CrossFit vs Conventional Training

The phenomenon that is CrossFit has completely divided Strength & Conditioning coaches. On the one hand many herald Rich Froning (pictured above) as the second coming of Christ and ‘The World’s Fittest Man’. On the other, people avoid CrossFitters like the plague in fear they will catch the dreaded rhabdomyolysis, a rare condition where the muscles eat away at themselves following strength training protocols that are too high in volume, duration, and weight. So to try and shed some light on the debate, Head Sports Scientist at THE PROTEIN WORKS™ Ross Edgley attempts to explain the science of each form of training so you can decide whether to stick with the ‘Old School’ or follow Rich Froning’s latest master class in this month’s Muscle Mag.

It’s Strength & Conditioning 101, to get faster, stronger, or bigger you need to load your body above its habitual level (the level it’s accustomed to doing). It’s not rocket science, it just means every time you go to the gym you need to try and do more than you did the session before. Whether that’s putting those tiny 2.5kg, ‘biscuit-like’ discs on either end of your squat, or maybe increasing the height of those box jumps, it’s important to make these small incremental gains. Now of course this is the goal of any training routine, CrossFit stands out because it proudly combines big, heavy Olympic lifts reminiscent of an Iranian Champion weightlifter’s program ,with the sort of cardio based circuit that would test a Kenyan marathon runner. Whereas conventional training places a greater emphasis on ‘periodization’ and recovery. Often separating cardio and strength training whilst at the same time cycling heavy, compound lifts once a week (or month) and recommending a ‘de-load’ lighter week to prevent over training (a concept alien to most CrossFitters). Now I’m not pointing the finger and saying one is better than the other, instead I’d prefer to explain the science of what happens in the body during both forms of training as impartially as possible.

Immune System:

The main mantra of Crossfit is to deplete, endure, and repeat. The only problem is this type of balls-out, constant high intensity, heavy load training puts a lot of stress on the body and can lead to overtraining. This is where your immune system is suppressed, your central nervous system is fried, and your neurotransmitters are exhausted. Whereas conventional, ‘old school’ training emphasizes ‘periodization’ and the systematic planning of your training with set cycles. So 1 week hard, 1 week easy, 1 week medium (a very basic cycle). But what exactly happens inside the body during a savage CrossFit session that makes it so bad for the immune system?

Firstly there’s a well quoted study that was done at the Department of Human Movement Studies at the University of Queensland where researchers decided to determine the exact effects training intensity had on the immune system. What they did was measure certain key ‘immune system parameters’ in athletes and then subjected them to a pretty brutal training regime (reminiscent of Crossfit). What they found was that really high intensity training drastically altered certain immune factors within the body which in turn influenced an athlete’s resistance to infection and disease. What they experienced was an exercise induced ‘immune crash’ (L.T. Mackinnon, 1997). The main immune system parameter that was affected was circulating leukocytes (these are perhaps better known as ‘white blood’ cells) which have the primary job of protecting the body against foreign invaders such as microorganisms causing infection. To use a sports metaphor, this is like trying to defend with 4 less players on the field (white blood cells/ leukocytes) compared to your opposition (the infection/ bacteria). Granted you could put up a decent fight, but chances are you’d lose and the opposition (bacteria) would win (you become ill and miss leg day).

In that same study at the University of Queensland it was also found that plasma cytokine concentrations were also badly affected by high intensity training. Cytokines are known as the ‘messengers’ of the immune system and they are basically any substance that’s secreted by specific cells in the immune system that carry signals between other cells. They’re so important to the day to day functioning of both the innate (natural/ normal) immune system and the adaptive immune response (that which kicks in when under attack from infection). When effected it means the communication across the entire immune system is flawed (R. Gokhale et al, 2007). To use a different metaphor this is like trying to get a girls number in the gym whilst being gagged with a sock so communication is more difficult. If you’ve got good game you might stand a chance, but in reality she’s going to wonder who the weirdo with a sock in his mouth is and walk off.

As a concluding thought to the immune system and Conventional Vs CrossFit training, it seems scientifically it’s the ‘old-school’ method of periodisation that would be best to prevent this ‘immune crash’. Particularly important for those who are prone to overtraining and who need to take better care of their immune system. But (and just to throw a counter argument out there) some people can undergo a far greater volume of training and not get ill and in some cases actually require this huge volume of training to progress. To quote the legend that is C.T. Fletcher ‘Overtraining is a mother f@#king good thing’. Although not a CrossFitter himself, he clearly has no regard for this ‘old-school’ method of periodisation and he’s also a very, very strong man.

Hormonal Response:

Another thing to consider is the hormonal response to each form of training. Firstly it’s common knowledge that heavy compound movements increase testosterone levels. So much so at the Human Performance Laboratory at Ball State University, Muncie, it was found that ‘strength training can induce testosterone release, regardless of age.’ Going into a little more detail typically experts recommend including heavy compound movements like squat, bench and dead lift in your workouts, with 90 seconds or more rest between sets, lifting at 85% of your maximum weight and for a gym session lasting no more than 60 minutes to induce the biggest release of testosterone.

CrossFit is obviously very different and in fact walks the line between endurance and strength. This has been shown to increase cortisol levels, reduce testosterone and possibly lead to muscle breakdown. In study conducted in Spain at the Athletic Club of Bilbao researchers wanted to specifically look into how hormones and exercise intensity effect the immune system. They examined key hormonal markers such as 24-hour urinary cortisol : cortisone ratio, testosterone : cortisol ratio, testosterone and cortisol on their own and lastly plasma catecholamines, insulin-like growth factor-1 and growth hormone (S. Padilla 2004) during periods of long, intense, high intensity training again reminiscent of CrossFit. What they found was such training dramatically brought about a change in the hormonal environment within the body, an environment that wasn’t particularly suited to building muscle and also one that allowed pathogens (disease producing agents) to thrive and multiply. Scientists cited a rise in cortisol levels for this change, a catabolic hormone that affects muscle mass and also suppresses T-cell cytokine production (as we know cytokines are essential for a healthy immune system). What this means is your left ill, weak and with your biceps wasting away.

But again just to impartially pose another counter argument in favour of CrossFit, high intensity training with minimal rest is also found to stimulate another muscle building hormone in the form of Growth Hormone. A hormone secreted by a tiny grape sized organ called the anterior pituitary gland, this hormone plays a huge role in building muscle and it’s the CrossFit style training that best causes it’s release within the body through a mechanism known as Exercise Induced Growth Hormone Release (EIGR). It does this by stimulating neural input, catecholamines, lactic acid and nitric oxide as well as in response to the changing overall acid-base balance within the body.

Fat Loss:

Another point to consider is the impact both kinds of training has on body fat levels. One thing that’s evident when watching the CrossFit games is that rarely do you see body fat over 12% (on both the men and women). This could be perhaps best explained by research conducted at the Physical Activity Sciences Laboratory at Laval University, Québec, Canada that compared exercise intensities and their effect on lipid (fat balance) and body fat levels. What they found was higher intensity training produced metabolic adaptations that greatly favoured the process of lipid oxidation (fat oxidisation) compared to steady, moderate cardio.

Again that’s not to say Phil Heath should have chopped the hours of steady, lethargic cardio on the static bike before the 2013 Mr Olympia and instead should have busted out some circuit training on the rings to get shredded. But it does mean that CrossFit will get you cut and if you’re not a fan of it, the idea of incorporating some High Intensity Interval Training into your ‘old-school’ conventional training may not be a bad one.

References:

• Nieman (2003) Medicina Sportive, 7, pp. E19-28 ‘Potential nutritional countermeasures to exercise–induced immunosuppression’
• Pyne et al (2000) International Journal of Sports Medicine. May, 21 Suppl 1, pp. S51-60 ‘Training strategies to maintain immuno-competence in athletes’
• Gleeson et al (2004) Journal of Sports Sciences, 22, pp. 115-25. ‘Exercise, nutrition and immune function’
• Brolinson & Elliot (2007) Clinical Sports Medicine. 26(3),311-319 ‘Exercise and the immune system.’
• Gleeson (2007) Journal Apply Physiology,103(2),693-699 ‘Immune function in sport and exercise.’
• Gleeson (2006) Current Opinion in Clinical Nutrition and Metabolic Care, 9(6), 659-665 ‘Immune system adaptation in elite athlete.’
• Gleeson, Nieman & Pedersen (2004) Journal Sports Science,22(1), 115-125 ‘Exercise, nutrition and immune function.’
• Mujika, Padilla, Pyne and Busso (2004) Sports Medicine, 34(13), 891-927 ‘Physiological changes associated with pre-event taper in athletes.’
• D.C Nieman et al (1990) International Journal of Sports Medicine,11,467-73 ‘The effects of moderate exercise training on natural-killer-cells and acute upper respiratory-tract infections.’
• H.B. Nielsen (2003) Sports Medicine, 33,853-67 ‘Lymphocyte responses to maximal exercise: a physiological perspective.’
• Pacque, Booth, Ball & Dwyer (2007) Journal of Sports Medicine and Physical Fitness. 47(4), 496-501 ‘The effect of an ultra-endurance running race on mucosal and humeral immune function.’
• Pedersen & Toft (2000) British Journal of Sport Medicine,34, 246-251 ‘Effects of exercise on lymphocytes and cytokines.’
• Pedersen, Rohde & Zacho (1996) International Journal of Sports Medicine,36, 236-45. ‘Immunity in athletes.’
• Gokhale, Chandrashekara and Vasanthakumar (2007) Cytokine 2007 Nov; 40(2):123-7. 2007 Oct 22. ‘Cytokine response to strenuous exercise in athletes and non-athletes–an adaptive response.’
• Heath, Ford, Craven, Macera, Jackson & Pate (1991) Medical Science in Sports and Exercise 23: 152–157 ‘Exercise and the incidence of upper respiratory tract infections.’
• Nieman, Johansen, Lee & Arabatzis (1990) The Journal of Sports Medicine and Physical Fitness, 30: 316–328, 1990 ‘Infectious episodes in runners before and after the Los Angeles Marathon.’
• Pedersen & Bruunsgaard (1995) Sports Medicine 19: 393–400, 1995 ‘How physical exercise influences the establishment of infections.’
• Spence, Brown, Pyne, Nissen, Sloots, McCormack, Locke and Fricker (2007) Medicine and Science in Sport and Exercise. 2007 Apr;39(4):577-86. ‘Incidence, etiology, and symptomatology of upper respiratory illness in elite athletes.’
• Hirano et al (1990) International Journal of cell cloning, 1990 Jan;8 Supplement Chapter 1 Page 155-66; discussion 166-7. ‘Interleukin 6 and its receptor in the immune response and hematopoiesis.’
• Christian & Fischer et al (2004) July 15, 2004 The Journal of Physiology, 558, 633-645. ‘Supplementation with vitamins C and E inhibits the release of interleukin-6 from contracting human skeletal muscle.’
• Bassit et al (2000) Medicine and Science in Sport and Exercise, 2000 Jul;32(7):1214-9. ‘The effect of BCAA supplementation upon the immune response of triathletes.’
• Angelo Tremblay, Jean-Aimé Simoneau and Claude Bouchard (1994) ‘Impact of exercise intensity on body fatness and skeletal muscle metabolism.’ Metabolism, Volume 43, Issue 7, July 1994, Pages 814–818

Quad Killer: 20-Rep Front Squats

by Ben Bruno   11/05/13

Here's what you need to know...

• Twenty rep squats are great for building leg size, but they aren't perfect. Form can get ugly, and they don't work well with front squats.

• Front squat 21's, front squat-back squat combos, countdowns, and rest-pause sets are all effective spins of the 20-rep squat protocol.

The quickest way to build bigger legs is with high-rep squats. But I'm not talking high reps with light weights. I'm talking high reps where you start to question your sanity halfway through the set, yet somehow manage to override the intense burn and gut it out.
There's something extremely gratifying about pushing your limits and seeing what the hell you're made of, not to mention it's a great way to pack on a whole bunch of muscle in a hurry.
What I don't like about traditional high-rep back squats is the inevitable, near-debilitating lower back pump that accompanies them. Anyone that's gone to hell and back on a high-rep set of squats can relate to what I'm talking about. Moreover, any time you push your limits, form tends to get ugly fast.
That's why I prefer front squats in general to back squats. For one, front squats are a better quad exercise than back squats because most people – either due to anthropometry, mobility restrictions, and/or technique preference – tend to turn back squats into a more hip dominant exercise. Considering most people squat for quad development, front squats make more sense.
Moreover, front squats offer an inherent safety check. If your form gets too shoddy you'll just dump the bar, whereas with back squats you can continue to grind out ugly rep after ugly rep until either your mind or your lower back gives out, whichever comes first.
Trouble is, front squats don't usually lend themselves to higher reps because holding the bar becomes an issue, so you can't grind out reps the way you can with back squats. With that in mind, here are four front squat finishers to blast your quads to new growth.

1. Front Squat 21's

Any bro worth his salt has done 21's with biceps curls. These are the same thing, only with front squats.
• Start by doing 7 reps from the bottom position to about halfway up.
• Next, without racking the bar, do 7 reps from the top to about halfway down. (You know, how most guys do their regular squats.)
• Finish up with 7 full front squats. That's one set.
Here's what it looks like in action:
You'll need to use a lighter weight than you'd otherwise be able to use for regular front squats, especially if you do them after your heavier work as a finisher. Because of that, holding the bar shouldn't be as much of an issue.
Wussies need not apply.

2. Front Squat/Back Combo

This is a new spin on the classic 20-rep squat that combines front squats and back squats.
Pick a weight that you think you can front squat for 8-10 reps. Start by doing as many front squats as you can before racking the bar briefly to get into position for back squats. However many reps you got on the front squats, you must make up the remaining difference with back squats to hit 20 total reps.
So if you got 8 reps on the front squats, you'd need to grind out 12 back squats. Or if you got 10 front squats, you'd have to do 10 back squats. The weight will be less than what you'd use for a 20-rep back squat, but they're just as brutal and you'll feel them more in your quads without the agonizing lower back pump.
With heavy back squats, the lower back tends to be the limiting factor and the squats tend to deteriorate into more of a good morning. But when you've already smoked your legs with the front squats, it's easier to keep good form and you feel the squats more where you want to feel it and less where you don't.

3. Front Squat Countdown

This combines higher rep work with strategically placed isometric holds for complete quad annihilation.
Start by doing 6 full front squats followed by a six-second isometric hold in the bottom position, at or slightly above parallel. Then, without racking the bar, do 5 reps followed by a five-second hold: then four, then three, then two, then one. In total, it comes out to 21 reps and 21 grueling seconds of holds that feel like an eternity.
It won't take a whole lot of weight to have your legs begging for mercy. If this seems like too much at first, start at 5 reps and work down. I've also had good luck with some of my clients using goblet squats, which are still brutal in their own right but are much more manageable.

4. Rest-Pause Front Squats

Rest-pause training can mean several different things depending on who you ask, but the style I'm referring to is taken from Dante Trudel's training program. In that context, a rest-pause set is essentially three mini-sets, each separated by 10-15 deep breaths that end up taking about 20-25 seconds.
Start by picking a weight that you can get for 8-10 reps, rest 20-25 seconds and rep it out again, this time shooting for 3-5 reps. Rest 20-25 seconds and rep it out a third time, this time shooting for 2-4 reps. Aim for 14-20 total reps.
I prefer slightly higher rep ranges, but for those of you that struggle to support the bar with higher reps, the lower end of the rep range will be fine.
Some coaches don't recommend rest-pausing squat and deadlift variations for safety reasons, but the self-limiting nature of front squats helps ensure that your form stays in check. It ends up being a great way to grind out some more reps than you'd be able to do in one continuous straight set because you don't have to worry about supporting the bar for so long.

19 Squat & Deadlift Variations

by Bret Contreras   11/07/13

Here's what you need to know...

• Variety is good for both strength and hypertrophy and it helps prevent overuse injuries.

• Every body is unique, and the best form for a lifter is the one that best suits his unique anthropometry and injury history.

• Contrary to popular belief, there's no standardized perfect form, only what form is best suited for your body and goals.

Strength training gurus love to say there's only one way to perform a lift, and that all other techniques and variations are either wrong or ineffective. Such a philosophy is shortsighted, and this article will show how intelligent variation can build a bigger, stronger, bulletproof body.
First, every body is unique, and the best form for a lifter is the one that best suits his or her unique limb lengths, body segment proportions, tendon attachment points, muscularity, and injury history.
Second, the form that a lifter uses is heavily predicated on his or her overall goals. These goals might include hypertrophy, in which case it's possible to accentuate tension on a particular muscle; strength, in which case it's possible to perform a lift in a manner that maximizes leverages; or transference, in which case it's possible to execute an exercise in a manner that best transfers to another lift or sporting action.
And third, all lifters should purposely perform lifts in a variety of ways in order to build well-rounded and maximal strength.
Stubbornly sticking to a particular form or variation that isn't right for you, no matter how popular it is, will eventually lead to injury. It's akin to forcing a square peg through a round hole.

Top Athletes Vary in Exercise Form

All my powerlifting and strongman friends look markedly different when they squat, deadlift, and bench. Hell, take a look at the various powerlifting world record holders, strongman champions, top Olympic weightlifters, and even the best bodybuilders on the planet – you'll see that their techniques with the big lifts vary markedly.
They've all taken the time to figure out the style of each lift that caused the least pain and injury, maximized their leverages and performance, and/or allowed them to best reach their particular goals. What's hilarious is that many of these top strength and physique athletes "break the rules" according to various experts, making it difficult to find merit with any hard rules in lifting mechanics.
The top lifters have also taken the time to figure out their favorite exercise variations. The top bodybuilder might prefer rack pulls over full-range deadlifts because they're safer on his low back, but still might hammer his entire posterior chain.
The top powerlifter might perform low bar squats and sumo deadlifts in competition, but prefers high bar squats and conventional deadlifts in training until a month out before the meet since they better build his lifts.
The strongman might tell you that he gave up low bar squatting years ago to preserve his shoulder health, but that he still front squats every week. Lastly, the top Olympic lifter may prefer the Romanian deadlift and high-bar full squat as assistance lifts, whereas the top powerlifter might prefer the deficit deadlift and high box squat. You get the picture.

Useful Barbell Variations of Squats and Deadlifts

I realize most don't have access to specialty bars, so I only included traditional barbell variations. However, there are dozens of incredible variations that use the rackable cambered bar, safety squat bar, or Dead-Squat™ Bar, to name a few.

Deep Back Squats: High Bar Versus Low Bar

Though the difference might appear subtle, the high-bar squat exhibits less forward trunk lean and therefore places more stress on the quads. Conversely, the low-bar back squat increases trunk lean and places more stress on the hips.
Strong quads are critical for proper squat performance, as are strong hips. You should incorporate both types of squats into your training arsenal.

High-Bar Back Squat

Low-Bar Back Squat

High-Bar Versus Low-Bar Parallel Squats

With sufficient training experience, most lifters will find that they're stronger with squats when they use a low-bar placement and take a wide stance. However, there are lifters who discover that they're indeed stronger with high-bar squats.
Usually, high-bar squats are performed with a moderate stance as opposed to a very wide stance. Again, the high-bar squat emphasizes the quads, whereas the low-bar squat will emphasize the hips. Both variations are great for squat training.

High-Bar Moderate Width Parallel Squat

Low-Bar Wide Stance Parallel Squat

Front Squats: Wide Versus Narrow Stance

Most of the time, when you see someone performing front squats they're using a narrow stance. But there's no reason why you can't perform front squats with a wider stance. Again, both should be used in your training regimen.

Narrow Stance Front Squats

Wide Stance Front Squats

Box Squats: Low Box/High Bar Versus High Box/Low Bar

Most lifters are familiar with high box/low bar squats where they sit back and keep vertical tibias, thereby maximizing stress on the posterior chain. However, it's also a good idea to perform low box/high bar squats from time to time. This variation places considerable stress on the quads and is quite useful depending on the purpose.

High Box/Low Bar Squat

Low Box/High Bar Squat

ZercherSquats: Hip Emphasis Versus Quad Emphasis

Most lifters only employ one style of Zercher squats but it's a good idea to occasionally perform two different styles. To stress the hips, take a wider stance, keep the shins vertical and sit back more, descending to parallel. To stress the quads, use a moderate stance, keep the torso more upright, sit down, and descend below parallel.

Hip-Dominant Zercher Squat

Quad-Dominant Zercher Squat

Deadlift: Conventional Versus Sumo

You should perform both conventional and sumo deadlifts from time to time. They build each other, especially if you have a huge strength discrepancy between the two variations.

Conventional Deadlift

Sumo Ddeadlift

Block or Rack Pulls: Conventional Versus Sumo

The same logic applies to block or rack pulls. You can and should use a conventional and sumo stance throughout your training year.

Conventional Block Pull

Sumo Block Pull

Sumo Deadlifts: Quad Versus Hip Dominant

When you pull sumo, there's a sweet spot for trunk angle and joint ROM that enables you to hoist the heaviest loads. That said, sometimes it's a good idea to use lighter loads and practice your sumo deadlifts using a quad-emphasis or a hip-emphasis. With the quad-dominant style, sink deeper and keep a more upright trunk. With the hip-dominant style, raise the hips and use a greater trunk lean.

Quad-Dominant Sumo Deadlift

Hip Dominant Sumo Deadlift

Deficit Deadlifts: Clean Grip Versus Snatch Grip

When pulling from a deficit, you should employ a traditional grip width as well as a snatch grip width. The snatch grip deficit deadlift increases joint ROM and is a brutal yet useful variation.

Deficit Deadlift

Snatch Grip Deficit Deadlift

Hack Lift

The hack lift is a nifty way to build quad strength in a deadlift. Just place the bar behind the back and try to mimic your typical deadlift form. This variation stresses the knees and should be used only occasionally. The lockout can be tricky, but most lifters can learn to perform the movement correctly with practice.

Hack Lift

The Spice of Training Variety is good for both strength and hypertrophy and it helps prevent overuse injuries. Through tremendous effort and experimentation, accomplished lifters determine optimal positioning and technique for their bodies as well as figure out the movements that transfer best to their particular goals.
The takeaway point is that the best do what works best for them, not what some guru tells them to do. Contrary to popular belief, there's no standardized perfect form, only what form is best suited for your body and goals.
There's more than one way to skin a cat... or squat or deadlift a weight.

Les cellules du cancer s'alimentent de...

Un des hôpitaux les plus reconnus au monde change sa vision au sujet du cancer.’hôpital John’s Hopkins Hospital est un hôpital universitaire situé à Baltimore dans l’État du Maryland aux États-Unis.Fondé grâce à un don de John’s Hopkins, il est aujourd’hui un des hôpitaux les plus reconnus au monde et est classé pour la 17e année consécutive en première place du classement des meilleurs hôpitaux des États-Unis.

Après de nombreuses années à dire aux gens que la chimiothérapie est l’unique manière de traiter et éliminer le cancer, l’hôpital John Hopkins commence à dire aux gens qu’il y a d’autres alternativeque la chimio:

Une manière efficace de combattre le cancer est de ne pas donner à manger aux cellules cancéreuses avec ces aliments dont elles ont besoin pour se multiplier.

LES CELLULES DU CANCER S’ALIMENTENT DE :

a. Le SUCRE est un aliment du cancer. Ne pas consommer de sucre coupe un des éléments les plus importants des cellules cancéreuses. Il
existe des substituts du sucre comme la saccharine, mais ils sont faits avec de l’ Aspartame et sont très nocifs… Un meilleur substitut du sucre est le miel de manuka ou la mélasse mais en petites quantités.

Le SEL contient un additif chimique afin de paraître blanc. Une meilleure alternative pour le sel est le sel de mer ou les sels végétaux.

Le LAIT cause dans le corps la production de mucus, spécialement dans le conduit intestinal.Les cellules cancéreuses s’alimentent de
mucus. En éliminant le lait et en lui substituant du lait de soja, les cellules du cancer n’ont rien à manger, par conséquent elles meurent.

c. Les cellules cancéreuses murissent dans un milieu ambiant acide. Un régime à base de VIANDE ROUGE est acide, il vaut mieux manger du poisson et un peu de poulet à la place de la viande de bœuf ou de porc. De plus, la viande contient des antibiotiques, hormones et parasites qui sont très nocifs, spécialement pour les personnes cancéreuses. La protéine de la viande est très difficile à digérer et requiert beaucoup d’enzymes. La viande qui ne se digère pas reste dans le corps et se putréfie ce qui entraîne la création de plus de toxines.

COMMENT CONTRIBUER A LA SOLUTION DU PROBLÈME

a) Un régime de 80% de végétaux frais et jus, céréales, graines, noix, amandes et seulement un peu de fruits mettent le corps dans un milieu
ambiant alcalin. On doit consommer seulement 20% de nourriture cuite, incluant les haricots. Les jus de légumes frais provisionnent le corps
en co-enzymes qui sont faciles à absorber et arrivent aux cellules 15 minutes après avoir été consommés pour nourrir et aider à former des
cellules saines. Pour obtenir des enzymes vivantes qui aident à construire des cellules saines, on doit essayer de boire des jus de
légumes (pratiquement tous incluant l’alfafa) et manger beaucoup de légumes frais 2 ou 3 fois par jour.

b) Éviter de prendre du CAFÉ, THÉ ET CHOCOLAT, qui contiennent beaucoup de caféine. Le THÉ VERT est une meilleure alternative et a
des propriétés qui combattent le cancer. Il est préférable de boire L’EAU purifiée ou filtrée pour éviter les toxines et métaux lourds de
l’eau du robinet. L’eau distillée est acide, ne pas la boire.

c) Les parois des cellules cancéreuses sont couvertes par une protéine très dure. En évitant de manger de la viande, ces parois libèrent plus
d’enzymes qui attaquent les protéines des cellules cancéreuses et permet au systèmes immunitaire de détruire les cellules cancéreuses.

d) Quelques suppléments aident à reconstruire le système immunitaire: Floressence, Essiac, anti-oxydants, vitamines, minéraux, EPA – huile
de poisson) pour aider les cellules à lutter et détruire les cellules cancéreuses. D’autres suppléments comme la vit. E sont très connues
parce ce qu’elles causent l’apoptose,la méthode normale du corps pour éliminer les cellules inutiles ou défectueuses.

e) Le cancer est aussi une maladie du mental, le corps et l’esprit. Une attitude plus active et positive aidera le malade du cancer à
combattre et à se convertir en survivant. « La rage et l’incompréhension, le non-pardon mettent le corps dans une situation de stress et dans un milieu ambiant acide ». Apprendre à avoir un esprit aimable et amoureux avec une attitude positive est très bénéfique pour la santé. Apprendre à se relaxer et jouir de la vie.

F) Les cellules du cancer ne peuvent vivre dans une ambiance oxygénée. L’exercice journalier, la respiration profonde aide à recevoir plus d’oxygène jusqu’aux niveaux cellulaires. La thérapie d’oxygène est un autre élément qui aide à détruire les cellules du cancer.

1. Pas de contenants en plastique dans le micro-ondes.
2. Pas de bouteille d’eau dans le congélateur.
3. Pas de film plastique dans le micro-ondes.

g) Les substances chimiques comme les dioxines causent le cancer, spécialement du sein. La dioxine est très destructrice, Spécialement pour les cellules du corps.
Ne pas mettre au réfrigérateur ses bouteilles d’eau en plastique car le plastique « transpire » les dioxines et empoisonne l’eau.

Récemment, le Docteur Edward Fujimoto, directeur du programme Bien- Être à l’hôpital Castle, parut dans une émission télévisée et expliquait le danger de la dioxine.
Il a dit que nous ne devons pas mettre les contenants en plastique au micro-ondes. Spécialement les nourritures qui contiennent du gras. Il dit que la combinaison de gras et lla forte chaleur avec le plastique transporte la dioxine à l’intérieur de la nourriture et par conséquent ensuite à notre corps.

A la place, on peut utiliser du verre comme Pyrex ou de la céramique pour chauffer la nourriture.

No-Nonsense Warm-Ups for Big Lifters

by Ben Bruno   10/29/13

Here's what you need to know...

• Athletes who sprint, cut, and jump require specific, detailed warm-ups. For lifters, the emphasis should be on extra warm-up sets.

• Forget the "static stretching makes you weak" nonsense. You're not stretching immediately before performing a max effort lift and the increased mobility will improve your lifts.

• Foam rolling, activation work, and dynamic warm-ups can be helpful, but greatly depend on individual needs and preferences.

A good warm-up can help to reduce injuries, but we need to keep perspective – for lifting, the warm-up shouldn't be an entire workout unto itself. Between foam rolling, activation work, stretching, dynamic warming-up, and whatever else is new and cool this week, it could take you well over a half-hour before you even touch a weight if you tried to incorporate them all.
Part of the problem comes when lifters get their warm-up recommendations from physical therapists or strength coaches who work with athletes. When you're injured, you obviously need to place a greater onus on warming up and doing corrective work. Same goes if you're warming up to sprint, cut, jump, or play sports.
But if you're a healthy guy just looking to bench, squat, or knock out some chin-ups, that stuff is overkill. With that in mind, here are the main things to focus on.

1. Warm-Up Sets

It never ceases to amaze me when I see a guy go through an elaborate 30-minute warm-up doing every trendy drill under the sun, only to jump right into the lifting session by going straight into his first working set.
Let's say Justin foam rolls every inch of his body and does a long dynamic warm-up complete with activation work, but then jumps straight to his first working set of squats with 315 on the bar. (Or more likely, his first set at 185 pounds, because strong lifters don't warm-up this way.)
Now along comes Hugo, who walks straight from his car to the rack and starts squatting with the goal to do his first working set with 315. He begins by warming up with just the bar for two sets of 10-15 reps, doing the reps slow and purposeful, pausing in the bottom position to stretch his hips. He then does 95 pounds for 8, 135 for 5, 185 for 5, 225 for 3, 255 for 1, and then 285 for 1, all with great form and focusing on being explosive out of the hole.
My money is on Hugo incurring fewer squatting injuries than Justin, and his squatting performance will also be far better.
I'm not saying that all you should do is warm-up sets. I'm saying that warm-up sets are by far the most important part of the warm-up and are the only real "must" when gearing up to handle heavy weights.
There are several objectives for warm-up sets:
• Increase core temperature and tissue temperature (i.e., warm up).
• Lift-specific mobility work.
• Form rehearsal. This is why it's important to treat your warm-up sets seriously and practice solid technique.
• Acclimate yourself to the weight without creating excessive fatigue. That's why I recommend doing fewer reps as you work up in weight.
• Get your mind right. This is the time to stop thinking about whatever else you have going on in your life and start focusing on the task at hand.

2. Increasing Tissue Temperature

You should strive to have a light sweat going by the time you start handling heavier weights. This won't be much of an issue if you live in a warmer climate and your warm-up sets may be all you need, but if you live in a colder climate you'll want to get moving around a bit before starting your lifting session.
This could mean doing some light cardio, calisthenics, or dynamic mobility drills. Wearing layers is also a great way to expedite the warm-up process in colder weather. This portion of the warm-up should take between zero and 6 minutes.

3. Static Stretching

The new trend is to recommend a dynamic warm-up in place of static stretching, but for lifters I still recommend static stretching for reasons I outline here. To be even clearer, I recommend short-duration static stretching, holding each stretch for 10-20 seconds.
Some people use "the research" to suggest that static stretching decreases subsequent performance, but if you look closely at the existing research and use a little bit of common sense, you'll see that these fears are largely overblown and misguided, especially if you're using short duration stretches and waiting at least a couple minutes between stretching and handling heavy weight.
Another knock on static stretching is that it's largely ineffective for increasing long-term flexibility. I don't agree, but regardless, it's completely irrelevant to the discussion of stretching pre-workout.
All we're looking to do pre-workout is increase short-term range of motion to be able to get into better positions on our strength training exercises, and static stretching definitely helps with that.
Full range of motion strength training with good form is still the best way to increase mobility, but I also know that most guys – especially heavily muscled lifters – are unable to do full range of motion strength training without stretching first, especially when they're tight and sore from previous lifting sessions.
While a general stretching routine focusing on the major muscle groups is good, lift-specific stretching is even better pre-workout. For example, if you're squatting or deadlifting, spend 20 seconds in the bottom of the squat pushing your knees out with your elbows. Or if you're doing Bulgarian split squats, get in the bottom position and hold it for 15-20 seconds on each side to loosen up before your first set.
Start with a few general stretches, paying particular attention to areas where you're particularly tight, and finish with a stretch specific to your first exercise of the workout. All told, the stretching portion of your warm-up should take between 2-8 minutes depending on how much you need and what exercises you have planned for that day.

4. Foam Rolling

Recent research suggests that foam rolling can help improve range of motion without impeding strength, making it a good choice pre-workout. That said, I put much more stock in what I experience in the gym with my clients and my own training.
In that context, the verdict seems largely personal. Most seem to love foam rolling and report feeling much better and more limber afterwards. For these folks, I absolutely recommend foam rolling.
On the other hand, others don't seem to notice that much of a difference and could just as easily do without it. For these folks, I'd say it isn't as important. If forced to choose between foam rolling or stretching, I'd choose stretching because you can stretch in positions that closely mimic – or in some cases replicate exactly – the positions you'll need to achieve during your strength work. However, there's certainly no reason why you can't (or shouldn't) do both.
Foam rolling should take around 3-5 minutes. Some research suggests that you get best results from rolling an area for at least 10 seconds, so 10-20 seconds is a good rule of thumb. You don't need to go crazy, but don't rush it either. If you foam roll, do it before static stretching.

5. Dynamic Warm-Up

Dynamic warm-ups are the new thing and are purported to be much more effective than "old school" warm-up routines. However, I'm not sold when it comes to lifters.
I'm a big fan of dynamic warm-ups for athletes warming up to sprint, cut, jump, and play sports, but besides increasing core temperature, most dynamic warm-up drills don't have much application for lifters just looking to crush weight. Remember, the warm-up should be specific to the activity.
Most lifters are tight and need to focus on increasing mobility before their lifting session to be able to achieve the proper positions. If you watch people go through a dynamic warm-up, they typically just go through the motions exhibiting their current mobility levels rather than improving their mobility. Translation: Tight guys do the drills poorly and limber guys do them well.
If you want to do a dynamic warm-up to increase core temperature, that's fine, but don't let it replace stretching, which I like to think of as static mobility work.

6. Activation Work

Activation work is a catchy term that refers to doing a bunch of low-level exercises like band walks and bodyweight glute bridges before the lifting session. These exercises have value for more novice lifters – I often use them with older clients – but once you achieve decent strength levels, you quickly graduate beyond them.
There's certainly no harm in doing them, but I'd relegate them to the "waste of time" category for stronger and more advanced lifters.

Warm It Up!

I'm not against a long warm-up if you have the time or have some specific issue that needs extra attention, but for most people with tight schedules, a 10-15 minute warm-up is plenty, provided you don't dawdle and you spend your time focusing on the right things.
It's very, very important to warm up, but keep it quick so the majority of your training time can be spent, well, training.

References

MacDonald GZ, Penney MD, Mullaley ME, Cuconato AL, Drake CD, Behm DG, Button DC. An acute bout of self-myofascial release increases range of motion without a subsequent decrease in muscle activation or force. Journal of Strength and Conditioning Research. 2013 Mar; 27(3):812-21.

Sullivan KM, Silvey DB, Button DC, Behm DG. Roller-massage application to the hamstrings increases sit-and-reach range of motion within five to ten seconds without performance impairments. International Journal of Sports and Physical Therapy. 2013 June; 8(3): 228-236.

Best Fruits and Vegetables for Juicing

 You definitely don't want to skip these.

Did you ever wonder what the best fruits and vegetables are for juicing? While it's a matter of personal opinion, these top 15 cannot be rivaled for your daily diet.  They also will be particularly good if you are juicing fasting or doing a juice cleanse.

While all fresh, raw and live produce are exceptional, there are some that stand out from the crowd. I've picked these as the best fruits and vegetables mainly because of thier health benefits and ease of juicing.

Note that they are not in any special order...how would that even be possible? :) Definitely give all of these best fruits and vegetables a try.

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1. Apples

Antioxidant packed, these are one of the best fruits for juicing. They help to reduce cholesterol, cleanse digestive system and help to boost the immune system. They go well with almost any fruit or vegetable (softening any bitter or strong juice), making them my favorite base for juices. They are also chock full of nutrients that help aid in digesting fats.

2. Pineapples

Pineapples add a great tropical flavor to juices. They are anti-inflammatory, antiviral and antibacterial. They help to dissolved blood clots. They also contain a digestive enzyme called bromelain with is really important for the body to digest protein.

3. Papaya

Papaya is at the top of the list of the best fruits and vegetables when it comes to digestion. It contains papain, an enzyme that helps to breakdown protein. If you have digestion problems, try juicing some papaya juice daily, especially after meals. You don’t need a lot, but adding any type of mint to your papaya juice will strengthen the properties even more. Papayas also help to replenish vitamin C in the body, and protects against cancer. Note: Papaya doesn't juice well in a juicer, however, it works great for blender drinks and smoothies.  

4. Tomatoes

Tomatoes are popular and are at the top for best fruits and vegetables to juice. They are fantastic for your health. Tomatoes lower your risk of cancer (especially testicular cancer in men) and is good for the heart due to its high amount of lycopene. They blend very well with many vegetables and are pleasant tasting. When cooked, they become acidic, so if tomato sauce bothers you, don’t assume that juice would do the same. It’s completely different when it’s raw.

5. Berries

Packed with antioxidants, these do so much for your general health. They are antiviral and antibacterial. Berries are good for the blood. Blueberries and blackcurrants help diarrhea and urinary infections. Raspberries are good for menstrual cramps. Strawberries have lots of lycopene and help the cardiovascular system. While berries aren't the easiest to juice on the best fruits and vegetables list, they should become a staple in your juicing regimen.

6. Cabbage

Cabbage is fantastic for the stomach. If you had or have ulcer problems cabbage is a must for you to juice daily. It’s a cancer fighter and full of indoles that aid in estrogen balance and regulating metabolism.  It’s a great detoxifier. While cabbage doesn’t taste so great alone, it’s flavor can easily be masked by other yummier produce.

7. Broccoli

Broccoli is part of the cruciferous family. Loaded with antioxidants, it also has a good amount of vitamin C. If you are concerned about lung, colon or breast cancer, have raw broccoli a few times a week. If you can’t eat it, juice it so you can’t taste it. Mix it with some tomato juice. It has chlorophyll, so it helps to regulate insulin and blood sugar. 

8. Celery

Celery is great at cleansing the digestive system of uric acid. So if you have gout issues, definitely include celery in your diet daily. It’s great for lowering blood pressure because of it’s high potassium content. If you retain water daily and have lots of bloating, celery is your #1 go to veggie! It’s diuretic effect is powerful. If you are starting a detoxifying regimen, be sure to make celery as a regular base to your juices- its diuretic properties will help to remove the toxins from your body with ease. There is potassium in the tops so juice them too. It helps to balance out the sodium in the stalk.

9. Carrots

Carrots are surprisingly (and deliciously) sweet when juiced. Don’t be afraid of them at all. They have too many good nutrients packed inside to be missed. They have a high beta carotene content making them great for skin, brain, fighting cancer, protecting arteries, fighting infections and boosting the immune. Many doctors believe (as well as studies have shown) that they help to eliminate putrefactive bacteria in the colon and help to rid of intestinal parasites. They blend very well with many ingredients, including one of my favorites….apples. Apple carrot juice is a powerhouse and one of the best fruits and vegetables drink combos.

10. Sweet Potatoes

Yes, they can be juiced. They have an exceptional amount of vitamin, in the form of beta carotene. They are a good source of vitamin C, manganese, copper, fiber, B6, potassium and iron. Sweet potatoes are anti-inflammatory and really can help people with arthritis and other types of inflammation.

11. Cranberries

Cranberries prevent bacteria from forming in the bladder, prostate and kidneys. It also deodorizes urine. They contain mannose, which is what helps to keep the entire urinary track from getting and infection. They also can help prevent kidney stones. They are antiviral and antibiotic. Because they are so sour, they need to be combined with either water, or another fruit to be palatable. I like to add apple or grape juices to the mix.

12. Parsley

Parsley has a lot of chlorophyll and is excellent for the blood. It gives you a spark of energy and has anti-parasitic properties. It helps with the kidney and gallstones, cleanses the liver and supports the heart. Many people also say it helps their arthritis. And one last thing- it helps to deodorize the body as well as your garlic or onion breath! Add it to any juice, but more generously to your green juices as you’ll hardly taste it when its mixed with other greens.

13. Dandelion Greens

Besides for its general leafy green benefits including chlorophyll, dandelion is specifically good for cleaning out the kidney, liver, gallbladder, bowel and pancreas. It’s a mild diuretic, and helps people with anemia, diabetes and hypoglycemia. Because of these things, it does help many people with acne problems as it helps to clear elimination blockages in the body. That’s not all- it has a good amount of calcium, manganese, potassium and iron.

14. Wheatgrass

Wheatgrass is one of the finest greens out there. It restores health to the sick and brings up red blood counts for a healthy body. It’s high in indoles, which helps to prevent cancer. It stimulates DNA repair, neutralizes the worst free radicals (called superoxides) and protects from cancer. It contains over 20 enzymes, including the enzyme catalase which breaks down harmful hydrogen peroxide in the body and prevents it from harming cells. Wheatgrass is very nutrient dense, and includes provitamin A, chlorophyll, potassium, magnesium, among many, many others. According to several studies, the only nutrient it seems to lack is vitamin D and B12. People have used wheatgrass to reverse cancer and many other health issues with success. It is easy to grow or find in markets these days. Unfortunately not all juicers can juice wheatgrass with ease. Many can, but if you have a model that cannot you can buy a special wheatgrass juicer. If I had to put an order to the list on this page, wheatgrass would be number 1 on the list for the best fruits and vegetables to juice- soley for it's health benefits.

15. Citrus Fruits

Citrus are one of the most popular of the best fruits and vegetables to juice. They contain carotenoids, bioflavonoids and oodles of vitamin C which help to fight cancer. They lower blood pressure and help to reduce plaque from arteries. Citrus are antiviral, antibacterial and super yummy. They had a burst of flavor to almost any juice. You’ll want to make sure your citrus fruits are not picked until ripe as they can be acidic if picked too early.

Honorable mention for best fruits and vegetables to juice

Okay, so, there are so many good fruits and veggies. Here are some that get special status, right below some of the best…

Spinach is full of many important vitamins and minerals. It does contain oxalic acid which can interfere with the absorption of calcium in the body, so since there are so many choices for things to juice, limit this to 2-3 times a week.

Kale, how awesome is kale? It has protein, minerals, calcium, very good...maybe I should have included this in the top 15!

Melons are super nutritious. Many are natural diuretics which make them powerful cleansers and detoxifiers. They have a high water content so they are great to re-hydrate your body, especially after a workout. Cantaloupes are high in beta carotene(the orange gives that away) and all of them are antiviral and antibacterial.

Peppers are rich in vitamin c and have lots of antioxidants. They help to keep arteries decongested and help conditions like asthma, bronchitis and the common cold. They also help the hair, nails and skin because they are high in natural silicones.

Deadlifts: One of the Most Functional Exercises for Everything!

By nick On November 6, 2013 · 

I often say that I feel Deadlifts (and Deadlift variations) are one the most functional exercise options you can do, regardless of your training goal. That said, I can’t talk about why deadlifts and deadlift variations are functional for the 3 basic categories of training goals – Physique, Sports Performance or General Fitness/ Fat Loss – without first defining what the “functional” means.

Defining Functional Training

As I discussed in my What is Functional Training? The Real Definition post, The core problem with the term “functional training” isn’t the variety of different definitions trainers and coaches use in attempt to define it – that’s just a symptom of the real problem. The core of the problem which is that the fitness and conditioning field as a whole seems to have chosen to ignore the dictionary definition when it comes to this special word: “Functional.”

In school, we were taught to look up a word in the dictionary to understand its meaning, not make up our own definition. That causes chaos and confusion­—hence the current problem we have in the fitness field & conditioning fields with “functional.”

With this reality in mind, our Performance U philosophy on defining the word functional is not about attempting to just making up our own definition based on our favorite training methods; it’s about going with the dictionary definition.

According to the dictionary definition (each dictionary provides basically the same definition), the word “functional” is defined as something that is able to fulfill its purpose or function.

So, as I stated in my Functional Bodybuilding article, “Functional training has nothing to do with what the exercise looks like, nor does it have to do with the type of equipment you’re using – functional training is all about transfer into your training goal(s)!

Put simply, if the exercise transfers positively into the target sport, activity or physique goal you’re training for, it’s functional! Now some exercises have an obvious and direct functional transfer while other exercises offer a less obvious, indirect transfer. As I mentioned in my Truth About the Bench Press article, in the Performance U training system we classify our exercises as either Specific orGeneral based on how they (functionally) transfer.”

Deadlifts are Specific (i.e. Functional) for Everything!

Note: When I use the word “Deadlifts” here, I’m not just referring to the standard style Barbell Deadlift, but rather (in the context below) I’m using “Deadlifts”  to encompass all deadlift variations from standard deadlifts to RDLs to Single Leg RDLs to Trap Bar Deadlifts. 

In our the Performance U training approach, deadlifts are classified as a specific exercise (i.e. high on the functional spectrum) because they offer a direct and specific transfer into each of the three main training goals:

Functional Transfer into Sports Performance: Deadlifts specifically transfer to all field, court and combat sports because the movement closely matches the force generation patterns involved in sprinting, jumping, rotating to swing an implement like a bat or club (their hip extension involved in all of these movements), along with changing levels like shooting takedowns and picking up your opponent in MMA and grappling sports, etc.

Functional Transfer into Bodybuilding: It’s no secret that deadlifts are a very effective tool for helping to build bigger and better looking glutes, hamstrings and lower back muscles. And, since achieving that is a goal specific to bodybuilders, figure and physique competitors, along with those looking to add size; this make deadlifts a specific exercise.

General Fitness and Fat Loss: These are individual that are not training to compete in anything, nor are they interested in following the type of diet (of lifestyle) required to look like a fitness model. These are the folks who may be weekend warriors, moms, dads, and everyday people who’re looking to get into better shape for either an upcoming event (like a wedding or school reunion), or who simply want to have (and maintain) the physical capacity to easily perform the daily tasks of life an lead an active lifestyle. And, it’s important to note that this is the group of individuals who makes up the vast majority of the clients almost every personal trainer has, but hates to admit they’ve got because they’re not nearly as sexy to talk about as the physique and performance athletes.

Anyway, the deadlift has a high-transfer into the goal of improving general fitness for the same reasons I described above: it can help your move better and look better. Both goals of those interested in getting into better shape. And, deadlifts can be a great tool to contribute to fat loss because they’re a compound exercise option, which requires lots of muscles to activate simultaneously – The more muscles worked, the higher the metabolic demand.

Note: Weightlifting athletes and recreational lifters who’s goal is to become master deadlifters have been left out of the list above because this article is not discussing deadlifts from that perspective. This article addresses deadlifts and deadlift variations as they relate to those individuals who aren’t in the weight room to be weightlifters.

Don’t fit yourself to the Deadlift; Fit the Deadlift to You!

In short, to summarize what I just covered: Regardless of the training goal, deadlifts are used in some form or fashion in the Performance U training approach. That is, of course, unless we feel or have been advised by a medical professional that they’re contradicted for a certain individual’s injury or limitation.

That being said, one of the common practices I often see when it comes to using deadlifts is to attempt to fit everyone to deadlifts performed in the tradtional style (as demonstrated in the image above by my man Tony Gentilcore).

I submit to you that this is not only mentally lazy, it’s also dangerous  because it’s like trying to fit square pegs, triangular pegs, star-shaped pegs, etc. into round holes. And, it’s no secret that when you do that you’re going to cause lots to splinters!

In other words, because we all come in different shapes and sizes, we recommend fitting the deadlift styles and variations you use to YOU; don’t try to fit yourself to a specific type of deadlift.

Note: Depending on individual ability, some people may be able to use several different deadlift variations and styles while others may be more limited in the stances and styles they use. 

Mediterranean-diet-style eating may improve health in later life

By Linda Searing, Published: November 4

Aging

Mediterranean-style eating seems to improve health in later life
THE QUESTION Do midlife eating habits affect how healthy people will be as they age?
THIS STUDY analyzed data on 10,670 women, most in their late 50s and generally healthy. Over the next 15 years, their mental and physical functioning and dietary patterns were assessed periodically. Those whose diets most resembled Mediterranean-style eating — more plant-based foods (fruits, vegetables and nuts), whole grains and fish, less red and processed meats, and moderate amounts of alcohol — had about a 40 percent greater chance of living beyond age 70 and doing so healthily than those whose diets were least like the Mediterranean. Aging healthily meant having no major chronic diseases, no physical disabilities and no cognitive impairment.
WHO MAY BE AFFECTED? People of middle age, especially women. A Mediterranean-style diet, so-named for the region where it has been the dominant eating pattern for centuries, has been shown to improve cholesterol and blood sugar levels, protect against heart disease and possibly lower risk for cancer, Parkinson’s disease and Alzheimer’s disease.
CAVEATS Dietary data came from the women’s responses on periodic questionnaires. Most of the women were white; whether the findings apply to other races or to men remains unclear.
FIND THIS STUDY Nov. 5 issue of Annals of Internal Medicine.
LEARN MORE ABOUT the Mediterranean diet at www.heart.org.
Learn about healthy aging at www.mayoclinic.com.
The research described in Quick Study comes from credible, peer-reviewed journals. Nonetheless, conclusive evidence about a treatment's effectiveness is rarely found in a single study. Anyone considering changing or beginning treatment of any kind should consult with a physician.