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

Dieting and Fat Burners: A Basic Review

It’s that time of year when countless individuals flock to their local gyms to get started on their health and fitness goals. Also advertisers will begin bombarding all of us with promises of miracle supplements. They prey on the uninformed consumer, and the lack of involvement of the FDA causes the claims they make to become out of control. Like many other areas, becoming an informed consumer is your best option when considering a weight loss program. The following are a few tips when choosing your strategy for health and wellness.

 

Dieting

 

• Avoid Fad Diets
• Any dieting strategy that suggests the complete removal of a specific macronutrient, Carbohydrates or Fat specifically.
• Any diet that suggests taking a specific meal replacement multiple times a day in place of food. (Replacing one meal is acceptable)
• “48 hour miracle diets” these are starvation diets that only remove water temporarily.
• Basically any diet that has a trademarked name

 

• Dieting Tips and Strategies
• Eat all 3 macronutrients (Protein, Carbohydrates, and Fat). The body works most efficiently with all 3 present, the fat burning process actually requires carbohydrates to operate effectively.
• Base the size of your meals on your time of activity. Always eat a large breakfast, and a large meal 2-3 hours prior to exercise to fuel your workouts, and then taper down your calories the rest of the day.
• Eat fibers and proteins first in your meals, then carbohydrates. Both are dense and take up a great amount of space, providing a sense of fullness.
• BMR (Basal Metabolic Rate) this is your body’s metabolic rate. The higher it is the more calories you burn. Keeping your BMR high is crucial to your fat burning goals. Stay active and fluctuate your calorie intake, on your training days consume a set amount of calories, and then drop your calorie intake slightly on your rest days.
• Eat 4-6 meals per day. This will keep your metabolism ramped up. Eating just 1-2 meals will wreck your metabolism and you may end actually gaining weight.
• Consult with a licensed professional, some random man/woman at the gym is NOT a professional.

 

Fat Burning Supplements

 

• This time of year the market will be flooded with miracle supplements, and almost all of them will be useless to your goals. There is hope though, a few supplements have been known for years to be effective for potential fat burning. Most are fairly inexpensive and readily available. A few of them are below:
• L-Carnitine: an amino acid that is supposed to be involved “fat transport”. It’s supposed to act as transportation for fats to a specific area of the cell called the mitochondria, where the fat is utilized to produce energy for the body. This supplement has been know for years and seems worth your hard earned money. I suggest the liquid form for convenience of dosage size and absorption. I suggest taking a serving 2x daily, preferably with morning and afternoon meals (or pre exercise).
• CLA (Conjugated Linoleic Acid): An essential oil with multiple studies showing benefits for fat burning along with promoting lean body mass. Its actual action in the system is still under debate, but the laundry list of studies support it as an effective supplement. Most companies suggest 1000mg or more up to 3x daily, with each meal.
• Coleus Forskohlii: A rather new herb, but initial studies show great promise. This herb is supposed to promote release of stored fat into the bloodstream, potentially to be processed and burned. Even though it is very young compared to the two previous supplements, I see great promise with this strange named herb.

 

Hopefully this short review will help in your health and fitness goals this upcoming year. Just remember, there are no miracle products, and an informed consumer will always be prepared to see through all the garbage coming your way. Good luck!

 

Shopping for Protein: What to look for

I tend to get a lot of questions concerning sub-categories of supplements. I figure since it is the time of year when individuals are considering returning to their health and fitness lifestyles now would be a good time to take a few weeks and explain a few more popular categories. The most popular seems to be protein, so it’s the obvious choice to start this series of articles.

 

Before we get started there are some basics everyone should follow before considering purchasing any supplement:

1. Know what you are buying, be an informed consumer. Do some basic research and understand some of the information associated with the particular supplement.
2. Don’t fall for flashy advertising. Most companies that are advertising heavily are spending little into quality of their products.
3. Buy based on a need, have a reason for purchasing the product. I have heard more times than I can count when I asked “what are you using a supplement for?” I would receive the response “I don’t know, blah blah on tv said it was good” good for what? Buy for a specific reason.
4. Don’t fall for commission-induced jargon from sales representatives. They are looking for $ in their pocket, not for you to get the best product for your money.
5. Talk to an educated professional, they will steer you in the right direction.

 

Now to get into the specifics of protein, I’ll start with generalized information for all proteins and work into each specific type later in this article.

Here are a few tips when comparing proteins:

 

1. Look at ingredient listing to assure the specific protein is listed as the first product.
2. Look at how much protein is supplied per scoop, not by how much is stated on the front of the label. Many companies will state “60g whey protein” but listed on the back as a serving being 3 scoops, not one single scoop.
3. Be sure to look at total fat, sodium, and cholesterol. The amounts of these products vary greatly from product to product.
4. Look at weight of the product, not just the size of the container. Many companies use large containers as a way to get exposure on the shelf.
5. If you want protein, buy just protein. Don’t buy protein with a laundry list of other ingredients. The ingredients are almost always in such small amounts they will produce no beneficial effect, they are added for the flash effect.

 

Now for a brief rundown of proteins for a specific purpose: Post-workout, meal replacement, night time.

 

Post-Workout

 

1. Most common time for protein supplement use.
2. Look for fast digesting/ quick absorbing protein varieties
3. Whey concentrate, isolate. Egg albumin. Both varieties are excellent choices at this time.
4. Be sure to add some carbohydrates to this variety as well to refuel muscle glycogen stores for future workouts.

 

Meal Replacement

 

1. For those looking to replace or add a meal, either during a diet or to get in additional meals during a “mass phase”. Also good for those skipping breakfast due to time constraints.
2. Look for higher calorie (300-500 calories) products.
3. Choose products with a variety of proteins, mixtures including Whey, egg, casein. The differing digestion times will help add to a feeling of fullness for longer periods.
4. Choose products with at least some fiber and a vitamin/mineral profile. These products are supposed to mimic a meal, make sure they contain the same nutrients as a meal would provide.
5. Eat regular meals. DO NOT replace every meal. This will cause a cascade of health issues. If you eat 3 times per day you can replace ONE meal. If you eat 6 meals you can use TWO meal replacements.

 

Night Time

 

1. These products are designed to feed your body nutrients throughout the night.
2. Proteins such as Casein and Soy are excellent for this purpose. For men I would stick with casein since soy does tend to contain phytochemicals associated with hormone balancing. There are many studies stating this is no longer an issue but at this time I would still suggest avoiding soy as a supplement for a man.
3. If some proteins tend to keep you awake due to digestion during the night try a mixture of Whey and casein. The faster digesting Whey may help to alleviate the sleep issues.

 

This is just a very general article concerning proteins, I could get into much more detail but at this time the basics should help many individuals in their decisions on this vast subject. I hope this article was an aid in your health and fitness endeavors.

 

Michael Petrinjak CFT

Recovery: Equally as Important as Training

I know for a lot of individuals, including myself, the easiest way to make health and fitness a part of your life is to make it a habit. Getting into a set daily routine greatly increases your chances of sticking with a program. As you get settled into your routine you will notice that missing a day leaves you feeling lazy. It’s a great motivator to continue training, but it does come with its setbacks. Eventually the drive to workout can exceed the body’s ability to recover. Causing overtraining to occur, which can result in a list of issues. The solution is to schedule rest days to allow the body to catch up. The following is a list of suggested training schedules and example rest periods:

 

1. Training 3 days a week
1. Train 1 day on, 1 day off (MWF with T TH and weekend off)
2. Increase calorie intake on your training days, and maintain normal intakes on off days.
3. No additional rest days needed

 

2. Training 4-5 days a week
1. 4 days- train 2 days with 1 day off in between (MT, with W off, THF, with weekend off)
2. 5 days- train 2 days with 1 day off, followed by 3 days with one day being compound exercises (Walking lunges, deadlifts, etc)
3. Boost calories (Cheat day) following the workout including the largest muscle groups (typically legs)

 

Why can rest days help? Here are the reasons:

 

·         It takes 48+ hours to restore carbohydrates stores to tissue. Adequate stores replenished equal better strength, endurance, and explosive power

·         Hormone production. Overtraining can seriously fatigue the system, reducing production of key hormones. This can wreck havoc with your gains.

·         Give your connective tissue a break. Let the body repair the wear and tear from your vigorous workouts. Allow inflammation to reduce, give the body time to remove waste products such as lactic acid from tissue.

·         Mental break. Training day in and day out can also affect you mentally. Take a break, allow yourself to relax a bit. Keep the stress to a minimum and prepare for the next bout of workouts.

 

 

Signs of overtraining: keep an eye out

 

• Heavy fatigue
• Loss of appetite
• Feeling “stressed” at all times
• Depression
• Insomnia

 

These are just a few of the symptoms associated with overtraining. They all end with the same result: less effective training sessions and a reduction in your results.

 

      Remember, your body is like an effective machine, perfectly designed for the purpose but it requires some time off for maintenance. Staying with a health and fitness program is key, but don’t overdo it, allow some time to let the body recharge for the next great workout. Keep in mind as well, an off day doesn’t mean sitting in front of the couch watching television all day. Stay active, go for a light bike ride or jog, catch up on some yard work you have been putting off. Just take it easy and enjoy yourself a bit if you can.

 

Michael Petrinjak CFT