ARTICULATE MUSCLE
JANUARY 2011
I want to begin this month’s issue of Articulate Muscle by apologizing for not sending out a December issue. I enrolled in a course to become a Certified Sports Performance Coach and spent much of the month studying new material.
On a positive note, I have hired a professional web designer to help get the ArticulateMuscle.com website off the ground (thank you Sandy!). I am hoping to have my site up and running by February 10th. This will allow me to post information, including the items usually noted in this newsletter, on a more frequent basis so family, friends and clients can get advice on reaching their goals in a timelier manner, and ask me questions and provide prompt feedback.
Now back to where I left off. In The November issue I began discussing the basic elements needed to help your body perform better…not just on the golf course or football field, but in everyday life as well. I touched briefly on the “Joint-By-Joint” functionality of the human body, the importance of foam rolling, proper use of static stretching, and how to do a proper activation routine before doing any lengthy physical activity.
Those of you who know me know that I prefer to base the majority of my own personal training sessions, and those of many of my clients, on functionality…meaning that we train body movements rather than body parts, the latter being what I call the “bodybuilder” approach. Bodybuilders train their muscles in isolation to get the most hypertrophy (muscle size) they can. Functional training focuses on getting your muscles to work as a collective group by doing compound, multiple-joint exercises as the basis of your routine. It’s the difference between creating a “body for show” (bodybuilder), and a “body for go” (functional athlete / performer). Please don’t misunderstand me here—I have nothing against the bodybuilder or how he / she trains. Just make sure you’re doing exercises that will get you to your long-term goal as efficiently and effectively as possible. The primary body movements that I train are:
Horizontal Push
Horizontal Pull
Vertical Push
Vertical Pull
Hip Dominant
Knee Dominant
Core Stability / Anti-Rotation
Core Mobility (after stability is established)
Strength Train For Strength. I know what you’re saying—“duh”. But it amazes (and bothers) me to see someone training with too little weight. Just last week I was watching a female member at the gym work out. She had 5-pound dumbbells in each hand doing bicep curls for her upper arms (an isolation exercise). But then she takes those same 5-pound chrome weights, lies on a bench and begins doing chest presses. Women: don’t be afraid of getting stronger. You’ll build more confidence and look sexier too!
Use Weights That You Can Handle Using Good Form. Since the previous paragraph sounded like I was bashing women a little, I’ll pick on most guys in the gym. Decrease the weights you’re using by 15-20% and work the muscles through a full range of motion. Doing ten repetitions of angled leg presses with 800 pounds when your knees are bending about 5 degrees isn’t going to add much in the way of size or strength, except maybe to your already inflated ego.
The number of sets and repetitions you perform must coincide with your goals. Generally speaking, there is no need to do more than 3-4 sets of an exercise, and only one exercise per body movement. If you’re an aspiring bodybuilder you’ll generally want to do 3-4 exercises per body part. Doing 12-15 repetitions are best for developing muscular endurance, and for beginners who need to experience feeling the proper mechanics of an exercise. For the general population, I recommend between 8 and 12 reps per exercise, increasing the weight by no more than 10% when doing 12 reps becomes easy. For those of you who are primarily interested in gaining strength, do no more than 6 reps per exercise, incorporating some power sets.
To summarize this article, train your body in a manner that’s consistent with what you want it to do. If you play sports, then pick exercises that will enhance your performance and, more importantly, reduce your risk of injury. If your goal is to look good at the beach, feel free to isolate body parts instead of doing more functional body movements. Just be careful if you’re invited to play in an impromptu volleyball game where your muscles need to work in conjunction with each other. It’s hard to look good lying on the sand with a torn hamstring.
I’ll let you all know when my blog is up and running. Enjoy a healthy 2011!
DON
SUCCESS = PREPARATION + ATTITUDE + OPPORTUNITY + ACTION
Don Holly is a Master Personal Trainer, certified through the National Academy of Sports Medicine as a Corrective Exercise & Performance Enhancement Specialist, through the National Exercise & Sports Trainers Association as a Fitness Nutrition Coach, and is a TRX Suspension System Trainer.
Don can be reached at 775-722-5484 or by e-mail at dkholly@charter.net.
The information provided herein is for educational purposes only, and is not meant as a substitute for consulting with your physician prior to engaging in a fitness and/or nutrition regimen. The author shall not be responsible or liable for any loss or damage allegedly arising from the information contained herein.
This article may be forwarded or reproduced only in its entirety. Should you wish not to receive this publication, please let me know.
Thursday, January 27, 2011
Friday, October 29, 2010
ARTICULATE MUSCLE NEWSLETTER OCT 2010-3
ARTICULATE MUSCLE
VOLUME 1 ISSUE 5 OCTOBER 2010
The previous issues of Articulate Muscle were dedicated to the three primary components of fat loss: strength training, cardiorespiratory exercise and nutrition. Today I want to take you in a new direction and discuss some basic performance concepts. Please don’t think that this article is solely for “athletes”. The things I’ll review will help each of you in getting through your daily routines with fewer aches and pains, and hopefully allow some of you to enjoy activities you haven’t been able to do for some time because of joint pain, muscle soreness, or just declining health.
To continue your education in living a healthier lifestyle, I’m going to start with a little anatomy lesson. A primary concept I use is called “A Joint-by-Joint Approach” to training. This model was developed by physical therapist Gray Cook and Strength & Conditioning Coach Michael Boyle. This concept states that all of our major joints perform one of two functions: they either provide mobility for the body or they help stabilize the body. In a from-the-ground-up view, the following table indicates the respective functions of some major joints:
JOINT PRIMARY FUNCTION
ANKLE MOBILITY
KNEE STABILITY
HIP MOBILITY
LUMBAR SPINE STABILITY
THORACIC SPINE MOBILITY
SCAPULA STABILITY
SHOULDER MOBILITY
One of the first things you should notice is that these joints alternate in their functions: the ankle needs to provide mobility; the knee must provide stability and so on up the anatomical chain. So how does this relate to your body’s healthy performance? If one joint is not correctly providing its primary function, then the joint above or below it will have to compensate for it. Here’s an example: Many people today suffer from low back pain. Barring some type of impact-causing injury, this pain is oftentimes contributed to tightness in the hip joints. In other words, if your hips don’t move (aren’t mobile enough), the lumbar spine (a stability joint) will.
And because of the “advances” in technology, Americans are spending more and more time sitting at computers, watching TV, driving, playing video games, etc. It’s no wonder low back pain is so prevalent in our society. We simply don’t move enough. Furthermore, when we experience low back pain, or pain in many other parts of the body, our first instinct is to go to the chiropractor for an adjustment. And while this addresses the symptom (low back pain), it doesn’t address the potential cause (lack of hip mobility). Hip immobility can also lead to knee pain, dysfunction of the gluteal (butt) and hamstring muscles, as well as weakness throughout the core area.
When starting a physical endeavor, where should you start in regards to your training? The answer I get most often is to stretch. But because of the effects of aging, injuries, our increasingly sedentary lifestyles, repetitive movements etc., our muscles have a tendency to develop knots and adhesions. These tender, taut hyper-contracted (shortened) nodules within the muscle are commonly referred to as “trigger points”. So if you stretch a shortened muscle, the result will be tightening those knots. Therefore, your first action after a brief cardio warm-up, is to begin ironing out those trigger points. There are various methods of soft tissue work, but the one we’ll look at is Self Myofascial Release. Here we use a dense foam roller, tennis ball, or massage stick to release these trigger points. Start at one end of the muscle and roll over it until you hit that tender spot. Then hold the pressure there for 10-15 seconds, or until the pain subsides by about 50%. It’s not uncommon to find numerous trigger points in a band of muscle. Always start by rolling the tightest nodule first, and then move on. It can take weeks or longer to significantly reduce the tautness of a muscle.
Once you’ve completed rolling out the trigger points, it’s time to stretch. This will start getting that shortened muscle back to its original length. Perform 6-8 repetitions of slow, static (no bouncing or ballistic) stretches, holding each stretch for only 2-3 seconds. Stretch your tightest muscles first, as a tight muscle will inhibit the flexibility of the other muscles adjacent to them. It’s also a good idea to begin your stretching routine from the core and work towards the extremities. This way you stretch the larger muscles, and work the joints through a greater range of motion as you move out towards the smaller muscle groups.
After you stretch, it’s time to prepare the muscles for exercise by doing a short series of dynamic movements. This should not take any longer than 3-5 minutes. By then your core temperature should be elevated enough to increase your muscles’ flexibility. Jumping jacks, push-ups, walking lunges, and single leg multi-directional hops are a few examples.
The above process—easy cardio warm-up, foam rolling, stretching, and muscle activation—should be performed every time prior to starting your strength-training routine.
In the next issue of Articulate Muscle we’ll explore the various strength training routines that will move you closer to performing at your best.
To Your Health!
DON
SUCCESS = PREPARATION + ATTITUDE + OPPORTUNITY + ACTION
Don Holly is a Master Personal Trainer, certified through the National Academy of Sports Medicine as a Corrective Exercise & Performance Enhancement Specialist, through the National Exercise & Sports Trainers Association as a Fitness Nutrition Coach, and is a TRX Suspension System Trainer. Don can be reached at 775-722-5484 or by e-mail at dkholly@charter.net.
The information provided herein is for educational purposes only, and is not meant as a substitute for consulting with your physician prior to engaging in a fitness and/or nutrition regimen. The author shall not be responsible or liable for any loss or damage allegedly arising from the information contained herein.
This article may be forwarded or reproduced only in its entirety. Should you wish not to receive this publication, please let me know.
VOLUME 1 ISSUE 5 OCTOBER 2010
The previous issues of Articulate Muscle were dedicated to the three primary components of fat loss: strength training, cardiorespiratory exercise and nutrition. Today I want to take you in a new direction and discuss some basic performance concepts. Please don’t think that this article is solely for “athletes”. The things I’ll review will help each of you in getting through your daily routines with fewer aches and pains, and hopefully allow some of you to enjoy activities you haven’t been able to do for some time because of joint pain, muscle soreness, or just declining health.
To continue your education in living a healthier lifestyle, I’m going to start with a little anatomy lesson. A primary concept I use is called “A Joint-by-Joint Approach” to training. This model was developed by physical therapist Gray Cook and Strength & Conditioning Coach Michael Boyle. This concept states that all of our major joints perform one of two functions: they either provide mobility for the body or they help stabilize the body. In a from-the-ground-up view, the following table indicates the respective functions of some major joints:
JOINT PRIMARY FUNCTION
ANKLE MOBILITY
KNEE STABILITY
HIP MOBILITY
LUMBAR SPINE STABILITY
THORACIC SPINE MOBILITY
SCAPULA STABILITY
SHOULDER MOBILITY
One of the first things you should notice is that these joints alternate in their functions: the ankle needs to provide mobility; the knee must provide stability and so on up the anatomical chain. So how does this relate to your body’s healthy performance? If one joint is not correctly providing its primary function, then the joint above or below it will have to compensate for it. Here’s an example: Many people today suffer from low back pain. Barring some type of impact-causing injury, this pain is oftentimes contributed to tightness in the hip joints. In other words, if your hips don’t move (aren’t mobile enough), the lumbar spine (a stability joint) will.
And because of the “advances” in technology, Americans are spending more and more time sitting at computers, watching TV, driving, playing video games, etc. It’s no wonder low back pain is so prevalent in our society. We simply don’t move enough. Furthermore, when we experience low back pain, or pain in many other parts of the body, our first instinct is to go to the chiropractor for an adjustment. And while this addresses the symptom (low back pain), it doesn’t address the potential cause (lack of hip mobility). Hip immobility can also lead to knee pain, dysfunction of the gluteal (butt) and hamstring muscles, as well as weakness throughout the core area.
When starting a physical endeavor, where should you start in regards to your training? The answer I get most often is to stretch. But because of the effects of aging, injuries, our increasingly sedentary lifestyles, repetitive movements etc., our muscles have a tendency to develop knots and adhesions. These tender, taut hyper-contracted (shortened) nodules within the muscle are commonly referred to as “trigger points”. So if you stretch a shortened muscle, the result will be tightening those knots. Therefore, your first action after a brief cardio warm-up, is to begin ironing out those trigger points. There are various methods of soft tissue work, but the one we’ll look at is Self Myofascial Release. Here we use a dense foam roller, tennis ball, or massage stick to release these trigger points. Start at one end of the muscle and roll over it until you hit that tender spot. Then hold the pressure there for 10-15 seconds, or until the pain subsides by about 50%. It’s not uncommon to find numerous trigger points in a band of muscle. Always start by rolling the tightest nodule first, and then move on. It can take weeks or longer to significantly reduce the tautness of a muscle.
Once you’ve completed rolling out the trigger points, it’s time to stretch. This will start getting that shortened muscle back to its original length. Perform 6-8 repetitions of slow, static (no bouncing or ballistic) stretches, holding each stretch for only 2-3 seconds. Stretch your tightest muscles first, as a tight muscle will inhibit the flexibility of the other muscles adjacent to them. It’s also a good idea to begin your stretching routine from the core and work towards the extremities. This way you stretch the larger muscles, and work the joints through a greater range of motion as you move out towards the smaller muscle groups.
After you stretch, it’s time to prepare the muscles for exercise by doing a short series of dynamic movements. This should not take any longer than 3-5 minutes. By then your core temperature should be elevated enough to increase your muscles’ flexibility. Jumping jacks, push-ups, walking lunges, and single leg multi-directional hops are a few examples.
The above process—easy cardio warm-up, foam rolling, stretching, and muscle activation—should be performed every time prior to starting your strength-training routine.
In the next issue of Articulate Muscle we’ll explore the various strength training routines that will move you closer to performing at your best.
To Your Health!
DON
SUCCESS = PREPARATION + ATTITUDE + OPPORTUNITY + ACTION
Don Holly is a Master Personal Trainer, certified through the National Academy of Sports Medicine as a Corrective Exercise & Performance Enhancement Specialist, through the National Exercise & Sports Trainers Association as a Fitness Nutrition Coach, and is a TRX Suspension System Trainer. Don can be reached at 775-722-5484 or by e-mail at dkholly@charter.net.
The information provided herein is for educational purposes only, and is not meant as a substitute for consulting with your physician prior to engaging in a fitness and/or nutrition regimen. The author shall not be responsible or liable for any loss or damage allegedly arising from the information contained herein.
This article may be forwarded or reproduced only in its entirety. Should you wish not to receive this publication, please let me know.
Friday, October 15, 2010
ARTICULATE MUSCLE NEWSLETTER OCT 2010
ARTICULATE MUSCLE
VOLUME 1 ISSUE 4 OCTOBER 2010
In this issue of Articulate Muscle I plan to discuss the overwhelming importance of proper nutrition. Whether your goal is fat loss, muscle building, or improving your athletic performance for a particular sport or physical endeavor, a sound nutrition plan is oftentimes 80% of the success equation.
However, I first want to begin this edition with a look ahead. As I get older, I find I have no true concept of time. As I write this, tomorrow is the first day of the final quarter of 2010. It seems like a month ago I was planning my summer activities, but that was more than three months ago. So now I’m starting my 2011 goals. I’m not going to wait for January 1st to start another list of resolutions, and I encourage each of you reading this article to do the same…START YOUR GOALS NOW!! If you want to enjoy a better season skiing Mt. Rose, START a performance program NOW. If your goal is fat loss, you can safely lose 20-25 pounds by the end of the year. THINK how much further ahead you’ll be when 2011 gets here, GET OFF YOUR BUTT AND BUILD MOMENTUM NOW!!
Okay, I’m (temporarily) off of my soapbox, and ready to look at nutrition. This is truly the weakest link for most people trying to achieve lower body fat. We’ve all heard the concept that losing weight is simply a matter of “calories in versus calories out.” And there is a degree of truth to this, and that degree is in the word “weight”. But as I stated in a previous article, without the proper formula, much of that lost “weight” will be in the form of muscle. And with lost muscle tissue comes a slower metabolism, which results in fewer calories being burned by the body, which equals greater fat stores, and so we eat fewer calories, and the self-destruction cycle never ends.
So to lose fat, you need to have a scientifically-supported system in place. A system based on your own body’s needs. First, we need to know how many calories you must consume to sustain your present resting metabolic rate (RMR). Then we factor in your Body Mass Index (BMI) and present activity level to determine your present daily maintenance needs. After that, we adjust your daily caloric intake to create a caloric deficit, and lastly chart your nutritional timing and macronutrient (carbohydrates, proteins and dietary fats) ratio to maximize the nutrients you are eating. And while this may sound complex or overwhelming, it isn’t that difficult.
So here are some basic nutritional principles that must be followed to successfully burn fat and keep your body composition in check:
You must eat breakfast within 45 minutes of waking. If you recall from a previous article, our body burns calories by digesting the food we eat. Eating a proper breakfast prevents our body from going into starvation mode, and starts the calorie-burning process;
You must eat every 3.5 – 4 hours thereafter. Eating 5 smaller meals / snacks a day helps control the appetite and manages blood sugar levels;
Eat a quality, lean protein at every meal. Protein helps diminish muscle loss, decreases your appetite and increases satiety—that feeling of being full;
Have fibrous carbohydrates, generally some type of vegetable, with every meal, and eliminate starchy carbs after 1:00 PM. The fiber content helps maintain a healthy digestive system, reduces the risk of chronic diseases, including some forms of cancer, and may help your “good” cholesterol levels;
Include healthy fats in your diet. These types of dietary fats include Omega-3 fishes such as salmon and tuna, and vegetable sources like ground flaxseed, walnuts, and dark leafy greens;
Eat two servings of fruits daily. They are a good source of dietary fiber, high in nutrients, and low in calories. However, limit your intake of dried fruits—the absence of the natural water makes them fairly calorie dense (4 oz. of raisins contain about 260 calories);
Eat foods that are natural, not processed. Ask yourself if the food came from the ground, tree or plant, or did it walk, swim or fly. If so, then it’s natural. Just don’t add a bunch of processed sauces, oils, etc. to them when preparing. And please don’t play “the 6 degrees of food” to make something natural. Potatoes are natural, tater tots are not;
Drink plenty of water, up to half your body weight in ounces, and limit your intake of alcohol. Next to fats at 9 calories per gram, alcohol has the 2nd-highest caloric density at 7 calories / gram. Additionally, when your body is metabolizing alcohol, fat oxidation is almost non-existent (so it becomes stored in your body);
Lastly, adhere to these guidelines 90 percent of the time. This means that if you are eating 5 meals / snacks per day, you have 35 feedings each week. You can therefore allow yourself to sensibly splurge for 3 meals per week, and still achieve results.
These past 3 issues of Articulate Muscle have set forth the strategies necessary to attain long-term fat loss. Now the choice is yours. If you make poor choices regarding your exercise and nutrition, you will have tougher choices to make in the future (surgery, insulin shots, walker or wheelchair,etc.). If you make no choice, then you simply must accept whatever comes your way.
But I’m hoping that each of you makes a positive, proactive choice. Don’t be one of the 97% of the people who are too afraid to work for success and therefore settle for mediocrity, at best. Be one of the 3% who creates new behaviors and habits that will stop you from continuous self-sabotage, and allow you to take control of your own destiny.
To Your Health!
DON
SUCCESS = PREPARATION + ATTITUDE + OPPORTUNITY + ACTION
Don Holly is a Master Personal Trainer, certified through the National Academy of Sports Medicine as a Corrective Exercise & Performance Enhancement Specialist, through the National Exercise & Sports Trainers Association as a Fitness Nutrition Coach, and is a TRX Suspension System Trainer. Don can be reached at 775-722-5484 or by e-mail at dkholly@charter.net.
The information provided herein is for educational purposes only, and is not meant as a substitute for consulting with your physician prior to engaging in a fitness and/or nutrition regimen. The author shall not be responsible or liable for any loss or damage allegedly arising from the information contained herein.
This article may be forwarded or reproduced only in its entirety. Should you wish not to receive this publication, please let me know.
VOLUME 1 ISSUE 4 OCTOBER 2010
In this issue of Articulate Muscle I plan to discuss the overwhelming importance of proper nutrition. Whether your goal is fat loss, muscle building, or improving your athletic performance for a particular sport or physical endeavor, a sound nutrition plan is oftentimes 80% of the success equation.
However, I first want to begin this edition with a look ahead. As I get older, I find I have no true concept of time. As I write this, tomorrow is the first day of the final quarter of 2010. It seems like a month ago I was planning my summer activities, but that was more than three months ago. So now I’m starting my 2011 goals. I’m not going to wait for January 1st to start another list of resolutions, and I encourage each of you reading this article to do the same…START YOUR GOALS NOW!! If you want to enjoy a better season skiing Mt. Rose, START a performance program NOW. If your goal is fat loss, you can safely lose 20-25 pounds by the end of the year. THINK how much further ahead you’ll be when 2011 gets here, GET OFF YOUR BUTT AND BUILD MOMENTUM NOW!!
Okay, I’m (temporarily) off of my soapbox, and ready to look at nutrition. This is truly the weakest link for most people trying to achieve lower body fat. We’ve all heard the concept that losing weight is simply a matter of “calories in versus calories out.” And there is a degree of truth to this, and that degree is in the word “weight”. But as I stated in a previous article, without the proper formula, much of that lost “weight” will be in the form of muscle. And with lost muscle tissue comes a slower metabolism, which results in fewer calories being burned by the body, which equals greater fat stores, and so we eat fewer calories, and the self-destruction cycle never ends.
So to lose fat, you need to have a scientifically-supported system in place. A system based on your own body’s needs. First, we need to know how many calories you must consume to sustain your present resting metabolic rate (RMR). Then we factor in your Body Mass Index (BMI) and present activity level to determine your present daily maintenance needs. After that, we adjust your daily caloric intake to create a caloric deficit, and lastly chart your nutritional timing and macronutrient (carbohydrates, proteins and dietary fats) ratio to maximize the nutrients you are eating. And while this may sound complex or overwhelming, it isn’t that difficult.
So here are some basic nutritional principles that must be followed to successfully burn fat and keep your body composition in check:
You must eat breakfast within 45 minutes of waking. If you recall from a previous article, our body burns calories by digesting the food we eat. Eating a proper breakfast prevents our body from going into starvation mode, and starts the calorie-burning process;
You must eat every 3.5 – 4 hours thereafter. Eating 5 smaller meals / snacks a day helps control the appetite and manages blood sugar levels;
Eat a quality, lean protein at every meal. Protein helps diminish muscle loss, decreases your appetite and increases satiety—that feeling of being full;
Have fibrous carbohydrates, generally some type of vegetable, with every meal, and eliminate starchy carbs after 1:00 PM. The fiber content helps maintain a healthy digestive system, reduces the risk of chronic diseases, including some forms of cancer, and may help your “good” cholesterol levels;
Include healthy fats in your diet. These types of dietary fats include Omega-3 fishes such as salmon and tuna, and vegetable sources like ground flaxseed, walnuts, and dark leafy greens;
Eat two servings of fruits daily. They are a good source of dietary fiber, high in nutrients, and low in calories. However, limit your intake of dried fruits—the absence of the natural water makes them fairly calorie dense (4 oz. of raisins contain about 260 calories);
Eat foods that are natural, not processed. Ask yourself if the food came from the ground, tree or plant, or did it walk, swim or fly. If so, then it’s natural. Just don’t add a bunch of processed sauces, oils, etc. to them when preparing. And please don’t play “the 6 degrees of food” to make something natural. Potatoes are natural, tater tots are not;
Drink plenty of water, up to half your body weight in ounces, and limit your intake of alcohol. Next to fats at 9 calories per gram, alcohol has the 2nd-highest caloric density at 7 calories / gram. Additionally, when your body is metabolizing alcohol, fat oxidation is almost non-existent (so it becomes stored in your body);
Lastly, adhere to these guidelines 90 percent of the time. This means that if you are eating 5 meals / snacks per day, you have 35 feedings each week. You can therefore allow yourself to sensibly splurge for 3 meals per week, and still achieve results.
These past 3 issues of Articulate Muscle have set forth the strategies necessary to attain long-term fat loss. Now the choice is yours. If you make poor choices regarding your exercise and nutrition, you will have tougher choices to make in the future (surgery, insulin shots, walker or wheelchair,etc.). If you make no choice, then you simply must accept whatever comes your way.
But I’m hoping that each of you makes a positive, proactive choice. Don’t be one of the 97% of the people who are too afraid to work for success and therefore settle for mediocrity, at best. Be one of the 3% who creates new behaviors and habits that will stop you from continuous self-sabotage, and allow you to take control of your own destiny.
To Your Health!
DON
SUCCESS = PREPARATION + ATTITUDE + OPPORTUNITY + ACTION
Don Holly is a Master Personal Trainer, certified through the National Academy of Sports Medicine as a Corrective Exercise & Performance Enhancement Specialist, through the National Exercise & Sports Trainers Association as a Fitness Nutrition Coach, and is a TRX Suspension System Trainer. Don can be reached at 775-722-5484 or by e-mail at dkholly@charter.net.
The information provided herein is for educational purposes only, and is not meant as a substitute for consulting with your physician prior to engaging in a fitness and/or nutrition regimen. The author shall not be responsible or liable for any loss or damage allegedly arising from the information contained herein.
This article may be forwarded or reproduced only in its entirety. Should you wish not to receive this publication, please let me know.
Friday, October 1, 2010
ARTICULATE MUSCLE
VOLUME 1 ISSUE 3 OCTOBER 2010
In the previous issue of Articulate Muscle I explained why doing steady state cardio training is virtually worthless when it comes to successful, long-term fat loss. For quicker, long-lasting results, medium or high intensity interval training works best. But if all you do is cardio work, you can expect to lose lean muscle, gain some additional body fat, and fight constant overuse, repetitive motion injuries.
What’s missing? A sound strength training program designed to build and preserve muscle. To understand why adding muscle is important to achieving successful fat loss, we need to look at how our body burns calories. Almost 70% of the calories we burn is based on our Resting Metabolic Rate (RMR). I describe our RMR as the calories needed to wake up in the morning, lie in bed all day, and then fall asleep at night. In other words, it’s the number of calories we need for life-sustaining bodily functions such as breathing, swallowing, growing hair, keeping our heart beating, etc. And the amount of muscle we have plays a huge role in determining our RMR. So to positively affect that overwhelming 70%, you MUST strength train.
When my friend Ron (The “Big R”) and I first began weight lifting in the late ‘70’s, we did a bodybuilding-type workout known as a split routine. This is a form of training where you focus on one or two body parts per training session, and it’s very effective if what you’re going for is a more muscular-looking physique. But when the goal is fat loss and achieving a lean, athletic body, you’re much better off exercising the entire body each time you strength train, with an emphasis on your larger muscle groups (legs, chest, back, core and shoulders). Don’t focus on biceps, triceps and calves—you can’t burn a lot of calories, nor build a lot of lean muscle working those smaller body parts. And a properly designed program will work those body parts proportionately as you train larger muscle movements.
Notice that I stated “a properly designed program”. I see far too many people doing the same workout every training session, which is often every day. I liken the difference between a workout and a strength program to that of a photograph and a video. A workout, like a photo, shows only one moment in time—it’s always the same. A properly designed program, however, has a beginning, middle and end, ideally based on scientific progressions. The variables in these progressions include the weight used, the number of repetitions and sets, intensity, rest and recovery periods, and changes in exercises and/or the order in which they are performed.
The program must also detail your cardio routines and include nutritional guidelines for fat loss.
I’m going to briefly sidestep here away from fat loss to inform you of some additional benefits of strength training. The most obvious here is a gain in muscle size and strength. This does not mean “getting bulky”. Whether you’re male or female, increased strength to perform everyday tasks such as shoveling snow and carrying groceries up the stairs is critical. Strength training also decreases your risk of injury, increases bone density, and increases your stamina.
In conclusion, think of strength training as the hammer and chisel you’re going to use to sculpt your ideal lean and athletic body. By solely doing aerobic exercise and eating less, you will simply be a lighter version of yourself. So if you presently weigh 180 pounds with 30% body fat, you may get to a scale weight of 150 pounds, but you’ll still have 30% body fat (and in reality, it will probably be a bit higher since you’re losing lean muscle in the process). When you go off of your diet and decrease your activity level, which will happen, your body weight skyrockets back to its previous level, or higher.
But recent studies have shown that for every pound of lean muscle we add to our bodies, we can burn between 30 and 50 additional calories every day, regardless of our activity level. So now you become a more efficient fat-burning machine, even if you pare down your activities and increase your food consumption somewhat. This long-term effect that strength training has on altering your body composition is why it must be your NUMBER 1 priority when your goal is long-term fat loss.
Next month we’ll look at the nutritional aspect of the fat loss equation, and some necessary steps to put in place to help ensure success.
Lastly, I want to extend my congratulations to three of my clients who each successfully completed a physical endeavor this past weekend:
> Dorothy B. finished 1st in her age/gender class at the Tahoe Big Blue 7.5 mile Emerald Bay to Bliss State Park Trail Run;
> Michelle W. completed the 26.2 mile Maui Marathon;
> Karen S. completed the Tahoe Big Blue Sprint Adventure Race consisting of mountain biking, trail running and lake kayaking during 4+ grueling hours.
YOU ARE ALL AWESOME!!
Stay healthy!
DON
SUCCESS = PREPARATION + ATTITUDE + OPPORTUNITY + ACTION
Don Holly is a Master Personal Trainer, certified through the National Academy of Sports Medicine as a Corrective Exercise & Performance Enhancement Specialist, through the National Exercise & Sports Trainers Association as a Fitness Nutrition Coach, and is a TRX Suspension System Trainer. Don can be reached at 775-722-5484 or by e-mail at dkholly@charter.net.
The information provided herein is for educational purposes only, and is not meant as a substitute for consulting with your physician prior to engaging in a fitness and/or nutrition routine. The author shall not be responsible or liable for any loss or damage allegedly arising from the information contained herein.
This article may be forwarded or reproduced only in its entirety. Should you wish not to receive this publication, please let me know.
VOLUME 1 ISSUE 3 OCTOBER 2010
In the previous issue of Articulate Muscle I explained why doing steady state cardio training is virtually worthless when it comes to successful, long-term fat loss. For quicker, long-lasting results, medium or high intensity interval training works best. But if all you do is cardio work, you can expect to lose lean muscle, gain some additional body fat, and fight constant overuse, repetitive motion injuries.
What’s missing? A sound strength training program designed to build and preserve muscle. To understand why adding muscle is important to achieving successful fat loss, we need to look at how our body burns calories. Almost 70% of the calories we burn is based on our Resting Metabolic Rate (RMR). I describe our RMR as the calories needed to wake up in the morning, lie in bed all day, and then fall asleep at night. In other words, it’s the number of calories we need for life-sustaining bodily functions such as breathing, swallowing, growing hair, keeping our heart beating, etc. And the amount of muscle we have plays a huge role in determining our RMR. So to positively affect that overwhelming 70%, you MUST strength train.
When my friend Ron (The “Big R”) and I first began weight lifting in the late ‘70’s, we did a bodybuilding-type workout known as a split routine. This is a form of training where you focus on one or two body parts per training session, and it’s very effective if what you’re going for is a more muscular-looking physique. But when the goal is fat loss and achieving a lean, athletic body, you’re much better off exercising the entire body each time you strength train, with an emphasis on your larger muscle groups (legs, chest, back, core and shoulders). Don’t focus on biceps, triceps and calves—you can’t burn a lot of calories, nor build a lot of lean muscle working those smaller body parts. And a properly designed program will work those body parts proportionately as you train larger muscle movements.
Notice that I stated “a properly designed program”. I see far too many people doing the same workout every training session, which is often every day. I liken the difference between a workout and a strength program to that of a photograph and a video. A workout, like a photo, shows only one moment in time—it’s always the same. A properly designed program, however, has a beginning, middle and end, ideally based on scientific progressions. The variables in these progressions include the weight used, the number of repetitions and sets, intensity, rest and recovery periods, and changes in exercises and/or the order in which they are performed.
The program must also detail your cardio routines and include nutritional guidelines for fat loss.
I’m going to briefly sidestep here away from fat loss to inform you of some additional benefits of strength training. The most obvious here is a gain in muscle size and strength. This does not mean “getting bulky”. Whether you’re male or female, increased strength to perform everyday tasks such as shoveling snow and carrying groceries up the stairs is critical. Strength training also decreases your risk of injury, increases bone density, and increases your stamina.
In conclusion, think of strength training as the hammer and chisel you’re going to use to sculpt your ideal lean and athletic body. By solely doing aerobic exercise and eating less, you will simply be a lighter version of yourself. So if you presently weigh 180 pounds with 30% body fat, you may get to a scale weight of 150 pounds, but you’ll still have 30% body fat (and in reality, it will probably be a bit higher since you’re losing lean muscle in the process). When you go off of your diet and decrease your activity level, which will happen, your body weight skyrockets back to its previous level, or higher.
But recent studies have shown that for every pound of lean muscle we add to our bodies, we can burn between 30 and 50 additional calories every day, regardless of our activity level. So now you become a more efficient fat-burning machine, even if you pare down your activities and increase your food consumption somewhat. This long-term effect that strength training has on altering your body composition is why it must be your NUMBER 1 priority when your goal is long-term fat loss.
Next month we’ll look at the nutritional aspect of the fat loss equation, and some necessary steps to put in place to help ensure success.
Lastly, I want to extend my congratulations to three of my clients who each successfully completed a physical endeavor this past weekend:
> Dorothy B. finished 1st in her age/gender class at the Tahoe Big Blue 7.5 mile Emerald Bay to Bliss State Park Trail Run;
> Michelle W. completed the 26.2 mile Maui Marathon;
> Karen S. completed the Tahoe Big Blue Sprint Adventure Race consisting of mountain biking, trail running and lake kayaking during 4+ grueling hours.
YOU ARE ALL AWESOME!!
Stay healthy!
DON
SUCCESS = PREPARATION + ATTITUDE + OPPORTUNITY + ACTION
Don Holly is a Master Personal Trainer, certified through the National Academy of Sports Medicine as a Corrective Exercise & Performance Enhancement Specialist, through the National Exercise & Sports Trainers Association as a Fitness Nutrition Coach, and is a TRX Suspension System Trainer. Don can be reached at 775-722-5484 or by e-mail at dkholly@charter.net.
The information provided herein is for educational purposes only, and is not meant as a substitute for consulting with your physician prior to engaging in a fitness and/or nutrition routine. The author shall not be responsible or liable for any loss or damage allegedly arising from the information contained herein.
This article may be forwarded or reproduced only in its entirety. Should you wish not to receive this publication, please let me know.
Wednesday, September 15, 2010
ARTICULATE MUSCLE
VOLUME 1 ISSUE 2 SEPTEMBER 2010
I am about to give you one of the secrets to successful, long-term fat loss: STAY OFF OF THE TREADMILL (or the elliptical trainer, stationary bike, etc.).
As I noted in the previous issue, every day I see scores of people jogging on the treadmill while watching television, or striding the elliptical trainer while reading a book for 45 to 60 minutes…or longer. And they do this in the hopes of losing weight. This form of low intensity exercise is called steady state training. Why do people do it? Because it’s easy. Unfortunately, this steady state form of cardio training is basically useless when it comes to decreasing body fat. If you want a visual example, take a look at the body of a marathoner and that of a sprinter. Invariably, the sprinter, who runs at a high intensity level for a short period of time, has a significantly leaner body compared to the person who runs at a 10-minute mile pace for 2+ hours.
But wait! What about the “fat-burning zone?” You know, keeping your heart rate at about 65% of your calculated maximum heart rate (MHR) during training theoretically burns more fat than when exercising at a higher heart rate. This is true—in theory. While our body may burn a higher percentage of calories from fat at 65% of your MHR, what we need to look at first is burning the highest number of total calories.
Here’s the scenario: I get on the stationary bike (it’s just an example—I wouldn’t use the bike in my own training!), set the resistance to level 5 and pedal until I get my heart rate to about 129 beats per minute (65% of my max), and then maintain that heart rate. After 20 minutes I’ve burned 200 total calories. At 65% of my MHR, approximately 50%, or 100 of the calories I burned, came from fat. The next day I decide to do intervals on the bike—I get my heart rate up to 85% of my MHR (151 bpm) for 2 minutes, and then slow down for the next 3 minutes, returning my heart rate to about 115 bpm. I do four of these intervals which take a total of 20 minutes. Because I increased my working intensity to 85% of my MHR, the percentage of burned calories from fat decreased to about 38%. But the increase in intensity also elevated my total caloric expenditure to 278. Therefore, I burned about 105.6 calories from fat.
Yeah, I know—big deal. 5.6 extra calories. But now EPOC starts to kick in. EPOC stands for Excess Post-exercise Oxygen Consumption, a scientific term for the number of calories my body continues to burn after this workout. And with the interval training session, it is not uncommon for my metabolism to remain elevated for 10-12 hours after that 20-minute session, versus only 20-30 minutes after the steady state session. That’s a lot of extra calories.
The second issue with steady state aerobic work is that your body adapts to the easier routine more quickly, and will actually store fat in preparation for your next steady state session. And since this lower intensity training is easier, you become more efficient at it and therefore burn fewer overall and fat calories as you “progress”. Not really the model scenario for sustaining fat loss.
After reading all of this, you would think that I am completely against steady state aerobic training. But there are two circumstances in which I do subscribe to it. The first is when my client is training for an endurance event such as a triathlon or marathon. And the other is when the client is not yet sufficiently conditioned to perform interval training. Note that this second situation should be temporary—this client’s goal is to do interval work as soon as safely possible.
To summarize this article, if your goal is to torch body fat:
> Forget the long jogs or bike rides.
> Get your body out of its comfort zone with medium to high intensity interval training. And don’t limit these training sessions to machines. Run up a hill and walk down it, or do intervals of several different heart-elevating exercises with properly scheduled recovery periods. Use your imagination and have fun. You’re more likely to stick with a varied program versus doing the same exercise ad nauseum.
> Remember to take baby steps—don’t blast off the starting line if your body is unaccustomed to high volumes of work.
In the next issue, I’ll discuss why strength training should be your NUMBER ONE priority when your goal is long-term fat loss.
Stay healthy!
DON
SUCCESS = PREPARATION + ATTITUDE + OPPORTUNITY + ACTION
Don Holly is a Master Personal Trainer, certified through the National Academy of Sports Medicine as a Corrective Exercise & Performance Enhancement Specialist, through the National Exercise & Sports Trainers Association as a Fitness Nutrition Coach, and is a TRX Suspension System Trainer. Don can be reached at 775-722-5484 or by e-mail at dkholly@charter.net.
The information provided herein is for educational purposes only, and is not meant as a substitute for consulting with your physician prior to engaging in a fitness and/or nutrition routine. The author shall not be responsible or liable for any loss or damage allegedly arising from the information contained herein.
This article may be forwarded or reproduced only in its entirety. Should you wish not to receive this publication, please let me know.
VOLUME 1 ISSUE 2 SEPTEMBER 2010
I am about to give you one of the secrets to successful, long-term fat loss: STAY OFF OF THE TREADMILL (or the elliptical trainer, stationary bike, etc.).
As I noted in the previous issue, every day I see scores of people jogging on the treadmill while watching television, or striding the elliptical trainer while reading a book for 45 to 60 minutes…or longer. And they do this in the hopes of losing weight. This form of low intensity exercise is called steady state training. Why do people do it? Because it’s easy. Unfortunately, this steady state form of cardio training is basically useless when it comes to decreasing body fat. If you want a visual example, take a look at the body of a marathoner and that of a sprinter. Invariably, the sprinter, who runs at a high intensity level for a short period of time, has a significantly leaner body compared to the person who runs at a 10-minute mile pace for 2+ hours.
But wait! What about the “fat-burning zone?” You know, keeping your heart rate at about 65% of your calculated maximum heart rate (MHR) during training theoretically burns more fat than when exercising at a higher heart rate. This is true—in theory. While our body may burn a higher percentage of calories from fat at 65% of your MHR, what we need to look at first is burning the highest number of total calories.
Here’s the scenario: I get on the stationary bike (it’s just an example—I wouldn’t use the bike in my own training!), set the resistance to level 5 and pedal until I get my heart rate to about 129 beats per minute (65% of my max), and then maintain that heart rate. After 20 minutes I’ve burned 200 total calories. At 65% of my MHR, approximately 50%, or 100 of the calories I burned, came from fat. The next day I decide to do intervals on the bike—I get my heart rate up to 85% of my MHR (151 bpm) for 2 minutes, and then slow down for the next 3 minutes, returning my heart rate to about 115 bpm. I do four of these intervals which take a total of 20 minutes. Because I increased my working intensity to 85% of my MHR, the percentage of burned calories from fat decreased to about 38%. But the increase in intensity also elevated my total caloric expenditure to 278. Therefore, I burned about 105.6 calories from fat.
Yeah, I know—big deal. 5.6 extra calories. But now EPOC starts to kick in. EPOC stands for Excess Post-exercise Oxygen Consumption, a scientific term for the number of calories my body continues to burn after this workout. And with the interval training session, it is not uncommon for my metabolism to remain elevated for 10-12 hours after that 20-minute session, versus only 20-30 minutes after the steady state session. That’s a lot of extra calories.
The second issue with steady state aerobic work is that your body adapts to the easier routine more quickly, and will actually store fat in preparation for your next steady state session. And since this lower intensity training is easier, you become more efficient at it and therefore burn fewer overall and fat calories as you “progress”. Not really the model scenario for sustaining fat loss.
After reading all of this, you would think that I am completely against steady state aerobic training. But there are two circumstances in which I do subscribe to it. The first is when my client is training for an endurance event such as a triathlon or marathon. And the other is when the client is not yet sufficiently conditioned to perform interval training. Note that this second situation should be temporary—this client’s goal is to do interval work as soon as safely possible.
To summarize this article, if your goal is to torch body fat:
> Forget the long jogs or bike rides.
> Get your body out of its comfort zone with medium to high intensity interval training. And don’t limit these training sessions to machines. Run up a hill and walk down it, or do intervals of several different heart-elevating exercises with properly scheduled recovery periods. Use your imagination and have fun. You’re more likely to stick with a varied program versus doing the same exercise ad nauseum.
> Remember to take baby steps—don’t blast off the starting line if your body is unaccustomed to high volumes of work.
In the next issue, I’ll discuss why strength training should be your NUMBER ONE priority when your goal is long-term fat loss.
Stay healthy!
DON
SUCCESS = PREPARATION + ATTITUDE + OPPORTUNITY + ACTION
Don Holly is a Master Personal Trainer, certified through the National Academy of Sports Medicine as a Corrective Exercise & Performance Enhancement Specialist, through the National Exercise & Sports Trainers Association as a Fitness Nutrition Coach, and is a TRX Suspension System Trainer. Don can be reached at 775-722-5484 or by e-mail at dkholly@charter.net.
The information provided herein is for educational purposes only, and is not meant as a substitute for consulting with your physician prior to engaging in a fitness and/or nutrition routine. The author shall not be responsible or liable for any loss or damage allegedly arising from the information contained herein.
This article may be forwarded or reproduced only in its entirety. Should you wish not to receive this publication, please let me know.
Wednesday, September 1, 2010
Initial Articulate Muscle Newsletter Sept 2010
ARTICULATE MUSCLE
VOLUME 1 ISSUE 1 SEPTEMBER 2010 _____________________________________________________________________________________
As most of you reading this initial article know, I work in a health club. Every day I see people who are fifty-plus pounds overweight spending an hour or more walking or jogging on the treadmill, doing set after set of bicep curls or endless ab bench crunches, and resting 3-4 minutes between exercises while talking with their workout buddy.
I grew up at the other end of the above scenario. I graduated from high school in the mid-1970’s weighing a “pathetically skinny” (as my mom once said to me) 130 pounds at six feet tall. A few years later a friend introduced me to the bodybuilding documentary Pumping Iron, and the next day we joined Muscle Bound Health Club in Sparks. During the following 8-10 years, I managed to pack nearly 60 pounds of muscle onto my frame, and my body weight increased to over 220 pounds by the late 80’s.
I spent the years between 1983 and 2008 working in the gaming business. But my weight training sessions were always a priority—getting up at 3:15 A.M., working out until 5:30, and then heading to the office for the next 10-12 hours. And while I truly enjoyed my work in the casino, I knew I would eventually end up in the fitness industry.
In the gaming business, I developed a hunger for constant education. I worked my way up the corporate ladder from a security officer to an assistant general manager, learning how to oversee a hotel, write contracts, handle liability claims, and a slew of other professions along the way.
This continued need for self-improvement has continued with my present career. My primary purpose is to help my clients reach their health and fitness-related goals, while educating them along the way so they can maintain their health long after our days training together are over.
To that end, I attend 2-4 webinars each month presented by national and world-wide experts in the areas of fat loss, injury prevention, strength training, performance improvement, rehabilitation, functional training, and more. I read 2-3 periodicals each month in the areas of fitness, motivational success, nutrition, and total life enhancement. I am dedicated to help ensure your continued success.
I want this newsletter to be beneficial for each of you receiving it. Therefore, your input is requested and appreciated. Let me know what topics you would like covered. My objective is to write a monthly publication, but there is so much information to share, I feel it will often be sent out semi-monthly. The next few issues will focus on the truth of fat loss. We’ll explore the three components of energy expenditure, the role of proper nutrition, resistance training for sustaining continuous fat burning, and results-oriented cardio training. Let’s stop people from mindlessly plodding along on the treadmill, and crunching their way in vain to six-pack abs.
Don Holly is a Master Personal Trainer, certified through the National Academy of Sports Medicine as a Corrective Exercise & Performance Enhancement Specialist, through the National Exercise & Sports Trainers Association as a Fitness Nutrition Coach, and is a TRX Suspension System Trainer.
VOLUME 1 ISSUE 1 SEPTEMBER 2010 _____________________________________________________________________________________
As most of you reading this initial article know, I work in a health club. Every day I see people who are fifty-plus pounds overweight spending an hour or more walking or jogging on the treadmill, doing set after set of bicep curls or endless ab bench crunches, and resting 3-4 minutes between exercises while talking with their workout buddy.
I grew up at the other end of the above scenario. I graduated from high school in the mid-1970’s weighing a “pathetically skinny” (as my mom once said to me) 130 pounds at six feet tall. A few years later a friend introduced me to the bodybuilding documentary Pumping Iron, and the next day we joined Muscle Bound Health Club in Sparks. During the following 8-10 years, I managed to pack nearly 60 pounds of muscle onto my frame, and my body weight increased to over 220 pounds by the late 80’s.
I spent the years between 1983 and 2008 working in the gaming business. But my weight training sessions were always a priority—getting up at 3:15 A.M., working out until 5:30, and then heading to the office for the next 10-12 hours. And while I truly enjoyed my work in the casino, I knew I would eventually end up in the fitness industry.
In the gaming business, I developed a hunger for constant education. I worked my way up the corporate ladder from a security officer to an assistant general manager, learning how to oversee a hotel, write contracts, handle liability claims, and a slew of other professions along the way.
This continued need for self-improvement has continued with my present career. My primary purpose is to help my clients reach their health and fitness-related goals, while educating them along the way so they can maintain their health long after our days training together are over.
To that end, I attend 2-4 webinars each month presented by national and world-wide experts in the areas of fat loss, injury prevention, strength training, performance improvement, rehabilitation, functional training, and more. I read 2-3 periodicals each month in the areas of fitness, motivational success, nutrition, and total life enhancement. I am dedicated to help ensure your continued success.
I want this newsletter to be beneficial for each of you receiving it. Therefore, your input is requested and appreciated. Let me know what topics you would like covered. My objective is to write a monthly publication, but there is so much information to share, I feel it will often be sent out semi-monthly. The next few issues will focus on the truth of fat loss. We’ll explore the three components of energy expenditure, the role of proper nutrition, resistance training for sustaining continuous fat burning, and results-oriented cardio training. Let’s stop people from mindlessly plodding along on the treadmill, and crunching their way in vain to six-pack abs.
Don Holly is a Master Personal Trainer, certified through the National Academy of Sports Medicine as a Corrective Exercise & Performance Enhancement Specialist, through the National Exercise & Sports Trainers Association as a Fitness Nutrition Coach, and is a TRX Suspension System Trainer.
Subscribe to:
Posts (Atom)