 It is undeniable that we live in an age of boundless information: the internet allows us access to resources beyond our imagination and we are assaulted by a seemingly infinite amount of data on a daily basis. Unfortunately, this plethora of information leaves us with mountains of garbage to search through before we find anything of value. There are scores of fantastic sources, for sure, but the combination of the vast, wholly unregulated wasteland of the internet with the stunning pseudo-science and falsities of the mainstream fitness industry creates an arduous journey to discover any manner of truth about fitness. This week's column will address a few of what I consider to be a few of the most heinous of fitness falsities:
1. "SPOT TRAINING"
2. "THE CORE"
3. "CARDIO"
Each of these subjects warrants their own article. Hopefully I can open a few doors with this discussion, and provoke you as a reader to investigate into the realities of fitness and exercise. This will be a brief column this week, as I am swamped with work and attending a fantastic seminar on coaching the Olympic lifts as taught by world-class coach Mike Burgener.
1. SPOT TRAINING: Let's keep it simple: it's a complete load of crap. An utter impossibility. A waste of time, totally ineffective AND - not real. A method based on bodybuilding training that emphasizes focusing on one aspect of the body at a time order to (theoretically) maximize hypertrophy (muscle growth). It's inefficient, ineffective for the average (read: non-steroid enhanced) lifter. Yes, you can become bigger, and perhaps somewhat stronger by strengthening certain muscles in isolation, but more than anything it creates a false sense of strength: when you strengthen each muscle group individually, it does just that - strengthen it when used by itself. How often in your life do you use just one muscle? Answer: never. Compound, functional movements are what create real, usable and lasting strength. Technique, form, range of motion - these are crucial, always, but in addition, doing core lifts uses your muscles in synergy, as they are built to be used. Not only does it create shorter, more efficient workouts, but it strengthens your core way better than a million crunches, gives you real results, protects your joints and other great shit I don't feel like writing right now.
Let's say you don't like your stomach: you think it's flabby, ugly and not nearly as sweet as that dude on the cover of Muscle and Fitness who looks so sick and must get laid constantly, because, bro, look at those abs. So your first thought is, "I need to get a stronger midsection!" It seems a logical correlation - address the area, get stronger and bada bing, you're scoring supermodels. WRONG. The only way to increase muscle definition, especially in the midsection, is by reducing body fat. Let me repeat that again, in all caps, to emphasize the importance of this truth: THE ONLY WAY TO INCREASE MUSCLE DEFINITION, ESPECIALLY IN THE MIDSECTION, IS BY REDUCING BODY FAT. I could say it again, if you didn't get it. Did you get it? I literally mean body fat - fat all over your body. You don't pick and choose from where it comes. The unfortunate truth is that often times the place from where we want to lose fat the most if usually the last to go. So all those crunches/sit-ups/side bends/stability ball whoopsy-doo's you've been doing? Not doing the trick. Eat better, sleep more. That's how you get a six pack.
Now, if you want a legitimately stronger midsection, start by widening your conception of what constitutes the "core." So we went from abs to core, now spread it out even more to everything between the shoulders and the knees. It's a slippery slope, as we can quickly realize that knees, ankles, neck and head position can have an impact on our "core" strength.
And now we segue smoothly into....
2. CORE: I'll admit it's a big improvement from "abs." Viewing the midsection of the body (the area between the shoulders and the hips) as a collective unit (versus the former mindset of just the abs) is a step in the right direction. Unfortunately, this step has also led us in pursuit of the most bizarre, haphazard collection of movements using tools bordering on ridiculous in order to improve our aesthetic appearance. You may notice that we discussed in the previous topic of SPOT TRAINING - remember, IT DOESN'T WORK LIKE THAT. Here we will briefly address why core training is massively over-used, inefficient and absolutely essential.
I get a bad rap for not being concerned about "the core." As much as it drives me insane, I realize a prime motivator for almost all of my clients is to have a lean midsection. I am not against low body fat. But that falls under the realm of client responsibility - you want to have a "six pack," drop the soda (diet or otherwise), put away the Ho-Ho's and pick up some damn broccoli. I can train you till I'm blue in the face, but it still won't change your crappy eating habits.
But that's not what this is about. What I cringe to call the "core," is a series of muscles who's primary duty is to keep your spine from collapsing and bringing your shoulders crashing down on your hips. Our ab-centric culture drives us to repeat infinite numbers of exercises which stimulate the anterior (front) muscles, with minimal attention to the posterior (back). Now, again, this is not in reference to reducing body fat (an impossibility through direct exercise - SPOT TRAINING), but rather in terms of activation and muscular development. If you want to improve your athletic performance, concentrate first and foremost on developing a strong, balanced foundation using bodyweight exercises that promote stability, proper alignment and range of motion. Once you've mastered those, move on to basic weight training (back squats, deadlifts, overhead press, cleans, etc). If you observe proper technique with these movements, core strength will follow. Of course, each case is different and attention must be paid to individual circumstances, but don't put on your jacket before your shirt. You must have a proper foundation before you consider pursuing midsection-specific movements.
3. CARDIO: Avoid jogging. Seriously. Jogging is a pretty useless pursuit, unless your plan is to become a marathon runner, and even then, I would suggest using more interval running than a straight jog - as with any fringe sport, it requires complex and specified programming. If you want to run, sprint/run a particular distance or time, then walk or jog a similar period. Basic intervals. Easiest one, if you run outside, is sprint a block, walk a block. Or run hills, or do callisthenic-type movements (jumping jacks, mountain climbers, burpees, jump rope, etc). It's more efficient, time-wise and cardiovascular-wise, more effective in calorie burning (not only because of the increased intensity, but because of the metabolic benefits) and less boring (in my opinion). But if you're dead set on jogging, form is crucial. Distance running, like biking (or any other mono-directional movement), is hard on the body - repetitive stress on the joints, restricted range of motion, etc. Use these activities with discression and proper cross-training.
For running: good posture (back straight, ears above the shoulders, neutral hip position. Move your arms - not wild swinging, but elbows bent 90 degrees, pumping front to back in tandem with opposite leg rising. This is difficult to explain through just words. Think of how a sprinter runs - this is good running form. Run on the balls of your feet - running is about forward movement, right? If you try to utilize the "heel strike" all of the sudden you're running forward while leaning back. Keep that vertical body, but think forward. Again, sounds weird, but it's just proper body dynamics. Jogging doesn't lend itself to that. If you get shin splints: it's usually a manifestation of lack of tibialis anterior (shin muscle) strength/flexibility, and is exacerbated overuse - as in, if you haven't jogged in a while, and you hit it real hard, you'll probably get shin splints - just as if you hadn't worked out in a while, and you hit it real hard, you'll probably get real sore.
Here's the thing - I'm not against running at all, it's that lazy-ass jogging shit and half-assing it on ellipticals that bugs me. It's what you see 99% of people in health clubs doing, and it's a waste of time. To get results working out, you have to do just that - WORK OUT! Crazy, right? Vary what you do at the gym - run, don't jog. Understand the programs on the machines - increase the intensity, vary what machine and program you use. Get a sweat going, sprint on the treadmill, get crazy. Trust me. Of course, know your limitations/weaknesses/injuries/health restraints. I'm just giving ideas, not set in stone recommendations. I do all kinds of assessments with all clients before I prescribe a full-on exercise program. But you're all smart, and you can figure out how to not kill yourself.
Suggested intervals for running/biking/whatever: begin with a 30 second sprint, follow with a one to one and a half minute walk/jog. This helps build your cardiovascular efficiency (through work/recovery). Vary your interval times (try 20 second work, 20 second recovery, or 45/15, or 1minute/1minute). Vary how you increase your intensity - some days increase the incline, some days increase your speed or resistance - see what I'm getting at? If you do the same stuff all the time, your body adapts and stops growing (read: advancing). Try swinging dumbbells/kettlebells for time, or doing walking lunges, bear crawls or squat jumps for time. Adapt your programming, vary what you are doing, and WORK HARD. Strangely enough this is the key for progress in all strength and fitness, so DO IT!
We will also be answering your health/fitness-related questions in future columns. Either email me your questions:
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This e-mail address is being protected from spambots. You need JavaScript enabled to view it or post your questions in our WCS Fitness Q&A thread.
Tyler Welch is the Strength & Conditioning Coach at Neutral Ground Brazilian Jiu-Jitsu. He is also the founder of Second Nature Fitness, an active Brazilian Jiu-Jitsu competitor, certified personal trainer, natural training specialist and Yogafit certified yoga instructor. Follow him at www.twitter.com/secondnaturefit, www.myspace.com/secondnaturefitness, Facebook and www.secondnaturefitness.org
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