Prior to and during the 2008 Beijing Olympics Games, 15 Greek athletes, including weightlifters, tested positive for methyltrienolone, a particularly rare anabolic steroid. Currently, Olympic athletes caught using performance enhancing drugs serve a suspension and are banned from competing for a determined amount of time. But once the suspension is lifted and doping tests come back clean, is the playing field fair once again?
Maybe not. A new study shows anabolic steroids provide a competitive edge in power lifting--years after doping has ended.
Swedish researchers tested three groups of power lifters: One that had used anabolic steroids for long periods but stopped years ago, another group that didn’t use steroids at all, and a third that was currently taking steroids.
They found that while physical traces of the drug no longer remained in the athletes that had stopped taking the drugs, changes in the shoulder and quadriceps muscles still gave lifters an advantage years later.
Unlike weightlifting, which is a dynamic sport, power lifting is a static one that requires the use of a heavy weights to perform three reps each for the squat, bench press and deadlift. The use of anabolic steroids can add more nuclei to the muscle and enhance type IIB muscle fiber size, which is what power lifters rely on for their sport.
"Based on the characteristics between doped and non-doped power lifters, we conclude that a period of anabolic steroid usage is an advantage for a power lifter in competition, even several years after they stop taking a doping drug," lead researcher Dr. Eriksson said.
Why does this matter to you? Whether you're a professional athlete or not, the study demonstrates the playing field may never be even, despite the best anti-doping efforts by governing sports bodies.
September 30, 2008
September 29, 2008
Recipe Radar: Egg White French Toast
Chris Colucci recently interviewed diet coach Tad Inoue for FigureAthlete.com. Inoue provided a recipe for egg white French toast from The Diet Recipe Book--and it is absolutely delicious, so I thought I'd share it. Warning: This is a low-car recipe that doesn’t actually involve bread.
Take one cup of egg whites, stir in some cinnamon to taste and a touch of vanilla extract. Mix all the ingredients together, pour into a non-stick skillet, and cook it like a regular omelet.
Once plated, you can give it a little bit of I Can't Believe It's Not Butter spray, add a tad more cinnamon, one or two tablespoons of sugar-free syrup, and top with sliced fresh strawberries.
"It tastes like there's carbs in it, but there's really almost none. It's just egg whites and cinnamon. It smells like you're making French toast in the house," Inoue promises. "It's all protein, with maybe 5 grams of carbs, depending on how many strawberries you put on it."
When I tried this recipe myself, I didn't have any strawberries so I added a tablespoon of slivered almonds. I am sure it was equally delicious.
Why does this matter to you? Because this is a great breakfast for your non-workout days when you need to cut back on carbs.
Take one cup of egg whites, stir in some cinnamon to taste and a touch of vanilla extract. Mix all the ingredients together, pour into a non-stick skillet, and cook it like a regular omelet.
Once plated, you can give it a little bit of I Can't Believe It's Not Butter spray, add a tad more cinnamon, one or two tablespoons of sugar-free syrup, and top with sliced fresh strawberries.
"It tastes like there's carbs in it, but there's really almost none. It's just egg whites and cinnamon. It smells like you're making French toast in the house," Inoue promises. "It's all protein, with maybe 5 grams of carbs, depending on how many strawberries you put on it."
When I tried this recipe myself, I didn't have any strawberries so I added a tablespoon of slivered almonds. I am sure it was equally delicious.
Why does this matter to you? Because this is a great breakfast for your non-workout days when you need to cut back on carbs.
September 28, 2008
Lessons in Lunging
If you do lunges you....still won't look like this, its genetics baby!
Originally uploaded by dk_bohn
In the case of the reverse lunge, technique flaws undermine the value of the exercise. Cressey points out 2 common technique mistakes with reverse lunges.
"Weakness and/or poor recruitment of the hip abductors and external rotators--primarily the glutes--are a big problem for a lot of people," Cressey explains in T-Nation's 5 More Common Technique Mistakes. "Ask anyone who knows a lick about ACLs, and they'll tell you that poor hip abductor and external rotator strength, and the resulting tendency toward valgus stress (knock-knees, in layman's terms) is a big risk factor for some serious knee issues."
Cressey suggests making sure your right hip doesn’t slip into adduction when lunging back with your left leg. Imagine there’s a line on the floor between your legs and ensure your legs stay on either side of that line.
Another issue he often sees is short strides, usually caused by tight hips. "You'll see a lunge with more front-leg knee flexion and zero hip extension on the leg that steps back," Cressey notes. "It's actually something you see in bodybuilders, only they do it intentionally to emphasize their quads.
"What I like to see instead is a more vertical trunk position with the back leg's knee behind the hip. In other words, the hip is extended, and the hip flexors are stretched," he adds. "By flexing the trunk, they can avoid stretching the trailing leg hip flexors--even though the stride length is the same."
Why does this matter to you? Because executing a lunge in proper form will lessen the likelihood of injury and increase strength and flexibility. Next time you perform a reverse lunge, increase your stride length and open up your back hip. And while most of us know not to allow the front knee to extend passed our toes, make sure it is never behind your foot either!
September 26, 2008
A Square a Day Keeps the Doctor Away
Have you heard the one about dark chocolate having health benefits? It's not a joke, it's actually true. But that doesn’t mean you should eat a chocolate bar everyday, and here’s why.
A study published in the Journal of Nutrition found that dark chocolate can significantly reduce the inflammation that leads to cardiovascular disease.
According to the research, patients with low amount of C-reactive protein in their blood have lower levels of inflammation. And people who eat dark chocolate regularly, in small servings, have significantly lower levels of C reactive protein.
How small is small? Very small! The ideal amount, according to the study, is 6.7 grams (0.23 ounces) per day.
Since a typical Hershey dark chocolate bar weighs about 43 grams, you would benefit from eating a single bar over the course of 6 1/2 days.
Milk chocolate, meanwhile, did not appear to have the same benefits.
Why does this matter to you? Because you want to reap the health benefits of dark chocolate, not the detriments of its calories. Don't eat a chocolate bar under the guise that it's good for your heart! A small square a day is best.
A study published in the Journal of Nutrition found that dark chocolate can significantly reduce the inflammation that leads to cardiovascular disease.
According to the research, patients with low amount of C-reactive protein in their blood have lower levels of inflammation. And people who eat dark chocolate regularly, in small servings, have significantly lower levels of C reactive protein.
How small is small? Very small! The ideal amount, according to the study, is 6.7 grams (0.23 ounces) per day.
Since a typical Hershey dark chocolate bar weighs about 43 grams, you would benefit from eating a single bar over the course of 6 1/2 days.
Milk chocolate, meanwhile, did not appear to have the same benefits.
Why does this matter to you? Because you want to reap the health benefits of dark chocolate, not the detriments of its calories. Don't eat a chocolate bar under the guise that it's good for your heart! A small square a day is best.
September 25, 2008
Is This Enough Water?
Everyone's heard of this rule of thumb: Drink 8 glasses of water a day. Does that mean you should chug a huge jug of H2O daily? Not necessarily.
The Institute of Medicine of the National Academies recommends women drink 91 ounces a day, and men 125 ounces. But water can come from a variety sources--not just your tap.
Generally, about 45 to 50 percent of daily water intake comes from drinking fluids, and about 35 percent from eating food. Fruits and veggies, for example, are loaded with water. You can also get water from juice, milk and coffee. Yes--a cup of java!
"They provide fluids just like any beverage. A slightly greater percentage of the ingested fluid may be urinated, but it's still providing water," sports nutritionist Nancy Clark tells Active.com, adding, "People who are used to drinking caffeinated beverages get accustomed to the caffeine and don't urinate more fluid than they consume via their coffee or tea."
The other 15-20 percent comes from water metabolism, where water is formed in the body by the oxidation of hydrogen in foods, including the metabolism of fat.
And remember, water needs are different for everyone and are influenced by body size, sweat rate, and physical activity. When you exercise, for example, your body regulates its core temperature by sweating.
Why does this matter to you? Depending on age and body composition, our bodies are composed of 50-75 percent water, so it's important to balance the amount of fluid we take in with the amount we excrete. But don't stress out about it--if you eat healthily and include plenty of fruits and vegetables in your diet, having a glass of water with meals and exercise should meet your needs.
September 24, 2008
Should You Exercise During Pregnancy?
Yes! Doctors use to restrict the amount and type of exercise pregnant women could do, but that's all changed.
The American College of Obstetricians and Gynecologists advocates exercise for pregnant women. In fact, the ACOG recommends pregnant women become active and exercise for at least 30 minutes a day. That's because exercising during your pregnancy improves posture, strength and endurance, helps reduce backaches, and improves your mood and energy. Exercise may also help prevent or treat gestational diabetes.
But how much exercise should you do, and what kind?
"If you are active now, pregnancy need not cause you to alter your fitness routine," the ACOG book advises. "If you have not been active, now is a good time to start." Several sports that are safe during pregnancy, even for beginners, include walking, swimming and cycling. Some exercises are safe in moderation for women who did them before pregnancy, such as running and weight training.
But pregnancy will cause changes in your body that will affect your ability to exercise.
Hormones produced during pregnancy, for example, may cause the ligaments to become relaxed, making them susceptible to injury. The extra weight in the front of your body also shifts your center of gravity, which can make you less stable. And the extra weight will make your body work harder than before, so don't overdo it. The ACOG suggests exercising moderately so you don't get tired quickly.
So does that mean you should monitor your heart rate when exercising?
The American College of Obstetricians and Gynecologists advocates exercise for pregnant women. In fact, the ACOG recommends pregnant women become active and exercise for at least 30 minutes a day. That's because exercising during your pregnancy improves posture, strength and endurance, helps reduce backaches, and improves your mood and energy. Exercise may also help prevent or treat gestational diabetes.
But how much exercise should you do, and what kind?
"If you are active now, pregnancy need not cause you to alter your fitness routine," the ACOG book advises. "If you have not been active, now is a good time to start." Several sports that are safe during pregnancy, even for beginners, include walking, swimming and cycling. Some exercises are safe in moderation for women who did them before pregnancy, such as running and weight training.
But pregnancy will cause changes in your body that will affect your ability to exercise.
Hormones produced during pregnancy, for example, may cause the ligaments to become relaxed, making them susceptible to injury. The extra weight in the front of your body also shifts your center of gravity, which can make you less stable. And the extra weight will make your body work harder than before, so don't overdo it. The ACOG suggests exercising moderately so you don't get tired quickly.
So does that mean you should monitor your heart rate when exercising?
That depends on your workout intensity and goals. According to Fit Pregnancy magazine, aiming for a target heart rate can help you work out at an appropriate level. Check out Fit Pregnancy's Ask the Experts chart to match your fitness level and target heart rate.
Why does this matter to you? If you're pregnant, or planning on it, exercise will not only help keep you fit during your pregnancy--it will also make it easier for you to get back in shape once the baby's born. But make sure to check out the ACOG's general guidelines for a safe and healthy exercise program--and always discuss it with your doctor ahead of time.
September 23, 2008
Why Exercise Alone Won’t Cut It
You find the buffest guy in the gym and copy his workout routine, down to his 4/0/2 tempo. But after 6 weeks, you still have a bit of pudge around your midsection and you don’t look anything like the muscle-bound guy whose workout you’re doing. Maybe you should try copying his diet, too.
"The difference is the big and ripped guys are the ones who're getting it done in the kitchen," says veteran trainer Justin Harris. "You can't create muscle out of thin air. If you don't supply the nutrients, forget to eat, or don't follow the plan consistently, you're not going to be accomplishing shit."
"The difference is the big and ripped guys are the ones who're getting it done in the kitchen," says veteran trainer Justin Harris. "You can't create muscle out of thin air. If you don't supply the nutrients, forget to eat, or don't follow the plan consistently, you're not going to be accomplishing shit."
If you want results, you need to take your nutrition as seriously as your workouts. "We choose 'train harder' over 'eat better,' convincing ourselves that more exercise is what we need to get the body we want," Nate Green explains in Stupid Things Young Guys (and Some Older Guys) Do in the Kitchen.
Here are 5 great eating tips from Green:
· Eat 5 to 7 meals per day
· Eat protein at every meal
· Get most of your carbs in the morning
· Eat a healthy amount of good fats
· Have a lot of protein and carbs after a training session
Read my post It All Boils Down to Nutrition for more about the importance of diet.
Why does this matter to you? Because a lean and athletic physique is built on 80 percent nutrition. So don’t mess up your training with poor nutrition! Eat enough of the right foods, ditch anything junk or processed, and know when to push away from the table.
September 22, 2008
Why Trix Are for Kids
Losing weight doesn’t have to mean being hungry all the time—even if you stay within or slightly below your daily caloric intake. And if you eat between 5 to 8 clean meals and snack ever day, you will be eating about every 3 hours.
Men's Health magazine offers some good tips on losing weight without going hungry, including:
1. Always Eat a Man's Breakfast. No more Lucky Charms--you want some protein and fat. Scrambled eggs and a few sausage links will keep you fuller longer than an airy doughnut will.
2. Eat More! We're talking three good snacks and three healthful meals. But what do you serve during the bowl game if you can't have chips and dip? Mixed nuts--especially almonds--will satisfy your craving for something crunchy while helping to build muscle.
3. Just Say No to Starches. Foods like pasta, white bread, and potatoes make you fat. If you must have pasta, make yours whole-wheat. Same goes for bread, and swap white potatoes for sweet potatoes. Just don't eat too much!
4. Lift Weights. Yes, you have to hit the gym, and no, lifting beer cans during happy hour doesn't count. The muscles you build will not only improve your performance, they'll stoke your metabolism so you burn calories long after your workout is over.
5. Think Before You Eat. Don't just stuff your face with the stale cookies left over from the holidays, eat what tastes good and what's good for you. Take your time eating; you'll stay fuller longer.
Why does this matter to you? Because if you’re still spending Saturday mornings on the couch watching cartoons with a bowl of Trix, you’re either 6—or in desperate need of diet advice! Follow these 5 tips consistently and you’ll drop weight and keep it off.
For more, check out 10 Easy Ways to Lose Weight Without Starving.
Men's Health magazine offers some good tips on losing weight without going hungry, including:
1. Always Eat a Man's Breakfast. No more Lucky Charms--you want some protein and fat. Scrambled eggs and a few sausage links will keep you fuller longer than an airy doughnut will.
2. Eat More! We're talking three good snacks and three healthful meals. But what do you serve during the bowl game if you can't have chips and dip? Mixed nuts--especially almonds--will satisfy your craving for something crunchy while helping to build muscle.
3. Just Say No to Starches. Foods like pasta, white bread, and potatoes make you fat. If you must have pasta, make yours whole-wheat. Same goes for bread, and swap white potatoes for sweet potatoes. Just don't eat too much!
4. Lift Weights. Yes, you have to hit the gym, and no, lifting beer cans during happy hour doesn't count. The muscles you build will not only improve your performance, they'll stoke your metabolism so you burn calories long after your workout is over.
5. Think Before You Eat. Don't just stuff your face with the stale cookies left over from the holidays, eat what tastes good and what's good for you. Take your time eating; you'll stay fuller longer.
Why does this matter to you? Because if you’re still spending Saturday mornings on the couch watching cartoons with a bowl of Trix, you’re either 6—or in desperate need of diet advice! Follow these 5 tips consistently and you’ll drop weight and keep it off.
For more, check out 10 Easy Ways to Lose Weight Without Starving.
Eat Less, Live Longer
Do you eat to feed your body--or your mind? Correctly calculate how many calories your body needs in day and you may be surprised at how low the figure is. That's because most of us don’t eat what we need, we eat what want. And the difference between the two--the calorie surplus--is what leads to weight gain.This weekend, Fareed Zakaria interviewed Lee Kuan Yew, the first Prime Minister of Singapore from 1959 to 1990, on CNN's GPS. Lee is responsible for turning Singapore, which became independent in 1965, into one of the economic centers of the world thanks to his astute economic policies. He's 85, but you would never guess it.
During the course of the interview, Zakaria asked Lee about his secrets to longevity and success.
"Your life span depends on what you've inherited from the two helixes you got from your mother and father," Lee responded, adding, "I take every day as it comes. I see the sun rise, I see the sun set. I eat less than I want to. I swim and I cycle. I sleep well of nights, and I enjoy my work."
At 85, he exercise, rests, and eats less than he wants to.
What Lee understands is that retirement doesn’t mean letting your body go and overindulging. If anything, those behaviors will only shorten your life span.
If I ate what I wanted to, I'd be chowing down brownies and grilled cheese sandwiches every day. But I am learning to eat for fuel based on what my body needs.
If it helps, think of your body as a car: Once you've filled your tank, would you keep pumping gas into it, letting fuel spill out everywhere? And would you purposely select a bad fuel that would corrode your engine? Of course not--yet we regularly overfeed our bodies and intentionally make bad food choices. We treat our cars better than our bodies!
Why does this matter to you? We all need to take a page out of Lee's book: Exercise, rest and don't eat in excess. And by that I don't mean severe caloric restriction, but feeding your body what it needs to maintain a normal, healthy weight.
September 21, 2008
Sugar: My Genes Made Me Do It!
I could enter a pie eating contest and win, or at least place. I couldn’t scarf hot dogs, like competitive eater Takeru Kobayashi (pictured here showing off his awesome six pack abs), but something sweet, yes.
That’s because when I eat sugar, I can’t stop. And don’t call it a "sweet tooth," because that’s just patronizing. Rather than satisfy me, a small square of Lindt Excellence Dark Chocolate will likely trigger a binge that will end with me passed out in an alley covered in candy foil—with no memory of how I got there.
Nothing is too sweet for me. Some of my earliest memories include locking myself in the pantry to polish off a box of Christie’s Fudgee-O cookies, and eating candy until I was literally sick. And I wasn’t even a fat kid--I was actually scrawny!
Not much has changed--I still have a sugar issue and I am still a bit scrawny. I keep my addiction at bay with a Draconian diet that has barely any sugar in it, with the exception of fruit in pre- and post-workout recovery meals. I’ve always joked that when it comes to sugar, there’s a short circuit in the wire from my stomach to my brain, and the message that I’m full never gets transmitted.
The language in my explanation may have been sophomoric, but I was on to something. A study published in Physiological Genomics found that people with a variation in gene called GLUT2 consume more sugar than those without it.
The study revealed GLUT2 may be related to glucose sensing in the brain, which signals us to stop eating when our blood sugar gets high. The gene variant wasn't tied to fat, protein, or alcohol consumption.
"But that doesn't mean that the GLUT2 gene variant drives people to binge on sugar--or that everyone with a sweet tooth can blame the GLUT2 gene. Observational studies like this one don't prove cause and effect," WebMD Health News' Miranda Hitti explains.
Researchers, however, argue that the GLUT2 gene deserves further study, including developing personalized dietary advice based on individuals genetic profiles.
Why does this matter to you? If you’re like me and have a tendency to fall off the clean-eating wagon every time you consume a granule of sugar, modify your diet and exclude foods that bring on bad behavior rather than fall victim to it. Sugar is nutrient-void, so you won’t be eliminating anything your body needs. If you must use a sweetener, use raw organic honey or unsweetened apple sauce.
That’s because when I eat sugar, I can’t stop. And don’t call it a "sweet tooth," because that’s just patronizing. Rather than satisfy me, a small square of Lindt Excellence Dark Chocolate will likely trigger a binge that will end with me passed out in an alley covered in candy foil—with no memory of how I got there.
Nothing is too sweet for me. Some of my earliest memories include locking myself in the pantry to polish off a box of Christie’s Fudgee-O cookies, and eating candy until I was literally sick. And I wasn’t even a fat kid--I was actually scrawny!
Not much has changed--I still have a sugar issue and I am still a bit scrawny. I keep my addiction at bay with a Draconian diet that has barely any sugar in it, with the exception of fruit in pre- and post-workout recovery meals. I’ve always joked that when it comes to sugar, there’s a short circuit in the wire from my stomach to my brain, and the message that I’m full never gets transmitted.
The language in my explanation may have been sophomoric, but I was on to something. A study published in Physiological Genomics found that people with a variation in gene called GLUT2 consume more sugar than those without it.
The study revealed GLUT2 may be related to glucose sensing in the brain, which signals us to stop eating when our blood sugar gets high. The gene variant wasn't tied to fat, protein, or alcohol consumption.
"But that doesn't mean that the GLUT2 gene variant drives people to binge on sugar--or that everyone with a sweet tooth can blame the GLUT2 gene. Observational studies like this one don't prove cause and effect," WebMD Health News' Miranda Hitti explains.
Researchers, however, argue that the GLUT2 gene deserves further study, including developing personalized dietary advice based on individuals genetic profiles.
Why does this matter to you? If you’re like me and have a tendency to fall off the clean-eating wagon every time you consume a granule of sugar, modify your diet and exclude foods that bring on bad behavior rather than fall victim to it. Sugar is nutrient-void, so you won’t be eliminating anything your body needs. If you must use a sweetener, use raw organic honey or unsweetened apple sauce.
September 19, 2008
Should You Have a Cheat Treat?
The weekend is upon us, and for many weightlifting enthusiasts, that means indulging in a cheat meal meant to fuel the metabolic fire. For others, a forbidden treat once a week staves off the possible lunacy brought on by continual squeaky-clean eating. But is a cheat meal a good idea for everyone? Not so, according to Dr. John Berardi, founder of Precision Nutrition.
"I think that a modest weekly cheat meal is just fine for some people while it's a mistake for others," Berardi says. On his website, JohnBerardi.com, he offers some advice on who should skip cheat meals altogether.
"Cheat meals should only be planned during periods of the year when you're trying to gain mass," Berardi explains. "But don't force it. Calling the binge session a 'cheat meal' and using it as an excuse to eat a bunch of junk food is not the way to get big and muscular."
What about the idea that a cheat meal revs up your metabolism, which could be stalled by constant dieting? Not so, says Berardi.
"I think that a modest weekly cheat meal is just fine for some people while it's a mistake for others," Berardi says. On his website, JohnBerardi.com, he offers some advice on who should skip cheat meals altogether.
"Cheat meals should only be planned during periods of the year when you're trying to gain mass," Berardi explains. "But don't force it. Calling the binge session a 'cheat meal' and using it as an excuse to eat a bunch of junk food is not the way to get big and muscular."
What about the idea that a cheat meal revs up your metabolism, which could be stalled by constant dieting? Not so, says Berardi.
"One meal will not upregulate your sluggish dieter's metabolism, despite what you've heard. Sure, the metabolic rate gets upregulated for a few short hours after the big meal, but no way will this thermogenesis account for the large caloric load you'll be dumping into the gut at once."
Plus, he says it's hard to stay get back on track after a cheat meal.
"After weeks of dieting, the taste buds, which have all but given up hope, are stirred back to life," Berardi notes, adding that if you're eating enough good bodybuilding food each week, you shouldn't be craving cheat foods. If that's not the case, consider consuming more calories through the week instead of having a cheat meal.
Another factor to consider is your body-fat percentage goal. Unless, you've reached it--skip the cheat meal.
Why does this matter to you? Because cheat meals play an important role in your fitness goals. There's no definitive wrong or right, so evaluate your goals, take Berardi's advice and decide if cheat meals fit into your overall game plan.
Source
September 18, 2008
Getting High ... and Addicted to Exercise
You've heard of a runner's high, but did you know that the euphoric state fitness buffs claim to experience after intense exercise is bona fide?
According to a study reported in the journal Cerebral Cortex, running actually draws out a flood of endorphins in the brain. The endorphins then attach themselves to areas of the brain associated with emotions.
Dr. Henning Boecker and his team at the University of Bonn examined PET scans of athletes at rest and two hours post-run and found the level of euphoria and endorphins were significantly higher after they had finished their run.
The study not only demonstrates it is possible to define and measure a runner’s high--but what brings it on. That means one day, exercisers may be able to pin down exactly what it takes to elicit the endorphin rush that makes working out so addictive (in a good way).
Why does this matter to you? Because we often use food to feel better. So next time you're feeling blue, put your endurance to the test instead: Slip on your running shoes or hop on your bike and log some serious mileage. The more endorphins your body pumps out, the greater the effect! And you won’t feel the remorse that comes with indulging in a big chunk of chocolate cheese cake.
Source
According to a study reported in the journal Cerebral Cortex, running actually draws out a flood of endorphins in the brain. The endorphins then attach themselves to areas of the brain associated with emotions.
Dr. Henning Boecker and his team at the University of Bonn examined PET scans of athletes at rest and two hours post-run and found the level of euphoria and endorphins were significantly higher after they had finished their run.
The study not only demonstrates it is possible to define and measure a runner’s high--but what brings it on. That means one day, exercisers may be able to pin down exactly what it takes to elicit the endorphin rush that makes working out so addictive (in a good way).
Why does this matter to you? Because we often use food to feel better. So next time you're feeling blue, put your endurance to the test instead: Slip on your running shoes or hop on your bike and log some serious mileage. The more endorphins your body pumps out, the greater the effect! And you won’t feel the remorse that comes with indulging in a big chunk of chocolate cheese cake.
Source
September 17, 2008
Fit Tips from Buff Gal Summer Glau
This month, Summer Glau, who stars in the Fox sci-fi series Terminator: The Sarah Connor Chronicles, shares some workout tips with Women’s Health magazine. The show, in case you haven’t seen it, is set between the second and third Terminator movies and focuses on Sarah Connor’s battle against the rise of the robots with her savior son, John. Glau plays the new Terminator protector in the form of a teenage girl, Cameron.Glau, 27, needs to work hard off the screen to play a kick-ass Terminator on the screen. That means working out--whenever she can. "You don’t have to work out all day to get fit. Playing a robot, I should be in the best shape of my life, but I also work 16 hours a day," she says. "If 20 minutes is all you’ve got, don’t beat yourself up about it. Just do 3 different exercise until you’re exhausted."
The also actress tells the magazine she prefers compound exercises that work the whole body. "I do a lot with medicine balls, lunges with upper-body movements, and plank workouts."
A healthy diet also keeps Glau looking lean and mean. "For breakfast, I always have eggs—whole eggs. I think the fats are really important," she notes. "I also like turkey bacon and and really hearty whole-grain bread. I am really picky about it. You need bread that’s high in fiber and low in carbs."
And at the end of the day, Glau understands the crucial role sleep plays in staying fit. "Sleep is the most important thing you can do for yourself. People tend to gain weight when they don’t get enough sleep."
Why does this matter to you? Because Glau understands the importance of eating breakfast, performing total body exercises and getting enough sleep—and so should you!
Note: You can catch full episodes of Terminator: Sarah Connor Chronicles on Hulu, a great website that offers free, ad-supported streaming video of TV shows and movies.
September 16, 2008
How Do Atkins, Weight Watchers and Slim Fast Compare?
How do commercial diet programs such as Slim Fast, Atkins, Weight Watchers and Rosemary Conley's "Eat Yourself Slim" Diet & Fitness Plan differ when it comes to weight loss? Not much, according to a recent study.
The good news is a study published in BioMed Central's open access Nutrition Journal found that the diets provided enough nutrients, and more importantly, all resulted in weight loss. They also found there was no significant difference between the amounts of weight lost in all four diets.
But researchers also reported the four diets zapped dieters of their energy. And most subjects failed to add more fruits and vegetables to their diet--even when they were advised to as part of a modified weight loss program.
The only dieters in the study to increase their fruit and veggie intake were those following Weight Watchers--but only by one more portion a day compared to other dieters.
Plus, the Atkins dieters, who were not advised to increase their fruit and veggie intake, tended to have lower levels of iron and niacin, probably due to their decreased consumption of cereal and flour. But besides a low intake of dietary fiber overall, researchers found the Atkins diet's low-carbohydrate plan caused no short-term detrimental effects of nutrient intake.
Why does this matter to you? Because most commercial diets result in some sort of weight loss, so pick whatever works for you. But remember, you don’t need to follow a commercial diet to lose weight. Calculate what your daily caloric intake should be and divide that into 5 to 7 small meals and snacks. Try to eat every three hours--and don't skimp on fiber! Eating at least 5 servings of colorful fruits and veggies maintains good health, protects against the effects of aging, and reduces the risk of cancer and heart disease.
Check out my post Up Your Fiber, Slim Down.
Source
September 15, 2008
Be a Sissy ... Squater, That Is!
With a name like that, it's no wonder the sissy squat isn't so popular in gyms. But the sissy squat isolates the lower quadriceps and mimics leg extensions--and it can be done without any equipment. Here's how:
1. Stand upright, with your feet shoulder-width apart and your toes pointed straight ahead.
2. Hold something stable for support.
3. Bend your knees and rise up onto your toes, and slowly lower yourself toward the floor. Your butt should almost touch your heels. Pause for a second in the bottom position.
4. Push back up to the starting position by straightening your legs. You don't need to fully straighten your knees at the top of the movement, but squeeze your quads when you reach your peak.
5. Perform each rep within your best range of motion.
Check out this video, care of WaterMorphling, for an example of a finely executed sissy squat:
Why does this matter to you? Because the sissy squat turns an isolation exercise such as the leg extension into a compound one. And you don’t need equipment to do it! You can also make it more challenging by adding weight or trying it hands-free.
1. Stand upright, with your feet shoulder-width apart and your toes pointed straight ahead.
2. Hold something stable for support.
3. Bend your knees and rise up onto your toes, and slowly lower yourself toward the floor. Your butt should almost touch your heels. Pause for a second in the bottom position.
4. Push back up to the starting position by straightening your legs. You don't need to fully straighten your knees at the top of the movement, but squeeze your quads when you reach your peak.
5. Perform each rep within your best range of motion.
Check out this video, care of WaterMorphling, for an example of a finely executed sissy squat:
Why does this matter to you? Because the sissy squat turns an isolation exercise such as the leg extension into a compound one. And you don’t need equipment to do it! You can also make it more challenging by adding weight or trying it hands-free.
September 13, 2008
Bedtime Snacking on Cottage Cheese
Why is cottage cheese often suggested as a bedtime snack?
~Lise, via email
Two factors come into play when considering the popularity of cottage cheese as a bedtime snack: protein and sleep.
When you eat protein, it lasts in your bloodstream about 3 to 4 hours, which is why fitness buffs generally eat small clean meals and snacks every 3 waking hours. But what about at night, when you sleep--and basically fast—for 7 to 10 hours? That’s when the differences between the two types of milk protein, whey and casein, come into play.
Different proteins are not digested and absorbed at the same rate. Whey is often referred to as a "fast" protein because your body rapidly absorbs it. This is why it is recommended for post workout nutrition.
Casein, the protein in cottage cheese, is considered a "slow" protein because it takes longer for your body to break down and absorb. It clots in the stomach, which delays gastric emptying time and causes a slower release of amino acids into the bloodstream.
"In this respect, casein is often referred to as an 'anti-catabolic' protein due to its impact on decreasing protein breakdown," Tom Venuto explains in Casein Supplements as a Nighttime Anti-Catabolic. "Because you tend to go into a catabolic state about half way through the night while you are sleeping, this is the reason you hear the recommendation for casein as a nighttime protein (taken right before bed)."
Keep in mind that combining proteins with other foods can also change the speed of digestion and absorption.
"Foods that contain fat and fiber slow the time it takes to digest a meal," Venuto notes. "Whey protein taken by itself is not the same thing as whey protein with a tablespoon of flax oil, or whey protein with oatmeal, ground flaxseeds and an apple (favorite of mine)."
Why does this matter to you? If you need a nighttime snack, low fat cottage cheese is a good choice because of its impact on decreasing protein breakdown. Just remember to include it in your calorie count so you don’t exceed your daily needs. But don’t lose sleep worrying you will lose muscle while you’re snoozing! Focus on consistently eating between 5 to 8 clean snacks and meals each day—and consume protein with each meal.
~Lise, via email
Two factors come into play when considering the popularity of cottage cheese as a bedtime snack: protein and sleep.
When you eat protein, it lasts in your bloodstream about 3 to 4 hours, which is why fitness buffs generally eat small clean meals and snacks every 3 waking hours. But what about at night, when you sleep--and basically fast—for 7 to 10 hours? That’s when the differences between the two types of milk protein, whey and casein, come into play.
Different proteins are not digested and absorbed at the same rate. Whey is often referred to as a "fast" protein because your body rapidly absorbs it. This is why it is recommended for post workout nutrition.
Casein, the protein in cottage cheese, is considered a "slow" protein because it takes longer for your body to break down and absorb. It clots in the stomach, which delays gastric emptying time and causes a slower release of amino acids into the bloodstream.
"In this respect, casein is often referred to as an 'anti-catabolic' protein due to its impact on decreasing protein breakdown," Tom Venuto explains in Casein Supplements as a Nighttime Anti-Catabolic. "Because you tend to go into a catabolic state about half way through the night while you are sleeping, this is the reason you hear the recommendation for casein as a nighttime protein (taken right before bed)."
Keep in mind that combining proteins with other foods can also change the speed of digestion and absorption.
"Foods that contain fat and fiber slow the time it takes to digest a meal," Venuto notes. "Whey protein taken by itself is not the same thing as whey protein with a tablespoon of flax oil, or whey protein with oatmeal, ground flaxseeds and an apple (favorite of mine)."
Why does this matter to you? If you need a nighttime snack, low fat cottage cheese is a good choice because of its impact on decreasing protein breakdown. Just remember to include it in your calorie count so you don’t exceed your daily needs. But don’t lose sleep worrying you will lose muscle while you’re snoozing! Focus on consistently eating between 5 to 8 clean snacks and meals each day—and consume protein with each meal.
Check out DC’s related posts Which Protein Supplements Are Best and ZMA, Sleep and Muscle Growth.
September 12, 2008
Enjoy the Benefits of Cross Training
Whether you have a general passion for fitness or specialize in one sport year-round, cross training is a great way to spice up your routine. Plus, participating in activities that are outside your comfort zone every now and then is a good way to prevent burnout.
If weight training is you religion, for example, why not try a spinning class on your off day, or hit the trails with your mountain bike?
"Being a better all-around athlete makes your body stronger," U.S. Olympic 1 500 meter runner Erin Donohue, 25, tells Runner’s World magazine. "I do jumps and push-ups and squats, going really hard for 3 minutes at a time. I also do hurdles and medicine ball work. My coach, John Cook, gives me some drills he used to do as a soccer player."
And when describing a typical training week, New Zealand Olympic Triathlon Team member Terenzo Bozzone, 23, tells Triathalete magazine, "I do a bit of swimming, biking, and running most days, and some Pilates 3 to 4 times a week."
Why does this matter you? Cross training may help ward off injury because you'll be working different muscles in new ways, which will make you stronger and more balanced.
If weight training is you religion, for example, why not try a spinning class on your off day, or hit the trails with your mountain bike?
"Being a better all-around athlete makes your body stronger," U.S. Olympic 1 500 meter runner Erin Donohue, 25, tells Runner’s World magazine. "I do jumps and push-ups and squats, going really hard for 3 minutes at a time. I also do hurdles and medicine ball work. My coach, John Cook, gives me some drills he used to do as a soccer player."
And when describing a typical training week, New Zealand Olympic Triathlon Team member Terenzo Bozzone, 23, tells Triathalete magazine, "I do a bit of swimming, biking, and running most days, and some Pilates 3 to 4 times a week."
Why does this matter you? Cross training may help ward off injury because you'll be working different muscles in new ways, which will make you stronger and more balanced.
September 11, 2008
The Mind-Muscle Connection: Your Brain Is a Steroid
Ask a seasoned bodybuilder for a good training tip and you'll likely hear about the mind-muscle connection. What is that, and better yet, how do you master it?
Using the mind-muscle connection means visualizing your training. The first step begins before you even enter the gym by thinking about the workout ahead and visualizing how you will perform each exercise. What you're doing is subconsciously preparing your muscles for what's to come.
The next step comes in the gym, as you're about to start your first exercise. Shift your focus on to the immediate effort you're about to exert. Before you begin to squat, for example, imagine your glutes and hamstrings contracting to control your rate of descent, and your quads forcefully exploding as you stand.
And that's no bull, either. "Your heart rate is going to start elevating," Shawn Arent, PhD., CSCS, director of the Human Performance Lab at Rutgers University tells Muscle & Body magazine. "You're ventilatory response is going to start increasing. You're going to start seeing an increase in epinephrine."
The third step in the mind-muscle connection happens as you perform a repetition by actually visualizing the blood rushing to those working muscles and fibers tearing. Stay in this zone and don't be distracted by what's going on all around you, otherwise you may not be able to lift the amount you could have.
"Your nervous central system is controlling muscular contraction," Arent explains. But don't be delusional either. "Once fatigue sets in, you can't do another repetition, no matter how hard you push," he warns.
And surprisingly, the mind-muscle connection doesn't end with your last rep. As you drift off to sleep, hit rewind and picture your day's workout--and then begin to visualize your next strength training session. That's the last step in your visualization process!
Why does this matter to you? Because your workouts deserve your undivided attention. After all, you go to the gym to train, not to think about everything else going on in your life. It may seem over the top at first, but if you practice the mind-muscle connection consistently, it will eventually come naturally, and ultimately, unconsciously.
Using the mind-muscle connection means visualizing your training. The first step begins before you even enter the gym by thinking about the workout ahead and visualizing how you will perform each exercise. What you're doing is subconsciously preparing your muscles for what's to come.
The next step comes in the gym, as you're about to start your first exercise. Shift your focus on to the immediate effort you're about to exert. Before you begin to squat, for example, imagine your glutes and hamstrings contracting to control your rate of descent, and your quads forcefully exploding as you stand.
And that's no bull, either. "Your heart rate is going to start elevating," Shawn Arent, PhD., CSCS, director of the Human Performance Lab at Rutgers University tells Muscle & Body magazine. "You're ventilatory response is going to start increasing. You're going to start seeing an increase in epinephrine."
The third step in the mind-muscle connection happens as you perform a repetition by actually visualizing the blood rushing to those working muscles and fibers tearing. Stay in this zone and don't be distracted by what's going on all around you, otherwise you may not be able to lift the amount you could have.
"Your nervous central system is controlling muscular contraction," Arent explains. But don't be delusional either. "Once fatigue sets in, you can't do another repetition, no matter how hard you push," he warns.
And surprisingly, the mind-muscle connection doesn't end with your last rep. As you drift off to sleep, hit rewind and picture your day's workout--and then begin to visualize your next strength training session. That's the last step in your visualization process!
Why does this matter to you? Because your workouts deserve your undivided attention. After all, you go to the gym to train, not to think about everything else going on in your life. It may seem over the top at first, but if you practice the mind-muscle connection consistently, it will eventually come naturally, and ultimately, unconsciously.
September 10, 2008
How to Eat Carbs, Shed Fat and Build Muscle
There are two truths when it comes to body composition: To shed body fat, you need a calorie deficit. But to build muscle, you need a calorie surplus. What's a fitness buff to do?
For many, it means being on a perpetual low-carb, high protein diet. But carb-phobes beware. Sustaining a low-carb diet for too long will drain you of the energy you need to lift strong at the gym. Worst, you may end up losing hard-earned muscle mass.
"In the past, I made most of my transformations via a low-carb dietary approach, and as a result I became somewhat carb-phobic and truly believed that ingesting carbs would turn me into a fat slob," explains trainer and Olympic weightlifter Christian Thibaudeau. "But as of now, carbs are back in my own diet and the diets of my athletes and bodybuilders."
His solution is carb cycling, or calorie cycling. Thibaudeau recommends only eating carbs in the morning and after workouts, and varying the amount of calories and carbs according to your training schedule.
The plan consists of three different carb intake levels: high, moderate, and low. Thibaudeau suggests consuming more carbs on days when you are training muscle groups that need the most improvement. On other workout days, have a moderate amount of carbs, and keep carb consumption low on your off days.
For many, it means being on a perpetual low-carb, high protein diet. But carb-phobes beware. Sustaining a low-carb diet for too long will drain you of the energy you need to lift strong at the gym. Worst, you may end up losing hard-earned muscle mass.
"In the past, I made most of my transformations via a low-carb dietary approach, and as a result I became somewhat carb-phobic and truly believed that ingesting carbs would turn me into a fat slob," explains trainer and Olympic weightlifter Christian Thibaudeau. "But as of now, carbs are back in my own diet and the diets of my athletes and bodybuilders."
His solution is carb cycling, or calorie cycling. Thibaudeau recommends only eating carbs in the morning and after workouts, and varying the amount of calories and carbs according to your training schedule.
The plan consists of three different carb intake levels: high, moderate, and low. Thibaudeau suggests consuming more carbs on days when you are training muscle groups that need the most improvement. On other workout days, have a moderate amount of carbs, and keep carb consumption low on your off days.
The same rules apply to your daily calorie count. Thibaudeau advises adjusting your calorie intake by 20 percent, again, according to your training days.
"Basically, one sentence could summarize the carb cycling philosophy: 'Eat for what you did and have to do,'" Thibaudeau notes. He also suggests altering these figures depending on your body type and metabolism. (Read my post about body types)
"Ectomorphs will need to increase caloric intake more than 20 percent to gain muscle maximally (around 30 percent is best for them) and they should decrease it less when trying to lose fat (by 10 percent instead of 20 percent)," he explains. Endomorphs, meanwhile, should only increase their calories by 10 percent when trying to gain size, and lowering them by 20 percent to lose fat.
Why does this matter to you? Because Thibaudeau's plan is easy to follow, prevents metabolic slowdown, and includes maximum fat burning days and maximum muscle accumulation days--every week.
For nutrient intake and meal planning examples, check out The Carb Cycling Codex: Gain Muscle and Lose Fat Optimally, by Christian Thibaudeau.
September 9, 2008
Drill Coach's Anywhere Circuit
If you’re vacationing, traveling, or don’t have access to a gym, you can still get a great workout. Here's an example of a short circuit routine you can do with limited space and time.
Perform this circuit for 20 minutes:
1-minute jumping jacks
20 prisoner squats
10 push-ups
1-minute high knees
20 alternating lunges
1-minute plank hold
Rest 1 minute, and repeat
Why does this matter to you? Because sometimes you have to make the best of what you have. But you don’t need gym equipment for an intense workout. Be creative! Here are some body weight exercises you can include in your Drill Coach's Anywhere Circuit. Pick one exercises from each section for a well-rounded workout:
Squats
Lunges
Wall Sits
Tuck Jumps
Jumping Jacks
High Knees
Mountain Climbers
Burpees
Squat Thrusts
Push Ups
Plank
Side Plank
Perform this circuit for 20 minutes:
1-minute jumping jacks
20 prisoner squats
10 push-ups
1-minute high knees
20 alternating lunges
1-minute plank hold
Rest 1 minute, and repeat
Why does this matter to you? Because sometimes you have to make the best of what you have. But you don’t need gym equipment for an intense workout. Be creative! Here are some body weight exercises you can include in your Drill Coach's Anywhere Circuit. Pick one exercises from each section for a well-rounded workout:
Squats
Lunges
Wall Sits
Tuck Jumps
Jumping Jacks
High Knees
Mountain Climbers
Burpees
Squat Thrusts
Push Ups
Plank
Side Plank
September 8, 2008
The Skinny on Dairy
Remember those ads sponsored by the National Dairy Council that suggested consuming three servings of dairy a day could promote weight loss? Those claims have changed, thanks in part to a recent study that revealed there is no correlation between dairy and weight loss. So what's the skinny on dairy?
A study published in the May 2008 issue of Nutrition Reviews evaluated evidence from 49 clinical trials from 1966 to 2007 that assessed the effect of milk, dairy products and calcium intake on weight loss. The study concluded that increasing dairy product intake may actually cause weight gain: Of the 49 trials, 41 showed no effect, two demonstrated weight gain, and one showed a lower rate of weight gain. Only five showed actual weight loss.
The study also suggested the association between calcium or dairy intake and weight loss was probably attributable to factors such as exercise, decreased soda intake, lifestyle habits, or increased fiber, fruit, and vegetable intake.
"The Dietary Guidelines recognizes that people who consume more dairy foods have better overall diets, consume more nutrients and have improved bone health," the NDC states. "In addition, low fat/fat-free milk or milk products, whole grains and fruits and vegetables are 'food groups to encourage,' meaning Americans should include more of them in their diets to help meet nutrient recommendations."
Why does this matter to you? Because maintaining strong bones and a healthy weight is important. And although dairy products have no proven effect on body weight and BMI, that doesn't mean you should ban them from your diet. Opt instead for low fat dairies rich in protein, such as plain Greek-strained yogurt, cottage cheese, and skim milk.
A study published in the May 2008 issue of Nutrition Reviews evaluated evidence from 49 clinical trials from 1966 to 2007 that assessed the effect of milk, dairy products and calcium intake on weight loss. The study concluded that increasing dairy product intake may actually cause weight gain: Of the 49 trials, 41 showed no effect, two demonstrated weight gain, and one showed a lower rate of weight gain. Only five showed actual weight loss.
The study also suggested the association between calcium or dairy intake and weight loss was probably attributable to factors such as exercise, decreased soda intake, lifestyle habits, or increased fiber, fruit, and vegetable intake.
"The Dietary Guidelines recognizes that people who consume more dairy foods have better overall diets, consume more nutrients and have improved bone health," the NDC states. "In addition, low fat/fat-free milk or milk products, whole grains and fruits and vegetables are 'food groups to encourage,' meaning Americans should include more of them in their diets to help meet nutrient recommendations."
Why does this matter to you? Because maintaining strong bones and a healthy weight is important. And although dairy products have no proven effect on body weight and BMI, that doesn't mean you should ban them from your diet. Opt instead for low fat dairies rich in protein, such as plain Greek-strained yogurt, cottage cheese, and skim milk.
September 6, 2008
Best Medicine for Six Pack Abs
What is a medicine ball slam--and what muscle does it work?
~Sophie, via email
A medicine ball slam is an explosive exercise that works your abs.
Here is how to perform a medicine ball slam:
1. Stand with your feet shoulder-width apart and bend your knees slightly.
2. Swing a 20-lb non-bouncing medicine ball back behind your head, drop into a squat, and forcefully slam the ball on to the ground.
3. Pick the ball up and repeat for reps.
Turbulence Training for Abs author Craig Ballantyne suggests including one explosive ab movement--such as the medicine ball slam--and at least one ab endurance exercise per workout.
"After you've done your explosive ab exercise, you can do something like a plank, side plank, or plank with your arms on the ball for your abdominal endurance exercise," he explains in Medicine Ball Slams For Explosive Abs. "That will help you work more of your abs while supporting your 'core' muscles--plus you don't have to suffer the dishonor of crunches."
Why does this matter to you? First, remember that your abs won't pop if a layer of fat obscures them. Men need to drop their body fat below 10 percent and women below 15 percent to see some definition. If you’re in that range and your abs still aren’t popping, you’re probably doing the wrong exercises, like crunches, which are hazardous to your lower back and won’t pave the way to a six-pack.
September 5, 2008
Overload Your Abs
If you perform hanging leg raises at the gym, you know how challenging they already are. But how do you apply the overload principal to this ab exercise? The next training progression, according to Nick Nilsson, is the flexed-arm hanging leg raise.
"Instead of hanging down with your arms straight, do the hanging leg raise in the flexed-arm hang position," Nilsson explains in Flexed Arm Hanging Leg Raises to TRASH Your Abs ... in a GOOD Way. "This not only makes the exercise tougher, it has the added bonus of removing much of the tension from the lower back that can happen with the standard hanging leg raise."
To perform the exercise, grab a chin-up bar about shoulder-width, with your hands in an underhand curl grip. Pull yourself to the fully-flexed arm position and hold. Bend your knees and lift them towards your elbows. Hold at the top and lower down. That’s one rep.
"When you're doing the flexed arm hang, your abs are contracting isometrically to support the weight of your legs," Nilsson explains, adding that your abs are also contracting to support the tension of the arm hang. Plus, your abs get no rest at the bottom, which makes the exercise more difficult.
Why does this matter to you? Because the overload principal in weight lifting applies to your abs, too! Instead of doing hundreds of crunches, challenge your midsection by performing fewer reps of this more challenging exercise.
"Instead of hanging down with your arms straight, do the hanging leg raise in the flexed-arm hang position," Nilsson explains in Flexed Arm Hanging Leg Raises to TRASH Your Abs ... in a GOOD Way. "This not only makes the exercise tougher, it has the added bonus of removing much of the tension from the lower back that can happen with the standard hanging leg raise."
To perform the exercise, grab a chin-up bar about shoulder-width, with your hands in an underhand curl grip. Pull yourself to the fully-flexed arm position and hold. Bend your knees and lift them towards your elbows. Hold at the top and lower down. That’s one rep.
"When you're doing the flexed arm hang, your abs are contracting isometrically to support the weight of your legs," Nilsson explains, adding that your abs are also contracting to support the tension of the arm hang. Plus, your abs get no rest at the bottom, which makes the exercise more difficult.
Why does this matter to you? Because the overload principal in weight lifting applies to your abs, too! Instead of doing hundreds of crunches, challenge your midsection by performing fewer reps of this more challenging exercise.
September 4, 2008
Push-Ups: Can You Drop and Do 20?
The amount of push-ups you can do is an excellent indicator of your muscular strength. So what's your number? To find out, do as many push-ups as you can—until you literally drop.
Everyone should include the standard military-style push-up--with only the hands and toes touching the floor--in their training routines, and that includes women. Performing push-ups in the bent-knee position only perpetuates the gym myth that women can't do standard push-ups.
And if you suck at push-ups, it's probably because you're not doing them. Why not start now?
If you need motivation, the challenge at hundredpushups.com is fun and definitely worth a shot. Its aim is to have you do 100 push-ups in a row--military-style, and with good form. That means keeping your back straight and lowering your body until your chin touches the ground. Don't let your chest or abs touch the floor at the bottom, and completely straighten your arms at the top of the motion.
Why does this matter to you? Because push-ups, which work the entire body, including the arms, chest, abs, hips and legs, are the ultimate test of fitness. They will help build a stronger you, which is something you should always be striving for. And remember, push-ups aren't exclusive to the male fitness culture! I want to hear more women proclaim, "I'm in good health. Watch me drop and do 20."
Everyone should include the standard military-style push-up--with only the hands and toes touching the floor--in their training routines, and that includes women. Performing push-ups in the bent-knee position only perpetuates the gym myth that women can't do standard push-ups.
And if you suck at push-ups, it's probably because you're not doing them. Why not start now?
If you need motivation, the challenge at hundredpushups.com is fun and definitely worth a shot. Its aim is to have you do 100 push-ups in a row--military-style, and with good form. That means keeping your back straight and lowering your body until your chin touches the ground. Don't let your chest or abs touch the floor at the bottom, and completely straighten your arms at the top of the motion.
Why does this matter to you? Because push-ups, which work the entire body, including the arms, chest, abs, hips and legs, are the ultimate test of fitness. They will help build a stronger you, which is something you should always be striving for. And remember, push-ups aren't exclusive to the male fitness culture! I want to hear more women proclaim, "I'm in good health. Watch me drop and do 20."
September 3, 2008
Exercise… and Ward off the Flu
Did you know that stressful exercise can increase your susceptibility to the flu? But that doesn’t mean you should stop exercising! Turns out you can cancel out the negative effects of intense training by eating fruits and vegetables.
A study published by The American Physiological Society found mice that exercised to fatigue for three days were more likely to develop the flu than sedentary mice (91 percent versus 63 percent). The study also found that quercetin, a naturally occurring substance found in fruits and veggies, offset that risk in the exercised mice.
Quercetin is present in red onions, grapes, blueberries, and broccoli. It's also present in tea and red wine.
Why does this matter to you? If quercetin shows the same benefit for humans as it did for the mice, it could help endurance athletes ward off the flu during difficult training regimens. So be proactive and make sure to get a minimum of five fruit and veggie servings per day.
Source
A study published by The American Physiological Society found mice that exercised to fatigue for three days were more likely to develop the flu than sedentary mice (91 percent versus 63 percent). The study also found that quercetin, a naturally occurring substance found in fruits and veggies, offset that risk in the exercised mice.
Quercetin is present in red onions, grapes, blueberries, and broccoli. It's also present in tea and red wine.
Why does this matter to you? If quercetin shows the same benefit for humans as it did for the mice, it could help endurance athletes ward off the flu during difficult training regimens. So be proactive and make sure to get a minimum of five fruit and veggie servings per day.
Source
September 2, 2008
Jumping Is Good for Your Bones
Jumping around is good for your bones--especially if you haven't yet celebrated your 20th birthday.
According to a study published in the Journal of Bone and Mineral Research, high impact activities, including jumping, lunging and skipping, promote bone health in adolescents.
In the study, 99 teens averaging around 14 years of age performed a 10-minute warm-up that included tuck jumps, star jumps, side lunges and skipping twice a week for about eight months. By the end of the school-based study, students had worked up to about 300 jumps per session.
The study found boys group improved whole body bone mass while the girls' bone mass specifically improved at the hip and spine. The boys in the bone-stimulating warm-up group also lost significantly more fat than the other boys.
Physiotherapist Ben Weeks, a member of the Bone, Muscle and Movement Group, said the warm-up was specifically designed to apply a bone-stimulating mechanical load on the skeleton.
"Eighty per cent of bone mass is accrued in the first 20 years and especially around puberty due to the circulating hormones," Weeks explained. "This study targets a window of opportunity in adolescence to maximize peak bone mass with high-intensity, weight-bearing activity."
Weeks added that larger, longitudinal studies were needed to determine whether the benefits of bone-stimulating exercises could continue into adulthood and help reduce the risk of future bone fractures.
Why does this matter to you? Because bone tissue is like any other tissue in the body—you need to use it or you'll lose it. And although we reach our maximum bone mass in our 20s, it is never too late to start! Begin by maintaining lean muscle mass, which is essential to keeping bones healthy because it puts good stress on your bones and causes them to strengthen. Perform resistance training at least two or three times a week. Healthy bones mean you'll be able to enjoy independence and mobility well into your senior years.
According to a study published in the Journal of Bone and Mineral Research, high impact activities, including jumping, lunging and skipping, promote bone health in adolescents.
In the study, 99 teens averaging around 14 years of age performed a 10-minute warm-up that included tuck jumps, star jumps, side lunges and skipping twice a week for about eight months. By the end of the school-based study, students had worked up to about 300 jumps per session.
The study found boys group improved whole body bone mass while the girls' bone mass specifically improved at the hip and spine. The boys in the bone-stimulating warm-up group also lost significantly more fat than the other boys.
Physiotherapist Ben Weeks, a member of the Bone, Muscle and Movement Group, said the warm-up was specifically designed to apply a bone-stimulating mechanical load on the skeleton.
"Eighty per cent of bone mass is accrued in the first 20 years and especially around puberty due to the circulating hormones," Weeks explained. "This study targets a window of opportunity in adolescence to maximize peak bone mass with high-intensity, weight-bearing activity."
Weeks added that larger, longitudinal studies were needed to determine whether the benefits of bone-stimulating exercises could continue into adulthood and help reduce the risk of future bone fractures.
Why does this matter to you? Because bone tissue is like any other tissue in the body—you need to use it or you'll lose it. And although we reach our maximum bone mass in our 20s, it is never too late to start! Begin by maintaining lean muscle mass, which is essential to keeping bones healthy because it puts good stress on your bones and causes them to strengthen. Perform resistance training at least two or three times a week. Healthy bones mean you'll be able to enjoy independence and mobility well into your senior years.
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