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Strength & Fitness
With Marty Gallagher
Special to washingtonpost.com
Tuesday, June 25, 2002; Noon EDT
Are you trying to lose weight, build muscle, get stronger or excel in a given sport? Maybe you're just hoping to slow the aging process, which exercise and good health habits can surely help accomplish. But male or female, young or old -- where do you start and what do you do? And if you're already an experienced exerciser or athlete, how do you fight your way off a plateau or avoid going stale?
Over the past 20 years, Gallagher has written more than 200 articles for such magazines as "Muscle and Fitness," "Flex" and "Powerlifting USA." He has interviewed hundreds of the world's top athletes, quizzing them on the training tactics they used to succeed.
Gallagher, a World Powerlifting Champion and fitness expert, takes your questions about every fitness topic under the sun.
The transcript follows.
Editor's Note: Washingtonpost.com moderators retain editorial control
over Live Online discussions and choose the most relevant questions for guests and hosts; guests and hosts can decline to answer questions.
Marty Gallagher: Hello Folks,
I want to jump right into the questions as there are already a stack of them and I want to get to as many as possible - anyone with a question leftover from last week, check for the answer at the end of today's fitness forum. Let's get started.
Chantilly, Va:
Good day Coach,
May I take the time to address the veggies in the audience for just a minute.
Don't sit around looking for the next miracle machine in the infomercials. It ain't there.
Don't keep looking for the magic pill or powder that'll help you lose weight. It ain't there.
Don't say "If I had a gym at home, I'd be really buff". It ain't the truth and you know it.
Take the initiative. Get up off the couch and move a little! Go down on the floor and do a few situps during that commercial break. Yeah, it'll probably hurt and you'll probably be huffin' and puffin'.
You are the one that let yourself get into this condition. And YOU and only You can do something about it. I did.
Marty Gallagher: I suppose by veggie you mean couch potato not veggie-terian? Miracles happen all the time in fitness unfortunately the miracles are always accompanied with buckets of sweat and toil...
Washington D.C.:
Marty,
For the past 6 weeks I have been following the body-for-life program, lifting 3 times a week, doing cardio 3 times a week, and eating 6 meals a day of equal portions of protein and carbs, consisting of 2,400-2,900 calories a day. I am a 20 yr. old, 6'2'', 205 lb. male, and have noticed some results, but I still can't get rid of the stubborn fat around my midsection. Do you have any suggestions or changes I should make to remedy this?
Marty Gallagher: 1. kick up the exercise intensity
2. increase the volume of exercise
3. cut calories
These are the three traditional levers. If you pull one (or all) of these three triggers and nothing happens then its time to change the approach: that's when you change the structure and construction of the workouts.
I suspect if you goose one or more of these three levers for 2-4 weeks you'll bust through your current stagnation morasss.
Arlington, Va.:
I'm 120 lbs., 5'6" female. I'd like to
get a bit leaner, say, lose about 5 lbs. of
fat. Currently--run 4x week for 1/2 hour,
at 65-75% max heart rate. Eat -- bad stuff for breakfast probably (scone or croissant or something) veggie salad and a little fruit for lunch, 1 cookie, coffee, then for dinner say, grilled tofu, rice, salad. then maybe a spoonful of ice cream or 1/2 cookie.
What do you think of -- running 5x a week,
protein shake for breakfast, replace the afternoon cookie with a protein bar, add lifting weights for 15-20 minutes 2x a week?
Marty Gallagher: What'd you think I'd say?
Some one writes in that they are going to change the workout radically, making it tougher and adding in the critical element of weight training. I think it's a great idea.
Another great idea: begin a training log. Write down date, time, body weight, sets, reps, poundage, distance, length, etc., review it once a week.
Fort Lauderdale, Fla.:
I only have time to exercise 3 days a week; therefore, when I go to they gym I do 30 minutes of cardio, and 30-45 minutes of strength training. I was told that it is counterproductive to do both on the same day. Is that true? If not, which should I do first?
Marty Gallagher: What's counterproductive is dropping either in total favor of the other.
Both are critical for health and well-being and balance each if you've only three days a week to hit the gym better to do a little of each than a whole lot of one exclusively. Can't you powerwalk on the weekend mornings? There you have two sessions right there and a high speed outdoor nature walk is a powerful good way to start a day.
Former couch tater:
Yes Coach, I meant the couch potatoes lurking out there. No offense to the veggie eaters.
Marty Gallagher: My veggie friends were ready to get the pitch forks and torches and head over to your house.
Re: D.C. stubborn fat around the middle:
That'll be the last area to lose the fat. Keep at what you're doing, it'll come. (or go in your case).
Marty Gallagher: Everyone is different...women typically carry the most adipose tissue in hips and buttocks. Guys in gut and obliques.
The area(s) with the most are the last to give it up. These fat depots are the human body's emergency energy storage tanks designed to be used only in time of emergency. So as serious fitness fanatics we want to create artifical 'emergencies' that trick the body into oxidizing fat from these depots to fuel caloric shortfall.
Bethesda, Md.:
Is it true that a person who has suffered from an eating disorder in the past has an easier time gaining wait. Is the person more likely to have a slow metabolism for the rest of their life? What would be a good way to get their metabolism up and running again?
Marty Gallagher: 1. eat smaller meals spaced evenly through out the day
2. include a protein and fiber portion at each feeding
3. perform cardio to elevate sluggish metabolism
4. lift weight to build muscle, every pound of muscle requires 30-40 additional calories eaxh day
Stiff-legged deadlifts:
Can you describe a stiff-legged deadlift? They've come up in previous chats but I can't find a description online.
I'm not planning on "doing" them (my deadlifts are sumo-style, which works well for me, and I remember you saying that stiff-legged deadlifts are an easy way to hurt yourself) but I'm curious about how these work and can't visualize it.
Thanks!
Marty Gallagher: Why would I go into great length and time (my most precious commodity) describing an exercise I cannot and will not recommend to any other than an elite lifter?
That's like giving a case of beer and the keys to the Viper (with a loaded 9mm in the glove box) to two teenage boys.
Bethesda, Md.:
Coach,
What are your favorite exercises for isolating the shoulders and getting that cut, defined look where the shoulder muscle meets the triceps? I'm 5'10", 205 lbs. and will typically do 9-12 sets of shoulders (paired with another 6-8 sets of biceps). For each exercise, I usually do 3 sets of 10 reps. Typically I always do barbell military presses (45, 50 and 55 lbs), lateral raises (15 lbs with an occasional 20 lb set thrown in), upright rows, and occasionally shrugs (I know you don't like them). I know that I said this issue is an arm definition issue (do more cardio to take fat away from obscuring the muscle), but I also feel like I am making less progress on shoulders than other body parts (up to 245 for 10 on the bench). Please advise.
Marty Gallagher: The favorite exercise for getting 'cut, defined' shoulders is to GET THE BODY FAT OFF OF THEM!
This is a diet issue, not an exercise issue.
I am quite sure that if I shot you with my magic, fat-emulsifying ray-gun, you've find you've got cut and defined shoulders RIGHT NOW! Lifting makes muscles larger; diet (combined with exercise) melts the obscuring layer of body fat, crystalizing that which is already there.
Somewhere, USA:
I'm one of those skinny couch-potatoes who needs to put on some weight. In additoin to eating more, are there exercises that would help?
Marty Gallagher: 1. lift weights
2. begin cardio (this improves appetite and digestion)
3. Systematically increase calories while simultaneously cleaning up your food selections: less junk food, more quality calories.
GRILL-RILL-LA-LA-LA-LA:
GENIE PANTS
KNEE WRAPS
LEG PRESS
STICK LEGS
FREEZING COLD
TANK TOP
MAJGIC BULLET
S-M-ALL
Marty Gallagher: "The Master's arrow penetrates deeper than that of the student..."
Atlanta, Ga.:
What is the best exercise for a woman to slim her hips, thighs and butt? Running, walking or a combination? I am in good health and would like to lose those last 10 pounds!
Marty Gallagher: Run, walk, diet, swim, lift weights, get active, learn to enjoy the process...
Arlington, Va.:
Marty,
Looking for the best exercises for big arms. Not just the bicep. I do bicep and tricep on seperate days. I need to know the best exercises to build muscle mass and give me huge guns. Thanks.
Marty Gallagher: To get bigger arms you'll need to add quality bodyweight. Figure 10-pounds per arm inch.
1. Dumbbell curls
2. Spider curls (arm perpedicular to floor
3. Continuous tension seated cable curls on bench
1. Dips
2. EZ-curl bar tricep nose breakers
3. Tricep pushdowns
I'd shoot for 10-12 reps, 2-3 sets of each. I'd go to failure in the dips for three sets.
Washington, D.C.:
I was using the pulley system on a universal weight machine to do leg lifts to each side and back. I stopped about a month ago when my left hip started hurting. It still hurts, limiting any twisting motion, like getting out of a car. Treatment ideas?
Marty Gallagher: I hate it when I see people doing these weird, semi-made up exercises...I have no clue what to tell you...you might want to have a medical professional check this out if the pain doesn't cease and desist in another month.
Please, stick to the basics: leg curls, calf raises, squats, etc., there is enough there for a lifetime of study and practice.
Alexandria, Va.:
I'm trying to master the pullup. I still have trouble with that last few inches -- I get my nose even with the bar, but I can't get any farther. Any tips on how to conquer the last few inches?
Marty Gallagher: Place an exercise bench behind you as you chin and bend your legs up and under you. Place the toes on the bench and use leg power to push you up the last few inches you (currently) cannot as you complete the chin rep. This allows you to complete the full rep and over time you use less and less leg, till eventually you can chin all the way without any leg assist.
Richmond, Va.:
Hello Marty,
In order for jumping rope to be an effective exercise, how long should I do it?
Marty Gallagher: Well that depends on the cardio goal. I always try and express the cardio goal in terms of age-related heart rate maximum and I know going into a session what percent I want to hit as my goal. Perhaps 80% for 40-minutes. I have the technology (a heart rate monitor watch) that allows me to access how I'm doing during the exercise session and at the end of the session will tell me that I did 40-minutes at 79%, for example. I have a goal going in and I compare my performance to the goal at the conclusion of the workout. The exercise mode is secondary to the intensity and duration.
GRILL-RILL-LA-LA-LA:
YOU DON'T PLOW FIELDS WITH A FERRARI.
-CHARLIE FRANCIS
GOOD MORNING MOST HONORABLE MASTER GALLAGHER,
THE SWITCH IS ON, AND I LIKE IT!
HUMBLE DECIPLE, GRILLMAN
Marty Gallagher: You don't plow a field with a Ferrari...I shall gladly steal this pricless Bon Mot for future usage, perhaps too impress a provencial powerlifting champion at an all-you-can-eat buffet.
Virginia:
Marty -- No question, just a big thanks for your efforts. I can usually get motivated to hit the gym three or four times a week after reading the chat. Keep up the good work.
Marty Gallagher: Hey we used to have an old time Baltimore Powerlifter who was a stevadore and looked like Popeye and when they went to big time competitions as a team, if he felt a team mate was less then 'focused' he'd take a 3-foot 2x4 out of a special gym bag and announce, "You need the board!" the less-then-with-it powerlifter would ceremoniously crouch, stick out his forehead and Popeye would crack the board across the fuzzy ones cranium. This, he postulated, infused the athlete with immediate clarity and broke them out of the funk he perceived them to be wallowing in.
At my desk, USA:
You rock! How do you remember all those literary quotes? And how to do you find time for all of that heavy reading in addition to your heavy lifting, job, etc. etc.?
Marty Gallagher: I live in the Mountain Compound with Ms. Maryland, reading the classics and listening to McCoy Tyner. I hardly ever come out of the mountains anymore.
Washington, D.C.:
I'm the one with the hurt hip - part of what confuses me is what kind of doc to go to. Thanks!
Marty Gallagher: A sports medicine doctor - go to the yellow pages - there are doctors who specialize in sport-related injuries.
Bethesda, Md.:
Hi Marty,
I have been working on getting bigger for several months and now want to switch to fat burning. I've got the cardio and diet under control part of the tripod under control (i.e. eating clean, cutting some calories each week, increasing minutes of cardio over time) but I have a question about weights.
You recommend doing lighter weights and higher reps for losing fat. I plan on doing 15-20 reps, but how many sets should I do? How much rest should I have between sets? How many different excercises per body part?
Thanks for your help.
Marty Gallagher: 1. 2-3 total sets
2. light warmup of say 8-10 reps
3. moderate second set for 5-8 reps
4. final, all-out set for 15-20 reps
Warmups are just that - not meant to tax or detract from the one, all-out final effort. If you make 15-20 reps, move that top poundage up slighty the following week. If you don't make the requisite reps stick with this weight in subsequent sessions until you make the reps.
Washington, D.C.:
I'm a 23-year-old female: 5'3'' and 120lbs. I currently run approx. 8:15 miles at about 20 miles a week. How many calories should I be taking in per day to maintain my energy level but also to lose the slight buldge around my stomach?
Marty Gallagher: This is the tough tight rope: eat enough to prevent burnout in the face of serious exercise yet not so much as to prevent fat loss...
Before I cut calories I'd alter food SELECTION; I'd replace starchy and refined carb calories with protein and fiber carb calories. That way you are maintaining gross calories but switching to foods less likely to be compartmentalized as body fat.
Marty Gallagher: I have to take off now....anyone who had a question from last week unanswered, check out the Q&A at the end of today's show. Thank you all. We'll talk next week and any thing left hanging will get answered....
6-18-02 Questions
I recently recieved my copy of "COAN", and thought the book was great! I was
wondering if you had done anything on Karwowski or any of the other greats? Got your email from the Post chat. Thanks,
Al
Marty Gallagher: I’m trying to get Karwoski to do a book but he feels it could lead to an indictment.
Troy, Mich.: Here's a Website with a video on how to do a high-pull.... http://www.exrx.net/WeightExercises/OlympicLifts/HighPull.html
Marty Gallagher: Mucho thanks. Sounds like a manly website – any power tools or muscle cars or Heavy Metal?
D.C.: Marty -- I'm lifting to get some meat on my bones, among other reasons. But what do I do, once I reach a level of muscularity that I'm content with. I don't want to look like Mr. Olympian. How do I maintain what I have once I reach that point? Thanks.
Marty Gallagher: I think you got it bass akwards. Get some meat on your bones before you worry about muscularity and ‘definition.’ Who cares about a defined 11.5-inch arm or about pec refinement on a 37-inch?
Lorton, Va.: Marty -- thanks for all of your advice and effort. I now use the tripod approach as my foundation for a healthier lifestyle and have seen results in the 2 months that I have been living by it. I am 27 years old, 6 feet, 160 lbs., getting back into shape after 4 years off of any type of consistent exercise. When I do pull-ups I experience discomfort/slight pain in my right elbow. Other exercises have bothered my joints to a lesser degree. I used to lift weights consistently and never had any of these problems. Will this go away over time? Do you have any suggestions?
Marty Gallagher: I’d change my grip width and if that didn’t work, I’d switch to chins and vary the hand spacing on those also. There are tons of progressive resistance exercises that the same muscles used in your particular pull-up style.
Potomac River Girl: Say that I am in a leaning-out phase. Say that, with regular 1000+ kcal cardio sessions, and particularly of those days with long workouts, I'm like the beast that ate Manhattan. It's truly impossible to maintain rigid calorie limits, I start eating everything in sight. It's obvious I've succeeded in boosting my metabolism. My question is, should I be relying on intuition in this stage? On low-intensity or rest days, I can maintain discipline and get by on light snacks all day. But other times, lookout. Keeping a strict daily regimen is almost out of the question, so what's the next best thing?
Marty Gallagher: Zen Master Shunryu Suzuki said if you want to control your mind give him a big pasture to wander in. Sound like bad dialogue from a good kung fu movie? Maybe; but learn to stretch and accommodate rather then snap. You tighten down on days that it’s all comes easy. Otherwise fitness degenerates into an exercise in willpower and every act of will sooner or later ends. The key is to add extra calories via clean and lean sources and spread them out over the day rather then concentrate them in a single meal. We stretch to prevent binging on a monster megaton meal of pizza, apple pie, ice cream and beer. Protein is best nutrient choice for additional calories as it is more difficult for the body to transmogrify protein into body fat that carbohydrate or dietary fat.
Washington D.C.: Marty,
Should I incorporate military style pushups into my routine, or are they one of those exercises considered as 'extras'?
Marty Gallagher: The phrase is ‘assistance exercise.’ An assistance exercise usually serves as an isolator of a particular muscle and most often and intelligently done after a compound multi-joint, core exercise. Push–ups might make a good assistance exercise for heavy bench and inclines presses done with both barbell and dumbbells.
Washington, D.C.: In keeping with this week's (apparent) topic, how should I proceed when I am aiming for a top set of 8 but am "between weights." I can make it to 15 on the lower weight but only 3 on the higher weight? I just came off a 20-rep set, so I was aiming for less reps, heavier weights.
Marty Gallagher: I need to know the poundage and exercise. You are confusing me so restate your question please.
Washington DC: I think your chats are fantastic and I love reading the follow up questions at the end. Keep up the good work! I understand that when you say a "clean" diet, you mean one low in both sugar and fat. Does low in sugar include low in natural sugars? In other words, I like lots of fruit, orange juice, some dried fruit (no sugar added) but they all have lots of sugar. Does this count as part of a "clean" diet?
Marty Gallagher: I really wouldn’t worry about a few pieces of fruit a day. Optimally we like to keep those natural sugars confined to eating fruit (fiber, less caloric density) than drinking fruit juices (no fiber, calorically concentrated.)
Silver Spring, Md.: Hi Marty. I have a question about motivation. I'm about 20 lbs. overweight and really want to do something about it. The problem is that whenever I attempt to start a workout, I immediately become disheartened because I feel that I'm in such bad shape that no matter how much I excercise, nothing will change. That I'm so far from being toned and healthy that I can never get to the fitness level I want to achieve, and that all the time and effort I put into it will be wasted because I'm too far gone. Do you have any suggestions about what I can do to get over that? Thanks.
Marty Gallagher: Actually, since you in such bad shape, progress comes amazingly easy and quick. The champion athlete at 95% of his awesome genetic potential has a hell of a time coaxing progress whereas you can see tangible results in 14-days and make a stunning transformation in 6-weeks. You have to have a sane, sound game plan tailored to the peculiarities of you lifestyle and personality. Secondly you have to have to lock everything down at once and finally you have to have the tenacity to do everything right for 14-days. The tried and proven procedures exist; you have to put them in play.
Washington, D.C.: Hi, Marty
I am an office worker and have noticed that my posture isn't great. My shoulders roll forward rounding my back. I try to remember to push them back into position, I was wondering if you could recommend some excercises that would help me keep my posture. About me: I am 33-year-old male, and am current doing sets of 130 lbs. cable rows, same weight lat pul-downs and am returning to working with the Roman chair and doing sit-ups as I recover from a ham-string injury. Thanks!
Marty Gallagher: It sounds like you’re on top of it. Cable rows, lat pull downs, Roman Chair (an excruciating blast from the past.) Posture in your case is a mindfulness problem, not a muscle-deficiency problem.
Chantilly, Va.: Coach,
Saw a repeat TV show last night with "Stone Cold' Steve Austin in it. I know he is/was a wrestler, but, what's it take for him to maintain his build and energy level. Food consumption must be tremendous, as well as a lot of time in the gym. Do those guys live in the gym ?
Marty Gallagher: C’mon – the man is a million-dollar a year athlete, of course he’s going to spend a lot of time in the gym – just like Donald Trump probably spends a lot of time in his office and an Olympic champion swimmer likely spends a lot of time in the pool! So what’s the point? You want my insightful observation of the stone cold obvious?
Alexandria, Va.: Marty:
I jammed my wrist playing football over the weekend, and it is still somewhat tender. This morning I tried to do my usual lifting routine, but my wrist could not support very much weight with exercises like the bench, inclines, curls, etc. Would wrapping the wrist or using lifting straps help at all, or is this something whereby I just have to keep away from lifting to allow things to improve?
Marty Gallagher: Leave it alone until it heals please. Double-up, use the recovered training time to hit extra leg work and back work. There is a dizzying array of exercises that can be done that won’t bother that sore muscle one bit.
Please help with diet!: Hi Marty. I need some help cleaning up my diet. As I read your chats, I've come to realize that I may be sabotaging myself with too much sugar. FYI, I'm a 26-year-old, 5'5" 120-lb. female (I wrote in a couple of weeks ago about benching 100 lbs. for the first time). I lift four to five days a week, rotating arms/shoulders, chest/back, legs and on lifting days I try to do at least 30 minutes of cardio, but to be honest it only happens about half the time because I'm exhausted. One day I do a 90-minute kickboxing class and usually two to three days I run 5-10 miles. Here's my typical work-week diet (weekends are my splurge time and I'm working on splurging a little more carefully).
7 a.m. -- espresso (two shots, 0 cal)
8 a.m. -- low cal English muffin (90 cal)
-jam (1 tbsp, 30 cal)
-puffed wheat cereal (1 1/4 cup, 50 cal)
-blueberries (1/4 cup, 21 cal)
-strawberries (1/2 cup, 27 cal)
10 a.m. -- espresso (two shots, 0 cal)
11 a.m. -- grapes (1 cup, 120 cal)
Noon -- plum (1, 36 cal)
1:30 p.m. -- salad (2 oz lettuce, greens, spinach, etc., 10 cal)
-no fat dressing (1 tbsp, 15 cal)
-no sugar jello (1/2 cup, 10 cal)
-apple (1, 81 cal)
3 p.m. -- orange (1, 65 cal)
-diet soda (20 oz, o cal)
6 p.m. -- grilled/baked lean meat (turkey, chicken, pork, ostrich) (4-8 oz, 150-350 cal)
-pasta (1 cup, 200 cal)
-sauce (1/2 cup, 50-75 cal)
-steamed veg (zucchini, yellow squash, broccoli, asparagus, beans, snow peas) (1 cup, 25-50 cal)
-frozen soy dessert (1/2 cup, 130 cal)
-nonfat/nondairy whipped topping (4 tbsp, 30 cal)
-bad sugary kid's cereal (1 cup, 120 cal)
-diet soda (12 oz, 0 cal)
I try to drink approximately one gallon of water throughout the day. FYI, I don't eat beef/veal, eggs, or dairy products.
Here's what I was thinking to get rid of some of the sugar -- replace the 11 a.m., noon and 3 p.m. pieces of fruit with raw veggies; use whole wheat instead of regular pasta at dinner; protein shake instead of sugary cereal for dessert. Does that sound right?
Any other suggestions?
On days I do my long runs, I replace the meal immediately proceeding the run with a bagel (300 cal), jam (30 cal), and a protein bar (340 cal) -- this is the combination of foods I have found that gives me energy, doesn't make me feel sluggish or upset my stomach. Presently I use Meso-tech bars, but I am going to switch after I finish this box because they have 30g of sugar. I have found some other brands that taste good, have 10g or less sugar, and 5-7g more protein. Thanks for the tip about watching the sugar in nutrition bars -- it really opened up my eyes! I noticed on the back on some of them a little box with a number of "net impact carbs" -- could you explain what this means? should I look for one with the lowest number?
Thanks!
Marty Gallagher:
1. Berries, strawberries, puffed wheat, blueberries, plums, salad, jello, apple, zuchinni, squash, beans, snow peas, soy desert…good lawd woman, from 7pm one day until 6pm the following day you intake zero protein (please – I know the beans etc., contain some protein but for all intents and purposes you are protein-free) other than the measly 50 grams you take in once a day at 6pm. You are under-proteinized: the body uses and needs the amino acids protein sub-components to heal muscle tissue traumatized by serious physical activity.
2. I’d buy a big old vat of protein powder (soy if you must; whey cold-filtered isolate is preferable) and make a berry and fruit-laden shakes 2-3 times a day.
3. Look – you are a nut-and-berry natural woman like my wife – it’s okay – you can be athletic and eat in this yoga-style culinary pattern assuming you check off the protein box. Modern, hi-tech, super-duper potency protein powders are a god-send particularly for the veggie athlete.
Arlington, Va.: The free time the lousy job market has afforded me, combined with your advice, is getting me into the best shape of my life. I'm a little fuzzy on some of the finer points of the eating science you advocate though. Could you talk a little bit about the difference between nitrogen balance and glycogen levels? My understanding is that low-glycogen in the morning forces my body to burn fat, and that I can maintain that state by eating only protein for breakfast (or fats, I guess). But what the heck is nitrogen balance, and how/why should I maintain it? And finally, how many carbs does it take to sabotage the glycogen approach? Not looking for exact numbers of course, just wondering if the sugar in my coffee makes a difference, or if it's just bigger starchy breakfast foods for which I should be on the lookout. Thanks. Greatly appreciate the chats and that you take the time to answer all questions.
Marty Gallagher: Thanks for an intelligent question. I cut my nutritional teeth under guys like John Parrillo and Bob Fritz (are you out there somewhere my Brother?) and both men earned their strips preparing competitive athletes for competition; where the rubber meets the road and the only thing that counts is results. Low glycogen, according to the smart people, forces the body to mobilize fat stores in order to fund the caloric shortfall. Deprived of glycogen, the body feeds on its seconds favored fuel source: body fat. Protein will not disturb the low glycogen status since glycogen is the emulsified form of carbohydrate. Positive nitrogen balance is present when the body is fueled and rested and ready. A beneficial combination of calories and rest combine to make for fertile territory. If the athlete achieves PNB and layers on top a serious high-intensity workout, tangible results occur in direct proportion to how many of these high-intensity PNB workouts you can sting together. The opposite side of the metabolic coin is negative nitrogen balance and is known as catabolism; PNB is anabolism.
Maryland: Marty,
I have been using the elliptical cross trainer exclusively. Then I found out that my body gets used to this routine and I end up with a less-than-efficient work out. I usually go to the gym three or four times a week. If I do the bike one day, treadmill the next, and elliptical the following, and maybe swimming on the fourth day (or whenever), will that be a better way of burning fat, etc. (given that I eat healthy)? Oh yeah, those machines say I burn about 450 calories in 30 minutes. Are these accurate?
Marty Gallagher: I say don’t develop a serious allegiance to the mode, instead, monitor the intensity and the mode is secondary. I like the idea of mixing aerobic modes (why the hell not – variety is the spice of life) and I play R-ball one day a week, hit the steep mountain trails 2-3 times…I say mix the modes but gauge the intensity: convert the effort into a percent of age-related hear rate maximum and you’ll be able to compare one cardio mode to another.
Troy, Mich.: Coach,
I usually do my cardio in the morning and lift later on in the evening -- on leg days, I believe the cardio hinders my performance for squatting in the evening. Am I better off skippping cardio in the morning that day and doing it after lifting or skip it entirely and make that one of my off-cardio days. Another question, I really have been keeping track of my diet and have noticed that my hair is thinning a bit. I recently read an article that some people need to get more fat in their diets than others or their nails/hair/skin will detoriate. Do you know anything about this or is just a bunch of bull?
Thanks for the chat.
Marty Gallagher: By all means, blow off cardio on leg day. Dorian would say to me; “I do cardio but not so much as it cuts into my poundage or reps.” I just happy you’re a serious powerlifter who does any cardio.
Bethesda: Marty-
I've been following your chats for a while, but never posted. Here goes... I've lost my motivation to work out. Have been working out regularly 3 or 4 times a week for as long as I can remember... and now all I want to do is become a full time couch potato. Can you offer a good kick in the pants, Marty?
Marty Gallagher: What can I possibly say; on the one hand I feel for your predicament and on the other hand I’m not Tony Robbins, Motivational Speaker (or Chris Farley for that matter) and I have no magical incantation that will spring you into action.
Richmond, Va.: Hey Marty,
Remember me! The college student doing ab exercises while watching "Friends." Well, that was great advice and I see results. I am now interested in working with weights. I know the difference in "reps" and "sets." My question is: should the amount of weight increase when the reps decrease"?Love this chat! Forever a fan!
Marty Gallagher: You really need to take some time and read back through the archives of this column. You will educate yourself to a degree you didn’t think possible. We look at the same rudimentary fitness questions so much and from so many different angles that it would be near impossible not to understand the deadly effective triad (weight training, cardio and attention to eating) if you seriously brushed up.
Houston: Thank you Marty for your persisent plugs for the value of squats. I have been doing them because of your recommendations and even though I haven't been doing them for a substantial length of time yet (3 weeks), I can already see that I am benefitting from them.
Marty Gallagher: You just think you’re seeing results; give squats three months or three years or three decades and you’ll understand so much more than you do now. Squats are the greatest single progressive resistance exercise ever devised. An all-out set of squats will activate damned-near every muscle on the human body.
Alexandria, Va.: You discussed this last week and I've been looking for protein bars that aren't loaded with sugar and found some. Many of them contain sucralose, an artificial sweetener that some nutritional people consider to be potentially unsafe. Are you familiar with sucralose and the other artifical sweeteners enough to have an opinion on them? Thanks.
Marty Gallagher: Hidden sugar is the dirty little secret of the nutritional supplement word in general and sport nutrition bars specifically. Good eyes.
Washington, D.C.: Hey Marty,
What's the proper way to do lat pulldowns? Open/closed grip? Narrow/wide grip? Down to sternum/back of neck? Or does it matter? Thanks.
Marty Gallagher: Don’t be flippant – of course it matters. Think of each grip as a politically correct equal and we’ll not put up with exercise profiling! Actually you need to experiment with all types and manner of grip.
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