What If I am a Vegetarian?

For years, researchers concluded that vegetarians could easily become protein deficient unless each meal provided a balance of amino acids. Current studies continue to indicate that the body must receive sufficient amounts of the essential amino acids in order to sustain life. It is now known that protein requirements in vegetarian diets can safely be obtained through a combination of complimentary plan proteins that work synergistically to produce the necessary amino acid balance. There is much confusion and discussion throughout the research world about supplements of protein and amino acids. The final judge, however, is you. When you gain the results you wish from a protein or amino acid supplement-- no amount of authoritative research writing is going to change your mind. It is important for vegetarians to get enough essential protein on a daily basis. There just isn't enough protein in vegetables alone to sustain the body's muscle supply. Even though a vegetarian doesn't eat red meat, they are still consuming red meat. Our muscle tissue is a red meat and when the body goes into a catabolic state, we end up consuming our own muscle tissue to provide protein to vital organs. So in a sense vegetarians are still red meat eaters. If your goal is to maintain or build muscle tissue, the vegetarian lifestyle will limit your gains. Animal protein will always be the king for building muscle. daryl conant www.darylconant.com tags: vegetarian, muscle building, western wildfires, the view, red sox, strength and conditioning, anabolic, nutrition, daryl conant

The Wrong Way

The Wrong Way

Herein lies the problem with most conventional weight-loss programs. They are faulty in design for the very reasons just explained. Conventional diets lower the caloric intake below the basal metabolic rateto create a negative energy balance. This method will incur weight-loss, but it will be a result of muscle or lean mass loss (protein). It's important to realize that when the calories drop below the minimal amount of energy required (BMR) to feed the nervous system, the body perceives starvation. When this occurs, not only does the body burn muscle to fuel its energy requirements, but while doing so, it is actually slowing down its metabolism. By ridding itself of muscle, the body is essentially ridding itself of metabolism. This is where the fat storage occurs during dieting. While shedding muscle under this perceived state of starvation, the body will store whatever it Can as body-fat to protect itself. It also will respond to the threat of starvation by increasing the fat-depositing enzymes which will in turn store more fat. The long term effects of dieting (especially without physical activity) will produce a negative effect on body-composition. A person who lowers calories below his or her BMR and loses muscle mass through dieting, will lower his or her metabolism. (Remember metabolism is directly proportional to the amount of lean muscle mass). In my book diet EARTH I discuss the dangers that lurk in our food supply. Most people have no idea what they are ingesting. They are only concerned with counting calories. Calorie counting is ridiculous! People are doing more harm than good by eating foods ladened in chemicals. I wrote diet EARTH to help people understand the importance of eating "real" food. I highly recommend it for anyone interested in taking care of their health. Daryl Conant Tags: daryl conant, redsox, yankees, A.J. Burnett, health, nutrition, strength, testosterone, anabolic, ripped, muscle, t-nation, U2, Bon Jovi

Frog Sit ups, Consumetric Crunch, Hip Roll

Here are some abdominal exercises for you to try.

tags: abdominal training, strength training, nutrition, muscle, body building, buff daddy.

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They Have No Clue

As a gym owner and professional trainer I am amused at all the different ways people train. Most of the people have no idea what they are doing. I often get people who come to my gym for the day and perform some of the craziest workouts I have ever seen. I guess if it works then do it, but for some of these folks I don't think it is working to well for them. I have offered my advice but they refuse to change anything.

The problem with doing all kinds of weird exercises increases the risk of injuries and hormone depletion. Once the anabolic hormones deplete the increase of cortisol develops. This is why some folks never seem to get anywhere with their training. They activate too much cortisol. Knowing how much to train and what exercises to perform in the right amount of intensity is the key to success. It is important to have direction. Not knowing what you are doing will only result in failure.

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Stress The Root of All Disease

"Can Stress Affect My Weight?"

It's difficult to avoid stress. Stress enters our lives daily. It can impact your well-being and success on any type of fitness program. Here's basic information regarding stress and psychological factors regarding lifestyle changes.

Different strokes for Different Folks

Stress can mean different things to different people. A roller coaster ride is a thriller to one person -- a terrifying experience to the next. There is good and bad stress. Daily exercise is and example of good stress. Stress can be defined as: wear and tear of life; adjustive demands made upon individuals to the problems of day-to-day living, or any physical or psychological threat the a person's well-being. Stress is essentially a good or bad change which evokes a generalized physiological response of the body to physical, psychological, or environmental demands.

Warning Signs

Emotional and physical reactions to stress can become bothersome. Most of us would like to avoid the point where they overflow and disable us. Therefore our bodies have provided a warning system.

Feelings Feelings are a good signal (anxiety, depression, anger, etc.). Unfortunately, most of us learned tosuppress feelings.

Bodily Reactions Body reactions are another good warning system to monitor stress including.

1. Easily overexcited, irritability, depression
2. Increased heart rate
3. Dryness of the throat
4. Impulsive behavior, emotional instability.
5. The overpowering urge to cry or run and hide
6. Inability to concentrate
7. General disorientation, alcohol or drug addiction
8. Accident proneness
9. Feelings of unreality, general weakness, dizziness
10. Fatigue- paranoia
11. Body trembling, increased medication use
12. high-pitched nervous laughter
13. Stuttering
14. Grinding of teeth (bruxism)
15. Insomnia, nightmares
16. Inability to take a relaxed attitude
17. Perspiring
18. Frequent urination
19. Diarrhea, indigestion
20. Neck or lower back pain
21. PMS
22. Migraine headaches
23. Loss of appetite

The Role of Hormones and Nerves

Throughout your body, all processes are precisely and automatically regulated by hormone and nerve activity. It is done so without conscious effort. The central nervous system acts as the control unit. It evaluates all activities both inside and outside your body to monitor and adjust to changing conditions.

The stress response illustrates how the entire body reacts to anything perceived as a threat to yourstability or equilibrium.

Both physical and psychological stressors elicit the body's stress response. Major physical stressors include surgery, burns, and infections. Other major physical stressors include, an extreme hot or humid climate, toxic compounds, radiation, and pollution.

Also, chronic "little stresses" or hidden day-to-day issues can lead to real physical ailments. Good examples are

1. Family conflicts;
2. "I hate my jobs";
3. Lack of time, or lack of organization;
4. Too much responsibility;
5. "No one understands why I'm stressed";
6. Rush hour traffic.

And then there are major life changes such as:

1. Death or loss of a loved one
2. Serious illness or accident;
3. Divorce or separation;
4. Death of a close relative;
5. Getting fired or laid off of work;
6. marriage;
7. Major personal property loss (fire, theft, vandalism);
8. New household member.

Stress response begins when your brain perceives a threat to your equilibrium. The sight of a car hurtling toward you; the terror that an enemy is concealed around a nearby corner; the excitement of planning for a party, a move, a wedding; the feelings of pain; a snarled traffic jam or any other such disturbances perceived by the brain serves as an alarm signal.

Alarm Reaction

Once the body perceives stress, it prepares to fight or flee from potentially threatening situations. A chain of events unfolds through nerves and hormones to bring about a state of readiness in every body part. The end result is preparedness for physical action (fight or flight). Here is a brief description of your body's alarm reaction to stress:

The pupils of your eyes widen so that you can see better. Your muscles tense up so that you can jump, run, or struggle with maximum strength. Breathing quickens to bring more oxygen into your lungs, and your hear races to rush this oxygen to your muscles so that they can burn the fuel they need for energy. Your liver pours forth the needed fuels from its stored supply, and fat cells release alternative fuels. Body protein tissues break down to back up the fuel supply and to be ready to heal wounds if necessary. The blood vessels of your muscles expand to feed them better, where those of your gastrointestinal tract constrict; and gastrointestinal tract glands shut down (digestion is a low-priority process in time of danger). Less blood flows to your kidney so that fluid is conserved, and less flows to your skin so that blood loss will be minimized at any wound site. More platelets form, to allow your blood to clot faster if need be. Hearing sharpens, and your brain produces local opium-like substances, dulling its sensation of pain, which during an emergency might distract you from taking the needed action. Your hair may even stand on end-a reminder that there was a time when our ancestors had enough hair to bristle, look bigger, and frighten off their enemies.

Resistance

This tightly synchronized adaptive reaction to threat is one of the miracles of the human body. You may have performed an amazing feat of strength or speed during an alarm reaction to stress. Anyone can respond in this magnificent fashion to sudden physical stress for a short time.

But if the stress is prolonged, and especially if physical action is not a permitted response to the stress, then it can drain the body of its reserves and leave it weakened, worn,e disability and susceptible to illness.

Much of the disability imposed by prolonged stress is nutritional; you can't eat, can't digest your food or absorb nutrients, and so can't store them in reserve for periods of need.

All three energy fuels- carbohydrates, fat, and protein -- are drawn upon in increased quantities during stress. If the stress requires vigorous physical action, and if there is injury, all three are used. While the body is busy responding and not eating, the fuels must be drawn from the internal sources.

Stress to Exhaustion

As for other nutrients, they are taken from storage -- as long as supplies last. But supplies for some areexhausted within a day. Thereafter, body tissues break down to provide energy and needed nutrients. The body uses not only dispensable supplies (those that are there are used up, so to speak, like stored fat), but also functional tissue that we don't want to lose, like muscle tissue.

During severe stress, the appetite is suppressed. The blood supply is diverted to the muscles to maximize strength and speed. So, even if food is swallowed, it may not be digested or absorbed efficiently. In a severe upset, the stomach and intestines will even reject solid food. Vomiting, diarrhea or both are these organs' way of disposing of a burden they can't handle. To tell people under severe stressto eat is poor advise. They can't. And, if they force themselves to eat, they can't assimilate what they've eaten.

Stress, Overeating & Fasting

In times of less severe stress, a person may respond by overeating. Many people eat excessively in response to stress since food can have a relaxing effect. The release of some stress hormones often occurs when the body is in need of sugars. You can develop a conditioned response so that whenever stress hormone levels become high, you feel the need to eat. The stress hormone produces insulin resistance, which in turn leads excess insulin production, fat deposits, and inhibition of fatbreakdown.

On the other hand, fasting is itself a stress on the body. The longer a person goes without eating, the harder it is to get started again. So, it can be a no-win situation. It is a downward spiral when people let stress affect them to the point where they can't eat. And, not eating makes it harder for them to handle stress.

Get a Handle on Stress

It's important not to let stress become so overwhelming that eating becomes impossible. To manage overwhelming stress may be a psychological task, and if too extreme may require the help of a counselor.

When you can't eat you will lose nutrients. If you can eat under stress do so. Try to consume all you can handle. Eat more often to meet your nutrition and energy requirements. Supplements can be useful to help prevent the risk of marginal vitamin and nutrient deficiencies.

Stress has a detrimental effect on muscle, vitamin and nutrients. What measures can we take to minimize them?

The best nutritional preparation for stress is a consistent, balanced and carried menu plan and lifestyle that meets your metabolic requirements. The right nutritional program combined with a regular exercise program will minimize the effects of stress.

Exercise is Stress Relief

One of the best ways to reduce the symptoms of stress is with exercise. Although the causes of stress may be mental, these are physical problems that are curbed with physical activity. Some factors which may explain the effectiveness of exercise for reducing psychological stress:

• Exercise is a diversion which enables the person to relax due to change in environment or routine.
• Exercise is an outlet to dissipate emotions such as anger, fear, frustration.
• Exercise produces biochemical changes which alter psychological states.

Regular exercise may increase the secretion of endorphins in the brain. Exercise has an effect on your emotional reaction to stress. It does this by altering your mood. Fit people are usually in high spirits after a length exercise (runner's high). This feeling is associated with the presence of endorphins, which is released by the pituitary gland in the brain.

The word endorphin, comes from the combination of two words, Endo and morphine, meaning endogenously produced morphine. Endorphins are the body's natural pain reliever. It may be that the rise in fatty acids caused by long, gentle exercise acidifies the blood, which triggers release of endorphins.

Stress Therapy

Exercise is what your body wants to do under stress: It burns off some of the stress chemicals that tension produces, also note that a tired muscle is a relaxed muscle.

Regular exercises reduces anxiety and depression and allows you to cope more effectively withpsychological stress. This is effective stress therapy. Relaxation may be induced through mentalexercise as well.

Work on your attitude. One of the single most important points you can make about stress is that in most cases it's not what's out there that's the problem. it's how you react to it. A roller coaster ride is the same experience but the reactions are different. Think positive. Thinking about a success or a past experience is excellent when you're feeling uncertain.

Take several deep breaths. Act calm and be calm. When you experience stress, your pulse races and you start to breathe very quickly. Forcing yourself to breathe slowly helps to convince the body that the stress is gone, whether it is or isn't. What is the correct way to breathe? Abdominally-feeling the stomach expand as you inhale, collapse as you exhale.

In my opinion, stress, is the root of all disease and illness. Stress causes a disruption in homeostasis. Chronic disruption will weaken the immune system. When the immune system is weakened free radical invaders begin to harvest and develop. Free radicals change the configuration of the cell matrix and machinery producing abnormal cellular growth patterns. Abnormal cells is disease. By reducing life stressors can dramatically improve your health.

Exercise is a great way to break the stress cycle. Exercise forces an override of the central nervous system and promotes a parasympathetic response. When a person is "stressed out" their sympathetic nervous system is alerted and is always on. This system should only be used for acute situations. When it becomes chronic that's when problems develop. We want to stay in the parasympathetic nervous system. This system allows for a more relaxed physiological state. Maintaining proper homeostasis is the key to good health.

tags: spain, world cup, barefoot bandit, the gulf oil crises, redsox, yankees, tampa bay rays, daryl conant, fitness nut, nutrition, exercise, health, strength conditioning, body building, muscle building, ripped, abdominal training, kettle bell training, stress, sympathetic nervous system, boot camp.

Little Diddy's

Air Pollution

Smog- All major cities in the Unites States have some form of chemical air pollution. This pollution will affect your lung's capacity to deliver oxygen efficiently to the cells of the body. The antioxidants (Vitamins A, C, E, selenium, and betacarotene) may prove to be effective in combating some of the effects of smog. Smoke- Second-hand smoke of cigarettes, cigars and pipes all have a detrimental effect on the oxygen carrying capacity of the red blood cells. Smoke contains carbon monoxide which may adhere to the site on the red blood cell that should be carrying oxygen. Birth Control Pills Because of the estrogen content in oral contraceptives, studies have shown that women on the pill have lower than normal blood serum levels of Vitamin B6 and Vitamin C. Daily supplementation should be 50-75 mg. of B6 and 1000-2000 mg. of Vitamin C. A time release C would be best. Smoking Studies have shown that smokers require approximately 40% more Vitamin C intake than non-smokers to achieve adequate blood levels. Every cigarette reduces bodily stores of Vitamin C by approximately 30mg., which means a pack of cigarettes requires at least a 600mg. increase in your Vitamin C intake. Sugar sugar requires B vitamins and minerals to enable the body to metabolize it into glucose, yet it contains none of these. Therefore, it must take the nutrients away from other body functions that may need them. Sugar may also increase the rate at which we excrete the mineral calcium, making bones more fragile and may even weaken heart action. Oxalate, contained in chocolate, unites with calcium carrying it through the intestines as an insoluble compound. Theobromine in chocolate may reduce the absorption of protein through the intestinal wall. Note High sugar intake reduces the effectiveness of the body's healing mechanism, causing a prolongation in the healing time. Applications Now that I have identified the types of weight resistance exercises and the appropriate principles that accompany them, we may continue on with some guidelines and direction as to setting a specific program to meet your needs. Remember that all individuals are different and may respond accordingly to different types of weight training programs. Every individual must assess their own goals and fitness levels to determine what type of intensity of a program may be right for them. Those individuals with chronic heart conditions or other musculoskeletal conditions, may want to consult their physician before starting a weight training program. Success and results will ultimately come down to consistent trial and error of the appropriate principles and techniques of weight training to determine what works for that person. Unsolved Mysteries These substances, although tiny in amounts, are quite potent and essential for several bodily functions and processes. Some vitamins are soluble in water and others in oils. Many mysteries still exist about vitamins. Research to identify and isolate vitamins continues in laboratories all over the world. Sometimes they are "discovered" when a human or animal is steadily deprived of certain kinds of foods. The resulting conditions help researchers decide that a specific substances in causing the undesired effect. In other cases, a given malfunction or disorder in the body corrects itself when sufficient amounts of a specific substance is supplied. "Do Vitamins Supply Energy?" Vitamins are not "true foods." That is, they don't supply energy, nor do they turn into tissue as do proteins. They do not work like fats or carbohydrates. They have been compared to a catalyst or spark plug. They are necessary to make the process work properly or optimally. As nutritional research moves forward, it is gradually being discovered that a certain vitamin, or combination of vitamins, is essential for health. This is because vitamins combine with enzymes.Vitamins are often termed "co-enzymes." Simply stated, vitamins are substances that regulate a variety of everyday biological functions in your body. The quantity of each that is needed varies with each vitamin. Vitamins are essential for normal growth, good health and general day-to-day maintenance. The Skinny on Vitamins The body, itself, produces many substances which may, ultimately, form a vitamin. However, generally, vitamins cannot be made inside the body. Instead they must come from the foods we eat. The Truth About Fat-Burning For activities more than three minutes, continuously, the body will continue to burnsugar(carbohydrate). However, it will being to burn and breakdown the sugar in the presence of oxygen. This is known as aerobic glycolysis. There is only one difference between the anaerobic glycolysis and aerobic glycolysis. Lactic acid does not accumulate in the presence of oxygen. In other words, the presence of oxygen inhibits the accumulation of lactic acid. A Two-System Party We have discussed the two primary anaerobic fuel systems: 1) The ATP system and 2) the lactic acid system (Anaerobic). The difference between these anaerobic fuel systems and the aerobic fuel system is duration. Any activity that occurs in less than 30 seconds will rely heavily upon the ATP system. After 30 seconds and up to 3 minutes the body will use the anaerobic lactic acid system to re synthesize ATP so the activity can continue. Excuses One of the greatest pitfalls for people trying to change the way they look is excuses. Excuses are made up to convince the person that they don't have to exercise. I have just about every excuse in the book. Lack of discipline will keep you from achieving your fitness goals. You either want to change or you don't-- it's that simple. In order to have a great looking physique you must commit to your program 100%, otherwise you will fail. Even if you are busy and can't perform your full program, reduce the number of sets to shorten the time. Also, reduce the rest period between sets. Sometimes training for 20 minutes is more beneficial than not training at all. Once you skip workouts it snowballs into missing more workouts eventually leaving you on the couch eating bon bons. No excuses! Get out there and kick butt. As Larry the Cable Guy would say Git R Done. A Little Secret Here is a great way to stop catabolism in its tracks. Upon waking take 6 Free Form Amino Acids on an empty stomach. This will activate protein synthesis, boosting energy naturally without an insulin reaction. It will also help feed the muscles to provide a pumped feeling to the muscles. The faster you can stop catabolism the more you grow. During the sleep phase the body is in catabolism. When you wake up it is important to break the cycle and to get food into the body. Avoiding to eat will increase the catabolic effect. During catabolism you lose muscle tissue and store fat, this is not a desirable process. Keep aminos high in your blood for best results and to stop catabolism. Try to ingest protein every 2-3 hours throughout the day. Avoid catabolism at all costs...

To Squat or Not To Squat That is The Question

There is a lot of debate about performing squats. Here are some of the typical arguments.

1. Squats are dangerous and produce too much compressive forces on the vertebra's of the spine.

2. Squatting is not a good exercise for bodybuilders because it builds the gluteus maximus too much and thickens the hips producing a squatty thick look, which is undesirable for bodybuilding.

3. Squats are bad for the knees.

4. Elevating the heels by standing on weight plates or 2x4 is pointless and only causes harm.

Here is the deal!

First off, as I mention all the time, if an exercise causes you undesirable pain and discomfort then do not do it. No one is forcing you to do an exercise, if it doesn't work for you then do not perform them. Not every exercise is going to work for everyone. I am amused at the feedback I receive when I discuss a particular exercise. Guys will write me in anger telling me how the exercise doesn't work for them. I tell them to calm the heck down and relax. These guys are way to uptight. I tell them if the exercise doesn't work find one that does. Calm down!

1. Squats are dangerous and produce too much compressive forces on the vertebra's of the spine.

Squats are the king of all exercises. When performed correctly squats activate the central nervous system like no other exercise. They are the best exercise, in my opinion, for back health. Most of the time when someone has a back problem: i.e., herniated disc. The cause is due to insufficient muscular activation among the agonist and antagonist muscles. When there is an imbalance in the musculature among the supporting back muscles then the disc polarizes to the more vulnerable area. If a person were to perform a squat when they are in an acute symptomatic condition chances are the load on the spine would be too great and the compressive forces would amplify the pain response to the damaged area. This is when squatting is not a good idea. The disc needs to be repaired or rehabbed to line up correctly within the spinal column before squats can be effective.

For those that are not suffering from a vertebral dysfunction or injury, squatting is a great exercise. In fact, those that squat on a regular basis tend to have greater muscular development of the agonist and antagonist muscle groups supporting the spine. This means that they have greater bone density of the spine and a greater nutritional support system to the spine.

People who suffer from chronic muscular soreness are usually compromised because of poor body mechanics and muscular imbalances. People who stand all day tend to develop muscular fatigue in the paraspinals, glutes, abdominals, upper thoracic muscles. They usually are slightly bent forward working on a desk or table. They end up putting too much stress on the erector spinae muscles of the lower back. Over time this will cause a muscular imbalance and will disrupt the normal blood flow and energy pathways to the nerves and discs of the lower back. Lack of oxygen and blood will cause the discs to become compromised and prone to chronic injury.

People who sit all day develop musculature weakness in the glutes, hamstrings, quadriceps, abdominals, neck, traps, pectorals, abdomin. When sitting for hours on end body mechanics are horrible. The body is not designed to sit for extended periods of time. Muscles are designed to be moved constantly to stimulate nerve activation and to encourage oxygen and blood flow. This constant flow improves the energy systems of the body to allow for a synergistic connection with all the systems of the body. If any part of the part is "blocked" or compromised then dysfunction results. Sitting over time will produce the glutes to be inhibited, forcing the erector spinae muscles to become a supporting contributor to keeping the torso upright. The erector spinae muscle group are long thin muscles that run up and down vertically along the sides of the spinal column. They help assist in the extension of the back. They are in constant opposition of the abdominal rectus abdominus. The rectus abdominus (the six pack) muscle group help to flex the spine. When sitting the abdominals are turned off and the back begins to lose its normal curvature. The sternocleidomastoid, thyrohyoid, omohyoid, sternohyoid the anterior muscles of the neck turn off and flex too much causing the levator scapula, splenius, suboccipitals, semispinalis capitas, cervicis, longissimus capitas and the deeper multifidi and rotatores to stay on in a stretched position. Over time this will cause lack of oxygen, blood and energy flow to the neck region. The thoracic muscles will lose their supportive qualities causing the torso to slump forward. This is because the pectorals are turned off and concaved, the shoulders are hunched forward and the upper thoracic area becomes tight and stretched. Again causing lack of blood, oxygen and energy flow. Finally, with the abdominals turned off, the erector spinae and other paraspinal muscles are turned on and stretched to support the upright position of the torso. The weight of the torso is too great for the erectors to support, this will eventually put too great of force on the discs resulting in injury, disease, or dysfunction. Poor energy, blood, oxygen flow and muscle imbalances all contribute to the development of back disorders. Also, when sitting the quadriceps and hamstrings shorten. This will cause a tremendous tightness and in the lower back. Due to the lack blood, oxygen and energy flow through the glutes and legs the pain can be debilitating when standing up. Often times people who sit for long periods end up having a tough time standing up into an erect position. They have trouble getting full extension and maintaining a normal curvature of the spine. Some people never get their full normal extension back and end up always in a flexed forward position. They are usually the ones with chronic back pain and have to resort to surgery to get fixed. The sitting position is horrible for the biomechanics of the spine.

People who perform squats on a regular basis, and who perform them correctly can eliminate many of the muscle imbalances associated with back dysfunction.

2. Squatting is not a good exercise for bodybuilders because it builds the gluteus maximus too much and thickens the hips producing a squatty thick look, which is undesirable for bodybuilding.

This has been a big controversy in the bodybuilding circles for years. To squat or not to squat is the question. Power lifters, who are not concerned with symmetry or muscular definition are usually the squatters. Where as the bodybuilder who is concerned with symmetry and muscular definition avoid performing back bar squats.

Back bar squats utilize the help of the glutes to generate power on the extension of the movement. Next time you see a power lifter squat notice how they have a big hip and glute complex. Their quads are thick and powerful. This is due to the fact that they lift so much weight and get down so deep on the squat. This is desirable for some but not everyone wants to have a big thick lower body. If your goal is to remain within your own symmetrical make up and to have a small abdominal area and having a nice sweep of the legs to cause the appearance of having bigger legs and a small waistline, then I would suggest doing leg exercises that de-emphasize the spreading of the glutes. Not everyone is designed to perform back bar squats and should use caution. Proper technique is crucial.

3. Squats are bad for the knees.

If performed correctly squats are fantastic for the knee. Proper form will help lubricate and flex the thick fibrous tendons of the quadriceps. Good flexibility, increased blood, oxygen and energy flow throughout the tendons will only help the health of the knee and hip joints.

4. Elevating the heels by standing on weight plates or 2x4 is pointless and only causes harm.

Many of the so called experts today have said that standing on a weight plate or 2x4 raising the heels is pointless for the athlete performing squats. I beg to differ. I pretty much stand true to the fact that I do what works for me and never listen to the hot shots of today who make it their quest to debunk everything. I know the philosophy and the kinesiology of the ankle joint, knee joint, hip joint, and all their tendon and muscle origins and insertions. I understand the reasons why the young over zealots slam the use of 2x4's, however, I have always used the 2x4 when squatting have received great benefit. For me it works and I will continue to use it. For some it might not work. I used to perform squats straight on the floor and all I got was a big ass! Then I changed it up and performed front squats with my heels on a 2x4. And like magic my quads developed and my butt didn't get bigger. This technique might not work for everyone but it worked for me. I have been performing squats like this for twenty five years with no problems. Nothing has ever happened to my gait, tendons, knees, hips, back from performing squats with heels elevated. The young researchers that are against the idea of raising the heels were not even born when I started performing them. And for them to tell me that I should stop using the heel support is ridiculous! The reason why they are against raising the heels is because they believe that it will shorten the achilles tendon and cause a muscular imbalance among the hamstring, glutes and quadriceps. I have been doing heel raised squats for a long time and have never seen any shortening effects on my achilles tendon, gastrocs, hamstrings or quadriceps. Maybe some people have experienced problems but I never have. I find that I can actually deeper and keep my back perfectly straight with heels raised, as opposed to with heels on the floor. I can do both methods with ease, but I like heel raised better for me. You will have to experiment with both methods to see which works best for you.

The best way to perform a squat is to keep the back perfectly straight, do not deviate! Flexion will compound the torque in the lumbar vertebras and will cause discomfort and possible injury. Try squatting by keeping the back straight, maintaining a neutral spine the entire time. Put all of your strength and focus onto your legs. Drive up pressing into the floor with the heels. Squeeze the glutes tight as you come up. Keep the abdominals engaged (braced) to add more support to the lumbar. Inhale going down into the squat, exhale as you come up. The key is to never allow spinal flexion to occur.

Overall, squats are the king off all exercises. When performed correctly they will help strengthen the muscles that support the lumbopelvic complex. Many people think I am crazy when I prescribe back patients to do squats. I start with the basic foundation of the movement and then progress to the more advanced techniques once the goals are achieved.

tags: squatting, power lifting, bodybuilding, exercise, nutrition, health,

Here are what some of the folks are saying about diet EARTH.

"Just completed reading “diet Earth” and it is excellent… truly one-of-a-kind!

This should be mandatory reading, as a text book on nutrition and exercise… in all of our schools." Steve Speyrer

" Very informative. Daryl's insight and ideas about nutrition is eye and mind opening. He makes the complex science of physiology easy to understand. Great book". Thank you Daryl." John Marshall

" Thank you for the Diet Earth book. I have been reading it while I'm on the treadmill at the gym. I like how you explain things in a way I can understand, it's a very easy read." Kerry Weigle

" The book is well written and very informative. It's wicked awesome!! Scott Duletzke

" Great Job Daryl! Thank you for putting this out." Diane Morgan

" Everyone should read this book. The concepts you have come up with make alot of sense. I always followed the mainstream nutrition ideas. You have made me re-think about how to eat and what to eat. I never realized that I was doing harm from eating foods that were low calories." Mike Tomlison

" Well done! Easy to read, lots of pictures." Jenny Comeau

" Good information. The sample meal plans help to understand what, how and when to eat. Thanks Daryl." Brian Boucher

" I recommend this book to anyone interested in learning how exercise and nutrition help burn fat." Leslie Martin

You can order diet EARTH at www.darylconant.com

Thank you all for emailing me your testimonials. I greatly appreciate your support.

Daryl

tags: redsox, health, nutrition, strength and conditioning, nutrition, gulf oil crises,

One of my favorite Versions of "Streets"