I discuss a lot here concerning muscle gain and weight loss. Apparently many people assume that the only function of these articles is for people to become muscle bound but that is far from accurate. In reality, the majority of my clients don't want to build bulk, they want to get thin. Go figure. Muscle gain goes hand in hand with weight loss in most cases, especially when starting from scratch with a sedentary individual or someone who has fooled around training for years with nothing to really show for it.
Whatever your goals there is a simple plan for completion. Occams razor applies to fitness. The simplest answer is usually the correct answer. The problem with this theory in regard to training is most people don't know how to apply it. If your goal is to lose weight and you do curls for half of your workout and ab work for the other half you are going to fail and not really understand why. Likewise, high intensity training, interval training, heavy lifts, cardio blasts, all of these training types have their place but may not be right for your goals even though they are sold as the "one size fits all solution".
My solution is simple. Email me for a consultation. Whether your are an ectomorph (hard gainer), mesomorph (athletic build), or an endomorph (solid/soft) there is a solution for your goals but the way in which to get there varies. Unless you have studied different training protocols involving different body types and can see the differences in diet and training then you likely would not understand how to proceed and with good reason. There is a lot of misinformation out there that leaves people confused and deflated.
Yes, the genetically gifted mesomorphs are more suited to bodybuilding and that is why your buddy who joined the gym with you looks like an adonis after 12 weeks of nonsense training while you haven't change one iota. It is easier for that bodytype to put on muscle assuming no other factors beyond training load were changed. If you are an ectomorph or endomorph the variation in load and reps along with how you train and the diet you consume makes a big difference in final appearance.
Don't be discouraged by lack of results, all you need is advice beyond "lift heavy weights that you saw some guy in a magazine lift" in order to obtain the results you want. Get started and don't waste time, email me for a consultation.
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Protein: Keep Your Muscles
An interesting study from this months Journal of the American Medical Association regarding calorie consumption and protein intake. I always instruct my clients to consume .8-1 gram of protein per pound of body weight in order to reach their goals. Most will settle around .8 but initially 1 gram or as much as 1.5 grams can be beneficial. The reason for this is the satiating effects of protein on the body, which reduces overall caloric consumption. Protein is also essential for building lean muscle and from this study it appears simply eating enough of it can save and build a portion of muscle without exercising at all!
This study was not really geared towards showing whether or not consuming protein reduced weight or increased muscle mass. The goal was to determine if protein consumption had the ability to induce weight loss even if one was over consuming calories. Unfortunately, it can not. Wishful thinking but as we all know here the answer to weight loss is a calorie reduction not the consumption of any macronutrient in varying amounts.
The study was small, incorporating only 25 people, but was in a very controlled environment. These study participants lived in a research facility for three months and for two of these months ate 1,000 calories over what they needed to maintain their body weight. One group was assigned a low-protein diet (5%), one a standard diet (15%) and another a high protein diet (25%). All of the groups gained weight, which was obvious because they were all eating additional calories.
The telling point of the study was what "type" of weight they gained. The low protein diet gained approximately 90% of their additional calories as fat but the standard and high protein diet groups stored only 50% as fat indicating that 50% of their gains came in the form of lean muscle. The low protein group lost 1.5 pounds of lean body mass, while the standard and high protein group gained 6 and 7 pounds respectively. It does not indicate the fitness level of those participating beyond "healthy" but a gain in lean muscle mass with no exercise from simply increasing protein indicates they were likely sedentary to begin with. American diets usually consist of high fat, high carb, low protein meals, which packs on the fat. Is it now safe to assume that by simply switching to a high protein diet we can gain back some of or lost lean muscle even without exercise? It flys in the face of logic and other studies to presume so but this study indicates it is possible. Muscles need protein and the RDA appears inadequate to provide the amount required to maintain muscle.
This isn't really an exercise study, all the participants were actually discouraged from exercising and therefore were expected to put on pounds. The study indicates eating a high protein diet while sedentary preserves lean muscle mass and that is a big deal. Even if you don't work out, protein is essential and can save your muscles from wasting. Lean muscle mass is a huge factor in healthy aging, therefore keeping as much of it as possible is necssary for a long and healthy life. We already know resistance training will increase lean muscle but now this study indicates simply eating more protein can prevent muscle waste associated with aging.
The take away here is slight increases in protein will increase lean muscle and reduce fat storage even without exercise. Most individuals assume they know the amount of calories they need to eat but tend to overestimate. Most people who don't exercise eat poorly simply because they feel if they aren't working out they are already unhealth so what is the point of eating right? If these participants were to have consumed a relatively high protein diet without the added calories from fat and carbs it is likely lean muscle mass would have increased the same without the additional fat. Throw in some resistance training and you are well on your way to a lean body.
This study was not really geared towards showing whether or not consuming protein reduced weight or increased muscle mass. The goal was to determine if protein consumption had the ability to induce weight loss even if one was over consuming calories. Unfortunately, it can not. Wishful thinking but as we all know here the answer to weight loss is a calorie reduction not the consumption of any macronutrient in varying amounts.
The study was small, incorporating only 25 people, but was in a very controlled environment. These study participants lived in a research facility for three months and for two of these months ate 1,000 calories over what they needed to maintain their body weight. One group was assigned a low-protein diet (5%), one a standard diet (15%) and another a high protein diet (25%). All of the groups gained weight, which was obvious because they were all eating additional calories.
The telling point of the study was what "type" of weight they gained. The low protein diet gained approximately 90% of their additional calories as fat but the standard and high protein diet groups stored only 50% as fat indicating that 50% of their gains came in the form of lean muscle. The low protein group lost 1.5 pounds of lean body mass, while the standard and high protein group gained 6 and 7 pounds respectively. It does not indicate the fitness level of those participating beyond "healthy" but a gain in lean muscle mass with no exercise from simply increasing protein indicates they were likely sedentary to begin with. American diets usually consist of high fat, high carb, low protein meals, which packs on the fat. Is it now safe to assume that by simply switching to a high protein diet we can gain back some of or lost lean muscle even without exercise? It flys in the face of logic and other studies to presume so but this study indicates it is possible. Muscles need protein and the RDA appears inadequate to provide the amount required to maintain muscle.
This isn't really an exercise study, all the participants were actually discouraged from exercising and therefore were expected to put on pounds. The study indicates eating a high protein diet while sedentary preserves lean muscle mass and that is a big deal. Even if you don't work out, protein is essential and can save your muscles from wasting. Lean muscle mass is a huge factor in healthy aging, therefore keeping as much of it as possible is necssary for a long and healthy life. We already know resistance training will increase lean muscle but now this study indicates simply eating more protein can prevent muscle waste associated with aging.
The take away here is slight increases in protein will increase lean muscle and reduce fat storage even without exercise. Most individuals assume they know the amount of calories they need to eat but tend to overestimate. Most people who don't exercise eat poorly simply because they feel if they aren't working out they are already unhealth so what is the point of eating right? If these participants were to have consumed a relatively high protein diet without the added calories from fat and carbs it is likely lean muscle mass would have increased the same without the additional fat. Throw in some resistance training and you are well on your way to a lean body.
Building Strength On Dysfunction
What Is Strength on Dysfunction
I have had a lot of people ask me what this means so I want to clarify it so we are all on the same page going forward.
We have already discussed that the basic fundamentals of weight training are necessary for anyone that wants to pick up a weight. If you are doing any kind of resistance training you need to have already mastered the basics and should be able to lift them with considerable weight before moving on. How much weight that means is for another article. This not only builds strength but makes the body less injury prone by correcting imbalances created from years of curls with no tricep work or years of bench pressing with no back work.
The body works in symmetry with itself and there is a give and take. One muscle is the agonist and the other the antagonist. This is required for certain muscle pairings because a muscle can not push itself back into place; it must be pulled by another muscle. For instance, the bicep in a bicep curl is the agonist and the tricep is the antagonist. The bicep is contracting and the tricep is assisting this movement by lengthening. If one is worked and not the other an imbalance is created, which is only going to lead to injury. The more this imbalance is allowed to grow the higher the risk. When weight is then put on this dysfunction the path is set for a big problem.
How Does This Happen
I will illustrate an instance in which I have seen this occur and where it is most common. Many of you have probably seen this as well to some degree.
The individual that loves the bench press. It is like men have to go to this. Of course it is a valuable training tool but a lot of men use it exclusively as though there is no other way to train the chest. We will call this man, Alpha1. Alpha1 likes the bench. He shows up and puts 225 on it right off the bat. Not a big deal since he is weighing in at 200lbs but still a hefty sum. He churns out a warm up set and then decides its time to blow the chest out. He throws on 285 and we are off. He lifts the iron off the rack and is working his butt off to get through the set. The elbows are flaring out, his butt is climbing inches off the bench, his feet are squirming like a fish on dry land and he is bouncing this bar off his chest like it was a trampoline. Then it happens, POP! You hear it clear across the gym and you know that wasn’t a weight dropping.
What happened? Rotator cuff is dunnzo. Alpha1 has torn it clean and he is clearly going to be down and out for at least 6-12 weeks. Good luck with that.
So whats the problem here? Besides the glaring ruined shoulder and terrible form? The problem is this guy wasn’t set for that weight, clearly. I used this as an example but this could just as easily be someone lifting a more modest amount of weight. Its not even necessary that the weight be high, its the underlying dysfunction in his body that increased his risk of injury. I see people every day that have terrible form but that doesn’t mean they are going to blow their back out or tear their rotator cuff. It makes it more likely to happen but not a given.
If this individual had also been working his back to an equivalent degree he would have had better control over his movements. He wouldn’t have been flailing like a dying fish, he wouldn’t have needed to raise his butt off the bench or flare his elbows because he would have had the assisted strength of the antagonist muscles as well as the fundamental strength to manage the bar and put up the weight.
Of course he could have probably been just fine with 255lb and never blown his shoulder, who knows. The whole point is to increase the weight, build additional strength and muscle he will need to make certain he is working all points so his strength is symmetrical. He needs to be doing the row, the press, the chinups (with weight) etc. These would have assisted in building that base. Instead he usually just finished up the bench and walked over to the dumbbells to spend an hour curling.
This is especially true when starting squats and deads. These should both be involved in a resistance program but not completed on the same day. Although compound exercises working multiple muscle groups the squat is hitting the quads, the dead lift is hitting the hamstrings. Make sure you have the form right because it is always harder to correct incorrect lifting patterns later on than if they were addressed in the beginning. Do not be afraid to start small and build up. The strength gains will come quick if you are doing it correctly and doing all the fundamental lifts. Do not be surprised to see initial jumps of 10-20% on weight in the first few weeks just don’t shoot for the moon right off the bat. Sometimes adding just 2.5% to your weight is enough. Better to under judge and up your weight next time then to injury yourself and be out completely for a few weeks.
This addresses simply the strength portion as there are weaknesses in muscle groups that usually need correcting before even beginning a training program. For example, in today’s world many people have tight hip flexors due to sitting for long periods of time, which have created a real weakness. Attempting to increase the weight on your squats without correcting this imbalance can cause serious problems with your lower back. Make certain to address any potential imbalances before getting started. My suggestion? Find someone certified in functional movement systems that can take a look at you and recommend some corrective exercises if necessary. Don’t build strength on dysfunction. Correct imbalances, utilize all the fundamentals to build proper strength and then you can fool around with any training you like without fear of injury.
Organic Produce Delivered To Your Door!
I updated every one on The Green Polka Dot Box launch a week or so ago. I just wanted to provide more insight.
This company is the Sams club of the organic world. It will be the Whole Foods of the internet. It is gearing to end up on NASDAQ by mid-February and is doing increasingly well in its first few weeks, which means people are responding to it.
One question I wanted to make readers aware of was whether or not this is simply local. This is a company that ships to all US states, it is not a local buying group. This means that your have the purchasing power of thousands instead of a small group. This also means cheaper prices! You can finally obtain organic products at up to 60% off!
Second question. Yes, they realize that 800+ natural and organic products is not enough. They are actively working to add more weekly and estimate an addition of 200+ products by next week and hopefully continuing on this weekly addition by similar numbers. People want organic, clean food and with the response they are getting right off the bat I think we will see only more products and services in the future.
The most exciting part is their Harvest to Home program should be launching in the first quarter of next year. This is a big deal and is great that they are on target to launch it so quickly. This will be the first time you can order organic produce that will be shipped directly to your door! Forget having to work with a local farm or get only a small, select amount of produce from a co-op. You will now be able to purchase any organic product and have it delievered to you. With the prices this low many people will be able to eat organic that simply couldn't afford it before.
I am very excited about this because I try to get all my clients to eat organic. Its better in every way compared to conventional foods and my clients bodies can attest to that.
Check it out, sign up and get started eating the All The Way Fit way.
This company is the Sams club of the organic world. It will be the Whole Foods of the internet. It is gearing to end up on NASDAQ by mid-February and is doing increasingly well in its first few weeks, which means people are responding to it.
One question I wanted to make readers aware of was whether or not this is simply local. This is a company that ships to all US states, it is not a local buying group. This means that your have the purchasing power of thousands instead of a small group. This also means cheaper prices! You can finally obtain organic products at up to 60% off!
Second question. Yes, they realize that 800+ natural and organic products is not enough. They are actively working to add more weekly and estimate an addition of 200+ products by next week and hopefully continuing on this weekly addition by similar numbers. People want organic, clean food and with the response they are getting right off the bat I think we will see only more products and services in the future.
The most exciting part is their Harvest to Home program should be launching in the first quarter of next year. This is a big deal and is great that they are on target to launch it so quickly. This will be the first time you can order organic produce that will be shipped directly to your door! Forget having to work with a local farm or get only a small, select amount of produce from a co-op. You will now be able to purchase any organic product and have it delievered to you. With the prices this low many people will be able to eat organic that simply couldn't afford it before.
I am very excited about this because I try to get all my clients to eat organic. Its better in every way compared to conventional foods and my clients bodies can attest to that.
Check it out, sign up and get started eating the All The Way Fit way.
Over-Eating, Hungry All The Time? What You Don't Know Is Blocking Your Weight Loss
People often give me the strangest reasons for why they can't stop munching all day and lose weight. Maybe its because I have a fat gene, maybe its because I don't drink enough water, maybe its because I don't exercise enough blah, blah, blah.
I have discussed the only way to lose weight on this site for a while now.
So why is it that even when you have all that correct you still feel hungry all the time? Macronutrient consumption plays a large role.
Protein Regulates Calorie Consumption
Scientists have speculated that primates regulate food intake the same way humans do, which is by the amount of protein they consume. An older study in the Journal of Behavioral Ecology found that spider monkeys with limited access to protein increased their intake of low protein, high carb foods to reach their protein needs. The end result was they consumed more calories overall. This suggests that humans have a tendency to do the same. Basically these spider monkeys would eat to fulfill a certain protein requirement. If they only had access to low protein, high carb foods they would eat more of these foods to fulfill the protein requirement and subsequently eat more calories by doing so. Interestingly the same phenomenon has been documented in mice seen here in the Journal Obesity.
The phenomenon is known as the "protein leverage effect." It states that inadequate protein increases overconsumption of calories as the body attempts to regulate this protein need. It is easy to see how this can cause a problem with overconsumption for those attempting to limit protein sources from animals.
Those of us that have not bought into the idea that all meat is bad tend to have an easier time with feeling satiated. I am familiar with many peope who eat a diet consisting mostly of plant based foods who are constantly hungry or having to snack on something. In order for these people to reach their protein requirement they have to eat constantly. Depending on how you digest these carbs will dictate to what degree you have weight issues but there is little doubt that if your meal plan does not contain enough protein you will put on the pounds due to the overconsumption of calories.
What To Do?
Make sure you are eating adequate amounts of protein. The answer is simple. If humans, like primates, regulate food intake by the amount of protein consumed then make certain you are eating enough. Voila! Problem solved.
I recommend anywhere from .8-1.5 grams of protein per pound of body weight. This is not a hard figure to reach but is high compared to the RDA. My reasoning for this and the amount of protein required by each individual depends on a few factors.
People are always concerned about fruits and veggies while eating so much protein and I find this funny because if they are overweight they are usually not eating anything good to begin with. They reference people on the high protein diets who look like skeletons and eventually gain all the weight back. I understand their concern as these diets tend to have a very limited selection of food and eating deli meat and chicken day in and day out gets old. Fortunately, this is not what I am advocating. Many of these high protein diets eschew fats and carbs, which is just ridiculous and a post for another time.
I inform clients the protein will be reduced eventually to a more modest amount and the way I do it allows them to still eat yummy fats so the meals actually have taste. The higher protein figures are usually for those attempting to put on muscle or lose weight. For those attempting to simply remain lean the lower end of the scale, .8grams/lb seems to be adequate to maintain muscle and avoid the pitfalls of dieting. This assumes that the person is active. If training is minimal than more protein is actually required to maintain the lean muscle you already have. The problem is the lower you get with protein consumption the more likely you are to overconsume other macronutrients and thus weight gain returns. You have to determine the ideal amount of protein for your body and the easiest way to do this is to start high and reduce the amount over time.
Another concern is all the hype regarding kidney issues with high protein consumption. This issue has been debunked as a myth in much of the scientific literature, another study showing no health concerns. The only people that have problems with increased protein consumption are those with renal failure or pre-existing kidney conditions. Healthy kidneys will not have a problem with increased protein consumption any more than my bicep will with increased weight. In fact, increased protein consumption has many health benefits.
How do I make certain that micronutrients are kept high so there are no negative health consequences for those concerned about their fruit and veggie intake? I utilize different supplements to arrive at optimal health and fitness. Spirulina is a supplement I recommend for all my clients. It has every micronutrient required by the body in the correct ratios. I won't break Spirulina down here because that is a whole post in itself but I will recommend it to anyone over a multivitamin any day. I make certain to inform all my clients to take it as a food and not a supplement. By taking it as a food I mean consuming it in quantities greater than recommended. Since it is a food, an algae to be exact, there is no fear of toxicity or side effects. Begin slowly with the recommended dosages and work your way into the higher ranges of anywhere from 10-20 grams a day. This will provide the body with more goodness than it knows what to do with and will assist in weight loss and overall health plus feed your muscles what they need to function at the highest levels. To read more about the Spirulina I recommend follow this link.
The point is protein regulates calorie consumption and the higher the intake the less chance you have of feeling hungry. Concerns for eating too much protein are far outweighed by the fact that reduced caloric consumption of less healthy foods leads to a better quality of life. Supplementing with products like spirulina will only increase the amount of vitamins, minerals, antioxidants and the like of dietary fruits and veggies. I love fruits, I love veggies, so my protocol does not consist of eliminating these. On the contrary, I eat quite a bit of both but they do require cycling depending on your goals. Email me for a consultation if you want to take your gains All The Way!
I have discussed the only way to lose weight on this site for a while now.
- The only way to lose weight is with a calorie reduction (I recommend intermittent fasting).
- Follow a diet that you can live with for the long haul.
So why is it that even when you have all that correct you still feel hungry all the time? Macronutrient consumption plays a large role.
Protein Regulates Calorie Consumption
Scientists have speculated that primates regulate food intake the same way humans do, which is by the amount of protein they consume. An older study in the Journal of Behavioral Ecology found that spider monkeys with limited access to protein increased their intake of low protein, high carb foods to reach their protein needs. The end result was they consumed more calories overall. This suggests that humans have a tendency to do the same. Basically these spider monkeys would eat to fulfill a certain protein requirement. If they only had access to low protein, high carb foods they would eat more of these foods to fulfill the protein requirement and subsequently eat more calories by doing so. Interestingly the same phenomenon has been documented in mice seen here in the Journal Obesity.
The phenomenon is known as the "protein leverage effect." It states that inadequate protein increases overconsumption of calories as the body attempts to regulate this protein need. It is easy to see how this can cause a problem with overconsumption for those attempting to limit protein sources from animals.
Those of us that have not bought into the idea that all meat is bad tend to have an easier time with feeling satiated. I am familiar with many peope who eat a diet consisting mostly of plant based foods who are constantly hungry or having to snack on something. In order for these people to reach their protein requirement they have to eat constantly. Depending on how you digest these carbs will dictate to what degree you have weight issues but there is little doubt that if your meal plan does not contain enough protein you will put on the pounds due to the overconsumption of calories.
What To Do?
Make sure you are eating adequate amounts of protein. The answer is simple. If humans, like primates, regulate food intake by the amount of protein consumed then make certain you are eating enough. Voila! Problem solved.
I recommend anywhere from .8-1.5 grams of protein per pound of body weight. This is not a hard figure to reach but is high compared to the RDA. My reasoning for this and the amount of protein required by each individual depends on a few factors.
- Your weight loss goals
- Your current weight
- Your current activity level
- Your age
People are always concerned about fruits and veggies while eating so much protein and I find this funny because if they are overweight they are usually not eating anything good to begin with. They reference people on the high protein diets who look like skeletons and eventually gain all the weight back. I understand their concern as these diets tend to have a very limited selection of food and eating deli meat and chicken day in and day out gets old. Fortunately, this is not what I am advocating. Many of these high protein diets eschew fats and carbs, which is just ridiculous and a post for another time.
I inform clients the protein will be reduced eventually to a more modest amount and the way I do it allows them to still eat yummy fats so the meals actually have taste. The higher protein figures are usually for those attempting to put on muscle or lose weight. For those attempting to simply remain lean the lower end of the scale, .8grams/lb seems to be adequate to maintain muscle and avoid the pitfalls of dieting. This assumes that the person is active. If training is minimal than more protein is actually required to maintain the lean muscle you already have. The problem is the lower you get with protein consumption the more likely you are to overconsume other macronutrients and thus weight gain returns. You have to determine the ideal amount of protein for your body and the easiest way to do this is to start high and reduce the amount over time.
Another concern is all the hype regarding kidney issues with high protein consumption. This issue has been debunked as a myth in much of the scientific literature, another study showing no health concerns. The only people that have problems with increased protein consumption are those with renal failure or pre-existing kidney conditions. Healthy kidneys will not have a problem with increased protein consumption any more than my bicep will with increased weight. In fact, increased protein consumption has many health benefits.
How do I make certain that micronutrients are kept high so there are no negative health consequences for those concerned about their fruit and veggie intake? I utilize different supplements to arrive at optimal health and fitness. Spirulina is a supplement I recommend for all my clients. It has every micronutrient required by the body in the correct ratios. I won't break Spirulina down here because that is a whole post in itself but I will recommend it to anyone over a multivitamin any day. I make certain to inform all my clients to take it as a food and not a supplement. By taking it as a food I mean consuming it in quantities greater than recommended. Since it is a food, an algae to be exact, there is no fear of toxicity or side effects. Begin slowly with the recommended dosages and work your way into the higher ranges of anywhere from 10-20 grams a day. This will provide the body with more goodness than it knows what to do with and will assist in weight loss and overall health plus feed your muscles what they need to function at the highest levels. To read more about the Spirulina I recommend follow this link.
The point is protein regulates calorie consumption and the higher the intake the less chance you have of feeling hungry. Concerns for eating too much protein are far outweighed by the fact that reduced caloric consumption of less healthy foods leads to a better quality of life. Supplementing with products like spirulina will only increase the amount of vitamins, minerals, antioxidants and the like of dietary fruits and veggies. I love fruits, I love veggies, so my protocol does not consist of eliminating these. On the contrary, I eat quite a bit of both but they do require cycling depending on your goals. Email me for a consultation if you want to take your gains All The Way!
Don't Be A Form Nazi
I talk a lot about correct form around here and while this is important I did want to provide some additional insight concerning being too strict. I hear all the time that correct form is necessary for muscle growth but truth be told form is not neccessary to see gains.
Have you ever seen someone with terrible form who happens to be a monster? Some of this is partially genetic but mostly those huge gains come from simply lifting more weight over time. True, that individual may blow a disc or rotator cuff in the near future but bodybuilders run this risk with their training routines all the time. Bodybuilders as opposed to strength training or olympic training operate with different form in order to hit muscles in a way to achieve maximum gain. This does not always protect the muscles or joints in the way that regular strength training teaches.
Im not suggesting to compromise form in order to make gains but I am on the edge when it comes to reaching the next level. My concern for correct form falls into 90-95% of your training. Don't ever compromise form during the majority of your sets but don't be a form nazi when it comes to those last few reps.
The last few reps when you are feeling the "pump" is when you will make your gains and induce muscle hypertrophy. This will propel you to the next level in your training. The majority of trainees shy away from these last few reps because this is when you really feel the pain in your routine and form begins to deteriorate. It is this point in training that will seperate those that reach their goals and those that remain average. When you are reaching the end of your set, your muscles are burning and form is beginning to compromise; do not be afraid to squeeze out those last 2 reps. Many trainers will disagree on this point and instruct you to stop when your form is compromised. I will agree that for the majority of your sets this is the point where you stop.
There is a fine line and it has to be judged on a case by case basis. If you are squatting and another rep is severely compromising form I am not suggesting you proceed. Many of these compound lifts involving the lower back such as the squat and dead lift can be dangerous for the novice. However, if you are finishing a set of rows or chin ups or DB flys to failure (usually your first/last set) do not be terribly concerned if you are not getting 100% range of motion and locking out after each rep. The bend your arms form from not completely locking out will not slow your progress. On the contrary, these last few reps will increase strength. This in turn will allow for increased reps with reduced weight on subsequent sets because of the gains you make with those last few reps.
You will know if your form has fallen apart or if you are just holding it together. Do not be He-man and attempt reps when you have clearly lost all control but don't be She-ra either, make the call. I have taken heat for such views from others in the field but in order to progress you need to be able to show gains and this sometimes must be done by sacrificing some form. Notice I said some form. Do not make poor form a staple in your routine but understand that the final reps to failure will require some leeway in the perfect form. Be safe and take your workout All The Way.
Have you ever seen someone with terrible form who happens to be a monster? Some of this is partially genetic but mostly those huge gains come from simply lifting more weight over time. True, that individual may blow a disc or rotator cuff in the near future but bodybuilders run this risk with their training routines all the time. Bodybuilders as opposed to strength training or olympic training operate with different form in order to hit muscles in a way to achieve maximum gain. This does not always protect the muscles or joints in the way that regular strength training teaches.
Im not suggesting to compromise form in order to make gains but I am on the edge when it comes to reaching the next level. My concern for correct form falls into 90-95% of your training. Don't ever compromise form during the majority of your sets but don't be a form nazi when it comes to those last few reps.
The last few reps when you are feeling the "pump" is when you will make your gains and induce muscle hypertrophy. This will propel you to the next level in your training. The majority of trainees shy away from these last few reps because this is when you really feel the pain in your routine and form begins to deteriorate. It is this point in training that will seperate those that reach their goals and those that remain average. When you are reaching the end of your set, your muscles are burning and form is beginning to compromise; do not be afraid to squeeze out those last 2 reps. Many trainers will disagree on this point and instruct you to stop when your form is compromised. I will agree that for the majority of your sets this is the point where you stop.
There is a fine line and it has to be judged on a case by case basis. If you are squatting and another rep is severely compromising form I am not suggesting you proceed. Many of these compound lifts involving the lower back such as the squat and dead lift can be dangerous for the novice. However, if you are finishing a set of rows or chin ups or DB flys to failure (usually your first/last set) do not be terribly concerned if you are not getting 100% range of motion and locking out after each rep. The bend your arms form from not completely locking out will not slow your progress. On the contrary, these last few reps will increase strength. This in turn will allow for increased reps with reduced weight on subsequent sets because of the gains you make with those last few reps.
You will know if your form has fallen apart or if you are just holding it together. Do not be He-man and attempt reps when you have clearly lost all control but don't be She-ra either, make the call. I have taken heat for such views from others in the field but in order to progress you need to be able to show gains and this sometimes must be done by sacrificing some form. Notice I said some form. Do not make poor form a staple in your routine but understand that the final reps to failure will require some leeway in the perfect form. Be safe and take your workout All The Way.
Intermittent Fasting: What Is It And Why Should I Do It?
People always ask me how I remain lean and muscular. When I tell them I fast they are immediately turned off because there is no way it can be healthy and they would be too hungry to do it. Fact is those "facts" they claim are just untrue and science has already proven this to be the case.
What Is It?
Intermittent fasting (IF) has many different followings. Some people will fast for a few days a month, others will fast every other day (alternate day fasting or ADF), some will fast for 1 or 2 days a week and so on. I realized that none of these were for me simply because I enjoy eating and because I knew that not eating for a whole day would get in the way of social obligations. Then I came across a different approach advocated by a trainer by the name of Mark Berkhan that he referred to as the lean gains approach. He really likes to dig into the science behind intermittent fasting and has broken it down quite nicely. Truth be told I responded to it better than I thought I would.
The approach is simple and is a good middle ground for those who understand the health benefits of fasting (which we will address in detail in the future) as well as those looking to lose weight but maintain muscle mass. I utilize a 16/8 split in the day in which I fast and then eat. For 16 hours I eat nothing and then I have an 8 hour feeding window.
For instance my day looks like this:
530am - get up and go to the gym (3 days a week)
745am - off to work
12-1pm - I eat for the first time
3-5pm - will eat again if I am eating 3 meals this day
5-7pm - I have my final meal, which can end up ending around 8pm.
After 8pm I am done eating for the day. There are little tricks here and there but this is the gist of it. The most important thing to remember is that fasting and the benefits that come along with it are not an on/off switch. I usually have coffee in the morning because it is a mild appetite suppressant and because it has some effect on increasing metabolic rate. Beyond that it is pretty much water, more coffee or tea until lunch. People tend to confuse thirst with hunger and libations tend to reduce hunger until you eat. There are other hormones involved in this hunger process that will adjust to your new eating schedule in a few days such as ghrelin so you won't feel hungry.
What I have found is an ability to eat without fear of weight gain. Those attempting to lose weight will have a stricter diet than someone attempting to maintain a weight. For instance, if I am attempting to lose 20lbs as a 200lb 6ft male I am probably only going to be eating 1500-1800 calories a day. This will allow for weight loss at a timely rate along with additional exercise to assist in lean muscle gain. After that time when the weight goal has been reached a slight increase in calories would not tailspin the gains made and a more modest caloric consumption anywhere from 2000-2500 could be used to maintain weight. It depends on many factors but many of my clients have not had issues with feeling satiated or excessively hungry.
Why Should I Do It?
This is the most frequent question I receive. Many clients automatically believe what I say to be gospel but I encourage them to read the literature (or my site) on their own for the science behind it. After all, I couldn't say it if it wasn't true right? Sadly most of the misinformation in the world of weight loss and training is regurgitated by personal trainers and weight loss gurus who don't really have a grasp on the science and spew whatever they are told. This is true when you hear anything from "you're in starvation mode" to "eat 6 small meals a day or else your metabolism will drop."
Truth be told there are many health benefits to IF and this is just a small list:
Anecdotally I have utilized this approach for some time and found stubborn body fat easier to eliminate with my clients without the hardships associated with a typical calorie restrictive diet. There are other tiny tricks to facilitate weight loss and increase lean muscle mass but the gist of the whole process is simple. Fast for 16 hours and then eat during the 8 hour eating window. Obviously focus on higher protein, lower carbohydrate meals as this will increase satiety and reduce unwanted calories. The easiest way to do this is to simply avoid grains and get your carbs from fruits and veggies as we have discussed before. Cycling macronutrients around days of exercise is another way to favor upregulation of fat loss hormones and we will discuss that in the future.
Hope this helped everyone with basic questions. I will continue to dig deeper into the whys and hows and feel free to send your questions as I know this was very basic but was simply meant to be an overview on what I have experienced and seen. Just remember to take your work out All The Way!
What Is It?
Intermittent fasting (IF) has many different followings. Some people will fast for a few days a month, others will fast every other day (alternate day fasting or ADF), some will fast for 1 or 2 days a week and so on. I realized that none of these were for me simply because I enjoy eating and because I knew that not eating for a whole day would get in the way of social obligations. Then I came across a different approach advocated by a trainer by the name of Mark Berkhan that he referred to as the lean gains approach. He really likes to dig into the science behind intermittent fasting and has broken it down quite nicely. Truth be told I responded to it better than I thought I would.
The approach is simple and is a good middle ground for those who understand the health benefits of fasting (which we will address in detail in the future) as well as those looking to lose weight but maintain muscle mass. I utilize a 16/8 split in the day in which I fast and then eat. For 16 hours I eat nothing and then I have an 8 hour feeding window.
For instance my day looks like this:
530am - get up and go to the gym (3 days a week)
745am - off to work
12-1pm - I eat for the first time
3-5pm - will eat again if I am eating 3 meals this day
5-7pm - I have my final meal, which can end up ending around 8pm.
After 8pm I am done eating for the day. There are little tricks here and there but this is the gist of it. The most important thing to remember is that fasting and the benefits that come along with it are not an on/off switch. I usually have coffee in the morning because it is a mild appetite suppressant and because it has some effect on increasing metabolic rate. Beyond that it is pretty much water, more coffee or tea until lunch. People tend to confuse thirst with hunger and libations tend to reduce hunger until you eat. There are other hormones involved in this hunger process that will adjust to your new eating schedule in a few days such as ghrelin so you won't feel hungry.
What I have found is an ability to eat without fear of weight gain. Those attempting to lose weight will have a stricter diet than someone attempting to maintain a weight. For instance, if I am attempting to lose 20lbs as a 200lb 6ft male I am probably only going to be eating 1500-1800 calories a day. This will allow for weight loss at a timely rate along with additional exercise to assist in lean muscle gain. After that time when the weight goal has been reached a slight increase in calories would not tailspin the gains made and a more modest caloric consumption anywhere from 2000-2500 could be used to maintain weight. It depends on many factors but many of my clients have not had issues with feeling satiated or excessively hungry.
Why Should I Do It?
This is the most frequent question I receive. Many clients automatically believe what I say to be gospel but I encourage them to read the literature (or my site) on their own for the science behind it. After all, I couldn't say it if it wasn't true right? Sadly most of the misinformation in the world of weight loss and training is regurgitated by personal trainers and weight loss gurus who don't really have a grasp on the science and spew whatever they are told. This is true when you hear anything from "you're in starvation mode" to "eat 6 small meals a day or else your metabolism will drop."
Truth be told there are many health benefits to IF and this is just a small list:
- Increases insulin sensitivity which will assist in reduced hunger.
- Increases metabolic rate, another study.
- increased longevity
- reduced triglycerides and LDL
- increases cancer survival rates
- increases growth hormones
- increases neurological health
- increases autophagy (cellular recycling)
- increases metabolic processes
- improved protein synthesis
Anecdotally I have utilized this approach for some time and found stubborn body fat easier to eliminate with my clients without the hardships associated with a typical calorie restrictive diet. There are other tiny tricks to facilitate weight loss and increase lean muscle mass but the gist of the whole process is simple. Fast for 16 hours and then eat during the 8 hour eating window. Obviously focus on higher protein, lower carbohydrate meals as this will increase satiety and reduce unwanted calories. The easiest way to do this is to simply avoid grains and get your carbs from fruits and veggies as we have discussed before. Cycling macronutrients around days of exercise is another way to favor upregulation of fat loss hormones and we will discuss that in the future.
Hope this helped everyone with basic questions. I will continue to dig deeper into the whys and hows and feel free to send your questions as I know this was very basic but was simply meant to be an overview on what I have experienced and seen. Just remember to take your work out All The Way!
Walking Is Dead
Apparently even walking has become too tough for some people, thank god for todays motorized shoes. Although walking is not considered exercise in many circles it does actually have merit in weight loss. Consider that energy expenditure of walking varies by mass and speed and you can assume that an average adult weighing 160lbs and walking a modest 3-3.5mph will burn 4-5 calories a minute. Therefore a brisk walk for 30 minutes will yield 150 calories burned. Thats not bad when accompanied by a dietary calorie deficit as it will speed weight loss.
Many people ignore this insight simply because they feel running is the only true way to lose weight but running also tends to increase appetite and thereby calorie consumption. Instead of running at 7mph and increasing energy expenditure to 300 calories in 30 minutes along with your appetite why not just walk for an hour?
Anyway, its a sad day when motorized shoes eliminate yet another way people can get out and get some exercise but thats apparently how our obese society wants it.
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