For a long time now BMI has been used to determine if a person is a healthy weight. The cutoffs, as you probably have seen before are as follows:
* Underweight = <18.5 * Normal weight = 18.5-24.9 * Overweight = 25-29.9 * Obesity = BMI of 30 or greater
The truth is that BMI not an accurate assessment of body composition. The equation for BMI is a person's weight divided by his or her height squared. Nowhere in this equation is muscle mass distinguished from fat mass.
To further clarify: Two people have their BMI assessed and both score 26.5 (Overweight). Person A weighs 185 lbs and is 5'10", but has 30 lbs of fat. Person B also weighs 185 lbs and is 5'10", but only has 9.25 lbs of body fat (5% of total mass, about what elite athletes score) and the rest is lean muscle.
A more accurate assessment of body composition can be found by Hydrodensitometry Weighing (Underwater Weighing), Skin-fold Calipers (Anthropometry), BOD POD (Air Displacement), Bioelectrical Impedance, and a multitude of other ways.
Glycogen loading is a technique used to increase the glycogen stores in your muscles to levels far beyond their normal capacity. This will allow for greater endurance and energy during athletic events, workouts, races, or anything other physical activity. Using this technique you can almost double the amount of readily available fuel in your muscles as well as create an environment for hypertrophy (muscle growth). The stress that is placed on the muscle cell membranes trigger long-term growth.
It works like this:
Starting a week before competition or other athletic event, restrict your diet to 0.25 grams of carbs per pound of bodyweight each day. While restricting your carb intake, increase the duration of your exercise for four to five days. In a day or two before the activity, increase your carb intake to 4-5 g per pound of bodyweight and severely limit activity until the day of the event.
Once the event is over you can resume your normal diet.
Last summer in Shape Magazine Ashlee Simpson described the thirty minute workout that she uses. It was designed by Mike Alexander, owner of MADfit, a private training studio in Beverly Hills. Although it's old news, many of you may have missed it or forgotten.
"Her backyard has about 30 to 40 steps, so I have her jog down, do lunges for the length of the pool, jog back up the stairs, then do a set of squats," he explains." This allows her to become used to a routine that is versatile enough to be replicated wherever her career brings her.
When at home she follows this routine:
0-5 Walk, gradually increasing to a jog to warm up. 5-10 TRI-SET #1 Biceps curls (20 reps) Squats (25 reps) Jumping jacks (45 seconds) Repeat tri-set once. 10-15 TRI-SET #2 Triceps extensions with bridge (20 reps) Walking lunges (12 per leg) Jump rope (45 seconds) Repeat tri-set once. 15-20 TRI-SET #3 Squats with shoulder raise (20 reps) Step-ups onto a bench (20 reps per leg) High-knee jog in place (45 seconds) Repeat tri-set once. 20-25 TRI-SET #4 Reverse crunches (10 to 15 reps) Calf raises (20 reps) Plank pose (hold for 30 seconds) Repeat tri-set once. 25-30 Jog, slowly decreasing speed to a walk to cool down.
Post-workout meals are often forgotten or thought to be unnecessary. This can result in lowered results, especially if you are tying to bulk up. Once you finish working out you have about an hour window where protein synthesis and glycogen replenishment are the most active. If you miss this window it means that you will not recover to the full extent and achieve the optimal results from your workout.
You want to go for a 3:2 ratio of carbohydrate to protein. This can be achieved in many ways, but I find the easiest is to drink 2-3 cups of low-fat chocolate milk with a small amount of whey protein. Milk alone has almost the perfect ratio of carbs to protein, but drinking enough of it to get what your body requires after working out can be difficult and filling. The chocolate syrup adds to the carbohydrate count while the whey adds protein to make the drink more concentrated in terms of these nutrients.
The School of Biomedical and Health Sciences at Victoria University in Melbourne, Australia recently conducted a study on the effects of creatine supplementation on muscle proteins and force recovery after injury. What they found was that the Creatine Monohydrate supplemented group had significantly greater isokinetic (10% higher) and isometric (21% higher) knee extension strength during recovery from exercise-induced muscle damage. "The major finding of this investigation was a significant improvement in the rate of recovery of knee extensor muscle function after Cr supplementation following injury."
Cooke MB, Rybalka E, Williams AD, Cribb PJ, Hayes A. J Int Soc Sports Nutr. 2009 Jun 2;6:13.
In another study published in the Journal of Sports Nutrition and Exercise Metabolism on February 19, 2009, a research group from the College of Kinesiology, University of Saskatchewan, Saskatoon, SK, Canada found that the combined effects of conjugated linoleic acid, creatine, and whey protein supplementation was "beneficial for increasing strength and lean-tissue mass during heavy resistance training." They also noted that there were no changes in oxidative stress or kidney function from the supplementation.
According to the American Pain Foundation, up to 30 percent of Americans experience decreased quality of life, physical functioning and depression associated with chronic back pain. The typical response to back pain is to simply relax and rest, but this is almost entirely opposite of what you should do to remedy the problem. Others think that the best idea is to get surgery because they believe it is a "cure-all" sure fire approach.
"A study led by Dr. Madigan, published in the February 2009 issue of The Journal of the American Academy of Orthopaedic Surgeons, found that 90 percent of patients with low back pain arising from degenerative disc disease... recover with the aid of conservative treatment or without any treatment at all within six to 12 weeks. However, the study concluded that the most effective treatment is a combination of physical therapy and nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen (Advil, Motrin)."
According to lead researcher Stanley J. Bigos, MD, University of Washington professor emeritus of orthopedic surgery and environmental health, "Strong and consistent evidence finds many popular prevention methods to fail while exercise has a significant impact, both in terms of preventing symptoms and reducing back pain-related work loss."
In older adults the deepest layers of muscle in the core that are meant to support, cushion, and protect the spine are often weak due to lack of exercise, poor posture, and habitual slumping. The importance of strength training in core muscles such as the transversus abdominus, multifidi, and erector spinalis' play a vital role in reducing back pain. Strengthening these muscles allows for more support and stabilization or the spine.
In a study published on Feb. 7, 2009 by the Journal of Strength and Conditioning Research, participants with chronic back pain took part in a 16-week resistance training program. They showed a 60 percent improvement in pain and function levels compared to a mere 12 percent improvement by those who took part in aerobic training (jogging, walking, elliptical machine, etc.)
VO2 Max is the ability for your body to take in, process, use, and expel oxygen. It is used as a way of measuring cardiac ability. The precise measurement of this is actually quite a complicated process that involves a lab setting with analytical equipment hooked up to a subject on a treadmill. Luckily however a method has been developed that is within a +/- 5 ml/kg/min degree of accuracy. So, if through this method you compute your VO2 max to be 45 ml/kg/min, it is 68% likely that your actual VO2 max is between 40 and 50 ml/kg/min. Not bad for using no equipment at all other than a stopwatch and your fingers to read your pulse. This test is called the Rockport Walk Test.
To begin the test, do an easy warm-up and then walk as briskly as possible for one mile. As soon as you finish, record your heart rate using your pulse and the stopwatch.
You can either enter the data into this website, or compute it yourself using the actual equation stated below (this is the same equation that the website uses).
VO2 max (ml/kg/min) = 132.853 - (0.0769 x body weight in [pounds]) - (0.3877 x age [years]) + (6.3150 x gender [female = 0; male = 1]) - (3.2649 x 1-mile walk time [in minutes and hundredths]) - (0.1565 x 1-minute heart rate at end of mile [beats per minute]).
So how did you rate? Here is a website that lists the norms for cardiac ability.
Many people wish to improve their cardiac ability but when they step onto a piece of equipment such as a treadmill, bike, eliptical, etc. they just start exercising, and largely ignore their heart rate and the sophisticated devices installed on the equipment to monitor their HR during the workout. You have probably heard it before, but here it is again: Cardio exercise conducted at 70% - 85% of your maximal heart rate is the target range for improving cardiac ability.
So how do you know what this range is? Here is the equation: For the lower limit (what you should not let your heart rate drop below) can be found by: .7 x (220-age)
For the upper limit (what you should not continuously let your heart rate go above) can be found by: .85 x (220-age)
So, with these equations we can say for example: A 54 year old man wants to improve his cardiac ability. He should stay between (.7 x (220-54)) = 116.2 BPM and (.85 x (220-54)) = 141.1 BPM.
If you are like most of the population then you know that after a long day at work it can be a painful task to leave the house after you get home to hit the gym. Lucky for you, there are many great exercises you can do right at home to fill in the days that you can't get to the gym.
1. The pectoral muscles, or "Pecs", as they are commonly referred to, can be built with old fashioned push-ups. Your hands should be shoulder width apart, and your body flat like a board (or knees bent if you are having difficulty). You should concentrate on getting as close to the ground with your chest as possible (like when you are doing the bench press you bring the bar right to your chest). Do as many as you can, take a minute break, and then repeat for two more sets.
2. Your abdominals can be some of the hardest and most difficult muscles to build and tone and standard crunches often end up targeting the wrong muscles. The Plank is an exercise where you lie face down on the floor resting on your forearms with your elbows shoulder width apart. Raise up onto your toes and rest on your forearms. Keep your body as flat as possible, and hold this position for a target time (say 60 seconds). While in this position, continually contract and release your abdominals while keeping your body as straight as possible. Repeat this exercise for two more sets.
3. The triceps are a group of muscles that can be targeted by doing triangle push-ups. Triangle push-ups are very similar to regular push-ups, but you put your hands close together and make a triangle between your index fingers and thumbs. Concentrate on contracting your triceps to raise off the floor instead of using your chest.
4. The Latissimus dorsi, or "Lats" as they are commonly known as, can be trained at home with pullups. Many companies sell pull-up bars that are easily installed in doorways - just make sure they are properly secured before using or you could end up in a painful situation. The most common mistake people make when doing pull-ups is not letting their body down far enough. Make sure you let your body go all the way down before pulling back up. You want to hang with your arms straight between each pull-up. If you don't do this you are only cheating yourself and will not see the results you could have if you did the exercise properly.
All of these exercises will also target support muscles and various other muscles of the body. The muscle groups targeted in this article do not fully comprise all of the muscles in the body, but should give you enough of a workout to tide you over until you can hit the gym and get a complete workout.
With all of the commercials and advertisements in the media today it is hard to sort through the bias to determine what is actually the best diet schedule to follow. All of these diet programs suggest different ratios of carbohydrates to protein, so what one is right and what ones are just trying to sell snake oil?
Thanks to a recent study we have some more insight into which diets work the best. In the experiment, 161 obese participants were assigned to different groups:
Group 1 = no exercise + no diet control
Group 2 = no diet + exercise group
Group 3= high energy (2,600 kcal), high carbohydrate, low protein [2,600 kcal; 55:15:30 %] [kilo calories; % carbohydrate: % protein: % fat]
Group 4= a very low carbohydrate, high protein [1,200 kcal; 7:63:30 %]
Group 5=a low carbohydrate, moderate protein [1,200 kcal; 20:50:30 %]
Group 6= a high carbohydrate, low protein [1,200 kcal; 55:15:30 %]
Participants in exercise groups performed a pneumatic resistance, circuit training program three times per week.
The results found that fat loss after 14 weeks was significantly greatest in Group 4 (-5.2% body fat, -3.2 kg), Group 5 (-4.0% body fat, -1.9 kg) and Group 6 (-3.8% body fat, -2.1 kg). All exercise groups improved significantly in muscular fitness. Leptin levels decreased in all groups, except for group 1, after two weeks of dieting and remained lower throughout the 14 week program. Participants noted that exercise resulted in significant improvements in quality of life and body image when evaluated.
The conclusion from this study is that a very low carb, high protein diet (1,200 kcal; 7% carb: 63% protein: 30% fat) is the most effective regiment to follow when combined with exercise for weight loss. Please note however that this does NOT mean no carbs and no fat. Carbohydrates and fat are important and play vital roles in the human system. As always, consult your physician before starting any dieting or exercise routine.
- Kerksick C, Thomas A, Campbell B. Nutrition & Metabolism 2009, 6:23doi:10.1186/1743-7075-6-23. Published May 14, 2009.
In a recent study conducted by The University of Western Ontario, the effects of short-term high-intensity interval training versus continuous training on oxygen utilization (VO2) , muscle deoxygenation, and exercise performance were measured. What they found was truly amazing.
"Both short-term high-intensity interval training (HIT) and continuous endurance training (END) showed similar training-induced adaptations with respect to exercise performance, VO2 kinetics, HR kinetics, LT and L, with no differences occurring between training programs... These results suggest that VO2 kinetics (and muscle O2 utilization kinetics) is influenced similarly by both training programs and that the early adaptation begins as early as after 2 training days."
The High Intensity Interval training "consisted of a 5 min warm-up followed by 1 min exercise at 120% of the pre-training WRmax (maximal work rate) followed by 1 min “loadless” cycling. This interval was repeated 8 times on training days 1 and 2 and progressed to 12 repeated intervals by the eighth session."
The Continuous Endurance Training consisted of "90-120 min cycling at an intensity equivalent to 65% of the pre-training VO2 max."
So, what does this mean to you? It all boils down to this:
High Intensity Interval Training (HIT) shows very similar effects on cardiac ability and muscle oxygen utilization to Continuous Endurance Training (END) , in ∼90% less time! Although this is not a suggested way to achieve weight loss goals, it is a sure fire way to increase your exercise performance and VO2 max. Given that free time is becoming harder and harder to come by, this is an excellent method to achieve a good fitness level and reduce your risk for a multitude of diseases including CHD, COPD, diabetes, etc. in a short amount of time.
-Bryon R McKay, Donald H Paterson, and John M Kowalchuk. Effect of Short-Term High-Intensity Interval Training versus Continuous Training on O2 Uptake Kinetics, Muscle Deoxygenation and Exercise Performance. Journal of Applied Physiology, (May 14, 2009). doi:10.1152/japplphysiol.90828.2008.
5. A moderate intensity, consistent exercise routine can boost your immune system and keep you healthier. During moderate exercise, immune cells course through the body rapidly and are better able to target and neutralize viruses and bacteria. The immune system generally returns to normal within a few hours after exercise, but a consistent routine will make these effects longer lasting. Intense endurance exercise tends to have the opposite effect- making you more susceptible to bacteria and viruses.
4. Exercise raises your metabolism for up to 36 hours after you finish. This means that for 36 hours after you finish your workout your body will be burning extra calories.
3. Exercise gets you high. During exercise the pituitary gland releases excessive amounts of endorphins- natural painkillers and mood elevators that have similar effects on the brain as opiates.
2. It actually makes you smarter. Lab tests have shown that exercise increased oxygen flow to the brain making it more efficient. On top of this, it has been shown to cause neurogenesis- the process where neurons are created. Until recently this was thought to stop after full brain development and be uncontrollable, but scientists have found that exercise causes the growth of new neurons in the brain. So in essence, exercise boosts memory and processing speed and actually gives you a smarter brain.
1. It increases sex drive. Tests have shown that exercise boosts your libido and increases blood flow to both male and female genitalia. This means higher sensation and stronger, larger erections.
1. Hit the gym, and when you're there push yourself. Don't waste all of your time and energy on running and/or cardio. This is good for a warm up, but focus 80% of your routine on lifting weights. Do a 5 minute run followed by 5-10 minutes of stretching, and then get into your lifting. Do 7-9 reps at 70-80% of your max for 3 sets for each different lift. Take a minute between each set and get a sip of water.
2. When lifting, concentrate on going slower as you go through the eccentric motion of the lift (the motion where the muscle you are targeting is getting longer). For example, during a bicep curl go slower as you release the weight down than when you brought the weight up toward your bicep.
3. Eat...A lot. When bulking up, you need to make sure that you are in a positive calorie intake for the day. Working out burns a lot of calories so not only do you need to eat to satisfy your normal daily intake, but you need to replace the extra calories burned during your workout, plus take in extra calories for building the muscle. Concentrate on a diet that takes in 1-2 grams of proetin and 2-3 grams of carbohydrates for every pound of body weight. Make sure to eat within an hour of working out as this is the time when your muscles will absorb the most glucose to replenish the stores that it lost during the workout. Glucose, or glycogen as it is called when it is stored in your muscle, is the main fuel that your muscles use for energy. For this post workout meal stick to the 1:3 or 2:3 ratio of protein to carbs.
4. Drink plenty of water. Water is essential to proper nourishment and is quickly diminished by your body when you are on an intense workout routine. Make sure to drink enough water so that throughout the day your urine has only a slight yellow tint to it, if not almost clear. Also make sure your electrolyte levels are where they need to be. Gatorade and powerade both are electrolyte replacement beverages that can be used during or after your workout to maintain these levels.
5. Avoid excessive alcohol consumption and get enough rest. Alcohol dehydrates you and if you are trying to nourish your muscles after a workout this is not what they need. Rest is very important because during sleep your body goes into recovery mode. On top of this, the highest release of growth hormone comes while you are asleep.
We all know that one of the most common New Years resolutions is to get in shape. So, how do we go about this? To start, you must know the basics.
For weight loss, calorie intake < calorie expenditure.
Drink water or 1% milk instead of soda, Powerade, Gatorade, or other sugar-loaded beverages. Many people also do not know that sugar is converted to fat if it is not burned, as are all carbohydrates, so avoid foods loaded with sugar and high fructose corn syrup.
and eat baked or grilled lean meats rather than fried. Buy leaner hamburg for burgers, or a better cut of meat with less fat on it. Fish is also very good for your system because it contains high amounts of Omega-3 fatty acids- substances shows to lower your risk for cardiac problems, as well as providing anti-aging and cancer fighting properties.
DO NOT follow diet programs that restrict carbohydrates completely. This is very dangerous for your health. Think about carbs as the gas for your body. We almost entirely rely on carbohydrates for everyday function. Our brains especially rely on carbohydrates for proper function. It is true that without carbs our bodies will begin breaking down fat for energy, but what they don't tell you is that this can lead to a serious life threatening condition known as Ketoacidosis. This can lead to nausea, confusion, coma, and even death.
These tips will help you lower your calorie intake and make it easier to lose weight while still being able to eat the foods you like
Another bit of advice is that caffeine gears your body to burn more fat that carbohydrates, so a cup of coffee an hour or two before your workout will help you burn a few extra calories, as well as give you more energy for better results. Be careful however that you are not taking other stimulants combined with caffeine during workouts (such as ephedra) because this can be VERY dangerous and possibly fatal.
Make sure to drink a glass of water about 30 minutes before your workout, especially if you have caffeine in your system. Caffeine (along with alcohol) is a diuretic which means is causes your stomach to not absorb water. During your workout, don't take giant mouthfulls of water, no matter how appetizing it is at the time. This will lead to cramps. Instead, take frequent, small sips of water throughout your routine. Proper hydration is essential to getting a good workout!
I have created this blog to answer specific questions regarding your workout routines, diets, exercises, or anything else health/fitness related. I strongly believe that there should be a free, reliable source for this information so that anyone can achieve a healthy lifestyle, not just those who can afford a personal trainer. Please feel free to post about your own routines, diets, or anything else that you feel will be beneficial to other readers in addition to questions. Thanks!
I am a Certified American College of Sports Medicine (ACSM) personal trainer and graduate of the University of Massachusetts Amherst with a BS in Kinesiology. Most people do not have the benefit of having a personal trainer to answer questions regarding their health, exercise routines, or dieting, so I made this blog to provide free answers to your questions to help you get the body and lifestyle you want.
