While we have previously covered the importance of the post-workout meal, the pre-workout meal is just as important. What a person eats before exercising can have a profound impact on the quality of the workout that day.  While many people still believe training on an empty stomach may be a good idea, you may not have an adequate energy store, which will cause your body to burn through muscle tissue for energy during your workout. The pre-workout meal also enhances the production of amino acids which makes for better blood flow and can prevent muscle break down.

The pre-workout meal should be eaten an hour to an hour and a half beforehand.It is recommended that it is a light meal  and nothing that will make you feel sluggish, so a pound of steak probably isn’t ideal before training. A small turkey sandwich on wheat bead or piece of salmon with salad are good examples for a meal. This should satisfy your hunger and stay in your body long enough to help with your workout.

During your workout you want a steady stream of energy to last throughout the whole session rather than a quick burst in the beginning. This means you should watch out for food or drinks with a lot of caffeine or sugar, which can also ruin your concentration during weight or resistance training. Protein is the basis for a good meal but for some people actual food may weigh them down or it just isn’t idealto carry around a meal with them. For these people a meal replacement drink is recommended and if made with skim milk can help slow the release of the protein for a nice steady stream of energy. Along with protein, simple carbs like brown rice, oatmeal, or wheat bread and pasta also have this effect and works very well.

If neither a meal or meal replacement shake cannot be prepared there are snack bars available that also help if taken just before working out or on the way to the gym. In addition, snacks like an apple, yogurt, or some trail mix can help for some energy just before training. These snacks are also work to optimize your performance in addition to a good pre-workout meal.

Cardio exercise is one of the most important and easiest ways to stay healthy, unfortunatly many people just don’t seem to take the time to do it. It is the best way to burn fat and calories, strengthens the heart and lungs, and helps increase bone mass and muscle tone. Also, it has been noted to help with depression. Cardio exercise has been proven to help reduce the risk of heart disease, type 2 diabetes, breast & colon cancer, and coronary atery disease. All it takes is 30-40 minutes for 3-6 days a week and can include running, walking, biking, swimming, etc.

Before beginning your cardio workout you have to figure out your heart rate, and then work in between 60-80% of that.  An easy way to figure it out is to subtract 220 by your age and then multiply that number by .6 and then .8. Then you have your average range for your workout. For example, a 40 year old person’s heart rate may look like this:

220 - 40=180 BPM

180×60%=108 BPM; 180×80%=144 BPM

So, you heart rate should be between 108-144 BPM(beats per minute) for that session, depending on how intense you want to train. This formula is not exact but it is generally a good way to figure it out for most people.

Some activities to try for maximum cardio health include jump roping, sprinting, and spinning. These are widely seen as the best ways to maximise your cardio health, but it is always wise to mix up your workout. It can be as easy as combining walking for one minute and sprinting for a minute, and repeating. Elliptical machines are also a good way to burn fat because it utilizes more muscles, including arms. In addition ellipticals reduce joint pain in the feet, knees, and back because there is little to no impact.

Cardiovascular exercise is a great way to stay healthy and you don’t even need to join a gym, just spend some time outside. However it is still important to remember to keep hydrated and replace your lost nutrients with water especially if training intensely, for a prolonged period of time, or in extreme heat.

Most people realize the importance of a pre-exercise meal but the post-exercise meal is just as important. Eating a good meal beforehand ensures that adequate glycogen stores are available for the best performance possible but the post exercise meal is very important for recovery and will improve consistancy and endurance when exercising.

After Exercise:

Carbohydrates are very important to a good workout or endurance training. For endurance training, including sports and high intensity cardio work, it is recommended to consume at least 100- 200 grams of carbohydrates within 2 hours of training. Good carbs can come from fruit or whole grain goods. Carbohydrates help stimulate insulin and produce greater muscle glycogen to stores.

Protein is most important after exercise. The amino acids help rebuild muscle tissue which is broken down during exercise. Protein also increases the water absorption from the intestines to help improve muscle hydration. Also, research has shown that combining it with carbohydrates can almost double the insulin response which will result in more glycogen stores in the muscles. A ratio of 4 carbs for every 1 gram of protein is the optimal combination for a good post-exercise meal.

After training, it is recommended to drink at least 20-24fl oz of water for every pound lost after an intense workout. Everyone’s fluid intake varies, but one should generally consume half of one’s body weight, in ounces of water, to stay hydrated while training several days per week. (for example, a 160 lb. individual should intake 80 ounces of water daily.)

     When looking for supplements to add to your workout plan or daily diet, the first thing you look at is protein. You’ve probably looked around and seen plenty of powders in either soy or whey protein. But what is the difference? There has been much talk about the advantages and disadvantages of both forms of protein and many body builders will stick to whey but the fact is they are both great, it just depends on how you use it.

Whey

When it comes to building muscle, whey is often said to be the clear choice over soy.  It often has higher grams of protein and has greater protein efficiency. It has a greater amount of amino acids which are converted into protein to help build muscle. The body also digests and whey protein better than soy, while it is still only a mere 4-5%. For those looking to build muscle the combination of high protein and essential amino acids equal a more efficient way of gaining muscle.

On the downside, for those looking to burn fat and appear more slimmed down and lean, whey may be too much sometimes. Also for some induviduals it can lead to constipation. Whey protein should be taken according to your personal weight/height/age/activity level to make sure you reach your goals as quickly and easily as possible.

Soy

Soy protein, while often lower in actual grams of protein and essential amino acids is still much higher in glutamine and arginine levels. Glutamine is a non essential amino acid. Glutamine increases muscle volume through cellular hydration, to do this glutamine is used to transport nitrogen to your muscle tissue. It helps the body burn fat as fuel helping you lose weight. Arginine helps release growth hormones and insulin to build muscle by increasing the blood flow delivering nutrients around your body more efficiently. Soy has also seen benifits in lowering risk for breast and prostate cancer, lowering fat and cholesterol, and is higher in isoflavins and essential fatty acids.

While soy has it’s benefits it has its own set of disadvantages. Certain people do have allergic reactions to soy products and can include diarrhea, flatulence, and constipation. It can also reduce testosterone.

     Overall, despite some minor flaws in both, they are each still a very fine addition to your diet . Adding a scoop of soy to a whey protein shake can produce some fine results due to its additional glutamine and arginnine content. Generally though, soy is better used for weight and cholesterol loss and whey is better used for muscle gain. Of course either product can be used to great effect depending on how it is consumed and incorporated into your diet.

Fitness Results Upland is now offering chiropractic exams and treatment by Dr. Sen Khiev, D.C., Q.M.E. The exam includes Postural Analysis; Orthopedic Physical Assessment; Neurological Tests; Meridian Cardiovascular Analysis

He offers effective treatment for problems including low back pain,upper back/neck pain, pain of the extremities, sports injuries, headaches, and more. Treatment may include spinal manipulation, electrical muscle stimulation, ultrasound, myofascial release, fascilitated stretching, therapeutic exercises.

For a limited time only we are offering new patients a chiropractic exam and treatment for just $30. Call for an appointment at 909-429-6654 and visit www.ultimatespinal.com for more info

Also, next we we will have a massage therapist coming in next week; Monday morning/afternoon and Wednesday afternoon. Make an appointment soon.

     Almost everyone has seen a commercial on television for a new diet pill that promises a quick and easy way to lose unwanted pounds and improve your physical image. But, what the commercials don’t tell you is the effects they may have on your body if taken in excess, without prescription, or even side effects from ingredients that have not been studied on the human body, and that most people often regain more weight then they initially lost. How is something that is potentially dangerous still allowed on the market? Because these weight-loss and energy boosting miracle pills are not evaluated by the FDA (Food and Drug Administration).

     Some pills advertise an increase in energy. By increasing energy you can become more active leading to weight loss. Sounds good doesn’t it? However, these pills simply increase your heart rate, speeding up your pulse to increase energy. If taken incorrectly this can lead to an overdose like any other drug and a possible heart attack. Some overdose effects can  include tremors, convulsions, hallucinations, nervousness and more.

     Other diet pills, rather than increasing energy, work on burning fat in the stomach. This may sound like a dream pill to those who don’t want to commit to adding a workout to their busy schedule, but it simply is not that easy. Diet pills are usually made for a specific target group of people, and this target groups may also include those on an even more specific diet. It is always important to make sure that what you are consuming is right for you.

     Another type of pill that is commonly advertised are supplements with ‘natural’ ingredients. These pills include the same dangers as any other drug on the market. Since the FDA does not specifially evaluate these pills some ingredients are a bit risky as they may not have been tested thouroughly on the body.

     We reccomend that before taking a drug you should be evaluated by a physician to ensure you are being as healthy as you think you are.. You should be physically evaluated along with a professional perspective on the drugs being prescribed. They should always be taken with the recommended dosage and remember, there is no substitution for diet and exercise as the best way to lose weight, build muscle, and be the best person you can be.

*(Lance McCullough and Fitness Results does not intend this article as a recommendation for a vegan diet but rather an option or those who may feel inclined to a vegan lifestyle for any personal reasons. A balanced and healthy diet can be achieved with or without animal ingredients. You can refer to past posts for other nutritional information and diet plans.)

For some people, vegetarianism has been a lingering thought on a change for their lifestyle. However, for the same people who also workout, they may be wondering how much they will be affected by such a massive loss of different animal products in their diet. It has been said that there is commonly a drop in essential nutrients, but the truth is, the drop isn’t as significant as you may think.

The first thing people think of when losing meat in their diet is the lack of protein. Protein is essential to building muscle and hunger. The good thing is there are a variety of different protein supplements, bars, and shakes to meet your body’s needs. Soy products found in most meat replacement products are also good, as well as tofu which is light, healthy, and filling. There are also supplements for just about every other vitamin and mineral, including iron which is also mostly found in meats. These supplements make up for the missing nutrients for vegans/vegetarians, but are also a great way to enhance a well rounded diet.

Another positive effect of this lifestyle is it often forces people to open their minds to different foods. Because of this, it often leads to healthier or more organic choices of eating. Vegetarians commonly have a healthier heart due to the consumption of “good” fats and cholesterol found in soy and nuts. More whole grain, fruits, and vegetables means more fiber which can lead to better skin health and digestion. With a good vegetarian diet, it can help lower the risk of high cholesterol and high blood pressure, lower your Body Mass Index, and lower the risk of obesity.

These effects don’t have to be just for those on a non-meat diet. Anyone can make a change in their diet by adding some extra fruits and vegetables, whole grain, and organic foods and enjoy the advantages it has. Depending on how strict you take your vegetarian diet your nutrient intake will be different, so always make sure to find foods that are well rounded in nutritional value, or invest in dietary supplements to help fill the void.

With that said, vegetarianism does have its set of cons. Vegetarians typically do not heal as well after injury due to a low range of amino acids. While supplements can cover for lost nutrients it is not the same as consuming actual meat. While a vegan diet can lead to good health it does take extra work and some extra money however you are no less prone to bad health as anyone else if the right diet is not being practiced.

As an extra, we have provided an example of a diet plan for vegetarians. It is fairly loose with dairy/egg products but those can easily be replaced depending on the level of veganism you may partake.

                                               Vegetarian Meal Log     Nutrient Analysis

Summer time is a great time for having fun. It’s about going to the beach, hiking up the mountains, and maybe doing some extra exercise to keep looking your best. It is without any doubt that it is a fun and beautiful time of the year, but sometimes it can be dangerous. Many people use summer as a big reason to get in shape, especially to look good at the beach, but not everyone makes sure to take the right precautions when exercising outside. It is a daily requirement to have at least eight cups of water a day- which most people don’t consume-and when you are outside in triple digit weather, that requirement is raised significantly. When you sweat you are losing valuable nutrients and can lead to fatigue and heat exhaustion, and athletes are even more at risk with their more intense training.

In order to maintain safety when exercising in above average heat, remember these tips:

     Drink lots of fluids! Maintaining hydration is a very important thing to remember when exercising or training. It is the best way to avoid fatigue and exhaustion and keep your energy up. Water is always a great way to stay hydrated and is always recommended. Sport drinks are not always necessary unless you are under going prolonged or intense activity. However, be careful that the calorie or sugar level is not too high in your sport drink of choice, as that may set you back or keep you in the same place health wise. Also, be weary not to over drink, as it could cause vomiting, and make sure to hydrate yourself before working out.

      Dress according to the Weather. Some people may feel that a good workout is only worthwhile if it generates buckets of sweat, but if it is 100 Degrees outside it probably isn’t the best idea to go out jogging in sweatpants and a jacket. Just like you wouldn’t wear a bikini in the snow it is smart to dress comfortably in relation to the conditions you are training in. Shorts and a tank-top are often a much cooler and more comfortable way to dress during summertime and have a much less stressful effect on the body. The human body puts in a lot of energy in trying to keep itself cool so wearing think heavy clothes is only working against you.

     Wear Sun Block. Remember to always be careful exposing your skin in the sun for long periods of time. A nice tan probably wouldn’t hurt, but severe sun burn definitely would. During the summertime the earth is positioned in a way where it is much closer to the sun making it significantly hotter, and we Californians can tell the difference. Everyone’s skin type is different and your skin may be easier harmed than others, but it is always wise to wear some type of skin protection, no matter what the weather.

     Build up to your potential. A contributing part to fatigue and exhaustion, besides dehydration, is just training too hard. For those who do not train consistently or without a trainer it is common to try and max out your bodies potential. This is a potentially dangerous thing to do no matter what the weather but when doing outside exercise the effect is then amplified. It can cause muscle and joint damage and may not even help gain strength or stamina. Even if you workout strictly on weekends, a safe consistent workout is a much better and faster method to getting where you want to be. Check with a personal trainer to ensure safety and help build your body.

     Make sure to consult a doctor or physician. One is the smartest things to do before training is to consult with a professional who can inform you on where you stand physically. How can you train safely if you do not know what dangerous is? Men over 50 and women over 60 years of age should be cautious as well as anyone with extra contributing risk factors(i.e. high/low blood pressure, smoking, heart disease, diabetes, etc) A doctors release one of the best ways to make sure you are safe even when working with a trainer.

Does weight training decrease muscle flexibility?

     If anything, when done properly (slowly and using a complete range of motion), weight training increases flexibility. Many athletes engage in weight training in order to improve their performance in their chosen sport, track athletes, basketball players, gymnasts the list goes on and on. This lie might have been fueled from the feeling of ‘tightness’ that accompanies an intense workout. If the workout was intense and a sufficient number of muscle fibers were recruited and microscopically damaged, then even the normal tonus (the normal amount of contraction experienced by a relaxed muscle) is more than enough to cause a feeling of pain and tightness. The tightness is compounded by the ‘tugging’ of the tendons on the muscles. Stretching, however, would do much to alleviate this tightness, and stretching is a recommended part of any athletic pursuit. I hope that this small amount of information motivates you enough to give me a call and set up a free consultation. It will be the best decision you could make for both you and your family. I still can’t believe or understand why people think of personal trainers as being a luxury.

     Do you think about taking your car to a mechanic as an option when it’s breaking down? Or do you decline a doctor when he says you have to take medication for an illness? Of course you don’t! So what are you waiting for? An illness! A break down!  I personally hate sitting in a doctor’s office wondering if I’m going to get the bad news so I’m going to do everything I can to prevent that trip while I can. The choice is yours.

                                                                                                              -Ruben Palacios

Does weight training make women bulky?

by Rueben Palacios

     Weight loss by women mostly produces muscle and bone loss. A combination of low total calories, aerobic exercise, and decreased protein intake will cause the body to literally strip muscle off of your body. Even with more muscle, a woman won’t look muscular unless she has very low body fat levels. Women naturally have more body fat than men, which is what gives them their feminine curves. Let’s look at why weight training does not make the average woman big and bulky.

     First, the hormonal profile of the average woman is very different than that of the average man. Testosterone, one of the hormones linked to muscular growth, is about ten times lower in women. Second, it takes the average man an entire year of hard training and diligent eating in order to gain a measly eight pounds of muscles. A woman with the same dedication will gain appreciably less due to her lower testosterone. I think women confuse getting bulky with swollen muscles during a workout. Its ok, guys seem to think that they are huge monsters after a few sets of weight training. They do leave the gym a little inflated but as soon as they get home its back to reality!

     To even attain the biggest volume of muscles your genetics allow, you must consume a consistently high number of calories not to mention you must live a life that is restricted to mostly supporting muscle mass increase, like sleeping eight hours a night, avoiding alcohol, and basically living a life devoid of many things social. In other words, building muscle isn’t an easy task for just anyone, but for the average woman, it is even more difficult.

     By really lifting weights and stressing your muscles you will increase your lean mass, and since it is this lean mass (muscle tissue) that burns fat, you will have the capacity to burn more fat even at rest. Combining this with a moderate amount of cardiovascular activity (not three step classes in a row) will turn your body into a fat burning machine.