Brighthub.com Interview on Weight Loss

I've been interviewed (again) on the topic of weight loss at brighthub.com...check it out below:

http://www.brighthub.com/health/fitness/articles/33192.aspx

Are you ready to lose weight? Check out my private services over at http://www.cincinnatifitnesstrainer.com

Running for Fitness and Weight Loss

I get a lot of questions about running for fitness and weight loss. Here is a recent email I received from a blog reader:

"I started a walking program many months ago (and changed my diet) to lose some weight and get in shape. I'm up to 5 miles about 4-5 days/week. I really enjoy it, and I was thinking about trying to start jogging/running a bit. I was thinking of maybe jogging for a minute, and then walking for 4 minutes and going back and forth like that for my 5 mile route. Eventually, I'd like to be able to jog the entire 5 miles, although this is way down the road. What are thoughts on my plan of attack and running for fitness and weight loss improvement in general? Thanks."

-Angie from Salt Lake, UT

Running/jogging is no doubt a popular activity. On the positive side, running or jogging burns a significant number of calories per minute relative to one's body weight, especially at higher speeds. Activities which burn a significant number of calories obviously can play a role in weight control. Running also provides a significant cardiovascular demand (as many other things do as well) which can help to increase cardiovascular fitness (as many other things can do as well).

On the negative side, running/jogging, especially outside, is a high impact activity, placing a lot of stress on a number of joints. Also, the vast majority of people have a significant amount of muscular dysfunction and/or muscular imbalance and/or soft tissue restrictions and/or mobility issues in the ankles, knees, hips and lower back. If you take a person who is "jacked up", and then have them perform a repetitive high impact activity, over time, they are going to become even "more jacked up".

It has often been said that one must be fit to run, and one should not run to become fit. I couldn't agree more with this statement. I typically steer my clients away from distance running, especially if they are rank beginners with a low level of muscular and cardiovascular fitness. If they absolutely insist on doing it, and derive a great deal of enjoyment from it (and many do...I get that), I at least advice them to spend 2 months bringing up their base cardiovascular fitness via lower impact modalities and activities. Furthermore, I INSIST they also spend 2 months participating in a vigorous strength training and corrective exercise program so that we can at least prepare their musculoskeletal system for the demands of the activity and minimize the ill effects.

Once a client does get to a point where they are somewhat "safe guarded", they must continue their strength training and corrective exercise regimen. They must also implement a proper dynamic warm-up prior to their runs so they minimize the risk of injury. A few other tips for recreational joggers/runners:

1. I suggest keeping the total mileage under double figures weekly. Think 3 3 mile runs, or 4 2 mile runs, etc. While I have no scientific data to back up this recommendation, common sense dictates that a high volume of high impact activity, as you would see in someone preparing for a marathon, probably isn't the best idea.

2. The "walk run" method, which Angie discussed in the question above, is a good idea (run one minute out of every five). Again, this minimizes the high impact forces on the joints. Throwing in 5 or 6 one minute runs over the course of 3 miles may be just enough to satisfy one's running craving and make them feel athletic, without trashing their joints.

Bottom Line: if you insist on jogging/running, make sure you are fit enough, both muscularly and cardiovascularly, to participate in the activity in the first place. Then, make sure you keep up with a balanced strength training regimen. Finally, stay under double digit mileage and possibly incorporate the "walk run" method. Implementing this plan of attack should allow you to benefit from the activity while staying somewhat healthy. Just realize their is a cost benefit or risk reward situation with running for fitness and weight loss.

Improving Posture

Improving posture is a rather easy thing to do if you incorporate the right exercises into your fitness regimen. I received the following email from one of my blog subscribers:

"I'm really interested in improving posture. I sit at a desk all day and type a lot on the computer, and I feel like my shoulders are starting to get rounded forward and I always feel like I'm hunched forward. Are there any exercises I can do to improve posture?"
-Sheila, Dayton, OH

Sheila's situation is all too common, as many of us are forced to sit and work at a computer for extended periods throughout the day. Over time, this can result in atrocious posture, giving one a hunched over or rounded look in the upper body. The key to correcting this is to incorporate plenty of upper back and rear deltoid exercises into our exercise programs. We need to keep these muscles, which retract and depress the shoulder blades (down and back) strong and toned. Below is a video playlist of 14 different exercises which will do just that. Choose 3 or 4 from the list and incorporate them into your workouts 2-3 days/week. Every 4 weeks, choose a different grouping of exercises for variety. These exercises will definitely help with improving posture:

http://www.youtube.com/view_play_list?p=977E6315E451EC92

Congestive Heart Failure & Weight Management

I've been featured and interviewed at brighthub.com on the topic of congestive heart failure and weight management:

http://www.brighthub.com/health/fitness/articles/32401.aspx

http://www.cincinnatifitnesstrainer.com/cincinnati-personal-trainers.html

Are Squats a Safe Exercise??

One of my blog readers sent me a simple question last week: “Are squats a safe exercise?”
My answer to this question, like many others regarding safety and specific exercises, is “It depends”. A few things on squats (and we are talking about barbell back squats where an external resistance is placed on the upper back):

1. Most people lack the hip mobility to safely perform squats past a point where their thighs are parallel to the floor. Going beyond parallel, for 90% of people, typically leads to 1 of 2 problems: (1) the torso is pulled into flexion (you get bent over at the waist) or (2) the tailbone “tucks“ underneath. Both of these can lead to back injuries.

You really need to find a point where you can squat to without either one of these things happening. You need to squat to a depth which allows for optimal spine and pelvic alignment. Have a partner watch you squat, or, film yourself squatting with a moderate weight. See where you lose the proper spine alignment and make note of it. Now, set up a box or bench to a height slightly above the point where you lose alignment. Use this box or bench as your depth gauge every time you squat in your workouts. Lightly tap the box/bench on your reps (do not completely sit or “deload” onto the box). This will ensure your spine remains in proper alignment-and safe-while squatting.

2. Are your knees “bowing in” when you squat? If so, place a light resistance band around your knees when you squat and push your knees out against the band as you squat. This will get your hips involved in the exercise and distribute the work evenly, taking some of the stress off the knees.

3. Speaking of the hips, if you plan on squatting with the proper spine and pelvic alignment (especially with heavier weights), you better start improving the flexibility of your hips and “turning on” your glutes. Tight hips can lead to both low back and knee injuries when you squat, so hammer away at stretching, mobility and foam rolling exercises for these areas.

4. Pay attention to your ankles. Are your heels coming off the ground as you squat? If so, you need to improve your ankle mobility and flexibility so you can keep the heels down. Again, a lack of ankle mobility can lead to knee problems, and makes a break down in squatting form likely.

5. Vary your squat exercises. Performing barbell back squats year round, week in and week out, is a recipe for injury. You want to cycle your squat exercises. 3-4 weeks of back squats are enough before switching to some other version, preferably one where the bar is taken off the back, which will reduce the compression on the spine. Front squats, goblet squats, trap bar squats/deadlifts, sumo squats, etc. can all be substituted.

6. Be realistic about how much weight you can actually use on the traditional barbell back squat, and check your ego. Again, poor squat form and body alignment can often be remedied by reducing the training load and finding a depth which allows for proper alignment of the spine and pelvis. Some people, quite frankly, need to get rid of any external weight, and just focus on doing bodyweight squats for awhile and re-learn the exercise. Get the mechanics and alignment right first before you start using additional weight.

7. Everyone talks about squats being hard on the knees if taken too deep, but, referring back to point number 1 above, you have a greater chance of hurting your lower back while squatting due to poor hip mobility. As far squat depth and knee problems, I’ve seen studies suggesting squatting below parallel is detrimental to the knees and I’ve seen other studies showing the opposite. Again, if you are squatting to a depth which doesn’t cause the tailbone to tuck underneath, I think the knee situation takes care of itself…you are not going to get much below parallel anyway.

So, there you go, some tips to make squatting safer. Truth be told, there are very few bad exercises…just bad performance of any given exercise. If you understand what proper form is and tailor the exercise to your specific circumstances and limitations, the squat is perfectly safe.

All Hail the Push-Up

After all these years, the push-up and its variations are still one of the very best exercises available to those seeking to enhance their muscular fitness. Forget all the high tech, expensive exercise equipment which is marketed to you on the late night infomercials. Push-ups are FREE and only require about 12 square feet of floor space...and they deliver great results for people of all fitness levels (from the rank beginner to the very advanced fitness enthusiast).

Push-ups stimulate several muscles of the body simultaneously. While they provide a high degree of direct work to the upper body pressing muscles-the chest, front shoulders and triceps-they also provide a great deal of indirect work for the core muscles of the hips and midsection, as well as the lats. Plus, push-ups are a great exercise to develop scapula stablity and they can prevent shoulder injuries provided they are performed properly (elbows kept slightly tucked into the torso at about 45-60 degrees...avoid flaring the elbows out excessively). Push-ups are a closed chain exercise, and are much safer than barbell, machine or dumbbell chest press/bench press exercises which work the same muscle groups.

I program the push-up and its variations into the routines of ALL of my private clients, regardless of current fitness level. For those of you who think push-ups are a "beginner" exercise or "too easy", I encourage you to make sure you are doing the movement correctly and under control. If you are, try some of the more advanced push-up variations in the playlist linked to below for added difficulty (note, the woman in many of these videos is 50 years old!):

http://www.youtube.com/view_play_list?p=34C8CF407D81C1C5

If you would like more information on how to incorporate the push-up into your workouts, or, if you are interested in our private services here at FORCE Fitness & Performance, don't hesitate to email me at pj@cincinnatifitnesstrainer.com or visit my website at http://www.cincinnatifitnesstrainer.com/.

Diet Vs. Exercise for Weight Loss

Diet vs. exercise for weight loss...which is better? Watch the videos below and the answer couldn't be more obvious.



http://www.youtube.com/view_play_list?p=0BDBBC2ED30F18D8



Also, if you workout at home, and are looking for a great training program to supplement your fat loss diet, be sure to check out Turbulence Training.

Shoulder Pain

Next to lower back pain (and followed by knee pain), shoulder pain is the most common complaint I hear from new clients who hire me to help them reach their fitness goals. Luckily, most chronic shoulder pain can be alleviated by making some changes to your exercise programming and lifestyle habits. Here are my top tips for preventing and alleviating shoulder pain:

1. Ditch the Barbell Bench Press

One exercise I’ve eliminated from 95% of my clients strength training routines is the barbell bench press. Although it is without question the most commonly performed exercise (particularly by males) in any gym world wide, it is also without question the exercise which ends up screwing up peoples shoulders the most. There are several reasons for this (many of which are beyond the scope of this article), but, the primary reason is most people simply have no clue how to perform the exercise in a manner which is the least bit safe (ironically, bench pressing correctly will also allow you to use more weight).

Most bench press with the elbows flared out to the sides (abducted) and lower the bar way too high onto their chest. Most also have no concept how to stabilize their scapula while bench pressing (shoulder blades pulled down and back). Both of these mistakes place a great deal of stress on the shoulder joints. Without getting into the other half dozen reasons why the barbell bench press is a bad idea, just take my advice and minimize the use of the exercise…or just completely eliminate it altogether. If there is no way in hell you’ll stop performing the exercise, at least learn how to perform the exercise correctly (and even this won’t completely eliminate the dangers of the exercise).

2. Replace the Bench Press with Push-ups

The good old fashioned push-up exercise is a terrific replacement for the barbell bench press. The push-up is a closed chain exercise (the hands stay in contact with the ground) which works all the same muscles as the bench press, as well as the core muscles of the midsection and hips. It also activates a muscle called the serratus anterior, which is responsible for rotating the scapula upwards, an anatomical movement most people are very, very deficient in. If you have adequate scapula upward rotation range of motion, the rotator cuff tendons will not become impinged when you raise your arm up or out.

Push-up variations are simply terrific, and there are variations which are appropriate and challenging for people of any fitness level. For those who feel the push-up is a “beginner exercise”, I can assure you that you haven’t experienced some of the advanced push-up variations performed at my facility. When performing the push-up, it is important not to let the elbows flare out to a 90 degree angle. You want to keep the elbows tucked into your torso, closer to 45 degrees, when performing the exercise. Your shoulders will thank you for it.

3. Row, Row, Row Yourself to Better Shoulder Health

Rowing exercises (and there are literally dozens of variations), where a resistance is pulled into your body, are great for keeping the shoulders healthy. Most people are horribly imbalanced between the muscles of the front of the body and the back of the body. People who perform too many pushing exercises (such as the bench press discussed above), and not enough pulling exercises (like rows and chin-ups), end up with poor posture, tight pectoral muscles, and rounded shoulders. These imbalances put your shoulder health at risk.

I usually prescribe a 2-3:1 ratio of pulling (rows fall into this category) to pushing exercises for the vast majority of my private clients. Doing so typically reduces shoulder pain in those clients who have it, and prevents future shoulder pain in those who don’t.

4. Keep Your Thoracic Spine Mobile

Most people-largely due to sitting at a computer all day long-have terrible thoracic spine (think mid to upper back) mobility and exhibit a kyphotic or “hunch back” posture. Most people simply lack the ability to extend and rotate at the thoracic spine. The hunch bank posture most find themselves in (consciously or unconsciously) throughout the day eventually leads to their scapula becoming misaligned…and shoulder pain will result.

While rowing exercises (discussed above) can certainly help reset the scapula into a healthy position, you also need to include drills and exercise which help you gain extension and rotation range of motion in the thoracic spine. Many of these exercises may feel uncomfortable and awkward at first, but, over time, range of motion will improve, and, again, your shoulders will thank you for it.

5. Perform Strength Exercises for the Rotator Cuff Muscles

While a lack of strength in the rotator cuff muscles are rarely the root cause of shoulder pain (it’s usually poor scapula stability and positioning), it still needs to be addressed. These muscles, particularly those which externally rotate the arm, need to be activated and strengthened. There are numerous exercises which can be performed with common resistance training equipment which will do the trick. Make sure to include these exercises in your workouts.

So, there are some tips for keeping-or getting- your shoulders healthy. Truth be told, I could have listed 15 or 20 more tips, but these should point most people in the right direction and benefit them. If you have ANY questions about this article, specific exercises or techniques, etc., please don’t hesitate to email me at pj@cincinnatifitnesstrainer.com or visit my website at http://www.cincinnatifitnesstrainer.com/. Now, go implement some of this information!

http://www.cincinnatifitnesstrainer.com/cincinnati-personal-trainers.html

Are You Over Complicating Things??

I've always felt fitness and fat loss success hinge on one's understanding and application of just a handful of principles. Often times, when trying to lose weight and get fit, people simply over complicate things and get too caught up in methods and details...they wanna walk before they can crawl.

People worry about their intake of high fructose corn syrup and the number of carbohydrate grams they are consuming before they've demonstrated the ability to consistently adhere to their weight loss calorie requirements. On the training side of things, some seek out the "perfect" (as though it existed) set and repetition scheme before they've demonstrated the ability to simply get to the gym and train consistently.

Anyway, I came across an article from Dr. John Berardi (of Precision Nutrition fame) which pretty much reinforces what I was saying above: sometimes, you just need to strip things down and just take an honest look at your understanding and application of the principles which are going to account for 90% of your success as it pertains to getting in great shape. Check out the article below:

http://www.precisionnutrition.com/expert-tip-make-it-simple

Fox 19 News...Check me out!

I was featured on Cincinnati Fox 19 Morning News today. Fox 19 morning news anchor Rob Williams and I discussed core training for STABILITY. Check out the link below to view the segment:



http://www.fox19.com/global/Category.asp?C=151146&clipId=&topVideoCatNo=15048&topVideoCatNoB=109491&topVideoCatNoC=104760&topVideoCatNoD=141804&topVideoCatNoE=142722&clipId=3623289&topVideoCatNo=157793&autoStart=true