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?"

Barbell Squats still the best quad exercise

The debate continues on which exercise is best for quadriceps. Most people in the gym prefer to do lunges or utilize the leg extension machine. But a recent study has proven once again that the Barbell Squat is still the king when it comes to quadriceps development.

A study done by Signorile et al (1994) compared the EMG activity of the quadriceps muscles while the subjects performed barbell squats and knee extensions. The data showed that there was more electrical activity during the barbell squat exercise. In fact, the author's questioned the value of the knee extension exercise as a supplemental exercise for quad activity.

In conclusion, the barbell squat should be included at least once a week if you or your client are trying to increase leg strength. Furthermore, if you or your client choose to use the leg extension machine, make sure you are using proper technique to minimize stress on the knee ligaments. Do NOT lock out the knees and do NOT go beyond 90 degrees for optimum safety.

Lat Pulldowns: In Front or Behind the Head?

There is an ongoing debate whether we should perform lat pulldowns in front of our heads or behind our heads. Personal trainers should always consider the safety and effectiveness of an exercise before they include it in a resistance training program. A study by Signorile et al (2002) compared muscle activity in the latissimus dorsi using different hand positions. EMGs were connected to 10 subjects using 4 different hand positions: wide grip anterior, wide grip posterior, close grip, and supinated grip.



The study concluded that the wide grip anterior (front of the head) grip produced significantly greater muscle activity in the latissimus dorsi than any of the three other grips. Furthermore, there was more activity in tricep, teres major, pec major, and posterior deltoid during pulldowns in front of your head as opposed to behind your head. Also, most experts believe that anterior pulldowns are safer than posterior pulldowns concerning neck and shoulder joints. Therefore, it is concluded that anterior pulldowns are not only safer, but this study has proven that anterior pulldowns are also more effective in recruiting latissimus dorsi muscles than lat pulldowns behind the head.

Caffeine, Carbohydrates, and Sports Performance

Caffeine has been used in sports for many, many years. There have been many studies conducted aiming to prove or disprove the efficacy of caffeine in sports. Most studies have been done on endurance events with 200 to 400mg of caffeine. Ivy et al (1979) concluded that caffeine definitely increased lipid metabolism AND work production in 9 trained cyclists over a 2 hour exercise session. More recently, the research has been focused on combining carbohydrates with caffeine during sports performance. Ivy et al (2009) did a study on cycling performance after drinking Red Bull.

The results once again showed improved performance with no increase in RPE. Another study by Gant et al (2010) showed that soccer players improved sprint performance and countermovement jumping after consuming a carbohydrate/caffeine sports drink. Even more interesting was a study conducted Stevenson et al (2009) on golf performance. During a simulated round of golf, even skill movements like putting improved with the ingestion of carbohydrates and caffeine throughout the 4 hour period. It was concluded that the carb/caffeine mix must also improve focus.

Thus far, little research has been done on caffeine and weight lifting. There have been some positive results on muscular endurance but not much on muscular strength. In conclusion, many experts believe that caffeine or a caffeine/carb mix will improve performance on longer sporting events but very few believe it will increase strength such as a 1RM on a bench press.

Reduce Muscle Damage

A study by Baty et al (2007) concluded that a carbohydrate and protein supplementation before, during, and after your resistance training workout reduced muscle damage more than a placebo alone. Although this study did not show an improvement in performance, it was able to show a decrease in cortisol, creatine kinase, and myoglobin levels in the study group. Also, the study group seemed to have more energy and less muscle soreness 24 hours after the study than the placebo group.

In conclusion, a carbohydrate/protein supplement would be recommended for all athletes looking to reduce muscle soreness. This would reduce the recovery time and allow the athlete to return to training faster.