Oatmeal, Part Deux

 

Bottom To Top: Dealing with the Aging Ass

The Butt or Gluteal region is often an indicator of aging. When a loss of muscle tissue is common with aging, it is glaringly apparent in the largest muscle group, the gluteus. There is no need to give an anatomy lesson here. The muscles you sit on get smaller when you stop lifting heavy things, stop squatting and don't practice moving quickly. The reduction in strength and size is often accompanied with a gain in fatty tissue. When you don't lift, squat or move, you burn less calories. Therefore the extra calories are stored as fat. The fat does not have a pleasing shape when it is not stretched over the surface of large, strong muscles. The above photograph is a vivid example.

The simple process of maintaining the ability to squat throughout life is a good method to ensure at least minimal gluteal development. If you cannot squat butt to ground, then you have some training to do. They are not bad for your knees. They are actually good for your knees. If you find the action of squatting flat footed nearly impossible, then you may need some instruction to regain this fundamental process. From that point, learning to squat with weight is the appropriate next step.

There are other exercises for strong, muscular glutes. Any type of squat, lunge, leg press, step up or hip extension drill will activate what is the largest and most visible muscle in the body.

Let us detail the idea of hip extension and how we can enjoy good results with a minimal of equipment. Many of you are already familiar with the GLUTE BRIDGE, which is common in many exercise classes and media.

 

Simply lay supine on the floor with the heels near the butt. Smoothly and slowly raise the hips by contracting the gluteus and not extending the back. You want to feel like you are pinching a quarter between your cheeks and producing two dimes and a nickel in change.  Then lower slowly to the ground. Some trainees like to maintain tension by not touching the ground till the end of the set. Others prefer singular hard contractions. Repeat until you reach the recommended level of exhaustion or fatigue. Always focus on the trend towards improvement workout to workout. Doing the same thing and expecting different results is an indication of insanity. 

The flaw in any body weight exclusive drill is making the exercise harder. That is why we need the stimulus of adding external weight. This has the benefit of adding strength, muscle size and bone density. Getting stronger is the most result producing component of fitness. 

Below is a photograph of Robin White performing 30 repetitions with just under 100 pounds on the barbell in her studio. 

She started with lighter weights, but as you see, the amount of repetitions has become ridiculously high and she will be adding more iron shortly. She has ordered an appropriate pad for the barbell since the pool noodle she was using has limited protective qualities. Robin has no doubts will be handling 180+ pounds for multiple sets in the Glute Bridge.  Her results have been outstanding. She has maintained a 36 inch hip measurement despite getting leaner. This is because of the hypertrophy of the glutes. She will continue to focus on size and strength over the next year. She has added a full inch to her gluteus region.

If the Glute Bridge has piqued your interest, there are other high performance exercises such as Hip Thruster. This requires a barbell of course and a padded bench that is locked in an immobile position to prevent sliding. Very heavy weights can be used to achieve maximum effect. Watch model Kellie Davis in this video.

Kelly is using a weight that would intimidate most men but is doing so under the watchful eyes of her trainer, Brett Contreras. The results speak for themselves.

The basic idea is to focus on result producing, heavy exercises such as squatting, dead lifting and any type of loaded hip extension movement. Beginning with Glute Bridges using just bodyweight is a good starting point for any one to avoid unhealthy aging.

Three Secrets and Body Composition Update

The word, "SECRETS" catches everyones eye. However there are no secrets. The above items are available at almost any large store in America. They can change your life.

They are protein, (supplement shown above), Fish Oil, and Weights for training. Simply by increasing the protein you consume, the amount of fish oil you consume and adding proper strength training you can do miracles.

For the BEST possible guide to protein I highly suggest Lyle McDonald's Protein Book. It is simply an incredible resource that has been painstakingly researched and organized. Suffice it to say that most women in particular DO NOT eat the correct amount of protein for good health and fitness.

The second item is fish oil. This article gives the basics of fish oil consumption. However on Reverse Magazine we linked to a Fish Oil Calculator that customizes what you should be consuming. It is an easy way to understand how many capsules to take.

Lastly, strength training. No other component of fitness produces work without muscular contraction. By simply training the source of movement in the human body you can increase muscle size and strength, bone density, range of motion, as well as having better sleep, mental well being and resistance to injury. A very reputable source is the STARTING STRENGTH WIKI. This is FREE and very much a balance review of strength training for men or women.

These three items are available for everyone at affordable prices and can change your life and well being. What are you waiting for?

 Robin White, age 54

We have been keeping track of Robin White's physical changes since the holidays. She embarked on a fitness program and made her weight and measurements known to the public in a courageous manner.

The first update was HERE.
The second update is HERE.
Now is the THIRD update.
Bodyweight - 126lbs
Hips - 36 inches
Waist - 24.5 inches
Belly - 27.25 inches
Thighs - 20.5 inches
Chest (under armpits) - 33.5 inches
Height - 67 inches
Neck - 12.6 inches
Calf - 14.5 inches
Percentage of body fat - 17.62
Total body fat - 22.2 lbs.
Lean body mass - 103.8 lbs.

All measurements, (by tape and skin calipers) were repeated three times with the average being used. I also went over the calculations three times to make sure of accuracy.
In 30 days her change has been-
.74% drop body fat
.5 lb loss in body fat
1.3 lb gain in lean body mass.
Robin's waist to hip ratio is now .68.

I will repeat again. Dehydration, a good bowel movement, water retention, etc can skew these results. The trend is what is important. However the trend has been positive and the improvements have been consistent.

What are Robin's goals? "Improving fitness and well being. Preventing injury and reversing the aging process."

She currently wants to increase the thickness of her chest and back and the size of her hips and thighs while continuing to reduce her waist. She wants visible abdominals by summer.

What is the exact program she used? Stay tuned for future articles on Reverse Magazine.

You Can't Out Run a Donut!

The plan that changed the way you think is now available as an EBOOK. For just FIVE dollars, the cost of a trip to Starbucks, you can change your life forever. 

[Please note. This was formerly published as "7 Steps to Lose Those Extra Holiday Pounds"]

Anyone Looks Good At 22!

Youth is amazing. Flawless skin, strong bones, ample muscle and endless energy. Truthfully, even with variables such as height, weight and less than perfect presentation, there is little that is not incredible about being young and nearly indestructible. But Father Time marches on. Days become weeks, weeks become months, months become years and years become decades. What we took for granted in our youth is stolen from us slowly as we age,... or is it?

How much can we prevent excessive components of age and what can we do? Here is a link that perhaps over simplifies things, but it is rather vivid. Take a LOOK
One does not have to be a scientist to understand some of the apparent things going on.
Here is a list of some powerful tools to resist aging.

1. First and foremost, strength train. As we age there is a loss of muscle size and strength. You must simply add proper strength training to the mix. This fundamentally means moving resistance that is heavy for you, two to three times per week under proper supervision.
2. Don't gain excessive weight. WEIGH DAILY. This keeps tabs on how food affects your body and how salt, carbohyrates, constipation and dehyration can cause your weight to shift.  When you gain excess weight you are stretching your skin and enlarging and even creating fat cells. You are placing mechanical stress on your orthopedic structure. Imagine going through life wearing a 50 pound back pack that you never take off.
3. Eat a balanced diet. Extremism is usually that. Too much of a deviation past common sense. Your diet should include most everything whole and fresh. There is little evidence that organic does anything special. Adequate protein is always the first step.
4. Avoid the sun. While getting enough Vitamin D is the current headline, you must avoid excessive burning or tanning. Burns cause cancer and tanning is aging despite what anyone tells you at a cocktail party. If you are in a northern climate, consult your physician about appropriate Vitamin D supplementation.
5. Limit alcohol consumption. Moderate amounts of alcohol seem to add years to life. Excessive alcohol will age you. Your organs and your skin.
6. Don't smoke. Period. It is NOT A NASTY HABIT, IT IS AN ADDICTION. Many ex heroin addicts claim that quitting smoking is tougher. That is not letting anyone off the hook. Forget the health issues. Smoking ages the skin of the face and around the mouth causing wrinkles. 
7. Get active. The body is meant to be used. Moving about in nature is part of our being. Get out and run, walk, bike, swim or play. 
8. Learn new skills. Treat the brain as a muscle and exercise it daily. Reading, music, problem solving, art, language skills and writing. 
9. Social Interaction. Humans as a group do better with a sense of community and awareness of a higher power. 
10. Humans also do better paired in a relationship.   

The onslaught of time can not be stopped, but it can be managed. Aging is normal, but we are avoiding abnormal aging at all costs.

Body Composition Update

In a previous blogpost we revealed how a sensible change in lifestyle, which included lower calories, increased activity, and focused strength training resulted in Robin White's change in body composition. After all while most people say "weight loss", they mean "fat loss", but in reality, they need a body composition change. The concept of gaining muscle and losing fat at the same time is much touted but is usually expressed in those with rare genetic talent, youth, or beginner phenomena. It's very difficult to do both at the same time.

In women it is particularly important to be aware of rapid body weight loss. Past a certain age, fat stores lost in the face can contribute to an unhealthy aged look. The quality of the skin is maintained with an adequate amount of subcutaneous fat and avoiding the damage of sun exposure. A women's attractiveness at least on the biological and anthropological level is based on healthy hair, skin, teeth and an optimal waist to hips ratio. This ratio was discussed in the last article and it is consistent through various body types. It is .70 or less. Actually as revealed, the average of all Playboy Playmates is .68 and for celebrity sex symbols, even less. For example-

Jayne Mansfield .60
Carmen Electra .65
Kim Kardashian .65
This is relative to healthy biology-
"Hip size indicates pelvic size and the amount of additional fat storage that can be used as a source of energy. Waist size conveys information such as current reproductive status or health status ... in westernized societies with no risk of seasonal lack of food, the waist, conveying information about fecundity and health status, will be more important than hip size for assessing a female's attractiveness."
    —Journal of Biological Psychology

Robin's progress is not linear. Measurements are done with measuring tape, skin calipers and electronic calibrated scale (not a Tanita which is inaccurate). The exact calculations are still guess work. All we are looking for is a trend. Somewhat leaner, but much stronger. Also an enanhanced sense of well being, enjoyment of meals, and deeper,  sounder sleep.
Here are the previous measurements with the caveat I wrote-

1/11/11
Body weight-129.6 lbs.
Hips-37"
Waist-26.5"
Belly-32" (around the navel)
---------------------
3/17/11
Bodyweight-127.4
Hips-36"
Waist-25.25"
Belly-28.00"
---------------------
So 1/11/11 Robin's bodyfat was 25.16%
3/17 it was 20.93%, a loss of almost 5%.
So within 8 weeks, Robin lost 4lbs of bodyfat. She actually gained, in theory, 1.5 pounds of muscle.

Two things to remember. Having a good bowel movement or walking for an hour in a tropical climate and losing fluids can skew these results. The interesting part is this, when I met Robin, her training was Yoga, Pump & Tone Classes and Dancing. Her Lean Body Mass was around 95 lbs.
Currently, at age 54 her lean body mass is almost 99 lbs! That is a theoretical increase of 4 pounds!

Robin's updated stats-
4/10/2011
Bodyweight-125lbs.
Hips-36 inches
Waist-25 inches
Belly-27.75 inches
% Bodyfat-18.8 percent
Waist to Hip Ratio is .69
According to these results she lost 2.6 pounds of fat and gained 2.6 pounds of lean body mass. I had to do all the calculations three times over since I did not believe it. I thought her lean body mass would have taken a dump since she was inline skating for around four miles the day before in the hot sun. That should have reduced the stores of glycogen in her muscles and possibly her hydration level. She ate lightly afterwards and did not carb load nor calorie load. She also slept a full eight hours.
The gains in lean body mass, particularly muscle were evident in the increase of her chest measurement [under the armpits and around the upper chest], and no loss in her hip measurement.
She will continue on her current program with the constant emphasis of getting stronger, with an increase in the size and strength of her gluteal region, torso and particularly her neck. The speed at which she leans down will decrease and the focus will be on adding as much muscle & strength as possible and being aware of her past shoulder injuries from improper training methods.
Any question about Robin's program? Contact HERE.

Holiday Fat Loss Program, PROOF!

During the holidays it's not unusual to break your exercise and dietary patterns and simply enjoy that special time of year. On New Years, everyone makes resolutions that they don't keep. It almost sounds like a comedy routine or song. Promises you can't keep.

The problem is a plan of action based on evidence, not on opinion. Rather than quote PubMed studies or Doctors, Gurus, Saints and Sinners, Robin White decided to put her money where her mouth is, and be a human guinea pig.

Many would assume that this would entail joining a boot camp and adopting a starvation diet. NOTHING could be further from the truth.

Here are things Robin did NOT do:
1. Go hungry.
2. Give up grains. 
3. Work out for hours.
4. Walk around sore and tired.
5. Train to the point of nausea.
6. Consume special supplements.
7. Eat Organic.
8. Give up red meat.
9. Take Fat Loss Pills (amphetamines).
10. Give up alcohol.

Here are things Robin DID:
1. Exercise sensibly, regularly and progressively
2. Include variety, but never give up the basics.
3. Do activity (swimming, inline skating, walking) for calorie burning.
4. Eat a balanced, lower caloried, diet.
5. Allow an occasional 'free' meal.
6. Strength training as a first priority.
7. Ensure adequate sleep.
8. Weigh herself daily and record.
9. Enjoy sensible social activities
10. Set goals based on her needs, time and genetics.

Many people, when attempting a task, immediately look for barriers to their goal. No one lives in a vacuum. Robin has torn both rotator cuffs with a previous trainer so she was not only physically aware of her weakness, but psychologically aware. She has had sprained toes and irritated a knee from inappropriate squatting technique.

I have measured Robin's body with both a tape measure and skin calipers and plugged her into various body fat calculators. Measurement can be elusive. I've measured hundreds of people, so many variables exists, therefore, the only thing to look for is a trend.

For example, lean body mass includes bones, organs, muscles, etc. Contents of the intestines and energy stored in the muscles and liver (glycogen), will change measurements. Slick marketers will sway or manipulate results to dramatize their products or services. Truthfully, a long term improvement is the only result that counts. Numbers are less important than satisfaction, fitness and general well-being.

Robin's statistics changed over a period of eight weeks. When we measured after the holidays, she had already reduced her caloric intake, managed sodium and become more physically active. The first measurement on January 11th was actually done after 10 days on a stricter diet with more activity.
Here are the stats:
1/11/11
Body weight-129.6 lbs.
Hips-37"
Waist-26.5"
Belly-32" (around the navel)
---------------------
3/17/11
Bodyweight-127.4
Hips-36"
Waist-25.25"
Belly-28.00"
---------------------
So 1/11/11 Robin's bodyfat was 25.16%
3/17 it was 20.93%, a loss of almost 5%.
So within 8 weeks, Robin lost 4lbs of bodyfat. She actually gained, in theory, 1.5 pounds of muscle.

Two things to remember. Having a good bowel movement or walking for an hour in a tropical climate and losing fluids can skew these results. The interesting part is this, when I met Robin, her training was Yoga, Pump & Tone Classes and Dancing. Her Lean Body Mass was around 95 lbs.
Currently, at age 54 her lean body mass is almost 99 lbs! That is a theoretical increase of 4 pounds!

What does Robin's training consist of? Fundamentals. Pulls, Pushes and Squats. The basics of all human movement. Her activity is enjoyable - walking, swimming, inline skating. Her abdominal work is based on bracing the torso, as if preparing for a punch, which can be arranged. (old Russian joke).

Her goals are first and foremost, health and longevity and REVERSE-ing the aging process. At a certain point, we begin to lose lean body mass or muscle. This is age-related sarcopenia. Only strength training and adequate nutrition can reverse this. Secondly, she wants to optimize her femininity. Women who are ignorant in fitness technology proclaim, "I don't want to get too muscular!" The possibility is slim to none, without adequate chemical intervention or extreme genetics.

The optimal female form is not chosen through Madison Avenue or Vogue Magazine, but through Anthropology. The waist to hip ratio signals, on a deep hormonal level, that the female is healthy and capable of breeding. This is not about sociology, but propagation of the species. Oddly and historically, the ideal ratio of 0.70 has been represented through models and icons as the ideal.

"Scientists (and Western society) think a curvy figure trumped other body shapes. This idea was based on results from medical studies that suggested a curvy waist-to-hip ratio of 0.7 or lower (meaning the waist is significantly narrower than the hips) is associated with higher fertility and lower rates of chronic disease.

In addition, past research has revealed that men prefer a ratio of 0.7 or lower when looking for a mate. The preference makes perfect sense, according to evolutionary psychologists, because the low ratio is a reliable signal of a healthy, fertile woman. Along those lines, Playboy centerfolds tend to have a waist-to-hip ratio of 0.68, Cashdan found. Raquel Welch at her prime was 0.63. Pamela Anderson is 0.64. Sophia Loren was 0.63, and Internet Bikini Model Denise Milani is an incredible 0.55!! So if women think the bar has been set high with the "Playmate Body", then think again. Sex symbols throughout history exhibit figures that are at another level entirely. Ms. Milani is off the charts and currently the most downloaded female according to online research."

Here is a photo of Ms. Denise Milani-

Here is a an old photo of Raquel Welch in her forties-

Currently through a balanced diet and sensible exercise, Robin White has a ratio of 0.69 which is optimal.

Her goals are to add lean body mass to counteract the ravages of time, and to be able to participate in any activity that she chooses for enjoyment. She realizes that a reduction in body weight can negatively effect her buccal stores in her face. There is currently inadequate research in this area.

Facial and maxiofacial surgeons will tell you that the most aging component in terms of appearance is the mouth, then the neck, then the eyes. Therefore, an increase in neck training with no extreme dieting measures should be employed.

Any increase in activity could cause fat loss, so careful additions in much heavier squatting for the buttocks and thighs, along with more intense bracing for the abdominal region is part of the long term plan. This would ensure a 0.70 or better in the waist/hip ratio. Also strengthening of the latissimus muscle and shoulder complex is needed to avoid future injury.

With simple training and adequate adherence, really great results are possible as seen here.

For information about the EXACT diet Robin followed go here.