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Some sample training programs these men go through (mainly the more elite forces) to reach these results are:

Swimming 1-2km 3 x p/week

Running 3-5 miles (5-8km) timed 4-5 x p/week

Chin Ups 10reps x 10sets = 100

Push Ups 20reps x 10-15 sets = 200 – 300

Sit Ups 20reps x 10-15 sets = 200 – 300

Jason’s Body of Fitness programs are designed such that you will be required to work at a minimum of a moderate intensity workout level to achieve the goals you may require. This may cause some discomfort while undertaking the program both mentally and physically. This discomfort should be monitored in each individual case and if there is any pain believed to be not within the individuals acceptable range we recommend you consult with a medical professional immediately.

Training may also lead to what it is known as Delayed Onset Muscle Soreness (D.O.M.S) which is when the muscles worked may be sore the following days post workout. This is completely normal after using muscles that have not been used in a long time or being used for the first time in a different way, however once again we recommend that any substantial amounts of discomfort be monitored in each individual case and if there is any pain believed to be not within the individuals acceptable range we recommend you consult with a medical professional immediately.

We require that all individuals undertaking any form of program notify and see their local general practitioner prior to the commencement of any form of exercise for a medical clearance. Not doing so is conducted under your own risk. Your general practitioner should be consulted for any health issues, concerns before altering any form of medical treatments.

All rights reserved including all intellectual property, moral rights and the right of reproduction in whole, in part or in any form. This website is to be used under the condition that it shall not, by way of trade or otherwise, be lent, sold, hired out or otherwise
circulated without the authors permission by way of written and signed prior consent.

The owner and publishers of this website disclaim any loss or liability sustained claimed to be a direct or indirect result from the application and/or use of the content of this site; being it financial, personal or otherwise. No responsibility is accepted for any injuries or discomforts that may occur whilst undertaking a specific program.

Copyright © 2011 by Jason Ziaei

Note: All figures are based on the male entry requirments. Age variations do apply. The US Army requirments are based on an overall point system. A minimum of 260 points is required on the army physical fitness test. Being able to complete a 2 mile run in 13 minutes, 100 sit ups in 2 minutes and 100 push ups in 2 minutes will get you close to a perfect score of 300.

13 minute 2 Mile Run scores 100 points

82 Sit Ups scores 100 points

77 Push Ups scores 100 points

 

Army

35 Push Ups

47 Sit Ups

2 Mile Run under 16min30sec

 

 

Note: All figures are based on the male entry requirments. Age variations do apply.

12.8km loaded march in under 2 hours but not quicker than 1 hour 55 minutes with a 25kg load.

800m walk/jog completed as a squad under 5 minutes but not sooner than 4 minutes 50 seconds. This is immediatley followed by a 2.4km run which must be faster than 10 minutes 30 seconds.

Push Ups – 44 in 2 minutes

Sit Ups – 50 in 2 minutes

 

Note: All figures are based on the male entry requirments. Age variations do apply.

Army

15 Push Ups

45 Sit Ups

7.5 Shuttle Run

Special Forces

30 Push Ups

60 Sit Ups

10.1 Shuttle Run

Type 2 Diabetes Mellitus (T2DM)

Important note: All information given are just guidelines and prevention options may vary to treatment options. You must consult a medical practitioner before altering, adding to or influencing current treatment or individual practices in any way shape or form.

  • Typically the onset of this disease has been after age 40 however there has been a considerable decline in that age in the past decade due to the increase in sedentary lifestyles and obesity levels among children.
  • 90% of all Diabetes cases are of Type 2 in relation.
  • Inactivity and obesity are the main causes.
  • T2DM arises from insulin receptors on cell surfaces of certain body tissue, especially muscle tissue. Blood glucose is not readily transferred into these cells – patient develops hyperglycaemia as a result (high glucose levels in the bloodstream). The pancreas attempts to increase insulin output to compensate-however eventually limits its ability to do this. Over time this continual pressure on the pancrease to overproduce insulin leads to pancreatic functioning failure, leading to a reduced overall insulin output – mimicking symptoms and treatments of Type 1 Diabetes Mellitus.
  • Key Point: Avoid – obesity, diet rich in animal and other solid fats, high Glycemic Index (GI) foods and inactivity/sedentary behaviours.
  • If associated with obesity T2DM often disappears as weight is lost!
  • Medication that decreases glucose production by liver – metformin.
  • Medication that increases the ability of the pancrease to release insulin – glipizide
  • Medication that increases the body’s response to its own insulin – rosiglitazone.
  • Eventually it may be necessary to inject insulin in T2DM, as nothing else may be able to control blood glucose.
  • Key Point: Regular physical activity helps the muscles take up more glucose.
  • Key Point: Regular meal patterns, emphasis on control of energy, low GI foods consumption and ample fiber intake are necessary in the prevention, maintenance and/or treatment of T2DM.
    Note: Most nuts fulfil the last 2 goals of low GI foods and ample fiber content.
  • Distributing Carbohydrates (CHO) throughout the day is important – helps minimising high and low swings in blood glucose levels.
  • Moderate alcohol consumption is fine.
  • Diagnosing T2DM – Plasma Glucose Concentrations (PGC).
    Diabetic – Fasting >7.0 PGC 2 Hour Post Glucose Load – >11.1 PGC <7.0 Fasting and <7.8 2 Hour Post Glucose Load PGC is considered normal.
  • Hypertension is common as well as high VLDL (very low density lipoproteins) and low HDL (high density lipoproteins) cholesterol levels.
  • Role of Insulin – Stimulates glucose uptake and metabolism by muscles and adipose cells. Also inhibits glucose output by the liver and stimulates amino acid uptake and protein synthesis.
  • Insulin resistance places a greater demand on the pancreatic capacity to produce insulin, which declines with age, leading to the development of diabetes.
  • As the percentage of central abdominal fat increases, insulin sensitivity decreases which means the ability of insulin to lower circulating glucose concentrations is more difficult resulting in greater glucose concentrations in
    the blood.
  • HaemoglobinA1C (HbA1C) – changes are steady over time and do not change during day-to-day functioning. Is the key marker to Glycemic control. Reflects mean glucose over the past 2-3 months.

Recommendations

  • Total energy – Reduce to cause energy deficit (Approx. 500 kilocalories per day = 0.5 to 1 kg loss per week). Important to note it is not the reduction in energy that is important but the deficit when comparing energy expenditure and intake!
  • Fats – Saturated, Polyunsaturated and Monounsaturated intake should be <30% total daily intake.
  • CHO – should account for 55-60% of total dietary intake.
  • Physical Activity: Skeletal muscles are the biggest net user of glucose (energy) – major site of circulating glucose. Muscle contractions elicit insulin like effects on glucose uptake.
  • Recommended guidelines to undertake in 30 min/day of moderate intensity physical activity on most if not all days of the week. Can be cumulative – i.e. Three 10 minute bouts of exercise throughout the day. Individuals should also enjoy some vigorous exercise whenever possible on most if not all days of the week.
    *Simple things like taking stairs instead of elevators really do help!
  • Key Message: Decrease total fat intake, increase overall fiber intake and increase exercise levels!
  • Increase consumption of foods rich in soluble fiber.
    – 2 pieces of fruit at least per day – with the skin on preferably.
    – 5 vegetables serves per day (1 serve = half a cup).
    – Eat lentils and legumes as regular foods.
  • Average dietary intake from most Australians is approximately 23 grams of fibre per day. Recommended daily intake is 30-35grams per day.
  • High CHO and fiber diets equal improved glycemic control and decreased insulin output, however this is often difficult to achieve and/or maintain.

SOY PROTEIN EFFECTS ON CARDIOVASCULAR DISEASE

Important note: All information given are just guidelines and prevention options may vary to treatment options. You must consult a medical practitioner before altering, adding to or influencing current treatment or individual practices in any way shape or form.

Cardiovascular disease (CVD) is one of the most expensive health conditions, costing around 5.4 billion dollars of Australia’s total allocated health system expenditure in 2001. The incidence of cardiovascular disease increases with age, and with life expectancy in developing countries rising sharply people are being exposed to these risk factors for much longer periods of time. In 2005, around 3.5 million or 18% of all Australians reported having a form of long-term cardiovascular condition. CVD causes almost 40% of all deaths in most industrialised countries.

An underlying contributor to CVD is atherosclerosis, a process involving abnormal build-up of fat, cholesterol and other substances (plaque) in the inner lining of the arteries. This development of atherosclerosis is slow and complex. Atherosclerotic plaques can often take many years to develop, which is why most clinical studies have focused on more short-term changes in CVD risk factors in association to CVD risks, such as blood cholesterol, blood pressure and vascular function. A large body of evidence has established a role of soy protein in CVD risk reduction.

Soy protein has been consistently found as having beneficial effects in the prevention and management of CVD risk. Studies on healthy, overweight, obese, post/pre menopausal women and the elderly have all suggested that an added intake of soy protein in accordance with a well-structured and balanced healthy diet is highly beneficial in CVD management. Most studies indicate a positive association with respect to the beneficial effect soy has on plasma lipids and in decreasing the risk of CVD. It has been suggested that soy protein has the broadest range of effects on reducing CVD risk and decreasing blood lipoprotein when compared to all of the other cholesterol lowering nutrients.

The primary preventative outcomes of soy are a reduction of total serum cholesterol and low density lipoprotein (LDL) levels and a moderate increase in high density lipoprotein (HDL) levels. Soy protein and soy isoflavones are the two major groups of bioactive components that exert the beneficial effects found from soy products. The two primary isoflavones found in soy are genistein and diadzein. Soy is actually just one of a few foods to contain a source of the phytochemical class known as isoflavones. It has been suggested that soy isoflavones its interaction with other compunds are responsible for the lipid lowering effects of soy. Bodies of evidence supporting this have shown that soy protein containing isoflavones reduce LDL cholesterol levels significantly more than soy protein without isoflavones or isoflavones alone. Soy products have also been identified as having a preventive effect in breast and prostate cancers, however the evidence is limited and further studies need to be undertaken to understand the true effects.

Epidemiological studies have suggested a consumption of soy foods is associated with a reduced risk of CVD. Further studies have concluded that a substitution of soy protein for animal products can lower total blood cholesterol and LDL cholesterol significantly. A composite meta-analysis of 38 clinical trials found that an average consumption of 25-40g per day of soy protein led to a 9% decline in total cholesterol and a 13% decline in LDL cholesterol. Soy products potentially have multifaceted health-promoting effects, including cholesterol reduction, improved vascular health, preserved bone mineral density, and a reduction of menopausal symptoms. Compared with diets absent from soy products, soy diets resulted in significantly lower total cholesterol and ratios of total LDL to HDL cholesterol.

Established lipid-lowering drugs, although effective, are often accompanied by adverse reactions. A far more recommended intervention which should always be recommended and attempted first is that of dietary methods, by way of a restricted saturated fat and sodium consumption and increased intake of dietary fibres, fruits, vegetables, potassium, legumes and soy products. Supplementation of 25-40 grams of soy protein, consumed preferably through an individuals diet daily, results in a significant decrease in LDL cholesterol levels and increase in HDL cholesterol. Its use is likely to diminish the risk of coronary heart disease. Dietary interventions should last for around at least 6-12 weeks for any significant results to emerge.

TAKE HOME MESSAGE: Soy protein, in combination with a well balanced diet, plays a pivotal role in CVD prevention. Increased intakes of fiber, vegetable oils, proteins from soy and legume products, nuts, fruits and vegetables and respecting a low sodium, high potassium diet has the most beneficial effects than any one factor alone. 30 – 60 minutes of moderate intensity physical activity daily is also recommended in association with a well balanced diet for the best results. Above all results are seen in the long-term effects to those who adhere to changes as life long practices.

Prostate Cancer Nutrition

Important note: All information given are just guidelines and prevention options may vary to treatment options. You must consult a medical practitioner before altering, adding to or influencing current treatment or individual practices in any way shape or form.

  • Prostate cancer is the most common cancer found in men over the age of 50 years
  • Carotenoids are an antioxidant which combat harmful free radicals in the body. Lycopene is such a carotenoid found in particularly high quantities in tomatoes.
  • Reports from several studies have suggested that carotenoids, in particular lycopene, could act as prostate cancer preventive agents. However, the epidemiologic evidence remains inconclusive.
  • Recent research suggests that eating the whole fruit or vegetable is significantly more beneficial than just supplementing your diet; with for example lycopene. Tomatoes cooked with olive oil, such as in spaghetti sauce, seem to have the most beneficial effects.
  • Selenium and vitamin E may also help prevent prostate cancer.
  • The isoflavones in soy, particularly genistein, also appear to reduce the distribution and increase of prostate cancer cells. Men with prostate cancer may decide to take these as supplements however doctors are not yet sure of the safety and efficacy of any supplements to date.
  • Antioxidants have been found to have positive effects in fighting against prostate cancer. Of the antioxidants Vitamin E, coupled with selenium, may reduce the risk of Prostate Cancer by up to 30%.
  • The effectiveness of carotenoids in the treatment of prostate cancer is still controversial. The amount per day of consumption has varied in studies from 4mg per day to 30mg per day. More research is still needed to determine the
    most appropriate amount for prevention and/or treatment.
  • Carotenoids are said to potentially help stimulate the immune system and has been shown to cause cancer cells to die on their own. Men with prostate cancer may benefit from taking daily carotenoid supplements through foods. Consuming
    one moderately sized tomato daily provides about 4 mg of lycopene. Some sources of tomato juice or tomato paste may provide up to 25 mg of lycopene.
  • Green tea contains polyphenols (an antioxidant) which help prevent the spread of prostate cancer. The polyphenols mobilise several molecular pathways that shut down the increased production and spread of tumor cells, while inhibiting the growth of blood vessels that feed the cancer with nourishment.
  • Lycopene rich fruits and vegetables include – tomatoes, apricots, pink grapefruit, watermelon, papaya, and guava). Green tea also contains lycopene.
  • In a particular case controlled study men drinking the most green tea were found to have an 86% reduced risk of prostate cancer.
  • Key Point: try to drink green tea regularly and eat fruits and vegetables rich in the carotenoids and lycopene. This may greatly reduce a man’s risk of developing prostate cancer.
  • On a daily basis try to:
    1. Drink 4 cups of green tea throughout the day
    2. Snack on apricots and almonds
    3. For breakfast try to incorporate half a grapefruit
    4. Start your lunch or dinner with some form of tomato based meal with some added lime
    5. Try to consume whole wheat pastas with olive oil, pine nuts, feta cheese with tomato sauce bases. The effects of a single type of food on the body may be heavily influenced by the combination of other foods in the diet. It is extremely likely that a well balanced, varied diet can offer us some protection against cancer, rather than just relying on one or two particular foods or supplements.
  • Enjoy a wide variety of nutritious foods.
  • Eat plenty of breads and cereals (preferably wholegrain), dark coloured vegetables (including legumes) and fruits.
  • Eat a diet low in fat and, in particular, low in saturated fat.
  • Maintain a healthy body weight by balancing physical activity and food intake.
  • If you choose to drink alcohol, limit your intake.
  • Choose low salted foods where possible – try to avoid canned foods as they are generally higher in salts.
  • Eat foods with a good calcium source (particularly important for men with advancing prostate cancer)
  • Try to eat at least 7 serves of fruit and vegetables each day.
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