In Memoriam: Fitness Expert Jack LaLanne (1914 – 2011)

Jack LaLanne was an amazing man. Known as the “Godfather of Fitness” and “the First Fitness Superhero” This amazing paragon of fitness revolutionized the world of health and fitness and brought it to the average person at a time when doctors were telling women not to exercise and weight lifting would cause heart attack and sexual dysfunction. Jack LaLanne was truly a pinnacle of health and fitness and we are all sad to see him go.

Early years

Born Francois Henri "Jack" LaLanne on September 26, 1914 in San Francisco, CA. His parents were Jennie (née Garaig) (1884-1973) and Jean LaLanne, immigrants from Oloron-Sainte-Marie in southwest France. It was his older brother Norman (1908–2005), who nicknamed him “Jack.”

Jack was raised in Bakersfield and later Berkeley, where his father died of a heart attack at age 58, partly due to poor diet. Jack himself admitted to being addicted to junk food and sugar, something he attributes to the reasons why he had violent outbursts and headaches. Jack was "a miserable goddamn kid...it was like hell." He also became bulimic and temporarily dropped out of school at the age of 14.

At 15, Jack turned his life around after listening to a public lecture by nutrition expert Paul Bragg. Jack had a new found purpose and began improving his diet and exercising. He returned to school, joined the high school football team. He went to college in San Francisco and earned a Doctor of Chiropractic degree. He studied Gray’s Anatomy of the Human Body and incorporated it into bodybuilding, making revolutionary strides in strength and weight training.

Fitness Clubs

In 1936, Jack opened his first health and fitness club in Oakland, California what is considered the first in America. He offered supervised weight and exercise training and nutrition. Doctors actually advised patients to stay away from Jack LaLanne’s fitness club, claiming he was an exercise nut, and his programs would cause people to be muscle bound and lead to health problems.

Jack LaLanne’s gifts to the weight lifting community were the first leg extension machines, pulley machines using cables, and the plate style weight selectors that have become exercise machine standards. He also designed what eventually became the Smith Machine.

By the 1980’s Jack LaLanne opened more than 200 Health Clubs, and he eventually licensed his clubs to the Bally Company, which became Bally Total Fitness.

Brother Jack LaLanne, Freemason

Brother LaLanne was Raised to the Sublime Degree of Master Mason on March 17, 1949 in Chateau Thierry Lodge # 569 (which merged to become the current Corw Canyon Lodge #551 in Castro Valley, California). Brother Jack LaLanne was a member in good standing until his untimely passing.

Brother. LaLanne was also a 32° K.C.C.H. Scottish Rite Mason in the Oakland Scottish Rite Bodies and a member of Al Malaikah Shrine in Los Angeles.

The Jack LaLanne Show (1951-1985) ran for 34 years, holding the Guinness Book of World Records as the longest running television exercise program. Jack paid for the airtime when it ran on San Francisco's ABC television station affiliate KGO-TV to promote his fitness clubs and products. His shows consisted of Jack in his trademark blue jumpsuit, giving basic exercises using household furniture and encouraged his viewers to get off the couch and join him in exercising. In 1959 ABC picked up the show and ran it nation-wide. He also met his wife Elaine who was working at the KGO and married her in that same year. Elaine joined Jack on the program to demonstrate the exercises to further reach his prime demographic of housewives who majorly watched his show. Jack included his dog happy to perform tricks while he exercised to attract children viewership and encouraged them to wake their mothers to join him to exercise. Later in the show he also had a dog named Walter that he said stood for We All Love To Exercise Regularly.

Jack was also an accomplished swimmer and some of his more interesting publicity stunts were swimming the San Francisco Bay, Long Beach Harbor, Lake Ashinoko, near Tokyo, Japan, mostly shackled, and towing a dozen boats in his teeth.

As the accomplished marketer of health and fitness, many photographs of his bodybuilding successes are available, including Jack LaLanne in the nude.

Later years

Jack LaLanne continued to exercise two hours a day until his death, and marketing many fitness products. Most notably was Jack LaLanne’s Power Juicer:

“Juicing is a quick and easy way to get all the goodness fruits and vegetables have to offer. Deliver a tremendous amount of vitamins, minerals, nutrients and enzymes without having to digest and breakdown the food first. While It is still very important to consume whole foods as well to get the much needed fiber, this is a quick way to hydrate the body and get the natural vitamins and minerals while bathing the cells with vital nutrients and enzymes in just one glass!”

His honors include:

1963: Founding member of President’s Council on Physical Fitness under President Kennedy

1992 (age 78): The Academy of Body Building and Fitness Award

1994 (age 80): The State of California Governor's Council on Physical Fitness Lifetime Achievement Award

2002 (age 88): A star on the Hollywood Boulevard Walk of Fame. At his induction ceremony, LaLanne did push ups on the top of his star.

2008 (age 94): Inducted by California Governor Arnold Schwarzenegger and Maria Shriver into the California Hall of Fame

Jack LaLanne died on January 23, 2011 of respiratory failure caused by pneumonia in his home in Morro Bay at the age of 96. He is survived by his wife Elaine of 51, two sons, Dan and Jon, and a daughter, Yvonne. Elaine said in a statement said in a statement "I have not only lost my husband and a great American icon, but the best friend and most loving partner anyone could ever hope for."

Brother LaLanne, I didn’t know you in life, but I’m sure you are keeping the brethren in shape in the Celestial Lodge above, where the Supreme Architect of the Universe presides.


Jack LaLanne - Website

Creatine

Everyone who is interested in fitness has heard the supplement creatine and has also heard many different and even contradictory statements about it. This article I hope will serve in answering your questions regarding creatine and whether or not you should add this supplement to your diet.

Science

Creatine or (α-Methylguanido)acetic acid is naturally produced in the body from the amino acids L-arginine, glycine, and L-methionine primarily in the liver and kidneys. Creatine helps supply energy to all the cells of the body, particularly the muscles, by increasing Adenosine triphosphate (ATP). ATP is an energy carrier essential to metabolism. Creatine also draws and retains water into the muscles.

Benefits

Creatine primarily is used to increase lean muscle mass, which is accomplished in several ways. As creatine increases ATP in the body, more energy is carried to the muscles, allowing you to exercise with higher intensity and duration. As creatine draws and retains water into the muscles, it increases cell activity and allows muscles to heal faster. Additionally studies have shown increased I.Q. with the usage of creatine.

Problems


The consumption of creatine as a supplement may cause issue with asthmatics and also those with specific allergens. Those with renal, kidney, or liver disease should limit their intake of creatine. Diabetics and hypoglycemics should also limit intake, and also discuss with your doctor before going on a regimen of creatine



Availability

Creatine is widely available in many bodybuilding supplements, and as a standalone supplement in liquid, capsule, or powder form. There are also several different forms of creatine; as monohydrate, phosphate, and ethyl ester. All forms have differences on how they are absorbed into the body, but essentially do the same thing. Creatine is naturally occurring in red meats and fish.

Creatine is extremely helpful in increasing muscle mass and energy to the cells, two essential components in health and fitness. Like any supplement however, one should first test its usefulness to your body. Some people have complained creatine supplements give them a bloated feeling, others don’t feel the difference whether or not they take supplements. I personally recommend my clients take creatine on their exercise days, it is included in my shake supplements and also part of my custom diet program. Creatine allows the muscles to excel while reducing recovery time, essentials of my exercise program.

Reflections on UFC 116 and the UFC Gym

I joined the UFC Gym page (or 'liked' as they now call it) on Facebook a couple of weeks before it opened so I can keep updated on events going on. Last saturday they had a parade with Chuck Liddell that I didn't feel up to going (kicks himself now) and also a free viewing of UFC 116 at the Crazy Horse Steakhouse and Night Club in West Covina.

A couple of fights stuck out in my mind. Soszynski vs. Bonnar and Carwin vs. Lesnar, both for similar reasons. I'm definitely not saying Bonnar isn't skilled, but he is quoted to saying "You know me; when I bleed, it tends to bring the best out of me." After taking several heavy blows from Soszynski, his heavily scarred face started opening up and gushing blood. I definitely do not want to be that kind of fighter. I would rather be skilled in my defense to block such blows that would ugly me up like that.

The other being Carwin vs. Lesnar. Carwin by far is the more skilled athelete, but Lesnar won the match. In the first round Carwin exhibited his superior fighting ability by landing several good blows, preventing Lesnar from a successful takedown, several times gaining the mount over Lesnar and delivering heavy blows for almost 4 minutes. This gassed Carwin and led to Lesnars successful arm triangle choke that Lesnar confirmes he just learned for this fight. Brute strength, the ability to take a lot of hits to the face and one learned submission took this victory.

I have been training hard for my first Amateur MMA fight in August. Training not just for fitness and strength, but for skill. I want to have the strength and skill to win my first fight, not one or the other.

I picked up a special waiving the $49 enrollment fee for the UFC Gym. Yesterday Michael and I went down for a tour. The place is unbelieveable, specialised equipment, an octagon, and great classes in fitness and MMA. I bought the base membership for $39 a month given my limited funds, which includes access to the facilities and equipment, and the fitness classes. Michael on the other hand got the Ultimate Championship package, which includes unlimited access to all the MMA classes, and as he paid for the year he got another year free, and 50% of his third year. While Michael was in his boxing and Muay Thai classes, I got my weight training in, which in addition to a good amount of benches they have a squat rack with a padded bar, letting me go with my 130lb squats. I also utilized the Jacob's Ladder cardio machine, rope climb machine, kettlebells, incline treadmill, and heavy bags in the middle of the gym floor. I was there during the 2hr peaktime, in which they turn the music up loud. It wasn't that emo crap at the La Fitness that you just want to gouge your eardrums out. After my awesome intensive workout I had a good sauna and shower (shampoo and conditioner in the shower :-p) and went to the Arm Bar for a great proten shake. the beautiful attendees kept passing out samples to me of their different shakes, with names like the 'Kimura' and 'Ankle Lock'. Cheesy I know, but really some good quality stuff for under 5 dollars. They also have healthy breakfast items and lunch wraps, some rice bowls, and all under 5 dollars. This is definitely a place I will be in shape for my first fight.

Anatomy of a Jab

The jab is your most basic punch. Utilized by many forms of unarmed combat, the importance of a jab is more defensive than offensive. It is one of the least powerful punches, but no less important. The jab allows you to keep your distance from your opponent, which is especially useful when you have a long reach. It is used to distract your opponent while you are setting up another more powerful punch, such as the cross, hammer fist, or uppercut. The power or pivot jab is your most powerful jab. In pivoting your forward foot and turning your hips into the jab, you increase its power. In competitive boxing, the fast jab or ‘jabbing the fly’ is a move utilized to score more points from the judges.

Performing the Jab

Perform the jab with the lead hand. Make a sideways fighting stance. Push off with your rear foot and snap the arm out quickly, connecting the lead fist to your opponent’s cheek, eye, nose, temple, mouth or chin. Avoid the forehead. For maximum power, twist the lead arm in a corkscrew motion before landing.

Muscles Involved in the Jab

It is best to utilize the entire body in any strike, creating maximum force. However, the precise muscles involved in the jab are:

Exercises to Increase Jab Power

The best exercise to increase power is repeated jabs to a punching bag or dummy. Additionally, pull-ups and chin-ups, knuckle push-ups, and plyo-push-ups.

A good weightlifting exercise is the clean and press, which can be performed with both a barbell and dumbbells.

Too Fat to Fight?

As you can read on my website and here on my blog, I am currently training to enlist in the Army National Guard. The National Guard uses the same standards for enlistment as the US Army does. Among other qualifications there is a body fat % requirement. I offer a body fat % calculator on my website http://patrickmccoyonline.com/fitness if you're interested in seeing where you stand.

http://www.nationalguard.com/careers/become-a-soldier/height-and-weight-requirements tells you that the average male entering the Guard must have 26% maximum body fat and a female to have 32% Both these numbers are at the high end of overweight, and for men is considered obese. At my age at almost 32 years old, I can have 28% body fat. I'm about that now, techincally I can enlist, though I have more training to make the push up and running qualifications. However I am still in the obese category.
Getting back to the topic Too Fat to Fight, BBC News put out an article http://news.bbc.co.uk/2/hi/americas/8655651.stm the Headline: US youngsters are too fat to fight, warn generals. John Shalikashvili and Hugh Shelton, both former chairmen of the US Joint Chiefs of Staff, wrote: "Obesity rates threaten the overall health of America and the future strength of our military." They say more than a quarter of young americans are too fat to fight. Given the qualifications of the army enlistment for men are already allowing obese men to enlist. Females are still required not to be obese, but given obesity for women is 33%, these generals are not painting a pretty picture for the future of america.
I applaud and support these generals who have joined forces with 130 other retired or senior armed forces members to take action against the growing epidemic of childhood obesity. They are calling on congress to pass legislation to turn back the tide of childhood obesity.

Muscle: Bigger is Not Better

I had the privilege of watching UFC 111 on the big screen, March 27, 2010. It was the beginning of the inspiration for this article. One of the fights that stuck out in my mind was:

Rodney Wallace

Vs.

Jared Hamman

I know what you're thinking; Rodney Wallace was probably the winner, as he is much bigger than, in the words of Joe Rogan ‘built like a mailman’ Jared Hamman. Incorrect, Jared Hamman was the victor in this fight. They were evenly matched in skill; however, Jared’s lean muscle beat out the big flashy muscles of Rodney Wallace. Wallace had the misconception that big muscles mean you are stronger. The reason he gave for training as a fighter was ‘Because the guys didn’t look all that tough to me on TV.’ Once again, big muscles mean big strength doesn’t pan out.

Body Building

Look at all those muscles! He must be strong! Wrong. First, this is not muscle. Training the way our bodybuilder here actually causes calcium deposits over the muscle, not actual lean muscle. Additionally this guy is actually the weakest he can be on competition day, due to the days of dehydration and starvation so the ‘muscle’ is better defined. Bodybuilders often suffer from high cholesterol and high blood pressure due to bodybuilders eating five to six times what they should be eating to attain results like this.

Let us look at a renowned bodybuilder:

Arnold Schwarzenegger



He is a perfect example of how big ‘muscles’ must be sustained with regular weightlifting. Lean muscle never goes away, but let a month or so pass for this big ‘muscle’ and it just melts off

He has some good lean muscle definition, but all those big lumps just went away when an injury during the filming of Terminator 2 prevented Arnold from weightlifting for three months.















Here is a great example of bodybuilding lean muscle

Sean Connery began bodybuilding as a hobby, which culminated in 1950 when he placed third in the Mr. Universe competition. Connery kept this physique throughout his career, even though bodybuilding to him was just a hobby.

Female Bodybuilding

One of the hot topics of the fitness community is the masculinization of Female Bodybuilders. Shrinking of the breasts, infertility, and low libido are all side effects of this kind of bodybuilding.

Strength training is necessary for stability and agility, two indispensible components of fitness. Like everything, is unhealthy when done to excess.

Core Training Post Pregnancy

Three things, the stretching of the abdominals, fat, and the stretching of the skin cause saggy midsection after pregnancy.


The fat and abdominal muscles are remedied by diet and exercise. Stretching of the skin can be improved with Supplements and topical moisturizing





Diet

It is recommended to go no more than a two pound a week weight loss regimen by starting a calorie deficit diet. Eliminating soft drinks and battered deep fried foods are a good start to the deficit.

Abdominal Exercises

Avoid floor crunches. These not only do more harm than good but also you have to do lots of them. Any exercise that needs more than a dozen reps and a few sets is a waste of time. The best abdominal exercise is to maintain a good posture and keep your abdominals tight all the time. Eventually it will become second nature. Good abdominal exercises are Plank, Stability Ball, lunges and squats. Invest in some dumbells, start with 2 5lb dumbells and go up to 10lb and then 15lbs.

Make sure you doing Cardiovascular Fitness a couple times a week and keeping up with your non-exercise activity thermogenesis.

Loose Skin

This is improved with some supplements and topical moisturizer. In addition to your multivitamin, add a supplement of biotin. Apply skin moisturizer, cream, lotion or natural oil. Also, make sure you are staying hydrated.

For more in depth training, follow the link to Fitness & Combat Training