.jpg )
Caveman Training - What Is It and Does It Work?
Caveman training has really caught on in mixed martial arts circles. It combines old school strength training with traditional exercise to formulate one hell of a full body workout. Although traditionally developed for athletes, it has been expanded for all types of people to help them accomplish all types of goals. It is great for building muscle mass, losing fat or for improving performance in particular activities. So what are the factors that make caveman training so special?
Caveman Training - What Is It and Does It Work?
Paleo Diet with Nora Gedgaudas
Tube. Duration : 28.28 Mins.
Paleo Diet with Nora Gedgaudas
Learn how the caveman diet still works today. Learn more at http://newconnexion.net/watch.
Paleo Diet with Nora Gedgaudas
Paleo Diet with Nora Gedgaudas
Paleo Diet with Nora Gedgaudas
Paleo Diet with Nora Gedgaudas
No URL Paleo Diet with Nora Gedgaudas
Pros and Cons of the Paleo Diet - Know the Different Effects of This Caveman Program on Your Body
Archeological studies show that Paleolithic men were agile and strong. They were not heavy-weight based on modern standards, and they were also free from degenerative diseases of our time like osteoporosis, diabetes, and cardiac disorders. It was revealed that their overall health and fitness were not only due to their hectic lifestyles, but basically due to the food they ate. This is known today as the Paleo Diet.
Pros and Cons of the Paleo Diet - Know the Different Effects of This Caveman Program on Your Body
Caveman Diet Day 1 Update
Tube. Duration : 2.20 Mins.
Caveman Diet Day 1 Update
After finishing day 1 and 2 of the Caveman Diet I weigh in with my thoughts and weight lost from the diet. You can see more details here on the diet http://w...
Caveman Diet Day 1 Update
Caveman Diet Day 1 Update
Caveman Diet Day 1 Update
Caveman Diet Day 1 Update
No URL Caveman Diet Day 1 Update
Paleo Diet Plan: The Pros And Cons Of The Paleo/Primal/Caveman Diet
It's almost a certainty that if you start talking about the paleo diet plan with folks you're going to come up against some resistance.
Paleo Diet Plan: The Pros And Cons Of The Paleo/Primal/Caveman Diet
George Carlin on Fat People
Video Clips. Duration : 8.43 Mins.
George Carlin on Fat People
UNCENSORED* George Carlin Talks About Fat People.
George Carlin on Fat People
George Carlin on Fat People
George Carlin on Fat People
George Carlin on Fat People
No URL George Carlin on Fat People
Caveman Nutrition: Is This The Right Way To Eat For Fat Loss
John Williams, Ph.D., has degrees in archaeology and anthropology. His research and fieldwork has focused on the Paleolithic and Neolithic of the "Old World", which basically means the Stone Age of Europe, Africa and Asia. John has always had an interest in nutrition, which actually works quite well within prehistoric studies, because our past was one big food quest.
Caveman Nutrition: Is This The Right Way To Eat For Fat Loss
You should apparently eat banquet first...
Video Clips. Duration : 2.98 Mins.
You should apparently eat banquet first...
A video of me explaining something I did as a kid and something I still do today... Please like/share/subscribe! :)
You should apparently eat banquet first...
You should apparently eat banquet first...
You should apparently eat banquet first...
You should apparently eat banquet first...
No URL You should apparently eat banquet first...
What Is the Paleo Diet (Caveman Diet) and Can You Can Lose Weight on It?
The Paleo (short for Paleolithic) diet, also known as the Caveman Diet, may sound like a strange and faddy idea. Maybe it comes across as a bit too odd for you to give it a try. But really it's not as quirky as is may first appear - it's mostly about eating the kind of foods our ancestors ate, and that's important. In this article we'll find out why.
What Is the Paleo Diet (Caveman Diet) and Can You Can Lose Weight on It?
How to Survive If You're Lost in the Woods
Tube. Duration : 3.17 Mins.
How to Survive If You're Lost in the Woods
Getting out of the wilderness alive is a matter of knowing what to do and what not to do.
How to Survive If You're Lost in the Woods
How to Survive If You're Lost in the Woods
How to Survive If You're Lost in the Woods
How to Survive If You're Lost in the Woods
No URL How to Survive If You're Lost in the Woods
Caveman Nutrition: Is This The Right Way To Eat For Fat Loss
John Williams, Ph.D., has degrees in archaeology and anthropology. His research and fieldwork has focused on the Paleolithic and Neolithic of the "Old World", which basically means the Stone Age of Europe, Africa and Asia. John has always had an interest in nutrition, which actually works quite well within prehistoric studies, because our past was one big food quest.
Caveman Nutrition: Is This The Right Way To Eat For Fat Loss
Paleo Cro-Magnon Caveman Diet-1
Video Clips. Duration : 5.28 Mins.
Paleo Cro-Magnon Caveman Diet-1
Created using Serif MoviePlus!
Paleo Cro-Magnon Caveman Diet-1
Paleo Cro-Magnon Caveman Diet-1
Paleo Cro-Magnon Caveman Diet-1
Paleo Cro-Magnon Caveman Diet-1
No URL Paleo Cro-Magnon Caveman Diet-1
How to Lose Weight With the Paleo Diet
The Paleo or Paleolithic diet is based on what humans ate in the Paleolithic age. People were simple hunter-gatherers at that time. They ate whatever they found or killed. They would seldom eat big meals - with the possible exception of meat if they managed to kill a big animal. Food was never stored or preserved. Everything was eaten raw and fresh. It is not known if they cooked their meat or not.
How to Lose Weight With the Paleo Diet
Ian Utile Personal Health Goals Jan 27th 2013
Tube. Duration : 2.50 Mins.
Ian Utile Personal Health Goals Jan 27th 2013
I wanted to post a video of my personal health goals this year and be accountable to it :) I had a big wake up call, Thanksgiving day this last year, about t...
Ian Utile Personal Health Goals Jan 27th 2013
Ian Utile Personal Health Goals Jan 27th 2013
Ian Utile Personal Health Goals Jan 27th 2013
Ian Utile Personal Health Goals Jan 27th 2013
No URL Ian Utile Personal Health Goals Jan 27th 2013
Caveman Nutrition: Is This The Right Way To Eat For Fat Loss
John Williams, Ph.D., has degrees in archaeology and anthropology. His research and fieldwork has focused on the Paleolithic and Neolithic of the "Old World", which basically means the Stone Age of Europe, Africa and Asia. John has always had an interest in nutrition, which actually works quite well within prehistoric studies, because our past was one big food quest.
Caveman Nutrition: Is This The Right Way To Eat For Fat Loss
Paleo Diet Before and After Pictures
Tube. Duration : 7.30 Mins.
Paleo Diet Before and After Pictures
http://tinyurl.com/PaloDiet Check out my Paleo Diet Before and After Pictures! Then check out the amazing system that helped me lose weight AND get rid of my...
Paleo Diet Before and After Pictures
Paleo Diet Before and After Pictures
Paleo Diet Before and After Pictures
Paleo Diet Before and After Pictures
No URL Paleo Diet Before and After Pictures
How to Lose Weight With the Paleo Diet
The Paleo or Paleolithic diet is based on what humans ate in the Paleolithic age. People were simple hunter-gatherers at that time. They ate whatever they found or killed. They would seldom eat big meals - with the possible exception of meat if they managed to kill a big animal. Food was never stored or preserved. Everything was eaten raw and fresh. It is not known if they cooked their meat or not.
How to Lose Weight With the Paleo Diet
VLOG: Falcons Gameday + Paleo Pancakes - January 20, 2013
Tube. Duration : 16.98 Mins.
VLOG: Falcons Gameday + Paleo Pancakes - January 20, 2013
http://www.youtube.com/beeutifullymade I hope you enjoy just a little window into our everyday life! This VLOG is just another facet of BeeUtifullyMade as it...
VLOG: Falcons Gameday + Paleo Pancakes - January 20, 2013
VLOG: Falcons Gameday + Paleo Pancakes - January 20, 2013
VLOG: Falcons Gameday + Paleo Pancakes - January 20, 2013
VLOG: Falcons Gameday + Paleo Pancakes - January 20, 2013
No URL VLOG: Falcons Gameday + Paleo Pancakes - January 20, 2013
http://www.youtube.com/beeutifullymade I hope you enjoy just a little window into our everyday life! This VLOG is just another facet of BeeUtifullyMade as it...
Keywords:
The Paleo Diet Rules Out All Grains, Refined Foods and Sugars
Caveman Diet
How to Lose Weight With the Paleo Diet
The Paleolithic people did not plant any foods. Grains were unheard of. There were no high carbohydrate foods except fruit or berries, and those were only eaten in season. In our age, the majority of our calories come from grains and refined foods. If we cut out all grains and refined foods from our diets, our calorie intake would probably be halved. This alone would guarantee weight loss.
How to Lose Weight With the Paleo Diet
The Paleo Diet Rules Out All Trans Fats and Fried Foods
The only fats that Paleo people ate were those in the meat or fish they hunted. There is evidence that they always ate all the fat of the animals they caught. But, there were no grain-fed meats available then so meats were less fatty. Fish fats are good because they contained little to no saturated fats. Pasture fed animal fat would also be acceptable. All trans fats and hydrolyzed fats are out. You can eat a little butter if need be.
The Paleo Diet Does not Include Dairy. Dairy products were unknown as there were not yet domesticated animals and farming. The use of dairy products should be kept to a minimum, if possible only using dairy products from pasture fed animals.
The Paleo Diet Includes Plenty of:
Vegetables and herbs. Leafy vegetables and herbs are packed full of antioxidants, vitamins and minerals. These give resistance to disease and keep you healthy. Your Paleo diet should include a good variety of leafy vegetables, preferably organic, and eaten raw.
Plenty of fish and meat - all pasture fed. All the organs as well as the meat and fat were eaten. Your diet should include sufficient proteins in the form of pasture fed animals and fish
Eggs, nuts, fruits were allowed in the Paleo Diet
The Paleo Lifestyle:
Apart from the diet, the Paleo lifestyle would include plenty of exercise while seeking for food, small frequent meals were eaten as they went along. To lose weight and keep trim, it is necessary to begin an exercise program if you have not already done so. Exercise builds muscle while burning fat.
Some tips for succeeding with the Paleo Diet for Weight Loss include:
Always plan ahead, make sure you have the correct food types available so you are not tempted to cheat.
Eat small frequent meals before you get hungry
Never starve yourself
You choose your own foods at your local supermarket
Your rule of thumb should be, if it can be picked or hunted, it is healthy. This helps you to make rapid judgments as to what is good and what is not.
If you are overweight, following the Paleo diet is a guarantee for losing weight. All the sugary, refined foods, junk foods and fries that cause us to gain weight, are eliminated and replaced by the healthy high quantities of fruits, vegetables, especially green leafy vegetables, nuts, eggs and proteins. All these foods are low calorie and do not contribute to obesity, even when eaten in larger quantities. The Paleo Diet is not really a diet, it should become a way of life so that after losing your excess weight, you will maintain your weight and your lean and trim figure.
How to Lose Weight With the Paleo Diet
http://tinyurl.com/PaloDiet Check out my Paleo Diet Before and After Pictures! Then check out the amazing system that helped me lose weight AND get rid of my...
Keywords:
CB: John, you have an interesting background. Now, let's talk about North American nutrition for gaining muscle and losing fat. What's new in nutrition approaches for athletes, fat loss, and health?
Caveman Diet
Caveman Nutrition: Is This The Right Way To Eat For Fat Loss
JW:
I try to stay current with nutritional literature for my own interests, but I don't want to get in over my head with respect to performance nutrition for athletes. Others like John Berardi, who make a living in this field, would be better suited to discuss the latest and greatest approaches.
Caveman Nutrition: Is This The Right Way To Eat For Fat Loss
I have been reading a lot about fish oil lately, and its positive effects for both overall health and positive effects on body composition. Adding a little fish oil in your diet is one of the easiest ways to boost your metabolism. Recent studies have shown that as little as 3 grams of combined EPA and DHA (both omega-3 fatty acids) can speed your metabolic rate by about 400 k/cal per day.
These long-chain fatty acids also have a host of great health benefits, including brain health, antioxidant and anti-inflammatory effects, better sugar management, and more. So by doing something as simple as popping a couple of fish oil caps with each meal, you can live a longer, leaner, brainier life!
CB: John, do you have any other superfoods that you think absolutely must be in everyone's diet?
JW:
Fish oil would be one, for the reasons given in the previous answer. Another must-have in everyone's diet is spinach. Among the leafy greens, spinach offers some of the best benefits in terms of vitamins and micronutrients. It's chock full of important phytochemicals, vitamin A, B vitamins, calcium, phosphorous, iron, folate and potassium.
But that's not all! Spinach is also one of the most alkaline foods available, which means that it helps neutralize acidic foods that are common in high protein diets. So by adding more spinach to our diet, we can alleviate a lot of stress on our muscles and bones.
I also think that most people could benefit from simply increasing their daily intake of fresh veggies and fruit. I'm not talking fruit juice or even V8, but the real deal: every color and variety of vegetables and fruit that you know of. This isn't groundbreaking news, but fresh fruit and vegetables provide an enormous amount of benefits, ranging from anti-cancer properties to improved blood lipids to increased energy.
Another food of the grain variety that I think many people would benefit from is quinoa (pronounced "KEEN-oowa"). It's a South American grain domesticated by the predecessors of the Incas that grows on a plant that looks a lot like spinach. So it's a "leafy grain" rather than a grass grain such as wheat and corn.
Quinoa is gluten-free, and contains none of the allergens common to grains from the grass family such as wheat, rye, barley, oats, and corn. Furthermore, quinoa contains lysine, an amino acid deficient in many grains, making it a complete protein. Quinoa is also an excellent source of calcium, magnesium, iron, phosphorus, and B vitamins. It's one of the good guys in the grain family, so pick some up next time your in a whole foods-type market.
CB: Are there any nutrition-fat loss myths that you would like to clear up?
JW:
With respect to the recent swing of the pendulum to low-carb diets, it seems that a lot of people used that as an excuse not to eat vegetables. Low carb diets certainly have their benefits for many people, but there is absolutely no excuse for avoiding a big serving of broccoli for fear of a few extra carbs. Unless it's drenched in margarine, broccoli (or insert any leafy green here) can do nothing but good.
CB: Thanks John. I believe that eating large amounts of fibrous vegetables is one of the keys to getting, and staying lean. How do you think someone should eat to get lean? Does eating to stay lean differ from getting lean?
JW:
Let me address the last question first: The ideal situation is to learn how to eat to maximize both your performance and health goals, and simply eat more or less according to how much muscle you want to gain versus how much fat you want to lose. In other words, eating to get lean and eating to stay lean would differ only in overall calories consumed.
There are certainly cases when someone would benefit from a more extreme diet like Atkins to remove years of overindulgence and bad dietary choices, but the danger is always there that the person will rebound unless they learn how to eat properly.
So, how do we eat to get (and stay) lean? I have a few simple rules, like caloric balance, sufficient protein, lots of whole veggies and fruit, no processed carbs outside of the post-workout window, balanced fats - and let's not forget the other side of the coin: activity (preferably a mixture of heavy lifting and some sort of cardio). There are certainly a lot of details within those rules, and tricks to make it work for your individual goals, but it all boils down to those simple rules.
My good friend John Berardi has spoken extensively on how some people have a tendency to replace hard lifting, and even a healthy diet, with the acquisition of knowledge. These folks have mediocre or even poor physiques, yet all of their time is spent in pursuit of the holy grail of fitness and nutrition knowledge. How many carbs does that 5.8 oz serving of artichoke have, and how will this affect insulin levels? Who cares, just eat the darn thing and go lift some heavy weights! The fact remains that it takes hard work in the gym to get a good physique, in addition to knowledge about how to lift and what to eat.
Obviously, the road goes both ways, and there are still hordes of folks out there that don't know an artichoke from a Twinkie, but the key is to not get lost in the minutia and neglect what really matters: a balanced diet and hard training.
CB: You have a Ph.D. in archaeology, and you've researched evolution and nutrition, correct? What lessons have you learned from your studies? How have we evolved to eat? Does it differ geographically?
JW:
That's right, Craig. We archaeologists love to make fun of trendy "Paleo-diets" and books like Neanderthin. There was no single paleo-diet; people during the Paleolithic ate whatever they could get their hands on, and what they ate depended upon what region of the world they were living. I recently talked with Erik Trinkaus, a paleoanthropologist and the world's premier expert on Neanderthals, and he summarized his thoughts on the matter by saying "the Neanderthal world was in no way idyllic. These folks had hard lives and died young, and their version of a paleo-diet was to eat whatever didn't eat them first".
That being said, there are certain lessons we can learn about our past that can help us understand why we're having so many diet-related problems today.
I have a few simple lessons from the archaeological record concerning nutrition:
1) Eat more protein and less of the other stuff.
In a nutshell, we've been eating a diet rich in plants, fish, and animals for millions of years now. There have been many studies published in peer-reviewed journals demonstrating that getting your protein consumption over the 10-15% national average has positive benefits in terms of body composition and blood lipids.
2) Get your carbs from their source.
Paleolithic people didn't have Krispy Kreme, otherwise they'd be as fat as your average sugar junkie today. Outside of the post-workout window, when simple sugars and fast-absorbing protein is desirable, we can all benefit from avoiding all of the hyper-processed food that litters the aisles of our grocery stores, and opting instead for foods in their original, unadulterated state. If you took a look in my kitchen cabinets, you'd see a variety of whole grains and legumes: quinoa, barley, steel-cut oats, oat bran, wheat bran, lentils, split peas, and chick peas.
3) Eat your veggies and fruit.
It's clear that we've evolved to reap the benefits of a diet rich in veggies and fruit, judging from the preserved remains of literally hundreds of varieties of wild plant foods at sites such as Ohalo II, a 23,000 year old fishing camp on the Sea of Galilee. I never realized how many veggie haters there are until I started trying to get my friends and family to eat more of them.
After months of avoidance, I finally convinced a good friend of mine to increase his vegetable intake. He was by no means fat, but he was getting frustrated with a slowly growing tire around his waist. I gave him some recipes to make things like broccoli and spinach more palatable, and he eventually took my advice. After this change, he is leaner than he has ever been in his life, and he is constantly telling me how much energy he has.
4) Balance those fats.
This is an issue that really ties-in with my prehistoric research. It's interesting to note how skewed the fatty-acid profile of the modern western diet is towards saturated fat and omega-6's, at the expense of monounsaturated and omega-3's. In our not so distant past, this wouldn't have been possible, because wild animals don't store so much overall fat, and they weren't fed corn meal to inflate the omega-6's in their adipose tissue. Also, our ancestors got a lot more omega-3's from wild plants, animals, and fish. All in all, it looks like we've evolved on a diet with a good amount of monounsaturated fats from nuts, seeds, and animals, as well as a nearly equal amount of omega-6's to omega-3's. Tons of studies have shown that an inflated omega-6 to omega-3 ratio is contributes to heart disease, diabetes, and obesity, while getting a more balanced fatty-acid profile, including sufficient monounsaturated fats, actually protects against these health problems. What's the solution? Free range meat and eggs are always a good choice, and when you're buying meat from feedlot animals, go for the leanest varieties. Throw-out any corn oil in your cupboards and replace it with olive oil, and then eat plenty of fish and/or supplement with flax and fish oil.
CB: Thanks John. Excellent info. Simple guidelines. Focus on whole, natural foods.
Caveman Nutrition: Is This The Right Way To Eat For Fat Loss
I wanted to post a video of my personal health goals this year and be accountable to it :) I had a big wake up call, Thanksgiving day this last year, about t...
Keywords:
The Paleo Diet Rules Out All Grains, Refined Foods and Sugars
Caveman Diet
How to Lose Weight With the Paleo Diet
The Paleolithic people did not plant any foods. Grains were unheard of. There were no high carbohydrate foods except fruit or berries, and those were only eaten in season. In our age, the majority of our calories come from grains and refined foods. If we cut out all grains and refined foods from our diets, our calorie intake would probably be halved. This alone would guarantee weight loss.
How to Lose Weight With the Paleo Diet
The Paleo Diet Rules Out All Trans Fats and Fried Foods
The only fats that Paleo people ate were those in the meat or fish they hunted. There is evidence that they always ate all the fat of the animals they caught. But, there were no grain-fed meats available then so meats were less fatty. Fish fats are good because they contained little to no saturated fats. Pasture fed animal fat would also be acceptable. All trans fats and hydrolyzed fats are out. You can eat a little butter if need be.
The Paleo Diet Does not Include Dairy. Dairy products were unknown as there were not yet domesticated animals and farming. The use of dairy products should be kept to a minimum, if possible only using dairy products from pasture fed animals.
The Paleo Diet Includes Plenty of:
Vegetables and herbs. Leafy vegetables and herbs are packed full of antioxidants, vitamins and minerals. These give resistance to disease and keep you healthy. Your Paleo diet should include a good variety of leafy vegetables, preferably organic, and eaten raw.
Plenty of fish and meat - all pasture fed. All the organs as well as the meat and fat were eaten. Your diet should include sufficient proteins in the form of pasture fed animals and fish
Eggs, nuts, fruits were allowed in the Paleo Diet
The Paleo Lifestyle:
Apart from the diet, the Paleo lifestyle would include plenty of exercise while seeking for food, small frequent meals were eaten as they went along. To lose weight and keep trim, it is necessary to begin an exercise program if you have not already done so. Exercise builds muscle while burning fat.
Some tips for succeeding with the Paleo Diet for Weight Loss include:
Always plan ahead, make sure you have the correct food types available so you are not tempted to cheat.
Eat small frequent meals before you get hungry
Never starve yourself
You choose your own foods at your local supermarket
Your rule of thumb should be, if it can be picked or hunted, it is healthy. This helps you to make rapid judgments as to what is good and what is not.
If you are overweight, following the Paleo diet is a guarantee for losing weight. All the sugary, refined foods, junk foods and fries that cause us to gain weight, are eliminated and replaced by the healthy high quantities of fruits, vegetables, especially green leafy vegetables, nuts, eggs and proteins. All these foods are low calorie and do not contribute to obesity, even when eaten in larger quantities. The Paleo Diet is not really a diet, it should become a way of life so that after losing your excess weight, you will maintain your weight and your lean and trim figure.
How to Lose Weight With the Paleo Diet
Created using Serif MoviePlus!
Keywords:
CB: John, you have an interesting background. Now, let's talk about North American nutrition for gaining muscle and losing fat. What's new in nutrition approaches for athletes, fat loss, and health?
Caveman Diet
Caveman Nutrition: Is This The Right Way To Eat For Fat Loss
JW:
I try to stay current with nutritional literature for my own interests, but I don't want to get in over my head with respect to performance nutrition for athletes. Others like John Berardi, who make a living in this field, would be better suited to discuss the latest and greatest approaches.
Caveman Nutrition: Is This The Right Way To Eat For Fat Loss
I have been reading a lot about fish oil lately, and its positive effects for both overall health and positive effects on body composition. Adding a little fish oil in your diet is one of the easiest ways to boost your metabolism. Recent studies have shown that as little as 3 grams of combined EPA and DHA (both omega-3 fatty acids) can speed your metabolic rate by about 400 k/cal per day.
These long-chain fatty acids also have a host of great health benefits, including brain health, antioxidant and anti-inflammatory effects, better sugar management, and more. So by doing something as simple as popping a couple of fish oil caps with each meal, you can live a longer, leaner, brainier life!
CB: John, do you have any other superfoods that you think absolutely must be in everyone's diet?
JW:
Fish oil would be one, for the reasons given in the previous answer. Another must-have in everyone's diet is spinach. Among the leafy greens, spinach offers some of the best benefits in terms of vitamins and micronutrients. It's chock full of important phytochemicals, vitamin A, B vitamins, calcium, phosphorous, iron, folate and potassium.
But that's not all! Spinach is also one of the most alkaline foods available, which means that it helps neutralize acidic foods that are common in high protein diets. So by adding more spinach to our diet, we can alleviate a lot of stress on our muscles and bones.
I also think that most people could benefit from simply increasing their daily intake of fresh veggies and fruit. I'm not talking fruit juice or even V8, but the real deal: every color and variety of vegetables and fruit that you know of. This isn't groundbreaking news, but fresh fruit and vegetables provide an enormous amount of benefits, ranging from anti-cancer properties to improved blood lipids to increased energy.
Another food of the grain variety that I think many people would benefit from is quinoa (pronounced "KEEN-oowa"). It's a South American grain domesticated by the predecessors of the Incas that grows on a plant that looks a lot like spinach. So it's a "leafy grain" rather than a grass grain such as wheat and corn.
Quinoa is gluten-free, and contains none of the allergens common to grains from the grass family such as wheat, rye, barley, oats, and corn. Furthermore, quinoa contains lysine, an amino acid deficient in many grains, making it a complete protein. Quinoa is also an excellent source of calcium, magnesium, iron, phosphorus, and B vitamins. It's one of the good guys in the grain family, so pick some up next time your in a whole foods-type market.
CB: Are there any nutrition-fat loss myths that you would like to clear up?
JW:
With respect to the recent swing of the pendulum to low-carb diets, it seems that a lot of people used that as an excuse not to eat vegetables. Low carb diets certainly have their benefits for many people, but there is absolutely no excuse for avoiding a big serving of broccoli for fear of a few extra carbs. Unless it's drenched in margarine, broccoli (or insert any leafy green here) can do nothing but good.
CB: Thanks John. I believe that eating large amounts of fibrous vegetables is one of the keys to getting, and staying lean. How do you think someone should eat to get lean? Does eating to stay lean differ from getting lean?
JW:
Let me address the last question first: The ideal situation is to learn how to eat to maximize both your performance and health goals, and simply eat more or less according to how much muscle you want to gain versus how much fat you want to lose. In other words, eating to get lean and eating to stay lean would differ only in overall calories consumed.
There are certainly cases when someone would benefit from a more extreme diet like Atkins to remove years of overindulgence and bad dietary choices, but the danger is always there that the person will rebound unless they learn how to eat properly.
So, how do we eat to get (and stay) lean? I have a few simple rules, like caloric balance, sufficient protein, lots of whole veggies and fruit, no processed carbs outside of the post-workout window, balanced fats - and let's not forget the other side of the coin: activity (preferably a mixture of heavy lifting and some sort of cardio). There are certainly a lot of details within those rules, and tricks to make it work for your individual goals, but it all boils down to those simple rules.
My good friend John Berardi has spoken extensively on how some people have a tendency to replace hard lifting, and even a healthy diet, with the acquisition of knowledge. These folks have mediocre or even poor physiques, yet all of their time is spent in pursuit of the holy grail of fitness and nutrition knowledge. How many carbs does that 5.8 oz serving of artichoke have, and how will this affect insulin levels? Who cares, just eat the darn thing and go lift some heavy weights! The fact remains that it takes hard work in the gym to get a good physique, in addition to knowledge about how to lift and what to eat.
Obviously, the road goes both ways, and there are still hordes of folks out there that don't know an artichoke from a Twinkie, but the key is to not get lost in the minutia and neglect what really matters: a balanced diet and hard training.
CB: You have a Ph.D. in archaeology, and you've researched evolution and nutrition, correct? What lessons have you learned from your studies? How have we evolved to eat? Does it differ geographically?
JW:
That's right, Craig. We archaeologists love to make fun of trendy "Paleo-diets" and books like Neanderthin. There was no single paleo-diet; people during the Paleolithic ate whatever they could get their hands on, and what they ate depended upon what region of the world they were living. I recently talked with Erik Trinkaus, a paleoanthropologist and the world's premier expert on Neanderthals, and he summarized his thoughts on the matter by saying "the Neanderthal world was in no way idyllic. These folks had hard lives and died young, and their version of a paleo-diet was to eat whatever didn't eat them first".
That being said, there are certain lessons we can learn about our past that can help us understand why we're having so many diet-related problems today.
I have a few simple lessons from the archaeological record concerning nutrition:
1) Eat more protein and less of the other stuff.
In a nutshell, we've been eating a diet rich in plants, fish, and animals for millions of years now. There have been many studies published in peer-reviewed journals demonstrating that getting your protein consumption over the 10-15% national average has positive benefits in terms of body composition and blood lipids.
2) Get your carbs from their source.
Paleolithic people didn't have Krispy Kreme, otherwise they'd be as fat as your average sugar junkie today. Outside of the post-workout window, when simple sugars and fast-absorbing protein is desirable, we can all benefit from avoiding all of the hyper-processed food that litters the aisles of our grocery stores, and opting instead for foods in their original, unadulterated state. If you took a look in my kitchen cabinets, you'd see a variety of whole grains and legumes: quinoa, barley, steel-cut oats, oat bran, wheat bran, lentils, split peas, and chick peas.
3) Eat your veggies and fruit.
It's clear that we've evolved to reap the benefits of a diet rich in veggies and fruit, judging from the preserved remains of literally hundreds of varieties of wild plant foods at sites such as Ohalo II, a 23,000 year old fishing camp on the Sea of Galilee. I never realized how many veggie haters there are until I started trying to get my friends and family to eat more of them.
After months of avoidance, I finally convinced a good friend of mine to increase his vegetable intake. He was by no means fat, but he was getting frustrated with a slowly growing tire around his waist. I gave him some recipes to make things like broccoli and spinach more palatable, and he eventually took my advice. After this change, he is leaner than he has ever been in his life, and he is constantly telling me how much energy he has.
4) Balance those fats.
This is an issue that really ties-in with my prehistoric research. It's interesting to note how skewed the fatty-acid profile of the modern western diet is towards saturated fat and omega-6's, at the expense of monounsaturated and omega-3's. In our not so distant past, this wouldn't have been possible, because wild animals don't store so much overall fat, and they weren't fed corn meal to inflate the omega-6's in their adipose tissue. Also, our ancestors got a lot more omega-3's from wild plants, animals, and fish. All in all, it looks like we've evolved on a diet with a good amount of monounsaturated fats from nuts, seeds, and animals, as well as a nearly equal amount of omega-6's to omega-3's. Tons of studies have shown that an inflated omega-6 to omega-3 ratio is contributes to heart disease, diabetes, and obesity, while getting a more balanced fatty-acid profile, including sufficient monounsaturated fats, actually protects against these health problems. What's the solution? Free range meat and eggs are always a good choice, and when you're buying meat from feedlot animals, go for the leanest varieties. Throw-out any corn oil in your cupboards and replace it with olive oil, and then eat plenty of fish and/or supplement with flax and fish oil.
CB: Thanks John. Excellent info. Simple guidelines. Focus on whole, natural foods.
Caveman Nutrition: Is This The Right Way To Eat For Fat Loss
Getting out of the wilderness alive is a matter of knowing what to do and what not to do.
Tags:
Not So Fast
Caveman Diet
What Is the Paleo Diet (Caveman Diet) and Can You Can Lose Weight on It?
Evolution is a slow process, at least as far as mere mortals like us are concerned. We evolved over a period of hundreds of thousands of years eating a particular kind of diet: one consisting mainly of protein and fat with, perhaps, a few carbohydrates from berries and starchy native plants. During the long era of 'hunter-gathering' we had not yet begun to grow our own crops for food. We had to rely on the foodstuffs that were available from the environment around us. In my part of the world (the Highlands of Scotland) that happened to be shellfish from the windswept, rocky coasts. And there is a great deal of evidence here in the form of 'shell middens' which are great piles of shells, discovered by archaeologists, heaped up outside the mouths of the caves where my distant ancestors once lived.
What Is the Paleo Diet (Caveman Diet) and Can You Can Lose Weight on It?
These hardy ancestors survived. We know this because, otherwise, we wouldn't be here to ponder the mysteries of their diet. It may have been a hard existence but we shouldn't assume this in all cases. There's a good chance that, in some parts of the world at least, food was abundant and readily available.
What's 'Paleo' All About?
Paleo, as I mentioned in the intro, is short for Paleolithic. It refers to the period very roughly 750,000 years ago up to about 15,000 years ago during which humans first began to make chipped-stone tools. The idea behind the so-called Paleo Diet is that we should eat the kind of foodstuffs that humans from that historical period ate. The reasoning behind this is that we have not yet evolved away from the adaption to the kinds of food they ate back then. 15,000 years really isn't long in evolutionary terms and it would be a big ask for humans to have been able to adapt completely to our very different modern diet within that time.
Sugar and Starch
If you think about human diet in the terms and over the timescales I've mentioned above you'll begin to see that large quantities of carbohydrate-rich food, containing lots of sugar and starch, are a recent addition. Perhaps it's the case, as advocates of low-carb and Paleo-type diets claim, that our bodies are just not adapted to deal with all this stodge. We assume that our ancestors didn't suffer greatly from problems of obesity because they had little food to eat and spent most of their time running about chasing it. But maybe that's just not true. In the places where food was readily available our ancestors may have led relatively sedentary lives. Maybe they didn't become obese because they were living on a diet to which they were properly and fully adapted.
What if we are now seeing the terrible consequences of this great dietary change in our modern epidemics of obesity, heart disease, diabetes and even cancer?
Facing Up & Losing Weight
Perhaps it's time to face up to the idea that our modern diet is nutritionally lacking. We assume that it's healthy for us to eat foodstuffs like bread and pasta because that's what we have been told for the last 40 or 50 years. But the research behind human diet is really in its infancy, so it's way too early to claim that we have all the answers.
Personally I would rather trust a diet that humans lived on for hundred of thousands of years than one they have lived on for perhaps just a couple of centuries. Maybe I'm just lucky in that I really love the kinds of foods you can eat on low-carb and Paleo diets. I know from around 8 years of personal experience that, when I switch back to a carbohydrate-heavy diet, my weight increases very rapidly. I can lose the weight again quickly when I switch back to Paleo. This isn't scientific evidence but it works for me.
I'm also lucky that I live right by the sea. I can go down to the beach, get some clams, cook them up, eat them, then throw the shells back down on the shore. I'm making my own little Paleolithic shell midden down there!
What Is the Paleo Diet (Caveman Diet) and Can You Can Lose Weight on It?
A video of me explaining something I did as a kid and something I still do today... Please like/share/subscribe! :)
Tags:
CB: John, you have an interesting background. Now, let's talk about North American nutrition for gaining muscle and losing fat. What's new in nutrition approaches for athletes, fat loss, and health?
Caveman Diet
Caveman Nutrition: Is This The Right Way To Eat For Fat Loss
JW:
I try to stay current with nutritional literature for my own interests, but I don't want to get in over my head with respect to performance nutrition for athletes. Others like John Berardi, who make a living in this field, would be better suited to discuss the latest and greatest approaches.
Caveman Nutrition: Is This The Right Way To Eat For Fat Loss
I have been reading a lot about fish oil lately, and its positive effects for both overall health and positive effects on body composition. Adding a little fish oil in your diet is one of the easiest ways to boost your metabolism. Recent studies have shown that as little as 3 grams of combined EPA and DHA (both omega-3 fatty acids) can speed your metabolic rate by about 400 k/cal per day.
These long-chain fatty acids also have a host of great health benefits, including brain health, antioxidant and anti-inflammatory effects, better sugar management, and more. So by doing something as simple as popping a couple of fish oil caps with each meal, you can live a longer, leaner, brainier life!
CB: John, do you have any other superfoods that you think absolutely must be in everyone's diet?
JW:
Fish oil would be one, for the reasons given in the previous answer. Another must-have in everyone's diet is spinach. Among the leafy greens, spinach offers some of the best benefits in terms of vitamins and micronutrients. It's chock full of important phytochemicals, vitamin A, B vitamins, calcium, phosphorous, iron, folate and potassium.
But that's not all! Spinach is also one of the most alkaline foods available, which means that it helps neutralize acidic foods that are common in high protein diets. So by adding more spinach to our diet, we can alleviate a lot of stress on our muscles and bones.
I also think that most people could benefit from simply increasing their daily intake of fresh veggies and fruit. I'm not talking fruit juice or even V8, but the real deal: every color and variety of vegetables and fruit that you know of. This isn't groundbreaking news, but fresh fruit and vegetables provide an enormous amount of benefits, ranging from anti-cancer properties to improved blood lipids to increased energy.
Another food of the grain variety that I think many people would benefit from is quinoa (pronounced "KEEN-oowa"). It's a South American grain domesticated by the predecessors of the Incas that grows on a plant that looks a lot like spinach. So it's a "leafy grain" rather than a grass grain such as wheat and corn.
Quinoa is gluten-free, and contains none of the allergens common to grains from the grass family such as wheat, rye, barley, oats, and corn. Furthermore, quinoa contains lysine, an amino acid deficient in many grains, making it a complete protein. Quinoa is also an excellent source of calcium, magnesium, iron, phosphorus, and B vitamins. It's one of the good guys in the grain family, so pick some up next time your in a whole foods-type market.
CB: Are there any nutrition-fat loss myths that you would like to clear up?
JW:
With respect to the recent swing of the pendulum to low-carb diets, it seems that a lot of people used that as an excuse not to eat vegetables. Low carb diets certainly have their benefits for many people, but there is absolutely no excuse for avoiding a big serving of broccoli for fear of a few extra carbs. Unless it's drenched in margarine, broccoli (or insert any leafy green here) can do nothing but good.
CB: Thanks John. I believe that eating large amounts of fibrous vegetables is one of the keys to getting, and staying lean. How do you think someone should eat to get lean? Does eating to stay lean differ from getting lean?
JW:
Let me address the last question first: The ideal situation is to learn how to eat to maximize both your performance and health goals, and simply eat more or less according to how much muscle you want to gain versus how much fat you want to lose. In other words, eating to get lean and eating to stay lean would differ only in overall calories consumed.
There are certainly cases when someone would benefit from a more extreme diet like Atkins to remove years of overindulgence and bad dietary choices, but the danger is always there that the person will rebound unless they learn how to eat properly.
So, how do we eat to get (and stay) lean? I have a few simple rules, like caloric balance, sufficient protein, lots of whole veggies and fruit, no processed carbs outside of the post-workout window, balanced fats - and let's not forget the other side of the coin: activity (preferably a mixture of heavy lifting and some sort of cardio). There are certainly a lot of details within those rules, and tricks to make it work for your individual goals, but it all boils down to those simple rules.
My good friend John Berardi has spoken extensively on how some people have a tendency to replace hard lifting, and even a healthy diet, with the acquisition of knowledge. These folks have mediocre or even poor physiques, yet all of their time is spent in pursuit of the holy grail of fitness and nutrition knowledge. How many carbs does that 5.8 oz serving of artichoke have, and how will this affect insulin levels? Who cares, just eat the darn thing and go lift some heavy weights! The fact remains that it takes hard work in the gym to get a good physique, in addition to knowledge about how to lift and what to eat.
Obviously, the road goes both ways, and there are still hordes of folks out there that don't know an artichoke from a Twinkie, but the key is to not get lost in the minutia and neglect what really matters: a balanced diet and hard training.
CB: You have a Ph.D. in archaeology, and you've researched evolution and nutrition, correct? What lessons have you learned from your studies? How have we evolved to eat? Does it differ geographically?
JW:
That's right, Craig. We archaeologists love to make fun of trendy "Paleo-diets" and books like Neanderthin. There was no single paleo-diet; people during the Paleolithic ate whatever they could get their hands on, and what they ate depended upon what region of the world they were living. I recently talked with Erik Trinkaus, a paleoanthropologist and the world's premier expert on Neanderthals, and he summarized his thoughts on the matter by saying "the Neanderthal world was in no way idyllic. These folks had hard lives and died young, and their version of a paleo-diet was to eat whatever didn't eat them first".
That being said, there are certain lessons we can learn about our past that can help us understand why we're having so many diet-related problems today.
I have a few simple lessons from the archaeological record concerning nutrition:
1) Eat more protein and less of the other stuff.
In a nutshell, we've been eating a diet rich in plants, fish, and animals for millions of years now. There have been many studies published in peer-reviewed journals demonstrating that getting your protein consumption over the 10-15% national average has positive benefits in terms of body composition and blood lipids.
2) Get your carbs from their source.
Paleolithic people didn't have Krispy Kreme, otherwise they'd be as fat as your average sugar junkie today. Outside of the post-workout window, when simple sugars and fast-absorbing protein is desirable, we can all benefit from avoiding all of the hyper-processed food that litters the aisles of our grocery stores, and opting instead for foods in their original, unadulterated state. If you took a look in my kitchen cabinets, you'd see a variety of whole grains and legumes: quinoa, barley, steel-cut oats, oat bran, wheat bran, lentils, split peas, and chick peas.
3) Eat your veggies and fruit.
It's clear that we've evolved to reap the benefits of a diet rich in veggies and fruit, judging from the preserved remains of literally hundreds of varieties of wild plant foods at sites such as Ohalo II, a 23,000 year old fishing camp on the Sea of Galilee. I never realized how many veggie haters there are until I started trying to get my friends and family to eat more of them.
After months of avoidance, I finally convinced a good friend of mine to increase his vegetable intake. He was by no means fat, but he was getting frustrated with a slowly growing tire around his waist. I gave him some recipes to make things like broccoli and spinach more palatable, and he eventually took my advice. After this change, he is leaner than he has ever been in his life, and he is constantly telling me how much energy he has.
4) Balance those fats.
This is an issue that really ties-in with my prehistoric research. It's interesting to note how skewed the fatty-acid profile of the modern western diet is towards saturated fat and omega-6's, at the expense of monounsaturated and omega-3's. In our not so distant past, this wouldn't have been possible, because wild animals don't store so much overall fat, and they weren't fed corn meal to inflate the omega-6's in their adipose tissue. Also, our ancestors got a lot more omega-3's from wild plants, animals, and fish. All in all, it looks like we've evolved on a diet with a good amount of monounsaturated fats from nuts, seeds, and animals, as well as a nearly equal amount of omega-6's to omega-3's. Tons of studies have shown that an inflated omega-6 to omega-3 ratio is contributes to heart disease, diabetes, and obesity, while getting a more balanced fatty-acid profile, including sufficient monounsaturated fats, actually protects against these health problems. What's the solution? Free range meat and eggs are always a good choice, and when you're buying meat from feedlot animals, go for the leanest varieties. Throw-out any corn oil in your cupboards and replace it with olive oil, and then eat plenty of fish and/or supplement with flax and fish oil.
CB: Thanks John. Excellent info. Simple guidelines. Focus on whole, natural foods.
Caveman Nutrition: Is This The Right Way To Eat For Fat Loss
UNCENSORED* George Carlin Talks About Fat People.
Tags:
So in order to have a few counter arguments on hand, I've come up with a list of answers to the most common pros and cons of the paleo diet...
Caveman Diet
Paleo Diet Plan: The Pros And Cons Of The Paleo/Primal/Caveman Diet
#1 People died young in the Paleolithic period...
Paleo Diet Plan: The Pros And Cons Of The Paleo/Primal/Caveman Diet
Of course, there's some truth to this mainly because paleolithic folks didn't have access to hospitals and drugs when they fell ill or injured themselves.
If they did survive child birth, injury and disease, paleolithic folks would have enjoyed just as long and healthy life as their modern day counterparts.
As a matter of fact, they may well have survived into a healthier old age as the evidence seems to show they didn't suffer the same 'diseases of civilization' as folks today.
#2 Saturated fat causes coronary heart disease...
Humans have been eating fatty products like butter, eggs, meat and coconut products since time immemorial.
It's only quite recently the diet police have vilified saturated fats based on the theory that saturated fats raise cholesterol which leads to heart disease. This was only ever a theory and despite years of research, no conclusive proof making this link has ever been found.
It's an excess of polyunsaturated fats consumed as vegetable oils and trans fats found in processed food that are the real culprits.
#3 Whole grains are good for us...
The fact is that grains have comparatively low nutrient density compared with other foods like meat and vegetables. Grains also elevate blood sugar in the body which over a period of time can result in insulin resistance and contribute to diabetes and obesity.
On top of this, some grains such as wheat, barley and rye contain proteins called gluten which can lead to life threatening conditions in people with celiac disease.
Although not causing celiac disease in everyone, many people still have an intolerance to gluten which can manifest in symptoms such as skin rashes, joint pain, acid reflux and autoimmune diseases.
#4 Without grains you can't get enough fibre...
You can get all the fibre you need from vegetables, tubers and fruit.
The need for an abundance of fibre in your diet is probably overplayed anyway.
To keep your bowels moving regularly just move around, keep hydrated, eat plenty of vegetables and fat and eat some probiotic food.
#5 Without diary you can't get enough calcium...
It's still possible to get enough calcium from eating leafy greens, bone broth and canned fish with bones.
Plus, you will actually be absorbing more calcium from your paleo diet as you will be eliminating many of the anti-nutrients found in foods like grains that prevent the absorption of minerals like calcium.
Besides, strong, healthy bones isn't only about calcium - getting enough vitamin D, K and magnesium as well as weight bearing exercise are all just as important.
#6: Paleo isn't environmentally friendly...
Some might argue the rearing of animals to provide the products eaten on a paleo diet isn't sustainable or environmentally friendly due to the CO2 emissions and use of land and water resources.
The truth is a grain based diet using modern agriculture is what's really damaging the environment and unsustainable due to the destroying of bio-diversity by turning vast tracks of land over to single crops, the use of pesticides and the reliance on government subsides.
#7 It costs too much to eat paleo...
It doesn't have to if you plan a little in advance and shop smart. Try these tips:-
buy special offers buy locally produced food in season buy at farmer's markets buy and use whole chickens, including the bones to make a broth buy non-perishable items in bulk minimize waste, use leftovers and don't buy what you won't use buy frozen packets of food learn to cook invest in a crockpot/slow cooker to make delicious meals from cheaper cuts of meat get your parents to go paleo and invite yourself for dinner (and offer to take home any leftovers).
So, no more excuses - I've shown you should have absolutely no concerns to eating a real, whole foods diet based on evolutionary principles.
Try it and watch your health improve.
Paleo Diet Plan: The Pros And Cons Of The Paleo/Primal/Caveman Diet
After finishing day 1 and 2 of the Caveman Diet I weigh in with my thoughts and weight lost from the diet. You can see more details here on the diet http://w...
Keywords:
Also called as the caveman's diet, the Stone Age diet, or the hunter-gatherer's diet, this nutritional regimen utilizes the same type of food eaten by the Paleolithic men of 10,000 years ago. Centering on the ordinary modern food that you take every day, the most important components are meat (including seafood) and eggs, raw vegetables, fresh and dried fruits, nuts and seeds, unsweetened almond milk and coconut milk, oils from plants, and water and other beverages.
Caveman Diet
Pros and Cons of the Paleo Diet - Know the Different Effects of This Caveman Program on Your Body
Here are its positive effects on your body: leads to weight loss/control; lessens the risk of diseases such as obesity, type 2 diabetes, cardiovascular diseases, high blood pressure, osteoporosis, anti-immune diseases, and colorectal cancer; prevents myopia, acne, and depression; and stops diseases relative to vitamin and mineral deficiency.
Pros and Cons of the Paleo Diet - Know the Different Effects of This Caveman Program on Your Body
The pro's of the caveman's diet are: it contains high-nutrient density and gives the minimum need for vitamins and minerals; its food list is simple and easy to follow; and lastly, it encourages continued physical activity since it increases the intake of amino acids, decreases the omega-6 to omega-3 ratio, and lowers body acidity.
The con's are: you need to change your eating habits completely; there is an on-going controversy on which kind of Paleo diet to follow; and lastly, the program is too general where no instructions are given for individual application.
When the advantages outweigh the disadvantages, then it must be a good one. Try the Paleo Diet to see for yourself.
Pros and Cons of the Paleo Diet - Know the Different Effects of This Caveman Program on Your Body
Learn how the caveman diet still works today. Learn more at http://newconnexion.net/watch.
Keywords:
The Basics
Caveman Diet
Caveman Training - What Is It and Does It Work?
Caveman training will combine traditional conditioning, cardiovascular and strength exercises along with novel strength and conditioning exercises. It may appear as a miss match but it is a calculated combination of the best exercises and principles taken from all different types of strength and conditioning workouts. Let's talk about some of the key principles that make caveman training unique.
Caveman Training - What Is It and Does It Work?
The use of novel strength training exercises is a great inclusion. Before all the fancy machines and high tech gizmos, people in the old days built strength with pure hard work. These types of exercises can include things like tire flipping, sandbag clean and press, overhead squats with water filled pipes and sledgehammer swings. Not only is this type of strength training fun and different, it can also feel more functioning to the individual, more 'real world' in its application. Instead of just pushing a metal bar up and down the act of lifting something like a sandbag has a more practical feel to it.
Key Principles of Caveman Training
The key principles of caveman training are fairly straight forward. A heavy emphasis is placed on compound movements. So no bicep concentration curls or tricep pushdowns to bring out the inner head of the tricep. The big compound movements mean more muscle is built and more fat is lost, that's why they are included. Workouts are goal specific for the individual and are tailored from the best of other training methodologies creating a mixed workout. Every exercise done in a workout has to be an effective exercise, it must tax your system to the maximum. This way you get the best results on the investment of your time and effort. And lastly for athletes, the goal is that training should be harder than competition.
There are some main tips that govern the structure of a caveman workout. Firstly workouts are done in a circuit fashion. No rest between exercises results in maximum intensity. Usually four exercises are chosen for the circuit. Traditionally a repetition goal may be set, but caveman training likes to set time periods on the exercises. So a trainee may complete as many chin-ups in one minute as possible then move on to do sandbag presses for one minute.
Conclusion
Caveman training is a brutal way to get in shape for competition. That is why it seems to be so popular for mixed martial artists. It is good to see the novel strength training exercises being employed. Unfortunately most people may not have the willpower or desire to go through such a brutal workout. There are alternatives that exist that can help you achieve your physique and fitness goals.
Caveman Training - What Is It and Does It Work?
No comments:
Post a Comment