Health and Fitness: Basic Information

There are three levels for individuals that train at a gym: Beginner, Intermediate, and Expert. At each level are specific fundamentals that need to be followed in order to maximize results and prevent overtraining/injury. The following article provides some basic information for individuals in all areas. As always, never alter your training or diet without speaking to your physician first.

Training

Beginner

·         Train no more than 3 days a week, preferably 1 day on, 1 day off. For example train Monday, Wednesday, and Friday, with the other days off.

·         Each exercise should consist of 3 sets, 12 reps per set.

·         Train 2 days of upper body, 1 day of lower. Do a majority of compound movements such as Bench Press, Squat, etc…

·         Training sessions should last 30-45 minutes in duration.

·         Form and proper technique is crucial.

           Intermediate

• Train 3-4 days a week
• Train 2 body parts per day. 1 large group, 1 small group.
• Due to conditioned connective tissue, power sets may be incorporated into the routine. For example: Bench Press, Squat, Dead lift.
• Small muscle groups such as biceps should still follow a 12-15 rep range, but more isolation can be incorporated. For example dumbbell curls instead of cambered bar curls for biceps.
• Training sessions can be 1 hour or more in duration.
• Form and technique still crucial, but some “cheating” can be done the last 1-2 reps of a heavy lift if they could not be completed otherwise. Still take caution.

Expert

• Train 4-5 days a week.
• Due to extremely conditioned connective tissue a mix of power/high repetition sets can be completed. Some refer to them as “pyramid” routines. Works best with large muscle groups.
• Small muscle groups follow the same guidelines as the intermediate individual, with slightly more specific isolation.
• Training sessions can last up to 1 hour 30 minutes, but an intra-workout beverage consisting of BCAA’s, vitamin B-6, and a fast digesting carbohydrate (Glucose, Dextrose) may be required to combat fatigue.
• Form and technique still crucial, but on extremely heavy lifts a spotter is suggested to force a few extra reps.

Diet

Beginner

• Eat smaller meals 4-5 times daily

• Maintain a diet consisting of whole foods, with little processed foods.
• Eat whole grain carbohydrates, fruits, vegetables, and lean meats.
• The Glycemic Index is a great guide for choosing which carbohydrates to eat.
• Eat a meal consisting of high carbohydrates, medium protein, and low fat 2-3 hours prior to exercise.
• Post training consume a meal high in simple carbohydrates, high in protein, low in fat to speed recovery and replenish glycogen stores in muscle tissue.
• Try to consume 26-32g of fiber per day, not only to keep the bowels free of buildup, but also to aid in maintaining blood sugar and help with normalizing cholesterol.

Intermediate

• Eat small to medium size meals 5-6 times a day.
• Eat whole grain carbohydrates, fruits, vegetables, and lean meats.
• Eat a variety of protein sources to keep levels of specific amino acids high to promote growth/ recovery.
• The Glycemic Index is a great guide for choosing which carbohydrates to eat.
• Eat a meal consisting of high carbohydrates, medium protein, and low fat 2 hours prior to exercise.
• 15- 30 minutes prior to exercise consume a small amount of simple carbohydrates.
• About an hour after training consume a protein shake high in simple carbohydrates, high in protein, low in fat to speed recovery and replenish glycogen stores in muscle tissue. The reason for the delay post exercise is to prevent the simple carbohydrates from interfering with the functions of growth hormone being produced from weight training.
• Depending on your fitness goals, every 4 or 5 days increase (gain mass) or decrease (lose weight) you daily calorie intake by reducing fat or carbohydrates by a few hundred calories. This is done to keep your basal metabolic rate from leveling out.
• Try to consume 26-32g of fiber per day, not only to keep the bowels free of buildup, but also to aid in maintaining blood sugar and help with normalizing cholesterol.

Expert

• Eat 6 or more small to medium size meals per day.
• Eat whole grain carbohydrates, fruits, vegetables, and lean meats.
• Eat a variety of protein sources to keep levels of specific amino acids high to promote growth/ recovery.
• The Glycemic Index is a great guide for choosing which carbohydrates to eat.
• Eat a meal consisting of high carbohydrates, medium protein, and low fat 2 hours prior to exercise.
• 15- 30 minutes prior to exercise consume a small amount of simple carbohydrates.
• Since training sessions are extensive an intra-workout supplement may provide some aid in battling fatigue.
• About an hour after training consume a protein shake high in simple carbohydrates, high in protein, low in fat to speed recovery and replenish glycogen stores in muscle tissue. The reason for the delay post exercise is to prevent the simple carbohydrates from interfering with the functions of growth hormone being produced from weight training.
• Depending on your fitness goals, every 3 or 4 days increase (gain mass) or decrease (lose weight) you daily calorie intake by reducing fat or carbohydrates by a few hundred calories. This is done to keep your basal metabolic rate from leveling out.
• Try to consume 26-32g of fiber per day, not only to keep the bowels free of buildup, but also to aid in maintaining blood sugar and help with normalizing cholesterol.

Recovery

Beginner

• Maintain the usual rest days incorporated into your training regimen.
• No additional days needed until an individual reaches an intermediate level.

Intermediate

• About 4-5 weeks of strict training allow for an extended rest period, around 3-4 days.
• During these days still stay active, but don’t over exert yourself. Go for a hike, or a bike ride. Don’t just sit on the couch, at the very least walk on a treadmill to prevent your metabolic rate from declining. Also this is a time for you to rest mentally, recharge the system.

Expert

• After about 4 weeks of training, take 1 week of light training. This is accomplished by completing the same routine, but at 50-70% of normal weight used.
• This is known as a “deload” period.
• The goal is to accomplish a pump, but not exhaust the tissue.
• Most expert level trainers refuse to take an entire week off, this in my opinion works incredible as an alternative.
• Maintain the same diet regimen throughout the deload period.
• The following week the effect of this strategy will be noticed.

I hope this article sheds some light on some of the issues associated at the different levels of fitness. If anyone would like to contribute to this topic please comment or email me directly. The area of fitness and nutrition is such an ever changing field I welcome any new theories or clinical fact anyone has found. Once again, do not alter any diet or training regimen unless you speak to your health care professional first.

Michael Petrinjak, CFT

Supplemental aids for Weight Loss

Every day we are bombarded by advertisements stating “Lose weight fast!” and “Lost x pounds in 3 weeks!”. Along with these claims are magic results courtesy of Photoshop. This is probably the largest portion of the supplement industry and with that comes the most outrageous claims you will ever come across. In this overwhelming pile of “weight loss aids” there are a few supplements that seem to have great merit in aiding in your fitness goals. Two that I believe are potentially beneficial are L-Carnitine and Conjugated Linoleic Acid (CLA). As always, check with your physician before trying any supplements or making any changes to you activity level or diet. Below is a short list of information pertaining to these supplements:

L-Carnitine:

·         Not an amino acid or Vitamin.

·         Can be taken through the diet in red meats.

·         Derivative of hydroxybutric acid

·         Can be synthesized in the liver or kidneys then stored in muscle tissue (skeletal), heart, and brain.

·         Helps move stored body fat(triglycerides) to bloodstream for the purpose of energy production

·         Transport long-chain fatty acids to a structure in the cell called the mitochondria, the energy producing area.

·         Potential benefits for fat metabolism, long term energy.

·         Potential benefits for cardiovascular health and the treatment of certain diseases.

Conjugated Linoleic Acid (CLA)

·         Modified form of Linoleic Acid

·         Bacteria in your intestinal tract can convert Linoleic Acid to CLA.

·         Can be found in Beef, eggs, poultry, corn oil, and dairy products.

·         Potential fat metabolizing effect, along with possible increase in lean body mass.

·         Possible benefits in preventing certain cancers.

This is just a light overview of these 2 supplements, and there are many more supplements on the market that may be valid for an individual’s fat burning efforts. The ones listed above just seem to have the most merit through experimental evidence and personal experience with clients.

Dosing for these products is varied. For L-Carnitine most companies suggest 1-3g daily, individuals have taken up to 1g pre-exercise in liquid form to aid in energy/fat burning during training. CLA has a dosing of 1-3g daily, taking 1g/ 3 times daily is a common suggestion on products. Studies have shown taking CLA in excess of 3g has no additional benefits.

Even though these products have potential benefits for fat metabolism, there is still no better solution than an active lifestyle combined with a healthy diet. Use these supplements as an aid, not a miracle pill. If anyone has anything to add to the topic of this article please comment of email me, any information will be greatly appreciated.

Michael Petrinjak, CFT

References

1.      “Sports Nutrition, Third Edition” Dan Gastelu MS, MFS Frederick C. Hatfield, PhD

2.      http://www.umm.edu/altmed/articles/carnitine-l-000291.htm

3.      http://www.livestrong.com/article/429953-the-benefits-of-conjugated-linoleic-acid/

The Training Weight Loss Paradox: “I’m working out and dieting, but I keep gaining weight, WHY?!”

Out of all the questions I have come across, this one is the most recurring. I can understand an individual’s dismay after putting in hours in the gym, and eating by a strict diet, only to see the digits on the scale slowly increasing. The scale alone shouldn’t be the single factor to decide your success. It actually can be very misleading as to how your results are progressing. Instead of writing a long essay concerning the details of this topic, I will instead use bullets and highlight some of the main issues. This will help with getting the information across without taking up too much time.

  

• Eating too few times a day, too few calories. This is a very common mistake for individuals. This actually can cause a “Camel-ing” effect in your system, where the body goes into a starvation state. Your metabolism will slow and every bit of caloric intake will be stored. The best strategy is to eat 4-6 small meals, each containing protein, fat, and carbohydrates. Don’t exclude specific macronutrients, but also don’t over indulge.
• Keep up an adequate protein intake. Protein is made up of amino acids, which not only provide the building blocks that aid in the repair/growth of muscle tissue, but also are involved in the many daily processes your body undergoes. More lean mass= more calories burned= less body fat.
• Density. Muscle tissue is much denser than body fat, making it much heavier per square unit. If you are exercising you are promoting lean muscle growth and body fat reduction. Unfortunately you will not lose or gain in the same ratio. This is why using simply weight as a measure of fitness is a bad idea, the weight gained can be due to lean muscle growth, which is exactly what you are looking for.
• Do not use weight as a measure of fitness. Just checking your weight will not give a clear indication of success or failure. Instead use measurements of specific body areas and keep track of your body fat percentage. A good example of areas to track are: torso (Placing your measuring tape slightly above your hipbone), chest, midpoint of thigh, calf, and at your bicep. As your body starts building lean mass and burning fat you will notice redistribution in all these areas. Tracking body fat percentage is another great tool. There are many instruments on the market such as calipers and scales. Concerning the scales please be sure to fully read the instructions for proper procedures on measuring body fat. Simple things as eating a meal prior or being dehydrated can easily throw off the calculations.

I have come across this question numerous times and I apologize for not addressing it in a prior blog. It’s easy to see why individuals would encounter this issue and become frustrated. In actuality they were probably doing very well in their efforts but simply didn’t understand what was going on physiologically in their systems. I hope this information, however short, aids you in your upcoming fitness endeavors. I highly encourage individuals with knowledge in this field to message me or comment on the blog itself. Any insight on this topic is greatly appreciated.

                                          Michael Petrinjak, CFT

L-Glutamine: A Brief Review

I have encountered a large amount of gym-goers who have had questions concerning the free form amino acid L-glutamine. Of all the amino acids, L-glutamine seems to be the most widely used by itself. Hopefully this short article will shed some light on its benefits.

            L-glutamine is a non-essential amino acid, which means the body can produce it as needed.  It can be created by combining glutamic acid, ammonia, and vitamin B-6. In the body ammonia is a fatiguing agent, so its removal in any way is beneficial for any active individual. During exercise the body can lose up to 50% of its muscle glutamine levels, so it is imperative stores are replaced. For the athlete a supplement source of L-glutamine may be needed in order to replenish that degree of glutamine loss. L-glutamine has a range of benefits, a few are listed below:

• Energy source for the brain
• Vital for immune function. If the immune system goes glutamine deficient, it takes glutamine from muscle tissue, thus creating a deficiency there.
• Strong anti-catabolic effect by neutralizing cortisol.
• Role in recovery and healing process.
• Potential growth hormone boosting effects.

L-glutamine is a great amino acid supplement to help boost performance for the athlete. When purchasing glutamine the most common options are pill, powder, or even chewable. For cost effectiveness go with powders, at times you may pay three to four times as much per gram by purchasing other deliveries. Most studies suggest 3-5g of supplemental glutamine, but I have heard of individuals in certain sports taking up to 30 grams daily. Be aware that oversupplementating with glutamine can contribute to ammonia overload, since glutamine may cease to be produced through the bodies pathway. This could result in fatigue while training. Timing on glutamine is pre, intra, and post exercise respectively. Don’t premix your glutamine, a few reports have stated that unbound glutamine can breakdown in water after a short period of time. It’s best to mix and consume immediately.

Hopefully this sheds some light on the supplement L-glutamine. Any questions or concerns feel free to contact me. Good luck on your fitness goals.

Michael Petrinjak, CFT

References

1.      www.bodybuilding.com

2.      “Sports Nutrition, third edition”, Dan Gastelu MS MFS, Frederick C. Hatfield PhD, 2010.

Glycemic Index: The Secret Tool for Success

“Carb” Has somehow become a four letter word in our society. There could be many reasons for this, such as the low carbohydrate diet fad, or the fact that some athletes reduce their carbohydrates prior to competition. Unfortunately the intended result of this action is water reduction, not fat loss. Carbohydrates are not the enemy, in fact they provide a range of benefits for whatever your fitness goals. The issue stems from the types of carbohydrates and quantity consumed. An index has been created that can help with your carbohydrate needs, the glycemic index.

            The glycemic index was created to measure the impact a particular carbohydrate-containing food has on blood sugar, in relation to glucose over a two hour period. Glucose receives a 100 on the scale and all other foods are compared to it. Each scale you come across seems to have a few variations, but are still within a similar range. Some of the more complete scales will include a food item along with different preparation methods, such as steamed or boiled. Pay special attention to this because preparation can alter its glycemic index greatly.

            Using the glycemic index is easy as long as you understand the correct range to look for on the foods you will be consuming. The ranges are as follows:

70+ : High : Avoid these foods

56 – 69 : Medium : Avoid when possible

55 and under : Low : Choose these foods

As you can see it’s very easy to understand. There are some special situations where foods other than the low GI are beneficial. One of these instances occurs immediately before or during your workouts. At these times High GI foods are preferable due to the fact that exercise will reduce blood sure and quick replenishment will benefit the individual greatly. A good example of this would be “Gatorade”.

Why choose Low GI foods? There are very technical answers to this but the easiest answer is Low GI foods allow a steady release of insulin which helps promote sustained energy. Another benefit is that if blood sugar raises too high too quickly a large release of insulin is the result. This can cause immediate storage of the sugars to fat, along with fatigue due to the sudden decrease in blood sugar levels. I have been following the glycemic index for the past year and have noticed great results in the gym, along with sustained energy throughout the day. A word of caution though, before changing your diet in any way be sure to consult with your physician.

Michael Petrinjak, CFT