Archive for July, 2008
Effect of Hand Position on Tricep Involvement During Extension and Pressing Exercises
I recently read an article on a bodybuilding web site about arm training that recommended performing various tricep exercises using both underhand and overhand grips. While different hand positions will have an effect on the involvement of the muscles in the forearms due to differences in the demand on grip and wrist stabilization, they will have no significant effect on triceps involvement.
Hand pronation and supination are accomplished by rotation of the radius at the elbow, crossing over the ulna during pronation and returning to a position parallel to the ulna during supination. The triceps, which extend the elbow by pulling on the olecranon process of the ulna, are not affected by this. › Continue reading
Recent Study Shows Low Carb Diets More Effective Than Low Fat Diets Long Term
A recent study in the New England Journal of Medicine showed better fat loss over the long run with low-carb and “Mediterranean” diets than a low-fat diet (Shai I, Schwarzfuchs D, Henkin Y, Shahar DR, Witkow S, Greenberg I, Golan R, Fraser D, Bolotin A, Vardi H, Tangi-Rozental O, Zuk-Ramot R, Sarusi B, Brickner D, Schwartz Z, Sheiner E, Marko R, Katorza E, Thiery J, Fiedler GM, Blüher M, Stumvoll M, Stampfer MJ. Weight loss with a low-carbohydrate, Mediterranean, or low-fat diet. N Engl J Med. 2008 Jul 17;359(3):229-41.)
ABSTRACT
Background Trials comparing the effectiveness and safety of weight-loss diets are frequently limited by short follow-up times and high dropout rates.
Methods In this 2-year trial, we randomly assigned 322 moderately obese subjects (mean age, 52 years; mean body-mass index [the weight in kilograms divided by the square of the height in meters],31; male sex, 86%) to one of three diets: low-fat, restricted-calorie; Mediterranean, restricted-calorie; or low-carbohydrate, non–restricted-calorie.
Results The rate of adherence to a study diet was 95.4% at 1 year and 84.6% at 2 years. The Mediterranean-diet group consumed the largest amounts of dietary fiber and had the highest ratio of monounsaturated to saturated fat (P<0.05 for all comparisons among treatment groups). The low-carbohydrate group consumed the smallest amount of carbohydrates and the largest amounts of fat, protein, and cholesterol and had the highest percentage of participants with detectable urinary ketones (P<0.05 for all comparisons among treatment groups). The mean weight loss was 2.9 kg for the low-fat group, 4.4 kg for the Mediterranean-diet group, and 4.7 kg for the low-carbohydrate group (P<0.001 for the interaction between diet group and time); among the 272 participants who completed the intervention, the mean weight losses were 3.3 kg, 4.6 kg, and 5.5 kg, respectively. The relative reduction in the ratio of total cholesterol to high-density lipoprotein cholesterol was 20% in the low-carbohydrate group and 12% in the low-fat group (P=0.01). Among the 36 subjects with diabetes, changes in fasting plasma glucose and insulin levels were more favorable among those assigned to the Mediterranean diet than among those assigned to the low-fat diet (P<0.001 for the interaction among diabetes and Mediterranean diet and time with respect to fasting glucose levels).
Conclusions Mediterranean and low-carbohydrate diets may be effective alternatives to low-fat diets. The more favorable effects on lipids (with the low-carbohydrate diet) and on glycemic control (with the Mediterranean diet) suggest that personal preferences and metabolic considerations might inform individualized tailoring of dietary interventions.
What’s most interesting about this is, despite the low-carb group not being restricted to a specific daily calorie intake like the Mediterranean and low-fat groups (1,800 calories per day for men, 1,500 for women), but rather limiting carbohydrates to 20 grams per day for the first two months followed by 120 grams per day, and despite being advised to choose vegetarian sources of protein, which are generally lower quality than animal sources, they had the greatest weight loss. Additionally, the low-carb group had the greatest increases in HDL and greatest decreases in triglyceride levels. The low-carb group also had the greatest decrease in the ratio of total cholesterol to HDL, nearly twice that of the low-fat group (20% versus 12%).
I am surprised the weight loss for each of the groups was so low based on the calorie and carbohydrate intake guidelines, and strongly suspect poor compliance, very sedentary subjects, or both. If the subjects were actually following the guidelines I expect the weight loss would have been far greater for all groups.
I am also disappointed the dietitians advised the low-carb group to choose vegetarian sources of protein, as I suspect better weight loss and at least equal improvements in lipid profiles had animal sources been chosen.
In any case, it is further proof of the benefits of a higher-protein, lower-carbohydrate diet and it’s viability as an alternative to high-carb, low-fat diets. I have consistently seen better results in my own training and with my personal training clients with higher-protein and lower-carbohydrate intakes.
DIY Parallettes
Parallettes are a gymnastics training tool which can be used to simulate some movements performed on parallel bars as well as a variety of bodyweight exercises such as L and V sits, planches and a variety of push ups and pressing movements. While various models are available commercially, they can be easily built for much less with commonly available materials such as wood or PVC piping.
I built the set pictured for a little over $20 using 1 and 1/4 inch schedule 40 PVC piping in a little under 30 minutes, with nothing but a tape measure, a sharpie and a small hacksaw. Schedule 40 PVC is light weight, strong, and easy to work with. While some people recommend building them with only 1 inch PVC, a larger diameter will be stronger and more comfortable to grip. If you are very heavy you may even want to go up to 1 and 1/2 inch, although I currently weigh about 190 and mine barely flex under my weight. › Continue reading
Physique Versus Function - A False Dichotomy
Bodybuilding and training for performance need not be mutually exclusive. In fact, a training program and diet geared towards performance - specifically building as much strength as possible throughout the entire body while maintaining a low body fat percentage - will result in a physique that is both highly capable and impressive.
A major reason for belief in the physique versus function dichotomy is probably the greater use of isolation exercises in bodybuilding, which are often erroneously considered “non-functional” by many in the functional training crowd. They believe that an exercise must be performed in a manner that mimics how the body moves during activities of daily living, work, or sport for the strength or other aspects of fitness gained in that movement to effectively transfer to those activities. However, it is not necessary to work the muscles involved in a particular movement using a similar movement for the strength gained to transfer. Regardless of how a muscle becomes stronger, the greater strength can be applied to any movement involving those muscles, and any program that effectively addresses all of the major muscle groups will improve function, even if it includes isolation exercises. › Continue reading
Workout Chart Nomenclature
The Importance of Workout Charts
Workout charts enable repeatable equipment settings and objective evaluation of exercise performance over time. This is extremely helpful in determining the effectiveness of different applications of training principles for accomplishing an individual’s goals. Keeping detailed, accurate records of your workouts and goal-specific measurements will help you fine tune your training.
The amount of information I recommend tracking may seem excessive, but it is necessary for long term evaluation. You may not forget the repetition speed and range, machine settings, or type of bar you used to perform an exercise last week, but you might not remember months or years from now when you are reviewing old workout charts. › Continue reading
Rack Mod: Attachment Point for Chain, Bands, Rope, Etc.
You can easily add attachment points to many squat or power racks for chains, bands, gymnastic rings and numerous other devices by swapping heavy duty eye bolts for the regular bolts. Additional attachment points can be placed anywhere else on the rack by drilling new holes if you have the appropriate tools. More on this later…
Before swapping out bolts, you’ll need to know the diameter and length you’ll need. Most home and commercial equipment uses 3/8 and 1/2 inch hex bolts. The bolt size is not the same as the head size. A 3/8 inch bolt will have a 9/16 inch head, and a 1/2 inch bolt will have a 3/4 inch head. Check the head size using your socket or wrench and write it down.
Remove the bolt and measure the distance from the bottom of the head to the end. Write this down. Or, take the bolt with you to the hardware store and compare directly. Let anyone else that might use the rack know you’ve removed the bolt before you go.
When selecting eye bolts, check the packaging for the safe working load. The stainless steel bolts will typically have the highest, although zinc plated steel will usually be more than strong enough for most uses. The eye bolts I purchased will handle up to 540 pounds, and the spring clips up to 400. The packaging will usually contain some warning about not using the product for support of human weight or athletic equipment, but this is just there to cover their ass - a properly secured 3/8 or larger steel eye bolt is more than strong enough to safely support you and then some. If you’re over 400 pounds I doubt you’re going to be doing any body weight rows or ring dips any way. Use common sense. If you ever notice any kind of wear or damage to a bolt or spring clip, replace it. Hardware is much cheaper than an emergency room visit for a concussion or broken bone. › Continue reading
Fat Loss Myths Part 2: Cardio Is Necessary For Fat Loss
Myth: It is necessary to perform cardio on a regular basis to lose fat.
Truth: Cardio is not necessary for fat loss, and contributes relatively little to a fat loss program compared to high intensity strength training.
To lose fat it is necessary to create a calorie deficit - you must consume fewer calories than you expend so the body obtains the difference from your fat stores. While overall activity level has an effect on daily calorie expenditure, additional “cardio” (steady state or interval training) burns relatively few calories even if performed for an hour or more at moderate intensity daily. A greater calorie deficit can be achieved by simply restricting calorie intake, with little time investment other than the few minutes required for planning and recording meals.
The most important benefit of exercise to a fat loss program is not the calories expended during workouts, but the maintenance of muscle tissue while fat is lost. This requires strength training. There is a direct relationship between lean body mass, particularly muscle mass, and metabolic rate - more muscle equals a higher metabolic rate. If calorie intake is reduced significantly without regular, consistent strength training, muscle tends to be lost along with fat resulting in a reduced metabolic rate. Cardio does nothing to prevent muscle loss and may even accelerate it. › Continue reading