Barefoot is better than nikes?!

To Bare your foot or to not bare?

Barefoot running is a new fad that is a fairy tale for professional and recreational athletes that may be here to stay. Barefoot running has become a new way of training that has been marketed to heal all problems. These companies have begun advertising and brought the traditional barefoot running technique into the main stream with their main slogan, “A healthy alternative to Traditional Footware,” (Vibram.com). The claims of these companies are supplied with a hearty amount of reading material that has taken over bookshelves and the google search engines. Research is on both sides of this new technique, and both sides have a good argument, but which side outweighs the other?

Shod running, which is a term for wearing shoes, is a common theme amongst avid runners, and the research does not support it. In particular, the research done by Rothschild, shows that barefoot running has a greater control of the use of oxygen, your heart rate, and the economic cost. The amount of oxygen used during running is an important aspect to consider, because the lower the amount of oxygen you require, the longer and faster you can go. However Rothschild found that injury could occur easily if the runner does not pay attention to proper form and the Gait cycle (2012.) Weak muscles also play a role in injury, especially in barefoot running, because running barefoot has a greater requirement from the foot and leg muscles. The issue was found to be in the running style that people have adopted in today's society. Running cycles were analyzed and shod running showed a greater length of stride and a straighter leg (Hanson, N. J., Berg, K., Deka, P., Meendering, J. R., & Ryan, C. 2011.) Also, another issue is that the impact phase of the stride occurs on the heels. This sends an enormous amount of pressure and shock to the knee and ankle joints. Barefoot running encourages people to take smaller strides and land on the middle of the foot (Hansen, N.J., et al., 2011) The smaller strides of barefoot runners keeps the knee bent more and encourages the foot to be in a flat position. Rothschild, actually found that because the foot is in a flat state, it effected the amount of surface in contact with the ground. The larger surface displaces the impact onto the whole foot rather than just in the heel, and this causes less injury in the lower extremity (Rothschild, C., 2012.)

The angle of the shoe and elevation of the ankle puts the foot into a better spot to get injured (Braunsteina, B., Arampatzisd, A., Eyselb, P., & Brüggemanna, G. P., 2010.) Shod running has an increase in oxygen cost because of the ankle's position during the gait cycle. Also, the amount of weight that is being carried in shod running adds to the amount of oxygen needed.

Barefoot running is suppose to be a good way to run, but it isn't for everyone. Just like everything, not everyone can do things the same way due to inexperience, condition, genetics, and other deviations. A common theme seen in the majority of the research showed that people with less athletic ability have a greater chance of injury during a barefoot run. Hansen's research tried to answer that problem with the fact that people must slowly begin to adapt to barefoot training. Due to the increased padding on normal shoes, human's typically have weaker arches. Arches are just like any other part of the body, through constant work and adaption, it begins to get stronger. Weak arches, especially in flat foot people can cause injury to onset faster (Braunsteina, B., et al., 2010.)

All the study that I read about barefoot running had participants in a variety of age groups, athletic ability, training experience, and weight. However, all of the participants were free of injuries. The product being advertised could easily be changed to wearing absolutely no shoe. Going completely barefoot was tested in one the studies I read and it showed to have positive effects on the running economy. The running economy is the amount of oxygen being used during exercise and the V02 % used. Running economy is measured by comparing different running techniques and methods. The amount of V02% and oxygen intake is measured to see which way is the easiest. Barefoot running was compared to shod running on a track and on a treadmill. The barefoot way of running showed a significant better running economy on both the treadmill and overground. However, the test did show some limitations and it was because the track used was extremely curved (Braunsteina, B., et al., 2010.) The researchers believed that the curve in the track could have hindered the results due to the constant need to go at a curve rather than in a straight line.

Based on the research done, Barefoot running is more healthy for you than to run in shoes. The studies did have limitations and negative responses to the barefoot runners, but the positive results outweighed the negative. Two of the three studies used actual bare feet to test, and one was with Vibram toe shoes. The results were equal in all aspects, which means you don't have to go out and buy minimal shoes unless you want to. But either way your able to achieve the health results. The advertisement itself was very conservative and used children as the main idea. I think the advertisement did exactly what it said, and that was to make you more healthy. Family based people were the obvious target for the ads, and this is easily distinguished by the children. The consumer should be aware that if there are any muscle imbalances or limb length discrepancies then they should probably not buy these. Also, Vibram used their shoes as a gimmick, and thats because you can easily get the same results by just wearing nothing.

References

Braunsteina, B., Arampatzisd, A., Eyselb, P., & Brüggemanna, G. P. (2010). Footwear affects the gearing at the ankle and knee joints during running. Journal of Biomechanics, 43(11), 2/20/13. doi: 10.1016/j.jbiomech.2010.04.001

Hanson, N. J., Berg, K., Deka, P., Meendering, J. R., & Ryan, C. (2011). Oxygen cost of running barefoot vs. running shod. International Journal of Sports Medicine, 32(401-406), 2/20/13. doi: 10.1055/s-0030-1265203

Rothschild, C. (2012). Running barefoot or in minimalist shoes:  Evidence or conjecture? Strength and Conditioning Journal, 34(2), 2/20/12. doi: 10.1519/SSC.0b013e318241b15e

Unknown. (2011). In Vibram (Ed.), Vibram youth. Online Shoe Store:

http://www.scheels.com/wcsstore/ScheelsStorefrontAssetStore/images

/categories/brands/Vibram-Youth.jpg

Magical Diet?! Does not eating really work?!

“Does Intermittent Fasting Actually work?”

There are tons of different diet fads out there and you probably heard of a recent one, known as Intermittent Fasting. Does fasting really help your physique? Is it actually healthy to fast? Fasting has been around for thousands of years. Actually, fasting is a type of practice in some religions, such as Ramadan in Islam. A kind of fast that has the followers not eating from dawn to sunset. This leaves the follower to only eat for a couple hours a day. Why is it becoming popular now? Martin Berkhan has been on the front lines of this new fad by raving of its magical benefits to the followers who choose this method if eating (www.leangains.com.) Fasting has been said to drop fat while gaining muscle, increase growth hormone production, help with insulin sensitivity, increase energy, and decrease the hunger hormone. All these things sound great, but are they actually true?

In one study, the researchers found that resting energy expenditure raises during the early fasting periods, (Zauner, Schneeweiss, Kranz, Madl, Ratheiser, Kramer, Roth & Schneider, 2000). The results were unbelievable and unexpected. Their has been previous studies done that showed the opposite, which was a lower resting energy expenditure during a fasting period. Apparently, an unfed individual will actually increase his or her metabolism by simply not eating.

Zauner and his colleagues found that not only is resting energy expenditure higher during a fast, but the oxidation of fatty acid increases as well. Fatty acid oxidation means fat is being mobilized and used as an energy source. This is a great thing for people trying to change their fat and gain more lean mass (Zauner, Schneeweiss, Kranz, Madl, Ratheiser, Kramer, Roth & Schneider, 2000). However, the study was only on healthy lean people to start with. The study doesn't apply to a population who is overweight and seeking a healthy diet that will support weight loss. The main take away from this study is that short term fasting will increase metabolism due to higher levels of norepinephrine. So, it seems that eating six meals a day could actually hurt you.

The study by Zauner was a little too specific to apply it to people, due to the lack of varied subjects. Also, the study didn't seem to use exercise in conjunction to the fasting. I found a study that had shorter periods of fasts in conjunction with working out. This study compared 2 groups of lean males, one group fasted and trained in a fasted state, and the other group had a carbohydrate rich breakfast 90 minutes before training. The workouts were exactly the same with exactly the same amount of rest time, sets, reps, and exercises. After the study was completed, the scientists concluded that the fasted group had a higher insulin uptake after ingesting the post-workout recovery shake as opposed to the amount of insulin the fed group had. This is important because insulin is a necessary hormone for muscle growth. Therefore, the fasted group has a greater potential for growing muscle in comparison to the fed group. The study also showed that the fasted group had a much lower insulin level during exercise, which is effective for burning fat. Fat is more easily mobilized when insulin is not secreted (Deldicque, De Bock, Maris, Ramaekers, Nielens, Francaux & Hespel, 2010).

These studies in conjunction show that the dietary recommendations fed to us are false. The government seems to believe small snacks and meals throughout the day will help keep individuals healthy and in shape. This study shows that not only is fasting more effective for weight loss, but it is also more effective for gaining lean mass as well. For a long time, people believed six meals a day would increase metabolism, and then people debunked that as a myth. Then, people believed that calorie is a calorie. But apparently, the same total calories eaten in conjunction to fasting has a different effect then believed to occur; the hormones make a difference in lean mass vs fat mass (Deldicque, De Bock, Maris, Ramaekers, Nielens, Francaux & Hespel, 2010).

Fat mass has been a big problem in the World, because the amount of diseases that come with the large accumulation of fat. These studies show a great start to a new way of eating that can help our society get out of both metabolic syndrome, and help insulin sensitivity (Zauner, Schneeweiss, Kranz, Madl, Ratheiser, Kramer, Roth & Schneider, 2000). The amount of free form fatty acid found in the blood samples of fasted individual is a positive outcome as well. Instead of burning glucose, the participants seem to use more stored fat as energy. Researchers have been saying for a long time that it is impossible to burn fat and build muscle at the same time, unless you are extremely overweight. These studies give some insight that it may be possible, but its too early to speculate and would be an interesting thing to research in future studies.

In conclusion, the studies that I chose to use were fairly straight forward with very little limitations. The studies were conducted with full consent of the subjects. The studies however had very little variation and limits the ability to apply the studies to the general public. Future studies on more age groups, mixed gender, and variable BMI's would be helpful to see the application to the population. However, the studies showed only positive results for lean healthy males, because insulin is controlled in both studies by being lowered during fasted periods, and increased exponentially in fed periods. This is helpful for individuals trying to burn primarily fat during exercise while taking advantage of the insulin response in post-exercise recovery. Insulin is highly anabolic and can help increase the transportation of nutrients into muscles. Also, metabolism seems to raise during short term starvation. The researchers seem to not completely understand the reason for the increase in metabolism. Zauner, et al. Concluded that it was due the increase of norepinephrine concentrations in the blood (Zauner, Schneeweiss, Kranz, Madl, Ratheiser, Kramer, Roth & Schneider, 2000). Previous studies have shown that large amounts of epinephrine will increase metabolism and is a type of thermogenic. The norepinephrine nearly tripled on the fourth day of fasting, which means, the body will continue to increase metabolism the longer it is starved.

References:

Deldicque, L., De Bock, K., Maris, M., Ramaekers, M., Nielens, H., Francaux, M., & Hespel, P. (2010). Increased p70s6k phosphorylation during intake of a protein-carbohydrate drink following resistance exercise in the fasted state. European Journal of Applied Physiology, 108(4), 791-800. Retrieved from http://link.springer.com/article/10.1007/s00421- 009-1289-x?no-access=true

Zauner, C., Schneeweiss, B., Kranz, A., Madl, C., Ratheiser, K., Kramer, L., Roth, E., & Schneider, B. (2000). Resting energy expenditure in short-term starvation is increased as a result of an increase in serum norepinephrine. American Society for Clinical Nutrition, 71(6), 1511-1515. Retrieved from http://ajcn.nutrition.org/content/71/6/1511.long

It takes time!

Today, after my workout session I finally hit my long term goal, which I have had ever since I began lifting weights. About 4 years ago, I started out as a scrawny, lanky, and confused lifter. Which is how most people start out. After I was spinning my wheels for years and finally asked myself what my goals were and how I was suppose to get there.

My goals were this:

1. Lift a combination of 1000 pounds w/ the three major lifts. (Bench, Dead-lifts, and Squats)
2. Have an impressive physique (that I can proudly say I can compete again top models)
3. Get confident in my body

So, I analyzed my body and my goals. In order to lift 1000 pounds, I obviously need to gain weight, because 140 lb stick-man cannot do that, unless I am a juicer or extremely genetically gifted (which both I don't have.)

I bulked last year and finally broke through my fears of adding a couple pounds of fat; especially in order to put on some real muscle.

Then looking at the second number, I wanted an impressive physique (which is extremely subjective, everyone has a different opinion  but my body was impressive to high school freshman, and I was 18. Meaning I was a skinny skater with a ripped six pack (due to my leanness obviously)... So as with my first goal, I needed to pack on some serious weight so i can develop a MANLY physique rather then a high school physique.

The third goal was going to just come as I began creeping closer to my other two goals. And another reminder to the readers, this is a LONG TERM GOAL LIST, not my short terms. I have many smaller time frame goals that are attainable and keep me on track towards my longer term goals.

Your probably wondering why I am writing all this crap, right? Where am I going with this?

Well, today I reached two of my goals (I got confident in my body as I was gaining weight and pulling some serious weight, like dead-lifting nearly three times my body weight was impressive i think.)

The goal I reached today was, 1000 pounds total lifted with my main three exercises. I woke up sick and sore in my lower body but it didn't stop my drive to push myself to its limits in the gym.

This is why I am writing this article. It is to show my readers that goals aren't going to happen over night. Goals are meant to take a long time to reach. If they were too easy, then the amount of workload you can handle will never change, and the rewards you reap will never be satisfactory.

So, this is specifically to my clients. Don't feel like your not reaching success because you haven't attained your six pack, or if you havent dropped your 20pounds of fat yet. Maybe its time for you to analyze your goals and your own body, and the amount of hard work your putting in.

• Are you eating healthy, and watching the amount of calories going in your mouth?
• Are you doing everything you possibly can without burning out?
• Are you sleeping more than 6 hours a night?
• Are you working out at least 3 times a week or at least being active?
• Are you being realistic?
• Are you exercising with correct form, and pushing yourself as hard as possible?

I'm sorry to tell you but having goals like achieving a six pack is easy for me, but its easy for me because I am 100% dedicated and I never think twice about diving off of my path to achieving goals.

I am constantly going to every workout session and literally bleeding and tearing apart my muscles. My work out partners and friends are commenting on my drive, passion, and focus every time I am in the gym.

Are you doing this? How bad do you actually want it?

Because if you do everything I tell you, you WILL ACHIEVE the body you want. But, that is only with 100% dedication. Not, 90%, not 50%. If your not eating the correct amount of calories, your going to get either fatter, or lose lean body mass, or your not going to have a workout that actually taxes your body.

I am constantly scanning people's theories on training and I hear this every single day, "Diet is 90% of attaining your goals, and training is 10%"

This is BS. I am sorry, but that isn't the truth. Training is 100% and diet is 100%. They dont add up to 100%, they both need to be perfect or your goals are going to be soo far from being achieved you'll probably burn out and quit before you reach them.

Learn from my mistakes, I thought I could achieve muscle growth in a calorie deficit. I believed I could drop fat and gain muscle at the same time. 

This doesn't exist unless your obese or are a complete noob to touching weights. And even if you had one of these circumstances, you still have to push yourself 100% in the gym or you'll still end up spinning your wheels.

Stop questioning your ability and DO IT. No more excuses, I am making a change, and you are capable of doing the same!

Now get out there and begin changing your life.

Cardiovascular Training vs Strength Training

So, I am guessing the reason your reading this is because your interested in attaining the picture perfect body. Well, first off hit the stop button your treadmill.

Listen, get off the treadmill and do us both a favor and start picking up some weights. I don't care what your goals are, because endurance training isn't all you need; ESPECIALLY if your a marathon runner or a triathlete.

Why?

Lets break it down for everyone to understand. Firstly, never begin your training for the day with cardiovascular training, unless your separating your sessions into two. Which means, doing cardio in the morning and then doing weight lifting later on in the day. This is the only time i feel like running would be first.

Obviously, you can also do weight lifting in the morning and then run later on in the day, but lets look at a scenario that most of you probably fight every day. Running on the treadmill for 30mins and then hoping off of the machine to attempt to lift some heavy weights! Why doesn't this work?

1. Your energy is depleted from running, not enough to use your muscle to its maximal capacity. 
2. Increases cortisol in the body.
3. Increases chances of poor form due to fatigue (lead to injury and inadequate muscle stimulus.)

So these are just a few reasons as to why you should avoid a cardio session immediately before your weight training session. Makes sense right? Ok well lets look at how to incorporate cardio training into your weight lifting sessions.

1. Weight lifting first, high intensity, heavy weights (70% - 80% of 1RM if no history of injury present), low volume.
2. Cardiovascular Training, either cross training type circuit (crossfit.com), or running, jump roping, row machine, or sprints.

Well since there are soo many options to increase your endurance and burn some calories, your probably wondering what I would use. I dont technically use cardio in my workouts because i am only trying to build muscle and an impressive physique. Cardio would only hinder the amount of recovery I can get before my next workout. I tend to do very low intensity, short duration, cardio sessions for blood flow reasons.

But, if i was in the market to lose fat in the most effective way possible. I would choose to do a crossfit WOD (work out of the day) or sprints with a weighted vest on. I choose these two types of endurance training mainly because...

• Crossfit increases muscle endurance in your upper body and lower body. Also grows your both simultaneously and may hit some spots that are troublesome to become activated during a traditional style weightlifting program. 
• Also because of the fast movements, it can help increase power through muscle friction. (basically if you lift something faster and lower weight = the same as a higher weight lifting it slower; i.e. think about squatting your max vs squatting 25 times with half the weight but basically going as fast as your possibly can.)
• Sprinting on the other hand, especially with a weighted vest will translate to power, only issue is that the effect is lower body only. The power movement is highly transferable to sports and in the gym especially  Sprints with long strides can also help you in trouble spots to reduce poor posture (obviously you need to sprint with correct form and not slump over or let your arms travel across your body.) A trouble spot in most sedative individuals are in the hip flexors. Sprints are highly effective for strengthening the hips.

So basically, if you want to get in tip top shape. Get on a weight lifting program and follow it up with cardiovascular training. Don't be fooled by all the gym rats that you see clustered on the treadmill. Individuals do this because it's an easy way for them to say they were active for the day. And because it isn't uncomfortable (which probably means its not doing much for their physique, and isn't that why most people go to the gym?)

Also, on the internet, you can probably go to sites that say do cardio first. Their has been recent study that talks about the positive effects of cardio first. Some of the effects are..

1. Higher testosterone 
2. A perceived notion of more work due to the increase difficulty to finish your weight training program
3. More sweating... And more calories burnt during your cardio session. (Weight lifting burns calories even when your not doing it because of muscle growth, so unless you want to run every single day for the rest of your life, your going to gain fat and screw up your physique.)

Just to let my readers understand my posts. I obviously do a lot of blanketing towards society, and I do a lot of stipulations. I base my studies off of first hand experience. Their is never a black and white answer or statement. Their are always people who stick out as a deviation from the rest of statistics. But, the majority is what I am writing this stuff for. So generally, you belong in the statistically group. The only time i don't use the same answer for everyone is when writing a program for a client. Exercises should be varied in each one of your programs, and this is due to muscle imbalances, injuries, goals, etc... So don't think their is an actual answer for everyone. Just something thats pretty much 100% true across the world, if you want to build an impressive physique, do cardio second to weightlifting.