Fat O'Clock

Dear Trainer Mark,

Does eating after a certain time cause weight gain? Sometimes I work late, have social obligations, etc and can't eat 'til well after 8pm.

Ate O'Clock

Dear AO,

It doesn't matter what time of day you eat; it's how much you eat during the whole day and how much exercise you do that makes you gain or lose weight...no matter when you eat your meals, your body will store extra calories as FAT! So, if you come home after 8pm, you should still eat dinner. Just choose smart: aim for a meal of protein and vegetables rather than one that is laden with carbohydrates.

...and if, like me, you crave bedtime snacks, make sure you think about what you've already eaten that day and build your snack around that. Moreover, try not to snack while doing other things like watching television, playing video games, or using the computer...being pre-occupied with watching Glee or kicking digital ass makes it too easy to overeat. For ideas on late snacking ch-ch-check out my previous entry:

http://markarmstrongfitness.blogspot.com/2009/04/midnight-monster-first-grab-then-guilt.html

Hope this helps!

Rock on,

Trainer Mark

Keep 'Em Tucked - Tip for Bench Press

Dear Trainer Mark,

When doing bench press: should my elbows be tucked closer to my body or flared out?

Captain Peacock

Dear CP,

Keep 'em tucked - while flaring your elbows out DOES isolate the chest better, it also limits the weight you can press AND puts you at risk for injury. When you broaden you elbows out, you lengthen the distance between your upper arm and your shoulder blade, resulting in shoulder problems that are suffered by gym bunnies all over the world...so unless you're actually trying to injure yourself, keep your elbows snug to your body...even more so, you will start lifting heavier and seeing the results you want: WERQ!

Rock on,

Trainer Mark

Sweat It Out

Dear Trainer Mark,

I hate cardio - how necessary is it to my workouts?

Hater

Dear Hater,

Please don't hate!

And please, do your cardio. Hate (haha) to break it to you, but cardio is a crucial...so suck it up and sweat it out!

Studies show that just two cardio sessions a week can improve heart health; and, fortunately, if you're like most of my readers and are looking to gain size and strength, two is all you will need. The good news doesn't stop there...

You should say farewell to your tedious 60-minute bouts of aimless wandering on the cross-trainer...ever notice how it's the people who are a slave to these stewpid machines that seem like they need the gym the most?  It's because they're approaching cardio in the wrong way.

Instead, do it right and see the results you want, in half the time:

http://markarmstrongfitness.blogspot.com/2009/04/onintervals.html

Rock on, 

Trainer Mark

Squats VS Lunges

Dear Trainer Mark,

If squats and lunges work the same muscles, do I really need to do both exercises?

Possibly Lazy

Dear Possibly Lazy,

Think back to the last time you performed an awesome set of squats and a gorgeous set of lunges; ok, now: think of the weights you were able to load for that awesome set of squats compared to that for that gorgeous set of lunges.

Be careful of the lightbulb above your head.

...and, in one little sentence, I think I've answered your question. 

But for a fully rounded - (rounded-like-your-butt) - rational, here is why: since both feet are planted firmly on the floor for squats, they allow you to lift heavier weights, thus bestowing you with greater strength and  - (MMMMMM) - size. Meanwhile, lunges are a more unstable exercise and require the glutes to work especially hard to decelerate your body as you sink down.

Sure, doing squats AND lunges in the SAME workout is most definitely brutal...but it also blasts enough testosterone to see you through a 2nd puberty. The best advice I can give is to do the squats first, followed by the lunges.

(Actually, I can also suggest that you start off with a 3 week training program of just squats, 3 sets of 6-8 reps, followed by another 3 week program where you do just lunges, again 3 sets of 6-8 reps. Once you've mastered this part of your muscle-verse, combine the two and feel the burn...aim high! I always love it when I require handrail assistance up a flight of stairs).

Go hard or go home,

Trainer Mark

Isometrics = Buildometrics

Dear Trainer Mark,

What is your opinion on isometrics?

Stuck

Dear Stuck,

First off, let me explain to those who don't know what an isometric exercise is. The concept of isometrics involves holding/pausing a weight - (which could be your own body weight) - such that the length of the contracted muscle does not change...it is neither in concentric (ie positive) motion nor eccentric (ie negative) motion. For instance, in a bicep curl, you would hold at the halfway point of your curl, with your forearm parallel to the floor and perpendicular to your bicep; in a leg extension, you would pause as your legs as extended straight in front of you.

...and so, to answer your question: I like isometrics. Incorporating them into your training IS a great, yet simple, way to help build muscle. since extending the time your muscle is under tension promotes growth. 

Try this: once you've finished your last set of bicep curls, take a lighter weight and hold in the said-position for 40-60 seconds. If you cannot maintain for 40, the weight is too heavy; if you can maintain for 60, the weight is too light.

Happy Holding,

Trainer Mark

Gimme a V! Help for Mastering Pullups

Dear Trainer Mark,

I know that pullups are the ultimate back exercise, helping to create that much sought-after V-shape. Unfortunately, I can't seem to make it past the 2nd rep - and attempting the 3rd is a huge embarrassment.

Lower-Case-V

Dear Wee-V,

Ah, yes! There is nothing like gawking at the back half of a man, whose tiny little waist is accentuated by the flares of latissimus dorsi that build into the beautiful wings of a V...

To achieve this supreme figure of god-like proportions is incredibly difficult and certainly is not sculpted overnight, so remove your cloak of shame. Try a couple of variations to the traditional pullup, methodically building your way to the ultimate V.

Start by using the easier neutral-grip (ie palms facing each other); by calling upon forearm/biceps re-enforcements, you will be able to lift your own body weight with more ease. As your back becomes stronger, progress to the underhand grip (ie palms facing you). You will still be receiving assistance from your biceps, but in short order you will be switching to your final destination: the overhand grip pullup.

As well, don't be embarrassed over your 2-rep max; instead, of focusing on a lot of reps, focus on a lot of sets. Using the variations just mentioned, use the following as a guideline:

Week 1: 6 sets of 2 reps, twice a week

Week 2: 5 sets of 3 reps, twice a week

Week 3: 4 sets of 4 reps, twice a week

Week 4: 3 sets of 6-8 reps, twice a week

Remember, this is simply a guideline - play with the variations and master these; however, if you are still struggling with the overhand grip pullup, continue with the variations, but add a weight belt and build strength accordingly.

Happy V-ing,

Trainer Mark

The Hunch-Back of Chelsea

Dear Trainer Mark,

I've become one of those people who have clearly over-trained the front and under-trained the back: my chest is in fine form, but I've noticed a rounding of my shoulders...HELP!

Grovel, grovel,

The Hunch-Back of Chelsea

Dear Hunch-Back,

Despair not: you are not alone, sharing company with so many other gym bunnies. While it's only logical to think that people would distribute their gym time evenly amongst all body parts, we do not - we go for what we see in the mirror: arms and chest. Therefore, most - ahem - 'fit' gym bunnies eventually appear to have sticks for legs and a lovely manly lump on their back (a result of overtrained chest, pulling the undertrained back/shoulder muscles forward).

One key exercise to rectifying the slumped posture phenomenon is the inverted row, which uses your own body weight. In addition to being a great muscle builder, inverted rows are great because they focus on the oft-neglected upper back and shoulder area - the muscles that directly oppose those used in the bench press. Here's how you do it:

http://www.youtube.com/watch?v=vfTTDsBwLkk

At a smith machine, grab the bar with an overhand grip and place your heals on the floor,with your legs straight. Pulling your chest toward the bar - (to count as a rep, they must touch) - pause for a beat and then lower yourself 'til your arms are straight. If you can't do 10 perfect rows, you likely have an imbalance between your front and your back. Fix this by performing 2 sets of inverted rows for every 1 set of any chest exercise that you do. 

Stand tall, Quasimodo.

Trainer Mark

Protein Pump

Dear Trainer Mark,

Do protein supplements really work? I want to get big and beefy - what's a (wanna be) muscle boy to do?

Dazed and Confused

Dear Dazed,

Mmmm...big and beefy - two of my favorite words.

Without a single doubt, protein supplements (ie shakes) are an essential part of any gym bunny's diet. Before I go into further detail about the protein shake specifics, let's have a little nutrition lesson on what exactly protein is and why you need it:

Proteins are long-chains of amino acids, linked together. They serve to provide structure (fingernails, ligaments, hair), aid in digestion and play an important role in our ability to see. However, perhaps protein's most important function is to build up, keep up and replaces the tissues in our bodies - tissues, meaning organs and MUSCLES. If you do not consume enough protein, your muscle growth will...slow...to...a...crawl...

Clearly, then, we need protein in our diet.

Accordingly, we must ask how much protein is necessary to help the body repair and grow its muscle.

Results from studies on protein requirements vary greatly, stating that any where from 0.7 grams to 2.0 grams of protein per pound of body weight is required (ie for a 200 lbs man, 140 grams - 400 grams!). This is a substantial difference, so I recommend experimenting with yourself, learning about your body. Personally speaking, I know that 140 grams is not nearly enough and 400 grams makes me ill, and through the power of deduction I have discovered that 280 grams is perfect for me. So, start off low, see how you feel and what your results are and build, or maintain, accordingly.

I try to have protein with every meal and snack - whether it be in the form of a shake or solid food.

A typical day might look like:

Breakfast - oatmeal mixed with vanilla protein powder + egg whites 

Mid-morning snack - apple + organic peanut butter 

Lunch - chicken breast, veggies + brown rice

Mid-afternoon snack - nuts or fruit or peanut butter or protein bar or cottage cheese

POST-WORKOUT SHAKE WITHIN 30 MINUTES  (whey protein + water + banana + berries + glutamine)

Dinner - lean beef or chicken, legumes, veggies

Evening snack - protein shake (whey protein + water)

Notice the emphasis on POST-WORKOUT SHAKE. If you are in the gym for the purpose of creating a toned, muscular body, the most vital time to consume protein is after a hard workout. This is when your body most needs protein and getting it to your muscles should be your top priority. If the nutrients are not there, you will not re-build the muscle as effectively as you could be and you may as well have spent the hour playing Wii. Simple carbohydrates (ie fruits) are also an essential part of this post-workout shake, since the energy will act as a catalyst for repair. An increase in insulin levels will ensure that the fast-acting carbs are taken immediately from the blood stream and directed into the muscle cells. Finally, I suggest adding glutamine to your shake as this hurries the recovery process and your body won't need as long to rest before you hit the gym again.

I highly recommend making your own protein shake with MYOPLEX, MUSCLE MILK LITE or EAS 100% WHEY, as store bought, pre-packaged ones could have a higher-than-desirable fat content...as well, be weary of protein bars (aka glorified candy bars) as they often contain too much sugar and fat to be considered "good for you"...WTF are they doing in the health food aisle?!?!

Hope this clears your confusion and helps to leave your wanna-be muscle boy status behind...

Trainer Mark

Legs + Ass = LASS

Dear Trainer Mark,

It seems to me that there is a pocket of fat at the top of my legs and the bottom of my ass (ie my LASS) that just never goes away. What do you suggest for a clearer definition between the two? 

Lipo-free,

Lass

Dear Lass,

Thank you for a super - and timely - question. In a previous article, I just wrote how compound exercises are generally preferred over isolation exercises; however, to help combat the onset of a nondiscriminatory LASS zone, isolation exercises are the perfect remedy. Specifically targeting the gluteus maximus (ie your ass) and biceps femoris (ie your hamstrings) is critical - and the solution to your impASSe. 

By incorporating these exercises bi-weekly into your regular routine - (which should already include squats and lunges!) - you will begin to notice the other kind of lift and separate that creates a welcomed distraction.

Supine Hip Extension/Leg Curl on Swiss Ball 

- lying on your back. place your heels, ankles and calves on a stability ball, keeping your legs straight and together, arms relaxed by the

sides of your body

- engaging your abs, push down through your heels and lift your hips and lower torso off the floor, such that the weight of your body is            

placed in your shoulders and upper back, creating a straight line from your shoulders to your heels

- maintaining this position, bend your knees, rolling the ball toward your hips, contracting your glutes at the top of the motion

- straighten your legs back out, but do not drop your hips back to the floor, maintaining a straight back the whole length of the exercise

- perform 3 sets of 15-20 reps

Hamstring Lift with Swiss Ball

- kneeling on all fours, with your knees below your hips and your elbows below your shoulders and forearms flat on the floor, place a Swiss Ball behind the right knee and hold it in place by pressing your right heel against the ball

- engaging your core to create a straight line from your head to your hips, contract your glutes as you lift your right knee of the floor to hip height, all the while keeping your hips square to the floor

- lower your knee back to starting position

- perform 3 sets of 15-20 reps for each side

In addition, your 30-45 minute cardio workouts should be conducted on a machine that is glute-centric. My preferred method would be a power walk on a treadmill with an incline of at least 10. Stairclimbers are highly effective, as well, provided you do not lean into the handles, thereby pushing your weight onto the machine.

Here's to a rear raising experience!

Trainer Mark

Briskly We Walk Along

Dear Trainer Mark, 

Is walking briskly for 30 minutes good enough for aerobic exercise?

Cardio-phobic

Dear Cardio-phobic,

It is common knowledge in the fitness community that one can achieve a decent level of health through 30 minute bouts of moderate intensity exercise, five times a week. 

But what, exactly, is considered "moderate intensity?" According to researchers at San Diego State University, people who walk at a pace of 100 steps per minute are performing at a moderately intense level.

Not too hard: a nice little walk to the office in the morning and voila! you have completed your cardio workout for the day. Sounds good, doesn't it - almost too good to be true? 

Well, it is!

Unfortunately, it does not take long for your body to grow accustomed to this level of fitness and several factors must be altered in order for the continued benefits of becoming more fit. Within a few weeks you will have to increase your pace, increase your incline (or find more challenging terrain if you walk outside) or increase your weight (by means of a weighted vest, as opposed to gaining some!).  The initial 30-minute brisk walk is a great starting point for someone new to fitness who is aiming to achieve the minimum standards; but, it is just that: a starting point...and minimum standards - will you really settle for minimum?

There is no easy way out in fitness - it's a constant battle of inspiration and perspiration, a challenge to yourself to up the ante and stride further from whence you came! 

(I love that I used WHENCE)

Rock on,

Trainer Mark

I Like Big Butts and I Cannot Lie

Dear Trainer Mark,

What are the best exercises for building up a huge butt from a non-existent one?

Whitey-Flat-Ass

Dear WFA, 

I think you know the answer to this one - but just need to hear it re-iterated, typed by the hands of a fitness professional. 

The exercises below are suggested under the assumption that you are already active in a gym and are familiar with them. If you're not sure how to safely and effectively perform the exercises listed below, make sure to ask a trainer at your gym.

THE BASICS - ADDING SIZE

1. Deadlifts - a deadlift is to your glutes as a chest press is to your pecs. If you want to build your posterior, you must not compromise your workout by excluding this exercise. For variation, alternate with the stiff legged deadlift.

2. Squats - the traditional type or the front-squat, both carry the same benefit of working your lower-body muscles as hard as they can be worked. While the front squat allows for a fuller range of motion and puts less compressive force on your spine, the traditional squat allows you to push heavier weights.

3. Step-ups - the higher the box (at least 12") the more effective this exercise, just be sure that your posture remains in check and that all the work is being performed by the front foot that pushes off the box.

4. Lunges - front lunges, reverse lunges, side lunges: as long as you're implementing some sort of lunge into your workouts, your butt will reap bountiful rewards.

THE BASICS - CREATING SHAPE

1. Supine Hip Extension/Leg Curl - it is pretty well impossible to target your glutes much more directly than with the supine hip extension/leg curl*

2. Reverse Hyperextension - a big word for a small, but oh-so effective exercise. Lying face down on a flat bench with your lower torso hanging off the end, leave your legs straight behind you with your feet almost touching the floor. Holding onto the sides of the bench, lift your feet slowly upward until they are just short of parallel to the ground. Squeeze your glutes before returning your legs to the start position.

3. Hip Abduction - lying, standing or kneeling, they're all good!

Remember, your legs are half of your body and your glutes are your body's biggest muscle group - does it make sense to train them just once a week? Of course not...they deserve more attention than you're probably giving them!

Rock on,

Trainer Mark

* An uncommon, but incredibly effective, glute exercise. I've included a link - www.youtube.com/watch?v=Nzezx7aOv0w - demonstrating proper technique - make sure to take note of the two separate motions: first, the elevation of the hips, thus creating a straight line from feet to knees to shoulders and second, the bending of the knee, such that the straight line is now from the knees to the shoulders. At the top of the motion, feel the squeeze in your glutes and hamstrings before you lower your hips back to the floor.

The Midnight Monster: First the Grab, then the GUILT

Dear Trainer Mark,

#1 question always on my mind: how do I stop eating constantly in the evenings? I'm so good all day and then once late night hits, you'd think I was an 800 lbs man with what I was stuffing into my face.

The (mentally) 800 lbs (wo)Man

Dear 800,

We've all done it and we've all hated ourselves afterwards for doing it: late night binges on everything and anything, brought on by a hard day at the office, an even harder day at home or just a general inability to control our midnight urges. Sometimes there is such comfort in useless, valueless food...albeit, however temporary that comfort may be.

So, how does one avoid the see-food diet and the oh-so gorgeous consequence of packing on the pounds?

Firstly, begin the battle in the grocery store - avoid bringing home the foods that tempt you most late at night. For me, it's cookies, cakes and cereals...clearly, I try to avoid cakes and cookies anyway, but what is so terrible about a bowl of Kashi Go-Lean before bedtime? What's terrible is that I'll eat the whole box - no joke; but, at least I know myself well enough that it's possible to avoid the 2500 calorie intake...and the pitiful state of climbing into bed to spoon my belly.

However, since NOT eating is clearly NOT the answer, we must approach the matter with knowledge, skillfully choosing what to eat during those post-dinner hours that are satiated with ominous temptations. 

The basis of my recommendations are rooted in 3 sources:

1. Water - dehydration is often mistaken for hunger, so pour the Brita before you attack the fridge...and don't forget to wait 15 minutes.

2. Fiber - provides you with a 2 for 1 deal: first it fills you up, then it cleans you out!

3. Protein - out of the 3 macro-nutrients (the others being carbs and fats), protein takes the longest to digest, thus leaving you fuller for longer.

Some sample snacks I recommend are:

- sliced apple with organic peanut butter (making sure to eat the skin, as it's highest in fiber)

- melon/berries with low-fat cottage cheese (high protein, high fiber, low fat, low calories)

- dried fruit, creates a more snacky feel than a piece of fruit as it's kind of like eating candy (remember to eat with water as the water is - duh! - zapped out of the fruit)

- high water foods, such as carrots, cucumber or celery (of course, these foods are as bland as a nunnery on a Friday night, so spice it up with some protein-packed, fiber-filled hummus or black bean dip)

- protein shake (couple of scoops of vanilla whey + berries + water = a very satisfying, tasty late night snack)

Hopefully, this new found knowledge, along with my suggestions, will help curb your appetite and curve your body...and if you discover any of your own tasty, healthy delights, let me know!

Trainer Mark

For added inspiration and perspiration, a little word from Marjorie Dawes of Little Britain:

www.youtube.com/watch?v=qcVZg2tVswk

Guns, Pipes + Pythons: OH MY!!!

Dear Trainer Mark,

When I'm at the gym, I often see guys with HUGE muscles training with very light weights.  Last time I saw a guy with 20" biceps doing preacher curls off his thigh with just 25lbs dumb bells. How is this possible - can you get that big with using such light weight?

Bulgin' Bi's

Dear BB,

The mutual comparison-admiration survey that people conduct at the gym can be a doubled edged sword.  While it is a great source of motivation to see a body you aspire to duplicate, you also have to be careful and take into consideration other factors that have helped this person create the body they have, namely genetics and - ahem - "supplements."

(By "supplements" I, of course, am referring to the prevalence of steroids in the gym and fitness communities - physical tell-tale signs of performance enhancers include acne, baldness, reddish toned skin, gynocomastia [ie development of breast tissue in males] and the ever obvious, ever entertaining 'roid rage.')

Now that you've assessed yourself properly and are aiming your ambitions for bigger arms from a place that is BB-centric, let's analyze your question:

If the guy you saw had achieved his BIG muscles with lower weights, perhaps he was doing a drop set. By this, I suggest that he started his curls at a much higher weight, performed as many reps as he could, but dropped immediately to a lower weight with which to completely exhaust the biceps. However, for big biceps, I don't really recommend a day set aside exclusively for arms.

Remember, the biceps are a very small muscle group and do not require much exercise to grow. Growth is achieved during the periods of rest that many of us do not allow our bodies. Bicep-ticly speaking, our bodies do not discriminate between the differences of motion in a bicep curl, a back row or a chin-up: the movement is exactly the same (ie PULLING), in that our biceps bend at the elbow in all three exercises!

I say this because truly the only way to bigger muscles are bigger weights. 

Keeping that in mind, ask yourself: can I perform a heavier back row or bicep curl? Can I perform a heavier underhand lateral-pull down or hammer curl? I think the answers are no-brainers. Of course, then, the most effective bicep workout comes in the form of chin-ups...pulling your own body weight with your biceps and back. While never a popular exercise, it is indeed one of the best and should be included in your training sessions if bigger arms are the goal.

This approach can also apply to triceps (can you push heavier on a chest press/shoulder press or a tricep push-down?), legs (can you push heavier on a squat/romanian dead lift or a leg extension?) etc etc.

I hope this helps answer your question and gives you food for thought. Apply this little knowledge to your next few work outs let me know how your body reacts! 

GET BIG!

Trainer Mark