Spring into Fitness!!

Question: I have a very simple question for you…how often should I weigh myself?

Answer:  Assuming you’re trying to lose weight, it really depends on where you are in the weight loss process and how sensitive you are to the results. If you’re in the early stages of active weight loss, I’d only recommend weighing in once every one to two weeks. Keeping it to a minimum will help you focus more on your behaviors. After all, consistency is key when it comes to both diet and exercise, and obsessing about the numbers on the scale won’t change anything. And let’s not forget that it can take some time for the scale to start trending down, especially if you’ve just started an exercise program. However, if you’ve reached your weight loss goals, and you’re now in maintenance mode, I’d recommend weighing yourself more frequently. That’s right—I said more often, and there’s actually research to support this. The logic behind it is simple. If you’re weighing more frequently, you’ll be able to quickly identify weight gain trends and respond accordingly. A couple days each week is probably enough to keep you at or near your target. There’s one last point that’s important here, and it sort of goes without saying. The number on the scale is just one aspect of the weight loss process. In other words, tracking other metrics of success, like how you’re feeling, your circumference measurements, and your body composition are just as important!       

Question: People keep telling me that MOST supplements simply don’t work. If that’s the case, can you tell me which ones do work well?

Answer: I would agree that there are many supplements out there with very strong marketing, but little research to support either their efficacy or safety. That said, there are some tried and true supplements that may help improve health and/or performance, but the decision to use them or not depends on what your specific goals are. Without knowing much more about your particular situation, here’s a short list of what I like to call foundational supplements that may be beneficial in one way or another:

• Multivitamin/ mineral
• Fish oil
• Sports nutrition bars
• Sports drinks
• Protein powder
• Pre- and post-workout formulas
• Creatine
• Caffeine

These are generally considered to be safe supplements that either promote health or provide some ergogenic benefit. However, this is by no means an exhaustive list, so my advice would be to talk to a registered dietitian so they can help you determine whether a specific supplement is appropriate for you.

           

Question: A friend of mine keeps telling me I should be doing more compound movements. What does this mean and what are the benefits?

Answer:  Your friend is right! Isolated movements are really more appropriate for targeting weak areas or for rehabilitating after an injury. Today’s fitness trends typically involve more functional movements that mimic real-life activities. That’s why compound exercises are becoming so popular. They’re essentially just multi-joint exercises that work several muscles at a time. Examples include pull-ups, push-ups, squats, lunges, deadlifts, kettlebell swings, dips, and even jumping rope. And this is only scratching the surface when it comes to compound exercises. There are numerous reasons to incorporate more compound movements into your training. Here are just a few of the benefits:

• Provides a full body workout in a shorter period of time
• Improves coordination, reaction time, and balance
• Provides cardiovascular benefits by keeping your heart rate elevated
• Decreases risk of injury during sports
• Burns more calories
• Allows for heavier lifts that will build strength faster

I highly recommend adding compound movements to your workout regimen, and if you give them a try, have fun with them and get creative. Think of new ways to use stability balls, medicine balls, Bosu balls, bands, kettlebells, ropes, and, of course, your own body weight to work multiple muscle groups at a time! 

February Questions Answered

Question: What do you think about meal delivery systems like Seattle Sutton? Are they worthwhile if weight loss is my primary focus?

Answer:  These types of programs can be a great option, but it depends on what you’re looking for. Many people like the fact that all the prep work is done for you. Let’s face it—lack of time and energy to cook is a significant barrier to healthy eating and all of the rewards that come with it. Others like the fact that you can choose a particular calorie level, and I’ve also heard people say that meals have been quite fresh and tasty, which was actually a bit of a surprise. The downside is that sometimes these plans can be almost too easy, which makes the transition off of the program that much more difficult. You still have to educate yourself on how to eat healthy for the long-term, and these programs don’t necessarily help you do that. They can also be quite expensive, especially if you continue to grocery shop and add other foods as snacks between meals. In the end, you have to look at all of these factors and make the best decision for your particular situation.

Question: Can you help me to clarify the issue of rest intervals when strength training?

Answer:  Absolutely. Rest intervals can vary greatly depending on your goals and the type of training you’re engaged in. If your focus is on highly explosive and intense multi-joint movements like squatting, deadlifts, and cleans, then you could take up to 5 minutes between sets for recovery. However, most casual exercisers that incorporate strength training as part of their workout regimen would be fine with a 2-3 minute rest between sets, assuming you’re only working one muscle group at a time. A newer training style (or several actually) involve virtually no rest between sets. Things like compound sets or supersets, or even whole-body circuit training, focus on shorter, higher-intensity workouts where rest in minimized throughout the workout. These days, people want to get in, get out, and go home, so the only rest they get occurs during the transition periods from one exercise to the next. The moral of the story is that if you’re looking to enhance strength and power, focus on longer rest periods, but if a more cardiovascular type of strength training is important to you, focus on constant movement!

                                                

Question: What are your thoughts on energy drinks? Good, bad, or indifferent?

Answer:  I’m a big advocate of living a healthy lifestyle and putting quality foods and beverages into your system. That said, in my humble opinion, energy drinks really don’t qualify as healthy beverages. Generally speaking, they’re loaded with sugar or artificial sweeteners, ridiculous amounts of B vitamins, various stimulants, and probably a few goodies you’ve never even heard of. Not my ideal pick-me-up, pre-workout beverage, or thirst quencher. If I’m a bit low on energy on a given day, I would rather focus on other factors that I can control. How was my sleep the last few days…have I been consistently eating and drinking throughout the day…have I been under any stress as of late that may be bogging me down? These are things that I can probably remedy with subtle lifestyle changes. Don’t get me wrong, I’m not saying that having an occasional energy drink is going to cause harm per se, but I just think far too many people rely on these types of products to get them through their day. Ultimately, they’re devoid of nutritional value and they’re simply a crutch for most folks. Bottom line—I  think it’s important to focus on diet quality as much as diet quantity, so my advice would be to try and find a healthier alternative.