Month: January 2016

“Do your duty and a little more and the future will take care of itself.”—Andrew Carnegie

The above quote captures the notion of “be your best today; be better tomorrow.” Our lives improve incrementally. We can never stagnate. We need to grow; to adapt; to change.

The basics of life are easy—breath, eat, sleep, etc. Living life to its fullest is more challenging. Living live with Purpose takes effort and focus. Recognizing our Purpose is difficult. Most never fully realize the Purpose to which they have been given. Our challenge is to live each day intently. We need to live beyond ourselves. We live beyond ourselves by realizing that we are not the center of our worlds and that the world is a better place when we give—when we add value—rather than simply take. (NOTE: I did not write “rather than take”. There are times in life when we need to take—not out of entitlement but necessity. In addition, we need mentors, teachers, etc. We do need to take in order to develop. We take, however, only with the expectation that we will multiply what we have been given and share with others.)

The concept of “well-centeredness” is easy. The implementation is what is difficult.   Life happens. Life is not easy. We are easily distracted and led off course. We need to practice the skills—the discipline and habits—that keep us on course.

The techniques for staying on track are, not doubt, individualized. One tool that we can all implement on a daily basis is to keep a journal and take time every morning to set goals for the day, to plan, and to set our minds on a course for the day. How we do so is a matter of personality. The key is to just take some self-time in the morning before we start our day.

Taking this time in the morning is not always easy. I know that. [My day typically begins with a 4:20 AM alarm (followed by a battle to temptation to hit the snooze), feeding the pets and taking the dog out, exercise, making lunches and packing backpacks for school, eating, showering, dressing, getting the kids up and off to school, and commuting an hour-plus to work. Somewhere in there, I have to find time to get myself centered.] We need, minimally, a few minutes to breathe and focus ourselves.

I can’t effectively approach the day if I don’t consider my spiritual, physical, intellectual, emotional, and social dimensions. My workout may be solid, but starting the rest of the day rushed and hurried just sets a course for me to me irritable, impatient, and unproductive.

We need to be intentional with our day. We don’t need to make big changes each day; we just need to direct our course and move forward. We need to dream big, but if we don’t act on our dreams, they don’t become reality.

The dimensions of well-centered fitness are not isolated. They are interwoven like an ever-changing tapestry.   We cannot thrive in one dimension without the other [e.g., our relationships (social dimension) are affected by our view of the universe beyond our self (spiritual), our health (physical), our interests and knowledge (intellectual), and our emotional state.]

Be intentional. Carpe momento!

The word, “diet”, is so poorly used in our society. “Live today for tomorrow we die-et.” “Diet is ‘die’ with a ‘t’.” Etc. We have been trained to see diet as a negative. Diet is only considered when talking about weight loss.

Truth be told, diet is all about what, when, and how much we eat as a lifestyle. Diet is NOT the latest fad published by some “expert” whose only credential is training a “celebrity” or getting a book published.

I am a binge viewer when it comes to television. We cut the cable several years ago and now rely on Netflix and Hulu Plus for most of our programming. I watch most of my television on my iPad while doing my cardiovascular exercise at home. Having binged my way through seasons of The Walking Dead and Supernatural, among others, I recently came across My Diet is Better Than Yours. Minutes into the first episode, my blood was beginning to boil. Not only are the so-called “experts” without credential (if they have degrees or training in nutrition and exercise physiology, they don’t share them), but even the clients quickly pick up on how crazy their methods are (for the most part). Now, it is not my intent to bash the show here, but–I have only seen the first two episodes, the producers may actually expose the quackery as the show goes on–the show has helped to reinforce my confidence in the real professionals who keep diet honest and simple.

A full education on a healthy diet is beyond the scope of just one blog post. I will likely be prompted to rant on the subject numerous times in the future. Today, I just want to emphasize how fundamentally basic the concept of diet can be. Yes, there are much more refined details, but, at the heart of the matter, there are three diets: hypocaloric, eucaloric, and hypercaloric. You are either consuming sufficient calories to maintain your body weight (eucaloric), consuming fewer calories than you are burning and losing weight (hypocaloric), or you are consuming more calories than you are burning and gaining weight (hypercaloric). Of course, losing body fat and/or gaining muscle is not as simple as just being hypo- or hypercaloric, but this is where we start.

After establishing whether we need to be hypo-, hyper-, or eucaloric to meet our goals, the biggest consideration now is what do we eat? I have two sources that have heavily influenced my response to this question: 1) Covert Bailey and his book Fit-or-Fat, and 2) a number of knowledgeable scientists and practitioners. I say “scientists and practitioners” because I don’t know that I can rely on those who are one but not the other. I prefer to get information from people who are educated and have practical experience. Two individuals who stand out in the area of performance nutrition (though certainly not the only sources I could name) are Drs. Mike Israetel (Renaissance Periodization) and John Berardi (Precision Nutrition). Both of these guys and the other professional diet coaches working with them are scientists and athletes. I am constantly “stealing” lecture content from Dr. Israetel (who is also an Assistant Professor of Exercise Science at Temple University). His content is matter-of-fact and as simple as it comes.

I have long applied Covert Bailey’s Target approach to nutritional selection. Briefly, the concept involves a target divided into four quadrants. Half of the target emphasizes fats (meats and daily). Half emphasizes fiber (fruits/vegetables and breads/grains). At the center of the target (our goal) is high fiber/low fat–simple as that. The best approach to maintaining a healthy weight is to select foods that have low fat and high fiber—thus, fewest calories per volume—and are less processed.

Dr. Israetel et al. simplify the concept of “macros.” Macros are proteins, fats, and carbohydrates—our primary fuel sources for physical activity. I will avoid the possible variations and keep my summary as simple as it needs to be. While the precise macro targets are debatable, I find the following breakdown to be sound. One should first set his/her macro targets and adjust according to the specific goal (i.e., to be hypo-, hyper-, or eucaloric).

Protein. While protein needs are varying according to activity level and body composition goals, a recommendation of 1 g per pound of bodyweight is safe and easy to use.

Fats. Fats are a necessary nutrient and trans- or saturated fats should be avoided. A solid recommendation for fats is 0.3 g per pound of bodyweight.

Carbohydrates. Carbohydrates are the macro with the greatest wiggle room. I like to start with a target and adjust according to my goals—e.g., if I am wanting to lose fat, and I am not, then I adjust down accordingly; if I am wanting to gain muscle, then I adjust up. So, based upon activity level (credit: Mike Israetel):

For sedentary individuals or on non-training days          <0.5g per lb body weight

Light workout days (<1 hour per day)                             1.0g per lb body weight

Moderate workout days (1.5-2 hours per day)                1.5g per lb body weight

Hard workout days (>2.5 hours total per day)                 2.0g per lb body weight

Following these guidelines and selecting healthy food choices (remembering fruits and vegetables, healthy grains, limited starches, avoiding processed and packaged foods, etc.), “dieting” becomes easier. Now, if you desire a bodybuilder physique (first understand that such a level of lean body composition is rarely maintained year-around) more refinement might be required of the diet, and one might consider the services of a diet coach.   The keys to maintaining a healthy body composition (Please, can we stop using phrases like “weight loss”? We should not look at numbers on a scale—unless you are an athlete who must maintain a weight-limit, we are still looking at body composition!) are consistency and habit. Make small, sustainable lifestyle changes and avoid fad diets!

Yes, I have over-simplified diet, but, if we start with the simple basics, we are more likely to see success.

Special thanks to those who have educated me and continue to educate me. I pass along this knowledge that those reading this might avoid being suckered by the plethora of misinformation that is out there.

Thanks to Sally Roberts and Sandi Griffin for the following quote:

When life gives you lemons, you ask for something high in protein.

Stepping aside from my title issue to answer a question from a friend. He asked me: “running v. walking.”

First, whenever asked about which mode of exercise is better, my response is always: “Which activity do you like; and which activity will you do?” ‘Cause honestly, any activity is better than no activity.

When it comes to running or walking for exercise, the answer is no different. Now there may be physical limitations that might preclude someone from running. That is an entirely different matter. To answer my friend, I will make the assumption that one is physically able to do either, and we are simply weighing the options.

Is one superior to the other? This depends on a number of factors and, of course, personal preference.

Most everyone can walk, even with some minor physical limitations. So, from a ease-of-doing perspective, walking is a great exercise. Running requires more skill, and one’s ability to run may be affected more by physical limitations.

If you are able to walk, you should be walking as much as possible! This brings us to a distinction between “exercise” and “physical activity.” Physical activity is defined as any activity above resting. Exercise, on the other hand, is a subset of physical activity that is performed for the intent purpose of improving one’s health, performance, or physical appearance (i.e., body composition). We should make every effort to increase our daily physical activity—park farther from the doors to work or the store, walk rather than drive when it is feasible, take the stairs instead of the escalator/elevator, etc. Walking is convenient and doesn’t have to involve breaking a sweat.

Now, when it comes to exercise…. This is where I like the phrase “opportunity cost.” We have limited opportunity to exercise on a regular basis—some more than others. We need to be intentional with our exercise and do as much as possible in the time we have available. So, when it comes to running v. walking, running is a more effective use of time. It isn’t completely accurate, but a rule of thumb is that, for the average person, for every mile of distance (running or walking) one burns approximately 100 kcal. So, if my goal is to burn 200 kcal in an exercise session, I can burn 200 kcal running for 15 minutes at a 7:30 min/mile pace or walking for 30 minutes at a 15 min/mile pace. If, overall, caloric expenditure is the primary goal, then it is really a matter of available time. Since time is one of the most common objections to exercise. Running might be most appealing.

Caloric expenditure increases as we increase the level of difficulty. So, if one must walk, walking up hill will burn calories faster. This is a reason I like treadmill work. Yes, it can be boring, but I don’t have to spend as much time exercising if I crank up the elevation. The strain on the joints will be less and the calories burned will rack up much faster.

Running does engage the muscles differently and does actually burn calories at a faster rate. There is also a bit more of an “after-burn” (i.e., calories burned post-exercise, during recovery) running versus walking. There are numerous proposed rates of caloric expenditure, the potential variables are likely a bit overwhelming. Probably, one of the better rule-of-thumbs to use is 0.66 kcal/mile/lb. If the goal is fat-loss, then the best gauge is whether you are losing weight at an appropriate rate (1-2 lb per week).

It is often brought up that we burn fat at a greater rate at low intensities (and carbohydrates at higher intensities—we call this the “crossover effect” in exercise physiology). While there might be a difference in the source of energy during running v. walking, in the end, it is total caloric expenditure relative to caloric intake that is most important. Remember, we can burn more calories in a shorter period of time running.

Another consideration in the running v. walking debate is performance goals. If one desires improved fitness as measured by maximal oxygen consumption (VO₂max) then intensity matters. Higher intensities place a greater stress on the cardiovascular system and promote greater adaptations. The good news is that the same intensities can be achieved running or walking. What intensities (determined by speed and elevation) are appropriate are individualized and relative to one’s current health and risk factors. Intensity is most easily monitored when exercising on a treadmill. It is more challenging to effectively overload the cardiovascular system walking outdoors as you become more fit, but it is do able.

So, other than time, it would appear that the question of whether to walk or run is a matter of personal preference. There is one (at least one) further consideration. That is the risk of injury. Running is more impacting on the joints. is also involve more eccentric contraction of the leg muscles (i.e., muscle contraction that occurs as the muscle lengthens; greatest when running downhill), which can lead to greater delayed-onset muscle soreness (that sudden onset of muscle soreness experiences a couple days after the activity). These can make running less desirable for some who are more prone to musculosketal injury.

I often want to pull my car over and correct runners’ form. I see a lot of running styles, most of which are less than most efficient. In some cases, the runner would be much better off walking at the same pace. (A major biomechanical difference between running and walking is in the mechanics of the foot contact.) Technically speaking, one is running when there is a period of time during which neither foot is in contact with the ground. During walking, one foot is always in contact with the ground. As a result, vertical ground reactive forces during running, i.e., the forces on the joints at the point of impact, are roughly twice that of walking. So, form matters.

In the end, it is your goals, physical abilities, and time-constraints that will determine whether running or walking is better for you. Either way, do something and do it often. If, like me, you have small windows of opportunity to exercise. Take advantage of as many windows as possible and enjoy the accumulative effects of exercise. Better a little bit of exercise than none at all. You might not be able to go on long, daily walks or runs, but maybe you can run/walk twice a day (e.g., before and after work). Maybe you can find more opportunities to walk during the day (e.g., walk down the hall at the office and actually talk to someone face-to-face instead of e-mailing; regular work meeting might be conducted walking instead of sitting at a conference table, etc.).

Too often I sit at my computer reading during my office hours at work. There is a treadmill right behind me. I need to take my own advice and read while walking on occasion. Every calorie burned is a step toward my own body composition goals.

So, run or walk? Do what is best for you. Just do!

Be your best today; be better tomorrow!!

I recently asked my friends on social media for ideas for this blog. My intended request was for topic ideas. The first suggestion came from my father: “Change the name.” This is hard, because I respect my dad and, even as adult-children, one wants to please his parents.

So, this could, perhaps, be my last blog post under the current domain name. I am searching my heart for what might be the appropriate course of action and possible alternative title.

Carpe diem is, of course, a common phrase in our culture. Who hasn’t seen Dead Poet’s Society and Robin Williams famous scene “Oh, Captain! My Captain!”? It is at the heart of the message I want to deliver through this blog. Personally, I need to remind myself daily to go out and seize the day—to be my very best and work hard to be better tomorrow. So, if I need reminding, I trust there are others out there, as well.

My father’s objection is not with the Latin phrase: carpe diem. It is with that middle word. I do not intend for “the word” to be vulgar, though, I did choose it because it is a bit edgy. I now realize that it may be offensive to some. Causing any offense is contrary to the intent of this blog and the desires of its author. So, I am put in a bit of a conundrum. As an adult-child, we are forever bound in our desire to please our parents. So, here I sit pondering this challenge.

I was deliberate in naming this blog.   “The word” is intended as a nonsensical intensifier–injecting American slang into a Latin phrase is itself nonsensical. I wanted the title to emphasize daily change and being one’s best today, while working to be better tomorrow.  I wanted to encourage the reader to go out and seize the heck out of the day. To help myself and other reach for extraordinary heights; to not live each day as a routine. I wanted to make clear to everyone that every sunrise is an opportunity to do something spectacular. Am I being vulgar? Perhaps.   (There are far worse American slang words I might have injected.) Is it my desire/intent?  Absolutely not.

Most important to me is the message. I need that message every morning. I don’t want to celebrate the ordinary. I want to celebrate the extraordinary that is in each and every one of us. I am using the off-color language to make a point.; to underscore the importance of the message and light a fire under you and me. Can I do this with a different title? Most likely. The challenge for me is to answer to the question of whether I risk offending (especially my dad) to underscore the message; or will this be the last post at the current URL, and the message will appear under a new moniker and domain name??

Whatever comes of this, be extraordinary, today. Be your best today; be better tomorrow!

Carpe…diem!!

 

So, how do you use social media? Personally, I find it roughly equally rewarding and frustrating. It really depends on who posts what. Overall, it has been a great way to connect and keep connected with a diverse group of “friends.”

I find that there are two extremes of social media user. Those who post “warm and fuzzies” and those who are always ranting against something or someone. O.K. Maybe there are a few in-betweens. Still, social media can either feed our souls or it can fuel our cynicism and negativity.

What do you post?

Are you one who shares uplifting quotes and memes? Or are you constantly complaining about politicians, celebrities, sports teams/coaches, etc.?

How you feel after a session of scrolling and commenting should be an indicator of the worth of social media in your life. Do you feel uplifted and encouraged? Or do you feel agitated and/or offended?

There was a time when social media fed by cynical side. It was almost fun to have heated discussions. With many close friends that wasn’t such a great problem. It was “all in fun”, after all. In time, however, I found that my cynicism and poking the hornet’s nest was having a negative affect on some of my friends and me. If I wasn’t careful, it was a vicious cycle of negativity. It was depressing. I needed to change.

At the time, I had a business that was struggling. I was discouraged. I was frustrated. I was really down. Sharing my discouragement didn’t help. Venting was unproductive. So, I changed my approach. Instead of complaining, whining, or otherwise, I decided to take the George Costanza approach (from Seinfeld)—to do the opposite. When I needed encouragement, I decided to be encouraging.

If you were to follow my posts on social media, you would probably be able to pick up on my emotional state based upon my posts. An inspirational quote? I am probably needing a little self-motivation. “Carpe friggin’ diem”? “Be your best today; be better tomorrow”? These are for my benefit. (If fact, this blog is for me.)

This approach has drawn me toward more encouraging people. I have become “friends” with numerous people I have never met because I love their attitude. They feed my soul.

I struggle, now, with negative posts.

We are in a presidential election year in the U.S. The posts can get downright ugly. It is tempting at times to chime in and speak my mind. I am learning, however, to refrain. My tongue gets a little bloody some days. But, I like what Sean Stephenson (the “3 Foot Chef”, www.seanstephenson.com) shared in one of his “One Minute with Sean” videos. He pointed out that our attacks on candidates we don’t like only serve to draw further attention to said candidate. If we really want our candidate to win appeal, we should focus on his/her positive traits. He is right. There is too much divisiveness in politics—in all of social media for that point.

Politics and religion divide us. Sports divide us (though I secretly enjoy the memes poking fun at teams other than my Steelers, Pirates, Penguins,…). Now, some polite discourse on social media is appropriate, but if we really want to add value to others, we should seek to make the majority of our posts uplifting.

I love the benefits of social media. Having lived in numerous states, I have friends all over. As a professor, I can keep in touch with former students as the graduate and become a peer and a friend. Through mutual friends, I have connected with people who add value to my life and I have never even met them. I am closer friends, now, with ol’ high school classmates than I was back in school. It is great!

If you use social media, use it to add “crazy value” (a phrase I have picked up from Coyte Cooper on Facebook—“Make Your Mark”; http://www.coytecooper.com/) to the lives of others. In turn, you will reap positives of your own. Mahatma Gandhi suggested that “you must be the change you wish to see in the world”. If you want to be happy, start by encouraging someone else. Most certainly, there are others who are struggle like you (many probably more so). So, seek first to brighten the world of those around you, and very soon, your world will brighten.

Carpe friggin’ diem!

Statistically, we are all “average” when we consider the multitude of measurable traits. We are either above or below the median on any given trait. For most, we can’t significantly affect where we fall on the bell curve; for these, it doesn’t matter a hill of beans whether we are above or below—height, weight, age, etc. But, where we can have an affect, do we choose to settle for average or do we choose to be extraordinary?

There is something at which we can be the best. We’ll never know, though, if we settle for the median.

Be your best today; be better tomorrow. This mantra calls for constant improvement.

You and I are unique. Even if we have a sibling with identical genes, we develop based upon a unique set of experiences (spiritually, physically, intellectually, emotionally, and socially). Think about that. There is no one like you! Even if science were to perfect genetic cloning, there could be no replication of you. The genes might be the same, but every event from the moment of conception shapes you—your mother’s diet, emotional state, stresses, etc. all affect fetal development. From the moment you are born, experiences begin to shape you. Your identical twin or clone will not have the same scars (physical or emotional).   Your body formed by physical experiences (diet, exercise, etc.). Physiologically (and philosophically), I find this totally fascinating! There is NO ONE like you or me!

We are unique. So, why do we ever consider ourselves inferior to another?? Sure, everyone is better at something, but, certainly, there is more than one thing at which we are above the median. And, there is more than one thing at which we can excel, if we put in the effort.

Find a passion and grow in that area. Find just one area of your life in which you want to be the best and pursue it daily.

No one becomes the best over night. Everything takes effort and commitment.

Be your best today…. Never settle for less.

Be better tomorrow. Baby steps. Do the things today that will prompt improvement. Work hard at the things about which you are passionate. And, likewise, approach that in which you are below average and seek daily improvement.

Lasting change is incremental. Habits form over time. We are adaptable beings—capable of change. You, alone, shape who you become.

Above all things, grow as a person and add value to the lives in which you come in contact. Be the best you. Don’t settle for average.

Be extraordinary. Carpe friggin’ diem!

“Perfection is not attainable, but if we chase perfection we can catch excellence.” –Vince Lombardi

 

I see two extremes in social media–extreme negativity and extreme positivity.  Rarely much in between.

Every day, we have a choice whether we want to brighten the world around us or drag others down into our darkness.  I am learning to approach the day, not with the emotions with which I start the day, but rather with the emotions I want to experience throughout the day.  I am a cynic by nature.  It is very easy to latch onto the negatives.  It takes effort to be encouraging.  However, like the overcoming of inertia, once we begin down that path, the easier it gets.  Momentum picks up and our light takes on the energy of those around us.

I have friends who have suffered great loss and/or suffer daily with great pain.  I look forward, however, to their enthusiasm at the start of the day.  One friend, for example, suffers from severe chronic pain.  Rarely a day goes by that she doesn’t post some bright smiley-face meme telling us all to have a great day.  It is such a stark contrast to those who post nothing but what is wrong with the world.

This blog is so much more for me than for anyone who might read it.  I am making a choice to say they things I most need to hear.  If I choose to go with my natural inclinations, I am likely to rant and complain.  If I choose to share self-encouragement, I put myself and, subsequently, others on a path to a brighter day.  Either way, the result is contagious.

So, as we spend our time in social media, let us approach our interactions from a positive perspective.  Sean Stephenson, a bright light who I recently discovered (Check out is One-Minute With Sean posts on Facebook.), recently pointed out that our negative comments about politicians only serves to draw further attention to that person.  If you support a particular candidate, as we approach the upcoming primaries and presidential election her in the US, tell me what you like about said candidate rather than tear down his/her opponents.  Likewise, if something angers you about someone or something, don’t voice negative words.  Present a solution.  Direct yourself toward something positive.

It isn’t easy.  I am writing this, not because I do it so well; rather, I am writing to myself, because I struggle daily.  The choice is ours (mine).  Will we be a source of light and encouragement, or will we add to the doom and gloom?

Carpe friggin’ diem!!

So, here we are, two weeks into the New Year resolutions.  How are they working out for you?

Personally, I am not a fan of New Year resolutions.  I try to promote daily improvement.  Why wait for a new calendar year to make changes.  If you make resolutions, great!  If not, I hope you are making daily efforts toward self-improvement.  Be your best today; be better tomorrow!!

I LOVE the movie What About Bob?  Bill Murray and Richard Dreyfuss are hilarious.  But, there is a great lesson in this movie.  I use the movie in a course I teach called “Exercise Motivation & Adherence.”  The lesson in What About Bob? is…BABY STEPS.  The best route to big change involves small steps.  Baby steps to weight loss.  Baby steps to better relationships.  Baby steps to learning.  It is amazing what we can accomplish in small, incremental steps.

If you buy into my concept of “well-centered fitness” try this for me: Write a goal for each of the key dimensions–spiritual, physical, intellectual, emotional, and social.  Better yet, make this a vision statement for each dimension.  Write ’em down.  Keep ’em somewhere visible.  Once you have written them down, take steps daily toward accomplishing them.  Make sure to make your steps small and sustainable.  Success begets success.  Make them ridiculously easy to accomplish and nearly impossible at which to fail.  The catch is that these small changes need to become daily habits, and you need to build on these.  Trying to lose body fat?  What are small things you can do daily?  Want to educate yourself in a specific area?  Explore ways to add to your knowledge daily.

I like beer.  I don’t drink a lot of beer, but I like the taste.  I love living in the Pacific Northwest and experiencing the many difference styles and flavors.  A few years ago the IPAs started to accumulate around my middle.  Beer became one obvious baby step toward losing body fat.  I quickly found that light beers tasted horribly (or, better, lacked any taste).  So, we began looking at the calorie content in beers.  I soon learned that for each ABV (% alcohol by volume) labeled on the beer, there were 30 kcal per 12 oz bottle.  Many of those IPAs I liked had upward to as many as 8% ABV–240 kcal!!!  Ouch!!  So, we experimented and found our sweet spot to be between 4.5 and 5.5% ABV.  Low enough in calories and high enough in taste.  The weight dropped off.  Now anything above this range tastes too strong.  We have also discovered an increasing number of “session” beers (less than 5% ABV) that are simply awesome.  Session IPAs taste pretty damn good to me.

These are numerous other examples of small changes you can make. The point is: small changes add up and become easier to maintain as time passes.  The compounding effect of making small changes is tremendous.

Over time, I will be sharing ideas of to make our lives more “well-centered.”  Yes, ours!  This is really my journey.  I am hoping that you will come along for the ride.

Start today!  Carpe friggin’ diem!

 

Those who know me know that I love the sport of wrestling.  I was probably one of the worst three-time letter winners out of the state of Pennsylvania, and at 6’5″ I am more of a wrestler trapped in a basketball player’s body, but the sport means more to me as I have matured and can see how it has helped to form me.  As a parent, I take great pleasure in watching my 10 year-old son wrestle–win or lose.

So, having a love for a sport that so aptly fits my “well-centered fitness” concept, I love when I see stories such as the following:

http://khak.com/iowa-high-school-wrestler-forfeits-to-honor-opponent-who-died/

High school boys are just not naturally wired for selflessness.  No one wants to lose.  Here, though, is an example of the greatest strength that an athlete can demonstrate–compassion.  For this athlete–and most certainly his parents, coaches, and team–this is the most impressive statistic in his win-loss record.  Years from now, few may remember his record, but everyone will remember this loss as one of his greatest victories.  This is to me why we sign our kids up for sport.  We always want our kids to win, but sometimes the greatest win is the tie they lost.

In my opinion, Amed Castro-Chavez was the most valuable wrestle in that single loss.  Talk about carpe friggin’ diem!

I see a lot of confusion, misuse, and misapplication of terms in the media about fitness. Recently, I was asked about “burst training”, have seen the term “strength” misapplied, and am frustrated by the increased use of “metabolic.”

To be clear, there are five components of physical fitness: cardiorespiratory, muscle strength, muscle endurance, flexibility, and body composition. Muscle strength is one’s ability to life a maximal weight for one repetition. Muscle endurance is the ability to repeat contractions or sustain a contraction. Big difference. Strength training, then, is (by definition) lifting heavy weights for few repetitions–usually fewer than 5. “Metabolic circuits” are, by definition, NOT strength training activities. Arguably, they are also not training for the cardiovascular system. Great perhaps for general fitness, but not much for strength or cardiorespiratory fitness (imho). Great for the time-constrained. I believe the promotion of “metabolic circuits” or complexes for fat-burning is hype.

Resistance training (note, this is a more correct term for lifting things heavier than nothing repeatedly) of any kind burns calories, though relatively few. The effectiveness on resistance training is in increasing the amount of lean tissue in the body, which increases one’s basal metabolic rate (i.e., the calories that one burns at rest) and in increasing the “after-burn” the calories that are continued to be burned post exercise. The key here is volume–how much weight is lifted for how many sets of how many repetitions. It doesn’t matter so much whether the weight is lifted in single repeated sets or complexes (e.g., metabolic circuits, super sets, etc.–there are a lot of catchy terms for these). Lift weights and restrict your caloric intake, and you will lose fat.

The concept of burst training or metabolic circuits is largely based upon Tabata training (8 repeats of 20-second high-intensity bursts followed by 10-s recovery–4 minutes) which is performed on a stationary bike (or possibly a treadmill). This has been shown to affect VO2max, but repeated air squats or burpees are not that same.

If you want to build strength and muscle mass, lift weights accordingly. If you want to improve your cardiorespiratory fitness (i.e., VO2max), perform aerobic activities at an appropriate intensity level (ideally, mixing high intensity interval training with long duration training) to adequately tax the cardiorespiratory system. If the goal is general fitness and you are are constrained by time, consider exercise complexes (metabolic circuits, if that is what you want to call them), but understand that impact on your fitness will be limited.

If you want to build strength, muscle endurance, VO2max, and lose fat, your best bet is to structure you available training time accordingly. Increase you number of training sessions rather than trying to condense everything into fewer, longer sessions at the gym.

Fitness professionals like to use marketing and branding to sell their services. For the most part, nothing is really new. Science is teaching us how to better manage exercise, but, otherwise, there isn’t much new. Fancy words are sometimes just lipstick on a pig. There are no short-cuts. There are no secret lists of foods to eat/not eat or special exercises. There are just the principles of good nutrition, overload, specificity, and progression. Maximize your efforts at getting fit and minimize the hype.

Set your goals and achieve them!