Tout dans la vie est une question d'équilibre d'où la nécessité de garder un esprit sain dans un corps sain.


Everything in life is a matter of balance therefore one needs to keep a healthy mind in a healthy body.


E. do REGO

Wednesday, May 28, 2014

Top 8 superfoods that can heal your entire body

by Derek Henry 

(NaturalNews) The grocery aisles have displayed foods for decades that are nutritionally deficient. Poor soil conditions combined with seed engineering and processing have left people with poor choices. Consider these eight superfoods to get the required nutrients for optimal body function.

Aloe vera

Aloe vera has 20 minerals, 12 vitamins, 18 amino acids, 200 active plant compounds (phytonutrients), and strong antibacterial, antiviral and antifungal properties.

Aloe vera benefits include:

• Eases inflammation and arthritic pain
• Heals ulcers and a wide variety of digestive disorders and complications
• Treats candida and parasites
• Reduces heart attacks and strokes
• Helps halt growth of cancer tumors

Bee pollen

Bee pollen is a rich source of carotenoids, 22 amino acids, and enzymes. It is a also good source of B-vitamins, vitamin C and E, and over 68 minerals.

Bee pollen benefits include:

• Combats cancer, diabetes, arthritis and depression
• Promotes increased strength, stamina, endurance and energy levels
• Increases concentration and memory
• Improves fertility and enhances sexual activity
• Increases resistance to infections


Maca is a very nutrient-dense superfood and a complete source of amino acids. It also is rich in B-vitamins, vitamins C and E, and is a good source of copper, iron, potassium, calcium, magnesium, phosphorus and zinc.

Maca benefits include:

• Improves anaemia
• Reduces chronic fatigue
• Relieves stress and depression
• Improves libido and fertility
• Improves adrenal function
• Strengthens memory


Reishi is a rich source of antioxidants. It is also a good source of B-vitamins, as well as potassium, niacin, magnesium, selenium, copper and phosphorus.

Reishi benefits include:

• Combats immune-related disorders like allergies, arthritis and cancer
• Reduces physical and mental stress
• Reduces inflammation
• Protects the liver
• Helps correct digestive disorders

Goji berries

Goji berries contain 18 amino acids, 21 trace minerals, vitamin A, B-complex, C and E, and is a superior form of antioxidants.

Goji berries benefits include:

• Significantly improves immune function
• Protects DNA
• Protects the eyes and liver
• Reduces inflammation
• Protects the heart
• Improves mood and libido


Chlorella is a rich source of complete protein, a potent source of chlorophyll, and rich in the entire vitamin complex. It is also an exceptional source of iron and zinc, as well as magnesium, phosphorus, calcium and potassium.

Chlorella benefits include:

• Helps detoxify biotoxins, xenobiotics and heavy metals
• Helps kill candida and yeast overgrowth
• Known cancer fighter
• Prevents and improves diabetes and insulin resistance
• Reduces pain associated with arthritis and fibromyalgia
• Helps heal and repair tissue growth
• Reduces and eliminates digestive issues


Hemp contains 20 amino acids and is a complete source of plant protein. It is also nature's most abundant source of essential fatty acids and has a perfect 3 to 1 ratio of omega-6 to omega-3.

Hemp benefits include:

• Fortifies immune system
• Reduces inflammation
• Improves memory and prevents brain-related diseases
• Clears up skin disorders
• Helps keep digestive tract healthy and clean
• Helps prevent cancer
• Helps reduce risk of diabetes


Coconut is an excellent source of fatty acids, including lauric and caprylic acid, which destroy bacteria, viruses and fungi. It's also a good source of B-vitamins and a great source of copper, calcium, iron, manganese, magnesium and zinc.

Coconut benefits include:

• Improves immune system function
• Helps protect against brain-related disorders
• Lowers risk of diabetes
• Reduces joint and muscle inflammation
• Strengthens liver
• Kills bacteria and parasites
• Protects against cancer and other immune-related diseases
• Eases acid reflux and promotes proper digestive function

Sources for this article include:

Monday, May 12, 2014

How to Burn Stubborn Body Fat



Here's what you need to know...

•  Spot reduction can occur, but on a very small scale. Attacking stubborn fat and spot reduction are two different things.
•  Stubborn fat is physiologically different than other fat. It has a high density of alpha-receptors compared to betas, is more insulin sensitive, and receives less blood flow than less stubborn fat.
•  Dieting by eating less and exercising more is by far one of the major blocks to permanent change.
•  Supplements such as green tea extract, forskolin, and yohimbine HCL can help with stubborn body fat, once you get your diet in order.
The other day I was perusing some popular health and fitness pages on Facebook . One discussion was from a person asking a question about "targeting stubborn fat". The page administrator answered the question this way: "You can't target certain areas of the body. It's simply impossible. The body burns fat from all over. Spot reduction has been proven a myth."

And the truth is? The page administrator is wrong on both accounts. First, you can certainly target stubborn fat, and spot reduction has been proven to occur.

Wait, Spot Reduction Works?

Spot reduction refers to the idea that you can burn fat from a particular area of the body by exercising that area directly. This idea brings back memories of late night infomercials with people bouncing up and down on ab loungers or adducting away with thigh toners. The idea is ridiculous, right? You may be surprised to know that in 2007, a study published in the American Journal of Physiology, Endocrinology and Metabolism by Dr. Bente Stallnecht confirmed that spot reduction does indeed occur. In the study, intense localized exercise in one leg burned significantly more fat than in the non-exercised leg.

So, this study answered the question once and for all. Yes, spot reduction does occur. Only one problem: it occurs on such an insignificant scale as to be useless. The amount of extra fat burned from the working leg in this study was like taking a few drops of water out of a lake. The take home? Spot reduction technically does occur, but at such a marginal level that it's essentially insignificant. I like to say that trying to spot reduce fat with targeted exercise is like trying to change a tire with a pencil. It's practically impossible.

So What Is Stubborn Fat?

I brought up spot reduction first because it's important to define what we're talking about here. We are not talking about spot reduction. Attacking stubborn fat and spot reduction are two different things. Spot reduction is about exercise. Targeting stubborn fat is about diet, exercise and supplementation. Spot reduction is essentially impossible. Targeting stubborn fat is not only possible but probable, if you understand what you're doing.

The first thing to know about stubborn fat is that it is physiologically different than other fat. Stubborn fat has a high density of alpha-receptors compared to betas, is more insulin sensitive, and receives less blood flow than less stubborn fat. Subcutaneous fat is more stubborn than visceral fat (the fat around your organs) or intramuscular fat (the fat in your muscle). The most stubborn areas of fat are the hips, butt, thighs of women, and the love handles on men.

Biochemistry of Fat Burning

PlateTo burn fat you have to release it from a fat cell. That is called lipolysis. That fat then has to be brought to another cell to be burned. This is where blood supply to and from tissues is important. Finally the fat has to get inside a cell and be burned. This last step is called lipid oxidation.

Stubborn fat releases its fat more slowly the non-stubborn fat. This is due to two different types of receptors in fat cells. Your major fat releasing hormones are the catecholamines (norepinephrine and epinephrine to Americans and noradrenaline and adrenaline to most of the rest of the world). These hormones bind receptors in fat tissue that send the signal to speed fat release or slow fat release. These receptors are known as alpha and beta-receptors. The betas speed fat release. Think B for beta and burn. The alphas slow fat release. Think A for alpha and anti-burn.

These receptors have this effect largely because they turn on intracellular signaling that either speeds the activity of hormone sensitive lipase (HSL), the major fat releasing enzyme in the body, or decrease its activity. For the biochemists among you, this is all mediated by cyclic AMP (cAMP). So, to beat stubborn fat you'll need to do things that increase the activity of beta-receptors and decrease the activity of alpha-receptors.

Insulin Sensitivity and Stubborn Fat

The vast majority of fitness and health professionals misunderstand insulin resistance. Most think insulin resistance is all one thing. In reality, insulin sensitivity and resistance is tissue specific. If you're used to thinking about insulin resistance in the typical way you will not understand stubborn fat.

Stubborn fat is more insulin sensitive or less insulin resistant than regular fat. The normal action of insulin on fat cells is to decrease the activity of HSL, the major fat releasing enzyme, and increase the activity LPL, the major fat storing enzyme. A fat cell that's more insulin resistant stores less fat and releases more of it. A fat cell that's more insulin sensitive stores more fat and releases less of it. Stubborn fat is more insulin sensitive than other types of fat. Not only that, but insulin has an effect on the activity of alpha and beta-receptors as well, increasing the relative expression of the alphas compared to the betas. When it comes to stubborn fat, insulin is not your friend for multiple reasons.

Other hormones get in on the action too. Thyroid activity ramps up beta-receptor activity and turns down alpha-receptor activity. Anything that disrupts thyroid function isn't helpful for stubborn fat. Estrogen increases the activity of alpha-receptors. High estrogen states such as the late follicular phase and the early luteal phase of the female cycle are times during the month when female stubborn body fat is more stubborn.

Heat and Blood Flow

Another piece to this story is that stubborn fat gets less blood flow, which means even if the fat is released it doesn't get moved out of the area to be burned elsewhere very easily. First off, alpha-receptors impact blood flow too. More alpha-receptors in an area mean less blood supply to that area. Next, stubborn fat is in areas that are harder for the body to heat up. Saddlebags and love handles are further away from the center of the body and tend to be "colder".

The practicality of this information is limited of course. There are few ways to heat local areas of the body up, but using sauna, hyperthermia baths, massage, high temp workout areas or even those old neoprene ab belts may not have been such a silly idea when looked through this lens. Whether they can make a real difference I'm not sure, but people have done stranger things in pursuit of stubborn fat loss.

How to Beat Stubborn Fat

Now that you understand many of the angles involved with stubborn fat, let's talk about the fix. There are three simple steps that are easier said than done:

1. Stop dieting
2. Cycle the diet
3. Target the area

Stop Dieting

The more I study the metabolism the more convinced I become that dieting by eating less and exercising more is by far one of the major blocks to permanent change. This is especially true of stubborn fat. When you follow this method the body engages in severe metabolic compensation. Adaptive thermogenesis is one aspect of this. You eat less and exercise more and your body will make you more hungry, give you less energy, induce insatiable cravings and decrease your resting metabolic rate around 300 calories per day on average.

In other words, your body has primed itself to resist further losses in body fat as well as made it far more likely you'll soon engage in a three month doughnut binge. And guess where you're more likely to store all the regained fat? You guessed it, the stubborn fat areas you were trying to burn in the first place! So, not only does dieting make you fatter, but it makes your stubborn fat more stubborn. Two of the main ways it does this is through increased insulin sensitivity in stubborn fat tissue and decreased thyroid output which tilts things even more in favor of alpha receptor activity versus beta.

Dieting in the traditional way is a recipe for making stubborn fat more greedy and stingy. Dieting may be making your fat parts fatter. To stop dieting you simply do one of two things. You either eat less and exercise less (ELEL) or you eat more and exercise more (EMEM). What you don't do is continue eating less and exercising more.

ELEL is an approach where low intensity exercise like walking dominates and only a few sessions of weight training are done during the week. This allows a very low calorie or low carb diet without the compensations created by eating less and exercising more. A good way to think of this approach is as a 3:2:1 for diet and exercise. Three meals per day, two of them are protein and veggies based and only one contains starch. This is matched with three rest and recovery activities (i.e. massage, yoga, naps), two traditional weight training workouts and one hour or more of slow walking on all or most days.

The opposite of ELEL is EMEM. In this approach calories and carb intake are high to fuel lots of intense daily activity through the week. This is a 3:2:2 approach. Three meals per day, plus two protein based snacks, and two times the starch intake at the first meal after an intense workout. This is matched by three weight workouts, two metabolic conditioning sessions and two traditional cardio workouts per week.

Both the ELEL and EMEM approach will decrease metabolic compensation, but the EMEM approach is probably the better approach to keep the metabolism humming and stubborn fat burning.

Cycle The Diet

treadmillYou can't get comfortable with any one system either. The metabolism is highly reactive and adaptive, so while it will compensate much less with an ELEL or EMEM approach, it'll compensate none-the-less. To circumvent this compensation it's a good idea to cycle the diet in a way that keeps the metabolism guessing. This once again keeps the thyroid activity elevated, keeps leptin levels from dropping too low and keeps insulin sensitivity at a manageable level. When it comes to calories, hormones, and stubborn fat, you're looking for the Goldilocks effect. Not too much, not too little, but just right.

One to two weeks in an ELEL approach followed by one to weeks in an EMEM approach works great. Women can also time this with their menstrual cycle. The week before and during menses will be the lowest estrogen times, making those pesky alpha-receptors far easier to circumvent. This would be the time you'd want to alter diet, exercise and lifestyle towards fat loss efforts. This is also a time of increased cravings and hunger for women due to altered brain chemistry that accompanies the hormone changes. One clinical pearl I can give that almost completely negates this effect is the use of unsweetened baking cocoa powder in water. Cocoa raises dopamine and serotonin, the same brain chemicals that drop around menses.

Target the Area

When we talk about targeting the area we're not talking about exercise, we're talking about timing diet, exercise and supplementation correctly. When you burn fat, you burn it from all over your body, including your stubborn fat. It's just that under normal circumstances the stubborn fat burns much more slowly. This is why you can have people getting lean but noticing their lower body fat (women) or love handles (men) seem to not be responding... or even appearing fatter. This is of course not the case as fat loss is likely occurring in the stubborn zones too. But when the rest of the body is reducing so much faster it creates the illusion that the stubborn areas are worse off.

The first step is to remember that fat loss is about reducing calories and balancing hormones. In this way you will need to choose which part of your cycle will put you in the most deficit. You'll use one part of the cycle, I suggest the ELEL, to "starve the fat". Then you'll use the other part of the cycle, I suggest EMEM, to "feed the lean" and protect against metabolic compensation and hormonal changes that make stubborn fat more stubborn.

In addition there are supplements that can help. My two favorites are green tea extract and coleus forskohlii (forskolin). Both of these supplements work on the same cellular messengers that are activated by the catecholamines, only they don't do it by binding alpha and beta-receptors. This goes a long way to taking the brakes off of stubborn body fat. Keep in mind these work best in lower insulin states.

There are also ways to directly block alpha-receptor activation. This can be done by the use of yohimbine HCL, synephrine, and berberine. Yohimbine HCL is probably the best here, but it's best used under fasted exercise conditions and you can develop tolerance to it. It also can be very stimulating.

Berberine is an under appreciated insulin reducer and has some weak alpha-receptor blocking effects. Finally, you certainly can use the ephedrine/caffeine combination with or without aspirin, or clenbuterol if you can find it. As a natural healthcare provider, my bias is against the use of these approaches for safety reasons.

Final Thoughts

With limited space and complicated mechanisms, here are the main points:

• Beating stubborn fat takes diet, exercise and supplementation.
• Exercising an area hoping to burn fat from that area doesn't work very well. The body burns fat from all over. Stubborn fat burns more slowly.
• Stubborn fat is stubborn because of greater insulin sensitivity, more alpha receptors and poor blood flow.
• Dieting makes stubborn fat more stubborn due to insulin and thyroid changes that enhance alpha and reduce beta receptor activity.
• Stop dieting by matching intake of food with output of exercise.
• ELEL (eat less and exercise less) and EMEM (eat more and exercise more) reduce metabolic compensation and counter hormonal changes that make stubborn fat more stubborn.
• Cycling the diet between ELEL and EMEM helps continue to reduce negative hormonal changes and keeps the fat burning process engaged in stubborn fat.
• Targeted supplementation including green tea, coleus, berberine, yohimbine and others can speed fat loss in stubborn areas once the diet is in line.


Camps, et al. Weight loss, weight maintenance, and adaptive thermogenesis. American Journal of Clinical Nutrition. 2013;97(5):990-994. PUBMED
Ibrahim, et al. Subcutaneous and visceral adipose tissue: structural and functional differences. Obesity Reviews. January 2010;11(1):11-18. PUBMED
Silva, et al. Thyroid-adrenergic interactions: physiological and clinical implications. Thyroid. February 2008;18(2):157-165. PUBMED
Reckless, et al. Alpha-adrenergic receptor activity, cyclic AMP and lipolysis in adipose tissue of hypothyroid man and rat. The Journal Of Endocrinology. March 1976;68(3):419-430. PUBMED
Gormsen, et al. Estradiol acutely inhibits whole body lipid oxidation and attenuates lipolysis in subcutaneous adipose tissue: a randomized, placebo-controlled study in postmenopausal women. October 2012;167(4):543-551. PUBMED
Pedersen, et al. Estrogen controls lipolysis by up-regulating alpha2A-adrenergic receptors directly in human adipose tissue through the estrogen receptor alpha. Implications for the female fat distribution. The Journal of Clinical Endocrinology and Metabolism. April 2004;89(4):1869-1878. PUBMED
Lafontan, et al. Adrenergic regulation of adipocyte metabolism. October 1997;12(s1):6-20. PUBMED

4 Ways to Fire Up Work Capacity



Here's what you need to know...

•  Tumbling and rolling will improve your work capacity and simultaneously change your body composition.
•  It's nearly impossible to hurt yourself while sprinting uphill. Downhill is another matter.
•  When determining the load for sled or Prowler work, err on the side of lighter. If the action makes you look more like a sprinter and less like a plough horse, you have it right.
•  There are thousands of different complexes, but sadly, the guys with the most variations in their training are usually also the weakest and skinniest.
Work capacity: the ability to perform work, which determines your level of fitness that will, in turn, determine your level of preparedness. It's an issue for people in the military and in collision sports. In fact, lifters, off-season athletes, and pretty much anybody and everybody would benefit from improving their work capacity. Here are four ways to do it, three you've probably heard of and one that may surprise you.


Literally at your feet is one of the best pieces of training equipment I know of for building work capacity – the ground. As a child, I did Judo and it built a lifelong appreciation for falling, breaking the fall, and the art of subtle movement. It also taught me to roll in every direction, cartwheel, leap over people (more fun than you think), and not break anything in the process.

Ken ShamrockWhen Ken Shamrock's book, Inside the Lion's Den, came out, I saw a gap in my coaching. He recommended a great deal of basic tumbling and so I was inspired to add the same things I'd learned as a child:

• Forward Roll
• Shoulder Roll
• Various Crawls
• Cartwheels
• Basic Tumbling Combinations
The impact on my athletes was immediate. A shoulder injury plague disappeared, my soccer players learned to pop back up into play like football players, and the general conditioning of everyone involved improved overnight. Basic rolling – and I include the Turkish get-up here – can also be considered dynamic foam rolling. Rolling around correctly opens things up and seems to knit you back into place at the same time.

Aside from teaching you a valuable skill, tumbling and rolling can improve your work capacity and simultaneously change your body composition. You'll be surprised how tired and sweaty you get from simply doing five reps of most tumbling moves.

Hills, Drags, Loaded Sprints

The next great way to build capacity is running, pushing, or dragging with a load. Generally, I put these activities in the same category as loaded carries. Hill sprints have been my basic coaching tool for training explosiveness to throwers since Jimmy Carter was president. For whatever reason, it's nearly impossible to hurt yourself (pull a hammie) while sprinting uphill. It's certainly self-limiting and the tired athlete doesn't have the energy to hurt himself. Running downhill, of course, is another issue and I simply don't trust 250-pound plus throwers sprinting downhill. There's this thing called "physics" and even though I don't understand the math, I can only see bad things happening from small refrigerators hurling themselves down a hill.

Today, you can mimic hill sprints in the gym with Prowlers and sleds. The trouble is, I often see people overloading these implements and it takes the "snap" out of the movement. It's a matter of feel, of course, but both too light and too heavy make these exercises less valuable. There are so many factors involved (asphalt versus grass, the make and model, the number of runners on the bottom) that I can't honestly give load recommendations, but you want to err on the side of lighter. If the action makes you look more like a sprinter and less like a plough horse, you have it right. Don't "wallow" as Coach Maughan used to tell us at Utah State when we did sled pulls.

Complexes Made Simple

For years, I've introduced complexes to my athletes at times when I thought we needed a bit more muscle mass. My definition of a complex is simple. A complex is a series of lifts back to back where you finish the reps of one lift before moving on to the next. The barbell only leaves your hands or touches the floor after all of the lifts are completed. You can do them with barbells, dumbbells or kettlebells.

The key to organizing a complex is to make sure the bar passes over your head in some kind of logical manner. In other words, if you do rows followed by back squats, how did the bar get there? You need at least one intermediate move to get the bar onto your shoulders for the back squats. Now I try to have the bar pass backwards over the head after a few lifts, but I only pass it forward again once. I recommend that when you try these you first use a broomstick. It'll save some wasted effort and awkwardness if you get the hang of the transitions before you add much weight.

When I want to increase work capacity and build mass, I only assign one complex for a six-week assault on bulking. There are several reasons for this. First, it helps to master the combination of movements. Now I can whip up a new complex in a manner of minutes, and that may be great if you're in love with variations, but sadly, the guys with the most variations in their training are usually also the weakest and skinniest.

Second, this complex has a nice mix of pushing, pulling, squatting and bending with just enough rest between to allow some recovery. Finally, complexes are, well, complex. I don't want you putting the bar down and trying to remember how to do this or that. I want you to stress and strain for those last seconds. Now, try to recall my definition – a complex is a series of lifts performed back to back where you finish the reps of one lift before moving on to the next. The barbell only leaves your hands or touches the floor after all of the lifts are completed. With that in mind, here's my favorite complex:

• Row
• Clean
• Front Squat
• Military Press
• Back Squat
• Good Morning
If the workout calls for eight repetitions, you need to do eight rows, followed by eight cleans, eight front squats, eight military presses, eight back squats, and then eight good mornings. Do NOT load up the bar the first few times you attempt these, though. Trust me, it's a bad idea.

So tumbling, loaded sprints, and complexes are amazingly simple ways to increase work capacity. The other method is simple, too, but it may not make sense at first.

The Deprivation Effect

I've heard hundreds of testimonials from people who bravely assert that they're going to start some tough diet next Monday. These seemingly brave individuals have all the energy and drive to win several Super Bowls, Olympic Championships, and World Wars. Of course, come next Tuesday, I often get a long list of excuses as to why "this ONE time" they couldn't adhere to the diet program.

I know why. Deprivation is tough. Humans seem to be hard wired to not being able to do something. Yet amazingly, deprivation often works wonders. If your favorite gym closes down, you might suddenly notice that the park next to your house is actually a perfect training facility. Arnold used a method of this in his youth. He'd gather up his friends, go off into the woods with his equipment, and train. He'd choose a lift and just keep doing it over and over. There's more to this, but the idea of leaving the comfy confines of your normal gym and venturing out is going to change your methods of training.

Many of us didn't allow our sons and daughters to watch TV on school nights and maybe they missed some popular culture, but they became voracious readers and skilled at games and sports. That's the way deprivation works. You give up something and you gain something that might even be better. Probably the only thing you shouldn't deprive yourself of, though, is sleep. That tends to be a dead end for most people.

So, add the floor (tumbling), some hills (sleds and the like, too), and a classic way of barbell training (complexes) to your training to increase your work capacity. In addition, consider increasing your work capacity by depriving yourself of some things – the perfect gym, the best equipment, TV or whatever it is that keeps you from focusing on living a full life. It's hard to manage, but it's completely worth the effort.