This is nothing new to us. Most of us have known that low fat diets are stupid. You need fat. Just as you need salt. You need water. You also need protein and carbs. This article will fill you in. marta

In the late 1990s, David Ludwig brought 12 obese teenage boys into his clinic for the day, and fed them each prescribed meals. It was a simple experiment: The meals all had the same number of calories, but contained different kinds of food.

At the time, it was generally believed that a high-fat diet led to a high-fat body: You were what you ate. Americans had spent decades cutting down on the fat in their foods, in an effort to be leaner and more healthy. And yet studies consistently showed that this didn’t work—people on low-fat diets experienced high rates of hunger, and any weight they lost was soon regained. Ludwig wanted to know what was going wrong. Maybe it had to do with the kinds of calories we ate, not just how many.

Ludwig, who now treats obesity at Boston Children’s Hospital and is a professor of nutrition at the Harvard School of Public Health, fed his teenage subjects meals that all had different ratings on the glycemic index, which measures how rapidly sugar rises in the bloodstream after a meal. For example, instant oatmeal is high-GI: Highly processed and refined, it is quickly digested and dumps sugar into the blood in minutes. But old-fashioned oatmeal made with steel-cut oats, a lower-GI food, gets digested much more slowly, doling out sugar into the bloodstream little by little.

Over the next few hours, Ludwig and his team monitored how hungry the teenagers felt, and how much they consumed in snacks. Teenagers on the high-GI regimen became ravenously hungry and ate a lot of snacks after the meal—80 percent more calories in snacks that day than those who had the low-GI meals. “If just half of that calorie difference occurred day after day,” Ludwig says, “it could explain most of the obesity epidemic in the United States.” read the rest here

1 RM Bench – spend 15 minutes establishing your 1 RM bench.

“Morrison”

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

50-40-30-20 and 10 rep rounds of:

Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood

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