Fit Shaming: We are human too

We're here, we drink light beer, get used to it...

Fit shaming is running rampant in today's society, and I, for one, will not stand for it! I'll squat for it, I'll crunch for it, and I will definitely curl for it, but I will be a monkey's uncle if I will endure one more sideways glance when the waitress brings me my garden salad with calorie-wise vinaigrette on the side.

Pizza-lunch Fridays at work? NO! I have a tupperwear container two-fifths full of quinoa, boiled Tilapia, and steamed broccoli for lunch today, thank you very much. And you can save your snickers and sneers for the sneaky, salty, snow-snakes that don't realize they just exceeded their daily macros and it isn't even 3pm!!

Casual beer? More like a casual anxiety attack. Not only am I drinking 150 empty calories (67 if I can order it quietly enough and they bring it in an unmarked container), but the carbonation is leaching precious calcium from my bones...I can feel my bone-density rating decreasing just thinking about a sunny day on a noisy patio...I'll have an ice-water please. No, I don't wear a skirt, and carrying a purse would have nothing to do with my beverage choices.

Desserts. Do I like them? No. Would I like them if you told me they were made with all-natural, organic ingredients and scientifically formulated whey isolate protein? Doesn't matter, I can't ever enjoy a mouthful because you won't stop watching me eat it and making "jokes" about how it will go straight to my hips. You're damn right it will go to my hips...and my nips and my lips. And I can't have that. You either have friends or you have abs...I chose abs.

What's that? You hate the gym? Guess what?!? I ALSO hate the gym! But do you know what I hate more? Heart disease, high blood pressure, and diabetes...oh hell, and let's be honest, beer bellies, love handles, and saggy [insert body part here]. Yes, I just got back from a workout, but you already knew that, and if you didn't, the fluorescent runners, tank-top and water bottle probably should have given it away, but thanks for commenting.

Fitness is an addiction, but we're not hurting anyone. You wouldn't make fun of a crack-addict for smoking, you wouldn't make fun of an alcoholic for drinking, so why is it ok for you to roll your eyes when I am peeling the skin off of my crispy chicken tenders, sans dipping sauce (that I only ordered because the only other option at this stupid "restaurant" was hamburgers...thanks...)?

So to all my fit brothers and sisters out there who have been victims of fit shaming, I say to you, stay strong, stay fit, stay classy, and just know that you ARE a good person, inside AND out.

@BrendanRolfe

PS. This was actually going to start out as a serious article...oh well...

Image Credit
http://georgespellwin.efblogs.com/files/2013/03/bodybuilding-meal.jpg

4 most common mistakes beginners make at the gym

http://buffblogger.com/wp-content/uploads/2012/12/5.jpg

We all have to start somewhere.

We have all been beginners at something and felt lost. But in this day and age, where everyone carries a cellphone with a camera, and is waiting to pounce on the latest and greatest "fail", mistakes or lack of knowledge rarely go undocumented in the gym. Some mistakes will get you on someone's fail compilation, while other's will just inhibit your ability to get the results you want. To follow are 4 of the most common traps that beginners and even more experienced exercisers fall in to that will stunt your growth and limit your results.

Isolation exercises
Beginners often take their programs from magazines, ads, and media content. There are 2 major problems with this: 1) Most workouts in magazines are from interviews with body builders, not real people with jobs, kids and responsibilities 2) The media doesn't know squat about real fitness. Chances are, they are trying to sell you something. Remember, sex sells. A fitness model in booty shorts doing a single leg glute extension is sexy, and it sells magazines, supplements, clothes, etc, but if your goal is to lose 20 pounds, the only thing this exercise is making an ass out of, is you. Don't waste your time on isolation exercises. Because they don't involve compound movements (ie. activate multiple muscles) they don't burn many calories and don't give you much value for your time. For instance, instead of doing a bicep curl, do a reverse pushup; not only are you working our your biceps, but you are getting back, shoulder, and core engagement, to boot.

Following fads rather than mastering the basics
Functional movements are good, but beginners on the fail list seem to have mastered a new category of fitness: Dysfunctional Movements. Not every exercise needs a twist, a roll, or 12 pieces of equipment. Before you do anything else at the gym, master these movement patterns: squat, deadlift, lunge, chest press, row, shoulder press. All other movement patterns stem from these foundational lifts. Once you master these, then you can add a standing back tuck. There is a reason that there are "classic" lifts, it is because they have withstood the test of time and are shown to bring results. Period.

Mixing up workouts too much (routine is not overrated)
I get it. You don't want to be bored at the gym. You want new and exciting exercises that will stimulate your muscles and challenge your brain. But if you don't repeat some of the same exercises, you are missing the basic foundation of resistance training, progressive overload. Progressive overload is the act of gradually increasing the amount of weight you lift in your exercises to continually challenge your body to become stronger. If you do an exercise twice a month, you are not allowing your body the repetitions it needs to adapt and overcome. In addition, it is rare that a newbie comes in to the gym and has perfect form in all exercises (like rainbow unicorn rare), if you don't repeat exercises (essentially practicing them), you will struggle with making the minor adjustments to form that produces optimal results.

Lifting with your eyes instead of your muscles
Picking up a lot of weight off the floor is sweet, I agree. Having your lumbar spine rip out of your lower back as you deadlift is less sweet. Perhaps the biggest epidemic among young male lifters is lifting eye heavy, rather than muscle heavy. Too many times have I seen exercisers squirm and twist and bend under weight that is simply too much for them. I always say form and function over fashion. Lifting heavy weight LOOKS cool, but if you have to cheat to lift it, chances are it isn't doing what you think it is for your fitness. A perfectly formed squat through a maximal range of motion at 100lbs is infinitely better than a sketchy half squat at 200lbs any day of the week.

The gym is not a place I take satisfaction in seeing people fail. In fact, as a personal trainer, there are few things more painful and gut-wrenching than seeing an exerciser doing something that is un-beneficial and even dangerous. If you are new to the gym or wonder whether you are doing exercises properly, I recommend enlisting the help of a trainer for 2 or 3 sessions. This can save you a world of grief, will get you faster results, and will keep you off of the 2015 Youtube Gym Fail Compilation.

@BrendanRolfe 

Vitamins are making you poor

http://www.sodahead.com/united-states/do-you-think-the-american-dream-is-dead/question-1238197/?link=ibaf&q=pissing+money

What vitamins and supplements do you take? Do you know what your recommended daily intake (RDI) is in relation to how much you are actually taking? Do you even know why you are taking them? Like most people, you probably don't know the answer to all those questions. But one thing is for sure, if you are like 54% of North Americans you are taking something[1]. Problem is, the only benefits you might be receiving is the yellow glow of expensive urine. Also, if you exceed your Tolerable Upper Intake Level (TUIL) on many vitamins and minerals, they can turn toxic in your system and have some seriously adverse affects (too much of a good thing can kill you)[2].

Some of the most commonly taken supplements and vitamins: Protein powder, Creatine, Amino acids; Vitamins, A, B12, C, D, E, Calcium & Magnesium, Iron, Glucosamine Chondroitin, and Omega 3.

First though, let's take a look at the most common pill taken of all...the Multivitamin.

Multivitamin

The multivitamin is a once per day pill (depending on the brand you take) that was designed to give you a dose of all of your major micronutrients. These micronutrients can be consumed in regular food, but given the low quality of mass produced food and the poor state of the average diet in North America, a quality multivitamin can add balance.

Recommended Daily Intake (RDI) is usually measured in mg (milligrams) or IU (International Units)

Here is a quick look at Centrum - for Men, a once per day multivitamin that is a recognized brand:

                                               (Dose per pill)                 (Recommended Daily Intake)*[3]       (TUIL)[4]

Vitamin A ...................... 1000 IU .............................. 5000 IU ................... 8700 IU
Vitamin E ...................... 1500 IU .............................. 30 IU ........................ 2000 mg
Vitamin C ...................... 180 mg ............................... 60 mg ....................... 2000 mg
Vitamin B12 .................. .0216 mg ........................... .006 mg ..................... N/A
Vitamin D ....................... 800 IU ............................... 400 IU ...................... 4000 IU
Calcium .......................... 300 mg .............................. 1000 mg ................... 2500 mg
Magnesium ..................... 84 mg ................................ 400 mg ..................... 400 mg
Iron .................................... 6 mg .................................. 18 mg ....................... 45 mg
*Ranges by age (older = more) and sex (male = more), but I will take average

-This pill provides other vitamins and minerals, but I will stick to the discussed ones

As you can see for yourself, the multivitamin vastly over-doses the consumer on some of the vitamins and minerals (Vitamin E & D), but under-represents others (Vitamin A & Calcium). Before you scream in outrage though, you should know that one carrot gives you 7835 IU and that 50g of swiss cheese gives you 500mg. Oh yeah, also, you should be aware that vitamins are a supplement, not a meal.

Pee Value: $ - It is always best to get your RDI from real foods, but multivitamins are reasonably cheap and a good insurance policy if you have a marginal diet.

Protein Supplements (Powders, Bars, Drinks)

There is little debate surrounding weather or not adding a protein supplement to your diet can help repair muscles faster, make you feel fuller, and is convenient. What makes your pee expensive, is how much more protein you are consuming at one time than is actually biologically available (usable) to your body. People who work out for an hour per day, 5 days per week can use around 0.5g or protein per pound of body weight. While elite level athletes function best at around 0.75g of protein per pound[5]. Additionally, our bodies can only absorb between 30g and 40g of protein per 2 hours, so if you are making a 100g protein super shake, the cost of your pee, per volume, will rival that of current gas prices.

Pee Value: $$$ - Knowing how much protein to consume as a supplement is crucial; know your limit and stay within it. If you consume in excess, not only will you be peeing out gold, but your kidneys could pack up their beans leave town, leaving you with damaged filters.

Creatine Monohydrate - (can be taken while working out, but also effective recovery)

Creatine has been proven to increase an athletes training capacity when taken in proper dosage (3-5g per day)[6]. It is recognized as somewhat of a wonder drug in athletics as it appears to be safe (though long term effects are mostly undocumented as it is relatively new), and there is research that when coupled with increased carbohydrates and protein it aides in muscle retention.

Pee Value: $$ - While there are foods that contain creatine (salmon, pork, beef, etc), by the time you cook and prepare the food, the creatine quality is vastly diminished. If you are training for a sport, I would definitely recommend taking creatine in proper dosage, but if you are just lifting to add muscle, I question if it is really worth it? Good quality creatine is usually pretty pricey, so it'll cost you if you decide it is.

Amino Acids (BCAAs & SAAs) - (generally taken during workouts)

Branch Chain Amino Acids and Silk Amino Acids are another recovery agent that claim to aid in in training and diminishing the effects of muscle fatigue during your workouts by oxygenating the blood. Science says, yes, it works[7]. I agree with science. Similarly to Creatine, if you are an elite athlete, I recommend BCAAs and SAAs. If you aren't, I don't understand the point.

Pee Value: $$  - You will find BCAAs and SAAs as expensive, if not more-so, than Creatine. If you stay within the 'intense training guidelines' of 7g per day, you will see benefits in your intensity. If you lack intensity and focus in the first place, well, it ain't magic in a can.

Vitamins A, B12, C, D, E

A - Eye sight, skin & immune support, cell growth

B12 - Help produce energy, support formation of red blood cells

C - Antioxidant (eliminates free radicals), growth & repair of body tissues, helps make collagen

D - Helps make strong bones (when combined with Calcium), may help protect against cancers

E - Antioxidants help boost immune system, contributes to formation of red blood cells

Pee Value: $ - Vitamins A through E can help offer support in a nutritionally diminished diet. But you will notice some overlap in what the vitamins provide, and keep in mind that many of these vitamins can be consumed in real food. Vitamins like A and E are in everything (except fast food...thats not real food), so before you take a multivitamin AND all these others, take a moment to see if you really need them. Assessing your need could save you $30 per month or more.

Calcium & Magnesium

Magnesium...WTF?!? Who has ever heard of a magnesium deficiency? Well, likely you haven't. But Calcium, like many other minerals, needs to be consumed in a certain ratio with other minerals to be properly absorbed, otherwise, you guessed it...it ends up in your toilet boil. Vitamin D also commands a necessary presence to enhance Calciums absorption in to bones. Lucky for you, these three often come properly dosed in one pill. Calcium and magnesium are critical in muscle contraction and relaxation, as well as muscle repair and transmission of nerve impulses[8]. They can be found in meats and vegetables of all sorts.

Pee Value: - I would recommend a Calcium-magnesium-vitamin D pill to everyone. It is inexpensive and has all kinds of benefits. Many people lack vitamin D and Calcium in their diets and magnesium is instrumental to absorption of vitamins C, E & D as well as calcium, sodium and potassium. It is naturally found in rice, hazelnuts and beans.

Iron

Can help increase energy in those with low blood pressure. Women are especially in danger of lacking enough iron in their diets, which is essential to bone health (among other things). Supplementing iron has also been shown to improve concentration and attention (presumably by reducing feelings of fatigue)[9] regardless of the individuals baseline levels.

Pee Value: $ - Iron can be purchased inexpensively and has been shown to have many benefits. It is fairly low risk; even a small dose can have positive effects. It is found in spinach, oatmeal, yogurt and beef.

Glucosamine Chondroitin

GC has scientific basis in helping to slow osteoarthritis in patients who already suffer from it and easing its symptoms. It claims to have properties that support joint health (knees, elbows, etc). Beyond helping those who suffer from the illness, it has no application. There has been no evidence found that it supports joint health in healthy individuals.

Pee Value: $$ - Don't get caught in this trap. Do your research (guess you just did by reading this). It is fairly pricey, and unless you suffer from osteoarthritis, it won't do a damn thing for you. Shame on you pill industry.

Omega 3

The omegas (3, 6 & 9) have received a big push in to popular nutrition. They have garnered the reputation of decreasing cholesterol and contributing to good heart health. The are considered the "good fats" in most circles and are found in nutrient rich foods. Because Omega 3 is a fatty acid, there technically is no Recommended Daily Intake (RDI), but the American Hearth Association recommends between 1 and 4 grams of Omegas per day (3 oz. of salmon -roughly 1 serving- gives you about .9g of Omega 3).

Pee Value: $$ - Omegas are great. And I support taking a supplemental pill each day, whether you have heart issues or not. Omegas are a little more expensive than your average vitamin, but are worth the price if your diet lacks them normally. A word of caution, many baked goods claim to have Omegas because they include Flax seeds. Yes, Flax has omegas, but as soon as they are exposed to the baking process, they become denatured and offer little more value than fibre. Foods that contain omegas: fish eggs, rice and beans.

Recommendations

Whenever possible, try to get you vitamins, minerals, and nutrients from real food. A good way to know if you are getting them is to write down an average day of eating and then calculate what you are getting (don't be lazy, it'll take no more than 15 minutes). If you are above or around your RDI's then you likely don't need supplements. If you are lacking, then consider what you do need, and don't take more; more is not always better. Also, if you are working out and are contemplating taking protein, creatine, and amino acids, take a moment to think about WHY you are training, what your goals are and if it is really necessary to spend the money on further supplementation. If you exercise regularly and may lack all of the nutrients you need from incomplete meals or time constraints, here is what I recommend:

each day take...

1 Protein shake
1 Multivitamine
1 Calcium-magnesium-vitamin D
1 Iron
1 Omega-3

Cost to you as insurance on your health per day - $1.57/day
Chance of exceeding your Tolerable Upper Intake Levels - 0%
Value of your pee - You can stomach it ;)

Sources Cited

1 http://www.nielsen.com/us/en/newswire/2009/north-america-asia-lead-vitamin-and-supplement-usage.html
2 http://www.organicconsumers.org/articles/article_18619.cfm
3 http://www.unc.edu/~rowlett/units/scales/dailyvalues.htm
4http://iom.edu/Activities/Nutrition/SummaryDRIs/~/media/Files/Activity%20Files/Nutrition/DRIs/ULs%20for%20Vitamins%20and%20Elements.pdf
5 http://www.menshealth.com/mhlists/guide-to-protein/printer.php
6 http://www.jissn.com/content/4/1/6
7 http://jn.nutrition.org/content/136/2/538S.full
8 http://www.enerex.ca/en/articles/calcium-to-magnesium-ratio
9 http://www.nutritionj.com/content/9/1/4

The 5 exercises every fitness model does

...Not a secret at all. You can take your hamstring curls and ab rollouts and shove 'em. Any trainer or knowledgeable body-builder worth a drop of sweat knows that there are 5 basic lifts, that, when done properly, are guaranteed to make your body aesthetically pleasing (look good). This applies to both men and women equally. Every other exercise is just a variation on these five, designed to decrease monotony, increase balance and stability, and perhaps add an element of functionality. Keep in mind, athletes, whose sport demands strength through all dimensions (unilateral, linear & and rotational) won't adhere to just these exercises strictly, but you can bet these are part of their foundational strength workout.

http://www.bottomlinefitness.com/2013/05/26/how-to-get-killer-abs-cooking-with-coconut-oil/

While heavier weights with low reps should be safely built up to, EVERYONE should lift heavy if their goal is aesthetics. What dictates your results, based on your goals, is how much you eat. There is a simple maxim in lifting:

You want to be big? Lift heavy and eat lots.

It's not rocket science. But guess what? As lifting heavy burns more calories (7-9 rep range) than light lifting at 15 reps (the common conception of how to "stay lean"). If you eat less and eat clean, you will burn fat, but also maintain muscle tone. That's not to say you won't burn muscle as well, that is unavoidable when at a calorie deficit, but you will maintain a baseline of muscle tone if you eat properly.

If you are trying to gain mass, eat plenty of lean protein, plenty of veggies, and plenty of grain and nut based carbs. You will need to eat at least 1000 more calories than you burn in a day to add noticeable muscle. (The carbs are vital, because carbs are your primary energy source. If the body burns through all of your carbs, it moves on to protein as a secondary macro-nutrient energy source (ie. burns your muscle as energy).

If you are trying to get lean, eat lean proteins as well, but consume most of your carbohydrates as veggies. You can incorporate grains and nuts as well, but to lean out, you will need to run a calorie deficit each day. Consider a deficit of 1000 calories to be a safe goal, depending on how quickly you want to cut weight (remembering that 3500 calories burnt is roughly equal to a pound of fat).

Without further ado, here are the Big 5 exercises...the only ones you need to do to look like a beach hero: Squat, Deadlift, Bench Press, Seated Row, Military Shoulder Press

1) Squats

http://www.nerdfitness.com/blog/2009/07/08/why-you-need-squats-in-your-workout-and-how-to-do-them-right/

2) Deadlifts

http://fitness.makeupandbeauty.com/every-girl-needs-to-learn-to-dead-lift/

3) Bench Press

http://www.homeexercise.co/power-lifting/204/

4) Seated Rows

http://www.myfreckledlife.com/2013/10/03/bicep-blues/

5) Military Shoulder Press

http://fitfinity.net/2010/09/20/exercise-essentials-part-4-overhead-press/

Boom. That's it. 100 years of body building knowledge summed up into what every body builder already knows. If you are mindful of precise form, always actively engage your core in every exercise, and go until failure with heavy weight, you will get the results you want...guaranteed. Perform 4 sets of each, 7-9 reps, 4 days per week with one day of rest in between. You can even superset them for time-efficiency (Squats with Rows, Deadlifts with Bench, Military with Abs -- if you really want to -- although it's not necessary to isolate abs if you are doing the lifts right). Abs are a reflection of diet and form. If you absolutely must do cardio, do high intensity interval training. You will get far better results and a bigger bang for your buck then a standard jog.

So there it is...the secret is out! So you can continue to buy your body building and curve magazines and do those exercises (they are good to mix things up), but if you have the drive and commitment and don't easily get bored, the big 5 will get you the beach body you want.