First, it is helpful to understand your objectives. If you are training to add and preserve muscle, OR to burn fat, it is instructive to note that if you consistently perform your cardio at a high intensity level, you may be burning muscle! This is a little understood element of cardio training, weight loss and muscle gain. You don’t want to cannibalize your muscle, because 1 lb.. of muscle will burn 50 calories at rest. Further, if a woman, you don’t need to worry about getting “big and gross” unless you’re taking testosterone supplements! Muscle is good, so don’t burn it off.
There, that said, there are three cardio zones, from Zone 1, low intensity, to Zone 3 high intensity. Each zone is a percentage of your maximum heart rate. Zone 1 is in the 65% to 75% of your maximum heart rate. Zone 2 is 76% - 85%, and Zone three is 86% to 90% of your maximum heart rate. Your maximum heart rate is calculated by 220 minus your age.
If you’re an intense bodybuilder or powerlifter, a 20 minute walk in Zone 1 will burn fat and not muscle. For me, that’s 113 - 120 beats per minute, although as I get fitter the zones tend to slide up. Currently as of this writing, I’m really not breaking much of a sweat until I’m closer to 120 bpm but that isn’t a taxing zone. Every body, age, and capacity is different, so your Zones 1 - 3 will be different. However, using the Max heart Rate X % will give you the right zone.
Now a word on interval training. After lifting, you’ll burn maximum calories (and less muscle) if you never exceed one minute in your Zone 3, followed by a minute in your medium intensity zone or Zone 2. This is a good way to train and will be dealt with later.
In summary, if you’re trying to lose weight or add muscle, both of which are almost synonymous, you may be doing your cardio at a too high or too low rate. Many cardio machines now include electrode plates, so checking your pulse is easier than the finger on radial side of arm method. Check your heart rate frequently and determine if you are in the right zone!
Years ago it was fashionable to take Brewer’s Yeast with your protein shake. It was supposed to be good for you. Where is Brewer’s Yeast today? That’s the beauty of science, I guess, it’s always changing. The past decade has seen an increase in the popularity of creatine in various forms, with claims of size and strength gains. Does it really work? I’m not sure I’ve ever seen a “definitive” study, but it does something when I’ve taken it in the past.
Here’s the reality of creatine as far as we know, however: ATP or Adenosine Triphosphate unlocks anaerobic power for the muscles. Creatine phosphate plays a role in the creation of ATP. The challenge is, can you get it into the blood stream and hence, the cellular level, to really make a difference in the ATP creation chain? While the debate may rage on for years, creatine does seem to be a safe and effective way to develop size and strength when used in appropriate cycles.
The downside is that some creatines over the years have reportedly contributed to liver damage, although more recent developments tend to point towards products which are “more easily assimilated” by the body, such as the patented KreAlkalyn product see http://www.kre-alkalyn.net/. You decide. The point? Whether a placebo or not, if you’re working out properly with the right amounts of nutrition, rest, and technique, it would appear that creatine does have an effect!
New studies link vitamin D to effective T cell functioning. In other words, if you aren’t getting enough vitamin D, chances are your immunoresponse is lacking! Next time you’re sick, you should not only ensure you’re taking that vitamin C pill, but D as well.
Did you also know that in order for a muscle to contract properly, vitamin D has to be present in order for the myosin and actin myofibrils to bind to one another? In other words, with vitamin D lacking in your diet, you won’t be as strong either.
Sunshine and milk are good old sources of vitamin D, but don’t discount taking a good multi-vitamin and/or vitamin D supplementation.
That’s right! The Miserable 7 can mostly be prevented by exercise. They are: cardiovascular disease, type II diabetes, hypertension, stroke, high cholesterol, lung and breathing problems.
Years of carrying around extra body fat, combined with improper dietary habits create these problems more often than not. Even with many who already have developed some of the Miserable 7, much of it can be reversed by reducing sugar and white flour intake, a simple daily resistance and walking program, and adequate nutritional factors. It’s not rocket science, but it will save your life.
Why just live? Why not enjoy an active and quality lifestyle until you’re called home? To put off the health factors mentioned above will simply put you one step closer to a rendezvous with the Miserable 7!
I’ll tell ya! 13%-18% body fat for women and 6% - 11% for men. It’s that simple. Men, you won’t have a flat stomach until you get below 15%, and ladies below 20%. Now don’t be silly about this - ladies you never want to drop below 12%-13% because you border on unhealthy, and men never below 5%-6% for the same reason. Each body is different, which is why the range variance.
Further, to achieve such a lower body fat percentage (and hence visible abs) can only be achieved by eating the right amount of proteins and carbs at every meal, taken 6 times minimum per day. All of the situps and ab exercises in the world won’t reveal your abs if they’re covered by 5% too much body fat - it’s all about nutrition. You have to be very careful how you approach the fat loss scenario, because if you aren’t getting adequate nutrients, your body will go into fat storage mode to survive and the fat just won’t leave.
Ideally, you want to be getting the adequate proteins, carbs, vegetables at the same time as you are in a 250-500 calorie deficit for a short period of time until you achieve the desired body weight. Once the desired percentage is achieved, then you must be cautious to maintain with the proper caloric intake. For more info on this, see the caloric expenditure formulas in a previous post.
As always however, since counting calories isn’t easy, always remember the hand rule: protein servings the size of your hand or fist, and carbs the same. If you get a grilled chicken sandwich at Wendy’s with a baked potato, you’ve double-carbed yourself.
Most people do their cardio all wrong, particularly those who wish to lose bodyfat. As I’ve said in previous posts, 1 pound of muscle will burn an extra 50 calories per day at a resting state, so adding and preserving lean muscle mass is critical, yet people will train in a cardio zone which potentially burns muscle!
Here are some good rules of thumb for general weight loss as it relates to cardio training:
In summary, this method will not only assist in building cardio fitness, but will preserve lean muscle tissue. Depending on your level of fitness and your goals, it also doesn’t hurt to do a brisk walk on the treadmill or outdoors after intense training. At that point you will be in your fat burning zone. Finally, unless you are training for specific running, triathlon or swimming events, beware of too much high intensity cardio lest you cannibalize hard-earned muscle tissue! If you are training for endurance events, be sure to consume adequate calories, including quality carbs and sufficient proteins (see caloric expenditure formula in yesterday’s post.)
Do you really wanna know whether you’re consuming too many, or inadequate calories? Here’s the formula to get your resting metabolic rate based on height, age, and weight, and then your expenditure based on activity level.
The point is, if you’re consuming more calories than your daily expenditure, you’re going to be gaining weight most likely. If you wish to lose weight, as long as you are getting adequate vitamins, minerals, proteins, and nutrient-dense carbs in your diet, then you may cut your caloric intake by 250-500 calories per day to go into caloric deficit and lose weight. That’s only a bowl of ice cream or a couple of bowls of cereal!
Arthritis in all of its forms can present a painful if not serious mobility problem, yet it has been known for decades that exercise, prescribed and performed in the appropriate way, is helpful and can even help restore joint stability, mobility and range of motion.
For an individual with arthritis, pain may be a normal occurrence, but with a proper exercise program, symptoms can be reduced or diminished completely, leading to an enhanced quality of life. (Mayo Clinic Women’s HealthSource, December 2009)
My father was a physician specializing in the treatment of arthritis. He was more than just about prescribing drugs. He would have his patients on special stretching and exercise programs, most notably using exercise bikes etc. The results he would achieve, in combination with range of motion stretching and exercising, would be phenomenal. Patients who could barely get out of bed in the morning could do so on their own power and without intervention.
It’s important that we exercise in our 20s, 30s, and 40s to prevent many of the diseases of “old age”, but even more important that an appropriate exercise regimen be applied and adhered to daily after 50. For questions about this or any other exercise related items, you may contact me through fittransition.com.
Are you drinking enough water, particularly before you work out? A recent study published in the Journal of Applied Physiology suggests that a hypohydrated state will limit your results, or the body’s adaptation to resistance training.
These findings were further supported by a very recent study published in the European Journal of Applied Physiology (Jan 2010) which looked at resistance training performance in males exposed to heat but supplementing with a carbohydrate electrolyte drink (100% replenishment) and males dehydrated to the 3% level by means of pre-exercise hot bath. Male participants performed three sets to failure on the bench press, lat pulldown, overhead press, barbell curl, triceps press and leg press with 2 minutes recovery used between sets. In comparison, those men exposed to training stress but remaining hydrated using an electrolyte replenishment drink outperformed those men who exercised in a hypohydrated state. Similar to the previous article the group exercising in a hypohydrated condition experienced elevated heart rates, higher rates of perceived exertion and reduced performance common of low blood plasma and SNS detriments at the same relative intensities. -National Council on Strength and Fitness
So, how do I stay hydrated? It’s simple really. While I’m at work, I keep a full glass of water on my desk. It’s easy when you have a fridge with filtered water and an ice machine. However, a simple bottle, maintained three-four times per day from the tap will also do the trick. You just have to remember to keep the bottle handy and to take it with you to work in the morning.
It is also important to remember to drink small sips throughout your workout in between sets or groups of sets. This is particularly important if you are using energy, NO, or creatine supplements, as they not only have a dehydrating effect on the body but require water to properly process. Stay hydrated and enjoy better workouts and better results!
One of the keys to successful bodybuilding is the ability to add and maintain quality muscle and keep it. Unfortunately, you lose muscle at the expense of intense or large quantities of cardio! A bodybuilder with less than 10% body fat doesn’t have a lot of reserve to burn. There are a few exceptions - my freakishly strong baby brother just ran his first marathon in under 4 hours, and he still benches over 400 pounds - this is not usually the case however.
You burn too much glycogen during cardio sessions which go into the high intensity level, which would be defined as sessions which are closer to >80% of your maximum heart rate. You’re better off doing 20 minutes of cardio zone intensity then being done with it.
Balance your cardio intensity and duration with the addition of and retention of muscle, and as always, ensure you are eating adequate amounts of protein (.8 - 1.0 grams per pound of body weight for a bodybuilder) per day, spaced between at least six meals.
