PhysioSlow Workout…The Answer to Your Metabolism Woes!
I often get asked, how can I fix my broken metabolism or slow metabolism. This is actually really simple, every metabolism can be improved with two simple additions to your daily life; 1) clean, high protein, lower glycemic eating and 2) high-intensity, slow method strength training.
In his book LifeFit, America’s leading epidemiologist, Ralph Paffenbarger, M.D., makes the following statement regarding the effects of muscle gain and metabolic change: “Indeed, when you replace 10 pounds of fat with 10 pounds of muscle, your weight remains the same, but you can expect to expend 500 or more additional kilocalories each day at rest.” In other words, Paffenbarger ascribes the resting metabolic requirement for 1 pound of muscle at 50 calories per day. While this seems to be a reasonable estimate for each pound of muscle you have, these experts neglect to consider the totality of the trained muscle and how this affects metabolic rate. Research indicates that resistance exercise or weight lifting gives your metabolic rate a serious boost – a lot more than just a few calories for the added muscle.
There are also many other additional benefits to high intensity, slow method strength training:
• Greater muscle strength gains in a condensed period of time (more results, less time).
• Shorter workouts save you time to focus on other important aspects of your life.
• Slow and controlled movements minimizes the force put on your joints, muscles, and ligaments, making it safe and reduces risk of injury
• Fat loss and increase muscle tone.
• Strengthen bones and reduces chance of osteoporosis.
• Improved circulation, blood sugar levels, and better response to insulin which improves blood pressure, cholesterol, and triglycerides.
So, that brings me to my next question that I frequently get asked, how do I include strength training in my busy schedule and how to keep myself safe.
What is PhysioSlow?
The PhysioSlow fitness regime is quick and effective. It involves a powerful combination of extremely slow speed, controlled movement, proper form and minimal repetitions with the goal to reach complete muscular fatigue in a very short period of time – within 2 minutes of each exercise.
This workout is different in that you can build lean muscle mass quickly and safely by working out only two times a week for 30 minutes. This form of exercise is perfect for everyone regardless of your age, fitness level or busy lifestyle.
How does it work?
We strength train to make us stronger, but it also helps the metabolic health of your muscles as well as the rest of our bodies. Your muscular system is the largest system in your body and it contains the largest network of blood vessels (your vascular system) in your body. Improving muscle health improves vascular health. And, your lean muscle mass determines the rate that your body burns calories for fuel. More muscle means faster burning of calories, even at rest.
How do I get started?
Working with a personal trainer familiar in slow cadence exercise, at least in the beginning is important. Learning how to get your body to complete muscle failure, while keeping form will ensure your safety. If you don’t have access, you can still incorporate the basic principles of high intensity, slow method training. You can do workouts on machines, free weights or with bands, just remember, the burn is good! That is what you want.
Focus on all your muscles each time you workout, do a total body workout- upper body, lower body and core. Spot reducing does not work!
Accentuate the lifting portion of each repetition. Lift the resistance or perform positive work slowly and smoothly to the count of 10…pause in the most contracted position…lower the resistance or perform negative work slowly and smoothly to a count of 10. Do not pause or lockout the joints in the most contracted position of any compound (multiple joint) pressing exercise. Example: leg press, chest press, overhead press.
Use as much of your range of motion as possible on each exercise to develop full-range strength and flexibility. Concentrate on flexibility by slowly contracting and stretching during the first 3 repetitions.
Continue each exercise until no additional repetitions are possible in good form. When you reach about 1:45 seconds or more and the exercise is performed properly, increase the resistance by approximately 5% at the next workout. If you can do at least 1:30 minutes, lower your weights.
Once the weight stops moving, hold the contracted muscle for an additional 10 seconds and then slowly put the weight down.
Move slower, never faster, if in doubt about speed of movement. Do not ever sacrifice form for more repetitions.
Breathe normally. Never hold your breath while exercising. Keep your face and jaw relaxed, and never squeeze the handgrips tightly. This results in elevated blood pressure and could be dangerous.
Keep your body in a straight, aligned manner. Avoid twisting or shifting your weight during the movement.
It is preferable to exercise in an environment that is cool and quiet.
Walk quickly from exercise to exercise. The longer the rest between exercises the less effective the overall exercise effect.
In order to assure continued progress, rest a minimum of 48 hours between successive workouts. Monitor your exercise sessions closely, if progress stops exercise less frequently.
Sample Exercise Routine:
- Leg Press machine, lunges or wall squats (works quads, gluts)
- Abductor machine or leg lifts lying on your side (works abductors, gluts)
- Pull down or row with machine, weights or bands (works lats, traps)
- Lateral raise or overhead press machine, weights or bands (works deltoids)
- Bicep curl machine or weights or bands
- Core- can be done on the floor, planks, crunches, etc.
The key points: Go slow and do each exercise until you can’t lift the weight any longer. Make sure your muscles are under load the entire rep, meaning keeping the muscles that you are using contracted until you are completely done with that exercise.
Have fun with it!
Here is a clip on a sample exercise.
Ironman Wisconsin Blog 2010
On Thursday September 9, 2010, my journey to becoming a 2-time Ironman began. I packed up my car and headed to Madison, Wisconsin. All week I was feeling nervous and excited. You would think, the second time around, it would be easier. I had no expectations the first-time around and I didn’t know what I was getting myself into, so Florida was not so bad.
I got up to Madison and checked into my hotel and went out and found a Whole Foods. Now I was ready for the week! Got all my healthy, organic foods, nothing could stop me. I met a friend who has raced this course before at a very popular Madison restaurant for dinner. It was great seeing a familiar face around and just enjoying dinner. After dinner, we walked by the finish line area, getting set-up for the big day. Wow, what a great feeling to be around there.
The next morning, Jay (guy in the pic) and myself decided to go for a short swim, maybe 30 minutes. It was probably high 40’s out, water temp mid 60’s- you know how much I love the cold. Well, the cold wasn’t the problem; I didn’t know a lake in the middle of Wisconsin could have white caps. So, I got in and swam out and just kept my mind into getting to the turnaround point; I started to get a little seasick. I thought I should turn around. As soon as I did, I saw a fire truck coming. A swimmer was hanging onto the wall for his life. Not a great way to start out Ironman Week for him. So, I headed back, realizing the current was totally against me. I think I was probably moving backwards. Then all of the sudden, I bumped into another swimmer. Wow, I couldn’t believe I just hit someone headfirst. I soon realized, it was Jay! What are the chances? We continued back to finish the swim; well Jay waited for me and then went back to my hotel and ate breakfast.
Later in the day, I headed over to Ironman Village to check myself in. There was a long line, but what else did I have to do. So I waited and waited and finally got my gear bag and was officially checked in.
Athlete dinner and course talk was held later that evening. I met up with other friends who I have been training with. The talk was great and the food, well, lets just say it was not PhysioClean!
After dinner, I walked back with Susie, my Iron Training partner.
Woke-up on Saturday, tried to sleep in, but my body can’t sleep pass 6 anymore. Went out for a very cold spin before I had to check my bike. After my ride, I was excited to see my family arrive. This will be their first Ironman!
Got my bike and my transition bags all packed up and headed off to bike check.
All ready for bike check! 
Lots of packing and figuring what I will need to wear. The weather forecast is calling for a cold start. Hmm… (Should I wear my Lululemons or shorts- Kim, J)
My family before checking my bike.
The sea of bike transition bags. 
After the bike check and lunch we decided to drive the bike course. Bad idea, driving all those miles with 4 kids in the car, not recommended. Dinner of carb loading of pasta and chicken was ordered in, we were too tired after driving the bike course to eat out. I started to think, if I was tired of driving it, then riding 112 miles sounds like real fun and that is after swimming and then needing to run a marathon. Second thoughts set in, and started to question my sanity for paying good money for this pain. After dinner, the kids and family were kicked out and I finished my last minute packing and tried to relax. Not really sure what that means.??
Set my clock for 5 am and then off to bed. Sleeping was not great, woke up every hour and by 4 am, I heard some athletes in the hallway. So, I decided I should get up and eat breakfast; gluten free bread with almond butter and a banana with some water and waited to go to the check-in area. I headed down around 5:30 am and put the finishing touches on my bike.
The nerves started setting in. I waited around and then put my wetsuit on and headed towards the mass water start.
I was really nervous about the mass water start, treading water and waiting with 2600 of your closest friends was a very scary idea. Well, the gun went off for the pros, that was my time to get in the water and start treading. The swim was a counter-clockwise, two loop course. Right before the gun went off, U2′s “Beautiful Day” is playing. The crowds went crazy at Monona Terrace and the sunrise was perfect. It was a beautiful day to race an Ironman. Thank-you weather Gods! (and Al and Steph, too). I think I remember the national anthem, the gun going off, it was all a blur. I waited about 30 seconds to let the great swimmers go by. This was my strategy this year; in Florida I got beat up and panicked.
It was mayhem! I felt like I was in the spin cycle of a washing machine of people trying to kill me. I understand that you can get hit, but this was crazy. I couldn’t get into a decent groove. I know you are probably thinking I am whining, but there was one time that someone held me under so long that I thought I wouldn’t be able to come up for air. Another person (red cap=boy) grabbed my feet and pulled them down. My goal for the swim was 1 hour 30 minutes, my secret goal, 1 hour 22 min. Swim time= 1 hour 26 minutes. Oh well, at least I didn’t drown.
The transition area at the Monona Terrace, otherwise known as the Helix is just an event in itself. The transition area is positioned at the top of the parking garage, so you have to run all the way up to the top to get to your transition bag and bike.
I was pretty cold getting out of the water, so wasn’t sure if I should stop at the wetsuit strippers. Well I did anyway. Wow, these volunteers are great and fast, but I don’t think I would want their job- pulling wetsuits off of athletes after they probably used the lake as a potty. I quickly started to run up the helix and started to get a calf cramp and a cramp in my stomach. My run up the Helix quickly turn into a walk as the side-stitches intensified. I ran into the T1 bag holding area, got my bag and went to change. Okay, now if anyone knows me, then you probably guessed, I couldn’t decide how many layers to put on. I decided to dress warm, it was still in the lower 50’s. Got my stuff and held my bike shoes and ran out to my bike. My bike handler, thank God for him, told me I would roast in my jacket. So I decided to take my jacket off, well my zipper didn’t corporate, finally got it off and then changed my gloves to fingerless gloves. Took my bike and ran with my shoes in my hand and then got to the end of the transition area and put my shoes on and got on my bike and rode down the crazy helix. I also saw a familiar face at the beginning of the bike start, which was nice. Thanks Marshall.
The bike course is a lollipop type set-up where you bike straight out of town, bike two loops and then bike back to town. My plan was simple, break the bike up into segments, take the first loop slower then the second and get back to town. My nutrition was planned to the minute, ½ bar at the top of the hour, my sport drink at 15 and 45 passed the hour and Clif Bloks at the bottom of the hour. Salt tabs and water were added when needed to meet my fluid and electrolyte needs throughout the ride.
IM Wisconsin has one of the most challenging bike courses too, which includes crazy hills that start at mile 44 of the first loop and mile 88 of the second loop. (About 4800 feet of climbing during the entire 112 miles) There are people lining the stretch of hills Tour de France style. See crazy picture below!!!!
With music playing, drums and people running with you up the hill screaming in your face to get up the hill, (thanks Jim, Kim, Jared, Agnes, Kris, John and my children and the other 1000 people that were there.)
A little past the halfway point, I was feeling good, 3 hours 15 minutes into the bike. I stopped and picked up some fuel from my special needs bag and went off to complete that crazy loop again. My legs were okay. Everything was going to plan, then mile 70 came and my chain dropped on a big descent. Ugh- I am really bad with fixing bike parts, so I panicked, but managed to get the chain on. I was good until I realized that I was dead stopped and there was a huge hill ahead. I couldn’t get going, so I had to walk up the hill.
Okay, back on track and then out of nowhere, a bee hit me in the chest and the stinger was imbedded. So, once again, I had to stop and get that sucker out of me. All is cool and went on. Well, I dropped my chain 2 more times. The 3rd time, I found a bike tech and had him check out my bike. I lost about 15 minutes with all that, but I was on my way. The last hill was really hard and thanks to Jim, he got me up it by screaming at me. The ride back to town was hard, I was ready to be done. Bike goal- 7 hours, secret goal 6:45, actual bike time- 6:52, not bad since 15 minutes was not moving time. Next time, learn how to shift better and don’t have anyone work on my bike the day before the race!
T2 was uneventful. I changed and looked at the volunteer and told her I didn’t really feel like running a marathon. She told me I would be fine and to get on my way and stop at the porta potty. So I did and was on my way. The run course is a two-loop course that winds around the University of Wisconsin campus, the trail that hugs Mendota Lake, the famous State Street and Capitol Square.
The run was great. There were people everywhere and all my crazy friends and family were cheering and running along the course. My goal was to keep my nutrition down (Gu, water and salt tabs) and to run the entire marathon. I felt pretty good, knees hurting, but wasn’t going to let them stop me. By the turnaround, I was happy that I was halfway. By mile 15, my stomach started to shut down and I began to have some really bad heartburn. I knew I needed to get the calories in, so I switched to bananas and yes, potato chips! Each aid station, I would grab a few chips and try to get them down.
The people in Madison were so proud to have an Ironman here and so supportive. My family, friends, the crowd and the scenery around Madison truly pulled me through that last part of the race. Then the Capitol building, wow- I knew I was coming close to the finish line and heard Jared say “13 hours 30 minutes”, I was happy and had a few more minutes in me. So I picked up my pace, raced through the last turn and ran down the shoot. I crossed the finish line in 13:34. (Still didn’t hear, “Melissa Li, you are an Ironman”)
At first, to be honest, I felt disappointed, my secret goal was to break 13 hours 30 minutes. (My published goal was 14 hours) But in retrospect, I have realized that it was completely naïve of me to set a time goal based upon a completely different Ironman and other athletes. It is like comparing apples to oranges. I am proud and happy to have earned my second Ironman finish the way I did. Another one in the books for Melissa. I guess I have to do it again, maybe this time I will hear, “Melissa Li, you are an Ironman” from the famous Mike Reilly. 
I just wanted to thank everyone again for making this season great and putting up with my crazy training, eating and sleeping schedules. I couldn’t have done it without all of you. Thanks to John and my kids for helping me work towards my ultimate goal. Thanks Hong for everything. See ya’ all next year, IM 2011??
Final Totals for Training:
Running: 745 miles
Bike: 1874 miles
Swim: 62 miles
= lots of calories burned!
Maximizing Performance During Chicago Marathon Training
Maximizing Performance During Chicago Marathon Training
- If you are training for a marathon, there are certain nutritional requirements you must meet to ensure you give your best performance during those gruelling 26.2 miles, and that you finish the race without suffering any ill effects. Long distance running requires a balanced diet consisting of carbohydrate, protein and fat (the macronutrients), in the approximate proportions of 45%-65%, 25%-30% and 20%-25% respectively.
- Carbohydrates are the body’s preferred source of energy for high intensity sports. This is because carbohydrate stores can be readily converted to energy when fuel is needed, whereas the conversion of fat to energy takes longer. Carbohydrates are stored as glycogen in the liver and muscles. When you are running, glycogen is converted into glucose and released into the blood, and the blood transports it to the working muscles that need energy.
- The best sources of carbohydrates are known as complex, or starchy carbohydrates, which release energy steadily and maintain stable blood sugar levels. Some examples of complex carbohydrates include pasta, potatoes, rice, wholegrain breads and cereals, oats, beans, lentils, nuts, seeds, fruits and vegetables. A small amount of refined carbohydrate is fine (such as chocolate, sweets and table sugar), but should be kept to a minimum.
- Protein is important for rebuilding and repairing muscle tissue, and good sources include fish, lean meat, skinless chicken, eggs, low fat dairy products, beans, pulses, nuts, seeds, tofu and other soya products, and various meat substitutes.
- Some important functions of fats include the absorption of fat soluble vitamins, joint lubrication, and energy production. The healthiest fats are unsaturated fats, good sources of which include oily fish, nuts, seeds, avocados and many cooking oils (including olive and sunflower). Saturated fats occur in red meat, full fat animal products and hydrogenated vegetable oils, and should be eaten sparingly because they contribute to high cholesterol levels.
- Eat at least three meals plus one or two snacks every day. Never skip breakfast. You need to restock your energy stores in the morning. Eating breakfast will also get your body moving and your metabolism going. Use meal replacement bars or smoothies if press for time or not hungry. (Make sure they contain a balance of carbs, protein and healthy fats.)
- Stay well-hydrated everyday and follow a fluid plan for all your runs. See fluid handout for more specific guidelines.
- Speed Recovery. Pack a high carb, moderate protein snack for eating right after you run to speed recovery. Some examples include: energy bars, gels, recovery shakes or smoothies, fruits with natural peanut butter, pretzels, etc.
- Use your long runs as a means of experimentation regarding future choices of food, clothing, shoes, etc.
- Strength Training is vital for a successful marathon. Incorporating a program like PhysioSlow strength training into one’s overall training program can provide many benefits to a runner training for events ranging from the sprints to the marathon.
ü A strong upper body helps minimizes fatigue and stiffness in the arms, shoulders, and neck areas that in turn, enables a runner to maintain form late in a marathon or long run. Legs move only as fast as the arms swing. The runner with a strong upper body will find more power for the sprint to the finish line, an easier crank up a hill, and better balance when running on trails. In short, all of these add up to an ability to run faster and more efficiently.
ü Running creates a slight muscular imbalance in the legs as the hamstrings and calf muscles develop at a faster rate than the quadriceps and shins. Weight training helps address this imbalance. Additionally, strong quads and hips help protect these areas from a variety of injuries. Strong legs also offer protection from the possibility of injury when running at a fast pace downhill.
ü A strong abdominal region helps protect the back while at the same time, assists in maintaining proper running form and posture.
Please call PhysioLife Studios to set-up a free marathon training consulation to help you with your strength training and nutrition needs.
PhysioLife Studios
712 N. Dearborn St. 3rd Fl
Chicago, IL 60654
312.255.8308
info@physiolifestudios.com
www.physiolifestudios.com
Hot Tips on How to Jump Start Losing Weight
Jump Start Your Weight Loss
Eleven Hot Tips
- EAT PROTEIN at every meal and snack.
- EAT BREAKFAST everyday to jump start your metabolism (suggestions: omega-3 eggs with some berries, nitrate-free organic breakfast meats, rice protein shake made with berries & ground flax, etc.).
- ELIMINATE WHEAT AND FLOUR based products for the time being. That includes bread & pasta (non-gluten grains are okay in small amounts).
- ELIMINATE “FOOD PRODUCTS” 90% of what you eat should be food that could have been hunted, caught, gathered from the ground, plucked from a tree or grown.
- EAT AN UNLIMITED AMOUNT OF NON-STARCHY VEGETABLES such as asparagus, bok choy, broccoli, beets, etc.
- DON’T OVEREAT THE AMOUNT OF FRUITS especially the extra-sweet, extra ripe variety. Fruits are very healthy, but fruits contain calories and carbohydrates.
- ELIMINATE DAIRY for now, especially cow’s milk. Occassional exceptions include servings of plain-organic yogurt and unsweetened almond or rice milk is okay.
- ELIMINATE ALCOHOL for now. You can add it back later…in moderation!
- WORRY LESS ABOUT THE AMOUNT OF FAT you eat and pay more attention to the KIND of fat.
- ELIMINATE ALL SUGAR and check all food, drink and condiment labels.
- DRINK 1/2 your body weight in ounces of water and/or unsweetened green tea every day.
Note: The following recommendations are “controlled carbohydrate” guidelines that will enhance your weight loss. These recommendations are usually followed for 2-3 weeks, depending on your goal.
For more information, please contact us at:
PhysioLife Studios
712 N. Dearborn St. 3rd Fl
Chicago, IL 60654
312.255.8308
info@physiolifestudios.com
www.physiolifestudios.com
What is Slow Method Strenght Training and Why is it such an Effective and Safe form of Exercise?
What is “Slow” Method?
…and why is it such an effective & safe form of strength training?
Slow method protocol is a highly specialized form of strength training which is performed using extremely slow movements to effectively and safely build more lean muscle mass.
A single repetition takes about 20 seconds to lift and lower the weights. This requires the participant to utilize the strength of their muscles to move the weights and eliminate momentum and acceleration. The slow speed and intensity of the movement, coupled with the emphasis of proper form and equipment setup, ensures safety while efficiently challenging the targeted muscle(s) to reach muscular exhaustion in under 2 minutes (until movement of the weight is no longer possible). As a result, the growth mechanism is stimulated and with an adequate period to rest, the body can properly and safely recover and build more lean muscle mass. In about 30 minutes, twice a week, slow strength training works all major muscle groups, strengthens bones and increases cardiovascular function.
Slow method strength training is safe and can produce powerful results for all individuals, regardless of age or fitness level. Participants with prior injuries are able to safely strengthen muscles, protect from further injuries and often alleviate pain. Also, because participants are consistently increasing their performance and accelerating past plateaus, even elite athletes and fitness veterans are able to produce optimal results beyond current capabilities.
History
Slow method strength training originated from University of Florida School of Medicine in 1982 when Ken Hutchins was strength training women diagnosed with osteoporosis. He slowed down the movement of lifting and lowering the weight in order to allow the women to strength train safely. Not only did they successfully increase their bone density, they also increased their lean body mass. The results were so powerful, Ken applied the same technique among the general population, which led to the same results.
For more information, please contact us at:
PhysioLife Studios
712 N. Dearborn St. 3rd Fl
Chicago, IL 60654
312.255.8308
info@physiolifestudios.com
www.physiolifestudios.com
Body Shape and Where You Store Fat Matter! Thunder Thights vs. Beer Bellies.
Where We Store Our Fat Matters…Thunder Thighs vs. Beer Bellies
It’s interesting where people store fat, isn’t it? A woman could have a very small waist, but large buns and thighs or a man could have chicken legs, but a large gut! Besides the fact that this may be very common, where we store our fat matters to our health.
The apple and pear shaped bodies are actually extremely different based on the type of fat that is stored, and what it can do to our bodies. The fat, also known as adipose tissue, that is stored under our skin, as seen in our buns and thighs, is called subcutaneous fat. Subcutaneous fat is actually just non-harmful, benign, many times unattractive, adipose tissue that just sits there. The fat that accumulates around our bellies is subcutaneous fat under the skin, but mainly visceral fat. Visceral fat is beneath the muscle, surrounding the organs, producing harmful chemicals to our bodies. Extensive research shows that this visceral adipose tissue releases harmful chemicals and leads to the systemic low-grade inflammatory state found in obesity1. This inflammation can cause health problems everywhere from cardiovascular disease, to insulin resistance leading to diabetes, to iron deficiency2.
Unfortunately men are the main victims of the beer bellies, but ladies, don’t start chugging beers and downing that bowl of ice cream freely! Anyone can be at risk. Lower your risk and reduce your harmful fat through healthy eating and exercise! Don’t fall victim to your own fat!
To learn more about how PhysioLife can help you lose weight and become healthier, visit www.physiolifestudios.com.
1Trayhurn, Biochemical Society Transactions, 2005.
2Lecube, Internat’l Journal of Obesity, 2008.
For more information, please contact us at:
PhysioLife Studios
712 N. Dearborn St. 3rd Fl
Chicago, IL 60654
312.255.8308
info@physiolifestudios.com
www.physiolifestudios.com