Why Are You Doing That?

I just wanted to take a moment to clarify a training philosophy question.  Admittedly this may be my ego speaking, but it’s a question that’s come up more than a few times so there may be more confusion than I realized.  It’s also a topic on which I want everyone to be clear.  (Well, those who actually read my stuff, anyway…)

Last year I competed in a Spartan Race – one of a few types of outdoor obstacle course races.  I’ve also signed on to do 3 more in 2013 (more on that below).  At the TR we’ve also added a Competition Training Small Group session to our schedule to specifically address the training protocols of regular, non-professional athletes like us who are now competing in ultra-marathons, triathlons, obstacle course races, mud runs, etc. 

If you’re somebody who doesn’t have the advantage of youth anymore, has a job, family, etc. training for these events poses some major challenges.  Challenges that if I may be so bold to say, require the guidance of a knowledgeable fitness professional who can accurately assess injury risk and improve performance simultaneously for this demographic.

The confusion has apparently been borne from my previous discussions (lectures? rants?) where I have made a point of saying those types of events are a bad idea for most of us.

They are.

The confusion, I believe comes not from my answers, but from two different questions.

If the question is the following: “Is endurance training such as distance running, biking, etc. healthy for you or a good way to stay fit?”

The answer is an unequivocal NO.  

Any kind of long duration training is not intense enough to force metabolic changes (which is what burns body fat) and due to the fatigue borne from such training, impossible to do in a correct bio-mechanical position.  The repetitive movement in an incorrect bio-mechanical position will lead to injury either chronic or acute.  This is not a question of “if” it will, but “when” it will.  This is something I believed several years ago and has been confirmed through my years of observing people exercise.

However, if you compete in a sport where some unhealthy occurrences are going to come up (ultra-marathons, obstacle course races, biking, etc) it MAY be necessary to have some less than optimally safe training protocols in your program.  Therefore, if you’re doing an obstacle course race or trail marathon, you may have to get outside on trails for a LONG time to acclimate yourself to the style of competition.

THIS DOES NOT MEAN IT IS HEALTHY FOR OR WILL HELP YOU LOSE BODY FAT.

When I was training for the Spartan Race last summer I actually GAINED body fat in the 6 weeks leading up to it.  And I also have a tissue restriction in my lower leg that still prevents normal movement in training – don’t get me started…

The Better Question to Ask Yourself: Why Do I Do IT?

I do it, and I speak for a friend who does ultra-marathons, because we like the challenge, we like the emotional reward, and we like competition.  We do not do it because we think it’s a healthy habit.

Following many peoples’ line of thinking, a client could come to me and say

“Jon, I want you to include punching me in the face during our training sessions.  Serioulsy, three or four times per session, maybe after our core work, just crack me square in the face. I’ve seen boxers that are in very good shape so I should be doing what they do.” 

Boxers are in shape + boxers get punched = I should get punched, right?

Wrong. They do it because it’s a necessary evil of their competition.

Ditto for any kind of endurance training.

Whenever you take up any exercise program ask yourself “Why am I doing this?”  The answer, whether it be improved health, fat loss, strength gain, athletic performance improvement, whatever – should dictate the type of training protocol you undertake.  Don’t get punched in the face just because boxers do.  Don’t run one gazillion miles just because an endurance athlete does.  All that does is increase your chance of injury with no correlative increase in chance of success. 

If you’re in a competition, you MAY be able to justify some risk in your training.

If your goal is health, fat loss, strength gain, etc.  Keep it safe.

Keep it intense, but keep it safe.

Goal Setting Secrets

I recently finished a longer, more extensive article on setting goals.  It was geared more toward fitness professionals and how we should be going about goal setting with our clients.  As I was writing though I realized that the take home lessons need to be emphasized with everybody (given it’s resolution season, and all…) who has exercise related goals.

And who among us doesn’t?

So here’s the Cliff’s Notes version of goal setting, TR style:

Goals Do Influence Behavior

The research is overwhelming that setting, breaking down, and tracking goals is more likely to get you to succeed than not having a target at which to shoot.  This is due to the development of good habits.  We all know that bad habits can wreak havoc on our health and fitness programs, but good ones have just as many positive effects if not more.  Having a clear goal keeps you on track and makes the good habits more likely to become permanent habits.

Have Only One Goal at a Time

Focus is important in goal achievement.  Having multiple goals makes it difficult to focus and actually makes it more likely you’ll be pulled in multiple directions and more likely you’ll lose focus on what’s truly important.  Having one goal makes it simple to focus, track and implement the necessary behaviors that you’ll need to reach it.  For example, if your goal is to “get strong and lose body fat”, it’s probably better if you focus on one or the other.  Once you achieve the 1^st, then you can switch your programming accordingly to reach the 2^nd.

Know the Time Frame (success breeds success)

Have and be aware of the time frame to reach your goal.  This allows you to track your progress by setting smaller goals along the way.  One of the benefits of having and reaching smaller goals is that success breeds success.  Getting to one level of your goal sets you in a positive and confident mindset to reach the next incremental level toward your goal.  As an example, if your goal is to lose 5% body fat in 5 weeks, your goal should be to lose 1% each week.  Check at the end of week one – generally that small success of 1% builds confidence like an avalanche that focuses your habits toward subsequent steps.

BE REALISTIC

I put this in bold, italicized caps because it may be the most important bullet point.  Most people don’t succeed in reaching their goals because they fail to honestly assess their personal abilities and situation -this causes them to set a goal that simply is not attainable.  For example, if you have a job that requires long days and long commutes, choosing a goal that requires 10-15 hours per week of exercise probably isn’t feasible.  If you have a history of injuries, a goal of becoming an MMA fighter probably isn’t realistic, either.

Sometimes people undershoot their abilities as well - this can be a problem too.  If a goal is simply too easy to reach, getting to it doesn’t give us that push of adrenaline and the avalanche of success breeding success mentality.  It has to be at least a little bit of a reach for you, or it isn’t really a goal that’s going to change anything.

Be honest with yourself about what you really want, and what you’re truly in a position to change.  That’s the first step in getting what you want.

“Don’t look for the big, quick improvement.  Seek the small improvement one day at a time.  That’s the only way it happens – and when it happens, it lasts.” – John Wooden

Truer words have never been spoken, Coach.

Women Can't Do Pullups My Arse

As a business owner, I understand that sometimes you have to say things in the name of marketing and generating attention.

I get it.

But a headline "Why Women Can't Do Pullups"  which recently appeared in the NY Times, does more harm than good in my mind.  As someone who's worked in the exercise business for over a decade I can tell you that women are generally treated as second class citizens in the industry and it irritates me.  Typically women are judged far more on appearance of both themselves and their outfits, rather than on their abilities.

Think about the last time you were in a commercial gym and think of the implied messages:

“Women shouldn't pick up anything heavy because they'll get big. Stay away from the weights! Instead they should go into the corner room with other women and flail their arms while stepping on and off a box.  And maybe - just maybe - use a pink dumbbell so small it can't even be seen in their hands.  Just be sure to stay away from the hard work girls!  Walking on the treadmill is OK though – as long as you’re staying in the fat burning zone.  Again, make sure you don’t actually exert any effort and/or sweat.  Leave that to the big burly men who are more capable than you are.”

Frankly the whole scene is getting on my nerves just thinking about it.

I’ll try not to be too much of an amateur psychologist, but again, I’ve been doing this a long time and have trained many women in that time and I’ve learned this: 

Women who succeed in fitness do so because they’re OK with hard work.  They're OK with working out SMART.  They’re OK with sweating. They’re OK with being strong and capable. 

They are NOT OK with being shuffled off to the side when it comes to exercise.

Along those lines, here’s Dina – TR trainer and mother of three who I’m proud to call a colleague and friend.  This is her response to the NY Times:

 And here's the silly article to which I referred.  Check it out and let me know what you think:

http://well.blogs.nytimes.com/2012/10/25/why-women-cant-do-pull-ups/

Stop Drinking Water. Seriously.

You may be drinking too much water.  Of course the title of this article is tongue in cheek, but I do believe many people are over hydrated, which can be a problem if not monitored.

I’ve noticed a trend in the fitness world where there’s a constant preaching of “drink a lot of water”, “stay hydrated”, etc. almost to the point of implying water is a panacea for all health and fitness related problems.

Thirsty? Have a glass of water.  Broke your leg? Have some water.

Of course I’m being a little sarcastic, but in a society that often has a mindset of if a little is good, more must be great, I’m starting to think water falls into that category.  I’ve seen some water consumption suggestions that are almost comical: 8 glasses per day, half your body weight in oz. of water per day, if you’re an athlete one gallon per day.

For a few years now, we’ve all seen people walking around gyms carrying a gallon sized water container.  Psychological issues aside, (“Look at me! I workout so hard I need a gallon of water!  Look at me! I know water bottles come in more convenient sizes, but I carry around an inconvenient one anyway!  Look at me! I’m really NOT compensating and trying to overcome other shortcomings!”) there is just no way a human being needs a gallon of water per day.  NO WAY.

And because of some of the silly suggestions I’ve seen, again I go back to the “more is better” over simplification.  I heard someone say once that we should look for the “minimum effective dosage” in exercise.  And although he was referring to exercise and making fun of Cross-sh!t, I thought it was funny, so it stuck with me. (“If 5 barbell snatches are good, then 52 in a row must be GREAT!”)

But truthfully, the minimum effective dosage mindset applies to everything: eating, exercise, life – if 2 Tylenol help your headache, that doesn’t mean 24 will be better for you.  If one cup of coffee gives you a boost, that doesn’t mean six will be better.  One grilled chicken breast is great – four will make you fat, 1 hour of exercise helping you doesn't mean six hours will help you more, etc. 

Here’s the problem: if you over hydrate you mess up the sodium to water ratios in your system – water levels go up, sodium levels go down.  Sodium aids not only in muscle function, including your heart, but brain function as well.  Low sodium levels can cause fatigue, nausea, reduced brain function, muscle weakness and cramps.  Hyponatremia is the physical condition that may necessitate medical treatment, but even before it sets in, many of the side effects mentioned above can be present – just from sodium levels dropping due to over hydration.

Spoiler alert: we’re going to discuss bodily functions next.  If that’s a little too “TMI” for you skip the next part and go to the disclaimer and reminders at the bottom. 

A good rule of thumb: if you’re urine is clear, you are over hydrated. If you’re urine is pale, you’re right on the edge. If you’re urine is yellow, you’re good. If you’re urine is dark, have some H2O.

And before we let you go here are a few other reminders:

You’re fluid levels are greatly related to your food intake as well. Fruits and vegetables have a very high water content.

Although some beverages are diuretics, this doesn’t mean you’ll die of dehydration if that’s all you have.  If all you had were non H2O beverages, you may have other health issues, but dehydration isn’t one of them.

I am not a doctor or nutritionist.  But much of what goes on in the fitness industry doesn’t require a degree, only common sense. 

But what was that Ben Franklin said about common sense?

Don't be this guy.

I LOVE Running (Seriously)

I am not against running.  Running is good.

I am against speed limping.  99% of the time, speed limping is what I see when people tell me they’re running.

Speed limping will lead to orthopedic and tissue injuries.  It’s not a matter of “if” it will, it’s a matter of “when” it will.  These injuries may be acute or chronic, both.

Additionally, speed limping is nowhere near the most efficient method of losing body fat.  This has been established so many times over through both research and practical experience it really isn’t even worth discussing further.

Once again, just turn on the Olympics and tell me I’m wrong.  Look at the marathoners and the sprinters.  The sprinters are obviously healthier and more aesthetically pleasing.  If that isn’t obvious to you, then you probably need a mental health professional, not a trainer.  Stop reading this immediately and seek the counsel of a qualified psycho-analyst.   No, seriously.

The only time speed limping should ever be incorporated into a training program is if one is preparing for a competition where it is a necessary part of the competition.  And even then, not as much as most people think.

For example, if I trained a boxer, we would both understand that at some point in his training, he’s going to have to get punched in the face.  This does not mean I would recommend getting punched in the face to a client who wants to be lean and healthy.

Ditto for yogging/speed limping whatever.  If you’re training for a competition that has that aspect of competition, then obviously it will have to make up part of your program (boldface, underline, italicize “PART”.) 

But I wouldn’t recommend it as a training protocol to someone looking to be healthy and lean, just like I wouldn’t recommend getting punched in the face.

To quote Jack Nicholson in “A Few Good Men”:

Are we clear?

Should We Exercise? (part 3!)

OK, we’ve covered whether or not we should be exercising at all in part 1 – the answer was yes, even though the costs of injuries due to exercise and recreational activities is exceeding the associated costs of obesity.  We should exercise, just with better judgment than we currently use.  In part 2, we went over the “dos” of exercising safely, so we can be fit and healthy without becoming one of those injury statistics.

Today, we’re going to cover the “don’ts”.  These are things you should not be doing if improved health and fitness are your goals. (Of course, if your goals are to injure yourself, then by all means, ignore my list here and keep doing what you’re doing…) 

Don't: be a macho asshole.

Exercise is not a contest nor is it a “sport” as jackasses who are trying to sell you sneakers will suggest.  It is a tool to improve your health.  Ego and machismo encourage you to do more than you safely can and therefore lead to injuries.  As discussed, this only leads to lost training time, and lost training time always equals NO RESULTS. “It is always better to stop a little early than a little late.” is written on the wall of the TR.  And always remember, the person who coined the term “no pain no gain” was a learning impaired individual.

Don't: sit all day.

Seriously, if you have a job where you sit all day you’re going to have orthopedic issues.  It’s not a matter of if, it’s a matter of when.  If you have a long commute your odds of avoiding musculoskeletal issues are increased exponentially as well.

If you have both a long commute and a sedentary job, you’re screwed.

Seriously, there is no way to avoid the premature aging and discomfort that are coming your way if you’re seated for 10, 12, 14 hours per day.  It’s just not possible to have your spine in the shape of a letter “C” for an elongated period of time and not think that’s going to screw up the surrounding tissue and joints. If this is the case, you're going to have to make some changes to your routine. 

Don't: stretch incorrectly.

"Loose" knees and lower backs are NOT good - they are injuries waiting to happen.  Some areas of your body require a lot of mobility – ankles, hips, and thoracic spine for example.  But other areas need to be restrictive and stiff so you can remain upright when moving.

The knee for example is a hinge.  It is supposed to move in ONE direction – forward and back.  Stretching it so it can move laterally or worse – so it can rotate - is asking for trouble.  

In fact there’s a term for a rotating knee: AN ACL TEAR.  Loosening your knee is like loosening the hinges on a door – it’s only supposed to move in one direction, by allowing it to move in others, you’re creating a safety issue.

Ditto for the lumbar spine (lower back).  Have you ever heard the term “spineless”, or have someone say “get a backbone”?  There’s a reason for the implication that said person is weak or a pushover: because people who have soft, pliable, lumbar spines ARE WEAK and ARE PUSHOVERS, LITERALLY.

Because of this, your lumbar spine has almost no movement capabilities – only a few degrees in each direction and as defense mechanism only (similar to the way skyscrapers can move very slightly in the event of high winds).  But just because they can move, doesn’t mean it’s a good idea, and your body will tell you so one way or another.  Remember this the next time someone tells you to doing crunches or flipping truck tires in a parking lot is a good idea.

Needless to say, there are plenty of other bad ideas, but these seem to be the most common.  If you can check the ego at the door, if you can spend the day upright, and if you avoid stretching incorrectly you can greatly increase your chances of staying injury free.

Stay healthy my friends…

Interested in Fat Loss? Read this:

I know you’re interested in losing body fat.  Do you know how I know? Because I’ve yet to meet anybody on the planet who did not want to lose body fat.  That, and in the decade plus I’ve been in the business, the topic of fat loss outnumbers all other discussions combined about 1,000 to 1.  Ultimately, as our lives go on, we realize how big our biceps are, or how good our 100 meter dash is are irrelevant discussions.  Even the thickest of the thick eventually figure out that we all just want to be lean, strong and healthy.

Because I know these things about you, I’m writing to tell you about two studies I recently re-read that I’m sure you’ll find interesting:

Study # 1:

During “The Marathon of the Sands”, weight and body composition were measured before and after the competition.  What is “The Marathon of the Sands” you ask?  It’s a 156 mile run (6 MARATHONS) spread out over 7 days.  Oh, by the way, it takes place in southern Morocco, i.e., the Sahara desert.

Study #2:

5 people – 3women, 2 men – each completed 10,000 kettlebell swings over 10 days.  Body composition measurements were taken both before and after the 10 days.

Results:

Group 1 (the marathoners), on average, lost 1.1% body fat.  (Man, if you told me I would have to run 6 marathons in a week to lose ONE PERCENT BODY FAT, my head would explode. In fact, I’m getting fired up just typing the words!)  Interestingly enough, and more importantly perhaps, they lost 5 times more lean muscle mass than body fat.

Group 2 (kettlebell group) lost 2% body fat on average, or twice as much as the marathoners.  Additionally, they increased lean muscle mass. 

Yes – not only did the “kettlebellers” lose twice as much body fat as the marathoners, but they got stronger as they did it!

Side note:

These studies, like ALL studies, have variables that cannot be accounted for.  And I’ll be the 1^st to say that both methods are extreme and I wouldn’t recommend them as training modalities to anybody. But the take home points are irrefutable.  And these take home points are ones that any Training Rim member could have told you before reading the studies:

Picking up and projecting heavy weight requires an extremely high energy demand.

 

Trudging along at 1mph does not require a high energy demand.

Extremely high energy demands burn more fat.

High energy expenditure is better for fat loss than low energy expenditure.

Strong people burn more calories than weak people.  So if losing body fat is your goal, you need to get stronger.

Strength training is NOT tricep pushdowns and smith machine squats.  It is total body functional movement with resistance.

Slow, steady state training is not an efficient method of fat loss.

·         
            

Here are the articles/studies if you want to check them out yourself:

http://www.t-nation.com/free_online_article/most_recent/ten_thousand_swings_to_fat_loss

http://www.iutasport.com/files/articles/Athletic%20Performance%20and%20Weight.pdf

And if you prefer visuals:

One of the kettlebell participants:

And a winner of the marathon of the sands: