A sixpack of kettlebell studies to remind trainers and trainees, alike, that there are more things you can lift than just dumbbells and barbells (various authors)

A sixpack of kettlebell studies to remind trainers and trainees, alike, that there are more things you can lift than just dumbbells and barbells (various authors)

I have never gotten hooked to kettlebells myself and would never agree to exchange my barbells and dumbbells for the finest set of kettlebells for more than one week, but if you take a look at some of the studies that have been published in the past 12 months or so, there is sufficient evidence to suggest that the incorporation of kettlebell workouts into your routine, as a means to provide new muscular and metabolic stimuli, could yield highly beneficial results:

Kettlebell swings restore and enhance back health and function (McGill. 2012) On the basis of electromyography, ground reaction forces (GRFs), and 3D kinematic data the researchers determined that kettlebell swings create a "hip-hinge squat pattern characterized by rapid muscle activation-relaxation cycles of substantial magnitudes (∼50% of a maximal voluntary contraction [MVC] for the low back extensors and 80% MVC for the gluteal muscles with a 16-kg kettlebell) resulting in about 3,200 N of low back compression." The way the swings activate the abs and the unique loading patterns of the posterior shear of the L4 vertebra on L5, which is opposite in polarity to a traditional lift could make it a valuable tool in re- and prehab.	Kettlebell swing training improves maximal and explosive strength (Lake 2012) 21 healthy men  were randomly assigned to either a kettlebell (KB) or jump squat (JS) training twice a week. The KB group performed 12-minute bouts of KB exercise (12 rounds of 30-second exercise, 30-second rest with 12 kg if lower than 70 kg or 16 kg if higher 70 kg). The JS group performed at least 4 sets of 3 JS with the load that maximized peak power—Training volume was altered to accommodate different training loads and ranged from 4 sets of 3 with the heaviest load (60% 1RM) to 8 sets of 6 with the lightest load (0% 1RM). The increase in maximum strength of 9.8%, as well as explosive strength (+19.8%) were identical in both groups
Kettlebell training has "has potential for improving some components of MetS in middle-aged women." (Moreno. 2011): While the changes the author of the thesis observed in response to 10 weeks twice weekly kettlebell training did not reach statistically significance (probably due to the low subject size of N=6 physically inactive women, mean age (mean age 48.8y, BMI 31.8) the trends in " fasting glucose and body fat were encouraging and suggest that kettlebell training has potential for improving some components of MetS in middle-aged women."	Kettle bell workouts can decrease blood pressure (Douglass. 2012): Eight resistance trained pre-hypertensive and HTN males saw statistically and more importantly clinically significant declines in blood pressure (to normal levels!) in the course of a randomized cross-over designed study which included 12 minutes of continuous two-handed swings (THS), three sets of a 6 exercise circuit (CIR), and a resting control (CON).
Kettlebell training can improve strength, power and and endurance (Mannocia. 2012):  23 subjects (age 18-72 years) were required to perform a10-week kettlebell training program that took place in a group setting two times per week. Post hoc pairwise comparisons of assessments barbell clean and jerk, barbell bench press, maximal vertical jump, and 450 back extensions performance revealed significant time x group interaction and a main effect (p < 0.05) for the bench press, a trend toward a time x group interaction and a significant main effect for clean and jerk. These observations suggest "that kettlebells may be an effective alternative tool to improve performance in weight- and powerlifting".	10 min of treadmill running may burn more more energy, than a short 10-min kettlebell drill, but pro-anabolic & strength edurance effects speak in favor of 'the bells' (McGill. 2012): Only those who still believe in santa... ah, I mean the calories in vs. out theory of weight loss, will probably care, whether they are burning 12.5 or 17.1kcal/min and therefore this "advantage" would hardly be important even if the participants had not been sprinting part of their 10min on the treadmill just to make sure to achieve the prescriped (identical) rates of perceived exertion. And as usual, there is no reason, why you could not switch back and forth from one "drill" to another.

How Working Out Changes the Morphology of Your Body Fat - Why This Explains that Intensity and Explosiveness Hold the Key to Getting and Staying Lean

How Working Out Changes the Morphology of Your Body Fat and Why This Explains that Intensity and Explosiveness Hold the Key to Getting and Staying Lean, Fit and Healthy - SuppVersity: Nutrition and Exercise Science for Everyone

So far for the stuff that will make you look smart, when you parrot it in front of your gymbros. In order to not just look smart, but also be smart -- and in this case train smart -- you will yet also have to know the implications of these revelations and this is exactly what the rest of this article is going to deal with:

• 

  Making HIIT a Hit! learn how in the SuppVersity  Special (read more) and use it to get lean & healthy and, more importantly, stay lean and healthy!

  HIF-1α <> PPAR-γ <> adipocyte crosstalk - an(-other) argument for high intensity exercise: Since the HIF-1α response to a given training stimulus decreases once the body has adapted to the stressor by increasing its exercise capacity (Lundby. 2005). The crosstalk between HIF-1α, PPAR-γ, and your fat cells provide another reason to work out in the higher range of the VO2max continuum and to never neglect the imperative of constant progression (even if it's only a progression of 0.1km/h during your sprints on the treadmill - adaptation means stagnation, if you don't raise the bar appropriately)

• Wnt10B response to stretching - an argument for heavy eccentrics and/or statics to revamp your body (less fat, more muscle!): The findings of Akimoto et al. point towards the existence of another rather strength-training specific contributer to the fat loss and leanness promoting effects of exercise - the stretch-induced activation of the wingless-type (WNT) MMV integration site family member WNT10b, the quasi cousin of an upstream mediator of HIF-1α (Akimoto. 2005). The activation of the WTNs does actually get down to the root of the trouble and will not just inhibit the formation of new fat cells from pre-adipocytes, it will also divert the mesenchymal and not yet specialized stem cells to turn into osteroblasts (bone) or myoblasts (muscle). In fact, research has shown that WNT signaling is a major contributer to both the recruitment of new muscle progenitor cells from the aforementioned pool of yet unspecific stem cells and skeletal muscle hypertrophy (Polesskaya. 2005; Armstrong. 2005).

• 

  You will also benefit from integrating plyometrics into your existing routine - build the Jack of All Traits Workout
  

  The greater WNT response to power vs. strength training points towards the superiority of a plyometrics to get and stay lea: In view of the results of Leal et al., who report a 3x greater WNT gene response to power compared to strength training in their 2011 paper on the effect of different resistance-training regimens on the WNT-signaling pathway, plyometrics, which have way more in common with the power training protocol in the Leal study (40% lighter weights; faster, explosive contractions) than whatever powerlifting routine you may have been thinking of, should be a superior means to stay lean (Leal. 2011)

• Exercise restores your body's fat gauge: If you wanted to pointedly summarize the exercise induced reductions in leptin expression, the associated restoration of leptin sensitivity in the obese, and the increased adiponectin release relative to the increase in fat cell diameter, you could actually say that exercise restores your body's fat gauge. It allows your brain and the other organs to see how much body fat you still got and have them react appropriately. Funnily this is also why you body will, clever as is is, pull the emergency break, whenever your body fat levels become too low (cf. "The Athlete Triad Series").

Did you know that 10% of the fat cells have to be renewed every year? I know this is speculative and we are not talking about ZERO adipocyte maturation here, but what do you think will happen when a fat cell is due and you just hit the off-switch on adipocyte maturation?

A final word of caution: I am well aware that some of you may take this article as justification for training themselves into the ground. So please(!) keep in mind that hypoxia induced WNT10 and stretch induced WNT10b signaling, as well as most of the other fancy stuff you have learned about in the previous paragraphs are stress responses that require adequate recovery periods for the metabolic and growth responses they induce to take effect. Sleep, Eat, Train, Rest, Sleep, Eat, Train, Rest, Sleep, Eat... do you notice something? Yeah, right that's a 3/1 ratio of non-stressful occupations, namely sleeping, eating and resting to a single stressor, i.e. training. In other words, 25% of your result are "made" in the gym, 75% in bed (don't make it too stressful there ;-), in the kitchen and even, when you spend time with friends and family or simply sprawl out on the couch. Think of that, when you're designing your next training routine.

References:

• Armstrong DD, Esser KA. Wnt/beta-catenin signaling activates growth-control genes during overload-induced skeletal muscle hypertrophy. Am J Physiol Cell Physiol. 2005 Oct;289(4):C853-9. Epub 2005 May 11.
• Akimoto T, Ushida T, Miyaki S, Akaogi H, Tsuchiya K, Yan Z, Williams RS, Tateishi T. Mechanical stretch inhibits myoblast-to-adipocyte differentiation through Wnt signal-ing. Biochem Biophys Res Commun. 2005; 329: 381-385
• Izawa T, Ogasawara J, Sakurai T, Nomura S, Kizaji T, Ohno H. Recent advances in the adaptations of adipose tissue to physical activity: Morphology and adipose tissue cellularity. J Phys Fitness Sports Med. 2013:1(3): 381-387. 
• Leal ML, Lamas L, Aoki MS, Ugrinowitsch C, Ramos MS,  Tricoli V, Moriscot AS. Effect of different resistance-training regimens on the WNT-signaling pathway. Eur J Appl  Physiol. 2011; 111: 2535-2545
• Miyazaki S, Izawa T, Ogasawara JE, Sakurai T, Nomura S, Kizaki T, Ohno H, Komabayashi T.  Effect of exercise training on adipocyte-size-dependent expression of leptin and adiponectin. Life Sci. 2010; 86: 691-698.
• Lundby C, Gassmann M, Pilegaard H. Regular endurance training reduces the exercise induced HIF-1alpha and HIF-2alpha mRNA expression in human skeletal muscle in normoxic conditions. Eur J Appl Physiol. 2006 Mar;96(4):363-9. Epub 2005 Nov 12.
• Polesskaya A, Seale P, Rudnicki MA. Wnt signaling induces the myogenic specification of resident CD45+ adult stem cells during muscle regeneration. Cell. 2003 Jun 27;113(7):841-52.
• Ross R, Dagnone D, Jones PJ, Smith H, Paddags A, Hudson R, Janssen I. Reduction in obesity and related comor-bid conditions after diet-induced weight loss or exercise-induced weight loss in men. A randomized, controlled trial. Ann Intern Med. 2000; 133: 92-103.
• Sakurai T, Endo S, Hatano D, Ogasawara J, Kizaki T, Oh-ishi S, Izawa T, Ishida H, Ohno H. Effects of exercise training on adipogenesis of stromal-vascular fraction cells in rat epididymal white adipose tissue. Acta Physiol (Oxf). 2010; 200: 325-338.
• Stallknecht B. 2004. Influence of physical training on adipose tissue metabolism -- with special focus on effects of insulin and epinephrine. Dan Med Bull. 2004; 51: 1-33.
• Ye J. Emerging role of adipose tissue hypoxia in obesity and insulin resistance. Int J Obes (Lond). 2009 Jan;33(1):54-66.

Plyometrics - Wikipedia

Plyometrics - Wikipedia

Plyometrics, or "plyos" for short, are a type of exercise designed to produce fast and powerful movements. They are generally used by athletes to improve performance in sports, especially those that involve speed, quickness and power.^[1] In addition, it is possible to find plyometrics used in the fitness field, but to a much lesser degree.^[2] Thus, plyometric exercises use explosive, fast-acting movements to develop muscular power and to improve overall speed. In other words, it's exercise that allows muscles to exert maximum force in the shortest amount of time possible.

Contents 1 Introduction 2 History 3 Methodology: Plyometrics that utilize the shock method 4 Plyometrics as simple jumping (with little regard for time of execution) 5 Safety considerations 6 References 7 Further reading

Introduction

The term plyometrics was coined by Fred Wilt after watching Soviet athletes prepare for their event in track and field. He felt this was a key to their success.^[3] It is a poor term to describe what happens^{[citation needed]} but it has since been accepted and is now well established. When Wilt learned of the work being done by Michael Yessis on Soviet (Russia) training methods, they quickly collaborated to help disseminate information on plyometrics.

Since its introduction in the early 1980s, two forms of plyometrics have evolved. In the original version of plyometrics created by Yuri Verkhoshansky of the former Soviet Union, it was defined as the shock method.^[4][5] In this, the athlete would drop down from a height and experience a “shock” upon landing. This in turn would bring about a forced, involuntary eccentric contraction which was then immediately switched to a concentric contraction as the athlete jumped upward. The landing and takeoff were executed in an extremely short period of time, in the range of 0.1- 0.2 seconds. The shock method is the most effective method used by athletes to improve their speed, quickness and power after development of a strong strength base.^[6]

Rather than using the term plyometrics to indicate exercises utilizing the shock method, it may be preferable to use the term explosive or true plyometrics which can be considered the same as the plyometrics originally created by Verkhoshansky.^[7] The shock method that he created was the result of studying the actions that occur in running and jumping. He found that the landings and takeoffs in these two skills involved high ground reaction forces that were executed in an extremely quick and explosive manner. For example, time of execution of the landing and takeoff in jumping was close to 0.20 seconds and in sprinting it was approximately 0.10 seconds.^[8]

Since one of the main objectives of the Soviet research was to develop practical methods of training to improve athletic performance, Verkhoshansky tackled the task of how these forces in explosive execution could be duplicated in an exercise. By doing exercises such as the depth jump, that he created, the athlete would enhance his ability in the takeoff and his resultant performance in the running or jumping event.^[9] He experimented with many different exercises but the depth jump appeared to be the best for duplicating the forces in the landing and takeoff.

The second version of plyometrics, seen to a very great extent in the United States, relates to doing any and all forms of jumps regardless of execution time. Such jumps cannot be considered truly plyometric (as described by Verkhoshansky) since the intensity of execution is much less and the time required for transitioning from the eccentric to the concentric contraction is much greater. The term plyometrics became very popular with the publication of many books on the subject matter. It now appears impossible to go back to its original meaning and method of execution.

As a result, it is important to distinguish which type of “plyometric” exercise is used in order to determine its effectiveness and potential to receive the stated benefits. Understand that even though the name plyometrics is given to all jumps, not all jumps are plyometric.

Why is plyometrics so misunderstood and misapplied?

Why is plyometrics so misunderstood and misapplied?

Dr. Michael Yessis

Dr. Yessis demonstrates Shock Method, closely related to Plyometrics, with athlete Josh The answer to the above question, “Why is plyometrics so misunderstood and misapplied?", is very simple; there are no unified definitions or descriptions of what constitutes true plyometrics and there are few legitimate guidelines for application. But there is quite a bit of BS tossed around to make plyometrics appear impressive and meaningful. Anyone who writes about plyometrics or talks about it or presents a visual demonstration on YouTube or some other video outlet is seen as an expert. The more impressive the BS or the videos, the more swayed the viewer becomes.  In the last 30 to 40 years since I first introduced plyometrics to the United States I have seen the term plyometrics being used to describe just about every exercise that is done. For example, plyometrics is now being used to describe a push-up,  lateral walking on the hands, executing 100 jumps in a row and how it can be practiced in a pool. It is getting to the point where now it is hard to find any of the old commonly used terms to describe a particular exercise being done. The reason for this appears to be that plyometrics is now considered a buzzword or a trendy term that supposedly gives the reader the impression that the exercise is state of the art or brand-new. You are led to believe that the old style push-up is now passé and you should do the plyometric version of the push-up which of course, is basically the same. The problem with doing the BS Plyometrics that are permeating the field is that you will NOT get explosive. You will NOT reap the benefits of what true plyometrics can deliver. It is no wonder that Dr. Yuri Verkhoshansky who created plyometrics and is considered to be the father of plyometrics refused to accept this title. According to him the plyometrics being practiced today is a far cry from what he created back in the 1960s-70s in the former Soviet Union. He called his method the shock method or as I sometimes translated it, hit or impact method. This method consisted of the body receiving a quick shock or impact which then produced a powerful involuntary eccentric contraction. The great tension produced in this eccentric contraction was then given back in the return movement which consisted of the concentric contraction.  How quickly the eccentric switched to the concentric contraction determined the effectiveness of the exercise. In general, the switching from the landing or receiving to the takeoff or repelling action respectively takes between 0.1 and 0.2 seconds. This then constitutes an effective true plyometric exercise. This does not mean that other exercises that use this concept are not effective. They can be effective exercises. For example, if the switching takes up to 0.5 seconds, it can be known as a warm-up plyometric or jump exercise or a lead up or introductory exercise to doing true plyometric work. How did we get to the state that we are now in? A good portion of the blame should be placed on some of the early plyometric books in which almost all of the exercises described were not true plyometric exercises: they were jump exercises. Keep in mind that if the jumps are not executed as quickly as possible, especially in the range of 0.1 to 0.2 seconds they cannot be considered as true plyometric exercises. After reading these books or listening to some of these newfound experts many people began doing jump exercises rather than true plyometric exercises. The end result was that everyone came to believe that jump exercises are plyometric exercises. But as already discussed, they are not. To get a better feel for the information on plyometrics that is presently being disseminated I did a search on Google. After checking the sources on just the first two pages you will be amazed at the wide variety of opinions and exercises being used. This is why for the most part, I say most of it is BS because it is far from what true plyometrics is or should be - if you want to get the results that are possible from doing true plyometrics. One reason why most of it is BS is because the “experts” basically repeat each other while putting their own stamp of approval on what they say is plyometrics. For example, there are several individuals who say that they are telling you the truth behind plyometrics, bring out that “… Plyometrics originated as a training method in the secretive Eastern Bloc countries where it was referred to as jump training. This is hogwash. Not only was it originated in the former Soviet Union (which was not as secretive as we were led to believe) but it was distinguished from jump training. These experts and continue to say that  “… In the 1920s, the sport of track and field was the first to employ a systematic method of using plyometric-training methods. By the 1970s this method of power development was being used by other sports that required explosive power for successful competition.” On first glance this sounds impressive. However it is pure fiction. Plyometrics did not exist in the 1920s. It is true that track and field was the first to use plyometrics and that it was also used by other sports for explosive power in the 1970s. However, its use in other sports was only beginning at this time because plyometrics was not developed until the late 1960s, early 1970s. Other experts state that plyometrics was developed to improve weightlifting. This too is a fallacy. However it should be noted that plyometrics is also used in the training of weightlifters.  Pure garbage is the statement that plyometrics was known as jump training. The Soviets used jump training and plyometric training in one session or in alternate sessions. Jump training was and is used as a separate type of training. Plyometrics may involve jumping but not all jumps are plyometric! For even more examples of BS the author goes on to state that “ Plyometrics can best be described as "explosive-reactive" power training. This type of training involves powerful muscular contractions in response to a rapid stretching of the involved musculature. These powerful contractions are not a pure muscular event; they have an extremely high degree of central nervous system involvement. The event is a neuromuscular event! “. These may sound like impressive words but they mean very little and show lack of understanding. For example, the description, “explosive-reactive”. The explosive nature of plyometrics is seen mainly in the transition and resulting movement. The reactive comes before the explosive or does the author mean something different? He describes plyometrics as a neuromuscular event but yet, all movements, sports skills and actions are neuromuscular in nature.  Is this said just to impress us? The authors also miss the mark when it is stated that  ” this type of training involves powerful muscular contractions in response to a rapid stretching of the involved musculature”. In a true plyometric action most of the stretching and shortening takes place in the tendons, not in the muscles. It is also easy to find statements to the effect that  running, is a plyometric event. They also consider other skills such as  throwing, swinging a golf club/bat, jumping and skipping as plyometric events. They do not back up this statement with facts because most likely they could not find any substantiation in the literature. Each of these skills may include a plyometric action but the skill itself cannot be considered plyometric. For example in running it is only the landing and takeoff that is plyometric -- but only in the best sprinters.  The other leg actions are not and should not be considered plyometric. You can however, do some plyometric type exercises to enhance some of these actions such as the knee drive. See Explosive Running or Explosive Plyometrics for details. In response to questions related to finding a good book on plyometrics several authors recommend the book Jumping into Plyometrics. This is a good book but not for true plyometrics since it contains mostly jump exercises. In fact this book, which was one of the first to be published for the mass market, may have been responsible for many people believing that plyometrics is simply doing jump exercises. This book is also recommended for sports specific plyometric training on several sites. This too is a fallacy because plyometrics is not specific to any sport. Plyometrics is used only to develop an explosive joint action that is used to improve execution of a particular skill. Thus it is important for all sports that require this particular skill. For example, running is involved in a multitude of sports; how then can an exercise specific to improving the pushoff in running be specific to a sport. It can only be specific to improving the pushoff in running. Some sites recommend supplementary equipment such as jump soles for use in plyometric training. Such equipment can be used effectively but they are certainly not necessary. Many times this equipment causes injury because of the extreme stretching that takes place. The misinformation on plyometrics is compounded many times over when it comes to the exercises and their descriptions that are given by the various pseudo-experts. It is possible to fill up many pages with examples of these non-plyometric exercises masquerading as true plyometrics. For example, there are several that recommend double leg jumping or bounding. In the directions you are told to go into a deep swipe and jump forward as far as possible keep the landing short and then leap out again. In the accompanying video the athlete executes the leap well. Upon landing he stops and then initiates a new jump.  This automatically eliminates it as a plyometric exercise. Some recommend the front chop it which they swing a medicine ball up-and-down from between the  legs to overhead. This has nothing to do with an explosive action since there is no loading or release. Almost all sites recommend doing multiple jumps of 50 to 100 or more or jumps last thing 90 or more seconds. These are jump exercises, not plyometric exercises. A true plyometric exercise should be done for a maximum of about 10 reps at last no more than 10 seconds for execution of the number of reps specified. Going above 10 seconds brings in a different energy system and doing more than 10 reps is not possible have done explosively. This is why they are truly jump exercises when they exceed 10 repetitions.

Zeo: Does Sleep Tracking Tech Work? | Greatist

Hands on With Zeo: Does Sleep Tracking Tech Work? | Greatist

by Zachary Sniderman · 7 months ago · Happiness

           

Lots of gizmos and gadgets promise to make you happier and healthier. Zeo’s sleep system is meant to make everything better by giving users deeper, more restorative sleep. Greatist tried out Zeo mobile (courtesy of Zeo) to give you the lowdown.
There are three parts to the Zeo system: the headband, the mobile app, and the website. The headband is meant to be worn through the night. It records and tracks the user’s sleep through a small sensor on the front of the band. This information is automatically beamed from the sensor to a phone or mobile dock via Bluetooth. The app, free to download, turns this data into easy-to-read charts showing when the wearer was in deep, light, or REM sleep, and how many times they woke in the night. On the website, users can keep a sleep journal, where they record external factors affecting sleep (such as diet or interruptions from pets or loved ones). This self-reporting helps Zeo send personalized advice to help users improve their “Sleep Score” (read: to help them sleep better).

The whole sell of Zeo is the sleep-tracking technology, which allows users to find out how well they slept the previous night. But most of the actual advice is based on the information about sleep habits that users give in their journals. The sensor and sleep charts act like a kind of barometer where users can cross-reference how well they think they slept.

The gadget also has a nifty — if not finicky — feature where Zeo will set off your phone’s alarm when you’re at your softest rest. I tried this feature for a couple of nights. but I usually woke up before the alarm could kick in or felt groggy when I woke up anyway.

How It Works

A snapshot of my sleep history.

The Zeo headband uses three silverized conductive sensors to collect the tiny electrical signals naturally produced by the brain, muscle tone, and eye movement. These signals are then magnified by the device and separated into categories that allow Zeo to discern when the wearer is in different phases of sleep. For example, activity in the 11 to 14 Hz range indicates light sleep, while activity in the 2 to 4 Hz range indicates deep sleep. All that science gets smoothed out and charted in user-friendly graphs collected every night. But it’s basically impossible to verify that Zeo was right when it says that, at 5 a.m. on June 7, I was in a deep sleep. People will buy Zeo because they trust the product to get it right.

Downsides

Wearing the headband all night takes a little getting used to, since wearing it too lightly can mean it falls off your head and throws off a night’s worth of data. I tried tightening the band but started to feel my pulse in my forehead — not the most relaxing way to fall asleep.

Zeo also recommends getting a new band every couple months to keep the silver-coated sensors from wearing down. This isn’t cheap considering replacements are $19.95 a pop (the entire mobile system costs $99).

There are some health concerns about wearing a Bluetooth device on your forehead for 6+ hours every night, but Zeo claims the device is safe and far exceeds the safety standards set by the FCC.

Verdict

Zeo was a fun experiment in hacking my sleep and certainly gave me some insights I might not otherwise have known — like the fact that I usually don’t hit a deep sleep when daylight starts to break. But it’s disappointing that the technology (the headband sensor) didn’t play more of a role in improving my rest. Zeo will absolutely reward dedicated users who fill out the online journals, take advantage of the site’s sleeping guides, and dutifully wear the device. Casual users might be wondering where their $100 went.

Have you tried Zeo or another sleep-tracking device? What did you think? Tell us in the comments below.

Disclosure: All affiliate links on Greatist highlight products the team has either reviewed or thinks are kick-ass. Greatist’s editorial team is completely removed from the business side, which handles these fancy links.

My Abs After 2 Years of 4500 Calories & No Exercise - Dave Asprey

Abs After 2 Years of 4500 Calories & No Exercise - Dave Asprey

I’ve always told myself I’d never be one of those dorky guys who posts shirtless pictures of himself posing in front of a mirror holding a camera.

I was wrong, but I did it for a good cause.

It took years for me to test and verify that the quality and composition of food is far more important than the amount you eat or the amount and type of exercise you get. People don’t believe me when I tell them it’s possible. So in the name of demonstrating the difference between a plain paleo diet and the Bulletproof Diet, here’s how I look now even without exercise.

I couldn’t do this on a normal paleo diet because toxins in it keep inflammation going even when omega 6 fats are reduced.

The photo in this post is taken under these conditions:

• I have slept less than 5 hours per night on average for 2 continuous years, on purpose, because I am busy.
• I took the photo after I landed, following 20 hours in transit from Victoria, BC to the Philippines, by way of Narita, Japan, with no sleep along the way. The Crowne Plaza bathtub is behind me!
• My grand total exercise in the last 2 years is 4 soft yoga classes completed 6 months ago, plus two five-minute kettelbell swing sessions two weeks before the photo. That’s it.
• I have eaten between 4,000 and 4,500 calories per day on average of The Bulletproof Diet for 2 years
• I used to weigh 300 lbs when I was obese

You tell me – would you be willing to cut toxins out of your diet and eat high amounts of healthy fat if it  let you look like this without wasting time on sleep or exercise? You can get even better results from exercise like crossfit and sleeping more too, of course, when you have time for them…

Links that explain how I do this:

• The Bulletproof Diet (recently copied by Dr. Mercola)
• Mycotoxins
• Sleep hacking
• Bulletproof Coffee

About Dave Asprey

Dave Asprey is a Silicon Valley investor, computer security expert, and entrepreneur who spent 15 years and $250,000 to hack his own biology. He upgraded his brain by >20 IQ points, lowered his biological age, and lost 100 lbs without using calories or exercise. The Financial Times calls him a "bio-hacker who takes self-quantification to the extreme of self-experimentation." His writing has been published by the New York Times and Fortune, and he's presented at Wharton, Kellogg, the University of California, and Singularity University.