This is an idea Charles Poliquin came up with the kick start a fat loss phase, kicking the sugar addiction and getting used to eating good healthy food.
The system is simple, and it goes like this -- For 2 weeks eat only the following foods:
1) Foods that fly, swim, or run
2) Foods that are green and grow in the ground
Can it get any more simple? Probably not. Simply put, if it doesn't fly, swim, or run and isn't green and growing in the ground, you don't eat it for 14 days.
That's all. That's the plan. And it works...when you follow it for 14 days and then, after the 14 days, you appropriately transition off of the plan.
Sunday 14 October 2007
Run, Swim, Fly, Green Diet
Time for another fat loss phase, and I'm going to do a 2 week phase of the 'run, swim, fly, green' diet.
Monday 1 October 2007
You Are What You Eat!
By Alex Gold
I do a lot of good stuff when training people. I get them stronger, get them in better shape, fix postural problems, cure little niggling aches and pains and much more. But when it comes to body composition/fat loss results, most of the results are out of my hands. The training certainly gives you the gun and even loads it for you, but you have to hit the target yourself!
You have heard the phrase, “You are what you eat” before, I am sure. The fact that is undeniable is that if you eating more calories than you require, you will be putting on weight. The correlation tends to be that bad food is more calorie dense than good food, so ‘eat bad – look bad’. No matter how hard you train you cannot train around a bad diet. Yes, you will get stronger. Yes, you will get fitter. You may even gain some muscle (those extra calories don’t have to be stored as fat), but it will be highly unlikely that you will lose fat.
Sometimes it is hard to get good food in – you have a busy week at work and find yourself grabbing food on the go, trying to make ‘good’ choices from what is available, but generally not eating in a way that is going to change your body for the better. This is understandable, and occurs all too frequently in today’s on-the-go society. However, ‘understandable’ does not mean ‘excusable’. Sometimes, if you wish to achieve the results you deserve, you will have to put a little work in.
There are a few little things that can help your chances of staying on track so much easier. If you have to decide when you are hungry what you will eat next, you have very little chance of succeeding long-term, no matter how good your intentions are. Therefore, you can do some or all of these tips to save time during busy times:
Chop large quantities of vegetables at once, store in containers
Pre-cook meats (chicken breast etc.)
Make batches of stir-fry and chili to reheat when needed
Buy a cool bag and carry food with you where possible
Find healthy meals you can eat in restaurants
Find ‘emergency’ solutions
Ensure you have good food in the fridge when possible
By simply doing these little things, some of which require a little one-off research (what food can I have in Subway?) and some that you may have to do on a bi-weekly basis (chopping vegetables, cooking meat), you can take a lot of the pressure off when it comes to eating time. Rather than spending ten minutes every time you plan to eat preparing, it can be done in one go, saving huge amounts of time later.
This little tip is one of the most important variables for me between success and failure. When I am carrying healthy food with me, I no longer have the choice of, “what shall I eat next?” every time I feel hungry. In fact, if I make a bad choice, it will be even more highlighted by the fact I will come home still carrying healthy food. In this way, it is more effort to not eat well, which is exactly the kind of situation that will lead to success in the long term.
I do a lot of good stuff when training people. I get them stronger, get them in better shape, fix postural problems, cure little niggling aches and pains and much more. But when it comes to body composition/fat loss results, most of the results are out of my hands. The training certainly gives you the gun and even loads it for you, but you have to hit the target yourself!
Why You Must Eat Right
You have heard the phrase, “You are what you eat” before, I am sure. The fact that is undeniable is that if you eating more calories than you require, you will be putting on weight. The correlation tends to be that bad food is more calorie dense than good food, so ‘eat bad – look bad’. No matter how hard you train you cannot train around a bad diet. Yes, you will get stronger. Yes, you will get fitter. You may even gain some muscle (those extra calories don’t have to be stored as fat), but it will be highly unlikely that you will lose fat.
Sometimes it is hard to get good food in – you have a busy week at work and find yourself grabbing food on the go, trying to make ‘good’ choices from what is available, but generally not eating in a way that is going to change your body for the better. This is understandable, and occurs all too frequently in today’s on-the-go society. However, ‘understandable’ does not mean ‘excusable’. Sometimes, if you wish to achieve the results you deserve, you will have to put a little work in.
Fail To Prepare, Prepare To Fail
There are a few little things that can help your chances of staying on track so much easier. If you have to decide when you are hungry what you will eat next, you have very little chance of succeeding long-term, no matter how good your intentions are. Therefore, you can do some or all of these tips to save time during busy times:
Chop large quantities of vegetables at once, store in containers
Pre-cook meats (chicken breast etc.)
Make batches of stir-fry and chili to reheat when needed
Buy a cool bag and carry food with you where possible
Find healthy meals you can eat in restaurants
Find ‘emergency’ solutions
Ensure you have good food in the fridge when possible
By simply doing these little things, some of which require a little one-off research (what food can I have in Subway?) and some that you may have to do on a bi-weekly basis (chopping vegetables, cooking meat), you can take a lot of the pressure off when it comes to eating time. Rather than spending ten minutes every time you plan to eat preparing, it can be done in one go, saving huge amounts of time later.
This little tip is one of the most important variables for me between success and failure. When I am carrying healthy food with me, I no longer have the choice of, “what shall I eat next?” every time I feel hungry. In fact, if I make a bad choice, it will be even more highlighted by the fact I will come home still carrying healthy food. In this way, it is more effort to not eat well, which is exactly the kind of situation that will lead to success in the long term.
Junk Food In The House? Why?!?
This is a copy and paste of a post from Ryan Andrews, who is a professional dietician on the Precision Nutrition forums.
Here is a sample of a conversation that usually comes up with new clients on a weekly, if not daily basis:
Client - “Ryan, I ate some unhealthy foods last week and it is preventing me from reaching my health and body composition goals.”
Me - “Tell me why you chose the unhealthy foods.”
Client – “Well, I had this pack of cookies and bag of chips in my house and…..”
Me – “Wait a minute, why did you have chips and cookies at your house? Remember how we discussed the importance of building a safe home base and surrounding yourself with healthy, whole foods? Foods you actually plan on consuming.”
Client – “But Ryan, I have two kids and a spouse. They can eat those foods. I have to keep those foods in the house for them.”
This is about the time in the conversation where I have to slow my breathing and count to 10 or else my face turns red and I throw my computer monitor across the room.
People, listen. No matter if you are fat, thin, healthy, unhealthy, smart or stupid – no one should be consuming unhealthy junk foods. Period. End of discussion.
If unhealthy junk foods are “all your kids will eat,” then drop them off in Uganda for 2 months and see what happens. Kids will eat if they are hungry. Haven’t had anything to eat for a couple days? A root vegetable looks pretty darn good.
If your husband “loves his chocolate ice cream,” then tell him to go out and get an individual cup and be done with it. Don’t stock up on a 4 gallon container from Fat-Mart.
Convincing yourself that you need to keep unhealthy junk foods in the house for your fellow family members is a load of bull. That is rationalization rearing its head.
If you eat crappy foods at regular intervals, your health and body comp will be crappy as well.
Sunday 30 September 2007
Mixed Martial Arts And Size Zero
Mixed Martial Arts And Size Zero!
This came up in conversation with a client the other day, and I thought it'd make a great topic to write about! First, a little background...
In mixed martial arts, as with many combat sports, there are weight classes set in intervals of roughly a stone. Fighters are only ever matched up within their own weight classes, as a much larger individual has too big an advantage in terms of strength and mass and will often beat a more skilled smaller guy due to size alone. The weight classes eliminate these one-sided fights.
Now, some examples. The two pictures below are of Sean Sherk and Randy Couture, who are both UFC champions.
Both are about 8% bodyfat or thereabouts, both are in great shape and renowned for not tiring out. Looking at their build, they have pretty similar proportions. So you'd think it'd be a great fight between the two of them then? There's one problem.....Sherk weighs 155 lbs (11 stone) and Couture weighs 225 lbs (16 stone). If they ever did fight, Sherk would have a serious problem! On the other hand, Couture would have a serious problem fitting into one of Sherk's shirts. In order to get down to 155, he would have to lose 70 lbs of muscle, and even then may not fit into the same clothes due to having a much larger bone structure.
This is why I find the current obsession to be a size zero ridiculous - people have different body types, bone structure etc. and there is never going to be a 'one size fits all' solution to anything, let alone clothing! What you should instead strive for is minimal levels of body fat whilst maintaining a healthy amount of muscle, within the framework of your own body. This is a path that is much more likely to lead to success than blindly trying to reach a size that is impossible to do, and you are more likely to feel good and be healthy if working with your body's potential.
In summary, stop worrying about weight and size, and instead concentrate on fat.......or I'll set Randy Couture on you!
Monday 18 June 2007
Wow I'm tired...
Recently I have been trying to lose fat, so calories have been a bit low. I have also been trying to get stronger, so have really been hitting the strength work. I have ALSO been trying to get fitter, so have been hammering the interval work. I have ALSO been working lots of hours and training in Muay Thai/MMA. Being the best at giving advice and the worst at taking it, I have been trying to push on through despite the fact I've been getting tired and my workouts have been grinding recently. This is a great sign of what's known as over-reaching, which is basically pushing the body beyond what it is capable of recovering from in the short term. While this is not bad, I have to finally accept that it's time to back off, have an easy week, have fun and not strain. This time will allow me to recover and hopefully *supercompensate*, a cool word meaning to improve on the situation I was in to start with. If I choose NOT to back off the training, I will just feel worse and worse, and bad things can happen. Muscle tears, viruses, depression etc etc - the likelihood of all of those and more is much higher if your body is constantly battling a huge stressor such as hard training. If you're like me and hate to have time off, do what I am doing and force yourself to listen to common sense. You will come back stronger soon, and able to kepp making progress! Remember that training is a stressor, and the body cannot take heavy stressors indefinitely. Consider the gasoline (petrol) analogy, courtesy of 'The Thinker' on www.elitefts.com -
"Dosage and duration
Dosage and duration
Dosage and duration
One eye drop of gasoline on the tongue won't kill you. Drink a litre at once and you'll die.
This is an example of dosage.
One eye drop of gasoline on your tongue every 5 seconds will kill you in rather short order. Ration the litre out over the course of 60years and it won't kill you.
This is an example of duration.
The gasoline is an irritant not so dissimilar to a jump, squat, bench, clean, fight with the girlfriend, etc.
It is the characteristics of the irritants and their effect on various biological systems that deserves our most special attention."
"Dosage and duration
Dosage and duration
Dosage and duration
One eye drop of gasoline on the tongue won't kill you. Drink a litre at once and you'll die.
This is an example of dosage.
One eye drop of gasoline on your tongue every 5 seconds will kill you in rather short order. Ration the litre out over the course of 60years and it won't kill you.
This is an example of duration.
The gasoline is an irritant not so dissimilar to a jump, squat, bench, clean, fight with the girlfriend, etc.
It is the characteristics of the irritants and their effect on various biological systems that deserves our most special attention."
Thursday 7 June 2007
Junk food is delicious!
Wow, junk food is great! A nice burger and chips, some pizza, fish and chips, mars bars, jelly babies....mmmm, lovely!
Or not.
Recently I've noticed that junk food SEEMS nice, but rarely is! The nice burger and chips becomes, in reality, a soggy lump of sub-standard meat in a bun that falls apart with a sauce of dubious origin. The pizza becomes either a floppy mess or overcooked (or if you're particullarly lucky, both). The fish and chips is horrible, batter so fatty you can see the years coming off your life as you eat it and half-cooked oily chips that normally resemble wilting celery. Sweets look good until you eat them, then are normally far too sweet or chewy.
This, however, is a good thing. The more bad experiences I can have on my 'cheat' meals the better, since next time I will probably remember that it wasn't really worth it. I just had a lovely meal of salmon fillets, spinach, peppers, tomatoes, radish and olive oil which was much nicer than any cheat meal I have had recently.
So remember, next time you are thinking of ditching your nutrition plan and going for that tempting junk food, it's probably not worth it in reality. And as Alwyn Cosgrove says, "Nothing tastes as good as lean feels!"
Or not.
Recently I've noticed that junk food SEEMS nice, but rarely is! The nice burger and chips becomes, in reality, a soggy lump of sub-standard meat in a bun that falls apart with a sauce of dubious origin. The pizza becomes either a floppy mess or overcooked (or if you're particullarly lucky, both). The fish and chips is horrible, batter so fatty you can see the years coming off your life as you eat it and half-cooked oily chips that normally resemble wilting celery. Sweets look good until you eat them, then are normally far too sweet or chewy.
This, however, is a good thing. The more bad experiences I can have on my 'cheat' meals the better, since next time I will probably remember that it wasn't really worth it. I just had a lovely meal of salmon fillets, spinach, peppers, tomatoes, radish and olive oil which was much nicer than any cheat meal I have had recently.
So remember, next time you are thinking of ditching your nutrition plan and going for that tempting junk food, it's probably not worth it in reality. And as Alwyn Cosgrove says, "Nothing tastes as good as lean feels!"
Wednesday 9 May 2007
It never gets easier...
A few clients have made a similar comment recently to me, along the lines of (best delivered in a style similar to De Niro in the Godfather....)
"Just when I thought I was getting fit, you made it even harder!"
The fact is, to progress in training you have to be continuously pushing your limits. Go to the gym and do the same workout for a year, and you'll probably look pretty similar at the end of the year! Therefore, it is a good plan to change up the stimulus regularly to ensure you keep making progress. This is a concept my clients are only too familiar with!
This is only one of the many benefits of personal training - it's all too easy to forget how hard the workout you are doing now was the first time you did it or overestimate how hard you are working now and stagnate. If you are training with me or any good trainer you will never reach this stage. You can get all the reps with that weight? BAM! More weight on the bar, now do it again! You can do that lunge variation? BAM! We increase the range of motion, slow the tempo, cut the rest or mess with any of the many possible variations to increase the difficulty. Make sure you are always progressing.
"If you are not moving forwards, you're moving backwards"
"Just when I thought I was getting fit, you made it even harder!"
The fact is, to progress in training you have to be continuously pushing your limits. Go to the gym and do the same workout for a year, and you'll probably look pretty similar at the end of the year! Therefore, it is a good plan to change up the stimulus regularly to ensure you keep making progress. This is a concept my clients are only too familiar with!
This is only one of the many benefits of personal training - it's all too easy to forget how hard the workout you are doing now was the first time you did it or overestimate how hard you are working now and stagnate. If you are training with me or any good trainer you will never reach this stage. You can get all the reps with that weight? BAM! More weight on the bar, now do it again! You can do that lunge variation? BAM! We increase the range of motion, slow the tempo, cut the rest or mess with any of the many possible variations to increase the difficulty. Make sure you are always progressing.
"If you are not moving forwards, you're moving backwards"
Tuesday 8 May 2007
My training plan for next few weeks
I am entering power phase of my training now, so will be incorporating the Olympic lifts a lot more than in the past and cutting down my conditioning work. I have also put heavy pulls in my routine for the first time in a long time, as I have noticed that my lower back has quickly got weak and I need to drag that back into shape! There’s more than one was to strengthen the lower back, but I quite like the thrill of standing in front of a bar with lots of weight on it with the adrenaline pumping. I am optimistic that this training block will yield good results!
Chili - A burning sort of cool!
Recently I have been really getting into chili, with almost everything I eat being spicy enough to be used as a substitute for rocket fuel! As a side effect, I have been looking into the health benefits of it, and to my surprise, there are MANY great health benefits, including:
- High in vitamins and minerals
- Good for pain relief
- Reduce risk of cancer
- Kill intestinal parasites
- Clear nasal passages
- Control of blood sugar (reduced risk of diabetes)
Therefore, if you do not already, I recommend bringing a bit of spice to your life! There is a level for everyone, from a touch of paprika to extra hot chilli powder, so choose a level that won't blow your head off to start with! I like using fresh green chilies too, anyone that is brave enough can ask me for a sample of my chilli, but you'd better like it hot!
If you are planning on trying out adding some spice to your cooking, I thought it may be prudent to add a link to this page on how to cool chili burns!
http://www.wikihow.com/Cool-Burns-from-Chili-Peppers
- High in vitamins and minerals
- Good for pain relief
- Reduce risk of cancer
- Kill intestinal parasites
- Clear nasal passages
- Control of blood sugar (reduced risk of diabetes)
Therefore, if you do not already, I recommend bringing a bit of spice to your life! There is a level for everyone, from a touch of paprika to extra hot chilli powder, so choose a level that won't blow your head off to start with! I like using fresh green chilies too, anyone that is brave enough can ask me for a sample of my chilli, but you'd better like it hot!
If you are planning on trying out adding some spice to your cooking, I thought it may be prudent to add a link to this page on how to cool chili burns!
http://www.wikihow.com/Cool-Burns-from-Chili-Peppers
Bacon gives you lung disease?!
This was brought to my attention by a client – there was a story in the paper recently about bacon giving you a fatal lung disease. I have also researched this and as far as I can see there is no real substance to it (note: just because I can’t find any evidence doesn’t mean it’s not true!). The disease is called COPD, and I have looked into it a fair bit as I said before. I have found that taking a certain supplement considerably reduces your risk of getting the disease. Anyone that has read this or known me for any period of time should be able to guess what it is, the supplement that does pretty much everything, fish oil! So if you are worried about this disease, you now have another reason to take copious amounts of fish oil. At this rate I’m going to have to open a fish oil distribution company!
Monday 2 April 2007
Sweating the small stuff
In recent times, I have seen and received a lot of questions about the little details. Examples are:
“Do I need to have my metabolic rate tested?”
”Should I do squats or deadlifts?”
“What brand should I use for my workout shake?”
”Should I do 20 minutes or 30 minutes of cardio?”
..or the best one…
“What fat burner do you recommend?”
These questions generally reflect a lack of focus on the important things, and my answer to 99% of people is “It doesn’t matter!” Unless you have the rest of your nutrition, exercise, supplement, rest and recovery regime at 90+ percent, there is NO point in worrying about whether you should use the protein shake with 78g protein and 4g fat or the one with 76g protein and 6g fat. Similarly, if you are eating Mars bars 3 times a week because you ‘don’t have time to prepare food’, getting your metabolic rate tested to see how many calories you require is a total waste of time! If you are thinking of starting training, or even if you train currently, ask the following questions in this order:
• Am I training often enough?
- If yes, move on to the next question, if no, remedy the situation
• Is my diet good 90% or more of the time?
- If yes, move on to the next question, if no, remedy the situation
• Am I taking all the basic recommended supplements? (multivitamin, fish oil, whey protein)
- If yes, move on to the next question, if no, remedy the situation
• Am I getting enough rest?
- If yes, move on to the next question, if no, remedy the situation
• Am I moving towards my goals?
- If yes, carry on doing what you’re doing, if no, THEN think about the small details!
This process should keep you on track to achieving your goals without getting distracted by the little details.
“Do I need to have my metabolic rate tested?”
”Should I do squats or deadlifts?”
“What brand should I use for my workout shake?”
”Should I do 20 minutes or 30 minutes of cardio?”
..or the best one…
“What fat burner do you recommend?”
These questions generally reflect a lack of focus on the important things, and my answer to 99% of people is “It doesn’t matter!” Unless you have the rest of your nutrition, exercise, supplement, rest and recovery regime at 90+ percent, there is NO point in worrying about whether you should use the protein shake with 78g protein and 4g fat or the one with 76g protein and 6g fat. Similarly, if you are eating Mars bars 3 times a week because you ‘don’t have time to prepare food’, getting your metabolic rate tested to see how many calories you require is a total waste of time! If you are thinking of starting training, or even if you train currently, ask the following questions in this order:
• Am I training often enough?
- If yes, move on to the next question, if no, remedy the situation
• Is my diet good 90% or more of the time?
- If yes, move on to the next question, if no, remedy the situation
• Am I taking all the basic recommended supplements? (multivitamin, fish oil, whey protein)
- If yes, move on to the next question, if no, remedy the situation
• Am I getting enough rest?
- If yes, move on to the next question, if no, remedy the situation
• Am I moving towards my goals?
- If yes, carry on doing what you’re doing, if no, THEN think about the small details!
This process should keep you on track to achieving your goals without getting distracted by the little details.
My diet isn't working!
Have you ever heard someone say something like that?
- "Oh, I'm on Atkins, but it's not working"
Ever asked the question -
- "Really? What are you eating?"
The fact is - most diets work. Some work better than others, but if you eat calories than you expend, you will generally lose weight. However, it's dependent on eating less than you expend!
Now, if your diet says 'Eat chicken and brown rice 6 times a day, every 3 hours' (and some bodybuilders will do this!), and you eat chicken and brown rice 4 times, chicken and white rice once and a hamburger and fries once, you're not on the diet! In fact, you have a 60% compliance ratio. If someone said to you,
"I don't understand, I've been driving in the right direction for 60% of the time, I don't understand why I haven't got where I am meant
to be going!" what would you say? Would it be along the lines of, "Of course you haven't got there, you're not following the map!"? Now think about the diet example above. Is the map wrong if you don't get where you wanted? Or is the blame laid squarely at the feet of the driver who
chooses not to follow it?
So next time you think, "why is my diet not working?", first look at the nutrition plan to see if the principles are sound (note: I recommend Precision Nutrition, see http://www.precisionnutrition.com/system.html for more details). If the principles of the nutrition plan are sound, the next step is to ask, "Am I following the plan?". If the answer to this is "No", or "Sort of", you're not following the plan, so don't complain about it not working. 'Get with the program', as they say in America, THEN if it doesn't work, look for factors outside yourself that may be inadequate!
- "Oh, I'm on Atkins, but it's not working"
Ever asked the question -
- "Really? What are you eating?"
The fact is - most diets work. Some work better than others, but if you eat calories than you expend, you will generally lose weight. However, it's dependent on eating less than you expend!
Now, if your diet says 'Eat chicken and brown rice 6 times a day, every 3 hours' (and some bodybuilders will do this!), and you eat chicken and brown rice 4 times, chicken and white rice once and a hamburger and fries once, you're not on the diet! In fact, you have a 60% compliance ratio. If someone said to you,
"I don't understand, I've been driving in the right direction for 60% of the time, I don't understand why I haven't got where I am meant
to be going!" what would you say? Would it be along the lines of, "Of course you haven't got there, you're not following the map!"? Now think about the diet example above. Is the map wrong if you don't get where you wanted? Or is the blame laid squarely at the feet of the driver who
chooses not to follow it?
So next time you think, "why is my diet not working?", first look at the nutrition plan to see if the principles are sound (note: I recommend Precision Nutrition, see http://www.precisionnutrition.com/system.html for more details). If the principles of the nutrition plan are sound, the next step is to ask, "Am I following the plan?". If the answer to this is "No", or "Sort of", you're not following the plan, so don't complain about it not working. 'Get with the program', as they say in America, THEN if it doesn't work, look for factors outside yourself that may be inadequate!
It's March already, how is your year?
Unbelievable how fast 2007 is going isn't it? Think about it, this year is more than 15% GONE already! It's time to think about those New Year's Resolutions - how are you progressing?
If you wanted to lose 2 stone this year, you've already lost 4 or 5 pounds right? If not, guess what you'll be doing on New Year's Eve this year? Yep, you guessed it, sitting there saying "NEXT year will be the one I get in shape"! I am as guilty as anyone about not keeping on top of certain goals (although I have lost 8 pounds this year so far!) so I will be setting new targets and working diligently towards them from now on.
This is one of the reasons I don't believe in New Year's resolutions - if you have to wait until the end of a YEAR to start doing something, how important is it to you?! I believe instead we should all regularly set targets, and assess if we are on the way to achieving them or not. How many people do you know who want to do something 'one day'? And how many of them ever actually DO anything? Don't be like the rest, set your goals, find out what you have to do to achieve them, and DO IT.
If you wanted to lose 2 stone this year, you've already lost 4 or 5 pounds right? If not, guess what you'll be doing on New Year's Eve this year? Yep, you guessed it, sitting there saying "NEXT year will be the one I get in shape"! I am as guilty as anyone about not keeping on top of certain goals (although I have lost 8 pounds this year so far!) so I will be setting new targets and working diligently towards them from now on.
This is one of the reasons I don't believe in New Year's resolutions - if you have to wait until the end of a YEAR to start doing something, how important is it to you?! I believe instead we should all regularly set targets, and assess if we are on the way to achieving them or not. How many people do you know who want to do something 'one day'? And how many of them ever actually DO anything? Don't be like the rest, set your goals, find out what you have to do to achieve them, and DO IT.
New UK food labelling system
You may have heard that the government has brought in a new 'traffic light' labelling system for foods. This seems to be a good move, although there is debate about whether it is better than the old system which is still being used in some places that gives the grams amounts per serving.
Here is some more detail on the story.
http://news.bbc.co.uk/1/hi/uk/6364157.stm
Here is some more detail on the story.
http://news.bbc.co.uk/1/hi/uk/6364157.stm
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