tag:blogger.com,1999:blog-16269164143247126852023-11-16T04:51:41.113-08:00Random fitness writingsEricahttp://www.blogger.com/profile/17595898236433600072noreply@blogger.comBlogger11125tag:blogger.com,1999:blog-1626916414324712685.post-22407112447005338682009-05-29T09:17:00.000-07:002010-10-21T11:17:52.539-07:00Getting a Better Butt: Part IIThe <a href="http://www.tmuscle.com/free_online_article/sex_news_sports_funny_grok/atomic_dog_the_snarky_bodybuilding_dictionary">Snarky Bodybuilding Dictionary</a> defines "deadlift" as follows:<br /><span class="grayHeader"></span><blockquote><span class="grayHeader"><span style="font-weight: bold;">Deadlift</span>,</span> <i>n. Archaic</i>. An exercise that fell out of favor in the latter portion of the 20<sup>th</sup> century because of its propensity to make the lifter perspire. It was replaced by triceps kickbacks.</blockquote>Deadlifts are an exercise that I rarely see people doing at the gym. In fact, I've seen numerous routines which include squats and lunges, with no hamstring exercise at all! Take a look at the hamstring muscles:<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGu46xaWI94KkYnrtGIS2CxR3BM_1G8x8_DSxHLKaEy3RiUTA5rlsFDktiZGGsBu-8bfdVJwpkNPc8M78Oit_2CKYqjp4esbulIhHAHzvXPR0vT1QNToUNBH6wzyTBYFnz7AOmeG3lJJvo/s1600-h/HamstringPosterior.gif"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 92px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGu46xaWI94KkYnrtGIS2CxR3BM_1G8x8_DSxHLKaEy3RiUTA5rlsFDktiZGGsBu-8bfdVJwpkNPc8M78Oit_2CKYqjp4esbulIhHAHzvXPR0vT1QNToUNBH6wzyTBYFnz7AOmeG3lJJvo/s320/HamstringPosterior.gif" alt="" id="BLOGGER_PHOTO_ID_5341282513916304322" border="0" /></a><br />Yep, pretty much the whole posterior side of your thigh! Seems like a pretty big muscle group to neglect, eh? But don't think that hamstrings are the only muscle worked by deadlifts. To quote <a href="http://www.tmuscle.com/free_online_article/sports_body_training_performance/mastering_the_deadlift_part_ii%3bjsessionid=E550A2CCC9BEC0B113C7DB8ED7C92DCC.hydra">Eric Cressey</a>: "You'd be hard-pressed to find a single weight-training movement that's more "complete" than the deadlift. It's not just an upper or lower back exercise, or a grip exercise, or a posterior chain exercise, or a core exercise; it's an everything exercise". Furthermore, it is quite possibly the ultimate booty buster. The reasoning is similar to that of squats: so many muscles are recruited that you're able to bear more weight, and more load translates to greater hypertrophy. So let's talk about getting the most out of your deadlift.<br /><br />In <a href="http://randomfit.blogspot.com/2009/05/getting-better-butt-part-i.html">part I</a>, I went over the benefits of dynamic warm-ups and post-workout static stretching. Since we already introduced hip, glute, and quad movements, let's add in a warm-up and stretch apiece for the hamstrings. I like to throw some <a href="http://www.sparkpeople.com/resource/exercises.asp?exercise=152">lying body weight leg curls</a> in with the pre-workout mobility drills, and <a href="http://www.exrx.net/Stretches/Hamstrings/SeatedChairSingleLeg.html">seated stretches</a> with our post-workout routine.<br /><br />Before we begin, lets touch on the issue of gloves. Some people eschew these, since in real life, you won't have weight lifting gloves on when you go to pick something up. However, if you are concerned about forming callouses, I think that a pair of gloves are fine. I've found that men's gloves tend to have a greater area of padding than those made for women, so I buy those.<br /><br />What follows are three variations from which you can choose your favorite flavor of deadlift:<br /><br /><span style="font-weight: bold;">Romanian deadlift</span><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipI-aU2TiDI0NsmwN2Tcoz3djTkvIsMsBrhCljckp4B_GlxT3f637tqg-mhAe50yRcto8aJkCmNrAXIYBWUT126qeC1E67Z6idhwo_UQxHxsrYzaMOx5Sh3h98JRRd5NZiJ7SWB76xXZhb/s1600-h/RomanianDeadlift.gif"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 160px; height: 120px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipI-aU2TiDI0NsmwN2Tcoz3djTkvIsMsBrhCljckp4B_GlxT3f637tqg-mhAe50yRcto8aJkCmNrAXIYBWUT126qeC1E67Z6idhwo_UQxHxsrYzaMOx5Sh3h98JRRd5NZiJ7SWB76xXZhb/s320/RomanianDeadlift.gif" alt="" id="BLOGGER_PHOTO_ID_5341287680093339602" border="0" /></a>First, you'll need a dead Romanian. I kid, I kid.<br />Keep your feet hip width and slightly turned out. Grasp the bar just outside of your hips -- an extremely wide grip (snatch grip) will emphasize your back, and we want to work the glutes. You can use a mixed grip (one palm overhand, one palm underhand) to decrease torque, just alternate which hand is over and which is under. Also, make sure that your knees are soft with a slight bend; lock them out and you target the hamstrings moreso than your butt. I had trouble keeping good form on these until I got the following bit of "eureka!" advice: <span style="font-style: italic;">focus on pushing your hips back</span>. In doing this, you will naturally lower the barbell. Keep your back straight and DO NOT transfer the weight to your lower back. The drive should come from your hips. Push your hips back until you feel a stretch in the back of your legs; the bar should be between mid-calf and ankle. Maintaining your straight back, <span style="font-style: italic;">contract your glutes</span> and bring your hips forward. Do not use your upper body to pull up the bar, we want to activate the glutes as much as possible and use that force to drive the hips forward. For a more in-depth article on execution, check out Mike Robertson's <a href="http://robertsontrainingsystems.com/articles/Perfecting+The+Romanian+Deadlift/">Perfecting the Romanian Deadlift</a>.<br /><br /><span style="font-weight: bold;">Rack pull</span><br /><br />This is a good choice if you have a power cage and are not yet ready for a full deadlift. I prefer these over Romanian deadlifts because they're closer to the real deal. First, set the safeties on the rack to the appropriate height. Remember the picture of the cage I posted in part I? well, these are the safeties:<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCLNk5qC6KZ4iDavtz4c1rtPPgKIuSZjfh-kpFb9QvBXONOvtwWPrExpURDsmCuzVJ1ElbSwKHILg88I1Feefv42G5-DUEY3hLpjwhlzqpJXei5zjS-OGIto7n1SIpRYK3tsrhAy8fPdDl/s1600-h/wght012_x.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCLNk5qC6KZ4iDavtz4c1rtPPgKIuSZjfh-kpFb9QvBXONOvtwWPrExpURDsmCuzVJ1ElbSwKHILg88I1Feefv42G5-DUEY3hLpjwhlzqpJXei5zjS-OGIto7n1SIpRYK3tsrhAy8fPdDl/s320/wght012_x.jpg" alt="" id="BLOGGER_PHOTO_ID_5341292490224731122" border="0" /></a><br />The lower you set them, the more you'll get out of your lift. I set them at or just below knee height. Set the barbell so that it's resting on the safeties. As in the Romanian deadlift, you want the force to come from contracting your glutes and driving your hips forward with a flat back. Grip, stance, etc are as in the Romanian deadlift description. <a href="http://www.youtube.com/watch?v=yX25JXycqlM">Here</a>'s a good video demonstration of a rack pull.<br /><br /><span style="font-weight: bold;">Deadlift<br /><br /><br /></span><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJzhsCsb_2FSz6LPFfNF6hTTHL0TtwMiNGx6AKHF6TvU67sYBCSiaf3SItyawWXMwgjEhWdiNxf4wrdiEif0PDhmZq9xgY1SPiWlTlVIV-FMpDoLhLLSqgD48w9GMJQRy5C0k_wRJCaJTk/s1600-h/BBDeadlift.gif"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 160px; height: 120px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJzhsCsb_2FSz6LPFfNF6hTTHL0TtwMiNGx6AKHF6TvU67sYBCSiaf3SItyawWXMwgjEhWdiNxf4wrdiEif0PDhmZq9xgY1SPiWlTlVIV-FMpDoLhLLSqgD48w9GMJQRy5C0k_wRJCaJTk/s320/BBDeadlift.gif" alt="" id="BLOGGER_PHOTO_ID_5341419229894270290" border="0" /></a>If you're ready for the real deal, check out <a href="http://www.stumptuous.com/dork-diva-deadlift-and-stiff-legged-deadlift">this page</a> on Stumptuous. I highly recommend doing these in flat-soled shoes (i.e. Vibrams, wrestling boots, or Chuck Taylors).<br /><br />Regardless of what deadlift variation you choose, take care not to overdo the amount of weight you stack on the bar. Even with correct form, this exercise will tap into your lower back muscles. Start with a relatively light weight and gradually increase it so that you know how much you can comfortably lift without straining your back.<br /><br /><span style="font-weight: bold;">Putting it all together<br /><span style="font-weight: bold;"><br /></span></span>If you do a <a href="http://exrx.net/Questions/FullBodyWorkout.html">full body workout</a> such as my <a href="http://randomfit.blogspot.com/2007/06/weight-lifting-routine-for-beginners.html">beginner routine</a>, you have a couple options. You can do both squats and deadlifts at each workout, or you can do alternate workouts where one includes heavy squats/light deadlifts and the other has heavy deadlifts/light squats. It depends largely on how much weight you're pushing. If you're using a very heavy load it will be difficult to do them both at your maximum potential on the same day, but if you're still at the 25lb barbell stage, you can probably go ahead and do both. Alternately, on your light squat day you can do a unilateral squatting motion, such as <a href="http://exrx.net/WeightExercises/Quadriceps/DBLunge.html">lunges</a> or <a href="http://exrx.net/WeightExercises/Quadriceps/DBSingleLegSplitSquat.html">Bulgarian squats</a>, as these help train balance and work your stabilizing muscles a bit more. We don't choose them for the heavy day because you can't bear as much load. Likewise, you can substitute <a href="http://exrx.net/WeightExercises/Hamstrings/BBGoodMorning.html">good mornings</a> for deadlifts on your light day since, while primarily a hamstring exercise, these are great for working on lower back endurance.<br /><br />If you're a bit more advanced, you can do a two-day split where you have a push day and a pull day. I prefer this to an upper/lower split as you would do squats and deadlifts on different days and thus can get the most out of these lifts. Do your squats or deadlifts first when you're fresh.<br /><br />Here are two sample routines that you could do:<br /><br />FULL BODY<br /><br />Workout A:<br />-Squats (heavy; 3 sets of 8 or 5 sets of 5)<br />-Light deadlifts or good mornings (2 sets of 12)<br />-<a href="http://sparkpeople.com/resource/exercises.asp?exercise=63">Push ups</a> or <a href="http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html">bench press</a><br />-<a href="http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html">Bent rows</a><br />-<a href="http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html">Shoulder presses</a><br />-<a href="http://sparkpeople.com/resource/exercises.asp?exercise=7">Modified planks</a><br /><br />Workout B:<br />-Deadlifts (3x8 or 5x5)<br />-Light squats or lunges (2x12)<br />-<a href="http://sparkpeople.com/resource/exercises.asp?exercise=63">Push ups</a> or <a href="http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html">bench press</a><br />-<a href="http://www.stumptuous.com/mistressing-the-pullup">Cable pull downs or pull ups</a> (or bent rows again if you're not in a gym)<br />-<a href="http://www.exrx.net/WeightExercises/DeltoidLateral/DBRaises.html">Dumbbell raise</a><br />-<a href="http://sparkpeople.com/resource/exercises.asp?exercise=7">Modified planks</a><br /><br />TWO-DAY PUSH-PULL SPLIT<br /><br />Workout A (Push):<br />-Squats<br />-Bench press (horizontal push)<br />-Shoulder press (overhead push)<br />-Dips (regular, bench, or assisted) (vertical push)<br />-Calf raises<br /><br />Workout B (Pull):<br />-Deadlifts<br />-Bent rows (horizontal pull)<br />-Cable pull downs or pull ups (overhead pull)<br />-Dumbbell raise (vertical pull)<br />-Modified planks or ab exercise of choice<br /><br /><span style="font-weight: bold;">A word on diet<br /><br /></span>So say you've been faithfully doing this routine but you still don't have the junk in the trunk which you're seeking. There is one other potential culprit: diet. Heavy squats and deadlifts will give you lift and firmness no matter what. But if you're actually looking to construct a big round booty, you might just need to eat more. Muscle does not appear out of thin air, and excess calories, particularly protein, provide the building blocks for new tissue. For example, when training for Million Dollar Baby, Hillary Swank ate 4000 calories per DAY, and had to set alarms so that she could wake up in the middle of the night and drink more protein shakes! That's a particularly extreme example, but if you're actually looking to pack on pounds of muscle in your backside, you may need to beef up your diet for a little while. The good news is, you can always diet later on to shed the extra fat. <span style="font-weight: bold;"><br /></span><span style="font-weight: bold;"><br /></span>Ericahttp://www.blogger.com/profile/17595898236433600072noreply@blogger.com1tag:blogger.com,1999:blog-1626916414324712685.post-32524027985585843742009-05-27T18:33:00.000-07:002009-05-28T01:30:09.720-07:00Getting a Better Butt: Part IAhh, booty exercises; such an easier topic to discuss than other aspects of weightlifting! Generally, women seek a fuller, rounder backside, rather than asking, "How can I get my butt <a href="http://randomfit.blogspot.com/2007/06/bulking-vs-toning.html">toned without being all bulky</a>??". So, this post is all about how to put some muscle in your hustle.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTmlmZFh0l6pH1i-LPCuLH6cHU20YqXDy3XiCw9ULn3Dyq-eZTpa0tkzXvlepuDlzLb-0s9z4qXUeTejbOuw4Gd5lZ0R5NXkxazZ-N9Twd_DoJ-GW2DLkXbmDQ01YQQnWPkr8ok5dJ5ba3/s1600-h/gallery_main-0520_kim_kardashian_bikini_01.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 214px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTmlmZFh0l6pH1i-LPCuLH6cHU20YqXDy3XiCw9ULn3Dyq-eZTpa0tkzXvlepuDlzLb-0s9z4qXUeTejbOuw4Gd5lZ0R5NXkxazZ-N9Twd_DoJ-GW2DLkXbmDQ01YQQnWPkr8ok5dJ5ba3/s320/gallery_main-0520_kim_kardashian_bikini_01.jpg" alt="" id="BLOGGER_PHOTO_ID_5340684227214090706" border="0" /></a><br />First things first: let's talk about having reasonable expectations. Your shape is largely determined by genetics. There is no diet and exercise program that will give Ashley Olsen junk in the trunk like J-Lo. However, if you're small and seeking a curvy backside, lifting will help you build it up with more muscle, plus it will give you more roundness and lift. If you're concerned that your butt is too big as it is, keep in mind that exercise will give your rear more depth rather than width, which few women will complain about!<br /><br />Now, on to the exercises! I've seen the same headlines you have: "Get the secret to a great butt!" "Secrets of celebrity trainers revealed!" and so on. I've seen the crazy battery of obscure exercises spread across glossy magazines. So you may think that what I'm about to suggest is woefully prosaic: squats and deadlifts. Yes, the good ol' standbys. Getting a great butt isn't about discovering some cutting-edge esoteric move. People do squats and deadlifts because <span style="font-style: italic;">they work</span>, because they've been extensively researched, the results easily duplicated, and the conclusions are clear. They are simply unbeatable when it comes to lower body exercises.<br /><br />So why squats and deadlifts? Aside from building up your backside, I could extoll the benefits of these exercises all day. First, they are quite possibly the most functional exercises you could do. How many people throw out their backs trying to pick up something heavy? Do your deadlifts and you don't have to worry about that happening to you. And isn't it nice to be able to squat to the ground without grunting and rubbing your knees? Plus, rather than just being a quad exercise or a hamstring exercise or a hip, core, or lower back exercise, they do it all, and train the muscles in your whole posterior chain to work together. This brings me to the reasoning why these compound lifts are such effective booty lifters. Unlike a silly machine exercise, you're not just training isolated muscles with laser focus. Rather, you're working the full range of your posterior chain: your gluteals, hip flexors, hamstrings, the glute-ham tie-in, your vastus lateralus (the curvy outer "sweep" of your quads), and all those other muscles that work together to create a lovely silhouette. And because you recruit so many different muscle groups, you're able to bear a lot more load. Heavier weights = more muscle! I regularly see people at the gym squatting several hundred pounds. Ever see someone do 100 pounds on the <a href="http://exrx.net/WeightExercises/GluteusMaximus/LVStandingHipExtension.html">hip extension machine</a>? Me neither.<br /><br /><span style="font-weight: bold;">Getting the most out of your squat</span><br /><br />For the longest time, I didn't understand why squats were heralded as such a fantastic booty exercise. I wasn't feeling it in my rear and I wasn't getting the results I wanted. Now that I'm older and wiser, I understand what I was doing wrong.<br /><br />First, let's talk about a phenomenon that's casually referred to as "sleepy glutes". Do you work at a computer or have a similar job that involves sitting at a desk all day? You may be a victim. Being in a seated position all day contracts and tightens the hip flexors while stretching and relaxing the glutes. Tight, overactive hip flexors + weak, underactive glutes = lessened glute activation. So, we're going to take a three-pronged approach here: a proper warm-up, beneficial stretching, and correct form for the squats themselves.<br /><br />A common mistake that people make is statically stretching before their workout. In actuality, you want to do a dynamic warm-up first, such as a five minute brisk walk, to literally warm up your muscles. Stretching when everything is cold and tight can actually increase the likelihood of injury, plus you won't be able to get the most out of your stretches in such an inflexible state. Do dynamic mobility work before your workout, and stretches after. For our booty-building purposes, we're seeking warm ups that will increase hip mobility and fire up the glutes. There are plenty of mobility drills out there, so you can find your favorite, or do a few of my suggestions:<br /><br /><ul><li>For hip mobility, <a href="http://www.youtube.com/watch?v=koh2eoSdG2Q">fire hydrants</a></li><li>For the gluteus minimus and medius, <a href="http://www.youtube.com/watch?v=NSLDV4N5Gl4">scorpions</a></li><li>For the gluteus maximus, <a href="http://www.youtube.com/watch?v=24B9IRHZzTU">glute bridges</a></li></ul>After doing these, your butt should be awake and ready for action! And by "action", I mean a perfectly executed squat. Assuming you have access to a gym, this will require you you use what is possibly the most feared piece of equipment. Walk past the cardio bunnies and hip abduction machine and you'll find it over by the free weights:<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBbuJPGLywobWKaKMKaOOzgeGOtC-b_CWSgQ4wo_iSXEKFila1PX9GOX0DRBTkuMEKF7NVugSiBu_eMQd_SdPWvrWVwjrb7Z4JAWxoIyzdkrasOtBUNcoNANOr1SU6b1Ly8L0yiRAaFswB/s1600-h/wght012_x.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBbuJPGLywobWKaKMKaOOzgeGOtC-b_CWSgQ4wo_iSXEKFila1PX9GOX0DRBTkuMEKF7NVugSiBu_eMQd_SdPWvrWVwjrb7Z4JAWxoIyzdkrasOtBUNcoNANOr1SU6b1Ly8L0yiRAaFswB/s320/wght012_x.jpg" alt="" id="BLOGGER_PHOTO_ID_5340712528589401026" border="0" /></a><br />That's right: I'm telling you to use the power cage. Here's the reasoning: to accomodate the highest load possible, you want to do a squat with the bar resting on your upper traps (as in the picture above). Your quads and glutes are much bigger muscles than those in your upper body, therefore they can bear more weight, so you can squat more poundage with the bar resting over your shoulders than you could if you were limited by upper body strength, such as with <a href="http://exrx.net/WeightExercises/GluteusMaximus/DBSquat.html">dumbbell </a>or <a href="http://exrx.net/WeightExercises/OlympicLifts/OverheadSquat.html">overhead </a>squats. When you step into the power cage, the bar is already resting on the rack. All you have to do is position your traps underneath, grip the bar, and walk it back. This is much safer than if you had to pick a heavy barbell off the ground and finagle it over your shoulders. Also, keep in mind that the bar alone in the power cage weighs 45 lbs, so don't be surprised if you can only stack on a few 5lb plates!<br /><br />The next aspect of squat form I want to touch on is depth. You may have heard that you should only lower yourself until your thighs are parallel to the ground. This myth, however, is based on antiquated research. It has since been <a href="http://exrx.net/Kinesiology/Squats.html#anchor4522492">demonstrated </a>that as long as you use proper form and have a reasonable rate of descent (read: you don't pile on more weight than you can handle and snap to the ground), there is no increased risk of injury. In fact, if you don't do a full ass-to-grass squat, you don't tap into your vastus medalis (the little teardrop shaped muscle over your knee). If you don't strengthen the muscles around your knees, you may develop a strength imbalance which will cause injury if your quads write checks that your knees can't cash. But perhaps the #1 reason why you want to squat deep? That's how you're going to tap into your booty muscles. I recently encountered a <a href="http://apt.allenpress.com/perlserv/?request=get-abstract&doi=10.1519%2F1533-4287%282002%29016%5B0428%3ATEOBSD%5D2.0.CO%3B2">study </a>which performed EMG analysis at the glutes for different squat depths. The verdict? Squat as low as you can go for maximum rear activation.<br /><br />There's a great in-depth description of proper squat form <a href="http://www.stumptuous.com/dork-diva-squat#backsquat">here</a>. Here's the gist: stand with your feet about shoulder width or slightly wider, toes turned slightly out. With a straight back, squat down as low as you can. Focus on sitting back rather than sitting down; this may help you keep proper form. When you get to the bottom, <span style="font-style: italic;">contract your glutes</span> and use those muscles to bring yourself up, keeping your back straight and your feet firmly planted. Do NOT rise up on your heels! Do these correctly and you'll feel like someone took a blowtorch to your butt! If you can't do a deep squat with proper form using heavy weight, do them with a lighter weight at first, or even just body weight. If you need to make it even easier, do <a href="http://www.sparkpeople.com/resource/exercises.asp?exercise=65">wall squats with a ball</a>. Programming your body to squat low and with proper form is the first priority; you can always add more weight as you progress.<br /><br />When you're done with your workout, this is the time to stretch. I recommend the following:<br /><ul><li>Gluteus maximus: <a href="http://exrx.net/Stretches/GluteusMaximus/Squatting.html">squatting glute stretch</a></li><li>Gluteus minimus and medius: <a href="http://exrx.net/Stretches/HipAbductors/LyingCrossover.html">lying crossover</a><br /></li><li>Hip flexors: <a href="http://exrx.net/Stretches/HipFlexors/BentoverLungeHipFlexor.html">lunging hip flexor stretch</a></li><li>Quads: <a href="http://exrx.net/Stretches/Quadriceps/SideLying.html">lying quad stretch</a></li><li>Hip adductors: <a href="http://exrx.net/Stretches/HipAdductors/SquattingGroin.html">squatting groin stretch</a></li></ul>If you stretch after every workout, you will progressively notice improvements in flexibility.<br /><br /><span style="font-weight: bold;">Stay tuned for part II: deadlifts and diet!</span>Ericahttp://www.blogger.com/profile/17595898236433600072noreply@blogger.com0tag:blogger.com,1999:blog-1626916414324712685.post-24329657130130202422009-05-23T16:11:00.000-07:002010-03-25T05:33:23.539-07:00How to Lose WeightMaking the decision to lose weight is easy. Sticking to a plan can be challenging but still manageable. Wading through the myriad different diets and health claims and figuring out exactly what you need to do to shed the pounds? It can feel downright impossible. So I'm going to make it easier for you. I'm not going to tell you what you can or can't eat, <span style="font-style: italic;">when</span> you can or can't eat, whether you should have smaller portions or six meals or whatever else. This is a template from which you can devise a plan that works for YOU while still following some basic guidelines. The good news is, you should be able to lose roughly a pound per week, and keep it off, too. Okay? Okay!<br /><br />Here's the guiding principle: to lose weight, you must burn more calories than you consume. See, not exactly rocket science! Despite diets that demand you reduce carbohydrates or fat or calculate a specific ratio of protein to fat to carbs, it comes down to that simple fact. Now, 3500 calories is roughly equal to a pound of fat. Get a 3500 calorie deficit per week (in other words, a 500 calorie deficit per day), and you'll lose a pound a week. So how do we get into that deficit? Well, there are three ways: you can increase the amount of calories you burn, decrease the amount you consume, or both. I will concede that weight loss primarily comes down to diet, but exercise gives you a nice amount of wiggle room, and of course <a href="http://randomfit.blogspot.com/2007/06/weight-lifting-routine-for-beginners.html">weight lifting</a> will make you look firm and sexy (or BUFF AND SWOLE if you're a guy).<br /><br />Now comes the one annoying aspect of my plan. Are you sitting down? Okay: You are going to have to count calories. You may not have to do it the entire time you're losing weight, and you definitely don't have to do so for the rest of your life. At the very least, you should log caloric intake for a couple of weeks just to get an idea of what your diet should look like. If you eat more or less the same thing every day, you won't have to count for long. If your diet is extremely varied, continuing to record calories is probably advisable. But here's the deal: it's easy to believe that we're eating "healthy". I myself wondered why I kept gaining weight if I was eating "healthy". But when I started counting calories, I was SHOCKED. It can really add up, especially with things like sauces, dressings, oil, and so on. For example, I learned that just by ditching the tortilla at Chipotle and getting a "burrito bol" instead of a burrito saved me about 350 calories!<br /><br />Still willing to try it? Read on.<br /><br />First, you'll want to figure out your basal metabolic rate, or BMR. This tells you how many calories you burn in a day. The absolute best way to figure this out is to go to a gym which has a machine that can test this. However, that is generally on the expensive side (about $100) and far from necessary. There exists a formula that will give you a pretty good estimate, and there are plenty of online calculators such as <a href="http://www.active.com/fitness/calculators/calories/">this one</a> which will do the math for you. If you exercise regularly, you <span style="font-style: italic;">can</span> do the calculation setting your activity level to something higher than sedentary. However, I prefer to calculate my sedentary BMR and log my exercise along with my intake and examine the net calories burned. For example, if my daily caloric target is 1500 and I burn 500 calories, then I can actually consume 2000. This is preferable for me because it motivates me to exercise and also keeps me honest about my activity level. I'd mark "lightly active" only if your 9-5 job involves a lot of movement; for example, if you're a walking tour guide. Mark higher levels of activity if you do manual labor for a living. Otherwise, for these purposes, you're sedentary. Once you have your BMR, subtract 500 from that. That will give you the deficit you need to lose a pound per week.<br /><br />Counting calories isn't too bad since there are numerous web sites out there which make the task easy. Here's list of some popular ones, take a look around and figure out which suits your fancy:<br /><ul><li><a href="http://www.fitday.com/">FitDay</a> - seems to be the most popular, I used it for a while<br /></li><li><a href="http://www.thedailyplate.com/">The Daily Plate</a> on Livestrong - I personally find the interface to be a major pain in the ass but the database is huge<br /></li><li><a href="http://www.sparkpeople.com/">Sparkpeople </a>- also has blogs, communities, recipes, articles, social networking, etc<br /></li><li><a href="http://www.myfitnesspal.com/">My Fitness Pal</a> - I've never used it but it comes highly recommended<br /></li><li><a href="http://www.nutracheck.co.uk/">Nutracheck</a> - Ideal for Europeans, as the measurements are metric and the database is more geared toward European (particularly UK) foods<br /></li><li><a href="http://www.nutritiondata.com/">NutritionData</a> - Database is on the limited side but great for tracking vitamin and mineral content of foods<br /></li><li><a href="http://www.calorieking.com/">CalorieKing</a> - My favorite but it costs $</li></ul>So take a look around and sign up for whichever suits you. Go on, I'll wait. Now you should have an account on a site which allows you to track calories in and calories out. If you eat something, log it. If you exercise, log that. Try to reach your caloric target. And that's pretty much it! Not so bad, eh?<br /><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://gadgets.boingboing.net/world_27slargestabacus.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 331px; height: 368px;" src="http://gadgets.boingboing.net/world_27slargestabacus.jpg" alt="" border="0" /></a><span style="font-weight: bold;font-size:78%;" >Or you could just use a giant abacus!</span><br /></div><br />Here's a couple good things to keep in mind when counting calories:<br /><ul><li>When in doubt, overestimate calories consumed and underestimate calories burned.</li><li>Use some common sense when logging food. For example, if you order a side of asparagus at TGI McFunsters and it comes out with an oil slick, sorry -- it doesn't count as steamed asparagus. Add a tablespoon or so of oil to your log.</li><li>Your software of choice may include "exercises" such as shopping, doing dishes, working at a computer, and so forth. Sorry, you don't get to log these. This is more or less factored into your BMR. If you do something particularly vigorous like moving furniture, go ahead and log that. <a href="http://www.caloriesperhour.com/index_burn.php">Calories Per Hour</a> has an extremely complete activity database in case you need to enter a custom exercise.</li><li>Fibrous veggies (as opposed to starchy veggies) are a freebie. Go ahead and gorge yourself; no one's ever said, "I could lose this weight if only I didn't eat so much steamed zucchini!". Rule of thumb, if it's a vegetable with fewer than ~50 calories per cup, don't worry about the calories. The TEF (thermal effect of food) is such that the amount of calories necessary for digestion are very close to the gross calories in the food item. <a href="http://web.archive.org/web/20071011031935/nyafb.com/lists/fibrous-vegetables/">Here</a>'s a list of fibrous veggies, because if the bullet points didn't tip you off, I love lists.</li><li>WEIGH, do not measure, your food! <a href="http://www.youtube.com/watch?v=JVjWPclrWVY">This video</a> shows you why. Scary stuff!!!<br /></li></ul>There ya have it. Now, it's up to you to decide exactly how to make this work for you. Big breakfast or small, six meals or three, low carb or high, it doesn't matter -- just burn more calories than you consume.<br /><br />Now, while this isn't a <span style="font-style: italic;">diet</span> per se, I'm going to give you a few guidelines which should help you along in your weight loss journey.<br /><br />First, there is one and only one "food" item that I suggest cutting out completely, and I use the word "food" quite loosely here. That would be partially-hydrogenated oils, the source of trans fats. Even if something claims to be trans fat free but lists partially-hydrogenated oil in the ingredient lists, I'd steer clear. It has been proven to cause increased weight gain even with appropriate caloric intake. From <a href="http://www.sciencedaily.com/releases/2006/06/060619133024.htm">ScienceDaily</a>:<br /><p></p><blockquote><p> Kylie Kavanagh, D.V.M., presented the findings today at the 66th annual Scientific Sessions of the American Diabetes Association in Washington, D.C. She said that over six years, male monkeys fed a western-style diet that contains trans fat had a 7.2 percent increase in body weight, compared to a 1.8 percent increase in monkeys that ate monounsaturated fats, such as olive oil.</p><p> The monkeys all were given the same amount of daily calories, with 35 percent of the calories coming from fat. The amount of calories they got should only have been enough to maintain their weight, not increase it, Rudel said. "We believed they couldn't get obese because we did not give them enough calories to get fat." </p> <p> One group of monkeys got 8 percent of their calories from trans fat while the other group received those calories as monounsaturated fat. The researchers said that this amount of trans fat is comparable to people who eat a lot of fried food.</p> <p> "We conclude that <span style="font-weight: bold;">in equivalent diets, trans fatty acid consumption increases weight gain</span>," said Kavanagh. </p></blockquote><p></p>In other words, it's a weird-ass chemical and your body doesn't know what the heck to do with it so it stores trans fats around your organs no matter how hard you pedal on the elliptical. I have no problem with occasional indulgences, but this particular indulgence isn't one that you can just burn off.<br /><br />Speaking of indulgences, let's touch on cheats. I'm a big proponent of occasional cheat meals; it revs your metabolism a bit and keeps you from going insane. However, I urge you to take cheat<span style="font-style: italic;"> meals</span>, rather than cheat <span style="font-style: italic;">days</span>. One or two cheat meals per week is great, but I don't like the idea of spending a day binging and gorging. It also promotes the fallacy that if you slip up on your diet, you've already "ruined" it; think of it as a cheat MEAL and you'll have an easier time getting right back into your good habits.<br /><br /><span style="font-weight: bold;">Recommended, but not required</span><br /><br />I cannot be emphatic enough about this: you will have a much easier time if you drink only unsweetened beverages. This extends to artificial sweeteners as well; it really changes your palette if you're accustomed to syrupy-sweet beverages with and between meals. But most importantly I would eliminate juices, sodas, sports drinks, and the like. Soda is now the #1 source of calories for Americans, beating out the longtime frontrunner, bread. It really adds up without making you feel full, and it's so easy to drink a lot. I drink a lot of unsweetened iced tea; I'll make a big pitcher of sun tea and keep it in the fridge. I especially love fruity herbal teas.<br /><br />One thing which curbed my appetite was cutting back on high-glycemic foods. The glycemic index is a ranking system which ranks foods by how quickly they're broken down to glucose; white sugar and white flour are at the highest end of the spectrum. The problem with high <span class="st" id="st" name="st">glycemic</span> foods is that they're quickly digested, resulting in a blood sugar surge and an <span class="st" id="st" name="st">insulin</span> spike. Afterwards, your blood sugar crashes and you're left lethargic, craving anything that will give you immediate fuel -- aka, more sugar and white flour! Don't worry, you don't need to be looking up glycemic values; <a href="http://ginews.blogspot.com/2006/11/food-for-thought.html">here</a> is an excellent common-sense guide to reducing the glycemic index of your diet. The one exception is right after weight lifting. This is the time when your intramuscular glycogen stores are refueled most efficiently, so use this time to treat yourself to a quickly-digesting simple carb. I usually eat fat free frozen yogurt made with real sugar or a fruit smoothie with whey protein.<br /><br />Along those lines, keep an eye on your portions when it comes to grains and starches. A serving of rice or pasta isn't so bad, but it is very easy to end up with two or three or four servings. For example, if you eat a healthy stir fry on top of two 1-cup scoops of rice, the rice alone packs on 350 calories! It's oh-so-easy to go overboard, and thus I try to make veggies and fruits my primary sources of carbs. Think of it this way: 2 cups of broccoli has the same amount of calories as 1 cup of strawberries and just 1/4 cup of cooked whole wheat pasta! The broccoli would nearly fill up your plate whereas the pasta would look like a toddler-sized portion. As such, salads, soups, and stir-fries are your friend. You can pack in a ton of veggies along with some lean protein, and the variations are endless. Also keep an eye on how much fat you add to a dish. A mere tablespoon of olive oil has 120 calories, so invest in some nonstick cookware and oil spray.<br /><br />So there's your plan. Think of this as a template where you can fill in your own preferences and idiosyncrasies. Stick with it, and you'll lose the weight. So you can strut past all the diet books and magazines promising a magic bullet -- it always comes down to calories in versus calories out.Ericahttp://www.blogger.com/profile/17595898236433600072noreply@blogger.com0tag:blogger.com,1999:blog-1626916414324712685.post-28584257425627211892009-02-27T09:42:00.000-08:002011-01-05T11:41:05.547-08:00An even easier beginner weightlifting routineAh, spring. The days are getting longer, the sun is shining brighter, and everyone is coming out of their winter hibernation. People are stretching their atrophied muscles, newly-energized with thoughts of becoming active and getting a head start on a summer bikini body.<br />
<br />
...oh, wait. It's only spring here in Florida :) Well, all the more reason to get ahead of the game!<br />
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It has been brought to my attention that people starting out from absolutely zero activity have trouble with my <a href="http://randomfit.blogspot.com/2007/06/weight-lifting-routine-for-beginners.html">beginner's weight lifting routine</a>. So, after some fiddling, I've devised a few modifications for those who are just starting out. I STRONGLY recommend first reading my <a href="http://randomfit.blogspot.com/2007/06/weight-lifting-routine-for-beginners.html">post with the original routine</a>, because it explains the rationale behind the exercises I choose. It also details my suggested sets and reps scheme.<br />
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The original beginner routine necessitates only a pair of dumbbells, and I want to keep the modified routine as low-equipment as possible. So, I am adding only one additional piece you will need to acquire:<br />
<div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTz-8NMcnceF9Utohr-O_QtOlmsXpmaRYYrPDf-n0wsu4RmP69aTu1SFuxjrNJXrQ5JfJczYmOxodITcjXwCB1CemsNcGANt4N_SDg5Kkp2_RzhqRURHVfFJtv3N-jHrsfLc_dPEp1oOMh/s1600-h/SwissBall.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5307537226760473218" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTz-8NMcnceF9Utohr-O_QtOlmsXpmaRYYrPDf-n0wsu4RmP69aTu1SFuxjrNJXrQ5JfJczYmOxodITcjXwCB1CemsNcGANt4N_SDg5Kkp2_RzhqRURHVfFJtv3N-jHrsfLc_dPEp1oOMh/s320/SwissBall.jpg" style="cursor: pointer; display: block; height: 220px; margin: 0px auto 10px; text-align: center; width: 216px;" /></a><br />
<div style="text-align: left;">That would be an exercise ball, or Swiss ball, or whatever the magazines are calling it. Inexpensive and infinitely versatile. Need to justify the cost? <a href="http://lifehacker.com/software/exercise/exercise-tip-exercise-ball-office-chair-178020.php">Use it as your desk chair</a>.<br />
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Like the original beginner routine, this is a full-body workout with exercises for quads, hamstrings, chest, shoulders, back, and core. Also like the original routine, you'll be doing squats as your quadricep exercise, but instead of regular-ol' bodyweight full squats, do <a href="http://www.sparkpeople.com/resource/exercises.asp?exercise=65">squats with the ball between your back and a wall</a>. Instead of keeping wide legs with the toes turned out, try to keep your feet parallel, shoulder-width, and toes pointed forward. This targets the curvy outer "sweep" of the glutes. Also, go all the way down rather than halting when your thighs are parallel to the ground. This recruits your gluteals (read: butt!) and vastus medalis (read: strengthens the muscle around your knee and prevents future injury). The research indicating that full squats are dangerous <a href="http://exrx.net/Kinesiology/Squats.html">has been long outdated</a>.<br />
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On to hamstrings. <a href="http://www.exrx.net/WeightExercises/GluteusMaximus/BBDeadlift.html">Deadlifts</a> are far and away my favorite hamstring exercise. There is NOTHING that can replace them. I've seen it classified as a back exercise, a hip exercise, a posterior chain exercise, and a core exercise -- well, that's because deadlifts work all of those! It is one of the most complete exercises you will ever do, though in particular, they are the ultimate booty lifter. And talk about functional strength! How often do people throw out their back lifting something heavy off of the floor? Do your deadlifts and you're poised to never have that happen. For the beginner routine, I recommend <a href="http://www.exrx.net/WeightExercises/OlympicLifts/RomanianDeadlift.html">Romanian deadlifts</a> because it's a little easier to keep proper form. However, I realize that not everyone can do even these, and there is a potential for lower back injury if you do deadlifts improperly. So I will recommend an alternative with the caveat that you should try to move on to deadlifts when you build up strength! Get out your Swiss ball again and do some <a href="http://www.sparkpeople.com/resource/exercises.asp?exercise=64">single-leg hamstring flexions</a>. These are surprisingly challenging; if you can't manage these, do them with two legs, and if you can't handle even THAT, do them with two legs and your butt on the ground. If you have access to a gym, you might do <a href="http://www.exrx.net/WeightExercises/GluteusMaximus/LVKneelingHipExtension.html">hip extensions</a> at every other workout so that you train both flexion and extension. While I'm not a big fan of machines (for the reasons outlined <a href="http://www.stumptuous.com/dont-fear-the-free-weights">here</a>), especially lever machines, I at least don't feel that the hip extension machine is <span style="font-style: italic;">dangerous</span> -- it's just sub-optimal. I would also add in some bodyweight <a href="http://www.exrx.net/WeightExercises/ErectorSpinae/WtBallHyperextension.html">ball hyperextensions</a> at the end of your workout to build up some lower back strength. If you have a very light barbell such as a <a href="http://www.bodybar.com/Body-Bar-Store/Body-Bar-Classic">body bar</a>, alternate workouts with ball hyperextensions and <a href="http://www.exrx.net/WeightExercises/Hamstrings/BBGoodMorning.html">good mornings</a> so that you train both forward and backward bends.<br />
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For chest exercise, I am a firm believer in push-ups until you get to the point where you really need to add weight; for example, if you can do more than 10 good ones without getting exhausted. Even if you've mastered the push-up, you can try advanced variations such as <a href="http://www.sparkpeople.com/resource/exercises.asp?exercise=179">keeping your legs elevated with a Swiss ball</a>. But, I do recognize that some people can't even do ONE good push-up! If this is you, at every workout I would at least <span style="font-style: italic;">try</span> to execute a single push-up. You could try doing a single negative push-up (starting flat on the ground instead of starting in the "up" position) or even just try holding the push-up position. But say you want to do something to build up strength, too? I would recommend <a href="http://www.sparkpeople.com/resource/exercises.asp?exercise=45">dumbbell chest presses on the Swiss ball</a>. I like doing these on the ball rather than a bench because in order to keep it stable, you need to recruit your core muscles. Thus, you get used to using your core and chest in conjunction, as with push-ups. If you have access to a gym, at every other workout do <a href="http://www.exrx.net/WeightExercises/PectoralSternal/AsChestDip.html">assisted chest dips</a>; it's a great exercise for tapping into your lower pec muscles and also adds a downward pushing motion into your routine.<br />
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For back, shoulders, and core I would keep the same recommendations as in the original beginner routine: <a href="http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html">bent-over rows</a> for back, <a href="http://www.sparkpeople.com/resource/exercises.asp?exercise=7">modified planks</a> for core, and either <a href="http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html">shoulder presses</a> or <a href="http://www.exrx.net/WeightExercises/DeltoidLateral/DBRaises.html">dumbbell raises</a> (alternate workouts) for shoulders. If you have access to a gym, alternate rows with assisted pull-ups for a vertical pulling motion which exercises the back muscles in a different way. I strongly prefer <a href="http://www.exrx.net/WeightExercises/LatissimusDorsi/AsUnderhandChinup.html">assisted chin-ups</a> over <a href="http://www.exrx.net/WeightExercises/LatissimusDorsi/CBFrontPulldown.html">lat pull-downs</a> because you're actually bringing up your body and working toward being able to do a real pull-up.<br />
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So, your workout will look like this:<br />
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<span style="font-weight: bold;">Workout A</span><br />
<ul><li><a href="http://www.sparkpeople.com/resource/exercises.asp?exercise=65">Wall squats with ball</a></li>
<li><a href="http://www.sparkpeople.com/resource/exercises.asp?exercise=64">Single-leg hamstring flexions</a></li>
<li>Try your damndest to do a push-up!<br />
</li>
<li><a href="http://www.sparkpeople.com/resource/exercises.asp?exercise=45">Dumbbell chest press on ball</a> (optional, depending on how you do with push-up(s))<br />
</li>
<li><a href="http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html">Bent-over rows</a> OR <a href="http://www.exrx.net/WeightExercises/LatissimusDorsi/AsUnderhandChinup.html">assisted chin-ups</a><br />
</li>
<li><a href="http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html">Shoulder presses</a></li>
<li><a href="http://www.sparkpeople.com/resource/exercises.asp?exercise=7">Modified planks</a> (optional, if you're still up for it)</li>
<li><a href="http://www.exrx.net/WeightExercises/ErectorSpinae/WtBallHyperextension.html">Ball hyperextensions</a> (optional, if you're still up for it)</li>
</ul><span style="font-weight: bold;">Workout B</span><br />
<ul><li><a href="http://www.sparkpeople.com/resource/exercises.asp?exercise=65">Wall squats with ball</a></li>
<li><a href="http://www.sparkpeople.com/resource/exercises.asp?exercise=64">Single-leg hamstring flexions</a> OR <a href="http://www.exrx.net/WeightExercises/GluteusMaximus/LVKneelingHipExtension.html">hip extension machine</a></li>
<li>Try your damndest to do a push up!</li>
<li><a href="http://www.sparkpeople.com/resource/exercises.asp?exercise=45">Dumbbell chest press on ball</a> OR <a href="http://www.exrx.net/WeightExercises/PectoralSternal/AsChestDip.html">assisted chest dips</a> (optional, depending on how you do with push-up(s))</li>
<li><a href="http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html">Bent-over rows</a></li>
<li><a href="http://www.exrx.net/WeightExercises/DeltoidLateral/DBRaises.html">Dumbbell raises</a></li>
<li><a href="http://www.sparkpeople.com/resource/exercises.asp?exercise=7">Modified planks</a> (optional, if you're still up for it)</li>
<li><a href="http://www.exrx.net/WeightExercises/ErectorSpinae/WtBallHyperextension.html">Ball hyperextentions</a> OR <a href="http://www.exrx.net/WeightExercises/Hamstrings/BBGoodMorning.html">good mornings</a> (optional, if you're still up for it)</li>
</ul>Once you feel comfortable with this, you can move onto my <a href="http://randomfit.blogspot.com/2007/06/weight-lifting-routine-for-beginners.html">original beginner routine</a>, and then try one of my <a href="http://randomfit.blogspot.com/2007/07/intermediate-routines.html">intermediate</a> suggestions!</div></div>Ericahttp://www.blogger.com/profile/17595898236433600072noreply@blogger.com2tag:blogger.com,1999:blog-1626916414324712685.post-47266110615108258862007-07-17T18:48:00.000-07:002009-02-27T09:41:28.120-08:00Working out in a dilapidated one-room shackSince writing my <a href="http://randomfit.blogspot.com/2007/06/weight-lifting-routine-for-beginners.html">beginner's weight lifting routine</a>, I've had a number of people ask me if there are any alternatives that can be done without any equipment. And here I was all proud of myself for devising a routine than only necessitates a set of dumbbells! Well, apparantly there is a demand for an all-bodyweight all-the-time workout, so here it is. You can do this workout in a tiny college dorm room without so much as a heavy soup can.<br /><br />Before I give the routine, I'd like to offer a brief rundown of the pros and cons. Bodyweight exercises tend to recruit a vast array of muscle groups. This is great in terms of functional strength and learning to control your body. Additionally, bodyweight exercises tend to ensure that you work the full range of the targeted muscle. For example, barbell bench presses can allow your lower pecs to bear the bulk of the load, whereas a properly done push-up will recruit the upper pecs and pectoralis minor. But, while I still hold true to compound exercises, I think that it's good to be able to isolate certain muscle groups that just can't be fully tapped without weights, such as shoulders.<br /><br />As far as building muscle, in my experience, nothing beats throwing heavy weights around. However, if you're just starting out, you'll make gains no matter what you do. Eventually, you WILL get to a point where you need to add weights, especially with lower body work. But when you're starting from nothing, you will certainly progress. This routine is also good for experienced weight lifters who are traveling or who periodize their routines to have light weight days.<br /><br />Despite using no weights, this routine is NOT simple. Chances are it will kick your butt!<br /><br />For lower body, I prefer one-legged exercises. Since you're not adding weight, it adds a challenge to shift all the work to a single leg. Complete newbies may opt to just do plain ol' bodyweight <a href="http://www.exrx.net/WeightExercises/Quadriceps/BBFullSquat.html">full squats</a>. I do these with my hands clasped behind my head. If you can do 10-15 of these with good form, you might switch to unweighted <a href="http://www.exrx.net/WeightExercises/Quadriceps/BBSingleLegSplitSquat.html">Bulgarian split squats</a>. Be sure that whatever you prop your foot on is low enough to accomodate doing a deep squat. This is also good if you only have one set of dumbbells which are appropriate for your upper body but you need a challenge for your quads. Just grasp the dumbbells while doing this. If you are super duper advanced, try doing <a href="http://www.beastskills.com/Pistol.htm">pistols</a>.<br /><br />Perhaps the only equipment-free hamstring exercise is the king deadlift. If you scroll down to the first exercise in <a href="http://musclewithattitude.com/readTopicMwa.do?id=1593017">this article</a> (mildly NSFW), the author shows a few different ways to do these, ranging from easiest to hardest. If you own a pair of dumbbells but they are too light for a challenging conventional deadlift, you can try <a href="http://www.stumptuous.com/cms/displayarticle.php?aid=132#onelegDL">one-legged deadlifts</a>.<br /><br />For chest, wide-arm <a href="http://sparkpeople.com/resource/exercises.asp?exercise=63">push-ups</a> are the longtime favorite. I recommend these to beginners in lieu of a chest press regardless of what equipment is available. I don't like modified push-ups where you put your knees on the ground because they seem to activate your abs more than your chest. If you need something easier, <a href="http://sparkpeople.com/resource/exercises.asp?exercise=133">do them on an incline</a>.<br /><br /><a href="http://www.trainforstrength.com/ex-1.shtml">Dive bombers</a>, aka stripper push-ups, are a great way to train your deltoids, and they look pretty cool too. I don't think that they're a substitute for shoulder presses or side raises, but they get the job done.<br /><br />While <a href="http://www.exrx.net/WeightExercises/BackGeneral/WTSupineRow.html">supine rows</a> and <a href="http://www.stumptuous.com/cms/displayarticle.php?aid=51">pull ups</a> are my favorite bodyweight back exercise, if you don't have a low bar, do a few sets of <a href="http://sparkpeople.com/resource/exercises.asp?exercise=142">reverse planks</a> to failure. These are virtually a full body exercise, but they really make your back muscles scream for mercy.<br /><br />I personally wouldn't bother with any additional abdominal work, as all of these exercises heavily recruit your core muscles. However, if you're one of those freaks who insists on doing some direct ab work, do a few sets of <a href="http://www.exrx.net/WeightExercises/RectusAbdominis/WtVUp.html">V-ups</a>. There are a ton of extremely effective bodyweight ab exercises out there, so feel free to substitute your favorite. I selected V-ups because they're easy to maintain good form without equipment, and you can actually reach failure. I love planks but we're already doing reverse planks.<br /><br />If you are a total novice, you could make one or both of the following modifications:<br />-<a href="http://www.sparkpeople.com/resource/exercises.asp?exercise=130">Isometric towel hold</a> instead of dive bombers<br />-<a href="http://www.sparkpeople.com/resource/exercises.asp?exercise=107">Wall push-ups</a> instead of regular push-ups<br /><br />I don't worry so much about with sets and reps, because you can't adjust the weight to be lighter or heavier. Instead, I just focus on getting a total volume of approximately 25 reps. This could be 3 sets of 8, 5 sets of 5, 8 sets of 3, and so on. If an exercise is particularly difficult for you, for example, if you can only do 1-2 push ups, just do sets until you feel that particular body part is exhausted. With the reverse plank, simply hold until failure. The nice thing about bodyweight exercises is that you can attain full failure without injuring yourself. You don't have to worry about dropping a barbell on your head!<br /><br />For <a href="http://randomfit.blogspot.com/2007/07/cardi-ohhhh.html">cardio</a>, running outside is free. However, if it's snowing or raining and you don't have so much as a jump rope, I'll provide a low-tech cardio ass buster: Tabata sets of <a href="http://www.healthytravelnetwork.com/2006/03/travel-fit-exercise-of-week-mountain.shtml">mountain climbers</a>. <a href="http://www.t-nation.com/findArticle.do?article=04-046-training">This article</a> tells you how to do Tabata sets, and <a href="http://www.pponline.co.uk/encyc/0145.htm">this link</a> shows the scientific reasoning behind the method. Or run up and down the stairs or something; get creative!<br /><br />Have a favorite bodyweight exercise that I missed? Leave it in the comments!Ericahttp://www.blogger.com/profile/17595898236433600072noreply@blogger.com0tag:blogger.com,1999:blog-1626916414324712685.post-14404807801205446382007-07-13T15:33:00.000-07:002007-07-14T08:36:13.659-07:00Cardi-ohhhhCardio really gets a bad rap. It seems like half the people out there scream to avoid it at all costs, shrieking that it will catabolize all of your hard-earned muscle. The other half preach it as the be-all end-all of fat loss. Like any exercise, cardio has some fantastic, albeit limited benefits -- as well as potential drawbacks, depending on your goals. Hopefully this blog will aid to enlighten you.<br /><br />First off, why should you even bother with cardio? Well, it has numerous benefits:<br /><ul><li>Reduced body fat and improved weight control </li><li>Lower resting systolic and diastolic blood pressure </li><li>Increased HDL cholesterol (the good cholesterol) </li><li>Decreased total cholesterol </li><li>Improved glucose tolerance and reduced insulin resistance </li><li>Decreased clinical symptoms of anxiety, tension and depression</li><li>Increases maximal oxygen consumption (VO 2max)</li></ul> <ul id="bullets"><ul id="bullets"><li>The more oxygen you are able to consume, the more you are able to exercise at higher intensities. </li></ul></ul> <ul id="bullets"><li>Improvement in heart and lung function</li><li>Increased blood supply to muscles and ability of them to use oxygen </li><li>Lower heart rate and blood pressure (including resting heart rate) </li><li>Increased threshold for muscle fatigue (lactic acid accumulation) </li></ul> <span style="font-style: italic;">(Source: "Physical Activity and Health: A Report of the Surgeon General", CDC, 1999)<br /><span style="font-style: italic;"><br /></span></span>Sound good? I think so, too. However, it is important to note that weight training also offers many of the same benefits, and has the added benefit of building muscle. This isn't to say that weights are a substitute for cardio, just that cardio is often largely overrated. Cardio is a tool in your toolbox that gives you a little extra wiggle room in your diet, boosts your health, burns calories, and allows you to walk the dogs without getting winded.<br /><br />However, the mere act of standing on a treadmill does not bestow you with these benefits. Time and time again I will see someone dreamily coasting on the elliptical while reading a magazine, chatting on her cellphone, and doing her taxes. I'm sorry to say, but "work out" has the word "work" in it for a reason.<br /><br />There are some folks, primarily bodybuilders, who eschew cardio claiming that it's "catabolic". It is true you run this risk with cardio that lasts over 30 minutes. However, if you're very concerned about muscle loss, eat beforehand, eat after, and suck down an <a href="http://www.powerbar.com.au/products_details/power_gel.asp">energy gel</a> midway through. The catabolic effects of cardio are largely overstated, especially if you eat sufficient calories and also do weight training. I wouldn't worry unless you are a professional competitive physique athlete, or if you're training for a marathon where you're doing crazy amounts of cardio. Similarly, cardio is not a substitute for lower-body weight training. So keep doing your squats and deadlifts! Either do cardio on a seperate day, or do it after weight training; do your weights when your muscles are fresh, to prevent injury.<br /><br />Speaking of food, I have done a TON of research in peer-reviewed scholarly journals as to whether or not you should eat before cardio, and if so, what you should eat. The more research I do, the more confused I become. Studies vary so wildly in their results that I've come to the conclusion that it just doesn't matter. If it did, studies would point to the same answer rather than exhibiting so much stochasticity. So I say, do what allows you to push yourself best. If your stomach growls and you feel faint on an empty stomach, eat. If cardio after breakfast makes you feel like you're going to hurl, skip it.<br /><br />Now that my cardio mini-FAQ is out of the way, I can get to the meat of the article: what type of cardio should you do? I've divided it into three subtypes: low, medium, and high intensity.<br /><br /><span style="font-weight: bold;">Low-intensity cardio<br /><br /></span>This refers to exercise that doesn't really raise your heart rate, but gets you active. Specifically, walking or coasting slowly on a bike or similar. This is often preferred by people who are particularly paranoid about muscle catabolism, or have a medical condition that prohibits higher intensity. Unfortunately, a lot of people stay at a slow pace so that they can be in the "fat burning zone". Many exercise machines boast a little chart that shows the fat burning zone at the low end. However, this is largely misinterpreted. You burn a larger percentage of your calories from fat, but fewer calories overall, and thus less net calories from fat. For example you may burn 100 calories at a low-intensity with 80% from fat, but then burn 250 at a higher insensity with 50% from fat. Anyway, low intensity cardio is better than nothing, but I wouldn't expect great results from it. I like it in addition to a regular exercise regime, for example talking a recreational walk after dinner, but I don't consider it training. For more information, check out <a href="http://sparkpeople.com/resource/walking_basics.asp">SparkPeople's walking center</a>.<br /><br /><span style="font-weight: bold;">Medium-intensity cardio<br /><br /></span>Medium-intensity cardio is usually done at a fairly steady state, where you can maintain your pace for 45-60 minutes but are still keeping your heart rate up. This is the pace set in most cardio group fitness classes such as spinning and step aerobics, though you can also do it on your own. On machines, intensity can be increased by picking up speed or adjusting incline and/or resistance. For machines like the elliptical or recumbant bike, it's a good idea to keep some resistance on, because otherwise the machine essentially helps you along at higher speeds. You can also get a pretty good cardio workout doing <a href="http://sparkpeople.com/resource/fitness_articles.asp?id=267">circuit training</a>.<br /><br />This is the type of cardio that has the worst reputation for eating muscle. However, I still do it regularly -- I'm addicted to my spinning classes. Why? Because since I started, I've been able to go on long hikes, mountain-biking trips, or spend an entire day exploring a city on foot. I can dance for hours at a club without whining to go home early. And it's also a great stress release. The increased stamina and better moods are worth sacrificing a little bit of muscle tissue.<br /><br />Keep in mind, however, that just plodding on the stairmaster does not constitute medium intensity. You should be breathing heavy and sweating with your heart rate increased. If you can read a magazine, you're doing low intensity. For more information, check out <a href="http://sparkpeople.com/resource/reference_aerobic.asp">SparkPeople's wonderfully comprehensive page on aerobic exercise</a>. For a sample routine, take a look at <a href="http://www.coolrunning.com/engine/2/2_3/181.shtml">Couch to 5k</a>.<br /><br /><span style="font-weight: bold;">High-intensity cardio<br /><br /></span>This is most often referred to as high intensity interval training, or HIIT. Why? Because for truly high intensity, you HAVE to do it in intervals, intersparsed with light jogging or brisk walking. It's physically impossibly to keep it up for long periods of time! HIIT is favored by people who want to maintain muscle and still burn fat. Since you push your body into the <a href="http://sparkpeople.com/resource/reference_anaerobic.asp">anaerobic</a> zone, you train the same type of muscle fiber trained with weights. Again, this is not a substitute for weight training but it is a good way of preserving muscle. I personally hate the treadmill for HIIT because I don't like having to mess with the buttons every couple of minutes. Instead I like the recumbant bike where I can just pedal harder for the work intervals. I'm personally not crazy about the elliptical for this because I can't really reach the anaerobic zone. If you must use it, crank up the resistance all the way. SparkPeople has a <a href="http://sparkpeople.com/resource/fitness_articles.asp?id=621">very complete page on HIIT</a> which includes a sample training program at the end. Definitely read through it because it goes over some very important points which I don't make here. This is my favorite type of cardio to do outside of a classroom setting.<br /><br /><span style="font-weight: bold;">A final word<br /><br /></span>People ask so many questions about cardio. Should I use the elliptical or the treadmill? Does it burn more calories to run for 20 minutes or jog for 40 minutes? I truly believe that there's no reason to get so analytical with it. The most important factor for fat loss is your diet. Keep your diet in check, and do the form of cardio that you most enjoy and can stick to. Ultimately, that will serve you best. Fitness is not about individual spurts of activities. It's about setting consistant trends. So find a form of cardio that you like and can look forward to. Most importantly, learn to love being active. Because even if you spend an hour per day in the gym, you might be sedentary for the other 23. An active lifestyle is of the utmost importance.<span style="font-weight: bold;"><br /></span><span style="font-weight: bold;"></span><span style="font-weight: bold;"></span><span style="font-weight: bold;"></span>Ericahttp://www.blogger.com/profile/17595898236433600072noreply@blogger.com1tag:blogger.com,1999:blog-1626916414324712685.post-7502919282735155372007-07-02T16:42:00.000-07:002007-07-03T22:14:45.993-07:00Intermediate routinesHave you left your 5lb dumbbells outside for a month without realizing it -- or missing them?<br />Has sore muscles become a way of life for you?<br />Do you have the superhuman strength to open even the stubbornest of pickle jars??<br /><br />If these do, or could, apply to you, perhaps you're thinking of moving past your beginner routine<a href="http://randomfit.blogspot.com/2007/06/weight-lifting-routine-for-beginners.html"></a>. There's no litmus test to distinguish between beginner and intermediate; chances are you just <span style="font-style: italic;">know</span>. Unfortunately, this often leaves you wondering where to go next. There is such a dizzying array of workouts that it's difficult to choose just one. This piece is designed to help map out a path for you.<br /><br />The biggest mistake that I see people make as they begin to progress is just blithely adding in tons of little isolation exercises. These routines generally take one of two forms. Often they are routines from popular fitness magazines which incorporate a ton of wussy isolation exercises using resistance bands, and include about five ab exercises. The rest are generally some reimagination of the typical bodybuilder's 4-day split: chest and triceps, back and biceps, legs, and shoulders and abs. These have you working out four days per week, hitting each muscle group once a week.<br /><br />I opine that more isolation work does not necessarily mean that you get a better workout -- particularly if the number of exercises causes you to sacrifice frequency of training! Heavy isolation work is only necessary if you are a body sculptor or competitive bodybuilder. Physique athletes have highly specific goals regarding symmetry, muscle separation, and so on. This necessitates isolation work for tweaking their bods in infinitesimal detail. Unfortunately, these routines seem to have trickled down to the average Jane who wants to be fit, strong, and sexy, but doesn't necessarily care if her left <span style="font-style: italic;">serratus anterior</span> muscle is asymmetrical to her right.<br /><br />I advocate either continuing with some form of a full-body routine (though this doesn't necessarily mean the same routine at each workout), or doing a two-day split, such as alternating one upper body day with one lower body day. My reasons are as follows:<br /><ul><li>Improved hypertrophy as well as motor learning due to the frequency of training each muscle group</li><li>Compound movements are more metabolically demanding -- a big plus if you're trying to drop fat<br /></li><li>You're less likely to pace yourself, eg half-heartedly do your bench press and push ups because you have tricep work waiting for you</li><li>You don't need to train as frequently to see results</li><li>All of the other reasons outlined in my <a href="http://randomfit.blogspot.com/2007/06/weight-lifting-routine-for-beginners.html">beginner routine</a><a href="http://randomfit.blogspot.com/2007/06/weight-lifting-routine-for-beginners.html"><br /></a></li></ul>So, now that we have cleared that up, here are some ways in which you can further modify your routine.<br /><br /><span style="font-weight: bold;">Mixing It Up<br /><br /></span>You can still maintain a full-body routine, just select different exercises for each muscle group in order to keep your body guessing. However, if you're just doing basic compound movements, such as squats and bench presses, it may be a better idea to do variations rather than a completely different exercise. For example, do an incline bench press on Monday, a flat bench press on Wednesday, and decline press on Friday. Swap your dumbbell shoulder presses for military presses, do Bulgarian split squats, sumo deadlifts...the list goes on and on! It can even be as simple as using a barbell instead of dumbbells. Variations are too numerous to list here, but you can find some good ones just by googling or checking <a href="http://www.exrx.net/">ExRx</a>. Just don't trade your squats for the leg extension machine!<span style="font-weight: bold;"><br /></span><br /><span style="font-weight: bold;">Movements, Not Muscles</span><br /><br />Find exercises that you'd like to include in order to tap into an additional plane of motion. In terms of functional strength, the body knows movements moreso than muscles. So, you may add something like <a href="http://sparkpeople.com/resource/exercises.asp?exercise=125">tricep dips</a> just so that you have a downward pressing movement. An example routine could be a two day push/pull split routine, where on each day you do an overhead, horizontal, and downward motion, either push or pull depending on the day. Add squats and optionally calf work on the push days, deadlifts and optionally ab work on the pull days.<br /><br />Also, you might add in some exercises, not because of the muscle group, but because of the joint exercise. For example, I do <a href="http://www.exrx.net/WeightExercises/Gastrocnemius/BBStandingCalfRaise.html">standing calf raises</a> solely for the ankle extension/flexion. For more information on joint-based training approaches, check out <a href="http://www.t-nation.com/readTopic.do?id=1618485">this article</a>.<br /><br /><span style="font-weight: bold;">More Than Looking Good Nekkid<br /><br /></span>You may choose a program geared toward a specific goal for a little while. For example, you may spend six weeks just working on maximum strength, or <a href="http://exrx.net/Lists/PowerExercises.html">power</a>, or endurance. Check out <a href="http://www.t-nation.com/readTopic.do?id=459411">this</a> sets and reps guide for more information on building such a program.<span style="font-weight: bold;"><br /></span><br /><span style="font-weight: bold;">Periodization<br /><br /></span>Periodization entails switching up your set and rep schemes. This way, you're constantly challenging muscles in new ways. It gets a little complicated, so check out the <a href="http://www.stumptuous.com/cms/displayarticle.php?aid=66">stumptuous.com periodization page</a> for a deeper explanation. Or, if you just want to cut to the chase and see a great periodized routine, take a look at <a href="http://www.t-nation.com/readTopic.do?id=508031">Chad Waterbury's Total Body Training</a><br /><br /><span style="font-weight: bold;">Ultra Super Happy Fun High Intensity Methods<br /><br /></span>These include supersets, drop sets, and so forth. Bodybuilding.com gives a great <a href="http://bodybuilding.com/fun/plateau.htm">rundown of plateau busters</a><span style="font-weight: bold;"></span>. However, I wouldn't do these at every session, just once in a while when you feel like your body needs to be shocked.<br /><br /><span style="font-weight: bold;">Isolate, Don't Annihilate!<br /><span style="font-weight: bold;"><br /></span></span>I've saved this one for last: I'm not globally opposed to isolation movements. If you want to add in a couple of your favorite fine-tuning exercises for muscles that just won't budge, it won't kill you. Just don't do them at the expense of your basic compound exercises; do four of your big movements and add in one or two isolation movements at the end. Either pick a muscle group that you want to work on more, such as biceps, or choose an auxiliary movement to fully fatigue a large muscle group. For example, when doing a bench press, the relatively weaker muscles such as triceps and anterior delts might give out before the pecs are exhausted. So, you can do a few sets of <a href="http://www.exrx.net/WeightExercises/PectoralSternal/DBFly.html">flies</a> to really make your chest beg for its life.<br /><br /><span style="font-weight: bold;">A Final Word<br /><span style="font-weight: bold;"><br /></span></span>When you leave the comfort of your good ol' beginners workout, you may encounter a big scary world of routines, each promising to REVOLUTIONIZE THE WAY YOU TRAIN! It can be overwhelming to try and pick just one. It's easy to get incredibly obsessive over minutia, particularly when a routine claiming to be "revolutionary" overstates the disadvantages of other workouts. When it comes down to it, there is no "right" way to train. There is no ultimate workout. The key doesn't lie in one principle, it's in all of them. Allow enough consistancy to make improvements, but incorporate enough variety to keep your body guessing. If you see a routine that looks fun and interesting, do it until it becomes easy and then find something else. Just keep a big bottle of ibuprofen on hand.<span style="font-weight: bold;"><span style="font-weight: bold;"><br /></span></span><span style="font-weight: bold;"><span style="font-weight: bold;"></span></span>Ericahttp://www.blogger.com/profile/17595898236433600072noreply@blogger.com2tag:blogger.com,1999:blog-1626916414324712685.post-59636834813963843712007-06-29T09:54:00.001-07:002007-07-01T19:35:17.050-07:00Health without wealthIt has always struck me as a little odd when people tell me that they don't have the money to eat healthily. Sure, a box of omega-3 fortified organic oat bran cookies is pricier than what the Keebler elves churn out. But I'm going to hypothesize that it costs more money to produce a bunch of weird processed ingredients, manufacture a product, package it, market it, and so forth, as compared to what it takes to get a carrot from the farm to your supermarket. Sure, you'll always have your high-ticket ingredients, and I'm certainly not suggested that you stock your fridge with fresh figs and porcini mushrooms. But the point I'm trying to make is that whole foods -- fruit, veggies, grains, beans, dairy, eggs, and so on -- are generally far cheaper than processed junk food. So, without further adieu, here are my suggestions for grocery shopping when you're on a budget.<br /><br /><span style="font-weight: bold;">Fresh produce:</span> Seasonal produce is almost always cheaper than when it's out of season, particularly if it's locally-grown. If there is one near you, farmer's markets and produce stands have great deals. Otherwise, <a href="http://www.foodnetwork.com/food/ck_cg_produce_guide/">here</a> is a pretty good guide to eating seasonally. Some items that are cheap, pretty good year round, and don't go bad quickly include carrots, apples, potatoes and sweet potatoes, celery, broccoli, cauliflower, lettuce, cucumber, and oranges. Stay away from anything that is pre-washed, pre-chopped, or otherwise packaged as a convenience food, such as those salad kits with dressing and croutons. Most of these bear a hefty markup. If you're short on time, take some time one day per week to wash and chop lettuce, cut celery into sticks, and so on. These things keep best rolled up in damp paper towels, or for things like celery and carrot sticks, in a container of cold water. Otherwise, produce can be eaten out of hand and is as quick as any packaged food you'll buy. Pound for pound, this stuff is often cheaper than Ramen noodles. As far as cooking methods, most veggies can be cooked easily in the microwave with a sprinkle of water. I'm also a big fan of oven-roasting my vegetables; they brown nicely and retain a good crunch. Just cut your vegetable of choice into bite-sized pieces, toss with a little olive oil spray and salt, and roast at 400 degrees until browned and crisp-tender.<br /><br /><span style="font-weight: bold;">Dairy:</span> Fat free cottage cheese is a great source of protein without a ton of fat and carbs -- great for those of us who anal-retentively tweak our macronutrient ratios. Check out the <a href="http://stumptuous.com/cms/displayarticle.php?aid=23">stumptuous.com homage to cottage cheese</a> for recipe ideas. Blocks of 2% milk cheese (not fat free, as fat free solid cheese is pretty gross) are much cheaper than shreds, sticks, or slices, and they keep forever if you wrap them tightly. If you have a vaccuum sealer, cheese keeps almost indefinitely. Low-fat or fat free yogurt often sells for under a dollar. In the vicinity of the dairy case, be sure to pick up a box of <span style="font-weight: bold;">eggs</span>. If you eat egg whites only, seperate them ahead of time and keep the whites in a sealed container. I also like to boil and chill a big batch of eggs, which then make a great portable snack or addition to salads. Super fresh eggs are hell to peel, so let the carton sit in your fridge for a week before boiling.<br /><br /><span style="font-weight: bold;">Meat:</span> Boneless skinless chicken breasts are ridiculously versatile. If they're too expensive, buy them bone-in and skin-on and cut them up yourself. If you're feeding a crowd who enjoys dark meat, whole chickens are as cheap as they come. For cheap cuts of pork, beef, and turkey, I highly recommend purchasing a crock pot. Cheap lean cuts tend to dry out easily, but in a slow cooker they become almost meltingly tender. I like lean pork roast, beef eye of round, bone-in skin-on turkey breasts (remove the skin before eating), and turkey tenderloins. Very lean ground beef is always cheap as well.<br /><br /><span style="font-weight: bold;">Grains:</span> Old-fashioned and quick oats are a little over a dollar for a huge canister. If you must have cold cereal, Fiber One and All Bran will hardly break the bank. Brown rice is a great source of fiber, and whole wheat pasta isn't much cheaper than its nutritionally-apathetic counterpart. If you live paycheck-to-paycheck, the bulk grains section is great for when you just want a cup of buckwheat or quinoa. Nature's Own makes a nice brand of affordable whole wheat bread.<br /><br /><span style="font-weight: bold;">Canned goods:</span> Canned beans are a great source of fiber and protein, and are particularly nice atop salads. Canned fruit is pretty good mixed with cottage cheese, in oatmeal, or in yogurt; just be sure to buy it packed in juice or water. Unsweetened applesauce is great, too. Some veggies taste pretty good canned, such as tomatoes (for cooking) or pumpkin. I personally hate canned tuna but most people seem to like it and it's a cheap source of protein.<br /><br /><span style="font-weight: bold;">Frozen foods:</span> Skip right past the Smart Ones and Lean Cuisine and head straight to the veggies. For eating as a side dish, Birdseye Steamfresh is my favorite brand. They're 3 for $5 at my supermarket in bags that puff up like popcorn when you microwave it. I also like frozen beans like lima beans or black eyed peas, frozen corn kernels, and mixes like vegetable soup or stir-fry mixtures. Just be sure that whatever you purchase doesn't have creamy sauces, cheese, or hydrogenated oils. Buy plain veggies and season them to your taste. Frozen berries are cheaper than fresh and they're good in smoothies or stirred into yogurt.<br /><br /><span style="font-weight: bold;">Condiments:</span> I've found great deals on my faves at Asian and Hispanic markets. I blow through soy sauce, salsa, hot sauce, mustard, horseradish, Worcestershire sauce, and balsamic vinegar. Eventually you'll find your staples, just try and avoid anything leaden with corn syrup, sugars, or fat.<span style="font-weight: bold;"><span style="font-weight: bold;"><span style="font-weight: bold;"><span style="font-weight: bold;"><br /><br /></span></span></span></span>Now that you know what you <span style="font-style: italic;">can</span> buy, here are some health foods that will quickly drain your wallet:<br /><ul><li>100-calorie packs or similarly portion-controlled items. Make your own by buying the food in bulk and portioning it out yourself into Ziploc bags</li><li>Meal replacement bars. These tend to have scary Frankenfood ingredient lists and the price is quite high.</li><li>Prepackaged "health" food in general. Anything that screams "omega-3" "fortified" "oat bran" or "fat free" is usually not nearly as good for you as fresh fruits and veggies. To quote <a href="http://www.nytimes.com/2007/01/28/magazine/28nutritionism.t.html?ex=1183435200&en=05ee91d0d6075c27&ei=5070">Michael Pollan</a>, don’t take the silence of the yams as a sign that they have nothing valuable to say about health.</li></ul>For preparation, here are some good resources:<br /><ul><li>Diet blog has a great <a href="http://www.diet-blog.com/archives/2007/06/20/how_to_easily_prepare_meals_in_advance.php">guide</a> to preparing meals in advance</li><li><a href="http://www.amazon.com/Diet-6-Minute-Meals-6-Pack-Great-Tasting/dp/1594865469">The Abs Diet 6 Minute Meals</a> cookbook has great instructions for throwing meals together. It's not recipes so much as salad ideas, things to put in your oatmeal, and so on.</li><li>Since meat tends to cost more than anything else on my grocery bill, check out <a href="http://fatfreevegan.com/">Fat Free Vegan</a>. The recipes are all low-cal, though not necessarily fat free (a good thing in my opinion!). <a href="http://www.amazon.com/Vegan-Planet-Irresistible-Recipes-Fantastic/dp/1558322116/ref=pd_bbs_sr_1/104-2079137-1720715?ie=UTF8&s=books&qid=1183339347&sr=8-1">Vegan Planet</a> is also a great vegan cookbook, with an insane number of recipes.</li><li><a href="http://www.cookinglight.com/cooking/">Cooking Light</a> and <a href="http://www.shape.com/tools/finder/">Shape</a> both have searchable recipe databases on their websites. Allrecipes.com isn't limited to healthy foods, but they have a nice <a href="http://www.shape.com/tools/finder/">search by ingredient</a> feature. <a href="http://www.epicurious.com/recipes/find/advanced">Epicurious advanced search</a> allows you to specify low-cal, among other things.<br /></li><li><a href="http://whfoods.com/cookhealthy.php">The World's Healthiest Foods</a> website has a number of recipes using whole foods. Additionally, they advocate that you cook according to what is in season, so you can find recipes for spring, summer, fall, and winter.<br /></li></ul>Did I miss anything? Great cheap buys, websites, or cookbooks? Post it in the comments!<br /><span style="font-weight: bold;"><span style="font-weight: bold;"><span style="font-weight: bold;"><span style="font-weight: bold;"></span></span></span></span>Ericahttp://www.blogger.com/profile/17595898236433600072noreply@blogger.com0tag:blogger.com,1999:blog-1626916414324712685.post-44448392738295190972007-06-28T16:22:00.000-07:002007-06-28T18:11:57.344-07:00Abs abs abs!*Twitch*<br /><br />Sorry, that was me reading the title of this post. At this point, I can't even look at the word "abs" without shuddering. We've seen it everywhere: "Flat abs for summer!" "Six-pack abs in six weeks!" "Recipe for rock-hard abs!" and so on. Inevitably these headlines point to articles that suggest you do six different variations of crunches, with seperate exercises for "lower abs", obliques, and so forth. I've always found it funny how these prescriptions are so readily embraced by the masses; women who eschew squats for fear of bulking will happily knock out an hour of sit-ups per day. But fortunately, if you're reading this article then I'm willing to bet you're not a blind lemming of The Cult of Abs. Read on for the real deal.<br /><br />The reason why the constant references to one's "abs" makes me grind my teeth is because I think that it is a deceptive phrasing with regards to the goals most women have. While <a href="http://randomfit.blogspot.com/2007/06/bulking-vs-toning.html">resistance exercises won't make you bulky</a>, they do have the effect of making a muscle group larger. With abs, no matter how much you build up the muscles, if they're covered with fat you won't have anything to show for your hard work. Unless they are VERY lean, most women aren't really seeking "abs", in the sense of <i>rectus abdominis</i> hypertrophy. What they want is a smaller waist.<br /><br />In terms of actually shrinking the size of your waist, diet is your best bet. You need to be in a caloric deficit to lose fat. Moreover, hydrogenated oils are the enemy of your gut. From <a href="http://www.sciencedaily.com/releases/2006/06/060619133024.htm">ScienceDaily</a>:<br /><blockquote><p> Kylie Kavanagh, D.V.M., presented the findings today at the 66th annual Scientific Sessions of the American Diabetes Association in Washington, D.C. She said that over six years, male monkeys fed a western-style diet that contains trans fat had a 7.2 percent increase in body weight, compared to a 1.8 percent increase in monkeys that ate monounsaturated fats, such as olive oil.</p><p> All that extra weight went to the abdomen, and some other body fat was redistributed to the abdomen. Computed tomography (CT) scans showed that the monkeys on the diet containing trans fats had dramatically more abdominal fat than the monkeys on the monounsaturated fat. "We measured the volume of fat using CT," Kavanagh said. "They deposited 30 percent more fat in their abdomen."</p><p> The monkeys all were given the same amount of daily calories, with 35 percent of the calories coming from fat. The amount of calories they got should only have been enough to maintain their weight, not increase it, Rudel said. "We believed they couldn't get obese because we did not give them enough calories to get fat."</p></blockquote><p></p>Hopefully this is enough to convince you to rid your cupboard of anything with the word "hydrogenated" with the ingredients. I lost four inches off my waist when I eliminated trans fats from my diet. Of course I was also in a caloric deficit, but my middle has always been my problem area.<br /><br />Now, on to exercises. To illustrate why I don't like the language of "toned abs", I'm going to borrow a bit of bodybuilding terminology. Competitive bodybuilding is not just about becoming big and huge. It's largely about shape and symmetry, and achieving what is known as a "V-taper" and "X-frame".<br /><div style="text-align: center;"><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJxHvFatqcl47kpfsXypfHdYGo4Puj0biKDE5cfARdQTJakFJASypxgTRNuvbM0AeluOQHBsI14TlSrVsoBpCxIfOrBi1JHf5nyMQPosFHqCXuo7An-hy6pqCGp_ETj1qZ3F-6woC0zhae/s1600-h/image066.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJxHvFatqcl47kpfsXypfHdYGo4Puj0biKDE5cfARdQTJakFJASypxgTRNuvbM0AeluOQHBsI14TlSrVsoBpCxIfOrBi1JHf5nyMQPosFHqCXuo7An-hy6pqCGp_ETj1qZ3F-6woC0zhae/s320/image066.jpg" alt="" id="BLOGGER_PHOTO_ID_5081269803898843730" border="0" /></a><br /><div style="text-align: left;">An X-frame entails building up various elements of the upper body so that it is wider relative to the waist (the "V-taper"), and emphasizing the outer "sweep" of the quads and glutes. This gives the illusion of a narrow waist. But don't worry; the exercises I'm about to suggest won't make you look like Big Ron in the photo above. Don't balk at the idea of increasing size, because if you do so evenly, you can carve yourself a nice firm hourglass.<br /><br />Hence, instead of focusing on building up abs, I prefer to think of creating an X-frame. Unless you are very advanced, the routine for achieving this is not much different from the usual <a href="http://randomfit.blogspot.com/2007/06/weight-lifting-routine-for-beginners.html">workout I recommend</a>. For the most part, if you do basic compound exercises for all the major muscle groups, you'll maintain a nice symmetry and overall shape. So, first I'll discuss what I explicitely DON'T do, and then follow it up with some tweaks you can make to your routine if you're trying to shed your apple shape.<br /><br />I personally don't find it necessary to do a battery of direct abdominal work. It's just another muscle; there is no need to train it every day or with multitudes of exercises. I do recognize that abs tend to have a faster recovery time than other muscles. But, if you're already doing a <a href="http://randomfit.blogspot.com/2007/06/weight-lifting-routine-for-beginners.html">routine with lots of free weights and compound movements</a>, just about every single exercise is hitting your ab muscles. I think that <a href="http://sparkpeople.com/resource/exercises.asp?exercise=7">modified planks</a> are ideal for beginners who need to achieve core stability, as it will assist you in other exercises. Once you can hold a plank for a few minutes, I would add something that trains ab strength, such as <a href="http://www.exrx.net/WeightExercises/RectusAbdominis/WtHangingLegHipRaise.html">hanging leg-hip raises</a> or <a href="http://www.shapefit.com/abs-exercises-medicine-ball-exercise-ball.html">ball crunches</a>. I also usually do a few <a href="http://sparkpeople.com/resource/exercises.asp?exercise=12">bicycle crunches</a> as part of my warm-up. And that's about all you need.<br /><br />In particular, I would shun any and all exercises which specifically target <a href="http://www.exrx.net/Muscles/Obliques.html">obliques</a>. These will only contribute to a wider waist. I always value functionality over aesthetics, but since oblique exercises are so isolated, I don't find them to be necessary at all.<br /><br />Now, on to the inclusions. For a nicely curved waist, instead of building up obliques, I would seek to extend the <span style="font-style: italic;">latissmus dorsi</span>, or lats.<br /><div style="text-align: center;"><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://upload.wikimedia.org/wikipedia/commons/7/7d/Latissimus_dorsi.png"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px;" src="http://upload.wikimedia.org/wikipedia/commons/7/7d/Latissimus_dorsi.png" alt="" border="0" /></a><br /><div style="text-align: left;">It should be clear from viewing this picture how this might affect the shape of your sides. The best exercises for emphasizing this area are wide-grip overhead pulling motions. If you can do pull-ups or chin-ups, perfect! If not, I like to do the assisted pull-ups in step 2 of <a href="http://www.stumptuous.com/cms/displayarticle.php?aid=51">this pull-up progression</a>. Specifically the ones on a bar, rather than the assisted machine.<br /><br />As for the rest of the V-taper, if you're still beginner-to-intermediate, you don't need much more than the classic compound movements which you should be doing anyway: shoulder presses, chest press, and so on. Bodybuilding sites will often suggest tons of little isolation exercises for nitty-gritty sculpting (which is fantastic if you're on steroids, as many bodybuilders are). However, just because an exercise is more direct does not necessarily mean that it is more effective. In fact, the nice thing about basic exercises is that the smaller synergist muscles tend to fail first while the major muscle group continues to carry the load, so your smaller muscles can effectively work past failure. Additionally, routines which have lots of isolation work have to be split over a greater number of days, so you train each muscle group less frequently, and thus may sacrifice muscle gains.<br /><br />If you are advanced to the point where when you're done with your workout you're still ready for more, there are a few fine-tuning exercises which I find particularly effective. However, do not pace yourself to be able to do these exercises. Continue to go all-out on your bench press, rows, shoulder presses, and so forth. Only do these auxiliary exercises AT THE END if you're still up for more:<br /><ul><li>Rear delt rows. Since I assume you're already doing <a href="http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html">bent rows</a> for your back, I sometimes like to throw in rear delt rows as well to thoroughly work the <a href="http://www.exrx.net/Muscles/DeltoidPosterior.html">posterior deltoid</a> and <a href="http://www.exrx.net/Muscles/Rhomboids.html">rhomboids</a>. The motions for targeting these muscles are almost identical to a bent row, except instead of pulling to your waist, you pull toward your neck. I like to do one (either bent rows or rear delt rows) with free weights, and do the other either <a href="http://www.exrx.net/WeightExercises/BackGeneral/WTSupineRow.html">supine</a>, with a different type of free weight (i.e. a barbell instead of dumbbells), or with the <a href="http://www.exrx.net/WeightExercises/DeltoidPosterior/CBRearDeltRow.html">cable station</a>.</li><li><a href="http://sparkpeople.com/resource/exercises.asp?exercise=134">Decline push-ups</a>, to work the upper pecs. Since the lower and outer pecs are not particularly visible on women, it may be worthwhile to hit the part of the chest that shows.</li></ul>For the lower body, nothing beats good ol' squats and deadlifts. However, you can modify your squats to emphasize the curvy outer "sweep" of the glutes and quads. Do your squats with a fairly narrow stance and toes pointed forward. Instead of bending forward at the waist, maintain a straight back. This also works to de-emphasize your waist. You may find that it helps your form to hold the barbell in front of your neck instead of resting it on your shoulders. If you can do them, <a href="http://www.exrx.net/WeightExercises/Quadriceps/BBHackSquat.html">hack squats</a> emphasize the outer quads, but those are HARD!<br /><br />So now I'm about to print out my routine and hawk it to Cosmo, Glamour, and all those other magazines promising Flat Abs Fast. But until then, have fun strutting past the line of women waiting for the crunch machine.!<br /></div></div></div></div>Ericahttp://www.blogger.com/profile/17595898236433600072noreply@blogger.com2tag:blogger.com,1999:blog-1626916414324712685.post-90917017756311358722007-06-27T10:07:00.000-07:002011-01-05T11:40:00.143-08:00A weight-lifting routine for beginnersSo, you've decided that you're going to get fit for real. No fad diets, no pills, no "detoxes", just good ol' fashioned diet-and-exercise. So, if you've made it through the initial stage of sugar withdrawls and are ready to hit the iron, this article is for you.<br />
<br />
This piece is designed to be prescriptive rather than descriptive. There is a wealth of information out there that does a wonderful job of detailing what it takes to get fit. However, it often leaves the readers at a cliffhanger; you know the principles of training, but how do you actually turn that into a routine? And that is where this article comes in. Of course, I will give a brief justification of the recommendations I make, but this is more quick-and-dirty than thorough.<br />
<br />
If you want to read background information first, I would suggest the following pages:<br />
<br />
The "<a href="http://www.stumptuous.com/category/starting">starting out</a>" page on <a href="http://stumptuous.com/">stumptuous.com</a><br />
The <a href="http://www.exrx.net/Beginning.html">beginners page</a> on <a href="http://www.exrx.net/">ExRx</a><br />
Mike Robertson's excellent <a href="http://www.t-nation.com/readTopic.do?id=459411">guide to sets and reps</a><br />
The <a href="http://hypertrophy-specific.com/hst_index.html">HST principles</a> on <a href="http://hypertrophy-specific.com/">Hypertrophy-Specific Training</a><br />
<br />
And now, on to the routine!<br />
<br />
First, I always recommend free weights (or body weight exercises, like push-ups) to beginners. The reasons are as follows:<br />
<ul><li>Avoiding injury. Machines at the gym (except for cable machines) lock you into a fixed plane of motion that is often unnatural and a biomechanical nightmare. Additionally, the machines are made to fit the largest person at the gym, so if you are on the short side you may not be able to get the machines to fit you.</li>
<li>Efficiency. Machines tend to isolate your muscles, whereas exercises with free weights, particularly when performed standing up, recruit lots of synergists, as well as weird little stabilizer muscles. Do a few sets of heavy standing dumbbell shoulder presses and your abs will be on fire!</li>
<li>Functionality. Machines are often rather contrived movements. Let's draw on quadricep exercises as an example. It's much more likely that you will have to <a href="http://www.exrx.net/WeightExercises/Quadriceps/BBSquat.html">squat down</a> or <a href="http://www.exrx.net/WeightExercises/Quadriceps/BBStepUp.html">carry something heavy up a flight of stairs</a> than you will have to <a href="http://www.exrx.net/WeightExercises/Quadriceps/LVLegExtension.html">raise something heavy with your ankles while in a seated position</a>.</li>
</ul>So how do you choose which free weight exercises to do? For beginners, I advocate a full-body routine with basic exercises and compound movements. To define these terms:<br />
<ul><li>A <b>full-body routine</b> is one that works your entire body instead of picking different days to hit different sections. </li>
<li><b>Basic exercises</b> are ones which place relatively high<i> absolute intensity</i> on your muscles. These are the opposite of <b>auxiliary exercises</b>, which place heightened <i>relative intensity</i> on an isolated muscle target. Basic exercises accommodate a larger load which is shared by numerous muscle groups. By way of example, squats are an example of a basic exercise, while the leg extension machine is an auxiliary exercise. While squats primarily target your quads, you also use lots of other muscles; the leg extension machine pretty much only works your quadriceps.</li>
<li><b>Compound movements</b> are ones which involve two or more joint movements.</li>
</ul><br />
From ExRx's <a href="http://exrx.net/Questions/FullBodyWorkout.html">page on full-body routines</a>:<br />
<blockquote><br />
On a full body workout (performing all major body parts in one session on 3 non-consecutive days per week) it is suggested you only perform one exercise per muscle group. When you are starting a program (or even starting back after a long layoff), more exercises and sets are not necessary and sometimes can sometimes be counterproductive. Since the training response is relative to what you are accustom to, which is next to nothing, you will make sufficient progress with a minimal exercises. Keep in mind the greatest gains in strength and muscle mass will occur in the initial stages of your program, seemingly no matter what you do.</blockquote><br />
As such, when doing a full-body workout, it is vital to choose exercises where you get the most bang for your buck. Otherwise you'll be stuck with a crazy routine doing individual exercises for every stinkin' little muscle fiber. Compound movements allow you to work multiple muscle groups with a single exercise. This also has some psychological benefits; people with long arduous workouts tend to pace themselves rather than exerting their full potential. Additionally it is easier to stick with a routine if it takes less than an hour.<br />
<br />
So, here is the routine that I recommend for beginners. This is comprised of basic compound exercises for the large muscle groups.<br />
<ul><li><a href="http://www.exrx.net/WeightExercises/Quadriceps/DBSquat.html">Squats</a> (start with just bodyweight, and add weights once you get used to good form)<br />
</li>
<li><a href="http://www.exrx.net/WeightExercises/OlympicLifts/RomanianDeadlift.html">Romanian deadlifts</a> (<a href="http://robertsontrainingsystems.com/blog/perfecting-the-romanian-deadlift/">this </a>is a great article on technique)<br />
</li>
<li><a href="http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html">Overhead shoulder press</a> or <a href="http://www.exrx.net/WeightExercises/DeltoidLateral/DBRaises.html">dumbbell raise</a> (alternate workouts)</li>
<li><a href="http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html">Bent rows</a>*<br />
</li>
<li>Wide-arm <a href="http://sparkpeople.com/resource/exercises.asp?exercise=63">push-ups</a> (or <a href="http://sparkpeople.com/resource/exercises.asp?exercise=133">incline push-ups</a>) at the beginning, switch to <a href="http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html">bench press</a> when you build up strength<br />
</li>
<li><a href="http://sparkpeople.com/resource/exercises.asp?exercise=7">Modified plank</a> (hold until physical failure)</li>
</ul>*If you have access to a gym, alternate bent rows with an overhead pulling motion. Any of the exercises outlined in <a href="http://www.experiencelifemag.com/issues/may-2008/fit-body/clear-the-bar.php">this progression</a> are great, as most beginners can't do pull-ups.<br />
<br />
This will hit your quads, hamstrings, deltoids, back, chest, and core, respectively. I find that cardio is sufficient for calves, triceps are hit when you work your chest, and biceps are hit when you work your back. Since you're using free weights your abs will get hit with most of those exercises because you use them to stabilize your body.<br />
<br />
As far as sets and reps, 3 sets of 8 reps, where you are at or near physical failure on the eigth rep, is recommended for building muscle and also making strength gains. However, when you're first starting out you might do fewer sets with more reps, such as 2x12 or 2x15, just to get a feel for the weights. Before you grab a set of pink 2lb dumbbells for "toning", be sure to read my <a href="http://randomfit.blogspot.com/2007/06/bulking-vs-toning.html">article</a> on bulking vs toning.Ericahttp://www.blogger.com/profile/17595898236433600072noreply@blogger.com2tag:blogger.com,1999:blog-1626916414324712685.post-44929645427437803732007-06-25T18:25:00.000-07:002010-11-29T06:08:34.698-08:00Bulking vs toning<a href="http://technorati.com/claim/u4pspzksvt" rel="me">Technorati Profile</a><br />One of the most common topics of discussion on any women's fitness forum is that of "bulking" versus "toning". Those who take the time to question the oft-perpetuated myths may whip themselves into a frenzy trying to pin down exactly what will make the bulk and what will make them tone up. Should they do light weights or heavy? Many reps or few? Free weights or machines? How can I look slim and firm without looking like a Ms. Olympia competitor??<br /><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjihPdyjkWLR3-hAbYytgRRYuH9w5u6nBzFIPyjr3YWVSDWH5XmVdMzh7-3KmqBtQGmqkBgWvMD-bFvvmCy2imKYl9rkoIvMO9WN1ng2jzRfXlndrXzICGK9jAkkKs6XhTZ68OOttuM-lIt/s1600-h/CoryEverson2.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjihPdyjkWLR3-hAbYytgRRYuH9w5u6nBzFIPyjr3YWVSDWH5XmVdMzh7-3KmqBtQGmqkBgWvMD-bFvvmCy2imKYl9rkoIvMO9WN1ng2jzRfXlndrXzICGK9jAkkKs6XhTZ68OOttuM-lIt/s320/CoryEverson2.jpg" alt="" id="BLOGGER_PHOTO_ID_5080191045599953602" border="0" /></a></div><br />Just why is it so difficult to figure out what causes bulk and what causes toning? The answer to that is simple: there is no such thing as either one of them! Bulking and toning are not real physiological terms. They do not describe any anatomical process. It is a <span style="font-style: italic;">completely</span> subjective matter.<br /><br />Here's the straight dope: There are no masculine and feminine patterns of muscle growth. There are no exercises that specifically encourage definition. <span style="font-weight: bold;">You can build muscle mass, and you can lose fat.</span> That's it.<br /><br />Since very few women seem deathly afraid of losing fat, let's touch on building muscle. I once read an <a href="http://www.t-nation.com/readTopic.do?id=1500416">article</a> by figure competitor <a href="http://www.jenheath.com/">Jen Heath</a> where she detailed a sample conversation between herself and a client:<br /><blockquote><p>Most women I talk to would like more muscle in their arms yet don't necessarily want behemoth guns. Whenever a woman tells me she just wants to "tone" her body with light weights, I usually end up having a conversation similar to this: </p> <p class="email">Jen: "Okay, so if I understand you right, your arms now measure 9 inches, but you wouldn't mind getting them up to a firm and solid 12 inches. At the same time, you don't want to get 16 inch monster arms, right?"</p> <p class="email">Client: "Yes, that's exactly right!"</p> <p class="email">Jen: "Well, let me ask you this: Would you rather take a month or two to build that 12-inch arm or would you rather it take you forever?"</p> <p class="email">Client: "I want it now!"</p> <p class="email">Jen: "The reason I ask is because the same thing that builds the 16 inch arm the fastest will also build the 12 inch arm the fastest — lifting intensely with progressively heavier weights. Once you achieve the amount of muscle you desire you can always reduce the volume to maintain."</p> <p class="email">Client: "Ah, I see!"</p></blockquote><p class="email"></p>Wouldn't it be nice if all conversations went this smoothly? However, she misses a key factor here: many, many women don't want to go from a 9 inch arm to a 12 inch arm. They don't want their arms to get -- quel horreur! -- BIGGER! They want <span style="font-style: italic;">smaller</span> arms! They just want them *toned*, right?<br /><br />So, while the idea of a toned body is completely fabricated and subjective, I am going to provide what I perceive to be a rough definition. I<span>t seems that that "toned" or "toning" is something that occurs once a woman has lost absolutely all the body fat that she wants to lose. Only then can she build <span style="font-style: italic;">just</span> enough muscle to have visible deltoids, triceps, and so on. If you have any fat to lose whatsoever, gains in muscle mass (and therefore gains in size) are considered "bulking". Low body fat can also be "bulk" if muscle seperation is visible and/or the overall frame size is larger than desireable.<br /><br />Do I have it??<br /><br />So, ladies who want to tone up are left with two options. The first possibility is to focus solely on fat loss and not do ANY weights. Thus, you end up with the same general frame and figure, just a smaller version. Also known as, skinnyfat. The other option is to lift heavy and build muscle underneath any existing fat.<br /><br />Yep, you read that right. I said lift HEAVY. This brings me to what is probably the most highly perpetuated and clung-to myth in fitness. You know the one: high reps + light weights = toning. This simply is not the case. As we now know, your only options are to lose fat or gain muscle. Flapping around with light weights will not magically make petite, dainty muscles rise up and cover existing fat. You are simply training muscle endurance -- useful for functional reasons, but it will not affect your physique. Visible musculature occurs from something called hypertrophy, and hypertrophy is achieved through heavy weights. (Google it if you want to learn more).<br /><br />Before you leave this page in a fit of tears, allow me to mention some nice benefits of option #2:<br /><br /></span><ol><li>Women do not get that big unless they are on steroids. The likelihood is, you will make very little size gains. This is where you need to decide for yourself what bulking means to YOU: is it 1/4"? 1/2"? 3 inches? If you are okay with gaining a tiny bit of mass, trust me -- you have nothing to worry about.</li><li>It is <span style="font-style: italic;">extremely</span> difficult to build muscle if you're not in a caloric surplus. Muscle doesn't appear out of thin air, you need excess calories, especially protein, in order for your body to have the building blocks it needs to form new tissue. So if you're dieting, you're in luck!</li><li>While you won't have much visible musculature when resting, you will have some sleekness and definition, particularly when muscles are contracted, and anecdotally, it'll help anchor some of the fat in place.</li><li>Got cellulite? Weight training may help. There is no reliable way to get rid of it. However, building muscle may reduce the appearance. Cellulite is fat stored underneath the skin. Stretch the skin over a bigger muscle and you will look a lot less dimply. Personally, building up my hamstrings did wonders for diminishing the cellulite on the backs of my thighs.<br /></li></ol><br />The message that I am trying to convey here is that big, huge muscles do not occur by accident. You don't get them from the elliptical or yogalates or even big, heavy, manly squats. For the most part, you just get them from steroids. However, some women have such a profound phobia of gaining any size, be it jiggly fat or firm muscle that they lump ANY increase under the general umbrella of "bulking". So don't necessarily believe nic0lerichie4eva on the Mollycoddle Women's Fitness Forum when she says that jogging made her thighs bulk up. And if you tend toward paranoia or power of suggestion, scrounge 50 cents out of the couch cushions and get yourself a tape measure. You may be surprised at just how toned you're getting!Ericahttp://www.blogger.com/profile/17595898236433600072noreply@blogger.com3