Strength + Nutrition = NEW YOU

How do I lose body-fat?

How do I reduce back pain?

How do I train for _________ sport?

Strength

Whether it’s cosmetic, rehab or performance the best way to train for this is strength training. Most people don’t strength train, some people “lift weights” and very few really strength train. Lifting weights is different from strength training. Strength training means you are constantly improving, just lifting something for a certain number of reps does not get you stronger. Here is an email a colleague of mine gave me below about strength training.

Some reason why you should weight train and some research to go along with it

First, let me say that I have no shame AT ALL!… I am a CERTIFIED PLAGERIZER and proud of it. I got this info off of 4 different websites, copied, paste, and now taking all the credit for it.

Enjoy….

Weight Training Just because you’re not vying for 20-inch biceps or thunderously strong thighs like the muscle heads in the gym doesn’t mean you should shun the weight room. Lifting weights gives you an edge over belly fat, stress, heart disease, and cancer—and it’s also the single most effective way to look hot in a bikini!!!  Yet somehow women and men are still hesitant: Only about a fifth of female’s  and 2 out of every 5 males strength train two or more times a week.

Here are 12 reasons you shouldn’t live another day without hitting the weights:

1. You’ll lose 40 percent more fat.

If you think cardio is the key to blasting belly fat, keep reading: When Penn State researchers put dieters into three groups—no exercise, aerobic exercise only, or aerobic exercise and weight training—they all lost around 21 pounds, but the lifters shed six more pounds of fat than those who didn’t pump iron. Why? The lifters’ loss was almost pure fat; the others lost fat and muscle.

Other research on dieters who don’t lift shows that, on average, 75 percent of their weight loss is from fat, while 25 percent is from muscle. Muscle loss may drop your scale weight, but it doesn’t improve your reflection in the mirror and it makes you more likely to gain back the flab you lost. However, if you weight train as you diet, you’ll protect your hard-earned muscle and burn more fat.

2. Your clothes will fit better.

Research shows that between the ages of 30 and 50, you’ll likely lose 10 percent of your body’s total muscle. Worse yet, it’s likely to be replaced by fat over time, says a study. And that increases your waist size, because one pound of fat takes up 18 percent more space than one pound of muscle.

3. You’ll burn more calories.

Lifting increases the number of calories you burn while your butt is parked on the couch. That’s because after each strength workout, your muscles need energy to repair their fibers. In fact, researchers found that when people did a total-body workout with just three big-muscle moves, their metabolisms were raised for 39 hours afterward. They also burned a greater percentage of calories from fat compared with those who didn’t lift.

Lifting gives you a better burn during exercise too: Doing a circuit of eight moves (which takes about eight minutes) can expend 159 to 231 calories. That’s about what you’d burn if you ran at a 10-mile-per-hour pace for the same duration.

4. Your diet will improve.

Exercise helps your brain stick to a diet plan. University of Pittsburgh researchers studied 169 overweight adults and found that those who didn’t follow a three-hours-a-week training regimen ate more than their allotted 1,500 calories a day. The reverse was also true— sneaking snacks sabotaged their workouts. The study authors say both diet and exercise likely remind you to stay on track, aiding your weight-loss goals.

5. You’ll handle stress better.

Break a sweat in the weight room and you’ll stay cool under pressure. Scientists determined that the fittest people exhibited lower levels of stress hormones than those who were the least fit. Another study found that after a stressful situation, the blood pressure levels of people with the most muscle returned to normal faster than the levels of those with the least muscle.

6. You’ll be happier.

Yoga isn’t the only Zen-inducing kind of exercise. Researchers found that people who performed three weight workouts a week for six months significantly improved their scores on measures of anger and overall mood.

7. You’ll build stronger bones.

As you age, bone mass goes to pot, which increases your likelihood of one day suffering a debilitating fracture. The good news: A study found that 16 weeks of resistance training increased hip bone density and elevated blood levels of osteocalcin—a marker of bone growth—by 19 percent.

8. You’ll get into shape faster.

The term cardio shouldn’t describe only aerobic exercise: A study found that circuit training with weights raises your heart rate 15 beats per minute higher than if you ran at 60 to 70 percent of your max heart rate. This approach strengthens muscles and provides cardiovascular benefits similar to those of aerobic exercise— so you save time without sacrificing results.

9. Your heart will be healthier.

Researchers at the University of Michigan found that people who did three total-body weight workouts a week for two months decreased their diastolic blood pressure (the bottom number) by an average of eight points. That’s enough to reduce the risk of a stroke by 40 percent and the chance of a heart attack by 15 percent.

10. You’ll be way more productive.

Lifting could result in a raise (or at least a pat on the back from your boss). Researchers found that workers were 15 percent more productive on days they exercised compared with days they didn’t. So on days you work out, you can (theoretically) finish in eight hours what would normally take nine hours and 12 minutes. Or you’d still work for nine hours but get more done, leaving you feeling less stressed and happier with your job—another perk reported on days workers exercised.

11. You’ll live longer.

University of South Carolina researchers determined that total-body strength is linked to lower risks of death from cardiovascular disease and cancer. Similarly, other scientists found that being strong during middle age is associated with “exceptional survival,” defined as living to the age of 85 without developing a major disease.

12. You’ll be even smarter.

Muscles strengthen your body and mind: Brazilian researchers found that six months of resistance training enhanced lifters’ cognitive function. In fact, the sweat sessions resulted in better short- and long-term memory, improved verbal reasoning, and a longer attention span.

Now, here are some research studies to lighten your day up a little…


First one:


Knab et al.
A 45-Minute Vigorous Exercise Bout Increases Metabolic Rate for 14 Hours.
Med Sci Sports Exerc. 2011 Feb 8.


These researchers had subjects undergo a bout of cycling at approx 73% of VO2 max (approximately 84% of max heart rate) for 45 mins.

The subjects burned on average 520 calories in the 45 min training session. The following day their resting energy expenditure was increased an average of 190 cals compared to normal. Basically – the subjects burned an additional 37% MORE calories than the workout itself in the 14 hour post workout period — meaning that a single high-intensity session, when including the post-workout metabolic boost could burn up to 710 cals in total.


A second study:


Heden et al.
One-set resistance training elevates energy expenditure for 72 h similar to three sets.
European Journal of Applied Physiology. Volume 111, Number 3, 477-484, Mar 2011


The subjects were put on a very simple resistance training routine – full body training, either 1 or 3 sets per exercise of ten exercises.

The researchers then examined the subjects resting energy expenditure at 24, 48 and 72 hours post workout.  Both groups showed an elevated metabolism (afterburn effect) of around 100 cals per day.

But there was no difference between groups. It seems that it’s intensity that determines how many calories are burned post-workout, not volume (obviously a higher volume program would burn more calories during the session than a lower volume program.


One more:


Astorino et al.
Effect of acute caffeine ingestion on EPOC after intense resistance training.
J Sports Med Phys Fitness. 2011 Mar;51(1):11-7.


This study showed a 15% increase in post-workout calories burned after the ingestion of caffeine as a pre-workout supplement. The total extra calories burned as a result of this only added up to around 27 cals in the hour after the workout. Not a lot but still something to consider. Plus I like iced coffee 🙂


If this article doesn’t put a smile on your face, nothing will!

 

Love,

Francisco


Nutrition

Good nutrition is simple, adherence is tough. You just need the basic prinicples and confidence to stick to your plan to execute your nutritonal strategy.

“The goal is to keep the goal the goal”

-Dan John

Here are notes the same collegue emailed me following our seminar with Dr. Clyde

Top 20 Key Notes from Nutritionist Dr Clyde Wilsons Presentation

  1. Controlling metabolism is everything when it comes to health. Key in war against fat loss, poor performance, and vital with promoting overall health.
  2. Anything in excess; animal fats, slow digesting carbs, sugar, and naturally produced Trans fat are bad for you. They should be consumed in moderation to serve as a benefit.
  3. S*%^, water is important, yet drink 5 gallons of it and you’ll dye in minutes!
  4. Breakfast is important; it truly makes a difference of what you eat when striving for optimal health.
  5. However, if you’re not eating breakfast now, just start. Don’t worry about what it is yet. The first step is just to start.
  6. When choosing what to eat in the morning, the difference between Corn Pops, milk, and a banana vs. All Bran, yogurt, and an apple is huge when the goals remain weight loss and performance. The All Bran option is better.
  7. Corn Pops shouldn’t even exist in your food option, it’s on the dirty thirty worst foods you can eat list.
  8. Eat as fresh as possible. Fresh meat, fresh dairy, fresh produce, fresh everything. Make your own fresh beer if possible. If the fruit or the veggies have some kind of wax coating, choose an alternative. Wax coating is not a good thing.
  9. Snack on celery sticks as often as possible. It’s one of those things that although you’re not really sure of why, you should just do it anyway.
  10. Working out in the morning, right out of bed, with no breakfast, is probably one of the worst thing you can do for yourself. You’ve just spent 6-8 hours not eating, your spine is still fragile, so when you begin to work out, you call upon your muscle (not fat) to do the grinding out. Avoid this. Eat breakfast.
  11. The two most vital and optimal times to eat are breakfast and immediately after a workout.
  12. When you wake up, you may not feel hungry, but that’s because your brain is focusing on the other things at hand. You are hungry, you have to be, and if you held yourself at any other time of the day to 8 hours of not eating you’d be eating this paper right now. Have something to eat. Even left over pizza is better than nothing at all.
  13. The average active person will burn anywhere from 300-500 calories while sleeping. So don’t think that your body is at a complete rest when at rest.
  14. Your body doesn’t care if it uses muscle for energy when in motion. Its purpose is to protect the heart, your brain, and the lungs. And the fat. The fat is what will get the body thru in times of hurricanes, blizzards, and any other world ending disasters.
  15. Veggies have to be hard and hard to get down in order for them to truly be beneficial. Mushy and soft veggies only fill you up. The idea is to fill up and direct the food to the muscle, and not the fat.
  16. After the veggies are steamed, sliced up, or “pealed” in any way, shape, or form, it takes 6 hours for them to lose their powerful kick. The stuff they sell at Trader Joes (the powder “super food” stuff ) that’s supposed to replace your daily intake of real veggies is about 1% as effective.
  17. Strawberries, grapes, blue berries, apples, and oranges all have special and unique qualities about them. They are truly super foods. Although somewhat not very practical, the best solution would be to consume a small portion of each, not individually but in unison 2-4x a day. To get the best bang for your buck.
  18. Water is key. It directly stimulates muscle growth (which is the main ingredient in fat loss) and keeps you regular when processing daily intake of food.
  19. If you are hungry, and have an urge to overeat, the best thing to do is to not overeat. But, if you have too, overeat protein or fat. You’ll feel full after you indulge with chicken or guacamole. If you over eat on carbs, you’ll feel hungry within hours and eat more. Consuming twice the calories you would’ve if you stuck with protein.
  20. Don’t just chow on salad all the time, have something course with it, like some meat, or tofu.

Top 10 Take Away Solutions

  1. Drink 6 bottles of waters a day
  2. Workout 3-5 times per week
  3. Eat 4-5 balanced meals a day
  4. Don’t Skip Breakfast or post workout meals
  5. Cereals I have found that meet the requirements include Uncle Sam Cereal (with added flax; unfortunately it tastes like cardboard), one of the cereals made by Kashi (‘GoLean,’ which tastes the most like sweetened cereal in this list so choose this one if you have a hard time with foods that taste “healthier”), one by Trader Joe’s (‘Hi Fiber Cereal’) and three by Nature’s Path (‘Heritage Flakes,’ ‘FlaxPlus Multigrain’ and ‘8 Grain Flakes’). My personal favorite of all dry cereals in terms of health value and taste is Heritage Flakes.
  6. Add almonds or walnuts to any cereal (hot or cold) for a healthy fat source. The amount of healthy fats in cereals is too low even when almonds or other nuts are in the ingredients (you want around 25% of your total calories per meal to be healthy fats). Also add milk or soy milk as a protein source and fruit such as berries, apple, or a SMALL banana (small for reasons described below). Do not use sweetened soy milk.
  7. If you wake up out of bed and immediately go workout, these are the best bang for your buck in terms of what you can grab on the way to the gym. These options will get something in your stomach, not irritate, and make allow for the workout to help you and not hurt you.
  8. Tips for eating out:

· If ordering a sandwich always ask for extra vegetables

· If eating in a restaurant always order a salad

· If you don’t have time for salad then blend vegetables in your blender drink it

  1. Casing Powder Protein is better than Whey Protein
  2. If you wake up out of bed and immediately go workout, these are the best bang for your buck in terms of what you can grab on the way to the gym. These options will get something in your stomach, not irritate, and make allow for the workout to help you and not hurt you.

a.)    Oatmeal and some fruit. Berries or citrus fruits do best.

b.)    Granola Bars. The ones with less crap in them other than granola the better.

c.)    Ensure drink

d.)   Sliced Bread with some jam or nut butter.

e.)    A liquid meal with 4 parts. One part milk, one pat fruit, one part oats, and one part peanut butter. That’s about 300 calories or so, enough for two sittings.

The real key to all this is MINDSET, you must be ready for the long haul and to really commit to changing your life and perspective on this. Realize that you don’t real know ANYTHING about this topic, even though it’s your own body! Spend some time educating yourself on it, invest in it. People take better care of their car then themselves, trouble is, you can buy a new car, not a new body. I know you like Dancing with the Stars and eating cheesecake, but don’t you like LIVING better?! It can all come down to cost/ benefit.  Just know that you can pay now or later, spend your time wisely and you will get BIG dividends. Even if you  live to 100, do think will live those last 30 well? Well, be proactive and make sure you do. The best time to start training was 10 years ago, next best time, TODAY!  

Stay Strong

Sergio

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About MaxOut Performance Fitness
Sergio Maldonado is a Sports Performance and Fitness Coach in the San Francisco Bay Area. He strives to be the best at what he does through training, professional development courses, and practice. The purpose of this blog is to get out some of the knowledge that he obtains to better help others in their pursuits towards fitness and a better life.

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