Exercise is a Must for Arthritis Sufferers

One of the most effective ways of dealing with the pain and stiffness associated with arthritis is exercise.  Exercise has been shown to effectively prevent and treat most of the symptoms associated with all forms of arthritis.  If suffering from arthritis, some considerations for types of exercise include workouts that focus on flexibility and increasing the range of motion of the joints (such as gentle and restorative yoga), strength and resistance training (to increase the strength of the muscles that support the joints and for skeletal health) and low impact aerobic exercise (such as walking, biking, or swimming).  Water exercise is a great option and given that water is much denser than air, you'll experience less stress on the joints while exercising.  Water exercise, such as water walking and water aerobics, burns more calories than performing the same exercises on land.  Lack of activity actually increases pain and stiffness in sufferers, so make certain to get in the American Heart Association's recommended 30 minutes of exercise per day, 5 days per week to combat those nagging and painful symptoms.  Always go slowly while exercising and always, always, always consult your physician prior to beginning any exercise program.

I've written a more in depth article for July's newsletter on www.myfitnesstunes.com and I will share a link to that article as soon as it's published.

Stay Focused and Happy Training Y'all!!!!

What Supplements Should You Consider Using????

I often get asked if there are any dietary supplements out there that I use and recommend?  Now before I go any further here, I want to stress my position on supplements.  Supplements are just that....supplements, meaning that they are meant to supplement your diet and not to be used as a primary source of micronutrients or other needed substances.  Ideally, we should get all the nutrients that our bodies require for optimal functioning from the healthy and whole foods that we consume, yet realistically many days even the most dedicated of us miss the mark.  This is exactly where dietary supplements come into play.  Dr. Andrew Weil is a medical physician that I very much trust and respect and he states that supplements should be used as an insurance policy against gaps in our diet.  So here's the list of supplements that I use on a daily basis:

The first supplement that use is a quality whey protein powder.  Protein is the building block of muscle tissue, is necessary for recovery from exercise, and is used as energy by the body (although not the perferred source of energy...that's carbs).  Whey protein is easy absorbed and assimilated by the body and gets into the muscle tissues quickly.  It's a complete protein, meaning it provides us with the essential amino acids needed.  I use a whey protein powder mixed with water, almond milk or with Greek yogurt several times per day (especially before and after my hard weight training workouts) to increase my protein intake without adding an excessive amount of calories to my diet.  See my pervious blog post of the benefits of Whey Protein.

Secondly, I always take a quality multivitamin each day.  Mulitvitamins give us the needed vitamins and minerals for proper body functioning, including metabolism.  They help us in getting those micronutrients needed for heart health, improved circulation, bone health and in all other functions of the body.  See my previous post by searching for Consider Taking a Daily Multivitamin.

The third supplement I take daily is 2000 IU's of Vitamin D3.  Vitamin D is important for mood regulation and bone health among others benefits.  Dr. Weil suggests this amount each day and reports that most people actually suffer from a vitamin D deficiency.  See my previous blog post on Vitamin D and beating depression naturally.

The final supplement that I take daily is Fish Oil for the Omega 3 Fatty Acids it contains.  Check out the link to my article on Omega 3 Fatty Acid benefits here:
http://www.myfitnesstunes.com/explaining-omega-3s

Always talk with your trusted health care professional prior to adding or deleting supplements to your diet and as always........

Stay Focused and Happy Training Y'all!!!!!

How Much Protein To Build Muscle???

Might as well throw this out there, as it's a question that I've personally gotten and heard asked about a million times...."How much protein do I need to build muscle?" I have read some pretty ridiculous recommendations ranging anywhere from 50-75 grams for a 200 lb. weight lifter per day, to a whopping 300 grams per day for the same size person....yikes! Here's the simple answer and it has wor...ked like a charm for me each time I go through my muscle building cycle: Aim to consume 1 gram of protein per 1 pound of bodyweight each day. Simple enuff right!?! So guess what? If you're 200lbs. you'll shoot for 200 grams of protein per day. Adding a quality whey protein powder to your daily diet can go a long way in helping you get in the adequate amount of protein that you need to build muscle and recover from those strenuous workouts you do (you better be working hard)!

Need help designing a program to lose fat, increase lean muscle mass and get into the best shape of your life? Hit me up and I'll work with you to design a program that teaches you healthy nutrition, in addition to, effective workout routines that will produce serious results all while fitting into your budget! I do online training programs at discounted rates, as well as in-person training and coaching in the Western, NC area. If you know of anyone searching for a personal trainer, please pass this along to them!

Burn More Calories and Fat

Exercising right after waking up in the morning and prior to eating is a trick that bodybuilders and fitness folks have used for years as a way to increase fat loss. I first started hearing about this "trick" back in the day when I was training in the Gas-House, NC. I heard on the radio today that a study detailed in the British Journal of Nutrition found that those that exercised prior to eating breakfast each morning lost 20% more fat than those in the test that engaged in the same exercise routine after having breakfast. I'm just saying y'all, might be worth considering if your goal is to drop a few pounds!

Stay Focused and Happy Training Y'all!!!!!

Muscle Building and Recovery Snack!!!!

Very simple and incredibly yummy, combining a quality whey protein powder with Greek yogurt gives you a perfect muscle building, low fat, recovery-promoting snack that is as simple as it gets to prepare.  I love Body Fortress Super Advanced Whey Protein (gotta get the Chocolate Peanut Butter flavor) which gives me 30 grams of high quality protein with all essential and non-essential amino acids per scoop (they don't pay me to say that, although I wish they did).  This stuff is around $15 at Wal-Mart and it mixes well with milk, almond milk (my fav) or water.  Adding a scoop to one cup of Greek yogurt gives you close to 50 grams of protein, along with the valuable probiotics in the yogurt and a nice balance of carbs to really jump start recovery after an intense workout.  I like Cabot's Vanilla Bean Greek Yogurt, but there are as many varieties out there as one can imagine.  Some of you guys might prefer the fat-free Greek options available and the plain is almost as yummy when you mix in the whey powder.  Obviously the plain has a significantly lower sugar content which is something that many people need to be aware of, and yes there are sugar-free whey protein powders out there for y'all too :) This is also a great option as a mid-day snack or meal for those of you looking to start eating 5-6 smaller meals a day, verses the old 3 meals a day routine.  If you aren't doing that, you should be as a way increase your metabolism (read: burning calories) and maintaining a healthier and more stable blood sugar level throughout the day.

Stay Focused and Happy Training Y'all!!!!!!

Long Course Triathlon Race Day Nutrition Strategies

In this video I discuss some strategies regarding race day nutrition for half-iron and beyond distance triathlon racing. 

Explaining Creatine Supplements

Creatine is one of the most widely used sports supplements in the world of athletic competition.  Although bodybuilders and power lifters are typically associated with being the primary users of this supplement, athletes from ranging from sprinting to golf can be found using creatine in attempts to increase athletic performance.  Creatine is even used in the treatment of conditions and diseases such as Parkinson’s disease, congestive heart failure, arthritis, high cholesterol, and emotional illnesses including bipolar disorder and depression.  WedMD reports that creatine is also used to assist in slowing the negative effects of ALS (Lou Gehrig’s disease).

Believe it or not, I am so old that I remember when creatine supplements hit the market back in the 1990’s.  I even did a term paper on creatine monohydrate (the most popular variety of creatine supplements) back in my Exercise Physiology class in undergraduate school!  So what exactly is creatine?  Very simply, it is a compound that is used in energy production within the body, in the form of ATP (adenosine triphosphate).   The theory behind creatine supplementation is that it increases the amount of ATP available to the muscles, thereby helping to fuel high intensity exercise.  Creatine is naturally occurring and it is found in meat sources including red meat and some fish, but most of the creatine is destroyed in these sources once they are cooked.  The body also naturally produces creatine in the form of the amino acids L-arginine, glycine and L-methionine. 

So what’s all the buzz about in terms of increased athletic performance?  Understand that the main theory behind creatine, being that it is naturally produced and can be naturally derived from whole food sources, is this: More is Better.  There is research that suggests that it can help improve athletic performance in high intensity activities such as weight lifting and sprinting because of its suggested ability to increase ATP production.  Creatine is also promoted as a supplement that can increase muscle mass, and there is science to support this claim, particularly in those with injuries and diseases affecting the skeletal muscle.  It does not appear to be effective at increasing muscle mass in older adults over the age of 60.  Some other claimed benefits include aiding in the recovery from intense exercise, decreasing the amount of lactic acid build up after exercise, and an ability to decrease muscle fatigue.  Research shows that creatine does not improve endurance performs and that it does not have an anabolic effect on the muscles. 

Because creatine is found in red meat and fish, vegetarians and vegans typically have a lower amount of creatine in their bodies, therefore supplementation for this population seems to offer the most benefit.  Skeletal muscle can only store a certain amount of creatine and any excess consumed is excreted in the urine in a by-product called creatinine.

Insulin is needed in order for creatine to be transported and assimilated by the muscle tissue.  Many creatine supplements combine it with simple carbohydrate sources (sugar) to increase uptake, so a good deal of the supplements available are sports drinks and the consumer simply adds the supplement powder to water and drinks it.  Others suggest that you take the supplement with fruit juice.

There are some side effects to be aware of if choosing to add a creatine supplement to your diet.  High doses can have a negative impact on you liver and kidneys.  There is also some evidence that over-consumption can result in formaldehyde being formed in the body as a by-product (not good).  It also increases water retention, which can account for some of the increase in the appearance of muscle mass.  Other potential side effects include muscle cramps, stomach cramps, diarrhea, loss of appetite and nausea.  Always check with your healthcare provider before adding any supplement to your diet and always do your homework J  There is a potential for drug interactions if you’re currently using OTC or prescription medications, particularly those used to treat or manipulate kidney and liver functioning.

References:
www.webmd.com
www.wikipedia.com
www.altmed.about.com

Stay Focused and Happy Training Y’all!!!!!!!!!

Personal Training Services Available

Are you ready to take your fitness to the next level?  Whether it is weight loss, muscle building, toning, or athletic enhancement you're looking for, I can help you get there!  I also offer nutritional coaching and support, as well as, holistic wellness programs based on my philosophy of wellness detailed in my book Simply Wellness: Learning to Live a Wellness Based Lifestyle One Day at a Time (available now at amazon.com or just click the link at the top right corner of this page).  I'm based in Asheville, NC but also offer e-mail and Skype based programs at reasonable rates. I'm a serious trainer with over a decade's worth of research based and personal experience in the health and wellness industry and I can help you make serious gains!

Contact me by commenting on this blog or click the link to my personal training website at the top right of this page.

Weight Training for Muscle Growth

Let’s face it, most people lift weights to build muscle….am I right?  I’ve certainly talked about all of the other benefits of weight and resistance training in other posts and articles I’ve published on various websites, but I can’t say that I’ve dedicated a post to the one thing that most people equate with weight training, and that’s muscle building.  So today is the day y’all!  I can certainly say that the number one reason that I continue to lift weights is to increase strength and therefore increase muscle size.  At the same time, adding lean muscle to your body composition does wonders in terms of speeding up metabolism, so it’s a double-whammy in terms of helping you achieve a lean, toned appearance. 

There’s a guy out there that I’ve followed for years and I really, really dig his approach to weight training and strength building.  Mike O’Hearn (www.mikeohearn.com )is an all natural bodybuilder and 4x Natural Mr. Universe, American Gladiator, model and actor…not to mention a power lifter.  Yeah, a bodybuilding power lifter!  So his approach to weight training is this in a nutshell, you lift heavy using compound strength building movements such as the squat, dead lift, military press and bench press for low repetitions and stress increasing strength.  By doing so, your muscles can’t help but grow.  In other words you can’t increase strength without increasing muscle mass.  The 2^nd phase of his workouts after the initial power movements then targets more isolative bodybuilding exercises for higher repetitions such as cable crossovers, leg extensions, dumbbell flyes, calf raises, etc.  The 2^nd phase of each of his workouts target the muscle “pump.”  You gym rats know what that is.  Basically it’s just filling the muscles full of glycogen and getting that swollen pump sensation that higher rep work causes.  Those heavy exercises cause muscular trauma meaning that by going as heavy as possible for lower reps, you'll cause more micro tears to occur in the muscle fibers.  When the body repairs these micro tears, the muscle fibers actually regenerate and grow slightly as a result.  If you've never heard of this guy, I urge you to check him out.  Dude's the real deal in my opinion and although I've never met him, everyone says he is one of the nicest and most approachable guys out there in the business.  I am totally on-board with this approach and I’ve been using it in my own training since I first read a workout and nutrition plan that he designed back in my early undergraduate days.  I take a somewhat modified approach to his idea, but nonetheless the nuts and bolts of our philosophies are the same. 

I first and foremost design my own personal training plans around triathlon and endurance racing (although I prefer the lower end of the endurance realm such as Sprint Triathlons and 5k runs).  Therefore I keep in mind the importance of safety while I am hitting the weights and these days I am less inclined to use free weights and your somewhat more “risky” movements such as the free squat, as I don't want to risk injuring myself and effecting my ability to race.  An example of my current style of training is I use the hack squat “machine” and Smith Rack squat as modifications for the traditional raw squat and go heavy on leg presses for lower reps to increase strength and size.  I then add in my higher rep movements afterwards such as the leg extension, hamstring curls and seated calf-raises.  On my initial heavy exercises, I never push beyond 6 to 8 reps on the first 3 sets and keep the weight as heavy as possible and on my 4^th and final set, I aim for 2 to 4 reps with the heaviest weight I can move while maintaining form.  Same approach for chest, back, shoulders and arms.  I can tell you that my experience with my training approach has always gotten me the results I want.  Case in point: this winter during my off-season break from triathlon, I made the decision to add muscle and then cut back weight a bit as my races approached to have a stronger bike and run.  I was able to pretty easily add around 10 to 12 pounds of muscle between the months of October and February.  I increased quality calories in addition, which I will save for another post to fill you in on, but the training key.  I still currently weight train even now as my sports specific workload has increased, because I’ve simply cut back on the number of days I weight train per week.  I double-up on body parts in my workouts meaning I do chest and back one day and arms and shoulders on another day.  I don’t do leg work right now because of the amount of cycling and running that I am doing.  Even though my cardio work is through the roof, I have been able to preserve a nice amount of the muscle I gained during the winter months.  This translates into speed and power, particularly at the shorter distance races.  So think of it in this way using a diamond as an example.  You first use forceful, basic steps to find, excavate and then roughly cut the diamond into shape (that's the powerful strength and size building exercises).  You then carefully buff and polish the cut diamond in order to bring out the detail, shine and beauty of the stone (which is the isolative, high repetition exercises). 

I’ll talk more about nutrition for muscle gain in another blog post, but this should hopefully cover some of the basics for weight training to specifically target muscle growth J  It’s worked for me over the years and I’ve seen it work for others I’ve helped along the way.  E-mail me or comment any questions you have on any area I might have skimped on, but remember that it’s consistency that’ll get you the results you want!  You have to make getting in your workouts each week a habit, otherwise you can have the most well-designed program in the world, yet you’ll see no results! 

Here’s a couple shots of before and after my off season muscle building work:

Not the best example shot, but kinda gives the indication of how slim I got during the race season last year.

Here's after I began lifting using my training approach of heavy weights during this most recent off season (winter), which is after gaining 8 or so pounds of muscle I'd estimate.  I was about 75 days into my amped up weight training program at this point.

This shot shows that even by increasing caloric intake (including protein and quality fats), I was able to consitently add muscle mass while maintaining a relatively low body fat percentage.  Again I'll get into ways to approach nutrition for muscle gains in another blog really soon!!!  

Stay Focused and Happy Training Y’all!