TechGenix FitITproNews

Vol. 02, #245 - November 14, 2018 - Issue #0060

FitITproNews: Exercise order and eating organic

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Editor's Corner

This week in FitITproNews we'll examine the question of whether it's better to work your legs first or last within your exercise routine. We also talk a bit about the value of eating organic whenever possible. Enjoy your workout today, and lay off those potato chips! <grin>

Cheers,

Mitch Tulloch, Senior Editor

FitITproNews.com

Disclaimer: I am not a certified fitness professional or nutritionist so take any suggestions made here "as is" with a grain of salt and a heaping supply of your own judgment. Please read our full disclaimer at the bottom of this newsletter. 

Mailbag

This week Mark Nichols sent us the following email with a link to an article other readers may want to check out:

Mitch, here is some excellent information about Intermittent fasting, I highly recommend it:

Effortless Ways to Lose Weight and Eat Healthy

https://jamesclear.com/simple-diet-ideas

The research in this area is fascinating. Dr. Valter Longo is the guest on some amazing podcasts about the subject. (Rich Roll Podcast).

The "Rich Roll Podcast" Mark refers to can be found on iTunes, YouTube, and SoundCloud.

If any other readers have useful fitness/nutrition resources to recommend you can email me at [email protected] and I'll share them in our newsletter.

Fitness Tip

A few years ago I read an article in a fitness magazine that said if you want to build more muscle through resistance exercise (weight training) you should always do some lower body exercises before you do any upper body exercises. For example, if you plan on working your arms (triceps and/or biceps) on a certain day, you should start off with a few heavy squats, lunges, or deadlifts before you start your arm exercises. 

The reason behind the above training protocol is that exercising your legs and hips results in a "T-boost" (a short-lasting elevation in testosterone levels) and since testosterone levels are strongly correlated with the ability to grow new muscle, the result of doing legs before arms should be more muscle growth in your arms. The protocol was supposedly backed by research, so I decided to adopt it. 

So here I am several years later, and I'm still not ready to win The Arnold or Mr. Olympia bodybuilding titles…LOL

Then last week I came across an interesting article in the Globe and Mail, a Canadian newspaper, that reports a new study from researchers at McMaster University finds that the hormone surge triggered by exercise has no impact on how much muscle you gain over time:

Busting the muscle-building hormone myth

https://www.theglobeandmail.com/life/health-and-fitness/article-busting-the-muscle-building-hormone-myth/

The article reports the results a controlled study published in the journal Frontiers in Physiology. The study "involved 49 volunteers who did a full-body strength training workout four times a week for 12 weeks. Careful measurements of nine different hormones, both circulating in the blood and in the muscles themselves, found no link between any individual hormone or combination of hormones and the amount of muscle gained."

So I guess there goes another magic key for gaining muscle!

The study did find something interesting however, namely that "The subjects in the study who gained the most muscle didn’t have higher postworkout hormone levels, but they did have significantly more of these receptors in their muscles than those who gained the least muscle."

So now the question is, How can a guy like me increase number of the androgen receptors in my aging body? Or how can I wake up those receptors that have gone to sleep? 

The answer is simply to do more weight training, which is exactly what I plan to do now that winter has arrived here in Canada. During the summer I did only cardio (mostly circuits and a bit of running) and then in the fall I added one day of resistance training to keep my muscles from atrophying as I dropped weight from doing cardio. Now that winter is here I'll probably shift to 2 days of weight training and 3-4 days of HIIT cardio exercises to maintain muscle while slowly dropping my weight further. That's my current plan, anyways.

On the other hand having some electric shock therapy might also help. After all, it worked for these lab rats:

https://link.springer.com/article/10.1007/BF01427054

Remember Mighty Mouse?

https://www.youtube.com/watch?v=X78i13q-atk

Those were the days, huh?
                                  

Nutrition Tip

A while back we decided to buy organic whenever possible when we shop for fruits and vegetables at our grocer. The reason we decided this wasn't out of any concern for the use of pesticides and other chemicals that are used for growing regular (non-organic) produce. Our reason was simply because organic fruits and veggies taste better than regular produce.

For example, organic apples taste like…apples. They taste like the apples I used to eat as a kid: ripe, crunchy, flavorful, with a few blemishes on them. 

Regular apples on the other hand generally taste sour. That's because they're picked before they're ripe and then they're ripened artificially using gases and other techniques -- techniques that mimic nature's ripening method but don't fully emulate it.

Regular apples also seem to have thicker skins (coated with wax I think) and never seem to go bad. Organic apples go bad quickly, but when they start turning brown they taste even sweeter!

I like to call non-organic fruit "plastic" fruit because it looks colorful and shiny and appealing. But the more colorful and shiny and appealing fruit is, the less taste it has. Same goes for vegetables. I met someone recently who had emigrated from Italy several years ago and was working as a host in a fine restaurant in our city. He told me he felt sad to live here in North America. I asked him why. "The tomatoes have no taste!" I've felt that way myself for many years about tomatoes and have basically stopped buying them because as this article from The Guardian explains, we've used science to breed flavor out of tomatoes in exchange for eliminating blemishes on them and increasing their shelf life:

Out of flavour: why tomatoes have lost their taste

https://www.theguardian.com/lifeandstyle/2017/jan/27/out-of-flavour-why-tomatoes-have-lost-their-taste

Modern science is wonderful, isn't it?

But getting back to eating organic, what sparked renewed interest in this topic for me recently is this article I read last week on CNN Health:

You can cut your cancer risk by eating organic, a new study says

https://www.cnn.com/2018/10/22/health/organic-food-cancer-study/index.html

While that's interesting however, I am a bit skeptical, being someone trained in hard science (Physics). Someone else made the following comment somewhere on some board I came across concerning the research reported in the above article: "It's also very possible that people who eat organic food are just more cognizant about nutrition, health, and they food they eat. I'd like to see a study of two groups who both eat healthy and exercise, but one group eats organic food. Not slamming organic food, but I am skeptical." That's exactly how I felt after reading the article too. In other words, correlation doesn't equal causation.

Not only that, there's also the question of so-called organic pesticides. Take a look at this article from the American Council on Science and Health:

Enjoy Your Organic Produce, And Its Toxic Pesticides

https://www.acsh.org/news/2016/04/21/enjoy-your-organic-produce-and-its-toxic-pesticides

Is there any hope left for us? Or should we all just throw up our hands and give up and eat every day at McDonald's?

Email me your comments: [email protected]

 

The Toolbox

A self-study guide for learning SQL Server fundamentals. It includes the history & technical basics. Concepts provided in the white paper will form the solid foundation of your future DBA expertise.

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MailStore Server is an email archiving solution, catering to the needs of SMBs. It supports Exchange Server (even the new 2019 version) and Office 365. A free trial is available for download on the vendor's website.

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WsDisplaySettings is a command line tool to save and restore Windows display settings to and from file:

https://www.wizardsoft.nl/admintools/admintools.html#WsDisplaySettings

WMI Diagnosis Utility can help system administrators diagnose and repair problems with the WMI service:

https://www.microsoft.com/en-us/download/details.aspx?id=7684

Pssdiag/Sqldiag Manager is a graphic interface that provides customization capabilities to collect data for SQL Server using sqldiag collector engine:

https://github.com/Microsoft/DiagManager

Send us feedback

Got feedback about anything in this issue of FitITproNews? Email us at [email protected]

Product of the Week

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About FitITproNews

FitITproNews is the only weekly newsletter in the world that is entirely devoted to helping IT pros get fit, lose weight, and live happily ever after as they face the daily stresses and workload of being in the gristmill of the IT profession. FitITproNews is brought to you by TechGenix and is created each week by the same all-star editorial team that brings you WServerNews, the world's longest running IT pro newsletter focusing on the administration, management and security of the Windows Server platform in particular and cloud solutions in general. Subscribe to FitITproNews today! And while you’re at it be sure to also subscribe to our other TechGenix newsletters such as our Weekly IT Update and Spotlight Articles!

Editorial Team

Mitch Tulloch is Senior Editor of FitITproNews and is a widely recognized expert on Windows Server and cloud technologies. He has written numerous articles and whitepapers and has authored or been series editor of more than 50 books for Microsoft Press. Mitch also successfully made the transition from being a typical "fat IT pro" to becoming fit by losing almost 50 lbs through a combination of resistance training, cardio exercises, and proper nutrition. Mitch's passion with FitITproNews is to help other IT pros do what he has been able to accomplish by sharing his personal story and lessons learned.

Ingrid Tulloch is Associate Editor of FitITproNews and was co-author of the Microsoft Encyclopedia of Networking from Microsoft Press. She is also Head of Research for our content development business and has co-developed university-level courses in Information Security Management for a Masters of Business Administration program. Ingrid is also committed to personal fitness and is a believer in clean eating and proper supplementation for optimal health and longevity.

Mitch and Ingrid are also the editors of WServerNews, a weekly newsletter from TechGenix that focuses on the administration, management and security of the Windows Server platform in particular and cloud solutions in general. For more information about Mitch and Ingrid see their website.

Disclaimer

This newsletter is designed for informational purposes only and the health and fitness information presented in it are based solely upon the personal experience of its editors and of any guests or readers who contribute content to it. Nothing in this newsletter is intended to be or should be construed to be professional medical, fitness, or nutritional advice. Always consult a physician or other health care professional before starting an exercise or nutrition program to determine if it is appropriate for your personal needs. Do not follow any of the suggestions in this newsletter if your physician or other health care professional advises against doing so. If you are exercising or dieting or taking supplements and experience any dizziness, faintness, pain, or shortness of breath, you should stop immediately and seek medical help. The use of any information presented in this newsletter is solely at your own risk.

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