The Fitness Equation

The Fitness Equation

Things can look so simple on paper: fuel, work, rest, repeat.

In reality, we mess this up quite a bit.

If life were a math test, at best we’d earn a C. Maybe a C+. Deserving, since we zone out during most lectures, only hearing half of each life lesson. We probably fell asleep on our proverbial desk a handful of times, and we definitely asked to see a friend’s homework more than once. Plus, we never show our work.

And it's extremely likely we ordered ourselves a pizza at one point or another.

If I'm here and you're here, doesn't that make it our time?

Pay Attention
We live in shortcuts and half-truths, cutting corners when possible. It catches up quick, in terms of lifelong health and well-being.

But we also try to make up for our fitness shortcomings, often compensating by overdoing. It’s like cramming for a test the night before.

We're slackers, and we should just pay attention already. Class is always in session.

Way to go, Einstein

In months and years past, topics within the fitness equation have received article attention. We recently focused on nutrition and using food as fuel, we previously examined sleep and soreness, and we constantly look into the wide spectrum of exercise movements and related aspects of physical work. But just because we examined one piece of the puzzle doesn't mean we solved all of our problems.

There's a big picture present, and in fitness it involves plenty of real math. VO2Max, caloric intake, metabolic rate, power output, and so on.

To Err is Human
It’s not hard to make mistakes in our training equation, though. In fact, if we’re honest, we all do. Or at least anyone pursuing physical fitness has.

It wasn’t necessarily a huge error, but something has gone wrong at one point or another, right? Simply because we’re human. We’re not perfect. Maybe it was moving incorrectly, with sloppy form. Maybe it was overtraining, putting our body through too much for one day, one week, or one training cycle. We’re not talking about a life-threatening mistake, necessarily; these minor issues just prove our training is in a constant flux. It’s a learning process through each and every week as we work out and advance in this fitness journey.

It’s not hard to make mistakes in nutrition either. I mean, come on… some of these issues aren’t even accidental. Because, donuts… that’s why.

Purposeful cheat meals are actually a usable tool for some people, and a personal belief that, for many of us who won’t spiral out of control, it keeps us sane. Yet nutrition is very often a missing piece of our equation, like a little mathematic misstep that takes us further away from the correct answer as things get complicated.

And what about recovery? Well, if it was possible to mess up something as simple as doing nothing, leave it to us humans. But we get impatient sometimes, neglecting to take rest days. Or else we use too much time off, starting over almost from square one each time. In addition, we might not even know what to do with the recovery time that is taken, or how to use activity in the correct way on rest days to stay loose and maximize physical gains.

Passing This Test Called Life
Follow the fitness equation. It doesn't have to be as complicated as we sometimes make it.

1. Fuel up, primarily for function.

• Eat. Don't be afraid of food. It is our energy source, after all.
• From Food = Fuel: "Our brain runs on carbohydrates. Our muscles do the same, and replenish with protein.  Our body systems use fats in so many ways... it's unfortunate they get such a bad rap. [1]  These are our calorie providing macronutrients, and with help from vitamins, minerals, and the almighty water, our day to day tasks can be completed."
• Know your body and find out what works both before and after your workouts and competitions.

2. Correctly use the progressive overload principle.

• The body systems respond to work. But they especially adapt when overloaded. Use the overload principle by placing your muscles and cardio system under duress yet within an exhaustion level that doesn't cause degenerative tissue breakdown. This will be noticed with overuse injuries, longer recovery cycles, and/or immune system weakness. A bit tricky, yes, but that's why you don't go run a marathon every day or attempt to deadlift a car just for fun. [1] [2]
• From Scaling: "Keep the body adapting to new stimulus. Your muscles, connecting tissues, energy systems and central nervous system will thank you because you’ve improved. CrossFit doesn't really get any easier, you just become fitter. This allows more workload to occur."

3. Follow up overload with recovery.

• Healthy food can be put on the table. Strength and conditioning work can be done. Mobility issues can be addressed. Weaknesses can be attacked. But sore muscles should receive rest days as well as sleep and replenishment.
• From Sleep: "We may spend an hour in the gym each day, but it's the 23 hours spent recovering where you make actual gains in your fitness. We do work and our cells adapt. The body rebuilds. Muscle cells, connective tissue, and cardiovascular efficiency all improve to resist future stress. During recovery, there are a series of natural hormone responses to the work that has recently been completed; growth occurs with your central nervous and endocrine systems as well."
• Actively recover by using movement to stimulate repair. Our body can do its inherent job after a stressful workout or competition with mobility exercises and self-massage, aiding in recovery. But rest days are used for just that-- rest. So doing as little physical work as possible will help. It's tough, but try not to get roped into another hard workout, even if it sounds awesome. See the bigger picture.

4. Repeat.

• Cycle through these steps in an effort to be consistent, while still using variance. But remember, variety is not the same as being random; follow a program for maximal results.
• Fuel up, work hard, rest when needed, and reap the rewards.

Alright, nerds, don't even ask if this will be on the test. Of course it will. This is the test.

- Scott, 7.27.2014

Nerds!

Words of the Week

Body Types

We come in all shapes and sizes, us humans. Do a little people watching and that's pretty obvious. And life is a bit like a poker game in that you can't control your starting hand. Like it or not, you have to play the cards you're dealt.

Could you toss your cards to the side? Sure. Lots do, don't they? They throw them right into the muck. It's only one game though, this life. No re-upping. And if you're reading along right now chances are good that you've decided folding your hand isn't an option. You refuse to be the first one to bust.

Yet the issue is still the same as the start-- even a peek at someone else's cards isn't going to change your own.

Basic human science explains we are all born with genetics which includes a predetermined body type set by our DNA. To a large extent, your make and mold is the result of centuries of ancestry. But your potential, your future within yourself, that, fellow card sharks, is up to you.

Let's ante up and look deeper into this notion.

The stress of physical work, particularly the central nervous system response to heavy lifting or quick, explosive movements, creates a positive surge in human growth hormones.  Namely androgen. Others as well, but it's androgen that gets the focus when looking directly at muscle growth. Two of those androgen amino acids specifically responsible for the anabolic effect of muscle protein synthesis are the well-known testosterone and estrogen.  [1] [2] [3]

We all have these hormones running through our bodies. Both men and women. Women release testosterone just like men do; men release estrogen like women do. It's just in different amounts. That's what separates the genders.  [1] [2]

Thanks to the pituitary gland during puberty and the endocrine system throughout life our gender-specific responses to age and daily living cause the excretion and regulation of our body hormones.

In layman's terms? Your brain and your body combine to make you you.

It's this percentage of varying hormone chemicals that creates your starting hand. That and your ancestral DNA.  From there the game is on-- it is our job to make the most of ourselves. The goal is to hit a lucky streak in life, isn't it?  But if you know poker, then you know it's not just a game of luck. Depending on the style of game you can change your strategy, play off of percentages, turn over new cards, or even read opponents and embedded risk. But in the end it's the strength of your final hand that's the real measure.  In other words, overall health and well-being, if you're following along here.

To continue the analogy, some people realize they scrapped their hand way too soon when they could've simply pursued a different angle. Like, say, being active and monitoring nutrition.

In the game of life, our fitness is what we make of it.  But there are rules. There are limits.

Our body types run the gamut of different styles, but the three main somatotypes have historically been referred to as ectomorph, mesomorph, and endomorph.

• An ectomorph is typically skinny and lean, usually taller with long limbs and thin muscles. Ectomorphs find it hard to gain weight with their generally fast metabolism burning up calories. [1]

• A mesomorph is naturally athletic in build with larger muscles. Mesomorphs find it relatively easy to gain and lose weight. Although they gain body fat more easily than ectomorphs, they are genetically strong and inherently build muscle quicker than any other body type. [1]

• An endomorph is usually solid and generally bigger but is sometimes labeled "soft." Endomorphs gain fat very easily but do carry some inherent strength. Endomorphs are often shorter in stature but can have strong and muscular limbs, legs in particular. [1]

Within these very generalized physical categories can exist other partial somatotypes combining the larger headings. For instance, an ecto/meso or a meso/endo body type.

While this terminology isn't super important, it does help set up the understanding of one's body.  And it exposes the asinine statement of, "I want to look like him/her!"

Sorry, folks. In examining physical fitness, you will always remain you. Just a new and improved version of you.  With nourishment, work, and recovery people will look like the fittest rendition of themselves.

For both men and women, if the real goal in your fitness journey is to look like a completely different person then that isn't actually possible. Yes, of course, we can build muscle fibers, both fast and slow twitch, which also means we develop both the number of muscle cells as well as the size of pre-existing muscle cells. We can gain speed as well as endurance.  Conversely, we are able to drop excess body fat and change body composition into a healthier us, if needed and desired. But we will only do all of this according to the potential and limitations we were born with.

This is known as a person's genetic predisposition.

Similar to the above, other unhealthy statements we sometimes hear in the gym are "I don't want to do too much cardio and become a stick," or "I don't want to lift heavy because I don't want to get bulky."  Or worse, from some young ladies out there, "I don't want to look like a man."  Nails on the chalkboard.

Great news, if that's your worry: you won't. You can't.

It doesn't mean a person can't get stronger, faster, and in some ways, larger in size... even more "toned" or "cut" as body fat falls. What it does mean is that we can only do all of this according to 1) our gender, and 2) what our genes will allow.

Again, it's simple, in a way: you can't turn into a different person. No one will change their body type without artificial means.

If you truly want to look like someone else, get plastic surgery. Plenty in the world do this; no judgement passed. Hormone therapy is part of gender modification.  All well and good if that's a person's goals. But again, it's artificial. Just like it would be to look for complete body modifying fitness gains.  This includes illegal growth hormones, anabolic steroid use, and to an extent, blood doping. [1]

The only way to do something to your body beyond what is genetically possible is artificially.

What we really need to be examining, then, is eustress and the endocrine response. The real statement should be, "I want to be the fittest, fastest, strongest ME."

This, this, is a quality statement. This is a healthy path to fitness. This, my friends of all shapes and sizes, is absolutely possible.

Instead of comparing your physique to others, the healthier mental exercise is to compare your body to your previous self. And frankly, many people out there put a lot of worry into aesthetics anyway, versus result-driven data like work completion (rounds, reps, weight, etc.) or overall positive feelings and self-affirming emotions.

So as you examine your true goals in and outside of the gym, take this to heart.  It isn't a deterrent from seeking what it is you want from your body.  Hell no. No, this is the opposite. What you want, athletically, can actually be obtained as you realize what genetics you've been given from your ancestors.  What hand you've been dealt in this life. If you are gunning for strength, that's doable. Definitely. If your weakness is conditioning, then cardiorespiratory endurance can improve. Unquestionably. If your coordination, your agility, your overall athleticism is lacking, it can all come to fruition as you develop within your life journey.

So go out and get it. Go "all in" if you must. Don't let anyone tell you you can't.  But remember you are your own person and will remain just that. Be smart enough that if anyone tries to sell you otherwise, you can see through their bluff. Don't put effort into trying to be a different person, in a different body. Work to be the best in your own skin, and love the life you have.

Good luck, all. The cards are on the table, the stakes have been raised; it's your move. Don't fold now.

- Scott, 7.14.2014

Food = Fuel

Fuel = Food

Food = Fuel

Nutrition. Such a wide-ranging subject.

In fact, in looking at the topic of nutrition, it would be far too difficult to do it justice in just one write-up. There are so many great sources to cite and possibly hundreds of related angles to present and debate. A daunting task for one man and one article.

So instead, let's focus on just one aspect of things: thinking of food as fuel.

Fuel for your workouts, yes, but also fuel for your day.

The human body is like a well-oiled machine, my friends. You are a high performance sports car. A .372 HP twin turbo engine with automatic transmission and overdrive, including an integrated navigation system, front, rear and side airbags, automatic air conditioning, and cruise control.

But here's the funny part: you are extraordinarily fuel-efficient.

I'm the Driver

We have nutrition challenges here at Amplify each year to help members figure out their own bodies... what works and what doesn't, what can be cut out and what should be added, what vices exist, etc. In fact we just ended a sugar detox challenge for those who were interested, and despite it being very difficult (particularly at the start), lots of positive feedback has come in as a result.

"I just feel better," seems to be a common phrase.

And what a great point that is. See, it cuts to the chase... no fluff, no BS. Tells it like it is. Eat well to feel well.

It seems that growing up, if a person's family doesn't teach the basic concepts of eating the good food before the treats-- the desserts, the truly "good" tasting stuff-- then the ingrained bad habits are extremely difficult to overcome. Seems obvious, right?  Years of unhealthy eating catches up quick. Especially with sugar overdose, the brain locks in to a mindset at the neural pathway level that looks very similar to drug and alcohol addiction. This is what many reports have been showing, and the very issue that the new movie Fed Up examines.

But even if treats are secondary, even if in our development we are taught to suffer through the bland, healthy food on our plates before getting to dessert, there is still a message that gets sent. A subtle, little subliminal mistake morsel.

If we always see food as a reward, it will remain as such.

It's not on purpose. No, parents obviously mean well with this standard set at the dinner table. I, myself do the same thing with my own kids. It's not an easy road, and we all know that.

So what was the mistake again?

It's the thought process. Treating food as a reward.

Animal instinct is to eat for function.  Human reality is to eat for fun.

Want/Need

Maybe it's not fair to call it mistake, however. Perhaps that's a harsh claim. Because eating a meal itself should in fact be enjoyable. That's why real food usually wins the battle against supplements; nutritional sources often list the actions of chewing and swallowing as important parts of the eating process... for both the body and the mind.  [1] [2]

Also worth mention is enjoying the more modern, wholistically healthy act of socializing with family or friends.  Supporters of the eat real food mantra want us to realize that fueling up and replenishing our bodies by actually eating breakfast, lunch, dinner, and other mini-meals is integral to digestive health. It's a fun and fundamental part of the human experience.

We're not just animals, after all. We are intelligent animals. Purportedly.

So what if we combine the two notions from above: we should eat for function and for fun?

Now the food = fuel equation completes itself. It matches our wants and our needs. We need good food to thrive in our daily lives, and we also want it to taste good. Not unreasonable at all.

This isn't an "I'm bored, what's in the fridge?" concept, obviously.  And it isn't an "I've been good all week, I deserve an entire pizza!" rationalization either.

It involves the belief that food can taste good and can actually be good for us at the same time.  Especially "good" if we look at the function it serves.

Fuel for our day.

Our brain runs on carbohydrates.  Our muscles do the same, and replenish with protein.  Our body systems use fats in so many ways... it's unfortunate they get such a bad rap. [1]  These are our calorie providing macronutrients, and with help from vitamins, minerals, and the almighty water, our day to day tasks can be completed. We live long and we live healthy.

More specifically, as it applies here, food is the fuel for our work and our recovery.

Are you about to hit a strength workout?  Are you going into a rough MetCon? Will the work be short and uber-intense, or will it be long and arduous? And if the physical work is done for the day, what will the post-workout meal plan be?

All essential questions when looking at food as fuel throughout the hours of your day.

So where do we search for literature on such an idea?

There are so many resources out there that it may be difficult to sift through the web to find the experts, the authors, and the organizations that really care. Those who are in it for more than just a financial gain. Information ranges from a strict paleo diet plan to a general look at macronutrient ratios, from a more specific focus on the addictive nature of sugar to the benefits of just flat out eating real food.

Food vs. Product

Even for those who aren't complete newbies to the concept of looking at food as fuel, finding solid resources can be difficult. Please share in the comments if you have your favorites.

As a start, here are a few sources that may be worth your time:

Whole9 Nutritionhttp://whole9life.com

Mark Sissonhttp://www.marksdailyapple.com

Robb Wolfhttp://robbwolf.com

Paleo Table http://paleotable.com

Once we start to see food as a fuel for our body system we can find worth in healthy eating while still enjoying food. And while still having treats as our "cheats," for that matter, if we so choose. With regards to pros and cons of being strict with your healthy diet, find out what works for you. Get to know your body and your habits. And, finally, enjoy yourself. See below.

Recommendations & Questions: 1.) Find out what works

• Toy with things a bit and test out your personal responses to certain foods, specifically before and after working out.
• Do you need more calories going into a workout?  Do you function better with a certain type of meal or pre-workout snack? And what about afterwards... what post-workout replenishment leaves you feeling the best by the end of the day or the next morning?
• Record and remember what gave the best results. Seek potential help from a coach or a licensed dietician.

2.) Know your body and your habits

• Decide what will produce the most optimal results.
• Do you need a regimented dietary plan?  For instance, will writing down a food log benefit you? Are you the type that needs a strict plan of serving sizes, nutrient break down, etc.? Or will you be good enough with eyeballing foods and portion sizes?
• Don't forget sleep and its function as it relates to recovery. Combine good eating habits with good sleep habits for best results.

3.) Enjoy yourself

• My final addition to the nutrition discussion is to allow yourself to enjoy life with food. More specifically, to allow a cheat here or there.
• Will allowing a cheat meal spiral out of control? See number two above. Have an off meal or maybe an off day? Don't throw out the entire day or week because of it-- you wouldn't take your car to the impound because of a flat tire. Just had that second or third alcoholic beverage? Enjoy it.  Don't beat yourself up over it.
• If you feel off track, slap yourself on the wrist and get back to your healthy habits. But for crying out loud, you're only human. Don't stress any more than needed. Eat, live life, and see the big picture.

For now, there's a look at the concept of using food as fuel. So fill 'er up with some high octane nutrients and get after it.

Your mileage may vary.

- Scott, 7.1.2014

Hershey's

Water

Water

By now in life, this should almost go without saying:  Drink water.  Common sense, right?  It’s the most essential nutrient.  It’s the basis of all life, and what allows organisms on any level to thrive.  It’s even what NASA sent the Mars Phoenix Lander to find.  And what did it find?  Little green men of course.

So, what to do about your water intake?

We often hear that the general rule is 8 glasses of water a day.  But recently I have been told that people should consume, at the minimum, one ounce per pound of bodyweight. So if you weigh 100 pounds, then 100 ounces is your goal each day.  In this example, that ends up at about 12 8oz glasses per day. However, humans sometimes need to drink more to account for any workouts or sweating each day (think hot, summer days).

I have also heard that your body can absorb water though different mediums more efficiently than just plain liquid H2O at times. Juice, coffee, tea, even carbonated drinks… however we know that too much of any of those can create other issues and dehydration itself.

Finally, some sources weigh in that when you drink one glass of coffee, tea, or soda then you need two additional glasses of water to account for the caffeine intake or the carbonation.

Confusing?  I thought so.

Let’s check the (somewhat inconsistent) recommendations:

Mayo Clinic: http://www.mayoclinic.com/health/water/NU00283 “Water is your body's principal chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues. Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.”

Whole 9: http://whole9life.com/2010/08/replenishment-drinks “Unless you’re doing long, nonstop competitions like triathlons or marathons (where you certainly need to rehydrate during the event), there’s simply no justification for substituting a supplement for real food and water.  Trust us on this – you do not need to provide electrolytes to your body during a typical CrossFit workout.  Shoot, during a high intensity 'Fran' or 'Grace,' you don’t need to stop to provide water to your body.”

Mark’s Daily Apple: http://www.marksdailyapple.com/8-glasses-of-water-a-day/#axzz1ySXrOdR5 “Contrary to what your neighbor might advise you, there is no evidence that drinking eight or more glasses prevents constipation, kidney stones, bladder cancer, urinary tract infections or that it guarantees you’ll have clear skin and a toxic-free liver.”

So, what sense to make of the hydration issue?

Drink water.  Drink when you’re thirsty.  And drink before and after your workouts.  Over-hydrating will not produce any benefits, just as that drained, dehydrated feeling will cause negative performance issues and more importantly increase the dreaded fatigue some of us feel throughout the day.  (Causing us to reach for more caffeine.)  Just make sure to check your water source.

Nothing groundbreaking here, it seems.  But at least we find out that in general we're on the right track in regards to hydration. And if for some reason you weren’t, get your act together and you'll see a difference.

-Scott, 6.25.2012