Home Posts tagged "Precision Nutrition" (Page 7)

Strength and Conditioning Stuff You Should Read: 11/11/13

First off, a big thank you goes out to all the veterans out there who have served our country.  We appreciate all that you've done to protect our freedom!  With that said, here are this week's recommended strength and conditioning readings:

Lift Big by Bracing, not Arching - Tony Gentilcore covered a lot of ideas and coaching cues that get a lot of attention on a typical day at Cressey Performance.

Suprising Supplements: Five Effective Nutrients You've Never Heard Of - This was an enlightening post at Precision Nutrition from my pal Brian St. Pierre, who co-authored the nutrition guide for The High Performance Handbook.

Freaks of Nature: When Biomechanics Go Out the Window - I always enjoy Dean Somerset's stuff, and this "outside the box" post is no exception.

Sign-up Today for our FREE Newsletter and receive a four-part video series on how to deadlift!

Name
Email
Read more

A Glimpse Inside The High Performance Handbook Nutrition Guide – Part 2

Earlier today, I posted a few snippets from Brian St. Pierre's nutrition guide from The High Performance Handbook Gold Package.  Here's part 2 of that preview, picking up with key point #3, which actually has a few subcategories (and trust me, there are a ton more huge takeaways!):

Point #3: Environmental Carcinogens

Hundreds of chemicals are capable of inducing cancer in humans or animals after prolonged or excessive exposure.  Chemically-induced cancer generally develops many years after exposure to a toxic agent.  For example, a latency period of as much as thirty years has been observed between exposure to asbestos and incidence of lung cancer.

In 2010, the President’s Cancer Panel Report declared that “The true burden of environmentally induced cancers has been grossly underestimated…this group of carcinogens has not been addressed adequately by the National Cancer Program.  The American people – even before they are born – are bombarded continually with myriad combinations of these dangerous exposures.”

According to the report, there are about 80,000 chemicals in commercial use in the United States, but only about 2% of those have been assessed for their safety.  The report singles out radon, formaldehyde, and benzene as major environmental toxins that are causing cancer.

HPHNG_Cover

Radon: What is it, Where is it, and How do I Get Less of it?

Radon is a colorless, odorless, radioactive gas.  It comes from the natural decay of uranium or thorium found in nearly all soils, and it typically moves up through the ground and into the home through cracks in floors, walls, and foundations.  It can also be released from building materials or from well water. Radon breaks down quickly, giving off radioactive particles.  Long-term exposure to these particles can lead to lung cancer.

The U.S. Environmental Protection Agency estimates that radon causes about 21,000 lung cancer deaths in the United States each year, with 1 in 20 U.S. homes having elevated levels.  Radon exposure is the second leading cause of lung cancer after smoking, and the leading cause among non-smokers.

Testing for radon and taking the necessary steps to lower radon levels in homes that have elevated radon can prevent many radon-related lung cancer deaths.  This process is known as radon mitigation.  Getting your home air and water (if you are on a well) checked is simple and inexpensive – and can save your life and the lives of your loved ones.

Formaldehyde: What is it, Where is it, and How do I Get Less of it?

Formaldehyde is a colorless, flammable, strong-smelling chemical that is used in building materials and to produce many household products.  It also occurs naturally in the environment and is produced in small amounts by most living organisms as part of normal metabolic processes.  Formaldehyde has been classified as a known human carcinogen by several government agencies.

Formaldehyde sources in the home include pressed-wood products such as particleboard and plywood, glues and adhesives, permanent press fabrics, cigarette smoke, and fuel-burning appliances.  In addition, formaldehyde is commonly used as an industrial fungicide, germicide, and disinfectant, and as a preservative in mortuaries and medical laboratories.

Research studies of workers exposed to formaldehyde have suggested an association between formaldehyde exposure and several cancers, including nasopharyngeal cancer and leukemia.  Rats exposed to formaldehyde fumes developed nasal cancer.

The EPA recommends the use of “exterior-grade” pressed-wood products to limit formaldehyde exposure in the home.  Ensuring adequate ventilation, moderate temperatures, appropriate humidity levels (through the use of air conditioners and dehumidifiers), and the use of indoor plants can also reduce formaldehyde levels in homes.

Benzene: What is it, Where is it, and How do I Get Less of it?

Benzene is a colorless liquid that evaporates quickly.  It is naturally found in crude oil and is a basic petrochemical.  Unfortunately, it is also a known human carcinogen.  Benzene is found in tobacco smoke, gasoline (and therefore car exhaust), pesticides, synthetic fibers, plastics, inks, oils, and detergents.  Benzene has also been found in soft drinks (since removed or reformulated), and dryer emissions from scented laundry detergent and dryer sheets.

About 50% of the benzene exposure in the US results from smoking tobacco or from second-hand smoke.  Substantial amounts of data link benzene to aplastic anemia, bone marrow abnormalities and leukemia - particularly acute myeloid leukemia (AML) and acute non-lymphocytic leukemia (ANLL).

To decrease benzene exposure, don’t smoke, and try to avoid second hand smoke.  Ensure adequate ventilation in your home, use non-scented laundry detergents and dryer sheets, and keep plants in the home.

Looking for more insights like these?  Be sure to check out The High Performance Handbook here. And remember: the $30 off discount is only around for this week!

Sign-up Today for our FREE Newsletter and receive a four-part video series on how to deadlift!

Name
Email
Read more

A Glimpse Inside The High Performance Handbook Nutrition Guide – Part 1

I've received some questions about what one can expect from Nutrition Guide that accompanies The High Performance Handbook Gold Package, so I thought I'd use today's post to highlight a few "Ah-Ha" moments from Brian St. Pierre's awesome contribution.  For those who aren't familiar with "BSP," he's one of Dr. John Berardi's right-hand-men at Precision Nutrition.  Check out these thought provoking ideas directly from the text:

Point #1: The Dairy and Diabetes Risk Relationship

With little fanfare, a study recently came out by Dr. Dariush Mozaffarian and colleagues. Why so little fanfare, you ask?  It’s because the study suggests that dairy fat may actually protect against diabetes, and that goes against conventional wisdom and government recommendations.

Dr. Mozaffarian and company collected two measures of dairy fat intake in 3,736 Americans. They took six 24-hour dietary recall questionnaires, as well as assessing blood levels of trans-palmitoleate.  Trans-palmitoleate comes almost exclusively from dairy fat and red meat fat, and therefore it reflects the intakes of these foods.  Dairy provided most of the trans-palmitoleate fatty acid in this study.

Adjustments were made for confounding factors, and trans-palmitoleate levels were associated with a smaller waist circumference, higher HDL cholesterol, lower serum triglycerides, lower C-reactive protein (a marker of inflammation), lower fasting insulin and lower calculated insulin resistance.  In addition, people who had the highest levels of trans-palmitoleate had 1/3 the risk of developing diabetes over the 3-year study period.

Again, it is important to note that trans-palmitoleate is a fatty acid, and so is only provided in significant amounts by whole fat dairy, not from low-fat or fat-free versions. The investigators also noted that “greater whole-fat dairy consumption was associated with lower risk for diabetes.”  This is an important distinction, as it wasn’t just trans-palmitoleate levels that were associated with the decreased risk, but the actual consumption of whole-fat dairy itself that seemingly provides the benefit.

Here’s another nice quote from the authors: “Our findings support potential metabolic benefits of dairy consumption and suggest that trans-palmitoleate may mediate these effects.  They also suggest that efforts to promote exclusive consumption of low-fat and non-fat dairy products, which would lower population exposure to trans-palmitoleate, may be premature until the mediators of the health effects of dairy consumption are better established.”

While it is certainly possible that trans-palmitoleate is mediating a lot of these positive health outcomes that were associated with it, in all reality, it only makes up a tiny fraction of the fat content of milk.  I tend to believe that instead, it is more of a marker of dairy fat intake, with the benefits more likely coming from the other elements contained in dairy fat – CLA, vitamin K2, butyric acid, vitamin D – in addition to the trans-palmitoleate.

HPHNG_Cover

Point #2: Sleep: Why We Need It, and How To Get It

We all know that sleep is important for our health.  However, many of us (if not most of us) tend to act as if that just doesn’t hold true for ourselves.  We seem to believe that we can get away with it.  While you may blame “work” or simply being “busy,” research clearly and consistently shows that people miss out on sleep due to something called “voluntary bedtime delay.”  Basically, we stay up late because we want to, often watching “Keeping Up With the Kardashians” re-runs, or mindlessly reading useless info on Facebook.  No matter the reason, it is unlikely to actually be more important than logging sufficient and quality shut-eye.

In the big picture, sleep is just as important as nutrition and exercise when it comes to improving your health, performance, and body composition. 

The average adult gets about 6 hours and 40 minutes of sleep per night. In fact, about 30% of the population gets fewer than six hours per night. Women tend to sleep a bit more than men, and people who carry high amounts of body fat tend to sleep less than those with a normal body fat level.  Studies suggest that people who sleep fewer than six hours per night gain almost twice as much weight over a 6-year period as people who sleep 7-8 hours per night. 

Excessive sleep isn’t necessarily better, either; those who sleep more than nine hours per night have similar body composition outcomes as those who sleep less than six hours.

There is a fairly strong body of research showing that lack of sleep increases risk of many conditions, including:

  • altered food intake
    • decrease in satiety hormones, increase in hunger hormones
    • increase in pleasure response to food, causing increased food intake
  • altered glucose tolerance, insulin resistance & diabetes
  • inflammation
  • obesity
  • disruption of cortisol levels and rhythm
  • decrease in testosterone and increase in estrogen
  • loss of lean mass, including muscle, bone and organs (such as your brain)
  • decrease in thyroid stimulating hormone
  • heart attack
  • stroke

It is important to note that sleep debt is cumulative, meaning that the more nights with less sleep, the greater likelihood of negative effects taking place.  The good news is that you can catch up with just a few consecutive nights of adequate sleep.  Experts hypothesize that each hour of sleep debt needs to be repaid eventually, so don’t let it add up.

Okay, so we know lack of sleep is a problem.  As researchers have noted regarding sleep debt: "these alterations are similar to those observed during aging and sometimes during depression." Awesome. 

Fortunately, research also shows that simply getting adequate sleep can quickly right the ship on these issues.  [Note from EC: Brian goes into great detail on strategies to improve sleep quality and duration in his guide].

I'll be back later today with a few more key points from BSP's manual, but in the meantime, you can check out The High Performance Handbook here. Don't forget: the $30 off discount is only around for this week!

Sign-up Today for our FREE Newsletter and receive a four-part video series on how to deadlift!

Name
Email
Read more

Strength and Conditioning Stuff You Should Read: 8/31/13

It's a bit belated in light of my traveling schedule, but here's this week's list of recommended strength and conditioning reading:

Research Review: Older and Inflamed? Try Exercise - This was a thorough, yet understandable review of some recent research on inflammation as it relates to exercise, courtesy of the good folks at Precision Nutrition.

Training Speed to Get Strong - I wrote this article for T-Nation just over two years ago, and the information is still very on-point and important for intermediate to advanced lifters to understand.  I just didn't want it to slip into internet obscurity, so I'm bumping it up here.

Giving up the PED Guessing Game - This was one of the absolute best perspectives on the performance enhancing drugs debate, as it was written by Gabe Kapler, a former player who has been very outspoken in discussing why he decided to stay clean throughout his career. I think it's a particular good perspective because Kapler also managed in the minor leagues and mentored a lot of younger players - and because he was a heavy fitness and nutrition enthusiast himself.

I hope everyone has a great holiday weekend!

Sign-up Today for our FREE Newsletter and receive a four-part video series on how to deadlift!

Name
Email
Read more

Quick and Easy Ways to Feel and Move Better: Installment 50

Today marks the 50th installment of this series; not too shabby! We want to quickly say thank you to everyone who has been following along. We have received plenty of messages, and many an in-person “thank yous” for the information passed along; we really appreciate your support. With that in mind, we (Greg and Eric) have decided to collaborate on this “momentous” 50th installment to make it extra memorable.  Enjoy!

1. Consider doing more “core” work at the beginning of your training sessions.

Usually, we save direct, or less-indirect, core stability exercises for the latter portions of a strength training program. There is nothing wrong with this approach, and if you look at many of our programs at Cressey Performance, that’s still largely how we operate.

More recently, however, we are also including more of these core stability exercises early on. Here are a few scenarios where it makes sense:

The warm-up: Low-level core stability exercises should definitely be included in your warm-ups. They fit nicely into the theme of working from proximal to distal. In other words, you work at the trunk, thoracic spine, and pelvis before moving out to the extremities. Furthermore, hitting them early on will get athletes and clients “using” their core more appropriately before their training session.

With more hypermobile populations: These folks need to train for stability all the time. That training should be centered on the trunk first. Therefore, it makes perfect sense to include core stability exercises throughout their program, and expose them to those demands more times than just at the bottom end.   To determine how hypermobile a client is, run them through the Beighton Hypermobility Test, which Eric discussed recently here.

With people who lack anterior core strength: We see a lot of grossly extended individuals walk through our doors. These clients need more exposure to core stability type drills, as well as more repetition in feeling what correct positions are. With that in mind, they are another population that can benefit from core-based drills littered between their more typical upfront exercise selections.  Here are a few examples:

Additionally, keep in mind that just because an exercise doesn’t seem to be core-intensive at first doesn’t mean that you can’t make it that way.  As an example, this drill is largely geared toward improving length in the lats and long head of the triceps while improving thoracic spine extension, but the anterior core should be braced to maintain the lumbar spine in neutral.  At the bottom position, we cue the athlete to exhale fully to get some extra anterior core recruitment.

(For more details on anterior core training progressions, check out Eric’s presentation on the topic HERE)

2. Prevent compensation patterns when you clean up a movement.

Building on our discussion of anterior core control from point #1, athletes in extension will always find ways to shift their weight anteriorly, whether it’s via a heavily lordotic lumbar spine, anterior pelvic tilt, scapular depression, humeral anterior glide (elbows will often be behind the body at rest), forward head posture, or plantarflexion. 

APT

If you correct one, they’ll often try to go to one of the others to make up the difference.  A good example would be the forward head posture that might kick in when you correct an anterior pelvic tilt and excessive lordosis on the previously featured back-to-wall shoulder flexion.  As has often been said, the best athletes are the best compensators, so you need to make sure you don't let them just shift their postural dysfunction up or down a joint or two.

3. Use chia seeds in your shakes.

Chia seeds, in the opinion of many, are one of those super foods that are nearly impossible toeat. These little guys pack a ton of healthy fats, including a great amount of alpha linolenic acid (ALA), but they don’t taste so great out in the raw. However, they will make a welcomed addition to your smoothies. Along with boasting a very positive nutrient profile, chia seeds also become gelatinous when wet. That gelatinous consistency does wonders for your stomach, as well as for thickening up the consistency of your smoothie! Give them a try next time you're blending it up!

4. Improve your diet by planning ahead.

We have been big supporters of Precision Nutrition for many years now. Since the start, they have always placed a huge focus on meal planning. This habit is crucial to anyone’s success in developing better nutrition. The key word here is MEAL. Nobody likes to shop for macronutrients, or raw food items. However, that’s how many so called “healthy” people shop. A much better approach is to plan the week’s food intake based around a few recipes. From there, you can shop for the meals, not just for food.

Doing so will hold you accountable to actually cooking, and cooking tasty meals at that. This will help you develop a much better relationship with food. Additionally, as you continue to learn recipes and cook meals, you will have an arsenal of healthy eats in your pocket.

A little extra work up front will have a payoff down the road. As an action item, explore some recipes yourself, jot down a grocery list based off the ingredients and head to the grocery store this week with a plan! If you are looking for some good recipes, check out Metabolic Cooking, a great online cookbook full of delicious healthy food options.

package

5. Have you kids take an active role in your nutritional approach.

To piggyback off my last point, I (Greg) recently learned a lesson from one of my online nutrition clients. One of our goals over the past few weeks was the inclusion of meal planning out of a cookbook. Each week, he has been using the recipes to make at least three meals per week. Slowly, he is amassing the experience to cook and shop for healthy meals with ease.

He described to me that his go-to process in selecting the meals is laying the cookbook out, and having his daughter select two recipes. When I heard this I was blown away! What an easy way to get kids involved with the process.

His daughter was excited to eat the meals she selected – and these were often meals that she normally wouldn’t touch if her parents made them without her help. I have interacted with many parents who struggle with eating healthy and feeding their kids. They lean on their kids’ distaste for the new healthier foods as an excuse to be lax in their own efforts. If you are one of these people, or just want a great way to get your kids involved in better nutrition, give this a try right away!

Wrap-up

If you enjoyed the first 50 installments of this series, we'd love your feedback in the comments section below.  Are there particular areas you'd like to see us touch upon with our weekly tips?  If so, please let us know!  Thanks for your continued support.

Sign-up Today for our FREE Newsletter and receive a four-part video series on how to deadlift!

Name
Email
Read more

Strength and Conditioning Stuff You Should Read: 8/5/13

Here's this week's list of recommended strength and conditioning reading:

Common Medications that Could be Blocking Your - or Your Clients' - Fitness Progress - In a recent post on overlooked assessments, I talked about how often trainers miss the importance of medications on entrance health histories.  The good folks at Precision Nutrition took it a step further and offered this outstandingly thorough article on some of the medications that most commonly negatively impact fitness progress.

Understanding Lars Anderson: A Study in Baseball Makeup - This was an outstanding write-up by former big leaguer and minor league manager Gabe Kapler.  It gives great insights into the mental side of baseball and how it can often overpower even the most physically gifted athletes.

Podcast: Maximum Strength with Eric Cressey - This was an interview I did for Scott Iardella's website.  We touched on a number of different subjects, so if you're looking for some variety, it'll be a good bet.

Sign-up Today for our FREE Newsletter and receive a four-part video series on how to deadlift!

Name
Email
Read more

Strength and Conditioning Stuff You Should Read: 6/24/13

Here are this week's list of recommended strength and conditioning reads:

Tensing, Bracing, and Stiffening: The Core Contraction Conundrum - This is an excellent post from Dean Somerset on different levels of activation for various core stability exercises.

How to Fix a Broken Diet: 3 Ways to Get Your Eating on Track - Here's another results-backed article from the crew at Precision Nutrition. Try these strategies out if you're looking to get your nutrition plan on the right path.

Growing Left, Growing Right - I enjoyed this piece in the New York Times, as it was a sign that the mainstream media is catching on to the "normal asymmetries" discussions that are taking place in the fields of health and human performance.

Sign-up Today for our FREE Newsletter and receive a four-part video series on how to deadlift!

Name
Email
Read more

Quick and Easy Ways to Feel and Move Better: Installment 35

Thanks to CP coach Greg Robins, here are this week's tips to get your nutrition and strength and conditioning programs headed in the right direction.

1. Add finely ground nuts to your favorite meals.

A while back, I started using a chili recipe from Precision Nutrition that called for a few cups of finely ground up cashews. The cashews did a fantastic job of thickening up the chili and adding taste and texture. Since then, I have experimented doing the same thing to a few different stews, and other dishes as well. It seemingly works every time. Making a stir fry? Add a cup of finely ground nuts. Steaming up a big bag of kale? Try adding them in, it tastes amazing!

You will find that it is a great addition for those looking to add calories. Additionally, it works great to add flavor and texture to those on more low carb style meal plans.


 

2. Recognize that assessing exercise form is not the same as assessing movement patterns.

I’ll admit to a mistake right away. I was always impressed when coaches I had met would tell me how they could accurately assess people just by watching them squat, deadlift, or perform a host of other loaded exercises. I was fortunate that I stumbled upon people like Eric’s work early on in my career as a fitness professional. At the same time, I was frustrated because I didn’t have the knowledge yet to apply a lot of the information he was presenting. I wanted to use better methods of assessment, but I couldn’t draw the connections. Admittedly, I’m still not 100% there, if anyone is ever truly 100%. Luckily, I have him as a resource, and consider every week at work a mini course in my ongoing education. Being in this position early on I was impressionable, and the idea of looking at exercises I was very familiar with as a form of assessment was appealing. In turn, I began to do the same thing. Little did I know there was a major flaw in my thinking. The flaw is really quite simple when we take a second to think about it.

Loaded exercises, and movement patterns are two different things. While we must work to establish solid movement patterns, exercises under load do not need to, nor should they necessarily, look the same. Granted, one should prove proficient in establishing correct patterns before loading similar movements, but one should not use proficiency in a loaded movement to assess a person’s adequacy in a movement pattern.

The “why” is a long-winded explanation – and one that could branch off into many sub-topics. So, for the sake of today’s pointer, just respect the difference between performing a squat with 400lbs on your back, and assessing someone’s squat pattern. How can we look for compensatory movement in a 400lbs squat? Every muscle in the body is firing on full cylinders, so differentiating between what’s doing too much, and what’s not pulling its weight is impossible. If someone pitches forward in a 400lb squat how can we look past the 400lbs on their back and say it’s a movement flaw? You would probably be better served just watching the person walk around, tie their shoes, or walk up a flight stairs. Once we have switched into the totally active form of “exercise,” assessing movement integrity is a futile effort.

3. Get a grip on your bench press technique.

4. Pay attention to hip positioning during jumps and landings.

5. Utilize open and closed loop drills in your strength and conditioning programs.

Strength and conditioning programs are not meant to imitate the demands or movements of actual game play. However, decision-making is an important component to an athlete’s success. It is also a skill that can be, and should be trained.

Many drills that are used by strength coaches and sport teams would be considered “closed loop” drills. They are predetermined, and predictable.

“Open loop” drills, on the other hand, require an athlete to make changes in direction and speed on the fly in response to a scenario or outside cue. For more on the difference between them, give this a read.

In a recent study published in The Journal of Strength and Conditioning Research, 28 (14 high standard and 14 low standard) Australian footballers were assessed on their decision-making skills, and the cost of poor decisions in relation to their reactive agility capabilities.

It’s not surprising that the study found errors in decision making to worsen reactive agility performance. What’s also useful to know is that the footballers of a “high standard” were much less likely to make incorrect decisions.

When training athletes, especially young athletes, make sure to incorporate open loop drills that challenge both the physical and mental side to sport performance. It can be as simple as making them react to the direction to which you point, or chase a tennis ball you throw.

Sign-up Today for our FREE Newsletter and receive a four-part video series on how to deadlift!

Name
Email
Read more

Strength and Conditioning Stuff You Should Read: 2/12/13

Happy Valentine's Day Week! While I love all my readers and appreciate your support, I won't get all sappy on you today.  Instead, our recommended strength and conditioning reading will focus on getting jacked and crushing good food.  What's not to love?

Strength Training Program: What to Do If You Can't Squat Deep - This was a guest blog I wrote over at Men's Health earlier this week. If you don't have the mobility to squat deep, don't worry; I'll give you some alternatives to ensure that your lower body strength training doesn't suffer.

Limit Protein to 20g Per Meal? - This is an old blog post from Dr. John Berardi, but I've had two separate athletes ask me about whether the body can only "handle" a certain amount of protein at each meal.  As such, I thought it'd be a good time to reincarnate this excellent write-up.

Smart Overhead Pressing - This was a great post at T-Nation by Dean Somerset.  If more people would follow progressions like this before jumping into overhead pressing, we'd have a lot fewer shoulder injuries in the weight training population.

Sign-up Today for our FREE Newsletter and receive a four-part video series on how to deadlift!

Name
Email
Read more

Quick and Easy Ways to Feel and Move Better: Installment 26

Compliments of Cressey Performance coach Greg Robins, here are this week's tips to improve your nutrition and strength and conditioning programs.

1. Improve your anti-extension core stability exercises with these tips:

2. Improve your sitting posture with one easy step.

This past week we were fortunate enough to have Michael Mullin from Orthopedic Associates in Portland, ME give a guest in-service on how he uses concepts from the Postural Restoration Institute in his practice. I picked up a lot of great tips from Mike, but one in particular I found particularly easy to implement. When asked what people can do when sitting (especially at a desk) to improve posture, Mike suggested simply sitting on the edge of their seat, a concept he referred to as "functional sitting." By doing so they are in a more “active” position where the body has to stabilize itself more. I’ve spent the last few days putting it to the test and I think it’s a great piece of advice. Give it a try!

3. Appreciate the importance of breathing (namely exhaling) in “core stability.”

Another interesting point that was hammered home by Mike was that the body can draw stability from three major sources: Muscular, Positional (think joint placement), and Gaseous (breathing). As an example, try this:

Make a fist and tense up your whole arm, that arm is under a lot of muscular tension and is stable.

Now relax and completely slouch over in front of your computer, you body is probably hanging out on bony structures now, and drawing stability primarily from the position in which gravity has put it.

Finally, take a deep breath and hold it. The expansion of your diaphragm and lungs has filled you out and is giving you stability.

We need to draw stability from all three sources appropriately; in fact, all three depend on each other. If we breathe correctly, we will be a in a better position. If we are in a good position, we will use muscles appropriately to create stability.

With that in mind here is a quick way to add some focused breathing into a common stability drill. When doing your dead bugs, practice fully exhaling in the bottom position before returning to the top. As you exhale try to depress the rib cage and lower it towards the hips. This will cause the low back to sit heavy into the ground. We have incorporated this at CP, and it has a made a great difference in showing athletes how exhaling activates the abdominals and causes true “core stability” to be trained.

4. Consider your somatotypes when making fitness-based decisions (Part 1).

A person’s body type (also known as their somatotype) is a general classification of their physical composition, as well as certain physiological characteristics. Taking into account your body type is an easy way to individualize your approach for added success in the gym and the kitchen. If this is a new concept to you, first you need to figure out what body type you are most similar to. Then, consider these general guidelines for training and nutrition to optimize your results. For more information, I encourage you to poke around the Precision Nutrition website. Many of these suggestions come from their certification manual. Their web site, nutrition programs and certification program provide an unparalleled source for nutritional information.

Ectomorphic: You tend to be “skinny” through both your limbs and torso. Your metabolism is fast, and in some cases hyperactive. Your tolerance to carbohydrates is great. You tend to be someone who always wants to gain “size”, especially in the limbs (arms and legs). If this sounds like you, use what works for you to your advantage. Go heavy on the carbohydrates; at least 50 – 60% of your intake can come from them. Furthermore, if you are looking to get bigger, limit extra physical activity and focus your efforts on strength gains, and in time, the addition of higher training volumes.

Stay tuned next week and I’ll hit upon another body type!

5. Read into skinfold measurements a bit deeper.

Calipers are often used to measure a person’s body fat percentage. It is a relatively inexpensive way to get an accurate idea of this number, and track progress. One really interesting topic I read about when prepping for my Precision Nutrition exam was the relationship between skin fold measurements and hormone levels. Basically people with similar hormone profiles also tend to carry body fat in the same place. By considering this information you can take a better approach to eliminating body fat as a whole. For example, if you have a high abdominal skinfold you are likely to have elevated levels of cortisol and stress in general. Therefore a better approach to your body fat reduction should include strategies to reduce stress, improve sleep, increase protein intake, and suppress cortisol.

Here are a few more tips for you to consider in relation to where you store body fat:

High suprailiac: Reduce your carb intake, and/or use nutrient timing strategies.

High subscapular: Improve your insulin sensitivity. Consider adding in fish oil supplementation.

High chest: Boost your testosterone by making sure your calories are high enough and you are receiving enough dietary fat.

High triceps or thigh: Reduce your estrogen levels, exercise more, and eat plenty of green leafy vegetables.

Sign-up Today for our FREE Newsletter and receive a four-part video series on how to deadlift!

Name
Email
Read more
Page 1 5 6 7 8 9 11
LEARN HOW TO DEADLIFT
  • Avoid the most common deadlifting mistakes
  • 9 - minute instructional video
  • 3 part follow up series