People do some pretty crazy shit at the gym.

One of the biggest mistakes I see when I observe people training is this…

Redundancy.

Redundancy is defined as being “an unnecessary or unessential (and sometimes unintentional) repetition”.

In other words- doing the same thing over and over again.

This is true in almost every aspect of training you see happening in the gym- from cardio to stretching and also strength training. Most folks tend to repeat their same workouts over and over and over while hoping for a different result.

As you know, continually repeating a behavior while hoping for a different result is considered by many to be the definition of insanity. However, I doubt that the people doing this are nuts- I prefer to think of them as being misinformed.

When it comes to designing your workout program there are literally endless possible combinations of exercises, reps, sets, rest intervals and tempos that can be incorporated but today I wanted to shine some light on the one aspect nearly everybody overlooks- positions of flexion.

Positions of flexion (POF) is not a new training concept. In fact, I first discovered it for myself about 20 years ago. However, outside of bodybuilding circles it is completely unknown and that is a shame since it bears relevance for any person who wants to see better results in the weight room.

This training technique involves training each muscle group through its full range of motion with the focus on three positions of flexion- mid range, stretch and contracted.

The POF technique is often performed in a circuit fashion using three exercises back to back to back. The circuit begins with a mid range position exercise, followed by a stretch position and ends with a contracted position exercise.

With the POF technique you tap into more muscle fibers than your typical workout and this can produce some impressive results- especially when you combine POF with the correct loading parameters.

To better illustrate what I am talking about lets apply POF to an arm training routine. The typical bicep training program usually looks something like this;

Standing barbell curls- 3 sets of 10 reps

Seated dumbbell bicep curls- 3 sets of 12

Cable curls- 3 sets of 15 reps

A newbie looking at this might say “what’s wrong with this? There are 3 different exercises and 3 different rep brackets?”

The problem is redundancy. When you examine the program a bit closer you can see that each exercise is essentially the same and is working only one position of flexion- mid range.

In order to fix this we need to do two things-

• Change up the exercises
• Modify the repetitions

A POF bicep routine would look more like this;

Standing barbell curls: 4-6 reps with a 5/1/2 tempo

Incline hammer curls: 10-12 reps with a 3/1/1 tempo

Reverse grip EZ curls on preacher bench: 15-20 reps with a 2/X/0 tempo

If you look closely there are some subtle yet significant differences between these three exercises:

First, all three exercises differ in terms of elbow position. The first exercise has the elbows positioned on each side of the body in what is known as a “mid range” position. In the second exercise the elbows are behind the body creating a “stretch” position and on the third exercise the elbows are in front of the body placing an emphasis on the “contracted” position.

Second, all three exercises differ in terms of hand position.  The first exercise has the palms facing up, in the second exercise the palms are facing the body and with the third exercise the palms are facing down.

Third, there is a difference in repetition ranges.  The first exercise uses heavy weight and low reps in the 4-6 range. The second exercise incorporates moderate weight in the 10-12 rep range. The third exercise utilizes high reps in the 15-20 rep range. This is done in order to stimulate different muscle fibers throughout the repetition continuum.

Finally, there is a change in lifting speed or tempo between each exercise. The first exercise uses a very controlled tempo with an extra slow negative or lowering phase of each rep. The second exercise incorporates a more moderate tempo and the final movement utilizes a fast tempo.

This same technique can be used for every major muscle group. Here are some sample combinations for you to try;

Quads

Mid range- Barbell squats

Stretch- Sissy squat

Contracted- Step up (or leg extension but I prefer step ups for knee safety)

Back

Mid range- Chin up

Stretch- Cable Pullovers with straight bar

Contracted- Prone dumbbell rows

Triceps

Mid range- Close grip bench press

Stretch- Behind the head triceps extension

Contracted- Prone triceps kickback

Here is a quick video I shot that explains POF with respect to arm training:

These are many possible combinations of exercises that you can plug into a POF routine. Taking the time to properly design your workout routine so as to eliminate any redundancy can have a significant impact on your results while helping to prevent any overuse injuries. I always keep this in mind when designing training programs for my clients and hope that you will too.

For endurance athletes running is often an obsession. The clients I work with who run on a regular basis tell me all about the runners high and how much they love the sport.

Personally I prefer interval sprinting for fat loss but I too will go for a run on occasion and truly enjoy the benefits of exercising in the outdoors on a beautiful day.

However when it comes to training for endurance events such as marathons many runners make a critical error- they neglect strength training.

Strength training should be a part of every runners training program for a variety of reasons;

Strength training counteracts the muscle wasting often found with high volume aerobic activity

Frequent running often results in muscle and bone loss. Regular bouts of heavy lifting using compound exercises such as dead lifts, squats etc performed using significant loads (6-12 rep range or less) will counteract this muscle loss. Runners needn’t worry about bulking up either as the volume of aerobic activity makes muscle gain near impossible. The resistance training is meant to prevent muscle loss while maintaining strength and promotes improvements in body composition and bone density.

Strength training will help to keep you injury free

A well designed lifting program can help to prevent or correct muscle imbalances that often occur in runners. Problems such as weak glutes and hamstrings are not uncommon and runners often have unilateral muscle imbalances where one leg is stronger than the other. These issues can result in poor running economy and injury. A lifting program that includes unilateral movements such as Bulgarian split squats, single leg Romanian dead lifts as well as glute ham raises can help to strengthen the weak links and the posterior chain.

Strength training will strengthen your core

A strong core will improve the power transfer from arms to legs increasing performance. Lifting heavy loads in exercises such as squats and dead lifts is the best way to accomplish this. Contrary to popular belief, exercises such as Bosu ball crunches and stability ball planks are NOT the best way to improve core strength. Forget what the Yoga addict or core crazy trainer at your local gym is telling you- performing 6 reps of heavy squats will challenge your core a whole lot more than performing a 2 minute one legged plank!

Strength training promotes  hormonal health

Long duration cardio is associated with high cortisol levels and poor insulin sensitivity. Runners need to consume lots of carbs to fuel their activity and replenish glycogen. A high carb diet combined with poor insulin management will result in increased body fat and increased risk for type 2 diabetes. Strength training improves insulin management and will increase production of anabolic hormones such as testosterone and growth hormone.

Strength training reduces exercise induced oxidative stress

Running for long distances creates a significant amount of oxidative stress on the body. Research shows that resistance training lowers exercise- induced oxidative stress and homocysteine levels resulting in lower cortisol levels.

Strength training will NOT decrease your V02 max

Some people fear that lifting weights will somehow diminish their aerobic capacity. This fear is unfounded so long as rest intervals remain relatively short. When long  rest intervals are used they can have the effect of reducing aerobic efficiency however; this type of adaptation will only happen if a workout using long rest intervals is maintained for a significant period of time. When properly incorporated into a workout program over a short period (3 months or less), the adaptation is mainly neural and will have no chance of negatively influencing an endurance athletes performance.

A well rounded athlete is not defined by displaying proficiency in only one area of physical fitness. Unfortunately, it is all too common to find meat heads who lift weights but never do any cardio as well as runners who run daily but never stop to pick up anything heavier than their water bottle.  The ideal fitness program should incorporate a balance of strength, endurance and flexibility components. Plan out your workouts at the beginning of each month and if you are a runner be sure to incorporate a balanced and periodized resistance training program as part of your training.

There is a lot of talk about increasing metabolism and most of it centers on nutrition dogma regarding meal frequency and the use of supplements.

Lets start with meal frequency- perhaps the most incorrect widely held belief is that increasing meal frequency results in a faster metabolism. The folks who practice I.F (Intermittent Fasting) have proven this to be false.

This belief is based on the theory that, if you happen to skip a meal your body will breakdown muscle tissue for use as an energy source and this will slow your metabolism. Due to the rate of absorption of dietary amino acids this is not something anybody has to worry about. Protein is absorbed at a very slow rate and after a large high-protein meal, amino acids trickle into your blood stream over the course of several hours. This effect can be quite profound in fact especially when slow digesting proteins or a combination of protein, fat and carbohydrates is consumed. In this case a single high protein meal may still be releasing amino acids for more than 16 hours thus negating any chance of muscle loss.

This doesn’t mean that eating small, frequent meals is bad. In fact, I do it almost everyday and 90% of my most successful clients do as well. What this does mean is that you don’t have to obsess over when your next meal is coming. A better approach is to focus on hitting your calorie and protein requirements for the day and spread your meals out in such a way that you are able to stick to your meal plan and not fall off the wagon every other day.

Regarding supplements- I am all for using dietary supplements and will incorporate different products depending upon the goal I am trying to achieve (fat loss, muscle gain, or increased endurance). I know from personal experience (and from working with clients) that some supplements are very effective and provide a significant benefit when used correctly. For example;

Thermogenics such as Coleus Forskohlii have been shown to stimulate thyroid production, increase glucagon and increase cAMP- all of which impact fat breakdown and release from the cell.

EGCG (Epigallocatechin gallate) is a polyphenol found in green tea that works synergistically with caffeine to increase thermogenesis or heat production in the body and amplify the effect of the catecholamines.

However, as effective as some of these supplements are when it comes to increasing metabolism there are four primary aspects to increasing metabolism that should be focused on first. These will have the most significant impact of your metabolic rate and once you have these four bases covered you can then use supplements to give you an extra calorie burning boost.

Most people do this the other way around- they make zero changes to their lifestyle and then fool themselves into believing that taking a pill will fix everything.

If that were true it wouldn’t be a supplement- it would have to be a drug and would come with a wide array of side effects along with the benefit.

Increasing metabolism is actually not that complicated. Many fitness and nutrition experts search for ways to over complicate the whole fat loss and muscle building process for one very important marketing reason- complicated sells.

If you think that there is a magic macronutrient ratio, exercise program or supplement combination that will negate the habit of eating bags of candy, drinking soda pop and watching 35 hours of television per week then I don’t think that you should be spending your time on this website (but you are welcome to stick around and learn a thing or two).

4 Ways to Speed up Metabolism

There are four variables that you can manipulate each day that will serve to increase your metabolic rate;

Increase Resting Metabolic Rate (RMR)

Your RMR is the energy needed to sustain the body’s most basic functions and is determined largely by your Lean Body Mass (LBM). Most folks assume this is another way of saying how much muscle you carry but that would be only partly true. While muscle mass accounts for about 40% of RMR the other 60% is a factor of brain and organ function. Seeing how we can’t increase the size of our brains or organs it makes sense to train with resistance in order to increase LBM. Men typically have a higher RMR than women largely due to differences in LBM but also due to differences in hormonal profiles.

Take advantage of  the Thermic Effect of Food

There is a certain amount of energy required to process and digest the foods that we eat. This is known as the Thermic Effect of Food or TEF. Protein is the highest at about 30 percent followed by carbohydrate and finally, fats. Due to its high thermic effect and the fact that protein is very satiating, increasing protein intake should be one of the first changes you make to your diet. Alcohol is also quite thermic (similar to protein) and this is one of the reasons why it isn’t as detrimental to your diet results as you may have been lead to believe (let the celebrations begin).

Increase your Activity Level

This tends to be the one variable that meets with the greatest amount of resistance. What a shame that is seeing how increased activity results in increased calories burned during the activity and after (through Post Exercise Oxygen Consumption or EPOC). The amount of calories burned during activity is largely dependent upon the amount of work performed so don’t make the mistake of thinking that you burned 500 calories by walking around the block. The truth is it takes a lot of effort to burn a significant amount of calories and most estimations you see on treadmills and other devices are horribly inaccurate. It should be noted that metabolic resistance training produces the highest rate of EPOC and this is a major reason why it is so effective for fat loss when done correctly.

Increase Thermogenesis

Increased thermogenesis or heat production is the body can be accomplished relatively painlessly and can have a significant impact on metabolism. For example, the simple act of fidgeting can burn several hundred extra calories per day. This is also known as Non Exercise Activity Thermogenesis or NEAT. Cold exposure will increase thermogenesis through the activation of Brown Adipose Tissue (BAT fat) although the effect is hardly worth the discomfort and adults don’t have much BAT fat to speak of anyways.  Hormonal fluctuations will also have an impact but of these three factors it appears that NEAT is the winner.  

No matter how much you increase your metabolism using these four variables it is important to remember that calorie balance will always reign supreme.  You can hate it, deny it and run from it but in the end- there it is. If you have hit the wall with your body transformation efforts the first step is to create a food diary and get an accurate accounting of what and how much you are eating. Don’t estimate as this is notorious for producing inaccurate data.  Go through the painstaking process of writing down everything you eat and drink and then go from there. I can guarantee that in the end this will have the biggest impact on the results you achieve.

There is one important caveat that is worth mentioning- not everybody reacts to calorie intake the same. Some genetically advantaged people increase metabolic rate faster during periods of increased calorie intake and these same blessed folks have metabolisms that take longer to slow when calories are decreased.

We probably all know someone who seems to get away with murder in the kitchen and still looks great. These folks simply have brains that react more favourably to changes in calorie intake.

Kind of reminds me of a good looking trust fund baby or the person who just won the 300 million dollar Powerball Lottery-   they got lucky. The rest of us simply have to suck it up, do it the old fashioned way and earn our results- and that’s fine by me.

Time to increase the tension…

There are literally hundreds of options (if not more) when it comes to exercise programs that you could follow in order to increase your muscle mass and improve your body composition.

One of the more popular ones is Crossfit. This thing is so popular that it is practically a religion to some people!

Now I am not here to poo poo on Crossfit- the truth is it has many fantastic attributes including an emphasis on Olympic lifts, comradery and hard work. However, Crossfit is far from being a panacea and one of the concerns associated with performing workouts such as “Fran”, “Helen” or any others is that you are working against time and this causes people to lose sight of one very important component of strength training- tension.

An example of Crossfit gone bad…

When you get caught up in performing 21 Thrusters + 21 pull ups, 15 thrusters + 15 pull ups, 9 thrusters + 9 pull ups as fast as you can you are giving zero regard to “feeling” what is happening in your muscles in terms of flexion and extension. Instead, all of your focus is on propelling your body through a given motion in as little time possible.

Yes, this is good for calorie expenditure but it is terrible for proper muscle stimulation and joint health.

Building muscle tissue and increasing strength requires that you subject the target muscles to maximal amounts of tension. This requires that you slow down each repetition and focus on contracting the muscle rather than simply trying to move the weight (or your body) from point A to point B.

When you get too hung up on hitting personal bests in terms of repetitions performed in a given time frame you lose this focus and fall victim to one of the greatest results killing mistakes of all- poor exercise form.

Horrendous form is not limited to Crossfit…

Poor form in the gym is epidemic and is often driven by ego and the desire to lift heavier weights. I am all for lifting heavier- in fact, most women would greatly benefit from doing so but never at the expense of proper exercise form.

The nightmare continues…

In order to execute a repetition under maximal tension you must slow things down and pay careful attention to the tempo of each rep. You should work towards eliminating any swing, bounce or unnecessary movement that will take away from the tension being applied to a working muscle.

The focus should be on contracting your muscles and you should be able to feel this happening. Pay attention to the subtle nuances like hand and foot positioning as well as how hard you are gripping the weight as this can also impact how much tension you are able to generate in the muscle. By doing so you may find that a weight that was once light now feels heavier. This is a good thing and simply means that you are isolating the target muscles with greater efficiency. You will soon find that your strength will increase as you are better able to utilize the muscles you have by firing more of the available fibers.

Once you develop the skill of increasing tension in your muscles you can then start increasing the weight being used. Muscles grow as a function of progressive tension overload and if you continue to lift the same weight all the time your muscles will cease to grow. This doesn’t mean that you have to add weight at every workout, but if you’re not gradually going heavier over time, you won’t be growing either.

Great results rarely (if ever) result from multi-tasking.

While we may have the ability to participate in several tasks at one time (i.e. texting while driving) neither the text message nor the drive will be completed with the best possible accuracy or safety.

I see the same thing when I am talking with my clients about making changes to their diets- if I assign them with too many changes compliance plummets and results suffer.

In the past few years I have taken to a new approach and it has proven to be far more effective. Instead of asking clients to change half a dozen variables about their nutrition habits I simply ask them to comply with ONE.

I have found that by having my clients comply with one change they are better able to stick to the program over the long term and this ultimately produces far greater results.

What is the one variable I am talking about?

When the goal is body composition change (more muscle and less body fat), the one variable is carbohydrate intake.

Now hear me out before you shrug this post off as another long winded anti-carbohydrate tirade. There is good reason for this methodology but before I get to that I just want to clarify a few things;

1. By limiting “carbs” I am referring to grains, potatoes, rice, breads etc NOT  vegetables (also referred to as “fibrous carbs”). There are many vegetable carbs you should eat more of including broccoli, cabbage, kale, spinach, mushrooms, cucumber, asparagus, cauliflower, peppers, green beans, lettuce and zucchini. My preference is always to consume more dark green vegetables due to their high nutrient density and favorable antioxidant content.
2.    As a result of limiting the intake of carb based foods (in particular grains like wheat) you will create a calorie deficit by default and as you know creating a calorie deficit is numero uno when it comes to fat loss.

3.    A secondary benefit to becoming more carbohydrate selective is due to allergens. Grains such as oats, wheat, and spelt are some of the most common food allergens because they contain gluten. Gluten intolerances are not uncommon and symptoms can manifest in a variety of ways resulting in increased stress, cortisol and body fat.

4.    The final benefit to selective carbohydrate reduction concerns the hormone insulin. As discussed in a previous post, controlling insulin is a major factor in manipulating body composition. It’s not that insulin is bad- in fact the opposite is true. Our bodies need insulin as it plays a vital role in regulating the levels of sugar in our blood. Problems arise when our insulin levels are too high for prolonged periods of time as this will inhibit the breakdown of fat (lipolysis) and stimulate the creation of fat (lipogenesis).

Does this mean you should never eat carbs?

Absolutely not! In fact, the total elimination of carbohydrate from your diet will kill your results and can leave you with low thyroid, low testosterone, low energy and generally feeling like complete and total crap. Just ask anyone who has followed a no carb, ketogenic style diet for more than a few weeks- they will tell you that they feel terrible and that their training performance is in the tank. The only people who can fare well on these sorts of diets are people who are sedentary. Those of us who exercise need to include carbs as part of our diets on a regular basis.  The reason for this is because body composition programs utilize exercises such as strength training and sprinting. These activities tap into the anaerobic energy production pathway which is fueled by glucose. If you don’t have sufficient carbohydrate intake your body will breakdown muscle tissue through a process called gluconeogenesis to provide the necessary glucose to fuel high intensity activity.

So just to be clear- I am not talking about the permanent elimination of carb based foods. Diets that do this suffer from a failure rate as high as 90%. What I am going to show you is how you can customize your own carbohydrate intake to suit your body type and goal. Here is how it works;

Goal = Fat Loss

If your goal is fat loss an excellent way to structure your weekly meal plan is as follows:

Monday through Friday consume a diet consisting of mainly protein, vegetables, essential fatty acids and small amounts of very low fructose fruits. Do not eat any grains, rice, potatoes, oats etc. There is no need to count calories. Simply eat until satisfied. Meal frequency is also a matter of personal preference. I like to eat 4-5 times per day but you may find that 2-3 works better for your schedule. The willingness to experiment is an important part in discovering what works best for you.

Saturday and Sunday are days in which you will re-introduce healthy carbohydrate selections over a 24 hour period. This does not mean that you should try to stuff yourself with every last bit of junk you can find. Sugar is always bad and eating pro-inflammatory foods will do nothing to improve your health, body composition or performance. What we are trying to do here is to replenish glycogen levels, increase calories and prevent any hormonal crashes that often occur when people exercise and follow low carb diets for prolonged periods. The carb sources I prefer are sweet potatoes, brown rice and spaghetti squash. I also seem to fare well by consuming some whole grains but remember- you have to discover what meal plan works best for you.  Please don’t think that the rules above are written in stone- I have found that for some active individuals the once weekly carb reefed was too infrequent and results were improved by including an additional high carb meal mid week. As I said, you have to experiment to see what works best.

Goal = Muscle Gain

If your goal is to gain more muscle then it is important to acknowledge that this is a completely separate goal from losing fat. As discussed in my last post fat loss is a catabolic process requiring a calorie deficit and muscle growth is an anabolic process that necessitates a calorie surplus. To accomplish this we are going to manipulate your carbohydrate intake in a different way:

You will consume the same diet as described above (protein, vegetables, essential fatty acids and small amounts of very low fructose fruits) with one critical difference. Instead of increasing carb intake on the weekends you will simply increase carbohydrate intake after each training session. This means that you will include a meal that contains healthy carbs multiple times per week. This method works very well for keeping strength and energy levels high and provides for a natural cycling of calories and carbs. Of course like any other diet and training system you will have to experiment to see what works best for you. Larger males with more muscle mass will be able to consume more carbs in their post workout meal than a woman with far less lean body mass. Don’t think of this as a licence to cheat by visiting the all you can eat bread bowls and pasta at your local Italian eatery- if you consistently eat too much and exceed your calorie threshold you will gain more fat than muscle.

Key takeaways

The key points to remember are as follows;

All carbs are not bad

Ketogenic diets are not necessary for fat loss

The permanent elimination of carbs from your diet will do more harm than good

How many carbs you should eat depends on your goal

Sedentary people require far less carbs compared to aerobic and anaerobic training individuals

When carb intake is low you MUST keep protein intake high

Become an active participant in your program- always test to see what works best for you

I am sure there are other points that I have overlooked but all this talk about carbs has made me hungry- I am going to go lift some weights and then enjoy some carbs!

The answer is no. While I have never formally competed in any bodybuilding competition I have brought myself to that level of conditioning on more than one occasion…

I am soooo hungry…..

 This picture was taken when I was in my late twenties for  Mens Exercise magazine.

I have also helped others do the same to varying degrees (you can see some weight loss success stories and pics here).

To be perfectly honest, I have zero interest in participating in bodybuilding competitions however I am interested in learning everything I can about the process involved in getting into such extreme conditioning.

It is a bit like the space program- many of the modern conveniences found in every household were first conceived and developed as part of the rather extreme human desire to conquer space travel. These same advances were then watered down and filtered into our every day existence.

This is reminiscent of bodybuilding- the tremendous methods required to achieve extreme levels of leanness and muscularity can be “watered down” and used by regular people who wish to improve their own body composition. I often find it amusing how many so called “new” training and diet methods are rooted in old school bodybuilding techniques from the 1950’s- 1980’s (before extreme amounts of anabolics completely destroyed the sport).

The first step to achieving you body transformation goal is to decide on what look you are trying to achieve. In other words, what percent body fat are you after? I can tell you from personal experience that most men look their best somewhere between 8-12 per cent body fat. Women need more body fat and tend to peak at somewhere between 18 and 25 percent. This of course is completely subjective and also depends on how your body fat is distributed on your frame. For example, some men carry the majority of their fat around their mid section with very little elsewhere. This means that they can have terrific looking arms, back and legs but still have this circle of fat obscuring any abdominal definition. In order to look good shirtless, these guys may have to diet down to a much lower body fat percentage compared to a guy who carries his fat more uniformly or has more fat around his butt and hamstring area which can be easily hidden with shorts.

The same goes for females. You can have two women who share an identical body fat percentage yet look completely different simply because of the differences in where the fat is distributed.

This is one of the reasons why you should track your progress using pictures and percent body fat. Most of us are more concerned with how our bodies look and perform rather than achieving some number on a scale or chart. It is important for you to overcome the negative hurdle of obsessing over scale weight. This goes for people who want to lose fat and those whose desire is to gain muscle. The scale is simply too blunt of an instrument to gauge progress with any degree of accuracy or objectively.

Focus on moving the big rocks first

Losing fat without losing muscle is first and foremost a nutritional challenge. I acknowledge the role that hormonal imbalances can play in the fat loss process but this does not negate the law of energy balance. You must be eating fewer calories than you are burning on most days (but not necessarily every day) in order to mobilize fat for energy. This number is, of course, in a perpetual state of flux- as your weight drops so do your calorie requirements. While it is possible to achieve significant decreases in body fat without monitoring calorie intake, I have found that those who were most successful achieved the best results while following a structured meal plan. In fact, I would go so far to say that the best physique competitors in the world would never hope to achieve their results buy “winging it” when it comes to their nutritional intake and would instead opt for following a structured plan for more predictable results. This plan would likely address three primary concerns (listed in descending order of importance);

• Total number of calories (how much energy is consumed)

• Macronutrient ratios (the percentage of carbohydrates, fats and protein)

• Nutrient timing (when certain macronutrients are eaten)

How many calories should I eat to lose weight?

The number of calories you should be eating each day depends largely upon your body composition (how much muscle you have), body weight, activity level and goal. I use a formula that incorporates all of these factors when creating the meal plans on my system- www.ebodi.com. In order to give you a ballpark type figure of how much you should be eating here are some simple calculations for you to use;

Weight loss: bodyweight X 10= number of daily calories

Weight maintenance: bodyweight X 12= number of daily calories

Weight gain: bodyweight X 14= number of daily calories

Keep in mind that these calculations are approximations only and often need to be adjusted up or down.

Macronutrient ratios

This is the percentage of calories eaten as healthy, minimally processed carbohydrates, proteins or fats. There are many opinions as to what the best ratios are for fat loss, muscle building, increasing performance etc. In keeping within the context of fat loss I have found that a low carbohydrate, moderate fat, high protein  approach works very well for many people (especially when trying to mobilize hard to lose fat as outlined in this post). For people looking to get lean (but not necessarily “ripped”) the moderate carb, protein, fat ratio (40:30:30) works well too. This is the ratio I use in my ebodi system and I use it personally on most days. For people involved in endurance sports such as marathon training it would be advisable to keep the carbs a bit higher and follow more of a 55:30:15 approach. The important thing to remember is that macronutrient ratios are secondary in importance to overall calories when the goal is fat loss.

Nutrient timing   

The timing of your macronutrients is the final point to consider. I have found that this becomes more important as you become more and more lean and are trying to lose the last annoying fat deposits. During this period it may be advisable to limit the majority of your starch based carbohydrate food intake (rice, potato etc) to the post exercise period. This will help take advantage of the increased insulin sensitivity that occurs post exercise as well as the activation of Glut 4- a glucose transporter that helps shuttle nutrients into muscle preferentially over fat cells.  The other nutrient timing consideration is to always exercise following a high carbohydrate day. In other words, if you cheat on your diet and eat a pizza on Sunday make sure you workout on Monday.

The top two genetic variables

One thing is for certain- there are no two people who are exactly alike. I have found that there are two genetic variables that must be addressed on a “per person” basis and those are;

1. How carbohydrate sensitive you are.

Being carbohydrate sensitive simply means that you have some level of insulin resistance causing your body to secrete more insulin than it should. Insulin is your body’s storage hormone and people with high insulin levels tend to store more energy as fat while simultaneously impeding their body’s ability to access fat for energy. People who are carb sensitive tend to crave sugars and starches and easily gain weight when they eat those types of foods. The best way to address this sensitivity is to shift from eating grains, potatoes, rice, bread and other carb heavy foods in favor of green vegetables. After a 2-3 weeks of doing this you can re-introduce some healthy carb based foods in the post workout period to see how your body handles them. I am always amazed at the genetic variance when it comes to carb sensitivity. I have coached many people to extreme levels of leanness and some can achieve this level of conditioning with carbs while others cannot. You simply have to find out what works best for your body.

2. How much exercise your body needs.

Just like carbs, how much exercise (more specifically cardio) you have to do will also vary from person to person. For example, I do not require excessive amounts of cardio to get very lean. By simply reducing my carbs and shortening my rest intervals during my resistance training workouts I am able to effectively induce a calorie deficit and get the job done. However, I have clients for whom this is not enough and they require more exercise. You can only do so much weight training before you over-train and get injured and that is why you may need to incorporate a few cardio sessions each week. When performed correctly, cardio can help increase the actions of the catcholamines resulting in greater fat release. How much you need depends on your body- some individuals respond faster and more favorably to exercise than others. I always recommend starting with the least amount and assessing from there. Just remember that when it comes to losing fat it is your diet that matters most followed by resistance training (to help retain muscle) and then finally, cardio. Changing this hierarchy of priorities will usually result in subpar results.

 He who chases two rabbits catches neither

The fact of the matter is that losing fat and building muscle are two conflicting goals. Fat loss is a catabolic process that requires a calorie deficit and muscle building is an anabolic process requiring a calorie surplus. The goal with any fat loss program is to minimize the collateral damage (muscle loss) that invariably comes from losing body fat. This is the primary reason why weight training is so critical during a fat loss program- it helps to minimize muscle loss. My preferred method is to focus on losing fat first and once this goal is achieved switch to a different training and nutrition program that emphasizes muscle gain. This allows you to focus all of your energies on achieving one goal at a time and creates a very aesthetically pleasing physique. It also just makes a lot more sense.

In this video, Mississauga personal trainer Bruce Krahn talks about the work he does with clients at his private gym:

In addition to the work he does as a Mississauga personal trainer, Bruce is also very busy working as a health speaker and presents to groups, corporations and events.

As a nutrition & exercise researcher, Bruce shares his findings on his fat loss and muscle building blog.

Bruce also provides personalized meal plans and exercise programs for clients online. His system is based on his many years of research and training clients both online and in person.

Bruce began his career working as a personal trainer in various gyms in the 1990′s and became the go-to source for body transformations. During this time he also worked with EAS, Muscle Media Magazine and The Body For Life Challenge helping thousands of people reach their body transformation goals. His own body transformation landed him in the pages of various fitness publications including two covers. Bruce has owned several personal training studios and is the author of the best-selling book- The Fat Fighter Diet.

Bruce is currently researching content for a new book and divides his time between, writing, speaking and personal training. If you are interested in speaking with Bruce about personal training please contact him through his Mississauga personal trainer website.

Is this what effortless weight loss looks like?

“The 60 minute workout that only takes 10 minutes”

If you have spent any time surfing the web or watching television into the wee hours of the night then you have undoubtedly seen a late night infomercial or advertisement for fitness devices. From lean mean grilling machines to miracle skin products we are all familiar with those charismatic personalities hawking their latest and greatest gadgets.

For obvious reasons, fitness related infomercials hold the most interest for me. Oftentimes, these infomercials will target a specific body part- the most popular being the loss of abdominal fat and getting six pack abs. The Ab Lounge, Ab Rocket and Ab Belt all promise results with little to no effort and in just minutes per day. However, the only results you will likely see by using these devices will be the decrease in your bank balance rather than your waist size!

Do you trust this guy?

Fitness gadgets are big business and lately I have noticed more advertisements for a relatively new kid on the block- the vibration machine. Whole body vibration promises to melt the fat not only from the abs but from the rest of the body as well. In addition it also claims to improve fitness, performance, bone density, osteoporosis, pain management, hormonal response, multiple sclerosis and Parkinson’s disease. But wait- there’s more! Apparently whole body vibration will also help flush toxins while increasing production of collagen resulting in firmer skin and less cellulite. All of this in only a few short minutes per day with virtually no effort.

If celebrities are using it then it MUST be good!

Intrigued by these incredible claims I decided to drop in to one of my local vibration training centers to see what all the fuss was about. Once inside, I was told that my 6 minute session was the equivalent of performing a 45 minute cardio and weight training session at a gym – quite a claim given that my typical workout consists of either high intensity interval cardio or compound exercise supersets! Needless to say I didn’t even break a sweat during my session and there was no doubt in my mind that the fat loss results being claimed were exaggerated to say the least.

Perhaps my biggest issue I have with vibration training proponents is their claim regarding vibration training being good for spot reduction.  While in the facility I was told that fat loss and muscle “tone” (another B.S marketing word) can be achieved in selected areas of the body by placing targeted body parts on the machine. As discussed in previous articles, spot reduction cannot be achieved simply by subjecting a problem area to some type of stimulus.

I expressed my opinion to the owner of the facility and was told that to get the results promised I was supposed to perform exercises while standing on the device…but wait a second- wasn’t this supposed to be effortless weight loss? After all, the brochure does promise maximum results with minimum effort. The story was changing and now I was being told to squat, lunge, push-up, dip and even perform exercises using an exercise band while standing on the machine. Sounds like effort to me wouldn’t you agree? It was explained to me that performing exercises on the vibration machine enhanced the efficacy however the research says otherwise. Studies examining the effectiveness of vibration training show no increase in benefits (fat loss or muscle gain) when exercises were performed on the vibration machine.
 The Verdict
Whole body vibration machines can help with increasing balance, circulation and proprioception- all of which play an important role in overall health and fitness. I would also agree that vibration exercise works to make many basic training moves slightly more difficult and this may increase muscle stimulation. It’s also useful for people with diabetes because it improves and increases blood circulation (like any exercise session will).

That being said the use of whole body vibration in the pursuit of “effortless weight loss” is absurd. In fact, one study suggested that prolonged exposure to vibration machines could have major negative effects! Researchers concluded that “The most pronounced long-term effect of whole-body vibration is damage to the spine. The spinal region most frequently affected is the lumbar part, where spinal deformation, lumbago and sciatica can develop”. They sure didn’t mention that in the brochure.

The secret to long term sustainable weight loss will always be calorie balance- you must burn more than you consume. And the best program for fast results will always be a plan that incorporates intense physical exercise and proper nutrition. There is no way around this. Rather than spending one to four grand on a vibration machine pick up a set of dumbbells, an adjustable workout bench and learn how to perform some basic compound movement circuits and supersets. And if you still crave vibration you can use some of your spare change for a ride on the subway!

References

Roelants M, Delecluse C, Goris M, Verschueren Effects of 24 weeks of whole body vibration training on body composition and muscle strength in untrained females. S. Int J Sports Med. 2004 Jan;25(1):1-5.

Bogadi-Sare A. The effect of whole-body vibration: an unrecognized medical problem Arh Hig Rada Toksikol. 1993 Sep;44(3):269-79

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1725325/pdf/v039p00585.pdf

Building muscle is no simple task.

I have been lifting weights for more than 25 years and I have not seen any significant increases in my lean body mass in over a decade.

Sure I have gained a few pounds of muscle but nothing like the gains I made many years ago.

This is fine by me as I have zero interest in being a massive bodybuilder. These days I train to keep the muscle I have, prevent unwanted fat gain and because I simply love how good it makes me feel.

But what if I wanted to build more muscle- would it be possible?

The truth is I have likely hit my genetic maximum and while I could probably gain 2 or 3 pounds if I really tried the chance of me gaining 10 or 15 pounds of muscle (without the use of muscle building drugs) at this point is slim to none.

In the picture above, the “before” reflects several years of  poor training and wrong diet.  The results you see in the “after” came relatively quickly once I figured out how to combine the two properly. 

However, this may not be true for you.  Ask yourself the following questions to find out how fast you could build some new muscle:

How long have you been training?

This is the single most important factor. A 30 year old who has been training consistently and intelligently for 10 years will have far less muscle building potential than a 30 year old who has never lifted before. I say “intelligently” because if your lifting program consists of nothing more than planks, pushups and Bosu Ball training then you are probably nowhere near you genetic limit. In the past two decades of training clients I have discovered that there is an inverse relationship between training age and the amount of muscle you can build:

Years of consistent, intelligent training      Potential amount of muscle

1                                                                    2 pounds per month

2                                                                     1 pound per month

3                                                                      6 pounds per year

4                                                                      2-3 pounds per year

5 +                                                                   Reached genetic limit

Note: These numbers represent the average male. Female potential for muscle gain will be approximately half.

What are your testosterone levels?

Testosterone is your body’s key muscle building hormone and levels fluctuate widely from person to person. According to research, men aren’t what they used to be as testosterone levels in males are dropping by an average of 1.2% per year. That is a staggering decrease and will have a profound effect on body composition. A hormone boosting training program and intelligent diet will help optimize your levels but in many cases further intervention is necessary. The only way to know where you stand is to have your hormone levels analyzed using a simple blood test.  Ask your doctor to do this for you- I have had clients who were in their twenties who tested very low for their age.

Who are your parents?

Genetics play a large role in your muscle building potential. Some men can build muscle by just looking at the weights while others struggle to have arms that resemble something other than toothpicks. Most of us are average and fall somewhere in between these two extremes. Nothing you can do here except blame your parents I guess…

What is your training history?

I have helped many people complete body transformations. The ones who have the “easiest” transformation are those people who were in great shape, let themselves go and then got back into great shape. I know from personal experience that I have little problem regaining any muscle I may lose due to illness or inactivity. This is due to the “muscle memory” effect. Breaking new ground is an entirely different story however.

I am sure that some people reading this are thinking- if I have reached my genetic limit then why should I continue to workout?

The answer is simple- there are many benefits to strength training that go far beyond muscle building!  Strength training helps to maintain the muscle mass you have and keeps fat gain to a minimum. Lifting also increases bone density, helps manage pain, improves posture, relieves depression and keeps you looking younger than your years.  I will continue it for the rest of my life- I hope you do the same.

CLICK HERE FOR ONE YEAR OF PERSONALIZED TRAINING PROGRAMS AND MEAL PLANS FOR JUST $47!

Is this anti- Viagra?

The concept of sugar impeding fat loss is nothing new. In fact, pretty much every dietician, nutritionist and guru agrees that the over consumption of sugar can cause obesity, attention deficit disorder, diabetes, stroke and even cancer.

However, one thing you may not know about sugar is that it can also decrease testosterone leading to muscle loss.

I have spoken about testosterone, fat burning hormones and body composition in other posts. One area of particular concern is the link between testosterone levels and where men and women hold body fat.

Testosterone determines fat patterning

Sex differences in fat patterning become evident as changes to testosterone levels occur. As a man’s testosterone drops he can see a shift away from visceral fat towards hip, thigh and chest fat with the opposite sometimes occurring when a woman enters menopause. Other symptoms of low testosterone (or low T as it is commonly known) include:

Loss of lean body mass, including muscle and bone density, along with an increase in  body fat

Changes in body composition

Low sexual desire and sexual response (including difficulty achieving orgasm)

Reduced strength

High blood pressure and poor blood lipid profile

Depression, mood swing and loss of interest in everyday activities

One of the most interesting testosterone-related discoveries I recently uncovered was that glucose lowers testosterone levels. In a study commissioned by the Endocrine Society, subjects were administered the standard 75 gram glucose test. Testosterone levels were monitored before and after ingestion of the drink. The results were very interesting. Researchers discovered that testosterone was significantly lowered for up to 2 hours after administering the glucose drink!

The testosterone lowering effects of the glucose drink were not limited to those who had any pre-existing health conditions- the glucose beverage decreased testosterone levels by as much as 25% regardless of whether the men were diabetic, pre-diabetic or healthy. But the ill effects didn’t end there- nearly 15% of the subjects were actually driven into the hypogonadal range, in other words there levels were so low that their physician would likely prescribe some form of testosterone therapy to correct the problem.

If this wasn’t bad enough consider this- men who are interested in maximizing their manhood should remember that sugar is like anti-Viagra and lowers nitric- oxide- a key component to male sexual performance.

Rethink your post workout nutrition

One of the areas that many people screw up is their post workout nutrition.  In a gym near where I live they have a “Jugo Juice” juice bar where people line up to get their post workout nutrition shake. This is a mistake- especially if your goal is to improve body composition- in other words to have more muscle and less body fat. The typical beverage sold at these establishments is loaded with fructose. As discussed in a previous post fruit can make you fat and can easily make you pack on extra pounds.

What many people don’t realize is that your body does not need a huge hit of carbs after a workout- especially if your workout volume was relatively low and didn’t deplete muscle glycogen to any great degree.

But doesn’t insulin increase protein synthesis?

Yes, insulin is required in order to shuttle nutrients into your muscle cells after a workout BUT protein will do the job just fine on its own. As long as protein intake is sufficient (25 grams or more) muscle protein synthesis is maximized to an equal degree as if the protein was taken with 50 grams of carbohydrates post-workout.

I personally reduced the amount of frozen berries I use in my protein shakes (and the ones I make for my clients) to contain just a few (5 or 6) small berries in order to keep the fructose low and minimize the sugar load.

What you should do

I believe that eliminating sugar laden processed foods is the single most important action you can take if your goal is to improve health, body composition and hormone levels. I am aware that there are several popular diet books that recommend having a weekly “cheat” day each week in order to increase calories and carbohydrates and raise metabolism and fat burning hormones. This approach is only partially correct. The truth is that refined sugar is ALWAYS bad and does not do a good job of replenishing muscle glycogen anyways. A much better approach is to strategically eat REAL carbohydrate foods such as potatoes, rice, and even bread and pasta in order to accomplish this. Of course there will come a time when you may want to indulge in a sugar laden treat like a birthday cake or something of that nature. Here is what I do when those situations arise;

 Cinnamon- the anti-sugar

Cinnamon’s glucose lowering action is well documented. This wonder spice ushers glucose into the cells in much the same way that insulin does. Just 1 gram of cinnamon can reduce blood glucose levels and improve insulin sensitivity. I personally use 5 grams (1 teaspoon) in each of my protein shakes and sprinkle it wherever it seems like a good fit to the meal I am consuming. If I happen to have some sugar (such as a dessert) I always have some cinnamon and protein with it (along with 1-2 grams of fish oil).  This is an inexpensive and easy way for you to mitigate the ill effects of this harmful substance.

Add some acid for even more protection

The acid found in vinegar and lemon juice helps to blunt insulin and glucose responses while simultaneously increasing satiety. Because of this it is fair to say that the post meal consumption of vinegar and lemon may also help with protecting testosterone levels.

We know that the consumption of sugar is the major driver of insulin fluctuations. These fluctuation s have serious implications on our health, percent body fat, muscle mass and even our testosterone levels. Understanding the consequences of eating these types of refined foods is one of the keys to keeping them off the menu.

References:

Caronia, L., Dwyer, A., et al. Abrupt Decrease in Serum Testosterone After an Oral Glucose Load in Men. Clinical Endocrinology. July 2012. Published Ahead of Print.

http://onlinelibrary.wiley.com/doi/10.1111/j.1365-2265.2012.04486.x/abstract