Saturday, August 22, 2015

Regular Guy Reads of the Week: August 22nd

Sorry I wasn't able to get to this last week. But to make up for it, I have a really good collection this week! If there's one takeaway, it's that we all could use a little more health education. Have any good reads you'd like me to include? Drop a line!

Fitness Fundamentals Still Challenge Americans, Poll Finds: 75 percent of Americans don't know that you have to create a calorie deficit of 3500 to lose a pound. The average American scored 42 out of 100 on a basic fitness quiz. We have to do a better job of educating people if we're ever going to make a dent in public-health issues.

The Viralization of Pseudoscience: I was sort of hoping this piece would go a little deeper, but it's still a good rake over the coals of garbage "health" blogs. As I've said before, you don't have to read the scientific studies, but read the pros who fully understand the scientific studies. In other words, avoid the Food Babe at all costs. 

Coca-Cola Funds Scientists Who Shift Blame for Obesity Away From Bad Diets: Yes, you should be troubled when any "scientific" study comes to a conclusion that a corporate sponsor wants it to. But there is some sense in this study -- there's strong scientific evidence that our real public-health crisis is inactivity, not diet. 

The Solution to Obesity: Reacting to the Coca-Cola news, Alex Hutchinson makes a good case for why there's no one silver bullet that's going to fix our country's public health.

Southern Diet Linked to Big Increase in Heart Disease: Also, sky is blue.

Houston Texans' J.J. Watt Fuels Body With Up to 9000 Calories a Day: And I thought my daily intake of about 3000 or so was high. J.J. Watt is a freak of nature. But this is strong evidence that, if you balance your macros and keep an eye out for the bad stuff, it really is about CICO.

Overcoming a Fat-Loss Plateau: First: Have you really plateaued? The number on the scale isn't the only measurement. Next, are you really doing what you need to do? Third, has your body adapted to the point where you need to make more changes?

So You Lose All That Weight, Now What? Some great advice from top fitness professionals on how to make fitness a lifelong journey, not a destination.

15 Negative Effects of Having a Low Body-Fat Percentage: Wanna get ripped? This montage will have you re-thinking that six-pack. Remember, Regular Guys, it's about lifelong health, not fitspo pics on Pinterest.

Food Rules: This is not the greatest title for this piece. It's actually a takedown of all those "rules" people spout without any real science behind them. Don't finish everything on your plate. No carbs after 6:00 p.m. Like, what?

Fitspiration on Instagram: Where a Picture Rarely Paints a Thousand Words: This goes beyond the basic fistpo stuff. The point is that advocates of ANY fitness plan tend to show you the upside and leave the fine print for later. 

Why Weight Loss Misses the Mark: I just had a conversation a couple hours ago in which the person I was talking to quantified my getting lean and healthy in pounds lost. It's a metric, but it's just one metric. Hip-to-waist ratio is a much better one. So is body-fat percentage.

The Smart Way to Build a Fat-Loss Diet: The title has Bro Science written all over it, but this is really smart advice. Overly restrictive diets don't work -- here's how to set it up to be in a calorie deficit without feeling deprived.

Fit at 50: What It Means for Your Lifespan: Recent studies indicate that your fitness at age 50 is a major barometer for chronic conditions going forward. No time like now, Regular Guys!

The Person Who'll Live to Be 150 Is Alive Today: I like this article because much of the advice for longevity is also good advice for living a happy, healthy life now, too. Don't let your brain atrophy. Don't skimp on sleep. Be flexible in your approach to fitness.

Screaming Improves Your Workout: There's mounting evidence that grunting and even yelling confer an actual physiological advantage when you're exercising. It's not just some Bro being obnoxious. Science takes down Planet Fatness!

Why Do Some Runs Feel So Freaking Hard? Sometimes it's physical, and sometimes it's psychological. Here are some specific strategies for both preventing and dealing with off days. It's aimed at runners, but much of this is good for any fitness regimen.

Easy Does It: Here's the argument for keeping 70 percent of your running at a comfortable pace, and some advice on how to get that done.

Run-Fit Certification: RunJersey contributor Ed Halper attended Dr. Jason Karp's recent Run-Fit Certification seminar at Monmouth University. His takeaways are as useful for runners as they are for running coaches. I love the first one -- base your training on recent results, not what you did five years ago.

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