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The Twelve Myths of Fitness – Day 12: You should eat 5 meals per day

December 24, 2016 by Leave a Comment

The theory that there’s a magic number of meals per day for weight loss, muscle gain, etc. is something doctors, nutritionists and celebrities have varying opinions about. While you’d think we’d take an educated and certified professional’s advice over a celebrity, that sadly isn’t always the case. The media and we as a culture often admire and adore folks in the limelight, and give them perhaps far more credibility than we should. And so many myths becomes “facts” in some warped way.

The advice that 5 small meals per day will lead to weight loss is somewhat both a myth and sometimes a fact. When we go long periods of time without eating, it can be common to feel a dip in energy, mood and focus. Maintaining somewhat consistent blood sugar can prevent dips and spikes in energy. So it makes sense that continuously fueling your body at a slow burn would keep your energy, metabolism, and blood sugar all happy and in check. Here’s the danger with that: it can be easy to overeat and consume far more calories if you are actually eating 5 “meals.” And if you are eating around the clock, your body will be using the fuel in your stomach for energy, not the body fat you are hoping to lose. Remember that insulin plays in a big role in how we use what we put in our mouths – and when.

The best way to eat for weight loss, maintaining weight, and feeling fueled tends to trend with the concept of 3 meals per day, and some snacks throughout the day. Now, snacks of donuts or candy probably aren’t what doctors are recommending. Instead, something nutritionally dense, and in the 100-300 calorie range. Think of a piece of fruit, a container of greek yogurt, sliced veggies with hummus – that kind of thing. Another thing to keep in mind is portion size for the meals. In general, portions are way too big in America. So that means we are consuming more calories at a sitting than necessary but assuming that’s “normal.”

It’s also important to remember that we are all different. While our bodies are all quite similar, we have different variables. Working different hours, sleep, age, activity level. Some of us are naturally grazers. Others need the ritual of sitting down to a “real meal” in order to feel satisfied. While some people like to drink their calories (smoothie, shake, etc.) others feel the need to chew their food. It is common that when hangry, we will reach for the most available and desirable item. This scenario rarely leads to good choices. So preventing that hangry state from occurring can help.

So while there may be no magic number of meals for us across the boards, a balance in macros throughout the day and at each meal can help. And if you are consuming the amount of calories needed, weight gain won’t be an issue. If you are looking to lose weight, stay away from temptations, and keep your macros in check.

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The Twelve Myths of Fitness – Day 11: Older people shouldn’t exercise

December 23, 2016 by Leave a Comment

Today’s myth is one I hope is something of the past, as recent research makes it quite clear that this myth is truly that. While we all probably know some elderly folks who seem pretty frail, delicate, and anything but athletic, the amount of badass strong senior citizens out there is growing. And while it’s probably unfair to compare my grandparents in their 90s to a 65-year-old marathoner, I can tell you that my grandparents were definitely not running marathons in their sixties. Or ever, actually. But I will tell you that my grandfather, who was active (a farmer) most of his entire life, didn’t become weak or frail until he was forced to quit farming and being outside much due to some other health issues. But the cool news is that the amount of masters athletes out there is growing, breaking records, kicking major ass, and taking name.

Some folks will suggest older folks protect their joints by not using them. Unfortunately, a body that isn’t used is naturally going to be weak and used to sitting around. We can all picture that old person sitting in a rocking chair, looking so delicate and ancient. That doesn’t have to be the way! A body in motion craves to be in motion. While it’s completely true that sometimes activities, intensity, and recovery will need to be adjusted as we age, there’s a ton of science backing up and supporting we be active our entire lives. In fact, some research suggest that exercising can have an anti-aging affect. Is sweating the fountain of youth?

Often non-impact and low-impact exercise has been recommended for older joints. There’s the common belief that older joints are fragile, and we need to be careful. While some folks may certainly have joint issues – cartilage, arthritis, other possible issues or aches – impact activities like running can be critical for staying healthy. The shock and vibrations high impact activities send through our body help with bone density. And some research shows that running will make an older person a more efficient walker – walking with the pep of someone decades younger. If you are already a runner, but perhaps struggling to deal with aging and how to adjust your training and goals, here are some helpful tips.

While running and cardio is good for us, there’s also a lot of evidence that strength training can do amazing things for our bodies as we age. This medical study has some very promising things to share about resistance training. While muscle mass typically declines as we age, strength training reduces the amount lost. This will help that individual feel stronger, have better balance and agility, and probably look and feel better in their skin. And more muscle will usually mean less body fat. Many studies suggest it is never too late to start strength training, and that while starting any new workout program takes some adjusting and some bumps along the way, a consistent strength training program can have incredible benefits.

So not only is there some pretty good evidence that exercise is good for an aging body, it is also good for the brain. Here’s an article suggesting that physical activity can slow the brain aging by 10 years! So not only may you have a strong and kick ass bod, capable of doing all kinds of things, you’ll have a brain to match it!

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The Twelve Myths of Fitness – Day 10: Lifting heavy will make women bulk

December 22, 2016 by Leave a Comment

While some people are super passionate about cleanses or the newest fitness trend, today’s myth is near and dear to my heart. But I won’t lead with my opinions. I’ll do my best to lead purely with research, science and facts – and to perhaps toss in my own experience as a woman, a personal trainer and an athlete.

For whatever reason, many women believe lifting heavy will make them bulk up. In my Mile High Run Club Dash28 class, I always stress that you should be lifting the heaviest weight possible, as long as you can manage it with good form. And guess what – there’s always a decent percent of women who reach for the 2lb. kettle bell – and then use it for squats! Honestly, if you are going to take the baby weight for those large power muscles, just do a bodyweight squat. To make gains in fitness, you need to stress your body. Lifting a 2lb. weight for a thousand reps will never make you look any different. And while you may be a little stronger, you make big gains in strength and appearance when you lift heavy.

And as Medical Daily explains, lifting heavy increases metabolic rate (you’ll burn more calories), and so fat loss is pretty much inevitable as long as you aren’t consuming additional calories. You’ll be stronger and leaner, and other benefits include increased mobility, preventing muscle loss, fixing posture, and alleviating back pain. And if are still worried about bulking up, relax. It’s incredibly difficult for most women to do. For one thing, our testosterone level isn’t high enough to increase mass. And unless you are consuming excess calories, you have nothing to worry about.

And aside from the sleek muscles you can be sporting, there are lots of health reasons to lift heavy – especially as you age. Bone and joints will have a better shot of staying happy and healthy, your agility, balance, and energy will thank you. You’ll also probably carry less body fat, which as an aging female can be tough to manage. Establishing a weight training routine now, no matter your age or fitness level, is the right step. Here are some good points and tips for getting started.

Personally, I have found lifting heavy to transform my body in a bunch of ways. I am more defined and have lost fat. I am stronger. I am a far more efficient and faster runner – especially on hills or late in a race. And honestly, I feel better in my skin. Muscles and strength makes me feel more confident and sexy. A thousand years ago when I was lifting light (and weight a good 10lbs less than now), I was skinny but I wasn’t nearly the confident woman or athlete I am now. And most importantly to me, I was more injury-prone back then. My injury risk has gone way down with my improvements in strength and power.

It’s important to focus on quality in the gym. Don’t rush your workout and give rest/recovery between sets. Focus on full range of motion. Be sure you are using good form and make adjustments to the machine for your body. Hydrate throughout the day, and get in some protein after your gym session. A shake, greek yogurt, lean meat, a banana with peanut butter – whatever is appealing to you. As a rule of thumb, you will usually feel the progress before you see it. Focus on consistency. Your body will change. Sadly most of us get frustrating and give up before our bodies begin to really show the progress. Keep at it.

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The Twelve Myths of Fitness – Day 7: Runners shouldn’t lift

December 19, 2016 by 1 Comment

It’s a common belief that weight training, especially with heavy weights, will make us bulk up. If you’re a runner, that probably sounds like bad news. After all, runners want to be as light and lean as possible, and additional weight makes running more challenging. This belief is completely false. In fact, runners should embrace the weight room in their gym. You may find your form and stride to improve, and injury risk to go down. But even if you’re on board with the concept, it can be hard to figure out how and when to include weight training to your running schedule, especially if you are diving into something intense and time consuming like marathon training. Today I’ll debunk the weight training/runner myth, and also give some tips as to how to include weight training into your running schedule.

Training specificity is important for improving. So if you are training to improve as a runner, you need to be running! However, it can be very helpful to incorporate yoga, cross training and weight training into your routine to support your running goals. So while much of your time should be spent running, most of us would benefit from not just running. For one thing, injury risk can go up as mileage or intensity increases. And while running can certainly make us strong, it’s not enough to strengthen our upper body, core, and even lower body in a way that will make use our best. We need more. The good news is that a little time in the gym lifting heavy can go a long way. For runners, strength training is a key component in boosting performance – both for speedsters and endurance junkies. Adding the strength and power you get from weight lifting will help you run faster. It will also help maintain good running form, even when fatigued. If you run longer distances, it is important to have good form when fatigued because this will help prevent injuries, and help with efficiency in those late miles. Short distance and long distance runners alike can benefit from strength training.

If time and energy are limited, aim for 2-3 gym sessions per week. Stack them on days you are already working hard – track, tempo, long run days – for example. If you can get in a 30-60 minute routine, working head-to-toe, focusing on lifting heavy and good form, you will see and feel improvements in your running. If you don’t have access to gym equipment, or are short on time, this article may be very helpful. There are some basic things you can do at home and with your own body weight. Something is far better than nothing! When at the gym, try aiming for moves that incorporate multiple muscle groups can be really helpful. You’ll get more out of your training, won’t need as many exercises, and when you run, you are using tons of muscles at a time, so isolating one muscle per exercise isn’t as helpful for a runner. Use the heaviest weight you can for 3 sets of 8-12, with good form. If you can handle more than that, you need to increase the weight. Be sure to have a protein-dense snack or meal after your weight training session.

Breaking down 5 Myths About Strength Training and Running, Coach Jeff offers some good advice and insight. Hopefully you are now on board and eager to add some serious weight training to your training calendar. You can anticipate some big payoff – few injuries, better and more efficient form, and faster times!

 

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The Twelve Myths of Fitness – Day 6: I don’t need sleep

December 18, 2016 by Leave a Comment

I don’t know how, where or when, but at some point we as a culture have decided that sleep is a luxury. That if you don’t sleep much, you are badass, stronger or work harder than the person in the office next to you or on the race course. Somehow sleep has a stigma that’s bad. Sleeping makes us lazy. We should be working more. Doing more. Socializing more. Sleep should be last priority.

Well, that’s wrong. Really, really wrong. Sleep is incredibly important and necessary for humans for many different reasons. It’s good for us. We are usually healthier, happier, stronger, and better at pretty much everything when rested. We should prioritize sleep with eating good food, hydrating, and exercise. Statistically, people who don’t sleep much or well are heavier, less focused, and less happy. Some jobs require long hours, or perhaps you have small children who wake up early. There are certainly many challenges for navigating how to prioritize sleep. But you may find you are more productive at work or have more energy or patience as a parent if you get some quality zzz’s. You will probably also consume less calories (usually snacks) if you get in 7-9 hours of sleep. Still making excuses for why your 4-5 hours per night is enough? Here’s a study from Harvard Med that should hopefully convince you to at least try to prioritize sleep a bit more.

I often stress for my athletes the important of rest days. The adaption to the training happens when we rest and recover, not while we are actually training. Skipping out on rest can have consequences, or simply prevent you from maxing out all the benefits of your training. Sleep is the best form of rest/recovery. If a runner has to choose between sleep and a run, I will sometimes suggest they opt for sleep. It’s usually better to train less but have better quality workouts than to be dragging your tired butt through too much. Here’s a helpful article on sleep, running, and general health.

At the end of the day, everything is about balance. Just try to remember that sleep, food, hydration and exercise are necessary for a happy and healthy life.

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