Thursday, June 23, 2016

Why Exercise Should Train Your Coordination

By Sam Yang - Get similar updates here

Coordination should be a main objective in physical fitness and exercise. When we move in new ways, when we exert ourselves, our muscles produce a protein that creates new cells and connections in the brain that is critical for memory.

We knew working the body was good for the brain, we knew about the concept of muscle memory, but until recently they were theories, but new research is providing the proof.

Nothing so far improves the brain like exercise (anything synthetic comes at a high price, including increased risks for Alzheimer's and tumors).

Move a lot, challenge yourself, push yourself, and always move in new ways. If you spent your whole life in the gym but aren't any more coordinated for it, you didn't maximize the full potential of exercise.

My name is Sam Yang. I'm a martial artist, entrepreneur, fitness nerd, information geek, and productivity nut. For more useful information, join my newsletter. You can also connect to All Out Effort on Facebook and Twitter. For more philosophical posts, check out Must Triumph

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Thursday, June 16, 2016

Exercise and Fats are "Miracle-Gro" for the Brain

By Sam Yang - Get similar updates here

In a recent study, researchers explain how exercise boosts the brain's creation of new cells, while also strengthening neural connections.

Part of the explanation was, exercises burns through the body's stores of sugar. What the brain really loves are fats and ketones.

The opposite happens to the brain when sugar stores build and the participant is sedentary (inactive).

So remember, exercise frequently, avoid sugar, and intake healthy fats for a longer and healthier life.

My name is Sam Yang. I'm a martial artist, entrepreneur, fitness nerd, information geek, and productivity nut. For more useful information, join my newsletter. You can also connect to All Out Effort on Facebook and Twitter. For more philosophical posts, check out Must Triumph

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Tuesday, June 14, 2016

What Getting Punched in the Face Taught Me

By Sam Yang - Get similar updates here

Getting punched in the face is rather unpleasant. You should avoid it if at all possible. If you, however, have gotten punched in the face or train in a discipline where you're getting punched in the face constantly, get the most out of it. There are valuable life lessons there, and it would be truly sad if all you got from the experience was a black eye.

Sunday, June 5, 2016

Actions Count More Than Thoughts

In high school, I really liked this girl — let's call her Jane. Actually I wasn't the only one who liked her, two of my other friends did as well. It had gotten to the point where the time for talk was over, it was time for action. We all decided to ask Jane out and see who she would say yes to. Guess who she said yes to? None of us, because none of us asked her out.

Sunday, May 15, 2016

The Upside to Stress: An Eastern Perspective

By Sam Yang - Get similar updates here

Stress is neither right or wrong, it is a response. It is how our bodies and minds react to challenges. Just as perceptions and opinions shape narratives, they also shape our responses to stress. Managing stress begins with changing our perceptions of stress.

If we consider stress a negative and try to avoid it whenever possible, it will consume us. Just as when we lie in bed trying not to think about insomnia, it will be all we think about. We know this feeling, whenever we try to get over an ex, is when we have the hardest time. In A New Earth, Eckhart Tolle put it so eloquently when he wrote:
“Whatever you fight, you strengthen, and what you resist, persists.”
With internal responses, it's sometimes best to let it take its course.

Friday, May 6, 2016

Sweat Is Not Fat Crying

By Sam Yang - Get similar updates here

Just as it would be inappropriate to gauge a therapy session on how much you've cried, the same rule applies to sweat and working out. Sometimes tears are a necessary part of the therapeutic process; it may be something you need to do to heal. Whether you cry or not, however, is not an indicator of progress. The same goes for sweat and physical improvements.

Wednesday, April 27, 2016

How Exercise Builds Character

By Sam Yang - Get similar updates here

Physical exertion was and still is the first form of character building. As a child, movement was the initial way we learned to assert ourselves. Our physical behavior was the only window to know what kind of character we had. Early on, the only way for parents to influence our character was to influence our movements: explore, play, run, touch this, don't touch that, and childhood.

“Difficulties strengthen the mind, as labor does the body.”
— Seneca

Physical culture and eventually exercise became a tangible and easily understood way to modify ourselves. Prior to all the industrial and technological revolutions, we didn't dissociate ourselves from our bodies. They were one and the same, and changing our bodies also meant changing our being.

Saturday, April 16, 2016

The Calorie and Low-Fat Debate Is Pretty Much Dead

By Sam Yang - Get similar updates here
David Ludwig, professor of pediatrics at Harvard Medical School and of nutrition at the School of Public Health, who specializes in endocrinology and obesity, rejects the popular belief that overeating causes weight gain. Instead, he asserts, the process of getting fatter causes people to overeat. Even though many biological factors—genetics, levels of physical activity, sleep, and stress—affect the storage of calories in fat cells, he points out that only one has a dominant role: the hormone insulin. “We know that excess insulin treatment for diabetes causes weight gain, and insulin deficiency causes weight loss,” he says. “And of everything we eat, highly refined and rapidly digestible carbohydrates produce the most insulin.”
Ludwig argues that eating a diet high in refined sugars and processed carbohydrates leads to a yo-yo metabolism. When people eat high-glycemic processed fare such as baked goods and white bread, he says, insulin levels spike, causing hormone-sensitive lipase—an enzyme needed for the transfer of triglycerides from blood lipoproteins into tissues—to be turned off. This causes more calories to be stored in fat cells as opposed to the blood, leading the brain to think that the body is hungry.
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