W.O.W. 01/22/12-Slowly Changing the World

I did the following WOW before going in to work.

MedX Overhead Press-used pop-pins for a triple drop

EZ bar biceps curl

Nautilus plate-load triceps extension

Formulator Flex/Ext

Med X Leg Press- Entire stack at “0” holes and using a packing strap for end-stop technique

I was still in recovery mode when I arrived at work, but I was back to baseline as I began to see patients.  It has been a busy series of shifts, and I am again amazed at the poor protoplasm of the folks we see in the ER.  It is sad to know that almost everything I see could be prevented or reversed with simple diet and exercise interventions.  On the up side, lots of patients have an i-phone or i-pad with them to pass the time.  A lot of patients will “google” my name which unleashes a treasure trove a BBS articles, interviews and youtube clips.  This has led some of them to seek further advice on the lifestyle we advocate on this blog, whereas they otherwise never would have been receptive to any such advice.  Slowly and steadily we are changing things.

I have always maintained that muscle is the storehouse for “the active genotype” and that proper strength training results in a spontaneous rise in physical activity.  The following article is another one for the “BBS told you so file”.

J Pediatr. 2010 Feb;156(2):242-6. Epub 2009 Oct 20.

Highintensity training increases spontaneous physical activity in children: a randomized controlled study.


Center for Pediatric Endocrinology Zurich, Mohrlistrasse 69, CH-8006 Zurich, Switzerland. urs.eiholzer@pezz.ch



To test the hypothesis that resistance training may increase spontaneous physical activity in children.


Two junior ice hockey teams were randomly assigned to unchanged training schedules (team ZSC, 21 boys; mean age, 13.2 years) or to participate twice weekly in guided resistance training for 4 months (team GCK, 25 boys; mean age, 13.4 years). Spontaneous physical activity energy expenditure (SpAEE; 3-axial accelerometry for 7 days), muscle strength, and body composition (dual energy x-ray absorptiometry) were measured at 0, 4, and 12 months.


Baseline measures did not differ in the groups, except for higher leg and trunk strength in team ZSC. In the intervention group compared with the control group, SpAEE significantly (P < or = .02) increased at 4 months (+25.5% versus 0%) and 12 months (+13.5% versus -9.5%). Leg and arm strength increased because of training intervention; all other variables were unchanged. None of these variables correlated with changes in SpAEE.


In boys who play ice hockey, spontaneous physical activity is inducible with resistance training; this effect seems to be independent of changes in body composition and strength. If this was confirmed in unselected children, resistance training might be a new strategy for childhood obesity prevention programs.

Post your WOW’s and your thoughts

64 thoughts on “W.O.W. 01/22/12-Slowly Changing the World”

  1. Speaking of Paleo dieting,my client RT Edwards has dropped 30 lbs in 42 days after getting rid of refined carbs.

  2. @Jeff,

    I agree, although just reducing intake can create drastic health benefits. But it’s importatn to point out that as intake decreases, nutrient density has to increase or else you’re probably in for some long term trouble.

    Overall, eating a more natural diet is the best way to go, which makes paleo a great way to go (I favor the higher carb version but that’s only because it works for me, it may not work as well for others). I also think grains can be a part of the diet if prepared correctly (assuming there aren’t serious sensitivities), although I don’t think they should be a staple.

    My workout:

    Smith high incline press
    Hammer leg press
    Weighted chin
    Hammer incline press
    Hammer leg press
    Hammer low row
    Smith high incline press
    Dumbbell bent laterals
    Calf press
    Weighted dip

  3. Ed,

    Re: Negative push ups. Since you have nothing lift to push up, you just roll over onto your side and get up onto your knees. From there you can put the hands down and push the legs back for the negative.

    The negatives are done after regular super slow push ups and a chest press, so pretty much wiped anyway. I usually start with non-slow concentrics and 10 second negatives until positive failure(since fatigued this is usually 5 or 6) then switch to the negative only as described above. This is usually at the end of the workout and I am ready as hell to get outta there.

    I hope that makes sense,


  4. Thomas,

    I hear you. I have been upping my carb intake a bit lately, but it will never be very high. Even eating a sweet potato a day, which is a lot compared to what I ate a year or two ago, I only get to ~80g, which is way below the standard american diet and would still be labeled low carbish, I believe.

    I just don’t think that getting a lot of carbs(>150g) is easy unless you resort to sugar and refined grains, then it is fairly simple.


  5. @Jeff,

    I like to eat potato, a lot of fruit and occasionally have some tortilla. I also have the occasional sports bar, like a MetRX bar (definitely not paleo, but I don’t have a hard time staying lean at all). Oh yea, I like a chocolate milk after workouts-about 200 calories worth)

  6. JonZ

    @ Doug H.

    Some years back I dropped 50 pounds in approximately 4 months while severely reducing carbohydrates. The weight loss was fantastic, people asking me if I was ill got old.

    @ Thomas

    On a side note of good vs. bad carbs, I was looking at a school lunch the other day, which a student was eating, and couldn’t figure out what was wrong the the cinnamon role (which was the size of my head) that was sitting on his plate. After staring (impolitely I might add), I realized it was whole grain, with and inch of glaze on top. The “Man” has to get those kids to each lunch somehow. “They” try to make it “healthy” by making it “whole grain” and then slather it in sugar to make it palatable. Like Snackwells, “Hey cookie man!”

  7. So to add to this thread, here’s the one that fries my ass.
    Paula Deen disclosed that she’s had type 2 diabetes for 3 years. So instead of starting to talk to folks about the benefits of healthy eating, she signs an indorsement with Novo Nordisk to promote their injectable diabetes drug Victoza.
    So, they’ve essentially taken a celebrity whose show features dishes loaded with butter, sugar, and heavy cream—and who calls her deep fryer a “kitchen essential”—and turned her into a spokesperson for one of the most insidious diseases in America. I travel to Savannah quite a bit and often pass her restaurant. It opens at 5 for dinner and typically there are lines to get in on BOTH sides of the street.
    As I’ve often said, all comes back to $$$$$….money, money, money…to hell with the health of the public.

  8. Rose wrote, “After reading Taubes, I tend to see the obese as victims of our corporate food system.” Thomas followed with, “If you value capitalism, you have to put up with misinformation from those trying to sell stuff. . . . As for the the government and their recommendations, they are hardly causing people to get fat.”

    I have a similar take-away from Taubes as Rose, but without the anti-corporation bent. To me, he provided further evidence that we are all victims of the government initiating force into areas it does not belong, namely into science, the economy, and education. The ensuing “politics of pull” corrupts the incentive and method of scientific inquiry. Tax incentives, subsidies, and regulation (nutritional labeling mandates, salt bans, trans-fat bans, drug control/prohibition, “public health” policy, school-meal programs, etc.) distort the price-signaling mechanism that guides economic activity and attack personal choice. And, a government-mandated educational curriculum that fails to instill proper thinking methods in favor of propaganda and memorization leaves students susceptible to the logical fallacies of “argument from authority” and confusing correlation for causation.

    Individuals and collections of individuals (i.e. corporations) are complicit in the corruption and victimizing insofar as they advocate for using government to violate individual rights in this way.

    Regarding having to “put up with misinformation” under Capitalism, I emphatically disagree. Misinformation is not tolerated as is revealed by the numerous independent product-review publications (and user comments) that exist even in this mixed economy.



  9. Jeremy,

    Great post. In fact, it is the basis for the presentation Eric Daniels and I have submitted for the 2012 Ancestral Health Symposium. Wouldn’t you love to see your argument made at Harvard at an event sponsored by the Harvard Food Law Society.

  10. “Misinformation is not tolerated as is revealed by the numerous independent product-review publications (and user comments) that exist even in this mixed economy”

    If product review publications are what we have to combat misinformation, that’s not very powerful. Ultimately, each person has to do their own research or rely on the research of others (which may also be incorrect). The internet hardly helps as it’s full of misinformation.

    When someone starts to gain weight, when do they finally determine that it’s a problem? The government does not track this (individually), and most people don’t have their doctors tracking their weight on a regular basis either. If someone is gaining weight and feeling poor, they must recognize this and have the intelligence to know that what they are currently doing is not working for them. If they continue on because they feel they are following a govenment (or other) recommended and approved program and that it “should” be working, despite the contrary, they need other help.

  11. The most powerful incentive for improvement in this situation is to completely remove any possibility of making the individual’s health problem the responsibility of the collective. If we were truly responsible for our own well-being, then there would be the appropriate incentive to find what works. THEN appropriate market forces could become helpful.

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