#1 New Year's Resolution

The #1 New Year's Resolution is Weight Loss.  Although some people were able to lose weight in 2011, most Americans failed in their quest to reach their weight loss goal.  The best thing anyone can do to attain their goal is to set S.M.A.R.T. goals.

Be Specific in your goal.  Choose to lose fat, lose inches, and/or gain muscle.  Goals like "toning up" or "getting in shape" are not specific enough.

Make sure your goal is Measureable.  Again, goals like tone up or get in shape are hard to measure.  Goals that include pounds, inches, even push-ups are easier to measure and are better goals.

Set up an Action plan.  What steps will you take to reach your goal?  How many times will you exercise each week?  How many calories will you eat each day?

Make sure your goals are Realistic.  Losing 50 pounds in January is not only unrealistic but it would be very unhealthy to even attempt it.  Realistic goals are 1 to 2 fat pounds per week (up to 10 pounds per month).

List a goal date or make it Time-Sensitive.  For example, if you want to lose 50 pounds, give yourself 5 months to do so.  If you want to increase your bench press by 25 pounds, give yourself 2 months.

In conclusion, setting up S.M.A.R.T. goals on January 1 gives you the best chance to reach your goals this year...whatever they may be.  But don't just make a mental list.  Studies have shown that subjects who write down their goals (especially S.M.A.R.T. goals), have a better success rate that those subjects who did not write them down.  Good luck and make it a great 2012!

Work Out Those Holiday Blues

Feeling a little stressed during the holiday season?  Forget the comfort foods this season.  That will only make you feel worse down the road.  Instead, put aside your worries for 30 to 60 minutes and get involved in some type of physical activity.

There have been well over 100 scientific studies on the effects exercise has on anxiety.  The type of exercise that has shown to have the most positive effect is a low intensity, aerobic type exercise.  There are 4 main reasons why exercise has been shown to reduce anxiety: (1) rhythmic nature of exercise, (2) thermogenic effect of exercise, (3) a diversion or time-out from daily concerns, and/or (4) the sense of accomplishment.

For those athletes who prefer a high intensity workout, there have been studies showing that a high intensity workout will also alleviate stress for similar reasons, especially the accomplishment of a very challenging workout goal.  So put down the ice cream and head to the gym for a great stress relieving workout that won't leave you bloated with holiday calories :)

Source: National Strength & Conditioning Association

The Healing Power of Cinnamon

Cinnamon has been used for centuries, both as a spice and as an herbal medicine.  There has been much debate on the healing power of cinnamon.  Some experts believe that cinnamon may be used to treat a wide array of diseases.  Most of the studies have been performed on animals.

The most promising studies have been the use of cinnamon to treat type 2 diabetes.  The effect of cinnamon either increases insulin sensitivity and/or slows the absorption of carbohydrates in the small intestine.  One or both of those effect will lower your blood sugar thus helping control type 2 diabetes.

There has also been studies showing the effects of cinnamon as an antioxidant.  The antioxidants in cinnamon appear to attack free radicals similar to the antioxidants in fruits and vegetables.  Another study has even shown cinnamon to lower blood pressure, particularly systolic blood pressure.

The evidence seems to indicate that adding cinnamon to your diet will improve your health.  But more human studies are needed to establish better protocol and dosage amounts.  Currently, most experts believe adding 2 to 4 teaspoons of cinnamon per day would be enough to benefit your health.  This amount of cinnamon could easily be added to your tea, oatmeal, toast, cereal, etc.  Happy Health!!

Source: Gruenwald et al, Cinnamon and Health, 2010

National Seafood Month

October is National Seafood Month.  There have always been concerns about the safety of eating fish because of the toxins, mercury, and pollutants.  But more and more studies are showing that the benefits of eating fish greatly outweigh the risks.

Fish is a good source of protein and omega-3 fatty acids.  A recent study by the Harvard School of Public Health indicates death caused by heart disease decreased by as much as 36%.  Also noteworthy is that death by all causes decreased by 17%.

Shrimp is all very beneficial to your diet.  As "shrimpy" as they may be, they are packed with protein, vitamin D, vitamin B3, and zinc.  Shrimp also contain the trace mineral selenium.  Selenium has been found to lower many cancers including lung, colerectal, and prostate cancers.

The Food and Drug Administration recommends we all eat two 6 oz servings of seafood each week which is about the size of an iPhone.  If you are looking to change up your diet, try adding fish and shrimp once or twice per week.  These creatures from the sea will add important fatty acids plus many important vitamins and minerals which will greatly benefit your health.

And if you are fortunate enough to eat fresh fish right out of the lake or ocean (pictured above), that's even better :)

Tap Water vs Ionized Water

Ionized water is another trend to hit the market the last few years.  Although sellers of ionized water claim to improve health benefits, there is no evidence that any of the claims are true.  But it has not stopped many consumers from buying ionized water and claiming that the benefits are real.  Believers of ionized water not only recommend its consumption, but many have also become sellers of the product.

Everyone agrees that water is an important aspect to improving your health.  Everyone should drink about a gallon of water per day depending on variables like activity, temperature, and environment.  Many studies have confirmed waters many benefits.  Properly hydrated individuals not only feel better but perform better as well.  Studies have even linked water consumption to the prevention of some cancers.

Sellers of ionized water claim that the alkaline water promotes healthy weight loss, boosts the immune system, neutralizes free radicals, and slows the aging process.  The claim is that the ionized water serves as an anti-oxidant very similar to beta-carotene, vitamin C, and vitamin E.  It is the capture of these free radicals that provides all the aforementioned benefits.

Experts in the field of chemistry and physics rebuke their claims.  Science has proven that your body prefers homeostasis, which means, your body makes adjustments all day long to stay at the preferred pH of 7.4.  Also, experts claim that once the negative ions are ingested, they would quickly bind with positive ions thus neutralizing any effects that may have been theoretically possible.

As with all supplements, it is "buyer beware" because supplements such as ionized water are not regulated by the U.S. Food and Drug Administration.  This means that the claims made by the sellers of ionized water have not been evaluated by the FDA.  Some consumers have claimed to feel better while other consumers do not notice a difference.  Again, the most important thing is you are drinking enough water.  Have a great workout and stay hydrated!

How to Finish a 5K

Personal trainers are in a unique position of being able to help people better themselves.  Personal trainers can actually make a difference in a person's life.  One of a personal trainer's first clients is usually a friend or family member.  Everyone wants to be healthier.  Everyone wants to be in better shape.  One of the easiest things to do is to get them to start a cardiovascular program.

Not everyone can start jogging right away.  You will want some of your friends and family members to start a walking program.  A walk for as little as 10 minutes can actually get someone started on their way to a 5K.  Slowly increase the exercise duration and exercise frequency.  Once they are in better shape, they will be able to perform intervals.  For example, they can start jogging for 30 seconds and walking for 2 minutes.  Again, as they increase their cardiovascular fitness, they will be able to jog for more time while walking for less time.

Hopefully, somewhere along the way they have signed up or a local 5K for some additional motivation.  Accomplishing a 5K goal (walking or running) will not only bring on physical benefits; but, your friends and family members will experience a huge emotional lift as well!  Have fun and good luck!!

Shoulder Press Does NOT Work Shoulders

Shoulder press does not always exercise your shoulders. In fact, most people in the gym keep the movement too high to stimulate your deltoids.  Most of the work will be done by your trapezius muscles, specifically your upper trapezius, if you keep the movement above parallel.

The primary action of the middle deltoid is shoulder abduction up to 90 degrees.  In other words, your deltoid is almost completely contracted when your humerus (upper arm) reaches 90 degrees which is about parallel to the floor.  In order for your upper arm to move any higher, the movement has to be completed by the trapezius muscle.

Therefore, lateral raises are a better exercise for stimulating your deltoid while shoulder press above parallel is better for your traps.  However, if you perform the shoulder press through a broader range of motion, one where your upper arm dips down below parallel and also well above parallel, you would have stimulated both the deltoid muscle and the trapezius muscle.  Happy lifting!!

Reading Food Labels

Our clients are sometimes confused with food labels.  Here is an example of a test question on our Sports Nutrition Exam.

If Jane ate the entire bag of 94% fat free popcorn, how many total calories would she eat?  How many of those calories come from fat?  How many from carbohydrates?  How many from protein?

One bag of microwave popcorn has about 2 servings.
Each serving has:
2g fat, 27g carbohydrates, 4g protein.

There are 9 calories in each gram of fat; there are 4 calories in each gram of carbohydrate and each gram of protein.

Fat calories = 2g x 9 calories x 2 servings = 36

Carb calories = 27 x 4 x 2 = 216

Protein calories = 4 x 4 x 2 = 32

Total calories = 36 + 216 + 32 = 284 calories.

In summary, make sure you look at the number of servings in each bag/box/can/container.  Multiply the number of servings with the amount of grams on the food label and the number of calories per gram of each macronutrient. 

Also, don't forget, this was 94% fat free popcorn.  Most popcorn has more fat grams thus more calories.  Time for a movie and some popcorn :)

Six Pack Abs

Everyone is looking for the secret to six pack abs.  The truth is, everyone is born with six pack abs, but some people choose not to show them off.   I don't mean they choose to conceal their six pack abs with clothes; they choose to conceal their six pack abs with a layer of fat.  Sometimes people choose to conceal their abs with several layers of fat.

As you can see from the picture, the rectus abdominis is a large muscle that extends from the pubis to the rib cage.  The rectus abdominis is divided into smaller sections by a tendinous intersection.  It is these smaller divisions that give the appearance of six pack abs.

Furthermore, there is no such thing as spot reduction so the best thing you can do to reveal your six pack abs is diet and cardio.  Many people falsely believe that doing hundred....even thousands....of sit-ups per day will produce six pack abs.

In summary, one should do sit-ups and other ab exercises for core strength; BUT, you and your clients should eat healthy and start/continue a cardiovascular exercise program to show off those abs!!

Rest Between Workouts

Each muscle requires a certain amount of time to recover and rebuild.  The amount of rest needed depends on the intensity of the workout.  A heavy workout would require at least 72 hours of recovery.  If your muscles are still sore after 72 hours, you may need additional rest.  A heavy workout with some eccentric training causes more soreness referred to as DOMS (delayed onset muscle soreness) than any other type of workout.

A more moderate workout will require about 48 hours of recovery time while a light workout requires at least 24 hours of recovery time.  The most important thing to remember is listen to your body.  Your body will tell you if you had a light, moderate, or heavy workout.

Of course, any workout for a beginner may seem like a moderate to high intensity workout.  Therefore, beginners should initially workout 1 to 2 times per week and rest 2 to 3 days between workouts.  Once a person becomes more advanced, resistance training workouts can increase to 3 to 5 times per week.

Exercise and diet are important.  Sometimes, they can produce all the benefits of medicine without any of the side effects.

Rest Periods

How much rest do you need between sets?  Very few people actually time their rest periods.  Most people  just guess or start the next set when they feel rested.  But recently, studies have shown that there is actually more science involved than we actually first believed.  The amount of (or lack of) blood lactate concentration dictates the physiological changes in the muscle.

For increases muscular endurance, you should rest about 30 seconds between sets.  Also, circuit training or boot camps are similar to this style: lots of work and very little rest.

On the other hand, if your training goal is hypertrophy (an increase in the size of a muscle), then resting 60 to 90 seconds would be optimum.  Multiple sets of the same exercise along with 2 or more exercises targeting the same muscle group will effectively produce hypertrophy.

Finally, a training goal of strength/power would require even more rest.  It normally takes 3 to 5 minutes for complete ATP restoration so that is about the time you should rest between sets if strength/power is your goal.

As with all exercise, beginners should exercise with caution.  Always listen to your body and take some extra time if necessary.  Happy lifting!!

Should I Lift Heavy or Light?

As professional trainers, that's one of the questions I've heard at the gyms many times.  The answer (like most answers) is "IT DEPENDS"!!!  Experts tend to group resistance training goals into 3 groups: endurance, hypertrophy, and strength.

Endurance training is for beginners and for the experienced lifters who would rather "tone" than get bigger or stronger.  Choose a weight that you can lift 15 to 20 times.  This type of workout stimulates an increase in aerobic enzymes and mitochondrial density which improves endurance.

On the other hand, hypertrophy training is for those experienced lifters that would like to add size.  Choose a weight that you can lift 8 to 12 times.  This will stimulate an increase in size of the muscle fiber with added contractile proteins like actin and myosin.

Furthermore, strength goals are for those who would like to get stronger without necessarily getting bigger.  Experienced lifters should choose a heavy weight they can only lift 1 to 5 times.  This will enhance greater, more efficient, neural response while lifting heavy weights.

In conclusion, recent studies have shown that emphasizing one protocol but utilizing all 3 will elicit the best results for muscular fitness.  Happy Lifting!!!

The Caveman Diet

The Caveman diet, also known as the Paleolithic Diet and the Stone Age Diet, is increasing in popularity.  The theory of this diet has to do with toxins; or the avoidance of toxins to be exact.  The main principle is the elimination of GBP (grains, beans, and potatoes) from your diet.  Before they are cooked, these 3 foods are highly toxic and should NOT be eaten.  The Paleo theorists believe that cooking these foods destroys many of the toxins BUT not all of them.

The theory continues that long ago, before there was the invention of fire (thus the name), people did not consume grains, beans, and potatoes because they were filled with toxins.  Since the invention of fire, people have introduced more and more foods into our diet.  Opponents of the diet would say that our body eliminates the toxins that are not destroyed by cooking.

Gimmick or truth?  We don't know for sure but it is a very interesting theory.  I'm sure people lose weight on this diet because it eliminates GBP plus several other "toxic" foods.  The question is....are we really reducing toxins and is it a healthier weight loss than other diets?  It definitely warrants further investigation.

Sculpt Your Shoulders Without Pain (Part 2 of 2)

The previous post discussed the prevention of shoulder pain and targeting the middle deltoid.  This post will focus on targeting the anterior deltoid and posterior deltoid.

The anterior deltoid gets plenty of work during chest exercises like bench press.  But if you want to emphasize the anterior deltoid, try some front raises with a barbell or dumbbells on the same day as your chest workout.  The anterior deltoid should be pre-exhausted and should get plenty of stimulation from front raises.

Likewise, the posterior deltoid gets some work during other exercises; especially, those targeting the back.  Therefore, after working your lats, try some bent laterals to finish off the posterior deltoids.

Most personal trainers like to have a shoulder day or work the entire shoulder on chest day.  I would encourage you to try something new.  Try working the anterior and middle deltoid with chest and triceps; while working the posterior deltoid with lats, traps, and biceps.  Happy lifting :)

Sculpt Your Shoulders Without Pain (Part 1 of 2)

There are 3 parts to your shoulder: the anterior deltoid, the middle deltoid, and the posterior deltoid.  Each one of the heads works the shoulder joint a little differently.  The most common exercise for shoulders is lateral raise.  Although the lateral raise does target the middle deltoid, there are other exercises you can do to target the anterior deltoid and posterior deltoid.

Furthermore, shoulder pain is an issue many of your clients are going to experience.  One way to limit shoulder pain is the keep all exercises in the "safe zone."  This means that if your client is experiencing shoulder pain, they should NOT lift anything over their heads nor should they bring their elbows to far below their spine on a bench press or dumbbell press.  Your clients should avoid the zone marked "C" in the picture.

Besides staying in the safe zone, another goal is exercising your rotator cuff muscles.  This will strengthen the shoulder capsule and minimize pain.  External rotations and internal rotation should be included in all shoulder workouts. 

On Friday, we'll go into more detail about exercising your anterior deltoid and posterior deltoid.

Strengthen Your Trapezius Muscle (Part 3 of 3)

The last joint action we will blog is scapular depression.  Most people don't intentionally try to perform scapular depression but they do get the job done when they are performing some type of pulldown; like a close-grip pulldown (pictured). 

When you start with your arms stretched out high, your shoulder blades elevate to the starting position.  After you pull your arms down with a combination scapular depression/shoulder extension movement, you will activate your lower traps along with your latissimus dorsi for a strong back.

In summary, try to work the trapezius muscle with all 4 joint actions: scapular elevation, depression, upward rotation, and retraction.  Using 15+ reps won't add as much size as performing 8 to 12 reps.

Strengthen Your Trapezius Muscle (Part 2 of 3)

The last blog focused on scapular elevation and the upward rotation of the scapula.  Both of those movements really target the upper traps.

But one of my favorite machines at the gym is the reverse pec fly machine.  Pulling your arms back as far as possible while adducting your scapulae, really squeezing those shoulder blades together, will effectively target those mid-back muscles like the mid traps, rhomboid major, and rhomboid minor.  This movement not only strengthens your back but can improve your posture as well.  Make sure to include this exercise in your routine at least once per week.  Pick a weight that will allow for 10 to 15 reps.

On Friday, I will post the final movement, scapular depression, which really focuses on the lower traps.  See you then :)

Strengthen Your Trapezius Muscle (Part 1 of 3)

The trapezius muscle is a large diamond-shaped muscle that covers most of your upper back.  It sits on top of other important muscles such as your latissimus dorsi, teres major, and rhomboids.  The large trapezius muscle can be divided into three sections: the upper traps, the middle traps, and the lower traps.

This large muscle is responsible for most of the scapular movements.  In order to strengthen the entire muscle, you and your clients must perform 4 different movements: scapular elevation, scapular depression, scapular retraction, and scapular upward rotation.

Two of my favorite exercises for working the upper traps is shoulder shrugs and shoulder press.  Both of these exercises work the upper traps with two different movements: scapular elevation and scapular upward rotation.

When performing shoulder shrugs, select a weight that allows you to perform 10 to 15 reps.  Shrug your shoulders up; rotating your shoulders is NOT necessary since the muscle fibers will only maximally contract against gravity.

During a shoulder press, the most important part of the exercise when trying to strengthen the upper traps is the upper portion.  The lower portion of the exercise emphasizes your deltoids while the upper portion emphasizes your traps.

Next time we will discuss scapular retraction and scapular depression.

Have You Tried a Protein-Rita?

Have you ever said, "I wish my margarita had some protein"?  Have you wanted your fruit and protein smoothie to have some alcohol?  Well it's time we mix these two drinks and make one Super Drink!

My first attempt was a strawberry-banana protein margarita.  In a blender, I mixed 4 strawberries, half a banana, 3 oz of tequila, zero calorie sweetener, 1 1/2 scoops of whey protein, crushed ice, and water.  On a scale of 1 to 10, the taste was a 7....but the "healthiness" ranked a perfect 10!

I made 4 - 8oz servings.  Each serving had 100 calories, almost zero fat, 5 grams of carbs, 8 grams of protein, and 8 grams of alcohol.  Not bad considering a restaurant style margarita of equal serving has almost 400 calories of sugar and alcohol; and no protein.

Next I tried vodka instead of tequila.  I also tried orange juice instead of strawberries and bananas.  It was also pretty good.  Remember, restaurants usually use fruit syrups.  When adding REAL fruit and protein powder, it changes the texture significantly...more like a smoothie than a margarita.  Also, since natural fruit sugars aren't as sweet as syrups, be prepared to add a zero calorie sweetener.  Have fun, be creative, and enjoy!

Are You Eating This Super Food?

There aren't many foods that pack a nutritious wallop like the good ole bean.  One cup of cooked pinto beans has 45 grams of carbohydrates (15 of those grams are dietary fiber), 15 grams of protein, and only 1 gram of fat.  They are also pack full of B-vitamins, iron, calcium, phosphorus, and potassium.

Beans also have several health benefits.  The soluble fiber helps lower cholesterol.  They contain no sodium but the salt added so they aid in reducing blood pressure.  Beans are also very low on the glycemic index so they help to control blood sugar.

The easiest way to prepare pinto beans is to boil them for 1.5 to 2 hours or until they soften.  After boiling, add spices such as salt, pepper, onion, and garlic.  You can also add bacon or sausage for more flavor and more protein.  Eat them hot and refrigerate or freeze leftovers for more beanolicious meals!

Worried about gas?  Experts say soaking beans overnight will reduce gas.  Just replace the water before you start boiling them.  Soaking them overnight also makes them easier to digest and easier to absorb all the nutrients this super food provides.

Developing Calves for Speed and Vertical Jump

The Triceps Surae (calves) consists of three muscles: the gastrocnemius medial head, the gastrocnemius lateral head, and the soleus.  Most experts believe that the gastrocnemius consists mostly of fast-twitch muscle fibers while the soleus is made up of mostly slow-twitch fibers.  Furthermore, evidence shows that knee flexion at 90 degrees or greater will shorten the gastrocnemius thus leaving the soleus as the primary mover during plantar flexion.

William Stern (1991) describes a workout that should develop your calves for speed and jumping ability.  Since they gastrocnemius is mostly fast-twitch fibers, the standing calf raise should be done quickly on the way up and slowly (up to 4 seconds) on the way down.  Select a weight that is heavy enough to perform between 8 to 12 reps.

The soleus muscle will get a more effective workout if your knee is bent and the exercise is performed slower.  Both the concentric and eccentric portions of the seated calf raise should last up to 4 seconds each.  Select a weight that will allow you to perform 15 to 20 reps.

As with most exercises, the most effective exercises will be conducted through a full range of motion.  Make sure that your calves reach a full stretch and a full contraction for each rep.  Also, pausing up to 5 seconds and the bottom and at the top of each movement will help in developing your calves.

Is Beta-Alanine the next Creatine?

Beta-Alanine has been the latest buzz at the gym the last few years.  Does it work?  Is it as good as creatine?  Can you use it with creatine?  Is it for strength?  Is it for endurance?  Are there any side effects?  Etc. Etc.

Preliminary studies have been mostly positive.  In several studies, beta-alanine has been shown to improve both strength and endurance by delaying fatigue.  Hoffman et al. (2006) even showed improved strength performance when beta-alanine was used in conjunction with creatine.

More studies are needed but preliminary research shows that 2 to 3 grams per day should increase your workout intensities by delaying the lowering of pH levels in your muscles.  This mechanism allows your muscles to work harder, longer which should improve both strength training workouts and cardiovascular workouts.

On the other hand, there has been one reported side effect.  Most subjects have reported a tingling sensation if they consumed too much.  Most supplement companies advice a limit of 800mg beta-alanine at a time up to 4 times per day.

Whole Eggs or Egg Whites?

For many, many years, we've all heard that the egg yolk was evil.  It would not only increase our waistline, but it would also raise bad cholesterol and increase our risk for coronary artery disease.  So the chicken that we love to eat so much is producing a deadly pill of saturated fat and bad cholesterol?  We'll it's time to do a little investigating.

One study by Qureshi et al (2007) tracked almost 10,000 subjects over 20 years.  The 3 groups were divided into zero egg consumption, 1 to 6 eggs per week, and 6+ eggs per week.  The data concluded that all healthy individuals, even the 6+ egg group, did not increase their risk for heart disease.  There was, however, a possible link between diabetics who consumed 6+ eggs per week and heart disease.

Furthermore, Mayurasakorn et al (2008) concluded that egg consumption might benefit blood cholesterol.  A study of 35 healthy subjects consumed an extra egg every day for 12 weeks.  The experiment produced better HDL (good) cholesterol and no increase in LDL or triglycerides.

Moreover, Goodrow et al (2006) studied the effects of egg consumption and serum lutein and zeaxanthin concentrations in older adults.  Once again, there was no increase in cholesterol after consuming 1 egg per day but there was an increase in serum lutein and zeaxanthin which may minimize age related macular degeneration.

In conclusion, healthy adults seem to benefit from the consumption of 6 to 12 eggs per week.  You no longer have to feel guilty about enjoying your scrambled eggs for breakfast.  More research is needed on the effects of egg consumption on diabetics and other special populations.

The Top 3 Exercises for your Tricep

The triceps brachii consists of 3 heads: the lateral head, the medial head, and the long head.  Along with the anconeus, the tricpes brachii is primarily responsible for elbow extension.  All 3 heads of the tricep are active during all tricep exercises; but, there are some exercises that seem to emphasize one particular head over the other two.

In order to emphasize the lateral head of the triceps surae, perform a tricep pushdown with an overhand grip on the bar with your elbows near your side.  If you would like to emphasize the medial head, perform the same exercise with an underhand grip.

When trying to emphasize the long head, you must move your elbows anterior to your spine, such as an overhead tricep extension exercise, a skull crusher, or a french press.

Adding these 3 exercises to your tricep routine should improve the effectiveness of your tricep workout.  Like all other tricep exercises, try and exercise through a full range of motion, and especially fully extend the elbow at the end of the movement.  Try doing 10 to 12 reps to failure to really add size or 15+ reps to tone your arms.  Happy lifting!!

The BEST Bicep Exercise

As personal trainers, we are always looking for the best exercises to attack each muscle group.  We tell our clients we are trying to get the "most bang for your buck."  Well according to a recent publication by Liliam F. Oliveria et al, the standing dumbbell curl and the inclined dumbbell curl (pictured) had more bicep activation for a broader range of motion as compared to the preacher curl.

All three exercises seem to elicit a good bicep recruitment but the preacher curl had a shorter range of motion thus ranking third among the three bicep exercises for effectiveness in this study.  Moreover, use the preacher as a third bicep exercise if you have the time but be sure to include standing barbell/dumbbell curls and inclined dumbbell curls in your bicep routine for best results.

So which is the most effective?  I believe the most effective exercise has to be the inclined dumbbell curl.  The bicep is primarily responsible for elbow flexion and forearm supination.  The bicep is also an assistor with shoulder flexion.  Therefore, one could argue that the inclined dumbbell curl with a 1/4 twist as you flex your elbow and flex your shoulder should be the most effective bicep exercise.

The Best Post-Workout Meal

The pre-workout meal is important, but just as important, if not more important, is the post-workout meal(s).  After a good workout, your muscles are starving for nutrients, especially fast acting carbohydrates and quick absorbing protein.  Imagine your muscles as little starving birds screaming out for their mama...well what are you waiting for...feed them already!!!  :)

The goals for the post-workout meal is (1) get into anabolic state, (2) eliminate metabolic waste, (3) replenish glycogen, (4) start building muscle, and (5) bolster immune system.  However, the window of opportunity opens and shuts very quickly so you need to act fast.  After 1 hour, the window begins to close; after 4 hours, the window is shut!  And these goals are for everyone...not just bodybuilders!

Just like the pre-workout meal, the best ratio appears to be 3 carbs to 1 protein; therefore, about 30 grams of carbohydrates mixed with 10 grams of protein will work great!  I prefer orange juice and whey protein isolate but the peanut butter and banana sandwich will work just fine.  The trick is, feed them again 2 hours later...and then again 2 hours after that.  So in summary, a small post-workout meal immediately following your workout plus 2 more small meals within 4 hours.  Afterward, go back to your normal diet consisting of unsaturated fat, low glycemic carbohydrates, and complete proteins.

The Best Pre-Workout Meal

As personal trainers, we get lots of questions about pre- and post-workout meals.  Sports nutrition is a relatively new science, but there has been some interesting studies the last few years.  Dr. Ivy, from the University of Texas, published a must read book: Nutrient Timing.

There are four primary workout goals for consuming a pre-workout meal: (1) limit immune system suppression, (2) minimize muscle damage, (3) conserve glycogen and protein, (4) prepare for faster recovery.

Studies have shown that a pre-workout snack of 3g of carbs for every 1g of protein will help obtain your 4 workout goals.  Depending on your intensity, a good snack would be 25 to 30g of carbohydrates along with 8 to 10g of protein.  Moreover, fast-acting carbohydrates and quick absorbing protein are even better!

Therefore, a scoop of whey protein in fruit juice about 10 to 15 minutes before your workout would be very beneficial.  Don't have fruit juice or whey protein at home?  Another easy, nutritious option is a peanut butter and banana sandwich.  You get just the right amount of carbs and protein to get you through a workout.  What are you waiting for?  Have a great workout!!

Personal Trainer Sued for Woman's Death

It was only a matter of time before a wrongful death lawsuit was brought against a personal trainer.  This case has finally shed a light on the personal training industry. It seems that for years, gyms have been cutting corners and hiring anyone to fill personal training needs at their gyms. Now more than ever, there needs to be some regulation on the personal training industry. It appears that legislation is moving towards more educated, more experienced trainers.  Most gyms do NOT accept online certifications and it's only a matter of time before the government shuts them down too.

In this particular case, the personal trainer in question had no business training anyone!  CBS has reported that he did NOT have a personal trainer certification nor did he have a nutrition certification so he had no business training anyone or giving them nutrition advice; especially, advice on supplements like ephedra.

If you are thinking about becoming a personal trainer or hiring a personal trainer, please check the credentials of the certification.  Only a small percentage of actual trainers today are qualified to give advice on training and nutrition.  After this tragedy, it will not be long before all personal trainers are required to attend a school and pass a statewide board exam.

Source: http://www.cbsnews.com/stories/2002/09/23/eveningnews/main522995.shtml

Is Fat Burning Zone a Myth?

As personal trainers, we get lots of questions about the "fat burning zone"; but, as Fitness Professionals, we need to make sure we are educated before we begin to educate our clients.  One myth that has been floating around for years is the "fat burning zone".  It was once believed that exercising at a lower intensity would burn more fat than exercising at a higher intensity.  This misinterpretation or myth spread after several studies concluded that high intensity exercise relied more on carbohydrates.  For example, walking burns 50% of its calories from fat and 50% from carbohydrates.  Moreover, running would only use 40% of its energy from fat while relying on 60% carbohydrates.

However, a closer look at the studies revealed that while a higher percentage of fat is used for low intensity exercise, there are more total calories and more total fat calories used for high intensity exercise.  This stands to reason as runners are normally less fat than walkers.

Also, exercising at a higher intensity induces a greater rate of "excess postexercise oxygen consumption".  That is, once you are done with your high intensity exercise, your body continues to consume oxygen and burn fat for up to 3 hours after exercise.  Furthermore, exercising at a higher intensity also improves your cardiovascular system.

In summary, while low intensity exercise is a great place to start for beginners, the best way to burn fat, lose weight, and improve your cardiovascular system is to increase the intensity of your exercise when you or your client are able to.  You can start by charting you or your client's exercise intensity and continue to increase intensity throughout your exercise plan.

Source: Gregory L. Welch, "Fat Burning Zone", 1998.

Rotator Cuff Exercises Part 2

Last week, we covered shoulder abduction which targeted the supraspinatus.  This week, we will cover shoulder external (lateral) rotation and shoulder internal (medial) rotation.  These two movements will activate the other 3 rotator cuff muscles: infraspinatus, teres minor, and subscapularis.  Again, the best exercise that will activate these muscles will be using cables or bands (see illustration A).

In order to effectively recruit the correct muscles, the targeted muscle fibers must be aligned against gravity.  One of the more common mistakes at the gym, is the use of dumbbells while standing (see illustration B).  Swinging dumbbells in this manner does NOT effectively work the rotator cuff muscles; in fact, you may notice a different type of sensation in the elbow and shoulder joints.  If all you have is dumbbells, lay on your side (see illustration C) to properly align the muscle fibers against gravity.

After completing a set of lateral rotations for each shoulder, finish the workout by completing a set of internal rotations for each shoulder.  Repeat 2 or 3 times.

Rotator Cuff Exercises Part 1

Many people know how to effectively exercise the major muscles: legs, chest, back, shoulders, arms, and abs. What most people often neglect is strengthening the rotator cuff muscles. Exercising your rotator cuff muscles will improve overall strength and performance while minimizing the risk for injury.

There are 4 muscles included in the rotator cuff: supraspinatus, infraspinaturs, teres minor, and subscapularis. The supraspinatus is responsible for approximately the first 2o to 30 degrees of shoulder abduction. Unfortunately, using dumbbells is not as effective as cables when it comes to lateral raise (shoulder abduction) because their is very little resistance during the initial movement. Therefore, it is important for you and your clients to use cables at least once a week when it comes to lateral raise.

Next time, we'll review the most effective way to work the other 3 rotator cuff muscles.

Alcohol and Weight Loss

Happy New Year! And with the new year comes many weight loss resolutions. As personal trainers, we get lots of questions about alcohol and weight loss. Alcohol, like junk food, is considered empty calories. Although technically, it's calories provide energy, alcohol is void of any nutrient value. Alcohol is categorized as a carbohydrate but provides 7 calories per gram instead of the 4 calories per gram of other carbohydrates.

Moreover, alcohol is processed differently than other carbohydrates. Most of the alcohol is processed by the liver like fat. Once the liver converts its by-products into fatty acids, the fatty acids will either be stored in the liver as fat or transported into the blood. Excessive fat stored in the liver leads to a fatty liver and eventually cirrhosis of the liver.

Furthermore, 1 serving of alcohol contains 100 to 150 calories. Therefore, when dieting for weight loss, one should treat alcohol like food and count the calories toward the daily caloric intake. One serving of alcohol is one 12 oz beer or one 4 oz glass of wine or 1.5 oz of liquor.

Source: Melvin H. Williams. Nutrition for Health, Fitness, and Sport.

Diabetes Will Continue to Rise in Texas

Today, 2.2 million Texans have been diagnosed with Diabetes according to the Texas Health Institute. However, a recent report predicts that the number will reach 8 million by the year 2040 if things don't change for the better. The main reason for the high diabetes rate is "obesity." As the obesity rate continues to rise so will diabetes. In fact, the report predicts that Texans will start developing diabetes at earlier ages.

The report concluded with possible solutions and hope for the future. One of the solutions is to increase physical activity along with physical education in middle schools and high schools. The sooner we get involved with preventative measures, the sooner we can help decrease the number of Texans being diagnosed with diabetes.

At PFTA, we are still hoping to makes positive changes in the world with respect to health and fitness. The staff at PFTA continues to educate and train adults and children alike. The question remains, "will you be part of the solution...or part of the problem?"