Hi Everyone!
This time we’re going to look at a myriad of technical questions, from what Recovery Formula actually does to what to do when you’ve built your body differently than you want. Since we’re getting technical, it seems like a good time to recommend the film Bigger, Stronger, Faster. It’s a look at the history of performance enhancing drugs in the USA. For most people I think the story will be an eye opener, as this subject is far from what the mainstream media can comprehend in the way it reports things. There’s a preview on my blog:
http://steve-edwards.blogspot.com/2008/10/bigger-stronger-faster.htmlOn to your questions. We’ll begin with more about Recovery Formula. Btw, I’ve received a lot of mail on the new pro high fructose corn syrup ads. Thanks for catching that. We’ll look at it next time.
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Thanks for the article explaining the Recovery Formula and role of
carbs in all of this. I still don't understand the whole process,
but practically want to make sure that I understand the best usage of
the formula. Are you saying to make 1 serving, drink a little
before exercise, a little during, and finish it off at the end of the
exercise, basically splitting it into thirds? How does this affect
your body tapping into those glycogen stores, or does that even matter?
Thanks,
Kevin
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I spend a fair amount of time explaining why RF works. Its nutrient make-up is different than what seems obvious. The common thought is that you’d need to eat protein to build muscle, but that’s not exactly how things work. First, I should reference a couple of things I’ve written on the process.
Here is a post from the boards:
http://forums.teambeachbody.com/groupee/forums/a/tpc/f/338299664/m/1911013141And an article on the basics:
http://www.beachbody.com/product/newsletters/262.doTo answer your question, it could be a good scenario because the main this that matters is that you don’t completely run out of glycogen during your workout. In general, your body stores enough glycogen to get you through an hour or so of intense exercise. If your diet is good than you’re best off not eating prior to your workout and drinking the RF within 45 minutes afterwards. For certain workouts, or if you haven’t eaten enough, it makes sense to eat something prior to your workout and RF would fit this bill better than most anything.
I don’t always recommend a full serving. I use a full serving after hard workouts but I’ll use less after easier ones, especially if I’m trying to lose weight. There is no exact gauge for this measurement other than how I feel but we’re not talking about many calories anyway and this is one instance where too many calories would be preferable to too little. Those calories are used so efficiently post exercise that it doesn’t matter a whole lot as long as you’re getting them at close to a 4:1 carb
rotein ratio. When you’re training, it’s your most important meal of the day.
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Hi there,
Enjoy the newsletter. I have a question that perhaps would be of interest to your audience.
When you have managed to build your muscle in the wrong direction, how do you reverse it? Example, I have managed, unconsciously, to push my stomach out and somewhat down that I even do it in my sleep automatically. I feel like I am fighting against a bigger muscle that has been incorrectly grown when I exercise or try to correct my posture. I keep fighting it, but I don’t seem to have success over it.
By the way, I have been doing Turbo Jams since about February, so I am working out. But this is not reversing this weird thing I’m doing.
Thanks!
Kalyn Schutz
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You’re right; it’s a very good question. Muscles can’t be built “in the wrong direction” but your abdominal muscles can be pushed out where they protrude in a way that you probably don’t want to. This can be reversed.
All core exercises should be done with what’s often referred to as vacuum breathing. To do this, you force all of the air out of your lungs while contracting your core region, making it as small as possible. This, effectively, trains your core to remain small and rigid. When you inhale, allow your lungs to expand but keep your core tight. Repeat.
Doing all of your core work—in fact, keeping this posture all of the time is even better—will correct things over time.
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I am taking the P90X multivitamin supplement; does it have the Omega 3 in it? Or is that something I should be taking in addition to the P90X multivitamin supplement?
Thanks,
Krista Dean
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You can find all of the vitamin’s ingredients on the side of the box. In the USA we’re required to label all supplements and packaged foods. Peak Health vitamins do not contain omega-3 or any fatty acids and it would be tough to find one that did because fatty acids have different needs for encapsulation. Here is an article on how to quickly read foods labels and what to look for:
http://www.beachbody.com/product/newsletters/153.do===============================
I read the news letter regarding the Flat Belly Diet, which I was unfamiliar with and was curious how you guys felt about the The Abs Diet touted by the financially interested 'experts' at Men’s Health. Thanks and continue to "Bring it!"
Dr. J. David
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While no diet is going to give you visible abs that doesn’t mean that the diet itself is bad. This was, pretty much, what Denis said when reviewing The Abs Diet. For the most part, the MH diet fits a similar—if less thorough—mold. It’s not really bad for you but it’s not going to give you visible abs. That will only happen through a combination of diet and exercise.
Keep in mind that magazines have to publish information every month. While there is plenty of nuts and bolts fitness info to address, they need headlines that will keep the issues flying off the shelf. Chances are their “ab diet” began with the marketing concept first, which was followed by a diet that could help someone lose weight.
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I was discussing the most recent article in the BeachBody newsletter when someone asked me what Joe's credentials were and why they should believe what he wrote.
So what are his credentials?
Angela Thigpen
Beach Body Coach
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You shouldn’t believe anything he writes unless he convinces you to believe it. That could be said of most writers, and should be said of all of them. Certain credentialed people might deserve more blind respect but I would warn against this because you can get contradicting points of view from anyone, no matter what credentials they have.
Joe is a writer, not a fitness or nutrition expert. As a writer he will cite his sources. His personal points of view are generally about opinions, not science. When he makes mention of scientific subjects he uses outside sources to reference his points. Standard journalistic stuff, really.
Why don’t we use only “credentialed” experts to write? We’ve answered it before
http://forums.teambeachbody.com/groupee/forums/a/tpc/f/8082987037/m/541108268but the quick answer is that writers do a better job communicating a subject and experts seem to do a better job of researching subjects. We’ve used a lot of experts over the years but have found that articles written by writers do much better with out audience. Imagine that.
Until next time, don’t just train hard, train smart!
Steve
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