CORE TO THE
#YouAreWhatYouEat december 2017
fuel up
your body
December 2017 / No. 29 / $42 / tothecoremagazine.com
what and when to eat before your workout
DRESS UP FOR SWEAT
THE PERFECT ROUTINE FOR YOU
GYM WORKOUT VS YOUR HOME
EVERYTHING YOU NEED TO KNOW
LEARN HOW TO MAKE IT STEP BY STEP
ARE YOU WASTING YOUR MONEY?
CORE TO THE
PARTICULAR THANKS GENERAL EDITOR
GREATIST:JC DEEN
María Fernanda Rojas Reyes
T NATION: PAUL CARTER
Visual Information Design student Universidad De Las Américas Puebla
LIVE STRONG: IRELAND HEALTH AND FITNESS: MARKHAM HEID BUILT LEAN: MARC PERRY CHICAGO TRIBUNE: ALISON BOWEN THE GOOD BODY
STYLE CORRECTION SONIA GISELLA AGUIRRE NARVAEZ
Doctorate in Management and Marketing Master in Design Processes Licensed in Graphic Design Universidad Popular Autónoma del Estado de Puebla Editorial Engineering Teacher Universidad De Las Américas Puebla
U.S. DEPARTMENT OF HEALTH & HUMAN SERVICES
This magazine supplement is purely for academic purpose and does not carry any commercial value. All images used in it are property of respective image holders and were taken from stock websites. Images are used for indicative purpose and does not carry any other meaning. All texts used in this publication belong to the sites mentioned above.
CONTENT
06 TIPS
Common Workout Mistakes: Fix them
16 STYLE
10
15
MAKE UP YOUR MIND
FUN FACTS
Home vs Gym
What you Didn't Know About Fitness
Believe YouCan & You Will
Let's Get Dressed
26 DIY
Build your own Routine
52
30
ESSENTIALS
35 HEALTH
MOTIVATION
Equipment for Everyone
Pre-Workout Nutrition
This Month's Quote
MEALS HEALTH
MOV 4
TO THE CORE / DECEMBER 2017
HEALTH
MEALS
OVE DECEMBER 2017 / TO THE CORE
5
WORKOUT
MISTAKES FIX THEM TEXT GREATIST:JC DEEN
6
TO THE CORE / DECEMBER 2017
TIPS
WORKOUT
Always warm up, it doesn't really have to be boring
orking out seems easy enough. Go to the gym, try out a few weight machines, add in some cardio, and call it a day. But that kind of attitude can get you injured, and if you somehow make it out unscathed, chances are you overwork parts of your body while completely missing others. If you can recognize the common workout mistakes outlined below (and learn how to avoid them) you’ll be able to reach pretty much any fitness goal. Don't give up your fitness program just yet. Maybe the problem isn't the exercise itself but the way you're exercising.
1
YOU DON’T FOLLOW A PROGRAM
If you’re not exactly sure what you’re doing at the gym, it seems like a good idea to copy what one of the super-fit regulars is doing. The thinking: One day you’ll look like them, or at least not look silly while working out. Most people who follow this school of thought end up doing a bunch of random exercises with poor form. The right attitude and a few tricks can keep your fitness routine on track, and Take it easy as you get started, begin with babysteps first, then you can do something a little bit more challenging.
THE FIX Find a workout program that works for you or create a personalized plan with the help of a trainer. Don’t worry about finding the best program out there. The best one is the one that’s sustainable, fun, safe, and effective at reaching your goals. Make sure your workout plan has you following this format. You should always start with an effective warm-up. Perform power exercises (like weight lifting) or explosive moves (like plyometrics) first. They usually take the most focus and coordination, so do them when you’re fresh. Follow up with compound exercises, the kind that use more than one joint. Use a machine if you need to, but work up to performing these with free weights, they work more muscles. Add in isolation exercises, such as bicep curls, triceps extensions, back raises, and hip thrusts. Each exercise focuses on moving a joint in one direction. Finish with core-specific exercises, which trainers often call “a finisher.” Opt for a high-rep or a multi-exercise circuit designed to raise your heart rate and, as the nickname suggests, finish you off, this will change things a drastically. A common finisher is a bodyweight circuit of pull-ups, push-ups, and last but not least, a squats combo.
2
CHANGING THINGS UP TOO OFTEN
Doing the same workout day after day gets boring, but drastic changes in your routine can slow your gains and make your workouts less effective. If anything, changing things around often just for the sake of changing things only makes it harder to progress consistently because things keep changing all the time.
THE FIX Find a program that varies its workouts in a planned manner, and stick to it for at least three months, that way it will not be boring for you to workout. Make slight alterations if you really need to, but keep the bulk of the program the same and give the program a chance. This doesn't mean that you shouldn't change it at all. If your goals changes, you can totally find another routine. At the end of the day, you should be happy with your program routine. Be patient and feel every calorie you burn, put some music and enjoy the ride.
3
WANTING ONLY THE SIX-PACK
It’s totally reasonable to exercise because you want to look good, but you need to work out more than just the body parts you see in the mirror, there are more that need to have your attention. There are plenty of men guilty of spending all their time at the gym doing a combination of chest exercises and bicep curls. For women, mainly, it’s all about the inner and outer thighs, abs, and triceps.
THE FIX Incorporate more pulling movements into workouts. These exercises target muscles in the mid- and upper back, glutes, and hamstrings, all areas that need to be strong for everyday tasks (like lifting grocery bags). Rows, pull-ups, deadlifts, and hip thrusts are all great options to strengthen your legs and core. It’s also worth adding mobility exercises (like hip or shoulder stretches) to your routine. After all, we get pretty tight from sitting all day. If you start working on other parts of your body, not only you will look better, but you will be more energetic and productive for the rest of the day. working out can drain your energy quite a bit— but regular exercise can actually make you feel more energized throughout the day.
DECEMBER 2017 / TO THE CORE
7
WORKOUT TIPS
4
EXPECTING CHANGES OVERNIGHT
We live in a world full of instant gratification, where summoning pretty much anything to your door-food, booze, dates-takes a few taps of your smartphone. But progress at the gym, whether your goal is losing weight or training for a 5K, isn’t instantaneous.
THE FIX Set small, incremental goals. Instead of going from sitting on the couch to running a 5K, make it your goal to run for 10 minutes without stopping the first week, then add another ten minutes the next week, and soon enough you’ll hit your overall goal. Chart your workouts, so when you look back, you’ll be able to see how much you’ve accomplished.
5
"WORKING OUT IS A CHORE"
Setting foot in the gym and moving some weights around is only half the battle. Having the right mental attitude and determination are crucial to reaching your goals. Always strive to be better, resist the temptation to get frustrated, and keep at it. Sometimes that's the hardest thing.
THE FIX Find a workout partner (ideally someone who is stronger and fitter). You’ll push each other to work harder and reach levels you didn’t think possible. Create a social network with people that have similar goals and lifestyles. Share recipes and workout ideas. It’s always more difficult when you’re going it alone.
6
YOU DON’T REALLY WARM-UP
Warming up is just as important as the rest of your workout. It prevents injury and prepares your body for the training session. A proper warm-up should get your heart rate up, improve mobility, and charge the nervous system for the work to come.
THE FIX Doing warm up exercises before your workout is important in many ways. A good warm up will gradually increase your heart rate, increase circulation to your muscles, tendons and ligaments, and mentally prepare you for your workout. Although warm ups and stretching generally occur in the beginning of a workout session, they are two different concepts. Take an extra 10 minutes at the start of every workout to do a proper warm-up. Start with a brisk walk for 4 minutes, followed up by dynamic movements (jumping jacks, glute bridges, skipping in place), and foam rolling. During warm up exercises, you are increasing your body temperature and slowly preparing your body for what is to come. If you warm up, you will have a healthier workout and your body will not be damaged. 8
TO THE CORE / DECEMBER 2017
CHOOSE THE RIGHT WEIGHT Always start with a very light load if you have never done the exercise before. If it has been a few months since you last did a particular exercise start with 25% less than what you used last time. Don't ever go off of what someone else is lifting.
TIPS
WORKOUT
DON'T RUSH THROUGH YOUR REPS
KEEP YOUR HEAD UP
It's almost impossible to maintain proper form at this pace. When you speed through reps, you use velocity as a crutch. This makes the exercise easier and robs your muscles of the time they need to properly expand and contract.
When you look down it makes everything harder. It's easier to stand up out of a squat when you're looking toward your destination: up! Keep your gaze directed up without crunching your neck to keep your neck and spine super straight. DECEMBER 2017 / TO THE CORE
9
HOM G VS
PLANKS AT HOME. SPINNING AT A GYM. WHICH ONE'S BETTER? AND WHICH LOCATION WILL BEST REINFORCE YOUR FITNESS GOALS?
10
TO THE CORE / DECEMBER 2017
ME GYM TIPS
MAKE UP YOUR MIND
Your personality can determine which one will be the best option for you
TEXT CHICAGO TRIBUNE: ALISON BOWEN
DECEMBER 2017 / TO THE CORE
11
MAKE UP YOUR MIND
TIPS
THE GREAT
DILEMMA M
ost people know that exercising is an essential part of a healthy lifestyle, helping to burn calories, reducing the risk of obesity and protecting the heart. There are many ways to exercise and many places to do it. Whether working out at home or at a gym is for you depends on a plethora of factors, among them cost, motivation and personality. Some decisions might be straightforward. There's no way your schedule allows a 30-minute drive to the nearest facility, followed by an hourlong workout. You can't afford a steep monthly gym fee. Or you have a nonexistent track record of working out without instruction. But some people might have a duffel's worth of psychological gym baggage. Forced to run laps in high school, maybe you hate being on the treadmill in front of people. Or maybe an effort to do yoga at home leaves you marinating in self-loathing when you instead laze on the couch. It's about finding something that speaks to you and truthfully finding what your motivation is, said Antonia DeSantis, a cycling instructor at Chicago's Studio Three, which offers a variety of interval training, cycling and yoga. Why are you doing exercise to begin with? A lot of time people will have mental blocks against working out. For example, insecurities about wearing tight clothes in front of others during class. Or pressure inspired by previously abandoned fitness goals. To decide what's best for you, visualize yourself in each space, picturing yourself hitting play on a workout video after work versus driving to the gym. Think through your personality and what gives you energy. If people are extroverted and they like being around people, maybe they'll find being at the gym more motivating, Stokes said. If someone is more introverted and they feel more social anxiety, then doing some things at home might feel easier. Think through goals and what feels encouraging. Having relationships with people who will text if you don't show up? Knowing you've got the ability to burn calories whenever, wherever? Finding out the best fitness environment is the first step toward specific and achievable goals. And, of course, after that, how do you keep the motivation, regardless of location? Keep a schedule and visualize a goal. We all know working out is beneficial for our health but belonging to a gym may not be for everyone. Some people may find that it’s more effective to work out at home. It completely depends on the person and their personal thoughts. In here, we'll present the advantages and disadvantages of each one, for you to make the best choice. 12 12
TO THE 2017 TO THECORE CORE/ DECEMBER / DECEMBER 2017
TIPS
MAKE UP YOUR MIND
ND 1: FAC T OU
S
R
THINK THROUGH YOUR PERSONALITY AND WHAT GIVES YOU ENERGY .
TEAM GYM
TEAM HOME Diversity of Equipment Working out in a gym provides you access to treadmills, elliptical trainers, stationary bikes, a swimming pool, strength training machines and a variety of other types of equipment.
Most people have only one piece of gym equipment at home, if any. If you choose to work out at home, you will have to purchase the equipment you need.
The Atmosphere You will find yourself in a totally different atmosphere. You will be sharing your space and time with a lot of people who have the same goals as you do.
At home, your workout can be you with your friends, your music or your TV. You would be in a familiar and comfortable place.
Distractions You might be tempted to start conversations with your fellow colleagues and forget about your workout plans. Gyms don’t offer much else to do besides exercise. You’ll be deciding between bicep curls or the lateral pulldown machine, not bicep curls or a bucket of ice cream.
There are tons of distractions: your computer, TV, your cats and dogs, etc. Will you have the willpower to take your workout to the next level when the couch is in the next room? In the other hand, at home, you have control of who is bothering you.
Availability If you go to popular gyms, you might find yourself waiting in line to get to the wanted equipment and if your workout involves short rest periods, then the wait might be frustrating.
When home exercising, that bike is yours and only yours. There is no need for sharing or worrying about if the machines are clean or not. Also, you don't have to wait in order to use them. DECEMBER 2017 / TO THE CORE
13
MAKE UP YOUR MIND
TIPS
FINDING OUT THE BEST FITNESS ENVIRONMENT IS THE FIRST STEP TOWARD SPECIFIC AND ACHIEVABLE GOALS .
FIGHT EXCUSES! Sometimes, people find all kind of pretexts in order to avoid going to the gym or even exercising at home. Here are some of the most common.
Think Deeply Think about the advantages and disadvantages of both exercising at home and going to the gym that we've presented you. Ask yourself the following questions in order to choose what option would be the most viable. Do you have the right gym equipment at home? Do you get overwhelmed easily? How convenient is it to get to the gym? Which one would be the less expensive? Do you like being surrounded by people? Where would you feel more motivated?
Winner? It’s up to you to make the choice. If you are someone who is hungry for socializing and feels more motivated when working out in a group, then you would fit best in a gym. If having privacy and working out in your own rhythm are priorities, then you might want to stick to exercising at home. You can do the former, you can do the latter or you can totally do both, since the two are viable options in their own way. 14
TO THE CORE / DECEMBER 2017
“I already went to the gym once” Going to the gym once a week is not going to do anything. You need to make it a habit more than a ritual. If you want results you need to workout at least 3-4 times a week. “I am too sore from my last workout” Often having muscle aches means that you are doing something right! If your legs hurt from running, then try focusing on your arms or back, and if you’re sore all over, do some light cardio to help aid your recovery. “The weather is really bad today” You don't really need to get out of your house to exercise. Home workout is always a great option. “The gym it’s always so crowded” Instead of waiting for the machines to open up, try signing up for a class, particularly if your typical workout window falls during peak gym hours. “I don’t have time” If your to-do list is overflowing, you might think that an hour at the gym is a luxury you can’t afford. But research shows that exercise can make you more productive the rest of the day. "I’m embarrassed to work out in public" You can exercise at home until your fitness and confidence improve or go to the gym at quiet times of the day or maybe at night.
FUN FACTS
IN NUMBERS
45 $20 minutes Reducing 1.2 mg of sodium eaten could save up
ONLY ONE IN THREE CHILDREN ARE
PHYSICALLY ACTIVE
BILLION
80.3 +8K
every year in medical costs
million people
Sources: The Good Body & U.S. Department of Health & Human Services
aged six and older tend to workout on weekends
15
%
of performance can be improved by listening to music while a person is working out
%
Health and fitness apps available on the market
regularly
of the population lifts weights
HALF
PERCENT americans are active
men: 54%
$10 $50 k of the people starting an exercise program will drop out in the first six months
Households with incomes over
BILLION spent on fitness equipment every year
of U.S adults aged 20 and older are obese
136
million people in the United States choose
walking
as an option of keeping themselves active
16
PERCENT
72.5
women: 46%
of workout, three times a week, can help prevent visible signs of aging
have higher rates of
exercising
#1 60% Wearable Tech is the most popular trend in fitness
of high school students get at least half an hour of exercise everyday
DECEMBER 2017 / TO THE CORE
15
LET'S GET
DRESSED WHILE THE GYM OBVIOUSLY IS NOT A CLUB OR A FASHION SHOW, HAVING THE RIGHT CLOTHES TO WORK OUT IN CAN HELP MOTIVATE YOU AND FEEL MUCH MORE COMFORTABLE WHEN YOU'RE BURNING UP A SWEAT. TEXT LIVE STRONG: IRELAND
ext time you’re at the gym, take a look around the sea of weight machines and treadmills. Something’s changed. Everyone is dressed a lot…better. Decades-old university t-shirts and mesh shorts have been replaced by sweat-wicking compression undershirts and slim fitting sweats. On the one hand, we’re at the gym to get in shape, not win a fashion contest. On the other hand, nicer workout threads are blurring the line between “regular day outfit” and “gym outfit.” This just might just be the key to finally crushing all your fitness goals. In a world where gym clothes are nice enough to wear to work (office culture dependent, obviously), you can trick yourself into working out and guarantee a post-work day or mid-work day trip to the gym simply by getting dressed in the morning. Excuses are hard to find when the clock strikes 6 p.m. and you’re already wearing the clothes you plan to sweat in. Today, a variety of designers offer gym wear that is comfortable and functional, yet still fashionable. Build up a wardrobe of clothes to wear to the gym so you're motivated to show off your brand new shape.
16
TO THE CORE / DECEMBER 2017
STYLE
GYM OUTFITS
If you must wear makeup, choose a light foundation
Find a good supportive Sports Bra
Wear comfortable shirts so your skin can breathe DECEMBER 2017 / TO THE CORE
17
GYM OUTFITS
STYLE
F
inding the right outfit to wear to the gym can be a balancing act as a woman. Having clothings that suit your comfort level, personal style and the gym's dress code might require a few attempts, but once you've found what works, you can get in shape without worrying about what you're wearing. Many women buy workout pants to match their shirts, or vice versa, but doing so isn't crucial. As with selecting your tops, your foremost priority when picking pants for your gym workout is to find shorts, yoga pants or sweatpants that are light, comfortable and allow you to move freely. Some women opt for elasticized biking-style shorts, while others favor the comfort and freedom they'll find in yoga pants. Before you start purchasing tank tops and yoga pants for your workouts, you need to head to a lingerie store. Purchasing a well-fitting sports bra can mean the difference between a solid workout and a painful experience. Visit a store where you can be professionally measured for a sports bra and try on a variety of bra styles. Move around while trying on the bra, bending over and jumping up and down to ensure that it stays in the right place. While in the past oversized shirts and sweats were the rule at the gym, the more modern gym calls for better-fitting tops. Look for tank tops and slim-fitting clothes made from performance materials that wick away sweat to help keep you cool and dry at the gym. In regards hoodies, if you are of a slim or average build, go for a hoodie that is fitted / slim to avoid sagging around the waist which will only make you look bigger than you are. In this case, it's always better to go with small sizes. Opt for a hoodie that falls no lower than just past your belt and has sleeves that drop no further than where your thumb begins. If you are a little on the heavier side, ensure that your hoodie doesn’t draw too much attention to your belly. If you must wear headgear, a simple beanie or skullcap is your best bet; brimmed hats will get in the way and aren’t as easy to keep clean. You should be able to throw the hat you wear at the gym in the wash with the rest of your gym wear or it will end up smelling pretty funky before too long. Choose the right footwear for your preferred activities. Another factor is the shape of your foot, depending on whether you have a high or low arch, or flat feet. Always keep as a priority your comfort.
18
TO THE CORE / DECEMBER 2017
STYLE
GYM OUTFITS
Believe me, if I look good, it's not an accident
-Nora Ephron
DECEMBER 2017 / TO THE CORE
19
GYM
MUST
Favorite Outfit
Headband
Music and your Phone
20
TO THE CORE / DECEMBER 2017
STYLE
GYM OUTFITS
Deodorant
BAG
HAVE Plenty of Water
Clean Change of Clothes
DECEMBER 2017 / TO THE CORE
21
GYM OUTFITS
STYLE
Style is primarily a matter of instinct. -Bill Blass
22
TO THE CORE / DECEMBER 2017
STYLE
GYM OUTFITS
M
en's gym wear used to be restricted to old team tees and basketball shorts. Today, you'll find a variety of designers and manufacturers that cater to men who want to look as suave at the gym as they do in the boardroom. High-performance fabrics are paired with more flattering cuts so you stay cool and comfortable while exercising. What you wear on your bottom half should be both efficient and stylish while working out. Length is a key element to dressing for the gym. Shorts should be no longer than a few inches below or above the knee. If you choose pants for the gym, make sure they reach your ankles. Too long, and you’re liable to trip on them on the treadmill. Too short, and you’re wearing capris, which is not a good look in the gym for anyone of the male sex. If you're participating in yoga, Pilates or using a workout machine, look for pants and shorts that fit tighter to the body so your instructor can see your form and you can avoid your clothes catching on the machines. If you must take a fashion risk at the gym, shoes are your best bet. With the sheer number of choices in athletic footwear, you’re bound to find a pair that allows you to express a bit of your personality without going over the top. Don’t be afraid of a little color when learning how to dress for the gym. You will want to have a couple of different kinds of hoodies in your wardrobe. Zipped hoodies are great for when it starts to get a little warmer. Great to warm up in and the quickly to get it off. Pull over hoodies you should have both thick and thin. Wearing a sweatshirt or hoodie during your workout will help keep your muscles, joints and ligaments warm, which will improve circulation and lessen the risk of strains, tears and other injuries. The extra sweating will also help to burn calories and reduce water weight. Look for something made of moisture-wicking material. Getting closer to winter using a thinner hoodie would be a smarter choice will take longer to heat up and will still feel comfortable to train in. If you’re doing training outdoors, then you should make sure you have a nice thick pull over hoodie. When figuring out how to dress for the gym, practicality is the most important consideration since you do not want your clothes to hinder your workout. But you also want to look good and styled, with so many brands offering a variety of choices in workout clothes, your options are endless. Dress like a man. Work out like a man. DECEMBER 2017 / TO THE CORE
23
GYM OUTFITS
STYLE
Some Men Rather being Shaved
Custom Routine
GYM
MUST Personal Equipment
Plenty of Water
24
TO THE CORE / DECEMBER 2017
Sneakers for your Type of Workout
Music
BAG
HAVE A Pair of Clean Socks Your Favorite Outfit
Charged Phone
DECEMBER 2017 / TO THE CORE
25
MAKE IT RIGHT
DIY
BUILD YOUR OWN WORKOUT ROUTINE
To continually make progress, you must develop a set of training principles that keep you moving forward. The number of principles that make up a sound training program are few. Here's what they are and how to apply them to your own goals in the gym. TEXT T NATION: PAUL CARTER
26
TO THE CORE / DECEMBER 2017
DIY
MAKE IT RIGHT
SET THE RIGHT GOAL TO BEGIN WITH
STRATEGIZE VOLUME, FREQUENCY, INTENSITY & RECOVERY
PLAN AROUND YOUR RATE OF ADAPTATION
It needs to be exact, realistic, and limited. It also needs to make sense in the context of your life. Saying I want to lose weight is not a goal. It's an idea, a desire. Desires are the wellspring from which we can conceive a goal, but they aren't specific enough. Put more thought into it. Desires lack exactness. Goals are clearly defined. They're also limited. Wanting to get cut, huge, strong, and build bigger arms means you're going to lay out a program trying to give each of those things attention. Narrow down your goals to figure out what your program will look like. Be realistic. Setting a small goal that's attainable will build confidence and pave the way to attaining more lifelong goals. Put a timeframe on them too.
Frequency is how many times a day or week you plan on training. Intensity has two variables. It can be the load on the bar or how difficult the set was. Volume is your total workload per training session. Without recovery from the training stimulus, you cannot grow. There's a myriad of ways to measure volume, but let's keep this as simple as sets and reps. The body has a limited degree of reserves to draw from, and when these get tapped out progress will grind to a halt. Decide if you want to train with a lot of volume, or if you want to train really heavy, or with a high degree of RPE per set. If your training frequency is somewhere in the middle then push either the volume high, with a lower degree of intensity.
Everyone adapts to training stimulus at different rates. If there's no change in your training plan after full adaptation is reached, then all that you'll get is fatigue. If you aren't giving your body a reason to grow it's not going to. So it's important to know when to make small changes in order to create a new stimulus for growth or improvement. You don't need to overhaul a program that's largely working when a few lifts have stalled. Simply changing your hand placement or foot stance in an exercise may be all you need. The worst thing you can do is overhaul an entire program that's producing results. Consider every aspect, then keep what's working and make minor adjustments to what's not making anything for you.
CHOOSE STRENGTH OR MASS
PLAN CONDITIONING
HAVE A REASON FOR EVERY EXERCISE
It's possible to get strong and build mass at the same time, but the two have some very unique differences. That means maximizing one requires limiting the other. Building maximal strength has a large neural association with it. Repeated efforts and specificity are a big part of building a particular lift. So if strength is your main goal, then decide on that and build your program around the lift(s) you want to improve the most. A large degree of your time and energy will need to be spent just doing those lifts, to maximize efficiency with them. If you do lower reps with a high degree of speed and large amounts of volume are often best when trying to accomplish this task.
Heart health, body composition, and work capacity are three reasons for conditioning. Being in good shape allows you to do more work in the gym in less time and recover faster. Some people say that steady state cardio is worthless. Others say interval training is the only way to go. They both have merit based on two words: It depends. Whichever you decide on doing, make sure that you enjoy your selection, and if you don't, at least make sure you won't be doing it much and that it meets the needs for your desired goals. Your frequency of conditioning also depends. If losing fat is a primary goal and you need to do more cardio, if not, probably twice a week is fine.
When you lay out your program, ask yourself why you're selecting certain movements, why you're doing so many sets and reps with them, and what the purpose is for the way you're going to be executing each movement. If you're moving a weight fast with explosiveness, then it should mean you're doing so to teach the body to move bigger weights with more speed and power. If you're doing things in a controlled and deliberate fashion, then you're doing that movement in that manner for entirely different reasons. Picking exercises aimlessly is the hallmark of the lifter who has no idea what he's doing. Create a program that's tailormade for your needs and goals. DECEMBER 2017 / TO THE CORE
27
MAKE IT RIGHT
DIY
All bodys are different, each one needs a custom routine, depending on their needs and personal goals.
28
TO THE CORE / DECEMBER 2017
DIY
MAKE IT RIGHT
LETS BUDDY UP!
Catching up with your friends is fun. Kicking each other's patootie? Even better! That's the beauty of working out with a pal. You'll not only spend time together, but you'll also work out way harder than if you were going through the motions solo. You push yourself more than you would on your own. You can not flake.
DECEMBER 2017 / TO THE CORE
29
FITTIONARY ESSENTIALS
HOME-GYM EQUIPMENT FOR EVERYONE YOU DON’T NEED TO JOIN AN
EXPENSIVE GYM TO KEEP YOUR FITNESS RESOLUTIONS. IF YOU HAVE A FEW SQUARE FEET TO PLAY WITH, YOU DON’T NEED TO LEAVE YOUR HOME.
hen it comes to workout, one of the most popular types of home exercise equipment is the treadmill, which provides a straightforward, efficient aerobic work. For many, treadmills are a good choice to begin a new exercise routine because walking is well tolerated by most individuals regardless of fitness level and for most back conditions, which is a plus. As strength and endurance are developed, the treadmill can be used for jogging and/or for interval training. Treadmills are a convenient way to make sure that you’re getting the exercise you need to stay healthy. With this one piece of equipment, you can exercise right in the comfort of your own home whenever you want. Walking or running on a treadmill strengthens and tones your calves, buttocks and your quadriceps muscles. Using the incline feature will help tone your legs even more. Also, As a moderate-intensity exercise, treadmills help keep your joints flexible. No matter whether you’re trying to lose weight, build muscle or improve your heart health, a treadmill is a great piece of workout equipment to invest in. It’s convenient, really easy to use and helps you track your progress.
30
TO THE CORE / DECEMBER 2017
m ill
TEXT HEALTH AND FITNESS: MARKHAM HEID
ad e r at
ESSENTIALS FITTIONARY
n ci di me
e
ba ll
This classic medicine ball features a durable, textured rubber shell for improved grip. It also has modest bounce for ball workouts that require it. There is a freedom of movement with many dynamic medicine ball exercises that replicate the movement found in many sports that are not necessarily found in other strength training movements. The foundational movements like squats, deadlifts and bench press are great for building strength but are limited by their single plane of movement and ability to transfer power throughout the whole body. Not to say you should not build strength with those foundational lifts, but when combining them with medicine ball exercises, you are able to enhance your force production through acceleration training and incorporate the whole body through various planes of movement. You can project power through a ball in a frontal, sagittal and even a transverse plane depending on how you decide to move the ball.
push -up st a ds n
The pushup is still one of the best upper-body exercises you can do with no equipment. Make them even more effective with these incline grip stands. They will protect your wrists and help you better engage your chest, shoulders and arms, so consider that factor. Some people may use push-up bars to protect their wrist. It's much easier on the wrist to use a bar because it doesn't have to bend back as far as if you had your hand on the floor. If you have wrist problems the bars will feel great as it keeps the joint neutral. If you can't do regular push-ups, you can simply drop your knees to the ground and do push-ups from that position. The push-up bars will still help if you are doing push-ups from your knees.
DECEMBER 2017 / TO THE CORE
31
FITTIONARY ESSENTIALS
p jum
r
o pe
What piece of exercise equipment sells for under $20, fits into a briefcase, can be used by the whole family, and improves cardiovascular fitness while toning muscle at the same time? And using it for just 15-20 minutes will burn off the calories from a candy bar? The answer: a jump rope. Jumping rope is a great calorie-burner. You'd have to run an eight-minute mile to work off more calories than you'd burn jumping rope. If you haven't jumped rope since third grade, it can be humbling. It demands (and builds) coordination. Initially, you should practice foot and arm movements separately. Jump ropes are extremely portable, which makes them an excellent option when traveling. Don’t let an under-equipped workout room keep you from sticking with your workouts when you travel. If you pack a jump rope in your suitcase, even the most sparsely outfitted hotel fitness facility can provide you with the space for a sweat-filled jump-rope session.
resistanc eb an d Made from durable, high-strength latex, you won’t find a more reliable product for your band-based exercises. Resistance bands are made of strong, thin rubber with handles at the end, and come in a variety of resistances depending on your fitness level. With resistance bands, you can do just about any type of strength training exercise, chest presses, rows, shoulder presses, tricep extensions, bicep curls, and even squats, without the need for heavy weights. Both the flat bands and the tubular bands with handles are easy to store and carry. The handles make certain exercises, like bicep curls and chest flys, easier. Typically, you attach the middle of the band to a stationary object, or stand on it with your feet.
32
TO THE CORE / DECEMBER 2017
st
ESSENTIALS FITTIONARY
ikes b y ar n io at One of the most popular pieces of home exercise equipment is the stationary bike. The bikes come in a variety of sizes, styles and price ranges, making them suitable for many different people. People who have a room dedicated to working out may choose a larger model that can’t be moved.
step pla tf or m
Whether you’re using it for cardio or aerobics workout, or as a bench for dumbbell chest presses, these sturdy but lightweight platforms will allow you to crank up the intensity of your next training session.
be ll s
Dumbbells are great tools to have in your strength training arsenal. They allow for a lot of variety with your workouts, and they even have some significant advantages compared to barbells. If you want to start training at home, you can’t go wrong with an adjustable set of dumbbells.
b m u d
DECEMBER 2017 / TO THE CORE
33
N O W R E K R OU P T 34
TO THE CORE / DECEMBER 2017
N O I T I R T U
HEALTH
MEALS
Athletes and fitness enthusiasts are always looking for ways to improve their performance and achieve their goals. Optimal nutrient intake prior to exercise will not only help you maximize your performance but also minimize muscle damage. This is a detailed nutrition guide. It contains everything you need to know. TEXT BUILT LEAN: MARC PERRY
pre-workout meal is a whole foods meal that falls within 3 hours of your workout. When you eat the right foods in the right amounts as you will learn shortly, these nutrients can offer a number of benefits, including more energy during workouts, filling up your glycogen stores (body’s energy tank). Before a workout can help improve your energy levels significantly during all your workouts. If you have a very low carb diet, an intense workout can turn out to be very difficult to handle because glycogen stores are low. Energy levels are also affected by sleep patterns, when you have the most energy during the day, and hydration to name a few. It will also protect your hard earned muscle. When you workout hard, especially with heavy weights, the body is in a catabolic environment, which can break down muscle tissue to use it as energy. A solid pre-workout meal can prevent muscle breakdown and improve energy repair and recovery.Last but not least, you can increase muscle growth. Eating protein during your workout meal can help slowly release amino acids into your blood stream, which can promote protein synthesis. If you are breaking down muscle and eating enough calories, muscle growth can be improved. While there are benefits of a pre-workout meal, if you are on a fat loss program, you must budget in the calories of your meal.
DECEMBER 2017 / TO THE CORE
35
MEALS HEALTH
THE
BASICS Fueling your body with the right nutrients prior to exercise will give you the energy and strength you need to perform better. CARBS Your muscles use the glucose from carbs for fuel. For short- and high-intensity exercise, your muscle and liver stores of glycogen are your muscles' main source of energy. But for longer exercises, the degree to which carbs are used depends on several factors. These include the intensity, type of training and your overall diet. Your muscles' glycogen stores are limited. As these stores become depleted, your output and intensity diminish. Studies have consistently shown the ability of carbs to increase glycogen stores and utilization while boosting carb oxidation during exercise. Carb loading, which involves consuming a high-carb diet for 1–7 days, is a method to maximize glycogen stores. PROTEIN Many studies have documented the potential of pre-workout protein consumption to improve athletic performance. Consuming protein alone or with carbs prior to exercise has been shown to increase muscle protein synthesis. One study showed a positive anabolic response after the ingestion of 20 grams of whey protein before exercise. Other benefit is the muscle growth. FAT While glycogen is used for short- and highintensity bouts of exercise, fat becomes the source of fuel for longer and moderate-tolow-intensity exercise. Some studies have investigated the effects of fat intake on athletic performance. However, these studies looked at high-fat diets over a long period of time, rather than prior to exercise. For example, a study showed how four weeks of a diet consisting of 40% fat increased endurance running times in healthy and trained runners.
36
TO THE CORE / DECEMBER 2017
Carbs help maximize glycogen stores for high-intensity exercise, while fat helps fuel your body for longer, less intense workouts. Protein improves muscle protein synthesis and helps with recovery. TIMING IS KEY The "Nutrient timing" is a planned alteration of macronutrient intake in order to promote health, workout performance, and get/stay lean. Nutrient timing strategies are based on how the body handles different types of food at different times. One of the most important nutrient timing principles is that it’s best to eat most non-fruit and veggie carbohydrates during and after exercise. When you exercise regularly, the body is primed for fat gain or fat loss just as it’s primed for muscle gain or muscle loss during specific times of the day. The wrong foods at the wrong times sabotage your efforts in the gym. The right foods at the right times enhance those big efforts. Then, once we account for energy balance, nutrient intake can up-regulate metabolism, shift hormonal profile, and can also alter body composition, which is beneficial. Manipulating nutrient intake can also help someone take advantage of certain anabolic hormones, namely insulin. Insulin regulates nutrient entry into muscle cells. If insulin is seldom elevated, the muscle growth related benefits won’t occur. Regardless of goals and activity, protein and fat intake stay fairly constant. Make sure, as per PN habits, that you consume an appropriately size portion of lean protein and good fats with every meal. The macronutrient we manipulate most commonly in nutrient timing is carbohydrate. If you plan a higher carbohydrate intake at times when your body is better equipped to handle it, insulin will be under your control, and the body will function better. Those interested in gaining muscle need a calorie surplus. However, just grossly overconsuming calories regularly will probably result in fat gain. Nutrient timing helps prioritize muscle gain over fat gain during a muscle gaining phase. Plan meals in
accordance with your weekly schedule and create a temporary food surplus. To maximize the results of your training, try eating a complete meal containing carbs, protein and fat 2–3 hours before you exercise. However, in some cases you may not be able to get in a full meal 2-3 hours before working out. In that case, then you can still eat a decent pre-workout meal. Just keep in mind that the sooner you eat before your workout, the smaller and simpler the meal should be. If you eat 45–60 minutes prior to your workout, choose foods that are simple to digest and contain mainly carbs and some protein. This will help prevent any stomach discomfort during exercise. The metabolic up-regulation doesn’t always scale directly with food intake and too much of any nutrient, regardless of timing, can result in body fat gains. Using nutrient timing while still eating too much food will result in fat gain. If you’re new to healthy eating, don’t worry about timing for now. Start by improving the overall quality of your food and incorporating the basic PN habits into your life. Once you build a foundation of nutritious eating, then consider adding the nutrient timing habit. If you are lean and simply want to maintain your existing body composition, consuming more carbohydrates throughout the day will likely be fine. If you want to lose body fat, first control overall food intake, then aim to consume a majority of carb dense foods during and after exercise sessions (for about 3 hours after). Outside of the 3 hour window consume primarily protein and fat, while consuming fewer carb dense foods (25% of less of meal made up of carb dense foods). If you want to gain muscle, the nutrient timing principles are similar, simply add more calories overall.
IT'S RECOMMENDED TO CONSUME A FULL MEAL 2-3 HOURS BEFORE YOUR WORKOUT. FOR MEALS EATEN SOONER BEFORE YOUR WORKOUT, CHOOSE SIMPLER CARBS AND SOME OTHER PROTEIN.
DECEMBER 2017 / TO THE CORE
37
MEALS HEALTH
IF YOUR WORKOUT STARTS
IN 3-4 HRS hen exercising is important to eat well, and when your workout starts in more than three hours, you can eat a decent amount of carbs, proteins and fats. Here are some examples of meals recommended. •Sandwich on whole grain bread, lean protein and side salad. •Egg omelet and whole grain toast topped with avocado spread and a cup of fruit. •Lean protein, salad with eggs and brown rice. •Whole grain toast topped with avocado, sunflower seeds, and a little bit of cheese.
Potassium is an important mineral that most people don't get enough of. Avocados are very high in potassium, which should support healthy blood pressure levels.
38
TO THE CORE / DECEMBER 2017
HEALTH
MEALS
Whole eggs are among the most nutritious foods on the planet, containing a little bit of almost every nutrient we need. Omega-3 enriched and/or pastured eggs are even healthier.
DECEMBER 2017 / TO THE CORE
39
MEALS HEALTH
40
TO THE CORE / DECEMBER 2017
HEALTH
MEALS
WHOLE GRAIN TOAST TOPPED WITH AVOCADO, SUNFLOWER SEEDS, AND CHEESE For best results, experiment with different timings and compositions of your pre-workout meal.
DECEMBER 2017 / TO THE CORE
41
MEALS HEALTH
42
TO THE CORE / DECEMBER 2017
HEALTH
MEALS
SANDWICH ON WHOLE GRAIN BREAD AND SOME EGGS ON TOP Find healthy ways to add flavor without a lot of fat. Choose low-fat condiments like low-fat mayo or salad dressing, mustard, hummus, or even a slice or two of avocado to add moisture to your sandwich. Keep in mind that you don't need to eat many preworkout meals at different times. You just need to choose one.
DECEMBER 2017 / TO THE CORE
43
MEALS HEALTH
IF YOUR WORKOUT STARTS
IN 2 HRS ome people do have a hard time exercising without eating first, especially if it’s been a long time since their last meal or snack. If you are hungry before working out or you are about to have breakfast two hours before, then it will have to be lighter. Some examples of meals are: •Protein smoothie made with milk, protein powder, banana and mixed berries. •A bowl of oatmeal topped with some berries, sliced almonds and if you want, you can also add banana. •Whole-grain cereal and milk
Berries contain fiber, which may help decrease appetite, increase feelings of fullness and reduce the number of calories your body absorbs from mixed meals.
44
TO THE CORE / DECEMBER 2017
HEALTH
MEALS
Berries are loaded with antioxidants. These chemicals, which include vitamins A, C and E, protect cells from damage and possibly from disease.
DECEMBER 2017 / TO THE CORE
45
MEALS HEALTH
SMOOTHIE BOWL OF KIWI AND A LITTLE BIT OF SPINACH The fruit is rich in a wide range of vitamins and minerals. One kiwi contains over 200 percent of the daily recommended amount. Acting as a natural immune booster, vitamin C helps to prevent disease by fighting free radicals. If you mix it with spinach, which if high in vitamin C and A, it will be great for your body.
46
TO THE CORE / DECEMBER 2017
HEALTH
MEALS
DECEMBER 2017 / TO THE CORE
47
MEALS HEALTH
BOWL MIX OF FRUITS The nutrients in fruit are vital for health and maintenance of your body. The potassium in fruit can reduce your risk of heart disease and stroke. Potassium may also reduce the risk of developing kidney stones and help to decrease bone loss as you age. Women of childbearing age who may become pregnant and those in the first trimester of pregnancy need adequate folate.
48
TO THE CORE / DECEMBER 2017
HEALTH
MEALS
A CUP OF LIGHT FOOD
DECEMBER 2017 / TO THE CORE
49
MEALS HEALTH
SUPPLEMENTS
ARE GREAT The use of supplements is common in sports. These products may enhance performance, improve strength, increase lean body mass and reduce fatigue. Here are some of the best preworkout supplements. CREATINE Creatine really works. Weight lifters know this, professors know this. Creatine is probably the most commonly used sports supplement on the fitness world. It has been shown to increase muscle mass, muscle fiber size, muscle strength and power, all while delaying fatigue. Even though it's beneficial to take creatine before a workout, it seems to be even more effective when taken after a workout, which is highly recommended. Taking 2-5 grams of creatine monohydrate per day is effective. 50
TO THE CORE / DECEMBER 2017
KEEP IN MIND
Creatine, caffeine, BCAAs and beta-alanine are often recommended before every workout. Multiingredient pre-workout supplements combine different ingredients.
CAFFEINE Among many other benefits, caffeine has been shown to improve performance, increase strength and power, help reduce feelings of fatigue and stimulate fat burning. Caffeine can be consumed in coffee, tea and energy drinks, but it can also be found in pre-workout supplements and pills. It doesn't matter how you consume it, as its effects on performance are usually the same. Caffeine's peak effects are seen 90 minutes after consumption. However, it has been shown to be effective even when ingested 15–60 minutes prior to exercise. BRANCHED-CHAIN AMINO ACIDS BCAAs refer to the essential amino acids valine, leucine and isoleucine. Studies have shown that taking BCAAs before workouts helps decrease muscle damage and increase muscle protein synthesis. A dose of 5 grams or more, at least an hour prior to exercise, has been shown to be effective. For people with low protein intake, it supplementation can promote muscle synthesis.
HEALTH
MEALS
More than
170 MILLION
Americans take dietary supplements
BETA-ALANINE Beta-alanine is an amino acid that increases your muscle stores of carnosine. It has been shown to be most effective for shortand high-intensity exercises. It does this by increasing exercise capacity and muscle endurance, all while reducing fatigue. The recommended dose is 2–5 grams daily. However, you should consume at least 0.5 grams prior to your workout. Beta-alanine is the building block of carnosine, a molecule that helps buffer acid in muscles, increasing physical performance in the first 60–240-second range. MULTI-INGREDIENT PRE-WORKOUT SUPPLEMENTS Some people prefer products that contain a blend of the supplements mentioned above. The combination of these ingredients may have synergistic effects and improve performance significantly. Caffeine, creatine, beta-alanine, branched-chain amino acids, arginine and B vitamins are among the most commonly used ingredients in these products. These pre-workout supplements have been shown to increase work output, strength, endurance, anaerobic power, reaction time, focus and alertness. The particular dose depends on the product, but it's generally recommended to take them about 30–45 minutes before exercise. DECEMBER 2017 / TO THE CORE
51
MOTIVATION QUOTE
HUSTLE FOR THAT
MUSCLE
52
TO THE CORE / DECEMBER 2017
DECEMBER 2017 / TO THE CORE
53
54
TO THE CORE / DECEMBER 2017