Heres an adapted version of Precision Nutritions 5 Lean Habits that I share with my nutrition clients. This isn’t a diet plan, its a lifestyle. Many of us are too sedentary, and consume far too many processed, high sugar, high sodium, calorie dense foods. The key to weight maintenance is daily activity, and a diet consisting of whole, natural, unprocessed proteins, fruits and vegetables. If its comes in a box, package, or bottle, its probably devoid of any nutrient value and loaded with empty calories. Best selling nutrition and culture author, Michael Pollan, summed it up best “eat often, not too much, mostly plants.” For more information on my diet and exercise prescriptions, feel free to contact me here.

5 Lean Habits

 1. Frequent Small Meals. Eat every 2-4 hours – eating boosts your metabolism via the thermic effect of feeding (TEF), and promotes stable blood sugar levels, combating cravings and binging. It also affects several hormones, which set the body up for either fat storage or fat burning.

 2. Protein First. Protein comes from the Greek word Proteios, meaning first or most important. Amino acids are the building block of every cell in your body. Choose a lean protein (poultry, fish, lean beef, pork, eggs, 2% dairy, whey protein supplements, soy) every time you put any food in your mouth – Make protein the focus of each meal. Protein boosts the metabolism, as its harder to digest than other foods. It also promotes muscle development which is more metabolically active than fat. Your body can store sugars and fats, but cannot store proteins, so its important to fuel this need regularly, or your body will tap into muscle to get the proteins it needs to function, thereby decreasing your metabolism, promoting fat storage.

 3. Lots of Veggies. 1-2 servings (1 cup raw, 1/2 cup cooked or 1 piece) of veggies and or fruits (4:1 ratio) every time you eat something. Veggies and fruits are nutrient dense and low in calories. They provide good carbohydrates and displace bad calorie dense carbs (breads, pastas, sugars, grains)

 4. Time Your Carbs. Starchy complex carbs (whole grains, pastas, breads, rice, cereals, snacks, sugars) only 1-2 hours following exercise. Otherwise, these carbs are converted to sugars and stored as body fat. Starchy carbs are simply long chains of sugars molecules. Feed your muscles with starches post workout when insulin sensitivity is greatest. Avoid these carbs on rest, and cardio days.

 5. Eat fat to burn fat. Eat more healthy fats throughout the day (nuts, nut butters, avocados, olives, olive oil, fish oil supplements, marine foods, chia seeds, flax) Fats are calorically dense, and provide satiety, keeping you full between meals.  Many of the tissues in the body are lipid(fat) based. Eating more fat, will enhance weight-loss, mood, hormone production, fat soluble vitamin absorption, and immunity.

Often when we look at shoulder stability, we focus on the scapulae retractors, the postural muscles that pull and squeeze the shoulder blades together, for greater stability during pushing and pulling movements. However, an often neglected aspect of scapulothoracic and glenohumeral rhythm involves the scapulae depressors as well. Not only is it important to squeeze and retract the shoulder blades together, but in order to create more space at the glenohumeral joint, thus decreasing impingement pathologies, the shoulder blades must rotate down and depress as well. Often these muscles are weak and or long, due to over active upper traps, and or overly kyphotic thoracic spines (poor posture).

To improve both the length/tension relationship of your lower traps, and their strength, try a few of the following soft tissue, activation and strengthening exercises. You ll notice both increased strength in movements such as pull ups and the bench press, and you ll decrease your risk of achy or injured shoulders.

Begin with some soft tissue work at the thoracic spine. Lie on a foam roller. With your hands clasped behind your head or hugging opposing shoulders, gentle roll the upper 2/3 of your back. This exercise is great for loosening up the fascia around the thoracic spine (mid back), thus allowing for better mobility at the shoulder blade which should sit flush on your back, but is often protracted and rounded out, due to poor, kyphotic posture.

Thoracic Spine SMR - Click the image for more info

From there, foam roll your lats. Immediately after your SMR work, perform several reps of your favorite thoracic mobility drill, followed by an activation exercise like the one performed with a band in the video or the wall angels in the next video.

Wall Angels can be done against a wall or lying on the floor. Pulling your shoulder blades down and together, slowly flex your arms straight overhead, maintaining contact with the wall or floor throughout the movement. Focus on pulling the shoulder blades down and together as you lower your arms.

After your done a few minutes of soft tissue and activation work. Perform a low trap exercise like the one below. If you aren’t strong enough to do them from a pull up bar, begin with a lat pull down machine, progressing the load to body weight. Make sure you are able to get a good symmetrical squeeze as you pull your shoulders down and away from your ears. Notice in this example as my client begins to fatigue, an asymmetry on his right side is more pronounced and uneven.

Two weekends ago I attended a great seminar on Cardio Strength Training with renowned strength and conditioning coach, Robert Dos Remedios. The concept of cardio strength training is not new for many fitness professionals, but Dos was nice enough to share his own spin on things, which has proven to be an excellent way to boost work capacity and cut fat. If you still think traditional cardio is the most effective tool for boosting VO2 capacity, and maintaining or cutting weight, you are ignoring the research and science. Excess Post-Exercise Oxygen Consumption(EPOC) is elevated for several hours, if not days, after a high intensity interval or conditioning circuit. As your body works to return back to resting oxygen levels, you metabolism is on fire, burning pounds of stored energy (fat cells). Below is one of many circuits I like to use as a litmus test for my clients endurance. Try 1 round of this at the end of your strength training session to finish off any lingering glycogen stores, or use this circuit for several rounds in between strength training days as a conditioning workout. Enjoy!

15R kettlebell swings

15R unilateral kettlebell snatch

15R kettlbell goblet squat

15R kettlbell renegade rows

By now many of you have incorporated soft tissue and dynamic stretching work (see foam rolling and dynamic stretching) into your warm up routines.  You know that static stretching is an ineffective and outdated mode of warm up, because it decreases strength and performance, develops little if any range of motion (ROM) prior to getting warm, and has been disproven in preventing injury. You also know that 5 min or so in the cardio section prior to training does not prepare your joints and soft tissues for the rigors and full ROM of a resistance workout.

So per you highly qualified fitness coach, and or the eloquent well-researched fitness blog you follow, you’ve established a thorough dynamic warm up routine prior to your training.  So thorough in fact, that it may be cutting into your limited training time. 5-10 minutes foam rolling, 5-10 minutes dynamic stretching, and 5-10 minutes activation work leaves little time for training. While you may be covering all your bases, perhaps you could be spending more time on certain deficiencies and less on others. And maybe the order and sequencing of these exercises could elicit greater short-term mobility for your workout, and long-term gains in tissue quality day to day. Below are a few suggestions for developing even greater specificity in your warm up.

Order ABCs – Sequencing your warm up routine is no different that choosing the appropriate order of exercises for your workout. You wouldn’t do (I hope) a single joint movement before a compound movement.  So don’t start your warm up stretching muscles with adhesions (knots). You’re essentially pulling those knots tighter, and limiting the length and quality of the muscle. Following the order and sequencing below, with enough frequency, may help counteract the adaptive stresses and postural changes of day-to-day work and activity. (see The Sitting Disease)

A – Release – choose 1 soft tissue exercise for the targeted muscle of the day to improve the quality of that tissue, improving movement and strength – SMR, ART, ETC

B – Mobilize – follow an active release exercise with a specific dynamic stretch or mobility movement to improve the length and range of motion of that muscle

C – Activation – Once you’ve released and mobilized the selected muscle, hammer it home with an activation exercise of that muscle’s antagonist (opposing muscle group). By law of reciprocal inhibition, activating (contracting) an opposing muscle group, will allow for a greater stretch (release) and length in the targeted muscle.

Ankle Mobility

Hip Mobility – Flexors

Hip Mobility – Adductors

Hip Mobility – Gluteals

Pec Mobility

Thoracic Mobility

Fish oil is a dietary oil extracted from fish rich in beneficial omega 3 fatty acids, DHA and EPA. These essential fatty acids cannot be produced by the body, and therefore must be consumed. Foods rich in omega 3s include fish and other algae eating animals. While nuts and seeds also contain omega 3s, they are composed primarily of ALA fatty acids, which research has yet to prove whether or not they also contain the same beneficial properties of DHA and EPA found in fish. Unfortunately, to meet your daily requirement of DHA and EPA, you would need to consume several pounds of fish per day. Not only would this be a daunting dining expectation, you would also be increasing your exposure to mercury, which would negate many of the healthy brain and cognitive benefits of consuming fish oil. Alas, there are several fish oil supplements available on the market in both pill and liquid form, both flavored and natural. Look for supplements containing 300mg or more of EPA/DHA per serving.

Health benefits of consuming several grams of fish oil daily include:

- increased brain and cogitive function
- decreased risk of Alzheimer’s, dementia, and other cognitive degenerative disorders
- increased cardiovascular function
- decreased risk of heart disease
- decreased inflammation, and chronic disease associated with inflammation
- increased joint health
- increased metabolism

A diet rich in omega 3s is associated with increased insulin sensitivity (decreased sensitivity being associated with diabetes), promotes greater nutrient absorption at the cellular level, and an increased metabolism due to the increased enzymatic activity, thereby burning more fat cells. Consider adding a fish oil supplement to your diet for increased healthy and well being. Consult with your physician before beginning any new diet or exercise program.

Whats a dumbbell and why do we call it that? Theories vary slightly, but historians agree dumbbells evolved from the practice of Change Ringing. Bell ringing in the 16th century was a common church practice requiring a fair amount of strength and fitness. Its believed that these practitioners developed a silent, or dumb, bell to practice technique without sound, and develop strength for Change Ringing. Bells specifically without hammers (dumbbells) were used by strongmen to demonstrate feats of strength for fitness and entertainment purposes. The term dumbbell originated in Tudor, England, and was kept, when what we know as a dumbbell today, was manufactured strictly for fitness. 1920s slang, devolved the name to a reference for a stupid person. Several years from now, a search result may point to a former 7-time Mr. Olympia, turned movie star, turned governor of california, turned disgraced adulterous procreator. Until then, we can continue to get strong, and eliminate asymmetries, with bi-lateral dumbbell training.

Just in case you ever wondered….”Now you’re on the trolley.”

In the book “SLICED” by Bill Reynolds & Negrita Jayde, the states of muscularity are objectified as follows:

“House” >= 20% - No visible muscle definition, and only a hint of separation between major muscle groups, if those groups are very large. Basically a person in this state could be confused for a football lineman. If you’re higher than this bodyfat percentage, you’d be considered overweight/obese.

“Hard” >= 15% - Some muscle separation appears between delts and upper arm. Abs are still not visible

“Cut” – >= 12% – More muscle separation appears particularly in the chest and back, outline of the abs begins to appear slightly.

“Defined” >= 10% – Muscle separations get deeper in the arms, chest, legs and back, and abs appear when flexed.

“Ripped” >= 7-9% – Abs are clearly visible all the time, vascularity in arms is prominent, chest and back separation is obvious, and face is starting to appear more angular. Condition can be held indefinitely.

“Shredded” >=5-7% – Striations appear in large muscle groups when flexed. Vascularity appears in lower abdomen and in the legs. Condition can be held for several days with careful dieting. Competitive bodybuilders often aim for this state for competition day.

“Sliced” <= 3% – Muscles and tendons begin to appear in the face. Muscle striations and vascularity highly visible. Subcutaneous water levels are near 0. Condition can only be held for a few hours at a time. Not a healthy condition to stay in due to lower water level. Note – The male body requires 3% body fat for normal bodily function, women require 12%.

note the subcutaneous fat under the skin and visceral fat surrounding the organs of the larger image

All too often, clients obsess over body weight, weighing themselves daily on overpriced, deceptively marketed, home scales. While weight loss may be a good measure of assessment for obese individuals, goals change as one reaches a healthy weight. Body composition, a comparison of ones lean to fat mass, is a better reflection of health. While an obese individual’s goal is to lose as much mass as possible, this loss of mass is also at the expense of lean tissues, such as muscle and bone. Once a desired weight, or Body Mass Index, is achieved, its important to reevaluate goals, programming, and diet, shifting the focus to building lean mass, and continuing to burn unwanted body fat. What may have worked to drop a significant amount of pounds, is not going to work for cutting fat and building muscle. Muscle is developed through appropriate doses of resistance training, followed by a proper balance of macronutrients and sleep. Muscle is metabolically active tissue. It requires a lot of calories to develop and a lot to sustain. This increased energy demand to sustain your newly developed muscle mass, taps into fat stores, and devotes consumed calories toward the creation and sustenance of your metabolically active tissues, thereby stripping you of excess body fat. This is a delicate balance, however. Too many calories, and your body will store the excess as fat; to few calories, and your body will shed muscle, conserving calories for vital organ function, thereby decreasing your metabolism. (see Resting Metabolic Rate) To determine your resting metabolic rate, use this formula, or consult with a local dietician to help establish an eating plan that maximizes lean mass development, increases your metabolism, and burns fat! Seek out a fitness professional in your area, and have your body fat measured. Read these steps The Hierarchy of Fatloss, outlined by famed fat loss guru Alwyn Cosgrove, on the most effective activities for developing muscle and burning fat. Hint: Its not cardio!!!!!!!!!!

Happy St. Patricks Day! Today everybody is Irish, and what better way to celebrate your Irish heritage than going out to your local pub to share a pint with friends and family. But before you toast your glass of green beer today, consider what you are drinking. A common misconception among beer drinkers is dark beer has more calories, and is more filling that lighter beer varieties. However, in most cases, this could not be further from the truth. A beer’s color comes from the roasted barley used during brewing. Barley is roasted to varying extents depending on the type of beer desired, much like coffee beans (lighter roasts generally contain more caffeine, versus darker roasts). A darker roast produces a darker, full bodied brew, while a lighter roast produces a lighter beer and body. Interestingly, roasting cooks the desired sugars used to ferment beer and produce alcohol. Generally, the longer you roast a malt, the less sugar is leftover, producing less alcohol during brewing. So despite what you may believe, many darker beers, in fact, contain less alcohol, because the malt used to brew them, contained less sugar. Now, a gram of carbohydrate or protein contain 4 calories. While a gram of fat contains 9 calories. Alcohol falls in between at 7 calories per gram. Do not be fooled by the color or type of beverage, as its the alcohol content that contributes to the calories. So a 1.5oz shot of most pure liquor, 6oz of wine, or 12oz of beer are nearly equivalent due to their alcohol densities, liquor, wine, and beer, roughly 40, 13, and 5% alcohol per volume. So its the alcohol content and not the beverage that matters. A 16oz pint of Guinness, though very dark, contains only 4.2% alcohol and 170 calories, versus a 16oz pint of Budweiser at 5.0% alcohol and 193 calories. Now, you might say, “but I drink Bud Light”(or some other watered-down yellow beverage). A Bud Light is 4.2% alcohol, and like Guinness contains 170 calories per 16oz pint. So before you make a decision today for a food coloring additive, green, soul-less, glass of mass produced, fermented rice, that is Budweiser, consider the caloric equivalent in a smooth, full bodied, pint of Guinness, made with the time honored tradition of Arthur Guinness and Sons original recipe of dark roasted barley, European hops, and sweet Irish morning dew.

Slainte!

This time of year gyms across the country are full of eager people trying to get in shape for the summer. While they may have good intentions, poor exercise choices or technique do more than sculpt muscles; they wreak havoc on your joints. Here s a list of my current top 5 most useless exercises, and why they do more harm than good.

#1 Lat Pull Downs – Behind the Neck – Pulling behind the neck forces you into poor posture. Its also stressful, and potentially dangerous for your cervical spine or neck. Additionally, your moving your arms against their natural scapular plane, placing the shoulder joint in a compromising end range of motion. While its great you are working some pulls into your push dominant routine, a better way to perform this movement, would be in front of your face, down to your collar bone. Keep your shoulders down, and your shoulder blades pulled together. You ll continue to reap the same muscle and strength building benefits, without the potential for injury.

#2 Sit-ups & Crunches - Again, your putting more stress on your neck and spine, than your abs. With the exception of getting out of bed once a day, this is a pointless exercise. Train those same six pack building muscles with these core stability exercises, and save your spine.

#3 Protracted Rows with lower back flexion- Everybody does this. It feels like you are getting more range of motion. Its also allows you to move more weight. Unfortunately, your putting undue stress on your shoulder joints, scapulas, and lower back. Sit up tall, keep your shoulders down and relaxed, and squeeze your shoulder blades together. Spare your shoulders and spine and focus the attention on the muscle building effects of your upper back and biceps.

#4 Dumbbell Side Bends – So you want to burn those love handles? They’re there because of a poor diet, not a lack of lateral flexion. A flexed and rotated spine is a great way to blow a disk in your lower back. Give your lumbar vertebrae a break and try some of the lateral stability exercises, I have here. I promise they re a lot more challenging for your obliques, and a lot better for your lower back.

#5 Bench Dips – Dips are a great upper body push for the chest, shoulders and triceps. They are also very challenging. Doing bench dips with your feet supported on the floor is not a regression. Again, you’re placing a tremendous amount of anterior pressure on your shoulder joint, which can lead to soft tissue damage. If you struggle with a traditional dip, supplement with machine assisted dips or other elbow extension exercises, until you are strong enough to perform this movement correctly. Many of us could still get a lot out of the traditional pushing exercises before moving on to dips, but never bench dips.