Exercise and the Female Form...

Women out there, are you really going to ‘bulk’ up if you decide to lift weights? In this installment, I’d like to dispel some of the common myths concerning resistance training and the female form.

To begin with, all preconceived notions, male-female stereotypes, and psychological hang-ups must be let go (or at least put on hold while you are in the gym).

First, a word or two on the effects of weight training on the female physigue. Contrary to popular belief, it is biochemically impossible for a woman to build a physique with large musculature. For the most part, men and women share an array of hormones which control everything from ovulation in women to the onset of secondary sexual characteristics such as facial hair in men. For example, FSH or follicular stimulating hormone is found in BOTH men and women, but in men the hormone produces Leydig cell growth in the testicles while in women follicles which produce eggs are formed. The two main sex hormones, Testosterone and Estrogen, play the largest role in the determination of the amount of lean muscle mass your body will be able to build and carry. Estrogen, the hormone responsible for shopping and mood swings in women is also found in males. Testosterone, the hormone responsible for muscle hypertrophy (enlargement) in males is actually a chemical derivative of estrogen, and is also found in women. The important thing to remember here is that although both hormones are found in both men and women, the amount produced is a sexually dimorphic characteristic. In English, this means that boys produce alot of testosterone and only a little estrogen while girls produce alot of estrogen and only a little testosterone. Testosterone is necessary for muscle growth so women can only develop minimally. Oh yeah, and those huge bodybuilding women you see (and even many of the fitness/figure contestants) are chemically enhanced (They inject themselves with synthetic testosterone, altering their delicate hormonal balance. In essence, they masculinize themselves) So anyway, the point of this rather elaborate discussion is to emphasize to the women out there that no matter how often you lift weights or how heavy the weights you lift are, there is no way you will ever build big, bulky muscles. In fact, free weight-based resistance training is an excellent way to establish overall muscle tone while maintaining the feminine form. Over time, it will also help to prevent bone loss (osteoporosis) and is a great complement to a well balanced nutritional program. So lift away!

Type 2 Diabetes and Our Children

The diagnosis of type 2 diabetes is becoming increasingly common in U.S. kids and teens, especially in those who are overweight. Some studies report that between 8% and 45% of children who've been newly diagnosed with diabetes have the form known as type 2.

Diabetes is a disease that affects how the body uses glucose, the simplest type of sugar in the body, and one of its main energy sources. Our bodies break down the foods we eat into glucose and other nutrients needed to fuel bodily functions, which are then absorbed into the bloodstream from the gastrointestinal tract. The glucose level in the blood rises after a meal and triggers the pancreas to make the hormone insulin and release it into the bloodstream. But in people with diabetes, the body either can't make or respond to insulin properly. As a result, the level of sugar in the blood remains higher than normal. High blood sugar levels are a problem because they can cause a number of symptoms and health problems.

The two types of diabetes are type 1 and type 2. Both cause blood sugar levels to become higher than normal but do so in different ways.

Type 1 diabetes (formerly called insulin-dependent diabetes or juvenile diabetes) occurs when the immune system attacks and destroys the cells of the pancreas that produce insulin. Kids with type 1 diabetes need insulin to help keep their blood sugar levels within a normal range.

Type 2 diabetes (formerly called non-insulin-dependent diabetes) is different. Unlike someone with type 1 diabetes, a person with type 2 diabetes still produces insulin but the body doesn't respond to it normally. Glucose is less able to enter the cells and do its job of supplying energy (this is called insulin resistance). This causes the blood sugar level to rise, making the pancreas produce even more insulin. Eventually, the pancreas can wear out from working overtime to produce extra insulin and may no longer be able to produce enough insulin to keep blood sugar levels normal. People with insulin resistance may or may not develop type 2 diabetes — it all depends on whether the pancreas can produce enough insulin to keep blood sugar levels normal.

The vast majority of people who develop type 2 diabetes are overweight. Excess fat makes it harder for the cells to respond to insulin. And being inactive further reduces the body's ability to respond to insulin. In the past, doctors called this type of diabetes adult-onset diabetes because it almost exclusively affected overweight adults. Today, that description is no longer accurate. More kids and teens are being diagnosed with type 2 diabetes, most likely due to the fact that more kids and teens are overweight.

Those with insulin resistance or type 2 diabetes are also more likely to develop hypertension (high blood pressure) or abnormal levels of blood fats (cholesterol and triglycerides). People with these conditions have a greater risk of developing heart disease, stroke, and other health problems.

So with all of these facts in mind, prevention is key. Educating our children concerning the problem and dangers of obesity while being well informed ourselves is the starting point.

Does our DNA define us?

DNA, the unifying molecule of life, has become a star in its own right. Just about every movie, television show, and news broadcast these days gives DNA a central role in the telling of their particular story, real or imagined. From movies like Jurassic Park, to shows like Crime Scene Investigation (CSI), to even the OJ trial, DNA has become a pervasive element in modern day society.

Even so, my guess is that even though people have some familiarity with the three magical letters that abbreviate Deoxy riboNucleic Acid, the average person in the world today has no clear understanding of what DNA is or what it actually does....

To highlight this point, it is important to keep in mind that DNA in and of itself doesn't really have an actionable role...in fact, it is quite inert, and can be seen as playing its part several steps away from where the real action occurs (at the protein level). DNA is simply a code, a blueprint if you will, much like the one a contractor will use to build a house...except for the fact that DNA is the blueprint for life. All life on planet Earth is inextricably linked by this marvelous molecule, and before you start thinking that as a human being you are the lord and master of this world, keep in mind that your DNA is extremely similar to that of a chimpanzee, the chicken or fish you might be eating for dinner, or even an innocuous garden slug.

So yes, DNA is miraculous and it does bind every living creature on this planet. But does it truly define us as individuals? The answer to this question is an incredibly complex one, and it highlights the age old conundrum of 'nature vs. nurture'. In other words, are our genetics the main controlling factor, or does our environment and the choices we make throughout life play the most important role?

In short, our DNA may be able to tell us who we are, but it cannot tell us what we will become. For example, although an individual may have a genetic propensity for cardiovascular disease, cancer, or obesity, this does not mean that it must come to fruition. By leading a healthful lifestyle, exercising regularly, and maintaining a proper relationship with food, a person and even more so a child, can help to shape their future physical well being.

Biochemistry of the human body made easy....

The biochemistry of the human body is an amazing thing. Not many people take the time to understand how it works and as a result, they have problems in achieving their goals. Basically, it all comes down to getting rid of the preconceived notions concerning diet and exercise that have been passed down from generation to generation from the time of the cave man. I don’t know how many times I’ve heard an overweight person complain that they can’t seem to lose any weight even though they barely eat. From a realistic point of view, all diets are bad. What one needs is a positive relationship with food. Now I realize that this may sound funny, but it is the attitude that you need to have in order to be successful in attaining your goals. Food should not be looked upon in a negative manner. In other words, food should not be connected with weight gain. Regardless of the type of food eaten, the body ultimately converts it into fuel for energy. The important thing is not necessarily what you eat, but rather that you eat, period. This is where biochemistry comes into play. Let’s say you are a person who is trying to lose weight. In an effort to do so, you skip breakfast and lunch and only eat a small dinner. O.K., so what does your body have to say about this? Well, this person will burn fat, but only for a very short time. For a mere one hundred and twenty minutes following the emptying of the stomach, the body will begin a lipolysis (fat burning) cycle. The problem is that as the body burns fat, byproducts are formed which are toxic. It is important to remember that everything burned for fuel in the body (fats, sugars, and protein) is ultimately turned into glucose, a simple carbohydrate, in order to make ATP and thus energy. When fat is broken down, a glycerol molecule is formed which can be converted to glucose, but the remainder of the fat molecule consists of a fatty acid chain that cannot be made into glucose. As fat is broken down during these two hours, these fatty acids build up, creating a toxic environment. So after this relatively short period of time, the body is unable to burn any more fat because if it did a coma would result. Since nothing has been eaten, the body must then turn to its glycogen stores (these are pockets of stored glucose in the liver and kidneys). Unfortunately, these stores only last an average of fifteen minutes. Once again you are out of luck. The body still needs to get glucose from somewhere in order to make fuel for energy, so where in the world is it going to get it? The answer, unfortunately, is lean muscle. Muscle is catabolized (broken down) in order to make the needed glucose. So let’s go back and add up those times. I get two hours and fifteen minutes. This means that after only one hundred thirty-five minutes, including just one hundred twenty minutes of fat burning, the body has no choice but to break down its nice powerful, pretty muscle. So this person who thinks they will lose weight by eating less or not eating at all will lose weight, but it will be lean muscle weight and they will retain all of their fat stores. What’s worse is that by not eating in the morning, the most important meal of the day because it conditions the body’s metabolism for the rest of the day, this person will ultimately slow down their metabolism and increase their tendency to store fat. It’s that simple. Now that we realize that diets just don’t work, the next logical question is what does work. EXERCISE. Exercise alone will work, but exercise along with a positive relationship with food will work wonders.

Not all sugars are the same...

Simply put, all sugars are not the same. Carbohydrates can generally be classified into two classes: Simple carbohydrates or sugars like those found in candy bars and soft drinks, and complex carbohydrates like those found in pasta and rice.

Carbohydrates can further be described by their glycemic index, which is simply a way of measuring the effect a carbohydrate will have on blood sugar levels. Research has shown that a diet rich in low glycemic index carbohydrates results in many benefits including lowering blood glucose levels, maintaining a healthy body weight, and also reducing the risks of heart disease and adult onset diabetes.

So other than the well documented long-term benefits of a diet containing the 'right' kinds of carbs, how does this information impact us on a day-to-day basis? Complex carbohydrates result in an excellent glycemic index and, unlike other carbohydrates or sugars, will not rapidly elevate blood sugar levels, but will actually help to stabilize both blood sugar and insulin levels in the body. This can have an immediate effect upon one's mood, mental focus, and the ability to perform all sorts of activities or tasks effectively.

A Proper Relationship with Food

The above blog title has become one of my catch phrases, as “diet” is a word I refuse to use as it denotes a negative attitude toward food. Food is, in effect, the stuff of life. It fuels all bodily processes and without it lean muscle is catabolized (broken down). An active person, and by this I mean a person who weight trains, participates in sporting events, or has hobbies that include regular physical activities, requires more foodstuffs, as well as more frequent intake of such as the body is subjected to increased physical demands requiring more food and thus energy to complete. So if one’s quest is to reduce bodyfat, and the concept of a diet is outdated, what does one do? That’s why we are here...

The Importance of Body Composition

Perhaps the most profound indicator of overall health and fitness is body composition. In other words, how much of your body is composed of lean muscle vs. adipose tissue (fat). Recent studies have revealed that up to 85% of all Americans are unfit based on percentages which show the vast majority of the population to be carrying excessive bodyfat. If someone was to ask me what I thought the most important factor in attaining and maintaining a healthy bodyfat percentage was, I would immediately answer “the presence of lean muscle”. The presence of lean muscle on a person’s frame changes everything. Lean muscle requires a relatively high caloric intake to maintain, which means that its mere presence burns calories, forcing ones metabolism to speed up in order to meet the energy requirements of even a resting muscle. What this means is that the age-old notion of using caloric restriction to lose weight is completely wrong and is in fact the last thing you should do...More on this later.

Exercise, Fitness, and Your Children

Exercise helps to regulate body fat so that your child will be less likely to become overweight. Exercise may also help to lower blood pressure, reduce cholesterol levels, and prevent the development of type 2 diabetes and heart disease later on in life. Your child will also develop a leaner physique with stronger muscles and bones. Being physically fit and active also helps to improve your child’s sleeping habits and their mental agility in day-to-day tasks.

It should be noted that all children are not the same when it comes to their attitude towards physical activity. Some children are happy to join in with their friends and be active while others are shy and may be resistant to getting involved in team activities. For these children, one way to encourage physical activity is to involve the whole family.

When we talk about exercise routines for children, we should not get them confused with the strict routines that adults follow. Children’s exercise routines should be fun, flexible, and enjoyable. You can incorporate aerobic exercises, strength-building exercises, and activities to improve flexibility into your child’s routines in order to build overall fitness.

As well as encouraging your child to exercise, you should also try to limit their inactivity. For example, set limits on the amount of television your child watches and the length of time they play video games. The amount of time children spend doing these types of activities has increased dramatically in recent years. Instead of letting them sit around, try to ensure that your child is involved in play that is physically active.

Become a positive role model for your children and involve the whole family in a new, healthier lifestyle. Your child should take part in exercises that are fun, as well as appropriate for their age group. By understanding the importance of exercise in your child’s well-being, you can instill within them healthy fitness habits that will stay with them for years to come.

Influencing the behavior of our children in subtle but positive ways

Childhood obesity is no longer just an epidemic. It has become a pandemic meaning that its a worldwide problem that needs to be addressed immediately. Obesity puts our children at risk for developing devastating diseases throughout their lives. For example, Type II diabetes, formerly just an adult problem – is now seen in children. Multiple risk factors for cardiovascular disease are already being seen in young children. In other words, as they grow up, overweight children are inviting the onset of diabetes, high blood pressure, and heart disease. Sadly, recent statistics show that for the first time this generation of children may have a shorter lifespan than their parents.

So with all of these pressing issues at hand, what can we do to influence the behavior of our children in subtle but positive ways?

Kids’ lifestyles today are significantly different than they were just a generation ago. Families are constantly on the go, making food choices based on convenience rather than nutrition. I see this everyday with my own nieces and nephews. Soda is a prime example. Half of all kids drink at least one soft drink daily, containing up to 200 calories and 20 teaspoons of sugar. And even more shocking, many teenagers will drink as many as 12 cans of those drinks in a single day. That’s hundreds if not thousands of empty calories and a massive in-take of sugar.

Fruit juices do sound like they should be healthy, and many do have large amounts of disease-fighting anti-oxidants. But the trouble is that they are also loaded with calories and sugar. That is simply not going to help a child maintain a healthy weight.

A simple first step is to reduce the amount of soda and juice your child drinks everyday. Provide a healthy, low sugar alternative that does NOT contain any artificial flavors, colors, or sweeteners for example.

Educating your child about the dangers of childhood obesity

I understand that some parents feel overwhelmed and simply want to throw their hands up. But the truth is you can make a world of difference in your child’s lifestyle in small ways. The solution begins with education. Make your child aware of the problem of obesity and the importance of staying fit. Diets simply do not work for kids. What does work is a proper relationship with food coupled with exercise. We need to see our children as individuals, whether they are an overweight child playing video games on the couch or a champion gymnast preparing for a meet. Not every child is the same, and therefore they do not enjoy the same activities. So do your best to engage your kids in things they can integrate into their personal lifestyles. Lastly and most importantly, none of this will work without a positive self-image. Kids make choices based on their self-image. A positive self-image will lead to positive choices as far as what they eat and what they do.