Pineapples (TM)

If the last few decades of consumerism have taught us anything, it is just how much faith people are able of setting store in a brand. In everything from motorbikes to washing powder, we do not simply test and judge effectiveness of competing products objectively (although, especially when considering expensive items such as cars, this is sometimes impractical); we must compare them to what we think of the brand and the label, what reputation this product has and what it is particularly good at, which we think most suits our social standing and how others will judge our use of it. And good thing too, from many companies’ perspective, otherwise the amount of business they do would be slashed. There are many companies whose success can be almost entirely put down to the effect of their branding and the impact their marketing has had on the psyche of western culture, but perhaps the most spectacular example concerns Apple.

In some ways, to typecast Apple as a brand-built company is a harsh one; their products are doubtless good ones, and they have shown a staggering gift for bringing existed ideas together into forms that, if not quite new, are always the first to be a practical, genuine market presence. It is also true that Apple products are often better than their competitors in very specific fields; in computing, for example, OS X is better at dealing with media than other operating systems, whilst Windows has traditionally been far stronger when it comes to word processing, gaming and absolutely everything else (although Windows 8 looks very likely to change all of that- I am not looking forward to it). However, it is almost universally agreed (among non-Apple whores anyway) that once the rest of the market gets hold of it Apple’s version of a product is almost never the definitive best, from a purely analytical perspective (the iPod is a possible exception, solely due to the existence of iTunes redefining the music industry before everyone else and remaining competitive to this day) and that every Apple product is ridiculously overpriced for what it is. Seriously, who genuinely thinks that top-end Macs are a good investment?

Still, Apple make high-end, high-quality products with a few things they do really, really well that are basically capable of doing everything else. They should have a small market share, perhaps among the creative or the indie, and a somewhat larger one in the MP3 player sector. They should be a status symbol for those who can afford them, a nice company with a good history but that nowadays has to face up to a lot of competitors. As it is, the Apple way of doing business has proven successful enough to make them the biggest private company in the world. Bigger than every other technology company, bigger than every hedge fund or finance company, bigger than any oil company, worth more than every single one (excluding state owned companies such as Saudi Aramco, which is estimated to be worth around 3 trillion dollars by dealing in Saudi oil exports). How has a technology company come to be worth $400 billion? How?

One undoubted feature is Apple’s uncanny knack of getting there first- the Apple II was the first real personal computer and provided the genes for Windows-powered PC’s to take the world, whilst the iPod was the first MP3 player that was genuinely enjoyable to use, the iPhone the first smartphone (after just four years, somewhere in the region of 30% of the world’s phones are now smartphones) and the iPad the first tablet computer. Being in the technology business has made this kind of innovation especially rewarding for them; every company is constantly terrified of being left behind, so whenever a new innovation comes along they will knock something together as soon as possible just to jump on the bandwagon. However, technology is a difficult business to get right, meaning that these products are usually rubbish and make the Apple version shine by comparison. This also means that if Apple comes up with the idea first, they have had a couple of years of working time to make sure they get it right, whilst everyone else’s first efforts have had only a few scance months; it takes a while for any serious competitors to develop, by which time Apple have already made a few hundred million off it and have moved on to something else; innovation matters in this business.

But the real reason for Apple’s success can be put down to the aura the company have built around themselves and their products. From their earliest infancy Apple fans have been self-dubbed as the independent, the free thinkers, the creative, those who love to be different and stand out from the crowd of grey, calculating Windows-users (which sounds disturbingly like a conspiracy theory or a dystopian vision of the future when it is articulated like that). Whilst Windows has its problems, Apple has decided on what is important and has made something perfect in this regard (their view, not mine), and being willing to pay for it is just part of the induction into the wonderful world of being an Apple customer (still their view). It’s a compelling world view, and one that thousands of people have subscribed to, simply because it is so comforting; it sells us the idea that we are special, individual, and not just one of the millions of customers responsible for Apple’s phenomenal size and success as a company. But the secret to the success of this vision is not just the view itself; it is the method and the longevity of its delivery. This is an image that has been present in their advertising campaign from its earliest infancy, and is now so ingrained that it doesn’t have to be articulated any more; it’s just present in the subtle hints, the colour scheme, the way the Apple store is structured and the very existence of Apple-dedicated shops generally. Apple have delivered the masterclass in successful branding; and that’s all the conclusion you’re going to get for today.

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3500 calories per pound

This looks set to be the concluding post in this particular little series on the subject of obesity and overweightness. So, to summarise where we’ve been so far- post 1: that there are a lot of slightly chubby people present in the western world leading to statistics supporting a massive obesity problem, and that even this mediocre degree of fatness can be seriously damaging to your health. Post 2: why we have spent recent history getting slightly chubby. And for today, post 3: how one can try to do your bit, especially following the Christmas excesses and the soon-broken promises of New Year, to lose some of that excess poundage.

It was Albert Einstein who first demonstrated that mass was nothing more than stored energy, and although the theory behind that precise idea doesn’t really correlate with biology the principle still stands; fat is your body’s way of storing energy. It’s also a vital body tissue, and is not a 100% bad and evil thing to ingest, but if you want to lose it then the aim should simply be one of ensuring that one’s energy output, in the form of exercise  exceeds one’s energy input, in the form of food. The body’s response to this is to use up some of its fat stores to replace this lost energy (although this process can take up to a week to run its full course; the body is a complicated thing), meaning that the amount of fat in/on your body will gradually decrease over time. Therefore, slimming down is a process that is best approached from two directions; restricting what’s going in, and increasing what’s going out (both at the same time is infinitely more effective than an either/or process). I’ll deal with what’s going in first.

The most important point to make about improving one’s diet, and when considering weight loss generally, is that there are no cheats. There are no wonder pills that will shed 20lb of body fat in a week, and no super-foods or nutritional supplements that will slim you down in a matter of months. Losing weight is always going to be a messy business that will take several months at a minimum (the title of this post refers to the calorie content of body fat, meaning that to lose one pound you must expend 3500 more calories than you ingest over a given period of time), and unfortunately prevention is better than cure; but moping won’t help anyone, so let’s just gather our resolve and move on.

There is currently a huge debate going on concerning the nation’s diet problems of amount versus content; whether people are eating too much, or just the wrong stuff. In most cases it’s probably going to be a mixture of the two, but I tend to favour the latter answer; and in any case, there’s not much I can say about the former beyond ‘eat less stuff’. I am not a good enough cook to offer any great advice on what foods you should or shouldn’t be avoiding, particularly since the consensus appears to change every fortnight, so instead I will concentrate on the one solid piece of advice that I can champion; cook your own stuff.

This is a piece of advice that many people find hard to cope with- as I said in my last post, our body doesn’t want to waste time cooking when it could be eating. When faced with the unknown product of one’s efforts in an hours time, and the surety of a ready meal or fast food within five minutes, the latter option and all the crap that goes in it starts to seem a lot more attractive. The trick is, therefore, to learn how to cook quickly- the best meals should either take less than 10-15 minutes of actual effort to prepare and make, or be able to be made in large amounts and last for a week or more. Or, even better, both. Skilled chefs achieve this by having their skills honed to a fine art and working at a furious rate, but then again they’re getting paid for it; for the layman, a better solution is to know the right dishes. I’m not going to include a full recipe list, but there are thousands online, and there is a skill to reading recipes; it can get easy to get lost between a long list of numbers and a complicated ordering system, but reading between the lines one can often identify which recipes mean ‘chop it all up and chuck in some water for half an hour’.

That’s a very brief touch on the issue, but now I want to move on and look at energy going out; exercise. I personally would recommend sport, particularly team sport, as the most reliably fun way to get fit and enjoy oneself on a weekend- rugby has always done me right. If you’re looking in the right place, age shouldn’t be an issue (I’ve seen a 50 year old play alongside a 19 year old student at a club rugby match near me), and neither should skill so long as you are willing to give it a decent go; but, sport’s not for everyone and can present injury issues so I’ll also look elsewhere.

The traditional form of fat-burning exercise is jogging, but that’s an idea to be taken with a large pinch of salt and caution. Regular joggers will lose weight it’s true, but jogging places an awful lot of stress on one’s joints (swimming, cycling and rowing are all good forms of ‘low-impact exercise’ that avoid this issue), and suffers the crowning flaw of being boring as hell. To me, anyway- it takes up a good chunk of time, during which one’s mind is so filled with the thump of footfalls and aching limbs that one is forced to endure the experience rather than enjoy it. I’ll put up with that for strength exercises, but not for weight loss when two far better techniques present themselves; intensity sessions and walking.

Intensity sessions is just a posh name for doing very, very tiring exercise for a short period of time; they’re great for burning fat & building fitness, but I’ll warn you now that they are not pleasant. As the name suggest, these involve very high-intensity exercise (as a general rule, you not be able to talk throughout high-intensity work) performed either continuously or next to continuously for relatively short periods of time- an 8 minute session a few times a week should be plenty. This exercise can take many forms; shuttle runs (sprinting back and forth as fast as possible between two marked points or lines), suicides (doing shuttle runs between one ‘base’ line and a number of different lines at different distances from the base, such that one’s runs change in length after each set) and tabata sets (picking an easily repeatable exercise, such as squats, performing them as fast as possible for 20 seconds, followed by 10 seconds of rest, then another 20 seconds of exercise, and so on for 4-8 minute) are just three examples. Effective though these are, it’s difficult to find an area of empty space to perform them without getting awkward looks and the odd spot of abuse from passers-by or neighbours, so they may not be ideal for many people (tabata sets or other exercises such as press ups are an exception, and can generally be done in a bedroom; Mark Lauren’s excellent ‘You Are Your Own Gym’ is a great place to start for anyone interested in pursuing this route to lose weight & build muscle). This leaves us with one more option; walking.

To my mind, if everyone ate properly and walked 10,000 steps per day, the scare stats behind the media’s obesity fix would disappear within a matter of months. 10,000 steps may seem a lot, and for many holding office jobs it may seem impossible, but walking is a wonderful form of exercise since it allows you to lose oneself in thought or music, whichever takes your fancy. Even if you don’t have time for a separate walk, with a pedometer in hand (they are built into many modern iPods, and free pedometer apps are available for both iPhone and Android) and a target in mind (10k is the standard) then after a couple of weeks it’s not unusual to find yourself subtly changing the tiny aspects of your day (stairs instead of lift, that sort of thing) to try and hit your target; and the results will follow. As car ownership, an office economy and lack of free time have all grown in the last few decades, we as a nation do not walk as much as we used to. It’s high time that changed.

The Interesting Instrument

Music has been called the greatest thing that humans do; some are of the opinion that it, even if only in the form of songs sung around the campfire, it is the oldest example of human art. However, whilst a huge amount of music’s effect and impact can be put down to the way it is interpreted by our ears and brain (I once listened to a song comprised entirely of various elements of urban sound, each individually recorded by separate microphones and each made louder or softer in order to create a tune), to create new music and allow ourselves true creative freedom over the sounds we make requires us to make and play instruments of various kinds. And, of all the myriad of different musical instruments humankind has developed, honed and used to make prettyful noises down the years, perhaps none is as interesting to consider as the oldest and most conceptually abstract of the lot; the human voice.

To those of us not part of the musical fraternity, the idea of the voice being considered an instrument at all is a very odd one; it is used most of the time simply to communicate, and is thus perhaps unique among instruments in that its primary function is not musical. However, to consider a voice as merely an addition to a piece of music rather than being an instrumental part of it is to dismiss its importance to the sound of the piece, and as such it must be considered one by any composer or songwriter looking to produce something coherent. It is also an incredibly diverse tool at a musician’s disposal; capable of a large range of notes anyway in a competent singer, by combining the voices of different people one can produce a tonal range rivalled only by the piano, and making it the only instrument regularly used as the sole component of a musical entity (ie in a choir). Admittedly, not using it in conjunction with other instruments does rather limit what it can do without looking really stupid, but it is nonetheless a quite amazingly versatile musical tool.

The voice also has a huge advantage over every other instrument in that absolutely anyone can ‘play’ it; even people who self-confessedly ‘can’t sing’ may still find themselves mumbling their favourite tune in the shower or singing along with their iPod occasionally. Not only that, but it is the only instrument that does not require any tool in addition to the body in order to play, meaning it is carried with everyone absolutely everywhere, thus giving everybody listening to a piece of music a direct connection to it; they can sing, mumble, or even just hum along. Not only is this a wet dream from a marketer’s perspective, enabling word-of-mouth spread to increase its efficiency exponentially, but it also makes live music that other level more awesome (imagine a music festival without thousands of screaming fans belting out the lyrics) and just makes music that much more compelling and, indeed, human to listen to.

However, the main artistic reason for the fundamental musical importance of the voice has more to do with what it can convey- but to adequately explain this, I’m going to need to go off on a quite staggeringly over-optimistic detour as I try to explain, in under 500 words, the artistic point of music. Right, here we go…:

Music is, fundamentally, an art form, and thus (to a purist at least) can be said to exist for no purpose other than its own existence, and for making the world a better place for those of us lucky enough to be in it. However, art in all its forms is now an incredibly large field with literally millions of practitioners across the world, so just making something people find pretty doesn’t really cut it any more. This is why some extraordinarily gifted painters can draw something next to perfectly photo-realistic and make a couple of grand from it, whilst Damien Hirst can put a shark in some formaldehyde and sell it for a few million. What people are really interested in buying, especially when it comes to ‘modern’ art, is not the quality of brushwork or prettifulness of the final result (which are fairly common nowadays), but its meaning, its significance, what it is trying to convey; the story, theatre and uniqueness behind it all (far rarer commodities that, thanks to the simple economic law of supply and demand, are thus much more expensive).

(NB: This is not to say that I don’t think the kind of people who buy Tracy Emin pieces are rather gullible and easily led, and apparently have far more money than they do tangible grip on reality- but that’s a discussion for another time, and this is certainly how they would justify their purchases)

Thus, the real challenge to any artist worth his salt is to try and create a piece that has meaning, symbolism, and some form of emotion; and this applies to every artistic field, be it film, literature, paintings, videogames (yes, I am on that side of the argument) or, to try and wrench this post back on-topic, music. The true beauty and artistic skill of music, the key to what makes those songs that transcend mere music alone so special, lies in giving a song emotion and meaning, and in this function the voice is the perfect instrument. Other instruments can produce sweet, tortured strains capable of playing the heart strings like a violin, but virtue of being able to produce those tones in the form of language, capable of delivering an explicit message to redouble the effect of the emotional one, a song can take on another level of depth, meaning and artistry. A voice may not be the only way to make your song explicitly mean something, and quite often it’s not used in such an artistic capacity at all; but when it is used properly, it can be mighty, mighty effective.

Who needs a gym?

This is a post I’ve been trying not to resort to in a while- not because I think the content’s going to be bad or anything, just that it’s a bit of a leap from my usual stuff and because it’s actually going to be a bit too easy. However, given the fact that a) the Euros, Wimbledon and the Olympics are all on over the next month or so, b) my last few posts have been of a sporting persuasion, c) I vaguely know what I’m talking about here and d) I keep forgetting my other ideas, I thought I’d bite the bullet and go for it. So here it is, my first ever advice column for this blog: how to get fit and strong without the use of any gym equipment.

Fitness can be broadly (and fairly inadequately) split into three separate fields: aerobic & cardiovascular, muscular and flexibility. I’ll deal with all three of these separately, and am almost certainly going to have to add another post to fit all of the ‘muscular’ area into, but I’ll start with flexibility.

Some would argue that flexibility is not really part of fitness, and it’s true that, on the surface, it doesn’t appear to fit into our typical classification of the subject. However, it is just as much a matter of our physical ability to perform as any other, and thus probably has the right to be included as part of this list. The main reason I have misgivings about talking about it is simply personal knowledge- I don’t really know any exercises designed to improve flexibility.

However, that doesn’t mean I can’t offer advice on the matter. The first, and simplest, way to improve general flexibility and range of motion is just to get active. Every movement of the joints, be they legs, arms, back or wherever, makes them that tiny bit freer to move over that range and thus a little bit more supple- running, cycling, whatever. It is partly for this reason too that it is important to warm up and stretch prior to exercise- by extending the muscles longer than they are naturally used to, then they are prepared for that greater range of movement and are thus capable of easily moving across the more limited range that general exercise demands. Perhaps the easiest ‘flexibility exercise’ one can do is tree climbing  (which also happens to be endlessly entertaining if you can find some good trees), but stuff like yoga can be learnt without too much difficulty from the internet if you’re serious about improving your flexibility. Otherwise, I would suggest joining an appropriate club. Doesn’t have to be yoga or gymnastics or anything quite so extensive- martial arts (my personal preference, and a superb full-body endurance exercise) and rock climbing (which will build forearms and biceps the size of Mercury) are great for teaching your body a whole new way of moving, and are also a lot more fun for the casual enthusiast.

OK, now onto something I can actually talk about with some authority: aerobic and cardiovascular fitness. The goal when training cardio is simply to get the heart pumping- cardiac muscle works like any other muscle in that it can be built by straining it, breaking muscle fibres and having the body re-knit them into a bigger, stronger structure capable of doing more. Cardiovascular training should ideally be done at a rate upwards of 160 bpm (heartbeats per minute), but if you’re struggling to get into exercising then it’s best to start off with a more casual workout. Regular walking can quickly burn off excess fat and build up at least preliminary fitness (although be warned- to be most effective one should aim for a rate of around 120 steps per minute, or less if you’re struggling to keep that pace up, for at least 20 minutes. Bring an iPod too stave off boredom). The average resting heart rate of a person is somewhere around 70bpm- if yours is anything below 80 or so (measure it at home by counting the number of thumps on the left of one’s chest over the space of a minute) and you’re relatively serious about getting fit, then it’s best to step up a gear.

Just about any activity that gets the heart racing (remember- 160bpm minimum, 180 as a target) is suitable for increasing cardio fitness, be it running, cycling, swimming, rowing, football, rugby or whatever else you can think of- the only important thing is to try and keep the motion fast. Running or cycling on a machine (if you have access to one) will make it easier to keep up a pace (since air resistance is decreased), but reduces your workload, meaning less muscle is built on the legs and the effectiveness of the exercise is reduced, meaning you have to work out for longer. Rowing is an especially good exercise for both you muscles and your cardio, but access to a machine can be problematic. Oh, and a word of warning about swimming- whilst it’s a great full-body workout and can really improve your speed, it’s only going to be as effective as a good run or cycle if done at a fast pace, for quite a long time; moderate speeds won’t cut it.

You don’t have to judge one’s activity by heartbeat, as this can be understandably tricky if you’re pounding along a road, but learn to get a feel for your intensity levels. A low intensity, when you’re still able to comfortably breathe and speak (so about up to a fast walk), is a little too slow for proper aerobic work- moderate, where you can feel the breath coming hard but can still speak about normally, is fine for aerobic work over sets of about 20 minutes or longer- but keep going for as long as you can/have the time for. High-intensity work is you going flat out, where speaking becomes next to impossible. It’s probably best left until you’ve achieved a good level of fitness, but if you can manage it then just short bursts of less than 8 minutes (which is about how long you should be able to keep it up) just a few times a week can reap rewards.

A final thing about cardio, before I devote Wednesday’s post to the nitty gritty of muscular workouts- it’s at its most enjoyable when done as part of a sport. Pounding round the roads on a daily jog is almost certainly going to be a more effective workout, and if you’re really looking to seriously improve your fitness then it’s probably more the way to go- but the attraction can quickly fall away in the face of a damp Wednesday when you’re nursing a calf strain. But sport is without a doubt the best way to build up a good level of fitness and strength, make a few mates and have some fun in the process. Some are better than others- boxing is the single best activity for anyone after a cardiovascular workout, whilst something like golf doesn’t really count as exercise- but there’s something for everyone out there, if you know where to look.

Now, to plan a muscular workout for next time…