Jul 31st, 2009
By Mike Minium
Connie showing the correct top position of the deadlift
A big thanks to Steve for posting the link to a Men’s Health article on saturated fat.
Although some of the article will be old news to those of you who’ve sifted through Good Calories, Bad Calories (by Gary Taubes), it’s nonetheless nice to see such an article printed in a popular magazine as well.
Some of the key excerpts:
* Ronald Krauss, M.D., won’t say saturated fats are good for you. “But,” he concedes, “we don’t have convincing evidence that they’re bad, either.”
* Now here’s the saturated-fat connection: Dr. Krauss found that when people replace the carbohydrates in their diet with fat–saturated or unsaturated — the number of small, dense LDL particles (the bad cholesterol) decreases. This leads to the highly counterintuitive notion that replacing your breakfast cereal with eggs and bacon could actually reduce your risk of heart disease.
* Men, more than women, are predisposed to having small, dense LDL. However, the propensity is highly flexible and, according to Dr. Krauss, can be switched on when people eat high-carb, low-fat diets or switched off when they reduce carbs and eat diets high in fat, including the saturated variety. “There’s a subgroup of people at high risk of heart disease who may respond well to diets low in fat,” says Dr. Krauss. “But the majority of healthy people seem to derive very little benefit from these low-fat diets, in terms of heart-disease risk factors, unless they also lose weight and exercise. And if a low-fat diet is also loaded with carbs, it can actually result in adverse changes in blood lipids.”
* When people on low-carb diets have been compared head-to-head with those on low-fat diets, the low-carb dieters typically scored significantly better on markers of heart disease, including small, dense LDL cholesterol, HDL/LDL ratio, and triglycerides, which are a measure of the amount of fat circulating in your blood.
I highly recommend reading the article!
Tomorrow’s WOD (7/31/09)
“Linda Got Clocked”
4 Rounds for Max Reps:
1 Minute of Deadlifts @ 1.5 x BW
1 Minute of Bench Presses @ 1 x BW
1 Minute of Squat Cleans @ .75 x BW
Rest 2 Minutes after Each Round
The benchmark workout Linda is normally performed for 10-9-8-7-6-5-4-3-2-1 reps for time. So when it’s normally done, the reps are fixed and the time is variable.
This version of Linda, which we’re calling Linda Got Clocked, fixes the time at one minute per exercise, with two minutes of rest after each round. It’s a four-round workout, which means you’ll perform four sets of each exercise by the time you’re all done, and will have done 12 minutes of work. The amount of reps done in the workout is variable; it all depends on how much output you’re able to produce.
Let’s put the challenge out there right now: The normal Linda has you performing 55 reps of each exercise. Who’s going to get 55 reps or more of each exercise in the four rounds of Linda Got Clocked? That’s an average of 14 reps per exercise per round.
And in an effort to reward balanced performance among the three exercises, anyone who gets each of the three exercises to total 55 reps or more will get 30 bonus reps added to his or her final score.Read More