|
Strength & Fitness
With Marty Gallagher
Special to washingtonpost.com
Tuesday, April 22, 2003; Noon ET
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.
A 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 everyone,
I am running a little late today so why not go ahead and get started. I spent quite a bit of time this week on questions left over from last week's show so if you had a question left from last week check for it at the end of today's chat. I trust you folks are putting this advice to use: I'd hate to think that I was crafting all these answers (12-pages this week) and no one was putting them into motion. Fitness is not an abstraction; we need to transform all the talk into reality and use what we learn in the gym and at the training table.
Somewhere, USA:
What is your opinion of running at the beach? I like
the way the sand provides added resistance and
cushioning, but some people tell me that the uneven
surface can lead to injuries. I’m 5-10, 160 pounds,
male, in good shape.
Marty Gallagher: I used to run on the beach and would make sure I tried and equal the distance in each direction. Interestingly enough I had a hard time getting my heart rate up; it seemed what I gained in sand resistance I was giving away in sheer velocity. I was able to duplicate the sand HR on flat surfaces far easier. Who knows for sure as mine was just a personal observation, not a scientific study. Try it for yourself and come to your own conclusions.
Somewhere, USA:
I’ve seen you mention slow-release carbs, but I
don’t know what they are. What are some examples
of foods that are high in slow-release carbs?
Marty Gallagher: Fibrous carbs for sure; it takes the human digestive system a while to break down carrots, green beans, salad greens, spinach, broccoli, cabbage and the like...particularly if they are barely cooked.
Ft. Collins, Colo.:
Hey Marty,
I wrote to you a couple of weeks ago about diet and protein supplements. My follow-up is about how much protein should I get? (6'1", 170 lbs.) I've heard both a gram of protein per lb. and kg of body weight. Also, I've heard to maximize growth you should eat x grams of carbs and protein a certain amount of time before and after workouts. Any truth to that?
Thanks
Marty Gallagher: I make it a point to intake some protein and carbohydrate after a killer weight workout. There is lots of research that indicates replenishing with protein and carbs after a workout is smart and wise. Studies indicate that there is a 'window of opportunity' that opens after the completion of a workout and the window snaps shut roughly one hour afterwards. While the window is open, nutrients are ingested at twice the normal rate. It makes good sense to fuel up after traumatizing muscles after a killer workout. I drink a protein shake mixed with a maltodextrin carb powder. Tastes great and being liquified makes for quicker digestion.
Dallas, Tex.`:
Hi Marty
Could you please elaborate on what is the heart rate you should be exercising at to shed some pounds. I am really confused ... I am F, 27, 142 pounds. Thanks.
Marty Gallagher: Classically the target HR for a cardio session ranges between 60-85% of your age-related HR maximum. I shoot for 70-85% in my sessions, depending on the cardio mode, duration, intensity and how I feel. I use a HR monitor that spits out the blended session HR average at the conclusion of the workout. Today, for example, I powerwalked a long mountain trail for 40-minutes and my age-related HR maximum came in at 78%. 60% is a base target for the less-fit while the lean and trim and trained can motor along at 80-85% no problem.
Chantilly, Va:
Marty,
Read the obit on Dr. Atkins. In the article it said one of the things he preached against eating was carrots. Did I misread or was that one of the tenets of the Atkins diet ?
Marty Gallagher: How should I know? I was certainly no student of his and he (RIP) was no guru of mine. Why slam the lowly carrot?
Grand Rapids, Mich.:
Hi Marty,
Would you be able to recommend some reading material (magazines, etc) for female weightlifting at the intermediate level? Most of the magazines that I have read such as Shape and Fitness are more directed to beginners.
Thanks.
Marty Gallagher: Honestly that is tough to say since I know nothing about you, your abilities or degree of fitness. Why don't you just wonder in to the local Border Books, grab a handful of mags, go buy a coffee in their coffee shop, sit down and thumb through them. Put back the ones that don't grab you and buy some that have pertinent articles. Lord knows there are a ton of fitness mags out there.
Washington, D.C.:
What do you think about power yoga (Ashtanga yoga) as a main fitness activity? If I take a two hour class three times a week and have a twenty minute walk to the metro two times a day am I moving enough to be healthy?
Marty Gallagher: I know nothing about power yoga. The proof is if you are able to transform your physique using their tenents and commandments. Why not give it a serious shot for 4-6 weeks and see if anything happens. Let us know.
Chantilly, Va:
Coach,
May I take a minute to remind my fellow weekend warriors, the yardworkers, about a small point that'll make that afternoon in the sun a lot more bearable.
Hydrate (drink water)BEFORE you go out to attack the yard. I consume a liter or so before I go out in the warm weather and find myself not getting as exhausted as I did in the past when I waited to consume liquids. Then take in additional water as time goes by. On a hot summer day in this area, I will take in 4-6 liters of water while working outside.
Your take ?
Marty Gallagher: 4-6 litres? Good Lord, you need that much do mow the grass and rake the leaves? How long a time period are you talking about? I wouldn't drink 4-6 litres unless I was on a chain gang in the desert...seriously, that sounds like a hell of a lot.
Fairfax, Va.:
Hi, I'm 44-years-old and in pretty good shape. I run around 20 miles a week, play tennis. irregular weighlifting, sit ups, etc. (I don't like that type of excercise much.) I'm finding that when I go for a long run, then help out with my kids baseball team, then cut the grass, etc., my lower back gets pretty stiff and difficult to bend. No pain, just real stiff. What's the best way to combat this problem? Thanks!
Marty Gallagher: If you use muscles to a significant degree a certain amount of stiffness goes with the territory. If it really bothers you you could resort to a hot whirlpool with the jets directed onto the stiff lower back. I like heat, it seems to loosen stiff muscles and promote blood flow. I used to place stiff muscles on the hot boards of the sauna then alternate with cold showers. My wife is great at massage and I use stiffness as an excuse to have her prod me with her strong fingers.
Re: power yoga:
Sounds like an oxymoron to me, coach.
Marty Gallagher: One of my no-neck powerlifters checking in.
six-time world champion/seven-time national champion and world record holder Kirk Karwoski came up last week to the Mountain Compound to hang out.
He came, he saw, he ate, he left.
Boston, Mass.:
The basis of the Dr. Atkins diet is that carbs are bad, hence sugar is bad. Carrots, though they are a veggie, have a very high amount of sugar. On the Atkins diet, one is not supposed to consume many veggies anyway, so no, the obit was not misread.
Marty Gallagher: I know of a very famous IFBB professional bodybuilder who had to have a significant portion of his intestines removed on account of he consumed only protein and fat and the bile build up over the years rotted his guts. He was prematurely retired.
Re: the water intake:
Coach,
The 4-6 liters would be in mid July, hot and humid, and probably three to four hours out in all of the above. Not so much this time of year, yet.
Marty Gallagher: A liter and a half every hour seems excessive.
Hell they don't drink that much playing four straight hours at Wimbelton in July delivering 125-mph serves and dealing with 10-minute volleys.
McLean, Va.:
Hey Coach,
Rest assured we're putting your advice into
action. I have a followup to a question asked a
couple of weeks ago. I inferred you thought it OK,
following a work set, to do one additional set --
dropping the poundage and doing 15 - 20 reps.
The followup: Was I hallucinating? If not, what are
the benefits?
Marty Gallagher: Hey look - doing back off sets are often appropriate and sometimes totally inappropriate. There is no single training method that trumps all others. We have a whole bag full of tricks and when we get stuck we resort to different methods and modes and tools - it depends on what you are doing, where you want to get to and how much you know. Sometimes it is totally appropriate to do a back off set or two, it depends on the situation. When you are stuck the best way to get unstuck is to create CONTRAST to what it is you are doing.
In Support of the Carrot:
I could never get on board with any program that bashed the carrot. Carrots are one of the healthiest foods in the world and you won't get fat from any carbs it contains. I lost 40 pounds in a year and I ate a lot of carrots, along with other healthy carbs. Thanks for defending the carrot!
Marty Gallagher: Carrot bashing is mean and I don't like mean people (well that's not entirely true)
Washington, D.C.:
Hi Marty,
I've gotten to a size I like. I'll continue to work out frequently, but if I cut back on protein from over 1 gram per pound of body weight per day to maybe half that, will I loose muscle?
Marty Gallagher: I would crank back on the protein intake and pay attention to what happens.
I suspect you'll be able to cut your protein consumption in half and not suffer for it. That way, when you decide you want to bust up to the next level, you can up the protein, increase the weight training and cardio and it'll have a profound impact. If I am cruising, I like to get by with as little as possible; it gives me room to manuver when its time to get serious - does that make sense? Often, on account of work or family or outside situations I cannot devote full time and attention to training/fitness. By cranking back accross the board I set myself up for gains when the situation passes and I'm able to really put the pedal to the metal.
Columbus, Ohio:
Marty, I have been a long time reader and have asked questions on occasion with answers I've put to use with great results. I have two quick questions today.
I run in the mornings three days a week. Is it better to work out in the evenings on those same days and use the next day to recover, or should I run one day and workout the next day's evening?
In your opinion is Soy Protein as effective as Whey Protein? I have trouble digesting Whey.
Thanks in advance.
Marty Gallagher: 1. you need to discover these things for yourself; I don't want to come off sounding like Jiddu Krishnamurti but truth is a pathless land and by trying these things and paying attention you'll find out how your body reacts. True fitness is a journey of self-discovery.
2. Soy is not as potent as whey but better than nothing. There is a third type of protein powder called casenate; why not try some? Write me for a good brand: MGSO@supernet.com
Protein drink question:
Coach,
Does protein powder loose its effectiveness if I mix up the protein drink the night before? I like to blend the protein powder with fruit and yogurt, put it in the refrigerator and grab it the next morning as I'm leaving for work. Your thoughts?
Marty Gallagher: I don't know of any studies that address the issue - I have, in years gone by, mixed a big batch and kept it in the frig. I would not worry about it.
Guitarfool:
Hey Marty,
Been a while since I wrote in ... but I'm still consistently following your advice ... the tripod of fitness ...
Carrots are delicious ... but carrot juice is even better!
Marty Gallagher: I hear there is a special on McKinley Morganfield on tomorrow night - anyone know who that is?
Don't bash carrots or baby seals
Clinton, Md.:
I have read about very active people, like movie and television stars, who exercise hard and work hard, but only get about four hours of sleep each night. What is your opinion about that.
Marty Gallagher: Are you serious? Or are you one of my wise guy buddies trying to put one over on the old man?
Alexandria, Va.:
If I drank 6 liters of water while doing yardwork, I'd spend almost the entire time in the bathroom rather than the yard.
Maybe Chantilly doesn't know how much a liter is? At roughly 32 ounces, he's taking in over 200 ounces, including the liter he's drinking before starting work. Sloosch.
Marty Gallagher: I don't think I could drink six liters of water in a contest if first prize was 10-grand. Well maybe for 10-grand but certainly not for $100
Once when I wrote training article for Muscle & Fitness I interviewed Flex Wheeler who told me he drank four gallons of water a day. Next month I interviewed one of his up-and-coming competitors. He told me he drank five gallons of water a day;
"Five gallons a day? Why do you drink so much water?"
"I want to beat Flex." He said with a straight face. True story.
Alexandria, Va.:
I run on the beach whenever I go to Ireland, and I noticed that I have a tougher time with my breathing there than with my normal runs on the paved trails around my house here.
The surface is pretty firm (packed sand).
Marty Gallagher: So you want us to feel sorry for you?
Washington, DC:
As compound, multi-joint exercises, are the leg press and squat equal in effectiveness and do they both work the same muscles? Thank you.
Marty Gallagher: No, squats beat leg presses by a country mile; though leg presses are not a bad exercise. (At least you didn't ask me to compare squats to lunges)
Long Beach, Calif.:
I know who McKinley Morganfield is -- Muddy Waters.
Do I win anything?
Marty Gallagher: Sure; you win a free workout here at the Mountain Compound while I play Rolling and Tumbling on a kazoo
Eastern Market, Washington, D.C.:
First off I wanted to say the chats are a great source of information and inspiration. As an avid runner, I have used the information in you chats to add strength training to my overall workouts.
I just got a heart rate monitor and have a question about the recovery heart rate calculation. Should you do this calculation as soon as you stop your cardio work out or do you wait a few minutes after you stop to take the reading? I have read some conflicting info and hoped you could clear this up for me. Also how many beats should a strong heart fall in a minute?
Thanks
Marty Gallagher: Tell you the truth, after I finish my session my heart is still cranking along so I wait until it drops to 100-BPM before pushing the magic button.
I would spike my heart rate before seeing how much it drops in 60-seconds. Good athletes will see their HR drop like stone after stopping; 20-40 beats in 60-seconds flat. The out of shape will only drop 12-20 beats. Less than 12 and you should have a medical checkup.
Suggestion ... :
Marty -
Not a question, but just a suggestion.
Would it be possible to insert a space or 2 between your answer and the next question in the previous week's "leftover" questions?
I think it would make it easier to read.
Thanks!
PS - thank you very much for answering all those extras. It's fantastic!
Marty Gallagher: I could do that - I never read my own stuff so if I remember I'll do that - could you remind me periodically?
Marty Gallagher: I am signing off now - check out the questions from last week and if you have a question hanging today look for the answer at the end of next week's session...thank you for tuning in.
4-15-03 Questions
Maine: Hi Marty, Because I'm pregnant, I've been instructed by my doctor to maintain -- not make ANY gains -- in both my strength training and cardio (was training for a marathon, oh well) until after the baby is born. Got a handle on maintaining the cardio. For the lifting, what would you recommend to maintain my current shape? Higher reps, slash the poundage, as if I'm in a fat-burning phase? Feels kind of weird asking how 'not' to avoid plateauing, but ... there it is. Also, just to add to your recommendation about ab work for the person having trouble getting up from a seated position -- I had surgery a few years back which involved severing some abdominal muscles ... impossible to get off a chair (normally) without them ...
MARTY GALLAGHER: I don’t feel comfortable giving fitness advice to people under a doctor’s direct supervision. In addition, since I have no direct knowledge of the pregnant condition, I’m doubly reluctant.
Virginia: Marty- Re: Pushing the Cardio Envelope: I'm often in the 'above the zone' range on those cardio machines. I take it to mean that my pulse is too high and that I'm working anaerobicaly. I should avoid this, right?FYI: I'm a 35-year-old male and when my pulse is over 155 or so, that's when I'm over the zone. The zones that I'm talking about are, 'fat burning zone', 'cardio zone' and 'above the zone'. I spend about 30 minutes of a 40 minute workout above the zone. Is this a problem for me? (I'm trying to lose weight!, but I lift 3 times a week to build muscle). Thanks!
MARTY GALLAGHER: Riddle me this; since anaerobic implies ‘without oxygen’ how can you possibly work for 30-minutes without oxygen? ‘Zone training’ is based on averages and obviously since you can cruise along at 155-plus, you are hardly average. Again, I would steer the discussion back to common sense: if 155 is well within your comfort zone, why purposefully cruise at say 130? Progress occurs when the human body triggers an adaptive response to training. It is my contention that unless you extend the duration or increase the intensity how will an adaptive response be triggered? The zone is fine for ‘average’ folks but a little tame for those who are adept.
Arlington, Va.: Coach: Your flag football player here, halfway through a lean cycle, but looking ahead to the end with a question: I know that your standard prescription for muscle gain and fat loss is a periodized approach, where a trainee, using the "fitness tripod" spends 12 weeks in a "bulk" cycle gaining 1 lb. a week "no more, no less," and then 12 weeks in a lean cycle, losing 1 lb. a week "no more, no less." As I understand it, at the end of these two cycles, the trainee should be roughly the same body weight as when he or she started, but with, say 5 lbs. more muscle and 5 lbs. less fat, thus emerging leaner and stronger. However, you have said in some of your earlier chats that it is possible to develop an approach that allows for a slow but constant bulk cycle with only muscle gain -- and without the fat gain-through fairly severe dietary discipline, such as weighing of foods. For a 190 lb., 6 foot tall trainee who has that discipline and willingness to weigh food, what would this diet approach look like as compared to the normal combination of 12 week macrocycles? Not really certain that it's even advisable, just curious what it looks like. Thanks!
MARTY GALLAGHER: Here is the deal: if you want to add muscle, you’ll need to take in more calories than you expend on a daily basis. On the other hand if you are seeking to shed fat and retain muscle, you need to operate at a slight caloric deficit. What is the goal? I’m unclear – are you asking how to add muscle and strip away fat simultaneously? You would need to calculate the caloric content of every bite and every sip. Calculate the energy cost of exercise, using a HR monitor and have a body fat percentile measurement taken by a competent professional every week. Establish the breakeven point and each successive week add in additional calories. Offset with increased cardio activity. The idea is to increase body weight via increased caloric intake while melting off fat via cardio. The weekly body fat percentile test will alert you if you are successful. Obviously adding five pounds of scale weight a week for over five weeks while lose 2% in body fat percentile would indicate you are achieving the goal. This requires a degree of precision way past anything you’ve ever experienced.
New York, N.Y.: Hi Marty - Great chats -- you've really inspired me! I'm working out (cardio and weights) regularly and eating cleaner. But what to do about the occasional eating slip-up? Last night I ate too much bad food and not enough good food. Today I feel like I have a food hangover -- too much sugar, too many carbs too late at night. I have a one-hour session with my trainer tonight and I plan to supplement that with another 30-45 min on the bike. Any other ideas for "detoxing"? Keep up the great work!
MARTY GALLAGHER: Fitness is a process not an event. Don’t beat yourself up. Just get back in the saddle and don’t worry about it. On the other hand don’t use this as an excuse.
Rajsthan, India: Hi! I am 29, female, 5'4" and weigh a shameful 164 pounds. I remembered your chat from when I was in Washington, D.C., and have read through many of the archives, too. Your chat is GREAT, and like a lot of people, I've learned a lot from it. It is very clear to me that the right way to sustained fitness would be through cardio, weights and diet control. I am an Indian, and currently live in a small city in India that has nothing remotely resembling a gym with any kind of weight training facilities. At present, the only bit of exercise open to me is brisk walking in the park in the mornings, and that's what I am doing. Forty minutes a day five days a week. It's just a week since I started though. I am beginning to eat clean. All our food is home cooked, and uses miniscule quantities of fat. And that brings us to the third prong: weight training. Are there any options that are open to me? You mention power walking -- could you please elaborate? I would appreciate any input you'd have for someone in my position. Thanks for your time.
MARTY GALLAGHER: Hindu wrestlers like Gamma used to do hundreds of reps in the squat, pushup and chin. You can do the same: single leg calf raises on a step, leg raises, crunches, deep high rep squats, pushups and modified pushups using different hand spacing, deltoid raises using two paint cans, chins, pull-ups…you get the idea. Set up a routine and hit it three days a week. Stay in touch. Try and do a few sets of each exercise for as many reps as you can. Build up the sets and reps as you get further down the road. You’ll see results.
Long way to go, Md.: I'm not in good shape, and I'm determined to change that. I'm 4'11", about 110 lbs, 33-years-old, and female. My diet is pretty good, but I know I need to do cardio and weight-training. Between working and taking care of house and three young kids, I don't have time to go to a gym. PLEASE help me come up with a plan I can follow at home. I have a treadmill, and I can walk with the baby in a stroller sometimes. I have dumbbells, and I'm willing to buy other equipment if needed (I could probably find $100 or $150 somewhere, if necesary). What exercises should I start with? How do I determine how much weight to use? How many reps? How many sets? Thanks!
MARTY GALLAGHER: How about checking out the local ‘advertiser’ newspaper, the one they throw on your porch for free. Used exercise equipment is plentiful and cheap. You could purchase a 110-pound weight set for around $20 and a weight bench for about the same. In the meantime check out the free-hand progressive resistance exercises I outlined in the above question. Once you have a weight set, write back and I’ll outline a program.
Ann Arbor, Mich.: Hi Marty, My girlfriend turned me on to your column and I have been enjoying reading it. I am 6'2", 165 pound male. I have been skinny for a long time and I would like to put on 10-15 pounds and haven't had much luck. I have been weight training three to four times a week since October. Splits are chest/tris, shoulders/bis, legs/back. Abs get thrown in here and there. I am pretty happy with my results in upping my lifting weight and increased definition. Unfortunately, I have only gained two pounds if you think my scale is that accurate. All exercises are done for three to four sets of 8-10 reps. Often I put in 10-10-6-4-6 sets to mix it up. Current weights:
Chest:
Flat bench: 145
Incline: 105
Dumbbell Decline: 100
Dumbbell Flys 30/arm or Cables 50/arm
Tris:
Eye Poppers: 60
Bent arm Pulldown: 60
Straight arm pulldown: 50
Dips: Body weight
Shoulders:
Dumbbell Overhead Press: 45/arm
Front raise with a curl bar: 50
Dumbbell lateral raise: 25/arm
Bis:
Preacher curl: 70
Standing curl (last set is done as 7s): 65
Chinups: Body weight
Back:
Dumbbell bentover row: 45/arm
Pullups: Body weight
Freeweight Iso-pull down machine: 90
Freeweight row machine: 100 total
Legs:
Squats: 135 (just started these, I use the self-spotting rack)
Seated Calf raise: 110
Hamstring machine: 130
Leg extension machine: 230
Abs:
Throwdowns
Curl machine: 110
My question is mostly about diet and cardio. I have never paid much attention to what I eat since no matter what I do, my weight stays the same. I am drinking a protein shake once a day. A typical breakfast would be some oatmeal. Lunch will be some cafeteria style food like a pasta dish, fries and a salad or fruit. Dinner is usually a ham sandwich, steak, or some chicken, with a potato and salad. I don't skimp on dressings, butter, or cheese. An estimate puts me at 2,500-3,000 calories/day. I do cardio three times a week, a variety of running, stationary biking, elliptical, for 20 minutes. Now that it is warm out, I mountain bike instead once or twice a week for 1.5 hours each. I suspect my metabolism has always been fast, and my activity level high, but should I add a weight gainer shake? Sugar in my protein shake? Start eating lard for breakfast?
MARTY GALLAGHER: The weight routine looks fine – roll with it and try and up the poundage and/or reps as often as you can. Do not be satisfied with using the same poundage and sets and reps over and over. It’s called progressive resistance for a reason. Cardio looks good. Gaining body weight requires maintaining a caloric surplus. You have to eat more calories than you burn on a consistent daily basis. Obviously you are not consistently eating more than you are burning. Hints? Drink a protein shake immediately upon arising and another right before bed; you can beef these up by using skim milk or throwing in some fruit. Try to eat a few more bites at each meal. The key is consistency; most folks in your situation eat big for a day or two and then revert to old ways. There is a mathematical certainty that you will add body weight if you consistently eat more than you burn off on a daily basis – you are not exempt from the laws of biology and science. “No matter what I do my weight stays the same” is a cop-out.
Arlington, Va.: Marty, I'm moving overseas (Ireland), and will have about 3 months off. I've been working out for nearly a year, and have seen great results, even though I just came back after a 3-month layoff from an injury. However, I still have about 30-40 more pounds to lose, and several goals to reach in terms of strength and running. Here's my question: since I'm going to have time on my hands, how I can I best take advantage of it for working out? I don't want to overtrain, but wondered if I should be adding on to my normal routine, which is: Three-day split of lifting, followed by 30 minutes of cardio. Two body parts a day, two exercises each, three working sets. On alternate days, I do a longer cardio -- usually run 4-5 miles. I was thinking about keep my same routine, but adding in a lot of hiking and golf, so I could stay active without burning myself out. Thoughts? I'm a 33-year-old F, 175 pounds.
MARTY GALLAGHER: I’d definitely be doing lots of hiking (and Irish Salmon fishing – where are you going? My folks are from Mayo) and keep away from the pubs or you’ll end up fat and happy. How about finding an Irish gym? That might be a good way to spend some time and stay in shape. My thought is to have fun with fitness and outdoor cardio is always great in a new environment.
Maryland: Marty, I am 23, female, 145 pounds. In an effort to lose 10-15 pounds I started a diet about two weeks ago. Have totally cleaned up my eating and keep track of calories(1500-1800 per day). Visit the gym at least 5 times a week: 35 minutes cardio (soon to be increased to 45), and 35 minutes or so of weight lifting using a regime that you provided a few weeks back. Can't say I have noticed a big change on the scale, but it's only been two weeks, though my muscles are definitely sore from the new devotion to weight lifting. How long does it usually take to see some difference in muscle definition and weight loss? I am trying not to expect too much to fast, but am hoping that this hard work will pay off. Thanks
MARTY GALLAGHER: Two weeks is not a lot of time; I would give it another two or three weeks. I suspect you are already feeling better. Regardless what the scale says, your heart, lungs, muscles and circulatory system are benefiting already. Write back after you have a few months under your belt.
Washington, D.C.: What free weight exercises target the low back?
MARTY GALLAGHER: Different deadlift variations: regular, stiff-leg, off a plate or block, off pins (rack pulls) – also prone hyperextensions. Hold the top position before lowering back down. Cleans and high pulls work the erectors.
Dearborn, Mich. Hey Marty, I recently read that for people who have difficulty gaining weight, that it might be beneficial to lower the poundage and increase the reps during weight training. I always thought that going heavy on the poundage was the only real way to gain body weight. Any thoughts?
MARTY GALLAGHER: The way to gain quality body weight is to increase calories, lift weights and do cardio. If you do not place yourself in a calorie-plus state (ingesting more calories than you burn) there is no way that you’ll not gain weight. Calories are far more important than the rep range selected.
Silver Spring, Md.: Just wanted to let your readers know that the Virginia Girevoy Sport Club will be hosting a kettlebell lifting tournament in the Fredericksburg area on May 3. Details are on the DragonDoor Web site (http://www.dragondoor.com/). Spectators are welcome, so those made curious by your recent article could get a first-hand look at kettlebells and talk to people who are training with them.
MARTY GALLAGHER: I plan on being there….
Washington, D.C.: I'm female, 5'2", about 122 pounds. I've been working out fairly regularly for the past 6 months; mainly cardio (3-4 times a week averaging around 30 minutes) with some weights thrown in once or twice, but I don't have a serious or well-defined weight regimen. I've made decent progress in terms of endurance, fitness, etc., but have recently plateaued. I'd love your advice on how to structure a routine to really trim up (or down as the case may be). I've been trying to add swimming to the cardio (once a week), and would also like to hear what your thoughts are on the benefits and disadvantages of swimming. (I know that I need to watch diet more closely too.)
MARTY GALLAGHER: I think swimming might be the best single cardio exercise for several reasons:
1. no stress on the joints
2. water dissipates body heat allowing you go further before overheating occurs
3. water offer resistance
West Coast: Hi PBR>I'm having trouble counting exactly how many calories I'm eating each day (the first step to eating "clean", according to you). Do you typically refer to calories on food packages? Do you weigh your meat and vegetables? Also, you said that everyone should start out at 15 calories per pound of lean mass. What does "lean mass" mean? Thanks!
MARTY GALLAGHER: I personally don’t weigh food and you don’t have to. Why not establish a multiple meal schedule and whittle down the amount you eat at each meal slightly over time. Rather than get balled up trying to calculate calories and nutrients, break it down differently and achieve the same result: clean up the food selection, eat a fair amount at each feeding and then gradually and systematically cut back on the amounts ever so slightly each week.
Grand Rapids, Mich.: I would like to find a personal fitness trainer or bodybuilding trainer in or close to Grand Rapids. Are there Internet sites that are reliable and credible? I've always loved The Washington Post and am interested in most of what they print EXCEPT for this Republican Iraq war! Thanks.
MARTY GALLAGHER: Let’s keep the politics out of the fitness equation. I have no clue how to find a PT in your area – why not visit the local gym?
Washington, D.C.: Hey Marty, love your advice. Here's my situation: Since starting on a serious workout routine about three weeks ago (5-7 days a week of cardio/weights), my appetite has gone through the roof. Before I started working out, I basically ate one meal at evening (dinner) and one or two snacks throughout the day. Now, I'm constantly hungry, but I'd still like to drop 7-8 pounds. Should I exercise some self-discipline, and keep the level of food I eat consistent to what it was pre-workout, or cave into my body's desires for more food? Thanks!
MARTY GALLAGHER: I would suggest eating a small amount of food every 3-4 hours. Wake up, eat a modest breakfast, mid-morning have a snack, eat a modest lunch, have a mid-afternoon snack and a nice dinner of moderate size. Eating often and not starving the body is the best way to avoid binge eating.
Dupont Circle, Washington, D.C.: Hey Marty -- I'm a slim, long-limbed guy, and I have a problem "feeling" chest excercises in the right spots. I try very hard to keep my back arched, chest out, shoulders back when doing the reps, but even then I have a sense that I'm arming it much of the time. I seem to feel the most in my chest if I use a lighter weight, but then I feel like a sissy for not pushing myself. I also have a troublesome rotator cuff which seems to get aggravated by heavy flat bench and incline presses. Am I the only guy with this problem? Are those guys bench-pressing a million pounds all just arming it? Any recommendations for excercises that I might feel more in my chest without aggravating my shoulder?
MARTY GALLAGHER:
1. change your grip: a narrower width will lessen cuff stress
2. slow down the rep speed
3. concentrate on pushing with the pecs not the triceps
4. the big benchers are not ‘arming’ it
Fairfax, Va.: I'm looking to lose a little weight and tone up. I'm 25-years-old, 5 feet tall, 125 lb. female. I'm doing aerobics for an hour twice a week and an hour muscle sculpt class. I'm trying to eat more fruits and veggies, and avoiding the three big meals a day, instead I'm eating several smaller meals. Do you have any suggestions or changes? Thanks!
MARTY GALLAGHER: An hour at a time for cardio is too much, in my opinion. Are you lifting weights? What is body sculpting? If that involves waving little tiny dumbbells around than that is cardio exercise and not progressive resistance training. You need to do cardio, you need to do progressive resistance training (not cardio training using weights) and you need to zero in on the eating. I would limit cardio to 30-minutes but increase the intensity; add two ‘real’ weight training sessions per week and clean up your food selection.
Boston, Mass: Hi, Marty: I walk to work each day, which is about a two-mile jaunt (each way). It currently takes me about twenty-five minutes (at a meandering pace). Is there a way to get more out of this? Should I buy those silly-looking ankle weights or something?
MARTY GALLAGHER: Walk faster – a ‘meandering pace,’ (what I call mall-walking) isn’t going to do jack squat for anyone other than a totally out-of-shape individual. I would suggest that you consider undertaking a serious fitness regimen.
Hyattsville, Md.: Is it ever appropriate to do 2 sets of an exercise? The reason I ask is this: I was reading an article in a fitness magazine and the exercise routine prescribed was 30 minutes of cardio followed by 30 minutes of strength training your whole body, which consisted of 8 exercises, 12-15 reps, and 1-2 sets 3x a week. Is it because the cardio done beforehand warms up the body eliminating the need for a warm-up set? Thanks.
MARTY GALLAGHER: Sure, I often only do 2-sets on the minor exercises; curls, deltoids, calves, hamstrings and the like. I might for example do two-sets of spider curls followed by a couple sets of seated incline curls. Delts might be limited to a couple sets of side laterals followed by a few sets of bent-over laterals or cable laterals.
Caffeine Nation: Marty, I've read your recommendations to start with several light warm-up sets, before hitting the target work set. I've also read that you'd prefer not to waste energy on lengthy warm up sets that might detract from your work set. Up to now, I've been doing one light warm up set (i.e., bench: 135x12x1), then three work sets (205x5x3). Would I make better gains doing a few light warm ups, then hitting 225x5x1? I'm making decent progress, but always looking to improve. Re: the anti-coffee lobby out there, I'll stack my clean diet, plus a well-timed dose of caffeine and protein against the plain vanilla clean diet any day. As always, thanks for your advice.
MARTY GALLAGHER: I would never jump from 135 to 225 without a bunch of in-between sets. The shock on the joints is way too great. How about 135x12, 165x3, 195x1 and then 225x5x3. This eliminates poundage shock and there is no way doing a few reps with 165 and 195 is going to ruin your 225 work sets. I drink coffee and beer and occasionally will have a scotch or a belt of Irish whiskey. I’m no saint or angel.
Alexandria, Va.: Marty, I was talking to a guy who seemed to know what he was talking about but wasn't a professional trainer or anything and I wanted to get your take on his comments. He said you should always lift BEFORE doing cardio because during the cardio session when your body is craving energy, it would take it from the muscles you just "gained" not the ones you already had, (or something like that). He also said you should do all of your "pushing" exercises on one day and all of your "pulling" exercises the next day. This way your muscles get a day of rest. His idea was to do all of your pulls on one day and then do cardio, and then do your pushes and cardio the next day. Does this make any sense? Is this better than just alternating weights and cardio every other day?
MARTY GALLAGHER: Look, there is no one way or system that trumps all others and I could make a strong, irrefutable argument for or against everything this person states. It all depends upon the situation and situations are fluid, not static. Actually each of his pedantic pronouncements could be proper and correct assuming the prescription fit the situation. On the other hand, each of his commandments could be absolutely, positively wrong – again it depends on the circumstance.
Arlington, Va.: Hi Marty, I'm a 30-year-old, female, 5.7, 130 lbs. In good shape. I've been trying to work on my squat form and have worked up to 50 no-weight squats. I recently read a good description of deadlift form, and have found that I have a much easier time squatting with two 5 to 10 lb. dumbbells in each hand. It seems the weight helps me to maintain better posture. I have a straight back, straight arms throughout. Can I bag squats and do deadlifts with dumbbells instead? I much prefer them. I am sensing the answer is no, but I figured I'd ask. Thanks.
MARTY GALLAGHER: Sure, try this approach to squats for three or four weeks and see where they lead. I am all in favor of individual experimentation – just be removed and objective enough to see the actual truth at the end of the process.
Alexandria, Va.: Marty, How's Ed Coan doing ?
MARTY GALLAGHER: I hear Ed is planning to lift at the Mountaineer Open this summer. It was a year ago at this competition that he injured himself. We shall see.
Los Angeles, Calif.: Are there any waterproof heart monitors I can wear while swimming?
MARTY GALLAGHER: I don’t know the answer to that: why not contact the Polar corporate headquarters in upstate New York and ask.
Arlington, Va.: Success when doing "20s" OK, so I'm trying to slice-and-dice, and have moved to doing 20 rep sets when lifting. My question is: if I will loose some strength as I loose the fat, how much improvement, if any, can I expect to acheive with the weights? In other words, if my max 20 rep set with the bench press is now 130 lbs., won't it be much less 6 weeks from now if I've lost 15 lbs.? Isn't it more likely that I will just get a little worse every week?
MARTY GALLAGHER: Yes you will lose some strength but that’s okay – if you lose a bunch a body weight you will lose strength (not as much as you think) but the reduction in body fat will serve as fantastic compensation. Plus, when you are done with the fat-reduction cycle and start on a size-building cycle you will experience the greatest strength gains of your life.
Chevy Chase, Md.: Marty - Recently I've been diagnosed as having an L5 spondolysis, a small fracture in my L5 vertebrae. There's not much they do about it except for physical therapy and the typical "lay off" the pounding exercises and anything else that can strain the back. In terms of strength training for the chest and biceps, that limits what I can do. Flat bench is out as are many machines. Curls? Well, I dunno. Any suggestions or should I just not lift and stick with a light cardio program for the next eight weeks? Thanks.
MARTY GALLAGHER: Are you saying that if you lay off lifting for eight weeks this condition will cure itself? That’s a no brainer: lay off and heal!
Washington, D.C.: Summer training cycle: Marty: I was in a bulk-up phase from January-March -- gained about 15+ lbs. Now I'm in a lean-out phase April-May (eight weeks or so). I don't know how I should cycle my training during the summer. I thought about doing mini-cycles of shorter duration of three to four weeks (June-August) so as not to put on or lose too much weight but to keep change in the equation. What do you think?
MARTY GALLAGHER: I like to go light and lean in the heat of the summer and save the mass building stuff for the cooler weather. It is natural to eat lighter, lift lighter and increase the cardio and overall level of activity in the hot summer. Conversely, in the cool/cold months what could be more natural than increasing the calories, increasing the poundage (while decreasing the reps) decreasing the cardio and lessening activity when the weather turns chill. There is a natural, holistic flow to training, an ebb and flow that fits nicely with seasonal changes.
Washington, D.C.: I have a polar heart rate monitor that measures calories expended during a particular cardio workout once information like height, weight and age have been entered. Yet, when I input the same information on a cardio machine at the gym the calorie counts are significantly different. Working for 45 minutes at 70 percent of my MHR results in 369 calories burned according to my heart rate monitor and 601 calories burned according to the cardio machine. I can tell you which machine I'd like to believe! How can they be so different when both machines give me the exact HR reading during my exercise session?
MARTY GALLAGHER: Riddle me this Batman: how can the machine at the gym possibly be accurate if you can’t input body weight? A 300-pound football player burns calories far faster than a 100-pound gymnast? The Polar is far more accurate. Exaggerating the calorie-burning characteristics of an exercise machine is good for sales!
I was late for your chat and I really need help with my workout. So I took the liberty of writing you an email. I hope that’s ok. I am 28, F, 5’7 and currently weigh 145 pounds. I used to weigh 135 pounds in Dec and my clothes fit a lot better. I have been struggling to lose the 10 pounds since. The surprising thing is after I gained this weight, I have been able to lift more weights then before. Here is my workout schedule: 3 days a week: 30-45 minutes of cardio. Either it is 20 mins on cross-trainer (230 calories) and 20 mins on treadmill (walk between 3.5-3.9 mph at incline 15(max) burn about 230 calories) OR Just treadmill for 30-45 mins. 2 days a week: weight train for about 40 mins. Legs, Back & biceps, Chest & Triceps and Shoulders on different days. I do 4 sets 12 reps of about 5 exercises. I do my weight training with a trainer who is very happy to see that my strength has increased. He doesn’t think I have put on weight and says I look fine. But my scales and clothes say different. I also do some ab work for about 10 mins. I am a vegetarian and a typical day’s diet is as follows:
Bfast: Oatmeal with some raising/nuts OR a Bowl of fruit and yogurt
Lunch: A garden and bean salad with one egg white and a bread roll
Evening Snack: A slim fast bar/ fig newtons
Dinner: A bowl of rice+lentils+veggies+a bowl of yogurt(plain, fat-free)
OR some bread instead of the rice.
My estimate is its between 1400-1700 calories a day. I don’t restrict my diet per se but try to eat healthy with low fat and lots of fruits and vegetables. Could you please tell me what I need to do lose the pounds. I wouldn’t be too worried about the number if my clothes fit better but this is not the case either. And my trainer is being no help. Any advice you can give me will be much appreciated. Thanks.
MARTY GALLAGHER: The reason you gained ten pounds is you are eating more food. Unless the calories increase body weight will stay the same. If calories stay the same and you add in weight training, you will lose body weight on account of the caloric expenditure associated with exercise. At age 28 it is highly unlikely that you are undergoing a metabolic slow down. I think you need to increase your level and degree of exercise and decrease the number of calories you are consuming. Do so and hold the course for 3-4 weeks.
washingtonpost.com:
That wraps up today's show. Thanks to everyone who joined the
discussion.
Stay Tuned to Live Online:
Iraq:
World Opinion Roundup, 1 p.m. ET
Levey
Live with Guest Ann Crittenden, 1 p.m. ET
Station
Break: Paul Farhi, 1 p.m. ET
Lean
Plate Club: Sally Squires, 1 p.m. ET
Future
of the Oil Industry, 2 p.m. ET
Keep up with the best Live Online has to offer and special breaking
news
discussions. Sign up for the Live Online
e-mail
newsletter.
| |
© Copyright 2003 The Washington Post Company |
