Fitness and Nutritional Q&A: What about Stretching?

Question:

When Should I Stretch?

Answer:
Stretching should be done to relieve tension and stress during or after a workout.  Stretching should also be done to increase your range of motion and flexibility.  Flexibility is the ability to move your joints throughout their full range of motion.  Flexibility can also be referred to as the interrelationship between muscle and joint mobility.  During a workout you should only stretch to the point of short discomfort.  After a workout, or during a normal stretch period you should stretch to the point of moderate discomfort.  This stretch period is targeted towards increasing your range of motion and the prevention of shortened muscles.  When you are sore a day after a workout it is also good to perform moderate intensity stretching to reduce post-exercise muscle soreness.

Question:

Why am I not flexible?

Answer:
Your level of flexibility is genetically predetermined in relation to your age and gender.  Younger people are typically more flexible than older people.  Women are often more flexible than men.  Exercises that are performed in a restricted range of motion continuously help you develop shorter muscles.  Shorter muscles can decrease range of motion and increase the risk of injury.  The proper way to exercise is to fully extend and contract your muscles keeping them long and flexible.  This will also promote more muscle definition.  Prolonged sitting and a sedentary lifestyle can put alot of pressure on the lower back, decrease your conditioning level and also decrease your flexiblity.

Question:

How long should I stretch after my workout?

Answer:
You should stretch for 10 to 15 minutes after a workout, no more than 20 minutes.  Hold a stretch for 15 to 20 seconds maximum.

Question:

What is the best type of stretches for me to do?

Answer:

Static Passive Stretching:

Involves a partner (or a personal trainer) applying force to move you towards your full or maximum range of motion.  It is important to breath normal deep breaths and relax during this stretch period.  This type of stretching is prohibited before weight training because it can cause weakness in muscles.






Dynamic Stretching: 

Involves swinging arms and legs in a controlled manner.  Gradually increase your range of motion during this stretch period.  Dynamic stretching is more of a sports specific style of stretching and can be used prior to activities and exercises to loosen joints and prevent injuries.

How to "Increase Your Metabolism" to Burn Fat!

Metabolism is the chemical process in your body which promotes the breakdown and synthesizing of nutrients to produce energy to sustain life.

Basal Metabolic Rate (BMR) is what you want to increase, the rate at which our bodies burn fat.  Your BMR is the number of calories you would burn over 24 hours while lying down but not sleeping. 

Reducing your BMR would reduce the rate at which your body burns calories.  This can also make you gain all that was lost back faster and make it harder to lose fat in the future.

What could reduce my BMR?

• Following a fitness and nutritional plan that reduces lean mass percentage. "Too much cardio"  A fitness routine that does not focus on maintenance and development of muscle mass.  A low calorie nutritional diet plan that limits the consumption of carbs and proteins.

So what is the best way to increase my BMR with fitness and nutrition?

• A fitness routine which will help increase your BMR is one that promotes muscle growth.  The more muscle mass you have, the higher BMR you will have.  A fitness routine that focuses too much on aerobic training is detrimental to your lean mass gains and can cause it to minimize.  Always remember that when you lose muscle mass your BMR will also decrease.

• A nutritional diet plan that will help increase your BMR is one that compliments a balanced resistance training routine.  You also need to eat more healthier and more consistantly.  Do not make any significant reductions in your total daily calories for long periods of time.  Instead use the "Zig-Zag" Approach", meaning "Zig-Zag" your calorie intake, rather than reducing calories for a long period of time, which results in a significant reduction of lean mass.  On days that you are working out it is recommended that you eat more to fuel your workout (pre-workout meal) and more to promote and maintain muscular development (post-workout meal).  On days that you are not working out eat 5 meals, but normal portions, which compliment your activity levels for that day. 

• When ever you plan to cut calories never cut calories from daily protein sources.  Protein is what your body needs to maintain and rebuild active tissue or lean mass (muscle, skin, bones, organs).  So it is important to always consume the necessary amounts of protein which your body needs each day.  Plan to reduce calories from complex carbohydrate sources and fat sources in your diet.

Following these 5 Rules will help you formulate a sound nutritional diet plan:

1. Always eat 5-6 times a day.  Feed your body, keep your body energized so it will not breakdown muscle and store energy as body fat.
2. Have an appropriate caloric ratio.  50% Carbohydrates    40% Proteins    10% Fats
3. Each meal should compliment what you will be doing the next 3-4 hours.  If you are about to workout, then take in more energy.  If you are about to go to bed, eat a simpler carb meal.
4. To lose fat you must have a negative caloric balance meaning you are consuming less calories than you are burning.  To build muscle you must have a positive caloric balance meaning that you are taking in more calories than you are burning.  This calorie intake is accompanied by and consistant with a balanced resistance and aerobic training routine.
5. In order to get all the nutrients you need to maintain your lean mass supplementation is necessary.  It is hard to eat 5-6 meals a day for most people so sometimes a supplementary shake could pose as a meal replacement.

Fitness and Nutritional Q&A: Getting Fit Efficiently for the Summer

Question: 

"It's almost summer and I have to lose weight in my midsection so I can look good at the beach!"  "What am I going to do?"

Answer:

Build and maintain muscle to lose fat and look good.  Maintaining or increasing your lean mass(muscle, skin, bone mass) will result in a lower body fat percentage.  Following a balanced resistance training and cardio routine while also following a consistent nutritional plan, will give you the best results.  Avoid a target overall weight and focus more on a targeted lower body fat percentage when setting goals for yourself.

Question:

"What if I cannot lose weight as easy as others when I exercise?"

Answer:
There are 3 types of people.

Ectomorphs:  
Naturally slim individuals.  These people lose fat easily, but it is hard for the to gain muscle mass. 

Mesomorphs:  
Naturally muscular individuals.  These people lose fat easily and put on muscle easily.

Endomorphs: 
Naturally obese individuals.  These people carry more fat easily and can lose it easily but have to continue a fat loss regiment to maintain a fit physique.

WHICH ONE ARE YOU?  FIGURE THIS OUT!  This will give you a good idea on how to plan your resistance and aerobic training routine to lower your body fat percentage.

ALSO IMPORTANT!!!!!

• Due to hormonal differences, men tend to build muscle easier than women.  Women store more weight in their midsection due to their hormones being more supportive of child birth and pregnancy.  Losing fat and maintaining it is harder for women than men due to hormonal differences.

• Losing weight rapidly can work against you in the long run.  When you lose more than 2-3 pounds in one week, that weight loss is most definitely fat and muscle.  This rapid weight loss will decrease your lean mass percentage which will also decrease the rate at which your body burns calories.  Losing 1-2 pounds a week is considered healthy weight loss and will result in, if weight lifting consistently, only fat loss. 

• Your fitness plan should be designed to be long term.  Permanent fat loss results take time to achieve.  You must look at following a fitness plan and eating nutritionally as a lifestyle and something that is neverending.  You will benefit more from your routine the less strenous it is and the eaiser it is on your body.  Avoid overtraining and limited calorie diets to keep you consistent and helping you continue your fitness lifestyle.

What to know about creatine!

More and more people begin to use creatine each year without even knowing how to use it or what it's true purpose is. 

Here is what you should know about creatine.

1.  Past studies have proven that creatine supplementation does improve muscle performance.

2.  Over a period of creatine supplementation and constant resistance training, an individual is able to improve...

• The amount of work done until fatigue
• Applied force toward resistance
• Power output

3.  Creatine supplementation is not gender specific.  Men and women get the same results, in relation to muscle performance, when using creatine.  Women can enhance their upper body strength, an area where most women are naturally weak in.

4.  Creatine can help you intensify your workout as a result of muscle performance enhancement.

5.  Creatine should be taken when your muscles are being replenished or are in need of energy.  It is suggested to supplement with creatine/ dextrose after a workout (post workout) or at breakfast time.  dextrose is a sugar found in mainly fruit and honey and has a high glycemic index.  The dextrose allows your body to produce insulin and absorb the creatine properly.

6.  It is recommended to read the label of the brand of supplement you choose to take.  Consult with a physician or let a personal trainer advise you about proper usage.

My review of Creatine:  

Creatine is a dietary supplement, not a banned supplement.  It is safe to take creatine!  It has been proven through case studies to enhance muscles and helps intensify your workout. Creatine is produced naturally by your body within the liver.  Creatine is used naturally in muscles to support your bones.  I recommend creatine supplementation to anyone who wants to boost there resistance training routine and muscular capacity.  I also recommend that you cycle a creatine supplement (take for one to two months at a time).  Give yourself a break from creatine!  You should take the proper dosage that is advised to be taken on the product label.  Extended use of this supplement has not been proven to cause problems.  I recommend that you ask your doctor if your body is healthy enough for creatine supplementation.  Better safe than sorry!  It is important to take responsibly and avoid over use.

Get fit with Chauncey!

Chauncey Graham

Gold's Gym International, Arlington VA 

ISSA Personal Trainer

GRAHAM FITNESS TIP FOR WOMEN

FACT:  Women naturally store more body fat than men in their hips and thighs.

FACT:  It is harder for women to maintain a slim midsection due to their bodies naturally storing fat in their hips and thighs.

In order for you ladies to achieve toned hip and thighs you have to follow a normal exercise routine and nutritional diet plan consistantly.  It takes more for you to obtain an unnatural physique.  You are working against mother nature.  Consistency with a healthy diet plan and exercise routine over a long period of time will eventually suppress this natural occurence.  Your body adapts and burns energy according to your activities.  BE ACTIVE!

MYTH:  After a hard workout its okay to eat extra or until you get full.

After a workout it is important to replace energy that you burned with energy that will contribute towards your lean mass.  The purpose of normal exercise is to increase your metabolism, the rate at which your body burn calories.  Ladies, you have to remember your natural pre-disposition.  Your bodies efforts to replace calories burned in your midsection are very strong.  The hunger and crave you have after your workout wants you to eat enough inorder to keep you thick in the hips and thighs.  In a sense it is pshycological.  Following a detailed diet plan will help you avoid eating until you feel satisfied.  Plan your meals according to what activities you will perform the next 3 to 4 hours.  Plan your post-workout meals according to the amount of calories you are required to have in a meal.

MYTH:  To burn fat in my hips and thighs you only need to focus and train those muscles.

This is an assumption that alot of females make when formulating a fitness plan, and a big mistake!  Overtraining a muscle group can have a reverse effect to the muscles.  You will begin to burn away the muscle you have.  Your muscles are what contribute to the amount of calories your body burns in a day.  A lack of muscle mass promotes and increase in stored body fat.  Excess energy you consume will be stored in your hips and thighs.  It is important to give your muscles time to recover so that they will be fully energized for the next workout.  A balanced workout routine each day working different muscles, a total body routine, is the answer.  Working out all your muscles throughout a weekly routine will help you avoid overtraining and allow your body to burn more calories overall faster than ever.  Exercising different muscles will increase you metabolism, which has you burning more calories throughout the day.

You Are What You Eat! Carbohydrates, Proteins, Fats

In order to get the best results from an exercise routine you must supply your body with a nutritious diet.  You must take in the right amounts and types of nutrients to maximize you physique internally and externally.  We all want to look and feel good but do not understand how to put the pieces to the puzzle together.  Everyone has different fitness goals.  Whether your goal is to lose fat, gain muscle mass, or increase endurance, what you are eating in your daily diet will determine if your goals are reachable.  You are what you eat!  There are three macronutrients that we consume in our diet each day which are carbohydrates, proteins, and fats.  The way we consume these three essential nutrients will determine our overall health. 

Carbohydrates, which are found in mainly fruits, vegetables, grains, and rice are used as energy sources for your body.  Carbohydrates are sugars, the number one source of energy for your body.  The carbohydrates you consume are converted to glycogen and stored for use in your muscles and liver.  Glycogen is the storage form of sugar(glucose).  Carbohydrates, being your body's main source of energy for activity, should be consumed by atleast 3 grams per pound of body weight each day.  Whatever fitness goals you have, you must have energy for your activity.  A lack of carbohydrates in your diet can lead to weakness and fatigue!



Proteins, which are found in mainly meats, dairy products, beans and nuts are essential for muscle growth and reconstruction.  Proteins are made up of amino acids which are the building blocks of life.  If your goals is to increase your muscle mass, it is important that you consume approximately 1 gram of protein per pound of body weight each day.  Protein is essential for every diet in order to simply maintain the muscle that you already have.  All active, functional tissue in your body can be categorized as your lean mass.  Your lean mass is what burns calories to function and to reconstruct cells.  It is important to maintain a protein rich diet even when trying to burn body fat.  When you are maintaining your muscle mass, which increases the rate at which your body burns calories, there is nothing left over for your body to store as fat!

 Fats, which are normally found in dairy products, processed foods and meats are used as sources of energy in your body, unlike carbohydrates though.  Fats are like a secondary energy source but also contribute to hormones and other internal processes.  It is important to keep your fat intake to a minimum.  It is recommended that less than 20% of your daily diet should consist of fats.  Eating alot of processed foods and fatty meats, like beef and pork, can cause you to store more fat in your midsection and sabotage your fitness goals.  Too much fat in your diet can lead to heart related health risks and obesity.  Do not avoid all fats!  Fats from fish oils and peanuts are actually healthy and good for the heart.  It is best to avoid saturated and trans fats completely while indulging in healthy fat sources.



Depending on the levels and how often you consume these three macronutrients in your diet will determine your health and fitness.  If you want bulging muscles then eat more protein, take a protein supplements if you have to.  If you want more energy for endurance make sure you consume enough carbohydrates.  You will usually get the necessary amount of fats you need from your protein and carbohydrate sources.  If not make sure you keep your fats to a minimum to avoid failing at reaching your fitness goals and shortening your life.

Want a personalized plan put together showing you how to consume theses three macronutrients to best benefit you reaching your goals?

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It's Killing You Slowly!

Obesity is an epidemic that takes the lives of more and more people each year in the United States.  It is becoming normal to most people to be overweight.  In todays society, especially the southern regions of the country, being hefty is being healthy.  Someone who is slim and fit is looked at as sickly, unhealthy, and to some people unattractive.  The myths that people believe in about bodyweight and how an obese look is favorable has caused us not to care about our health and fitness.

MYTH:  "My excess fat mass is a symbol of health and wealth."

MYTH:  "People who workout have nothing better to do with their life."

MYTH:  "If I lift weights I will get a bulky look."

MYTH:  "When I am hungry, quantity supersedes quality"

MYTH:  "I cannot afford to workout and eat healthy."

MYTH:  "I cannot eat things that do not taste good."

The truth is extra body fat is increases the risk of high blood pressure, high cholesterol, diabetes, heart disease and death.  The more we conform to the myths and the direction that the economy is heading towards, the more likely we will be at risk.  Obesity is a national concern but does not have to be a concern to you.  In order to overcome a problem it is best to understand it.  Obesity is caused by eating more than enough without exercise for a long period of time.  Eventually the overload on the body will cause it to store more and more body fat.  Body fat is a silent killer!

You do need some body fat as an energy source and to surround and protect organs.  Too much of anything can lead to discomfort.  When there is excess body fat surrounding organs and muscles, "abuse leads to restriction!"  Our body fat, which is subcutaneous (fat tissue right underneath the skin) and visceral (fat tissue underneath muscle and in direct contact with internal organs), is metabolized as a source of energy allowing it to release unhealthy chemicals into our blood.  The unhealthy chemicals that come from mainly visceral fat cause numerous health risk which include a host for cancerous cellular growth.  "Yes!"  in fat cancer, diseases, and infections can grow and spread.  Fat is not a functional organ but it is an energy source for the body.  It is easy for the body to extract energy from fat, but it is difficult and almost impossible for blood cells to travel to fat tissue to promote healing.  When obesity sets in and there is an infection located in fat tissue, the infection will have to be cured externally (meaning surgically).  Even disease fighting antibiotics have a hard time getting to the site of infection in fat tissue.



Conforming to the myths will shorten your life drastically.  Our myths and the "Get and eat more for less!" economy that we have adapted to is what will lead to our downfall.  Just because a restaurant wants to build their customer base by selling double portions for less does not mean you have to eat the double portion as one meal.  The restaurant is attracting more customers, not insisting that its customers eat oversized meals!  To avoid obesity we have to take action and responsibility for our individual health.  Normal exercise and a balanced nutritional diet each week will reverse the process of obesity.  Normal exercise followed by eating healthy will result in less visits to the doctor and a healthy fit lifestyle.  Do not listen to all the myths and stereotypes. 

Face the truth!  The benefits from following a normal fitness routine are:

• Live Longer
• Decreased the risk of health problems
• You have more energy thoughout the day
• External/ Internal organs work more efficiently
• Increased self confidence
• Slow the aging process
• Less stress
• You will look and feel better than everybody else
• You can pass the gift of fitness on to someone else, help extend or save a life!

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