AaronShelley.com - The TRAINER'S Trainer

Category: Articles

A New War on Sugar

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7th November

Discover the reason we’re fatter than ever

POP QUIZ: WHAT DOES THE BACKSTREET BOYS’MILLENNIUM ALBUM HAVE IN COMMON with high-fructose corn syrup? No, not the saccharine overload.Millennium was the topselling album in 1999, the same year HFCS consumption peaked in the United States, according to the USDA. You might assume that obesity peaked then too. After all, high-fructose corn syrup is the devil’s candy, driver of the obesity boom and the cascade of health problems associated with our national obesity epidemic, from diabetes and metabolic syndrome to heart disease and sleep disorders.

Or maybe not. Since 1999, Americans have continued to pack on pounds; now 67 percent of U.S. adults are overweight or obese, the World Health Organization reports. The theory that HFCS was driving our belly bulge—the “HFCS hypothesis”—arose in 2002 and grew in influence for years, but it’s currently under attack. As the …

7 Freaky Reasons to Ditch Plastic

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8th October

Drop that water bottle! The latest plastic news sounds like it’s straight out of a sci-fi movie!
Plastic is both a godsend and a nightmare when you consider its many uses. For starters, there are countless plastic perks, explains Susan Freinkel, author of Plastic: A Toxic Love Story. Plastic allows for lighter-weight car parts that boost gas mileage and lower a vehicle’s carbon footprint; computer housings; and even disposable syringes that make it possible to draw blood without spreading infectious diseases. Even polystyrene, aka Styrofoam, has an upside. “It’s a fantastic insulator and very long lasting, as we know,” Freinkel says. “So that’s a great material when used in a house, where it’s going conserve energy for decades, but not so great when used in a cup to keep coffee hot for 15 minutes.”

The takeaway? When we use plastic for unnecessary conveniences, …


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4th September

These barbell exercises are great for developing total-body power and boosting sports performance, but there may be far simpler—and safer—ways to get similar results for non athletes.

Thirty years ago, the only time you’d see a guy doing Olympic lifts was, well, at the Olympics. Nowadays, many of my clients tell me they want to do the barbell snatch and the barbell clean and jerk during workouts. When I ask them why, they say they saw people cranking out rep after rep of the exercises at the CrossFit Games onESPN.

It’s not just my clients that want to try them. Walk into any gym in America and you’ll see 25-year-old hiptsters, 40-year-old housewives, and 50-year-old executives attempting to toss barbells the size of truck axels over their heads.

Yes, the barbell snatch and the barbell clean and jerk are …

Why Supplements Are Bad for Your Brain

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21st August

Daily multivitamins contain excessive levels of metals linked to brain damage, says one physician’s group.
Trying to get your daily nutrition requirements from a multivitamin isn’t doing your brain any favors.

Multivitamins are supposed to do a body good. In one little capsule, they contain every nutrient your body needs to function—a “complete” pill you need to take just “Once a Day”!

But that old adage “if it sounds too good to be true, it probably is” holds particularly true with these miracles of modern nutrition. Supplement manufacturers overload their pills with trace minerals, including harmful levels of metals that are linked to a wide variety of cognitive problems later in life, says Neal D. Barnard, MD, president of the Physicians Committee for Responsible Medicine and adjunct associate professor of medicine at George Washington School of Medicine. “These supplement manufacturers are focusing more on …

The Endocrine System-Exerciser Perspective

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2nd August

Many health benefits are to be gained through bodybuilding. In fact, bodybuilding’s training regimes and dietary practices can enhance cardiovascular, mental and immune health and improve weight loss. One aspect of health that is not often touched on, when bodybuilding’s benefits are discussed, is the endocrine (or hormonal) system.

The endocrine system (from the Greek terms “endo” meaning within and “krine” meaning to separate or secrete) is comprised of chemical substances called hormones which serve as messengers, passing information from endocrine gland to organ, to control a large number of physiologic functions. To ensure these functions are governed efficiently, effective hormonal control is of paramount importance.

Exercise is one of the best ways to beneficially assist the release and reception of hormones. Studies have shown that exercise actually increases the amount of circulating hormones in our bodies as well as strengthening the receptor sites …

Which Impacts Your Weight More: Diet or Exercise?

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2nd July

New research suggest that knowing the right answer to this question could affect the number on the scale

You know you should exercise and eat healthfully to keep your weight in check. The thing is, research suggests that when people devote time to one healthy habit, they spend less time on the other. So which is more important if you’re worried about your waistline: your workout or your diet?

Turns out, people who think that diet is the most important factor in weight control tend to have a lower body mass index (BMI) than those who believe that exercise is the key, according to six new studies published in the journal Psychological Science.

In the studies, researchers asked a total of more than 1,200 people in the U.S., Canada, China, France, and South Korea about the main factor that makes people overweight. They also took participants’ …


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8th June

Unless you need to build your tolerance for boredom, most stretching is a waste of time. After all, when you review the research, it’s clear that the most widely held principles of flexibility training simply don’t work. Which is why few guys ever stick with it and even regular practitioners struggle to touch their toes. Worse, follow those age-old rules closely, and studies show that you’ll actually be more likely to suffer a pulled muscle than if you hadn’t stretched at all.

That’s why it’s time we rewrite the book on stretching and provide you with a flexibility plan that’s not only effective, but also simple, fast, and painless. Your first order of business is to forget everything your high-school gym coach, workout partner, or yoga-loving girlfriend ever told you about stretching. Then memorize the new rules that follow. The benefit? You’ll reduce your …

The New Blood Pressure Trigger

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1st June

Is your blood pressure creeping up? A common food contaminant could be partially to blame.

There’s no question that a poor diet and lack of exercise trigger cardiovascular chaos. But those aren’t the only causes of high blood pressure and other ticker trouble. Researchers from New York University’s Langone Medical Center, the University of Washington, and the Penn State School of Medicine recently made a first-of-its kind connection between phthalates, a common chemical used to soften plastic, and higher blood pressure in children and teens.

Researchers looked at more than 3,000 children and teens and tested phthalate breakdown products in the urine to gauge exposure. They found dietary exposure—likely the result of leaching from food packaging—and elevated systolic blood pressure, a measure of pressure in the arteries when the heart contracts. It’s the first time a connection like this has been made.

The …

7 Surprising Reasons to Give Up Sugar

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17th May

Sugar Shocker

Sugar was always meant to be a treat, a reward. “The last time I checked, birthday cake was for birthdays, and birthdays come once a year,” says endocrinologist Robert Lustig, MD, author of Fat Chance: Beating the Odds Against Sugar, Processed Food, Obesity, and Disease. But added sugar is infiltrating the food supply, and we’re not just talking soda here. Food manufacturers pump excess sugar into an array of foods—even “health foods”—creating catastrophic health results. Learn where this type of sneaky sugar hides, along with these surprising sugar side effects.

You’re overdosing on it.

The Facts: Americans swallow a whopping 13 percent of their daily calories from added sugars. That adds up to about 130 pounds per year. Break that down to the daily level, and we’re way over the limit, downing the equivalent of 22 teaspoons of added sugars a day. According to the …

Are You Secretly Eating More Sugar

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13th May

Easy on the sweets. Men ages 20 to 39 eat more added sugars—ingredients in processed or pre-prepared foods—than anyone else, says a new report from the U.S. Centers for Disease Control and Prevention.

And while it’s easy to point a finger at soda or unhealthy meals at restaurants, the research found that about two-thirds of the sweet stuff came from food (not drinks) and was eaten at home (not on-the-go). On average, guys eat 335 calories of added sugar a day, while women consume 239.

You may be thinking, but I eat really healthy! The problem: Some sugary foods are disguised as health foods (like salad dressing, spaghetti sauce, or jam). The first step is figuring out where sugar is seeping into your diet so that you can cut it out. Here are 9 Sneaky Sources of Sugar to avoid—and swaps that promise a bigger nutritional punch, …

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A New War on Sugar

Discover the reason we’re fatter than ever

POP QUIZ: WHAT DOES THE BACKSTREET BOYS’MILLENNIUM ALBUM HAVE IN COMMON with high-fructose corn syrup? No, not the saccharine overload.Millennium was...

7 Freaky Reasons to Ditch Plastic
Drop that water bottle! The latest plastic news sounds like it’s straight out of a sci-fi movie! Plastic is both a godsend and a nightmare...
Your Guide to Get Lean

Clients often hire me because they’re fed up with working hard without getting the results they want. When I ask my female clients what...