Recent Blog Posts
Exercise
July 19, 2009
Think squats are bad for your knees? Think again!
Fact: Studies have repeatedly shown the squat to be a safe, effective exercise; when performed properly, it poses little risk to those who have healthy patellar function. Even elite athletes who squat several times their bodyweight have few reported injuries directly attributable to the activity.
Squatting actually places less stress on the knee joint than leg extensions. This has to do with the way that force is applied during exercise performance. In the leg extension, loading is applied perpendicular to the long axis of the tibia—a fact that creates tremendous shear force in the patellar region. Alternatively, loading during the squat involves a high amount of compression (i.e. a “squeezing” force), with forces applied parallel to the long axis of the tibia. Since a joint is better able to withstand forces from compression as opposed to shear, it therefore follows that squats are more joint-friendly than leg extensions.
What’s more, leg extensions tend to overstress the anterior cruciate ligament (ACL). During performance, the quadriceps reacts by pulling the tibia forward (a phenomenon called tibial translation). The ACL in turn opposes the quadriceps by trying to prevent translation of the tibia. These two antithetic actions place a considerable amount of stress on the ACL, and can potentially injure the ligament (and other soft tissue structures, as well).
Squats, on the other hand, have somewhat of a protective effect on the knee ligaments. Due to the multi-joint nature of the squatting movement (both the hip and knee are involved in performance), the hamstrings are activated as co-contractors and exert a counter-regulatory effect on the pull of the quadriceps. The co-contraction of the hamstrings and quads help to neutralize tibial translation, alleviating stress on the ACL.
All things considered, squats shouldn’t be avoided by those with healthy knees. They are a terrific exercise that works not only the lower body, but a significant portion of the torso, as well. It’s estimated that squat performance involves the recruitment of over 200 muscles in total, including the assistance of many stabilizer muscles. Without the active participation of these stabilizers, the act of squatting simply cannot take place. Hence, while the glutes and thighs are the prime muscle movers, synergistic muscle action is derived from the abdominals, spinal erectors, rhomboids, trapezius and other muscles. Squats therefore have a systemic effect on anabolism, helping to promote overall muscular development.
Further, the squat is an extremely functional exercise. It is used in many activities of daily living. Any time you lift an object from the floor (or sit in a chair, for that matter!), squatting is involved in the movement. Consequently, squats can help build the kind of practical strength and kinesthetic awareness that facilitates better performance of everyday tasks. In many cases it can even help to prevent lifting-related injuries at home and in the workplace.
Now this is not to say that squats are appropriate for everyone (in actuality, there is NO one exercise that is appropriate for everyone!). Conditions such as degenerative arthritis and various connective tissue disorders can be contraindications for squatting movements. But it’s not the squat, per se, that is harmful here: any form of loaded (or even unloaded) knee flexion and extension can exacerbate a patellar-related injury. Hence, it you have pre-existing knee pathology, caution must be utilized in both the choice and execution of thigh exercises. But provided no contraindications exist, you should have no problem squatting on a regular basis. It’s one of the best exercises you can do for both your body and your health!
Stay Fit!
Brad
Bookmark this on Delicious
Exercise
July 15, 2009
I’m often asked if there is a way to target the upper vs. lower aspects of the latissimus dorsi (lats). The answer: a qualified, “Yes.” To understand why, a little anatomy is in order.
The lats are one of the largest muscles in the body with attachments at the spine, scapula (shoulder blade), pelvis and humerus (upper arm bone). Because of these multiple attachments, the lat fibers are arranged in different directions, from almost perpendicular at the upper region to almost parallel with the body in the lower region. Since muscles are maximally stressed when an exercise moves in line with its fibers, the following protocols apply to lat training:
Close grip pulldowns (or chins) target the lower region of your lats. The lower lat fibers are basically straight up and down, running virtually parallel with the body. Thus, using a close grip keeps the line of pull in conjunction with the lower fibers. Wide grip pulldowns (or chins), on the other hand, are best for targeting the upper portion of your lats. The upper lat fibers run in an oblique fashion, fanning out at a sharp angle. Avoid using a hand spacing that’s significantly past shoulder length, though. Doing so restricts your range of motion which ultimately results in suboptimal development.
In final analysis, while both variations of the lat pulldown and chin up are effective in developing the lats and should be utilized in your routine, wide grip movements will focus a little more on the upper portion—the area most associated with back width. As far as performance, make sure to achieve a complete stretch at the start of the movement, bring the weight down in a controlled manner and forcefully squeeze your shoulder blades together at the finish. Focus on keeping continuous tension on your target muscles throughout the movement and you’ll derive maximum benefits.
Stay Fit!
Brad
Bookmark this on Delicious
Personal Training
June 27, 2009
I’ve received numerous emails about my recent post on the Sorry State of Personal Training. In your messages, many of you have expressed dismay about previous experiences and asked how to go about choosing a qualified fitness professional.
To address this topic properly, I’ve written an article called How to Choose A Personal Trainer: Five Essential Questions You Need to Ask. If you follow the strategies outlined in the article, you’ll dramatically increase your probability of finding a competent trainer who is right for you. Given the sorry state of personal training, your odds otherwise aren’t very good…
Stay Fit!
Brad
Nutrition
June 20, 2009
Non-stick cooking sprays can be a beneficial cooking aid. They can help to evenly coat a frying pan with healthy oils, ensuring you don’t overdo it from a caloric standpoint. In theory, this makes for a healthful food source.
What many fail to realize is that oils have “smoke points.” If you exceed the smoke point of an oil, it will become rancid, breaking down the double bond structure of the oil and potentially turning it into a carcinogen. To address this fact, PAM has come out with a cooking spray called PAM Professional High Heat (apparently originally designed for professional chefs). PAM Professional High Heat is formulated so that you can cook at high temperatures without the oil smoking, and avoid the associated blackened pans and residue build up. Sounds good, right? Not so fast…
Take a look at the ingredients. The first ingredient listed: Vegetable Oil (Partially Hydrogenated Soybean Oil*, Canola Oil*). Any time you see the word “partially hydrogenated” it means that the oil is a trans fat. Sure, trans fats are resistant to high heat–but they are also one of the biggest nutritional detriments to your health and well and being.
An examination of the listed ingredients on the label claims only a negligible level of trans fats (0.1 g). Upon closer inspection, however, this is deceiving. Values are based on a .4 second spray. That’s 4/10 of a second! Who coats a frying pan with a spray lasting less than half a second? No one I know. A two second spray would be more realistic, in which case you’re already up to half a gram of trans fats. It certainly wouldn’t be unusual to spray for five seconds or more to fully coat a pan. If so, you’re well over a gram of artery-clogging, cancer-causing trans fats. Don’t be fooled, they add up quickly.
Bottom line: stay away from any product that contains “partially hydrogenated” in the ingredients. They are one of the biggest–if not the biggest–food-based impediments to your health.
Stay Fit!
Brad
Exercise, Personal Appearances
June 18, 2009
Wanted to let everyone know that I will be conducting two advanced training seminars on Monday, July 6, 2009 in NYC. The lectures are geared towards fitness professionals (CECs are accredited for NASM and should translate for other organizations), but anyone with a good knowledge of exercise science can benefit. The courses are as follows:
Maternal Fitness: Safe and Effective Strategies for Training the Pregnant and Postpartum Client: Exercise is one of the most beneficial things a pregnant woman can do for her body – provided proper guidelines are followed. This workshop teaches you how to address the biomechanical and physiological changes that occur in the pre and postnatal period, and develop sound training programs tailored to the unique needs of the maternal client. Programming for strength training, cardiovascular exercise and flexibility training is covered in detail, with insight provided on how to modify exercise based on the individual needs of the client. Contraindications to exercise are addressed with respect to each trimester.
Program Design for Hypertrophy: Muscle development is of primary interest to those who lift weights. This workshop will elucidate the science behind optimizing muscular hypertrophy. It will detail the effects of manipulating intensity, sets, repetitions, and rest intervals on growth, as well as exploring the roles of factors such as exercise modality, training to failure, speed of movement, and recovery. The significance of acute hormonal fluctuations and lactate production as to their effects on increasing protein synthesis will be addressed. Sample routines are offered in the context of a periodized approach to help the practitioner with perfecting program design.
The courses are being offered through Innovative Wellness and Education. To register or learn more about the courses, click on the following link: Innovative Wellness and Education. These are researched-based workshops that really get into the science of exercise. I guarantee you’ll learn a lot!
Stay Fit!
Brad
Exercise, Fitness
June 9, 2009
I’ve posted several exercise demonstration videos on Youtube. These videos are from the DVD included in my book, Sculpting Her Body Perfect.
You can view the videos at the following link: Exercise Video Demonstrations. Feel free to rate the videos if you like them! Exercises include the correct performance of the sissy squat, walking lunge, seated row, and incline press. I’ll be adding more in the future. Enjoy 🙂
Stay Fit!
Brad
Nutrition
June 2, 2009
Recently, one of my students presented me with a copy of a book called, “The Flat Belly Diet.” A catchy title, no doubt. After all, who wouldn’t be enticed by a diet that claims to selectively target the fat around your midsection and flatten your stomach by simply eating certain foods?
The concept of the “Flat Belly Diet” is fairly simple. Basically, it professes that in order to lose your gut you need to eat a diet rich in monounsaturated fats (MUFAs)–a type of fat found in olive oil, avocados, and certain nuts. The impetus for this theory was derived from a study in the journal Diabetes Care, which showed that a MUFA-rich diet tended to reduce abdominal fat stores to a greater degree than those who ate a high-carb diet. While on the surface this might seem like a ground-breaking discovery, several things need to be kept in mind. First off, the sample size of the study consisted of only 11 subjects–a very small number for a study of this scope. What’s more, the subjects were all Type II diabetics. It’s purely speculative as to whether similar results would be realized in those who aren’t diabetic (and logic would lead me to believe that many wouldn’t). There also was no mention as to the types of carbs consumed by the subjects. There is a BIG difference between eating a bowl of oatmeal vs. a bowl of Frosted Flakes, despite the fact that both are largely carbohydrate based. Yet this wasn’t addressed anywhere in the study.
Now I have no qualms with recommending a diet that is rich in MUFA’s. They’ve been shown to be heart healthy and have beneficial metabolic effects. Specifically, when compared to saturated fats, consumption of MUFAs have been shown to result in less fat accumulation, even when caloric intake is similar. But MUFAs aren’t the only type of fat that confers such benefits. Omega 3 fats–a polyunsaturated fatty acid–show similar metabolic efficiencies as well as having a positive impact on numerous aspects of health and wellness. Given that omega-3s are “essential” fats (meaning the body can’t produce them naturally and that an absence causes disease), they are unquestionably a more important dietary nutrient than MUFAs. Yet there is little mention of omega-3s in the “Flat Belly Diet”.
Perhaps the biggest failing of the book is that it doesn’t focus on the most important nutrient for fat loss: protein. Protein confers numerous metabolic advantages for those seeking to optimize body composition. First, it increases satiety. Studies have clearly shown that when you eat higher amounts of protein, your appetite decreases, causing you to eat less food. Reduce calories and you lose weight, pure and simple. More importantly, a higher protein intake helps to preserve lean muscle while dieting. It has been well documented that if protein intake isn’t maintained when calories are restricted, people lose considerable muscle mass. The significance here is that muscle is metabolically active tissue. Lose muscle and your metabolism slows to an eventual crawl. You end up hitting a weigh loss plateau and ultimately you gain back what you lost and more.
Bottom line: There is nothing magical about the “Flat Belly Diet.” Don’t expect to go on this diet (or any diet, for that matter), and expect to selectively slim down your waistline. Proper nutrition during dieting requires sufficient protein to attenuate muscle loss (generally around 2 grams of protein per kilogram of body weight). And while monounsaturated fats are certainly beneficial, it’s more important to focus on increasing the amount of omega-3 fats in your diet. In addition to being highly bio-active, they have proven to confer numerous health and wellness benefits in ways that no other dietary fat can.
As always, be an educated consumer don’t fall for the hype.
Stay Fit!
Brad
Fitness
May 26, 2009
Just wanted to let everyone know that I posted a bunch of new reviews for supplements, equipment and books on my site. You can find them at the link below:
Fitness Product Reviews
Stay Fit!
Brad
Personal Training
May 17, 2009
A new client came to see me this morning. As part of the standard fitness assessment I perform at my facility, the Personal Training Center for Women, I asked her if she had any aversions to exercise. Her response: “Actually, yes. My last trainer put me through a workout that ended up causing a tear in my meniscus. The pain was so bad I had to have surgery.” That incident happened over a year ago. Until now, the woman had been afraid to exercise again.
If this was an isolated case, I could brush it off as an anomaly. After all, there are bad apples in every profession. But the sad fact is, I hear these types of stories over and over again. And what upsets me most is that it casts a bad light on the industry as a whole.
Unfortunately, the field of personal training is largely unregulated. Anyone can hang a shingle on their door and call themselves a “fitness professional.” You don’t need any education or certification. Heck, you don’t even need to have ever lifted a weight in your life! Think about it: Hair dressers and manicurists need to be licensed but personal trainers don’t. Who do you surmise can cause greater harm to their clients?
So how does one go about selecting a competent trainer. Until legislation is enacted that sets proper standards for those in the field, here are some things to consider:
1) What are the trainer’s academic credentials? Does he/she have at least some schooling in exercise science? A college degree in an exercise-related major is good. A master’s degree is even better. There also are vocational schools specifically devoted to the science and art of personal training. I’m on the faculty of the American Academy of Personal Training American Academy of Personal Training where I teach aspiring trainers how to hone their craft. Students get extensive schooling in exercise physiology and applied anatomy, as well as learning basic nutritional science. They receive both lecture-based instruction as well as hands-on experience. By the time they graduate, they’re well-prepared to create and carry out fitness programs in a one-on-one setting.
2) Is the trainer certified? If so, by what organization? There is literally an alphabet soup of organizations that certify personal trainers. Most of them, however, aren’t worth the paper they’re written on. A colleague of mine actually got his 9 year old son certified by one of the fly-by-nighters simply by paying the necessary fee. I’m sure I could find an organization that would certify my pet bulldog! Only a few select certifying bodies are nationally accredited. For me, the National Strength and Conditioning Association (NSCA) is at the top of the list. Their trainers tend to be the most knowledgeable based on my experience. Other well-respected certifications include the American College of Sports Medicine (ACSM) and the American Council on Exercise (ACE).
3) What experience does the trainer have? While knowledge is extremely important, the application of knowledge takes time to get right. A trainer should have a minimum of a year or two experience “in the trenches”. Any less and they’re still learning on the job. Don’t hesitate to ask for references if you have any doubts.
Want to spot a bad trainer? Here are a few giveaways:
1) The trainer doesn’t do an extensive fitness assessment. You can’t train someone properly if you don’t know anything about them. A good trainer will always perform an assessment that provides insight into things like medical history, needs and goals, body fat analysis, and strength testing. I never start training a client without spending a good hour or so going through all these things and more.
2) The trainer doesn’t chart your workout. This one is a real pet peeve of mine. It’s amazing how many trainers don’t take this basic step to heart. Any trainer worth his salt will be training multiple clients a day. How can he possibly remember what exercises you did in the previous session, not to mention your workout a week or two ago? Answer: he can’t. The only way to properly structure a workout is by noting everything the client does in every session. This means the trainer should carry a clip board and pen with your training chart throughout your workout.
3) The trainer takes you through the same workout every session. I can’t tell you how many times I hear this from people. Either their trainers are lazy, don’t care, and/or don’t know any better. Regardless, it’s a surefire prescription to poor results. Variety is the spice of fitness. Not only does changing a workout help to ensure continued progress, but it also helps to prevent exercise boredom. Routines should be varied on a regular basis. If not, the trainer isn’t earning his fee.
If you need any further advice on this topic, post a comment or shoot me an email. I’m always happy to respond.
Stay Fit!
Brad
Nutrition
April 21, 2009
“Oh, no! Not again…” This is what I find myself saying every time I hear a commercial for a weight loss product called Ever Cleanse — which unfortunately seems air every time I turn on the radio. In case you’ve somehow missed it, the ad copy goes something like this (I’ll insert my own comments in parentheses):
“Guys, we eat too much red meat, fast foods and processed foods. This keeps the belly flabby and keeps our bodies overweight”
(Probably the only statement in the commercial that has any credence. They should have quit while they were ahead.)
“Ladies, have you ever said ‘I feel fat today!’?”
(A clear attempt at tapping into a woman’s emotions. After all, is there any woman on the planet who hasn’t uttered these words at one time or another. But the hype is just beginning…)
“And how many of you have been trying to shed the same 10 to 20 pounds for years?”
(Another blatant emotional ploy. By now they’ve no doubt got the attention of virtually every listener. Mission accomplished.)
“There’s a healthy and faster way to lose weight!”
(Really? Faster than what? And for the record, ‘healthy’ weight loss doesn’t come fast. To lose a pound of fat you need to create a caloric deficit of about 3500 calories–count them up and see that you’re lucky to lose two pounds a week of body fat under the best of conditions.)
“It’s called Ever Cleanse; a clinically proven weight loss and detox formula that helps you lose weight and get rid of the 10 to 25 pounds of waste that some experts say is trapped to the colon walls like spackle or paste.”
(Whoa! Clinically proven? Where’s the clinical proof? Not a shred of evidence is cited in the commercial as to the product’s efficacy. For the record, I did a search on Medline and couldn’t locate a single peer-reviewed study that investigated Ever Cleanse in any capacity. Moreover, who are these experts that say we have spackled waste clinging to our colon? The only “experts” that I can imagine making such claims would be marketing experts who hawk products purported to reduce colon waste.)
“Two weeks of Evercleanse may be equal to months of dieting. It’s simple too. Natural, tasteless crystals dissolve in any food.”
(Gee, and here I’ve spent the better part of my life studying the science of exercise and nutrition and the answer to weight loss is actually as simple as sprinkling some tasteless crystals into my Big Mac and Fries. Whoopee, I can stop sweating and go back to being a couch potato!)
“Evercleanse will flatten out your midsection, reduce love handles; bellies and bloating have been disappearing in just days.”
(Say what? No more love handles? Bellies disappearing in days? Are they kidding? In case the ad copy writers played hooky during high school physiology, ‘love handles’ are, by defintion, the result of a buildup of excess body fat–not colonic waste. And while it’s possible that some people may have impacted colonic fecal matter, this certainly isn’t what is making them fat. Go back to the first line of the ad: the problem in today’s society is that people tend to eat too much and don’t exercise enough. Plain and simple.).
The ad spirals further downhill from here, making increasingly outrageous statements about the benefits of Ever Cleanse, but I’m sure you get the point. While I wish I could just dismiss it as a bad joke, the sad fact is that every day thousands of people buy into the hype and plunk down their hard earned money for worthless weight loss products. Consumers have been led to believe that if a product is advertised in the media then the claims made must be true. Wrong! Fact: The supplement industry is pretty much completely unregulated. That means any company claim virtually whatever they want without fear of retribution. And that means buyer beware.
Bottom line: Forget the weight loss shortcuts. Save your money and realize there are no secret formulas out there that magically melt away the pounds. If you want to maintain a healthy, fit body, you need to eat properly and exercise. No two ways about it. Fortunately, if you adhere to a fitness lifestyle, you’ll look great into your golden years and enjoy a better quality of life. And that’s no hype.
Stay Fit!
Brad
Entries (RSS)
