Fixed vs. Freeform Equipment

If you belong to a well-equipped fitness center, you’ve probably seen one of the latest types of strength training equipment called Freeform Equipment. The question you may have is, “Is this type of equipment effective?”

Freeform Equipment is cable-based and allows motion in multiple ranges within the exercised joint’s capability. It requires more balance and stabilization, thus using more of your core. In my opinion, it’s very effective and highly recommended.

But don’t just take my word on it. Data collected from a study published in the January 2008 National Strength and Conditioning Association’s Journal of Strength and Conditioning Research evaluated strength gains compared to freeform equipment and traditional fixed equipment.

The study included sedentary individuals who were randomly divided among a control group, freeform group and a fixed-form group. Each individual performed 8 -12 repetitions of a variety of strength training exercises 2 times per week for 16 weeks.

Results of the study included that the freeform group showed twice as much strength improvements as the fixed-group (115% vs 57%). Also, balance improved in both groups, but there was a 245% increase in balance capabilities with the freeform group. The fixed-group only had a 49% increase.

One more thing too. This wasn’t mentioned in the study, but was stated on the Free Motion Fitness website that freeform equipment burns more. “FreeMotion equipment activates more muscles you burn more calories.”


If you’re looking into increasing your strength and balance capabilities, check out freeform equipment. Lifetime Fitness has a great selection. However, don’t give up on traditional fixed equipment. It’s best to incorporate a variety of training methods and equipment together instead of only using one, such as free weights, elastic bands, bodyweight exercises, etc. You will always surprise your body this way and not encounter the dreaded “plateau.”

Mustard, A Good Condiment

Every time I go to a Subway Restaurant, I take notice of how so many people add on a lot of unhealthy condiments to their sandwiches. Many of these people think they are ordering a healthy meal, but they ruin it by adding mayonnaise and other creamy spreads to their food.

However, mustard,is one condiment which is low in calories (about 4 to 10 calories per teaspoon) and virtually no fat. The different varieties include brown, yellow, spicy, smooth and coarse. Be adventurous, try Dijon, Parisian, and stoneground varieties, as well as those with added herbs for great taste.

Be aware that sweet mustards, such as honey mustard,have much more calories. Around 30 - 40 per teaspoon, so use sparingly.

Unilateral Training For Better Results

Want to get better results with your workouts? Want to look sexier?
Try unilateral training.

Unilateral training is exercising one side of your body at a time. It is a very effective and alternative training method that creates more muslce involvement because of bilateral deficit. This means that the total weight you can lift with each limb working by itself is greater than two limbs working together.

An example is the Single Leg Extension (see pic above of my wife, Cida). Adding up the weight you can lift with each leg will often be greater than the total weight you can do with both legs. Because the weight lift with both legs is less than each leg doing weight independently, you have a strength defecit. You've also overloaded your muscles more than you could have using both legs at the same time.

The downside to unilateral training is that it takes longer to complete. So, if you have a limited amount of time, bilateral (both sides) is the better option.

One final note. Unilateral training is tough and requires a lot of concentration. Only intermediate to advanced exercisers should do unilateral training; not beginners.

Look into unilateral training to take you to the next level.

Does Milk Really Do The Body Good?

My friend Sal asked me the other day why I never recommend milk to clients. I told him that milk is not the best choice for optimal health and is actually bad for you in many ways.

Why do you think the American Dairy Association has such an aggressive marketing approach with their “Got Milk?” commercials and hiring sexy celebreties and superstar athletes like David Beckham? Could it be they don’t want you to know everything about milk?

Here’s why I don’t recommend milk and other dairy products:

1. Whole milk is very high in saturated fat.
2. Whole milk has a lot of cholesterol.
3. Milk and dairy products are highly processed and have traces of antibiotics and penicillin which places a big burden on your system.
4. Not good for people who have asthma or other breathing problems.
5. In my opinion, skim milk tastes horrible (too watered down).

You most likely already knew these things, but here’s a couple of things you need to consider. According to Harvey Diamond, author of “Fit For Life,” he says:

“Cow milk has casein, which coagulates in the stomach and forms large, tough, dense, and difficult to digest curds that are adapted to the four-stomach digestive apparatus of a cow. Once inside the human system, this thick mass of goo puts a tremendous burden on the body to somehow get rid of it. In other words, a huge amount of energy must be spent in dealing with it. Unfortunately, some of this gooey substance hardens and adheres to the lining of the intestines and prevents the absorption of nutrients into the body. Result: lethargy.

“Also, the by-products of milk digestion leave a great deal of toxic mucus in the body. It’s very acidic, and some of it is stored in the body until it can be dealt with at a later time. The next time you are going to dust your home, smear some paste all over everything and see how easy it is to dust. Dairy products do the same to the inside of your body. That translates into more weight instead of weight loss. Casein, by the way, is the base of one of the strongest glues used in woodworking.”
A better option is soy milk. Soy milk is low in saturated fat, lower in calories, contains a good amount of protein (about 6 - 7 grams per serving), and doesn’t have any cholesterol. And, the best part, soy milk is loaded with vitamins, minerals, and phytonutrients (isoflavones). Phytonutrients are the extracts from fruits and vegetables which have been proven to reverse/prevent cancer and other diseases. Cow milk does not have phytonutrients.

But what about calcium from whole milk? Soy milk has the same amount of calcium per serving as cow milk. Also, there are other food items that have a good amount of calcium, such as spinach, brocolli, nuts, and various fruits.

Harvey Diamond always used to say “Cows don’t even drink cow milk. Only baby calves drink cow milk when they are born.”

Look into soy milk. It tastes great too! (Try Silk Vanilla)

Stress Management

One of my friends, Chris E., shared this experience with me today on the topic of stress management. I thought it was well said and thought I would share with you on this blog.

A lecturer, when explaining stress management to an audience, raised a glass of water and asked, “How heavy is this glass of water?” Answers called out ranged from 20g to 500g.

The lecturer replied, “the absolute weight doesn’t matter. It depends on how long you try to hold it. If I hold it for a minute, that’s not a problem.

If I hold it for an hour, I’ll have an ache in my right arm. If I hold it for a day, you’ll have to call an ambulance. In each case, it’s the same weight, but the longer I hold it, the heavier it becomes.”

He continued, “And that’s the way it is with stress management. If we carry our burdens all the time, sooner or later, as the burden becomes increasingly heavy, we won’t be able to carry on.”

“As with the glass of water, you have to put it down for a while and rest before holding it again. When we’re refreshed, we can carry on with the burden.”

So, before you return home tonight, put the burden of work down. Don’t carry it home. You can pick it up tomorrow. Whatever burdens you’re carrying now, let them down for a moment if you can. Relax. Pick them up later after you’ve rested. Life is short. Enjoy it.

And then he shared some ways of dealing with stress and the burdens of life:

Drive carefully. It’s not only cars that can be recalled by their Maker.
If you can’t be kind, at least have the decency to be vague.
Never put both feet in your mouth at the same time, because then you won’t have a leg to stand on.
When everything’s coming your way, you may be in the wrong lane. Try changing.
To the world you might be one person, but to one person you just might be the world.
A truly happy person is one who can enjoy the scenery on a detour and not complain of the inconveniences.

Have an awsome day and try to be stress free!

Pre-workout Smoothie Recipe: The Orangeman

Here's a great smoothie recipe before an intense workout (at least 2 hours before) and it tastes super great! Serves 2

1 cup of soy milk
1⁄2 cup frozen orange juice concentrate
2 tablespoons low-fat plain yogurt
1 banana
2 teaspoons whey-protein powder or soy-protein powder
6 ice cubes

Nutrition Information:

Calories 241
Carbs 48g
Protein 10g
Fat 2g
Saturated Fat 1g
Fiber 2g

Enjoy!

Improve Your Ratio of Exercise Benefits To Costs

Michelle
Originally uploaded by fipi

It’s only natural to engage in activities that produce more benefits than costs. Who wants to slave away in a job that pays very little with few rewards? Who wants to spend tons of hours and energy attaining a college degree and then not even use it later in life?

The same thing applies in the area of exercise adherance. If you don’t exercise and eat well on a regular basis, maybe you don’t view the “benefits” of exercise and healthy living outweigh the “costs.”

The “costs” of regular exercise and healthy living vary considerably from person to person, but could include:

the time it takes to exercise
the hassle of getting to the fitness center
the expense of a fitness center membership
the expense of fitness equipment and supplies
muscle soreness after some workouts
having to miss out on preferred activities
feeling tired after working out
sweating a lot
not knowing anyone at the fitness center or not having a workout partner

I could go on and on with reasons why people don’t want to exercise. I’ve heard a ton of responses throughout the years. The important thing, though, is to first recognize your obstacles, and then think about the “benefits” you can receive. The “benefits” have to really be strong and become important in your life. You have to really want it bad enough in order to outweigh the “costs.”

Some “benefits” could include the following:

feeling more alert and focused
more energy
better sex appeal
a boost in self-esteem
Improved health (cholesterol, blood pressure, etc.)
weight management
sleep better
sports performance
opportunities for socialization and meeting friends

Other benefits may be long-term, such as living longer and active aging.

The trick here is finding ways to overcome your obstacles and making the benefits worth it. Many sedentary people mistakenly assume that people who regularly exercise are different from themselves (that regular exercisers are consistent because they love every second of it). Well, the truth is, all regular exercisers encounter obstacles every once in a while but still find ways to overcome them. Why? Because their “benefits” far outweigh their “costs.”

Start today and make a list of your major obstacles to exercise and healthy living. Then, make another list of your “benefits.” Now, you can start developing your own set of worthwhile goals and then affirmations.