What's the difference between circuit training and free weights?

Circuit training is a form of fitness training that takes the participant through a series of four to ten exercise stations with relatively brief rest intervals between each station. It is particularly useful in fitness training because it breaks the monotony of sustained training and can be performed inside, at night, or in inclement weather. Historically, circuit training was designed to enhance muscular endurance and therefore incorporated exercises such as sit-ups, the bench press, and the leg press. In recent years aerobic circuit conditioning training programs have become popular. Between four and eight aerobic exercise stations with one to three minutes per station and a 15 second rest break between stations constitute a circuit. The key to success is to set the workload at each station to 50 to 70 percent of the client's functional capacity.

"Old timers" in the gyms laugh at the resurgence in the use of free weights--tools they used long before machines with "captured" weight stacks came to the gyms. Nevertheless, training with free weights is regaining popularity because, in addition to strength training or aerobic conditioning, free weights enhance balance, coordination and power. Free weights require greater instruction and supervision and are more likely to cause injuries but are relatively inexpensive and can be kept at home.

Regardless of which you use remember that balance is the key to a well conditioned body and lifetime fitness.

What's the difference between eating for weight loss and eating for weight gain?

A successful weight management program requires a long-term approach, one designed to modify the behaviors that can influence our ability to lose or gain weight.

The most important factors in eating for weight loss include maintaining energy and nutrient balance. Severe caloric restrictions will slow down the metabolism, making weight loss harder to achieve. For women this means a minimum of 1200 and for men, 1500 nutrient dense calories a day.

To maintain energy the nutrient balance should be 65-70 percent carbohydrate, 15-20% protein and 20-25% fat. Carbohydrates remain the best choice for fueling muscles and promoting a healthy heart. A 20% fat diet can assure you are not denied the foods that nurture you but limits fat intake to levels that support weight loss.

It's also important to maintain frequency of meals. Three meals a day is standard in our society but no law says you can't heat more often. It's particularly wise to avoid the all-too-common pattern of no breakfast, little or no lunch, and a huge dinner. Several mini-meals of 300-400 calories keep the body's metabolism elevated.

A varied diet is also important for long term weight loss. Avoid eating large amounts of one type off food--even if it is a nutrient dense food--to the exclusion of others.

Some people have the opposite energy problem. They weigh less than they should and have difficulty putting on weight. Some of the aids to gaining weight are the reverse of techniques suggested for losing weight.

First, start with a nutritionally adequate diet and eat larger meals, more often increasing the energy density of the food. Then, consider a progressive strength training program to add body weight in the form of lean tissue (muscles) while you strengthen the body. If implementing these suggestions does to achieve goal weight, you may need to accept the fact that your body is genetically regulated at a lower level of fatness and maintaining a greater amount of body weight may require more time, effort, and expense than are worthwhile.

Regardless of whether you need or want to lose or gain weight exercise remains the basis for any long term lifestyle goals. A balanced exercise program is the key component of any successful weight loss program. eight loss without exercise can have a negative effect on body composition, especially if weight is regained or lost.

So, exercise, eat a balanced and varied diet, low in fat, low in sugar and high in fiber. If you maintain that regimen the body will find it's own genetic set point.

What drugs affect the body's ability to burn body fat and glucose?

Most people forget that any medication, or drug, you take affects your entire body. Some medications increase appetite and food cravings, especially for sweet foods. In contrast, other medications reduce appetite and result in weight loss. Drugs alter taste, mood, ability to digest food, ability to burn fat and ability to maintain a normal workout.

How medications affect nutrients in the body is complicated and poorly understood. For example, some drugs mimic the shape of, and are mistaken for vitamins, so they block any real vitamins from participating in metabolic reactions. Some bind to a nutrient and limit its absorption or, because a drug can reduce the time that food is in the intestine it can limit the absorption time of nutrients.

Chromium picolinate has generated a lot of interest in the strength building environment because limited research shows that moderate increases in chromium picolinate might maintain or even increase muscle mass while fat is lost. Although chromium is essential in protein and carbohydrate metabolism and thus may participate in muscle growth and function, there is no evidence that these "anabolic" effects are significant. In fact, the study that precipitated interest in this product was conducted on six college male body builders. The study has not been replicated and it's mostly media hype, not research or statistical data that supports the strong sales of this compound that is readily available in diets that are high in green, leafy vegetables.

What is the difference between an RDA and U. S. RDA?

Any profession needs standards. For the science of nutrition one of them is Recommended Dietary Allowances or RDA's.

RDA's were developed to establish appropriate nutrient intake for healthy people. They are recommendations, not requirements, that are based on age and gender and an understanding that people's nutrient needs are not identical but fall within a range. RDA's are revised every five years based on current nutrition research. They are published by the government, but the study group that recommends them is composed of nutritionists and other scientists, not politicians. The limits of RDA's are that we vary so as humans--some tall, some short, some very active, some not so active. Nevertheless there is enough of a safety margin that using them as a yardstick to measure the adequacy of individual intake is useful.

A separate set of recommendations called the U. S. RDA's have been developed by the Food and Drug Administration. These are non gender, non age specific extrapolations from the RDAs. Typically the highest value from the RDA is used as the standard for the U. S. RDA which are used specifically for labeling food products and supplements. For example, of all the RDA's the highest recommendation for vitamin A for any age or gender is 5,000 International Units, so that is the value used for the U. S. RDA's

A third and fourth set of recommendations are Dietary Goals and Dietary Guidelines. Seven specific Dietary Goals were published by the U. S. Senate Select Committee on Nutrition and Human Needs in 1977. Seven less specific and less controversial Dietary Guidelines replaced the politically motivated Goals in 1979. These include:

• Eat a Variety of Foods Daily,
• Maintain Ideal Weight,
• Avoid Too Much Fat,
• Eat Foods with Adequate Starch and Fiber,
• Avoid Too Much Sugar,
• Avoid Too much Sodium
• If you Drink Alcohol, Do So in Moderation.

How will I know if I'm overtraining?

Even though exercise is almost a magical remedy for ill health, if you overdo it, you'll produce risks rather than rewards that affect your body and your mind.

As a general rule, if your exercise regimen makes you feel worse instead of better, you are overtraining. An overtrained individual often exhibits signs and symptoms that may be mistaken for disease or illness. Instead of increased vigor and energy, they experience fatigue and lethargy. Physical and mental performance suffers, they become more susceptible to viruses, and they feel irritable and depressed. Other symptoms include sleep disturbances, weight loss, higher resting heart rate, and loss of appetite. Interestingly, for the fit, overtraining can take the form of decreased fitness--despite the fact you're exercising more. On the other hand, pain or an out and out injury is the hallmark sign of overtraining for the sedentary person or the "average" athlete.

Although the overtraining syndrome occurs most often in highly conditioned athletes who spend more hours training in an effort to "get better," and enthusiasts who have who h"" believing they are "cleaning their body of toxins" or that a little more work will make the discomfort disappear.

To avoid overtraining, incorporate "off-days" into your workout routine. Fitness is about much more than burning calories of stored fat. When you work out hard your body needs rest to repair muscle and other tissues--to become fitter. Consume sufficient calories from foods that are rich in nutrients and drink plenty of water. Remember, the goal of exercise is to improve your physical and mental well-being, not impair it.

What are some strategies I can use to successfully implement healthy lifestyle changes?

If you've resolved to leave bad habits behind, you know how difficult it can be to maintain that resolve, but there are some ways you can successfully negotiate the path to new behaviors.

Set goals and objectives. They add aim to energy, focus effort and structure time. Surveys show that people who plan ahead are much more successful over the long term than those who plunge in without knowing where they're going or how they'll get there. Remember: Goals should be specific, measurable, attainable and realistic.

Put your goals in writing. Written goals are a tangible sign of a promise that you intend to keep. They will also help you track you progress, make your accomplishments more obvious, and help you identify problem areas that need more attention.

Identify supporters and saboteurs. The support of others will make it easier for you to pass through the sometimes difficult transition from old to new behaviors. Identify the people who will nurture you and help you maintain your well-being, as well s those who don't see your point of view.

Plan for the unexpected. Lack of time is the most frequently mentioned reason for discontinuing a fitness program. Life is filled with surprises, so include strategies that assure you will make time for keeping your commitment.

Reward your success. Set up a reward system so you can receive a treat for changed behaviors. Some examples include extra time for yourself with a favorite book, a manicure or pedicure, a trip with a special friend or a lecture or play that stimulates your mind. Avoid rewards related to food and drink that may be sabotaging in the long run.

Negotiating the path to new behaviors can be fulfilling and rewarding if you can hang in there for the weeks to months necessary to make new behaviors lifestyle habits.

Why should I have my body fat measured? What's the best method?

Determining your body composition allows you to make appropriate decisions regarding the diet and exercise program that is best for you. Beyond that it is the most useful way to measure the progress in changing your fat to lean ratio.

Hydrostatic weighing is the most accurate method to measure body fat, composition. Also referred to as "underwater weighing," this technique requires the individual to weighed on land and under water. Percent body fat is calculated using a complex mathematical equation. Hydrostatic weighing is the gold standard for body fat measurement because research using the "tank" has been replicated and repeated most accurately using the ultimate test subject--a cadaver! In fact, the most common question professionals ask is how closely other methods correlate to this protocol.

The down side to hydrostatic weighing is that it is time-consuming, requires expensive equipment, and relies heavily on the expertise of the technician performing the test Therefore, other methods are more commonly used.

The second most popular method for determining body composition is skinfold measurement. The technician uses a caliper to measure skinfold thicknesses at various sites on the body. The caliper also has limitations. Individual differences such as age, gender and fitness status make it difficult to determine norms for a large population.

Other methods developed in recent years include ultrasound, bioelectrical impedance, arm x-ray, and computerized tomography. Although sales people will tell you differently, none of the research on these methods compare in accuracy to hydrostatic weighing or skinfold measurement, mostly because it's difficult to replicate results.

Nonetheless, the accuracy of body fat measurement is of dire consequence only to the avid athlete. The "scale" is the most popular method for measuring land weight, but you don't find people running around asking which scale is the most accurate. Like land weighing, body fat composition is most useful to monitor your progress. Any method, used on a repetitive basis, provides an accurate benchmark to measure progress.

Regardless of which method you choose, test yourself or get tested on a monthly basis, using the same protocol and the same technician. If you are working out regularly and eating healthily, you'll experience a satisfying decline in the fat to lean ratio and move rapidly to your goals.

What should I eat before and after my workout?

Athletes continue to search for the perfect diet or the right combination of protein, carbohydrate, vitamins and minerals to maximize exercise performance. Even recreational exercisers want to enhance their health and exercise program by eating the right foods in the right combinations. Ironically several studies report that athletes do not always eat right. Poor diet, combined with the increased requirements for vitamins, minerals and other nutrients can jeopardize athletic performance and general health.

Exercising on an empty stomach is not smart. Your body requires the energy food provides to fuel muscles. Any time you go more than 4 hours without carbohydrate intake the body begins converting body protein (including muscle) to the sugar needed to fuel the brain--and prevent hypoglycemi The strain you put on your body when you deprive it of food, followed by the challenge of exercise, will set it up to conserve the calories you eat later and store them as fat.

Sports Nutritionist/Dietitian Nancy Clark, author of The Athlete's Kitchen agrees on these additional key facts for people who work out regularly:

• Complex carbohydrates, such as breads and cereals are the best form of fuel for endurance sports--not sugar.

• Athletes need little or no more protein than is provided in the typical American diet. Protein powders are NOT necessary to meet this daily need.

• Water should be consumed every 15-20 minutes during exercise

Whether you are a "weekend warrior" or a recreational exercises who engages in moderate activity two or three times a week be sure to begin your day with a breakfast of whole grain cereals, fruit, and nonfat milk. For lunch carbohydrate and protein eaten in salads, sandwiches fruit and non fat milk or juice will prevent afternoon fatigue. A dinner of pasta, bread, vegetable and beans and snacks with more of the same is the foundation for eating for exercise and health.

If I am exercising and weight lifting do I need more protein in my diet?

PROTEIN is necessary for the growth, repair, and maintenance of muscle and other lean tissue. Protein is composed of building blocks called amino acids. There are more than twenty amino acids necessary to build tissues, red blood ells, and the hundreds of other protein-rich molecules that sustain life.

Many athletes and exercisers believe that a high protein diet will increase muscle mass and strength. The typical American diet supplies two to three times the recommended amount of protein and is more than adequate to meet all protein needs of athletes and exercisers Research shows that intakes that supersede normal requirements have no effect on building muscles. Only training increases muscle mass and strength.

There is now some evidence to support the use of carnitine to support increased strength in MEN who are dedicated weight lifters. It is of no use to the average strength trainer or young person who is eager to "bulk up".

How do you lose weight in your thighs?

I have bad news. You can't spot reduce. You can't lose weight in a "certain" area of your body. Fat is deposited on your body based on your genetic makeup. If your mom or dad's family had large thighs you will have large thighs. There are people who will tell you that if you do exercises for your thighs you will change their shape. That's true, but it doesn't mean they will get smaller. When you exercise aerobically and decrease fat intake you will lose fat ALL OVER your body, including your thighs. Don't get pulled in by ripoffs that tell you that leg lifts or massage or wearing heated belts or sweat suits will make your thighs smaller. They won't.