Intermittent Fasting...What's All the Fuss About???

If you’ve either trained, or spent any significant time talking "exercise", with me in the past 3 months the subject of "intermittent fasting" has undoubtedly been discussed. Lately, "IF" has been mentioned on the Internet as a "trend", implying that it is in some way new. It isn’t. Fasting, intermittently and otherwise, has been around since our ancestors hunted and gathered their food. Certainly, there were times for them when food was either not available, or wasn’t plentiful enough, for everyone to "get their share".

WHAT IS IT?

Dictionary.com defines a "fast" as "an abstinence from food". This implies a myriad of scenarios. A fast may be hours or days, or even weeks. It just depends upon the goal, and the motivation for initiating the fast.

A friend of mine, who’s a personal trainer in Seattle, told me about his success using daily fasting to drop body fat without compromising lean body mass. He shared some of the documentation that he’s written regarding food choices and "lifting" guidelines depending upon whether that exercise takes place in a fasted, or non-fasted state.

I’ve expanded on that a little. Based upon my reading there’s not an appreciable difference in the results obtained by fasting daily vs. fasting every other day. So, my implementation was to fast every other day, consuming nearly zero calories until I’d been up at least 5 hours.

POSSIBLE POSITIVE EFFECTS:
(I use the word "possible" regarding the positives of IF. Although research continues to bear these effects out it is not yet definitive!)

• Reduced blood pressure
• Reduced systemic inflammation
• Increased insulin sensitivity
• Increased growth hormone secretion
• Increased fat burning capability
• Increased longevity

WHAT IT'S LIKE:
Because there are so many fasting protocols, and so many theories being bandied about these days, I’ll stick to what I’ve learned from my own research and experience.

By fasting every other day, during the first 5-6 hours after rising, for most of the 3 months from August ‘til November I’ve dropped my body fat about 3.5% while maintaining nearly all of my muscle and losing none of my strength. I’m also at a weight that my scale hasn’t seen since 1994! (…and yes, I’ve kept records since ’94 and prior…please keep your comments to yourself!) In short, intermittent fasting is the most effective, efficient fat loss protocol I’ve ever used!

Don’t get me wrong, it’s not all a picnic! No food until at least noon on fasting days is tough, especially at the beginning. There’s brain fog, stomach rumbling, and sometimes a general bitchiness that doesn’t go away until you consume that first meal of the day. This sort of nutritional plan takes some getting used to. Once adapted, "some" people find that they have more energy and get more done during their fasting hours than during the rest of the day. Other people, (like me), just focus on the goal and endure!

The bottom line: Intermittent fasting is not for everyone, and doesn’t lend itself well to every goal. The nutritional guidelines are strict, and it requires a customized training program to get the best results. However, it seems to work especially well for eliminating plateaus, getting rid of that last few pounds, and perhaps getting you into some "skinny jeans" to go with those knee-high boots you’ve been coveting!

Let me know if you’d like to discuss intermittent fasting as a way to reach your body composition goals, and we’ll figure out if it may be right for you.

I WORK OUT, NOW WHAT ?

Ok, so we all "know" that we "should" go to the gym and work out. We know about healthy bones, healthy blood, looking good, and all that "stuff". But it’s a lot of time to spend, week after week! I’m sure that on occasion you may ask yourself, "Is this all there is?!" The answer is HECK NO! We need to make this "gym time" about more than the lifting, and the sweating, and the "work" in "working out". One of the most important benefits of spending time getting healthy is what your higher level of fitness allows you to do outside of the gym. Hiking is one of those 'outside of the gym' activities.  It's a simple and inexpensive way to exploit your higher level of fitness, see the great outdoors, breath clean air, and be social.

Hiking is also a nearly perfect body fat burning activity. According to Backpacker Magazine, (March, 2011), high intensity aerobic activities like running derive about 80% of their fuel from carbohydrates and 20% of their fuel from body fat. Hiking derives 45% of it’s calories from carbohydrates and a whopping 55% from body fat.

Living in the Pacific Northwest, we have the unique opportunity to explore some of the most beautiful scenery in the world. Thousands of people come to our state every year to see and experience what we have in our "own backyard". To hike, you need decent footwear, water to drink, snacks, and someone to go with. (Oh yeah, a camera is valuable too ‘cause what you see hiking you probably won’t see anywhere else! Check out the pictures below!)

Beginning this Spring I will be organizing day hikes for women to various areas around Seattle. Some hikes will occur during the week and some on weekends. The distance and intensity will vary. Scheduling will depend on how many of you are interested, and what days you are available to walk in the woods! No experience is required, you just have to be able to put one foot in front of the other!
Please email me with questions, and if this is something you’d like to do!

  Heather Lake, Washington

Wallace Falls, Washington

Maple Pass Loop, Washington

The Fountain of Youth OR Why Strength Train???!!

Remember Ponce de Leon ? He was the Spanish dude who searched for the Fountain of Youth hundreds of years ago to remedy his own aging. Too bad no one told him about lifting weights!
Ok, so there’s no "real" Fountain of Youth, but lifting weights comes pretty darn close!
There’s good news and bad news about aging, let’s get the bad news out of the way first!

THE BAD NEWS
We all, regardless of gender, begin losing lean body mass (muscle) at    
between age 25 and 30, at a rate of approximately (for sedentary people)  
1% each year until age 60. Then it increases to about 1.5% each year until
age 70, then increases to about 2% each year after that!
Strength decreases even faster than muscle mass; on the order of DOUBLE!  Bone density peaks at approximately age 30; then it begins to decline.  A number of factors accelerate the loss of bone: diabetes, menopause (Women may lose up to 20% of their bone mass upon completion of menopause!), smoking, excessive alcohol use, lack of physical activity, vitamin D deficiency, and chemotherapy.

Less bone and muscle means a greater risk of injury, lack of strength, decreased range of motion, poor balance, a lack of confidence, and a less independent, active lifestyle as we age.

THE GOOD NEWS
We can stop our bone density and muscle loss! We can even reverse it and gain it back! The most effective way to do this is to resistance train. Yep, it’s hard work, technique intensive (insert picky trainer’s voice here!), and not always fun. However, it is the only proven, natural way to be healthy, happy, and active as we age. Sounds like a Fountain of Youth to me!
What this means is lift weights, please! It doesn’t mean high reps-low weight, Pilates, Yoga, BodyPump, Zumba class, or spin class! These activities have a specific application and can be fun. Unfortunately, increasing bone density and muscle mass are not by-products of these activities.
(If you don’t believe me, or think I say these things ‘cause I really enjoy lifting weights and have a skewed point of view… Google "strength training benefits"! It’s not just me, I promise!)

Resistance training not only positively impacts bone and muscle, it does other great stuff too!

Improves glucose control (helps with diabetes)Increases "good" cholesterol and reduces triglycerides
Reduces hypertension (high blood pressure)
Reduces the symptoms of arthritis
Reduces depression
Reduces cardiovascular disease (CVD) by up to 30%
Boosts self-esteem and self-confidence
Impacts hormone levels: growth hormone (helps break down fat and bolsters the immune system), insulin (lowers blood glucose levels), and others
Decreases insulin resistance, a precursor to Type 2 diabetesThe National Strength and Conditioning Association reported in June, 2010 that only 27% of the US population resistance trains!  The numbers drop significantly at age 50. Of those 75 years and older less than 10% resistance train.

The positive impact of resistance training has been known for years, but it can be difficult at times to stick to a routine. Perhaps the next time you feel less than motivated to go to the gym you’ll remember some of the information presented here!

Let’s all be as active, strong, and healthy as we can for as long as we can! Modern medicine can do a great job of helping us live a long time; it’s up to us to behave in ways that contribute to a high quality of life!

Quicky Quiche, and Should I Eat the Whole Egg?!

I can already hear some of you asking, "what do quiche and eggs have to do with working out?".  Well, gimme a minute and I'll explain.
During the holiday season it's sometimes difficult to stick to a nutritious eating plan.  I was recently reminded of a crustless quiche recipe that's quick, easy, serves 4, and has a decent breakdown of protein, carbs and fat.  This is from a book I've had for years titled The Muscular Gourmet, by Mandy Tanny. 
First, the recipe...then we'll discuss that often debated question . . . "should I eat the egg yolk, throw it out, or give it to my dog?".

Crustless Quiche Florentine
The Muscular Gourmet  by Mandy Tanny

1 serving (a quarter of a pie):
     193 cals
     15g protein
     11g fat
     6 g carb

Egg mixture:
4 eggs
1C low fat milk
Beat eggs and milk together and add the following ingredients:
½ bunch fresh spinach leaves, chopped, steamed and drained
½ C fresh mushrooms, sliced
2 ounces part-skim ricotta cheese
2 ounces Provolone, grated
2 T Parmesan cheese, grated
¼ tsp dried basil
vegetable salt and freshly ground pepper to taste
Pour into 9" pie pan (if pie pan is glass or aluminum prepare it by oiling lightly w/vegetable or olive oil) and bake in preheated oven, 350 for 45 mins. – 1 hour, or until tip of knife comes out clean. Serves 4.
Optional: Top with Marinara and a little grated Parmesan.

Now, about the egg...
Originally I thought at this point I'd list a bunch of "egg myths" and then counter each one.  Then I found this table and figured since you're all smart people I'd just print the table and let you make your own decision about whether or not to eat whole eggs!
(In my opinion, the bottom line regarding egg yolks is if you toss them out you giving up about half the protein and nearly all of the vitamins.  Plus, since so little of dietary cholesterol actually makes it into the blood stream, consuming whole egg moderately will have little impact on cholesterol levels.  HOWEVER, if you have high cholesterol and a physician has recommended a special/restricted diet please disregard my opinion!)

Nutrient	White	Yolk	% Total in White	% Total in Yolk
Protein	3.6 g	2.7g	57%	43%
Fat	0.05g	4.5g	1%	99%
Calcium	2.3 mg	21.9 mg	9.5%	90.5%
Magnesium	3.6 mg	0.85 mg	80.8%	19.2%
Iron	0.03 mg	0.4 mg	6.2%	93.8%
Phosphorus	5 mg	66.3 mg	7%	93%
Potassium	53.8 mg	18.5 mg	74.4%	25.6%
Sodium	54.8 mg	8.2 mg	87%	13%
Zinc	0.01 mg	0.4 mg	0.2%	99.8%
Copper	0.008 mg	0.013 mg	38%	62%
Manganese	0.004 mg	0.009 mg	30.8%	69.2%
Selenium	6.6 mcg	9.5 mcg	41%	59%
Thiamin	0.01 mg	0.03 mg	3.2%	96.8%
Riboflavin	0.145 mg	0.09 mg	61.7%	48.3%
Niacin	0.035 mg	0.004 mg	89.7%	9.3%
Pantothenic acid.	0.63 mg	0.51 mg	11%	89%
B6	0.002 mg	0.059 mg	3.3%	96.7%
Folate	1.3 mcg	24.8 mcg	5%	95%
B12	0.03 mcg	0.331 mcg	8.3%	91.7%
Vitamin A	0 IU	245 IU	0%	100%
Vitamin E	0 mg	0.684 mg	0%	100%
Vitamin D	0 IU	18.3 IU	0%	100%
Vitamin K	0 IU	0.119 IU	0%	100%
DHA and AA	0	94 mg	0%	100%
Carotenoids	0 mcg	21 mcg	0%	100%

* From the USDA Nutrient Database for Standard Reference, release 15

Beware: Gym Machines to Avoid !

I received an email this morning from a client who, over the past year or so, has heard me recommend against using certain machines in the gym.  She sent me a link to an article printed on the MensHealth web site that addresses exercise machines that are truly hazardous, most of which I've warned against many times!  Just because they're there doesn't mean that they're safe !  The text in this post is from the MensHealth article.  The asterisked comments and the pictures are my additions.
(Thank you JenniferL for passing this information on to me!)

The Smith Machine

The myth: This machine—which looks like a squat rack with a built-in bar that runs on guides—gives you all the benefits of squats, but none of the risk that comes from holding a heavy barbell across your back. That’s because the bar can easily be secured at any point during the movement.

The truth: Because the bar runs on guides, you can only move straight up and down as you squat—instead of down and back, as you would in a free-weight squat. The result: An unnatural movement that puts extra stress on your knees and lower back. Need another reason to skip the Smith? Canadian researchers found that traditional squats produced almost 50 percent more muscle activity in the quadriceps than squats done on a Smith machine.

The alternative: If you’re not comfortable with barbell squats, simply do the exercise while holding dumbbells at arm’s length next to your sides. You won’t need a spotter, and your body will be free to move through the natural motion of the squat.

The Seated Leg Extension

The myth: It’s the safest way to work your quadriceps, or thigh muscles.

The truth: Physiologists at the Mayo Clinic determined that leg extensions place significantly more stress on your knees than squats. Why? Because the resistance is placed near your ankles, which leads to high amounts of torque being applied to your knee joint every time you lower the weight. What’s more, Auburn University scientists found that people who squat long-term have tighter, stronger knee ligaments than those who don’t squat at all.

The alternatives: Free weight squats, split squats, and lunges—performed with perfect form—are all better choices for working your quads and protecting your knees.

The Behind-the-Neck Lat Pull-Down

The myth: The best way to perform the lat pulldown is to pull the bar behind your head, down to your upper back

The truth: Unless you have very flexible shoulders, this exercise is difficult to do correctly, and can increase your risk for shoulder impingement syndrome—a painful condition in which the muscles or tendons of your rotator cuff become entrapped in your shoulder joint.

The alternative: Simple—just pull the bar in front of your head, down to your collarbone. You’ll work your back just as hard, but with less risk for injury.

The Pec Deck

The myth: It’s a super safe and very effective way to work your chest muscles.

The truth: This apparatus, also called the chest fly machine, can overstretch the front of your shoulder and cause the muscles around the rear of your shoulder to stiffen. The result: Doing this movement frequently can lead to shoulder impingement syndrome.

The alternatives: Forget the machine, and stick with exercises such as the pushup, dumbbell bench press and dumbbell incline press; they’re easier on your shoulders and the best way to build your chest overall. In fact, Truman State University researchers found that pectoral muscles are activated for 23 percent less time during the chest fly, compared with the bench press.

The Seated Hip Abductor Machine

The myth: This machine is the best way to work your outer thighs, including your glutes.

The truth: Because you’re seated, it trains a movement that has no functional use. And if done with excessive weight and jerky technique, it can put undue pressure on your spine.

The alternative: Work the same muscles, but while standing. Simply loop a resistance band around both legs, and position the band just below your knees.  Now take small steps to your left for 20 feet. Then side-step back to your right for 20 feet. That’s one set. This is much harder than it sounds, but you can do it anywhere, and it’s also a great warmup for any sport.

**I'm going to add the "Seated Hip Adductor Machine" to this entry as well.  The same reasoning applies!  To work the muscles of the inner thigh I believe that there are several better/safer choices!

The Seated Rotation Machine

** Couldn't find a good picture of this one.  This is the machine that you sit in and twist from side to side.  It's great for shredding the disks of the lumbar spine!!!

The myth: Twisting on this machine helps melt your love handles.

The truth: It works the muscles under your love handles, but will do little to reduce the fat that covers them. What’s more, because your pelvis doesn't move as you rotate your upper body, this exercise can put excessive twisting forces on the spine.

The alternative: As long as you don’t expect to shrink your love handles, you can use rotational exercises to work your obliques. But here’s the secret to safety: Before you do any rotational exercises, brace your abs forcefully—as if you’re about to be punched in the gut—and hold them that way as you do the movement. This limits your range of motion and helps to keep you from rotating excessively at your lower spine.

 

Why Strength & Interval Training Are the Best Choices for Fat Loss

Many of you have probably heard me rant and rave about how "steady rate" cardio is not your friend!  If you're involved in one of my fat loss programs you also know that long periods of time on a treadmill or elliptical trainer aren't part of your program...strength training and High Intensity Interval Training are.  My job is to understand the science behind the recommendations I make to my clients.  However, if you'd like to know a little more about the "why", here are some highlights:

"Aerobic sessions elevate cortisol levels.  Long sessions can lead to excessively high levels, and too frequent sessions can lead to chronically elevated levels, neither of which is good for body composition enhancement."
(Cortisol is a naturally occuring hormone in the body that is produced in response to stress.  High levels can contribute to a loss of muscle mass.) 

"Muscle loss due to excessive aerobics drastically lowers the resting metabolic rate and inhibits natural hormone production. When this type of person goes back to even just normal, healthy calorie and exercise levels, they gain all of the weight back plus a few extra."

"Strength training has more powerful, positive nutrient partitioning effects than cardio, meaning nutrients are diverted more towards muscle cells (where they can be used to build/maintain lean muscle tissue) and away from fat cells (where they can be stored as body fat)."

If you'd like to read the entire article that these quotes came from click on the link below.  Please keep an open mind re:  the website this article appears on!  I know, I know...there are pictures of HUGE, burly guys on this site.  The truth is the articles are well researched and written by some of the most knowledgeable people in the training business.!
Oh yeah, the language may also be perceived as a tad "colorful"!

http://www.t-nation.com/free_online_article/most_recent/the_best_damn_cardio_article_period