Learn tips and techniques to living a healthy holistic life

Michael Hannon






Michael Hannon is a sought after Personal Trainer and Fitness Expert.

Having close to a decade of experience in the Health and Fitness industry, working with a diverse clientele, a passion to learn, practice and teach enables Michael to work with “industrial athletes” on an array of challenges (fat loss, muscle gain, athletic performance, increased energy ,etc) and guarantee results!

He is a true professional, delivering expertise, results, distinction and first rate service.




Hello fellow health and fitness enthusiast,

So as to provide a more informative and interactive experience it would be really appreciated if you leave feedback and questions on the articles published.

For those health and fitness enthusiasts that want to keep informed please sign up for my new health and fitness blog.

For a little more about myself please click here.

Health, Wealth and Happiness,

Michael Hannon


Articles Contributed by Michael Hannon

Michael Hannon shares his many years of experience as a personal trainer in this thought provoking and witty article on exercise and weight. Is Exercise Making You Fat?

He has also contributed several other articles where you will find the same insight, thought and humor:



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Want to ask Michael a question about Personal Training, Health or Exercise?

Well here is your chance, just click on the link below "Click here to add your own comments" and put your question in the comment block. Michael will be happy to answer your health and fitness related questions.

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Michael Hannon

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Nov 05, 2009
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starstarstarstarstar 		How to squat part 3
by: Michael Hannon

As I stated in the article ?you must squat and if you don't (unless you're injured, have no legs or are paralyzed) you're an idiot, shame on you.?, well your circumstances would put you in the injury category but I have seen people with a number of leg and back injuries perform weighted full squats with perfect technique and great 3rd world squats, so I suspect with an educated, patient, step by step approach you will be able to as well.

As always I would strongly recommend speaking with a personal trainer or strength coach in your area.

I hope this helped.

I am very confident that if you follow the recommendations you will be very pleased with results. Please let me know how you progress.

If you have another question or wish me to expand on anything please let me know.

Health, Wealth and Happiness,
Michael Hannon

Ps. I would strongly and wholeheartedly recommend that you reduce or totally eliminate grains and dairy from your diet, if you haven?t already, and add pharmaceutical grade fish oils, high dose probiotics and turmeric to your diet, along with the obvious; eat lots of vegetables and drink plenty of mineral water, as this will go some way to improving your chances of performing a full squat position.

Information in this answer is strictly for educational purposes and is simply the opinion of the writer at the time of writing. In no way is the information to treat, diagnose, cure, mitigate or prevent any disease. Before starting any diet, exercise regime or other nutritional supplement program always seek the advice of your physician or other qualified, licensed healthcare professional.
Nov 05, 2009
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starstarstarstarstar 		How to squat part 2
by: Michael Hannon

Things to do before trying a full squat. Try one and then attempt a full squat and try another and repeat, observe if there is an increase in depth, control, balance or ease of movement.

- Visualise for a few minutes you performing a perfect full squat. Visualise how it will feel, the ease in which you do it and make it very vivid. After, make the statement ?I can perform a full squat?.

- Breathe deep diaphragmatic breaths with an emphasis on breathing out slightly slower than you breathed in. Use your nose and not your mouth. Tuck your chin. Place thumbs into the upper portion of your Splenius Capitus for 15sec then rub 5x with descending intensity. http://upload.wikimedia.org/wikipedia/commons/5/51/Splenius.png

- Ankle mobility drills http://www.youtube.com/watch?v=rET7J_kV3T0

- Balance exercises. Simply stand on one leg with good posture and a slight bend (increase angle if can maintain technique) at the knee for 30sec and if confident you can close your eyes for increased propioceptive requirements.

Here is a possible program to follow:
- Visualisation
- Capitus hold and rub
- Ankle mobility drills
- Single leg balance 2x30sec each leg
- 1-3x5 squats (hold onto something) 6sec descending, 6sec hold, 6sec ascending

- Lunge(step variations, side, Poliquin)/Petterson step up (alternate each workout) 2x8-10 4sec descending 1-2sec hold 1sec ascending each leg

- Wall squat 1-2x60sec increase depth as you become stronger
Nov 05, 2009
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starstarstarstarstar 		How to squat part 1
by: Michael Hannon

Hi Bob,

Thanks for the question.

First things first, I?m neither a physical therapist nor a personal trainer that specialises in spinal conditions.

If I worked with you on a client basis I would be speaking with every health care professional you have been involved with.

Saying this though I will give you my ?2 cents? with the caveat that you must seek medical advice before starting any of the suggestions.

The suggestions are general, and for full execution may require an outside party (personal trainer, physical therapist).

The full squat and the ?3rd world are different. Full is to 90degress and below ?3rd world? is the Hamstring resting on the Gastroc.

Everything below is based upon helping you achieve a bodyweight only ?3rd world squat? position.

- Use a medium to wide stance with toes pointing out about 30degrees as this is usually the easiest to start with and allows greater balance and control, and for some people increased depth.

- Hold onto something sturdy whilst descending into the full squat position, this will give you the balance you need whilst improving on the mobility of the ankles, knees and hips. Balance will come later. Perform 3 sets of 5 reps in this fashion.

- The spine must never be compromised. When descending the spine must stay in neutral throughout the movement, if the spinal integrity is lost the exercise must stop. This is due to your ankylosing spondylitis and increased risk of injury, for others with no spinal pathologies they may go full position with a flexed spine but cannot add weight until they can achieve a full squat with a neutral spine.

- Pain and spinal integrity must be the ultimate judge of allowed depth.

- When descending and ascending the tempo is very, very slow. Take 6+ seconds with both.
- When reached lowest depth hold for 4-6sec and take a calm, deep breath at that point before ascending.

- Try a variety of lunges. 1) the front foot on a 6? step 2) back foot on a 6? step 3) side lunges 4) Poliquin lunges (drive the knee forward). Aim for 3 sets of 10-12reps to begin with

- Practice the Petterson step up. http://www.youtube.com/watch?v=ciwao8Hclfo

- Add wall squats to your exercise program. Increase the bend as you become stronger. Perform 1-2 sets of 60sec. The head and spine should be in neutral and arms in neutral or knuckles facing wall. http://www.youtube.com/watch?v=69J4dv0-wDI&feature=related

- Attempt the squat before and after your regular exercise.
Nov 03, 2009
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starstarstarstarstar 		Question about Squats
by: Bob Wassom

I am a spinal cord injury survivor, C4-5 incomplete, age 59. I am 6'3" and 180 lbs. I broke my neck when I was 22. However, I can walk slowly, ride a bicycle, golf and ski a bit. I ride about 100 miles a week, and work out regularly. I also have ankylosing spondylitis. I cannot get into a squat position with my legs at 90 degrees, without back pain and fear of falling over backward. I have compromised core strength from my spinal cord injury.
I want more power for climbing hills on my bike. Is there a safe way for me to do squats, and is there any benefit if one cannot achieve a low position?
Oct 28, 2009
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starstarstarstarstar 		squat article
by: Anonymous

"your Doctor is an idiot and should be stripped naked, taken to a forest and be forced to take a "dump" whilst under the observational scrutiny of several biomechanists. When finished he'll be awarded a score and some tissue."

rofl, ha, ha that's funny.

great answer!
Aug 03, 2009
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starstarstarstarstar 		Is exercise making me fat?
by: Michael Hannon

Hi Lisa,

Does sound like you're in a bit of trouble but please be calm as this isn't that unusual.

I'm assuming you've read the article "Is your exercise making you fat". The answer is likely in that article and actually your question.

I have a few questions of my own first:

- the weight your trying to lose, is it actual body fat?
- the weight you lost during your rest period, in your opinion (by looking and by touch) was it fat, muscle or water?
- I'm assuming you're a member of a gym, have you spoken to a trainer at the gym and if so, what did they say?

ASAP send the answers in and I'll write some practical suggestions for you.

Peace,
Michael
Jul 30, 2009
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starstarstarstarstar 		I think exercise is making me fat
by: Lisa

I'm female, aged 33 5ft 3in and weigh about 60kg.

I go to the gym 4 - 5 times a week for 1.5 hours. I do 1 hour of high intensity cardio, sweating lots and working until I'm exhausted and then I do 30 mins of weight circuit training using 8kg dumbbells for bicep curls, 9kg dumbells for chest press, 25kg barbell row for my back etc.

I have been struggling to lose the 5kgs that I've wanted to lose now for about 12 months. I work very hard when I go to the gym; I eat healthy, high protein 3 meals a day and snack on fruit.

Recently I developed a stress fracture in my foot and toned down my training for a few weeks then took 2 whole weeks off the gym altogether, I lost about 3kgs. I assumed it was just because my body was shocked at the change in my life style and that's why the weight fell off, I hadn?t changed my eating habits in any way. I've now been back at the gym properly for about 3 weeks and practically all the weight is back on

I?m beginning to think it?s the gym that?s making me fat, I?m actually very down about this and I?ve restricted my food intake even more this week as I don?t know what else to do. PLEASE HELP ME as I?ve lost all sense of reality about this now and it?s consuming my life.
Apr 13, 2009
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starstarstarstarstar 		Thank you
by: Carey

You certainly given me and my son a few things to think about. He has promised to cut down on the junk food and i will to:)

Reading your articles and others has helped. We're looking for a trainer for the both of us.
Thank you for taking the time.
Apr 12, 2009
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starstarstarstarstar 		Answer for Carey Part 3
by: Michael Hannon

*My son is 16 and is very slight and wants to be bigger. What can i do? He eats all the time and mostly junk but no weight gain.*

Stop him eating junk. Tell him having depression, IBS, diabetes, poor concentration, Alzheimer’s then ultimately dying a painful death from Cancer is not all it's cracked up to be!

The only "happy meal" is when nature is the vendor not someone getting paid minimum wage.

Your son maybe an ectomorph. An ectomorph is a distinct categorisation of body type used in Somatotyping.

I should say your son is still growing at 16 and most people are a mixture of body types.

Ectomorphs will usually have small wrists (under 7cm), high foreheads, long limbs in comparison to their torso, a small elongated face, narrow chest, small waist and be lean even with a high calorie diet. They also have a hard time adding appreciable muscle mass, storing nutrients in general and in my opinion are at a higher disposition to experience depression, gut problems and poor skin from a bad diet than some of the other somatotypes such as mesomorphs (Arnie) and Endomorphs (John Candy).

I myself was 62kg when i was 21 years old with a 27inch waist. I am an Ectomorph and so understand the challenges of adding muscle mass. Becuase of those challenges an Ectomorph has to be logical, determined and use an intellectual approach to hypertrophy (muscle building) training.

Due to the nature of being an Ectomorph a healthy diet of organic meat, fish, eggs, veg and fruit is a must in regards to adding muscle mass and a well designed resistance program is essential. I would speak with a Personal Trainer/Strength Coach in your local area so as to take a systematic and informed approach to your sons training.

Keep us updated Carey

Love and Peace,
Michael
Apr 12, 2009
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starstarstarstarstar 		Answer for Carey Part 2
by: Michael Hannon

*Milk makes me bloat. Could i be allergic to Dairy?*

Standard commercial milk is a poison. Even without intolerance to dairy i would avoid dairy.

Having an allergy to a substance is different than having an intolerance. People have severe reactions with allergies such as death from peanuts but intolerances are usually man made in that you are not born with an intolerance but build one from over consumption of a particular food or eating incorrectly i.e. when people eat eggs without the yolk on a consistent basis it can produce intolerance to eggs because the protein is absorbed to fast. This goes back to my point about the connection between protein and fat. Though genetic pre disposition does play a factor in intolerances to.

On a pertinent note, intolerances can be built when consuming a single whey protein powder on a consistent basis. To avoid this, rotate your whey protein sources i.e. buy from other companies. Remember look for organic milk sources that have been processed the least at low temperatures.
Apr 12, 2009
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starstarstarstarstar 		Answer for Carey
by: Michael Hannon

Hi Carey, thanks for the question.

I'm glad you found the answer useful.

*Michael, why do i need to add fruit and fat?*

I advise fruit and fat as it aids the absorption of the protein, increases antioxidant content, increases fibre content, can improve taste, improve consistency and to make it as close to a real food as possible.

Most foods in nature are dominant in one nutrient but also encompass many others. Protein sources in particular always have a certain amount of fat content.

Fruit can be eaten with or mixed into a protein mixture and oil can be added in the form coconut oil, drank alongside like cod liver oil or taken in capsule form like fish oils.

It really depends on preference, digestive acceptability of the mixture and the type of product you have. Some protein powders simply do not mix well.

It also depends on time of day and occasion.

If taken after a workout for the purpose to increase recovery and increase fat losing potential i would have the whey with an oil source and perhaps add a little pyslium husk to the mixture but be careful not add to much as it will make the mixture very thick.

If taken at night or later in the day the above still applies.

Adding friendly bacteria to the mix or in capsule form will aid digestion and assimilation of the protein and increase gut health.

For the purposes of adding muscle mass add fruit, possibly creatine, and oil to the mixture. Husks and friendly bacteria would be an excellent addition to.
Apr 07, 2009
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starstarstarstarstar 		I am loosing the battle
by: Anonymous

I started at 26.5 body fat at 190+ Lbs. I have worked very hard to stay at 160 with the goal of getting to 9% Body Fat. Well, it all was going well, maintaining at 160lbs. Suddenly I have lost 6lbs. my diet consist of lean meat, oats, fruits, nuts, fish, etc. I consume about 2,500 calorie; limiting carbs after 5:00pm. I drink plenty of water, but as of now I am loosing weight and I am not sure how to stop it. I lift twice a week, strech and pullups, dips, pushups, crunches three times a week. I walk on weekends to go everywhere averaging about 5 -6 miles.

HELLLLLLLLLLPPPPP!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Apr 07, 2009
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starstarstarstarstar 		my son
by: Carey

I never thought to look at it like that. Poor cows!

Michael, why do i need to add fruit and fat?
I didn't even realise whey was dairy:)!
Milk makes me bloat. Could be allergic to Dairy?

My son is 16 and is very slight and wants to be bigger. What can i do? He eats all the time and mostly junk but no weight gain.

Thank you so much for your time.
Apr 05, 2009
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starstarstarstarstar 		What about Whey? Part 2
by: Michael Hannon

What your are left with is an expensive dead powder usauly filled with hormone disrupting, metabolic dysfunctioning, neuro toxic crap such as fructose syrup, artificial colours, artificial flavourings and combined with other cheap and useless protein sources such as *Soy.

*for more on the dangers of Soy i advise you to copy and paste this link: http://www.soyonlineservice.co.nz/


The possible adverse effects from consuming poor quality protein powders are:

-Bloating

-headaches

-digestive problems

-pancreas overload (Dr Kelley (cancer expert) states that in his opinion all cancers are created from the overuse of the Pancreas)



The advocates for whey protein as a health food product will talk about immunoglobulins, Glutathione, Lactoferrin and their numerous health and immune system benefits. I don't deny any of those except that the studies were done using high class whey protein not the store bought stuff that most health and fitness enthusiasts buy.



Saying all this though a few very well educated nutritionists and health care professional do prescribe whey protein but they again prescribe very high quality whey. They are for patients or clients who are unable to meet their protein requirements or unable to digest fully meat and egg products.



Most individuals just do not need to consume protein powders.



If you are finding it difficult to consume real food protein sources or just looking for convenience i advise looking at Paleomeal (http://www.prohealthsolutions.com/productdetails921f.html) as the milk used is Organic.



Conclusion: With a few exceptions all protein powders are crap. Most individuals just don't need to take protein powders. If you do decide you would like to use a protein powder try Paleomeal and consume once a day with, fruit and a fat source i.e cod liver oil liquid, fish oil caps etc.

In regards to losing weight or putting on muscle, read my articles, hire a Personal Trainer/Strength Coach and eat what nature intended, organic meat, fish, eggs, veg and fruit.

Hope that helps Carey.



Michael Hannon
Apr 05, 2009
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starstarstarstarstar 		What about Whey? Part 1
by: Michael Hannon

Hi Carey, thanks for the question.

If you were to of asked me a few years ago i would have suggested the use of Whey protein for both you and your son.

For those of you who do not know, whey protein is the main protein source of most protein powders, protein bars and meal replacements that you see advertised in fitness and health magazines.

My view is now leaning towards the very rare use to complete avoidance of whey protein as a body transformation aid or health supplement.

In fact with a few exceptions i would not use them and would not recommend them for my clients.

I won't go to into depth or create a concrete and blanket statement but merely ask you to consider the source that whey protein comes from and the processes it has to go through.

Whey protein is a waste product of cheese manufacture. The starting material is milk. The milk comes from a sickly, diseased, abused cow that is filled with antibiotics to keep it alive and injected with rGBH, steroids, hormones and fed corn, diseased grains (cows are not designed to eat corn or grains, it makes them acidic and fat. Exactly what it does to Humans), concrete, saw dust, meat (definently not designed to eat meat. Can anyone say "mad cow"), sewage and other bullshit it simply was not designed to ingest. These are all methods to cheaply fatten a cow up, as cattle is sold by the lb without any consideration of body fat%.

All toxins if ingested in large quantities as what is given to the cow and that is consumed in the modern day diet, are stored in body fat making the animal heavier, ill and fatter. When in a war (nutritionaly stressed) the body stores it's reserve such as fat and water. Something that is happening to Humans to.

This diseased product is then pasteurised. Pasteurisation kills every living enzyme. Even the ones that help digest lactose and help make the calcium more bio-available.
Apr 03, 2009
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starstarstarstarstar 		You want to loose weight and your son wants to gain muscle
by: Anonymous

If you are trying to loose weight, you do not need to take Whey Protein. First concentrate in loosing weight through calorie deficit.

If you are trying to gain muscle, they whey is a supplement, NOT a replacement. This means that you should be taking protein from normal sources, such as (Meats, Eggs, etc). Obviously we cannot eat meat all day, so whey is a way to compensate.

As for your son, depending on his age, I am going to assume he is very young, all he needs to do is eat natural sources of protein and not whey.
Apr 03, 2009
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starstarstarstarstar 		whey protein
by: Carey

What's your take on whey protein. All the magazines sale and promote them.

What do you think?

I'm over weight and want to lose about 30lbs and my son wants to put on some muscle.
Mar 03, 2009
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starstarstarstarstar 		Thank you all
by: Burni

Well said when stated "Once you have gone bellow the 16% mark of body fat is getting tougher and tougher. I change my routine every three weeks. One thing I don't change is "Mon. Wed. Fri." Routine work. Tue. and Thurs. Heavy lifting. On Tues. Lower Body, on Thurs. Upper Body.

Mon. Wed. Fri. - All body I picke like Ironman type of routines I borrow from the web. mainly routines which utilize the entire body mechanics.

Sat. Sun. Slow Jog. Golf, walk, biking. I have stopped eating fruits after 5:00pm. Increased Proteing intake through eggs, boiles chiken, veggies, and eat about 6 times a day. I do crunches and pullups at lunch for 45 minutes chaingin the body parts. After work - 5 minutes warm up on rowing - and I do my routine or excercise.

I conclude with 20 minutes cardio. It is tough. I believe I am now at 15%, but it is getting tougher and tougher.

I wish there was something different of proven results, but until now I am working hard.
Mar 03, 2009
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starstarstarstarstar 		Personal request
by: Michael Hannon

Hi Burni, i would be very much interested on your progress.

Please can you keep us updated.

Best Wishes

Michael
Mar 03, 2009
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starstarstarstarstar 		Burni's endeavour: 16%bf to 10%bf Part 3
by: Michael Hannon

Training
-hire yourself a Personal Trainer/Strength Coach is the best i can give

-stop jogging. It's a nonsensical movement when not trying to get somewhere in a hurry.

-circuit/interval type training that elicits a lot of lactic acid is a fantastic exercise protocol to becoming lean. An example but not necessarily a recommended circuit for yourself would be:
body weight squats-pull ups-press ups-bungee jumps for 30sec each, performed consecutively without rest until circuit is completed. Have 60-90sec rest between circuits and perform 3-5 sets.

-some people can become lean just by exercise alone others have to limit calories. If you have to limit calories to the point where a circuit session is to difficult or in fact antithetic to fat loss from the excessive release of cortisol and possible muscle tissue breakdown then perform short strength training session to retain muscle tissue (muscle tissue is metabolic). Examples of sets and reps would be 3-5 sets x 3-5 reps and 8 sets x 3 reps. Rest period between sets should be 90sec+ and total training time should be 45min.

- hire yourself a Personal Trainer/Strength Coach. I know i have said it already and always say it but it's great advice.

That's it for now. I truly believe that if you fully implement the advice above, results will be sure to come.

As for how long it will take really depends on so many factors. Just remember the body works in a non linear fashion as it is an holistic organism but i honestly believe most reasonable aesthetic goals, which yours is, can be achieved with in 6 weeks or less.

If you need expansion on any piece of info just let me know.

Again a fantastic job Burni, keep up the good work.


Chi (energy) follows Yi (intention).

Love

Michael
Mar 03, 2009
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starstarstarstarstar 		Burni's endeavour: 16%bf to 10%bf Part 2
by: Michael Hannon

-add coconut oil and olive oil into your daily eating for thyroid and fat burning effect.

-add fish oils into your plan. 6g minimum per day. I find people with a celtic ancestry (lived by the sea) do very well on higher doses. I myself when i return back to London will be consuming 10+grams and have in the past consumed daily 20+grams. Please copy and paste to find out more:
http://michaelhannonexercisespecialist.blogspot.com/2008/04/choice-supplements.html
Some advice i was given in terms of purchasing supplements was to buy from a company you feel you can trust. For fish oils i usually buy from Biotest and Chemical Nutrition Products and take seriously recommendations from Dr William Wong, Arthurdevany, Charles Poliquin, Dr Joespeph Mercola and Paul Chek. To find out more about them simply copy and paste: http://michaelhannonexercisespecialist.blogspot.com/2008/04/counsel-men-and-role-of-imagery-whose.html

-please Burni tell me if i have the numbers wrong because i am most definitely not mathematically inclined but if you're having 2g of protein per lb of lean mass that would mean your consuming 278g of protein per day. Considering your present diet doesn't consist of plentiful protein sources like meat and eggs i am going to assume that a majority of the protein must be coming from protein powder. I would suggest to stop consuming them now. Copy and paste to find out why:
http://michaelhannonexercisespecialist.blogspot.com/2008/04/vat-de-hail-pre-post-training-nutrition.html

-I'm not the type of trainer to advise on macro nutrient (protein, carbs, fats) percentages, i really feel it's for the most part a unneeded complications to something that's very simple. In saying this though i believe that 278g of protein is a tad on the excessive side. Everyone is an individual and if you eat meat, veg and fruit according to your individual needs (goals, training protocols, genetics, "gut feeling") and your protein intake equates to 278g and you feel great then who am i to say that's bad. Please asses this for yourself. Most bodybuilding magazines go into excessive numbers when recommending protein consumption protocols.

- consume protein sources to a 1 to 1-3 ratio. That's 1-3 pieces of veg to every piece of full protein source.

- if not already, start drinking green tea and taking green tea supplementations for it's antioxidant content, anti cancer properties, increasing metabolic rate and estrogen lowering abilities.
Mar 03, 2009
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starstarstarstarstar 		Burni's edeavour of 16%bf to 10%bf
by: Michael Hannon

Congratulations Burni. Well done. All ways great to hear about people achieving.

I'm going to keep it simple by giving some hopefully helpful hints and tit bits of information.

Fat%
-going from 16% to 12% may not be as obvious in aesthetic as going from 26% 22%.

-but once you hit around the 12% and below it's what i call the athletic look.

-once you hit 10%, abs should be showing. According to strength coach Charles Poliquin 9.8%bf is the magic number for a six pack

-going from 16% to 10% takes longer and requires more focus than going from 26% to 16%. This is not put you off the task or to undermine what you have achieved, i simply want you to be prepared

Diet
-start to add more veg and lower fruit content. Vegetables are full of antioxidant, vits, mins and fibre. They will help to stabilise blood sugar, encourage satiety, lower insulin, lower estrogens and are simply brilliant detoxifiers for the body

-include organic meat, fish and eggs into your diet. Excellent protein and fat sources. A must in any healthy body transformation diet.

-soak nuts, seeds and beans in mineral water for 12 to 24 hours to increase digestibility,decrease anti nutrient content, increase mineral content and satiety effect.
Feb 28, 2009
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starstarstarstarstar 		I have been working hard
by: Anonymous

I started working out because I almost reached 200Lbs. BMI 26.5 Fat % was at 26% I worked hard and got lean to 165Lbs. 16% body fat. Well, I am now on a quest to get under 10% body fat and my diet I believe is good. All I eat, is fresh and dried fruits. Almonds, seeds, walnuts, fresh pineapples, apples, oranges, etc.

I work out 5 day a week, no heavy lifting more on the calisthenics, every other day, but heavy lifting on Tue. and Thurs. with 5 minute rowing warm up and 20min. jogging conclusion.

I also change my calisthenics every 3 weeks to avoid muscle plateau. I also take Protein at least 2 grams per pound of lean muscle. Am I in the right routine and how long does it take.

I appreciate any advise.

Thank you,

Burni
Nov 12, 2008
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starstarstarstarstar 		what to eat after exercise
by: Michael Hannon

Very good question.

I touched on supplements in a previouis blog posting. Copy and paste. Scroll down to the 3rd from last post. http://michaelhannonexercisespecialist.blogspot.com/2008_04_01_archive.html

After a training session it is of paramount importance that you start the repair and growth process as soon as possible.

I'm not going to get to in depth but keep it simple.

Fat Loss:
meat and veg+fish oils

Muscle building:
fruit whole or juiced+creatine
meat and veg+fish oils


That's it. Keep it simple.
Nov 08, 2008
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starstarstarstarstar 		what to eat after exercise?
by: Anonymous

Hello Michael

You seem to have a lot of opinions. I wonder what your opinion is on what i should eat after i exercise. I did a little research but it's a little confusing. For example should i eat a real meal or have protein shake.

look forward to hearing what you have to say.
Nov 06, 2008
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starstarstarstarstar 		Answer
by: Michael Hannon

Hi Anonymous, glad to hear you're healing nicely.

First things first, the question you have asked is far more complex than it seems. If i was your trainer i would speak to every professional involved in your rehabilitation and have administered my own assessments also.

So i would have a far more greater grasp of how to answer.

I would personally speak to a Physical Therapist about your spine and what spinal positions you should avoid and which ones you should encourage.

For instance i, like most of the athletic population, am very Lordotic (stick out your butt like a gymnast after a dismount or think Donald Duck) so any movements that encourage increasing the Lordotic curve can and sometimes does cause me issues. This is why i avoid such postures.

Yoga is great, but some of the postures could cause a problem (over Lordotic and twisting postures) and some of the movements when performed by inexperienced/inflexible trainees causes excessive Lumbar flexion which can cause slipped discs (painful).

Also take into consideration there are 3 reasons why you may have not enough flexibility; neurological, muscular and fascia.

Your body may purposefully tighten certain muscles to protect you from certain postures i.e over flexing. This would be neurological. You may simply contract a muscle very often or hold certain postures so muscles become highly activated. The fascia surrounds your whole body (think skin around a sausage) and through faulty loading, impact, injury can produce tight scar tissue.

Plus you also have psychological reasons to.

Suggestions:

-I would speak to a Physical Therapist
-hire a Yoga instructor who has a good knowledge of Human physiology and anatomy.
-stop jogging unless you like pain
-always start with beginner class no matter the Yoga

All yoga has benefits but the postures can cause problems so it is more important you know what postures to avoid rather than which yoga is the best.

Once you have an understanding of postures to avoid and have the go a head from your Physical Therapist, try the different Yoga's and see what one suits you physically, mentally and spiritually.

Hope that helped.

Peace, Love and Compassion

Michael

p.s sorry for the delay in answering. I have been in Lao for the last month. The Country is great but the internet is frustratingly slow so i have kept my distance. I'm back in BKK with fast internet now so if anyone has a question send it and i will answer as soon as i can.
Oct 17, 2008
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starstarstarstarstar 		Question Broken Back - Yoga
by: Anonymous

I broke the bone above my tail bone this summer. Due to the fact that I have always been physically fit it has healed quite well. I am now able to run a few times a week as well I am doing core training at the gym a couple times a week (I used to run 5 days for 8KM and weight train 5 days a week for an hour). I have been told by my massage therapist that Yoga would be beneficial as part of my problem now is that I am not flexible enough. Would you recommend that I do regular yoga or bikram hot yoga?
Sep 19, 2008
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starstarstarstarstar 		Glad
by: Michael Hannon

Thanks Steve. Glad you found the answer useful.

Let me know how it goes with finding a trainer and your training/results there on after.

Any other questions just send them my way.

All the best

Michael
Sep 16, 2008
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starstarstarstarstar 		Thanks
by: Steve

Loved your response. Informative and funny.
My Doctor does actually look like that picture.

You've convinced me and all ready looking for a local trainer from the list of websites you left.

Pity you're traveling.

Thanks again.
Sep 13, 2008
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starstarstarstarstar 		Squat Answer
by: Michael Hannon

Hi Steve and other readers.

I have answered your question on my blog simply because i used pictures and as always it's a little longer than anticipated.

Anyway, i hope it helps.

Keep up the good work Steve.

Keep the questions coming.

Peace, Love and Compassion

Michael

copy and paste:
http://michaelhannonexercisespecialist.blogspot.com/
Sep 06, 2008
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starstarstarstarstar 		Question about Squatting
by: losing Steve

Trainer Michael- thanks for all the articles. Learning a lot. Plus keep up the good work on your blog. Really been enjoying it recently. Good luck with your journies.

My question relates to squatting. I've been following your "workout" and nutrition guide lines and they are marvelous as i have easily lost 20lbs of fat in 5weeks and feel great! Thank you. But now I want to "train". I spoke to my Doctor a few days ago and to say he disagreed with you on most of what you say is an understatement. And when i mentioned that i was thinking about squatting he unequivocally said squatting "is bad for the knees".

Just wanted your view on this as now I'm a little confused.

Thank you

Steve
Aug 25, 2008
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starstarstarstarstar 		Answer to Dave - Meat part 2
by: Michael Hannon

6) Are you no-eyeist? ( sorry could not think of a better word) Some vegetarians say that we should not kill life. It's bad or something. But these same individuals are quite comfortable cutting down a plant and ripping it apart with there teeth. A plant is a living being. It breaths, feels, and does it utmost to live. This is why it reaches out for nourishment with it's roots and always leans towards the Sun. All living things have a Soul. A consciousness running through derived from God. So vegetarians are no-eyeist. As long as you don't have eyes they are perfectly happy about taking your life. Selecting what you kill does not make you any more spiritual, just a selective killer.

7) As for cruelty to animals and the steroids and antibiotics in meat, simply buy Organic or Biodynamic if at all possible.

I honestly believe meat should be part of a healthy diet, but I will add though we have been eating animals for millions of years we also ate there organs which are filled with all sorts of goodness not found in the flesh. An animal condenses all it's nutrition down into its being (organs). We eat mostly herbivores, so all that vegetation they eat is condensed and concentrated in there body especially there organs. This is why when I return back to London I'm going to find an organic butcher and start eating organ meat. Eskimos are extremely healthy people and have especially healthy hearts and all they eat is seals (protein and fat). The seal eats vegetation from the sea beds and there organs which the Eskimos eat are filled with vitamins, minerals and lots of goodness. When eating just the flesh I would use at least 2:1 ratio. That is 2 pieces of veg (green) to every 1 piece of meat and consume/add oils such as Cod liver oil, fish oils, olive and coconut oil to the meal.

We have evolved off meat, vegetables and fruit. It's that simple.

I hope that helped and at the very least made you think.

Health, Wealth and Happiness

Michael

Websites that should be checked out:

http://www.westonaprice.org/tour/index.html

http://www.healthy-holistic-living.com/
does-your-fat-stomach-bother-you.html

http://michaelhannonexercisespecialist.blogspot.com/
Aug 25, 2008
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starstarstarstarstar 		Answer to Dave- Meat part 1
by: Michael Hannon

Hi Dave, thanks for the question.

On my blog i did mention that i did recommend meat to a vegetarian. We had a long discussion and she ended up rethinking her "meat is bad" position.


If you check out my article " Does Your Fat stomach Bother You" I mention some of the benefits of consuming a full protein like meat.

But here are a few more things to consider if you don't eat meat because you thinks it's unhealthy, because of the chemicals, you have the "all I need is grains" mentality and/or some sort of misplaced spiritual reason:

1) We have been eating the flesh of animals for millions of years well before Cancer, Heart Disease and Diabetes became the norm. Our evolution is based on this and it's what our genes have grown accustomed to.

2) Everything eats everything. Considering nothing is eliminated from the universe but simply changes you can look at the "wheel of life" and see nothing in it is strictly vegetarian. The cow dies, it's energy is returned to the Earth (essentially the grass is feeding from the cow), another cow eats the grass that is essentially built from bugs, bird feces, the Suns energy and dead cows.

3) A man by the name of Weston A.price went around the world in the early 1900's studying native people and there traditional diets. He found when meat was available, people ate it. The only reason they did not eat meat was for one reason or another it was not available. He found that these people were unbelievably healthy and robust and he even found cases where one identical twin or sibling ate a traditional diet and the other left the village and moved to the city and ate a more modern diet. Presumably less meat and more grains. The differences can quite obviously be seen as the lacking of a traditional diet meant a more narrower face, smaller mouth and an increased susceptibility to illness. The traditional diet produced a more healthy twin or sibling. Remember this was the early 1900's. Before the influx and popularity of fast food and processed grain consumption.

4) Protein is actually essential for life. It's what you're made of. You are not made of carbohydrates. Though your brain does need glucose to function it can use protein and fat to fuel this. This is why their are essential amino acids and essential fatty acids but no essential carbohydrates because they are not essential to life.

5) What about energy? You may ask. It's ironic but I have personally found that the people who eat the most calories coming from carbohydrates (grains; rice, pasta, noodles) are actually, for the most part, the most fatigued.

Aug 21, 2008
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starstarstarstarstar 		Question about Meat
by: Dave

I saw on your blog that you recommended eating meat to a vegetarian you met, but you did not go into much depth as to why. Could you expand a little for me.

Much appreciated

Dave
Jun 01, 2008
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starstarstarstarstar 		Thank You
by: Anonymous

Michael,

Wow, thank you for your in depth response to my question and for taking the time to share your expertise and thoughts.

You have given me a lot to think about as well as motivating me to try and move my body as often as I can. Although some of the exercises are likely to trigger my disorder (because of standing in an upright position) I can probably alter them and do some of them sitting down.

This quote alone will do wonders for my health!

"The secret of health for both mind and body is not to mourn for the past, worry about the future, or anticipate troubles, but to live in the present moment wisely and earnestly."
The Buddha

My best to you....
May 30, 2008
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starstarstarstarstar 		Answer Chronic Illness and Exercise part 3
by: Michael Hannon

Downward dog into upward dog

Downward dog

This is a yoga movement. Have your hands and feet on the floor. The wider your feet the easier it becomes. Push your butt up, legs straight and chest towards the floor slowly whilst at the same time breathing out slowly. Your body ends up looking like a triangle.


Upward dog

From the downward dog position lower your hip towards the floor, lifting your chest up whilst breathing in slowly.

Start with what feels comfortable and build up slowly. 1 set of 20 is good.

Be careful of over arching the spine. Keep the abs tight to protect the spine.

With any of the exercise if you find you lose your breath take a break and if you feel up to it complete another rep.

Caution, if you have low blood pressure do not come up or breathe out to quickly. If you have any orthopedic conditions what so ever speak to your medical professional about this movement.


If you do have access to a gym keep it simple and use the x-trainer for 10-30min at a slow pace. Meaning you are able to hold a conversation whilst exercising. Join classes such as tai chi, gentle forms of yoga such as Hatha and chi kung.

All that I have recommended can be done daily. Best to build up volume and frequency at a slow pace to fully benefit.

Whatever I or anyone else says, your body and mind are the ultimate judges, listen to them.

I don't know if this is what you wanted or not. If you have a chronic illness you have to be extra selective in your choice of movements. Choose ones that give energy and not take it away. All movement has the ability to give energy or take it away but it all depends on where your vitality level is at the time.

Remember, chronically ill or not always exercise smarter not harder.

I've said it already but I'm going to say it again, speak to your MD (doctor), ND (naturopath), OD (osteopath), anyone who is directly and on a professional level involved in your health before undertaking an exercise program.


"The secret of health for both mind and body is not to mourn for the past, worry about the future, or anticipate troubles, but to live in the present moment wisely and earnestly."
The Buddha


Health, Wealth and Happiness

Michael
May 30, 2008
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starstarstarstarstar 		Answer Chronic Illness and Exercise part 2
by: Michael Hannon

Breathing.

You maybe surprised that I have added this but I believe breathing to be the no.1 functional movement and yet no-one takes note of it. It influences everything; your posture, digestion, white blood cell count, activation of your autonomic nervous system, serotonin levels, cortisol levels, psychological states, and the list goes on.

A simple breathing exercise is to sit or stand but preferably stand. Pretend there is a string attached to the top of your head and it's pulling you up, keep the chest up, a slight gentle bend at the knees and a slight tightness of your abs. Hands can be by your side or right over left upon your lower abs. Breathe in, inflating your stomach. Not forcefully, this should all be done with ease, calm and focus. Breathe out bringing in your belly button. After 10 or so breaths start to rock slightly forwards when breathing in and rock slightly backwards when breathing out. This is a very small movement. If someone was to observe you, they would not necessarily see the rocking. Once you feel comfortable, close your eyes.

To be done between 5-10 min, at a slow comfortable pace either in doors in the dark or in nature.

The Squat

Have feet wider than shoulder width or wherever is comfortable. Have hands out in front for balance. Breathe in, hold breath for a second, begin to breathe slowly out whilst at the same time bending your knees and lowering your hips to a point that you are able to maintain good technique i.e knees are aligned with the second to third toe, spine is in upright position and not flexed and your weight is evenly distributed. Once you reach that point breathe in again, hold your breath for a second then begin to rise up whilst breathing out slowly.

Start with 10 reps and build up. 1 set of 50 is more than enough.

You can use a chair or box with a cushion on it to be guide of depth and to avoid falling.

Caution; if you have low blood pressure do not come up or breathe out to quickly. If you have any orthopedic conditions what so ever speak to your medical professional about this movement.
May 30, 2008
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starstarstarstarstar 		Answer Chronic Illness and Exercise part 1
by: Michael Hannon

Hi, I would first like to preface this with, please seek advice from your medical physician before undertaking any exercise program.

I am imagining someone who is ill enough not to work, maybe in slight pain, lacks an abundance of energy and may not have access or like going to the gym.

Firstly exercise does not mean falling to the floor in a heap, covered in sweat, puking your guts up. Exercise is movement with a direct purpose of attaining something beneficial for either your mentality, physicality, spirituality, or all the aforementioned. What this means is if the movements you are doing are causing pain, discomfort, lethargy, dizziness, nausea etc. It has stopped being beneficial so thusly is not exercise but merely torture. Point is, never torture yourself.

Your purpose as someone with a chronic illness is to improve energy levels, maintain what you have, mentally stay positive and focused on recovery. Exercise is fantastic way to do this and if applied correctly helps in the healing process.

I have no details of your symptoms so my suggestions will be general.

Walking

Walking is a fantastic movement and can be done by most people with relative ease. Don't worry about speed walking or adding ankle weights or anything else, simply walk. Go somewhere with lots of natural surroundings and preferably with only the sounds of nature. I personally find if I'm out of balance or my mind is not clear I go to nature in silence and just admire the beauty. I believe our eyes, ears, nose, skin and brain are designed to observe nature and to use the sights, sounds, smells and energies for our benefit.

May 29, 2008
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starstarstarstarstar 		Question about Chronic Illness and Exercise
by: Anonymous

Hi Michael,

I am dealing with a chronic illness and would like to add some moderate exercise to my daily routine.

I have difficulty with exerting myself, my blood pressure drops whenever my heart rate gets too high. Do you have any suggestions.

Thanks!

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