- Titan's Gym owner Geoff DelGrosso, CSCS, ACE Certified Personal Trainer, numbers among his clientele many health care professionals and athletes throughout Lake County.
- Niki DelGrosso is a Registered Dietitian, Clinical Exercise Specialist, and WNBF professional bodybuilder who specializes in diabetes and renal counseling, sports nutrition, and weight training. (You can see Niki's nutrition savvy and love for healthy food that tastes great in every line of the Titan Up Café menu.)
Send your questions to Geoff at cscsgeoff@aol.com, and to Niki at nikidelgrosso@yahoo.com. Niki and Geoff will answer them in a future newsletter.
Staying Lean
Shin Splints
Abdominals
Muscle Soreness
Weight Loss
Dealing with Childhood Obesity
Q. For Niki: How do you get so lean?
A. Heavy lifting!
Heavy lifting, six days a week, is what keeps me lean. Forget the high-reps, low-weight. Combine the lifting with 1 gram protein and 0.5 g. carb per pound of body weight. And for supplements, I use arginine, creatine, glutamine, and whey and soy proteins.Q. I've been running without problems for six months. Why am I now getting shin splints?
A. Shin splints can be caused by several things.
Perhaps the most common cause is tightness or weakness in the muscles on the front side of your lower leg (along your shin). To counteract this, try some daily stretching and basic strengthening of these muscles for the next two to three weeks and see if there is any improvement. I would also taper down your running volume during this time to allow some improvements to occur.
Stretching these muscles is simple:
- Remove your shoes.
- Kneel with your toes pointing away from your body.
- Slowly lean backward until you feel the stretch in the shin area.
- Hold this stretch for 30 seconds.
- Relax and repeat the stretch two to four times.
Perform this stretch once or twice a day for two to three weeks. I would also suggest performing this stretch before each run.
To strengthen these muscles:
- Anchor some elastic tubing to a fixed object.
- Sit on the floor, facing the tubing with your legs extended.
- Wrap the tubing around your foot.
- With the tubing secure around your foot, slowly flex your ankle, pulling your toes towards your body.
Perform one to two sets of eight to twelve repetitions per foot, alternating the exercise between your feet to allow for muscle recovery.
Other techniques to relieve the discomfort of shin splints include:
- Cold down-stretching of these muscles
- Icing the shin areas for ten to fifteen minutes after your run
- Post-exercise stretching
If these techniques don’t result in any improvement, I would encourage you to consult your personal physician or a podiatrist (foot specialist) for evaluation and recommendations regarding your running shoes and running mechanics.
Q. Why is it important to train my abs?
A. For some, the appearance of a toned midsection may be motivation enough, but a strong midsection serves a much higher purpose than just being easy on the eyes (although that doesn’t hurt). Strengthening the abdominals is essential for maintaining good posture, alleviating lower back pain, preventing injuries, and improving performance in other athletic pursuits.
Q. Are there exercises that specifically target the lower abdominals?
A. Although we might wish it were otherwise, there aren't. Despite the common misconception among many fitness professionals and exercise enthusiasts, tests indicate that the upper and lower rectus abdominis act as a continuous sheath — one large muscle group.
Electromyographic (EMG) activity recorded during the performance of various abdominal exercises (e.g., crunches, reverse curls, leg lifts) shows that subjects generally appear unable to differentially recruit the "upper" and "lower" abdominal muscles. In other words, we can't trigger a contraction in one specific area (upper or lower) of the abs.
Why then do certain exercises sometimes feel like they work your lower abdominal region? During certain abdominal exercises (e.g., leg lifts or other hip flexor exercises), subjects experience localized muscle fatigue and discomfort in the lower abdominal region. This situation occurs because the primary muscle used in hip flexion, the iliopsoas, originates deep below the lower portion of the rectus abdominis.
The key point to keep in mind is that the phenomenon of local muscle fatigue and discomfort should not be misinterpreted as specific recruitment of lower abdominal muscles.
Q. Should I train my abdominals every day?
A. For many of us, the midsection is often the center of attention (no pun intended). Your workouts, however, should treat your abdominal muscles just like any other muscle group. And this means you shouldn't train them every day. Your abs, just like your other muscle groups, need recovery time between workouts.
Q. How many repetitions should I perform?
A. As with any resistance training exercise, you ideally want the last few repetitions to be difficult to complete. When performed correctly, 10 to 25 reps for one to three sets of abdominal exercises provide a more than adequate training stimulus. If you can perform more than 25 reps, you are most likely performing the repetitions too rapidly or with improper form.
Q. How can I make abdominal exercises more challenging?
A. Use added resistance, move more slowly, or perform the exercises on a slant board or exercise ball so that your head is at a lower elevation than your legs — any of these will increase the challenge and intensity of your abdominal exercises.
Q. If my muscles are sore from previous workouts, is it safe to exercise them?
The answer to this question depends on the severity of muscle soreness, which can range from slight tenderness to debilitating pain.
Delayed onset muscle soreness (DOMS) happens one to two days after exercise. The most likely cause of DOMS is microscopic muscle tears or a breakdown in muscle tissue that occurs during a workout. Introducing new activities or suddenly increasing the intensity can cause DOMS.
These microtears are part of the muscle-building process — as your body repairs them, it builds new muscle. A good way to encourage muscle growth is to consume a protein shake within thirty minutes post-workout.
During periods of severe muscle soreness, you'll find that you have impaired coordination, less shock absorption, and a shortened range of motion. If you exercise while very sore you are likely to alter your body mechanics, putting more stress on ligaments and tendons and therefore increasing your risk of injury.
Overreaching — training intensely without rest — leads to overtraining and a decline in athletic performance. It takes several weeks to months for this condition to occur, but watch for any of the following conditions, and take a few days to a few weeks off if you observe any of them:
- Increased resting heart rate
- Depression or mood disturbances
- Increased incidence of colds and flu
- Overuse injuries
- Muscle and joint soreness
- Fatigue
- Insomnia
- Decreased appetite
- Plateau or worsened performance that doesn't improve with rest or reduced training
Whether you're dealing with DOMS or overreaching, you need to rest to allow your body to recover and to seek help from a medical professional if the pain continues.
If you're only slightly sore, exercise can bring relief, although only temporarily. Take it easy by doing light resistance exercise (such as core stabilization exercises) or by doing low intensity cardio (such as walking). Better yet, exercise muscles other than the ones that are sore.
Training programs should be designed to allow muscle recovery, which usually takes forty-eight to seventy-two hours, depending on the type and intensity of training. People who lift weights every day should split their routines so they can work different muscle groups on different days. Large muscle groups like the quadriceps and hamstrings should be given the greater length of time to recover (seventy-two hours) while smaller muscles, especially the postural muscles of the core, are built for endurance and therefore can be exercised more frequently, such as every forty-eight hours.
Remember that muscles don't grow during a workout, only during rest periods following exercise. The complete cycle — stimulus, breakdown, followed by fast-absorbing protein (like whey protein) within fifteen to twenty minutes — is the optimal way to build muscle and lose fat. If you don't allow your body to recover, you won't see the benefits of your workouts.
Q. How many calories should I eat, and how often should I exercise, for optimal weight loss?
A. This question calls for some calculation, first to determine how many calories you need to maintain your current weight, and then to decide how to decrease your caloric intake and/or increase your caloric expenditure.
Begin by calculating the number of calories you need to consume in order to maintain your current weight. This will vary based on your gender, age, weight, height, and activity level.
One of the simplest ways to calculate this — and, according to a study published in May 2005 in the Journal of the American Dietetic Association, the most accurate way — begins by using the Mifflin-St Jeor equation to calculate your resting metabolic rate (RMR).
Plug your numbers into one of the following RMR formulas:
- For men:
RMR = (9.99 x weight in kg) + (6.25 x height in cm) – (4.92 x age in years) + 5 - For women:
RMR = (9.99 x weight in kg) + (6.25 x height in cm) – (4.92 x age in years) – 161
(Convert pounds to kilograms by dividing by 2.2. Convert inches to centimeters by multiplying by 2.545.)
If you are moderately active, consuming calories equal to roughly 1.5 to 1.7 times your calculated RMR will allow you to maintain your current weight.
Let's apply the formula to a moderately active 40-year-old woman who weighs 135 pounds and is 5 feet, 6 inches tall:
- RMR = (9.99 x 135/2.2) + (6.25 x 66 x 2.545) – (4.92 x 40) – 161
- RMR = 613 + 1050 – 197 – 161
- RMR = 1302
This woman's daily caloric requirements would thus be:
- 1302 x 1.5 = 1953 (lower limit)
- 1302 x 1.7 = 2213 (upper limit)
Next, calculate the number of calories you need to consume in order to lose weight.
In order to lose one pound, you need to create a 3,500-calorie deficit. This can come either from decreasing caloric intake or increasing caloric expenditure (exercise), or — ideally — both.
For example, if you want to lose a pound per week, try cutting out about 500 calories per day through both diet and exercise. This could mean running 2 miles (about a 200-calorie expenditure) and skipping dessert (which generally packs around 300 calories).
But remember: losing weight is not the hard part. THE HARD PART IS KEEPING IT OFF! It is well established that people who are most successful at maintaining weight loss are people who engage in regular physical activity.
Exercise is key!!!!
The USDA 2005 Dietary Guidelines suggest that adults aiming to maintain weight loss should engage in 60–90 minutes of moderate physical activity most days of the week. This may sound overwhelming, especially if you're completely sedentary, but keep in mind that you can gradually build up to this goal by starting with 15–30 minute bouts of enjoyable activity.
Dealing with Childhood Obesity
Q. What do I do if my Child is obese?
A. As health professionals do a better job diagnosing childhood obesity, more children and their families find themselves in the uncomfortable position of trying to figure out what to do next. Strategies that may — more often, may not — work for adults don’t do the job for kids. (Would your eight-year-old be eager to run on a treadmill for forty-five minutes a day?)
What should you do when you realize that your child is obese?
First, take a look at your child's current nutrition and physical activity. Remember, for kids the goal is not necessarily weight loss, but rather decreased body mass index (BMI, weight in kg/ht in meters squared) (children “growing into” their weight) and, ideally, a lifelong interest in physical activity.
Nutrition Changes
The American Academy of Pediatrics offers the following nutrition recommendations:
- As frequently as possible, eat meals together at home as a family. Restaurant and fast food offerings often are loaded with hidden calories. And when you prepare the food at home, you can control the nutritional content of the meal.
- Limit consumption of 100% fruit juice to four ounces per day, and minimize consumption of sweetened beverages and energy-dense foods, i.e., foods with high in calories and low in nutrients.
- Control portions.
- Promote regularly eating a healthy, balanced breakfast.
- Encourage daily consumption of a variety of fruits and vegetables.
- Limit “screen time” (television, video games, non-educational online activities) to a total of less than two hours per day.
Physical Activity Recommendations
The most important predictor of whether a child sticks with a physical activity program is whether that program is fun. While adults might be willing to slave through the drudgery of what they consider a boring workout, kids will not. When helping your child become more active, keep in mind:
- All physical activity counts — physical education classes, walking to school, riding a bike, recreational activities, sports, chores, or playing on the playground.
Substitute a few of these activities for some of the sedentary time — watching television, playing video games, talking on the phone — and children can begin to improve their physical health and feel more energetic and self-assured.
- Exercise does not have to be done all at once.
Kids tend to enjoy games and non-sustained activities, but they become easily bored with the monotony of treadmills and Stairmasters that adults successfully endure.
- Consider weight training.
While there is no research proving that weight training is effective in treating childhood overweight, it DOES have the potential to improve cardiorespiratory fitness, body composition, cholesterol and triglyceride levels, bone-mineral density, motor-performance skills, and some psychological measures.
If you choose to incorporate resistance training, consider consulting a local fitness professional to help you get started safely.
- Pay close attention to the types of activities your child enjoys, and help establish a regular routine for those types of activities in a fun and inspiring setting.
Keeping the Weight Off
It's as true for children as for adults: once the weight's lost, maintenance is the challenge. Help the kids stay on track:
- Make changes at the family level.
Few kids can be successful without family support. Be active together as a family. Plan to give your kids your support, both verbally (e.g., encouragement) and instrumentally (e.g., transportation to physical activities).
- Empower older children and teens to become independent healthy eaters and exercisers.
Teach them to make good choices: arm them with the knowledge and skills for good nutrition and appropriate exercise programs.
- Lighten up.
Making healthy choices is a way of life, but it doesn’t have to be a CHORE! Create a healthy home environment — try to avoid mealtime battles, nagging, and coercive techniques. With good planning, everything can fit in moderation.
