The best way to build muscle mass is to participate in a progressive resistance training program.  Muscles need the right stimulation in order to grow, and you need to support that training with an appropriate nutrition plan.  The most important nutrition factor to build muscle mass is to ensure that you are taking in enough energy.  It is often recommended that athletes consume approximately 500-1,000 calories per day beyond their daily energy expenditure when trying to build muscle mass. 

The following are some easy ways to increase your calorie intake without adding too much volume to your diet:

• Increase the number of times you eat throughout the day.  Try to eat every 2-3 hours.
• Include drinks that provide calories and nutrients.  Some examples include fruit juices, milk, milk shakes and fruit smoothies. 
• Include healthy fats such as nuts, peanut butter, olive/canola oil and avocados.
• Add calories to your food without adding a lot of volume by including syrup, honey, sugar, jam and jelly. 
• Choose hearty breads such as bagels, pancakes, waffles, thick crusted pizza, and hoagie rolls.
• Include calorie dense foods such as dried fruit, granola and trial mixes.
• Use milk instead of water when making hot cereals, cream soups and hot chocolate.
• Add powdered milk to your milk or yogurt to add extra calories/protein.
• Nutrition supplements can provide a convenient way to increase your calories if you are having difficulty meeting your needs with diet alone.  Some good choices include sports bars, sports drinks and liquid meal replacements (Carnations Instant Breakfast, Ensure, Boost, etc.)

Last week, I heard an advertisement on the radio for the “4-minute gym” which actually made me sigh out loud.  Yet another company is taking advantage of people by promoting a “quick fix” to make money.  So, when I saw an article this week on “How Long Does it Take to Get Fit?” in my ACE (American Council on Exercise) newsletter, I felt that I needed to write on the topic.

As I’m sure we all know (but may refuse to admit), it takes more than “4 minutes a day” to become “fit”.  But how long does it take to see the benefits of a workout routine?  According to Douglas Brooks, an exercise physiologist in California, the answer varies depending on the type of exercise you are doing.

For strength training, individuals will see improvements in the amount of weight that can be lifted within the first four weeks, but will have to wait around 6-7 weeks to see bodily changes.   To see these changes it is recommended to start with 2 sets of 8-10 exercises (one for each major muscle group).  Weight lifting 2 times per week can give 75% of the gains of lifting 3-4 times per week. 

Cardiovascular benefits may take a little longer to achieve.   According to Brooks, it could take 8-12 weeks of doing cardio 2-4 times per week to get significant benefits.  For optimal benefits, it is recommended to exercise for 30-40 minutes 3-4 times per week.  However, beginners should start off with 15-20 minutes, and may want to start of with movement intervals of 20-30 seconds on a recumbent bike or doing water-based exercises.

Don’t be discouraged or intimidated by the numbers above.  Any exercise is going to provide some benefits and is better than nothing.  However, don’t be misled by the companies that promote quick fixes and make false promises.  If it sounds too good to be true…it is!  The key is to find activities you like, start small and build up over time.  It takes some patience and persistence, but the rewards are well worth it.    

Once again, milk has been found to be the ideal post-workout beverage.  In a study done on cyclists, researchers provided chocolate milk, a sports drink or a commercially available fluid replacement drink after an intense workout.  Four hours later, the men were then asked to cycle to exhaustion.  Those given chocolate-milk were able to cycle 51 percent longer than those given the sports drink and 43 percent longer than those given the fluid replacement drink. 

Researchers from England’s Northumbria University speculate that the differences between the beverages could be due to the type of carbohydrates that are in milk or the fat content in the milk (because the overall calorie content among the beverages was similar).

So, before spending a lot of money on expensive sports drinks, consider milk after your next workout.  Not only can it help improve recovery periods, but it also provides other nutrients, like calcium and vitamin D, that many of us don’t get enough of in the diet.

Reference: http://www.virtualmedicalcentre.com/news.asp?artid=13503&title=Chocolate-milk-wins-battle-of-the-sports-drinks&odr=&page

Sports drinks can help improve performance for athletes who participate in endurance sports lasting > 1 hour.  The primary functions of sports drinks are that they help to hydrate athletes, they provide carbohydrate energy and they replace electrolytes lost in sweat.   But with all of the beverages out there, how do you know which one to choose?  The following are some guidelines to help you pick a drink that will meet the demands of your sport:

• To replenish Carbohydrates without getting an upset stomach, look for sports drinks that are:
  • 6-8% carbohydrate (14-19 gm carbohydrate per 8 oz)
  • A blend of sucrose, glucose and Fructose
  • NOT carbonated
• Drinks that contain sodium and potassium help to replace electrolytes
• Choosing a cold beverage of your favorite flavor helps increase fluid consumption.  Beverages that contain sodium also promote greater fluid intakes.  All of which can help you to stay well hydrated.
• Examples of sports drinks that meet all of these guidelines are Gatorade, Powerade and Accelerade. 

So, now that you know how to choose the proper beverage, you might be wondering how much you should consume during exercise.  Endurance athletes should aim to get 30-60 grams of carbohydrate for each hour of exercise.  A 24oz sports drink that is 6-8% carbohydrate supplies 42-57 grams of carbohydrate.  Therefore, you would want to consume about 20-25 ounces of sports drinks per hour of exercise, and don’t dilute them because they are specifically formulated to meet the demands of sports.

For more information about fluid needs and athletes please see “Hydration for Athletes“.

Even though winter doesn’t officially start until December 21^st, the winter weather seems to have come early this year.  While you know that you can only reap the benefits of exercise if you are consistent and make it part of a year-round routine, the shorter days and cold weather can make it awfully tempting to stay curled up on your couch with a warm blanket.  While this may be a more challenging time of year, proper clothes can make winter workouts both comfortable and fun! 

The key to keeping your body temperature stable in cold weather is to Layer, Layer, Layer!!  This allows you to add or remove clothes as needed so you don’t get overheated or to cold.  There are three layers of clothes that you will want to wear in cold environments:

1. The first layer is for wicking away sweat from the skin (and yes, you do sweat in cold weather too!!).  This layer should fit snugly against your skin, but should not be too tight.  You will want to stay away from cotton because it holds moisture which will make you feel colder.  Instead look for fabrics such as Polar tech, Gortex, holofiber and polypropylene.  You can also look for the words breathable, dri-fit and cool max.

2. The second layer helps to insulate.  This layer should be loose enough that there is room to trap air in between layers, but not so big and bulky that it makes it hard to move.  Polar fleece and wool are great materials for insulating.

3. The third layer is for protection against the elements like wind, rain and snow.  It should be waterproof and breathable to allow sweat to evaporate.  Fabrics that are treated with a coating or laminate are often waterproof.

In addition to layering clothes, also think about covering your extremities.  You lose 60% of your body heat through your head, so don’t forget the hat or headband.  Again polar fleece and wool are the best choices, but look for ones with liners that don’t itch.  Gloves/mittens should also be made of a breathable material that is water proof, and there should be enough space for some air.  Mittens are warmer, but you will have to think about if they allow for the movement needed for your activity.  Ditch the cotton socks if your toes get cold.  Instead try polyester, silk, wool or nylon and make sure that the socks are not so tight that they cut off circulation.

In addition to staying warm, it is important to stay safe.  Buy bright colored clothes and reflective gear when exercising in the dark.  A workout buddy not only makes exercise safer, but he/she can also make exercise more fun and increase accountability.  This winter, use these tips to stay warm, have fun and keep moving!!

Often when people start an exercise program motivation is high.  For the first few weeks workouts may feel new and exciting and there is a determination to achieve a goal.  But after a few weeks some of that excitement wears off, and workouts can start to feel monotonous and too time consuming.  It can become more and more tempting to hit snooze on the alarm clock or go home and relax after work instead of going to the gym.  If this sounds familiar to you, the following are tips to keep your motivation levels up and create an exercise plan that you can stick with:

• Make sure your exercise plan is realistic. So you started out strong and were exercising 7 days a week for 2 hours straight….but now you don’t even want to think about the gym. Take it back a few notches…instead of working out 7 days, make it 3 and only for 30 minutes. The worst thing you can do is get burned out, and nothing burns you out faster than starting out with an unrealistic workout schedule.
• Think about what motivated you to start exercising. Was it to be stronger, walk up the steps a little easier, fit into an old pair of jeans or improve cholesterol levels? What ever that reason was, write it down and put it somewhere that you can see it regularly (i.e. write it in your planner, post it on your refrigerator). This will serve as a constant reminder as to why it is important to exercise.
• Take your focus off of the scale. It takes time for the scale to show you the results you want, so it can be easy to give up in the beginning if this is your primary motivator. Instead, focus on how much more energy you have, how easy it is to carry your groceries into the house or how much your blood sugars or blood pressure have improved. Recognizing these areas of improvement will help you to stick with exercise. Give it time and you will start to notice that your pants are fitting better too!!
• Add variety to your workout routine. If you are doing the same thing everyday, exercise can feel very monotonous. Try experimenting with new activities (take an aerobics class, try a new piece of exercise equipment, get a new exercise video, etc.). If you like walking, try taking a new rout or finding a nearby hiking path to change things up a little.
• Pick exercises that you enjoy and think about how to make exercise fun! After you experiment with different types of activities, pick the ones you like the most and stick with them. If you’re exercising indoors, listen to your favorite music or watch a good TV show to make the time fly by. If you’re outside, try to choose a place that offers nice scenery. The more fun it is, the more likely you are to stick with it.
• Get an exercise partner. Not only can exercise partners make you more accountable, but they can make exercise more enjoyable. The best partner is one who has a similar schedule to yours and who enjoys similar activities. If you enjoy working out with people but don’t have anyone on the same schedule, try taking classes at your gym. A dog can also make a great partner because dogs don’t take excuses.
• Schedule exercise into your day. People who exercise first thing in the morning have been found to stick with exercise better than those who exercise later in the day. However, if the morning doesn’t work for you, then block off time in your schedule for exercise and make it a priority. If you plan to exercise after work, it is often better to pack a bag and go to the gym before you go home. Energy levels and motivation tend to go down towards the end of the day.

While motivation can be helpful and make things seem easier, it is not a necessary part to a workout routine.  In fact, motivation often seems to come and go in waves.  When motivation levels seem low, tell yourself that you just have to get through that day’s workout and have faith that something will come along to increase motivation in the near future.  Next, review the above information to see if there is something you can do to help put the next wave of motivation into motion.  Not everyday will be easy, but the longer you stick with it the easier it gets!

Motivation is what gets you started.  Habit is what keeps you going. ~Jim Ryun

 This is Part II of a series focusing on how to build a balanced exercise program.  As mentioned previously, there are three key components that should be included in every exercise regiment:

1. Aerobic Exercise
2. Strength/ Resistance Training
3. Flexibility/ Stretching

Today, I will focus on information about strength/weight training, which is the final key component of a balanced program: 

Strength Training

We all know that weight training helps to build and strengthen muscles, but many people do not know that it also provides the following benefits:

• Increases bone density and improves balance, reducing the risk of osteoporosis and fractures
• Increases Metabolism
• Helps to maintain good posture
• Reduces back pain and injuries, and reduces pain associated with osteoarthritis
• It is believed to improve the way the body processes sugar, reducing the risk of developing type 2 diabetes
• Improves cardiovascular health by reducing blood pressure and improving cholesterol levels
• Makes daily tasks easier (i.e. walking up stairs, carrying groceries)

All too often women do not weight train because they fear that they will “bulk up”, the reality is that most women do not have the genetic make up to build large-bulky muscles.  Body builders spend hours each week doing a resistance training program designed to increase muscle mass.  In reality, most weight training programs will just make the muscles appear more toned and improve body composition.

Tips to create a balanced routine:

1.      Work all major muscle groups to prevent strength imbalances and injuries (i.e. back, chest, biceps, triceps, abdominals, hamstrings, quadriceps). 

2.      Beginners should start with one set of 8-10 reps and build up to 3 sets of 8-10 reps. At the end of each set, your muscles should feel fatigued.  If an exercise starts to feel too easy, try doing 12 repetitions.  When you can do 12 reps comfortably, you should increase your weight by 5%. 

3.      Aim to work each muscle 2-3 times per week, allowing 24-48 hours of rest between workouts.  This gives your muscles time to recover and provides faster improvements that a daily strength training routine. 

4.      Be patient.  It takes time to see improvements in your body, so don’t expect to see a difference after 1 or 2 workouts.  However, you will quickly notice improvements in strength, so focus on that and know that the improved body composition will follow!

5.      Include variety.  By including a combination of free weights and machines, you will be able to take advantage of the unique benefits that each one has to offer.  Varying your routine will also help to prevent boredom and improve overall strength gains.

6.      Warming up for 5 minutes prior to strength training helps to improve circulation and cooling down helps to decrease blood flow.  Both of these will help to reduce the risk of injury. 

7.      Don’t forget to stretch after strength training to decrease soreness and maintain flexibility.

8.      Remember to consult with your doctor before starting any exercise program.

When first starting a weight training routine, it can be helpful to work with a personal trainer.  A trainer can help you develop a balanced routine and can teach you the proper form for each exercise.  Many gyms offer one free personal training session along with your membership, and some even offer a free session once a year.  Take advantage of these sessions so you can get the most out of your workout routine. 

If you don’t belong to a gym, weight training can be done in your own home with minimal equipment.  Resistance bands or a few free weights are often all you need to get a full body workout.  Some personal trainers will even go into your home and develop a routine for you using the equipment that you already own.

Now that you learned about the three key components of a balanced exercise routine, it is a good time to take a look at your workout routine to make sure it contains aerobic exercise, strength training and stretching.  This combination will help maximize the benefits you get from your workouts!

Hydration and Pre Competition Meals Marathon

To get the maximum benefits out of your workouts and to reduce the risk of injury, it is very important to have a balanced exercise program.  There are three key components that should be included in every exercise regiment:

1. Aerobic Exercise
2. Strength/ Resistance Training
3. Flexibility/ Stretching

For general health benefits, approximately 60% of exercise time should be spent on aerobic exercise, 30% on strength training and 10% on flexibility.  Last week I wrote about some of the benefits of stretching, today I will focus on aerobic exercise and you can stay tuned for a post on the benefits of strength training.

Aerobic Exercise

The word aerobic means “with oxygen”.  Therefore, aerobic exercises are defined as exercises that require oxygen in the body.  Some examples are walking, jogging, biking, swimming and elliptical training.  Aerobic exercises are beneficial because they:

• Help to achieve/maintain a healthy weight by burning calories
• Tone muscles and build strength
• Improve cardiovascular health by strengthening the heart muscle
• Decreases blood pressure and blood sugars
• Improve respiration and oxygen delivery throughout the body
• Aid in stress management and help with depression

Generally, aerobic exercises are done at moderate intensities for a sustained period of time.  In order to get the maximum cardiovascular benefits from your workouts, you will want to make sure that your aerobic exercises last at least 20 minutes and that you are within the recommended intensity range.

Two well accepted ways to determine if you are working out at the appropriate intensity level are to monitor your heart rate or to rate perceived exhaustion (RPE).  If you like numbers, you can determine your target heart rate zone using the following method:

1. Determine your maximal heart rate by subtracting your age from the number 220.
   • Example: If you are 40 years old, your maximal heart rate is ~180 beats per minute (bpm).
2. Your target heart rate zone is the number of beats per minute at which your heart should be beating during exercise.  Your target heart zone should be between 50-80% of your maximal heart rate. 
   • Example: If your maximal heart rate is 180 bpm, then your target heart rate zone is 90-144 bpm.
3. When first starting an exercise program, you should aim to be at the low end of this range.  As you become more fit, you should aim to get up to the higher end of this range.  However, it is always important to always listen to your body!  If you feel like you are working too hard or you can’t catch your breath, slow down.  These guidelines were made for healthy individuals, so ask your doctor how hard you should be working out if you have heart disease or are taking medications.

For those who don’t love numbers or don’t want to stop to measure heart rate during exercise, a much simpler method to monitor exercise intensity is to rate perceived exertion (RPE).  The RPE scale provides a way to gage how hard you are working and ensure that you’re working out at a comfortable level.

When measuring RPE you will want to pay attention to sensory input from muscles, joints, breathing rate and heart rate.  Then use a scale to rate these feelings during exercise.  The Borg Scale is a 20 point scale that is often used to rate perceived exhaustion, but the following is a more user-friendly scale from the American Council on Exercise: 

It is recommended that most people remain in the 3-5 range when exercising. 

Regardless of whether you decide to monitor your heart rate or use the RPE scale, take time to make these assessments throughout your workout.  This will help to make your workouts more enjoyable and to help maximize your cardiovascular benefits.