Agnostic Journyman

Michael,

The drumbeat in the health community is constant: drink at least eight glasses of water a day. Funny thing is, I've read, nobody really knows what that dictum is based upon. In addition, some health experts say liquids contained in food such as fruit and vegetables should also count.

I drink a lot of water because on a daily basis I'm pretty active. It also helps to keep hunger pangs at bay, so my desire to snack is reduced. And I just feel better staying hydrated...seems like I have more energy.

But I think a gallon of water a day means not much more than a lot of trips to the commode!

Re: Bill Phillip's book and the photos. Doctored? Maybe so, maybe no. Apparently the program works for many...I personally don't follow his diet and exercise regimen to the letter, but have adapted some of his concepts and weaved them into my own routines and habits.

And I think that is what REALLY is the key to good fitness. Find some good sources on the matter and then glean what makes the most sense and seems to have the most data backing it up, and adapt it for your lifestyle.

From the Bill Phillips book it finally hit home my need to rep to failure on my sets during weight training. Sure, I've heard to do that from several other sources, but the way Phillips put it, something clicked in my brain. I altered my workout routine a little over a month ago and have seen some good gains in strength and definition.

But I don't really do the six meal a day thing. And I've shed thirty pounds in nine months. Not twelve weeks, but speedy weight loss isn't healthy, I understand. One to two pounds a week is what Dr. Ken Cooper (who wrote the "Aerobics" books and who I am employed by) recommends. He says a 500 calorie a day deficit should do that, split 50/50 between a decrease in caloric consumption and an increase in caloric expenditure (physical activity).
Other studies have shown that when we get our caloric intake isn't as significant to weight gain/loss as is how much we intake. And other studies indicate minimizing spikes in blood sugar levels through the day is good for the heart, etc. So I can see the rationale behind "grazing" or six small meals daily.

Whoever said health and fitness was an exact science, anyway?

brighid

Michael,

Having this nasty hormone imbalance I retain water light some sort of super absorbent sponge that leaches moisture out of any organic or inorganic object within a 10 mile radius and it’s worse at that time of the month. I can actually fluctuate in weight as much as 10 lbs when things are really bad! I am not sure if you can actually over hydrate yourself, but I would have to look it up. Also recommendations are very different for a sedentary, active and athletic individuals. A gallon of water a day is recommended for active people. Furthermore, I am asthmatic and have a higher rate of respiration then a nona-asthmatic and therefore expel more water through respiration … I simply have a 20 oz water bottle with me at all times and when I am not consistently drinking water at this level I bloat up. I don’t believe BFL recommends that much as part of their program, but it is what I have adapted to meet my personal needs. I drink even more when I am teaching aerobics regularly because of the volume of water I sweat out. My experience with Body for Life, having been in the fitness industry as a fitness instructor and personal trainer is that this program and the advice given is pretty sound. I have read the BFL book twice and get both Muscle Media and Energy regularly. The two most recent issues are excellent, especially for beginners and those looking for some new techniques or a way to up the intensity on a current workout routine. Well, some MIGHT think the photos are doctored but unless some sort of proof can be given I have found no reason to doubt the results. I would also say that unless they actually completed the 12 weeks they really can’t say if the program is or is not successful. Also, MOST people in that are pictured in the transformation photos are pretty normal looking people, not Arnold clones or something. I will be meeting some of the former champions this weekend and I’ll check it out for myself. I have helped people make these type of transformations in the past and experienced my own personal success. I’ll let you know how it all goes at the end of my 12 weeks. I am already seeing the results and my husband is making some pretty excellent gains. He has done this program before, actually before we met and has his before and after photos. I can tell you that the bod after was fantastic. He is still in good shape, without good muscle tone but I am afraid marriage has contributed some softness in his physique also.

There is A LOT of misinformation out there about proper nutrition, weight and aerobic training. Such as ONE particular myth that drives me absolutely insane – that women should only lift light-weights or else they will become bulky or masculine!! Or that cardio alone will reduce the fat on your ass! One of the things I like about MM and Energy is that they do a pretty good job about being up on the current research and I would say provide a pretty balanced view on most things. There isn’t a lot of fluff typically and the models used are obtainable examples of physical fitness.

You are right, part of getting and staying in shape is remaining consistent, but the human body tends to adapt to exercise and routine and those prior methods stop working. That’s why it’s Body for LIFE and not a diet.

Here is some info I found on hydration – <a href="http://btc.montana.edu/olympics/nutrition/eat02.html" target="_blank">http://btc.montana.edu/olympics/nutrition/eat02.html</a>

you will find the some recommendations by ACSM there: Proper hydration is extremely important to maintain optimal health … Finally, water effects athletic performance more than any other nutrient. The quality and quantity of the water you drink will have a dramatic effect on the outcome of your efforts.
<a href="http://www.femalemuscle.com/wilkins/hydration2.html" target="_blank">http://www.femalemuscle.com/wilkins/hydration2.html</a>

Some info from Texas Tech: <a href="http://www.mcneese.edu/sports/weight/hyrdration.htm" target="_blank">http://www.mcneese.edu/sports/weight/hyrdration.htm</a>

Water comprises about 60-70% of a person's body weight. Because muscle tissue is 70-75% water, the body weights of lean, muscular athletes may exceed 70% water. Check out the water distribution in this person's body. <a href="http://btc.montana.edu/olympics/nutrition/eat02.html" target="_blank">http://btc.montana.edu/olympics/nutrition/eat02.html</a>

Brighid

Dr Rick

Position of Dietitians of Canada, the American Dietetic Association, and the American College of Sports Medicine: Nutrition and Athletic Performance.

Can J Diet Pract Res 2000 Winter;61(4):176-192

"It is the position of Dietitians of Canada, the American Dietetic Association, and the American College of Sports Medicine that physical activity, athletic performance, and recovery from exercise are enhanced by optimal nutrition...During times of high physical activity, energy and macronutrient needs - especially carbohydrate and protein intake - must be met in order to maintain body weight, replenish glycogen stores, and provide adequate protein for building and repairing tissue. Fat intake should be adequate to provide essential fatty acids and fat-soluble vitamins, as well as to help provide adequate energy for weight maintenance. Overall, diets should provide moderate amounts of energy from fat (20-25% of energy); there appears to be no health or performance benefit to consuming a diet containing less than 15% of energy from fat. Body weight and composition can affect exercise performance, but should not be used as the sole criterion for sports performance; daily weigh-ins are discouraged...Athletes should be well hydrated before beginning exercise; they should also drink enough fluid during and after exercise to balance fluid losses. Consumption of sport drinks containing carbohydrates and electrolytes during exercise will provide fuel for the muscles, help maintain blood glucose levels and the thirst mechanism, and decrease the risk of dehydration or hyponatremia. Athletes will not need vitamin-and-mineral supplements if adequate energy to maintain body weight is consumed from a variety of foods. However, supplements may be required by athletes who restrict energy intake, have severe weight-loss practices, eliminate one or more food groups from their diet, or consume high-carbohydrate diets with low micronutrient density. Nutritional ergogenic aids should be used with caution, and only after careful evaluation of the product for safety, for efficacy, for potency, and to determine whether or not it is a banned or illegal substance."

The Other Michael

Hi Brighid,

Yes, it is that massive amount of testosterone coursing through women's bodies that makes them bulk up like that! I have a friend who swims in the Masters class (she and a group of similar-aged women did a relay swim of the English Channel a few years back) and I've heard her remark about how annoying it is when guys add muscle so easy. I pointed out that there ought to be some payback for all the trouble testosterone gets us into.

Thanks to everyone for the info/urls. I may stop by the bookstore and check out a copy of BfL. My problem is laziness, and it sounds like there may be enough structure (I like to organize, do charts, etc) in the exercise routines that I might be able to cajole myself into sticking with things long enough to get some benefit/instill the habit.

cheers,
Michael

Viti

Brighid or anyone else. What do you think of those resistance bands for training? I am thinking of buying them because you can carry them in a tote bag and use them anywhere (I want to be able to maximize my "sitting at my desk on the phone" time)

The Other Michael

LadyShea,

If you are in the States I'd be happy to send you some old motorcycle innertubes you could cut up and use for resistance bands.

Same thing, much cheaper.

Or you could go by your local bicycle shop or to
<a href="http://www.keepercorp.com/main.htm" target="_blank">this company</a> and purchase an assortment of bungee cords of various strength/lengths. Or buy bulk shock cord and make your own.

cheers,
Michael

[ July 10, 2002: Message edited by: The Other Michael ]</p>

brighid

Michael,

I cannot tell you how personally annoying it is to see men make gains much quicker then I have! I use to personal train at an almost exclusively male gym, got in there with the big boys and held my own. But I would see these skinny guys pack on the pounds (not through steroids) and just go uggggghhhh...

I like the structure of BFL. It's clear, concise and easy to follow. I am a bit lazy myself, but I find BFL to be motivating and that is what I need. Also, my husband is doing it and two other people at his work so we have sort of formed a club, in conjunction with the existing support group in our area. I don't usually eat 6 meals a day. I eat 5 - but I am also up at about 4:30 am every day. The days that we sleep in - like Saturday or Sunday I probably eat 4.

Check out <a href="http://www.bodyforlife.com" target="_blank">http://www.bodyforlife.com</a> Also, check out a local community and see what results people are making that don't win. There are pretty impressive and only a few, with the help of some good genetics will make it as Champions.

Brighid

brighid

Lady Shea –

Resistance band training is great. I do it about 2-3 times a week in conjunction with my step classes. They are convenient and don’t take up too much space and they are easy to bring with while traveling and you can get a really good workout with them. Just be careful to anchor them well. I’ve snapped myself in the face once – OUCH!

I was out of town I went to the IDEA Fitness Conference and got to attend some really interesting lectures from the industries top fitness experts, doctors and researchers. It was also what motivated me to really dedicate myself and stop playing lip service to my fitness goals. I’ve lost 1% body fat this week alone Although I am weighing myself once a week I am trying to ignore the scale and pay more attention to my body fat percentage.

When I complete my 12 weeks I will post my pics. Right now I wouldn’t dare post my bikini shot without something to balance it out – oooohhhhh … that was a revelation! I may or may not be in Championship form at the end of 12, but I will be in better shape and I already feel so much better and hey any body fat loss is good in my book right now.

Brighid

The Other Michael

Hi Brighid and Agnostic Journeyman,

I found this site <a href="http://www.hussman.org/fitness/index.htm" target="_blank">Hussman.org</a>

to have a lot of what appears to be well-done info oriented towards the BfL program.

And at <a href="http://www.mrmoms.org" target="_blank">Mr. Moms</a> the site owner has a pretty extensive set of articles on his motivations for going on the 12 week challenge and ongoing documentation of how he fared.

I was in Borders last night and they had a bunch of the BfL books up front, but at well over $20 they weren't giving them away. I think I'll use that as an excuse to drop by a used book store!

A friend of mine (Bob is in his mid-50s) who seems to have paid a lot of attention to fitness in the years that I've known him (as well as being a very thorough analytical thinker) recommended I look at the Total Gym Pro if I was thinking about getting some sort of machine. He used that in his recovery from a bad motorcycle racing accident that resulted in some serious damage to one leg.

I've already got a partial set of free weights that a friend gave me - if I can dig them out of the garage. Since I've had occasional bouts with lower/mid back muscle spasms over the years I'm a bit leary of trying to do squats and some other free weight exercises that might lead to a back strain, and I was thinking that a machine like the TGP might be a worthwhile purchase (Bob says he's found them at Costco for $110). Do you have any thoughts on this?

I'll be sure to check out the BfL site soon - so far I/ve been more interested in finding out what others had to say about it.

cheers,
Michael

[ July 11, 2002: Message edited by: The Other Michael ]</p>

brighid

Thanks for the Hussman site!! I will have to read through it when I get some time.

We both REALLY like Power Blocs! We have a set at home and they take up such little space and can be adjusted in 3lb increments … for those of us who can’t handle bigger weight jumps with certain muscle groups. We got our pair off of Ebay, but if you go to <a href="http://www.powerblocks.com" target="_blank">http://www.powerblocks.com</a> you can get some more info on it and they are priced at about $119.00. The TGP is about $180-200 and I think you could get as good a workout with a set of power blocks and an adjustable bench for about the same price or less.
On TGP – it seems some have been recalled, so you may want to check that out before purchasing anything: <a href="http://www.aafes.com/pa/news/02news/02-067.htmv" target="_blank">http://www.aafes.com/pa/news/02news/02-067.htmv</a> It you have a place like Fitness Warehouse or another type of store that sells fitness equipment I would recommend going in and testing a few different pieces out to see what best suits your needs. I don’t have any personal experience with TGP, so I can’t really make a recommendation on it.

Ah – low back pain, something we all suffer from time to time. At the IDEA conference I attended a lecture by …. Oh, can’t remember his name right now … about specific injuries in athletes. The jist of it was about the importance of having balance within our body, specifically core type muscles. If you work on developing equal strength in the supporting muscles you will likely correct some of the problems that lead to low back pain. Stretching properly is also very helpful, but if you are under the care of a doctor OF COURSE consult him/her 1st before beginning any exercise program.

You are correct to stay away from squats right now if you have a bad back, or even stiff legged dead lifts but if you were interested in strengthening those muscles I would recommend Pilates and/or Yoga. I took an excellent Yoga session at the conference as well and I never knew how important the pelvic floor was to balance and strength – until I learned how to “activate” it – or actually hold it in while I was doing everything. OH my goodness – talk about increasing the difficulty of my workout – yow! The men and women who were part of the demonstration had the most enviable posture. NO low back pain that group!

There are some good yoga videos out there that aren’t terribly new agey! Yoga really is a great total body workout! Rodney Yee has a decent series of videos, especially for beginners. We have a Brian Kest Series and even though they say they are for beginners they AREN’T! I really like his workout because it is very challenging but he talks entirely TOO much but there is definitely some eye candy in that series for both men and women. Someday I will be as flexible as those yoga aficionados.

I also really like Kripalu Yoga. We have a partner’s tape that is absolutely excellent. It’s a great workout although you don’t feel like you are working out and by the end your muscles are so warm and stretched … ah it feels so good! You can check out Amazon for any of those.

If the BFL book is too much of an investment right now (although it is worth the $$ in my opinion) pick up this months Muscle Media. It’s a really great issue and you will get a lot of the information you are looking for without the price tag. Just make sure to hold your abs in tight, without arching your back during exercise, attempting to keep your head and neck in neutral alignment and do all your movements slowly and with control. If you can’t lift a weight with slow and controlled movements it is TOO heavy. You should drop the weight because there is nothing more important then proper form – except perhaps remembering to breathe properly.

B