The 3 foolproof laws for getting in shape.

Ok, so I've been going to the gym and working out 5-7 days a week for the last 20 years.  I've seen a lot of things done right and a lot of idiotic efforts.  Here are 3 "laws" for getting into shape.  They are foolproof.

1.  Eat right.  It's a cliche and no one wants to hear about it any more.  But getting your body into good physical shape is about 85% good nutrition.  I'm not gonna get into the whole wacky food pyramid thing, but if you're working out more than 3 times/week your daily diet should roughly include: carbohydrates 5-7 grams/kg of bodyweight; protien 0.8 grams/kg of bodyweight daily; fat 1 gram/kg of bodyweight daily.

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Pound to kilogram conversion: 

http://www.onlineconversion.com/weight_common.htm

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2.  Know what you're doing.  Get a set routine tailored to the goals you want to achieve.  If you don't know how to do this, hire a trainer to get you started.  Many trainers start at $20/hour and can give you a routine and show you how to properly use the weights in 1-2 sessions.  It's more than worth it.

3. Most important --> be consistent.  Unless you have a death in the family or a major catastrophic event (eg., hurricane, mudslide, personal scandal breaking on the local news) NEVER skip a day that you plan to work out.  Go in especially when you don't feel like it.  

So that's it Buckos.  There's the great secret for getting in shape.  This is what all those info-mercial gurus selling you bands and balls and diet pills are trying to get around doing.  But unless the human DNA changes, these are the 3 things you're gonna need to get into shape.  If you stick to this routine faithfully, no matter what, you WILL get into shape - GUARANTEED.  Remember, the is no such thing as a "bad workout."  

Zen, Motorcycle Maintenance, and Paul Potts.

Some time ago I read the book "Zen and the Art of Motorcycle Maintenance" by Robert M. Pirsig.  In it, and in his follow-up book "Lila", Pirsig presents a new way of looking at things.  He calls these 'new rules' the Metaphysics of Quality.  A main idea of his Metaphysics is something he calls Dynamic Quality.  This says that all people know quality, or goodness, or "what's right" - no matter their age, or culture, or race, or religion.  That recognizing goodness is inherent in all of us. 

Paul Potts was a nobody who could sing opera.  When I watched this video of him singing for the first time it reminded me of Pirsig's Dynamic Quality.  Potts isn't just singing oprea but showing us goodness.  His performance transcends singing oprea and is more a display of quality for all to see.  Drink it in Buckos.

In The Weeds

The true meaning of the internet.

It would be impossible to put a price tag on what it has cost to develop the internet as we know it.  The hardware and man-hours that have been invested since Project RAND (allowing scientists to communicate) in the 1950s to the Googles' of today; all the infrastructure and cables; the satellites; the software; all the development of hardware and software -- the sum total is probably the greatist and most expensive effort in human history.  And now, my Buckos, comes the fruition of all that effort and expense.  Enjoy this milestone in human achievement.

The Holy Grail.

Caffeine.  The perfect drug.  And proof that the little baby Jesus really does love us.  Unfortunately, most people don't know how to do it properly.  It doesn't matter how  you ingest it (coffee, tea, energy drink), there are right ways and wrong ways.  Here's how to get the biggest 'bang' for your buck:

1) Consume in small, frequent amounts.  Between 20-200mg per hour may be an optimal dose for cognitive function.

2) Play to your cognitive strengths while wired.  Caffeine may increase the speed with which you work, may decrease attentional lapses, and may even benefit recall - but is less likely to benefit more complex cognitive functions, and may even hurt others. Plan accordingly (and preferably prior to consuming caffeine!)

3) Play to caffeine's strengths.  Caffeine's effects can be maximized or minimized depending on what else is in your system at the time.  The beneficial effects of caffeine may be most pronounced in conjunction with sugar. For example, one factor analytic study hasshown caffeine-glucose cocktails provide benefits to cognition not seen with either alone.

4) Know when to stop - and when to start again.  Although you may not grow strongly tolerant to caffeine, you can become dependent on it and suffer withdrawal symptoms. Balance these concerns with the cognitive and health benefits associated with caffeine consumption - and appropriately timed resumption.

5) Finding good sources of caffeine.  Despite the huge variety of sources of caffeine - including caffeinated soap, candy, and of course chocolate - the optimal use of caffeine is likely to involve small, hourly doses along with some cardioprotective agent.

That's all for now.  Heed the knowledge and grow awesome Buckos.

Well, ain't that some s#&t.

So I don't see what's so blasphemous about this.  I mean, what, Jesus doesn't like the Village People?!?  Now THAT'S blasphemous.

Montel Williams says it all.

I think this video highlights the larger issue: how much of "what's important" do we choose; and how much is chosen for us by white millionaires sitting in penthouse offices atop the concrete canyons of Manhattan.  Thanks to Montel Williams for a brief reminder of one issue that should be on our minds every day.  "The Marines are at war.  America is at the mall."