The Men's Health Blog

Toughest Athlete, Toughest Sport

2009-07-01T07:50:00.000-07:00

There is often a debate that comes up when athletes discuss the merits of their sport. Which sport is the hardest, and who is the best kind of athlete in the world?

My father thinks it ridiculous when people claim to be the world's greatest whatever. "How do they know that someone is a South American village isn't better?" he would say. Without a definition of world's greatest, how can one claim the title?

The same applies for a best athlete or toughest sport claim. Please read on and express your thoughts!

It would be hard to put parameters around sports, athletes, and events to claim a winner, but the discussion is always fun. Activities should be broken down into at least strength/power, endurance, skill, and mental toughness.

Perhaps there should be a category for number of participants involved or the accessibility of the sport. For example, professional football may be a tough sport, but not many people play it. On the other hand because getting in to the top level is difficult, maybe football should be rated higher than other sports.

We need to also differentiate individual sports from team sports, and within team sports the individual positions.

Ironman triathlon (2.4 mile swim, 112 mile bike ride, 26.2 mile run) is touted as the hardest one day endurance event. The event combines multiple sport disciplines and has its origin as a contest to see who was the best athlete amongst people with varying expertise. Running and cycling each have 24 hour events that are also challenging. Even car racing has 24 hour events such as Le Mans. When multiple day events and outside elements are taken into account, a different angle needs to be taken.

Can Le Mans be compared to the others because it uses multiple drivers and a support crew? It may be better than to compare the sport with other long events such as Iditarod (dogs), America's Cup (yachts), or the Giro d'Italia (cycling).

Mixed martial arts combines various arts and without a doubt takes power, strength, skill, and mental toughness. Fans of the sport claim that its competitors are the best athletes because they have to use multiple disciplines in order to succeed. These athletes have to be solid like a bodybuilder yet flexible like a gymnast.

Similar to these athletes, gymnast have to be well rounded and balanced and the same can be said of mountain climbers (Mt. Everest challenges). Some may claim that the differences are too great and the elements of difficulty too varied to put these athletes on the same judging platform.

An argument can be made for events and athletes that either depend on a team, or some outside element in order to be successful. Rodeo events including bull riding/events on horseback, and big wave surfing all merit mention. A lot of skill, strength, and stamina are involved with these types of events. There is also a crucial link with an outside element or being that must be considered.

How does the outside influence affect a run for the title? Team sports such as water polo, crew (rowing), and popular professional sports develop athletes but success can rarely be attributed to one athlete. Is it fair to give the best athlete title to one person who could not perform without the assistance of others?

My intent is not to provide answers, but merely to foster discussion. If the job of picking the top 3 where yours, who would make your list and why?

The Scoop on Sweating

2009-06-23T08:25:00.000-07:00

Let me start off getting right to the point; sweating does not equal weight loss! It amazes me that in this day of fast technology and lightening speed access to information, some people are still in the dark when it comes to theories about exercise. I recently saw a guy running up the street (a bit of an incline) at about 1 pm on a hot day. He was in rubber type pants, had multiple sweatshirts on, a hat, a hood, a backpack full of something heavy, and hand weights! I should have stuck around to call the ambulance I am sure he was going to need. Maybe there was a reason for this method of training, though it would take a lot to convince me of it. I bet he is just looking for a ‘get thin quick’ scheme. Sure he lost weight that day. Sure he was sweating a lot. Sure he got a good workout. The problem is that upon drinking water he will gain the weight back. He will likely get injured and therefore not be able to train anymore, or will get burned out because his training is too tough. This will leave him at square one most likely inactive and still out of shape.

Sweat is the body's natural cooling mechanism. More sweat does not equal more calories burned. An out of shape person may sweat when exercising, but scientist have found that a person who is in shape sweats sooner since their body is more efficient at cooling down. A body that is cool has greater ability to do more work, and therefore can exercise longer. Instead of wearing rubber suits, people wanting to lose weight should allow the body to cool itself so that they can exercise for longer periods of time, or they can increase the intensity of their exercise. Working out harder or longer (not working out while getting hotter) will indeed burn calories. The weight loss from water will be quickly replaced when water is consumed or foods are eaten. There is no need, nor scientific reason, to induce extra sweating. I will allow you to make the claim that it detoxifies the skin, but how many people actually wear multiple layers of clothes and workout to simply have better skin?

Excessive sweating without replacing of the fluids and minerals will likely result in cramping, nausea, and can even be life threatening. Frequent exercisers, and most endurance athletes, will notice a change in the saltiness of their sweat. Another adaptive mechanism of the body is to try to keep minerals (sodium, potassium, etc) in the body instead of letting them 'escape' onto the skin. The result is sweat that is less salty, as evident when it gets in your mouth, your eyes, and even the way it dries on your skin/clothes.

There are ultra-marathoners who run from Death Valley to Mt. Whitney Portal. This is from the lowest, hottest place in the US, to the highest place in the contiguous US. The temperature easily spikes above 115 degrees, and the distance is 135 miles. A race like this may require some heat training, but unless you are planning on toeing the line at this race, please stay cool and comfortable. And thanks for not dripping excessively next to me on the elliptical trainer.

Are Year-Round Sports Bad for You?

2009-06-12T14:47:00.000-07:00

There seems to be an on-going trend amongst athletes to play their sport year-round. The ever present mantra in the US of "more is better" has not eluded the sports world. In the case of sports, more is leading to injury and burnout. Perhaps it's the appeal of excelling at the next level that drives some to constantly compete. Maybe it's pressure from parents, coaches, or other athletes. The sport culture has become such that if you are not currently involved in the sport than you will get left behind.

Sports activity breaks the body down, overworks certain muscles, and it does not illicit the necessary response from others. Without rest, the body cannot repair itself and therefore overuse injuries become prevalent. Athletes are under the impression that the muscles they use most are the ones they need to strengthen often. Many times the opposite is true. The athletes need to train the muscles they don't use during their sport as well as train the small stabilizers that will improve their ability to perform. What about those muscles used all season? They need to rest! Without lack of activity, the body cannot recuperate. People fail to realize that they need more rest, not more practice, in order to improve their performance. A break from the sport allows the mind to rest which translates into the athlete having a greater desire to participate. This break will give any injuries a chance to heal, and will give the athlete an opportunity to cross train.

The highest levels of competitive athletes (professional, Olympians, etc) take time off their sport, they cross train, and even take time off from all activity. How is it that athletes strive to be their best yet fail to train like those who are the top of their game? Athletes often mimic their heroes’ supplements, foods, shoes, and equipment yet they do not follow similar exercise plans. Elite level athletes have clearly defined seasons including an off-season, a pre-season, in-season, and off season. Their training changes to accommodate varying physiological and psychological changes. No high caliber athlete is playing their sport at 100% for 100% of the time.

In the off season, athletes typically rest. They may do some cross training or participate in activities that do not directly resemble their sport. Pre-season is a time to work on muscle imbalances, begin injury pre-habilitation, and start a conditioning program. It is only at the end of the pre-season that sports skills are implemented. In season is where the main focus is the sport and the goal is to peak at the necessary time. Even during this time, the athletes take breaks (not go to practice or weekend tournaments). Post season can mean championships, or simply the winding down of the season. This is a good time to address and rehabilitate any injuries resulting from the season.

Following the above progression will allow the athlete to perform at their best for many years. They will avoid mental burnout and physical ailments. To become elite or lengthen your career, you must make sure to take breaks from training throughout the year.

Summer Means Sunscreen

2009-06-08T08:41:00.000-07:00

As summer rolls around, many people find themselves enjoying the outdoors. Whether outside intentionally to exercise, garden, enjoy a barbecue, or family gathering, warm temperatures and clear days mean constant sun exposure.

I'm lucky enough to live in one of the sun capitals of the world (Southern California) so having that big ball of fire in the sky is something we take for granted. Anytime the temperature drops below 70 degrees, out comes the wool caps, ski jackets, and snow boots. Trust me, sometimes 68 is cold and the wind chill makes it feel like 65. Besides, they always keep those Starbucks air conditioned! Perhaps just as silly (and definitely more dangerous) than being bundled up on a semi-cold day, are the folks who shed clothes at the first ray of sun and those who yearn for a deep tan but actually end up with a bad burn.

I am outdoors quite a bit and always apply sunblock before leaving the car or leaving my house. I got into this habit after hanging out with a buddy who always did the same. Now that it is second nature, I cannot believe how many people forget, or refuse to apply anything at all. Skin cancer prefers those with fair skin, but it does not discriminate.

Skin is the biggest organ in the body and the shear surface area gives the sun a big target to hit. Skin elasticity is also affected by UV exposure (the sun has UVA and UVB rays) so those who are looking for a nice complexion now, are setting themselves up for prematurely wrinkled skin. Skin damage can be painful, dangerous, and is easy to avoid. Sunblock should be applied frequently (especially after being exposed to water). The amount should be at least enough to fill a shot glass and it should be applied liberally. Do not forget to cover the face, lips, ears, and hands. Nothing can ruin a vacation or outing like getting sick from too much sun exposure. Even tanning beds pose a risk since they still emit UV rays, but I'll save that rant for another time.

Some statistics show that even one bad burn (ie one that blisters) in children can more than double their risk of getting cancer. We should encourage children to wear sunblock and better yet, we should lead by example when going outdoors. Australians remind us to "slip, slap, slop" when going out into the sun. They recommend we slip on protective clothing, we slap on a hat, and we slop on sunblock. Remember that the effects of the sun are also present when the days are cloudy. You should apply sunblock when in the water, in the snow, and in general when spending extended periods outdoors.

Bikram Yoga: Hate the Sweat

2009-06-02T14:10:00.000-07:00

After succumbing to my friend's urging, I joined her for a Bikram yoga class. This is the type of yoga that is held in a heated room and is by no means calm and relaxing. I don't remember being challenged is this fashion while sweating so much! In comparison to other forms of yoga, Bikram is relatively new and has gained a lot of popularity due to the 'promotion' of the art by many celebrities. The emphasis is on being physically demanding with the additional cleansing and challenging aspect of being in a heated (90-105 F degree) room. Throughout the 45-90 minute class, students are taken through 26 poses that the founder created.

Let's look at some other popular forms of yoga. Since the art has been around for thousands of years and has been influenced by every culture, it is hard to find exact facts without coming across some contradiction. Here are forms that are quite popular and interesting.

Hatha yoga is the name given to perhaps the most practiced kind of yoga. Critics argue that what is taught is a combination of many forms of yoga, but the idea behind hatha yoga is to enhance the relationship between mind, body, and spirit. Through various poses, the practitioner develops awareness of their body, concentrates on their breathing, builds strength, and increases their flexibility. Traditionally the practice of hatha yoga includes exercises for staying on a moral path of living, for breathing, for meditation, and for the body. It is this last component of postures, or asanas, that compromise most yoga classes. Depending on the asanas chosen, the class may be calm, relaxing, and leave the practitioner feeling stretched, or it may be more rapid, challenging, and leave the practitioner feeling like they have worked out.

Many health clubs and yoga studios offer power yoga classes in which the intent is to move quickly, and rest very little in between poses. The practitioner will usually feel the routines to be cardiovascularly challenging as well as taxing to their muscular system. A lot of athletes use power yoga in order to strengthen parts of their body that they do not normally target. Typically, power yoga has little concern for meditation, relaxing poses, or making a mind-body connection. Power yoga is without a doubt, vigorous and challenging.

Integral yoga is the name that has been given by some to a practice that tries to incorporate many aspects of yoga under one. As expected, asanas are included as is the practice of meditation and concentration. In an effort to further tune in to on-self, Integral yoga uses chanting or the repetition of mantras (ie saying "om"). The last three components of Integral yoga include building on one's karma by way of performing works without focusing on the return gestures, and Bahkti which uses a deity or leader as a role model in order to attain a higher spiritual status for oneself. Last, there is the practice of Jnana yoga which requires the person to use their intellect and insight (gained from all of the aforementioned) to be realized into freedom.

The Plank: your new favorite workout

2009-05-13T14:37:00.000-07:00

Unlike a traditional sit-up, the plank works not only your external abdominal muscles, but also internal abdominal muscles - often referred to as your core stabilizers. Strong internal abdominal muscles assist in better posture, improved balance, a healthy back and, of course, a flatter stomach.

As with any exercises, it's important to begin with a strong understanding of the fundamentals. In this case, the fundamentals are the basic plank and the iso-plank, also known as the modified plank. To do a basic plank start on your hands and knees. Engage your abdominal and glute muscles. Align your wrists under your shoulders and your knees under your hips. One at a time, extend your legs so that your body weight is supported by your hands and feet. You are now in the plank position. Keep your abdominal and glute muscles tight. By keeping your abdominal muscles tight, you avoid movement of your hips towards the floor. Also, be sure that your spine stays straight all the way through your neck. A common tendency is to drop the head and hips to relax the abdominal muscles. This places stress on your back and diminishes the returns of your abdominal workout. Hold in the plank position for as long as you can maintain proper form. Rest by returning to your hands and knees. Repeat the exercise.

The iso-plank can be just as effective for your abdominal muscles, while placing less emphasis on upper body strength. To do an iso-plank lie on your stomach. Align your elbows under your shoulders. Engage your abdominal and glute muscles to pull your body off the ground so that you are resting on your elbows and toes. To avoid stress on your back keep your neck and hips in line with your spine. Hold the iso-plank for as long as you can maintain proper form. Repeat the exercise.

Movements can be added to the plank and iso-plank to make the positions more difficult, to challenge abdominal stabilizing muscles and to use a wider range of muscles. My personal favorite plank variation exercise combines the plank and the iso-plank to engage core stabilizers and increase upper body strength and agility. In this abdominal exercise you move from the plank position to the iso-plank position and back as quickly as possible. Always continue to maintain proper form in compound exercises.

Concentrate on keeping your abdominal and glute muscles engaged. As the name of this abdominal exercise suggests, your body should have a straight alignment. Don't let your hips drop (or rise) and keep your neck in-line with your spine. Good form is the key to a successful plank workout.

Resources:

Len Kravitz, Ph.D, Super Abs Resource Manual, c 1998,
http://www.unm.edu/~lkravitz/Article%20folder/abdominal.html

Stay healthy!

2009-04-30T14:53:00.000-07:00

Well, I am back from my short-lived "technology break" and I have to say I missed communicating with all of my dedicated friends/readers.

One of the biggest things on everyone's mind this week is the Swine Flu outbreak that has spread across our country and many parts of the world. Many people are wondering how much of the information we hear is true and how much is simply media hype. The fact is that the Swine Flu has reached the United States and there are simple things we can all do to avoid becoming a victim.

I found some great information on how you can stay healthy through this outbreak and any others that might follow

Preparing Yourself For Swine Flu: What To Do Now

The recent trend of events suggests that time and luck may be running out. It would be prudent, then, to assume that a pandemic is on its way. If it doesn’t materialize over the next few weeks, we will be better educated and prepared when the next one does.

Our country has proven capable of preparing for the unthinkable. Nothing has been spared in the fight against terrorism. And while the pandemic will not be intentional, no one could imagine a worse form of biological terror.

The Workout the World Forgot

2009-03-18T09:43:00.000-07:00

It's called Natural Movement -- or "MovNat" in its French abbreviation.

I admit that before last night I had never heard of what has been called "humankind's oldest, trickiest, and most indispensable physical disciplines." Writing for Men's Health magazine, Christopher McDougall has a terrific article on this beautifully primal training method.

Describing its beginnings, McDougall writes:

In 1902, Georges Hebert was a 27-year-old French naval officer stationed on the Caribbean island of Martinique. On May 8 of that year, he was aboard a ship off the coast when an ominous plume began rising from Mont Pelee, the volcano looming over Saint-Pierre, Martinique's largest city. Sometime around 8 a.m., Pelee erupted, raining hot ash and sizzling rocks on the horrified population. Molten lava gushed down the slope and spread through the streets in fiery streams, igniting everything in its path. Swarms of pit vipers poured off the mountain to flee the searing heat, tangling in the feet of fleeing people and biting at their legs. In minutes, the Paris of the Caribbean had turned into an absolute hell.

Into this inferno plunged Hebert. Leading his troops ashore, he scouted out viable escape routes and waded into the panicky crowds, trying to shepherd them to safety. By the time the eruptions ceased, fewer than 700 people had survived, many thanks to Hebert's improvised rescue operation.

While touted as a hero, Hebert couldn't help but focus on those lives lost in the incident.

The modern world, Hebert believed, was producing hollow men who focused on appearance and forgot about function. At the same time, they stopped exercising with the wildness of kids and instead insulated themselves from risk. The cost, he felt, was far more destructive than they might think.

Motivated to do what he could to realign our fitness philosophy, Hebert convinced the French navy to put him in charge of conditioning for a class of its recruits. Using the recruits as guinea pigs, he incubated a system he called Methode Naturelle -- the Natural Method. Hebert preached a simple philosophy -- "Be strong to be useful" -- and focused on 10 essential skills: walking, running, jumping, walking on all fours, climbing, balancing, throwing, lifting, defending, and swimming.

Next, Hebert set to work on an outdoor training facility. He designed it to look like a giant playground, equipping it with climbing towers, vaulting horses, sandpits, and ponds. Scattered about were rocks and logs and long poles to be used for throwing, or balancing, or passing hand-to-hand while running, or anything else an athlete dreamed up at the moment. Hebert had only one firm rule: No competing. When you try to beat the other guy, he believed, you test the other man's weaknesses and not your own.

Within a few years, Hebert's "Be Useful" system was adopted by the entire French navy. In 1913, speaking before the French Physical Education Congress, he astounded them with the results of tests he'd performed on 350 navy recruits. On a rating system that scored performance according to strength, speed, agility, and endurance, French sailors ranked with world-class decathletes.

The time had come to take Methode Naturelle to the world. Hebert handpicked an elite team of trainers and prepared them to spread the word throughout Europe, Asia, and America. But before they scattered, the First World War erupted. Because of their superb physical conditioning and dedication to service, the men of Methode Naturelle were deployed in frontline positions against German troops armed with machine guns and poison gas. By the end of the war, the trainers were all dead or maimed. Hebert was heartbroken, but not surprised. Methode Naturelle was never about trying to live forever -- it was about trying to make a difference before you died. (all emphasis mine)

And if that's not enough to get you motivated, read the entire article and/or check out this promo video.

(Feed readers click through for video)
McDougall continues:

A smart body, he explains, knows how to convert force and speed into an almost endless menu of practical movements. Hoisting yourself onto a pole may seem as trivial as a circus stunt, but if you're ever caught in a flood or fleeing an attacking dog, elevating your body 5 feet off the ground could mean the difference between safety and sorrow.

And with that one word -- "practical" -- Le Corre exposes a key weakness in modern exercise: Our workouts are domesticated, while the world out there is still plenty wild. In a pinch, can a man put gym-generated biceps and tank-tread abs to any real use? Could it be that our treadmill-running, elliptical-gliding, well-oiled Cybex world has turned us into show dogs who can't hold our own in the hunt?

"I meet men all the time who can bench 400 pounds but can't climb up through a window to pull someone from a burning building," Le Corre says. "I know guys who can run marathons but can't sprint to anyone's rescue unless they put their shoes on first. Lots of swimmers do laps every day but can't dive deep enough to save a friend, or know how to carry him over rocks and out of the surf."

...

"Being fit isn't about being able to lift a steel bar or finish an Ironman," Le Corre says... "It's about rediscovering our biological nature and releasing the wild human animal inside."

I don't know about you, but I feel like climbing a tree. Where do I sign up?

Who Can Argue with Health Care for Children?

2009-03-12T10:04:00.000-07:00

Not to get too political, but I found this post from the Men's Health Office quite interesting.

Last month President Obama signed a bill that adds nearly $33 billion to the State Children's Health Insurance Program (SCHIP). The program will insure 11 million children in lower-income families. Health care for children - who can argue with that? It makes sense, and is obviously the right thing to do. But as with so many good ideas out of Washington that turn sour, the devil will be in the details. My worry, based on past experience, is just how this may actually back-fire and end up hurting children. "But how can that happen?' you ask. Let's look at past government attempts at caring for children.

In Hawaii they came up with what sounded like a good idea - provide health care to all children in the state. Seems like a no-brainer. But it failed and failed miserably.

Continue reading...

What are your thoughts on the subject? Are you skeptical of increased government intervention in the health care system in this country? Optimistic?

"What do you recommend we do over the weekend?"

2009-02-27T09:52:00.000-08:00

That was the question posed to me this morning by one of my fitness boot camp students. Below is the email I sent to the entire class in response to that very question. Let me know what you think!

Ahhh, the weekend.

At the end of this morning's workout I was asked a terrific question: "What do you recommend we do over the weekend?"

The answer is complex, to be sure, as there are a plethora of factors to be considered. But here is some general guidance to get you through the weekend.

1. EXERCISE

I recommend light cardio (i.e. 20-30 min jog) on Saturday, or partake in an activity which you enjoy. Maybe that means you organize a kickball game, or go for a bike ride. Ultimate frisbee with friends is a good time. Maybe flag football is your gig, a round of golf, or a pick-up game of half-pitch soccer. I like to surf Saturday mornings -- a great shoulder workout.

Whatever that looks like for you, just make sure you get out and do something on Saturday. This is a nice way to cap all the work you put in Mon-Fri.

Sunday is your recovery day. Go to church. Go to the beach. Relax by the pool. Do all of the above! But make sure you allow your body a day to recover.

2. SLEEP

We're all guilty of sleeping in. But getting no more than 8 hours of sleep will actually leave you more energized throughout the day. No matter what time you get to bed on Friday, set your alarm for + 8 hours.

Surfing and church get me up in the morning on weekends. Find what helps you get up, and make a habit of it.

3. NUTRITION

Too often we use weekends to throw all good nutritional sense to the wind. *DON'T DO IT* Stick to your nutritional goals -- ESPECIALLY over the weekend. Weekends can really transform the speed of your progress -- if you utilize them properly.

I use ABS DIET POWER as a guideline. Remember: eat a lot less a lot more often. Three small meals + three (healthy) snacks per day = the goal.

Oh, and drink plenty of water. Because you know what Monday morning brings...

Enjoy your weekend. See you Monday at 7!

Are Vitamin Pills a False Hope?

2009-02-25T11:21:00.000-08:00

A buddy of mine at work forwarded me this very interesting article on the effectiveness of vitamin supplements.

Ever since the Nobel Prize-winning biochemist Linus Pauling first promoted “megadoses” of essential nutrients 40 years ago, Americans have been devoted to their vitamins. Today about half of all adults use some form of dietary supplement, at a cost of $23 billion a year.

But are vitamins worth it? In the past few years, several high-quality studies have failed to show that extra vitamins, at least in pill form, help prevent chronic disease or prolong life.

Continue reading...

I'm very curious to hear your thoughts on this.

How To Get Shredded In Only 5 Days

2009-02-17T09:32:00.000-08:00

I found this interesting article on bodybuilding.com, discussing techniques to look shredded in a mere five days.

Read it. Let me know what you think.

On Post-Workout Muscle Soreness

2009-01-28T14:56:00.000-08:00

A buddy of mine on Facebook recently asked about muscle soreness after a workout:

I've heard some mixed feelings about muscle soreness equating to a good workout. Most trainers I've worked with say, "if you're not sore, you did it wrong", others say there's no relation other than your muscles not being used to that workout, and doesn't mean you didn't get a good one just because you're not sore.

This is a great line of questioning, and I thought I'd expound on the answer a bit.

The term used for this phenomenon is Delayed onset muscle soreness -- or DOMS. DOMS is basically muscle pain, soreness, or stiffness felt between 12 and 48 hours after a workout. Typically, DOMS is most noticeably experienced at the beginning of a new an workout routine, after a change in physical activities, or after a significant increase in the duration and/or intensity of activity.

Daunting as "Delayed onset muscle soreness" may sound to some, it's actually quite normal after an unusual exertion of muscle energy. Not to mention, DOMS is one component of an adaptation process your body goes through in a natural progression toward achieving greater strength and stamina. More simply, soreness is part of muscle recovery and a byproduct of hypertrophy.

So what do I think about the two scenarios posed in my friend's question? Well, if you've read my stuff in the past, you know that I have a theory of competing theories which basically states that the truth can probably be found somewhere in the middle.

While I believe you should always be modifying and progressing in your workouts to "surprise" your muscles, thus subjecting yourself to a somewhat constant state of soreness, changes in your routine shouldn't cause a degree of soreness that hinders future exercise.

Does that makes sense?

And while DOMS in and of itself isn't anything to worry about, there are quite a few things you can do to prevent, avoid all together, and/or shorten the duration of muscle soreness:

Warm up thoroughly before activity and cool down completely afterward.
Cool Down with gentle stretching after exercise.
Follow the 10% Rule. When beginning a new activity start gradually and build up your time and intensity no more than ten percent per week.
Know the 10 Tips for Safe Workouts.
Follow the Spring Training Fitness Tips.
Hire a personal trainer if you aren't sure how to start a workout program that is safe and effective.
Start a new weight lifting routine with light weights and high reps (10-12) and gradually increase the amount you lift over several weeks.
Avoid making sudden major changes in the type of exercise you do.
Avoid making sudden major changes in the amount of time that you exercise.

Those should help you prevent soreness. But what about the aftermath? What should you do when you are indeed sore after working out?

Nothing that I have found has been proven effective in reducing delayed-onset muscle soreness. However, there are plenty of tips and tricks some folks recommend to get you through the following days.

Wait. Soreness will go away in 3 to 7 days with no special treatment.
Try an Ice Bath or Contrast Water Bath. Although no clear evidence proves they are effective, many pro athletes use them and claim they work to reduce soreness.
Use active recovery techniques. This strategy does have some support in the research. Perform some easy low-impact aerobic exercise to increase blood flow. This may help diminish muscle soreness.
Use the RICE method of treating injuries.
Although research doesn't find gentle stretching reduces soreness, some people find it simply feels good.
Gently massage the affected muscles. Some research has found that massage was effective in alleviating DOMS by approximately 30% and reducing swelling, but it had no effects on muscle function.
Try using a nonsteroidal anti-inflammatory medication (aspirin or ibuprofen) to reduce the soreness temporarily, though they won't actually speed healing.
There is some evidence that performing Yoga may reduce DOMS.
Avoid any vigorous activity that increases pain.
Allow the soreness to subside thoroughly before performing any vigorous exercise.
Don't forget to warm up completely before your next exercise session. There is some research that supports that a warm-up performed immediately prior to unaccustomed eccentric exercise produces small reductions in delayed-onset muscle soreness (but cool-down performed after exercise does not).
** If your pain persists longer than about 7 days or increases despite these measures, consult your physician.
Learn something from the experience! Use prevention first.

So in conclusion, if you're not sore after a lifting weights, yeah, you probably need to push yourself a little harder. However, what's the point of being really sore if you're not able to workout for a few days as a result?

I'm Less Than One Week Away...

2009-01-27T09:19:00.000-08:00

From instructing my first (5-week) fitness boot camp. I'm formulating my plan and aggregating the best exercises from a plethora of sources.

But I also want to hear from any of you who have participated in fitness boot camps. What were some of the most beneficial exercises you experienced?

How Does Creatine Work?

2009-01-19T12:03:00.000-08:00

That question was posed to me this morning at work this morning, and I thought the short answer would make a good post here at The Men's Health Blog -- especially since I haven't posted in awhile.

The whole process comes down to ATP.

Adenosine triphosphate (ATP) is a multifunctional nucleotide, and the initial fuel for muscle contractions. For short-duration explosive sports, such as sprinting, weight lifting and other anaerobic exercises, ATP is the energy system used. Creatine increases energy of muscles by increasing the amount of ATP.

More specifically, ATP provides energy by releasing a phospate molecule, at which point it becomes ADP (adenosine diphosphate). The energy produced during this process lasts only seconds. Once the energy is used, more ATP must be produced. This is where creatine phosphate, or also called phosphocreatine (the form that creatine is stored in the body), comes into play. It gives its phosphate to the ADP making another ATP. This ATP again, is used as energy for a few seconds and then the process repeats. This process is called ATP regeneration.

Stay with me now.

ATP regeneration keeps your body from relying on glycolysis, which is a process where lactic acid is built up during your workout. Reduced lactic acid allows you to workout longer and harder, thus maximizing every muscle’s workout, and allows you to gain more muscle, strength and size. Your ability to generate ATP depends on your supply of creatine.

So basically, the more creatine you have, the more ATP you'll be able to produce. You will eventually lose energy molecules, however, so no matter how much creatine you have in your body it won't do any good without the presence of the energy molecules. And the production of these energy molecules depends heavily on ribose.

Ribose is another post in and of itself.

Whether or not creatine is right for you, is up to you. No studies that I know have shown creatine to have any serious adverse side effects. As expected, however, some studies have shown creatine to cause gas, bloating, and diarreah when used in excess.

If done properly, creatine can provide more energy, endurance, strength, and weight gain.

But do your homework.

Christmas Round-up

2008-12-29T11:03:00.000-08:00

Well, it's been a bit crazy lately, but I'm finally posting again. I had a terrific Christmas in Arizona with some family. How was yours?

Remember my ideal Christmas wish list? Well, I think my family has been reading my blog.

Among my gifts were:

- Gucci by Gucci
- A one year subscription to Men's Health
- A Samsung digital camcorder
- And a scuba certification course of my choosing!

A terrific score, I'd have to say.

How'd you make out?

The 0, 1, 2, 3 Alcohol Consumption Plan

2008-12-18T09:17:00.000-08:00

As we learned in my Alcohol and Weight Training post earlier this month, there's no getting around the fact that alcohol and bodybuilding do not mix. It retards muscle growth, dehydrates your muscle cells, blocks the absorption of many important nutrients, and actually lowers testosterone.

I'm realist, however, and know that not many guys -- if any -- are going to stop drinking alcohol for the sake of muscle development. Subsequently, quite a few of you have written me in response to my post and asked for a responsible plan for consuming alcohol.

Here's what I suggest: 0, 1, 2, 3.

The 0, 1, 2, 3 Alcohol Consumption Plan, as I call it, is an easy way to remember how to drink responsibly.

Here's how it works:

0 - You can always choose to not drink at all. Be the DD and your buddies will owe you one. Be the mysteriously sexy guy at the bar sipping ice water, maintaining your composure with the ladies while your buddies play drunken grab@$$ in the corner. We're not teenagers any more, gents. There's nothing wrong with enjoying the evening with a clear mind.

1 - Drink no more than one alcoholic beverage per hour. This allows your liver to more efficiently process the alcohol.

2 - Drink no more than two nights a week.

3 - Drink no more than three alcoholic beverages in a given evening.

Prime example? Last night I went out to dinner at STK in West Hollywood with my corporate cohorts. Upon arrival, I partook in a bottle of Stella Artois with my office workout partner, and with my fillet I enjoyed a half glass of Franciscan Cabernet Sauvignon. Two drinks in four hours.

A few of my associates were surprised to see the 'health guru' drinking alcohol -- considering my self-imposed health standards. But I see nothing wrong with a drink here and there. Like most things related to health (as you have seen from my theory of competing theories), I find the truth is somewhere in the middle. Excessive drinking is dumb, but one would also be remiss to believe that having a drink now and again can't be beneficial.

If you think the 0, 1, 2, 3 plan this is too strict, consider that most credible research I've seen shows us that the benefits of alcohol end after one drink.

If you're looking to get smashed, I can't help you. Be on your way.

But if you're looking to partake in a responsible social drinking regimen (so as to not hinder your exercise regimen), I highly recommend the 0, 1, 2, 3 plan.

Try it out for a few weekends. Let me know what you think.

The 300 Workout (Video Added)

2008-12-16T06:21:00.000-08:00

I love the movie 300. Absolutely love it. It's a brilliantly different kind of movie experience, and intense beyond belief.

Truly a man's movie.

If you haven't seen it (WTF?), I highly recommend you do so. In fact, at the time of this post, 300 is probably my third favorite movie of all time -- behind Gladiator and The Departed (also movies you MUST see).

Any way, I found this great article on the now famous 300 workout that really peaked my curiosity. One of these months I'll dedicate some time to building up to and taking the 300 test.

The workout gets its name from the total number of repetitions. But those 300 reps weren't done daily, as some media accounts report, Twight says. Rather, the 300 workout was the finale of months of training, a kind of graduation test, after actors had weight lifted and trained with tools such as medicine balls and Kettlebells (cast iron weights with handles).

It's daunting, and includes these weight-training moves:

* 25 pull-ups
* 50 deadlifts at 135 pounds
* 50 push-ups
* 50 box jumps with a 24-inch box
* 50 "floor wipers" (a core and shoulders exercise at 135 pounds)
* 50 "clean and press" at 36 pounds (a weight-lifting exercise)
* 25 more pull-ups -- for a total of 300 reps

There's no rest between movements and the score is based on total time, Twight says.

Behind-the-Scenes Work
But before that graduation test, Twight says, there were months of work, transforming the actors and stuntmen not just physically but mentally, he notes. "Zack [Snyder, the director,] wanted the Spartans to appear as though they had been fighting together since they were children," he says.

Continue reading...

That's motivating.

Anyone out there done the 300 Workout?

Oh, and no post about the movie 300 would be complete without a shot of the queen herself, Lena Headey.

Just thought I'd throw that out there.

Cheers.

UPDATE 12/17/2008: A buddy of mine at work sent me this video. Dude's almost 40 years old and did the 300 Workout in 24:50.

Just makes me want to do it more.

Fitness Boot Camp

2008-12-15T09:21:00.000-08:00

Late last week I accepted an offer to instruct a fitness boot camp at the local university. The university, a private Christian institution, offers active fitness classes such as pilates, martial arts, dance, etc., free of charge to students (well, nothing is free, I'm sure they're paying for it with tuition dollars).

Next semester, they want to add a fitness boot camp. I wish that sort of thing existed when I was in college.

Any way, a friend of mine instructs the pilates class there, and recommended me to the program coordinator. He contacted me last Thursday, and I accepted without hesitation.

Needless to say, I'm pretty stoked.

While I have yet to take a fitness boot camp class personally, I suppose going through actual Marine Corps boot camp and knowing a little something about personal fitness are all the credentials I need to instruct one.

My university course will be 5-weeks in length, from February 2 through March 6, taking place on Mondays, Wednesdays, and Fridays from 7-8AM. Ideally, I prefer the class to begin at 6AM. However, I have to remember that we're dealing with college students here. Heck, I'll be amazed if they just show up on a consistent basis.

I'll be spending a good chunk of time in January researching other programs, and building a 5-week course of my own. Of course a lot will depend on the students (i.e. fitness level, motivation, etc.), but I need to at least lay out the basics. I want to really challenge participants, as well as make it fun enough that they crave the next session. The premise of my course will be the same as others -- to keep students moving the entire time. But I'll try to lace the course with flare from my own background, without getting too militant, of course.

If you've ever taken a boot camp course, I'd be more than interested to hear about your experience -- specifically your most and least favorite exercises. Do you have any online resources I should take into consideration?

Even if you haven't taken a boot camp course, what exercises do you think I should incorporate?

Help me build a killer course!

Evaluating the Efficacy of Alternative Medicine

2008-12-13T10:07:00.000-08:00

Just came across this interesting article in Newsweek by Barbara Kantrowitz and Pat Wingert: The Truth About Alternative Medicine.

Is natural better? Apparently, a lot of women think so. A survey released today by the National Institutes of Health found that 42.8 percent of American women use some form of complementary or alternative medicine, compared to 33.5 percent of men. That's similar to the gender difference in use of conventional medicine, says Richard Nahin, of the National Center for Complementary and Alternative Medicine. The most popular alternative remedies were nonvitamin and nonmineral products such as fish oil, omega-3 and glucosamine. Use of mind-body therapies such as deep breathing, meditation and yoga has also climbed since the last such poll in 2002. The report, which uses data from the 2007 National Health Interview Survey, also provides even more specific clues about the most likely consumers of these treatments: 50-somethings who have graduate degrees, are relatively well off financially, live in the West and have quit smoking.

That's a pretty desirable demographic, and marketing for natural products and supplements often aims squarely at the common ailments and anxieties of women in that target group, especially hot flashes, memory problems and arthritis. But by the time they reach a certain age, women should have learned a few things—like being wary of claims for miracle cures.

Continue reading...

Much like the Dr. Sheldon Marks article on which I posted last week, I like these kinds of articles that sift through misconceptions and take a look at the data.

What Time of Day is Best to Workout?

2008-12-12T09:10:00.000-08:00

Admittedly, this question is more complex than it may first appear. The answer isn't as simple as morning, noon, or night.

Personally, I have experience with an exercise routine at each of these times. I've done the 6am gym sessions before work. I've done the lunch hour power sessions half way through my work day. I've done the after work grind as the day is coming to a close.

And as cliche as it may sound, my general rule of thumb is that the best time of day to exercise is the time that works the best for you.

Morning
I think it's safe to say that a majority of people who exercise consistently do so early in the day, as it is easier to form the exercise habit through morning exercise. Aside from this, morning workouts raise your heart rate and metabolism, which in turn allows your body to burn more calories earlier in the day.

However, body temperature is at its lowest 1-3 hours before awakening, making morning a time of naturally lower energy and blood flow. And what good does that do Mr. Construction if he has to be at the job site -- which is 30 minutes from his house -- at 6AM?

Noon
A mid-day routine can be a great way to utilize your lunch hour, as it helps regulate hunger, and helps you avoid break-time snacking. Plus, your body temperature and hormone levels are higher than first thing in the morning.

But what good does that do Mrs. Corporate if she's always getting roped into unexpected mid-day meetings, doesn't have a gym nearby, and wouldn't have time to stretch and warm-up even if she did?

Night
Some research suggests that 6pm is actually the best time of day to workout -- as it relates to hormone levels, body temperature, lung function, etc. Specifically, body temperature and hormone levels generally peak at 6pm, and we know exercising 3 hours before or after that peak will probably give you your best workout -- as it relates to endurance and muscle-building.

But what good does that do Mr. Entrepreneur who runs a side business at night -- complete with its own set of distractions -- after spending 8 hours at the office for his full-time job?

So again, I conclude that the best time is really the time that best works for you. Don't stress about it too much.

If working out in early in the morning allows you the time you need to get a solid workout and stick to a routine free from distraction, so be it.

If you can depend on a consistent lunch hour at work and have a gym nearby, why not?

If exercising at night fits your schedule, go for it.

The important thing is that you're making time for exercise on a consistent basis. The rest is just details.

If I had to send Santa my ideal Christmas wish list...

2008-12-08T08:05:00.001-08:00

In no particular order, it would look a little something like this:

1. Gucci by Gucci
2. Nose Devil by Cooperfish (preferably the 10'1'' GC1335)
3. Modern Eagle II by Paul Reed Smith Guitars (Charcoal)
4. Men's Health and GQ Magazine lifetime subscriptions
5. 6.4MP High-Definition Digital Camcorder by Samsung
6. Supermodel X Snowboard by Burton
7. XD Sub-compact by Springfield Armory (.40)
8. All-expenses-paid scuba diving vacation to the Galapagos Islands
9. 2009 V-Rod Muscle by Harley Davidson
10. Megan Fox

And yours would be... ?

The Daniel Craig 007 Workout: Day 5

2008-12-05T15:05:00.000-08:00

Today I finished the weekday portion of the Daniel Craig Workout.

Power Circuit
Reps: 10 of each exercise
Sets: 3

- Clean and Press
- Weighted Knee Raise
- Weighted Stepups
- Pull-up
- Triceps Dips
- Incline Pushup

And what a way to finish. My workout buddy ended up pulling out of the circuit right before the incline pushups -- to puke. Now that's the sign of a good circuit.

We pushed hard through the exercises, and even I was feeling quite gassed -- yet somehow energized -- at the end. It's all about finishing strong, gents.

This weekend... just a little light cardio both Saturday and Sunday. And that about does it for the Daniel Craig Workout.

You'll be pulling Bond girls in no time.

The Daniel Craig 007 Workout: Day 4

2008-12-05T10:35:00.000-08:00

Yesterday was day four of the Daniel Craig 007 Workout.

Shoulders and Arms
Reps: 10 of each exercise
Sets: 4

- Incline Biceps Curls
- Triceps Dips
- Lateral Raises
- Shoulder Press

Pretty simple day, if you're anything like me and work your arms and shoulders frequently. My legs, however, are definitely paying me back for day three.

I'll be honest, my legs are sore as hell. And doing my second pilates class that same night only exacerbated my painful recovery.

But it's all good. That's why I throw these random celebrity-type workouts into my routine. It's good to force yourself out of your zone every once and awhile. I'm more than reminded of how neglected my legs have been.

As for today... power circuit.

The Cologne Evolution

2008-12-04T12:05:00.000-08:00

Men should smell good. And I don't mean just good.

Men should smell reeeally good.

Aside from gym sessions, I think we should always strive to elicit double-takes from women solely based on our scent.

Work? Yup.

At home? Yup.

Weekends? Yup.

Out with friends? Of course.

Personally, I can think of two colognes that I have owned in the last ten or some odd years that have truly stood out among the rest in terms of double-takes and a bombardment of "excuse me, what cologne are you wearing?" encounters with the lady folk.

In college, it was Aqua Di Gio by Giorgio Armani. Since joining the professional world, it has been Polo Black by Ralph Lauren.

If you've ever smelled those two colognes, I think it's quite easy to realize my style. A bit sweeter and sportier -- as I've never been a rigid, or musty sort of guy.

But now my stock is running low, so I'm in search of the next great female-head-turning fragrance for dudes... and I think I just found it.

I was thumbing through the latest issue of Men's Health Magazine when I came across the advertisment for Gucci by Gucci.

Gentlemen, start your engines.

Gucci's latest spray-on sex appeal seems to be the natural progression in my cologne evolution. Still on the sweeter side, but even more refined than my trusty Polo Black.

The ad describes the cologne as such:

Gucci by Gucci Pour Homme combines classic masculine appeal with cool, contemporary elegance, and is inspired by the warmth and sensuality of incense.

I'm wondering... have you tried Gucci? If so, is it worth the cash?

Which colognes have you found to work the best?

What has been your cologne evolution?