2020 Wellness Updates

The Art of Warming Up

2010-06-03T12:19:00.000-07:00

If there is one thing that people really botch in the gym, the warm up is it!
I commonly see a guy walk up to the squat rack and do his first set with 135 no less than a couple of minutes after he just walked in the door. Then he proceeds to hit a second set of 225 as a working set, which usually isn't pretty. He'll follow that up with whatever his day calls for and he's done. ONE WARM UP SET.......

The purpose of the warm up is to prime the body for your working sets. It is not to pre-exhaust the muscles to be used. I repeat, the purpose of the warm up is to prime the body for your working sets.

The first rule of warming up for a squat, deadlift, bench press, or any barbell movement is to start with the barbell.....just the barbell. Grab an empty barbell and complete a set of 10 reps to alert your body about which movement it is about to perform. There is a reason why the second set of an exercise or movement is always easier to execute. The first set makes the body aware of the movement being done......or primes the body. Once the body knows what to expect for the second set, you're better off and the set will feel smoother than the first.

Once the body is made aware of the task at hand, it is time to start adding weight to the movement. Now, adding weight to the bar is somewhat complicated. However, I believe that using a set of rough guidelines is appropriate.

I like to add 15-20% of your target weight to the bar with each new warm up set. Lets use a target weight of 315lbs for our example. This will give us a weight increase of roughly 50lbs per warm up set.

Your weight scheme will look like this:

WU Set 1: 45lbs by 10 reps

WU Set 2: 95lbs by 5 reps

WU Set 3: 145 by 3 reps

WU Set 4: 195 by 1-2 reps

WU Set 5: 245 by 1-2 reps

WU Set 6: 295 by 1 rep

Many of you are probably thinking that is a TON of warm up sets, especially anyone who doesn't warm up at all! Well, do you want to do things right, or do you want to do things wrong? If you do it right you'll be stronger and safer.

In reality, that warm up scheme should take 5-10 minutes. Each set should take 10-30 seconds due to the low rep numbers. Remember, you are simply priming the body with your warm up sets. High reps are not needed! It doesn't take many reps for the body to realize that it needs to gear up and get ready. Low rep warm up sets will work.

I'm going to layout another example; a target weight of 225lbs. This will give us a weight increase of roughly 35lbs per warm up set.

Your weight scheme will look like this:

WU Set 1: 45lbs by 10 reps

WU Set 2: 80lbs by 5 reps

WU Set 3: 115 by 3 reps

WU Set 4: 150 by 1-2 reps

WU Set 5: 185 by 1-2 reps

WU Set 6: 220 by 1 rep

The total volume is kept low, while the body is primed well for the working sets. This is the key to a proper warm up. Prime the body with as little muscle fatigue as possible.

Here is another example; a target weight of 135lbs. This will give us a weight increase of roughly 20lbs per warm up set.

Your weight scheme will look like this:

WU Set 1: 45lbs by 10 reps

WU Set 2: 70lbs by 3 reps

WU Set 3: 95 by 1-2 reps

WU Set 4: 120 by 1 rep

You notice that the amount of warm up sets drops, which is just fine. 135lbs is not a weight that requires as much of a warm up as a set of 315 pounds. The higher the working set weight, the more warm up sets you'll be performing.

Make sure to burn these points into your brain:

The purpose of the warm up is to prime the body for your working sets. It is not to pre-exhaust the muscles to be used. I repeat, the purpose of the warm up is to prime the body for your working sets.
The total volume is kept low, while the body is primed well for the working sets. This is the key to a proper warm up. Prime the body with as little muscle fatigue as possible.

I've seen strength shoot up in many clients after I adjusted their warm up rituals. Some warm up too much, some warm up too little. Either way, their strength improves once the warm up is improved.

Dip, Don't Dump!

2010-05-17T11:58:00.000-07:00

I had a good laugh this morning during a group training session with two of my clients. One mentioned how she has lost 3 pounds over the past week, which is always good to hear. She also mentioned that she began using a piece of advice I gave her in the past.

I simply told her to "dip, don't dump" when eating her salads that she likes so much.

I have given this advice to numerous people who have a tendency to think that salad is automatically a health food, no matter what kind or how much dressing they use. Salad dressing is usually composed of an oil. Oil is a fancy word for liquid fat, which isn't always a healthy fat. Oil based salad dressings are very calorie dense, and a little goes a long way.

Instead of dumping your salad dressing on top of your salad, simply put a small amount in a dish on the side. With each bit you take, dip it in. You'll be surprised at how it tastes the same, yet you barely use any dressing! This tip will save you from racking up the calories on your next salad. This tip will also save you cash in the long run, as you'll go through a lot less dressing.

This tip is especially important when eating out. Restaurants will pile on the dressing to increase the flavoring of their salads. Many salad entrees are just as calorie laden as any other entree on the menu!

The next time you have a salad, remember to "dip, don't dump!"

Thanks for reading,

Ryan
http://www.2020-wellness.com/

Fish Oil as Your Only Fat Source?

2010-01-10T17:56:00.000-08:00

I recently received a blog request from a forum member about the following:

From poster: I was at the gym and I overheard a couple of guys talking about fish oil and fat. One of them was telling the other that he had removed from his diet all Fat foods (almonds, etc) as we was getting his fat needs covered by taking fish oil. I thought this bizarre... Can you comment?

My response:
The first thing that comes to mind when I think about this guy's decision is that he's going to start sprouting scales and a few fins here and there!

A bit off topic, but I remember one time when I was very little and loved pickles. It was Christmas, and I kept eating them in front of my great grandpa. He eventually told me I was going to turn into a pickle if I ate anymore! Admitting this shamefully right now, I started to cry out of fear of turning into a pickle.....haha. All that is beside the point, but still good for a laugh nonetheless.

Sure, this guy won't turn into a fish, but it is still not a good idea to get all of your fats from a single source. He more than likely read an article on the benefits of fish oil, and has gone off the deep end! Pun intended.

Multiple fat sources contain multiple types of fats, which have multiple benefits. You see where I'm going with this? He is only going to be getting the benefits of fish oil, which are plentiful and great, but if he would broaden his fat source horizons, his body would thank him.

Now, I am not claiming to be a specialist on fats, but I do know enough about them to know that they are a necessity in one's diet. We've all heard of trans fats, saturated fats, polyunsaturated fats, and monounsaturated fats. These fats differ in their molecular structure, causing them to affect the body in different ways, based on those structural differences.

Trans fats are a fat that we can do without. However, saturateds, monos, and polys are fats that we can't do without. In terms of muscle building, this guy is going to be at a disadvantage by only consuming fish oil, which is not a strong source of saturated fats. Saturated fats support hormone synthesis, which is essential for proper muscle growth and function of the body.

It is wise to include multiple fat sources in your diet. I recommend eating walnuts, almonds, natural peanut butter, avocados, olive oil, coconut oil, animal fats such as those found in red meats and fish(particularly salmon), and whole eggs to provide your body with a multitude of healthy and essential fat types.

One thing I do know for sure; if your gym starts to smell a bit fishy, blame Mr. Fish Oil and leave him a bag of almonds on your way out!

Thanks to forum member Wazzu for this topic request!

The Basics of Nutrition, A Must Read

2009-12-29T19:56:00.000-08:00

Nutrition is delicate, you have to treat it with respect. Nutrition can beat you in several ways. Eat too little, your weight loss will be unhealthy. Eat too much, your weight loss will be a figment of your imagination. Eat the wrong foods, your road to your goal can end up never ending.
Nutrition seems simple, but once you get around to it and give it a dedicated shot, you’ll find that it takes a bit of learning, but the feeling you get from having it down to a science is very rewarding. It can be frustrating when you have control of so many other things in your life, but you just can’t seem to get control of your body, which in today’s society is held in high importance.
Total weight control is entirely possible, you just have to know how to achieve it. My plan is to slowly educate you on nutrition and how to obtain the control I’m talking about through a series of monthly articles. Let’s get to article one, The Basics of Nutrition. As these articles progress, you can bet you’ll be reading more in depth information, detailed tips, and effective diet strategies. The following tips and information are just the beginning of what’s to come.
What is Food?
This should be an easy question right? Food is what you eat. Food is what you get when you are hungry. Food is something that has taste, something that satisfies you, something that gives you energy to live. Those are all explanations of what food is used for and what food does for you, but what exactly is it? What does food actually consist of? Certainly food must consist of thousands of materials, since there are thousands of tastes out there.
When it comes down to the makeup of food, well, natural food, there are only a minimal number of basic “ingredients” that make up your food. These are known as the macronutrients, and consist of proteins, carbohydrates, and fats. These are the nutrients that provide your body with calories.
In fact, 1 gram of protein accounts for 4 calories, 1 gram of carbohydrate accounts for 4 calories, and 1 gram of fat accounts for 9 calories. As an example, let us say you are eating a food that contains 30 grams of protein, 50 grams of carbohydrates, and 10 grams of fat.
The total calorie count for this food would equate to:
(30g protein x 4 calories) + (50g carbohydrates x 4 calories) + (10g fat x 9 calories)
The total calories would then equal:
120 calories + 200 calories + 90 calories = 410 calories
What Does Food Do?
Food provides your body with the materials it needs to stay strong, repair itself after a time of stress or injury, and produce energy to power your daily processes. Different macronutrients serve different purposes throughout your body.
The Carb
The carbohydrate is your body’s preferred source of energy. Your body can most efficiently turn a carbohydrate into ATP, which is your body’s form of energy. Carbohydrates consist of sugar molecules and exist in simple and complex forms. The difference between a simple and complex carbohydrate lies within the molecular makeup of the carbohydrate.
Think of carbohydrates as chains of sugar molecules. For the body to use these chains, the chain needs to be broken apart into single links (glucose molecules). The longer the chain, the more complex the carbohydrate, because the longer it takes the body to breakdown the chain and utilize the individual links. These chains can also be branched as well, similar to the branches on a tree. The more branched, the more complex as well.
A basic example of a simple sugar is a single glucose molecule. There is no chain, only the single molecule of glucose. An example of a more complex carbohydrate is maltodextrin, which consists of a chain of glucose molecules. Maltodextrin is still fairly simple, but it is more complex than a single glucose molecule alone.
Why does this matter? Well, the simpler the carb, the more dramatic effect it has on your body as a result of its digestion. If you want immediate energy to burn, simple is the way to go. But for times when you aren’t going to be burning your carbs you ingest immediately, complex is best. The effects of simple and complex carbs on insulin production in the body will be the topic of my next article.
Simple carbs can be found in foods such as soda, candy, white bread, white pasta, fruit juice, and white rice. Complex carbs can be found in whole wheat breads, wheat pasta, fibrous vegetables, and brown rice.
The Protein

So carbs are your energy source. What is protein used for? Protein is the building block of almost every part of your body. We’ve all heard of amino acids, but few actually know what they are. Amino acids are the building blocks of protein. On a molecular level, proteins are chains of amino acids known as polypeptide chains. The order of the amino acids making up the polypeptide chain determines the type of protein that chain will be. Different combinations of amino acids make proteins for hair, skin, organs, muscle, nerves, virtually your whole body.
But you’re in the gym, you’re not trying to repair your organs or skin, so we’re going to focus on using protein to build muscle. In order to build muscle, you need its building block, protein. Protein can be found in numerous foods, particularly meats, eggs, dairy products, and some beans. In order for your body to utilize protein, the protein source must contain all of the amino acids that are needed to make up protein, making the protein “complete”.
Vegetable sources are usually incomplete protein sources, meaning they do not contain all of the necessary amino acids to build your muscles. Meats, dairy, and eggs are sources of complete protein. These protein sources contain all of the necessary amino acids to build your muscle and should be your main source of protein in your diet.

Your body is least likely to use protein as an energy source, but it can be done if put in the right situation. Your body is able to break down its own muscle and use it for energy. This is something that we want to avoid, unless losing muscle is one of your goals.
The Fat
I always think of fat as the most misunderstood macronutrient. In our culture, being physically fat is something that nobody wants to be. Being physically fat is undesirable and unhealthy. When you hear the word fat, you associate it with the physical condition of being overweight or obese. Unfortunately for fat, it gets a bad wrap.
There are numerous types of fat, and fat is an energy source as well as necessary for certain bodily functions. I’ll start with the fats that deserve the bad wrap.
Trans fats are the most harmful form of fat. These are manmade fats and are known to cause harmful build up in certain areas of your body. These fats taste great, but aren’t worth your while.
Saturated fats are harmful, but only when overly consumed. You’ll notice that on your nutrition labels, a certain amount of saturated fat is recommended daily. These are found mainly in animal sources of food such as meats, eggs, and dairy. Saturated fats play a role in hormone regulation in your body. We are carnivores by nature, so don’t completely remove saturated fats from your diet.
Poly and monounsaturated fats are the fats that get the bad wrap. Yes, they are a fat, but no, they aren’t harmful for your body. These fats have numerous benefits to your health. When you hear about Omega 3, 6, or 9 fatty acids, think unsaturated fats. These fats will actually aid in your fat loss goals when ingested at the proper times and in the proper amounts. These fats can be found in fish, nuts, certain seeds, and certain fatty fruits and vegetables.
Putting it all Together

Give yourself a pat on the back, you now know more about what you eat than the average American. You can differentiate between a simple and complex carb, realize the importance of protein, and be confident that fat isn’t always a no no.
Now you have to put this information together and set up an easy to follow diet plan for yourself. You might know about the macronutrients, but in order to truly get it, you need to know how much to eat, and also when to eat what foods.
There is no set of magic numbers that works for everyone, please keep this in mind when you hear or see a commercial that offers a diet program that isn’t individualized. There is no way that a diet for a 300 pound man will work for a 150 pound woman.
Diets need to be specific to you! Formulas exist in which you can plug in your age, weight, daily activity level, and other information to obtain what is known as your Basal Metabolic Rate (BMR). This is the number of calories you would burn if you were to lay in bed all day (if only life was so simple). This number is constant for you. Now comes the variable; your activity outside of lying in bed all day. You can only imagine how this can begin to differ among individuals. If you’d like to discuss an individualized diet, please email me at ryan@2020-wellness.com.
I’ll get more in depth on intake and timing in later articles. I’d highly recommend giving a diet program a try, it only takes a short period of time to form a habit. Get through the initial few weeks, and you’ll be set to go for a healthier life in which you control your body through your diet, not the other way around! Oh yeah, don’t worry, you can still eat tasty foods and achieve your goals, there are unlimited recipes that allow tasteful, healthy eating.

Find Strength In Numbers!

2009-12-24T12:42:00.000-08:00

Want to know how to make even the nicest clients angry and irritated with you as a trainer? You introduce them to the concept of a total rep workout, where numbers matter the most!

Think of something you like to do which involves a bit of physical labor. Something that you know benefits you in some way or another, so you don't mind putting in the work. Since you like to do this, its going to be a pleasurable experience.........well, until you do it until you can basically do it no more! You start off happy and end up wishing you could go to your happy place.

This is what happens when you pick an effective compound exercise, load the exercise with 80-85% of your 1 rep maximum lift, and perform 50 reps of the exercise in the shortest amount of time possible. You knock out an opening set of 12 reps, which feels tiring, but great. It jacks your heart rate up because you are using numerous muscle groups, and you are pushing your limits. You're out of breath and looking for a place to sit down.

Normally, you'd find that place to sit and rest for a solid couple of minutes......normally being the key word. Instead, you stay standing, you look at the weight in front of you and the trainer next to you waiting for you to step up, and you force yourself into another set.

You hit 8 strong reps. Your body is thinking that you're 2 sets in and you've just got one more to go. It can handle that, no problemo! Your brain realizes that 12 + 8 is only 20 reps! That second set was tough.......tough enough that you only squeezed out 8 reps! You've got 30 reps to go!

OK, 3 sets is a typical set number, so you're conditioning helps you jump into another set. You pull another 8 reps, and the process keeps repeating itself until the battle to the big 50 is over. In the end you've most likely performed 6-10 sets......tough sets! You could easily call it a day, as you're body is begging and pleading for a post workout shake.

Once again, you look over and see your trainer motioning you to the next exercise. This exercise isn't as physically demanding, which is a blessing. Its not a fully body compound movement, only a half body compound movement. You guessed it, you're doing 50 reps!

As your second 50 rep battle of the day comes to an end, you realize that you're not quite finished. You will now perform a movement involving 1-2 muscle groups. This will be your easiest exercise of the day. You remember back to the initial lift and tell yourself that this third exercise is no big deal. You get it done and the workout is complete!

Key points of this workout are outlined below.
1. Pick three exercises; one full body compound, one half body compound, and one near isolation movement.
2. Perform 50 reps of each exercise in the shortest amount of time possible.
3. Don't move onto the next exercise until you've finished 50 reps of the exercise you're performing.
4. Time the entire workout. Perform this workout every 3 weeks and try to beat your previous personal best.
5. You must perform all reps with correct form. If you cheat on a rep, it doesn't count.
6. You must supply your body with plenty of protein after this workout. It would be a shame if you didn't!

Here are some exercise choices.

Full Body Compounds:
Power Clean
Snatch Grip Deadlift (not for the faint of heart)
Clean and Press
Hang Clean/Push Press
Front Squat/Push Press
Deadlift
Heavy Kettle/Dumbbell Swing
Overhead Squat

Half Body Compound Lifts:
Pushups
Pullups
Squats
Jump Squats
Barbell Row
Dumbbell Press (overhead, flat, incline, decline)
Lunges
Romanian Deadlift

Semi-Isolation Lifts:
Decline Crunch
Medicine Ball Slam
Barbell Curls
Tricep Pressdown
Ab Bike
Kneeling Cable Crunch

You can see how many combinations you can create using these choices. 100s of workouts can be put together, but if you want to track progress, you need to stick to the same three lifts for 4-6 workouts in a row.

If you want to put yourself to the test, choose the Snatch Grip Deadlift, Pullup, and Decline Crunch. If you're going to attempt these 3, say a prayer before your first set. You're going to need all the help you can get!

This entry is dedicated to one of my excellent clients, Linda Henderson.

"What Do You Drink?"

2009-12-22T20:35:00.000-08:00

I was relaxing with my family for the night when my text message alert went off. I checked my phone and saw that my cousin had asked me "what do you drink?"
This question was followed by his list of preferred beverages......G2, Propel, Smart Balance fruit juice, etc. He likes to come to me for training advice, and this time his question made me realize something about myself.

My drink list only consists of three items!

Item 1: Water. Obviously this is essential, and when I'm training clients, you will almost always see a bottle of water in my hand or nearby. In fact, I often drink more during a training session than the client who is doing all the work! My drink of choice when eating out is water with lemon.

Item 2: Water with Whey Protein. I know, water again..... Well, water is the base ingredient for most beverages, healthy or not. I prefer the healthy choices. I will almost always have a whey shake for breakfast with my bowl of oats and cinnamon. I will use my whey shakes for convenient meals while in between training appointments as well. Nothing is faster or simpler. The Miller household goes through plenty of whey protein, as Jess is a big fan as well.

Item 3: Milk. I don't drink a large amount of milk. If I had to estimate, I drink under a half of a gallon per week. Certain meals just taste better when followed with a glass of milk. If I'm trying to sneak in a few extra calories, I will use milk with my whey shakes, but this isn't the usual drill. Milk is the most uncommon of my three drink items.

My main realization from my cousin's message is that my drink selection is very limited, and I feel that this is something that more and more people should strive for.

Sweetened drinks can easily drive your daily calorie total out of control. Even zero calorie drinks will trick your system into craving other sweets, as the more sweet foods you eat, the more you crave. Just because a drink might have zero calories, it doesn't mean there aren't other adverse effects associated with drinking it.

There are many pitfalls to watch out for when straying away from basic, natural beverages. If you are not well versed in nutritional knowledge, than I recommend leaving them out of the equation. A large glass of fruit juice will contain more calories than a can of regular soda. Sure, it has vitamins and minerals, but if weight loss is your concern, there are better ways to get those which don't come with hundreds of carb calories.

If you must have something other than water, give green tea a taste. There are caffeinated and decaffeinated versions to suit your liking, and green tea boasts some great health benefits as well.

In closing, keep your drink list short and simple. Its much tougher to over eat on solid foods than it is by drinking your calories. Stick to the basics, your bodyfat percentage will thank you, and so will the mirror!

I'd like to thank my cousin Brent for this blog idea.

The 'Initiation to Resistance' Test You Can Take Right Now!

2009-12-11T05:05:00.000-08:00

The more and more I talk to people, the more and more I realize how little people know about resistance training. This is not good!

I've had first sessions with many clients who have been active in the gym for years. These clients were stuck on the idea that walking on a treadmill was a great workout. Little did they know that the treadmill, or any other form of light cardio for that matter, does basically nothing for their muscle quality.

I want you to really think about the movement that goes along with an average walking pattern. Your arms are going to swing a bit, but how much added resistance are they under? You're muscles have been supporting and moving your body for your entire life, I think they're used to your own bodyweight. Light arm movement is about all you're doing for your upper body during a walk, or a run for that matter.

Well, the lower body has to be doing plenty of work, right? Once again, walk by a mirror and look at the actual range of motion your leg has to move through to take a step. Your hip flexor has to swing your leg a few inches while your calf has to do some flexing, thats basically it! Again, those muscles have been holding you up for years, I think they're used to it by now.

The treadmill is a great piece of equipment for its purpose, but too many people think their workout is complete after a walk on the treadmill. I've got a test to prove to you just how complete that workout really is. I call it the 'Initiation to Resistance' test. What you are going to do is perform three sets of bodyweight squats. You will use a chair if necessary. I'm going to keep this real quick because I want you to give this a shot!

Step 1: Find a chair or a platform that has a rough height of 4 inches below the bottom of your knee. This height is enough to put you into a proper squat position, which is important.

Step 2: Stand in front of the platform and place your arms straight out in front of you. You should look like you're impersonating Frankenstein or any old mummy character.

Step 3: Push your butt back and sit onto the platform with full control until you're sitting on the platform. No falling onto the platform! Your heels must not come off the floor here!

Step 4: Without using momentum to rock you forward, reverse the motion and stand up while keeping your heels planted on the floor.

Step 5: Repeat Steps 3 and 4 until you've reached 12 reps. Pay attention to form and detail with each rep.

Step 6: Rest for 1 to 2 minutes, as needed.

Step 7: Perform 2 more sets of 12 reps with proper rest in between.

Step 8: Go about your daily life.

What you have just done is given your body a stimulus that it normally doesn't receive on a daily basis. You have used muscles that aren't used on the treadmill or any other time you're simply walking from place to place. Your legs might feel weak or wobbly at the moment, which is a sign that your muscles are highly deconditioned. That fact should concern you!

I'd like you to report back tomorrow and assess your level of soreness. Honestly, if you are feeling sore from bodyweight squats, you need to add resistance training into your workout routine. Performing 3 sets of a bodyweight movement is not something that should be stressful for your body. My test uses squats, a basic human movement. You are born to be able to squat, push, and pull. If you find it difficult to do these things without feeling tired or sore, something has to change.

Thanks for reading, and a special thanks if you tried the test!

A Complex Situation

2009-12-10T14:35:00.000-08:00

While the traditional method of strength and muscle building requires enough rest between sets to adequately recover, it is also important to realize the benefits of building up your athletic conditioning. Training strictly with long rest periods is a great way to decondition yourself, which isn't a desireable effect of training. It is important to be able to do more than 30 seconds of work without getting winded and out of breath. Building up your conditioning will help you power through tough workouts and will have you leaving your athletic opponents in the dust.
In order to build conditioning, you will need to train your body to withstand extended bouts of work. How can you make this happen? You can bust out a weapon known as a complex! A complex is a group of exercises performed in series, with no rest. In fact, you don't even let go of the weights when moving from one exercise to the next.

Here is a sample complex, which has a "floor to ceiling" flow:
Exercise 1: Barbell Pushup
Exercise 2: Barbell Deadlift
Exercise 3: Barbell Hang Clean
Exercise 4: Barbell Squat
Exercise 5: Barbell Push Press

One thing you should note is that this complex is composed solely of barbell related movements. This is because you are required to hang onto the weight through the entire complex! Therefore, all of the movements of a complex are performed using the same amount of pounds as well. Due to this fact, the weight you can use is limited to the amount of weight you can lift on your weakest lift of the complex.

Using the example above, for the majority of people, the weakest of those five lifts is going to be the Push Press. This weight limiting concept is something to consider when putting together effective complexes. You don't want movements that are extremely far apart in terms of the weight you can use for them.

Complexes should mainly be performed in the 8-15 rep range, keeping the weight fairly light. Remember, this is for conditioning purposes, not for high end strength building.

The next time you are looking for something new to try, give your own complex a shot. Or, if you are feeling lucky, perform my sample complex with 15 reps per exercise. Go through three rounds with approximately 2 minutes rest between each round.

If you perform mine, be sure to let me know how it goes at ryan@2020-wellness.com or on my forum at http://www.2020-wellness.com/

Healthy Eating on a Budget. Save Some Green While Getting Lean!

2009-11-06T06:22:00.000-08:00

I was recently asked "what should I eat and when should I eat it" by a self proclaimed "broke college student."

My answer:

Here are the foods I would buy in builk:

Carbs:
Quaker Quick Oats in the Canister
Brown Rice
Grits
Whole Wheat Bagels
Bananas- can sometimes be bought at gas stations for next to nothing
Any other cheap fruit.
Yogurt- buy this in big tubs too, this goes really well when mixed with cottage cheese for a protein/carb meal.

Protein:
Whey- Cheapest protein source you'll find
Tuna
Chicken- This can be found for less than $2/lb for skinless, boneless, breasts if you are a good shopper
Cottage Cheese- If bought in bulk, can be cheap, otherwise its spendy
Medium Lean Beef- Go with like 85/15 or 93/7. Either one will get you some good hormone supporting fats.
Eggs

Fats:
Peanut Butter- skip the natural and just go with the house brand. A few extra carbs aren't going to kill you.
Eggs
Nuts
Olive Oil
Avocado- wait for a sale here, otherwise they are like $1 each, and you can eat em like apples.

Vegetables:
Frozen bags of broccoli, green beans, asparagus, spinach, stuff like that, green vegetables. Frozen is much cheaper than fresh, and more convenient as well.

I would try and stick to a 30/50/20 Protein(P)/Carb(C)/Fat(F) split. I say this because protein and fats are your most expensive macronutrients. I'd normally go with a little less carbs and more fats, but this is what I'd recommend for you.

I would schedule your meals like so:

1: P + C + F

2: P + F

3: P + F

Pre Workout: P + C

Post Workout: P + C

Space your meals 3 hours apart and you'll be good to go. Just eat one, two, and three in order throughout the day, and drop the pre and post meals in when you workout. That gives you five meals per day.
Weekends you can stick to the first 3 meals and then just relax a little and eat a little looser for the other two meals, but keep them within your calorie range!

This is a nice starting layout for anyone that is breaking into the world of eating healthy, be it for the first time, or after a long break from the healthy eating scene. Do you have any specific questions about this subject? Sign up for free on the 2020-wellness.com forum and ask away!

How Many Calories Did You Eat Yesterday?

2009-11-05T15:00:00.000-08:00

How many calories did you eat yesterday? This is a simple question, yet many people can't answer it!

How many dollars are in your bank account? I'm guessing you have an answer to that one.

Something I've never really understood is why people care so much about taking care of their material possessions and take mediocre care of their god given gift; their bodies. You've got one body to live life through, so why aren't you treating it more importantly?

Are you unaware of how to count calories? If so, this can be easily fixed, as its easier than you think!

Does it sound like too much work or an incovenience? Imagine how inconvenient diabetes will be. Picture the recovery from any surgery caused from poor eating habits. I'd rather reap the benefits of proper nutrition and avoid any disorders or surgeries at the same time!

I'm just dumbfounded about why people just don't have the interest to benefit from eating well. Think about it for a seond.

You gain energy!
You save money!
You improve your health!
You learn about your body!
You gain control over your body weight and composition!
You show a positive example to family and friends!

These are just some of the great things that come with eating better. I urge you to take the initiative and learn about your food. Put in a little work to earn some major, life changing rewards! Poor eating habits hold so many people back from reaching their goals. Make the change and eliminate yourself from that crowd!

ATTENTION!! READ THE FOLLOWING TOMORROW AND HAVE AN ANSWER!

How many calories did you eat yesterday?

2020 DVD Announcment

2009-10-28T08:30:00.000-07:00

As some of you may know already, we are planning on a DVD release in 2010! This is going to be the first of a number of DVDs which focus on Program Design, Exercise Form, and Advanced Training Concepts. Each DVD will focus on a different physique goal.

These DVDs will explain how to put together an effective, progressive program, while avoiding plateaus and physical and mental overtraining. These DVDs will include full exercise descriptions and demonstrations, along with experienced advice and tips to increase the benefits of each lift. You will learn how to form an effective routine using the proper amount of reps, sets, exercises, and rest.

The first DVD will be geared towards building lean muscle, bodybuilding style, while the second DVD will be focused on fat loss oriented weight routines and cardio methods. We are still in the early stages of production, and would love to hear any comments, requests, and ideas on how we can make these DVDs the best they can be.

Please send your thoughts to ryan@2020-wellness.com or simply reply to this blog!

Thanks for reading and train strong!

Cardio with a Stimulant Stack and Empty Stomach?

2009-10-26T20:22:00.001-07:00

I am actually against any use of caffeine, ephedrine, or aspirin for recreational purposes. This will obviously jade my response a bit, but I can elaborate a bit on the empty stomach portion of the question.

In order to have an empty stomach, you're going to have to be performing your cardio upon waking. I'm assuming your diet is in check and you eat regular meals throughout the day. The morning, after a 6-10 hour fast, is the only time your stomach will actually be empty.

The common thought process with fasted cardio is that you will use fat or carb sources from present stores in your body rather than from the food being digested in your stomach. There are multiple problems with this way of thinking.
1. You're going into your cardio fasted, which will cause your cardio session to be weakened, reducing your overall amount of fat burned if performing LISS and reducing your ability to perform a true HIIT session. The inability to perform at max potential during HIIT will reduce the fat burning effects of that session. You will not be able to perform at your peak on an empty stomach. Period.
Would you go into a weight routine in a fasted state? Answer that question honestly and reconsider why you are thinking of doing fasted cardio.
2. You're betting on the fact that you're burning massive amounts of fat during your actual cardio session. If you're performing HIIT, you're virtually BURNING NO FAT during your session, and you'll never be able to get around this. Your body is hardwired to use carb stores for energy when working at peak performance.

HIIT is based around peak performance and you aren't performing it to burn fat directly. You're performing it to increase metabolism, increase your daily calories burned, and increase cardiovascular health, which will in turn burn fat through indirect means.

Going into a HIIT session with anything less than a properly fueled body is a mistake.

I want you to think about how much fat you're actually burning during a session of LISS as well. I'm talking, during the actual time you are on your cardio machine. Lets say you perform LISS for 50 minutes and you burn 400 calories. Now, you're not using pure fat as an energy source to fuel that workout either, so we'll take that into account as well. I'm going to say that you're using 50% fat and 50% carbs for energy.

What we have is 200 calories or work, which was fueled by fat. There are 9 calories per gram of fat, so that will give us 22.22 grams of fat burned during the actual time of your cardio.

22 GRAMS! You're looking at 1/20th of a pound of fat burned during that LISS session. You can see that there is SO MUCH MORE AT PLAY than the actual fat burned during your cardio sessions. Is it worth it for you to deprive yourself of proper nutrition, skip breakfast before your cardio, and be weakened during your workout for 1/20th of a pound of fat?

Your answer should be NO. Look at the big picture here and focus on overall calorie levels and forget about whether or not you're burning maximum amounts of fat DURING your cardio sessions. Focus more on the effect they provide on your big picture plan.

The next time you hear someone say that they're burning lots of fat while they do their cardio, you can tell them that they actually aren't......but be prepared to explain yourself if they want to debate Or you can just refer them to this explanation to make it easier on yourself.

HIIT Cardio vs LISS Cardio

2009-10-26T20:20:00.000-07:00

I was recently asked by a client about HIIT and LISS cardio methods. Here is my explanation:

To be blunt, they each have their place for different reasons. I recommend using both. I'm going to explain my reasoning for using each method.

Just like a properly performed HIIT session, I want to get this explanation finished quickly and effectively.
While performing HIIT, you're essentially spiking your heart rate to a near max rate and following that spike with a recovery period, which serves the purpose of preparing you for your next spike. You're literally working your heart, as it is a muscle, and it should be exercised beyond its normal daily drone the resting heart beat.

Working your heart beyond average workload is one benefit of a solid HIIT session. Working = strengthening, and this shows over time as you'll find that your heart will become more efficient at handling larger cardio workloads.

A second benefit of a solid session of HIIT is the metabolic effect. No matter how large or small of an effect HIIT has on the rise of your metabolism, you should be happy to take what you can get. A small overall effect can add up over a week's time. If you are cutting, this is beneficial as it allows you to lose fat more efficiently when paired with a proper diet.

When training a client in on LISS and HIIT, I will always perform the LISS first. HIIT training elevates the heart rate for extended periods and skews their numbers for their LISS training if performed first.

The fat burning effects of HIIT do not come during the actual workout. They come from the afterburn effects. This can throw some people off at first, but it's just the way it is.

As an overall rule, the majority of the workouts you perform do not induce change during the time you are performing them. They create a stimulus which causes the body to change while recovering from that workout.

In terms of LISS, the effects come about from different means. LISS revolves around the body's multiple mechanisms for creating energy. The body will use the highest percentage of fat for energy while at complete rest. The body will use the lowest percentage of fat for energy while at complete work.

LISS attempts to maximize fat loss during the actual workout by avoiding a complete work environment. When performing LISS, you will peform enough work to bring your heart rate to 60-70% of your max heart rate. This keeps things simple and attempts to burn a fair percentage of fat for energy to perform the workout.

LISS is straight forward. Perform work, but perform it in a manner that is low intensity in order to keep fat burning at play.

LISS is also less demanding on the nervous system, allowing you to perform it frequently without mental burnout, which can be detrimental to your resistance training workouts.

I recommend a regular rotation of HIIT and LISS, depending on your goals. Everyone is different, and your current goal will dictate just how you should rotate the two.

The timing of the workouts will vary from individual to individual as well, which is why I did not go into that aspect of the routines.