The FORCE Fitness & Performance Podcast Episode 2

Also visit us at: http://www.cincinnatifitnesstrainer.com/cincinnati-personal-training.html

Episode 2 continues the discussion on cardiovascular training routines, including a review of episode one's content as well as details on another of my favorite conditioning routines..."The Ladder". Click the FORCE logo to access the podcast. Enjoy!

Workout Programs for Women (Part 2)

Here is part 2 of my mini series on debunking the myths surrounding workout programs for women...

Mtyh: Strength training workouts for women should consist mostly of high repetition (20+) sets using light resistance. This will prevent women from getting too muscular and "bulky".

Fact: while there is certainly value in performing very high (20+) repetition sets using light loads (strength endurance) during the course of a woman's workout (fat loss circuits for example), the majority of a woman's strength training exercises and sets should utilize loads/resistance which allow for between 6 and 15 repetitions (depending on the specific set/rep protocol being used). In order to promote and maintain strength gains, the bulk of the research has shown that one must use a resistance which is at least 60% of one's maximal strength or 1 rep max (the amount weight which can be lifted only one time). 60% of maximal strength roughly equates to a weight which can be lifted 15 times before encountering muscular fatigue, hence the recommendation. Anything less than this, and the work shifts to strength endurance versus pure strength...and everyone, regardless of goals, needs and can benefit from pure strength work.

In regards to the notion that heavier strength oriented work will make a woman too muscular or "bulky", this is complete hogwash. First of all, women do not produce enough testosterone to build a dramatic amount of muscle. I don't think people appreciate just how hard it is to build muscle...many 20 year old males are trying to build large amounts of muscle and struggle to do so, so a 40-60 year old woman need not worry about this. Worrying about getting too muscular is the equivalent of a golf enthusiast who plays 5 days a week worrying about "getting too good at golf" because he is playing so much...it just isn't going to happen except for a select few who are very gifted.

Furthermore, the difference between someone looking "bulky" (a fictional term to begin with) and lean/toned has everything to do with one's level of body fat and what they are putting in their mouths and absolutely nothing to do with how much weight one if lifting. Finally, and this is common sense, lifting, for example, 100 lbs. takes more energy (meaning you burn more calories) than lifting 20 lbs. So, it would stand to reason that if one wants to reduce body fat and achieve the "toned" appearance so many women want, "lifting heavy stuff", which requires the body to expend more energy, would be much more effective than lifting light stuff which doesn't expend as much energy.

Most of the women I train start their workout with 1 or 2 multiple joint exercises (see part 1 of this mini-series) which focus on pure strength work: 3-5 sets using weights between 70 and 80 % of their maximal strength (which I estimate) on the exercise(s) being performed, and we rest about 90-120 seconds between sets of each exercise to allow for complete recovery and to maximize the weight which can be used.

After this strength oriented work has been completed, THEN we move to high (15-25) rep sets and exercises and short rest periods...strength endurance/fat loss/metabolic work. Once again, the exercises are mostly multiple joint movements which burn more energy than isolation exercises (again, see part 1 of this mini-series). This type of training format allows women to train multiple qualities during the course of the same workout.

Fat Loss Nutrition

Here is the index of my "Fat Loss Nutrition" series:

PART 1: DETERMINING CALORIC NEEDS

PART 2: FOOD SELECTION

PART 3: MAXIMIZING THE THERMIC EFFECT OF FEEDING (TEF)

PART 4: NUTRIENT TIMING

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

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.

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 TRAINING...SERVICING THE INDIAN HILL (CINCINNATI, OH) AREA

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)

Fat Loss Myths

Below you'll find an article from Craig Ballantyne, author of TURBULENCE TRAINING, where he discusses-and debunks-many of the predominant ideas surronding fat loss. Enjoy!

5 Fat Loss Myths

There are so many fat loss myths out there in "exercise-land" that I was hired by Men's Fitness magazine to write about one myth each month.
After all, by now you've probably heard that if you don't do 60-minutes of cardio in your fat burning zone on an empty stomach while Venus is in line with Jupiter, you'll never burn fat.
The problem with myths is that not only are they wrong and give false hope to millions of people trying to lose weight, but they also waste your time and mental effort.

I have also seen these myths used as justification for cheating on a diet, watching countless men and women justify their "treats"because they believe they are on some type of magical exercise program or nutrition plan. I could go on for days about fitness myths, but I cut my list from 30 down to the Top 5 Fat Loss Workout Myths today. I'll save the other 25 for future newsletters.

Myth #1: You have to do cardio first thing in the morning on an empty stomach.

Relax. You don't have to hop on the treadmill at 4:30am everymorning. Let's allow common sense to dictate when and how you exercise. If you want to work out first thing in the morning, and I know that is the best time for many TT readers, by all means, go ahead and do it. There's nothing magical about this time - although it is often the only time many of day many people have to themselves.

We need to think "outside of the hour" of exercise and realize that calorie burning and fat burning goes on for 24-hours. Forget about the theories and look at the big picture.
It doesn't matter when you exercise - as long as you exercise intensely and consistently. Focus on relatively high-intensity workouts to increase your metabolism for as many hours after exercise as possible. That is best done with interval training and resistance training.

Myth #2: You have to do your cardio in your "fat burning zone".

Again, nonsense.

While you might burn a larger proportion of total calories as fat when you exercise in your fat burning zone, you burn fewer calories overall by exercising at such a low intensity.
When you increase your workout intensity and get out of yourso-called "fat burning zone", you burn more total calories, and as a result, more fat.

In addition, the "fat burning zone" training doesn't put"turbulence" on your muscles...so you don't burn many calories in the post-exercise time period. But with interval training, you burn a significant amount of calories for hours after training, and that leads to more fat loss.
I've worked with hundreds of people that have avoided the fatburning zone while still managing to lose dozens of pounds of fat.The "fat burning zone" is one of the biggest fitness myths of alltime.

Myth #3: You have to do cardio for 20 minutes before you burn fat.

When I hear this, I picture a fat-burning switch in my body that turns on only after I've been doing "cardio" for 20 minutes. But what if I only exercise for 19 minutes and 59 seconds? Are you telling me that I won't have burned any fat? That's ridiculous.

What if I did it on an empty stomach in the morning and in mytarget heart rate zone? (read that one sarcastically!) I'll say it one last time. We need to be more concerned with our 24-hour metabolism, not how much fat or even how many calories are burned during the workout.

Myth 4: Drinking ice cold water will help you burn calories andlose fat.

Standing in line at the grocery store is a great place to pick up the latest fat loss myths. You'll also find this one all over theInternet.This myth often comes along with some calculations showing that by drinking 8 glasses of ice-cold water you can burn 70 calories per day. I don't believe that actually holds true in real life. Regardless, drinking cold water is not going to burn any more fat off your body than drinking room temperature water. Don't get me wrong, I strongly believe you should drink 12 glasses of water per day, but the temperature of your water won't have any effect on your overall fat loss success.

Myth #5: Adding one pound of muscle will burn 50 extra calories each day.

Uh-oh, now I'm cutting down a myth that supports my use of strength training in a fat loss program. But I have an obligation to set the record straight about this extremely prevalent myth (even though I just saw a big name fitness expert perpetuate this myth in a recent article!).

This myth sounds so good. Add a pound ouf muscle, boost your metabolism 50 calories. That doesn't seem out of line at all. But do the math for a guy that puts on 30 pounds of muscle. Does his metabolism really increase by 1500 calories? Absolutely not. For an average guy, that would require his resting metabolism to increase from 2500 calories to 4000 calories per day. How would he be able to keep any of that muscle with a metabolism like that? He'd have to eat like a pig forever. So when you look at the big picture, you can see this little myth start to fall apart.

That's not to say you should stop your strength training, but just don't use this myth as an excuse to cheat on your diet. Bonus Myth: Negative Calorie Foods Cause You to Lose Weight
According to the "experts", a negative calorie food requires more energy to digest than it provides you when you eat it. And included in the negative calorie food list are apples and bananas.

So by this logic, I would actually starve to death if I had nothingto eat but apples (because I would have a net energy loss fromeating a so-called "negative calorie" food).
There is no such thing as a negative calorie food.

It's a shame that people are out there promoting this stuff, andit's too bad that so many people fall for it. Remember the old phrase, "if it sounds too good to be true, it probably is." Instead, let the common sense fat loss principles apply. It's going to take consistent effort, working hard at your workouts and with your nutrition to get the results you want. I guarantee you that Turbulence Training will successfullyguide you to the fat loss you deserve and desire.

Sincerely,
Craig Ballantyne, CSCS, MS Author, Turbulence Training

About the Author: Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit the Turbulence Training Website.

Internet Personal Fitness Training

The online/internet personal training service from Force Fitness & Performance (Cincinnati, OH) allows you to have all the benefits of a personal trainer...but AT A FRACTION OF THE COST OVER THE INTERNET! Despite training hundreds of people in person over the last 8 years, what I have come to learn is most people do NOT need a personal fitness trainer...THEY NEED A PLAN DESIGNED BY AN EXPERT! Trying to keep pre-set appointments with in-person trainers can be challenging...life is just too unpredictable. People need to workout when it is convenient for them...not when a trainer can "fit them in"...and let's not even get into the exorbitant cost involved with seeing a trainer in-person.

I want to change as many lives as possible through my fitness training and nutrition philosophy, and, well, it is hard to do so training people one-on-one...there are only so many hours in the week and you can only reach so many people in this manner. That is why I now offer online internet based training: I AM ABLE TO HELP HUNDREDS OF PEOPLE EACH MONTH REACH THEIR FITNESS GOALS AND CHANGE THEIR LIVES IN A COST EFFECTIVE MANNER...AND I WANT YOU TO BE NEXT!

The national average for an in-person fitness trainer is $60/session. If you work out with an in-person trainer an average of 3 times per week, you are looking at an expense of over $700 each month!! The vast majority of people could never realistically continue this long-term...AND I WANT YOU TO MAKE WORKING OUT A LIFE LONG ACTIVITY.

...and don't be fooled into thinking you can pick up the latest copy of the news stand fitness magazines and just copy the "workout of the month". These are cookie cutter workouts and are usually designed for people who are already at an advanced level. The authors of these articles can't possibly know about your individual goals, your current fitness level, your injury history, etc.

The same can be said for the various fitness websites which charge you $10/month and promise you personalized workouts...they cannot possibly know about YOUR situation and goals, and, frankly, they are not making enough money off of you to give you the personal attention you deserve. These websites, magazines, and companies are after VOLUME and QUANTITY of subscribers. They want to get you to subscribe and then give you very general information and cookie cutter workouts that probably are not appropriate or optimal for your situation. I, on the other hand, am offering to work with you in a very detailed manner, and offering unlimited correspondence directly with me via email...and at a very fair price.

Our online training and personal fitness coaching services are ideal for the following types of individuals:

• Those who want the expertise and guidance of a personal fitness trainer...but at a fraction of the cost (25% or less!!)


• An experienced and motivated exerciser who wants expert advice and more structure and variety in their workouts


• A busy individual who wants the guidance and accountability of a personal trainer, but who needs to exercise around his or her hectic schedule and cannot keep consistent appointments, at a set time, each and every week.

All of the online training programs from Force Fitness & Performance (Cincinnati, OH) include the following:

• A thorough questionnaire assessing your goals, current exercise and nutrition regimen, past and current injuries, the equipment and facilities you have access to, and the number of days each week you can devote toward exercise
• Dynamic flexibility and warm-up protocols
• Strength training protocols
• Aerobic and anaerobic conditioning protocols
• Static flexibility, pre-habilitation (injury prevention) and corrective exercise (helping to remedy existing injuries and imbalances) protocols
• The Force Fitness & Performance Fat Loss Nutrition Manual, Client Training Manual, and Excel Training Log
• A video playlist of all the exercises to be performed in your training program
  Weekly program updates and progression
• Unlimited email correspondence, support and motivation
  A free subscription to our newsletter and access to our Force Fitness & Performance E-Courses and members only blog
• Above all else...the security of knowing you are being guided by CERTIFIED PERSONAL TRAINERS HOLDING DEGREES IN EXERCISE PHYSIOLOGY!

Have you always wanted a personal trainer...but didn't think you could afford it long term? Do you want the accountability, motivation and expertise a personal fitness trainer can provide...but on your terms AND on your time AND in line with your budget? Want more variety in your workouts, and the cutting edge techniques top personal trainers use with their clients? Have you always wanted to finally get into fantastic condition, but just didn't have the knowledge to get started?

If any of the above describes your situation, please send me an EMAIL with "online training" in the subject line, and I'll send you more information about the online personal training program from Force Fitness & Performance (Cincinnati, OH).

EMAIL PATRICK STRIET!

Weight Loss and Fat Loss Workout

Many of my private training clients ask me about weight loss/fat loss workouts they can perform on their own as an adjunct to their one-one-one sessions with me. Similarly, my newsletter and blog subscribers often inquire about fat loss oriented workouts they can do at home with a limited and inexpensive equipment set-up. The perfect solution lies in a new workout, Turbulence Training, designed by world renowned fitness and performance coach Craig Ballantyne, CSCS, a regular contributor to national magazines such as Men's Health and Oxygen.

The beauty of Craig's TT workouts is that they can be performed at home-and certainly at any gym-with limited equipment: bodyweight, dumbbells, and resistance bands. Furthermore, the TT workout formats give you a tremendous "bang for your buck" in that they provide a strength training and cardiovascular conditioning workout at once, with the main goal of efficient fat loss.

Craig's methods seek to optimize post workout calorie burn. Think of your metabolism as a fire. During the TT workouts, the flame of your fire may reach its peak. However, the great thing about Craig's workouts is that, for many hours after your workout is complete, your flame continues to burn. Unlike traditional cardiovascular and strength training workouts where your metabolic "fire" burns out almost immediately after the workout is complete, the Turbulence Training workouts allow your metabolism to continue incinerating calories for many hours. How does it do this? By using multiple joint compound exercises, short rest periods, and interval training.

Finally, the variety Craig incorporates into the TT workouts is 2nd to none. I've been involved in this industry for 15 years, and I thought I saw and tried every exercise variation imaginable...I was WRONG! Craig incorporates movements into the workouts I didn't even know existed, and all of this variety in movement patterns keeps your physiology off guard and, ultimately, keeps you gaining. The TT workouts certainly create a constant "metabolic disturbance" necessary for long term fat loss.

If you would like more information about Craig's Turbulence Training, click on the banner below:

Personal Training for Young Athletes

Our Cincinnati sports performance training program is directed by P. J. Striet, owner of Force Fitness & Performance in Cincinnati, OH. P. J. holds a BS degree in Health & Sports Studies from Miami University, is a certified strength and conditioning specialist, and has worked as a member of the strength and conditioning departments at both the University of Notre Dame and Miami University.

P. J. and the entire Cincinnati sports performance training team at Force Fitness & Performance believes in a comprehensive approach to preparing the modern day athlete for competition. Unlike other area programs which only focus on developing one or two components of athleticism (such as strength), all of our training programs incorporate the following:

1. Dynamic Flexibility & Mobility Training
2. Pre-habilitation Injury Prevention Training
3. Strength and Power Training
4. Metabolic Conditioning and Work Capacity Enhancement
5. Agility and Change of Direction Training
6. Speed Training with a Focus on Proper Mechanics

Our Cincinnati sports performance training program will take your game to the next level! Whether you're in need of enhanced strength, conditioning, speed, agility or mental toughness, our Cincinnati sports performance training team will develop, implement and supervise a sports performance training program which is sure to enhance your overall athletic ability and reduce your potential for injury.

If you are a young athlete over 10 years of age in the Cincinnati Tri-state are, our Cincinnati sports performance training team will work with you in either a one-on-one or small group (2-4 young athletes) situation. For your convenience, we are able to work with you in our private facility (located in Oakley/Hyde Park) or at your home (additonal fees apply for home training).If you would like more information about our Cincinnati sports performance training program, please email us at the link below with "sports performance" in the subject line...I'LL EVEN GIVE YOU YOUR FIRST TWO TRAINING SESSIONS ABSOLUTELY FREE!

GET READY TO RAISE YOUR GAME! EMAIL US HERE FOR MORE INFORMATION!

Fat Loss Nutrition Part 3: Maximize TEF

Parts 1 & 2 of the fat loss nutrition series covered determining your caloric needs to induce fat loss and general selection of food (broken down into "choose often" "choose sometimes" "choose rarely catergories). Part 3 of the series will discuss maximizing the Thermic Effect of Food (TEF).

The thermic effect of food (TEF)- or thermogenic effect - is a term used to describe the energy expended by our bodies in order to consume (bite, chew and swallow) and process (digest, transport, metabolize and store) food. Generally, TEF accounts for about 7% of calories expended/burned by the body each day. However, if we take a specific look and break it down, protein foods typically have a TEF of 25 -30%. So, if you consume 100 calories of protein (25 grams), your body will burn 25-30 of these calories through TEF, and you will absorb the remaining 70-75 calories. Carbohydrate foods require about 5-10%. Fruits are around 15%, cruciferous vegetables are around 30% and fats are somewhere between 0 and 3%.

You can see where I'm going with this ... if you just exchanged 100 calories of carbs for 100 calories of protein, you'd actually burn off another 20-25 calories. If you swapped 100 calories of fat for 100 calories of vegetables -- you'd eat up an extra 27-30 calories. This may not sound like a lot, but, over the course of weeks and months, this really adds up and can lead to significant fat loss.

So let's say you are the typical person eating a highly processed, low fiber, low protein diet. You eat about 2500 calories and burn about 7% of those calories.2500 - (7% of 2500) = 2325 calories absorbed. But then you switch to a higher protein diet, low in refined carbs and very high in whole foods, vegetables and fruits. You could easily increase the thermogenic effect: 2500 - (16% of 2500) = 2100 calories. That would mean you'd burn an extra 225 calories by doing nothing! For most people that's the equivalent of about 20-25 mins on a treadmill! Small changes add up to big differences in the long term.

The bottom line: eat more high TEF foods like lean protein, fruits, and vegetables (you'll notice all of these fall under the "choose often" categories covered in part 2 of the fat loss nutrition series) to really enhance your fat loss. Stay tuned for part 4 of the fat loss nutrition series which will cover nutrient timing (when to eat what).

Bodies The Exhibition

I attended "Bodies: The Exhibition" at the Cincinnati Museum Center on Saturday. Given my life long fascination with the nueromuscular system, I found it absolutely amazing...I would highly recommend seeing it. Here are some of my random thoughts regarding the exhibition:

1. The majority of males who want to put on lean muscle tissue focus on training the pectorals (chest) and biceps muscles: BIG mistake. After viewing the bodies exhibit, and getting an up close and personal look at just how large the trapezius and lattisimus muscles of the upper and mid-back are, it becomes obvious that focusing on these large muscle structures on the back side of the body is the quickest path to increased strength and muscle tissue.

2. Don't smoke (big newsflash here, I know). After getting to see what a smoker's lungs actually look like up close, I don't know how anyone could pick up the habit.

3. You don't want to have the misfortune of having to pass a kidney stone! The Bodies exhibit actually displayed a human kidney containing kidney stones....after seeing how large these things can get I can't ever imagine how painful it would be to have to pass one of these.

4. The coolest display of the entire exhibit was one where the actual central nervous system was shown separated from the rest of the body...it was unreal to see all of the nerves that innervate our muscles.

5. The gluteals (glutes) are by the far the most powerful looking muscle in the entire body.

6. The insertion of the lattisimus muscles (the "lats") is by far the coolest muscular insertion of them all...it actually "twists" up under the armpit and attaches to your humerus (the upper arm bone).

7. After getting to see an ACL up close, you can see how devastating tearing this ligament can be not only to performance athletes, but to any "average joe/jane" as well.

8. The intestines are cool...and you get to see them separated from the rest of the body on display at "Bodies: The Exhibition" as well.

9. The display where the same guy's muscular and skeletal system systems are holding hands is pretty funny and fascinating at the same time.

10. The human body is just unreal and "Bodies: The Exhibition" does an unreal job of showing the intricacies of all the body's systems.

Again, I'd highly recommend checking it out...it runs until September of 2008. You'll certainly gain a much greater appreciation of just how amazing and precious your own body is, and you'll certainly see how important keeping yourself fit is. If you are already engaged in a fitness training program, keep at it! If you are not, it is high time you started...CHECK OUT OUR WORKOUT PROGRAM DESIGN SERVICE HERE!

Practical Nutrition: An Interview with Dr. John Berardi, CSCS

In this great interview with Dr Berardi, we cover the basics of practical nutrition and some of the principles of his Precision Nutrition system. Prepare to learn a few practical nutrition and lifestyle tips from the master himself!

PS: John, what are some of the latest practical tips you have come across that can help the everyday, pressed-for-time men and women stick to their nutrition plan and help them lose fat and gain muscle?

JB: Well, when it comes to practical tips, I like to separate my advice into two categories - food tips and lifestyle tips. Both categories are essential for overall results. Sure, what we eat is absolutely critical - but knowing what to eat is only part of the battle. Having the right foods available at the right times is just as critical as knowing what to eat. So really, we’re talking about both knowing AND doing.

In terms of food tips, the most important tip - far and away - is the idea that carbohydrate intake should be activity-dependant. This is similar to my 4th habit of the Precision Nutrition plan and it goes like this -- Non-fruit and veggie carbs should be saved until the during- and post-exercise periods. So, simply put, the typical recreational exerciser saves his or her starches (pasta, bread, oatmeal, rice, etc) and sugary carbs (sweets, recovery drinks, sports drinks, etc) until they're exercising or immediately after. The rest of the day is for proteins, good fats, and lots of veggies (along with some fruits).

By following this rule, my typical clients see BIG, IMMEDIATE body comp changes! And, truly, this tip has been the biggest in terms of body composition impact for my recreational exercisers since they’re typically only exercising 3-4 times per week.
In terms of lifestyle tips, my compliance grid is a huge one.

PS: Yes, I've heard a lot about your "compliance grid". What is this and how can people use this to gauge their commitment? What do you learn when you have a client complete this?

JB: The compliance grid has been a huge help in terms of helping clients stick to either what they already know to be good nutrition (for those who are well-read in this area) or to what they’re learning to be good nutrition (for those new to the Precision Nutrition principles). The compliance grid basically helps a client plot out 1 week of their life and keep track of how well they’re doing nutritionally. In simple terms, we create a table in which the seven days of the week are plotted along the vertical axis (far left column) and the 7 meals of the day are plotted along the horizontal axis (top row).

Then, if a person eats a Precision Nutrition compliant meal, they place an “X” in the corresponding box. If they miss a meal, they place an “O” in the box. And if they have a non-compliant meal, they place a “*” in the appropriate box.

This very simple and easy-to-use compliance system helps folks gauge their commitment and regular adherence by giving an honest and accurate assessment of how well they’re REALLY doing. You see, many folks – in their minds - count their hits but fail to count their misses. This makes them believe they’re doing FAR better than they really are. So the compliance grid forces them to count both hits and misses – helping them avoid “blind spots.” We often have clients who swear that they’re at 90% compliance (the gold standard for Precision Nutrition) and then, upon using the compliance grid, find out that they’re really at 50% or 60%. This is eye-opening and shows them that there is indeed room for improvement.

PS: From your experience with fat loss clients, what are a few of the biggest nutritional mistakes men and women are making each day? Are your clients often surprised to find out that a particular food shouldn't be included in their fat loss plan?

JB: Here are the biggest mistakes I see people making when fat loss is their immediate goal:
Not enough total exercise. Several independent studies, in thousands of exercisers, have shown that those who are happiest with their bodies exercise for at least 5 total hours per week. Now I know, many people have heard otherwise. But seriously, the data are there. So unless you’ve been born with a really fast metabolism OR you are a meticulous calorie counter, make sure you’re getting at least 5 hours of physical activity per week. Some folks need more – but 5 hours is a great starting point.

Not using nutrient timing. As discussed above, carb timing is critical! Now remember, I’m not talking low carb or high carb here. I’m talking carb timing. For the best results, it’s important that recreational exercisers make sure to eat their sugary and starchy carbs ONLY during and/or after training – as discussed in Precision Nutrition.

Not using outcome-based decision making. I see so many people wanting to get lean and beginning the process with 1 training program and 1 diet plan. And this plan usually works for a short period of time – whether it’s 4, 6, or 8 weeks. However, once they’ve lost fat and adapted to the program, it stops working. And when it stops working, they give up. Well, it’s important to expect all one-off programs to stop working. And with this expectation, it’s important to use an outcome-based decision making strategy. What I mean here is that folks have to adjust their training and nutrition programs based on their results. And in Precision Nutrition we teach people how to do just that.

PS: How can the average guy and gal eat as health as possible without breaking the bank? When should they buy food in bulk? And where?

JB: Healthy eating really isn’t all that expensive. In fact, my colleague Amanda Graydon of Healthy Kitchens Makeover (http://www.healthykitchensmakeover.com/) has done detailed studies of her clients’ “before” and “after” grocery bills showing huge savings once they start eating the Precision Nutrition way - as long as they make smart decisions.

For example, did you know that of each food category, the most expensive items are located to the left of the relevant section and at a level between eye-level and stomach level? Therefore when looking for peanut butter, for example, the most expensive ones are placed in the best visual position. So, to save money, you just have to look down and to the right and voila, you’ll find the cheaper items – no name brands which are often of similar quality.

Another great tip is to check out bulk food stores for healthy grains like quinoa or oats, natural nut butters, mixed nuts, green tea, and other similar bulk items.
And another great tip is to frequent farmers’ markets or ethic food stores (like the produce markets in China-Town) for produce. I started saving 75% on my produce bills when I started shopping at such places. And the quality is often better.

PS: Let's talk about fish oils for a minute. First off, what are your daily recommendations in terms of quantity and quality (specific brand recommendations)? And second, do you think fish oil helps people lose fat? If so, how do fish oils help accomplish this?

JB: Studies I’ve been involved in at the University of Western Ontario have shown that sedentary folks taking between 1-3g of fish oil per day can speed up metabolic rate (+300-400kcal/day) and can help these same individuals drop 3 lbs of fat and gain 3 lbs of lean in just 3 weeks. So yes, I’d say fish oil helps people lose fat!

In terms of recommendations, I recommend anywhere from 6-10g of total fish oil per day (that’s 6-10 fish oil capsules or 2-4 tsp of liquid fish oil per day). For some clients, I recommend more (esp. those with inflammatory problems, triglyceride elevations in the blood, and those with insulin insensitivity).

And in terms of quality, I think most fish oils are just fine. Although many companies insist that “regular” fish oils are contaminated and low quality, this is more of a concern for fresh fish than supplements. Farmed salmon tends to be very high in polychlorinated biphenyls (PCBs) and tuna is high in mercury.

Independent studies at Harvard Medical School, Consumer Reports, and the watchdog group ConsumerLab.com have shown commercially available fish oil supplements to be free of toxins such as mercury, dioxins and PCBs. I recommend that people visit http://www.nutrasource.ca/ for a list of supplements which have been independently tested.

PS: What other general supplement advice do you have for men and women that want to lose fat? From multi-vitamin use to post-workout drinks, etc.

JB: In Precision Nutrition, I list the “big 5” – Protein supplements, Greens supplements, Fish Oil, Creatine, and Workout Drinks. And further, when metabolic decline is a big concern, I recommend Acetyl-L-Carnitine and rAlpha Lipoic Acid. I think most people will do great with a good nutrition plan, smart training plan, and these basic supplements – if needed.

PS: I'm a big fan of Green Tea. Is the instant Green Tea I get at the grocery store going to be just as healthy as getting Green Tea leaves from a specialty shop?

JB: Studies have shown that Matcha green tea can be between 3 and 100x more potent that most commercially available green teas. So yes, some teas are better than others. However, if you’re not drinking any green tea and want to start reaping the benefits, start drinking what ever kind you can right away.

My best recommendation is this: since Matcha is much more expensive, have 1 cup of Matcha tea per day and then use regular old tea bags through the rest of the day.

PS: And finally, a bit off topic, but what are your keys to your success? With such a successful business and such tremendous outreach, I'm sure we're all curious about how you can get it all done!

JB: Teamwork, PJ! I’m a very dedicated person and I love everything about my work – the writing, the coaching, running my business, and more. So it’s not difficult for me to get lots done – all by myself. But my current business success is fueled by the efforts of my entire team. My business partners Phil and Carter as well as my associates Amanda and Kris are all tireless colleagues that also love what they’re doing and bring unique skill sets to the table. For example, Phil is a master of web technology. Carter is an amazing coach and body composition coach. Amanda is tremendous as a customer service director and seminar promoter. And Kris has a real gift in working with others to create great affiliate relationships. With 5 unique individuals dedicated to creating the best fitness information, resources, and technologies, we tend to get a lot done and we tend to do it well.

This is especially true for our Precision Nutrition project. When someone purchases Precision Nutrition, not only do they get the 5 manuals, the 2 DVDs, the 2 CDs, and the cookbook, they also get an amazing online resource in our private membership forum, they get our technologically advanced online results tracker, and they get our amazing online exercise database with over 460 exercises demonstrated in 3 different ways and categorized in a host of very practical ways. Without all of our skill sets, this would have been impossible.

PS: Thanks for the great interview!

SEE ALSO: For more great training and nutrition wisdom, check out the 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. Find out more about Precision Nutrition by clicking on the banner below:

Home Exercise Equipment

Purchase all of your home exercise equipment by clicking on the banner below! Dumbells, exercise balls, resistance bands, free weights...we have all of your home gym training needs covered!

Need help developing a cutting edge fitness program to use with the equipment you purchased from the link above? Check out our PROGRAM DESIGN SERVICE!

Workout Program Design

Click the link below for information on the Force Fitness & Performance (Cincinnati, OH) Workout Program Design Service!

WORKOUT PROGRAM DESIGN

Weight Loss Nutrition

Precision Nutrition, by Dr. John Berardi, is a weight loss and fat loss program fully endorsed by Force Fitness & Performance (Cincinnati, OH). It is the most comprehensive weight and fat loss program I've come across in my 15 years of involvement in the fitness industry. Precision Nutrition covers the following:

• Caloric needs


• Food selection


• Macro nutrient ratios


• Micro nutrients and supplementation


• Nutrient timing and performance nutrition


• Menu Planning


• Gourmet Nutrition recipes


• Optimizing your kitchen for healthy eating
  

Precision Nutrition leaves nothing to chance and includes seven bonus manuals which delve into every detail imaginable. If you are serious about weight loss and fat loss, we highly recomend you check out Precision Nutrition below:

Fat Loss Workouts

Check out the link below from fellow fitness professional Alwyn Cosgrove:

http://alwyncosgrove.blogspot.com/2008/02/what-is-afterburn-effect.html

Alwyn does an excellent job of explaining how high intensity resistance training and interval training can elevate your metabolism for hours after your workout, allowing you to continue burning calories and, ultimately, body fat even after you have stopped working out.

If you are a client or regular reader of my blog, you'll know I don't advocate an exercise only prescription for weight and fat loss because exercise is just too inefficient in terms of burning calories. However, THAT DOESN'T MEAN YOU SHOULDN'T TRY TO MAXIMIZE THE CALORIE BURNING EFFECTS OF EXERCISE. This means you should perform high intensity activities-strength training, metabolic resistance training, and interval cardiovascular training-which cause the largest metabolic disturbance and lead to the greatest post-workout caloric expenditure.

For maximum fat loss, one should combine the types of high intensity activities discussed above AND adhere to a proven fat loss nutrition regimen which provides a caloric deficit and a nutrient ratio which optimizes the thermic effect of feeding. THE PRECISION NUTRITION SYSTEM does both...check is out HERE.

Lower Body Strength Training Circuit

Check out the video of the bodyweight lower body strength training circuit below:



If you are one of my private training clients, this should look familiar! I like to call this the "HELL" lower body circuit for obvious reasons :) However, paying the price and performing this circuit consistently and progressively will reward you with a " bomb proof" lower body and hip and thigh musculature that looks like it's been carved out of granite.

If you are a beginer, perform only 8-10 reps of each exercise without resting. Each week, try to add 3-5 reps to each exercise in the circuit until you can perform 20 reps of each exercise for a total of 80 reps. For the really ambitious fitness enthusiast, try to work up to a point where you can perform 50 (FIFTY) reps of each exercise for a total of 200 reps!

The beauty of the HELL circuit is that you can do it anywhere and takes a minimal amount of time in order to get a training effect. Give it a shot at home, on vacation, while traveling on business in your hotel room, or, obviously, as part of your normal workouts!

Senior Citizen Exercise

Our Cincinnati senior citizen exercise program is a custom designed private personal training program specific to the needs of Cincinnati residents age 60+. The Force Fitness & Performance training team, led by trained exercise physiologist Patrick Striet, specializes in enhancing the fitness of middle-age and elderly individuals who not only want to get stronger and in better condition, but who also want to FEEL BETTER, FUNCTION BETTER and NOT GET HURT during their workouts.





"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

Our senior citizen exercise program is a comprehensive and hollistic fitness program which addresses all of the following:

1. Dynamic flexibility and functional joint range of motion with a special focus on the hips, spine, and shoulders

2. Corrective PRE-habilitation exercises which strengthen under developed, previously injured, and unbalanced muscle strucutres

3. Strength training to prevent loss of strength, muscle tone and function througout your middle-age and elderly years

4. Cardiovascular conditioning activities which strengthen the heart and lungs

5. Soft tissue work which breaks up "knots", tightness, and adhesions in various muscles

Unlike other area programs and fitness trainers which only address one or two of the above, we believe, as a senior citizen, you need ALL of the above to function properly, feel great, and live the lifestyle you deserve! Furthermore, we take special care to select exercises which have a track record of safety and are orthopedically appropriate. Finally, the intensity of your workouts will be sufficient and challenging enough to induce postive changes in your fitness, but not so hard as to leave you overly sore and aching the next day...remember, we want to find the happy medium between challenging AND health enhancing!

You deserve to feel strong, fit and healthy
while you ski, golf, hike, vacation and play with your grand children!

If you've tried other trainers and programs in the past, but just didn't get the results you were seeking, or, worse yet, got hurt, we are your solution. We are trained exercise physiologists and certified personal trainers who are sensitive to your needs as Cincinnati baby boomers. Don't accept other area trainers and programs which put the health of your muscular and skeletal systems at risk by using inappropriate exercises and inappropriate resistance.

Don't accept programs which only address one or two components of your fitness, and neglect other areas such as joint range of motion, flexibility, and the quality of your soft tissue. We can can help you!

For more information about our baby boomer fitness program, please click HERE to email us with your questions. The Force Fitness & Performance team will be more than happy to provide with a free consultation to discuss your goals, and, we'll also provide you with a free training session so you can try out our program risk free. We hope to hear from you!