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Free Speech on Campus

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In light of recent events that have tested the commitment of colleges and universities across the nation to free and open discourse on campus, University of Chicago President Robert J. Zimmer appointed a faculty committee, chaired by me, to prepare a statement articulating the University of Chicago’s commitment “to free, robust, and uninhibited debate and deliberation among all members of the University’s community.”

After carefully reviewing the University’s history, examining events at other institutions, and consulting a broad range of individuals both inside and outside the University of Chicago, the committee crafted the following statement, which “reflects the long-standing and distinctive values of the University of Chicago and affirms the importance of maintaining and, indeed, celebrating those values for the future.” I thought it might be instructive to share this statement more generally.

From its very founding, the University of Chicago has dedicated itself to the preservation and celebration of the freedom of expression as an essential element of the University’s culture. In 1902, in his address marking the University’s decennial, President William Rainey Harper declared that “the principle of complete freedom of speech on all subjects has from the beginning been regarded as fundamental in the University of Chicago” and that “this principle can neither now nor at any future time be called in question.”

Thirty years later, a student organization invited William Z. Foster, the Communist Party’s candidate for President, to lecture on campus. This triggered a storm of protest from critics both on and off campus. To those who condemned the University for allowing the event, President Robert M. Hutchins responded that “our students . . . should have freedom to discuss any problem that presents itself.” He insisted that the “cure” for ideas we oppose “lies through open discussion rather than through inhibition.” On a later occasion, Hutchins added that “free inquiry is indispensable to the good life, that universities exist for the sake of such inquiry, [and] that without it they cease to be universities.”

In 1968, at another time of great turmoil in universities, President Edward H. Levi, in his inaugural address, celebrated “those virtues which from the beginning and until now have characterized our institution.” Central to the values of the University of Chicago, Levi explained, is a profound commitment to “freedom of inquiry.” This freedom, he proclaimed, “is our inheritance.”

More recently, President Hanna Holborn Gray observed that “education should not be intended to make people comfortable, it is meant to make them think. Universities should be expected to provide the conditions within which hard thought, and therefore strong disagreement, independent judgment, and the questioning of stubborn assumptions, can flourish in an environment of the greatest freedom.”

The words of Harper, Hutchins, Levi, and Gray capture both the spirit and the promise of the University of Chicago. Because the University is committed to free and open inquiry in all matters, it guarantees all members of the University community the broadest possible latitude to speak, write, listen, challenge, and learn. Except insofar as limitations on that freedom are necessary to the functioning of the University, the University of Chicago fully respects and supports the freedom of all members of the University community “to discuss any problem that presents itself.”

Of course, the ideas of different members of the University community will often and quite naturally conflict. But it is not the proper role of the University to attempt to shield individuals from ideas and opinions they find unwelcome, disagreeable, or even deeply offensive. Although the University greatly values civility, and although all members of the University community share in the responsibility for maintaining a climate of mutual respect, concerns about civility and mutual respect can never be used as a justification for closing off discussion of ideas, however offensive or disagreeable those ideas may be to some members of our community.

The freedom to debate and discuss the merits of competing ideas does not, of course, mean that individuals may say whatever they wish, wherever they wish. The University may restrict expression that violates the law, that falsely defames a specific individual, that constitutes a genuine threat or harassment, that unjustifiably invades substantial privacy or confidentiality interests, or that is otherwise directly incompatible with the functioning of the University. In addition, the University may reasonably regulate the time, place, and manner of expression to ensure that it does not disrupt the ordinary activities of the University. But these are narrow exceptions to the general principle of freedom of expression, and it is vitally important that these exceptions never be used in a manner that is inconsistent with the University’s commitment to a completely free and open discussion of ideas.

In a word, the University’s fundamental commitment is to the principle that debate or deliberation may not be suppressed because the ideas put forth are thought by some or even by most members of the University community to be offensive, unwise, immoral, or wrong-headed. It is for the individual members of the University community, not for the University as an institution, to make those judgments for themselves, and to act on those judgments not by seeking to suppress speech, but by openly and vigorously contesting the ideas that they oppose. Indeed, fostering the ability of members of the University community to engage in such debate and deliberation in an effective and responsible manner is an essential part of the University’s educational mission.

As a corollary to the University’s commitment to protect and promote free expression, members of the University community must also act in conformity with the principle of free expression. Although members of the University community are free to criticize and contest the views expressed on campus, and to criticize and contest speakers who are invited to express their views on campus, they may not obstruct or otherwise interfere with the freedom of others to express views they reject or even loathe. To this end, the University has a solemn responsibility not only to promote a lively and fearless freedom of debate and deliberation, but also to protect that freedom when others attempt to restrict it.

As Robert M. Hutchins observed, without a vibrant commitment to free and open inquiry, a university ceases to be a university. The University of Chicago’s long-standing commitment to this principle lies at the very core of our University’s greatness. That is our inheritance, and it is our promise to the future.

Geoffrey R. Stone, Edward H. Levi Distinguished Service Professor of Law, Chair

Marianne Bertrand, Chris P. Dialynas Distinguished Service Professor of Economics, Booth School of Business

Angela Olinto, Homer J. Livingston Professor, Department of Astronomy and Astrophysics, Enrico Fermi Institute, and the College

Mark Siegler, Lindy Bergman Distinguished Service Professor of Medicine and Surgery

David A. Strauss, Gerald Ratner Distinguished Service Professor of Law

Kenneth W. Warren, Fairfax M. Cone Distinguished Service Professor, Department of English and the College

Amanda Woodward, William S. Gray Professor, Department of Psychology and the College

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Free Speech on Campus


Survey Finds Doctors Concerned About Impacts Of Climate Change On Patient Health

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WASHINGTON -– American medical professionals specializing in respiratory conditions and critical care are concerned about what climate change may mean for patient health, a new survey finds.

A survey of members of the American Thoracic Society, which represents 15,000 physicians and other medical professionals who work in the fields of respiratory disease, critical care and sleep disorder, finds that the majority of respondents said they were already seeing health effects in their patients that they believe are linked to climate change. Seventy-seven percent said they have seen an increase in chronic diseases related to air pollution, and 58 percent said they’d seen increased allergic reactions from plants or mold. Fifty-seven percent of participants said they’d also seen injuries related to severe weather.

An overwhelming majority — 89 percent — agreed that climate change is happening, and 65 percent said they thought climate change was relevant to direct patient care. Forty-four percent said they thought climate change was already affecting the health of their patients a “great deal” or a “moderate amount.” Strong majorities of respondents also said that heat, vector-borne infections, air pollution and allergies would likely affect patients in the next 10 to 20 years.

Numerous scientific studies have found links between climate change and a variety of health problems.

The survey was conducted by the Center for Climate Change Communication at George Mason University and will be published in the February edition of the journal Annals of the American Thoracic Society. The center has previously surveyed members of the National Medical Association, a society of African-American physicians, and also plans to survey members of the American Academy of Family Physicians; the American Academy of Pediatrics; and the American Academy of Allergy, Asthma and Immunology.

Dr. Mona Sarfaty, the director of the program on climate and health at the Center for Climate Change Communication and lead author of the paper, said in an interview with The Huffington Post that she was surprised by some of the anecdotes her team heard from physicians who responded to the survey. These included reports of seeing patients whose asthma has gotten worse due to ozone or other pollutant exposure, longer and more severe allergy seasons, and more cases of both acute and chronic lung conditions. Others cited lung problems related to exposure to smoke from wildfires and changes in precipitation and weather patterns that seemed to be affecting patients.

Having doctors engaged and concerned about climate change could help drive public opinion as well, Sarfaty said. “Not too many people personally know a climate scientist,” she pointed out. “But they do know physicians, and physicians are well thought of.”

“Doctors who are treating patients for a living believe they are seeing health effects in patients they are treating today. That brings home the message,” said Gary Ewart, director of government relations at the American Thoracic Society. “Instead of a drowning polar bear issue, it turns into a kitchen-table issue, with real patient care starting to drive the discussion.”

Ewart said the group undertook the survey to see whether members were interested in climate change and what they were seeing in their practices. Seventy-four percent of the survey respondents said they agreed or strongly agreed with the statement that “physicians should have a significant advocacy role in relation to climate change and health,” while 75 percent agreed that medical societies should play an advocacy role.

Sarfaty said that the survey also shows that there is interest among doctors to know more about climate change and how it might impact their work. It “amounts to a call … to provide more information to meet the needs of the doctors,” she said. She noted that many medical organizations are not currently providing information on climate to their members.

Ewart said his group is hoping to change that. “There are a growing [number] of members in my society, and I suspect other societies, that are trying to elevate this as an issue.”

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Survey Finds Doctors Concerned About Impacts Of Climate Change On Patient Health

Agent Orange-Contaminated Planes Could Have Sickened Vets After The War: Federal Report

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Lingering amounts of the herbicide Agent Orange aboard repurposed airplanes after the Vietnam War could have sickened military veterans, according to a new federal report.

In findings released Friday, an Institute of Medicine committee “emphatically” refutes a recurrent argument made by the U.S. Air Force and Department of Veteran Affairs that any carcinogenic dioxin or other components of Agent Orange contaminating its fleet of C-123 cargo planes would have been “dried residues” and therefore unlikely to pose any meaningful exposure risks to the 1,500 to 2,100 Air Force Reserve personnel who served aboard the planes between 1972 and 1982.

That contention has been the basis for the VA’s denial of benefits to sick veterans, and remains reflected on the agency’s website today. But in the new report, the committee states “with confidence” that these dried residues in fact could have posed dangers: the Air Force Reservists “were exposed,” write the Institute of Medicine authors.

“That website should be taken down immediately,” said Jeanne Stellman, an Agent Orange expert at Columbia University’s Mailman School of Public Health, who was not involved in the new report.

“I can’t imagine a harder slap in the face to the VA than what this committee delivered,” she added. “This is justice, delayed. The VA Secretary will have to change the policy now. The veterans have won.”

The VA has certainly taken notice.

Dr. Ralph L. Erickson, director of the Pre-9/11 Era Environmental Health Program with the VA, told The Huffington Post that a working group within the agency has already begun reviewing the new report. Its aim, he said, is to “package and interpret” it for consideration by the VA Secretary. While he suggested that process should be completed within a couple months, he couldn’t state when and how the results might translate into health care or disability compensation for affected veterans.

Currently, veterans who sprayed or handled Agent Orange herbicide during the war, or who spent any time on the ground in Vietnam, are automatically eligible for care and compensation under federal Agent Orange legislation. The government presumes that certain conditions such as prostate cancer, Parkinson’s disease and Type 2 diabetes are a result of exposure to the chemical. But only one post-Vietnam C-123 veteran to date, Lt. Col. Paul Bailey, is known to have been granted the help. Just weeks before his death, the VA reversed its initial denial of Bailey’s claim.

“Environmental health issues like this are really important to the VA. This report was very well received,” said Erickson, whose agency contracted with the Institute of Medicine — an independent nonprofit organization and part of the National Academy of Science — to conduct the review of the existing science. “There’s a lot of complexity and controversy in this issue. But our technology and science knowledge base continues to grow.”

Specifically, he referenced a paper co-authored by Stellman, published in February 2014, which found safety standard-exceeding exposures to the old herbicide likely occurred on post-Vietnam C-123s — via skin contact, inhalation and ingestion. That study came out right around the time that the Institute of Medicine committee began meeting. Linda McCauley, an expert in environmental exposures and dean of the School of Nursing at Emory University, noted that it quickly became central to her committee’s deliberations and ultimately their decision to “reject” the idea put forth by the Air Force and VA that dioxin residues were “immobile and effectively inaccessible to the Reservists.”

Rather, she explained, the Agent Orange molecules degrade slowly and could continually move between airplane cabin surfaces and the air, attaching to dust and dirt particles.

“It’s quite plausible that some of the reservists received exposures that exceeded acceptable safety levels,” said McCauley.

Further, she suggested that the committee’s conclusions were “conservative.” Air Force Reservists’ exposures could, in fact, have been far higher.

Between their decade of deployment in Operation Ranch Hand, a large-scale defoliation mission in Vietnam and other countries in Southeast Asia, and their new stateside assignments with the Air Force Reserve, the C-123s underwent no testing or decontamination. It wasn’t until 1979, when crews complained about chemical smells, that officials took the first measures of potential contamination. Samples of wiped surfaces in 1994, and again in 2009, supplemented this 1979 air sample data. Nearly all the planes have since been smelted.

Given the dearth of data, and a lack of consensus among committee members on how to accurately recreate levels of contamination present at the time of the veterans’ potential exposure, the Institute of Medicine panel considered only the trace amounts of herbicide remaining in a sample of the planes, and the risks of ingesting the herbicide.

“The levels back when reservists were on the planes would’ve been at least as high [as what was measured],” McCauley said. “We also know they could have been breathing it in and absorbing it through their skin.”

Retired Maj. Wes Carter, who served aboard C-123s after Vietnam, has been leading the effort on behalf of this group of post-war veterans for the past few years. He said there were “hugs all around” with the release of the findings on Friday.

“This is a big deal,” he said. “This is a giant step closer to justice.”

Still, Carter, Stellman and other experts and advocates couched their enthusiasm, lamenting the lost years during which the VA repeatedly denied claims from veterans who said they were sickened by the residual toxins.

The Institute of Medicine committee itself criticized aspects of influential Air Force studies as “inaccurate” and “unreasonable,” including an apparent attempt to associate a lack of proof of harm with proof of no harm. An Air Force spokesperson told HuffPost that their team is currently reviewing the Institute of Medicine report and could not yet comment.

“This is deceitful delay. It’s hard to tell conspiracy from incompetence,” said Stellman. “The history of the VA with regard to Agent Orange is one of their having to be dragged kicking and screaming along the way.”

Erickson of the VA said that it’s only within the last year or so that the science pointing to health risks associated with dried Agent Orange residues has become part of the “broader discussion.”

“There’s been a number of competing opinions,” he added. “But with the evolution of our understanding, we’ve been moving forward.”

Stellman insists that the basis of the findings made by her research team and the Institute of Medicine committee concerning the volatility of these dried residues is not exactly new science. “That’s ludicrous. All of the things in this report are points that have been made repeatedly to the VA,” she said, pointing to letters, meetings and even a 2008 study concerning the volatility of compounds such as dioxin referenced in her 2014 paper.

Over the past few years, scientists with the U.S. Centers for Disease Control and Prevention and the National Institute of Environmental Health Sciences, among others, have also posited that veterans who flew in post-war planes were exposed and that the VA’s presumption should be expanded to include them.

“We asked for help in 2011,” added Carter, who earned VA benefits due to injuries he sustained during the Gulf War, and therefore is not personally affected by the current VA roadblocks. “I’ve lost more friends this last month. It still hurts.”

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Agent Orange-Contaminated Planes Could Have Sickened Vets After The War: Federal Report

New York Fracking Ban Seen As Having Little Impact On Supply

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In this June 12, 2014 aerial photo, drivers and their tanker trucks, capable of hauling water and fracking liquid line up near a natural gas burn off flame and storage tanks in Williston, N.D. (AP Photo/Charles Rex Arbogast)

In this June 12, 2014 aerial photo, drivers and their tanker trucks, capable of hauling water and fracking liquid line up near a natural gas burn off flame and storage tanks in Williston, N.D. (AP Photo/Charles Rex Arbogast)

ALBANY, N.Y. (AP) — New York’s recent decision to ban fracking is hardly seen as a big loss for the nation’s production of natural gas.

That’s because scientists say New York’s available reserves of natural gas in the sprawling Marcellus Shale are minuscule compared to what can be extracted in other states such as Pennsylvania and West Virginia.

“Even if the ban were lifted right now, I doubt you’d see very much activity,” said Penn State University geologist Terry Engelder, a widely acknowledged expert who has studied the Appalachian shales for decades. “The industry has committed so much capital in other states that they want to see that those investments are made good first.”

Engelder, whose figures are cited by New York’s Department of Environmental Conservation, estimates there are 127 trillion cubic feet of commercially viable natural gas in the Marcellus Shale. He figures New York has only about 16 trillion cubic feet of that.

Factor in local zoning restrictions and proposed permit rules that would have put 63 percent of New York’s Marcellus region off limits under any circumstances, and the state’s available reserves drop to just 5 trillion cubic feet. That’s not even enough to meet the state’s needs for five years.

Estimates of the gas reserves in the Marcellus Shale vary from year to year as new discoveries are made, well production is assessed, and prices and technologies change. The U.S. Energy Information Administration estimates that unproved technically recoverable natural gas reserves in the Marcellus are about 119 trillion cubic feet. The U.S. Geological Survey puts the number at 84 trillion cubic feet. But scientists agree New York’s share of that gas, while enough to attract have attracted some producers, is small.

“New York’s portion of the resource is a small fraction of the total. There’s plenty of resource without the New York gas,” said Bob Ineson, natural gas expert for the analysis group IHS.

Such estimates, along with the plunging wholesale price of natural gas from $8 to below $4 per million BTU since 2008, were considered last month when Gov. Andrew Cuomo’s environmental commissioner announced a ban on fracking, saying potential health risks such as air and water contamination outweighed the economic benefits.

Fracking, which fires millions of gallons of chemically treated water into rock to extract gas from horizontally drilled wells, had been seen as an economic lifeline for landowners in the state’s chronically depressed Southern Tier.

Without fracking, New York will remain a state that consumes great quantities of natural gas but produces very little.

New York is the fifth-highest state in natural gas consumption, using 1.2 trillion cubic feet annually. Its production from conventional wells, according to 2013 figures, is a mere 23 million cubic feet.

The state’s gas consumption is only increasing. Coal-burning power plants in western New York and the Hudson Valley are being retrofitted to use cleaner-burning natural gas. And New York City passed regulations in 2011 phasing out the use of highly polluting fuel oil to heat buildings, transitioning to natural gas and other fuels that produce lower greenhouse gas emissions.

Achieving those goals requires increased gas supply capacity and new pipelines. That supply, according to Engelder’s estimates, is coming largely from Pennsylvania and West Virginia, which have gas reserves of 87 trillion cubic feet and 14 trillion cubic feet, respectively.

More than 8,000 wells drilled in the Marcellus now supply 385 million cubic meters of gas per day, more than half the amount currently burned in U.S. power plants.

Major pipeline projects are underway to bring more cheap shale gas from Pennsylvania into high-demand markets in New England and New York. The Federal Energy Regulatory Commission last month approved the $700 million Constitution Pipeline, which will run 124 miles from Pennsylvania’s Susquehanna County to New York’s Schoharie County, 80 miles southwest of Albany. Shorter pipeline expansions completed in 2013 in the New Jersey/New York City area have already increased the flow of Marcellus gas into that market and helped ease winter price spikes.

Marcellus Shale gas is about half the wholesale cost of the Gulf of Mexico gas that traditionally reached Boston and New York City through existing pipelines. It’s also cheaper than Canadian gas that flows into the Northeast.

But pipeline constraints, winter spikes in demand and other factors mean that residential customers in New York and New England pay among the highest rates in the country for natural gas even though they are so close to the nation’s largest natural gas basin.

Originally posted here: 

New York Fracking Ban Seen As Having Little Impact On Supply

Haitian Infant Who Barely Survived Earthquake Now Thriving In U.S. 5 Years Later

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On a chaotic day in early January 2010, rescuers in Haiti plucked an unconscious infant from the rubble of a home destroyed by a devastating earthquake.

Miraculously, the baby had survived on her own for more than four days — long enough for a crew to deliver her to local doctors at Project Medishare. She was then whisked to Miami for treatment of injuries to her head and arm, in addition to a collapsed chest. Months after her rescue, the girl was reunited with her parents, Nadine Devilme and Junior Alexis.

Five years later, after defying unimaginable odds, the infant, “Jenny,” has grown into a happy, healthy little girl, reports CNN.

A more recent picture of Jenny:

“When [Jenny] was first brought in she was near death,” Arthur Fournier, the professor of family medicine at the University of Miami who led the team that cared for the infant, told The Associated Press at the time. “The first miracle was that she had the heart, the courage, to survive by herself for five days on her own.”

The family now lives in an apartment in North Miami, CNN adds, where Jenny is in pre-kindergarten and vivacious as ever.

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Haitian Infant Who Barely Survived Earthquake Now Thriving In U.S. 5 Years Later

Obamacare Provision Is Hurting Workers Who Don’t Join Wellness Programs

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By Sharon Begley

U.S. companies are increasingly penalizing workers who decline to join “wellness” programs, embracing an element of President Barack Obama’s healthcare law that has raised questions about fairness in the workplace.

Beginning in 2014, the law known as Obamacare raised the financial incentives that employers are allowed to offer workers for participating in workplace wellness programs and achieving results. The incentives, which big business lobbied for, can be either rewards or penalties – up to 30 percent of health insurance premiums, deductibles, and other costs, and even more if the programs target smoking.

Among the two-thirds of large companies using such incentives to encourage participation, almost a quarter are imposing financial penalties on those who opt-out, according to a survey by the National Business Group on Health and benefits consultant Towers Watson (For graphic see link.reuters.com/byr73w)

For some companies, however, just signing up for a wellness program isn’t enough. They’re linking financial incentives to specific goals such as losing weight, reducing cholesterol, or keeping blood glucose under control. The number of businesses imposing such outcomes-based wellness plans is expected to double this year to 46 percent, the survey found.

“Wellness-or-else is the trend,” said workplace consultant Jon Robison of Salveo Partners.

Incentives typically take the form of cash payments or reductions in employee deductibles. Penalties include higher premiums and lower company contributions for out-of-pocket health costs.

Financial incentives, many companies say, are critical to encouraging workers to participate in wellness programs, which executives believe will save money in the long run.

“Employers are carrying a major burden of healthcare in this country and are trying to do the right thing,” said Stephanie Pronk, a vice president at benefits consultant Aon Hewitt. “They need to improve employees’ health so they can lead productive lives at home and at work, but also to control their healthcare costs.”

But there is almost no evidence that workplace wellness programs significantly reduce those costs. That’s why the financial penalties are so important to companies, critics and researchers say. They boost corporate profits by levying fines that outweigh any savings from wellness programs.

“There seems little question that you can make wellness programs save money with high enough penalties that essentially shift more healthcare costs to workers,” said health policy expert Larry Levitt of the Kaiser Family Foundation.

FOUR-FIGURE PENALTIES

At Honeywell International, for instance, employees who decline company-specified medical screenings pay $500 more a year in premiums and lose out on a company contribution of $250 to $1,500 a year (depending on salary and spousal coverage) to defray out-of-pocket costs.

Kevin Covert, deputy general counsel for human resources, acknowledged it was too soon to tell if Honeywell’s wellness and incentive programs reduce medical spending. But it is clear that the company is benefiting financially from the penalties. Slightly more than 10 percent of the company’s U.S. employees, or roughly 5,000, did not participate, resulting in savings of hundreds of thousands of dollars.

Last year, Honeywell was sued over its wellness program by the Equal Employment Opportunity Commission. The EEOC argued that requiring workers to answer personal questions in the health questionnaire – including if they ever feel depressed and whether they’ve been diagnosed with a long list of illnesses – can violate federal law if they involve disabilities, as these examples do. And, if answering is not voluntary.

“Financial incentives and disincentives may make the programs involuntary” and thus illegal, said Chris Kuczynski, an assistant legal counsel at the EEOC.

Using the same argument, the EEOC also sued Wisconsin-based Orion Energy Systems, where an employee who declined to undergo screening by clinic workers the company hired was told she would have to pay the full $5,000 annual insurance premium.

SICK? PAY MORE.

Some vendors that run workplace wellness for large employers promote their programs by promising to shift costs to “higher utilizers” of health care services, according to a recent analysis by Joann Volk and Sabrina Corlette of Georgetown University Health Policy Institute – and by making workers “earn” contributions to their healthcare plans that were once automatic.

Consider Jill, who asked that her name not be used for fear of retaliation from the company. A few years ago, her employer, Lockheed Martin, provided hundreds of dollars per year to each worker to help defray insurance deductibles. Since it implemented its new wellness program, workers must now earn that contribution by, among other things, quitting smoking (something non-smokers can’t do) and racking up steps on a company-supplied pedometer.

“Basically, if you don’t participate in these programs, you have to pay something like $1,000 out of pocket for healthcare before insurance kicks in,” said Jill.

Companies insist the penalties are not intended to be money-makers, but to encourage workers to improve their health and thereby avoid serious, and expensive, illness.

As evidence of that, said Honeywell’s Covert, the company offers employees “easy ways to get out of” some of the wellness requirements, such as certifying that they do not smoke rather than submitting to a blood test.

BALANCING THE WELLNESS BOOKS

Why are companies so keen on such plans?

Most large employers are self-insured, meaning they pay medical claims out of revenue. As a result, wellness penalties also accrue to the bottom line.

About 95 percent of large U.S. employers offer workplace wellness programs. The programs cost around $100 to $300 per worker per year, but generally save far less than that in medical costs. A 2013 analysis by the RAND think tank commissioned by Congress found that annual healthcare spending for program participants was $25 to $40 lower than for non-participants over five years.

Yet at most large companies that impose penalties for not participating in workplace wellness, the amount is $500 or more, according to a 2014 survey by the Kaiser foundation.

“For economic reasons, most employers would prefer collecting the penalties,” said Al Lewis, a wellness-outcomes consultant and co-author of the 2014 book “Surviving Workplace Wellness.”

Lori, for instance, an employee at Pittsburgh-based health insurer Highmark, is paying $4,200 a year more for her family benefits because she declined to answer a health questionnaire or submit to company-run screenings for smoking, blood glucose, cholesterol, and blood pressure. She is concerned about the privacy of the online questionnaire, she said, and resents being told by her employer how to stay healthy.

Highmark vice president Anna Silberman, though, doesn’t see it that way. She said the premium reductions that participants get “are a very powerful incentive for driving behavior,” and that “people deserve to be rewarded for both effort and outcomes.”

(This version of the story corrects name, Lorin Volk, in 16th paragraph, to Joann Volk)

(Reporting by Sharon Begley. Editor: Michele Gershberg and Hank Gilman)

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Obamacare Provision Is Hurting Workers Who Don’t Join Wellness Programs

This Scent Will Make You Trust People More, According To Science

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The scent of lavender is known for its soothing properties, and for this reason is often recommended to people as a relaxation or sleep aid. But according to new research, the calming scent can also make us more trusting of others.

“Our results might have various serious implications for a broad range of situations in which interpersonal trust is an essential element,” Leiden psychologist Roberta Sellaro said in a statement. “Smelling the aroma of lavender may help a seller to establish more easily a trusting negotiation to sell a car, or in a grocery store it may induce consumers to spend more money buying products. The smell of lavender may also be helpful in sport psychology to enhance trust and build team spirit, for example in the case of team games such as soccer and volleyball.”

To investigate the flower’s effect on trust, Leiden University researchers exposed one group of study participants to the scent of lavender and another group to peppermint. Then, the participants were asked to play a game that is commonly used in experimental settings to measure how much one subject trusts another. In the game, a “trustor” was given 5 Euros and instructed to decide how much of that money to give a “trustee” in each round. The trustee, in return, could decide to split the money with the trustor. If the trustee gave the trustor enough money in return, he or she would receive additional money.

After being exposed to lavender, participants gave significantly more money to the trustee (3.9 Euro) than those who had been exposed to peppermint (3.23 Euro). The findings “reinforce the idea that interpersonal trust is sensitive to situational and environmental factors,” the researchers note.

Previous research on aromatherapy has found that lavender can affect mood and well-being. Lavender essential oil produces a mild calming and sedative affect, according to the University of Maryland Medical Center, and has been used to ease anxiety, depression, insomnia and fatigue. One brain-scanning study by Wesleyan University researchers found that participants who sniffed lavender oil before going to bed slept more soundly through the night.

The findings were published in the journal Frontiers in Psychology. Check out the video to learn more about lavender’s effects on mutual trust.

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This Scent Will Make You Trust People More, According To Science

Your Pet Says More About Your Personality Than You Might Think

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Cat people and dog people really do have different personality traits, new research suggests. People who own cats tend to be more creative, adventurous, and anxious. Dog owners, on the other hand, tend to be more extroverted, secure, and risk-averse.

Those differences were seen in a fascinating new study (see video above) by
scientists at the University of California, Berkeley and California State University, East Bay.

And in addition to pinpointing those personality differences, the researchers uncovered something surprising about pet owners’ affection for their companion animals.

For the study, more than 1,000 pet owners across the country were surveyed about their furry friends. The owners were also asked to complete an assessment of their key personality traits–including the ones psychologists call the “Big Five:” openness, conscientiousness, extroversion, agreeableness, and neuroticism.

What did the researchers find? Pet owners who expressed the greatest affection for their dog or cat also rated among the most neurotic.

“The fact that higher levels of neuroticism are associated with affection and anxious attachment suggests that people who score higher on that dimension may have high levels of affection and dependence on their pets, which may be a good thing for pets,” Mikel Delgado, a doctoral student in psychology at UC Berkeley who led the research, said in a written statement.

Why might that be good for pets? Because that neuroticism apparently turns pet owners into “helicopter parents” who may be more likely to notice when their pets are sick or hungry or simply want a tummy rub.

But more research is needed to confirm that.

“We will investigate further whether greater affection for and greater anxious attachment to one’s pet, and neuroticism, are associated with better care and understanding of the pet’s needs,” Dr. Gretchen Reevy, a psychologist at CSU-East Bay who participated in this new research, said in the statement.

A paper describing the research was published online in the Journal of Applied Animal Welfare Science on Dec. 17, 2014.

Source:

Your Pet Says More About Your Personality Than You Might Think


Obama’s Free College Plan Is A Great Way To Give America A Raise

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Putting Obama’s free community college plan into action could cost $60 billion over the next decade. But the economic boost it provides could be even greater.

If enacted, the proposal will offer two tuition-free years of community college to students who maintain a C+ grade-point average and attend classes at least half-time. The federal government would cover 75 percent of the cost, with participating states covering the rest.

Studies find that community college investments pay themselves back to the government many times over and vastly raise students’ earning potential. Nationwide, community colleges are already a major part of the U.S. economy, contributing an estimated $809 billion in 2012, according to a study by the Economic Modeling Specialists Intl. On the local level, community colleges mean better jobs, higher wages and more spending power for graduates, as well as a larger skilled workforce for local employers.

“Rising levels of education yield a more skilled workforce, which is a crucial driver of economic growth,” Shai Reshef, founder and president of University of the People, a nonprofit online university, said in a recent interview with The Washington Post. “I think Obama’s proposal is an effort to revive education as one of the drivers of economic growth, and this is a good thing.”

California, home to the largest community college system in the country, exemplifies the kinds of economic gains Obama’s plan could bring.

A recent analysis found that a 2 percent increase in people with an associate’s degree and a 1 percent increase in people with a bachelor’s degree would result in $20 billion in additional economic input, $1.2 billion in additional state and local tax revenues every year and 174,000 new jobs.

For every dollar spent on economic and workforce development programs at community colleges, there is a $12 increase in California’s business income and employee wages, according to the Foundation for California Community Colleges. Furthermore, the state receives a $4.5 net return for every dollar it invests to get students through college.

Community colleges have come to serve as an affordable stepping stone for California students who go on to pursue bachelor’s degrees. More than half of California State University graduates started at community colleges, as did nearly a third of University of California graduates. The state’s community colleges are major training centers for some of the most in-demand careers. Over 70 percent of the state’s nurses graduated from the system. It also provides credentials to 80 percent of the state’s firefighters, law enforcement officers and EMTs.

Though the state’s community colleges are the cheapest in the nation, severe budget cuts limited access to these opportunities and brought enrollment to an all-time low in 2013. Meanwhile, students have flocked to for-profit colleges, which offer less competition to get into courses and ply students with false promises about their graduates’ success rates. Nationally, the rate of default on student loans is higher at for-profit colleges than it is at public and private nonprofit institutions. The free community college plan could funnel students away from predatory institutions.

Maxwell Strachan contributed to this report.

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Obama’s Free College Plan Is A Great Way To Give America A Raise

Millennials Are Redefining Success – Why the Rest of Us Should Pay Attention

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Sometimes stereotypes become so widely accepted that nobody takes a step back to actually examine the sweeping generalizations to see if they hold any truth. This is especially true of millennials.

From Time Magazine’s 2013 cover story, “The Me Me Me Generation,” to articles in the Wall Street Journal, Boston Globe and features on The Today Show, the drumbeat pounded into our heads suggests GenYers are lazy, entitled, indebted and unreliable. That they are barreling towards being a lost generation, setting up a catastrophic situation for the economy generally.

It’s a worrisome picture that should make us all fear for what’s next.

Except, of course, for the fact that it’s not true.

Millennials have indeed racked up $1 trillion in student loan debt to become the most highly educated, highly indebted generation in history, and they’re handling their business a whole lot differently than their parents’ generation. This is causing many people who are stuck in the “there’s-a-right-way-to-do-things” mantra to spin out of control.

I recently had an interesting chat with Kate Holmes, a 31-year-old Certified Financial Planner and founder of Las Vegas-based Belmore Financial. A millennial herself, Holmes authored the newly released, free eBook The Millennial Next Door [Revealed]: How To Be Financially Successful in Your 20’s, in collaboration with personal finance community MoneyTips.com. It’s based on a survey of more than 500 millennials, nearly 300 of whom self-identified as successful millennials.

This landmark survey generated some fascinating results. An astounding 96 percent of successful millennials have already begun saving, with 35 percent accumulating $10,000 to $50,000 in various savings accounts and instruments. 59 percent regularly spend less than they earn, and 50 percent have saved enough to maintain their standard of living for at least three months. An impressive 89 percent have some college education, with 71 percent of them footing at least some of their own tuition fees. 91 percent consider themselves financially literate.

But the number that stood out most to Holmes, and shocked me: nearly 47 percent of successful millennials said that saving enough for retirement was their biggest financial concern.

I’ve spent a large portion of my career helping people prepare for retirement. I can’t tell you how many hundreds of people in their 50s and 60s have walked into my office without having a penny saved for their golden years. So to hear that young people in their 20s and early 30s are already looking that far down the road was eye opening.

“That was the most unexpected thing to me,” said Holmes. “I think they look at what their parents have done and said: ‘I don’t want to be in the same position when I’m that age. I don’t want to work in a job that sucks and that drains the life out of me.’ They are reimagining the whole concept of retirement. Rather than just saving 30 percent of their salary and then traveling the world when they are retired in their 70s, millennials want to enjoy their lives now, while keeping an eye on their future.”

Rethinking retirement was just the tip of an overall change in the way millennials are viewing success.

In the eBook, Chelsea Krost, a leading millennial voice and a TV and radio host, says the word “success” is defined differently by millennials than by older people: “success could mean being financially independent and debt free, working in a space that you are truly passionate about, or getting married and having children. A millennial has the flexibility and resources today to really create what they define as success.”

Holmes was quick to point out that what makes millennials so unique is often what gets them labeled lazy by older generations. They don’t want to be in an office from 9-5. They don’t want to work at times they find themselves to be the least productive. They want to set their own hours and are in a position with technology and the Internet to do exactly that. Eventually, they want to do more than just set their own schedules — they want to run their own businesses. According to a Bentley University study, 67 percent of millennials want to be entrepreneurs.

In order to follow that path, millennials need to be out of debt. They grew up in a terrible economic environment. They saw their parents had been faithful employees for decades and were suddenly out of jobs. They thought ‘we can do better.’

They looked at the piles of credit card debt their parents had from spending frivolously on expensive cars and big luxury items they didn’t really need — and have gone out of their way to avoid it — 60 percent of successful millennials have less than $15,000 in debt.

“I tell my clients to make sure they are always living below their means,” said Holmes. “Spend less than you make. Then you have more flexibility throughout your life. If you don’t have debt, you can start a business. You can make different financial decisions and life decisions. It gives you options and the ability to stay open to opportunities.”

The study also found that 87 percent of successful millennials set financial goals and are on track to meet at least some of them.

You really need to know what it costs to live. I think that goes back to figuring out what’s truly important to you. When I sit down with millennials, one of the best exercises is to not only know how much you’re spending, but what percentage of your income. When you realize you spend 20 percent of your take home pay on happy hour, you have to ask — is that really contributing to the life I want in the long term? For a lot of millennials, they find they can often be happier with less than they think.

Holmes wrote The Millennial Next Door to challenge our misconceptions by spotlighting her most successful peers. The eBook reveals the attributes and behaviors of those living comfortably today and shares their savings, investment and planning secrets for affording the lifestyle they want in the future. It may very well be we all have something to learn from this crowd.

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Millennials Are Redefining Success – Why the Rest of Us Should Pay Attention

Fitness 360: Chassidy Smothers, Beyond Basic Training

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Although she’s only been in the competition circuit for about a year, Chassidy Smothers has been hugely successful. She maintains, however, that her accomplishments could be achieved by anyone.

She believes that everybody has the potential for greatness. It’s this inspiring personality—along with an incredible physique—that helped her win the 2014 BodySpace Spokesmodel contest.

She might be soft-spoken, but her tenacity and drive to win make her a fierce competitor. Chassidy trains hard, eats clean, and keeps her goals at the forefront of her mind.

Her two-year tour in South Korea with the U.S. Army taught her that discipline and effort are necessary components to success in life and fitness. She’s one badass lady.

To learn more about Chassidy, check out the video below. Follow her effective training, nutrition, and supplement programs to build a stronger body and mind!

Chassidy Smothers Fit 360
Watch The Video – 09:04

Chassidy's Training

Chassidy’s Training

To win on stage you have to train hard and train smart. Learn how Chassidy uses weights and cardio to build a winning physique!

Chassidy's Nutrition

Chassidy’s Nutrition

When contest prep gets tough, cheat meals go out the window, but for the rest of the year, Chassidy Smothers lets her taste buds live free.

Chassidy's Supplementation

Chassidy’s Supplementation

Here’s how Chassidy Smothers pairs supplements with great nutrition to get the most out of her tough training.

BEYOND BASIC TRAINING

Chassidy spent 3 years on active duty. She served a 2-year tour in Korea.

Children who excel at sports tend to be introduced to competition at a young age. Chassidy first dribbled a basketball at age seven and discovered a talent for the sport. She would go on to play every year throughout high school.

After high school, Chassidy wasn’t exactly sure about her next step. She went to three different junior colleges in Sacramento and dropped out three times. She eventually earned an associate degree, but knew she wasn’t finished.

In junior college, friends introduced her to a man named Antonio Smothers. In a mad love rush, they married just eight months later. Although she had just made a big commitment, Chassidy had another obligation to herself and her nation.

“Joining the Army was an excuse to see the world,” Chassidy says. “I was immediately shipped overseas, so my first experience in the army was living in South Korea for two years.” She worked in both transportation (88H) and Human Resources (42A).

So Chassidy spent the first two years of her marriage more than 5,000 miles away from her husband. “I was in Korea and he was in California. We rode it out, despite everyone saying it wouldn’t work.”

COMPETITION CALLS

Antonio was a men’s physique competitor. So, when he started preparing for a competition, Chassidy felt the need to get ready, too. “I couldn’t be insecure in who I am, going to this bodybuilding show, with amazing women walking around. I needed to be secure so I could support him.”

This fit couple didn’t just inspire each other to get fit, they put in all the extra work it takes to claim victory on stage!

She started training and her body really reacted well. “Everything I experienced in the three years I was in the military prior to competing just rolled onto the competition lifestyle,” Chassidy says. The dedication and determination she learned in the Army helped her build a body she could be proud of. “He went on to win bodybuilding shows and so I was like, let me try this!”

Chassidy placed eighth in her first competition in July of 2013. The placing was a tough blow, but it inspired her to do better. Two months later she won the overall at her second competition. In early 2014, she won the Bodybuilding.com Spokesmodel Search Contest. “I learned to not give up, even if you fail a million times,” she says of her success.

In less than a year, Chassidy went from a casual fan to a contest winner and sponsored spokesmodel. “My confidence grows a little bit more every day now that I’ve won,” she says. “I’ve been able to help more people because Bodybuilding.com is awesome. I would enter all these contests online, and now I get to be the person who gives away the stuff at expos. Personally and professionally, I am reaching way more people, and people believe me more because Bodybuilding.com obviously believed in me.”

Along with serving in the Army Reserves, Chassidy is in her final semester at the University of Washington in Seattle. She will finally walk the line in May 2014, with a Bachelor’s degree in general business.

“My original intent in joining the military was to get out of Sacramento, but the other part was to have college paid for, so I could afford to continue my education. Graduating now makes it all worth it.”

Chassidy’s Top Gym Tracks

  1. Flawless – Beyonce
  2. Go Hard or Go Home -E-40
  3. Closer – Goapele
  4. Treasure – Bruno Mars
  5. Culo – Pitbull

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Fitness 360: Chassidy Smothers, Beyond Basic Training

Ask The Muscle Prof: 'Is There A Better Way To Lose Fat?'

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QHow long should I diet when losing weight for a contest or event? Also, how do I deal with being so freaking hungry all the time?

In America we want things instantly. So why wouldn’t we all want to get instantly shredded? This mentality has led bodybuilders to go on drastic, unsustainable diets in order to rapidly lose fat. But is this the ideal method to lose fat? The knee-jerk response you’ll hear from many people is “no,” but the real answer is more complex.

Let’s start with the basics on fat loss. Generally, the strategies for losing body fat include “cutting” calories and adding cardio. However, both of these techniques put you at risk for losing muscle in addition to fat. And, as your question points out: As calories decrease and metabolic rate lowers, your hunger level goes up like crazy. This brutal conundrum, known as the “energy gap,” is your body’s way of resisting a shredded physique.1

Cutting is never going to be fun, but it doesn’t have to be sheer misery. Let’s look at a few ways researchers have helped shed light on how we can improve this often misunderstood process.

Prioritize Filling Foods

Let’s address your appetite first, because, let’s face it, nothing feels like a higher priority than hunger when you’re under its influence. Luckily, there are a number of ways this situation can be controlled to some degree. One is to tap into your stomach’s ability to sense the volume of the food you consume.

Studies show that you will feel full, and thus stop eating, once your gut senses a certain volume of food has been reached.2 Therefore, your diet should be based on low-calorie, energy-rich, high-fiber foods like vegetables and lean protein sources, all of which will keep you feeling fuller for longer. You should also seek to add volume to your foods through the addition of air—by drinking blended smoothies, for example—and keeping your water intake high.

Research has also shown that as individuals increase the variety in their diet, they’re also more prone to eating spontaneously. This doesn’t mean that you need to eat the same thing at every meal. However, when your primary goal is cutting fat, too much variety can chip away at your self-control.3 This—more than other times—is when you should focus on the essentials.

Reign In Catabolism

Some muscle loss is inevitable when you’re preparing for something as extreme as a physique show. But there are definitely ways to minimize this catabolic breakdown, primarily by keeping close tabs on your protein intake.

A study out of the Department of Food Science and Human Nutrition at the University of Illinois at Urbana found that the protein-to-carbs ratio played a key role in sparing muscle tissue during weight loss.4 Specifically, a carb-to-protein ratio of 3.5-to-1 (68 g protein per day) led to similar weight loss, but far more muscle loss, than a ratio of 1.4 to 1 (125 g protein per day). To hold onto muscle, you need to eat enough of what muscle is made of!

As I pointed out in my nutrition Mass Class, though, overall daily protein isn’t the most important variable. It’s just as crucial to dial in the amount you eat at individual meals. Research has found that the threshold for maximizing protein synthesis and raising the metabolic rate is about 30-40 g of protein for an average-sized man. My colleague Dr. Loenneke and I published a study in 2012 where we found that subjects who met this threshold more times throughout the day were able to maintain a lower level of body fat.5

The Lower You Go, the Harder It Gets

To address your initial question, time definitely has a lot to do with how you will lose weight and fat. You should understand on the front end that the amount of muscle you lose along the way will be related to how lean you are when dieting, and how rapidly you lose weight.

Simply put, when you have a higher body fat percentage, you preferentially burn fat as fuel; if you’re lean, your body will preferentially burn muscle if the calorie deficit is too drastic. Specifically, a study from the University of Rochester found that people with more fat could cut their calories by greater than 1,000 per day with minimal muscle loss, while leaner people lost the majority of weight from muscle at this level of deficit.6 However, the same study found that a lower calorie deficit, of less than 500 calories, resulted in minimal fat loss for lean individuals.

This suggests that if you have a lot of body fat, you can cut calories more aggressively early in your prep, and become more conservative as you lean out. This approach was recently supported by a study in Norway, where athletes were placed on a weight loss program resulting in either 1 or 2 pounds lost per week.7 The subjects in the fast weight loss group lost a small amount of muscle and about 20 percent of their fat mass. On the other hand, the slow group lost more than 30 percent of its fat mass and actually gained muscle! This indicates that a longer contest prep is more optimal for body composition than a drastic and short one.

A Healthier, More Sustainable Cut

Anyone who has ever entered a physique competition has seen examples of how not to cut. Let’s learn from this example! If only everyone were more balanced in their approach, they would look better—and just as importantly, feel better—as the big date drew near. Here are your rules for less miserable, more effective weight loss.

  • Maintain a relatively equal balance of carbohydrates and protein sources, while increasing your intake of green vegetables. Approximately one-third of your plate should consist of protein, one-third starchy carbohydrates for energy, and one-third vegetables for bulk and volume.
  • Consume a relatively moderate variety of foods. Don’t get bored, but don’t get too wild, either.
  • Consider dividing your cut into two phases. If you start out lean—like 10-12 percent—consider losing just 1 pound per week throughout the first half of the cut and 0.5 pounds per week thereafter. If you start out with higher body fat of 15 percent or higher, you can start the diet a bit more aggressively, like 1-2 pounds per week, and then slow the rate of weight loss as you approach 10 percent.

References

  1. Maclean PS, et al. Biology’s response to dieting: the impetus for weight regain. Am J Physiol Regul Integr Comp Physiol. 2011 Sep;301(3):R581-600.
  2. Kral TV, Rolls BJ. Energy density and portion size: their independent and combined effects on energy intake. Physiol Behav. 2004 Aug;82(1):131-8.
  3. McCrory MA, et al. Dietary variety within food groups: association with energy intake and body fatness in men and women. Am J Clin Nutr. 1999 Mar;69(3):440-7.
  4. Layman DK, et al. A reduced ratio of dietary carbohydrate to protein improves body composition and blood lipid profiles during weight loss in adult women. J Nutr. 2003 Feb;133(2):411-7.
  5. Loenneke JP, Wilson JM, Manninen AH, Wray ME, Barnes JT, Pujol TJ. Quality protein intake is inversely related with abdominal fat. Nutr Metab (Lond). 2012 Jan 27;9(1):5.
  6. Forbes GB. Body fat content influences the body composition response to nutrition and exercise. Ann N Y Acad Sci. 2000 May;904:359-65.
  7. Garthe I, et al. Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes. Int J Sport Nutr Exerc Metab. 2011 Apr;21(2):97-104.



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Ask The Muscle Prof: 'Is There A Better Way To Lose Fat?'

How To Build Muscle Without Adding Fat

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When I first got interested in gaining size in order to play football, I didn’t worry much about fat gain. On one hand, the amount of running and exertion I experienced playing the sport made it almost impossible for me to gain noticeable fat. And even if I did, well, it was football. A little fat wasn’t a crime; it was extra armor.

Everything changed once I switched my focus from football to bodybuilding. Now, at sub-8 percent body fat, my focus is on gaining muscle without fat, and since I don’t have the huge amounts of conditioning work from football, I have to be much more careful about what I put in my body.

This is the point in the process where far too many people hit a wall. As a college student, I face no shortage of challenges, from sticking to a budget to making good choices when I’m out with friends, to saving time to focus on my studies. It definitely takes a little more planning and prep work to make it through those long days on campus.

But it can be done, and without breaking the bank. The key is simply to make quality your highest priority!

The Most Important Parts of Building Muscle

Eight words: Eat quality food. Increase your protein. Train hard.

“The key is feeding your muscles consistently with high-quality fuel.”

Those rules may seem obvious, but here’s the catch: the order they’re in matters. The fact that I stay lean eating sometimes more than 5,000 calories each day surprises people. But, the more muscle you have, the more you have to feed. The key is feeding your muscles consistently with high-quality fuel.

So what do my macros look like, you ask? As an economics major, you’d better believe I can tell you the numbers. But I’d prefer to tell you the priorities, because the way they break down for everyone is going to be different. Here are the three guiding principles that determine what goes on my plate:

  1. Balance meals around lean protein
  2. Include nutrient-rich, low-glycemic carbs
  3. Enjoy generous portions of healthy fats

Now let’s break down how they look in action, starting—where else?—with protein.

The Protein Way of Life

Protein, you may have heard, is what your muscles are made of. Well, not quite. The amino acids that make up protein are the building blocks of muscle, and your body needs—not wants, needs—these substances during and after training for repair and recovery. It breaks down the protein into the respective aminos, uses them for their various functions, and then you convert what doesn’t get used. I break down a lot of tissue in my daily workouts, so balancing it out with adequate amounts of protein throughout the day is important.

I aim to take in 1.5 grams of protein per pound of bodyweight per day and divide that total number by the number of meals I’m going to eat. For me, that means I eat approximately 360 grams of protein each day. I spread this across 6 meals, which turns out to be approximately 60 grams of protein per meal, depending on the day. The reason I eat protein frequently throughout the day is that muscles are built outside the gym. I may spend an hour or two training each day, but it’s the other 22 hours or so when I earn my results.

But as I said earlier, the amount of protein you eat is a secondary concern. Quality comes first, so think “what” before “how much.” For me, the “what” is lean and not fried. If you adhere to eating lean, non-fried sources of protein, you maximize your chances of gaining maximum amounts of muscle with minimal increases in body fat. My favorite sources of lean protein are standard: egg whites, chicken breast, 98 percent or leaner ground beef, turkey, fish, and quality protein supplements like Lean Pro8.

Another benefit of protein is that it doesn’t raise insulin like carbs do. Insulin is a powerful hormone, and elevating levels at non-optimal times—basically any point in the day besides post-workout—can lead to increased fat storage. By eating lean protein often and carbs more strategically, I keep my insulin levels in-check until the time comes when I want to raise them.

Find the Sweet Spot

Protein is the cornerstone of my bodybuilding nutrition plan in that it determines how many meals I eat each day. But carbs and healthy fats are equally important—and so is their quality. One of the most common questions I get from people is if I eat a low-carb diet to stay sub 8-percent body fat. The answer: absolutely not!

On harder training days, I consume upward of 500 g of carbs. It all comes down to finding the amount of carbs your body can actually utilize and consuming them strategically, rather than letting cravings or social situations determine it for you. Out-of-control carb intake leads to unwanted spikes in insulin, which lead to fat gain. It’s that simple.

“Just like with protein, quality is crucial. My carbs come from high-fiber, high-nutrient foods.”

Carbohydrates give my working muscles the energy to do their job. Without them, I would feel tired, and my gym sessions would definitely struggle as a result. Just like I approach my protein intake as a way to repair my muscles after training, I aim for the carb “sweet spot” where I can maximize energy and glycogen replenishment. And just like with protein, quality is crucial. My carbs come from high-fiber, high-nutrient foods. I include plenty of sweet potatoes, oatmeal, and brown rice, among others.

Healthy Fats

Back in the days when my dad, Lee Labrada, was racking up pro bodybuilding titles, the idea of “healthy fats” seemed like a contradiction in terms. Today, luckily, we know better. Like carbohydrates, fats often get a bad rap, but you need them—and in no small doses.

When trying to gain size, fat is a great source of calories, offering double that of both carbs and protein. Fat gives 9 calories per gram. Carbs and protein both give 4 calories per gram.

More calories? How could that be good when you’re trying to avoid getting fat? Remember, the quality of the calories you pack in is the first priority when you’re trying to pack on quality muscle. Enjoy—that’s right, I said enjoy—the following five sources first and foremost, and you can’t go wrong:

  • Avocado
  • Canola oil
  • Fish
  • Nuts and nut butters
  • Olives/olive oil

There are nutrients within these fat sources which decrease inflammation, improve mental function, improve eyesight, and give you healthier skin, hair, and nails. When I’m crushing the iron in the gym each day, my goal is to be strong and big, but also healthy and mobile. To get that way, I eat all of these generously on a regular basis, and I also take omega-3 supplements daily, in the form of fish oil or krill oil.

There’s some cool science showing how omega-3 fats might actually burn fat as well as provide other benefits. Those are a no-brainer for me. Cheap, processed fats from things like butter, chips, and ranch dip, on the other hand, are simply a “no.”

Quality Training Deserves Quality Fuel

I loved football and football culture. But bodybuilding is more than a culture—it’s a lifestyle. You can’t do it sloppily and succeed, especially if you have high-level competitive ambitions like I do. Your results speak for themselves, and your hard work pays off in ways that you can see, feel, and measure. There’s nothing like the feeling when it all comes together.

“All this time spent on nutrition is for naught if you’re not busting your tail in the gym, too.”

Of course, all this time spent on nutrition is for naught if you’re not busting your tail in the gym, too. Combine a training-day meal plan like the one here with a hard leg workout like I discussed in my previous article, and you’ll give your body everything it needs to grow the right way!

Sample Training Day Meal Plan

30 minutes before training
Immediately After Training



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Odd Hybrid Star Discovered 40 Years After Scientists Predicted Its Existence

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Astronomers have apparently discovered the first of a class of strange hybrid stars, confirming theoretical predictions made four decades ago.

In 1975, physicist Kip Thorne and astronomer Anna Zytkow proposed the existence of odd objects that are hybrids between red supergiants and neutron stars — the collapsed, superdense remnants of supernova explosions.

These so-called Thorne-Zytkow objects (TZOs) likely form when a red supergiant gobbles up a nearby neutron star, which sinks down into the giant’s core, researchers said. TZOs look like ordinary red supergiants, like the famed star Betelgeuse in the constellation Orion, but differ in their chemical fingerprints, the theory goes. [Top 10 Star Mysteries]

“Studying these objects is exciting because it represents a completely new model of how stellar interiors can work,” study leader Emily Levesque, of the University of Colorado Boulder, said in a statement.

“In these interiors we also have a new way of producing heavy elements in our universe,” she added. “You’ve heard that everything is made of ‘star stuff’ — inside these stars we might now have a new way to make some of it.”

And now Levesque and her team say they have probably found the first TZO — a star called HV 2112 in the Small Magellanic Cloud, a dwarf galaxy that lies about 200,000 light-years away.

The researchers used the 6.5-meter Magellan Clay telescope in Chile to study the light emitted by HV 2112. They found the starlight to be highly enriched in rubidium, lithium and molybdenum, just as theory predicts for TZOs. (Normal red supergiants produce these elements as well, but not in such abundance, scientists said.)

The new data, while suggestive, do not represent a slam-dunk discovery for TZOs quite yet, researchers said.

“We could, of course, be wrong,” co-author Philip Massey, of Lowell Observatory in Flagstaff, Arizona, said in a statement.

“There are some minor inconsistencies between some of the details of what we found and what theory predicts,” he added. “But the theoretical predictions are quite old, and there have been a lot of improvements in the theory since then. Hopefully our discovery will spur additional work on the theoretical side now.”

The find means a lot to Zytkow, who is a co-author of the new study.

“I am extremely happy that observational confirmation of our theoretical prediction has started to emerge,” said Zytkow, who is based at the University of Cambridge in England. “Since Kip Thorne and I proposed our models of stars with neutron cores, people were not able to disprove our work. If theory is sound, experimental confirmation shows up sooner or later. So it was a matter of identification of a promising group of stars, getting telescope time and proceeding with the project.”

The study has been accepted for publication in the Monthly Notices of the Royal Astronomical Society Letters.

Follow Mike Wall on Twitter @michaeldwall and Google+. Follow us @Spacedotcom, Facebook or Google+. Originally published on Space.com.

Copyright 2014 SPACE.com, a TechMediaNetwork company. All rights reserved. This material may not be published, broadcast, rewritten or redistributed.

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Odd Hybrid Star Discovered 40 Years After Scientists Predicted Its Existence

Computer Passes Turing Test By Imitating 13-Year-Old Boy, ‘Eugene Goostman’

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Alan Turing would have been proud. Or would he have been terrified?

For the first time ever, a computer reportedly has passed the math genius’s iconic Turing Test, The Guardian reported. The achievement came at the Turing Test 2014 competition held at The Royal Society in London on Saturday, which was the 60th anniversary of Turing’s death.

Turing proposed his test in 1950 as a means of determining whether a machine could think on its own. He argued that if a machine could be mistaken for a human being more than 30 percent of the time during a series of keyboard conversations with actual humans, then it just might be “thinking.”

Now, a computer program named Eugene Goostman has met the challenge, convincing more than 33 percent of the judges at this year’s competition that ‘Eugene’ was actually a 13-year-old boy. The program came close to passing the test in a 2012 competition, fooling the judges 29 percent of the time.

“It’s a remarkable achievement for us and we hope it boosts interest in artificial intelligence and chatbots,” Dr. Vladimir Veselov, one of the researchers who developed Eugene Goostman, said in a written statement. “Going forward we plan to make Eugene smarter and continue working on improving what we refer to as ‘conversation logic.'”

Is Eugene really thinking? Actually, the computer program is a sophisticated simulator of human conversation run by scripts, io9.com reported.

In any case, competition organizer Dr. Kevin Warwick, a professor at the University of Reading in the U.K., said that the achievement has serious implications for modern-day society.

“Having a computer that can trick a human into thinking that someone, or even something, is a person we trust is a wake-up call to cybercrime,” Warwick said in the statement. “The Turing Test is a vital tool for combatting that threat. It is important to understand more fully how online, real-time communication of this type can influence an individual human in such a way that they are fooled into believing something is true…when in fact it is not.”

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Computer Passes Turing Test By Imitating 13-Year-Old Boy, ‘Eugene Goostman’


Arm Workouts: 8 Amazing Biceps Exercises

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In my own quest for bigger biceps, I’ve tried just about everything, been game for anything, and even created my own twists on biceps classics like the preacher curl. My experimentation ultimately leads to your benefit. These eight awesome biceps exercises will undoubtedly send your biceps to another level.

The unique thing about this group of biceps exercises is that they’re inspired by a number of different time periods, influences, mentors, and lifting partners. Some of these moves have some Golden Era bodybuilding inspiration, like Arnold; others give a nod to the master of arms himself, C.T. Fletcher, and others are my own innovations on classic movements. I’ve spent 15 years in the iron game; now I want to give you the chance to see some serious growth.

No matter you goals, there is something here for you. These are intense, challenging movements—but doing them is how you build shirt-ripping arms!

1 Larry Scott-Style Preacher Curl

These curls are a nod to the original Mr. Olympia—the late, great Larry Scott, who had the equivalent of bowling balls for biceps. He loved preacher curls, and typically did them with a straight bar instead of an EZ-bar or dumbbells.

MusclePharm
Watch The Video – 01:39

When doing this movement, tuck your elbows so they’re close together. You won’t be able to do as much weight as you would with an EZ-bar, but the end result is a huge rush of blood to the biceps. Believe me, you’ll notice the difference.

2 Alternating Incline Dumbbell Curl With A Twist

At first, these seem like any other incline dumbbell curl—which is a great biceps movement in its own right—but the added twist increases the value of each rep. Do 6-8 reps in standard fashion. Then the fun begins. Let the dumbbells hang for a moment and then rotate them in a 360-degree motion for a five count.

Yep, those are your biceps you hear screaming above the din. Now complete 3-5 more reps.

MusclePharm
Watch The Video – 0:54

The twists will blow up your forearms. The reps after the twists will make the blood rush into your biceps faster than a fat kid reaching for that last slice of cake.

This move makes a great addition to your biceps work. I use it often.

3 Dave Draper-Style Forehead Curl

This is a certified Golden Era classic from the great Dave Draper, and I’m here to resurrect it because it’s so badass. It’s great for hitting your biceps peak and increasing your overall biceps strength.

MusclePharm
Watch The Video – 0:43

Curl a barbell like you normally would, but bring it up to your forehead instead of to your chest. Your biceps should do the work to get it there. At the top, give your biceps a good squeeze before returning to the starting position.

If this exercise is done under strict control, your strength on the regular barbell curl will skyrocket.

4 28-Method Curl

I love this method. It’s a creation of mine that I always use, no matter what body part is being tortured. For the biceps, I use a barbell and it completely blows up my arms.

MusclePharm
Watch The Video – 01:55

If you’re unfamiliar how the 28 Method works, here’s a rundown: Do 7 regular reps, 7 slow reps (both on the way up and down), 7 half-reps at the top, and 7 half-reps at the bottom. The slow reps engorge your biceps with blood, and you’re guaranteed to have an unbelievable pump after just one set. You will need to use much less weight than normal, but don’t worry. Your sick pump will be the true measure of success.

5 Arnold Cheat Curl

For this move, we travel back to the Golden Era and borrow the cheat curl from the legendary Arnold Schwarzenegger. This is a great way to add mass to your biceps. It certainly works wonders for me.

MusclePharm
Watch The Video – 0:50

The key to success in this exercise is knowing that you don’t have to “cheat” very much. I’m certainly not talking about a full-body thrust to bounce the bar from your thighs to your chest—that would for sure get you kicked out of my gym in the blink of an eye. No, I’m talking about a nice, controlled bump from the bottom.

Your hips can provide enough momentum to get you started, after which your biceps will do the rest. It’s a great way to overload your guns, forcing them to grow bigger and stronger. No need to go crazy on the weight, but challenge yourself. Go a little heavier than your normal curling weight.

6 One-Arm Dumbbell Preacher Curl

C.T. Fletcher may command his arms to grow—firing out a string of expletives at his biceps in the process—but he doesn’t rely solely on words to build muscle. This biceps move is one of his favorites.

MusclePharm
Watch The Video – 0:48

Tuck your arm into the preacher or incline bench and keep your body tight and locked in. Use a heavier dumbbell than you normally would and try to hit 4-5 reps. Big weight can really help build those biceps. A lot of high-rep biceps work is great for the pump, but don’t forget that heavy work is also necessary for mass and strength.

7 Two-Part Alternating Hammer Curl

Hammer curls are often neglected in arm training, but they shouldn’t be. This two-part hammer curl is my own little twist on the exercise. I simply combine both variations of the hammer curl into one rep.

MusclePharm
Watch The Video – 0:33

The first part of the movement will look like a traditional hammer curl rep, but after I lower the weight back down, I bring it back up across my chest. That counts as one rep. Doing hammer curls like this will get the most out of each variation. It’s a great way to add size to your biceps and forearms.

8 Machine Curl

We finish this series with a high-rep killer to send that biceps growth into overdrive. The focus here is just squeezing the biceps, so create a good angle to really enable a massive pump.

MusclePharm
Watch The Video – 01:01

Don’t worry about digging in like you would during a preacher curl or completely flattening out your arm at the bottom of the movement. Instead, think about turning the biceps into a softball; squeeze hard and you’ll get much more out of a machine curl than you typically get.



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Arm Workouts: 8 Amazing Biceps Exercises

Fitness 360: Chris Thompson, Militia Muscle

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Chris Thompson is inspirational for a lot of reasons: he’s a fit 45-year-old, he’s a successful businessman, and he’s created a life based around what makes him happy. He may not have set out to become a notable fitness personality, but that’s exactly what Chris has become.

Although he leads a busy life as the Vice President of Sports Nutrition at Twinlab, Chris doesn’t just work in the supplement industry—he lives and breathes fitness.

Because he “walks the walk,” Chris has become a powerful example to the people around him and to the wider fitness community. His dedication to personal health and wellness bleeds into how he does business. He wants every single customer to feel good, look good, and perform at their best.

Chris’s training, nutrition, and supplementation programs are unique. At 45, Chris isn’t looking to pack on slabs of new lean mass. He trains to support his overall well-being, longevity, strength, and health.

His physique, however, is an excellent reminder that a rock-hard body is a wonderful side effect of training hard, eating clean, and supplementing well for the long haul.

Chris Thompson Fitness 360:
Watch The Video – 09:59

Chris Thompson's Training Program

Chris Thompson’s Training Program

Learn how Chris Thompson has utilized training to failure to build his best-ever body at 45 years old!

Chris Thompson's Nutrition Program

Chris Thompson’s Nutrition Program

In nutrition, consistency is everything. Here’s how Chris Thompson mastered his macros and made a fail-proof program for himself.

Chris Thompson's Supplement Program

Chris Thompson’s Supplement Program

He might be in the supplement industry, but he doesn’t just use supps to prove a point. Here’s how Chris Thompson supps to improve on the micro, macro, and performance level.

Perfect Practice

“Practice doesn’t make perfect,” says Chris. “Perfect practice makes perfect.”

“Practice doesn’t make perfect,” says Chris. “Perfect practice makes perfect.” That motto is how Chris lives his life, in and out of the gym. “It’s all about doing it the right way with consistency,” he says. Whether he’s lifting, preparing meals, or doing his best to make Twinlab a global force, Chris practices perfection.

His strive for excellence is one of the reasons Chris partnered with Ronnie Milo and Jason Wheat to create the Twinlab Muscle Militia. Through the Muscle Militia, Chris hopes that he can prove to the world that fitness should foster brotherhood, no matter what goal or physique differences may exist between lifters.

“The mission and culture of the Muscle Militia is really twofold,” says Chris. “For us, it’s intended as a brotherhood. [Wheat, Milo, and I] have three totally different physiques with three totally different goals and we share the same passion and commitment. The second part of our mission is to spread the concept globally. We want everyone to share our passion.”

The Muscle Militia is a hardcore iron brotherhood, sure, but the group is dedicated to overthrowing stereotypes and helping beginner lifters find their way around the gym. Even if they’re the biggest guys in the gym, Militia members have the smallest egos. They train to include, not to exclude. Chris wants everyone in the Militia to help new lifters succeed.

Chris’s success in fitness is one of the reasons he’s also successful in business. “It takes a hell of a lot of dedication and commitment,” he explains. “I have a personal vision for the supplement industry. I want Twinlab to be around for another five decades.” The sheer amount of work it takes to grow a business is enough to keep anybody busy from morning until midnight, but Chris faces that challenge head-on every day.

Luckily for Chris, business and fitness can go hand in hand. He can bring his personal touch and fitness philosophy with him to work every day. “That’s the challenge,” he says, “having to marry all of this together. But, that’s also the beautiful opportunity that comes with it.”


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Fitness 360: Chris Thompson, Militia Muscle

Ask The Muscle Prof: 'How Should I Use Eccentric Training For Growth?'

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Q I’ve heard the eccentric phase of a lift is really important for growth. Should I slow the eccentric portion of the lift as much as possible to increase muscle mass and bust out of my plateau?

Ever since I was a teenager, I’ve been studying skeletal muscle growth. After decade or so, a PhD, and plenty of academic studies later, I can confidently say that scientists have still only scratched the surface as to what makes this elaborate process work. Conversely, they can’t say exactly what causes it to stop working, even though you are still training like you were when it was working.

Luckily, we learn more all the time. We know more than ever about the mechanisms which seem to be responsible for causing individuals to “plateau” when they were previously able to make gains so readily. Specifically, we’re pretty sure it has a lot to do with a type of cell in our body known as satellite cells.

These little growth bombs are ready and waiting in your body right now. I’m going to tell you how you can activate them through optimal eccentric loading, but also why it’s not a good idea to make the eccentric phase of your lifts longer than just a few seconds.

The Benefits of Eccentric Training

As many of you know, there are two active parts to a lift: the concentric (or lifting) phase, and the eccentric (or lowering) phase. Both phases trigger muscle growth, but sometimes they do it through different mechanisms; I discussed the four mechanisms in my Mass Class training article.

For example, when you lift the weight concentrically, you produce greater metabolic stress, which is why I advise people to emphasize the concentric when they are using certain styles of lifting such as blood flow restriction training.1

However, research has also shown that when you lengthen the muscle eccentrically, you can increase protein synthesis more than a concentric contraction.2 Why is this the case? For one, scientists have discovered in recent years that eccentric contractions release a chemical called phosphatidic acid, which encourages protein synthesis.3

There are two active parts to a lift: the concentric (or lifting) phase, and the eccentric (or lowering) phase.

My lab group recently conducted a study where we found that simply bathing muscle cells in phosphatidic acid made them increase in protein synthesis.4 To answer your next question: Yes, we also found that taking supplemental phosphatidic acid increased muscle growth.

But that chemical action is only one of the ways that eccentric training works. Another, as I mentioned earlier, is through the activation of satellite cells. These unique cells are located on the outside of muscles, and they respond to damage in their vicinity by transforming into immature muscle fibers. More specifically, they move to the damaged area and fuse to muscle, becoming a part of it.5

The result is increased muscle fiber size and the addition of the satellite cell’s nucleus to the muscle. The latter step is critical, because the nuclei in the muscle are primarily responsible for stimulating skeletal muscle protein synthesis and growth. The more nuclei you have, the greater your growth potential.

Sounds important, right? Sure enough, research has shown that individuals who plateau in their training can’t adequately activate satellite cells.6,7 To tap into this critical cell population for growth you have to maximize eccentric loading. So let’s get into how you can do that.

Find the Perfect Cadence

Research shows that faster speed eccentric contractions result in a release of more growth factors, more satellite cells, and greater protein synthesis than slow speed eccentric contractions.

Once people learn the growth power of eccentrics, their next step is often to slow the eccentric phase down as much as possible—sometimes 5 seconds or more—in hopes that it will lead to more growth. While this is logical, it actually doesn’t pan out.

Research shows that faster speed eccentric contractions result in a release of more growth factors, more satellite cells, and greater protein synthesis than slow speed eccentric contractions.8,9 Seems shocking but it’s true. Let me explain.

As many of you know, muscle tension occurs when the contractile proteins myosin and actin bind to each other or form what’s known as a “cross-bridge.” The more cross-bridges you utilize, the less tension any one cross-bridge will have to bear—and the lower the muscle damage will be.

The major downfall to slowing down your contractions to emphasize the eccentric contraction is that your body has more time to form cross-bridges. The result is less damage, lower protein synthesis and ultimately growth.

Thus, my advice is to control the eccentric contraction but not to slow it down much. If you are training arms, for example, take no more than 1-3 seconds to lower the weight.

How To Use Eccentric Overload

You may have heard that you’re stronger eccentrically than you can concentrically. It’s a great principle to know. So are you putting it into action?

When studies have tested lifters’ 1RM for concentric contractions and had them lift the same weight eccentrically, they found no differences in muscle growth between the contractions. Some studies indicated an advantage for the concentric contractions under these conditions!2,10

Thus, if you emphasize the eccentric contraction with the same weight you use for concentric contractions, you probably won’t see any added benefit over the concentric contraction. You have to go heavier!


Hamstring Curls

There are a number of ways to increase the eccentric load. The classic method is to use assisted negative reps, where you lift the weight yourself, and on the way down your partner presses down on the weight. A second way is to lift a weight with two limbs and lower it with one.

For example, if you’re doing hamstring curls with two legs on the way up, you can lower with only one leg.

Eccentric Training That Lives Up To The Hype

If all this talk about muscle damage has been enough to make you start feeling preemptive DOMS, you’re on the right track. This is advanced training material, and it’s not right for everybody. And even if it’s right for you, it’s not right all the time. So let’s recap and get your expectations in line.

  1. A major reason plateaus are reached is because individuals no longer are able to activate satellite cells. The inability to activate satellite cells appears to be activated through overloading the eccentric portion of the lift.

  2. In order to overload on the eccentric portion of the lift, use a controlled but relatively short eccentric phase of a lift, like 1-3 seconds maximum. Anything longer may hinder muscle damage and subsequent growth.

  3. Finally, assisted negative repetitions can optimize protein synthesis and muscle growth. However, it’s crucial that you periodize this method, because it will lead to substantial muscle damage. Utilize it no more than once per week for the body part that needs the most work.


References
  1. Yasuda T, et al. Effects of blood flow restricted low-intensity concentric or eccentric training on muscle size and strength. PLoS One. 2012;7(12):e52843.
  2. Eliasson J, et al. Maximal lengthening contractions increase p70 S6 kinase phosphorylation in human skeletal muscle in the absence of nutritional supply. Am J Physiol Endocrinol Metab. 2006 Dec;291(6):E1197-205.
  3. O’Neil TK, et al. The role of phosphoinositide 3-kinase and phosphatidic acid in the regulation of mammalian target of rapamycin following eccentric contractions. J Physiol. 2009 Jul 15;587(Pt 14):3691-701.
  4. Joy JM, et al. Phosphatidic acid enhances mTOR signaling and resistance exercise induced hypertrophy. Nutr Metab (Lond). 2014 Jun 16;11:29.
  5. Rosenblatt JD, et al. Satellite cell activity is required for hypertrophy of overloaded adult rat muscle. Muscle Nerve. 1994 Jun;17(6):608-13.
  6. Bamman MM, et al. Cluster analysis tests the importance of myogenic gene expression during myofiber hypertrophy in humans. J Appl Physiol (1985). 2007 Jun;102(6):2232-9.
  7. Petrella JK, et al. Potent myofiber hypertrophy during resistance training in humans is associated with satellite cell-mediated myonuclear addition: a cluster analysis. J Appl Physiol (1985). 2008 Jun;104(6):1736-42.
  8. Moore DR, et al. Myofibrillar and collagen protein synthesis in human skeletal muscle in young men after maximal shortening and lengthening contractions. Am J Physiol Endocrinol Metab. 2005 Jun;288(6):E1153-9.
  9. Shepstone TN, et al. Short-term high- vs. low-velocity isokinetic lengthening training results in greater hypertrophy of the elbow flexors in young men. J Appl Physiol (1985). 2005 May;98(5):1768-76.
  10. Mayhew TP, et al. Muscular adaptation to concentric and eccentric exercise at equal power levels. Med Sci Sports Exerc. 1995 Jun;27(6):868-73.

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Ask The Muscle Prof: 'How Should I Use Eccentric Training For Growth?'

Carlyle's Champion: Adam Swanson earns 2014 National Junior Men's Bodybuilding title

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Carlyle is now home to a national champion as Adam Swanson, 19, captured the top title at the CBBF Canadian Bodybuilding Federation National (CBBF) Junior Men’s Bodybuilding qualifier in Winnipeg on August 9.

Swanson’s road to victory has been a long and disciplined one. Speaking to The Observer during a well-earned holiday in Kelowna, B.C., less than a week after his win, Swanson says,” I’m just hanging out with some friends, letting my body rest from all that training and dieting. I took the whole year off to focus on this competition. I haven’t had a summer, or been to the lake, or seen my friends.”

However, even during his vacation, training is never far from Swanson’s mind. “I didn’t take a whole week off from the gym,” he says. “I get a bit of summer, but I was back in the gym three or four days after [the competition in Winnipeg].”

Swanson, the son of Troy and Carla Swanson of Carlyle, has trained at Carlyle’s Built 4 Life Health and Fitness since he was 14. “I started working out when I was 12, when my Dad bought a home gym. I went to my first competition in 2011 and I won a provincial (Junior Men’s Bodybuilding) in 2012.”

“I progressively got more serious. I started lifting a few weights here and there. I got my first trainer when I was 14. I always talked about it. I didn’t know there were competitions for younger guys. I thought that maybe I’d compete when I was 25.”

“Colin and Leigh Keess from Estevan (now Saskatoon) were my first trainers. In 2012, George Farah became my trainer. He lives in New York and he’s trained Ty Green, who came second in the Mr. Olympia competition, which is like the Super Bowl of bodybuilding.”

“I’ve only met [George Farah] once, in Vegas. He travels around the world, training a lot of pros. I’ve gotten hold of him in Egypt, New York City, Australia. We keep in touch by texting, e-mailing, progress pictures, and I send him my weight. Progress pictures aren’t necessary with a local trainer,” Swanson adds. “But every Monday, I send [Farah] photos and records of my weights and we change the diet every single week.”

Swanson says that bodybuilding is an exacting sport that requires discipline, tenacity and almost-constant vigilance when it comes to training, diet, and mindset.

“This is a sport just like any sport,” he says. “But more so than a lot of other sports. Every day, you’ve got to bring 120 per cent. You can’t slack off. If you get off your diet or slack off on your training, it’s going to show on stage, the slightest thing. It’s all up to you, everything.”

“As for diet, ask my friends and family,” says Swanson. “I’m pretty much ‘on’ 24/7, but I’m only human. I eat six meals a day and two snacks. I have one cheat meal every week in the off-season, but most of the time, even those are beneficial to me. Instead of ice cream or chips, I’ll have two or three big burgers. Even with those, I’m balancing out my carbs and protein, but it varies. Those cheat meals can be healthy for the system once in a while, as a kind of a shock to the system.”

During competition at the national level, mental discipline is equally important, says Swanson. “I’ve never worked for something so hard in my life. I couldn’t have done anything else coming up to the competition. The last four months, it’s come down to this. If I happened to not do well, is that a waste?”

“It can really mess with your head. That’s why mental discipline is so important,” he says. “When you’re up on stage there are posing factors. You have to be able to pose yourself; you’re flexing every single muscle in your body. You’re sweating; you’re shaking. But you have to say to yourself, “I might be nervous, but I try not to show it.'”

“Before the competition, everybody’s backstage, pumping up,” he says. “I just put my headphones on and just do posing practice. You’re kind of in your own world. I listen to (motivational speaker) Eric Thomas and my iPod is filled with bodybuilding videos from YouTube.”

Swanson says the competition in Winnipeg was literally an all-day affair. “The pre-judging is in the morning. There’s just the judges and a few family members there. There’s just a small crowd. Eliminating people is what pre-judging is, usually.”

“The night show is more of a fun time for the audience. There’s music, there’s tons of people there and in my case, tons of people came from Carlyle to support me,” he says.

“But you can’t relax,” adds Swanson. “Even though most of the decisions are made in the [morning’s] pre-judging, it’s not a done deal. In a few hours, your body can change.”

Swanson says that during the afternoon of competition day, he looked at his body, to see if he needed rest, or something to eat. “You’re still not hydrated and after the pre-judging, you’re really drained. I had a few hours’ sleep and another meal before the final event. You do have to think about things and keep up the discipline right until the very end.”

In spite of achieving national championship status, Swanson says that he doesn’t consider this win his personal best. “I was very disappointed with the package that I got in,” he says. “I reached my goal, but it was a water problem. I cut water out too early and I came in flat. About two weeks before the show, I probably looked 100 per cent better than I did on the stage. I dehydrated a bit too early…It was just a little [training] miscommunication, but if I was judging myself, I’d give myself 70 per cent.”

Swanson’s national title has given him the opportunity to represent Canada for the next two years at the IBBF (International Bodybuilding Federation) World Junior Championships beginning in Morelia, Mexico, in October of this year. He has also been accepted to enter the University of Saskatchewan in Saskatoon, where he plans to study business administration.

Whatever his future holds, Swanson says that the support of his family and friends is invaluable. “They saw the whole journey. It was my goal and they knew my goal. I wanted to be a junior men’s champion and a national champion. I did it. They were pumped for me; I was pumped for me. To have a goal and actually do it is amazing.”


© Copyright 2015 Carlyle Observer

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Carlyle's Champion: Adam Swanson earns 2014 National Junior Men's Bodybuilding title

Right partner is key to meeting New Year’s resolution

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Bianca Roberts and Dominic Fraterrigo started alone on their weight loss journeys – and found each other along the way.

The two, both 23 and SUNY Buffalo State graduates, were bent on getting fit when they connected during the holidays two years ago on Facebook. They had mutual friends on the social media site, and she reached out to him after seeing a photo of him holding a puppy in his muscular right arm.

Roberts didn’t know at the time that the 6-foot-2 Fraterrigo, a former Buff State football offensive lineman, once weighed 325 pounds. He didn’t know that Roberts, 5 feet flat, once weighed 190 pounds.

“I was very addicted to food,” Roberts said. “I wore sweaters in the summer because I didn’t have any clothes that fit me. When I bought my size 16 pants in May 2011, and realized after a month of wearing those pants that they didn’t fit, that’s when I decided, ‘I’m not going to go any higher.’ ”

The couple already had shed weight by the time they went on their first date on Christmas Eve 2012, but resolved during the last two years to step up those efforts. Two months ago, at their lowest point weightwise, he weighed 218 pounds; she, 114 pounds.

They got fit by following keys to success that can work for New Year’s resolutions, and also are embraced by two regional wellness pros:

1. FIND A FRIEND

Roberts and Fraterrigo started working out and eating better together as soon as they started dating. “We’re each other’s nutritionist,” said Roberts, of Grand Island. Fraterrigo, of Kenmore, added, “We’ve both got each other’s backs, no matter what.” That includes encouraging – and sometimes cajoling – each other to make healthy choices.

“Perhaps the most effective habit for sticking to your New Year’s resolution or goals is forming or adopting a group that focuses on similar goals,” said Dan LiBurd, strength and conditioning assistant and nutritionist with the Buffalo Bills. The Bills have workout groups in the morning and evening. “It’s a resistance program and the players follow it two or three days a week,” LiBurd said. “What ends up happening is it creates not only compliance but motivation. You don’t want to be the individual who doesn’t show up for that morning group. There’s that competitive factor, too: If somebody’s able to do an activity for 20 minutes, I want to be able to do it at a higher intensity.”

2. Keep It SIMPLe

“New Year’s resolutions don’t have to be revolutions,” said Kelly Hahl, health and wellness programs manager for BlueCross BlueShield of Western New York. “By making your resolutions realistic, there is a greater chance for success. Small, simple changes can make a very big difference.”

LiBurd said it’s important to break goals into steps, which means focusing not only on outcomes, but process. “The outcome goal might be, ‘I want to lose 20 pounds,’ ” he said, “but what is the process goal? It might be to make sure I include three days of cardiovascular activity in order for me to reach this outcome goal.” This strategy, he said, will allow you to “start small and finish big.”

3. WRITE IT DOWN

Bills players left the team’s field house after the season ended this week with a goals sheet and workout books. They will focus on rest and recovery for a few weeks, but continue to eat right and exercise. “There’s always a plan going forward,” LiBurd said.

Roberts keeps logs in which she tracks her weight, all workouts and everything she eats. A Dominican University study showed that people who write down and share their goals with others as a means of support are more likely to achieve them.

4. SET BENCHMARKS

At One Bills Drive, various departments compete regularly in weight-loss challenges. LiBurd, 30, enters a bodybuilding contest, powerlifting competition, triathlon and marathon every year. “It sets a time frame and some sort of an outcome: there’s going to be a test, an event that measures how well I’ve performed,” he said.

Roberts lost weight preparing for a bikini contest. She and Fraterrigo look to build muscle for a powerlifting competition this spring, so have changed their diets and workout plans to add some weight. “Here in Buffalo,” LiBurd said, “people just come out of the woodwork for these bodybuilding and race competitions. You can use those events – which start to become popular in April and run through November – to say, ‘I’ve got four or five months to get myself in good shape and test myself.’ ”

5. HIRE A TRAINER

“There is an education element” to better fitness and nutrition, LiBurd said. Certified personal trainers can consistently point out that lasting results come with time, consistent effort and breaking things down into simple parts. “We’re trained to be motivators,” LiBurd said. “Our repertoire is not only instructing individuals on what to do in terms of proper exercise and nutrition, but creating our own little benchmarks to help people stay along the right path. Having that resource is instrumental for everyone, even trainers themselves.”

Roberts and Fraterrigo do the bulk of their fitness and nutrition work with trainer Nick Murphy in the University at Buffalo North Campus gym. The two found a 12-week training program worth the $150 apiece that it cost. They now are working with Murphy to establish Paramount Performance Physical Fitness. The trio have set up an Instagram page, as well as a page at facebook.com/parmountperformance.

6. STAY POSITIVE

Roberts and Fraterrigo reward themselves with pizza or an Oreo cookie every week or two as part of their healthier lifestyle, occasional choices that keep them from feeling deprived of some of their favorite foods – and they stay optimistic about the vast majority of choices they now make. “When you get really depressed or upset – and I’ve experienced it – you’re not going to see any change,” Robert said. “As soon as you change your mindset and say, ‘I can do this, it’s going to happen eventually, I just need patience,’ you see a dramatic change in yourself. It’s awesome.”

People should expect setbacks along the road to wellness, Hahl said. “If you make a mistake, it is important to revisit your goal and get back on track,” she advised. LiBurd encouraged people to understand those missteps, and learn from them.

“There is this perception that people who make resolutions are successful in their first attempt,” he said. “That is probably the biggest misconception. It’s repeated effort that creates success. That results in a greater ability to maintain.”

Related story: Read tips on how to choose a gym, Page 10 email: refresh@buffnews.com

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Right partner is key to meeting New Year’s resolution

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