Author: veganhealthbenefit

I have been doing some research on Youtube regarding body-weight exercises without equipment for the back. However, I think a better description of what I am willing to do is use household items for increased strength. Of course gym weights can be a lot easier but I think with some ingenuity and creativity, we can load the back muscles with quite a bit of weight and go past not using *any* equipment or weight items at all.

A gym has some great benefits like a knowledge pool of fellow lifters to be tapped, and motivation from those like minded individuals, as well as more efficient and consistent means of working muscles. Being frugal, I would take great pride in building an impressive physique simply with common household items, and therefore there will be no cost for equipment.

I’ll do more search into this because I don’t want to reinvent the wheel and surely there’s many individuals who have done such a thing. However, I’m building a list of back exercises.

Weight addition or increase and elicit much higher force:

• Dumbbell rows ; another doing two types: (with weighted household item): Flare shoulders (out to side a bit); lower the hips (trunk and legs not on flat surface is optimal): this stretches the lats to the max when fully extended.
• Renegade rows (with weighted household item).
• Dumbbell pullover with household item (not easy even with relatively light weight).
• Hand plank rotations: Twisting motion of torso while in standard plank position (on hands).
• L-sits: weight could very easily be added in an L-sit, and if only using a very small amount of ankle weight it can be vastly more difficult. This is also a core and triceps intensive exercise that gives a superb adrenaline rush if one holds it to the bitter end. I don’t see it advertised as a weight bearing exercise by anybody.
• Supermans, lying flat but also on all fours (called Bird Dog) for increased intensity. Theoretically, weights could be used on ankles and held by hands. With long lever arm, very little weight would be needed for brutal intensity. I don’t see it normally advertised as a weight bearing exercise by anybody. Video with weighted supermans.
• Prone Cobra: Supermans but with arms at side palms face down. Still flex like superman, raising shoulders and arms and legs. Don’t see it done with weight. I’m sure it could be brutally difficult small weights due to long level arm.
• Reverse snow angel / slow motion fly claps (possibly adding weight): face down hands forward and feet off the ground, arms straight; move arms back parallel to ground, towards bottom. When reaching end, rotate arms back and forth. All slowly.

Unweighted:

• Elbow raises. Laying on back arms to side palms up, push up with the elbows only (no abdomen flex), raising back off the ground.
• Plank Deltoid Rotation: Twisting motion of torso while in standard plank position (on forearms).
• Hands elevated lat lifts; Face down arms straight about head palms face down on elevated surface: push down with hands, raising shoulders. hold at top for 3 seconds.
• Hands elevated reverse lat lifts; Face up arms straight about head palms face down on elevated surface: push down with hands, raising shoulders. hold at top for 3 seconds.
• Drag Forwards for Lats: I find these unpleasant and getting the force to be consistent and measurable has been difficult. However, they offer a very realistic type of movement. Crawling very low and dragging along the ground. It is a movement that can occur in certain situations, however unlikely.

Update: I’ll be sticking with wall supported handstands for time because they hit my lats very well. At this stage of the game I need to focus on compound movements and that one rocks my upper body good for now. I can really make it work for me; there are many very advanced versions. Of course, pull ups and chin ups are compound movements with very useful movements, for climbing for example. I need to eventually get those in my routine but for now, inside a hotel room it’s going to be the handstands. 🙂

However, the supermans feel real good in the lower back. Thos will be in my routine for sure. I’m getting the rush, folks; did a handstand for 17 seconds. I can feel it in my lats but also on the outside of my upper arms, and shoulders. It’ll make you feel alive!

Among several major health benefits, I lowered my LDL from 120 to 65 on the Starch Solution, and it’s thanks to Dr. John Mcdougall for giving me the information and motivating me to do it. One of his concepts is to look good to be a good example of what a person can be on the program. Having a lower than average (but healthy) weight and less muscle at this time, I am working to appear fit and strong. Even a few pounds of muscle is said to make a person look a lot strong so in a few months I am confident I can show some progress. However, after a year or two it will really pay off, with consistency and proper technique.

Strength training and exercise on a regular basis takes strong discipline, and a primary motivator for me, other than the directive by Dr. John Mcdougall, is to use achievable goals to maintain progress. At this time, using simple strength training with body weight only, I’ll track progress on a spreadsheet and upload it to keep myself accountable.

Exercise Log

This is a new log and I have done exercises over the past several months on a regular basis. The intensity and consistency of everything needs to go up a notch, though.

I’ve chosen the priority to at a minimum perform at least Bulgarian split squats every three days. This is one of the fastest muscle building exercises, assuming ‘progressive overload’ concept is properly utilized. I will have to add weight during the exercise soon as I am about to surpass the optimal time under tension during each set.

This exercise is of great benefit to aid in other sports and fitness activity, such as difficult terrain hiking, and even walking. This is an intense exercise and feels very good to get the adrenaline rush afterwards. I have failed to do the three sets which I should be doing, but I remain fairly consistent otherwise over the past few months. It’s pretty strong.

I do an isometric wall supported handstand for time, and measure in seconds, and I’m feeling better over the weeks and months. I think my bones, ligaments and tendons are getting strong with at least basic regular exercise. The wrists have been sore in the past, on top of the hand where the it flexes at a right angle. Warmup is important for this, also. The ultimate goal is free standing handstands with good form, and walking. Handstand pushups are said to be extremely intense and great for shoulder (deltoid) muscle building. It’s another really intense exercise, like the squat.

Some accessory strengthening exercises:

• Nordic Curls
• Rotator Cuff exercises: T/Y/W/L, others.
• Side laying leg lift: For gluteus medius.
• Abdomen exercises: I have a set that I can go through in 5-10 minutes. Very intense.

I have tightness down the side of my leg, and the primary cause is said to be weakness of the gluteus medius, which I strengthen multiple ways including the Bulgarian split squat and the side laying leg lift. It’s pretty simple.

No pull exercises have been added due to lack of access to a pull up bar or ledge. I found several videos with pull exercises using no equipment. Eventually, weight room equipment will be ideal to progress at the fastest pace.

Pull exercises without equipment shown in videos found with Youtube search: “pull exercises without equipment”

• Youtube: 17 Bodyweight Back Exercises (WITH NO PULLUP BAR!)
• Youtube: How To Do Pull Ups Without A Pull Up Bar | 5 “In Home” Alternatives
• Youtube: Bodyweight Back Workout (NO PULLUP BAR!)

I have more to add. Over many videos of various trainers in several sports, I find common exercises utilized. I’ll add a few back exercises, but I already have the superman which is very good.

Let’s say I exercise every three days on each major muscle group (legs /abs , push / pull, rest), and do so until the the end of December. I will have a solid foundation for weightlifting should I choose that route. I can find weighted objects for lifting (to be thrifty). There’s good community at some gyms, and motivation from like minded individuals. We’ll see.

“Let food be thy medicine and medicine be thy food”. “Walking is man’s best medicine”. –Hippocrates

Many doctors follow a template for care that does not highlight lifestyle modification for prevention and alleviation or even reversal of some disease. Lifestyle modification typically includes diet change and that includes the program I use now: whole food-plant based. Click that link to see a basic description.

I found a board certification which trains medical professionals to highlight diet change as part prevention and treatment of some diseases: the American College of Lifestyle Medicine. The site has a medical professional database. Sadly, many parts of the country such as those with lower population density have no doctors with this certification. This is not to say that there aren’t many very good doctors with knowledge in the area that do not have this certification, but it can be aggravating to find one.

Know you have the power to choose a doctor who has a treatment program that suits your willingness to modify your diet and other lifestyle factors to aid in good health. Ask the right questions when calling for the first appointment.

Questions I typically ask: What’s insurance is accepted? What is the appointment cost? what are the payment methods? What is the process to become a new patient? An additional question can be: is the doctor familiar with lifestyle medicine and do they or are they willing to use it’s concepts in practice with certain patients?

It is my understanding that many doctors, even if they don’t specialize, are willing to lay out the situation to an individual, and respectfully allow that individual to make a decision based on choice of care. You may have such a doctor already. If so, excellent!

I am not a regular movie reviewer. I went whole food-plant based three years ago to fix my cholesterol and it worked, so I’m on board with this healthy version of veganism, 3 years running. Therefore, while I do have bias but when I read science, I try to still account for that and be consistent.

I give this film three and a half out of 4 stars.

The film is engaging with a good pace. The music chosen is motivational. The stars and personalities such as athletes, doctors and researchers were well chosen. The film makes emotional appeals, and some weak scientific arguments, but some very strong health related arguments. The camera and scenes were excellent with some breathtaking visuals in Africa, at sports events, on the road cycling and on the Appalachian trail running, for example.

Primarily, the film appeals to the steadfast holdouts against dietary change: men who still eat animal products. It mostly portrays the realistic idea that a plant-only diet can maintain professional athletes, even those with world and national records and championships in a variety of sports. Male-dominated violent sports such as Ultimate Fighting Championship and professional football. Strength and muscularity is well covered. However, long endurance and spring sports such as cycling, ultra marathons and track are covered.

The film goes on to touch a great deal of topics involved with veganism:

1. Plant effects on sexual function and better impact on the blood vessels and heart.
2. Food animal suffering.
3. Sport and trophy hunting effects.
4. Environmental consequences of animal food production, all of which are stark but allow for individuals to make a big difference in the world.
5. The food industry’s effect through commercials and industry funded ‘scientific’ studies.
6. The fact that plant protein is adequate and even healthier than animal protein.
7. Vitamin B12 and the real cause of deficiency: increased attention to cleanliness of water and all plant foods.
8. A one week vegan trial for New York fire fighters to improve their health. Massive serum cholesterol value drops were measured which indicate massive health benefit, the same that happened to me after a few weeks on the food program.
9. Comparison of different species to show humans have biological components which suggest they are primarily plant eaters.

Considering all those pieces of the film, it was well worth the price for me to see since it provided a great deal of motivation and validated what some of my previously discovered inspirations have said: people such as Dr. John Mcdougall, Dr. Caldwell Esselstyn, Dr. Dean Ornish, Dr. Michael Greger, Nathan Pritikin.

Other Observations

Health Science

There are far more scientific studies related to serious diseases than sports outcomes. The health benefits of veganism and even more so for the whole food-plant based diet are significant and well established. That is not to say there aren’t a good number of claims (not necessarily in this film) without much or any evidence. To me, I am sold by health outcome testimonials backed up by good science which has been confirmed by respected and reliable doctors and organizations of doctors.

Motivation

For me, seeing athletic and aesthetically pleasing physiques prompts me to continue the food program and know it’s possible if I just put in the work. The scientists and doctors, all of whom I saw give many presentations on Youtube previous to this seeing this film, are motivating.

Film Category: is it a documentary?

I feel it is wrong to call this film a documentary. It’s a motivational film, and that’s okay to me. One definition of ‘documentary’ in Wikipedia: “A documentary film is a nonfictional motion picture intended to document reality, primarily for the purposes of instruction, education, or maintaining a historical record.” This film is at least 65% motivational and persuasive appeal through athlete examples, but there is some good science in there.

Dean Ornish Quote

In an interview, Dean Ornish states: “People who eat a diet that’s high in animal protein have a 75% increased risk of death from all causes and 400 to 500 percent increased risk of death from most forms of cancer: prostate, breast, colon cancer as well as type 2 diabetes”.

Position of the American Dietetic Association:Vegetarian Diets

https://www.andeal.org/vault/2440/web/JADA_VEG.pdf

This document explains an objective analysis by the largest group of Dietetics (dietitians) in the world. It is a highly respected, unbiased source of information concerning vegan and vegetarian nutrition and can be very helpful if you want to know about all the relevant studies related to healthy eating.

If you have questions like ‘where can I get my protein?’ or ‘Do I need to worry about B12?’ this can help you. Of course, a trained and certified Dietitian is best.

I had a problem with cholesterol being high, which indicates increased risk of heart attack and stroke. I was scared and did not want to go on statins, which weren’t mentioned to me by the doctor yet but I knew would be inevitable if I don’t take a structured method to improve my health. This meant changing what I eat and being strict about it. At that time I already saw Robert Lustig’s video about the dangers of sugar. Sure, that is dangerous, but several other problems cause high cholesterol, including high amounts of saturated fat and caffeine as well as excessive processed foods and excessive refined grains.

I will provide doctors and studies which show this information and you may agree or disagree, of course, but I lowered my LDL from 120, elevated risk of heart attack, to 65, a very low and some lifestyle doctors and cardiologists say virtually no risk of heart attack or ischemic stroke. This happened in a few weeks.

Just before I switched my diet, I was on the blood pressure medication called Atenolol, which controlled blood pressure as well as a high heart rate. Before treated, it was something around 160/100 for blood pressure and over 100 resting heart rate: not good at all. Sure, the medication worked but I assumed two things back at that time: that these health conditions are not totally controllable without medication, and would slowly get worse of the years and decades, similar to my older relatives.

I started watching Youtube videos in general after cutting back and virtually eliminating watching TV. I believe I was reading weight loss videos and came across some related to veganism, but eventually also the ultra-healthy but strict whole food-plant based diet.

I was willing to make some big changes and went ahead with it after finding Dr. John Mcdougall’s website. Dr. Mcdougall is a lifestyle medicine author and advocate. He has a large amount of Youtube videos to inspire those who want to change and provide them the information to do so. He does provide services such as a 10 day program. In addition, he sells books related to what he describes as the ideal diet for avoiding the chronic diseases of affluent societies such as the United States.

He personally touts potatoes as a great food, and I started with a large amount of baked potato slices, the only potato type I could really enjoy day after day. The program itself is called the Starch Solution, and center stage for the diet is any whole starches, but includes non-starchy vegetables and fruits. Nuts are allowed but can be a problem for some people so in that case elimination may be the best option.