beat the winter pounds

About this time last year I posted an article on weight gain during the winter months. Our bodies are designed to gain weight in the winter. It is how we keep warm. My suggestion was, and still is, that if we are going to gain weight anyways, let’s make it muscle.

In addition to eating enough calories to put on a pound or two (or five) of muscle (a pound is 3500 calories; and yes, we need to eat more to gain muscle weight), we also need to lift smarter. Two ways to gain muscle without having to lift a lot heavier are accommodated resistance and eccentrics (also known as negatives).

Accommodated resistance uses the bands, chains or weight releasers in combination with free weights. This allows for increased resistance at the end of the exercise where the muscles are strongest without compromising joints and other soft tissue at the beginning of the repetition where the muscles are at their weakest. Imagine using a large rubber band attached to the weight. The band stretches as the exercises is performed, so that at the top of the motion, the band provides the greatest amount of resistance. You can use lighter weights to overcome any sticking point or plateau that you may have.

It has also been shown that not only can one increase overall strength, but peak power, peak force, and peak velocity can also be improved using lighter loads which will transfer to almost any recreational or sporting activity (McBride et al 2002, and Wallace et al. 2006).

Eccentric training (aka negatives) provides resistance as the muscle fibers are trying to pull apart; the muscle is lengthening due to the weight being used against it while trying to contract due to controlling of the weight. This length-tension relationship disrupts the muscle fibers causing the other fibers in line (within the muscle) to increase the compliance to complete a contraction, which in turn causes another change in the length tension relationship - making a longer muscle fiber. Another thing that happens is that the long term effect of exercise increases the number of sarcomeres (a sarcomere is the functional unit of a muscle fiber where the contraction actually occurs) in a series, also increasing the muscle length and girth (Broccket et al. 2000, pp. 783 & 788).

Both eccentric muscle training and accommodated resistance training can increase strength, power, velocity, and force all while using lighter weight amounts. What a great way to beat the winter pounds.

Brocket, C., Morgan, D., Proske, U. (2000) Human hamstring muscles adapt to eccentric exercise by changing optimum length. Medicine and Science in Sport and Exercise. 2001 by the American College of Sports Medicine

McBride, J., Triplett-McBride, T., Davie, A., Newton, R. (2002) The Effect of Heavy- Vs. Light-Load Jump Squats on the Development of Strength, Power, and Speed. Journal of Strength and Conditioning Research, 2002, 16(1), 75–82

Wallace, B., Winchester, J., McGigans, M. (2006) Effects of elastic bands on force and power characteristics during the back squat. Journal of Strength and Conditioning Research, 2006, 20(2), 268–272

Nutrition Analysis

Over the past few months I have had many of my clients ask me about supplements; what do I take, what do I recommend that they take, etc. Keep in mind that I am not a nutritionist and therefore limited by law in what I am able to say and /or recommend.

There are, however, some things that I do know. As we age, our bodies do not assimilate nutrients the same as when we are young. Sometime in our mid-late 20’s proteins stop breaking down into amino acids properly, our liver does not break down toxins as readily (toxins can be built up from medications, diuretics, or poor diet), and through life, our diets do not provide the proper minerals and electrolytes.

The most important thing to keep in mind is that not everyone is made the same. Because not everyone is made the same, templates do not work. Due to different lifestyles there is not a one solution for all when discussing anything regarding the human body. I don’t train everyone the same, I don’t teach martial arts the same to everyone, and I do not recommend that everyone take the same supplements in the same amounts.

The question then becomes which vitamins and minerals do I need and in what amounts? For the New Year I have partnered with a company that administers nutrition tests. What used to be available only in the doctor’s office is now available to everyone via an easy to administer 24 hour home urine analysis.

The test has six panels that examine:

Bowel Toxicity

Electrolytes

Antioxidants

Protein Levels

Fatty Acids

Calcium Levels

Based on the results of these tests and a health questionnaire, a supplementation program is specifically developed for you. Once you receive your results, you can either choose to pick up the supplements on your own at a store of your choice, or you can arrange to have the recommended amounts delivered. You can even “set and forget” and have them delivered automatically on a monthly basis.

If this interests you, let me know and I can send you specifics.

Expertise...

I don’t think anyone would disagree that in general we as a society want immediacy. That’s probably why Twitter and Facebook have become so popular. However, there are still things that take time. Good pasta sauce or chili takes at least a day to simmer before their ready to eat. Education and takes years, and true friendships take a lifetime.

In 1973 Simon and Chase developed the 10-year theory. Simply stated, the acquisition of expertise in a wide range of performance domains including sports, involves up to ten years and/or 10,000 hours of deliberate and guided practice Williams and Hodges 2004, Beachle and Earle, 2008, and many, many, more).

For athletics, the breakdown is as follows (Beachle and Earle, 2008):

Years 1-2 – Fundamental training - Deliberate play rather than performance oriented tasks

Years 3-4 Novice – Participant is learning to train using structured practice with basic movements

Years 5-6 – Intermediate – Training to train- based on competency and performance tasks with an emphasis on motor skills and movement techniques

Years 7-8 – Advanced – training to compete – specific skills and abilities are the focus along with complex tactics

Years 9-10 – Elite – training to win – Mastery of specific skills, strategies, and abilities

The point is if you are not an expert yet, ask yourself have you put in the 10,000 hours of training, or more importantly, have you progressed through the stages of training in a deliberate fashion. Do not be short sighted; think long term. The goal of training is not to win, it is to get better and more importantly, have fun.

Enjoy the journey and the process, the expertise will follow!

Baechle, T. & Earle, R. (2008) Essentials of strength training and conditioning. Champaign, IL. Human Kinetics

Simon, H. A., & Chase, W. G. (1973). Skill in chess. American

Scientist, 61, 394 – 403.

Williams, M., Hodges, N. (2004) Practice, instruction and skill acquisition in soccer: challenging tradition. Journal of Sports Sciences, June 2005; 23(6): 637 – 650

Simple Posture

Too often I will get a client who has, for the past umpteen years, sat behind a desk with little to no movement in their daily activity, or, after 20 years of trying to deal with an injury they finally reach out for help. Now they come to me because they want to be fit (or at least not in pain doing daily activities). The first thing I do is asses their basic posture. Vladimir Janda was one of the first to theorize that muscular imbalances (tight or over active and inhibited or under active) cause dysfunction in the motor system particularly around the pelvic girdle and the shoulder girdle. These dysfunctions became what are known as Upper and Lower Cross Syndrome or Proximal and Distal Cross Syndrome as they are characterized by the cross formed where the inhibited and tight muscles join (Janda1996, p. 97).

In the Performance Enhancement Specialist Certification, Clark and Russell term Lower Cross Syndrome as Lumbo-Pelvic-Hip (LPH) Postural Distortion and Upper Cross Syndrome as Upper Extremity Postural Distortion. They also discuss another common dysfunction; Pronation Distortion Syndrome aka Lower Extremity Postural Distortion (2007 p. 18-20).

Upper Extremity Postural Distortion is characterized by rounded shoulders and a forward head and may cause shoulder impingement, biceps tendonitis and headaches. LPH Postural Distortion is characterized by increased lumbar lordosis and may result in knee, hamstring, or low back pain. Lower Extremity Postural Distortion is characterized by foot pronation and internal knee rotation and may cause shin splints, knee pain, or plantar fasciitis (Clark and Russell 2007 p. 18-20).

Because these syndromes result in dysfunctional movements (overhead movement patterns, decreased spinal stabilization, and/or dynamic stabilization or deceleration), if there is excessive indication of one or more of these syndromes, you should probably do something proactive to address the issue before it results in permanent joint and/or muscular damage and pain.

There are some simple exercises that can alleviate the imbalances and restore normal movement patterns.

Lower Extremity Postural Distortion:

Characterized by - Excessive Foot Pronation and Knee Flexion/Internal Rotation

Common Injuries:

· Plantar Fasciitis

· Posterior Tibialis Tendinitis (Shin Splints)

· Anterior Knee Pain

· Low Back Pain

Strengthen:

Dorsiflex w/band

Mini squat-heel touch

Ball Squat w/ Abduction

S/L Bridge

Kick Backs

Stretch:

Plantar Flex-Invert

SMR Calf

Calf Stretch

SMR IT Band

Sit and reach

Lunge and Reach

Upper Cross Syndrome:

Characterized by Rounded Shoulders and Forward Head

Common Injuries:

· Rotator Cuff Impingement

· Shoulder Instability

· Biceps Tendinitis

· Thoracic Outlet Syndrome

· Headaches

Strengthen:

3-way rotator cuff

Cobra

Low Row

Chin Tuck

Stretch:

Doorway Stretch

Neck stretch

Lat stretch O/B

Kneeling Lat stretch

Lower Cross Syndrome:

Characterized by Increased Lumbar Lordosis

Common Injuries:

· Hamstring Strain

· Anterior Knee Pain

· Low Back Pain

Strengthen:

S/L Bridge

Ball Squat w/Abduction

Bracing

Cobra O/B

Dorsiflex w/band

Crunch w/twist

Stretch:

SMR TFL

SMR Calf

TFL Stretch

Calf Stretch

Lunge Stretch w/internal twist

S/L Butterfly

Obviously this is not an exhaustive list of compensations or corrections; however, if you have any of these issues, the problem could be in your posture.

Janda, V., (1996) Evaluation of muscular imbalance
in Liebenson, C (ed) "Rehabilitation of the spine"
Williams & Wilkins, Baltimore, MD; p. 97–112

Clark MA, Russell A. (2007) Optimum performance training for the performance enhancement specialist; postural considerations. Calabasas, CA: National Academy of Sports Medicine.