Weekly Wellness Tips 10.03

Author: Marc, February 3rd, 2010

This week we talk about exercise (how hard should you train your abs?), eating (I’ve reprinted a recent article from ACE regarding dietary fiber), and evaluating (A short comment on how to give yourself a break for being human). Read on and enjoy!

Q. Alright I’ve heard many things about this topic. I have a friend that is also a trainer and she said it is okay to work

Marc Mason (aka. Mr. Fitness)

out the abs everyday as long as they aren’t sore the next day? I don’t think that is okay. I need some feedback on this because I have heard this multiple times. Alright I’ve heard many things about this topic. I have a friend that is also a trainer and she said it is okay to work out the abs everyday as long as they aren’t sore the next day? I don’t think that is okay. I need some feedback on this because I have heard this multiple times. Thanks. –Amber K.

A. Uhm…Why bother? I suppose the real question here is not whether it’s ok to work the abs every day, but why would you want to? Like any other muscles group, the abdominal muscles that make up the core (transverse abdominal, the internal obliques, the external obliques, rectus abdominis) need to rest and recover to become stronger. Typically, a muscle worked to exhaustion needs from 24-72 hours to fully recover. But let’s get back to the “why?”

The exerciser usually wants the so called ideal of a flat “six-pack” tummy. The rectus abdominis muscles are the “six pack” abs. Their natural lean shape is that six pack. Everyone’s rectus abdominis already has that shape. The difference between the deeply etched striation patterns of the “six pack” and the merely flat tummy is the amount of body fat that hides those superficial muscles.

I love the term “superficial”. Anatomically it means close to the surface. In common use it means not very important. These abs do perform a vital function. They support the torso and help maintain posture by keeping the spine in line. But their value to your metabolism and the net effect on their own visibility by exercising them is low. So, first, you can do abs all day and not burn enough calories to let you show them off. Second, there just isn’t enough muscle mass to create hypertrophy (muscle growth) to the point they can become visible through body fat.

So, what am I trying to say here? It’s just what I’ve always said about this subject. Work ‘em. Keep ‘em strong and use ‘em (i.e. have good posture). Stop obsessing over them. Train them two or three times a week to keep them strong and healthy and be sure you concentrate on the larger compound movements to burn off calories and lean down your entire body.

Of course if you have the time and absolutely must work them daily, hit the abdominals one day and the obliques the next (i.e. crunches today and torso rotations tomorrow). If exercise is not causing you pain it’s probably not damaging you, but overtraining has its own risks. In my opinion, other than helping to alleviate a little bit of your anxiety, daily abs work is not likely to harm you, won’t help you and is probably a waste of good workout time.

Fantastic Fiber

Most of us hear the word fiber and automatically think of bland, chalky and all-around unappetizing foods. Fortunately, with the advancements in food science and technology, this is no longer the case. Our generation has been freed from health foods that taste like cardboard and have the visual appeal of hamster food!

What is fiber?

Fiber is a string of sugar molecules that are bonded together in such a way that they cannot be digested. So why bother eating something you can’t digest? Well, that is actually the point. Fiber makes its way through the digestive tract and cleans it out. And since fiber can’t be digested, it is calorie free. Some bacteria in your colon is able to break fiber down into smaller useable units that may have other health benefits.

There are two types of fiber. For optimal benefits, you should get enough of both in your diet.
Soluble fiber dissolves in water and has been linked with lowering levels of “bad” low-density lipoprotein (LDL) cholesterol. Insoluble fiber cleans out your gut and is associated with a reduced risk of cardiovascular disease.

Benefits

A diet high in fiber has many health benefits. Besides being important for digestive health, fiber is most famous for reducing cholesterol and preventing diseases related to high cholesterol. Not a bad deal for a calorie-free nutrient. There are also indications that a high-fiber diet improves glucose tolerance.
Fiber is also beneficial for weight loss. The large, bulky molecule structure increases your sense of being full without adding any calories. It also slows the emptying of your stomach, further prolonging that sense of satisfaction so that you won’t eat as frequently.

Recommendations

The current daily recommendations for fiber are as follows:

Ages 9–13: 31 grams for boys and 26 grams for girls
Boys and men ages 14–50: 38 grams
Girls ages 14–18: 26 grams
Women ages 19–50: 25 grams
Ages 50 and older: 30 grams for men and 21 grams for women

Incorporating Fiber-rich Foods

When increasing your fiber intake, it is important to start slowly. Surprising your digestive tract with more fiber than it’s used to can lead to constipation, nausea and other gastrointestinal discomfort. So start increasing your fiber intake by a few grams per day until you work up to the recommended levels. Fiber also absorbs water, so when you increase your fiber intake, it is important to increase your water intake as well.

There are many fiber-fortified cereals, crackers, yogurts and other products from which to choose. Foods naturally rich in fiber include whole grains, nuts, fruits and vegetables. Here are some simple things you can do to incorporate more fiber into your diet.

Start your day with a bowl of oatmeal, which is one of the best sources of soluble fiber. Add dried fruit and nuts for some texture and additional fiber.
Switch from refined grain products to whole-grain products. Make sure your groceries say 100% whole wheat and have at least 3 grams of fiber per serving. Many whole-wheat pastas and breads are being engineered to resemble the taste and texture of their white counterparts, which may make your transition easier.
Mix half brown rice with half white rice to ease the transition from white rice to brown rice.
Snack on fruits and vegetables. Trail mixes that have nuts and dried fruit are packed with fiber.

Additional Resources

American Heart Association—Fiber:
http://www.americanheart.org/presenter.jhtml?identifier=4574
Institute of Medicine—Dietary Reference Intakes http://www.iom.edu/Object.File/Master/21/372/0.pdf

Don’t Let A Lapse Derail You

All-or-nothing thinking. So you slip up a little on your food program or miss an exercise session, will you throw everything you’ve accomplished so far out the window or will you get off your own case and realize that just like the rest of us you are not perfect and a lapse is not a disaster. If you can find your way back to path you intended to follow forget about the lapse. If it turns out the path was the wrong one for you, then find another path.

Say you had been doing real well keeping your food intake down and exercising three times a week. Then the inevitable happens. You run late from work, traffic is crawling, you have to stop for gas and you don’t have time to change into gym clothes so you cruise through the drive-thru and sack out on the couch with a Big Mac and the latest episode of “Lost” on the tube. I’ve done this.

Sometimes we just have to succumb to our own impulses. But we don’t have to do this every day. Avoiding something we know would benefit us isn’t logical but at times it helps to take a little break from life as usual. Just be sure to get back into the game as soon as you can. No harm no foul. NOBODY is perfect. What is important is learning to treat a lapse properly. Remind yourself that your health and fitness is a priority. Tell yourself that one lapse won’t ruin your plans; if anything you’ve merely slowed the process a bit. Focus on making choices that lead you towards your goals. And give yourself a break when you stray. One lapse doesn’t mean it’s all over. Only you have the power to choose to avoid what you know is best for you or to avoid it. Make the best choice.

Categories: Eating, Evaluating, Exercising Tags: body fat, Evaluating, marc mason, Personal Training, posture, Problem eating, reality, stress eating, wellness