Bootcamps have become quite popular recently as a fitness trend. There are many reasons why. It provides group support, variety, and most importantly at a low cost. Because many people workout together, costs are low yet you can exercise frequently which most people need for accountability, motivation, and results.

There is much concern, however, regarding it’s effectiveness and more importantly the injury risks. In fact, in my work with patients at Orthopaedics Plus Physical Therapy, I see many people who are referred to me due to injuries sustained from bootcamps. Others have been working out in bootcamps for months, and although they can run farther than when they started, or do more “pushups” (in quotes because what many consider to be pushups are far from proper execution of real pushups), many haven’t achieved their body fat reduction goals.

So are fitness bootcamps inherently flawed as an option to get fit, or  are they  a great option – just executed poorly? First lets explore a little bit into what is a fitness bootcamp.

REAL Bootcamp

Let’s be clear – I don’t care what fitness company is putting on a bootcamp, or what former Navy SEAL is running it, you aren’t in bootcamp unless you are enlisting in the Armed services. So please don’t harbor any delusions that you are experiencing a fraction of the physical and mental stress imposed upon the brave souls preparing to defend our country in battle. Another great indication is that: you aren’t waring a uniform, sporting a new buzz cut, aren’t wearing – BOOTS,  and you aren’t camping anywhere.  You are just trying to get more healthy, which is still a noble pursuit, but different. “Bootcamp” is just a catchy term that has stuck in the fitness world. Accordingly, I will reluctantly keep using the term, but will qualify it as “Fitness Bootcamp”. Now I feel much better!

Injury Rates in Real Bootcamp

Although no studies have yet investigated injury rates in fitness bootcamps, they have been investigated amongst military recruits. A pentagon study looking at injury rates for bootcamps from 2004 to 2010 revealed that injury rates were as high as 28%! These were in young men and women who were in good shape, but where also training quite intensely. This has been such a problem that the marines have drastically changed their training, and have spent millions on proper training facilities and enlisting the help of athletic trainers to reduce injury rates.

Yet I find it absurd how Fitness Bootcamp instructors try to emulate the old school military bootcamp. The notion that former jocks, desk jockeys, sedentary housewives and weekend warriors alike are encouraged to train like the young military recruit preparing for battle is a recipe for disaster.

Real bootcamp is quite risky and is designed for a completely different result than someone who is not pursuing military service. Failing to realize this is a prescription for injury

The problem with Fitness Bootcamps

Below are a few of the problems of bootcamps:

• Injuries. Getting results and feeling better is the goal, not making orthopedists rich.
• Demeaning instructors who yell and scream to “motivate”. This might work for disobedient dogs, but not for self respecting people

•  Not scaling the workout: this refers to progressing and regressing an exercise.
•  Limited emphasis on teaching: Learning proper exercise performance yields better results and less risk
•  Not assessing the individual: Failing to determine unique needs and modifying accordingly causes injury and sacrifices results.

So there are clearly some issues with bootcamps. But what about the benefits?

Benefits of Bootcamps

•  Social support and comradery: These are proven factors for fitness success.
•  Costs: certainly this is more affordable
• Structure: Having a consistent time and plan can make “negotiating” your workout less likely.
• Variety: Bootcamps require the use of some non-traditional and creative exercises, which can invite a welcomed change.

So Can Fitness Bootcamps Work For You?

The big challenge is how can  you take the benefits of bootcamps but eliminate the negatives. Is this even possible? I have been discussing this issues at length with my most trusted colleagues, and based on what the team at Spectrum has come up with, it is possible under the right conditions. So here are the two main components to getting it done:

1. Experts Skilled in Scaling the workout

Scaling the workout simply refers to changing an exercise by making it harder or easier. Scaling requires the qualities of an expert trainer: one who is skilled in planning, assessing, and creative in quickly prescribing the appropriate progression or regression of an exercise “on the fly”.

Designing exercise programs is a lot like calling plays in a football game. You might come up to the line with a planned play, but you might need to change it at the last minute when you see what the defense is showing you. Th best quarterbacks know how to recognize this, and how to modify the game plan.

Similarly, great trainers come into a clients workout session with a game plan, and have the skill to quickly recognize and modify it if the client’s status changes or presents differently than expected.

Less skilled trainers forge ahead, not changing the plan, and expect all clients to follow along. If not, they are deemed undisciplined and chastised.

So the ability to walk in with a great game plan, recognized when to change it, then scale it by making it more or less challenging based on a client’s needs is critical. Not being able to scale a workout is a major reason why injuries happen.

2. Experts Skilled in Effective Teaching:

Yelling platitudes or insulting people isn’t motivating or teaching. Most people need empowerment to succeed. They need constructive feedback and perspective. We do this every day in the clinic and the studio helping people rehab or transform their bodies. This is certainly something we could extend to a group.

Teaching assures proper performance and compliance. With the proper format, focusing on teaching the proper performance of appropriate exercises will get great results versus mindlessly herding people from one sloppily performed activity to the next.

Is Bootcamp Right For You?

Clearly a “Fitness Bootcamp” option can work if the above components are fulfilled. Indeed it would be a rare feat to accomplish, but I’ve determined that if anyone can do it, the team at Spectrum is best suited to run a successful “bootcamp”.

The bigger issue is whether a bootcamp is right for you. No matter how well it is deigned, there simply may be some who are not a good fit. The questions below might help you determine if a “Fitness Bootcamp” option is right for you:

1.  Do you strongly prefer one-to-one instruction and have failed at group approaches?
2.  Are you incredibly shy and don’t like to ask questions in a group?
3.  Do you have very unique needs? (i.e. want to compete in a unique sport event, have an injury that has not been properly assessed and managed, have a cardiac condition that requires constant monitoring, are very distracted in group settings?)

If you said yes to the above issues, than fitness Bootcamps might not be for you. Not sure if they are right for you? You can always request a consultation with us, and we can help you determine if that is a good option or not.

Will Spectrum Offer a Fitness Bootcamp?

We are looking at the logistics, and right now it seems that we will! But I’m pretty sure we won’t be calling it a “bootcamp”.

In the meantime, stay tuned for announcements about this exciting new option to transform your fitness with the leading experts in health and wellness!

As you can see from the winter group results, we had yet another successful Body Balance Challenge resulting is significant transformations.

Here are the winners of the 2011 winter BBC:

2nd Runner Up: Corey Collins – winner of a 2 month supply of Prograde EFA icon (omega 3) Krill oil

The results:

“What is most enjoyable about the BBC program is that it works! My increase in energy and decrease in clothing size is a joy. I have a game plan now.  I am no longer fighting myself along the way; I am incorporating changes I believe in and have seen first hand to be legit. Advice for those considering BBC?  Put it all on the table.  Issues, worries, concerns, frustrations.   It is proven that the lifestyle of BBC works.  Decide to do the work and enjoy your journey!”

1rst Runner Up: Tim Ewing – winner of 4 one-to-one personal training sessions

The results:

Grand Champion: Jacquie Millette! Jacquie won $700!

Her results:

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Abs and Lower Back Pain

Think preventing back problems is all about strong abs, sit-ups, and
crunches? Think again!

Very few people know what exercises can help address factors that cause back
pain. Even less realize that not only are the most common abdominal
exercises not only ineffective, but also reproduce the actual mechanism of
spine damage! Yes, the most common abdominal exercises can cause back pain!
Check out this video where I explain how this can be.

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MB Pullovers

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Ball Plank

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Proper Ab Exercieses

Here are some examples of abdominal exercises that challenge the anterior core musculature in a way that facilitates neutral spine (not the dangerous flexed spine). Furthermore, these exercises are mostly isometric, which better corresponds to the function of the abdominal musculature.
Proper Ab Exercises Continued…

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How Fat is Burned

There are many fads and misconceptions about fat loss that can derail us
from finding out what really works to lose body fat. However, when you
understand the basic physiologoy of fat loss, it becomes much clearer, and
you will finally see results. Even better, you won’t be fooled again by the
hype and pseudo gurus. So if you want the straight facts about how fat is
burned, in plain English (or at least as plain and physiology can be) check
out this video. Special thanks to Lyle McDonald, Kinesiologisy and author,
who has influence my thinking on fat loss.

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Lose the cardio, lose the fat?

Just the other day, Jim Karas, personal trainer, dropped a bomb on the health and fitness world with his formal denouncement of “cardio” for weight loss. While promoting his new book, Lose the Cardio, Lose the Fat, on Good Morning America, Karas challenged the conventional wisdom that cardio training is the key solution to weight loss.

Rather than provide a clear solution backed by logic, evidence, and experience, Karas instead contributed to the murkiness that clouds most people’s understanding of effective weight loss.

I agree with the general premise of Karas’ claim. However, I have two big problems with how be delivered and defended his message. Understanding these two issues will take you one step closer to learning about truly effective weight loss strategies, and allow you to better understand whether the information you hear is the real deal, or just more garbage.

First, Karas makes a claim that will certainly create a buzz, but fails to come clean with defining the term at the center of the debate, “cardio”. And this is a big deal. You see, most people associate cardio with using the treadmill, bike, elliptical trainer, or a step class for 40-60 minutes at a steady pace.

But this doesn’t make any sense! Cardio literally refers to the heart. Muscles need blood, and high amounts of it, to transport oxygen and other nutrients essential for work. And the heart is responsible for pumping the blood. So an increased heart rate means that you are working the heart, right?

Do you think your heart has any idea if you are on a bike, swinging a sledgehammer, or performing squats? All it knows is that it needs to pump to supply working muscles with blood. So resistance training is cardio. Take your pulse after 3 sets of squats alternating with 3 sets of chin-ups. That ticker is really kicking! And some resistance training can be more intense than riding an elliptical trainer.

So when Dr Weil, an exercise physiologist, and Karas are debating about the importance of cardio for weight loss, the more logical argument would have been to first determine what to they mean by “cardio”. The real debate is not about how effective cardio is, but what role does resistance training (high intensity, long rest, or lower intensity, low rest) play versus low intensity, long duration aerobic training (what the term cardio implies). The answer to this is clear: resistance training is more effective for fat loss than this form of “cardio” training.

Unfortunately, Karas does not make this distinction, probably because it would ruin his marketing hook.

Here’s the second big problem: Dr Weil stated the Karas had no evidence to support his claim that cardio was ineffective for fat loss. Karas merely resorted to his success with clients, and his own personal experience. The problem here is that there IS strong evidence showing that prolonged, low intensity “cardio” is less effective than weight training and/or high intensity interval training (HIIT). And there is even some evidene to suggest that prolonged low intensity “cardio” is not effective for weight loss. Many studies depict that not only are HIIT and weight training more effective, but they also require less time and frequency! Less work, better results! One major caveat: it is much more difficult work, and it’s more complex. There’s always a catch!

So why did this issue have to get so complicated? Well, many exercise physiologists don’t make there living based on the results they provide for clients. And Mr. Karas, well he likely gets results for many, but he is more of a marketing expert with in the trenches experience in the fitness industry, and no formal education pertaining to health or fitness. Professionals need both academia and real world experience to qualify as experts. Absolutes (no carbs, no fat, not cardio, etc) are rarely true, and there are always circumstances that dictate why one option may be appropriate for some, and not for others. A professional comes clean about these distinctions, rather than hide them to sell a more digestible message.

Tips for Successful Weight Loss

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• Identify what is holding you back.
  We all know that losing body fat will improve your function, prevent disease, and help you look and feel better. But what is standing in your way? For most, it is the lack of time, not knowing what to do and how to do it, or having injuries and medical conditions that can make exercising painful. The sooner you figure out what is getting in your way, and how to address it, the sooner you will find an effective weight loss strategy that works for you.
• Track what you eat.
  A nutrition log is the first step in improving your diet. Here’s how to do it: record what you eat, how much, and when you eat. You or a professional will be able to spot patterns and food choices that may need to be modified.
• Learn to identify proper food choices:
  Fat, Carbs, or Protein are not “bad”. Rather, there are types of all three macronutrients that are good, and in fact essential for our health. The key to eating healthy is to distinguish what are the good macronutrients, and what are the ones to limit. Accordingly, you must read labels. Consider the following for example:
  

  Macronutrients	Eat more often	Eat very limited amounts
  Protein	Chicken and turkey breasts, egg whites, sea food, some plant sources, some dairy sources	Most ground meats, marbleized red meats, bacon, sausage
  Carbs	Fibrous Vegetables, fruit, some starches (sweet potatoes, long-grain brown rice, oatmeal)	Most starchy carbs, foods and drinks with added sugar (avoid “high fructose corn syrup”)
  Fat	Nuts (almonds, walnuts), flax seed, olive oil, cold water fish (salmon, cod),	Animal fats (avoid “hydrogenated or partially hydrogenated anything)

• Eat Smaller Meals More Frequently:
  Doing so will keep blood sugar levels from spiking, yielding more energy throughout the day. It will also curb appetite, and promote more calorie expenditure and less fat storage.
• Choose Whole foods versus liquid or processed options:
  Eating more processed or liquid forms of food tends to limit the thermic effect of food. This refers to how much calorie expenditure occurs from simply breaking down the food you eat. In fact, an estimates 10-20% of the calories you burn each day are related to the thermic effect of food. So, if you choose whole foods, you will burn more calories just by eating!
• Combine Macronutrients:
  Various foods are converted into a usable form by the body at a quicker rate than others. Simple carbs are an example. While this may be good right after a workout when your muscles are starving for energy, it is bad for the rest of the day, because if the immediate energy from the food isn’t needed, it gets stored- as fat! However, combining macronutrients by eating carbs with proteins and healthy fats tends to slow down the energy release, as well as make you feel more satisfied. So try to eat meals containing components of all macronutrients.
• Include resistance training.
  Metabolism is directly related to the amount of muscle you have. The more muscle, the higher your metabolism, which means you will burn more calories. While an increase in muscle mass may be desired or necessary for some, for others it is essential that they maintain their muscle when trying to lose weight. This is especially important if you are reducing your caloric intake. Resistance training is the only way to build or maintain muscle. Those who perform resistance training are more effective in losing fat than those who do not.
• Limit isolation and machine resistance training.
  The more muscle you use, the more calories you burn. You can use more muscle in less time while avoiding muscle imbalances by focusing on bodyweight, free weight, cable or band resistance with multi-joint compound movements for the best results.
• Do moderate amounts of aerobic training:
  Excessive reliance on long duration, low intensity aerobics is one of the most common pitfalls weight loss seekers fall victim to. It takes too much time, is relatively ineffective, and is often responsible for overuse injuries, especially in beginners.
• Include high intensity interval training.
  Alternating between periods of short, high intensity exercise and low intensity exercise has been shown to be superior for fat loss than aerobics or diet alone. In fact, it takes less time, is infinitely variable, and can cause a period of elevated calorie expenditure for 36 hours after exercise.
• Don’t be insane:
  Albert Einstein defines insanity as doing the same thing over and over and expecting different results. As far as exercise is concerned, I couldn’t agree more! You must change what you are doing over time to continue to progress. This means choosing different exercises, different weights, changing sets and reps, etc. Change, however, must be logically planned, not haphazard and chaotic, to be effective and avoid injury.
• Don’t neglect recovery.
  Optimizing sleep, stress, and rest (between sets, exercises, or gym sessions) is critical to achieve weight loss success. Neglecting proper recovery will sabotage your hard work in the gym, and is one of the most common factors to address for those having difficulty losing weight.
• Take care of aches and pains.
  It is hard to exercise when you are laid up with an injury! Be sure you learn proper exercise technique, exercise selection, and progression designed to address your unique needs.
• Seek Professional guidance.
  You need a professional to strategically combine all the factors required for fat loss into a program designed just for you. Proper execution, accountability, and modification of the strategy as needed are the real secrets to real-world fat loss.

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Be sure to sign up for our FREE, information packed newsletter, Expert Fitness Solutions. Feel free to contact Michael Stare DPT, CSCS to subscribe or for further information at mike@spectrumfit.net or 978-927-2065.

Michael is a Doctor of Physical Therapy and a Certified Strength and Conditioning Specialist. He is the Director of Spectrum Fitness Consulting, and also practices Physical Therapy with Orthopaedics Plus. Both are located at 100 Cummings Center, Suite 121Q, in Beverly.

Does Personal training work?

Knowing that I am a fitness professional, you might be inclined to think that I’m an exercise guy. That I’m married to the notion that all life’s problems are prevented and cured by exercise. That the path to all that is good runs through a gym filled with iron, free space to move, and knowledgeable professionals to guide you along.

The truth is, I’m not an “exercise guy”. Nor and I a nutrition guy, a rehab guy, or an interval guy.

Rather, I’m a results guy, and secondarily a research guy and real world guy. That means I follow what works, what is substantiate by the rigors of the scientific method, and it’s application to the real world – (the one which in which you have to figure out how to sleep, attend to your family, work, community, and social obligations, and don’t forget some time to exercise, prepare nutritious meals, and have some downtime for mental health!).

So if there was a preponderance of evidence supporting guzzling whisky while hanging upside down for positively affecting just about every aspect of human functioning, well then, I’d be a operating a Jack Daniel’s distillery and selling inversion tables. You could then call me an “inverted whisky guy”.

Coming back from the absurd , it is fair to ask, as I have often done, does personal training really work? You see, that is actually a great question, because it is clearly different than asking, does exercise work for …”. The evidence is clear that exercise improves every aspect of the human condition, some more so than others. But what about personal training?

As we amass more and more success stories at Spectrum Fitness Consulting (click here to see a few, and wait to you see April’s client of the month, to be announced later this week), it becomes abundantly clear to everyone here that personal training works, especially our approach. And given that we work with a broad spectrum (there’s that word) of clientele –in contrast to most population specific training centers – it is clear that it works well in the real world.

But what about the research? Surprisingly, few studies have been done. But the ones that have been done are excellent studies, because they involved excellent programming and highly educated trainers allowing for a true investigation of personal training. Also, they all involved a “control” or a group doing the exact same thing as the experimental group (those with a trainer) except they were on their own – without a trainer

So here is some of what was found

Mazzetti , et al. The influence of direct supervision of resistance training on strength performance. Med Sci Sports Exerc. 2000 Jun;32(6):1175-84

Two groups performed an identical training program. One group saw a personal trainer once, and were given a workout log. The other group saw a personal trainer 3x/week. Those who who worked with a trainer acheieved 30-45% more strength, and achieved their results 30% faster. They also lost significantly more fat and gained more muscle

McClaran THE EFFECTIVENESS OF PERSONAL TRAINING ON
CHANGING ATTITUDES TOWARDS PHYSICAL ACTIVITY. Journal of Sports Science and Medicine (2003)

Researchers found that one-to-one personal training caused a significant progression through the Stages of the Transtheoretical Model, a valid model for measuring perceptions and attitudes that correlate with decisions and beliefs. Thus, one-to-one training positively changed people’s attitudes about activity and health.

Coutts AJ, Effect of direct supervision of a strength coach on measures of muscular strength and power in young rugby league players. ,J Strength Cond Res. 2004 May;18(2):316-23.

16-year-old athletes were divided up into a supervised training or unsupervised group. They performed the same program for 12 weeks. The supervised group demonstrated greater adherence and strength gains compared to the unsupervised group.

Higher supervision ratio results in greater lifting intensity and greater strength gains
Gentil, P. Bottaro, M. JSCR 24, 3, 2010

These researchers compared a group of untrained exercisers supervised in a ratio of 1:25 (one coach, 25 subjects) to a group supervised in a ratio of 1:5 (one coach, 5 athletes). They wanted to see if subjects worked at different intensities and achieved different results based on how much supervision they received.

Not surprisingly, the high supervision group achieved better strength gains at the end of the study. Also, over 50% more of the subjects in the high supervision group trained at maximum intensity compared to the low supervision group. Several studies have shown the same effect in the past.
Just imagine the differences clients in our small group programs (1:3 supervision ratio) or one-to-one training programs experience compared to low supervision (i.e. boot camps and body pump classes) or no supervision!

Factor in a properly designed program, better assessment, teaching, and nutrition, and that explains the huge difference in results our clients experience when they train with us versus on their own or in some class.

Better results, faster. Sure, exercise works, but it works better with a trainer.

Why? Certainly the program design is key, but these studies show that this isn’t the only factor. Is it the motivation, the accountability, the feedback about form and technique?

I believe it is all these things, and more… like management and prevention of injuries, proper nutritional guidance – the whole “sheebang”. Which is precisely why we support a comprehensive approach, whether it is in dealing with our young athletes, or retirees looking for the fountain of youth.

Although the answer seems clear that personal training works, it doesn’t stop us from constantly search for ways to make it work better, for more people, and not for 12 weeks, but forever. That is our mission.

Guess that’s why you can call me the comprehensive health and fitness guy – doesn’t have quite the ring as the inverted whisky guy, huh?

Are Nutritional Supplements Helpful?

The supplement industry is a multibillion-dollar industry, and growing by the day. It is largely unregulated, thus the object of strong skepticism from many, especially professionals like myself. The industry’s history of unscrupulous marketing hawking several useless and some potentially harmful products further perpetuates the aura of suspicion.

But, admittedly, there is something enticing about taking supplements. This is obvious, due to the success of the industry, not to mention the fact that just about everyone reading this newsletter has taken supplements. Perhaps it all boils down to our desire for a passive fix, a pill that will make us fit, healthy, buff, and slim.

So are supplements a waste of money? Do they work? Which ones?

I have the advantage of interacting with the best nutritional scientists in the world. Furthermore, as a producer and constant purveyor of research, I’m well equipped to elucidate what is backed by science, and delineate the variables that constitute efficacy for some, but not for others.

So I’m going to give you the straight scoop. I’ll reveal what supplements are crock, crutch, or cure

Crock:

These supplements are a waste of your money, ineffectual, and may even be dangerous. Don’t take these. There is no quality research to support their efficacy. Even if research did exist to support their efficacy, there are several more safe an effective ways to accomplish the purported effects. In short, stay away from:

Anything marketed to block fat absorption, increase energy, or control hormones (cortisol blockers, testosterone enhancers). That should wipe out about 30% of supplements. The exception may be caffeine based supplements to increase energy, as you will experience a short-term enhancement of energy or performance. However, there is debate whether this is really a supplement, as it is readily available in common foods like tea and coffee.

Crutch:

These supplements are those that solve a deficiency that could usually be more than adequately addressed with proper diet. However, those with food intolerances, food allergies, restricted access to certain foods, cultural/ethnic traditions that restrict ingesting certain foods, or various health conditions may need supplements that provide nutrients that aren’t available through their diet.

There is another condition that may justify this crutch: a hectic life.

Some may disregard this as a justifiable reason to utilize supplements, and I was one of them. If your life is too hectic to eat quality, nutrient dense foods, well then your problem is that you are too busy, so address that.

But I’ve come to learn that it is not that simple. Hectic lifestyles are just an unavoidable reality in many cases. We can preach a lifestyle of naps, meditation, Fang Shui, etc – but that can be like asking a child who struggles with basic arithmetic to enroll in an advanced calculus class. It can be a big jump for those who have hectic lives to convert to one of even stress and an abundance of time to devote to optimal health.

Rather, we sometimes need to work within the constraints of our current situation until we are able to make the gradual transition to a healthier way to live.

For example, how many ER nurses swinging a 10 hour shift, run a household with a few kids and a mortgage to pay, figure out how to get the recommended 7-12 servings of fruits and veggies, frequent lean proteins, and optimal amount of Omega 3 fatty acids from their diet? Perhaps a supplement may be a justifiable crutch in that case. I would like to help someone like her figure that out. (You can see that I have a soft spot for nurses, given my Grandma, Mom, and Wife are nurses!)

So here are some that make the list:

Multi-vitamins:

Think of this as extra insurance, but in all reality, you should be able to live without this. Some even suggest that vitamins can be a problem, in that due to marketing pressures, they over fortify with higher than necessary vitamins to the degree that they are not healthy. This hasn’t been proven, but is a reasonable suspicion. Furthermore, the absorption, or bioavailabilty, has been questioned, as synthetically derived vitamins are not always digested to the same extent as the natural source.

Yet the negatives outweigh the positives, so going with a multi-vitamin isn’t a bad bet.

I’ve found a multivitamin that I have used, and strongly endorse. I know the nutritionist who designs and manufacturers the product, they have a Certificate of Authenticity from an independent lab, and they have eliminated down sides of typical multi-vitamins.

The product is VGF 25+ from Prograde. The vitamin is actually a combination of 25 different vegetables and fruits processed into a pill. No synthetic vitamins. Just fruit and veggies in a pill, with a few herbal extracts. Certainly not as good as the real thing, but as close as it gets.

Don’t use it as justification for slacking on eating fruits and veggies. You will lose out on the thermic effect of food and satiety of eating the whole food equivalent.

Rather, use it as a bridge from your current diet to one that contains 7-10 servings of fruits and veggies per day. I use it on days when I know I won’t be able to get enough fruits and veggies, like when traveling or a particularly hectic day seeing clients.

Go to www.spectrum.getprograde.com to pick up some VGF 25+.

Meal replacements:

This is the very definition of a crutch. And before I extol the benefits, the harms of using meal replacements must be strongly considered:

1. Liquid foods are absorbed quicker than solid foods. This can be a problem for those trying to lose body fat. Quick absorption yields a rapid release of nutrients. If this rapid availability doesn’t meet a muscle’s immediate demand for nutrients (like the first 30-60 minutes after a workout), then the nutrients are stored, and for most, this means it will be stored as fat.
2. The thermic effect of liquids is less than whole foods. The enzymatic and motility demands of the digestive process require energy (calorie) expenditure, to the tune of up to 20% of your daily caloric expenditure if you eat unprocessed, whole foods. Meal replacements do most of the work for you by virtue of the fact that they are liquid. Thus, you lose out on the potential of significant calorie expenditure. Hey – any chance you can burn calories just by eating shouldn’t be squandered!
3. Liquid foods do not trigger the neurotransmitters of the hypothalamus that control satiety as well. In short, they don’t tell us that we’ve had enough to eat, so we may feel hungrier.
4. They don’t teach you how to eat correctly: Learning to eat healthy takes a lot of time and practice. Think about how much time it took you to learn how to manage your finances? Creating a budget, balancing your accounts, paying bills, and managing your investments – if you never learned how to do it for yourself, you had better make millions, or you are in big trouble. Similarly, learning about healthy eating takes time, but is well worth it. Don’t let meal replacements short change the learning process by over-relying on them.

However, they can be a very convenient solution to an issue that plagues most of our society, and sabotages our weight loss and health goals: skipping meals. More on the dangers to skipping meals to come.

The best ones will cost about $2 per serving. Cheaper than that latte and bagel breakfast for sure. Cost really shouldn’t be an issue.

The ones I’ve reviewed that standout as the best are Met-Rx and Metabolic Drive by Biotest. Met-Rx comes in single serving sizes and are widely available in health food stores all over. Metabolic Drive is available only online at www.biotest.net.

I’m waiting for Prograde to develop one, and I suspect they will have the best one available. I’ll be sure to keep subscribers posted after I evaluate it.

Or you can make your own, but it defeats the purpose of convenience for some. Here’s my favorite:

Frozen strawberries, plain yogurt, banana, splash of OJ or water, 20 g protein powder, frozen broccoli, and I’m going to experiment in the near future by throwing in some flax meal to add some healthy fats.

For those who just gagged a bit, especially when I got to the broccoli part, it tastes amazing! A client of mine has 4 kids 2-11 that gulp it down every morning, even though they hate veggies. I used baby spinach instead of broccoli yesterday – still tasted great.

This is perfect for those who get up early to exercise on an empty stomach because they don’t feel like eating then, and don’t have the time to prepare and digest a good breakfast. Instead of making the huge mistake of skipping breakfast, make your smoothie right when you get up (or the night before so you don’t wake the family), and drink it 30 minutes before exercising.

Protein powder:

Most people know what a lean protein is. Most know it is important to eat protein. Few realize that it is very important. Most just don’t eat it enough.

They key reason is that it is hard to find lean protein that isn’t perishable and doesn’t require cooking to prepare.

Protein powder solves this issue very well. You can mix it into recipes, or have it with water or milk. I often keep a Tupperware with protein powder at work, or take a shaker cup with powder when I’m on the run. Just add water, and you have a lean protein snack.

Keep in mind that the same negatives that apply with meal replacements apply with protein powder as well.

Protein powders are widely available at health food stores, and even at grocery stores. The ones at grocery stores tend to be low quality soy based, and are packaged in small quantities, increasing the cost. Stick to the vitamin stores, and the bigger the container, the cheaper the cost per serving.

Whey proteins are the best. I like Isogenix and Trueprotein the best, but like most quality supplements, they aren’t available at health food stores.

Food bars:

These can be handy snacks, however can often contain high amounts of sugar or sugar substitutes. Avoid the high sugar options, which are usually greater than 8-14g per serving. This is a higher allowance per serving than I normally recommend, but the presence of protein, fiber, and healthy fat included reduces the downside of the slightly higher sugar content than optimal (although a relatively low amount compared to what is typical in most bars).

Odwalla makes a great little food bar that is all natural and very tasty. It is available at the grocery store. Larabars are good too.

Prograde makes an all natural, 100% organic bar that tastes amazing. They are called Cravers and are available at www.spectrum.getprograde.com.

They are lower in protein than what I recommend for a typical snack, but they are still a good option on the run.

Metabolic Drive bars by Biotest and Met-Rx bars offer much more protein, are much larger, and use artificial sweeteners to reduce sugar content. Met-Rx bars are found at convenience stores and health stores. Metabolic Drive is online at www.biotest.net.

Cure:

Well, cure sure is a strong word, and in the purest sense, no supplement, or food for that matter, is truly a cure. But if we use the criteria as a supplement that provides a proven desired effect that whole foods cannot produce to the same extent, then the following supplements make the list:

Fish-oil:

Most by now have heard some of the many purported benefits of Omega 3. Although Omega 3 gets all the fame, it is only the most recognizable of the essential fatty acids (EFAs), which provide so many health benefits. Fatty acids are the building blocks of fat, and exist in many forms, such as Omega 3, 6, and 9, DHA, and EPA, amongst many others. We hear so much about Omega 3 because they are most essential and least available in our diet. EFAs are most plentiful in flax and certain fish.

EFAs have been clearly shown to reduce risks of heart attack, decrease sudden death from heart attack, increase fat loss, increase cognitive function, and is suspected to facilitate improved skin, hair, nail, and joint integrity. The research is very solid regarding its cardiovascular and fat loss effects. Recently, pilot studies have shown its ability to act as a pain reliever and anti-inflammatory on par with NSAIDs such as alleve and advil. Health professionals up to date with research are advocating for their use, and none stronger than cardiologists.

You can get EFAs from your diet, but few do. Although this is debated, most experts believe you need to consume 4-5 servings of cold-water fish like salmon per week to obtain a significant amount of EFAs. However, the most readily available forms of such fish are often farmed, which has shown to deplete the content of their nutrients, including EFAs. Furthermore, mercury and other contaminants are common in such fish, and are screened by supplement manufacturers. That is what leads many to recommend that a quality supplement is the only guarantee that you are obtaining sufficient EFAs.

I never disputed the research, but I’ve always had trouble recommending a quality source. Fish oil is the best source, but rancidity and improper ratios of EFAs plague products in the market. Do you experience fish burps with your fish oil? Well, that’s because it is rancid. In the past, I went by what a few trusted colleagues recommended to use, but I tentatively recommended it to clients, explaining that I didn’t have a lot of answers to fully back any product.

Another problem was bioavailability, or the body’s ability to utilize the nutrient. Fish oil oxidizes quickly, thus a high amount of anti-oxidants is needed to ensure sufficient absorption.

My friends at Prograde erased all my concerns with their product, EFA Icon. They provide the certificate of analysis, research, and content for all to see, which demonstrates their integrity. I was shocked that they recommend such a relatively small does, but they contend that their superior bioavailailty reduces the need for a high dose, which I buy (literally – it’s what I use). Find out more at www.spectrum.getprograde.com.

If you are taking aspirin or any blood thinners on a regular basis, talk with your cardiologist before using fish oil, as it has a strong anti-coagulation (blood thinning) effect as well.

Creatine:

Creatine is a naturally occurring substance found mostly in red meat that is a crucial substrate in the anaerobic, or quick energy system. However, the amount of red meat consumption required to obtain ergogenic effects afforded by creatine would be extreme.

Creatine is the most well studied supplement in history. Effects are mostly related to enhanced performance in activities with short and intense energy requirements, such as weightlifting, sprinting, and jumping. Many studies have demonstrated its effectiveness in increasing lean muscle mass. Most studies have been performed with young adult males, and some on females, although results tend to be consistently less impressive for females. Some studies have been performed in older adults, with similar effects found.

What is most impressive about creatine is not just the effects and the magnitude of studies demonstrating it, but rather the amount of high quality studies regarding its effects, but more importantly its side effects. The only known side effect is weight gain, in the form of lean mass.

However, I believe creatine is a waste of money for those who are not exercising intensely (weight training and brief, high intensity sports) and eating a quality diet. A 15 year old with one year of weight training eating a less than optimal diet is a poor candidate for creatine usage.

Trueprotein and Biotest are good sources for quality creatine.

Pre & Post-workout drinks:

The research is clear as a bell on this one: those who ingest a carbohydrate and protein liquid before, during, and after intense exercise experience better performance and training gains than those who do not. Such supplements are in this category because liquids are superior to solids, and whey protein is superior to whole food protein in this case.

Simple carbs (sugars) are needed, because at this stage, quick absorption is needed, as the working muscles need energy. Dextrose or malto-dextrose are the best types of simple carbs. Protein will spare the break down of muscle as an energy source, thus preventing muscle loss. Protein in whey form is best, because it is absorbed quicker than other forms.

How much? Studies report that a ratio of to 1:1 to 4:1 carbs: protein is best. Although the exact amounts are debated, the consensus is 10-20g protein and 20-80g carb in at least 16 oz of water to be consumed immediately before and while working out/competing, then another mixture of the same quantity within 60 minutes post-workout. These recommendations are evolving, and I suspect research will elucidate suggestions based on body size, exercise intensity, and performance objective.

What are some good options? Biotest (www.biotest.net) and Black Star Labs (www.blackstarlabs.com) both make some excellent products, Surge, and Cytofuse, respectively. Prograde’s varsity is excellent as well (www.spectrum.getprograde.com). You can make your own at True Protein as well.

Who needs it? Almost anyone who exercises intensely. Beginners don’t qualify, as they are still learning proper movements, and unable to exercise intensely enough to justify the extra calories.

What about other minerals, herbs, etc?

There isn’t enough quality research to give strong recommendations on other supplements. There are some unique situations, like calcium for osteoporosis (this would certainly be qualified as a crutch supplement) or other mineral deficiencies (magnesium, zinc, and iron are common). But relatively little research often exists regarding the efficacy of supplements, and more important, the side effects.

The key point, however, is that almost all of your nutritional needs can be satisfied through a proper diet. We must focus on proper nutrition first. So now that we have addressed the supplement curiosity, let’s focus on the real deal: proper nutrition!

When shoulder range of motion is impaired, the most common response is to address the shoulder joint. While this seems to make sense, it is not usually the best solution.

Shoulder range of motion is intimately related to thoracic mobility, or the mobility of the middle of your back. Full shoulder range of motion is possible only if there is adequate thoracic extension. Accordingly, in many cases thoracic mobility is a significant contributor to a lack of shoulder range of motion.

Most people have stiff thoracic spines because of poor training habits and poor posture. The best way to improve thoracic mobility is through manual mobilization at the hands of a skilled therapist. However, another great, simple option is to use a foam roll.

While this is commonly suggested, I think the way most people are instructed to do it poorly addresses thoracic joint mobility into extension, and instead focuses on mobilizing the muscles of the thoracic region. And this is a big difference. The goal of mobilizing the thoracic spine to improve shoulder motion is to specifically increase gliding of the joint surfaces to allow for increased thoracic extension. Accordingly, we need to as best as possible stabilize one region so the other can glide in a manner to increase extension.

However most people are rolling back and forth on the roll to reduce the soft tissue density of the muscles, thereby increasing extensibility. The only range of motion this will improve is flexion, or bending forward, which is the opposite direction you want your spine to go to improve shoulder mobility.

Spectrum trainer Tom Biggart, ATC, CSCS, demonstrates a great way to increase thoracic extension mobility with a foam roller below.

Most of us should be mobilizing our thoracic spines daily to counteract poor postutre habits. This should be certainly something you are doing if you need to improve shoulder range of motion.