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A Perfect Fit: Fitness facts
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Anonymous user Tue Jul 10, 2007 11:16:49 PDT
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0 responses 0 comments 1) Protein shakes are fine. Your liver isn’t going to fail because you drink whey protein shakes. However, it will fail if you consume six or more alcoholic drinks a day. Whey protein is cheap and very effective, and there has never been any evidence shown that 1 to 2 grams of protein per pound of body weight ever hurt anyone. The worse thing that can happen (generally speaking) is that you might have some sort of digestion problem. Taking digestive enzymes will take care of that. So protein up for better muscle gain and increased fat loss.
2) You need carbohydrates as well (Yikes, tell me it ain’t so!). Why, yes, it is so Harold. Your body needs fuel and quality carbs are just what the machine ordered for both pre and post workout. An approximate 2:1 ratio is usually good for muscle gain and maintenance. Good sources include, brown rice, baked potatoes, and yams. Whole grain cereals and oatmeal are also great ways to start off the day.
3) Don’t be afraid of creatine (See my article, “Oh no, my son wants to take creatine”). Time after time, study after study, this amazingly safe supplement keeps coming out on top of the best supplements for athletes list. Five to 20 grams a day is the approximate range for most athletes. Give me a call or stop by for my personal type and brand recommendation.
4) Take fish oil. It’s good for your heart. Period.
5) Take an athletic potency one-a-day (at least). I take two to three every day.  Again, I have a preference. Can’t list it, sorry.
6) You can’t burn fat cells. When you lose fat weight, you are simply shrinking those cells. That’s why people who lose weight quickly put it back on quickly. This is not an absolute rule, but generally speaking it is true. Try to set moderate goals losing 2 to 3 pounds per week.
7) Know why you exercise or train the way you do. This is one of my favorites of all time. I’ve been weight training since 1965 but it really wasn’t until about 1993 (almost 30 years later) until began to pay attention to and understand this principle. When it finally began to sink into my mush-brain, I achieved in about four years what had eluded me for 20. Most of us are prone to use the “cookie-cutter” technique of working out. We do what we see other people do. I mean, it worked for them, why not me right? Absolutely true. The point here however, is that when you take the time to figure out why it is that you are doing what you are doing, and are able to analyze more efficiently what you are doing, your progress will shoot through the roof. It takes time and effort and most people won’t do it. Those who do, will achieve better long-term results most of the time.
8) Nutrition is 80 percent of the fight. The only book I recommend in this area is “Lean Bodies” by Clifton Sheets. I’m sure there are many others — I just like this one. It’s very easy to understand, yet there are chapters with tons of details if you choose to read them.   A lot of this book is cut-to-the-chase information that you can use the first time you pick it up.
9) Change up your routine. I have mentioned this many times before but it needs to be preached over and over. If nothing else do your routine backwards. Whatever you usually do last, do first and work from there. Your body will have to adjust and you metabolism will get a shock which in turn will accelerate results.
10) Learn from all sources. Example: I’m 53 years old with 32 years of powerlifting experience at all levels including a gold, silver and bronze at three world championships. My advisor, the one I currently consult when I’m preparing for a competition, is 33-year-old Matt Smith of Columbus, Ohio. Why? Because there are probably only six people in the world who know more about getting strong than Matt. Don’t be so proud (speaking to my older friends here who think they know so much about lifting weights) that you won’t listen and learn from those younger than you. And to those of the younger crowd, only the foolish will think they know enough to not listen to older wisdom.
11) Pay attention to gym etiquette. Yes, you read it right. If you workout at a public gym, remember, it’s a public gym. Follow the rules and use some common sense. If you don’t like them, switch gyms. Ultimately you might want to consider working out at home. I happen to know a real good place to shop for equipment, so give me a call.
12) Take a day off from your workout when your body is feeling fatigued. Rest is good.
13) Consider risk vs. reward (another of my favorites exactly from the article I’m quoting from): “why are you doing dumbbell curls on a Bosu ball with one leg bent and your eyes closed while whistling Dixie?” Refer back to No. 7.
There you have it, another list of basics that will hopefully help you in your quest for a healthier you. Don’t hesitate to send me an e-mail with any questions or comments — and remember only those who quit will fail.
— An article by Kevin Larrabee for Elite Fitness Systems was used as a source for this column.

E-mail Ken at:
 ken@wheelersfitness.com

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