Myths

The amount of myths about fitness out there are never ending. Over the next week I am going to be tackling a common myth everyday and give you my honest, pulling-no-punches opinion on it. I welcome you to send me and questions or ideas you have on the subject.

The first myth is one that is just plain stupid. It is, "fat can turn into muscle and vice versa." I know I know, when people say that they don't really mean the fat tissue is literally transforming into muscle. Well, maybe you think so, but I have talked to people in the past who believe that is the case.

They expect all the fat they have to slowly transform into muscle, one cell at a time.

Okay, that's impossible. Fat and muscle tissue are two totally separate things. Fat is essentially stored fuel. And muscle is essentially an engine to burn the fuel. Muscle burns all kinds of fuels, not just fat. In fact, fat is one of the last fuels muscle will begin to burn in the short term.

So anyone out there who thinks that fat turns into muscle or vice versa understand this: it does not. You burn fat, and build muscle. There, I should never hear anyone say this again. My job here is done.

Train smart,

RL

Ade or not to ade.

I had a client ask me about sports drinks this morning. My honest opinion is I don't like them. They are mostly sugar and other stuff you don't need.

All your body needs to hydrate is good ol' fashioned H2O.

Look at the labels on one of those things. You can't imagine the chemicals that are in there, along with the culprit of high fructose corn syrup.

I see people (especially kids) today drinking those sports drinks because they think they're healthy. They are the exact opposite. If you want to be healthy drink plenty of water. I know it seems just too simple, but it's the truth, all you need to drink is water. Water water water. Plain water.

And if you need to have some sort of "-ade" go make some natural lemonade with no sugar added.

Train smart,

RL

Great article

I found this great article on the mayoclinic.com. If you have kids, read it.

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Children and sports: Choices for all ages

Want to give your children a head start on lifelong fitness — and cut their risk of being overweight? One option may be to head to the town recreation center and sign them up for sports.

Of course, it's not always that simple. Many communities offer limited choices for children's sports and activities. And organized sports aren't right for every child — certainly not for every age.

If you encourage your child and set an example yourself, though, chances are a few sports will spark his or her interest. Fan the flame by taking your child to local sporting events and explaining how different games are played. Then, when the time is right, provide opportunities for your child to try out equipment and play informally with other children.

Most of all, if you like playing particular sports, share your pleasure and skill with your children. Show them that effort and practice are their own rewards, and that you can get great satisfaction from playing without even wanting to be the best.

What are age-appropriate activities?

Regardless of your child's age, he or she will show some natural preferences. Some children love the water from the first splash, while others react with fear. Some get a charge out of rough-and-tumble games; others dislike the shoves and bumps. You may have been the star of your football team, but your child may prefer dancing, and that's just fine.

Children don't need organized athletics to develop athletic skills or to get physical activity. "A healthy lifestyle doesn't have to include sports," says Edward Laskowski, M.D., co-director of the Sports Medicine Clinic at Mayo Clinic, Rochester Minn. "It's more important that your child is involved in some sort of physical activity, whether it's hiking and biking with the family or playing pickup baseball or basketball with the neighborhood kids."

Every child develops at a different rate. It's best to work within your child's maturity and skill level.

Ages 2 to 3
Very young kids are beginning to master many basic movements — running, catching, jumping — and they're too young for most types of structured exercise. Try:
▪ Running and walking, in a yard or playground
▪ Swinging on a yard or playground set
▪ Supervised water play
▪ Toddler gymnastics classes led by professionals
▪ Tumbling

Ages 4 to 6
▪ Dancing
▪ Games such as hopscotch or tag
▪ Jumping rope
▪ Playing catch with a lightweight ball
▪ Riding a tricycle or a bike with training wheels

After age 6, children's motor skills and sense of safety improve. Your child may also be ready for team sports.

Ages 7 to 10
▪ Baseball
▪ Gymnastics
▪ Soccer
▪ Swimming
▪ Tennis
▪ Biking

Age 10 and up
▪ Carefully supervised weight training
▪ Organized team sports
▪ Rowing
▪ Running and track and field events
▪ Softball

When it comes to organized sports, make sure your child really wants to play. Never force a child to participate or join a team. Also consider your child's schedule. Children who are already signed up for music lessons and the school play may feel overwhelmed if athletics are added to the mix.

Practical matters

If you want to get your child involved in sports, consider how sports differ, including the:
▪ Amount and cost of equipment
▪ Amount of physical contact
▪ Emphasis on individual skill
▪ Emphasis on team performance
▪ Size of the team
▪ Opportunity for each child to participate

If several sports are available in your community, allow your child to sample a range of activities. Younger children may benefit from exploring several options before settling on one or two.

"The more that children can try different sports and activities and find something they're good at doing, the more they'll enjoy the activity," says Dr. Laskowski.

Try team sports such as softball and soccer, as well as individual sports such as tennis, running and golf. Observe as you go. Is your child comfortable with contact sports? Does he or she have the hand-eye coordination to compete in certain sports that use a ball?

Assessing youth sports

To gauge whether your child is in good hands, consider these points.

Quality of coaching
Look first for an emphasis on safety and inclusive participation. Does the coach require that players follow the rules and use the proper safety equipment? Do only the best players play? Is the fitness or conditioning coach working with your child certified and sensitive to the fact that your child is not fully physically mature? Observe instructions. Children should be taught proper movement and body positioning to avoid injuries.

Also consider a coach's attitude toward the game. If a coach consistently yells at an umpire or the children or lets only the most skilled players into the game, your child may become discouraged. Get to know the coach and, if possible, talk to the coach's former team members about their experiences.

Once children get to be 11 or 12 years old, they may be ready for a greater emphasis on competition and winning. "But a win-at-all-costs attitude drives many children away from sports," says Dr. Laskowski.

Team assignments
Are the children in your child's sport grouped into teams simply by age, which can increase risk of injury? Or are they grouped according to physical maturity and skill? Do they take time to warm up and cool down before and after each practice or event? How the organization assigns teams and emphasizes warm-ups and cool-downs may serve as an indication of the organization's interest in injury prevention.

Your role: Sit back and watch

Overall, be positive and encouraging. Emphasize effort and improvement over winning or personal performance.

Attend events and practices as your schedule allows, and act as a good model of sportsmanship yourself. Above all, keep your child's sport in perspective.

If your child decides to quit a sport or specific activity, look for signs of stress that seem tied to sports or overtraining. Your child can take up the same or another sport later, or build fitness through other activities, such as martial arts or dance.

Whether your child swims, runs track or plays frisbee, keep your eye on the long-term goal — encouraging your child to be a fit, healthy and happy adult.

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Good stuff.

Train smart,

RL

Accumulations

I've often had people ask me how they can get better faster. People today want what they want yesterday. Well unfortunately, in physical culture things don't work that way.

Small steps people.

If you rush things, especially in your workouts, you will get hurt. It's a matter of putting your body through something it is not ready for. When I say something positive can happen quickly, I'm usually referring to at least 2-4 weeks time. Not 2-4 days, or hours.

Sometimes clients will expect miracles after one week of training. While it's true you will see some results after only a few days, you will not burn of 20 pounds of pure fat in a week. No matter what you see on TV. It's not possible. You may see morbidly obese people get rid of 20 pounds of body weight in a week. But it's not all fat, at the most it would be about 3 pounds of fat, and that takes a miracle.

Anyway, I won't get into all the science, but just think of your goals in small steps. They do add up quickly. That's one thing that I can guarantee; small steps will add up to great gains faster that you think. It's the Law of Accumulation.

So be patient my friends. Never give up and constantly strive to improve.

Train smart,

RL

The time is coming

Once again, a 'no duh' article.

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Obese File Twice as Many Workers' Comp Claims

MONDAY, April 23 (HealthDay News) -- A new study of almost 12,000 Duke University employees found that obese workers filed twice the number of workers' compensation claims, had seven times higher medical costs from those claims, and had 13 times more lost work days due to work injury/illness than non-obese employees.

The study, by researchers at Duke University Medical Center in Durham, N.C., also found that obese workers in high-risk jobs incurred the highest medical and economic costs of all employees.

The study is published in the April 23 issue of the Archives of Internal Medicine.

"We all know obesity is bad for the individual, but it isn't solely a personal medical problem -- it spills over into the workplace and has concrete economic costs," study author Dr. Truls Ostbye, a professor of community and family medicine, said in a prepared statement.

"Given the strong link between obesity and worker's compensations costs, maintaining healthy weight is not only important to workers but should also be a high priority for employers," Ostbye said. "Work-based programs designed to target healthful eating and physical activity should be developed and then evaluated as part of a strategy to make all workplaces healthier and safer."

People with a body mass index (BMI) of 30 or above are considered obese. This study found that workers with a BMI of 40 had close to 12 workers' compensation claims per 100 workers, compared with about 6 claims per 100 in workers with a normal BMI (18.5 to 24.9).

Obese workers lost an average of almost 184 work days per 100 employees, compared with just over 14 per 100 for those with a normal BMI. Obese workers had average medical claim costs of $51,019 per 100 workers, compared with $7,503 for non-obese employees.

The lower extremities, wrists, hands, and back were the areas of the body most prone to injury among obese workers. Falls, slips and lifting were the causes of most of these injuries.

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The time is coming when employers are going to fire people for being fat. BMI is not the best way to measure it however. But still, the time is coming, mark my words.

Train smart,

RL

Active kids = smart kids

I saw a little article in one of the Sunday papers yesterday, no more that 250 words about how studies have suggested that physical activity, i.e. exercise and/or sports, helps kids get better grades.

Once again I say, duh!

Anyone whose done any sort of serious physical training has at least somewhat of an understanding of the mind/body connection. The better shape your body is in the better shape your mind will be in also.

Every child should be encouraged to find some activity they can get passionate about. Even if it is not an organized school sport, I believe everyone can find something they enjoy, somewhere, somehow.

I doesn't matter how smart you are if your body is ready to call it quits by the time you're 30. The yolk and white of an egg is where all the action happens, but without a sturdy shell to protect them, they are worthless.

If any of you parents out there have a inactive child who is struggling with their grades try an experiment. Get them moving their body and see how that affects their mind. I think you'll discover improved focus and clarity of purpose in all aspects of their life. The bottom line is; move or die.

Train smart,

RL

SUDOKU!

I've been sort of hooked on Sudoku puzzles lately. Something about them really appeals to me. I've always enjoyed puzzles. As a kid I liked word searches the most. I've never been a fan of crosswords though. I mean I'll do them, but I don't get all into it.

I think the reason Sudoku, and other purely logic puzzles appeal to me is because there is only one answer and you can find that answer using only logic and reason. You don't have to know any big fancy book-learnin' words or math formulas. If you use your critical thinking you can get what you want.

The same holds true with fitness. You see, no matter what approach you use, what you train for, how long you train for, where you train etc.. As long as you do something you will get some results. It's logical. It common sense. There is no need to over complicate it.

Now once you realize that, you can start getting into specific styles of training. If you want to get good at lifting barbells and dumb bells, then go lift them. If you want to get good at running, go run.

Fitness has always had a sort of mystique around it. What should I do, and for how long???? There is that part of it and I'm not denying it. However, first understand, just moving is a good start. Get out there and move! It's logical isn't it?

Train smart,

RL

Super-sized

You have to admit, this is sort of a little funny.

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Morbidly obese: bigger Britons need fatter furnaces

LONDON (AFP) - Britain's growing obesity problem is forcing crematoria to build bigger furnaces because of the broader coffins of their expanding clientele, officials said Wednesday.

Standard coffins are typically between 22-26 inches (55-65 centimetres) wide, but many undertakers now use super-size 40 inch-wide casks to accommodate bigger bodies.

"As long as the nation keeps on piling on the pounds, pressure will continue to be placed on crematoria," said Hazel Harding of the Local Government Association (LGA), which has to deal with funding for the building work.

"This is just another demonstration of how the UK's obesity problem is putting a real strain on public services."

The development follows a trend in the United States, where "supersize" coffins up to 44 inches across have been available for a number of years.

At the Institute of Cemetery and Crematorium Management, officials are well aware of changing needs.

"The Institute has received calls from funeral directors from all parts of the country whose local crematorium is unable to cremate large coffins," said spokesman Tim Morris.

"The likelihood is that a large number of facilities will be upgraded to meet these requirements, with some taking this opportunity to install a larger cremator at this time."

About 430,000 people are cremated in Britain each year.

"By upgrading their crematoria and widening furnaces, councils are changing the services people use for the better, to make sure that relatives are not put out," Harding added.

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Train smart,

RL

Strengths vs Weaknesses

Everybody has their own strengths and weaknesses. And no where are these more apparent than in fitness training.

For example someone may excel at an exercise like pull-ups because they are light and have less weight in their legs and stronger muscles in the upper body. Where someone like me, who has big hips and legs may excel in squats and struggle in pull ups.

Their are some people who will tell you to only train your weaknesses. And yet other's that will tell you to only train your strengths. While it is true there is a ripple effect in training, that is, training one specific part of your body does transfer to the rest of you body to a degree. I believe it is important to train the entire body equally, weaknesses and strengths be darned. Why? Well for the simple fact that my training approach is for the whole body. I'm not a competitive weight lifter specializing in the deadlift, so I'm not going to train in the deadlift everyday.

For the average person it is important to develop an all around fitness program that trains strengths and weaknesses equally. You'll look forward to the exercises you excel at and look not-so forward to your weaker ones. That will also help train your mind to be strong.

At least that's my opinion.

Train smart,

RL

The champ is here.

Well, he was born on the 14th. Everything and everyone is perfect. He was 8lbs 11oz. of pure baby boy.

This time the whole labor was only about 16 hours long. I say 'only' because my daughter was 35 hours. Actually, once my wife got to the point when she had to push it only took 7 minutes. No drugs again, she's da man, or da WO-man I should say.

His first night home last night went good, he was up every 2-3 hours to eat but never had a crying fit or anything. We have been pretty lucky with the disposition of out babies, my daughter was never too bad either. I was actually expecting it to be much worse back when I was a first time father.

Now I have another little body to mold into all it can be fitness wise.

Train smart,

RL

Feel the time

I'm really routing for my son to be born before midnight tonight. I think having Friday the 13th as your birthday would be cool. But it will probably end up being the 15th so his entire life all taxpayers will dread his birthday.

Last night I was having some trouble sleeping because my wife was telling me she "felt weird." So of course I thought he was coming. Anyway, at around 11 I was wound up and she was fast asleep. So I decided to do a late night workout.

Most people would think working out at 11 o'clock at night is weird, and it may be. But I think it's good to exercise not only when you should, but when you WANT to as well. You see, there are times when all of a sudden you get a burst of energy and feel like you could do something, but perhaps it's late at night and you think you should "make yourself calm down" instead. I don't do that. If I feel the urge to move then I go move, even if I've already exercised a couple times that day.

So last night at 11 I banged out 504 straight body weight squats (why 504? that's my secret, mwa hahaha), a few pull ups and some stuff with my Bulgarian power bag, oh and I capped it off with some deep breathing exercises. By the time I was done I was nice and relaxed. And once I decided to go to sleep (around 1:30) I was able to fall asleep no problem.

Exercise can be an odd thing. Sometimes you can hardly get yourself to do it, and sometimes you feel like it's all you want to do all day (at least for me.) I encourage you to take advantage of the times you feel the urge to move, no matter where you are or what time it is.

Train smart,

RL

Almost

We're really getting down to the home stretch with my wife's pregnancy. She's officially due in 8 days but she keeps saying she feels like it is going to be soon. So you never know, it could be tonight.

I can't wait to meet my son. He's going to be big and handsome, just like his daddy. And if he's half as tough as his sister he'll be in good shape.

Being that I am an only child this whole idea of having more than one kid in the house is new to me. My entire life it was just me and my parents and the idea of someone else calling my parents Mom and Dad is just weird. I guess that's why some people say us only children are peculiar.

I just hope this delivery goes a little faster, last time it was 35 hours. I was awake for over 40. After all the adrenaline wore off I pretty much collapsed.

Anyway, that's what's on my mind today, nothing really about fitness but that's okay sometimes. There are other parts of life....I guess.

Shield up.

Have you ever known someone who likes to be miserable? You know the type, they complain and complain about life, but never do anything to improve their station.

These people are the ones that can bring down the energy of any room just by walking into it.

I try to avoid these people, but that isn't always possible. So how do you go about dealing with people like this but not their negative energy seep into you?

Simple.

You put up a shield. A paint a big smiley face on it.

Whenever you are around these folks you can visualize a huge shield covering your body, just like an ancient warrior. I know it sounds silly but it works. The power of visualization is an amazing thing. I like to visualize a Captain America style shield, but instead of a star there's a big smiley face on it. It's a negative energy repeller, and I always have it on the ready.

Don't let other gloomly glooms cramp your style. Negative attitudes are killers.

Now there are ways to use negative thinking to your advantage, but that's a topic for another day.


Train smart,

RL

Morbid

Here's a shocker.

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Severely Obese Are Fastest Growing Segment of Overweight Americans


TUESDAY, April 10 (HealthDay News) -- The proportion of severely obese Americans -- those with a body mass index of 40 or more -- increased by 50 percent from 2000 to 2005, twice as fast as the increase in moderate obesity, a new study finds.


During that same period, the proportion of overweight people (BMI of 30 or more) increased by 24 percent, and the proportion of those with a BMI of 50 or more increased by 75 percent. In the past 20 years, the largest percentage increases have occurred in the heaviest weight groups, the RAND Corporation study said.

Body mass index, or BMI, is a ratio of weight to height. A typical severely obese man weighs 300 pounds at a height of 5 feet 10 inches, while a typical severely obese woman weighs 250 pounds at a height of 5 feet 4 inches.

"The proportion of people at the high end of the weight scale continues to increase at a brisk rate despite increased public attention on the risks of obesity and the increased use of drastic weight loss strategies, such as bariatric surgery," report author Roland Sturm, a RAND economist, said in a prepared statement.

The study concluded that three percent of Americans are severely obese. Health costs for severely obese people are expected to be double that of normal weight people, while health costs for moderately obese people are expected to be 25 percent more.

From 1998 to 2003, the number of bariatric surgeries in the United States increased from 13,000 to 100,000. An estimated 200,000 bariatric procedures were done in the United States in 2006, the study said.

"The explosion in the use of bariatric surgery has made no noticeable dent in the trend of morbid obesity," Sturm said.

He said the study findings suggest that severe obesity is not a rare condition among certain genetically vulnerable people but, rather, is an integral part of the U.S. population's weight distribution. As the entire population becomes heavier, there are more and more severely obese people.

RAND is a nonprofit research organization. The study is expected to be published later this year in the journal Public Health.

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While I'm sure this is all true. It is my opinion that BMI is not the best way to measure obesity. Since my BMI says I'm overweight, and so does Brad Pitts' by the way. You need to calculate in several factors, weight, height, body-type, body fat percentage...etc. The truth is, if you are obese, you know you're obese.

Train smart,

RL

Almost forgot

So how was everyone's Easter? Mine was good. Stayed home and had people come to me, which I like.

Last night I realized that I was breaking one of my rules. It was 11pm and I hadn't exercised all day. Those of you who have been reading this blog for a while know I have a rule of making sure I exercise on holidays and my birthday. Why? Because if I do it on those days then I can do it any day. It's just a little mental trick.

Even though I was tired from a long day of cooking and visiting I got up and got to work. I worked up a good hearty sweat. Unfortunately I had trouble falling asleep after that so I ended up only getting about 3.5 hours of sleep. But that's okay, I'll just sneak in a nap sometime today. In fact, if I was able to get away with it schedule wise I would sleep twice a in 24 hour period, I would do 2 3-4 sleeps instead of one 7-8 hour one. But at this point in my life I can't pull that off. There are people out there who practice polyphase sleeping. Some people sleep for 20 minutes every 3 hours. Now that sounds good on paper, but how in the world someone can pull that off in the real world and live life is beyond me. But to each his own.

Anyway...

find the time to exercise, make yourself do it, no matter what. It's a good thing.

Train smart,

RL

Happy Easter

Have a great Easter weekend everybody.

Don't eat too much candy. And be sure to get some good workouts in!

Train smart,

RL

Mind in the muscle

Don't forget to stretch.

I've mentioned this before on this blog but today I want to reiterate the importance of stretching. Flexibility goes away fast if you stop working at it, but in the same way you can makes some great gains in a fairly short amount of time.

I've increased some of my clients flexibility in one session before to the point where they were speechless. You see, it's all about muscle control. Stretching your body is as much a mind exercise as a physical one.

Remember, get warm first, get the blood flowing then stretch. Never stretch cold. Ever.

Put your mind into the muscle and command it to loosen up.

Train smart,

RL

It's no Secret really

There's been a lot of press lately about the law of attraction. It's one of the basic laws of success. But recently I think some new book was on Oprah and all of a sudden it is like it is a brand new concept.

Not to take anything away from the author/s (I really don't know too much about it, except that the title is "The Secret") but the law of attraction concept has been around forever. It is nothing new. But I guess it's good that a whole new group of people are being made aware of it that otherwise wouldn't have. Because once you understand this law, the sky is the limit.

In a nutshell, the more you desire and visualize something you want, the more it will be attracted into your life. Simple right? Well, you'd be surprised how many people surrender control of their lives to "fate" or "bad luck," when the truth is YOU control it. Your thoughts and desires control your life.

Now I could go on and on about the law of attraction, and I do write about it in a book I am currently working on. But for now just realize you naturally move towards what you think about all day. If you constantly think, "I'm just a fat person" then you will be. Think, "I want to be a fit, active person who inspires other's with my success" and it will start to happen. Just as long as you act.


Train smart,

RL

Condition

I'm sure you all lost sleep last night wondering how my back was doing. Well, I'm glad to report it's feeling good this morning. It was tightening up a little at Judo last night, but when I got home I did some nice hanging stretches that seemed to do the trick.

I was a little rusty last night. And I got tired faster than usual, but that will come back quick. I just hate the feeling of getting tired while in "combat." I always try to keep my conditioning at a high level so when an opportunity to roll around with someone comes, my body doesn't let me down.

One the the greatest wrestler's of all time, Karl Gotch, said, "Conditioning is your best hold." And it's the truth.

The same holds true for all aspects of your life. Getting yourself mentally and physically conditioned to deal with the ups and downs of life is important. Otherwise you'll end up a depressed hump contributing nothing to society.

Exercise your body, mind and spirit. Perform physical exercises, read and never stop learning. Never stop preparing yourself for "the day." You never know when it could come by and you'll be up to bat. Conditioning is your best hold on life.

Train smart,

RL

So far so good

Last night I did the first tough workout I've done in a week, so I could let my back heal. I tell you what; I haven't been that anxious about the next morning since I was a kid on the Christmas eve before I got my go-kart (that never ran by the way.)

It wasn't an excited anxious, it was a nervous one. What if my back hurt like it did last Monday? What would I do then? I can't take weeks and weeks off of all exercise, that's what I do. Plus, I was getting all depressed over it (nothing too serious, just bummed out.)

Well, I'm glad to say the back is feeling pretty good this morning, probably better than it did yesterday. Rest is important, like it or not.

The real test will be tonight when I go back to Judo after a week off.

Just FYI, my wife is due to deliver my son on April 20th. However, the doctor's are telling us she is big for this point (that's my boy) and the dates could possibly be off. She's going for a second ultra-sound today to see just that. I'm looking at it as she could go anytime. So if all of a sudden I don't post for a couple days that's what's going on. I'll be camped out in a hospital room.

Train smart,

RL