Subjects Wanted for Fat Loss Study

I am looking for two clients to undergo a fat loss program in January and have their weekly results (photos and body fat levels) measured and published on this blog. Contact me if you are interested and want more info. dan@hubbardpersonaltraining.com or 317-308-9274.

Barbell Turkish Get-Up

The Barbell Turkish Get-Up is one of the exercises in the Holliday Barbell Challenge. For most people, it is very challenging, requires very good shoulder and hip function (mobility and stability). In fact, this week I was working with a former powerlifter, who had difficulty using more than 20 pounds. Sure enough, he had mobility issue in his shoulder from an old injury.

If you can't keep good alignment of the bar over the shoulder joint, and your shoulder over your base (opposite arm and legs) then the exercise will be challenging with even 15 or 20 pounds. In the video, I am lifting 65 pounds with my left arm (less stable shoulder). Notice how my focus is on the shoulder stability, always making sure the bar is stable at each position.

Strength Training, the Most Bang for Your Buck

I have been reading Doug McGuff and John Little's book Body By Science on my Kindle (which, by the way, I love; you can take all of your books with you and read them anywhere).


They do a good job of making their case (with lots of studies to support their position) for strength training as your primary training modality and refuting the idea that you need to perform traditional aerobic exercise for health. In fact, they make the arguement against it. They make a great point about the benefits of a properly performed strength training program are.

"...if your resistance training is properly executed, and the result is the building of muscle, the ultimate gain to the human body is literally "everything". The metabolic subsystems that support an increased musculature increase their functional capacity along with the size of the muscles that employ them. The closer you get to realizing your muscular potential, the closer you get to optimizing your potential of your metabolic system or "support system."

I agree. Your muscles are the engines and your heart, lungs and blood vessels are simply the "supporting systems." Most people have the opposite idea. They view exercise as 'cardio' and neglect muscle strength and function.

I remember going to a conference and hearing the exercise physiologist from the University of Texas describe the physiological changes they measured in Lance Armstrong during the latter half of his career. Interestingly, his maximal oxygen uptake and heart function didn't change (they were already extremely high), but his average leg power output increased. This was most likely due to increased muscular efficiency, which has nothing to do with the heart, blood vessels, or lungs.

Building strength goes a long way. Proper, full-body strength training (not toning-that is a waste of time) should be central to everyone's exercise program.
And, even though strength training enhances "everything," I feel your training needs to include, mobility/stabiliy work, soft tissue work (foam rolling), planned active recovery, and probably additional metabolic conditioning (especially for greater fat loss or if your sport requires it). If you are an athlete, of course you will need to also practice your skills.

TGIF

The Holiday Barbell Challenge started eight days ago. Twenty clients have started the challenge and many are about 20-30% to there goal of 1000 reps. A lot of clients started off slow because they were not experienced with the techniques, but it was cool to see so many clients quickly develop good form and add weight to the bar. Here are the totals for Group Training clients:






Keep up the great work!


Self myofascial release is a technique we commonly use to help loosen up soft tissue and facilitate recovery from training. A multitude of 'tools' can be used, including foam rollers and tennis balls. This week, I added a new tool.






A PVC roller. This roller is much harder than the foam version. It works well on the leg muscles, especially the hamstrings and adductors. Give it a try before or after your next workout.


For those of you who are already starting to train for the Mini Marathon or any other race, here are a couple of things to remember. First, you need to get in shape to run, not run to get in shape. That means the race itself is something you are preparing your body to handle with appropriate training (mobility, strength, mechanics, and muscle endurance) and recovery. You shouldn't look at running as a way to 'lose a few pounds'. Most likely you won't lose much, but will put a lot of wear and tear on your body (see Biggest Loser Marathon... cringe).
Secondly, most people who follow a cookie cutter running training program will have to stop or back off because of overtraining injuries and bad running technique. I see it year after year. If you don't know what good running mechanics are, search this blog for 'running mechanics'. I have written several posts in the past.


Finally, if you are on Facebook, you can become a fan of Hubbard Training Systems and receive these blog postings in your news feeds. Simply click the Facebook badge on the right column of this blog. You could also search Facebook for 'Hubbard Training Systems' to find the page. Then, click 'become a fan'.

Have a great weekend!

Beware of the Slippery Slope!

Recently, my regular Group Training clients have been very consistent and have made great progress. As a trainer, it is rewarding to see your hard work and your clients' hard work pay off. They are aware of how important regular training is and are quick to get back to a session if they miss a few days.

On the otherhand, I run into a few clients that have a different mindset. These individuals find any reason not to exercise. Small schedule conflicts become major obstacles in their minds. They have an all-or-none philosophy about training. And they can talk themselves (and try to talk me) out of training. Interestingly, these clients are usually not what you consider a 'type-A' personality. They need the accountability, structure, and motivation the most. But, their mindset , behaviors, and choices sabatage any chance of making consistent gains.

I warn these people (which you may be one) that they are on a 'slippery slope'. One missed session and they (or you) aren't seen or heard from for a week or more. Unfortunately, these people are constantly starting over. They always feel that in the future they will have more time or their schedule will improve. Though, in reality it doesn't. The same decisions and cirumstances happening now will be happening in the future. Thus, resulting in the same results.

So, if you find yourself on a 'slippery slope', realize that you need to move now. In a week or a month you will probably be sliding further down the slope. A session once a week on a consistent basis is certainly worth the effort. The physiological effects of a single session per week will be significant. More importantly, you will be developing the foundation for long-term behavior changes.

Average Body Fatness, Worse Than We Thought

We are all aware of the fact that more and more Americans are overweight. Well, now we have some numbers to show just how fat we are. The Journal of Clinical Nutrition recently published a study that actually measured (acurately with DEXA) the body composition of 13,000 adult men and women.

As expected, women had a higher percent body fat than men. However, the shocking news is just how fat the average American man and woman are. The average adult female average body fat was 40%. While the average male body fat was 26%. Again, these are the average numbers, meaning many people are much higher than the average.

A body fat of 30% is considered obese and more than 35% is considered morbidly obese. No wonder we have a health care crisis! 80% of all health care spending is for a chronic disease. If this level of body fatness continues, then there will be no health to insure, just diseases to manage.


**Am J Clin Nutr 2009;90:1457–65.
(http://www.ajcn.org/cgi/content/abstract/90/6/1457)

Its On!

Today, clients started on the Holiday Barbell Challenge, which challeges clients to accumulate 1000 'good' reps with eight different exercises from now until New Years Day. Many clients are 'out of the blocks' and out to a good start with 80-100 repetitions already. Above, Sheryl completes one of her barbell snatches.

2009 HTS Holiday Barbell Challege

Ok, so this week is Thanksgiving, so holiday season is upon us. Of course this time of year is infamous for gorging. We have all heard of the numbers; Americans gain 4,8, or 12 pounds during the next six weeks. Workouts take a back seat to, well everything else. Stress levels sky rocket, comfort foods coddle us through this time of year. Because we know that January will arrive and we will then get in shape. Just like every year, right?










What if this year you arrived on January first not 10 pounds heavier, but four pounds lighter than you are today? Yes, it is possible.








Well, this year it will be easier at Hubbard Training Systems. Introducing the 2009 HTS Holiday Barbell Challenge! High-Intensity, full-body strength training is one of the most efficient means of torching body fat and build a strong, lean, healthy body. And, what better way to get motivated during this time of year than with a contest with an objective goal and prizes! The challenge starts November 25th and goes to New Year's Day. Here is how it works. Complete 125 repetitions with eight different barbell exercises (for a total of 1000 reps. I will set your resistance) over the next five weeks and you qualify to go in a drawing for a long sleeve HTS shirt and $50 credit to trainings in January.









The exercises include:
Bench Press
Back Squats
Deadlifts
Clean & Press
Snatch
BB Turkish Get Up
BB Curls
BB Roll Outs

Sign-ups start Monday, November 23rd, the barbells start flying Wednesday Nobember 25th. Who's in?

The Biomechanics of Barefoot Training

Since getting my Vibram Five Fingers earlier this week, I have had many conversations with clients and others at the gym about footwear. Or, more specifically why am I wearing these funny 'toe' shoes. The simple answer is that they feel great!



However, there is more to it than that. There is a biomechanical basis for barefoot training. Force plate (measuring how hard the foot hits the ground) analysis shows people will strike the ground harder while walking with shoes than barefoot. This makes sense. You are not going to slam your heel into a hard surface. You can feel the discomfort immediately if you did. This is exactly why barefoot training is easier on the foot (and knees, hips, and spine). You can more easily sense pressure on your foot while barefoot (or wearing a very thin sole like the Five Fingers).

When walking or running barefoot, you will land on the forefoot or mid foot and use you calf as a shock absorber as it gently lowers your heel down. This technique helps spread the force over the entire foot, not concentrating the pressure on the heel. See drawing below.



When wearing shoes, you are more inclined to strike the ground with your heel first. The shoes do cushion the force somewhat, but more so, they dampen the nerve's in the foot ability to sense pressure on the foot. See drawing below.



Additionally, the lower heel while barefoot (or in Five Fingers) adds to foot and ankle stability. How many people sprain their ankle while barefoot? Single leg stance is also enhanced as the toes are able to spread and grip the ground.
Makes you wonder why you would spend $160 on the latest high-tech running shoes?

All Exercise Is Not Equal

As most of you know, I enjoy learning about how the body physiologically responds and adapts to exercise. Exercise can have far-reaching effects on all cells in the body. Muscle cells may add more contractile proteins, the neurons in the motor cortex may develop more ellaborate connections, neurons of the mid-brain may increase Endocannabinoid receptors, or endothelial cells of the blood vessels may increase nitric oxide production. Every cell in the body is affected by exercise.



Exercise is a stress on the body and the body adapts to these stresses in a way to 'manage' the stress better the next time. However, the body adapts to the specific stress it encounters. This is the Specificity principle of exercise training. Run and the capillary density of the quadriceps will increase. Press a heavy kettlebell and the neuromuscular recruitment patterns of the deltoid muscle will improve. Perform low-intensity cardio and your metabolism will increase for the duration of the session, but afterwards your metabolism returns to baseline. Take the same amount of time and perform 10 sets of 10 burpees and your metabolism will remain elevated for hours/ days afterward. Specificity.

Not all exercise is equal, but everyone lumps it altogether. A week doesn't pass without the media reporting the benefits of exercise. Your doctor may ask if you are exercising. A friend may tell you that she lost weight because she started a diet and exercise program. Everyone assumes that all exercise has the similar effect on the body. That is the furthest thing from the truth. Not all exercise is created equal. While all purposeful muscular activity performed to enhance health or performance can be classified as exercise, the stress of different types of training applied to the body varies tremendously. Luckily, scientific research continues to figure out how different types of exercise affects diiferent parts of our bodies.

So, I will end this post with some questions.

What is the best type of training to enhance fat loss?
Increase bone density?
Minimize golf injuries?
Run a 5K faster?
Raise your metabolism?
Build whole body strength?
Live longer?

If you answered walking or using the elliptical trainer you would be wrong.

Holiday Schedule

For my clients, I will be working normal hours Monday (23rd), Tuesday (24th), and(25th). I will also be training Thanksgiving day 7am to noon. I will be off Friday (27th) and Saturday (28th). Enjoy your holiday and try to spend at least as much time moving as you do eating!

Running Free in My New Vibram Five Fingers

I realized, yesterday, it was time for a new pair workout shoes. After looking at Kohl's and DSW I was disappointed to find very few shoes that met my criteria and were in my size. I wanted a shoe that was similar to the pair I replaced, my Pumas. My old Pumas were light-weight, had a thin flexible sole and a very thin heel- the opposite of most running shoes. I liked them because they were versitile. They worked well for weight lifting, but at the same time, I could use them to run or play basketball. Most importantly, and what I was looking for in my new shoes, was the fact that you got a really good feel for the ground.

I decided to look into Vibram's Five Fingers. I spoke to many people who owned a pair, and they all had glowing reviews. I found a pair at Rusted Moon Outfitters in Broadripple. I was able to try on a few styles in my size. I decided on the KSO model, which according to their website is their most popular model.



Putting them to the test.
I wore the Five Fingers for the first time during a workout at the gym today. I was excited to see how they felt and how they differed from my other shoes. The first thing I noticed is how my gait changed. With a thinner sole (about 2-3mm) you feel the ground better. You naturally land more on the forefoot and midfoot and use you calf as a shock absorber. This reduces the pressure on the heel.
Interestingly, the other difference had to do with my toes. The Five Fingers have individual "fingers" for each toe. With the various movements I noticed my toes spreading apart and gripping the ground. The was especially true of my little toe.



I am very happy with my Vibram Five Fingers and look forward to deriving the benefit of barefoot training. However, this type of footware is definately not mainstream and people will stare at you, wondering what you are wearing. But, I am used to that.

Butter vs. Magarine

For years, we have been told that butter and the saturated fat is bad for us. We were told to keep saturated fat intake low because it increases our risk of heart disease. For the last two decades, margarine has been promoted as an alternative. Of course margarine is made with unsaturated fats (vegetable oils) that are hydrogenized to make trans fats (this process happens when you cook with vegetable oils, too).
I came across this population study (Framingham Heart Study) which looked at the different rates of heart disease with varying intakes of butter or margarine. See the chart below.




The results show a lower incidence of heart disease in the butter (saturated fat) and a higher, increasing rate of heart disease for margaine (unsaturated/trans fats). Here is the link to the study abstract: http://www.ncbi.nlm.nih.gov/pubmed/9229205
This is one of many studies that refutes the idea that saturated fat is so bad for you (of course I am reviewing only one study, and one study doesn't prove anything). It brings up the questions: why do infants need such a high saturated fat content in their milk and why have so many civilizations eaten such a high level of animal fat in there diet and not developed heart disease, but in the last half century, saturated fat has suddenly become deadly for Americans?

Unidirectional vs. Multidirectional Training

We live in a three (possibly four) dimensional world, yet most people exercise in a single plane. Think of running (or using an elliptical trainer), the gross movement is limited to one plane (the sagittal plane). I feel it is important to train the body through all planes of motion to most effectively train it. In fact one of my favorite sports, in addition to basketball and football, is Free Running. It is sort of a more extreme, freestyle way of going for a jog. Most people are not skilled enough or athletic enough to do these movements, but it looks so cool (in addition to an awesome, random workout). Someday, I will be half as awesome as Luci. Check her out in the video. How cool is that?

Free Will, Too Much of a Good Thing.

We, as Americans, enjoy many freedoms that many other people in the world don't have. We are free to pursue our dreams and choose many aspects of our life, such as: where to live, what kind of work to do, how to raise our kids, etc. This freedom is great.



Over the last fifty years technology has made our lives tremendously more efficient. We can hop in the SUV, listen to our favorite music on satelite radio, call friends on our cell phone, watch DVDs all while on our way to the mall. Such luxury and freedom. We earned it and choose to have it in our lives. Freedom is great.... to a point.

Now I am not going to lecture you on how you should live your life. It is your life and you can exercise free will. However, with this being an exercise training blog, I am going to share my observations and opinions with you (yes, I still choose not to elliptical, but that is my choice and I have my reasons).

Free will is like food, an adequate amount is important, but too much causes problems. We have all the same opportunities in the world to be as active as our grandparents or even be in better shape (with the current training and nutrition knowledge we now have), but we are not. We are not because we choose not to be. We have opted for the easier path, human nature I guess. When given the choice to work hard or efficient, we choose efficient. When given the choice to buy, prepare, and eat whole, unprocessed foods, we opt out. Instead, we choose processed, artificial, mostly-prepared foods (the center isles of the grocery store). These conveniences have far-reaching, negative ramifications. The same is true for exercise trainings.



Most people know the extensive benefits of proper exercise training and feel great afterwards (see previous post). But, so few people do so regularly. There are many perceived psychological barriers to regular exercise (another whole blog posting itself). It all boils down to free will or too much free will. You could walk after dinner, you could go to the gym before work, you could add a few more pounds to the bar, or you could follow your training program that your trainer developed for you. Or, you could do none. You have the right to choose. And that is the problem. Take away that free will, that choice and you will get in great shape. Get rid of the option not to train regularly and guess what- you will train regularly! The proof is everywhere. A prisoner would love to have the freedoms we enjoy. But, I would say, on average, they are in better shape than the non-incarcerated American.
Now, I am not going to tell you to get incarcerated to get in better shape, but I think you get my point. Don't give yourself the option to choose the easy path. Schedule your workout time and stick to it. Reschedule other things around these times. Even if you don't feel great, still workout. You don't have to push as hard but just keep the consistency. The older we get, consistency becomes more important.

Free, Legal Cannabis!

First of all, I am not advocating the use of illegal drugs. However, marijuna or more specifically tetrahydrocannibanol (THC) use is more basic to our physiology than most would have guessed. THC binds to and stimulates specific receptors in areas of the brain associated with mood, memory, pain, and appetite. This explains marijuna's medicinal application and recreational use.









'Runner's High' is sometimes described as a similar, addicting euphoric state some people experience with exercise. For many years it was thought to be do to increased levels of endorphins. However, this explanation failed to hold water because endorphins do not cross the blood-brain barrier and therefore can not affect areas of the brain associated with mood.










The discovery of cannabinol receptors in the brain led to the question of why? Was there some similar molecule that the body made that also binds to these receptors? Sure enough, endocannaboids (cannaboid-like molecules produced in the body) were discovered. Two, similarly-structured lipid molecules (which do pass through the blood-brain barrier) were found.

Even more interesting, is that exercise raises endocannaboid levels. The 'runner's high' now has a biologically plausible mechanism. Elevated endocannabanoids activate cannabinoid receptors in the area of the brain associated with pain sensory and feeling good.

I think this powerful neuromodulation is what regular exercisers have discovered and seek to maintain. They have withdrawals when they don't get a chance to exercise. I also promote the "feeling great" sensation as one of the greatest benefits from exercise training.

Now that the mechanism behind the runner's high has been explained we can add one more drug to the 'exercise pill'. Next, just need to figure out how to modulate that exercise fat-loss mechanism. I am sure someone would be intersted in that.

What You Should Be Doing Everyday

Move...through a full range of motion. You should be doing mobility exercises (movements with light to moderate weight that enhance joint flexibility and stability). These exercises, which can be exactly like the strength training exercises or a variation, work best when done frequently (once or twice a day). Not only will it help keep the joints loose, but will help reinforce proper movement patterns.

Typically, the upper (Thoracic) spine, hips, ankles, and shoulders can be tight. Addressing these areas with a variety of mobility exercises will help your running or lifting technique and reduce your risk of injury (by allowing you to get in proper position and help avoid compensory strain).
So, take 10-15:00 everyday (or twice a day) to work on your mobility. If you do this regularly, you will see a significant improvement in all movement; you will have more range of motion and will be more 'efficient' with your movements. However, you can lose joint mobility fairly quickly if you ignore it. That is why you should move through a full range of motion everyday.

This Kid Rocks!

This kid has some great skills and strength for a five year old. Funny thing is, and related to the previous post, many people have made comments about how they feel this is not healthy for a five year old! Ha! Yeah, he should take that advice. In America, kids are extremely inactive, weak, and obese. The rate of diabetes and
high blood pressure continues to escalate. Makes perfect sense to not do any of that dangerous physical activity.

Modern Day Man is a Wimp!

Australian anthropologist Peter McAllister makes this arguement in his book entitled "Manthropology, the Science of the Inadequate Modern Male." ( ISBN 0733623913(978-073-362391-2)
RRP $35.00 August 2009
Hachette Aust Paperback (C))while I have yet to read the book, but it is at the top of my Amazon list, it looks fascinating.
We all are very aware of the fact that humans are extremely inactive compared to our ancestors. But as a species we are becoming weak, and feable. Apparently, in the book, McAllister provides good anthropological evidence for how humans don't even have the potential, anymore, to perform at the levels they once did. Further, with modern training technology, our ancestors (from thousands of years ago) could easily shatter all of our Olympic records. Did I mention that I am excited about reading this book!

While McAllister makes his arguements (more like confirmation) of our inferior physiology, I continue to see the current decline in physicality. Recently, I was shocked to see a dad of some elementary-aged kids actually knocking out some pull-ups and dips at the park. I do "play" on the playground with my kids, including using the monkey bars and pull-ups, but never see any other parent do the same. In fact, I joke with my kids about how the parents are 'required' to sit on the bench while the kids play.

But, jokes aside, it is pretty sad to see the shape of most people. I see men and women in their 30's and 40's with back pain, shoulder pain, knee pain, horrible posture, and lack of muscle tone, stereotypical guts, and the strength of a wet kitten. These people have had their testosterone drained out of them. They have become fragile, stiff, obese, wimps... to put it bluntly.
As a trainer, I am aware of this current issue, and have had to revamp my training programs accordingly. Trainers walk the fine line between pushing people and hurting them. Now, so much more time is spent with basic mobility exercises, corrective exercises and scaled-back versions of traditional exercises. But, I am more than happy to do this, if it is to help a client who sincerely wants to improve. I guess one good thing (gulp) from The Biggest Loser is seeing people willing to do whatever they have to in order to improve their bodies. As some friends have said, the show is inspiring. These people have come to the realization that they need to change their priorities and their lifestyle.



Hopefully, more people will realize that their diminishing 401k and fantasy football league is a lesser priority than reversing the alarming transformation from Homo Sapiem to fragile, disease-prone Homo Wimpien.

Deviled Egg Salad

Deviled eggs are a great alternative way to prepare your eggs. These tasty eggs are not just for the The Fourth of July picnic, but can be added to your salad to for added protein, vitamins, minerals, carotinoids, and choline. There is a little prep time, but if you prepare them ahead of time, you can refridgerate them and add them to your salad later in the week.



Additionally, this salad includes:
Spring herb mixed greens
Grape tomatoes
Feta cheese
Walnuts
Olive oil
Balsamic vinegar

The Deviled Eggs are prepared with mayonaise, ground yellow mustard, salt, pepper, and paprika. For more on Deviled Egg recipes check out this link.