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The Hierarchy of Fat Loss

"Fat loss is an all-out war. Give it 28 days - only 28 days. Attack it with all you have. It's not a lifestyle choice; it's a battle. Lose fat and then get back into moderation. There's another one for you: moderation. Revelation says it best: 'You are lukewarm and I shall spit you out.' Moderation is for sissies."
— Dan John, Legend

I've been training people for a long time. I own a gym that has several trainers training several people. Despite all of the athletes we've worked with over the years, by far the single biggest client request has been fat loss. I've made more money from the fat loss market than any other single client group. Over the years, my methods have evolved and been refined by what I see in the gym. Simply put, if I can get 20 pounds of fat off a client faster than my competition, I have a higher demand for my services.

I've written several articles on fat loss and answered countless questions on the topic. One of the questions I get a lot is this: "I'm trying to lose fat. How can I do that without losing strength/speed/muscle?" Basically, powerlifters want to keep powerlifting, mixed martial artists want to keep fighting, and recreational bodybuilders want to maintain their muscle mass, all while losing fat. Their massive fear of negatively impacting their athletic performance by not focusing on it for a short time is largely unfounded.

I think whenever we try to pursue two goals at once, we tend to compromise results. This is usually because we have a limited resource: time. If our goal is to generate fat loss, then using a periodized training approach with a specific fat loss phase (e.g., four weeks, eight weeks, etc.) where we focus exclusively on fat loss will always yield better results in the long term than trying to juggle two goals at once.

For example, a powerlifter trying to drop a weight class or lean out will be better served by not powerlifting for a period of time. By focusing on getting lean and then going back to powerlifting training, he won't fall into the downward spiral of trying to maintain his lifts and get lean at the same time. A 16 week program that includes eight weeks of hardcore fat loss training, followed by eight weeks of powerlifting work, will likely yield better results than 16 weeks of trying to do both simultaneously.

With our regular clients or with ourselves, we're usually extremely limited with time. Most of us can only train three to four times per week. With time being our limiting factor, how do we maximize fat loss? Is there a hierarchy of fat loss techniques? I think so. Before I get into it, I want to share with you something Mike Boyle said when he did a staff training at my facility: "The information presented is my opinion based on over 25 years of coaching experience, communication with several professionals in my field and an incessant desire to better myself and improve the rate and magnitude of my clients' results. I'm not here to argue my opinion versus your opinion. Please ask questions. I'll explain my views but am unlikely to change them."

I don't have 25 years of experience (only 17), but I feel pretty much the same. Here are my thoughts.

The Hierarchy of Fat Loss

1. Correct nutrition. There's pretty much nothing that can be done to out-train a crappy diet. You quite simply have to create a caloric deficit while eating enough protein and essential fats. There's no way around this.

2. See #1. Yep. It really is that important. Several trainers have espoused that the only difference between training for muscle gain and training for fat loss is your diet. I think that's a massive oversimplification, but it does reinforce how important and effective correct nutrition is toward your ultimate goal.

3. Activities that burn calories, maintain/promote muscle mass and elevate metabolism. I think it's fairly obvious that the bulk of calories burned are determined by our resting metabolic rate (RMR). The amount of calories burned outside of our resting metabolism (through exercise, thermic effect of feeding, etc.) is a smaller contributor to overall calories burned per day. We can also accept that RMR is largely a function of how much muscle you have on your body... and how hard it works. Therefore, adding activities that promote or maintain muscle mass will make that muscle mass work harder and elevate the metabolic rate. This will become our number one training priority when developing fat loss programs.

4. Activities that burn calories and elevate metabolism. The next level of fat loss programming would be a similar activity. We're still looking at activities that eat up calories and increase Exercise Post Oxygen Consumption (EPOC). EPOC is defined scientifically as the "recovery of metabolic rate back to pre-exercise levels." It can require several minutes for light exercise and several hours for hard intervals. Essentially, we're looking for activities that keep us burning more calories after the exercise session.

5. Activities that burn calories but don't necessarily maintain muscle or elevate metabolism. This is the icing on the cake, adding in activities that'll burn up additional calories but don't necessarily contribute to increasing metabolism. This is the least effective tool in your arsenal as it doesn't burn much outside of the primary exercise session. Let's put this fat loss continuum together in terms of our progressive training hierarchy.

Five Factors for Fat Loss Training

1. Metabolic Resistance Training - Basically we're using resistance training as the cornerstone of our fat loss programming. Our goal is to work every muscle group hard, frequently and with an intensity that creates a massive "metabolic disturbance" or "afterburn" that leaves the metabolism elevated for several hours post workout. A couple of studies to support this include the following:

STUDY #1: Schuenke MD, Mikat RP, McBride JM. Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management. Eur J Appl Physiol. 2002 Mar;86(5):411-7. Epub 2002 Jan 29.

This study used a circuit training protocol of 12 sets in 31 minutes. EPOC was elevated significantly for 38 hours post workout. Thirty-eight hours is a pretty significant timeframe for metabolism to be elevated. If you trained at 9:00am until 10:00am on Monday morning, you're still burning more calories (without training) at midnight on Tuesday. Can we compound this with additional training within that 38 hours? No research has been done, but I have enough case studies to believe that you can.

STUDY #2: Kramer, Volek et al. Influence of exercise training on physiological and performance changes with weight loss in men. Med. Sci. Sports Exerc., Vol. 31, No. 9, pp. 1320-1329, 1999.

Overweight subjects were assigned to three groups: diet only, diet plus aerobics, diet plus aerobics plus weights. The diet group lost 14.6 pounds of fat in 12 weeks. The aerobic group lost only one more pound (15.6 pounds) than the diet group (training was three times a week starting at 30 minutes and progressing to 50 minutes over the 12 weeks). The weight training group lost 21.1 pounds of fat (44 percent and 35 percent more than diet and aerobic only groups respectively). Basically, the addition of aerobic training didn't result in any real world significant fat loss over dieting alone. Thirty-six sessions of up to 50 minutes is a lot of work for one additional pound of fat loss. However, the addition of resistance training greatly accelerated fat loss results.

STUDY #3: Bryner RW, Ullrich IH, Sauers J, Donley D, Hornsby G, Kolar M, Yeater R. Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet on lean body mass and resting metabolic rate. J Am Coll Nutr. 1999 Apr;18(2):115-21.

The aerobic group performed four hours of aerobics per week. The resistance training group performed two to four sets of eight to 15 reps, 10 exercises, three times per week. V02 max increased equally in both groups. Both groups lost weight. The resistance training group lost significantly more fat and didn't lose any LBM, even at only 800 calories per day. (The reason the calories were so low was to take any dietary variables completely out of the equation and compare the effects of the exercise regime on LBM and metabolism.)

The resistance training group actually increased metabolism compared to the aerobic group, which decreased metabolism. It seems that resistance training is a more significant stress to the body than a starvation diet. In my experience, full body training in a superset, tri-set or circuit format (with non-competing exercises) in a rep range that generates lactic acid (and pushes the lactic acid threshold or LAT) seems to create the biggest metabolic demand. It makes sense: training legs, back and chest will burn more calories and elevate metabolism more than an isolated approach training one of them.

The rep range that seems to work best is the eight to 12 hypertrophy range, although going higher will work just as well with a less trained population. For a powerlifter or an advanced bodybuilder, doing one max effort exercise or heavy, low rep lift is more than enough to maintain your current strength levels. Examples:

* Powerlifter Exercise Sequence:
o Exercise One: Max Effort Squat, work up to a 3RM
o Transitioning into metabolic work
* Bodybuilder Exercise Sequence:
o 1A: Bench press, 2-3 sets of 4-6 reps
o 1B: Row, 2-3 sets of 4-6 reps
o Transitioning into metabolic work

2. High Intensity Anaerobic Interval Training - The second key "ingredient" in fat loss programming is high intensity interval training (HIIT). Interval work burns more calories than steady state and elevates metabolism significantly more than other forms of cardio. The downside is that it flat-out sucks to do it! The landmark study in interval training was from Tremblay.

STUDY #4: Tremblay A, Simoneau JA, Bouchard C. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism. 1994 Jul;43(7):814-8

This study pitted 20 weeks of endurance training against 15 weeks of interval training:

Energy cost of endurance training = 28661 calories
Energy cost of interval training = 13614 calories (less than half)

The interval training group showed a nine times greater loss in subcutaneous fat than the endurance group (when corrected for energy cost). Read that again. Calorie for calorie, the interval training group lost nine times more fat overall. Why? Maybe it's EPOC, an up regulation of fat burning enzyme activity, or straight up G-Flux. I don't care. I'm a real world guy. If the interval training group had lost the same fat as the endurance group, we'd get the same results in less time. That means interval training is a better tool in your fat loss arsenal.

3. High Intensity Aerobic Interval Training - The next tool we'll pull out is essentially a lower intensity interval method where we use aerobic intervals.

STUDY #5: Talanian, Galloway et al Two weeks of High-Intensity Aerobic Interval Training increases the capacity for fat oxidation during exercise in women. J Appl Physiol (December 14, 2006). doi:10.1152/japplphysiol.01098.2006

This study looked at high-intensity aerobic interval training and its influence on fat oxidation. In summary, seven sessions of HIIT over two weeks induced marked increases in whole body and skeletal muscle capacity for fatty acid oxidation during exercise in moderately active women. In layman's terms, the interval work appeared to "up regulate" fat burning enzymes. Basically, this means we can burn more fat in other activities as a result of this inclusion. In other words, we get some more bang for our buck. I do have a quick disclaimer, though. My colleague Alan Aragon once said, "Caring about how much fat is burned during exercise is equivalent to worrying about how much muscle is built during exercise." In other words, substrate utilization during exercise isn't really an important variable in the big picture of fat loss, total calories burned overall is.

4. Steady State High Intensity Aerobic Training Tool - This one is just hard cardio work. We're burning calories, but we aren't working hard enough to increase EPOC significantly or to do anything beyond the session itself. But calories do count. Burning another 300 or so calories per day will add up.

5. Steady State Low Intensity Aerobic Training - This is just activity, going for a walk in the park, etc. It won't burn a lot of calories. It won't increase muscle or EPOC. There isn't very much research showing that low intensity aerobic training actually results in very much additional fat loss, but you're going to have to really work to convince me that moving more is going to hurt you when you're in fat attack mode.

Putting It All Together: Time Management

You'll notice that this is perhaps the opposite recommendations from what you typically read in the mainstream media. Usually fat loss recommendations start with low intensity aerobics, progress to high intensity aerobics and then intervals. Finally, when you're "in shape," they recommend resistance training.

My approach to massive fat loss is attacking from the complete opposite of the norm. If you're a professional bodybuilder, then you typically have extra time to add in cardio and do extra work to get lean. A "real world" client with a job and a family can rarely afford additional time; therefore, we need to look at our training in a more efficient manner and focus on our time available first, then design our programming based on that.

If you have three hours per week, use only #1 above: metabolic resistance training This can be three one-hour training sessions or four 45-minute training sessions. It doesn't seem to matter. However, once you're getting three hours per week of total body resistance training, in my experience, I haven't seen an additional effect in terms of fat loss by doing more. My guess is that, at that point, recovery starts to become a concern and intensity is impaired. This type of training involves barbell complexes, supersets, tri-sets, circuits, EDT work, kettlebell combos, etc.

If you have three to five hours, use #1 and # 2: weight training plus high intensity interval work. At this point, any additional work is usually in the form of high intensity interval training. I'm looking to burn up more calories and continue to elevate EPOC. Interval training is like putting your savings into a high return investment account. Low intensity aerobics is like hiding it under your mattress. Both will work, but the return you get is radically different.

If you have five to six hours available, add #3: aerobic interval training. Aerobic intervals win out at this point because it's still higher intensity overall than steady state work, so it burns more calories. There appears to be a fat oxidation benefit, and it will still be easier to recover from than additional anaerobic work.

If you have six to eight hours available, add #4. If you're not losing a lot of fat with six hours of training already, then I'd be taking a very close look at your diet. If everything is in place, but we just need to ramp up fat loss some more (e.g., for a special event: a photo shoot, high school reunion, etc.), then we'll add in some hard cardio such as a long run or bike ride with heart rate at 75 percent of max or higher.

Why not do as much of this as possible then? Well, the goal is to burn as many calories as we can without negatively impacting the intensity of our higher priority activities. If I have more time than that, I'll add # 5. I don't think most of us have more than eight hours of training time available per week. But if we do, this is when any additional activity will help to burn up calories, which is never a bad thing. A lot of fighters have used this activity to help make weight. This works because it burns up calories but doesn't leave you tired for your strength training, sparring or technical work. That's the key with the addition of this activity: get your body moving and burn up some additional calories but not to work so hard that it inhibits recovery and negatively affects our other training.

The research and the real world don't really show massive changes from the inclusion of this type of activity. However, I think everything has its place. Remember, this is a hierarchy of training, and this is fifth on the list for a reason. Smart guys call this NEAT (Non Exercise Activity Thermogenesis). I call it moving a wee bit more than normal.

Keep in mind that all I've said here is that harder training works better than easier training. It really is that simple. To conclude, I agree with coach Dan John. Attack body fat with a passion and a single minded goal. The best way to do this is with an all-out assault implementing the hierarchy I described above.

References: Alwyn Cosgrove

Forwarded By, Natalie Pyles

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Do You Think It’s Possible?

Co-authored by Natania Goldberg

“Do you think it’s possible for a little girl to fly?”

In 1970, Coach Béla Károlyi asked this question to the young girl who was sitting silently behind her school desk. With a fire blazing behind her eyes, she stared back at him and answered his question with a nod of her head. He replied, “So do I!”

As we write this, Michael Phelps is making Olympic history by becoming the greatest Olympian who ever lived. Over three decades ago, another Olympian made history by demonstrating that what was previously believed to be impossible was in reality quite possible.

Most of us may never feel the weight of a gold medal hanging on around our necks and hear the thundering applause of a gracious and reverent crowd. Yet, in each of us is the heart of a champion. The only difference between those who allow their inner champion to fully express itself and those who live vicariously through the accomplishments of others is a decision. Champions are champions because they think, act and therefore perform as champions. The moment you decide to step out of the stands and into the arena, you are a champion.

Greatness leaves clues. Out of the seeds of greatness come the distinguishing fruits of character, the clues that are left behind by every inspiring achievement so that it can be built upon. Within every achievement is the blueprint that, when studied, enables us to not only replicate preceding accomplishments but reach those goals we set for ourselves even higher.

You must emulate that which you desire to become. With another Olympic games recently behind us, we thought it was appropriate to share with you the six qualities of a champion we have observed over the years in the top performing trainers, managers and professionals worthy of emulation. How better to do that than through the story of one of the greatest Olympians who ever lived, an individual who overcame her own adversity, so that she might help others to break free from the limits of their own.

Quality #1 - The Courage to Imagine the Unimaginable

Nearly six years later at the 1976 Montreal Olympic Games, this young girl, Nadia Comăneci, performed her legendary gymnastic routine. Her body effortlessly danced through the air in harmonious movement while she flipped, turned and flew from one uneven bar to the next. The sheer beauty, elegance and fluidity with which she performed her routine looked as if she was breaking the bonds of gravity as she soared above the ground and, in fact, looked like a little girl flying.

Nadia completed her final somersaults and landed with her two feet planted firmly on the ground. Her head was held down at first. Slowly she lifted her torso, then her head and then fully extended her arms towards the sky while staring with intensity into the layers of spectators. The hundreds of spectators from every country on the globe jumped out of their seats while clapping and cheering with praise for the performance they had just witnessed.

The judges handed in the final scores. The crowd waited silently as they stared at the scoreboard. The lights lit up on the board as 1.00. Only one? The crowd was confused, as this was the lowest score possible. Then a voice from the loud speaker said, "There seems to be a problem. The judges are conferring, one moment please.... Yes! Yes it is!!! For the first time in the Modern Olympic Games, a perfect 10.00!”

The scoreboard was only set for three digits and did not have enough spots to display the four digits of 10.00. Nadia made Olympic Gymnastic History by changing what was considered at the time by the masses to be impossible. She was the first gymnast in history to score a perfect 10.00.

Nadia was a girl no more that six years old turning cartwheels in the schoolyards of Romania when asked if she believed it possible for a little girl to fly. She was found as a carefree little girl who believed she could accomplish the unimaginable. “Many never experience breaking the bonds and flying because they lack the courage to believe beyond what others suggest as possible," said Nadia. "The lack of courage to break boundaries is not a consequence of cowardice but rather conformity. Just as the numbers on a scoreboard were set based on what others felt at one time to be possible, it also suggested the limits to which others should conform as well.”

Conformity is following a script for your life that you did not write. If you have ever heard that quiet yet persistent voice in the back of your head telling you that you can do more then has been realized, if you have ever had a feeling that you were capable of far more than has been demonstrated in your life so far or have seen yourself going further then others thought possible, this by itself could be evidence of the fact that you were meant to break through the bonds and fly.

Quality #2 - Decide to Be a Champion... No Matter What!

At one of Nadia’s first performances, before her perfect 10 was accomplished, many had hopes to watch this young girl perform her routine at a gymnastic competition. Coach Károlyi had promised everyone she would be a future champion for the Romanian team. He instructed Nadia to “perform exactly as you did in practice, and don’t let us down.” If Nadia performed as she demonstrated in practice, she would succeed.

Nadia slowly walked over to the balance beam. She stared over the balance beam not with her usual fire but with hesitancy for what she was she was supposed to do, with a look of fear from the expectations set by others. Nadia proceeded with her routine and fell several times off the balance beam. Many looked on with disbelief and disappointment. Was this was the young girl who was promised to be a champion?

All too often many of us stand in our own way of making our dreams and goals come to fruition not because of who we think we are, but rather, who we think we’re not.

On the trip back from the competition, Nadia stared out of the window of the bus in the back seat. Bela sat next to her and said, "The tragedy is not that you fell. It was that you were the best and didn’t live up to it! You’re not serious about gymnastics! You should quit! Did you ever see anyone as bad as you were today? Go back to the schoolyards where you came from!”

“NO!" Nadia yelled back at him. "I WANT TO BE A CHAMPION!"

Quality #3 - Keep the Company of Other Champions

How many times have you fallen? How many times have you missed that one step and stumbled? Nadia had within her the talent to be a legendary gymnast. At no more 13 years of age, Nadia was told she was a champion and yet she still fell. And not just once but several times. How many of us know we have more within us but yet continually fall short of our fullest potential? As a result, we never truly allow our talents and gifts to be harnessed. Nadia was surrounded by people who believed in her. Coach Károlyi believed Nadia had the potential for greatness and expected nothing less. It was this uncompromising belief in Nadia’s potential that was perhaps one of the strongest determinants in her success.

Your reference group is one of the most powerful determinants of your success in any area of your life. We all have the potential to be champions and break the norms of what is believed to be possible. It takes just one person who unconditionally believes in your abilities to help you become more than your personal history.

Look at three people in your life who you share most of your time and thoughts with and ask the following questions:

• What are the words they say to you? Do they believe you are remarkable?
• Do they continually point it out your unique talents?
• Does your reference group allow you to stay where you are, or do they continually push you to go were you were meant to be?
• Do they stay quiet when you fall back, or do they not accept anything less than your best? How do they communicate this to you?
• Do they question you as a person, or do they question the behaviors, decisions and actions you take that aren’t consistent with your highest potential?

Your reference group is one of the most important things in your life because they have the ability to shape and define who and what you become. Think hard about the above questions. Every day you are at work in your club or business setting ask yourself:

• Who do I choose to spend my time with at work? Is this consistent with who I aspire to be as a professional?
• Do the people I surround myself with continually discuss new ideas and thoughts?
• Are the people in my reference group at work attending seminars and pursuing continual education and professional development?
• Are the people I talk to positive, or do they consistently complain about all that is wrong? What you allow to be put in to your mind can eventually shape your thoughts as well.
• Do I surround myself with the best in my club (or whatever environment you work in)? People/Clients/Members notice everything. Even when you think it is not important, they see who you talk to and how you spend your time at the club and use this as a determinant when choosing a trainer.
• Is my reference group at work supportive of my success, or do they feel comfortable when I don’t succeed at a task or goal? Competition and threat are two totally different things. Healthy competition can help in boosting your potential while those who are threatened by your success might seek to pull you down.

Quality #4 - Self Reliance

After making Olympic history by achieving a perfect 10, Nadia lived her life growing up in the eyes of society. She was always referred to as the champion, the legend and the best. She was constantly being watched, judged and criticized by the masses. The story of the champion comes with greatness, and with greatness comes adversity. It is the challenge that leads you further towards your unrealized potential. The potential would never had been known if the challenge had never been experienced.

Nadia was separated from her family and coach. She was sent to another team and coach. In her separation from the familiar support group she had for many years, her life shifted. She gained weight, was mocked by her team and lost her best friend in feuds of jealousy. Nadia was alone for the first time in her life. She was used to a structure, a support group and voice believing in her and setting the parameters with which she lived. When she was without this, she had nothing left but time by herself. Nadia was isolated to her room by her new coaches and given strict orders to not see visitors so she could focus on gymnastics and lose the weight she had gained.

In her room alone, Nadia was forced to think, reflect and question. Her ego kicked in. The ego is the dark, shadowy side of us that wants to believe we are capable of not being loved by anyone. The ego keeps us in shame, guilt and confusion about our true identity. The ego keeps us resistant to telling the truth, and then uses our internal and external display of honesty to breed fear in our hearts. Nadia attempted to end the silence and fear by self destructing behaviors and attempted suicide.

Quality #5 - Perseverance

In her hospital bed during her recovery from attempted suicide, Nadia was told to leave gymnastics and lead a simple life. "Take walks," they said, "Get a job and start a family." Nadia could not do it. She responded, “I must be the best! I must train harder than I have ever done before!”

The difference for champions is they go one more round. Regardless of how many times you are “down,” you are not beaten if you rise to your feet just one more time. Nadia went back to Bela. She trained harder then ever. She ran miles, trained intensely and restricted her diet to lose the weight.

On your journey through life, there will perhaps be many experiences, roles and environments that will contribute to who you are. There will also be times where the patterns that have made you succeed in the past may be futile in the future. Because change is constant, you must have the ability to be flexible in your environment. Always have the ability to hear different opinions and viewpoints and adapt to different patterns to lead to the same result you desire. The professional who does not have the ability to adapt and change is the professional who will stay in one place and eventually be obsolete.

As you grow and move towards your goal, always have the ability to:

• Stay true to your values and beliefs.
• Stay aware of your strengths and weaknesses.
• Be aware of your “why” in the industry and the contribution you wish to make.
• Always have the ability to be flexible enough to learn and be open minded to change your patterns and adapt to new environments, all leading to the goal you desire.

Life can move fast when we are on a rise towards greatness. Because of this, we might look back and not realize how we got there. We question the accomplishments we make, the praises we receive, and we fear the next step. One night during her training, Nadia ran to the kitchen and grabbed some food to secretly take back to her room and eat. Bela ran in to her room, grabbed her, threw her over his shoulder and took her back to the kitchen. As he was throwing food at her, he screamed, "Can’t stand the pressure of being a star? Do you want to self destruct so no one will recognize you? Don’t know what to do when the going gets rough? From now on Nadia, it is up to you. You can’t depend on me anymore. I will teach you what to do, but I can’t make you do it, and I won’t do it for you!"

Quality #6 - Re-imagine

At the 1979 World Gymnastic Championships, after rigorously training, Nadia was to perform once again after many years in hopes of regaining her crown and leading the Romanian team to victory. However, she was suffering a wrist injury which she had never attended to in her past weeks of training. Bela angrily looked at her and said, “You are no use to us like this.” Nadia was taken out of the competition.

Nadia stood outside the arena as she listened to the judges announcing the scores of her teammates and competitors. Her one-time best friend, the one who had turned on her in jealousy during Nadia’s times of glory, now walked over to her and said, “Nadia, gymnastics has changed. We are the ones who changed it. What was once special is now ordinary. Nadia, I am sorry. I am sorry for being jealous. You deserved all of your wings.”

We fall and we get up, and perhaps we fall again. Each of these experiences can teach us more about ourselves. You learn a little and then put it in to practice. There is always more for you to learn, but after a while, you notice that what you are practicing no longer works. That’s the blessing. It does not allow you to stagnate. It forces you to grow, and grow some more. In order to grow, we must work and continue to work. It is the work we must do on ourselves in order to experience our greatness that makes it so challenging.

Nadia walked back in to the arena, took off her jacket and said, “I will compete.” Bela stared at her and said, “I can’t let you do that.” “What do we need to win?” Nadia asked. The response was, “9.9.” Nadia stared at Bela and said, “I understand now. I can do it on my own.”

Nadia walked with confidence over to the balance beam. The crowd looked on with excitement at her on the gymnasium floor as her name was announced over the loud speaker. She stared over the balance beam. This was a place she had been before. This is where she began, yet this time it was different after all of the years of trials, glories, defeats and struggles. This time, Nadia stood staring over the balance beam with a confidence that came from within her, a confidence that was not based on the beliefs of others.

Nadia believed she could do this routine magnificently because she was doing it. She performed her routine on the balance beam with a badly injured wrist. The judges and spectators watched silently, remembering the last time they had witnessed this performance. Her movements were beautiful. Her presence was magnificent.

Champions are champions because they have within them the ability to realize their inherent talents. The greatest blessing one can have is the realization that it is not a circumstance, company, role or another person that helps to develop a talent. It is the realization that the talent was, is and and always will be within you.

Nadia completed her final somersaults and landed with her two feet planted firmly on the ground. Her head was held down at first. Slowly she lifted her torso, then her head and then fully extended her arms towards the sky while staring with intensity into the layers of spectators.

The judges announced the score “9.95.” They won the championship.

“And in the end of all of our exploring, will be to arrive where we started, and know the place for the first time.” – T.S Elliot

References: Robert Cappucio

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"What Every Marketer And Sales Professional Ought To Know"

How You Can Create Specific Winning Moments With Your Customers, Clients, And Champions More And More Often

In todays crazy hectic non stop world people just don't take the time for one another anymore. I work extra hard to create lasting relationships of value. The more value I bring to people, the more referrals and friends I seem to make. Whatever happened to just being yourself and being natural. It is a risk I know but not everyone will like you that is a fact and I've accepted that have you? I love people and from my experience everyone has a story that is of importance if you listen long enough and hard enough you will soon learn to forget about yourself and truely be happier it feels good to help people and to me that is a blessing. Business is a pathway of building relationships and I know I got into business because I love to motivate and encourage people to become more and I wanted to help people create better experiences for their lives through Sports, Life, Health & Fitness. For those reasons alone it makes me try harder to be a great influence and a caring friend.

Here are 5 Winning strategies you can apply immediately to a more fun, full, and long lasting sales and marketing career. We have to remember these are human lives we are dealing with and they are just as important as we are and all humans have the same basic needs and desires. Look for the good in people, have faith in them, and they will win. Look for the bad in people and you will surely find that too. What are you focused on? We are all so busy focusing on whats wrong with our lives what ever happened to whats right with our lives. We can be a major influence to people and their lives. Here are some rules to live by that may help you if applied.

Work towards a partnership and create win/win situations where both buyer and seller come out on top. Become a truely helpful person and look for more problems to solve then paid for. Our customers and clients today are under way more stress then ever before so if we look for ways to relieve their stress and make their world a better place the better off we will both be. It feels good to go the extra mile for people. All those little things you do add up and people appreciate it. Remember people can not deny love it is the strongest emotion of all. To be loved you must give love. To have friends you must be a friend.

Keep tension out of the picture when interacting with customers, clients, prospects, ect. Let yourself ease into situations try laughing a little let things happen naturally. Try connecting with someone on a totally different subject thats important to them. Find common interests that build rapport and create comfortable talking grounds.

Manage distractions and be an active listener always. Let yourself go and fully connect with people and believe me not only will you make a lot more money and you should not be afraid of that, but you will soon find a much happier and lasting way to do business. You will always win by putting people first. Become less of you and more understanding of their needs and wants. You will soon discover more of what I call the wiser self.

I hope this helps you excel and make lots of new friends in 2009. Make this a relationship focused year and remember the golden rule do onto others as you would want them to do to you. Take care and God Bless You all!

Your Friend In Health & Fitness,

Natalie Pyles
Call Me For Your FREE Consultation Today! 480-419-6462 or e-mail fitnesselementsassociates@yahoo.com
Visit WWW.MyFitnessElements.com

"Electrifying Tips On How To Create Flow Experiences"

Learn How To Let Flow Experiences Bring You More Health And Happiness

Have you ever found yourself in a state of complete absorption in a complex and challenging activity that stretches your skills? This wonderful state is called flow. Flow can be described as the peak experiences and moments in our lives. The more flow experiences we generate and experience the happier we are below are some tips on how to create and experience more flow states in our lives and why flow is so important.

When your in a flow state your not thinking about yourself and your not destracted or fretting. Your intently focused. You feel fully alive, aware, energized and present. You take risks and use all sense of time and notice the bodily motions (hunger,thirst) more then usual. You don't really notice your emotions. Flow experiences are great one should leave you feeling uplifted and fully energized. Some benefits of flow are:

* More life engagement
* More life satisfaction
* Better quality of life
* More positive emotions
* More resources
* More self-esteem

Let yourself look and find flow experiences by applying these steps. Stop, think, and identify and list the flow experiences both at work and in your personal life. Lose yourself in an activity that uses your skills beautifully and leaves you energized when done. You will be your happiest while engaged in your best skills and the better potential a flow experience can be.

Leave your stresses and strains aside so you can fully enjoy those activities that generate flow into your life. Try and take moments to reflect and connect with your higher purpose. Look for new and creative ways to engage your strengths. Life can be what you want it to be so make yourself be fully aware and let yourself flow. Live a happier, healthier, and better fulfilled life.

References: Margaret More, ACSM, Well Coaches

By, Natalie Pyles

Fitness & Nutritional Expert, Wellness Coach, Author, & Speaker

Call Me For Your FREE Consultation Today! 480-419-6462 or e-mail fitnesselementsassociates@yahoo.com
WWW.Myfitnesselements.com

Five new foods to incorporate into your diet

Five new foods to incorporate into your diet

1. Pistachios – They lower cholesterol and contain heart healthy fats.


2. Pomegranates – They’re packed with antioxidants and a 2008 animal study found they could help with inflammation.


3. Salmon – In addition to heart-healthy omega-3s, it contains bone-strengthening vitamin D.


4. Chamomile tea – A daily cup could help reduce your chances of diabetes.


5. Basil – Researchers are now finding that the yummy herb has anti-aging properties.

Love Your Friend In Health & Fitness,

Natalie Pyles

Why Core Training and Glute Activation Is A Must!

Why Core Training and Glute Activation Is A Must!

Simply defined, core stability or pillar strength is “the ability to create extremity movement without compensatory movement of the spine or pelvis.” In the broadest sense, it is “the ability to produce and transmit force from the ground without energy leaks at the hips, spine or scapulo-thoracic joints.” Energy leaks are defined as points at which energy is lost during the transfer of force from the ground. Energy leaks are a result of the inability of the body to stabilize a particular joint. Torso strength encompasses core, hip and shoulder stability and, most importantly, the ability to move force from the ground to the extremities while maintaining stability in the aforementioned areas.

Setting the Stage for Stability: Training the Deep Abdominal Muscles

As the study of the interrelationship of low back pain and the training of the abdominal muscles continues, it is obvious that the paradigms will continue to shift. One such shift is occurring currently. I have written and spoken extensively about the Australian methods of training the deep abdominal muscles. The work of Richardson, Hodges and Jull, through their landmark work Therapeutic Exercise for Spinal Segmental Stabilization in Low Back Pain, has significantly advanced our knowledge of core anatomy and muscle function. In actuality, that book and the research that preceded it have forever changed the way that training is performed. Interestingly enough, some practitioners in the field have rejected the Australian concepts for a broad range of reasons. The most notable and credible among these critics is Canadian Dr. Stuart McGill. McGill provides a sound biomechanical rationale for why “hollowing,” as he refers to the “draw-in” maneuver, will actually decrease stability. McGill advocates a technique he refers to as “bracing” in place of “hollowing” or “drawing in” (these terms are defined below). I understand Dr. McGill’s premise, but I still believe that learning to hollow or draw in is a necessary skill for our athletes to achieve.

Although I am not qualified to dispute Dr. McGill’s research, I have a point of theoretical disagreement. McGill’s research clearly shows that drawing in or hollowing can decrease base of support and stability of the spine. However, we are teaching drawing in as a neuromuscular awareness exercise, not as the primary vehicle for stability.

In addition, most of our athletes are the classic “Janda lower-crossed body” with an almost protruding abdominal wall and a significant lumbar lordosis. (Vladimir Janda was one of the pioneers of manual medicine in Europe. He introduced many of the concepts of muscle imbalance on which core training and functional training are now based.) In these athletes, I believe that drawing in simply brings the rectus into normal alignment from a position of concavity. In reality, the athlete is not hollowing but simply bringing the abdominal wall back to its intended position of stability. In other words, the goal is simply to bring the abdomen back to its normal anatomical position. The key here is that drawing in for a lordotic athlete would not decrease the base of support as McGill suggests.

In my opinion, performing draw-in exercises literally sets the table for all other stability exercises. We are teaching athletes to contract a muscle they may not be capable of contracting voluntarily. Athletes or clients unable to draw in will not be able to properly stabilize in any other movement pattern. In fact, I don’t believe an athlete who cannot draw in would be able to “brace” as effectively in a natural setting. In my opinion and experience, the purpose of the draw-in exercises is not really to be exercises in themselves but to allow clients to learn to properly set the core musculature in all activities.

Initially the draw-in concept is applied in quadruped or bridging exercises (both of which can be found in the PTontheNET.com Exercise & Flexibility Library). In my opinion, the draw in is the foundation on which all other stability exercise is built. Whether you choose to draw in or brace, the execution of quadruped or bridging exercises remains the same. The difference is not in how you do the exercises, but in how you choose to set the table. The end result remains the same.

The Science Behind Core Training

Torso strength could be a book in and of itself. The training of the torso, core or pillar, depending on your descriptive term of choice, is filled with controversy and confusion. Advocates of powerlifting or Olympic lifting seem to feel that most of the scientific advances made in the areas of medicine and physical therapy do not apply to strength sports. As with many points made by those who consistently lift weights with two feet on the ground, I respectfully disagree. I think our influences in the area of injury prevention should be the physical therapists who deal with injured athletes, not people from the sports of powerlifting or Olympic lifting.

It is very easy for those who never have to worry about athletes running or jumping to tell us how to train those who do. Unfortunately, when powerlifting or Olympic lifting coaches begin to move from strength and power development into performance enhancement, problems arise. In this instance, I believe you cannot deny science. Science tells us that the deep abdominal muscles (internal oblique, transverse abdominus and multifidus) play a key role in the stability of the lumbar spine. Many in the strength community disagree. I believe that disagreement is healthy, but I have seen far too many strength athletes with problems in the lumbo-pelvic hip complex (hip and low back) to think that exercises like squats provide enough stability training to the core.

I have come to believe that learning to stabilize either via a bracing maneuver as described by McGill (simultaneous use of the rectus abdominus and the deep abdominal musculature) or by executing a draw-in maneuver is key to being able to strength train and remain healthy. Many who have read my work might consider this a departure from my previous thoughts. In fact, it is only the continuation of my education. Six years ago, I did not have nearly the depth of understanding on the anatomy of the deep abdominal musculature as I do now. McGill’s work has continued to advance our knowledge of the workings of the abdominal musculature, and I must admit his evidence is compelling. Dr. McGill’s Low Back Disorders is the latest landmark work for any strength and conditioning professional. I think the disagreements between people like McGill and Hodges are primarily disagreements of semantics as they relate to strength training and not really of science. The Australian research in the area of drawing in is still applicable to athletes because, as I stated previously, most athletic bodies are lordotic.

As I have continued to read the work of physical therapist Shirley Sahrmann, I have also changed my ideas on the training of “local muscles” versus “global muscles.” In her book Diagnosis and Treatment of Movement Impairment Syndromes, Sahrmann makes some interesting comments relative to core training as it relates to the larger muscles, like the external oblique and internal oblique. Sahrmann has isolated the essence of any exercise but, most importantly, core exercise. Sahrmann states: “Motion is restricted to the segment that is supposed to move.” Like McGill, Sahrmann relies heavily on EMG data to prescribe exercise, but her prescriptions run away from the norm. Sahrmann recommends a traditional abdominal curl-up as a segmental movement not directed primarily at the rectus but at the internal oblique.

In fact, Sahrmann states, “The primary disadvantage of improving the rectus abdominus is that the rectus cannot produce or prevent rotation, and shortness or stiffness contributes to thoracic kyphosis.” However, the data Sahrmann cites shows that the highest internal oblique activity is actually when a curl-up or segmental crunch is progressed into a full sit-up. Sahrmann makes clear distinctions as to how this should be performed with internal oblique focus and makes a wonderful case for including an “old school” exercise in the torso strength program. Sahrmann also cites the reverse crunch as a key external oblique exercise. This is a hips-to-shoulders flexion exercise that elicits high external oblique activity.

Glute Activation and Injury Prevention

To really understand core training, we need to look at the key compensation patterns that occur when someone attempts to train the core. As I often state in my work, substituting lumbar extension for hip extension is the major culprit in many of the problems that we see. This is one of the primary problems in lower back pain and may be one of the key areas we attempt to improve over the next few years. McGill uses the term “gluteal amnesia.” Mike Clark might call it a problem of reciprocal inhibition or synergistic dominance. Both are “Jandaists." Both McGill and Clark identify the same problem. The problem is, are the glutes weak because the psoas is tight, or is the psoas tight because the glutes are weak? It may be a classic interdependent, chicken and egg scenario. Either way, proper strengthening of the glutes will be the best cure. In fact, we may not even be strengthening but just re-educating the neuromuscular system. In reality, most early strength gains are more neural than contractile.

In order to do this, the athlete needs to be able to set the core and fire the glutes. Initially, this is best done in quadruped to eliminate hamstring contribution. Sahrmannn presents another series of thoughts in her book. She believes most anterior hip pain is also the result of poor glute function and the resultant synergistic dominance of the hamstrings. Sahrmann discusses the simple biomechanical explanation by citing the lower insertion point of the hamstrings on the femur. If the hamstrings are consistently called upon to be the primary hip extensor, the result will be anterior hip pain in addition to hamstring strains. The anterior hip pain is a result of the poor angle of pull of the hamstrings when used as a hip extensor.

The key to the future of torso or core training will be in combining all of the necessary movements without overemphasizing or underemphasizing a particular muscle or movement. If I look at my failings over the last five years, I would say that it would be in not training the larger global muscles. So much emphasis was placed on draw-in exercises and on stability that many of athletes could not perform sit-up or curl-up exercises. If I can make one clear statement of what I believe now about training, particularly as it applies to the core or pillar, it is "Glute activation or more importantly, lack of glute activation, may be the root of many of our evils."

As we look at more and more athletes, both injured and healthy, the inability to activate the gluteus maximus and gluteus medius stands out as the root cause of at least four major injuries:

1. Low back pain relates strongly to poor glute max activation. (Poor glute function will cause excessive lumbar compensation.)
2. Hamstring strains relate strongly to poor glute max activation. (Think about synergistic dominance.)
3. Anterior hip pain relates strongly to poor glute max activation. (This relates to the poor biomechanics of hamstrings as hip extensors.)
4. Anterior knee pain relates strongly to poor glute medius strength or activation.

Sahrmann makes one of her many lucid points: “When assessing the factors that contribute to an overuse syndrome, one of the rules is to determine whether one or more of the synergists of the strained muscle are also weak. When the synergist is weak, the muscle strain is probably the result of excessive demands.”

I call this looking on the roof. If you see water leaking into your house, you don’t simply try to plug the hole or paint over the water stain. You look for the source of the water. You look on the roof for the problem. The same applies to injuries. Don’t focus on pain site - focus on the pain source. In our case, the source keeps coming back to the glutes. In the bigger picture, coaches should look at every non-traumatic (non-contact) injury as having a root cause in either poor program design or weakness of synergists.

We perform glute activation at the beginning of every workout to develop better awareness of the function of the glutes and to hopefully “wake them up” so that they will be greater contributors to the workout.

This whole “glute activation” thing can become a problem as you will be asking your athletes or clients to continually touch their rear ends. In addition, you will be continually touching people’s rear ends. A word to the wise: In our litigious society, sexual harassment is a problem. Be careful and communicate clearly. We are treading in dangerous, but necessary, water.

One small problem: When does glute activation become resistance training versus core training? I must confess to being unsure at this point. There is a thin line between hip-dominant exercise and core training. The solution may be to do your core work (quadruped and bridging) on the days you are doing your hip-dominant lower-body exercises or perhaps to perform some type of hip-dominant exercise every day. Whatever your approach, let me be clear that I believe it is vital to perform glute activation prior to every workout.

Glute Activation Keys

* Perform glute activation as the first thing in your warm-up.
* Straight-leg mini-band or super band X walks are great for glute medius (posterior fibers) See Figure 1 below.
* For glute max, use either quadruped hip extension or Cook hip lift. See Figures 2 and 3 below.



Figure 1


Figure 2


Figure 3

X Band Walks


Quadruped Hip Extension


Cook Hip Lift

Glossary of Terms:

Drawing in - The action of bringing the rectus abdominus toward the spinal column. Ideally this is done by contracting the transverse abdominus and internal oblique muscles.

Hollowing - Another description of a drawing in action that assumes the action results in a decrease of waist diameter.

Bracing - The technique taught and favored by McGill that involves a simultaneous stabilization contraction of both the transverse abdominus and the rectus abdominus. In bracing, there is no attempt to decrease the diamter at the waist, only to activate the muscles.

References: Michael Boyle

Forwarded By, Natalie Pyles

Fitness & Nutritional Expert, Author, Speaker

Call Me For Your FREE Consultation Today! 1-800-681-9894 or e-mail fitnesselementsassociates@yahoo.com
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"The Art Of Flexibility Training - Part 2"

The stretches in this article are presented in the context of assuming that your client is "apparently healthy" as described by the American College of Sports Medicine. It is also assumed that your client has successfully cleared any and all health history questionnaires, has gotten any necessary medical clearance before you work with them and is appropriately warmed up.

Hamstrings: biceps femoris, semitendinosus, semimembranosus

Besides one of the heads of the bicep femoris, the hamstrings cross the hip and the knee, and these stretches are presented using that reference point. Since they cross two joints, there are several options in both stretching and strengthening this muscle group. Remember that even though we are talking about stretching, we must always think of the entire program. There are many issues that can be discovered or uncovered during an assessment, and in flexibility training. Some of these will be presented today and I will also present an entire article on assessment in the near future.

Straight Leg Hamstring Stretch

With the straight leg hamstring stretch, we are lengthening the muscle fibers behind the knee as much as possible and then lengthening at the hip until a stretch is felt, aka the "endpoint."

Client lies on table with both legs straight. Remember, it is always acceptable to bend the knee that is not being stretched. This puts slack in the hip flexors of the non-stretching leg, easing stress on the low back.

Have the client lie close to the edge of the table from which you are working. This makes it easier on your body. Where, and how you position yourself will depend on the length of the client’s leg, your height, and the height of the table. Adjust the height of the table if possible, so that you don’t have to hold your limbs up high over, or away from your body. These same criteria hold true if you are stretching while your client lies on the floor. You will need to determine whether you should be standing, or kneeling. You should keep your spine in neutral, your abs tight, chest out and keep the client’s limb close to your body. You should think about moving your body instead of your limbs.

Active movement is a valuable tool for the trainer to assess many components, such as range of motion, strength, flexibility, and core stability. Assess your client’s active range of hip flexion by asking them to lift up the right leg as high as possible. Determine pain free movement, assess imbalances between the two sides, and determine the endpoint.

"Normal" passive flexibility for the hamstrings is approximately 85 degrees with the low back flat. It is the responsibility of the trainer to determine how much flexibility the client needs or wants as part of the program design process. These needs and wants must then be weighed against the risk of possible hypermobility at the joint, with muscles that are too flexible.

Determine the endpoint: where the client begins to feel a stretch. Put the client’s right leg on your shoulder, or wherever is comfortable for you. (Fig.1)

Figure 1

Put your left hand above the client’s right knee. Do not put your hand on the kneecap. Cue the client to keep the pelvis still, and the opposite leg still.

Cue the client to keep the right knee straight, and push the straight leg down towards the table with approximately 50% effort, for about 4 seconds. Immediately afterward, you may feel the muscle fibers release, and you are able to move the limb into a new endpoint. Repeat this sequence 3-4 times, always beginning at the new endpoint.

Important Points: Many of our clients (many people in general) have difficulty in keeping the pelvis still while the hamstrings are lengthening. This is a classic example of the relationship between proximal stability and distal mobility. We will address this more in the assessment articles. The bottom line is that if the ischial tuberosities come up off the table (the origin of the hamstrings), the stretch is no longer increased; core and pelvic stability is sacrificed, and most importantly-we lose the opportunity to teach our clients new movement and postural positions which will help them in their daily lives against musculoskeletal imbalances.

Before beginning the next cycle, reaffirm that the low back is okay, and look to make sure that the other leg is still and stable, and the pelvis is on the table and neutral. If the client’s left leg comes up off the table, it may very well be because you are going past the endpoint. If the left thigh is coming off the table, it could be because those hip flexors are tight. You can have the client bend the left knee, put the left foot on the table and continue the stretch. Remember that the range of motion did not increase even though it looks like the stretching leg can go further. It is only because you moved the origin of the muscle further off the table, and can therefore move the leg further.

Outer Hip/Abductors

Major muscles/tissue being stretched: gluteus medius, gluteus minimus, tensor fasciae latae (isn’t this something that you order at Starbuck’s – give me a tensor fascia latae with non-fat milk-?), and the iliotibial band or IT band.

The gluteus medius and minimus abduct and medially rotate the leg at the hip. The tensor fascia latae also abducts (although in a more flexed position), and the iliotibial band is responsible for stability at the hip and the knee since it inserts below the knee.

To stretch this are, we will cue the client to laterally rotate, and adduct at the hip.

Many clients are tight in the muscles of the outer hip and thigh. Many of the traditional sports in which our clients participate put a load on the lateral side of the body, like running, cycling, in-line skating, etc. It is important to remember, however, that a tight muscle is not always the strong muscle. It is the responsibility of the trainer to ascertain which muscles are tight and/or weak and flexible and/or strong,

Have the client lie supine with both legs straight. Assess active range of motion for adduction (which stretches the abductors). Be sure there is no pain in the low back as the client adducts the leg across the midline. Normal passive flexibility for the abductors is approximately 30-40 degrees past the midline of the body.

Sit, or prop yourself on the table facing the client, on the outside of the left leg. Cue the client to keep the hip-bones still, and laterally rotate the right leg at the hip.

A note on cueing: Many trainers would tell the client to "turn the right foot out." It is important to have the client understand that the movement is happening at the hip in order for them to perform the movement completely and efficiently. You may be able to feel the tightness of the muscles in laterally rotating at the hip. It is this "feel" that is crucial in being a safe and effective stretching technician (see Figure 2).

wpe53.jpg (5691 bytes) Fig. 2

Assist the client in bringing the right leg across the midline of the body, high enough to cross the left thigh.

If the leg goes too high, the client may feel a stretch in the hamstrings. If the hamstring stretch is inhibiting the stretch of the outer hips/IT band, then you may want to bend the knee slightly to put the hamstrings/gastrocnemius in slack. Remember that you are sacrificing the stretching of the IT band if you bend the knee too much.

Keep the client’s leg close to your body, or support your elbow with your body. Support the client’s right knee on the lateral side. Start the sequence at the endpoint. Ask the client "do you feel a stretch? Can you point to where you feel a stretch?" The client may feel stretching around the greater trochanter of the femur, or along the fibers of the IT band. Cue the client to push against your body with 50 percent effort for four to six seconds. After this isometric contraction, you should feel the muscles "give" or "release," allowing you to move further into a stretched position. Repeat this sequence three to four times.

If the client’s right hip comes up off the table, you can cue them to pull it back down before you start the next cycle of contract-relax. Remember, when they pull the hip back down to the table, they will be increasing the stretch, since they are pulling the origin of the muscles further away, and back to the stable position. You may have to continually cue to keep the leg externally rotated.

A Note on Breathing

Obviously, the most important point is for the client to breathe while stretching. You may want to try having the client inhale as they contract the stretched muscle, and exhale as they "release", and stretch. This is not the same as we cue during strength training, i.e. exhaling during exertion, although it works well with the contract-relax stretching.wpe54.jpg (5650 bytes)

Fig. 3

(another view of the same position)

Always be certain that the ankle is in a neutral position.

Quadratus Lumborum (QL)

Many times the quadratus lumborum – responsible for lateral flexion of the spine, or "hip hiking" of the hip – is either too weak and/or too tight for the core of the body to work efficiently in either initiating, translating or supporting movement in and around the pelvis, and the whole body. This muscle is extremely important in stability of the lumbopelvic region.

Assess active range of motion to determine pain free movement, compensation, and symmetry. Normal flexibility is approximately 35 degrees. Cue the client to sit on the table, with the left leg straight, and out to the side. The right leg should be off the table. If the left hamstrings are tight, they may inhibit the stretch. If so, have the client bend the left knee to put slack in the hamstrings (see Figure 4).

Fig. 4

The client should be instructed to keep the right hip bone still or to pull it toward the table. The client’s left arm can also be used to stabilize by holding onto the table.

The main goal is for the client to remain stable while stretching. If the client is unable to sit in this position without falling over to the side, then have them simply sit up with both legs out in front, and the left arm assisting in the stabilization. The client in Figure 4 could also move his left, letting the left leg hang off of the table. The bottom line is that we must understand which muscle(s) we are trying to stretch, we must be sure that the spine is not compromised, and that we are actually cueing the client to move into a position which will illicit a stretch. If you are stretching on the floor, have the client sit with the left leg straight as in Figure 4. Bend the right knee, keeping it perpendicular to the body, with the foot into the body.

Cue the client to reach up overhead with the right arm, and laterally flex over to the left side. Be certain that there is no discomfort in the low back area. Place your body up on the table, or position yourself so as to help secure a good base of support (Fig. 5).

Fig. 5

Cue the client to push against you with 50 percent effort for four to six seconds, after which the client may be able to "fall" into a further stretch. It is important to cue the client to increase the stretch if applicable. As they stop pushing against you, they should feel that they can stretch further.

The client may also feel a stretch in the lattissimus dorsi, or erector spinae. You may need to attempt different angles in order to determine where the client most needs the stretch.

Up to this point, the following muscle groups have been presented: hip flexors, quadriceps, hamstrings (straight leg), abductors (outer hip) and quadratus lumborum.

References:

1. Adler, S., Beckers, D., & Buck, M. (1993). PNF in Practice. Berlin: Springer-Verlag.
2. Alter, M. (1988). Science of Stretching. Champagne, IL: Human Kinetic Books.
3. Brotzman, S.B., (1996). Handbook of Orthopedic Rehabilitation. St. Louis, MI: Mosby-YearBook.
4. Trew, M., Everett, T. (1997). Human Movement: An Introductory Text. Churchill Livingstone.
5. Porterfield, J., DeRosa, C. (1998). Mechanical Low Back Pain: Perspectives in Functional Anatomy.
6. Annette Lang

Forwarded By,

Natalie Pyles

Fitness & Nutritional Expert, Author, Speaker, & Wellness Coach

Call Me For Your FREE Consultation Today! 1-800-681-9894 or e-mail fitnesselementsassociates@yahoo.com
WWW.MyFitnessElements.com

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"The Art Of Flexibility Training"- Part 1

"The Art Of Flexibility Training"- Part 1

We as fitness professionals have long learned that flexibility is one of the four components of fitness, along with muscular strength, muscular endurance and cardiovascular endurance.

There is much evidence both for and against the benefits of various flexibility training or stretching protocols. This article is not intended to delve into the pros and cons but to present specific kinds of stretching protocols in a practical manner. Stretching major muscle groups will be discussed. The goal is for the personal trainer to start developing a competency in stretching as a vital component of a comprehensive training program.

Components of a professional personal trainer’s approach to flexibility training.

Trainer Responsibility: We must assume the responsibility of "touching" someone. Whether stretching or working with a client in any capacity, we must be certain that we are being safe and thorough in our documentation regarding health history (PAR-Q) postural assessment and movement/flexibility assessment. It is, therefore, assumed that the trainer:

* Has completed a health history questionnaire - with medical clearance if necessary.
* Has completed an assessment to ascertain pain free range of motion around the joints and to assess flexibility of individual muscle groups.

Warm up: The question "how much time is necessary for a warm up" illicits many answers. Perhaps instead of a specific, designated time, we as trainers should adhere to the goal of a warm up (i.e., increase in core body temperature, lubrication of the joints, etc). Therefore, a person getting out of a cab at 6am in the morning would need a different (and more of) a warm up than a client who moves throughout the workday and comes to the gym at 6pm.

Range of Motion: Although defined many different ways, I use Range of Motion to refer to the maximum movement around a joint. There are many things that can contribute to the range of motion around a joint. Scar tissue, inflammation, muscle bulk, fatty tissue, bony landmarks and weak muscles can all decrease the range of motion around a joint. Another contributing factor to the range of motion around a joint is the inflexibility of an individual muscle. Herein lies the difference between range of motion and flexibility

Flexibility: The degree to which an individual muscle will lengthen. Again, this is but one of the contributing factors to the range of motion around a joint. It is important for the trainer to appreciate the relationship between range of motion around a joint, and the flexibility of individual muscles that surround that joint. Range of motion, again, refers to the movement around the entire joint, and includes many factors. Flexibility refers to an individual muscle, and the lengthening of the muscle fibers and surrounding fascia.

What about hypermobility? If the ligaments that surround a joint are too lax, the joint can be hypermobile, and many times presents itself as unstable. It is then our decision of whether the individual muscle around that joint should be stretched or not. This is a question of risk versus benefit, and is greatly determined by the client’s goals and overall condition.

Endpoint: The point at which the client begins to feel a stretch. This is the point at which the muscle fibers are at their longest, at which some other mechanism is necessary to increase this endpoint, e.g. gravity, a towel, or the personal trainer. The trainer’s ability to detect the endpoint requires a great deal of sensitivity. A muscle’s endpoint will not be the same for everyone-or even for the same person at different times of day. The ability of a trainer to stretch a muscle far enough for it to be beneficial, but not so far as to destabilize a joint, or injure the muscle, is largely dependent upon the trainer’s ability to feel a muscle’s endpoint.

Core Stabilization: To be efficient at stretching, the bones at which the muscles originate must remain still. For example, when holding a rubber band in your left hand, and lengthening it with the right hand, you get to the point where you feel the rubber band is stretched as far as it can be. If you then move the left hand further towards the right, the rubber band decreases in stretch. That is exactly what happens during stretching when one of the bones at which the muscle originates. For the lower body, the pelvis must remain still; and for the upper body the shoulder girdle must remain still. Keeping the core muscles of the body engaged will help keep the pelvic girdle and shoulder girdle still.

Discomfort: There should never be any discomfort while stretching. The client must be able to distinguish a stretching feeling from a tingly, or radiating feeling, or sharp pain. The trainer must then stop the stretch, reassess the alignment, and perhaps discontinue until medical clearance is obtained.

PNF: Proprioceptive Neuromuscular Facilitation: PNF is a broad term that describes the neurological principles of the body. For example, if you stand on one leg, you will feel lots of movement around your ankle, your foot, perhaps your knee, and further up the chain. It is not necessary for you to actively engage any individual muscles to maintain balance; your body is "reacting" to the situation, and making the necessary adjustments. The sensory organs located in and around that joint are responsible for this (1,2). This is an example of PNF in practice. These principles are the intricate coordination of movements and reactions to the environment around the joints. In very brief review, two automatic responses that are responsible for joint and muscle protection are the muscle spindle, and golgi tendon organ. The muscle spindle is located in the muscle belly, and senses when a muscle is stretching too far, or too fast. Its protective reaction is to cause the muscle to contract, i.e. the myotatic stretch reflex. The golgi tendon organ, by contrast, is located in the muscle tendon, and senses too much tension. Its protective reaction is to cause the muscle to relax.

When we teach someone how to do static stretch, we tell him or her not to "bounce" or move too quickly or forcefully into the stretch. This is to prevent the myotatic stretch reflex from being triggered, by the muscle spindle. Then, after holding the static stretch for 15 seconds or so, there is a relaxation of the muscle fibers, i.e. the "inverse stretch reflex"; initiated by the golgi tendon organ.

The same thing happens when there is a contraction of the elongated muscle fibers, e.g. the golgi tendon organ causes a release; this is also called post isometric relaxation.

Since most fitness professionals learn static stretching, what will be presented here is "post isometric" stretching or "contract relax." There are many ways to manipulate the PNF principles of the body, and the trainer is encouraged to continue with further research and education. The knowledge of anatomy is crucial when stretching. Since there are many muscles that perform similar actions at a specific joint, only the major ones are named.

Hip Flexors and Quadriceps: these muscle groups are presented in sequence since the rectus femoris crosses both the hip and the knee, and can only be effectively stretched if done so at both joints.

Major Hip flexors: psoas major/(minor), iliacus, rectus femoris

Stable points: pelvis

The client sits at the end of the stretch table, with the right thigh almost off the table. Instruct the client to hold the left leg, while lying down on the table. Make certain that the client does not lie down without the left leg, as this is very stressful on the low back.

Assess the following:

* If the right thigh comes up off the table, the hip flexors could be tight.
* If the right knee extends, then the quadriceps could be tight.

Always be sure that you are practicing good biomechanics (i.e., back flat, abs engaged, good posture).

Spot the client by facing the table. Take the client’s left foot and place it on the front of your body so the client does not have to hold the leg.

Ask the client:

* "Does your low back feel okay?"
* "Are you feeling pinching or discomfort on the left side?"

It is important to keep the left leg relaxed and alleviate any discomfort, as this takes the focus and effort away from the stretching on the right leg.

If the client feels pinching in the hip flexors of the left leg, you can try to ease up on the degree of hip flexion on the left side or change the angle slightly at which the left hip is flexed.

Assess if the client feels a stretch in the right hip flexors. Be certain they tell you what they feel, and point to where they feel it - as they may be feeling discomfort in the low back, which is not what we want!

In this position, you have gravity assisting in the stretch. Be very conservative in increasing this stretch. If the client’s thigh is below the level of the table and he or she feels no stretching with minimal assistance, it is highly probable that this muscle group does not need to be stretched.



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Post Isometric Relaxation (Contract/Relax)

Hold the client’s right leg at the endpoint of stretch. Cue the client to push the right thigh up into your hand with 50% effort for approximately 6 seconds. At the end of the 6 seconds, you should feel a "release" of the hip flexors, allowing the right thigh to fall further towards the floor. Then repeat this sequence 3-5 times, always starting at the new endpoint.It is very important to not force an increase in the stretch. If the muscle fibers do not release, simply try it again.

Client cues: cueing is obviously a huge component in achieving the desired movement we want from our clients. Tell the client to push the right thigh (or you may get an unwanted push with the left leg!) Cue the client to push, or press, but not to resist your efforts. It is important to have the client initiate the effort, and you are resisting it with an isometric contraction.

Quadriceps:

While holding the right hip in the stretched position, cue the client to flex the right knee, or bend the right knee, or bring the right heel towards the buttocks. This lengthens all of the quadriceps towards the endpoint. Do not assist in this movement, as you want to be sure the client does not feel any knee discomfort. Reassess:

* "Does your low back feel okay?"
* "Does your right knee feel okay?"

If someone’s rectus femoris is extremely tight, they will experience an intense stretch; you will also feel that the right thigh tries to lift up, thereby easing the stretch at the hip. You may have to reduce the stretch at the hip in order to stretch the quadriceps successfully without being too severe of a stretch.

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The client may also report knee discomfort if this muscle is too tight to allow being stretched over both joints. If this is the case, reduce the stretch at the hip, and work only at the quads; over time as the rectus femoris increases in resting length, you will be able to increase the stretch over both the hip and knee.

Take your left leg and hold the client’s right leg in the stretched position by placing your shin right up to the client’s shin. This is a biomechanically advantageous position for the trainer, and very easy to maintain.

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Cue the client to push the right shin into your left one with 50 percent effort for about six seconds. Tell them to either release, or relax; you should feel the muscle fibers relax, and the thigh may drop closer to the floor or the knee may flex more. Repeat the sequence at this new endpoint three to five times.

Stretching at Both the Hip and Knee Joints

Cue the client to simultaneously push the right thigh up into your hand, and push the right shin into your leg, with 50 percent effort for about six seconds. Repeat the sequence at the new endpoint three to five times. This is very difficult for the client as it is a deeper stretch and requires coordination and focus.

References:

1. Adler, S., Beckers, D., & Buck, M. (1993). PNF in Practice. Berlin: Springer-Verlag.
2. Alter, M. (1988). Science of Stretching. Champagne, IL: Human Kinetic Books.
3. Brotzman, S.B., (1996). Handbook of Orthopedic Rehabilitation. St. Louis, MI: Mosby-YearBook.
4. Handel, M., Horstmann, H., Dickhuth, H.H., & Guelch, R.W. (1977). Effects of contract-relax stretching training on muscle performance in athletes. European Journal of Applied Physiology and Occupational Physiology, 76(5), 400-408.
5. Lund, H., Vestergaard-Poulsed P., Kanstrup, IL, & Sejrsen, P. (1998). The effect of passive stretching on delayed onset muscle soreness, and other detrimental effects following eccentric exercise. Scandinavian Journal of Medicine and Science in Sports, 8, 216.
6. Pollard, H., & Ward, G. (1997). A study of two stretching techniques for improving hip flexion range of motion. Journal of Manipulative Physiological Therapy, 20, 443.
7. Annette Lang

Forwarded By,

Natalie Pyles

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