I am going to start this off by saying that I am no way, no shape, no how a foot expert. I am not a running expert. I am not any sort of expert on foot function, but I have recently come across the information I have been searching for.
I'm sure many of you have seen the crazy of the barefoot shoes that are out on the market today. There are some people that absolutely get caught up in the craze and hype about new products or fads that come out each year. The barefoot craze to me is something that I have taken my time on trying to understand on as to why someone might want to workout or train barefoot. I have been searching for just a really simple explanation as to why someone should wear barefoot shoes. I have attended a seminar on barefoot training. I have read articles and asked around on exactly what they do for you. Never have I really truly understood the reasoning as to why we should wear these shoes. I really only understood that walking barefoot or training in barefoot shoes helps restore foot function. I understood that people have a disconnect between their feet and their brain. I also understood that the foot should work and function just as our hands function. Never have I really made it make sense like this though...
In a new book that I am reading (thanks to my wife) called the "Fit Formula." It is a compilation of some of the best fitness professionals in the world today who each wrote a chapter on some really great information. The best chapter was written by Alwyn and Rachel Cosgrove. Their chapter is on Self Limiting Exercise and how it can be incorporated for fat loss programming. The chapter starts with a brief definition on exactly what self limiting exercise is. In a nutshell what the description of self limiting exercise is this.. either you can do something or you can't. There is nothing that will get in the way of you doing something incorrectly. You just physically will not be able to perform a certain movement. Ex.. Step up stairs... you will be able to keep climbing stairs who you can't. Push ups-you will do as many as you can until you physically can't perform anymore. Those are just basic examples about a self limiting exercise. You body will respond to a movement right away if you cannot perform a certain movement. It has to happen.
So what does this have to do with running shoes? Well, barefoot running is what can be classified as a "self limiting exercise." The body will respond to running barefoot if you over stride...the reaction would be PAIN. What essentially happens if someone runs barefoot is that you body will auto-correct the movement of that runner. Simply by your body knowing what they reaction will be. Auto Correction would mainly be your stride will shorten up for your heal to hit the ground first to absorb impact and allow the ankle joint to lock up and do it's prevention tactic. There is no way of doing this incorrectly. Because of the auto correction the foot and joint impacts will prevent overuse injuries as you stop running.
What the sole padded running has done is that it has created a block in our body. When running with padded shoes there is no immediate feedback for someone to correct running form. Meaning, you will not feel or notice any sort of incorrect movement or sense of over-striding that may occur. The padded shoes will allow someone to perform much more volume to our ankle joint, knees, and hips. It is inevitable. You will get hurt as you see many braced up runners running around today.. This is NOT by any means a perfect exercise.
For months now I have bee searching for this answer. I could not have found a better definition on as to why you should just train barefoot or wear the barefoot shoes. (Or just not run long distances..ha) I am not really for one side or the other when it comes to this topic. There are people that will try to convince until they are blue in the face. What I am for is having people really take a look at their exercise routine and training program. It doesn't get any easier to understand. If you are a runner with running shoes...you are making your body progressively worse. I have never once said to anyone to not go move....but you really might want to re-consider your movements that you are performing.
Enjoy,
JP
Wednesday, December 28, 2011
Thursday, December 22, 2011
Workout of the Week...
Here is the Workout of the Week for anyone to try. This is Workout B of my 2 workouts that I am doing for the next 4 weeks. It is this time of year where we need to muscle up!!!
Foam Roll- 5 Mins
Dynamic Warm Up- Jumping Jacks,Squat to Stand, Inch Worm, Lateral Lunges, Lunge with Rotation, (3-Rounds of 10 Reps)
Core- Plank w/ Leg Extension, Anti Rotation Cable Push ( 2 Rounds of 10 Reps)
Strength- 1A- Front Squat x 5, 1B- Chin Up x 5 ( Repeat for 5 Rounds Rest 30 seconds between sets)
2A- Deadlift x 5, 2B- Dumbell Push Press x 5 ( Repeat for 5 Rounds Rest 30 seconds between sets)
Metabolic Finisher- 16 Split Jumps, 8 Push ups (Countdown to 1 of each...14 Split Jumps, 7 Push Ups, 12 Split Jumps, 6 Push Ups...and so on)
Enjoy and Train hard...Merry Christmas and a Happy New Year!!!
JP
Foam Roll- 5 Mins
Dynamic Warm Up- Jumping Jacks,Squat to Stand, Inch Worm, Lateral Lunges, Lunge with Rotation, (3-Rounds of 10 Reps)
Core- Plank w/ Leg Extension, Anti Rotation Cable Push ( 2 Rounds of 10 Reps)
Strength- 1A- Front Squat x 5, 1B- Chin Up x 5 ( Repeat for 5 Rounds Rest 30 seconds between sets)
2A- Deadlift x 5, 2B- Dumbell Push Press x 5 ( Repeat for 5 Rounds Rest 30 seconds between sets)
Metabolic Finisher- 16 Split Jumps, 8 Push ups (Countdown to 1 of each...14 Split Jumps, 7 Push Ups, 12 Split Jumps, 6 Push Ups...and so on)
Enjoy and Train hard...Merry Christmas and a Happy New Year!!!
JP
Monday, December 19, 2011
Why You're Not Getting Stronger!!!!
For those of you who know me and my methods of strength training these days, it is no hidden secret that I feel that our conventional knowledge of strength training and weight lifting literally makes no sense. Our conventional methods of weight training and strength training are basically to split up your body parts and to work them on different days.Also we were to isolate the movements using only one plane of motion. Example....Chest/Tri's, Back/Bi's..Legs/Arms or Shoulders/Abs. However you want to look at it. This is our typical body builder routine using only a select few exercises and attacking basically only one body part during a workout and during an exercise. I will be the first to tell you that I was one to follow these typical boring conventional routines. I will also be the first to tell you now that I was wasting my time and more than likely you are wasting your time as well.
Our conventional knowledge were methods that were developed however many decades ago and there is not a whole lot of physiology behind these methods.Physiologically speaking, our muscles and body all work together. Key word there is "logically." If physiology tells us that muscles groups work together, then it would be safe to say that our entire body is working together. For us to simply isolate a muscle group or to isolate a movement you are limiting yourself to only so much success. Not only that, but you are going against out physiological make up.
If you ever walk into a gym on a Monday you will be witnessing "International Chest Day." It's probably one of the funniest things you could every see. Literally you will see all guys doing bench press, chest press, Dumbbell Press, Flys, or whatever other chest exercise you could think of. For this particular example we will just talk about bench press. Athletes, body builders, or power lifters have used the bench press as test to measure pure upper body strength. They are always trying to increase the weight they push because apparently it will help you live a longer life. Anyway, week after week guys will come in and do their bench wondering why they are struggling with the weight they are already using or why they are not increasing their weight.
So why aren't they getting stronger? Well, my key to getting stronger in the bench press is simply this. DO NOT BENCH! I said it. Do NOT bench. When I say that I do not mean to never bench press. I just mean maybe you should restructure your program to develop other things. Mainly you should develop your entire body and work on movement. My rule of thumb has been that if you cannot perform 15 perfect push ups, then you have no business trying to bench press. Another example..If you cannot perform 5 perfect chin ups then you have no business performing biceps curls.
Nobody wants to take time to develop their body. Everyone wants to rush in and start training muscles right away. The notion of a full body resistance training program using good quality movement (push, pull, lift, squat,twist,lunge, and balance on 1-leg) is apparently not cool enough for people. Mostly guys. The training rule that I use is...train the movement..train the joint...train the muscle. To get stronger in the main lifts such as your bench, squat, dead lift does not mean that you need to work on these lifts. Start developing good quality dynamic mobility and body alignment. If your movement patterns suck. Then you are going to suck at your lifts.
I have not bench pressed in probably about 8 months. That would be a safe guess on the last time I have actually got into the rack and performed a barbell bench press. No BS. I have constructed a routine for my through the holidays where I am implementing my bench press now. I am bench pressing more now in my life than I have ever benched before. I am no way an the greatest bench guy there is, but I have increased my bench press by 35lbs with out even performing one rep of any bench press. Even back in my football days I was around 185lbs on the 5 x 5 chart and I have surpassed that with ease now.
My success to my strength gains has been so great because I have tossed out the conventional routines. I perform 3-4 full body routines each week where I work on my body. 1) Movement Prep 2) Core 3) Strength-Push, Pull, Lift, Squat, Lift, Twist, Lunge, Balance on 1-Leg 4) Metabolic Conditioning.. The body is a systematic response. Again, it means that muscle groups are all working together. Isolating movements, body parts, and routines are only a set up for lack of success.
In final thought. Drop the split routines. Drop the isolated movements. Work your body in all three planes of motion..frontal, sagital, and transverse planes. Develop proper movement patterns and good body alignment.Train with more frequency during your week. Hit every muscle group 3 times a week. And think about this. If you are only working one part of your body you are sacrificing the rest of your body to not develop and to be at rest. Which is probably the reason why are not getting any stronger, leaner, or faster.
JP
Our conventional knowledge were methods that were developed however many decades ago and there is not a whole lot of physiology behind these methods.Physiologically speaking, our muscles and body all work together. Key word there is "logically." If physiology tells us that muscles groups work together, then it would be safe to say that our entire body is working together. For us to simply isolate a muscle group or to isolate a movement you are limiting yourself to only so much success. Not only that, but you are going against out physiological make up.
If you ever walk into a gym on a Monday you will be witnessing "International Chest Day." It's probably one of the funniest things you could every see. Literally you will see all guys doing bench press, chest press, Dumbbell Press, Flys, or whatever other chest exercise you could think of. For this particular example we will just talk about bench press. Athletes, body builders, or power lifters have used the bench press as test to measure pure upper body strength. They are always trying to increase the weight they push because apparently it will help you live a longer life. Anyway, week after week guys will come in and do their bench wondering why they are struggling with the weight they are already using or why they are not increasing their weight.
So why aren't they getting stronger? Well, my key to getting stronger in the bench press is simply this. DO NOT BENCH! I said it. Do NOT bench. When I say that I do not mean to never bench press. I just mean maybe you should restructure your program to develop other things. Mainly you should develop your entire body and work on movement. My rule of thumb has been that if you cannot perform 15 perfect push ups, then you have no business trying to bench press. Another example..If you cannot perform 5 perfect chin ups then you have no business performing biceps curls.
Nobody wants to take time to develop their body. Everyone wants to rush in and start training muscles right away. The notion of a full body resistance training program using good quality movement (push, pull, lift, squat,twist,lunge, and balance on 1-leg) is apparently not cool enough for people. Mostly guys. The training rule that I use is...train the movement..train the joint...train the muscle. To get stronger in the main lifts such as your bench, squat, dead lift does not mean that you need to work on these lifts. Start developing good quality dynamic mobility and body alignment. If your movement patterns suck. Then you are going to suck at your lifts.
I have not bench pressed in probably about 8 months. That would be a safe guess on the last time I have actually got into the rack and performed a barbell bench press. No BS. I have constructed a routine for my through the holidays where I am implementing my bench press now. I am bench pressing more now in my life than I have ever benched before. I am no way an the greatest bench guy there is, but I have increased my bench press by 35lbs with out even performing one rep of any bench press. Even back in my football days I was around 185lbs on the 5 x 5 chart and I have surpassed that with ease now.
My success to my strength gains has been so great because I have tossed out the conventional routines. I perform 3-4 full body routines each week where I work on my body. 1) Movement Prep 2) Core 3) Strength-Push, Pull, Lift, Squat, Lift, Twist, Lunge, Balance on 1-Leg 4) Metabolic Conditioning.. The body is a systematic response. Again, it means that muscle groups are all working together. Isolating movements, body parts, and routines are only a set up for lack of success.
In final thought. Drop the split routines. Drop the isolated movements. Work your body in all three planes of motion..frontal, sagital, and transverse planes. Develop proper movement patterns and good body alignment.Train with more frequency during your week. Hit every muscle group 3 times a week. And think about this. If you are only working one part of your body you are sacrificing the rest of your body to not develop and to be at rest. Which is probably the reason why are not getting any stronger, leaner, or faster.
JP
Wednesday, December 14, 2011
Don't Be Fooled Again!!!
Hello everybody this is a probably going to be one of my favorite posts of all time. Do not get upset that I will call it how it is either! Anyway, it's that time of year again for everyone to start making the New Year's resolutions and will most likely be trying to make a change in their life. This year along with your resolutions I would like to you to also challenge yourselves. Challenge yourself to step outside the box and do something different when it comes to your fitness resolutions.
The fitness industry is kind of in a weird time and if you really asked my I would say that it is a complete disaster. There thousands and thousands of gyms on the corners and yet everyone is still fat. Weird...The big box gyms are charging $10 a month and the 24-Hour facilities are charging $1 to sign up and they competing to see who has the best equipment and to see who can get people fatter if you ask me. This year do not be fooled.
There so many products, gyms, guru's, fitness methods, and supplements out there that it really kind of makes things difficult for people to choose from.Everyone always resorts back to just your basic gym membership where they go sign up at the cheapest gym and go for about a month or two and do not gain anything from their experience. Do not keep repeating the same cycle over and over year after year. If you go to a place and do the same routine each week, if you do the same weight lifting routine each day, if you use the same equipment, if you do the same damn dance class, or if you do your arm and abs workouts on Friday, then I would say that you have wasted your money. Ask yourself, what do I want to gain from my next experience. What do you want to learn? What do you want to accomplish? If your asking yourself how much something costs then your head is not in the right place.
I cannot think or speak for everyone, but this would be my mindset this year. Take a look at your past few years of experiences with fitness resolutions. What did you learn last year? What did you accomplish? Did you get the Results that you were looking for? I would also ask yourself this..Would I rather give $30-$40 a month to a corporate a**hole who has no idea who I am or would I rather give my money to a young passionate "fitness professional" who actually cares about my well being. Invest your money in yourself. Not the gyms. Do not be a CHEAP SKATE and go invest roughly $100-$150 a month in something that can only make you better and healthier. Find a small studio that focuses on all aspects of fitness, wellness, and nutrition. Research a place that has been established in your area and that has created a good quality culture where everyone who is there is working toward the same goals.
The times have changed. Fitness is being changed right now as are sitting here reading this. What do you want? What do you need? Do you want to keep seeing the same machines year after year in gyms that literally will do nothing to better yourself? Like I said before. If you asking about how much it cost per month...you are being a CHEAP SKATE. Invest $100-$150 a month in your health. If you think that you cannot afford something like this then take a look at your lifestyle. Stop eating out. Stop drinking on the weekends. Stop going to Starbucks everyday for a coffee. Don't buy a car you don't need or can't afford. Things will add up quickly to find the money. And again don't be a CHEAP SKATE. The time is now to invest in your health. If you don't now then you will be spending $75,000 on a hip or knee replacement when your 60.
Do it differently this year. Challenge your mind, your body, and your well-being. Make yourself better each day. Get better and stronger each month. Set records and get results with the help that you know you need, but are too cheap to go after.
If you are in the Milwaukee/Brookfield/Tosa/Pewaukee area go check out AXIOM Health and Fitness. My good buddy Luke is rocking the scene and has been doing it for years now. He has changed the way fitness is being done way before anyone else has in that area.When it comes to training he is as good as it gets.
If you are in Kenosha. Check out Kenosha Body Boot Camp. Shane Frazier an old classmate of mine at UW Parkside.He was the first one Kenosha to change the scene there. He is doing good things there. (My mom has been a client of his for a few years.)
Also check out Kenosha Personal Training. I do know anyone at this studio, but I have done a little research on what they are doing and it looks like they do a good job.
If you are in the Northbrook,Il area then I would look up Mark Cibrario. Owner of the Trainer's Club. Mark is one of the most respected people in the industry today and has been listed as one of country's top personal trainers for a few years according to Men's Health magazine. (Old baseball friend of mine)
Otherwise look into other small training studios into your area. Take the leap this year and invest your time, money, and sweat into your health. Ask questions and do your RESEARCH as I have continued to learn from my father in law. Make sure the place is going to do a movement screen on you. Make sure they are going to keep assessing you. Make sure they are tracking your progress and coaching you on nutrition. If you go to a place and they aren't talking about Metabolic Resistance Training or focusing on functional movement then I would walk out the door.
Make it happen. Go to a professional. The machines aren't going to do it for you. Only you can do it for yourself. Hope this helps people out as they are getting ready for the New Year plans. Get it right this year!
JP
The fitness industry is kind of in a weird time and if you really asked my I would say that it is a complete disaster. There thousands and thousands of gyms on the corners and yet everyone is still fat. Weird...The big box gyms are charging $10 a month and the 24-Hour facilities are charging $1 to sign up and they competing to see who has the best equipment and to see who can get people fatter if you ask me. This year do not be fooled.
There so many products, gyms, guru's, fitness methods, and supplements out there that it really kind of makes things difficult for people to choose from.Everyone always resorts back to just your basic gym membership where they go sign up at the cheapest gym and go for about a month or two and do not gain anything from their experience. Do not keep repeating the same cycle over and over year after year. If you go to a place and do the same routine each week, if you do the same weight lifting routine each day, if you use the same equipment, if you do the same damn dance class, or if you do your arm and abs workouts on Friday, then I would say that you have wasted your money. Ask yourself, what do I want to gain from my next experience. What do you want to learn? What do you want to accomplish? If your asking yourself how much something costs then your head is not in the right place.
I cannot think or speak for everyone, but this would be my mindset this year. Take a look at your past few years of experiences with fitness resolutions. What did you learn last year? What did you accomplish? Did you get the Results that you were looking for? I would also ask yourself this..Would I rather give $30-$40 a month to a corporate a**hole who has no idea who I am or would I rather give my money to a young passionate "fitness professional" who actually cares about my well being. Invest your money in yourself. Not the gyms. Do not be a CHEAP SKATE and go invest roughly $100-$150 a month in something that can only make you better and healthier. Find a small studio that focuses on all aspects of fitness, wellness, and nutrition. Research a place that has been established in your area and that has created a good quality culture where everyone who is there is working toward the same goals.
The times have changed. Fitness is being changed right now as are sitting here reading this. What do you want? What do you need? Do you want to keep seeing the same machines year after year in gyms that literally will do nothing to better yourself? Like I said before. If you asking about how much it cost per month...you are being a CHEAP SKATE. Invest $100-$150 a month in your health. If you think that you cannot afford something like this then take a look at your lifestyle. Stop eating out. Stop drinking on the weekends. Stop going to Starbucks everyday for a coffee. Don't buy a car you don't need or can't afford. Things will add up quickly to find the money. And again don't be a CHEAP SKATE. The time is now to invest in your health. If you don't now then you will be spending $75,000 on a hip or knee replacement when your 60.
Do it differently this year. Challenge your mind, your body, and your well-being. Make yourself better each day. Get better and stronger each month. Set records and get results with the help that you know you need, but are too cheap to go after.
If you are in the Milwaukee/Brookfield/Tosa/Pewaukee area go check out AXIOM Health and Fitness. My good buddy Luke is rocking the scene and has been doing it for years now. He has changed the way fitness is being done way before anyone else has in that area.When it comes to training he is as good as it gets.
If you are in Kenosha. Check out Kenosha Body Boot Camp. Shane Frazier an old classmate of mine at UW Parkside.He was the first one Kenosha to change the scene there. He is doing good things there. (My mom has been a client of his for a few years.)
Also check out Kenosha Personal Training. I do know anyone at this studio, but I have done a little research on what they are doing and it looks like they do a good job.
If you are in the Northbrook,Il area then I would look up Mark Cibrario. Owner of the Trainer's Club. Mark is one of the most respected people in the industry today and has been listed as one of country's top personal trainers for a few years according to Men's Health magazine. (Old baseball friend of mine)
Otherwise look into other small training studios into your area. Take the leap this year and invest your time, money, and sweat into your health. Ask questions and do your RESEARCH as I have continued to learn from my father in law. Make sure the place is going to do a movement screen on you. Make sure they are going to keep assessing you. Make sure they are tracking your progress and coaching you on nutrition. If you go to a place and they aren't talking about Metabolic Resistance Training or focusing on functional movement then I would walk out the door.
Make it happen. Go to a professional. The machines aren't going to do it for you. Only you can do it for yourself. Hope this helps people out as they are getting ready for the New Year plans. Get it right this year!
JP
Thursday, December 1, 2011
Do Yourself a Favor!
This will be a quick end of the week blog post. I am picking up a little bit where I left off on yesterday's blog because I got so frustrated this morning when I got into work. So far today I have seen 4 overweight and de-conditioned females hop right onto the treadmill to attempt to go for a nice long run. They're hoping the weight will just fall right off after miles and miles of running to nowhere. Yes, I said it. You are running and walking in a straight line to nowhere! Let me know when you get somewhere. And if you do get somewhere...I bet I will have beat you there in about an 1/8 of the time.
People...Let me make this nice and simple for you to understand. Running is probably one of the least efficient things you can do for fat loss.My advice for anyone looking to get started on losing weight or is looking to avoid any sort of holiday disaster. Do yourself a favor. Take three days a week and lift some heavy s*** up and press it over your head. Lift heavy weights, using integrated movements, and that will make up a full body resistance training workout.
Do yourself another favor...stay off the treadmill!
JP
People...Let me make this nice and simple for you to understand. Running is probably one of the least efficient things you can do for fat loss.My advice for anyone looking to get started on losing weight or is looking to avoid any sort of holiday disaster. Do yourself a favor. Take three days a week and lift some heavy s*** up and press it over your head. Lift heavy weights, using integrated movements, and that will make up a full body resistance training workout.
Do yourself another favor...stay off the treadmill!
JP
Wednesday, November 30, 2011
The Misguided Trainer!
It is so funny to talk about to people about fitness, losing weight, weight lifting, or even athlete development these days because there is just so much blah, blah, blah, ba-blah, ba-blah, ba-blah. To me it's kind of like discussing politics with people because once someone is stuck in there own views or way there is no changing it. For me as a fitness professional and just being a person who is willing to learn new things not it can only make sense for me to learn to learn and try new things. Learning and trying new methods to educate yourself is what helps you find out if something is more effective than another thing. Learning new ideas is what helps me be innovative in my own way to develop into my general templates that I use for programming on clients and myself.
I love discussing any sort of topic that I have general knowledge and experience in because I always want to expand and grow as coach/trainer and as fitness professional. I do not like discussing topics with people who legitimately think they have things figured out. I got caught into a conversation a few weeks ago about the most effective way for fat loss/weight loss. This is my area that I have spent my education and development as a trainer and coach in for the past 4 years or so. This is a topic that really I think right now does not have any debate in right now. It truly is black and white to me at this point.
The number one reason people hire a trainer still to this date is for weight loss. People are willing to make the investment in themselves and the trainer to help them accomplish a certain goal. When someone is willing to make the commitment with me it is and will be an educational experience I think more than anything. If someone wants and needs to lose 30lbs, how are they going to get there? Well, more often than not people these days only have a certain amount of time in their day and there week to grab a workout. The question is, What are you going to do in this limited amount of time each week that is going to give you the most "bang for your buck.?"
When trainers and people are being educated in the fitness field what are they being taught as to what is the most effective method of losing those last few pounds. Here's a little fun fact. The National Academy of Sports Medicine (NASM), International Sports Sciences Association (ISSA), the American Counsel of Exercise (ACE), and the National Strength and Conditioning Association (NSCA) are 4 of the most well known fitness certifications in the world today. The 4 certification manuals have a combined total of 2919 pages of fitness certification information. There is only a total of 57 pages, which is 1.9% of the information in these manuals that is displayed for program design for weight loss. Mainly there is only talk about nutrition. That is absolutely mind blowing to me. The main reason people hire trainers is for weight loss and there is no information on program design when trainers and fitness people are getting educated. And if our fitness professionals are not being educated then what makes you think that you know it all?
When coming across all of this information it really makes you think. Does everything that we have every been told about getting fit and losing weight really make sense? What I have come to find out is that it really doesn't. If I told you to hop on 1 leg for 30 minutes for your workout out today you might think I was crazy. So why is it ok to hop back and forth on your legs for 30 minutes during a run? Roughly during a 30 minutes run you will have 1300-1600 repetitions. Also, there is about 4 times your body weight of added pressure on your joints per step.If you weigh 150lbs that would be a total of about 224,000lbs of pressure your body has to endure just in 30 minutes. From a safety standpoint not very smart. Running is a plyometric movement. Plyometrics are actually very advanced when it comes to using them in programming. Not an ideal starting point.
It really interests me when people are giving out advice to people on as to what to get started on when they first start an exercise program. Obviously, the information be giving out over the past 30 years or so has not been so great, considering we are the most overweight and obese nation ever and it is still rising. Basically, the last 30 years of losing weight has been to go for a walk, jog, elliptical ride, sit your a** on these machines, do some crunches, dance in one place to this ridiculous music, or take this magic supplement. (Great Advice!)
What information should we be giving people and what should our trainers be educated on? When it comes to program design I use Alwyn Cosgrove's Hierarchy of Fat Loss formula (If you don't know who Alwyn Cosgrove is...google him)
1.) Correct Nutriton
2.)See Number 1
3.)Activities that burn calories, maintain/promote muscle mass and elevate metabolism
4.)Activites that burn calories and elevate metabolism
5.) Activities that burn calories but don't necessarily maintain muscle mass or elevate metabolism
Training Formula
1.) Metabolic acceleration resistance training/strength training
2.)High Intensity Anaerobic Interval Training
3.) High Intensity Aerobic Training
4.)Low Intensity Aerobic Training
-If you have only 3-4 hours per week use only #1
-If you have 4-6 hours per week use #1 and #2
-If you have 6-8 hours available add #3
-If you have more than that available add #4
Its all about prioritizing your workouts. If only have 30 minutes to workout, what are you going to do in those 30 minutes to maximize your time. It's pretty black and white to me. Walking, jogging, ellipical, yoga, or pilates cannot compare to a quality resistance training program. If you are seeking out information from a trainer, coach, or your best friend and they are not talking about metabolic resistance training for fat loss/weight loss then I would total disregard what they are saying. The times have changed. The studies are there, we are just not being educated on these studies! Here are some studies again to help people understand more of what I'm talking about
Hunter et al
This study compared three groups:
Diet only, Diet plus aerobic training and aDiet plus resistance training group to determine what effect diet-induced weight loss in combination with exercise training has on body composition and resting energy expenditure.
With similar weight loss – the results showed that only the resistance training group maintained their lean mass and resting energy expenditure (metabolism). The aerobic training and diet only group actually lost muscle and lowered their metabolism. In other words – the strength training group lost more fat and maintained metabolism – meaning that if the program continued for a longer period of time or a greater weight loss, they could continue to lose more fat than the other groups.
Byrne et al
This study compared two groups – Resistance training and aerobic training (walking). The resistance training group increased metabolism while the walking group actually reduced their metabolism)
Bryner et al.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 resistance training group lost significantly more fat and did not lose any lean muscle, even at only 800 calories per day. Additionally, the resistance training group actually increased metabolism compared to the aerobic group which decreased metabolism.
—
Kramer, Volek et al.
Overweight Subjects were assigned to three groups: Diet Only, Diet plus aerobics, Diet plus aerobics plus weights
The Diet-only group lost 14.6 lbs of fat in 12 weeks but when they added in the aerobic program – that group lost only one more pound than the diet group (training was 3 times a week starting at 30 mins and progressing to 3 x 50 minutes over the 12 weeks).
However the Weight Training group lost 21.1lbs of fat (44% and 35% more than diet and aerobic only groups respectively) in the same time frame.
JP
I love discussing any sort of topic that I have general knowledge and experience in because I always want to expand and grow as coach/trainer and as fitness professional. I do not like discussing topics with people who legitimately think they have things figured out. I got caught into a conversation a few weeks ago about the most effective way for fat loss/weight loss. This is my area that I have spent my education and development as a trainer and coach in for the past 4 years or so. This is a topic that really I think right now does not have any debate in right now. It truly is black and white to me at this point.
The number one reason people hire a trainer still to this date is for weight loss. People are willing to make the investment in themselves and the trainer to help them accomplish a certain goal. When someone is willing to make the commitment with me it is and will be an educational experience I think more than anything. If someone wants and needs to lose 30lbs, how are they going to get there? Well, more often than not people these days only have a certain amount of time in their day and there week to grab a workout. The question is, What are you going to do in this limited amount of time each week that is going to give you the most "bang for your buck.?"
When trainers and people are being educated in the fitness field what are they being taught as to what is the most effective method of losing those last few pounds. Here's a little fun fact. The National Academy of Sports Medicine (NASM), International Sports Sciences Association (ISSA), the American Counsel of Exercise (ACE), and the National Strength and Conditioning Association (NSCA) are 4 of the most well known fitness certifications in the world today. The 4 certification manuals have a combined total of 2919 pages of fitness certification information. There is only a total of 57 pages, which is 1.9% of the information in these manuals that is displayed for program design for weight loss. Mainly there is only talk about nutrition. That is absolutely mind blowing to me. The main reason people hire trainers is for weight loss and there is no information on program design when trainers and fitness people are getting educated. And if our fitness professionals are not being educated then what makes you think that you know it all?
When coming across all of this information it really makes you think. Does everything that we have every been told about getting fit and losing weight really make sense? What I have come to find out is that it really doesn't. If I told you to hop on 1 leg for 30 minutes for your workout out today you might think I was crazy. So why is it ok to hop back and forth on your legs for 30 minutes during a run? Roughly during a 30 minutes run you will have 1300-1600 repetitions. Also, there is about 4 times your body weight of added pressure on your joints per step.If you weigh 150lbs that would be a total of about 224,000lbs of pressure your body has to endure just in 30 minutes. From a safety standpoint not very smart. Running is a plyometric movement. Plyometrics are actually very advanced when it comes to using them in programming. Not an ideal starting point.
It really interests me when people are giving out advice to people on as to what to get started on when they first start an exercise program. Obviously, the information be giving out over the past 30 years or so has not been so great, considering we are the most overweight and obese nation ever and it is still rising. Basically, the last 30 years of losing weight has been to go for a walk, jog, elliptical ride, sit your a** on these machines, do some crunches, dance in one place to this ridiculous music, or take this magic supplement. (Great Advice!)
What information should we be giving people and what should our trainers be educated on? When it comes to program design I use Alwyn Cosgrove's Hierarchy of Fat Loss formula (If you don't know who Alwyn Cosgrove is...google him)
1.) Correct Nutriton
2.)See Number 1
3.)Activities that burn calories, maintain/promote muscle mass and elevate metabolism
4.)Activites that burn calories and elevate metabolism
5.) Activities that burn calories but don't necessarily maintain muscle mass or elevate metabolism
Training Formula
1.) Metabolic acceleration resistance training/strength training
2.)High Intensity Anaerobic Interval Training
3.) High Intensity Aerobic Training
4.)Low Intensity Aerobic Training
-If you have only 3-4 hours per week use only #1
-If you have 4-6 hours per week use #1 and #2
-If you have 6-8 hours available add #3
-If you have more than that available add #4
Its all about prioritizing your workouts. If only have 30 minutes to workout, what are you going to do in those 30 minutes to maximize your time. It's pretty black and white to me. Walking, jogging, ellipical, yoga, or pilates cannot compare to a quality resistance training program. If you are seeking out information from a trainer, coach, or your best friend and they are not talking about metabolic resistance training for fat loss/weight loss then I would total disregard what they are saying. The times have changed. The studies are there, we are just not being educated on these studies! Here are some studies again to help people understand more of what I'm talking about
Hunter et al
This study compared three groups:
Diet only, Diet plus aerobic training and aDiet plus resistance training group to determine what effect diet-induced weight loss in combination with exercise training has on body composition and resting energy expenditure.
With similar weight loss – the results showed that only the resistance training group maintained their lean mass and resting energy expenditure (metabolism). The aerobic training and diet only group actually lost muscle and lowered their metabolism. In other words – the strength training group lost more fat and maintained metabolism – meaning that if the program continued for a longer period of time or a greater weight loss, they could continue to lose more fat than the other groups.
Byrne et al
This study compared two groups – Resistance training and aerobic training (walking). The resistance training group increased metabolism while the walking group actually reduced their metabolism)
Bryner et al.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 resistance training group lost significantly more fat and did not lose any lean muscle, even at only 800 calories per day. Additionally, the resistance training group actually increased metabolism compared to the aerobic group which decreased metabolism.
—
Kramer, Volek et al.
Overweight Subjects were assigned to three groups: Diet Only, Diet plus aerobics, Diet plus aerobics plus weights
The Diet-only group lost 14.6 lbs of fat in 12 weeks but when they added in the aerobic program – that group lost only one more pound than the diet group (training was 3 times a week starting at 30 mins and progressing to 3 x 50 minutes over the 12 weeks).
However the Weight Training group lost 21.1lbs of fat (44% and 35% more than diet and aerobic only groups respectively) in the same time frame.
JP
Wednesday, November 23, 2011
Thanksgiving Tips!
Good to be back writing again this week after a busy last week getting clients assessments and sessions finished up before Turkey Day. This will be a short blog because I want to get right to the point. Thanksgiving is a very festive event for a lot of people and it comes to eating and only eating. I am one to speak from experience and I can pretty much dominate anyone in a Thanksgiving dinner eating contest. (I dare you to try me!) I have also managed to be able to figure out away to eat more on Thanksgiving without feeling that horrible pain of "turkey aches" all over your body throughout the day.
It is a day to celebrate with family and friends. It is also a day to eat and enjoy whatever you want without feeling the guilt of eating too much. I just want to leave with some tips on how to eat more and avoid the feeling of guilt and food overdose.
Tips #1- Eat Breakfast within the first 15 minutes of waking up. Start your day with a metabolism kick start. Too many times people skip breakfast in preparation to eat their brains out when it comes to dinner.
Tip #2- Sacrifice 20-30 Minutes to get in a metabolic workout. Performing a metabolic resistance training workout will drive your metabolism up for the remainder of the day and even into Black Friday. This workout will allow to eat more throughout the day with your metabolism being elevated.
Here's what I will be doing tomorrow morning-
Front Squats x 10
Seated Rows x 10
Barbell Push Press x 10
Supine Hip Extension w/ Leg Curl x 10
Barbell Push Press x 10
Upper Body Russian Twist x 10
Barbell Lunges x 10
I will Repeat this 3 x for maximum benefits and shouldn't take me more than 30 minutes
Tip # 3- This is the biggest thing. Do not consume such glorified helpings. Be graze eater. Have 1 serving of turkey, sweet potatoes, veggie, stuffing at one time. Wait three hours and then repeat a similar meal. Eating til you are going to explode will throw your entire day off.
I hope these tips are helpful for you during this fantastic eating day! Happy Thanksgiving and tune in for next weeks blog!
JP
It is a day to celebrate with family and friends. It is also a day to eat and enjoy whatever you want without feeling the guilt of eating too much. I just want to leave with some tips on how to eat more and avoid the feeling of guilt and food overdose.
Tips #1- Eat Breakfast within the first 15 minutes of waking up. Start your day with a metabolism kick start. Too many times people skip breakfast in preparation to eat their brains out when it comes to dinner.
Tip #2- Sacrifice 20-30 Minutes to get in a metabolic workout. Performing a metabolic resistance training workout will drive your metabolism up for the remainder of the day and even into Black Friday. This workout will allow to eat more throughout the day with your metabolism being elevated.
Here's what I will be doing tomorrow morning-
Front Squats x 10
Seated Rows x 10
Barbell Push Press x 10
Supine Hip Extension w/ Leg Curl x 10
Barbell Push Press x 10
Upper Body Russian Twist x 10
Barbell Lunges x 10
I will Repeat this 3 x for maximum benefits and shouldn't take me more than 30 minutes
Tip # 3- This is the biggest thing. Do not consume such glorified helpings. Be graze eater. Have 1 serving of turkey, sweet potatoes, veggie, stuffing at one time. Wait three hours and then repeat a similar meal. Eating til you are going to explode will throw your entire day off.
I hope these tips are helpful for you during this fantastic eating day! Happy Thanksgiving and tune in for next weeks blog!
JP
Tuesday, November 15, 2011
So Far Beyond Traditional Back Squats!
Happy Tuesday to everyone. It's been about a week since I have posted my last blog and I was itching to get writing again. This week I wanted to write about an article that my father-in- law sent me a few weeks ago. It was written in the Milwaukee Journal by a couple of medical doctors that were talking about how bad squats are for our youth athletes.
This is a great topic, but I think that the people who wrote the article are about 40 years behind in their knowledge on the subject of squats and exactly what type of squats athletes and especially youth athletes should be doing. The studies and research being done was in regards to traditional "back in the day" of body building back squats. Which is exactly why I am so upset with this article. They were only looking at one way training that is so long and far passed that they just have no clue in the world on what the alternative things these athletes could be doing. The bottom line of the article was that no one should be doing squats. What do I say to that??? Well, docs...stick to your surgery because you seriously are so far behind in your training and knowledge on this subject.
No crap...If you load a bar up with external resistance on a kid or an adult who is not physically ready to perform that movement what the hell do think is going to happen. Back pain, knee pain, and most importantly just a horrible movement pattern that will take even more time to fix. It has been at least 8 years since Mike Boyle (the Steve Jobs of Strength and Conditioning) has come out and said to never perform traditional back squats again. What these docs failed to inform everyone on is how to use the squat in a more functional and useful manner.
Squats are a primal movement pattern that the human body does naturally every single day. So it is something that I would not take out of programming, but I would say that I would never perform traditional back squats ever again for myself and I would never load up a client's back with weight for squats. Where coaches and parents have gone wrong is that they read a body building magazine about how awesome squats are for you, but have no clue on how to progressively get someone to actually perform that movement. Back squats if perform correctly is a great way to test pure total body strength, athleticism, and power. However, it does have consequences if done poorly. Stress fractures of the low back, knee pain. hip pain, and added dysfunction to the body. These are all things in the article that were stated, which are true, but never was there talk of how to perform this pattern correctly or to do alternative things.They were just telling you that all squats are bad for you.
My suggestions and thoughts are pretty simple to understand. So here are my recommendations when it comes to squats.
1.) Do not talk to a medical doctor about squats.
2.) Google Mike Boyle
3.) Perform Squats in a more functional manner ( De-Load yourself. 99% of the people performing squats cannot perform a body weight squat, so why are going to try and load yourself? Anything put on your back will add load to your spine. They average kid and or adult cannot possibly get themselves in neutral spine position. Even if you are in that perfect position it is still not the safest position to be in)
4) Master the movement- Toes pointed forward, Weight should be in your heels, Ankles in Line with your knee, Knees in line with your hips, Push hips and butt back just how you would sit down in a chair, and get your butt to parallel with your body weight before adding any external resistance.
4) Perform front squats with Dumbbells, Barbells, Medicine Balls, Resistance Bands, Suspension Trainers, Kettle Bells, Sandbags, or again just your own body weight!
5) Google Mike Boyle again
6)Start incorporating split squats, dead lifts, bulgarian split squats, lunges, step-ups, or single leg squats in replace of your standard squat
7) Train the movement, Train the joints, then you train the muscles!
8) And people get with the program..body building is dead! If you want to make yourself more useless and not be able to bend over or if you want to destroy your body then you can go ahead and do it. It's cool with me.
The people writing this article had the right idea I think, they were just a little uneducated on how athletes are actually training these days. We are so above and beyond the dog days of body building that it's not even funny. It was a good start for a lot people, but i can guarantee you that Arnold is not training Adrian Peterson, Aaron Rodgers, or Michael Vick!
Have a great week and train hard!
JP
This is a great topic, but I think that the people who wrote the article are about 40 years behind in their knowledge on the subject of squats and exactly what type of squats athletes and especially youth athletes should be doing. The studies and research being done was in regards to traditional "back in the day" of body building back squats. Which is exactly why I am so upset with this article. They were only looking at one way training that is so long and far passed that they just have no clue in the world on what the alternative things these athletes could be doing. The bottom line of the article was that no one should be doing squats. What do I say to that??? Well, docs...stick to your surgery because you seriously are so far behind in your training and knowledge on this subject.
No crap...If you load a bar up with external resistance on a kid or an adult who is not physically ready to perform that movement what the hell do think is going to happen. Back pain, knee pain, and most importantly just a horrible movement pattern that will take even more time to fix. It has been at least 8 years since Mike Boyle (the Steve Jobs of Strength and Conditioning) has come out and said to never perform traditional back squats again. What these docs failed to inform everyone on is how to use the squat in a more functional and useful manner.
Squats are a primal movement pattern that the human body does naturally every single day. So it is something that I would not take out of programming, but I would say that I would never perform traditional back squats ever again for myself and I would never load up a client's back with weight for squats. Where coaches and parents have gone wrong is that they read a body building magazine about how awesome squats are for you, but have no clue on how to progressively get someone to actually perform that movement. Back squats if perform correctly is a great way to test pure total body strength, athleticism, and power. However, it does have consequences if done poorly. Stress fractures of the low back, knee pain. hip pain, and added dysfunction to the body. These are all things in the article that were stated, which are true, but never was there talk of how to perform this pattern correctly or to do alternative things.They were just telling you that all squats are bad for you.
My suggestions and thoughts are pretty simple to understand. So here are my recommendations when it comes to squats.
1.) Do not talk to a medical doctor about squats.
2.) Google Mike Boyle
3.) Perform Squats in a more functional manner ( De-Load yourself. 99% of the people performing squats cannot perform a body weight squat, so why are going to try and load yourself? Anything put on your back will add load to your spine. They average kid and or adult cannot possibly get themselves in neutral spine position. Even if you are in that perfect position it is still not the safest position to be in)
4) Master the movement- Toes pointed forward, Weight should be in your heels, Ankles in Line with your knee, Knees in line with your hips, Push hips and butt back just how you would sit down in a chair, and get your butt to parallel with your body weight before adding any external resistance.
4) Perform front squats with Dumbbells, Barbells, Medicine Balls, Resistance Bands, Suspension Trainers, Kettle Bells, Sandbags, or again just your own body weight!
5) Google Mike Boyle again
6)Start incorporating split squats, dead lifts, bulgarian split squats, lunges, step-ups, or single leg squats in replace of your standard squat
7) Train the movement, Train the joints, then you train the muscles!
8) And people get with the program..body building is dead! If you want to make yourself more useless and not be able to bend over or if you want to destroy your body then you can go ahead and do it. It's cool with me.
The people writing this article had the right idea I think, they were just a little uneducated on how athletes are actually training these days. We are so above and beyond the dog days of body building that it's not even funny. It was a good start for a lot people, but i can guarantee you that Arnold is not training Adrian Peterson, Aaron Rodgers, or Michael Vick!
Have a great week and train hard!
JP
Wednesday, November 9, 2011
Workout of the Week!
Anyone looking for a workout to try today? Well here is my Workout of the Week.
Go ahead and give it a try and let me know your thoughts about it! This blog post is for one of my best friends Frank"The Tank" Olson. So here you go Tank!
Foam Roll- 5 Mins (If you access to a foam roller)
RAMP -Range of Motion Activation Movement Preparation)
30 secs each Movement- Jumping Jacks, BW Squat, Quick Feet Toe Taps, Crossover Lunges, Forward/back Hops, Lateral Lunge w/ Skip, Inchworm...repeat circuit 3-4 times (10 Minutes Total)
Core- Side Plank w/ Cable Row (10 each side), Swiss Ball Knee Tucks (10 Reps)..Do each for 3 Sets (6-8 Minutes Total)
Strength-
Alternating Sets 3 x12 (rest 30 secs between sets)
Snatch Grip Deadlift
T- Push Up
Alternating Sets 3 x 12 (Rest 30 secs between sets)
Bulgarian Split Squat w/ Shoulder Press
Chin Up or Underhand Grip Pulldown
Alternating Sets 3 x 12 (Rest 30 secs between sets)
Romanian Deadlift / Bent-over Row
Lower Body Russian Twist
Total Training time about 45 Minutes
Enjoy and train hard!
JP
Go ahead and give it a try and let me know your thoughts about it! This blog post is for one of my best friends Frank"The Tank" Olson. So here you go Tank!
Foam Roll- 5 Mins (If you access to a foam roller)
RAMP -Range of Motion Activation Movement Preparation)
30 secs each Movement- Jumping Jacks, BW Squat, Quick Feet Toe Taps, Crossover Lunges, Forward/back Hops, Lateral Lunge w/ Skip, Inchworm...repeat circuit 3-4 times (10 Minutes Total)
Core- Side Plank w/ Cable Row (10 each side), Swiss Ball Knee Tucks (10 Reps)..Do each for 3 Sets (6-8 Minutes Total)
Strength-
Alternating Sets 3 x12 (rest 30 secs between sets)
Snatch Grip Deadlift
T- Push Up
Alternating Sets 3 x 12 (Rest 30 secs between sets)
Bulgarian Split Squat w/ Shoulder Press
Chin Up or Underhand Grip Pulldown
Alternating Sets 3 x 12 (Rest 30 secs between sets)
Romanian Deadlift / Bent-over Row
Lower Body Russian Twist
Total Training time about 45 Minutes
Enjoy and train hard!
JP
Friday, November 4, 2011
An Hour of Observation....
The other day I had a good hour to myself before I had some clients come in for the small group session. I decided to spend my hour to observe what other people were doing for their workouts. I am always up for watching to see if people are doing things that I can add into my programming. Anyway, I sat and started watching and here's what I saw...
- An overweight girl trying to run her legs into the ground in hopes of trying to get that last 50lbs off before the holidays
- A guy who I watched perform 18 consecutive sets on the seated cable fly machine
- Another kid perform 9 different curling exercises in row and the proceed to lift his sleeve up to see if he lost any weight.
- A women who had a C-Spine like no other crunching away on the floor for a good 35 minutes.
-Then there was two college kids who were talking about how hungover they were from the night before while they texted and sat on the chest press machine for a good 25 minutes then decided to walk out.
These are true scenarios that I witnessed one day this week and they are things that I have seen for the past 4-5 years or so. I couldn't help think to myself and say...No wonder why we are so fat, lazy, we move poorly, we continue to get fatter, and why I think think the corporate fitness world has failed us. Why is it not a requirement that all people have to work with a coach before being sent off on their own?
On average right now I have between 20-25 training sessions a week that I have with clients in the gym and there are always other people watching. The clients I have right now are by the best overall group of clients I have had in years. They are by the most dedicated , hard working, and open minded people I have met in a long time. Now you have to be blind if you are other people watching how hard my clients work. They lifting, squating, pushing, pulling, twisting, slamming medicine balls, swinging kettlebells, using training ropes, and lunging up and down the gym. We following a systematic approach to training that guarantee's people results if they follow the nutritional plan that is recommended to them. (Taken from Rachel Cosgrove's book "The Female Body Breakthrough") I always wonder if to get what I am trying to do with my clients? Do they get the get the hint yet? Do they really think that walking for 60 minutes straight is going to get them results? Do they think that elliptical is going to burn that body fat they can't lose? Is the damn ab crunch machine going to reduce their mid section? Do they really think that doing lateral raises with 3lb dumbbells is going to get them stronger?
Wake up people. Times have changed. Bodybuilding...dead. Long slow cardio....dead. Crunches/sit-ups....dead. Low-Fat diets....dead. Ellipticals...worthless. Smith Machine...worthless. You are overweight for a reason. You not get stronger for a reason. You are not getting leaner for a reason. You are not improving your health for a reason.What we have been told in regards to our health and fitness for the past 30 years is all BS.
Go consult with a true professional about athletic/functional movement, intergrated movement, metabolic resistance training, and learn how the human body was made to be used. I am waiting for the day when there are only gyms when you sign up at when you work with a fitness coach at all times It is right around the corner and I cannot wait to see it happen.
Thanks for the quick rant before the weekend.
JP
- An overweight girl trying to run her legs into the ground in hopes of trying to get that last 50lbs off before the holidays
- A guy who I watched perform 18 consecutive sets on the seated cable fly machine
- Another kid perform 9 different curling exercises in row and the proceed to lift his sleeve up to see if he lost any weight.
- A women who had a C-Spine like no other crunching away on the floor for a good 35 minutes.
-Then there was two college kids who were talking about how hungover they were from the night before while they texted and sat on the chest press machine for a good 25 minutes then decided to walk out.
These are true scenarios that I witnessed one day this week and they are things that I have seen for the past 4-5 years or so. I couldn't help think to myself and say...No wonder why we are so fat, lazy, we move poorly, we continue to get fatter, and why I think think the corporate fitness world has failed us. Why is it not a requirement that all people have to work with a coach before being sent off on their own?
On average right now I have between 20-25 training sessions a week that I have with clients in the gym and there are always other people watching. The clients I have right now are by the best overall group of clients I have had in years. They are by the most dedicated , hard working, and open minded people I have met in a long time. Now you have to be blind if you are other people watching how hard my clients work. They lifting, squating, pushing, pulling, twisting, slamming medicine balls, swinging kettlebells, using training ropes, and lunging up and down the gym. We following a systematic approach to training that guarantee's people results if they follow the nutritional plan that is recommended to them. (Taken from Rachel Cosgrove's book "The Female Body Breakthrough") I always wonder if to get what I am trying to do with my clients? Do they get the get the hint yet? Do they really think that walking for 60 minutes straight is going to get them results? Do they think that elliptical is going to burn that body fat they can't lose? Is the damn ab crunch machine going to reduce their mid section? Do they really think that doing lateral raises with 3lb dumbbells is going to get them stronger?
Wake up people. Times have changed. Bodybuilding...dead. Long slow cardio....dead. Crunches/sit-ups....dead. Low-Fat diets....dead. Ellipticals...worthless. Smith Machine...worthless. You are overweight for a reason. You not get stronger for a reason. You are not getting leaner for a reason. You are not improving your health for a reason.What we have been told in regards to our health and fitness for the past 30 years is all BS.
Go consult with a true professional about athletic/functional movement, intergrated movement, metabolic resistance training, and learn how the human body was made to be used. I am waiting for the day when there are only gyms when you sign up at when you work with a fitness coach at all times It is right around the corner and I cannot wait to see it happen.
Thanks for the quick rant before the weekend.
JP
Wednesday, November 2, 2011
Forget the Curls Dudes!
This blog is inspired by a show my wife and I watched last night on MTV's True Life. The stories were about people who were addicted to exercise and one of the guys was a fitness model who was aspiring to be a body builder because he steroid freak friend was. So this guy wanted to get as big as his friend.
Anyway, I am watching this show and I could not help but just laugh. I actually was getting really angry. For a multiple of reasons...
1) This guy was trying to do something that was absolutely impossible. Wanting to get as big as the guys that cant even wipe their own a** ( I didn't technically swear Alicia) is just out of the question for this guy. You are not taking anything to make you get any bigger. You friend was obviously sticking a needle in himself.
2) The guy had about 46 different supplements on his counter. Get educated. The stuff you got sold at GNC doesn't work. Nothing can replace good quality nutrition plan with a proper protein supplement.
3.) Again, No one told this guy he wasn't taking the juice. Also, he should also be informed that a "true " body builder is an elite athlete..(There are not actually athletes considering the fact they can't perform a single stance of any sort) but they are in that 1% of the population who is just unbelievably gifted. They wouldn't even need to take anything extra and they still would be proportioned like Arnold. One more time, get educated. Stop reading the ridiculous steroid freak magazines that fill your head with just nonsense.
4.) Probably the funniest thing to me during the show. This guy would train his arms 4 separate times in one day. He would do an arm workout every 3 hours of the day thinking his arms were going to grow in one day. For starter's you're an idiot and if you know anything about muscle breakdown it takes 24-72 hours to restore itself so performing 4 different arm workouts in a day will not do anything for your growth period. Human growth hormone is released when we sleep not when we are awake. So, it is impossible for you to grow.
And I was watching his training program.... this guy was performing nothing but isolated, single joint movements (typical steroid freak bodybuilding program). Here's what they guy was not informed in the magazines he is reading...bodybuilding is training that is based on a method...not science. From a physiological standpoint, typical building routines and programs do not make any sense. Key word..."logical." If you know anything about how the body works and functions, muscles work together. Our body is a systematic response. Contrary to popular belief muscle growth happens all over the body and not just in one muscle group at a time. What does that mean??? Doing biceps curls for an hour in a day will NOT give you bigger arms.
Ex. Study That Was Done Recently
Two Groups of Men Each were on the same training program and same nutrition plan for one year. They did Deadlifts, Bench Press, Barbell Rows, Squats. Except one group of guys added in triceps extensions and biceps curls to their program. The difference in the two groups arm size after the year of training was no different even with the guys doing extra arm work.
Lesson learned here. Stick to your compound and multi-joint movements
PUSH
PULL
LIFT
SQUAT
TWIST
LUNGE
BALANCE ON 1-LEG
And guys save your self the time, headaches, and those ridiculous arm workouts you read from the steroid freak magazines.
JP
Anyway, I am watching this show and I could not help but just laugh. I actually was getting really angry. For a multiple of reasons...
1) This guy was trying to do something that was absolutely impossible. Wanting to get as big as the guys that cant even wipe their own a** ( I didn't technically swear Alicia) is just out of the question for this guy. You are not taking anything to make you get any bigger. You friend was obviously sticking a needle in himself.
2) The guy had about 46 different supplements on his counter. Get educated. The stuff you got sold at GNC doesn't work. Nothing can replace good quality nutrition plan with a proper protein supplement.
3.) Again, No one told this guy he wasn't taking the juice. Also, he should also be informed that a "true " body builder is an elite athlete..(There are not actually athletes considering the fact they can't perform a single stance of any sort) but they are in that 1% of the population who is just unbelievably gifted. They wouldn't even need to take anything extra and they still would be proportioned like Arnold. One more time, get educated. Stop reading the ridiculous steroid freak magazines that fill your head with just nonsense.
4.) Probably the funniest thing to me during the show. This guy would train his arms 4 separate times in one day. He would do an arm workout every 3 hours of the day thinking his arms were going to grow in one day. For starter's you're an idiot and if you know anything about muscle breakdown it takes 24-72 hours to restore itself so performing 4 different arm workouts in a day will not do anything for your growth period. Human growth hormone is released when we sleep not when we are awake. So, it is impossible for you to grow.
And I was watching his training program.... this guy was performing nothing but isolated, single joint movements (typical steroid freak bodybuilding program). Here's what they guy was not informed in the magazines he is reading...bodybuilding is training that is based on a method...not science. From a physiological standpoint, typical building routines and programs do not make any sense. Key word..."logical." If you know anything about how the body works and functions, muscles work together. Our body is a systematic response. Contrary to popular belief muscle growth happens all over the body and not just in one muscle group at a time. What does that mean??? Doing biceps curls for an hour in a day will NOT give you bigger arms.
Ex. Study That Was Done Recently
Two Groups of Men Each were on the same training program and same nutrition plan for one year. They did Deadlifts, Bench Press, Barbell Rows, Squats. Except one group of guys added in triceps extensions and biceps curls to their program. The difference in the two groups arm size after the year of training was no different even with the guys doing extra arm work.
Lesson learned here. Stick to your compound and multi-joint movements
PUSH
PULL
LIFT
SQUAT
TWIST
LUNGE
BALANCE ON 1-LEG
And guys save your self the time, headaches, and those ridiculous arm workouts you read from the steroid freak magazines.
JP
Thursday, October 27, 2011
HEY YOU! Nobody Cares How Much You Bench...
"I’ve deadlifted over 500 lbs, squatted 455 for reps, benched over 300 lbs and at 220 lbs can perform 25 pull ups at any time.
Impressive, right? WRONG……
Here’s where it REALLY counts.
My back hurts and I can’t play with my kids without back pain…. and some knee pain thrown in for good measure.
I wake up and walk down the stairs in pain…. hand pain, foot pain, back pain and the pain of feeling like a useless clunk of NOTHING."
"You have two choices:
1) Keep living with the pain, ignoring the issues and continue to do damage to your body.
2) Address the injuries, rebuild your weak areas and turn them into strong areas.
After feeling like complete shit, both physically and emotionally, I wanted to rebuild my body and be a better Dad and a better husband.
I also wanted to be a Strength Coach that could walk the talk, not sit behind a computer telling people what to do while I got fat, weak and made excuses for not training.
Nope.
Men should “live the code”.
In essence, as a man, you need to be strong AND healthy. You need to have a blend of strength, conditioning, flexibility and power, also known as athleticism.
You need to balance your body, get away from focusing on your strengths while ignoring injuries and weak areas. Go on and focus on attacking what will make you healthy AND strong in the long run.
Be brutally honest with yourself. Are you as healthy as you can be or are you avoiding doing the necessary work to help you move better and live a better life for yourself and those you love.
It’s time to go back in time…. again…. what’s old is new again. The men of the past were strong, agile, mobile, conditioned and athletic. They had physiques that men of today worship and they were healthy.
Strength AND Health, inside AND out. Live the code.
This is How I Live the Code now, a Far Cry from What I used to do…"
This was written by Zach Even-Esh . He posted it in a newsletter to Alwyn Cosgrove to share his story with everyone.
This is a great is a great insight to what happens if you read the wrong things. The health and fitness world is so far beyond the dog days of building it is ridiculous. Guys...Do yourself a favor. Take the 225lbs off your back that you cannot squat to parallel and focus on the movement pattern. Take the 225lbs that your friend is dead lifting off your chest because you can push it and do a quality push up.
If you want to read how to get bigger, stronger, faster, healthier, and more agile...pick up a book by Mike Boyle, Eric Cressey, Mark Cibrario, Alwyn Cosgrove, or Todd Durkin! Put down the steroid freak Muscle & Idiot magazines because they serve no purpose in the health and fitness world!
-JP
Impressive, right? WRONG……
Here’s where it REALLY counts.
My back hurts and I can’t play with my kids without back pain…. and some knee pain thrown in for good measure.
I wake up and walk down the stairs in pain…. hand pain, foot pain, back pain and the pain of feeling like a useless clunk of NOTHING."
"You have two choices:
1) Keep living with the pain, ignoring the issues and continue to do damage to your body.
2) Address the injuries, rebuild your weak areas and turn them into strong areas.
After feeling like complete shit, both physically and emotionally, I wanted to rebuild my body and be a better Dad and a better husband.
I also wanted to be a Strength Coach that could walk the talk, not sit behind a computer telling people what to do while I got fat, weak and made excuses for not training.
Nope.
Men should “live the code”.
In essence, as a man, you need to be strong AND healthy. You need to have a blend of strength, conditioning, flexibility and power, also known as athleticism.
You need to balance your body, get away from focusing on your strengths while ignoring injuries and weak areas. Go on and focus on attacking what will make you healthy AND strong in the long run.
Be brutally honest with yourself. Are you as healthy as you can be or are you avoiding doing the necessary work to help you move better and live a better life for yourself and those you love.
It’s time to go back in time…. again…. what’s old is new again. The men of the past were strong, agile, mobile, conditioned and athletic. They had physiques that men of today worship and they were healthy.
Strength AND Health, inside AND out. Live the code.
This is How I Live the Code now, a Far Cry from What I used to do…"
This was written by Zach Even-Esh . He posted it in a newsletter to Alwyn Cosgrove to share his story with everyone.
This is a great is a great insight to what happens if you read the wrong things. The health and fitness world is so far beyond the dog days of building it is ridiculous. Guys...Do yourself a favor. Take the 225lbs off your back that you cannot squat to parallel and focus on the movement pattern. Take the 225lbs that your friend is dead lifting off your chest because you can push it and do a quality push up.
If you want to read how to get bigger, stronger, faster, healthier, and more agile...pick up a book by Mike Boyle, Eric Cressey, Mark Cibrario, Alwyn Cosgrove, or Todd Durkin! Put down the steroid freak Muscle & Idiot magazines because they serve no purpose in the health and fitness world!
-JP
Tuesday, October 25, 2011
What Makes the Most Sense?
I wrote an article the other day with the title being “Aerobics Will Make You Fatter?” and I got some great feed back with people who have been following my first couple of posts. I did receive a great question from my father in law however. He said to me,” I don’t care how I look, but I want to know how I can live a longer and healthier life with keeping a strong heart. How do I do that without traditional aerobics.?” I responded to him that I would have an in depth answer for him sometime this week. So, here is my response…
My father in law asked a legitimate question. How do you get the cardiovascular benefit without performing traditional aerobics, such as riding a bike, walking, jogging, striding away on the elliptical…etc. It’s no hidden secret now to every to know what side I am on here, but here is a well thought out response as to why I have completely eliminated all traditional aerobics from my own training program and from clients training programs. I base my reasoning on what has been recommend for the general population in the health and fitness industry for the past 20+ years or so.
The American College of Sports Medicine (ACSM) recommends that every receive 20-60 minutes 3-5 days a week of continuous aerobic activity in a week. I will use recommendation because this has been used for a long time. We then have to take in account that people will want to perform their weight training another 3 days a week and we will say that takes another 30 minutes per day. We are looking at on average 6 days a week for 30-60 minutes a day. Weight training being done on one day and your “cardio” being done on another because we’ve always been told to do those on separate days. Here my problem with this. Who in their right mind has time to come to gym 4,5,6 days week. Or who has time to walk for 4-5 hours a week. Not just that, but you would want to come to gym that much.
So, I look at it this way. We are different times. People have different wants and needs.We are a busier and my social society than ever before. People just do not have the time to be doing these drawn out boring “cardio” workouts. I know I want to go into a training session for myself knowing what is going to give me the most “bang for my buck.” What is going to make the most sense. I struggled for a few years trying to run for miles and miles on end trying to get back into shape. Guess what? I got fatter and slower? I started doing my own research because I said to myself, there’s got to be another way? Well, that’s what we have come to find out. People have done the research and there are more effective ways of starting or maintaining an exercise or training program. I have done the research myself with my own clients. We will get people healthier and more fit with a more systematic approach to an exercise program. Prioritizing with what is the most important to achieving your health and fitness goals. Here are a couple of studies again in regards to what is more efficient when you are going to start an exercise program…
Hunter et al
This study compared three groups:
Diet only, Diet plus aerobic training and aDiet plus resistance training group to determine what effect diet-induced weight loss in combination with exercise training has on body composition and resting energy expenditure.
With similar weight loss – the results showed that only the resistance training group maintained their lean mass and resting energy expenditure (metabolism). The aerobic training and diet only group actually lost muscle and lowered their metabolism. In other words – the strength training group lost more fat and maintained metabolism – meaning that if the program continued for a longer period of time or a greater weight loss, they could continue to lose more fat than the other groups.
Byrne et al
This study compared two groups – Resistance training and aerobic training (walking). The resistance training group increased metabolism while the walking group actually reduced their metabolism)
Bryner et al.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 resistance training group lost significantly more fat and did not lose any lean muscle, even at only 800 calories per day. Additionally, the resistance training group actually increased metabolism compared to the aerobic group which decreased metabolism.
—
Kramer, Volek et al.
Overweight Subjects were assigned to three groups: Diet Only, Diet plus aerobics, Diet plus aerobics plus weights
The Diet-only group lost 14.6 lbs of fat in 12 weeks but when they added in the aerobic program – that group lost only one more pound than the diet group (training was 3 times a week starting at 30 mins and progressing to 3 x 50 minutes over the 12 weeks).
However the Weight Training group lost 21.1lbs of fat (44% and 35% more than diet and aerobic only groups respectively) in the same time frame.
To truly answer my father in law’s question of how he maintain is cardiovascular health I would have him answer this question. If there was a putter that would save you 4-8 strokes off your round of golf would you use it? So here’s the relative question, If there was a more efficient system for your health and fitness plan to cover all components…mobiltity/flexibility, core stability, strength, metabolic conditioning…in half the time you are doing it in right now wouldn’t you want to do it?
My recommendation for “anyone” would be to start prioritizing your workouts or training sessions with what makes the most sense. You can accomplish anything that you need to accomplish in 30 Minutes x 3 days a week. Focus of the primal movements that the body does. Doing movements the body was made to do…
Push
Pull
Lift
Squat
Twist
Lunge
Balance on 1 leg
Perform these movements in “alternating sets” or “giant sets” with incomplete rest between exercises and you will get the most “bang for your buck.” This is what we would call Metabolic Resistance Training/Conditioning. Performing resistance training exercises with this incomplete rest will be working the same energy systems as you would be doing traditional cardiovascular workouts. This is a lower impact than running or sprints and even walking. This is something that you can do in half the time and reap even more benefits that traditional cardiovascular activities. Metabolic Resistance Training/Conditioning is the future. The bodybuilding and long cardio days are over. Eliminating cardio and isolation exercises would be the best thing anyone can do. Take a look at my “you tube” video I posted awhile ago at a brief example of metabolic conditioning. (Type in Metabolic Conditioning)
A wise man once said, "Two/Thirds of the worlds problems be solved if people would adapt to change." Great point there. It's the same thing here, if you are not willing make a change in your health and fitness goals, how are you going to keep getting your self stronger, healthier, or more fit?
So, ask yourself this question? What makes the most sense? Doing something that has been completing debunked anproven to be not very effective? Or changing the way fitness done? Your call!
Influence of exercise training on physiological and performance changes with weight loss in men.
Med. Sci. Sports Exerc., Vol. 31, No. 9, 1999.
The effects of a 20-week exercise training program on resting metabolic rate in previously sedentary, moderately obese women.
Int J Sport Nutr Exerc Metab. 2001 Mar
Resistance Training Conserves Fat-free Mass and Resting Energy Expenditure Following Weight Loss
Obesity (Silver Spring). 2008
My father in law asked a legitimate question. How do you get the cardiovascular benefit without performing traditional aerobics, such as riding a bike, walking, jogging, striding away on the elliptical…etc. It’s no hidden secret now to every to know what side I am on here, but here is a well thought out response as to why I have completely eliminated all traditional aerobics from my own training program and from clients training programs. I base my reasoning on what has been recommend for the general population in the health and fitness industry for the past 20+ years or so.
The American College of Sports Medicine (ACSM) recommends that every receive 20-60 minutes 3-5 days a week of continuous aerobic activity in a week. I will use recommendation because this has been used for a long time. We then have to take in account that people will want to perform their weight training another 3 days a week and we will say that takes another 30 minutes per day. We are looking at on average 6 days a week for 30-60 minutes a day. Weight training being done on one day and your “cardio” being done on another because we’ve always been told to do those on separate days. Here my problem with this. Who in their right mind has time to come to gym 4,5,6 days week. Or who has time to walk for 4-5 hours a week. Not just that, but you would want to come to gym that much.
So, I look at it this way. We are different times. People have different wants and needs.We are a busier and my social society than ever before. People just do not have the time to be doing these drawn out boring “cardio” workouts. I know I want to go into a training session for myself knowing what is going to give me the most “bang for my buck.” What is going to make the most sense. I struggled for a few years trying to run for miles and miles on end trying to get back into shape. Guess what? I got fatter and slower? I started doing my own research because I said to myself, there’s got to be another way? Well, that’s what we have come to find out. People have done the research and there are more effective ways of starting or maintaining an exercise or training program. I have done the research myself with my own clients. We will get people healthier and more fit with a more systematic approach to an exercise program. Prioritizing with what is the most important to achieving your health and fitness goals. Here are a couple of studies again in regards to what is more efficient when you are going to start an exercise program…
Hunter et al
This study compared three groups:
Diet only, Diet plus aerobic training and aDiet plus resistance training group to determine what effect diet-induced weight loss in combination with exercise training has on body composition and resting energy expenditure.
With similar weight loss – the results showed that only the resistance training group maintained their lean mass and resting energy expenditure (metabolism). The aerobic training and diet only group actually lost muscle and lowered their metabolism. In other words – the strength training group lost more fat and maintained metabolism – meaning that if the program continued for a longer period of time or a greater weight loss, they could continue to lose more fat than the other groups.
Byrne et al
This study compared two groups – Resistance training and aerobic training (walking). The resistance training group increased metabolism while the walking group actually reduced their metabolism)
Bryner et al.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 resistance training group lost significantly more fat and did not lose any lean muscle, even at only 800 calories per day. Additionally, the resistance training group actually increased metabolism compared to the aerobic group which decreased metabolism.
—
Kramer, Volek et al.
Overweight Subjects were assigned to three groups: Diet Only, Diet plus aerobics, Diet plus aerobics plus weights
The Diet-only group lost 14.6 lbs of fat in 12 weeks but when they added in the aerobic program – that group lost only one more pound than the diet group (training was 3 times a week starting at 30 mins and progressing to 3 x 50 minutes over the 12 weeks).
However the Weight Training group lost 21.1lbs of fat (44% and 35% more than diet and aerobic only groups respectively) in the same time frame.
To truly answer my father in law’s question of how he maintain is cardiovascular health I would have him answer this question. If there was a putter that would save you 4-8 strokes off your round of golf would you use it? So here’s the relative question, If there was a more efficient system for your health and fitness plan to cover all components…mobiltity/flexibility, core stability, strength, metabolic conditioning…in half the time you are doing it in right now wouldn’t you want to do it?
My recommendation for “anyone” would be to start prioritizing your workouts or training sessions with what makes the most sense. You can accomplish anything that you need to accomplish in 30 Minutes x 3 days a week. Focus of the primal movements that the body does. Doing movements the body was made to do…
Push
Pull
Lift
Squat
Twist
Lunge
Balance on 1 leg
Perform these movements in “alternating sets” or “giant sets” with incomplete rest between exercises and you will get the most “bang for your buck.” This is what we would call Metabolic Resistance Training/Conditioning. Performing resistance training exercises with this incomplete rest will be working the same energy systems as you would be doing traditional cardiovascular workouts. This is a lower impact than running or sprints and even walking. This is something that you can do in half the time and reap even more benefits that traditional cardiovascular activities. Metabolic Resistance Training/Conditioning is the future. The bodybuilding and long cardio days are over. Eliminating cardio and isolation exercises would be the best thing anyone can do. Take a look at my “you tube” video I posted awhile ago at a brief example of metabolic conditioning. (Type in Metabolic Conditioning)
A wise man once said, "Two/Thirds of the worlds problems be solved if people would adapt to change." Great point there. It's the same thing here, if you are not willing make a change in your health and fitness goals, how are you going to keep getting your self stronger, healthier, or more fit?
So, ask yourself this question? What makes the most sense? Doing something that has been completing debunked anproven to be not very effective? Or changing the way fitness done? Your call!
Influence of exercise training on physiological and performance changes with weight loss in men.
Med. Sci. Sports Exerc., Vol. 31, No. 9, 1999.
The effects of a 20-week exercise training program on resting metabolic rate in previously sedentary, moderately obese women.
Int J Sport Nutr Exerc Metab. 2001 Mar
Resistance Training Conserves Fat-free Mass and Resting Energy Expenditure Following Weight Loss
Obesity (Silver Spring). 2008
Aerobics Will Make You Fatter?
I have spent my time watching hundreds and hundreds of people walk into gym and the first and only thing they do is hop on a treadmill or elliptical for hours on end. Thousands of gym goers do this every single day in hopes to get into shape and to lose the body fat that they have always trying to lose. We have also seen thousands of people fail at what they are trying to accomplish because they are just not satisfied with the results that they are not seeing. Why, do people stop coming to the gym? Why do people fail at their goals? Why are we fatter than every before/
What I am about to write will probably cause controversy with people who are going to read this blog.. Guess what? I don’t really care…The evidence is right here in front of us. 35% obesity rate in this country and rising! Note: These are studies done on fat loss/weight loss
Here’s my interpretation of these studies…Stay off the treadmills, ellipticals, and bikes. These studies are showing that the more aerobics we do the more our metabolism is decreased. That is because the there is no muscle building effect that takes places when we walk, bike, or jog at long slow pace. The more and more we perform these activities, then the faster your body adapts to the movement. If we do not have muscle growth and regeneration, then we do not have anything to help us to burn calories. So, I would consider this a set up for weight gain? And, you wonder why you are not losing any weight and why we as a nation are fat and continue to be fat!
More to come!
What I am about to write will probably cause controversy with people who are going to read this blog.. Guess what? I don’t really care…The evidence is right here in front of us. 35% obesity rate in this country and rising! Note: These are studies done on fat loss/weight loss
- In a 3 month study, women exercised at 78% of their max heart rate for 45 minutes, 5 days a week and lost no more weight than those who dieted alone!
Utter AC, Nieman DC, Shannonhouse EM, Butterworth DE, Nieman CN, Influence of diet and/or exercise on body composition and cardiorespiratory fitness in obese women. Int J Sport Nutr. 1998 Sep;8(3):213-22.
- In a 6 month study, subjects did 50 minutes of cardiovascular exercise 5 days a week, and lost no more weight than those who dieted only.
Redman et al. Effect of calorie restriction with or without exercise on body composition and fat distribution. J Clin Endocrinol Metab. 2007 Jan 2.
- In a 12 month study, subjects did aerobic exercise for 60 minutes a day, 6 days a week, and only lost an average of 3.5 pounds for the whole year!
McTiernan et al. Exercise Effect on Weight and Body Fat in Men and Women. Obesity 2007 June - 15:1496-1512.
- In another study, 20 weeks of endurance training cost subjects 28,861 calories, while 15 weeks of interval training caused subjects to burn 13,614 calories, yet the interval training subjects showed 9 TIMES greater subcutaneous fat loss (when corrected for energy cost) that the endurance group.
Tremblay A, Simoneau JA, Bouchard C. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism. 1994 Jul;43(7):814-8.
- Another study compared 3 times a week training for 15 weeks, 20 minutes of interval training vs. 40 minutes of steady state training. Both groups ate the same. The interval training group lost 5.5 pounds of body fat and increased lean mass. The steady state actually gained an average of 1 pound of fat!
Trapp EG, Chisholm DJ, Freund J, Boutcher SH. The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women. Int J Obes (Lond). 2008 Jan 15.
- This strength training group lost significantly more fat and maintained more muscle than the aerobic training group.
Geliebter A, Maher MM, Gerace L, Gutin B, Heymsfield SB, Hashim SA. Effects of strength or aerobic training on body composition, resting metabolic rate, and peak oxygen consumption in obese dieting subjects. Am J Clin Nutr. 1997 Sep;66(3):557-63.
- In a 12 week study of 3 groups: diet only, diet plus aerobics (5 times a week, progressing from 30 mins to 50 mins) and diet plus aerobics plus weight training. Diet group lost 14.6 pounds of fat, diet plus aerobics lost 15.6 pounds, and diet plus aerobics plus weights lost 21.1 pounds of fat (44% and 35% more than the other groups, respectively).
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.
- In a low calorie dieting study, those who added resistance training prevented lean body mass and increased their metabolism while they lost fat, whereas a dieting and aerobic exercise group lost lean body mass and decreased their metabolism.
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.
- A study showed strength training done in a circuit training protocol with 4 sets of only 3 exercises done for 10 reps each - taking 31 minutes - elevated calories burned for the next 38 hours.
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.
Here’s my interpretation of these studies…Stay off the treadmills, ellipticals, and bikes. These studies are showing that the more aerobics we do the more our metabolism is decreased. That is because the there is no muscle building effect that takes places when we walk, bike, or jog at long slow pace. The more and more we perform these activities, then the faster your body adapts to the movement. If we do not have muscle growth and regeneration, then we do not have anything to help us to burn calories. So, I would consider this a set up for weight gain? And, you wonder why you are not losing any weight and why we as a nation are fat and continue to be fat!
More to come!
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