Fitness Together - Calgary, Alberta

Looking for Fat Loss?

Thu, 27 Oct 2011 17:45:00 -0500

Looking for Fat Loss?

Are you working out 3-4 days/week?

Are you tracking your nutrition intake?

Are you focused on getting stronger?

Are you taking Fish Oil supplements?

**The answer should be yes to all of the above.

Resistance Training for Endurance Athletics

Wed, 30 Mar 2011 12:33:00 -0500

Resistance Training for Endurance Athletics

A lack of appropriate muscular balance is a significant factor (some would argue the most significant factor) in many musculoskeletal injuries. When muscles working in opposition to each other across a joint develop an inappropriate balance of strength and endurance, not only is the resting posture of the joint affected but its dynamic movement pattern is as well. This produces small but meaningful negative changes in movement over time. These postural changes not only impair performance ability but also often lead to chronic pain or injury as the joint is used at the limits of its normal tolerences. For example, runners inevitably develop the muscles that externally rotate and abduct their hips more so than those that internally rotate and adduct them. This is because the primary hip extensor, the gluteus maximus, is also an external rotator and abductor because of its angular alignment. This leads to an external rotation in the hip that you can observe in your feet pointing out from the midline when standing and running. Repositioning of the hip reduces running efficiency by directing forces laterally with each stride. An externally rotated hip creates a rotary movement in the knee, for which it is not designed, when you extend it under load, as with cycling or running.This may extend to the ankle and foot. Your joints can initially tolerate undue rotations , but over time problems begin to appear, which you might recognize initially as ankle pain, foot pain, knee pain, or hip pain.

Resistance training acts both as a “prehabilitaion” tool by mainting joint stability and muscular balance and as a plateau breaker/performance inhancer in endurance based programs by developing movement strength and peak movement power.

These are four primary objectives of a movement specific resistance training program for endurance athletics:

Develop basic strength, posture, and joint stability, thereby facilitating injury free endurance training. This occures by creating appropriate muscluar balance and increasing tolerance to stress in muscles used for support during endurance activity movements.
Build peak muscluar strength for force-producing and recovery phases of the endurance activity.
To increase the ability to apply high muscular forces at high rates of speed. In other words, you develop the ability to increase peak power.
To minimize the loss of muscle mass and power associated with endurance training as well as aging in genaral.

Incorporating resistance training into any endurance based program is essential for muscleskeletal injury prevention. It is also a great tool for breaking out of a plateau and decline of any endurance program. When you increase your strength for a movement related to locomotion, all other things being equal, you provide a platform for going faster and injury free.

The Truth About Prescription Fish Oil

Tue, 29 Mar 2011 18:21:00 -0500

Supplement Research Update

The Truth About Prescription Fish Oil

by Mike Roussell, PhD – 3/22/2011

I couldn't believe my eyes, but there it was: a commercial for prescription fish oil. Why do we need an expensive 'script for something anyone can buy over the counter or online?

Was this stuff better than a high-quality fish oil supplement? Or was this just Big Pharma glomming on to the success of fish oil and other fatty acid supplements?

I asked Dr. Mike Roussell, who's done consulting work with both supplement and pharmaceutical companies, to check into this and give us his honest opinion.

– Chris Shugart

In the Beginning...

In the early days, fish oil supplementation was crude. You couldn't get the high doses needed without suffering the unwelcoming side effects: fishy taste, heartburn, diarrhea, and fish farts. (1)

The purification process for fish oil supplements began to advance as the demand for high-quality products grew. Today you can easily get your hands on the good stuff, but sadly, the shelves of your local discount retailer are still lined with fish oils containing impurities.

Enter Big Pharma

Reliant Pharmaceuticals saw the need for "pharmaceutical grade" fish oil and began to devise a way to make a fish oil product that was +80% EPA/DHA compared to the 30% EPA/DHA that you'd find at the discount retailer. (2, 3) They were able to achieve this through a patented purification process, which housed EPA and DHA as ethyl esters instead of triglycerides.

Now, the triglyceride form is how EPA and DHA are normally found, with three fatty acids connected by a common "backbone."

In Big Pharma's ethyl ester form, EPA and DHA exist individually and not in the naturally occurring triglyceride structure.

Omega-3 ethyl esters were studied extensively, with the largest study containing over 18,000 subjects. (4) As a result of that study, the FDA approved omega-3 ethyl esters for the treatment of high triglycerides.

Thus, the first prescription fish oil supplement was born under the name Omacor. Today it's called Lovaza.

$200 Fish Oil Anyone?

While scientists worked on developing omega-3 ethyl esters, other scientists were optimizing molecular distillation techniques that allowed for 60% EPA/DHA purity – double the discount store's variety.

Despite the different chemical make-up of omega-3 ethyl esters and natural fish oil supplements, I've never heard a researcher refer to omega-3 ethyl esters as being superior to fish oil.

Are they? Does your body process the omega-3 ethyl esters differently than it would if you ate a piece of salmon or took some Flameout? If so, do these differences warrant an omega-3 ethyl ester price tag upwards of $200 a month?

Comparing Purity

The higher percentage of EPA/DHA in your supplement, the less room there is for other fats, and more notably, the less room there is for chemical impurities like dioxins.

Molecularly-distilled fish oil products, like Flameout, have impurities removed. The World Health Organization's standard for dioxins is less than two parts per million.

A molecularly-distilled fish oil product can contain as little as 0.3 parts per million dioxins. Would the 85% pure omega-3 ethyl ester product contain less? Probably. Is this difference going to impact your health? Probably not.

Comparing Effectiveness

So from a contamination standpoint, molecularly-distilled fish oil supplements and omega-3 ethyl esters stack up about the same. How does your body treat them? Up until this year there wasn't that much research to answer this question.

Two studies now point to a difference in bioavailability.

The first study, published in the journal of Prostaglandins, Leukotrienes and Essential Fatty Acids (or what I like to call "light bedtime reading") examined the bioavailability differences between fish oil supplements, including omega-3 ethyl esters. (3)

Researchers found the bioavailability of the omega-3 ethyl esters was -27% compared to the control fish oil (which was basically the equivalent of squeezing the EPA and DHA out of a salmon filet).

The difference wasn't statistically significant, although omega-3 ethyl esters were consistently worse performers in the different tests. Still, the findings didn't support omega-3 ethyl esters as being a superior product.

The European Journal of Clinical Nutrition published a study last month with twice as many subjects as the first one. (5) During the six-month time span, researchers gave subjects either a high-quality fish oil supplement – in the naturally occurring triglyceride form – or an omega-3 ethyl ester.

Researchers even measured subjects' omega-3 index to find the amount of EPA and DHA in red blood cell membranes. This is the best way to measure omega-3s in the body, because when EPA and DHA are in your red blood cell membranes they're locked and loaded, just waiting to be clipped off by the right enzyme and put to use.

The researchers found at months three and six that those receiving the high-quality triglyceride fish oil supplement had a much higher omega-3 index at both time points. Sorry, ethyl esters.

The Winning Option

Just because a product requires a prescription doesn't mean it's better or more effective.

Highly-purified, molecularly distilled fish oil supplements like Flameout provide a safe and potentially more effective alternative to prescription omega-3s.

Research:

1) Belluzzi A, Brignola C, Campieri M, Pera A, Boschi S, Miglioli M. Effect of an Enteric-Coated Fish-Oil Preparation on Relapses in Crohn's Disease. New England Journal of Medicine 1996;334:1557-1560.

2) Bays H. Clinical overview of Omacor: a concentrated formulation of omega-3 polyunsaturated fatty acids. The American Journal of Cardiology 2006;98:71i-76i.

3) Dyerberg J, Madsen P, Mller JM, Aardestrup I, Schmidt EB. Bioavailability of marine n-3 fatty acid formulations. Prostaglandins, leukotrienes, and essential fatty acids 2010;83:137-141.

4) Dietary supplementation with n-3 polyunsaturated fatty acids and vitamin E after myocardial infarction: results of the GISSI-Prevenzione trial. The Lancet 1999;354:447-455.

5) Neubronner J, Schuchardt JP, Kressel G, Merkel M, von Schacky C, Hahn A. Enhanced increase of omega-3 index in response to long-term n-3 fatty acid supplementation from triacylglycerides versus ethyl esters. European journal of clinical nutrition 2011;65:247-254.

Paleo Nutrition Improved

Tue, 29 Mar 2011 18:20:00 -0500

Paleo Nutrition Improved

by Nate Miyaki – 3/25/2011

"If it doesn't swim, run, or fly, or isn't green and grow in the ground, don't eat it."

T NATION readers are likely familiar with the above nutrition quote, popularized by coaches like Charles Poliquin, Christian Thibaudeau, and John Berardi, just to name a few.

Or maybe you've heard the late, great Jack Lalanne's simple dietary prescription: "If man made it, don't eat it." Cumulatively, that basically sums up the practical application side of "traditional" caveman eating.

My nutritional approach has been accurately described as a "Paleo-meets-sports nutrition" hybrid, so let's start by addressing the Paleo side first. The practical application strategy above is simple, but it's a worthy endeavor to dive a little deeper, and learn some of the details behind why the "eat what your ancestors ate" philosophy can be so effective.

Otherwise, after a day of exposure to internet health blurbs and the infinite amount of misinformation spread through various mainstream channels, you may come back asking, "But wait, aren't fruit juices, wheat breads, low-fat mayo, and cardboard, fiber-twig cereals good for you?"

Not unless you're Tony the Tiger and sponsored by Kellogg's.

Paleo in a Nutshell

Animal-based Diets are Superior to Grain or Vegetarian-based Diets

Animal proteins are considered of higher quality than grain or vegetable proteins because all the essential amino acids are present, they're present in higher qualities, and along with essential fatty acids, they're present in the proper proportions and ratios that mother-nature intended. That last point is key.

They're called essential fatty acids and essential amino acids for a reason. If we weren't meant to eat animals, these essential nutrients wouldn't be required for normal metabolic and hormonal functioning. They'd be optional, and instead we'd have essential cellulose and soy-paste requirements.

Just look at a 4 oz. piece of wild sockeye salmon:

24 g of protein, including all essential amino acids
2 g of saturated fat
5 g of monounsaturated fat
1500 mg of omega-3 fatty acids
425 mg of omega-6 fatty acids

Dude, you can't beat nature.

Now, a diet with a lot of vegetables is healthy – I'm not that far off my rocker – but that does NOT make vegetarian diets the healthiest. As vegetarians try to do the whole food-combining thing to make up for the essential nutrients they could just be getting from animal foods, they can end up with a diet that's a metabolic disaster: inadequate protein intake, incomplete amino acid profiles, essential fatty acid imbalances, too much sugar and refined flour, too many carbs combined with too much dietary fat, too many phytoestrogenic compounds from soy substitutes...I could go on.

And when the rubber hits the road, if "veggie-ism" is so damn awesome, why are such a large percentage of vegetarians overweight and/or sickly looking?

Granted, most T NATION readers aren't pining to eat a vegetarian diet, but now you have a logical argument for that crackpot relative who religiously swears vegetarian-based diets are the healthiest approach on the planet, and that eating meat will kill you.

Eliminate Sugar / Concentrated Sources of Fructose

Given the choice, I'd put the championship belt around concentrated sources of fructose as the worst compound in modern diets. If you did nothing other than cut out sugar and high fructose corn syrup from your diet, you'd likely end up with a decent physique. But that crap is everywhere, and in everything.

According to numerous studies, fructose is the main culprit in table sugar that causes insulin resistance – fructose y'all, not my poor glucose/starch compounds that get unfairly lumped into the same category by way of the "All Carbs Are Evil Campaign."

In an article from the American Journal of Clinical Nutrition, the metabolism of fructose was further investigated. The report indicated that fructose, compared with glucose, is preferentially metabolized to fat in your liver. In animal models, fructose produced the following responses: insulin resistance, impaired glucose tolerance, high insulin levels, high triglycerides, and hypertension.

Eliminate Trans-fats

If fructose is the "Worst Modern Food Champ" then trans fats are the undisputed number one contender. These compounds are essentially vegetable oils that have had a hydrogen molecule added to their chemical structure through a process called hydrogenation. This makes them more solid in structure and extends shelf life – both great things if you're a processed snack food manufacturer.

However, this chemical alteration is what also makes them so problematic if you're a health-enthusiast. Because trans fats are basically unnatural, mutated fats, they raise total and bad cholesterol (LDL), elevate C-reactive protein, lower good cholesterol (HDL), and as such, are a major risk factor for coronary artery disease.

And for the "I just want to get shredded" crowd? Well, trans fats have been shown to inhibit glucose disposal, promote insulin resistance, and induce abdominal obesity.(1)

So if you see trans fats or hydrogenated oils, do as Iron Maiden said to do, "Run to the hills, run for your lives."

Improve Your Omega-6: Omega-3 Balance

The optimum omega-6 to omega-3 ratios for health generally ranges between 1:1 to 4:1. This is the ratio likely present before modern food processing, when the bulk of dietary fats came from wild animal meats and fish.

With the addition of highly processed vegetable oils as a dietary staple, the average American dietary profile has skyrocketed to a ratio of 10/15:1, with numbers as high as 40:1. This unnaturally high ratio can lead to whole body inflammation, aggravate autoimmune diseases, and increase risk for heart disease and certain forms of cancer.

At the same time that vegetable oils and processed foods have been increased, average omega-3 intake has decreased. Wild meats and fish are naturally high in omega-3's but have been replaced in most people's modern diets by domesticated, corn and grain-fed versions that are higher in omega-6.

Omega-3's have anti-inflammatory properties, improve insulin sensitivity, reduce blood triglycerides, dilate blood vessels, and reduce overall disease risk factors.

I realize this takes some faith, but it's not the natural saturated or monounsaturated fats in animal meats that are killing us, it's the abnormally high omega-6 fatty acids from vegetables oils (including the trans fat mutation varieties).

Think about it – natural fats that we evolved on versus modern fats that we process. If I'm in Vegas, I'm putting money down on the natural fats, even with the poor odds influenced by the dominant-yet-archaic, so-called health authorities.

Problem is, medical advice and modern nutrition curriculum are highly influenced by the food processing industries; thus what you normally hear is that saturated fats from animals are bad and polyunsaturated fats from vegetable oils are good. It's a joke, except the joke's on us. Eat animals not processed oils.

Eliminate Gluten-containing Foods, Cereal Grains, and Legumes

Most of the problems associated with cereal grains have nothing to do with the actual starch content of the grain. Glucose is one of our oldest evolutionary fuels; unless you've made yourself insulin resistant by being fat, eating too much fructose, eating too many omega 6's, not eating enough omega 3's, or not strength training on a consistent basis, your body can handle glucose polymers from starch. In a properly functioning active and athletic body, your body stores normal amounts of glucose as muscle glycogen.

The main problem with modern cereal grains is the compounds that come along with the actual starch. For example, gluten is not a carbohydrate – it's a protein found in cereal grains such as wheat, rye, and barley, and it's a highly problematic food for many people.

Now, we all might not have full-blown gluten allergies where we're toppled over with Celiac's disease, a debilitating condition linked to wheat/gluten consumption where the immune system attacks and destroys cells in the intestine, but many of us may have gluten sensitivity. One new study even questions whether it's safe for anyone to eat wheat.(2)

Unfortunately, gluten-free has now become a marketing tool associated with the holier-than-thou holistic crowds, but removing gluten can be a beneficial step for overall digestive health, physical performance (reduced symptoms of lethargy), and appearance (reduced abdominal bloating).

My suggestion is to cut out gluten for a few weeks and see how you respond. It may do wonders for you, it may do nothing, but you'll never know until you try.

Other detrimental compounds in modern cereal grains are what are collectively referred to in Paleo nutrition as "anti-nutrients."

Phytic acid is the storage form of phosphorous in plants, and is typically located in the bran or seeds. Humans can't digest phytic acid because we lack the necessary digestive enzyme phytase.

Strike one against phytase is that it can cause digestive abnormalities. Strike two is that it acts as a chelator of minerals, which impairs proper absorption of those minerals such as zinc and iron. Strike three is that the foods generally containing phytic acid have the consistency and taste of cardboard. As Loren Cordain said, "Cereal grains are literally best left for the birds."

Legumes and cereal grains also contain a compound called lectin. Lectins are sugar-binding proteins that plants have evolved to ward off insect predators – I'd say that's a good clue that they're not meant to be consumed in large quantities by humans.

What are some problems associated with lectins? How about irritation and damage to intestines, over-secretion of mucus in the intestines, reduced absorption of nutrients, diarrhea, nausea, and bloating?(3)

However, you might recall that rice – technically a cereal grain – is a mainstay in my dietary recommendations. Here's the deal, rice has always been gluten-free, and phytic acid and lectin are removed in the rice milling and cooking processes. What you're left with is a mixture of pure amylopectin and amylose starches – compounds your body can handle just fine if you're not insulin resistant.

Cut Dairy in Cutting Phases

Arnold said, "Milk is for babies."

To be quite honest, dairy is such a controversial topic (among nutritional researchers, coaches, athletes, bodybuilders, and physique enthusiasts alike) and there are so many issues to discuss (acid-alkaline balance, insulin index, isolated milk proteins versus dairy foods, inclusion in bulking phases versus exclusion in cutting phases, etc.), it warrants a completely separate article. But I don't want to keep you hanging.

I'm a fat loss guy, and that's been 99% of my clientele over the last 10 years. Bulking may be a different story, but my short answer is that whole dairy foods (milk, cheese, cream, yogurt, etc.) should be eliminated during a cutting phase.

Practical Paleo

Take that grass-fed cow, cut its frickin' head off, and eat it – and don't feel bad about it either. That's what we're meant to do. Our mouths have incisors for an evolutionary reason, which is to tear flesh from the bone, not to separate the marshmallows from the cereal bits in Lucky Charms. Nature is savage – we're savage creatures. The further we move away from that, and eat fake factory foods to try to compensate, the sicker and fatter we become.
Eliminate almost all processed foods. Most processed foods are just a random combination of the following six ingredients: (1) Sugar (and/or high fructose corn syrup), (2) Trans-fats/hydrogenated oil, (3) High omega-6 vegetable oils, (4) wheat or flour-based starch, (5) refined salt, (6) artificial ingredients/sweeteners. None of which are good for you.
Make lean animal protein the foundation of your diet. A range for strength training athletes is 0.8g-2.0g/lb of lean body mass, depending on the composition of the rest of the diet.
Eliminate concentrated sources of fructose from the diet. Ditch the high fructose corn syrup, any processed food with fructose as a sweetener, sugar (which is 1 molecule of fructose + 1 molecule of glucose), fruit juice/smoothies, and dried fruit. I'm personally not a huge fan of fruit, but 1-2 pieces of whole, unaltered fruit a day shouldn't be problematic. Just don't start inhaling bananas by the bushel. At that point, fructose adds up.
Eliminate transfats/hydrogenated oils.
Reduce omega-6 consumption by eliminating vegetable oils.
Increase omega-3 consumption through wild fish, grass-fed and finishd beef, and Flameout.
Eliminate gluten-containing grains such as wheat, rye, and barley.
While you're at it, eliminate most other cereal grains, including those damn, overrated whole grain products (breads and cereals).
Eliminate dairy foods while cutting (milk, cream, cheese, yogurt). Isolated milk proteins are cool.

Don't Just Call Me a Paleo Guy!

As you can see, I think there are many great principles a muscle-head, strength-seeker, or mirror-gazer can take from Paleo-style diets. But I don't want to leave you with the false impression that I'm a true "Paleo-guy." I definitely recommend applying certain Paleo principles, but my overall recommendations are drastically different.

Starches like rice and potatoes are certainly not Paleo foods, but along with lean protein they make up the foundation of my plan for athletes as anaerobic fuel and for creating anabolism.

You'll never convince me that a 300-pound, obese, insulin resistant, sedentary office worker who just wants to be able to see his wee-wee again should be eating the same thing as a 185-pound, ripped, insulin sensitive, athletic alpha male trying to reach peak athletic or physical conditioning, and can't even keep his wee-wee in his pants for more than five minutes.

Yet that's what you have to believe if you buy into the dogmatic adherence to a one-size-fits-all "system." That may be fine for the programs geared towards the commercial masses, but T-dudes, because you're exposed to some of the greatest strength training minds on a daily basis – you're way more informed and smarter than that.

To me, the true value of a Paleo diet for an anaerobic athlete is more about what the diet removes from an average person's plan, rather than the overall structure or macronutrient ratios of the plan itself. Why? Because 100% Paleo eating just doesn't account for variances in activity levels, individual metabolic factors, and the differences between average and elite/extreme physique or performance goals.

Physician and nutrition researcher Kurt G. Harris refers to certain modern food compounds as the Neolithic agents of disease, which I think is a very accurate description. As discussed earlier, modern foods like concentrated fructose/sugar, high omega-6 vegetable oils, trans-fats, and gluten wreak havoc on our systems, body composition, and disease risk factors. Removing those agents is a valuable health step for everyone – overweight, lean, sedentary, athlete, office worker, iron warrior, nun, porn star, and everyone in between.

But, and I mean a big ol' beautiful Kardashian Butt...

To quote Kurt G. Harris again, "Glucose is a necessary internal fuel source and metabolite and it's also a food and the building block of foods that have the longest evolutionary history of any food that mammals use."

(Confused yet? Stay with me. Remember, you're in good hands – I'm half-Japanese, so I'm all about efficiency.)

Glucose is one of the oldest evolutionary fuels and a healthy body knows how to process and use it, and an active athlete should be treated differently than a sick diabetic.

Due to a lack of nutrition and physiology knowledge, always rushing to extremes, a cultural tendencies to categorize and demonize (think back to the low-fat era where beneficial fish oils, EFA's, and natural monounsaturated fats were lumped into the same category as trans-fats and hydrogenated oils), and simple ignorance, but several valuable bodybuilding/physique enhancing foods – namely non-fructose, non-gluten containing starchy carbs – have been washed away in the Paleo maelstrom.

I don't recommend pure Paleo eating just like I'm not recommending pure sports nutrition eating – I'm recommending a well-researched and informed blend.

I want you to understand why I think glucose polymers can be beneficial whereas concentrated sources of fructose can be disastrous, why saturated fats from natural animal sources can be better than polyunsaturated fats from processed vegetable sources, why pure amylopectin starch is less problematic than starch containing gluten or lectins, and why a Y2K landing strip is better than a 70's Wolf Bush.

Typical Fat Guy Transformation

Lets examine a typical scenario why all carbs have been lumped into one category and demonized within our industry.

Fat guy is following a typical American diet, 50% sugar, tons of trans-fats, omega-6's, and gluten. When he does eat "healthy," it's usually a wheat bread sandwich with low fat mayo and cheese. Fat guy is tired of being fat, sick, and feeling like crap, and is finally motivated enough to make some changes. Somehow he comes across Paleo/caveman-style dietary recommendations.

Fat guy implements the plan to the letter, loses a ton of weight, gets healthier, etc., all-in-all he does a great job. Awesome. But now fat guy has a religious-like devotion to the "system." He can't see anything, even scientifically researched and anecdotally proven principles, outside of the system. All carbs, regardless of the source, are the enemy. Pure glucose polymers from rice or potatoes are no different from sugar, or gluten-containing wheat. After all, HE lost a ton of weight on a low-carb/Paleo diet.

What fat guy doesn't realize is that commercialized diet plans and "systems" can't go into the subtleties of why dietary recommendations for fat, sedentary guys should be different from active athletes because:

Programs that are going to be a commercial success generally have to be a one-size-fits all plan. This works for everyone, everywhere system dramatically expands your potential market.
The average reader doesn't want, or can't comprehend the detailed science necessary to individualize plans.
Many lab rats and writers just don't know, don't show, or don't care what's going on in the REAL training hood, G.

But deep down, fat guy still knows he's not exactly where he wants to be. He's way better off than he was, but he's still soft, lacks shape/definition, maybe still has that layer of belly flab. He knows he wants to make improvements, but he's rigidly stuck in a system, a system that may very well be inhibiting his progress.

Never mind that he's in a completely different space now. He's no longer fat guy, he's active athletic guy, and targeted sports nutrition principles may actually be relevant and beneficial to him now. By losing weight and consistently strength training, he's dramatically improved his insulin sensitivity. A few carbs may help him build muscle, tighten up, boost metabolism, raise thyroid/leptin output, improve the free Testosterone/cortisol ratio, improve his body, and even LOSE body fat.

But he still has fat guy psychology. He has that fear, the "I don't want to go back to being a fat guy because of carbs" fear.

Hey, I've been there. Along with researching this stuff, I've followed the plans myself. I've followed the typical American diet, the strict Paleo diet, my current dietary recommendations, and everything in between. I've lived the practical side of it too, and the most important lesson is this – you can't get caught up in a formalized, one-size-fits-all system if you expect to find what works best for you, your current athletic state, and your current goals.

On Deck

Next up – providing this first article meets with your approval – we're going to talk about the sports nutrition side of the Paleo-meets-sports nutrition coin. So until next time, may all your meals, both in the kitchen and in the bedroom, be pleasurable....

References

1. Kavanagh et al, Trans fat diet induces abdominal obesity and changes in insulin sensitivity in monkeys. Obesity 2007 Jul;15(7):1675-84.

2. Bernardo D et al, Is gliadin really safe for non-coeliac individuals? Production of interleukin 15 in biopsy culture from non-coeliac individuals challenged with gliadin peptides. Gut 56 (6): 889-90.

3. Miyake K et al, Lectin-Based Food Poisoning: A New Mechanism of Protein Toxicity. PLoS ONE 2 (1): e687.

Foam Rolling

Mon, 29 Nov 2010 11:54:00 -0600

Feel Better for 10 Bucks
Self-myofascial release: no doctor required!
by Eric Cressey and Mike Robertson

Ten bucks doesn't buy much nowadays. You could pick up a day pass at some commercial gym, or pull off the co-pay on a visit to the chiropractor. If you're lucky, you might even be able to swing a mediocre Russian mail order bride.

Or, you could just go the safe route with your $10, take our advice, and receive a lifetime of relief from the annoying tightness so many athletes and weekend warriors feel from incessantly beating on their bodies. Don't worry, this isn't an infomercial. We just want you to pick up a foam roller for self-myofascial release and deep tissue massage.

How does it work?

Self-myofascial release (SMR) on a foam roller is possible thanks to the principle known as autogenic inhibition. You've likely heard of the Golgi Tendon Organ (GTO) at some point in your training career. The GTO is a mechanoreceptor found at the muscle-tendon junction; it's highly sensitive to changes in tension in the muscle.

When tension increases to the point of high risk of injury (i.e. tendon rupture), the GTO stimulates muscle spindles to relax the muscle in question. This reflex relaxation is autogenic inhibition. The GTO isn't only useful in protecting us from injuries, but it also plays a role in making proprioceptive neuromuscular facilitation (PNF) stretching techniques highly effective.

The muscle contraction that precedes the passive stretch stimulates the GTO, which in turn causes relaxation that facilitates this passive stretch and allows for greater range of motion. With foam rolling, you can simulate this muscle tension, thus causing the GTO to relax the muscle. Essentially, you get many of the benefits of stretching and then some.

It's also fairly well accepted that muscles need to not only be strong, but pliable as well. Regardless of whether you're a bodybuilder, strength athlete, or ordinary weekend warrior, it's important to have strength and optimal function through a full range of motion. While stretching will improve the length of the muscle, SMR and massage work to adjust the tone of the muscle. Performing one while ignoring the other is like reading T-Nation but never actually lifting weights to put the info to good use.

What's SMR good for?

Traditional stretching techniques simply cause transient increases in muscle length (assuming that we don't exceed the "point of no return" on the stress-strain curve, which will lead to unwanted deformities). SMR on the foam roller, on the other hand, offers these benefits and breakdown of soft tissue adhesions and scar tissue.

One mustn't look any further than the overwhelmingly positive results numerous individuals have had with Active Release Techniques (ART) to recognize the value of eliminating adhesions and scar tissue. Unfortunately, from both a financial and convenience standpoint, we can't all expect to get ART done on a frequent basis.

SMR on the foam roller offers an effective, inexpensive, and convenient way to both reduce adhesion and scar tissue accumulation and eliminate what's already present on a daily basis. Just note that like stretching, foam rolling doesn't yield marked improvements overnight; you'll need to be diligent and stick with it (although you'll definitely notice acute benefits).

Those of you who have been following our Neanderthal No More series will definitely be interested in the valuable role foam rollers can play in correcting postural afflictions. Get to work on those tight muscles and you'll definitely see appreciable returns on your efforts!

So let's get started!

What you need to get:

1) 6" foam roller (either the 1' long or 3' long version)
2) Marvin Gaye's "Sexual Healing" CD
3) A leopard-skin thong
4) Two quarts of baby oil to lube yourself up

Note: If you thought we were really serious on numbers two through four, you need to get your mind out of the gutter and find a new favorite website!

Techniques

These techniques are actually very simple to learn. Basically, you just use your body weight to sandwich the roller between the soft tissue to be released and the floor. Roll at a slow pace and actually stop and bear down on the most tender spots ("hot spots"). Once the pain in these spots diminishes, roll the other areas.

In order to increase the pressure on the soft tissue, simply apply more of your body weight to the roller. The simplest way to do this is by either moving from working both legs at once to one leg, or by "stacking" one of your legs on top of the other to increase the tension.

As you get more comfortable with SMR, you'll really want to be bearing down on the roller with most (if not all) of your body weight. As with almost anything in the training world, there's considerable room for experimentation, so you'll definitely want to play around with the roller to see what works best for you. Be careful to avoid bony prominences, though. (Insert your own joke here.)

One other technique we’ve found to be beneficial is to work from the proximal (nearest the center of the body) to the distal (away from the center of the body) attachment of the muscle. For instance, instead of working your quadriceps from top to bottom all in one shot, shorten your stroke a little bit. Work the top half first, and after it has loosened up, move on to the bottom half.

This is an important strategy because as you get closer to the distal muscle-tendon junction, there's a concomitant increase in tension. By working the top half first, you decrease the ensuing tension at the bottom, essentially taking care of the problem in advance.

Note: Those with circulatory problems and chronic pain diseases (e.g. fibromyalgia) should NOT use foam rollers.

Demonstrations and Descriptions

Hamstrings: You'll want to try these with the feet turned in, out, and pointing straight ahead to completely work the entire hamstring complex. Balance on your hands with your hamstrings resting on the roller, then roll from the base of the glutes to the knee. To increase loading, you can stack one leg on top of the other.

Hip Flexors: Balance on your forearms with the top of one thigh on the roller. Roll from the upper thigh into the hip. Try this with the femur both internally and externally rotated. To do so, just shift the position of the contralateral pelvis. (In the photo, Mike would want to lift his right hip to externally rotate the left femur).

Tensor Fascia Latae and Iliotibial Band: These are a little tricky, so we've included pictures from two different angles. Without a doubt, this one will be the most painful for most of you.

In the starting position, you'll be lying on your side with the roller positioned just below your pelvis. From here, you'll want to roll all the way down the lateral aspect of your thigh until you reach the knee. Stack the opposite leg on top to increase loading.

Adductors: Balance on your forearms with the top of one of your inner thighs resting on the roller. From this position, roll all the way down to the adductor tubercle (just above the medial aspect of the knee) to get the distal attachments. You'll even get a little vastus medialis work in while you're there. Watch out for your twig and berries on this one, though!

Quadriceps: This one is quite similar to the hip flexor version; you're just rolling further down on the thigh. You can perform this roll with either one or two legs on the roller.

Gluteus Medius and Piriformis: Lie on your side with the "meaty" part of your lateral glutes (just posterior to the head of the femur) resting on the roller. Balance on one elbow with the same side leg on the ground and roll that lateral aspect of your glutes from top to bottom.

Gluteus Maximus: Set up like you're going to roll your hamstrings, but sit on the roller instead. Roll your rump. Enough said.

Calves: This, too, is similar in positioning to the hamstrings roll; you're just rolling knee to ankle. Try this with the toes up (dorsiflexion) and down (plantarflexion). Stack one leg on top of the other to increase loading.

Tibialis Anterior: This is just like the quad roll, but you're working on your shins instead.

Peroneals: This one is similar to the TFL/ITB roll; we're just working on the lower leg now. Roll along the lateral aspect of the lower leg from the knee to the ankle.

Thoracolumbar Fascia: With your arms folded across your chest, lie supine with the roller positioned under your midback. Elevate the glutes and roll from the base of the scapulae to the top of the pelvis. You'll want to emphasize one side at a time with a slight lean to one side.

Thoracic Extensors, Middle and Lower Trapezius, Rhomboids: With your arms behind your head (not pulling on the neck), lie supine with roller positioned in the middle of your back; your glutes should be on the ground. Roll upward, reversing direction when you reach the level of the armpits. This is an excellent intervention for correcting kyphosis.

Latissimus Dorsi and Teres Major: Lie on your side with the same side arm overhead. The roller should be positioned at the attachment of the lat on the scapula in the starting position. You'll want to roll toward the attachment on the humerus (roll toward the armpit).

Triceps: Start with your body in the same position as you would for the latissimus dorsi. Now, however, you'll want to place the roller at the top of your triceps (near your armpit) and your noggin on top of your arm to increase the tension (and no, you don’t have to be that geeky kid from Jerry Maguire to know the human head weighs 8 pounds!)

Pectoralis Major and Anterior Deltoid: Lie prone with the roller positioned at an angle slightly to one side of the sternum; the arm on this side should be abducted to about 135° (halfway between completely overhead and where it would be at the completion of a lateral raise). Roll toward the humeral head (toward the armpit).

Wrap-Up

Hopefully, this article has been proof enough that SMR on the foam roller is an excellent adjunct to your training, diet, supplementation, and restoration efforts. And, even if it isn't, we're only talking about ten bucks here, people! For crying out loud, just look under the couch cushions for change and you're halfway there!

Where do you buy one? Try Perform Better:

Classic 1' roller
More Durable Foam Roller Plus

Pick one up and give it a shot. Your body will thank you for years to come!

Fitness Together Calgary, Personal Trainer, Weight Loss, Fat Loss, Nutrition, Muscle Gain

Energy Systems and VO2 Max

Mon, 29 Nov 2010 11:51:00 -0600

Energy Systems and VO2 Max

For the triathlon, a well trained athlete will rely upon a combination of endurance and speed. Two particular energy systems the body uses for fuel play a key role in designing specific training programs to enhance performance.

The anaerobic adenosine triphosphate – lactic acid (ATP-LA) system must be stimulated to improve motor unit recruitment, elevate lactate threshold and access the fast twitch muscle fibers. In addition, the aerobic ATP-oxidation system must be trained to increase the cellular mitochondria levels, capillary density, and other adaptations particular to the slow twitch, slow fatiguing endurance muscle fibers.

By tailoring the training to optimize the production of each energy system, the athlete can take advantage of being able perform at a faster velocity for a significantly longer period of time.

There are two ways to stimulate the ATP-LA system.

One is by training long slow distances until the ST muscle fibers fatigue, forcing the body to recruit FT muscle fibers. This method can take up to 3 hours.

A more time efficient method uses interval training.

Intervals can be broken down into different categories as determined by the intensity, work interval, and rest period between repetitions. The intensity is based on the lactate curve (lactic acid accumulation versus percentage of maximal oxygen consumption [VO2 max]). For a moderately trained individual, lactate threshold will occur around 70% VO2max. Interval training occurs at intensities above the lactate threshold, generally ranging from 80% to 120% VO2 max.

At the lower interval intensities, both the aerobic and anaerobic systems are trained. The ST and FT fibers are recruited, lactic acid levels rise then fall due to long rest periods. These interval last for 20 to 40 minutes and are termed “aerobic” because the lactic acid does not accumulate.

International distance triathletes should also include some higher intensity workouts, ranging from 10-30 min, especially during the competitive season. A llowing the lactic acid levels to accumulate during the workout will force certain body adaptations beyond the ATP-LA system. It could lead to an increased tolerance of lactic acid by producing more chemical buffers in the bloodstream; it could increase the capillary density around the working muscle to remove muscle lactic acid faster; and it could increase the lactate threshold causing a shift from 70% VO2 max to 80% VO2 max. A ll of these adaptations can translate into improved swimming, cycling and running performance.

The aerobic ATP-oxidation system provides the majority of the energy used on a daily basis as well as the energy used for exercise performed below the lactate threshold.

A person can maintain a jogging pace at 50% VO2 max max for over 4 hours before fatiguing. The run might continue on indefinitely if dehydration, glycogen depletion, mental exhaustion, etc., weren’t also factors affecting fatigue. It is important to train this long-term energy source to improve not only the efficiency of the muscles, but also the nervous system that stimulates the muscles to contract and the cardiovascular system that transports the oxygen to the working muscles.

Distance work is the traditional method used for training. Over time, the capillary density increases around the working muscle, the oxidative enzyme levels increase, the heart size increases, and the body learns to use its abundant fat storage as fuel for energy.

Interval training can also be used to train the aerobic system. The lower intensity interval repetitions are performed at 80-100% VO2 max, which uses a combination of aerobic and anaerobic energy systems. The exposure to the higher than usual blood lactate levels will lead to a new lactate threshold thus the person will be able to perform aerobically at a higher VO2 max.

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The Dirty Dozen

Thu, 11 Nov 2010 12:44:00 -0600

The “Dirty Dozen” - RunningWorkouts

The following is a breakdown of workouts supplied for the Canadian Seven’s Program. The workouts will be challenging and are in no particular order. They can be done on the off days from U of C Training to build your fitness base.

Important: It is critical you perform "Active Rest" - which means a very slow jog between all intervals. This mirrors 7's/15's and allows your body to deal with the lactic acid buildup in your muscles.

1. 300 Metre Intervals:

Workout: 8 - 10 X 300 Metres.

* Projected times - 42 to 50 seconds

* Rest - 1:1 (If you find you are not recovering and the quality of your running is falling apart add 1 part rest). How do you know? Heart Rate is not coming down.

2. Hill Intervals:

Note: Select a hill that is not too steep. (6 - 12 degrees)

Work up to 4 sets.

Workout: 4 X 30 seconds - 100% effort. As far as you can go each time. Jog back down - turn and go.

Rest: 4 minute recovery between sets.

4 x 30 seconds x 4 sets = 16 hill repeats.

3. Aerobic Intervals:

Workout: 1 minute on : 1 minute off x 15 reps

Can be done on field, track or stairs.

Rest: 1 minute

Intensity: 85 - 100%

4. Race Pace Workout:

Workout: 25 min. - hard (race pace)

Recovery: 5-8 min. slow jog - recovery

10 min - hard as you can go.

Intensity: Maintain hardest pace possible.

5. 100 Metre Sets

Workout: 5 x 100 x 4 sets. Total = 20 x 100m.

Note: After each 100 m. - jog across width of field - then go again.

Rest: After each set of 5 rest for 4 minutes.

Intensity: 90 - 100%

6. Suicides - Progressives

Workout: Begin at goal line. Sprint 5 metres and touch mark with foot, turn and touch goal line with your foot, turn and sprint to the 10 metre mark and touch line with your foot, turn and touch goal line with your foot, turn and sprint to the 15 metre mark and touch line with your foot, turn and touch goal line with your foot, turn and sprint to 20 metre mark and touch line with your foot, turn and sprint to the goal line to finish. Each set is 100 metres.

Sets: 12 - 15 sets.

Rest: 1:3 (three parts rest to one part work)

Intensity: 100%

Note; Keep moving between sets.

7. Ladders;

Workouts: 1. 25, 50, 75, 100, 100, 75, 50, 25 X 4

2. 100, 200, 300, 300, 200, 100 x 2

3. 100, 200, 300, 400, 500, 400, 300, 200, 100 x 1

Sets: Select just one of these three workouts.

Rest: Workout 1 - 1:3

Workout 2 - 1:2

Workout 3 - 1:1

* All "Active Rest"

Intensity: 90% - 100%

8. 150 / 100 Metre Workout:

Workout: 150m on 25 seconds. (must be on or under 25 seconds)

At 150m easy jog for 50 seconds - at 300 marker go

hard for 100 metres.

Sets: 150 hard / 150 easy / 100 hard = 250 metres x 10 reps.

Rest: 1 minute (at end of each 100m.)

9. 200 Metre Workout:

Workout: 12 x 200

Rest: 1:3

Intensity: 100%

10. 150 Metre Workout:

Workout: 16 x 200

16 x 150 metres with 45 seconds rest between each 150m sprint. "Active Rest"

* 22, 22, 24, 24, 26, 26, 28,28, 28, 28, 26, 26, 24,24, 22, 22 seconds.

Intensity: Based on time.

11. MMM Good!:

Workout: 800 Metre Warm up

200, 200, 200, 200, 300, 400, 300, 400, 300, 200

Walk/Active Rest for 90 sec in between.

Intensity: Based on time. If you can do the 200’s in 35 sec. The 300 in 55 sec and 400’s in 75 seconds you’re cooking!.

12. 150 at 1:1

Workout: This workout is best done on a field

800 Metre Warm up

150 m (length of field and back to halfway

50 m recovery. X5

5 minute rest

Repeat

Intensity: 1:1 work rest ratio. 30 seconds for the 150’s (if it’s down and back) is moving!

Bike Workouts

Warm Up:

When you are doing these you should be spinning for 10-12 minutes first to get ready for the workout: Spinning means high Revolutions Per Minute (RPM). Ballpark - 95-105 RPM.

During main part of workout or intervals you should be at least over 90 RPM. Why? Because for a untrained cyclist you can put a lot of stress on your knees by going into a 70-85 RPM range.

NOTE:

I am assuming that you are doing these on a stationary bike. The warm up's are not built into these workouts.

Here are a few you can try:

Workout #1

8 - 10 x 3 min. with a easy 1.5 min. spin in between. Hard on the 3 min.

Cool Down - 5 min. spin.

Workout #2

8 x 3 min. = 24 min. - 1 min. break between sets. Sprint last 30 sec. of each 3 min. segment to get heart rate to 170 bpm.

Workout #3

Long Intervals:

AT - Anaerobic Threshold - best way to determine yours is to note the highest heart rate you can sustain for half an hour ( for instance in a 12 K time trial)

After warming up, complete 5 minutes at AT (Anaerobic Threshold), then recover for 5 min by pedaling at roughly 60% of max (about 130 bpm). Do 5 of these, then cool down.

Workout #4

Short Intervals:

After warming up do 2 minutes at AT, then 2 minutes recovery; 1;45 at AT; 1:45 recovery; 1:30 at AT; 1:30 recovery - so on to zero. Pedal easy for 5 - 10 min. and then do another set. Start each of these intervals out of the saddle. Also, you may need to use a bigger gear toward the end of the set. Once you get to 30 seconds, it's basically a sprint.

Workout #5

Sprints:

Sprints help develop your anaerobic engine and explosive power. These short efforts develop your ability to work with energy in the muscle cells.

NOTE: You will need to improve coordination for high-speed spinning. When you top out you can be turning at 140 bpm.

After warming up make an all-out 30 second effort. Rise out of the saddle to get on top of the gear, then sit. Recover completely by pedaling easily for 5 minutes. Do 10 of these all out efforts. Then cool down.

Workout #6

Aerobic Training:

This workout involves riding steadily for about 45 minutes (excluding warm-up and cool-down) at about 5 bpm below AT. This is like a time trial effort - wear your bike shorts or your ass will be like Sluggo's favorite meal hamburger helper.

Workout #7

Other Intervals:

Alternate 30 seconds of fast spinning /30 seconds of easy spinning - for 20 to 30 minutes. Warm down.

Workout #8

Pyramid

Spin 1 min. fast/ 1 min. easy; 2 min. fast/2 min. easy/ 3 min. fast/3 min easy; 2 min. fast/2 min. easy; 1 min. fast/1min. easy/

Note: Raise your heart rate to the 85 to 95 percent range during surges.

Variations: On all these workouts - instead of spinning faster during some surges, simulate hills by shifting to a higher gear and standing out of the saddle to pedal. Concentrate on maintaining a steady cadence for each hill.

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Maximize Your Results

Fri, 15 Oct 2010 00:00:00 -0500

Maximize your Results

Nutrition - Your nutrition must coincide with your goals. Optimal protein, fat and carbohydrate levels are critical to your success. A calorie is not a calorie!

Frequency – Increasing workout frequency throughout the week will make an impact on any goal. For optimal fat loss you should be doing 3-5 sessions a week of weight training.

Consistency – A goal worth striving for will take time to achieve. You have established proper nutritional habits and have committed to the optimal weekly workout frequency. Now the key is consistently practicing these habits until the goal is achieved.

Make the Decision – Pick your goal and then truly decide to see it through. Making the decision requires getting your nutritional plan, committing to optimal workout frequency and consistently carrying out the plan no matter what comes along to attempt to get in your way. When you have truly made the decision to achieve your goal there will be no excuses, only solutions.

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5 Key Fat Loss Tips

Fri, 15 Oct 2010 00:00:00 -0500

5 Key Fat Loss Tips

Increase protein intake to prevent muscle loss and aid in muscle gain

Decrease intake of starchy and high glycemic carbohydrates such as pasta, rice, bread, potato's etc.

Supplement with high concentration fish oil

Keep your metabolic rate high by doing high intensity interval based cardio. Limit low intensity, long duration cardio to reduce cortisol

Gain muscle by lifting weights and feeding your body with quality nutrients

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Facts on Cortisol

Fri, 15 Oct 2010 00:00:00 -0500

Cortisol – The Stress Hormone

What is it?

-Cortisol provides quick bursts of energy for survival reasons, heightened memory functions, bursts of increased immunity, lower sensitivity to pain and helps maintain homeostasis in the body.

Why should you control it?

-Continuous or chronic stress create prolonged high levels of cortisol in the blood stream which has negative effects of impaired cognitive performance, suppressed thyroid function, blood sugar imbalances, decreased bone density, decreased muscle mass, higher blood pressure, lower immunity and an increase in abdominal fat storage.

How do you control it?

-Cortisol can be controlled by removing yourself from the stressful situation, any stress reduction techniques (such as meditation), getting adequate sleep, and ensuring proper nutrition.

-After a workout it is essential to feed your body what it needs: protein and sugars (Surge). By taking care of this you will supress post workout cortisol and expediate the recovery process which in turn will expediate the results of your workout program.

5 Key Fat Loss Tips

Increase protein intake to prevent muscle loss and aid in muscle gain

Decrease intake of starchy and high glycemic carbohydrates such as pasta, rice, bread, potato's etc.

Supplement with high concentration fish oil

Keep your metabolic rate high by doing high intensity interval based cardio. Limit low intensity, long duration cardio to reduce cortisol

Gain muscle by lifting weights and feeding your body with quality nutrients

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Speed Up Fat Loss

Tue, 12 Oct 2010 00:00:00 -0500

Speed up Fat Loss

Pre and Post Workout Nutrition – Surge is the ideal formula to give your body what it needs to both get through the workout and recover from the workout. It will keep you hydrated, supply amino acids to repair muscle tissue and replenish glycogen lost during the workout.

Supplement with Fish Oil – Fish oil is very effective and controlling blood sugar which is key if you want to get your body into a fat burning mode. It is also a superior anti-inflammatory aiding in recovery after workouts. Optimal recovery equals optimal workouts which equals optimal results.

Increase Protein Intake – Muscle is essential to keep your metabolism stoked. Without adequate protein intake your body will break down muscle tissue. Keep protein intake up to keep your muscle tissue intact and your metabolism ignited.

Lift Heavier Weights – Muscle is the key to fat loss. Lean muscle eats away at body fat. In order to create this fat burning environment in your body you need to be lifting weights heavy enough to stimulate the muscle. When you get stronger and lift heavier weights your body will become a fat burning machine.
Keep a Food Log – If you are serious about fat loss you need to be serious about what you are eating. In order to do this you must know what you are eating. Daily food logs keep you accountable to the plan by forcing you to write everything down: good or bad.

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