Why is it harder for women to lose weight?

Men do have an advantage losing weight—up to a point.  Men will lose weight faster during the initial stages of the (hypocaloric) diet. Why?

The reasons are simple.  In general, men are larger and have more muscle mass.  This translates into more calories burned during exercise.  Men—for the same reason—also require more calories.  Thus, it easier to go into a caloric deficit.

At a rate of fat loss of 1-2 lb per week, a deficit of 3500-7000 kcal/per week (500-1000kcal/day) is required.  Considering that it requires approximately 1000-1200 kcal a day to meet the basic nutritional requirements for health, maintain hormonal balance, and prevent the possible slowing of the basal metabolic rate, women more quickly reach the bottom during a “cut”.  Men, thus, have a more room to go a bit extreme on the initial caloric restriction.  (Note, this is not ideal for the muscled male looking to maintain that muscle mass.)

My wife, who is quite a bit smaller than me, used (still does) to get frustrated by the calories I could burn in an equivalent time frame—usually twice the rate at which she could burn calories.  This was also, in part, due to the fact that I was in better shape.  I can do more work.  Work (W = force x distance) is greater when there is more weight (i.e., mass or force) being moved.  Cardiorespiratory conditioning and strength also permit more mass to be moved—thus, more calories to be burned.  When trying to lose fat, my wife has to sacrifice more and exercise longer to lose weight at an equivalent rate.  Hormonally, women are also wired to carry more body fat (and for health they should).  So, naturally, the body will seek to retain fat.

The good news, ladies, is that, while men will lose weight at a faster rate (initially), over time the gap will close.  Just be patient and consistent, and the weight will surely come off.  Also, consider resistance training and worrying less about weight loss and focus for on body composition (adding muscle and losing fat).  Pay less mind to the scale.

Be your best today; be better tomorrow.

Carpe momento!

Let’s argue.

“Unless we learn to argue better, we will grow dumber, be less happy and become a nation of grudge holders.”—John Dickerson

I grew out on the East Coast of the United States.  I have been living on the West Coast for 10 years.  Using the term “united” seems like a bit of a misnomer, as the entire republic seems increasingly divided.  I used to think that the art of disagreeing was lost on the West Coast (Oregon, in particular).  The East it seemed was willing to accept that we have differences.  We’d argue, but, in the end, we remained friends.  Now, I think it is a national disaster.  It seems we are a long way from being able to “agree to disagree”.

I speak my mind.  I am honest and forthcoming.  That has made me enemies over the last decade.  I am not a fan of “Northwest nice”.  Yes, that is a thing.  (I even Googled it.)  Northwest nice is where one will smile and speak favorably about an issue or a person to your face but will, later, will undermine the very issue or person in private.  There is a surface niceness that may or not be sincere.  (Now, this is not to say that people in the Northwest are bad people.  To the contrary, they are wonderful people.  I treasure the (few) friendships I have made here—those that I know to be true bonds.  It is really much more of a developed culture that many practice unaware.)  The problem is, you often don’t know where you stand with people until it is too late.  I find that when I question something—anything—I am likely to offend someone.  (The idea of “be better tomorrow” seems to suggest that I am saying one isn’t good enough or even subpar—which is farthest from my intent.)

I am two weeks away from the start of my new academic year.  While I am excited to get in front of the classroom, again, I get a pit in my stomach as I begin to think about college and division meeting and interacting with colleagues.  I struggle with my desire to push our programs forward and the resistance that comes from (some, not all) colleagues who insist I am “putting down” the institution, the program, and/or the students.  Of course, if I am going to put anyone or anything down, it is going to be me and my courses first.  It is a struggle for me to put others first and approach change with a greater sensitivity to the personalities of others.

I am finding it easier to develop friendships with people with connections to the East Coast and Midwest.  In part, due to the common ground, but, moreover, because there is an upfrontness about them.  I know where they stand, and I know I can be honest (which I am going to be any way).  Some of my deepest and closest friendships are with people shared life with during my brief 2-1/2 year and 10-month stays on Long Island—with those “rude New Yorkers”.  “Rude” is hardly an accurate description of people on the East Coast.  Neither are they cold or unfriendly.  Quite the opposite.

Now before I offend any of my NW neighbors, let me be clear.  These are wonderful people.  They just don’t wear their true emotions on their sleeves.  A bit more emotional honesty is warranted—and, correspondingly, a greater willingness to accept that people may disagree from time to time is needed.

To the heart of my purpose statement, I am writing in response to a national epidemic.  I am writing in response to the every growing rift in society as we find ourselves so easily offended by the opinions of others.

Many (not all) Americans on both sides of any point for discussion are acting like a two-year-old having a temper tantrum.  While either or both sides may have reasonable and sensible arguments, the tendency is to fly off the handle and throw a fit.  There is no such thing as a  rational discussion anymore.  It seems that many will argue against the sky being blue just because someone of an opposing political view says it is blue.  We don’t discuss any more.  We yell and never listen (or at least listen for what the other my really be saying).  “Triggers” is a common phrase among those who would say that they are offended.  Ironically, it is probably an accurate label as these words will tend to set off an explosive reaction.  Sadly, the reality of triggers suggests a weakness of the person who might be sensitive to them rather than the person who might “set them off”.  Yes, there is ignorance and racism, but protectionism is not the answer.  The answer to ignorance is always knowledge.  We don’t educate others by forcing ideas upon them.  We educate by breaking down the walls of ignorance with communication—by confronting and sharing opposing ideas.

I am anxiously awaiting the delivery of The Coddling of the American Mind by Greg Lukianoff and Jonathan Haidt.  As an educator, I believe it important to teach others to think independently and challenge ideas.  The last thing I ever want to hear from my students is “Just tell us what is going to be on the test.”  The “test”, my students, is life.  People are going to have ideas that differ from yours.  You can’t play Northwest nice.  I have to engage in discussion with those who might not agree with you.  You must listen more than you speak.  You must respect one’s right to their opinion (we American’s refer to this as the “freedom of speech”), no matter how offensive you find it or them.  If you object to their views, make the case for your own.  Respect one another, but not merely superficially.  Recently, the co-host of “CBS This Morning”, John Dickerson, admonished his viewers to “Treat others like human beings. Have a generous interpretation of their views. Allow them to clarify before shaming them. Don’t judge their motives or judge them by the group they’re in.”  Moreover, he encouraged us to “follow the maxim: ‘When arguing with a fool, make sure they’re not doing the same thing.’”

Be your best today; be better tomorrow.

Carpe momento!

Inspiration, Part 5

“Adversity causes some men to break; others to break records.”—William Arthur Ward

The above quote sums up the athletes represented in parts 1-4 of this series (and pretty much anyone who has overcome the odds and succeeded).  Often, it is this “adversity” that drives one to succeed.  Whether one breaks or breaks records is a matter of choice.  I don’t believe I can come up with a single example of someone who adversity touched and left unchanged.  Og Mandino admonished us to “always seek out the seed of triumph in every adversity”.  In other words, break records.

I have repeatedly shared my love of the quote: “That which does not kill me makes me stronger” (Friedrich Neitzsche).  Maybe it is why I favor exercise physiology, as well.  After all, it is overload that makes one stronger (i.e., in order for a body system to adapt, it must be stressed to a level greater than that to which it is accustomed).  The principle applies to Spiritual, Physical, Intellectual, Emotional, and Social well-centeredness, as well.

Great things can come from the most unfortunate circumstances.  Often, it is easy to ponder “why” when difficulty comes—when horrendous things happen—but it remains our choice whether adversity breaks us or we go on to break records.  Break records.

Be your best today; be better tomorrow.

Carpe momento!

Inspiration, Part 4

“We should never shy away from the challenges that face us out of fear of failure or an unwillingness to battle the odds. We should confront our problems head on and make no excuses.”—Kyle Maynard

Kyle Maynard understands challenges.  Born a congenital amputee is challenging enough for anyone.  Determining to be a high school wrestling champion as a congenital amputee defies probability.  Nevertheless, Maynard didn’t (doesn’t) shy away from the odds.

Our daily challenges may not be as “impossible” as Kyle Maynard.  Nonetheless, we all face challenges that leave us with a choice to make.  We either confront these challenges or we shy away.  (Extra)ordinary persons confront problems and challenges “head on and make no excuses”.

If “fear of failure” keeps us from trying, success is impossible.  Remember: “’Can’t’ never did anything.”  Failure is inevitable on the road to success.  Indeed, failure only comes to those try.  There is a choose to risk failure and possibly (ultimately) succeed or be unwilling to battle the odds and neither succeed nor fail.  The choice should be obvious.

Be your best today; be better tomorrow.

Carpe momento

Inspiration, Part 3

“Preconceived ideas can sometimes become barriers.”—Rocky Bleier

I grew up in Pittsburgh in the 70s when Super Bowl rings were being handed out like Halloween candy to my beloved Steelers.  Rocky Bleier was one of these champion Steelers.

Rocky Bleier’s story truly inspirational.  He worked his way onto the Notre Dame Football team and a national championship (1966).  After graduation, he was drafted twice—by the Pittsburgh Steelers (16th round, 417th overall) and then by the U.S. Army.  Art Rooney, Sr. kept a place for him on the Steelers while he served his country in Vietnam.  Despite receiving shrapnel in his lower right leg and losing part of his right foot, Bleier returned to the Steelers in 1970.  The rest is history—Super Bowl Championships in 1975, 1976, 1979, and 1980.

One—including Bleier and Art Rooney, Sr.—could have believed Bleier’s football career was over when he returned from Vietnam.  Bleier returned 180 lb and unable to walk without pain.  Running, let alone playing professional football (as a running back), seemed out of the question.  Bleier, however, did not allow such preconceived notions to become barriers.  Rather he accepted the opportunity to overcome the odds.

Preconceived ideas create false limitations.  Walt Disney challenged: “Don’t think outside the box! Once you say that, you’ve established that there is a box.”  How often are our perceived barriers nothing more than false walls we have created for ourselves?  The key to living outside of the box is in determining that there is no box.  So, ask yourself: “What are the barriers we are creating?”  Tear ‘em down.

Be your best today; be better tomorrow.

Carpe momento!

Inspiration, Part 2

“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.’”—Muhammad Ali

I might have used this quote the other day (“Making Exercise Fun.”).  Exercise is not fun.  Training for a specific performance is even harder—especially when one aspires to be a “champion”.

Ali was one of the great ones.  (He believed he was “the greatest”.)  Like Wilma Rudolph, Ali believed in himself (quite theatrically) more than anything in the world.  Despite his self-confidence, he knew he had to work—work hard.

Greatness is not a gift.  Greatness is the product of effort—much effort.

If we are to take the above quote as truth—and there is no reason not to—it is obvious that Ali trained hard.  Ali understood that greatness exists beyond his limits of comfort.  He kept pushing and never quit.

Greatness is not reserved for athletes.  (Extra)ordinary people in all walks of life hate “every minute of training” and don’t quit.  They put in the work—every day—and suffer the effort that they might “live the rest of (their) life as a champion”.

Be your best today; be better tomorrow.

Carpe momento!

Helicopters, lawnmowers, and free-range parenting.

Parenting is no easy task.  Everyone wants what is best for their children, and no one likes to see their child struggle.  Struggle, however, is very much a part of maturing—of growing.

I learned a new descriptor for parenting styles, this week.  I learned that we are moving beyond “helicopter parents” to “lawnmower parents”.  These are well meaning parents, no doubt, but it is a style that may be the most damaging to children and society long term.

Helicopter parenting.  The label, “helicopter parent”, has been around for some time.  These are the parents who hover over their children and are overly involved in the child’s life—particularly education.  This parenting style, in my opinion, creates an entitled child.  There is nothing wrong, per se, with wanting what is best for our children.  The problem becomes when the child becomes less able to negotiate his or her own path in life.

Helicopter parents are not adverse to challenging their children.  Many may actually over-challenge their child—pushing them too hard to succeed creating unwarranted stress.  These parents, however, tend to be overly involved in manipulating the path for the child/young adult.  They are rather slow in letting go of the child.

Lawnmower parenting.  I only recently heard of this parenting style.  Lawnmower parents are said to be those parents who “go to whatever lengths necessary to prevent their child from having to face adversity, struggle, or failure”*.  I perceive this style as a much greater threat to society.

I write often about the importance of failure in the long-term success of an individual.  As a parent, I want my child to fail, because I see it as a stimulus for growth.  Failure demonstrates that the individual is pushing beyond his or her current limits.  Sadly, this is not a universal desire.  It is increasingly pervasive across society to want to avoid “failure”.  Rather, we reward everything (a bit of an overstatement, I know).  We want, as Dire Straits so aptly sang, “our money for nothing”.

I understand the challenge for educators.  Parents nag at their sensibilities and they are forced to succumb.  Personally, I would like to see more educators push back, but, as one, I can see how the energy is easily lost.

Nearly 20 years ago, I was chastised in a faculty workshop for still grading with the red pen and giving tests on which I expected few students to get better than the 70% range (it didn’t matter that I curved the tests and had a high percentage of A’s in the class).  I was “damaging” the students’ self-esteem, apparently.  I saw even then a movement toward “hand-holding” at the collegiate level.  These were education faculty so, clearly, the message was being pushed on future educators.  Today, I see an pervasive attitude among faculty that we have to provide students with greater assistance and help them succeed.  Sadly, this is both the result of and caused by the lawnmower approach.

Free-range parenting.  When I was a kid, this was called “parenting”.  Kids were kicked out of the house after breakfast and expected to be home by dinner.  During this time we were free to play and explore.  There was no excessive fear of danger lurking around every corner.  Neighborhoods watched out for one another.  Perhaps, there was just a greater sense of community and responsibility.  Parents were, by no means, negligent.  They cared no less than parents today.  Parents just let kids be kids and do what they do naturally—explore and negotiate the challenges of adolescence.  It saddens me that, today, an eight-year old girl can’t walk a dog in a safe neighborhood without a neighbor calling the police.

I fault no parent for wanting the best for their child.  Helicopter and lawnmower parents mean well, as do free-range advocates.  The problem is that our society has equated success with the reward—money, grades, trophies, etc.—rather than the effort.

We are over-protecting and over-rewarding children.  We are to teaching that there are consequences to our efforts (or lack thereof).  We need to teach children to value the struggle.  They are not as fragile as we believe them to be.

Academically, physically, emotionally, and socially, kids need to struggle.  They need to fail.  They need to experience pain—physically and emotionally—from time to time, as well as triumph.  They need to experience rejection.  They need tears as well as laughter to grow into well-adjusted and capable adults.

As a parent, I know the temptation to hover and to protect.  I realize, though, that more often than not, that this desire isn’t always birthed out of a desire for what is best for my child.  Rather, it is often the product of my own insecurity—my worries about how I will be perceived as a parent.  As a parent, though, I have to check my ego.

As a parent, I am also learning to create the space for my children’s souls to speak.  In other words, I am learning to let my children to shape their own futures.  I trust that the experiences and relationships they make are purposeful.  By no level of my interference will my children be successful.  I am here to support and to offer guidance.  Thus, I hover some—but only from a distance.  I trim the obstacles—but only slightly.  I consider it my job to teach how the mower works.  I encourage my children to fail.  I encourage their teachers and coaches to challenge them.  I expect to dry some tears and ice some bruises.  My only expectation is that they do their best and do better tomorrow.

Carpe momento!

* https://www.weareteachers.com/lawnmower-parents/

Inspiration, Part 1

“I believe in me more than anything in this world.”—Wilma Rudolph

Wilma Rudolph did the impossible.  She won three gold medals in the 1960 Summer Olympic Games (100-m, 200-m, 4×100-m relay).  Many athletes have medaled in the Olympics. Few, if any, have overcome as much as Wilma Rudolph did to get there.

Rudolph overcame numerous health issues as a child (pneumonia, scarlet fever, and polio).  Polio left her partially paralyzed and in leg braces.  Few thought she would every walk well, let alone run—or be the fastest female runner in the world.  Apparently, no one told Wilma Rudolph that she couldn’t.

No one has to believe us other than our self.  Others will have their beliefs in what we can or cannot do.  Their beliefs are irrelevant—unless, of course, they are supportive.  Those who don’t believe in us are toxic.  More toxic is when we fail to believe in ourselves.

When we believe in ourselves “more than anything in this world” we can accomplish anything.  Belief alone, however, gets us nowhere without effort—a lot of effort.  One cannot wish one’s way to success.  I have always appreciated Robert H. Schuller’s “power of possibility thinking”.  It begins with the belief that anything is possible.  When the goal is established, the next step is to break it down into manageable steps.  As such, we are capable of anything.

Believe in yourself more than anything in the world—than anyone in the world.

Be your best today; be better tomorrow.

Carpe momento!

Does this offend you?

I have to get this off my chest.  The topic has at least twice come up in a short time span, so I usually consider this a call to address.  I rarely use this blog as a political platform, and for my efforts, today, I don’t intend this post to be political.  (No doubt, it will be taken by some to be such.)  I want to address an ever-increasing rift in American sensibilities.

The other day, I commented on social media that “Americans seem to expend more energy trying to divide themselves than trying to unite themselves.  No good will come of it.”  It was written in response to the ever increasing divisiveness I see in Facebook posts/comments and in the media (and response to the media).  Every idea and comment seems to be turned into a partisan debate.  A friend commented: “Americans don’t, Politicians do. It furthers their respective agendas. They wouldn’t have a platform if we all got along.”  Another, however, commented: “This and technology/privacy will be at least the greatest social issues of the next 10 years.”  I agree that this is an ever worsening issue for the American people.  One that must be addressed.  As for this division being driven by politicians?  I think this warrants some probing.

It is clear that politicians and the major media outlets have agendas.  The presentation of these agendas—and, true, they are becoming increasingly extreme and divisive—provide us choices.  Ultimately, it is up to the individual to form and express his or her own opinions.  As I responded to my friend, “We have an awful lot of politicians, then. Or a lot of sheep.”  Too often, we point the finger and blame a scapegoat for society’s ills when we are society.  We decide who speaks for us and for what we speak.

The other spark for this post came from another friend sharing an article, “Netflix Sparks Outrage by Ruthlessly Mocking Christians in Popular New Show”, that was shared by www.chicksontheright.com.  The article related an episode of Insatiable that some Christians are finding objectionable.  Personally, I have no interest in the show because it just seems idiotic at its core (but that is my opinion).  It is notable that this is one episode and not the sole premise for the series.  (It would appear that the show seeks to be offensive on many levels.)  My friend made a valid point that had another religious group been so mocked it would have caused outrage.  At the core, the issue is that we get so easily offended in America today.

One side mocks society’s “snowflakes” and “safe spaces” in our universities.  At the same time, they cry that their beliefs are under attack.  Which side is the one that fears “triggers”?

There was a time when we could speak our mind and disagree.  Disagreement might have been heated at times, but we weren’t as defensive.  We certainly weren’t walking on egg shells for fear of offending—and the consequences of offending.

I am not so sure when the phase “political correctness” became so popular, but it seems that it is becoming increasingly partisan.  Sadly, the whole concept of “political correctness” is quite un-American.  It defies the very principle of the First Amendment (“Congress shall make no law respecting an establishment of religion, or prohibiting the free exercise thereof; or abridging the freedom of speech, or of the press; or the right of the people peaceably to assemble, and to petition the government for a redress of grievances.”).  Freedom (like free speech) comes with consequences.  Freedom is a double-edged sword.  It means that people have the freedom to reveal and share their true character.  It also means that one has the right to offend.  When one’s speech or actions are objectionable, it does not mean that their freedom can be censored (by the government).  We, as individuals and a society, however, can censor what we will.  In other words, we can voice our disagreement (in a civilized fashion) or we can tune it out.

I have no intention of cancelling my Netflix account over one episode of a show that probably won’t last.  (And it won’t last, if those who find it objectionable don’t watch.)  I rather like a number of shows that Netflix offers.  I alone choose what I watch and don’t watch.  That is the power of choice.  The media—on either partisan side—divide has no control me.  If we are fed by one side or the other we are making the decision from where we feed.  If we are feeling controlled by the media, it is because we has yielded our brains to the control of another.

I grew up in a time when comedians were equal opportunity offenders.  The great Don Rickles comes to mind, as do many others.  We could laugh at ourselves without feeling guilty.  It always seemed to me that humor broke through the walls that separate us by poking at the cracks and causing us to look at ourselves and others in a different light and to cause us to think.  When we got offended, it opened a door for discussion.  It more often seemed to build bonds than break them.  Humor was without a political agenda, per se.

A few years ago, Rowan Atkinson (better known as “Mr. Bean” and “Johnny English”) addressed the issue of the right to offend (and the importance of this)—see the video linked below.  In his speech, Atkinson stated: “The clear problem with outlawing insult is that too many things can be interpreted as such.”  Ridicule, criticism, sarcasm, etc. all have the potential to offend, as can expressing an alternative view.  He suggests that the tendency of some to say, “I am only intolerant of intolerance.”, merely replaces one form of intolerance with another.  I wholeheartedly agree.  Atkinson likens the airing of offensive speech to a virus and the building of one’s immunity by one’s exposure to the virus.  In other words, allowing one to air his or her ignorance serves to expose it and allow society to address it—collectively.

It saddens me how America (and the world) is so divided over ideas and personal beliefs.  Outrage over such division should not create further separation.  There is a call for discourse—a call to come together at the table of free speech and confront our difference.  Undoubtedly, when we listen to the words of others for the purpose of hearing what that are saying rather than what we want to hear, we will find the common humanity that unites us.

Individually, we are responsible.  Each of us has our role to play.  One should not be intent on offending anyone.  As well, however, no one should be so easily offended by the speech of another.

Be your best today; be better tomorrow.

Carpe momento!

Rowan Atkinson speech:

 

 

September: Pediatric Cancer Month

“In the United States in 2017, an estimated 10,270 new cases of cancer will be diagnosed among children from birth to 14 years, and about 1,190 children are expected to die from the disease. Although pediatric cancer death rates have declined by nearly 70 percent over the past four decades, cancer remains the leading cause of death from disease among children. The most common types of cancer diagnosed in children ages 0 to 14 years are leukemias, brain and other central nervous system (CNS) tumors, and lymphomas.”—National Cancer Institute

All illness is hard.  Cancer is particularly difficult (an understatement, of course) on the individual, as well as the family.  Pediatric cancer is particularly hard.  No family should have to experience pediatric cancer.

Families of children with cancer need support and encouragement throughout the illness and in the wake of treatment—especially when the child doesn’t survive.  Giving just a month of awareness to pediatric cancer—any kind of cancer—seems trivial.  Nevertheless, it is something.  For the families who are battling cancer, and especially those who have lost a child, our words and prayers may not help much.  These certainly cannot take away the pain and anxiety.  The best we can do is be present.  The next best thing we can do is join the fight—support research and programs that offer care to the sick child and their families.

Gold and gray ribbons show your support.  Youth sports teams will likely wear pink in October.  Encourage them to where gold and gray for their friends.  Above all, consider giving.

I have watch two families lose children to pediatric brain cancer (and others who have, thankfully, survived leukemia).  What moved me most was the bright smiles on the faces of the children as they go through the unimaginable.  I learned to appreciate life from Christopher and Joey, and so the foundations formed by their parents (100% goes to pediatric cancer research) have a special place in my heart.  As you consider pediatric cancer, this month, consider giving money to the following or another foundation of choice:

https://www.christopher-court.org/

https://www.jfccf.org/