Power and Hypertrophy

What??

Which is better:  performing lots of reps at a light weight, or performing fewer reps with a heavier weight?

Some people (and magazines) have very strong opinions on this question and will tell you to do all of one or all of the other.  In the past, magazines reported that in order to get "toned" and not "bulky", women should do lots of reps with a lighter weight.

So, what are power and hypertrophy?

The goal of power training is to improve force in your movements.  It increases the size of your muscle cells.  This is helpful for all skill levels and goals by preventing falls, preserving and enhancing physical functions, making everyday tasks more manageable for older adults.

I am using this woman as an example of a powerlifter because she is 61!!!  and looks like an average person.

As a sport, powerlifting involves lifting the maximum amount of weight you are capable of for one repetition.  Powerlifters train using heavy weights and low reps, focusing on core lifts and little cardio.  Diet is not as strict as a bodybuilder, but still focuses on protein to feed the muscles and complex carbs.  They usually have larger muscles but don't focus on definition.  ***Keep in mind ladies, we can't get BIG muscles without  "supplements" and bigger muscles stretch out the cellulite and extra skin - providing a "toned" look.***

Hypertrophy keeps your muscle cells the same size, but increases them in number.  Training for hypertrophy involves increasing the weight and reps to promote growth.

Benefits include increased strength, endurance, and bone density as well as improved appearance.   Stronger muscles improve posture, provide better support for joints, and reduce the risk of injury for everyday activities.  Older people can prevent loss of muscle tissue that normally accompanies aging and even regain some functional strength, becoming less frail.  Weight training can stimulate the cardiovascular system.

Both types of training increase metabolic rate, which promotes long term fat loss and avoid unhealthy diets.  Any exercise increases levels of dopamine, serotonin, and norepinephrine which helps improve mood and fight depression.  :)

So, which is better?

Personally, I say use both!  Let them work together to give you the benefits of both.

For further reading, check out Dr. Layne Norton's PHAT program.

Logging

Food logging.  It is not something we embrace as a fun way to spend time.  Who wants to sit there for 10 minutes punching in all of the things we ate all day???  And you have to weigh and measure everything.  It takes planning, commitment, and . . . worst of all . . . honesty.


But it has so many benefits that I encourage all of my clients to do it!  And my clients who log agree that it makes a difference.  Those who start and stop all have the same scenario play out:  logging and success meeting goals, stop logging and plateau or go backwards, reluctantly return to logging on their own.


Some of the benefits that I see:

• Know where your strengths and weaknesses are
• Data to tell you what works . . . and what doesn't
• Accountability
• Data for problem solving
• Know what works for your body
• Know when you are not eating enough

For example, one of my clients who was meeting all of her goals and seeing wonderful results told me that she was waking up in the middle of the night STARVING!!!  We looked at her food log and were able to see that she was not eating enough fat at night, and manipulated her daily intake so that she was balanced.  A sound night's sleep.

Another client lost 6 lbs while logging, stopped logging and stalled in her results.  "When I don't log, I think 'I can have that bag of potato chips. But when I am logging I think - let's see what that does to my goals.'"

My logging has revealed that I am not eating enough, and I get to increase my goals and eat more!!  (yay!)  I was loosing while starving.  To loose a little slower I can eat more - just enough to feel comfortable.  By eating over my goals, I was able to see how much I actually needed to achieve the results I want.

There aren't restrictions on what you can eat, but making it work with all of your numbers throughout the day.  And don't be afraid :)

Thanksgiving Monday Dinner

From Vegetarian Times

Use cranberries in a tasty new way, while getting whole grains and greens!

http://www.vegetariantimes.com/recipes/11803?section=

Warm Farro Pilaf with Dried Cranberries

November 2011 p. 73

Print-Friendly Version Email to a Friend

An Italian wheat grain, farro is chewy and tender like barley but with a milder flavor. Pearled or cracked farro cooks much faster than whole regular farro, and it doesn't require soaking before it's made. The farro in this recipe can be made a few days ahead or even frozen.

DIRECTIONS

1. To make Farro: Heat oil in saucepan over medium-high heat. Add carrot, celery, and onion. Cook 3 to 5 minutes, or until vegetables start to brown. Add farro, and stir to coat grains with oil. Pour in broth, and bring mixture to a simmer. Reduce heat to low, and cover. Cook 20 minutes, or until just tender; drain. Discard carrot, celery, and onion. Cool Farro.
2. To make Pilaf: Heat oil in large skillet over medium-high heat. Sauté diced onion 5 to 7 minutes. Add kale, and cook 5 to 7 minutes, or until just wilted. Reduce heat to medium, and stir in garlic and Aleppo pepper. Cook 1 minute, then add Farro, and sauté 3 to 5 minutes, or until warmed through. Remove from heat, and stir in dried cranberries and pine nuts. Season with salt and pepper, if desired. Serve warm.

Member Rating: 

ingredient list

Serves 6

FARRO
• 1 Tbs. olive oil
• 1 medium carrot, cut in half
• 1 celery rib, cut in half
• 1/2 small onion
• 1 1/4 cups pearled farro (Or Barley)
• 4 cups vegetable broth
PILAF
• 2 Tbs. olive oil
• 1/2 medium onion, diced (2/3 cup)
• 1/2 lb. kale, center stem removed, chopped (4 packed cups)
• 2 cloves garlic, minced (2 tsp.)
• 1/2 tsp. Aleppo pepper or 1/4 tsp. red pepper flakes
• 1/2 cup dried cranberries
• 1/3 cup toasted pine nuts

Nutritional Information

Per 1-cup serving:

Calories	329
Protein	10g
Total Fat	13g
Saturated Fat	1g
Carbs	49g
Cholesterol	0mg
Sodium	370mg
Fiber	6g
Sugar	10g

Morning Workouts

In my experience, time is the most common obsticle to fitness.  Even those with the best of intentions to exercise at night have unexpected situations arise preventing them from getting to the gym.

"Rise and Run" is a great article on how to get up and get running.

What do you think?

Food Review; MroningStar Farms Veggie Bacon, Egg and Cheese Biscuits

Still looking for a quick and easy breakfast on the go!  Today, I tried MorningStar Farm's Bacon, Egg and Cheese Biscuits.

Each biscuit has 270 calories, 8 g fat, 40 g carbs, and 9 g protein.  They can be prepared in the microwave for 45 seconds or baked in the oven at 400 for 20 minutes.

After my previous negative experience with microwaved bread, I decided to bake mine in the toaster oven.  It was easy to pop it in after pouring my coffee and let it cook as I got ready.

Overall, the taste was ok.  Because of the convenience and flavor, I would have it again

What's for dinner?

What can be done to make dinner time more efficient, healthier, calmer and more pleasant?

Robin Miller has made a name for herself by creating "Quick Fix Meals."  Here are some of her tips:

1. Get chopping over the weekend. 
2. Use an egg slicer to slice mushrooms and strawberries in a flash.
3. Freeze 1/2 cup measures of ingredients such as onions and peppers to make quick soups and stir fries
4. Buy meats in bulk and freeze portions with marinade inside a plastic zip top bag. (I do this one!)
5. Use the pre-shredded mix of cabbages and carrots in stir-fries, soups and other savory sides.
6. Don't throw out your leftover rice! Use it to make fried rice, rice cakes or quick rice pudding.
7. Leave the skin on your potatoes for more fiber and nutrients and to save time.
8. Almost out of Dijon? Don't let those last tablespoons go to waste. Add vinaigrette ingredients straight to the mustard jar and shake for mess-free salad dressing.

FoodFit provides a 5 day menu, along with preparation time.


The Food Network has a seasonal 5 night meal plan, along with a tempting slide show.


And, the 20 Minute Supper Club will e-mail you a meal plan every week.


How do you decide what's for dinner? 

Protein, Weight Control and Muscle Pain

Today, a new client told me that he was sore after our last workout.  Before I could say anything, a client I've had for a year stopped and said, "Did you eat your protein and drink your water?"  She continued talking about the difference she noticed in her own healing when she increased her protein intake.  I was so proud!

Yesterday, webmd.com published "Watching Your Protein May Be Key to Weight Control."  The article discusses the "protein leverage effect."  When protein levels go too low, our hunger increases in an attempt to get the protein our bodies need.  In a recent study, lean, inactive people who consumed a diet comprising of 15% calories from protein ate fewer overall calories than lean, inactive people who consumed 10% of their calories from protein.

An earlier webmd.com article discussing the Benefits of Protein Shakes discusses our protein needs.  The average person needs 0.75g of protein per pound of body weight.  Those who are active, athletic, or are restricting calories (trying to loose weight) require more, from 1g-2g protein per pound of body weight.

Other benefits include fewer infections, less heat exhaustion, less muscle soreness, and weight management.  More research  is needed, but very simply, because our muscle fibers are made of proteins, muscle soreness is caused (in part) by torn muscle fibers, eating protein immediately after exercise will shorten the healing process.

High protein diets are not a problem unless you have kidney disease.    For more information, check out High-Protein Diets for Weight Loss.