Marty Gallagher

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Strength & Fitness
With Marty Gallagher
Special to washingtonpost.com
Tuesday, July 2, 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.

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: How is everyone doing? We've had the first really serious heat wave and it for me it is harder dealing with heat than with extreme cold.

Anyway, Frank Moran, the wild Scottsman who is personal trainer to the stars: Faye Dunaway, Tim Hutton, Rebeca DeMornay (sp?), Neal Young, David Cosby, Armand Asante, Rutger Howard, Red Buttons, Billy Baldwin, Laura Flyn Boyle, Sharon Stone, Bill Campbell, Val Kilmer...etc., spent a week here at the mountain compound; we hiked the firetrails, hit the iron, caught trout, ate a lot on the deck and drank a bottle of some exotic scotch he bought with him...now I got to get back to normal and this is normal so who's got a question?

College Park, Md.: Regarding protein powders: why is whey protein better than soy protein? Just curious. Thanks!

Marty Gallagher: There are a whole host of differences but there are two significant differences:

1. Potency: with whey or casenate protein you recieve approaximately 30-35 grams of high Biological Value (BV) protein while soy delivers about 25-grams per serving.

2. A lot better-then-nothing: Certain folks for religious or closely held beliefs don't eat flesh, fowl or dairy and for them soy is a God-send, allowing them to hit protein requirements needed for a hard-training iron pumper/athlete types.

San Francisco, Calif.:
Marty, do you recommend the Slim Fast diet?

Marty Gallagher: I have not a clue what the slimfast diet is about, or what principles are expoused, used and recommended...

Alexandria, Va.: I heard Ed Coan hurt his knee at the Mountaineer Cup. Is he OK?

Marty Gallagher: Not really; word is it's a ruptured patella tendon that will require surgery.

Washington D.C.: Marty,
I'm about to begin training for a marathon. What type of weight lifting should I do during training (or should I even do weight lifting), and what type of diet should I follow?

Marty Gallagher: I have no clue. I sound clueless today...maybe I am.

I suppose you would seek to strengthen leg and hip muscles and build the often overlooked tendons and ligiments that take such a terrible repetitive pounding - how many high-impact steps does it take to complete a 26-mile race? Thousands and thousands.

Squat, leg curl, calf raises, abs and maybe some lower back work like a prone hyper-extensions. 3-4 sets of each exercise 10-15 reps, twice a week.

Chicago, Ill.: Hey Coach,

You know, if you combine the words "magic bullet" you get "mullet."

I'm 28, 5'10 195 lbs. about to start an eight week lean out (to 177 lbs.) periodization program. I've read all the archives and I have a question about scheduling my reps. If I do 4 weeks with 20 rep sets and 4 weeks of 10 rep sets, should I expect to be slightly weaker each week? I know your sample periodization you did for your "hobbit-like" friend in the archives had him upping his poundage each week, but I'm a pretty experienced lifter. Should I plan to slightly lower my poundage each week?

Thanks!

Marty Gallagher: Sir, I applaud your concise analytical insight - you remind me of the code-breaker John Nash I saw in that movie, A Beautiful Mind - do you see dead people?

See, I always start a periodization schedule handling poudage below my current capacity. If I could do 400x20 in the deadlift (with straps) I would start with say, 370x20 in week one - I would make the set 'harder' by using absolutely perfect technique. In week 2 jump up with 390x20, in week three we exceed our old PR with 410x20 and in week 4 we bust it to smithereens with 430x20.

It's where you end up, not where you start. Most folks start the cycle too high.

Chicago, Ill.: Hey Marty,

Can you recommend a decent soy protein? I'm allergic to whey and I have a tough time throwing down 1 - 1.5 grams per pound body weight. I know you once said Genetitec was decent but I think they went out of buisness.

Keep up the great work with the chat, I love the advice and humor. If I ever get a chicken, I'll name it after you.

Marty Gallagher: This chicken-naming is an unexpected honor that leaves me speechless and brings a tear to my eye. Write my top secret website (MGSO@supernet.com) and I'll give you a few good soy brands. I try and keep the gross commercialization off the airwaves.

Alexandria, Va.: A lot of bodybuilders seem to have persistent trouble with shoulder injuries. Do you have any tips on stretches or exercises to keep the shoulders healthy?

Marty Gallagher: Stop doing super heavy flat bench flyes, incline flyes and bouncing bench presses with arched back contortions. It's not the stretches that prevent weight training injuries (though they help keep you limber and pliable), it's staying within the strict technical bounderies of a particular lift. This has a moderating effect on the amount of weight you can handle and that's a good thing. Heavy is always relative and even a week person can train too heavy - on the other hand don't use this as an excuse to use weights my 11-year old daughter could crush.

Washington, D.C.: Hi Marty,
Because of my bad knees, I look for good low-impact workouts. I like your suggestion of walking with weights in a bookbag, or on an incline. How can I make swimming more intense?

Marty Gallagher: Swim faster or swim further.

Columbus, ohio: Marty I have a quick question about the trimming down phase of my program. Throughout the years, I have reduced the amount of fat in my diet to minimal levels during this phase, but there are days when I crave high fat foods, as if my body is requiring them. This craving comes mainly about when my body fat percentage is closer to the 8-9% range, and that is as low as I can get. Is there a way to avoid this barrier? Is this common in professional bodybuilders?
Thanks in advance.

Marty Gallagher: Is it out of question to be satisfied with 8-9%?

Every percent below 8% will require a geometrically harder effort that in the end borders on fanatisism, and unless you are a competitive body builder, who needs it?

If you are a true 8% you now have crisp abs, jewel-like intercostals and serratus, zero-fat on the pecs. A visible bicep split, totally deliniated quadriceps and veins all over you - is that your current condition?

The level of commitment required to get to 5% (not really healthy to hold this low or below) is mind-blowing. Do you weigh all your food and have a nutritional log that predicts exact nutrient and caloric intake?

Washington D.C.: Re: Marathon training
Marty,
Hi. I had just asked you about lifting while training for a marathon. I was more interested in if it was safe to do so, or if that would take too much of a toll on my body. Thanks.

Marty Gallagher: Ah, good question - a lot of runner will do two, 40-minute, whole body lifting sessions a week on days they do not run. 6-weeks out cut that to one session a week and drop all lifting for final 2-weeks leading up to the event.

Alexandria, Va.: For the swimmer guy: try swimming with fins, the bigger the better. They let you put a lot more leg and hip into your swimming.

Marty Gallagher: I can't swim a lick - yet when I strap on fins and wear a mask and snorkel I can lap a pool like Mark Spitz. I used to do this as my cardio when I belonged to a country club, fern bar spa kinda gym. I really enjoyed it but quit when too many people started showing up at 6am and I began accidentally headbutting old people. I was like a runaway river barge, quite out of control.

Fairfax, Va.: Marty:

What's your favorite exercise for building a strong upper back?

Marty Gallagher: Dead-hang power cleans - killer but only recommended for the hardcore - potentially dangerous. Pull the first rep to nipple height and snap the wrists over, racking the weight on the shoulders. This is accompanied by a quick dip in which the entire body descends about 6-12 inches. Stand erect and carefully unrack the barbell and lower it until it touches the thighs right above the knee - now snap up the next rep. That's the 'dead-hang' part. I love 5-rep sets. This exercises builds traps like look like a mountain range divided by a human neck.

Ann Arbor, Mich.: Hi Marty, love the chats. I've been lifting for about twelve weeks seriously now, and loving life.

I've been doing what my lifting partner calls Romanian deadlifts for a bit now, while concentrating on my hamstrings during the exercise. These deadlifts sound a lot like the stiff legged deadlifts (I think that's what you call them) you talk about for the lower back. Do you have any idea how these differ, if they actually do?

Thanks again!

Marty Gallagher: Pavel Tsatsouline should be credited with reviving the Romanian DL. In the RDL the buttocks is forcabily thrust rearward.

There are two classical SL styles: the first allows the barbell to stray forward, losing contact with the legs. The legs stay 'stiffly' perpendicular to floor. In the second, the barbell stays in contact with the shins and thighs throughout the lift.

I really don't think stiff are proper for beginners as they can really rack your lower back if wild bouncing reps are used to jack up the poundage.

Evanston, Ill.: Good thing you didn't recommend the swimmer strap a 25 lb. plate to his back and jump in the deep end. Tough to burn fat at 0% of your age-related max HR!

Marty Gallagher: Good one evanston - no - I would have suggested a 100-pound plate.

Alexandria, Va.: A lot of bodybuilders seem to get shoulder problems. Do you have any tips on shoulder stretches or exercises to keep the shoulders healthy?

Marty Gallagher: Did you see the answer to a similar question a few Q&A's back? Was that your question?

GRILL-RILL-LA-LA-LA-LA: GOOD MORNING MOST HONORABLE MASTER GALLAGHER,
LAST NIGHT AFTER WALKING RICE PAPER WHILE CARRYING A FIREY HOT CAULDRON BETWEEN MY FOREARMS, A NEIGHBOR STOPPED BY AND ASKED IF I WAS READY FOR THE HOLIDAY. OF COURSE, BBQ AND FIREWORKS FOR DAYS, I GUESS YOU'LL HAVE LOTS OF LEFTOVERS AFTER THE BIG CELEBRATION.
MASTER, WHAT ARE LEFTOVERS?
YOUR HUMBLE DISCIPLE,
GRILLMAN

Marty Gallagher: Big Mike Fink, King of the River...

Remember what happened last year and let that serve as a warning for this year's 4th; monster trucks, high powered weapons, alcohol and fireworks are NOT compatible....

And no more peyote rituals in the sweat lodge with Chief Iron Bear and his Forrest Gump-like son, Randolph the Semi-Barbarian.

Missed you this week when Hollywood Frank was here...we went to Gettysburg, took the tour then hit an all-you-can-eat place with some lifters and ate all they had to eat. Stay away from those ash-cans...

Alexandria, Va.: Coach Marty,

How are you doing? You mentioned snorkle use for swimming. I have a problem swimming, too. I can't unlearn my lifting breathing --inhale on rest, exhale on stroke. Is that why you use a snorkle?

Cathy

Marty Gallagher: I use a snorkle because my 21-inch neck is so stiff I cannot turn my pumpkin-sized head enough to clear the water and breath. Swimming became a neck exercise - with a snokle I just relaxed and looked forward and could see who I was crashing into next...what are you talking about? Using lifting style breathing for swimming?

Alexandria, Va.: Last week I tried the dead hang high pulls you recommended. They are KILLER! Only question is, should I use the over/under grip like with the deadlift?

Marty Gallagher: Oh lord don't do that you'll break a wrist -- double overhand grip please! Honestly, unless you're pretty athletic power cleans should be avoided - high pulls are 95% as effective; use them instead, they're the same exercise, in high pulls you don't snap the wrists over and rack the weight - you just pull it high.

Marty Gallagher: Okay folks, I got to go now; please check out all the answered questions left hanging at the end of last week's show - remember - the questions unanswered today will recieve my undivided attention this week and you'll see the answers posted at the end of next week's deal. I'm able to take more time off-line and give detailed answers so don't feel slighted if you question doesn't get answered in 'real-time' - I go for the quick questions when we're live on-line in order to keep the dead space to a minimum. Later....

6-25-02 Questions

This is Josh, the guy with the pacemaker you've been giving advice to over the last 2 years. I wrote to you a couple weeks ago through the Wash. Post. In the meantime, I was hoping you might be able to give me some advice on cutting down. This is the first time I've tried it, and I'm not sure what I should expect in the way of week-to-week strength changes. Should I be able to maintain my strength levels as I lose weight (hopefully mostly fat), assuming I lose it slowly enough? I've been cutting back on carbs and fat for 5 weeks or so now, have lost 7-8 lbs. I'm maintaining or gaining strength in some excercises, but not others, most notably deadlifts, where I've been gradually losing strength. For deads I'm doing 10-rep sets, which are killing me, I just feel exhausted while doing them. In everything else I'm doing 20 reps. Do the strength losses in deads mean I'm losing the weight too fast, or not getting enough protein (I'm trying to get 200+ grams a day; I'm now 216 lbs, 25 yrs old). Should I do lower reps in deads? I've included my old routine below, from the message I posted online. I'd just like to get some strength goals for this period from you, so I have something to shoot for besides just losing weight. Finally, many many thanks for providing the inspiration for me to achieve such a profound transformation. People who haven't seen me for a couple years literally don't recognize me. Reading your advice to people made me want to give your tips a shot, and everything has worked. I really think you should put all your advice into a book. As simple as many of the ideas are, they are not widely known outside the sports community; instead there is so much misinformation given to the general public about fitness. A well-publicized book could help combat this and would be quite successful if properly promoted.
When you are looking to lean out strength and power takes a distinct back seat to tightened diet and increased cardio and forget about building muscle or strength during a lean-out phase because its not going to happen; that's an urban muscle myth. I like to put myself in a different place when I weight train in a lean-out phase. I use different width grips in my bench pressing, inclines and chins, I like to get away from the classical core lifts and try variants; I might drop deadlifts altogether or perhaps do them for concentrated reps standing on an upside down 45-pound plate. Anything to create a contrast to the mass building process. I will slow down my rep speed, drop my poundage, go for 'feel' and contraction instead of explosively moving heavy poundage for low reps when going through a size building phase. I eat light and often, my wife calls it 'grazing' eating less heavy foods, more salads and white meat chicken and fish (whereas when I'm bulking its thick sandwiches, stews, lots of carbs and lots of calories and less cardio) Kick up the cardio, keep the weight training limited to one hour sessions and use the lean out phase to try new exercises, different exercises and unusual exercises. Light and quick, get a nice pump in the target muscle, move on. I like to add size in the cold winter months and go light and lean in the hot summer - it's a holistic ebb and flow. After a few months of light and lean and all that goes with it, you'll develop a burning desire to get back to mass building, heavy eating and lifting, less cardio and when you finally do allow yourself to begin mass building phase again you'll feel as if you've been shot out of a cannon. Conversely, after twelve - sixteen weeks of heavy iron and heavy eating, you'll be itching to switch back to light and lean - physically and psychologically (so overlooked) this continual contrast keeps you FIRED UP!
Gaithersburg, Md.: Hi Marty,
I have a usual routine of doing 30 min. running, 250 sit-up crunches and 15 minutes of strength training on average of 3 times a week. I think I look fine but I really want to get rid of this tummy flab that just can't seem to disappear. I eat normal ... not great, but average. At one point I was really cutting calories and focusing on abs, but I felt like instead of getting a nice flat tummy, my abs were looking too bulky (like a man). Any suggestions?
Marty Gallagher: There is no way cutting calories is going to make your abdominal look bulky; that is a physiological impossibility. My suggestion is get serious about your eating and stop looking for reasons to halt the dieting procedure.
Potomac River Girl: POP QUIZ
Scenario: Say you are pulling a kayak out of the water, standing on a floating dock. The motion is hauling a heavy object below the level of your feet up, then back. The boat is 1/3 the weight of what you can deadlift. Except you do it with poor form (straight legs, arched back), with no warmup, and wrench your lower back. Please choose the best response:
1. Stupid mistake: Grumble, pop some ibuprofen, lay off until it feels better (see a doc if not), vow to pay more attention next time.
2. Training issue: Treat it like some personal failing and (when it stops hurting) impose more gym time, do monster back extensions, because more strength would have forestalled that injury.
3. Some other answer -you may elaborate].
Marty Gallagher: Sometimes you exasperate me…how long have we been at this? Couple of years now? Look; unless you were to do progressive kayak raises (a dozen kayak shells progressively heavier?) using the same weird motion as you used to hurt yourself, there is no protective preventative activity. Besides, people hurt themselves doing deadlifts (or chins, or curls, or pick an exercise or activity) every day. Ever watch a World’s Strongest Man competition, despite being gargantuan behemoths with strength levels off the Richter Scale; these guys have more injuries than an NFL team after a championship game. Why? They are doing odd feats with maximum weight. You are too hard on yourself. Just for spite I should have told you that you are such a girl and if you don’t train 5-hours a day seven days a week you’re a loser – but I’m a nice guy and wouldn’t do that.



For Atlanta hips and legs: The answer is stairclimbing. The real thing. Good for the hindquarters.
Marty Gallagher: Another arrow in the fitness quiver – but no be all/end all magic exercise. It’s not the stair climbing it’s the grade. I prefer to hike my graded hills outside. I take visitors to the ultra-steep fire trails or our local reservoir with 20-degree 50-yard long inclines. Don’t trip and fall.
Romeo, Mich.: Marty,
I'm a hard gainer and I find it difficult to eat quality food while getting all the calories that I need. Any suggestions?
Marty Gallagher: Keep doing what you’re doing and stay a ‘hard gainer’ – I would make a determined effort to eat quality food and get all the calories you need – oh, and weight train like your hair is on fire and do cardio like a runaway steam locomotive.
Philadelphia, Pa.: I recently began doing bent-legged deadlifts, and notice that when I use the barbell my lower back is stiff the next day, but not when I use dumbells hanging off to the sides. This isn't a problem since I'm using in a lean-out phase and using low weight/high reps, but will be when I go into a building phase. The barbell drags up, or is very close to, my shins at the beginning of a deadlift, and looking in the mirror I see good posture. What might I be doing wrong? And is there a disadvantage to dumbell deadlifts?
Marty Gallagher: Dumbbell deadlifting is a dead giveaway that you don’t know Uranus about weight training. Deadlifts are the finest single back developer known to man done correctly. And done with significant poundage for low to moderate reps. Significant poundage is a relative term and what is relatively heavy for you might not be for me. High rep deadlifts done with any poundage degenerates into a grip exercise, not a back exercise and devolves from the best back building to half-ass cardio exercise. Learning how to do a proper deadlift is akin to developing a golf or tennis swing; it is an art form. It took me ten years to develop a technique I felt good about. The barbell is supposed to drag up your shins and thighs during a proper deadlift.
Washington, DC: Marty, I appreciate the time you take to do this show and answer all questions that come in. I am 39 years old, 170 lbs., 5 ft 9 inches tall, male and am in the process of removing body fat. Currently I am doing 45 min. a day (5/wk) aerobics and working out 2 days a week. I am beginning to get my diet under control, too much eating out. I was wondering what resistance training you would suggest to help me accomplish my goal. I can put an hour a day into the training.
Thanks
Marty Gallagher: I love to eat out and do it often. There are ways to eat out and make the most of it. If I know I’m eating out later, often I’ll go super strict in the meals leading up to, cutting calories to ‘save’ them for later. The day afterwards, I’ll eat light and strict until dinner. During the preceding 24-hours my total caloric consumption will have evened itself out.
Silver Spring, Md.: Marty,
Everytime I begin working out, I begin to gain weight. I know some of it could be muscle, but it's frustrating because it doesn't look like the fat is going anywhere. Also, the more I exercise, the hungier I am and it's a horrible cycle of eating and exercising and gaining more and more weight. Please help with some advice. Thanks!
Marty Gallagher: Okay, well I guess you’re answering your own question aren’t you? When you exercise you eat extra food and gain body weight. Try this, when you exercise don’t eat the extra food. This way, instead of gaining weight, you lose fat – it works everytime.
College Park, Md.: I eat healthy, exercise at least 4 times a week for 45 minutes and also lift weights at least 3 times a week. I have a small frame, however, I carry most of my weight in my thighs and butt. What is the best exercise for slimming thighs and butt (running or walking or combo)?
Marty Gallagher: The best exercise for burning fat off is tightening up your eating. Eating “healthy” don’t feed the bulldog. If you want to lose body fat continue your excellent exercise program but systematically cut some calories. I suggest eating smaller meals more often throughout the day. This lessens the digestive task, improves nutrient assimilation and never leaves you hungry.
Boca Raton, Fla.: Hi Marty,
Do you burn as many calories if you exercise at night before going to bed as you would have exercising in the morning?
Marty Gallagher: What?

The same exercise done identically using the same intensity for the same duration? Is this a trick question?
Bethesda, Md.: Marty,
What are the best exercises to improve posture? Thanks.
Marty Gallagher: You need to lift weights. Lifting weights strengthens the trapezius, rhomboids, teres, erectors and upper and lower lats – all the muscles of the back. Add some bench presses and overhead presses for chest and shoulders – throw in some abdominal work and I defy you to have bad posture!

Alexandria, Va.: Do you have any pointers on how to keep yourself honest while squatting? More often than I'd like to admit, I catch myself stopping shy of parallel.
Marty Gallagher: Yeah, when in doubt take it deeper.

You need to start doing pause squats. Slash the poundage, take the weight down to slightly below parallel and hold this bottom-most position for a full second. This develops picture perfect technique, explosion and builds thigh muscles faster then any exercise known to man.
Seattle: Hi, Marty... I hope you can get to this today, since my leg day is tomorrow.
At your recommendation, I've begun doing squats, and I'm feeling comfortable with my form (btw -- 38-y.o., 200 lb. male). My problem is, I want to start bumping the weight, but I don't have a spotter to work with. Would I be best off to work with lighter, more controllable free bar, a Smith machine, or they have this other machine that's semi-recumbent....I want to get the best exercise possible, but I also want to be safe. I've learned a whole lot from your chat, and I appreciate the help.
Marty Gallagher: First off you don’t want to be missing a lot of squat reps – that’s a sure sign that you’re drastically overestimating your abilities. Does the gym have a power rack? Ask the gym owner and write back. A power rack is an iron cage with adjustable ‘pins’ that you set slightly below parallel. You squat inside the cage and if you miss you ride the weight down to the pins. I use a cage in the unheated garage up here at the Mountain Compound.
Kingstowne, Va.: Coach, what do you think of Dr. Scott Connelly's new book "Body RX"? He says diet is 70 percent of the game, cardio is overrated, and lifting is the key to sculpting and fat-burning. He advocates lots of lean protein and green fibrous carbs, limited starchy carbs, and virtually no refined/processed carbs and one beer or glass of wine per WEEK. He devotes an entire chapter to the evils of high-fructose corn syrum, commonly used as a cheaper-than-sugar additive to processed foods. I swear, reading his book reminded me of reading your discussions over the past couple of years! It almost sounds like you guys have come to the same conclusions based on years of field research. Have you ever worked (or worked out) him? What is your opinion of him? Thanks. Love your wisdom.
Marty Gallagher: I think Scott is a smart man. I read his book when I was approached by Penguin Putman about doing a book for them along the same lines. Scott is wrong about cardio. Weight training alone does not build mitochondria density, improve endurance, clean and flush the internal plumbing or increase circulatory efficiency to the same degree. Plus, cardio has this added bonus of burning calories and oxidizing body fat. Every significant bodybuilder on the planet uses regular cardio to oxidize stored body fat. These folks do it because it works not because they care about their health. I love his approach to diet; protein and fiber, that’s the ticket. Booze? I’m an Irish Powerlifter. His weight training approach is a little to soft core for me.
Washington, D.C.: I have a small home gym and some cast iron dumbbells and want to get started on a three times a week lifting schedule. Do you recommend a schedule working all groups each day or breaking out the groups separately (legs shoulders for day 1, chest triceps day 2 etc.). Should the workout take just as long either way? And when just getting started, how many reps should I start with -- I was thinking three sets of 10, alternating with lower reps as i get more used to my limits. What do you think?
Marty Gallagher: Every weight training program should include the following exercises or a variation on the identical technical theme.

1. squat, leg curl, calf raise, bench press, overhead press, pull-up, deadlift, curl, tricep extension, abdominal work
Arlington, Va.: Marty,
You often address proper diet and nutrition, and especially the need to ingest some form of protein after weight lifting. My question is what do you recommend to eat after extensive aerobic activity (for example, like a 5 mile run at an 8 minute pace, or after doing speed work on a track for 45 minutes). Thanks much.
Marty Gallagher: Nutrient specificity is not as important after a cardio session. Think in terms of gross calories; you don’t want to overwhelm your body with calories after a cardio session and undo all that you’ve done.
Alexandria, Va: Marty,
Saw you at Mountaineer/USPF powerlifting meet last Saturday. You looked very fit and intensely focused. Do you know the extent of Ed Coan's injuries and how is he doing ? Best wishes to you both.
Marty Gallagher: I wasn’t there due to unbreakable family commitments; you likely mistook the great Doug Furnas as me. I’m in the midst of finding out the nature and extent of Ed’s injury.
New York: Marty, I would REALLY appreciate it if you could answer my question today. I lost my job after 9/11, got depressed and got fat. I'm 30-35 pounds overweight. (Female, 5'4", 165 lbs.) I've worked out (weights) on and off for the past ten years, though not really in the past two years. I've finally landed an internship which starts in 3 1/2 weeks. But I can't fit into my office clothes! So, here's a rough plan I've worked out:
First four weeks, goal: lose inches fast. 1,200 clean calories a day, mostly protein and veggies. Cardio in the a.m., Tae Bo in the p.m. (I'm thinking no weights these first four weeks because you always say a person can gain muscle or lose fat, not both.)
Second four weeks, goal: continue to lose inches, work up my muscular strength. Move up to 1,400 calories a day, begin a very low-weight high-rep weights program.
Third four weeks, goal: build muscle so I look good again! Go to break-even calorie point, start with some serious lifting.
Fourth four weeks, goal: lose the rest of the fat.
Is this a good plan? Am I correct that I should hold off on weights these next few weeks, to lose as many inches as possible so I don't have to wear pajamas to the office?
Thanks, you're fab!
Marty Gallagher: You put a lot of thought into this so go with it – keep notes and let me know how it works. (or doesn’t)
Washington, D.C.: Hey Coach,
No question, just a comment:
I'm sure I haven't discovered anything new here, but I wanted to pass along a great exercise for triceps. Basically, it's the same as a close-grip bench press (in my case, hands about 8 to 10 inches apart), except that the exercise is performed on an incline bench rather than on a flat bench. My brother and I have been doing this exercise for about 4 weeks now and have seen impressive gains in both size and strength, which I attribute to the fact that the tris are getting worked at an angle they're not accustomed to. We hit 4 sets of this with as much weight as we can handle for 12-15 reps (switching to higher weight and lower reps in about two more weeks) and then follow with 3 sets of one of the various tricep isolation exercises. At this point, the tris are spent, especially since they get worked the same day as chest. Anyway, just wanted to pass it along for those whose routines may be getting a bit stale. Thanks for the motivation as well as the extra effort on these chats.
Marty Gallagher: This is a great tip and glad you passed it along.

Mt. Vernon, Va.: Hi Marty!
I wanted to give you a quick update. I am the 180 lb, 39 (I just turned 40) year old, who wants to lose 40 lbs. You answered my question at the end of your 6/4/2002 chat. I have lost 5 lbs - which is not as much as you predicted, but that's ok. I actually have a direction and a plan that is moving me toward my goal.
By the way - the suggestion about the nutrition bars was GREAT!!
Thank you so much - I could have not gotten started without your input.

Marty Gallagher: What’s the reason for the slower than anticipated progress? Can you forward to me a typical days eating? Times, rough amounts and food selection.
Silver Spring, Md. : Hello. I am 37-year-old female. I've started swimming about 3 times/week for an hour and have been for 3 months. Besides walking it is my only real exercise. I swim about a mile in that time. I am usually sore afterward and my heartrate definitely goes into the aerobic range. I want to start weight/resistance training as well. My question is one of scheduling. Can I do the weight/resistance training on the days I don't swim? Or should I consider the swimming also to be resistance training and do the weight work on the same nights I swim to give the muscles a day off in between?
Marty Gallagher: I’d lift on off days…
Alexandria, Va.: What do you suggest for exercises on how to treat "love handles?" I'd like to start tightening that area.
Marty Gallagher: Melting the fat off external oblique is a diet issue not an exercise issue.
Burn, baby, Burn, N.Y.: First, I'd like to say that I have recommended this online chat to anyone that will listen. Second, thanks for responding a couple of weeks ago. Third, here's my current situation:
I'm witnessing great results with my current program. I do cardio 3-4 times a week and weight train at least two days a week. I'm 5'7", 147 pounds (I don't focus too much on the scale, I let the fact that I've had my tailor take in several outfits speak towards my progress.) I work with a trainer one day a week. This has proven to be most beneficial with my weight training. I was always intimidated by some of the machines and especially free weights, not knowing if I had proper form, etc. Now, I'm pretty confident with my weight training routine. I do, however, want to focus on my arms and mid-section. I'd like to concentrate on having more toned arms and not necessarily a six-pack, but a flatter midsection. I do realize that now that I've pretty much got my workout down, I need to be aware of my diet. My trainer suggested a 30-day protein, veggie and fruit plan. I've been on this plan for two weeks now and I have to say I think it's working. My concern is that once the 30 days are up, I don't want to put the pounds back on. I have relatively good eating habits (an indulgence every now and again.) However, once I start eating my cereal for breakfast, bread and pasta sometimes for lunch or dinner, I don't want to destroy my progress. Would you have recommened such a plan? Do you think I'm on the right track? I'm a making any sense? Thanks for your time! You're the BEST!
Marty Gallagher: Are you asking for an arm routine? Insofar as the diet delemia; why not weigh your self every day once the official 30-day diet is over. Eat some comfort food but if the scale starts to move upward more than a pound a day, cut back the following day. I think you can weave in some taste treats without turning into Jabba the Hutt. A digital scale can act as your monitoring device.


Washington, D.C.: Coach:
I am an athletic 5'8", 148-pound female who exercises every day and eats well. I usually do about 45 minutes of cardio (either running, spinning, or on a cross trainer), and 45 minutes of weights and stretching. Even with lifting the weights, I have little muscle definition. How do I change my routine to become more defined? Currently, I do three sets of 10-12 reps in a three day routine. Day one is chest and back (bench: 60 pounds, flys: 20 pounds, dumbbell, lat pull down: 70 pounds, and row: 30 pounds dumbbell), day two is arms and shoulders (military press: 15 pounds, lat raise: 10 pounds, bicep curls: 15 pounds, tricep push downs: 35 pounds), and day three is legs (squat: 60 pounds, extension: 70 pounds, curls: 70 pounds, lunges: 30 pounds). I continue to add weight as the lift becomes easier, but still have little definition -- what do I need to do to "look" like I'm working out?
Marty Gallagher: You need to melt off the body fat that is obscuring your muscles. You say you ‘eat well’ but you might be eating too much or you might be eating the wrong things. Could you forward a typical day’s foods, quantity and type? You can do hig rep weight training sets till the cows come home and spin every single day for an hour but if you are taking in the same amount of calories as you burn, you’ll never oxidize the intra-cellular body fat that hides your current crop of muscles.
Washington, D.C.: I've been working out at a solid pace (four to five days a week) for 10 weeks, both cardio and lifting, and while I haven't seen "major" results I've reached the point where I really enjoy the time at the gym. I have a theory question for you. Most everything I read and have been told says to most effectively burn fat you should keep your heart rate at about 40-65 percent of your maximum heart rate, the aerobic rate. Above that to 85 percent is the "cardio" rate, more effective for improving heart health. Does the aerobic rate burn more fat because it's a slow burn while the cardio rate attacks more available glucose stores? Thanks in advance!
Marty Gallagher: Theoretically you oxidize more body fat going longer and slower but who’s got time for that? It takes 30-minutes to burn 300 calories (10-per minute) It will take an hour to burn that same amount of calories at a 5-calorie per minute rate. Plus, if you go an extra five minutes at the accelerated rate you can easily make up any efficiency shortfall.






Alexandria, Va.: Hey Coach:
First off, thanks for doing the chats (and the question dump). The info you provide is extremely beneficial to me and the other readers.
Now to my question:
I am a 26-year-old male, 5'8", 155 pounds. I have been following the tri-pod theory for about three years now. My diet is lean and clean.
What is your opinion of whole body routine vs. a spilt routine? During my lean-out phase (for about the past three weeks), I have been doing whole body workouts every other day, focusing mainly on compound movements. I have enjoyed these full-body workouts -- it gives an all-over pump.
Is the full body routine approach a good one? Is it only advisable to do a full-body during a lean out phase, then go back to a split routine during my bulking phase? Do you ever do full-body routines?
Any other insight on full-body vs split routine is appreciated.
Thanks.
Marty Gallagher: As you get stronger it takes you longer to recover from the traumatic, self-inflicted pounding we call weight training. I will train a major muscle once a week, once every seven days, minor muscles can be blasted every 3-5 days. I use a split routine. Look at it this way; your body is good for about an hour to 1:15 minutes; past that and performance plummets so drastically as to be counterproductive. I will hit legs and shoulders on day one, rest a day or two then hit chest and triceps, rest a day or two and hit back and biceps – no way could I do all this in a single session.
Burke, Va.: Hi Marty:
I'm a thin guy, 6'1", 155 pounds trying the gain lean muscle tissue. To achieve this I've stepped up the intensity of my resistance training and increased my caloric intake to 3,500 per day (a lot protein with the majority of carbs coming from fruits/vegetables/nuts, etc.) My question is: Should I be doing any cardio activity, while I'm in this muscle gaining phase? I currently run three times a week for 20 minutes and I hope this isn't counterproductive gaining lean mass.
Thanks for the help Marty.
Marty Gallagher: No actually three cardio sessions will improve food assimilation, aid digestion and kick the appetite upward. Go thin guy, go! Fire down calories, squat, bench press and deadlift like your life depended on it.

Washington, D.C.: Marty,
Thanks for the facts. With nice weather abound, I could no longer confine myself to a gym, and have gone the bodyweight conditioning route a la Matt Furey. (Yeah, I bought his book.) I find his exercises dog-tiring, and they have made me hungry all the time. What do you think about about bodyweight regiments? Ever followed one? Is Furey the real deal? Also, any recommendation about how I can build up to doing handstand pushups (against a wall) without working out with weights -- that is, by using other bodyweight exercises?
Marty Gallagher: Matt and Pavel (Tsatsouline) shared a booth at the martial arts portion of the Arnold Classic a few years back. Matt is the real deal and one of the best writers in the grappling world. His treatises on the old wrestlers are priceless. Do you know Farmer Burns could burst the burlap casing on a 100-pound bag of feed with his leg scissor? Never get into a bar fight with that guy.
Washington, D.C.: Coach,
I've been reading your Q&A for a long time. I've passed over words like "body fat percentage" a lot of times, never thinking about what it really means. Does it mean percentage of your body weight that is fat, or percentage of body mass that is fat? When do you expect the miracle egg shaped body fat measuring pod to be more generally available? Thanks Coach, keep on keeping on!
Marty Gallagher: Body fat can be measured hydrostatically: you are dunked underwater in order to determine the percent of body fat. This method is expensive and usually confined to big-time medical laboratories or universities. The eleven-point skin caliper test is the most common method and wildly inaccurate unless performed by a skilled practitioner. One problem with the latter: when conducted at commercial fitness establishments it is to their benefit to make you as fat as possible in the initial caliper test and then have you ‘lose’ body fat (as measured in weekly caliper sessions) as you train under their expert auspices.
Washington, DC: A year and a half ago, my weight ballooned from 130 lbs (I'm 5'6)to 155 lbs. I felt terrible, so I began bicycling. After about 6 months, I shed the weight and went back down to 130. I have continued cycling and ride between 10 and 20 miles five times a week. A several months ago, my weight slowly crept up to 140, and I have been stuck there ever since. No matter how much I watch my calories and increase exercise, my weight doesn't budge. A month ago I began jogging to change it up a bit, but I hate it so much I only do 2 or 3 miles twice a week.
A little bit about what I eat- I eat about 2000 calories a day, and since I have a chronic gastrointestinal disorder, I am limited as to what I can eat. Mostly, cereal, soup, noodles, rice, lean chicken, bagels, oatmeal, hummus, and crackers.
So why has my weight gone back up (increased muscle mass can't account for the 10 lbs I have put on), and why am I stalled at this weight now?
Marty Gallagher: There is no way I can say for certain – its all conjecture on my part.

I suspect that the biking added a few inches of muscle to your thighs and calves; a reasonable assumption in view of the serious bike mileage you’ve under your belt. So there is likely 3-4 pounds of your ten pound weight gain. I also suspect that you’re body has adjusted to the initial stress of the biking and no longer burns the sheer number of calories that you did initially. Thirdly, you are too glib about your condition; to wit “no matter how much I add exercise or cut calories” – that is a gross over statement and defies the laws of plain physics: try knocking the gross intake back a tad and see if that doesn’t get you off center. I would not add more cardio – do you weight train? You should.
Reston, Va.: Marty, great info on the chats. I read every week!
Here's my question on "leaning out":
In order to burn more fat in morning workouts, you recommend not eating any carbs before. However, do a few grams of carbs (say 5-10) keep your body from burning fat? I can't go without eating before my workout, so are two scrambled egg whites and 4oz of skim milk OK?
I am a female, 5'7", 135; I lift for 30-45 minutes and then do 45 minutes of cardio four times a week first thing in the morning. Do I burn off the carbs from the eggs and milk in this amount if time, or do I need to cut out carbs completely in order to burn fat during my workout?
Thanks!
Marty Gallagher: A few grams of carbs will not mess things up.
Woodbridge, Va.: My 13-year-old niece is on the local summer swim team. Years of dance lessons have given her strong leg and hip muscles, but her arms and shoulders are fairly weak. She is in the middle of her growth spurt and her mother feels she shouldn't lift weights yet but supports traditional exercises. The kid is willing and is growing so fast at this point that I think exercises could actually build her strength by the end of the season. We figure that women's pushups (the only kind she can do, and she can only do seven) and crunches or other ab work should help with freestyle and butterfly. Can you think of any exercises that can be done at home that would help with backstroke? Any other suggestions?


Marty Gallagher: Assisted chins and pull-ups using various width grips. Position a bench or chair behind the chin bar. Have her grab the chin bar then place her feet on the chair/bench. Push down with the legs on the chair, exerting enough downward force to help complete the rep. Over time exert less and less leg strength until at some point in the future legs are not needed. I would advise two sets to failure using overhand pull-up and underhand chin grip two to three times a week with a day or two of rest in-between. This is, off course, a weak substitute for light and precise weight training.

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