Secrets of the Superhuman Food Pyramid: Negative Effects of Instant Coffee

Instant coffee is a product made by brewing roasted and ground coffee beans, after which the resultant liquid is spray-dried or freeze-dried. This is done to remove the moisture and yield coffee granules that are easily soluble in hot water. While undoubtedly cheaper than other caffeinated beverages like Arabica coffee, it may be best to avoid instant coffee due to health considerations.

Read further and discover more about the negative effects of instant coffee and why the Superhuman Food Pyramid recommends you avoid this source of hydration to help in your quest to Become Superhuman.

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Secrets of the Superhuman Food Pyramid: Negative Effects of Regular Cow’s Milk

Various cultures around the world have been drinking regular cow’s milk for centuries. Touted for its significant calcium and protein content, it has even become a widely accepted substitute for breast milk. Regular cow’s milk consumption has been linked to a host of ill health effects and so avoidance of this beverage may be prudent.

Read further and discover more about the negative effects of regular cow’s milk and why the Superhuman Food Pyramid recommends you avoid this source of hydration to help in your quest to Become Superhuman.

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Secrets of the Superhuman Food Pyramid: Negative Effects of Soy Milk

Soy milk is a type of plant milk made from soy beans that have been thoroughly ground with water. Soy milk’s origin can be traced back to China, where legend says the drink was concocted for medicinal purposes. Traditionally served hot, the early Chinese used to take soy milk as a morning drink. Now popular worldwide, consumption of this beverage continues to grow. While marketed as a health drink, soy milk may be best avoided, especially by individuals with certain health conditions.

Read further and discover more about the negative effects of soy milk and why the Superhuman Food Pyramid recommends you avoid this source of hydration to help in your quest to Become Superhuman.

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Secrets of the Superhuman Food Pyramid: Negative Effects of Soda

Soda remains to be the single most significant source of calories in the American diet, with more of this stuff being consumed daily by the average American than any other calorie-dense processed food like regular wheat products and candies. Soda has become so easily and widely available that what once used to be an occasional treat has become a part of the daily diet. Nothing more but a concoction of sweeteners, synthetic flavorings, preservatives and additives, soda should be eliminated from one’s diet for a host of health reasons.

Read further and discover more about the negative effects of soda and why the Superhuman Food Pyramid recommends you avoid this source of hydration to help in your quest to Become Superhuman.

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Secrets of the Superhuman Food Pyramid: Negative Effects of Flavored Waters

Flavored waters are commercially manufactured beverages consisting of water, with some brands utilizing soda water as base. These have a range of flavoring agents and sweeteners added in them, and may also be fortified with nutrients or contain electrolytes and energy-boosting caffeine. Marketed as wholesome drinks, commercial flavored waters are not in any way healthier than soda and energy drinks and should be avoided at all costs.

Read further and discover more about the negative effects of flavored waters and why the Superhuman Food Pyramid recommends you avoid this source of hydration to help in your quest to Become Superhuman.

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Strength Training For Endurance Athletes

If you are like most endurance athletes, you are probably not doing much or any strength training.

As an endurance athlete, I understand that you would rather be out running or cycling then lifting weights in the gym. It has also been my experience, over 20 years as a Sports Chiropractor and over 12 years as a coach, that many endurance athletes are not exactly sure about what type of strength training they should be doing.

Of course there are thousands of different types of exercises, repetition and set variations which is why I also suggest working with a coach so you will know what is best for you.

However, the workouts below are a great place to start. These sessions are short but very effective and you will get the most “bang for your buck” so that you can get your strength training in and still have time to go for your runs or rides.

So, let’s get right to it. In order to make strength gains, you are going to lift three times a week. Once you have gained strength, you can back off to once a week to maintain those gains. This program below would be great to do in the off-season or in the early-in-your-build season.

You are going to do a combination of heavy lifts and high intensity body weight exercises and you are going to do them three day a week with one day of rest in between.

On the heavy lifts we are going to do what is called Strong Lifts 5×5. You do 5 sets of 5 reps, The key here is to lift HEAVY. If you can do 5 sets of 5 reps at a specific weight, increase the weight the next time you do the workout. If you can not do 5 sets of 5 reps., keep the weight the same until you can do 5 sets of 5 reps. Rest 1 to 2 minutes between sets.

For example: On set 1 you do 5 reps, set 2, 5 reps, set 3, 5 reps, but on set 4 you can only do 3 reps and on set 5 you can only do 1 rep. Keep the weight the same until you can complete 5 sets of 5 reps.

Please make sure you have someone who is experienced with these exercises show you the proper form. You are lifting heavy and we don’t want you to get hurt. Also, if you have any injuries make sure you talk with your sports chiropractor or physical therapist before trying these exercises.

 

Workout 1)

Heavy Lifts: 5 sets of 5 reps.

Dumbbell chest press

Dumbbell overhead press

Squats

Dumbbell chest press

Strength Training for endurance athletes

 

 

 

 

 

 

 

Dumbbell overhead press

 

Strength Training for endurance athletes

 

 

 

 

 

 

 

 

Squats

 

Strength training for endurance athletes

 

 

 

 

 

 

 
High Intensity Body Weight Exercises: 20 seconds of exercise, 10 seconds rest, repeat 10 times.

Burpees

 

strength traing for endurance athletes

 

 

 

 

 

 

 

 

Workout 2)

Heavy Lifts: 5 sets of 5 reps.

Lat pull downs or lat rows

Deadlift

Squats

High Intensity Body Weight Exercises: 20 seconds of exercise, 10 seconds rest, repeat 10 times.

Barbell Torque

Lat pull down

 

Strength training for endurance athletes

 

 

 

 

 

 

 

Deadlift

Strength Training for endurance athletes

 

 

 

 

 

 

 

Squats

 

Strength training for endurance athletes

 

 

 

 

 

 

 

 

Barbell Torque

Workout 3 is the same as workout 1.

 Heavy Lifts: 5 sets of 5 reps

Dumbbell Chest press

Dumbbell overhead press

Squats

High Intensity Body Weight Exercises: 20 seconds of exercise, 10 seconds rest, repeat 10 times.

 

Dumbbell chest press

Strength Training for endurance athletes

 

 

 

 

 

 

Dumbbell overhead press

 

Strength Training for endurance athletes

 

 

 

 

 

 

 

Squats

Strength training for endurance athletes

 

 

 

 

 

 

 

 

Kettlebell swings

 

Strength training for endurance athletes

 

 

 

 

 

 

 

 

There it is, a short but very effective strength program. Give it a try for a few months, then comeback and post you experience with the program.

Secrets of the Superhuman Food Pyramid: Negative Effects of Energy Drinks

Energy drinks are commercially manufactured beverages that contain a blend of amino acids, vitamins and the most widely consumed stimulant drug caffeine. Other varieties of energy drinks may also contain ginseng root extract or the caffeine-rich guarana extract, which is a fruit native to South America. Sometimes marketed as sports drinks, these beverages have become widely available that even children can purchase them easily. While no doubt effective in giving instant energy boost, these drinks should be avoided due to their potential ill effects on health.

Read further and discover more about the negative effects of energy drinks and why the Superhuman Food Pyramid recommends you avoid this source of hydration to help in your quest to Become Superhuman.

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Secrets of the Superhuman Food Pyramid: Negative Effects of Red Wine

Red wine is an alcoholic beverage made from fermented black and Teinturier grape varieties. The actual color of red wine varies depending on age, with young wines typically having a deep violet hue, intense red for mature ones, and brown for much older wines. Anthocyanins, a type of pigment in plants, are responsible for the rich hue of red wine. Anthocyanins, along with a variety of anti-oxidants, are credited as responsible for the numerous health benefits of this beverage. But red wine has a darker side, which is why it is best avoided especially by individuals with particular medical conditions.

Read further and discover more about the negative effects of red wine and why the Superhuman Food Pyramid recommends you avoid this source of hydration to help in your quest to Become Superhuman.

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Secrets of the Superhuman Food Pyramid: Negative Effects of Almond Milk

Almond milk is the nutty and creamy beverage made from finely blending and then straining almond and water. Its characteristic pleasant taste makes it a popular alternative to non-organic dairy products and beverages made from soy beans. This drink can be used as an ingredient for cooking and baking as well. Homemade almond milk is undoubtedly a healthy addition to one’s diet. However, commercially produced versions of this beverage typically contain a blend of harmful additives. Avoiding almond milk and other almond-based products may have to be done by individuals with certain health conditions as well.

Read further and discover more about the negative effects of almond milk and why the Superhuman Food Pyramid recommends you avoid this source of hydration to help in your quest to Become Superhuman.

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Secrets of the Superhuman Food Pyramid: Pros and Cons of Rice Milk

Rice milk has been available to consumers for quite some time now. Made commercially by pressing soaked brown or white rice through a mill, rice milk continues to be one of the more preferred alternatives to cow’s milk as it can be easily made at home using rice flour and water. Boiling unpolished rice with large volumes of water, and subsequently blending and straining the mixture, is another popular method for making rice milk at home. While no doubt a healthy addition to your diet, judicious intake is advised due to a number of considerations.

Read further and discover more about the pros and cons of rice milk and why the Superhuman Food Pyramid recommends moderate consumption of this source of hydration to help in your quest to Become Superhuman.

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