Hydration (it really is key)

Last Friday night I decided to do bikram, followed by an hour bouldering (like rock climbing, just on smaller walls, with no ropes and slightly harder in my opinion). Pretty intense work outs alone, but together it wasn't as exhausting as I had thought. Well I made a mistake. A big mistake. (Yes I'm human). I didn't properly hydrate between, during, before, or after these activities. I know better than this, however for some reason I didn't drink near enough water. Needless to say, my arms hurt more than they ever have. It took FOUR days for me to recover and be able to continue work on my arms and climb again. I knew it had to be the whole not enough hydration thing. So last night I did the same regime. Bikram at 4:30, downed a bottle of water during and right after, had a premier protein shake, and went climbing, drank another bottle of water throughout climbing. When I got home, oh there was another bottle of water downed (I drink from 24 oz water bottles). I forgot to mention that while at work, I consumed 3 full water bottles as well. (144 oz total that day). Ya know what? I'm not sore today. Well, my back is slightly sore, but that's because I climbed a 5.10 last night (the highest difficulty I've done yet).
Moral of the story: HYDRATE!!!!!
PS, it is difficult at first to get used to drinking that much water, and frequent bathroom breaks become annoying. My trick is I keep a water bottle with me wherever I go. I also try to eat foods that are high in water content (watermelon is a whopping 92% water!)
Here's the "science" behind it:
Two-thirds of the human body is made up of water. Although it is possible to go for a long time without food, people cannot live without water for more than a few days. Every cell and organ depends on water to perform essential functions. The water in your body performs the following functions:
Removes waste and toxins
Transports nutrients and oxygen
Controls heart rate and blood pressure
Regulates body temperature
Lubricates joints
Protects organs and tissue, including the eyes, ears, and heart
Creates saliva
Why it's important to athletes (I consider myself pretty athletic)
Hydration is essential to peak athletic performance. When you do not consume enough liquid or fresh fruits and vegetables to stay properly hydrated, you end up thirsty and light headed. Insufficient hydration fatigues your muscles, reduces your coordination and causes muscle cramps. While working out or playing sports, dehydration compromises the body's ability to cool itself through sweating. This leads to heat exhaustion and in extreme cases a potentially life-threatening condition called heat stroke.
Why it's important for weight loss:
Consume part of the water required for proper daily hydration before your meals to control your appetite according to a study by researchers from Virginia Tech and reported at the 2010 National Meeting of the American Chemical Society. Drinking 16 oz. of water before meals three times a day over a 12-week period increased average weight loss by about 5 lbs., compared with those who did not increase water intake. Researchers could not definitively say what caused the additional weight loss but speculate it fills up the stomach making you feel fuller.

Women, running into trouble

By
John KieferPublished: November 7, 2011

Women: Running into Trouble


When I look at the fat guy in the gym wasting his time on forearm curls to lose weight, I don’t feel sympathy. The big tough guy getting stapled to the bench by 365 pounds, when just a second ago he couldn’t even handle 315 pounds — nope, no sympathy there either. The girl who spends thirty minutes bouncing between the yes-no machines (abductor and adductor machines), who is going to have trouble walking the next day — I can’t muster even an iota of pathos. Nobody told them to do these things. But then I watch my friend, Jessica, running on the treadmill, day after day, year after year, running like a madwoman and going nowhere. Her body seems to get softer with every mile and the softer she gets the more she runs. I do feel pity for her because everybody, everywhere has convinced her that running is the way to stay slim and toned.
There’s a Jessica in every gym and spotting one is easy. The woman that runs for an hour or more every day on the treadmill, who every month or so sets a new distance or time goal. Maybe the goal encompasses the treadmill workouts; maybe it will be her fifth fund-raising marathon; or maybe she’s competing with runners in Finland via Nike®. The goal doesn’t matter, because years of seeing her on the treadmill exposes the results: she’s still — I’m not going to sugar coat this — fat. Or worse, she’s fatter.
I tried to rescue my Jessica from the clutches of the cardio contingent, but to no avail until a month ago when she called to tell me that a blood test had confirmed her doctor’s suspicion: she had hypothyroidism — her body no longer made enough thyroid hormone. Her metabolism slowed to a snail’s pace and the fat was accumulating. Now she had a culprit to blame, it wasn’t the cardio causing her problems, it was her body rebelling. When Jessica asked my advice, I told her to do two things: schedule a second test for two weeks later and until then, stop all the goddamn running.
Don’t assume I’m picking on women or making fun. There are men out there who do the same, thinking cardio wipes away the gut resulting from regular weekend beer binges, but they are, in comparison, rare. I am targeting women for three very good reasons:
They are often intensely recruited for fund-raisers like Team-In-Training, lured by the promise of slim, trim health resulting from the month of cardio training leading to a marathon in addition to helping the charity in question
Some physique coaches prescribe 20-plus hours per week of pre-contest cardio for women (that’s a part-time job)
Steady-state endurance activities like this devastate a woman’s metabolism. It will devastate a man’s too, but in different ways.
There’s not much I hate in the fitness world — well, that’s not true, I hate most things about its present state, but at the top of the list is over-prescribed cardio. I’m not talking about walking or even appropriate HIIT cardio, but the running, cycling, stair climbing or elliptical variety done for hours at or above 65 percent of max heart rate, actually anaerobic threshold is a better measure, but not practical for day-to-day use.
Trashing steady-state cardio is nothing new and the better of the physique gurus figured this out a long time ago, but even then, they only apply the no-steady-state-cardio rule to contest preparation. The non-cardio coaches fail to state the most detrimental effect, one that applies specifically to women and is a primary reason many first-time or second-time figure and bikini competitors explode in weight when returning to their normal diet. It’s the same reason the Jessicas of the world run for hours per week with negative results. Studies demonstrate beyond any doubt that in women, cardio chronically shuts down the production of the thyroid hormone, T3.1-11
T3 is the body’s preeminent regulator of metabolism by throttling the efficiency of cells.12-19 T3 acts in various ways to increase heat production.20-21 As I pointed out, in Logic Does Not Apply: A Calorie Is A Calorie, this is one reason using static equations to perform calorie-in, calorie-out weight loss calculations doesn’t work—well, that’s why it’s stupid, actually. When T3 levels are normal, the body burns enough energy to stay warm and muscles function at moderate efficiency. Too much thyroid hormone (hyperthyroidism) and the body becomes inefficient making weight gain almost impossible. Too little T3 (hypothyroidism) and the body accumulates body fat with ease, almost regardless of physical activity level.
Women unknowingly put themselves into the hypothyroid condition because they perform so much steady-state cardio. In the quest to lose body fat, T3 levels can grant success or a miserable failure because of how it influences other fat-regulating hormones.22-31 In addition, women get all the other negative effects, which I’ll get to. Don’t be surprised or aghast. It’s a simple, sensible adaption of the body, especially a body equipped to bear the full brunt of reproducing.
Think about it this way: the body is a responsive, adaptive machine evolved for survival. If running on a regular basis, the body senses excessive energy expenditure and adjusts to compensate. Remember, no matter what dreamy nonsense we invent about how we hope the body works, its endgame is always survival. Start wasting energy running and the body reacts by slowing the metabolism to conserve energy. Decreasing energy output is biologically savvy for the body: survive longer while doing this stressful, useless activity — as the body views it. Decreasing T3 production, increases efficiency and adjusts metabolism to preserves energy quickly.
Nothing exemplifies this increasing efficiency better than how the body starts burning fuel. Training at a consistently plus-65 percent heart rate adapts the body to save as much body fat as possible. That’s right, after regular training, fat cells stop releasing fat during moderate-intensity activities like they once did.32-33 Energy from body fat stores decreases by a whopping 30 percent. 34-35 To this end, the body even sets into motion a series of reactions that make it difficult for muscle to burn fat at all.36-41 Instead of burning body fat, the body is taking extraordinary measures to hold on to it. Still believe cardio is the fast track to fat loss?
But wait. By acting now, you too can lose muscle mass. That’s right. No more muscle because too much steady-state cardio triggers the loss of muscle.42-45 This seems to be a two-fold mechanism, with heightened and sustained cortisol levels triggering muscle loss,46-56 which upregulates myostatin, a potent destroyer of muscle tissue.57 Oh yeah — say good bye to bone density too — it declines with the muscle mass and strength.58-64 And long-term health? Out the window as well. The percentage of muscle mass is an independent indicator of health.65 Lose muscle, lose bone, lose health—all in this nifty little package.
When sewn together, these phenomena coordinate a symphony of fat gain for most female competitors post-figure contest. After a month—or three—of cardio surpassing the 20 hours-per-week mark, fat-burning is at an astonishing low, and fat cells await an onslaught of calories to store.66-72 The worst thing imaginable in this state would be to eat whatever you wanted as much as you wanted. The combination of elevated insulin and cortisol would not only make you fat, but creates new fat cells so that you can become fatter than ever.73-80
I won’t name names, but I have seen amazing displays of gluttony from the smallest, trimmest women. Entire pizzas disappear leaving only the flotsam of toppings that fell during the feeding frenzy; appetizer, meal, cocktails, dessert—a paltry 4000 calories at The Cheesecake Factory vanish as the wait staff delivers each. A clean plate for each return to the buffet — hell with that, the only thing they’re taking to the food bar is a spoon and they’re not coming back. There are no leftovers; there are no crumbs. Some women catch it in time and stop the devastation, but others quickly swell and realize that the supposed off-season look has become their every-season look. And guess what they do to fix it: cardio for an hour every morning and another in the evening to hasten things…
The “cardio craze” — and it is a form of insanity — is on my hit list and I’m determined to kill it. I don’t know what else I can say. There are better ways to lose fat, be sexy and skinny for life, better ways to prepare for the stage. Women, you need to get off the damn treadmill; I don’t care what you’re preparing for. Stop thinking a bikini-body is at the end of the next marathon or on the other side of that stage. It’s not if you use steady-state cardio to get there — quite the opposite. The show may be over, the finish line might be crossed, but the damage to your metabolism is just starting.
Don’t want to stop running, fine. At the very least stop complaining about how the fat won’t come off the hips and thighs or the ass. You’re keeping it there.
What about Jessica, my friend who’s dilemma spawned this article? Luckily she took my suggestion and cut the cardio. Two weeks later, her T3 count was normal. Who would have guessed?
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Bikram Yoga

As a yoga enthusiast, I've tried quite a few different forms of yoga, but my newest adventure has been with BIKRAM YOGA in particular. I've had a pretty wicked (alright, maybe I'm just a baby) knee injury from snowboarding, and have been itching to get into something that will help my injury heal. A local bikram studio offers a new studen special of just $39.00 a month for unlimited classes. This is exactly what my knee needs right now. I've done my first session and have already seen great results, was able to achieve more than I thought, and have a revised sense of "wellness". I still will continue to work upper body, but can now engage some muscles I haven't been able to use for the last two weeks and see about getting my body back on track to continue training. Before I began Bikram, I did my normal research of something I'm unfamiliar in, here's what I found:
Wikipedia says:
Bikram Yoga's goal is general health and Bikram Choudhury says that the heated studio helps deeper stretching and injury prevention, while reducing stress and tension. Bikram claims that his system stimulates and restores health to every muscle, joint, and organ of the body. Bikram's Yoga claims to increase circulation to all organs in the body, and that this helps in the prevention of heart disease and organ failure. According to Choudhury, many people only use up to 50 percent of their lung capacity and thus the lungs must be stretched in order to withstand holding more oxygen. In a 2007 interview, Choudhury stated that when one is practicing pranayama she or he will eventually be able to enhance oxygen conversion and absorption, as well as improve blood circulation, as in many other forms of cardiovascular activity.
Choudhury claims that blood circulation is affected immensely during Bikram Yoga because of two processes called extension and compression. These two dynamics are said to work together to deliver fresh blood to every joint, muscle, and organ within the body. While performing a specific asana (pose), the practitioner stretches or compresses a certain part of the body, thus cutting off circulation temporarily. This restriction of circulation is believed to cause the heart to pump more blood in reaction to the shortage. The pumping of excess, fresh blood is called extension. Once the asana is complete and the individual comes out of the posture, it is claimed that the new oxygenated blood is able to rejuvenate the arteries that were being compressed. Many of the postures massage the lymphatic system and aid in lymphatic drainage, assisting to eliminate infection, bacteria, and toxins. Other styles of yoga also promote this theory (cf: B.K.S. Iyengar's "squeeze and soak" analogy regarding the effects of deep twists on the internal organs).
Benefits
Weight loss: the amount of calories burned per session varies from person to person, but estimates range between 500 and 1250 depending upon intensity of practice and other factors.

This seems a little bare on the benefits right?! Right. Hooray for calories burned, but I really care about what other benefits I'm getting, here's more of what I found.
BENEFITS:
Reshapes your body
Restores flexibility
Tones, strengthens, and lengthens your muscles
Strengthens your spine
Improves circulation
Reduces risk of sports injury
Achieves relief from pain
Reduces your weight – lose pounds by balancing your metabolism
Raises energy level
Diminishes the effects of stress
Increases balance, coordination, focus and discipline
Clears your mind
Calms your soul
Ensures healthy and balanced functioning of the skeletal, muscular, circulatory, nervous, digestive, elimination, respiratory, endocrine, and mental systems of the body
BENEFITS OF THE HEAT:
Warms the muscles for greater flexibility
Helps achieve a deeper stretch
Flushes toxins from the body
Improves efficiency of the immune system
Creates a cardiovascular workout
Burns calories
Builds endurance

Yep, pretty sure I need all of this in my life. On a personal note, I'll be doing about 5 bikram sessions a week for the next four weeks, and I'll continue to work on my goal of climbing, and training for the Spartan. (which means before bikram I'll be at the gym, and when I'm not at bikram, I'll be snowboarding) I've decided that my social life may become a little bare, however the benefits my BODY, MIND, AND SOUL will be gaining far outweigh the late nights out and feeling less than 100%.

How to Counter The Many Negatives of Aerobic Training

Came across this article the other day, thought I'd share, to my own person regime I'll be adding creatine, anti-oxidents and Omega-3's to my diet, and making sure to focus more on anaerobic training. I have six months to train for the Spartan Race, and to get ready for outdoors climbing!

How to Counter The Many Negatives of Aerobic Training

original article can be found here
by Charles Poliquin11/8/2011 4:35:40 PM

Aerobic training has many negative health effects, and being as more than 45,000 people ran the New York City Marathon on Sunday, this topic is more important than ever. Aerobic training stresses the adrenals, chronically raises cortisol, may lower testosterone, may hinder reproduction, can shrink reproductive organs, causes oxidative stress, and results in persistent inflammation. It lowers peak power output, makes you slower, and leads to a catabolic state in the body if you perform it regularly without any resistance training.
Research scientists and athletic coaches have begun to express concern about the negative health effects of aerobic training, particularly for aerobic endurance athletes who put themselves under high daily physiological stress for prolonged periods. In fact, they’ve started to look for strategies to minimize the many negatives of aerobic training, and luckily there are some things that work! Adding strength training to an aerobic program, practicing martial arts, and supplementing with specific antioxidants and nutrients can actually do wonders to counteract the negatives of aerobic exercise. Of course, it would be easier to just stop the aerobic exercise and substitute it with strength and anaerobic system training for better results and fewer negative health effects. But, since doctors and health professionals continue to recommend aerobic exercise, and even Apolo Ohno has taken up endurance running and competed in the New York City Marathon, this trend towards aerobic exercise doesn’t seem to be diminishing. And there are still some common misconceptions about aerobic exercise, as you can see by reading the comments to my recent article, The (Many) Negative Effects of Aerobic Training, about why aerobic training is bad.
In this article, I will address the confusing aspects of the negatives of aerobic training, and provide some simple things aerobic endurance trainees can do to minimize the negative health effects and improve performance. Coaches and trainers who work with elite aerobic athletes should take note because these are research-proven ways to better performance and wellness for your athletes.
Short Review of the Bad News About Aerobic TrainingLong-term aerobic training, both at an elite level and at a recreational intensity, has been shown to lead to chronic inflammation and elevated cortisol. Chronic inflammation is bad because it results in premature aging of tissues and has been linked to heart disease, diabetes, and cancer. For the recreational population that may perform anywhere from 20 to 45 minutes of aerobic training a few days a week, aerobic training typically leads to elevated cortisol, lower androgen hormones, increased inflammation, and does little to help with fat or weight loss. “The effect of regular aerobic exercise on body fat is negligible,” writes researcher Stephen H. Boutcher in his article “High-Intensity Intermittent Exercise and Fat Loss.” ?
Aerobic training doesn’t help with fat loss because it creates a hormonal environment that degrades muscle, spikes cortisol, and even though you’re burning calories, the deficit is rarely enough to offset the catabolic hormonal environment. Plus, if you’re doing aerobic training on exercise machines, you may suffer from lower insulin sensitivity from exposure to “dirty electricity” or the electromagnetic frequency bands that are generated by cardio machines and other forms of electrical power. The situation is slightly different for elite or long distance aerobic endurance athletes. Research shows they suffer from an even greater catabolic hormonal state with significantly high cortisol levels from the intense physiological stress of training. They also have lower testosterone and androgens. High cortisol and exposure to inflammatory biomarkers has researchers and coaches concerned about the residual health effects for endurance athletes and they have started to look for ways to counter the negatives. Body Fat and Elite Aerobic AthletesElite aerobic athletes do tend to have lower body fat compared to the rest of the population, but research shows that anaerobic athletes such as sprinters have even lower body fat than long distance runners. This is because they have more muscle, which helps burn fat, and because they do sprints that also burn fat. Also, studies show endurance athletes who perform strength training as part of the program have lower body fat than those who don’t. Benefits of Aerobic Training for Sedentary PeopleThere are some benefits of aerobic exercise for sedentary people and specific populations, but there are also negatives that can be avoided if you just choose a different mode of exercise—strength and anaerobic system training. The key here is that it is better to do aerobic training than to do absolutely nothing and be sedentary. So, if you only have two options, of being sedentary and not moving, or doing 30 minutes of aerobic training, by all means, do the aerobic training. But, you’ll get better results if you do strength training instead, or in addition to the aerobic training.To review, the bad news about aerobic training is that it doesn’t help the everyday person lose fat; it elevates cortisol, lowers androgens, degrades muscle, lowers power, and increases inflammation if done for a prolonged period. Now for the good news! Take Antioxidants to Reduce Inflammation and Oxidative StressGet as many antioxidants in your diet as possible to fight inflammation and oxidative stress. Oxidative stress occurs when the body produces free radicals in response to the oxygen-rich environment created by increased respiration that goes with aerobic training. The free radicals need to be neutralized; otherwise, they damage cells and cause premature aging, which leads to chronic inflammation. Chronic inflammation has been termed “the silent killer” and is caused by a lot of “unhealthy” behaviors, such as having a diet high in trans fats or gluten, and being sedentary. People are often surprised to hear that a “healthy” behavior such as aerobic exercise can cause chronic inflammation, but it does. Research performed on rats has shown that the negative effects of intense aerobic training can be mitigated by taking antioxidants, specifically vitamin E, selenium, and zinc. A study in the journal Free Radical Research found that vitamin E has a protective effect against oxidative stress in rats that performed intense aerobic swimming. In contrast, the control group rats that did not receive the vitamin E supplement had decreased size of the reproductive organs (testes and accessory sex organs), lower testosterone and related androgen markers, and inflammation and dysfunction of the reproductive organs. Researchers suggest that vitamin E elevates scavenger enzyme activity and gets rid of free radicals, effectively detoxifying the reproductive system of oxidative chemicals. Take note that the rats performed intense amounts of aerobic swimming—three hours a day, five days a week for four weeks, which is in line with what someone might perform running-wise to prepare for a marathon. And, elite aerobic athletes do this quantity of exercise regularly for many years. A second study using zinc and selenium for the antioxidants supports these findings. The same intense aerobic exercise protocol was used and the rats who received no supplement had the same harmful effects on their reproductive systems, and they were also found to be significantly less fertile due to the low testosterone and fewer fertile sperm. Their cortisol was also very high. Researchers suggest the antioxidants had a strong stimulatory effect on production of sperm and the androgen hormones, supporting fertility. Zinc and selenium also fought the free radical attack, effectively lowering the inflammatory response. A 2001 Sports Medicine review of antioxidant use to counter oxidative stress from aerobic training supports the use of antioxidants, of which vitamin E is most commonly tested and most effective. Antioxidant mixtures of beta carotene and the vitamins C and E also appear to be protective. Results from human studies haven’t been as conclusive as those performed on rats because with animal studies the experiment can be more closely controlled and the animals are forced to complete very intense long duration aerobic exercise, whereas with humans there are more unknown factors. Also, diet, genetic disposition, and exercise history can result in a significant variation in the inflammatory effects of aerobic exercise. For aerobic athletes, the potential for protection from antioxidant supplementation is “tremendous” and “consumption of a diet rich in different antioxidants is a prudent course of action,” conclude researchers from the 2001 Sports Medicine review. In addition to the nutrients already mentioned, it is possible magnesium, probiotics, gotu kola, and vitamin D will also help counter oxidative stress from training. Eating fruits high in antioxidants, such as berries, particularly raspberries, strawberries, and tart cherries is recommended because they have been shown to have anti-inflammatory effects in athletes. Perform Strength Training Everybody should perform strength training. Naturally, the type and protocol of the training will vary according to goals, age, and health complications, but everyone will benefit from exercises that improve strength, especially endurance athletes and aerobic devotees. Researchers have suggested that because strength training lowers chronic inflammation and provides protection against oxidative stress, it is an ideal solution for coaches and athletes who are concerned about free radical-mediated damage from exercise. This means that simply adding strength training to an aerobic exercise program may counter many of the negatives of aerobicsOne recent study in the Journal of Strength and Conditioning Research compared the inflammatory response of two resistance training protocols after six weeks. Both a hypertrophy and strength protocol were effective at reducing oxidative stress and lowering inflammatory biomarkers over pre-training levels. Researchers found that both protocols resulted in lower inflammation, and they suggest that endurance athletes perform resistance training rather than supplement with antioxidants to decrease oxidative stress.Aerobic Athletes Will Lose Body Fat & Improve Performance by Strength TrainingAnother new study in the Scandinavian Journal of Medicine and Science in Sports shows how adding a strength protocol into aerobic training programs will improve performance and lead to a better body composition for elite aerobic athletes. The study didn’t directly test for oxidative stress or cortisol but it measured body fat, muscle cross sectional area, and short- and long-term endurance capacity in two groups of elite aerobic cyclists: an aerobic-only group that just performed their normal training and an aerobic/strength group that performed normal training with a strength program for 16 weeks. Researchers found that the aerobic/strength group decreased body fat significantly by an average of two percent from 12 to 10 percent, while body fat remained unchanged in the aerobic-only group. Other significant improvements in the aerobics/strength group that weren’t seen in the aerobics-only group were increased quadriceps strengths by 12 percent, better performance in a 45-minute time trial, and slightly better performance in a 5-minute time trial. There were no negative effects of strength training for the aerobic/strength group, such as increased body weight or hypertrophy—both common concerns because elite aerobic athletes mistakenly believe that gaining strength will make them slower. A study published in the Journal of Strength and Conditioning Research provides potent evidence for never doing aerobic training without also performing strength training. The article is a review of all previously published evidence on the effects of combining aerobic and strength training. The study found that adding strength training to aerobic programs increased performance, strength, and power. In contrast, the main negative was that aerobic training alone compromised power output. It’s especially critical that athletes in sports such as basketball, football, tennis, ice hockey, and volleyball be able to produce peak power, meaning they should never do aerobic training. Rather, interval sprints are ideal for conditioning and will produce less oxidative stress and a better hormonal response. Sprints have been shown to raise growth hormone, insulin-like growth factor-1, and produce a favorable testosterone to cortisol ratio. Obviously, if you plan to run 26 miles in a marathon, sprint training alone will not be effective. Instead, add strength training to your regular aerobic training and you’ll have a better hormonal response, and less body fat, according to the Journal of Strength and Conditioning Research review mentioned above. Aerobic athletes who added strength training to their programs lost body fat, while aerobic training alone did not lead to fat loss. Practice Judo or Martial ArtsStart practicing judo or a similar martial art to increase antioxidant capacity and decrease oxidative stress. A study in the Journal of Strength and Conditioning Research found that practicing judo can increase resting antioxidant levels that counteract the oxidative stress produced during strenuous exercise. Researchers compared the effects of a mixed exercise protocol that included an all-out sprint Wingate test followed by 30 minutes of aerobic exercise at 60 percent of maximal aerobic power in judokas and sedentary subjects. Both groups had similarly elevated free radical levels after the exercise test, but the judokas had much greater total antioxidant status at all time points before and after the test than the sedentary group. The judokas’ elevated antioxidant levels indicate a protective effect against the oxidative stress of aerobic exercise. This is the same positive health effect that strength training provides for aerobic trainees, and it’s likely that yoga or other martial arts, such as tae kwon do, will also elevate antioxidants to counteract the many negatives of aerobic training. Such practices may also lower cortisol if they have a calming effect on the body Take Creatine to Lower Inflammation and Oxidative Stress Take creatine to lower inflammatory biomarkers and oxidative stress from aerobic training. There are all kinds of benefits from supplementing with creatine because it is the first energy source called on by the body—it’s been shown to increase work capacity and power, elevate protein synthesis after strength training, improve skill execution when tired, and lower oxidative stress from aerobic training. Recent research shows creatine can inhibit oxidative stress markers following acute aerobic exercise in rats. A study in Amino Acids found that giving creatine to rats that performed moderate aerobic exercise raised antioxidant levels in the blood, which resulted in lower oxidative stress and less lipid peroxidation than a control group that got no creatine. A second study in the European Journal of Applied Physiology tested different inflammatory biomarkers and found similarly protective effects from creatine supplementation after aerobic exercise. In both cases, researchers think that creatine increased antioxidant capacity that was able to scavenge the free radicals. Although these studies showed creatine to be effective to counter the inflammatory response of acute training, it is applicable to the longer term negative effects of aerobic training as well. Evidence into the role of creatine on chronic inflammation without aerobic training supports this. One study in the British Journal of Nutrition showed that adding creatine to the diet of rats resulted in greater blood antioxidant content and lower inflammatory biomarkers than a control group that did not consume additional creatine. Supplement With Omega-3s to Reduce Inflammation Omega-3s are a well accepted supplement to fight inflammation from many sources, and they have been shown to significantly lower oxidative stress markers from aerobic endurance exercise. There are at least 40 studies in the last two years supporting the protective effect of omega-3s on oxidative stress. In fact, the New York City Marathon organizers should give all runners a bottle of omega-3s to combat the damage they are doing to their bodies by running 26 miles. A 2009 study in Lipids in Health and Disease measured the effect of omega-3 supplementation on inflammatory biomarkers in men with a history of performing aerobic training. Researchers note that the oxidative stress caused by training can overwhelm the body’s available antioxidant defenses and damage tissues—especially reproductive organs. The subjects in this study were males who exercised at least three days a week for 30 minutes. They were given a total of 4000 mg of omega-3s daily for six weeks, while continuing to perform their regular aerobic exercise. The group that took the omega-3s had lower resting levels of inflammation after six weeks than a control group that did not supplement. Researchers suggest the protective effects of the omega-3s may have been greater if participants had regularly done more intense aerobic training—in this study their training wasn’t monitored, it just had to be three days a week for thirty minutes.
Top Five Ways To Protect Yourself From the Negatives of Aerobic Training1) Do strength and anaerobic training instead. 2) Do strength training in addition to your aerobic training. 3) Get lots of antioxidants: vitamin E, selenium, zinc, red raspberries, tart cherries, etc. 4) Take creatine.5) Take omega-3s.References:Sen, Chandan. Antioxidants in Exercise Nutrition. Sports Medicine. 2001. 31(13), 891-908. Michigan, A., Johnson, T., et al. Review of the Relationship between C-Reactive Protein and Exercise. Molecular Diagnosis and Therapy. October 2011. 15(5), 265-275.
Manna, I., Jana, K., Samanta, P. Intensive Swimming Exercise-Induced Oxidative Stress and Reproductive Dysfunction in Male Wistar Rats: Protective Role of Alpha-Tocopherol Succinate. Canadian Journal of Applied Physiology. April 2004. 29(2), 172-185.
Cakir-Atabek, H., Demir, S., Pinarbassili, R., Bunduz, N. Effects of Different Resistance Training Intensity on Indices of Oxidative Stress. Journal of Strength and Conditioning Research. September 2010. 24(9), 2491-2498.
Walsh, N., Gleeson, M., et al. Position Statement. Part One: Immune Function and Exercise. Exercise Immunology Review. 2011. 17, 6-63
Wilson, J., Marin, P., et al. Concurrent Training: A Meta Analysis Examining Interference of Aerobic and Resistance Exercise. Journal of Strength and Conditioning Research. October 2011. Published Ahead of Print.
Boutcher, Stephen H. High-Intensity Intermittent Exercise and Fat Loss. Journal of Obesity. 2011. http://www.hindawi.com/journals/jobes/2011/868305/
Shojaei, E., Farajoy, A., et al. Effect of Moderate Aerobic Cycling on Some Systemic Inflammatory Markers in Healthy Active Collegiate Men. International Journal of General Medicine. January 2011. 24(2), 79-84.
Jana, K., Samanta, P., Manna, I., Ghosh, P., Singh, N., Khetan, R., Ray, B. Protective Effect of Sodium Selenite and Zinc Sulfate on Intensive Swimming-Induced Testicular Gamatogenic and Steroidogenic Disorders in Mature Male Rats. Applied Physiology, Nutrition, and Metabolism. October 2008. 33(5), 903-914.
Marzatico, F., Pansarasa, O., et al. Blood Free Radical Antioxidant Enzymes and Lipid Peroxides Following Long-Distance and Lactacidemic Performances in Highly Trained and Aerobic and Sprint athletes. Journal of Sports Medicine and Physical Fitness. 1997. 37, 235-239.
Packer, L. Oxidants, Antioxidant Nutrients, and the Athlete. Journal of Sports Science. June 1997. 15(3), 353-363.
Martarelli, D., Verdenelli, M., et al. Effect of a Probiotic Intake on Oxidant and Antioxidant Parameters in Plasma of Athletes During Intense Exercise Training. Current Microbiology. June 2011. 62(6), 1689-1696.
Skoluda, N., Dettenborn, L., et al. Elevated Hair Cortisol Concentrations in Endurance Athletes. Psychoneuroendocrinology. September 2011. Published Ahead of Print.
Gleeson, Michael. Immune Function in Sport and Exercise. Journal of Applied Physiology. February 2007. 103(2), 693-699.
Bloomer, R., Larson, D., et al. Effect of Eicosapentaenoic and Docosahexaenoic Acid on Resting and Exercise-Induced Inflammatory and Oxidative Stress Biomarkers: A Randomized, Placebo Controlled, Cross-Over Study. Lipids in Health and Disease. August 2009. 8(36).
Oostenbrug, G., Mensink, R., et al. Exercise Performance, Red Blood Cell Deformability, and Lipid Peroxidation: Effects of Fish Oil and Vitamin E. Journal of Applied Physiology. 1997. 83(3), 746-752.
Deminice, R., Portari, V., et al. Effects of Creatine Supplementation on Homocysteine Levels and Lipid Peroxidation in Rats. The British Journal of Nutrition. 2009. 102, 110-116.
Deminice, R., Vannucchi, H., et al. Creatine Supplementation Reduces Increased Homocysteine Concentration Induced by Acute Exercise in Rats. European Journal of Applied Physiology. 2011. 111, 2663-2670.
Deminice, R., Jordao, A. Creatine Supplementation Reduces Oxidative Stress Biomarkers After Acute Exercise in Rats. Amino Acids. October 2011. Published ahead of Print.
Abed, K., Rebai, H., Bloomer, R., Trabelsi, K., Masmoudi, L., Zbidi, A., Sahnoun, Z., Hakim, A., Tabka, Z. Antioxidant Status and Oxidative Stress at Rest and in Response to Acute Exercise in Judokas and Sedentary Men. Journal of Strength and Conditioning Research. August 2011. 25(9), 2400-2409.
Taixeira, V., Valente, H., Casal, S., Marques, F., Moreira, P. Antioxidant Status, Oxidative Stress and Damage in Elite Trained Kayakers and Canoeists and Sedentary Controls. International Journal of Sport Nutrition and Exercise Metabolism. October 2009. 19(5), 443-456. Ghosh, D., Das, U., et al. Protective Effect of Provitamin D in Cyclophosphamide Induced Testicular Gametogenic and Steroidogenic Disorders: a Correlative Approach to Oxidative Stress. Free Radical Research. 2002. 36(11), 1209-1218. Aagaard, P., Andersen, J., et al. Effects of Resistance Training on Endurance Capacity and Muscle Fiber Composition in Young Top-Level Cyclists. Scandinavian Journal of Medicine and Science in Sports. March 2011. Published Ahead of Print.
Martarelli, D., Verdenelli, M., et al. Effect of a Probiotic Intake on Oxidant and Antioxidant Parameters in Plasma of Athletes During Intense Exercise Training. Current Microbiology. June 2011. 62(
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Yoga, benefits

Yoga has been practiced for more than 5,000 years, and currently, close to 11 million Americans are enjoying its health benefits. Yoga can hardly be called a trend.

Most Westernized yoga classes focus on learning physical poses, which are called asanas. They also usually include some form of breathing technique and possibly a meditation technique as well. Some yoga classes are designed purely for relaxation. But there are styles of yoga that teach you how to move your body in new ways. Choosing one of these styles offers the greatest health benefits by enabling you to develop your flexibility, strength, and balance.

Yoga benefits: Flexibility

When some people think of yoga, they imagine having to stretch like a gymnast. That makes them worry that they're too old, unfit, or "tight" to do yoga. The truth is you're never too old to improve flexibility.

The series of yoga poses called asanas work by safely stretching your muscles. This releases the lactic acid that builds up with muscle use and causes stiffness, tension, pain, and fatigue. In addition, yoga increases the range of motion in joints. It may also increase lubrication in the joints. The outcome is a sense of ease and fluidity throughout your body.

Yoga stretches not only your muscles but all of the soft tissues of your body. That includes ligaments, tendons, and the fascia sheath that surrounds your muscles. And no matter your level of yoga, you most likely will see benefits in a very short period of time. In one study, participants had up to 35% improvement in flexibility after only eight weeks of yoga. The greatest gains were in shoulder and trunk flexibility.

Yoga benefits: Strength

Some styles of yoga, such as ashtanga and power yoga, are more vigorous than others. Practicing one of these styles will help you improve muscle tone.

But even less vigorous styles of yoga, such as Iyengar yoga, which focuses on less movement and more precise alignment in poses, can provide strength and endurance benefits.

Many of the poses, such as Downward Dog, Upward Dog, and Plank pose, build upper-body strength. This becomes crucial as people age. The standing poses, especially if you hold them for several long breaths, build strength in your hamstrings, quadriceps, and abdominal muscles. Poses that strengthen the lower back include Upward Dog and Chair pose. When practiced correctly, nearly all poses build core strength in the deep abdominal muscles.

Yoga benefits: Posture

With increased flexibility and strength comes better posture. Most standing and sitting poses develop core strength. That's because you're counting on your deep abdominals to support and maintain each pose. With a stronger core, you're more likely to sit and stand "tall." Another benefit of yoga is the increased body awareness. This heightened awareness tells you more quickly when you're slouching or slumping so you can adjust your posture.

Yoga benefits: Breathing

Because of the deep, mindful breathing that yoga involves, lung capacity often improves. This in turn can improve sports performance and endurance. But yoga typically isn't focused on aerobic fitness the way running or cycling are. Taking an intense power yoga class that gets you breathing hard in a heated room, however, can provide an aerobic benefit.

Most forms of yoga emphasize deepening and lengthening your breath. This stimulates the relaxation response -- the opposite of the fight-or-flight adrenaline boost of the stress response.

Yoga benefits: Less stress, more calm

Even beginners tend to feel less stressed and more relaxed after their first class. Some yoga styles use specific meditation techniques to quiet the constant "mind chatter" that often underlies stress. Other yoga styles depend on deep breathing techniques to focus your mind on the breath. When this happens, your mind becomes calm.

Among yoga's anti-stress benefits are a host of biochemical responses. For example, there is a decrease in catecholamines, the hormones produced by the adrenal glands in response to stress. Lowering levels of hormone neurotransmitters -- dopamine, norepinephrine, and epinephrine -- creates a feeling of calm. Some research points to a boost in the hormone oxytocin. This is the so-called "trust" and "bonding" hormone that's associated with feeling relaxed and connected to others. That may be why so many romances start in the yoga studio.

Yoga benefits: Concentration and mood

Harder to pin down and research scientifically, concentration and the ability to focus mentally are common benefits you'll hear yoga students talk about. The same is true with mood. Nearly every yoga student will tell you they feel happier and more contented after class. Recently, researchers have begun exploring the effects of yoga on depression, a benefit that may result from yoga's boosting oxygen levels to the brain. Yoga is even being studied as an adjunct therapy to relieve symptoms of obsessive-compulsive disorder.

Yoga benefits: Heart benefits

Perhaps one of the most studied areas of the health benefits of yoga is its effect on heart disease. Yoga has long been known to lower blood pressure and slow the heart rate. A slower heart rate can benefit people with hypertension, heart disease, and stroke. Yoga was a key component to the heart disease program designed by Dean Ornish, MD. This was the first program to partly reverse heart disease through lifestyle and diet rather than surgery. On a biochemical level, studies point to a possible anti-oxidant effect of yoga. And yoga has been associated with decreased cholesterol and triglyceride levels as well as a boost in immune system function.

Yoga benefits: Effects on other medical conditions

As yoga has become more popular in the West, medical researchers have begun studying the benefits of therapeutic yoga. This is also called integrative yoga therapy or IYT. It's used as an adjunct treatment for specific medical conditions, from clinical depression to heart disease. Yoga benefits other chronic medical conditions, relieving symptoms of asthma, back pain, and arthritis. Most worldwide clinical studies are happening outside of the United States. But even the NIH has funded clinical trials on yoga and its health benefits for insomnia and multiple sclerosis.

Other benefits of yoga

Some studies have suggested that yoga may have a positive effect on learning and memory. Other researchers have been studying whether yoga can slow the aging process, increase a person's sense of self-acceptance, or improve energy levels.

Some potential benefits of yoga may be hard to study scientifically. For instance, yoga has been said to increase spiritual awareness. Nevertheless, there is an abundance of anecdotal claims for what yoga can do. Go to any yoga studio and listen to students after class. Some will even tell you that yoga can help improve marriages and relationships at work.

The only way to be certain of all that yoga can do for you is to try it for yourself and see.

Best Time to Drink a Protein Shake

What’s The Best Time to Drink Protein Shakes? Ask The Fitness Nerd

October 27, 2008 on 11:19 pm | By Matt | In Ask The Fitness Nerd |

When should you drink a protein shake? Today we tackle the question of what’s the best time to reach for that protein shake.

Dear Fitness Nerd:

I’ve read a lot about the benefits of protein shakes, especially when it comes to building muscle and becoming leaner. But I’ve seen conflicting advice on when the best time is to drink protein shakes, and how often I should be consuming them. Some people say right before you workout, others say immediately following your workout, and some people seem to drink them 3-4 times a day or more. I’m confused. Can you help clear this up? Thanks. Sarah M. (Albany, NY)

Sarah,

This is a great question.

The first thing to realize is that protein shakes are intended to be supplemental to your regular whole meals — not replacements for whole meals. So if you view it that way, you should typically be consuming no more than 2-3 shakes a day on your workout days, and 1-2 (if any) protein shakes on your non-workout days.

In general, the two most critical times for drinking a protein shake are:

1. First thing in the morning
2. Immediately following your resistance or weight training workout.

Why first thing in the morning?

Well, when you wake up, you have essentially been in a fasted state for the past seven to eight hours. That means you’ve had no protein during this time and you are at risk for becoming catabolic (meaning you’ll start to break down muscle for fuel.) By drinking a protein shake with some simple carbs (like orange juice or a banana blended in) as soon as you wake up, you can stop this muscle breakdown dead in its tracks and put yourself back in “positive nitrogen balance” — a fancy term that simply means you have more protein available for your body than what it is using for fuel or excreting.

The second key window of opportunity for drinking a protein shake is immediately following your resistance or weight training workout.

During this 30-60 minute post-workout window, your muscles are like sponges and take up nutrients — including protein — very quickly as part of the repair and recovery process. Your body also utilizes carbohydrates more efficiently during this period, due to increased insulin sensitivity, so drinking your protein shake with some simple carbs can help the body more efficient absorb amino acids and utilize them for ongoing tissue repair and growth.

What Kind of Protein Should I Be Using In These Shakes?

In both cases, a shake containing whey protein is your best bet. Whey is one of the most easily digested proteins available and is rapidly made available to the body — often in as little as 20-30 minutes after being ingested.

Remember, time is of the essence in both of these scenarios, so if you are relying on forms of protein that take longer to digest — for example casein (milk proteins) or soy protein — by the time the amino acids become available to the body, you’ll have missed your window of opportunity.

It is, however, fine to combine the whey protein with a secondary form of protein like soy protein isolate, casein (milk protein) or even egg protein (albumin).

One of my favorite post workout protein shakes is skim milk combined with a scoop of chocolate whey protein and soy protein isolate and a high glycemic carb (usually something like Rice Chex which are very portable.) By combining these three forms of protein together, you basically ensure a “amino drip” for 2-6 hours since they digest at different rates.

Soy, whey and milk proteins also have different amino acid balances, with soy containing more glutamine, for example, which can help with recovery and lessening the symptoms of delayed onset muscle soreness (DOMS). Soy also has documented cholesterol-lowering properties and may reduce the risk of certain types of cancers. So when you combine these different forms of protein together in your shake, you maximize the nutritional and recovery benefits of the shake.

What About Drinking a Protein Shake Before Working Out?

Protein shakes are also popular as a pre-workout meal.

In these cases, they are typically consumed about an hour before your workout and usually are mixed with either water, soy milk or skim milk and sometimes a slower-burning, low-glycemic carb like oatmeal.

While pre-workout protein shakes can help ensure that you have plenty of amino acids available during your training, they are not always necessary. You could also eat a whole food source of protein 1-2 hours in advance of your workout and do just fine. The protein shakes are primarily there for the sake of convenience, and not always for necessity.

Do I Have To Drink Protein Shakes To Be Successful in the Gym?

No. While carefully-timed protein shakes can help you fill in some of the gaps in your diet, they shouldn’t be a substitute for healthy, clean, whole foods. It’s possible to build a great physique and stay in fantastic shape without ever touching a protein shake — but they can help, especially if you have a busy schedule that makes eating five to six times a day difficult.

If I could only drink one protein shake a day, I probably would reserve it for after my workout.

A growing body of research has demonstrated that people who drink post-workout recovery drinks that combine whey, casein and a source of simple carbohydrates put on more lean tissue than people who drink whey-only or carbohydrate-only recovery drinks. Also, because protein shakes can be very portable, they are easily mixed with water or even milk kept in a cooler in your car — making them extremely convenient.

What Women Should Never do (but often do) While Trying to Get in Shape.

What Women Should Never do (but often do) While Trying to Get in Shape; Part 1 of 6

By

Juliet Deane

Published: March 11, 2011

This was originally intended to be a single article. I realized several pages deep that it was impossible to give you enough to help yourself or the important people in your life in one article. With the best intentions, I’ll give it to you straight. Over empathizing or hand-holding never helped, motivated or aspired anyone to change.

Mistake Number 1: Deciding to lose weight FIRST before beginning to weight train.

This thought process is 90% personal theory to avoid “bulking up” and 10% excuses to not step outside a comfort zone. Ask anyone with this mindset enough of the right questions and I guarantee it will boil down to the fear of bulking up or getting too big. I’ll get into some of the 10-percenters, but let’s tackle the majority first.

Many women (and even men these days) feel that shedding weight through cardio and diet before resistance training will lead to a leaner looking body in a faster time. The thought is to lose all the excess pounds on the scale and then “tone up” the leftovers for a sleeker, sexier, firm body.

Is it possible to lose fat exclusively through diet and conditioning? Yes – but it’s not faster, nor is it more efficient in the long run. Weight training in conjunction with improved eating habits and conditioning has major advantages over cardio and diet alone. But this information and the list of supporting facts are worthless until a woman actually believes that she is NOT an exception to the bulk factor.

It’s one thing to acknowledge information and another thing entirely to accept that it applies to you. Many women will give excuses.

“But I’m different.”

“It’s my genetics.”

“I put on muscle and size overnight!”

Though most of us know there’s a lot more to it- the concern needs to be addressed. So before you sigh, roll your eyes and begin futilely to convert skeptics to the iron side, I recommend you do the following;

• Acknowledge the concern. Nobody cares or wants to listen to a word you have to say if they don’t first believe you are listening and understanding their situation.
• Listen. Or should I say listen to their answers to the right questions. Collect diet and training history about the program(s) they did (or lack there of) that turned them off or had a negative result.
• Drop the bomb. Every body type and genetic background has the ability to have a beautiful, fit shape. There is a proven way to achieve it if they are willing. I emphasize – if they are willing. The ball is in their court.

So you listened or have been listened to, but you are still wondering if you have an exceptional situation. Perhaps you still just don’t know where or how things went wrong in the past. Why do women have this fear of muscle and bulk?

It’s actually the body fat over the muscle that’s making you look big. It’s not all muscle on a female body. It rarely ever is. Even if you have an athletic background or a naturally more muscular build, if you can pinch an inch on your quad or calves while standing – don’t blame it all on leg day. You just have more work to do. Now if you’re a cheap pincher or you flexed the whole time and still think you’re super lean, get naked and shake or jump up and down in front of the mirror. If it’s still jiggling when you stop wiggling, it’s body fat.

*Personal Side Note: Ladies, every time I’ve ever done a figure show or dieted down for one reason or another, I have been surprised by how much muscle I DIDN’T have – regardless of my perceived reflection at a higher weight (pictures help). Fat hides and fills in everywhere and the arms and back are a good example. You may get freaked out when you see a bicep curve in your arm as it starts to take shape because you think your arm looks too big and hate the way it looks in pictures. It’s likely the fat over the bicep and the notorious fat holding triceps that make the arm as a whole look bigger. Unless that arm is carved and lean with muscles that flicker when you move, you’re not jacked.

To also support this point, in the picture below some might say I’m TOO big. I’ll note that being very lean creates an illusion of size. This happens to work great in competition. But in all actuality, I wore a size extra small in clothes once I got that lean…that’s how much muscle I didn’t have under my usual medium tops and small bottom sizes. Don’t want to get so lean that you look bigger? Believe me, it doesn’t happen by accident and it’s quite easy to soften your look if need be – let me know if you get there.

The point is that it’s possible you are not over muscularly developed. You may just need to shed a bit more fat. No biggie.

Moving on…

• Crappy nutrition. Hand in hand with number one, if you’re not doing your part at the dinner table, you have yourself to blame. Not seeing inches come off? If you feel that you are staying the same or getting bulkier, this is an area you should take a second look.

Women have less muscle mass and more fat-storing hormones than men-period. So, we have to put a little more effort into our nutritional planning just to keep up with the results that men can get through training alone.

That might upset a lot of people but I’ll boldly walk out on that limb. I’ve seen men get great fitness and fat loss results with minimal to basic health changes to their diet. Not the same for females. In fact, I’ve seen women bust their ass three to four times a week and only make improvements in strength, mobility, balance etc…rather than jean size. They were not ready or willing to make any changes nutritionally. There are always exceptions, but the sooner you accept this fact and stop sulking, the quicker you can move forward.

*Another side note: If your man is losing fat and kicking butt in the gym, don’t rain on his parade. His 12-pound loss to your 3 is not his fault. It can be frustrating but be as supportive to him as you would like him to be for you. You’ll both be much happier.

So where should you start? Simple. I mean, actually start simple and small. Nutritionally speaking, consistency of your commitment trumps the intensity of your commitment hands down. Making gradual changes gets better results with less stress than crash dieting, always re-gaining, and feeling bulky and miserable.

I suggest you eat out less. Pack healthy snacks to prevent overeating later. Increase your fruit and veggie intake. Choose a lean protein at every meal unless you’re a victim of that awful Skinny Bitch book (in which case find vegetarian sources.) You might be saying “yeah, yeah, yeah…I heard that,” but have you ever actually committed to changes like this for a significant period of time and made it more of a lifestyle as opposed to a phase?

Diet Summary

• If you consistently eat like crap you will consistently look like crap.
• If you make a so-so effort you will get so-so results.
• If you crash diet half the time and overeat the other half of the time you will look be miserable ALL of the time.
• If you want to look exceptional you will need to do what most others are not willing to do.

There will be more in the future on this topic but for now, on to the next…

• Poor program design. Walking into the gym and doing whatever machines are open or copying what you see a trainer or other member doing is not a good idea. If you don’t know what to do, find out. Read, research, or hire a qualified trainer preferably by referral. If you don’t have a plan, you cannot predict quality results. That’s like getting in a car to drive cross-country without a map. It’s a commitment and a journey that you just can’t wing if you ever hope to get there and have a positive experience along the way.

Not only does poor or no programming make results unpredictable, it opens the door for even bigger issues. You can too easily avoid or forget to train certain areas while overtraining others simply because you know more of those exercises or enjoy them. The finished product can be an overall disproportionate look that can make one area look bulky compared to others. This is a bummer, but don’t worry it’s fixable and guess what? You’re not a genetic freak that is destined to be bulky.

More on training but lastly…

• Not enough training and healthy eating history. Obvious results in what you might consider “genetic trouble areas” take time. You might see change and definition in areas you hadn’t but are beginning to think those areas will never go away. You’re body type might prefer to hold fat in a particular area making you feel that it’s bulky or gaining MORE muscle as the rest of you gets leaner. I hate to break it to you but that area will always feel like the last to go and quite possibly the first to gain. Many women can relate so you aren’t alone in this frustration. You just need to be consistent and stay the course. In the meantime, showcase and enjoy the areas of your body that you like the most and don’t dwell on the areas that simply need more time.

• Be Consistent. Flip-flopping from one type of diet to the next- South Beach, Atkins, Weight Watchers, the Grapefruit Diet, the Mediterranean Diet, that awful diet where you massage the beads behind your ear… it’s a set up for metabolic and emotional disaster. This is also notoriously referred to as Yo-Yo dieting; a sure fire way to always feel like you’re deprived, never getting results, and always gaining back lost pounds and more. There’s no quicker way to feel you are a “bulker” than to actually gain weight while you’re trying to lose it.

The same concept can be applied to your training. It does you no good to do a random workout every time you go to the gym and get frustrated that you don’t see results. You need to give a progressive program real effort for several months to let it work for you. Patience and consistency can be tough disciplines to acquire. In an age of convenience and immediate gratification it’s no wonder so many people are still out of shape with a gym and a grocery store on every corner. We actually live in a society where they put the peanut butter AND the jelly in the same jar to save a whopping 10 seconds. Really?

To wrap it up…

Patience and consistency are muscles you will need to strengthen if you ever want to break the mold and move forward with your goals (training or otherwise).

About the other 10%

Here are a few other reasons that a woman might want to lose weight first before beginning to weight train.

• Fear - intimidation of trying something new, not knowing what to do, how to do it, how much is too much or how little is too little.
• Self-Consciousness - not wanting to be looked at while performing exercises, embarrassed about current weight.
• Aching Joints and Muscles – thinking that getting all the weight off first will alleviate aching joints and muscles.
• Unwillingness - just plain unwilling to step outside a comfort zone or put forth a real effort.

The solutions for all of the above are to get educated, get support, hire a trainer if you need to, learn more about exercises for your fitness level and find out when the gym is at its slowest. You are capable and there are tons of resources to support your cause. Just be willing and make the move.

So there’s the good news! There are so many more reasons on why you might think you’re a natural bulker, but likely are not. This is a great thing! There’s not only hope for you yet, but a whole slew of reasons on why you can be totally excited to start a basic weight training program.

Benefits of Resistance Training for Women

• Fat loss and improved body composition – Muscle burns fat. Excess fat is useless and makes you feel like crap. One pound of muscle burns 35-75 calories a day where one pound of fat burns a measly 8 calories per day. More muscle and less fat equals a smaller, tighter body that can eat more without gaining as easily.

• Get stronger (and no bulk!) - Women have 10-30 times less of the hormones that affect muscle-building. If it were that easy to get huge every guy on the beach would have massive biceps. But you don’t see that. You see skinny dudes, fat guys and the men that you can tell lift hard, eat well and put in the years of hard work that goes into getting and maintaining a built physique. Getting stronger will make your life easier; picking up your children, putting heavy boxes in the attic, carrying your luggage, and even lugging laundry baskets up and down stairs. Life just gets easier when you’re stronger. Start opening pickle jars for him.

• Improved performance - You can use your imagination here. You are more ready willing and able for everything when you are stronger and in better overall shape. Whether you love to run with your dog, ski, surf, hike, golf, swim or have rowdy sex…performance increases relative with your strength and fitness.

Side note: Yes this means yoga too! I’m telling you this just for the sake of making a point that being stronger opens up doors to so many different areas of interest. I randomly did a trial membership at an “intense” yoga studio where they taught hot yoga, power yoga, etc. I did one of everything they offered and had the same or better strength, mobility and balance as those geeky front row students. It didn’t de-stress me at ALL to know that I could get the same results and more in less time and without gagging on lavender. If you like yoga- great. Strength training will improve your performance in that as well.

• Decreased risk of being a “Skinny Fat” victim - Did you know that anorexics and bulimics can, and many times are clinically obese? This is an extreme example of skinny fat but it just goes to show you. Sometimes it doesn’t matter what the scale says, or what size jeans you wear. You still could be very unhappy with the way you look because you don’t have muscle and your whole body looks soft and flabby. Cardio and extreme calorie cuts can cause you to burn up your muscle. Wasting your muscle away equals skinny fat and faster weight-gain next time around since you’ll have less metabolic tissue (as mentioned in reason 1). Don’t burn it, build it.

• Decreased risk of Osteoporosis - This bone disease increases your risk of fractures. Though it is no longer considered gender or age specific, women experience a more rapid decline in bone density in the years following menopause. This puts females at even higher risk for fractures. Prevention starts early and resistance training has shown to not only slow the disease but to rebuild density.

• Increased self-esteem and decreased depression - Studies show that women who engage in a regular resistance training program report feeling confident and capable as a result of their training. Additionally, a Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling.

• Decreased risk of…dying - Ok so now you think I’m a fanatic, but check it out for yourself if you don’t believe me and Google the CDC’s leading causes of death in females. It’s not morbid, just educational. Heart disease is #1 and diabetes is #7. Strength training is great exercise for your heart and has the added bonus of helping your body process sugars better. If you want fancy studies, there are a million out there but I’m moving on.

• Decreased risk of injury and chronic muscle aches - The best treatment for injury is prevention. Strength training not only builds lean muscle but also develops stronger connective tissue and increased joint stability. Get stronger throughout your whole body and enjoy the energy, balance and coordination that come with it. I can’t tell you how many times I’ve worked with women and men that described themselves as having bad backs, knees, shoulders etc…and chalked it up to old injuries, pregnancy, and new strains that just won’t go away. The differences were always dramatic and even life changing. Get mobile, get stronger and get back to me.

• Tight body tight mind - Don’t think for a second that the discipline, consistency, goal setting and the goal-achieving attitude doesn’t transfer into your everyday life. You will be a stronger person physically and mentally.

I’m hoping that I’ve stated a strong case for all the reasons strength training is worth stepping out of your comfort zone. It’d be a proud day for me if even I can inspire a life change in one of you.

How to Start Small

Any resistance training is better for your body than none. Two days a week with only four main exercises isn’t too much to ask of yourself. Just because it’s basic doesn’t mean it’s easy or you won’t see improvements.

Beginning strength training for women is big topic on its own. I’ll get more in depth another time but for now, check out the chart below and get started with minimal hassle and commitment.

Day 1	Day 2
Warm Up: 2-3 Rounds A1. Facing the Wall Squat x 15 A2. Jumping Jacks x 30 seconds A3. Prisoner Goodmorning x 15 A4. Plank Hold x 30 seconds	Warm Up: 2-3 Rounds A1. Prisoner Squat x 15 A2. Mountain Climbers x 30 seconds A3. Standing Stiff Kicks x 15 each A4. Hip Circles x 10 each way/each side
Main Lifts: 3-4 Rounds /10-15 reps B1. Barbell Squat B2. Incline Push Up C1. Hamstring Curl on a ball C2. Bent Over Row	Main Lifts: 3-4 Rounds/10-15 reps B1. Deadlift B2. Military Press C1. Split Squat C2. Pull Downs or Chin Ups
Conditioning: Sprint or interval variety	Conditioning: Sprint or interval variety