Enhance Your Strength Training Routine

Are you bored with your strength training routine?  Have you been doing the same routine for 3 months, a year, 5 years, or 20 years?  If you’ve answered “yes,” it may be time to reassess your program; or, if you’re not strength training it’s time to start!  After the age of 30 individuals lose approximately 5 pounds of muscle per decade (Westcott, 2014).  A proper strength training routine will increase lean muscle mass and build bone!  A pound of trained muscle burns 7.3 calories per day while a pound of fat only burns 2 calories per day (Westcott, 2014).  Help your body be better at burning calories by strength training!

The human body adapts quickly – it’s important to make changes in your strength training workout to keep achieving results.  The changes can be as simple as performing the same exercises in reverse order or you can completely overhaul your routine!  Below are some tips to help you improve your workout:

·       It’s important to make sure you are overloading your muscles to enhance muscle hypertrophy (increase in muscle).  This means you must consistently work the muscle harder than what it is accustomed.  The recommendation for muscle hypertrophy is to perform between 8-15 repetitions to momentary muscle failure (MMF).  Once you can perform an exercise for 15, 16, 17 repetitions, it’s time to increase the weight.

·        If you’re new to training begin by manipulating the intensity (load/weight), frequency, and volume (number of repetitions and sets). 

·       Change and vary the amount of time you rest between sets.  Some workouts decide you’ll rest 30 seconds and then on another day rest 45 or 60 seconds – when you change your rest time you change the entire workout.  Rest of 30-60 is best for hypertrophy training. 

·       Alternate between an upper body exercise and then a lower body exercise.

·       Supersets – perform an exercise working a specific muscle group (agonist) and then perform an exercise working the opposing muscle (antagonist).  Rest only long enough to get from one exercise to the next.  An example would be a chest press and then a back row or a bicep curl and then a triceps extension.

·       Compound sets – perform an exercise working a specific muscle group and then do another exercise working the same muscle group (e.g., chest press and then a pec fly). 

·       Breakdown training – each exercise should be performed to momentary muscle failure – then add more or less weight and keep going until MMF is reached again.

The above tips will alleviate boredom and help you achieve your goals!  Remember to execute the exercises in good form while reaching momentary muscle failure.  Have fun! 

References

Westcott, W. (2014). Resistance training: programming and progressions. In C.X. Bryant, S Merrill, & D.J.

     Green (Eds). American council on exercise. (326-390). San Diego: American Council on Exercise.

What Your Waist Size Reveals

Do you know your waist size?  It’s time to check it out!  Your waist size is an easy way to reveal your health status.  Males with a waist size of more than 40 inches or females with a waist size of more than 35 inches strongly indicates abdominal obesity and “increases your risk of dying from cancer, heart disease, and respiratory disease” (American Cancer Society, 2014).

Reduce your waistline and you’ll reduce your health risks!  Below are some nutritional and exercise tips to help you start making improvements.  Try one change a week or several at a time.  Just make sure they are changes you can sustain and you will start to see improvements within a few weeks!

ü  Eat meals on a salad plate versus a dinner plate; and don’t go back for seconds.J   This small change will dramatically reduce your portion sizes!

ü  Reduce all processed foods including protein bars, soy products, and snack foods.  To help you resist temptation stay away from the snack isle in the grocery store.  Remember to read the ingredient list – if the item has more than five or six ingredients and/or you can’t pronounce the words, then don’t eat it!

ü  Reduce simple carbohydrates.  Most are processed foods so you’ll be accomplishing two goals at once!  Stay away from white bread, cookies, crackers, granola bars, breakfast bars, cereals with more than 6 grams of sugar per serving, chips, pretzels, etc.  Try to go one day without packaged snacks and you’ll eliminate processed foods and simple carbohydrates as well as wasted calories!

ü  Reduce or eliminate alcohol.  Drink water! 

ü  Reduce or eliminate juices – eat whole vegetable and fruits instead – they contain more nutrients and fiber which will keep you satiated longer.

ü  Eliminate fried foods (e.g., fried chicken, fried fish, French fries, onion rings, donuts, taco shells, etc.).  Fried foods are high in unhealthy saturated fat.

ü  Eat leaner proteins (e.g., skinless chicken and fish) – you’ll reduce saturated fat and calories.  Also, be sure to use low-fat cooking methods - grill, bake, or broil.

ü  Consume nonfat or low-fat dairy products.  Limit cheese – it is tends to be high in fat.  A serving size is approximately the tip of your thumb.

ü  Nuts contain healthy fat, but a serving size is only about 1/3 of a cup. 

ü  Walk more often – park further away from your destination, take the stairs instead of the elevator, and/or get up and walk at least once an hour when sitting at your desk.

ü  Perform cardiovascular exercise daily for 30 minutes.  Exercise can be broken up into three, 10 minute increments if necessary.  A few of its many benefits include helping to strengthen the heart, improve blood flow throughout the body, and enhance wellbeing by releasing endorphins.

ü  Perform strength training 2-3 days per week.  Strength training improves bone and muscle mass as well as many other health benefits.

ü  Prepare dinner instead of buying premade dinners.  Standing burns approximately twice as many calories as sitting!

Some of the strategies listed above are easier than others.  As you master one change, you can then begin to adopt another!  They will begin to build upon each other.  The changes you make will become part of your life and over time you will be living a healthier life! 

 CHOICES TODAY DETERMINE TOMORROW – CHOOSE A HEALTHY LIFESTYLE!

 

References

 

American Cancer Society. (2014). Study: larger waist size increases health risks. Retrieved from:

     http://www.cancer.org/cancer/news/larger-waist-size-increases-health-risks

Healthy Tips for Eating Out

“Today, American families cook and eat together less at home while spending over 60¢ out of every food dollar (or more) on meals eaten away from home” (Sorenson, 2013).  Restaurant portion sizes are considerably larger than twenty years ago and beverage sizes have also increased proportionately.  As a result, eating out today can be problematic if you’re trying to eat healthy. But it is not impossible!  It’s important to know you can eat out and still work toward your health and wellness goals. It may not always be easy, but the tips below will help you make healthier food choices whether you’re dining in a five-star restaurant or a fast food chain.

·        Look for key words as to how foods are prepared: grilled, broiled, or steamed are healthier options than fried, sautéed, or cream based sauces. 

·        Most chain restaurants provide nutritional information – check it out and make an informed choice.  Many restaurant meals contain your entire caloric allotment for the day!

·        Ask for it your way!  Most restaurants and even fast food chains will accommodate your requests including:  skipping the mayo or special sauce on sandwiches and burgers, asking for food to be prepared without butter and/or cheese, and requesting steamed vegetables instead of mashed potatoes or rice with the main course.   

·        Drink water – skip caloric beverages.  A 20 oz. Coke contains 240 calories and 65 grams of sugar – that’s 16 teaspoons of sugar! 

·        Skip the bread or chip basket.  Instead, start with a mixed green salad. Ask for salad dressing on the side.

·        Order an appetizer as the main course.

·       Share a meal.  Many restaurants will charge a nominal fee for splitting a plate – a small price to pay for maintaining your waistline!

Maintaining a healthy lifestyle doesn’t mean you need to forego the enjoyment of dining out.  Regardless of the type of restaurant you can almost always find healthy choices.  Take the time to consider your options and don’t hesitate to make special requests. 

 

References

Sorensen, N.J. (2013). Obesity in america. Retrieved from:

     http://www.foodandnutrition.com/nutrition/obesity.htm

Diet Marketing Trends vs. Fact-Based Nutrition

Have you noticed the latest marketing trend occurring in grocery stores?  Manufacturers are promoting the protein content in their products to encourage shoppers to purchase.  Cereals, breads, and even candy bars are touting an extra boost of protein.  Protein is falsely being hyped as the king of macronutrients but, carbohydrates and fat also play important roles in how our bodies function. 

It’s important to eat a variety of foods from all the macronutrients and also consider the quality of our foods.  Each macronutrient category contains foods with high and low quality nutrients.  For better nutrition try swapping low quality foods for high quality foods.  I think you will find the higher quality nutrients are lower in calories and saturated fat and you will also feel satiated longer.

Try changing one food item each week and over time you’ll have a complete diet makeover! Here are some sample swaps for each of the macronutrients (protein, carbohydrate, and fat): 

·         A 6 ounce broiled porterhouse steak has 38 grams protein and 44 grams fat (16 saturated) while 6 ounces of wild salmon has 34 grams protein and 18 grams fat (4 saturated).

·       A packet of instant cinnamon and apple oatmeal contains 160 calories, 200 mg. of sodium, 4 grams of fiber, 4 grams of protein, and 12 grams of sugar.  A similar sized serving of old-fashioned oats contains 150 calories, NO sodium, 4 grams of fiber, 5 grams of protein and NO sugar and only takes 5 minutes on the stove top or 2 ½ - 3 minutes in the microwave.

·       A cup of whole milk contains 146 calories, 8 grams of fat (5 grams saturated), 24 mg. cholesterol, 98 mg. sodium, and 13 grams of sugar while a cup of non-fat milk contains 86 calories, no fat, 5 grams of cholesterol, 127 mg. of sodium, and 12 grams of sugar.

Try to make daily conscious decisions about the foods you prepare and eat.  A nutritional handbook or a phone app (e.g., My Fitness Pal and Fooducate) can be helpful as you attempt to make better choices.  Trendy fad diets are a poor substitute for fact based nutritional awareness.  By making small dietary changes you and your family will look better (inside and out), feel better, and perform better!

Maximize Every Repetition

Whether you’re a male wanting to bulk up or a female wanting to tone up, the training methods to reach your goals are quite similar.  Progressive resistance training increases the size and strength of muscles in both men and women, although men generally have a greater ability due to the hormone testosterone, higher percentage of lean body mass, and larger body size (Westcott, 2014).  Paying attention to your movement speed during each repetition is a training variable you should use to improve your desired results.

There are two phases of a contraction – the concentric action and the eccentric action.  A concentric contraction is the shortening of the muscle – this usually feels like the work phase (e.g., the up phase of a bicep curl).  The eccentric action occurs when the muscle lengthens; it feel like the easier phase of the exercise (e.g., the lowering phase of a bicep curl).  Every time you perform resistance training exercises you should make the most of every repetition by focusing on both phases of a contraction.      

Each repetition should be performed smoothly, taking about 6 seconds to complete – approximately 1-3 seconds for the concentric action and 2-4 seconds to complete the eccentric action (Wescott, 2014).  If you’ve been concentrating on the concentric contraction you may feel more soreness after slowing down the eccentric action.  Eccentric training is known to cause the greatest amount of post workout soreness.  Interestingly, the eccentric training has also been shown to be more effective than concentric training for strength development and muscle hypertrophy (Farthing & Chilibeck, 2003). 

Maximize your strength training routine by working your muscles in both phases of the contraction.  You may need to slow down each repetition and focus more on the eccentric phase but you will soon notice improved results.  As with all resistance training, concentration and proper technique are paramount.     

References

Farthing, J., & Chilibeck, P. (2003). The effects of eccentric and concentric training at

     different velocities on muscle hypertrophy. European Journal Of Applied Physiology,

     89(6), 578-586.

Westcott, W. (2014). Resistance training: programming and progressing. In C.X. Bryant,

     S. Merrill, & D. Green (Ed.), American council on exercise personal trainer manual.

     (5^th edition). (pp. 326-390). San Diego: American Council on Exercise.

 

Reevaluate Your Goals

Are you frustrated because the number on the scale isn’t moving?   Maybe you’re discouraged because you’ve been strength training for several months and still don’t see toned or sculpted muscles.  There are a few things to keep in mind if you’re not noticing results.    

It’s important to remember everyone responds to exercise differently.  Your physiology, how hard you exercise, and your diet all play an important role in the results you’ll achieve.  Just because your favorite celebrity supposedly has sculpted arms from yoga doesn’t mean you’ll get the same results (and they most likely do more than yoga).

To get those sculpted muscles you’ll have to exercise hard!  You can’t lift five pound dumbbells and expect to have arms like Hugh Jackman or Cameron Diaz.  I recommend not looking at the number on the dumbbell or weight stack when choosing how much to lift.  Instead, pick up a weight and see how it feels, then proceed to do the exercise.  You should reach momentary muscle failure between 8-15 repetitions while still maintaining good form.  Also, don’t be fooled by the magazine covers suggesting you’ll have a beach body in 4 weeks exercising only 10 minutes a day.  It’s not going to happen!  You’ll need to dedicate time to strength training at least two or three days a week, cardiorespiratory training most days of the week, as well as good nutrition.

 

Proper nutrition will accelerate your weight loss and/or muscle building goals.  It’s important to include food from all the macronutrients (carbohydrate, protein, and fat).  They will provide you with energy before your workout and improve recovery after your workouts.   Proper nutrition, and a realistic, dedicated exercise program will allow you to see the results popular magazines suggest, but in a real life time frame.   

It’s also important to reevaluate your goals.  Are they realistic and attainable?  Do you have a plan as to how you’ll accomplish your goals?  If you don’t have exercise experience (or even if you do), it is beneficial to hire a certified personal trainer who will design an individualized program to ensure you achieve results safely.   A personal trainer will also educate and motivate you as you work towards your health and fitness goals.   

 

Choices today determine tomorrow...Choose a Healthy Lifestyle!

   

Obesity - A National Problem

Obesity is on the rise in the United States.  Body weights have increased 20% since 1980, with 71% of men, 61% women, and 32% of children being overweight or obese (Schlenker & Long, 2011).  Obesity increases health care costs and the risk of developing chronic diseases.  Heart disease, stroke, type 2 diabetes and certain types of cancer are some of the leading preventable deaths caused by obesity (Center for Disease Control [CDC], 2014). 

The growth of obesity is due to cultural factors, such as eating out more, consuming larger portions, becoming more sedentary, rather than genetic causes (Schlenker & Long, 2011).  Since obesity is caused by our actions, maybe it can be cured by changing our actions!  It doesn’t take much to witness health improvements - a weight loss of 5% to 10% of one’s initial body weight is sufficient to reduce the development of diabetes by 58% in people with pre-diabetes” (Schlenker & Long, 2011, p. 337). 

Being mindful of what you eat and how much you eat will help improve the amount of calories you consume.  Are most of your meals from a box, frozen dinner, or fast food?  Do you recognize the ingredients listed?  How many calories are you really eating?  Are you eating an entire package which is two or three servings?  You can begin being aware of what you’re eating by reading labels.  Try purchasing and eating fresh foods for one week or cooking a homemade meal with a friend – you’ll be feeling better and having fun too!

Incorporate intentional exercise and additional movement throughout the day!   “Most weight loss occurs because of decreased caloric intake. However, evidence shows the only way to maintain weight loss is to be engaged in regular physical activity” (CDC, 2014).  The recommendation for exercise is 2 hours 30 minutes of moderate intensity exercise (or 1 hour 75 minutes of vigorous activity) and two days of strength training every week.  Additionally, move more - try parking further away from the grocery store and also help carry-out clerks by returning your shopping cart to the designated area!  Take the stairs instead of the escalator or elevator and walk whenever possible.

America’s obesity problem has evolved over many decades because of various cultural, social, and economic changes.  However, the solution to reversing these debilitating changes is relatively simple and only requires knowledge, determination, and commitment.  Start today by making conscious and intelligent choices about your diet, increase your intentional exercise, and strive for a healthy lifestyle based upon sensible and informed decisions.   

CHOICES TODAY DETERMINE TOMORROW…

CHOOSE A HEALTHY LIFESTYLE!

 

 

References

Center for Disease Control. (2014). Adult obesity facts. Retrieved from:

 

      http://www.cdc.gov/obesity/data/adult.html

Center for Disease Control. (2014). Why is physical activity important? Retrieved from:

    http://www.cdc.gov/healthyweight/physical_activity/index.html

Schlenker, E.D. & Long, S. (2011). Williams’ essentials of nutrition & diet therapy, 10^th 

    Edition. St. Louis, MO: Mosby Elsevier.