Supplement Spotlight #1: Omega-3

Six Simple Reasons Why You NEED an Omega-3 Supplement

The one supplement that is probably on top of the supplement priority list for most people is

Omega-3 (Fish Oil).  Here are six reasons why:

1. Over 90% of Americans are deficient in Omega-3[1]
2. Omega-3 is critical to controlling inflammation, blood sugar and metabolism[1]
3. Fat burning and muscle building are enhanced by taking Omega-3[2]
4. Omega-3 lowers C-Reactive Protein an inflammation marker[2]
5. The incidence of depression and anxiety is lowered by taking Omega-3 and it also reduces carbohydrate cravings[2]
6. The main difference between the evolution of human and monkey is humans consumed large amounts of Omega-3 fats (Making them more intelligent and able to evolve faster) and Monkeys consumed the majority of fat from Omega-6[3]

When taking Omega-3 make sure you take one that is high quality and at the very least has a GMP stamp on the label.  The ideal dosage for most people is 2-5 combined grams of EPA/DHA.  The Omega-3 supplement Life Time Fitness carries in their cafes and online store is high quality and peppermint flavored.  If you are interested in purchasing it at the Life Cafe, give them my name to save 10%.

When taking Omega-3 capsules make sure to take it at the beginning or middle of your meals to avoid potential "Fish Burps."  Also, store in the refrigerator to prolong freshness.

References: 

1. Hyman, M.  2012.  The Blood Sugar Solution.  New York, NY: Hatchet Book Group   
2.  Poliquin, C. (2010).  Why Fish Oils Are The Most Important Supplement.  Retrieved from                http://www.charlespoliquin.com/Blog/tabid/130/EntryId/118/Why-Fish-Oils-Are-The-Most-Important-Supplement.aspx 
3. Gedgaudas, L.  2011.  Primal Body, Primal Mind.  Rochester, VT:  Healing Arts Press. 

Strictly Strength Workout 3/22/13

Strictly Strength equipment for class

In the Strictly Strength class on Friday, March 22 we did upper body/lower body pairs (Super Sets).  This is also known in some texts as Peripheral Heart Action Training as it causes an increase in heart rate because of an increase in blood flow to the muscles going from upper body to lower body exercises.  We used an Exercise Mat, Stability Ball, Resist-A-Band, Figure-8 Band and two different size pairs of Dumbbells.  The workout is listed below:

Pair (Super Set) 1:  2 Sets X 15-20 Reps

1. Bent-Over DB Row (Elbows out/knuckles facing forward)
2. Dumbbell Forward Lunge

Pair (Super Set) 2:  2 Sets X 15-20 Reps

1. Push-Ups
2. Resist-A-Band Squat

Pair (Super Set) 3:  2 Sets X 15-20 Reps

1. Bent-Over Dumbbell Row (Elbows in/palms facing)
2. Stability Ball Leg Curl

Pair (Super Set) 4:  2 Sets X 15-20 Reps

1. Stability Ball Dumbbell Flye
2. Reverse Dumbbell Lunge

Pair (Super Set) 5:  2 Sets X 15-20 Reps

1. Resist-A-Band Band Scarecrow
2. Single Leg Squat

Pair (Super Set) 6:  2 Sets X 15-20 Reps

1. Dumbbell Shoulder Press
2. Single Leg Deadlift

Pair (Super Set) 7:  2 Sets X 15-20 Reps

1. Dumbbell Side Raise
2. Figure-8 Side Step

Pair (Super Set) 8:  2 Sets X 15-20 Reps

1. Resist-A-Band Biceps Curl
2. Stability Ball Inner Thigh Squeeze 

Pair (Super Set) 9:  2 Sets X 15-20 Reps

1. Lying Dumbbell Triceps Extensions
2. Glute Bridges

Enjoy the workout!

Question of Fitness #: Total Body or Training Split?

Question:  Do you suggest using Total Body Workout or a Training Split when you work out?

Answer:  The definition of a Total Body Workout is pretty self-explanatory.  All the major muscle groups (Chest, Back, Shoulders, Arms, Legs and Core) are trained in one session.  An example of a 3-Day Total Body Workout is below:
 

3-Day/Week Total Body Training Program (i.e. Monday):
1.    Flat DB Chest Press (Chest)
2.    Barbell Squat (Quads)
3.    V-Bar Row (Back)
4.    Stability Ball Leg Curl (Hamstrings)
5.    DB Shoulder Press (Shoulders)
6.    Single-Leg Calf Raise (Calves)
7.    E-Z- Bar Biceps Curl (Biceps)
8.    Stability Ball Crunch (Core)
9.    Triceps Rope Pushdown (Triceps)    

The definition of a Training Split is to break the body up into different muscle groups to be trained on different days so more exercises can be performed.  An example of a 3-Day Training Split Monday (Chest/Shoulders/Triceps), Wednesday (Legs) and Friday (Back and Biceps).  An example of the Monday Chest/shoulder/Triceps workout is below:

3-Day/Week Total Body Training Program (i.e. Monday: Chest/Shoulders/Triceps)   
1.    Flat Bench Press (Chest)
2.    Low Incline DB Chest Press (Chest)
3.    Flat Bench DB Flye (Chest)
4.    DB Arnold Press (Shoulders)
5.    DB Side Raise (Shoulders)
6.    Triceps Rope Pushdown (Triceps)
7.    Flat Bench Dumbbell Skull Crushers (Triceps)
8.    Stability Ball Abdominal Crunch (Core)   

As far as which one I suggest it comes down to three questions:

1. How long have you done resistance training?  If it is less than two years sticking with a Total Body Workout would probably work best.  A person who hasn’t trained much is still in the learning phase and needs to get good at the basic multi-joint exercises.  Also, the body doesn’t need much volume (2-3 Sets/Exercise) to make progress in the first few years of training.  Less can actually be better in this case as long as resistance or reps are increasing weekly. 
2. How many days/week can you consistently work out?  If you can only lift 2X/Week there is no point in trying to use a Training Split as it will do no good if workouts are missed.
3. What is the training goal?  If a person want to gain more muscle, look the part and has more than two years of lifting experience a Training Split becomes necessary because higher training volume (3+ Sets on multiple exercises) is needed for this goal.  Also, if a person is in the middle of a sports season they will want to use Total Body Workouts as they will only be able to lift 1-2X/Week.

Future posts will include different types of Training Splits based on schedule, goals and how to determine when to change the program.

This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.

Ice Thearpy Part 2: The 20-Minute Method

In a recent post I described a quick convenient way to use Ice Therapy for a pulled or strained muscle that works for most people.  While that technique works well for those who are time limited, I do have fitness enthusiasts who want the ideal way to apply ice and don't have a problem with taking more time to do it.

Here are the steps to the 20-Minute Ice Therapy method:

1. Purchase a Gel Cold Pack and Ace Wrap (Can find these at any Drug Store, Wal-Mart or Target (In the Pharmacy section)
2. Freeze the pack for at least 20-minutes
3. Place the Gel Pack on the sore muscle with a paper towel between the pack and the skin
4. Wrap the Ace Wrap around the Gel Pack so it is snug (Not super tight-there should be circulation)
5. Keep the Gel Pack on the muscle for 20-minutes (If you can watch TV or are on line it will make the time go by faster)
6. Ideally try to go 20-miuntes on, 20-minutes off and 20-minutes on again within a 60-minute time frame

With this post and the link to the first one you have two new techniques for sore, pulled or strained muscles.  Please make sure to stay off the muscle that needs to be healed for faster recovery!

This post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.

Strictly Strength Workout 3/19/13

Here is the workout we did in my Strictly Strength group fitness class at Life Time Fitness/St. Louis Park on Tuesday, March 19th at 10:30 am.  The workout consisted of mini-circuits of three exercises with the first two being a same muscle group Post-Exhaust Super Set (or Compound Set).  Post-Exhaust means to perform an Multi-Joint Exercise followed by a Single-Joint (Isolation) Exercise causing people to feel more fatigue in the muscle.  This is great for people who like to feel a pump while training and have muscular soreness later.  

Two sets of each circuit were performed and each exercise lasted 45-50 seconds of Time Under Tension (About 20 reps or so).

Circuit 1:  

Equipment used for the class

2 Sets X 45-50 Seconds TUT (About 20 Reps)

1. Bent-Over Dumbbell Row (Elbows out, palms facing back)
2. Resist-A-Band Rear Delt Flye
3. Dumbbell Split Lunge

Circuit 2:  
2 Sets X 45-50 Seconds TUT (About 20 Reps)

1. Push-Ups
2. Stability Ball Dumbbell Flyes
3. Resist-A-Band Figure-8 Standing Single Leg Curls

Circuit 3: 
2 Sets X 45-50 Seconds TUT (About 20 Reps) 

1. Resist-A-Band Squat
2. Single Leg Squat
3. Bent-Over Dumbbell Row (Elbows in, palms facing each other)

Circuit 4:  
2 Sets X 45-50 Seconds TUT (About 20 Reps)

1. Standing Dumbbell Arnold Press
2. Standing Dumbbell Side Raise
3. Dumbbell Single Leg Romanian Deadlift

Circuit 5:  
2 Sets X 45-50 Seconds TUT (About 20 Reps)

1. Standing Resist-A-Band Biceps Curl
2. Stability Ball Dumbbell Skull Crushers
3. Standing Figure-8 Band Step-Outs

If you couldn't make class try this workout with an Exercise Mat, a Stability Ball, 2 pairs of Dumbbells (one lighter and one heavier), a Resist-A-Band and a Figure-8 Band when you have time in your schedule.

Enjoy!

Grenz's Bookshelf: The Primal Blueprint

I am often asked, “If you had to choose one fitness/nutrition related book for someone to read, what would it be?”  The answer is The Primal Blueprint by Mark Sisson.  Mark is a paleo lifestyle guru who educates people through his web site www.marksdailyapple.com. 

Below are the ten Primal Blueprint Laws from his book and brief descriptions of each:

1. Eat Lots of Plants and Animals:  Try to eat as close to our Paleo ancestors as possible. 
2. Avoid Posionous Things:  Try to avoid man made foods that raise insulin levels which can cause fat gain.  Also, avoid artificial colorings and flavorings as well as white sugar.
3. Move Slowly at a Frequent Pace:  Instead of “Chronic Cardio” move for long durations at a very slow pace.  A great example would be using a Pedometer and getting well over 10,000 steps/day.
4. Lift Heavy Things:  Instead of spending hours in the gym try a few short, intense 25-minute workouts each week.  This can minimize the risk of overtraining and/or mental burnout.
5. Sprint Once in a While:  This is a simple way to increase testosterone and growth hormone.  Try it once a week when energy and motivation levels are high.
6. Get Adequate Sleep:  Try to go to sleep at the same time after doing something to calm the mind versus watching television or being online prior to sleep.  Also, try to get enough.
7. Play:  Try to have some unplanned, unstructured physical fun each day.  It doesn’t need to take long either.
8. Get Adequate Vitamin D:  Try to spend as much time as possible in the sun.  If you can’t get much (live in Minnesota) get your Vitamin D levels tested a couple times each year and supplement accordingly.
9. Avoid Stupid Mistakes:  Little things like avoiding texting while driving, speeding or wearing a seatbelt might keep us from unnecessary danger.
10. Use Your Brain:  This can be in the form of creative thought (i.e. me writing blog posts), learning a language and putting together a puzzle or playing a board game during free time.

In the future I will write additional posts on the Primal Blueprint and on other paleo nutrition books.

This post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.

Ice Therapy Part 1: The Limited Time Method

I am not a Physician.  However, I get lots of questions from people who hurt themselves in the gym or health club setting.  The common injury that many ask about is pulled or strained muscles.  While I tell these people they should get it checked 99% won't and try something on their own like Heat Therapy which usually isn't the best option.  Also, when I tell them about ideal Ice Therapy options (Cryogenic Therapy) they avoid it because it takes too long (20-minutes).

Since time is valuable, below are directions for my "Limited Time" Ice Therapy option. 

1. Freeze some paper Dixie Cups (6-12 total)
2. Take the frozen Dixie Cup and rub it in a circular pattern on the sore muscle
3. Do this for 5-minutes (No more, no less)
4. Ideally try to do it multiple times/day and people I know have had great results applied the ice 5-minutes right before and after they showered (Two quick, convenient times with no mess as the melted ice goes into the drain)

Next time you think you pulled something take a week off from training that muscle and try the above as it works 90% of the time!

This post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.