exercise

A Lesson from Jack LaLanne

by Michael on January 24, 2011 · 0 comments

A fine physical specimen. And Jack LaLanne.

It seems like just yesterday we observed fitness pioneer Jack LaLanne’s 96th birthday. On Sunday, in much sadder news, the man known to many as the first “fitness guru” has passed away. LaLanne died of respiratory failure from pneumonia after living what I’d call a long, full life.

He’s towed boats and barges while handcuffed and shackled, taken on all comers in chin-up and push-up competitions (Arnold Schwarzenegger said “no one could match him”) and sold countless books, records, gym memberships, cable-pulley exercise devices and Juice Tigers. Anyone who calls themselves a fitness trainer owes Jack LaLanne a debt of gratitude for giving them a career path.

What you may not know is that he wasn’t always the healthiest, fittest man on the planet.

From Psychotic and Suicidal to Fit and Caring

As a boy and a teen, Jack LaLanne was spoiled. Candy, cakes and pies became a reward for good behavior, and as most of us do, he craved more and more. The sugar highs and lows fueled what he called “demented” behavior. Physically he was weak and unattractive, skinny and pockmarked. He entertained thoughts of suicide. “I was psychotic,” he said. “I was malnourished. I was always getting sick. I got kicked out of school. I wanted to die.”

Dragged to a seminar by nutritionist Paul Bragg, LaLanne reached a turning point when he was told the fix for his problems was simple: ditch the sugar and eat wholesome, nutritious foods. The young LaLanne took Bragg’s advice to heart, and immersed himself in health. He quit sugary foods cold-turkey, becoming a “fish-etarian.” Exercising for the first time in his life, he became…well, Jack LaLanne.

Just being healthy and strong wasn’t enough, though: he decided it would be his life’s work to be an inspiration to others. There was no such thing as a CFT or CPT, so he got a Doctor of Chiropractic degree. He opened his first gym in 1936 and had to design equipment himself. He was given a TV show in 1952, and it ran until 1986. Throughout the years, he performed feats of strength which usually involved swimming in or near San Francisco Bay, often in handcuffs and shackles while towing heavy things.

Why? Because he wanted to demonstrate how the fitness lifestyle worked for him. Because he thought it might inspire someone to take the same path. “I care more than — you cannot believe how much I care! I want to help somebody!”

His Secret

Behind it all, Jack LaLanne knew he had an addictive personality: if he wasn’t hooked on fitness, he’d be hooked on sugar, junk food, or worse. He knew that the only way he could maintain a healthy lifestyle was to do it 100%. He exercised every day into his 90s, and never ate a bite of white flour or sugar since he was that sickly, psychotic 15-year-old. “With my personality, I could be a runaway, out with a different woman every night, drunk every night, eating and doing things that…well, you know, you’ve got it in you, we’ve all got it in us. That’s why you’ve got to take control!”

What does this mean to you? Right now, you know how easy it is for you to live better—not just physically, but mentally as well. If you find you can’t walk a path of moderation, you might have to channel your addictive behavior toward positive habits. Make fitness or socialization or resiliency your obsession. Immerse yourself in it. Live it. With the ability to connect with others via the Internet, it’s easier to do now than it was in LaLanne’s day, when he was called a crackpot for his habits.

Jack LaLanne not only got the last laugh, he laughed it for longer than the vast majority of his contemporaries. You may or may not live to be 96, but you can live like you mean it.

Here’s the man himself, back in his prime, with more on this topic:

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The Bicep Workout

by Michael on October 8, 2010 · 0 comments

muscle with ink

Of course, you could always just disguise it. (Photo by Let Ideas Compete)

As you may know, I’m not a fan of isolating body parts in a workout. It’s most important to remember your primary goal—to lose fat, build lean muscle or improve overall fitness—before embarking on a focused abdominal or bicep workout. That said, the most visible evidence of a muscular guy is the look of his guns.

When I first set foot in a gym, I had the weakest biceps you could imagine. I hadn’t done a curl in my whole life. It was kind of embarrassing, to tell the truth, to be using the same 10-15-pound weights the ladies at the gym were using. So I made the decision to put extra emphasis on my biceps. Long story short, over the years since, various girlfriends have mentioned, completely unsolicited, that they like my arms.

Rules for a Bicep Workout

Before we get to the exercises, here are a few points to remember:

Don’t overwork. Doing bicep curls every day will hurt more than it will help. The best way to target your biceps is with additional training on the days you normally do bicep exercises. If you’re following the Simple Starter Workout, that’s every 3-4 days, which is perfect.

Work the triceps too. First, it’s important in the balance of your arm to work both opposing muscle groups. Second, well-built triceps make your arms bigger too, and in less total time than it would take building biceps alone. So if you’re working the biceps hard, show some love to your triceps too.

Use your arms only. The biggest mistake I see guys making with bicep exercises is when they lean back, brace their elbows against their torso, and use their legs to help get the weight up. That not only takes the load off their biceps, it also can potentially hurt their back. Stay straight, keep your abs rigid, and let your biceps do the work. Remember to squeeze a bit at the top, and don’t lock your elbows at the bottom of the movement.

Stay in proportion. You’ve no doubt seen photos of guys with grotesque “Popeye arms,” way out of proportion to the rest of their bodies. It’s easy to get carried away, just work them a little harder, and when you see results just wanting to get them a little bigger. A rule of thumb is that your upper arms should be roughly the same circumference as your neck and calves. If you find your guns getting larger, cut back on the extra bicep workouts and maybe put more effort into your shoulders.

The Bicep Exercises

Since you should be doing this in addition to an overall workout plan, I’m going to assume you’re already doing some sort of standard curl. The following exercises are designed to either put more load on your biceps or work them from a different angle than a standard curl. You should work in one extra exercise per session, and perform it until failure (you can’t squeeze out another rep). Adjust your weight so that you can do 8-12 reps before failure, and do three sets. Also select an additional tricep exercise to alternate with each set of biceps.

Incline Curls: The incline position better stabilizes your torso and upper arms, and minimizes the swinging that can occur in the upright position. You’ll also get more resistance at the bottom of each rep. The incline should be about 45-60 degrees from flat.

Alternating Dumbbell Curls: Just what it sounds like. When you can focus on one arm at a time, you’ll be able to lift more, and lifting more makes you stronger faster.

Hammer Curls: Grab a pair of dumbbells and hold them like two hammers (your palms in). Now perform curls as you would normally, but with the weights remaining in that “hammer” position.

Reverse Curls: Hold a barbell with an overhand (palms down) grip. Now perform normal curls. Remember to keep your elbows close to your body, but not touching your torso.

Preacher Curls: These are done on a piece of gym equipment that keeps your upper arms stationary as you curl a barbell up. If you don’t see a preacher curl station, ask the floor person or another patron where it is. This is excellent for making sure you’re not recruiting any additional muscles.

The Tricep Exercises

I would be failing you if I didn’t also include some tricep exercises, for the reasons I mentioned above. Same rules as the bicep exercises, although when you work the triceps don’t bend your arms further than a 90-degree angle (to protect your joints), but use a full extension (squeeze the tricep muscles) at the other end of each rep.

Lying Tricep Extensions: You can use either dumbbells (in “hammer” position) or a barbell (palms facing away from you, called a “skullcrusher” for reasons you’ll see when you try it). Lie on a bench with your arms holding the weight(s) straight up in the air.  Lower the weight slowly until it’s 6 inches above your head, then raise it again. Keep your elbows pointing straight up at all times.

Upright Tricep Extensions: This is simply a standing version—hold two dumbbells (or one heavier dumbbell with both hands) straight up over your head, then lower them back behind you until your arms form a 90-degree angle. Raise them back to straight up.

Dips: The dip uses your own bodyweight for resistance. For beginners, most gyms have a Gravitron or other machine that uses counterbalance weights so you’re not forced to use your entire bodyweight. Start with your arms locked straight, holding your body up, then lower yourself until your arms reach that 90-degree “L-shape.” Then push yourself back up.

Off to the Gun Show

That should be plenty to give you the kind of bicep workout that will blast your upper arms. Remember to listen to your body, rest (sleep helps muscles grow) and eat nutritious, protein-rich foods to help your muscles grow without packing on fat around them. Get out there and have fun with it.

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Exercise, Meditate, Launder [Weekend Reading]

September 4, 2010 Dressing

Call it our guy version of “Eat, Pray, Love.” Don’t Blame Your Genes First up is a study by the UK’s Medical Research Council Epidemiology Unit, which found that exercise can improve the health of even those who are genetically predisposed to obesity. In the past it was assumed that many who are obese had […]

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Workouts for the Unemployed

June 22, 2010 Health & Fitness

We live in challenging times. Here in America, there isn’t a person in the country who doesn’t have several unemployed friends or family. Others are working for less than their previous salaries, just to put food on the table. Still others, having learned there’s no such thing as “job security,” are squirreling away cash like […]

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Spanx and the Spare Tire

June 3, 2010 Dressing

We all laughed when the makers of Spanx announced they would be shipping Spanx for Men. After all, the vanity of the girdle has always been the realm of the woman. We men have generally accepted for centuries now that a woman’s waist isn’t as narrow as it looks with clothes on, and that those […]

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Iron Gym Review

May 24, 2010 Health & Fitness

A while back, as one of my Last-Minute Gift Ideas for Men I mentioned the Iron Gym Total Upper Body Workout Bar. I also mentioned that I ordered one for myself. After using it for five months, I thought I’d let you know my thoughts on what’s become one of the most wildly popular pieces […]

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Workout: High Intensity Interval Training

May 19, 2010 Health & Fitness

Conventional wisdom has long held that an effective weight-loss program requires a good 30 minutes or more of fat-burning exercise, 4-5 times a week, before you’ll see much of a result. Well, what if I told you there’s a way to trigger your body’s fat-burning chemistry in 20 minutes or less, 3 times a week? […]

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10 Ways to Get Off Your Butt

March 4, 2010 Health & Fitness

It’s news, but it’s not news: scientists have found that sitting for long periods of time is bad for your health. While you should just be able to feel that a sedentary lifestyle is the inverse of fitness, now there’s evidence that actual negative changes in your body occur while you’re sitting still. Healthy substances […]

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