Month: July 2019

I have seen a number of advertisers recently claiming that their protein product can “grow muscle”. These are intended for older adults and suggest that their products can counter the age-associated loss of muscle mass without exercise. While some protein supplements may be superior to others and protein is important for maintaining muscle, one needs to recognize the most important factor in maintaining (let alone gaining) muscle tissue—physical activity. Specifically, it is the quality and quantity of physical activity that will affect muscle mass as one ages.

Muscle has high energy demands. Hence, the body is inclined to lose muscle tissue it is not using. It is also less inclined to add muscle without the right conditions—overload and a hypercaloric diet. This is the basic principle of reversibility—“use it or lose it”.

The type of exercise is important for maintaining (and gaining) muscle mass as we age. As the tendency is to shift to more aerobic (i.e., “cardio”) exercise as one ages, there can be a significant loss of muscle mass, even when one is exercising frequently. It is simply not efficient for the body to carry excess weight during endurance activity. (How many marathoners look like they train regularly with heavy weights? Certainly, zero at the front of the race. There are some who manage a level of success in both strength/power and endurance sport—e.g., Alex Viada, The Hybrid Athlete—but this require very specific exercise programming.) This is why slow-twitch (endurance muscle) has a limit capacity for hypertrophy and the initial gains one sees with weight training are neurological (e.g., improved motor unit recruitment and motor control) and hypertrophy appears more significant after many weeks of training. It is all about using protein wisely. Thus, for most, gaining muscle is hard (and, thus, losing muscle is easy).

One cannot grow muscle without an appropriate stimulus. Protein is absolutely necessary, and quality of protein is important, but diet alone will not significantly preserve muscle mass. One has to engage in some heavy lifting. Now, for those how are less inclined to strap on a weight belt and squat a high percentage of their 1-RM (or who don’t care to know what a 1-RM is), it is not important to lift weights, per se, to maintain muscle. It is most important that the muscle be stressed under a heavy load. This can be accomplished (though one should not expect to maintain as much muscle as one ages) by maintaining a more strenuous lifestyle that includes intense activities such as vigorous yard work and household chores, as well as challenging recreational activities (e.g., hiking and biking).

Retirement is associated with leisure—hence, a decrease in strenuous physical activity and an increase in recreational activities. As such, we tend to see the most rapid loss of muscle after the age of 50. There are certainly some hormonal and, perhaps, genetic contributions, but, most specifically, this is associated with the distinct changes in the nature of one’s physical activity. I am increasingly convinced that our exercise should shift, as we age, from cardio to strength training (unless, of course, one is a strength/power athlete whose early focus was on building muscle mass and strength with near complete neglect of the cardiorespiratory system). Cardiorespiratory function is much easier to maintain than is muscle strength and hypertrophy. Thus, a weight training program is recommended for all ages, and it is never too late to start. It need not involve hours a day at the gym, but it required a bit more an supplemental protein to maintain a healthy amount of skeletal muscle.

Be your best today; be better tomorrow.

Carpe momento!

A friend recently asked if gardening and yard work were exercise. I responded with the technical definition that exercise is physical activity performed for the purpose of improving one’s health, performance, and/or appearance. My friend asked: “even if it is 5 miles pushing a gas mower to get the back yard done and another 5 miles to do up the front and side yards outside the fence. Helping the husband load 3400 pounds of scrap metal from his business and unload it at the salvage yard.” I have to say, my friend is doing far more physical activity than most of us do for exercise.

Exercise is important, but it is more important to be active. Why do I not like the phrase “functional training”? I think my friend’s activity best sums it up. First, all exercise should be functional. Above all, going to the gym to push a prowler sled is plain stupid, if you are going to return home to jump on a riding mower. All training is “functional” when it improves one’s ability to perform the activities of daily living—which all exercise will do when the overload principle is properly applied.

Strength and conditioning coaches prepare athletes to better perform in sports. Likewise, exercise for the nonathlete should elevate performance. Don’t go to the gym and walk on a treadmill at a relaxing pace or consider a brisk walk to the coffee shop exercise. Exercise to make you walks and hikes more pleasurable. Exercise should make other physical activity easier. Now, if you are pushing a lawnmower for 5 miles and loading a ton and a half of scrap metal as household chores, exercise need not be a high priority. If you can’t push a lawnmower or load scrap, then, perhaps (or very likely), exercise should be a higher priority.

Exercise should—and, when properly executed, will—improve the quality of one’s life. If it is not, either you are at peak performance (unlikely for most of us) or you are not strategically overloading your body systems.

If you want to be “functional” about your training, boost your regular physical activity. You don’t have to go to the gym to mimic daily activities. Use gym time to prepare you for functional activities and do functional activities on a regular basis.

Be your best today; be better tomorrow.

Carpe momento!

“Do what you can to show you care about other people, and you will make our world a better place.”
–Rosalynn Carter

A Chicago news station shared a multiple-choice poll on Facebook asking which presidential couple the reader admired most. Glaringly (in my opinion) omitted from the selections was Rosalynn and Jimmy Carter. As a couple, now married for 73 years, no first couple can claim to be more (extra)ordinary. It is easy to forget that both Rosalynn and Jimmy are alive and active because they remain out of the spotlight, yet they continue to be active toward making the world a better place. I think the above quote speaks volumes and there is little more I can add.

Be your best today; be better tomorrow—make the world a better place in the process.

Carpe momento!

Image: https://www.wlwt.com/article/jimmy-and-rosalynn-carter-celebrate-73-years-of-marriage/28327701

“The majority of men meet with failure because of their lack of persistence in creating new plans to take the place of those which fail.
–Napoleon Hill

Failure is an essential part of persistence in achieving our goals. It is a process of learning what works and does not work.

Persistence is not pushing against a mountain expecting it to move. It is trying a shovel, then a pick, and then discovering dynamite. It is not giving up against obstacles until we find a way around, over, or through them.

If you want something, start with a plan. (Most fail because of a lack of any planning.) Adjust the as you go.

Failure is not a sign of defeat. It is a road sign on the path to success.

Have a growth plan and track the progress. If you are not growing, it is not a sign that you are not capable. Instead, it is an indication that the plan needs to be adjusted.

If you fall trying, make sure you are falling forward. Persist.

Be your best today; be better tomorrow.

Carpe momento!

To jump right to the answer, never (with some very rare exceptions). I very often, however, see exerciser who need to stop immediately what they are doing. Most of these are simply well-meaning folks who haven’t a clue what they are doing.

I believe that most people want to exercise, but they don’t know how. This is due, in part, to exercise professionals who want to seem scientific with intimidating words and phrases—like “metabolic conditioning” and “mitochondrial hypertrophy”. The reality is that the basic principles of exercise are quite easy. (Nothing too challenging about progressive overload and specificity.) It is the implementation that is hard. Learning, practicing, and mastering proper technique challenges us all.

So, when should one stop exercising? When they are wasting their time or, more importantly, when they are going to hurt themselves.

I have often heard the phase: “at least they are doing something”. That, of course, works in some situations, but the more I watch people “doing something” the less I want to see them “doing something”.

Some people get lazy with their technique and get habitually sloppy. Other people just haven’t had good teachers—they are self-taught or learned from the wrong people. Some lousy coaches talk a good game, but know very little. Some great coaches are simply uninformed.

I recently read a conversation between trainers about “altitude masks”. One is a well-trained, well-informed, effective coach. The other was someone I did not know, but who seemed well-educated—he certainly had an understanding of the bioenergy systems (i.e., glycolysis, lactate, ATP, etc.—the basic nightmare of any exercise science student)—though lacking in the fundamental application of his knowledge. As such, it is difficult to know whose knowledge to trust.

It is not enough to know how. One needs to know why. A good coach/trainer gets results. As an exerciser looking for a qualified trainer, it is not enough to find a coach/trainer who is in shape. I have seen a lot of in-shape people who were a whole-lotta stupid. On the other hand, my first mentor was a man looked like the last person who you would have any knowledge of strength and conditioning. Look for trainers who are educated and certified, but also experienced.

Bottom line: learn how to exercise and practice good exercise technique. The results of training are only as good as the effort put in. Stop exercising poorly and start training with a plan.

Be your best today; be better tomorrow.

Carpe momento!

“I know your deeds, that you are neither cold nor hot. I wish you were either one or the other!” (Revelation 3:15, NIV)

The greater my self-esteem, the more pathetic I see myself. I think that is the way it is supposed to be.

We live in a society that is in increasing need of affirmation and protection against offense. I am not okay with that, and I am sure to some that paints me as a bad person. However, I see myself as a good person that sees more of the “bad” in myself every day. It is not that I am pessimistic or self-effacing. I am realistic. I see my areas for growth.

In a “well-centered fitness” approach, this is to be expected. Growth approach an asymptote. We never quite reach perfection. Indeed, the closer we come to “perfection”, the farther we perceive ourselves to be.

Self-esteem is defined as “a confidence and satisfaction in oneself” (Merriam-Webster). Self-esteem can be a true or false confidence. Dissatisfaction need not be a lack of satisfaction. One does not lack self-esteem because on sees need to change. Self-esteem is a congruence between reality and Purpose.

I believe my confidence and satisfaction are not in who I am at this moment, but in who I am capable of being—who I am supposed to become. So, naturally, the greater the potential I see in myself, the more “pathetic” I will see my current state. This, in turn, drives me to change—to grow.

Be your best today; be better tomorrow.

Carpe momento!

“I generally keep my diet pretty healthy, but if there’s pizza, I’ll eat it.”
–Jaimie Alexander

I do love pizza. Really, who doesn’t? Good as it is, though, it is not the best for a lean physique to eat it too often. Sure, there are cauliflower or whole grain crusts, but no amount of self-talk can convince us that this really tastes good. So, we can yield to temptation and struggle with the subsequent guilt, or we can allow ourselves the occasional planned indulgence. The latter allows us the enjoyment without the remorse.

When we like food, we should enjoy it—in moderation, of course. If we are exercising intensely, we can certainly tolerate a few pleasure calories. We still need to be eucaloric to maintain weight, but with careful planning we can have our pizza. Certainly, when we are hypocaloric (i.e., trying to lose body fat), pizza should probably be off the table.

Enjoy pizza (and we are considering all indulgent foods, here) only on exercise days (preferable intense exercise days) when your body can benefit from the carbs. Sorry, but non-training days should be limited to vegetables.

When you enjoy pizza, maintain control. Buy by the slice or share with friends. (The latter is always better.) A large slice of pizza (18-inch pie) can be close to 200 kcal, depending on toppings and style. So, if you are going to eat pizza, go for quality—pizzeria, not boxed or cheap delivery. No regrets.

Healthy eating is about consistency, but it isn’t about self-torture. It is about good choices and balanced sustainable eating. An occasional slice (unless you are trying to get lean for competition) will not adversely affect body composition when included in an overall balanced eucaloric diet that is match to a physically active lifestyle.

Enjoy!

Carpe momento!

We all know that our biggest challenges in life can be simplified into just a few “easy steps”. Today, I am going to tackle vegetables. We have been told since we were kids to eat them. As adults, we still, however, favor less healthy and more calorically-dense carbs. So, here are three simple steps to getting more vegetables in your diet:

1. Buy them. Of course. You have to have them available, if you are going to eat them.

2. Prepare them. This takes little to no effort, as vegetables are best raw. If slicing them (or any other minor preparation is desired) buy them packaged, and all you have to do is open the package and access them.

3. Eat them. This may be the hardest step for most of us. I suspect a great deal of well-intended produce gets thrown away on a daily basis. If your food can spoil, though, that is a good thing. That means it is not laden with preservatives and chemicals that require a degree in Chemistry to interpret. Somehow holding the nose helped, as a kid. Try that, if you must. Over time, you will learn to love those vegetables you once hated.

In all seriousness, we should be eating more vegetables. They need not be fresh to be healthy. The least amount of processing, however, the better. Fresh vegetables can quickly spoil. (Though one might question how fresh they really are when shipped from far away and stocked on the shelves of the produce section of the local mega-grocery.) Buying local and in-season, is generally best. Frozen an actually be better in some cases. Vegetables that are quick-frozen can retain peak nutrition and will last longer than fresh vegetables. Canned vegetables can be fine, as well. Just watch for additives—including added calories.

There are countless ways to get more vegetables into the diet. Certainly, the best is to add them to the meal plan. Strive to fill half of the meal plate with vegetables. Add spinach and other greens to smoothies. (Sure, the green color might be a bit off-putting, at first, but the taste is barely affected.) Keeping frozen greens for this makes it even easier. Add greens to recipes. Adding of fist of spinach to eggs makes for a quick and nutritious breakfast (or anytime snack). Powdered “super greens” are a great addition to smoothies or protein shakes. Having a shaker bottle on hand with some super greens and whey protein provides a convenient snack should the hangries hit. All you have to do is add water and shake. Most importantly, have vegetables on hand for snaking. Make them easily accessible and desirable (without adding a lot of calories—e.g., celery and peanut butter is great, but don’t overdo the peanut better).

Vegetables (most) are nutrient dense, low in calories, and inexpensive. Eating them is a matter of habit. It might take some effort at first, but in a short time one can be off the processed snack foods and unhealthy carbs.

Be your best today; be better tomorrow.

Carpe momento!

“People who believe they have the power to exercise some measure of control over their lives are healthier, more effective and more successful than those who lack faith in their ability to effect changes in their lives.”
–Albert Bandura

The term, self-efficacy, coined by Albert Bandura, refers to an individual’s personal belief in their innate ability to achieve their goals. Self-efficacy is the product of our own actions. Taking daily action—having a growth plan—builds one’s faith in one’s ability affect one’s life. Self-efficacy is , then, a personal responsibility. We can fault others or blame our past, but the reality is that we own control of our lives. Embrace the opportunity.

Be your best today; be better tomorrow.

Carpe momento!

Honestly, I don’t know anymore what “Tabata” means. It is definitely not the IE1 protocol used in the 1996 study published by Izumi Tabata and colleagues¹. The IE1 protocol involved four minutes of exercise consisting of eight cycles of 20 seconds of all-out intense cycling (at 170% of VO₂max) and 10 seconds of rest. What is often coined as “Tabata training” (Perhaps, by Dr. Tabata himself? I have found no evidence of this.) is, essentially, high-intensity interval training (HIIT)—or, more accurately, high-intensity interval resistance training (HIIRT).

There is absolutely no way that the 4-minute workouts, labeled as “Tabata”, are equivalent to the IE1 protocol. (It is duly noted that the among the participants in the Tabata et al. study—Olympic speedskaters—some had to be withdrawn because they could not complete the protocol.) One-hundred and seventy percent of VO₂max is difficult (an understatement) on a leg ergometer (stationary bike). It is impossible to perform burpees and pushups and the like at such an intensity. So, it is unscientific (i.e., wrong) to equate 4-minute body weight workouts, labeled as “Tabata”, with the results of the 1996 study.

I have seen authors make the statement that “Tabata” can be performed using any exercise. This is simply not true (if the IE1 protocol is the standard). Indeed, cycling is probably the only mode of exercise with which the protocol can be replicated. Rowers, ellipticals, and climbers (e.g., Versa-Climber) may come close but the risk of injury is increased. The intensity of treadmills, stair-steppers, etc. cannot be changed quickly enough. It is certain that the bodyweight resistance exercise commonly used cannot come close to the prescribed intensity.

The IE1 protocol had a greater effect on VO₂max and anaerobic capacity than more traditional steady-state cardiorespiratory exercise, which makes it a very effective means of improving cardiorespiratory fitness. Body composition was not measured in the study.

HIIRT that is often called “Tabata” is effective exercise. The principle of specificity, however, remains. It is not the IE1 protocol and it will not significantly increase VO₂max (especially ultra-short duration workouts). HIIRT will, however, boost the metabolism and facilitate fat loss. I find the evidence to support this fairly substantial.

HIIT is effective for improving VO₂max. It is especially effective the higher the intensity bouts and the longer the duration. One need not approach the 170% of maximum prescribed by the IE1 protocol to see improvements, but it should be understood that 4-minute workouts will not be as effective as the intensity drops. It should also be noted that the IE1 intensity should be limited to highly-fit individuals with physician approval. Most of us would benefit from more 20:10 cycles performed at a lower intensity—and by including longer warm-up/cool-down periods—extending the workout to at least 12 minutes (preferably ³20 minutes).

Call it what you will, but know what you are doing and for what purpose(s) you are doing it. HIIRT “Tabata” is best prescribed general fitness—specifically fat loss. HIIT IE1 (or IE1-like) Tabata is best for cardiorespiratory endurance (improving VO₂max) and anaerobic capacity.

Intensity matters. Specificity matters. Putting a label on exercise does not affect its effectiveness. What is most important is that we do something. Of secondary importance is that we do something that is safe and effective. Further down the list is the catchy labels we can put on the exercise we do.

Be your best today; be better tomorrow.

Carpe momento!

¹ Tabata I, Nishimura K, Kouzaki M, et al. Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Med Sci Sports Exerc. 1996;28(10):1327–30.