Model A Fitness

Brian January 10th, 2012

The new year is upon us and so are the resolutions to a better, healthier you. People make rigid training and diet programs and try to follow them with dogged determination. The problem is in the approach, not necessarily the methods. A training program and diet are only as effective as their ability to be flexible over the long term. If you miss a workout don’t blow your diet and consider the whole day a waste. In the same vein, if your diet is not up to par, don’t blow off training. Can’t get on your favorite piece of equipment, choose a different one or train something else that day. The idea is to constantly move in the right direction by doing the right things 90% of the time. The process to a better you is sometimes 2 steps forward,  and then 1 step backward.

In Health,

Brian

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Brian December 21st, 2011

And so we head into another year of resolutions,with results for some, but failures for most. Members come in droves to walk, run, cycle, and see the latest and greatest resistance training machines. Do a few sets on this, a few sets on that, but look in the mirror and still see the fat. Happens all the time. Up next, quit the gym only to return next year with a new resolution.

Consider the following chart:

Notice the highest calorie counts are for the most rigorous activities. Duh, that only makes sense. Look at the types of activities that give the highest calorie burn though. They are all done on our feet, and with high intensity.

Full Court basketball may not be your forte, but  some of the other activities can be replicated in the gym. You could come in and knock out a 7.5 min. mile pace on the treadmill, but injuries can preclude this activity so it isn’t for everyone. Snow shoveling takes first prize for number of calories burned. You may be asking yourself how shoveling snow can be replicated in the gym? If you break down the essence of the movement it is no different than resistance training in multiple planes of motion. Some added benefits with this type of training are increased metabolism, higher calorie burn rate after activity, and training efficiency.

The take-away message is to always include some higher intensity training in your program for optimal results.

In Health,

Brian

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Brian November 9th, 2011

Maybe after 30+ years of aerobic based training dogma, which many refer to as “cardio”, the tide is finally turning. Much of this craze was started by Dr. Kenneth Cooper, and much of the research on exercise was originally devoted to aerobic exercise and its effects on heart health and body composition. After many decades of blood, sweat, tears, and sprained ankles some people started to ask, “there has to be a better way?” Well, there is.

As strength and conditioning gained traction in the 80′s more research dollars started going into this arena. Questions such as, “Why are sprinters and Olympic weightlifters so lean, when they do little to no aerobic based training?” started to pop up. Compare athletes from sports on the opposite end of the continuum (endurance/aerobic based——->strength/anaerobic endurance——–>power) and you will see a dramatic shift in body composition and muscle mass. However, people continue to slog miles on the treadmill and stationary bike in the hopes of having a six pack. While aerobic based training is great for the cardiovascular system, there are better, more efficient ways to get lean.

Muscle is one of the most metabolically active tissues in the body next to the liver and brain. It requires a lot of oxygen and CALORIES to maintain. Wouldn’t it be of great benefit for everyone to maximize the amount of muscle they carry? Notice I said maximize, and not GET HUGE. Maximizing muscle for one person may only mean adding a few pounds. This would go a long way toward achieving an ideal body composition.

Bottom line is, don’t be afraid to cut back on the incessant running or cycling, and try some HIIT (high-intensity interval training) using sprinting or weight training. Your body will thank you for it with less pain and more gain.

Check out these article for more information.

http://athleticbusiness.com/articles/lexisnexis.aspx?lnarticleid=1537573803&lntopicid=136030023

http://articles.elitefts.com/articles/training-articles/women-running-into-trouble/

In Health,

Brian

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Brian October 26th, 2011

http://www.fit2fat2fit.com/

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Brian October 11th, 2011

It has been said that success is what happens when preparation meets opportunity. This holds true in finding a good career, investing, and with diet and training. I cover the training side of things quite a bit, so here I will discuss some easy diet strategies to keep you on track.

When it comes to preparation with dieting, it comes down to the very meaning of the word, prepare. I hear countless times per week from members, friends, and clients that they don’t have the time to eat properly. This leads to eating the wrong foods, or just not eating at all. Both habits are detrimental no matter what your long term goals are. Below I list some tips for making this easy even with a hectic schedule.

Plan ahead

Make a list before you go to the grocery store and stick to it. Going in blind, or worse, hungry, will cause you to buy things that you don’t necessarily need. Make meal plans in advance, and shop the periphery of the store. Most of what is in the aisles is junk anyway.

Pick one day to cook

Take one day and do the bulk of your cooking for the week following your pre-planned meal plans. Chicken, peppers, and onions is an example of something that can be cooked in bulk. Sweet potatoes, rice, oatmeal and quinoa are some other easy bulk options.

Storage

Pick up some cheap, reusable tupperware containers and portion out your meals into the containers and place in the refrigerator. If you made more than will keep in the fridge, freeze some. Chili is a great option for freezing because you can heat it up frozen and it doesn’t change much from it’s original form after reheating.

Snacks

Nuts, bananas, apples, celery sticks, ready-to-drink protein shakes, hard boiled eggs, sliced turkey, rice cakes, and jerky (although high in sodium, it is a very good source of protein) are all good choices for snacks. Make sure to combine carb rich foods with protein ie. sliced turkey and an apple.

I hope this quick list makes it a little easier to eat healthy while on-the-go. It has the ancillary benefit of saving a lot of money too!

In Health,

Brian

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Brian October 5th, 2011

Well, maybe this movement won’t cure everything, but it helps with a multitude of postural issues and strength imbalances. You probably do this movement, in some capacity, every single day. You have probably heard that it will wreck your back, and isn’t necessary anymore because there are machines that are much better and safer. I know, I know, you are probably scratching your head wondering what I could be talking about. The exercise I am referring to is the deadlift.

This much maligned movement is the cornerstone of everyday movements. Think of how many times you bend down to pick something up? It also used to be the cornerstone, along with squats, of strength and conditioning programs. What went wrong? Where did the deadlift fall out of favor? The problem is not with the movement, but with the exerciser. This movement, more than any other, is butchered when it comes to technical execution. As such, injuries abound and people start to dislike the movement. This was picked up on by the equipment manufacturers, so they designed pieces of equipment that “mimic” the deadlift motion, but are safer. I will go into why using a machine is not a viable alternative, and why this should be included in your program.

Muscle activation

There are over 650 muscles in the body. The key to gaining muscle, losing fat, and being all-around healthier is training, and activating as many of these muscles as possible. When it comes to efficiency, and activation, the deadlift beats all comers. The deadlift utilizes all the same muscles as the squat (calves, upper legs, gluteals, low back, abdominals, upper back), but also uses the forearms, pectorals, triceps, and biceps! Pretty good bang for your buck.

Postural support and correction

If you are like most Americans you spend a good deal of time sitting behind a desk, or in a car. Look at the posture of someone who sits a lot and you will see shoulders that round forward, with a pelvic position that resembles a dog running away with its tail between its legs. This is called adaptive shortening, and it is what happens when muscles spend too much time at one shortened length. Over time this puts pressure on the associated joints and spine, which can cause pain and dysfunction. The deadlift is a great way to strengthen the muscle between the shoulder blades in the upper back. Over time this will pull the shoulders back into the correct position. The next benefit is gluteal activation, which can help with pelvic position and posture. Strong hamstrings is yet another benefit which keeps the knee joints healthy. This doesn’t even take into account the core strength that is developed.

Ground Based Movement

Life does not occur while sitting so why should we exercise this way? The deadlift offers ground-based training, which allows the body to work the way it was intended. Force is generated from the ground up, through the midsection and into the arms. This is no different than picking up a child or a bag of groceries.

Variations

There are several different variations of the deadlift. For this article we will just stick to the conventional deadlift. In future posts I will discuss the different variation and the advantages/disadvantages and nuances of each. For now, check out this video for proper instruction.How to deadlift

Whether you’re an athlete, recreational trainee, or a mom the deadlift offers benefits across the board. Add this exercise into your program and you won’t be disappointed.

In Health,

Brian

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Brian September 27th, 2011

http://athleticbusiness.com/articles/lexisnexis.aspx?lnarticleid=1508744817&lntopicid=136030023

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Brian September 16th, 2011

If you are a parent or a teacher you are well aware of the craziness that ensues when the new school year begins. There is making lunches, getting kids on the bus, and running little Billy to 10 different activities. The same goes for teachers who are now writing lesson plans and spending time after school with work. This doesn’t leave much time for training, or eating well. Here are some tips for squeezing in training sessions, as well as not getting ahead of yourself when time, and training, are short.

Can’t remember…

the last time you trained? When you come back, take it slow and start with 70-80% of your previous volume and intensity. If you were performing 4 sets of 8 reps with 150lbs. on the squat, make it 2-3 sets of 8 reps with 105-120lbs. Being so sore you can’t move the next day can be demotivating for some people, so this will ensure that you are ready to come back for more.

Where is the time?

Many people will blow off training completely if they don’t have a certain amount of time to devote to training. This keeps many well-meaning trainees out of the gym or off the road. Remember, you will eventually get a routine down that you can live with, so the initial craziness of the school year isn’t forever. Multiple, smaller training blocks of 15-30 minutes can be very effective and still elicit gains in fitness. This is especially true for resistance training. You could do your primary movement earlier in the day and do assistance exercises later in the day. An example would be going to the gym and doing some squats or bench presses for 30 minutes and doing some lunges or push-ups at home later that evening.It is even better if you can make it back to the gym that day. Don’t discount bodyweight, circuit based home programs when crunched for time.

Diet, what diet?

An even bigger issue for many is finding the time to eat right. Pre-planning is crucial here and can make, or break, your training and dieting goals. Take some time on a day off to cook meals for a few days in advance. Keep almonds or peanuts, apples, and ready-to-drink protein shakes on hand for quick meals when you can’t find the time to eat.

These are some quick and easy tips to make adjusting to a busier schedule a little easier. Hope they work for you.

In Health,

Brian

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Brian September 7th, 2011

Interesting article on caffeine.

http://www.bicycling.com/training-nutrition/nutrition-weight-loss/caffeine-alert

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Brian September 7th, 2011

I know the title of this blog is a bit odd, but it is intended to make a point. Fitness has as many definitions as the meaning of life. Depending on who you talk to, or what you read, it can vary from the mundane to the extreme. Dictionary.com defines fitness as,” health, or the capability of the body of distributing inhaled oxygen to muscle tissue during increased physical effort.” Wikipedia defines fitness as,” a state of health and well being,” but goes on to list task-specific fitness also. In the McArdle, Katch and Katch Exercise Physiology text, fitness is defined as,” attributes related to how well one performs physical activity.” In the world of exercise, most texts list five components of physical fitness: cardiovascular fitness/endurance, body composition, muscular endurance, muscular strength, and flexibility.

As you can see the definition ranges from health to performance capabilities during physical activity. Now, if being “healthy” were the only requirement there would be many ecstatic parents watching their couch potato children starting their 12th hour of video games. It would go something like, “Well Bob, Billy doesn’t do much else, but he is healthy.” This is obviously not the definition most trainees and gym goers adhere to. On the flip side, the definition of fitness for a Navy Seal or Olympic athlete would be quite different. We need to separate fitness from health as the two are not mutually exclusive at times.

Being healthy should always be a top priority for everyone regardless of training goals. However,the level of training required for some athletic and fitness goals can be unhealthy over the long term. If you want to run a marathon in 3 hours you will need to sacrifice long term joint health, and be ready for a rash of colds and feeling just plain crappy sometimes. The training mileage needed to compete at that level is physically demanding and not necessarily healthy. This is in sharp contrast to the mom who wants to lose some baby weight, or the out of shape office worker wanting to get to the elevator without having a coronary.

The point I am trying to make here is that fitness cannot be nailed down to one definition as it is varies from person to person. Define what fitness means to you and train in a manner to achieve those goals. Whether it is picking up your grandchildren, or competing in a triathlon. Don’t be afraid to push yourself and try new things either. Having a good combination of the fitness components listed above is a great way to start. Just remember, nature rewards the generalist and can sometimes punish the specialist. Push too much in one area, and it may take away in another.

In Health,

Brian

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