Workout Of the Week August 22, 2012 + More

First I am going to post the WOW and then I am going to write a little bit about nutrition.  More and more information is coming out about lower carbohydrate eating.  Again, not severely restricted but moderately restricted.  You can read the facts below written by Laura Dolson who has ten years experience teaching and living low carb.


This is a gym-based workout for biceps, triceps and legs.

Warm Up

Biceps

These two exercises are performed back to back for 3 sets, rest between sets:

Negative Chins X10
If your strong enough
do dead weight chins

Incline bicep curls X10

Hammer curls 3X15

Wall ball or medicine ball slams 3X20 with 1 minute recovering between sets

Triceps

These two exercises are performed back to back for 3 sets, rest between sets:

Bar tricep push ups X10.  On this one make sure your elbows point straight back, staying close to your body.

 French press X8       

Kick backs 3X15

 Full burpee 3X20 with 1 minute recovering between sets

Legs

These two exercises are performed back to back for 3 sets,
rest between sets: 







Walking lunges X10 steps in each direction

     Back squats X8

 Overhead lunges 3X15/side

 Split jump (scissor jump) 3X20 (R/L counts as 1) with 1 minute recovery between sets

 Perform full jackknife with a 2 count pause at the top 3X20

The following is from Laura Dolson's low carb diet guide.  It outlines some of the main concerns that people have for living low carb.

Low Carb = No Carb

This misconception is the idea that a “low”-carb diet must be really really low in carbohydrates.  You will read that low carb diets attempt to 'eliminate carbohydrates'. For example;

Fact: Not one low-carb diet author advocates this. Even Atkins Induction, which is very low in carbohydrates, is not “no carb,” is only meant to last two weeks, and actually can be skipped altogether, according to the Atkins Web site.

Fact: Diet authors who recommend reducing carbs have all sorts of different ideas about carb levels.

Fact: The carbohydrate level should be adjusted to the individual.

Fact: Over the years, the “nutritional establishment” has been gradually lowering the range of recommended carbohydrate in the diet, at the same time condemning reduced-carb diets, some of which may be recommending the lower end of the new “accepted range,” or close to it. Example: Dr. Dean Edell, a prominent media physician, once stated that the Zone Diet, a 40% carbohydrate, low saturated fat diet, “could be dangerous” because it is too low in carbohydrates. The National Academy of Sciences recommends that 45% to 65% of the diet be carbohydrate, depending upon the individual. 

Low-Carb Diets Will Damage the Kidneys

The reasoning here is that because people with kidney disease are usually encouraged to eat LOW protein diets, a diet that is higher in protein will CAUSE kidney disease.

Fact: This has never been shown to be the case, and, in fact, a low-carb diet is often not higher in protein than the latest recommended levels. 

 

People Eating Low Carb Are Courting Heart Disease 

Fact: In study after study, blood pressure, cholesterol, triglycerides, and other markers for heart disease risk decline on low-carb diets. Also, in one large long term study, even low-carb diets with a lot of animal fat and protein did not raise the risk of heart disease.

Low-Carb Diets Have Inadequate Fiber

The reasoning goes that since fiber IS carbohydrate, a low-carb diet MUST be low in fiber.

Fact: Since fiber remains undigested (in fact, it lessens the impact of other carbohydrates on blood sugar), it is encouraged on low-carb diets. Lots of low-carb foods are high in fiber, and on diets that encourage carb counting, fiber does not enter into the calculation. 

Because vegetables and fruits are mainly carbohydrate, people believe that they are not allowed on low-carb diets.

Fact: The opposite is true –- non-starchy vegetables are usually at the bottom of the low carb pyramids meaning they are the “staff of life” of the diet (replacing grains in that role) and people who follow a low-carb way of eating almost always eat more vegetables than the general population. For the most part, vegetables and fruits ARE the carbs eaten when following a low-carb way of eating.