Does this workout make my legs look big?

I've had clients ask why they feel bigger after a great workout. You'd think after a workout you'd smaller be right? You've sweat and maybe lost a couple ounces of fluid so you must be smaller after a workout, right?

The truth is your muscles are actually bigger after a workout. A couple contributing factors are increased blood flow and inflammation. When you're exercising more blood is pumped in to the working muscles to increase the availability of oxygen and nutrients. As we talked about in the last post, there are specific nutrients that are needed for muscle contraction to happen.

Inflammation is the biggest factor in lingering swelling (maybe even 72 hours later). When a muscle is swollen due to inflammation, which is often associated with soreness, the muscles damaged tissue is being repaired. Workouts literally damage muscle tissue and then body repairs it making it stronger. This is especially true with eccentric exercises or movements, as opposed to concentric or isometric. Let's use a pull up for our example; the pulling of the chest to the bar is the concentric action, if you were to stop at the top and hold, your muscles would be working isometrically and then eccentrically in lowering yourself slowly, which is actively lengthening the muscle. The actively lengthening part is where the most muscle damage occurs and therefore creates the most swelling.

So the short answer is yes, your muscles are bigger after a workout, but the great news is that you're getting stronger by the minute as your body repairs your damaged muscles and the swelling will dissipate as soon as the muscle heals. To decrease recovery time do some active recovery activities like foam rolling, stretching, maybe even some yoga and make sure you stay hydrated and well nourished. It's important to listen your body cues and plan your workouts accordingly or have your trainer help you plan them. This is a gross analogy but it's the best I can think of. Think of your muscle damage as scab, if you keep working the muscles with out appropriate rest and care you're basically picking the scab off your injury over and over again. It will never heal, right? Or if it does you've lengthened the repair process tenfold.

In sum, embrace the amazing healing powers of your body. Listen to your body so that you can get stronger. Train smarter, not harder, eat well, stay hydrated and rest!

Neurological Control of Movement

 I'm studying for the NSCA-CSCS exam in June, it's comprised of two parts. One part scientific foundations and the other part is applied. I studied Political Science in college, not biological sciences; in fact I avoided higher level science because math scares me. In retrospect I should have gone for it because now I'm self studying subjects that are really nice to have a teacher for.  While studying and reviewing my materials I realized I learn best from teaching others so today we're going to talk about neurological control of movement (how are brain tells our muscles to move).

The body has more than 430 skeletal muscles and each skeletal muscle is an organ that contains muscle tissue, connective tissue, nerves and blood vessels. Epimysium covers all of our skeletal muscles and is continuous with our tendons at the ends of the muscle. Tension is developed in a muscle because of a signals sent from the spinal cord. Here's my understanding of how muscle contraction works.

Nerve Impluse:

Step 1:

A signal is sent from the brain or spinal column.

Step 2: Motor neuron in spinal column (ventral horn) is activated, and action potential passes outward in the ventral root of the spinal cord from the nerves to effectors (muscle)

Step 3: The action potential in conveyed through a motor end plate on each muscle fiber of a motor unit. 

Step 4: The action potential causes a release of acetylcholine (ACh) from the axon terminal in to the synaptic clefts on the surface of the muscle fiber which increases the permeability of Na+ (Sodium) in to the sarcoplasm, if there's enough ACh an action potential will occur.

Depolarization:

Step 5: Na+ enters muscle fiber, rapid depolarization of sarcolemma occurs= action potential

Step 6: The action potential spreads away from the end plate in all directions and depolarizes the Tubules where it continues down in to the sarcoplasm where is depolarizes the sarcoplasmic reticulum (SR) membranes.

Step 7: The SR responds to the action potential by opening Ca++ (Calcium) release channels which floods the surrounding sarcoplasm located between the thin (actin) and thick (myosin) filaments with Ca++.

Step 8: Ca++ binds with Troponin, Troponin changes shape and exposes the myosin binding sites on actin.

Step 9: Myosin heads (cross bridges) attach to actin binding sites, the myosin head flexes drawing actin filaments of sarcomeres towards each other. The ATP binding site is exposed and ATP binds to the head.

Step 10: Under the influence of ATP the myosin head detaches from actin binding site.

Steps 9 & 10 are repeated over and over again during a single contraction event as long as ATP and Ca++ are available.

Relaxation:

Step 11: Ca++ is returned to SR

Step 12: Troponin again covers actin-myosin binding sites and muscle relaxes.

More on Muscles.....

Muscle cells or muscle fibers are long and cylindrical; they often run the entire length of the muscle and have the approximate diameter of a human hair. These fibers have many nuclei on the edges of the cells or fibers. Under the epimysium are in bundle groups or muscle fibers called fasciculi, each fasciculi is covered with a connective tissue called perimysium and each muscle fiber is surrounded by endomysium. The endomysium is encircled by the sarcolemma or the cells membrane.

For muscle contraction to occur there has to be a neuromuscular junction, this is the junction between a motor neuron (nerve cell) an the muscle fiber it innervates. One motor neuron or nerve cell can innervate several hundred muscle fibers, but each fiber only has one neuromuscular junction. A motor neuron or nerve cell and all of the fibers it innervates is collectively called a motor unit.

All of the muscle fibers of a motor unit contract when they are stimulated by the motor neuron The extent of control a muscle has is determined by the number of muscle fibers in a motor unit. The fewer the muscle fibers per motor unit the more neuromuscluar control we have of those particular movements. 

The action potential that flows along the motor neuron is not directly responsible for creating muscle excitation, but the motor neuron creates excitation in the muscle fiber its innervates by a chemical transmission. When a motor unit is effected by the action potential all of the muscle fiber with in the unit will contract. This is known as the all or nothing principle.

There we have it, my long winded explanation for how muscles contract, if any science people out there want to help me out, please feel free! Thanks!

Sugar Rush!

I was asked to speak about a topic of my choice; I could have chosen anything about nutrition, exercise or general well-being. I chose to talk about SUGAR....Why? Because sugar is a HUGE problem.
Most people are unaware of how big the sugar problem is. The average american consumes 100-130lbs of sugar per year, which is way TOOO MUCH. Over consumption of sugar can cause metabolic syndrome, type II diabetes, cancer, a weakened immune system, high blood pressure, depression, obesity and so much more.
Then the question is...How much is too much? The American Heart Association recommends no more than 10 teaspoons per day. The average American adult is consuming 22 teaspoons and the average child in America is consuming 32 teaspoons a day. Sugar is in everything...even in things that are marketed as health products. It's cheap, it appeals to taste buds and it's a preservative. Sugar has many names and it can be hidden in packaged/processed foods. Sugar is an addictive substance and is often compared to caffeine, alcohol, or drugs. The side effects of sugar withdrawal are real, but learning how to slowly eliminate added sugars from your diet and your family's can increase life expectancy and change your relationship with food.

This is just a sneak peek of tonight's talk...Want more info? Come to our Healthy Huddle up tonight at 6:45pm at the West Sacramento Rec Center.

Baked Salsa Tilapia

I hope everyone had a great weekend. My weekends always feel like someone pressed fast forward. They're busy in a good kind of way, on Sunday evening I'm always left wanting more. This weekend was no different. I worked half day Saturday, got my training in, ran some errands and headed to a friends house for their Maker's Expo Party (great party idea), everyone makes something completely homemade to share, they are brewers so we had some yummy beer and cider. I made lentil burgers and someone made amazing bacon wrapped plantains. Their was tons of other food, but the beer and bacon wrapped plantains were AMAZING! Sunday morning started with some paperwork and a workout, then prep work for my Sunday group, they were on fire today, they did a great job at the workout.

Tonight I made Baked Tilapia and Greens. I used the linked recipe, but used salsa and diced celery rather than frozen veggies and no butter. I served it on top of mixed greens with olive oil and cider vinegar, I'm out avocado but have topped it with that it I had some. Yum! I sure hope my Sunday crew is eating a healthy dinner tonight too!
Check out the nutrition on this guy:
6oz Filet with mixed greens & Olive Oil/Vinegar
Cals: 325
Fat: 18g
Carbs: 7g
Pro: 32g
Fiber: 4g

Enjoy and rest up! Monday will be here before we know it!

Time to Mix it Up!

I've been living in the same house for going on 2 years. It's a cute little house conveniently located in downtown Sacramento. It's a rental and Seth and I take great care of it, but I stopped liking it after the first couple of months of living there. Nothing had changed, I think I just had gotten bored with the way it looked and felt.

Guess what? Your body may feel the same way about your workouts!?!

Your body gets bored of the same workouts quicker than you think. When that happens your strength gains slow and your workouts need to change to continue making progress. 

How often do we need to change up our exercise routine? 

That's going depend on many factors, including how much you're training, what your goals are and how intensely you workout. As a general rule 3- 6 weeks is just about right especially if what your doing requires very little skill. For example if you're new to exercise and you started using a elliptical everyday for 40 mins chances are you'd see some progress (if your diet was also dialed in). But, that elliptical will only get you so far. After about 20 elliptical sessions your body will remain the same. Yes, you'll still be burning calories but your body needs a new demand placed on it. This demand could come from higher intensity cardio like intervals (preferably not on the elliptical) or the better choice in my opinion, weight training.

If you're training with at trainer they should have you doing many different exercises at every session,    that doesn't mean you won't do the same exercise that you have done in the past, but we are changing things like the number or reps or sets you will complete, the weight you'll use or the exercises used to compliment  a primary movement.

Take a look at your workout regime; is it time to mix it up?

As for my house it was definitely time...This weekend I completely re-arranged our house. Our office is now our bedroom, our bedroom is now our office, I cleaned out the patio and put new flooring in so the space is usable. I cleaned out my closet and managed to fit a ton more in there. The point is I feel completely different about my house now, I love it. It's little, but it's functional. I hope you feel the same about your workouts, they should be to the point, functional and hopefully somewhat enjoyable!

Dessert Hummus

Happy Super Bowl Sunday! I have to admit I'm a terrible sports fan, I love playing sports, but watching them bores me to tears. Luckily no one forces me to watch; instead of watching the game or interrupting others who actually care about the score I'm spending some time in the gym and kitchen where I can do the things I love on Super Bowl Sunday.

Going in to Fitness Rehab this morning was just what I needed, 30 mins of yoga and foam rolling (I'm so super sore from dead lifting with Cara yesterday) and then Spin. I can actually touch my toes again. My Monday morning Yoga students will happy to not hear moan as I forward fold after sun salutations.

The recipe I'm making for today serves as great dip for parties, but I really like it because I love nut butters and they are healthy in moderation. I eat them very conservatively because they pack so many calories and fat in to very small portions. This dip allows you to stretch your serving of nut butter out so that you can eat each slice of your apple with dip or make ants on log without over indulging.

Today we are making Sweet Hummus or Dessert Hummus, whichever you'd like to call it. The best part of this recipe is that you may have all the ingredients at home right now!

Grown Up Ants on Log with Dessert Hummus

DESSERT HUMMUS

1 12oz can Garbanzo Beans or White Beans drained and rinsed
1/2 cup Granulated Stevia (or sweetener or choice Maple Syrup, agave etc)
1/4 cup Nut butter (Almond, Peanut, or Cashew)
1/2 t salt
1 t Cinnamon
1 t Vanilla Extract
1/8 cup Ground Flax or Quick Oats
1/4 cup optional add-ins, Raisins, mini chocolate chips, slice almonds, Vanilla protein Powder, or crushed peanuts.
(if you need more moisture add water 1 T at a time)

1. Combine all ingredients in food processor and mix until creamy or to your desired consistency.




2. Enjoy with sliced apple, carrots sticks, celery etc!

Squats!

Let talk squats! Some of you are doing monthly squat challenges like this one. Normally I talk about lifestyle and nutrition on my blog, but a good squat is just as important as good meal. I want to break this down in two sections, "The Basics" for newbie Squaters and "The Nitty Gritty" for my old timers.

The Basics:

Why Squat?

The squat is a compound, full body exercise that trains primarily the thighs, hips and buttocks.

It also strengthening the hamstrings (back of thighs) the core (abdominal and back muscles). In addition to strengthening all of these muscles you are building some of the largest muscles in the body which will help you burn calories in the long run.

How to Start?

Beginners should start with body weight squats and over time add weight and depth the exercise. Body weight squats can also be great way for trainers to evaluate flexibility and strength when starting a strength program. Click here to see a Basic Squat Video.

Watching the video will help, but I'd recommend having an trainer help to ensure proper form before adding weight or increase the amount of repetitions you're asking your body to preform. 

The Nitty Gritty:

Why Squat?

Squats work your quads, hamstrings, as well as help to strengthen bones, ligaments and insertion of the tendons throughout the lower body. Squats are considered a vital exercise for increasing the strength and size of the legs and buttocks, as well as developing core strength. Isometrically, the lower back, the upper back, the abdominals, the trunk muscles, the costal muscles, the shoulders and arms are all essential to the exercise and thus are trained when squatting properly. 

In addition to making you super strong a barbell squats require a huge amount of energy output. For this compound movement you need tightness throughout the entire body as well coordinating multiple muscle groups to complete the movement. Mobility is also key to get the hips parallel or below the knee at the bottom of the squat. Click here for more good stuff!

Ready to change up your current squatting routine?

There are so many ways to squat! If you're squatting on a regular basis now and you'd like to add some variety to your routine try changing some of these variables; foot stance (narrow, just wide of hips or Sumo) your Rep scheme, your sets, your tempo (how fast you move through the squat), adding extra resistance (bands or chains etc). When it gets heavy don't be ashamed to use a belt.

Be safe and lift with people you trust!

All in all, squat often and well; it's good for your health!