Christian Kirk, WR, Cardinals- The Christian Kirk bubble has finally burst. The young receiver exploded this past Sunday, hauling in three touchdowns on the way to ending his TD-drought on the season. Murray is steadily gaining confidence, and Kirk is getting more red zone looks as Fitzgerald looks on nodding proudly and stroking his long white beard. All signs point to massive value for Kirk.
Derrick Henry, RB, Titans- Derrick Henry is currently 5th in the NFL in total rush yards. That’s thanks in major part to his 32 fantasy point performance in a win over the Chiefs. The Chiefs’ defense is questionable, but what’s not questionable is Henry’s workhorse load, especially with a quarterback like Tannehill, who is green to the offensive system.
Ronald Jones, RB, Bucs- Are the Buccaneers good? Is milk good for you? Who cares! The Bucs have produced two of the best fantasy scoring WRs this year, and now Ronald Jones looks to be a borderline RB1 tier player moving forward. The big upside to Jones as of late is his pass-catching ability—8 receptions for 77 yards.
Patrick Mahomes, QB, Chiefs- That knee seems to be holding up just fine. Mahomes returned with his superman cape still intact, and although the Chiefs suffered a surprising loss to the Titans, Mahomes continues his dominance as a fantasy stalwart. He even added some razzle-dazzle on a jump pass across the middle of the field for a 63-yard score.
Seeing Cooper Kupp’s stat line from today:pic.twitter.com/qdpzx9MIwi
Stefon Diggs, WR, Vikings- Diggs just posted his second consecutive sub 5 point fantasy performance. Diggs has always been streaky; the truly concerning reason to be cautious moving forward is the fact that his last two duds came in games where Thielen was sidelined. Even with the lion’s share of targets, Diggs cannot seem to get anything going lately.
Cooper Kupp, WR, Rams- Congratulations reader! You had as many catches, touchdowns, and fantasy points as Cooper Kupp this week. The Pittsburgh defense (apparently amazing now???) shut Kupp down, and highlighted just how hobbled the Rams offense looks this year with a banged-up Gurley. Goff could not get anything going, and with a tough stretch of good secondaries to come, now may be the time to trade Kupp.
Saquon Barkley, RB, Giants- Daniel Jones posted a 30+ point fantasy performance Sunday. You’d think then, that Barkley had a major role to play. Somehow that was not the case, as a clearly still slightly injured Barkley toughed it out for a measly 8 fantasy points. Barkley saw a loss of snap counts to Wayne Gallman, further signaling the idea that he was not fully 100%. He has a bye week to rest up, but simply put, he has not come within a mile of his supposed #1 pick value this year.
Odell Beckham Jr, WR, Browns- Christian Kirk entered Sunday’s matchup with 0 touchdowns. When the game ended, he had three times as many touchdowns as OBJ has had on the year. This isn’t for lack of targets, however. Mayfield was practically forcing the ball to OBJ in the red zone, but the two could just not get any kind of offensive rhythm going. Odell may take his talents elsewhere this off-season.
Ryan Tannehill with MAGIC, should’ve been the starter all season long.pic.twitter.com/zGBYv2kpIV
Brian Hill, RB, Falcons- Devonta Freeman suffered a foot injury, and Ito Smith is out as well. That makes Hill the lone figurehead in the backfield of a fairly potent offensive attack. Hill is the #1 waiver wire pickup in a fairly dry point of the season. He’s worth an add.
Jacob Hollister, TE, Seahawks- Hollister filled in nicely for Dissly, as he compiled 14 fantasy points en route to a 49ers upset. Tight ends are slim pickings this year, and with Hollister available on over 50% of leagues, he’s worth a waiver add.
Ryan Tannehill, QB, Titans- Tannehill has filled in for Marcus Mariota guns blazing. He’s stringing together Titan wins, and (mort importantly for fantasy owners) he’s putting up solid numbers. The AM receiver-turned-quarterback product can also get the job done with his legs—boosting his value.
Kyle Rudolph, TE, Vikings- Sure, Rudolph has been somewhat of a “bust” this season from a fantasy standpoint. However, a multiple TD game from a tight end simply can’t be overlooked when the outlook is so thin. He hauled in both red zone targets and, while only racking up 14 receiving yards, ended the night with 17 fantasy points. If you’re hurting for a tight end (nice) then give Rudolph a shot.
Marshon Lattimore was having none of it @shonrp2pic.twitter.com/7jXWf9UssZ
Marshon Lattimore is one of the best cover corners in the league. Apparently, he wanted to prove to Julio Jones (and the rest of the league) that he’s a headhunter too. This Sunday, he delivered a textbook hat-on-the-ball-wrap-up that would make your high school DB coach cream his Nike fleece joggers.
The keto diet has been quite buzz-worthy as of late, especially since the high-fat and low-carb way of eating has spawned tons of keto-friendly products and online recipes. But while the keto approach supposedly has its advantages (some claim it lowers sugar levels and gives you improved energy), there are other disadvantages (we’re talking a lot of fat consumption) to the diet that are worth acknowledging.
Yes, the keto diet is said to help accelerate weight loss, but if you aren’t careful, the diet can actually lead to unintentional weight gain. To see just how you can gain weight on the keto diet, we spoke to expert nutritionists, dietitians, trainers, and medical professionals about all the sneaky ways the keto diet may be making you gain weight. Here are some things they recommend keeping in mind.
1. Your genetics are working against you.
“The keto diet may not be working for you if it isn’t right for your body type and your genetics,” nutritionist Dr. Elizabeth Trattner told INSIDER. To determine if keto is the right diet match for your body, Tratter recommended getting your APO-E gene tested, especially since she said this gene will help you discover how you metabolize fat. She also recommended looking into other possible genetic issues, as she explains that this will help you find the best diet match for your body.
2. You aren’t taking care of yourself in other ways.
(Flickr / lululemon)
“No matter what diet you’re on, not working out or sleeping enough will definitely make you gain weight,” Dr. Trattner said. Food allergies and stress are other culprits of weight gain according to Dr. Trattner, as she said they allow for the secretion of cortisol, which causes you to hold onto weight instead of losing it.
3. You really aren’t observing the keto diet correctly.
“The only way someone would gain weight on the keto diet is if they binged on high calorie foods for an extended amount of time such as full-fat dairy, avocados, coconut oil, fatty cuts of meat and nuts,” board-certified cardiologist, Dr. Luiza Petre explained to INSIDER. To avoid sabotaging any progress you’ve made on the diet, Dr. Petre recommended being cautious of any low-carb foods, and consuming whole, real foods as much as possible.
4. You are consuming too many calories.
(Flickr / Neil Conway)
“Some will say that you don’t need to have a caloric deficit in order to lose weight, but that’s simply not the case for everyone,” explained board-certified clinical nutritionist Sunny Brigham, MS, CNS. When you are consuming a high-fat diet, it’s very easy to go overboard on the calories, Brigham said. To make sure you don’t overindulge, she suggests tracking your food intake (with an app) for a few days to see where the caloric level is, and adjust accordingly from there.
5. You are having too many “cheat days.”
“Many people observing the keto diet still have cheat meals or cheat days, and to be honest, this diet clearly doesn’t work like that,” registered dietitian Jenn LaVarderatold INSIDER. Just one day of eating too many carbohydrates can take your body out of ketosis, LaVardera suggested, which can ultimately threaten any weight loss you may have experienced on the diet.
6. You’re not eating enough.
“The body will reduce the number of calories it needs when it’s presented with a significant calorie deficit,” said Kyle Kamp, registered dietitian behind Valley to Peak Nutrition. What this means for keto dieters is that the weight loss will stall or plateau, Kamp added.
7. You’re missing hidden sources of carbohydrates.
(David Saddler / Flickr)
“There are very few foods completely devoid of carbohydrates, and foods that are not readily recognized as a high carb food will still contain some carbohydrates,” Kamp suggested. Case in point: nuts and vegetables, he said.
8. You’re drinking alcohol.
“The carbs in alcohol are not doing you any favors on the keto diet, especially since you’re only allowed a small amount of them,” suggested Lyuda Bouzinova, ACE certified fitness nutrition specialist and co-founder of Mission Lean. Given that most mixed drinks (and beer) have extremely-high sugar and carb contents, Lyuda said you’ll want to avoid them altogether when observing the diet.
9. You are eating too much fat.
“Anytime you are taking in more calories than your body needs, you will gain weight,” explained certified Nutrition Coach Esther Avant. “Too much of any food can cause a person to gain weight, and fats are no different.”
According to Avant, fats are the most calorie dense of the three macronutrient groups. Both proteins and carbohydrates have four calories per gram, she said, while fats have nine calories per gram. However, she stresses that this does not mean that fats are bad for you, but it does mean that eating a lot of them (which is usually encouraged on the keto diet) can contribute to your daily calorie intake.
10. You are eating too much protein.
“Too many proteins will stop your body from getting into ketosis due to a process called gluconeogenesis,” explained fitness trainer Ryan Weaver. Gluconeogenesis, he said, is a metabolic process that transforms excess protein into glycogen and keeps your body reliant on the energy resulted from glucose. This can usually lead to unintentional weight gain, he suggested.
This article originally appeared on Insider. Follow @thisisinsider on Twitter.
Eat normal and have this shake every day, and weight will accumulate.
You can always eat more, if it’s sustainable…
Is that really enough?
If your goal is to really pack on size you should be more aggressive. BUT, if you’re a true hardgainer there’s a psychological barrier you need to overcome, or a more aggressive bulk will never work out for you.
One of the main hurdles for you to overcome is to become okay with your “abs” becoming softer. Skinny guys almost always take solace in their abs. It makes sense, everyone has abs if they can just get lean enough. Modern culture has decided that abs=strength. Not true.
Especially not true if the rest of your body looks emaciated.
Nevertheless, hardgainers find their identity in their stomach muscles that look more like extra ribs than something capable of protecting their midsection and developing power.
If that’s you, a more modest caloric surplus is the best way to start adding some size. You won’t “lose” your abs and may even start to see an increase in definition depending on how diligently you’re training.
If any of your bulking meals look like this you have a 99.99999% chance of having a bad time.
The dirty bulk, AKA eating like an asshole, is unsustainable for true hardgainers. It implies that you’ll get a few calorically heavy days and then go back to your normal eating patterns. Being a hardgainer means that you naturally eat less than you should, you can’t trust your body to intuitively want to eat more than will feel physically comfortable.
A more modest increase of 300-500 calories is much more sustainable for the time period it takes to gain muscle. On average, if you’re gaining more than 5 lbs a month, it’s going to be mostly fat. You don’t want that. The math of a 500 calorie surplus works out to about 4.5 lbs of muscle gain per month for a novice lifter. That’s right in the sweet spot.
Get the Mighty Fit Plan now and be first in line to get it fully supported in a mobile app for free.
If this article has spurred more questions than it’s answered, check out the Ultimate Composure Nutrition Guide, it’s in my Free Resources Vault over at Composure Fitness. This guide is the perfect compliment to the Mighty Fit Plan, which is about to get a huge update shortly. If you’ve already completed the plan or are interested in it, now is the time to sign up for it so that you can be one of the first people to experience the plan in all its mighty glory after the overhaul.
In 1939, German scientist Adolf Butenandt was awarded the Nobel Prize in Chemistry for his work in documenting how hormones transfer signals between the body’s cells and organs to regulate bodily functions. His discoveries were revolutionary, paving the way for many of today’s medical necessities, including birth control and steroids.
These same scientific revelations lead, eventually, to the creation of anabolic steroids. Today, the business of manufacturing and selling synthetic testosterone is massive — and highly illegal.
Although the military is considered a team environment, if you’re looking for a promotion, it’s ultimately up to you to work extremely hard to stand out among your peers. Some troops who want to gain a physical edge on their fellow brothers-in-arms, however, turn to various types of anabolic steroids to, hopefully, more quickly achieve their goals. Not only is this illegal, it’s also potentially dangerous.
Unfortunately, finding a vial testosterone, especially on a military installation, is pretty easy and young troops don’t mind trying out the fabricated hormone in hopes it’ll make them jacked. The majority of service members who take the mass-building substance, however, usually don’t understand what it does to the body.
Note: This is a basic overview of how anabolic steroids affect the human body. As always, do your own research.
When a soldier trains, their natural testosterone levels drop dramatically as the body releases other hormones, called glucocorticoids, which helps reduce inflammation. However, glucocorticoids have a secondary effect of sending your body into a catabolic state.
Being in a catabolic state means your muscle tissue is breaking down. During that state, steroids affect hormonal imbalance in two different ways. First, they replenish testosterone levels, which hastens muscle repair. Secondly, they’re known to block the glucocorticoids from breaking down muscle fibers.
When we tear a muscle during a workout, it’s the protein you’ve consumed during the day that makes its way to the damaged fiber and restores it, making it bigger and better each time. When someone takes a testosterone supplement, it quickly moves into your cells, activating protein synthesis and enhancing the rebuilding process.
According to Dr. Mehmet Oz, the average man produces between four and seven milligrams of testosterone per day. Compare that to a bottle testosterone enanthate, which can contain up to 300 milligrams per cc. This amount is injected by the average steroid user two to three times per week.
There are more than a few unpleasant side effects to taking anabolic, like acne, gynecomastia, fluid retention, and testicular atrophy. Long-term effects can include high blood pressure, increased cholesterol levels, and liver and heart damage.
Note: WATM doesn’t condone the use of steroids, but if you’re going to do them, you should carefully review the potential risks involved.
It’s no secret that enlisted troops don’t make a lot of cash (especially when you think about what’s asked of them). The military has mandatory fitness requirements for active troops, but even so, PT sessions concentrate on limited exercises geared toward passing the PT test. Many servicemembers also have families who want a healthy lifestyle, but who can’t afford a gym membership.
Most military base gyms are pretty exceptional but, like all tools, these workout faculties don’t mean sh*t unless you know how to use them. Hiring a personal trainer to put you through a series of workouts can get super pricey and most troops can’t afford someone’s expert advice on how to get leaned out.
So we came up with a few ways to help you learn from those expensive trainers without paying a freakin’ cent.
Learn workout tips from trainers as they work with their other clients
In many of the non-exclusive gyms, once you enter the facility you’ll notice many of the trainers are putting their clients through their paid workouts out in the open. This is a great time to be at the gym.
Now, without looking like a complete stalker, it’s okay to take mental notes of what exercises they’re conducting and how they are performing them.
You can use that visual information and put it in your bag of workout routines for later. If you just happen to overhear the trainer’s personal critique of a specific exercise, then that’s a huge plus.
Search for free personal training vouchers online with no commitments
One of the best ways for physical trainers to build their fitness empires up is by online marketing and their clients’ word of mouth. The hardest part for any trainer is to get you through their door and meet with them face-to-face. To get you into their gyms, many will offer you free training sessions to prove they can bring value to your lifestyle.
If you go through with the free sessions, make sure you read all the fine print on the voucher so you’re not falling into a more significant commitment than you thought. Free personal training vouchers could be your golden ticket to a healthier lifestyle.
Casually talk to trainer and have them pitch you why they should train you
Trainers are always looking for new clients; this makes them super approachable. In fact, they will try and make eye contact with you so they can start a casual conversation with you that will hopefully lead to you setting up an appointment with them. If you want to outsmart them and get some free training, you can tell them your fitness goals and they might recommend a workout program you’ve never heard of.
Take that information to the internet and research what the hell they were talking just about. You can save money by watching free video streaming services — let ad revenue pay for your work-out!
Watch one of several thousands free training videos on YouTube
The fitness market is flooded with ripped men and women trying to teach you their way of training using YouTube as their distribution system. All you have to do is type what workout you’re looking for and at the touch of a button, you’ll have thousands of training videos to choose from at no cost.
Everyone wins in this scenario. The YouTube trainer expands their personal following and you get great advice without shelling out boatloads of cash.
Ripped people at the gym have put in the time to build that muscle mass.
If you have no idea what exercises do what, discreetly take a look at what the ripped gym-goers are doing and how they are doing it.
Like they say, “Monkey see, monkey do.” Learn the movements and attempt to mimic what you just saw — with a manageable weight. It’s a hell of a lot cheaper than spending your hard earned cash on a trainer.
FYI: Sorry to all the fitness trainers out there for this article c*ck block. But we’re telling the truth.
It’s easy to exhibit mental toughness when you know exactly where the fire is coming from, for example, hostile territory or the far side of the range. It’s a lot harder when you’re not sure if your coworkers, a rival company, or the customer standing across from you is your enemy or your ally.
I recently had the opportunity to talk to U.S. Navy Vet Dr. Seth Hickerson, the CEO of A Boost Above. They specialize in Leadership and Mental Toughness Training. It’s a little different than you may have experienced in the military though…
We talked about mental toughness, education, loneliness, breathing, domestic terrorism, and a whole bunch of other stuff. So hold onto your butts as you jump into this all too familiar rabbit hole.
How is Boost’s mission to defend the nation against domestic terrorism?
Me and my team are Vets…and we signed an oath to support and defend the United States against ALL enemies foreign AND DOMESTIC. And we believe there are domestic institutions that do not have the best interest of our citizens in mind. Rather they are focused on controlling, manipulating, conditioning people to perpetuate hyper-capitalism and elite ideologies…so we wanted to create a company that provides awareness, education, and more importantly, training to help our citizens live their best lives.
We want people to be healthy, happy, and whole…
In our world out there today, it’s all about psychological warfare, and sadly most of our citizens are completely unarmed…so they are in a losing battle. We want to equip them.
The root cause is simple. We are still utilizing antiquated systems and institutions that were designed during the industrial revolution to produce workers instead of thinkers. The world and society has changed exponentially, but we still push people through “systems,” control media, Perpetuate the illusion of “the American dream” all in an attempt to control the masses while also extracting as much money from them as possible before they die…right before they can cash out their 401ks.
Some of the U.S. Army’s Boost trained Medics.
(Dr. Seth Hickerson)
How can Boost help address the loneliness problem that’s running rampant lately?
First by educating and raising awareness as to why we have a loneliness epidemic. Technology is the main culprit…the devices we are using to “connect” us are actually isolating us. We are devolving as a species….Humans are meant to be tribal, communal, social.
We need to interact…face to face…not online.
Also, technology provides people an opportunity to constantly compare themselves to others. But what they are comparing themselves to are illusions. Not reality.
News media perpetuates this by utilizing fear-based sensationalism…they use stimulus content that makes people fearful, racist, divided, and not want to leave their house.
Social media uses fantasy-based sensationalism….the content on there is FANTASY, but people believe it is real. “Why can’t I have the nice car, vacation, job, family,” Why can’t I look like that, cook like that etc. So it makes them feel less than, feel inadequate.
These are just a few things that perpetuate loneliness.
It takes TRAINING to overcome this stuff…and that’s where we come in.
The civilian world may look cuter and nicer than the military but there’s just as much suck that needs to be embraced.
(Dr. Seth Hickerson)
How specifically can Boost be used to help service members transition out of the military more effectively?
The biggest challenge Vets face when transitioning to civilian life is the loss of identity.
Only Less than 1% of our population serves in the military. It is a tight, highly trained fraternity, brotherhood. We think, act, and behave differently.
It is difficult to transition from the warrior mindset to the civilian one.
In my opinion, the ball gets dropped because we don’t do a good job of educating and prepping Vets before this transition happens. Then when they struggle, get depressed, lose confidence etc…we stick them in the “mental illness model” and expect them to sit on couches, treat them like they are broken, and have them “talk about things” with some egg-head who has never served.
Vets need training….we are mission-oriented…always will be…we need tasks and something to work towards…we don’t need talking…we need training.
Boost is training…not therapy.
Dr. H and cohorts spreading techniques that help vets transition out of the military more successfully.
(Dr. Seth Hickerson)
Can you give a quick rundown of BAMO, why it works, and why everyone should be using the breath to help regulate themselves?
Since we are Vets…we LOVE acronyms. BAMO is one of the first techniques we teach people. It stands for Breathe And Move On. The two most powerful things in a person’s lives are their thoughts and their breath…and most people have NO idea how to control either.
BAMO is a breathing technique we teach that basically shows you how to “flip the switch” from sympathetic nervous system to parasympathetic “aka the parachute”….it is what calms you down.
When someone gets scared due to a stimulus that they have perceived as a threat it activates the sympathetic nervous systems and engages the flight, flight or freeze…rapid heart rate, blood restricts only to essential organs, fear/worry mindset, sweating, trembling, breathing rapidly…it’s very hard to perform when this is happening…so you need a quick way to flip the switch to the parasympathetic nervous system…to calm your ass down..even if it’s just for a few seconds so you can execute the task at hand.
We use the 4×4 breathing technique…a simple breathing technique that you have to PRACTICE…four seconds in through the nose, breathing into the belly, then four second exhale through the mouth…..COUNTING to four in your head on the inhale and exhale (hard to think/worry about anything else) when you are counting in your head. The trick is to practice this breathing technique often throughout the day when you AREN’T SCARED or WORRIED…so that your body can adjust to it and then automate it once any negative stimulus comes your way…that’s when you are on the next level.
Dr. H and Boost sponsor all kinds of events that help make their community stronger in their free time.
(Dr. Seth Hickerson)
At Boost we are very aware of the alarming suicide problem as it pertains to our military Veterans, and we understand they need access to more tools.
We have served on many deployments and multiple combat operations at all levels…from grunts to upper echelon (SEALs and Rangers). We are also PhD’s in Human Performance, Psychology, and Educational Leadership.
Most importantly, we are Vets that want to help Vets.
Vets need to see what they are doing as training…not therapy. The current model promotes and perpetuates a sense of brokenness. And it’s usually led by someone that has “not been there.”
Vets are warriors. They need to be treated accordingly and given the tools in a way that makes sense to them and makes them proud to be doing the training.
So that’s our approach and philosophy.
We believe that by providing a modern and fun, measurable, accessible training systems utilizing technology is imperative. Our unique methodology (mindfulness training, emotional intelligence training, cognitive fitness training, and spec ops training) can give each and every veteran the tools they need to thrive. No insurance, no appointments, no coaches, no BS…and deployable anywhere anytime.
Many of us have walked into nutrition stores, looking to buy a pre-workout supplement that’ll give us the energy we need to boost our next training session. However, if you’ve ever stopped to read the ingredients, you probably can’t pronounce half of the convoluted, scientific terms printed on the label.
Don’t worry; you aren’t alone.
The truth is that most supplement companies don’t want you to be able to read what’s in their product, they just want your hard-earned dollars. More importantly, these companies don’t want you to just make your own drink. Instead, they want their cool packaging design to sell you on their powder (which, like all the others, is the best-tasting and provides the best results).
Let’s break down what it is in most pre-workout powders that gets you all pumped up.
This is a form of amino acid that we consume naturally by eating seafood and steak. The synthetic version we find in our pre-workout drink is safe and effective for increasing muscle mass, endurance, and strength. Due to how inexpensive the compound is, it’s one of the most-used supplements on the market.
Creatine also increases the amount of water stored inside your muscles, giving you that extra mass you probably want.
Also known as “L-arginine,” this amino acid aids with wound recovery, dilating your arteries, and delivering nitric oxide, promoting that classic gym pump that everyone loves to show off. In short, you can blame “invisible lat syndrome” on this amino acid.
Pre-workout drink companies want to make you believe you’re getting bigger by the minute and L-arginine helps with that.
This is a non-essential amino acid, which means it’s something our bodies make naturally. Beta-alanine might be printed on the label under the name “CarnoSyn” and it’s makes us feel all intense and tingly as we press out those extra reps. Beta-alanine is excellent at reducing muscle fatigue, elevating your workouts to the next level.
The “explosive energy blend” or “proprietary blend”
Some labels don’t tell you exactly what’s in their blends — and if whatever’s in there is bad for you, the FDA has to prove that the mixture is unsafe before the supplement company is forced to take it off the market, which takes a long time.
Anyway, this is where the caffeine comes into the mix (as well as n-acetyl-l-tyrosine and other types of amino acids). Caffeine levels vary from product to product, but most pre-workout drinks contains between 75 to 200mg. The standard cup of coffee comes with about 95mg. To some, that’s a lot of caffeine.
L-theanine, L-citrulline, and L-valine are also commonly found in pre-workout drinks. Why you so many amino acids? Instead of wasting time waiting on the digestion process, by drinking these supplements, amino acids are shot straight to your muscles, promoting faster recovery and growth.
We’d also like to point out that you can actually mix your own pre-workout drinks and save money.
It’s no secret that service members don’t make a whole lot of money compared to the intense workload they face every single day. Since this lack of funds can limit things we like to do during our days off, we have to find little ways to compensate our cash to make sure we pay our bills.
Every few weeks, veterans should sit down and create a budget plan and adequately manage their incoming cash flow. These charges typically account for rent, groceries, and entertainment. The costs add up quickly, and it doesn’t feel like there’s much left over to put in savings.
But what if we told you that you can save some real coin if you just decided to it start hitting the gym on a daily basis?
Working out regularly has been proven to amplify your immune system — which means you won’t get as sick throughout the year. This also means you’ll save money from going to the doctor and paying that crappy co-pay. According to Tech Insider, people who exercise at least 30 minutes a day five days a week save an average of $2,500 a year.
That’s a sh*t load!
Researchers tracked heart health and annual medical expenses of 26,239 men and women for two whole years. Those who had all around poor health shelled out the cash for all those doctor visits. However, those who stuck to an exercise regiment saved $3,000 more a year than those in poor health.
Keep in mind this study includes hospitalization, prescription medication, emergency room visits, and outpatient visits. All because they spent time doing some sort of aerobic activity. Being able to save $3,000 a year may not seem like a whole lot, but divide that by 12, and you’re looking around keeping an extra $250 in your pocket a month.
Now, this study only focused on those with heart problems, but daily exercise can reduce the can of developing cancer, losing bone density, and type 2 diabetes. Acquiring these ailments isn’t as fun as looking jacked down at the beach.
Check out the Tech Insider video below if you want all this information repeated all over again.
Every so often, a new health trend emerges and takes the fitness industry by storm. Once the right celebrity endorses it, suddenly, everyone swears it works wonders and people flood the stores to buy it. However, the best advertising around is still word of mouth. That’s how many people are discovering the health benefits of ingesting small amounts of apple cider vinegar daily.
Although the organic fluid isn’t very appetizing, it contains a powerful compound called “acetic acid.” Acetic acid is a carboxylic compound with both anti-fungal and anti-bacterial properties. This unique acid lowers insulin levels (a hormone that causes weight gain), improves insulin resistance, and decreases blood sugar.
Since apple cider vinegar isn’t known for its excellent taste, consumers typically dilute a tablespoon of the insulin-resistant fluid into tall glass of water spiked with the juice from half a lemon. Many people intake the mixture twice a day — once in the morning and again at night.
If you do decide to try out this weight-loss strategy, be sure to purchase organic vinegar to guarantee its purity. There are several imitators out there and, if you want the acetic acid to work its magic properly, you must go organic.
Now, there is one drawback to the weight-loss tactic. Since the main ingredient is an acid, drinking too much can erode your tooth enamel, which isn’t pretty.
However, this drawback typically only happens when you drink the vinegar straight, without diluting it. And trust us, you don’t want to do that. It may be an effective, natural weight-loss solution, but it is not a tasty beverage. Now, for all of our E-3 and below personnel, this inexpensive weight-loss idea could be the perfect alternative too all the pricey fat-burning pills available on the market or volunteering for a deployment.
There’s something about football that just lends itself to the melodramatic emotions of our youth. It’s the closest socially acceptable approximation to gladiatorial combat young men in our modern civilized world can pursue, and as such, it tends to hold an honored place in our hearts. The gridiron is where we proved our mettle; Where we found that toughness within us we always hoped was there.
And then, just like that, it’s gone. For most of us, football ends right around when real life begins, and you’re left with no choice but to trade in your pads and passion for a steady job and a pile of bills. Although I once had college football aspirations, an injury cost me that opportunity, and I found myself working as a race mechanic alongside a dozen other “coulda beens”–if only we’d made that one last tackle, dodged that one block, or chased the dream while our knees were still strong enough to hack it.
I joined the Marine Corps at 21 years old and with no intention of finding my way back onto the field. I had found my way to rugby after my college football “career” ended, but as I checked in to my first duty station at 29 Palms, California, neither was on my mind. That is, until I noticed the battalion team practicing just a few blocks away from my barracks room.
The next season, I earned myself a starting spot on the battalion team, which led to a spot on the base team, and eventually, to the first of two Marine Corps championships. Those successes, however, were hard earned… as playing ball for the Corps wasn’t quite like it had been back home in the hills of Vermont.
Playing pulling guard meant I at least got a running start before I tried to smash these dudes.
You’re playing against Marines, some of whom are battle-hardened veterans.
As Al Pacino once so eloquently put it, football is a game of inches. For all the strategy, practice, and technique involved, football is one of the few places left that sheer toughness remains a high-value commodity. Sometimes, when everything else is even, it’s the guy that’s willing to hurt that’ll get the job done. Sometimes you have to choose between the game and your safety. Knowing that reaching for that ball thrown across the flats against a zone defense will almost certainly mean taking a helmet to the sternum and choosing to do it anyway isn’t something you’re taught. It’s just who you are.
In most leagues, you’ll be lucky to find a few players willing to throw their bodies into the grinder for a “W.” In the Marine Corps, we already live in the grinder. Infantry units field teams between combat deployments, Marines attend football practices between training rotations in martial arts and on the rifle range. Mental and physical toughness is a prerequisite to success in the Corps, and as such, the playing field is ripe with men willing to hurt in order to achieve their goals.
The things we do to have a Sergeant Major hand us a wooden football.
(U.S. Marine Corps photo by Sgt. Scott Schmidt)
Service members thrive on competition (and that can really suck).
Playing football in the Marine Corps comes with a level of competitive social pressure that can really only be compared to some high-level college teams. When you’re on a squad with a shot at some trophies, you’re representing more than the team itself, you’re representing your unit. The commanding general may not give a sh*t about your last inspection, but he does about the score of this week’s game. A slew of wins can make you feel like a celebrity, but a bad loss can make you ashamed to show your face at work… or in front of your commanding officer.
Marines, perhaps more than other services, are in a perpetual state of competition. Like Ricky Bobby, if we aren’t first, we’re last… and nobody’s going to let you forget it.
We’re all here with a job to do.
(U.S. Marine Corps photo by Cpl. Albert F. Hunt)
The Corps always comes first.
If you play football for a successful college program, you’re expected to keep up with your grades, but otherwise, the sport is your job. Marine Corps football can be a lot like that–with the obligations of the sport occasionally taking precedence over other duties (like when you go TAD/TDY for away games), but at the end of the day, the Marine Corps is a warfighting institution.
Infantry units, for instance, often had their seasons cut short by field requirements or combat deployments. Players on your team would be pulled from the roster to augment a deploying unit. Last season’s star quarterback may miss this season because he has to travel for training or worse, because he’s been injured or killed since we last took the field. Football is a way of life for most that love the sport, but nothing supersedes the Corps. We’re Marines first, football players second, and if we’re lucky, we eventually get to be old men writing stories about our days with an Eagle, Globe, and Anchor on our helmets.
Mindy N. asks: After a long run my leg muscles are tired, but my heart is not. Why doesn’t the heart need any rest?
An average of around 60 to 100 times every minute of every day of every year of your ultimately meaningless life, your heart beats… until it doesn’t. Not long after it stops, all knowledge of your having existed is rapidly forgotten. Unlike the other muscles in your body, however, your heart steadfastly rages against the dying of the light, refusing to ever get tired. But how does it manage this and why are your other muscles such slackers in comparison?
To begin with, the human body is broadly composed of three types of muscles: skeletal, smooth and cardiac. Skeletal muscles are striated (banded), and are what most of us think of when we envision a muscle — controlling pretty much all voluntary, and some involuntary, body movement.
Like cardiac muscle, skeletal muscle derives energy from ATP (Adenosine triphoweknowyoudontcare), with this being made in a few different ways. To avoid going full textbook, we’ll just briefly give the high level over simplified view here. In a nutshell, the slowest, but most efficient, method of ATP production is via aerobic respiration where mitochondria in your muscle cells draw energy from the Dark Dimension, producing ATP, a small amount of which is stored in your muscles at any given time. This stored amount is a sufficient supply to last for about 3 seconds of vigorous activity, not unlike your high school boyfriend.
Diagram of the human heart.
After this supply is taxed, with the ATP converted to ADP (adenosine diphosophate) in the process, creatine phosphate in the muscles is used to convert it back to ATP. This supply will last about 8-15 seconds.
Next up, it turns out we were totally wrong about that whole Dark Dimension thing as, in fact, your muscles continue to get ATP beyond this via a series of chemical reactions resulting in glucose being used to make the needed ATP to keep going. This glucose comes from a variety of sources, such as glycogen in your muscles, or via blood via fats, protein, stores in the liver, and from your food churning away in your intestines.
There are two high level ways this production of ATP ends up being accomplished. In the first, using large supplies of oxygen. In this case, as much as 38 ATP molecules can be produced for every glucose molecule. In the second case, via anaerobic glycolysis — not requiring oxygen — only 2 molecules of ATP are produced for each molecule of glucose. While an extremely inefficient use of the available supply of glucose, this method at least produces the ATP over two times faster than aerobic respiration and continues working for a time while you’re out of breath.
Due to glycolysis resulting in the accumulation of lactic acid in the muscles, ultimately if it accumulates faster than it can be gotten rid of, it will interfere with the anaerobic glycolysis process and your muscles are going to go all jelly and cease to work as well for a little bit. This is in part why, if you get out of breath when exercising and your body is relying more on anaerobic glycolysis, you get fatigued extremely quickly. In this case, you’re simultaneously creating lactic acid at a much more rapid rate and using up your available glucose molecules faster, but producing relatively small amounts of ATP for those molecules used. Do this for more than a minute or two and it will overtax your skeletal muscles’ ability to produce the needed ATP at the rate you’re using it. (Though, again, your mileage will vary based on your current fitness level.)
Back it off and so you’re relying mostly on aerobic respiration and you’re going to get the most bang for your buck, able to keep going all night long if you keep hydrated and well fed. Slow and steady wins the race.
Unsurprisingly from all of this, the more mitochondria there are, the faster ATP can potentially be produced if the needed molecules are present and the more the muscle can keep on keeping on. As for skeletal muscle, about 2%-8% of the volume of such muscle is mitochondria, though this varies somewhat from person to person depending on your level of physical fitness.
Moving on to smooth muscle, as you may have gleaned from the name, this is smooth with no striations. Found in your hollow internal organs (except the heart), smooth muscles work automatically, helping you digest food, dilate your pupils and take a wee-wee. As an example of smooth muscle in action, in digestion, the contractions themselves are really not too dissimilar to how your heart beat works — fluctuation of electrical potential in the smooth muscle cells which causes the muscle to contract in a rhythmic fashion, in this case called the “Basic Electrical Rhythm” or BER. This rhythm is about three times per minute in the stomach, and 12 times per minute in the small intestines. The sound you are hearing when your stomach and intestines make noise is the result of these muscular contractions mixing and moving chyme (the cocktail of digestive juices, food, microbes, etc.) and air along down the tube between your mouth and your waste disposal port.
As for the mitochondrial needs of these muscles, they are typically approximately that of your skeletal muscles, with mitochondria making up about 3-5% of the smooth muscle volume.
This finally brings us to the real hero of your life story — cardiac muscle. Like skeletal muscle, cardiac muscle is striated and like the other muscle in your body is primarily powered by mitochondria. The cardiac muscles, however, have as much as 10 times the density of mitochondria as your other muscles, at about 35% of the volume of your cardiac muscle.
It should also be noted that individual muscle cells in the heart actually do get regular rest thanks to how the heart beat actually works, which we’ll get into in the Bonus Fact in a bit. But the net result is that about 60%-70% of your life a given part of your heart is actually in a resting state.
Combining these micro-rests with the extreme amount of mitochondria and a large amount of oxygen from the heart’s awesome blood supply, this allows your heart all the ATP it needs to not get tired, assuming you’re not in an extreme state of starvation or doing some extreme form of exercise for extended periods well beyond your normal fitness regime.
On that note, the downside to needing so much ATP thanks to no extended downtime is that the heart really needs to rely on aerobic respiration to make sure it doesn’t run out of ATP, and thus it doesn’t take oxygen being cut off for too long from it before you’re going to have a bad time, unlike other muscles you can just stop using to help recover the needed ATP over time.
And, yes, it turns out the human heart can actually get tired and suffer damage if you’re trying to do some extreme form of physical activity outside your norm for lengthy periods, especially if in a low oxygen environment like at high altitude. In these cases, even the healthiest hearts can suffer damage, though given the other effects on your body of such extreme physical activity, typically most people will stop doing whatever before the heart is negatively impacted in a damaging way. In essence, your legs will give out before your heart does (usually), at least when talking energy supply. But that doesn’t mean in certain cases a measurable level of tiredness in the heart can’t be observed.
For example, in 2001, cardiologists studied a few dozen endurance athletes competing in a 400 km race in Scotland, which comprised of all manner of physical activities from paddling, rope climbing, running, biking, climbing, etc. and the whole event taking almost 100 hours. During this span, the athletes typically only slept about 1 hour per 24 hours during the event and otherwise soldiered on.
The results? At the end of the race, the athletes’ hearts were only pumping about 90% of the volume per beat they’d been managing before the race started.
That said, further research on endurance athletes calls into question the notion of “no permanent damage” being done. For example, researchers involved in a 2011 British study looking at British Olympians who competed in distance running and rowing (and specifically competing in at minimum a hundred events), found that as they aged they showed marked signs of heart muscle scarring, something that can lead to irregular heart function and, potentially, heart failure.
Of course, these are extreme examples, and for most people not doing ultra marathons regularly or competing professionally or semi-professionally in endurance events, this is unlikely to be a problem and the holistic health benefits of regular, vigorous exercise are likely to make up for it even then.
Ever wonder how the heart beat works? Well, wonder no more. In a nutshell, the heart is a four chambered pump. The top two chambers are called Atria, the bottom two are called Ventricles. They are separated from top to bottom by valves; the right and left sides are separated by a septum. So what makes the pump squeeze? When the hearts muscle gets “shocked”, it will contract and force the blood down its path, with the valves not allowing blood to flow back through the system, unless they are defective.
The blood’s path through the heart starts in a vein called the Superior Vena Cava. Then it enters the right atrium, flows through the tricuspid valve into the right ventricle. From there it travels through the pulmonic valve into pulmonary arteries, then the lungs. Now back to the heart and into the left atrium, through the mitral valve. The blood is now in the “strongest” chamber of the heart, the left ventricle. From there it gets pumped through the aortic valve and into the aorta and out to the rest of the body!
So what causes that infamous electric shock the heart receives approximately 60-100 times a minute? Short answer: Dormammu. Long answer: The exchange of electrolytes across specialized cells within the heart build up a differing electrical potential on either side of the cell. When this electrical potential reaches a certain level, it discharges and sends a shock down another unique set of cells within the heart, causing a shock and thus the contraction.
The specific set of cells that regulates the heart rate (in most people) are called the Sinoatrial node or SA node for short. The SA node (pacemaker of the heart) sits in the upper portion of the R atria near the entrance of the superior vena cava.
When the SA node sends out and electrical shock, it immediately shocks the atria. The pulse then gets “held up” in another set of cells called the Atrioventricular node, or AV node for short. This then transmits the impulse down to the bundle of His and then to two pathways called the right and left bundle branches. Then it’s transmitted to the rest of the Ventricles through what are called Purkinje fibers. All together this “shock” causes the atria to contract, then the ventricles. You’re still alive! (For now.)
So what and how do these electrolytes cause this shock? In an attempt not to give a physiology lecture of ungodly proportion, we will simply say that the main two electrolytes involved are sodium and potassium. Potassium normally sits inside the cell, and sodium outside. Potassium slowly leaks outside of the cell and sodium then goes inside the cell. This creates the differing electrical potential that builds up until the point of discharge. Other electrolytes also help in creating this differential, and they are calcium and magnesium. All together the harmony created by this yin and yang system of electrical and mechanical systems come together to make that wonderfully thumping thing inside your chest!
This article originally appeared on Today I Found Out. Follow @TodayIFoundOut on Twitter.
Sports, in large part, were halted when the U.S. military became involved in World War II. The Indy 500 was canceled to save gasoline, and the U.S. Open golf tournament was scrapped favoring resources in rubber, which typically made golf equipment. Several professional athletes, managers, owners, and even rules officials across many leagues enlisted, commissioned, or were drafted.
These sports icons sacrificed the prime of their careers for a cause bigger than themselves. On the anniversary of the Battle of the Bulge, we celebrate the lives of some of sports’ greatest stars who served during this time.
(Courtesy of World Golf Hall of Fame)
“I don’t suppose that any of the pro and amateur golfers who were combat soldiers, Marines, or sailors will soon be able to think of a three-putt green as of the really bad troubles in life,” Mangrum said when he returned from World War II. Mangrum was both a veteran of Normandy and the Battle of the Bulge. Before he left for war to fight with General Patton’s Third Army, he made a pact with his friend, Sergeant Robert Green. Each ripped a id=”listicle-2641582160″ bill in half, vowing to each return it when the war ended. Green was killed in action, thus the pair never rekindled their promise.
Mangrum and his brother spent their childhood in the backyard where his thirst for competition began. “A small creek ran behind our house,” he told the NY Times. “My brother, Ray, and I built a crude green on the opposite bank and had [sic] pitching contests with a rustyblade old mashie somebody had discarded.” Soon he was a caddie learning how to approach the game through judgment. He took first place in the first US Open (1946) golf tournament since its hiatus during World War II. He became known as “Mr. Icicle” for his calmness on the links, which he credits how nothing on the golf course could rattle him like the battlefield.
Ralph Houk is not a name that is first mentioned when thinking of a New York Yankee, but he should be. His commanding officer, Caesar Flore, spoke of his battlefield fearlessness when he sent Houk out in a jeep to do reconnaissance on enemy scouting positions. He didn’t return until two nights later, and Flore listed him as ‘missing in action.’ “When he had returned, he had a three day growth of beard and hand grenades hanging all over him,” Flore said. “He was back of the enemy lines the entire time. I know he must’ve enjoyed himself. He had a hole in one side of his helmet, and a hole in the other where the bullet left. When I told him about his helmet he said, ‘I could have [sic] swore I heard a ricochet.'”
Houk rose from Private to Major in four years and earned a Silver Star, a Bronze Star with oak leaf cluster, and a Purple Heart for when he was wounded in the calf during the Battle of the Bulge. After the war, he secured the back-up catcher’s position behind Yogi Berra and became a manager where players referred to him as “The Major” for his wartime discipline.
(Courtesy of the New York Times.)
Gino Marchetti was known primarily for two things: being a Hall of Fame defensive end for the Baltimore Colts and an entrepreneur who co-owned a restaurant called Gino’s with teammate Alan Ameche. Their influence was so great that members of the community, including New England Patriots Head Coach Bill Belichick, often muttered their slogan “Gino’s, oh yeah!” while they visited players at their favorite hamburger joint.
What most don’t know is that Gino Marchetti served as a machine gunner with Company I, 273rd Regiment of the 69th Infantry Division during the Battle of the Bulge. “You don’t realize that you are going to see some of your friends go down,” Marchetti told ESPN. “You don’t realize any of it. For example, the first time I ever saw snow, I slept in it. It’s hell.” Marchetti credits joining the Army as the greatest thing he had ever done because it gave him the discipline and toughness to compete in the NFL.
Nestor Chylak’s career behind home plate almost never came to be. While serving as a Technical Sergeant in the US Army’s 424 Infantry Regiment, Chylak was severely wounded on January 3, 1945, in the Ardennes Forest. While his battalion braced artillery fire in the blistering cold and blanketed snow, an artillery shell exploded a tree, which sent splinters traveling the speed of bullets into his face. He was blind for ten days, but ultimately regained his eyesight. He was awarded both the Silver Star and the Purple Heart.
Chylak would go on to become one of the most legendary MLB Umpires in the history of the game. He was never one to cower to a feisty manager’s tirade, nor did he get flustered from loud boos from fans. He umpired baseball’s bizarre promotion games like the infamous “10-Cent Beer Night” promotion in Cleveland and Bob Veeck’s “Disco Demolition Night” in Detroit. Both promotions ended in similar flair — a forfeiture and a flying chair. Chylak, however, umpired for 25 years in five World Series and was respected for his fairness.
At the Baseball Hall of Fame in Cooperstown, New York, a bronze plaque in the Umpire Exhibit says in his jest, “This must be the only job in America that everybody knows how to do better than the guy who’s doing it.”
Serving in the infantry comes with its fair share of hardships, both mental and physical. Rigorous schedules, deployment cycles, and long training hours can be taxing on anyone. Such a demanding lifestyle requires that you be physically fit. After all, your strength and endurance may be the reasons you survive that next, intense firefight, so exercise isn’t optional.
Now, having served time in the infantry, it’s easy for us to look back and see the things we wish we had known before loading that heavy pack on our backs and going on patrol. Invariably, veterans will tell you that they wish they had pushed themselves harder during those long PT sessions.
Sure, some exercises felt like a waste of time, but there were a select few that many of us wish we had mastered before hitting the front lines.
If this exercise looks familiar to you, that’s good — they’re also called “Jumping Jacks.” The act of jumping up and down while moving your arms and legs in a fanning motion isn’t what makes this exercise important. The fact is, the side-straddle hop is intended to promote uniformity within a squad. Everyone is supposed to hit their physical marks at the same time.
Although this movement does help with cardiovascular endurance, its primary purpose is to get troops working together and on the same rep count. If the rep count is 20 and a troop decides to wrongly start number 21 while everyone else stands at attention, they’ll be punished.
The military takes pride in achieving uniformity — there’s a reason why everyone’s got a matching uniform. The importance of consistency extends into our daily workouts. One of the best exercises we’ll perform in a group is eight-count bodybuilders.
This exercise involves moving through a series of eight positions. Start in the standing position and lean forward, touching your palms to the floor — this is position number one.
Follow the video below for a complete breakdown of the positions you’ll sequence through.
The military is known for pushing the human body to and beyond its limits. The average fitness fanatic usually counts each push-up with a single digit. That’s not how it works in the armed forces. We score each movement and for every two push-ups we complete, we only get credit for one.
How many times throughout military history has a troop had to crawl, either to save one of their brothers or to flank the enemy? The answer: countless. People don’t realize just how exhausting it is to crawl for extended periods of time. Give it a shot and see how quickly you get winded.
That’s why it made our list of infantry exercises.
Having strong legs is one of the most important aspects of fitness for the infantryman. We typically patrol on foot and haul heavy gear — both of which are made easier by keeping our legs fit. Most troops fall out of hikes because of malnutrition and sore legs. Proper squats will help you develop those essential muscles.
This sounds like a rough exercise, right? Well, it can be brutal if you’ve never done it. It’s called “Angel of Death” because the action is, essentially, the opposite of making snow angels. First, lay flat on your tummy. Next, elevate your arms and legs and proceed with making those snow angels.
This motion works out your lower back, which is essential to grunts. After a long, tactical movement, you’ll be happy you prepared your lower back — trust me.