WHAT IS PHOSPHORUS?

Phosphorus is an important macromineral that keeps your bones and teeth strong.  It is the second most abundant macromineral in the human body, accounting for around 1% of an average adult’s bodyweight.  In this article I am going to look at phosphorus in greater detail and explain why you should ensure it is part of your diet.

WHEN WAS PHOSPHORUS DISCOVERED?

Phosphorus was accidentally isolated in 1669 by German alchemist Hennig Brand.  He was attempting to convert metals into gold and was convinced that urine was the key to doing this.  In one of his experiments Brand heated and purified urine and unintentionally isolated the glow in the dark substance phosphorus.  The discovery of phosphorus is notable because it is the first time someone had discovered an element that was unknown to ancient people.

Prior to Brand’s discovery there are many possible historical references to phosphorus with a number of ancient manuscripts referring to a material that glowed in the dark.  However, Brand was the first person to record the process of isolating this element.

HOW DOES YOUR BODY USE PHOSPHORUS?

In an average person phosphorus makes up around 1% of the total bodyweight.  The majority of phosphorus in the body (around 85%) can be found in the bones and teeth where it bonds with calcium to form calcium phosphate.  The remaining 15% is found in the cells and bodily fluids where it is used to perform various functions.

The main function of phosphorus is to assist in the formation of strong bones and teeth.  However, it does much more than just support healthy bones and teeth.  Phosphorus is also responsible for:
- Activating the B-complex vitamins.
- Assisting with almost every chemical reaction in the human body.
- Assisting with the metabolism of the macronutrients.
- Building healthy cell membranes.
- Creating adenosine diphosphate (ADP) and adenosine tri-phosphate (ATP) which are both important for energy production.
- Creating deoxyribonucleic acid (DNA) and ribonucleic acid (RNA) which both contain important genetic information.
- Contributing to the function of various enzymes.
- Enabling communication between cells.
- Helping the muscles contract.
- Maintaining regular heartbeats.
- Supporting proper kidney function.

HOW MUCH PHOSPHORUS DO YOU NEED?

Our need for phosphorus is greatest during our teenage years.  According to this article from the New York Times the recommended daily allowance (RDA) for phosphorus is as follows:
- Children aged 0-6 months:- 100mg.
- Children aged 7-12 months:- 275mg.
- Children aged 1-3 years:- 460mg.
- Children aged 4-8 years:- 500mg.
- Children aged 9-18 years:- 1250mg.
- Adults aged 19 years and over:- 700mg.
- Pregnant or lactating women aged 18 years or under:- 1250mg.
- Pregnant or lactating women aged 19 years or over:- 700mg.

WHICH FOODS CONTAIN PHOSPHORUS?

The best sources of phosphorus are high protein foods such as meat, milk and nuts.  The list below contains some of the richest sources of this micronutrient:
- Beef Fillet Steak:- 265mg per 100g.
- Brazil Nuts:- 590mg per 100g.
- Cheddar Cheese:- 520mg per 100g.
- Chicken:- 190mg per 100g.
- Milk:- 100mg per 100g.

WHAT ARE THE SYMPTOMS OF GETTING TOO MUCH PHOSPHORUS?

Excessive phosphorus levels in the body are extremely rare and in most cases only occur in people with kidney disease.  However, when phosphorus levels do become too high it can lead to:
- Calcification of the soft tissues (which causes them to harden and prevents them from functioning properly).
- Diarrhea.
- Reduced absorption of calcium, iron, magnesium and zinc.

WHAT ARE THE SYMPTOMS OF NOT GETTING ENOUGH PHOSPHORUS?

Phosphorus deficiencies are also uncommon because it can be found in a wide variety of foods.  However, alcoholism, diabetes, liver disease and other medical conditions can inhibit your ability to absorb this nutrient which then causes a deficiency.  This can lead to the following negative symptoms:
- Anemia (a low number of red blood cells in the body).
- Confusion.
- Loss of energy.
- Increased susceptibility to infections.
- Osteomalacia (softening of the bones).
- Poor appetite.
- Weakness.

PHOSPHORUS SUMMARY

Whilst calcium often gets the credit for building strong bones and teeth, phosphorus is just as important in this area.  Fortunately, it can be found in a wide variety of foods so you should have no trouble getting the RDA.

Now I want to hear your thoughts.  Were you aware of the impact phosphorus has on your bones and teeth?  Did you know it had so many other roles in the body?  Leave a comment and let me know.

Sources:
Phosphorus (Chemistry Explained)
Phosphorus (Internet Health Library)
Phosphorus (Natural Health Information Centre)
Phosphorus in Diet Nutrition (New York Times)

Related Posts

• March 14, 2010 — Magnesium Explained (0)
• March 13, 2010 — Chloride Explained (0)
• March 3, 2010 — Calcium Explained (3)

WHAT IS PHOSPHORUS?

Phosphorus is an important macromineral that keeps your bones and teeth strong.  It is the second most abundant macromineral in the human body, accounting for around 1% of an average adult’s bodyweight.  In this article I am going to look at phosphorus in greater detail and explain why you should ensure it is part of your diet.

WHEN WAS PHOSPHORUS DISCOVERED?

Phosphorus was accidentally isolated in 1669 by German alchemist Hennig Brand.  He was attempting to convert metals into gold and was convinced that urine was the key to doing this.  In one of his experiments Brand heated and purified urine and unintentionally isolated the glow in the dark substance phosphorus.  The discovery of phosphorus is notable because it is the first time someone had discovered an element that was unknown to ancient people.

Prior to Brand’s discovery there are many possible historical references to phosphorus with a number of ancient manuscripts referring to a material that glowed in the dark.  However, Brand was the first person to record the process of isolating this element.

HOW DOES YOUR BODY USE PHOSPHORUS?

In an average person phosphorus makes up around 1% of the total bodyweight.  The majority of phosphorus in the body (around 85%) can be found in the bones and teeth where it bonds with calcium to form calcium phosphate.  The remaining 15% is found in the cells and bodily fluids where it is used to perform various functions.

The main function of phosphorus is to assist in the formation of strong bones and teeth.  However, it does much more than just support healthy bones and teeth.  Phosphorus is also responsible for:
- Activating the B-complex vitamins.
- Assisting with almost every chemical reaction in the human body.
- Assisting with the metabolism of the macronutrients.
- Building healthy cell membranes.
- Creating adenosine diphosphate (ADP) and adenosine tri-phosphate (ATP) which are both important for energy production.
- Creating deoxyribonucleic acid (DNA) and ribonucleic acid (RNA) which both contain important genetic information.
- Contributing to the function of various enzymes.
- Enabling communication between cells.
- Helping the muscles contract.
- Maintaining regular heartbeats.
- Supporting proper kidney function.

HOW MUCH PHOSPHORUS DO YOU NEED?

Our need for phosphorus is greatest during our teenage years.  According to this article from the New York Times the recommended daily allowance (RDA) for phosphorus is as follows:
- Children aged 0-6 months:- 100mg.
- Children aged 7-12 months:- 275mg.
- Children aged 1-3 years:- 460mg.
- Children aged 4-8 years:- 500mg.
- Children aged 9-18 years:- 1250mg.
- Adults aged 19 years and over:- 700mg.
- Pregnant or lactating women aged 18 years or under:- 1250mg.
- Pregnant or lactating women aged 19 years or over:- 700mg.

WHICH FOODS CONTAIN PHOSPHORUS?

The best sources of phosphorus are high protein foods such as meat, milk and nuts.  The list below contains some of the richest sources of this micronutrient:
- Beef Fillet Steak:- 265mg per 100g.
- Brazil Nuts:- 590mg per 100g.
- Cheddar Cheese:- 520mg per 100g.
- Chicken:- 190mg per 100g.
- Milk:- 100mg per 100g.

WHAT ARE THE SYMPTOMS OF GETTING TOO MUCH PHOSPHORUS?

Excessive phosphorus levels in the body are extremely rare and in most cases only occur in people with kidney disease.  However, when phosphorus levels do become too high it can lead to:
- Calcification of the soft tissues (which causes them to harden and prevents them from functioning properly).
- Diarrhea.
- Reduced absorption of calcium, iron, magnesium and zinc.

WHAT ARE THE SYMPTOMS OF NOT GETTING ENOUGH PHOSPHORUS?

Phosphorus deficiencies are also uncommon because it can be found in a wide variety of foods.  However, alcoholism, diabetes, liver disease and other medical conditions can inhibit your ability to absorb this nutrient which then causes a deficiency.  This can lead to the following negative symptoms:
- Anemia (a low number of red blood cells in the body).
- Confusion.
- Loss of energy.
- Increased susceptibility to infections.
- Osteomalacia (softening of the bones).
- Poor appetite.
- Weakness.

PHOSPHORUS SUMMARY

Whilst calcium often gets the credit for building strong bones and teeth, phosphorus is just as important in this area.  Fortunately, it can be found in a wide variety of foods so you should have no trouble getting the RDA.

Now I want to hear your thoughts.  Were you aware of the impact phosphorus has on your bones and teeth?  Did you know it had so many other roles in the body?  Leave a comment and let me know.

Sources:
Phosphorus (Chemistry Explained)
Phosphorus (Internet Health Library)
Phosphorus (Natural Health Information Centre)
Phosphorus in Diet Nutrition (New York Times)

Related Posts

• March 14, 2010 — Magnesium Explained (0)
• March 13, 2010 — Chloride Explained (0)
• March 3, 2010 — Calcium Explained (3)

Hey everyone, here is the workout I did today.

AM

• Stair Climbing
• 50 stories climbed on an actual staircase in about 20 minutes

PM

• joint mobility drills, 5 mins
• dynamic warm-up
• reverse lunge with twist x 10 reps/side
• side lunge with twist x 10 reps/side
• inch worm x 6
• Russian twist x 10
• t-push-up x 7 each side
• Glute and Ab body weight work
• glute bridge x 20
• swinging plank x 5 reps/side
• bird dog x 20
• Hindu push-up x 10
• single leg glute bridge x 20/leg
• swinging plank x 5 reps/side
• fire hydrant x 20 reps/leg
• Hindu push-up x 10 reps
• kettlebell swing x 20 reps
• kettlebell snatch test, 100 reps in under 5 minutes using a 24kg kettlebell
• this took me 4:30 minutes to complete and then about 3 minutes to pick myself off the ground!

So as you can see I did my stairs in the morning. I don’t run the stairs, I just walk up them at a brisk pace and sometimes take two steps at a time. The idea here is just to sneak in some extra conditioning work so I keep my weight down. Plus it never hurts to strengthen your legs!

In the afternoon I had planned on doing a proper kettlebell workout but didn’t have as much time as I hoped for. So, when time is short just increase the intensity! All the body weight work was just a warm-up. Then the one set of swings to make sure my hips are firing. The “workout” if you will was simply doing as many snatches as possible before I almost passed out. It was quick for sure, but man was that tough!

This day of exercise did the trick, I was still hot and sweating a bit when I went to bed last night!

Sabrina Campagna

1. If you have time keep active everyday - Although you do not need to train everyday there is nothing wrong with doing something to stay active each day even if it is in the gym. On days I have some free time I enjoy going for a swim or breaking a sweat outdoors with a run or few sets of sprints. If the weather is bad or it is too cold outside heading to the gym is a great option. For me that is what cardio machines are good for. Throw is some stretching and mobility work and you have a great off day stress busting and relaxing workout.

2. Short and Intense workouts always win – After seeing many people try different things the best results always come from short and intense workouts. This does not necessarily mean CrossFit style metcons but rather anything that keeps rest times down and workouts flowing. Many of the people in the best shape will do this instinctively when training and it makes perfect sense, far more sense than taking 2-3 minutes rest between exercises and sets…

3. There is nothing wrong with steady state cardio - Steady state cardio gets a bad name when it can actually be very beneficial. Most of the steady state bashing is based on really long duration cardio that spans over 1hr. If you are going for a 30 minute jog or doing anything between 20-40 minutes on a cardio machine in a gym you are having a great stress busting workout which will help your body clear out stress hormones and flush the muscles with new blood.

4. Always try to maintain or increase strength - If strength is going down then you know you are regressing. Always strive to get that little bit stronger or push out that extra rep, this will keep results coming and your body improving. Something very useful is to throw in some strength days in which you just do a few heavy sets on each main compound exercises, that’s all then get out the gym……..

5. Stretching is important – This is another thing we can get lazy with, what we forget is that stretching has a load of benefits. Simply doing a bit of light stretching in the evening will help you relax and prevent potential injury, most importantly it allows you to de-stress and sleep better. I also recommend finishing workouts with some light 10-30 second stretches of each major body part.

6. Don’t ignore over-training symptoms - Feeling tired, run down, unmotivated and not sleeping well? You are probably just run down from stress, too much training and anything else that takes its toll on your body. Take a week or two away from weights, walk more and do some relaxation exercises. Feel free to go for light exercise just don’t over tax the system, see workouts as relaxation rather than exercise.

7. Stop using the scale - The scale lies. Our body can fluctuate a huge amount in a few days, as well as this weight does not reflect body composition. If you add muscle and lose fat the scale will stay the same or even go up, clothes are a far better representation of your progress. Although this not the be all and end all as clothes will fit differently as your body changes. Enjoy the process and throw out the scale it can be a harsh judge…..

8. Avoid stigmatizing meal times - These days we are told things like “never eat before bed” or “Always eat Breakfast” the sad thing is this stigmatizes meal times making us feel guilty for eating at certain times. The truth is it makes very little difference so if you are hungry before bed or in the middle of the night, go ahead grab a snack.

9. Fitness and Health do not always reflect body composition - Being ripped to shreds and having a bulging six pack is not always a sign of good health. In reality having a consistently ripped body is a result of either; Superb Genetics, Taking something for a little help, or extremely harsh training and diet that is unsustainable in the long term. Not all of us can have this and we need to settle for a good body composition (far better than average) without being stupidly lean. This will come with a good wholesome diet and moderate exercise, Don’t forget some of the healthiest people on this earth carry a little bit of excess body fat…..

10. We are capable of more than we think – This is not to mean we should push ourselves like crazy all the time but it means we have an ability to achieve just about anything we want in the realm of health and fitness. Things like marathons, lifting heavy and excelling at a sport are all achievable NO MATTER your current condition. Our bodies are amazing and with hard work can morph to achieve just about any task, all we need is the knowledge and drive…

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In the morning I prefer to do my conditioning work. It gets it out of the way and speeds my metabolism for the rest of the day. In the afternoon I like to do the heavy lifting, I am more awake and it is probably easier on my back at that time (I have a stiff lower back every morning).

Here is what I did today:
AM

• walked up 50 stories of real stairs in about 20 minutes
• I have 7.5 stories in my building so it takes time to get back down each time
• If you can find a taller staircase I recommend it, less time going down means more time spent sweating!

PM

• Speed Bench, specific for powerlifting, 3 rounds of 3 sets of 3 reps (3×3x3) at 60-70% max raw weight with bands or chains added
• Pull-ups x 50 reps total
• Heavy Dumbbell Triceps Extensions 4 x 6-8
• Seated Face Pulls 4 x 6-8 (you can use more weight in the seated version)

That it is, getting lean in the morning and swole in the afternoon is a great way to acheive the best of both worlds, lean and strong!

There are no pre-requisites for this course, so attendance is open to anyone interested in learning Steve’s unique and multi-modal approach to kettlebell lifting.

Regardless of your fitness goal, Steve will cover how kettlebell training can best fit your needs – general fitness, competitive sport, sports specific conditioning and more.

As a certification, we have 3 high level goals:

Mastery of the basics
Coaching skills
Business/Marketing skills

Benefits:

Professionally Organized – Upon registering through our website, (www.ikff.net) all registrants will receive a pre-certification e-manual and Level 1 Course Manual. The former is a high level overview of the content of the course, timeline for the weekend (which modules are taught and at what time), preparation tips and more. The Level 1 Course Manual provides detailed information in regard to the exercises taught, program design, key principles etc.

Learn By Doing format - Repetition is often said to be the mother of skill. Therefore, registrants will not only learn the mechanics and principles behind each exercise, they will also have an abundance of time to practice these movements and receive customized feedback from Steve and the IKFF team.

Post Certification Support - Our primary core value at the IKFF is member support. Thus, upon successful completion of the course, you will receive:

*25% discount on kettlebells and a 15% discount on books, DVD’s and clothing
*Access to the online forum and private CKT forum
*Access to the CKT Resource Center on the website
*Continued Education (elgible for CKT-FMD Level 2 Course)

Pricing:
Early Registration = $1,000 (Before May 20h) ~ Use Discount Code SeattleCKT
Regular Registration = $1,295 (May 20th to July 15th)
Late Registration = $1,395 (After July 16th)

Register here: http://ikff.net/index.php?option=com_content&view=article&id=168&Itemid=40

Start Time: Saturday, July 24, 2010 at 9:30am
End Time: Sunday, July 25, 2010 at 5:00pm
Location: The Lab –Strength & Conditioning - Eastlake CrossFit
Street: 1165 Eastlake Ave. E.
City/Town: Seattle, WA

Pretty simple stuff here today folks, no real sets and reps to worry about. Here is what I did to burn some fat:
AM

• Stair Climbing (like actual stairs not a machine)
• 7.5 stories x 8 times all the way up in about 20 minutes, walking the whole time

PM

• Sprints
• I hit the track and did my first sprint workout of the season (I live in Calgary and sprinting is VERY dangers half the year)
• 400m track x 10 laps, sprinting the first 150m or so of each lap
• If you haven’t run sprints before or at least not since the summer, take it easy and break your body in, I didn’t go all out on these because I just didn’t feel “right”
• listen to your body, trust me, it is better than a torn quadriceps, I know!

That is it. Pretty simple eh? The idea here was to get my lower intensity/boring work done in the morning before I had a chance to talk myself out of it. The stairs also rev up my metabolism for the day.

The sprints I do later when my body and the air is warmer so I have less chance of injuring myself.

Here is a great video to introduce you to the benefits of sprints

WHAT IS MAGNESIUM?

Magnesium is one of the seven macrominerals that your body needs to survive.  It has many roles in the body which include supporting healthy bone growth and helping your muscle tissues and nerves to function properly.  In this post I am going to take an in depth look at magnesium and the importance of it to your health.

WHEN WAS MAGNESIUM DISCOVERED?

The history of magnesium dates back to 1618 when the town of Epsom in England was suffering from a severe drought.  A local farmers named Henry Wicker noticed that his cows refused to drink from one of the town’s wells, despite being very thirsty.  He tasted the water and noticed that it was very bitter.  However, he also noticed that the water was effective at healing cuts and scratches.  The salts in this water became known as ‘Epsom Salts’ and quickly gathered fame for their ability to soothe the body.

As ‘Epsom Salts’ became increasingly famous chemists and scientists started to study them in more detail.  In 1755 Joseph Black discovered that ‘Epsom Salts’ were actually the chemical compound magnesium sulphate and in doing so was the first person to recognise magnesium as an element.  Despite being the first person to recognise magnesium, Joseph Black never managed to isolate it.  In 1808 Sir Humphry Davy made the breakthrough and isolated magnesium by passing an electric current through melted magnesium oxide.  This caused the compound to break into its two part; magnesium and oxygen.

HOW DOES YOUR BODY USE MAGNESIUM?

Magnesium represents approximately 0.05% of an average adult’s bodyweight.  Around 60% of this magnesium is found in the bones and teeth, with the remaining 40% found in the muscles and soft tissues.  A very small amount of is also found in the blood.  Magnesium is required for over 300 biochemical reactions in the body and also supports the cells in other ways.  Some of its main functions include:
- Assisting in the metabolism of the macronutrients and some of the micronutrients including calcium, phosphorous, potassium, sodium and vitamin C.
- Helping the muscles and nerves relax.
- Promoting proper blood circulation.
- Protecting your body from health conditions including diabetes and heart disease.
- Supporting healthy bone growth.

HOW MUCH MAGNESIUM DO YOU NEED?

Our requirement for magnesium generally increases with age, although it does reduce slightly following our teenage years.  This article from WHFoods suggests the following recommended daily allowances (RDAs):

Children:
- Children aged 0-6 months:- 30mg.
- Children aged 7-12 months:- 75mg.
- Children aged 1-3 years:- 80mg.
- Children aged 4-8 years:- 130 mg.
- Children aged 9-13 years:- 240 mg.

Men:
- Men aged 14-18 years:- 410 mg.
- Men aged 19-30 years:- 400 mg.
- Men aged 31 years and over:- 420mg.

Women:
- Women aged 14-18 years:- 360 mg.
- Women aged 19-30 years:- 310 mg.
- Women aged 31 years and over:- 320mg.

Pregnant Women:
- Pregnant women aged 18 years or younger:- 400 mg.
- Pregnant women aged 19-30 years:- 350 mg.
- Pregnant women aged 31 years and over:- 360mg.

Lactating Women:
- Lactating women aged 18 years or younger:- 360 mg.
- Lactating women aged 19-30 years:- 310 mg.
- Pregnant women aged 31 years and over:- 320mg.

WHICH FOODS CONTAIN MAGNESIUM?

Green leafy vegetables are one of the best magnesium sources.  Legumes, nuts, and seeds are also rich in magnesium.  The list below highlights some of the best natural sources of this micronutrient:
- Almonds:- 279mg per 100g.
- Black Beans:- 70mg per 100g.
- Brazil Nuts:- 229mg per 100g.
- Pumpkin Seeds:- 539mg per 100g.
- Spinach:- 87mg per 100g.

WHAT ARE THE SYMPTOMS OF GETTING TOO MUCH MAGNESIUM?

It is very difficult to overdose on magnesium from diet alone.  However, if excessive levels of magnesium supplements are taken (1000mg per day and over) they can cause the following negative symptoms:
- Diarrhea.
- Fatigue.
- Muscle Weakness.
- Stomach Cramps.
- Vomiting.

WHAT ARE THE SYMPTOMS OF NOT GETTING ENOUGH MAGNESIUM?

Failing to consume adequate dietary levels of magnesium is the most common cause of deficiency.  However, there are other factors that can deplete the magnesium levels in your body.  Problems with your digestive tract can prevent you from properly absorbing the magnesium you consume.  Alcohol abuse, diabetes and kidney problems can also lead to excessive loss of magnesium in the urine.  On top of this chronic diarrhea or vomiting can remove magnesium from your body.

Since magnesium is used in many different areas of the body, the symptoms of deficiency can vary quite significantly.  Some of the main symptoms include:
- Low levels of calcium and potassium in the blood.
- Muscle Cramps.
- Nausea
- Numbness.
- Poor Appetite.
- Rapid Heartbeat.
- Tingling.
- Vomiting.
- Weakness.

MAGNESIUM SUMMARY

Magnesium is a highly important macromineral that is used in many different areas of the body.  I hope this article has given you a better understanding of this nutrient.  If you are not currently getting enough magnesium in your diet make sure that you start eating some of the foods listed on a regular basis.  Not only will it promote optimal health but it may also protect you from a number of diseases.

Now I want to hear from you.  Do you get enough magnesium?  Have you ever experienced any of the deficiency symptoms?  Let me know by leaving a comment.

Sources:
Function of Magnesium (Hubpages)
Magnesium (Chemistry Explained)
Magnesium (Internet Health Library)
Magnesium (Office of Dietary Supplements)
Magnesium (Vaughn’s Summaries)
Magnesium (WHFoods)

Related Posts

• March 13, 2010 — Chloride Explained (0)
• March 3, 2010 — Calcium Explained (2)

Sunday morning is Max Effort Squat time. We pick a lift, usually the squat, and go for a max effort single, hopefully a PR. Here is the workout we did:

• Squat, work up to a heavy single
• Reverse band squats, work up to a max single (don’t be afraid to fail!)
• Barbell Glute Bridge 4 x 10
• Standing Cable Crunches 4 x 10