the US and other countries are throwing out millions of tons of food annually? It’s just another story of profits and politics.

Look, genetic engineering can benefit mankind if utilized properly. However, genetically modifying the very foods we eat should not be the next approach in science. Agriculture should be left to nature and those with generations of farming experience, and not to those in lab coats. The current healthcare epidemic is a reflection of this. If we continue our traditional western diet, then we will continue to feed the healthcare crisis. GMO’s are only in their first generation and who knows what the next may bring. And one thing is clear; science can create as many problems as it does solutions.

The Brainy Brawn,

Sidney Sak

Staying Motivated

Wed, 11 Jan 2012 21:44:46 +0100

Motivation: The desire and action put forth towards eliciting an expected reward.

Many of us have dreams of succeeding, and motivation is that innate feeling fueling our desires to fulfill them. However, having all the motivation in the world isn’t going to make any of these wishes a reality. We know that if we want to actualize our aspirations, it’s going to take patience and a deep level of commitment.

It is human nature to want the most lavish things, be successful, or live a much better life than we’re currently leading. Whatever the desires, the force behind this need for improvement can diminish just as swiftly as it came. If we lose grasp of motivation, the result is failure. So how can we hold on to this powerful urge? Answer—dig deep.

Regardless of how small or large the ambitions, every goal and every dream needs an assessment. Here are some critical questions to answer: Why do you want these things? Are they realistic and attainable? Do you have the proper tools, or are you ill-equipped? And the most important question, do you want it bad enough?

Those that have succeeded in life commonly possess an undeniable will to achieve. They lived it, they ate it, they breathed it, and they…get the point yet? Ultimately, their motivations were constantly fueled by their belief in themselves. While many of us just dream, they materialized theirs with effort and commitment.

Whether if you want to lose weight, buy a nice car or house, or just become a better person, there’s no denying that motivation alone will get you there. If you had failed in your aspirations before, then the obvious approach would be a different one. The moment a task feels monotonous or cumbersome, is the moment that motivation slips away. Your environment is going to constantly change, as should your approaches.

Next thing, always give yourself a pat on the back! As much as motivation may fuel you, motivation itself needs fuel. To keep that fire burning, it’s critical to keep rewarding yourself and to never be content. Just because progress has been showing up at your doorstep, it doesn’t mean that success is well within reach. There’s still the bigger picture ahead!

Anyone can be motivated to do just about anything. The problem is that many of us crumble at the first sign of adversity. All it takes is a single seed of discouragement to lose sight of what we want to accomplish, in other words, setbacks. But you must learn to realize that setbacks will only serve as its appropriately termed—they should only set……you……back, and NEVER set you off. Stay motivated!

The Brainy Brawn,

Sidney Sak

New Year's Sickness

Mon, 09 Jan 2012 03:05:42 +0100

It’s a new year, and also a time for a new you. Now is the moment to take full advantage of cheap health club memberships, in hopes to build a summer-ready body by spring. There’s no better time to do so, and also no better time to get sick. Huh? That’s right, get sick. Gym memberships spike dramatically during the first months of the year. Along with this, so does the likelihood of becoming ill.

Gyms play host to a variety of bacteria and fungi. With all the sweating, combined with poor sanitation habits from some members, it can become a hotbed for germs. Yes, there are those inconspicuous spray bottles one can use, but research has shown some disinfectants aren’t working to their desired effect.

Among the cold and flu viruses lurking in these clubs, skin infections such as MRSA (Methicillin-resistant Staphylococcus aureus) are becoming more common. A transmission of such bacteria through open wounds and lesions can have a severe effect. In some instances, surgical interventions were required for treatment.

Don’t fret. There are preventive measures to make yourself less vulnerable. Here are some common but effective methods:

· Carry your own Hand-Sanitizer

· ALWAYS wipe down equipment, even after yourself

· NEVER walk barefoot in locker rooms and pool areas

· Bring your own mats

· If using a public locker, sanitize it first

Microscopic organisms shouldn’t ruin your new year’s resolutions. If improving your health and well being are your priorities for this year, then don’t let these little germs deter you. Having proper sanitation habits can save time and trouble. So the next time you decide to plop your glutes on that machine or mat, just be aware of the many glutes that were plopped before you. WIPE THEM DOWN.

If there’s still a residing fear, skip the gym and just work out at home.

The Brainy Brawn,

Sidney Sak

Sudden Male Impotence

Tue, 10 Jan 2012 22:56:10 +0100

This article is for the fellas.

Is your blimp limp? Is your dragon saggin? These are some clever monikers used to describe the sudden male impotence. Whether you’re a serial dater, a male gigolo, single, or even in a relationship, be wary of your little soldier failing to salute one day, and at the most inconvenient time.

Just when you’re about to embark on a fleshy battle with your significant other, it strikes! The war’s over before it had even began, and it sucks. Sudden male impotence is common for many men. As a male, it’s not only frustrating, but very disappointing as well (for both parties).

There are plenty of variables that may lead to this bedroom dilemma. It can be your diet, stress, and other such factors, but there may be some preventive methods to thwart off the biggest bedroom disappointment of them all.

Here are some researched suggestions

Aphrodisiacs such as chocolate, oysters, garlic, ginger, and foods rich in zinc are suggested for male impotence. They have been believed to produce sexual arousal, but there really isn’t much scientific evidence to back up the claims. In other words, they’re merely myths but it could provide the psychological boost you need. They seem to work for me, or at least I believe so. Try them, if you want to discover for yourself.

According to research, some items that men may want to avoid would include greasy and high trans-fatty foods—so stay away from fast foods. Sodium rich foods should also be avoided, because it can decrease blood flow to organs. The male penis is a reproductive organ and organs need blood—I'm sure you understand anatomy here. There’s a whole laundry list of foods to avoid, but the main point is stay away from fatty, greasy foods. I’m sure you wouldn’t need any more reinforcement of this fact.

Sudden male impotence can be quite a disappointment. It can damage your manhood and ruin the expectations of the Misses. But the next time you’re ready to do battle with the lady, arm yourself with the proper nutrients, get that soldier to salute, and show her who the General is.

The Brainy Brawn,

Sidney

Monday Morning Weight Gain

Mon, 09 Jan 2012 03:20:14 +0100

The weekends are a time to celebrate—and why wouldn’t it be? Since we bust our butts during the week, it’s only appropriate to enjoy some debauchery every now and then. However, come Monday morning, you’re probably wondering why those pants feel a little more snug than normal. You know exactly why.

Don’t worry; it’s a common occurrence for many of us. When we’re pounding away those martinis and shots like there is no tomorrow, it’s almost guaranteed we'll end up at some IHOP or late night Chinese eatery. I say almost, because I'm assuming you haven't blacked out yet.

So, why do we have such an insatiable appetite after drinking? The answer is because of our low blood sugar, in other words, hypoglycemia. The more you drink, the lower your blood sugar drops. Regardless of how sweet the alcoholic beverage may be, the body is still going to treat alcohol as a toxin and attempt to remove it. As a result, a high amount of insulin is released into your bloodstream. Congratulations, you’re now wasted.

To counter-balance the high insulin (which is why you’re craving), the body needs glucose. Where can we find it? Your stomach knows exactly where to go! That’s right...those cheese-steaks, sausage subs, and pork-fried rice will definitely serve purpose. Forget about making any health conscious decisions at this point; because you’re too hammered to even be thinking about a salad! It’s only Friday, and Saturday will be Deja Vu.

A vicious cycle, isn’t it? Look, I’m no alcohol advocate, nor am I going to ruin your weekend rendezvous, but if you want to keep enjoying your late night adventures, then go right ahead and do it responsibly. Down that delicious cocktail you’re currently holding—because at the end of the day—you deserve it. But if you’re still conscious enough to remember what I told you, then ease up, sip slowly, or order yourself some “hard” water (on the rocks).

The Brainy Brawn,

Sidney Sak

Late Night Cravings

Mon, 09 Jan 2012 03:12:51 +0100

What should I eat at night? It’s a question I hear constantly. It sucks because most of us stay disciplined throughout the day, yet we still fall victim to these cravings right before catching some Z’s. All the day’s efforts of calorie-counting and eating salads are shot to hell because we succumb to that growling stomach.

We’re all guilty of this, including myself. Compounding the problem, shows such as Diners, Drive-ins, and Dives, or Food Paradise are on during the late hours. It’s no wonder diabetes, heart disease, and obesity are growing health concerns for many Americans.

I’m not saying you can’t splurge once in a while; it’s definitely okay to do so, but just don’t do it too often! However, a better understanding of cravings might help thwart off such hungers.

There are numerous factors affecting late night appetites, but here are some that I regard as very important to know:

· Lack of Sleep

· Hormonal Imbalance (specifically Ghrelin and Leptin, hormones that control appetite and hunger)

· Poor diet from earlier in the day (not consuming enough calories)

· Stimulations such as sight, smell, and even those TV shows mentioned above

Of these factors, sleep and an insufficient intake of calories are ones that I focus on a daily basis. Why do I regard these important? It’s simply because I have complete control over them.

Look, you’re not doing yourself any favors without enough rest. Studies have shown that lack of sleep results in that hormonal imbalance mentioned earlier. Think back of when you had only 4 hours or less of sleep the night before. Can you remember the kind of appetite you had on that day? I can. Chances are…you were eating anything and everything. Don’t believe so? Try it for yourself.

Next factor, poor diet. If you believe a measly salad and sandwich is enough to fuel you throughout your day, you're wrong. Eating less is fine and dandy, but you have to make sure those meals are providing enough calories and nutrients. I’ll divulge the whole science of calories later but, for now, just focus on eating more.

Everyone wants to binge every now and then, but here are some tips to help control yourself when that occurs.

· Eat more often throughout the day; try consuming smaller meals every 3-4 hours.

· Consuming enough fiber is important because it adds bulk and helps keep you feeling fuller.

· Try eating a little later than you normally would, but not too late.

· Rather than chips and cookies, stock your pantry with healthier snacks.

· Eat proteins such as hard boiled eggs, or turkey deli to help curb sudden hungers.

· Most importantly, get enough sleep! Remember, don’t mess with those hormones!

Late night hungers are a constant struggle to manage, because of their untimely occurrence! And the moment you cave in, the more discouraged you’d feel the next day to continue that “diet” of yours. However, understanding a few things will certainly help minimize that growing extra chin.

The Brainy Brawn,

Sidney