What’s worse, many of the mistakes are easy to correct.  If your personal trainer does some of these things, confront him and ask him to justify himself.  A wealth of science based information is available to fitness professionals, but most make little use of it.  Instead, they rely on habit, misconceptions, and empty promises to market their businesses.

Part 1: Unstable Surface Training

A BOSU Ball In Action

Trainers claim that unstable surface training will improve balance and ‘core strength.’  Standing on a balance or BOSU ball while performing exercises forces a trainee to constantly adjust his weight or fall over.  It does require quite a bit of skill to do well.  Unstable surface training invariably teaches trainees to balance on unstable surfaces more effectively, but the question is: does that accomplish anything worthwhile?  Does training on a BOSU ball make a trainee stronger, jump higher, run faster, or burn more fat?

In short: no.  Unstable surface training is a completely ineffective method of training for healthy trainees.  One of the few controlled studies to answer this question, from the Human Performance Lab at UConn, looked at how university-level soccer players responded to unstable surface training. (You can read the abstract here.)

The authors concluded, “These results indicate that UST using inflatable rubber discs attenuates performance improvements in healthy, trained athletes. Such implements have proved valuable in rehabilitation, but caution should be exercised when applying UST to athletic performance and general exercise scenarios.”

The subjects in the study who trained on unstable surfaces didn’t get as strong or fast as the subjects who trained the old fashioned way with a pair of shoes on the floor.

Let’s look at one common case of unstable surface training: standing on a BOSU ball while performing an isolated arm movement.  The trainer has her client stand on the ball, hands her a pair of 5 lb dumbbells, and instructs her to curl for 10 reps or so.

What does this training accomplish?  A trainee spends so much energy and concentration on standing upright that he can’t lift a meaningful amount of weight.  Because he can’t lift much weight, the training stimulus to the biceps is insignificant and the trainee doesn’t get stronger.  If the client performs the same exercise standing on the floor, he can lift a meaningful load and see a real training effect.

I said the short answer is no, unstable surface training is not effective.  The long answer, however, is yes, it can be effective in very specific situations.  Trainees coming off injuries will find unstable surface training very useful because it retrains the musculature around the joint to respond to quick changes in loading.  After an ankle sprain, for example, unstable surface training will help retrain your muscles to tighten up as your ankle starts to roll.

While I haven’t talked at all about the safety of unstable surface training (it’s usually pretty safe), some personal trainers have managed to make it dangerous (see below). But, in the end, my real criticism is simply that it doesn’t work. Show me a strong and fit individual balancing on a BOSU ball, and I’ll show you someone that built their physique with old-fashioned training before trying their hand at squatting on a ball filled with air.

Brilliant!

Writing down absolutely everything you do in the gym gives you a powerful tool to measure progress. You can have a handle on things —how you look in the mirror, how your clothes fit, some of the weights you use, or your treadmill setting—without writing them down. But your personal appearance changes incredibly slowly (especially once you’ve been working out for a while), clothes aren’t going to fit much differently unless it’s a suit you wear once a month, and who can really remember how many reps you did on the bench press two weeks ago with 155lbs on the bar?

Writing everything down means you know exactly what is happening with your body. It could be as simple as your strength on a single exercise or notes scrawled in the margin about little aches and pains. I can’t remember how many times I’ve looked back over my log and recognized patterns of accumulated stress and injury which I would never have noticed without my notes.

What if you’re just trying to get in shape and don’t care how strong you are or how fast you can run?  What’s the point of knowing that on August 12th you benched 180 lbs 6 times, then did 3 sets of 5 pullups and ran 2 miles in 15 minutes?  It’s this: ‘getting in shape’ means getting stronger, losing fat, and/or improving metabolic fitness and flexibility.

How do you objectively measure those things? By recording them each and every time you go to the gym, and making incremental improvements on every measure! You CAN’T get that much stronger (bigger or more “toned” muscles) without consistently lifting more weight. You CAN’T get “fitter” without running/rowing/biking faster or for longer periods of time. Without the notebook it’s very difficult to force yourself to systematically improve. If 5 pullups were hard last week, they’ll be hard this week. But doing just 1 more pullup every week means that in a month you’ll be doing 9; in two months, 13!

Not only does tracking all this information allow you to work out more intelligently, it also gives you a fantastic motivational tool every time you crack it open! Without exception, every one of my clients begins training without really caring about the numbers, they just want get in “better shape” and don’t mind working hard while they’re in the gym. Beyond that they don’t really care about what weight is on the bar, the times of their workouts, or how fast they can run.

But a funny thing happens after about 3-4 weeks of personal training with me in downtown Toronto. Each person begins asking me about the weight on the bar: “What are we doing today? How much more than last week?” They begin to care about keeping track, and measuring progress. But, the best part is always when I tell (or show) them how far they’ve come. However much better they feel or look, it’s still not as great as the satisfaction in their faces when they see an entry from their first week training saying something like, “Back Squat: 3 sets of 5 with 95lbs” and one month later, “Back Squat: 3 sets of 5 with 165lbs”.

There’s no other way to get that same feeling, and it all comes from putting just 5 or 10 more pounds on the bar each and every workout.

• Supplements. This is a huge business, around $20 billion in sales in the US alone according to an industry lobby group report. Very few of those dollars are well-spent. I recommend protein supplementation for some individuals, fish oil caps for those who don’t eat a lot of fatty fish, and maybe some creatine for a more advanced trainee. But these aren’t going to cost more than $30-$50 per month on average. Wander into any health foods store, GNC or the like, though, and you’ll find shelves upon shelves of mass gainer, fat burner, testosterone booster, and general make-you-lean-and-strong-right-now! pills.  Too bad none of them do very much at all besides slim down your wallet. One humorous example is that of “Surge Recovery”, a post workout drink marketed by Biotest that “turns on the muscle gaining, hyper-drive switch.” (You can read more sensational claims about the product here.) At about $2/serving, this drink had better be pretty amazing! Alan Aragon did an analysis of Surge earlier this year comparing it to chocolate milk and ultimately concluded that the two were equally effective (based on the research done to date). Chocolate milk, however, is less than half the cost per serving for all the hyper-drive switch muscle building you could want.

• Exercise equipment. We’ve all seen the infomercials promising six-pack abs, bulging biceps, or a toned butt—all in just six minutes a day! More nonsense. The most advanced equipment most people will ever need to get fit and look better are a nice set of dumbbells, a bar with some weights, and a comfortable pair of shoes for exercising. After all, Olympic and professional athletes are using this same basic, time-tested things to get stronger and faster. Can you imagine Usain Bolt ditching his squat rack for a Shake Weight?

• Fads. Books, diets, articles, gurus, coaches, and programs. Every month there’s something new, from the South Beach and Zone diets to P90X, Marine-style bootcamps, 6 Ways to Build Bigger Biceps, and so forth. All of these have one thing in common: they promise fast results. And most of them are either very flawed or make outrageous claims. See my post on bootcamps for the kind of ridiculous claims that are common, and which completely undermine the credibility of what could otherwise be a decent program.

It’s hard for me not to take all this nonsense a little bit personally. I’m a trainer, I make claims about my product, and I charge money for that product. Unlike many of these companies, though, I like to think that 1) I make realistic promises and 2) I deliver on those promises.

Even if the industry continues to sell overpriced, unproven products to make a quick buck, I’d also like to think that consumers can become more informed about health and fitness.  That’s what I try to do when training my clients, and with the content of this blog.

The Olympic lifts are the Snatch, and the Clean and Jerk. Despite their incredibly unfortunate names, these two lifts are some of the absolute best things you can add to your training to improve your speed, explosive strength, and athleticism. Both variants involve literally jumping the bar overhead, using almost every muscle in the body. There is no equivalent lift that is as “full-body” as either the Snatch or C&J. Elite Olympic lifters are some of the strongest and fastest people on the planet with vertical jumps comparable to high jumpers, with short range sprinting ability better than NFL running backs.

But Olympic lifting can be intimidating for new trainees. With SFB Fitness however, they will be introduced gradually, paying extra attention to technique. As well, O-lifting doesn’t need to be done exclusively with barbells. Here’s a great demonstration of Ross Enamait doing snatches with a dumbbell (0:15 – 0:25):

Starting light, dumbbell snatches are an excellent introduction to Olympic lifting. One of my clients picked them up quite well in less than 15 minutes. After working on them for a few additional sessions she had no trouble at all with 30lb dumbbells doing 20+ reps in just over a minute. From dumbbell snatches, most trainees will move on to the power clean with a barbell. Similar to the full squat clean in the first video, the bar is instead received while the person is still standing in a partial squat. The difficulty can be decreased further by having the trainee pick the bar off the ground first – then clean it (a hang clean).

There exist even more variations on the Olympic lifts, but all have in common a powerful jump with the barbell/dumbbell/heavy implement. They are a valuable addition to your training program, even if you don’t play a sport. The explosive nature of the lift trains your body in ways slower movements such as the deadlift, squat, or overhead press do not. You’ll find improved strength and appearance in your upper back, hamstrings, and even calves. Plus, they’re a hell of a lot of fun!

Want to learn the Olympic lifts safely and properly? Book a free first session with SFB Fitness!

Not a fan of this view? Read on!

• Two groups of obese individuals were put on identical 800kcal (very restrictive) liquid diets for 12 weeks.
• One group did endurance or “cardio” training 4 times a week for one hour (walking, biking, or stair climbing).
• The other group underwent strength training 3 times a week using 10 stations with increasing number of sets.
• Fat loss, change in body composition, and change in resting metabolic rate (RMR) was measured at the conclusion of the study.

The results were astonishing (for many people):

• Both groups lost significant body mass, BUT the strength trained group had no loss in lean body mass (muscle).
• The endurance trained group lost significant amounts (nearly 10lbs) of lean body mass.
• The strength trained group lost on average MORE body fat (~4lbs) than the endurance trained group.

Additionally, the resistance trained group actually increased their RMR, while the endurance trained group suffered a significant (14% decrease). Essentially, the resistance trained group’s metabolism sped up over the 12 weeks, while the endurance trained group’s slowed down as their bodies conserved energy!

What can we take away from this study?

1. Losing significant amounts of body fat requires calorie restriction (eating less) – although not with the severity done in this study.
2. Strength training is superior to endurance training for conserving muscle mass, AND losing fat, AND maintaining a healthy metabolism.

For those individuals looking to lose weight and fat out there the prescription is clear. First, reduce the calories you consume – this can mean simply eating less OR eating less calorie dense food. Substituting leafy vegetables for rice and pasta, drinking water instead of soft drinks or juice, or snacking on fruit instead of baked goods are easy ways to start. Second, begin a strength training program to conserve muscle mass and keep your metabolism going strong. And finally, if you have the time, add cardio work such as walking, swimming, or stair climbing for overall cardiovascular health.

Of course, my absolute BEST recommendation would be to start a personal training program with SFB Fitness where all aspects of your training will be optimized for your specific goals. Contact us today!

Usually aimed at women that want to get tighter midsections and more toned arms, these workout programs usually prescribe lots of reps (hundreds of crunches) with very low weights (20+ dumbell curls with 5lbs). The fact is, a muscle’s appearance (on both men and women) is a factor of three things: genetics, body fat, and size of the muscle. Muscles will look different on different people because of length of the underlying skeletal structure and insertion points  - both of which are genetic and unchangeable. Lower (or higher) bodyfat will make muscles more (or less) apparent on the continuum from flabby to toned to ripped. And because you can’t target fat loss (see Fat Loss Myth #1) lowering overall body fat is the way to go. Finally, bigger muscles are more visible and – depending on your preference – more attractive.

Doing lighter weights or more reps will have no effect on any of these 3 factors. If you want your muscles more toned, you must either reduce overall bodyfat or build bigger muscles. Luckily, both of these things can be achieved by improving your diet and starting an effective exercise program.

2. Women Should Avoid Heavy Strength Training So They Won’t Get “Big”

Most women (understandably) aren’t interested in putting on a lot of muscle mass. Losing fat, looking more toned, and feeling healthier are often primary goals. This doesn’t mean, however, that they should avoid proper strength training programs. While women are capable of adding muscle to their body, most women will get stronger without looking like bodybuilders, who are self-selected and consume copious amounts of steroids. Most women who invest the time with or without personal trainers in building strength will find themselves feeling healthier, experiencing fewer aches and pains, able to play sports at a higher level, and, yes, looking more toned.

Still don’t believe me? Here’s a clip of former US champion weightlifter Melanie Roach.

I won’t go into tremendous detail on the science behind SMR, but it’s basically a form of deep tissue massage, with all the benefits (pain relief, relaxation, flexibility etc. etc.) that goes with it. Of course, a session with a licensed massage therapist usually starts at $50 and goes up from there – fantastic if you’re a professional athlete with several hours to spare, but definitely not for everyone. SMR on the other hand can be done with just your hands, a tennis or baseball, or – most commonly and effectively – with a foam roller.

One of those things where you're going to look a little silly no matter what.

Foam rolling is simple: just place the part of your body that you’d like to massage over the foam roller. Roll up and down the length of the muscle or tissue, paying extra attention to areas with knots, or where you feel discomfort. Avoid areas that cause acute pain, and stay away from joints. There’s much more to the method, but that’s a good starting point. Spend about 10 minutes before every workout, or try longer sessions (maybe with some stretching) while relaxing in the evening. Mike Robertson of Robertson Training Systems wrote a great (and free) in depth guide to SMR and foam rolling. You can download his e-book here. Amazon.com has a selection of rollers from very soft to high density.

Will foam rolling before every workout cure you of all aches and pains? No, but I can promise that consistent use WILL improve the quality of your muscle tissue, and make you feel better, recover quicker, and ultimately allow you to get more out of your training. I started foam rolling consistently only about 6 months ago, and I can attest to its effectiveness. While I used to miss several workouts a month because of soreness or minor injuries, I now stick to my schedule and haven’t had a training injury since.

1. Targeted Fat Loss

This is a great one.  For men and women it’s getting rid of that extra bit of fat around the midsection to reveal their abs. For women it’s the bit of fat on the underside of their upper arm. Everyone wants to get rid of it, and there a million products/routines/pills that promise to do so. But the fact is, it’s impossible to target fat loss on any part of the body. Fat is deposited around the body without any regard to whether the muscles underneath have been worked.  That’s why all those crunches never gave you a six-pack.

2. Aerobic Training is Best For Fat Loss

This one is rooted in actual science, although it’s ultimately just as misguided as myth #1. Aerobic training – low to moderate intensity activity where your heart rate is about 60-75% of your max heart rate (HRM) – burns energy primarily via the oxidative energy pathway (approximately 70%). Put simply, fat molecules are broken down into energy which your muscles use. High intensity exercise on the other hand – sprints, circuit training, or heavy strength training where your heart rate is typically above 75% HRM  - burns energy primarily via the glycolytic energy pathway (about 50%). In this case, glucose (sugar) is the primary energy source with fat taking a smaller role. Unthinking trainers and the fitness industry took this physiological fact and prescribed low to moderate intensity exercise – the “fat burning zone.”
BUT, low intensity training however, burns fewer calories. A lot fewer – so an hour on the treadmill might mean 300 burned calories or roughly 220 fat calories, but an hour of circuit training could burn something more like 600 calories! Even though less comes from fat, half of 600 (that’s 300 for those who’ve had their morning coffee) is more than 200 or so. So ditch long duration, low intensity training for the most part. It’s boring and largely ineffective for losing fat.

Drop and give me 20!

Bootcamps are all the rage these days, with the parks of Toronto and elsewhere filling with sweaty bodies and drill sergeant instructors/personal trainers every morning. While there is much to like about these programs, ultimately I find them lacking as a long term answer for most people.

Pros

• Any activity is better than no activity. Trainees are outside running, jumping, doing pushups, situps, and other great things. They’ll certainly sweat while doing so, and will definitely make some strength and fitness gains over the 1 month period that camps usually run for.
• Intensity–what’s lacking in most trainees’ self-directed or personal training programs is here in bootcamps. Instead of sitting on a few weight machines, then taking a short break to jog on a treadmill, bootcampers are outside doing bodyweight movements at high intensity.  You’ll work harder doing these programs than at many gyms.
• Group classes–being around other trainees chugging through workouts is great motivation for many people. Having fellow bootcampers encouraging to push yourself harder is a great change of pace, not to mention the accountability that comes from knowing that people will pester you if you skip a workout.

All these aspects of bootcamps are great.  If you’re going to the gym alone or with a personal trainer who points you to the elliptical, I’d honestly recommend a few bootcamps to make fitness fun.  Otherwise, I have problems with most, if not all, bootcamps.

Cons

• Duration–bootcamps typically last a month, with the implication that you will be in great shape by the end of it.  But then what?  Do another bootcamp? Most trainees who go through one of these programs and and make fitness and body composition gains are either satisfied with their progress, or so beaten down from the workouts that they go back to their normal lifestyles, convinced that they’ve “got into shape.” Six months later, they’re out of shape and need to go to another bootcamp.
• Ridiculous claims–here are some promotional claims made by a bootcamp operating in Canada:
  • Up to 16 lbs weight reduction
  • 1 – 6 inches reduced in your thighs, midsection, and arms
  • A boost in your immune system, and a decrease in sick days
  • 25 – 100% increase in strength and stamina
  • An energized yet relaxed feeling…

• Every point made is either barely justifiable or outright fabrication. There’s no secret weapon for fat loss or muscle gain – both processes take time. Can you see dramatic results in a month of quality training? Yes, of course, but good programs and trainers don’t need hyperbole.  (And I’ll leave targeting fat loss around the body for another article.)
• Technique, form, progression, virtuosity: bootcamps can’t offer any of these things.  There isn’t enough time to teach trainees anything but the most basic bodyweight exercises (and only to very low standards of movement quality). Squatting, deadlifting, rowing, push pressing…all these exercises are incredibly beneficial and can be taught to anyone, but you’ll never find a bootcamp that has the time or attention to teach them. Without them, trainees will be forever stuck doing endless sets of pushups, getting sore arms, and making very little progress.

Is a bootcamp for me?

If exercising with a group and being outside (assuming it’s summertime in Toronto) gives you the motivation you need to start exercising, then I would recommend you sign up.  If you can afford it, however, look into a personal trainer with someone like SFB Fitness to get a more well rounded strength and conditioning program started.  (Your first session with us is free!)  If cost is an issue, look online for resources on training. A great place to start is the Starting Strength Wiki, a collection of articles based around Mark Rippetoe’s book Starting Strength (2nd edition)
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