Is a Vegan Diet Right For You?

Maybe you've asked yourself "Is a Vegan diet right for me?" Maybe you're a Vegan already. And that's OK... we all make mistakes; let's talk about it.

Let's take a look at why Veganism may not be ideal for many people. IMO, the main issues are that it is difficult to achieve balanced nutrition on a vegan diet, especially if you are strength training. That doesn't mean it's all bad... I do agree with reducing dairy, eating less processed foods, staying hydrated, eating more veggies, staying alkaline, more fiber, etc...but I do suggest caution with such an extreme/restrtictive approach. It may be better to take what works and leave the rest (what some call being a "flexitarian").

Here are some of the main issues with a vegan diet:

Deficient in essential nutrients:

http://authoritynutrition.com/5-brain-nutrients-in-meat-fish-eggs/

http://www.thehealthyhomeeconomist.com/baby-breastfed-by-vegan-mother-dies/

http://www.thehealthyhomeeconomist.com/12-year-old-vegan-has-the-degenerating-bones-of-80-year-old/

http://www.thehealthyhomeeconomist.com/veganism-almost-killed-angelina-jolie/

Low fat, high carb diets are based on certain myths and misconceptions:
http://authoritynutrition.com/11-biggest-lies-of-mainstream-nutrition/

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Now what about DR and those YouTubers who suggest high carb, low fat, low protein diets and lots of cardio? Check out these links to learn the real issues with excessive cardio:

http://top-form-fitness.com/fitness-blog/cardio-for-weight-loss/

http://fitness.mercola.com/sites/fitness/archive/2012/01/06/dr-doug-mcguff-on-exercise.aspx?e_cid=20120106_FNL_art_1

Both endurance and strength athletes need more protein:
http://www.ncbi.nlm.nih.gov/pubmed/7550257

Protein for fat loss:
http://www.stonehearthnewsletters.com/women-eating-more-protein-report-weight-loss-success/nutrition-dietitians/

Also remember, there are NO essential carbohydrates, but there are essential amino acids (protein), and essential fatty acids (in fat). If we stopped eating ALL fat, we die. If we stopped eating ALL protein, we also die. But we can live without carbs.

I'm not suggesting to stop eating all carbs... just making a point that your body can function without them. In fact, FAT is a far more efficient fuel source. Find out why at the links below (interesting shit!):

Get Fat Adapted: 
http://top-form-fitness.com/fitness-blog/body-favors-fat-fuel/

Shift Your Metabolism:
http://www.marksdailyapple.com/a-metabolic-paradigm-shift-fat-carbs-human-body-metabolism/

But the biggest problem with a Vegan diet is: NO Bacon!

#DurianRider #Vegan

IIFYM vs Clean Eating - Eat to Transform your Physique

Is it really "IIFYM vs Clean Eating" or are these 2 approaches really complementary? Here I discuss the virtues and drawbacks of IIFYM and "eating clean" and offer some suggestions on how to create your own nutrition plan based on this information.

This video is an excerpt from a longer video in which I also discuss what calorie and macronutrient ratios to use... check that out here:

http://youtu.be/b9prazEv0nQ

Here is the link to my blog post on IIFYM:

http://top-form-fitness.com/fitness-blog/iifym-flexible-dieting-vs-clean-eating/

Remember, my goal is to help you reach your goals!  Send me your #nutrition, #fitness, #performance, #FatLoss, or #muscle-building questions by posting a comment on my Facebook Page and I'll post a response for you:

http://www.facebook.com/topformfitness

It's time to #GetInTopForm

How to Set Up A Home Gym (Beginner to Advanced)

Having a home gym ROCKS! For many trainees a home gym has distinct advantages over going to a commercial gym. You just need to evaluate the space you have available... would you use your basement, garage, shed, spare room, or even your bedroom? Or just train at the park outside?

Quite often people will be on a budget when they first set up some home training accessories, and over time they build from the basics. I see it as different levels of Home Gym Evolution... this video describes 4 Levels:

1. Bodyweight & Bands Basics
2. Free Weights (basic to advanced options)
3. Cable Pulley Machines
4. Training Accessories (Belts, wraps, straps, chains, handles, chalk, etc)

In this tutorial I take you on a tour of my own basement gym and show you what I recommend as far as the bare essentials for setting up your own home gym: Mat, Ball, Bands, Suspension Straps, Chin Up bar, and maybe Parallel Dip Bars.

Then I take a look at how I would build from there for a more advanced home gym: Olympic free weight barbell set, bench, rack, dumbbells, other accessories and equipment.

Home Gym Set Up (SttB Article): http://straighttothebar.com/articles/guides/homegym/
Get your Power Wheel at: http://www.strongestcore.com
Jungle Gym Straps: http://www.strapsworkout.com
Other accessories: http://astore.amazon.com/topforfit03-20

Btw, I also have equipment in my garage... Garage gym: atlas stone, steel log, sled, farmers walk handles, Olympic plates, 650 lb Tire (my baby tire... big one is in storage).

Also check out my recent interview on this same topic at :

I hope that gives you some guidance and ideas for setting up your own home gym! I'm sure your neighbors will thank me for the loud music, clanging plates, and dropping weights... have fun and get strong!

Josh

My Human Flag Progress

I'm working on nailing the Human Flag for at least 5 seconds each side.
When I do so I will post a tutorial with the progressions I used to be able to perform the Flag.  It's a tough one!

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"Natural" Glute Ham Raise (GHR) Alternatives

The glute ham raise is a unique and effective exercise that targets your entire posterior chain, specifically your butt and hamstrings.  It is a very "functional" way to train your hamstrings, and hits the core hard also.  It also fits in nicely with my mission to incorporate more 'natural' or body-weight type exercises into my program.

However, not everyone has access to a GHR machine, so this video outlines some alternatives.  Here is another piece of portable equipment I found as well:

http://www.treadmillfactory.ca/p-1684-c--partner-glute-ham.html

Enjoy!

Insane Pre-Workout Stimulant Overdose

In our constant quest for the perfect pre-workout supplement, I came across this deadly yet incredibly effective supplement. Could this be the answer to an amazing workout, or could it mean... the END?!

No jokes, I will actually be doing reviews of different pre-workout supplements soon... subscribe and watch for those!

Still not convinced a pre-workout supplement is right for you? Listen to the Brofessor:

http://www.youtube.com/watch?v=KmmZULPUEkQ

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