Author Archives: SNI

The Art and Science of Low Carbohydrate Living

In a sea of mixed-message nutrition and metabolism books, a new text written by two of the leading experts in nutrition and metabolism was recently published. The Art and Science of Low Carbohydrate Living is a scientifically solid, research-supported, passionately written book written by Jeff Volek, PhD, RD and Stephen Phinney, MD, PhD. These two gentlemen have not only achieved their reputations by being book-smart, and by working with clients and patients, they have authored many of the most significant research studies on low-carbohydrate nutrition, metabolism and even exercise performance.

This book leaves little room for opinion or varying interpretations of scientific data. While people frequently share their opinion about low-carb and low-fat nutrition, often based on little understanding of the research on the topic, Phinney and Volek address one misunderstanding after another with a “nothing but the truth” approach. Those who are not well-versed in the research on low-carbohydrate living tend to argue a variety of myths, which the authors tackle one after another. Some of the myths addressed in the book include:

The myth that low-carb diets only result in lost water weight: The truth is that in the first few days that can be the case, but compared against low-fat diets, low-carb diets result in more fat loss.

The myth that low-fat diets have been proven to be more beneficial for heart health: Volek and Phinney address many of the most expensive research studies done on diet and how their study results didn’t show what researchers were hoping for. Low-fat diets, in fact, have not been shown to be more beneficial for heart health than low-carb diets. The authors explain clearly what causes changes in cholesterol levels and triglycerides, making it easy for an average reader or a healthcare professional to understand. No surprise, it is not an issue of eating fat that’s the problem.

The idea that low-carbohydrate diets are not appropriate for performance athletes: Volek and Phinney address this head-on in many of their own research studies, not to mention that Phinney, at 61 is known for cycling more than 2000 miles each year and is an avid mountain hiker, so he’s using his research on himself as well.

The belief that low-carbohydrate diets cause individuals to become tired, lethargic, and fuzzy-headed: In the first-two weeks of dieting, this is often the case as the body becomes more adapted to using fat for primary fuel rather than carbohydrate. Understanding an individual’s physiology and how they respond to such diets allows a health professional to guide them through the first two weeks, where people commonly say they feel better than they have in a long time once they’re through the initial adaptation.

The myth that we must eat lots of carbs for brain function: Phinney and Volek address this by providing and easy to understand lesson in how our body creates the minimal carbohydrate needs it has, and how our body learns to use other fuels once we stop overconsuming carbohydrates.

The exaggeration that getting rid of starches eliminates food groups and leads to nutrient deficiencies: Non-starchy vegetables, our best source of nutrients and fiber are strongly encouraged. Nuts, seeds, meat, dairy, eggs and some fruit are part of the recommended plan. These foods provide high levels of necessary nutrients, as the authors discuss.

The misunderstanding of low-carb diets being only for weight loss: As the authors discuss, low-carbohydrate diets hold promise for other health issues beyond overweight and obesity, including metabolic syndrome, type 2 diabetes, hyper tension, polycystic ovary syndrome (PCOS), gastroesophageal reflux disease (GERD), sleep apnea, high triglycerides, low HDL cholesterol, and certain types of seizures.

Summary

As beneficial as low-carb diets appear to be for people, the authors point out in several areas of the book that it is about low-carbohydrate living, not a low-carbohydrate “diet.” Those who view low-carb as something to use to get the weight off or to control blood chemistry in the short-term, and go back to their old way of eating once they achieve their goals, will find themselves back where they started in a short period of time. To achieve the health benefits the authors describe, individuals should not view their recommendations as a diet, with an end point, but should understand it is a lifestyle. In addition, the authors stress the fact that the benefits of restricting carbohydrates come after about two weeks. Following the plan for two weeks means adhering to it fully for two weeks, not giving in to occasional birthday cake at work or settling for cereal for breakfast because you’re running late to work.

We are faced with so much misinformation and contradiction in nutrition today. The best way to begin weeding through the misinformation is to learn more. Reading the articles on this site and connecting with a fitness professional or registered dietitian at your local Life Time Fitness can be beneficial, but I would also strongly suggest getting a copy of this book. Read a chapter before you go out to eat or do your weekly grocery shopping. It will probably change the choices you make and the foods you buy. Though “low-carb” was once seen as a fad (even though it’s been used for weight management since the 1800s), The Art and Science of Low Carbohydrate Living makes it difficult to see how we could recommend anything else in today’s society, with the high prevalence of overweight and obesity, and the high numbers of nutrition and lifestyle-related diseases.

Review By: Tom Nikkola, CISSN is the Director of Nutrition and Weight Management at Life Time Fitness. In addition to overseeing the program, he also manages nutritional products, which includes 3rd party brands as well as the Life Time brand. Tom graduated from the College of St. Scholastica in Duluth, MN with a degree in pre-med Biology. He has certifications from the American Council on Exercise (Certified Personal Trainer), the National Academy of Sports Medicine (Certified Personal Trainer, Performance Enhancement Specialist), the National Strength and Conditioning Association (Certified Strength and Conditioning Coach), and the International Society of Sports Nutrition (Certified Sports Nutritionist). Tom has been with Life Time since 2001. For more articles by Tom Nikkola, go to www.lifetime-weightloss.com/blog.

Interview – Sports Nutrition’s Legal Muscle, Rick Collins, Esq.

SNI: Is the supplement industry regulated?

Rick Collins: The simple answer is yes. Despite claims from critics that the FDA is handcuffed from regulating the supplement industry, the FDA actually has all the authority it needs. Are the products at your local health food store or online supplement retailer pre-approved by armed guards or inspectors at the FDA before coming to market? No, but there’s a reason for that. Under a 1994 law called the Dietary Supplement Health and Education Act (“DSHEA”), supplements are treated like foods, not drugs. Why? It’s because unlike pharmaceuticals, the ingredients in supplements have already been in our diets, so they have a presumed built-in safety history. Most supplement companies market products that comply with the law, and recently the FDA has been using DSHEA to go after companies that don’t. My law firm has been representing some supplement companies dealing with this legal issue (find out more about us at www.supplementcounsel.com).

SNI: What exactly are GMPs? Can’t I just make supplements in my bathroom?

Rick Collins: You can mostly do what you like in your bathroom. I don’t want to know about it, lol. But if you try to market whatever you make in there as supplements, you’ll need to comply with the law. The 1994 law I previously mentioned has always authorized the Government to issue regulations prescribing good manufacturing practices (“GMPs”) specifically for supplements, rather than the generic ones that apply to all foods. The FDA issued a proposed rule about GMPs back in 1997. But then it let 10 years go by – despite repeated demands from Congress and industry – before issuing its final rule on the subject. The GMP rule means that the supplement products we buy are required to meet government standards to show they’re free of contamination and contain exactly what the label says. Companies have to test the purity, strength and composition of their supplements. So, I’m not optimistic about your ability to make lawful supplements in your bathtub.

SNI: What’s the difference between a functional food and a dietary supplement?

Rick Collins: “Functional foods” is a loose marketing term, not a legal one. The term “dietary supplement” is legally defined, and supplement products must be labeled as such. Functional foods generally contain ingredients that are intended to have a physiologic effect on your body to enhance health – for example, I don’t consume much dairy, but I’ll occasionally have some non-fat “skim plus” milk with added protein and added Omega-3’s. Functional foods are foods that are viewed as being part of a conventional diet, while dietary supplements are meant to “supplement” the diet. The trend toward functional foods is a good one, given that many of the items in the typical modern American diet are “DYSfunctional foods”!

SNI: What’s the worst cheat meal you’ve ever eaten?

Rick Collins: After my very first bodybuilding competition, many years ago, I left the venue with my trophy and some friends and went to a restaurant. I was mentally and physically drained from weeks of strict dieting, and I was out of my mind with ravenous hunger. I wanted to eat everything on the menu. I was ready to eat the silverware! I ordered a twin cheeseburger platter with fries and then a monster-sized ice cream sundae with tons of whipped cream and every imaginable topping. I ate and ate until I felt ready to explode. Then I started to feel queasy. I almost never throw up; I’m known for having a cast iron stomach. But I went outside and only got as far as the parking lot before I lost it all. I never did that again after a show!

SNI: What’s a typical ‘clean’ meal that you eat?

Rick Collins: I pretty much follow the eating principles or “Fuel Rules” explained in the fitness book I co-authored, Alpha Male Challenge (www.alphamalechallenge.com). I usually have two protein shakes a day along with three meals, and I pretty much eat “clean” most every day. A typical lunch would be a Greek salad with chicken breast or a ham, spinach and feta (mostly egg white) omelet. I also like sushi, with a mix of sashimi and brown rice sushi. I don’t eat much bread, pasta or cereal for the reasons detailed in my book. A typical dinner would be meat or fish with lots of veggies. I snack on nuts or fruit. I’d call it an updated Paleolithic diet, incorporating modern sports nutrition knowledge. It seems to work for me very well, cause I’m stronger now on most lifts than when I was competing in bodybuilding many years ago. You can read more at www.truealphatraining.com.

SNI: Does Wonder Bread still build strong bodies in 12 ways?

Rick Collins: White bread, white pasta and white rice are great for building a body … if the body you want to build is shaped like an apple or pear. It’s the perfect recipe for ladies who like lots of baggy fat hanging from their hips and thighs, and guys who like great big muffin tops spilling over their belt lines. But for the rest of us, who are looking to build strong and functional bodies with lots of lean muscle instead of flab, it’s a disaster. Highly processed refined carbohydrate products like white bread should have no place on your menu. How did bread become such a big part of the modern diet, anyway? Our genetic ancestors only began agriculture less than 10,000 years ago – a relative blink of the eye in the evolutionary history of our species. Over the million years before that, we ate meat, fish, vegetables, fruit, nuts and seeds. So that’s what our digestive systems have been designed to eat. Why mess it up?

SNI Bonus: If you could be a superhero, who would it be and why?

Rick Collins: Batman was too dark and troubled, Superman was too goody-goody, and the Hulk likely had some personal hygiene issues. Ironman had a bum ticker. Captain America really had no superpowers – he just got injected with a super “serum” that transformed him from a weakling and military reject into a muscle-bound super-soldier that kicked Nazi butt. I just wrote my latest Muscular Development column about Captain America, observing that the only real-life muscle-building, performance-enhancing serum being actively researched and developed at the time the character was created (1940) was the anabolic steroid testosterone. So, you might think of good ol’ Captain America as our nation’s original “juicehead.” 😉 My favorite comic book as a kid was Conan – but he had no super powers. So I think I’d have to go with the Flash. With super speed, think how much I could accomplish in a day! By the way, my charity skydives always make me feel like a superhero – hurtling through space at 120 mph to raise money for cancer research (check out www.leapforlife.org). Blue skies!

Rick Collins, Esq., is a popular personality in the bodybuilding, health, fitness and nutrition communities. A successful lawyer, author, lecturer and magazine columnist, he is a partner in the law firm of Collins, McDonald & Gann, PC, in Mineola, New York. He was formerly a criminal prosecutor, personal trainer and film actor. As an attorney, he has been awarded the highest accolades for legal abilities and ethical standards (AV-rating) from the prestigious Martindale-Hubbell directory of lawyers, and he is listed in the Bar Register of Preeminent Lawyers. Rick is a nationally Certified Strength and Conditioning Specialist (NSCA-CSCS) and a Fellow of the International Society of Sports Nutrition (www.theissn.org). A former award-winning bodybuilder and co-owner of a personal training business, Rick has a lifelong dedication to fitness. He has integrated his devotion to strength and health into his hectic professional and personal schedule, and has recently authored a new book to share his insights and motivate others to reach and maintain “true alpha” excellence in an increasingly “beta” world. The definitive guide for men’s inner and outer top fitness, Alpha Male Challenge is published by Rodale, co-authored with James Villepigue, and is in bookstores everywhere and available online at www.alphamalechallenge.com.

Interview – Rehan Jalali

SNI: What is the most insanely stupid myth you’ve heard regarding exercise? Supplements?

Rehan: Exercise myth – That more is better. Seriously, people are proud when they tell me “I work out 2-3 hours a day” –It’s all about quality NOT quantity. Supplements – Pills can replace food. There is no such thing as “magic pills” and whole food should be the basis of any good fitness plan.

SNI: If you have a client who wants to get in ‘wedding’ shape in 2 weeks or less, in general, what would you have her do? (That is, she wants to lose 15 pounds and fit in that dang dress)!

Rehan: One thing I specialize in is helping my clients peak for events including weddings, the Oscars, Emmys, Grammy’s, etc. Even though my clients want a miracle in two weeks, a realistic approach that does work in terms of losing water weight, tightening up, and improving skin health includes: Reducing carbs ( around 50 grams a day) and replacing those calories with lean fish proteins. Cutting back on sodium to around 1500 mg/daily and taking potassium supplements or potassium rich foods like dates and raisins to optimize the Potassium: Sodium ratio. Taking an herbal diuretic like dandelion root. Increasing morning cardio on an empty stomach to 5-6 times a week. Drinking oolong tea 3-4 times a day. And finally WEIGHT TRAIN—that’s right, weight training is essential for women who want to tighten up!

SNI: Describe the perfect meal (actual foods) for optimizing body composition.

Rehan: I have 2 perfect meals -a sort of 1 and a 1A – 1) Orange roughy fish, sweet potato, and steamed broccoli. 1A) Egg whites, multi-grain oatmeal w/ cinnamon and raisins.

SNI: What supplements would you recommend for assisting fat loss?

Rehan: My top fat loss supplements include: Green tea/oolong tea, caffeine, Guggulsterones, cinnamon extract, cayenne pepper powder, Vitamin D, and CLA.

SNI: Given the choice, if a client could only do cardio OR weight training, which would you suggest if his or her goal is ‘overall fitness.’

Rehan: I will EMPHATICALLY say weight training!! It burns much more calories in the long run than cardio and since fat is only “burned” inside lean muscle, it is critical to weight train to increase lean muscle and burn fat.

SNI Bonus Question: You’ve worked with Hollywood Celebrities. What is the most bizarre request you’ve ever had vis a vis fitness/nutrition?

Rehan: The craziest request I had was when one of my high profile clients was in Las Vegas and he ran out of a thermogenic fat burner I made for him. He called and of course I said I would overnight it to him. He said NO, I will send my plane to pick it up right now!! I had to talk him down from sending his private jet to pick up a fat loss supplement!

Rehan Jalali is President of The Supplement Research Foundation (www.tsrf.com). He is a sports nutritionist and published scientific writer, columnist, and author. His clients include Oscar winning actors, Emmy award winning TV stars, and Grammy winning musicians, as well as Professional Athletes and Olympians. He is author of The Six-Pack Diet Plan and the Sports Supplement Buyers Guide available at Amazon.com. Rehan is a member of the American Medical Writers Association. He can be reached at www.rehanjalali.com

Interview – Jacob Wilson PhD

SNI: Below are listed 5 supplements; tell us in 100 words if you think it is worth taking, why, and at what dose.

Dr. Wilson:

1. HMB

HMB works by speeding repair of damaged muscle, increasing fat loss and preventing muscle loss during extreme dieting, aerobic exercise, and aging. HMB consistently works in non-athletes because it’s easy to damage their muscles. Studies in athletes using HIGH INTENSITY / HIGH VOLUME training show increases in muscle size and strength. Studies in athletes with inadequate training programs don’t work for obvious reasons. So if you are untrained use it. If you are an athlete and your training program is legitimate and periodized, then I recommend it. For muscle mass, take at least 3 grams. For fat loss, WE DON’T KNOW the ideal dose, but 3-6 grams does work.

2. EAAs

The EAAs determine overall “protein quality.” In fact, research shows that the EAAs alone stimulate as much protein synthesis (muscle building) as a whole protein. Diets low in EAAs result in lower gains in muscle mass and strength than diets high in EAAs. Supplementing with EAAs may be beneficial. One study by Paddon-Jones et al. found supplementing with an EAA supplement in between meals drastically increased protein synthesis throughout a day. I’d recommend 10-15 grams per serving. Foods highest in EAAs are meat, egg, and dairy products. Selection of these food choices will result in greater gains.

3. Leucine

Leucine is the king of amino acids. In fact of the EAAs, leucine seems to be the actual TRIGGER for protein synthesis. My brother, Gabriel Wilson, and colleague, Layne Norton, have shown that choosing foods higher in leucine results in greater muscle mass. Two to three grams of leucine maximize protein synthesis. Meats contain about 8 % leucine, eggs about 9 %, and dairy about 10-12%. Athletes can base protein consumed each meal on its leucine content. For example whey (11 % leucine) and chicken (7.5 % leucine) would require about 18-26 and 27-35 grams, respectively, to maximize protein synthesis.

4. Glutamine

Glutamine is the most abundant free amino acid in our body. Individuals who train ALL OUT (not those who bring cell phones to the gym and never squat) may benefit from it. Glutamine has been shown to decrease the incidence of reported infections and protects white blood cells (our immune cells) following exhaustive exercise. Additionally glutamine has been shown to increase muscle carbohydrate stores. Twenty-five grams a day during intense training cycles or when low carb dieting may be efficacious. I’d also recommend reading Dr. Jose Antonio’s recent article entitled “Glutamine’s a Friend of Mine.”

5. Taurine

The finding that taurine levels decrease during exercise has led sports nutrition scientists to study the amino acid. Taurine may protect muscle against exercise induced DNA damage and protein breakdown. Moreover Dr. Zhang et al. found that 7 days of taurine supplementation increased V02max and prolonged time to exhaustion while cycling. While Jay Hoffman found a taurine containing supplement-increased resistance training performance, it is unclear what its effects are alone. However, we do know that taurine increases force of isolated muscle fibers. Although the optimal dose is unknown, 6 grams a day has been effective.

SNI: Bonus question: If you could have superhero powers, what powers would you want and why?

Dr. Wilson: Ha ha! I have always wanted wolverine’s regenerative powers. Why? It’s simple, it would mean that I could easily train 20 times a day, and make gains each workout!

Dr. Jacob Wilson, Ph.D. is a researcher and assistant professor in the department of health sciences and human performance at the University of Tampa, Tampa Fl. Jacob has published over 50 peer-reviewed papers, abstracts, and book chapters on sports nutrition, supplementation, and resistance training in athletic and clinical situations. His research has covered both the cellular and molecular responses to supplementation and nutrition, as well as the whole body changes in muscle size, strength, and power. Dr. Wilson is also a proud member of the International Society of Sports Nutrition, the National Strength and Conditioning Association, and President of Abcbodybuilding.com

Interview – Mike Saunders PhD

SNI: Is Carb Loading an effective means of enhancing performance in endurance events?

Dr Saunders: When done effectively, carbohydrate loading can aid performance by allowing athletes to perform longer before muscle glycogen stores are depleted – known as ‘hitting the wall’ or ‘bonking’. However, some individuals experience fullness in their legs that can make them feel sluggish, so athletes should experiment with their protocol prior to race day. In addition, this strategy is only likely to improve performance when the pace/duration of the event can lead to considerable glycogen depletion (i.e. ~2+ hours at maximal pace). So, the carbohydrate gluttony you often observe prior to 5-10km runs is not an effective strategy.

SNI: Briefly describe how the addition of protein to a sports drink can enhance performance and/or recovery.

Dr Saunders: Some studies (including those from our lab at James Madison University) have shown that carbohydrate+protein beverages enhance endurance performance compared to beverages containing only carbohydrate. However, other studies have suggested that protein does not augment performance beyond levels that can be attained with high carbohydrate doses – so this remains controversial. There is stronger evidence regarding the benefits of protein for recovery. Numerous studies have shown that carbohydrate/protein intake can positively influence markers of recovery following heavy endurance exercise – including protein balance, markers of muscle damage, soreness, and performance in subsequent exercise.

SNI: What supplements would benefit endurance athletes?

Dr Saunders: Numerous supplements show potential promise, but there are surprisingly few that have strong evidence demonstrating consistently positive effects. For athletes in long-duration events (90 min or longer), there is clear evidence that sports drinks (including water, electrolytes, carbohydrate and sometimes protein) can be ergogenic. Caffeine has also been shown to enhance performance in events ranging from short- to long-distances. In the shorter events (i.e. 800m running, or other events of a few minutes or less), supplements that buffer lactate (such as sodium bicarbonate) have also been shown to be effective. As mentioned above, I also suggest that athletes consume carbohydrate/protein after heavy training sessions to promote recovery.

SNI: What are the top 3 myths that you often hear regarding sports nutrition?

Dr Saunders: 1) “Eat like an athlete”. Many sports nutrition recommendations assume heavy daily training demands, so you should only do this if you also train like an athlete. For example, if your training consists of jogging a couple of miles on a treadmill each day, water will do just fine.
2) Protein is only for muscle building. Until relatively recently, protein’s importance was largely ignored by endurance athletes.
3) Low-intensity exercise promotes more fat-burning. Though partially true (a higher % of energy expended during low intensity exercise comes from fat), low-intensity exercise expends fewer calories per hour. So, exercising slowly to promote fat-burning is unlikely to result in greater fat/weight loss, unless you are willing to exercise for much longer amounts of time.

SNI: What pre-race nutrition or supplement strategies would you recommend for a runner about to run a half marathon?

Dr Saunders: 1. Eat familiar foods. The time for experimentation is over – be sure you can tolerate the types and amounts of food/supplements you consume.
2. Consume adequate (but not excessive) carbohydrate and fluids in the days leading up to the event.
3. Eat a small, carbohydrate-rich, palatable breakfast the morning of the event. Allow adequate time for digestion (usually 2-4 hours) to avoid gastrointestinal problems.
4. Consume tolerable amounts of fluid and carbohydrate (and potentially protein) at regular intervals throughout the race. During running, it may be easiest to get nutrients from energy gels, which are highly portable. Fluid becomes more important on hot days.
5. If you respond well to caffeine, use a caffeinated beverage (or gels) 1 hour before the race, and during the event.

Mike Saunders, Ph.D. is a Professor in the Department of Kinesiology at James Madison University. He received B.S. and M.A. degrees from East Tennessee State University. He obtained a Ph.D. in Exercise Physiology from the University of Georgia in 1998. He joined the faculty of James Madison University in 1998, and has been the Director of JMU’s Human Performance Laboratory since 2003. In recent years, Dr. Saunders’ research has focused on the role of various nutritional interventions to promote improved performance and recovery in endurance athletes. The effects of carbohydrate and protein co-ingestion during and following endurance exercise have been a primary research interest. Dr. Saunders is a Fellow of the American College of Sports Medicine and a recipient of the Madison Scholar award from JMU.

Interview – Dr. Tom Deters, Jiu Jitsu Aficionado and Fitness Expert

SNI: You have a wealth of experience in the industry going back to your days as the Editor in Chief of Muscle and Fitness. What is the greatest change (for the good) that you’ve seen in the last 20 years?

Dr. Deters: I think one of the most frustrating things I dealt with during my years publishing Muscle & Fitness was the fact that so much of the medical community didn’t really “catch on” to all the research and cutting edge information that we were putting out there every month. But this past April, I attended the 19^th Annual World Congress On Anti-Aging and sat there for two days listening to the “latest” findings where doctors are now integrating serious nutrition and real supplementation along with resistance training to keep people fit, healthy and vital. On one hand I was like, “Duh!” on the other hand I was so happy to see that things have turned a corner and all we have been talking about is really taking root.

SNI: What are the most idiotic myths you’ve heard regarding supplements and testosterone?

Dr. Deters: Where should I start? The biggest misunderstandings are perpetuated by a few factors. First, exaggerated advertising claims stoke consumer (and mainstream media!) confusion and damage credibility. Second, there is too much mis-information and word of mouth and a lack of scientific understanding. Given mountains of research, to think supplements aren’t critical is crazy. But it is just as crazy to believe that they work like wonder-drugs. Testosterone is an important hormone for optimal health, but people are “testosterone phobic” because they equate them with those “nasty anabolic steroids”. In many ways, testosterone is about health, not performance. I just wrote an article on testosterone and how it may actually be needed in some young professional athletes in order to maintain optimal health (see Testosterone Replacement Therapy). Man did that fire up the chat rooms!

SNI: Your new venture, www.JiuJitsuMania.com/ is all about Brazilian Jiu Jitsu. How did you get involved with it and do you still partake in traditional bodybuilding training?

Dr. Deters: I absolutely fell in love with BJJ in 2007 and train 3-4 times per week, depending on how much my body can handle, as at age 51, nagging injuries are a way of life these days. There are many parallels between the people who are into bodybuilding and BJJ in terms of their level of dedication. My partner Joe Mullings and I, founded www.JiuJitsuMania.com/ as we saw the need for a media hub in BJJ and the need to really educate athletes on strength and conditioning, performance nutrition and supplementation as well as BJJ technique. We are bringing the same educational, programmatic approach I used at Muscle & Fitness to BJJ to help build a stronger athlete with better endurance and injury resistance. We are also opening up a whole new market for the nutritional supplement industry. I still, and will always, use resistance training as the central modality to enhance my performance on the mat. In BJJ we say “technique over strength” which is true. But I prefer technique and strength!

SNI: What advice would you give to someone who wants to work in the health/fitness/nutrition industry?

Dr. Deters: I have answered this question many times over in my career and I always seem to sober people up a bit when I ask them to really evaluate what they want to do and why and if they can make a strong business out of it. Passion is awesome and can overcome so many obstacles, but unless you’re independently wealthy, you gotta do what you gotta do. Try to combine something you like (or hopefully love if you are lucky) with something that is going to support yourself and or your family. I also suggest that people map things out long term – at 5 year intervals for the next 20 years. What path do you want to be on? What other paths could this lead to? How can you prepare your career to grow so that you can capitalize on opportunities that either come along or that you create? Picking a career, in my opinion, requires lots of research, thought and consultation with those in the field to make the best, and most satisfying, choice.

SNI: Who is the single most influential person in the field of fitness/nutrition?

Dr. Deters: Without question: Joe Weider. Not just because I worked for him for 15 years during the most explosive years in the industry, but because most people don’t truly realize that he created and drove a global fitness revolution. Going back into the 1940’s and 50’s, his publications educated, literally, hundreds of millions of people worldwide about exercise and nutrition. His magazines were the platform that the fitness and nutritional industries exploded from. We published cutting edge research years before it was published in peer review and educated health care professionals to wake up and get with the program. So much of what we have and take for granted in these industries today, Joe Weider either built directly or indirectly fueled with his publishing platforms.

SNI: Bonus question: If you could be a superhero, who would it be and why?

Dr. Deters: You’re gonna laugh at this one, and I’m not sure that most people would even classify him as a superhero, but Yoda from Star Wars. I love that dude – he represents goodness, is so peaceful, serene and wise, yet has mental and spiritual powers which give him physical capabilities that are mind-blowing. I would love that! BJJ has challenged me mentally and physically more than any other sport I have done – controlling your emotions and having mental calmness to make wise moves when you’re fighting all out against a guy who outweighs you by 50 pounds and is trying to snap your arm off or choke you out, is what mental discipline and toughness is all about. Yoda would be awesome on the mat or in the cage!

Dr. Tom Deters is recognized world-wide as a former editor in chief, publisher and executive vice president of the world’s largest health and fitness magazines Muscle & Fitness, Men’s Fitness, Flex and Muscle & Fitness HERs. He has written hundreds of articles on strength & conditioning and performance nutrition, given dozens of national TV and radio interviews and delivered seminars that have doctors, military Special Operations Groups and sports conditioning specialists across the globe. Dr. Deters also served as the director of education for the Muscle & Fitness Training Camp, which has attracted some of the world’s finest athletes. He developed the extensive course curriculum and he also hosted the comprehensive Muscle & Fitness Training DVD Series. He is currently CEO of a media group he co-founded in the area of Brazilian Jiu Jitsu and mixed martial arts with over 25 websites, largest of which is www.jiujitsumania.com. His background as a college athlete, State Collegiate Powerlifting Champion and Silver Medal in the Brazilian Jiu Jitsu National Championships and chiropractor uniquely qualify him as a “hands-on” expert in sports nutrition and peak athletic performance.

Interview – Dr. Loren Cordain, author of The Paleo Diet.

SNI: What is the biggest misconception about the Paleo diet?

Dr. Cordain: It is commonly assumed that any diet which eliminates three food groups (grains, legumes and dairy) is nutritionally unsound and will end up causing nutrient deficiencies. As I have pointed out in a number of peer review, high impact factor scientific journals, this assumption is in fact incorrect as contemporary diets based solely upon fresh meat, seafood, veggies and fruit actually are more nutrient (vitamins, minerals, phytochemicals) dense than the USDA Food Pyramid diet (now called My Plate)

SNI: What is the primary difference between the Atkins, Paleo and Ketogenic diets?

Dr. Cordain: The Paleo Diet does not restrict carbohydrate per se, but rather limits carbohydrate intake to the carbs found in fresh fruits and vegetables. Most people never develop ketosis on the Paleo Diet which frequently causes uncomfortable symptoms.

SNI: Are there dietary supplements that you’d recommend to compliment the Paleo diet?

Dr. Cordain: If fatty fish (salmon, mackerel, herring, sardines etc.) arent consumed regularly (3-5 times per week), then I recommend taking fish oil. I also recommend taking at least 2,000 I.U. of vitamin D per day if regular sunlight exposure is not possible. All other supplements are unnecessary because the Paleo Diet is so nutrient dense. In fact, large meta analyses (multiple population studies) show that antioxidant supplements can be harmful and actually increase overall mortality.

SNI: Have you found that the Paleo diet is compatible with athletes who are in heavy training?

Dr. Cordain: Yes. In my book, the Paleo Diet for athletes, we present numerous delicious Paleo food choices which are excellent sources of carbohydrate (yams, sweet potatoes, bananas, dried fruit, fresh fruit) to restore muscle glycogen. Many world class and national caliber endurance and strength athletes have adopted the Paleo Diet.

SNI: What are the effects of the Paleo diet on health and body composition?

Dr. Cordain: All indices of health and well-being improve when people adopt the Paleo Diet. Initially, people have more energy throughout the day; they sleep better and their mental outlook improves. Digestive and skin problems clear up rapidly and virtually all other typical medical indices of health (blood pressure, blood lipids and cholesterol, etc.) normalize after a few months on the diet. Most people notice that their muscle mass and definition improve despite no higher levels of exercise. For overweight or obese subjects, the Paleo diet is one of the most effective dietary plans to facilitate weight loss because it is a high protein, low glycemic load diet. The largest study ever conducted on weight loss diets in both adults and children concluded that high protein, low glycemic load diets were the best way to get weight off and keep it off.
Dr. Cordain received his Ph.D. in Health from the University of Utah in 1981, and has been a Professor in the Department of Health and Exercise Science at Colorado State University since 1982. He is married and has three sons. Featured on Dateline NBC, the front page of the Wall Street journal, and the New York Times, Loren Cordain is widely acknowledged as one of the world’s leading experts on the natural human diet of our Stone Age ancestors. He is the author of more than 100 peer-reviewed scientific articles and abstracts. His research into the health benefits of Stone Age Diets for contemporary people has appeared in the world’s top scientific journals including the American Journal of Clinical Nutrition, the British Journal of Nutrition, and the European Journal of Clinical Nutrition among others. Dr. Cordain’s popular book, The Paleo Diet, has been widely acclaimed in both the scientific and lay communities. His next book, The Paleo Diet for Athletes, was published in October 2005, and discusses how the Paleo Diet can be modified for the high-performance endurance athlete, and lead to improved health and performance. His latest book, The Dietary Cure for Acne, is available in paperback and as an instant download ebook. He is the recent recipient of the Scholarly Excellence award at Colorado State University for his contributions into understanding optimal human nutrition. For more info go to http://thepaleodiet.com

How to Get Your Dream Abs

By: Michelle Marie Diaz, CSCS, CISSN

Date Published: August 2011

Everybody dreams about having a small waistline, a flat belly, and a six-pack; and they think that “training their abs” everyday will do the trick.

The reality is that without the proper nutrition, there is no way that dream is going to come true. And training the abs “improperly” and “everyday” will not do the trick either. Here are a few misconceptions and things that drive me crazy when it comes to “abs training”, and how to make that training more effective.

Misconceptions:

Misconception #1: If I train my ABS every day, I will have a flat belly.

Misconception #2: I do this exercise for the “lower ABS” and this exercise for the “upper ABS”.

Misconception #3: I do 100 crunches every day.

Misconception #4: The best time to train your “ABS” is…… As a warm-up……. At the end of a workout……. In between sets.

The Truth:

Truth #1:

First of all, what are the “ABS”? Are they one muscle?

According to Medicine.Net who is supposed to bring us doctors knowledge, the definition of the Abdominal Muscles is a large group of muscles in the front of the abdomen that assists in the regular breathing movement and supports the muscles of the spine while lifting and keeping abdominal organs such as the intestines in place.

Another definition of abdominal muscles says muscles that support the trunk and allow for movement in the trunk.

So clearly, there are more than 4 muscles that compose the abdomen, muscles such as Erector Spinae, Mulitifidus, and, and Pyramidalis to name a few. But according to most texts the abdomen consists of 4 major muscles:

Rectus Abdominus
Transverse Abdominus
Internal Obliques
External Obliques

Now would you train your biceps every day?

No, you wouldn’t! So why would you train your “ABS” every day. They are muscles just like every other muscle in the body, which need rest and recovery in order to be in their most optimal state.

Bottom Line: You should not train your “ABS” every day.

The Truth #2:

Let’s just take one of the muscles from above, the rectus abdominus. The Rectus Abdominus does flexion and lateral flexion of the spine. It is one long muscle. Does that mean that when you do a crunch you only work “the upper abs”?

Absolutely not! The muscle has an origin and an insertion so when it contracts, the entire muscle contracts, not just half of it.

This one really drives me nuts. So let me clarify.

You cannot just work the “upper” or “lower” abs. The entire muscle contracts so the entire “rectus abdominus” is worked when you flex the trunk. Now, you can work some muscle fibers more than others depending on the movement you perform.

Here is the trick:

If you stabilize the torso or upper body and initiate the movement in the pelvic region, you work more of the lower fibers of the rectus abdominus, per say.
If you stabilize the pelvis and initiate the movement from the torso or upper body, you work more of the upper fibers of the rectus abdominus, per say.

BUT YOU ARE STILL WORKING THE ENTIRE MUSCLE.

So then, what is the best way to train the “ABS”?

I like to perform different movements in order to train all aspects of the trunk. So instead of doing what most do which is a stability ball crunch, followed by a weighted crunch and then a side crunch (all flexion of the spine). I think it is important to incorporate these 3 movements and initiating the movement in both the pelvic region and the torso or upper body.

The Truth #3

Time under tension is key. This is the time in which a muscle is placed under tension or load. In order to get some sort of hypertrophy a set should at least last 40 seconds. Yet you see people doing a set of 20 crunches with incredibly bad technique in 20 seconds.

The truth is that if you do a proper crunch or any movement with 40-70 seconds of time under tension and with proper biomechanics, there is no way you can do 20 reps. I’m tired of seeing people strengthen their hip flexors in an attempt to train their “lower abs”.

The Truth #4

There is no BEST time to train your “ABS” because it depends on what your goal is.

If your goal today is to lift heavy and do some heavy barbell squats and dead lifts, it would not be a great idea to fatigue the much needed “ABS” at the beginning of a workout nor in between sets.
If your goal today is to do a full body fat loss workout and you would like to activate the muscles in the abdomen region, it may be a good idea to train your “ABS” as a warm-up.
If you are not lifting heavy and you would like some active rest in between a set, it’s ok to train your “ABS” in between sets.

It all depends on your goal for that specific workout.

So, you want those dreamy “ABS”? First of all you have to follow an optimal nutrition plan. Then you have to slow it down, use proper control and technique, do movements that exemplify all muscles of the trunk, train them at the right time, and give them some rest!

Michelle Marie Diaz, CSCS, CISSN has emerged as one of the nation’s foremost fitness professionals through a combination of both formal training and real-life experience.

She began paying attention to her health and fitness at the early age of five when she was chosen as an extra in the movie “The Four Seasons.” Soon thereafter her modeling career took off and so did her search to find answers for attaining physical beauty in a balanced manner.

After a decade of trial and error, Michelle’s frustration only fueled her desire to find the answers to creating a beautiful and healthy body. Although it required her to work six days every week when she was fifteen, Michelle hired a personal trainer and worked every single hour to pay her trainer. This is when her passion for fitness began. Her intense desire to learn grew more and more with each passing day. She immersed herself in books, courses and seminar, and she attained many highly regarded certifications including:

National Strength & Conditioning Association’s Certified Personal Trainer
National Strength & Conditioning Association’s Certified Strength and Conditioning Specialist
Certified Sports Nutritionist from the International Society of Sports Nutrition. The CISSN is the premier certification in the field of sports nutrition and supplements.
Muscle Activation Specialist
AFAA Personal Trainer Certification
Fitness Institute Exercise Science Certification
Fitness Institute Strength and Conditioning Specialist Certification
Johnny G Spinning Certification
Funkicks Kickboxing Certification
DSW Fitness Pregnancy & Strength Training

Check her out at www.michellemariefit.com

Timing IS Everything!

By: Andrew Jagim

Date Published: August 2011

Everyone has heard the saying “you are what you eat” but maybe it’s not only what you eat but when you eat it. It’s no secret that resistance training is the primary way to increase strength and muscle mass. However, hitting the weight room is only half the battle. Many people often overlook the importance of nutrition and how vital it is to reaching one’s full potential. By utilizing different nutrient timing strategies you can get more bang for your buck and get the most out of your workouts. Whether you are trying to take down Jay Cutler in the next Mr. Olympia competition or just trying to become strong enough to get your butt up the stairs every day, a proper nutrient timing strategy can help you accomplish your goal.

The pre-workout meal will set the stage for your workout and make sure you have enough energy to fuel the energy demands of your muscles. The timing of the pre-workout meal will depend on when you workout and what your meal schedule is. Regardless, you should shoot for eating some type of meal or snack 2-4 hrs before your workout. This meal should consist of a combination of protein and carbohydrate as well as water in order to maintain hydration levels (1). It’s important that these meals be low in fat and consists of familiar foods in order to promote gastric emptying and minimize discomfort. It’s never a good idea to try a food for the first time before a workout. In addition, meals should consist of low glycemic index (GI) foods. This is to avoid a rapid spike in blood sugar and insulin levels and rather provide a slower rise in blood sugar resulting in longer lasting energy. Once you’re fueled up and ready, then it’s time hit the gym.

During your workout, nutritional supplementation is not as important because energy supplies are not depleted during the average resistance training session (~1 hr), assuming you had a proper pre-workout meal. Therefore, staying hydrated is really the only thing you need to be concerned about during a workout. Consuming 6-8 oz of a protein containing sports drink every 10 to 15 min should be sufficient to maintain proper hydration. Once the workout is over, that’s when all the excitement begins. This is the time when your body is craving the right combination of nutrients and is primed for growth. People often refer to this time period as the “anabolic window” of opportunity. The intense stress that is constantly placed on the muscles during a workout elevates the rate of muscle protein breakdown and synthesis. One study showed that rates of protein breakdown and synthesis were increased up to 31 and 112%, respectively, 3 hours after a workout (3). With the right combination and timing of nutrients you can take advantage of this increased rate of protein synthesis and in the process minimize the rate of protein breakdown. This is why post-exercise nutrition plays such a vital role in building muscle.

Carbohydrates and proteins are equally important because proteins provide the backbone for the synthesis of new muscle and carbohydrates replenish energy stores and increase insulin levels which can aid in the transport of nutrients into the muscle. Ideally a post workout snack should be consumed within 30 minutes after exercise followed by a larger meal 2 hours later. The post-workout snack should consist of carbohydrates and protein in a 3:1 ratio. This should equate to about 1.5 g/kg of bodyweight for carbohydrates and .5 g/ kg for protein (1). In this case, the carbohydrates should be high GI foods in order to promote a rapid rise in blood sugar and insulin which will assist in the influx of nutrients into the muscle. Proper re-hydration should also be considered post workout and any fluids that may have been lost during exercise should be replenished. Again, it is imperative that proper nutrient timing be included in any training program in order to maximize results and help achieve one’s potential. So remember to not only train hard in the weight room but work hard in the kitchen as well.

Andrew Jagim earned his Bachelor’s degree in Physical Education and Exercise Science at the University of North Dakota. He went on to complete a Master’s degree in Human Performance at the University of Wisconsin – La Crosse. He currently is working on his PhD in Exercise Physiology at Texas A&M University working under Dr. Richard Kreider. His primary research area focuses on the use of different nutrition and training strategies to improve measures of performance and health.

References:

Kerksick, C., Harvey, T., Stout, J., Campbell, B., Wilborn, C., Kreider, R., Kalman, D., Ziegenfuss, T., Lopez, H., Landis, J., Ivy, J., & Antonio, J. (2008). International society of sports nutrition position stand: nutrient timing. Journal of the International Society of Sports Nutrition. 5 (17).
Cribb, P., Hayes, Alan. (2006). Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy. Medicine and Science in Sports and Exercise. 38 (11); p. 1918-1925.
Phillips, SM., Tipton, KD., Aarsland, A., Wolf, SE., & Wolfe, RR. (1997). Mixed muscle protein synthesis and breakdown after resistance exercise in humans. American Journal of Physiology. 273 (1) p. 99-107.

Interview – Kim Lyons, NASM CPT, PES, CES

SNI: What or who inspired you to work in the fitness industry and attain the amazing level of success you currently enjoy?

Kim Lyons: I was overweight after I graduated from college and a trainer offered to work with me. He changed my life! I never thought I’d have career in the fitness industry, I was just so passionate and one thing lead to another. There is nothing better then knowing I’m doing exactly what I was meant to do in the world!

SNI: When working with clients, what are the most common myths they might have regarding fitness or nutrition?

Kim Lyons: That cardio alone will give you the body you want. It’ll never happen! The proper combination of resistance training, a 100% natural nutrition plan, and cardio is essential.

SNI: As a star of NBC’s hit weight-loss show, The Biggest Loser, you’ve inspired millions of people to lose weight. If there is a piece of advice or words of wisdom you’d give to the millions of Americans who are overweight or fat, what would it be?

Kim Lyons: The Biggest Loser is great for showing you how much the human body is capable of, but I’d never recommend anyone go that nuts with exercise!! I encourage overweight Americans to focus on the food they are putting in their bodies, and moving as much as possible throughout the day. Visit www.kimlyons.com to get a free copy of my Top 7 Tips to Synergist Health and full videos my 5 Keys to Fat Loss.

SNI: Describe the worst cheat meal you’ve had recently.

Kim Lyons: Funny you should ask this!! Just a few days ago I had a piece of Banana Bread at my favorite coffee shop for breakfast, then met my husband at the same coffee shop later in the afternoon and got a piece of carrot cake, then later that night Gunter said half jokingly we should order pizza for dinner. When I said “OK, how’s cheese, mushroom, and onion?” he looked shocked and laughed!! It was just one of those days!!

SNI: Please let the readers know of any current projects you are working on and future plans in the fitness industry.

Kim Lyons: My project list is crazy!! I’m biting off so much right now, I’m simply trying to chew with out puking!! I’m heading to Ohio next week to watch the first run of my nutrition bar come off the line. It is the healthiest and best tasting bar on the market. It’s INSANE and I’m so proud and excited to launch it. It’s call Your Body, Your Life bar. Check out KimLyons.com for all the details.
I’m also opening my own studio with a never seen training technique with a simple machine that I’m manufacturing. It’s called The Bionic Body Track. It’s so simple, effective, and fun. I can’t wait to show the world and help everyone get in the best shape of their lives. That will launch early 2012! Stay tuned!!

With over fifteen years of experience as a personal trainer, Kim Lyons – former trainer on NBC’s hit show, The Biggest Loser – has quickly become an icon in the health and fitness arena. Armed with a positive attitude and a winning smile, she has inspired a nation to achieve their goals of living a happy, healthy lifestyle. Kim is a graduate of the National Academy of Sports Medicine with master certifications in Sports Performance, Corrective Exercise, and Prenatal Exercise.

With a unique combination of proper nutrition and effective exercise programs, Kim has helped inspire a nation to live a healthier lifestyle. Kim understands the psychological and practical barriers facing those starting a new activity program, and offers simple strategies to help anyone understand their potential, build their confidence to help people get back to doing what matters most to them.

Kim has been featured on leading broadcast programs and print publications including The Today Show, Access Hollywood, ET, Larry King Live, The Insider, MTV, Extra, People Magazine, TV Guide, US Weekly, Los Angeles Times, Self, Allure, Woman’s World, Muscle and Fitness and many more. She has written dozens of fitness and nutrition articles for publications worldwide and is unique in bringing in the often neglected emotional coaching that goes hand in hand with the workout and nutritional aspects of achieving ultimate health.

Interview – Robert Taylor Jr., CSCS*D, SMARTER Team Training

SNI: What are the 3 ‘must-do’ weight training exercises that all athletes must do if their paramount goal is developing power? (e.g. swinging a baseball bat, vertical jump ability, etc).

Robert Taylor: This is a commonly asked question and one that is often confused. Keeping it simple… when training muscles, train the muscle. When developing skills, practice the skill. Someone can have an incredibly strong squat, leg press, dead lift, bench press, hamstring curl, forearm curl, etc., etc., but if they are not efficient at the skill of “swinging a baseball bat”, “vertical jump” etc they blame the “power program” they have been using. If there was a direct correlation between strength/power developed in the weight room and the skill they are trying to perform, then those that are strongest would be the best at the skill. It would also have to hold true that those that are the best at their skill are the strongest. Neither of these scenarios are almost ever true. So there seems to be a need to re-educate what strength training does, can do, and will do when training to improve the power of a skill.

So my three “must-do’s” for developing power are more like three “must not do’s” to ensure safe, efficient, productive, and effective strength development.

#1 – Eliminate momentum. Yes, you heard me correctly. Control the resistance. Do not let the resistance control you. If there is momentum there is no stress on the muscle. If there is no stress on the muscle, is strength training productive? Or an even better question to ask yourself, is it safe? (Side note: The Olympic lifts are a skill in and of themselves. They are a skill from the sport of weight lifting. Not a “sport-specific exercise” that covers all sports. Can we please move on as a profession and think about what people are putting out there for our athletes to read without questioning.)

#2 – Avoid “Body Part Training”. Each muscle has various responsibilities during all activities including strength training. Full body workouts with adequate rest, recovery, hydration, and nutritional strategies will be helpful for those new to the strength game as well as those that have been hitting the iron for years.

And #3 – Forget to track your workouts or be progressive. This is where most trainees including athletes fall short. I would venture to bet that if you are tracking your workouts, you know what you bench but have no idea what your maximum heart rate is. Am I correct? When trying to define when to go hard or take a day off, tracking your heart rate may be your key. Pay attention to what your body is telling you and you may just be surprised with your success in any skill you set out to perfect.

SNI: What is the most common myth you deal with regarding weight training that clients/athletes often believe?

Robert Taylor: The one that pops in my head is “High reps tone and low reps are for bulking up.” Muscle fibers are recruited in an orderly fashion. The intensity of the contraction is a key factor in strength gains, muscular growth, body composition transformation, etc not a magical formula of percentages. Ask progressively more of the body each training session and place a greater stimulus for growth by focusing on how you perform a safe strength training exercise and by understanding that the body takes time to change and adapt to the stress that is being placed upon it. A consistently high level of effort and intensity is the key to proper training. Remain disciplined and have a positive attitude to ensure you reach your goals.

SNI: What does the term ‘functional training’ mean to you? And do you implement such training with speed-power athletes?

Robert Taylor: I have read, spoken to, watched, listened to, and been involved with several if not numerous coaches that define an aspect of their program as “functional training.” The funny part to me is that in each setting the term “functional training” had a different definition and meaning. It is like the question “What is strength?” Ask your staff, clients, family, friends, colleagues, etc. this question. Video tape each answer. I will bet there will be no two answers that are exactly alike. It could be the root of the problem within our profession as strength and conditioning/personal trainers. The term “functional training” means to me that movements will be involved in the program. Please tell me where a muscle contraction occurs that is not “functional.” Yes, I hear the “isometric” is a contraction argument, but is that “functional”? Continuing this trendy new definition of where we are as an industry will only become a tirade of many other aspects of this field, so I digress. So we try to be clear when educating our athletes about strength training and skill development. When we are strength training, we are trying to increase the strength of a particular muscle through the greatest range of motion possible that the joint will safely allow. Both compound movements and isolated movements will be used in a comprehensive program with numerous modalities including but not limited to barbells, dumbbells, machines, body weight, manual resistance, bands, kettlebells, etc., etc. The muscles of the body do not have eyes and do not know where the stimulus is coming from, so why limit the stimulus. As long as it is safe, progressive, and practical, let’s rock! Special considerations will be made where injury potential is greatest. It frustrates me to hear the “our program is comprehensive” and then see that there is no consideration for grip training, rotator cuff strengthening, anterior shin training, or even neck training. Again then, how can it be a “comprehensive program”? But we accept this term or definition without question. Make me wonder why.

SNI: Is there a role for long-duration cardio training for strength-power athletes (e.g., volleyball, softball, short sprints in track, etc)?

Robert Taylor: Is the athlete a weight management candidate? Does the athlete have a prior injury that limits what they can participate in? There are so many things to consider when training a team to the members that make it up. Some athletes are more fragile than others for one reason or another. Many professionals develop “individualized” programs. Then when you take a look at what the “individualized” program offers, it is the same as the other programs minus what the athlete or client cannot do. Instead of working around the injury or limitation it is simply removed. Being efficient, effective, productive, and keeping athletes safe should always be the goal for any one working with athletes. There is an assumption of risk associated with all sports. But why are some comfortable with assuming that risk should transfer to the weight room? Research and technology has moved this profession forward. Some are not listening or may not know where to go to listen to better questions. Can we open our minds and think outside the box of “what’s in front of us” or “what others have always done”?

SNI: Do you train women differently than men (assuming they have the same goal)?

Robert Taylor: Are the exercises different? Long answer short, no not really. The leg press, bench press, lat pull-down, hamstring curl, etc. are all unisex. Repetition ranges can be similar. Rest intervals may vary from athlete to athlete, but that is not gender specific as much as individual specific. How we motivate and communicate is certainly different speaking generally. Catering to the ego of men as individuals or units within a team helps to develop what they call in Australia “mateship”. When working with female teams I tend to reinforce the unity of the group or the value of “family”. When working with men, we develop “strong powerful legs that help you cut and move to impose your will on the competition”. When working with females on the same program, we are working to “shape the muscles of the leg to strengthen the joints of the body to minimize the risk of injury and ensure that you and your teammates are at 100% on game day.” The nutritional programs may differ, but this may not be a “gender thing”. As with weight training, conditioning, or any other aspect of athletic development, each athlete’s situation must be looked at individually and recommendations be made regarding his or her goals.

As the Director of Sports Performance at the Gordon Institute, Robert Taylor oversees all aspects of the Sports Performance program at the Baltimore-based performance complex. Rob is also the founder and owner of SMARTER Team Training. STT has been developed to focus on athlete and team development, performance, and education. Taylor was the Head Strength and Conditioning Coach at Loyola University Maryland for over seven years. Rob was a strength and conditioning consultant for athletes on the Women’s Lacrosse World Cup Champion’s Team Australia in 2005, and was the Head Strength Coach for Team Australia’s 2009 World Cup team which played in the world championship game also. He has worked with professional organizations such as the Anaheim Angels, Tampa Bay Buccaneers, Tampa Bay Mutiny, and San Antonio Silver Stars. For more information about Coach Taylor go to www.SMARTERTeamTraining.com or email him at coachtaylor@smarterteamtraining.com. Robert Taylor, Jr., SCCC, CSCS*D, CCS, PES, CES, CSES, NSCA-CPT*D, NSPA-CPT
Founder and Owner of SMARTER Team Training, LLC
Website: http://www.SMARTERTeamTraining.com
STT on iTunes: http://tinyurl.com/sttonitunes

Interview – Gina Lombardi

SNI: What is the most idiotic thing you’ve ever heard from a client or trainer regarding personal training?

Gina Lombardi: Where do I begin…there are so many gems. One that particularly sticks out is (and sorry guys, it’s always you) “I don’t need to train my legs (with weights) they get enough exercise during the day just walking around.” We need to train our entire body and that means all the major muscle groups. Period. About 20 years ago a study proved (ref?) that training the legs (quads, hams, calves) and glutes alone actually created growth in the upper body. But this did not work in reverse. Training only the upper body did not show any significant lower extremity muscle growth or strength gains.

Now right up there high on the moron scale is the female equivalent of that statement which is…you guessed it…”I don’t want to weight train because I don’t want to bulk up”. Do I really need to explain this again? Unless you’re a freak of nature, the odds are NOT in your hormonal favor on this one.

SNI: What is the most common dietary mistake your clients make (have made) in their quest to attain the picture perfect body?

Gina Lombardi: Hands down, the winner in this category is starvation. Especially among the Hollywood crowd. For some reason this age old myth for weight loss keeps rearing its ugly head. Countless actresses (and yes it’s always the women, never the men. I guess men don’t have a problem eating) have come to me wondering why they have no energy, can’t get through a decent workout without petering out and why they still can’t really lose weight or plateau shortly after an initial weight loss. My answer is always the same….why don’t you try EATING? Once their blank faces come back to life, I get them on a 3 to 5 meal a day plan that gives them consistency, the right amount of calories and just enough balanced nutrition to sustain good energy throughout the day. With the caloric restriction and the exercise plan in place, great results are inevitable.

SNI: What are your top 10 super foods that you think we should all eat?

Gina Lombardi: What? Only 10? Fish or fish oils, green tea (matcha to be exact), Berries (all of them), non-denatured whey (as in my new superfood product called Hawaiimana – go to www.coachlombardi.com), vegetables -especially green ones like broccoli, low-glycemic fruits, eggs, nuts, quinoa, Sweet potatoes. Amen.

SNI: If your client’s goal is to create the postcard perfect perky butt, what exercises would you recommend?

Gina Lombardi: Surgery. JUST KIDDING!!! I use a lot of compound exercises to work the glutes because it’s just not about the glutes. It’s about developing the muscles that live in the same neighborhood like the hamstrings, etc. Here are a few of my fives…. Kettlebell Walking Lunges w/ an under-the-leg pass 17 reps each leg, immediately followed by 17 reps of KB Deadlifts. Hip lift Progression totaling 12 sets of 8 reps followed by Split Jumps 17 reps. Then repeat all of the above up to 3-4 times.

SNI: Bonus question: If you could be a superhero, which superhero would it be and why?

Gina Lombardi: That’s an easy one! If you know me, you know I am a HUGE Hugh Jackman, eh em, I mean Wolverine fan. He has the ability to heal his own body within seconds every time it’s traumatized or injured. Who wouldn’t want that? For the record, I think Dr Kalman really just liked Batman’s tights.

THANKS!

Gina Lombardi, NSCA-CPT 60,000 hours of one-on-one personal coaching and fifteen years of extensive media experience has made Gina Lombardi one of the most sought after Fitness Experts around the globe.

Gina is HOST of FIT NATION on the Discovery Channel’s FitTV, their only investigative reporting show and AUTHOR of the newly released book, DEADLINE FITNESS, which reveals her signature fitness and diet programs used with celebrity clients when time is of the essence. Contributing Editor for MSNBC.COM which features her celebrity fitness tips on their FIT LIST as well as HEALTH Magazine. Her TELEVISION SPOKESPERSON credits include HEALTH Magazine & SHAPE Magazine. Gina is a MEDIA Spokesperson for SCHICK, NASONEX, HawaiiMana ManaWhey SuperFood, Dunkin Brand’s Yogurt Smoothie, Purple, FUZE Beverage, SKINS athletic clothing line, THE Healthy Pantry… as well as THE fitness expert forWEIGHT WATCHERS Start Getting Healthy DVD series. Gina also Co-Hosts the popular Weekend Workout Radio Show with Dr. Jose Antonio; http://www.ginalombardi.com/Biography.htm