A column by Mike Furci that brings you research, trends and other info to help you with your fitness, health and nutritional needs.

Q: Hi Mike
Hope this email finds you well.

Regards

A: I probably should have explained rest periods between warm-up sets, but left it open-ended so to speak.

Always keep in mind, to get the fastest gains in muscle size and strength one must perform their sets and reps with 100% intensity. This includes warm-up sets. In order to do this, recovery between sets is essential. You never want to start a set until you’re ready. Generally speaking, if you’re breathing returns to normal, and the body part your training feels recovered from the last set, you’re ready. You can go as low as 30 sec for the first few warm-ups, but as the load gets heavier, you’ll find you’ll need a longer rest period.

I probably should have clarified it more, because it is the meat of the workout, but the 20 sec rest periods are a continuation of the same set. These small rest periods allow you to perform more reps with the same load than you would be able to without the rest. It’s a way of increasing the intensity by keeping the highest tension on the muscle for the longest amount of time.

Q: Hi Mike,
Read your article in bullzeye.com. You say polyunsaturated fats are unhealthy because they become quickly rancid (due to heat and light). Do you refer here specifically to omega-3 or Omega-6? According to Wikipedia; “Omega-3 fatty acids in algal oil, fish oil, fish and seafood have been shown to lower the risk of heart attacks”. My question is what do you think of fish oil and cod liver oil?

Thanks,

A: Adela,
First, let me say, thank you for taking the time to write. Also, it makes me very happy to see somebody being inquisitive. Just because it’s written doesn’t mean it’s correct. I hope the following helps you. Thanks again.

I’m referring to both omerga-3 and 6. However, even though it is essential, omega-6 can be hazardous simply due to over consumption. Unfortunately, because of the use of vegetable oil, there are high amounts of omega-6 and very little omega-3 in the American diet, which is linked to inflammation, high blood pressure, irritation of the digestive tract, depressed immune function, sterility, cell proliferation, cancer and weight gain.

For optimum health, we do have to strictly limit our intake of polyunsaturated fats or vegetable oil (omega-6) and increase our saturated fat and omega-3s. In order for us to safely increase omega-3, we do have to be very careful about the fish oil we consume because of its susceptibility to becoming rancid. This is why it is very important to purchase fish oil from reputable companies. A really good way to go is to use krill oil. Krill oil contains astaxanthin, which is a natural antioxidant and keeps the delicate omega-3s from oxidizing and spoiling. You get all the benefits of fish oil without the possible negatives.

As far as cod liver oil, here is an excellent article: http://www.westonaprice.org/cod-liver-oil/response-to-dr-mercola-on-cod-liver-oil

Mike

Q: Mike,
I just wanted to let you know that I enjoyed your article of April 11, 2012. I have struggled with weight all of my life and finally realized that my addiction to starches and simple carbs is what got me to be super obese. Since January 16, I have dropped 52 lbs following a modification of the Paleo diet. Actually, it’s a lot closer to what you described: 4-6 small meals per day, each with a lean protein accompanied by a vegetable or fruit, no alcohol (at least for now). I am also exercising strenuously 3-4 times per week (group training somewhat similar to cross-fit). Anyway, good job on spreading the word. People need to know, eating as you described will not only help you lose weight but you’ll also feel better. No more sugar highs and lows.

Take care.

A: Michael,
Thanks so much for the kind words. That is so awesome to hear! 52 pounds! Keep up the good work. Please keep me posted on your progress. At some point, if you’d like, send some photos. I would sure like to post your success. That type of progress is really motivating for others.

Great Job!
Mike

Q: Hi Mike,
You did a great job with the article you wrote anti-lipid hypothesis. I have been using sunflower oil for all my life. I was thinking to change to 100% coconut oil natural. My question is: can I use this to fry food being better than sunflower? What about olive oil for frying? What would be the best and healthy oil to fry?

Hope you can help!

A: Gahariet,
Sunflower, safflower, corn, soybean and cottonseed oils all contain over 50% of the highly unstable fatty acid Omega–6 and should never be used in cooking, frying or baking. One of the biggest reasons polyunsaturated fats are so unhealthy is because they are very susceptible to becoming oxidized or rancid when exposed to heat and light. Consuming oils like sunflower oil is taking a free radical cocktail. Over time, these free radicals, or “chemical marauders” as some scientists refer to them, wreak havoc on our bodies and cause serious health issues.

By far, coconut oil is the best choice for frying or any type of cooking because of their stability and the positive functions they play in our bodies. To learn more about coconut oil read my article, “Daily consumption for optimum health.”

A great place to purchase coconut oil is tropicaltraditions.com.

A column by Mike Furci that brings you research, trends and other info to help you with your fitness, health and nutritional needs.

… a new study found an association between L-carnitine, an amino acid found at high levels in red meat and heart disease risk. Dr. Stanley Hazen of the Cleveland Clinic, who led the study, tested the carnitine and TMAO levels of omnivores, vegans and vegetarians, and examined the clinical data of 2,595 patients undergoing elective cardiac evaluations. They also examined the cardiac effects of a carnitine-enhanced diet in normal mice compared to mice with suppressed levels of gut microbes, and discovered that TMAO alters cholesterol metabolism at multiple levels, explaining how it enhances atherosclerosis.

The researchers found that increased carnitine levels in patients predicted increased risks for cardiovascular disease and major cardiac events like heart attack, stroke and death, but only in subjects with concurrently high TMAO levels. It’s important to emphasize that in scientific terms association doesn’t show cause, and to be careful of the credence given because a study said so.

Meanwhile, a meta-analysis of 20 studies involving more than 1.2 million participants from 10 countries who were followed for up to 18 years, found no definitive association of daily consumption of red meat heart health (Boston.com). Heart disease does have a strong association with consumption of processed carbs and fats like vegetable oils and man-made trans fats (Fats, April 18,2006). It is important to keep in mind that there are many other studies done on L-carnitine that do not show any adverse health effects at a variety of doses. In fact, the National Institutes of Health fact sheet on L-carnitine shows it’s not only safe, but good for the heart and peripheral artery disease.

… that pre-workout stretching is still touted by many trainers and coaches. A study examined the effects of proprioceptive neuromuscular facilitation (PNF) stretching and static stretching (SS) on maximal voluntary contraction (MVC). Thirteen participants completed 3 different conditions on 3 nonconsecutive days in a random order: (SS), (PNF) and no stretching (control, CON). The MVC of knee and elbow flexion and the vastus lateralis muscles were measured. Researchers concluded although stretching has a positive effect on range of motion (ROM), it has been shown repeatedly to have a detrimental effect on muscular performance. ((2013). Journal of Strength and Conditioning Research, 27(1), 195-201)

Bottom line, stretch after your workouts to avoid reducing the musculotendinous stiffness, because hampers the excitability of the muscles being worked, thus hindering performance.

… moderate beer consumption might not be associated might not be associated with the proverbial beer gut. Thirty five observational studies and 12 experimental studies were used to assess the evidence linking beer consumption to abdominal and general obesity. A review of the literature by researchers concluded, the available data provide inadequate scientific evidence to assess whether beer intake at moderate levels (<500 mL/day) is associated with general or abdominal obesity. Higher intake, however, may be positively associated with abdominal obesity. ((2013). Nutrition Reviews, 71(2), 67-87) – Payment required for full article

… B12 deficiency is another reason not to follow a vegetarian or vegan diet. The goal of the present literature review was to assess the rate of B12 depletion and deficiency among vegetarians and vegans. Using a PubMed search to identify relevant publications, 18 articles were found that reported B12 deficiency rates from studies that identified deficiency by measuring methylmalonic acid, holo-transcobalamin II, or both. The main finding of this review is that vegetarians develop B12 depletion or deficiency regardless of demographic characteristics, place of residency, age, or type of vegetarian diet. Vegetarians should thus take preventive measures to ensure adequate intake of this vitamin, including regular consumption of supplements containing B12. ((2013). Nutrition Reviews, 71(2), 67-87) – Payment required for full article

“The B12 found in plant sources is an analog and will block the absorption of real B12. Until recently, vegetarian and vegan literature claimed that certain plant foods could provide B12 — seaweeds, fermented soybeans, spirulina, even unwashed vegetables that have been fertilized with manure. Proponents of vegetarianism pointed to inhabitants of India, who did not seem to exhibit signs of B12 deficiency in spite of very low levels of animal foods in the diet. Yet as early as 1974, an American study found that 92 percent of vegans, 64 percent of lactovegetarians, 47 percent of lacto-ovovegetarians and 20 percent of semi-vegetarians have blood levels below normal, that is, below the low range that marks the onset of pernicious anemia.” ((2005, July 28). Wise Traditions)

… Dr. Jose Katz, a cardiologist from the New York area, and owner of Cardio-Med Services and comprehensive Healthcare and Medical Services, admitted to falsely diagnosing and ordering diagnostic tests regardless of patient symptoms. He also testified to allowing unlicensed practitioners to treat and diagnose patients. As part of his plea, Katz admitted that he bilked Medicare, Medicaid, and other insurers out of $19 million between 2004 and 2012. This is the largest amount of healthcare fraud discovered in New York, New Jersey, and Connecticut. Katz was released on a $200 000 bond and faces between 57 and 87 months in prison. Moral of the story: take charge of your health by educating yourself and being inquisitive. ((2013, April 11). medscape today)

Since its inception in 1993, the UFC has revolutionized the fight industry. Started as a professional fighting organization, the UFC has evolved into a business where hybrid athletes are required to have mastered various disciplines, e.g., karate, jujitsu and wrestling. It’s the largest pay-per-view provider in the world. Every sport that has evolved to become wildly popular and lucrative has individuals that are credited for paving the way. Bas Rutten is one of the names that come to mind when people talk about legends of mixed martial arts (MMA). A true pioneer of the sport of MMA, Bas who has retired from fighting, has also established himself outside the ring. Find out what Bas had to say about MMA, his injuries, training, and working with stars like Kevin James on the hit movie, “Here Comes the Boom.”

Bullz-Eye: Thank you so much for taking the time out of your busy schedule to do this interview.

Bas Rutten: Oh no. Thank you for doing the interview. This is great.

Bullz-Eye: Well, for our audience at Bullz-Eye, I’d like you all to know that I’m talking with Bas Rutten, who many, including myself, consider to be one of the top MMA fighters of all time, an absolute legend and pioneer of the sport. Throughout his MMA career, he was known as a submission artist and devastating striker who perfected taking out opponents with body shots to the liver and open-hand strikes. The list of competitors he’s beaten reads like a list of who’s who in the world of MMA. Undefeated in his last 22 fights, he’s a former undefeated UFC heavyweight champion, a Muay Thai champion, and a three-time undefeated King of Pancrase.

As if all your accomplishments — and I haven’t even read them all, obviously — in the world of MMA weren’t enough, Bas has also made a name for himself outside the ring as an actor, host and television personality. Rutten can be seen co-starring with Kevin James and Selma Hayek in the feature film “Here Comes the Boom,” which, by the way Bas, I have to say that film was awesome.

Bas Rutten: Right? Yeah, that’s what I thought. You come out with a happy feeling.

Bullz-Eye: My fiancé and I went to see it when it first came out, and I have to tell you, that was just an excellently well done film. The premise was awesome, and the fighting looked very realistic.

Bas Rutten: He did a good job. Kevin James, I know Kevin James for a long time, 16 years. I mean, pretty much right away when I came into the States. He had quite a different life at the time. He lived in a one-bedroom apartment that he shared with his brother. That was when the first season of “King of Queens” started. We became friends right away. And all these years, I’ve been doing a lot of projects with him and with his brother.

Bullz-Eye: Well, both my fiancé and I are into high levels of fitness and training. And when you see him jumping around, and moving about, even in that other film that you appeared in, “Paul Blart: Mall Cop,” we both commented how extremely athletic he is.

Bas Rutten: He really is. I came home from my first time training, and I told my wife, true story. I said, “He’s like a bear. He’s fast and he’s very powerful, and he picks up things really fast.” Great student, great man. Great guy And he was actually at my last fight that I had in 2006, when I made a comeback, he was there 80 percent of the time for my training.

Bullz-Eye: Oh, no kidding.

Bas Rutten: He was there in the same room pushing, pushing, and pushing me because when he was in my corner, people went, ‘Ah, it’s just a publicity stunt,’ but he was really there all the time.

Bullz-Eye: He sounds like a good guy.

Bas Rutten: Yeah, he’s a really good guy.

Bullz-Eye: Now, I know a lot of people would like to know, how are you doing after your neck surgery you had a few months ago?

Bas Rutten: Well, it started last week. Everything started coming back. I see my shoulder growing again. Everything is very light-weight. I use like 5 pound weight. I do bicep curls with 2 pounds. My daughters are laughing, but it’s slowly but surely, I see the muscle building back.

Bullz-Eye: Well, it sounds like you’re coming along all right. So I’m sure you’ve got to be happy with that.

Bas Rutten: Very happy. Plus, last week, they found out a solution to fix my knees, which I’m even more ecstatic about, because I’m in pain just walking stairs, getting up, sitting down, and all that stuff is pretty painful.

Bullz-Eye: Oh, you’re kidding.

Bas Rutten: And now by accident, I found somebody who actually can do it. They refurbish your knees, and you cannot have pain anymore, because everything is covered by metal.

Bullz-Eye: No kidding. So you’re not going to get knee replacements. They’re actually going to put metal on your knee?

Bas Rutten: Yeah, it’s losing cartilage on my knee caps. The rest of my knees are good.

Bullz-Eye: These injuries aren’t acute; they’re more from an accumulative effect of training?

Bas Rutten: Yeah, I think I really over did it a lot.

Bullz-Eye: Is there anything you would change now looking back on your training, or do you think that type of training you did was the reason you were so successful?

Bas Rutten: You know, it was the reason I think I was so successful, but as we work out, it was a fight with me. I would just really take everything to the extreme, 2 times a day, 10 times a week. And so the fight was really the easiest thing. But you know, I would focus more on protection. If you forgot your wraps, don’t spar. Get wraps first. Your ankles, make sure they’re always packed because it’s the little things. The knees, elbows and kicks over and over will find a target if you’re not protected and take its toll. And then more rest. Some people say if the doctor says take a month, take two months. That’s what I do right now, for the last few years. I advise really to every fighter, because they want to go too fast.

Bullz-Eye: Now, before we get into discussing some of your current projects you’ve got going on, I’d like to ask you a few questions concerning your MMA career, and MMA in general, if you don’t mind. Obviously, this past weekend, UFC 158, we had the Georges St-Pierre and Nick Diaz fight, and by the way, I know you probably agree this was an awesome fight card. I really thought both athletes, Pierre and Diaz, brought their top form. I still thought Pierre was going to win, but I didn’t think it was going to be quite that one-sided. Do you have any views on what you saw that Diaz might have lacked?

Bas Rutten: Well, on “Inside MMA,” I said, “What Diaz should do, if he would simply keep his left hand in front of his chin,” because everybody knows he’s (Pierre) going to jab constantly to your chin. Well, if you keep your left hand in front of your chin, it’s very simple, he can’t touch it. It’s really easy like that, which of course, they start mixing it up, then that will pull that hand away from the chin. Or I said he should start jabbing himself. And this, I didn’t expect, but when I read stats about Georges St-Pierre, he has a reach advantage over Diaz, which I never knew because it looks like Diaz has a longer reach than he has. But when I read that, I said, “Oh, Pierre beats him to the jab, because he’s got a longer reach.” And that’s exactly what happened.

Bullz-Eye: Well, I actually watched, rewatched your fight against Kevin Randleman, preparing for this interview… I wanted to make sure that I remembered some of your fights correctly. And when I was watching the Pierre Diaz fight, I was thinking to myself, “I thought Diaz got overpowered because of a strength difference.” Unlike in your fight, obviously Kevin Randleman was freakishly big and strong, but you were strong enough that you literally were able to score on your back, and counter him on your back, which it looked like Diaz just wasn’t able to do. In fact, Diaz got man-handled. Do you have any thoughts about that?

Bas Rutten: Yeah, well, that’s with reach. If you have longer reaches, then everything close by is hard for you to do, for impact. Now, I create distance all the time. You see me pushing away from them, so I get more space, and then I start hitting. I don’t believe in those little, stupid, tiny punches that don’t do anything, not even for distraction. I go for the big blows, and elbows to the top of the head.

Bullz-Eye: Right. Well, when you were throwing those elbows to the head, you literally cut him like three times in a row. hat was amazing how devastating those were.

Bas Rutten: Yeah, I heard from somebody who was talking to me. Oh, my ex-manager, or lawyer, at the time. He saw Kevin Randleman the next day, and he pulled his cap off, and he said he had over 50 staples in his head.

Bullz-Eye: Oh my god. Wow. Now during your career, obviously you have fought and defeated some extremely talented fighters, which is precisely why you’re considered one of the best MMA fighters ever. And I know that this is going to be a particularly tough question, but is there a fight, or a few fights, that stand out for you as being particularly proud of?

Bas Rutten: Well, the second fight against Kenny Shamrock, I shouldn’t have lost that. I trained four weeks to defend the knee bar, because I knew he was going to do that. I told Funaki from Japan, “Teach me to protect myself from that. I’m going to be fine for the rest.” He does it for four weeks, but if he would have told me, “You know, Bas, if you grab the leg, and he can’t step over your other leg, then there will never be a knee bar,” but he didn’t. He told me that he was going to slip over my hips with his foot, and then if I stopped that foot there, then I was going to be okay. But then in the fight, I was in that position. You actually see my hands already going to that spot, but then he threw his leg over the top of my head, so there was a different way to do it.

Now, I was not good at submissions at the time, because I had nobody really to train with. And that made me angry, and then when I came home, I started getting phone calls out to everybody about who wants to train with me? And I found this one 19 year-old kid, and that’s it. We just started teaching ourselves, watching tapes, and that was it. I never lost. I actually won my next 7 or 8 fights by submission right away. I was 24/7 busy with it in my mind. I was telling an interview. This is a true story. I would wake up my wife in the middle of the night, because I would dream a submission… would wake her up, put her in a submission, ask her where the pain was, write it down and bring it back to the gym the next day. It was the craziest thing ever. But again, I never lost again, and then the rematch against Funaki came. And that’s one of the ones I’m very proud of.

Bullz-Eye: The fight against Funaki was awesome. That was an excellent fight. Now, you were one of the first real successful strikers within MMA, unless I’m thinking of that era wrong, but you used an open hand when striking. And you’re obviously very successful with it. How did you come up with that, and what are some of the advantages and disadvantages?

Bas Rutten: Well, at Pancrase, that was actually the rule there. They fit these rules for the Japanese fighters. Japanese fighters are really good on the ground, and so they, and very good with leg locks. So they put us with shoes and shinguard. The shoes that would be really good for leg locks trust me. And the shinguards because of the impact, because we are strikers, and then open hand strikes. Open hands first of all, it will take more power away. At least that’s what they thought, but I used to fight like that as a bouncer, and second of all, with nothing on your hands, it’s easier to pull off submissions, rear-naked chokes and all that stuff.

But I was used to hitting with palm strikes, because I saw my buddies at the door getting broken hands all the time hitting the top of a head, and so I just thought I’m going to hit the palms. And I really, I hit with the bone. You know, when you pull your hand backwards with that bone at the wrist. That’s where…

Bullz-Eye: Oh, at the base of the hand?

Bas Rutten: And I would aim for underneath the ear. That’s it. It’s boom. So it’s a hard hit. And people start dropping. I would hit the back like that even. So like, the trick is, of course, it’s open hands to the face, but once you go to the body, it’s closed fists for the body shots. So you have to focus on that.

Bullz-Eye: So do you think that your style of striking, that should be used more in MMA today? Do you think they would be more successful with that?

Bas Rutten: Brock Lesnar did it by accident against Randy Couture. He threw that big overhead, and then touched Randy behind the ear, the back of the head. And then Junior dos Santos did it later on, and I think he was one of the first to start doing this on purpose. But I used to do this all the time. You want to hit from the side. The head is ready for impact from the front, not from the side. Look at Mike Tyson. His hooks were very short. I mean, he was already a small person, but his hooks would almost hit the back of the head with his hooks, and that’s what I would focus on too.

So to this day, I still don’t get it that people don’t use it. It’s legal. It’s very effective. Of course, if you’re in the guard, a palm strike will always have more power than a fist, for that simple fact that it has more travel distance.

Bullz-Eye: Well, I know with the fight with Kevin Randleman, when you were on your back and you were hitting him with the palm strikes, you could tell he was definitely getting hurt, and he would actually back up from you in the guard.

Bas Rutten: He told me later after the leg kick I gave him, he said that I was pretty much done. I really felt that one. And I just started to score. So I just let go, and then I started working.

Bullz-Eye: With all your experience in training and injuries and competition, what advice would you give up and coming MMA athletes?

Bas Rutten: Write everything down, I always say. If you do power and conditioning, write everything down. How many reps, how much weight, and just try to beat that every time you train. That’s what I did. Always pushing, always more. My running times, I would write everything down, and then the next time I would simply try to break it.

Bullz-Eye: That’s actually a good thing. That’s exactly what I do with a lot of the athletes I’ve trained, is always have a training journal. And it’s a very good motivator.

Now, the O2 Trainer… I’ve got to tell you. I ended up having one sent to me I believe you’ve developed and patented a product that has far-reaching applications beyond just building endurance for sports and things like that. I’m a professional firefighter, and I’ve used it for about two weeks, and can attest to you that the equipment that we wear as firefighters, while on emergency calls like house fires, is between 40 and 60 pounds. It has definitely improved my work performance. Are there other occupations or instances that you have found to benefit from your O2 trainer?

Bas Rutten: First of all, the one that’s very close and dear to my heart is asthma. Needless to say, I haven’t been training since the neck injury. I jumped on the bike a few times, but that shocks my neck also, so I stay away from it. In the meantime, my asthma starts coming back. I even started using my inhaler. And I think, “I’m so crazy. I’m preaching to everybody to use the O2 Trainer. Why don’t I simply do the breathing exercises that I tell everybody to do?” I swear on my family, I started 10 days ago, and I’m asthma-free. Not once have I used my inhaler.

I’m really going to start hitting the American Asthma Foundation; I want to send them 30 of those things. I want them to test them. Try it out, because it’s better than putting medication in your body. The O2 Trainer works almost from day one. I can guarantee you within a week of using it, people will not use their inhaler anymore.

Bullz-Eye: Wow. And it’s such a simple, inexpensive, yet powerful tool. When someone is using it, and they’re training for a sport or whatever, should they use it with both their weight training and endurance, or does that depend on their goal?

Bas Rutten: Yeah, I would use it just one time a day, four or five days a week. Actually, four times a week is good enough. You want to give your lungs time to recover, in order to get stronger, just like any other muscles, because now you’re training them with resistance. My new video is coming out today. It will explain this. There’s absolutely no other way. But nobody is training their lungs with resistance. And so preferably, to answer your question, conditioning workouts is the best time to use the O2 Trainer.

Bullz-Eye: Now, on your website, you mention breathing exercises. If you’re already using the O2 trainer during your workouts, are the breathing exercises necessary? And can you explain the proper way to do those?

Bas Rutten: Yeah, no, they are not necessary. I can’t train my body now, and that’s why I may as well train my lungs. You can do it really in 8 minutes. You do three sets of 12, and that’s it for the whole day. But the great thing about the O2 trainer, it forces you to breathe the correct way.

It forces you to breathe through your core, and that’s the trick. The most important thing, and this is so cool, because all the other competition (breathing devices), they’ve all been saying the O2 Trainer has no resistance while exhaling. Ah ha. They think they’re so cool. I have a video coming out today, and people are going to go, “Oh my god,” when they see it.

I came up with this video so people understand how lungs really work. And from today on, I hope… they told me it was going to be ready today. People are going to realize, “Oh my god. Yeah. It’s the only way to do it,” and that’s why I think I have such great success with the O2 Trainer, because it works the lungs correctly.

Bullz-Eye: Well, is there anything else currently going on with you that our audience should know about?

Bas Rutten: No, this is it. Big focus is of course on the O2 Trainer. Now we’re working a little bit more in the movies. And of course, every Friday, we’re still “Inside MMA Live,” on Access TV. Our weekly show, been doing it for almost seven years.

Bullz-Eye: It’s been on quite a while. That’s going well, and that’s good.

Bas Rutten: Yeah, it’s the highest rated show on the network.

Bullz-Eye: No kidding. I didn’t know that.

Bas Rutten: Yeah, all the way for six years. It’s really functional. We’re doing really well.

Bullz-Eye: Well, I know it’s an excellent show, o I guess it shouldn’t surprise me that it’s number one. But for our audience, for more information you can go to BasRutten.com or O2trainer.com. I encourage everyone to get the free newsletter with training tips from El Guapo himself, Bas Rutten. And Bas, I would like to thank you sincerely for taking the time for this interview. It’s been a pleasure and an honor.

Bas Rutten: I appreciate you very much, Thank you, take care.

It’s amazing how quickly expectations can change and perceived limitations can be expanded. I remember crossing the finish line of my first half marathon in 2010 and thinking there was no way I’d ever run a full marathon. “If somebody told me to go do that again right now,” I said to my wife after the 2010 Columbus Half, “I’d punch them in the throat.” A little extreme, perhaps, but at the time, it was an honest reaction to the horrifying thought of finishing a 13.1-mile race and turning around to do it all over again. Not a chance.

Soon after Columbus, though, I signed up for my second half marathon and started to more seriously consider running a full. What changed? Eventually, the exhaustion and nausea from that first race faded and I realized that I was now as intimidated by the thought of running a full marathon as I initially had been by the thought of running a half. Once I began training for Columbus, though, and my mileage started creeping toward double digits, that 13.1-mile target felt less and less daunting. I understood that race day would still be a challenge, especially if I had any chance of hitting my target time, but with each bump in mileage during my training, my confidence continued to grow. With that experience under my belt, I knew the same thing would happen while training for a full marathon.

That faith convinced me to take the plunge and sign up for the 2011 Chicago Marathon. Shortly after clicking “submit” on the online entry form, my faith had vanished. What had I just done? I could barely drag my carcass across the line for a half marathon; what made me think I could double up for a full? But I was committed, thanks in no small part to the $145 entry fee, so I mapped out my training plan and set to work. Sure enough, once my long runs crept up to 12, 14 and 16 miles, that faith returned and then grew in the coming weeks. Unfortunately, race day went unexpectedly awry for a couple reasons, but I finished. A few weeks later, with the bad taste of the disappointing race still in my mouth, I signed up for the Phoenix Marathon in January, and a couple days after that, I received an invitation to run the Tokyo Marathon in February as part of the international press tour. Sure, why not?!

Within about a year, I went from being terrified by the thought of running a full marathon to finishing three in the span of four months. The idea seemed crazy at the time, but I stayed true to my training and finished Phoenix and Tokyo with relatively respectable times. Now I know that, with the proper time and amount of training, any goal is possible. However, it seems I’m only able to carve out the time needed for the proper training when I click that “submit” button and sign up for a race. It worked for Columbus and Chicago, and it worked again when I signed up for the Akron Half Marathon recently. I had intended to take a short break after Tokyo to allow my body some time to rest up, but that “short break” wound up lasting about five months. I kept trying to kickstart my training again but there were always more important things to do.

Then I promised a friend that I’d run the Akron Half on September 29 if he signed up as well. It would be his first half marathon, my fifth, and that promise wound up being the motivation we both needed. I only squeezed in about two months of training so I wasn’t in the kind of shape I’d like to be in for a big race, but I still finished pretty well this past weekend and, more importantly, I challenged myself again and thoroughly enjoyed the race.

Have you been thinking about running a full or half marathon, or even just a 5K or 10K, but haven’t found the courage to hit that “submit” button? You’ll be amazed by how motivated you become when you finally sign up for that big race, and even more surprised by the surge in confidence you’ll enjoy once you fully commit to your training and start logging those miles.

In my preparation for the Akron Half, I had the pleasure of trying out a few different products that added a little something extra to this round of training. The latest, greatest gizmo or accessory won’t magically turn you into a world-class runner, but it can definitely help you improve along the way or just make the training seem a little less grueling.

PYLE GPS SPORTS WATCH

The majority of my competitive running came during my high school days, long before the advent of GPS devices, so I always measured my training runs the old-fashioned way: by driving the route and hoping for the best. I started using GPS apps on my iPhone for more accurate tracking but found that to be a hassle, particularly when I needed to check my mileage during the run. This Pyle GPS Sports Watch proved to be the perfect solution.

The watch comes with a 2.4 GHz digitally coded wireless heart rate monitor that you strap to your chest during a run, bike ride or other physical activity. For me, though, the GPS tracking and customizable displays were the biggest draws. The watch has four main modes: Compass, Time, Navigation and Workout. Workout mode works with the navigation system to record and display information such as distance traveled, average pace, workout duration, calories burned, heart rate and more. Even better, you can choose what data is displayed in each of the three main zones of the workout mode. For example, knowing what I needed to average per mile in the Akron Half to hit my target time, I programmed the watch to display my pace in the main zone, with the overall time in the top zone and the distance traveled at the bottom. This kind of customizable functionality makes the Pyle GPS Sports Watch that much more useful for whatever activity you have planned.

Water resistant up to 30 meters underwater and containing a rechargeable lithium polymer battery, this compact wrist computer made my training much more effective and precise. You can even use the watch to help plan your route and then analyze your workouts afterward. It takes a while to get the hang of all the bells and whistles, but you’ll soon see that it’s all time well spent.

JAYBIRD WIRELESS BLUETOOTH HEADPHONES

Some people enjoy running with music, and some people simply can’t stand running without the distraction that their music provides. I, on the other hand, find the distraction…well, distracting. I often zone out if I’m listening to music during my runs and find at the end of my workout that my pace is typically slower in those cases. That’s not such a bad thing when I am simply putting in some long miles where pace doesn’t matter much and the distraction would be welcomed, though, and it was on one such run where I popped on these wireless Jaybird Sportsband Bluetooth headphones, paired them with my iPhone and hit the pavement.

I initially was worried that the headphones would become uncomfortable after such a long run and maybe slide out of place, but they sat snugly and comfortably on my ears throughout. Integrated controls on the Sportsband allow you to easily control the music (play, pause, skip and volume control) with a click, and it’s equipped with apt-X audio codec for pristine sound quality with plenty of kick. The Jaybird comes with a lifetime warranty against sweat, its rechargeable battery allows for up to eight hours of music time, and with its concealed microphone, it can also be used as a Bluetooth headset for your phone. In short, these sleek headphones are awesome whether you’re on a run, cutting the grass or just taking care of some chores around the house.

ADIZERO FEATHER 2

Runners are particular; about their training schedules, their pre-race meals, the kind of energy gel they use, their choice of socks, their race-day routine, you name it. Most significantly, though, they’re particular about their running shoes. I’m no different: I find a shoe that I like, and I usually stick with it. If they hold up well to all the miles, if they’re comfortable and, of course, if I remain injury-free while using them, I’ll keep coming back to the same shoe company, and often the same shoe, for years. So in the interest of full disclosure, I am not an Adidas runner. I generally like Adidas for my everyday tennis shoes but had never run in a pair when the 6.7-ounce adizero Feather 2 arrived at my front door.

Obviously, the weight of the shoe first caught my eye. I love a lightweight running shoe, particularly near the end of a long training run or race, and these adizero Feathers are lighter than my beloved trainers of choice by a full pound. Wow. In fact, they’re one of the lightest everyday running shoes on the market thanks to the SprintWeb mesh construction, which significantly reduces weight while combining excellent breathability with support and comfort. As the cherry on top, the adizero Feather 2 comes in eight slick color combinations — I love the flash of my blue/orange pair, and there’s bound to be a color combo perfect for you.

With so much going for it, the adizero Feather 2 certainly grabbed my attention. I can’t claim that I’m ready to make the switch – what can I say, I’m stubborn – but the lightweight makeup, comfort and style of the adizero Feather 2 make it a trainer to be reckoned with.

Arnold Schwarzenegger is an American icon, but his roots go way back to his childhood in Austria. ESPN’s acclaimed “30 for 30″ series returns this week, but this time around they’ve added “30 for 30 Shorts” that can be seen at Grantland, and the first installment cover’s Arnold’s early years in Austria. “Arnold’s Blueprint” is a 12-minute film focusing on his teenage years in the Austrian Army as he used the sport of bodybuilding to turn himself into an international celebrity. We’ve embedded the video below so you can watch it here.

The hottest name in the UFC’s middleweight division belongs to Chris Weidman. Fresh off a beat down of leading middleweight contender Mark Munoz, it was just announced this week that he will next fight Tim Boetsch on December 29^th for the right to face Anderson “The Spider” Silva with the belt on the line.

His ascension to legitimate middleweight contender has been quick thanks to his willingness to fight (five fights in a year and a half) and a commitment to discipline, including a 32 pound weight loss in 11 days prior to fighting Damian Maia.

“I had to cut 32 pounds in 10 days on top of not being in great shape. I pretty much came right off the couch and took that fight. It definitely wasn’t a great idea for me and was probably the worst experience I ever had. So, I wouldn’t recommend anyone else doing that and I would never do it again myself.

“But it was a huge opportunity for me and I found a way to win against a guy who was top five in the world at the time. I was fighting at about 10% of what I generally feel like I fight at, but it did more for my confidence than any other fights, even the ones I’ve finished in the first round. After that fight I got a lot of criticism because it wasn’t a very exciting fight and I looked tired but it did a lot for my confidence regardless.”

What has created so much buzz about Weidman is his overall multifaceted skill set, and his ability to finish fights in different ways. In the course of going undefeated in his first five UFC fights, Weidman has collected both “Submission of the Night” and “Knockout of the Night” honors, an incredibly rare feat.

“I don’t really have a preferred way to end a fight, I just want to end it and win, “said Weidman. “It’s always a good feeling to knock someone out, but I don’t want to be one of those guys who only looks for knockouts and get caught because that’s what I’m looking for exclusively.

These days, Weidman’s name has been increasingly linked with middleweight champ Anderson Silva. Thanks to the way Silva has torn through every one the UFC has put in front of him, and the quick rise and exciting fights Weidman has fast become known for, it’s a fight the fans want to see.  But Silva’s camp has been reluctant to accept.

“It’s frustrating,” said Weidman about trying to orchestrate a fight for the title. “Since I got into the sport anytime I’d tell people I was doing MMA they’d ask what weight class and I’d say middle weight and they’d say “Isn’t that Anderson Silva’s weight class? Oh, you’re screwed. You better change weight classes, pal.” That motivated me and he deserves that type of respect ‘cause he’s earned it, but it motivated me to take risks like fighting on short notice and I’ve worked really hard to be the #1 contender and for him to just kind of downplay me, more his managers, it’s kind of frustrating. So I hope the UFC makes the fight happens but if not, I will fight someone else.

Currently Chris is a member of “Team Edge” shaving gel and is in the running to become the next “Face of Edge.”

“Basically it’s a contest,” said Chris. “There are four guys in the running to be the face of Team Edge Shaving Gel from the beginning of July to the end of September. The winner becomes the next “Face of Edge” so basically the winner will have their face on a couple million cans of edge shaving gel cans. I’m trying to win but I’m in second place and I’m down by a lot, these numbers are weird man. I think there’s some cheating going on (laughing).”

To listen to the full audio interview click here.

Follow Chris on Twitter at ChrisWeidmanUFC

Check out Edge Shaving Gel and vote for Chris at Edgeshave.com/ufc

Mike Furci has a new column up today on Bullz-Eye with workouts to help you build your back. Check it out the full article for some great back exercises.

I want to highlight one section of the article that focuses on four workout principles. These can apply to all your workouts, and developing habits around these principles will make your workouts more effective and help you avoid injury.

- Do not cheat while performing an exercise. Performing movements without strict form places excessive stress on the connective tissue. When a rep cannot be completed in a smooth fashion, end it. Using other muscle groups, like leaning back to finish a barbell curl, is not stimulating the biceps more. There is absolutely no place for this technique in any program no matter what the level or age of the lifter.

- Avoid using negative-only training. The theory behind using negatives is based on the fact that you can use a great deal more weight during the eccentric (negative) portion of a lift as opposed to the concentric (raising) portion. The theory states that by performing negatives with heavier weight than you can lift with traditional reps, it will elicit a greater adaptive response and further hasten your progress. As anyone who’s performed negative-only training will tell you, it’s extremely demanding and wearing on the body. The inroads to your recovery ability, and the wear and tear made by performing negatives, is very difficult to regulate. The ends do not justify the means.

- No forced reps. A forced rep is performed at the end of a set. As the lifter fails in an attempt to perform the concentric portion of the rep, a spotter helps move it to completion. The lifter then lowers the weight and attempts another rep; when the rep starts to fail, the spotter again helps complete the rep. Forcing a fatigued muscle to do extremely hard work is playing with fire. As with negatives, forced reps — because of the level of wear and tear — is a technique that should be avoided.

- Form over all. I cannot stress this enough. The form you use when performing an exercise is of the utmost importance especially for advanced lifters. This principle coincides with the above, “Do not cheat while performing an exercise.” Once you can no longer move the weight in a smooth controlled manner, end the set.

The first three principles are major don’ts, the last is a major do. All four of the above principles are imperative in keeping from walking that tight rope between training with intensity and injury.

Check out Mike’s columns on Bullz-Eye for great fitness and nutrition tips.

Last week we revisited Mike Furci’s list of foods you should avoid and asked you to compare it to what you actually eat. This week we’re emphasizing the positive with Mike’s list of authorized foods.

You’ll see that he breaks it down by proteins, carbohydrates and vegetables. You’ll also notice that there’s plenty of delicious food for you to eat. You don’t have to sacrifice taste or enjoying food in order to eat healthy.

Now that you have both lists, the basic idea is to reduce and replace. Reduce your consumption of the banned foods, and then replace it with something you like on the approved foods list. For example, if you’re eating sugary cereal each morning, replace it with oatmeal or fruit. If you like pasta, trying replacing some of it with whole grain pastas. The key is taking an honest look at your diet and then replacing bad foods with better options.

Here’s a cool video from Gatorade that tracks Hope Solo on her journey to the Olympic games.

Last week we addressed the dangers posed by sugar consumption, which is a topic that Mike Furci has addressed on this site for years. There’s no way to have a “low-fat diet” if you’re also loading up with sugar and carbs.

With that in mind, this is a good time to revisit Mike’s list of banned foods – basically foods you should be avoiding or at least eating less of in your diet. Review the list and print it out, and then over the next week eat as you normally do and write down everything you eat. Then compare it to this list and you’ll see that you probably need some adjustments to your diet.

This is the first step in altering your eating habits by identifying foods you need to replace. Remember, it’s not about counting calories. What you eat is far more important.