The Year in Fitness and Nutrition

A lot of blogs and websites are doing their year in review pieces as we approach the beginning of 2014. Here are a few that have popped up on my radar.

From Pop Sugar:

The Headlines That Helped Us Drop Pounds in 2013

by Leta Shy December 26, 2013

Another year, another 365 days to unlock the secrets to sustainable weight loss — and in 2013, researchers did not disappoint. From finding the best time to eat a big meal to finding yet another reason to chow down on chocolate, here are the most interesting weight-loss news stories of the year!
 

1. More Sleep Decreases Junk-Food Cravings

We've been learning more and more about just how important sleep is for our waistlines; this year, researchers showed that lack of sleep can actually change how we respond to junk food. When sleep-deprived participants were shown photos of fatty foods like pizza and doughnuts, the reward centers in their brains lit up much more than those who had gotten enough sleep — proving that when you're sleep deprived, you're more likely to make less-than-optimal diet choices than when you're well rested.
 

2. Dark Chocolate Blocks Fat

Last year, it was red wine, and this year it's even more good news: a new study found that dark-chocolate eaters who ate more calories than non dark chocolate eaters still had lower BMIs. The study suggests that an antioxidant found in dark chocolate, epicatechin, may block your body's absorption of fats and sugars.
 

3. Eat More Protein, Lose More Weight

A small study published in September found that the optimal amount of protein for those trying to lose weight may be more than the recommended daily allowance (RDA) set by the Food and Drug Administration. Researchers put patients on specific diets that differed in protein — groups either ate the RDA of protein, double that amount, or triple that amount. Those who ate double the RDA of protein lost more fat than muscle, which is important for keeping metabolism levels up when you are trying to lose weight.
 

4. A Well-Timed Big Lunch Is Key

If you find it hard to schedule a midday meal break during your hectic work day, listen up: a recent study found that late lunchers (those who ate after 3 p.m.) ended up weighing more than those who ate a big lunch earlier. The study also found that late lunchers were more likely to skip breakfast — also a no-no if you're trying to drop pounds. Since the Spanish participants ate their biggest meal at lunch, the study also suggests that front-loading your filling meals during the day can be beneficial for your waistline.
 

5. Start With Exercise

Losing weight requires dedication to both a healthy diet and a consistent workout routine, but if you can't quite fit both into your schedule, start with exercise first, according to a study published earlier this year. The researchers tracked inactive participants as they either started a new diet and exercise routine at the same time, started a new exercise routine followed by a new diet later on, or started a new diet followed by an exercise routine later on. While the diet-and-exercise group fared the best, the study found that those who established a workout routine first (before dealing with their diet) were more successful at sticking to both a workout routine and healthy eating plan later on — which meant more weight loss in the long run.

Source: Thinkstock

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Here are links to several useful articles from The Daily Beast:

Study: Exercise Could Be The Key to Mitigating the Christmas Weight Damage

Take away: regular exercise can help mitigate the effects of short-term overfeeding and inactivity, regardless of energy balance. Caveat: They studied young men, and the results may be different for women and for older adults (whose metabolism slows as they age).


Wheat Threatens All Humans, New Research Shows


Take away: Wheat is capable of producing 23,000 different proteins, and while 1 in 16 people seem to be intolerant to gluten, it is the other 22,999 proteins that may be the real issue, particularly wheat germ agglutinin (WGA), which is technically a lectin. WGA binds to gut proteins quite readily, which may leave these cells less well protected against the harmful effects of the gut contents.


These Are The 15 Supplements to Keep In Your Medicine Cabinet

By Ari Meisel
December 28th 2013
More Stories by Ari Meisel

As evidence mounts that multivitamins provide no nutritional benefit, it’s time to forget the ‘daily dose.’ Instead, turn to these 15 supplements and think of your medicine cabinet as your toolbox, taking only what you need.

A lot of people start their days by popping a multivitamin.

Unfortunately, there’s more than enough evidence to show that these “multis” provide absolutely no nutritional benefit. There’s even compelling research that shows they can even do harm to your body. It’s also very confusing since every supplement has different ratios of various vitamins which don’t take into account an individual’s diet or biological makeup. They tend to contain fillers like magnesium stearate, which you might think is a form of the mineral magnesium, when in fact it is an industrial lubricant, meant to keep the pills from sticking to machinery (and has been shown to reduce immune function).

Truth it, there are very few supplements that you should be taking every day.

In fact, when you see RDA values for various vitamins and minerals on a package, you might think that stands for Recommended Daily Amounts, when in actuality, its Recommended Dietary Amounts.

So if you want to take supplements, you need to think of your medicine cabinet as a toolbox, where you use what you need, when you need it, and throw out the idea of a daily dose.

These are the 15 “tools” I keep in my cabinet and what I use them for:

1. Probiotics—A lot of diseases of the industrialized worlds (like my personal favorite, Crohn’s Disease) are thought to be a result of our hyperclean environment with hand sanitizer stations around every corner. Probiotics are the beneficial bacteria that help regulate our digestion, strengthen our immune system and maintain sanity. Unless you are eating fermented foods like sauerkraut, natto, or kefir on a daily basis you should take a probiotic most days and double if you are taking antibiotics.

2. Vitamin D3—Most of you reading this are probably vitamin D deficient if you wear clothes and work indoors. In addition, if you’re diet doesn’t contain adequate amounts of fat then you won’t be able to properly process vitamin D (as well as A, E and K). Most people should be taking around 5,000 IU per day unless you get to spend a good amount of time outside and in the sun. Even those people should take some during the winter months. One more thing, take it in the morning otherwise it can disrupt your sleep since vitamin D and melatonin are inversely related.

3. Krill Oil - Krill Oil, like fish oils can help fight inflammation and lower cholesterol. In tests Krill seems to be better absorbed by the body so you’ll tend to get more bang for your buck and added benefits such as blood sugar regulation and even possible fat loss.

4. Astaxanthin—The red pigment in salmon and a major skin protectant thought to aid in eye health and inflammation, I take this carotenoid mostly in the winter months when my skin tends to get dryer as the lips in Astaxanthin appear to help maintain elasticity.

5. Phenocane—Nature’s Tylenol, Phenocane’s main ingredient is Curcurmin with a couple added friends that make this an incredibly powerful anti inflammatory and pain killer.

6. Oil of Oregano Capsules—Oil of Oregano (different plant from the stuff on your pizza) contains Carvacrol, an incredibly potent bacteria killer. I take this anytime I travel, am exposed to people I know are sick, or feel a cold coming on.

7. Oil of Oregano Liquid—in liquid form this stuff is really powerful and will burn a little but a couple drops in a glass of water gargled for a minute will stop a sore throat or sinus infection dead in its tracks.

8. Goat Colostrum—colostrum is the first two or three days of breast milk and contain the building blocks for a strong immune system and health body. Goats milk is the closest equivalent to human breast milk and I always take these in combination with oil of oregano capsules.

9. Xylitol Nasal Spray - xylitol is a sugar alcohol and has antibacterial properties. As a nasal spray it keeps the passages moist and bacteria free, ideal for travel or ducted heating systems.

10. MCT Oil - Medium Chain Triglycerides are the fat transport mechanisms you get when you put coconut oil in a centrifuge. It’s an odorless, tasteless oil that provides an immediate source of ketones (fat energy) to you blood stream and will actually help your cognitive function. I use it in salad dressings or yogurt when I want to up the fat content without adding any taste. If I’ve had a rough night with the kids I’ll add it along with so we grass fed butter to my coffee for a nice cup of Bulletproof Coffee(TM).

11. Digestech—We have different enzymes to help us digest fats, carbs, and protein. Digestech capsules contain those and then some. They help me digest large meals and extract more nutrition from the foods I eat.

12. Activated Charcoal Capsules—sometimes you eat or drink something and wish you Hsn. Don’t panic about the toxins mounting an attack against your body. Just pop a couple capsules of activated charcoal and let natures Brita filter (which actually contains charcoal) trap those toxins and take them out of your body.

13. Alpha Brain - Nootropics are substances which increase cognitive performance. On the pharmaceutical side think Adderall or Modafinil. I’m not one for taking drugs so I turn to Alpha Brain, which contains 11 natural, well studied compounds that will increase focus and memory while offering neuroprotective anti stressors. You can use this daily but I use it when I know I’ve got a big day or meetings or a client engagement ahead of me to help me break through some inner barriers. This won’t turn you into an Einstein, but if you know the answer to the question is inside you somewhere, this might help you find it.

14. Collagen and Whey Protein Powder—Unless you are a bodybuilder or trying to experiment with eating only specific amounts of protein, most people do not need to supplement with protein. Sometimes I’ll do a protein fast for a day or two where I’m limiting protein to 50 grams or less and the easiest way to do that is to eat a whole bunch of veggies and then have a serving of protein power. The two forms are pretty similar but the nice added benefit of collagen powder is that it’s heat stable so you can add it to your coffee if you want.

15. Greens Powder - I try to eat lots of dark leafy greens in my diets but somedays are more difficult than others. A green powder mix like Powerfood from Onnit acts like a dietary insurance policy and gives me things I might never get otherwise like camu for antioxidants or olive leaf for internal cleansing.

That’s what I use—but how about you? Tell me what supplements are in your medicine cabinet in the comments below.

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From the Today Show:

Fitness fails: Workouts you need to stop doing in 2014

Take home: Pole dancing, stiletto workouts, gas mask training, backward running, stability ball stands, and yes, even Tough Mudder and warrior dash all need to go according to this piece. 

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Another article from the Daily Beast:

The Busy Person’s Guide to Becoming a Fitness Minimalist
By DailyBurn
December 27th 2013

by Joe Vennare for Life by DailyBurn

Imagine a workout that can be done anywhere, anytime. This routine doesn’t require any equipment. There’s no instructor and no membership dues. Better still, completing this workout wouldn’t take all day. Heck, it wouldn’t even take up an entire lunch break.

What if this workout existed?

Well, it does. Call it the Rise of the Fitness Minimalist, or the realization that short, high-intensity workouts (even just seven minutes in length) might be better than slogging through longer exercise sessions. In fact, research shows that 20 to 30 minutes of high-intensity interval training can produce the same aerobic and anaerobic benefits as steady-state cardio workouts twice as long. Stripping away the excess and upping the intensity has also been shown to improve cardiovascular endurance and burn fat—not to mention boost the “afterburn effect.”

Do More With Less

Ready to opt for efficiency over exercise machines while saving precious time in the process? Try these simple strategies to skip the false starts and time-sucks, and start connecting with your inner fitness minimalist.

1. Keep it simple. Sometimes all you need is your own bodyweight to get great results. This workout, created by researchers at the Human Performance Institute in Orlando, Florida takes seven minutes to complete and only uses 12 bodyweight exercises, a wall and a chair. The result: a quick, high-intensity form of circuit training focused on building strength while burning maximum calories. (And who doesn’t love push-ups, wall-sits and high knees?)

2. Up the intensity. When it comes to exercise, we all know something is better than nothing. But when you’re short on time, the trick is thinking about exercise in terms of effort. So while another slow jog around the neighborhood might seem pretty tough, it’s by no means the fastest way to make progress, research suggests. Cram as much intensity into brief workouts as possible by supersetting burpees, mountain climbers or jump squats in between exercises. And if you need an extra push, take the Inferno challenge for a high-internsity program that’s available ’round the clock.

3. Set a timer. When time is short supply, rest periods should be, too (ideally kept to 30 seconds or less). Try this: Set a timer to reflect the length of the workout. Let’s pretend that’s 15 minutes. Now, create a circuit of three to five exercises. Then, start the clock and complete the circuit for as many rounds as possible (AMRAP) in 15 minutes. Of course, never compromise quality over quantity, but by the end of these workouts you should feel sufficiently spent.

4. Watch the clock. Another technique that utilizes the timer is the Tabata protocol. This interval workout only requires four minutes to complete, but can be repeated as part of a 15 or 20-minute routine. Start by selecting an exercise (think burpees, kettlebell swings or thrusters). Then, perform that move for 20 seconds, followed by 10 seconds of rest. Repeat that work-rest routine for eight rounds, clocking in at four minutes flat. On paper it might not seem like much, but these short, intense intervals have been shown to improve athletic capacity, conditioning and fat burning in less time than longer, less intense workouts. Need more guidance? Try these Tabata workouts.

5. Go all out. Jogging is a great way to get moving and stay healthy. But, since we’re aiming for greater results in less time, sprinting is better—specifically HIIT workouts, which alternate between periods of all-out effort and brief recovery. So grab that timer we’ve been using and set it for 60 seconds. Then, sprint, swim, bike, or row all-out for that minute. Take 60 to 90 seconds to rest before repeating at max effort again.

Stick with the Essentials

A great workout requires very few bells and whistles (sometimes none at all). But when the time comes to move beyond bodyweight training, mixing in the right tools can help take your training to new heights. Fitness minimalist and trainer Al Kavadlo, CSCS, recommends picking up a few pieces of versatile exercise equipment (check out what he can do with just a pull-up bar), and using movements like pull-ups, push-ups, dips and squats to get stronger before attempting more difficult moves like the muscle-up or pistol squat. Here’s the essential equipment even a fitness minimalist should consider investing in.

TRX. Set up shop in a doorframe and practice the basic moves, like the horizontal row and suspended push-ups, before moving on to single-leg exercises and explosive moves that require more strength and balance. This type of Total Body Resistance Exercise (TRX, get it?) is a form of suspension training that targets multiple muscle groups at once, limiting the length of workouts and the need for additional equipment.

Jump Rope. The perfect tool for warming up or working cardio into bodyweight routines, the jump rope is a fitness minimalist’s dream. Try fast-paced skips, single leg jumps, and double-unders to improve conditioning and coordination.

Kettlebells. This versatile training tool is the total package. Do cardio and strength train simultaneously while engaging every major body part. Now that’s efficiency at its finest!

Sandbags or SandBells. Make a DIY sandbag or spend a few bucks on a Hyperwear Sandbell and you’ll never have to worry about being bored with a workout, or going to the gym again. This versatile training tool allows for more creative and functional total-body workouts when the usual tools start feeling stale.

Skip the Time Sucks

So far we’ve managed to pack more work into less time. But before we can become true fitness minimalists, it’s important to steer clear of the time sucks that could derail our best efforts. As fitness authority Alwyn Cosgrove puts it, some equipment is a “nice to have, not a need to have.” Cosgrove goes on to state that, “your gains have nothing to do with what equipment you have access to, but everything to do with the work you put in.” If your current routine isn’t delivering results, take a closer look at how you’re using the following.

Exercise machines. Navigating a maze of machines, waiting in line, and wiping them down after each use takes a whole lot of time—time that could be better spent on a more effective workout routine. Plus, some machines like the leg extension and Smith machine might be doing harm than good. Take a page from Cosgrove’s playbook by sticking to workouts that use less equipment but are, “simple, time efficient and brutally effective.”

Cardio equipment. It’s nice to watch television while gliding effortlessly forward and backward on an elliptical, but it’s not effective, efficient and it’s certainly not necessary. Go for a trail run or bike ride instead.

Exercise balls. Sure, the guy balancing on the BOSU ball looks fancy, but research has shown that training on an unstable surface yields few benefits. Plus, the women performing chest press or shoulder press on the Swiss ball could be spending her time more wisely as well. In one study, the chest press and shoulder press were most effective when executed on a stable surface. Sometimes keeping things simple pays off.

No More Excuses

No time, no money, and no gym membership are no longer a reason not to exercise. Become a fitness minimalist and eliminate the excuses along with the excess. By upping the intensity of workouts and using the right equipment, if any, it’s possible to workout anywhere, anytime—even when you’re short on time.

MORE FROM DAILYBURN

• HIIT Workout: What It Is and How It Works
• 7 New Ways to Switch Up Your Cardio Routine
• How to Get Fit in Half the Time

Exercise as Medicine - Mind and Body Benefits of Regular Exercise

By now we should all know that exercise is good for us, but the number of people who engage in regular exercise is still a small minority. But what if your doctor prescribed 5 hours of exercise a week? Would you do it? Would you do it if you knew it would improve symptoms for very specific illnesses or conditions, one of which you have?

The current trend in exercise research seems to be assessing the benefits of exercise, and specific forms of exercise, for specific health issues. For example, we now are fully convinced that aerobic exercise in particular is very effective in reducing the symptoms of mild to moderate depression. We also know that weight training is more beneficial than aerobic exercise for osteoporosis/osteopinea and also for diabetes, type II.

Below are links to several articles from just the last week or so that highlight the benefits of exercise for specific health concerns, both physical and psychological. I'll give a little blurb from each piece, but follow the title link to see the whole article.

Exercise Improves School Performance For Kids With ADHD

17 Oct 2012

Children with ADHD (attention deficit hyperactivity disorder) may perform better in school after just twenty minutes of exercise.

The finding, published in the Journal of Pediatrics, came from a team of experts at Michigan State University who have demonstrated for the first time that kids withADHD can focus better and become less distracted after a quick session of exercise. This is significant because "inhibitory control" is the biggest struggle people with the disorder have to deal with.

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Research Shows Exercise As Key In Reducing Body Fat While Preserving Muscle

Article Date: 17 Oct 2012

Exercise and healthy eating reduce body fat and preserve muscle in adults better than diet alone, according to a study funded and conducted by National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), part of the National Institutes of Health. The study was recently published online in Obesity and will be in a future print edition.

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Exercise could fortify immune system against future cancers

posted on: October 11, 2012

WESTMINSTER, CO (October 10, 2012)—Researchers may soon be able to add yet another item to the list of exercise's well-documented health benefits: A preliminary study suggests that when cancer survivors exercise for several weeks after they finish chemotherapy, their immune systems remodel themselves to become more effective, potentially fending off future incidences of cancer. The finding may help explain why exercise can significantly reduce the chances of secondary cancers in survivors or reduce the chances of cancer altogether in people who have never had the disease.

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Minutes of hard exercise can lead to all-day calorie burn

posted on: October 11, 2012

WESTMINSTER, CO (October 10, 2012)—Time spent in the drudgery of strenuous exercise is a well-documented turn-off for many people who want to get in better shape. In a new study, researchers show that exercisers can burn as many as 200 extra calories in as little as 2.5 minutes of concentrated effort a day—as long as they intersperse longer periods of easy recovery in a practice known as sprint interval training. The finding could make exercise more manageable for would-be fitness buffs by cramming truly intense efforts into as little as 25 minutes.

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Exercise helps ease premature cardiovascular aging caused by type 2 diabetes

posted on: October 11, 2012

WESTMINSTER, CO (October 10, 2012)—One of life's certainties is that everyone ages. However, it's also certain that not everyone ages at the same rate. According to recent research being presented this week, the cardiovascular system of people with type 2 diabetes shows signs of aging significantly earlier than those without the disease. However, exercise can help to slow down this premature aging, bringing the aging of type 2 diabetes patients' cardiovascular systems closer to that of people without the disease, says researcher Amy Huebschmann of the University of Colorado School of Medicine. She will be presenting these findings she developed with colleagues Wendy Kohrt and Judith Regensteiner, both from the same institution.

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The Impact of Aerobic Exercise on Crohn’s and Colitis

By Travis Saunders, MSc, CEP
Posted: October 17, 2012

Today’s guest post comes from Dede Cummings. You can find out more about Dede at the bottom of this post. To learn how to submit your own guest post to Obesity Panacea, click here.

As a Crohn’s patient, who suffered in silence for over ten years, I found exercise to be the last thing I wanted to do, especially when I was experiencing the symptoms of a moderate case, such as diarrhea, vomiting, and fatigue. To me, during this time, exercise existed in the past tense. I had been quite a “jock” in high school, earning varsity letters in three sports. In college, I played two sports and recreational soccer my first year. When my symptoms started in the Spring of my first year, exercise (in my case, competitive sports) was the first thing I let go of.

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Diet, Exercise May Boost 'Good' Cholesterol, Study Suggests

Benefits of lifestyle changes go beyond weight loss for diabetes patients, researcher says

HEALTHDAY ON OCT 11, 2012 

THURSDAY, Oct. 11 (HealthDay News) -- For overweight people with diabetes, intensive exercise and dieting not only aids weight loss, it can also help train their fat cells to produce a hormone believed to boost production of "good" cholesterol, according to a new study.

And this so-called "good" cholesterol, or HDL cholesterol, has been linked to positive effects for cardiovascular health.

The new study, from researchers at The Methodist Hospital in Houston, included data on overweight and obese people with type 2 diabetes who were taking part in a multicenter clinical trial examining how increased physical activity and reduced calorie intake affected their risk for cardiovascular disease.

Pre-Workout Nitric Oxide Supplements Are Worthless

A lot of guys in the gym have bought the hype that nitric oxide supplements do more than just give them a good "pump" - they think they get stronger, leaner, or whatever else the ads tell them.

Suckers.

Just so you know, the three supps tested against GlycoCarn were SP250, NO Xplod, and Nano Vapor.

I've been telling the guys who ask me to save their money. Now the research confirms what I have been preaching for a couple of years. And they used men who were already trained to eliminate the "newbie" response - very cool.

Comparison of pre-workout nitric oxide stimulating dietary supplements on skeletal muscle oxygen saturation, blood nitrate/nitrite, lipid peroxidation, and upper body exercise performance in resistance trained men

Richard J Bloomer , Tyler M Farney , John F Trepanowski , Cameron G McCarthy , Robert E Canale and Brian K Schilling

Journal of the International Society of Sports Nutrition 2010, 7:16doi:10.1186/1550-2783-7-16

Published 6 May 2010

Abstract (provisional)

Background

We compared Glycine Propionyl-L-Carnitine (GlycoCarn(R)) and three different pre-workout nutritional supplements on measures of skeletal muscle oxygen saturation (StO2), blood nitrate/nitrite (NOx), lactate (HLa), malondialdehyde (MDA), and exercise performance in men.

Methods: Using a randomized, double-blind, cross-over design, 19 resistance trained men performed tests of muscular power (bench press throws) and endurance (10 sets of bench press to muscular failure). A placebo, GlycoCarn(R), or one of three dietary supplements (SUPP1, SUPP2, SUPP3) was consumed prior to exercise, with one week separating conditions. Blood was collected before receiving the condition and immediately after exercise. StO2 was measured during the endurance test using Near Infrared Spectroscopy. Heart rate (HR) and rating of perceived exertion (RPE) were determined at the end of each set.

Results: A condition effect was noted for StO2 at the start of exercise (p=0.02), with GlycoCarn(R) higher than SUPP2. A condition effect was also noted for StO2 at the end of exercise (p=0.003), with SUPP1 lower than all other conditions. No statistically significant interaction, condition, or time effects were noted for NOx or MDA (p>0.05); however, MDA decreased 13.7% with GlycoCarn(R) and increased in all other conditions. Only a time effect was noted for HLa (p<0.0001),>0.05); however, GlycoCarn(R) resulted in a statistically insignificant greater total volume load compared to the placebo (3.3%), SUPP1 (4.2%), SUPP2 (2.5%), and SUPP3 (4.6%).

Conclusion: None of the products tested resulted in favorable changes in our chosen outcome measures, with the exception of GlycoCarn(R) in terms of higher StO2 at the start of exercise. GlycoCarn(R) resulted in a 13.7% decrease in MDA from pre- to post-exercise and yielded a non-significant but greater total volume load compared to all other conditions. These data indicate that 1) a single ingredient (GlycoCarn(R)) can provide similar practical benefit than finished products containing multiple ingredients, and 2) while we do not have data in relation to post-exercise recovery parameters, the tested products are ineffective in terms of increasing blood flow and improving acute upper body exercise performance.

The complete article is available as a provisional PDF. The fully formatted PDF and HTML versions are in production.

Take home: Malondialdehyde is a marker for lipid peroxidation, a process by which polyunsaturated fats become oxidated, resulting in oxidative stress. The GlycoCarn(R) supplement reduced MDA by 13.7%, which is significant. The NOx supplements actually caused a slight increase in malondialdehyde.

On the other hand, the makers of GPLC-GlycoCarn funded the study. This is their description of the product:

GlycoCarn® (GPLC) is glycine propionyl-L-carnitine hcl, USP a propionyl ester of carnitine that includes an additional glycine component. Compared with other forms of carnitine, GlycoCarn® exhibits a special affinity for muscle tissues, such as the heart, is a powerful scavenger against superoxide radicals and it protects against lipid peroxidation.

They provide a lot of apparent support for their product:

GlycoCarn®, (Sigma-tau HealthScience brand of glycine propionyl-L-carnitine hcl, USP (GPLC), is a next generation member of the L-Carnitine family, with a particular focus on skeletal muscle, cardiac tissue, and the vascular system. Carnitine in general is known to be involved in fatty acid metabolism, and GlycoCarn® is a patented compound that has been shown to result in an increase in blood levels of nitric oxide (NO), as well as delivering potent antioxidant properties. Ongoing research also indicates that this compound may be associated with improved high intensity exercise performance. The performance effects of GPLC may be a result of both the nitric oxide stimulating and antioxidant activity, ultimately leading to increased blood flow and enhanced ATP energy production.

The applications for GlycoCarn® continue to be revealed, as funded research with this compound is presently ongoing at universities within the United States.

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Glycine propionyl-L-carnitine produces enhanced anaerobic work capacity with reduced lactate accumulation in resistance trained males

Recent research has indicated that short term administration of glycine propionyl-L-carnitine(GPLC) significantly elevates levels of nitric oxide metabolites at rest and in response to reactive hyperaemia. However, no scientific evidence exists that suggests such supplementation enhances exercise performance in healthy, trained individuals. The purpose of this study was to examine the effects of GPLC on the performance of repeated high intensity stationary cycle sprints with limited recovery periods in resistance trained male subjects... (read more)

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Glycine Propionyl-L-Carnitine Increases Plasma Nitrate/Nitrite in Resistance Trained Men

We have recently demonstrated that oral intake of glycine propionyl-L-carnitine (GPLC) increases plasma nitrate/nitrite (NOx), a surrogate measure of nitric oxide production. However, these findings were observed at rest, and in previously sedentary subjects... (read more)

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GPLC Performance-Recovery Study

Recent research has indicated that short term administration of glycine propionyl-Lcarnitine (GPLC) significantly elevates levels of nitric oxide metabolites at rest and in response to reactive hyperaemia. However, no scientific evidence exists that suggests such supplementation enhances exercise performance in healthy, trained individuals. The purpose of this study was to examine the effects of GPLC on the performance of repeated high intensity stationary cycle sprints with limited recovery periods in resistance trained male subjects... (read more)

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The Efficacy of Dietary Supplementation for Enhanced Nitric Oxide Synthesis: The Scientific Evidence

Approximately twenty years ago, it was discovered that a particular factor produced within endothelial tissue specifically relaxes the adjacent smooth muscle of blood vessels thereby allowing vasodilation and increased blood flow to various tissues including skeletal muscle. This factor was initially referred to as endothelium-derived relaxing factor but is now known as nitric oxide... (read more)

Based on everything I have read, the benefits of this supplement have nothing to do with NOx production, but they market it that way to tap into the ignorant supplement users who buy into the NOx propaganda.

The smarter, and less profitable, approach would be to tell the truth about its lipid peroxidation protection. In fact, it this product does target muscle tissue directly, it might be a useful supplement for treating fat deposits in diabetics, which decreases insulin sensitivity significantly.

Oh yeah, vitamin C and vitamin E have the same benefits in terms of reducing oxidative stress, but they do not target muscle tissue so precisely.

Anyway, now you know.

Tags: fitness, strength, weight training, Pre-Workout, Nitric Oxide, Supplements, Journal of the International Society of Sports Nutrition, Glycine Propionyl-L-Carnitine, NOx, lipid peroxidation, oxidative stress, Malondialdehyde, SP250, NO Xplod, Nano Vapor

FitBits - Review of Exercise Related Research - April, 2010

Some good fitness studies that might make us think. I want to mention my personal support for the Bulgarian Squat, a great alternative to standard squats and a great exercise for rehabbing the knee following an injury.

FitBits
Exercise ETC's
Review of Exercise Related Research
April 15, 2010

Compiled by Chris Marino, MS, CSCS
Director of Education, Exercise ETC

Can Running Lead to Heart Disease?

It's widely accepted that physical exercise offers vast benefits from improved cardiovascular health and disease prevention to improved athletic performance. Every once in a while, however, researchers are stumped by anomalies that appear to challenge that prevailing belief. Many of these anomalies occur among elite athletic populations who many assume to possess the lowest risk of disease and disability.

For instance, in a recent presentation to the American College of Cardiology it was reported that long-distance runners may have a higher risk for coronary plaque build-up. Calcified plaque in the coronary arteries is, of course, the primary mechanism responsible for heart attacks.

Researchers measured the volume of calcified plaque in the coronary arteries of 25 long-distance runners and 23 symptomatic heart patients using computed tomography angiography or CT scan. The runners had raced at least one marathon per year for 25 years.

Surprisingly, the volume of calcified plaque in the arteries of long-distance runners was 60% greater than the symptomatic controls, although there were no symptoms amongst any runners. Researchers speculate that long-term systemic inflammation may be responsible as a consequence of frequent vigorous exercise. What does this mean for elite marathoners?

Although this study might result in speculation that excessive endurance exercise results in higher disease risk, there are other factors to consider; the primary factor being lower mortality amongst long-distance runners. However, this information could be useful to long-distance runner who might now focus on managing inflammation better through nutrition and supplementation.

Schwartz J, et al (2010) Does long-term endurance running enhance or inhibit coronary artery plaque formation? A prospective multidetector CTA study of men completing marathons for least 25 consecutive years. American College of Cardiology. 1271-330.

The Biomechanics of the Bulgarian Squat

The use of a Bulgarian Squat, or Rear Leg Elevated Split Squat (RLESS) in place of a traditional 2-leg Squat is gaining popularity amongst strength & conditioning coaches. Although eliminating the Conventional Squat is controversial, there a number of valuable points that may convince one that the benefits outweigh the risks. The single leg variations may be better for performance improvement while simultaneously reducing risk for injury to the low back when lifting even moderate resistances.

To test the theory of better performance, a recent study published in the Journal of Sports Rehabilitation compared lower-body EMG activity during the Bulgarian Squat to a two-leg Squat in eleven female intercollegiate athletes.

Using EMG, researchers measured muscle activity during 3 squats to parallel using 85% of the participants' 3 repetition maximum load in each exercise.

It was determined that the Bulgarian Squat produced greater EMG activity in both the gluteus medius and hamstrings compared to the 2-leg squat; two commonly weak or undertrained muscles. The Squat, on the other hand, produced greater EMG activity in the quadriceps. However, because quadriceps activity was higher and hamstring activity lower, the 2-leg Squat produces a higher quadriceps-to-hamstring ratio. This is important with respect to stability at the knee. A more even ratio would produce lower strain on ligaments such as the ACL and potentially strengthen the joint in a way that reduces risk for ACL injury.

This study continues to reinforce the need to continue evaluating the role of the loaded bi-lateral squat, and supports the value of including the RLESS in training programs.

McCurdy, K. ET al (2010) Comparison of Lower Extremity EMG Between the 2-Leg Squat and Modified Single-Leg Squat in Female Athletes. JSR. 19(1):

Does "Healthy" Food Make You Eat More?

Perceptions often determine reality. It's unfortunate that much of our society has been conditioned to perceive what is good and healthy for us as also that which is "not fun" or "comfortable." Consequently, many people cringe when hearing talk of physical exertion or glutton-free nutrition. Now, a recent study suggests that simply perceiving and consuming a food that is "healthy" may lead to increased hunger and overeating.

College students were asked to sample a protein bar and were told either that they were testing "a new health bar," or a "chocolate bar that is very tasty and yummy with a chocolate-raspberry core." Some time afterward researchers questioned the students about their hunger. Interestingly, hunger was rated higher by those who consumed the bar labeled as "healthy."

Moreover, a control group who did not receive anything to eat, but who did examine the bars, was also asked to rate their hunger at the later time. The controls reported hunger at the same level as those who had eaten the bar labeled as "tasty and yummy."

In a second study, researchers used bread instead of a protein bar, and labeled the bread in a similar manner. Afterwards, participants were offered pretzels. The participants who ate the bread labeled as "low-fat and nutritious" also ate more pretzels.

The third component of the study provided a choice of two protein bars, randomly labeled as healthy or tasty. In this case, ratings of hunger were similar between groups indicating that the power to choose may be as important as perceived deprivation.

In any weight loss program it is important to understand the psychological and emotional relationships people have with food. Avoid labeling foods with the understanding that people may be more likely to overeat later if they perceive to be depriving themselves of satiety.

HealthDay. Calling a Food 'Healthy' May Make You Hungrier. Friday, April 2, 2010.

Asymptomatic Hip Injuries in Hockey Players

Finding ways to predict, prevent and treat injuries are the three major challenges of sports medicine. One specific area of interest is in detection of asymptomatic injuries. It is believed that a fairly high percentage of athletes participate in sport with underlying injuries or degenerative conditions that go undetected because they do not produce symptoms. In a recent example, researchers reported that more than two-thirds of hockey players tested presented with asymptomatic hip or pelvic injuries on MRI.

Researchers used high-resolution MRIs to create images of the hips and pelvis of 39 current intercollegiate and professional hockey players. Although only 3 participants had indicated experiencing minimal pain at the time of the MRI, 28 of the participants had irregularities on their images. Hip labral tears were present in 21 participants, while 12 images showed muscle strains and 2 indicated tendinosis.

It's important to learn from studies such as this that although people may present as functional and pain-free they may not be truly injury free. As such, exposure to high intensity, impact-based, or complex movements during exercise may result in more severe acute injuries. Because we don't have access to specific diagnostic information in prevention, as Personal Fitness Professionals we are learning to make certain assumptions based on the likelihood of commonly underlying asymptomatic injuries.

By assuming there is an injury present we are encouraged to make alternative exercise selections that reduce the risk of injury to joints such as the knees, hips, and spine, and keep our clients progressing toward their goals. This becomes increasingly important as the average first-time client is more overweight, de-conditioned and has a longer prior injury history than ever before.

March 14, 2010. American Orthopedic Society for Sports Medicine. New Study Finds 70 Percent of Able-bodied Hockey Players Have Abnormal Hip and Pelvis MRIs. Press Release Online

Tags: FitBits, Review of Exercise Related Research, April, 2010, Chris Marino, Exercise ETC, Running, Heart Disease, Bulgarian Squat, Biomechanics, healthy food, Asymptomatic Hip Injuries, Hockey Players, fitness, Health, exercise, weight training

Sucker Punch: (an interview with) Paul Chek by Bryan Krahn

Functional, gimmicky, who cares?
160 pounds is still a shit load of weight to hoist up one-handed

Paul Chek is brilliant, controversial, and convincing. This is an interesting interview with him posted at T-Muscle. He is never short on an opinion, which resulted in part of the interview being removed from the main page.

They included this little blurb at the end of the article:

Editor's note: A large section of this interview was edited out because it had to do with religion and, frankly, we don't feel like seeing the article discussion generate an Internet version of a bar room (or church hall) brawl. However, out of courtesy to Paul, the removed section will be posted in the Politics and World Issues forum.

Not surprised about the religion stuff (really, it's more spirituality than religion) in his talk - he goes there, often. He tends not to see heath, training, and spirituality as separate, but rather, interconnected. Not too many fitness coaches can quote Maslow or talk about Jungian Projection. Or talk about quantum physics.

If there is another integral oriented strength/fitness coach besides Shawn Phillips or Rob McNamara, it's Paul Check. Big props to T-Muscle for posting another interview with Chek.

[For what little it's worth, I disagree with him about not eating nuts. But almost everyone will disagree with him about something.]

Oh yeah, he practices what he preaches:

Paul is no stranger to heavy, basic training.

Sucker Punch: Paul Chek

by Bryan Krahn

Many have adopted the expression "turn disaster into opportunity" during the latest economic recession.

After my recent interview with educator, author, speaker, and exercise expert Paul Chek, I had the opportunity to find out exactly what that expression meant.

My one-hour conversation with Paul Chek was just coming to a close when I suddenly realized that my voice recorder wasn't, well, recording voices.

Fortunately, I'd taken notes; 20 feverish pages of them, in fact. But Paul Chek, one of the most controversial, outspoken figures in the industry today, isn't exactly known for speaking in short, MTV-friendly sound bites.

Paul Chek is a man on a mission and when he speaks, his words reflect that. He is unapologetic in his belief that many "modern" approaches to health care are either misguided, flat-out wrong, or agenda-driven practices designed solely to pump up the bank accounts of the big pharmaceutical machine.

Because of his hard line approach, Paul has alienated a lot of his peers who would normally be praising him as a visionary who's revolutionized the field of corrective exercise. Instead, they question his practices, his criticism of the scientific method, and his holistic approach to health and wellness. Some say he's simply an excellent therapist that's gone too far, others say he's flat-out crazy.

The criticisms only make Paul talk louder.

As a result of my technical mishap, I had to think a lot about what Paul had said. I had to look at my short hand scribblings and ask myself if that was what he really said, or if I'd somehow misinterpreted the message? I had to cross-reference what I thought I heard with other work he's published, and finally trade emails with Paul just to make sure I wasn't subconsciously hearing things that I wanted to hear, or inserting my "programming" when I should have been listening to his voice.

In the end, I'm glad I took the time to seek out the voice behind his message and I encourage you to try to do the same.

Remember, it's easy (and lazy) to dismiss the things that challenge your beliefs; it takes effort and maturity to let down your defenses and try to understand them. Cause you never know where an opportunity may be waiting for you.

So without further ado, meet Paul Chek.

TMUSCLE: Paul, you've been the force behind many training concepts that are now considered staples, like Swiss ball work, heavy ab training ...

Paul Chek: I'm going to stop you there. I'm glad you brought up the Swiss ball and core training, as these are indeed areas that I helped develop and bring to the public.

I go to public gyms sometimes, and I see trainers having their clients roll around on Swiss balls or do routines that I designed. But when I go on the Internet and make the mistake of reading some of the shit people say about me, you'd think I was a frigging idiot.

When I started using the Swiss ball with athletes, people thought I was crazy. Certifiably insane, even though I was getting results that were unheard of at the time.

But today, every trainer with a half-day certification has their clients do Swiss ball work, and they have no idea where the idea even came from! The same guy they think is so insane that he should be locked up in a padded cell is also responsible for bringing into awareness a lot of the training principles used by coaches and trainers worldwide.

TM: I assume that must piss you off.

PC: Yes and no. On the one hand, when people criticize my philosophies, they're also discrediting a lot of work my team has put into observing, testing, and verifying these theories. I have over 10,000 Chek Practitioners and CHEK Holistic Lifestyle Coaches, and believe me, these aren't stupid people.

So when someone logs onto a discussion board after reading a half paragraph of something I wrote, and writes that Paul Chek is an idiot, that can get...irritating at times. Dismissing 25 years of work and contributions to a field because you don't agree with a reference I made to spirituality or organic farming? Come on, that's just narrow minded and lazy.

But on the other hand, if history has taught us anything, it's that in any field, all true pioneers have arrows in their backs. I have been and possibly will always be a pioneer in this industry. So if that means some underdeveloped mind on a computer will say I'm crazy, so be it.

TM: You mentioned spirituality. Why do you consider spirituality to be such an integral part of strength training?

PC: Research shows that the number one fear people have is fear of dying, followed closely by public speaking. I believe people fear death simply because they don't understand it. Death is but an "inward-turning" of consciousness.

There, you sit within your mind, which is composed of your judgments. In life, we have an opportunity to decorate our coffin so-to-speak. All we can take with us is what we've become as a person. Nothing else fits through the metaphorical eye of the needle the soul passes through.

When you die, you don't take your car with you, or your house, or your bank account full of money, or that collection of bodybuilding trophies you have in your garage. All you take with you is what you've become. Have you learned to love? Have you grown as a person, become more self-aware, a self-actualized person?

TM: That sounds like Maslow.

PC: Maslow's Hierarchy of Needs should be on a poster in every steroid-infested gym on the planet. At the top of the pyramid of a whole, complete, developed person is Self Actualization. Things like vitality, meaningfulness, and creativity are part of the Self Actualized person.

Way at the bottom of the pyramid are things like physiological needs, where I guess having more muscle would reside. So my point is, why just focus on building muscle if you're still an idiot? If you're not learning how to love, aren't you just adding muscle to an idiot?

My definition of an "idiot" is someone that repeatedly uses the same methods that haven't gotten the results they wanted in the past, while still expecting a better result, or someone who acts irresponsibly when they should be acting responsibly; which is actually the definition of a neurotic but it works interchangeably.

In short, why spend time in the gym increasing your squat, deadlift, or the size of your arms if there is no enhancement of your mental-emotional strengths and abilities, which is "spiritual awareness"?

TM: Paul, a lot of lifters tune out when the subject turns to God and spirituality. You've been in the lifting game longer than many people, so you must understand that lifters are very skeptical of anything that isn't easily measurable or observable. How do you get lifters to buy in to these abstract concepts?

PC: First thing I have to address is the idea of making assumptions. When I talk about God, spirituality, and dreams, people make assumptions that I'm talking about the same things they are. For example, what is your definition of spirituality?

TM: I don't know. I would say a spiritual person is someone who tries to live their life in a way that acknowledges that they are a part of something bigger.

PC: I've asked that question a thousand times and that's actually one of the better definitions I've heard.

As I said earlier, my definition of spirituality is taking responsibility for what you create, moment to moment. A spiritual person doesn't blame others for their situation, and accepts full responsibility for their actions.

Are you familiar with the theory of projection bias as used in psychology?

TM: Sure, I remember that from university. That's the Freudian idea of projecting your ideas onto others rather than considering what they're really thinking.

PC: Right. So getting back to spirituality, nowhere in my definition are words like religion, heaven, hell, or any other constructs that you'd find in a Bible. Yet that's what people project onto me when I start discussing these concepts.

They hear me say spirituality, their minds flash back to some traumatic religious experience they've had, and they tune me out. They project their assumptions of spirituality onto me, rather than ask me exactly what I'm talking about.

Then, years later and they're on my treatment table and they finally allow themselves to listen to what I have to say and they're like "Oh, that's what you meant by God or spirituality? I should've just asked you back then."

TM: So you can honestly connect the dots from spiritual development and real world physical development or healing?

PC: You can't separate the body, mind and the spirit. Body is as the body of your laptop; mind is as the software on your laptop, and spirit is as the electromotive force that "enlivens" your laptop — remove any of the above and you've lost all reasonable functionality.

I've had patients with major back pain make a full recovery once they addressed what was truly bothering them, whether it was financial stress or a lousy marriage that their religion had forbidden them to leave. These people were at their wits end and had "tried everything" to relieve their pain, but only once they addressed the true source of their problems did they begin to heal, without touching or treatment, just by addressing what was destroying them spiritually.

TM: A popular criticism of you is that it appears you give far too little credit to the basics (clean diet, consistent, heavy weight training) and give far too much credit to the mysticism.

PC: That is absolute bullshit! I have over 400 published articles, with 90% of them being about how to lift, how the body works, anatomy, kinesiology, and physiology. I have 65 videos and 25 correspondence courses, 90% of which are about how the physical body moves and works. People who make these kind of criticisms just aren't doing their damn homework. If you don't believe me, Google Paul Chek and see for yourself.

If I just practiced "mysticism" and didn't know my stuff, would I have the professional client base that I have? If I didn't get real world, tangible results, would I be hired and re-hired by professional teams? I think not.

TM: Can you explain how you would approach working with a professional athlete?

PC: When I consult with an athlete or anyone for that matter, the most important thing I do is find out what their dream is. This is actually a four-step process.

Step one is finding out what their one love is. In other words, what is their primary goal? Why are you lifting weights? Are you trying to go to the Olympics? As a coach and therapist, I need to know this. How do I know what is optimal for you if you don't even know yet where you want to end up?

Without a clearly defined dream and a clear compass bearing, you'll just keep following whatever bullshit is written in magazines and probably get injured. A clear dream is like a GPS or compass bearing, and as the saying goes, if you don't know where you're going, any road will get you there.

The second step is to explain that there are only two forces in this world, yin (female) and yang (male). The male is more expressive of the fire principle, about "doing", building, making things happen. The fire principle is catabolic in nature and shows up in many as a love of working out and training, both of which are catabolic in nature.

The female, or water principle is more anabolic, oriented toward growing, nurturing, holding a family together, and recuperating. Once I know your dream, we then have to balance these two essential but opposing forces.

So if your goal is to compete in the Olympics and your regular training is fully established, as a therapist or coach, I have to look at your recovery side or your use of yin energies. Is that game of pick-up basketball or bashing tennis balls with your buddy every Saturday helping you reach your dream, or is it adding too much catabolic energy, limiting recovery, and therefore, holding you back? Make sense so far?

TM: Absolutely. And steps three and four?

PC: Step three is to look at choices; choices relative to the core values I help my athletes and patients develop as a means of achieving their dream the most efficient way.

Only by having clearly defined core values or modes of behavior as a guiding philosophy can you effectively know when or how to make important decisions that either support, or detract from your overall objective. If your dream is to win a MMA fight and you're sleeping five hours a night, that's a bad choice. Sleep is the chief engine of our anabolism; why spend hundreds of dollars on supplements if you're sleep deprived?

I work with clients to have clear core values relative to the objectives at hand. I teach them to see that with every objective there are three possible choices: Number one is the optimal choice, which is best for everyone involved with achieving your dream. It's the choice that is in harmony not with just you but with all others involved.

Choice option number two is sub-optimal. It offers instant gratification, but creates stress with others because the decision is typically made with only you in mind.

No matter who you are, or what the dream is, there is someone out there who's feeding you, taking your garbage to the dump, cooking for you in restaurants, driving ambulances, and others helping keep the roads safe...there are many in service to each and every one of us, and vice versa.

The sub-optimal choice is to do something that benefits you at the risk of ignoring the needs of others who support your dream directly or indirectly.

Choice number three is simply to do nothing at all. This is the worst choice you can make, as it benefits no one.

The fourth and final step of 1-2-3-4 for achieving your dream is where I introduce my Four Doctors living philosophy, and these should be the only doctors you'll ever need:

Dr. Quiet, who deals with rest management and your inner life.

Dr. Movement, who governs how you spend energy and teaches you how to use movement such that you don't disrupt the dynamic balance of your yin/anabolic and yang/catabolic energies. This includes how you move, train, exercise, play, and your work: rest ratio, etc.

Dr. Happiness, who deals with getting clear on your dream and establishing your core-values.

Dr. Diet, who deals with how you feed your body.

TM: Ok, I can imagine that a lot of readers might be rolling their eyes right now or scrolling down to see today's Powerful Image, but I think that if you framed this a bit differently it would sound quite similar to what other coaches have put forth. Specifically, setting goals, establishing priorities, emphasizing rest and nutrition, the importance of mental clarity and sound choices. But you say words like dreams...

PC: The closed minds out there hear what they want to hear. As I said earlier, if you're with a teacher who starts talking about God or spirituality, the intelligent student would first clarify with the teacher exactly what they were talking about.

But so many of us are so wounded in our egos that it's much easier to make someone else wrong or project your ideas onto them so you can find fault and justify doing the same things over and over that haven't really ever worked well to begin with...you remember that definition don't you?

TM: Sure do. Your method of analysis has been criticized as observing things in "the real world" and then seek research that supports your observations. Is this true? Is that not backwards science?

PC: I've heard that many times, and it's funny that people would think that. I've studied 125 or more of history's greatest thinkers. Einstein, Newton; every single one of them had a method of reaching far greater conclusions than the science of the day could accomplish.

Look at Einstein. He was famous for doing experiments in his bathtub. He said once that you couldn't solve a problem with the same science that created it. You're subconsciously limited by their viewpoints, their bias. In fact, I'd argue that there could be no objectivity in science if the researcher has any attachment to the outcome whatsoever. This fact is objectively borne out in Schrödinger's cat experiment, the Heisenberg Uncertainty Principle, and The Copenhagen Interpretation in quantum physics, all of which imply that "consciousness directed at any given result influences outcome."

Read the rest of this intriguing interview.

Tags: fitness, Health, strength, weight training, Psychology, Spirituality, Sucker Punch, interview, Paul Chek, Bryan Krahn, T-Muslce, integral, nutrition, Maslow, projection, core strength, Swiss balls, physics, religion, body, mind, spirit, anatomy, kinesiology, physiology

Nate Green - The Squat: Good Exercise Gone Bad?

I love squats and will always do some form of squats (back, front, split, etc). The day I no longer do squats will be the day after they roll my corpse into the furnace. However, not all of my clients do squats, and this article touches on why.

Each of the four perspectives offered here are useful.

The Squat: Good Exercise Gone Bad?

by Nate Green

A few weeks ago a video of strength coach Mike Boyle presenting at a seminar hit the Internet, and boy did it piss some people off. Why? Just take a look at this quote from Boyle:

"This is going to be the hardest thing for people to accept. The muscle-head crowd, the T-Muscle crowd...they're gonna be like, 'Mike you're saying don't do squats any more.' Yes, I'm saying don't do conventional squats any more."

I watched the clip again. No more squatting? But isn't it the king of lower body exercises? Just what the hell was going on?

The forums were already exploding with people agreeing and vehemently disagreeing with Boyle. I had to get to the bottom of it.

So I called Boyle to get his thoughts. Then, because I wanted to hear other points of view, I called Dave Tate, Christian Thibaudeau, and Eric Cressey.

I learned a ton about squats over the next few hours (more than I cared to know, honestly). But more importantly, I had the information to decide for myself if I'd continue to squat or not.

After reading this article, I hope you'll be comfortable making your own decision, too.

But don't take anything here as gospel; it's just four dudes who really know their stuff.

The Functional Strength Coach: Mike Boyle

The squat isn't a leg exercise.

I've watched over two million squats and have come to this conclusion: the squat is not a leg exercise; it's a low-back exercise.

The whole purpose of the conventional squat is to put a barbell on your shoulders and transfer power from there, through your body, and into your legs. But the weak link isn't your legs—it's your back. Watch someone squat and you'll see they rarely have trouble getting out of the hole. But nearly all of them will bend forward when they fail.

You have to see where I'm coming from.

My business isn't getting someone to squat a lot of weight or getting someone's legs big. It's developing the best performer and exposing that person to the lowest injury-rate possible. I have to look at everything from a risk to benefit ratio.

Here's what we found.

We realized we could load the spine with fifty percent less weight, do a single-leg exercise, and quadruple the benefits. If one of our athletes could squat 400 pounds for one rep, we'd put 200 pounds on his back, and have him do a rear-leg elevated split squat (Bulgarian split squat). The average reps, we found, were 10 to 14 on each leg.

What that tells me is that if we split the load in half and do ten reps with what was half of our regular bilateral 1RM load, it makes it a superior exercise.

Why wouldn't you do this? It's like if I offered you the exact same car but sold it to you at half-price. "But, Mike, I've always paid full price."

What these guys are saying to me is, "Mike, I've always risked my spine and I'm going to keep doing that."

I say fine. Do what you want.

Bodybuilders have always wanted a way to get more out of their legs.

That's why they'd use the leg press or the leg extension machine. Because it "took their back" out of the exercise. Well, why not take less pressure off the back from the start, get more load on each leg, and fully reap the benefits? And why do bodybuilders really care about the squat? They just want big legs, right? There are other ways to get 'em.

I know what people are going to say.

Oh, Mike Boyle's a pussy and doesn't want to lay it on the line. He doesn't even look like he lifts. Whatever. It doesn't bother me.

I'll never have my athletes do a back squat again.

I'm not sure about the front squat; I may find we're not getting strong enough and put it back in, but I doubt it. When I've taken this much time to make a decision I've rarely gone back.

We still hammer our lower bodies.

We do rear-elevated split squats, unsupported single-leg squats, trap bar deadlifts and single-leg straight-leg deadlifts. We hit it hard, so don't think we're slacking.

That video wasn't a knee-jerk reaction.

Look, we haven't done a back squat in over 10 years and we stopped doing front squats this summer. I didn't just want to create controversy on the Internet. My "negative" point of view on squats is the product of over 25 years of thinking about the best ways to get strong and stay injury free.

The Powerlifter: Dave Tate

There's no such thing as a bad exercise.

There's just bad application or bad programming. Is there something wrong with the squat? Yes and no. If the program is a disaster or the person isn't built for it, then yes, there is something wrong. If it's programmed well then I don't see any problem at all.

We don't just train the squat.

We train the movements that would make the squat better. From my experience, training the squat week in and week out without having a program to make the squat better is going to be a huge problem.

That's why we may use the cambered or safety squat bar. We may do box squats, belt squats, or squats against bands.

Let's put things in perspective.

First, it's an exercise that's part of a sport. The squat, bench press, deadlift, clean, jerk, and snatch all are part of sports and are pretty fucking important. I mean, they don't have a single-leg squat competition.

The squat was probably one of the first exercises ever done with a barbell. It's one of the few that has stood the test of time. How many other machines, products, or fads have come and gone?

If it were truly a bad exercise it would have faded out a long time ago.

You've got to have balls to do it.

I can't think of another exercise that builds more confidence. It takes persistence and straining to get better.

At what point did it become not functional?

We're going to sit down and pick up shit all our lives. Now all of a sudden these main lifts aren't functional? What's more functional than sitting down?

It's hard to sell a squat.

It just doesn't make you any money. Give me twenty bucks and I'll tell you the greatest exercise ever. You ready? The squat. No, you can't have your fucking money back.

From a powerlifting standpoint, it can be overused.

Anything can be over-trained. But if you've got a program that's producing a bunch of people who are squatting 275 pounds, your program sucks. We've got high school kids doing that after training for a month.

We don't use single-leg movements.

They just don't transfer over for powerlifters. If one leg is already stronger than the other, doing single-leg work doesn't balance anything out. It just makes it worse. We need our guys to be able to push evenly with both legs.

It all depends on what your goal is.

If it's to get bigger legs, break out a tape measure and calipers. If your legs are getting bigger, you're not getting fatter, and you're not squatting, then keep doing what you're doing.

The worst thing you can do is switch because someone told you to. If you're making progress with what you're doing, then stick to it.

The Bodybuilder: Christian Thibaudeau

I think the squat is a great exercise, but only if you're built for it.

Guys who have long legs compared to their torsos, like hockey players, would turn the back squat into a low-back exercise since their leverage is different. And if you worked primarily with those kinds of athletes, then I could definitely see why you may not think the squat is an optimal exercise. Still, it's great for the guys who have shorter legs and longer torsos.

Here's how to tell if you're a natural squatter.

Stand in front of a wall with your hands behind your head in a squatting stance. Your toes should be about six inches away from the wall. Do a regular squat. If your knees or face touch the wall you're not built for squatting. If they don't, you're fine. If you fall over backward then you need to lay off the booze.

If you're not built for squats, don't worry.

Just replace them with trap bar and snatch-grip deadlifts. You'll get some great quad development from those two exercises.

Even if you are built for squats, you still may "fall forward."

In this case the squat is showing you what you need to work on: your low-back and abs.

My training partner Nick has strong legs but always fell forward when he went above 365 pounds. His back was his weak link, so we dropped the squat for six weeks and worked on his low-back. When he came back to the squat it increased by 50 pounds.

You can find a justification to stop doing any exercise. It doesn't mean you should stop, though.

If I'm doing a bench press and I always fail at the mid-point, it doesn't mean the bench press is a bad exercise or will hurt my shoulders. It just means my shoulders are weak compared to my other pressing muscles. I'd be smart to take some time off of pressing and fix my shoulder weakness.

It's called the bilateral deficit.

If I do reps with both legs on the leg extension I may be able to do 200 pounds. But if I do each leg separately I may be able to do 120 pounds with each leg or 240 pounds total. How does that work?

Well, when you do a unilateral movement, the whole nervous impulse is sent to one side and allows you to focus more of your attention and muscle fibers on that single working limb.

That's one of the reasons people with long limbs will do better with single leg movements: they're able to recruit more muscle fibers.

But as that athlete becomes more and more efficient at recruiting muscle fibers, you'll see the deficit vanish and they'll be at the same strength. Then it's time to go back to bilateral movements.

When you switch back to the squat it may take two weeks for it to go up.

It's called delayed transmutation of gains. You're basically getting a new body. Let's say you're used to driving a Honda Civic but now you have a Lamborghini. Even though the Lamborghini is more powerful, it takes some time to learn how to handle it. It's the same thing with your body.

The Athlete-Creator: Eric Cressey

I don't contraindicate exercises; I contraindicate people.

People may be skewed because they deal with different populations. Mike deals with mostly hockey players. For those guys, it's understood that you're going to play most of your career with a groin strain. It's a population where their hips are an absolute disaster. They have poor hip internal rotation and bad adductor tissue quality and length. And when those are your issues it makes it harder to squat deep safely.

I'm in the same boat, too.

I tend to be more cautious with upper body stuff since I deal with more baseball players. It's understandable. But a lot of our guys still squat. We do mainly front squats but we also do back squats with the cambered and safety squat bars. It all depends on if their flexibility is up to par.

I wonder if we're taking this stuff a little too far.

I don't know if anything is truly functional. The guys who walk through our door, their problems can be fixed with a little more strength and a better attitude.

I'm a huge single-leg fan.

But I think you're missing out if you drop squats altogether. Bilateral movements are still our bread and butter. I mean, you squat every time you take a shit.

It's not so cut and dry.

Some guys can't front squat because they have shoulder problems. Does that mean the front squat is a bad exercise? Nope, it just means guys with messed up shoulders shouldn't be doing them.

You want to be a better squatter?

Optimize your hip, thoracic-spine, and ankle mobility. Work on core stability and see what happens. If you fix all of that I don't know why you wouldn't squat. Athletes have been doing it forever; it's just a damn good exercise.

The T-MUSCLE Reader: You

Now that we've heard from four of the top guys in the fitness industry, we want to know your opinion. Will you still squat? Will you drop it in favor of single leg exercises? Will you take some time off? Let us know in the discussion forums!

Tags: The Squat, Good Exercise Gone Bad?, fitness, weight training, Health, Nate Green, T-Muscle, Eric Cressey, Christian Thibaudeau, Dave Tate, Mike Boyle