Saturday, June 13, 2015

Regular Guy Reads of the Week: June 13th

Once again, I slacked off and am a day late. But I really like this batch of articles. A lot of stuff about the mental side of being a Regular Guy, and some good stuff on nutrition, too. Definitely some ideas worth discussing! 

Stop Lifting Weights If You Want to Gain Muscle: This isn't what you're expecting. What the author means is stop putting too much weight on the bar. Yes, progressive overload builds muscles, but only if you maintain form to target the muscles you're trying to build. This is more about the mental side of that issue -- in other words, let your ego go.

The Dumbest Myth in Nutrition: Any diet plan that doesn't tilt the CICO scale to a deficit, axiomatically, cannot work. There are many ways to get there, but any plan that promises you results without having to burn more than you consume is in denial of the First Law of Thermodynamics.

Fat-Shame Yourself: This is probably the most controversial piece I've ever linked to. I really like Chris Shugart, and I'm totally down with what he's getting at here. But you may disagree with his in-your-face approach. I don't think he's advocating fat-shaming others, but his point is that "body acceptance" is a nice way of saying "excuse making." Regardless of where you fall in this debate, this is a must-read. Seriously. Don't skip it.

HIIT Is Not for Everyone: You guys know how much I love high-intensity interval training. But it is intense, and it does tax your system -- leaving you susceptible to burnout and injury.

"Excessive Exercise" Proponents Soften Their Views: James O'Keefe and his cohorts have more or less admitted they were wrong. No, too much running won't kill a Regular Guy. Now let's have them acknowledge how irresponsible their publications were.

How Not to Become a Crazy Person Around Food: This is written from the perspective of an ultra-marathoner, but there's some good common-sense nutritional advice here. Carbs are not the enemy.

Fear and Loathing at the Races: This is the serious side of my most recent RunJersey article. No matter how good you get, you still feel like a fraud. And it's not the worst thing in the world.

The Six Best Exercises for New Runners: This is some basic core stuff that will really help you if you're just getting going. I'll go over some of this in part two of my HIIT piece.

How Do I Build a Training Base: You can't always be in training mode. You need to build up a solid fitness base so that you can get the most of your competition-specific training plans. I guess in some respect, this is about periodization. 

How Many Days a Week Should You Exercise: Short answer: at least three. Go Rutgers!

Carbs Rock: Proof From ACSM That High-Carb Diets Beat Low-Carb Diets Every Time: I'm not totally swayed by this, but I think it does bolster the case that you don't need to go bananas about taking in too many carbs. I think you have to examine where you are now and what your goals are before you can determine your macro targets.

We're More Concerned About Nutrients Than Actual Foods: We tend to look at our macros and micros independent of the food we're eating. I don't think this is a bad thing, but take it to its logical conclusion and you'll advocate the Twinkies and Centrum diet.

10 Ways to Cause a Running Injury: This is also some good, basic common-sense advice, like don't skip your warmup, don't do too much too fast, etc.

Healthy Food Is Cheaper Than McDonald's: And for many of us, it's just as convenient. Here are some ideas to kick the fast-food habit. 

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