The Most Dangerous Piece of Equipment in the Gym: The Scale.

For many individuals, a trip to the gym involves a decent workout followed by a trip to the scale for their daily weigh in. At that moment their attitude for the next few hours is determined by where that number levels off. Gained 2 pounds? Lost 2 pounds? Hooray! Oh no! That single outcome can either make or break your motivation. Bodyweight without any other statistical consideration means absolutely nothing, but using it will cause havoc to you healthy lifestyle. The following article explains why it is best to avoid the scale at the gym and also provides some suggestions for better progress analysis.

 

Reasons to Avoid the Scale

 

• Poor judge of actual weight gain/loss. The scale does one thing: weigh whatever you set on it. There is no consideration of the composition of the individual. Muscle is much denser than fat, and which in turn means that it weighs more. Many individuals who start a diet and training program will actually weigh more than when they started due to stimulating lean muscle growth. Muscle has a calorie debt to maintain it, meaning the more muscle, the more calories you consume and the more fat you will burn. The scale will only show that you are getting heavier, when in fact you are becoming a more and more efficient fat burning factory.
• Frequent weigh-ins can affect your mental state. Weighing yourself day in and day out and seeing little or no change will frustrate just about anyone. The body will only make water retention changes day by day; there is no point to weigh yourself more than once a week at the most. At that point you can start to see some small variations. Stay away from the scale and focus more on training and diet formulation.
• Poor accuracy: Many gyms offer a scale for members to use. Over time these scales will require recalibration to maintain correct data. Most gyms never calibrate and the scale slip further and further off the correct mark. If you are curious how far a scale is off, place a 25 pound weight on a scale and see what the reading displays.
• Other variables: How much clothing you are wearing while weighing yourself, water retention, even the time of day can affect the outcome.

 

 

Alternative Methods

 

• Body fat percent. Many scales on the market now have a body fat measurement device built in. This device uses a small electrical impulse to calculate you total body fat percent. Fairly accurate and extremely simple to use, it gives you a better judge of your progress. Be sure to follow the instructions of each device exactly. I use this method myself. Once a week I use the device upon waking after using the restroom. I record the results on a table each week so I can look back and track the ongoing progress. Also if I see any negative correlations I can make adjustments to diet and/or training to get things back on track. There are many other ways to check body fat, but the scales with the body fat option are by far the easiest method.
• Measurements: Use a measuring tape and measure chest, waist, thigh, bicep, and calf. Conduct measurements once a month and compare results. For most individuals I have had use this method they almost always decrease in waist while increasing in the other areas. This is a very cheap and accurate method to track results.
• Performance: Chart your exercises, weight used, and reps completed. Each week review and adjust to keep things challenging. At the end of each month review your progress and see where you have improved. Seeing the weights increase over a month’s time is a great motivator.
• Personal feel: You should ask yourself how you are feeling. With starting a health and fitness regimen comes pain, sweat, and more pain. You shouldn’t feel miserable either. At the end of your workout you should feel tired but in a good state of mind. You want to push your body to its fullest capability, but not the point where you are being detrimental to your health or your results. This lifestyle change should be a healthy and enjoyable experience, but you should always push towards the next goal.

 

After observing individuals at the gym, and seeing how many use the weight scale day in and day out, I felt it was necessary to address this issue. Weight as a measure of fitness is fine as long as you are using it along with one of the other techniques listed above. The more variables you use, the more accurate your progress can be calculated. Motivation can be hard to come by at times, don’t add further aggravation by jumping on the scale daily. Good luck on all of your health and fitness goals.

 

 

 

Michael Petrinjak, CFT

Evolve Training Systems

www.Evolvets.com

MPetrinjak@evolvets.com

Common Mistakes of Men and Women during their Fitness Programs

As I think back over my own training history, I almost cringe at some of the choices I have made due to misinformation and listening to the “big guy” at the gym. On a daily basis I see and hear erroneous information being used and tossed around in magazines, online fitness sites, even by some trainers at gyms. Honestly, much of it is due to a lack of real information. As a trainer, I always strive to find the scientifically qualified strategies for a more effective health and fitness lifestyle. The following article details a few mistakes I commonly see men and women making with their efforts to be healthier. This is by no means a complete list, if I have missed any I encourage you to comment below.

 

Common Mistakes for women

 

1. Too much cardio: A big habit I have noticed from women is a long workout consisting of rotating from cardio equipment to cardio equipment over a 1-2 hour period. This is probably the number 1 mistake I see. This much cardio is not only a detriment, but will also impede any progress you are trying to develop. Instead keep it short, difficult, and effective. Do cardio 3-4 times per week for 15-20 minutes at a challenging pace, this will help spare your lean muscle but also will aid in giving you that toned look you are looking for.
2. Too few calories: I don’t know how many times I have had a female client come in for a session and tell me “I haven’t eaten today.” I understand why this happens due to some of the companies who are marketing “diet programs” for women. Calories are not the enemy, get the junk out and eat a diet rich in whole foods. Every meal should consist of a protein, complex and simple carbohydrate source, as well as some fats. The average women should be eating 3-4 meals a day. Work with your body’s processes, not against them.
3. No Weight Training: “I don’t want to bulk up” I believe I have heard this more than hundred times. If you are coming into the gym just to do cardio, you are doing it wrong, period. Not only does weight resistance training promote more fat burning than cardio, it aids in bone density, stronger connective tissue and joints, and promotes lean muscle gains. More lean mass equals more fat burning, 24 hours a day.
4. Using minimal weight resistance over long rep ranges: I see this very often, pick up a 3lb dumbbell and execute a movement for 20-50 reps. Now I commend the individual for actually doing weight resistance training, but this style will not promote the best results. Best rep ranges for muscle hypertrophy(muscle growth) are usually between 8-12 reps per set, even up to 15 reps. Use an adequate amount of resistance, but never at the expense of Range of Motion(ROM) or proper technique. Trust me, you won’t get “Bulky” and the results will be apparent in a short period of time.
5. Setting unrealistic goals: I blame most of this on the health and fitness industry. With the magic of programs like Photoshop individuals can just take this little pill and go from obese to ripped to shreds in just a few weeks. Many of the before and after photos for these advertisements are done on the same day, and altered through various programs to show ridiculous results. Unfortunately, this causes individuals to head to fitness centers with wild ideas of huge results in just a few weeks. It doesn’t happen that way. It is never a sprint, but more like a marathon. Make smaller, attainable goals each month. For example, try to reduce your body fat 2-3% over the next 4 weeks, or make a goal to add a few more levels of difficulty to the cardio equipment. Small goals over a longer period equal results, plus the smaller, more frequent rewards of success will keep you hungry and focused to achieve over the upcoming months.
6. Getting into a rut: I think we all have done this, build a training program and do the same exercises with the same weights over years and years. Your results come from surprising the system and forcing it to react. Write down your weights for each exercise, evaluate how you do each day and make adjustments based on how you feel. Switch up exercises every few months. The changes will keep things fresh and will help avoid the drudgery of the same workout.

 

 

Common Mistakes for Men

 

1. Too Little/ No Cardio: To most guys cardio is a drudgery that will take a back seat to weight training any day. If you want the best results possible, it must be added to some extent to your program. If you are an ectomorph trying to gain mass may be the only exception to the rule. Hit your workout first, and then toss in 15 minutes of high difficulty cardio 3 days a week.
2. Too many Calories: I don’t know how many times I have watched a guy work his way through a 1 hour plus workout only to tell his friend how he’s hitting up some beer and wings later because they are “Bulking Up”. There are guys that constantly complain to me about not seeing results even though they are working out all the time. If you are skipping the scientifically designed diet program to go along with your training, you’re doing it wrong. High calories does not equal big results, great meal selection does. If you are training to gain and you want a “cheat meal” have ONE meal preferably after working your legs. Do not have a cheat day and cheat weekend.
3. Ego Training: This is probably the number one issue for guys. Many want to show off and impress other gym goers by pushing huge amounts of weight on everything they do. If you are throwing away proper technique and range of motion, you’re doing it wrong. If you want results hit weights you can handle at a steady speed, and reach a full stretch at which the muscle trained has to fully contract to return to its starting position. Results don’t come from just pushing weight through half of the motion, but in having to control that weight through the ENTIRE movement. Plus this will allow for better connective tissue durability, resulting in less injuries and more time in the gym doing what you love.
4. Making unrealistic goals: So many guys see the mass monsters in the magazines and always want those kinds of results fast. It never happens fast, those men have trained hard, and eat perfect for years to get where they are at. Make small goals, like 10 more lbs on the bench press, or drop a few percent body fat over the next month. Those little goals will add up and big results will happen due to the time and effort you put in.
5. Getting into a rut: I have trained at the same gym for over 10 years now. My training programs have changed more times than I can count, and I always keep progressing. There are men at the gym that I have known as long as I have been a member there, and they look exactly like they did the first day I stepped into the door. They are doing the same weights, same routine. Your body will not react unless there is something new to react to. Every couple months try something new, shock the system, force it to adapt to the new stimulus. Keep your program evolving and you will see the changes.

 

 

I hope that I was able to cover the most common issues in this short article. I know there are many more and I encourage anyone to comment below on any that I have missed. I hope this information aids in your health and fitness goals!

 

 

Michael Petrinjak, CFT

Evolve Training Systems

www.Evolvets.com

MPetrinjak@evolvets.com

Home or Public Gym?

Should I train at home or go to a public gym? This is a question that everyone in a health and fitness lifestyle has considered. Each option has its own list of pros and cons, and a final decision comes down to each individual’s personal situation. There are a few factors to consider in making your own decision on the matter; the following are a few Pros and Cons for each choice:

 

Home Gym (Pro)

• Location: A home gym has the great benefit of being right at home, ready whenever you are, 24 hours a day, 7 days a week.
• Clean: A home gym is only used by your family, a much more sanitary situation than a public gym.
• Personal touch: It’s your gym, play whatever music you like at whatever volume you like. Arrange all the equipment to your taste. Load up everything with plates without anyone complaining.
• Free of “Judging”: Many individuals when first starting a program tend to have issues with self perception. A home gym eliminates any prying eyes and allows you to focus on your workouts completely.

 

Home Gym (Con)

• Location: Home is usually a place of rest and relaxation, a place to “wind down”. At times it’s harder to get motivated to train at home than it is to get in your vehicle and drive to the gym.
• Limited Equipment: Home gyms can be limited by space and the cost of equipment.
• Repair: Machines require constant maintenance, even if always used properly. Warranties usually handle the cost, but there are limited time ranges and stipulations that could void any benefits it may offer.
• Interaction: Social interaction, both personal and professional, can be just as rewarding as the training itself.

 

Public Gym (Pro)

• Location: A short drive can give you a few moments to mentally prepare yourself for the training session at hand. Allow you to clear out the troubles of the day and begin to focus on something else.
• Price: Most gyms nowadays start out at $10/month with a small signup fee, depending on each gym. You may say in the long run that adds up, but keep in mind purchasing equipment and maintenance of a home gym will be an ongoing situation.
• Variety of Equipment: Most gyms are a shiny Mecca of steel and chrome. Lines of machines, dumbbells, plates, cardio equipment… At times more than an individual can use in an entire week of training sessions. Variety equals growth, and a public gym is definitely king in this area.
• Interaction/Competition: Social interaction, within reason, can be a way to make new business contacts or even learn something new and beneficial for you regimen. Just be sure to avoid any “Broscience”. Training with other individuals creates a sense of subconscious competition, to strive to be better. Many will deny this fact, but we all push a little harder when others are around.

 

Public Gym (Con)

• Location: Some individuals live long distances from their closest gym. Dangerous weather conditions can also limit your habit of training. Many holidays gyms close early, or don’t open at all. Any of these reasons can frustrate many individuals.
• Sanitation: Public gyms can be a Petri dish of bacteria and other pathogens. Any public place can be a nightmare during cold and flu season. Be sure to clean equipment before and after use as well as washing your hands at the conclusion of your training.
• “Rush Hour”: During specific times of the day a gym can spring to life and be loaded with people, making it near impossible to get anything accomplished.
• Social interaction overload: Some individuals come to a gym to socialize only. At times they are impossible to avoid. It may sound rude, but if you can’t get away politely, just walk away. They will find a new target soon enough.

 

 

As I have stated previously, the decision of a home or public gym is completely dependent upon each individual’s personal situation. Whatever the choice, what is important is that you are working towards a healthier, more-fit lifestyle. If anyone has any other reasons for either choice, please comment them below. It just may help sway someone in one direction or the other. See you at the gym!

 

Michael Petrinjak, CFT

Evolve Training Systems

www.Evolvets.com

MPetrinjak@evolvets.com

Shopping the supplement market: What to watch out for

The supplement industry is probably one of the fastest growing, wildly evolving markets out there at the moment. Even someone who is actively researching the market will be quickly overwhelmed by the advances in product design and scientific development. As with any profitable market, you will have legitimate companies attempting to create effective products and other companies just trying to make a quick buck. Being able to decipher from quality products and the rest of the market is key in getting the most for your hard earned money. The following is a quick list of what to watch out for while shopping the markets. Keep in mind there will be occasions where a product fitting one of the following categories will actually be legitimate. These can be pointed out to you by a qualified professional (not a sales representative).

 

The “Laundry List” Products

 

            These are products with an ingredient listing which stretches for miles. Although the original idea of its design had merit, the end result is a product full of ingredients with minimal, ineffective dosages. Also, with such an extensive list of products the occurrence of interactions, within the container over time, increase dramatically. The exception to the rule is multivitamin products. These products will contain a full compliment of vitamin and minerals along with herbs/supplements. Most vitamin/minerals only require small dosages so it is conceivable to create an effective product. Like any other area of supplements there are the good and the bad, speak to a professional to help weed out the right products for you.

 

The “Miracle” Products

 

            These are products that make every beneficial claim under the sun. The claims are usually not set to one specific area, such as joint health, but to multiple unrelated areas. Weight loss is a big one manufacturers like to pin to their products, that’s usually a red flag. What is even worse these products are usually one ingredient and in low dosages. These products usually explode onto the market, peak, and then crash and disappear to allow room for the next miracle product. Just stay away from these products altogether.

 

“Super foods”

 

            This is a term that the supplement industry has tried to splatter over as many products as possible. Super foods are items such as fruits, vegetables, etc. They provide great health benefits at a fairly small amount due to their macronutrient ratios and phytochemicals present. Examples of every day super foods are blueberries, broccoli, and spinach. The term super food tends to be added to “Miracle” products explained above. Unlike other areas of the supplement industry, there do tend to be some pretty decent super food formulas, just be cautious of low dosage supplements explained earlier.

 

Weight loss Supplements

 

            This area is without a doubt the biggest portion of the supplement industry. I think almost everyone at some point has used a product from this area, even I. Because of its immense customer base it is one of the worst offenders when it comes to bad product design. Its almost impossible to suggest what not to look for, but a few good supplements to look for while reviewing over this section are L-Carnitine, CLA(Conjugated Linoleic Acid), Caffeine, Omega-3 oils(as part of the diet), and Lecithin. Best weight loss comes from exercise and a healthy diet (not a fad diet). Commit to a healthy lifestyle, and if you choose, try a few supplemental aids.

 

HgH (Human Growth Hormone) Supplements

 

            This sports supplement area of the industry was in the media recently due to Ray Lewis’ statement of using deer antler velvet during his recovery from injury. From the research I have conducted, deer antler velvet seems to be another ineffective product. It may contain some GH potentiating chemicals, but these products are digested (destroyed) due to the high acidic environment of the stomach. Unfortunately it’s just another marketed item as are many of the HgH products on the market today. There are a few supplements that provide clinical evidence on their ability to elevate GH levels. A few of these supplements are L-Arginine and Mucuna Pruriens (Providing L-Dopa). Usually it’s best to steer clear of this section unless you are being instructed by a qualified professional.

 

            Walking into a supplement retailer and shopping for the right products can be a rather daunting task. Your best option is to become an informed consumer. Be knowledgeable of the products you are looking for, review the labeling and supplemental facts, and be aware if something sounds too good to be true. It is more than likely the case. There are some really great products out there to aid you in whatever goals you have, the problem is digging through all the others to find them. I hope this article helps in any of your future shopping trips.

 

Michael Petrinjak, CFT

Evolve Training Systems

www.Evolvets.com

MPetrinjak@evolvets.com

When Sickness Strikes: Steps to a Speedy Recovery

Probably one of the most aggravating situations to occur during a fitness regimen is falling ill. After months of strict diet and training you are forced off your schedule. Even though every part of you wants to keep pushing on it’s not the best plan of action. If taking time away from your fitness regimen is to occur you want that time away to be as short as possible. The following are a few suggestions to help get you back on track fast.

 

1.     STOP all training

 

Your body’s number one priority is its immune system. If it isn’t at 100% everything else stops until its defenses are back to full capacity. That means no growth or recovery. Strenuous exercise also tends to drop your immune system temporarily. You want your body completely committed to combating whatever pathogen is invading; allow all that energy that was being used for your workouts to be utilized defending your system.

 

2.     Go off your diet/diet supplements

 

At the onset of illness your body is at war, you need to give it every advantage you can. During your dieting your body is at a slightly weakened, catabolic state. Feed your body whatever it craves, but still consume all three macronutrients. Its not often you get to eat whatever you want, enjoy it. Most diet supplements contain caffeine and other supplements that dehydrate your system, most illnesses cause the same issue. We all know that water balance is key in any situation. Plus since your digestive system will more that likely be compromised you may never absorb the products. Save a few servings and wait till you are recovered to begin your regimen again.

 

3.     Do take immune boosting/daily supplements

 

Taking potentially immune boosting herbs such as Echinacea and Elderberry can be a big help, but be aware of their functions. Such herbs work great for short term use, but may have the opposite effect if used for long periods. Continue taking your daily supplements, especially your multivitamin. Your body is under extreme stress when under attack by a pathogen, and its demand for key vitamins/minerals will be high. Colostrum supplementation is also a good idea since many of its benefits stem from its immune support quality.

 

4.     Make good use of your time off

 

Just because you are out of the gym doesn’t mean you have to completely forget about it. Take the time to really evaluate your training and diet. Ask yourself how you feel after your sessions, if the muscles exercised are really feeling like they were worked to peak potential, if the training style you are doing is giving the results you think it should. Review your diet. With the extra time you have it may be a good idea to research a bit and add some more diversity to what you are eating daily. I think everyone at some point has fallen into the rut of eating the same meals all the time. Again, ask yourself how you feel while training. Do you feel energized and strong, or fatigue quickly and weak? These kinds of questions may help you locate and correct mistakes in your diet and macronutrient ratios. With how busy daily life can be, along with adding a health and fitness regimen, we tend to forget about evaluating our efforts. This habit can really hold back your results. Evaluate everything and make the necessary adjustments. Start back to the gym with a fresh routine and diet and see how your body reacts.

 

 

Becoming ill can be as aggravating as an injury, but there are a few ways to give your body the best chance at a speedy recovery. Give your body everything it needs and it will repay you with a shorter time away from your regular schedule.  

 

 

Michael Petrinjak, CFT

Evolve Training Systems

www.Evolvets.com

MPetrinjak@evolvets.com

Macronutrients Explained

Recently a lot of individuals are considering their diets and attempting to design healthier meal options for themselves and their loved ones. One quick search on the internet will give you a range of opinions and ideas, most of them completely misguided and potentially dangerous. Eating healthy shouldn’t be a chore, and with a little information is actually easier than most individuals think. The following information on the macronutrients protein, carbohydrates, and fat hopefully will shed some scientific truths.

 

Carbohydrates 

• NOT the enemy the diet industry tries to portray it as.
• Essential for the proper functioning of the energy cycles involved with burning fat for energy.
• Zero carb diets= water loss, not fat loss.
• Consist of simple/complex carbohydrates
• Majority of your carbohydrate intake should come from complex, with simple only being consumed in breakfast, pre and post exercise.
• The glycemic index is a great tool when choosing what carbohydrates to consume. 55 and under on the scale are your best options.
• Eat fruits and vegetables in their most natural, raw forms. Even freezing can drastically affect its nutrient profile. Ex. Vitamin E is sensitive to colder temperatures, freezing will actually destroy it.
• Consume grains in their least processed forms. The more processing, the higher the glycemic index and a greater potential for storage. Also less processing helps the product retain more of its natural fiber.
• Carbohydrates should be the dominant macronutrient in your diet, when dieting reduce fats first, then simple carbs, and if absolutely necessary, complex carbs.

 

Protein 

• Consume lean meats, but still eat red meat periodically.
• Eat a variety of proteins to avoid potential specific amino acid deficiencies.
• Protein source with every meal. Don’t pile huge amounts in one meal, then almost none the next.
• Proteins can provide a longer sense of fullness due to its prolonged digestion time.
• Do not let protein supplements dominate your diet. Never let supplemental protein exceed 10-20% of your total protein intake.
• Vegetarians: Be sure to eat your plant based proteins in combination to create a complete protein. Ex. Consuming rice with beans to provide a complete amino acid profile.
• Athletes/active individuals: As you increase protein intake due to body demands be sure to add supplemental B-6, it’s a crucial cofactor for amino acid metabolism.

 

Fats 

• Once again, not all fats are bad.
• Consume a diet high in essential fats, while watching intake of saturated fats and cholesterol.
• A majority of the average American diet is already high in Omega-6. Overconsumption of omega-6 has been linked to slowing metabolism, while diets high in omega-3(from fish oil, flax seed oil, etc..) tend to boost metabolism.
• Fats should only consist of 10-20% of calories in your diet.
• When dieting for weight loss, fats should be the first macronutrient to be reduced. 

 

One final note concerning designing your meals, every meal should contain every macronutrient. The body works like a machine and uses each macronutrient for just about every process. Eliminating just one macronutrient forces the body to convert pieces of another into the omitted portion. This leaves the body with a lacking nutrient profile and will heavily dampen the effectiveness of the system. Give your body what it needs and it will repay you in kind. Eat well, be well!

 

 

Michael Petrinjak, CFT

Evolve Training Systems

www.Evolvets.com

MPetrinjak@evolvets.com

Cardio Training: When and Why

I’m fairly certain at this day and age everyone is familiar with cardiovascular training, or “cardio”. It’s an extremely successful tool and should be a part of your fitness program. One of the more popular questions is where do you fit your cardio in your day in relation to your weight training? I plan on keeping this article short and to the point, while still allowing the topic to be significantly discussed.

 

            For most individuals it is always best to do your cardio training AFTER your weight resistance training, and should be no more than 15- 20 minutes in duration. This doesn’t mean your pre-workout warm up jog or walk; this is in reference to your actual cardio training. Please keep in mind Athletes in general and bodybuilders preparing for a show are exempt from this due to a variety of factors. This statement is made to the individual who is considering time and place of his cardio regimen to maximize results in both weight resistance training and cardiovascular performance. The next few paragraphs will explain why.

 

            First, let’s start with muscle fiber varieties. The two categories involved in this discussion are fast twitch and slow twitch fibers. Fast twitch represent powerful, highly recruited, short duration fibers. Their main source for energy production is from carbohydrates, and secondary from fats. They are the main fibers worked during weight resistance training. Slow twitch represent Long duration, lightly recruited, heavily fatigue resistant fibers. They are perfectly designed for “long haul” activities such as many cardio sessions will provide. Even though slow twitch use some carbohydrates for energy, their main source is from fats. At this point you may already see the overlap. Both fibers utilize the same macronutrients for energy, but in different proportions. Both fibers will initially use carbohydrates for energy, but slow twitch fibers are better suited for the use of fats for the duration of the exercise. Fast twitch fibers are better suited using carbohydrates for energy, with fats only being an option after exhaustion of carbohydrates. So in order to utilize the best of both fibers it would make sense to train fast twitch initially when blood sugar is at its peak, then train slow twitch to make its primary energy source the only available, fats.

            This may also be better explained by discussing a noticeable phenomenon known as “The Wall”. Distance runners will commonly refer to a time while they are running of a period where they feel like they hit a wall. They will feel heavily fatigued for a few minutes, then they notice a “second wind” where their energy levels return almost stronger then before. “The Wall” refers to the time when the body has run out of carbohydrates and the small refractory period where energy systems switch to burning fats. The “second wind” is the beginning of the body catching up to the energy demands of the tissue through burning fats. Weight resistance training first will pre-exhaust carbohydrates to allow for the wall to be noticed much sooner into your cardio regimen, thus increasing the overall efficiency of the session.

 

            Please keep in mind as I mentioned earlier, this article was designed to assist an individual in timing their weight resistance and cardio sessions to maximize their potential. When Individuals ask about this topic, this is my opinion with a little actual science added to better get the understanding across. I hope it helps in building your regimens.

 

Michael Petrinjak, CFT

Evolve Training Systems

www.Evolvets.com

MPetrinjak@evolvets.com

Gym Etiquette: “The Spot”

As an individual progresses through their training, there comes a point where the weight amounts on particular exercises may reach a level where safety will become a concern. At this point Proper form and technique is not enough, a “spotter” may be the solution. A spotter is merely a training partner or some other person who assists on your lift to prevent injury, and to help you progress in your goals. It’s a great help, but can also be a great hindrance if you choose someone unfamiliar with the idea. There are quite a few items to consider on both sides, below are a few things to consider:

 

As the “Spot-e”

• Choose an individual appropriate for the exercise and amount of weight you are attempting. If you are going for a 400lb bench press, don’t choose the 120lb person who just started this week.
• Be ambitious, not overzealous. Don’t ask a person to help with a weight amount that is way beyond your physical prowess. Don’t attempt 5 reps when you are unable to do 1. Your spotter is there to help, not to do the weight for you.
• Communicate. Let the spotter know exactly what exercise, how many reps, what style, and whether a “Lift off” is needed.
• Stay focused, and make sure your spotter is focused only on your lift.
• Thank your spotter. They took time out of their training to help yours, a “thank you” goes a long way.
• Don’t be afraid to ask for a spot, most people are more than happy to help. Taking one second to ask for an assist is better than 6-8 weeks of physical therapy.

 

As the “Spotter”

• Be friendly. If someone asks for an assist and you have the time, help out. You never know down the road when you may need help.
• Communicate: Ask what exercise, what style, how many reps, and if a “Lift off” is needed. Know exactly what the individual is doing and how they are doing it.
• Stay focused. Their safety is in your hands. At the moment your attention should only be on them, not the cute girl with the short shorts or the guy roaring during his set. They are relying on you to stay focused on the task, don’t fail them.
• If a person starts to fail on a lift, add enough force of your own to continue a smooth movement. Don’t try to rip the weight up with all your might, this can lead to tears and strains to both parties involved. When finished help guide the weight back to the supports.
• Some people want a spotter to encourage them on during the lift, others want it quiet so they can focus. Just ask and people will let you know what they want.

 

 

The spot can be either a useful tool, or a great hindrance to your results. It all depends on who you choose and how much you communicate with them. Once your lifts reach a certain point don’t be afraid to ask for a little assistance. Not only will you improve your training, but you may make a few friends along the way. Good luck on your health and fitness goals.

 

Michael Petrinjak, CFT

Evolve Training Systems

www.Evolvets.com

MPetrinjak@evolvets.com

Training Styles for Weight Loss (Cutting) and Weight Gain (Bulking)

It seems that when individuals work towards their health and fitness goals they are doing one of two things, either trying to lose body fat or gain mass. Though there are countless sources of information for the diet portion for either of these goals, there is very little available for the actual training techniques themselves. So after a little research and through my own personal experience I have developed a strategy to aid in maximizing your results in either category. It should be noted though that these techniques are designed for an individual that has already been on a steady fitness program for at least a few months, and has already conditioned their system beyond the initial adaptation phase of their training. The areas covered will be Duration (training session length), Intensity (How much you put into each set), and Frequency (How often you are training)

 

Weight Gain (Bulking)

 

• Diet: I’m only going to say a few things on this topic because it is very important, but not the main focus of this article. When attempting to put on mass the theory is pretty easy, eat big, get big, but there is a little science to it as well. Every macronutrient should be pushed up, including fat. You should still try to keep your ratios intact, for effective gains most experts suggest close to a 2:1 ratio of carbohydrates to protein, with fats being around 15-20% of total calories. Just because you’re eating to get big doesn’t mean you just eat everything in sight, still eat a healthy diet and add in a few higher calorie foods. My personal choice is peanut butter or even a little vanilla ice cream after a meal high in fiber. A lot of people make the mistake of eating everything in sight and blowing their ratios completely out of sync, you still want to work with your natural body processes for the best result. Keep your ratios the best you can and the result should be very satisfying.
• Duration: Keep your training duration limited to 45 minutes to 1 hour. Train hard with limited sets and put 100% into those sets.
• Intensity: With the limited sets you want to put everything you have into each one. Be sure to rest completely between each set. Every rep should be completed with correct form, but train at your max potential through your whole workout.
• Frequency: Train hard, rest well. Train one day then take a day of rest, or train 2 days then take 2 days off. With your intensity so high you will be massively depleting your energy stores. Your body requires at least 48 hours to replenish glycogen stores, take the time off and feel the power difference in your workouts.

 

Weight Loss (Cutting)

 

• Diet: The biggest myth you will come across in health and fitness is fad dieting. These will usually tell you to completely remove one macronutrient from your diet to manipulate your system to seem like you’re losing weight. Losing body fat stores can be accomplished once again by macronutrient ratios and training technique. As you begin your weight loss phase slowly start tapering down your carbohydrates and fat, but never, ever reduce your protein. When reducing carbohydrates start by eliminating simple first, and then work into your complex. You will never completely remove carbohydrates. Each meal will still contain all 3 macronutrients, just the ratios will change. Your body works the most efficiently with all 3 present, stick with the technique and you should not only feel better while dieting but the results should come quicker.
• Duration: Longer training, 1 hour or slightly longer. Weight train first, and then do your cardio workout. This will help to deplete your carbohydrates in your system and more quickly get your body into burning fats for energy.
• Intensity: Due to the fact you are reducing carbohydrates, your energy stores will be limited. Train with a higher rep range (8-12 reps) and keep the form and technique perfect. Add one extra set, but cut back your rest periods between each set.
• Frequency: Train often, 5-6 days a week to keep your metabolism in high gear. Still get a day off after 2-3 days of training, but still maintain a light to very light cardio on your day off to keep your metabolism up. Even as light as a fast paced walk for 20-30 minutes, morning and evening should do the trick.

 

These techniques seems to work well for a range of individuals, but the final say when trying anything new is listening to what your body tells you. If something doesn’t feel right make a change and see how everything responds. No two individuals are the same; the best results will come from information and experimentation. If anyone would like to add any information to this article feel free to add a comment below. I hope this information helped in your health and nutrition goals.

 

Michael Petrinjak, CFT

Evolve Training Systems

www.Evolvets.com

MPetrinjak@evolvets.com

Personal Picks of Specific Supplement Areas

Even though this article goes against my normal methods I have decided to name a few specific companies when considering supplements to add to your regimen. My usual strategy is to educate and empower the consumer to make their own decisions, but I am commonly asked which companies to look out for so this article will do just that.

 

Protein

 

When considering protein there are three main categories:

·         Pure protein(Best Choice)

·         Meal Replacements(Good replacement, not as a protein supplement)

·         Weight Gainers(Overpriced and almost all maltodextrin)

 

Pure protein supplements are the most commonly used. They usually contain all whey protein or a small blend of egg, whey, and casein. I almost always suggest this supplement over the other two due to its quality and cost. After reviewing the almost infinite list of protein supplements the two that I found to be the best quality for the price are Dymatize Elite XT and Optimum Nutrition’s 100% Whey. Both offer great servings for the price, Elite XT offers a mix of whey/egg/casein while the latter is a pure whey mix. I wrote a previous article concerning to look for in your protein, I encourage you to read it so you can pick the best protein for you.

 

Pre-workout

 

            The pre-workout market is fast becoming one of the most popular areas of sports nutrition. If you have ever tried one you will quickly know why. Huge energy, endurance, focus… Think of an energy drink gone scientific. Most are truly a marvel of sports science. A short while ago the decision was easy, Jack 3D. Recently though the supplement from geranium known as Dimethylamylamine has come under scrutiny. The new version Jack3D micro has not impressed me, but until I give it a fair test I won’t be including it in this article review. The following is a list of suggested preworkout supplements (Not in any particular order):

• Betancourt Bullnox Androrush
• Great taste, easy mixing
• Ramping style technology where the product elevates as time passes during your workout
• Testosterone support formula. Great to be used when taking other testosterone support supplements. Limit usage to 6-8 weeks.

 

 

• Cellucor C-4
• Small serving size, highly concentrated.
• Great energy, focus, and that beta alanine tingle.
• Competitive pricing to other pre-workout supplements
• Great taste

 

• Optimum Nutrition PRE
• Newly arrived
• Extreme potency, 1 serving usually equivalent to 2 servings of most competitors
• Great energy, focus, endurance.
• Well designed product and a great start to optimum’s advance into this market

 

 

***** Note: This is only suggestions based of personal experience and after reviewing product information. Every individual has a unique system and their effects from each product will differ.

 

 

Weight Loss

 

            This is probably the biggest and most high advertised area of supplements. Unfortunately 99% of it is complete trash. The other day I saw a commercial where a woman claimed to lose 32 lbs in two weeks taking a supplement, it’s completely ridiculous. There are legitimate supplements to aid in fat burning such as L-Carnitine and CLA, but they are overshadowed by all the flashy bottles and advertising of the next miracle drug. Though I usually skip this area of the market, I wouldn’t be a professional if I ignored any area of my science. After review I have found one supplement that I could suggest if asked for a weight loss formula. That product is Muscletech’s Hydroxycut hardcore elite. It does contain a fairly well made blend of weight loss/ fat burning supplements. Just be wary of the caffeine content per capsule.

 

 

            As I stated earlier, I have never been one to suggest specific companies. I would much rather educate individuals. A very dangerous thing is an informed consumer. I wish you luck in your health and fitness goals.

 

 

Michael Petrinjak CFT

Evolve Training Systems

MPetrinjak@evolvets.com