TechGenix FitITproNews

Vol. 01, #06 - October 18, 2017 - Issue #0006

FitITproNews: Caloric consistency

Free Tool: Permissions Analyzer for Active Directory 

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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. 


Editor's Corner

In this week's issue we take a close look at the topic of calories and expose several fallacies associated with monitoring your caloric intake. We also have some exercise and nutrition tips and links to some fitness "tools" to recommend, so be sure to read our newsletter from start to finish because it's REAL fitness for REAL IT pros!

They say that breakfast is the most important meal of the day. Dilbert would probably agree:

http://dilbert.com/strip/1992-01-08

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]

From the Mailbag

Last week in Issue #5 Staying Motivated we included a tip from a reader named Bryan about the potential benefit of wearing gloves when you do resistance training using dumbbells, barbells, or kettlebells. I also showed a photo of the ratty old gloves I wear myself whenever I lift weights myself. I guess "drive it 'till the wheels fall off" might be my life's motto, lol. 

Anyways, in that tip Bryan mentioned that he simply used recycled bike gloves and that they gave him the cushion he needed to protect his hands and help recover from the tendinitis he had developed in his thumb. After last week's newsletter came out Bryan sent me the following update:

The bike gloves are okay for cushioning my hands when doing burpees and other floor exercises like push-ups. But I needed to get real lifting gloves for the weights. The bike gloves just weren't working anymore. I was compressing on my thumb again and could feel the numbness and tingly feeling that I got over the summer that led me to getting a cortisone shot. So I picked up a pair of Harbinger gloves. I tried a couple different name brand gloves on at the store and I felt the most cushion with these.

See the Fitness Toolbox (formerly Quick Links) section later in this newsletter for links to where you can buy Harbinger gloves and other fitness products and services. 

In the Today's Workout section of last week's newsletter I told how I have recently been doing bodyweight leg exercises such as squats, lunges, and kicks and leg lifts in various directions, and in response to my mentioning this a reader named Vanja from Modena, Italy sent us the following comment:

Have you ever heard of the Lafay Method? Look what can you do in one year:

http://photobucket.com/gallery/user/olivier-lafay/

…and in just 2 years:

http://photobucket.com/gallery/user/olivier-lafay/

Unfortunately there isn't an English version:

https://www.reddit.com/r/bodyweightfitness/comments/

There is also a Facebook group but they all speak French (the creator of the method, Olivier Lafay, is French). I know English, Croatian and Italian so no problems for me! 

Keep up the good work!


I've never heard of the Lafay Method before so I asked Vanja about it and also whether the photos he had linked to were of himself, and he replied:

Hi Mitch, no, they aren't mine. Those are pictures that other users have sent to Mr. Olivier Lafay and he had uploaded them.

Actually I had started practicing the Method 4 years ago but then I had to put on hold everything since I moved to a new town. Since then I've been overwhelmed with various things. Now I am planning to begin the workouts again.

But I must tell you that it is really surprising how this method works and how quickly you can make progress. That means that you can easily get rewarded by the progression. And results are visible after merely a month. I don't want to promise miracles, I'm just telling you my personal experience. After almost 4 years of "pause" I still have the horse-shoe pattern on my triceps and keep holding the straight up position.

One anecdote: one morning (3-4 months after I had started practicing), I was lying in bed with my girlfriend and was stretching (how do you call when you just don't wanna get up and you stretch your arms and everything)… anyway, my girlfriend saw under the morning light my triceps, lats and deltoids and then, with eyes wide open she said, "Don't become like those pumped-up gym-addicted guys, I don't like that, that's way too much!". I didn't think it was so noticeable, I just didn't care about it, what she said surprised me.

I just did my exercises Monday, Wednesday and Friday for around 1,5hr (4,5hrs a week) and that was it.

Oh, in all of that, I haven't spent a cent on gym tickets. I just bought a traction bar and a gym carpet (for stretching and abs on the floor).

I personally enjoy doing bodyweight exercises as they not only help me build (or at least maintain) my muscles but also give me a really good sweat which means I burn a lot of calories to help maintain (and even lose some of my excess) weight. Anyways, I'd be interested in hearing what some of our other readers think about bodyweight exercises and which kinds of exercises they're doing. Email me at [email protected]

And speaking of calories, this leads us into the main topic of this week's newsletter...



Caloric consistency

As I mentioned previously in last week's newsletter, part of the reason I was able to lose more than 50 lbs over a period of approximately 9 months was because I exercised daily and then weighed myself weekly and kept an Excel spreadsheet of the results. Keeping a close eye on your progress by weighing yourself is essential when you want to make significant progress losing weight.

But there's another reason I was able to lose so much weight and keep at least some of it off (I've since gained 30 lbs but a lot of that is new muscle) and that's because I watched my caloric intake carefully each day. In fact for almost 5 years I kept a record each day of everything I ate and how many calories each portion represented and the total calories I consumed at the end of each day. And sometimes I even recorded my macros (total protein, carb, and fat in grams) each day as well!

I discovered several things along the way of doing this.

First, I discovered that my daily caloric maintenance level is around 2900 cal/day. In other words, if I consistently eat about 2900 calories each day while maintaining my normal activity level (I exercise an average of 45 minutes about 5 days a week at present) my weight will remain unchanged, that is, I won't gain or lose anything. This means that if I want to lose a few pounds I need to either raise my exercise intensity/duration and/or eat 2500 cal/day for several weeks.

I also discovered that the way caloric information is presented in fitness magazines is a lot of bunk. For example, check out this recipe for a 15-minute prawn stir-fry on this page of the UK edition of Men's Health Magazine:

http://www.menshealth.co.uk/food-nutrition/healthy-recipes/fifteen-minute-prawn-stir-fry

Notice that it says that one serving of this meal is 264 calories. That's just plain nonsense! One of the first things I learned as an undergraduate when I was studying Physics at university was that the accuracy of something is only as good as the least accurate measurement involved. Now if you look at the list of ingredients for this recipe you'll see one described as "2 handfuls of quick-cook brown rice". How much rice is in a "handful"? 50 grams? 100 grams? 150 grams??

I frequently utter a groan whenever I read such unscientific statements in today's media. I was brought up believing in the importance of the concept of significant figures. If you're not familiar with this concept you can find a good introduction to it in this video series from the Khan Academy:

https://www.khanacademy.org/math/arithmetic-home/arith-review-decimals/arithmetic-significant-figures-tutorial/v/significant-figures

Based on this concept (and also that fact that different people have different sized hands) one can say that the measurement "2 handfuls" has one significant figure. This means that the resulting total calorie calculation for this meal should also have only one significant figure. In other words, it's ok to say that this stir fry meal has 300 calories by rounding up 264 to the nearest one sig fig. But it's definitely NOT ok to say that 2 handfuls of rice etc translates into a three sig fig total of 264 calories. So it's a common fallacy for recipes to have ridiculously accurate estimates of the total calories you'll consume if you cook and eat them.

BTW I'm not picking on Men's Health magazine here as I've sometimes found helpful exercise and nutritional information in this magazine, and they're not the only fitness magazine that preaches such caloric rubbish. They all do. In fact I haven't found a single fitness magazine (or website) that understands how significant figures impacts caloric calculations for recipes, sigh... 

Another fallacy I quickly discovered as I began counting calories is something those of us in IT and especially computer programming know a lot about, namely that garbage in equals garbage out (GIGO). In other words, if the information you begin with is inaccurate then so will be the result of your calculations.

For example, let's say you want to make a recipe that involves 100 grams of uncooked (raw, dry) quinoa. How many calories will that represent? If you search online from various sources you'll find numbers like the following:

  • 368 cal
  • 392 cal
  • 378 cal
  • 356 cal
  • 132 cal (?!)
  • and so on


Which is correct? Who knows! They may all be right because quinoa seeds come in different colors and different sizes. And some of them may even be guesses or estimates rather than based on actual scientific measurements. For all we know the nutritional info on the packaging of many foodstuffs may contain estimates, guesses, systematic errors, or even outright falsehood! It's a fallacy to think that caloric information on packaging for foodstuffs is 100% accurate.

Here's one more caloric fallacy: you don't need totally accurate calorie info to successfully monitor your caloric intake if you want to lose weight. Forget the idea that that stir-fry you're cooking up will add only 264 calories to your total intake for today. Forget that that half cup of quinoa you're cooking up is only going to add another 184 calories to your intake today. Instead, just learn to estimate caloric totals for meals and snacks to the nearest 100 calories and keep the running total around 2500 cal/day if you want to lose weight (or a bit less if you're a woman or a smaller man).

And don't worry about systematic errors either. For example, I like bran muffins for both their taste and their effect (lol). But maybe those bran muffins I buy are really 400 calories each instead of 328 calories as they say on the package. Does this mean I should add an extra 100 calories to my total each time I eat one? Sure, if you like. But you don't need to bother. What's important isn't the *actual* number of calories you consume each day but to simply count calories consistently. For example, maybe there are some systematic errors in the nutritional info for some of the foods I regularly consume. As a result it may be that my real caloric maintenance level is 2700 cal/day not 2900 cal/day as I estimated from my eating over time.

Well who cares? What does it matter if I'm not calculating my caloric intake properly because I'm consistently overestimating the caloric content of certain food because of (a) error in the nutritional info for those foods (b) errors in how I measure the amounts I eat (c) errors in my weighing scale or measuring utensils (d) other kinds of errors etc?

The important thing is to simply be consistent how I measure foodstuffs and how I estimate their calories. Then weigh yourself regularly and observe what happens over time.

In other words, it's not counting "calories" that matters, it's counting "calories as estimated by myself in a consistent fashion" that is important.

Hope that helps. Send your comments and questions to me at [email protected]

Today's workout

This morning I tried the following workout that I found in the most recent issue of Muscle & Fitness Magazine:

 

Afterwards I was wiped!! I only used dumbbells but even so I could only finish 4 sets and had to omit one of the lunging exercises. Felt great afterwards though when I had recovered!

BTW Muscle & Fitness is currently my favorite fitness magazine:

http://www.muscleandfitness.com/

I buy the print version from our local grocery store because I like to tear out pages and tape them onto the wall of our basement where I work out. I'm also always working on the computer so I like being able to read stuff on paper when I can. I'll talk more about different fitness magazines and websites in future issues of FitITproNews.

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 (formerly Quick Links)

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]

New Veeam Backup for Microsoft Office 365 1.5 brings significant scalability improvements by introducing the distributed architecture to support largest Office 365 deployments.

http://www.wservernews.com/go/sv464tmq/

Harbinger Pro Wristwrap Weightlifting Gloves have wrap-around thumb protection cushions and a patented built-in wrist support system:

https://www.amazon.com/Harbinger-Wristwrap-Weightlifting-Cushioned-Leather/dp/B01N1ZKY3L

This wall-mounted pullup bar from Titan Fitness is made of steel and has an adjustable depth for doing all kings of pullups and ab work:

https://www.titan.fitness/adjustable-depth-wall-mounted-pull-up-bar.html

Optimum Nutrition Glutamine Powder can help rebuild your body's depleted stores of glutamine after an intense exercise session:

https://www.optimumnutrition.com/en_US/products/glutamine-powder

Exercise tip of the week

Use caution when doing full-body workouts

Exercising your whole body during a workout session (as opposed to working out one muscle group like arms or shoulders) can leave you feeling light-headed at times or even unable to catch your breath. My theory is that this happens because blood needs to flow into all your body's extremities leaving less blood available for your brain, heart, and lungs. Or maybe I'm just not as fit as I should be. Anyways, go easy if you're starting out doing full-body workouts where you exercise your legs, arms, chest, and back either together (e.g. power cleans) or in alternating sets (e.g. circuits). It's good to push yourself but don't go over the cliff.


Nutritional tip of the week

My daily carb-fest

I like to have only one carb-heavy meal per day. For example, I'll have a banana in the morning and then do my workout, then for breakfast I'll have either fish and eggs or cottage cheese and whey protein, then some meat/fowl/fish and vegetables for lunch and supper and maybe another cup of cottage cheese before bedtime. With either my lunch or supper meal I'll also have rice or quinoa or potatoes, but only with one of those meals, so I only really have a lot of carbs for one of my meals i.e. either lunch or supper.

On the other hand, when don't sleep well and get up too early I'll usually eat a carb-heavy breakfast consisting of several slices of multigrain toast with honey and maybe a bran muffin as well. This gives me some energy so I can get my motivation level high enough to want to do some exercise. After exercising however my remaining meals for the day will consist mostly of protein sources, healthy fats, and vegetables (and maybe an apple). In other words on those days my only carb-heavy meal is breakfast.

I find this approach seems to work best for me for maintaining my weight and keeping fit, and I also find I seem to have more energy if I structure my lifestyle like this. On the other hand there are times when I break my rules and engage in a day-long all-out carb-fest by eating bread and potatoes and french fries and carrot cake and...

And then there's Ben & Jerry's Cherry Garcia ice cream:

http://www.benjerry.com/whats-new/2015/cherry-garcia-story

Still, it's important to have rules that govern your life:

http://www.thetransportermovie.net/the-rules

What rules do you follow as a general guide for your eating habits and nutrition?

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]

Fun stuff

Check out these "mass monsters" from recent Mr. Olympia contests:

Top 7 Bodybuilders at Mr Olympia 2017 - Who will be King?

https://www.youtube.com/watch?v=y__5ZgSN2Yc

2016 Mr. Olympia - WHERE LEGENDS ARE MADE

https://www.youtube.com/watch?v=0UhcnDJCNKs

Bodybuilding Final Mr Olympia! Jay Cutler VS Ronnie Coleman

https://www.youtube.com/watch?v=Gwei9qLs2AE

First 5 Mr. Olympia Winners - THEN and NOW

https://www.youtube.com/watch?v=WFbKXY8_Y74


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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