weights #2392
The Weights Mailing List
Some thoughts on LBM and fat loss
by Thomas Incledon <hps...@mediaone.net>
Re: I'm 16 and new to weights
by Paul Southern <Nutri...@home.net>
Re: Palm Software?
by Kris W. Hildrum <hil...@cs.berkeley.edu>
THE MIND IN STRENGTH SPORTS
by <Mcs...@aol.com>
Issue Problems
by Michael Sullivan <sull...@WeightsNet.com>
BodyPump Home Workout Kit?
by Lynne Emmerton <Lynne.E...@stonebow.otago.ac.nz>
Deadlift Problems. Help Please.
by Christopher <chr...@jcdcrs4.jobcorps.org>
Left Hip Pain
by <gw...@att.net>
Re: Bulgarian Training
by Charles Staley <sta...@myodynamics.com>
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Subject: Some thoughts on LBM and fat loss
From: "Thomas Incledon" <hps...@mediaone.net>
Date: Mon, 31 Jul 2000 22:52:12 -0700
If we look at the research on previously sedentary people that take up an
exercise program, any of a large number of exercise strategies involving
weight training can increase lean body mass and reduce body fat. With
more experienced weight trained individuals, it is often thought that
gaining lean body mass and reducing fat simultaneously is not possible
(assuming no drug use). When I look at what most people do in terms of
dieting and training it is no wonder this belief continues. Following the
same old training program does little to stimulate additional gains in lean
body mass. Starving oneself in order to get lean is also a sure way to lose
lots of muscle. A far better strategy is to lose fat mass as slowly as
possible at a rate of 1/2 a pound to 1 pound per week. Most people will
want to try to lose more weight than that and they wind up burning more
lean body mass. I have many clients gain lean body mass while
simultaneously losing body fat (on average about 1-3 pounds). The simple
rule is to make sure that the calorie deficit is never more than 500
Calories per day and keep changing the training stimulus often enough.
Avoid cardio and instead do more anaerobic type movements. For
bodybuilders, circuit weight training is an excellent choice. For other
groups, interval-type training on a treadmill, cycle ergometer or stepmill
can be very effective. If you wanted to really maximize fat loss and hold
on to muscle cut calories by 15% of energy needs or less, so if you need
3000 Calories per day you would only cut back by 450 Calories per day or
less. Yes the weight loss will be slower, but more of it will be fat,
there will be less of a likelihood to lose muscle and if you train right,
you can actually gain muscle. You would also eat one of your 6 or so meals
before bed.
For the above to be possible you need to accurately and consistently
monitor what you are doing. This means taking circumferences, skin folds,
body weight, etc so that you can see what is happening to your body. Often
times people get caught up in body fat percentage as a number. It is only a
guide and many times it is wrong. As long as there is consistency with
using the same equipment and conditions, the overall trend can be detected
and this is what is really important.
later,
Tom
Thomas Incledon, MS, RD, LD, LN, CSCS, NSCA-CPT
Adjunct Professor of Kinesiology and Nutrition
Math, Science, and Technology
Nova Southeastern University
and
Research Scientist
Department of Physiology and Biophysics
Department of Exercise and Sport Science
University of Miami
Mailing address:
619 NW 90th Terrace
Plantation, FL 33324
954-577-0689
hps...@mediaone.net
Journal of Performance Enhancement
http://members.tripod.com/JPE_Sportscience/
Coming soon: Performance Nutrition Newsletter!
----------------------------------------------------------------------
Subject: Re: I'm 16 and new to weights
From: Paul Southern <Nutri...@home.net>
Date: Mon, 31 Jul 2000 22:46:16 -0700
Andy, right now it's not how much you lift as it is how well you lift.
Learn the technique, then add the loading. Lifting heavy loads with bad
form will set you up for imbalances and injuries in the present & future.
If technique is correct then the sky's the limit on loading taking into
account a few things: at 16 you are still growing. Maximal lifts (doing an
extreme weight once), especially overhead, can cause damage to the
epiphyseal tissue on the ends of long bones. This is where you hear people
saying that weight lifting in minors causes stunting of growth. Lifting at
sixteen is great and should be encouraged and it is good that you are
looking for advice. Lift hard but pay attention to form and watch the
maximal lifts. I often train children and teens. It's a great time to
learn how to move the body under tension.
You are working on the leg press. When you do the leg press, make sure
your back stays against the bad and doesn't curl up as you lower the
weights. Do this by keeping the abs tight and the back pressed against the
pad. Some might argue with this, but for now keep you feet higher on the
platform so that you have a 90 degree angle or greater between your thighs
and lower leg when the weights are in the bottom position. Push with your
heals. Lower slowly, or as slow as it takes to lower under control then
press up explosively. Are you squatting? Squats will give you much better
functional strength for sports etc.
There are some good books out there to consult when learning how to lift
weights. Try Fleck's (I think the title is) Successful Long Term Weight
Training. I started out in high school with Bill Pearl's Getting Stronger.
This was great for learning different types of exercises but he does not
go over good form or address the proper way to move the body. A little
heavier text that provides good advice on form is Yesis's Kinesiology of
Exercise. For easy reading consult Ian King's workouts on Testosterone.
net. In the back issues (posted on line) you can find the Limping series
(starting with October) where he gives some good advice on squat form and
deadlift form. He also has some good books and videos. Hope this helps
some. -Paul
Paul Southern
President,
Nutri-Sport Dublin, CA
4930 Dublin Blvd. Suite 840
Dublin, CA. 94568
(925) 560-1043
FAX (925) 560-0972
NUTRI...@home.com
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Subject: Re: Palm Software?
From: "Kris W. Hildrum" <hil...@cs.berkeley.edu>
Date: Mon, 31 Jul 2000 22:50:15 -0700
On Thu, 27 Jul 2000, Bastiaan Stronks wrote:
> Hi, Maybe slightly off-topic, but I think this wil really help my
> workouts: I recently bought a Palm VII palmtop, thinking it would be great
> to track my workouts. But until now, i havent found any good software at
> all.. Does anyone use their palm for their tracking, and if so, which
> software do you use? Thanks in advance, Bas
One program I use is dietlog. It's what it sounds like: a food
log. It includes a database of food (to which you can add your own) so it
can produce totals (protein, calories, carbohydrates, etc) for the day or
the week. I found it easy to use.
It's not perfect, though. The nutrition information for some of
the foods seems to be a bit off--generally, though, I figure this should
average out, and you can enter your own foods. It's also fairly big for a
palm program (~350K), and rather expensive (~$60).
You can go to www.dietlog.com and download a trial version, which
has all the features of the registered version, but only works for ten
days.
The dietlog people also offer a couple other programs of interest:
weightlog (keeps track of your weight) and exerlog. Exerlog allows you to
keep track of your activities, and while I haven't used it, I understand
that it doesn't lend itself to being a weight training log.
The other program I know of is called weights. This one has the
potential to be really useful for keeping track of workouts. (Down to
weight, sets, reps, rest time, and so on.) It's also reasonably priced
($15). I haven't tried this program yet, so I can't give to much more
info. You can get it from
http://www.palmgear.com/software/showsoftware.cfm?sid=24508420000712165848&prodI
D=6948
or go to www.palmgear.com and search for weights
Kris Hildrum
----------------------------------------------------------------------
Subject: THE MIND IN STRENGTH SPORTS
From: Mcs...@aol.com
Date: Mon, 31 Jul 2000 23:05:57 -0700
This discussion on the role of the mind in sport may also be of interest here:
Something that the great Russian superheavyweight lifter, Alexeyev, said in
the early 1970s is highly relevant to this discussion. He freely admitted
that his great Belgian rival, the extremely powerful and quick Serge Reding
was much stronger than he was, but would never defeat him, because, as he
said:
"When we are competing, Alexeyev is aware of Alexeyev, and Reding is aware
of Alexeyev!"
Reding became quite a good friend of mine and I was very privileged to
train with him while he stayed with our family in South Africa. I saw him
easily carry out full squats with 400kg ffor 5 repetitions; I saw him jump
with loads with over 140kg; I saw him toy with training weights that
rivalled Alexeyev's best, but when it came to a direct encounter with
Alexeyev, he very rarely defeated him, except in the snatch.
Many of Alexeyev's quotations show that he often had little time for
coaches or sport psychology, because he refused to believe that there was
anything really complex about the training process - one simply put one's
whole heart, mind and body into training, tuned into what felt appropriate
at any given time and the rest would follow quite naturally. Were that the
training process were to become so "simple" for all of us! Alexeyev won
several dozen gold medals in Olympics and World Championships, a record
that may still be unequalled by any other athletes except possibly the
famous pole vaulter, Sergey Bubka, so there is little doubt that his
philosophy was quite successful!
One technique that he used was to alternate extremely demanding tasks with
simple tasks in the same training session, a scheme that falls into the
class of what the Russians called "contrast methods". He found that trying
to improve one's performance in the often recommended gradual progressive
overload sometimes created involuntary physiological barriers and
perceptual psychological barriers, and that it was sometimes more desirable
to decrease the task stress to a lower level and then return later to the
more challenging task. He would repeat this process over a few cycles
until his results became more consistent and his progress became less
laboured.
Later someone asked me this question after I had postedd the above
comments:
<<How did Reding respond to such criticism of his mental toughness?>
Mel Siff:
***Serge was an exceptional gentleman at all times and he fully
acknowledged to me that his major problem was overcoming the mental nemesis
that appeared solely in the form of Alexeyev. Reding knew that the answer
to becoming the world's greatest superheavy lifter was to become stronger
and more powerful than anyone else on this planet, but he became a classic
example of someone who needed to balance that enormous physical prowess
with comparable mental fortitude.
It was not a simple matter of so-called "choking" leading consistently to
problems, since it only happened with Alexeyev and more especially with the
clean and jerk. After all, Serge regularly snatched more weight than
Alexeyev, but the last one or two clean and jerks (which are often based
upon strategy) often determine the entire outcome of the competition and it
is here that Serge appears to have had difficulties. Curiously, the snatch
is the faster and generally more complex lifting skill, so it would seem
that Serge's primary problem did not lie in deficient motor skills either.
Maybe Reding would have profited by spending time with the old Russian
champion weightlifter, Yuri Vlasov, who said (see Murphy & White 'The
Psychic Side of Sports' 1978: 127):
" At the peak of tremendous and victorious effort . . . while the blood is
pounding in your head, all suddenly becomes quiet within you. Everything
seems clearer and whiter than ever before, as if great spotlights had been
turned on.
At that moment you have the conviction that you contain all the power in
the world, that you are capable of everything, that you have wings. There
is no more precious moment in life than this, the white moment, and you
will work - very hard for years just to taste it again."
Dr Mel C Siff
Denver, USA
mcs...@aol.com
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Subject: Issue Problems
From: Michael Sullivan <sull...@WeightsNet.com>
Date: Wed, 2 Aug 2000 12:24:46 -0700
Sorry for the delays in getting issues out. The mailing list software
has been very touchy lately and I wasn't aware of this until the other
night. I was keeping up but the software would crash. It goes through
little periods like this (usually caused by spam) but all appears to be
well now.
--
Michael Sullivan
WeightsNet - Where the 'net pumps up
mailto:sull...@WeightsNet.com
http://www.WeightsNet.com/
----------------------------------------------------------------------
Subject: BodyPump Home Workout Kit?
From: Lynne Emmerton <Lynne.E...@stonebow.otago.ac.nz>
Date: Wed, 2 Aug 2000 23:37:38 -0700
I'm very keen to hear from anyone (or anyone who knows anyone) who's
purchased the BodyPump Home Workout Kit - the "do it yourself" version of
the very popular BodyPump class now taught all over the world. I'm just
trying to find out what sort of market this home kit is selling to, and
feedback about the product ... nothing sinister!
Please email me off-list:
lynne.e...@stonebow.otago.ac.nz
----------------------
Dr Lynne Emmerton
School of Pharmacy
University of Otago
PO Box 913
Dunedin, New Zealand
Ph: (03) 479 7145 / 025 228 0372
Fax: (03) 479 7034
----------------------------------------------------------------------
Subject: Deadlift Problems. Help Please.
From: Christopher <chr...@jcdcrs4.jobcorps.org>
Date: Wed, 2 Aug 2000 23:38:31 -0700
Fellow lifters,
I'm having problems with the lower left side of my back after I do my
deads. Can anybody offer any insight into what may be causing this?
Maybe a better question is, what is the correct way to perform the
deadlift? I must be doing something wrong.
I start with the bar on the floor, my knees bent, chest out, back
straight, then drag the bar up along my legs till I'm up all the way,
then lower the bar in the same manner. Is this incorrect?
Any advice will be greatly appreciated.
Thanks,
Christopher
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Subject: Left Hip Pain
From: gw...@att.net
Date: Wed, 2 Aug 2000 23:40:13 -0700
I've been trying to squat deeper lately, dropping
the weight I use in order to accomodate form. Last
week, my left hip started sporadically giving me
sharp pain while walking, often while turning, but
with no special stress or load. The hip has never
given me a problem during or immediately after a
leg workout. However, I have noted tightness in my
lower back immediately after squating.
Other leg activity candidates include
seated leg extensions, leg curls, lunges and
standing calf raises plus cardio on an exercise bike.
Has anyone had hip problems caused by squatting or
other exercises? Any tips on avoiding problems with
the hip joints?
For the moment, I plan to drop squats (gasp!) and
standing calf raises in favor of leg work involving
less hip action (leg extensions, curls, seated calf
raises, etc.). If hip pain persists or worsens,
I will contact my doctor, but I suspect he'll say
"stop lifting"... not a desirable option to me.
(But then again, neither is hip replacement... after all
I'm "only" 34!)
Thanks.
--
Greg Cox
Home Page:
http://home.att.net/~gwcox
Bodybuilding Page:
http://home.att.net/~gwcox_earthlink/bodybuilding.html
----------------------------------------------------------------------
Subject: Re: Bulgarian Training
From: Charles Staley <sta...@myodynamics.com>
Date: Wed, 2 Aug 2000 23:38:19 -0700
Thomas Incledon wrote:
>My point that I
>originally was trying to make is that I was stuck at one level for about 4
>years. It was only after I changed my training (primarily by training less
>frequently) that my total improved again. It's not that I am advocating a
>given number of training days, rather it is that we take a step back and
>realize OK I have tried thsi long enough, now I need to do something
>different. As a hard core lifter, if I had to train every day 2-3 times to
>make progress, I would find the time. But if after trying that I found I
>didn't make any progress, I certainly wouldn't keep doing it (as I did in
>the past).
I concur with Tom's assessment here...I have worked with several
weightlifters who came to me because they had been plateaued for a
number of years, and the answer is always some combination of
decreased training frequency and increased diversity of exercise
menus, focusing on "weak" aspects of their development, which could
refer to a muscle, a segment of an exercises range of motion, or a
motor quality, or some combination of all 3. I think that a high
frequency of training is more important during early years of
training, when skills are still being developed. After 10 years or
so, the trick is to emphasize recovery and bringing up weaknesses. To
me, this means relatively less competition lifts and relatively more
"assistance" exercises to pinpoint weaknesses. As you progress
through your athletic career, things change- you're a different
person, with different strengths and weaknesses, and training must be
continually modified to reflect this reality.
Charles Staley
Myo Dynamics
(800) 519-2492
http://www.myodynamics.com
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