No shortcuts to fitness

“Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.” ~Plato

We go to the gym because we want to look and feel better, right? We want to maintain our vitality, be healthy and strong and to ward off the aches and pains of aging. Yet so many people, of all ages, want to take shortcuts or they’re not willing to push themselves to the maximum. Yet they wonder why they’re not seeing the results they desire.
It amazes me how many people in the gym are there to socialize or just so they can tell people they work out three times a week. There’s one guy at my gym who is always reading the newspaper. Some people like to read while on a bike and if that works for you, that’s perfectly fine. But a few days ago I watched this man read the paper while performing his leg presses. How much effort is he putting into that set? How focused is he? (Note, last month this same man meandered over to the lat pulldown machine and – with no pin in the weight stack – sat and pulled the bar down. Expecting – but not getting – weight, he went crashing clumsily to the floor. No injuries, only his pride was wounded. (I wouldn’t make this up, honestly).
I even have a client who I just can’t get to turn it up and really push it. She is her late 50’s and as an avid walker, she’s in decent shape for her age. But when it comes to lifting weights, seldom will she go to muscular exhaustion in a set. Still, she said to me last week that she wants to look like a very fit, female client of mine, one who’s not afraid to go all out, including occasionally hitting the gym in the early morning and returning in the evening. Don’t be fooled. If you want results, that’s the type of dedication it takes. I’m not saying that you have to be in the gym twice a day, but you have to be willing to bust your tail and that’s especially true as we get older when it becomes harder to build muscle. Typically, men and women start losing muscle mass and gaining fat mass by 30 years old. You may weigh the same but there’s been a redistribution of your weight, most of it likely around the waist and hips. So yes, as we age we have to work even harder than we did 10, 20 years ago – just to maintain.
For that same reason, it’s vitally important to include resistance training in your program. Perform a couple of sets of eight to 12 reps in which you go to muscular failure, i.e. you can’t get another rep. Ladies, don’t be afraid of getting bulky. Eight to 12 reps is good for you, too. Probably 98% of women don’t have the genetics, the level of testosterone required to get “bulky.” A lot of guys can’t get big. What makes you think you can? And the more lean muscle mass you build, the more calories your body burns, even at rest. Walking, jogging, cycling, swimming, aerobic classes; they’re all great, but you’re not going to build much muscle (or bone) to counteract the natural aging process. And if you’re leaving the gym without breaking a sweat or without the slightest bit of muscular fatigue and never experience any real soreness, I will bet that you’re not seeing many results. And you can’t just do it for a month or six weeks. I had a client who came to me about eight weeks before her wedding day because she wanted to be as fit and trim as she could for her special day. I did the best I could, but I didn’t see much difference in her. That wedding was back in July. I’ve seen the new bride two or three times since.
Bottom line, there are no shortcuts to fitness, no get fit quick schemes. You’ve got to be in it for the long haul and you’ve got to hit it with some focus, determination - and intensity. But the most important thing is establishing consistency. Do something. And do it regularly – at least three times a week. Otherwise, you’re only spinning your wheels.

Fast or Slow Reps?

A fellow trainer took me through a workout the other day. I told him I wanted a total body routine with an emphasis on power. And what exactly is power? It’s strength times SPEED. Here’s one definition: “the ability to exert maximum muscular contraction instantly in an explosive burst of movements. The two components of power are strength and speed. (e.g. jumping or a sprint start). “For most of the workout Drew took me through, we didn’t use anything more than a 6-pound medicine ball. We did go through a killer circuit with a 40 and 60-pound barbell, but everything was done super-fast, explosively.

You wouldn’t want to train that way all the time, but you should mix in some speed/power workouts with your more traditional routine. Why, you ask? A number of reasons. I won’t get too technical, but your body has fast-twitch muscle fibers and slow-twitch. We’re all born with a certain amount of each, but there are some fibers able to convert. Your fast-twitch fibers are going to kick in when you use fast, explosive movements (and also when doing near maximum lifts). We lose our fast-twitch fibers much earlier and at a faster rate than slow-twitch. And, of course, if you don’t use ‘em, you lose ‘em.

Another reason: your fast-twitch fibers have the ability to grow the largest. Think about it. Picture the build of a sprinter versus the distance runner. The sprinter (males and a lot of females, too) normally is well-muscled in the thighs and butt, as well as through the shoulders and arms. The distance runner is very slim without much muscle. Many marathoners, world-class athletes though they may be, look sickly, in my opinion. Part of the reason for that is pure genetics. World class sprinters are born, not made. But part of it, too, is style of training. Running long distances interferes with your ability to build muscle and studies also show it actually decreases power output. It’s why I limit my runs to three miles, max. (Note: shorter, faster runs are consistent with MY goals, but it’s quite possible, slower, longer runs might work best for you). But to get to my point: which would you rather look more like, the sprinter or the marathoner?

Back in the 80’s, when Nautilus was all the rage, slow reps were in vogue. Slow reps have their place. They will build muscle. The advantage to slow reps (or negatives as we used to call them) is that the muscle is under tension for a longer period of time, which promotes greater growth. So, as with so many methods of training, there is some benefit. But we have a saying in the business: train slow, play slow. How can you get fast or explosive if you’re always doing something slowly?

Training with fast reps or doing plyometrics (e.g. jumping or any movement involving a rapid stretch or loading of the muscle followed by a rapid contraction) also is going to enhance the elastic properties of your muscles. I often tell clients: think of your body as a rubber band. If that rubber band can’t stretch and contract, it’s not much good. Just think of some seriously old underwear!

Would I do plyometrics with an elderly person? Most definitely. I wouldn’t have him or her jumping up on a bench or doing push-ups with a clap, but I would have them do push-ups off the wall or a scaled down version of a jump. The faster and elderly person can react and move, the less likely they are to falls and other mishaps.

Lee Taft, who owns a speed and agility training center, wrote on a favorite website of mine, ptonthenet.com, “the tennis serve, ground strokes and footwork all require certain levels of power. If this client was only trained at a slow tempo, the results would not be as beneficial as if they were doing higher speed training like medicine ball throws or quick rotations with tubing or cables.”

He added, “I would say that if you don’t include some form of speed and power training with every capable client, you are not fully allowing them to reach their physical potential.”

Okay, I think I’ve rambled on long enough. But hopefully I’ve at least given you something to think about in your training. Feel free to comment or hit me with any questions.

Y R U FAT?

Richard Simmons had a license plate ("a tag" to my Southern folks) that read Y R U FAT. In the overwhelming majority of cases, this is a fair question. A fair and very valid question.

For my younger set, Simmons was/is the flamboyant fitness personality who lost more than 120 pounds. He developed quite a following three decades ago and, in his 60's, he's still doing it; helping and inspiring people to lose weight. Simmons lost all of his weight the good, old-fashioned way - through diet and exercise.

I've been called insensitive, an exercise elitist (and worse) because I don't readily accept most people's excuses for being overweight and not exercising. It's pretty simple: exercise regularly and burn more calories than you consume = weight loss. Sit on the couch, eat fast food, doughnuts and M&M's = weight gain. Einstein's Theory of Relativity it is not.

People at the gym often ask for diet advice. I give them some guidelines, but the fact is that they know exactly what they should and shouldn't eat. Yet in many cases they continue to make poor CHOICES. But in today's society - on a number of levels - few people want to own up and take responsibility for their actions, or more precisely the results of them (e.g. rather than be accountable, an increasing number of people continue to gorge themselves and then opt for gastric bypass).

According to the CDC, 68 percent of the U.S. population is overweight. That figure includes 33 percent defined as obese, with a BMI above 30. (Note: BMI is NOT a true indicator because it only factors height and weight, totally discounting whether it's muscle or fat.)

So obviously, with obesity being an epidemic, losing weight is not easy, far from it. To make matters worse, fat cells multiply and then as we age our metabolism slows down and we lose muscle mass and gain fat (a term called sarcopenia). It gets harder and harder. It's a constant battle that requires a lot of sacrifice and discipline. I am bullish on excuses but I do recognize that as a trainer who works in a gym, it's a lot easier for me to stay in shape. And I'm different than most: I actually enjoy working out. Plus, being fit, in my opinion, is a prerequisite for my job - although some other trainers apparently disagree. Being single with no children helps, too, because I don't have the commitments that many do.

While it might be easier for me, no one can tell me that they can't find 4 or 5 hours a week to exercise. Let's break it down. We'll assume you have a full-time job. With travel time included, we'll allot 9 hours a day, leaving 15. Dinner and chill time in the evening with the kids and spouse, 3 hours. That leaves 12. We'll minus 8 hours for sleep. Now, in those four hours remaining, you can't find 45 minutes three or four days a week? I know, I'm not factoring in little Johnny's two-hour softball game. Well, can you walk around the park before the game starts? Can you ask another parent to take Johnny to the game while you walk to the park. Can you do some step-ups or squats on the bleachers?

Some people don't work a full 40 hours a week or they at least have flexibility in their schedule, which allows them to go in at 10 a.m. or take 90 minutes for lunch. Again, you can't squeeze 45 minutes in SOMEWHERE in the day? And then sprinkle in another hour or two over the weekend. I used to open the gym at 5 a.m. On many dark mornings, people would be lined up and waiting for the doors to open. That is some serious dedication. That is being committed to a goal, wanting to do something so badly that maybe you surrender an hour of sleep. Yes, that's a major sacrifice, but you wouldn't have to do it every day. Try rising early twice a week and getting that workout in. Believe or not, over time you'll probably want to do it more often.

In my view, it's all about priorities. The same people who five years ago would've said that they didn't have time to work out miraculously have found an additional 30 minutes a day to be on Facebook. They find an hour to watch American Idol, Entertainment Tonight, The Bachelor or some other mindless reality show. Heck, with the dumbed-down content of most TV shows today, it shouldn't bee too hard to work out and watch at the same time.

But I digress. The biggest part of losing weight is not physical but mental. It starts there. It's not much different than a cigarette smoker trying to quit. First and foremost you have to WANT TO do it and then you need to develop a plan with short-term goals, an exercise regimen, a support system, etc... and stick to it. And I think it's extremely helpful to keep a food diary. That way you know exactly how many calories you're consuming and it helps to keep you accountable. In almost anything you're attempting to do, you'll fare better if you have a plan, one that is written down with specific checkpoints. A former client of mine once shared with me an adage that stuck with me: A fool with a plan is smarter than a genius without one. That's so true. Coincidentally, that former clients has dropped almost 50 pounds (yes, that would be you, Susan!).

I don't minimize the effort it takes to lose weight. Genetics can make weight loss more difficult. Medication, child-bearing and raising kids, injuries, the job, etc..., yes, all that can derail the best of plans. TEMPORARILY. Sometimes life gets in the way. It's bound to because exercise and a good diet is not a three-week or even a three-month process. It is, as we always hear - a LIFESTYLE CHANGE. And until you're ready to make that change, you'll end up on a frustrating, fluctuating cycle of weight loss and weight gain. As I see it, people will make time for virtually whatever they WANT TO do, for whatever they deem too important to miss, for whatever vices they have. I recently started a new job at a gym. The motto there is: Choice not chance determines your destiny. I like that.

So, as Richard Simmons asked: Y R U FAT? It's your choice.

HIPS DON'T LIE

Pop star Shakira has a catchy song – and an even more catchy video - “Hips Don’t Lie.” A truer song has never been sung.

And if you’re not working on your hips, sooner or later, like a hidden lie, that neglect will become exposed. Because hips don’t lie. They’re essential in EVERYTHING we do, from simply standing, walking and running to developing strength and power throughout the entire body. And ladies, if you’re training your hips, inevitably you’re strengthening your gluteus medius and maximus, which is going to shape your butt! Whether we’re talking about functioning in everyday activities or achieving elite athletic performance, it’s not going to happen without significant contribution from the hips.

A good hitter in baseball generates most of his power not from his biceps or shoulders, but from a rapid, explosive hip turn. In basketball, a great leaper does not get most of his or her hops from the calves as is commonly thought. They’re responsible for less than 20 percent on the final propulsion. He gets it primarily from powerful hip extension and flexion. On the football or soccer field, a player needs to change directly quickly. What’s that require? Stability, strength and power in the hips. A golfer? You got it – hips.

Furthermore, as we get older, we lose not only strength but balance (due mostly to the hips) which often leads to falls in the elderly population. Weak, tight hips are frequently associated with back pain – and by simply freeing up the ball-and-socket joint, you’ll minimize or possibly eliminate back pain. I speak from experience on that one.

Several years ago, I suffered from sciatica (tingling and sometimes excruciating pain radiating down the buttocks and leg due to pressure on the sciatic nerve). Doctors suggested surgery was in my future. At the time, I looked as strong as ever, but progressively I found myself getting weaker and weaker in my squats, struggling to run and even walking made my foot go numb. Worse, sitting down for any length of time often intensified the pain in my hip and back. Regular visits to a chiropractor and a physical therapist did nothing. For the better part of six months, I couldn’t work out without causing even more pain and discomfort.

What cured me? It wasn’t the epidural steroid injection the doctor wanted to give me. I refused. Those injections can provide temporary relief but, in my opinion, they only mask the problem. Regular stretching and strengthening my hips was the key to my recovery.

While the chiropractor and physical therapist chose to focus only on the symptom – i.e. my back – they never considered the cause – chronically tight hips. When they’re tight, hip flexors (which run from the top of the thigh into the pelvis) actually can pull on the spine and cause a misalignment. When you sit your hip flexors shorten. Not coincidentally, I was working two jobs and sitting 12-14 hours when my back pain manifested. Heavy squats – with all of the spinal compression - leading up to the injury surely didn’t help matters.

The main function of the hip flexors is to raise the knee up toward the chest. So if they’re tight, you’re not going to be able to run as fast and efficiently as you could. Several years ago, whenever I ran it felt as though I was running in sand or someone was pulling my legs down. I couldn’t generate power in my knee lift. I didn’t know it then, but that was a precursor to my back injury. But once I unlocked my hips through regularly stretching, I regained the power and bounce in my running stride. Looser hip flexors will lead to greater stride length and stride frequency, which ultimately is what makes you faster.

I will leave you with a few simple exercises you can do to stretch and strengthen your hips. They require no equipment yet they’re super effective. The first two develop strength and balance; two unilateral moves that require integrated movement from your quads, hamstrings, hips and glutes. The others are geared more toward mobility. Give them a try. And whatever you do, be sure to include some hip-specific work in your routine. Remember, Hips Don’t Lie!

One-legged glute bridge – Lie on your back with feet on the floor and knees bent. Now, thrust the hips as high as you can and then extend one leg. One foot is on the floor and one foot is in the air but both thighs are parallel. Your body should form a straight line from your thighs angling back down to your shoulder with no sag in your hips. You can hold this position (shoot for minute) or you can make it more active and perform 15-20 reps on each leg.

One-legged squat – All you need for this is a relatively low chair. Facing away from the chair, stand on one leg and sit all the way down. Without using the opposite foot or momentum from the upper body, stand up. Keep the inactive leg extended and suspended in the air the entire time and perform 10 repetions and then do the same on the other leg. If you are unable to get up from a low chair, put a few firm pillows on it or find a higher chair.

Hip flexor stretch – This essentially is the Warrior Pose in yoga. Get in lunge position with your front leg at a 90 degree angle and back leg flexed behind you. With chest up and shoulders back (“be a soldier!”) reach for the ceiling while dropping the back knee to right above the floor. Hold it for 20-30 seconds and switch legs. Imagine getting your body going in two different directions: your lower body is sinking toward the floor, your upper body lifting toward the ceiling. Concentrate to create a lengthening through your abs as well as the stretch in the hip flexor of the trail leg.

Hip crossover – Lie on your back with arms out to the side. Kick your left leg over the right (and up towards the right hand). Keep your left hand and upper arm pressed to the floor and use your right hand to pull your left knee all the way to the floor. You should feel a stretch starting in that left hip, up the oblique and even up toward the back of your left shoulder. Hold for 20-30 seconds and switch. Note: if you do suffer from back pain, use caution with this exercise as there will be some rotation occurring through lower spine.

Windshield wipers – Lie of your back and lift your legs straight up into the air to form a 90 degree angle. Now, keeping your left leg straight up at 12 o’clock, lower the right leg out to the side (to 3 o’clock) and try and bring it down to the floor and back up to the starting position. Perform 10 reps on the one leg and then do the same for the other. Be sure to keep your core tight and lower back pressed to the floor. This will build strength and stability in your abs as well as mobility in your hips and groin.

READY FOR A CHANGE?

How much has your exercise routine changed in the last 10, 15 years? Are you still doing the things that your high school phys ed teacher or coach had you doing? News flash: things have changed. Just as technology is constantly evolving – just think, your cell phone strictly was for calls 15 years ago - so too is the science of exercise. Yet far too many people are doing the same routines they did decades ago. And then they’re the ones who complain that they’re not seeing results and that they’re bored. Or worse, they’re injured.

I often tell people: 10 years ago not only did I not do a lot of the exercises that I do now, I probably would’ve laughed at most of them, thinking they were not challenging, useless or just plain ol’ sissy stuff.

Back then, like a lot of guys, all I wanted to do was load up the bar, go heavy and make my muscles bigger. My routine has evolved - just as the science of exercise has - and as a result I’m probably more fit at 45 than I was at 25.

Can I lift as much weight as I did 10, 20 years ago? No. But tell me why I need to squat 500 pounds or bench 350. Now, you’re just as likely to see me tossing or slamming a 10 lb. medicine ball, twisting with a resistance band or doing push-ups on a Stability Ball as you are to find me bench pressing.

For me it’s no longer about absolute strength (i.e. maximum lift) and building the mirror muscles, big pecs, biceps and triceps, etc. In the last 15 years or so, the trend in exercise is more toward “functional training,” which is all about multi-joint, multi-planar movement, with an emphasis on core training. My routine doesn’t include a lot of isolated movements like biceps curl or triceps pushdowns. Those exercises will build strength and muscle and they definitely do have a place in a routine. They’re just not the focus of my regimen.

Now, if your primary goal is to have bigger arms, by all means, curls and pushdowns should be included. But for me, they only complement the bulk of my program, which is going to be more full-body, integrated movement. You won’t find me – or my clients - on too many machines. Why? Most of them aren’t functional. They don’t translate to everyday activity. For instance, the leg extension machine remains one of the most popular in the gym. Sure, it will isolate your quadriceps and give you a nice burn. Again, it has its place. But tell me, when in life you are going to be asked to do anything to close to being seated and extending your leg against resistance.

Think about it, you’ll never do anything with your legs while your hips stay in a fixed position, totally uninvolved. It’s not an INTEGRATED movement, therefore it’s not functional. Squats, on the other hand, are totally functional. Your quads, hamstrings, hips and glutes, your trunk, even your lower legs, all are working in unison. And as long as you plan on getting up and down from your chair, couch or toilet, you’re going to be squatting the rest of your life. Squats are functional.

So, in general, get off the machines and get on your feet. That’s another component of functional training: feet on the ground. Why? It’s how we live. And you’re going to involve more of your stabilizer muscles through your trunk and hips. Occasionally, I do seated lat pulldowns, but more often I do them standing at the cable crossover machine. Sink the hips but stay upright through the torso and not only are you working your lats, your core remains engaged as you fight the pull back toward the weight stack.

Staying on our feet, incorporate some lunges, not just to the front (sagittal plane), but also to the side (frontal plane) and diagonally (transverse plane). We don’t function in life in linear fashion, do we? No, we’re constantly moving in different directions. In order to maintain that ability, that mobility, you have to train in that fashion. Get the hips and those shoulders opened up. Lengthen the abdominal muscles, the hamstrings instead of doing exercises that shorten them. Add some unilateral exercises to your routine and do one-legged bodyweight squats sitting down on a bench or a chair. Ditto with deadlifts holding a dumbbell.

The key to being fit are two things: consistency and variety. Your body adapts to the same routine and it – and your mind – will become stale with the monotony. You’ve got to mix it up and shock the muscles. But before we worry about variety, let’s get some consistency. Who’s with me?

Make a plan, set some goals and write them down. If you have a hard time keeping yourself accountable, tell your spouse, a sibling, or a good friend to hold you to it. Say it: I’m going to work out at least three times this week. I’m going to work out at least three times this week. I’m going to lose five pounds in the next two weeks. You can do it!

I’ll be posting information and tips that can help you achieve your goals. Stay tuned!