The nutrition world, like the fitness world, runs on a pendulum swing.

Carbs are bad
Now carbs aren’t bad
Low fat is better
Low fat is bad
Eat more protein
Don’t eat too much protein

What is a person to do?  Which is the best route for success?  It all comes back to ” everything in moderation.”  Completely eliminating carbs might work for awhile but not forever.  The human body needs (good) carbohydrates to function.  Not doughnuts and pop tarts.  Red blood cells are made from healthy carbohydrates like green leafy vegetables, sweet potatoes and fresh, raw fruits. Glucose, which is carbohydrate that has been broken down to enter a human’s bloodstream for utilization, is the main fuel source for the brain.  Take away carbohydrates from one’s diet and, you’ve heard of the term “brain fog” right??

Healthy carbohydrates are essential for rebuilding broken down muscle tissue and replenishing energy systems through a process called glycogen re-synthesis.  So, if the body is deprived of them for an extended period of time while on an exercise program then muscles won’t rebuild, metabolism won’t increase and body fat will be gained instead of lost.  Carbohydrates aid in the transport of protein to the broken down muscle cell sites.  Without carbohydrates, less of the protein that is consumed will get utilized for muscle repair.

The best and simplest way to implement carb cycling for losing body fat is to break down your days down into two categories:

1.  Training days: big and small.
2.  Non training days.

TRAINING DAYS

A higher carbohydrate intake is required on training days.  The bigger muscles in the body are the legs and upper back.  Exercises such as squats, row variations, pull ups, dead  lifts are all exercises that create a large metabolic demand.  Dragging heavy sleds, heavy dumb bell or kettlebell carries are also examples of exercises that create a very large metabolic demand.  So on days that these exercises are utilized the carbohydrate intake can be higher.

BIG TRAINING DAYS  

A good guideline for carb intake for fat loss on a big training day would be to consume .25 grams of carbohydrate per pound of body weight.  So, someone who weighs 200 lbs should consume 50 grams on a big training day.  Use high glycemic carbohydrate for the first post workout meal like bananas, mangoes and rice.  For the second post workout meal use low glycemic carbohydrates like green leafy vegetables, blueberries, sweet potatoes.

For the third meal post workout if there is one ( depends on what time exercise is completed) stick to just protein with a healthy fat source.

SMALL TRAINING DAYS

Same exact rules apply as above with big training days EXCEPT for cutting the carbohydrate consumption in half.  Using the above example of the 200 lb person would mean 25 grams post workout in the first two meals.  Small training days are days where smaller muscle groups are trained.  For example some do a body part split routine where one day is dedicated to just biceps and triceps.  This type or workout won’t demand as much as training heavy with legs, upper back or chest.  A shorter workout will also require a lower carbohydrate intake.

NON TRAINING DAYS

On non training days stick to protein and fats with only trace carbohydrates from green leafy vegetables.  Good fat sources are almonds, almond butter, macadamia nuts, coconut and olive oils.  Proteins are proteins.

SAMPLE SCHEDULE

A sample day meal plan can look like the following.  This is based on early morning exercisers, as that is what we all are.

5:45 am Workout

First meal: 7:00 am (roughly) Post workout meal – protein smoothie with berries, protein powder and any liquid you desire.  This is the best time to drink or consume something ” high glycemic.”  So, your smoothie liquid could be orange or apple juice or any of the milks.  Bananas, cherries and other high glycemic fruits would be best consumed post workout if you at all.

Example 1:  3/4 – 1 cup frozen bananas, chocolate protein, , almond or coconut milk. Preferably almond milk due to a lower fat content, fat slows down absorption and ideally you want quick delivery of nutrients post workout.  Any other time of day it is a great source of nutrition though.
Example 2:  1/2 cup frozen blueberries, 1/2 cup frozen mango or banana, almond milk as a liquid or juice.  (Don’t go crazy with juice)

Second meal:  Lean protein source with sweet potatoes or brown rice.

Remaining meals:  As previously stated fats and proteins with vegetables being the main carbohydrate source.

Example 1:  grilled hamburger with 1/2 avocado, edamame beans, handful of salad greens.  With olive oil and a dash of sea or pink Himalayan salt

Example 2: chicken, beef or seafood stir fry.  No rice or noodles of any kind.

Consuming the right kind of carbohydrates in the right amounts at the right times are the 3 keys to weight loss success.  However this will only work if a regular strength training program, high intensity interval training program or a combination of the two (what we do) is being followed consistently.  Swimsuit body here we come!

Here is a great workout that can be done in the office in just four short minutes.  It’s short enough that there won’t be too much perspiration, yet long and challenging enough to be effective.  One round would be the minimum amount.  If time allows it try for multiple rounds throughout the day, in the office…

 

It’s back, the body transformation to jump start the bathing suit body preparation for anyone!  The first 2 weeks are free starting Monday May 1st.  The rest of May will be prorated once you decide to continue.  The program includes the following:

Metabolic strength training

Fat loss conditining

**Bonus**

Full meal plan including:

Weekly meal plans

Weekly shopping lists

Recipe manual

Dining out guide

Start now, look and feel great by Memorial Day!

Email gregg@greggsmithfitness.com or call 617-968-5539 to register.

There was time long. long ago when people who were outside running on the street for exercise were considered weird. The running ” boom” started back in the 70’s with runners taking to the streets with socks pulled up to the knees, head and wrist bands and short shorts.  The running fashion boom hadn’t come yet.  Jim Fixx is the author of ” The Complete Book of Running” and is also credited with two big revolutions in history.  The first being  starting the fitness revolution back in the 70’s.  Fixx also created awareness to the potential dangers of running when he died in 1984 while out on his daily run in Vermont.  So, he is a pioneer on both ends of the running spectrum.  Fixx’s father died of a heart attack as well at a much younger age.  Fixx was also a heavy smoker prior to picking up running.  Many believe these factors have more to do with Fixx’s death than running.  Is sudden cardiac death the exception or the rule when it comes to running many miles per week?

Jim Fixx

Over the past 35 years the number of Americans participating annually in a marathon has risen 20 fold. (1)  Sudden cardiac death (SCD) among marathoners is rare, about 1 incident per 100,000 runners. (2)  As the number of participants increase each year so does the absolute mortality rates.  Meaning more runners are having sudden cardiac events, but the per participant rate has stayed the same.  Many of the SCD’s are caused by underlying cardiovascular diseases.  The final 1 mile of the marathon accounts for 50% of the SCD’s during the race.(3)

Triathlon’s SCD statistics are double that of marathon runners.  The cause is both SCD’s and drowning during the swim portion of the race.(4)  The benefits of moderate, physical activity far outweigh the potential risks for individuals and society.  It’s important to know the risks and how the body responds to any kind of training, especially any training that is considered extreme such as long duration endurance events.  Strength training changes the size and structure of skeletal muscle.  Body builders participate in extreme training for their sport, competition.  Therefore extreme changes are made to  skeletal muscle as a result.  The heart is made up of cardiac muscle tissue.  It’s an organ that is composed of mostly muscle tissue.  If this organ made of muscle is put on an extreme cardiovascular training protocol, then there is the potential for extreme structural changes.

Structural changes

Cardiac out put at rest is approximately 5 liters a minute on average.  Cardiac output is the measure of blood pumped through the heart out to the body.  During vigorous exercise cardiac output on average can increase up to 25 liters of blood per minute.(5)  Daily long duration endurance exercise causes dilation of both the right atria and right ventricle of the heart.(6)  The chambers are stretching out and then within hours after exercise they return to their normal shape and size.   Repeating this over and over for a very long period of time can predispose an individual to permanent structural changes to the heart. Right atria and ventricle that are always overstretched and dilated can lead to myocardial scarring in the cardiac muscle tissue.    Scarring is dense, fibrous, less pliable muscle tissue.  Myocardial scarring is seen in patients who have had myocardial infarctions, more commonly known as heart attacks.  To draw a parallel think about replacing skeletal muscle in the lower body and lower back with stiffer, less pliable muscle tissue.  The joints that those muscles rely on will lose function and mobility.  Sustained loss of function and mobility leads to bigger problems like joint injury.

Coronary artery changes

A study done on 108 veteran, German, marathon runners  compared the coronary artery structure of the runners to non runners.  Researchers found a greater atherosclerotic burden in the marathon runners which was measured by coronary artery calcium scores.(7)  The higher level of calcium on the inside of arterial walls indicates a higher level of arterial wall hardening.  Arteriosclerosis by definition is a hardening of the arterial walls.  During follow up testing of the subjects in this study the adverse cardiovascular event rates of these marathoners measured similar to those in a population with congenital heart disease, those with heart deformities from birth.(8) So the hearts of these runners were in no better shape than those with congenital heart disease.

Schwartz et al reported (8) on a US cohort study of long-term marathon runners, defined as individuals who completed at least 25 marathons over the previous 25 years, and found higher than expected levels of CAC and calcified coronary plaque volume. That study, utilizing computed tomographic coronary angiography, found that the long-term marathoners had significantly more calcified plaque volume than sedentary controls.  Think about that finding for a second.  Runners who have run 25 marathons having more arterial plaque build up than sedentary people.  Tall, lean, sinewy athletes with the capability of running for hours a day having greater signs of heart damage than couch potatoes.  Lastly, In a case report, Goel et al (9) observed a 49-year-old marathoner who had significant obstructions in all 3 major epicardial coronary arteries without associated risk factors and who generated protracted oxidative stress with prolonged running.  Usually blockages in arteries are accompanied by the following symptoms:

1.  Chest pain.
2. Shortness of breath.
3. Heart palpitations.
4. Weakness and/or dizziness.
5. Nausea.
6. Sweating.

The fact that this 49 year old case study had no signs of his arterial obstruction makes him a ticking time bomb.  Oxidative stress is caused by free radicals in the body and are a result from constant stress put on the body through life stressors or through self induced stress such as, excessive exercise.  Free radicals rust the cells of the body.  Similar to when an apple has been cut and left out in the air, it turns brown from the oxygen.  The body’s cells can rust too from excessive exposure to free radicals.

Athletic Heart Syndrome– AHS (10) is associated with structural changes that occur during consistent, long duration, endurance exercise.  Athlete’s heart is a normal response by the heart to exercise stressors such as long duration aerobics.  It is considered benign but can hide a more serious condition.  Most people don’t realize they have an ” athletic heart” until they find out through being examined for something else.  Specific test need to be done to identify it.  Athletes with AHS show three common signs.

1.  Bradycardia – slower than normal heart beat, around 40-60 beats per minute.
2. Cardiomegaly – the state of an enlarged heart.  Which wouldn’t be known to the athlete unless seen on an ECG or chest X-ray.
3. Cardiac hypertrophy – the thickening of the walls of the heart, specifically the left ventricle.  Detected via EKG or can be heard through a stethoscope.

Left ventricular hypertrophy (LVH) is a benefit from exercise, a big benefit.  When the wall of the left ventricle is thickened through exercise it’s ability to pump more blood per pump increases.  Therefore the heart is more efficient and it doesn’t have to beat as often as less conditioned hearts.

Who needs to be concerned?

Highly competitive athletes performing 5 hours or more of aerobic exercise and competing in multiple long duration events per year are at the highest risk.  This is a result of both higher volume and intensity.  This leads to the heart being exposed to more oxidative stress and more time the chambers of the heart are dilated which will then lead to the chambers being more stretched out or expanded permanently causing the structural changes highlighted above.  There is also a direct link to excessive endurance exercise like marathon training and stiffer less pliable coronary arteries.

Recreational exercisers who are performing 5 or more hours of aerobic exercise are at a lower risk than highly competitive athletes competing for money and prizes.  Highly competitive, professional endurance athletes exercise at a higher intensity than the recreational exerciser and in general are performing a much higher weekly volume of training.  And keep in mind the odds of someone suffering an event while running is 1 in 100,000 as mentioned in the introduction.

Lowest risk exercisers are those who do less than 5 hours of long duration aerobic exercise per week.  It’s clear that with aerobic exercise, more isn’t necessarily better.  The research clearly demonstrates that60 minutes or more of aerobic exercise led to more aortic and aterial stiffness.  30 minutes or less showed little to no stiffness.  The science today is pointing to shorter duration, higher intense bouts of exercise followed by active or passive recovery for fitness and fat loss gains.  This is a good thing.  Shorter duration means less chance of SCD, less chance of overuse injury, and similar if not better cardiovascular benefits as long as the intensity is increased.

 

In conclusion, exercise can impact someone’s life dramatically for the better.  It is important for a motivated exerciser to know how his/her body will respond both in the short and long term.  Our bodies are always changing in response to what we do to them and what we put in them.  It’s a daily chemical experiment that should be taken seriously and with the right knowledge behind the lifestyle choices.  The old saying ” everything in moderation” certainly applies to exercise.  A complete program should include some form of cardiovascular training, strength training, flexibility, mobility and nutrition.  If any one of those components is emphasized over the other there will be an imbalance in total health.

Resources:

1.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3538475/

2.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991639/

3.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3538475/

4.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3538475/

5.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3538475/

6.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3538475/

7.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3538475/

8.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3538475/

9.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3538475/

10.  https://en.wikipedia.org/wiki/Athletic_heart_syndrome

 

St. Patrick’s day is Friday March 17th and that means one beverage will be on the top of many Bostonian’s list:

1.  Guinness 

1.  The MacDonald’s Shamrock Shake.

Unfortunately for both, they contain at least one ingredient that is cause for health concern.  The list of harmful ingredients is much longer for the annual McDonald’s beverage.  The McDonald’s shamrock shake has fifty four ingredients in it.  This may not be too alarming on the surface, until the layers are peeled back and it is more visible what each main ingredient is composed of.  You can see the full list of ingredients on the McDonald’s website.

Main ingredients in Shamrock Shake:

*Reduced fat vanilla ice cream. ( contains carrageenan)

*Shamrock syrup. ( Contains two ingredients that are banned in Norway, Finland, Austria and Belgium, Yellow #5 and Blue #1)

* Whipped cream.

* Maraschino cherry.

One ingredient in particular found in the reduced fat vanilla ice cream, carrageenan, has been recognized as potentially hazardous to consumer’s health.  In an article review done by Joanne Tobacman in 2001 at the University of Iowa College of Medicine titled ” Review of Harmful Gastrointestinal Effects From Carageenan in Experiments with Animals”, Tobacman found that in 1982 The International Agency for Research on Cancer cited enough evidence that consumption of foods containing carageenan posed a carcinogenic risk to humans potentially leading to gastric ulcerations and/or neoplasms. Are we still ” Lovin it ?” Even with the findings from IARC carrageenan is still widely used as a substitute in many foods in the United States.  Consumption of any of the other additives and preservatives in the recipe are still very much a concern.  Processed foods aren’t natural and are harder for the human body to process.  Extra work for the digestive system will take a toll over a life time.  Tobacman’s review of research found that exposure to carrageenan is a possible factor in contracting inflammatory bowel disease and colorectal cancer.  The review does cite that the higher the exposure the more likely the incidence of contracting a disease.  Clearly the occasional ice cream sundae or shamrock shake won’t instantly kill anybody.  It is wise to seek alternative foods whenever possible wth fewer harmful ingredients.

Least we overlook the quantity of calories that are in a large shake.  A 190 lb male would have to run at 6 MPH for over 60 minutes in order to burn off the 820 calories that would get consumed in under ten minutes.  Doesn’t sound like a smart or fair trade off.

Calorie breakdown in a large:  

820 calories

23 grams of fat

15 grams of saturated fat (73% of RDA)

1 gram on trans fat

115 grams of sugar ( Over 3x amount the AHA recommends consuming per day)

High fructose corn syrup, which may be the biggest nutrition villain of them all currently, is a main ingredient in the whipped cream that tops the shamrock shake.  HFCS’s rap sheet is long to say the least.  It’s biggest crime is being linked to the obesity epeidemic.  In an article from 2004 titled ” Consumption of high fructose corn syrup in beverages may play a role in the obesity epidemic,”  The American Journal of Clinical Nutrition states that the increase of HFCS consumption coincides with the outbreak of the obesity epidemic, and indicate a direct correlation with calorically sweetened beverages with HFCS.

The list of unhealthy ingredients goes on but rather than vilify McDonald’s turning attention to healthy alternatives is a much more ” fruitful” pursuit.  Consumers have the power to make choices every day what to put in their bodies and the mouths of their children.  It goes without saying making a home made and healthier version of this cult classic beverage can go along way towards preserving health.  Indulging in a beverage similar to the shamrock shake every once in a long while won’t bury anybody.  Regular consumption of the above mentioned ingredients and other preservatives in the shamrock shake will lead to inflammatory responses in the digestive system.  Inflammation is the cause of many health issues in the body including acne, ADHD, blood sugar imbalances and many more.  Now, let’s turn the focus from unhealthy to healthy with a homemade nutritious and delicious alternative to the McDonald’s shamrock shake.

Recipe courtesy of Chocolate Covered Katie.

* 1 large, frozen banana

* 1 palm full of cacoa nibs or chocolate chips

* 1/8-1/4 teaspoon of peppermint extract

* 2/3 cup – 1 cup milk of choice.  If dairy free then full fat coconut will make a nice think smoothie consistency.  The fats from coconut are medium chained digested easier and more readily available to be used as an energy source for the body.  Almond milk is also an option. ( Homemade almond milk is very easy to make.)

* 1/4 cup frozen spinach

* Optional:  2-3 slices of an avocado go well with the  almond milk version

Blend until smooth and enjoy without having to run 6 MPH for over an hour.  VaniLla whey protein can also be added and serve as a very good post workout drink.

1.  Using a healthy recipe.

2.  Choosing a healthy beverage.

Resources

1.  Huffington Post article.  ” The Shamrock Shake.  What’s Really In McDonald’s St. Paddy’s Day Drink?” Posted 3/15/2013 by Chris Spurlock.

2.  College of Medicine University of Iowa, Iowa City.  Review of Harmful Gastrointentinal Effects of Carrageenan in Animals by Joanne K Tobacman.  Volume 109, number 10 October 2001.

3.  American Heart Association, www.heart.org, Sugars 101.

4.  www.mcdonalds.com.

5.  The American Journal of Clinical Nutrition.  ”  Consumption of High Fructose Corn Syrup in Beverages May Play a Role in the Obesity Epidemic.  George A Bray, Samara J Nielsen, and Barry M. Popkin.  October 2003.

That is why we do them.  Squats indeed save lives.  Strength training with your lower body is paramount for both a greater longevity and reduced body fat.  Not running, cycling, doing the elliptical endlessly.  A study done in 2005 demonstrates that the two greatest predictors of living a long, healthy disease and injury free life are strength and mass in the lower body.  In a population of elderly men and women those with stronger quadriceps muscles had the lowest risk of dying over a 6 year period. Conversely those with the weaker legs muscles had the highest risk of dying.

The amount of muscle mass is also very important.  Not only is more muscle mass in the lower body associated with reduced belly (visceral fat which is inflammatory and elated to many health diseases) fat but it too is associated with longevity, especially those with cancer and other diseases.

It goes unstated but the reasons for these two factors being important indicators are as follows:

1.  Stronger quadricep muscles leads to maintaining the ability to get up our of a chair unassisted for a much longer period of time.

2.  If an individual is able to get up out of a chair regularly then a much more active lifestyle can be maintained.

In a more recent study researchers found that people with kidney disease ( those with nutritional problems impeding the maintenance of muscle mass ) had a consistent association of quantity of muscle mass in the quadriceps and life longevity over a 4 year period.

Squats are one of if not the best exercise to gain and maintain this level of
“functional” strength throughout the hip, thigh and core areas.  For example another study (see references below) conducted on elderly people with osteoarthritis resulted in less self reported pain in the knees, better balance and faster walking speeds.

Everybody should strive to be able to do some form of squat training whether it be the barbell weighted squat, body weight or a modified assisted squat.  The benefits to consistent, progressive (meaning some form of increase is performed on a weekly or bi-weekly basis) are great to say the least and can impact peoples lives like few other exercise modalities can.  Giving those who couldn’t walk well before the ability to do so more efficiently and for a longer period of time in their life is life changing.  Here are some other benefits to squat training:

1.  Increase ability to lift heavy things off the floor when needed which is a common daily task.
2.  Mobility, being able to squat as deeply as you can while keeping the torso vertical is a predictor of good health.
3.  Getting up and down off the ground with greater ease.  Ask your parents or grandparents how important this is..
4.  Squat training can make it easier to walk up and down stairs.
5.  Reduce risk of knee and low back pain.

In conclusion, I hope I have made the case that squat training is something to be embraced and not feared.  It is a functional movement pattern that happens throughout the day many times.  This is a something everyone should strive to maintain as long as they live.  Check out our program if you are new to strength training and new to squats to find out which variation is the best starting point you.  Please forward to anyone who may find this information interesting.

References:

1.  Fukasawa, H.  et al.  Lower thigh muscle mass is associated with all cause and cardiovascular mortality elderly hemodialysis patients.  European Journal of Clinical Nutrition.  2017 71 64-69.
2.  Newman, A. et al.  Strength but not muscle mass is associated with mortality in the health, aging and body composition study cohort.  Journal of Gerontology 2006 61A(1) 72-77.
3.  Ruiz, J. et al.  Association between muscular strength and mortality in men: prospective cohort study.  British Medical Journal 2008 337: a 439.

Here is a quick glimpse at our finisher last Wednesday. Half of the group partnered up on the ropes, the other half ran around the building which took about 90 seconds. Then they switched.   Four rounds for each group.  We end most workouts with a “finisher.”  A conditioning drill designed to boost metabolic rate through the roof for the remainder of the day.

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