Frequently Asked Questions

Is it true that women bulk up if they lift heavy weights?

Women don't have the hormones to bulk up. Men produce ten times more testosterone (the hormone responsible for increases in muscle mass) than women and women produce ten times more estrogen than men. So it's just not possible for most women to get big muscles, except for a very small percentage of women who have a higher level of testosterone.

I've heard that Pilates lengthens the muscles and weight training shortens them. Is that really true?

Clearly, this belief is based on a lack of knowledge of muscle physiology. The truth is that all muscles contract and shorten when they're activated; and all muscles lengthen when they relax. So if your muscles appear to lengthen and flatten with training, that would imply that you're losing muscle which is not a desirable state for anyone.

And if you take this idea one step further, it suggests that the more Pilates work you do the longer your muscles become. This would mean that eventually your muscles would develop so much slack that you would lose the ability to move your joints!

What is Plyometrics?

Plyometrics, also known as jump training, is a great way to develop speed and quickness. The technique involves stretching the muscle (think rubber band) before its contracted. The idea is that a muscle that is stretched before contracting will contract more forcefully and more rapidly. A classic example is squatting down before jumping. By lowering your center of gravity before jumping, you quickly stretch the muscles involved, which results in a more powerful movement.

How does the foam roller work?

The foam roller is one of the most effective self-maintenance tools you'll find for releasing tension and improving your overall range of motion. The technique, known as self myofascial release, involves slowly rolling across a particular muscle to release the knots, or adhesions. The idea is that just as a knotted rubber band can't stretch to its full capacity, neither can a kinked muscle.

What are the benefits of working with the stability ball?

• The stability ball develops the deep segmental muscles that stabilize the spine
• The stability balls ability to roll in all directions makes it a great training stimulus for working in all three planes of motion (front-to-back, side-to-side, and rotational)
• The unstable quality of the ball develops the neutralizers (muscles which counteract the actions of other muscles) and stabilizers (muscles that surround the joint and hold it relatively still) involved in the movement.

What is Evolutionary Fitness?

It's a theory developed by Art De Vany which is based on the idea that our minds and bodies are a product of millions of years of evolution. And since our genes haven't changed over the last 40,000 years, we have DNA is that of the hunter-gatherers.

De Vany suggests that our genes were formed at a time when activity was essential; you were active or you starved or were eaten. He theorizes that many of the modern chronic diseases (Alzheimer's, coronary heart disease, insulin resistance, etc.) are a result of sedentary life; that our genes require activity for healthful expression. Exercise is not something you do just to drop a few pounds, it's necessary for a healthy life.

What's the difference between balance and proprioception?

Balance is defined as the ability to sustain your equilibrium (not fall over) when you're either stationary or moving. To maintain balance, you depend on three types of sensory information. The position of your head is perceived by an apparatus in your inner ear. The position of your body is perceived by the visual input of your eyes, which tells you about your environment, and the sensors in your skin, muscles, joints and tendons, which "sense" the position of all of your body's parts in space (proprioception). When you close your eyes and lift your arm, and you know which way your hand is turned, that's proprioception; it's that internal sense of where you are in space.

Functional training seems to be the latest buzzword in the fitness world. How do I know if an exercise is functional?

• Basically, function is about purpose. So functional training exercises are purposeful; there's a reason for them. They prepare you for a specific movement in your daily life or sports
• In most functional exercises, the foot or hand that's working is in contact with the ground, or a stable surface. So the chain is closed; an open chain is when the foot or hand that's working is not in contact with the ground
• Functional exercises train movements, not individual muscles, without the use of machines
• And, functional movements involve multiple joints in multiple planes (the three planes include front to back, side to side and rotational).

Why are intervals the best cardio for fat loss?

The main reason is that intervals are more metabolically demanding, which means you to burn more fat and calories in the 24 hours after you finish exercising, when the muscles are busy repairing, recovering and replenishing themselves.

Intervals also protect your muscles so you dont use them for fuel. This type of training drives your muscles to exert so much force that rather than use them for energy, your body burns more fat, thereby sparing your hard earned muscle.

Can you recommend an Interval Aerobic Training program that I can use to shed body fat?

Sure, this type of aerobics will burn 120 % more fat in 30 minutes than traditional aerobic training burns in one hour and spares muscle.

• Find a high intensity aerobic activity you hate the least
• Your max heart rate 220 minus your age and subtract 10%
• Example 220-30=190-10 % = 171 heart rate
• Do 2 – 3 minutes of activity to get your heart rate to the target.
• Lower the intensity to 50 % until you feel you have recovered.
• Repeat for a total of 20 – 30 minutes 2 – 3 times per week.

I've heard that weight bearing exercise prevents osteoporosis. What types of exercises are considered weight bearing?

There are two types of exercises that are important for building and maintaining healthy bones: resistance exercises and weight bearing exercises. Resistance exercise refers to the use of free weights or machines to strengthen the muscles and the bones to which they attach. Weight bearing refers to exercises in which your bones and muscles work against gravity. Jogging, walking, stair climbing and soccer are all examples of weight bearing exercises. Aerobic exercises such as swimming and bicycling are not considered weight bearing.

Numerous research studies have shown that the effect of resistance exercise is relatively site specific to the muscles worked and the bones to which they attach. And, although aerobic weight bearing activity is important in maintaining overall health and healthy bone, resistance training seems to have a more potent impact on bone density. In particular, high intensity training methods (low reps) have the best effect.

What is aerobic capacity?

Aerobic capacity is the term used to describe maximum oxygen consumption; it is a measure of the amount of oxygen consumed in one minute of maximum aerobic exercise and how efficiently the working muscles utilize that oxygen.

My doctor says I have high cholesterol. Do you know of any way to reduce high cholesterol without taking medication?

Numerous research studies have proven that water soluble fiber from oats and dried beans helps reduce cholesterol in the bloodstream by binding with cholesterol-containing bile acids in the gut. The liver then must pull more cholesterol out of the bloodstream to make new bile acids which results in reduced blood cholesterol. Other sources of water soluble fiber include squash, apples, citrus fruits, cauliflower, green beans, cabbage, dried peas, carrots, strawberries and potatoes.

What are the essential fatty acids?

While the body can synthesize many types of fats, it is unable to produce linoleic or alpha linolenic polyunsaturated fatty acids. Linoleic acid is from the omega-6 family and is found in vegetable oils, nuts and seeds and can be supplemented with evening primrose and borage oils. Alpha linolenic acid is a member of the omega-3 family and can be supplemented with cold water fish, wild game, grass-fed meats, flax seeds, omega-3 enriched eggs, walnuts, dark leafy greens, cod liver oil and fish oil supplements.

Essential fatty acids are necessary for the manufacture of a series of hormone-like chemicals called prostaglandins. Controlling just about every cell of the body, prostaglandins promote injury recovery and immune defense and help to regulate inflammation. Supplementing the diet with these healthy fats may benefit the cardiovascular, reproductive and central nervous systems.

What is target heart rate?

Target heart rate refers to the number of times your heart should beat per minute during a cardio training session.

Why do I want to do cardio? I'm not fat.

Cardio training activities (such as running, cycling, swimming, etc.) produce many physiological benefits such as:

• Improvement in the function of the heart
• Positive blood vessel and blood chemistry changes, which means reduced blood pressure, increased blood supply to the muscles and heart, improved blood lipid (fat) profile, more efficient exchange of oxygen and carbon dioxide and increased blood volume
• Improved respiratory function
• Increased neural, endocrine, and metabolic functioning

What is Interval training?

Interval training is a cardio workout in which the exerciser alternates between high and low training intensities in one session. Studies have shown that intervals lasting a total of 15 minutes were more effective in changes of body composition than longer sessions (30-60 min) of regular moderate intensity exercise.

I've heard bouncing isn't good when stretching. How do you stretch?

As you begin, move gently and gradually into the stretch. When you have reached the desired level of tension (accompanied by a feeling of discomfort but not pain), hold for 30-60 seconds. Never bounce or jerk while performing passive stretches. Breathe normally and visualize your muscles, tendons, and ligaments lengthening as you stretch.

What does intensity refer to when they talk about cardio training?

Cardio training intensities are percentages of your maximum heart rate:

• 60 - 70 percentof your maximum heart rateis considered low intensity and would be a good starting place for individuals who are just beginning
• 70 - 80 percentof your maximum heart rate is considered moderate intensity and is recommended for improved overall fitness
• 80 - 90 percent of your maximum heart rate is considered high intensity and is recommended for increased performance

What is you are a vegetarian. How do you put on lean muscle on a veggie diet?

he key is to think like a meat eater in terms of getting protein and fat at every meal. The vegetarian diet is naturally low in protein and fat so careful planning must be applied to ensure that proper nutrition is available. Get your protein from pumpkin seeds, pistachios, almonds, almond butter, peanut butter, black beans, lentils, pinto beans, kidney beans, Pea Protein isolate protein powder, hemp protein powder, rice protein powder, some veggie burgers such as the non-soy “Garden burger” brand, hemp bread and Ezekiel bread. Also get the healthy fat from much of the above and flaxseed oil, hempseed oil and Udo’s Choice oil. I also like olive oil and coconut oil.

What kind of diet should I follow?

The Zone, The Anabolic diet, John Berardi’s recommendations are all good places to start. Personally I like a balance of protein, fat and carbohydrates at most meals. For adding muscle multiply your lean bodyweight by fifteen and break it down to 30% protein, 40-50% carbs and 20-30% fat. You will have to experiment to see what works best for you. Focus as much as possible on organic food rather than meal replacement powders or protein shakes. Save your protein shakes for busy days and post-workout recovery.

Regarding organic food: yes it does cost more.Especially if you get organic food at stores such as “Whole foods”, “Wild Oats”, and “Trader Joe’s.” A cheaper alternative it to go to a local farmer’s market for fruits, veggies, eggs, cheese and possibly some meat as well. Regardless, you have one body and you need to give it the best fuel possible. People spend more money on their cars and homes and are often frugal when it comes to high- quality food. Big mistake! Cut out all of the junk food and desserts and stop eating out. Use that money for healthy food. If that is not enough, get rid of cable and use that money for food.Training hard and not providing your body with healthy high-quality food is moronic. Be smart and give your body what it needs. How important is the mental side of training?

The mental side is critical for success in any endeavor in life. It certainly is a critical component of training success. Applying visualization is an effective way to increase the probability having of great training sessions. Before you start your workout, do the workout in your mind. Visualize yourself training with strength and power and go through the exact workout in your mind. Then start your workout. After you practice this for a while you will program your brain to start the workout from a point of success. You have typed in the proper codes into your brain and now have to follow through with your body. Your brain knows what the goal is, and the more targeted your goal the more likely you are to be successful.

What does having a high sex drive have to do with productive training?

Sexual health is an obvious sign of adequate levels of testosterone production. If you have a low sex drive it is a certain that you have inadequate testosterone levels. This applies to both men and women. You may also have low levels of dopamine, a neurotransmitter that is important for mood and well being.

We live in a funny country in which we are bombarded with sexual images and at the same time sex is a taboo subject. People are uncomfortable talking about it and many people, especially men, have trouble seeking help for sexual dysfunctions. In addition, women who have strong sex drives are often labeled as “sluts” or other derogatory terms, which is a real shame.

In the classic book “Think And Grow Rich,” Napoleon Hill states that a common trend among successful men and women is the presence of a strong sex drive. Basically, if you have a low sex drive forget about being successful. Many people will argue that Mr. Hill’s comments are garbage. However, my guess is that such people have low sex drives.

Health is not something that is compartmentalized. Mental health, physical health, sexual health and spiritual health are all important elements of overall health. If you are lagging in one area it will carry over to other areas. Yes, there are always exceptions but it is highly unlikely that you are the exception.

Finally, one of our biggest drives is to impress the opposite sex (or same sex depending on what thread you are cut from). We have all had experiences of an increase in strength and energy when in the presence of someone we find attractive. My attitude is to work with this part of our nature and to transfer the energy to our workouts and career goals to increase the likelihood of success. Use your desire to impress the opposite sex as an impetus to be successful in whatever you do.

What else can I do to increase testosterone?

Every time you have a success that is meaningful your testosterone levels go up. For example, if you close a big business deal your T levels will elevate. Thus, lead a successful life. Make goals and achieve them. Every time you do you increase T levels. The opposite is also true. Every time you let people push you around, your T levels plummet. Doing that job you hate and being in a relationship you do not want to be in both have adverse effects on your T levels. Low T equals low quality of life so make whatever changes you need to make.

Basically, take charge of your life and be a man. Make your own decisions and stick up for yourself. The quality of your life is dependant on it.

Get rid of negative people in your life and surround yourself with winners. People that make you want to be a better person and bring out the best in you.

A regular sex life is also an important part of testosterone health. However, do I really need to sell you on the idea of having regular sex? I hope not.

Do you have any other recommendations for avoiding estrogen?

Avoid plastic bottles and switch to glass bottles.Just buy a bottle of Perrier water, dump out the carbonated water and fill it up with filtered water. You can put it in the dishwasher once a week or more often. Plastics contain tons of harmful chemical estrogens. Avoid food that is wrapped in plastic whenever possible.

Make sure all of your meat is organic. Yes it costs more and hopefully you think you are worth it. If not, get some therapy sessions and develop some self-worth. Non-organic meat is loaded with hormones and you will be as well.

Be cautious with soy products. Avoid soy protein isolate and fake meats, which contain soy protein isolate. Both are concentrated with phytoestrogens, which mimic estrogen in your body. Now some feel that the weaker estrogens help clear out stronger estrogens. Then there are some who feel that consuming soy increases estrogen and lowers testosterone. Personally, my estrogen levels are low. However, I do not consume a lot of soy. Maybe once a week or less. If your estrogen levels are high then you should avoid soy. Basically, when in doubt avoid it.

Lower your body fat. The more fat your have the higher your estrogen levels will be. Get your body fat down to between 8% and 12%.

What nutrition supplements do you recommend for size and strength?

There are several supplements that have an application for size and strength goals. Just keep in mind that supplements do not take the place of a proper diet. Do not think that you can have a crappy diet and take a few supplements and do well. That said, here are some beneficial supplements:

Protein Powder: protein powders are great for post workout recovery and to ensure that adequate levels of protein are supplied. No need to overdo protein consumption as many of the bodybuilding magazines recommend. Two to three grams of protein per pound will result in immense gas and bubbly urine. The immense gas is great if you want to be antisocial and the bubbly frothy urine is a nice sign that you are kidneys are stressed. According to top legendary bodybuilder Franco Columbu, one gram of protein per kilo of bodyweight will get the job done. Remember, building muscle has a lot to do with adequate testosterone and growth hormone levels. If your T levels are low all of the protein in the world will do you no good. If you take animal products, then check put goat milk protein powder, which is very high quality stuff. Do a web search for "goatein."

• Zinc: Zinc is the most important mineral for proper testosterone production. Men need 100mg per day.
• ZMA: a combination of zinc, magnesium, and Vitamin B6 that is great for high-quality sleep. Take it one hour before bedtime on an empty stomach.
• Fountain Of Life Doctor’S Testosterone Gel: All-natural formula that many find useful for increasing free levels of testosterone. Free levels indicates how much T you have access to.Also contains some herbs that help metabolize estrogens and clear harmful estrogens. Rub one teaspoon on clean skin twice per day.
• UMR’S Strength Energy Cream: Another topical cream that frees up testosterone and clears out harmful estrogens. One to two pumps for men and ½ to one for women.
• Maca Powder: Maca has the plant sterols your body needs to make progesterone and testosterone plus the DIM needed to block estrogen. Increases libido and fertility while controlling estrogen all in one package.
• Myomin: helps fight estrogen and has been shown in studies to lower estradiol levels. May also help with blocking the conversion of T into DHT and Estrogen.
• DIM: Helps control estrogen dominance and can help clear harmful estrogens. Blocks estrogen from tissues. 200mg to 400mg per day.
• B Complex: B vitamins are very important to anyone that has stress in their lives. Exercise is a form of stress and can deplete B vitamins.
• Vitamin C: Reduces cortisol and keep the immune system strong. One to five grams per day with meals.
• Vitalzym: reduces inflammation and helps remove scar tissue. Every lifter should be taking this one. Three to five caps three times per day between meals.
• Phosphatidylserine: Reduces cortisol levels which will speed up recovery time. Take one tablet after (not before as you do not want to lower cortisol before training) on training days and one tablet before bedtime on non-training days.
• BCAA (branch chain amino acids): Essential amino acids that are important for recovery. Very useful when consumed during workouts and immediately after. Try ten grams during your workout and ten grams after. “Xtend” by Scivation is my favorite brand.

If you had to pick on exercise for building size and strength, what would it be and why?

I would go with the Barbell Clean and Squat Press. Clean a barbell and do a front squat. Stand up and when your legs lock out press the bar overhead. Take the bar back to the floor and repeat. Five sets of five with 90-second breaks will get the job done. Try two to three workouts per week. This is the ultimate minimalist program for super busy people. This exercise works the quads and hamstrings, which are the two most important muscle groups for overall size and strength. The overhead portion works the shoulders, triceps, and to some degree the pecs. Add in a few sets of the barbell bent over row and you are all set.

I want to get bigger and lose fat. What should I do?

Accept the reality that you cannot have it all, all of the time. Pick one goal and focus on it. That said, focusing on a muscle-building program and eating very clean food will certainly help with fat reduction. However, to get ripped you have to reduce calories and that is not amenable to a muscle - building program. Lowering excess estrogen and getting testosterone levels into optimal levels will also help with fat loss. If you have a fat stomach then you have high estrogen levels. Take some herbs such as Myomin and DIM to lower the estrogen levels and clean up your diet. I do have an excellent nutritional program & workout combo that will get you lean and muscular in no time, it's not for the faint hearted. Contact me for more information on this.

Can you recommend some good books to read on strength training, fitness, bodybuilding and nutrition?

Yes, these are my favorite books packed with information to take you to the next level.

• Gourmet Nutrition By John Berardi
• Franco Columbu’s Complete Book Of Bodybuilding By Franco Columbu
• Serious Growth Training Manual by Leo Costa Brother Iron Sister Steel by Dave Draper Dinosaur Training by Brooks Kubik
• Rock Iron Steel: The Book Of Strength by Steve Justa
• High Intensity Training The Mike Mentzer Way by John Little
• The Complete Keys To Progress by John McCallum
• Brawn by Stuart McRobert
• Modern Trends in Strength Training by Charles Poliquin
• Supertraining by Mel Siff
• Ageless by Suzanne Somers
• Super Squats by Randall Strossum
• Black Book Of Training Secrets by Christian Thibadeau
• Beyond Bodybuilding by Pavel Tsatsouline
• The Best Natural Sports Medicine Book Ever Dr. William Wong
• What are some good websites to checkout?
• Testosterone Nation: www.t-nation.com
• Dave Draper Site: www.davedraper.com
• Brooks Kubik: www.brookskubik.com
• Bodybuilding.com: www.bodybuilding.com
• Bud Jeffries Site: www.strongerman.com
• Pavel Tsatsouline www.powerbypavel.com