Month: August 2019

Time is limited for everyone. We only have 24 hours in the day, after all. The last thing we want to do is exercise. Well, hopefully, we do want to exercise; but we need to exercise and we have to use our exercise time effectively.

We have goals. Our exercise has to be specific to these goals. Anything that is not specific is wasted effort. So, scrutinize everything you do with your exercise.

All exercise is “functional” except when it is not. The less specific the exercise, the less “functional” it is. This is particularly true for athletes, but even nonathletes need to consider the effectiveness of their exercise.

Exercise is broadly categorized as “health-related” (cardiorespiratory endurance, muscle endurance, muscle strength, flexibility, and body composition) and “motor skill-related” (speed, power, agility, balance, coordination, and reaction time). All are related to performance. Performance, however, has elements of physiological adaptation and technique. The question to be asked should be: “Is what I am doing accomplishing what I desire to accomplish?” Does it promote the intended change? Does it affect changes?

Exercise not be complicated or overly creative. It just needs to be effective.

If the goal is improved cardiorespiratory endurance, then the result needs to be improved oxygen consumption (VO₂max). If the goal is improved muscle strength is the goal, then the result needs to be improved strength (the ability to lift more weight). Technique practice (e.g., practicing running form can improve speed) does not affect physiological change. As such, without progressive overload (e.g., exercise that involves merely repeated movement patterns without regular increases in load) activity serves only to expend calories.

Plan your exercise time wisely. Prioritize. Work effectively. No wasted efforts.

Be your best today; be better tomorrow.

Carpe momento!

I often hear phrases like: “God uses imperfect people to accomplish his perfect plan.” I believe this is true, but…. This is a big “but”. I don’t believe this is an excuse for our bad behavior or the bad behavior of others. We might even go as far as to call this bad behavior “sin”.

The question is: “What is God’s ‘perfect plan’?” Quite often, would be leaders prefer to claim their plan as God’s plan. This is troubling and far from Spiritual. The reality is that we cannot humanly conceive God’s plan. At best, we can only pursue an understanding that there is a Plan or Purpose greater than oneself—a Plan in which we each play an intricate role with all others.

We are indeed imperfect—but perfectly so. Imperfect, flawed, and broken does not give us permission to behave “sinfully”. We are obligated to “be our best today and be better tomorrow”. We make mistakes, of course. Our mistakes—our failures—are to make us (and the Universe) better for others. It is not as it is said, that “the end justifies the means”. It just happens that the events of today (and yesterday) impact tomorrow. If we are justifying our behavior or the behavior of others because they further our plan, we are, at best, short-sighted.

“Nevertheless, God’s solid foundation stands firm, sealed with this inscription: ‘The Lord knows those who are his,’ and, ‘Everyone who confesses the name of the Lord must turn away from wickedness.’

In a large house there are articles not only of gold and silver, but also of wood and clay; some are for special purposes and some for common use. Those who cleanse themselves from the latter will be instruments for special purposes, made holy, useful to the Master and prepared to do any good work.

Flee the evil desires of youth and pursue righteousness, faith, love and peace, along with those who call on the Lord out of a pure heart.” (2 Timothy 2:19-22, NIV)

For those who would call themselves “Christian”, it is clear that the “imperfect” are to be of “pure heart”—to be “cleansed”. Moreover, one must see their imperfections not as “God’s will” but as “God’s opportunity”.

We are not above our imperfection and the end does not justify the means. Right is right. Wrong does not make right. We cannot allow ourselves to be so deceived.

We must take responsibility for our imperfection and pursue perfection (albeit allusive). As legendary football coach, Vince Lombardi stressed, “we will chase perfection, and we will chase it relentlessly, knowing all the while we can never attain it. But along the way, we shall catch excellence.”

Be your best today; be better tomorrow.

Carpe momento!

By no means do I have a squat worth bragging about. As a 6’5” exerciser with relatively long legs, I have used this as a crutch for not squatting full range of motion or not squatting with impressive weight. But, I have been working on my squat and improving considerably.

Recently, a friend asked me for my thoughts on a YouTube video addressing the squat—particularly the role of the hips. There are countless such videos available. Some are better than others. Some are worse. This particular one was good, overall, but had language that could be complicated for some. It also challenged one of the most reputable authorities on strength training. So, clearly, it can be complicated. It need not be so problematic, though.

Structurally, every exerciser is different. As such, the full range of motion squat (“full squat”) is going to differ from person to person. The key is to know your squat and perform your squat.

One of the most important considerations with the squat is the trunk—composed of the vertebral column and the pelvis (ilium, ischium, pubis). These bones act as a unit—as a lever with the hip joint as the fulcrum. There should be little to no movement in the intervertebral and/or iliosacral joints. Thus, the amount of forward lean (or, alternatively, the uprightness of the back) will be individualized. There is, certainly, a squat that is too vertical or with too much lean, but this is of greatest concern when heavily load to the point of injury.

The squat requires sufficient hip, knee, and ankle mobility. These can and should be improved prior to beginning to significantly overloading the squat.

Foot and bar position in the squat is quite dependent upon structure. I suggest sitting it your comfortable squat position. Foot spread and toe angle will naturally present themselves. Once determined, this natural full-depth should be maintained no matter how heavy the squat. (Note: the exception might be in powerlifting where going beyond parallel puts one at a performance disadvantage.)

There are a variety of useful cues. Some more effective than others. Most importantly, the hips, knees, and ankles should be moving simultaneously. A common mistake is to extend at the knees before extending at the hips (i.e., lifting the butt too early in the squat).

Important cues should include words like “brace”, “hinge”, among others. There are many more, in consideration of individual faults, but I prefer to start simple and correct accordingly. Often, a beginner can be overwhelmed by over-instruction. Most everyone can sit and stand—not unlike the squat. The major difference involves safely supporting the weight. Bracing the trunk with a neutral posture and full breath into the abdomen, keeping the chest up, and shoulders back and up into the bar should be maintained throughout the lift. On the descent, focus on “breaking the knees” (the hips will essentially break simultaneously). it is important to not lean forward or push the hips back too early in the squat. This may result in excessive load on the spine and sacroiliac joint. On the ascent, just focus on pushing the bar straight up (avoiding lifting the hips too early).

Keep it simple (and tight). Keep it consistent—form should not change as the weight increases. Thus, execute your warmups like the heavy lifts and vice versa.

If the squat is causing pain, it is poor technique (poor mechanics or excessive load). Learn proper technique and keep it. (There are plenty of useful instructional videos.)

Be your best today; be better tomorrow.

Carpe momento!

I often see services that offer to calculate your “optimal protein intake”. The reality is two-fold: 1) the physiology of protein use is probably too complicated to zero-in on a specific protein need; and 2) protein needs are pretty straight forward and can be prescribed based upon body size and activity level. There is such a thing as “too little” protein. Unless someone has issues with kidney health, however, it is not likely that there is “too much” protein—other than the unnecessary expense (protein is, generally, the most expensive macro) and the impact on caloric balance.

Minimum protein intake is approximately 0.4-0.6 g per pound of (lean) body weight. This is sufficient to maintain muscle tissue and supply the basic cellular needs. It is not sufficient for the serious or recreational athlete/exercise—especially when wanting to add muscle mass.

“Excessive” protein is likely to be intakes above 1.25 g per pound. It is not uncommon for bodybuilders and powerlifters to consume in excess of 1.5 g/lb, but, as stated above, this is costly and unnecessary. A healthy renal system, however, can generally handle the load. The consumer is just making more expensive urine.

Optimal protein is somewhere between 0.8 and 1.0 g per pound of body weight. Here, 1.0 g/lb is an ideal target, because, for simplicity, it make the math easy (no one should need a calculator to figure it out). This also allows some margin for error in measuring or meeting the target. At roughly 1.0 g/lb, one can be confident that they will be able to build or maintain muscle mass—provided, of course, they are training and recovering effectively. This will also meet the fluctuating needs as stress, activity, and training levels vary from day to day. It is also worth noting that athletes training intensely for long durations may use some protein for energy (in addition to carbohydrates and fats).

Protein should be calculated first. Carbohydrates will follow, relative to training. Fat is your cushion (pun intended). Fats are adjusted to meet the caloric balance—more or less relative to total calories needed for the day and body composition goals. As a general rule, the minimal fat intake is set at approximately 10% of the body weight.

While the timing of carbohydrates and fats are somewhat important (more important the more serious the training), protein intake should be rather balanced across the day with just slightly more in the final meal of the day. Proteins digest at different rates, so fast digesting proteins, like whey, should be consumed around training times, but slow-digesting proteins will be absorbed steadily through the day. Thus, it is best to focus on spreading proteins over more frequent meals—in addition to focusing on lean quality sources of protein.

Before your pay a service fee to have your “optimal” protein calculated, weigh yourself and multiply by 1. Determine your planned number of meals and divide accordingly. For an example, a 200 lb male eating 6 meals on a training day might eat 30 g in the first five meals and 50 grams in the final meal. The math is simple. Hence, focus first on caloric balance, then macro balance (starting with protein at 0.8-1.0 g/lb), followed by nutrient timing (especially in relation to training).

Be your best today; be better tomorrow.

Carpe momento!

“The pessimist sees difficulty in every opportunity. The optimist sees the opportunity in every difficulty.”–Winston Churchill

My friend, Andy Lausier (Davidson College head wrestling coach; www.thegratefulathlete.com), has taught me to shift my mindset from “have” to “get”. I call it “grattitude” (gratitude + attitude). This mindfulness demonstrates the dichotomy of Opportunity. In all situations, we have a choice is how we act and/or respond to our circumstances. We are either (fill in the blank) or we are not.

I am either grateful or I am not. There is no such thing as being “a little bit grateful”.

When I allow my attitude to sour in one corner of my life, it affects all corners. Somedays, it feels like all our energy goes toward being negative. We can put on a façade and try and mask it, but it is there. We can also let it consume us. Either way, it drives out anything and everything positive. We often think in terms of “good and evil” and “light and darkness” and apply these both Physically and Spiritually. Both represent an interesting reality. Good and light have no maximums. Conversely, evil and darkness are the absence of their counterpart—e.g., total darkness is the total absence of light (there is no infinite dark). Likewise, we cannot “hate more” or be “more ungrateful”. Love supercedes hate. Joy supplants sorrow. Peace…turmoil. Patience…impatience. Kindness…wickedness. Goodness…badness. Faithfulness…unfaithfulness. Gentleness…harshness. Discipline…self-indulgence. Gratitude replaces ingratitude.

Anytime my grattitude falters, I have missed an opportunity for contentment, happiness, etc. Fortunately, time always provides a new opportunity.  Always, there is opportunity to be more grateful, to be happier, to be more of a light in the darkness.

Be your best today; be better tomorrow.

Carpe momento!

“Men make history and not the other way around. In periods where there is no leadership, society stands still. Progress occurs when courageous, skillful leaders seize the opportunity to change things for the better.”–Harry S. Truman

Leadership changes the world for the better. Lead into the world you desire.

Be your best today; be better tomorrow.

Carpe momento!

I experimented with the keto diet. (I find it helpful to have experience with what I teach.) For me, it didn’t work well. Granted, going full keto was nearly impossible. For me, it was more like carb-cycling (low-fat/high(er)-fat days with occasional higher carb days). So, I was never in long-term ketosis. I gained weight (more muscle than fat), but, moreover, I learned that my cholesterol went up (way up—total cholesterol: 290; LDL: 199; and HDL: 61 mg/dL). All other blood and fitness measures remained good (pulse and blood pressure were quite low).

Time for change. First, I am now keeping fats lower and properly timed (roughly 70 g maximum per day; distributed throughout 4-6 meals—lower post-workout) and increasing my vegetables and fruits. I am still limiting high-density carbs to predominately oatmeal (something I have not been eating and can help with my cholesterol). Above all, I am focused on cutting body fat.
I am avoiding the buttered coffee to when I have available fats (Much less than the tablespoon of grain-fed butter and tablespoon of coconut oil—now, just 0.5 tablespoon of coconut oil). While the buttered coffee helped control my appetite, it was much less beneficial to my macro balance and nutrient timing. Eating (or drinking) fat—particularly saturated fat (albeit organic grain-fed butter) at the expense of carbs did not benefit my performance. While my strength has been going up steadily, I was not feeling the energy levels I would prefer in training. Now, I am performing much better on higher carbs (around one gram per pound of body weight—still not “high”).

It is actually quite surprising just how much carbs (vegetables and fruit) I am now eating. It is taking some effort and careful planning. When the emphasis is on vegetables, it is especially challenging to hit my (RP Diet App) targets—freeing me to eat grains (and occasionally breads and pasta).

Fats are not evil, per se. Fats, particularly cholesterols, are necessary—for hormone production, etc. Too much, however, is unhealthy. When plasma fats are too high, it is essential that we manage them effectively. My cholesterol is possibly genetically high, but drugs are off the table for me. Thus, diet management is critical. I am trying to be smarter about my fat choices. For one, I am switching to egg whites only. Whole eggs are not necessarily bad, but the fat content is high relative to protein. [A large egg has 6 g of quality protein, but also 5 g of fat (1.5 g saturated).] To meet my current macros, my usual 4 whole-egg scramble has only 24 g protein (less than the prescribed 35 g) and 20 g of fat (more than the prescribed 5-15 g) not counting the cooking oil (ideally olive oil). Switching to egg whites, (5 g protein per 3 tbsp serving) I can serve myself 1.3 cups (raw) with no fat. I can, then, restrict my fats to monosaturated and/or polyunsaturated fats—fish, nuts, olive oil, avocado whole/oil, etc.—and, hopefully, lower my cholesterol.

Ketogenic dieters often believe that can one eat animal fats, e.g., bacon, ad libitum. Some people? Perhaps. Many, however, risk elevating their cholesterol. There are benefits for many of us to better balance our macros—i.e., eating more vegetables and better-quality high-density carbohydrates.

Carbohydrates are, likewise, not the enemy. So, however, are better than others, and I am not an advocate for “if it fits your macros”. On occasion, yes. It is okay to have a little “junk” carbs, from time to time. Over all, though, we should make the best choices we can. This suggests low-fat/high-quality meats and proteins, nutrient-dense vegetables and fruits, and quality high-fiber carbohydrates.

I see, now more than ever, the important role of macro balance and nutrient timing in body composition management—as well as blood chemistry. It isn’t all about fat loss and/or muscle massing. It is about health and longevity. Dietary practices, such as keto and intermittent fasting, may be effective for losing body fat, but one must be careful to watch health factors—like plasma cholesterol and triglycerides.

Be your best today; be better tomorrow.

Carpe momento!

We often think we have to weigh some “ideal” weight. The question I often have is “on what are were basing this?” For most, it is almost entirely arbitrary. It is a number we carry in our head. Is it, however, what we should weigh?

Many claim to weigh what they did in high school. It may well be so, but is this meaningful? Probably not.

Our body composition usually shifts as we age. Body composition is the relative proportions of fat and lean tissues (namely muscle mass) in the body. One can weigh what they did in high school and still be more fat (or we might say “less lean”). One can gain weight exercising, and it may or may not be muscle (most likely, it is not—or at least not all muscle).

Body mass index (BMI) is weak tool for monitoring body composition. Calculated as the body weight (in kilograms) divided by the square of the height in meters (m²), it can go unchanged indefinitely despite changes in fat and muscle tissue. Thus, there are better ways to gauge the effectiveness of one’s diet and exercise.

The best way to determine ideal weight is to know the body composition (i.e., the percentage of fat relative to total body weight; %fat). This requires measurement using skinfolds, underwater weighting, air displacement plethysmography, or dual x-ray absorptiometry (DEXA) to determine whole body density. These are quite specific, but the mirror or the ol’ “Special-K pinch” can also be quite useful.

Weight is just a number. So, don’t over emphasize changes without context. If weight goes down it can be changes in fat and/or muscle. Likewise, weight gains can be one and/or the other. (Most likely gains of more than a few pounds in a month is likely to be fat—unless one is engaged in a concerted effort to gain muscle.) Weight loss can be (and is often) water—especially the day-to-day fluctuations—or it can, indeed, be fat. The mirror or a simple pinch test of the surface fat can lend context to body weight changes—if the mirror says you look fatter (or leaner), you probably are.

Clothes are not always the best gauge, especially for men. I know for myself that I can fit into the same pants within a weight range of at least 20-30 lb. Many of us men may “fit” into the same pants despite a significant gain in weight. We refer to this condition as “Dunlap’s Disease” (where the belly done lap over the belt).

Ideally, we should be within a healthy body fat range—whatever that means for body fat. I often talk about “growing into my body fat”. One can actually gain weight (muscle) and improve body composition. Conversely, one can lose weight (muscle) and increase their percent body fat. How much fat we will want to carry is often a matter of personal comfort and commitment. For many athletic-lean is simply too much work and healthy-lean is fine. One can be overfat and still healthy, but the health risks increase with increased body fat (i.e., obesity). So, approach weight management from a body composition perspective and use the scale as a tool to measure change. Remember, weight is just a number and does not define you.

Be the best you can be; be better tomorrow.

Carpe momento!

There are a lot of short-term transformation or “restart” programs that are marketed by gyms and fitness professionals. They may be well-intended, and even effective (in the short-term), but they are not necessarily beneficial for long-term success. They may kickstart one’s fitness goals, they must be followed (or, better, replaced) with a long-term strategy.

By the very name, “restart” programs can lend an attitude of yo-yo exercise. It allows the exerciser to think that his/her exercise plan can–and will be a cycle of well-intended, albeit failed, attempts.

Short-term transformations suggest there are quick-fixes and that change happens quickly. Considering that muscle is gained at rates rarely greater than a pound or so a month and sustainable fat loss occurs at a rate no greater than about 2 pounds a week, 30-, 60-, and even 90-day “transformations” are rarely successful.

Success in fitness is measured over years, not weeks or months. Long-term plans involve careful planning and implementation. Plans should be periodized (i.e., cycled over defined periods like a year) and include maintenance periods between periods of gain (muscle) and loss (fat) for body composition to stabilize.

By all means, give your fitness a “restart”, if necessary, but consider this as a start to a sustainable plan. Focus on the foundations—technique, base strength, mobility, injury prevention. In strength and conditioning circles, this might be considered “general physical preparedness” or “GPP”. Allow the “restart” to prepare you for a long-term strategy for fitness. Don’t think of it as a quick-fix or a “catch-up” from relapse.

Physical fitness takes time and consistency. There may be cause for a short-term “cutting” cycle—if, for example, you are a fitness model or an actor preparing for an upcoming Marvel movie—but this should not be a strategy for someone with significant fat to lose or (especially) someone who has been sedentary for some time. Build habits that will remain long after your beach vacation (or what ever motivates the “restart” or transformation).

Athletes, too, should not be looking at “restarts”. As the school year begins, the final week of summer is no time to be catching up on performance lost over the summer. Use the off-season and pre-season wisely. Show up to the first day of practice prepared.

Don’t think that long-term planning will be without relapses or stalled progress. Stuff, invariably, happens. Having a plan, however, keeps your goals from getting derailed.

Focus on the end-goal. There are no short-cuts on the road to success. There are, however, bumps and detours. That’s okay. Your plan will get you where you want to be. Stick to it.

Be your best today; be better tomorrow.

Carpe momento!

My cousin was giving me a hard time (in fun, of course) because I kept asking about the ABVs (i.e., the alcohol by volume) of the beers he was offering me. He had quite a selection from which to choose, and I was visiting (call it a “vacation”), but I was also week 2 into my “cut” using the RP Diet App. I was making progress and didn’t want to lose it over a beer. He kept telling me to “stop counting calories!”

I learned some time ago that there are (with some exceptions) 30 kcal per %ABV in a 12-ounce beer (40 kcal per %ABV in a pint). On a single occasion, an ABV or two is not going to make a significant difference. Over time, however, it will. Thirty kilocalories per day over 365 days is equivalent to approximately 3 pounds of body fat (assuming 3500 kcal per pound).

I was doing well in sticking with my cutting plan and making smart eating choices, so a beer a night with my cousin was not (and did not damage my progress). Avoiding the high alcohol content, however, was (is) about more than counting calories. Alcohol consumption can have a significant impact on managing body composition.

Roughly half of the battle in managing body fat is caloric balance (i.e., calories in v. calories out). As long as one is in a caloric deficit, he/she will lose weight. The quality of weight loss, however, can be affected greatly by alcohol consumption. Macro-balance (proteins, fats, and carbohydrates) is roughly 30% of the weight management equation and does not include alcohol which contributes no nutritive value other than calories.

Alcohol affects body composition—favoring fat over muscle. The overall effects are debatable. There appears to be evidence that alcohol consumption (e.g., 30-40 g/day) can lower testosterone (6.8%) in males¹. Testosterone is an anabolic hormone and affects body composition by increasing muscle mass and decreasing body fat. Alcohol also affects appetite and inhibitions—which can destroy one’s control of caloric and macro-balance.

Overall, there are some health benefits in moderate alcohol consumption—but it comes with a cost. Its costs are most significant the greater the body composition goals (e.g., the lower the desired body fat percentage). There are social consequences to choosing whether or not to consume, and there are certainly implications for the “diet”. When I pay attention to the %ABV is my beer selection, am I counting calories? Perhaps. I perceive it more as the weighing of “opportunity-costs”.

I can enjoy my beer more when I can enjoy the taste (which is why I drink beer) and worry less about whether it will impair my ability to drive or if it will affect my diet. Monitoring the ABVs is less about the calories (to me) and more about monitoring the alcohol. I could abstain altogether, but I choose not to. I do opt for lower ABV beer, however, because I do want to manage my body fat—and because I would like to enjoy foods, as well.

I am learning to enjoy “session” beers—those under 5% ABV. In part, because the calories are lower, but also because I can potentially enjoy more than one on occasion. Anything over 5% (my cousin favors the 6-10% range) restricts be to one drink—so it better be really good! Session beers (and there are an ever-increasing number of excellent options) allow me guilt-free enjoyment. I only think of them as calories when I am cutting fat weight. The choice comes down to the question of “How does this affect my performance and body composition goals?” The same goes for desserts and food, in general. Choose well, and I can indulge myself more often with greater enjoyment.

Be your best today; be better tomorrow.

Carpe momento!

¹Sierksma A., Sarkola T., Eriksson C.J., van der Gaag M.S., Grobbee D.E., and Hendriks H.F. Effect of moderate alcohol comsumption on plasma dehydroepiandrosterone sulfate, testosterone, and estradiol levels in middle-aged men and postmenopausal women: a diet-controlled intervention study. Alcohol Clin Exp Res, 28(5): 780-785, 2004.