TechGenix FitITproNews

Vol. 01, #10 - November 15, 2017 - Issue #0010

FitITproNews: Focus on back

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Editor's Corner

In this week's issue of FitITproNews we're going to focus on the why and how of developing those important but rarely seen muscles in your back. And by the way, we now have previous issues of our FitITproNews newsletter archived online:

http://www.fititpronews.com

It's hard to see your back muscles even if you have a mirror in your bathroom or bedroom. What you need of course are two mirrors, one on the wall and a smaller one in your hand, as that way you can see your back…and also your receding hairline as Dilbert observes in this comic strip:

http://dilbert.com/strip/1990-01-20


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. 

Subscriber preferences: As a WServerNews subscriber we're sure you'll enjoy reading FitITproNews each week as much as you enjoy reading WServerNews. But if you'd rather not receive FitITproNews any more, just go to the bottom of this issue and click Update Newsletter Preferences to change your subscription preferences. And by the way, we also have two other TechGenix newsletters you can subscribe to: our Weekly IT Update and Spotlight Articles. Why not subscribe to all of them today?

Ask Our Readers: Need help or advice concerning fitness, weightloss, exercising or nutrition? Why not tap into the huge collective expertise of our IT pro readership from all around the world! Send your questions to us today by emailing us at [email protected]

 

Focus on back

Men in particular (like myself) tend to like gazing adoringly at our own muscles. We hold our arms up in the bathroom and flex our biceps and imagine we see a peak the size of Arnold's:

https://www.muscleandstrength.com/articles/35-best-biceps-history

whereas it's more likely our biceps look like Dilbert's:

http://dilbert.com/strip/1996-09-24

Yes you gotta be careful when you flex those bicep muscles. Unfortunately we often focus on muscles we can easily see than those we can't easily see--even when those we can't easily see (like back muscles) are more important.

Why are the muscles in your back important? Simple--strong back muscles mean better posture, both when sitting and when standing or walking. And better posture means you get less tired when you sit, stand, or move about. 

Strong back muscles also work synergistically to make your chest muscles stronger. Powerlifters know that being able to bench heavy weight not only requires strong arm and pec muscles but also a powerful back. 

I used to have terrible posture. As a teenager I was a nerd who read a lot, and often in bed. As a result I had poor posture and weak back muscles and this contributed to making me weak overall in my skeletal musculature. When I finally took up weightlifting I studied the subject intensively and realized I needed to prioritize my back and core if I wanted to make significant progress in gaining overall strength. So I started seeking out good back workout routines, and I happened across Cedric McMillan who is certainly one of the more intelligent and intentional bodybuilders around these days (at least when it comes to bodybuilding). After studying several of Cedric's back workouts I applied them diligently to myself (much scaled down of course) and after about a year I discovered I could actually *feel* the muscles in my back when I worked them. My posture improved as well, and though I still tend to slouch when I work on a computer I often find myself straightening up as I work--and feeling much more relaxed when I do so!

For those of you would like to take all this to heart by prioritizing your back, I've assembled the following links to some of Cedric's back-related workouts:

Cedric McMillan's back training technique (Iron Man magazine)

https://www.ironmanmag.com.au/training/workouts/607-cedric-mcmillans-back-training-technique

McMillan's Back (Flex magazine)

https://www.flexonline.com/training/news/mcmillans-back

Cedric McMillan: Deltoid, Back & Legs Workout (Muscular Development magazine)

http://www.musculardevelopment.com/training/5282-big-mac-attack-part-i-from-the-march-issue-of-md.html

VIDEO: Cedric McMillan Trains Back Powerhouse (Muscular Development magazine)

https://www.youtube.com/watch?v=10CFDCTHviU

VIDEO: Cedric McMillan's Full Back Workout at the M&S HQ Gym (YouTube)

https://www.youtube.com/watch?v=S0iOXKyBRU0

Whatever you do of course, be careful. Weightlifting is something you need to approach progressively, not aggressively. Start with small weights and use perfect form to prevent injuries from happening. 

And above all, stand up straight!

 

Today's workout

This morning I did cardio on my exercise bike and burned 330 calories in 25 minutes. I laddered up the tension every 2 minutes and then laddered back down. I followed my cardio with 30 minutes of static stretching exercises to loosen the muscles in my legs, hips, and back. This also meant I didn't eat anything until about 45 minutes after I finished doing my cardio which gave time for my growth hormone (GH) levels to elevate which is supposed to help burn more fat. 

Got a workout? Have you developed a workout that you enjoy doing and feel has been contributing to your health and which you'd like to share with our readers? Email us at [email protected]


Send us your feedback!

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

 

Fitness Toolbox

Products and services we think you shouldn't be without!

GOT ANY exercise equipment, nutritional supplements, personal training services, fitness websites, or anything else you would like to recommend for our readers? Or for that matter do you have any IT products or services you would like to promote or recommend? After all, our target audience here is mostly IT pros! Email us at [email protected]

Veeam ONE Free Edition 9.5 will save you time and document your network with automated, detailed reports. Take control of your virtual environment, know the status of the network at all times.

https://ad.doubleclick.net/

Follow Cedric McMillan on Facebook and learn from one of the smartest bodybuilders around:

https://www.facebook.com/Cedric-McMillan-Fan-Page-223007337747637/

The Nutrition Source of the Harvard T. H. Chan School of Public Health provides evidence-based, practical dietary advice using the Healthy Eating Plate as a guide:

https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/

For the best tips on running whether you're a beginner or a marathoner visit Runner's World:

https://www.runnersworld.com/running-tips

 

Exercise tip of the week

Lead with your elbows

One helpful tip I learned about exercises that work your back and shoulder muscles is that you should lead with your elbows not with your hands when you lift or pull something. For example, if you do lateral raises you should concentrate on lifting your elbows up, not the weights you hold in your hands. Here's a short video from LiveStrong.com:

https://www.youtube.com/watch?v=geenhiHju-o

This is easiest to do if you don't try to lift too heavy a weight. BodyBuilding.com has some good tips about this and other aspects of the lateral raise:

https://www.bodybuilding.com/content/the-7-biggest-lateral-raise-mistakes.html

3D Muscle Journey also shows you how to perform a back exercise (the bent over row) leading with elbows as well:

http://3dmusclejourney.com/trenches-back-cues/

Got tips? Do you have any exercise or nutritional tips you'd like to share with other IT pros who are trying to lose weight and get more fit? Email us at [email protected]

 

Nutritional tip of the week

Low-calorie snacks that satisfy

When you're working hard and feeling stressed it's easy to want to grab a donut or a bag of potato chips some other carb-heavy item to try and bring you some mental relief. Unfortunately, short-term relief like this typically results over time in the long-term misery of weight gain. 

It would be nice if there was a low-calorie snack you could grab in such situations that would not only be guilt-free but would also be satisfying. I've discovered one: dill pickles. My grandmother was Ukrainian and she used to grow vegetables in her backyard garden and make jars of pickles before winter arrived. Then she'd have her own supply of pickled veggies and when we visited her as children she would pull them out and chew them happily. As kids we found them too sour, but as an adult concerned about keeping my weight under control I discovered that pickled vegetables have a strong flavor that makes then quite satisfying as a snack. 

So as I was writing this newsletter and got hungry, I headed to the fridge. Looking around at the various stuff there and calculating how most of the items would make it difficult to keep to my caloric maintenance level for the day, I suddenly saw the jar of dill pickles. I pulled out a pickle and chomped it down and guess what: I was satisfied and went back to work for another hour. 

What low-calorie snack satisfies *you* when you get stressed or hungry and need something to satisfy your craving? Email us at [email protected]

Fun stuff

Low-calorie snacks come in various types, some more appealing to others. Here are some ideas you may want to explore:

Healthier 100-Calorie Snacks

http://www.eatingwell.com/video/6898/healthier-100-calorie-snacks/

Healthy Snack Ideas: 3 Low-Calorie Snack Recipes

http://www.eatingwell.com/video/6754/healthy-snack-ideas-3-low-calorie-snack-recipes/

The Best Road-Trip Snacks 

https://www.menshealth.com/nutrition/best-roadtrip-snacks

The 10 most filling foods for weight loss

http://time.com/9973/the-10-most-filling-foods-for-weight-loss/

 

Product of the Week

Free Tool: Permissions Analyzer for Active Directory 

Image

SolarWinds® Permissions Analyzer for Active Directory™ gives you instant visibility into user and group permissions and a complete hierarchical view of the effective permissions and access rights for a specific NTFS file folder or share drive – all from a user friendly desktop dashboard.  Browse permissions by group or individual user, and analyze user permissions based on group membership combined with specific permissions.  Unravel a tangled mess of file permissions: network share, folder, Active Directory, inherent, explicit, calculated and more.

Download the Free Permissions Analyzer Tool Today. 

 

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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