Skinny Girl's Quest for Muscle
Intervals, Cardio, Aerobic, Long Slow Distance, Oh My

When building muscle, how does one burn the fat and boost endurance, performance, and aerobic capacity without burning off muscle in the process? Is it just a myth that Long Slow Distance training [think: training to run a marathon] eats muscle? If so, why are all marathon runners stick thin? Have you ever seen a muscular marathoner? Yet sprinters have massive leg muscles and some even have strong upper bodies to boot. Even if it is a myth about marathons eating muscle, what about the amount of time involved--who has a few free hours available to tackle a 10 mile run? Who wants to run for a few hours anyway?

In a past blog post, I mentioned what a painfully slow runner I am. And, I'm not just slow, but I'm a reluctant runner. I do not like running. Well, at least I didn't before tackling some HIIT (High Intensity Interval Training aka HIIE High Intensity Interval Exercise). Prior to the HIIT routines, getting out there and pounding the pavement was painful, monotonously dull, and I felt slow--embarrassingly slow--small blind children, riding tricycles, one handed, backwards while simultaneously texting in Braille, to all their pals were passing me as I plowed along with ungraceful, short, choppy strides. Plunk, plunk, plunk.

Aerobic exercise has been studied at length in the past and just this year (2009), a study(1) compared the effects of aerobic training on body composition. The study subjects who performed Long Slow Distance (LSD) training had similar results to those performing Interval Training. This study suggests that either type of training results in improved body composition--therefore one could surmise that long slow distance training does not necessarily burn away muscle mass making the assumption that this type of training eats muscle a myth. Yet, taking it one step further, is it the most efficient use of training time? And, with the added time training, would you also be able to get in an effective strength workout at the gym?

In 2006, researchers studied the effect of HIIT training on body fat oxidation, demonstrating in their results that by performing about an hour of HIIT training every other day, fat oxidation in women is significantly increased(2). "Each session consisted of ten 4-min cycling bouts at 90% VO2 peak separated by 2 min of rest. Heart rate (HR) was recorded throughout training and was held constant at ~90% of maximal by increases in the power output as training progressed." From this, we can infer that to get fat burning benefits from exercise, only three and a half hours of exercise per week is necessary. In contrast, a sample half-marathon training program consists of about five and a half hours per week(3).

So, I've already decided that I'm not going to run a marathon (not right now anyway) so why should I train for one? In fact, why should I even train _like_ a marathon trainer with long, steady bouts of cardio if I'm not interested in marathon running? What I want is big leg muscles, big arm muscles, yet without shunning VO2 Max or endurance. Shouldn't I train like a sprinter if I want a sprinters body and speed? Yes, realistically, I know I'm not a sprinter--but certainly any gain in speed is going to be an improvement. One day, I may need to outrun one of those little tricycle-riding, cell phone wielding blind kids in a dark alley--ya never know.

Now that I've ruled out regular sessions of long, moderately paced, monotonous, aerobic activity (thank goodness!), it's time to narrow in on what I should be doing instead. Yes, I could jump into the HIIT sessions performed every other day by the study group noted above. But, does continual performance of the same activity lead to gains in the long terms? What about adaption--when does it come into play?

If you think about it, all training does is cause the body to adapt to a physical activity. If you want to run a marathon, do something that will cause your body to adapt to a 26 mile run--like gradually working up to being able to run 26 miles. Easy right? If you want to lift 100 lbs on the bench press, adapt first to 25 lbs, next to 30, next to 40 lbs, until you reach 100. So, if this is the case, why are people who want to change their bodies doing the same exercise day in, day out? After a month of doing the same 45 minutes on the treadmill, haven't you pretty much adapted to it? Will your body actually make any progress at this point without a change in activity? Would you have to add duration ad nausium? And, consider that we always have aging working against us so in effect, that 45 minutes that you've adapted to may not even maintain your fitness gains--you may be in a decline! Not only do you have to work against plateaus (adapting to your exercises) you have to work against the detrimental impacts of aging such as a decline in the body's natural production of hormones such as growth hormones, testosterone, etc.

How does one overcome adaptation? Next time, we'll review periodized training programs in attempt to prevent adaptation from gobbling up hard earned gains in fitness and muscle mass.



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1. Crawford, Amanda M.; Foster, Cliffa; Poole, Chris; Bushey, Brandon; and Wilborn, Colin (2009) "Comparison of Aerobic Training Methods on V02 Max, Body Composition and Anaerobic Power.," International Journal of Exercise Science: Conference Abstract Submissions: Vol. 2: Iss. 1, Article 16. Available at: http://digitalcommons.wku.edu/ijesab/vol2/iss1/16

2. Jason L. Talanian, Stuart D. R. Galloway, George J. F. Heigenhauser, Arend Bonen, and Lawrence L. Spriet, "Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women", Department of Human Health and Nutritional Sciences, University of Guelph, Guelph, Ontario, Canada, Department of Sport Studies, University of Stirling, Stirling, Scotland; and Department of Medicine, McMaster University, Hamilton, Ontario, Canada, Submitted 26 September 2006 ; accepted in final form 7 December 2006

3. http://www.sport-fitness-advisor.com/aerobic-endurance-training.html

Skinny Girl's Quest for Muscle
New Evidence Suggests Low Intensity, Slow Resistance Training as Effective as High Intensity Training


Famous exercise researcher Dr. Izumi Tabata studied the effects of training with heavy weights vs. lighter weights, and the speed the lifts were performed. He found that individual's using lighter weights (55-60% of 1 rep. max) and lifted very slowly with 3 seconds for eccentric and concentric phases of the lift with no resting period were able to gain just as much muscle mass as the study group lifting heavier weights, more quickly with a 3 second rest period.

Here is the research abstract:

J Strength Cond Res. 2008 Nov;22(6):1926-38.

Effects of whole-body low-intensity resistance training with slow movement and tonic force generation on muscular size and strength in young men.

Tanimoto M, Sanada K, Yamamoto K, Kawano H, Gando Y, Tabata I, Ishii N, Miyachi M.

Division of Health Promotion and Exercise, National Institute of Health and Nutrition, Tokyo, Japan. tanimoto@nih.go.jp

Skinny Girl's Quest for Muscle
Meal Plan - Take Four: The Farmer's Market Diet

After working off of a meal plan for a month, I've allowed myself to 'graduate' into the world of spontaneous eating again--based on the framework that I adopted in my planned meals. No, I'm not completely falling off the horse. After eating perfectly clean, well-timed, properly portioned meals for an entire month, it's now much easier to stick to the good habits that I built into the plan such as eating five to six small meals per day, filling up on vegetables and keeping an eye on protein levels (making sure I'm getting enough with each meal), eating good fats, and not skipping snacks or pre or post-workout meals.

Getting off the plan has some benefits as well. Since I'm a firm believer in variety, now I can throw in all kinds of new foods and am not stuck in a never-ending rut of sameness. While under the same framework, I'm just swapping foods: proteins for proteins, vegetables for vegetables, fats for fats, etc.

There is no better way to really take advantage of variety than with local farmers' markets. Each week local growers and producers bring their in-season vegetables, fruits, eggs, etc., to the market. The vegetables change with the weather, starting with cabbages and green onions in the spring to tomatoes and summer squashes, and finally the root vegetables of fall. While I'm there, I can pick up a dozen farm fresh eggs (with either brown, white or even green and blue shells), a locally made salsa, freshly baked breads from bakers who don't use ingredients other than your traditional flours, water, yeast, etc. Sometimes I can even find rarities such as local walnuts or popcorn.

The market strategy that I've used for the last two weeks includes bringing a twenty-dollar bill to the market and picking up a week's worth of food. Except for a few items: fresh fish from the fish market, canned or pouch tuna, Greek yogurt, bananas and avocados (can not be grown locally) and a few staples like rice wine vinegar from the grocery store. I have a large bag of rice and another of whole wheat berries, and some miscellaneous baking ingredients such as buckwheat flour, etc. From these, I can create rice dishes, pastas, etc. (note: homemade pasta is far superior to store bought.)

So far so good. Not only have I enjoyed new found variety in my meals, my meal costs continue to shrink along with the little inch of fat around my belly--maybe it's even less than an inch now.

Until next time, go do something athletic!

Skinny Girl's Quest for Muscle
Thermic Effect of Food -- Like Boxes in Storage

I recently wrote up this response to a message board -- I liked my analogy so much that I've posted it here as well:

Different macro nutrients (macro nutrients are: fats, proteins, and carbohydrates) are all processed differently in the body. This is a relatively new concept that suggests that a calories, is not a calorie, is not a calorie.

Some foods require much more energy to process than others. For example, fats you eat can be converted to body fat quickly and easily by the body. However, protein takes much more energy (therefore, you burn more calories when you eat protein than when you eat fat--because you burn more to convert the protein to fat storage.)

Think of it like this:

You have 3 boxes, they are all exactly the same size. One is "Fat" and it weighs nearly nothing (it's empty), the second is "Carb" and it's about 5 pounds, and finally the last box is "Protein". The "Protein" box weights 20 pounds. Even though each box is exactly the same size, it takes much more work to put the "Protein" box in the closet for storage than the "Fat" box.

For more reading on TEF, check out these articles/sites:

http://en.wikipedia.org/wiki/Thermic_effect_of_food

http://www.tmuscle.com/free_online_article/sports_body_training_performance_nutrition/harness_the_power_of_tef

http://www.nature.com/ijo/journal/v27/n5/abs/0802270a.html

http://www.ncbi.nlm.nih.gov/pubmed/9356527?dopt=Abstract

Skinny Girl's Quest for Muscle
How Many Pounds Can You Lose in a Week? Probably More Than You Think.

Everyone wants to lose weight these days, and they all want to lose it right now, right away, or at least within just a few weeks. Traditional views of diets suggest that this isn't possible. Although, I'm not interested in weight loss--I have to ask why? Why only 1 to 2 pounds per week? Has no one watched recent episodes of The Biggest Loser (NBC), where one individual lost 28 pounds in one week? 28 pounds! in a week! The winner of Dance your Ass Off (Oxygen) lost 74 pounds in ten weeks. That's an average of 7.4 pounds per week for ten weeks.

Yes, these reality show stars were very heavy to start weighing more than 250 pounds. Certainly a large amount of weight (like 28 pounds) is a much smaller percentage of total weight, less than ten percent--for a large person than a small person where 28 pounds may be twice as much when calculating it as a percentage. And, an individual of 250 pounds or more holds a larger amount of water which is the main component in our bodies, and by far the heaviest in total. However, the individuals on these reality shows lost weight week after week, even when they thinned their bodies down to what we would consider weights within normal ranges (see chart from Wikipedia.) Week after week weight loss can not be attributed to "water weight".

So, why are we locked into the thinking that we can only lose one to two pounds per week when this may only be a small fraction of a percentage of total starting weight? Perhaps this starts with healthier individuals with lower weights and lower body fat percentages advising less healthy individuals--doesn't bias of personal experience rules in many thought processes. Or is it just solely based on a traditional idea that became "fact" over time and repetition?

Robert Huizenga, M.D., a leading obesity researcher and the medical mind behind The Biggest Loser has suggested that the 1 to 2 pound rule came from popular belief and the new rule is 1 to 2 PERCENT of body weight, not pounds.

Even at 125 pounds, two percent of my body weight is 2.5 pounds. I could lose two and a half pounds a week (if I were completely insane) and still fall within the proper percentage. With this in mind, couldn't someone of 180 pounds lose 3.6 per week? And, someone at 250 pounds shed 5 pounds per week and remain perfectly healthy?

Dr. Huizenga has also suggested that there IS a magic pill to weight loss. You've got to be kidding right? A magic pill for weight loss? And, coming from the health nut's blog? Yes, that's right. There is a magic pill. For everyone seeking the magic pill, here it is: two hours of exercise per day plus moderate caloric reduction. That's it, just get some exercise and eat right--no need to do any extreme dieting, take any funky chemicals, or starve oneself. Just get some exercise. You two could see the same absolutely stunning gains (well, losses really) seen on television each week. Think you can't do it? Think you're not healthy enough? Well, here's the kicker, Dr. Huizenga also states that even the morbidly obese can exercise at the same intensity of professional athletes.

Until next time, go do something athletic!


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references:
Where Did All The Fat Go, Robert Huizenga, M.D.

Skinny Girl's Quest for Muscle
High Intensity Interval Training

I recently picked up a copy of Muscle & Fitness Hers while on a Sunday shopping trip to the grocery store. It appeared to contain more in-depth articles than a lot of the other fitness magazine choices geared toward the female reader. One of the articles focused on something they called "Super Intervals"--training sessions comprised of high intensity 30 second intervals followed by 90 second lower intensity intervals--repeated several times. They suggested that this type of workout really skyrocketed (a word that they use plentifully throughout their articles) fat burning and human growth hormone production (this is a good thing.)

Upon further research, I stumbled across a few journal articles with similar findings:

Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women. (see abstract, link below, for list of authors)
In summary, seven sessions of HIIT over 2 wk induced marked increases in whole body and skeletal muscle capacity for fatty acid oxidation during exercise in moderately active women.
abstract url: http://www.ncbi.nlm.nih.gov/pubmed/17170203?dopt=Abstract


A Comparison of the Effects of Interval Training vs. Continuous Training on Weight Loss and Body Composition in Obese Pre-Menopausal Women. King, Jeffrey Warren.
These findings show that high intensity interval exercise produces improvements in body composition, fitness, and acute RMR compared to low intensity steady state training.
abstract url: http://etd-submit.etsu.edu/etd/theses/available/etd-0412101-214442/


GENDER GOVERNS THE RELATIONSHIP BETWEEN EXERCISE INTENSITY AND GROWTH HORMONE (GH) RELEASE IN YOUNG ADULTS Cathy J Pritzlaff-Roy, Laurie Widemen, Judy Y Weltman, Rob Abbott, Margaret Gutgesell,
Mark L Hartman, Johannes D Veldhuis, Arthur Weltman.
In summary, the present study delineates that young women maintain a linear relationship between the magnitude of GH release and increasing exercise intensity. The inferred dose-response relationship is robust to standardization against either the lactate threshold or VO2 max. Moreover, gender comparisons establish that exercise-induced GH release is greater in women than men.
pdf url: http://www.scirus.com/srsapp/sciruslink?src=web&url=http%3A%2F%2Fjap.physiology.org%2Fcgi%2Freprint%2F01018.2001v1.pdf


Sounds promising right?

Over the last few weeks I've given it a spin, adapting the program designed by Muscle & Fitness Hers to fit. I'm using running as my high intensity activity. Other suggested activities are: bicycling, cross country skiing, swimming, stair climbing, etc. So far, I've made it through about 5 workouts--working out either on weekend mornings or afternoons, and as a quick lunchtime workout during weekdays. Fortunately, I can burn through all of the exercises within a half hour so it fits my noon-hour lunch break from work.

The results have been promising. It's easier for me to make the entire 8 repeats and I'm seeing progress--my tummy is looking more like 6-pack abs than like single frosted doughnut.

So far, I'm hooked--getting a killer workout in only 30 minutes is a fabulous way to get a little exercise in during the workday or on a weekend when you'd rather do anything but work.

Until next time, go do something athletic!

Skinny Girl's Quest for Muscle
Meal Plan -- Version: Week 3

For my third version of the meal plan, I've created a granola recipe with very high protein and very low sugar. In fact more of the carbohydrates in the recipe come from fiber than from sugar. This was to replace the super sugary granola's that are offered in my grocer's bulk food section. I also searched online for a high protein granola recipe. Unfortunately, the recipes claiming to have high protein came up short when I analyzed the nutrition information. Many called for cups of sugar (a cup of white sugar, a cup of honey, a cup of brown sugar, etc., all in the same recipe.)

By creating my own recipe, I've boosted protein levels and decreased morning sugars in this version of my menu.

Monday


Tuesday


Wednesday


Thursday


Friday


Saturday & Sunday

Skinny Girl's Quest for Muscle
Noticeable Results!

My muscle-building venture started in late June (today is August 27th). Prior to that I was training twice a week with an intense focus on core strengthening and conditioning to correct lower back problems, in addition to doing loads of cardio. The core strengthening did work my back, but I did not pay attention to building actual muscle, the goal was much more about strengthening and stabilization of weakened back muscles. Today, I had an acupuncture appointment with my Chinese physician Dr. Liu. She's been treating me for back problems for several years now. She probably knows my back and it's history over the last several years better than anyone. I was absolutely delighted when she, unprompted, told me that my back has a tremendous gain in muscle since my last appointment just three weeks ago. Only three weeks for noticeable results! She went on to ask about my diet (I talked about the meal plan--see previous blog posts) and then mentioned that I'm supplementing as well. It's quite possible that my pre-June efforts built the base, July allowed my body to transition, and now with that base in place, and intense lifting, proper diet and a few supplements, I can really ramp up the gains.

Until next time, go do something athletic!

Skinny Girl's Quest for Muscle
Unexpected Benefits of Eating Right and Adding Supplements

Color! Millions of nail polish colors. Colors ranging from the deepest black to bright cherry reds--pinks to greens and blues. It's like a candy store for your fingers. Did you guess yet? An unexpected and most welcome benefit from eating right and adding supplements is strong, long fingernails. I've never been a fingernail girl--they've always been pitifully weak and short. If I ever wanted nails to paint in the past, I had to purchase a "full set" because I could just not grow them on my own.

When I was about 14 years old, my Mom told me that if I could grow all of my nails long enough to be seen from the opposite side of my hand, she'd give me $20. I tried and tried without any luck. For the first time in my life I have nails that can be seen peeking over my finger tips on the opposite side of my hand. Well guess what, it's now time for Mom to pay up!

What else?

This week I've been strolling into work without foundation makeup. I'm happier with the appearance of my skin. It's so nice to just pop on a few strokes of mascara and run out the door.

When they tell you to eat right, get all of your vitamins and drink lots of water to improve beauty, well, they (who every they might be) are pretty much right!

Until next time, go do something athletic!

Skinny Girl's Quest for Muscle
Checking In On My Meal Plan Progress

So -- it's been almost two weeks since I embarked upon my weekly menu planning. How did it all work out? All in all, pretty darn good. First, with a plan up front, it was very easy to stay within my guideline foods and nutritional values. I didn't have to think about my meals at all during the day. The full plan development and shopping did consume a coupe of hours on Sunday. And, each evening, I spent another half hour at most putting together the next day's breakfast, snack, and lunch into my lunch sack (and popped it in the fridge). On the negative side, I found it hard to eat all of the foods in the menu. As a result, I cut down the calories slightly for the following week.

To test the plan, I tracked 4 days of eating (Monday, Tuesday, Wednesday and Thursday) and came up with the following 4-day, daily averages:

Calories: 2047.3 kcal, 102%
Protein: 109.3 grams, 95%
Carbs: 279.4 grams, 96%
Fiber: 39.2 grams, 112%
Starch: 22.3 grams
Sugars: 98.5 grams
Fat: 56.4 grams, 97%
Saturated Fat: 15.3 grams, 102%
Monounsaturated Fat: 20.4 grams, 127%
Polyunsaturated Fat: 21.4 grams, 134%
Omega-3: 3.2 grams, 214%
Omega-6: 17.9 grams, 596%
Trans-Fats: 0.0 grams, 2%
Cholesterol: 220.6 mg, 110%
Vitamins: all above 100%
Minerals: all above 100%

All of the above are very close to target levels. My vitamins and mineral intake was well over target for most, but I'm not too concerned about those nutrients being on the high side. What I would like to tweak is the Omega 3 to Omega 6 ratio. Omega 6 is too high for the Omega 3 levels--creating an imbalance.

Skinny Girl's Quest for Muscle
Approximate Cost of Groceries (Eating Healthy)


In my last two blog posts, I included my week's menu plan and a shopping list. This post will estimate the cost of the week's worth of healthy food (not including the "free day"), and include some suggestions about substitutions and where to find groceries.

First, to set up a cost-comparison target, I pulled information from the USDA's Economic Research Service (ERS). This is the annual, per-capita cost of food, including groceries and restaurants:

$3,832 (2008 per capita home and away from home food expense(1))
$319 per month
$74 per week

On average, we spend about $74 per week on food. When I purchased the groceries on my shopping list for my own personal use last weekend, I didn't spend $74, I didn't even spend $50--I only spent $35. This is because I had a few of the items already (coconut oil, olive oil, wheat flour--most of the staples), and because, except for bananas, I grow a lot of the produce listed on the menu. However, using my actual prices for the foods that I did buy (from a high-end grocer), and looking up prices from online grocers (such as Alberstons.com), I was able to estimate that it would cost $80-90 per week by purchasing from a non-bargain grocery source.

Now, not everyone wants to spend high-end prices. In that case, I've estimated that one could save up to $20 by bargain shopping, coupon shopping, and/or purchasing produce from farmer's markets. As a result of smart shopping and finding a few sale items, the menu's for a week, as written, would cost just about the same as what the average consumer spends for food:

$60 to $90 estimated price range for 1 week of healthy food from plan

Another consideration is that my menu is pescetarian (vegetarian + fish). However, if one were to swap in chicken for the fish on the menu, and turkey breast slices for the tuna, one could cut the price even further while enjoying a more typical diet. Additionally, if your focus was not necessarily to gain muscle (and you did not plan workouts), you could also skip the post-workout or high calorie snacks/meals (skip the chocolate milk, peanut butter, and protein powder). Another exchange would be brown rice in the place of the wheat and soba noodles and to exchange oatmeal for the higher-calorie, and more expensive granola.

$40 to $60 estimated price with substitutions

So there you have it, you can eat healthy without paying more than the 'Jones'.

Until next time, go do something athletic!



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references:

(1) http://www.ers.usda.gov/Briefing/CPIFoodAndExpenditures/Data/Expenditures_tables/table13.htm

Skinny Girl's Quest for Muscle
Shopping List for One Week's Worth of Meals (updated 8/20/2009)

Skinny Girl's Quest for Muscle
One Week Worth of Healthy Meals

Updated: 8/20/2009

In my last post, I challenged myself to create a menu plan for 1 full week. Good news--challenge met.

I tried to stick with non-processed foods but threw in an easy meal (canned vegetarian chili) on Sunday evening that I can swap for another day during the week if I run into a time constraint--well, and I really like vegetarian chili. It tastes like bad food, without being so bad. Perhaps if I make it through the week without needing to swap in the easy meal, I'll be motivated enough on Sunday to make homemade chili instead.

My rules were to include a pre and post workout on lifting days (Tuesday, Friday, and Sunday). I also tried to pack in half the day's calories in the first half of the day in attempt to fuel my day, not my sleep. I also targeted about 113 grams of protein per day (see previous post about protein.)

Here are the menus:

Monday


Tuesday


Wednesday


Thursday


Friday


Saturday




(click on images to open source if the right sides are cut off by page width)

Now, with my shopping list in hand, I'm off to the gym for my Sunday workout followed by a quick trip to the grocery store on my way home.

Until Next time, go do something athletic!








old Thursday, Friday and Saturday/Sunday (before changing to Friday Workouts)--matches the shopping list:

Thursday (old)


Friday (old)


Saturday/Sunday (old)

Skinny Girl's Quest for Muscle
Why is Nutrition so Difficult?

With all of the great information so easily accessible about proper nutrition, why is putting a balanced diet (ack, I hate saying "diet") so hard to put into place. Now, when I say "diet" I do not by any means suggest that I'm trying to lose weight, reduce calories or go join one of those cultish grapefruit-only clubs; I mean eating the proper amount of a balanced variety of foods that will allow me to gain muscle and lose body fat, while keeping my body as healthy as possible.

Here's my theory about what's causing the disconnect between understanding and actually "doing" (or in my case "eating"). Even though I know exactly what I'm supposed to eat for each meal, I haven't spent the time planning meals over the course of my week. My meals are typically the result of a last minute thought that: oh my gosh, I'm hungry, I need to eat right now. This is a problem for two reasons. First, by the time I'm already hungry, it's tough to build a balanced meal that includes all of the proper nutrients, in proper amounts. Second, I've completely thrown timing out the door--and timing is more vital than most people realize.

Balanced Meals

To build muscle, it's important to get balanced meals. Sure you need a certain amount of fat, protein and carbohydrate, but eating all fats a breakfast, all carbs and lunch and all proteins at dinner is not the right way to go about it. When I find myself seeking out last minute meals, they tend to be higher in one ingredient (or macro nutrient) than another, and lack balance: oh my gosh, I'm hungry. I'll just grab a PB&J sandwich (lots of fat and carbs, only a little protein). A better choice may have been a tuna and avocado sandwich with a side dish of cabbage slaw.

Timing Meals

The key to proper nutrition is in timing. Everyone has heard the old theory that eating anything after dinner goes straight to your rear end as fat. Or, that you should fuel your workouts and get a proper recovery meal after workouts (one of the more popular recovery foods right now is chocolate milk post workout.) These are a couple of timing constraints that we can easily work with. However, the notion of eating every few hours to boost metabolism is becoming a more mainstream idea. Also, the notion of eating a balance meal (carbs, proteins and a very small amount of good fats) with a slow burning carb source before workouts, and then a meal of a fast burning carb (a sugar type carb) and protein after a workout is another theory coming into fashion for properly fueling muscles and gaining the most benefit possible from a workout.

Putting it all Together

So, how do I actually get from the point of understanding how to eat, to doing it, and doing it consistently?

Planning, Planning, Planning. This is my challenge for this week. I am challenging myself to plan a week's worth of meals today. The plan must include a shopping list (based on missing items from my fridge and pantry), a schedule for preparing meals (especially breakfasts and lunches that will be consumed away from home, and post-workout recovery meals that I'll eat on my trip home from the gym). Other technical considerations will be transporting meals since I ride my bicycle to work a few days per week--what ever I bring to work on those days will need to survive a ride in my bike pack.

Finally, the most important aspect of the plan is the nutrition component. Each meal should be properly balanced to either fuel a workout, or just maintain nutrition in general.

(to be continued)

Skinny Girl's Quest for Muscle
Evaluating Protein Sources

Looking for lean sources of protein? Worried about rising grocery bills? The table below includes calorie, fat, and cost information for different sources of protein. Each item is based on a serving that would provide 25 grams of protein. The total calories from that serving size, the percentage of fat, and the cost of that serving size are calculated. The cost is based on the price of the package size listed in the description.

For example, a 3.8 ounce portion of Ahi Tuna Steak would provide 25 grams of protein, includes 112 total calories (calories from fat, protein, and carbohydrates) and would cost $3.01. 8% of the calories in Ahi Tuna come from fat. If you are looking for high protein foods, look near the top of the list.

Table (UPDATED: 8/17/2009)




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references:
Nutrition Information from Calorie King
Cost Information from Albertsons Online Shopping

Skinny Girl's Quest for Muscle
Extreme Dieting and Fat Cell Production

I sometimes frequent the diet forums on various websites and have been disappointed with the number of questions about super low calorie dieting (less than 1,200 calories per day). I eat more than 2,000 calories per day and am able to both 1) gain muscle and 2) lose fat. However, the dieters seem so blinded by a need for a fast weight loss that they ignore health issues. Additionally, there is another, much greater concern (especially for individuals fixated on losing weight)--here's my most recent answer to a question from one of the extreme dieters asking how much she'd lose with a 500 calorie per day diet. I liked my balloon analogy so much that I've decided to share it here as well:

Stressing your body with a super low calorie diet may in fact increase fat cell production, fat cell production that isn't likely to occur under normal conditions. Your existing fat cells may shrink in size, but you'll end up with more fat cells in your body in the long run.

To get an idea of what happens imagine putting 3 water balloons in a bowl; This is you prior to your super low calorie diet. The water balloons can grow as they get fed and shrink if you starve or "exercise" them, but there are only 3 of them.

Under extremely low calorie diet stress, your body will make more balloons. Instead of 3, you may have 10. The 10 balloons individually will only get as big as a regular water balloon in size, but now you have 10 balloons instead of 3, making you more than 3 times as big when you rebound off of the diet, and making it more than 3 times as hard to lose the weight next time.

Your total number of fat cells are predetermined before you are born. However, now that you've stressed your body, that number increases. The fat cells don't ever go away--your new fats cells stay with you for life, you'll always have 10 from now on instead of 3--and what ever weight those new 10 fat cells will naturally pack on your body. In effect, if you have a natural weight of about 125 lbs today, with additional fat cells, your new natural weight will be more than 125 lbs. It will be harder to lose weight in the future and you will be naturally heavier.



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references:
The Straight Scoop About Dieting, By Sharon Greene Patton

Skinny Girl's Quest for Muscle
Article Review: The Perfect Squat

The May issue of Outside Magazine featured a great article on how to do The Perfect Squat. As it happened, I was reading the article one evening as bedtime reading. But, the suggestion that I should stand three inches away from a wall, facing the wall, to do a squat was so outlandish that I had to try it. I hopped up out of bed and stood barefoot, in my pajamas, 3 inches from the wall and attempted a squat. It took a minute for me to decide how to "squat" in that position without landing a nose plant into my freshly painted bedroom walls. On the first try, instead of nose plant, I almost fell over backwards. On the second try, I got it right! What a great technique! Since then, I've been using what I learned at the gym perfectly balancing my squats on the backs of my legs and staying off of my toes.

Outside Magazine's article is definitely a highly recommended read for perfecting technique:

Outside Magazine The Perfect Squat
http://outside.away.com/outside/bodywork/200905/perfect-squat-1.html



Until next time, go do something athletic!

Skinny Girl's Quest for Muscle
The New Fat: Normal Weight Obese

Think that just because you can fit into those size 6 jeans you aren't fat? Sorry ladies, think again. There's a new kind of fat in town, it's called Normal Weight Obese. Yes, you can be obese even if your weight falls within the recommended level on a government weight chart and your body mass index (BMI) falls within healthy ranges.

Normal Weight Obese (NWO) women are women who have a high percentage of body fat despite being within normal ranges for both weight and BMI. NWO has been defined as women with a body fat percentage of 30% or greater and a BMI of less than 25 (1). One could weigh only 110 lbs with a body fat percentage of 30% and still be considered obese. And, if you do the math, it makes sense. With 30% body fat at 110 lbs, that's 33 lbs of fat leaving only 77 lbs left for muscles and skeleton. Compare that to a healthy 125 lb woman with 20% body fat, the 125 lb woman has 30% more muscle and 8 fewer pounds of fat.

To get an idea of what this may look like, a single pound of fat is about the same size as a 12 ounce coffee mug (not the contents of the mug, but the actual mug itself). Now certainly the healthy 125 lb woman isn't going to have 8 less coffee mugs worth of body, but rather she'll have almost 8 extra coffee mugs of firm, non-jiggly, non-saggy, muscle in place of fat--it's important to note that muscle takes up slightly less space than fat. Plus, all of that muscle is going to be distributed in places that make a more attractive appearance than that of a person with 8 lbs of fat that tend to cling to thighs, belly, hips, and as bat wings, etc.

A recent study(2) found the following averages for its female NWO participants:

Age: 35 years
Weight: 131 lbs
Height: 5 ft 3 1/2 inches
BMI: 23
Fat: 47.2 lbs
Lean Mass: 77.8 lbs
Lean Left Leg: 13.4 lbs
Lean Both Legs: 27 lbs
Body Fat: 39%
Waist Circumference: 28 inches
Hip Circumference: 38 inches
Waist/Hip Ratio: 0.75

A lot of women would consider 131 lbs as thin, possibly even skinny without realizing that 131 lbs can also be unhealthy. So, what does all of this mean? First, I guess it's time to toss out the bathroom scale. Under this scenario, scales are a poor tool when it comes to measuring health. Better units of measure are: body fat percentages (and lean mass weight which can be calculated from body fat percentage and weight), inches (waist, hips, thighs, arms, etc), cardiovascular fitness (how far can you walk? run? bike? how many stairs can you climb?), and finally, strength (how much weight can you curl? bench? squat?).

Great, another label to make women feel bad about themselves you say? Well, yes, but don't worry, it applies to men as well, and now that you know, you can start working toward a goal of more muscle--oh hey, that's what this blog is for right?

Until next time, go do something athletic!




- - - - - -
references:
(1) http://www.healthandage.org/professional/health-center/9/article-home/3193/The-Normal-Weight-Obese-Syndrome.html
(2) http://www.europeanreview.org/pdf/390.pdf

Skinny Girl's Quest for Muscle
Supplements: HMB beta-hydroxy-beta-methylbutyrate

Beta-hydroxy-beta-methylbutyrate--Boy, that sure sounds scary doesn't it! To the unfamiliar, it may conjure up images of large-scale class action law suits and FDA recalls and bans resulting from widespread use of diet drugs advertised with unflattering images of oyster-white, bikini-clad, muffin tops transformed into smiling, tanned, super models. Why would I want to put something with such a long, intimidating name in my body anyway? I'm a natural and organic foods kind of girl.

Turns out, HMB is a naturally occurring substance in our own bodies. Our muscles produce HMB following training activities that cause muscle breakdown (muscle breakdown is a good thing--this is what we strive for when lifting weights). HMB is also found in some of the foods that we eat. In supplement form, HMB is known as: calcium beta-hydroxy beta-methylbutyrate monohydrate or CalHMB, and is the calcium salt of HMB.

What's The Benefit?

In January of 2008, a thorough review of HMB studies was performed, indicating that it does show promise for increasing lean body mass, reducing body fat, decreasing muscle soreness following exercise, improving recovery after exercise, increasing fat oxidation, improving VO2 max peak, improving LDL cholesterol, lowering blood pressure, and even improving mood(1). Test subjects in the various studies, were given HMB in different dosage levels (1, 3, and up to 6 grams per day) vs. a placebo (0 grams of HMB per day). In a majority of the studies, the test subjects consuming HMB made gains beyond that of the placebo groups. Gains peaks with dosages at 3 grams per day. Higher doses did not increase gains above the 3 gram dosage size. It is important to note that only the test subjects who were in an active training program made improvements. Subjects who did not exercise while taking HMB showed no improvements. Additionally, subjects taking both HMB and creatine had larger gains than taking nothing, taking just HMB, or taking just creatine.

The journal review also cited studies showing no benefits from taking HMB and suggested that in many of the studies, the athletes were either over-trained or so well trained that they were experiencing plateaus. It was surmised that the training routine was at fault in these instances--the training programs were too familiar to the participants, eliciting little muscle stimulation effective enough to promote breakdown and later growth.

Additionally, a study performed earlier this year saw results only in the lower bodies and not in the upper bodies of the male research subjects taking HMB supplementation(4).

How Much Do You Take?

HMB is generally considered safe at levels of 3 grams per day, taken 1 gram at a time, three times daily. One study suggests that HMB supplementation should be standardized by body weight(2) at 17.3 mg per pound of body weight, per day. This table shows grams per day of HMB by body weight in pounds using the previously mentioned formula:

weight (lbs), grams per day
100, 1 3/4
125, 2
150, 2 1/2
175, 3
200, 3 1/2
225, 4

It should be noted that a study found that females can safely take a larger dose than males due to heightened levels of potassium following consumption in male subjects(3).

Summary

From these results it is possible to conclude that supplementing with HMB is effective at the start of a training program, and in less trained athletes.

Scary? Well, when it comes to spelling it, yes, definitely. However, from all of the research, it appears to be a relatively safe supplement that just might bring me closer to my goal.

Until next time, go do something Athletic!




- - - - -
references:
1) http://www.consumerlab.com/reviews/Muscular_Enhancement_Supplements-Creatine_HMB_Gluatamine_and_BCAAs/creatine/
2) http://www.nutritionandmetabolism.com/content/5/1/1
3) http://www.ncbi.nlm.nih.gov/pubmed/16006030
4) http://www.ncbi.nlm.nih.gov/pubmed/19387395?dopt=Abstract

Skinny Girl's Quest for Muscle
Comparing Protein in Yogurt

Updated: 8/12/2009

When increasing protein in your diet without simultaneously increasing fat, one could easily fall into a bland and boring meal rut, consuming endless chicken breasts, protein shakes, foil packets of tuna, and the everlasting dullness of egg whites. In my case, being a pescetarian (vegetarian + fish) I don't even get the variety from fowl, pork, or other landlocked meats. Certainly there are other sources of good clean protein. One shining example is yogurt, Greek yogurt specifically. To demonstrate how good this source actually is, lets compared the label of a Greek style yogurt to one of the candy-like pots of a national brand product.

First, the most important aspect of any comparison, Ingredients.

Meet our two Greek contenders:

First, Chobani Greek Yogurt, Nonfat, Plain
Ingredients:
1) Cultured Pasturized Nonfat Milk
2) Five Live Active Cultures (S. Thermaphilus, Bulgaricus, L. Acidophilus, Bifidus, and L. Casei)

Second, Chobani Greek Yogurt Nonfat Blueberry
Ingredients:
1) Cultured Pasteurized Nonfat Milk
2) Sugar
3) Blueberries
4) Five Live Active Cultures (S. Thermaphilus, Bulgaricus, L. Acidophilus, Bifidus, and L. Casei)

And, the competition:

First, a national brand* Plain, Nonfat Yogurt
Ingredients:
1) Cultured Pasteurized Grade A Nonfat Milk
2) Modified Corn Starch
3) Kosher Gelatin
And Active Yogurt Cultures: L. Acidophilus.

Second, a national brand Light, Fat Free, Blueberry Yogurt
Ingredients:
1) Cultured Pasteurized Grade A Nonfat Milk
2) Blueberries
3) High Fructose Corn Syrup
4) Modified Corn Starch
5) Nonfat Milk
6) Kosher Gelatin
7) Natural Flavor
8) Tricalcium Phosphate
9) Citric Acid
10) Aspartame
11) Potassium Sorbate
12) Red 40
13) Vitamin A Acetate
14) Blue 1
15) Vitamin D3
And Allergen Warning: Contains Phenylalanine
And Active Yogurt Cultures: L. Acidophilus

Even when I started out to write up this article, I had no idea that a yogurt could contain 15+ ingredients! Oh my.

Nutritional Comparison of Plain Flavored Varieties

(re-calculated to equal 170grams of each product)

Nutrient ...... Chobani ...... National Brand
Calories ...... 100 .......... 97
Fat ........... 0 g .......... 0 g
Cholesterol ... 0 mg ......... 4 mg
Sodium ........ 70 mg ........ 165 mg
Carbohydrates . 7 g .......... 14.2 g
Sugars ........ 7 g .......... 12.7 g
Protein ....... 18 g ......... 11.2 g
Calcium ....... 200 mg ....... 299.6 mg

Surprisingly, the Chobani has almost 7 more grams of protein for about the same amount of calories.

Nutritional Comparison of Blueberry Flavored Varieties

Nutrient ...... Chobani ...... National Brand
Calories ...... 140 .......... 140
Fat ........... 0 g .......... 0 g
Cholesterol ... 0 mg ......... 5 mg
Sodium ........ 65 mg ........ 85 mg
Carbohydrates . 20 g ......... 19 g
Fiber ......... 1 g .......... 0 g
Sugars ........ 19 g ......... 14 g
Protein ....... 14 g ......... 5 g

In this comparison, the Greek style wins by an even greater amount, almost 9 grams of protein. Also notice the carbohydrates in the national brand product, 14 sugars and 19 total carbohydrates--what makes up the 5 gram difference? One of these days I'm going to figure out this alien carb mystery--just not today.

So, the Chobani clearly wins for simple ingredients and protein content. How about we compare it to something completely different--say, protein powder(1)? Let's just use the brand that I have on hand right now for ease of comparison purposes (meaning, I don't have to go hunt for nutrition information on a website, but rather can take a quick peek at the label.)

Greek Yogurt Compared to Whey Protein Powder

Nutrient ....... Chobani ...... Protein Powder (1 scoop)
Calories ....... 100 .......... 90
Fat ............ 0 g .......... 0 g
Cholesterol .... 0 mg ......... less than 5 mg
Sodium ......... 70 mg ........ 60 mg
Carbohydrates .. 7 g .......... 0 g
Sugars ......... 7 g .......... 0 g
Protein ........ 18 g ......... 23 g

Wow, Pretty darn close, give or take a few natural dairy sugars!

Now there are other brands of Greek yogurt available--two of which I have tasted. As far as taste goes, my preference is definitely for the Chobani brand that I've included above. Yet, the other brands are easier to find. And, there is a comparison point that I have not touched on, price. A container of Chobani is about $2 $1.69** a pop, whereas leading national yogurt brands are only about $1 per single sized container (watch out for the new smaller sized pots coming on the market.) Protein powder is about $1 per serving, and chicken breast is around 66 cents per 27 grams of protein (a 3 ounce portion). Yet, the yogurt is by far the easiest--just pop it in your lunch sack and roll.

Well, there you have it, a good clean alternative for a low fat, low sugar protein source.

Until next time, go do something Athletic!


- - - - - -
references and footnotes

(1) Syntrax Nectar, Strawberry Kiwi flavor
* product name intentionally withheld
** price updated based on local grocery store visit (8/12/09)

Skinny Girl's Quest for Muscle
Iron Supplements

I hate running. Ok, the word 'hate' is wholly aggressive and I'm trying to like running--really I am. I've never been a runner. I can swim, hike, cycle, walk for miles and miles, play all sort of sports, but just running for running's sake is pretty darn difficult to enjoy. Perhaps the fact that I am prodigiously slow doesn't help. Small children easily speed by, on their tricycles, while eating ice cream cones and going backwards, uphill. Yes, I am that slow.

Fortunately, this blog is not called Skinny Girl's Quest to Run -- thank goodness as it would speedily plummet to a most certain demise.

This spring, I set out to at least attempt to work up to a nice 3 mile or so, easy run, just for a little change-up of cardio activities since I spend hours on my bicycle. I also added in a little swimming which I enjoy tremendously--but that's a topic for another day as is the fact that I'm doing cardio in the first place while trying to build muscle. A big re-think is in order.

I started out with run/walks. About 3 minutes of running followed by 20 minutes of walking (because walking is so much more enjoyable.) I think the theory is to do about 20 seconds of walking, but why push myself? I just couldn't work up to running for longer periods of time, and my mileage was non-existent [think: 15 minute mile pace]. Simultaneously, I was researching supplements and nutrition. As I am pescetarian (vegetarian + fish) with an extremely occasional bit of red meat, I tend to reside on the lower side of the iron scale. This spring, my workouts in February through April were typically done while in a very low energy state. I kept asking my trainer: what should I eat to boost energy? not realizing that my listlessness was probably caused by a lack of iron. Then blood test results hinted to the same--iron was lacking in my system.

Even with this knowledge, I still was unable to boost my energy after filling my daily meals full of iron rich foods like spinach, shrimp, beans, etc., and increasing my still infrequent meals that include a small amount of red meat.

As part of my supplement research however, I had devised a supplement plan that included what I consider two absolutely key supplements needed to help me obtain my goal of building muscle: 1) creatine and 2) iron, in addition to a variety of other supps (to be included in later articles.)

Iron deficiency is known for causing fatigue, shortness of breath with exercise, and poor sports performance(1). Adequate amounts of iron allow for "blood building" (a term I learned from my friends who practice Chinese medicine.) Iron is vital for the creation of hemoglobin and myoglobin in the body. These two globin-brothers carry oxygen in the blood and muscles--probably a good thing for someone trying to build up some muscle.

As a result of the research, I purchased a liquid iron supplement instead of attempting to just add more iron-rich foods to my diet. I selected Floradix Floravital Iron + Herbs for several reasons. First, it had been previously recommended to me--several years back and I'd since forgotten--by my acupuncturist. Second, it's a natural and vegetarian product made from the extract of various flowers and plants. Finally, it passed Consumerlab's test of iron supplements--this is good as you want iron in your iron, not lead (two products tested by Consumerlab were contaminated with lead.)

To my surprise, the product was on sale at my local grocer and I purchased 2 large sized containers. They are a liquid formula and require refrigeration after opening so I planned to store one in a cool place unopened until needed.

It's important to note that the Floradix product contains C and B vitamins in addition to iron. It also must be used within 4 weeks of opening. I mark the jar with the date that I opened it so as not to forget. But, if you do forget, the product will tell you as it will start to sour once the life has reached its useful limit. If you don't plan on taking a full dose daily, you probably should consider one of the smaller sized containers. The large size expired before I was able to use it up.

Additional research indicated that the iron supplementation was a much smarter approach than attempting to increase iron-rich foods and I have since read a theory that spinach, while rich in iron, actually decreases iron absorption in the body(3) contrary to popular beliefs that spinach is good for correcting iron deficiencies. Other interesting theories about iron suggest that one can obtain all of the iron they need by just cooking in an iron skillet. However, this was shown to be incorrect(4). So for all of the men out there fearing high iron intake, perhaps you can eat that iron-skillet fried spinach after all?

So, what does this have to do with running anyway? After the very first day of taking the iron supplement, I was able to run a full mile non-stop. My first mile in years--probably almost a decade. That evening I went out for a run, knowing my turn-around point for a 1 mile run (half mile out, half mile back). I started at a slow jog and didn't stop, just kept trudging along, one foot in front of the other. It may have been dreadfully slow, but I did it, the whole mile without walking once.

Coincidence? Perhaps. Result of the other vitamins in the product (B's and C)? Perhaps. Result of the other supplements yet unnamed? Perhaps. However, my energy has definitely increased as has my strength, muscle development, and fitness in general. I'm pleased with my decision to add an iron supplement.



- - - - -
references:

(1) http://www.consumerlab.com/reviews/Iron/iron/
(2) http://www.nlm.nih.gov/medlineplus/ency/article/002422.htm
(3) http://www.healthcastle.com/iron-spinach.shtml
(4) Sharieff W, Dofonsou J, Zlotkin S. Is cooking food in iron pots an appropriate solution for the control of anaemia in developing countries? A randomised clinical trial in Benin. Public Health Nutr. 2007 Oct 15.

Skinny Girl's Quest for Muscle
First Impressions: Crazy, Wobbly, Rocking-Sole Shoes--Friend or Foe? Or Just Plain Goofy?

Original Draft: July 24th, 2009
Release Date: August 6, 2009

I've been eyeing the MBT and Ryn rocker-style shoes for some time now. I first learned about them after reading an amusing article in Running World magazine. The author journaled about wearing a pair of rocker-sole shoes during his family's week-long Disney theme park vacation. After the brief introduction through the magazine article, I spied the crazy footwear in the window display of a downtown shoe store during one of my many get-the-heck-out-of-the-office breaks. The shoe store is known for its more comfortable and proper [read: boring, ugly] shoes--hence the reason that I'd never actually visited the interior of the store. Why bother if the window displays lacks adorable, yet skyscraperesque high heels?

Now back to those rocker-soles. MBT states that they are "anti hard flat surface" and that they have created "the anti shoe". What this results in is a shoe with a sole that looks more like a rocking chair than the large, stable, flat wedge we're accustom to on the bottom of our shoes. Imagine cutting a hard rubber ball in half and gluing it to the bottom of your tennis shoes--Ahhh, now you have MBT shoes "the anti shoe". Using the term "the anti shoe" seems quite fitting for these bizarre kicks, unless of course you are talking about clown shoes or a shoe that rubber band man might wear--but more on this later.

Why ever would I want to buy "the anti shoe"? And, more specifically, why on earth would I buy an ugly shoe? Yes, I said it, they are ugly! Well, to start, MBT claims that their shoes reduce stress on your joints and back. Ok, this is a nice benefit especially for those of us who are not kind to our knees and backs (I'm raising my hand here). MBT also states that they improve posture. This could be a positive for some, however I'm always complimented on my good posture so it's not necessarily a selling point in my case. MBT goes on to say that they help build leg, lower abs, and lower back strength. Now this is a definite selling point as my goal this August is to build up some big, gnarly, Schwarzenegger-like leg muscle. Certainly a shoe alone won't give me the herculean muscles that I'm after, but it can't hurt right? Finally, MBT suggests that they improve gait. Another selling point. Perhaps with improved gait, I'll run faster (speed is good!)

There are even a few research articles posted on the MBT website that I've since downloaded but have yet to read. The titles are quite intriguing and include articles such as: "Activity of selected muscles crossing the ankle joint complex and lower limb gait characteristics using an unstable shoe", "Masai Barefoot Technology, a quantitative pilot study about the effect of gait in MBT-shoes for persons with Low Back Pain", and finally, the most teasing of the bunch: "Cellulite Study". Definitely a first-in-line read! Anything that claims to cure cellulite has the potential for a highly entertaining read. Do I rub the shoes on my backside? Oh I can not wait to take a peek at their cellulite reduction methods!

Skipping back in time to my purchase. As I mentioned earlier, this was my first visit to the "comfortable" shoe store--oh the agony of walking into a store that lacked any pink or sparkly shoes. However, the salesman was friendly, the shop was decorated in a minimal and modern style--I think I could handle it. I was introduced to two different brands of the rocker-sole shoe, Ryn and MBT. Their soles are similar but Ryn had slightly more stylish (if I dare call them stylish) shoes including a patent leather Mary Jane and a chic disco tennis shoe in a Puma-like design of silver on black. The Ryn brand also claims an anti-slip sole--something not marketed in the ads of rival company MBT. Upon wearing both, I noticed that the Ryn shoes were definitely less slippy, but the MBT shoes could not be considered slick, especially for someone who is used to wearing high heels with shiny red soles that have less than six square inches of contact surface. Not a problem for this gal.

The Ryn's were also lighter and had quite a bit of arch support. Both brands offered multiple styles including tennis shoes, "Teva" like sandals, basic black shoes, and a hiking style. However, MBT also offered a few casual style shoes in canvas with either laces or leather straps. Additionally, MBT had three varieties of rocker-sole, the original (a moderate rock), the new sole (the most exaggerated rock of the MBT shoes) and a less conspicuous sole (with the least amount of rock). Aesthetically, I preferred the casual shoes in canvas with laces. But, to my disappointment, learned that the store did not have any in my size.

After walking around the store in more than six different styles, as pairs and as unmatched sets for comparison purposes, I finally settled on the MBT Sport Black. Although I really liked the look of the Ryn Nazca, in the ubercool silver and black, they just seemed way too clownish on my feet. Of all of the shoes, the Sport Black were the least noticeable. Important warning here: the first time you see these shoes on your feet, you may quite possibly die of shock. They are goofy! And, don't bring the gal-gang into the shoe store, an uncontrollable gigglanche will erupt.

So, What's the Big Deal?

This is where it gets good! I was definitely a skeptic. The shoe manufacturers brag about how walking on rocking-soles is like walking on sand, by the ocean...blah blah blah. Right. Walking on sand by the ocean sounds like a lovely way to advertise anything. I'd probably buy toilet paper if I thought it would transport me to the beach, on a sunny day, with a little umbrella adorned drink at my side. Who is gullible enough to believe this stuff?

After walking back to the office in these shoes following my purchase, I definitely wouldn't describe the feeling that I got as walking on sand by the ocean. But, what they did do was to put a huge ear-to-ear kooky smile on my face! Boing Boing Boing! I am rubber band man! Oh yeah baby! I'm springy and I've got big, fast steps. And, I'm cruising down the sidewalk at a million miles per hour (and I probably look like a raging lunatic! with a big goofy smile on my face, an outlandishly bouncy gait, and clown-shoes to boot!) But, who the heck cares? I like it!

Oh, and did I mention, I'm about two to three inches taller? Can't beat that.

So what if my co-workers (and the CEO down the hall) all think I've, as my Grandmother would say "gone cracky". These shoes rock (and roll) and they make me happy (and bouncy).

I've only been able to walk a few blocks in them--I definitely need to give them a more thorough break in before I recommend them. On the downside, I did notice a strain in my low back (which is probably a result of yesterday's heavy squats at the gym--time will tell) and I'm a little afraid of wearing these babies while walking the dog: "Oh look mom, a squirrel! Let's get it!"

Me: Boing boing boing, "Ack, I can't stop!"

Boing boing boing.

[smile]

boing boing boing.


- - - - -
references:
a) http://us.mbt.com/

Skinny Girl's Quest for Muscle
Build Muscle by Doing Absolutely Nothing

My workout partner (who is less motivated than myself) and I didn't make it to the gym for our weekend "leg day" workout. My trainer is out of town this week, and the weather is hot hot hot. All of this equals a giant lack of motivation to get myself to the gym or outside (running, bicycling, mountain biking, hiking, swimming, or even walking). My exercise this week to date consists of about 3 walks outside during lunch hours or breaks from work--and those performed in less than ideal shoes (today's are a pair of 4" heels). Plus, a few minutes per day doing routine cleaning, gardening, playing with the dogs, etc. Although, over the weekend, I did sport my RYN rocker-sole shoes, which are claimed to build leg muscle (RYN and MBT shoes review to come soon).

After some stomach issues last week, I cut back on supplements as well and have only been taking HMB (about 1/3 the recommended dose), smaller amounts of creatine, and a couple other miscellaneous supplements. (No worries for those who are interested, I'm planning a supplement write-up soon.) My diet has remained somewhat the same if possibly a few less calories per day. My sleep is okay--not great.

So, what's the result of all of this non-muscle building activity? What do I get for being a total couch potato?

More Muscle!

Oddly enough, my Lean Mass is up and my Body Fat is down. I've calculated the difference using averages (averages over last week and averages over this week). All other factors equal. Here are the differences:

......................This Week ...... Last Week
Avg Weight (lbs)........ 124 ............ 125
Avg % Body Fat.......... 25% ............ 26%
Avg Lean Mass (lbs)..... 88 ............. 87

Unfortunately, I did not start using the "Athletic" setting on my body composition scale until just recently and am missing the data to be able to compare values based on corrected body fat (and lean mass) information. However, these are my corrected scores for just this week (using the "Athletic" setting). (For an explanation of "Athletic" setting and other information regarding my body composition scale, please see my review of the Tanita body composition scale.)

..................... This Week ("Athletic" settings)
Weight................ 124.6 lbs.
Body Fat.............. 23.3%
Lean Mass............. 90.8 lbs.

In the event that it's just a fluke in the data, I've also been trending my lean mass and body fat over the last year. So far, the results fit the trend with a very small spike this week.

What does all of this mean?

I suspect that when experts mention that rest is critical to developing muscle, they're spot on. Now I wouldn't expect my body to continue to build muscle without additional strengthening activities, and the sooner probably the better as I have been out of the gym for almost a week. However, my fears of becoming a couch potato as a result of this temporary lapse have been invalidated. Here's to my week of relaxation and also to getting my rear back to the gym very soon.

Until next time, go do something Athletic!

Skinny Girl's Quest for Muscle
Saturated Fats

Earlier, I posted about the percentage of protein that I have decided to consume as part of my diet. However, I still need to determine daily fat and carbohydrate intake. As part of my research, I ran across lots of information (and a lot of conflicting information) about fats. To start, there are many different levels of fats recommended as part of modern diets. These range from one end of the spectrum to the other--from the low fat diets to the popular fad Adkin's-style diets with high levels of protein and fat. Additionally, there are many considerations when it comes to fat including the makeup of the fats: saturated, monounsaturated, polyunsaturated (including omega 3 and omega 6), trans-fats, cholesterol, and phytosterol. But, it doesn't stop there. Saturated fats can come from a variety of sources including both plant and animal fats. While unsaturated fats, which are considered to be the more healthy of the fats, can be processed to resemble saturated fats. Yet are these processed fats still healthy? For example, oils that are liquid at room temperature can be hydrogenated--hardened--to form margarine or Crisco-like products. The hydrogenated fat, while firm like a saturated fat, is still considered unsaturated, but falls into the trans fat category. Finally, there are the three substances that are fast gaining the reputation of the new not-so-naturally born killers of the fat world: monoglycerides, diglycerides, and triglycerides.

Saturated Fats and Trans Fats -- Not the Same Stuff

Traditionally, saturated fats have been portrayed as unhealthy while unsaturated fats (including trans fats) were giving the label of a healthier alternative. While this is in part true, there is quite a bit more information in the details that should be considered. First, trans fats have made a complete 180 as far as health is concerned, and are now being removed (somewhat by force) from our diets. Trans fats are those fats that have been hydrogenated and typically include: hydrogenated and partially hydrogenated coconut and palm oils. Trans fats also occur naturally in animal products such as milk and in the fats of meats such as beef and lamb.

Hydrogenated Oils, Saturated Fats and Cholesterol

While hydrogenated or partially hydrogenated coconut oil is not a saturated fat, some studies have shown it to increase total cholesterol (and increase LDL--bad, while decreasing HDL--good cholesterol levels) in the body. This has resulted in the negative reputation of the earth's tropical oils: palm and coconut oil. Interestingly, cholesterol levels in the body do not come directly from food as your body manufactures its own cholesterol. In a study(1) performed by the Department of Nutritional Sciences and Department of Kinesiology, University of Connecticut, Storrs, CT, overweight subjects were placed on two different reduced calorie, low carbohydrate diets. One of the diets included three eggs per day. The other group received a zero-cholesterol egg-substitute. At the end of the study it was determined that the egg-eating group had increased HDL-C levels (this is considered a "good" cholesterol) and decreased metabolic syndrome risk factors. These factors are believed to contribute to heart disease and include (2):

• Elevated waist circumference:
  Men — Equal to or greater than 40 inches (102 cm)
  Women — Equal to or greater than 35 inches (88 cm)
• Elevated triglycerides:
  Equal to or greater than 150 mg/dL
• Reduced HDL (“good”) cholesterol:
  Men — Less than 40 mg/dL
  Women — Less than 50 mg/dL
• Elevated blood pressure:
  Equal to or greater than 130/85 mm Hg
• Elevated fasting glucose:
  Equal to or greater than 100 mg/dL

Cholesterol, a substance which also has received a bad reputation due to its link with heart disease, is a vital part of nutrition. HDL "good" cholesterol is important for brain function and associated with retaining memory function and decreasing dementia later in life(3). Yet high levels of cholesterol measured midlife can indicate a risk of dementia later in life(4). There are many options for lowering or balancing cholesterol levels in the body and perhaps one of the best methods is through exercise(5).

Coconut Oil -- It's Two Forms: Really Bad or Miracle Food?

So is your head whirling with all of this information? Wait, there is more. Let's go back to the tropical oils such as palm and coconut oil. These are the two oils with the bad reputation brought about by processing--either hydrogenating or partially hydrogenating. These oils in their raw or "virgin" form, while somewhat high in saturated fat are considered very healthy (almost to the point of "miracle" remedy like extra virgin olive oil) by some. Coconut oil, in its raw state is solid like margarine at room temperature and has baking and cooking qualities resembling Crisco or lard. However, it has a low burning point and should not be used for high temp frying. Raw coconut oil is very rich in medium-chain triglycerides (MCT's). This is the substance that gives unprocessed coconut oil its miracle cure reputation. MCT's are fat, but are not processed and stored in the body in the same method as other fats. Instead the liver "burns" these fats to be used as an immediate energy source. MCT's are also easier to metabolize than standard fats and could be useful in individuals who have difficulty consuming fat. So, what does all of this mean? Well, to start, you get a few fats for free--i.e. you can eat some fat without it being stored in your body. Researchers are looking into whether these types of fats can in fact decrease the overall body fat percentage of those who consume MCT's in place of other fats. Current research suggests this is a possibility, yet also demonstrates that a higher level of cholesterol (likely from the saturated fats) can also result(6).

Coconut Oil in the Kitchen

I've been experimenting with organic virgin coconut oil in the kitchen for a few months with really wonderful results. This is definitely an easy fat to substitute in place of other forms of fat. So far, I've used it in baking, frying, and even in smoothies and as a spread. First, probably the most natural fit for this oil is in baking. Even though it's labeled coconut "oil" it's much more margarine-like at room temperature. It can be purchased in a virgin or raw state, with the flavor and scent of coconut, or can be purchased as a de-scented product. I've been using the virgin product and do enjoy the very faint coconut essence in baked goods such as scones and muffins, which are especially delicious when the oils or lard-like fats have been fully replaced with coconut oil.

When frying, it's important to cook at a lower temperature as the coconut oil can burn. I've had success sauteing potatoes, peppers, and onions, (for a breakfast hash), baking fish and vegetable packets on the grill, low temp stir frying, and even blending with a higher temp vegetable oil for slightly hotter cooking requirements. I do notice a little bit of coconut flavor, but have really enjoyed it. It's definitely not strong enough to distract from any of the dishes that I've prepared.

Until I read differently, I think I'll consider coconut oil a useful replacement for some of the fats in my diet--hopefully the miracle remedy qualities will ring true and bring me that svelte, yet muscular body I'm chasing.


Well, that's all for now, until next time, go do something athletic!



- - - - - -
references:

(1) http://jn.nutrition.org/cgi/content/full/138/2/272
(2) http://www.americanheart.org/presenter.jhtml?identifier=4756
(3) http://americanheart.mediaroom.com/index.php?s=43&item=451
(4) http://www.sfgate.com/cgi-bin/article.cgi?f=/c/a/2009/08/04/MNB41928H4.DTL
(5) http://www.webmd.com/cholesterol-management/features/exercise-to-lower-cholesterol
(6) http://www.sciencedirect.com/science?_ob=ArticleURL&_udi=B6T7C-4KNMB0V-6&_user=10&_rdoc=1&_fmt=&_orig=search&_sort=d&_docanchor=&view=c&_acct=C000050221&_version=1&_urlVersion=0&_userid=10&md5=79a111c2418d2544e59b4a890b7f5c72

other readings:

a) http://en.wikipedia.org/wiki/Coconut_oil
b) http://www.consumerlab.com/tnp.asp?chunkiid=21809&docid=/tnp/pg000823
c) http://www.consumerlab.com/tnp.asp?chunkiid=22378&docid=/tnp/pg000293
d) http://www.thedoctorwillseeyounow.com/articles/nutrition/dietheart_6/
e) http://www.dldewey.com/columns/monodyf.htm

Skinny Girl's Quest for Muscle
Product Review: Tanita BC-558 Ironman Segmental Body Composition Monitor

Now that I've owned and used the Tanita BC-558 Ironman Segmental Body Composition Monitor for a couple years, I thought it would be a good time to write up a review. Don't you hate reviews from the owners of brand new products that haven't really had time to actually use them? You know what I mean: "Oh, I just love my brand new car! It's so shiny and pretty. And, one of these days, I'm planning to drive it too!" I'm going to try to avoid knee-jerk reaction reviews and focus on products that I've tested over a useful period of time.

To start, what is a "Segmental Body Composition Monitor" anyway? Tanita describes its product as: "[this] product gives individual body composition readings for each body segment- trunk, right arm, left arm, right leg and left leg. The BC-558 is especially useful for anyone who is monitoring the balance of left and right side of body or trying to build or rehabilitate a particular part of one's body."

In case that's a little too vague, here's the information that I get from the scale each time I step on:

Today's Date
My Weight in Pounds (with one significant digit in 5th's, i.e. 0.2, 0.4, 0.6, etc.)
My Total Percentage of Body Fat
The Percentage of Body Fat in my Left Arm
...in my Right Arm
...in my Right Leg
...in my Left Leg
...in my Torso
My BMR (Basal Metabolic Rate) in Calories
My Metabolic Age
My Hydration Level
A Visceral Fat Rating
My Total Pounds of Bone Mass
My Total Pounds of Lean Body Mass
The Total Pounds of Lean Mass in my Left Arm
...in my Right Arm
...in my Right Leg
...in my Left Leg
...in my Torso
A Physique Rating

And, all of the above comes with graphs showing improvement (or the unthinkable: declines) over time as long as you step on the scale regularly. The memory spans up to 36 months (according to Tanita). However, on my scale I've only been able to get readings as far back as 3 months with regular use, and longer periods with less frequent use.

Other Features:

The scale is fully functional for up to 4 users and has a "guest" setting. There is also a quick button for a weight only reading. Each user enters the following information: Gender, Birthday (day, month, year), Height (i.e. 5 ft, 4 1/2 inches, with 1/2 inch being the smallest unit of measure), and "Athletic" mode--either you are or you are not. Tanita describes this as "a person involved in intense physical activity of approximately 10 hours per week and who has a resting heart rate of approximately 60 beats per minute or less. Tanita’s athlete definition includes “lifetime of fitness” individuals who have been fit for years but currently exercise less than 10 hours per week. The body fat monitor function is not intended for pregnant women, professional athletes or bodybuilders."

I've been using the scale without the "Athletic" mode. However, after review and comparison of my body fat information over time, it appears that in my case, the "Athletic" mode gives me the most valid body fat reading.

I've tested myself under various scenarios with Total Body Fat Percentage readings as follows:

Female: 27.2%
Female (athletic): 23.5%
Male: 17.9%

In Karen Sessions ebook "Iron Dolls", she suggests averaging the Female and Male readings (on a similar scale, which does not have the "Athletic" mode) and subtracting 1 from the result. Using her math, my body fat would be:

First, find the Average:
27.2 (female) + 17.9 (male) = 45.1 / 2 = 22.55

Now from Average, Subtract 1:
22.55 - 1 = 21.55

Under her theory, I'm 22.55% body fat which is quite a difference from the 27.2% I get without Athletic mode. Using the Athletic mode (23.5%) appears to be a much closer result to her suggestion.

I've also been tested by employees of the local gym using calipers--who have put me closer to the 20 mark vs. the 30 mark. I am still considering a Bod Pod test as the ultimate comparison, but that'll be the topic for a future blog posting.

Changes Over Time:

One of the most useful aspects of the scale (or any body fat scale for that matter) is the ability to track changes over time and adjust as necessary to either cut additional fat or add lean mass. The Tanita does have a display with memory and graphs, but I much prefer tracking in a spreadsheet or notepad (in fact, I use both). Each morning that I test, I write down my scores. Later, when I'm at a computer I enter the information into excel in tabular format so I can see everything on one page. Being able to track information over time has also given me hints about proper scale use. My readings within the same day can be very different, however, day-to-day readings (always taken first thing in the morning) have much less variation.

Additionally, on the days that the scale claims I am more hydrated, my body fat scores are less (and it suggests I have more pounds of lean mass). I've read that another factor that can influence body fat scales is: body temperature (influenced by a recent shower or exercise). All of these details have helped me fine tune my reading schedule in attempt to get the most accurate information.

Right-side / Left-side Body Differences:

Another quite useful feature of this scale is the ability to determine right-side/left-side body discrepancies. For example, my right arm typically has 0.2 lbs or more muscle than my left arm. This may seem insignificant, but since my arms only include about 4 pounds of muscle each, this is a 5% difference--and very noticeable when it comes to bicep curls! This discrepancy, along with my right/left leg discrepancy which is just the opposite: left leg has more muscle than right, have remained consistent over time. Interestingly, the right/left leg discrepancy decreases in the summer with increased bicycling, but becomes prominent again during my less active winter months.

Guest Users:

My younger siblings stayed at my house a couple years ago and each one wanted to be tested on the scale. The first on the scale was my younger brother who was over 18 at the time. He had no trouble on the scale and it appeared to give him an accurate reading. The second to hop on the scale was under the age of 18. The Tanita not only provided less information, but the information itself seemed slightly wrong for his body type. And, the third of the bunch had the same problem (he is also under 18 years of age.) We theorized that the scale doesn't provide as much information for individuals under the age of 18. There was also no "Athletic" mode option for youngsters. We re-tested adjusting all of their ages up to 18 years and the information appeared slightly more accurate and useful.

Other Odds and Ends:

The scale uses standard batteries and I haven't had to change them yet since I purchased the scale. It's rather large, but not heavy. Plan on it taking up quite a bit of floor space unless you have a nice storage area. The display and buttons are all fairly self-explanatory once you read the manual and they are large and easy to read. Using the scale is easy as long as you can bend over--you are required to reach down and pull up two handles that are attached by cable to the scale. While standing on the scale, it's important to not allow your body parts to touch such as thighs touching each other, arms touching the sides of your body, etc. Tanita also recommends that you keep your arms at a 90 degree angle while holding the grips.

It's suggested that you clean the contacts regularly (prior to each use is recommended). I just keep a towel near the scale along with a pen and pad of paper. The scale scrolls through some of your output readings after use such as weight, body fat, right arm fat, left arm, left leg, right leg, and torso. However, don't overlook the other data not included in the scroll--to access it, you must manually press individual buttons. Probably the best feature Tanita could add to this scale is a USB port for data collection as you could quite possibly give yourself a wrist injury with all of the transcribing.

Recommended?

Can I recommend this scale? This is a tough question. The scale is very expensive. Using Karen Sessions' formula, one could use an inexpensive ($30) hand-held scale and achieve adequate information to track progress over time. Right/left body differences can be tracked in other ways such as one rep. max tests, a tape measure, or just looking at muscle size in the mirror.

If you have the funds and the interest, by all means, this is definitely the premier scale on the market. If you are a total data junky like me, than this is the scale for you. If you don't fall into either of these two categories (and you aren't recovering from single-sided body injury or a personal trainer who'd like another method besides calipers) than perhaps a less expensive model would be just fine.

Until next time, go do something athletic!