Tuesday, July 20, 2010

David Nichtern - Cultivating Compassion: Moving Out of Your Comfort Zone

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Another cool article from David Nichtern at Huffington Post. He talks here about the challenge of developing our capacity for compassion, that we may have to stretch ourselves a bit.

Cultivating Compassion: Moving Out of Your Comfort Zone

David Nichtern

I think that many of us these days are trying to figure out how to be more compassionate -- both toward ourselves and others, while also realizing that it's sometimes not that easy to accomplish. It can often feel "easy to be hard," and it seems to really require focus and discipline to be genuinely helpful to others.

Even with the solid intention to develop a more compassionate attitude it can be difficult to know what the most skillful and truly helpful action is in any given situation. I'm sure everybody has had the experience of reaching out and trying to be compassionate only to have the gesture fall flat or actually even backfire.

Perhaps we genuinely want to help someone else but are also interested in maintaining our own comfort or are concerned about how our behavior may appear to and be judged by others. In fact, it is possible that our attempts at compassionate action may actually revolve around our own need for confirmation and comfort and never actually benefit anyone else at all!

An obvious example would be enabling someone to continue to develop destructive habits in exchange for a temporary feel-good moment -- like a parent avoiding a conflict with a rebellious teenager, giving a known drug addict money for "food," or overlooking someone abusing a child to avoid making a scene.

One time a man came up to me on 75th Street and asked for $3.65. He said he needed that exact amount for a bottle of formula for his baby who was at home with his sick wife. If I didn't believe him, he invited me to walk four blocks with him to the nearest pharmacy and buy the formula for him directly. Of course most people in NY have neither the time nor the inclination to take that walk so we are left with basically three choices -- keep walking, call the guy out as a scam artist, or feel guilty and give him all or some of that money.

My teacher, Trungpa Rinpoche coined the phrase "idiot compassion" to describe our attempt to be compassionate when it is not accompanied by wisdom and skillful means. Giving a junkie money for "food" is most likely idiot compassion. Taking him to the store and buying him and handing him real food might not be. The point is that there is no safe, secure and easy way to be compassionate. It's really hard work, time consuming and requires us to be awake and intelligent in each and every situation. There is no compassion button we can just push and forget about.

In the Buddhist tradition compassion can have a wrathful or even ruthless component, maybe comparable to the western notion of "tough love" - where we summon the courage to deliver that which is actually really helpful in a situation. This kind of love and compassion often can take us well beyond our comfort zone and could be described as opening our heart without hope of gaining merit, gratitude, or any kind of confirmation in return. That kind of selflessness is the way of the bodhisattva, or awakened heart being.

It's always intriguing to hear about real life situations that stretch and test our notion of our "spiritual" values. What would the compassionate thing to do be if this happened... or that happened... Inviting you all to join the conversation -- all anecdotes and compassion conundrums welcome!


Follow David on his website (www.davidnichtern.com), facebook (facebook.com/davidnichtern), twitter (twitter.com/davidnichtern), or youtube (youtube.com/davidnichtern)

Monday, July 19, 2010

Rick Hanson, PhD.: Your Wise Brain Blog - 21 Ways To Turn Ill Will to Good Will

The newest installment from Dr. Rick Hanson looks at the ways (21 0f them) that we can change ill will into good will - a lot of these are about awareness and compassion - all good perspectives to hold at all times. Great post on a great topic.

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This blog comes from Rick Hanson, Ph.D., neuropsychologist, author, founder of the Wellspring Institute for Neuroscience and Contemplative Wisdom, and meditation teacher.

Rick is author of the best-selling book Buddha's Brain: The Practical Neuroscience of Happiness, Love, and Wisdom

See Rick's workshops and lectures for therapists and the general public.

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Your Wise Brain Blog - 21 Ways To Turn Ill Will to Good Will

Illwill to Goodwill

My recent posts have highlighted two very powerful, yet opposing forces in the human heart: in a traditional metaphor, we each have a wolf of love and a wolf of hate inside us, and it all depends on which one we feed every day.

On the one hand, as the most social and loving species on the planet, we have the wonderful ability and inclination to connect with others, be empathic, cooperate, care, and love. On the other hand, we also have the capacity and inclination to be fearfully aggressive toward any individual or group we regard as “them.” (In my book – Buddha’s Brain: The Practical Neuroscience of Happiness, Love and Wisdom – I develop this idea further, including how to stimulate and strengthen the neural circuits of self-control, empathy, and compassion.)

To tame the wolf of hate, it’s important to get a handle on “ill will” – irritated, resentful, and angry feelings and intentions toward others. While it may seem justified in the moment, ill will harms you probably more than it harms others. In another metaphor, having ill will toward others is like throwing hot coals with bare hands: both people get burned.

Avoiding ill will does not mean passivity, allowing yourself or others to be exploited, staying silent in the face of injustice, etc. There is plenty of room for speaking truth to power and effective action without succumbing to ill will. Think of Gandhi, Martin Luther King, or the Dalai Lama as examples. In fact, with a clear mind and a peaceful heart, your actions are likely to be more effective.

Ill will creates negative, vicious cycles. But that means that good will can create positive cycles. Plus good will cultivates wholesome qualities in you.

So let’s get started!

How to prevent or transform ill will

1. Be mindful of the priming, the preconditions for ill will. Try to defuse them early: get rest, have a meal, get support, talk things out, distract yourself, etc.

2. Practice non-contention to undermine the heat that creates ill will. Don’t argue unless you have to.

3. Inspect the underlying trigger, such as a sense of threat. Look at it realistically. Was something actually an “injury” to you? Be skeptical of your justifications.

4. Be careful about attributing intent to others. We are often just a bit player in their drama; they are not targeting us personally. Look for the good intentions beneath the action that made you feel mistreated. Look for the good in others.

5. Put what happened in perspective. The effects of most wrongs fade with time. They’re also part of a larger whole, most of which is usually fine.

6. Cultivate positive qualities like kindness, compassion, empathy, and calm. Nourish your own good will.

7. Practice generosity. Much ill will comes when we feel taken from, or not given to, or on the receiving end of another person’s bad moment. Instead, consider letting the person have what they took: their victory, their bit of money or time, etc. Let them have their bad moment. Make a gift of forbearance, patience, and no cause to fear you.

8. Investigate ill will. Take a day, a week, a month – and really examine the least bit of ill will during that time. See what causes it . . . and what its effects are.

9. Regard ill will as an affliction upon yourself. It hurts you more than anyone.

10. Settle into awareness, observing the ill will but not identified with it, watching it arise and disappear like any other experience.

11. Accept the wound. Experience the feelings of it. Do not presume that life is not supposed to be wounding. Accept the unpleasant fact that people will mistreat you.

12. Do not cling to what you want instead of what you’ve got.

13. Let go of the view that things are supposed to be a certain way. Challenge the belief that things should work out, that the world is perfectible.

14. Relax the sense of self, that it was “I” or “me” who was affronted, wounded.

15. Do religious or philosophical practices that cultivate love and goodness.

16. Resolve to meet mistreatment with loving kindness. No matter what. Consider the saying: In this world, hate has never dispelled hate. Only love dispels hate.

17. Cultivate positive emotion, like happiness, contentment, or peacefulness. Positive feelings calm the body, quiet the mind, buffer against the impact of stressful events, and foster supportive relationships — which reduce ill will.

18. Communicate. Speak (skillfully) for yourself, regardless of what the outcome may be. If appropriate, name your experience to release it; feel it as you speak it.

Try to address the situation with openness and empathy for the other person. Then you’ll be freer and calmer to be more skillful.

19. Have faith that they will pay their own price one day for what they’ve done, and you don’t have to be the justice system.

20. Realize that some people will not get the lesson no matter how much you try. So why burden yourself with trying to teach them? Further, many people will never actually experience your ill will – such as politicians. So why carry it toward them?

21. Forgiveness. This doesn’t mean changing your view that wrongs were done. But it does mean letting go of the emotional charge around feeling wronged. The greatest beneficiary of forgiveness is usually yourself.


Paul Bloom - How do morals change?

How do morals change?
Interesting article from Paul Bloom in Nature. Bloom is the author of the recent book, How Pleasure Works: The New Science of Why We Like What We Like - for a review, see below this main article.

While recognizing some value to Bloom's argument here, i tend to lean more toward Jeremy Rifkin's argument in The Empathic Civilization, where he makes some compelling arguments for morality as a function of our innate ability to empathize.

Nature 464, 490 (25 March 2010) | doi:10.1038/464490a;
Published online 24 March 2010

How do morals change?

Paul Bloom1

Emotions such as empathy and disgust might be at the root of morality, but psychologists should also study the roles of deliberation and debate in how our opinions shift over time, argues Paul Bloom.

Where does morality come from? The modern consensus on this question lies close to the position laid out by the eighteenth-century Scottish philosopher David Hume. He thought moral reason to be “the slave of the passions.” Hume's view is supported by studies that suggest that our judgements of good and evil are influenced by emotional reactions such as empathy and disgust. And it fits nicely with the discovery that a rudimentary moral sense is universal and emerges early. Babies as young as six months judge individuals on the way that they treat others and even one-year-olds engage in spontaneous altruism.

All this leaves little room for rational deliberation in shaping our moral outlook. Indeed, many psychologists think that the reasoned arguments we make about why we have certain beliefs are mostly post-hoc justifications for gut reactions. As the social psychologist Jonathan Haidt puts it, although we like to think of ourselves as judges, reasoning through cases according to deeply held principles, in reality we are more like lawyers, making arguments for positions that have already been established. This implies we have little conscious control over our sense of right and wrong.

I predict that this theory of morality will be proved wrong in its wholesale rejection of reason. Emotional responses alone cannot explain one of the most interesting aspects of human nature: that morals evolve. The extent of the average person's sympathies has grown substantially and continues to do so. Contemporary readers of Nature, for example, have different beliefs about the rights of women, racial minorities and homosexuals compared with readers in the late 1800s, and different intuitions about the morality of practices such as slavery, child labour and the abuse of animals for public entertainment. Rational deliberation and debate have played a large part in this development.

Emotional and non-rational processes are plainly relevant to moral change. Indeed, one of the main drivers of moral change is human contact. When we associate with other people and share common goals, we extend to them our affection. Increases in travel and access to information as well as political and economic interdependence mean that we associate with many more people than our grandparents and even our parents. As our social circle widens, so does our 'moral circle'.

But this 'contact hypothesis' explanation is limited. It doesn't explain the shifts in opinions on issues such as slavery and animal rights. Contact cannot explain the birth of new moral ideas, such as the immorality of sexism or the value of democracy. It doesn't account for how our moral attitudes can change towards those with whom we never directly associate — for example, why some of us give money and even blood to people with whom we have no contact and little in common. There have been attempts to explain such long-distance charity through mechanisms such as indirect reciprocity and sexual selection, which suggest that individuals gain reproductive benefit from building a reputation for being good or helpful. But this begs the question of why such acts are now seen as good when they were not in the past.

What is missing, I believe, is an understanding of the role of deliberate persuasion. Language is an effective tool for motivating sympathy towards others. For example, Harriet Beecher Stowe's 1852 novel Uncle Tom's Cabin helped to end slavery in the United States, and descriptions of animal suffering in Peter Singer's Animal Liberation (1975) and elsewhere have been powerful catalysts for the animal-rights movement. Stories can be morally corrosive too: if we are encouraged to imagine people doing things that anger or disgust us, we are quick to evict them from our moral circle. Examples of this are all too familiar, such as Adolf Hitler's propaganda against the Jews in Nazi Germany, or the negative depictions of homosexuals put out by anti-gay campaigners in many countries today.

Stories emerge because people arrive at certain views and strive to convey them to others. It is this generative capacity that contemporary psychologists have typically ignored. Moral psychology in particular focuses nearly exclusively on studies in which volunteers are exposed to artificial moral dilemmas that have been thought up by other people, such as situations in which one must choose whether to kill one person to save five.

Everyday dilemmas

Proponents of the view that we are prisoners of our emotions might argue that moral deliberation and creativity are rare, perhaps restricted to people who spend their lives thinking about these issues, such as theologians and philosophers. Yet most people are regularly forced to ponder dilemmas such as the proper balance of work and family. Even though few of us write novels or produce films, humans are natural storytellers, and use narrative to influence others, particularly their own children.

It would be a mistake as scientists — and as politically and socially engaged citizens — to dismiss the importance of this reflective process in shaping our morality and, consequently, the world in which we live. Research might focus more on how children and adults deal with everyday moral problems, looking closely at cases in which their judgements diverge from those of people around them. Examples of work in this area include the studies by Robert Coles, a child psychiatrist at Harvard University in Cambridge, Massachusetts, on how black and white children dealt with racial desegregation and forced school integration during the US civil-rights movement, and the ongoing research by the psychologists Karen Hussar and Paul Harris at the Harvard Graduate School of Education on why some children raised in non-vegetarian households choose not to eat meat.

Psychologists have correctly emphasized that moral views make their impact by being translated into emotion. A complete theory must explain where these views come from in the first place.

Further reading

Coles, R. The moral life of children (Atlantic Monthly Press, 1986).

Bloom, P. Descartes' Baby: How the Science of Child Development Explains What Makes Us Human (Basic Books, 2004).

Haidt, J. Psychol. Rev. 108, 814–834 (2001).

Hamlin, J. K., Wynn, K. & Bloom, P. Nature 450, 557–559 (2007).

Pinker, S. ‘A History of Violence’ The New Republic (19 March 2007).

Pizarro, D. & Bloom, P. Psychol. Rev. 110, 193–196 (2003).

Singer, P. The Expanding Circle: Ethics and Sociobiology (Farrar Strauss Giroux, 1981).

Wright, R. Nonzero: The Logic of Human Destiny (Vintage, 2001).

  1. Paul Bloom is in the Department of Psychology at Yale University, New Haven, Connecticut 06520-8205, USA.
    Email: paul.bloom@yale.edu
Here is a review of Bloom's newest book, from Paul Hogan at The Guardian UK. I suspect his argument above is related to the material in this new book.

How Pleasure Works by Paul Bloom

From art to angel cakes, our fun today is directly related to ancient primal needs. It just takes a little imagination…

Phil Hogan
Phil Hogan

Evolutionary scientists remind us so often that our brains were made for the demands of the stone age that it's easy to forget how smart we are. It's true that human males are still hardwired to drag as many women into our cave as possible, but at least we have worked out what might happen if some of them aren't our wives.

How Pleasure Works: The New Science of Why We Like What We Like
by Paul Bloom
304pp, The Bodley Head Ltd, £16.99


The fully realised imagination is a wonderful thing, not only alerting us to life's multiple possible outcomes but allowing us to see into the past, read each other's minds, daydream and – pertinently, for the purpose of this enlightening and entertaining book – have more fun than we were designed for.

How, it asks, did our species get beyond the basic comforts of food, sex and animal skins? How did we end up with a taste for Tabasco sauce? Or watching golf? Paul Bloom, a psychology professor at Yale, believes our huge range of modern enjoyments are "the byproducts of mental systems that have evolved for other purposes". Where once the imagination was occupied keeping Cro-Magnon man ahead of the game, now it is the game, channelling our every sophisticated pleasure, from Shakespeare to Grand Theft Auto to relaxing in a Radox bath.

We've never had so diverting a time with our art, music, books, fashion and pornography. Though none of it seems obviously useful in a Darwinian sense, Bloom suggests that our new pleasures are linked to a fixed set of old ones based on primal needs. But while it's not hard to see that Belgian chocolates are also a vital source of sugar and fats, or that tenpin bowling is simply war by other means, Bloom argues that these preferences are the result of what he calls "essentialism" – an awareness of what lies beneath the basic properties of things. It may be too late to improve our genetic stock by having Elvis Presley's babies, but we can get close to the great man's "essence" by buying the trunks he wore in Fun in Acapulco on eBay. Similarly, we treasure ostensibly unremarkable objects – trinkets, photographs, ticket stubs, old cuff links – because they contain the "essence" of our own histories.

Bloom applies his essentialist theory across a spectrum of categories you feel he could have kept adding to for ever: symphonies, panoramic views, bottled water, pets, our gnawing need for spiritual or scientific truths, the question of what would happen if you inadvertently had sex with your spouse's identical twin. And how do you feel about cannibalism? Beyond the question of morals and legality (and the slightly offputting revelation that human flesh tastes like Spam), are we to conclude – as Bloom's line of reasoning seems to invite – that eating a fellow human being for the pleasure of his "essence" is fundamentally no weirder than wanting to marry a footballer? Taste, he argues – wherever you find it on the vast spectrum of our psychological urges and wants – is not rational but personal. You like ice cream, I like sautéed dog.

We may always be saved by disgust – essentially Bloom's pleasure principle in reverse, which kicks in, for example, when people are asked if they'd like to try on one of Hitler's old sweaters. One way or the other, imagination can get the better of you.


Steve Zara - The Blue Brain Blues: Materialist ethics and simulated minds

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Interesting article posted over at Richard Dawkins' site - Richard Dawkins Foundation for Reason and Science - a brief look at the moral implications of neural simulations. As we develop computers and neural simulations, there are bound to be some more issues raised about what consciousness might be.

A materialist sees it this way: "A materialist will have to come to the conclusion that conscious awareness, our subjective experience of the world, is what you get when certain types of information processing and storage happens."

In this view, the only real question is this: "And how similar does the behaviour of the artificial system need to be in order for us to consider what it does as equivalent to the biological system, and not just a coarse model?"

Personally, I do not buy into this reductionist perspective, yet I also no not tend to think there is something "other" that makes us conscious (a soul, for example). So I am not clear exactly on where I sit regarding these issues.

The Blue Brain Blues - Materialist ethics and simulated minds

A materialist does not believe in magic. A materialist does not believe that anything more than the interactions of forces and particles in the physical world is needed to explain that world and everything in it. Not many people are materialists; the majority of those alive, and who have lived, believe that there are extra aspects to the world, usually termed “spiritual” or “supernatural”. But we who don't subscribe to the idea of those extras are increasing in number.

However, I am not going to argue here the truth or otherwise of the materialist view. What I want to show is that it has consequences. Serious moral consequences, and in an area of research and technology that will be of increasing importance to humanity. The moral consequences may be surprising, and yet I will suggest that they follow inevitably from the materialist position. And, for reasons I will explain later, they may - and I feel should – change the way that certain scientists and technologists approach their work.

I'm going to start by asking one of the most difficult scientific questions: what does the brain do? We can come up with all kinds of everyday answers: it produces consciousness, it results in the mind, it allows us to have experiences, it retains memories, it gives us the ability to imagine, to dream. Those are all true, but I want to consider things at a more fundamental level. One way of looking at this question is to say that the brain is a way of helping our genes to survive. But that view does not focus on the specific nature of the brain. We can start to get an idea by looking at what it is made of. It is made of neurons and supporting tissue. Neurons are cells that respond to and process electrochemical signals. They can change their internal state and how they link to other cells in response to signals. We are able to replicate some of their behaviour in simulations called “neural networks”, which seem to be able to process signals and change state in ways similar to their biological equivalent. But how similar? And how similar does the behaviour of the artificial system need to be in order for us to consider what it does as equivalent to the biological system, and not just a coarse model?

But back to neurons. What they seem to be doing is processing and storing information. We analyse the world, and we can recall aspects of it. Our brains are far from perfect, but then evolution rarely requires or produces perfection. Even so, our brains are capable of amazing feats of computation and memory, as often highlighted in the capabilities of certain gifted people. What is crucial for my argument here is that the materialist viewpoint is that there is nothing extra to what the brain is doing other than this processing of information. As the brain obeys the laws of physics, there is no extra physical aspect to what is going on. Consciousness is not some sort of add-on to what is happening in the brain. It is not some sort of “energy” given off by neurons. It does not involve some magic from another realm. The brain consists of molecules and electrochemical interactions behaving in a way that can process and store information. And that is it. So, a materialist will have to come to the conclusion that conscious awareness, our subjective experience of the world, is what you get when certain types of information processing and storage happens. (Subjective experience may not “feel” like just information processing, but then what should it feel like? But that isn't the point anyway – I'm talking about the consequences of the materialist view of the world, not what it feels like to be an aware being in the world.) So, let's get back to neural networks. Specifically, artificial neural networks. Let's assume we get to a situation where we can produce small artificial neural networks that seem to process and store information in the same way as their biological equivalents. That would be scientifically exciting, as it would suggest that we understand all of the important functional aspects of the biological system. That's one of the main aims of simulation research in all areas of science – to see what aspects of the simulated system are necessary to reproduce in order to get realistic behaviour in the simulation. Sometimes this can be very successful, as in molecular modelling, and sometimes it can be less successful, showing that the physical system is hard or impossible to reduce to a simplified model (as in weather prediction). But let's assume success with the neural networks. Let's assume we do get close-to-identical behaviour to that of the small biological system. What to do next?

Well, at least one research group has a big idea. To build models based on the reverse-engineering of entire mammalian brains. It's called the Blue Brain Project: http://bluebrain.epfl.ch/

And here the ethical alarms should start to ring loudly for the materialist. Let's summarise where we are in this argument, and in the hypothetical situation, so we can see why:

  1. A materialist believes that our minds, including our awareness and sensations, are what happens when certain types of information processing occurs.

  2. (Hypothetically) we have artificial systems that we believe process information in a way that is pretty much identical to their biological equivalents.

  3. A research group (that assumes that they can achieve, or have achieved, stage 2) wants to construct an artificial system that processes information just like a biological mammalian brain.

In the past we have not treated animals well in science. But there are now protocols, at least in Western countries, that severely restrict what can be done in the name of research, with the intention of removing or minimising suffering. Mammals in particular are believed to be able to experience pain and suffering. Even a small animal is expected to be treated with care, and experimentation is regulated.

But what of their silicon equivalents? What happens when an information processing system that is functionally equivalent to the mammalian brain can be started up in a few milliseconds, and any desired neural input generated? Given the exponential rise in computing power, and if we assume the hypothetical success of neural network systems, that is a feasible situation with decades. Even if the Blue Brain project runs out of steam, other groups are likely to have a go at this.

Surely, to a materialist, this is not a morally acceptable situation to be left unregulated. Because the materialist would come to the conclusion that the artificial silicon and software systems have an equal ability to experience pain and suffering.

I'd like to clear a few things up at this point. The argument is not about artificial intelligence designed from the bottom-up with an understanding of the parts involved. The argument does not require that we have an explanation of how the brain produces experiences, or what particular pathways are involved. All it requires is the combination of a materialist view of the world with the ability (and intention) of some to accurately reproduce the information processing of neural systems by reverse-engineering (which is the aim of the Blue Brain project).

This might sound esoteric; a purely hypothetical argument of little practical interest. But it is far from that. The reason is that science and reason have to work based on what evidence we have, and to an extent morality should be based on the precautionary principle. We have no evidence for a non-materialistic view of what the brain does. It may not feel like we are “nothing but” the processing of information by certain types of cell, but we have no evidence that this is not the case, no matter how strongly we may believe it as individuals. Therefore, until research shows otherwise, we have to assume that a successful Blue Brain-type simulation of a mammalian brain would have subjective experiences, and could suffer. We have to start to consider if it is ethical to simulate mammalian brains before we have a good understanding of what neural activity results in sensations. Indeed, as governments are currently attempting to cut back on the number of animals used in research (a policy that is likely to continue), we have to consider whether it is morally acceptable to simulate mammalian brains at all. It's not surprising that there have been many significant philosophical and scientific discussions about the nature of consciousness, and whether or not the machine equivalents of biological systems would have subjective experiences. It is a matter of great debate. But the consequences of opposing views aren't equal. If “machine brains” have minds, then the amount of potential suffering that could be caused is almost limitless.

I have barely started to cover this vast subject. But, I think a debate on the moral implications of neural simulations has to start, and considering the exponentially increasing power of systems on which simulations can be run, this debate has to start soon.

Steve Zara


Julian Baggini Assesses the Mental Health of Philosophical Counseling

Julian Baggini takes a look at the status of a little known area of mental health counseling, Philosophical Counseling, a kind of existential approach to psychotherapy, except that it's done by philosophers.

This comes from The Philosophers' Magazine, where Baggini is the editor.

Counsel of despair?

Julian Baggini assesses the mental health of philosophical counselling

counselling200

There’s a new kind of philosophy on the rise. “More and more philosophers are leaving their departmental coffee rooms to offer ‘philosophical counselling’,” reports Times Higher Education, saying that there has been a “flood of interest from academic philosophers hoping to ply their trade.” And trade sounds good. “Many people are turning to philosophical counsellors,” says the Observer. It’s “booming” says the Independent.

The only problem is, those reports are from June 2000, November 2004 and October 2005 respectively. Indeed, I even contributed to the hype myself: in 1999, I wrote in the Times Education Supplement that “The past few years have seen an explosion in ‘philosophical practice’.” If so, like a backfiring exhaust, the bang was deceptively loud.

Philosophical counselling (PC) usually claims a pedigree stretching back to Ancient Greece, but it is generally taken to have begun in earnest as a distinct discipline in 1981, when its German founder Gerd Achenbach opened his practice near Cologne. A year later he founded the International Society for Philosophical Practice (ISPP). Around the world, like-minded individuals gradually began to form themselves into national organisations. The Dutch Association for Philosophical Practice (VFP) was formed in 1989, the UK’s Society for Philosophy in Practice (SPP) was founded as the British Society of Consultant Philosophers in 1998, and The American Philosophical Practitioners Association was established in 1999. These bodies typically exist to promote not only PC, but also philosophy for children, “Socratic dialogue” and other practical applications of philosophy.

Today, however, all these organisations remain very small. The Dutch VFP has 137 members, but only six or seven practising as full-time philosophical counsellors, and a further 40 registered and working part-time or not at all. There are still only eight practitioners on the register of the SPP in Britain, with a handful of others doing what they call philosophical practice outside its aegis. The APPA lists over 130 certified practitioners in more than 30 states, in a country of 300 million people and 50 states, but not all are active and only a handful practice full-time.

So what is the real state of philosophical counselling and why has it so far failed to move in from the fringes? To answer that, you first have to say what philosophical counselling is, and that’s not entirely clear. As with most new movements, the vanguard is a somewhat loose assemblage of people who have different visions of what the future should be. The broad picture is fairly clear. “Philosophical counsellors use philosophical skills and insights to help clients resolve issues in their personal and professional lives,” says the SPP. “A philosophical counsellor can help you examine your life, and your philosophy of living,” says the APPA. “By leading a more examined life, you may find new ways to resolve or manage your problems.”

However, these definitions are a little ambiguous and leave room for very different interpretations. In particular, should philosophical counselling be seen as essentially therapeutic, or is it simply a matter of investigating your world-view? Different practitioners pitch their services differently. “Philosophical Counselling is based on the use of philosophy as a therapeutic tool,” says Gerald Rochelle, while Stephen Christie says it is “an exploration of your world-view,” and Shlomit Schuster describes her approach as “a ‘free place’ where persons use philosophy to develop their own thoughts on relevant subject matters.”

These differences are sometimes a matter of emphasis, but they can also reflect deeper disagreements about the similarities and differences between philosophical counselling and therapy. Scepticism or outright hostility towards the use of drugs to manage mental well-being is widespread among philosophical counsellors. Lou Marinoff wrote a book called Plato not Prozac, and when he talks about the use of drugs to manage mental health, he uses “we” not “I”, speaking for his colleagues as well as himself. “We are saying that society as a whole is over-diagnosed and over-medicated,” he told me, “because it’s really about drug consumption, it’s not necessarily about health. Pharmaceutical companies are not interested in health they’re interested in your drug consumption.”

However, although strong scepticism about the value of anti-depressants is common among philosophical counsellors, it is not universal. There is even more disagreement about whether there really are diagnosable “conditions” such as depression, and whether philosophical counsellors are the best equipped to alleviate the kind of mental distress psychotherapists have traditionally tried to deal with. Some, such as Schuster, reject most psychotherapy more or less outright.

Others, however, take the view that psychotherapists have an expertise which people trained only in philosophical counselling lack, and should not seek to substitute for. “Philosophy obviously can be therapeutic but I think pure philosophical counselling is better restricting itself to issues more obviously amenable to philosophical methods,” says Tim LeBon, former chair of the SPP and the founding editor of its journal, Practical Philosophy. “So I would suggest that philosophical counsellors not trained in other forms of therapy should limit themselves to such topics as moral dilemmas, conceptual confusions, decisions, questions of value, and meaning and purpose in life. This list isn’t exhaustive, but I don’t think that pure PC should claim to be able to treat psychiatric disorders. Of course there is a grey area with cases such as mild depression or mild anxiety or problems with anger – all of which may be helped by seeing a philosopher – but I would argue that someone trained in psychotherapy who also has philosophical skills would be in a much better position to deal with many of these cases.”

The lack of clarity about philosophical counselling’s role in relation to psychotherapy is partly about real disagreements and partly presentation. Although almost all philosophical counsellors would say they are doing something different from psychotherapy – whether as an alternative or as something just different – in adopting many of the conventions of therapy they have inevitably ended up looking like a version of it: the term “counselling” became standard; the SPP and AAPA both talk of resolving issues or problems; practitioners have one-to-one meetings with clients that look superficially at least to be just like counselling sessions.

Lou Marinoff, president of the APPA, appears to embody these ambiguities. When I spoke to him in London recently, he said clearly that “We’re not competing with psychotherapists and we never were. And we’re not attempting to treat mental illness, we’re not attempting to treat anything, and we’re not dealing with people who are emotionally disturbed.” But in the same conversation he said “a lot of psychologists are opting out of the insurance system because of the bureaucracy and paperwork and just lowering their rates, so we’re now more competitive in that arena.” So is he in competition with psychotherapy or not?

These questions are not trivial or nit-picking, because one of the decisions philosophical counselling has to take is whether it should concentrate on building itself as a distinct discipline or whether it should see itself as enriching the practices of other modalities of psychotherapy and counselling. Marinoff is quick to point out that it’s not an either/or choice, and he is for “both/and”. LeBon agrees. “There are a number of people I know who have trained as philosophical counsellors and then gone on to work as philosophically-informed psychotherapists, psychologists or even hypnotherapists, using philosophy as an extra string to their bow,” he says. “Personally I have gone down this path too, training in existential and cognitive therapy, and I think this puts one in a much stronger position to treat the whole person, not just the bit that is amenable to philosophical argument. My book Wise Therapy advocates this approach and other people in the field such as Elliot Cohen agree that a way of working that integrates the best of philosophy and psychology is more powerful than either alone.”

The debate over whether this is the right way forward is one of the biggest in the fledging field. LeBon and Cohen have thus far been in the minority. LeBon says that the likes of Ran Lahav, Peter B. Raabe, Shlomit Schuster and Gerd Achenbach all agree that philosophical counselling should be “a ‘go-it-alone’ discipline which makes itself very distinct from psychology.” However, it seems that the APPA is moving more towards an embrace of integrative approaches.

“We welcome certified psychologists, psychiatrists, doctors, lawyers, social workers,” Marinoff tells me, describing the APPA’s affiliates programme. “Any co-professional who is licensed by a state to render some kinds of services, if they have philosophical interests and they want to develop philosophical tools that they can incorporate into their own practice, we will now admit them to a certification programme. We started this two years ago and we’ve got more than forty certified affiliates, and that shows that there are lots of people in these other professions who have had philosophical interests that have been neglected in their own professional development.”

Marinoff talks a good talk about the growth and future of philosophical counselling, but then he has been doing so for the ten years of the APPA’s existence and before. So what would actually take the discipline to “the next level” as he puts it?

“Personally from the beginning I’ve been convinced that we need a postgraduate programme in philosophical practice in order to further our aspirations as a profession and to be on a level playing field with the other professions. That has not happened in the US but we’re getting closer.” This is consistent with Marinoff’s long-held view that to be a viable profession, PC needs all the trappings of a profession, including certification and regulation. Many others disagree, but in America, it seems the majority have backed the APPA’s “professionalising” strategy, with varying degrees of enthusiasm.

Nevertheless, even Marinoff talks down the idea that PC could ever rival psychotherapy in popularity. “I think empirically there are always going to be more patients for psychotherapists than there will be clients for philosophers. If you look at the numbers in universities, most psychology departments are larger than most philosophy departments, more students major in psychology than major on philosophy. Similarly you see that disparity reflected in our client base. So I don’t think philosophical counsellors will ever attract the same numbers of clients in raw numbers as psychologists. I simply think it’s a very difficult discipline and it’s difficult for people to be clients in some ways. There are very thoughtful people out there who simply aren’t helped by other things and really want to be philosophical about their lives. And we exist to help them.”

LeBon thinks that philosophical counselling has got to do a better job at communication. “One of the problems is that whilst philosophical counsellors recognise that philosophy is a potentially practical and useful discipline, this isn’t how many of general public or counselling service providers (e.g. within the NHS) perceive it. Philosophy has still got a lot of persuading to do about its practical relevance and efficacy. Moreover, not many people know about PC, so even those who would be sympathetic to it don’t end up seeing a philosophical counsellor. So philosophical counselling needs to get itself better known.”

The issue of efficacy is one he returns to. “Philosophy for Children provides a useful comparison – I am sure its current success in the UK owes a lot to the research findings suggesting its efficacy. PC needs something similar.”

But this begs at least two questions. First, what would it mean for PC to be efficacious, especially if it is not promising straightforward therapeutic outcomes? There’s a potential catch-22 here: in order to be distinctive, it has to be shown to offer something different from psychotherapy; but in order to be credible, it has to demonstrate outcomes that can surely be measured only within the medical paradigm of treatment and outcomes. Second, LeBon seems very confident that philosophical counselling is indeed efficacious, but that is precisely what has not been shown. Proper research might not deliver the results he is expecting

Philosophical counselling’s failure to really take off thus far should not in itself be taken as an indication of any inherent failings. It is still a very new discipline, and as such may well need decades to emerge fully-formed. In some ways it would be odd if something like it did not establish itself: surely a lot of philosophy must be of help to people in resolving some problems of living. Perhaps the field hasn’t found the right paradigm yet, or maybe it just needs the right individual to bring it to the wider culture. Or perhaps, in an ironically Freudian way, trauma in its infancy is preventing its proper maturation. Only time will tell. Philosophical counselling has not yet delivered on its promise, but it hasn’t yet broken it either.

Julian Baggini is editor of tpm.


Sandy Gautam - ADHD and Creativity

http://www.topnews.in/files/ADHD-Brain.jpg

A while back, over at The Masculine Heart, I posted an article from Psychology Today on the ADHD brain as a supercomputer. I posted it there because boys are so often diagnosed with ADHD, in some schools the ration is 5:1 boys to girls. This was the original article:
ADHD Brains: The Quintessential Supercomputer: Cowboys and sodbusters, the ADHD Supercomputer, by Dr. Jory F. Goodman.
Sandy Gautam at The Mouse Trap posted an article this weekend on ADHD and Creativity, suggested that our ADHD brains are different - maybe better - than regular brains.

ADHD and creativity

Brainscan of brains with and without ADHD
Image via Wikipedia

ResearchBlogging.org

ADHD has traditionally been conceptualized in terms of deficits- that of attention , impulse control or motor restraint; but the new neurodiversity paradigm forces us to take a more balanced look and acknowledge the strengths that the ADHD kid may have- divergent thinking, spontaneity and high energy and vitality.

That brings me to research by Cramform that shows that the symptoms that define ADHD/ADD- hyperactivity, impulsivity and distractability are just the negative connotation and spin put on some of the traits that define highly creative and gifted child- the traits of Vitality, spontaneity and daydreaming/wandering phenotype.

But first things first. ADHD , as many of the readers will know , is defined by three primary symptoms- hyperactivity or the restlessness and fidgety or squirming behavior of the kid; impulsiveness or the inability to control impulses manifest in overt behavior like getting up in class and interrupting; and distractibility where the kid ends up paying too much attention, even to stimuli that are extraneous and should be ignored, thus leading to fleeting attention! ADHD is a traditional classroom misfit and thus a traditional teachers nightmare. However, one should note that a traditional teacher is not too much impressed by the highly creative kid too, who proves to be a bit too much to placate and who doesn’t conform too easily.

But what could be the mechanism why ADD/ADHD must be so closely related to and resembling creativity traits as to be indistinguishable from it by behavioral symptoms alone? I believe dopamine and frontal cortex are the culprit. We have seen in the past that dopamine is related to creativity and we have seen that frontal cortex is related to creativity; and we have also seen that dopamine is related to ADHD. As a matter of fact ADHD on a neurotransmitter level is characterized by dopamine’s quirky behavior , while on the neuroanotomic level is known by the late development of frontal cortex that is an inhibitor to other areas like motor areas and impulsive areas (basal ganglia and sub-cortical regions) thus leading to symptoms of impulsivity and hyperactivity. In creative people too, especially in divergent form of creativity, we see that creativity manifest itself when dopamine comes into play and when frontal regions give up their control of other regions of the brain thus making remote associations more likely.

Of course dopamine is not just involved in ADHD, but also in Psychosis and thus my theory of Autism and Psychosis as opposites would claim that ADHD is childhood form of psychosis and is opposed to Autism. There is already some support for that idea with autism and ADHD being discovered as opposites and with ADHD more common in bipolar probands.

The dual symptoms of ADHD as inattention and as hyperactivity/ impulsivity are easy to conceptualize when one sees that one is trying to maximize predictive ability / minimize surprise and also maximize rewards by being flexible in one;s behavior and taking risks rather that persevering on the well trodden path. Both attention-allocation and action-selection are sensitive to dopamine and in one particular phenotype result in more leaning towards flexibility, distracatibility, hyper energy and arousal and more novelty and thrill seeking. The desire is to explore and not to exploit. The hunter rather than the farmer as per Hartman’s model. These same are characteristics of the creative phenotype- those touched with fire- and thus on the move literally or figuratively- always seeking new combination and ideas and exploring uncharted territory.

Perhaps its time we stopped negatively labellings the gifted, creative ADDers as difficult kids, but rather design and structure classrooms around them that bring their potential to the fullest and make them bloom fully. Lets not stifle the creativity. Lets not devalue the immense energy and joy these child exhibit and the creative potential they embody.

Cramond, B. (1995). The Coincidence of Attention Deficit Hyperactivity Disorder and Creativity. University of Connecticut, The National Research Center on the Gifted and Talented. Other: ED388016


Sunday, July 18, 2010

Shinzen Young: Finding Positive Feel

Shinzen Young guides a student in "Finding Positive Feel", one of the Hold Positive strategies. He also posted Creating Positive Feel, parts 1 and 2 (below). Filmed May 2010 at Mt. Carmel Spiritual Centre in Niagara Falls.

Finding Positive Feel


Creating Positive Feel - 1 of 2 - An Introduction

Shinzen shares that "Creating Positive Feel" is an additional technique to "Finding Positive Feel". He then describes how to create positive feel by briefly and intentionally making a positive thought (mental image and internal talk) and then focusing on the "feel" resonance in the body.



Creating Positive Feel - 2 of 2 - A Guided Meditation

This video can be used for anyone wishing to have a guided in creating positive feel - which is one of Shinzen's versions akin to the traditional Loving Kindness meditation.




Change Surfer Radio - Mindfulness, Acid & Neuropolitics: B Alan Wallace

Very cool - nice listening for a Sunday morning. A wide ranging talk with prominent Buddhist teacher and author, B Alan Wallace.

Mindfulness, Acid & Neuropolitics



Alan Wallace of the Shamatha Project
Changesurfer Radio

Posted: Jul 17, 2010


What are we finding about the effects of meditation on the brain? Can software save us from digital distractions? Are psychdelics helpful on the road to Enlightenment? Is our innate empathic response to others’ pain suppressed by racism, classism and capitalist hyperindividualism? MP3

Food as Medicine - July 17, 2010

Another installment and another article entitled Food As Medicine, this time it's from Riva Greenberg at Huffington Post, Food as Medicine: 10 Tips to Change the Way You Eat. Here is her statement on food as nutrition:

For the last several months I've shifted my view about food. I see it as medicine, and my body reflects this. I'm eating healthier than ever and all my vitals are better than ever.

I get blood tests twice a year due to my diabetes. My blood pressure is typically around 92/60 mmHg. My LDL (lousy) cholesterol is usually around 108 mg/dl. Some would say a little high, yes, it's in the family, but my HDL (good) cholesterol is an astronomical 107 mg/dl. My triglycerides are 50 mg/dl. I've got a heart Al Pacino would say is "strong like bull" and my A1C (average measure of sugar in my blood over two to three months) is 5.7 percent -- that's in the normal non-diabetic range.

I'm not a doctor or a dietitian, but I am a health expert. An expert on my health, particularly what I eat and how it impacts my body. Frankly, you're an expert on how you eat and how it impacts your body too.

I think we have a tendency to look at food as something separate from us. And it is, when it's sitting on a shelf in the deli or in the freezer aisle of the supermarket. But as soon as you eat it, forgive me for stating the obvious, it becomes a part of you. And you, to a good degree, become as nutritionally healthy as it is. Double-fried cheese-flavored corn chips anyone?

I know I've written about this before, but maybe never as bluntly. But I can't shake this thought -- "food is medicine." I see the evidence everywhere I go. Like the overweight woman unwrapping her McDonald's super-sized burger and fries on the subway. Or a group of bright and slim twenty-somethings chowing down on, as David Kessler author of "The End of Overeating" says, salt on sugar on fat on salt on sugar.

That's his description for most foods we eat -- from doughnuts to goliath- sized cinnamon buns to middle America-chain restaurants' platters of artificial creamed spinach in a refined white bread bowl and triple-fried chicken with double-fried won tons and tomato-like sauce-slathered ribs. In 30 years, those twenty-somethings will be carrying around an extra 25 pounds and have three health conditions.

This said, I'm not professing to eat a perfect diet, just the value of eating one. But seeing food as medicine does make me more motivated to eat more foods that are nourishing me, than sickening me. All over America we see the proof of unhealthy foods' side effects: heart disease, high blood pressure, type 2 diabetes, obesity, joint problems, sleep and respiratory problems, guilt and frustration.

You can't be healthy by just cutting down on the junk you eat. You've got to also pump up the healthy stuff. To that aim, here's a great list of 40 Best Age-Erasing Superfoods that Men's Health magazine published. It's also the bulk of my diet.

It's not different from what we keep hearing we should eat -- lots of veggies, some fruit, non-fat dairy, lean protein, whole grains, healthy fats like nuts and avocado, and beans. But what I hope you'll take away from this post is if you look at what you eat as medicine you'll think twice before you reach for artificial, chemically-treated, metabolism-messing non-food foods.

As Michael Pollan, author of "Food Rules" says, Eat food, mostly plants, not too much. That's pretty much what I do and eating this way, along with moderate portions, gives me the lipid profile I consistently get and automatically maintains my weight.

I'll also tell you, lest you think I'm a monk or a martyr, that fried calamari, occasional cheese or flourless chocolate cake, crusty bread and olive oil, most anything friends make for dinner and eating everything in my house on those occasional nights when the world tips out of balance, also co-exist with my healthy eating. Well, Pollan's last rule is, "Break the rules once in a while." Oh, and wine usually accompanies dinner. Thank goodness years ago some French marketing guy said it was healthy.

Since I've spent a lot of years transforming my tastes and habits, I offer you these tips to help you do the same. It's one thing to intellectually agree "food is medicine" and another to jumpstart a healthier diet.

She offers ten tips to change your perspective on food, but you'll have to go there for yourself.

OK, then, on to some research.

Study Finds Cashew Seed Extract An Effective Anti-Diabetic
Cashew seed extract shows promise as an effective anti-diabetic, according to a new study from the University of Montreal (Canada) and the Universite de Yaounde (Cameroun). Published in the journal Molecular Nutrition & Food Research, the investigation analyzed the reputed health benefits of cashew tree products on diabetes, notably whether cashew extracts could improve the body's response to its own insulin.

The article "Hydro-ethanolic extract of cashew tree (Anacardium occidentale) nut and its principal compound, anacardic acid, stimulate glucose uptake in C2C12 muscle cells," published in the journal Molecular Nutrition & Food Research, was authored by Leonard Tedong, Padma Madiraju, Louis C. Martineau, Diane Vallerand, Louis Lavoie and Pierre S. Haddad of the University of Montreal (Canada) as well as John T. Arnason, Dzeufiet D. P. Desire and Pierre Kamtchouing of the Université de Yaoundé (Cameroun).
Omega imbalance can make obesity 'inheritable'

Omega-6 and omega-3, both polyunsaturated fatty acids, are each critical to good health. But too much of the first and not enough of the second can lead to overweight offspring, the scientists showed in experiments with mice designed to mirror recent shifts in human diet.

Over the last four decades, the ratio of omega-6 to omega-3 in a typical Western diet has shifted from a healthy five-to-one to 15-to-one in much of Europe, and up to 40-to-one in the United States. In the breast milk of American women, the average ratio has gone from six-to-one to 18-to-one.

Earlier studies have established a link between such imbalances and heart disease.

But "this is the first time that we have shown a trans-generational increase in obesity" linked to omega intake, said Gerard Ailhaud, a biochemist at the University of Nice-Sophia Antipolis and main architect of the study.

This is serious - the lipid imbalance in the American diet is not just impacting us, it is impacting the children of those women whose nutrition is the worst (the poor and less educated).

In related news:

Rats on junk food pass cancer down the generations

Genes may not be the only way cancer passes down the generations. Feeding pregnant rats a fatty diet puts both their daughters and granddaughters at greater risk of breast cancer.

Sonia de Assis of Georgetown University Medical Center in Washington DC and colleagues had discovered that the daughters of pregnant rats fed an unhealthy diet are more likely to develop breast cancer. Now they have shown that even if these daughters eat healthily, their offspring are still at greater risk of disease.

Rats don't normally develop breast cancer, so de Assis had to give the granddaughters a chemical that induces tumours.

This put all the granddaughters at increased risk. Crucially, however, rats with grandmothers who ate a fatty diet were even more at risk. Twenty weeks later, half the rats whose grandmothers ate a normal diet developed breast tumours, while 80 per cent of rats with two grandmothers fed a high fat diet got tumours and 68 per cent of the rats with just did one developed cancer.

Anti-Cancer Effects Of Broccoli Ingredient Explained
Light has been cast on the interaction between broccoli consumption and reduced prostate cancer risk. Researchers writing in BioMed Central's open access journal Molecular Cancer have found that sulforaphane, a chemical found in broccoli, interacts with cells lacking a gene called PTEN to reduce the chances of prostate cancer developing.

The research team found that in cells which express PTEN, dietary intervention with SF has no effect on the development of cancer. In cells that don't express the gene, however, sulforaphane causes them to become less competitive, providing an explanation of how consuming broccoli can reduce the risk of prostate cancer incidence and progression. According to Mithen, "This also suggests potential therapeutic applications of sulforaphane and related compounds".
Calorie restriction and endurance exercise share a potent anti-inflammatory function in adipose tissues in ameliorating diet-induced obesity and insulin resistance

This article comes from Nutrition & Metabolism (Nutrition & Metabolism 2010, 7:59; doi:10.1186/1743-7075-7-59) an open-source online journal.
Results: Endurance exercise significantly attenuated high-fat diet-induced obesity. CR dramatically prevented high-fat diet-induced metabolic abnormalities. A combination of CR and endurance exercise further reduced obesity and insulin resistance under the condition of high-fat diet. CR and endurance exercise each potently suppressed the expression of inflammatory cytokines in white adipose tissues with additive effects when combined, but the effects of diet and exercise interventions in the liver were moderate to minimal.
To briefly sum it up - EAT LESS, EXERCISE MORE.

Probiotics in pregnancy could have diabetes benefits

Published in the British Journal of Nutrition, the study found that probiotic-supplemented dietary counselling could help reduce the risk of diabetes during pregnancy, improve blood glucose control and improve child health.

“Taken together, long-term health benefits for mothers and children may be conferred by balanced maternal nutrition during pregnancy and lactation and by promoting the healthy gut microbiota in the mother and the child. The results of the present study add weight to the argument that the continuing burden of Western lifestyle diseases is modifiable,” write the researchers.

They noted that those women who had taken probiotics had a reduced frequency of gestational diabetes mellitus (GDM): 13 percent for the diet/probiotics group, compared to 36 percent for the diet/placebo group and 34 percent for the control group.

Treating Depression With Omega-3: Encouraging Results from Largest Clinical Study
The use of Omega-3 supplements is effective among patients with major depression who do not have anxiety disorders, according to a study directed by Dr. François Lespérance. The study was published June 15 in the online Journal of Clinical Psychiatry.

Initial analyses failed to clearly demonstrate the effectiveness of Omega-3 for all patients taking part in the study. Other analyses, however, revealed that Omega-3 improved depression symptoms in patients diagnosed with depression unaccompanied by an anxiety disorder. Efficacy for these patients was comparable to that generally observed with conventional antidepressant treatment.
Finally, from Chad Waterbury, a summary of some research on exercise and fat loss.

Fat Loss Research

by Chad Waterbury

When it comes to burning fat, I’ll bet you’re overwhelmed by all the conflicting data out there. Luckily, I’ve done the work for you. Here’s a list of the research you need to know for getting a hard, defined midsection.

Lift Fast to Burn More Fat
Training slowly will make you slow, and research indicates that it might also keep you from losing more fat. When the squat speed between two groups were compared, the group that lifted faster burned more calories during and after the workout. So lift fast to burn fat fast! (Mazzetti et al Med Sci Sports Exerc 2007)

A Nice Pair of…Sets
Research shows that when you alternate between two reciprocal exercises (presses and rows) you burn more calories and fat than if you did those same two exercises in a traditional way (three sets of presses followed by three sets of rows). So pair up your sets, or even better, perform three or four exercises in a circuit. (Kelleher et al J Strength Cond Res 2010)

Lean and Strong
Training in a circuit, where you perform a series of exercises instead of each exercise separately, gained popularity in step aerobic classes where everyone is weak as a kitten. However, research shows that if you perform a circuit of heavier than normal strength exercises with short rest periods you’ll get stronger and boost your cardiovascular capacity. You can’t go wrong with a circuit of pull-ups, dips and squats, resting less than 30 seconds between each exercise. No leg warmers required. (Alcaraz et al J Strength Cond Res 2008)

If you’re looking for a quick, fat-burning program that’s based on this research and much more, just click HERE.


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