workout911.com

I’ll be lecturing at the CanFitPro this weekend, beginning with a pre-con presentation on Thursday, August 14, 2008. Hopefully I’ll see some of you there. Stop by and say hello!

Stay Fit!

Brad

Just got back from the NSCA (National Strength and Conditioning Association) convention in Las Vegas. A really terrific convention–one of the best I’ve attended. The NSCA continues to be at the forefront of exercise and science, and the members are amongst the most knowledgeable in the field. I was particularly impressed with some of the nutritional info. Jose Antonio gave an excellent talk on supplementation and Jeff Stoudt and colleagues gave an indepth lecture on pre, during and post-exercise nutrition. Great stuff! Another highlight was Mike Stone speaking on periodization–cool hearing one of the “fathers” of the subject give his unique perspective. If you’re into the science of exercise and nutrition, make a point to go to next years show (it’s held at the Paris Hotel, which is one of the nicest in Vegas).

Stay Fit!

Brad

What’s the world’s most perfect food source? A good case can be made that it’s wild-caught cold-water fish such as salmon, mackerel, and trout. Not only are these fish high in quality protein, but they are replete in omega-3 fats. What’s so special about omega-3’s? Well, first off they are essential nutrients, meaning 1) they cannot be manufactured in the body and 2) they are required to avoid disease.

The benefits of consuming adequate omega-3’ fats are numerous. They help to improve cell signaling, enhance skin, hair and nails, and regulate important hormone-like compounds called eicosanoids. Perhaps their most important health-related function is their positive effect on the cardiovascular system. Not only do they inhibit the production of LDL (the “bad” form of cholesterol that has been implicated in the formation of atherosclerotic plaques), but they increase the output of HDL (the “good” cholesterol). This explains why replacing saturated fats with omega-3s on a calorie-for-calorie basis has been shown to reduce the risk of cardiovascular mortality by as much as 70 percent.

Omega-3 fats are also extremely important from a body composition standpoint. Because of their utility on cells, the body prefers to use Omega-3’s to fuel cellular functions and won’t store them as fat until these functions are satisfied. Specifically, they act as fuel partitioners, directing fatty acids away from storage and towards oxidation. One of the ways this is accomplished is through enzyme regulation, increasing the activity of fat burning enzymes and suppressing the activity of fat storing enzymes. The net effect is better fat metabolism and hence an improved body composition.

Additionally, Omega-3’s increase levels of a class of fat burning compounds called uncoupling proteins (UCPs). UCPs act on various bodily tissues to heighten thermogenesis, allowing calories to be burned off immediately as heat rather than stored as fat. Unfortunately, these substances are inhibited in many people, especially in those who are overweight. By revving up UCP activity, Omega 3’s shift your body into a fat burning mode, promoting a leaner physique.

In addition to cold water fish, omega-3’s can be found in high amounts in flax oil—the prime choice for vegetarians. Soy, walnuts, and hemp oil also contain modest amounts of omega-3 fats. Most people, however, do not take in enough of these food sources to satisfy omega-3 requirements. Worse, they consume an abundance of omega-6 fats which compete with omega-3’s for desaturation as well as producing pro-inflammatory eicosanoids that, unless counterbalanced by anti-inflammatory eicosanoids produced by omega-3’s, can result in a plethora of health issues.

 If you’re not getting enough omega-3’s, it may be beneficial to consume fish oil supplements. They come in capsule form (usually gel caps) and should be taken at mealtime. Although no specific guidelines have been set on for intake, a general guideline is to consume one gram for every 25 pounds of bodyweight (each capsule is usually one gram). It’s generally best to consume half the dose in the morning and the other half at night.

 Remember, though, that omega-3’s—like all dietary fats—are calorically dense. In order to realize positive changes in body composition, you need to make sure that total caloric intake is within your metabolic range. Calories do count and you can’t lose body fat if intake is greater than expenditure. What’s more, high doses of omega-3’s can potentially increase bleeding time. Check with your physician if any concerns exist.

Stay Fit!

Brad

TAGS: omega-3, omega-6, omega fats, fish oil, flaxseed oil, flax oil, UCP, uncoupling proteins, thermogenesis, eicosanoids 

“Don’t eat protein and carbs together!”

If you believe the advice of certain “food combining” nutritionists, this apparently is the key to successful weight loss and better health. Standard food combining protocol consists of fruit in the morning, fruit and a salad for lunch, vegetables and either a starch or protein food for dinner, and fruit again for a late-night snack. No egg whites and oatmeal. No turkey breast on multi-grain bread. No beans of any kind!

Although the genesis of food combining can be traced back to the 19th century, its most prominent modern-day promoter was a man named Dr. Herbert Shelton. In recent years, Harvey Diamond, Susanne Somers and Marilu Henner have each popularized Shelton’s views in best-selling books, bringing food combining into the mainstream.

The central premise behind food combining is that nutrition is more a function of when and how you eat rather than what or how much you eat. This is based on the idea that digestion of protein and carbs require different pH levels: Protein thrives in an acidic environment while carbs require a more alkaline milieu. According to food combining proponents, eating these foods at the same time neutralizes stomach acids and therefore prevents proper nutrient assimilation. Without a means to be metabolized, the nutrients simply putrefy and rot in the stomach. Over time, there is a buildup of toxic waste material (called toxemia) which ultimately causes the body to store excess fat.

Truth is, however, food combining has no scientific basis. None! Zero! Nada! There isn’t a shred of evidence that any negative complications are directly attributable to eating protein and carbs in the same meal. In fact, it has repeatedly been shown in clinically controlled studies that mixed diets are actually an excellent means to improve health and sustain weight loss.

The premise of food combining is, in itself, faulty. The genius who came up with the theory apparently based it on the fact that the digestion of carbohydrate begins in the mouth—which is a basic environment—before undergoing further metabolism in the gut. One little flaw with the reasoning: The gut is always acidic, regardless of whether protein is consumed with carbs or not. In reality, carbs have no problem being fully digested in the gut, with or without protein.

But let’s throw physiology out the window for a moment and give the pH theory credence. Even if this were the case, the incomplete breakdown of carbs still wouldn’t result in toxemia. Nutrients can’t rot in the stomach, plain and simple. Once ingested, they are either assimilated or eliminated. Whatever your body can’t digest passes through to the colon and is excreted in the feces. Except for constipation, there simply is no mechanism by which food can remain in your system in a degraded form for an extended period of time. And if constipation is a problem, the likely cause is a lack of dietary fiber, not food combining.

Along the same lines, toxic waste cannot turn into fat—it’s a physiologic impossibility. In order for foods to be stored as fat, they must be first broken down and then converted into triglycerides. If a food is left undigested, it can’t be absorbed—period. And if a food can’t be absorbed, then it can’t be metabolized into a triglyceride (or anything else, for that matter).

Not convinced? Well, consider the typical bodybuilding diet. In their pre-competition phase, bodybuilders often subsist on nothing but chicken and rice (eaten at the same time). According to food combining proponents, these athletes should be packing on the pounds. Instead, they manage to attain body fat percentages as low as four percent—so much for the combination of protein and carbs causing fat storage!

There are practical reasons why it’s actually beneficial to consume protein and carbs together. Food combining is energetically wasteful. When you eat only one or two large protein-based meals a day, there is a tendency for the body to utilize protein for energy, rather than tissue-building purposes. Conversely, frequent consumption of protein provides the body with a steady source of amino acids. In fact, studies have shown muscular growth is about 20 percent greater when protein is consumed on a frequent basis as opposed to a twice-daily basis.

In final analysis, food combining is nothing more than another gimmick diet that uses a shred of fact to make an outrageous conclusion. Throughout history, humans have eaten an endless combination of foods without ill effect. Heck, the Japanese thrive on sushi and have amongst the lowest rates of obesity and highest life-expectancy in the world. So don’t feel guilty about eating carbs and protein together. Focus on the quality and quantity of what you eat and you’ll ultimately keep your body lean and mean.

Stay Fit!

Brad

TAGS: food combining, protein and carbs together, Suzanne Somers, Marilu Henner, Herbert Shelton, Harvey Diamond

Here’s a great exercise to sculpt the thighs. It’s called the sissy squat, and it is particularly good for developing the upper portion of the thighs, as it targets the rectus femoris—the only quadriceps muscle that crosses the hip joint. Perform the sissy squat as follows:

Begin by taking a shoulder-width stance. Grasp an incline bench with one hand and rise up onto your toes. In one motion, slowly slant your torso back, bend your knees and lower your body downward. Thrust your knees forward as you descend and lean back until your torso is almost parallel to the floor. Do not allow your butt to drop below your torso. Then, reverse direction and rise upward until you reach the starting position.

Want to see an animated demonstration of the sissy squat, then Click Here to visit the exercise database section of my site.

Stay Fit!

Brad

TAGS: thigh exercises, sissy squats, rectus femoris, lower body exercises

Wouldn’t it be great if there was an exercise regimen that could change the shape of your muscles so they became long and lean? If you listen to the hype being dished by certain fitness pros, you might be inclined to believe that Pilates is just this ticket. Here’s the claim: Lifting weights is bad because it bulks up your muscles, making you tight and stiff. Pilates, on the other hand, supposedly lengthens muscles, giving you a “dancer’s physique” that is willowy and flowing.

Pretty amazing, huh? Think about it. Increasing the length of your muscles would not only make you leaner, but also taller and more statuesque. Heck, sign me up now!

One little problem…the prospect of becoming longer and leaner is a physiologic impossibility. Can’t happen. Fact is, your genetic structure is inherent.  Each and every muscle in your body has a predetermined shape predicated on such factors as fiber type composition, tendon insertions, and muscle belly length. You simply cannot alter these properties unless you somehow find a mad scientist who’s invented a new form of gene therapy. Sorry, but that’s reality.

Now this isn’t to say Pilates doesn’t have a place in a workout routine. If integrated into a regimented exercise program, it can help to enhance general fitness levels, building basic strength and flexibility. But don’t fall prey to marketing propaganda. Unfortunately, there are too many people in the fitness field selling the sizzle rather than the steak. This only leads to frustration and disappointment down the road. Exercise, no matter what form, can only improve upon your inherent genetic structure. Understand your limitations and develop your body to its fullest within its genetic potential. With a little hard work and persistence, you’ll be amazed at what you can accomplish.

TAGS: Pilates, long lean muscles, longer muscles, leaner muscles

As a trainer, not a day goes by where I don’t speak to yet another woman who’s frustrated with her exercise routine. She’ll invariably tell me she’s been training for years without seeing noticeable improvement in her physique. Or she’ll say she did okay at the beginning but suddenly hit a training plateau. Sound familiar?

What derails a woman’s ability to get into shape? After nearly two decades as a trainer, I’ve isolated five workout mistakes as the primary culprits. If you’re not happy with your results and perhaps are thinking of throwing in the towel, take a pause and see if any of the following mistakes apply to your situation. Remember, you can do a lot of things right, but it takes doing only one thing wrong to impair your progress…

Mistake #1: Performing cardio over weight training!
Women tend to gravitate toward cardiovascular exercises like aerobics. They often avoid weight training because they think they’re going to get too bulky or perhaps figure they shouldn’t add muscle until getting down to their ideal body weight.

Reality check: Aerobics do almost nothing to improve muscle tone. Only by lifting weights will you actually firm up your muscles and get that hard body you desire. What’s more, strength training is actually the best activity not only for losing weight, but also for maintaining your ideal body weight over time. Sure, cardio will burn more calories during the activity itself, but lifting weights does something cardio can’t: it improves your body’s ability to burn fat round the clock. Understand that muscle is the most metabolically active tissue in the body. Add five pounds of lean muscle – which any woman can do within several months – and you’ll burn as much as an extra 1,500 calories a week…even while channel-surfing for your favorite TV show!

Mistake #2: Using weights that are too light!
While men tend to lift for ego and go ultra-heavy, all-too-often women go in the opposite direction. Walk into any gym and you’ll see a woman lifting a two-pound weight while reading a magazine or talking on her cell phone. Sadly, she doesn’t realize this is just exercising in futility.

Fact is, in order to tone up you need to challenge your muscles beyond their present capacity. This is exercise 101—the general adaptation syndrome. Take home message: make sure the last few reps are difficult to complete. If you’re not struggling at the end of your set, the weight is too light! And trust me ladies, you won’t end up looking like a she-male by pushing your body a little. It’s simply not going to happen.

Mistake #3. Not having a game plan!
Training is all about strategy. Too many times, I see women walk into a gym not knowing what they want to do that day. So they end up doing a little of this and a little of that, but really not getting a whole lot out of their efforts. It’s like trying to writing a novel without having a plot in mind—you end up with an aimless journey that ultimately goes nowhere.

The important thing is to decide what you want to do before you start your workout, and then follow through on that game plan each time you train. Map out the muscles you want to work and the exercises that you intend to perform. Better yet, write down your routine in an exercise log and take it with you to the gym. Guaranteed it will keep you more focused throughout your session.

Mistake #4: Training too frequently!
Here’s something a lot of people don’t realize: when you lift weights, you’re not developing your muscles, you’re breaking them down. That’s right, each time you workout, tiny microtears form in your muscles as a result of the training process. Once you finish lifting, your body needs rest to recuperate. This is when development takes place. Your body anticipates you’re going to shock it at some point by lifting those obscene weights and reacts by getting stronger and harder.

It should therefore be apparent that training places a major stress on the body. Not only does it tax the muscles themselves but it also taxes your entire neuromuscular system while you’re training. If you train too much, you’ll short circuit the recuperation process and can actually become overtrained where results come to a complete halt. To avoid this malady, allow 48 hours rest in between weight-training sessions. This is the approximate time course of protein synthesis—the mechanism by which your muscles are repaired. Also limit intense cardiovascular activity (such as running or interval training) to no more than five days a week with two full days off.

Mistake #5: Expecting to see immediate results!
Unfortunately, exercise isn’t an instant gratification process. Results happen over time. If you expect to see change in a few days or a week or two, you’re setting yourself up for frustration and destined to end up demotivated.

What can you reasonably expect? If you exercise properly, you’ll begin to see changes in the body in about four weeks. After about 8 to 12 weeks you’ll see fairly significant changes. Keep it up for four to six months and you’ll really start turning heads. The key is to maintain perspective and follow through over time. You will see results if you have the right routine and remain dedicated.

Train hard and stay fit!

Brad

TAGS: workout mistakes, training plateau, exercise mistakes, exercise plateau, workout plateau, tone up, shape up

Keeping with my penchant for top five lists, here’s my top five nutritional tips for shaping over your body. Remember, the vast majority of fat loss is dictated by calories in vs. calories out. However, making some simple adjustments can bring about a tangible difference in your physique, especially if you’re trying to get super lean…

 1) Think brown: When it comes to starches, choose brown varieties over the counterparts. Brown starches are more “nutrient dense” and thus help to avoid blood sugar spikes as well as fueling your dietary needs for vitamins, minerals and fiber. Thus, opt for oatmeal over processed cereals, brown rice over white rice, whole wheat pasta over white pasta, multigrain bread over white bread, and yams over potatoes.

2) Cheat a little: Dieting round the clock can actually be counterproductive to weight loss. For one, it causes feelings of deprivation and often leads to binge eating. For another, it causes a starvation response initiated by leptin—the master hormone responsible for fat gain and loss. By having a regimented “cheat day” where you can eat your favorite foods once a week, you reset your leptin levels, allowing your body to continue losing fat over the long haul.

3) Tea off: Tea is not only replete in antioxidants—powerful vitamins and minerals that help to stave off disease—but it also helps to burn fat. It contains caffeine, which increases the release of fat for use as fuel. It is also replete in compounds called catechins, which boost levels of noradrenaline—a potent fat burning hormone. Now don’t expect it to magically melt away the pounds, but every little bit helps, right? Opt for green tea, which has higher levels of catechins than traditional black tea.

4) Chew the fat: Ultra low-fat diets are pretty much passé and most people realize that you need fat in your diet. But it’s essential to eat the rights types of fat. Stay away from saturated and trans fats, as they only serve to clog arteries and harden cells. While it’s good to consume some monounsaturated fat (found in olive oil), the most beneficial fats are called omega-3’s. Found primarily in cold water fish and flax, these fats are nutritional powerhouses. In addition to having heart healthy effects, they also play a role in accelerating fat burning, increasing levels of your body’s fat burning enzymes and decreasing levels of fat storage enzymes. Adding healthy doses to your diet helps to turn your body into a fat burning machine!

5) Don’t be juiced: Although juices tend to be thought of as a healthy foods, they actually can have a negative effect on your body. Liquids are digested very quickly into your blood stream, and thus don’t satisfy hunger—a fact that can lead to overeating. What’s more, there is a spike in blood sugar levels, which can lead to excess fat storage. As a rule, it’s much better to consume whole fruits and vegetable, which promote a feeling of satiety and maintain even levels of blood sugar. Juices do make for excellent post-workout drinks, however, as they help to replenish glycogen stores and provide an environment for muscle repair.

Stay Fit!

Brad

TAGS: diet secrets, diet tips, nutrition secrets, nutrition tips

I was recently interviewed for an article on dietdetective.com, the popular website run by fitness expert Charles Stuart Platkin. You can check out the interview at the link below:

Interview with Brad Schoenfeld, CSCS 

Enjoy and Stay Fit!

Brad

It seems every year another fitness “guru” releases a book or video claiming superslow training is the best thing since the invention of the dumbbell. For those of you who’ve never heard of superslow training, it’s basically a form of resistance exercise where each repetition takes about fifteen seconds to complete. According to superslow proponents, the biggest attribute of the technique is that it reduces momentum during training, thereby increasing force to the target muscle. In addition, by reducing momentum, the potential for injury is supposedly decreased. Sounds logical, right? Well, not exactly…

The effects of momentum on training are wildly overstated. Provided that weights are lifted in a controlled fashion, the target muscles are performing the majority of work. Momentum is a non-factor. What’s more, assuming proper technique is utilized, simply slowing down the speed of repetitions will have no effect on reducing injuries. In fact, the injury rate for those who train with proper form in a traditional protocol is almost non-existent. Thus, the science behind the superslow claims simply doesn’t add up.

All things considered, superslow training is suboptimal for achieving maximal muscular development. Here’s why:

First, the weights used during superslow training must be extremely light to compensate for the slow speed of the lift. While this allows the concentric (i.e. positive) portion of the rep to be executed in the desired fashion, it takes away most of the muscular stress on the eccentric (i.e. negative) portion (muscles can handle significantly more weight on eccentric actions than on concentric actions). And since the eccentric component is perhaps the most important aspect in promoting muscular development, results from superslow simply can’t compare to performing reps at a traditional cadence.

What’s more, superslow training is extremely tedious. The excruciatingly slow tempo causes most people to become bored with the routine in a relatively short period of time. This ultimately reduces exercise adherence - and if you don’t train, you won’t get results!

Bottom line: If you’re looking to optimize muscle development, the best advice with respect to rep speed is to follow the ABCs of lifting: always be in control. As long as you lift weights in a controlled fashion, the effects of momentum are negligible. This is not to say that superslow has no place in a routine. It can serve as a good “change of pace” and, when used occasionally, might help to overcome a training plateau. But for the majority of your workouts, a traditional lifting regimen is the way to go.

Stay Fit!

Brad

TAGS: Superslow, speed of repetitions, rep speed, repetition speed, lifting speed, superslow exercise, eccentric repetitions, lifting momentum