Six reasons why aerobic work is counterproductive
Getting Maximum Results
As a Strength Coach and a Personal Trainer for 15 years, I’ve had a chance to see many fitness enthusiasts workout at many gyms in my local area and throughout the country. At any given gym or fitness center, the one thing that I notice is how you see the same people doing the same workouts month after month, year after year. The amazing thing is that these people continue to look the same or they are actually looking worse aesthetically. This is especially true with the constant performance of continuous aerobic work.
What’s sad about this is that they feel like they are doing everything necessary to get the result they are looking for. They are resigned to the fact that this is how it’s going to be and there isn’t anything that can be done to correct their deficiencies. If you were to ask them what results they would like to get out of their workout, the number 1 answer is “losing weight or getting thinner.”
When I am asked what it takes to look “fitter,” the first question I ask is: “How long have you been doing your current training program?”
The usual answer I receive is “somewhere between 6 and 12 months.” The typical program they follow is “30 – 60 minutes of continuous aerobic work 3 to 5 times per week.”
Our training tells us that this is not a good approach to take for the client seeking improving results over time. World renowned strength guru Charles Poliquin has identified 6 reasons why aerobic training is counterproductive to fat loss:
Continuous aerobic work plateaus after 8 weeks of training so anything more is counterproductive.This is quite an “eye opener” for most people who immediately recognize that they may have been wasting their time for such an extended period. To quote Charles, “using this principle in preparation for the 92 Olympics, the Canadian Alpine Ski team actually surpassed the Cross-country team on aerobic scores as measured by third party University labs.” Who wouldn’t want to perform as well as the Canadian Alpine ski team?
Aerobic training worsens power locally and systemically – in other words, it can make you slower.If you are an athlete or a “weekend warrior” who likes to participate in athletic events or team sports that require speed and jumping ability, this is the last thing you want from a cardiovascular training program. Coach Poliquin adds that “the more lower body aerobic work you do, the more your vertical jump worsens. The more upper body aerobic work you do, the more your medicine ball throws worsen.”
Aerobic training increases oxidative stress which can accelerate aging.According to Endocrinologist Dr. Diana Schwarzbein (author of The Schwarzbein Principle II ,) “oxidation” is a process that forms free radicals in the body. Normally the body can neutralize free radicals with substances known as antioxidants. It is only when there is an excessive build-up of free radicals that the body cannot neutralize all of the free radicals. This leads to changes to your metabolism which can accelerate aging.
Aerobic training increases adrenal stress which can make you fatter and produce other undesirable health consequencesAccording to Dr. James Wilson (author of Adrenal Fatigue – The 21st. Century Stress Syndrome,) “normally functioning adrenal glands secrete minute, yet precise and balanced, amounts of steroid hormones”. When one does too much continuous aerobic exercise, the adrenal glands are stressed in a way that can upset this delicate balance which could lead to adrenal fatigue. Adrenal fatigue is associated with such symptoms as: tiredness, fearfulness, allergies, frequent influenza, arthritis, anxiety, depression, reduced memory, and difficulties in concentrating, insomnia, feeling worn-out, and most importantly- with respect to this article - the inability to lose weight after extensive efforts.”
Aerobic training increases body fat in stressed individuals by contributing additional stress.If you are already going through a lot of stress in your life then adding more “stress” by doing too much continuous aerobic work will actually add more body fat thus making it hard to reach a weight-loss/body fat goal.
Aerobic training worsens testosterone/cortisol ratio which impedes your ability to add fat burning lean muscle.When the testosterone/cortisol ratio is lowered your ability to add lean muscle tissue, which helps to increase caloric expenditure, is again hampered making weight loss much more difficult. Coach Poliquin notes that “continuous aerobic work is basically exercise induced castration!”
Keith Alpert is a brilliant strength coach from the Boston area, who has a very strong record in the professional basketball area. Welcome to the site, Keith!
Coming up in “Part 2” of this article: we’ll examine alternative exercise strategies which can help you break through a plateau as well as being healthier for you.
Getting Maximum Results, Part II - Alternatives to aerobics
Six reasons why aerobic work is counterproductive
By Keith Alpert, Level 4 PICP coach.
In part I, I provided six reasons why continuous aerobic work is counterproductive to your training. My purpose was to enlighten a population that has been led to believe that there is only one way to train the cardiovascular system.
In this second part, I will provide trainees with an alternative strategy for training the cardiovascular system that is more effective and takes less time to complete.
The Question of Body FatI often ask my clients, "who has less body fat, a Sprinter or a Marathoner?" The answer I receive is almost always "a Marathoner."
The correct answer, however, is a sprinter! (In 15 years of training, only two people have answered this question correctly!). You can understand why, since the general public has been told over and over again that in order to burn fat you have to do continuous aerobic work. Sprinters do almost ZERO continuous aerobic work, yet they have less body-fat. How is this possible?
The reason is rooted in the intense nature of their training. The higher the intensity (i.e. "Intensity" is the percentage of the Maximum Heart Rate, not the intensity of effort) the more calories per minute burned during the workout. In addition (and more important,) caloric expenditure is increased for 24-48 hours post workout.
The Power of Interval TrainingThe way for individuals to raise the intensity of their training is to do "Interval Training." Interval Training alternates bouts of high-intensity exercise with that of low to moderate-intensity exercise. Recent studies have shown that Interval Training is more effective for fat loss while improving both Aerobic and Anaerobic fitness.
Tabata et al. (1) compared a 70% of VO2 max moderate intensity group (MIG) vs. a high intensity interval group (HIIT). The MIG group did increase their VO2 max by about 10% without a concurrent improvement in anaerobic capacity. The HIIT group improved their VO2 max by 14% and their anaerobic capacity by 28%. The HIIT group actually improved both anaerobic and aerobic capacity at the same time!
Tremblay et al. (2) compared a sprint ergometer group versus an aerobic group. Despite burning 50% less calories, the sprint group lost three times more fat than the aerobic group.
A sample Interval Protocol for Fat LossAs always, please check with your physician before embarking on any intense exercise program.
Table 1:
Workout(s)
Sets
High Intensity
Low Intensity
1 & 2
6
40 Sec.
2:00
3 & 4
7
40 Sec.
2:00
5 & 6
8
40 Sec.
2:00
7 & 8
9
40 Sec.
2:00
9 & 10
10
40 Sec.
2:00
11 & 12
11
40 Sec.
2:00
13 & 14
12
40 Sec.
2:00
15 & 16
12
45 Sec.
1:45
17 & 18
12
45 Sec.
1:30
Perform 2-3 sessions/week on non-consecutive days
Before embarking on Workout 1, take a practice workout or two to establish the fastest possible speed for the "High Intensity" sets. This is very important to elicit the proper hormonal response.
If a preparatory phase is needed before embarking on the above Interval program in table 1, follow the workouts in table 2:
Table 2:
Workout(s)
Sets
High Intensity
Low Intensity
1
4
40 Sec.
4:00
2
4
40 Sec.
3:45
3
4
40 Sec.
3:30
4
5
40 Sec.
3:15
5
5
40 Sec.
3:00
6
5
40 Sec.
2:45
7
6
40 Sec.
2:30
8
6
40 Sec.
2:15
* Perform 2-3 sessions/week on non-consecutive days
For those of you who are in the general public and have not exercised in years do the following protocol:
Table 3:
Phase
Time
Heart Rate
Weeks
1
Work up to 45 minutes
60 % of THR*
1 - 3
2
20 minutes
80 % of THR
4 - 6
Perform 3-4 sessions/week
THR = Target Heart Zone
Do not do more than six weeks of Table 3 workouts. I repeat - do not do more than six weeks of Table 3!
After completing the 2 phases in table 3, move on to table 2 interval workouts to prepare for the interval workouts in table 1.
After completing the 18 workouts in table 1, a new cycle can be started at higher initial speed during the "High Intensity" sets.
Tuesday, June 9, 2009
Tuesday, June 2, 2009
Is diet soda bad for you? by Dr.Jonny Bowden
Ask Dr. Jonny: Can diet soda make me fat?
Q. Can diet soda make me fat?
by Dr. Jonny Bowden
We already know about the link between soda drinking and obesity. But diet soda? Yup. Two years ago, a study at the University of Texas Health Science Center found that there was a 41% increase in the risk for being overweight for every single can of diet soda a person consumed daily.
And brand new research published July 31 in the medical journal Circulation shows that people who drink more than one soda a day- whether it's regular or diet- have an almost 50% increased risk for metabolic syndrome, which doubles their risk for heart disease and diabetes.
But how can something with no calories increase the risk for obesity and heart disease?
There are several possible ways.
First the obesity connection. My own theory is that the sweet taste works in the brain to create a conditioned response, and the body responds as it usually does to normal sugar- with insulin, the fat storing hormone. Those circuits in the brain are pretty primitive and ancient, and they can't immediately distinguish chemical fakery- as far as your brain is concerned, sweet means sugar. It's entirely possible that physiologically, you would respond to aspartame in the same way as you would to table sugar. It's only a theory, but it makes sense.
Second, sugar creates it's own cravings. Just as a taste of rum creates an unstoppable craving in an alcoholic, it's entirely possible that the taste of sweet- even if it's fake- creates the same cascade of cravings in a carb addict that regular sugar does, leading to overeating and binging and all the rest of the reasons people put on weight.
Third, many people think that by drinking diet beverages they're "saving" calories and they subconsciously allow themselves to eat more, figuring it's not doing as much harm because overall their meal has less calories since they're drinking a diet drink. The diet drink gives them subconscious "permission" to eat more. This isn't conscious, but it's totally real.
Then there's the heart disease connection. Aspartame is primarily made from three ingredients- aspartic acid, phenylalanine and methanol. Methanol- an alcohol- breaks down in the body to formaldehyde, a poison if there ever was one. Apologists for aspartame say that it doesn't create enough formaldehyde in the body to make a difference or cause any damage, but I'm not so sure. Exposing children to formaldehyde levels as low as .75 mg daily for several months has been shown to cause gradual toxicity. Plus, diet soda is frequently stored in hot warehouses, causing breakdown that went undetected in the original safety studies that looked at "ideal" conditions.
The bottom line: Soda is bad news, whether regular or diet. Period
Q. Can diet soda make me fat?
by Dr. Jonny Bowden
We already know about the link between soda drinking and obesity. But diet soda? Yup. Two years ago, a study at the University of Texas Health Science Center found that there was a 41% increase in the risk for being overweight for every single can of diet soda a person consumed daily.
And brand new research published July 31 in the medical journal Circulation shows that people who drink more than one soda a day- whether it's regular or diet- have an almost 50% increased risk for metabolic syndrome, which doubles their risk for heart disease and diabetes.
But how can something with no calories increase the risk for obesity and heart disease?
There are several possible ways.
First the obesity connection. My own theory is that the sweet taste works in the brain to create a conditioned response, and the body responds as it usually does to normal sugar- with insulin, the fat storing hormone. Those circuits in the brain are pretty primitive and ancient, and they can't immediately distinguish chemical fakery- as far as your brain is concerned, sweet means sugar. It's entirely possible that physiologically, you would respond to aspartame in the same way as you would to table sugar. It's only a theory, but it makes sense.
Second, sugar creates it's own cravings. Just as a taste of rum creates an unstoppable craving in an alcoholic, it's entirely possible that the taste of sweet- even if it's fake- creates the same cascade of cravings in a carb addict that regular sugar does, leading to overeating and binging and all the rest of the reasons people put on weight.
Third, many people think that by drinking diet beverages they're "saving" calories and they subconsciously allow themselves to eat more, figuring it's not doing as much harm because overall their meal has less calories since they're drinking a diet drink. The diet drink gives them subconscious "permission" to eat more. This isn't conscious, but it's totally real.
Then there's the heart disease connection. Aspartame is primarily made from three ingredients- aspartic acid, phenylalanine and methanol. Methanol- an alcohol- breaks down in the body to formaldehyde, a poison if there ever was one. Apologists for aspartame say that it doesn't create enough formaldehyde in the body to make a difference or cause any damage, but I'm not so sure. Exposing children to formaldehyde levels as low as .75 mg daily for several months has been shown to cause gradual toxicity. Plus, diet soda is frequently stored in hot warehouses, causing breakdown that went undetected in the original safety studies that looked at "ideal" conditions.
The bottom line: Soda is bad news, whether regular or diet. Period
Chiropractic article by Charles Poliquin
Chiropractic
What is Chiropractic?
Chiropractic is a health care profession that focuses on improving the negative effects of musculoskeletal and nervous system disorders. Chiropractic care is most often used to treat complaints of back pain, neck pain, pain in the joints of the arms or legs, and headaches. Other symptoms may also be improved -- just ask.
Doctors of Chiropractic practice a drug-free, hands-on approach to health care that includes patient examination, diagnosis and treatment. Chiropractors have broad diagnostic skills and are also trained to recommend therapeutic and rehabilitative exercises, as well as provide nutritional and lifestyle counseling. The most common therapeutic procedure performed by doctors of chiropractic is known as "spinal manipulative therapy". Spinal manipulation helps to:
restore normal joint movement• decrease pain• reduce muscle tension
increase mobility and flexibility increase vitality
What does an adjustment feel like?
You may feel light pressure on your spinal joints and/or hear a popping sound resulting from quickly moving joints. Chiropractic adjustments rarely cause discomfort and some patients may experience mild soreness or aching following treatment (similar to some exercise soreness) which usually resolves within 12 to 48 hours.
Why is Chiropractic used?
As a result of injury, overuse or even postural imbalances, muscles and joints become tight and restricted. In order to restore normal joint movement and function, spinal manipulative therapy may be needed.
What is Chiropractic?
Chiropractic is a health care profession that focuses on improving the negative effects of musculoskeletal and nervous system disorders. Chiropractic care is most often used to treat complaints of back pain, neck pain, pain in the joints of the arms or legs, and headaches. Other symptoms may also be improved -- just ask.
Doctors of Chiropractic practice a drug-free, hands-on approach to health care that includes patient examination, diagnosis and treatment. Chiropractors have broad diagnostic skills and are also trained to recommend therapeutic and rehabilitative exercises, as well as provide nutritional and lifestyle counseling. The most common therapeutic procedure performed by doctors of chiropractic is known as "spinal manipulative therapy". Spinal manipulation helps to:
restore normal joint movement• decrease pain• reduce muscle tension
increase mobility and flexibility increase vitality
What does an adjustment feel like?
You may feel light pressure on your spinal joints and/or hear a popping sound resulting from quickly moving joints. Chiropractic adjustments rarely cause discomfort and some patients may experience mild soreness or aching following treatment (similar to some exercise soreness) which usually resolves within 12 to 48 hours.
Why is Chiropractic used?
As a result of injury, overuse or even postural imbalances, muscles and joints become tight and restricted. In order to restore normal joint movement and function, spinal manipulative therapy may be needed.
Monday, June 1, 2009
Insulin and Cortisol, a basic understanding by Jessie Casteel
Well it seems as though no matter how many questions I get on any given day there is always one that always seems to find it's way into conversations and if you are into fitness it is easy to understand why. If not it will be quite clear after this segment. I understand that most trainers like to speak over their clients head when they explain things to make the appearance that they know what they are talking about but that's not me. I am gonna keep this simple and as short as possible. This segment will be based on a presentation I plan to give soon and once those details are worked out I will post to let you know. The topic is Cortisol and Insulin and I will explain how both are necessary and if managed properly can break you through any training plateau you may be encountering due to mismanagement of these critical hormones so enjoy.
First to fully understand cortisol you must understand what cortisol's purpose is in the body. Cortisol has gotten a bad reputation due to the fact it is a stress hormone and even worse it is a catabolic hormone. AHHH yeah I can hear the gears turning and you are looking at the screen thinking "but Jess, I thought you said Cortisol was necessary." Yes it is or it wouldn't be produced by the body. Ok I will not get all religious on you but lets face it, our bodies where created by a grand designer that is unparalleled and what is in or bodies is there for a reason so lets look at what purpose this hormone has. First Cortisol is a stress hormone as I mentioned before but the reason for that is when the body comes under a stress load the body produces Cortisol which is shuttled to the "storage cells" (liver, kidneys, muscles, etc...) which trigger a reaction causing the said storage cells to open releasing BCAA or Branched Chain Amino Acids, Fats, Carbohydrates and other nutrients into the blood stream to be used as a sudden burst of energy. Kinda like an adrenaline rush to supply power or speed in a stressful action. Now when you are stressed from work or even fast foods puts the body under stress just because it is so processed. anyway I wont go off on fast food since every time I do I have to go all U.F.C. on a Clown in yellow with red hair, A little talking Chihuahua, and a freaky looking King that likes to wake people up with an air horn but the fact is this food is barely food at all and is nothing more than Spackle for the colon walls. When is Cortisol useful? HA now you are getting somewhere and I have the road map. When we workout especially if you are working out right with near maximal weight or at minimum 70% of your one rep max which is the optimal fat burning rate, you will produce cortisol as a burst of energy but that's good since you need these nutrients at this time. The good news though is since you are working with set and rep ranges you can control the amount of Cortisol by taking brief rest periods between sets. I'm not talking about taking 20 minutes to talk to the hottie on the exercise bike. you hit the gym to train not flirt so get to work. Now here is where Cortisol gets people, If outside stress gets to you then you are producing Cortisol and not using it. So what happens to the cortisol at this point? That's right, you store it as fat and guess where it stores. Yup, right again my friend. Right around the belly button. Take for instance, Say a lion is chasing you and you need to leave in a hurry. Boom! you have cortisol to give you a boost to get out of dodge. Now when you are stressed from work and all you do is flip channels while sitting on the couch you don't burn the cortisol so it is stored in the umbilical area. Does that make sense? I hope so.
How do we control Cortisol and when do we need to focus on control? That is the question and here is the answer. There are mainly 2 times we should focus on first and foremost. Breakfast, and post workout. when we sleep we go into a fast so before bed have a slow digesting protein like casein from cottage cheese or as I take it in powder casein form via protein shake. now this should take care of roughly 6 of the 8 hours you better be getting for sleep and don't lie because all i need to do is a skin fold test on your inner calve to see how well your sleep patterns are. Upon waking you want to take in simple sugars fast to spike Insulin to blunt Cortisol and once I explain Insulin you will know why. next you need to take your whey protein and supplements and then take sustainable quality carbs like oats or wheat serial. Post workout is the same except for your selection of simple sugars should consist of a banana for the rich source of nutrients and or an orange for the vitamin C to fight free radicals produced while working out.
As far as stress control you can take Siberian Ginseng, Yin tonics if you can muscle them down, Holy Basil, Forskolin, Etc.... What I cant give all my tricks away. Go find a good chiropractor as well. Alignment of the spine will free up the Central Nervous System to work properly and this will help with the ability to deal with stress. Start a fitness routine which will help you produce serotonin, And go treat yourself to a massage or relax on the beach or something soothing to your soul at least once a week.
Now how does Insulin work? Insulin is the exact opposite of Cortisol and that is why they blunt each other in the body. Insulin is a highly anabolic hormone and from the research I have studied is only in the shadow of one other hormone. Yep you guessed it, Testosterone. This explains why synthetic Testosterone is so popular in the bodybuilding world but this isn't a steroid article. Now for those who don't know what anabolic and catabolic means let me explain: anabolic means in a muscle building state and catabolic means a muscle breakdown state. Catabolism is bad and you can think of cannibalism internally. think about it, the more muscle we have the more calories we burn so if we are catabolic we get fatter and a slew of bad things happen. This is why protein is crucial. so anyway Insulin's role is to shuttle the nutrients from food to the "storage cells" to resupply them for the next time they are needed. the proper nutrients and nutrition with an Insulin spike can refill said "storage cells" but you have to pay attention to what your taking in because if you take in a high fat meal you will basically be refilling the "storage cells" with fat. Also if your receptors are more sensitive to fat you will store fat easier so eat lean with high protein at this point. Say you have a high sugar meal, now you want to blunt Insulin to keep from storing the sugar as fat so here is a tip. Take no less than 3 grams of fish oil and this will keep insulin from spiking because believe me you don't want all that sugar stored because you don't want the extra work in the gym. Remember the golden window of weight training is the one hour post exercise when we need to pay very very close attention to what we ingest. I hope this clears the topic up some because I have to be honest, I'm kinda tired of typing all this out. God bless and go lift weights.
First to fully understand cortisol you must understand what cortisol's purpose is in the body. Cortisol has gotten a bad reputation due to the fact it is a stress hormone and even worse it is a catabolic hormone. AHHH yeah I can hear the gears turning and you are looking at the screen thinking "but Jess, I thought you said Cortisol was necessary." Yes it is or it wouldn't be produced by the body. Ok I will not get all religious on you but lets face it, our bodies where created by a grand designer that is unparalleled and what is in or bodies is there for a reason so lets look at what purpose this hormone has. First Cortisol is a stress hormone as I mentioned before but the reason for that is when the body comes under a stress load the body produces Cortisol which is shuttled to the "storage cells" (liver, kidneys, muscles, etc...) which trigger a reaction causing the said storage cells to open releasing BCAA or Branched Chain Amino Acids, Fats, Carbohydrates and other nutrients into the blood stream to be used as a sudden burst of energy. Kinda like an adrenaline rush to supply power or speed in a stressful action. Now when you are stressed from work or even fast foods puts the body under stress just because it is so processed. anyway I wont go off on fast food since every time I do I have to go all U.F.C. on a Clown in yellow with red hair, A little talking Chihuahua, and a freaky looking King that likes to wake people up with an air horn but the fact is this food is barely food at all and is nothing more than Spackle for the colon walls. When is Cortisol useful? HA now you are getting somewhere and I have the road map. When we workout especially if you are working out right with near maximal weight or at minimum 70% of your one rep max which is the optimal fat burning rate, you will produce cortisol as a burst of energy but that's good since you need these nutrients at this time. The good news though is since you are working with set and rep ranges you can control the amount of Cortisol by taking brief rest periods between sets. I'm not talking about taking 20 minutes to talk to the hottie on the exercise bike. you hit the gym to train not flirt so get to work. Now here is where Cortisol gets people, If outside stress gets to you then you are producing Cortisol and not using it. So what happens to the cortisol at this point? That's right, you store it as fat and guess where it stores. Yup, right again my friend. Right around the belly button. Take for instance, Say a lion is chasing you and you need to leave in a hurry. Boom! you have cortisol to give you a boost to get out of dodge. Now when you are stressed from work and all you do is flip channels while sitting on the couch you don't burn the cortisol so it is stored in the umbilical area. Does that make sense? I hope so.
How do we control Cortisol and when do we need to focus on control? That is the question and here is the answer. There are mainly 2 times we should focus on first and foremost. Breakfast, and post workout. when we sleep we go into a fast so before bed have a slow digesting protein like casein from cottage cheese or as I take it in powder casein form via protein shake. now this should take care of roughly 6 of the 8 hours you better be getting for sleep and don't lie because all i need to do is a skin fold test on your inner calve to see how well your sleep patterns are. Upon waking you want to take in simple sugars fast to spike Insulin to blunt Cortisol and once I explain Insulin you will know why. next you need to take your whey protein and supplements and then take sustainable quality carbs like oats or wheat serial. Post workout is the same except for your selection of simple sugars should consist of a banana for the rich source of nutrients and or an orange for the vitamin C to fight free radicals produced while working out.
As far as stress control you can take Siberian Ginseng, Yin tonics if you can muscle them down, Holy Basil, Forskolin, Etc.... What I cant give all my tricks away. Go find a good chiropractor as well. Alignment of the spine will free up the Central Nervous System to work properly and this will help with the ability to deal with stress. Start a fitness routine which will help you produce serotonin, And go treat yourself to a massage or relax on the beach or something soothing to your soul at least once a week.
Now how does Insulin work? Insulin is the exact opposite of Cortisol and that is why they blunt each other in the body. Insulin is a highly anabolic hormone and from the research I have studied is only in the shadow of one other hormone. Yep you guessed it, Testosterone. This explains why synthetic Testosterone is so popular in the bodybuilding world but this isn't a steroid article. Now for those who don't know what anabolic and catabolic means let me explain: anabolic means in a muscle building state and catabolic means a muscle breakdown state. Catabolism is bad and you can think of cannibalism internally. think about it, the more muscle we have the more calories we burn so if we are catabolic we get fatter and a slew of bad things happen. This is why protein is crucial. so anyway Insulin's role is to shuttle the nutrients from food to the "storage cells" to resupply them for the next time they are needed. the proper nutrients and nutrition with an Insulin spike can refill said "storage cells" but you have to pay attention to what your taking in because if you take in a high fat meal you will basically be refilling the "storage cells" with fat. Also if your receptors are more sensitive to fat you will store fat easier so eat lean with high protein at this point. Say you have a high sugar meal, now you want to blunt Insulin to keep from storing the sugar as fat so here is a tip. Take no less than 3 grams of fish oil and this will keep insulin from spiking because believe me you don't want all that sugar stored because you don't want the extra work in the gym. Remember the golden window of weight training is the one hour post exercise when we need to pay very very close attention to what we ingest. I hope this clears the topic up some because I have to be honest, I'm kinda tired of typing all this out. God bless and go lift weights.
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