Day: April 20, 2009

6 things to avoid at the gym

Fitness facilities contain a wide variety of equipment. This variety can make things confusing to someone with limited knowledge of fitness and exercise equipment. While variety is good and most things are worth giving a try, there are a few things in most fitness facilities which generally be avoided or used with caution. For the most part, these shouldn’t be used due to safety concerns even though, on the surface some of these seem like they are safer. This series of features will discuss the 6 things to avoid at the gym. This weeks feature: the smith maca983-smith-machinehine and the ab wheel.

1- Smith Machine– In my experience, the smith machine is the number one culprit. Due to the sliding mechanism, it provides some assistance when performing various exercises with a bar. This gives an illusion of safety because of the assistance but in reality it is capable of doing more harm than good. A few problems arise from the use of the smith machine. The first problem is that is causes a very unnatural movement. Because the bar slides along a pole, the smith machine is a linear movement, it goes straight up and straight down. This means that any movements dome with it will be forced in that direction. The problem is that when we perform movements such as the squat, bench press or shoulder press with a bar, there is a natural arc through the movement. The smith machine does not allow for this arc and creates an unnatural movement which puts unneeded stress on the joints.

Alternative– An alternative to using the smith machine would be the cable crossover machine or a barbell. Some people like using the smith machine because it gives them the impression of having a spotter but I can assure you it’s better to use lighter weights and a bar or just ask somebody for a spot. ab-wheel

2- ab wheel– one of the most popular fitness creations in recent memory is the ab wheel and countless other versions. The craters claim that it targets the “lower abdominals” (the subject for a later article). This claim is false because the “lower abdominals don not exist as a separate entity from the upper portion. The problem with this device is that is generally causes more harm than good. Unless used under the supervision of a professional, the ab wheel doesn’t work the abs at all and in fact mostly strains the hip flexors which eventually will lead to lower back pain.

Alternative– A great alternative to the ab wheel is using the physio ball. The physio ball is an awesome device for working all of the core muscles and you will get 10X the workout without straining the lower back.

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Ask the trainer:Building mass

Question- I have been weightlifting for some time now and I’m looking to build more mass. What would you suggest  to help build mass, food wise or via supplementation?

Answer- A diet geared towards building mass is one of the most challenging things because it really requires consistency, especially if the person has trouble building/ keeping on weight. As with any diet, it is first important to look at calories going in vs. calories going out. You need to be at a caloric surplus, meaning that you need to take in more calories than you burn every day. Without meeting in person it is difficult to get an exact number but this site will help get a good estimate.

Once you have your daily caloric estimate (the amount of calories you burn in a given day), you need to add another 3-500 calories. This number will be your target. One pound of muscle is about 2,500 calories so you would need to add on 2,500 calories a week to build a pound of muscle a week.

Once you have your target calories, things become a bit of trial and error. I always recommend that people divide their calories up over 5-6 meals but if you find that you are still not putting on the muscle, you may want to limit it to 3-4 meals (same total calories though). Every meal should be balanced with protein, carbs and fat.

The next step is determining the breakdown of calories you will be taking in. When building muscle, I would say a 40/30/20 split is good. 40 percent protein, 30 percent carbs and 20 percent fat. The protein is needed for recovery but the carbs and fats are necessary sources of fuel and nutrients so don’t skimp on them.

In addition to the diet, some supplementation may be helpful. An amino acid complex is great for recovery and moderate use of creatine will help give you a boost. You can click here for good deals on supplements.

Obviously the second part of the process is weight lifting. It’s important that you apply the overload principle which is that each workout gets progressively harder. This increase in intensity is what will cause your body to adapt and grow. I would recommend working each bodypart 2 times a week and doing 5 exercises per bodypart with a rep range of 7-12.

It is important to note that when putting on muscle, there is a good chance that you will add some pounds of fat, that’s normal and is a necessary part of the process. The most important thing is that you maintain consistency. When it comes to putting on weight/ muscle, 1-2 bad days can be disastrous.

Here is an example of my diet when I’m focused on putting on size:

Breakfast: oatmeal w/ dried fruits, nuts and 2% milk.
Snack: whole wheat pita with 2 slices of turkey and a slice of low fat cheese.
Lunch: chopped steak over rice with broccoli.
Pre-workout: fruit smoothie, 2 hard boiled eggs.
Post workout: isopure protein shake with milk, strawberries, banana.
Dinner: grilled chicken, barley, small salad with oil and vinegar.
Snack: handful of peanuts.

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