The Brecon Beacons are
the mountains and the challenge they hide is the Fan Dance- the infamous run
taken on by potential members of British Special Forces as part of their
selection process.
Although more than 50
years old, the original challenge route is still used as a real test for all
potential SAS recruits. It’s not too hard to spot them with anyone running in
tiny shorts with a fridge-sized pack on their back being a likely suspect.
Since the end of the
Second World War, the Brecon Beacons have served as the proving ground for
Britain’s elite soldiers, with the SAS
in particular basing a large part of their selection process in the hills.
The essential elements
of the “Selection” program have remained constant and unchanged since 1956, a
series of back to back self-navigated, heavy load-bearing test marches, wearing
boots and carrying an assault rifle over arduous mountain terrain, whatever the
weather condition.
Throughout four weeks
of physical assessment there are a number of standout tests, “The Fan Dance” is
one them.
The infamous 24km route
over both sides of Pen y Fan at the end of Week 1 has always been considered
the yardstick of a candidates potential to reach Test Week and ultimately pass
the Special Forces “Selection” programme.
Being overweight always
comes with several health risks.
The body tends to gain weight due to poor
eating habits, sedentary lifestyle and lack of physical exercises. Today,
health experts and nutritionists emphasize on maintaining a healthy body that
follows BMI (body mass index) standards. However, it's not easy to lose weight
quickly without a proper plan.
Some people opt for
different methods like dieting, exercising, medicines and so on. But experts
say, one can easily reduce weight and optimize his BMI using natural methods
and resources. Let's explore some tips on how to lose body weight in a natural
way.
How can I lose weight
naturally: some killer tips from the experts
* If someone wants to
rely on the natural resources for reducing his weight, he must adopt multifaceted
approach instead of following a single method. He should concentrate on
developing and following a combined plan to influence the systems inside the
body. The methods should be optimized properly to work as a standalone system.
* The natural methods
won't be able to reduce the weight overnight. They take some time and slowly
optimize the systems, burn excess carb and fat inside the body. The process
suits everyone and doesn't expose an individual to any health risks. That's why
most nutritionists and dieticians recommend adopting these natural methods than
anything else.
* Foods and dietary
components play vital role in these natural weight lose concepts. Foods
containing simple carbohydrates are the major reason of fat and carb deposition
inside the body. That's why an individual should remove those ingredients from
his recipes and change his food habits accordingly. This is a secret of natural
weight lose process.
Losing weight
naturally: a comprehensive guide for overweight strugglers
* Carbohydrate plays a
major role in deposition of excess fat and glycogen in different body tissues.
These ingredients are responsible for excess body weight too. So these
ingredients should be avoided as much as possible. An individual should prepare
a plan that's devoid of sugar, flour, rice and starch-rich vegetables.
* Those high carb foods
should be replaced by green leafy vegetables that contain more fibers. The
fibrous vegetables help reducing the body weight potentially. When a person
consumes such vegetables, his bowel habits improves and the excess deposition
of carbohydrate and fat is removed from the body in a natural way.
* Most experts
recommend drinking plenty of water. Water has multiple effects on the excess
glycogen and fat molecules deposited in different tissues of the body. Drinking
plenty of water can easily dissolve those solid deposits into soluble particles
and removes them away from the body through different pores and channels.
* Finally, it's
important to follow a routine, disciplined lifestyle. An individual trying to
lose weight should concentrate on developing proper sleeping habit. He must
plan some time for exercising and vigorous physical activities. It's not easy
to make a single natural weight lose method work! The methods should be mixed
and managed to develop a killer plan to reduce and optimize bodyweight.
Losing weight naturally
isn't possible overnight. An individual can only become successful with his
targets if he follows the rules and bring necessary changes in his lifestyle.
The methods discussed here are considered as the basic approaches towards
natural weight management. Following this will definitely help reducing the
weight over time without exposing the body to any potential threats.
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How hard is it for you
to keep a straight face when one of your friends or family members starts to
tell you how much they enjoy exercise?
They go on to describe,
in detail, their weekly routine of strength training and aerobics. At about the
time they reach the point of telling you about their Thursday kickboxing class,
you're ready to scream.
You'd never be able to
find the time to spend 90 minutes at the gym every day. Needless to say, even
if you could carve out a chunk of time, you can't imagine going on the same
tirade about how much you loved your daily sweat sessions. Wouldn't it be great
if you could tell this person that all of their time spent in the gym is a
total waste?
You might just get your
opportunity to do so. The majority of gym-goers pay for their membership simply
because they want to lose weight or stay slimmed down. But as it turns out,
exercise isn't really the key to weight loss and maintaining an ideal body
type.
The best way to ensure
that you look good in our jeans, and this includes your aerobically attuned
friend, you need to eat right. While exercise is beneficial to your overall
health, bouts of 30-40 minutes four times a week is all you need to reap the
cardiovascular and brain-healthy benefits. However, if looking good is a
priority, above all else, proper diet and nutrition are required for anyone to
stay at a healthy bodyweight for their height.
In fact, exercise might
even backfire if your goal is weight loss. Studies show that most women who
began a moderate or rigorous exercise regimen, during which they exercise 60-90
minutes most days of the week, end up eating more than they had before they
started. Rewarding yourself with a muffin or extra helping of pasta after a
hard workout serves to negate the energy expenditure.
A single muffin might
not seem so horrible. But you might not think so if you realize how much
physical activity it would take to use the calories that a post-workout snack
contains. A single muffin can contain as many as 360 calories. This means that
you would need to mow the lawn for 66 minutes, jog for 33 minutes, lift weights
for 115 minutes or fold laundry for 230 minutes before that muffin is all used
up.
Also, exercise sends
your appetite into overdrive. The human species was not designed for strenuous
physical activity. We were meant to be moderately active throughout our waking
hours. So when we run five miles in the morning, our body compensates this
energy loss with an extra bagel.
And if you think you
have the ability to use will power and discipline to help you sidestep the
pitfalls of increased appetite and using food as a reward, think again. We can
only fight our biological make-up for so long. Ask any yo-yo dieter and binge
eater. The act of fighting against your natural tendencies will only make the
problem worse. You'll end up gaining more weight than what you had initially
set out to lose.
The next time you find
yourself stuck in a conversation with a fitness guru you might want to stop and
remember this article. If there happens to be a blueberry muffin nearby, offer
one to your pro-exercise friend. Hopefully they'll be thrilled by the news of
how much more time they'll need to spend in their favorite place on Earth.
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The Fan Dance is not the only arduous race out there.
When you think of
mountain races in the UK, the most famous is of course the Original Mountain
Marathon, or the OMM. The OMM, now 50 years old, first took place under its
original name the KIMM in 1968 in the North Pennines and was won by Ted Dance
& Bob Astles. The OMM today is a considerably larger event, with multiple
categories, and distanced. It gained prominence in 2008 when taking place in
the Lake District, and a severe storm and some over-zealous media reporting
claimed hundred's of people's lives were at risk. In reality, all the
participants were well prepared for tough mountain events, had the right
clothes and training, and made their way off the hills to safety. Other copycat
events have duplicated the same format with some success.
Other events took a
different approach. The Dragon's Back race, which was spoken of in almost
fabled, hushed tones in Richard Askwith's book "Feet in the Clouds",
involved pairs running down much of the length of Wales over inhospitable
terrain, including Crib Goch, over several days. In recent years the race has
been resurrected, though it carries a significant entry price compared to the
original outing.
Famed for its
brutality, was the short-lived, Dead Sheep 100 or Dead Sheep Marathon as it was
known, though technically it was an ultramarathon as it was sold as 100 miles
long. It took place once in 1987, long before the days of the internet. 20
individuals took part in the event, which consisted of 5 x 20-mile laps of
inhospitable Welsh mountain terrain, featuring deep peat bogs and water-table,
but rarely reaching heights above 600m. The mystery that surrounds it began due
to a strange entry process, where candidates had to submit information and
evidence completed tasks, as well as submit their race and mountain experience
before being accepted. Eight of the field quit after just one lap, and Seven
more quite after two laps. All were in various states of exhaustion, and most
with foot trauma. Four runners quit after three laps. The final runner Mark
Montrail left for the forth lap, now in darkness, and didn't return. Mountain
Rescue teams were sent out, and Mark was eventually found alive in a remote
sheep fold, delirious and with onset hyperthermia, some 20 hours later. He
retired from all races after the event, and has always refused to talk about
the experience. The organisers pulled what was planned to be a yearly event
after the search and rescue teams cautioned their difficulty in extracting Mark
from such as remote area.
Mountain running in the
UK can certainly be dangerous, and several fell runners have died on
FRA-affiliated events, leading to introduction of better safety standards.
Improved registration, vetting, finish line checks, minimal carried equipment
and paramedics have all vastly improved accident and mortality rates.
Fundamentally, participants must be able to navigate using a map and compass,
in the dark or poor weather. GPS and electronic aids are at best frowned upon,
but more usually outright banned in many such events. All sign waivers or
disclaimers saying they are competent and responsible for their own safety. In
tough mountain races the key learning is preparation of kit, practice of
navigation, and supreme mental toughness, with racers adopting the motto "Fortis
Fortuna Adiuvat", or Fortune Favours the Bold.
When entering any of
the above races, remember that "fortis fortuna adiuvat", or Fortune
Favours the Bold. Half the fun is the entry process, half the fun is running.
The races are mostly run in your head, so mental preparation is wise. Run Well.
Intermittent Fasting
(IF) refers to dietary eating patterns that involve not eating or severely
restricting calories for a prolonged period of time. There are many different
subgroups of intermittent fasting each with individual variation in the
duration of the fast; some for hours, others for day(s).
This has become an
extremely popular topic in the science community due to all of the potential
benefits on fitness and health that are being discovered.
WHAT IS INTERMITTENT
FASTING (IF)?
Fasting, or periods of
voluntary abstinence from food has been practiced throughout the world for
ages. Intermittent fasting with the goal of improving health relatively new.
Intermittent fasting involves restricting intake of food for a set period of time
and does not include any changes to the actual foods you are eating. Currently,
the most common IF protocols are a daily 16 hour fast and fasting for a whole
day, one or two days per week. Intermittent fasting could be considered a
natural eating pattern that humans are built to implement and it traces all the
way back to our paleolithic hunter-gatherer ancestors. The current model of a
planned program of intermittent fasting could potentially help improve many
aspects of health from body composition to longevity and aging. Although IF
goes against the norms of our culture and common daily routine, the science may
be pointing to less meal frequency and more time fasting as the optimal
alternative to the normal breakfast, lunch, and dinner model. Here are two
common myths that pertain to intermittent fasting.
Myth 1 - You Must Eat 3
Meals Per Day: This "rule" that is common in Western society was not
developed based on evidence for improved health, but was adopted as the common
pattern for settlers and eventually became the norm. Not only is there a lack
of scientific rationale in the 3 meal-a-day model, recent studies may be
showing less meals and more fasting to be optimal for human health. One study
showed that one meal a day with the same amount of daily calories is better for
weight loss and body composition than 3 meals per day. This finding is a basic
concept that is extrapolated into intermittent fasting and those choosing to do
IF may find it best to only eat 1-2 meals per day.
Myth 2 - You Need Breakfast,
It's The Most Important Meal of The Day: Many false claims about the absolute
need for a daily breakfast have been made. The most common claims being
"breakfast increases your metabolism" and "breakfast decreases
food intake later in the day". These claims have been refuted and studied
over a 16 week period with results showing that skipping breakfast did not
decrease metabolism and it did not increase food intake at lunch and dinner. It
is still possible to do intermittent fasting protocols while still eating
breakfast, but some people find it easier to eat a late breakfast or skip it
altogether and this common myth should not get in the way.
TYPES OF INTERMITTENT
FASTING:
Intermittent fasting
comes in various forms and each may have a specific set of unique benefits.
Each form of intermittent fasting has variations in the fasting-to-eating
ratio. The benefits and effectiveness of these different protocols may differ
on an individual basis and it is important to determine which one is best for
you. Factors that may influence which one to choose include health goals, daily
schedule/routine, and current health status. The most common types of IF are
alternate day fasting, time-restricted feeding, and modified fasting.
1. ALTERNATE DAY
FASTING:
This approach involves
alternating days of absolutely no calories (from food or beverage) with days of
free feeding and eating whatever you want.
This plan has been
shown to help with weight loss, improve blood cholesterol and triglyceride
(fat) levels, and improve markers for inflammation in the blood.
The main downfall with
this form of intermittent fasting is that it is the most difficult to stick
with because of the reported hunger during fasting days.
2. MODIFIED FASTING -
5:2 DIET
Modified fasting is a protocol
with programmed fasting days, but the fasting days do allow for some food
intake. Generally 20-25% of normal calories are allowed to be consumed on
fasting days; so if you normally consume 2000 calories on regular eating days,
you would be allowed 400-500 calories on fasting days. The 5:2 part of this
diet refers to the ratio of non-fasting to fasting days. So on this regimen you
would eat normally for 5 consecutive days, then fast or restrict calories to
20-25% for 2 consecutive days.
This protocol is great
for weight loss, body composition, and may also benefit the regulation of blood
sugar, lipids, and inflammation. Studies have shown the 5:2 protocol to be
effective for weight loss, improve/lower inflammation markers in the blood (3),
and show signs trending improvements in insulin resistance. In animal studies,
this modified fasting 5:2 diet resulted in decreased fat, decreased hunger
hormones (leptin), and increased levels of a protein responsible for
improvements in fat burning and blood sugar regulation (adiponectin).
The modified 5:2
fasting protocol is easy to follow and has a small number of negative side
effects which included hunger, low energy, and some irritability when beginning
the program. Contrary to this however, studies have also noted improvements
such as reduced tension, less anger, less fatigue, improvements in self
confidence, and a more positive mood.
3. TIME-RESTRICTED
FEEDING:
If you know anyone that
has said they are doing intermittent fasting, odds are it is in the form of
time-restricted feeding. This is a type of intermittent fasting that is used
daily and it involves only consuming calories during a small portion of the day
and fasting for the remainder. Daily fasting intervals in time-restricted
feeding may range from 12-20 hours, with the most common method being 16/8
(fasting for 16 hours, consuming calories for 8). For this protocol the time of
day is not important as long as you are fasting for a consecutive period of
time and only eating in your allowed time period. For example, on a 16/8
time-restricted feeding program one person may eat their first meal at 7AM and
last meal at 3PM (fast from 3PM-7AM), while another person may eat their first
meal at 1PM and last meal at 9PM (fast from 9PM-1PM). This protocol is meant to
be performed every day over long periods of time and is very flexible as long
as you are staying within the fasting/eating window(s).
Time-Restricted feeding
is one of the most easy to follow methods of intermittent fasting. Using this
along with your daily work and sleep schedule may help achieve optimal
metabolic function. Time-restricted feeding is a great program to follow for
weight loss and body composition improvements as well as some other overall
health benefits. The few human trials that were conducted noted significant
reductions in weight, reductions in fasting blood glucose, and improvements in
cholesterol with no changes in perceived tension, depression, anger, fatigue,
or confusion. Some other preliminary results from animal studies showed time
restricted feeding to protect against obesity, high insulin levels, fatty liver
disease, and inflammation.
The easy application
and promising results of time-restricted feeding could possibly make it an
excellent option for weight loss and chronic disease prevention/management.
When implementing this protocol it may be good to begin with a lower
fasting-to-eating ratio like 12/12 hours and eventually work your way up to
16/8 hours.
COMMON QUESTION ABOUT
INTERMITTENT FASTING:
Is there any food or
beverage I am allowed to consume while intermittent fasting? Unless you are
doing the modified fasting 5:2 diet (mentioned above), you should not be eating
or drinking anything that contains calories. Water, black coffee, and any
foods/beverages that do not contain calories are OK to consume during a fasting
period. In fact, adequate water intake is essential during IF and some say that
drinking black coffee while fasting helps decrease hunger.
IF YOU JUST WANT THE
BENEFITS:
Research on
intermittent fasting is in it's infancy but it still has huge potential for
weight loss and the treatment of some chronic disease.
To recap, here are the
possible benefits of intermittent fasting:
Shown in Human Studies:
1. Weight loss
2. Improve blood lipid
markers like cholesterol
3. Reduce inflammation
4. Reduced stress and
improved self confidence
5. Improved mood
Shown in Animal
Studies:
1. Decreased Body Fat
2. Decreased levels of
the hunger hormone leptin
3. Improve insulin
levels
4. Protect against
obesity, fatty liver disease, and inflammation
5. Longevity
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Eddie Hall is now the World's Strongest Man in the World.
He is the winner of
2017 World's Strongest Man competition and announced his intention to retire
from the World's Strongest Man and return to lower weight competitions after achieving his lifetime ambition.
Eddie was born in
Newcastle-under-Lyme.
After training as a body-builder he entered the strongman
circuit and completed a strongman’s camp at the Iceman gym in Stoke-on-Trent.
In 2010 his fellow
Staffordshire competitor, Dave Meer, had to drop out of the England
Championships organised by Elite Strongman because of injury.
Meer arranged for
Hall to take his place which led to Hall making it into the 2010 finals, which
he won on his first attempt by half a point.
Earning a place at the
UK Strongest Man 2011 competition in Belfast which ended with Eddie Hall as the
UK’s Strongest Man, with Ken Nowicki in 2nd and Rich Smith in 3rd.
His win was
helped by Hall setting a new national record in the “Viking Hold”, hanging on
to 20 kg axles in each hand at full stretch for one minute and 18 seconds.
Winning the UK title
meant that Hall became the first choice to replace Jono MacFarlane of New
Zealand in the Giants Live Melbourne event in February 2012, when the
MacFarlane suffered a back injury.
Hall placed fourth in his first taste of
international competition.
In April 2012, Hall was
invited to compete at Europe’s Strongest Man, another Giants Live event.
This
was held at Headingley Carnegie Stadium, home of the Leeds Rhinos Rugby League
team and Hall found himself competing alongside six of the ten finalists from
World’s Strongest Man 2011, including two time World’s Strongest Man, Zydrunas
Savickas.
Hall finished in a respectable eighth place.
In July 2016 Eddie set a
new world record in the deadlift with a lift of 500 kilograms (1,100 lb),
besting the world record he had previously set at 465 kilograms (1,025 lb) earlier
that same day. The 500 kg lift made Hall pass out!
Currently, Eddie "The Beast" Hall is the world's strongest man 2017.
Eddie the Bulletproofbodies Team salute you. Video: https://www.youtube.com/channel/UC6IoVlmHWrWpJoAj7QKPeRA
So you want to start
the New Year with an exercise routine, good for you!
The key to creating a
long-term habit of exercise is to choose the right level of intensity for your
mind and body.
Basically, if you've
been a couch potato for the last five years, it would be half-assed crazy
stupid foolish to start working out hard-core six days a week (and I mean half-assed
crazy stupid foolish in the most loving way!).
Too Much Too Soon =
Burnout
Simply put, your body
is not ready for extreme change all at once. Yes, you can get there eventually,
but it's not safe to dive into Crossfit classes six days a week when you
haven't even walked around the block in six months.
The likelihood of
injury is very high when you don't have as much strength, flexibility or body
awareness as you used to. Not only that, but your brain is going to become
exhausted and burnt out with too much change, and it won't be long until you're
right back where you started: on the sofa. But this time, your ankle is wrapped
because you strained it and you can't straighten your leg because you pulled
your hamstring!
Start Out Slow
The government officially
recommends that we get 30 minutes of moderate exercise, 6 times a week. It says
"moderate," not even vigorous. That means movement like walking,
stretching, or body weight exercises are appropriate and entirely acceptable.
Start here and then progress to the harder stuff when you are physically and
emotionally ready.
Can you even touch your
toes? That would be a great place to start.
If you're already doing
some sort of exercise, this still applies to you. When you're ready to amp it
up, just kick things up a notch. One notch, not five notches. Choose a goal
that will push you just enough.
Before you begin your
new routine, ask yourself the following questions:
1. When was the last
time you exercised?
2. If you've stopped,
why did you stop? If you've been consistent, how long have you been at this
level of intensity?
3. How do you feel
about exercise? Do you look forward to it, or it is a chore?
Keep in mind that
exercise is not a magic eraser for the French fries and hamburger you had for
dinner last night. Exercise will never make the calories you ate disappear; it
is simply a bonus-extra credit-for your body and health on top of your healthy
diet.
How are you ramping up
your exercise routine?
Christie Miller offers
a balanced approach to healthy living through diet, fitness and life coaching.
She does not believe in deprivation, forbidden foods or spending hours upon
hours in the gym. Living healthy and happy is all about moderation in all
things. Christie is certified in nutrition, personal training and life
coaching.
She gives you the tools
to guarantee you never fail at dieting again in her 5-part video series Why
Dieters Fail. Grab it for free at http://www.EatTrainWin.com
