Interview with a Jedi

Try not.
Do or Do Not.
There is no try.











Strangely enough, that Yodaism is written on our board as this week's message.

I had the pleasure of speaking with a true Jedi this last week! No really. Imagine for a moment that you have access to one person that is all-knowing. What would you ask them?? Hmm.

Well, the person that I am referring to is more of a specialists in the area of nutrition. Someone who pores over nearly every scrap of nutrition research and compiles it all for the mere mortals to read. The Jedi or lunatic, depending on how you feel about reading thousands of nutritional studies, that I am referring to is Alan Aragon. Alan publishes the Alan Aragon Research Review, which is an unbiased monthly critical analysis and application of the latest research pertaining to nutrition, exercise, and supplementation. I highly recommend you subscribe, if you crave in depth scientific nutritional information delivered in such a way that you can easily understand.

Personally, all of the info regarding nutrition can be very confusing. Even for a somewhat educated reader, there are too many studies to read and too much conflicting info to sort and filter. Magazines, books, newspapers and articles on the Internet can all very by as much as 180 degrees. How do you know which study was properly conducted and did not involve any special interests? Enter Yoda.

I am looking to expand our nutritional services at NPPT in 2010. I am always leery of nutritional claims and supplements so rather than just take matters into our own hands, I booked a consultation with Alan to get the correct, unbiased answers from the guy who reads all of the research.

Since we specialize in fat loss, most of the questions revolved around this topic.

Here is a summary of the question and answer session:

What role, if any, does pre/post workout nutrition play in fat loss?

Mostly none. Other than the slight muscle building advantage, pre/post workout nutrition benefits are overstated. It's best just to eat a normal meal within a few hours after training. Protein shakes are a convenient meal replacement, but there is no evidence to support any fat loss benefits using this strategy.

Is meal frequency relevant for fat loss?

No. There is no difference in body composition change in individuals eating as many as 17 micro meals a day as opposed others using a once meal a day strategy. It really depends on your lifestyle and what works best for you. You don't want to carry a cooler full of food around all day? No sweat. Kinda makes you wonder about the typical trainer recommendation of six small days a day doesn't it? You have to filter the info!

Is there any evidence to support fish oils directly aid in fat loss?

No, but there are just too many studies to support the health advantages of fish oils. If you don't eat fish 4 times a week, take your damn Omega's.

Is the answer to fat loss simply calories in vs calories out?

Yes. All diets work. The trick is finding a strategy that works for you at this point in time. On that note, eating a reduced calorie diet that is comprised of 25% or more of the calories coming from junk food will result in a state of malnutrition. If you are eating less than you need (the key to fat loss), you are already reducing the amount of nutrients that you are ingesting. You don't want to "waste" any calories on junk food.

Protein vs Carbs?

Not as big a deal as people make it out to be. On a reduced calorie diet, there is evidence to support that a slightly higher than normal amount of protein (1 gram per lb of target body weight) has some muscle sparing properties.

Most common nutrition mistake you see made in regards to fat loss?

People read too much of the wrong crap! There is so much bad information and misunderstood research available that people can become their own worst enemy. Hire a professional and listen to them and them only.

The strategy with which you have had the most success with fat loss?

Anything that increases compliance! Just sticking to the plan and having realistic expectations are the keys to success.

So there you have it. There are no nutritional secrets for fat loss. It all boils down to sticking with it and finding a strategy to reduce your calories.

Admittedly, I was hoping for some hidden secrets. But, I suppose that is what Jedi Masters do- tell you what you already know. Brilliant!

Rick Mayo

Only One Body

Ho Ho Ho fellas














Oops. Let's not forget the ladies :)











This is a post from Mike Boyle's blog

( the following is reprinted. I’m not sure where I printed it or, if I ever did)

Imagine you are sixteen years old and your parents give you your first car. They also give you simple instructions. There is one small hitch, you only get one car, you can never get another. Never. No trade-ins, no trade-ups. Nothing

Ask your self how would you maintain that car? My guess is you would be meticulous. Frequent oil changes, proper fuel, etc. Now imagine if your parents also told you that none of the replacement parts for this car would ever work as well as the original parts. Not only that, the replacement parts would be expensive to install and cause you to have decreased use of your car for the rest of the cars useful life? In other words, the car would continue to run but, not at the same speed and with the efficiency you were used to.

Wow, now would we ever put a lot of time and effort into maintenance if that were the case.

After reading the above example ask yourself another question. Why is the human body different? Why do we act as if we don’t care about the one body we were given. Same deal. You only get one body. No returns or trade-ins. Sure, we can replace parts but boy it’s a lot of work and it hurts. Besides, the stuff they put in never works as well as the original “factory” parts. The replacement knee or hip doesn’t give you the same feel and performance as the original part.

Think about it. One body. You determine the mileage? You set the maintenance plan?

No refunds, no warranties, no do-overs?

How about this perspective? One of my clients is a very successful businessman. He often is asked to speak to various groups. One thing he tells every group is that you are going to spend time and money on your health. The truth is the process can be a proactive one or a reactive one. Money spent on your health can take the form of a personal trainer, massage therapist and a gym membership or, it can be money spent on cardiologists, anesthesiologists, and plastic surgeons. Either way, you will spend money.

Same goes for time. You can go to the gym or, to the doctors office. It’s up to you. Either way, you will spend time. Some people say things like “I hate to work out”. Try sitting in the emergency room for a few hours and then get back to me. Working out may not seem so bad. Much like a car, a little preventative maintenance can go a long way. However, in so many ways the body is better than a car. With some good hard work you can turn back the odometer on the body. I wrote an article a while back ( Strength Training- The Fountain of Youth) that discussed a study done by McMaster University which showed that muscle tissue of older subjects actually changed at the cellular level and looked more like the younger control subjects after strength training.

Do me a favor, spend some time on preventative maintenance, it beats the heck out of the alternative. Just remember, you will spend both time and money.

RM

Exercises you should be doing- Swing to Squat

Benefits- an ass you could crack a walnut on! This is a great combo exercise that we like to include in our fat loss circuits. You get both hip dominant (swings) and knee dominant (squats) movement in one exercise.

Execution- pretty simple. Swing the kettlebell with traditional form then "catch " the kettlebell by the handles at the top position and perform a goblet squat. Be sure and keep your glutes tight throughout the swing to protect your spine and recruit your most powerful muscles.

Progressions- Load and ROM. A heavier bell or a deeper squat will increase the intensity of this movement.

Especially good for- those with time constraints (everyone) and fat loss goals.

Perform the Swing to Squat for high reps as a finisher or as part of a fat loss circuit.

I'm out- headed to see Avatar today. Sweet!



RM

One Leg or Two?

Unilateral vs bilateral training is a hot topic amongst those that find such things compelling. Mike Boyle certainly added fuel to the fire recently with his post regarding the value of traditional squats. You can count me in as one of the fitness geeks that finds this topic interesting as it pertains to our clients at NPPT.

Opinions are just that and as they say, "Every body's got one". My opinion on unilateral vs bilateral training is based strictly on the risk to benefit ratio. Most of our clients have a primary goal of fat loss. While I think it is wrong to universally eliminate heavy bilateral (both legs for those of you who...) squats and dead lifts for all populations, I feel confident removing them from the programs of my fat loss clients. The risk of spinal injury is just too great with heavy bilateral moves vs similar unilateral movements. I know there are coaches who would argue that if we coach perfect form that we will not have any problem with injury. I agree, but once again, 20 years of working with a 30-60 year old population on fat loss has taught me a few things.

1. It doesn't matter what my exercise preferences happen to be for myself (I love to dead lift), I am paid to produce results quickly and safely. Spending the better part of a month having a new client perfect squats and dead lifts doesn't make sense when I can substitute lunges and single leg box squats and get faster results with waaay less risk involved.

2. Alwyn Cosgrove said to me, "20,000 people purchased a drill at Home Depot last year. They didn't want a drill, they wanted a hole." Exactly. My clients don't care which exercises get them to their goals. As long as they get there effectively and without injury it's all good in the hood.

3. You can get damn strong doing single leg movements. Just watch Mike's video of his hockey payers doing Bulgarian Split Squats with 225 lbs. We have ladies that weigh 115 lbs performing split squats with a 100 lb load for sets of 8-10. That same bilateral load (200 lbs) would not work for these ladies as the spine now becomes the limiting factor.

Once again, I understand all populations are different. For the busy fat loss folks with a normal lifestyle (excessive sitting, etc), unilateral movements prevail in 9 out of 10 cases.

RM

Form or Function?

This post is more observation than revelation. Perhaps Random Thoughts would have been a good title. Anyway- here ya go:

Word has it that there were a few sports events on this weekend. Really? I wouldn't know because I went to see New Moon for the 3rd third time. OK seriously, I would have to officially turn in my man card, if I had missed Saturday's smorgasbord of sports mania. Between football and the finale of The Ultimate Fighter, my remote finger and my butt are both very sore today.





I don't even know what to say














One thing I noticed is that some of the best athletes in their respective sports are not necessarily the visual epitome of what we may think of as an athlete.

Roy "Big Country" Nelson won the heavy weight division of The Ultimate Fighter by knocking out a very fit and athletic Brandon Schaub. Schaub looked the part of an athlete, but when the fight started it was apparent that Big Country and his flab weren't to be denied. He moved like a big cat and had great cardio endurance. Ultimately, he knocked out Schaub with an overhand right behind the ear and then celebrated with his signature belly rub.





Get in my belly!









I watched part of the Big 12 championship game (crazy game!) between Nebraska and Texas. Nebraska has a boy named Suh (couldn't resist)- I mean man named Suh who is widely considered the top defensive player in the country. Suh is amazingly fast and agile. He spent most of the night in the Texas backfield wreaking havoc. Once again, just eye balling him wouldn't give you the impression that he is much of an athlete, but watch him move and .. Wow!

.


He'll get mad money, just not from Calvin Klein












So, can you be a great athlete and still carry some extra body fat? Sure. Just look at these guys as examples. It is not very healthy to carry too much extra weight long-term, but in some sports it is actually beneficial.

You guys already know that we specialize in fat loss at NPPT. Not only is that the goal of most of our clients, but some 70% of all people that hire a fitness coach or join a gym are seeking fat loss. I guess that's why I am so intrigued by folks that could care less about their body fat percentage or how they look in a bathing suit. Definitely not the norm.

NPPT has been open 18 years and I've yet to have anyone sit down with me and say, "Look, I know I'm like 50 lbs overweight, but I could care less. I'd really just like to be able to jump a little higher and run really fast."

It hasn't happened yet, but never say never!

RM

Exercises you should be doing- Thrusters

Yes, I know the exercise I should be doing more often is called POST A DANG BLOG why don't you! We are ramping up for a big 2010 at NPPT so I have actually been doing tons of office work (ugh). Not nearly as much fun as working with clients, but a necessary evil.

Also, I am changing the "exercise of the week" to "exercises you should be doing". That way my lame blogging butt can just post an interesting exercise randomly. Kinda like a surprise!

Exercises you should be doing: Thrusters



Benefits- this is an awesome combo movement and one of our favorites at NPPT. It combines a squat with an overhead press. While you will need to use sub maximal loads for both movements, combining the two creates an excellent full body strengthening and conditioning tool.


Execution- Nikki is demonstrating the thrusters with a heavy med ball, but you can use a barbell, dumbbells or kettlebells and get the same benefit. Just like with regular squats, remain upright throughout the movement and be sure to sit back at the bottom of the squat (we sometimes use a bench or ball as a target). Also, be sure and get fully extended at the top. We normally have to coach this last point as fatigue sets in.

Progressions- Load and speed.Increasing the weight is obviously going to make it harder. You can also increase the speed of the movement by implementing timed sets. The Gym Boss is perfect for this purpose. Simply try to complete more reps in a set period of time.

Especially good for- anyone with time constraints. Combining movements can save you precious minutes, if you are in a pinch. This is a great metabolic movement, which makes it a perfect choice in a fat loss circuit.

Try it as a Tabata workout like Andrea does below. Let me know if you can match her with the 35 lb DB's!



Enjoy!

RM