Ask A Trainer

2009-07-01T20:05:00.000-07:00

2008-11-24T19:29:00.000-08:00

Please check out my new blog at http://premiertraining.blogspot.com/

Mike

2008-09-10T09:12:00.000-07:00

What's the best ab exercise I can do?

I get so many questions on how to do ab exercises and how to get a six pack. First off it is so hard to get a six pack especially if you need to lose more than 5-10lbs. If you are looking for a lot of weight loss you shouldn't be thinking about a six pack until you drop your weight a significant amount. That doesn't mean you don't workout your abdominals it just means it should be a concern that you can't see your abs.

I think the best ab exercises whether you are working on a six pack or just working are ones that use other muscles as well. For example a crunch just isolates the abs and works nothing else. Chances are you've done crunches for a long time and they aren't really a challenge. Try performing different exercises that your body isn't use to and that require a lot of work for the entire body. One of my favorite exercises is the Stability Ball Mountain Climber. Not only are you working your abs but you are working your arms, shoulders, chest, and hips at the same time.

To perform the exercise start with a stability ball against a wall. Place your hands on the ball and straighten your legs so you look like you are going to do a push up. Then slowly raise one knee and try and touch your elbow. Put your foot back down and alternate sides. The slower you go the tougher it is. If you need more of a challenge move the ball away from the wall.

Mike

2008-08-12T16:37:00.001-07:00

Are you working out enough?

Here is a link to an article that is summarizing a weight loss study.

http://www.time.com/time/health/article/0,8599,1827342,00.html?cnn=yes

The bottom line is we are starting to realize that although any exercise is good exercise light exercise a couple days a week is not going to cut it. If you are trying to lose weight and keep it off you need to step it up. This study had participants exercising twice as much as the recommended amount of 30 minutes. They increased to around 60 minutes a day for 5 days a week. These were the ones that lost weight and kept it off. Can you find 5 hours in your week to exercises? If you can't then you aren't looking hard enough or your health isn't a top priority.

Don't count your daily dog walk for 30 minutes as your exercise for the day. It is time to step it up and burn some calories. Get to the gym, run outside, go for a swim, .... your options are endless.

Mike

2008-08-06T21:20:00.000-07:00

Protein Review:

I get so many questions on different supplements each day. The most common ones are about protein. I know I have posted alittle about protein supplements but another won't hurt. My first comment is to remember is you are trying to build muscle protein is not a magic powder that turns you into a huge body builder. First you need to be doing the right type of workout and secondly you need to be filling your body with the right fuel. Protein shakes are an easy and effective way to get some fuel for the body and muscles. Two types of protein supplements that I highly recommend, especially if you are trying to build muscle, are whey protein isolate and casein protein.

Whey Protein Isolates are more easily absorbed by the body and therefore are better for post workout to get the amino acids you muscles need to build more muscle. My favorite whey protein isolate supplement is by IDS:

Casein Protein on the other hand, is absorbed very slowly. Amino acids are released at a much slower pace than isolates so it is helpful for providing a longer state of muscle building. The best time to take this type of protein is at night before bed so you have that constant release of amino acids for you body to use while you sleep. Here is a very good product for casein protein:

2008-07-22T14:32:00.000-07:00

Fitness Together North County 6 Week Personal Training Give Away:

If you live in the San Diego area and are interested in 6 weeks of free personal training please read on. Fitness Together North County in La Costa, CA is giving away 6 weeks worth of personal training to one lucky winner. There are no tricks, we are just giving away these session for one deserving individual. If you feel like you deserve this opportunity you may write a short essay to explain exactly why you deserve to win.

You may send your writings to md@ftnorthcounty.com

Thanks,

Mike

2008-07-22T09:24:00.000-07:00

Final Post on TNT Diet:

Well I've been on the diet for a few weeks now and I just wanted to make a few final thoughts. Overall I was very happy with the routine. While my weight did not change I could tell my body fat must have decreased because I have become very lean. My abdominals are becoming very defined which is always fun to see. I had some company with the diet as well. I had two clients who wanted to try the diet with me. They both had a lot of success as well. In just a few weeks one lost 8lbs and the other lost 7lbs and counting. They both decided to continue the diet since it was working so well for them. While I didn't see a big weight change I was still happy because I wasn't looking to really gain or lose much weight.

I will continue a modified version of the diet. I do not think it is healthy to stay on a low carb diet for very long so I will slowly start to introduce some nutrient based carbs back into my diet. I do not expect much will change after I do this. I did learn some great recipes on this diet. If you are interested in trying any of them out please feel free to contact me.

Mike

2008-07-13T19:48:00.000-07:00

Pushing the limits:

One of the most common complaints that I will hear is that a person works out at the gym 5 days a week and never gets anywhere. I first must make the point that if you are working out 5 days a week you are getting an enormous amount of benefit. You are keeping your heart healthy and improving your overall fitness. Unfortunately a longer life isn't what my clients are usually looking for. Sounds weird to say but people want to see what they are working for now. The fact that you are making your life easier by staying active and improving your ability to function as you age, aren't very appealing.

I understand though you need proof that your workouts are doing something to your body and unfortunately you cannot see all the benefits of exercise. So why aren't you getting results you can see if you are constantly working out. Chances are you're stuck in a routine and you do the same things over and over. Even if you are changing things up you might not be progressing properly. The key to any work out plan is to constantly progress. You need to be challenging yourself more and more each workout. This can be done by making the exercise more difficult by changing the stance or position or increasing the weight. The only way that you will get significantly stronger and see muscle definition is by stressing your muscles more than they have been stressed before.

For example if you normally perform push ups during a workout try performing them with one leg off the ground. If you normally perform 2 sets try 3, 4, or even 5. It is sometimes can be helpful to keep a workout log. This way you can see how many reps you are performing and how much weight you are lifting. If you are always staying with the same weight you are not going to see the results that you are looking for.

Whether you are looking to lose weight or gain muscle this plan will work.

Have a great workout.

Mike

2008-07-09T21:44:00.001-07:00

Donation Help:

I have a client who is training for her first 1/2 Marathon. She is running to benefit the Crohn's and Colitis Foundation of America. I am extremely proud of how hard she is working to raise awareness of this disease and with how hard she is training. If you come across my blog and would like to help her out we would both greatly appreciate it. Anything would help. The race is July 20th and she is trying to raise $3500. Please help her reach her goal. To donate or learn more about the race please check out this link: http://www.active.com/donate/napa08sandiego/sarablackburn

Thanks,

Mike

2008-07-07T19:58:00.000-07:00

OK. I'll be the first to admit my 4th of July weekend was not perfect but it wasn't awful. I am just as vulnerable as everyone else. Holidays are extremely hard to stick to the plan but I made modifications. I changed my high carb days to Friday and Saturday since I knew they would be the worst days. Once I got to Sunday I was pretty much back on track and good to go. Monday was fine as well. I am really still noticing some good results with the diet. My weight has held pretty consistent but I have gotten great feedback from friends, clients, and co workers. I feel that I am becoming very lean but not losing any muscle mass. I have even gotten comments that I look bigger in the arms and shoulders which always is nice to hear for a guy. I will not be posting a constantly anymore. I feel that I can stick with this diet pretty easily and have not noticed any setbacks recently. I have two more weeks to go and I will post some final thoughts as I get closer.

Mike

2008-06-30T19:45:00.000-07:00

Day 5:

This has been by far the best day so far. I really feel like I am getting use to what to snack on and what my meals will consist of. I had basically no hunger pains this day and felt great. I did a great workout that I wanted to post. I receive John Alvino's newsletter and will post some workouts from time to time. If you have never heard of him he is a well known fitness trainer who is also a writer for Men's Fitness. In his newsletter he was talking about getting a great workout without the use of the gym. I had an extremely busy day today and had no time to workout at the gym. I did have a break between two clients I was meeting at a local park so I tried the workout. It consisted of:
Push ups-as many as possible
Pistol Squats- as many as possible
Pull ups- as many as possible
25 yd sprint there and back
Wrist to Knee Sit ups- 20 reps

I went through the circuit 6 times with as little rest as possible. I felt great and it was a tough workout with no equipment except for a swing set bar I did the pull ups on.

Day 6:
This is my first high carb day. I did my best not to go too crazy with the carbs and to my suprise I really wasn't craving much. I went to a bbq so I did have some turkey burgers and chicken as well as some chips and dip and veggies. Despite some minor set backs I think I did pretty well. I mostly concerned that I will be craving carbs again after the weekend.

Day 7:
One week into the plan and I think I'm doing farely well. I am increasing the carbs but not overdoing it. I am still trying to stick with low glycemic load foods. I had some pretty good sushi for dinner. I also went on about a 4.5 mile run which felt really good with all the carbs I've been getting. Afterwards as usually I really enjoyed my post workout low fat chocolate milk. This is starting to become my favorite drink.

Day 8:
Ok back to the lower carb plan and I actually feel really good today. I thought I was going to be miserable with the hunger cravings but I was fine all day. I have noticed that I am eating a lot of cheese which I need to try and cut down alittle. Besides that I am actually starting to enjoy what I am eating. I also had a great workout again that I would like to share. I was performing complexes. What you do is use one piece of equipment and perform multiple exercises with it without stopping. Here was one that I performed today. I used an olympic bar with 25lb weights on each side:
1. Front squat to push press
2. Bent over rows
3. Deadlifts
4. Floor wipers

I went through the circuit 4 times with a 1 min break between each one.

2008-06-26T20:09:00.000-07:00

Day 3:

Today was pretty difficult to stick with the diet plan but I was able to do it. I still seem to be having a problem with my hunger levels. I counted up my calories after my lunch to see if I wasn't eating enough but to my suprise I was over 1400 calories so far. After my lunch though are started feeling better and made it through the rest of the day no problem. I had a tough workout but had enough energy to get through it.

Day 4:

This was probably my best day so far. Stuck to everything no problem and was not very hungry. For cardio today I did a 1/2 mile warm up and 8 sprints (15sec) with a 1 min rest using a parachute for extra resistance. It was pretty tough but felt pretty fast. I'm hoping that I am starting to get use to this eating and won't be as hungry anymore. I am really looking forward to this weekend to have a high carb diet.

On a side note I did want to mention that there is a workout plan in the TNT Diet book but I am comfortable with my own workout and wanted to stick with it.

2008-06-25T09:09:00.000-07:00

Day two:

Similar to day 1. No major issues so far. I did notice I was pretty tired today but I think it had more to do with the fact that I woke up at 4:40am and didn't finish work until 8pm. I did notice I was pretty hungry today. Especially again in the afternoon. The morning is always fine then it hits me as the day goes on. I'm still working on finding snack that will hold me over for longer. Today's meals included a western omelet, celery with peanut butter, turkey sandwich with spinach and mustard, chocolate milk, banana, tuna fish, string cheese, almonds, open face portabello mushroom turkey burgers, and a salad.

It seems like a lot of food when you write it all down but it really didn't seem to bad throughout the day. I also went on a 3.5 mile run. I actually felt pretty slow but it could be because I haven't gone on a run in a few weeks.

Mike

2008-06-23T19:44:00.000-07:00

TNT Diet Day 1:

I recently have been reviewing the book the TNT Diet. It is basically a combination of low carb and hi carb diet days. It also stresses the importance of pre and post workout meals. The hardest part of an exercise program for most of my clients is the diet. I figured I would put my self through the diet and blog my experience. I will do my best to keep a daily log to report my progress.

What I decided to do was a lower carb diet Monday-Friday and a higher carb diet on the weekends. I have a number of weddings that I will be attending this summer so I will be on the diet from about 3-4 weeks. On my lower carb days I will try to have most of my carbs around my workouts. I will be working out 5-6 days per week. I will post some of my workouts.

To start my day I had 2 hard boiled eggs with a protein bar. It was an easy and quick breakfast before work. I worked out later that morning with a strength routine. 30 minutes before the workout I had 1/2 my protein shake consisting of a whey and casein protein blend with soy milk. Immediately after my workout I had the other half. My next snack was 2 string cheeses with a handful of almonds. My morning workout was cut short so I actually worked again with a core and kettle bell workout. After my 2nd workout, a few hours later, I had a salad with grilled chicken, cucumbers, tomatoes, shredded cheese, and low fat italian vinaigrette. I still feel pretty good. I was worried that I would be low energy but it was no problem. A little while later I'm starting to get hungry so I have a handful of trail mix. For dinner I have some grilled salmon and steamed broccoli. I thought I was still going to be hungry after but I felt pretty good. For a late night snack I have some low fat cottage cheese and strawberries.

Overall I feel fine with the meals. The snack were a little tough but not too bad. I am not keeping track of calories at all for this diet. I am eating when I am hungry and stopping when I feel satisfied. I am making sure that I am never stuffed.

If you are interested in learning more about this diet you can check out the book for yourself here:

2008-06-17T13:34:00.001-07:00

What is the best protein shake to take when I workout?

There are literally hundreds and hundreds of different protein supplements out there and yes some are better than others. Please review my earlier post on protein shakes and remember protein does not just magically build muscle. But taking a shake before and/or after a workout can significantly help with recovery. Research has show that a combination of whey protein isolate and casein protein will aid in recovery and muscle synthesis the most. When reading the ingredients look for these two items to be listed first. Also, look for a powder than is low in fat since fat will interfere with protein digestion. Finally remember carbs are not the enemy. You do want some carbs in your protein shake just be careful not to get one with too much sugar. A couple of grams is ok though. A few companies that I have used and can recommend are IDS and Cytosport. Below is a link for a $5 coupon on a $100 purchase at bodybuilding.com. Enjoy.

Take $5.00 Off Your $100 Order! Use coupon code 5off100.

2008-06-04T09:20:00.000-07:00

The Fat Burning Zone:

I receive many questions about the Fat Burning Zone and what level intensity is better for cardio. If you notice on most cardio equipment you will see a heart rate chart. At the lower intensities it will usually say Fat Burning Zone. This sounds appealling and many individuals will stick to low intensity cardio exercise. This Zone is very misleading. While it is true that your main fuel source at low intensity cardio is fat you must look at total calories burned. If you look at calories burned during rest (yes you do burn calories while sitting on the couch) you burn almost 100% fat. Sounds great but how many people do you know have lost weight sitting on the couch.

At high intensities you will burn a smaller percentage from fat but it is a smaller percentage of a large number. Would you want 90% of my salary or 10% of Bill Gates? Trust me his will be a lot more. Fat burning is the same way. If your goal is to burn fat and lose weight you want to stick to higher intensity cardio. This may be something you have to build up to but that is ok.

Thanks,

Mike

2008-04-25T09:01:00.000-07:00

Top 5 Times For the April Fitness Challenge:

1. Debie C. 2:00min
2. Mike 2:05
3. Amanda 2:16
4. Christine B. 2:25
5. Angelika S. 2:26

2008-04-07T07:25:00.000-07:00

Workout of the Month: The Body Weight Challenge

Level: Beginners to Intermediates

Every month I will be posting a workout challenge. Try it out and let me know how you do. Most of them will be for time so time yourself and I will post the fasted times.

The Workout:
1. 40 Jumping Jacks
2. 15 Push ups
3. 30 Squats
4. 10 Plank ups (5 each arm) Go from a plank position to a push up position and back. http://video.aol.com/video/beach-boot-camp-jillian-michaels-exercise-4/1641186 if you need a demo
5. 20 Lunge Jumps or Lunges (For jumps start with one foot in front of the other drop your back knee towards the ground and jump up. Switch your feet in the air and repeat as fast as possible).
6. 30 Mountain Climbers (15 each leg).
7. 5 Squat Jumps

Time yourself to see how fast you can get through it. I will post the 5 fastest times. If you have any questions about the exercises you can probably find them with a google search or just email me.

Good Luck!

2008-03-03T16:43:00.000-08:00

Do I need to take a protein shake when I workout and when should I be taking it?

Supplements have become more and more popular in the fitness industry. These can range from simple multivitamins to "fat burners." The important thing to remember with supplements is that most of them have not been proven to be effective and there is still much needed research on them. On the other hand there are some that will assist with your exercise program. Protein shakes or supplements can help with recovery from a workout and improving muscle synthesis. Remember, however, protein shakes do not just build up muscle magically. You need to be exercising properly and take these supplements at the right time.

Lets look at two possible shakes that someone might take around a workout. First, research has shown that taking amino acids, either pills or shakes, before a workout can improve protein synthesis to help build muscle better. A whey protein shake, should be more useful if taken immediately after a workout (30minutes), to further support muscle building. This combination can be useful for individuals trying to gain or lose weight.

Supplements should be used to supplement a healthy diet. They are not necessary to see results in a workout program but may provide some assistance. The results might be from the supplement taken or through a placebo affect. In either case as long as result are achieve it may be work it.

Supplements are not regulated very well and might not even have what they claim to have in them. Take caution when starting supplements and do not rely on them. It is ok to try them out in cycles but use your own judgement whether they are worth the risk or not.

2008-02-22T17:15:00.001-08:00

What are plyometric exercises and should I be doing them in my workouts?

Plyometrics are exercises that involve a stretch phase where the muscle is stretched out and an explosive contraction phase. These exercises employ your muscles stretch shortening cycle. This is the muscles ability to act like a rubber band and spring out to get more power. The simplest type of plyometric exercise is jumping. When you just you usually squat down (the stretch phase) then immediately explode up (the contraction phase) by rapidly tightening your muscle. By quickly going from the lengthening phase in a muscle to the shortening phase your muscle will snap back and create more force. This can be done with your upper body as well. An example are clap push ups where you perform a normal push up but on the up phase you explode your hands off the ground and clap.

As you can probably see these are more advanced exercises and should not be performed by everyone. They are best suited for athletes you are required to generate a great deal of force in a short period of time. However, if you are an experienced exercises they may be a great way to change up your workout. Since they can be very demanding on your body you need to make sure you have no pre-existing injuries that can be aggravated and that you keep the volume low. You should only perform a few reps or plyometric exercises (6-8). If you are up for it throw these exercises into your next workout:

Box Jumps- Get a sturdy box at a comfortable height for you. Stand about 1 foot away. Squat down and immediately jump up onto the box landing on both feet. Step back down and repeat.

Depth Jump- Using the same box stand on top of it. Step off of the box and land on both feet. As you land immediately go into a squat and jump up as high as you can.

2008-02-07T14:17:00.000-08:00

Question: I wanted to do a 3-day rotation for my workout. What muscles should I target in each day?

Answer: This really depends on what your particular goals are for what type of split routine your should be doing. For most individuals I would recommend a total body workout 3 days a week with no splits. This way you are working out each muscle group 3 times per week instead of one. The traditional body building type workouts of one muscle group per day are really only good for body builders. If that is what you are looking for then you can break up your workout but you would need to workout more than 3 days per week. If you work one muscle group one day and don't work it again in the next 2-3 days you are reducing your ability to get bigger and stronger. The muscle need that constant stress to break down and rebuild.

If you are planning on working out back to back days because of your schedule then you would need a split routine to allow for proper recovery. If this is the case then I work train muscles that work together. This is usually best shown in a push or pull routine. Push days would include all muscule groups that you push away from your body (chest, shoulders, triceps, quads, calves, and lower back) while pulling involves those that pull (back, biceps, hamstrings, and abs). The body works as a unit and should be trained as one. Isolating muscle groups will not get your body better at what it was designed to do.

Have a great workout.

Mike

2008-01-08T15:08:00.000-08:00

How do I get started on a fitness routine?

A fitness routine can be a very complicated task and will involve many different commitments. The best way to get started with a routine would be to consult a fitness professional to assist you. If this is not an option for you, there are many tools that you can use to help you. One of the best pieces of advice that I can give to create a successful plan is tracking. This means recording what you are doing. Your routine should consist of a cardio plan, a strength program, and healthy nutrition.

The more you write down and keep track of these things the more likely you will reach your goals. Try using a free program on www.mapmyrun.com. This site lets you map out walks and runs that you go on so you know how far you are going. If you keep track of your times you can create a workout log to make sure you are improving. This site will even estimate how many calories you burned during your workout. You can also record on which days your performed strength workouts. For your food log try www.calorieking.com. This can help you at least get started understanding the nutritional value of the food you are currently eating and give ideas on how to change it.

When you look at your activity calendar you should have some type of exercise most days of the week. If you see a lot of blank days, you are slipping from your routine. You won't have to keep a food log forever but it is a great way to get started and teach yourself how to eat healthier.

2007-11-26T10:43:00.000-08:00

Question: How much should I be stretching?

The amount that I person needs to stretch will generally depend on the individual. Usually if you hate stretching you need to be doing more of it. Everyone, however, even if you are more flexible should be stretching. Your stretching routine can help reduce pain and improve performance. You most likely do not need to stretch every muscle in your body. Focus on the ones that are tight and causing muscle imbalances. This will save a lot of time. To determine which muscles are tight you should perform a posture assessment. You should contact a personal trainer who is educated in this. He will help determine which muscles are tight and which muscle are stretched out. Once you figure out what you should be stretching you can put together a daily routine. It should be daily to see maximal results. Always warm up prior to stretching. You routine should be progressive just like any other program. Start with 1-2 sets of stretches that are held for 15-20 secs. Gradually you can build up to 2-3 sets for 30 secs. Just like all parts of a fitness program you must be consistent to see the best results.

2007-11-14T12:25:00.000-08:00

Thanksgiving is one of the most celebrated over-eating days in America. Most Americans will gain 2-6lbs over the holidays. Even if you are eating small portions it is still possible to over eat. Below is a list of popular Thanksgiving foods at reasonable portions. It is amazing how fast it can add up. You body can only handle about 700 calories at a time. The rest will be stored as fat. Be as active as possible during the holidays.

1 Glass of wine………………………….120 calories
1 oz of potato chips……………………..150 calories
1 tablespoon of dip……………………...75 calories
3 cups of salad with diet dressing………100 calories
6 oz of cured ham……………………….300 calories
6 oz of turkey……………………………340 calories
½ cup of cranberry sauce………………..190 calories
½ cup of stuffing………………………...180 calories
½ cup of mashed potatoes……………….150 calories
½ cup of gravy…………………………...150 calories
½ cup of green bean casserole…………...225 calories
½ cup of candied sweet potatoes………...150 calories
1 dinner roll with butter………………….155 calories
1 piece of apple pie………………………410 calories
½ cup of ice cream………………………145 calories
1 cup of coffee with cream and sugar…...50 calories
For a Grand Total of 2,890 calories
Fun to eat but would take walking approx. 28.9 miles to burn off.

2007-10-10T12:37:00.000-07:00

How many muscle groups should I be working on each day?

This really will depend on what type of workout you are performing. There are many different ways on how to design a program. The most simplest would be to perform a total body workout 2-3 days per week. In this workout you will exercise all the major muscle groups of the body. Usually you will perform 1-2 exercises per muscle group. The sets and reps will depend on your specific goals. You should rest 1-2 days in between workouts and it is ok to do the same workout each day. It is a good idea to change up the exercises every month or so. Another popular routine is a split routine. If you have to work out two days in a row then this would be a good idea. Here you can split the body in half. For example you can do all upper body exercises one day and all lower body exercises the next. It is always important that you rest the muscle group worked at least 1-2 days. Personally, I enjoy total body workouts. This way you can work out muscle groups multiple times per week. Also when you work out multiple muscle at once you are more likely to burn more calories. Most importantly make sure you switch it up. Try one month of total body workouts then the next a split workout. Just avoid doing the same workout each time you go.

Mike

2007-09-14T10:52:00.000-07:00

How many days per week do I really need to workout?

The frequency of your workouts will most likely differ from individual to individual. A complete fitness assessment by a fitness professional would be the best idea to determine how often you should be working out. Generally you should be active most days per week. Everyone should be working out in some form or another. The American College of Sport Medicine has been the leader in setting general recommendations for activity levels of Americans. They have recently changed some of their minimum requirements for working out. These guidelines state that American adults aged 18-65 years should get at least 30 minutes of moderate-intensity aerobic activity 5 days per week or 20 minutes of vigorous activity 3 days per week. Strength training should be performed at least twice a week consisting of 8-10 exercises for at least 1 set of 8-12 repetitions. If this doesn't make sense to you or you have questions about it please email me. Remember these are minimum requirements to be performed in order to reduce your risk of serious health diseases and other issues. If you or someone you know is not performing at least this must exercise they should seriously consider changing their lifestyle. I am available for online programs if you need help getting a workout routine started.

Mike

2007-08-28T16:21:00.000-07:00

How Much Water Should I Be Drinking?

The body is composed of mostly water and therefore extremely important that you are drinking enough water everyday. Dehydration can become a serious health risk if not taking care of. Thirst is not the best indicator of when you should be drinking. If you are getting thirsty then you are already in the early stages of dehydration. A good rule of them is to drink half of you body weight in ounces of water. For example if you weight 150lbs you should drink 75oz of water per day. This may seem like a lot but if you are not coming close to this number you are at risk for certain health problems.

While you are exercising you must also pay close attention to your hydration. You should try and plan drinking with your workouts. Before a workout (about 2 hours) you should try to consume 16oz of ice cold water. During your workout you should try to get 5-10oz every 15 minutes. After the workout will depend on each individual. Pay attention to how much you sweat. You need to drinking 16oz for every pound that you lose during a workout. If you are performing continuous exercise for long durations (over 60min) it is also important to replenish your body with electrolytes with water.

2007-04-09T09:41:00.000-07:00

Exercise and Fibromyalgia:

I have received many questions regarding exercise and Fibromyalgia. Should I exercise is I suffer from it or will it cure me? If your not familiar with it Fibromyalgia Syndrome is a collection of symptoms effecting the neuromuscular ability of an individual. Most common complaints include aches and pains (flu-like symptoms), stiffness, fatigue, and muscle spasms. An individual also may lose feeling or have a numbing sensation in there limbs. While causes and cures are relatively unknown there is some hope. Because most daily tasks are tedious and painful for there individuals it may seem that exercise would be harmful. However, with a proper application of a fitness regime symptoms may significantly decrease. Posture imbalances are very common with tight muscles and poor range of motion. This can be improve through a stretching and strengthening routine. Proper and quality movement patterns can be taught and improved to help daily functions and strength. Also a low impact aerobic program will assist in the overall health of the individual. All programs should be progressive and start at a low intensity level until the individual has shown they are ready for more challenging tasks. The most important thing is to remain consistent. Do not hop back and forth between inactivity and exercise. Just like all fitness routines you must have consistency to see results.

2007-02-22T17:14:00.000-08:00

Free Weights vs Machine Weights:

When you look around you gym or imagine what a gym looks like in your head you will probably see a lot of machines. You also may have head that free weight exercises, such as dumbbells and cables, are good to use. So which is the best way to work out?

The answer really depends on your goals. Machines are designed to isolate muscles to help increase muscle size and are general safe and easy to use. Machines are commonly used amoung body builders to help put on size. If you are not interested in isolating a muscle you probably want to use free weights. You may have heard the term functional training be used a lot today in fitness. Functional training is basically training the body in a way it was meant to be used. You are training your muscles and nervous system to get better at daily activities. In real life you will not be locked in place and have to push weight away. In reality you need to control your whole body in order to move around. For example, the leg press is a commonly used machine. Think of how many times throughout your day that you are laying down and pushing weight up with your feet. Now look at a squat. It is a common movement for most people to squat down and back up again. Or you may have to squat and twist your body with weight or balance on one leg. These are the movements your body will most likely do and without training them properly you will be more likely to injure yourself. In modern day fitness free weight, or functional training, are proving to be more beneficial for most individuals. This does not mean you should never do any machine exercises, but they should not be the majority of your program.

Mike

2007-02-12T12:30:00.000-08:00

Quesiton:
Is stretching prior to exercise bad for your muscles?

Answer:
The issue of stretching and flexibilty is one under much debate. You will find articles stating both benefits and negatives of stretching prior to exercises. The truth is that real answer is unkown. We do know a few things about stretching before exercise. Firstly, muscles should never be stretched until they have been properly warmed up. This will reduce the risk of pulling or straining muscle and connective tissue. Stretching will reduce the power of the muscle and reduce proprioception (part of the nervous system that place a role in balance and stability. If these muscles are weak and unstable you are at a risk for injury as well as a decrease in performance. If you do stretch before a workout allow 10 minutes for your nervous system to adequately prepare for the work. It is a good idea to stretch muscle that are known for being tight and that should not be used during the workout. For example if you experience tightness in the neck and shoulders while running it is a good idea to stretch these muscles to help relax them.

Some basic guidelines for stretching are make sure you are adequately warmed up. Before a workout or activity it is a good idea to use dynamic stretching to warm up and not effect the nervous systems responce. Static stretching is usually better after a cool down period.

Mike

2007-01-03T12:27:00.000-08:00

Question: Does the ab lounge and other ab equipment I see on infomercials really work?

Answer:

When watching these commercials on TV remember one thing. There is no single piece of equipment that will get the best results. The abdominal equipment you see may be effective at activating your abdominal muscles but this does not mean they will result in a six pack. These machines go off the myth of spot reducing meaning that you can target where you will burn fat off your body by doing exercises on that area. You body will select where it will use fat deposits based mainly on genetic predispositions. During ab exercises can burn fat anywhere on the body not just the abdomen. To work on a six pack stomach you need to be focusing on your caloric intake, cardio, and total body strength workouts.

2006-12-11T08:44:00.000-08:00

Upper Abs vs. Lower Abs

Question: What exercises can I do to target my lower abs?

Answer: There is no such thing as upper and lower abdominal muscles. They are collectively known as one muscle called the rectus abdominus. This is the muscle that most people associate with abs and the "six pack" muscle. There is a misconception that doing leg raises of other hip flexor exercises will target the lower portion of the rectus abdominus because of the fatigue feeling lower in the stomach. This fatigue is actually from the hip flexors which originate below the lower portion of the RA. So in short there is no way to target the lower abs. The entire muscle will be worked during all RA exercises. If you would like to see more definition on the lower part of the abs you need to concentrate more on your diet and cardiovascular exercise.

Source: www.acefitness.org

2006-11-03T07:20:00.000-08:00

Good Carbs vs. Bad Carbs.

Over the years the two forms of carbohydrates have been termed "good" and "bad." A "good" carbohydrate is a complex carbohydrate while a "bad" carb is a simple carbohydrate. Labeling these carbs good and bad can be very misleading. Simple and complex carbs both serve important purposes. Simple carbohydrates are converted into glycogen (the form of sugar in the bloodstream used for energy) very rapidly and can produce energy quickly. While this will result in a quick drop in energy (a crash) it is useful sometimes. The most appropriate time for simple carbs is immediately after a workout. Examples of simple carbs include milk, fruit, sugar, and honey. Complex carbohydrates take a longer time to break down and contain more vitamins and minerals than simple ones. The majority of your carb intake should be complex carbs since they will provide energy for longer periods of time. Examples of complex carbohydrates are vegetables, breads, cereals, legumes and pasta.

2006-10-25T12:29:00.000-07:00

Goal Setting:

I wanted to talk alittle about positive goal setting in the posting. Goal setting is one of the most important aspect of any fitness program. There must be some reason for you to stick to the program. The goal must be personal and meaniful if you want to see results. It is easy to set a goal of losing a certain number of pounds. This is a common goal that I hear very often. It is a good start but we need to dig deeper than that. We need to set behavioral goals that will result in losing weight. Saying you are going to lose 20lbs is good but what are you going to do to get there. Instead set goals that are part of the process. For example, if my goal is weight loss I can say that I am going to do 4 days of cardio a week for 30 minutes. This can be a goal for 1 month. If you can do it for one month you can make adjustments to it like going for longer or harder. You can also give yourself penalties for days you miss. For everyday you miss the next session has to be doubled or at a higher intensity to make up for it. Whatever behavioral goals you set make sure they are S.M.A.R.T. goals. This means they are specific, measurable, attainable, realistic, and timely. An example of a smart goal could be "for the next 4 weeks I will run on the treadmill at a 2 degree incline for 30 minutes 3 days a week." This goal is specific because it says exactly what I am going to do for cardio. It is measurable because I will be going at a certain incline for a certain amount of time. It is attainable and realistic for my abilities but it will challenge me. And finally it is timely because I know when the goal will end and needs to be reevaluated. Next time you try and set goals for yourself make sure they are based on actions to reach an ultimate goal.

Mike

2006-10-12T17:03:00.000-07:00

Question: What are fad diets and do they work?

Answer:

Fad diets are a popular way that individuals are trying lose weight. Basically, a fad diet is any diet that either only includes certain types of foods or eliminates whole food groups. Popular fad diets include the Atkins diet, the South Beach diet, and the Zone diet just to name a few. These examples are types of low carb diets. When individuals start these diets they will lose weight when they exclude certain foods since they will be eating less calories then they normally do. However, any diet plan where you are losing more than 1-2 lbs a week is not healthy. When you lose weight faster than this you are losing water weight and muscle weight. When attempting to lose weight the best plan is to eat a balanced meal with all food groups, but cutting back on the calorie dense food and exercising regularly.

2006-09-19T16:58:00.000-07:00

Do I need to be taking any supplements to help me reach my goals?

Answer:

Supplements is a sensitive subject when it comes to fitness. Many individuals will swear by certain supplements and will guarantee their results. There is very little research that proves that any supplement will really work (dispite claims on commercials). Individuals will take supplements for different reasons and to reach different goals. Supplements are designed to supplement your current diet. If you are getting the appropriate nutrients through your normal diet than there is no need to supplementation. The problem is when you are on a diet or watching your caloric intake you are most likely not getting all of the vitamins and minerals that your body needs to function properly. If this is the case it is a good idea to take a daily multivitamin to get everything you need. Take precaution however because there are toxicity levels of certain vitamins and minerals so you need to find out which you are lacking in first so you don't get too much of one kinds.

Thanks,
Mike

2006-08-28T10:43:00.000-07:00

Question: Why is resistance training (weight training) so important for older populations?

Answer: The population of men and women over the age of 65 is growing and growing. Many years of inactivity can lead to physical problems and disease. The main problems with advancing age is loss of bone mass and muscle, which can make daily activities increasingly hard. Bones become fragile and may fracture very easily particularly at the hip, spine, or wrist. Loss of bone mass and density can be avoided through exercise and proper nutrition. Loss of muscle mass is also a serious problem. After the age of 30 there is a decrease is the size of muscle fibers (especially in women). The consequences of this loss of muscle are reduce strength and power making it harder to perform daily functions. Safely performing tasks such as climbing stairs and carrying groceries may be difficult. With the muscles being weaker and the bones being fragile, the risk of falls and fractures become more and more likely.

Exercise can lead to significant improvements in muscle strength, muscle mass, bone density, and mobility. While both strength and cardio training can be beneficial for older adults, only strength training can increase muscle size and strength.

2006-08-08T13:48:00.000-07:00

Question: What does Glycemic Index mean and do I need to incorporate that into my diet?

Answer: Glycemic Index (GI) is becoming a more popular term to use when taking about weight loss. GI is used to categorize different types of carbohydrates. The higher the GI of the carbohydrate the faster the body can breack down the starches and convert the carb into glucose for the body to use. Food sources with high GI will result in a quick spike in insulin release with an increase in energy followed by a quick drop in insulin. When these foods are ingested they will usually leave you craving more soon after. These foods are the most important to consume after a workout to help promote glycogen resynthesis (restoring muscle glycogen levels). Foods with a low GI will result in a slower increase in insulin levels and keep you satisfied for longer. Both high and low GI foods are useful and one should not be avoided despite claims of many diet systems. Also, GI can often be inaccurate since the index will change depending on if the carbs are consumed with fats and proteins which they most likely will be. When starting a weight loss routine remember the most important thing you can do is increase you activity level while decreasing you caloric intake.

Mike

2006-07-19T13:36:00.000-07:00

Question: I have had lower back pain for many years now, but do enjoy weight training. Should I be exercising with a back brace to help with the pain?

Answer:

Braces do serve a purpose to relieve pain but they should not be used during weight training unless you are a power lifting attempting a maximum weight. The most common reason that you have lower back pain is from weak core muscles. While the belt or brace may reduce pain when lifting by supporting the spine it is not helping removing the pain for good. Not only that it might eventually make the pain worse. If you are using a belt while lifting then you are not using any core muscle to support your spine. This means while the rest of your body may be getting strong the most important part is getting weaker due to not using it. Your body is equipped with a natural weight belt that should be used instead. The transverse abdominal are the inner abs that surround the spine and control the stability of the spine. These muscles are activated by pulling your navel in towards your spine and holding it. By strengthening these muscles you will improve spine stabilization and reduce pain. For examples of these core exercises please send me an email.

Mike

2006-06-08T08:50:00.000-07:00

What is Folate or Folic Acid?

Folic Acid is a powerful B vitamin that is responsible for helping the body make new cells. Folic acid (folinic acid, folacin, pteroylglutamic acid) is essential for the synthesis of adenine and thymine, two of the four nucleic acids that make up our genes, DNA and chromosomes.

Research has shown many positive benefits of folate. Probably the most important benefit of folate is for women of childbearing age (18-45). It has been shown that sufficient amount of folate in the body before pregnancy will prevent neural tube defects, which cause spinal cord and brain deformities in fetuses. Folic Acid is also shown to lower the risk of colon and breast cancer. Deficiencies in this vitamin, inversely, contribute to development of these cancers. Folic acid keeps DNA stable and can prevent it from breaks and tears which may cause it to become cancerous. Finally, this B vitamin is responsible for breaking down homocysteine, an amino acid that can cause heart disease.

Foods that contain high dosages of folate include dark green leafy vegetables, whole-grain cereals and animal products. A few examples of these foods include chickpeas, spinach, oranges, strawberries, and cantaloupe. If proper amounts cannot be obtain through food a folate supplement would be recommended. The Recommended Daily Allowance (RDA) of folate for most individuals is 400 micrograms (mcg). Higher dosages need to be taken for certain individuals. Pregnant women should take 800mcg to prevent birth defects.

Mike

2006-05-12T08:30:00.000-07:00

Tips For Protein Intake:

Why do I need Protein?

Protein is one of the most essential nutrients that you need. Proteins are considered the building block for all tissue in the body. They play a key role with blood clotting, fluid balance, production of hormones, vision, immunity, and cell repair. Proteins are made up of amino acids. Some amino acids are produced by the body while others must be obtained through food. Proteins can be found in both plant and animal food, however, animal food (meat) contains all nine essential proteins in larger amounts.

How much Protein should I get?

Protein levels will vary from individual to individual. Protein should ideally make up 15-30% of one's diet. The recommended daily allowance for a healthy adult will be 0.8 grams per kilogram of body weight. For an individual who weights 160lbs you would use the following formula: 160/2.2=72.72 72.72X.8=58grams of protein a day. If an individual is trying to lose weight, gain weight, pregnant, or an adolescent growing more protein may be required (about 1.2 - 1.8 gm/kg/day). Athletes will require the most amount but should not exceed 2 gm/kg/day.

Can I have too much Protein?

Protein is different than fats and carbohydrates in that the body cannot store it. It does not have a reserve of protein it can call on if it needs it. This means that if you do not use all of the protein that you eat you will pass the remains in your urine. Research has not concluded that this extra protein intake is harmful but it may be possible that it will lead to kidney problems, bone deteriation, cancer, and cardiovascular disease.

When is the best time to get Protein?

In order to keep your body in an anabolic state and protein synthesis protein should be consumed a few times throughout the day. If working out regularly a small amount of protein should be taken right before a workout if possible. Immediately following a workout (withing 30 minutes) its is a good idea to get a large amount of protein combined with carbohydrates to help the body recover faster and grow stronger.

If you have any other questions about protein please email me.

Mike

2006-04-28T11:19:00.000-07:00

Metabolic Rate Calculator:

I wanted everyone to take the time to find out your metabolic rate. Knowing your metabolic rate is extrememly important if you are trying to loss weight, gain weight, or maintain. Your resting metabolic rate will be how many calories your body burns at rest. If your RMR is 1500 kcal then you will need to eat 1500 kcal with no exercise to maintain. If you are trying to lose weight you will eat a few hundred calories less then your RMR and exercise regularly. Click on the link on the right of the page and fill out the information in the middle to calculate your RMR.

2006-04-28T07:21:00.000-07:00

Q: Hi Mike,

I had a question with abdomnal training. I currently do ab exercises 4-5 times a week. My ab muscles have gotten a lot stronger and I can do 100 crunches everytime I workout. My question is even though I know I'm getting stronger there why do I still have fat in that area?

--Sara, Carlsbad

Answer:

Hello Sara,

What you are trying to do is called spot reducing. Unfortunately this is not how your body will burn fat. You can concentrate as hard as you want with exercises that target certain areas of your body, but that does not mean you will lose fat in that area. By concentrating on those areas you are getting that area stronger. You body will take fat from where ever it wants to. By doing these ab workouts you may be losing fat from your arms, face, legs, .... everyone is different. Another comment I wanted to make about your question is the number of reps you are performing. You want to keep your rep range around 15-20 for your specific goal. Your abdominal muscles are made of the same tissue as other skeletal muscle in your body (such as your arms). You would not want to perform 100 bicep curls or 100 squats because you can risk injury and overtraining. If 15-20 is too easy then you need to change the exercise to make it harder. If you or others have any questions about this please let me know.

Thanks,

Mike

2006-04-07T10:42:00.000-07:00

Q: How does caffeine affect my training?

Dear Mike,

I drink a lot of coffee and coke. Is this bad?

--Christine, Carlsbad

ANSWER:

Christine,

Caffeine is a drug in the stimulant category and needs to be monitored in your diet. Since caffeine is a stimulant it will increase your heart rate and blood pressure. If you add exercise on top of this then your heart rate and blood pressure will increase even more so you need to be aware of how high it may get. The reason so many individuals use caffeine is to help delay fatigue throughout their workout routine. While caffeine will help with this it is important to remember that your body is tired for a reason and needs proper recovery. Caffeine will only hide the fact that you are run down it will not sure it. Caffeine is alright in moderation but it should not be a regular part of your exercise routine where you rely on it for energy. I hope this information will help with your workouts.

Good luck,

Mike