STRONG FITNESS MAGAZINE
TRAINING
GUIDE SPRING
TONE MUSCLE & SCORCH WINTER WEIGHT
TRAINING
Make friends with carbs
SUPERCHARGE
YOUR LEG DAY KNOCK OUT 20-MINUTE
CARDIO
STRONG FITNESS MAG
TRAINING GUIDE
SPRING 2014
$3.99
editor’s note
TEAM EFFORT If you’re like me, you prefer to go solo in the gym. No matter what else is going on in your life, once the headphones go in and you grab the weights, that hour is yours to own. But now and then, when you really want to test your limits—maybe add a little weight to the bar or squeeze out a few more reps—having a training partner can help you blow past your boundaries and achieve new personal bests. We applied this same line of thinking when it came to this issue of our Training Guide. In order to raise the bar slightly higher and deliver even more science-backed, effective training techniques, we were going to have to call upon some of our strongest resources. And so, we enlisted regular contributor Amanda Kotel—a personal trainer with a specialization in athletic therapy, a degree in exercise science, and an insatiable appetite for knowledge surrounding biomechanics and strength building—and deemed her the official Fitness Consultant for this issue. Amanda lent her expertise to almost every aspect of the following pages, from programming workouts to demonstrating them (that’s her in the foam rolling routine on page 27).
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STRONGFITNESSMAG.COM | Spring 2014
Me with our Fitness Consultant Amanda Kotel, channeling our inner rock n’ roll goddesses. Thanks to her obsession with the field of health and fitness, as well as that of the other gurus featured on our Contributors list, I believe we have hit a new personal best with our biggest and best Training Guide yet, just in time for spring. After all, this is the season for renewal, and what better time to clean out old routines and step up your game?
We know you’re the type of trainer for whom just showing up, repping out the same old routines and calling it a day just doesn’t cut it. We can relate, because we too aren’t satisfied unless we’re always learning, growing, evolving. Like you, we’re constantly striving to take what we’ve already built and create something even better. Here, with this all-encompassing
Guide to becoming your fittest self, I think we’ve achieved it. Welcome to Spring Training. Stay STRONG,
Kirstyn Brown Editor-in-Chief
masthead
COVER ATHLETE SHANNON PRASARN TAKING FIVE
FOUNDER & PRESIDENT Paul Buceta
EDITOR-IN-CHIEF Kirstyn Brown
PUBLISHER Kevin Detto
CREATIVE DIRECTOR Erin Lutz DEPUTY EDITOR Sandy Braz
SENIOR DESIGNER
PAUL BUCETA ON SET
Jacqueline Hornyak THE EIC & PUBLISHER, KEVIN, HARD AT WORK
DESIGNER Andreia Pereira
COPY EDITOR Chelsea Clarke
FITNESS CONSULTANT Amanda Kotel, BSc, CPT
VIDEOGRAPHER Sarah Scotford
CHIEF FINANCIAL OFFICER Kim Gunther
ADVERTISING SALES Kevin Detto kdetto@strongfitnessmag.com 416-804-3616 THE TEAM ON SET WITH COVER ATHLETE, SHANNON PRASARN
LEGAL COUNSEL Scot Patriquin Brauti Thorning Zibarras LLP
CONTRIBUTORS Lori Fabrizio, Jessie Hilgenberg, James Ho, Laura Kobar, Amanda Kotel, Dave Laus, Nichelle Laus, Valeria Nova SPECIAL THANKS City Athletic Club Las Vegas, Metro FitnessHilliard, Toronto Athletic Club, Wynn Fitness, Xtreme Couture Gym, Ignite Fitness DISTRIBUTION Disticor Magazine Distribution Services Office 905-619-6565 ON SET SHOOTING “ELECTRIC CIRCUIT” TIFFANY LEE GASTON GOOFS AROUND BEHIND THE SCENES
Always consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider. If you experience any symptoms of weakness, unsteadiness, light-headedness or dizziness, chest pain or pressure, nausea, or shortness of breath. Mild soreness after exercise may be experienced after beginning a new exercise. Contact your physician if the soreness does not improve after 2-3 days.
Spring 2014 | STRONGFITNESSMAG.COM
2
FEATURES SPRING 2014
TRAINING CARDIO DAY UPGRADE | 9
A high intensity bike-meetsbodyweight workout that will make your head spin.
TIME TO CRANK IT UP | 11
Say “see ya” to rest periods. Turn your ordinary leg day into a calorie-killing sweat session with active rest.
ELECTRIC CIRCUIT | 17
Want a major fat meltdown in time for summer? Supercharge your metabolism with this challenging circuit routine.
UPPER BODY BLAST
| 23
Sculpt your upper body into a work of art with this superset routine for your chest and triceps.
THIS IS HOW WE ROLL | 27
Foam rolling is all the rage these days, and with good reason. Cool down in style while lengthening and massaging tired, tight muscles.
NUTRITION MAKING THE CARB CONNECTION | 15
What’s the deal with hating carbs? Find out how to make this macronutrient one of your best training buddies.
BUST OUT OF YOUR COMFORT ZONE. IT'S TIME YOU GAVE YOUR FITNESS REGIME A SPRING CLEANING.
in every issue EDITOR’S NOTE
ON THE COVER COVER MODEL SHANNON PRASARN PHOTOGRAPHY PAUL BUCETA
3
| 1
TRAINER TALK
The Editor-in-Chief talks about teaming up with a fitness powerhouse to make this our best Training Guide yet.
CONTRIBUTORS
| 4
Meet the masterminds behind each word and workout.
| 5
MAKEUP & HAIR VALERIA NOVA
PURE ADRENALINE
SHOT AT XTREME COUTURE, TORONTO
Moments of strength to get you all fired up.
STRONGFITNESSMAG.COM | Spring 2014
| 8
Our resident training genius, Jessie Hilgenberg, shows you the best ways to make gains in the gym. Plus: Her progressive training plan for buffer biceps.
INJURY REPORT
| 34
The doctor is in. Sports chiropractor James Ho sheds light on chronic knee pain and why you don’t have to give up the squat.
contributors DAVE LAUS, PHOTOGRAPHER
“Upper Body Blast”, pg 23 Photographer Dave Laus shot this workout with just the right amount of grit. This fitness photog has only been on the scene for about a year but he’s quickly becoming one of the top shooters in our books.
LAURA KOBAR, MS, ACSM
“Making the Carb Connection”, pg 15 This Arizona-based health and nutrition expert has a Master of Science in Exercise Endocrinology and Sport Psychology, as well as almost three decades of specializing in nutrition and strength coaching.
NICHELLE LAUS, FITNESS EXPERT & KICKBOXING INSTRUCTOR
“Upper Body Blast”, pg 23
JESSIE PHOTO PAUL BUCETA DAVE PHOTO LORI FABRIZIO NICHELLE PHOTO DAVE LAUS LAURA PHOTO J W ATHERSON DR. HO PHOTO ANDREW BADDER
This mother of four young boys uses fitness as her outlet to inspire other women and mothers to live healthy lives. She is a figure and bikini competitor, motivational speaker, kickboxing instructor and fitness model.
JESSIE HILGENBERG,
Competition Coach & STRONGCAMP Director From the moment we met this fitness dynamo with the infectious smile and jaw-dropping physique, we knew we made a great team. As the director and head trainer behind our STRONGCAMPS, Jessie has become famous among campers for her body-busting workouts, extensive knowledge of nutrition, and most of all, her kindhearted spirit. She is a renowned fitness personality, adored by literally thousands of fans worldwide, as well as a bodybuilding. com and NLA for Her team athlete with a passion for health and fitness that is unmatched.
FATIMA LEITE KUSCH, COACH, CPT
“Electric Circuit”, pg 17 As a certified sports nutrition advisor and personal trainer, it’s no wonder Fatima is an award-winning competition prep coach and Pro Fitness Model competitor. She’s also the founder of Team Blessed Bodies, a community of women who train, model and compete together.
JAMES HO, DC, BHSC
“Injury Report”, pg 34 A member of STRONG Fitness Magazine’s Advisory Board, James is our go-to expert when it comes to sports medicine and chiropractic concerns. He is a chiropractor at the Athlete’s Care Sports Medicine Centers in Toronto and has consulted athletes at the pro level from the NHL to UFC, as well as recreational athletes and Olympians.
Spring 2014 | STRONGFITNESSMAG.COM
4
COURAGE
DOESN'T MEAN
YOU DON'T GET AFRAID.
COURAGE MEANS
YOU DON'T LET
FEAR STOP YOU. -BETHANY HAMILTON
pure
IFBB PRO JESSIE HILGENBERG
KILLER
WORKOUTS
INFORMATIVE SEMINARS
MOTIVATION
MEET & GREETS
STRONG ON WITH HEAD TRAINER AND IFBB PRO JESSIE HILGENBERG & STRONG FITNESS MAGAZINE
STRONGCAMP TORONTO, CANADA JUNE 13-15, 2014 VANCOUVER, CANADA JUNE 20-22, 2014
+
To reserve your spot e-mail:
[email protected]
TH ENTIRE EXPERIENCE WILL BE THE PH PHOTOGRAPHED BY PAUL BUCETA
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STRONGFITNESSMAG.COM | Spring 2014
TRAINER TALK
WORK IN PROGRESS
With the right game plan, you’ll never hit another plateau.
MODEL JESSIE HILGENBERG PHOTO BY PAUL BUCETA SHOT AT CITY ATHLETIC CLUB, LAS VEGAS
BY JESSIE HILGENBERG, IFBB FIGURE PRO
IF YOU’RE NOT MOVING FORWARD, you’ll never get where you’re trying to go. Fitness is no exception to this rule, especially when it comes to making muscle gains in the gym. If you want to see improvements to your performance and physique and avoid hitting that dreaded plateau, you have to gradually increase your workload and intensity, a concept known as “progression.” Progression can be an overwhelming concept to apply to your training, as there are so many factors involved. To successfully progress you can manipulate intensity, sets, reps, weight and possibly the most underrated, rest periods. But I’ll get to that later. First, progression should be gradual and systematic. If you try to progress too quickly, you run the risk of injury. This, as well as not allowing your body adequate rest and recovery between workouts, is a sure fire way to halt your results or overtrain. Secondly, there are two common mistakes I see occurring in the gym that can put a stop to progression. The first is too much active rest. Don’t get me wrong, there is absolutely a time and place for a workout that fills rest periods with fat-torching intervals of jump rope, pop squats or push-ups. But in the case of making muscle gains, you can have too much of a good thing. Another common mistake is the opposite: over resting between sets. When you rest too long, not only do you lose momentum, but you also run the risk of losing strength. A good rule of thumb is to rest long enough to recover from the last set, but not so long that the “pump” and heat within your muscles are completely lost. (For tips on making the most of rest periods, see “The Best of the Rest.”) Aside from rest periods, you can encourage progression by upping the sets, reps and weight over time. Of course, at some point, you’ll no longer be able to increase weight, which is why you must incorporate more than one version of progression. Here is a simple, six-week progressive workout for bicep curls. Give it a try and remember to keep notes. Then you can apply these strategies to your other workouts. BICEP CURLS
WEIGHT
SETS
REPS
REST
WEEK 1
12 lbs
3
10
60 sec
WEEK 2
12 lbs
3
15
60 sec
WEEK 3
15 lbs
3
12
60 sec
WEEK 4
15 lbs
3
15
45 sec
WEEK 5
20 lbs
4
10
45 sec
WEEK 6
20 lbs
4
12
30 sec Keep lifting,
THE BEST OF THE REST
Hit a plateau? Start tracking your rest periods! Time your rest periods and make notes in a training journal. If they vary, follow these guidelines for making them consistent. ~BcPacfXcWPf^aZ^dcfWTaTh^daTbc! "\X]dcTbQTcfTT] R^\_^d]STgTaRXbTbTcbb`dPcbSTPS[XUcb_d[[ d_bTcR P]S% ( bTR^]SbQTcfTT]R^\_^d]STgTaRXbTbQXRT_ Rda[b[PcTaP[aPXbTbWP\bcaX]VRda[b ~CWT]TgccX\Th^dWXccWTbP\T\dbR[TVa^d_P]STgTaRXbTb ZTT_cWTfTXVWcbTcbP]SaT_bcWTbP\TQdcSTRaTPbTP[[ aTbc_TaX^SbQh" bTR^]Sb ~:TT_STcPX[TS]^cTbPQ^dch^dabcaT]VcWP]SX]cT]bXch H^d{[[QTbda_aXbTS
WANT TO REGISTER FOR A STRONGCAMP! WORK OUT VISIT STRONG-CAMP.COM FOR A WITH JESSIE? LOCATION AND DATE NEAR YOU. Spring 2014 | STRONGFITNESSMAG.COM
8
TRAINING
CARDIO DAY
UPGRADE
Steady state cardio is dead. If you want a science-proven, guaranteed way to torch fat fast, then it’s time to up the intensity.
just plain hate them. But if you want to keep your ticker in top shape and maintain an awesome body composition, then you can’t quit them. Here’s the good news: cardio doesn’t have to be an hour-long necessary evil. Continuous (and monotonous) aerobic cardio is so five years
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STRONGFITNESSMAG.COM | Spring 2014
ago! When it comes to scorching fat and calories, high intensity intervals are where it’s at. Make sweat-inducing cardio routines like this one part of your weekly regiment and you’ll burn more fat, maintain more muscle, and spend a fraction of the time in the gym. And who knows, you may even start looking forward to cardio days.
MODEL ANA DELIA DE ITURRONDO
CARDIO DAYS: YOU EITHER LOVE TO HATE THEM, or, you
HAIR & MAKEUP VALERIA NOVA
WRITTEN BY AMANDA KOTEL, B.SC EXERCISE SCIENCE, KINESIOLOGIST AND PERSONAL TRAINER PHOTOGRAPHY BY PAUL BUCETA
Fat-Burning Facts
Interval training—in this case, Tabata-style—has earned a rep for being the king of cardio, thanks to its unparalleled fat-torching potential and ability to preserve hard-earned muscle tissue. It’s also extremely effective for improving your aerobic and anaerobic capacity, meaning you’ll be able to workout harder, longer. Add that to the fact that this method of training elevates your metabolism for up to 48 hours? Well that’s just the peanut butter on your rice cake. If you’re still struggling to believe that 20 minutes of high intensity training can provide more benefits than your old 45 minute session, consider this: which athlete statistically has lower body fat: the sprinter or the marathoner? Yep. It’s the sprinter. That’s because interval training provides a tremendous boost of human growth hormone (hGH), otherwise known as your body’s natural fat burner. And unlike steady state cardio, high intensity intervals tap into both the anaerobic and aerobic energy pathways by stimulating both slow twitch and fast twitch muscle fibers (see “Which Twich is Which?” for more explanation). What’s more,
WHICH TWITCH IS WHICH?
In order to see changes in your physique and improve your performance, you need to tap into the different muscle fiber types within your body, which is why it is important to switch up your routine and sweat it out with intensity. Here are two basic types of muscle fibers: Slow Twitch: These muscle fibers are “aerobic,” which means they require oxygen to contract. These are your endurance muscles, as they fire slowly and take longer to fatigue (think marathon training). Fast Twitch: These muscle fibers are “anaerobic,” and do not require oxygen to contract. These are the muscles at work during explosive bursts of effort, and they fatigue more quickly (think weight lifting or sprint drills).
the post-exercise oxygen demand required to repair damaged muscle tissue uses more energy for anabolic protein synthesis, which equates to increased muscle mass. If you need proof, just check out a sprinter’s quads and they’ll make you a believer.
Take it for a Spin
Dust off a spin bike and try out this high intensity, Tabata-style interval circuit: How to: Warm up before you begin with some light cycling (do not skip this step!). Set an interval timer for 20 seconds of work, followed by 10 seconds of rest. Attack the work period as hard as you possibly can for 20 seconds, then back off and rest for 10. Go through the workout then repeat for up to 20 minutes total.
If you think 20 seconds doesn’t seem like much, don’t be fooled. You’ll soon be thankful for those 10 speedy seconds of mercy. If by the end you don’t feel like you had a killer workout, up the intensity next time (See “Give HIIT Your All”). Incorporate this style of training approximately twice per week and transform your body into a fat-burning machine.
Before you begin:
Have plenty of water handy, you’re about to work up a sweat!
GIVE HIIT YOUR ALL
SO, HOW DO YOU KNOW YOU’RE GIVING IT ENOUGH INTENSITY TO REAP THE REWARDS? ASK YOUR HEART RATE. INTENSITY CAN BE DESCRIBED AS THE PERCENTAGE OF YOUR MAXIMAL HEART RATE, NOT THE INTENSITY OF THE EFFORT. TO FIGURE THIS OUT ACCURATELY, YOU MIGHT WANT TO PICK UP A HEART RATE MONITOR. IDEALLY 90-95% OF YOUR MAXIMUM HEART RATE WILL TAKE YOU TO THE PROPER TRAINING INTENSITY. OTHERWISE, BE HONEST WITH YOURSELF: ARE YOU GIVING IT YOUR ALL OR PHONING IT IN?
THE WORKOUT
Note: Make sure there is light-to moderate resistance on the bike. You are aiming for a cadence of at least 100 revolutions per minute.
WORK DESCRIPTION DURATION Warm-Up: Light cycling 5 min Sprint 20 sec Rest 10 sec Pop Squats 20 sec Rest 10 sec Sprint 20 sec Rest 10 sec Sprint 20 sec Rest 10 sec Push-Up 20 sec Rest 10 sec Repeat for up to 20 minutes Cool Down: Slow your pace and continue pedaling for 5-7 minutes, or until your heart rate is below 120 beats per minute.
Spring 2014 | STRONGFITNESSMAG.COM
10
TRAINING
Revamping your leg day requires plenty of resistance and constant movement. The rest is history.
CRANK IT UP ROUTINE BY AMANDA KOTEL, B.SC EXERCISE SCIENCE, KINESIOLOGIST AND PERSONAL TRAINER PHOTOGRAPHY BY PAUL BUCETA
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STRONGFITNESSMAG.COM | Spring 2014
MODEL SHANNON PRASARN MAKEUP & HAIR VALERIA NOVA SHOT AT XTREME COUTURE, TORONTO
Time to
YOU DON’T HAVE TO ABANDON YOUR FAVORITE EXERCISES TO KICK YOUR LOWER BODY TRAINING INTO HIGH GEAR. You can turn an ordinary leg day into a turbocharged sweat session just by adding supersets and ditching the rest—the rest period, that is. Sorry, but if you want to scorch fat and sculpt amazing muscle at the same time, than say goodbye to those minutes between sets you spend snapping gym selfies. In this lethal leg and glutes routine, there ain’t no rest for the wicked.
ACTIVE REST IS THE BEST You can fire up any weighttraining program by adding a conditioning component between sets (think jump squats, burpees and other self-inflicted acts of torture). In this workout, you will be following each grueling superset with a high intensity exercise. Why? For starters, you’ll be getting more bang for your buck by knocking out a cardio workout while simultaneously hitting your legs and butt from every angle. You’ll also jumpstart metabolism and keep it revving for hours after.
The Workout Move through the supersets, performing all rounds of each before moving to the next. Perform 8-12 reps of each exercise in the superset—without rest— then finish it off with the “cardio booster.” Here you can take a quick breather before going back to the top and repeating the whole circuit again, but keep it minimal. Do 4 rounds of each superset.
A
SUPERSET
Barbell StiffLegged Deadlift
Barbell Squat
Cable Glute Kickback
Dumbbell Reverse Lunge
Leg Extension
Dumbell Step Up
SUPERSET
Burpee x 12
TIP:
B
SUPERSET
C
cardioBOOSTERS Jump Squat
Jumping Lunge
x 20
x 20
Since this is a lower body-specific workout, focus on generating the power for each exercise from your glutes. Go for pretty heavy weights, and use slow and controlled movements.
Spring 2014 | STRONGFITNESSMAG.COM
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A
superset
1. BARBELL STIFFLEGGED DEADLIFT
Set Up: Stand tall holding a loaded barbell with an overhand grip. Place your feet hip-width apart and straighten your knees, but do not lock them out.
Action: Keeping your legs straight, push your hips back to lower the barbell towards the ground. Go only as low as you can while maintaining a straight spine. Hold briefly at the bottom then squeeze your glutes and extend through the hips to return to the starting position.
1. a
2. DUMBBELL REVERSE LUNGE Set Up: Stand with feet hip-width apart holding a dumbbell in each hand at your sides. Action: Take a large step backwards and bend your knees to lower into a deep lunge. Extend your legs and push off your back foot to bring it back to meet the other in the starting position. 1.
1. b
2.
B
superset
1. BARBELL SQUAT
Set Up: Place a loaded barbell across your shoulders (on your upper traps, not resting on your neck) and stand with feet hip-width apart. Action: Bend your knees and hinge at the hips,
pushing your glutes back, then down. Lower as far as you can while keeping a neutral spine (not rounded). Pause at the bottom, then press through your heels, squeezing your glutes, and extend your legs to return to standing.
2. LEG EXTENSION (NOT PICTURED) Set Up: Adjust a leg extension machine so that
your back is fully supported by the pad, thighs are flush with the seat, and the footpad is resting on your lower shins, just above your ankles.
Action: Grasp the handles and extend your legs, squeezing your quads to raise the weight. Do not hyperextend. Hold at the top of the movement then slowly lower back down.
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STRONGFITNESSMAG.COM | Spring 2014
C
superset
1. CABLE GLUTE KICKBACK Set Up: Place one foot in an ankle cuff attached to a low pulley on a cable apparatus. Stand facing the weight stack from about two feet away and lean forward, grasping the steel frame for support. Action: Keeping your abs tight, contract your glutes and slowly lift your leg straight out behind you, as high as you comfortably can. Do not over arch your back at the top of the movement. Slowly lower back down. Repeat for all reps, then switch legs. TIP: Squeeze your glutes at the top of the movement in order to achieve a peak contraction.
2. DUMBBELL STEP UP Set Up: Holding a dumbbell in each hand, stand facing the side of a bench or a box. Stand back far enough so you have room to safely step up onto it.
Action: Lift your right foot and press it
into the bench to come up to standing, keeping your back straight (not rounded) and contracting your glutes. Lower back down, leading with the left foot, then following with the right. Repeat all reps on the right foot, then switch sides.
2.
1.
cardio BOOSTERS JUMP SQUAT Action: Standing with feet hip-width apart, place
your hands together in front of you or behind your head. Lower into a deep squat, then squeeze your glutes and explode straight upwards. Land directly into a squat and repeat for all reps.
JUMPING LUNGE
BURPEE
Action: Assume a lunge position by stepping one foot forward and bending both knees to lower towards the ground. Extend both legs and explode straight up, switching legs in the air so the opposite foot is forward. Land directly into a lunge on the other side. That’s one rep.
Action: From standing, drop into a squat with hands on the floor and immediately jump both feet back so you are in a high plank position. Perform a single push-up. Hop your feet towards your hands, back into a low squat, then jump straight into the air. That’s one rep.
Spring 2014 | STRONGFITNESSMAG.COM
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Making the
CARB CONNEC CONNE NNEC NNE CTION TIO WRITTEN BY KIRSTYN BROWN, EDITOR IN CHIEF, WITH FILES FROM LAURA KOBAR, MS, ACSM PHOTOGRAPHY BY PAUL BUCETA
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STRONGFITNESSMAG.COM | Spring 2014
THE HYPE AROUND HIGH-PROTEIN DIETS HAS TURNED US INTO CARBOPHOBES, BUT SNUBBING THIS MACRONUTRIENT CAN ACTUALLY DO MORE HARM THAN GOOD. IF WE’VE LEARNED ANYTHING from the low-fat fad, the cabbage-soup craze or the grapefruit diet, it’s that banishing an entire food group from our meal plan doesn’t do a body good. As it turns out, depriving our bodies of necessary nutrients causes all kinds of byproducts (hello fatigue, brain fog, binging, and weight gain) except the one we’re after: a hot and healthy bod. So if we’re so wise to the nutrition game now, why has it become cool to hate carbs? These days, carbohydrates are often at the center of debates between nutritionists and bodybuilders alike, with opinions on how much, how often and acceptable sources being the hottest topics to dispute. But there’s one fact that isn’t up for debate: you need carbs. And here’s why. Carbohydrates are a macronutrient (“nutrient,” meaning the stuff you need for cell and metabolism function, and “macro” meaning you need a lot of it) along with fat and protein. Everyone, even sedentary couch potatoes, need carbs for optimal brain and nervous
system function. As for a high-intensity athlete (that’s you), carbs are an all-natural performance enhancer. These misunderstood macros could actually be the x-factor that elevates your training and scores you faster results. But first, you have to learn to use them to your advantage.
TIMING IS EVERYTHING The concept of nutrient timing refers to using the body’s responses to food for optimal performance—basically, using the appropriate nutrients to attain certain goals. Knowing exactly what to eat before, during and after training enables athletes to perform and recover to the best of their ability. There are three times in a day for optimal carb consumption. The first two directly affect your work in the gym, and that’s the pre workout/workout and post workout periods. The third is the remaining hours of the day, when cells are growing and repairing. Approach each time period with the right amount and type of carbs and you’ll boost your potential to hit your goals. Here’s how:
A report published in the Journal of the International Society of Sports Nutrition, concluded that WORKOUTS LASTING ONE HOUR HAVE A 90-MINUTE WINDOW IN WHICH TO EAT A POST-WORKOUT MEAL. However, athletes who engage in competition for three to four hours would need to replenish muscle glycogen more immediately.
PRE WORKOUT /WORKOUT:
CARB CHOICE:
Muscle glycogen is the stored form of carbohydrate, which is the predominant fuel source for moderate and high intensity activities, like interval training, sprint drills and super heavy lifting. High intensity exercise reaps glycogen stores because the next fuel source used is fat; with high intensity exercise, fat becomes limited as the intensity increases, therefore as muscle glycogen depletes, so does the ability to complete the workout at higher intensities.
Drinking a shake with a bit of quality protein and about 20-30g of carbohydrates (a serving of fruit, a splash of maple syrup, even some oats) an hour before a workout, followed by a glass of water, will ensure you’re properly hydrated and stocked up on glycogen to deliver a killer performance.
POST WORKOUT:
CARB CHOICE:
The post workout meal is considered to be the most critical period for timed meals, specifically for muscle building (hypertrophy). Resistance training triggers a spike in insulin response that research suggests can last not just hours, but an entire day, depending on the intensity of the workout. So your window of opportunity to replenish nutrients is anywhere from 30 minutes to about two hours post workout.
Combine 30-40g of carbs with at least 15g of lean protein. This is an ideal time to take in those dense carbohydrates to help drive amino acids to your muscles and replenish glycogen stores. Go for quinoa, amaranth, oatmeal, or potatoes, as well as foods that are not as high in fiber as other sources, like vegetables and fruit.
THE REST OF THE DAY: Your best option for carbs throughout the day is vegetables and plenty of them. They pack a punch of vitamins, antioxidants, water and fiber but come with a low-calorie price tag. When you’re not gearing up for a workout or recovering from one, eat lower-carb veggies such as leafy greens, celery, bell peppers, cucumbers and zucchini with every meal and snack if you desire. The benefit to eating vegetables throughout the day is they help control blood sugar levels and keep you feeling full with all that fiber.
Spring 2014 | STRONGFITNESSMAG.COM
16
TRAINING
C I R T C E L EIRCUIT Supercharge your metabolism with this body-rocking, high-energy routine.
MODEL TIFFANY GASTON
HAIR & MAKEUP LORI FABRIZIO
C
& OACH CH, C S U K EITE PETITOR IMA L Y FAT ODEL COMUCETA B E IN ROUTFITNESS M BY PAUL B PRO OGRAPHY PHOT
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STRONGFITNESSMAG.COM | Spring 2014
C
Why Circuit Training Rocks 1. IT INCREASES METABOLISM
IT’S APRIL, which means beach season is lurking right around the corner. Sure, the motivation of New Year’s resolutions has faded like your old jeans, and your once-killer gym routine has become just as outdated. But if you want to feel confident peeling off those layers come June, then this isn’t the time for your workouts to lose momentum. Don’t get discouraged if your progress has hit the brakes or if you’ve lost the gusto to destroy your leg day. It just means it’s time to surprise your muscles—and we’ve got the perfect way to wake them up. This fastpaced workout comprised of compound movements is guaranteed to challenge your body and incinerate fat and calories. It’s the jolt you need to jumpstart your metabolism, reboot your motivation and smash through that plateau. Welcome to spring training.
Circuit training is an awesome addition to your current lifting regimen, because it has all the ingredients for the perfect fat burning workout. Like weightlifting, circuits incorporate resistance, which builds muscle and bone density for a better body composition. All that lean muscle makes your body burn fat more efficiently by improving your resting metabolic rate. But circuit training also sends your metabolism into hyper drive in order to repair tissue and meet the oxygen demands placed on your body from the constant full-body movements, performed with tons of intensity.
2. IT BUSTS PLATEAUS
Busting your butt at the gym without seeing improvements in your strength and physique can make you want to throw in the towel, but if you’re repping it out the same way each week, a plateau is inevitable. The key is to stimulate your neuromusclar system in a different way. Circuit training will scramble up your mundane routine, keeping your body guessing, and when your body is constantly guessing, it becomes harder for it to adapt. Incorporate circuit training into your schedule for a few weeks, and you’ll discover that when you return to more traditional lifting you’ll be squatting, pressing and curling more than ever.
3. IT STRENGTHENS HEAD-TO-TOE
Circuits use compound movements, meaning you’ll be working your entire body each time you train. The object here is to include multijoint movements like squats, push-ups, and rows, to work the full body as a unit, allowing it to become more biomechanically efficient, which in turn will make you stronger, improving your workouts, and so on. The secret to achieving maximum results is all in how hard you hit it. When doing exercises with weights, you should use enough weight that you’re being challenged, but not putting yourself at risk for injury (see “Create Your Own Circuit” for more on this). Try to push through all the exercises without having to stop mid-set. After all, the pain is only temporary, but your body will keep burning up calories long after.
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THE WORKOUT
HOW TO: For this workout you will need a set of medium to heavy weight dumbbells, an open space on the floor and a bench. Cycle through each move, one after the other with minimal rest, aiming for 20 reps of each exercise. Once you’ve completed the whole circuit once, rest for 60-90 seconds, then start from the top. Repeat for up to 5 rounds.
RENEGADE ROW
Set up: Start in an upright plank position with your hands holding onto dumbbells. Keep your wrists straight, avoiding any flexion or hyperextension at the joint. Keep your feet hip-width apart or wider (a wider stance decreases difficulty). Engage your abs and glutes to help support your spine, and keep your neck long with your gaze forward. Action: Lift one dumbbell up to your torso by bending at the elbow and driving it towards the ceiling. Squeeze your lat at the top of the movement, then return the weight to the ground. Repeat on the other side. Continue alternating sides for all reps.
A.
PRISONER SQUAT
Set up: Stand with your feet hip width apart and place your palms behind your head, drawing your elbows and shoulders back. Keep them here throughout the entire movement.
Action: Hinge from
B.
your hip joint and lower down as far as you can, while maintaining a neutral spine position. Make sure your lower back doesn’t round at the bottom of the squat. Press through your heels and squeeze your glute muscles to return to standing.
ALTERNATING STEP UP Set up: Holding a dumbbell in each hand, stand facing the side of a bench. Give yourself enough room to safely step up onto it.
CREATE YOUR OWN CIRCUIT 19
1. Choose a relatively heavy weight that you can lift for 20 reps without losing form. 2. Program the order of exercises so that you agonist-antagonist muscle groups. For example: push-ups, followed by rows.
STRONGFITNESSMAG.COM | Spring 2014
3. When you complete 20 reps of the first exercise move right into the next, without rest. 4. Once completed (usually consisting of 5-10 exercises in a row), rest for roughly 60 seconds then repeat, for a total of 4-5 rounds.
Action: Place one foot flat on the bench (do not let your low back round as you lift your leg). Push through your glutes to come to standing on one leg on the bench, keeping your other leg free, but still engaged. Slowly lower down and repeat on the other side. Continue alternating sides for all reps.
PUSH-UP
Set up: Start in a high plank position with your hands under your shoulders or slightly wider (wider makes it easier). Engage your abs and maintain a long, neutral spine with your gaze forward.
Action: Bend your elbows and lower yourself
towards the floor as low as you can without touching. As you lower, think about your shoulder blades moving in towards your spine and down towards your back pockets. Return to the starting position by extending your arms and pushing up through your chest.
TIP: WHY NOT TIME HOW LONG IT TAKES YOU TO COMPLETE A ROUND? TRY TO DECREASE YOUR TIME EACH WEEK! BENCH HANGING
LEG RAISE
Set up: Lie on the bench so that your legs are hanging off the end from the glutes down, keeping your lower back and torso in contact with the bench. Keep your legs together and as straight as you can and hold onto the bench by your head for support. Action: Keeping your legs straight and your back pressed into the bench, raise your legs straight up into the air until they are perpendicular with the bench. Using control from your core, slowly lower them down as far as you can. That is one rep.
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BICYCLE CRUNCHES
Set up: Lay on your back on the floor or on a bench with your knees bent, feet on the floor, and hands behind your head to gently support your head. Action: Press your lower back into the mat and tighten your abs to lift your head, shoulders, and upper back off the floor. Simultaneously lift your legs and move your right elbow and left knee towards each other so they meet above your belly button. At the same time straighten your right leg (don’t let it touch the ground). Switch sides, and that’s one rep. Continue to move continuously, as if pedaling a bicycle.
H2 0 TIP: TAKE SIPS OF WATER BETWEEN ROUNDS TO. STAY HYDRATED
JUMPING SIDE LUNGE
A.
Set up: Begin in a side lunge position by bending your right knee, pushing your hip out and keeping your left leg straight. Bring your left hand down and touch your right foot. Action: From the lunge position, jump straight into the air, switching legs, then landing in a lunge on the left side. Bring your right arm straight down to the opposite foot. That’s one rep.
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B.
ALTERNATING ONE-ARM SNATCH
A.
Set up: Stand with feet hip-width apart with a dumbbell on its side between your feet. Bend your knees and push your butt back to get into a deep squat position.
Action: Grab the dumbbell with one palm facing you,
and quickly press up to standing, bringing the dumbbell in a straight line up your body. Once the dumbbell is near shoulder height, flip your forearm and wrist back so your palm is facing forward, then punch the dumbbell overhead. Reverse the entire movement to lower the weight back to the ground. Repeat on other side.
B.
C.
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UPPER
BODY
Blast
DOUBLE UP WITH SUPERSETS FOR A TIME-SAVING WORKOUT YOU’RE GONNA FEEL TOMORROW. WORKOUT BY NICHELLE LAUS, CERTIFIED PERSONAL TRAINER & COACH PHOTOGRAPHY BY DAVE LAUS
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MODEL BRITTANY KANNE LOCATION IGNITE FITNESS, COLUMBUS, OH
TRAINING
Hitting more than one muscle group in a workout isn’t just about cutting your gym time short (although we’ll admit it is a major bonus), it’s also about coaxing your muscles to grow at a rate that tops singling out one body part at a time. Repping out two sets of different exercises back-to-back, known as “compound” or “super” setting, is a stellar technique for surprising your muscles and ramping up results. This workout is no exception. With each superset, you’ll be alternating between a powerhouse muscle group, your chest (pectoralis minor and pectoralis major) and a complimentary one, your triceps. These two body parts make a great pair because the triceps are already being utilized when working the chest, so flipping between the two is an incredibly effective way to target and fatigue the muscles, for a balanced, sculpted upper body.
HOW TO: Perform the compound exercises as supersets, performing one set of the first exercise then immediately moving onto a set of the second exercise. Rest 60 seconds and repeat. After three sets, move on to the next superset.
THE WORKOUT
Make sure you choose weight that allows you to use proper form, but will still lead you to muscular failure by the end of your set.
SUPERSETS
BENCH PRESS & 1 BARBELL PARALLEL DIPS CHEST FLY & 2 DUMBBELL ONE-ARM SEATED TRICEPS
SETS
REPS
3
10
3
10
3
10
3
10
3
10
EXTENSION DUMBBELL CHEST 3 INCLINE PRESS & TRICEP KICKBACK CROSSOVER & CABLE 4 CABLE TRICEP EXTENSION WITH ROPE PUSHUP & CABLE OVER5 DECLINE HEAD TRICEP EXTENSION
Superset ONE
BARBELL BENCH PRESS (NOT PICTURED)
Set up: Load a free bar (or smith machine) with desired weight over a flat bench. Lie face-up on the bench with your shoulder blades back and down and back slightly arched. Grasp the bar with an over hand grip, slightly wider than shoulder-width.
Action: Lift the bar from the rack and hold it straight above your upper chest with locked arms. Slowly lower the bar straight down to the middle of your chest, pause, then slowly raise the bar back up.
PARALLEL DIPS
Set up: Grasp the parallel dip bars and jump up so your feet are off the ground and your arms are supporting you. If this is too difficult, use an assisted machine. Action: Slowly lower yourself down between the bars, keeping your gaze forward and torso as upright as possible, without leaning forward. Lower until your elbows are in line with your shoulders, then extend your arms to press your body back up.
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A
SUPERSET TWO B
Superset THREE INCLINE DUMBBELL CHEST PRESS (NOT PICTURED)
Set up: Holding dumbbells, lie back on an incline bench set to a 45-degree angle. Hold the dumbbells shoulder-width apart above your chest with arms bent, elbows by your ribcage and palms facing out.
Action: Press the dumbbells straight up, squeezing your chest muscles at the top of the movement, then slowly lower them back to the start position.
TRICEP KICKBACK
Set up: Place your right knee and right hand on a flat bench, and your left foot on the floor, left leg extended. Hold the dumbbell in your left hand and bend your elbow to 90 degrees so it is next to your ribcage.
A
DUMBBELL CHEST FLY
SEATED ONE-ARM TRICEPS EXTENSION
Set up: Grab a set of dumbbells and lie flat on a bench with arms extended, palms facing each other. Think of pulling your shoulder blades back and down and keep a slight arch in your lower back.
Set up: Sit on the end of a bench holding a dumbbell in one hand. Lift the dumbbell above your head until your arm is fully extended, palm facing out.
Action: Slowly lower the dumbbells out to your sides, keeping your arms slightly bent. Once the dumbbells are at about chest level, squeeze your chest muscles to raise the dumbbells back to the starting position.
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B
STRONGFITNESSMAG.COM | Spring 2014
Action: Squeeze your tricep and hinge at the elbow to move the dumbbell behind you until your arm is fully extended. Pause, and then lower the dumbbell back to the starting position.
A
Action: While keeping your core engaged, bend at the elbow and slowly lower the dumbbell behind your head. Pause, and then squeeze your tricep to raise the dumbbell back to the starting position. B
SUPERSET FOUR CABLE CROSSOVER Set up: Attach single-grip handles to the pulleys about two-thirds of the way up a cable apparatus and set the weight to the desired resistance. Grasp a handle in each hand and stand in the middle of the apparatus, stepping forward with one foot.
Action: Keeping your chest lifted, raise your arms out to the sides with elbows slightly bent. Squeeze your chest to bring the handles together in front of your body. Pause before returning to the start position.
CABLE TRICEPS EXTENSION WITH ROPE (NOT PICTURED)
Set up: Attach a rope to a high pulley and set the desired weight. Stand tall facing the cable, holding the ends of the rope with palms facing each other. Bend your arms and keep your elbows close to your body. Action: Squeeze your triceps and pull the rope straight down until your arms are fully extended. Pause, and slowly raise the rope to the starting position.
SUPERSET FIVE DECLINE PUSH-UP A
B
Set up: Get into high plank position with your feet on a box or bench and your palms flat on the floor. Action: Bend your arms and lower your upper body as low as you can, then extend your arms and press back up to the starting position.
CABLE OVERHEAD TRICEPS EXTENSION Set up: Attach a straight bar to a high pulley and set the desired weight. Standing facing away from the apparatus, holding the bar behind your neck with an overhand grip. Step one foot forward and lean over, so your torso is almost parallel to the ground. Action: Extend your arms and press the bar straight over your head. Pause at the top of the action, and then slowly come back to starting position.
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COOL DOWN
ROLL ARTICLE AND EXERCISES BY AMANDA KOTEL, B.SC EXERCISE SCIENCE, KINESIOLOGIST AND PERSONAL TRAINER PHOTOGRAPHY BY PAUL BUCETA
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MODEL AMANDA KOTEL
THIS IS HOW WE
FOAM ROLLING IS THE LATEST FASHION IN EASING MUSCLE PAINS AND IMPROVING FLEXIBILITY. HERE’S HOW TO GET IN ON THE ACTION. IF YOU’RE SERIOUS ABOUT YOUR TRAINING, a few minutes
of stretching here and there often isn’t enough to ease muscle tension or improve flexibility. To help with lingering post-workout soreness, and to lengthen your muscles (and have your muscles remember that length), it may be time to switch up your go-to stretches. The solution is to take post workout recovery to new levels by hitting the foam roller after you hit the iron.
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WHY IT WORKS Foam rolling improves blood flow to the working muscles and creates a local inhibitory response far more effectively than static stretching. Improving blood flow for stretching is important for a muscle to be receptive to the stretch, the same way doing a warm up set of squats preps your quads and glutes for the upcoming load.
THE PRESSURE’S ON The acute pressure the foam roller creates will give your spinal cord a message, telling it to stop sending neural impulses that contract the muscle. Think about chin-ups: after a set or two, the next day you can barely straighten your elbows, right? That’s because you sent signals to your biceps to contract so much that it temporarily shortened that muscle belly. Taking a foam roller to the area 24-48 hours post workout sends a neurological response to that muscle to give it some relief and improve muscle length.
THE WORKOUT
Before you stretch, start off by assessing your body’s flexibility and then put together a plan that can help improve your deficits. Follow these steps to get the most out of your foam rolling and stretching routine. THE PRE-ROLL CHECKLIST
Step 1: Determine your tight spots and write them down if you keep a training journal or store the info in your phone. Step 2: Determine your stretching goal: is it for improved flexibility and mobility? Step 3: Make a plan that is synonymous to your goals and range of motion deficits. Step 4: Apply the foam rolling routines/ techniques (below) before you stretch. Step 5: Apply your stretching routine. You can find a great one in Issue #2 of the Training Guide.
HOW TO USE YOUR ROLLER
Apply this technique to all the foam rolling exercises: Lie on the foam roller and find a point of soreness/tightness. Once you find a point that is tender, roll over the area for 15-20 seconds or until the pain subsides. Move on to another tender point (trigger point), until the entire muscle feels smooth and the discomfort is gone.
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Rolling Tip: This is also a great exercise for relieving some discomfort and tenderness associated with menstrual cramps and/or PMS.
Iliotobial (IT) Band Lie on one side with the foam roller near your knee. Cross your leg over the other (as shown in the image), and put both hands on the ground for support. Using your left arm to assist the motion, roll the foam roller upwards on your thigh towards your pelvis. Once you complete one side, switch positions to work your opposite leg.
Low Back Lie on your back and place the roller underneath the top of the pelvis. Lift your glutes off the floor and place your hands behind your head. Roll up and down along your lower back.
Another Benefit? Foam rolling helps break up scar tissue that builds up over time from taxing workouts, past injuries or general wear and tear. This brings collagen and elastin into the mix, two essential proteins needed for muscle development.
Upper back (Thoracic Spine) Lie on the roller, positioning it underneath your shoulder blades. Bend your knees so your feet are flat on the floor. Lift your glutes off the floor and place your hands behind your head to support your neck. Roll downwards towards your mid back.
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WHEN TO ROLL
BEFORE YOU STRETCH: Think of foam rolling as a mini massage for your body. Stretching is most effective when you are relaxed, with the targeted muscles having optimal blood flow to be most malleable and pliable. BEFORE YOU WORK OUT: You’ve probably seen people using a foam roller before they get into the thick of their workouts. By turning off stronger muscles through foam rolling you are opening your body up, allowing it to perform better, and potentially improving your lifting.
WHEN NOT TO ROLL
Avoid rolling the same muscles you just trained to help maintain optimal results for both strength and flexibility. Wait 24-48 hours so you don’t disrupt strength gains by stretching immediately after your workout.
Rolling Tip: Keep in mind that the range of motion will be small.
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Glutes SET UP: Sit on the
foam roller, placing the broad side of it under your glutes. Bend one leg and angle your body so one side takes the weight of your body. Roll your glutes back and forth across the roller for 20 seconds (or until tension subsides) then shift your weight to the other side and repeat.
Quads Lie face down with the roller positioned directly under your thighs. Bend your elbows so that your forearms are flat on the floor to support your weight – your feet should be suspended above the floor. Use your arms to roll your body forward and back to move the roller up and down from your pelvis to above your knees
Hamstrings and Glutes Sit with your legs extended in front of you and the broad side of a roller positioned directly under your thighs. Place your hands flat on the floor behind you for support. Using your arms to initiate the motion, slowly roll from the bottom of your glutes to just above your knees.
Rolling Tip: As you roll, try rotating your legs in and out from the hips – this will allow you to hit your hamstrings more thoroughly. SFM
Go online to strongfitnessmag.com for more info on foam rolling.
Hip flexor Lie on top of the foam roller and place between your thighs, with arms supporting you at your side. Roll up towards your pelvis, targeting your inner thigh and groin area.
Calves
Sit on the floor with the roller underneath one ankle. Place your hands on the floor behind you and raise your glutes (all of your body weight should be on your hands and the roller.) Slowly roll upwards towards your knee.
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Advice for the prevention, care and recovery of sports and fitness related injuries.
INJURY REPORT
Bring Back the Squat
MODEL LISA BRIDGE PHOTO BY PAUL BUCETA SHOT AT TORONTO ATHLETIC CLUB
How to eliminate chronic knee pain so you can get back to droppin’ it low.
THERE ARE FEW BETTER WAYS to build up your legs, glutes, and hamstrings than with squats. But as thousands of athletes know, training with knee pain—whether it’s acute pain from knee sprains and strains, or chronic issues such as tendonitis, bursitis, or arthritis—can make this Leg Day standard an agonizing, even dangerous, exercise. If this sounds familiar, then you’ve likely tried everything to help you squat without pain: countless leg extensions to build up your quadriceps, knee wraps that offer some supportive relief but are impractical to wear for every lift, or Neoprene sleeves that do little more than keep your knees warm. Eventually, knee-pain sufferers resort to one of two solutions: push through the pain, or stop doing squats, lunges, and jumps altogether. Take it from me; the first option may lead you to an even worse injury. However, the second option limits your fitness and keeps you from achieving your fitness goals. Neither outcome is acceptable. Instead, the more ideal solution is to strengthen your hips, and improve hip flexibility so you can return to squatting, and epic Leg Days, pain free.
FLEXIBILITY OF THE HIP When the hip lacks the proper mobility to perform exercises, especially movements that require a wide range of motion, the knee compensates by picking up the slack, resulting in improper motion and increased stress on the knee. Thus, in any lower body lift, flexibility of the muscles and joints surrounding the knee is critical for suppport and to achieve the optimal range of motion. Which muscles are most responsible for the support of the knees? The hip muscles. That’s your gluteus muscles, hip adductors, and the knee and hip flexors and extensors. Research has shown that a dynamic hip warm-up routine (following your regular warm up) will lengthen muscles and improve joint mobility by increasing quadriceps strength, hamstring flexibility, and stabilizing the knee. Here are five great dynamic stretches to do before you begin your leg workout: Front to back leg swings; Sideways leg swings; Power skips; Lunge with upper body rotations; and Scorpion stretches. Repeat each movement with 15-20 reps.
FOR FULL DEMOS OF THE ABOVE STRETCHING ROUTINE CHECK OUT
STRONGFITNESSMAG.COM
WRITTEN BY DR JAMES HO, DC, BHSC
Static stretching should be left for cool down and off days to maintain or increase flexibility. STRENGTHENING OF THE HIP When joints are surrounded by weak muscles, they become unstable, which means weak hips equate to weak knee joints. Therefore, strengthening the muscles around the knee—glutes, rectus femoris, hip flexors, hamstrings, and the hip adductors— is critical to pain prevention. To improve strength to these areas, dedicate time in your leg workout for the following exercises: Deficit Single legged lunges; Glute Bridges; Rear leg elevated split squat or Bulgarian split squats; Peterson Step-ups; and Romanian straight legged deadlifts. Do 2-3 sets of 10-15 reps for each with light to moderate weight and focus on using perfect form. If you want to go back to achieving your deepest squat, then tight, weak hips must first be addressed to treat knee pain. Strengthen your hips, and you’ll nix the pain so you can reap the benefits of the beloved squat. Safe Training, Dr James Ho
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