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Healthy Lifestyle Protects Our Cells from Stress-Related Aging Shows Study

Last month I mentioned a new study that showed that drinking soda make actually shorten our lifespan by shortening our telomeres (part of our DNA).telomeres

Today, instead of telling you about something that shortens telomeres, I thought I share something more positive.

A study from the University of California San Francisco (UCSF) looked into whether or not having good lifestyle factors could help protect us against the telomere shortening caused by life stress.

Good news! Exercise, healthy eating, and good sleep appear to protect telomeres from stress-related shortening. This is essentially cellular ‘proof’ that a healthy lifestyle can, in fact, help us live a longer, higher quality life.

The study also showed that life stress like the death of a loved one or losing your job, does appear to acutely shorten telomeres. But again, we can do our part to mitigate these deleterious effects of stress by taking care of ourselves.

Moral of the story? Eat a healthy diet, exercise regularly, and get plenty of high-quality sleep. It’ll do your telomeres good!

Your friend in fitness,

Dr Clay

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The Flat Butt Fix Article: a Lower Body Workout Strategy for Women

One thing I realize I need to do more of is point you to some good articles written by other people. Let’s face it, although my articles are Flat Butt Fixincredible, sometimes other people write some pretty good ones, too.  ;)

One that recently caught my attention was written by Dani Shugart, it’s called The Flat Butt Fix: a Lower Body Workout Strategy for Women, published over at T-Nation.com.

This is the first article of Dani’s I’ve read. I like her writing style in that she keeps things simple and to-the-point.

But (no pun intended) what’s unique about this particular article is that she proposes a Butt Day…as in training your butt only on one training day (not in all cases, of course). At first that may seem silly, but given we have often have an Arm Day, Back Day, Chest Day, etc., it’s not silly at all to devote one entire training day to the glutes, which happen to be one of the largest and most important muscle groups in the body.

Ok, enough of me trying to describe her article, go check it out for yourself….especially if you wanna take your butt from flat to phat. ;)

Your friend in fitness,

Dr Clay

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Are You Taking the Right Form of Vitamin E?

Much, if not most, of the Vitamin E supplements you’ll find at your local drug or grocery store is comprised of an inferior form. Let’s make sure you’re using the best type.

Not all Vitamin E is created equal.

Not all Vitamin E is created equal.

(For purposes of this article I’m referring to alpha tocopherol as vitamin E, which is the form that the RDA is based on.)

There are two types of alpha tocopherol: there’s the natural version – d alpha tocopherol, and there’s the synthetic form – dl alpha tocopherol.

As you might guess, the natural version is better…roughly twice as good according to most studies/sources.

So if/when you decide to supplement with Vitamin E, take a look at the ingredients.  It should say d alpha tocopherol NOT dl alpha tocopherol.

If you wanna read more about Vitamin E, here’s a good page, courtesy of Oregon State University.

Your friend in fitness,

Dr Clay

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The Perfect Cambered EZ “Curl” Bar

A few weeks ago I talked about the Pro’s & Con’s of using an EZ “Curl” Bar vs a Straight Bar when doing barbell curls. In that brief article I showed a pic of the typical cambered bar, which has a pretty steep bend in it.

Well, just a couple days ago I came across what may just be the perfect bar to do curls with.* It’s cambered so it’s easier on your wrists, but it’s a relatively shallow bend to allow for more supination.

The perfect bar for curls?

The perfect bar for curls?

Unfortunately I don’t have my own gym so I have no need for it…but if you do, you may wanna find a shallow cambered bar like this…I would!

Your friend in fitness,

Dr Clay

* I know you shouldn’t end a sentence with a preposition, but it sounds so much more ‘normal’ that “…the perfect bar with which to do curls.” Forgive me Mrs. Abernathy…you taught me better, but I’m a rebel ;)

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Working on Version 2.0 of The Book of Bodybuilding Training Programs

Clay archer

striking a pose a few weeks after my last bodybuilding show

As I’m getting back into the swing of writing, I’m working on two particular projects right now – the 2nd edition of my free eBook Set Your Metabolism on Fire! (which you can snag over to the right), AND Version 2.0 of The Book of Bodybuilding Training Programs (which you can get here).

In the next version of The Book of Bodybuilding Training Programs I’m going to add about 5 new training programs, some exercise how-to’s, a whole new section on designing your own training programs, and some other cool stuff.

The only slight drawback is that the price is gonna go up a tad from the current $29 to $39 (which I meant to raise the price to a while back anyway). Based on what other bodybuilding/fitness info products cost, it should really cost more like $79, or even $99, and it’d still be a great deal. But I prefer to make my stuff more affordable so…

By the way, if you’ve already purchased version 1 of the book, you’ll get version 2 at no charge…I think that’s only fair.

If you’re the kind of person that likes to get a good deal by beating the system, go ahead and purchase version 1 now and save $10 by beating the price increase..that’s fine by me.

(FYI, I’ve already chosen two awesome training programs that are gonna be in the new book, so if you purchase version 1, I’ll send them to you as well. One is called Redline, which I named after my first BMX racing bike :)

I’ll keep you posted as version 2 gets closer to being released, which is most likely going to be in January.

If you’ve purchased version 1 of The Book of Bodybuilding Training Programs and have some input for version 2, please drop me a note here. (I luv & appreciate input, because you guys often think of things I would’ve never thought of. And after all, I’m writing the book for you, not for me. So thanks in advance!)

Your friend in fitness,

Dr Clay