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Song: Harder Better Faster Stronger
By Daft Punk
Song: Wiggle ft. Snoop Dogg
By Jason Derulo, Snoop Dogg
Song: Up Down (Do This All Day)
By T-Pain, B.o.B.
Song: Take Me Home Ft. Bebe Rexha
By Cash Cash, Bebe Rexha
Song: Summer
By Calvin Harris
Song: Live For The Night
By Krewella
Song: Stay The Night ft. Hayley Williams
By Zedd, Hayley Williams
Song: Dear Boy
By Avicii
Song: Problem
By Ariana Grande, Iggy Azalea
Song: Talk Dirty ft. 2 Chainz
By Jason Derulo, 2 Chainz
Song: Timber
By Pitbull, Kesha
Song: Get Up (Rattle)
By Bingo Players, Far East Movement
Song: Into The Blue
By Kylie Minogue
Song: Right Now
By Rihanna, David Guetta
Song: Play Hard
By David Guetta, Ne-Yo, Akon
Song: Pompeii - Kat Krazy Remix
By Bastille
Song: Eye Of The Tiger
By Survivor
Song: We Will Rock You
By Queen
Song: Smells Like Teen Spirit
By Nirvana
Song: Welcome To The Jungle
By Guns N' Roses
Song: Numb/Encore
By Jay Z, Linkin' Park
the PHYSIOLOGY OF FAT LOSS
How The Physiology of Fat Loss Works:
Losing fat is much simpler than you've been led to believe.
The first, and most fundamental, of these mechanics is energy balance.
This refers to the relationship between the energy you give your body through eating food and the energy it expends through cellular and physical activity. It's often measured in kilocalories (kcal).
The absolute immutable truth about meaningful weight loss…as demonstrated by thousands of controlled weight loss trials conducted over the last 100 years…is this: you must burn more energy than you consume.
You've probably heard this before but if you're shaking your head in disappointment, allow me to explain.
When you eat food, you provide your body with a relatively large amount of energy in a short period of time. It burns a portion of this energy and stores a portion as body fat for later use.
The scientific term for this period of nutrient absorption and processing is "postprandial. Post means "after" and prandial means "having to do with a meal." While in this postparandial or "fed" state, no fat burning occurs–the body is in "fat storage mode."
The reason for this is simple: why should the body burn fat for energy when you've just provided it with all it needs plus quite a bit more?
Eventually your body finishes processing and absorbing the food, which can take several hours, and enters what scientists call the "postabsorptive" state.
The energy provided by food is now gone but the show must go on. What can your body do to meet its energy demands?
That's right–it can burn body fat. Your body must now shift to "fat burning mode" to survive while it waits for its next meal.
Every day your body moves in and out of postprandial and postabsorptive states, storing and burning fat.
Here's a simple graph that shows this visually:
The light portions show what happens when you eat food: insulin levels rise to help process the nutrients and fat burning shuts down.
The dark portions show what happens when your body runs out of energy from food: insulin levels drop, which tells the body it's running out of energy and needs to start burning fat.
Now, what happens if these light and dark portions more or less balance out every day? You got it–you body fat levels stay the same. Your body is burning more or less as much fat as it's storing.
What happens if the light portions outweigh the dark? Yup, you've stored more fat than you've burned and thus your total fat mass rises.
And what happens if the dark portions are collectively greater than the light? You've burned more fat than you've stored, which means your total fat mass decreases.
This is why meaningful fat loss requires that you burn more energy than you eat.
It doesn't matter how many "unclean" foods you eat or when you eat them or anything else. Your metabolism runs on the first law of thermodynamics, which means fat (energy) stores can't be increased without you providing a surplus of energy and can't be decreased without you restricting energy intake, creating a deficit.
When talking pure weight loss, a calorie is a calorie. Your body only burns so much energy and if you feed it less than it needs, it has no choice but to continue tapping into fat stores to stay alive.
The goal isn't to lose weight, though. It's to lose fat and not muscle. And when that's the goal, a calorie is not a calorie.
Certain types of calories are more important than others.
I've written about this extensively in my books and elsewhere, but here's the long story short:
When you're restricting your calories to lose fat, you must ensure you're eating enough protein.
Research shows that when restricting calories, a high-protein diet is more effective at reducing body fat, helps preserve muscle, and increases satiety.
How much protein should you be eating, exactly?
Well, the government recommends 0.8 grams per kilogram of body weight, but research shows that double and even triple that amount isn't enough to preserve lean mass while dieting.
Instead, I prefer to follow the advice of scientists at AUT University, who concluded…
"Protein needs for energy-restricted resistance-trained athletes are likely 2.3-3.1g/kg of FFM [1 – 1.4 grams per pound of fat free mass] scaled upwards with severity of caloric restriction and leanness."
To keep it simple, my general recommendation is eating 1 to 1.2 grams of protein per pound of body weight when restricting calories for fat loss.
If you have quite a bit of fat to lose (if you're a man with 20%+ body fat or if you're a woman with 30%+), you can reduce intake to 0.8 grams per pound of body weight and you'll be fine.
So, now that you understand how the body builds muscle and stores and burns fat, let's see what it takes to do both at the same time.
First let me give you a quick explanation on the causes of knee and hip pain!
First, What Causes Knee Pain?
Knee pain is widespread and especially common among athletes.
Common causes for knee pain are, as noted above, strains and sprains, cartilage tears, and tendon inflammation, but the complex nature of the knee joint makes it susceptible to other problems.
For example…
Second, What Causes Hip Pain?
Like with knee pain, the most common causes of hip pain are arthritis, bursitis, tendonitis. Muscle imbalances are quite common as well.
One of areas of the hip joint that often gives athletes problems is the sacroiliac joint in the pelvis.
The sacroiliac joint is designed to transfer forces to and from the lower spine into the hip and legs and when it gets aggravated or injured, pain is felt in the lower back, hip, and/or legs.
The squat motion puts a tremendous amount of pressure on the sacroiliac joint, which is one of the reasons why many weightlifters in particular struggle with sacroiliac pain.
3 Effective Joint Pain Remedies You Need to Try
Ask the wrong so-called "expert" about what you should do to relieve your joint pain and you're going to hear drugs or surgery or both. The problems with anti-inflammatory drugs are they just mask the problem and long-term use is a bad idea. The problem with surgery is obvious: it's a traumatic, risky experience that we would all rather avoid if at all possible.
Well, short-term use of drugs can give some relief and some situations necessitate surgery but if yours doesn't (and a good sports doc can tell you), there's a good chance the following 5 pain-relief strategies can help.
Mobility Exercises
"Unsticking" soft tissues (muscles, tendons, ligaments, skin, and fascia) and improving movements patterns and range of motion can be very effective in relieving joint pain.
The type of exercises that accomplish this are commonly referred to as "mobility exercises," and the right ones can work wonders.
Rest, Ice, and Heat - The most important part of recovery is rest.
That doesn't mean immobility but it does mean you have to not do things that are going to impair healing and recovery.
Violate this simple principle and injuries can become chronic and debilitating.
Once a joint has fully healed and you're ready to start training again, it's a good idea to start with lighter weights and see how you feel over the next several days (no pain is a good sign), and gradually work back into your normal routine.
Ice helps you recover by reducing inflammation and swelling as well as internal bleeding from injured capillaries and blood vessels.
As long as there is pain and inflammation, ice will help.
Don't apply ice for more than 15 to 20 minutes at a time, but you can rotate on and off all day.
Heat stimulates blood flow, which helps your body bring nutrients to and remove waste products from the area faster.
Heat shouldn't be introduced immediately following an injury, however.
The general advice is to ice only for the first 3 days to bring down swelling and, once this has been accomplished, introduce heat. Alternate between 15 to 20 minutes of ice and heat.
As you know, abnormalities in soft tissues can cause joint pains, and research shows acupuncture can help treat this.
Specifically, needling can help release "trigger points" in the body, which are tight, painful areas of muscle that refer pain to other areas of the body.
For example, when you press on a trigger point in your neck, you might also feel pain in your shoulder (I've personally experienced that one).
The key here is obviously the skill and knowledge of the acupuncturist. Look for someone trained in using acupuncture for myofascial release.
Like acupuncture, research shows that massage is another effective strategy for releasing trigger points.
This can not only relieve pain but can help prevent muscular problems from developing in the first place that can, in time, cause joint pains.
There is nothing more attractive than strong, smart and sexy lifters.
A body that squats, is a body that rocks.
Squatting, especially barbell back squats can be hard on your body though.
If you don't prep and prepare your feet, legs, torso, neck and spine to handle
an axial load of several hundred pounds... you're short changing yourself.
Here are two videos that might help you get ready for heavy squatting and
keep your body free from imbalance and injury.
#1 How To Stretch For Squats (do this FIRST)
#2 How To Squat
Follow both of these routines by some dynamic warm-ups and light squat
work.... then you'll be ready to attack you back squat like a pro.
"Your body is your mind!"
Becoming the strongest version of yourself is a multifaceted process which
must include:
Physical Strength (structure, posture, performance)
Physiological Strength (digestion, breathing, hormones)
Energetic Strength (mind, character, soul)
Life Mastery (authenticity, generosity, legacy)
No part of you is more -or- less important than the others.
"There are three motives for which we live; we live for the body, we live for the mind,
we live for the soul.
No one of these is better or holier than the other; all are alike desirable, and no one of
the three—body, mind, or soul—can live fully if either of the others is cut short of full
life and expression." - Wallace D Wattles
The best bodyweight exercises to do!
As you'll see, your primary focus in bodyweight workouts is improving in a few basic areas: pushing, pulling, and squatting.
There are many variations of these movements and ways to make the more difficult, of course, but they are the foundation of all good bodyweight training.
So, let's review the best of these types of bodyweight exercises and then look at how we can combine them into an effective and challenging workout routine.
No bodyweight workout is complete without some form of pushup.
It's one of the simplest and most effective ways to train your chest, shoulders, and arms, and it doesn't require any special equipment.
I'm going to recommend that you do several types of pushups in your bodyweight workouts.
Pike Pushup
The pike pushup is a pushup variation that is great for training the shoulders.
Dive Bomber Pushup
The Dive Bomber Pushup is a good progression from the pike pushup (meaning it's an exercise you progress to once you've built considerable strength on the previous).
It's a complete upper body exercise because it emphasizes your chest, shoulders, and triceps at different points in the movement.
Handstand Pushup
In terms of bodyweight shoulder exercises, it's hard to beat the handstand pushup for sheer difficulty (and thus overload).
I want to shy away from exercises that require special equipment, but I need to mention the dip because it's one of the absolute best upper body exercises you can do, bodyweight or otherwise.
There are two types of dips you can do: triceps (or bench) dips and chest dips.
Chinup & Pullup
These are also exercise that can't be done without equipment…but a pullup bar is cheap and, in my opinion, vital.
It's vital because if you want to get the most out of your bodyweight training, you must be doing chinups and pullups.
They train every major muscle in your back and involve the biceps to a significant degree as well, and they do it in a way that just can't be replicated otherwise (outside of the gym, that is).
There are many pullup variations you can do, of course, but you should build a foundation of strength with these two before progressing to more advanced types.
Bodyweight Squat
Just about every popular resistance training program you can find involves some sort of squatting.
It's the simplest and most effective leg-building exercise you can do.
This exercise is the bodyweight equivalent of the barbell back squat, and if you want to build strong legs, you're going to do a lot of it.
Squat Jump
The squat jump is a progression from the basic bodyweight squat that adds a dynamic "explosive" element to your training.
Shrimp Squat
The Shrimp Squat is a good introduction to one-legged squatting (which is a good progression from two-legged variations).
Pistol Squat
The pistol squat is a difficult progression from the shrimp squat that requires a considerable amount of strength and balance.
The lunge is primarily a quadriceps exercise but all the major muscle groups of the lower body come into play.
Russian Leg Curl
The Russian leg curl is a fantastic exercise for isolating your hamstrings.
The burpee is a classic full-body exercise that also builds your cardiovascular capacity.
Hanging Leg Raise
The hanging leg raise is one of my favorite exercises for training the core (and the rectus abdominis in particular).
Bicycle Crunch
The bicycle crunch is a popular abs/core exercise that is particularly good for training the obliques.
The plank is often hailed as the ultimate core exercise, but research shows that's a bit of an overstatement.
That said, it definitely valuable enough to include in your bodyweight workouts.
Remember–Progression Is the Key
That's it for exercise recommendations.
The key isn't just doing exercises–it's progressing on them.
We recall that as a natural weightlifter, the most important type of progression is overload.
When you're weightlifting, the easiest way to do this is to add weight to the bar.
When you're training with your bodyweight, though, you have two options:
So, push yourself to make progress in your workouts and eat enough food and your muscles will grow.
Weight loss has rules. Legit rules. They're mathematical in nature and we're beholden to them whether we like it or not. You can't just break the rules because you don't like them or because you hope they don't apply to you. This is where many dieters fail.
A few of these principles relate to food intake and a few relate to what types of exercise you should do, which is what we're going to focus on here.
There are many opinions on the subject, of course.
For example…
I want to start by making an important distinction.
So far, we've been talking "weight loss."
Instead, we need to focus on fat loss, and here's why…
Why You Don't Want to Merely "Lose Weight"
What do millions of people resolve to do every January?
Lose weight, right?
That's the wrong way of looking at it, though. What they really want to do is lose fat.
I'm not being pedantic, either–there's a big difference between those two goals.
Strictly speaking, weight loss refers to reducing a number on a scale.
Well, you don't know what you're doing, you can lose plenty of weight… and wind up skinny fat.
If you want a simple demonstration of this, just follow one of the many popular weight loss diets and exercise programs that go something like this:
And as you can guess, muscle loss is the major concern here because the more you lose, the worse you look, even with a relatively low body fat percentage.
This is how you ruin your body composition.
How to ruin your body composition by chasing 'weight loss':
If you go about it differently, though, and focus on losing fat while preserving muscle, the upshot is very different.
You may lose less weight but you'll be better for it because you'll have retained (or even gained) muscle, which means you'll be much happier with what you see in the mirror.
So, you came into this article wanting to know more about "weight loss."
I want you to start thinking "fat (and not muscle) loss," though, because that's what I want for you.
Use this workout and flexible dieting program to lose up to 10 pounds of fat and build muscle in just 30 days…without starving yourself or living in the gym.
What kind of exercises do most people think they should do lose belly fat?
Ab exercises, of course.
What about thigh fat?
Squats are supposed to burn away that blight, aren't they?
And so the list goes…
Exercises burn calories, which aids in fat loss, and while research shows that training a muscle increases blood flow and lipolysis in the area, the effects are too small to matter.
That is, you can't do crunches to get a six pack or hip thrusts to shrink your butt.
Ironically, if you want a certain area of your body to be leaner or "slimmer," training the muscles without also reducing your body fat percentage will create the opposite effect.
It will simply end up looking bigger.
(This, by the way, is why many women mistakenly believe that weightlifting will make them "bulky.")
The reason for this is fat loss is a whole-body process. You can't selectively lose (or gain) fat in one region of your body or another.
Yes, all of us tend to store our fat differently, but the basic mechanism is the same–when we gain fat, we gain it everywhere, and when we lose it, we see a reduction in total-body fat mass.
What this means is you can use diet and exercise to get leaner, but some areas will lose inches faster than others.
(And unfortunately, the fat we want to lose the most is also usually the hardest to lose, but that's another discussion.)
What Are the Best Exercises for Weight Loss, Then?
The best exercises for weight loss meet several criteria:
Now, what most people don't know is the "secret" to getting ripped isn't doing a handful of "special" exercises like air squats, planks, butt raises, or anything else.
It's doing the right type of exercise.
(The truth is there is no "secret," really, but some approaches certainly work better than others.)
In other words, it's not so much about the individual exercises that you do as the style of exercise.
Let's break this down.
Is Cardio the Best Type of Exercise to Lose Weight?
If you ask someone that wants to lose weight what they need to do, what will they say?
"Diet and exercise," right?
And if you ask them what type of exercise, what will the likely answer be?
You know, walking, jogging, swimming, biking, and so forth.
Unfortunately, this guarantees little in the way of weight loss (even when you do quite a bit).
In fact, research shows that you can just wind up fatter as a result, mainly by negating its already meager weight loss benefits by unconsciously eating too much and/or reducing other forms of physical activity.
Hence the throngs of overweight people in your gym crowding the treadmills, wondering why they're still not losing weight.
There are two reasons why your traditional cardio workout is a mediocre (at best) weight loss tool.
Cardio doesn't burn all that much energy.
If you're like most people, running vigorously for 30 minutes is pretty exhausting.
Guess how much energy it burns, though?
Anywhere from 400 to 600 calories, depending on your speed and body weight.
If that sounds like a lot to you, consider that it's the amount of energy in…
Cardio workouts don't burn as much energy as we wish they did, making it very easy to eat back all the calories burned (and more).
The same could be said of many other types of workouts as well, by the way.
This is why people that say you just need to "move more" to lose weight are missing the forest for the trees.
Increased physical activity can help, of course, but if you don't know what you're doing with your diet, no amount of exercise is going to be enough to keep the needle moving.
Your body "learns" to burn less energy.
You probably know that an energy deficit is required to lose fat.
And you probably know that in almost all cases, a "weight loss plateau" boils down to eating too much.
What you may not know, though, is when in a calorie deficit, your body works to diminish it through moving less and promoting overeating.
It does this because its goal is to maintain homeostasis. It doesn't want to be in a calorie deficit.
One of these adaptations is an increase in energy efficiency.
The net effect of this is, over time, your body burns fewer and fewer calories doing the same workouts (it becomes more energy efficient in doing them).
This shrinks your calorie deficit, which slows down your weight loss.
When this happens, many people don't understand what's going on and try to fight fire with fire.
They resolve to "move more" (do more cardio) and while this increases energy expenditure (and thus fat loss), it can also accelerate muscle loss and metabolic slowdown.
They often reduce caloric intake to near-starvation levels as well, which only makes matters worse.
All this is why I generally recommend that people keep cardio to a minimum when dieting to lose fat.
Yes, you read that correctly.
If we're just talking body composition, the less cardio you can do when cutting, the better.
What does all that mean specifically, though?
What qualifies as the "right" amount (and type) of cardio?
The Best Type of Cardio for Weight Loss
There are two types of cardio that I believe are best for losing weight:
1. High-intensity interval training (HIIT)
2. Walking
That probably sounds contradictory to you.
How could the hardest and easiest forms of cardio both be the "best" for fat loss?
Well, it's precisely because of their opposite positions on the "exertion" spectrum.
Let me explain.
Why HIIT is Best for Rapid Fat Loss
High-intensity interval training, or HIIT for short, is a style of exercising where you alternate between periods of (almost) all-out and low effort.
Hence, the name.
The high-intensity intervals push your body toward its metabolic limits (basically as hard as you can go) and the low-intensity intervals allow it to recover (catching your breath).
HIIT is fantastic for weight loss because it burns a large amount of energy in a relatively short period of time (and has semi-significant "afterburn" effects as well).
A study conducted by scientists at The University of Western Ontario shows just how effective it really is.
Researchers had 10 men and 10 women train 3 times per week, with one group doing 4 to 6 30-second treadmill sprints (with 4 to 6 minutes of rest in between each), and the other group doing 30 to 60 minutes of steady-state cardio (jogging at about 65% of VO2 max).
The results?
After 6 weeks of training, the subjects doing the intervals had lost significantly more fat.
Yes, 4 to 6 30-second sprints burn more fat than 60 minutes of jogging.
This isn't just better for your social life–it's better for your muscles, too.
You see, research shows that cardio workouts can directly impair strength and muscle hypertrophy gains.
These effects are compounded and magnified when you're in a calorie deficit, which is why doing too much cardio while cutting can cause a considerable amount of muscle loss.
Well, with HIIT, you can have the best of both worlds: relatively short workouts that burn a considerable amount of fat and minimally impact muscle.
So, if you're sold on HIIT, you probably have a few questions, such as…
Walking: The Easiest Way to Lose Fat Faster
When viewed in terms of fat burning, walking is no HIIT, but it deserves more attention than it gets.
You see, it's not nearly as effective for maximizing fat loss, but it's definitely the easiest way to increase energy expenditure and lose weight faster.
Case in point:
A study conducted by scientists at California State University with college-aged men and women found that subjects that ran a 10-minute mile burned about 190 calories.
Subjects that walked a 19-minute mile burned fewer calories, of course, but it's not as few as you might think–about 111 calories.
If you walked a few hours per week, then, you could augment your energy expenditure by anywhere from 1,000 to 2,000 calories, which could translate to an additional 1 to 2 pounds of fat loss per month.
Not too shabby.
Research shows that this is enough to significantly reduce the risk of heart disease and all-cause mortality (death from any cause), as well.
Furthermore, studies show that walking can counteract the effects of stress and reduce cortisol levels.
This is significant because managing stress (and thus cortisol) levels is an important part of minimizing
muscle loss while restricting calories to lose fat.
You do this primarily by managing how much you eat and exercise, and this is where many people go astray.
They eat far too little and exercise far too much, and this can cause a whole slew of problems ranging from depression to muscle loss to low energy to food cravings and more.
Well, walking is great in this regard because, unlike more intense forms of exercise, it places very little stress on the body.
That means that you can "safely" add several hours of weekly walking on top an already rigorous exercise schedule without risking overtraining.
Weightlifting: the Unsung Hero of Weight Loss
Most people mistakenly associate weightlifting with "bulking up" and not "slimming down."
That's probably because, as we discussed earlier, they're too focused on weight as opposed to body composition.
You see, weightlifting isn't a good way to lose weight because it causes muscle gain, which makes you heavier…but research shows that it's an extremely effective way to speed up fat loss.
For example, let's review a study conducted by scientists at Duke University.
196 men and women ranging from 18 to 70 years old were separated into three groups:
1. Resistance training (RT)
This group did three 60-minute resistance training workouts per week that consisted of 24 sets of machine exercises.
2. Aerobic training (AT)
This group jogged three days per week for about 45 minutes per workout.
3. Aerobic and resistance training (AT/RT)
This group did both of the workouts above, which summed up to about 5 hours of exercise per week.
Which group do you think lost the most weight?
Well, after eight months, scientists found at the aerobic training group topped the weight loss charts.
They also lost the most muscle.
Guess who lost the most fat (and gained muscle to boot)?
You got it–the aerobic and resistance training group.
These "recomp" effects have been seen in several other studies as well.
The bottom line is this:
If you want to lose fat as quickly as possible while preserving or even building muscle, then you want to do both resistance and aerobic training.
What Type of Weightlifting Is Best for Weight Loss?
The weightlifting best for losing fat would do two things:
1. Burn a significant amount of energy without over-stressing the body.
2. Overload the muscles to stimulate muscle growth.
Well, there happens to be a weightlifting workout that fits that bill perfectly: One that emphasizes heavy compound lifting.
By "heavy," I mean handling weights that are 70%+ of your one-rep max (and ideally closer to 80 to 85%).
The reason for this is simple: it burns a lot of energy.
A study published by scientists at Democritus University of Thrace (Greece) found that training with weights in the range of 80 to 85% of 1RM significantly increases metabolic rate over the following three days, burning hundreds more calories than training with lighter weights (45 to 65% of 1RM).
Similar effects were seen in a study conducted by researchers at Gama Filho University (Brazil) as well.
By "compound," I mean focusing on compound exercises, which are those that train multiple major muscle groups (like the squat, deadlift, and bench and overhead press).
To nobody's surprise, research shows that compound exercises burn more energy during and after training than isolation exercises (which isolate one major muscle group, like the biceps curl).
For example, just four heavy sets of deadlifts can burn over 100 calories, and that's not taking into account the additional energy expenditure burned due to the "afterburn effect."
As luck would have it, this style of weightlifting is also best for building muscle and strength, which serves our purposes perfectly.
That's why thousands of people have used workout programs like mine to successfully build muscle and lose fat at the same time.
The "Best" Weight Loss Exercise Routine?
If you want to see all this in action, do the following:
key tips to speed up your fat loss!
"I just ate a handful of jelly beans. Is that a problem?"
That was an actual text I sent to a bodybuilder friend years ago. I was completely serious.
I was cutting for the first time and the handful of jelly beans weren't on my meal plan. I knew very little about how dieting actually works and so I worried that I had somehow set myself back.
Silly, of course, but it illustrates a point:
The sheer amount of bad information out there on weight loss and meal planning can turn even "smart" people into superstitious paranoids.
Well, I've learned a lot since then. And I've used what I've learned to write books and articles that have helped hundreds of thousands of people, and many are getting into the best shape of their lives.
I can do the same for you, starting right here, right now, with this article.
In the next ten minutes, you're going to learn my 7 best tips for making weight loss meal plans that not only work but are, dare I say, enjoyable.
These recommendations aren't speculation or theory, either.
They're practical, time-proven techniques that I've learned through personal experience with my own body, through working one-on-one with thousands of people, and through the 4,000+ custom meal plans my team has made for men and women all over the world.
So, if you're ready to learn once and for all how to create the best possible meal plans for losing weight, keep reading.
Don't Severely Restrict Your Calories
If you could lose weight slowly or quickly, which would you prefer?
And that's why many people starve themselves. It's the easiest way to see lower numbers on the scale. It's also the easiest way to misery, muscle loss, and yo-yo dieting.
You see, many starvation diets have you eating anywhere from 25 to 50% of your total daily energy expenditure. Do this and you're going to lose weight, of course. But there's more to consider…
Much of the weight you lose initially is water and glycogen.
When you hear of someone losing 4, 5, 8+ pounds in one week, it's safe to assume that 20 to 30% is water loss and a fair chunk is a reduction in glycogen levels.
This isn't a problem per se, but that that water and glycogen weight will return once food–and carbohydrate in particular–intake returns to normal.
You can lose muscle easily.
The more you restrict your calories, the more like you are to lose muscle.
This is especially true if you're not doing any resistance training, or doing too much, and if you're doing too much cardio as well.
The big problem with this is more you lose muscle, the closer you get to a dreaded "skinny fat" physique.
Now, there are forms of very-low-calorie dieting designed to maximize fat loss while preserving muscle, but they have several requirements:
You think you know hunger, cravings, and mood swings? Try eating (and training on) a diet of 150 to 200 grams of protein per day… and nothing else.
Which brings me to my next point…
You feel progressively worse and worse.
If you're like most people, you're going to find very-low-calorie dieting to be miserable.
Common side effects are low energy levels, intense food cravings, mental fog, and depression, and the longer you go, the worse it gets.
How to Calculate Your Calorie Deficit
Now that you know the pitfalls of starvation dieting, you're probably wondering how to do it correctly.
Well, there's a lot of debate among "gurus" about how large of a calorie deficit is too large.
It gets especially heated when discussing what's optimal for athletic types following a high-protein diet, as opposed to untrained, obese individuals eating too little protein.
My go-to research on this matter is a study conducted by scientists at the University of Jyväskylä.
Their subjects were 20 to 35 year-old national and international level track and field jumpers and sprinters with low levels of body fat (at or under 10%), and they split them into two groups.
These findings jive with my experiences both with my body and the thousands of people I've worked with.
Mild deficits can work if you're very overweight, or very patient, but as you get leaner, larger deficits become necessary to maintain appreciable fat loss and don't automatically cause muscle loss.
This is why I recommend a calorie deficit of 20 to 25% when dieting for fat loss.
Having salmon for dinner doesn't have to be hard. When you want a gourmet dinner but don't feel like doing any work, this recipe is exactly what you need.
Toss all the ingredients on a sheet pan, and stick it in the oven to roast. You can even leave the ripe tomatoes on the vine. The only part of this recipe that could require real effort – making your own teriyaki marinade – is optional. If you go for store-bought, just be sure to check the sugar content.
Serves 4 People
Calories: 560
Protein: 39 grams
Carbs: 39 grams
Fat: 30 grams
How to beat food cravings?!
You've just crawled into bed, only to find yourself overwhelmed by a hankering for the cold pizza languishing in the fridge (it would be so much happier in your belly!)
Or your meal plan's archenemy: the midday slump, where your brain refuses to work for anything but carbs and sugar.
Sigh. If only we craved chicken breasts and vegetables… hitting our macros would be so easy…
Well, that may be wishful thinking, but that doesn't mean you have to be a slave to your food cravings and abandon your quest for the ideal body.
The reality is cravings aren't nearly as vexing when you know why they occur and how to manage them, which is what this article is going to be all about.
Let's begin.
What Are Food Cravings?
According to the good people over at Merriam-Webster, a craving is "a very strong desire for something."
That doesn't quite capture the real flavor of the food craving, though. This does, though: "an intense, urgent, or abnormal desire or longing."
"Urgent" and "abnormal" are the keys to understanding the difference between a craving and genuine hunger.
While hunger is "a very great need for food" of any kind, a craving is the desire for a specific food.
It's a classic case of needs versus wants.
Fortunately, you don't beat food cravings by ignoring hunger and starving yourself.
In fact, you'll want to go in the opposite direction (but more on that later).
So, to recap, if you're wondering whether last night's cheesecake binge was a result of hunger or just a craving, here's what you need to consider:
When you have a craving, though, it's usually for one specific food (or type or taste, like carbs or sweet or salty fare).
Internal eating, on the other hand, is a response to your body's natural feelings of hunger.
What Causes Food Cravings? Cravings are complex and intertwined with a number of internal and external cues.
Fortunately, a high-level overview of some of the more common causes can help us overcome our desire to eat away all our gains.
Let's review the ones that give most people the most trouble.
How Alcohol Can Cause Food Cravings. If you've ever come back from the bar and polished off a bag (or two…or few) of chips, you already know about the link between alcohol and food cravings.
This relationship goes deeper than many people think, though.
Research shows that people who tend to experience strong food cravings also have an increased risk of alcohol abuse.
And as drinking is known to increase the likelihood of overeating (and enhance fat storage), a slippery slope comes into view:
Food cravings lead to overeating and drinking, which leads to more overeating and drinking, which can result in rapid fat gain.
We also know that people with a family history of alcohol dependence show a preference for sweeter foods, suggesting a genetic basis for the connection between alcohol abuse and food cravings.
The bottom line is this:
If you tend to overdo it on alcohol, you're likely prone to cravings and overeating as well (and vice versa).
Keep that in the back of your mind next time you're out for drinks.
How Restrictive Eating Can Cause Food Cravings
Have you ever become fixated on a food as soon as some "guru" labeled it "bad"?
Or maybe you wake up on the first day of a new diet and suddenly you just have to scarf down some donuts for breakfast.
Well, us quirky humans love to obsess over whatever is forbidden, and this is probably why restrictive eating is a known cause of food cravings.
There's nothing like the temptation of a "taboo" food to trigger an obsession with it.
This is why so many mainstream diets lead to flame-out bingeing: they focus far too much on what you "should" and "shouldn't" eat, and far too little on the scientific underpinnings like energy and macronutrient balance.
This is why you need to embrace flexible dieting and never look back.
How Emotional Triggers Can Cause Food CravingsQuick: what does popular culture say women love to do when they feel down?
Eat their way through a pint of Ben & Jerry's, of course.
And although that stereotype is a bit overplayed, it highlights a legitimate cause of food cravings.
Emotions can make you want to eat, and negative ones more so than positive.
Anger, sadness, and boredom have all been identified as reliable triggers for food cravings, possibly as a way of self-medicating to increase brain serotonin levels.
There are other ways to deal with negative feelings, though.
Exercising is always a good solution — I guarantee you won't be thinking about cookies if you're trying to hit a PR — but even something as simple as a stimulating game or walk outside can be enough to unfix your mind.
How Stress Can Cause Food Cravings. This one doesn't come as a surprise to most of us.
Who hasn't turned to sweet, succulent foods to take the edge off a rough day?
Well, while acute stress can suppress the appetite, the chronic variety has been linked to food cravings.
You see, in times of stress, your body copes in various ways.
One mechanism is activation of the hypothalamic–pituitary–adrenal axis (HPA) axis, which is a complex set of interactions between three glands: the hypothalamus, pituitary gland, and adrenal glands.
When this system is activated, cortisol levels increase, and this, in turn, increases the desire to eat.
This is why stress management is essential for taming cravings and achieving steady, predictable weight loss.
How Hormones Can Cause Food CravingsCortisol isn't the only hormone that can trigger cravings.
For women, both pregnancy and the menstrual cycle have been identified as reliable stimuli.
As a whole, young women tend to experience the strongest food cravings, which suggests that cravings decline with the effects of ovarian hormones.
What Types of Food Do People Crave and Why?
Now that you understand a bit more about what causes cravings, let's take a look at what people crave and why.
In general, the strongest cravings are for low-satiety (unfilling) foods.
That is, foods that are high in calories but low in protein and fiber. They're also usually higher in fat and carbohydrates than average foods.
Basically, it's the typical types of junk food that everyone knows and loves:
Well, research suggests it relates to what they call the food reward, which can be defined as "the momentary value of a food to the individual at the time of ingestion."
In other words, these high-calorie, rather unfilling foods evoke powerful positive feelings for several reasons:
Before we move on, let's take a quick detour to discuss the most commonly craved food of all: chocolate.
Why Do So Many People Crave Chocolate?Chocolate is the most commonly craved food and it certainly meets all of the above criteria.
What makes chocolate so irresistible, though? Why do some people consider themselves "chocoholics"?
Well, while there may or may not be such a thing as "chocolate addition," there's no doubt that it can positively influence mood.
There's nothing particularly special in play here.
Chocolate is just another way to get an energy and mood boost when you're angry, bored, depressed, or tired.
The Skinny on Food Cravings and Weight. We all joke about our occasional overwhelming desire to eat like it's our last day on Earth, but for many, food cravings are no laughing matter.
They're more than just a mental distraction — they can make weight maintenance a truly daunting task and lead to long-term health problems.
You see, because people tend to crave foods that are high in fat, carbs, and calories, food cravings are naturally associated with weight gain.
This, then, often leads to a pattern of yo-yo dieting, which is itself a source of recurring stress and discomfort that increases the desire to overeat, creating a vicious cycle that can be incredibly hard to escape.
The relationship between food cravings and weight loss (or dieting for weight loss), however, isn't as clear cut.
Food cravings are frequently cited as the most common reason to stray from a diet, but research shows that restricting calories for weight loss can cause a reduction of food cravings.
If you're a well-traveled fitness junkie, you've probably already experienced this (and especially if you know how to cut fat the right way).
You start your cut and it's touch-and-go for the first week or so, but after that, the game of Hungry Hungry Hippo going on in your brain finally winds down and it's more or less smooth sailing from there on out.
How to Beat Food Cravings
As you can see, food cravings are a ticklish subject.
There are a lot of mental and physiological mechanisms in play and it's quite hard to tease everything out for easy inspection and manipulation.
Fortunately, we don't need to have the whole bit taped to know how to prevent cravings from keeping you fat and unhappy.
Here's how it breaks down…
How to Use Your Diet to Help Beat Food Cravings. Generally speaking, the more rigid your diet is, the more you're going to battle with food cravings.
For example, research shows that strict dieting strategies (that revolve around limiting the foods that you can eat), are associated with eating disorder symptoms and higher BMI's, whereas flexible dieting strategies are not.
They're also known to be major triggers for food cravings.
So if you're prone to cravings, the worst thing you can do is follow a diet that makes forbids certain foods.
Instead, use the principles of flexible dieting to create meal plans that you actually enjoy, and learn how to incorporate "cheat meals" without undoing all your hard work in the gym.
This way you can eat more or less all the foods you like (just in moderation) while still reaching your body composition goals.
The restrictive eating problem extends beyond food choices, too. It also includes eating too few calories.
If you eat too little, you can rest assured you're going to be plagued by hunger and cravings.
How to Use Your Mindset to Help Beat Cravings. If you can use your mind to get stronger and better at sports, then you should be able use it to blunt cravings, right?
If you level up your mental game, you can help keep your food cravings under control.
Mental Imagery and Cravings. Many food cravings begin with sensory exposure to a particular food.
You know, you're driving along, minding your business, and suddenly your car smells like a giant french fry. And then you see it: the golden arches and poster of the golden, deep-fried goodies.
Juices begin to pool in your mouth as you imagine digging into an overflowing carton of nibbles…an image that you now can't get out of your mind. (And the more vivid this imagery is, the stronger the craving is likely to feel, by the way).
Well, you can turn that same mental machinery against cravings to turn them off (or down, at least), and it's very simple:
When a craving strikes, find something else to visualize vividly instead of that one food.
Really experience it with your mind's eye — the colors, smells, sounds, emotion, tactile feedback. If you can hold this creation in mind for several minutes, you should find the craving far less compelling.
Another simple option is picking up your phone and playing a visually stimulating game for a few minutes.
Yup, even Tetris can block cravings.
Mindfulness and Cravings, Mindfulness, as defined by Kabat-Zinn, is "awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally."
Research shows that it can help your dieting experience in several ways:
Some people find meditation helpful (it was never my thing), and there are plenty of websites and smartphone apps that will guide you there.
"Mindful eating" techniques can help, too, and they're quite simple.
For example, when you eat, slow down and be more aware of the physical sensations and your own thoughts and feelings about what you're eating or just food in general. The idea is to focus on the whole experience of eating.
It's also important that you discredit any bits of guilt or self-judgment that pop up. Simply be aware of and acknowledge what you're thinking and feeling and "keep calm and carry on."
I know this sounds kind of woo-woo, but make a habit of it and, in time, you should find yourself in more and more in tune with and in control of your cravings.
The Bottom Line on Food Cravings. If you're going to get the body you really want — and keep it that way for the rest of your life — then you're going to need to get a handle on food cravings.
And the best way to do that is…
Happy dieting!
Alexander Bouraad - "If you can think it, you can do it. If you can dream it, you could become it."
January 2018


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Good morning and welcome to this week's edition of In the Books, featuring Tales of the Fairy Anthology II: Steampunk Fairies edited by Catherine Stovall.
Disclaimer: I was given a free ebook copy in exchange for my honest review.
About the Book: Never before have magic and machines come together in such a way as brought to you by the sixteen authors, poets, and artists of this collaboration. When the world of the Fae meets Steampunk, all things are possible and there are no limits to the places you will visit, the creatures you will meet, and the technology that you will discover. Put a little magic in your gears and open up your minds and hearts as you enter the world of Steampunk Fairies.
My Review: I don't normally read and review anthologies, but this was a wonderful read! I'm relatively new to reading Steampunk, but each story captured my interest and left me wanting more. The book opens with a wonderful poem and a fantastic picture to help set the mood.
One of my favorite stories was The Others by Michelle Cornwell-Jordan. I enjoyed the mystery of Sabine's quest to save her father. The ending was cool and cruel as it left things open for a sequel I hope to read in the near future. (Hint, hint! lol).
All in all, I have to say this is a wonderful introduction, or an addition to any Steampunk fan's library.


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How to Test an Automobile Computer?
An automobile's central computer is typically identified as a powertrain control module, electronic control module or electronic control unit. Testing any version of your car's computer requires th...
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The alternator charges a vehicle's battery, replenishing the its voltage and enabling it to start the car. A sign the alternator in your automobile is weakening is difficulty cranking, eventually l...
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How to Test Automobile Struts?
The struts on your car are a crucial aspect of the suspension and are responsible for providing a nice ride that isolates the occupants from surface imperfections or provides sporty handling in hig...
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In the mid-1980s, the Actia company invented the first automotive diagnostics testing with the XR 25. Automotive diagnostics are done with an electronic tool to find engine problems or detect malfu...
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The starter in an automobile comprises of two main parts, the starter motor and the starter solenoid. If you turn the ignition key in your car and all you hear is a clicking sound, you should first...
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text:
Cervélo Cycles was created in 1995 when two engineers, Phil White and Gérard Vroomen, decided to market their work developing faster time trial bikes. Having been involved in bicycle and human-powered vehicle design since 1986, they started a bike design from scratch when a top-ranked Italian pro cyclist approached Gérard to design the fastest possible time trial bike for him. The team evaluated the bikes on the market, and set a design goal for the bike that was difficult and uncompromising. They wanted something that was unbeatable in aerodynamics yet sacrificed nothing in weight or stiffness. The result was a pretty radical bike that pushed the rules in almost every area. It tested extremely well for aerodynamics, as well as handling, stiffness and comfort.
Cervélo has grown from the dreams of these budding engineers working out of a garage to a company with more engineers than bike models, using the same tools and techniques as the most advanced Formula 1 teams. In 2012 we became part of the Pon Bicycle Group, who give us access to resources to allow us to continue to grow and continue what we do best—to engineer better bikes. We look forward to continuing to surprise you with innovation that allows you achieve your dreams and goals.


text:
The Mysteries
Hub is one of the largest towns in the Shatters region, boasting a native population of around a thousand, with more usually present as guests in the town. The town has grown so much larger than the mesa that shops have been built out of wood into the vertical surface of the mesa's bay area.
Hub's laws are extremely strict when it comes to how people may interact. Kidnapping, killing, stealing, and assault are all punishable by incarceration and usually death. Because these laws apply universally, the town ends up being extremely safe for less savory elements who are wanted elsewhere.
The town is largely safe from looters and external influence by cannons mounted at various vantage points around the edges of the mesa and a number of force field generators set up around the perimeter. These force fields are usually inactive unless the town is under active naval assault.
Locations in the town:
- The Pit: Blood sport arena made from quarrying stone out of the mesa for other buildings. Convicted criminals and prize fighters fight here.


text:
Happy Halloween!
5 commenti:
- Riccardo Rullo24 ottobre 2010 10:57
Molto bella questa Ohi-Ling in tinte Halloween! :DRispondiElimina
- Anonimo24 ottobre 2010 14:41
Molto bella...... a quando una nuova puntata?RispondiElimina
Guarda, oggi uno su Deviant mi ha fatto la stessa domanda, ti incollo la risposta in inglese:RispondiElimina
"Do you have a planned month for the next issue of fairy cops to come out? Its been a while.."
"I know :( I'm still stuck on Huntik Magazine #14 and I'm going to be there for the whole November, while I wanted to resume the works this month, and Rem also has a lot of work to do. I'd like to get it done by December, but I doubt we can make it since I also have my fantasy novel to take care of. Right now, working on Fairy Cops still means working for free to us, which is never easy when you have to earn your living! But I've promised there will be a new issue of Fairy Cops and I intend to keep that promise! There is even a self-published book in my thoughts, but even we did a comic book for sale, I would release the episode in black and white for free on the blog. All I can say is, keep holding on and bear with us, eventually we will make it!"
ahhh bella Halloween Ohi-Ling, ma a quando il nuovo episodio delle Fairy Cops!!?!?!?RispondiElimina
Tu quoque Mangaman! ;)RispondiElimina
Vedi la risposta in inglese nel commento del post subito sopra al tuo :)


text:
Joanna Schroeder asserts that the viral story of a woman who was raped and made pregnant leads to many bigger questions about how states should legislate parental rights of rapists.
There has been a wildly popular news story making its way through both the Internet and mainstream media the last two days—that of the very brave Shauna Prewitt who is sharing the torment of women like herself, who conceived a child from being raped.
It's impossible for most of us to imagine the trauma of a woman who was raped, and made pregnant by the rape (estimates of these occurrences range between 15,000-30,000 babies conceived via rape each year, depending upon data collection methods), and then legally forced to see her rapist on a regular basis while fighting for custody of the conceived child. It's beyond comprehension, really, and it strikes a chord within our psyches as one of the most wrong things that could happen to a person at the hands of the law.
It's natural to have a knee-jerk reaction and to think, "That should be illegal!" But we must take a closer look and examine exactly how a law against this would work.
First, we should be clear that there are states with laws on the books that talk about custody in the case of fatherhood via rape. The Daily Kos blog details such data. This is going to be a long quote, but the information contained is critical to our discussion:
The latest case to discuss this issue is Shepherd v. Clemens, 752 A.2d 533 (Del. 2000). There, the court concluded that when a child is conceived and born as the result of an unlawful sexual intercourse as defined in the code, the biological father shall not be permitted visitation. This does not violate constitutional principles. "No court has held that the mere fact of biological fatherhood that was the result of a conception during a criminal act and that is unaccompanied by a relationship with the child, creates an interest that the United States Constitution protects in the name of liberty." See Lehr v. Robertson, 463 U.S. 248, 259-62 (1983). See generally Deborah L. Forman, Unwed Fathers and Adoption: A Theoretical Analysis in Context, 72 Texas L.Rev. 967 (1994).
Other states have similar statutory provisions. Alaska Stat. § 25.23.180 (1999) court may terminate parental relationship if child was conceived as a result of sexual assault, and termination is in the best interests of the child); Cal. Welf. & Inst. Code § 361.5 (West 1999) (reunification not provided to parent of child conceived as result of sexual assault); Conn. Gen. Stat. § 45a-717 (1999) (court may terminate parental rights of parent convicted of a sexual assault resulting in the conception of a child, except in certain cases of statutory rape); Idaho Code § 16-2005 (1999) (court may grant termination of parental rights as to a parent who conceived a child as a result of rape); 750 Ill. Comp. Stat. Ann. 50/8 (West 1999) (father's consent to adoption not required if he fathered child as result of criminal sexual abuse or assault); Ind. Code § 31-19-9-8 (1999) (notice to father of adoption proceedings not required if child conceived as result of rape, incest, or sexual misconduct with a minor); Me. Rev. Stat. Ann. Tit. 19-A, § 1658 (West 1999) (court may terminate parental rights of person who conceived child as result of crime involving sexual intercourse, unless court informed that the act was consensual); Mo. Rev. Stat. § 211.447 (1999) (biological father's guilty plea or conviction of forcible rape of the birth mother is conclusive evidence to termination his parental rights); Nev. Rev. Stat. § 125c.210 (1999) (father has no right of custody or visitation if child conceived as result of sexual assault unless consented to by mother and is in the best interest of the child); N.J. Stat. Ann. § 9:2-4.1 (West 1999) (see infra text accompanying this note); N.M. Stat. Ann. § 32A-5-19 (Michie 1999); N.Y. Dom. Rel. Law § 111-a (McKinney 1999); Okla. Stat. Ann. Tit. 10, § 7006-1.1 (1999) (stating that the court may terminate parental rights if the child was conceived as a result of rape); 23 Pa. Cons. Stat. Ann. § 2511 (West 1999) (father's parental rights may be terminated if child conceived as a result of rape or incest); S.C. Code Ann. § 20-7-1734 (Law Co-op. 1999) (father not entitled to notice of adoption proceedings if child conceived as result of criminal sexual misconduct); Wis. Stat. §§ 48.42, 48.415 (1999) (§ 48.42 stating that no notice is required to the father in a termination of parental rights case when the child has been conceived as a result of sexual assault or rape; § 48.415 stating that parenthood as a result of sexual assault or rape is grounds for involuntary termination of parental rights).
Now, let it be known that I am nowhere near a lawyer or member of law-enforcement. My degree from UCLA is in Women's Studies, and so I obviously have to approach this conversation as a layperson, but I think it's important to discuss what we really want, and need, in this situation in order to create a safer society, rather than react out of unreasoned emotion.
Most, if not all, of the states that have legislation about the case of paternity rights of rapists use wording that seems very helpful. For instance: "Conn. Gen. Stat. § 45a-717 (1999) (court may terminate parental rights of parent convicted of a sexual assault resulting in the conception of a child, except in certain cases of statutory rape)". This statute simply states that the court has the right to block a man convicted of raping a woman from having parental rights to resulting child. Such was the case with Shauna Prewitt, her baby's father's rights were revoked. This seems like good language—it allows the court the discretion to determine whether or not said father should have paternal rights.
In Connecticut, the law applies to those convicted of the sexual assault that resulted in the child, but not to those who are accused of a rape. But many people on the Internet are talking about how these law should also apply to those who are also accused of rape.
This may cause another knee-jerk reaction. We think, no way can we make a law preventing fathers accused of raping the mother from having parental rights! They haven't even been convicted, imagine the abuse this law could suffer. And while I maintain that the number of women who would lie about being raped and having conceived a child is relatively small, the possibility of any accusation having legal consequences to a person's parental rights is frightening.
And so we return to the notion that a father should only lose parental rights or custody if he's been convicted of the crime. But we have to bear in mind that there is a pretty serious gap between the time in which a person is accused of a crime and when he or she will actually be tried and found guilty or innocent of said crime. This interim time can often be up to 18 months, and being as a baby gestates for only 38 weeks, there's a very real possibility that even in the most obvious cases of rape (i.e. a lot of physical evidence), a father could petition for parental rights and custody, and no law would bar him from doing so until he's convicted.
It seems nearly everyone can agree that our legal system is deeply fallible in determining guilt in rape cases. There are notable examples of women who have falsely accused a man of rape, only to recant after the man has served prison time. These cases are relatively rare compared to how many rape convictions are handed down with solid evidence that they are just verdicts, and yet they happen. Beyond that, as Prewitt points out in her article in the Georgetown Law Journal, the conviction rates of reported rape are startlingly low compared with other serious crimes. Can we depend upon our judicial system to find just verdicts in rape trials? Many—on both sides—say no.
Finally we land in the middle ground, full of questions and stuck in an ugly quagmire. Should there be laws allowing a judge discretion in preventing a father from contacting the mother whom he's accused of raping, as well as preventing him from gaining custody or even visitation of his child? Possibly. Should the accused father have his parental rights terminated on the basis of the accused rape? No.
Here's why: As it stands, a judge in a family court can still deny the accused father access to the child regardless of the conviction. If the judge deems the father to be dangerous, he or she can deny access as they see fit, from a judicial standpoint. In collecting evidence, the judge will hear testimony from the mother and consider the accusation and evidence and then rule.
If a father has not lost parental rights, he can continue to pursue custody and do what happens in some of the stories Shauna Prewitt relays—drag the alleged victim into court on a regular basis for the duration of the child's dependency, causing further trauma (imagine if the victim were one of the many rape survivors who experiences PTSD as a result) and ever-mounting legal fees.
And yet without conviction, it's hard to imagine that a law keeping an accused rapist from access to—at the very least—due process in his custody process would be constitutional. It is not a perfect judicial system, but it is the one we have. With our presumption of innocence until proven guilty, a lot of grey area exists in which exploitation can occur. And yet without this presumption of innocence, we are not a free society.
To me, as an admitted layperson, it seems we need to look not only at laws like some of the states cited above have, but also elsewhere in order to protect rape survivors from further trauma. We need to look deeper, and get even more grassroots. We need to revolutionize the way we, as a society, regard rape victims. We need to respect them as we do victims of any crime. You know the old story, if a woman is mugged and her purse is stolen, we don't say, "Why were you carrying a Louis Vuitton? Weren't you asking for it to be stolen?" We need to see the victim as an innocent, just as the rapist is innocent until convicted. We need to be make the judicial system a safe place for victims of sexual assault—both men and women—to bring their cases as soon as they happen, when evidence is most available, so we have more accurate convictions.
We also need to understand that men can be victims of rape, even at the hands of women. If we're talking about custody or parental rights being disallowed for either accused or convicted rapists, we also need to talk about what would happen in the case of a woman who became pregnant from raping a man. As far as I know there are no statistics about how often this happens, and if there are I'd bet they aren't as peer-reviewed and replicable as we'd like them to be. But that doesn't discount the fact that no doubt that pregnancies like this (even if rare) have occurred. Would that woman be exempt from laws that allow judges to terminate parental rights of men based upon an accusation or even conviction of rape?
There are no good answers here. We're asking people to have faith in a very faulted system. We're asking women who have been raped to return to court to face their rapists in order to determine custody and parental rights, at least until a conviction is handed down. But why do we do it?
For freedom and the equal right to due process for all individuals.
Because when we need the presumption of innocence, it is there for us, and it must apply to everybody.
What do you think of Shauna Prewitt's mission to educate people about the suffering many mothers of rape-conceived kids experience?
Is "innocent until proven guilty" even the best system for maintaining freedom?
How best should we legislate parental rights and custody in cases of children who were conceived via rape?
How can we, at a grassroots level, change the way in which rape victims of both/any gender or sexuality are treated within the judicial system? How will this aid the process of protecting survivors of sexual assault who conceive?
For more reading, check out Yes, Rape Victims Get Erections, Too
Image of Custody of Child courtesy of Shutterstock


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I think the black & white French Bulldog is my favorite subject to paint, besides my own Jack Russell, of course.
Here is a painting in the very beginning stage - it's 65" x 35". I have a lot of work and larger paintings... well... there is no rushing. It just takes time. Thankfully I have rediscovered the large "house painting brush" from home depot - it really gets the paint on much quicker. I'll more send updates later.


text: Paul & Joe Cat Refills 03/09/2017 By: imma 0 Paul & Joe Cat Refills I believe that these two kitties have gone into the permanent range rather than being a limited edition. About time too – every time this brand produces cat shaped lipsticks, they sell out. One of them is clear, so a sheen topper, and the other is pearlised, making it a shimmer topper to be used alone or over any other shade. The shimmer is fine – I did swatch these but they didn't show up well at all – especially the clear one for obvious reasons! In terms of the case, that IS limited edition and is £7 (HERE) – Beauty Bay has good stock of the new P&J lipstick cases as well as the shimmer kitty (£14 HERE) and the new sheer lipsticks, which I reviewed HERE. *all products are sent to me as samples from brands and agencies unless otherwise stated. Affiliate links may be used. Posts are not affiliate driven. Share this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Google+ (Opens in new window) Related Previous post Silke London Next post Dr Jart Rubber Masks Leave a Reply Cancel reply Your email address will not be published. Required fields are marked *Name * Email * Website Notify me of follow-up comments by email. Notify me of new posts by email.


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Convictions stand for murder in 1996
The city's first convictions for murder without a body or forensic evidence linking the accused to the victim have been confirmed, after two men who had maintained their innocence for eight years pleaded guilty and a third was convicted after a third trial.
One of the two who pleaded guilty before the retrial, Wong Wai-man, 33, was jailed for life yesterday. Lee Kar-yeung, 25, who also pleaded guilty, will be sentenced tomorrow after High Court Justice Louis Tong Po-sun ordered background reports. Hau King-yeung, 27, will be sentenced today after a jury found him guilty last night.
The court heard the trio had strangled loanshark Ma Chun-mo in 1996 because Wong and Hau could not repay a $600,000 loan, then cut up the body and disposed of the parts at a rubbish dump. The parts have never been found.
The two who pleaded guilty were dealt with yesterday after the jury retired in Hau's case.
Prosecutor Kumar Ramanathan told the court Ma, a hawker and money lender, was reported missing by his family three days after his disappearance in December 1996.
During police inquiries Wong, whose name appeared in loan documents possessed by Ma, admitted killing him in Hau's rented apartment because they were unable to pay back a $600,000 loan.
Lee, 15 at the time, told police he agreed to help in return for being allowed to stay at Hau's home.
Mr Ramanathan said Wong told police Lee pinned down Ma's legs while Hau strangled him with a nylon string. The three then left to play billiards and mahjong until dawn and returned to the flat to cut up Ma's body with a saw. Wong said the parts were loaded into cartons and left at a dump in Tai Po.
The men then used Ma's bank card to empty his account of $28,000 and shared it.
The trio were convicted after trials in 1998 and 2001 but succeeded in overturning the verdicts on appeal, leading to retrials.
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|saint hanny!
4 January 2016
|the widtfeldts and the branch at családi est!
NEW YEARS NIGHT!!We had a program in the morning with Kati. She stuffed us full of soooo much süti. I swear, I've eaten more this Christmas season than my whole mission combined. It was good though. We talked about the ten commandments and just started going over the whole "no other gods before me" thing.
Basically slept all day but was able to keep water down!
Was able to eat some crackers!!
I was feeling well enough that evening that we were able to go to this little missionary training meeting given by one of the high councilmen here, Ted Kelly. It was real good! He basically let everyone know what their roles were as ward missionary and such.
We had church! It was great! All the testimonies were really good.
After church one of the elder's investigators invited us over and then to look at this almost life size nativity scene in one of the churches nearby. So that was fun. Shes a really cool néni who's super into yoga and all sorts of natural oils and things so that was super funny. Shes totally what I want to be when I'm her age. She had this giant atlas and this really cool map too telling the different nationalities in hungary. It was cool.
|cool nativity scene in the church at the end of our street. Apparently one of the prettiest in hungary according to a néni sitting looking at it.
|a beautiful painting in the same church.
Sister Heath
|It snowed!
|Pécs in the fog


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2013 News
Field Hockey Announces Bergman and Altepeter as 2014 CaptainsMay 13, 2014Sacred Heart University Field Hockey Head Coach Katie Kloeckener announced Liz Bergman (Blandon, Pa.) and Mary Altepeter (Chesterfield, Mo.) as captains for the upcoming 2014 season.
SHU Field Hockey Announces Class of 2018May 09, 2014Sacred Heart Field Hockey Head Coach Katie Kloeckner announces the addition of eight to the Class of 2018.
SHU Field Hockey Honored by NFHCA for Work in the ClassroomMarch 20, 2014Eleven Pioneers were named to the Gladiator by SGI/NFHCA Division I National Academic Squad the National Field Hockey Coaches Association announced Wednesday morning. In addition to individual players be acknowledged, the entire Sacred Heart field hockey team was honored for its work in the classroom, compiling a grade point average about 3.0.
Bergman, Altepeter named All-MAAC Second Team; Pioneers land 9 on All-Academic TeamNovember 08, 2013Liz Bergman (Blandon, Penn.) and Mary Altepeter (Chesterfield, Mo.) were named to the All-MAAC Second Team Thursday night at the awards banquet at the 2013 MAAC Field Hockey Championship at Rider University.
SHU Field Hockey Drops Season Finale 1-0 to BryantNovember 03, 2013The Sacred Heart field hockey team was rendered scoreless by the Bryant Bulldogs in the season finale. The Pioneers fell 1-0 at the Bryant Turf Complex Sunday afternoon. SHU finishes the 2013 season 4-12 overall and 0-5 in MAAC conference play.
SHU Downed 2-0 by Siena on Senior DayNovember 01, 2013The Sacred Heart field hockey team was shut out by Siena 2-0 on Senior Day Friday evening at Campus Field. The Saints got their first MAAC win, while the Pioneers fall to 4-12 on the season and are still looking for their first conference win.
Field Hockey Struggles Against Rider in 4-0 DefeatOctober 27, 2013In the second straight game, the Sacred Heart field hockey team was shut out on the road. Sunday afternoon, the Pioneers dropped the game 4-0 to the defending champion Rider Broncs. SHU falls to 4-11 on the season and 0-4 in MAAC play.
SHU Field Hockey Shut Out at MonmouthOctober 25, 2013The Sacred Heart field hockey team was shutout 5-0 Friday evening by the Monmouth Hawks on So Sweet A Cat Field. The Pioneers drop to 4-10 with the loss and still remain on the hunt for their first MAAC win.
Field Hockey Downed by Robert Morris 1-0 in Double Overtime BattleOctober 20, 2013The Sacred Heart field hockey team fell to Robert Morris 1-0 in a double overtime battle Sunday afternoon on Campus Field. The Pioneers were outshot 17-14 as they drop to 4-9 on the season and 0-2 in MAAC competition.
Pioneers Drop MAAC Opener at Quinnipiac, 4-1October 13, 2013The Sacred Heart field hockey team lost its Metro Atlantic Athletic Conference opener on Sunday afternoon, falling to the Quinnipiac Bobcats, 4-1. This marks the first season of field hockey in the MAAC. The Pioneers fall to 4-8 overall on the season with the loss.
Sacred Heart Beaten by Lock Haven, 4-0October 06, 2013The Sacred Heart field hockey team dropped a 4-0 decision to visiting Lock Haven University Sunday afternoon on Campus Field. The Pioneers drop their final non-conference game to fall to 4-7 heading into the start of the Metro Atlantic Athletic Conference schedule next week.
Bergman Delivers Pioneers 2-1 Double Overtime WinOctober 04, 2013Sacred Heart r-sophomore Liz Bergman (Blandon, PA) scored the game-winning goal 3:32 into the second overtime to deliver the Pioneers a 2-1 win over visiting Lehigh University Friday night on Campus Field. The win snaps a SHU four-game losing skid and improves the Pioneers to 4-6 on the season.
Sacred Heart Falls to #17 Ranked Temple OwlsSeptember 29, 2013The Sacred Heart field hockey team dropped its second-straight game to a nationally ranked opponent thanks to a 3-0 loss at #17 Temple Sunday afternoon. The Pioneers have lost four-straight and saw their record drop to 3-6 on the season.
Pioneers Beaten by #11 UAlbany, 9-0September 27, 2013The Sacred Heart field hockey team fell at the hands of the #11 nationally ranked Albany Great Danes Friday afternoon, 9-0, on the road. The loss drops the Pioneers to 3-5 on the season.
Pioneers Fall to Fairfield in Overtime, 2-1September 20, 2013Fairfield's Julie de Paeuw buried a penalty stroke with 52 seconds left in overtime to lift the Stags over Sacred Heart 2-1 Friday night on Campus Field. The Pioneers fall to 3-4 with the loss while Fairfield improves to 5-2.
Christine Mace Named MAAC Player of the WeekSeptember 16, 2013Sacred Heart sophomore Christine Mace (Norwalk, CT) was named the Metro Atlantic Athletic Conference Offensive Player of the Week on Monday. Mace was a key part of the Pioneers' 4-3 overtime win over La Salle on Friday night.
Pioneers Tripped Up at Holy Cross, 1-0September 15, 2013The Holy Cross Crusaders scored on their first shot of the day Sunday afternoon and that would be all they needed to come away with a 1-0 win over the visiting Sacred Heart Pioneers Sunday afternoon. The Pioneers split their two games this weekend and are now 3-3 on the season.
Christine Mace's Overtime Game-Winner Beats La Salle 4-3September 13, 2013Sophomore Christine Mace (Norwalk, CT) scored the game-tying goal and then provided the game-winner in overtime to lift the Sacred Heart Pioneers to a 4-3 win over La Salle Friday night on Campus Field. Mace scored twice and assisted on another goal to lead the Pioneers to their third win of 2013.
Sacred Heart Falls at Hofstra, 3-1September 08, 2013The Sacred Heart field hockey team jumped out to a 1-0 lead at Hofstra but couldn't hold on as the Pride scored three unanswered for a 3-1 victory Sunday afternoon. The Pioneers drop their second-straight and even their record at 2-2 on the year.
Sacred Heart Falls at Yale, 6-0September 07, 2013The Sacred Heart field hockey team suffered a 6-0 loss on the road at Yale University Saturday afternoon. The loss is SHU's first on the season as they fall to 2-1.
SHU Set to Host Instructional ClinicSeptember 06, 2013The Sacred Heart field hockey team will be hosting an Instructional Clinic, Player Panel and Recruiting Information Session for Parents on Saturday, October 19th.
SHU Sweeps the Weekend with a 2-1 Win at VillanovaAugust 31, 2013The Sacred Heart field hockey team is off to a 2-0 start to their season thanks to a 2-1 victory at Villanova University Saturday afternoon. The Pioneers posted a pair of second half goals to erase a 1-0 deficit and complete the opening weekend of the season in perfect fashion.
Pioneers Beat Towson 3-2 to Open the SeasonAugust 30, 2013The Sacred Heart field hockey team opened their season on Friday afternoon by earning a 3-2 victory in a stroke-off shootout over Towson University. The Pioneers and Tigers played to a 2-2 tie through regulation and a pair of overtimes before SHU put the game away thanks to a 2-1 edge in the stroke-off tie-breaker.
SHU Field Hockey Set to Open Season at Towson & VillanovaAugust 29, 2013The 2013 Sacred Heart field hockey season gets underway this weekend with a pair of stops on the road at Towson and Villanova. Third-year head coach Katie Kloeckener has a young and talented group set to take the field this fall that features 11 freshman.
Pioneers Picked Fifth in MAAC Preseason PollAugust 20, 2013The Sacred Heart field hockey team was picked to finish fifth in the Metro Atlantic Athletic Conference preseason coaches poll announced on Tuesday afternoon. The 2013 season marks the inaugural year the MAAC will support Field Hockey as a sport and championship.
SHU Field Hockey Announces 2013 ScheduleMay 09, 2013The Sacred Heart field hockey team released its 2013 schedule on Thursday. The Pioneers will play seven home games at Campus Field beginning Friday, Sept. 13 against La Salle.


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It began with one student. I noticed pretty early in the semester that grade 9 math was old hat for him and that he needed a challenge, so we started to meet once a week or so to talk math and work on some interesting problems. (During our first meeting, we proved that the square root of 2 is irrational.)
Then, he brought a friend. Who eventually brought two more friends. (If you've been doing the math, you might expect 8 students at our next meeting; alas, there were only 5. But wait, that's five students who want to do math outside of math class!) We did a few problems, but mostly spent time discussing the idea of doing independent projects that the students would present to the class on the last day before Christmas break.
Today was the first session that really felt math club-y: I ordered some pizza, gave the students the Crossing the Bridge problem (thanks, Sadie!) and some white boards, then set them loose.
They solved it in all of 3 minutes. Good thing I had another one in my pocket. It goes like this (I don't have a reference for this one, so my wording is probably not ideal):
You and 8 of your friends are sitting in a circle and passing around a ball. In the first round, you pass the ball to the person to the right of you, who passes it to the person to the right of them, etc., until the ball gets passed back to you. This is when the round ends.
In the second round, the ball gets passed to every second person until the ball gets passed back to you. In the third round, the ball gets passed to every third person; etc. You play the game until you end up "passing" the ball to yourself, which does not count as a round.
How many passes are made in total before the game ends?
(Big thanks to Nat Banting for sharing this one!) Once the students solved the problem for 9 people, they solved it for 10, then for the general case. It's an excellent problem and it did take them most of the lunch hour, but they got it in the end. Their persistence was extraordinary, and I could feel their satisfaction when they solved it in the end!
It was a great lunch hour, and you can imagine how I felt when I overheard the students saying "This is really fun!"
We spent the remaining time talking about pi, different kinds of infinities, abacuses (abaci?), and other fun things (the students are still thinking of ideas for their independent projects), and decided to meet again next week. I'm thinking of calling it Pi Club: Come for the (pizza) pie, stay for the math!
The only downside? My internship is over in December. But – but – but – we're only getting started! I guess I'll just have to be sure to make the most of the next four weeks. (P.S. Have a cool problem? Send it my way!)
This must be how teachers feel every year before the summer holidays when they have to say goodbye to their students, some for ever. And I suppose that part of internship is learning just how hard that can be.