Recent Blog Posts
Ab Training, Media Appearances
May 17, 2010
In case you missed, here is a link to my appearance on Weekend Today in NY. The topic was how to get your abs into swimsuit shape. Enjoy!
Get Into Swimsuit Shape for Summer!
Stay Fit!
Brad
Nutrition
May 14, 2010
You may have seen commercials for a product called Vitamin Water. Vitamin Water is marketed as a “great-tasting, healthy enhanced water that is packed with nutrients” as well as “…providing a perfect complement to everyone’s less-than-perfect diet…” However, a look at the ingredients reveals otherwise…
Vitamin Water is not simply water with added vitamins. It contains 50 calories of sugar, which come in the form of crystalline fructose. Now 50 calories of sugar by itself is generally no big deal, but the calories definitely add up if you consume multiple bottles of the product–which apparently many people do. Moreover, fructose has been shown to be lipogenic, meaning it preferentially promotes fat storage. Given that the body has limited ability to store fructose as glycogen (only the liver can store fructose–muscles lack an enzyme critical for storage), gulping down several drinks could easily result in an increase in body fat.
More to the point, you would be much better served by taking a multi-vitamin/mineral complex to satisfy any additional micronutrient needs not met by the foods in your diet. You can get a month’s worth of vitmains and minerals from a one-a-day supplement for what you would pay for a single bottle of Vitamin Water!
Bottom line: Save your money on Vitamin Water–the costs outweigh the benefits. If you want to add taste to your water, squeeze in some lemon or lime. It’ll be better for your waist line and your wallet.
Stay Fit!
Brad
Media Appearances
May 12, 2010
I will be giving a webinar on the “Facts and Fallacies of Fitness” on Wednesday, June 16 at 2 pm, EST. The webinar is being hosted by the NSCA and will debunk some of the common myths associated with exercise and nutrition in an evidence-based fashion. The webinar is open to the general public and will involve a question/answer session following the presentation. I guarantee it will be informative for all attending. You can register for the webinar at the link below:
Brad Schoenfeld Webinar: “Facts and Fallacies of Fitness”
Stay Fit!
Brad
Fitness
May 10, 2010
Is it possible to be fit if you’re fat? A study by Weinstein et al. (2008) sheds some light on the issue. The study investigated the relationship between being overweight/obese (as measured by BMI) and indices of cardiovascular health in over 38,000 middle-aged and older women. Results showed that the overweight/obese subjects who were physically active significantly reduced their risk of coronary heart disease, with greater levels of physical activity associated with an greater reduction in risk. Sounds good, right? Not so fast…
Unfortunately, women who were overweight/obese showed an increase risk for coronary heart disease regardless of physical activity compared to lean women. These results held true even in those who engaged in high levels of exercise. What’s more, the study didn’t consider other health issues associated with obesity, such as cancer, metabolic disorders, and joint disease.
The bottom line is that just because you exercise doesn’t give you Carte Blanche to eat whatever you want. Exercise certainly will make you “fitter” if you’re fat, but the excess weight poses a health risk no matter how active you are. Regardless of activity levels, you still need to watch your waistline!
Stay Fit!
Brad
Weinstein AR, Sesso HD, Lee IM, Rexrode KM, Cook NR, Manson JE, Buring JE, Gaziano JM. The joint effects of physical activity and body mass index on coronary heart disease risk in women. Arch Intern Med. 2008 Apr 28;168(8):884-90
Exercise
May 4, 2010
Of all the emails I receive, the most common question asked is, “How can I reduce my (fill in the blank with a given body part).” Whether it’s the belly, thighs, butt or any other problem area, my answer is always the same: Sorry, but you can’t spot reduce!
Simply stated, there is no way to dictate what area of your body you lose fat from. It’s a physiologic impossibility. All the sit-ups in the world won’t give you a flat stomach; no amount of lower body exercises will directly diminish the size of your thighs. In reality, trying to eradicate your problem areas with targeted movements is literally an exercise in futility.
A recent study conducted by Redman et al. (2007) demonstrated the senselessness of trying to spot reduce. Thirty-five overweight subjects were placed into one of three random groups: a control group who ate their normal diet; an energy restricted group who reduced calories by 25%; or an energy restriction plus exercise group who reduced calories by 12.5% and increased energy expenditure through exercise by 12.5%. After six months, results showed that although fat depots were reduced by approximately 30% in men and 25% in women in both the calorie restricted and the calorie restricted plus exercise groups, the distribution of the fat depots were reduced equally throughout the whole body. This study used both dual energy X-ray absorptiometry (DEXA) and multi-slice computed tomograpy (CT) to evaluate fat mass, adding to the validity of results.
In order to appreciate why spot reduction doesn’t work, it is necessary to understand how fat is synthesized. When calories are consumed in abundance, your body converts the excess nutrients into fat-based compounds called triglycerides, which are then stored in cells called adipocytes. Adipocytes are pliable storehouses that either shrink or expand to accommodate fatty deposits. They are present in virtually every part of the body. There is a direct correlation between the size of adipocytes and obesity: the larger your adipocytes, the fatter you appear.
When you exercise, triglycerides are broken back down into fatty acids, which are then transported via the blood to be used in target tissues for energy. Because fatty acids must travel through the circulatory system—a time-consuming event—it is just as efficient for your body to utilize fat from one area as it is another. In other words, the proximity of fat cells to the working muscles is completely irrelevant from an energy standpoint. Since the body can’t preferentially use fat from a particular area, it simply draws from adipocytes in all regions of the body including the face, trunk and extremities.
Bottom line: When you exercise, fat will be burned globally throughout your body. Some areas will be more sensitive to fat loss than others, but over time you will lean out even the most stubborn problem areas provided you stay regimented with your exercise routine and maintain a caloric deficit.
Stay Fit!
Brad
Redman LM, Heilbronn LK, Martin CK, Alfonso A, Smith SR, Ravussin E; Pennington CALERIE Team. Effect of calorie restriction with or without exercise on body composition and fat distribution. J Clin Endocrinol Metab. 2007 Mar;92(3):865-72
Speaking
April 28, 2010
I will be speaking at this years NSCA National Conference. The conference takes place in Orlando, Florida at the Walt Disney World Swan and Dolphin Hotel from July 14-17. The topic of my seminar is “Facts and Fallacies of Fitness.” I’ll be debunking many of the most common fitness myths so be sure to attend!
Stay Fit!
Brad
Strength Training
April 20, 2010
I recently received an email response to one of my television appearances questioning my assertion that strength training helps to improve metabolism. As I responded to this individual, the research on the subject speaks for itself. Here is the lowdown…
First, there is a large body of evidence showing that resistance training has a significant effect on excess post–exercise oxygen consumption (EPOC)–far more than aerobic exercise (Burleson, et al. 1998; Gillette, et al. 1994). Osterburg and Melby (2000) found that an intense resistance training bout increased resting metabolic rate by 4.2% over a 16 hour period following exercise, which is quite substantial. More recently, Schuenke and colleagues (2002) showed that EPOC was significantly elevated 38 hours after resistance training, highlighting its importance in reducing body fat.
Longer term studies show a significant impact of resistance training on metabolic rate. Cambell and colleagues reported an increase in resting metabolic rate of approximately 6.8% following 12 weeks of strength training. This translated into an additional 105 calories burned per day. A study by Pratley and colleagues (1994) came to a similar conclusion on the topic, showing a 7.7% increase in metabolic rate after a four month strength training protocol. And more recently, Hunter, et al. (2000) found that 26 weeks of regimented strength training resulted in a 6.8% increase in resting energy expenditure in elderly adults. Realize, too, that these studies examined the metabolic response in older individuals–younger subjects who strength train with higher intensities of effort are bound to see even greater results.
Finally, there is a substantial body of evidence that strength training is essential in promoting long term weight management (Bryner, et al 1999; Donnelly, et al. 1993; Ryan, et al, 1995). A recent study by Bea and colleagues (2009) gave further credence to this, showing that both frequency of resistance training and the amount of weight lifted were inversely associated with weight gain (i.e. those who exercised more and lifted more had lower body weights). On the whole, those who lifted were significantly leaner than those who didn’t.
Bottom line is that strength training confers a significant metabolic effect. For those seeking to lose body fat, it is an indispensable component of any exercise program. The research is clear: lift to lose!
Stay Fit!
Brad
References:
Bea JW, Cussler EC, Going SB, Blew RM, Metcalfe LL, Lohman TG. Resistance Training Predicts Six-Year Body Composition Change in Postmenopausal Women. Med Sci Sports Exerc. 2009 Dec 14.
Bryner Rw, et al. Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet on lean
body mass and resting metabolic rate. J Am Coll Nutr. 1999 Apr;18(2):115-21.
Burleson, M.A. et al. 1998. Effect of weight training exercise and treadmill exercise on elevated post-exercise oxygen consumption. Medicine & Science in Sports & Exercise, 30, 518-22.
Campbell, W., M. Crim, V. Young and W. Evans. Increased energy requirements and changes in body composition with resistance training in older adults. American Journal of Clinical Nutrition 60: 167-175, 1994
Donnelly JE, et al. Muscle hypertrophy with large-scale weight loss and resistance training. Am J Clin Nutr. 1993 Oct;58(4):561-5.
Gillette CA, Bullough RC, Melby CL. Postexercise energy expenditure in response to acute aerobic or resistive exercise. Int J Sport Nutr. 1994 Dec;4(4):347-60.
Hunter GR, Wetzstein CJ, Fields DA, Brown A, Bamman MM. (2000). Resistance training increases total energy expenditure and free-living physical activity in older adults. J Appl Physiol. 89(3):977-84.
Osterberg KL, Melby CL. Effect of acute resistance exercise on postexercise oxygen consumption and resting metabolic rate in young women. Int J Sport Nutr Exerc Metab. 2000 Mar;10(1):71-81.
Pratley, R., B. Nicklas, M. Rubin, J. Miller, A. Smith, M. Smith, B. Hurley and A. Goldberg. (1994). Strength training increases resting metabolic rate and norepinephrine levels in healthy 50- to 65-year-old men. Journal of Applied Physiology Jan;76(1):133-7.
Ryan AS, Pratley RE, Elahi D, Goldberg AP. Resistive training increases fat-free mass and maintains RMR despite weight loss in postmenopausal women. J Appl Physiol. 1995 Sep;79(3):818-23.
Schuenke MD, Mikat RP, McBride JM. Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management. Eur J Appl Physiol. 2002 Mar;86(5):411-7.
Uncategorized
April 13, 2010
There remains great debate as to whether a high carb/low fat or low carb/high fat diet is best for weight loss. The majority of research seems to suggest that there is no definitive answer on the topic; results ultimately depend on individual genetics. Studies show that people respond differently to different dietary protocols; some do better with higher carbs, some with lower carbs. I’ve addressed this issue in a previous post on Diets for Your Genotype.
One thing that is not in doubt, however, is that a higher protein intake is universally essential when restricting calories–much more important than the percentage of carbs versus fat. A large body of evidence shows that when dieters consume a low protein intake, the body cannibalizes muscle tissue for fuel. As much as 1/3 of the body’s muscle is lost on a calorie-restricted diet when protein is kept at the RDA (approximately 0.8 grams per kilogram of body weight). Given that muscle plays a role in helping to maintain metabolism, its loss is a primary factor in weight loss plateau and subsequent weight regain.
Fortunately, muscle loss is significantly attenuated when greater levels of protein are consumed. A recent study by Gordon and colleagues showed that increasing protein from 15% of total calories to 30% of total calories reduced the amount of muscle loss by more than half in subjects consuming a low-calorie diet! These findings are supported by multiple other studies on the subject.
So how much protein should you consume when dieting? Studies suggest that about one gram of protein per pound of ideal bodyweight is needed to confer optimal benefits. Thus, if your target weight is 130 pounds, then you should consume about 130 grams of protein a day. Of course, adding resistance training to the mix can not only completely reverse muscle loss, but actually promote muscle development while losing body fat. So if you’re looking to get lean and defined, cut calories while maintaining a higher protein consumption and remember to lift those weights!
A word of caution: If you have existing kidney disease, higher protein intakes are generally contraindicated as they can overstress damaged kidneys. Make sure you coordinate any dietary changes with your physician.
Stay Fit!
Brad
Gordon MM, Bopp MJ, Easter L, Miller GD, Lyles MF, Houston DK, Nicklas BJ, Kritchevsky SB. (2008). Effects of dietary protein on the composition of weight loss in post-menopausal women. J Nutr Health Aging, 12(8):505-9.
Exercise
April 9, 2010
I receive thousands of emails over the course of a year, but wanted to share one I received recently. It is reprinted here unedited in its entirety:
Dear Brad,
Just a quick note to THANK YOU for putting together your 28-day Body Shapeover book. It is “THE” book that just takes out all the guesswork in resistance training, and from wasting ridiculous amounts of money on lazy personal trainers!
I have been heavy-set for as long as I can remember, but got even heavier after having my three children who are now ages 17, 11, and 10. At my highest, I was 320 lbs and that was back in 2006. Since that time, I have been one of those who went through the yo-yo diet and exercise phases going from 320 to 240 then back to 300 and down to 280 – ridiculous times. I finally found myself and decided that if I just accept the challenge as part of my everyday life, as opposed to a chore or “must do” then I would enjoy working out and eating right.
So in January I did just that – it wasn’t easy – I still failed myself many times by going days/weeks without working out and eating crap; late February was a natural turning point and I haven’t stopped since. I’m a member at my local Gold’s Gym and started doing just cardio + good eating. Last weekend, I went to Barnes and Noble to find the “right” book to guide me with my resistance training (I’ve been out of work since June 2009 and couldn’t afford a trainer; was determined that finances wouldn’t deter me). There were so many books, but many made it seem so much more complicated that what resistance training really is. So I really liked your book because of its preciseness, guidance, versatility, and facts. IT’S THE BEST $20 I’VE EVER SPENT ON MYSELF!!! I have been following the plan since Monday and my body already feels the workouts. I’ve spent on trainers before – and in my opinion were a waste of my time and money.
So long story short (sorry) – I am super excited to have found your book, and super excited in incorporating your exercises into my regimen. I started at 264 on Monday, and am at 261 today.
THANK YOU SO MUCH FOR MAKING RESISTANCE TRAINING EASY AND EXCITING!
More power to you!
Jennifer
I’m always humbled when I receive these kinds of emails. Exercise is a complex science. I pore over dozens upon dozens of research articles every week in my never-ending quest to stay on the cutting-edge of the fitness field. The difficult part is to make this information accessible to the masses and to do so in a manner that can be practically applied to optimize results. I strive to attain this feat in all my writings, including here on this blog. Knowing that I’m accomplishing my goal is ultimately what makes my life’s work worthwhile.
If you have any thoughts you like to share on my blog or books, please send them to me. I read and respond to every one of my emails individually. As I said, it means a great deal to me to know that I’m making an impact.
Stay Fit!
Brad
Exercise
April 8, 2010
I will be doing a live webinar in this coming June, 2010. The webinar will be hosted by the National Strength and Conditioning Association (NSCA). The topic is one of my favorites: Facts and Fallacies of Fitness. I’ll post additional details shortly. Hope you can attend!
Stay Fit!
Brad
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