Calorie-Burning Exercise Circuit

Creating new bodyweight exercise circuits is a never-ending process. I try to never perform the same circuit twice so my body doesn't adapt to the stress and load of the workout--and plateau. That's why I am always on the lookout for fresh exercise circuit ideas.

In his two-part series Strength Training for Triathlon, IronGuides.net senior coach Steve Fluet includes examples of strength sessions for a triathlon training program. Although his selection of exercises is sport specific, they can be modified for inclusion in a general exercise circuit.

One is the "55" grind. Fluet suggests picking three exercises and working through the rotation of 10 reps with each exercise one right after the other, followed by 9 reps for each, then 8, then 7, and so forth. If it sounds rough, that's because it is!

I would modify this circuit to include air squats, push-ups and burpees:

10 air squats, 10 push ups, and 10 burpees
9 air squats, 9 push ups, and 9 burpees
8 air squats, 8 push ups, and 8 burpees
7 air squats, 7 push ups, and 7 burpees
6 air squats, 6 push ups, and 6 burpees
5 air squats, 5 push ups, and 5 burpees
4 air squats, 4 push ups, and 4 burpees
3 air squats, 3 push ups, and 3 burpees
2 air squats, 2 push ups, and 2 burpees
1 air squats, 1 push ups, and 1 burpees

Fluet also includes a "Thruster" set that involves 100 - 200 reps. To perform a thruster, hold a dumbbell in each hand at shoulder level and perform a squat immediately followed by a shoulder press. Build in rest intervals as your fatigue level increases. The thruster is an excellent total-body exercise that works you core and hips, which aid stability and control.

Why does this matter to you? Because bodyweight exercise circuits are a great addition to your strength training routine. The best time to work them in are after rest days and prior to a weight training sessions. Bodyweight exercise circuits help build strength and endurance and burn tons of calories in the process. And remember to challenge yourself!

Flat-Belly Foods Aren't Flattening My Belly!

You've revamped your diet to include foods that fitness and health magazines swear will make your belly flat: Nuts and seeds, avocados, olives, and dark chocolate. Yet, your tummy still isn't as flat as a board. What gives?

According to The Flat Belly Diet, the magic ingredient in these foods is mono unsaturated fatty acid (MUFA), and the diet requires that you add one MUFA to meals and snacks. "Research shows that MUFAs have health benefits and target belly fat," explains co-author Cynthia Sass.

But adding these foods to your regular meal plan won’t cut it. To see results, you need to adhere to the diet's 1,600-calorie Mediterranean-style meal plan. But if you’re on a calorie-restricted diet, you're going to lose fat anyways--including the one around your belly, which is why the claims are misleading.

"There is no miracle cure for belly fat. Complex, restricted diets requiring calorie counting and MUFAs at every meal are bound to fail," notes HealthTalk's Medical Director Dr. Ed Zimney. "Eat a little less, exercise a little more. Lower your fat intake and replace some, or a lot, of your bad fats with MUFAs. But do it gradually, do it sensibly, do it over the long-term."

Other plans have you eliminating foods that may cause bloating, such as dairy and carbonated drinks . While this may ease digestive problems, it doesn’t reduce belly fat.

Remember diets are a gimmick! Eat sensibly and consume 5 to 8 clean snacks and meals each day, have protein with each meal, and get your carbs from fruits and veggies. A wholesome meal plan and exercise routine will produce results. And most importantly, be consistent with these good habits.

Why does this matter to you? Because health is a lifestyle, not an 8-week plan you pay $30 for at the bookstore. Exercise and eat clean consistently for the best effects.

Rating Organic Dairy Products: Horizon, Organic Valley, 365 Organic

Yesterday's post on organic milk stirred a lot of interest with Drill Coach readers--and I received lots of emails about which brands of organic milk are best. Yikes! I never really pay attention to brands and grab what's on sale or worst, the carton with the nicest packaging. But that's all about to change--and here's why.

The Cornucopia Institute, a progressive Wisconsin-based farm policy research group that promotes sustainable and organic agriculture, provides rankings on dairy companies based on their adherence to organic standards.

Cornucopia's Organic Dairy Scorecard rates 107 organic dairy producers on a scale of 1 to 5. Each company is scored from 0 to 1200 points based on the following criteria:

Ownership structure: More points for family- or farmer-owned businesses.

Milk supply: Fewer points for supplementing with questionable outside sources.

Disclosure: Fewer points for partial disclosure.

Farm Certifier: More points for using a reputable certifying organization.

Pasture: More points for higher acreage and more time spent pasturing.

Cull rate: More points for low slaughter rate.

Replacement animals: Fewer points for using milk from non-organic replacement animals.

Antibiotics: Fewer points for use of antibiotics.

Hormones: Fewer points for use of hormones.

Farm oversight: More points for direct vs. outsourced herd supervision.

Outside ingredients: Fewer points for supplementing with questionable outside products.

Top ratings for organic dairy producers with nationwide distribution went to the brands Organic Valley, This Land Is Your Land, 365 Organic (Whole Foods), Wild Oats, and Wegman’s.

Low ratings went to "private label" organic brands supplying stores such as Costco, Giant, Kroger, Safeway, Trader Joe’s, Target, Fresh and Easy (TESCO), and Publix.

Meanwhile, factory farms Horizon, Aurora, Woodstock, Natural Prairie, and Shamrock scraped the bottom of list.

After reviewing Cornucopia's Organic Dairy Scorecard, I definitely plan on switching to Organic Valley or 365 Organic once my Horizon carton hits in the recycling bin.

View Cornucopia's Organic Dairy Scorecard

Why does this matter to you? Because apparently, organic dairy products are not all created equal. Be an informed consumer when shopping for organic milk and other dairy products, including yogurt and cheese, and beware of misleading claims on packaging.

Is Organic Milk Healthier?

Let's face it: buying organic foods is a lot more expensive than conventional ones. And experts still disagree on whether there's even an advantage to eating organic foods. But that's not the case with milk--at least according to new research.

A study published in the Journal of Science of Food and Agriculture found that cows grazed on organic farms provide milk with much higher levels of beneficial fatty acids, antioxidants and vitamins than conventionally fed cows.

"We have known for some time that what cows are fed has a big influence on milk quality," said Gillian Butler, the lead researcher at Newcastle University in the UK. "What is different about this research is that it clearly shows that on organic farms, letting cows graze naturally using forage-based diet is the most important reason for the differences in the composition between organic and conventional milk."

Milk is an important source of conjugated linoleic acid (CLA), omega-3 fatty acids, vitamin E and carotenoids, which have been linked with health benefits such as a lower risk of cardiovascular disease and cancer. But while conventional milk generally includes less desirable fatty acids such as omega-6 and CLA-10, organic milk has increased levels of omega-3 levels CLA-9.

Making the switch from conventional milk to organic is more expensive, but the health benefits are worth it. Look for milk labeled "USDA Organic," which means it meets the U.S. Department of Agriculture's four requirements, including:

1. The cows have not been treated with bovine growth hormone (BGH) to increase milk production.
2. The cows are not treated with antibiotics.
3. The cows' feed is grown without pesticides, whether the feed is grass or grain.
4. The cows must have "access to pasture."

Why does this matter to you? Because drinking organic milk will increase your intake of nutritionally desirable fatty acids, vitamins and antioxidants.

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Eating Fast 'til Full a Double Diet Whammy

Scarfing down food until you’re stuffed will make you fat. Surprised? Here's why you should eat slowly and know when to push away from the table.

According to a study published on the British Medical Journal website, participants who ate quickly and until they were full had a higher body mass index (BMI) and total energy intake, and were three times more likely to be overweight than those who did not.

The researchers found that a combination of eating until full and eating quickly has "a supra-additive effect on overweight."

This, coupled with changes in our eating behaviors may be contributing factors in the obesity epidemic.

Until the last decade, eating enough energy to enable fat storage was unlikely. But the influx of fast food, larger portions, fewer family meals and eating while distracted (that includes driving and watching TV) have distorted the fat-storing playing field.

Why does this matter to you? Because if you haven’t already, you need to adopt healthy eating habits now! Eat slowly, practice portion control, limit distractions during chow time and try to eat more often as a family. Doing so will stave off weight gain and contribute to a healthier lifestyle.

Total-Body Circuit Training in a Busy Gym

Circuit-style workout routines are a challenge if you work out in a busy commercial gym with limited space. Plus, the piece of equipment you use at the start of your routine will likely be in use when you get back to it.

But there are some workarounds, including strategically selecting exercises in your gym circuit routine.

Here is a total-body circuit that allows you to get an entire workout in a small, contained space—and you’ll only be hogging one piece of equipment: The power rack.

Select a weight that will allow you to perform around 12 reps for each exercise. Ideally, you will want to use the same dumbells for the Romanian deadlifts and the bent-over rows.

Set up the rack to perform front barbell front squats and grab your set of dumbbells. Perform 12 reps of each exercise, moving from one exercise to the next. Rest only after you have completed one circuit:

1) Barbell front squat and press
2) Push-up*
3) Dumbbell Romanian deadlift
4) Bent-over dumbbell row

Repeat this circuit three to four times, depending on your fitness level and time constraints.

Why does this matter to you? Because training during peak hours at a commercial gym is sometimes inevitable, but with a little creativity, you can still do an effective circuit-style total-body workout—even when equipment is running three people deep.

*You can increase a push-up’s intensity by adding a pause in the down position; the longer the pause, the more difficult the rep.

Sweaty Gymgoers Susceptible to Staph?

Sweat
Originally uploaded by Danarah

In his latest newsletter, UFC commentator Joe Rogan brings up a contagious little germ all gymgoers should know about: A type of infection caused by a Staphylococcus bacteria, otherwise known as staph.

"You can get these from doing Jiu-Jitsu if you don't wash up right away after training, and if your immune system is lagging because of too much travel and lack of sleep," Rogan told readers before heading out to his dermatologist. "I'm guilty as charged, so I'm pretty sure I'm infected. I was driving home from [the Adam Carolla Radio show] today when I noticed that a scrape I got on my arm the other night is starting to thicken and turn red."

According to WebMD, about 25 percent of people normally carry staph in the nose, mouth, genitals, and anal area. The foot is also susceptible because of bacteria picked up from the floor. And as in Rogan's case, staph bacteria can enter through a cut or wound and cause an infection.

But what makes gymgoers more susceptible? Staph infections thrive in warm, humid environments, so excessive sweating can increase your chances of developing the infection, which can then transfer through skin-to-skin contact. You can also get staph infections from contaminated gym towels, exercise mats, gym benches, and rubber equipment handles.

Initial symptoms include inflammation, redness, warmth, swelling, and pain.

The seriousness of infection depends on how deep and fast it spreads, and how treatable it is with antibiotics. Unfortunately, our overuse of antibiotics has made the antibiotic-resistant infections more common in North America, reports WebMD.

Why does this matter to you? Because Staphylococcus bacteria are everywhere! The good news is most healthy people can carry the germs without getting sick. Remember to always practice good hygiene--and keep cuts and scrapes and covered. At the gym, wipe down exercise equipment before and after use. If you're still overly concerned about contracting staph, opt for long-sleeved tops and full-length bottoms as well.

Fit Parents, Fit Kids, Fat Parents, Well...

Moms Workout
Originally uploaded by MissMae

Moms and dads who are active during pregnancy and early in their child's life tend to raise more active children. That's according to findings from the Avon Longitudinal Study of Parents and Children (ALSPAC).

But the link with a mother's activity during pregnancy is not due to biological factors inside the womb.

According to the study, a mother who is physically active during pregnancy is more likely to remain so after pregnancy, which in turn influences a child's physical activity. Therefore, prioritizing exercise means your kids likely will too.

Consequently, having an overweight mother speeds a child's path to obesity.

A study published in the Archives of Disease in Childhood found that children with overweight or obese moms had around 4 percent more body fat than those whose mothers were of normal weight. And children who had acquired a high percentage body fat by the age of 3½ were significantly more likely to be obese at the age of 7 than those with low percentage body fat.

Why does this matter to you? Since kids embark on the path to health and fitness so early in life, why not apply counter measures early? Exercising during and after pregnancy will influence your children's physical activity--and help you ward off those extra pounds. So exercise for yourself and your kids will benefit as well!

Note! Drill Coach is growing... and now proud to be featured on the newly-launched CityMommy blog, which features a variety of interviews, guest posts, message boards and other things of interest to dedicated moms.

Treadmill Slouchers: Release the Rails!

Students enjoying the treadmills at the gym
Originally uploaded by rocknirishchic

There is nothing worst than seeing someone slouched over the safety rails of cardio equipment at the gym. It makes me want to straighten them out--both physically and mentally. What's so bad about holding on to the rails while using a treadmill?

Holding the safety rails on a treadmill actually reduces the workload and intensity of the exercise, resulting in fewer calories burned. And research has found that holding the treadmill handrails reduces both heart rate and oxygen consumption.

"The treadmill provides a valuable learning opportunity," exercise physiologist Gregory L. Welch, M.S., explains in Learning to Let Go. "Letting go of the handrails creates the unstable, yet controlled environment which challenges the individual to work harder in order to maintain proper dynamic balance."

Welsh adds that a common mistakes is increasing a treadmill's speed while holding the handrails and walking at an abnormally fast pace. "This is not only an inefficient cardiovascular challenge; it is dangerous because of the ballistic hip rotation and over striding. I have even seen people increase the treadmill's elevation to augment the workload, then hold the handrails and lean back, thus defeating the entire purpose of the elevation."

So while some individuals, including the elderly or someone with an injury, need to hold on for stability and safety issues, a hands-free treadmill workout is optimal for the rest of us.

Why does this matter to you? Because fitness is about performing physical work! If you're holding on to the handrails on the treadmill, you're probably not working outside your comfort zone, and stepping out of that zone is what produces results. Ask yourself: Where's the challenge in working out then lessening the intensity?

Tinkering with Kettlebells

Zeb does another 21 kettlebell swings
Originally uploaded by Petranek Fitness (Crossfit LA)

You've probably spotted someone training with kettlebells at your gym recently. Kettlebells aren't novel--they first appeared in a Russian dictionary in 1704--but they are new as a gym phenomenon, being touted by some trainers as the top tool for overall fitness.

A kettlebell, or girya, is a traditional Russian cast iron weight that looks like an iron bowling ball with a suitcase handle. They come in 8lbs, 12lbs, 18lbs, 26lbs, 35lbs, 44lbs, 53lbs, 70lbs, 80lbs, 88lbs, 97lbs, and 105lbs increments.

Although you can use kettlebells to perform standard weight training exercises such as bench presses and rows, their true advantage is for use in ballistic training, including snatches, swings, cleans, and jerks.

"Kettlebell handles are much thicker than dumbbells and will give you a vice grip in no time. Also, the off centered weight of a kettlebell will force you to use more stabilizer muscles and work the targeted muscles through a longer range of motion," explains kettlebell instructor and strength coach Mike Mahler. "For combat athletes and anyone else that likes it tough, the ballistic shock of kettlebells teaches you how to absorb shock efficiently which is critical for combat sports such as: wrestling, MMA, football, and Hockey."

But Mahler also points out that kettlebells shouldn't be your sole form of training. "They're not the end-all, be-all. I love doing barbell, dumbbell, and body-weight stuff, too."

So why not try incorporating kettlebell training into your current exercise program? Mahler offers some tips on getting started.

Men just getting into training should start off with a 35lb kettlebells, Mahler suggests. But guys that can do 50 pushups, 10 pull ups, and 100 bodyweight squats should start with the 53lb kettlebells.

Women, meanwhile, can usually start with 18lb kettlebells. Stronger women start with the 26lb bells. Most importantly, learn proper technique before moving on to the heavier bells.

Check out Bill Mahler's Aggressive Strength website for tips, tutorials, workouts, and more.

Why does this matter to you? Because kettlebell training is effective for fat loss, strength training, and building muscle. Adding it to your weight training regimen is a great way to vary your routine. And participating in activities that are outside your comfort zone every now and then is a good way to prevent burnout.

Are Acai Berry's Big Claims Credible?

Acai boy and me.
Originally uploaded by dangelle1

You've probably heard of acai, a Brazilian palm berry sold in most health food in the form of juices, teas, frozen treats and dietary supplements. Acai products have been touted as metabolism boosters, weight reducers and athletic enhancers. But are the little berry's big claims credible?

In a study published in a recent issue of the Journal of Agricultural and Food Chemistry, researchers set out to determine whether the fruit's numerous antioxidants were being absorbed into the human body or being eliminated as waste.

According to blood and urine samples taken from participants at 12 and 24 hours after consumption, the study--the first one involving people--found that the acai berry is absorbed in the human body when consumed both as juice and pulp.

"Our concern has been that it is sold as a super food--and it definitely has some good attributes--but it is not a solution to all diseases," lead researcher Dr. Susanne Talcott noted. "There are a great number of foods on the market, and this could just be part of a well-balanced diet."

The acai (pronounced ah-sigh-EE) berry is harvested in the Brazilian rainforest from acai palms that may reach heights in excess of 60 feet. It's roughly the size of a large blueberry, but only the pulp surrounding a large internal seed is edible.

Its key antioxidants and nutrients include amino acids, anthocyanins, beneficial fatty acids, boron, calcium, copper, enzymes, magnesium, manganese, potassium, phosphorous, vitamin e, and zinc.

Not sure how to incorporate acai into your diet? Here are some suggestions:

The Rio Bowl (Traditional Acai Recipe)
Slice two-thirds of a large banana into a blender, and then add 2 packs of Original Acai Blend and 3-4 oz of apple juice or plain soy milk. Blend thick and pour into a bowl. Top with organic granola and the remaining banana, sliced.

Post-Workout Chocolate Acai Shake
1/2 cup skim milk
2 Tbs of acai juice or puree
1 scoop of chocolate protein powder
1 banana
Ice

Blend, pour and enjoy!

Why does this matter to you? Although more studies are needed to determine how much acai should be consumed to benefit from its disease-fighting health benefits, why not get a head start by introducing it into your diet? Acai is naturally low in sugar--and tastes like a mixture of red wine and chocolate!

Hint! When shopping for acai berry products, look for pure forms without added sugars, such as Dynamic Health Acai Gold Organic Certified or ACAI Liquid 100% Pure Standardized.

Source

Going Green... Post Workout

So good.
Originally uploaded by seekoh

Everyone and everything is going green, so why not do the same with your post workout drink… That’s green as in tea, not the environment.

According to a Brazilian study published in the May issue of the journal Nutrition, green tea may counter the effects of resistance exercise by reducing the harmful effects of oxidative stress.

Researchers studied the effects of daily green tea consumption for 7 days in athletes undertaking resistance training, which generally increases the production of free radicals beyond the tissues' antioxidant defense capacity and causes oxidative stress.

The study found that green tea intake may offer a protective effect against oxidative damage brought on by weight training.

Why does this matter to you? You should already be drinking green tea for its beneficial role in reducing Alzheimer's, certain cancers, and cardiovascular and oral health. If you’re not—and you’re a serious weight lifter—now is a better time than ever to start consuming the antioxidant-rich beverage! Aim for 2 to 4 cups a day. If you’re not a tea sipper, enjoy it iced or opt for a green tea extract in capsule form.

Lactate: An Alternative Brain Fuel?

draining lactic acids

Did you know your brain works harder during strenuous workouts?

A study from Denmark and The Netherlands found that the brain not only works properly when the body's demands for fuel and oxygen are highest, it actually shifts into a high gear. That's because during intense exercise, the brain is fueled by lactate instead of glucose.

The researchers looked at data comparing the blood running to and from the heads of participants undergoing strenuous exercise. They found that the blood on its way to the brain contained considerably more lactate than blood flowing from the brain. The brain was using lactate as fuel rather than storing it.

According to researchers, the brain actually helped to clear the lactate from circulation, while leaving glucose available to the hard working muscles.

"From an evolutionary perspective, the result of this study is a no-brainer," said Gerald Weissmann, MD, Editor-in-Chief of The Federation of American Societies for Experimental Biology Journal. "Imagine what could have or did happen to all of the organisms that lost their wits along with their glucose when running from predators. They were obviously a light snack for the animals able to use lactate."

Why does this matter to you? Because we all thought lactic acid was nothing more than a waste product that lead to muscle fatigue and pain! But during intense exercise, it's actually fueling our brains, and in doing so, making glucose available to our hard working muscles.

Bounce Fructose from the Fat-Loss Party

Just say no
Originally uploaded by trevor am i

Have you seen the new TV spots by the Corn Refiners Associations touting the benefits of high-fructose corn syrup? According to the ad, HFCS is completely safe and natural. Is that true?

Sure, HFCS isn't dangerous--and it is made from a natural grain product. But that doesn’t mean it's good for you. And if you're trying to lose weight, it could be your worst enemy.
The main component of HFCS is fructose, a simple sugar naturally found in high levels in fruit. And according to Dr. Elizabeth Parks, an associate professor of clinical nutrition and lead author of a study appearing in the June issue of the Journal of Nutrition, fructose is a type of sugar that can quickly be made into body fat.

Although fructose, glucose and sucrose are all forms of sugar, they are metabolized differently. And all three can be made into triglycerides, a form of body fat.

That's because triglycerides, which are formed in the liver, act as traffic cops to coordinate the use of dietary sugars. When the liver encounters glucose, it decides whether the body needs to store the glucose as glycogen, burn it for energy or turn it into fat.

Fructose, however, bypasses the traffic cops and floods the metabolic pathway. "It's basically sneaking into the rock concert through the fence," Parks explains.

"The message from this study is powerful because body fat synthesis was measured immediately after the sweet drinks were consumed," Parks said. "The carbohydrates came into the body as sugars, the liver took the molecules apart like tinker toys, and put them back together to build fats. All this happened within four hours after the fructose drink. As a result, when the next meal was eaten, the lunch fat was more likely to be stored than burned."

Why does this matter to you? Because no one yearns for body fat. If you're trying to lose weight, cut out processed foods that contain fructose and get your carbohydrates from sources like vegetables, oatmeal and sweet potatoes. Remember, eating the right type of carbohydrates is just as important as the number of calories you eat.

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Intensity Torches Fat

ISU sprinters
Originally uploaded by danthesnoman

High-intensity cardio (HIC) is a topic that won’t go away in the fitness world, and there's a reason for it: It is more effective for fat loss than low-intensity exercise (LIE). That's why you should choose high-intensity cardio to compliment your weight training regimen.

A 1994 study by Angelo Tremblay and his team from the physical activity sciences laboratory at Laval University in Quebec, Canada, compared a sprint ergometer group versus an aerobic group. The study found the sprint group burned 50 percent less calories, but lost three times more fat than the aerobic group.

In other words, HIC had a bigger impact on overall body composition, i.e., a decrease in body fat percentage.

So let's say you've finally made the right decision to bid farewell to your one-hour treadmill trots. What next?

The problem with high-intensity cardio is that it needs to be performed at the lactate threshold--the exercise intensity at which lactic acid starts to accumulate in the blood stream. And exercising at lactate threshold for 30 minutes can be excruciating for recreation fitness buffs and non-athletes. That's when high intensity interval training (HIIT) comes in.

HIIT means you alternate bouts of high-intensity exercise with that of low to moderate-intensity exercise. And the good news is HIIT sessions generally don’t last more than 20-30 minutes.

After warming up for up for 3 to 5 minutes, Dr. Clay Hyght, a veteran competitive bodybuilder, recommends a 30 second high-intensity bout, followed by a low to moderate pace for 60 seconds. Repeat 12 of these intervals, followed by a 3 to 5 minute cool down.

Level 4 PICP coach Keith Alpert also has a good sample Interval Protocol for Fat Loss mapped out in Getting Maximum Results, Part II - Alternatives to Aerobics.

Why does this matter to you? Because obsessing over how many calories you burn is counterproductive! A 20-minute HIIT workout may burn fewer calories than an hour-long stint on the step mill, but it packs a bigger punch when it comes to fat loss.

Mother's Milk Influences Taste?

sequoia eating his thanksgiving apple
Originally uploaded by sean dreilinger

New moms take note: If you eat fruits and vegetables while breastfeeding, chances are your kids will like them too. That's according to a Monell Center study designed to test the influence of early sensory experiences on the development of healthy eating patterns.

Researchers found that breastfeeding increases a baby's acceptance of foods during weaning, provided the mother regularly eats those foods.

"It's a beautiful system," researcher Julie A. Mennella told the journal Pediatrics. "Flavors from the mother's diet are transmitted through amniotic fluid and mother's milk. So, a baby learns to like a food's taste when the mother eats that food on a regular basis."

Mennella adds that because babies are born with a dislike for bitter tastes, it's important to expose them to foods like green vegetables.

The study also found that a baby's facial expressions did not always match their willingness to continue feeding. Therefore, researchers urged caregivers to focus on their baby's willingness to eat the food instead of on their negative facial expressions during eating, and provide them with repeated opportunities to taste fruits and veggies.

Why does this matter to you? If you're breastfeeding, now's the time to start influencing your child's healthy eating habit! And give your baby plenty of chances to taste fruits and veggies while transitioning to solid foods--even if they grimace.

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Why 6-Pack Abs Don't Come in 6 Steps

Body Fat Comparison.
Originally uploaded by Here in Van Nuys

Headlines such as "Hard Abs Made Easy" and "6 Steps to a Solid 6-Pack" may sell magazines, but seriously: If six-pack abs were attainable in six steps, wouldn't we all be walking around with rippling washboard abs?

Most of us aren't, despite countless crunches in a myriad of angles and variations. Here's why doing those six steps isn't giving you that six-pack.

First off, lower abs, upper abs and obliques don't exist as functional units. "The notion that any abdominal muscles can or should be worked in isolation from the others is pure fiction," Lou Schuler writes in The New Rules of Lifting for Women.

According to Schuler, the goal of core muscle exercises should be to bolster the integrity of your spine and its connective tissues in order to better perform everyday activities and specific exercises.

So what type of exercises should you do to target your core?

An Appalachian State University study compared torso muscle activity in participants performing deadlifts and squats to the activity during pelvic thrusts, back extensions and swimmers on a Swiss ball. The researchers found that deadlifts and squats activated the core muscles more or as much as Swiss ball moves.

And the most important factor in showing off those core muscles is diet. Body fat needs to be less than 10 percent for men and 15 percent for women for chiseled abs to "pop."

"But you need to lose even more body fat to see those lines that run from your lower abs into your waistband," notes Craig Ballantyne, strength and conditioning specialist and author of Turbulence Training for Six Pack Abs. "Your diet has to be full of whole, natural foods, including lots of fruits and vegetables--and you have to eliminate all the processed foods in a bag or a box."

Why does this matter to you? Because a visible six-pack is not easy to attain, but it can be done with a consistently clean diet and a well-rounded exercise program.

Check out more posts about abs on Drill Coach:
Abs: One Man's (Charles Poliquin) Opinion
Quad Dominance and Neck Pain in Women
Craig Ballantyne on Abs and Meals
Overload Your Abs
Best Medicine for Six Pack Abs

Ouch! Training and Tendinitis

Day 11, March 9 2008: Not as seen on TV
Originally uploaded by Towey

Tendinitis is inflammation or irritation of a tendon--the thick fibrous cords that attach muscles to bones. Tendinitis causes pain and tenderness just outside a joint and can occur in any of your body's tendons, including the shoulders, elbows, knees and heels. It is generally caused by repetitive, minor impact on the affected area. Question is, can you still lift weights if you have tendinitis?

If you’ve been diagnosed with tendinitis, you should rest the injured area and avoid activities that aggravate the condition. An over-stressed tendon leads to the microtears, which cause pain and inflammation and can lead to muscle inhibition.

"The principles of treatment are to decrease the inflammation associated with the microtear of the tendon. One may require rest and therapy to allow the inflammation to settle down," Dr. Erin Boynton tells Oxygen magazine. "Once this phase has been reached, it is important to gradually increase stress that is applied to the area to allow the tendon to remodel and strengthen."

Boyton warns that the worst thing you can do is to rest the tendon for several weeks and jump back into training without properly reawakening the muscles with a progressive strengthening program.

So when you’re ready to return to the gym, you need to gradually build up your activity level and use limited force and repetitions. If unusual pain occurs, stop and do something else. If the pain persists, stop that activity for the day and ice the area.

Why does this matter to you? Because if ignored, injuries can oftentimes get worst. And nothing sucks more than being sidelined from training to nurse an injury. Listen to your body! Stimulate the tendon enough to strengthen it, but don’t overload it and risk more damage.

Why Rep Speed Matters for Size and Strength

gain muscle
Originally uploaded by SkinnyGuyWorkoutPlan

If you're an avid weight lifter, you probably periodize your training with different rep schemes and splits. But do you always train every exercise at the same rep speed? If so, you might be selling yourself short. That's because the more time a muscle is under tension, the better the stimulation.

Let's break it down by looking at the anatomy of a rep.

A rep involves two moves: The negative, or eccentric part of the move, and the positive, or concentric part of the move. In a barbell curl, for example, the negative happens when you lower the barbell, and the positive happens when you lift it.

Most of us perform both the eccentric and concentric portions of a rep at the same speed--1-2 seconds up and 1-2 seconds down. But in a 2005 University of Sydney study, researchers found that participants performing slower reps made significantly greater gains in biceps muscle size than those doing faster reps.

According to the study, the best rep speed for muscle gain is to perform the negative portion of the rep in 2 seconds, and the positive one in 1 second. But training for pure strength requires a slightly different approach.

In the same study, researchers compared two groups for their ability to increase muscle strength with the bicep curl. One group performed slow reps (1 second each on the positive and negative portions of the rep) while the other group performed fast reps (1 second each on the positive and negative portions of the rep). After six weeks, the group performing fast reps made 10 percent greater strength gains.

So if you're training for explosiveness, you will want to train with faster speed in order to condition your muscles and nervous system to produce power faster.

Why does this matter to you? Because you want to maximize muscle stimulation! To do so, periodize your program to include training for both size and strength. Using slower and faster reps will stimulate your muscle fibers differently.

Pregnant? Why Protein's a Prerequisite

Maan Being Serious
Originally uploaded by Marius Lardizabal

If you're a regular in the weight room, you understand the importance protein plays in repairing and building muscle tissue. But do those needs change for pregnant women?

The recommended daily allowance of protein for pregnant women is between 75 grams to 100 grams. Women carrying twins, meanwhile, should get an additional 25 grams of protein, beginning at about 20 week's gestation. That would amount to about 100 to 125 grams of protein per day.

Protein is essential for the development of the baby (especially the brain) and may help protect against preeclampsia during pregnancy. Good sources of protein include low-fat dairy products, nut butters, lean meats, eggs, soy and a good quality whey protein isolate.

Why does this matter to you? If you're pregnant, don’t skimp on protein. If you're weight training during your pregnancy, aim for at leats 100 grams of protein every day. Your diet should also include vitamins, minerals, fiber and healthy fats. And remember, you still need to watch your weight and get plenty of exercise!

Check out WebMD's Eating Right While Pregnant for more info.

The Full Flak on Flaxseed, Flax Oil and Fish Oil

flaxblue
Originally uploaded by linnea paulina

Flaxseed is experiencing a boom, and for good reason. It's high in omega-3 essential fatty acids, which have been shown to help lower cholesterol, stabilize blood sugar, lower the risk of certain cancers, and reduce inflammation. Flaxseed can be consumed as flaxseed oil or flax seeds.

So what's the difference between flaxseed and fish oil? Fish oil contains two omega-3 fatty acids known as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Flaxseed oil, meanwhile, is rich in alpha-linolenic acid, which is the "parent" fatty acid to DHA and EPA. Flax seed, which are the intact seeds, contain the same oils, but also contain lignan, a plant fiber with suspected health benefits like reduction in cancer risk.

But even though flaxseed oil also contains omega-3 fatty acids, it is not a substitute for fish oil because the omega-3 fatty acids found in flax are not the same as those in fish.

According to cardiologist Dr. William Davis, author of the book Track Your Plaque, fish oil:

1) Dramatically reduces triglycerides, usually by 50% or more
2) Dramatically reduces specific lipoprotein classes like VLDL
3) Dramatically reduces, often eliminates, abnormal postprandial (after-eating) lipoprotein patterns, like IDL (intermediate-density lipoprotein)
4) Has been conclusively shown to reduce risk of heart attack and death from heart attack (GISSI Prevenzione Trial)
5) Has been shown to reduce risk of stroke
6) Modifies blood clotting parameters, particularly a 20% reduction in fibrinogen

"Flaxseed oil, or linolenic acid concentrate for that matter, do not accomplish any of these effects, all crucial if you are to gain control over your coronary plaque," Davis explains. "Flaxseed oil and flaxseed remain wonderful nutritional agents for their own reasons. But they will not substitute for fish oil in your program. Only fish oil--the real thing--does the job."

"If you put a gun to my head and told me I could only take fish oil or flaxseed oil, I'd probably choose fish oil," adds Jonny Bowden in The Real Skinny on Flaxseed and Flaxseed Oil. "But truth be told I take them both. Every single day."

If you're going to use flaxseed in your diet, strength coach Charles Poliquin suggests choosing flax seed hulls over flaxseed oil. "Flax seed oil is usually rancid in most stores, with 40 out of 42 store-bought brands shown to be rancid in one study. And even if you can get it fresh, it goes bad very rapidly once you open it, sometimes in less than two weeks."

You can also buy flaxseed pre-milled or whole--and grind them yourself.

Why does this matter to you? Because fish oil and flaxseed have so many heart-healthy benefits, make sure your get enough of both in your diet.

Check out my post GO3 Like Beckham for more about fish oil.

Why You Don’t Need a Trainer to the Stars

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Originally uploaded by maxgfaraday

Have you spotted photos of bikini-clad Jessica Alba in the weekly glossies at the supermarket this week? Alba, who gave birth to a baby girl in June, has lost the 27 pounds she put on during her pregnancy--thanks to trainer Ramona Braganza's 321 Baby Bulge Be Gone plan.

So what is this 321 plan that all the new Hollywood moms, including Halle Berry, are following to get back into shape? If you eat clean and exercise, you’re probably already following it!

The 321 in Braganza's plan stands for 3 meals, 2 snacks, and 1 liter of water a day. These are sound diet tips that reflect what most fitness professionals already espouse.

Here are Braganza's Top 10 diet tips:

1. The 3-2-1 of Daily Nutrition: three meals, two snacks, 1 liter of water (minimum)
2. Eat only half the portion of food on your plate if eating out
3. Combine protein and fiber in a snack and you will feel full longer
4. Drink minimum of 1 liter of water a day, but preferably 2
5. Don't skip breakfast!
6. Eat clean; learn to love foods without sauces and butter; enjoy steamed veggies, crunchy salads with little or no dressing- just lemon juice or balsamic vinegar
7. Eat meats grilled, baked, steamed, or poached
8. Eat brown instead of white rice or pasta
9. Enjoy legumes, beans, and nuts
10. Fruits for dessert!

See? It's all good stuff that you probably already knew: No fast or processed foods, no fried goodies and no sugar!

Braganza's 321 exercises consist of compound and functional exercises, which burn fat and recruit more muscle fibers than isolated moves like bicep curls and crunches. Her favorite is the squat and press.

According to People magazine, Jessica eats between 1,700 and 2,000 calories a day and works out for 1 hour, 5 or 6 days a week. This includes 10-minute sets of cardio, circuit training, and core training. She also swims and weight trains.

Being able to afford a personal trainer and nutritionist helps, but not having those resources is not an excuse to let yourself go--before, during or after pregnancy. Anyone can teach themselves how to eat healthily without hiring a nutritionist. And anyone can exercise without a trainer.

Why does this matter to you? Because you don’t have to be a celebrity or be able to afford a trainer and nutritionist like Ramona Braganza to learn how to eat healthily and exercise. Get the info you need from reputable sources online (like Drill Coach!) or pick up a book that covers it all. I highly recommend The New Rules of Lifting and The New Rules of Lifting for Women, which have workout programs for both the gym and home and cover nutrition and meal planning.

Brew Coffee, Roast Pain!

Laughing & Drinking Coffee
Originally uploaded by SL Blaise

Back-to-the-grindstone Monday pop quiz: What is the world's most popular stimulant?

If you guessed caffeine, you're correct! Cheap, safe, legal and socially acceptable, it's no wonder 4 out of 5 Americans drink it, consuming more than 400 million cups a day.

But did you know brewing some fresh java in the morning means less pain during and after your workout? In fact, a morning cup of coffee may curb post-exercise pain better than aspirin.

In a University of Georgia study, researchers found that moderate doses of caffeine, about two cups of coffee, reduced post-workout muscle pain by up to 48 percent.

The researchers' work focused on pain that occurs naturally with muscles contracting during exercise. Patrick O’Connor, professor of exercise science in UGA's College of Education, explained caffeine likely works by blocking the body’s receptors for adenosine--a chemical released in response to inflammation.

"Muscle contractions produce a host of biochemicals that can stimulate pain. Aspirin blocks only one of those chemicals," O'Connor said. "Apparently the biochemical blocked by aspirin has little role in exercise-induced muscle pain."

But O'Connor warns that caffeine is less effective in heavy, habitual caffeine users because of a change in receptors with caffeine use.

Why does this matter to you? Because your morning cup of coffee comes with the added bonus of reducing post-exercise pain. And a 5 mg does of caffeine per kg of body weight is all that's needed to see its effect.

Here are some caffeine guidelines, per cup:
Drip brewed coffee has about 115 milligrams of caffeine
Espresso and percolated coffee have about 80mg
Instant coffee has about 65mg of caffeine
Decaffeinated coffee has about 3mg of caffeine
Tea has about 40mg of caffeine

Source

Back vs. Front: Weighing In On Squats

What's best: The back squat or the front squat?

According to strength coach Charles Poliquin, both are great exercises, but the back squat has a bit more wiggle room. "You can lift more weight in the back squat with some forward leaning. You can't do that in the front squat without hurting yourself," he tells T-Nation.

But that doesn’t mean you should do away with the back squat, Poliquin explains. "There are over 70 ways to squat; saying you need only one is like saying you only need a hammer to build a house."

Poliquin, who prefers the Olympic version of the front squat rather than arms-crossed style, also warns against doing more than 6 reps per set. "This is because your rhomboids tire out isometrically before your squads tire concentrically. You don't want to get to a point where you're squatting with a kyphotic posture (slouch). That's when accidents happen."

Why does this matter to you? Because the squat is king! But there are many types to choose from, including single-leg squats, sissy squats and split squats--and variation is the key to complete muscle development. If you've only been doing back squats at the gym, add front squats to your leg training arsenal.

Thanks to Chicanerous for the video.

Running to Music Increases Endurance

passed again
Originally uploaded by joshhikes

Adding some Red Hot Chilli Peppers to your run can benefit your health.

According to a new study by the Music in Sport Research Group at Brunel University in London, carefully selected music can significantly increase your physical endurance and make cardiovascular exercise a more positive experience.

Researchers had 30 participants run or walk on a treadmill while listening to tracks by Queen, the Red Hot Chilli Peppers and Madonna--and were asked to keep in strict time with the music's beat.

The study found that music lowered the perception of effort in high intensity workouts--even close to physical exhaustion--and increased the perception of pleasure by up to 10 percent.

And the findings are about to be put to the test: Sony Ericsson's Run to the Beat half-marathon, which takes place October 5 in London, will use music selected and coordinated by lead researcher Dr. Costas Karageorghis at 17 live music stations to accompany the 12,500 runners along the entire length of the course.

If you're not sure about your music selections, you can buy the Run to the Beat album on the event's website. It includes 80 minutes of music scientifically designed and mixed to inspire and improve your running experience. There are two sessions available: One for low to moderate intensity runs (70bpm - 130bpm - 84bpm) and one for moderate to high intensity runs (126bpm - 144bpm).

If you're still not convinced, note that Ethiopian marathon runner Haile Gebrselassie is famous for setting world records running in time to the rhythmical pop song Scatman.

Why does this matter to you? Because music lowers your perception of effort, which tricks your mind into feeling less fatigued during a workout. This, in the long-run, will help you achieve your health and fitness goals. Just remember to make selections that match the tempo of the exercise you are doing!