Blog of The Official Tom Wilson

Myth: Most Supermarket Ham is a healthy food item.

Key Info: Most supermarket ham is formed or reformed ham. Reformed ham is made from chopped or emulsified meat, which is not necessarily all muscle meat. It is a manufactured food item and very low grade food.

The Data: The lowest percentage of meat found in processed ham was 55% meat, 37% water, with additives including gums and polyphosphates, sugar and salt making up the remaining 8%. Most supermaket ham sold today, including premium ham is chopped and passed under needles which inject it with a solution of water, sugars, preservatives, flavourings and other additives, or put into a giant machine resembling a cement mixer and mixed with a similar solution. The process dissolves an amino acid called myosin so the meat becomes sticky and when put into moulds, comes out looking like a whole piece of meat. If the ham is to be presented as a traditional cut, a layer of fat is stuck around the edge of the mould to make it look as though it has been cut off the whole leg.

My Thoughts: I hope you didn't read this just prior to a meal. Most processed food is handled similarly to reformed ham, a la Chicken McNuggets. The moral of the story, it is best to avoid processed foods completely or indulge in them only occassionally. Occassionally means only 3 or 4 times per year.

EAT REAL FOOD

The Official Tom Wilson

link: http://www.guardian.co.uk/food/Story/0,,1607326,00.html

Posted at 02:55 pm by fit-talk
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10 Exercise Tips

Myth: Exercise is a massive chore on your never ending to-do list.

10 Exercise Tips To Stick With Your Fitness Routine

1) Give Exercise Priority

A survey shows exercisers and non-exercisers have the same amount of leisure time each week - 24 hours.

2) Make It Convenient

Join a health club that is close to your home and if possible, do your cardio workout outdoors in your neigborhood.

3) Start Slowly

Build up your activity level in comfortable increments to prevent dropout.

4) Find A Comfortable Schedule

Exercise 3 - 5 days per week, limit workouts to one hour or less.

5) Maintain What You Achieve

You must maintain your routine to continue to enjoy the benefits of exercise. De-conditioning starts as soon as 5 days after interruption or termination of a routine.

6) Add Variety

Increase the intensity of a workout instead of skipping it and change your program every six weeks.

7) Re-evaluate

During an illness, injury or personal crisis review your program and progress; then strategize and recommit to your goals.

8) Be Progressive

Make heathful choices that continually improve your daily regimen.

9) Network

Build a support network of fit people.

10) Reward Yourself

Periodically schedule social events that require you to look your best and target a specific fitness goal for the event. Treat yourself for the effort with a night out, new clothes or a trip.

The Official Tom Wilson

link: http://www.rd.com/content/openContent.do?contentId=18776

Posted at 11:38 am by fit-talk
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Fact: Exercise Prolongs Age.

Key Info: Physical Activity will not only potentially add years to your life as you age, but the quality of those years is likely to be improved by regular exercise.

The Data: Research indicates significant quality of life gains. This is the only study to date to examine the relationship between physical activity and quality of life over 5 years. Individuals that continued to be physically active were "fitter", had higher levels of self confidence and physical self esteem, expressed more positive affect, that is happiness or contentment, and a better quality of life.

My Thoughts: These new findings should inspire you to get up, get out and get moving on a regular basis. Everyone that exercises, notices a significant deterioration in there quality of living, when they have a lapse in there program. Do not let this happen to you.

YOUR LIFE WILL IMPROVE NOW AND OVER THE LONG TERM WITH EXERCISE.

The Official Tom Wilson

link: http://www.rxpgnews.com/research/aging/article_2842.shtml

Posted at 05:25 pm by fit-talk
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Fact: Calorie restriction is proven to extend lifespan in animals.

Key Info: Caloric restriction retards aging, what has been observed, is less cell mutation and cell death.

The Data: Geneticists have now linked "cell death" to aging. Changes in the powerhouses of our cells, the mitochondria, appears to trigger cells to die and speed up the aging process. Inducing these changes, in a lab, leads to premature aging in mice, which live only about half as long as normal mice. It is believed slowing this process is one of the major mechanisms of how caloric restriction retards aging.

My Thoughts: One strategy to achieve a "caloric restriction" environment for would be to reduce and maintain bodyfat levels to better than excellent levels and do cardio exercise 5x per week. Eating small portions is essential to maintain low bodyfat levels.

A LEAN BODY IS KEY TO MAXIMIZE HEALTHY LIVING.

The Official Tom Wilson

link: http://www.sciencentral.com/articles/view.php3?language=english&type=article&article_id=218392651

Posted at 12:05 pm by fit-talk
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Myth: A calorie is a calorie.

Key Info: The principle of "a calorie is a calorie", that weight change in low calorie diets, is independent of the type of calorie is completely false. A 150 calorie piece of cheesecake is not the equivalent of a 150 calorie chicken breast.

The Data: There is a "metabolic advantage" with high protein - low carbohydrate diets, more weight may be lost calorie for calorie compared with diets of higher carbohydrate content. There is ten or so studies demonstrating that low carbohydrate diets can lead to greater weight loss than low calorie - low fat diets.

My Thoughts: Serious fitness professionals, have limited carb intake for fat loss, for decades. Finally, the data is available, to substantiate what was obvious to most in the hardcore fitness community.

A CALORIE IS A CALORIE, ONLY IF IT IS A QUALITY CALORIE.

The Official Tom Wilson

link: http://www.nutritionj.com/content/3/1/9

Posted at 10:58 am by fit-talk
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Fact: A written personal philosophy helps ensure your choices are in alignment with your priorities.

Key Info: Before one makes a choice to follow a particular path, it is essential to be clear of your values. With a written personal philosophy in place, you will make fewer poor choices and get better results from a higher percentage of good ones.

The Data: Write a one page document that articulates your personal philosophy. Your personal philosophy should state what you want your life to stand for, how you want to live and the values that are the most important to you.

My Thoughts: Distill your personal philosophy until it is very concise and carry it with you. Read your personal philosophy every morning and as necessary.

START EACH DAY BY READING YOUR PERSONAL PHILOSOPHY.

The Official Tom Wilson

link: http://www.robinsharma.com/sli_ask.php?sec=2&nID=146&from=rss

Posted at 12:31 pm by fit-talk
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Fact: Massage is effective at limiting injuries and speeding workout recovery.

Key Info: Massage is proven to benefit blood and lymph circulation, promote relaxation, restore metabolic balance and provide relief from pain.

The Data: Tight or damaged muscles, developed during intense workouts, restrict the flow of vital nutrients and energy that are necessary to repair tissue damage. Massage speeds recovery through an increase in circulation in the muscles and the entire body. Lack of flexibility and tight muscles also contribute to strain and sprain types of injuries. Relaxing and increasing range of motion of the muscles, through massage, minimizes the risk of injury or re-injury.

My Thoughts: Athletes and Fitness Enthusiasts should use massage to limit injuries and speed recovery. Specifically target problem areas with a thorough massage and you should experience a significant benefit almost immediately. Recovery between workouts is essential to continually improve your fitness level. A weekly massage is recommended by a therapist experienced in sports massage.

TO OPTIMIZE YOUR FITNESS ROUTINE GET MASSAGED REGULARLY.

The Official Tom Wilson

link: http://www.lamonitor.com/articles/2005/11/08/sports/sports01.txt

Posted at 12:15 pm by fit-talk
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Fact: Walking is an extremely effective method for weight loss and great exercise.

Key Info: The Google Map Pedometer can be used by Personal Trainers, for themselves and their clients, and everyone else.

The Data: Google has launched a tool to draw your walking route, calculate the distance and calories burned. Free member features include: Printable pages, save your route ( bookmarking), save to a personal database, share with your friends and clients(e-mail), and post your routes on the walking forum.

My Thoughts: This is a great tool to use to add variety to your walking, track your progress, share with others, or for fitness professionals to use personally or for client management.
Kudos to Google.

WALKING FIRST THING IN THE MORNING WILL MAKE YOU FEEL GOOD ALL DAY.

The Official Tom Wilson

link: http://www.webwalking.com/googlemap.htm

Posted at 10:45 am by fit-talk
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Myth: The nutritional label on food items and nutritional products, accurately represents the contents.

Key Info: Manufacturers shamelessly trick consumers. The FDA doesn't have the resources or the will to stop deceptive labeling, even when flagrantly fraudulent labels are brought to its attention.

The Data: Many food items exaggerate the presence of healthful ingredients as documented by a Washington, D. C. based, public interest group. According to an FDA commissioner, they have no immediate plans identify and remedy misleading labeling.

My Thoughts: In regards to food items, eat food as fresh or as close to its natural state as possible. This eliminates the need to rely on the manufacturers numbers. With nutritional products choose products, not by "label" and "price", but from the most trusted brands. Be wary of "hype" when choosing a product.

QUALITY IS NOT AVAILABLE AT A DISCOUNT PRICE.

The Official Tom Wilson

link: http://www.cspinet.org/new/200510272.html

Posted at 10:45 am by fit-talk
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MYTH: One Continuous workout session is necessary to achieve the desired result, fat loss.

KEY INFO: Splitting workout time into smaller intervals "does not" decrease effectiveness,
including cardio.

THE DATA: Two University studies confirm that dividing workout time into smaller intervals, say three 15 minute sessions or two twenty minute sessions, does not decrease the efficiency.

MY THOUGHTS: The best time to exercise is first thing in the morning. The reason one session is preferred, is because it prevents life from "getting in the way" of your workout. Exercising in intervals should be an option, when exercising in one interval is not available.

MAKE EXERCISE YOUR FIRST PRIORITY EACH DAY.

The Official Tom Wilson

Posted at 09:58 am by fit-talk
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