This guy attempts to race a subway train by getting off on one exit, then sprinting it, balls-out, through the city, to the next station to get on the same car.
Sleep!
It’s more important than most people think. Have you ever heard someone say, “I only need four hours of sleep”?
While they may think they’re being truthful, they are not exactly correct. The fact is, your body needs many hours of sleep in order to function at its optimum. If someone seems to be operating just fine on 4-5 hours of sleep, they will still be better off and even more productive if they were to get a full eight hours.
We physical fitness freaks have long known how important sleep is to recovery. We know that growth and repair only happens at rest; particularly when you sleep. Don’t get enough sleep and your gains go backward due to overtraining also known as under recovering. It is also understood that those who sleep less tend to be fatter, and have a harder time getting rid of body fat.
But what else does a lack of sleep impact besides your muscles, tendons, and body fat?
Recent discoveries have shown that not getting enough sleep can cause permanent damage to brain cells and that making up sleep in the following days is actually ineffective in reversing the brain damage.
Sleep is so important to every-day functioning that the The American Academy of Pediatricians has recently suggested that schools push their start times later in the morning due to the teen agers’ circadian rhythm.
“…anything less than 8.5 hours to nine hours a night on school days—can contribute to health issues such as obesity, diabetes, mood changes and behavior problems.”
Read more about the AAP’s suggestion for schools to start later as opposed to suggesting teens go to bed earlier:
Time.com: “School Should Start Later” Click here.
Read more about how the body and nervous system need lots of sleep for recovery from exercise.
Sportsmedicine.about.com: “Do Athletes Need Extra Sleep” Click here.
Bodybuilding.com: “The Importance Of Sleep!” And here.
“New York Times: “Sleep After Hard Workouts? You Must Be Dreaming” And also here.
How many hours do you get? How are your workouts? How about your alertness and ability to think? Let me know in the comments!
– bum
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Are you “Gluten-Free”? Do you avoid the normal foods healthy people eat because “gluten is unhealthy” or “gluten makes you fat” or your body simply can’t tolerate gluten?
If your body can’t tolerate gluten, then you’re certainly aware of the rare disease that you have. You are part of the rare 1% that have Celiac. I feel for you. How long ago were you diagnosed?
Celiac disease is a rare condition where an individual experiences an immune reaction to eating gluten – a protein found in wheat, barley, and rye – which is completely reasonable to consume unless one has this condition. But many people declare themselves “gluten-free” even if they don’t suffer from Celiac.
Here at 10in30, we believe in logic, simplicity, common sense. We eat protein. We eat carbs. We workout hard. Carbs from wheat allow us to workout hard. We don’t make excuses, and we don’t make ourselves out to be victims of diseases we don’t have.
If you do have Celiac disease, gluten-free is something that you unfortunately have to deal with. But before helping out the economy by spending your hard-earned money on gluten-free foods, and also sacrificing progress in your body transformation, how about you get tested. You probably don’t have it. (only 1%, remember?)
Read more: Americans Spend Over $4.2 Billion Per Year on Gluten-Free Food.
Fitness and health friends, if you could only get ONE piece of fitness equipment for the home, what would I recommend?
It would have to make a big difference quick, and work more than one body part. It would have to be convenient, easy to use and light so you can use it often.
Would you like to have toned arms, a defined back, and of course your six pack shining through?
Then I recommend the standard DOORWAY PULLUP BAR!
Get it at Amazon! Quick, they just dropped the price to $19.95! < Be sure to get this one as it comes with free ab straps.
If you can’t do a pullup yet, no worries! It’s all about progression. Start off by placing your feet on a chair to help you a bit. You can also attach a strong elastic band that you place your knee into so it can help you pull yourself up. You then lessen the help each week by either pushing the chair farther away or getting a weaker band. Keep doing that weekly ’til you can do 6 regular pull ups. Women, I’m talking to you too!
This will give you a defined back instead of a soft, shapeless, smooth looking back (back fat, yuck). It’s also great for your biceps. It’s marketed as being good for pushups, but in true, honest 10in30 fashion, I think they don’t do much for pushups. I mean, they might help you go a bit deeper, but you can get by with doing pushups on the floor.
I just leave it up there and switch between pullups, pushups, squat jumps, leg raises. Rest 1 minute. Repeat 3x.
Ladies, don’t worry about getting too much definition. This is the same as the common concern about “getting to muscular”. You have to actively try to get super muscular. The pros go through hell, don’t think you can get like them “by accident”. That’s a funny concept when you think about it like that, right?
Abs? Yes, it is great for abs.
You can do “Windshield Wipers” or regular leg lifts.
You have to get the one that comes with free ab straps so you can hang from them when doing leg or knee raises. Once you can do many leg raises with the straps, progress to hanging by your hands like in the pic above. You can even do drop sets like I do: Start by hanging by your hands and do as many leg raises as you can, then immediately use the straps and do some more leg raises.
But be sure to do the correctly!
Don’t just lift your legs or knees, as you are only working your leg flexors (small muscles that raise your legs at the hip). What you want to do is CURL YOUR BODY at the abs after your legs are raised. Then use your abs to raise your feet to the bar. Be sure to come down slowly to make your abs work there as well!
To read more and watch some videos as well as other stuff to help you do your first pullup check my page:
https://10in30.com/gear/pullup-bar/
Thanks for reading! Please use the Share buttons down there so your friends can benefit too!
peace,
– BUM
People who “always” or “often” fretted about their spouse were almost twice as likely to die during the course of the study
Excessive arguing with family and friends may lead to early death – Los Angeles Times
Unreasonable spouse? Demanding kids? Argumentative friends? If it sometimes feels like these stressors are killing you, new research suggests you may be right.
Middle-aged adults who frequently fought with their husband or wife were more than twice as likely to die at a relatively young age compared to people who rarely fought, according to a study published online this week in the Journal of Epidemiology and Community Health.
Frequent fights with friends were even more hazardous — people who fell into this category were 2.6 times more likely to die prematurely than people who got along with their pals. Worst of all were persistent fights with neighbors, the researchers found. These types of argumentative people were more than three times more likely to die prematurely than the go-with-the-flow types.
Even when fights didn’t break out into the open, simply worrying about friends or loved ones or stewing over their demands could be enough to shorten one’s life. People who “always” or “often” fretted about their spouse were almost twice as likely to die during the course of the study compared to those who seldom fretted. In addition, those who expended lots of negative mental energy on their children were 55 percent more likely to die prematurely compared to those who didn’t worry about their kids very often.
All of these associations between stressful social relations and the risk of early death were stronger for men than for women, the researchers found. They were also stronger for people who were not working outside the home.
The study, published Thursday, was based on data from nearly 10,000 Danish adults who were between the ages of 36 and 52 in 2000. All of them answered questions about their conflicts with and worries about their partners, children, other family, friends and neighbors. About 6 percent of them said they had frequent conflicts with their spouse; 6 percent had frequent conflicts with their children; 2 percent had frequent conflicts with other family members; and 1 percent had frequent conflicts with friends. Worries and demands that didn’t escalate to outright conflict were slightly more common.
…
(c)2014 Los Angeles Times
Visit the Los Angeles Times at www.latimes.com
Read more at: Excessive arguing with family and friends may lead to early death – Los Angeles Times.
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Nulla consequat massa quis enim. Donec pede justo, fringilla vel, aliquet nec, vulputate eget, arcu. In enim justo, rhoncus ut, imperdiet a, venenatis vitae, justo. Nullam dictum felis eu pede mollis pretium. Integer.
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By Dr. Mercola of mercola.com
Conventional medical authorities say that consumption of saturated animal fats is bad for you and causes heart disease.
But a hundred years ago, fewer than than one in one hundred Americans were obese, and coronary heart disease was unknown.
The Procter and Gamble started marketing Crisco as a new kind of food — the first commercially marketed trans fat. Crisco was originally used to make candles and soap, but with electrification causing a decline in candle sales,
Procter and Gamble decided to promote the fat as a “healthier” all-vegetable-derived shortening
According to LewRockwell.com:
“Feeding high doses of fat and cholesterol to omnivores, like rats and dogs, does not produce atherosclerotic lesions in them …
In fact, it turns out that people who have highest percentage of saturated fat in their diets have the lowest risk of heart disease …
The last word on this subject should go to Julia Child … Enjoy eating saturated fats, they’re good for you!”
The demonization of saturated fat began in 1953, when Dr. Ancel Keys published a paper comparing saturated fat intake and heart disease mortality. His theory turned out to be flimsy, to say the least, but the misguided ousting of saturated fat has continued unabated ever since. Fortunately, the truth is finally starting to come out, as medical scientists have begun to seriously question Keys’ findings.
Keys based his theory on a study of six countries, in which higher saturated fat intake equated to higher rates of heart disease. However, he conveniently ignored data from 16 other countries that did not fit his theory. Had he chosen a different set of countries, the data would have shown that increasing the percent of calories from fat reduces the number of deaths from coronary heart disease.
And, as illustrated in the featured article, when you include all 22 countries for which data was available at the time of his study, you find that those who consume the highest percentage of saturated fat have thelowestrisk of heart disease.
Furthermore, many have now realized that it’s the trans fat found in margarine, vegetable shortening, and partially hydrogenated vegetable oils that is the true villain, causing far more significant health problems than saturated fat ever could!
Still, despite the scientific evidence, the low-fat dogma remains a favorite among most government health authorities. Case in point: the most recent food chart issued by the U.S. Department of Agriculture (USDA) in December of last year, recommends reducing your saturated fat intake to a mere seven percent of caloric intake—down from its previously recommended 10 percent…
Newer Studies Debunk Keys’ Theory
The USDA’s lowered recommendation is illogical when you consider the evidence available today, which supports saturated fat as a necessary part of a heart healthy diet. For example, as discussed in the featured article, a number of indigenous tribes around the world are living proof that a high-saturated fat diet equates to low mortality from heart disease.
These include:
| Tribe | Primary Diet | Percentage Saturated Fat |
| Maasai tribe in Kenya/Tanzania | Meat, milk, cattle blood | 66 percent |
| Inuit Eskimos in the Arctic | Whale meat and blubber | 75 percent |
| Rendille tribe in NE Kenya | Camel milk, meat, blood | 63 percent |
| Tokealu, atoll islands in New Zealand territory | Fish and coconuts | 60 percent |
And then there’s human breast milk, which contains 54 percent saturated fat. Since breast milk is the most perfect diet in existence for developing infants, the presence of high amounts of saturated fat cannot easily be construed as a “mistake.”
Furthermore:
- A meta-analysis published last year, which pooled data from 21 studies and included nearly 348,000 adults, found no difference in the risks of heart disease and stroke between people with the lowest and highest intakes of saturated fat.
- Ina 1992 editorial published in the Archives of Internal Medicine, Dr. William Castelli, a former director of the Framingham Heart study, stated:
“In Framingham, Mass., the more saturated fat one ate, the more cholesterol one ate, the more calories one ate, the lower the person’s serum cholesterol. The opposite of what… Keys et al would predict…We found that the people who ate the most cholesterol, ate the most saturated fat, ate the most calories, weighed the least and were the most physically active.”- Another 2010 study published in the American Journal of Clinical Nutrition found that a reduction in saturated fat intake must be evaluated in the context of replacement by other macronutrients, such as carbohydrates.
When you replace saturated fat with a higher carbohydrate intake, particularly refined carbohydrate, you exacerbate insulin resistance and obesity, increase triglycerides and small LDL particles, and reduce beneficial HDL cholesterol. The authors state that dietary efforts to improve your cardiovascular disease risk should primarily emphasize the limitation of refined carbohydrate intake, and weight reduction.I believe that last point is very important, and is likely a major key for explaining the rampant increase in obesity, heart disease and diabetes. And once you can pinpoint the problem, turning it all around becomes that much easier.
(cont)
Read the rest of the story: Saturated Fats are Good for You.
Time to Put Ancel Keys’ Theory to Rest