Periodization……..What Is It? By Eric Noyes

Have you ever thought that your workouts were boring? Do you find yourself doing the EXACT SAME THING every time you step foot in a gym? Do you feel like you’re just not progressing? Do you spend an hour in the gym 5 days a week for 6 months and lose 5 pounds?

Chances are that most of you reading this right now just answered yes to at least one or two of those questions I just asked. If you did that’s OK, that means you probably have not heard of periodization before.

Can you remember back to when you first stepped foot in a gym? Whatever your goal was, you probably saw drastic results very quickly. The reason for the quick results was because the involvement of an exercise routine “shocked” your body. Now I’m going to refer you to the questions I started this article off with, did you answer yes to any of them? Do you spend hours a week in the gym and spend months in the same pant size? Well that’s because you’re probably doing the same old thing over and over again. Periodization is based on the scenario I just described to you. You must periodically make changes to your exercise program to continue to progress toward your goal. You must place new challenges upon your body at regular intervals or “periods”. Now I don’t mean you have to flip your exercise routine completely and give it a 360 overhaul. Small changes to sets, reps, weight, tempo, rest time and exercise choice are all it takes. Now you’re probably thinking that is a lot to change. The wonderful thing is, you don’t have to change all of these at the same time. Over the course of a 3 week “period” you can choose lunges over barbell squats, you are targeting the same muscle group, but in a different way that your body is not accustomed to.

The Results Are In The Research

The research shows us that following a progressive periodized program produces better results than following a non-periodized program. The study in the table below was conducted with a group of 34 women over a 12-week period to determine the effects of following a periodized training program. As you can see, the results show that the women who followed a structured and periodized program saw greater results.MarkerPeriodizedNon-PeriodizedLean Muscle+ 4.6 lbs+ 2.2 lbsBody Fat %-4%– 1.8 %Leg Press+ 44 lbs+ 18 lbsBench Press+ 11.21 lbs+ 6 lbs

Marx, J.O et al. (2001). Low-volume circuit versus high-volume periodized resistance training in women. Medicine & Science in Sports & Exercise, 33, 635–643.

Now I know it may seem like a lot of work, but if you’re serious about seeing results, don’t be afraid to put in the hard work. Here at Body Fit, our training program we use with our clients is designed as a structured and progressive periodization training program.

If you have any questions regarding anything in this article or would like to schedule a consultation to find out how working with a trainer can help you get the results you want, please email me at eric@bodyfit.ca.

The Ab Doctor – by Dale Andrew

Recently, I was asked to be the resident professional for an upcoming book on the subject of “How to Get Abs.” In fitness circles, it seems that most people are chasing abs or at the very least interested in learning how to get them. Below is a copy of my interview: Q1: How are the ab muscles different from other muscles in the body? A1: The Rectus Abdominus (“six-pack”) is actually broken up into several smaller, beaded sub-sections instead of being one long, continuous muscle (like the biceps for example). It’s interesting (and important) to note that anatomy dictates function.

Q2: How does this structure affect their training? A2: While the RA is capable of producing trunk flexion (traditional sit-up or crunch), the underlying anatomy suggests that this function has been overemphasized by the fitness industry for decades. The RA resists trunk flexion, and is also involved in the promoting and transmitting of “hoop” stresses and forces generated by the obliques.  Finally, the RA promotes posterior pelvic tilt and helps control pelvic alignment. Training should reflect function. Understanding function requires an understanding of the anatomy. Incorporating exercises that optimize pelvic alignment and train your body to stabilize the lumbar spine will help you to get the most out of your abdominal training. You should look and move great!

Q3: Why is abdominal fat so difficult to lose? A3: Whether crunches target your abs is really not the issue – it’s whether they make your abs visible. Seeing your abs is a matter of lowering your body fat to 10% or lower. While nobody seems to be talking about it, the key to everything is hormones! Most need to adjust the way they eat and train to optimize their hormone balance (testosterone, GH, estrogen, leptin, gherelin, insulin and cortisol), naturally.

Science aside, most people that say they have a hard time losing belly fat just aren’t being truthful with themselves. Are you in the gym training hard? Are you eating a clean diet? Are you committed to doing both things consistently for as long as it takes? Most people want to see their abs, but there are only 3 reasons why most fail: misinformation, they are lazy, or they really don’t care. If you care and are willing to work, you can learn and live the information you need to create the body you want. I know I can help.

Q4. Your top diet tips for belly friendly foods. A4: Most focus on the idea of good foods and bad foods, but ultimately it is timing and the calories you eat that matter. Intermittent fasting is one of my go-to strategies for creating an optimal hormonal environment that will produce even greater results. Without getting overly complicated, fast for sixteen hours, and consume all your food within any eight-hour window you want.

Q5. How long should one fast? A5: Intermittent Fasting is one simply nutritional strategy. I don’t believe that there is only one, absolute diet for everyone to follow now and forever. The best diet is the one that is best for YOU and your dietary preferences. Most people want to fit in a little box: vegan, paleo, low carb, intermittent fasting, etc. I would ask you to consider that most diets have a lot in common: control appetite, improve food quality, increase nutritional awareness, and promote exercise!

Intermittent Fasting is one nutritional strategy, but while it works for me and some clients, it is not the only strategy I use, personally or as a coach. When it comes to fasting, more is not necessarily better. Remember, this is short, intermittent, and in the case of a 24 hour trial fast, it may only be a one-time thing. It will quite likely impress on you the difference between physical and psychological hunger, though.

The Skinny on Skinny Fat – by Christina Ryckman

There is a misleading perception that skinny people are healthy and over weight people aren’t.  Surprisingly enough…. skinny people can also be fat and unhealthy too.  I came across two great articles while researching this topic and condensed them below.

To understand what skinny fat is, you first have to understand how we measure obesity. There are two ways that weight and fat are commonly measured. The first is the BMI index, and the second is Body Fat Percentage. The BMI index, which is most commonly used, is a measure of WEIGHT, not of FAT. The BMI is a ranged index that takes in account someone’s weight relative to their height, and gives it a score. A BMI score of 18.5-24.9 is considered a healthy weight range, while 25-30 is considered overweight, and 30+ is considered obese The common wisdom is that if you are overweight and considering freezing fat, you are unhealthy, and if you are thin, you are healthy.  But new research points to just how dangerous being skinny can be – if you are a skinny fat person that is.

The second way we measure fat is through a person’s Body Fat Percentage. BF% is the percent of a person’s total weight that is made up by fat deposits. BF% is a harder number to measure than BMI, as to be measured effectively, it usually needs to be done by either calipers or by someone who can professionally measure them for you. You can also measure BF% by using special scales or online calculators, but the accuracy of those methods are questionable.

Description  Women     Men Essential fat  10–13%    2–5% Athletes        14–20%    6–13% Fitness          21–24%    14–17% Average          25–31%    18–24% Obese            32%+       25%+

The medical term for this is “MONW” or metabolically obese normal weight, which I prefer to refer to as being a skinny fat person.  It means you are under lean but over fat – not enough muscle and too much fat (especially belly fat.)  It seems it is better to be fat and fit than thin and out of shape.

The Cure for the Skinny Fat Syndrome

The cure for the skinny fat syndrome is the same as the cure for someone who is overweight with diabetes.

It is quite simple actually.

1. Eat a Low-Glycemic Load Diet – lean animal protein (chicken, fish,and eggs), nuts, seeds, beans, vegetables, fruit, and small amounts of non-gluten grains.

2. Power Up with Protein – start the day with protein and at each meal. This makes your metabolism run hotter and cuts hunger. Incorporate eggs, protein shakes, nuts, seeds, chicken, or fish.

3. Don’t Drink Your Calories  – no sodas, juices, sweetened drinks and no more than 3-4 glasses of wine or alcohol a week with meals.

4. Avoid the Deadly White Powder or Flour – including gluten-free flour products. Even whole grain flour acts like sugar in your body.

5. Beware of Frankenfood – factory-made foods are often science projects with fake ingredients including MSG (which causes ravenous hunger and is hidden as “natural flavoring”,) high fructose corn syrup, artificial colors, preservatives, and chemicals.

6. Eat from the Right Plant – if it was made in a plant stay away, if it was grown on a plant it is probably ok.

7. Get an Oil Change  – eat omega-3 fat rich foods including sardines and wild salmon and avoid refined and processed vegetable oils except olive oil.

8. Get Going and Get Strong:  both cardio and strength training are key. Cardio builds fitness and improves metabolism and strength training builds muscle so you won’t be a skinny fat person.

9. Take Supplements: they grease the wheels of your metabolism and help burn calories, and balance blood sugar.  A good multivitamin, fish oil (EPA/DHA,) and vitamin D do the trick for 95% of people.

10. Protect Sleep Time: sleep deprivation alters metabolism and increases cravings for carbs and sugar. Sleep is sacred. Make your bedroom a sleeping temple with the ที่นอน mattress and stay there for 7 to 8 hours a night.

These latest facts are alarming because  those of us who think we get a pass because we are thin need to take a second look at our health.  You can still be skinny and sick and be metabolically obese – which in the end may be even more dangerous.

The good news is that this is a solvable problem.  Getting tested and working through the 10 steps to being a skinny healthy person is a scientifically proven, effective way to change your biology quickly. And the side effects are all good – increased energy, better sleep and….. even better sex! (gasp)

References;

1 –Explaining what “Skinny Fat” is.

2- Are You a Skinny Fat Person? 10 Steps to Cure the Skinny Fat Syndrome.