• WOWOW: There!

    by Alexander Becker

    Philippe Petit, Lego, Fructose, Third-World-Workouts, Chernobyl, and the 10 Skills you don't want to miss teaching your kids.

    • Inspiration: Philippe Petit, Man on Wire --

      In 1968 I was 18 years old and I saw an article about those towers. There was a photo of a model, and the article said that they would be built one day, and they would be the finest in the world. And here I was, a completely new self-taught wire walker, and I thought, "What a fabulous thing to transform the top of those towers to a theater for one morning." And that's how the idea came.

    • Toys: LEGO Mini Sport City 2008 --

      ... currently one of the most amazing LEGO productions ever in China. The theme of this city is the Beijing 2008 Olympic Games. Swimming Cube, Nest Sports Ground and Sport Village were built as a landmark of this LEGO city. 300,000 bricks and 4,500 mini-figures are used to construct a 3m x 8m artistic show.

    • HFCS: How High Fructose Corn Syrup Makes you Gain Weight --

      "The message from this study is powerful because body fat synthesis was measured immediately after the sweet drinks were consumed," Dr. Parks said. "The carbohydrates came into the body as sugars, the liver took the molecules apart like tinker toys, and put them back together to build fats. All this happened within four hours after the fructose drink. As a result, when the next meal was eaten, the lunch fat was more likely to be stored than burned."

    • Testosterone: The Evils of Fructose --

      Unlike glucose, fructose can only be metabolized in the liver, whereas glucose can be passed to other body tissues, like your muscles.

    • By any means necessary: Third World Workouts --

      In my world, the equipment is always there. You just have to teach yourself to recognize it. If you see something you can lift, push, pull, or throw, you can build a workout around it.

    • Foundations: 10 Skills You Need to Succeed at Almost Anything --

      Success, however it's defined, takes action, and taking good and appropriate action takes skills. Some of these skills (not enough, though) are taught in school (not well enough, either), others are taught on the job, and still others we learn from general life experience.

      Public Speaking, Writing, Self-Management, Networking, Critical Thinking, Decision-Making, Math, Research, Relaxation, Basic Accounting.

    • Fungi: Deep in the radioactive bowels of the smashed Chernobyl reactor, a strange new lifeform is blooming --

      The exclusion zone is teeming with wildlife of all shapes and sizes, flourishing unhindered by human interference and seemingly unfazed by the ever-present radiation. Most remarkable, however, is not the life buzzing around the site, but what's blooming inside the perilous depths of the reactor.

    Let go.

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  • WOWOW: The Real Hacks Edition [Links of the Week]

    by Alexander Becker

    I'd like to focus on real hacks, not the kind you find filed and dug away under 50 more list-items to improve your shut-eye through extended boredom, so, sleep, progress, and how-to -- not.

    • Relax like a pro: 5 steps to hacking your sleep --

      For longer naps, test multiples of 90 minutes, which is called an "ultradian" rhythm in some papers, though the proper term should be "infradian" since it's less than 24 hours. Thomas Edison, despite his vocal disdain for sleep and claim to sleep only four hours per night, is reported to have taken two three-hour naps daily.

      Don't forget to factor in your time-to-sleep. It often takes me up to an hour to fall asleep, so I'll set my alarm for seven hours ((4 x 90 minutes) + 60-minute time-to-sleep).

      ... and it's even true: The 90-minute increments work like magic. I'm not exactly sure on how to factor in the time-to-fall-asleep though. I tend to count only true sleep time.

    • 4 ways to stay on track --

      The bottom-line is that no matter what speed bumps inevitably appear, there are a number of ways to stick to your training program. Cop-outs are unacceptable, excuses are even worse. Even if you don't know exactly what's going to be thrown at you, with just a little planning, you now know how to handle almost any less-than-perfect situation.

    • Everything does not require a 'How To' manual --

      There are many situations in life where following your inclinations, without the manual of instructions, is the best approach.

    • The above article is from "the linguist," who provides our educational food for this weekend, a method -- LingQ -- to learn nine languages, for now.

      Everyone learns to speak their native language. Why not use the same approach with a second language? Surround yourself with meaningful input that matters to you. Start at an easy level and work your way up.

    Have a nice weekend, change the world as much as you can and make sure to keep smiling along the way.

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  • Multiply Exercise and Nutrition to Look Even Better in 2008

    by Alexander Becker

    It's not rocket science. You know what to do. You know what you should be doing.

    Health and fitness is a great foundation for any lifestyle and you can start right now. If you think there is nothing you can improve, your nutrition and your exercise regimen, you can always refine.

    It is not about whether or not you exercise and watch your nutrition, of course you do, right?

    Executive Summary: Exercise × Nutrition

    Pay attention to exercise and nutrition and you will look good and be healthy. There isn't much more to get started and eventually end up leaner and healthier.

    Consider -- and follow -- these two very simple recommendations --

    1. Eat as much unprocessed food as possible and cut everything processed or refined. Food is fuel.
    2. Move your body and your mind as much as you can in as many directions possible. Stagnation and inertia mean death.

    Fat Loss

    With spring coming soon and after just another year and just another month of feasting, the fat loss issue comes up.

    Let's start with four rules from Christopher Mohr from T-Nation's 2008 Fat Loss Roundtable, Part I --

    1. Eat a fruit and/or at least one vegetable with every single meal.
    2. Plan ahead. Don't go to work without any food at all, then wonder why you opted for fast food at noon, hit the vending machine at 3 PM, and are famished on the way home so you decided to order a pizza to pick up for dinner.
    3. Define your goals and write them daily. If you don't know what you're working toward, you're going to continue to struggle.
    4. Move more! I'm all about complexes, interval training, large body movements like deadlifts, etc. but what about the other 160-plus hours during the week when you're not at the gym? Walk more. Get on a bike and use that as your transportation. Use the stairs instead of the elevator.

    ... and continue with Mike Roussell's 6 Pillars of Naked Nutrition from The 2008 Fat Loss Roundtable, Part II --

    1. Eat five to six times a day.
    2. Limit your consumption of sugars and processed foods.
    3. Eat fruits and vegetables throughout the day.
    4. Drink more water and cut out calorie-containing beverages (beer, soda, etc.).
    5. Focus on consuming lean proteins throughout the day.
    6. Save starch containing foods until after a workout or for breakfast.

    Skinny Fat

    Misguided diets or radical diet attempts often lead to a skinny-fat look. Try to eat more and get lean --

    Don't you think it's about time to eat in order to get healthy and lean?

    Complacency

    Do you think it's enough? How do you know? There are at least 5 reasons to get even leaner --

    Something that gets infinitely harder, the closer you come to reaching the absolute goal, is the ideal feat to fight for. If it was easy, anybody would do it and succeed. Competition is the ultimate comparison. There is only one first place.

    Time

    You say you're short on time? Try something like the 4 minute-workout --

    The X-minute workout, a running gag among fitness professionals, can still be employed effectively, especially as an addition to a well balanced schedule involving resistance training, intervals, and aerobic work.

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  • Opinionated? Hell Yeah!

    by Alexander Becker

    Chris Garrett asks whether your blog -- or mine, for that matter -- is opinionated.

    The answer is of course, hell yeah, is my blog opinionated!

    Let me give you an example: Chris Shugart at Testosterone Nation has that Phoenix Theory, where from its own ashes, the fiery bird is reborn. --

    The failure — the person who hasn't begun properly and hasn't set himself on fire — will find plenty of reasons to avoid the tough exercises and rationalize laziness.

    The phoenix — the angry person who has burned away all his previous excuses — will get mad at himself for slacking. He'll remind himself that he must earn his post-workout drink, and if he needs to, he'll slap himself across the face until he feels like getting into the squat rack.

    Think I'm kidding? This is how truly successful people push themselves. They're not hand-holders; they're ass-kickers... even if it's their own ass that needs kicking. They drive themselves, and usually not with positive affirmations.

    While the theory sounds familiar and I definitely subscribe to it, the opinionated part is yet to come. Here goes --

    Phoenix Theory goes against what most hand-holding motivational "gurus" preach. But I'm not a motivational guru; I'm an experimenter and an observer. I'm not interested in what works in corny "personal growth" books; I'm interested in what works in real life, in the field. And what works in the real world isn't always pretty. But the results are.

    That is pretty much the point where some ways have to part. Call it Elite, Machiavellian, Utilitarian, Biblical, even Cold-blooded, or Insane, I call it Excellence X Chutzpah, and it is always based on higher principles. I am always here to make you look good, whatever it takes.

    It is not for everybody. While everybody is invited to try, some are here to stay. That is my opinion.

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