Written Exclusively by Sarah H. DeCamello
Better Life Fitness Solutions
Herbal Remedies have been tested in humans for thousands of years. Many herbal remedies provide simple, safe, natural health benefits difficult to get in the diet. Herbal remedies are embraced by the traditional medical communities in places like China and India, and are considered proven medical treatments. With careful selection and education, herbal remedies may provide great benefits to your health.
What Herbal Remedies work for your health?
A host of benefits ranging from promoting detoxification, regularity, weight loss, hormone regulation, and reducing your risk of cancer and heart disease can be obtained from Herbal Remedies. Some of the most important Herbal Remedies to incorporate into your regimen include Fruits of Color, Chaste Berry, Hoodia, Silymarin (Milk Thistle) and Psyllium Husk.
Herbal Remedy Supplements: what supplements should you take?
Fruits of Color: a wide variety of colored fruits and vegetables promotes health.
If you aren't sure what to eat, try a color-coded menu! Choosing a wide variety of fruits and vegetables based on variety of colors can be beneficial to your health. Fruits and vegetables in colors like red, yellow, orange, blue, purple, white and green are power-packed with phytonutrients. Phytonutrients are naturally occurring chemicals which combat disease, including cancer. It's important to lighten up on beige and brown foods such as pasta and starchy carbohydrates, as they are often high in calories and leave you feeling hungry later. But low-calorie colorful vegetables are packed with nutrients and flavor.
The following are some of the different color groups and their key benefits:
Blue/purple fruits and vegetables like blueberries, blackberries, eggplant, plums, raisins contain phytochemicals like anthocyanins and phenolics that assist in memory function.
Green vegetables including broccoli, Brussels sprouts, cabbage, and bok choi stimulate the genes in your liver to turn on the production of enzymes that break down the cancer-causing chemicals in the body.
The yellow/green group includes green peas, avocado and honeydew melon, which promote eye health. The yellow/orange group includes carrots, mangoes, apricots, rock melon and pumpkin, which contain carotenoids, antioxidants that help prevent cancer and lower the risk of heart disease.
The white group includes bananas, white peaches, cauliflower, garlic, ginger, mushrooms, and are helpful to maintain heart health.
The red group includes tomatoes, pink grapefruit and watermelon all of which contain lycopene. Lycopene is associated with a lower risk of prostate cancer and cardiovascular disease.
The red/purple group includes grapes, grape juice, prunes, cranberries, strawberries and red apples. These foods contain anthocyanins which have a beneficial effect on heart disease.
If your diet isn't as colorful as it should be, now you have many reasons to add Fruits of Color! These essential phytonutrients are also available in supplement form.
Chaste Berry: a natural way to relieve the symptoms of prementstrual syndrom.
The dried fruit of the Chaste Berry tree, native to the Mediterranean and Central Asia, have been used for thousands of years to treat menstrual abnormalities. Recently, Chaste Berry supplements have been recognized for their ability to alleviate some of the symptoms of premenstrual syndrome. Chaste Berry is also believed to have a normalizing effect on the menstrual cycle and has been used for both amenorrhea (absence of menstruation) and menorrhagia (heavy menstruation).
Hoodia: a natural appetite suppressant used by African hunters for 30,000 years.
When something has been tested in humans for 30,000 years, you know it must work! Hoodia is a remarkable plant native to the deserts of southern Africa. The most well-known variety is Hoodia gordonii. Since ancient times, Hoodia has been used by bushmen in South Africa to curb hunger and thirst on long hunting trips in the Kalahari desert.
Modern scientists have researched Hoodia since the 1990's and have found that Hoodia works with brain chemicals to stop hunger cravings. They believe that specific molecules in the Hoodia plant called sterol glycosides send a message to the brain that the body is sated, and therefore hunger is suppressed.
Silymarin - Milk Thistle: the most well-known and used supplement for liver health and detoxification.
For over 2,000 years Milk Thistle, also known as Silymarin, has been used to treat liver disorders. In recent years, numerous clinical trials have been conducted on milk thistle for the treatment of cirrhosis of the liver and alcohol-induced as well as viral hepatitis. Promising results indicate that Milk Thistle can improve liver function, improve liver histology, reduce serum transaminase levels, and improve survival in patients with cirrhosis or chronic hepatitis. The data show that most studies examining Milk Thistle as a treatment for chronic hepatitis of viral or alcoholic origin have produced statistically significant results demonstrating improved liver function, with more consistent results for viral hepatitis. Milk Thistle is also being investigated for treating mushroom poisoning and drug-induced liver damage.
Psyllium Husk: natural, safe and effective for promoting regularity.
Psyllium is derived form the husks of the seeds of Plantago ovata. Psyllium has a high level of soluble dietary fiber, and is the main ingredient in many bulk laxatives. Psyllium has also been shown to lower cholesterol and promote heart health. Psyllium has been shown in many studies to relieve constipation and increase stool weight and bowel movements per day.
Psyllium has also been studied for the treatment of diarrhea as is it has been proven effective at adding buik to the stool in clinical studies. Researchers believe Psyllium may help regulate both the constipation and diarrhea of Irritable Bowel Syndrome, as well as treating the symptoms of Inflammatory Bowel Disease.
Key Health Issues related to Herbal Remedies
Obesity is associated with serious diseases and is a major threat to your health.
Consult your physician to determine what your weight goal should be, and to find out if your weight is adversely affecting your health. Obesity is associated with life-threatening conditions like heart disease and diabetes, contributes to joint problems and can impair mobility. It is important to determine if excess weight could be caused by a medical condition such as hypothyroidism or by a medicine you are taking. Your physician can also recommend a weight loss strategy and refer you to reputable weight loss counselors and programs.
Heart Disease is the number one killer of Americans.
Heart disease is the number one killer of men and women in the United States. Risk factors for heart disease include high cholesterol, high blood pressure, diabetes, smoking, a sedentary lifestyle and a family history of heart attack. A heart attack is caused by a sudden loss of blood that leads to the death of a portion of heart muscle. Most frequently this occurs as a result of a blood clot that blocks a coronary artery due to plaques, a mixture of fatty substances in blood or body tissues. Coronary artery disease (CAD), also known as hardening of the arteries is the most common form of heart disease. In CAD the arteries actually become narrow because of a build up of plaque, a fatty substance that can lead to a heart attack or stroke.
High blood pressure is the #1 risk factor for stroke and heart disease. Fortunately, lifestyle changes, natural alternatives and medication can reduce your risk of heart disease.
Reduce your risk of cancer and you may prolong your life.
Since trillions of cells duplicate in your body every day, there is a good chance that a few of those cells will become out of control renegades. With a strong immune system, these cells are destroyed and you don't get cancer. But if the cells proliferate, you do get cancer.
Now that there is good evidence that cancer is a preventable disease, it's important to take all the steps you can to keep yourself healthy. Since one-third of cancers are diet related, simply changing your diet can drastically decrease your chances of getting cancer. Other factors linked to an increased risk of cancer are smoking, lack of exercise, carcinogens in the workplace, and a family history of cancer.
Macular Degeneration can impair your quality of life as you age.
Macular degeneration is a degenerative eye disease that affects more than 10 million Americans. It is the leading cause of legal blindness in people over 55. Macular degeneration often makes it difficult to drive, read, and perform other daily activities.
Some of the signs and symptoms of Macular Degeneration are blurred vision, a blurred spot in the central field of vision which may become larger and darker, straight lines that appear wavy and the rapid loss of central vision, or a sudden blind spot. Age increases your risk of macular degeneration. Other risk factors include cigarette smoking, a family history of macular degeneration, heart disease, high cholesterol, light eye color, and excessive exposure to sunlight.
You can reduce your risk of developing macular degeneration by consuming a wide variety of fruits and vegetables, especially those rich in the carotenoid lutein. Supplements rich in lutein may also be helpful.
Chronic Fatigue and Low Immune Function may be caused by toxins.
Toxin build up in the body is believed to contribute to immune dysfunction. This may cause increased susceptibility to common viruses like cold and flu, or more serious illnesses. It may also contribute to unexplained low energy and chronic fatigue syndrome. Consult with your healthcare provider if you have any of these symptoms and especially if they become more serious.
Constipation is not just uncomfortable, it can threaten your health.
Constipation is the infrequent or difficult evacuation of small, hard stools, with mild abdominal discomfort. Chronic constipation may be accompanied by nausea, stomach rumbling and loss of appetite. Constipation is common condition in young children and the elderly. While the number of bowel movements is variable in the general population, a normal individual should have at least three per week, or, ideally, one daily. Self-treatment for constipation includes laxatives and enemas, a high fiber diet and exercise. Natural alternatives may be considered like probiotics. If symptoms persist, a doctor should be consulted to rule out causes such as drugs, diabetes, hypothyroidism, or colon problems.
Herbal Remedy benefits in your diet: what should you eat?
To get all the health benefits of green foods, begin by consuming the recommended 5 to 9 servings of fruits and vegetables a day. Concentrate on a wide variety of colors, as different colored fruits and vegetables contain different healthful compounds. If possible, augment what you eat with fresh vegetable and fruit juices to add even more of these phytonutrients. If you are concerned that you may not be eating enough fruits and vegetables, you can also add green food supplements to your regimen.
Sarah DeCamello is a professional writer with over 20 years of experience writing on healthcare topics, increasingly focusing on natural and alternative healthcare approaches. Sarah writes websites, articles, brochures, packaging and advertising, in addition to her work as a strategic consultant to healthcare-focused companies. Sarah also has advanced national certification as a yoga teacher, including training in meditation and Ayurveda.
Sunday, October 5, 2008
Saturday, October 4, 2008
Women and Men , Differences In Routine
Better Life Fitness Solutions
Exclusive Article Written By Dr. John Spencer Ellis
Though stereotypes are dissolving with each generation, there are some that persist - in part, because they are based on real differences between men and women.
While some women can and do achieve the upper body strength of some (even very fit) men, the overwhelming majority of males have a natural advantage in this area. Male aesthetic values, the source of which isn't clear, reinforce this and so they tend to work on upper body more than some other areas, relative to women's efforts.
Women, in part out of a desire to be seen as attractive, will focus exercises more on buttocks and legs. But here they also have a slight natural advantage for some exercises. A woman's pelvis tilts at a different angle than a man's. This effects the style and efficiency of squats, for example. Women will benefit by tilting the feet outward with legs further apart, while not needing to squat so low.
Overall, (most) women have less muscle mass than men (though they have additional layers in the stomach) and a higher percentage of body fat on average. As a result, a well designed female routine focuses less on bulking up, than toning and achieving flexibility. Women are more likely to incur injuries by lifting too much, too soon as they build up.
Men are somewhat less flexible on average, partly due to natural differences in joints, partly owing to attitude. Men tend more often than women to short change their warm-up routines, including essential stretching exercises.All these differences (and many more) are a matter of degree, of course. Both men and women can benefit by adapting some aspects of the routines of the opposite sex.
Women are more likely to be more open to trying something new or different, such as yoga or pilates. These focus more on being aware of different body parts, in order to maximize flexibility and overall fitness. They focus very little on achieving strength, though this is often (in part) a consequence of a good yoga or pilates routine.
For example, several yoga routines focus on balance. But balance is optimized when all the muscles help support the joints and skeleton at correct angles in a dynamic way. That is both the cause and consequence of improved strength in the muscles that help achieve that balance.
Pilates, in particular, is a coordinated system for achieving better strength and posture and breathing by using one to aid the other. It concentrates more on controlling muscle groups than building them.
Both yoga and pilates and many other systems popularized in the West in the last 20 years or so focus on the integration of mind and body, one helping the other. Both systems are helpful as therapy for certain spine and joint problems.
While men and women will continue to lay more importance on some exercise values - and hence routines - than on others, both can benefit by peeking over the fence to see how the other half lives.
Better Life Fitness Solutions
Exclusive Article Written By Dr. John Spencer Ellis
Though stereotypes are dissolving with each generation, there are some that persist - in part, because they are based on real differences between men and women.
While some women can and do achieve the upper body strength of some (even very fit) men, the overwhelming majority of males have a natural advantage in this area. Male aesthetic values, the source of which isn't clear, reinforce this and so they tend to work on upper body more than some other areas, relative to women's efforts.
Women, in part out of a desire to be seen as attractive, will focus exercises more on buttocks and legs. But here they also have a slight natural advantage for some exercises. A woman's pelvis tilts at a different angle than a man's. This effects the style and efficiency of squats, for example. Women will benefit by tilting the feet outward with legs further apart, while not needing to squat so low.
Overall, (most) women have less muscle mass than men (though they have additional layers in the stomach) and a higher percentage of body fat on average. As a result, a well designed female routine focuses less on bulking up, than toning and achieving flexibility. Women are more likely to incur injuries by lifting too much, too soon as they build up.
Men are somewhat less flexible on average, partly due to natural differences in joints, partly owing to attitude. Men tend more often than women to short change their warm-up routines, including essential stretching exercises.All these differences (and many more) are a matter of degree, of course. Both men and women can benefit by adapting some aspects of the routines of the opposite sex.
Women are more likely to be more open to trying something new or different, such as yoga or pilates. These focus more on being aware of different body parts, in order to maximize flexibility and overall fitness. They focus very little on achieving strength, though this is often (in part) a consequence of a good yoga or pilates routine.
For example, several yoga routines focus on balance. But balance is optimized when all the muscles help support the joints and skeleton at correct angles in a dynamic way. That is both the cause and consequence of improved strength in the muscles that help achieve that balance.
Pilates, in particular, is a coordinated system for achieving better strength and posture and breathing by using one to aid the other. It concentrates more on controlling muscle groups than building them.
Both yoga and pilates and many other systems popularized in the West in the last 20 years or so focus on the integration of mind and body, one helping the other. Both systems are helpful as therapy for certain spine and joint problems.
While men and women will continue to lay more importance on some exercise values - and hence routines - than on others, both can benefit by peeking over the fence to see how the other half lives.
Better Life Fitness Solutions
Women Are Thinking Thin but Growing Fat
Women Overcoming Fat Loss Resistance
Exclusive Article By Kelli Calabrese MS, CSCS, ACE
Despite your obsession with thinness, somehow your body has not connected to your mind and each Monday as you creep on the scale you become more desperate. Do you look at your body in the mirror and wonder how fat seems to be growing in places its never been? If this sounds familiar, don't despair! I'll share with you some hidden secrets that can help you understand why you may be getting fatter rather than fitter and why fat loss is a greater challenge for women than men!
Father Time - Beginning in our mid-20s, women lose approximately 7 pounds of muscle mass and gain 15 pounds of fat every decade. (Men lose about 5 pounds of muscle a decade) So, by our mid-40s, we will have lost almost 15 pounds of metabolically active muscle and replaced it with 30 pounds of sluggish fat (if you are not exercising). While the scale tells us that we are only 15 pounds heavier, our metabolism has been dramatically reduced and body composition has changed in unfavorable proportions. The good news is that these changes are, in large part, the result of inactivity and can be reversed with exercise.
Unfortunately it gets worse for women. After menopause, the rate of muscle loss doubles going from 7 pounds a decade to 14 pounds. By the time a woman is in her 60's she can have as little as 20 - 30 pounds of muscle left so not only is she displeased with her figure, but she is more prone to falls and breaking bones.
Also with age, the skin begins to lose its elasticity, sag and lose its ability to contain fat giving a rippled appearance often referred to as cellulite. The dimpled effect is caused by the fibers of connective tissue losing elasticity and allowing the fat to seep through like yogurt through cheesecloth. Yuck!
Muscle is what drives your metabolism. For every pound of muscle on your body you need 35 - 50 calories per day to sustain it. For every pound of fat on your body, you need a modest 2 calories per day. Hint: begin strength training today!
Female Fat is Different from Male Fat
Men and women do not live in an equal world when it comes to our bodies and specifically body fat. Men are taller with larger muscles and bones and a faster metabolism. At puberty, girls put on fat and boys put on muscle. From fertilization to breastfeeding, women have different physical experiences than men. Although the odds may appear to be stacked against women they can overcome these obstacles and make improvements to their shape and health.
Fat Storage
Women are both blessed and cursed with the ability to store excess body fat. Fat serves an important biological purpose by helping to insulate the body, pad the internal organs and provide energy. And nature has also cleverly designed women's bodies to carry almost double the amount of body fat as men because we bear and nourish babies. Fat is the primary energy source our bodies use to support fetal development. Therefore, to keep it available for the developing fetus, our bodies tend to store extra fat in the abs, hips, butt and thighs. Grrrreat!
Unfortunately, we don't have control over where our fat cells decide to swell and shrink, but we can make great strides in helping the cells release fat by exercising.
In order for fat to be metabolized, it must be released from the fat cell and be transported by the bloodstream, where it is shunted to the liver and other active tissues to be used as fuel. Unfortunately, blood flow to fatty tissues is poor compared to the circulation in muscles and organs. So, fat regions tend to remain fat partially due to poor blood circulation.
The less circulation-stimulating exercise we perform, the more our bodies are inclined to accumulate fat, although more blame tends to lie with greater food intake.
Hormones
Estrogen is a hormone responsible for secondary female sex characteristics and can influence the body's enzymes to store fat in the lower body, while suppressing the storage of fat in the upper body. Women may have noticed that when they diet, the first place they see lost inches is in your bust area. Drats!
During pregnancy and the menstrual cycle, hormones encourage the fat cells to retain water. The water retention slows down circulation and makes it more difficult to mobilize fat. The good news is that exercise can help to regulate hormone responses and ultimately become fat releasing machines.
The other main hormone women produce is progesterone. Progesterone affects appetite and mood. It makes you hungrier during the second half of your menstrual cycle and is responsible for your ravenous appetite during pregnancy. Progesterone can also make you feel sluggish, sleepy and therefore less inclined to exercise. Women who take birth control pills gain on average 3 to 5 pounds as a side effect.
Pregnancy
Throughout pregnancy, fat cells not only expand, but they can multiply in number. When pregnancy is over, those fat cells remain and are always ready to expand in size whenever your intake of calories surpasses the energy you use. (Take that donut out of your mouth right now!) With each pregnancy, the weight loss dilemma is compounded further. The thyroid gland, which also drives the metabolism, notoriously becomes sluggish during pregnancy in order to help the body hold on to fat.
Menopause
The average age of natural menopause for women in the United States is 51. During peri-menopause (the 10 years prior to menopause), we begin producing less estrogen, which is a protective hormone. We also tend to sleep less and our appetite becomes stimulated. Before we reach that pre-menopausal stage, women typically deposit fat on the hips and thighs. But, as peri-menopause begins, we begin to deposit more fat around the waist and chest.
Genetics
Many generations ago, lean people tended to die younger, so natural selection favored those who were fatter. Over the centuries, a genetic predisposition for fat has been built into our genes. If you take a look at your mother, mother's sisters and female cousins, you may notice a strong resemblance in body types. Some families seem more predisposed to "cellulite" than others.
Unfortunately we cannot change our genetics, but we can choose to express the positive genes. Some women are gifted to naturally look like athletes or models and others can do all of the dieting and training in the world and still have trouble spots.
While genetics does influence where we store body fat, non-genetic influences such as lifestyle, environmental and cultural factors are shown to be more important. You can overcome any weaknesses and trouble spots to a certain degree with balanced strength, cardiovascular and flexibility training - along with making nutritious food choices. You have the ability to transform your body regardless of your inherited traits. Focus on being the best you can be.
Why Men Have It Easier
Compared to women, men are generally quicker to lose weight as a result of regular exercise. They tend to carry their fat in the upper body, and those cells are more prone to release fat than the fat cells in the lower body, where women tend to store extra weight. Women are also more likely to increase their total fat cell count, both at puberty and during pregnancy, which men don't have to deal with.
One of the reasons for this difference between the sexes is that testosterone, the male hormone, stimulates bone and muscle growth. Men don't lose testosterone at the rate that women lose estrogen. As a result, men retain more muscle and more bone minerals as they age, giving them higher metabolisms and making them less likely to develop osteoporosis.
Bulking Up
A woman is not engineered to develop huge bulging muscles like men. Women have low levels of testosterone in their bodies, about one tenth of what men have, and testosterone is the primary stimulus for muscular growth. So, even when women strength train, they will not be able to raise their metabolisms to the rate of a man's.
Happy Marriage
Just two years after marriage, women start gaining 2 - 5 pounds of fat a year. The reason is that they begin to pick up the habits of their husbands who naturally eat 35% more than them to maintain their speedy metabolisms. Women also traditionally do the cooking and tend to eat as they cook, during the meal and during the clean up.
Phew! I am not sharing this information because I want you to get a divorce or not have children. I am committed to helping your understand why fat loss may feel like an uphill battle for you. The great news is that with the right fitness program and healthful eating plan, a lean, feminine, firm and fit body can be yours. Exercise is the very best fountain of youth and even better, the results are guaranteed!
Kelli Calabrese - MS, CSCS, 2004 Personal Trainer of the Year. Kelli is a Clinical Exercise Physiologist and 20 year fitness industry leader. She is the author of Feminine, Firm & Fit - Building A Lean Strong Body in 12 Weeks. She has 23 fitness, nutrition and lifestyle related certifications and is available for personal training, online training, iPod workouts, phone coaching, grocery shopping tours, seminarsmedia appearances. Kelli's personal mission is to provide individuals with the tools to make health, fitness and wellness a permanent part of their lives.
Exclusive Article By Kelli Calabrese MS, CSCS, ACE
Despite your obsession with thinness, somehow your body has not connected to your mind and each Monday as you creep on the scale you become more desperate. Do you look at your body in the mirror and wonder how fat seems to be growing in places its never been? If this sounds familiar, don't despair! I'll share with you some hidden secrets that can help you understand why you may be getting fatter rather than fitter and why fat loss is a greater challenge for women than men!
Father Time - Beginning in our mid-20s, women lose approximately 7 pounds of muscle mass and gain 15 pounds of fat every decade. (Men lose about 5 pounds of muscle a decade) So, by our mid-40s, we will have lost almost 15 pounds of metabolically active muscle and replaced it with 30 pounds of sluggish fat (if you are not exercising). While the scale tells us that we are only 15 pounds heavier, our metabolism has been dramatically reduced and body composition has changed in unfavorable proportions. The good news is that these changes are, in large part, the result of inactivity and can be reversed with exercise.
Unfortunately it gets worse for women. After menopause, the rate of muscle loss doubles going from 7 pounds a decade to 14 pounds. By the time a woman is in her 60's she can have as little as 20 - 30 pounds of muscle left so not only is she displeased with her figure, but she is more prone to falls and breaking bones.
Also with age, the skin begins to lose its elasticity, sag and lose its ability to contain fat giving a rippled appearance often referred to as cellulite. The dimpled effect is caused by the fibers of connective tissue losing elasticity and allowing the fat to seep through like yogurt through cheesecloth. Yuck!
Muscle is what drives your metabolism. For every pound of muscle on your body you need 35 - 50 calories per day to sustain it. For every pound of fat on your body, you need a modest 2 calories per day. Hint: begin strength training today!
Female Fat is Different from Male Fat
Men and women do not live in an equal world when it comes to our bodies and specifically body fat. Men are taller with larger muscles and bones and a faster metabolism. At puberty, girls put on fat and boys put on muscle. From fertilization to breastfeeding, women have different physical experiences than men. Although the odds may appear to be stacked against women they can overcome these obstacles and make improvements to their shape and health.
Fat Storage
Women are both blessed and cursed with the ability to store excess body fat. Fat serves an important biological purpose by helping to insulate the body, pad the internal organs and provide energy. And nature has also cleverly designed women's bodies to carry almost double the amount of body fat as men because we bear and nourish babies. Fat is the primary energy source our bodies use to support fetal development. Therefore, to keep it available for the developing fetus, our bodies tend to store extra fat in the abs, hips, butt and thighs. Grrrreat!
Unfortunately, we don't have control over where our fat cells decide to swell and shrink, but we can make great strides in helping the cells release fat by exercising.
In order for fat to be metabolized, it must be released from the fat cell and be transported by the bloodstream, where it is shunted to the liver and other active tissues to be used as fuel. Unfortunately, blood flow to fatty tissues is poor compared to the circulation in muscles and organs. So, fat regions tend to remain fat partially due to poor blood circulation.
The less circulation-stimulating exercise we perform, the more our bodies are inclined to accumulate fat, although more blame tends to lie with greater food intake.
Hormones
Estrogen is a hormone responsible for secondary female sex characteristics and can influence the body's enzymes to store fat in the lower body, while suppressing the storage of fat in the upper body. Women may have noticed that when they diet, the first place they see lost inches is in your bust area. Drats!
During pregnancy and the menstrual cycle, hormones encourage the fat cells to retain water. The water retention slows down circulation and makes it more difficult to mobilize fat. The good news is that exercise can help to regulate hormone responses and ultimately become fat releasing machines.
The other main hormone women produce is progesterone. Progesterone affects appetite and mood. It makes you hungrier during the second half of your menstrual cycle and is responsible for your ravenous appetite during pregnancy. Progesterone can also make you feel sluggish, sleepy and therefore less inclined to exercise. Women who take birth control pills gain on average 3 to 5 pounds as a side effect.
Pregnancy
Throughout pregnancy, fat cells not only expand, but they can multiply in number. When pregnancy is over, those fat cells remain and are always ready to expand in size whenever your intake of calories surpasses the energy you use. (Take that donut out of your mouth right now!) With each pregnancy, the weight loss dilemma is compounded further. The thyroid gland, which also drives the metabolism, notoriously becomes sluggish during pregnancy in order to help the body hold on to fat.
Menopause
The average age of natural menopause for women in the United States is 51. During peri-menopause (the 10 years prior to menopause), we begin producing less estrogen, which is a protective hormone. We also tend to sleep less and our appetite becomes stimulated. Before we reach that pre-menopausal stage, women typically deposit fat on the hips and thighs. But, as peri-menopause begins, we begin to deposit more fat around the waist and chest.
Genetics
Many generations ago, lean people tended to die younger, so natural selection favored those who were fatter. Over the centuries, a genetic predisposition for fat has been built into our genes. If you take a look at your mother, mother's sisters and female cousins, you may notice a strong resemblance in body types. Some families seem more predisposed to "cellulite" than others.
Unfortunately we cannot change our genetics, but we can choose to express the positive genes. Some women are gifted to naturally look like athletes or models and others can do all of the dieting and training in the world and still have trouble spots.
While genetics does influence where we store body fat, non-genetic influences such as lifestyle, environmental and cultural factors are shown to be more important. You can overcome any weaknesses and trouble spots to a certain degree with balanced strength, cardiovascular and flexibility training - along with making nutritious food choices. You have the ability to transform your body regardless of your inherited traits. Focus on being the best you can be.
Why Men Have It Easier
Compared to women, men are generally quicker to lose weight as a result of regular exercise. They tend to carry their fat in the upper body, and those cells are more prone to release fat than the fat cells in the lower body, where women tend to store extra weight. Women are also more likely to increase their total fat cell count, both at puberty and during pregnancy, which men don't have to deal with.
One of the reasons for this difference between the sexes is that testosterone, the male hormone, stimulates bone and muscle growth. Men don't lose testosterone at the rate that women lose estrogen. As a result, men retain more muscle and more bone minerals as they age, giving them higher metabolisms and making them less likely to develop osteoporosis.
Bulking Up
A woman is not engineered to develop huge bulging muscles like men. Women have low levels of testosterone in their bodies, about one tenth of what men have, and testosterone is the primary stimulus for muscular growth. So, even when women strength train, they will not be able to raise their metabolisms to the rate of a man's.
Happy Marriage
Just two years after marriage, women start gaining 2 - 5 pounds of fat a year. The reason is that they begin to pick up the habits of their husbands who naturally eat 35% more than them to maintain their speedy metabolisms. Women also traditionally do the cooking and tend to eat as they cook, during the meal and during the clean up.
Phew! I am not sharing this information because I want you to get a divorce or not have children. I am committed to helping your understand why fat loss may feel like an uphill battle for you. The great news is that with the right fitness program and healthful eating plan, a lean, feminine, firm and fit body can be yours. Exercise is the very best fountain of youth and even better, the results are guaranteed!
Kelli Calabrese - MS, CSCS, 2004 Personal Trainer of the Year. Kelli is a Clinical Exercise Physiologist and 20 year fitness industry leader. She is the author of Feminine, Firm & Fit - Building A Lean Strong Body in 12 Weeks. She has 23 fitness, nutrition and lifestyle related certifications and is available for personal training, online training, iPod workouts, phone coaching, grocery shopping tours, seminarsmedia appearances. Kelli's personal mission is to provide individuals with the tools to make health, fitness and wellness a permanent part of their lives.
Friday, September 26, 2008
Interval Training and fat loss
This article is a well written piece on the many variations of HIIT training and the different training effects they provide. An excellent resource to any personal trainer.
By Michael Boyle
What is interval training? In the simplest sense, interval training is nothing more than a method of conditioning that uses alternating periods of work and rest. The complicated part of interval training may be figuring out how to use it.
Interval training has been around for decades. However, only recently have fitness enthusiasts around the world been awakened to the value of interval training. The recent popularity of interval training has even given it a new name in the literature. Interval training is often referred to as High Intensity Interval Training (HIIT), and it is now the darling of the fat loss and conditioning worlds.
Research
A recent study done on strength training showed that resistance exercise reversed the genetic fingerprint of elderly people. “The genetic fingerprint [of the elderly participants] was reversed to that of younger people - not entirely, but enough to say that their genetic profile was more like that of young people than old people,” said Simon Melov, director of genomics at the Buck Institute in Novato, California. Although this study actually looked at strength training, the concept could also apply to interval training. Interval training stresses not only the energy system but the muscular system. Another study, done in Canada at McMaster University and often referenced as the Gibala Study after lead researcher Martin Gibala, had a similar result. The Gibala study compared 20 minutes of high intensity interval training, consisting of a 30 second sprint followed by a four minute rest, with 90 to 120 minutes in the target heart rate zone. The result was amazing. Subjects got the same improvement in oxygen utilization from both programs. What is amazing is that the 20 minute program only requires about two minutes and 30 seconds of actual work.
A third study that has become known as the Tabata study again shows the benefits of interval training. Tabata compared moderate intensity endurance training at about 70 percent of VO2 max to high intensity intervals done at 170 percent of VO2 max. Tabata used a unique protocol of 20 seconds work to 10 seconds rest done in seven to eight bouts. This was basically a series of 20 second intervals performed during a four minute span. Again, the results were nothing short of amazing. The 20/10 protocol improved the VO2 max and the anaerobic capabilities more than the steady state program.
Further evidence for the superiority of higher intensity work can be found in the September/October 2006 issue of the ACSM Journal. Dr. David Swain stated “running burns twice as many calories as walking.” This is great news for those who want to lose body fat. I am not a running advocate, but we can put to rest another high intensity (running) versus low intensity (walking) debate.
Do the math. Swain states that a 136 pound person walking will burn 50 calories per mile and proportionally more as the subject’s weight increases. In other words, a 163 pound person, weighing 20 percent more, would burn 20 percent more calories. This means that expenditure goes from 50 to 60 calories, also a 20 percent increase. Swain goes on to state that running at seven miles per hour burns twice as many calories as walking at four mph. This means a runner would burn 100 calories in roughly eight and one half minutes or about 11 calories a minute. The walker at four miles per hour would burn 50 calories in 15 minutes (the time it would take to walk a mile at four miles per hour). That’s less than four calories per minute of exercise.
Interval Training Methods
Work to Rest
There are two primary methods of performing interval training. The first is the conventional work to rest method. The work to rest method uses a set time for work and a set time for rest. Ratios are determined, and the athlete or client rests for generally one, two or three times the length of the work interval before repeating the next bout. The big drawback to the work to rest method is that time is arbitrary. We have no idea what is actually happening inside the body. We simply guess. In fact, for many years, we have always guessed as we had no other “measuring stick.”
Heart Rate
With the mass production of low cost heart rate monitors, we are no longer required to guess. The future of interval training lies with accurate, low cost heart rate monitors. We are no longer looking at time as a measure of recovery, as we formerly did in our rest to work ratios. We are now looking at physiology. What is important to understand is that heart rate and intensity are closely related. Although heart rate is not a direct and flawless measure of either intensity or recovery status, it is far better than simply choosing a time interval to rest. To use the heart rate method, simply choose an appropriate recovery heart rate. In our case, we use 60 percent of theoretical max heart rate using the Karvonen method (see The Problem With Formulas below). After a work interval of a predetermined time is completed, the recovery is simply set by the time it takes to return to the recovery heart rate. When using HR response, the whole picture changes. Initial recovery in well conditioned athletes and clients is often rapid and shorter. In fact, rest to work ratios may be less than 1:1 in the initial few intervals. An example of a typical workout for a well conditioned athlete or client is show below.
Interval 1 - Work 60 sec rest 45 sec*
Interval 2 - Work 60 sec rest 60 sec
Interval 3 - Work 60 sec rest 75 sec
Interval 4 - Work 60 sec rest 90 sec
*In a conventional 2:1, time based program, rest would have been too long for the first three intervals, rendering them potentially less effective. The reverse may be true in a de-conditioned athlete or client. I have seen young, de-conditioned athletes need rest up to eight times as long as the work interval. In fact, we have seen athletes who need two minutes rest after a 15 second interval.
The Problem with Formulas
At least 70 percent of the population does not fit into our age-old theoretical formulas. The 220 minus age formula is flawed on two key points: it doesn’t fit a significant portion of the population, and it is not based on research. Even the developer of the now famous formula admits that his thoughts were taken out of context. The more accurate method is called the Heart Rate Reserve Method or Karvonen formula.
Karvonen Formula: (Max HR- Resting HR) x %+ RHR = THRExample: (200-60) x.8 +60 = 172
The key to the Karvonen formula is that it looks at larger measures of fitness by incorporating the resting heart rate and is therefore less arbitrary.
Additional Physiological Problems
The field of exercise science is in a state of flux unlike anything we have seen in the last 30 years. There is a distinct lack of clarity in the former bedrock of exercise physiology. In the past, we had firm belief in concepts like anaerobic threshold and lactate threshold. But now, the more we know, the more we don’t know. The fact is that we know very little about exercise, lactate, etc., and yet we present ourselves as experts. Here are some simple things I do know that will help you with designing interval programs.
Shorter intervals produce less HR elevation, yet can feel as difficult as longer intervals. In other words, it’s not simply about heart rate elevation.
Intervals of less than a minute don’t elevate HR as significantly as longer intervals. This does not mean they are not beneficial. It only means that the heart needs time to elevate. Strangely enough, you may not recover as rapidly from a shorter interval as you will from a longer interval when the recovery is viewed as a multiple of the work interval. In other words, a 30 second sprint may require a one minute recovery (2:1 rest to work) where a one minute sprint might only require an additional 30 seconds (1.5:1 rest to work).
Shorter intervals (15 to 60 sec) have a higher muscular demand and a lower perceived cardiovascular demand. The cardiovascular demand may be perceived to be lower based on less elevation in heart rate.
Just remember, even though I am recommending heart rate as the best way to dictate interval training, based on the Gibala study, heart rate may not tell the whole story.
Interval Training Recommendations
Rest to Work Ratio
The longer the interval, the shorter the rest as a percentage of the interval. In other words, short intervals with a high muscular demand will require longer rests when viewed as a percentage of the interval. Fifteen second intervals will need at least a 2:1 rest to work ration. Three to one will work better for beginners.
Interval rest recommendations are as follows:
15 seconds. Beginners at least 45 seconds (3:1), more advanced 30 seconds (2:1)
30 seconds. Rest one minute to one minute 30 seconds (3:1 or 2:1)
1 minute. Rest one to two minutes (2:1 or 1:1)
Just remember, as the intervals get longer, the recovery time does not need to be as long as it relates to the interval. In other words, a two minute interval may only need to be followed by a two minute rest.
Aerobic Intervals?
The biggest benefit of interval training is that you can get a tremendous aerobic workout, without the boredom of long steady state bouts of exercises. In fact, you can get superior benefits for both fitness and fat loss by incorporating interval training. If the heart rate is maintained above the theoretical 60 percent threshold proposed for aerobic training, then the entire session is both aerobic and anaerobic. This is why we do almost no “conventional” aerobic training. All of our aerobic work is a by-product of our anaerobic work. My athletes or clients can get their heart rate in the recommended aerobic range for 15 to 20 minutes, yet in some cases, they do only five to seven minutes of actual work.
Modes of Interval Training
Although most people visualize interval training as a track and field concept, our preferred method of interval training is the stationary bike. Although I think running is the theoretical “best” mode of training, the facts are clear. Most Americans are not fit enough to run. In fact, statistics estimate that 60 percent of those who begin a running program will be injured. In a fitness or personal training setting, that is entirely unacceptable. Females, based on the genetics of the female body (i.e., wider hips, narrower knees) are at potentially even greater risk. Physical therapist Diane Lee says it best in her statement, “You can’t run to get fit. You need to be fit to run.”
Interval training can be done on any piece of equipment. However, the most expeditious choice in my opinion will be a dual action bike like the Schwinn AirDyne. The bike allows, in the words of performance enhancement expert Alwyn Cosgrove, “maximum metabolic disturbance with minimal muscular disruption.” In other words, you can work really hard and not injure yourself on a stationary bike.
Fit individuals can choose any mode they like. However, the bike is the best and safest choice. In my mind, the worst choice might be the elliptical trainers. Charles Staley, another noted training expert, has a concept I believe he calls the 180 Principle. Staley advocates doing exactly the opposite of what you see everyone else in the gym doing. I’m in agreement. Walking on a treadmill and using an elliptical trainer seem to be the two most popular modes of training in a gym. My conclusion, supported by Staley’s 180 Principle, is that neither is of much use.
Interval Training Modes in Detail
Running
Maybe the most effective and most likely to cause injury.
A combination of shuttle running (intensive) and tempo running (extensive) are best. Both can be done in standard rest to work format or with a heart rate monitor.
Shuttle runs have both high muscular demand (acceleration and deceleration) and high metabolic demand.
Running is relative. Running straight ahead for 30 seconds is significantly easier than a 30 second shuttle.
Shuttle runs produce more muscular discomfort due to the repeated acceleration and deceleration.
Treadmill Running
A close second to ground based running in both effectiveness and injury potential.
Getting on and off a moving treadmill is an athletic skill and can result in serious injury. Therefore, treadmill interval running is probably not for the average personal training client.
Treadmill speeds are deceiving. For example, 10 MPH is only a six minute mile yet can feel very fast. However, 10 MPH is not a difficult pace for intervals for a well conditioned athlete.
High quality interval treadmills should be able to go to 15 MPH.
Additional Treadmill Drawbacks
Lack of true active hip extension may under train the hamstrings.
In treadmill running, the belt moves, you just stay airborne. Treadmill times do not translate well to running on the ground. This may be due to lack of ground contact time.
Stationary Bike
Dual action bikes like the Airdyne produces a higher HR. This is due to the combined action of the arms and legs.
Probably the best “safe” tool.
Requires limited skill.
Limited potential for overuse injury.
Slideboard
Best “bang for the buck” after the AirDyne.
Added benefits of a standing position and ab and adductor work.
Works great for groups. No adjustment needed.
Safe in spite of “experts.” Some so-called experts have questioned the effect of the slideboard on the knees however, there is nothing more than the anecdotal evidence of a few writers to support this theory.
Climbers and Ellipticals
The key to using any climbing device is to keep the hands and arms off of the equipment.
The StepMill is the least popular, and as Staley points out, the most effective. Think 180 again. If it’s popular, it’s probably not good.
Conventional Stairclimbers are easier to abuse than the StepMill. Many users ramp up the speed while allowing the arms to do the majority of the work. Keep your hands off the rails. If balance is poor, keep the speed low until balance improves.
The elliptical machine is most popular because it is easiest. This is nothing more than human nature at work. Discourage your clients from using an elliptical trainer. If they insist, let them do it on their off days.
Research continues to mount that interval training may improve fitness better than steady state work, so if you or your clients are after results, interval training is the way to go.
References:
Resistance Exercise Reverses Aging in Human Skeletal Muscle." Simon Melov, Mark Tarnopolsky, Kenneth Beckman, Krysta Felkey and Alan Hubbard PLoS ONE 2(5): e465. doi:10.1371/journal.pone.
“Short Term Sprint Interval Versus Traditional Endurance Training: Similar Initial Adaptations in Human Skeletal Muscle and Exercise Performance Journal of Physiology Sept 2006, Vol 575 Issue 3.
Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Tabata I, Nishimura K, Kouzaki M, Hirai Y, Ogita F, Miyachi M, Yamamoto K. Department of Physiology and Biomechanics, National Institute of Fitness and Sports, Kagoshima Prefecture, Japan.
September/October ACSM Health and Fitness Journal. Dr. David Swain Moderate or Vigorous Intensity Exercise: What Should We Prescribe?
By Michael Boyle
What is interval training? In the simplest sense, interval training is nothing more than a method of conditioning that uses alternating periods of work and rest. The complicated part of interval training may be figuring out how to use it.
Interval training has been around for decades. However, only recently have fitness enthusiasts around the world been awakened to the value of interval training. The recent popularity of interval training has even given it a new name in the literature. Interval training is often referred to as High Intensity Interval Training (HIIT), and it is now the darling of the fat loss and conditioning worlds.
Research
A recent study done on strength training showed that resistance exercise reversed the genetic fingerprint of elderly people. “The genetic fingerprint [of the elderly participants] was reversed to that of younger people - not entirely, but enough to say that their genetic profile was more like that of young people than old people,” said Simon Melov, director of genomics at the Buck Institute in Novato, California. Although this study actually looked at strength training, the concept could also apply to interval training. Interval training stresses not only the energy system but the muscular system. Another study, done in Canada at McMaster University and often referenced as the Gibala Study after lead researcher Martin Gibala, had a similar result. The Gibala study compared 20 minutes of high intensity interval training, consisting of a 30 second sprint followed by a four minute rest, with 90 to 120 minutes in the target heart rate zone. The result was amazing. Subjects got the same improvement in oxygen utilization from both programs. What is amazing is that the 20 minute program only requires about two minutes and 30 seconds of actual work.
A third study that has become known as the Tabata study again shows the benefits of interval training. Tabata compared moderate intensity endurance training at about 70 percent of VO2 max to high intensity intervals done at 170 percent of VO2 max. Tabata used a unique protocol of 20 seconds work to 10 seconds rest done in seven to eight bouts. This was basically a series of 20 second intervals performed during a four minute span. Again, the results were nothing short of amazing. The 20/10 protocol improved the VO2 max and the anaerobic capabilities more than the steady state program.
Further evidence for the superiority of higher intensity work can be found in the September/October 2006 issue of the ACSM Journal. Dr. David Swain stated “running burns twice as many calories as walking.” This is great news for those who want to lose body fat. I am not a running advocate, but we can put to rest another high intensity (running) versus low intensity (walking) debate.
Do the math. Swain states that a 136 pound person walking will burn 50 calories per mile and proportionally more as the subject’s weight increases. In other words, a 163 pound person, weighing 20 percent more, would burn 20 percent more calories. This means that expenditure goes from 50 to 60 calories, also a 20 percent increase. Swain goes on to state that running at seven miles per hour burns twice as many calories as walking at four mph. This means a runner would burn 100 calories in roughly eight and one half minutes or about 11 calories a minute. The walker at four miles per hour would burn 50 calories in 15 minutes (the time it would take to walk a mile at four miles per hour). That’s less than four calories per minute of exercise.
Interval Training Methods
Work to Rest
There are two primary methods of performing interval training. The first is the conventional work to rest method. The work to rest method uses a set time for work and a set time for rest. Ratios are determined, and the athlete or client rests for generally one, two or three times the length of the work interval before repeating the next bout. The big drawback to the work to rest method is that time is arbitrary. We have no idea what is actually happening inside the body. We simply guess. In fact, for many years, we have always guessed as we had no other “measuring stick.”
Heart Rate
With the mass production of low cost heart rate monitors, we are no longer required to guess. The future of interval training lies with accurate, low cost heart rate monitors. We are no longer looking at time as a measure of recovery, as we formerly did in our rest to work ratios. We are now looking at physiology. What is important to understand is that heart rate and intensity are closely related. Although heart rate is not a direct and flawless measure of either intensity or recovery status, it is far better than simply choosing a time interval to rest. To use the heart rate method, simply choose an appropriate recovery heart rate. In our case, we use 60 percent of theoretical max heart rate using the Karvonen method (see The Problem With Formulas below). After a work interval of a predetermined time is completed, the recovery is simply set by the time it takes to return to the recovery heart rate. When using HR response, the whole picture changes. Initial recovery in well conditioned athletes and clients is often rapid and shorter. In fact, rest to work ratios may be less than 1:1 in the initial few intervals. An example of a typical workout for a well conditioned athlete or client is show below.
Interval 1 - Work 60 sec rest 45 sec*
Interval 2 - Work 60 sec rest 60 sec
Interval 3 - Work 60 sec rest 75 sec
Interval 4 - Work 60 sec rest 90 sec
*In a conventional 2:1, time based program, rest would have been too long for the first three intervals, rendering them potentially less effective. The reverse may be true in a de-conditioned athlete or client. I have seen young, de-conditioned athletes need rest up to eight times as long as the work interval. In fact, we have seen athletes who need two minutes rest after a 15 second interval.
The Problem with Formulas
At least 70 percent of the population does not fit into our age-old theoretical formulas. The 220 minus age formula is flawed on two key points: it doesn’t fit a significant portion of the population, and it is not based on research. Even the developer of the now famous formula admits that his thoughts were taken out of context. The more accurate method is called the Heart Rate Reserve Method or Karvonen formula.
Karvonen Formula: (Max HR- Resting HR) x %+ RHR = THRExample: (200-60) x.8 +60 = 172
The key to the Karvonen formula is that it looks at larger measures of fitness by incorporating the resting heart rate and is therefore less arbitrary.
Additional Physiological Problems
The field of exercise science is in a state of flux unlike anything we have seen in the last 30 years. There is a distinct lack of clarity in the former bedrock of exercise physiology. In the past, we had firm belief in concepts like anaerobic threshold and lactate threshold. But now, the more we know, the more we don’t know. The fact is that we know very little about exercise, lactate, etc., and yet we present ourselves as experts. Here are some simple things I do know that will help you with designing interval programs.
Shorter intervals produce less HR elevation, yet can feel as difficult as longer intervals. In other words, it’s not simply about heart rate elevation.
Intervals of less than a minute don’t elevate HR as significantly as longer intervals. This does not mean they are not beneficial. It only means that the heart needs time to elevate. Strangely enough, you may not recover as rapidly from a shorter interval as you will from a longer interval when the recovery is viewed as a multiple of the work interval. In other words, a 30 second sprint may require a one minute recovery (2:1 rest to work) where a one minute sprint might only require an additional 30 seconds (1.5:1 rest to work).
Shorter intervals (15 to 60 sec) have a higher muscular demand and a lower perceived cardiovascular demand. The cardiovascular demand may be perceived to be lower based on less elevation in heart rate.
Just remember, even though I am recommending heart rate as the best way to dictate interval training, based on the Gibala study, heart rate may not tell the whole story.
Interval Training Recommendations
Rest to Work Ratio
The longer the interval, the shorter the rest as a percentage of the interval. In other words, short intervals with a high muscular demand will require longer rests when viewed as a percentage of the interval. Fifteen second intervals will need at least a 2:1 rest to work ration. Three to one will work better for beginners.
Interval rest recommendations are as follows:
15 seconds. Beginners at least 45 seconds (3:1), more advanced 30 seconds (2:1)
30 seconds. Rest one minute to one minute 30 seconds (3:1 or 2:1)
1 minute. Rest one to two minutes (2:1 or 1:1)
Just remember, as the intervals get longer, the recovery time does not need to be as long as it relates to the interval. In other words, a two minute interval may only need to be followed by a two minute rest.
Aerobic Intervals?
The biggest benefit of interval training is that you can get a tremendous aerobic workout, without the boredom of long steady state bouts of exercises. In fact, you can get superior benefits for both fitness and fat loss by incorporating interval training. If the heart rate is maintained above the theoretical 60 percent threshold proposed for aerobic training, then the entire session is both aerobic and anaerobic. This is why we do almost no “conventional” aerobic training. All of our aerobic work is a by-product of our anaerobic work. My athletes or clients can get their heart rate in the recommended aerobic range for 15 to 20 minutes, yet in some cases, they do only five to seven minutes of actual work.
Modes of Interval Training
Although most people visualize interval training as a track and field concept, our preferred method of interval training is the stationary bike. Although I think running is the theoretical “best” mode of training, the facts are clear. Most Americans are not fit enough to run. In fact, statistics estimate that 60 percent of those who begin a running program will be injured. In a fitness or personal training setting, that is entirely unacceptable. Females, based on the genetics of the female body (i.e., wider hips, narrower knees) are at potentially even greater risk. Physical therapist Diane Lee says it best in her statement, “You can’t run to get fit. You need to be fit to run.”
Interval training can be done on any piece of equipment. However, the most expeditious choice in my opinion will be a dual action bike like the Schwinn AirDyne. The bike allows, in the words of performance enhancement expert Alwyn Cosgrove, “maximum metabolic disturbance with minimal muscular disruption.” In other words, you can work really hard and not injure yourself on a stationary bike.
Fit individuals can choose any mode they like. However, the bike is the best and safest choice. In my mind, the worst choice might be the elliptical trainers. Charles Staley, another noted training expert, has a concept I believe he calls the 180 Principle. Staley advocates doing exactly the opposite of what you see everyone else in the gym doing. I’m in agreement. Walking on a treadmill and using an elliptical trainer seem to be the two most popular modes of training in a gym. My conclusion, supported by Staley’s 180 Principle, is that neither is of much use.
Interval Training Modes in Detail
Running
Maybe the most effective and most likely to cause injury.
A combination of shuttle running (intensive) and tempo running (extensive) are best. Both can be done in standard rest to work format or with a heart rate monitor.
Shuttle runs have both high muscular demand (acceleration and deceleration) and high metabolic demand.
Running is relative. Running straight ahead for 30 seconds is significantly easier than a 30 second shuttle.
Shuttle runs produce more muscular discomfort due to the repeated acceleration and deceleration.
Treadmill Running
A close second to ground based running in both effectiveness and injury potential.
Getting on and off a moving treadmill is an athletic skill and can result in serious injury. Therefore, treadmill interval running is probably not for the average personal training client.
Treadmill speeds are deceiving. For example, 10 MPH is only a six minute mile yet can feel very fast. However, 10 MPH is not a difficult pace for intervals for a well conditioned athlete.
High quality interval treadmills should be able to go to 15 MPH.
Additional Treadmill Drawbacks
Lack of true active hip extension may under train the hamstrings.
In treadmill running, the belt moves, you just stay airborne. Treadmill times do not translate well to running on the ground. This may be due to lack of ground contact time.
Stationary Bike
Dual action bikes like the Airdyne produces a higher HR. This is due to the combined action of the arms and legs.
Probably the best “safe” tool.
Requires limited skill.
Limited potential for overuse injury.
Slideboard
Best “bang for the buck” after the AirDyne.
Added benefits of a standing position and ab and adductor work.
Works great for groups. No adjustment needed.
Safe in spite of “experts.” Some so-called experts have questioned the effect of the slideboard on the knees however, there is nothing more than the anecdotal evidence of a few writers to support this theory.
Climbers and Ellipticals
The key to using any climbing device is to keep the hands and arms off of the equipment.
The StepMill is the least popular, and as Staley points out, the most effective. Think 180 again. If it’s popular, it’s probably not good.
Conventional Stairclimbers are easier to abuse than the StepMill. Many users ramp up the speed while allowing the arms to do the majority of the work. Keep your hands off the rails. If balance is poor, keep the speed low until balance improves.
The elliptical machine is most popular because it is easiest. This is nothing more than human nature at work. Discourage your clients from using an elliptical trainer. If they insist, let them do it on their off days.
Research continues to mount that interval training may improve fitness better than steady state work, so if you or your clients are after results, interval training is the way to go.
References:
Resistance Exercise Reverses Aging in Human Skeletal Muscle." Simon Melov, Mark Tarnopolsky, Kenneth Beckman, Krysta Felkey and Alan Hubbard PLoS ONE 2(5): e465. doi:10.1371/journal.pone.
“Short Term Sprint Interval Versus Traditional Endurance Training: Similar Initial Adaptations in Human Skeletal Muscle and Exercise Performance Journal of Physiology Sept 2006, Vol 575 Issue 3.
Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Tabata I, Nishimura K, Kouzaki M, Hirai Y, Ogita F, Miyachi M, Yamamoto K. Department of Physiology and Biomechanics, National Institute of Fitness and Sports, Kagoshima Prefecture, Japan.
September/October ACSM Health and Fitness Journal. Dr. David Swain Moderate or Vigorous Intensity Exercise: What Should We Prescribe?
The Hierarchy of Fat Loss
This article is so right on it. I read a lot from this author because I am always learning something new that helps me with me clients. I use these techniques in my training as well, it's great to see it documented.
By Alwyn Cosgrove
"Fat loss is an all-out war. Give it 28 days - only 28 days. Attack it with all you have. It's not a lifestyle choice; it's a battle. Lose fat and then get back into moderation. There's another one for you: moderation. Revelation says it best: 'You are lukewarm and I shall spit you out.' Moderation is for sissies."— Dan John, Legend
I've been training people for a long time. I own a gym that has several trainers training several people. Despite all of the athletes we've worked with over the years, by far the single biggest client request has been fat loss. I've made more money from the fat loss market than any other single client group. Over the years, my methods have evolved and been refined by what I see in the gym. Simply put, if I can get 20 pounds of fat off a client faster than my competition, I have a higher demand for my services.
I've written several articles on fat loss and answered countless questions on the topic. One of the questions I get a lot is this: "I'm trying to lose fat. How can I do that without losing strength/speed/muscle?" Basically, powerlifters want to keep powerlifting, mixed martial artists want to keep fighting, and recreational bodybuilders want to maintain their muscle mass, all while losing fat. Their massive fear of negatively impacting their athletic performance by not focusing on it for a short time is largely unfounded.
I think whenever we try to pursue two goals at once, we tend to compromise results. This is usually because we have a limited resource: time. If our goal is to generate fat loss, then using a periodized training approach with a specific fat loss phase (e.g., four weeks, eight weeks, etc.) where we focus exclusively on fat loss will always yield better results in the long term than trying to juggle two goals at once.
For example, a powerlifter trying to drop a weight class or lean out will be better served by not powerlifting for a period of time. By focusing on getting lean and then going back to powerlifting training, he won't fall into the downward spiral of trying to maintain his lifts and get lean at the same time. A 16 week program that includes eight weeks of hardcore fat loss training, followed by eight weeks of powerlifting work, will likely yield better results than 16 weeks of trying to do both simultaneously.
With our regular clients or with ourselves, we're usually extremely limited with time. Most of us can only train three to four times per week. With time being our limiting factor, how do we maximize fat loss? Is there a hierarchy of fat loss techniques? I think so. Before I get into it, I want to share with you something Mike Boyle said when he did a staff training at my facility: "The information presented is my opinion based on over 25 years of coaching experience, communication with several professionals in my field and an incessant desire to better myself and improve the rate and magnitude of my clients' results. I'm not here to argue my opinion versus your opinion. Please ask questions. I'll explain my views but am unlikely to change them."
I don't have 25 years of experience (only 17), but I feel pretty much the same. Here are my thoughts.
The Hierarchy of Fat Loss
Correct nutrition. There's pretty much nothing that can be done to out-train a crappy diet. You quite simply have to create a caloric deficit while eating enough protein and essential fats. There's no way around this.
See #1. Yep. It really is that important. Several trainers have espoused that the only difference between training for muscle gain and training for fat loss is your diet. I think that's a massive oversimplification, but it does reinforce how important and effective correct nutrition is toward your ultimate goal.
Activities that burn calories, maintain/promote muscle mass and elevate metabolism. I think it's fairly obvious that the bulk of calories burned are determined by our resting metabolic rate (RMR). The amount of calories burned outside of our resting metabolism (through exercise, thermic effect of feeding, etc.) is a smaller contributor to overall calories burned per day. We can also accept that RMR is largely a function of how much muscle you have on your body... and how hard it works. Therefore, adding activities that promote or maintain muscle mass will make that muscle mass work harder and elevate the metabolic rate. This will become our number one training priority when developing fat loss programs.
Activities that burn calories and elevate metabolism. The next level of fat loss programming would be a similar activity. We're still looking at activities that eat up calories and increase Exercise Post Oxygen Consumption (EPOC). EPOC is defined scientifically as the "recovery of metabolic rate back to pre-exercise levels." It can require several minutes for light exercise and several hours for hard intervals. Essentially, we're looking for activities that keep us burning more calories after the exercise session.
Activities that burn calories but don't necessarily maintain muscle or elevate metabolism. This is the icing on the cake, adding in activities that'll burn up additional calories but don't necessarily contribute to increasing metabolism. This is the least effective tool in your arsenal as it doesn't burn much outside of the primary exercise session. Let's put this fat loss continuum together in terms of our progressive training hierarchy.
Five Factors for Fat Loss Training
Metabolic Resistance Training - Basically we're using resistance training as the cornerstone of our fat loss programming. Our goal is to work every muscle group hard, frequently and with an intensity that creates a massive "metabolic disturbance" or "afterburn" that leaves the metabolism elevated for several hours post workout. A couple of studies to support this include the following:
STUDY #1: Schuenke MD, Mikat RP, McBride JM. Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management. Eur J Appl Physiol. 2002 Mar;86(5):411-7. Epub 2002 Jan 29.
This study used a circuit training protocol of 12 sets in 31 minutes. EPOC was elevated significantly for 38 hours post workout. Thirty-eight hours is a pretty significant timeframe for metabolism to be elevated. If you trained at 9:00am until 10:00am on Monday morning, you're still burning more calories (without training) at midnight on Tuesday. Can we compound this with additional training within that 38 hours? No research has been done, but I have enough case studies to believe that you can.
STUDY #2: Kramer, Volek et al. Influence of exercise training on physiological and performance changes with weight loss in men. Med. Sci. Sports Exerc., Vol. 31, No. 9, pp. 1320-1329, 1999.
Overweight subjects were assigned to three groups: diet only, diet plus aerobics, diet plus aerobics plus weights. The diet group lost 14.6 pounds of fat in 12 weeks. The aerobic group lost only one more pound (15.6 pounds) than the diet group (training was three times a week starting at 30 minutes and progressing to 50 minutes over the 12 weeks). The weight training group lost 21.1 pounds of fat (44 percent and 35 percent more than diet and aerobic only groups respectively). Basically, the addition of aerobic training didn't result in any real world significant fat loss over dieting alone. Thirty-six sessions of up to 50 minutes is a lot of work for one additional pound of fat loss. However, the addition of resistance training greatly accelerated fat loss results.
STUDY #3: Bryner RW, Ullrich IH, Sauers J, Donley D, Hornsby G, Kolar M, Yeater R. Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet on lean body mass and resting metabolic rate. J Am Coll Nutr. 1999 Apr;18(2):115-21.
The aerobic group performed four hours of aerobics per week. The resistance training group performed two to four sets of eight to 15 reps, 10 exercises, three times per week. V02 max increased equally in both groups. Both groups lost weight. The resistance training group lost significantly more fat and didn't lose any LBM, even at only 800 calories per day. (The reason the calories were so low was to take any dietary variables completely out of the equation and compare the effects of the exercise regime on LBM and metabolism.)
The resistance training group actually increased metabolism compared to the aerobic group, which decreased metabolism. It seems that resistance training is a more significant stress to the body than a starvation diet. In my experience, full body training in a superset, tri-set or circuit format (with non-competing exercises) in a rep range that generates lactic acid (and pushes the lactic acid threshold or LAT) seems to create the biggest metabolic demand. It makes sense: training legs, back and chest will burn more calories and elevate metabolism more than an isolated approach training one of them.
The rep range that seems to work best is the eight to 12 hypertrophy range, although going higher will work just as well with a less trained population. For a powerlifter or an advanced bodybuilder, doing one max effort exercise or heavy, low rep lift is more than enough to maintain your current strength levels. Examples:
Powerlifter Exercise Sequence:
Exercise One: Max Effort Squat, work up to a 3RM
Transitioning into metabolic work
Bodybuilder Exercise Sequence:
1A: Bench press, 2-3 sets of 4-6 reps
1B: Row, 2-3 sets of 4-6 reps
Transitioning into metabolic work
High Intensity Anaerobic Interval Training - The second key "ingredient" in fat loss programming is high intensity interval training (HIIT). Interval work burns more calories than steady state and elevates metabolism significantly more than other forms of cardio. The downside is that it flat-out sucks to do it! The landmark study in interval training was from Tremblay.
STUDY #4: Tremblay A, Simoneau JA, Bouchard C. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism. 1994 Jul;43(7):814-8
This study pitted 20 weeks of endurance training against 15 weeks of interval training:
Energy cost of endurance training = 28661 calories Energy cost of interval training = 13614 calories (less than half)
The interval training group showed a nine times greater loss in subcutaneous fat than the endurance group (when corrected for energy cost). Read that again. Calorie for calorie, the interval training group lost nine times more fat overall. Why? Maybe it's EPOC, an up regulation of fat burning enzyme activity, or straight up G-Flux. I don't care. I'm a real world guy. If the interval training group had lost the same fat as the endurance group, we'd get the same results in less time. That means interval training is a better tool in your fat loss arsenal.
High Intensity Aerobic Interval Training - The next tool we'll pull out is essentially a lower intensity interval method where we use aerobic intervals.
STUDY #5: Talanian, Galloway et al Two weeks of High-Intensity Aerobic Interval Training increases the capacity for fat oxidation during exercise in women. J Appl Physiol (December 14, 2006). doi:10.1152/japplphysiol.01098.2006
This study looked at high-intensity aerobic interval training and its influence on fat oxidation. In summary, seven sessions of HIIT over two weeks induced marked increases in whole body and skeletal muscle capacity for fatty acid oxidation during exercise in moderately active women. In layman's terms, the interval work appeared to "up regulate" fat burning enzymes. Basically, this means we can burn more fat in other activities as a result of this inclusion. In other words, we get some more bang for our buck. I do have a quick disclaimer, though. My colleague Alan Aragon once said, "Caring about how much fat is burned during exercise is equivalent to worrying about how much muscle is built during exercise." In other words, substrate utilization during exercise isn't really an important variable in the big picture of fat loss, total calories burned overall is.
Steady State High Intensity Aerobic Training Tool - This one is just hard cardio work. We're burning calories, but we aren't working hard enough to increase EPOC significantly or to do anything beyond the session itself. But calories do count. Burning another 300 or so calories per day will add up.
Steady State Low Intensity Aerobic Training - This is just activity, going for a walk in the park, etc. It won't burn a lot of calories. It won't increase muscle or EPOC. There isn't very much research showing that low intensity aerobic training actually results in very much additional fat loss, but you're going to have to really work to convince me that moving more is going to hurt you when you're in fat attack mode.
Putting It All Together: Time Management
You'll notice that this is perhaps the opposite recommendations from what you typically read in the mainstream media. Usually fat loss recommendations start with low intensity aerobics, progress to high intensity aerobics and then intervals. Finally, when you're "in shape," they recommend resistance training.
My approach to massive fat loss is attacking from the complete opposite of the norm. If you're a professional bodybuilder, then you typically have extra time to add in cardio and do extra work to get lean. A "real world" client with a job and a family can rarely afford additional time; therefore, we need to look at our training in a more efficient manner and focus on our time available first, then design our programming based on that.
If you have three hours per week, use only #1 above: metabolic resistance training This can be three one-hour training sessions or four 45-minute training sessions. It doesn't seem to matter. However, once you're getting three hours per week of total body resistance training, in my experience, I haven't seen an additional effect in terms of fat loss by doing more. My guess is that, at that point, recovery starts to become a concern and intensity is impaired. This type of training involves barbell complexes, supersets, tri-sets, circuits, EDT work, kettlebell combos, etc.
If you have three to five hours, use #1 and # 2: weight training plus high intensity interval work. At this point, any additional work is usually in the form of high intensity interval training. I'm looking to burn up more calories and continue to elevate EPOC. Interval training is like putting your savings into a high return investment account. Low intensity aerobics is like hiding it under your mattress. Both will work, but the return you get is radically different.
If you have five to six hours available, add #3: aerobic interval training. Aerobic intervals win out at this point because it's still higher intensity overall than steady state work, so it burns more calories. There appears to be a fat oxidation benefit, and it will still be easier to recover from than additional anaerobic work.
If you have six to eight hours available, add #4. If you're not losing a lot of fat with six hours of training already, then I'd be taking a very close look at your diet. If everything is in place, but we just need to ramp up fat loss some more (e.g., for a special event: a photo shoot, high school reunion, etc.), then we'll add in some hard cardio such as a long run or bike ride with heart rate at 75 percent of max or higher.
Why not do as much of this as possible then? Well, the goal is to burn as many calories as we can without negatively impacting the intensity of our higher priority activities. If I have more time than that, I'll add # 5. I don't think most of us have more than eight hours of training time available per week. But if we do, this is when any additional activity will help to burn up calories, which is never a bad thing. A lot of fighters have used this activity to help make weight. This works because it burns up calories but doesn't leave you tired for your strength training, sparring or technical work. That's the key with the addition of this activity: get your body moving and burn up some additional calories but not to work so hard that it inhibits recovery and negatively affects our other training.
The research and the real world don't really show massive changes from the inclusion of this type of activity. However, I think everything has its place. Remember, this is a hierarchy of training, and this is fifth on the list for a reason. Smart guys call this NEAT (Non Exercise Activity Thermogenesis). I call it moving a wee bit more than normal.
Keep in mind that all I've said here is that harder training works better than easier training. It really is that simple. To conclude, I agree with coach Dan John. Attack body fat with a passion and a single minded goal. The best way to do this is with an all-out assault implementing the hierarchy I described above.
Top 10 Supplement Facts You Probably Didn't Know
This is a terrific article on nutritional supplements and helps to clarify a lot of the truths and myths about nutritional supplements.
By Joe Cannon
It is ironic that in this age of information, people continue to be confused about supplements. While in America alone, about 20 billion dollars annually are spent on vitamins, minerals, herbs, amino acids and other nutritional products, studies still show that people in all walks of life (including fitness professionals) need a good foundation in basic supplement information to help them make informed decisions about which products might best suit their individual needs. Because of this, the following is a list of what I feel are the top 10 supplements facts that can help save you time and money - and get the most out of the products you use.
Fact #1. Natural vitamins are not better than synthetic vitamins.
A common mistake made not only by the general public but also by many fitness professionals as well is that vitamins made in nature are superior to synthetically-made vitamins. The fact is that the chemical structure of synthetic and natural vitamins is basically identical. In other words, synthetic vitamin C looks the same as natural vitamin C. This means that your body cannot tell the difference between them. In some instances, the absorption of vitamins can differ between natural and synthetic, but this does not always favor natural vitamins. For example, folic acid, common among prenatal vitamins, is actually the synthetic version of the B vitamin, folate. Folic acid is used in prenatal vitamins because it is better absorbed.
Fact #2. Soy can help reduce cholesterol levels.
Many people have heard that soy may help cholesterol levels but most have no idea how much might help. For soy to have an impact on cholesterol, studies show between 25 to 50 grams of soy per day is going to be needed. So, those who are supplementing with soy-containing foods and/or supplements and not seeing a reduction in cholesterol may simply not be eating enough. Most soy products in the US list the amount they contain on their labels, which makes it easy to track how much soy you are getting.
Keep in mind that most research for soy reducing cholesterol is on people who eat soy-containing foods. This leaves open the possibility that isolated soy ingredients, often found in supplements, may not have the same effect as eating soy itself. Regardless, if soy is going to help, it is important to combine it with a diet that is also low in saturated fat to obtain the best results.
Fact #3. Vitamins do not give us energy.
Some people may take massive amounts of vitamins (especially B vitamins) in the hopes that they will provide more pep to get through hectic days. This is why you often see a lot of B vitamins in energy drinks. However, a problem arises when it becomes known that vitamins do not contain any usable energy (calories). Vitamins do help us extract energy from food and process it. In a malnourished person, such vitamins may indeed help, but for those who eat an even halfway decent diet, vitamins alone are unlikely to improve energy levels. Remember, vitamins and food work in concert with each other to keep us healthy and provide us with the energy we need.
Fact #4. Glucosamine may help arthritis.
Many studies over the last several years found that glucosamine may help reduce arthritis-related pain. For glucosamine to work, you must have osteoarthritis. Of the over 100 types of arthritis known to exist, osteoarthritis is the most common and results when the cartilage between bones wears away. This is the type of arthritis that responds to glucosamine. While the degree of osteoarthritis and length of time you have it may impact success with this nutrient, studies tend show that four to eight weeks of glucosamine supplementation may be needed before results are observed. For best results, look for glucosamine sulfate as this form has the most evidence that it might help.
Fact #5. Natural does not always mean safe.
A common mantra repeated on many web sites today is that because supplements are natural, they are automatically safe for everyone. On the contrary, some supplements, if used by the wrong people may have significant side effects. For example, St. John’s wort, which is typically used for depression, may interact with not only antidepressant drugs but also those used to treat cancer and AIDS. Vitamin E might reduce the blood’s ability to clot. This is the reason why doctors typically tell their patients to stop using vitamin E before surgery. While many supplements are indeed safe, it is also true that people should know what they put in their bodies.
Fact #6. To build the most muscle, eat your protein after working out.
Frequently, I am asked the question, “When is the best time to eat protein, before or after exercise?” While your body will absorb protein no matter when you eat it, new research suggests that after exercise may be better than before exercise. In a study of older individuals who lifted weights, researchers found that people who ate protein immediately after exercise built more muscle than seniors who ate protein two hours later. While this study investigated the effects of protein and strength training in seniors, there is little reason to doubt that the same effect would not be seen in younger persons. If you like to eat protein before exercise, that’s fine. Just remember to also eat some protein (and carbs) preferably within 30 to 60 minutes after exercise to get the best results.
Fact #7. The government does regulate supplements.
It’s often stated that the US government doesn’t regulate supplements. In reality, it does, but the regulations are different than those used for medications. The government has a very lengthy definition to describe what can and cannot be called a “supplement.” While this does allow for a wide range of products to be sold, the definition does have limits. For example, some hormones are not permitted to be sold as supplements. Another stipulation is that supplement companies cannot make specific claims that a product can treat or cure any diseases or conditions. Doing so might confuse people and make the product appear to be like a drug.
In contrast, supplement labels can list what are called structure/function claims. These claims make reference to how a supplement is involved in helping the body. For example, the claim that a supplement helps keep bones strong is a structure/function claim. Structure/function claims are pretty easy to identify because they usually contain words like supports, aids or maintains.
Fact #8. You CAN absorb more than 40 grams of protein at a time.
There is an urban legend circulating through some fitness circles that maintains that people can only absorb a certain amount of protein per meal. Usually, people say this amount is about 40 grams. This may be why some protein bars and shakes usually do not contain much more than this amount. Regardless, while we can indeed utilize more than 40 grams of protein per meal, the real question is whether or not all of that protein is going to build and maintain muscle. This is a much harder question to answer and depends on your exercise routine, how often you work out and how much rest you get, to name a few.
Fact #9. Extra vitamins will not make you a better athlete.
While a good quality multivitamin is probably something to consider, many studies have found that extra vitamins do not make people stronger, faster or improve any exercise-related activity. As a rule, people who exercise regularly tend to eat more food and make healthier food choices overall. Food is also a very good source of vitamins. So the more food people are eating, the more vitamins they tend to eat as well.
Fact #10. Even if you eat a healthy diet, you still benefit from nutritional supplements.
Sometimes people email me and ask, “Do I need supplements if I eat well”? It turns out that the answer appears to depend on who you are. Research shows that some supplements may benefit certain groups of people when used above what is normally consumed in a typical diet. For example, it is well known that as people grow older, they tend to eat less. This can have disastrous consequences by leading to muscle and strength loss and a reduced quality of life. Some new research is finding that the branch chain amino acids (leucine, isoleucine and valine) can stimulate appetite in older adults. Potentially, if you can stimulate appetite, this might lead to stronger muscles and a better chance of remaining independent to a ripe old age. Another example is the amino acid glutamine. Studies tend to show that when consumed at higher amounts than is normally eaten, glutamine may lead to shorter hospital stays and increased body weight in some cancer patients.
There is no doubt that for most people, a balanced diet that’s rich in fruits, vegetables and grains is still a great first step to staying healthy. For those who have special needs or concerns or who want to see what else they can do to stay fit, a quality-made supplement may be something to discuss with your physician.
References:
Anderson JW et al. (1995). Meta-analysis of the effects of soy protein intake on serum lipids. New England Journal of Medicine, 333,5,276-282.
Cannon, Joe (2006). Nutritional Supplements: What Works and Why. A Review from A to Zinc and Beyond. www.joe-cannon.com
Dietary Supplement Health and Education act of 1994.
Esmarck B et al. (2001). Timing of postexercise protein intake is important for muscle hypertrophy with resistance training in elderly humans. Journal of Applied Physiology 535,1,301-311.
Kleiner, S. (1998). Power Eating. Human Kinetics. www.humankinetics.com
McArdle, W. D., Katch, F. I., Katch, V. L. (1999). Sport & Exercise Nutrition. Lippincott, Williams & Wilkins.
Richy F et al. (2003). Structural and symptomatic efficacy of glucosamine and chondroitin in knee osteoarthritis: a comprehensive meta-analysis. Archives of Internal Medicine, 163,1514-1522.
Nutrient Timing
This article was selected because I am asked so much about what types of foods to eat and at what time of day, especially around workout times.
By Chris Mohr
You’ve probably heard that breakfast is the most important meal of the day. While this is difficult to refute, pre- and post-workout nutrition are tied for a close second, with peri- nutrition just a nose behind. Refueling immediately post-workout is probably not a new concept. Working out depletes glycogen (the storage form of carbohydrate) and promotes protein breakdown (catabolism). Eating the proper nutrients soon after a workout will help replenish this glycogen and enhance protein building (anabolism). Always remember that working out is merely a stimulus needed to enhance muscle growth and recovery. However, it’s the actual time between workouts when your muscles grow.
The late Mike Mentzer always used a great analogy when discussing training. Lifting weights is like digging a hole in your muscles: if you continue to train and train without allowing for adequate recovery, the hole, per se, will only get bigger. Although he was speaking more in terms of overtraining, this same philosophy can be adopted to nutrition.
If you continue to train and don’t feed your body the nutrients it needs (adequate energy via high nutrient macronutrients), the hole will continue to grow deeper. Refueling the body allows for growth (i.e., you fill the hole from training with new lean body mass). Ultimately, over time this hole will not only “fill in” but will begin to overcompensate by overflowing or growing larger by building more lean body mass. Make sense? Extrapolating this example to nutrition and what you now know happens during rest, you should be well-aware that refueling your body around your workouts is crucial for recovery and optimal performance. Since this is not a new discovery, this article will concentrate more on pre- and post-workout nutrition. Several recent studies have demonstrated the importance of this concept, so let’s take a look.
As I mentioned, training results in muscle protein breakdown. Therefore, it makes sense that the higher the baseline protein status, the less negative impact training would have. To look at this simplistically, if you start at 100 percent protein status and go down to 50 percent from training, it would be better than starting at 50 percent and going down to 0 percent from training. In the second example you would always be trying to get up to 100 percent, whereas if you consistently fed your body the nutrients it needs, you would be better off.
A recent study investigated whether ingestion of a supplement (six grams of essential amino acids and 35 grams of sucrose) taken immediately before or after a training bout would alter the net protein balance in muscle. Interestingly, the authors noticed a significantly greater increase in those taking the pre-workout supplement compared to those taking a post-workout supplement. It appears that the mechanism here is there were more amino acids (remember, these are the building blocks of protein) available for the working muscle. Moreover, this effect carried over so that there was enhanced availability of amino acids for at least the first hour of the workout. So, you ask, “What if my workouts last more than an hour?”
Well, maybe it’s time to refeed your body some more nutrients during your workout. Why should you hinder your workout because your muscles are tired, hungry and just plain beat up? Race car drivers have the fastest, top notch cars available. However, during the Indy 500, they need to stop to refuel. Think of your muscles as race cars. If you don’t give them the fuels they need, they won’t perform.
So now the question is not only if you should feed your body before and/or during a workout, but what should you feed your body at these times. As I discussed in the previous study, participants received six grams of essential amino acids (equivalent to approximately 12 to 15 grams of whole proteins) and 35 grams of sucrose (carbohydrate). In terms of protein, there are obviously a million choices. But I don’t think gnawing on a filet mignon on your way to the gym is intelligent. As you are all aware, there are also a number of protein powders available (i.e., whey, casein, soy, etc). Furthermore, the processing of these proteins differs too (hydrolysates, isolates and concentrates). Wow, this is starting to get a bit technical. Let’s cut to the chase.
Studies have shown that whey protein, when consumed independent of any other foods, is absorbed more rapidly than casein protein. Although most of the time foods are often combined with one another, it’s safe to say whey is generally absorbed more rapidly. In terms of the various processing methods, taking one over the other will not make or break your muscle gains. Therefore, if taking a protein supplement prior to a workout, it would be best to take a quality whey protein supplement. Similarly, if taking a product during or after a workout, whey would take the cake. This is because you want a protein that’s rapidly available to your muscles. You don’t want to be sitting at the gym with a stomach full of protein powder sloshing around. Try a set of squats like that! With that said, mixing whey protein with some carbohydrates (either via powder or your favorite carbohydrate product) would be wise.
There are a number of pre-designed formulas on the market. In general, it would be best to stick with a carbohydrate:protein ratio of approximately 3 or 4:1 (e.g., for every 30 or 40 grams of carbohydrate, you should have 10 grams of protein). This could be a great thing to drink slowly on the way to the gym and continue to sip throughout your workout. Then, be sure to consume sufficient energy immediately after your workout and continue to refeed your body throughout the day. Of course, whole foods provide more nutrients than any supplement can provide, but carbohydrate:protein supplements are much more applicable and easily digested, so they are useful immediately before, during and after workouts.
So now let’s get back to the frequency of eating statement from the beginning. Utilizing the recommendations from my last piece on meal frequency, plus those in this column, one would be eating about eight times per day. Without getting into meal specifics, here’s an example of a day:
Meal 1 - Breakfast
Meal 2 - Pre-workout drink
Workout
Meal 3 - During workout drink
Meal 4 - Post-workout drink
Meal 5 - Lunch
Meal 6 - Afternoon snack
Meal 7 - Dinner
Meal 8 - Evening snack
Of course, when I use the word “snack,” I am referring to a nutrient dense food, such as low-fat yogurt, fruit, etc. rather than what most Americans consider a snack. As long as your energy intake is sufficient for muscle growth and enhanced recovery, but not so high it’s resulting in fat storage, you’re on the way to a new you. The best judge of that is the mirror, not the scale or anyone else. Only you can set goals for yourself and shoot to achieve those. Don’t let anyone or anything get in your way.
By Chris Mohr
You’ve probably heard that breakfast is the most important meal of the day. While this is difficult to refute, pre- and post-workout nutrition are tied for a close second, with peri- nutrition just a nose behind. Refueling immediately post-workout is probably not a new concept. Working out depletes glycogen (the storage form of carbohydrate) and promotes protein breakdown (catabolism). Eating the proper nutrients soon after a workout will help replenish this glycogen and enhance protein building (anabolism). Always remember that working out is merely a stimulus needed to enhance muscle growth and recovery. However, it’s the actual time between workouts when your muscles grow.
The late Mike Mentzer always used a great analogy when discussing training. Lifting weights is like digging a hole in your muscles: if you continue to train and train without allowing for adequate recovery, the hole, per se, will only get bigger. Although he was speaking more in terms of overtraining, this same philosophy can be adopted to nutrition.
If you continue to train and don’t feed your body the nutrients it needs (adequate energy via high nutrient macronutrients), the hole will continue to grow deeper. Refueling the body allows for growth (i.e., you fill the hole from training with new lean body mass). Ultimately, over time this hole will not only “fill in” but will begin to overcompensate by overflowing or growing larger by building more lean body mass. Make sense? Extrapolating this example to nutrition and what you now know happens during rest, you should be well-aware that refueling your body around your workouts is crucial for recovery and optimal performance. Since this is not a new discovery, this article will concentrate more on pre- and post-workout nutrition. Several recent studies have demonstrated the importance of this concept, so let’s take a look.
As I mentioned, training results in muscle protein breakdown. Therefore, it makes sense that the higher the baseline protein status, the less negative impact training would have. To look at this simplistically, if you start at 100 percent protein status and go down to 50 percent from training, it would be better than starting at 50 percent and going down to 0 percent from training. In the second example you would always be trying to get up to 100 percent, whereas if you consistently fed your body the nutrients it needs, you would be better off.
A recent study investigated whether ingestion of a supplement (six grams of essential amino acids and 35 grams of sucrose) taken immediately before or after a training bout would alter the net protein balance in muscle. Interestingly, the authors noticed a significantly greater increase in those taking the pre-workout supplement compared to those taking a post-workout supplement. It appears that the mechanism here is there were more amino acids (remember, these are the building blocks of protein) available for the working muscle. Moreover, this effect carried over so that there was enhanced availability of amino acids for at least the first hour of the workout. So, you ask, “What if my workouts last more than an hour?”
Well, maybe it’s time to refeed your body some more nutrients during your workout. Why should you hinder your workout because your muscles are tired, hungry and just plain beat up? Race car drivers have the fastest, top notch cars available. However, during the Indy 500, they need to stop to refuel. Think of your muscles as race cars. If you don’t give them the fuels they need, they won’t perform.
So now the question is not only if you should feed your body before and/or during a workout, but what should you feed your body at these times. As I discussed in the previous study, participants received six grams of essential amino acids (equivalent to approximately 12 to 15 grams of whole proteins) and 35 grams of sucrose (carbohydrate). In terms of protein, there are obviously a million choices. But I don’t think gnawing on a filet mignon on your way to the gym is intelligent. As you are all aware, there are also a number of protein powders available (i.e., whey, casein, soy, etc). Furthermore, the processing of these proteins differs too (hydrolysates, isolates and concentrates). Wow, this is starting to get a bit technical. Let’s cut to the chase.
Studies have shown that whey protein, when consumed independent of any other foods, is absorbed more rapidly than casein protein. Although most of the time foods are often combined with one another, it’s safe to say whey is generally absorbed more rapidly. In terms of the various processing methods, taking one over the other will not make or break your muscle gains. Therefore, if taking a protein supplement prior to a workout, it would be best to take a quality whey protein supplement. Similarly, if taking a product during or after a workout, whey would take the cake. This is because you want a protein that’s rapidly available to your muscles. You don’t want to be sitting at the gym with a stomach full of protein powder sloshing around. Try a set of squats like that! With that said, mixing whey protein with some carbohydrates (either via powder or your favorite carbohydrate product) would be wise.
There are a number of pre-designed formulas on the market. In general, it would be best to stick with a carbohydrate:protein ratio of approximately 3 or 4:1 (e.g., for every 30 or 40 grams of carbohydrate, you should have 10 grams of protein). This could be a great thing to drink slowly on the way to the gym and continue to sip throughout your workout. Then, be sure to consume sufficient energy immediately after your workout and continue to refeed your body throughout the day. Of course, whole foods provide more nutrients than any supplement can provide, but carbohydrate:protein supplements are much more applicable and easily digested, so they are useful immediately before, during and after workouts.
So now let’s get back to the frequency of eating statement from the beginning. Utilizing the recommendations from my last piece on meal frequency, plus those in this column, one would be eating about eight times per day. Without getting into meal specifics, here’s an example of a day:
Meal 1 - Breakfast
Meal 2 - Pre-workout drink
Workout
Meal 3 - During workout drink
Meal 4 - Post-workout drink
Meal 5 - Lunch
Meal 6 - Afternoon snack
Meal 7 - Dinner
Meal 8 - Evening snack
Of course, when I use the word “snack,” I am referring to a nutrient dense food, such as low-fat yogurt, fruit, etc. rather than what most Americans consider a snack. As long as your energy intake is sufficient for muscle growth and enhanced recovery, but not so high it’s resulting in fat storage, you’re on the way to a new you. The best judge of that is the mirror, not the scale or anyone else. Only you can set goals for yourself and shoot to achieve those. Don’t let anyone or anything get in your way.
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