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FAQs on Strength Training and the various Protein sources for Maintaining

So why is it that we work out and still do not see the washboard abs, or can’t see the biceps or triceps as much after two weeks of not hitting the gym 5 to 6 days of the week of strength training? Why is it that I take you from A to Z in movement and exercise, from 'related' movement to full fledge workout with weights? Well, the answer in part to both questions is preparation and commitment.

It is like turning on the power to the muscle we will use and once we use them, you need to keep using them or else you lose them. There are other various factors to leaning down abs and retaining muscles. For one, working large muscle groups are important for burning fat and gaining muscle growth, not to leave out increasing bone density. Working secondary muscle fibers (used in stretching, low weight and high rep exercises) are great as a supplement for toning/tightening. A third component that I would like to discuss in this newsletter is protein, your overall daily consumption of protein and non-animal protein nutrient supplements available to you.

Answering your question from A to Z

So lets start at the beginning...

To snack or not to snack before a workout, that is often the question. The truth is it's relative. If you want to burn fat, some studies say doing a cardio workout on an empty stomach is great for getting the furnace burning (True). However, if you are someone who does not eat much during the day, not eating something an hour before will lead to dizziness and early fatigue in your workout. A morning workout with no prior meal is worth doing to burn fat, but even then, if you want to maintain muscle having a protein shake or some source of protein and carbs (2 to 1 ratio) is a great idea; but it will take the body's natural furnace a little longer to start burning fat.

Stretching: Before, after or both and why?

If you take my classes or train with me you know that when preparing for a heavily focused strength training session, I will always stretch beforehand. I may not call it stretching, but the related exercises I do without weights and then later in the session with weights, are called: Dynamic Stretches. Dynamic Stretches enhance communication between your mind and muscles in training and result in faster fat loss due to the early body heating up with just stretching. -- hence the expression 'warming up'.

So yes, preparing for a strength session, I would suggest various stretches that mimic the movements and range of motion you intend on doing with natural resistance (own body weight) and bands and later use heavier loads using weights and/or machines.

For a cardio session, or a session at the gym that begins with cardio and has aspects of interval training involved, many studies show that a lengthy stretch beforehand may actually warm-up smaller muscles and joints too much allowing for overly stretched areas to weaken prematurely during the cardio regimen.

My answer to that is ankles, knees, hamstrings, quads with a 2 minute swift walk on the treadmill, or if using the Stairmaster, Bikes, Elliptical- just use two minutes at an RPE (Rate of Perceived Exertion) of 5-6 (Moderate-Intermediate) will warm up the body and mimic the movement you are about to do.. After that taking the speed, or incline or both up a notch, will be safer because you have done your active Dynamic Stretching.

Break Time... please!!!!!

This is a heated topic that even professionals debate from time to time. The question is should one break (but if you are asking Jillian Micheals, her answer is "no"), the answer varies based on what you are doing; plus, how long should a break be to optimize the results of said workout. Well, once again deferring to my workouts... I do not give many breaks in cardio workouts since the motion and the aerobics (i.e. keeping fat-burning hormone levels high) is the thing.

Increasing the heart rate while staying aerobic (incurring Oxygen uptake in muscles), breathing rhythmically and keeping in tuned to the body's natural movement makes breathing easier and not a chore, and form once achieved should not go limp which inevitably happens when given a break. Form aids in stabilizing the body so all the muscles needed for the exercise are being used and there is no emergency recruitment of muscles not intended for the task at hand.

A better ‘passive break’ is lowering the speed, and increasing the incline. This method is a safe way to actively give your body and heart a break without cooling the body down too much and keeps the furnace burning fat.

Play hard or Go Home!

You may wonder why my rule on thumb regarding breaks is not 3 to 4 minutes long (although some trainers and group exercise instructors might allow you this luxury to your detriment)-- the reason is science.

A series of studies from various universities and fitness organizations like A.C.E. and NASM, say 60 seconds is the number you should rest in between exercises in order to keep your fat burning hormone levels high throughout your workout. So let the cell phone ring and finish the work out with your 60 second respites because ...if you're chatting on the phone, you might as well GO HOME! (I know you all train with me just for my quotable quips!!)

Just Cardio does not make a healthy you... Keep weighing in with Strength Training

Sticking to a regular weight-training regimen is important, especially as we age. I have stated this before-- our skin, bones, nails, hair are all composed mostly of protein, animal protein products fuel muscle grow/repair process; this process is called Protein Synthesis.

Hence, protein consumption is key, but your selection of protein is also important. I will not delve into what a normal consumption of protein should be since the amount of food from Meat and Beans, etc. depends on age, sex, preference and level of physical activity.

As one can easily read at www.mypyramid.gov most Americans eat enough food the Protein group. However, we all need to make leaner and more varied selections of Protein. For your perusal recommended daily amounts are shown at Mypyramid.gov in the chart: *

http://www.mypyramid.gov/pyramid/meat_amount_table.html

*This may vary if you are focusing on losing weight or over 45 years old so consult your doctor or nutritionist or trainer or all three.

PROTEIN

It is possible to build muscle (while leaning out the body) with plant based foods- combining legumes and beans, nuts, and grains at one meal or over the course of the day. But you will need to consume 20 to 25 percent more plant based protein to reap the same benefits that come from animal derived sources of protein. Plus, as fabulous and healthy beans and legumes are let's not forget they have carbs that make it harder to lose weight if you are eating more. As we all know calories still count in losing excess fat around the middle and in overall weight lose. Scale down your fat and carb intake to make room for lean proteins like:

Ø Eggs

Ø Lean meats

Ø Dairy/Yogurt/Low fat Milk

Ø Soy Protein

Ø Powders (Whey vs. Casein, Combinations)

EGGS

Eggs are great due to the high levels of all 9 amino acids, they are almost completely devoid of carbs and fat. Eggs whites are a staple for most when they need to add lean protein but just to be fair a few egg yolks won't hurt. On the contrary-- one important set of nutrients that should not be overlooked is the long-chain essential fatty acids. Egg yolks contain omega-3 fatty acid DHA, which is necessary for the brain (and proper retinal function in the eye), and omega-6 fatty acid arachidonic acid, which is required for healthy skin, hair, libido, reproduction, growth and response to injury.

I won't go into too much detail about Animal Protein since general knowledge about its pros and cons is assumed. The same goes for dairy products like milk, cheese, and yogurt. Just a quick note before we move on to Soy--Low fat is better than NON-fat since the lack of fat means other items have been added to keep color, flavor, or structure.

As a trainer I am always working with specific cases of what my individual clients need in terms of eating. I have my LDQ (Lean Down Quick), which essentially rids the body of sugar for one week, to reduce sugar and starch cravings; this increases fat burning and normalizes blood sugar. Sugars and certain fibers are then brought in slowly and selectively.

I incorporate shakes and powder consumption in LDQ since I believe options/variation in how we eat our protein and when-- helps us to keep to a healthy and convenient eating regimen, rich in lean protein regardless of what your lifestyle is like. As most of you know, even the LDQ meal plan needs to be adjusted based on what an individual eats, or won't eat, their age, and allergies. Introducing powder protein is new for most average gym rats, but competitive body builders know all about 'stacking' to build muscle lean down and hypertrophy.

So let's focus on Powder Protein consumption for the average person who wants to have other protein options while eating healthy, or has hit their weight goal and now wants to burn more belly fat and build muscle, or wants more education on eating and training for weight loss and fitness benefits. Protein Powders also serve as a convenient way of eating on the road. Understanding the difference between Whey and Casein protein should be addressed. Knowledge is power!

WHY WHEY?

Please note I am not a scientist, doctor... and although I am a personal trainer, I do not focus on the competitive body builder; my focus has always been personal training and weight loss solutions for people of all ages who are seeking healthy, fit, flexible and strong bodies, including those athletes needing guidance/strength training and conditioning in their respective sport. In addition, I am not an expert in supplements; therefore this article is for informational purposes and not a recommendation.**

So why introduce whey protein, because when it comes to adding muscle whey protein without a doubt dominates. As we age we lose muscle, the lack of exercise in ones life also aids in many chronic diseases and so strength training is no longer for the body builder, but for the masses.

Whey is highly soluble and therefore after consumption, almost immediately races to your muscles to build and/or repair. A study published by the Journal of Sport Nutrition and Exercise Metabolism in 2001 showed that flooding the body with Whey protein (i.e. Amino Acids) before a workout increases protein synthesis. In addition, studies done prove that consuming Whey protein before a workout has benefits in muscles building because of its amplification of Nitric Oxide (NO). An increase of NO in the blood increases blood vessel dilation, allowing the protein to get to the muscles quickly. In conclusion for those who ask, what protein if any should I have before a workout where the goal is to gain muscle and lean out, the answer is clear: Whey.

SOY PROTEIN

Soy from Soybeans (legume), does not pack as much protein punch as eggs and whey protein does, but it has compounds (plant based estrogens) that mimic estrogen in the body (a good fact for post menopausal women).

It is a protein powerhouse. It is also the protein of choice for those who stay away from animal protein, or those who body build because of its abundance of Leucine, a BCAA (branch-chain amino acid) which aids in building/repairing muscle. It also improves cardiovascular activity and has a good amount of glutamine, which has been linked to building muscles and strength and burning fat.

It is also the protein source that is quickly digested by the body (water soluble), thereby making it a great pre and post workout protein source. So is it a good substitute for fat laden animal protein… Yes! However, be sure you do not have an allergic reaction to this type of protein by trying in small amounts for testing.

CASEIN

This packs even less of a protein punch compared to eggs, whey and soy. However, it has a hefty amount of glutamine like soy. The body needs glutamine for a functioning gastrointestinal tract and when it can’t get it by breaking down and absorbing the nutrient from the foods, the body will break down muscle tissue to get it. Hence keeping high levels of glutamine is important to muscle growth and strength. Glutamine is found mostly in high protein foods, such as meat, fish, legumes, and dairy. Two particularly high vegetable sources are raw (uncooked) cabbage and beets. Note: It is known that cooking can destroy glutamine, particularly in vegetables.

Casein is not water soluble, when it hits your stomach it forms curds. That doesn’t sound pretty but wait… there are benefits to this. That means digestion is slower, more effort needed and the body does not starve. Some claim it is a great shake after a late-night gym workout. Since it is right before bedtime it will feed muscle growth for a longer period of time. When we sleep our body is fasting, having casein in the body allows are body not to fast, it feeds the muscles and the body won’t begin holding onto fat during the 7 to 8 hours of sleep.

** FFF Newsletter is information I have researched and brought together by writing about my use of the scientific findings in the health and fitness industry. Scientists, doctors, nutritionists, training specialist in the health and fitness industry and the like have published all information and continue to do research and speak on the subject.

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