One of my favorite treadmill workouts is the "90/30" routine. The "90/30" is a workout which consists of 90 second bouts of low/moderate intensity exercise alternated with 30 second bouts of high intensity exercise (for a 2 minute cycle).
An example of a treadmill workout would be walking at 3.5 mph on a flat surface for 90 seconds, and then increasing the speed to 6.0 mph and running/jogging for 30 seconds. One would alternate back and forth in this manner for 20-40 minutes (10-20 cycles). The key to these types of treadmill workouts (and any workout really) is progression. Using the same example, if one completed 10 cycles (20 minutes) running at 6.0 mph for their 30 second high intensity bouts during their first workout, they should try to run all of their high intensity bouts a little faster the next workout, maybe 6.2 mph. Alternatively, they could keep their speed at 6.0 mph for the 30 second high intensity bouts and do 1 or 2 more cycles. Either way, they are doing more metabolic work which is the way to enhance any component of fitness.
The nice thing about the "90/30" treadmill workouts is that they can be tailored to any one's existing level of fitness and then progressed from there. Also, they need not be performed on a treadmill...this could easily be done on a bike, elliptical trainer, stepper, climber, etc. Here is a 6 week example of how one may progress their "90/30" treadmill workouts:
Week 1
Day 1: 10 cycles (20 minutes) alternating between 3.5 mph (90 sec) and 6.0 mph (30 sec)
Day 2: 10 cycles (20 minutes) alternating between 3.5 mph (90 sec) and 6.2 mph (30 sec)
Week 2
Day 1: 11 cycles (22 minutes) alternating between 3.5 mph (90 sec) and 6.2 mph (30 sec)
Day 2. 12 cycles (24 minutes) alternating between 3.5 mph (90 sec) and 6.2 mph (30 sec)
Week 3
Day 1: 12 cycles (24 minutes) alternating between 3.5 mph (90 sec) and 6.5 mph (30 sec)
Day 2: 12 cycles (24 minutes) alternating between 3.5 mph (90 sec) and 6.6 mph (30 sec)
Week 4
Day 1: 13 cycles (26 minutes) alternating between 3.5 mph (90 sec) and 6.6 mph (30 sec)
Day 2: 14 cycles (28 minutes) alternating between 3.5 mph (90 sec) and 6.6 mph (30 sec)
Week 5
Day 1: 14 cycles (28 minutes) alternating between 3.5 mph (90 sec) and 6.8mph (30 sec)
Day 2: 14 cycles (28 minutes) alternating between 3.5 mph (90 sec) and 7.0 mph (30 sec)
Week 6
Day 1: 15 cycles (30 minutes) alternating between 3.5 mph (90 sec) and 7.0 mph (30 sec)
Day 2: same as day 1
The 6 week example above represents exactly what most people DO NOT do...ATTEMPT TO PROGRESS. Most people go to the gym, week in and week out, perform the same activities (whether it be strength training or cardiovascular) at the exact same intensity and wonder why they are not making any progress in any component of their fitness. You have to present your body with progressively greater demands in order to get a response out of it. "Staying the course" isn't going to get you anywhere unless you are, in fact, pleased with where you are and have decided to maintain.
Finally, the treadmill workouts presented above are just an example, probably for someone with a moderate level of existing fitness. For someone with a higher level of fitness, the speeds presented above would have to be modified (maybe the high intensity bouts at 10 mph and the lower intensity bouts at 6.0 mph). The opposite can be said for someone with a lower level of fitness. Where you start really isn't important, but trying to get better and progress is.
Personal Trainers Cincinnati: Eat Clean. Train Dirty. Live Fit!
Thursday, March 27, 2008
Monday, March 24, 2008
Best Exercises for Each Body Part
Here is an index of my "best exercises for each body part" series.
Best General Full Body Exercises
http://www.personaltrainerscincinnati.com/2008/03/best-exercises.html
Best Ab/Core Exercises
http://www.personaltrainerscincinnati.com/2008/03/best-ab-exercises.html
Best Hamstring & Glute Exercises
http://www.personaltrainerscincinnati.com/2008/03/best-hamstring-glute-exercises_10.html
Best Quadricep Exercises
http://www.personaltrainerscincinnati.com/2008/03/best-quardicep-exercises.html
Best Bicep Exercises
http://www.personaltrainerscincinnati.com/2008/03/best-bicep-exercises.html
Best Tricep Exercises
http://www.personaltrainerscincinnati.com/2008/03/best-tricep-exercises.html
Best Upper Back Exercises
http://www.personaltrainerscincinnati.com/2008/03/best-upper-back-exercises.html
Best Chest Exercises
http://www.personaltrainerscincinnati.com/2008/03/best-chest-exercises.html
Best Shoulder Exercises
http://www.personaltrainerscincinnati.com/2008/03/best-shoulder-exercises.html
Best General Full Body Exercises
http://www.personaltrainerscincinnati.com/2008/03/best-exercises.html
Best Ab/Core Exercises
http://www.personaltrainerscincinnati.com/2008/03/best-ab-exercises.html
Best Hamstring & Glute Exercises
http://www.personaltrainerscincinnati.com/2008/03/best-hamstring-glute-exercises_10.html
Best Quadricep Exercises
http://www.personaltrainerscincinnati.com/2008/03/best-quardicep-exercises.html
Best Bicep Exercises
http://www.personaltrainerscincinnati.com/2008/03/best-bicep-exercises.html
Best Tricep Exercises
http://www.personaltrainerscincinnati.com/2008/03/best-tricep-exercises.html
Best Upper Back Exercises
http://www.personaltrainerscincinnati.com/2008/03/best-upper-back-exercises.html
Best Chest Exercises
http://www.personaltrainerscincinnati.com/2008/03/best-chest-exercises.html
Best Shoulder Exercises
http://www.personaltrainerscincinnati.com/2008/03/best-shoulder-exercises.html
Friday, March 21, 2008
Proper Form for The Bench Press
This post discusses the proper form for the bench press. The bench press is without question the most frequently performed exercise in any gym or fitness facility (especially among young males). However, it also also the most incorrectly performed exercise, contributing to both chronic and acute shoulder injuries in many individuals, while also limiting the strength gains one could realize from the exercise . Here are some tips for proper bench press form and performance.
- Set up on the bench with a slight arch in your lower back but keep your rear end firmly on the bench. Walk your feet out laterally so you feel tightness and a slight pulling in your outer hips. Then, walk your feet back towards your head as far as you can without your heels coming off the floor. This set up may seem awkward the first few times you do it, but it will optimize performance in the lift as you get used to it.
- Moving to your upper body, make sure you set your scapula. Make sure you pull your shoulder blades together and down HARD! This will optimize your base of support, allow you to lift more weight, and will keep your shoulders safe due to the increased stability in your upper back.
- Make sure you get a lift off from a training partner when removing the bar from the rack. If you try to take the bar out yourself, you will lose the stability and tightness created in your upper back when you set-up by pulling your shoulder blades together and down.
- Once you have the bar unracked, it should be centered directly over your chest at about nipple level. Your wrists should be straight-NOT extended.
- As you lower the bar, tuck your elbows in towards your rib cage. This will be much easier on your shoulders and will allow you use a greater load. The "elbows out" style of bench pressing seen in most gyms is dangerous, placing extreme forces on your shoulder joints, and is bio mechanically inefficient in terms of lifting a heavy load. You will get stronger faster-and protect your shoulders-if you tuck the elbows in a bit.
- The bar should be lowered to mid-chest/nipple level...NOT to your upper chest/collar bone area. Again, this is very dangerous and inefficient.
- The bar should be driven up in a STRAIGHT LINE...this is the shortest distance between two points. Do not lift the weight in "J" curve and end up with the bar over your collar bone or eyes. This is an inefficient bar path.
Setting up for and performing the bench press in the manner described above will optimize your strength gains on the exercise (allows you to lift the most weight), and will protect your shoulders from injury. Remember, train hard, but also safely and in the most bio mechanically efficient manner possible.
Thursday, March 20, 2008
Mind Blowing Display of Strength, Athleticism & Grace
It's amazing what the human body is capable of!
Best Shoulder Exercises
Our "best of series" is coming to a close, and one of the final installments covers the best shoulder exercises. I'm going to go about this a little differently: I'll provide 5 exercises which I feel are the best for building overall strength in the shoulders, and I'll also provide 5 preventative shoulder exercises which I feel are best for keeping your shoulders and scapula healthy, as this is a major concern for people who engage in strength training on a regular basis and also for competitive athletes (especially for "overhead" athletes such as baseball pitchers and football quarterbacks).
Top 5 Exercises for building overall strength and power in the shoulders:
1. Standing Barbell Press
2. Standing Dumbbell Press
3. 1 Arm Standing Dumbbell Press
4. Standing Barbell Push Press
5. Standing DB Push Press (you could also do this one arm at a time)
Top 5 Preventative Shoulder Exercises (Shoulder Health)
1. L-Flys
2. Face Pulls
3. Scapula Pushups
4. Prone Trap Raises (the 1st exercise in the video)
5. Band Pull Apart
Top 5 Exercises for building overall strength and power in the shoulders:
1. Standing Barbell Press
2. Standing Dumbbell Press
3. 1 Arm Standing Dumbbell Press
4. Standing Barbell Push Press
5. Standing DB Push Press (you could also do this one arm at a time)
Top 5 Preventative Shoulder Exercises (Shoulder Health)
1. L-Flys
2. Face Pulls
3. Scapula Pushups
4. Prone Trap Raises (the 1st exercise in the video)
5. Band Pull Apart
Wednesday, March 19, 2008
Best Chest Exercises
In this edition of the "best of" exercise series, we cover the best chest exercises. Here they are, along with a video playlist:
1. Flat Dumbbell Bench Press
2. Incline Dumbbell Bench Press
3. Decline Dumbbell Bench Press
4. Push-ups
5. Cable Internal Rotations
There are about a thousand different variations of the four movements listed above. You can do the first 3 with a barbell, although I prefer dumbbells because I feel dumbbells work the shoulder stabilizers better, and, if you have one side which is stronger than the other, dumbbells will bring up the "lagging" side better than if you performed the exercises with a barbell.
Although you should certainly train the chest musculature, it is without question the most overtrained area of the body in most folks (young males in particular), the movements are typically performed incorrectly, with too much weight, and chest exercises are the biggest contributor to both chronic and acute shoulder problems in people who strength train. When you train your chest, and really any "pushing/pressing" exercise which involve either the chest and/or anterior deltoids, keep in mind you should be performing enough-and generally more-upper back, scapula stabilization, and rotator cuff work to balance things out.
You'll also notice I omitted the popular fly or cable cross variations. I don't like these for 99% of people. The form on these exercises must be pristine in order not to harm the shoulder and sternoclavicular joints. Furthermore, most people use entirely too much weight. I'd stay away from them.
1. Flat Dumbbell Bench Press
2. Incline Dumbbell Bench Press
3. Decline Dumbbell Bench Press
4. Push-ups
5. Cable Internal Rotations
There are about a thousand different variations of the four movements listed above. You can do the first 3 with a barbell, although I prefer dumbbells because I feel dumbbells work the shoulder stabilizers better, and, if you have one side which is stronger than the other, dumbbells will bring up the "lagging" side better than if you performed the exercises with a barbell.
Although you should certainly train the chest musculature, it is without question the most overtrained area of the body in most folks (young males in particular), the movements are typically performed incorrectly, with too much weight, and chest exercises are the biggest contributor to both chronic and acute shoulder problems in people who strength train. When you train your chest, and really any "pushing/pressing" exercise which involve either the chest and/or anterior deltoids, keep in mind you should be performing enough-and generally more-upper back, scapula stabilization, and rotator cuff work to balance things out.
You'll also notice I omitted the popular fly or cable cross variations. I don't like these for 99% of people. The form on these exercises must be pristine in order not to harm the shoulder and sternoclavicular joints. Furthermore, most people use entirely too much weight. I'd stay away from them.
Tuesday, March 18, 2008
Sleep and Health
I'm not sure if any of you caught the segment on 60 minutes this past Sunday evening on sleep and health, but, if you didn't it was a real eye opener. Some of the highlights (or lowlights) include the following:
After 6 nights of sleep deprivation, subjects of one study were found to be pre-diabetic…6 nights!
Leptin hormone concentrations are altered by sleep deprivation such that you become hungrier and consume more calories. This kind of makes sense that I you’re awake more you would eat more, but these calories may be in excess of your daily requirements and increase fat storage.
A lack of deep sleep may be risk factor in most of the major cardiovascular diseases.
As we age, we spend less time in deep sleep.
Sleep is not just a primary recovery tool as part of your training, but it’s also an important component of overall health.
One little piece of advice: Try to go to sleep and wake at the same times each day. Otherwise, it’s like constantly changing time zones which makes it harder to get restorative sleep.
Here’s a link to the 60 minutes segment:
After 6 nights of sleep deprivation, subjects of one study were found to be pre-diabetic…6 nights!
Leptin hormone concentrations are altered by sleep deprivation such that you become hungrier and consume more calories. This kind of makes sense that I you’re awake more you would eat more, but these calories may be in excess of your daily requirements and increase fat storage.
A lack of deep sleep may be risk factor in most of the major cardiovascular diseases.
As we age, we spend less time in deep sleep.
Sleep is not just a primary recovery tool as part of your training, but it’s also an important component of overall health.
One little piece of advice: Try to go to sleep and wake at the same times each day. Otherwise, it’s like constantly changing time zones which makes it harder to get restorative sleep.
Here’s a link to the 60 minutes segment:
Monday, March 17, 2008
Best Quardicep Exercises
Today's "best of" edition focuses on the best quadricep exercises. Here are my top 5 and along with an adjunct video playlist:
- Barbell Front Squats
- Barbell Back Squats
- Dumbbell (or barbell) Step-ups
- Single Leg Bodyweight Squats
- Lunge Variations (front, reverse, split, walking, etc)
VIEW VIDEO PLAYLIST OF THE TOP 5 QUADRICEP EXERCISES
Friday, March 14, 2008
Best Workout and Exercise Programs
One of Cincinnati, Ohio's best workout and exercise programs! Read the testimonials below to see why many local celebrities and elite executives turn to Force Fitness & Performance:
"P. J. is an outstanding professional. He takes the time and effort to determine your specific fitness goals and originates a plan accordingly. I cannot recommend him highly enough!"
-Bob Castellini, Owner & CEO, Cincinnati Reds
"I have worked with P.J.Striet since the spring of 2003 and it has made a world of difference in my fitness and overall well being. I"m stronger, more flexible and have a better awareness of my body and the importance of exercise and nutrition. He has helped me prepare for marathons, lower my golf score and has dramatically impacted the overall quality of my life...what more can you ask?"
-Jim Scott, Morning Show Host, 700 WLW Radio Cincinnati
"From the first day of my training I felt that PJ's wealth of knowledge was focused on my individual development and fitness goals. That focus resulted in a balanced totalbody fitness program that PJ has diligently monitored and refined as my goals were achieved. I can't thank him enough!"
-Christopher Fister, CFO, Castellini Management Company
"I've never been as fit, strong, or motivated as I was during the years P. J. was my personal trainer. I have rheumatoid arthritis, and P. J. was able to adjust exercises and work around the affected joints. He also helped me strengthen my leg muscles in advance of knee replacement surgery, and the doctors all commented on how beneficial that was during my recovery and rehab."
-Cammy Dierking, Evening News Anchor, Local 12
"P. J. is an outstanding professional. He takes the time and effort to determine your specific fitness goals and originates a plan accordingly. I cannot recommend him highly enough!"
-Bob Castellini, Owner & CEO, Cincinnati Reds
"I have worked with P.J.Striet since the spring of 2003 and it has made a world of difference in my fitness and overall well being. I"m stronger, more flexible and have a better awareness of my body and the importance of exercise and nutrition. He has helped me prepare for marathons, lower my golf score and has dramatically impacted the overall quality of my life...what more can you ask?"
-Jim Scott, Morning Show Host, 700 WLW Radio Cincinnati
"From the first day of my training I felt that PJ's wealth of knowledge was focused on my individual development and fitness goals. That focus resulted in a balanced totalbody fitness program that PJ has diligently monitored and refined as my goals were achieved. I can't thank him enough!"
-Christopher Fister, CFO, Castellini Management Company
"I've never been as fit, strong, or motivated as I was during the years P. J. was my personal trainer. I have rheumatoid arthritis, and P. J. was able to adjust exercises and work around the affected joints. He also helped me strengthen my leg muscles in advance of knee replacement surgery, and the doctors all commented on how beneficial that was during my recovery and rehab."
-Cammy Dierking, Evening News Anchor, Local 12
Help Us Fight Cancer!
Everyone:
My good friend Zach Sech of Cincinnati, OH has been nominated for 2008 Leukemia & Lymphoma Society Cincinnati "Man of the Year" award, and I am proud to be a member of his campaign committee. The Man & Woman of the Year campaign is a fundraising competition judged solely on a philanthropic basis. The 2008 Man & Woman of the Year will be crowned based on their success in generating funds for The Leukemia & Lymphoma Society during a ten-week campaign which began at the Kick-off Party on March 6 and culminates at the Grand Finale Celebration on May 16.
Zach is raising funds specifically for an 8 year old girl named Trinity, who suffers from blood cancer. We are seeking monetary donations or product/service donations for our silent auction. Every donation goes towards Trinity's treatments and leukemia/lymphoma research. ANY HELP-IN THE FORM OF MONETARY OR PRODUCT/SERVICE DONATIONS-YOU CAN PROVIDE WOULD BE GREATLY APPRECIATED! Please visit our website below for more information and to donate!
HELP US FIGHT CANCER!
Thursday, March 13, 2008
Best Upper Back Exercises
Our "best of" series rolls on today with my top 5 best upper back and lat exercises. Here they are with an adjunct video playlist demonstrating each movement:
- The Chin-up
- The Pull-up
- 1 Arm Dumbbell Row
- Bodyweight Rows
- Pullover Machine
VIEW VIDEO PLAYLIST OF THE TOP 5 UPPER BACK/LAT EXERCISES
I'm Remodeling!
Please bear with me while I remodel my blog...hopefully this will only be a 1 or 2 day situation! Thanks!
Wednesday, March 12, 2008
Diet Compliance
Check out the article below from Ryan Andrews, a member of John Berardi's PRECISION NUTRITION TEAM. He discusses a powerful technique which helps with dietary compliance and reaching your goals. Enjoy!
I'd like to start with a question...
But don't just think about them. Write down your answers. Heck, even up the ante and post them in thread below so that we can discuss them.
Now that you've recorded what you want, let's go one step further.
And do you consistently make it to the gym, getting your 5+ hours of exercise per week, doing a mixture of interval work, strength exercise, and lower intensity work?
If you're regularly and consistently achieving 90% compliance in the gym and at the dinner table, that's great.
However, if you've not ever achieved this level of compliance (or if you have, but sometimes "fall off the wagon"), we've got a powerful technique to share with you.
The Cheesy Solution That Works
This technique is one we picked up from Dr Judith Beck of The Beck Diet Solution: Train Your Brain to Think Like a Thin Person.
Now, we have to admit, this solution sounds pretty cheesy. And you'll see why once we describe it. However, the truth is this. It's amazingly powerful.
Here's why...
People have this unique tendency to go back and forth when it comes to nutritional decision making. When faced with a number of choices - some good and some not-so-good - indecision sets in, tension rises, justification and rationalization sets in, and we sometimes make the wrong choices.
Then what happens?
Well, in retrospect we know we faced a moment of weakness. We know that we rationalized a poor choice with thoughts like:
There are a ton of phrases that help us justify poor decisions. However, as we all well know, it's only after we make the poor decision that we see the err of our ways.
So today, we're going to disempower these harmful phrases by introducing a new phrase. A cheesy one that will absolutely help you avoid the poor choices we're all prone to making. A phrase that will give you control back when you feel like you're slipping.
The "Oh Well" Technique
In her book, Dr Beck gives the example of her son, a boy with epilepsy. As ketogenic (very low carbohydrate) diets tend to control seizures in epileptics, the docs mandated that the boy follow such a diet.
Of course, that sounds easy enough. Just tell the kid to cut out carbs and the seizures will stop. With that kind of incentive, he'll jump right on the bandwagon, right?
Fat chance! Come on, now. He's just a kid. And since no one else follows such a weird, carb-free diet, why should he?
Well, seemingly against all odds, Dr Beck's son was 100% compliant to his strict diet for 6 years, until his epilepsy was under control and he no longer needed to follow this plan.
How did he do it?
He did it using the "Oh Well" Technique.
You see, after learning which foods were on the plan and which were off the plan, each time he was presented with a food off the plan, instead of debating the merits of the food, instead of justifying "just one bite," instead of talking himself into a poor decision, he simply repeated the cheesy trigger phrase:
Such a simple phrase. But such a powerful way to take the power back.
Some Additional Examples
Got a friend who easts kosher?
Well, if the food being served doesn't fit the bill, rather than kicking off a "big deal" internal monologue, instead of cursing the kosher gods, encourage them to use the "oh well technique."
Interestingly, grapefruit juice doesn't mix with most statin drugs. It can cause major problems. So, if someone offers them a grapefruit mixer at Sunday brunch, then the best strategy is to "oh well it."
What about diabetics who need to avoid high sugar foods. Same deal. "Oh well" it.
However, the strategy remains the same regardless of your personal cross to bear. You can "oh well" it all.
My Clients
Having worked with countless weight management clients at John's Hopkins and now as part of the PN team, it always amazed me to learn how much time some people will spend debating about whether or not to eat a certain foods.
Of course, we all have our share of internal debates with food choices. But some of these internal struggles amaze me.
Indeed, many clients have explained in graphic detail the internal dialog and bartering they go through over something as simple as the office candy dish.
Out of control isn't even the phrase for it. Instead, they were under the control of the candy. Or the pizza. Or the donuts. Or the sugar free, artificially sweetened jello. Or the after work beers.
Or the...
Eliminating the Cheese Factor
Now, I'll be honest with you. When I first read about this technique, I did think it was a bit cheesy.
After all, with all the serious dietary choices people have to make - and all the psychological baggage involved - a simple shrug of the shoulders and an "Oh Well" couldn't possibly work.
Well, I was dead wrong.
And if you're thinking the same, you're dead wrong too.
This is one of the most powerful strategies I've ever found for helping folks make the right decisions day in and day out - both in the gym and at the dining table.
It allows folks to avoid the messy mental gymnastics and gives them a touchstone for remaining true to their real intentions and goals. Indeed, it helps us avoid the problem outlined in this quote...
Some polite:
Pick a trigger phrase that turns your nutritional decision making into a "no big deal" proposition and, as Rage Against the Machine would say, take the power back.
----------------------------------------------------------
For more great strategies like this one, pick up a copy of Precision Nutrition. Not only do you get all 7 guidebooks, you also get complete access to our online digital audio/video library, an on line membership, and more.
P. J. Striet
FORCE Fitness & Performance (Owner)
513-519-6563
pj@cincinnatifitnesstrainer.com
http://www.cincinnatifitnesstrainer.com/
http://cincinnati-fitness-trainer.blogspot.com/
http://www.personaltrainerscincinati.com/
http://www.youtube.com/user/ironstriet
Applying (& Succeeding With)
The "Oh Well" Technique
The "Oh Well" Technique
by Ryan Andrews
I'd like to start with a question...
What do you want from your training and nutrition program?In other words:
I'd like to know what type of health you want.Take a moment and think about these three things.
I'd like to know what type of physique you want.
And I'd like to know what type of energy & recovery you want.
But don't just think about them. Write down your answers. Heck, even up the ante and post them in thread below so that we can discuss them.
Now that you've recorded what you want, let's go one step further.
I'd like to know if you eat and exercise according to what you want?Think about that one for a moment. Do you consistently make the right food choices, food choices compliant with the PN lifestyle? Or do you get derailed by "the world" and its "forbidden fruits"?
And do you consistently make it to the gym, getting your 5+ hours of exercise per week, doing a mixture of interval work, strength exercise, and lower intensity work?
If you're regularly and consistently achieving 90% compliance in the gym and at the dinner table, that's great.
However, if you've not ever achieved this level of compliance (or if you have, but sometimes "fall off the wagon"), we've got a powerful technique to share with you.
The Cheesy Solution That Works
This technique is one we picked up from Dr Judith Beck of The Beck Diet Solution: Train Your Brain to Think Like a Thin Person.
Now, we have to admit, this solution sounds pretty cheesy. And you'll see why once we describe it. However, the truth is this. It's amazingly powerful.
Here's why...
People have this unique tendency to go back and forth when it comes to nutritional decision making. When faced with a number of choices - some good and some not-so-good - indecision sets in, tension rises, justification and rationalization sets in, and we sometimes make the wrong choices.
Then what happens?
Well, in retrospect we know we faced a moment of weakness. We know that we rationalized a poor choice with thoughts like:
- "It's only one"
- "It's all about balance"
- "Rome wasn't built in a day"
- "I earned this treat"
- "I'll get back on the plan on Monday"
- "A re-feed will stimulate my metabolism"
- "I worked out really hard today"
There are a ton of phrases that help us justify poor decisions. However, as we all well know, it's only after we make the poor decision that we see the err of our ways.
So today, we're going to disempower these harmful phrases by introducing a new phrase. A cheesy one that will absolutely help you avoid the poor choices we're all prone to making. A phrase that will give you control back when you feel like you're slipping.
The "Oh Well" Technique
In her book, Dr Beck gives the example of her son, a boy with epilepsy. As ketogenic (very low carbohydrate) diets tend to control seizures in epileptics, the docs mandated that the boy follow such a diet.
Of course, that sounds easy enough. Just tell the kid to cut out carbs and the seizures will stop. With that kind of incentive, he'll jump right on the bandwagon, right?
Fat chance! Come on, now. He's just a kid. And since no one else follows such a weird, carb-free diet, why should he?
Well, seemingly against all odds, Dr Beck's son was 100% compliant to his strict diet for 6 years, until his epilepsy was under control and he no longer needed to follow this plan.
How did he do it?
He did it using the "Oh Well" Technique.
You see, after learning which foods were on the plan and which were off the plan, each time he was presented with a food off the plan, instead of debating the merits of the food, instead of justifying "just one bite," instead of talking himself into a poor decision, he simply repeated the cheesy trigger phrase:
"Oh Well, it's not on my plan."Then, with a shrug of the shoulders, he'd move on and busy himself with something else. An activity. A book. A conversation. His compliant food choices. Etc.
Such a simple phrase. But such a powerful way to take the power back.
Some Additional Examples
Got a friend who easts kosher?
Well, if the food being served doesn't fit the bill, rather than kicking off a "big deal" internal monologue, instead of cursing the kosher gods, encourage them to use the "oh well technique."
"Oh well (shrug), it's not part of my diet."What about someone taking a statin drug?
Interestingly, grapefruit juice doesn't mix with most statin drugs. It can cause major problems. So, if someone offers them a grapefruit mixer at Sunday brunch, then the best strategy is to "oh well it."
"Oh well (shrug), it's not part of my diet."No biggie.
What about diabetics who need to avoid high sugar foods. Same deal. "Oh well" it.
"Oh well (shrug), it's not part of my diet."Of course, the list of examples goes on and on.
However, the strategy remains the same regardless of your personal cross to bear. You can "oh well" it all.
Someone at the office brings in donuts, "Oh well."
When friends hit the local fast food joint for a late night snack, "Oh well."
The next group party offers only junk for snacks, "Oh well."When you do it enough times, you won't think twice. The monologue is silent. The decision has been made. And you get to be in control.
My Clients
Having worked with countless weight management clients at John's Hopkins and now as part of the PN team, it always amazed me to learn how much time some people will spend debating about whether or not to eat a certain foods.
Of course, we all have our share of internal debates with food choices. But some of these internal struggles amaze me.
Indeed, many clients have explained in graphic detail the internal dialog and bartering they go through over something as simple as the office candy dish.
Out of control isn't even the phrase for it. Instead, they were under the control of the candy. Or the pizza. Or the donuts. Or the sugar free, artificially sweetened jello. Or the after work beers.
Or the...
Eliminating the Cheese Factor
Now, I'll be honest with you. When I first read about this technique, I did think it was a bit cheesy.
After all, with all the serious dietary choices people have to make - and all the psychological baggage involved - a simple shrug of the shoulders and an "Oh Well" couldn't possibly work.
Well, I was dead wrong.
And if you're thinking the same, you're dead wrong too.
This is one of the most powerful strategies I've ever found for helping folks make the right decisions day in and day out - both in the gym and at the dining table.
It allows folks to avoid the messy mental gymnastics and gives them a touchstone for remaining true to their real intentions and goals. Indeed, it helps us avoid the problem outlined in this quote...
"The reason most people fail instead of succeed is that they trade what they want most for what they want at the moment."Now, let's be clear. You don't exactly have to use the phrase "oh well." Instead, you can choose from a host of other phrases.
Some polite:
"Thanks anyway - but that's not part of my plan."Some not so polite:
"Much appreciated - yet I'll pass."
"No thank you."
"I wouldn't feed that to a sewer rat."Ok, I'm just kidding about the last few. But I think you get the point.
"I'd rather you pluck out my eyes with a rusty knife."
"How about a kick in the crotch instead?"
Pick a trigger phrase that turns your nutritional decision making into a "no big deal" proposition and, as Rage Against the Machine would say, take the power back.
----------------------------------------------------------
For more great strategies like this one, pick up a copy of Precision Nutrition. Not only do you get all 7 guidebooks, you also get complete access to our online digital audio/video library, an on line membership, and more.
P. J. Striet
FORCE Fitness & Performance (Owner)
513-519-6563
pj@cincinnatifitnesstrainer.com
http://www.cincinnatifitnesstrainer.com/
http://cincinnati-fitness-trainer.blogspot.com/
http://www.personaltrainerscincinati.com/
http://www.youtube.com/user/ironstriet
Best Tricep Exercises
Our "best of" series continues today with my top 5 tricep exercises and an adjunct video playlist:
- Parallel Bar Dip
- Close Grip Barbell Bench Press
- Floor Press (shown using dumbbells but one can just as easily use a barbell)
- Single Arm Dumbbell Press
- Dumbbell Tricep Extension (w/ a parallel grip...use a decline bench for added difficulty)
Tuesday, March 11, 2008
Best Bicep Exercises
The "best of" series continues today with the best bicep exercises. Here are my top 5 bicep exercises (actually, my top 5 exercises for all of the muscles which flex the forearm...not just the biceps...including all the muscles in the forearms), with a video playlist demonstrating each exercise:
- Chin-ups
- Barbell Curls
- Dumbbell Reverse Curls
- Dumbbell Preacher curls (palms up)
- Zottman Curls
VIEW VIDEO PLAYLIST OF THE BEST BICEP EXERCISES
One bicep exercise I really like, which I left out, is the incline dumbbell curl. Properly performed, this exercise really recruits the long head of the bicep. Unfortunately, the position one must keep their upper arms in while performing this movement can put a great deal of strain on the shoulder joint (where the bicep originates), so I left it out.
Another valuable exercise which I left off the list (but just barely) is the supination (turning your palm up from a knuckles up position while the elbow is flexed) machine or the supinator wheel. I left this exercise off because this type of machine is hard to find in most gyms. You can perform this movement with a dumbbell or leverage bar, but, ideally, you need a piece of equipment which provides variable resistance. If you have access to a variable resistance machine on which you can perform the supination movement, I'd highly recommend adding it to your "arm arsenal".
Monday, March 10, 2008
Best Hamstring & Glute Exercises
Part 3 of our "best of" series covers the hamstrings and glutes (and most of these movements will also strongly incorporate the lower back muscles as well). Here are my top 5 hamstring and glute exercises with a video playlist:
- The Romanian Deadlift (pictured using a barbell but can just as easily be performed using dumbbells...for increased difficulty, try doing it only one leg at a time)
- The Stabililty ball leg curl (can also be done one leg at a time for the advanced)
- The Glute Ham Raise OR "Poor Man's" Glute Ham Raise (if you don't have access to a glute ham raise apparatus)
- Single Leg Hip Extension
- Reverse Hyper Machine or "Poor Man's" Reverse Hypers using a stability ball (if you don't have access to a reverse hyper machine)
VIEW VIDEO PLAYLIST OF THE BEST HAMSTRING & GLUTE EXERCISES
The first question many may be asking is "Where is the leg curl machine?". It didn't make the cut. In real life situations, the hamstring muscles do not operate independent of the glutes, so why would we want to exercise them in this manner? Seated and prone leg curl machines only train one function of the hamstrings-knee flexion. The primary function of the hamstrings is hip extension, and any knee flexion that does occur is usually happening in conjunction with hip extension. So, again, we want to train these muscles in accordance with how they are used during most functional situations in the real world.
If you are confused about how to implement the above exercises into workouts or how many sets and repetitions to perform, are WORKOUT PROGRAM DESIGN SERVICE can help. For more information on this service CLICK HERE.
Thursday, March 6, 2008
Wrestler Dustin Carter Training With Scott Goodpaster @ Cincinnati Functional Fitness
I train a number of my private clients at the Cincinnati Functional Fitness facility, owned and operated by Scott Goodpaster CSCS. Scott trains a high school wrestler, Dustin Carter, who compiled a 40-4 record this past season, and qualified for the ohio state wrestling tournament...DESPITE HAVING HIS ARMS AND LEGS AMPUTATED AT A YOUNG AGE!
Below, you'll find a video of Scott training Dustin for competition. Watch the video, and then ask yourself the following questions:
1. How hard am I training?
2. How many excuses am I making for not training/exercising on a consistent basis?
3. How fortunate am I?
4. How many times have I come up with excuses for not meeting my goals (business, personal, family, etc.)?
5. How optimistic have I been about life in general?
Dustin is certainly an inspiration, and his story (which has been featured on Inside Edition, the NY Times, and by Katie Couric) has certainly made me look at life differently. Congratulations to Dustin and Scott for a job well done, and for not letting barriers in life hold you back.
Below, you'll find a video of Scott training Dustin for competition. Watch the video, and then ask yourself the following questions:
1. How hard am I training?
2. How many excuses am I making for not training/exercising on a consistent basis?
3. How fortunate am I?
4. How many times have I come up with excuses for not meeting my goals (business, personal, family, etc.)?
5. How optimistic have I been about life in general?
Dustin is certainly an inspiration, and his story (which has been featured on Inside Edition, the NY Times, and by Katie Couric) has certainly made me look at life differently. Congratulations to Dustin and Scott for a job well done, and for not letting barriers in life hold you back.
Wednesday, March 5, 2008
A Great Quote
"If you live your life the right way, you'll probably end up in an orthopedist's office at some point. If you live it the wrong way, you'll end up in a cardiologist's office."
-Eric Cressey, CSCS, Owner of Cressey Performance in Boston, MA
-Eric Cressey, CSCS, Owner of Cressey Performance in Boston, MA
Healthy Eating While Traveling
Eating on the Road: Nutritional Travel Strategies
by Dr John M Berardi, CSCS
More and more the biggest challenge my clients face is sticking to their nutritional plan while on the road. Therefore in this article, I’ve compiled a list of my top 10 favorite strategies for maintaining your nutritional discipline when traveling.
Strategy #1 — Location, Location, Location
If you’re planning to take to the road for sport or for business, your first item of business is this—ensure that everything you need is in close proximity to where you’ll be working or playing. Location is key.
So let’s say you’re going to a week long conference at the Indiana Convention Centre and RCA Dome. Well first, get on the internet and find all the hotels nearest the Convention Centre. Next, give these hotels a call to find out where the nearest grocery stores, restaurants and gyms are located. Pick the hotel with the best combination of nearby resources. This way, even if you don’t get a rental car, you can easily walk or cab to your fitness and nutritional havens.
Skip this strategy and you’re giving yourself big excuses to skip workouts, miss meals, and make poor food selections while on the road.
Strategy #2 — The Penthouse Suite?
While you don’t necessarily have to stay at a 5 star hotel or choose the penthouse suite, one great strategy for you road warriors is to choose a hotel chain that offers rooms/suites with kitchens or kitchenettes. If you know a nice kitchen set-up is waiting for you, you won’t have much difficulty sticking to your meal plan.
Just have your cabbie drop you at the grocery store on your way from the airport. Once you get to your hotel room you can rest assured that you’ll be able to eat as well as when you’re at home.
If you’re looking for a good hotel chain, Marriott Residence Inns are a nice
choice. You can find other hotels that meet your needs as well. I recommend Marriott because my clients have always had great experiences with them.
Now, if you absolutely can’t find or afford a hotel that has a kitchen or kitchenette, make sure that your hotel room has, at the very least, a refrigerator (most do). As long as you’ve got a refrigerator, you can stock your hotel room with good snacks. My athletes and I pick up fresh fruits and vegetables, bottled water, cottage cheese, plain yogurt, regular cheese, natural peanut butter, whole grain breads and mixed nuts on our way into town and snack on these during our weeks on the road.
Strategy #3 — Can You Ship Egg Whites Next Day?
Here’s a great strategy I picked up former client and current good friend, Austin. This guy is a bona fide road warrior himself and has a ton of great strategies for eating on the road. Instead of going shopping when he gets to town, Austin actually ships his food and supplements via UPS or Fed Ex.
He gets a medium sized cold shipping box, loads it up with ice, protein powders, fruits and veggies, mixed nuts, legumes, meat, eggs, cottage cheese, yogurt, cooking pans, utensils, shaker bottles and non-stick cooking spray and ships it to his hotel before leaving home.
By doing this, Austin doesn’t need to worry about where grocery stores and restaurants are located. As soon as he arrives in town, he’s good to go—nutritionally, at least. All he needs to find is a gym and he’s set. Again, although the shipping option may seem a bit pricey, you’ll end up saving money on restaurants and the price may work out in the end.
Strategy #4 — The Big Cooler
Here’s another strategy I picked up from my buddy Austin that helps ya’ transport both luggage and groceries simultaneously for shorter trips that might last only a day or two.
Pick up a big cooler with an extendible handle and wheels (much like the wheeled luggage so popular nowadays), put a little partition down the middle, and you’ve got a ready made combined cooler/suitcase that can act as a carry-on. Put your cottage cheese on one side and your drawers on the other!
Strategy #5 — What’s On The Menu?
If you decide to have others prepare your meals for you when on the road, make sure you use Strategy #1 above to find out where the restaurants nearest your hotel are located. Next, visit them on the web for downloadable menus. If they don’t have downloadable menus, call them and ask them to send a menu over to your hotel for when you arrive.
By having the restaurant menus, you’ll know exactly what types of food you can have access to at all times. Also, when dining with a group, you’ll be able to suggest places that conform to your nutritional requirements.
Strategy #6 — You Don’t Have To Order From The Menu
Here’s a hot tip that most people fail to realize. Most restaurants can easily provide a meal custom to your specifications even if it’s not on the menu. So don’t become a slave to the menu offerings. Ordering a specific number from the menu is almost always a recipe for disaster unless the menu is designed for "healthy eating" or whatever the restaurant is calling it. Most normal dishes have too much fat and too many processed carbohydrates for most body-conscious individuals.
Instead of ordering an item directly from the menu, either ask for an item that you like prepared without the sauces or high carbohydrate portions or simply ask for a portion of protein and a few servings of vegetables and fruit on the side. Remember, you’re paying top dollar for your meal and you’re about to tip your waitress. So don’t feel bad asking them to meet your needs, uh, nutritionally, that is.
Strategy #7 —Protein and Energy Supplements
Using some combination of the strategies above, you should be able to ensure that good meal options are always around the corner. But sometimes when you’re on the road it’s impossible to slip back to your room or to get to a restaurant.
For times like this, you’ll need to consider a few supplement options.
Typically, when at home I only use 1-2 scoops of protein powder per day, but when on the road, I may use up to 6 scoops if necessary. Protein choices are both hard to come by and more expensive than other options. So increasing your dietary energy with protein powders is a good fall-back option.
Strategy #8 — Powdered Veggies
Normally, at home, I get about 10 servings of fruits and veggies per day. But when I’m on the road that amount is usually reduced to somewhere around 2-4 servings unless I’m very conscious of my intake. A great way to make up for this reduction in my micronutrient intake is to use a powdered vegetable supplement such as Greens+.
If I’m on the road, these products help make up for the deficit I may be experiencing. An added bonus is that I seem to better digest my protein supplements when adding some powdered veggies to my protein shakes.
Strategy #9 — Homemade Bars
If you’re not into drinking numerous protein shakes per day, another great option is to bring some homemade snacks with you. In fact, homemade protein/energy bars are a fantastic alternative to the mostly crappy, store bought, sugar laden, artificial ingredient containin’, protein bars.
Strategy #10 — Sleep Pills
Jet lag, time zone changes, unfamiliar sleeping environments, poor nutrition, altered exercise habits, and the stress associated with big business meetings or competitions can all really impair your ability to get adequate rest when on the road.
Following the previous nine steps will help you take care of your nutritional intake. Making sure not to skip workouts will also help. So will the addition of a ZMA supplement. While research hasn’t provided direct evidence to support a relationship between zinc and/or magnesium status and sleep quality, most ZMA users find dramatically improved sleep quality when taking this supplement. Three capsules before bed should do the trick.
If you’re going to be successful in maintaining a good nutritional plan, no matter what the circumstances, you’re going to have to plan for the unplanned and display adaptability to all circumstances. The guidelines included in this article should help get you thinking about how to become a successful road warrior.
SEE ALSO:
For more great training and nutrition wisdom, check out our complete system, Precision Nutrition. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.
And what's more, your online access allows you to talk exercise and nutrition 24/7 with thousands of fellow members and the Precision Nutrition coaches. Find out more about Precision Nutrition.
by Dr John M Berardi, CSCS
More and more the biggest challenge my clients face is sticking to their nutritional plan while on the road. Therefore in this article, I’ve compiled a list of my top 10 favorite strategies for maintaining your nutritional discipline when traveling.
Strategy #1 — Location, Location, Location
If you’re planning to take to the road for sport or for business, your first item of business is this—ensure that everything you need is in close proximity to where you’ll be working or playing. Location is key.
So let’s say you’re going to a week long conference at the Indiana Convention Centre and RCA Dome. Well first, get on the internet and find all the hotels nearest the Convention Centre. Next, give these hotels a call to find out where the nearest grocery stores, restaurants and gyms are located. Pick the hotel with the best combination of nearby resources. This way, even if you don’t get a rental car, you can easily walk or cab to your fitness and nutritional havens.
Skip this strategy and you’re giving yourself big excuses to skip workouts, miss meals, and make poor food selections while on the road.
Strategy #2 — The Penthouse Suite?
While you don’t necessarily have to stay at a 5 star hotel or choose the penthouse suite, one great strategy for you road warriors is to choose a hotel chain that offers rooms/suites with kitchens or kitchenettes. If you know a nice kitchen set-up is waiting for you, you won’t have much difficulty sticking to your meal plan.
Just have your cabbie drop you at the grocery store on your way from the airport. Once you get to your hotel room you can rest assured that you’ll be able to eat as well as when you’re at home.
If you’re looking for a good hotel chain, Marriott Residence Inns are a nice
choice. You can find other hotels that meet your needs as well. I recommend Marriott because my clients have always had great experiences with them.
Now, if you absolutely can’t find or afford a hotel that has a kitchen or kitchenette, make sure that your hotel room has, at the very least, a refrigerator (most do). As long as you’ve got a refrigerator, you can stock your hotel room with good snacks. My athletes and I pick up fresh fruits and vegetables, bottled water, cottage cheese, plain yogurt, regular cheese, natural peanut butter, whole grain breads and mixed nuts on our way into town and snack on these during our weeks on the road.
Strategy #3 — Can You Ship Egg Whites Next Day?
Here’s a great strategy I picked up former client and current good friend, Austin. This guy is a bona fide road warrior himself and has a ton of great strategies for eating on the road. Instead of going shopping when he gets to town, Austin actually ships his food and supplements via UPS or Fed Ex.
He gets a medium sized cold shipping box, loads it up with ice, protein powders, fruits and veggies, mixed nuts, legumes, meat, eggs, cottage cheese, yogurt, cooking pans, utensils, shaker bottles and non-stick cooking spray and ships it to his hotel before leaving home.
By doing this, Austin doesn’t need to worry about where grocery stores and restaurants are located. As soon as he arrives in town, he’s good to go—nutritionally, at least. All he needs to find is a gym and he’s set. Again, although the shipping option may seem a bit pricey, you’ll end up saving money on restaurants and the price may work out in the end.
Strategy #4 — The Big Cooler
Here’s another strategy I picked up from my buddy Austin that helps ya’ transport both luggage and groceries simultaneously for shorter trips that might last only a day or two.
Pick up a big cooler with an extendible handle and wheels (much like the wheeled luggage so popular nowadays), put a little partition down the middle, and you’ve got a ready made combined cooler/suitcase that can act as a carry-on. Put your cottage cheese on one side and your drawers on the other!
Strategy #5 — What’s On The Menu?
If you decide to have others prepare your meals for you when on the road, make sure you use Strategy #1 above to find out where the restaurants nearest your hotel are located. Next, visit them on the web for downloadable menus. If they don’t have downloadable menus, call them and ask them to send a menu over to your hotel for when you arrive.
By having the restaurant menus, you’ll know exactly what types of food you can have access to at all times. Also, when dining with a group, you’ll be able to suggest places that conform to your nutritional requirements.
Strategy #6 — You Don’t Have To Order From The Menu
Here’s a hot tip that most people fail to realize. Most restaurants can easily provide a meal custom to your specifications even if it’s not on the menu. So don’t become a slave to the menu offerings. Ordering a specific number from the menu is almost always a recipe for disaster unless the menu is designed for "healthy eating" or whatever the restaurant is calling it. Most normal dishes have too much fat and too many processed carbohydrates for most body-conscious individuals.
Instead of ordering an item directly from the menu, either ask for an item that you like prepared without the sauces or high carbohydrate portions or simply ask for a portion of protein and a few servings of vegetables and fruit on the side. Remember, you’re paying top dollar for your meal and you’re about to tip your waitress. So don’t feel bad asking them to meet your needs, uh, nutritionally, that is.
Strategy #7 —Protein and Energy Supplements
Using some combination of the strategies above, you should be able to ensure that good meal options are always around the corner. But sometimes when you’re on the road it’s impossible to slip back to your room or to get to a restaurant.
For times like this, you’ll need to consider a few supplement options.
Typically, when at home I only use 1-2 scoops of protein powder per day, but when on the road, I may use up to 6 scoops if necessary. Protein choices are both hard to come by and more expensive than other options. So increasing your dietary energy with protein powders is a good fall-back option.
Strategy #8 — Powdered Veggies
Normally, at home, I get about 10 servings of fruits and veggies per day. But when I’m on the road that amount is usually reduced to somewhere around 2-4 servings unless I’m very conscious of my intake. A great way to make up for this reduction in my micronutrient intake is to use a powdered vegetable supplement such as Greens+.
If I’m on the road, these products help make up for the deficit I may be experiencing. An added bonus is that I seem to better digest my protein supplements when adding some powdered veggies to my protein shakes.
Strategy #9 — Homemade Bars
If you’re not into drinking numerous protein shakes per day, another great option is to bring some homemade snacks with you. In fact, homemade protein/energy bars are a fantastic alternative to the mostly crappy, store bought, sugar laden, artificial ingredient containin’, protein bars.
Strategy #10 — Sleep Pills
Jet lag, time zone changes, unfamiliar sleeping environments, poor nutrition, altered exercise habits, and the stress associated with big business meetings or competitions can all really impair your ability to get adequate rest when on the road.
Following the previous nine steps will help you take care of your nutritional intake. Making sure not to skip workouts will also help. So will the addition of a ZMA supplement. While research hasn’t provided direct evidence to support a relationship between zinc and/or magnesium status and sleep quality, most ZMA users find dramatically improved sleep quality when taking this supplement. Three capsules before bed should do the trick.
If you’re going to be successful in maintaining a good nutritional plan, no matter what the circumstances, you’re going to have to plan for the unplanned and display adaptability to all circumstances. The guidelines included in this article should help get you thinking about how to become a successful road warrior.
SEE ALSO:
For more great training and nutrition wisdom, check out our complete system, Precision Nutrition. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.
And what's more, your online access allows you to talk exercise and nutrition 24/7 with thousands of fellow members and the Precision Nutrition coaches. Find out more about Precision Nutrition.
Best Ab Exercises
Yesterday's post detailed what I feel are the best "all around" (meaning full body stimulation) exercises (or categories of exercises). So, if I had to pick just 5 exercises to perform for the entire body, and I could only choose 5 for the rest of my life, the exercises I outlined yesterday would be my choices.
However, I thought I'd continue with this "best of series" and break it down by muscle group or "area" of the body. So let's get more specific and start with every one's favorite (or least favorite depending on what they look like), the abs.
Here are my top 5 movements to target the abs (the video playlist demonstrating each movement follows):
1. The Pillar Bridge (and it's progressions)
2. The Side Pillar Bridge (and it's progressions)
3. The Palloff Press
4. The Ab Wheel or Barbell Rollout
5. 3/9 Pivots
So, where are the crunches, sit-ups, side bends, twists, etc.?? They didn't make the cut. Yes, a number of those movements will make your abs "burn", but they also leave you open for lower back disc injury, and, in my opinion, do not build functional strength in the abs and other core musculature. The primary function of the abs (and other core muscles) are to stabilize the spine and RESIST...NOT PROMOTE...MOVEMENT. Performing dynamic flexion, extension, lateral flexion and rotation will build mobility and flexibility in the lumbar spine, and, despite what many physical therapists and chiropractors will tell you, YOU DON'T WANT MORE MOBILITY AND FLEXIBILITY IN YOUR LUMBAR SPINE! Stability? Yes. The ability to resist rotation? Yes. But NOT more mobility and flexibility.
However, I thought I'd continue with this "best of series" and break it down by muscle group or "area" of the body. So let's get more specific and start with every one's favorite (or least favorite depending on what they look like), the abs.
Here are my top 5 movements to target the abs (the video playlist demonstrating each movement follows):
1. The Pillar Bridge (and it's progressions)
2. The Side Pillar Bridge (and it's progressions)
3. The Palloff Press
4. The Ab Wheel or Barbell Rollout
5. 3/9 Pivots
So, where are the crunches, sit-ups, side bends, twists, etc.?? They didn't make the cut. Yes, a number of those movements will make your abs "burn", but they also leave you open for lower back disc injury, and, in my opinion, do not build functional strength in the abs and other core musculature. The primary function of the abs (and other core muscles) are to stabilize the spine and RESIST...NOT PROMOTE...MOVEMENT. Performing dynamic flexion, extension, lateral flexion and rotation will build mobility and flexibility in the lumbar spine, and, despite what many physical therapists and chiropractors will tell you, YOU DON'T WANT MORE MOBILITY AND FLEXIBILITY IN YOUR LUMBAR SPINE! Stability? Yes. The ability to resist rotation? Yes. But NOT more mobility and flexibility.
Tuesday, March 4, 2008
Best Exercises
I'm often asked my opinion on the very best exercises one can do. Obviously, the answer will be entirely different on an individual level. For instance, the core exercise selection I use with a competitive football defensive lineman will differ from the movements I choose for a baseball pitcher. Furthermore, the movements I choose for a 60 year old female with arthritis will differ from a 20 year old female with no health concerns.
With the above being said, most of the clients I deal with would be classified as "baby boomers" interested in overall fitness, meaning they want to improve all of the following in a balanced fashion (not emphasizing one over the other): full body strength, joint health and functionality, conditioning, fat loss/body composition, and overall metabolic health. Assuming there are no injury issues, I feel the following 5 movements should be on every "baby boomer's" template:
1. The Trap Bar Deadlift
2. Chin-up/Pull-up Variations
3. Push-up Variations
4. Pillar Bridge Variations
5. Lunge Variations
All of the above work very large muscle groups simultaneously and create a significant metabolic demand on the body. This is obviously great for increasing strength, but they also have a significant cardiovascular conditioning effect as well. If one performs a 20 repetition set of trap bar deadlifts, for example, they'll certainly be breathing heavily at the end of a set, even if the resistance is "light" in a relative sense. Also, exercises such as the 5 listed above are also great for fat loss. The "metabolic disturbance" created by those listed above will literally keep your metabolic fire burning for hours after your workout is complete.
Compare the above exercises to what the "typical" exerciser at your local health club is doing. Instead of deadlifts, they may opt for a seated leg extension. Instead of chin-ups, they may opt for a pulldown type of exercise. They'll replace push-up variations with machine flys or machine chest presses, lunges with the seated or lying leg curl machine, and pillar bridges with a seated abdominal crunch on a poorly designed piece of equipment.
All of the above "replacement" exercises are just flat out easier. They are mostly single joint exercises, meaning they do not incorporate multiple muscle groups, and, therefore, the effect on the metabolism is not nearly as great. They are also performed on machines, which force your joints into a fixed path, eliminating stabilizer muscle activation and potentially set you up for injury. In regards to the abdominal machines found in most gyms, they cause the lumber spine to flex and extend. If you've read any of my past newsletters, you are already aware of the dangers involved with this in relationship to low back disc injuries. The last thing the lumbar spine needs is more mobility. What it does need is more stability and the ability to resist movement.
The bottom line is most baby boomers have a limited amount of time to devote towards exercise. With that said, it is important one's exercises selection is efficient-effecting multiple components of fitness-and safe. I'm not saying certain single joint exercises and certain machine based movements cannot serve a purpose in someone's program. For instance, specific single joint exercises for the scapula and rotator cuffs, the hip extensors and hip rotators should be included the majority of the training year, as most people have dysfunction in these muscles which is effecting their joint health. However, what I AM saying is most people opt-out of exercises such as the 5 listed above because they are just easier, are scared they are going to hurt themselves and/or the individual lacks understanding on why these types of movements are beneficial in the first place.
An experienced fitness professional/trainer, such as those at Force Fitness & Performance, can help you to introduce the most effective exercises safely, and prescribe a variation of the exercises listed above which suit your individual needs and current level of fitness. If you would like more information on how to design your workouts and how to introduce effective exercises into your overall program, please check out our PROGRAM DESIGN SERVICE.
With the above being said, most of the clients I deal with would be classified as "baby boomers" interested in overall fitness, meaning they want to improve all of the following in a balanced fashion (not emphasizing one over the other): full body strength, joint health and functionality, conditioning, fat loss/body composition, and overall metabolic health. Assuming there are no injury issues, I feel the following 5 movements should be on every "baby boomer's" template:
1. The Trap Bar Deadlift
2. Chin-up/Pull-up Variations
3. Push-up Variations
4. Pillar Bridge Variations
5. Lunge Variations
All of the above work very large muscle groups simultaneously and create a significant metabolic demand on the body. This is obviously great for increasing strength, but they also have a significant cardiovascular conditioning effect as well. If one performs a 20 repetition set of trap bar deadlifts, for example, they'll certainly be breathing heavily at the end of a set, even if the resistance is "light" in a relative sense. Also, exercises such as the 5 listed above are also great for fat loss. The "metabolic disturbance" created by those listed above will literally keep your metabolic fire burning for hours after your workout is complete.
Compare the above exercises to what the "typical" exerciser at your local health club is doing. Instead of deadlifts, they may opt for a seated leg extension. Instead of chin-ups, they may opt for a pulldown type of exercise. They'll replace push-up variations with machine flys or machine chest presses, lunges with the seated or lying leg curl machine, and pillar bridges with a seated abdominal crunch on a poorly designed piece of equipment.
All of the above "replacement" exercises are just flat out easier. They are mostly single joint exercises, meaning they do not incorporate multiple muscle groups, and, therefore, the effect on the metabolism is not nearly as great. They are also performed on machines, which force your joints into a fixed path, eliminating stabilizer muscle activation and potentially set you up for injury. In regards to the abdominal machines found in most gyms, they cause the lumber spine to flex and extend. If you've read any of my past newsletters, you are already aware of the dangers involved with this in relationship to low back disc injuries. The last thing the lumbar spine needs is more mobility. What it does need is more stability and the ability to resist movement.
The bottom line is most baby boomers have a limited amount of time to devote towards exercise. With that said, it is important one's exercises selection is efficient-effecting multiple components of fitness-and safe. I'm not saying certain single joint exercises and certain machine based movements cannot serve a purpose in someone's program. For instance, specific single joint exercises for the scapula and rotator cuffs, the hip extensors and hip rotators should be included the majority of the training year, as most people have dysfunction in these muscles which is effecting their joint health. However, what I AM saying is most people opt-out of exercises such as the 5 listed above because they are just easier, are scared they are going to hurt themselves and/or the individual lacks understanding on why these types of movements are beneficial in the first place.
An experienced fitness professional/trainer, such as those at Force Fitness & Performance, can help you to introduce the most effective exercises safely, and prescribe a variation of the exercises listed above which suit your individual needs and current level of fitness. If you would like more information on how to design your workouts and how to introduce effective exercises into your overall program, please check out our PROGRAM DESIGN SERVICE.
Monday, March 3, 2008
Personal Trainers in Indian Hill Cincinnati, OH
Click on the link below for more information on the personal fitness training service in Indian Hill (Cincinnati, OH) from Force Fitness & Performance!
Personal Trainers in Hyde Park Cincinnati
Click on the link below for more information about The Force Fitness & Performance personal fitness training program in Hyde Park (Cincinnati, OH):
PERSONAL TRAINING IN HYDE PARK (CINCINNATI, OH)
PERSONAL TRAINING IN HYDE PARK (CINCINNATI, OH)
Fat Loss Nutrition Part 4: Nutrent Timing
Part 1 of my fat loss nutrition series discussed the most critical factor in successful fat loss: overall caloric intake. Part 2 and 3 discussed food selection and maximizing the thermic effect of feeding (TEF). The final installment, part 4, will discuss nutrient timing.
Nutrient timing, in simple terms, is basically "when to eat what" macronutrients (carbs, protein and fat) throughout the day and in relationship to when you are performing your workouts. This subject is rather complex, and I won't bore you with the nitty gritty details. Here is a condensed/"bottom line" set of simple guidelines:
1. Carbohydrates (with the exception of vegetables, beans, and brown rice): limit these to the morning (breakfast) and during and after your workout (up to 90 minutes after your workout). Basically, try to ingest oatmeal or nutritious cereal/granola (such as Flax Plus) at breakfast. Simple carbs coming from fruit, fruit juices, gatorade (ideally mixed with lean protein sources) are best left during your workout (sipping a mix of gartorade and vanilla protein powder) and after your workout (up to 90 minutes).
2. Other than the above, the rest of your daily nutrition should be made up of:
Nutrient timing, in simple terms, is basically "when to eat what" macronutrients (carbs, protein and fat) throughout the day and in relationship to when you are performing your workouts. This subject is rather complex, and I won't bore you with the nitty gritty details. Here is a condensed/"bottom line" set of simple guidelines:
1. Carbohydrates (with the exception of vegetables, beans, and brown rice): limit these to the morning (breakfast) and during and after your workout (up to 90 minutes after your workout). Basically, try to ingest oatmeal or nutritious cereal/granola (such as Flax Plus) at breakfast. Simple carbs coming from fruit, fruit juices, gatorade (ideally mixed with lean protein sources) are best left during your workout (sipping a mix of gartorade and vanilla protein powder) and after your workout (up to 90 minutes).
2. Other than the above, the rest of your daily nutrition should be made up of:
- Lean Protein Sources (see the "choose often" selections under protein in part 2 of this series)
- Healthy Fats (see "choose often" selections under fats in part 2 of this series)
- Non-Starchy Vegetables (little or no potatoes, corn, carrots, etc...stick with "choose often" selections like green vegetables) and other low glycemic carbohydrates (beans and brown rice)
Basically, you can't go wrong with ingesting the bulk of your calories from lean protein, healthy fats high in Omega 3 & 6, and non-starchy vegetables. Carbohydrates other than veggies are best ingested in the morning, during your workout, and post workout. If you are going to eat non-vegetable sources of carbohydrate in the evening, try to limit them to foodstuffs such as brown rice and beans. Eating in this manner will help control the hormone insulin and will prevent large and sudden increases in blood sugar.
One more thing in regards to nutrient timing: ideally, try to eat smaller and more frequent meals/snacks throughout the day. However, remember, it is the overall volume of calories which is of primary importance. I don't feel you HAVE to eat smaller meals more frequently, but, if it is possible, I'd recommend it. So, if your fat loss caloric requirement is, for example, 1600 calories, eating five 300-350 calorie meals throughout the day is preferred over eating three 500-550 calorie meals. You are going to be a lot less "stuffed", you will be able to control your blood sugar and insulin better, and you are going to optimize the thermic effect of feeding. Furthermore, you are not going to feel deprived because you get to eat all day long.
One last reminder (and I've said it over and over again): part 1 of this series on establishing your caloric requirements is, without question, the most important in regards to losing body fat. I set up this series in order of importance. Don't worry about trying to "nail down" part 2 of this series (food selection) until you are consistently in the habit of eating an appropriate number of calories. Then, don't worry about maximizing TEF or nutrient timing until you are consistently eating an appropriate number of calories AND making better overall food selections (part 2). Think of the fat loss nutrition installments as "building blocks"...don't move to the next step before you've demonstrated confidence and aptitude in the previous step. When you look at fat loss nutrition in parts or steps, the whole thing is a lot less overwhelming.