Free Workout #2: Holiday Total Body Workout (Advanced Version)

The post on Monday included a beginner version of a total body workout for the holidays.  Below is an advanced version. 

It is done as mini-circuits.
 
Perform the A1-A4 exercises in a row with 30-second rests between then repeat.  Move to the next circuits (B and C) and repeat.

A1: Upper Body Horizontal Pull Exercise (1-Arm Dumbbell Row, TRX Row, Cable Row, etc.)
A2: Lower Body Squat Exercise (Barbell Squat, Machine Squat, Dumbbell Squat, etc.)
A3: Upper Body Horizontal Push Exercise (Dumbbell Chest Press, Barbell Bench Press, Push-Up, etc.)
A4: Lower Body Lunge Exercise (Dumbbell Walking Lunge, Dumbbell Split Lunge, Dumbbell Reverse Lunge, etc.)

B1: Upper Body Vertical Pull Exercise (Chin-Up, Pull-Up, Pulldowns, etc.)
B2: Lower Body Leg Curl Exercise (Stability Ball Leg Curl, Prone Machine Leg Curl, Seated Leg Curl, etc.)
B3: Upper Body Vertical Push Exercise (Barbell Shoulder Press, Dumbbell Shoulder Press, Machine Shoulder Press, etc.)
B4: Lower Body Bend Exercise (Barbell Romanian Deadlift, Single-Leg Dumbbell Deadlift, Hip Extension, etc.)

C1: Biceps Exercise (E-Z Bar Curl, Dumbbell Curl, Resist-A-Band Curl, etc.)
C2: Triceps Exercise (Rope Pushdown, Lying Dumbbell Extensions, TRX Extensions, etc.)
C3: Crunch Variation Exercise (Abdominal Crunch, Reverse Abdominal Crunch, Stability Ball Abdominal Crunch, etc.)
C4: Rotation Variation Exercise (Seated Abdominal Rotations, BOSU Seated Rotations, Standing Cable Rotation, etc.)

Free Workout #1: Holiday Total Body Workout (Beginner Version)

Since the holiday season can be short on time during the week, here is a free workout for you.  Even though it is the beginner version it can be very challenging.  It is a total body workout and should only take 30-40 minutes to complete.  It is for weeks when you only have 1-2 days during the week to train.

It goes as follows (All exercises are 2 Sets X 12-15 Reps with 45-second rest between and done at a 4020 Tempo):

A1:  Upper Body Horizontal Pull Exercise (1-Arm Dumbbell Row, TRX Row, Cable Row, etc.)
A2:  Lower Body Squat Exercise (Barbell Squat, Machine Squat, Dumbbell Squat, etc.)

B1:  Upper Body Horizontal Push Exercise (Dumbbell Chest Press, Barbell Bench Press, Push-Up etc.)
B2:  Lower Body Lunge Exercise (Dumbbell Walking Lunge, Dumbbell Split Lunge, Dumbbell Reverse Lunge, etc.)

C1:  Upper Body Vertical Pull Exercise (Chin-Up, Pull-Up, Pulldowns etc.)
C2:  Lower Body Leg Curl Exercise (Stability Ball Leg Curl, Prone Machine Leg Curl, Seated Leg Curl, etc.)

D1:  Upper Body Push Exercise (Barbell Shoulder Press, Dumbbell Shoulder Press, Machine Shoulder Press, etc.)
D2:  Lower Body Bend Exercise (Barbell Romanian Deadlift, Single-Leg Dumbbell Deadlift, Hip Extension, etc.)

E1:  Biceps Exercise (E-Z Bar Curl, Dumbbell Curl, Resist-A-Band Curl)
E2:  Triceps Exercise (Rope Pushdown, Lying Dumbbell Extensions, TRX Extensions)

*Core Exercises of Choice

Supplement Tip #1: Ascorbic Acid (Vitamin C) Part 2: Reduce Post Workout Cortisol

The last post on Vitamin C (Ascorbic Acid) covered how it helps enhance the immune system and reduce illness during the cold and flu season.  In fact when people think of Vitamin C the first thought is usually how it can boost the immune system.  What people don’t realize is how it can improve workouts and training programs by reducing cortisol post workout.  World Renowned Strength Coach and Fitness Expert Charles Poliquin recently posted the effectiveness of Vitamin C on his blog found here.  Below are three key points from studies cited from that post[1]:

1. “A 2008 study had untrained men take 1,000 mg (1 gram) of Vitamin C pre-workout and  do 30-minutes of moderate exercise.  Post-workout cortisol levels declined much faster than a placebo group and the effect was evident immediately after exercise, and at 2 and 24 hours post-workout.”

2. “Another 2008 study had trained men take 1,500 mg (1.5 grams) of Vitamin C for 8 days and perform 120 minutes of cycling at moderate speed in a humid, 93 degree environment.  Cortisol response was 57 percent lower after exercise in the Vitamin C group compared to the placebo.”

3. “A 2006 study tested the effect of giving 1,000 mg of Vitamin C/day for two weeks to trained men who performed a 2.5 hour run at 60% of maximal.  Cortisol was significantly lower post-workout than the placebo group.”

4. As a bonus, here is a forth study cited from the book Cortisol Connection by Shaun Talbot.  A 1994 study showed a 30 percent drop in cortisol post-workout in ultra-marathon runners versus the placebo group.  The dosage used was 1,000-1,500 (1-1.5 grams) for one week[2].

In conclusion it is safe to say that Vitamin C might be one of the most underrated supplements on the market.  It seems like 2-3 grams from a high-quality brand with a post-workout shake can be very effective for enhancing the immune system as well as workouts in a training program.

References:
1. Retrieved from http://www.charlespoliquin.com/Blog/tabid/130/EntryId/1562/Tip-435-Take-Vitamin-C-Post-Workout-To-Lower-Cortisol-Recover-Faster.aspx
2. Talbot, S.  2007.  Cortisol Connection 2nd Edition.  Alameda, CA:  Hunter House.

Supplement Tip #1: Ascorbic Acid (Vitamin C) Part 1: Boost the Immune System and Reduce Illness

December is usually the month where snow is expected to fall. It’s also the time where more colds and flu’s are experienced and work and workouts are missed as a result. Ascorbic Acid (Vitamin C) is one vitamin that can boost the immune system and greatly reduce the chances of being sick. Unfortunately the national media often downplays its benefits by stating the typical “Studies have shown it to be ineffective” slogan. This post will explain what is being overlooked in many of the studies so you can make your own decision.

1. Many of the studies used Vitamin C that wasn’t the best absorbable form in the body[1]. The Ascorbic Acid form of Vitamin C is the best. Make sure you look for this on the label.

2. Dosage. The dosages used in the studies are often minimal[1]. For example, most top health practitioners suggest 1-3 grams/day[2]. Many studies only use 100-300 mg (about 10% of the suggested usage)[1].

3. Time Period. Many of the studies referenced were done 10+ years ago[1]. Stress and pollution has increased greatly since then resulting in more Vitamin C being depleted because of increased cortisol levels[3]. There is a greater need now for Vitamin C than ever before!

To summarize this post, try to consume 2 grams of Ascorbic Acid/Day. Use it right after your workouts (ideally with your shake) on workout days and with meals on non-workout days. If anything, try the 2 grams/day dosage for 30-days and see what happens. As far as brand, avoid the kind that you find in department stores (The brands are usually cheap, poor quality and contain Vitamin C that doesn’t absorb well in the body) and go with brands that health practitioners sell (i.e. Metagenics, Thorne, Designs for Health, Douglas Labs, Poliquin, etc.). If you are a member of Life Time Fitness, the Life Café carries Thorne Ascorbic Acid. You can get a 10% discount on your purchase if you use my name.

Part 2 of this post will go into how Ascorbic Acid can enhance exercise recovery post-workout by reducing the negative effects of cortisol.

References:
1. Crayhon, R.  1994.  Nutrition Made Simple.  New York, NY:  M. Evans and Company Inc.
2. Talbot, S.  2007.  Cortisol Connection 2nd Edition.  Alameda, CA:  Hunter House.
3. LaValle, J.  2004.  Cracking the Metabolic Code.  Laguna Beach, CA:  Basic Health.

Flexibility Exercise Spotlight #2: Calf Self Myofacial Release (Foam Roll)

In this flexibility exercise spotlight Meredith demonstrates how to foam roll the muscle of the calf (Gastrocnemius).  This is one of the most common muscles to get tight on people.  This is because of wearing shoes with heels (i.e. Business shoes for men or high heels for women).

Enjoy!

Core Exercise Spotlight #3: Abdominal Plank Progressions

In this Core Exercise Spotlight segment, Meredith performs progressions for the Abdominal Plank Exercise.  It is an exercise to progress to after the Dead Bug progressions are mastered.

Nutrition Tip #5: Six Simple Ways to Minimize the Damage of Alcohol During the Holidays

There was lots of great feedback from the Thanksgiving post.  Since December is full of holiday functions, the purpose of this week’s post is to provide education on how to minimize the damage done from drinking alcohol so you can still function in the gym as well as not make your jeans tighter.  Here are six simple steps to follow (Assuming you drink alcohol):

1. Avoid Starchy Carbs During Days You Know You Have Social Functions.  If lots of starchy carbs are consumed during the day it will raise insulin levels causing more fat storage.  Also, they will “Absorb” the alcohol causing increased intake which will lead to additional fat storage.  By keeping the carb intake to vegetables and some fruit (i.e. berries) along with protein and healthy fat at meals during the day, less booze will be consumed, fewer calories will be taken in and insulin levels won’t rise as much.  An additional bonus is less money will be spent because less drinks are consumed. 
2. Pick One Type of Booze for the Evening:  A sure fire guaranteed way to get a terrible hangover and not want to go to the gym for many days is to mix different types of alcohol.  Just sticking to beer isn’t as damaging as drinking some beer, then champagne, then shots, etc. all in one evening.
3. Try to Avoid “Sugary Drinks”. There is a huge difference in calories from sugar with certain drinks.  For example, Margarita mixes can have 80 grams of sugar/drink (320 calories). A better option would be Margaritas mixed with Tequila and Lime Juice which totals 10-20 grams (40-80 calories).  A second example is a Captain Morgan/Coke compared to a Captain Morgan/Diet Coke.  Using Diet Coke will reduce the sugar by 25-35 grams (100-140 calories).
4. Try to Drink Higher Quality Alcohol.  Ever wake up after drinking and say “I would pay $50 to get rid of this hangover.”  That is the difference between drinking high quality alcohol instead of the cheap brands.  The extra cost will reduce the extra pain the next morning as well as worse workouts experienced during the week.
5. Post Drinking Strategy.  Once home have 16-24 oz. of water with a high-quality Multi-Vitamin, Omega-3 and some Magnesium right before bed.  This especially helps if Steps #2 and #4 weren’t followed.
6. Don’t Drink and Drive.  This is pretty self-explanatory.  Be safe over the holidays!

In conclusion this article wasn’t written to promote alcohol consumption.  It was written because the majority of people reading this WILL go out and have some drinks during the weekends in December.  By following the steps above (Especially Steps #1 and #3) holiday weight gain that many Americans experience can be reduced by eating less empty calories and avoiding having worse workouts or none at all!

Core Exercise Spotlight #2: Dead Bug Progressions

In this second Core Exercise Spotlight installment, Meredith demonstrates the Dead Bug Exercise and some of it's variations and progressions.  This is can be a next progression from the first Core exercise demonstrated on this blog.

Nutrition Tip #4: Three Simple Ways to Enjoy Thanksgiving and Reduce Calorie Intake

During this time of year there is lots of healthy options for Thanksgiving via eating tips (Substitute Sweet Potatoes or Cauliflower for White Potatoes) or healthy cooking (Gluten or Dairy Free) in the media.  While most of these suggestions are great and encouraged, people often have limited control over their options.  For example your mother or the people who invited you over may get offended if you make cooking suggestions or avoid certain food.  Also, most American people are used to a “Traditional” way of having that meal and arguing about it isn’t worth it.  Finally, some of the dishes offered are favorite foods that many don’t want to give up because Thanksgiving is one of the few times to eat it (Mom’s Pumpkin Pie for example).  Using those points as examples the purpose of this post is to give three simple nutrition tips that will allow you to enjoy Thanksgiving without having to undo your belt after the meal.

1.     Eat the Protein and Vegetable Options First.  Look at the options being served.  Start eating the protein (Turkey) first followed by the vegetable (Broccoli, Carrots, etc.) selections.  This is a simple way to fill up so you are less likely to go overboard on the less healthy options.  After those are finished, have the other options by your “Taste Priority.”
 
2.     Try to Take 15-20 Minutes to Eat.  When people overeat it is usually because they ate really fast.  Slow down and take your time.  Fill your plate with your favorite options and follow Step #1.  You will enjoy your food and after this time period you will start to feel full and won’t eat as much.
 
3.     Try to Chew 20-30 Times With Each Bite. This will help with Step #2.  You don’t have to go this far but it is a nice bonus to ensure you keep your calories reduced and enjoy your food in the process.  Even if you don’t chew 20-30 times/bite just thinking about it will work wonders on keeping the portions controlled.

Use the tips above and enjoy your Thanksgiving without feeling guilty or sleepy afterwards like most people do!

Nutrition Term #1: Antioxidants

A common nutrition question is "What are Antioxidants?"  A great way to explain this is from the book 150 Healthiest Foods on Earth by Jonny Bowden, PhD. 

In the book Bowden defines Antioxidants as "Compounds in food that help fight the process of oxidation or oxidative stress, a factor in virtually every degenerative disease."

He uses a cut apple being left in the air as an example of oxidation.  The apple turning brown also happens to the cells and organs in the body due to poor food quality, air pollution, etc.  Antioxidants help fight this process [1].

High fruit and vegetable consumption is important because many are loaded with antioxidants.

References:

1. Bowden, J. 2007.  The 150 Healthiest Foods on Earth.  Bevery, MA:  Fair Winds Press.

Question of Resistance Training #4: Three Tips to Maximize Your Workout in Minimal Time

Resistance training questions #2 and #3 discussed how many days/week should be taken off as well as how often a full week should be taken off from training for recovery reasons.  There was quite a bit of positive feedback from people who have busy schedules regarding not having to "Live in the Gym" to get results.  Based off that feedback this post will discuss how to be time efficient while resistance training.  These tips will help with fat loss, muscle tone and decrease the chance of injury. 

1. Maintain Consistent Rest Periods.  Try to use a timer or stopwatch (Doesn't have to be anything fancy) and keep your rest between exercises to 30-45 seconds.  Pick a number (30-seconds for example) and be consistent with it during the whole workout.  You will be surprised by how much you can get done by following this simple rule.
2. Pair Opposing Muscle Groups.  World renowned strength coaches Charles Poliquin (Canada) and Ian King (Australia) get credit for this.  Some examples of pairs include:  Biceps/Triceps, Chest/Back, Quads/Hamstrings, etc.  Here is an example of a biceps and triceps pair.  Perform a Biceps Barbell Curl, rest 45-seconds and then perform a Triceps Rope Pushdown, rest 45-seconds and repeat for the required number of sets.  Once the sets are completed move on to the next pair of exercises.  This technique will save time (One muscle group is resting while one is working), elevate the heart rate and decrease the chance of injury because the muscle groups in the workout are more balanced [1, 2].
3. Pair Upper Body/Lower Body Exercises.  This technique might be the most effective for people who don't have extra time for cardio to drop body fat and tone up[3].  It is best done by dividing the body into four quadrants and pairing them up[4].  For example, pair an upper body front exercise like Flat Dumbbell Chest Press with a lower body back exercise like Seated Leg Curls.  A second example is an upper body back exercise (Seated Cable Row) paired with a lower body front exercise (Barbell Squats).  When doing this heart rate elevates in a big way and growth hormone will elevate due to increased blood lactate levels.  This will cause increased fat loss in a short time period.

The above tips should keep total workout time well under 60-minutes and keep days in the gym to 3-4 max.  In future posts additional efficient workout techniques will be discussed.  For now, try one of the above and see what happens.

References:

1. King, I.  2002.  Get Buffed 3rd edition.  Reno, NV:  Kingsports Publishing.
2. Poliquin, C.  2006.  Poliquin Principles.  Phoenix, AR: Poliquin Perfromance Center.
3. Poliquin, C.  2004.  German Body Comp Program.  Phoenix AR:  Poliquin Performance Center.
4. Flynn, C. "Program Design."  Poliquin Strength Institute.  Providence RI.  15-16 May 2010.

Core Exercise Spotlight #1: Kegal Squeeze

In this exercise spotlight Physical Therapist Meredith Butulis of OSR Physical Therapy in Eden Prairie, MN demonstrates a Kegal Squeeze exercise.  This exercise is a great starting point for women (Especially if they have kids) as well as men.  It works the deep abdominal muscles.

Question of Resistance Training #2 & 3: Off Days and Weeks

Question:  Do you ever suggest taking a full week off of working out for recovery?

Answer:  Yes.  Most experts agree taking 5-7 days off of training every 12-16 weeks is ideal.  This is best done on weeks when vacations are planned because people are away from home.  Doing this towards the end of each fiscal quarter works well.  For example at the end of the first quarter spring break trips are often planned.  The second quarter ends with the 4th of July.  Labor Day weekend is close to the end of the third.  Finally, the holiday season is near the end of the forth.  If a person is able to get out of town around these dates and avoids the gym it results in a great physical and mental break.  This allows people to come back to the gym refreshed with renewed energy to accelerate progress on their next program.

Question:  How many days/week do you suggest taking off from working out?

Answer:  If you are using a well-designed resistance training program and are following a nutrition plan that fits your body type most people only need to work out 3-4 days/week (3-4 days away from the gym) to get great results.  There are exceptions to this rule that is beyond the scope of this post (Triathletes, Physique Competitors, etc.), but most people need to understand the reason why they aren’t making the progress they desire is because they are under recovered or over trained.  Allowing 3-4 days of recovery and 5-7 days off every 12-16 weeks can help you avoid this issue.  However, if you MUST get in the gym more, try a relaxation based yoga class for recovery 1-2 days/week.

Flexibility Spotlight #1: Foot Self Myofacial Release

Below is a video example of how to self myofacial release the bottom of your foot.  This is a great stretch do do on a daily basis for people with tight lower body muscles.

Resistance Training Exercise Spotlight #1: The Push-Up

Here are some video examples of the proper way to perform a push-up.  Although most people think it is a basic exercise, I often see people (Mainly women in group fitness settings) use poor body set-up which limits performance and progression.  Below Physical Therapist Meredith Butulis of OSR Physical Therapy teaches the push-up from two different angles.

Question of Cardio #1: Intervals to Lower Fasting Glucose

Question:  Your last post addressed how resistance training lowers fasting blood glucose.  Do you have any special recommendations for cardio if you want to lower your fasting blood glucose?

Answer:  There are a few to choose from, but one of the most effective protocols is Interval Training with a 1:3 Work:Recovery Ratio.  Here are four guidelines for maximal results:

1. The work period will last from 30-90 seconds (Choose 30, 60 or 90 seconds) depending on fitness level.  After each work period the recovery period will be between 90-270 seconds (Choose 90, 180 or 270 seconds).  During the work period go as hard as possible and the recovery period walk around slowly.

2. For this protocol total interval duration should not exceed 20-25 minutes.  As an example, using a 60 second work:180 second recovery would equal 5-6 total intervals.  It is also important to perform a dynamic warm-up for 5-10 minutes prior to the intervals and cool-down for 10 minutes upon completion of intervals.  Total workout time will be less than 40-45 minutes with everything combined.

3. Too often fitness enthusiasts perform cardio exercise where they go in a straight line (i.e. treadmill, bike, etc.).  For this workout try different tools like Jump Rope, Prowler Pushes, Sled Pulls, ViPR Drills, Kettlebell Swings or Snatches, Battling Ropes, etc.

4. Using a Heart Rate Monitor for this workout is VERY important for monitoring recovery.  It is vital to let the heart rate come down to your individual Aerobic Base (AB) or 120 BPM if you don’t know the AB heart rate during recovery periods1.  Once one of these numbers is reached, start the next work set.  If you don’t have a HR Monitor, make sure to go the full recovery length.  However, with a HR Monitor recovery periods should decrease in duration as your fitness level improves.

In addition to the goal stated in the question, most fitness enthusiasts would see their strength, fat loss and muscle tone increase by following the above cardiovascular training protocol.  This is because in addition to lowering fasting glucose, anabolic hormones like testosterone and human growth hormone are elevated helping you become more anabolic.

References:
1. Rooney, M.  2008.  Training for Warriors.  New York, NY: Harper Collins.

Question of Resistance Training #1: Resistance Training to Lower Fasting Glucose

Question:  Based of your last two posts, do you have any special recommendations for lifting weights if you want to lower your fasting blood glucose?

Answer:  There are three effective resistance training techniques for this goal:

1. Train Opposing Muscle Groups as a Pair:  This is called a Super Set.  An example for upper body is to perform a dumbbell chest press for a given number of reps, rest for the desired time and then perform a 1-arm dumbbell row.  Repeat until the goal for the number of sets is completed.  In addition to the previous example, pairing exercises for biceps/triceps, quads/hamstrings, etc. can also be used.

2. Utilize Tempo With Exercises:  A good tempo for the above goal is a 3020 tempo.  Using a barbell biceps curl as an example, (3) represents the number of seconds to lower the bar, (0) means there is no pause at the bottom of the movement, (2) is the number of seconds to raise the bar and finally (0) once again means there is no pause at the top.  With this cadence the idea is for each rep to take five seconds to complete and is done with continuous movement (no stopping until fatigued).

3. Alternate 3-4 Week Intensity Blocks With 3-4 Week Volume Blocks:  For the first 3-4 weeks (Intensity Block) perform less total exercises for more sets, less reps and heavier resistance.  For men this could be 4 Sets X 4-6 Reps and for women it could be 3 Sets X 8-10 Reps.  For the second 3-4 weeks (Volume Block) perform more total exercises for less sets, more reps and moderate to lighter resistance.  This could be 3 Sets X 10-12 Reps for guys and 2 Sets X 12-15 Reps for gals. 

In addition to the goal stated in the question, most lifting enthusiasts would see their strength, fat loss and muscle tone increase by following the above resistance training guidelines.

References:
1. Poliquin, C.  “BioSignature.”  Poliquin Performance Center, Providence RI.  16 May 2011.

Nutrition Tip #3: The Three Nutrition "Types": A Follow-Up on Fasting Glucose and Fat Loss

A popular question on my last post was “Does a low carb/high fat nutrition plan make your cholesterol worse?”  Before answering that question it’s important to understand how Fasting Glucose can be the foundation for optimal cholesterol and body composition.

Fasting blood glucose indicates how much sugar is in your blood.  It’s normal for your blood glucose to rise after eating carbohydrates but should be lower when fasted.  Many Functional Doctors suggest fasting glucose should be less than 85 mg/dL.  For example, Dr. Mark Houston author of What Your Doctor May Not Tell You About Heart Disease suggests 80 mg/dL.  Here are some reasons for those recommendations:

1. The risk of dying from a stroke increases 27% for every 18 mg/dL increase beyond 83 mg/dL[1]

2. Each 1 mg/dL increase above 80 mg/dL raises the risk of coronary heart disease by 1% (A rise from 80 to 100 would increase the risk by 20%)[1]

3. Each 1 mg/dL increase over 85 mg/dL increases the risk of Type 2 diabetes by 6% in a ten year period (A rise from 85 to 95 mg/dL would increase the risk by 60%)[2]

4. There is usually a direct correlation between lower fasting glucose levels and lower levels of body fat.  People are usually very lean on the shoulder blade and oblique areas as a result.[3]

5. High insulin levels have a negative effect on all the hormones in the body.  By keeping blood glucose low, insulin is usually lower resulting in more efficient hormone production in the body.[3]

Now that you understand the importance of measuring fasting blood glucose the next post will explain triglycerides, different cholesterol types and optimal ranges for looking good on the outside, being healthy on the inside and performing at an optimal level physically and mentally.

References:
1. Houston, M.C. 2012.  What Your Doctor May Not Tell You About Heart Disease.  New York, NY: Hatchette  Book Group.
2. LaValle, J.  “Optimize Performance at Every Level.”  Corporate Office, Chanhassen, MN.  2 November 2011.
3. Poliquin, C.  “BioSignature.”  Poliquin Performance Center, Providence, RI.  15, May 2011.

Nutrition Tip #2: The Three Nutrition Types

In my experience, three proven nutrition plans give people a lean look on the outside, a healthy inside, and optimal performance.  Using body fat storage placement and fasting glucose levels as a reference, we can determine which of the following three plans fits your particular need.

1. Low Carb/High Fat:  This plan applies to about 25% of the population.  The nutrient breakdown is roughly 30% protein, 50% fat (healthy or “good” fat) and 20% carbs.  People who fall into this group will usually carry more fat around their shoulder blade and hip area and their blood work typically reflects a fasting glucose over 100 mg/dl[1].  Unfortunately, this group’s population is expanding as more people are becoming insulin resistant.

2. Iso-Caloric:  Approximately 50% of the population benefit from this plan.  It incorporates about one-third equal parts of protein, fat, and carbs.  The advantage of this plan is its visual ease; that is, one can easily break the plate into thirds.  Generally, unlike people in the low carb / high fat plan above, people in this group carry MORE fat on the hip but LESS fat on the shoulder blade[1].  An individual’s fasting glucose level is often between 90-100 mg/dl.  This plan is a simple starting point for most people.

3. Higher Carb/Lower Fat:  I consider this the “Dying Breed” of nutrition.  These are the “I hate you” people because they eat lots of carbs and get away with it.  The characteristic is if this person has a lean and defined shoulder blade area and minimal fat around the hip[1].  Also, their fasting glucose is below 85 mg/dl.  It may be easy to think of the collegiate or Olympic track athletes as members of this group.

Finding the type of plan that works best for you can be as simple as taking skin-folds on your hip and shoulder areas and/or testing for your fasting glucose.  (Most drug stores carry over-the-counter Glucometers).

References:
1. Poliquin, C.  BioSignature Modulation.  Providence RI, May 2011

Nutrition Tip #1: If You Eat From The Dirty Dozen Try To Go Organic

Eating organic food can be challenging for many people.  However, a good start to gradually add it in is to go organic with the Dirty Dozen foods.  These fruits and vegetables are the most heavily sprayed with pesticides and herbicides according to the Environmental Working Group.  Included are:

1. Apples
2. Bell Peppers
3. Celery
4. Cherries
5. Kale
6. Grapes (Imported from Chile)
7. Nectarines
8. Peaches
9. Potatoes
10. Raspberries
11. Spinach
12. Strawberries

November 4, 2012: Pre-Holiday Fat Loss Challenge

The average American gains 8-11 pounds over the holiday season.  This stat is from Halloween to New Years Day in some surveys and Thanksgiving to New Years Day in others. 

This Holiday season I am going to be a good example for fitness enthusiasts and clients to follow and see how much body fat I can lose in the eight weeks.  This morning I tested my body fat with an In-Body BIA machine and I was 16.1%.  My goal is to get under 10% by December 30th.  It will be a challenge to get there.

I will post my progress once a week going forward (I will test my body fat every Saturday morning) for people to see. 

Wish me luck!

Resistance Training Workout: November 2, 2012

The resistance training workout I did today was legs.  Here is what I did:

1. Saftey Bar Squat:  4 Sets X 6-8 Reps, 45-Second Rest
2. Dumbbell Step-Up:  4 Sets X 6-8 Reps, 45-Second Rest
3. Cybex Eagle Seated Leg Curl:  4 Sets X 6-8 Reps, 45-Second Rest
4. Single-Leg Dumbbell Deadlift:  4 Sets X 6-8 Reps, 45-Second Rest

Resistance Training Workout: November 1, 2012

The resistance training workout I did today was back/chest.  It was day 3 of  a 4-day split:

1. Parallel Grip Chin-Ups:  10 Sets X 3 Reps, 60-Second Rest
2. Cybex Cable Wide-Grip Row:  4 Sets X 6-8 Reps, 45-Second Rest
3. 1-Arm Dumbbell Row:  4 Sets X 6-8 Reps, 45-Second Rest
4. Low Incline Dumbbell Chest Press:  4 Sets X 6-8 Reps, 45-Second Rest
5. Life Fitness Chest Press:  4 Sets X 6-8 Reps, 45-Second Rest

The 60-Day Pre-Holiday Bender Part 3: The Physiological Changes

Here are the physiological changes form the 60-Day Pre-Holiday Bender:

• My Aerobic Base heart rate went from 131 bpm to 98 bpm. 
• My Anaerobic Threshold went from 147 bpm to 117 bpm.  This means I go right into sugar burning at 117 bpm.  Basically my body wants to burn sugar instead of fat.
• My Resting Metabolic Rate completely reversed.  I now burn 76% sugar and 24% fat.  Prior to the 60-days I burned 72% fat and 28% sugar.
• Blood Glucose went from 72 mg/dl to 94 mg/dl.
• Triglycerides went from 42 mg/dl to 66 mg/dl.
• HDL Cholesterol went from 89 mg/dl to 85 mg/dl.
• LDL Cholesterol went from 78 mg/dl to 68 mg/dl.

Part 4 will discuss the mental changes that happened.

Stay tuned.

Cardiovascular Training Workout: October 31, 2012

Today I did a light cardio workout for 45-minutes in Training Zones 1-2.  Basically it was something that was not going to very difficult as I am getting back into working out consistently. 

Heart Rate Ranged from 97-115 BPM.

Since I did the 60-Day Pre-Holiday Bender my Aerobic Base, Anaerobic Threshold and all five training zones dropped quite a bit.  This shows the impact of nutrition on how efficient the cardiovascular system can work. 

It will be interesting to see how quickly the training zones improve as my nutrition improves.

The 60-Day Pre-Holiday Bender Part 2: The Physical Changes

The last post on "The 60-Day Pre-Holiday Bender" discussed why I ate like crap and was inconsistent with workouts and taking my supplements for sixty days.  This post will explain the physical changes that happened to me during that time period.

1. My body fat percentage went from 12.4-17.0%.  I used the In-Body BIA machine to get this data.
2. Jean Size:  I could get into and button my "Lean Jeans" before the experiment (They were tight).  Now I can't get them over my hips.  My "Comfortable Jeans" went from feeling comfortable to feeling tight.
3. All my muscle definition went away.
4. I feel really winded during my workouts right now.
5. Lifting weights is much harder.  For example in the past I had no trouble performing 12-14 chin-ups and now 4-6 is really challenging.
6. My joints hurt.  It actually feels like I am going to tear a ligament in my knee if I land wrong.
7. When I am at work I feel self conscious of how I look so I am working out in baggy clothing and wear my jacket and pants when I train people.

The next post will detail what happened physiologically.

Resistance Training Workout: October 30, 2012

The resistance training workout I did today was Biceps/Triceps.  This is Day 1 of a 4-Day Training Split.

Here is what I did:
1.  Dips:  4 Sets X 6-8 Reps, 45-Seconds Rest
2.  Life Fitness Overhead Triceps Extensions:  4 Sets X 6-8 Reps, 45-Seconds Rest
3.  Flat Bench E-Z Bar Skull Crushers:  4 Sets X 6-8 Reps, 45-Seconds Rest
4.  Cybex Cable Peacher Curl:  4 Sets X 6-8 Reps, 45-Seconds Rest
5.  E-Z Bar Reverse Curl:  4 Sets X 6-8 Reps, 45-Seconds Rest
6.  Dumbbell Alternate Biceps Curl:  4 Sets X 6-8 Reps, 45-Seconds Rest

The 60-Day Pre-Holiday Bender Part 1: Why I Did It

For the past sixty days I did an experiment.  I ate like crap, worked out very little, and took my supplements on a very inconsistent basis.  I did this because it was right before the holiday season (Halloween-New Years Eve) where people gain 8-11 pounds depending on the source.  I wanted to show fitness enthusiasts how much damage you can do to your body physically, physiologically and mentally while eating bad and working out less over the holiday season (Which many people do). 

This experiment was similar to the one that Fitness Professional Drew Manninig did in 2011.  Manning did what I did for six months so he could relate to his overweight clients better.  While I respect what Manning did, I kept my experiment to sixty days for the following reasons:

• I was overweight once before (I weighed 239 with a waist size of 38") and I won't go back to looking like that.
• I noticed when some of my clients and co-workers figured out what I was doing it gave them an excuse to "Slip Up" on their diet more often.
• I hated not being a good example for people to follow via health and fitness.
• When I am at my most fit level, I nearly pass out after eating foods like cupcakes.  To go longer than two months would have affected my work very negatively from being mentally off more often.
• Most people I know in the Upper Midwest really struggle between Thanksgiving and New Years Eve (forty days) or Halloween and New Years Eve (sixty days).  Originally I was going to forty days but with all the Halloween candy in stores right after Labor Day I decided to do sixty days (When Halloween candy is on  the corner of every shopping aisle it can be tough on people via cravings).

 Future posts on this experiment will detail what changes happened to me physically, physiologically and mentally.

Stay tuned!

Overtraining Tip #4: Definition of Periodization and How to Apply it to Your Training Programs

In Overtraining Tips #2 and #3 Training Phases, Training Blocks and Active Recovery weeks were discussed.  Below are quick definitions of each:

• Training Phase:  A training program that is usually 12-13 weeks long.  It can be as short as 6-weeks.  However, best fitness results can usually be achieved when scheduled on a quarterly basis (i.e. January-March, April-June, July-September and October-December).
• Training Block:  A 3-4 week portion of the Training Phase.  In a 12-week Training Phase there can be three 4-week training blocks or four 3-week blocks. 
• Active Rest Week:  This is a week to recover mentally and physically after a 8-12 week phase.  It is usually scheduled during a vacation.

What is defined above is a more user friendly version of periodization.  Periodization is defined as dividing a training program into a number of periods of time, each with a specific training goal or goals [1].  Unfortunately it traditionally uses complex terms such as Macrocycle, Mesocycle, etc. that often confuse people.  What is listed above is a more user-friendly way of simplifying periodization from the book The Black Book of Training Secrets by Chritian Thibaudeau.

In future posts examples of both Linear and Undulating Periodization will be discussed with examples of each.

References:
  1. Thibaudeau, C.  2006.  The Black Book of Training Secrets.  F. Lepine Publishing.

Before beginning any exercise program, consult with your physician to ensure you are in proper health.  This post is not meant to provide medical advice; you should obtain medical advice from your private healthcare practitioner.

Overtraining Tip #3: Schedule an Active Recovery Week at the End of Each Quarter

Most fitness enthusiasts have goals that are at the end of each quarter during the year.  These goals usually go hand in hand with a vacation/trip where they want to look good.  For example in late March or early April there is a "Spring Break" trip.  The 4th of July is the week after the second quarter ends.  Labor Day weekend is at the end of quarter three.  Finally, the fourth quarter ends with the holiday season.

This relates to overtraining because the end of a quarter (12-13 weeks) is a perfect time to end a Training Phase and schedule an Active Recovery week.  An example of this is to avoid resistance training during your vacation and spend more time walking on the beach or site seeing.  In addition you can schedule some time in the spa and get massages.

In conclusion many people who enjoy working out try to find gyms while on vacation and often get stressed out in the process.  By getting some rest and relaxation time you can allow your body to recover physically so you can come back to the gym with improved fitness levels.  Also, you will be refreshed mentally and will be more excited to get back to your training program!

Before beginning any exercise program, consult with your physician to ensure you are in proper health.  This post is not meant to provide medical advice; you should obtain medical advice from your healthcare practitioner.

Overtraining Tip #2: Create a 12-13 Week Training Phase Each Quarter of the Year

One of the easiest ways to avoid overtraining is to create 12-13 week Training Phases.  These can be scheduled during the quarters of the year.  For example:

• Phase 1: January-March
• Phase 2:  April-June
• Phase 3:  July-September
• Phase 4:  October-December

Based off the quarters listed above each phase will last 13-weeks.  In this time period divide the 13-week phase into three 4-week Training Blocks or four 3-week blocks with each block having different training goals.  If a person has two or more years of lifting experience (World Renowned Strength Coach Charles Poliquin calls this Training Age) they would benefit more from the 3-week example as their body can adapt faster.  If person's training age is less than two years the 4-week example might be better because they take longer to adapt because their body is still learning.  Finally, the 13th week of the phase could be an Active Recovery Week.  This is a great time to take a week off of training so you can start the next phase more mentally and physically fresh.

Before beginning any exercise program, consult with your physician to ensure that you are in proper health.  This post is not meant to provide medical advice; you should obtain medical advice from your private healthcare practitioner.
 

Over Training Tip #1: Reduce Resistance Training Workout Duration

Since the focus of this month’s posts is over training there will be lots of short tips sent that can be easily applied. The first tip to prevent overtraining is to keep your total resistance training duration to 60-minutes or less.

 

The time schedule for a resistance training workout should go as follows:

• Dynamic Warm-up: 5-10 minutes
• Resistance Training: 35-45 minutes
• Cool Down/Stretching: 5-10 minutes

Most top fitness experts agree with this schedule because it can maximize the testosterone/cortisol ratio. Anabolic hormones (Build and repair tissue) like Testosterone and Growth Hormone peak between 20-45 minutes into the workout and drop rapidly between 45-60 minutes[1]. The catabolic hormone (Can tear tissue down) cortisol peaks around 60 minutes and climbs as the workout duration continues[1]. By keeping resistance training time at 45-minutes or less you can have a more favorable testosterone/cortisol ratio resulting in better results in less time spent at the gym.

 

References:

1. Poliquin, Charles.  The Science of Bodybuilding.  Poliquin Performance Center.  2002.  CD.

My Short Bio

Corey Grenz has been in the fitness industry for nearly twenty years.  After needing to lose body fat gained from poor college eating habits, Corey started his weight-loss quest as a typical fitness consumer by reading fitness magazines to learn.  After having success of losing 35 pounds and lack of success getting rid of the last 10-15 pounds he went to school for Exercise Science.  He earned B.S. and M.S. degrees, numerous fitness certifications and was able to lose the last 10-15 pounds and compete in several natural bodybuilding competitions.  Because of his experience and education Corey can relate to and help fitness enthusiasts achieve their fat loss goals and build lean muscle.  For Corey's full resume click here.

My Mission Statement

My mission is to get fitness enthusiasts looking good on the outside, healthy on the inside and to perform at optimal levels both physically and mentally in a time efficient manner.

Welcome

Welcome to my blog. 

The purpose of this is to provide you free and helpful fitness education that aligns with my mission statement.

It will include fitness related tips, recipes, what I eat, how I train, books I read, question & answer, video clips, etc. 

Look forward to posts on a more frequent basis in October.