Pitchers and Tennis Players

Three months ago I was hired by “Mary,” a Division 1 tennis player to help her with shoulder pain she was experiencing. For the past 15 months, her shoulders had increasingly begun hurting and accompanied by a considerable drop in her serve speed and overall performance. I asked Mary to email me her strength training programs for the past 15 months, from the time her shoulder pain began. After viewing Mary’s strength training programs, it became obvious why her shoulders and performance were hurting. Mary’s strength coach had neglected to have her perform exercises for her rotator cuff muscles. Shortly, you’ll see why her strength coach set

her up for her injuries.
In this post, I’ll reveal one the exercises I used to strengthen her shoulder and in the process, increase her serve speed. I have also used these techniques on a high school pitcher to help him achieve a 97 mph fastball.

Rotator Cuff

The rotator cuff comprises of four muscles: supraspinatous, infraspinatous, teres minor, and the subscapularis. The term “rotator cuff” originates from the fact that the muscles aid in rotation of the joint and their tendons form a “cuff” the around the humerus.
These four muscles are extremely important, as one of their functions is to stabilize and decelerate the arm during overhead motions.
The shoulder joint possesses a high level of mobility, as it can assume over 1,600 positions in three-dimensional space. This mobility however, comes at the expense of stability, as the geometry of the shoulder joint has been described as “a beach ball balancing on a seal’s nose.”
The extreme forces generated by high caliber pitchers and tennis players can accelerate the upper arm up to 9,000°/sec, rapidly followed by intense eccentric decelerative actions. The forces and torques generated during acceleration and deceleration, place tremendous stress on the muscles of the upper body, especially the rotator cuff.


Distraction Forces

Once a tennis player strikes the ball during a serve, or a pitcher releases the baseball, distraction forces act on the shoulder and elbow joints. These forces pull the upper arm and elbow away from the shoulder joint, once the energy in the dominant arm has been transferred to the tennis ball or baseball. The distraction forces encountered on the shoulder/elbow joint is equal to the athlete’s body weight. High demands are required of the rotator cuff muscles, as they decelerate the upper arm and resist these distraction forces after every pitch and swing of the tennis racket.
The secret to faster serves and pitches is to strengthen the rotator cuff muscles. Your body will only allow you to throw or serve as fast as it can safely decelerate your upper arm. Remember, your rotator cuff muscles have to resist the distraction forces, and will only allow you to generate forces it can safely handle.

The Proof

Matt Harvey
2007 #1 Ranked High School Baseball Player in the Nation

#4 ranked prospect for the 2007 MLB draft

When I started working with Matt Harvey, he was consistently throwing in the 85-90 mph range. When I asked him to demonstrate some of the rotator cuff exercises he had been performing, he used 5 pound dumbbells for all the exercises. Needless to say, his rotator cuff muscles were only allowing him to throw at a speed they could safely decelerate. It was only when we strengthened his rotator cuff muscles that he started to throw in the 95-97 mph range.
Now, I don’t have any scientific evidence to back up what I’m about to state, but from working with numerous pitchers and tennis players, for every ten pound increase in the weight used for the rotator cuff exercise demonstrated in the video clip below, throwing speed increases up to 2 mph.

When Matt Harvey first performed this exercise, he could only use 5 pounds for 8 repetitions. Once he could perform the exercise with 35 pounds for 8 repetitions, he was reaching speeds of 97 mph consistently.
In the three months I have been working with Mary, she is now pain free, and her serves are faster than ever.
Perform this exercise yourself and not only will your throwing/serve speed dramatically increase, but your shoulders will feel a lot better.

Thanks to Mystic Muscle for allowing use of their facilities.

Training the MMA Athlete

One of the most debated subjects when it comes to resistance training for MMA, is that of the bench press. Athletes and strength coaches are evenly divided, between those that feel it does build strength that carries over to MMA, and those that believe it's worthless for fighters. Normally, I don't spend time on Internet forums, but one of my clients who trains MMA does, and he's mentioned to me how heated these debates can become. So here is my take on the subject, and remember, these exercises represent only one facet of how I use the bench press for combat athletes.

Bench Press

The bench press is one of the best exercises for building strength, lean muscle mass, and punching power. The key to developing each of these qualities depends on numerous factors: the amount of volume used (number of sets and reps), the amount of weight used, and the bench press variation used.

When the standard bench press is executed properly, the body utilizes elastic energy generated during the decent, to help lift the weight up to the starting position. Problems arise if the MMA athlete only performs the standard bench press, and neglects its other variations. What happens for instance, when the MMA athlete finds themselves on their back? In this instance, the person on the bottom, must press upwards against her opponent, without the benefit of accumulated elastic energy.

The pin press is one of the best exercises to learn how to produce force without utilizing elastic energy. Begin the exercise by placing a barbell across two squat rack safety pins. Position yourself so your chest is directly underneath the barbell. Press the barbell upward explosively, like a regular bench press, and slowly return the barbell to the pins. Allow the barbell to rest 2-3 seconds before performing the next repetition. This short rest period is important, as it allows some of the accumulated elastic energy to dissipate into the muscles as heat, instead of being utilized for force production. Also, allow your muscles to relax once the barbell rest on the pins.

The floor press works on the same principle as the pin press, with one difference: the elbows do not travel as far back as on the pin press. The reduced range of motion, due to performing the exercise on the floor, generates less elastic energy, requiring all your pressing muscles to work harder. The only drawback, is getting the dumbbells into the position. Spotters are recommended to hand you the dumbbells.

As you can see, to get the most benefit from bench pressing, requires that you use its different variations. Being able to press your opponent off you, creates space you can use to set up escapes, reversals, or submissions.

Nike Shox Sux

Nike Shox were introduced in 2000 and unfortunately, have become extremely popular. The main concern with the shoe, is its elevated heel. The elevated heels, forces your foot into plantar flexion (foot pointed downward), shifting your body's center of gravity and increasing the amount of pressure on the forefoot. This shift in your center of gravity, forces your lower body to lean forward to compensate for the plantar flexion, while your upper body leans back to keep your head level with the horizon. Over time, the compensation patterns your body adopts, can exacerbate foot, leg and lower back problems. The main concern is with the injury potential to the lower back. Elevating the heel reduces the S-curve of the lower back, flattening it, reducing its shock absorbing capabilities. Poor spinal alignment can lead to poor athletic performance, especially if the sport involves a high strength component, and overuse of the spinal erector muscles.
The elevated heel of Nike Shox also increases the recruitment of the quadriceps muscles (quadriceps dominance), which as I pointed out in my Women and ACL Injuries Post, can increase the chances of an ACL injury.

Athletic Performance
The increased plantar flexion, due to the elevated heel, lessens the amount of force you're able to transmit to the ground when running. This translates to a decrease in running speed. I can think of no sport that rewards the athlete that runs the s-l-o-w-e-s-t.
One of the key selling point for the Nike Shox, the rubber columns, is also one of the biggest drawbacks in the gym and on the playing field. In the gym, when executing a lower body exercise while wearing Nike Shox, you'll find you won't be able to lift as much weight, as if you were wearing a different shoe. The reason is due to the hollow rubber columns.

For instance, if you were performing a squat while wearing Nike Shox, forces generated by your body to lift the weight, would first have to compress the hollow columns, before
transferring to the ground. This means less force would be available to overcome the external resistance of the barbell. Depending on the strength levels of the athlete, I have seen people use 3-10% less weight on lower body exercises, due to having compress the hollow rubber columns. No one goes to the gym to get weaker.

Whether wearing the Nike Shox for running or resistance training, it's imperative that you're aware of the potential risk of injury and decreased athletic performance.

What's on My iPod? Part Deux

Baseball, Steroids and Heroes

I have received numerous emails this past week, regarding the latest steroid scandal in MLB. This time, the Red Sox's own David Ortiz is the latest name revealed from an "anonymous" list of baseball players who tested positive for performance enhancing drugs in 2003. It appears some of you are interested in my opinion, so here it is: I don't care. At some point, I used to, but not anymore. Here's a stat that will make you question your allegiance to MLB, from 1995 to 2005, 14 out of 22 MVP awards were won by players linked to steroids. However, I will say this...whatever the rules, follow them. And if you get caught, then 'fess up like a man, don't hide behind your PR machine. The 7-year old little league player who wears your jersey, deserves it.
While I'm on a roll, would you please quit referring to professional athletes as "heroes." Applying the word "hero" to someone who is paid money to play a sport, cheapens the word. In 2004, while your favorite MLB star was taking steroids to help him play a game, this country lost a real hero: Sgt. Christopher Ramirez.

Sgt. Christopher Ramirez

April 16, 2004

I know about Sgt. Ramirez, because he is from my home town of McAllen, Texas. On April 16, 2004, Sgt. Ramirez was leading his platoon in Iraq, when they came under fire. Being a true leader, Sgt. Ramirez took the offensive and engaged the enemy, where he was mortally wounded. Because of his actions that day, all his men survived.

It amazes me that people can recite from memory, batting averages of numerous players, people they have never met, but can't name even one person from their home town who currently serves in the armed forces. Remember, athletes may entertain you, but members of the armed forces give you freedom. So next time you feel like going to a ball game, save the money you would have spent on tickets, nachos, and stale beer, and put it to good use:

The Intrepid Fallen Heroes Fund

And if you really have your heart set on admiring an athlete for their drive, determination, and testicular fortitude, someone your children can learn from, then allow me to introduce you to Cody McCasland.

Read about Cody

Now you know why I lower my head and chuckle in disgust when a TV sports announcer refers to the juice freak who just hit a home run as a "hero." We both know better, don't we?

The Best Time You'll Ever Have in 4 Minutes or Less

I saw Eddie Izzard live last year in NYC, best show ever. Unfortunately, he wasn't in drag, but was still hilarious. Enjoy!

Women and ACL Injuries

Every year, an increasing number of women are participating at sports and doing so at a younger age. Unfortunately, there has been a corresponding increase in the number of anterior cruciate ligament (ACL) injuries. Studies have demonstrated that women have four to ten times more ACL injuries than males.

The main purpose of the ACL is to prevent the tibia from moving too far forward and rotating inward under the femur.
There are numerous factors that contribute collectively to the increased risk in ACL injuries: bio-mechanical differences, ligament laxity due to hormonal fluctuations, and improper strength and conditioning. We'll review the bio-mechanical differences and strength and conditioning aspect of ACL injuries.

Q Angle
One of the most important bio-mechanical differences is that women have a wider pelvis than men, due to women needing additional space for child bearing. The angle at which the femur and tibia meet is known as the Q angle. This increased angle not only concentrates greater stress on the knee, but also exerts an outward pull on the patella. Of the four quadriceps muscles, only one, the vastus medialus oblique (VMO), pulls on the patella medially. To negate the effects of women's greater Q angle, exercises which strengthen the VMO, must be performed.

Strength and Conditioning
Just as reading medical textbooks doesn't automatically make you a doctor, performing a strength and conditioning program doesn't assure you of improved performance and reduced risk of injury. To maximize performance and reduce risk, the exercises which make up a strengthening program must be executed perfectly. Simply going through an exercise without regard to proper form is at best, worthless, and at worst, creates injuries.
One of the best exercises increasing lower body strength, is the squat. However, 93% of people fail to perform the exercise correctly.

Performing a squat with a shortened range of motion actually increases the risk of ACL injuries, as performing the upper part of a squat only strengthens the muscles which exert a lateral pull on the patella. This has the same effect as if you were to magically widen the hips, causing an increase in the Q angle.

A properly executed squat dips down below parallel, until the hamstrings and calf muscles make contact. Only a squat which dips below parallel recruits the VMO, strengthening it and thereby reducing the lateral pull exerted by a female's wider hips. Performing a proper squat is simple, but not always easy. It's even harder to teach properly, which is why the majority of trainers allow their clients to perform squats incorrectly. Which basically means you're paying someone to give you an injury. If you train alone, make sure you perform a full squat, as it's the only way you'll derive any benefit.

The VMO
The VMO is one of the most underrated muscles, which is unfortunate due to it's ability to increase sprinting speed, vertical jump, and decrease the risk of all knee injuries. Focusing on the VMO is best done in the early off season.

The split squat performed on a wobble board is one of the best exercises for developing and strengthening the VMO. The instability provided by the wobble board heavily recruits the VMO, as it is a knee stabilizer. The key to this exercise is performing it with a full range of motion, the further you descend, the great the VMO is recruited.

Aerobic Activity
Aerobic activity is becoming increasing popular with athletes, believing it's the most efficient means for improving cardiovascular performance. Unfortunately, this is not only false, but it actually increase the risk of ACL injuries.
Whether decelerating from a full sprint, quickly changing direction, or landing from a jump, high levels of forces must be absorbed, neutralized and re-directed by the body. In some instances, our body absorbs up to up six times our body weight. For optimum performance and reduced risk of injury, this requires a high level of strength. Performing long duration aerobic activity will cause you to lose strength and muscle mass, as it will cause a muscle fiber shift away from high force to low force endurance.
Numerous types of muscle fibers exists, forming a continuum of fiber types ranging from slowest to fastest. The slowest fibers have the greatest endurance, but lowest growth and strength potential. The fastest fibers, have the least endurance capabilities, but the highest strength and growth potential. Marathon runners possess a high number of endurance fiber and have a physique that doesn't exactly appear healthy. Sprinters possess a high number of the faster, more powerful muscle fibers, and possess a muscular physique.
It's been shown that as little as eight weeks of endurance training will cause the faster muscle fibers to behave like the slower, weaker muscle fibers. Here are some studies to back up me up:

Kraemer WJ, Patton JF, Gordon, et al. Compatibility of high-intensity strength and endurance training on hormonal and skeletal muscle adaptations. J Appl Physiol 1995; 78(3): 976-89

Liu Y, Lormes W, Reissnecker S, and Steinbacker JM. Effects of high-intensity and low-intensity endurance training on myosin heavy chain isoform expression in highly trained rowers. Int J Sports Med 2003; May:24(4); 264-70

Thayer, Collins, Noble, Taylor. A decade of aerobic endurance training: histological evidence for fibre type transformation. J Sports Med Phys Fitness 2000; Dec:40(4); 284-9

Cliff note version: aerobic activity causes the stronger, powerful muscle fibers to atrophy and behave like the slower, weaker muscle fibers. This has vital implications, because when your daughter's body tries to decelerate and change direction on the field, or land from a jump, the slower and weaker muscle fibers will be absorbing those forces. Since these muscle fibers are slower to engage, the ligaments and tendons will take on these forces until the the fibers respond. But whether the muscle fibers are sufficiently strong enough to tolerate those forces is a different matter.

Alternative to Aerobic Activity

If someone still feels they need to improve their aerobic capacity, then I prescribe the Tabata Protocol. It ensures they improve BOTH their anaerobic and aerobic capacities simultaneously, without losing strength. The Tabata protocol was developed for Japanese speed skaters and is extremely challenging.

Tabata et al. Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2 max. Med Sci Sports Exer. 1992 Oct;28(10): 1327-30

As you now know, it's becoming clear that some of the increases in ACL injuries in both males and females is created by faulty strength and conditioning programs. Put these recommendations to use and you'll not only minimize your risk of ACL injuries, but you'll greatly improve your athletic performance as well.

By the way, I'll post the exact Tabata Protocol within the next few days.

Thanks to Mystic Muscle for allowing us to use their facility.

Masterpiece Theater

Best Movie Ever

After you watch this movie, you too can master the Buddhist Palm...just like me.

Best Actor Ever

If Bruce Lee, Chuck Norris, Steven Segal, Bear Grylls and MacGyver were to have a baby...Rajini Kanth would be that child. Prepare to be mesmerized. To be fair, I might be biased, as I was Mr. Kanth's strength coach for the film.

Free iPhone App

The Environmental Working Group (EWG) has consistently researched pesticides in the foods we eat. Their research has demonstrated that we can lower our pesticide exposure by almost 80% by avoiding the 12 most contaminated fruits and vegetables and instead, focus on eating the least contaminated produce.
The EWG has produced a guide, recommending which produce to buy organic or conventionally grown and is constantly updated. You can either print out a PDF version to take with you to the grocery store, or download the guide as a iPhone app.

Download Here

Guns!

Tired of women calling you "Linguine arms?" Have complete strangers come up to you and said "You have a string hanging out of your shirt sleeve," only to look down and realize they were talking about your arm? Then give this exercise a try: wrist curled back barbell curl.

To perform, grab the barbell with a slightly wider than shoulder width grip. Before lifting the barbell, curl your hands back and away from you, keeping them locked in this position. Keeping your wrist curled back, takes the forearms out of the motion, placing a greater demand on your biceps.

Key Points

• Keep wrist cocked back for the entire exercise
• Keep elbows by your sides
• Lift the barbell, do not swing it

One of the keys to developing huge arms is performing a variety of exercises. Take a break from the seated dumbbell curls and perform this exercise for the next few weeks. Perhaps then, you'll no longer be known as "Linguine arms."

Thanks to Mystic Muscle for allowing us to use their facility.

Blue Food Dye Treats Spine Injury in Rats

Researchers weren't intentionally studying the effects of blue dye on spine injuries...but it still happened.
Read Here

For Women Only

When it comes to training men and women, most coaches believe they should not be trained any differently. I happen to believe the situation is not that simple, as physiological differences between the sexes require different training strategies. The main concern is that of menstruation.

Most coaches fail to consider how a woman's body responds to resistance training during her 28 day hormonal cycle. To be fair, not all women are affected equally during menstruation. Take for instance, two of my clients, "Lisa" and "Mary." Both are Division 1 track and field athletes, and their response to their menstruation cycles are as different as night and day. During certain phases of her cycle, Lisa cannot resistance train due to the painful cramps she experiences. At times they can be severe that her doctor prescribes her a mild sedative to ease her discomfort. Mary however, can train throughout her 28 day cycle and rarely experiences any discomfort.

Here's a graphic I refer to when designing a training program for women:

Each phase of menstruation has unique physiological and psychological characteristics which require specific changes to a training program.
Days 1 to 5
Higher perceived exertion and fatigue
Increased risk of injury due to joint laxity and lack of focus
Increased low back pain

Days 6 to 13
Ideal phase for hard strength training sessions
Hardest training sessions of the month should be planned during this period

Day 14
Testosterone peaks, ideal time for a maximum effort training session

Days 15 to 21
Maintain the same high intensity and training volume

Days 22 to 28
Reduction in reaction time, dexterity and agility
Higher perceived exertion and fatigue
Increased risk of injury due to joint laxity and lack of focus

It's also important to note the changes that occur to body composition, such as water retention. It's not uncommon for women to gain an additional 5-10 lbs of water during her cycle. This fact is important to remember, as a trainer (male or female) without a solid understanding of female hormonal issues, may believe the weight gain is the client's fault.

The training programs I design for my elite female clients are dynamic and reflect what's occurring to their bodies hormonally. To do otherwise, would be denying them the ability to reach their goals safely and in a timely manner.

Metrics

"What gets measured, gets managed."

Peter Drucker

In the business world, metrics are a set of measurements that quantify results. After all, if you're not progressing, then you're regressing.

While metrics can be employed in the fitness industry to help ensure results, very few fitness professionals do so. For instance, if you have been working with a personal trainer, or training on your own:

Are you leaner today than you last week? Last month? Last year?

Are you stronger today than last week? Last month? Last year?

Are you healthier today than last week? Lat month? Last year?

The next question you have to ask yourself is "Why not? If you're working with a personal trainer then their training program is not challenging your body sufficiently to cause an adaptation to occur. Same holds true if you're training on your own. It's been said that the definition of crazy is doing the same thing repeatedly, while expecting a different result. If you've been performing leg extensions for the past two years and your legs still look the same, at what point do you come to the conclusion that what you're doing is not working?

Perhaps you're content with the status quo and don't mind wasting money on a trainer who cannot deliver results, only empty promises...it's your money after all. But you cannot be forgiven for wasting time. You can always make more money, but unless you have a Delorean and 1.21 gigawatts, you won't get that time back.

At Banda Performance, we hold ourselves to a higher standard and employ a number of metrics to ensure our client's constant progress towards their goals.

For instance, when training for strength, one of our metrics is for our clients to lift at least 2% additional weight everytime a specific workout is performed. For example, if a client bench presses 100 lbs today, next week they should be able to lift at least 102 lbs for the same number of repetitions. When the weight being lifted exceeds 400 lbs, then we use 1% as a metric.

After all, if you're not progressing, then you're regressing.

The Banda Performance 7 Precepts in Action

Drew Heredia is a hero. When others would've run, Drew held fast. Drew is the embodiment of Banda Precept #6. Never allow your personal comfort to get in the way of the overall objective. We can all learn a lesson from Drew's unselfishness, never leave a friend behind.
As my Grandfather used to say "Will you be prepared when greatness is demanded of you?" We already know about Drew, what about you?

Learn about the Banda Performance 7 Precepts

Fish Oil and Omegas

There are two primary types of omega fats: omega-6s and omega-3s. To complicate things further, there are three types of omega-3s: alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA).
Omega-3s are considered essential because they cannot be manufactured by the body and must be obtained through food. I’m going to spare you having to read thousands of studies on omega fats (there are currently 11,084 listed on PubMed), and give you some benefit highlights:
Anti-clotting properties
Lower the risk of heart disease, including coronary heart disease and atherosclerosis
Lower blood triglycerides
Lower blood pressure
Help alleviate mood disorders
Help people with ADHD and dyslexia
Improve memory and learning skills, and reduce the risk of Alzheimer’s disease
Help reduce the affects of inflammatory skin disorders such as eczema and psoriasis
Help alleviate rheumatoid arthritis
So the question that remains is, how many omega-3s do we really need? Fortunately, there are some studies for us to reference.

Knapp HR, Fitzgerald GA. The antihypertensive effects of fish oil: a controlled study of polyunsaturated fatty acid supplements in essential hypertension. N Engl J Med. 1989;320:1037-1043. JANA 28.

The study reported that blood pressure dropped significantly in fifteen hypertensive subjects given 15 grams of fish oil per day.

Here's another:

Morris M, Sacks F, Rosner B. Does fish oil lower blood pressure? A meta-analysis of controlled trials. Circulation. 1993;88:523-533.

This study look at the combined results of thirty-one different fish oil studies and concluded that fish oil does reduce blood pressure, and the larger the dose, the better the results:

Less than 4 grams of fish oil daily = no change

Between 4 and 7 grams daily = a drop of 1.6 to 2.9 mm Hg

More than 15 grms per day = a drop of 5.8 to 8.1 mm Hg

What to Look For In A Fish Oil Supplement
The major concern with fish oil is its tendency for rancidity.

The fish oil manufacturer should add vitamin E to prevent oxidative damage to the oil so that it remains stable during transportation and while on the shelf.
Purity should be independently certified
For optimum absorption and bioavailability, omega-3s should be a in a triglyceride form

Madonna...You Look Healthy

I'm at a complete loss...it rarely happens, but sometimes words cannot encapsulate what I'm feeling. Just sit back and enjoy the photo, it's what Madonna would want us to do...and yoga. Lots and lots of yoga.

Alzheimer's Disease

Glycerophosphocholine (GPC) is a natural compound that can help you improve memory, focus, concentration and maintain healthy brain function during aging. GPC has been studied in over 20 clinical trails involving 4,000 patients. Results show GPC supports:

speed and sharpness of cognition

focus, concentration, and recall

revitalization of declining mental function

While GPC is not a cure for Alzheimer's disease, clinical trials have shown that it may help the brain recover some of its functions lost during aging.

A recent study demonstrated GPC's benefits against mild to moderate Alzheimer's dementia:

De Jesus Moreno Moreno M. Cognitive improvement in mild to
moderate Alzheimer's dementia after treatment with the acetylcholine
precursor choline alfoscerate: a multicenter, double-blind, randomized,
placebo-controlled trial. Clin Ther 2003;25(1):178-93.

The researchers noted that patients improved not just on cognition, but in behavior and daily living activities.

Another study demonstrated GPC's ability to support the brain after a stroke or brain injury:

Barbagallo Sangiorgi G, Barbagallo M, Giordano M, Meli M,
Panzarasa R. alpha-Glycerophosphocholine in the mental recovery of
cerebral ischemic attacks. An Italian multicenter clinical trial. Ann N Y
Acad Sci 1994;717:253-69.

In all, five trials have been published in which GPC was successfully used to enhance stroke recovery in 2,972 patients.

Phosphatidyl Serine (PS) is a nutrient natural to the brain's biochemistry. PS is documented through more than twenty double-blind trials. PS can mildly improve personality, sociability, and the activities of daily living in some persons with severe cognitive breakdown.

For ordering information email us here.

The Banda Performance 7 Precepts

Merrian-Webster Dictionary
Precept: a command or principle intended especially as a
general rule of action

Jess Banda’s Dictionary
Precept: a principle that spares you from a vile existence
in both the gym, and the real world

Success leaves clues. While I wasn’t the first to make the observation, I have used the adage to help shape my philosophies of how to best achieve success both in the weight room
and out.

Through the years, I have been fortunate to have worked with numerous high caliber athletes, entrepreneurs and Fortune 100 executives. While most people would consider them polar opposites, both groups have more in common than you would assume…they have beaten the odds and achieved the highest levels of success in their chosen fields.
You may be wondering if your success in the gym will carry over into the business world. In his book Often Wrong, Never In Doubt, Donny Deutsch writes on the importance of being in shape, “It’s nice to know that you can kick the ass of anyone at the table. What more do you need to know? That image of yourself extends to all areas of your professional and personal life. Physical well-being says you are disciplined, you are a winner.” Not only does Donny lift weights, but he also sold his advertising agency for $300 million.
The following 7 precepts were compiled from studying my most successful clients and represent common traits they all possessed and have credited to their success. I do not take the 7 Precepts lightly. Before accepting anyone as a client,they must agree to fully subscribe to them at all times. When followed with ferocious passion, they will serve you as well, whatever your endeavors.

The 7 Precepts

1. There is no perfect time. There is only right now. Do it.

2. In a world of compromise, don’t. Compromise leads to mediocrity. Mediocrity leads to stagnation. Stagnation leads to resignation.

3. There are 2 kinds of pain: the pain of discipline, and the pain of regret. Choose.

4. The weak win through argument. The strong win through action.

5. Avoid toxic people. They come in the form of family, co-workers, and friends. They will infect you with their misery and sabotage your efforts. Whether intentional or unintentional, out of fear or jealousy, the results are the same. Avoid them at all cost.

6. Never allow your personal comfort to get in the way of the overall objective.

7. Don’t be a pendejo. Life is too short.

Let's Play A Game

Alright, time to play everyone’s favorite game: Guess which photo is photoshopped? I know it's a tough call, but as your mom used to tell you "do your best." In case you don't know who this is, it's Lisa Rinna. Her claim to fame was being on a 90s TV show called Melrose Place, and was recently featured in Playboy magazine (May 2009) at the age of 45. Normally, I could care less about the physical attributes of an actress, but this is a different situation. Lisa sells a fitness DVD that claims to be "the workout that transformed her body."

Which body would that be? The photoshopped or the non-photoshopped body? I believe that's a small detail women might be interested in knowing. I don't mean to pick on Lisa, but she's a prime example of an impossible to reach standard perpetuated by Hollywood, that most American women strive to achieve. The average American woman sees these photoshopped images of Lisa in tabloid magazines and believes that if Lisa can achieve that body, then why can't she? And when the average Jane purchases Lisa's DVD, she's going to be greatly disappointed...because the DVD doesn't come with a highly skilled Photoshop editor.
Here's a similar situation of strategic omission. A current female client of mine, used to model for women's fitness magazines in the 90s. When I first started working with her, she brought her portfolio in, showing me photos of what she wanted her physique to resemble again. In all her photos, she was demonstrating exercises using rubber tubing and pink vinyl coated dumbbells. The photos accompanied articles published in women's fitness magazines and had titles such as "Best legs ever!" and "Buns of steel." The funny thing is that when she was modeling for the photos, she NEVER worked out with weights. The only time she ever touched workout equipment was during the photo shoots. So to any women reading this, next time you pick up a fitness magazine promising to reveal the best workout in the world, realize that the model used for the photos is a professional paid for her image. She didn't get her body by performing the workout accompanying her photos.
Not to just pick on women, but men have similar issues. Every muscle magazine in newsstands promises to reveal your favorite bodybuilder's workout routine. Let me let you in on a little secret...the article by your favorite bodybuilder is actually ghost written by a professional writer, and the bodybuilder is paid to attach his name to it. Most professional bodybuilders pay coaches to design their training programs; the going rate is approximately $20-30,000 a year. The going rate for a professional bodybuilder to attach his name to a training article is $1,000. Do you think your favorite bodybuilder is going to reveal his REAL training program that cost 20-30 times as much? So the training program from "Mr. Olympia" was really designed by a ghost writer. Sorry to burst your bubble, but someone had to tell you Santa Claus doesn't exist.

I Need Your Help

As you have read in the past few weeks, I cover a variety of topics that relate to fitness and wellness. I want to make this blog as educational as possible, so please feel free to contact me and let me know what topics you'd like for me to cover. Also, please help spread the word about my blog...it'll bring you good karma.
Thank you.

Breakfast and Weight Loss

I’m sure you’ve heard it numerous times and from different sources that breakfast is the most important meal of the day. Even so, people looking to drop a few pounds are quick to skip breakfast. Wrong, wrong, wrong! Your mother was right; breakfast IS the most important meal of the day. Breakfast helps to balance your hormones, which sets the proper balance for the rest of the day. Without breakfast, your first meal of the day will usually occur around lunch time, at which point your blood sugar levels are crashing faster than my Pfizer stock. Big deal you say? Well, low blood sugar levels are what cause you to feel drained and tired and gives you those intense sugar cravings. And whatever few calories you did save by skipping breakfast are going to be made up five fold when you lose all self-control and choke down the super colon buster burger with cheese, fries and diet soda (because after all, you’re trying to lose weight). Good job...your mother would be so proud! When it comes to looking good naked and being healthy, breakfast is one of the most important behaviors you can adopt.

The National weight Control Registry (http://www.nwcr.ws/) has tracked thousands of people who have lost between 30 and 300 pounds, with 66 pounds being the average. The NWCR found that of those people who lost weight and were able to keep it off for at least 1 year, 78% ate breakfast every day. If you want to lose body fat AND keep it off, breakfast is an easy way to get started.
Want more? Here's a study presented at The Endocrine Society's 90th Annual Meeting in San Francisco:

Jakubowicz D, et al "Effect of diet with high carbohydrate and protein breakfast on weight loss and appetite in obese women with metabolic syndrome" ENDO meeting 2008; Abstract P3-220.

The study consisted of two groups consuming identical total calories, between 1,085-1,240 daily.

Group 1 consumed 17g of carbs daily

Group 2 consumed 97g of carbs daily

Here's where things get interesting, Group 1 consumed 290 calories for breakfast, while Group 2 consumed a 610 calorie breakfast.

After 4 months, there was no significant difference in weight loss between the 2 groups. However, after an additional 4 months:

Group 1 (290 calorie breakfast) lost a total of 9.4 pounds

Group 2 (610 calorie breakfast) lost a total of 39.8 pounds.

Take home lesson: eat a big breakfast and reduce calories the rest of the day.

Here's another study:

Alexander et al. Association of Breakfast Skipping With Visceral Adiposity in Overweight Latino Youth.Obesity (Silver Spring). 2009 May 7.

The study consisted of 3 groups consuming identical daily total calories. The 3 groups were then split into the following:

Group 1- No breakfast

Group 2- Breakfast occasionally

Group 3- Breakfast every day

The researchers concluded "breakfast omission was associated with increased levels of intra-abdominal fat independent of daily energy intake. Eating breakfast is associated with lower body fat levels in overweight Latino youth. Interventions focused on increasing breakfast consumption are warranted"

Do yourself and your waistline a favor, eat a big breakfast.

Preventive Medicine is Dead

Preventive medicine used to refer to measures taken to prevent illness, rather than curing them. It was a noble concept that made sense...it's easier and cheaper to prevent, than to treat an illness. US Navy divers have a similar saying "It's easier to keep up, than to catch up."
But as a nation, we no longer practice preventive medicine, instead we now practice secondary prevention. "I had a heart attack, give me some medication to prevent another one." "I have diabetes, keep it from getting worse."
What caused the shift in attitude? Modern medicine. A ten year study of heart disease mortality published in the New England Journal of Medicine in 1998, suggests that the primary cause of the reduced number of deaths from heart disease was not due to prevention (life style changes, such as diet), but from improved medical care. During this period, heart attack deaths declined considerably, while hospital admissions for heart attacks remained the same.
From the data, it appears we haven't had much success in preventing heart attacks, modern medicine is just getting better at saving more lives.
However, this brings up the issue of quality of life. Do you believe that someone who survives their first heart attack, is going to be able to make the radical changes needed to prevent a second heart attack? Before you answer, consider this: A 2007 study by the American Heart Association, Heart Disease and Stroke Statistics, found that a significant number of people will have their second heart attack within five years.
It's easier to start lifestyle modifications BEFORE your first heart attack. It's easier to make small, continuous lifestyle improvements over longer periods of time...it's easier to keep up, than to catch up.

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Steady State Aerobic Work Sucks

Here's a recent study that looked into the effectiveness of steady state aerobic activity vs. high intensity intervals.

McKay et al.Effect of short-term high-intensity interval training vs. continuous training on O2 uptake kinetics, muscle deoxygenation, and exercise performance.J Appl Physiol. 2009 Jul;107(1):128-38. Epub 2009 May 14.

The study comprised of two groups: The first group performed 8 sessions of 8-12 intervals (one minute high intensity and one minute light recovery), the second group performed 8 sessions of 90-120 minutes of steady state cardio.

The high intensity interval group performed 80 minutes of work during the 19 day study. The steady state aerobic group performed 825 minutes of work.

Researchers found that both groups lost the same amount of fat despite the interval group performing one tenth of the time of the steady state aerobic group.

This is no surprise, we've know since the 70s that steady state aerobics are nothing but a waste of time. So why is steady state aerobic work still popular? Because it's easy. Ask any of my clients and they'll tell you that high intensity intervals can be challenging. It's easier to hop on a treamill and watch TV than it is to physically exert yourself.

But the question you have to ask yourself is, do you want fitness or the illusion of fitness?

My New Workout

Unfortunately, I had a minor accident this afternoon, requiring me to use crutches for the next few weeks. While I will not be able to continue with my current training program, I managed to tweak it slightly. Here's a video clip of me performing my new workout. It's bit more aerobically demanding than I usually perform...but what can I do? Like the hat?

This is why the country is OBESE!

The Luther Rory

1/3 pound sirloin

2 slices American cheese

4 slices bacon

2 Krispy Kreme donuts

peanut butter

The USA is the greatest nation in the world. I have traveled around the world twice and spoken to everyone at least once, so my opinion matters. As a nation, we do nothing half-assed...we harnessed nuclear energy, we put men on the moon, and Al Gore invented the internet. However, there is one area in which I wish we didn't lead the world: empty calories.

Empty calories are just that, calories that do not provide much nutritional value, if any. Empty calorie's sole contribution is to your waist line and unfortunately, we produce more empty calories than any other nation on the planet.

You'd be hard pressed to find a Luther Rory in Italy, Spain, or Africa. In the land of plenty, it's easy to grow bored and demand "new" and "exciting" combinations to keep our palates from dying of nutritional boredom. But at what price? We're now the fattest country on the planet. Juvenile diabetes rates are at an all time high and they're not showing signs of slowing down any time soon.

Everyone knows they should eat "healthy," however few do. While it's simple, it's not always easy. But that's about to change...I'm currently working on a new project that I'm going to reveal in a few days. A project that will make your waist line thank me.

So, mull that over while you're eating your 3,000 calorie burger.

I'm Back!

Yes, it has been a long time since my last post, but that doesn't mean I haven't been productive. Long story short, I have expanded the services I provide and have been searching for the best trainers in the Mystic, CT area. Expect exciting news shortly...yes, it's my aim to sound cryptic.

I would like to thank the people who emailed me, sharing how much they enjoy the interesting and quirky information I share on this blog. Again, it's my intention to inform, educate, and entertain you.

So hold on to your hats...it's going to be one hell of a trip!