I just tore my ACL what do I need to know before surgery?

If you are reading this and you tore your ACL, you have my deepest condolences. You are in for a long journey to get back to doing everything you want to do.

However, there is good news!

Your outcome is ultimately in your hands. Picking your surgeon (I have one that I highly recommend), picking your therapist (I also know of a great PT), and then prepping yourself before surgery all play a big part in your short- and long-term outcome. Then there is prehabiliating your knee for surgery. Nowadays surgeons want patients to wait a few weeks to have surgery, therefore there are things you can do to set yourself up for success early on. Properly prehabbing your knee includes decreasing swelling in your joint, getting the quadriceps (thigh) muscle to fire, regaining range of motion, and if possible get to be able to walk normal.

First, you need to work on decreasing swelling in your knee joint. This can be done many ways. The RICE method is used. RICE stand for Rest Ice Compress and Elevate. Lay on your back prop your leg up above your heart, have some compression on the joint and ice it down. 20' at a time multiple times a day if possible. Next, is getting your thigh muscle to be able to squeeze again. This is pretty simple, sit with your knee straight and start squeezing your thigh. Try to hold for 5 s and do 30 or more repetitions. This needs to be done several times a day. After that regaining full motion (if possible) is a must. If you have the motion walking into surgery, it will be easier getting it after surgery. You can work on bending your knee by riding a stationary bike and then doing heel slides. (insert picture of heel slide) Getting the knee straight is important too. you can do this by stretching your hamstrings and calf (insert picture here). Lastly being able to walk normal is important before surgery as it will be easier to relearn how to walk after surgery.

This was just a brief overview of prehabbing a knee before surgery. I discussed the most general ways I do prehab. If you have questions or have anxiety about doing these recommendations on your own, I recommend you call and get an appointment with us. This way your interventions will be specifically tailored to you.

The next biggest piece of information you need to know is graft selection. Each graft has pros and cons to them. I'm going to discuss those next.

Bone Patellar Tendon Bone Autograft (BTB)

As I am writing this blog post the BTB Autograft is the best graft if you are wanting to return to competitive high level sports. This is because the graft becomes stable faster than the other grafts. This is due to how the graft is harvested and then prepared and put into the knee. Both ends of the graft have bone on them and that heals faster with the bone tunnel that is made in your knee. There are some cons to this graft type. The 1st is quad strength takes a little longer to return and the other is potential of discomfort with kneeling onto the knee.

Hamstring Autograft

The hamstring autograft is great for individuals who are still active but are also not looking to return to high level sports quickly. The surgeon harvests the semitendinosus muscle of the involved knee. The pros of this graft type is that the patient is able to get quad strength back faster and there is much less risk of pain in the front of the knee. There is also less scars on the front of the knee with this approach. How this graft is prepared by the surgical staff also plays a factor in long term stability of the knee. A double bundled graft provides more stability than a single bundled graft. The cons of this type of graft are that there is more muscle pain in the hamstring earlier on, there will always be weakness in the hamstring that was harvested by the surgeon.

Quad Tendon Autograft (QT)

The QT autograft is the new kid on the block. Because of that there is overall less data on it. However, what is out is quite promising. From a stability standpoint this graft provides the same amount as the BTB autograft with less donor site pain. (Donor site is where the surgeon harvests the graft). Also, it gets better functional outcomes than the hamstring autograft. It also has a larger graft diameter. If you are looking to get back into high level sports, this is a solid option as well.

Cadaver allograft

These are used in patients usually older than 35 and are more sedentary. The pro of this graft is that there are no donor site pains you have to worry about. Cons include risk of body rejection, slower graft healing, If you are wanting to become more active or return to a high level of physical activity, I do not recommend getting this graft.

Ultimately the best graft for you depends on your age, activity level you want to return to, and other issues in the knee. Generally speaking, if you are young and want to get back to a high level of activity, I’d go with a BTB or QT autograft. If you are a little older in age and want to stay fit for general health, then a HS graft is a good choice. Lastly if you want to just have function on a day-to-day basis and don’t care about running or jumping then a cadaver is probably your best bet.

As a patient you must be well informed to make the best decision for your future health. Not every surgeon or physical therapist is created equal. If you want to get a different graft than what the surgeon is recommending based on YOUR activity goals, I would hear their reasoning for their choice first. Then I would recommend reiterating what your goals are and then see if they change their mind. Again, you get to choose who operates on you.

Anderson AF, Snyder RB, Lipscomb AB Jr. Anterior cruciate ligament reconstruction. A prospective randomized study of three surgical methods. Am J Sports Med. 2001 May-Jun;29(3):272-9. doi: 10.1177/03635465010290030201. PMID: 11394593.

Mouarbes D, Menetrey J, Marot V, Courtot L, Berard E, Cavaignac E. Anterior Cruciate Ligament Reconstruction: A Systematic Review and Meta-analysis of Outcomes for Quadriceps Tendon Autograft Versus Bone-Patellar Tendon-Bone and Hamstring-Tendon Autografts. Am J Sports Med. 2019 Dec;47(14):3531-3540. doi: 10.1177/0363546518825340. Epub 2019 Feb 21. PMID: 30790526.

Nyland J, Collis P, Huffstutler A, Sachdeva S, Spears JR, Greene J, Caborn DNM. Quadriceps tendon autograft ACL reconstruction has less pivot shift laxity and lower failure rates than hamstring tendon autografts. Knee Surg Sports Traumatol Arthrosc. 2020 Feb;28(2):509-518. doi: 10.1007/s00167-019-05720-y. Epub 2019 Sep 19. PMID: 31538227.

Mo Z, Li D, Yang B, Tang S. Comparative Efficacy of Graft Options in Anterior Cruciate Ligament Reconstruction: A Systematic Review and Network Meta-Analysis. Arthrosc Sports Med Rehabil. 2020 Sep 25;2(5):e645-e654. doi: 10.1016/j.asmr.2020.05.007. PMID: 33135006; PMCID: PMC7588648.

Thaunat M, Fayard JM, Sonnery-Cottet B. Hamstring tendons or bone-patellar tendon-bone graft for anterior cruciate ligament reconstruction? Orthop Traumatol Surg Res. 2019 Feb;105(1S):S89-S94. doi: 10.1016/j.otsr.2018.05.014. Epub 2018 Aug 18. PMID: 30130660.

Keto and Pure-Protein Meal Diets for Athletes?

We’ve all come across them before. The guy pounding back a huge protein shake on a belly full of scrambled eggs and bacon. The girl heading home from an intense game or practice only to feast upon nothing but chicken breasts and grass-fed beef for the rest of the day. The pure-protein athletes.

This protein obsession has a foundation in nutritional science. It’s very well known that serious athletes in serious athletic training need more daily protein than non-athletes. This means more protein in pre- and post-workout meals, but more protein during the rest of the day as well, as the body is in a constant state of repair from intense workout sessions. But for those who think that protein is the only macronutrient needed to sustain optimal performance—and that the more protein you eat, the faster you will grow lean muscle tissue—you are strongly mistaken.

While protein is a definite must for the athlete, your post-workout recovery meal, along with all the other meals you take in throughout the day, must contain far more than just protein.

Pure-protein meals and ketogenic diets—which contain lots of protein and fat but little to no carbohydrates—are “out” for athletes. Let’s take a look at why too much protein can actually hinder you from achieving your athletic performance goals.

The Body Can Only Use So Much Protein At Once

First, it’s important to remember that your body can only use so much protein in any given day. So many athletes get hooked on the idea that the more protein they consume, the more muscle they will build.

Not so.

The human body can only generate (create) a certain amount of muscle tissue at a given time—any protein consumed over and beyond the body’s muscle-building requirements will simply get used for energy or converted into body fat.

Yes, you read that correctly: excess protein can be stored in the body as fat. It’s testament to the adaptability of the human body to survive in any nutritional circumstance.

Protein then becomes a very expensive source of fuel, because it takes the body great effort to break it down into usable glucose for energy. You will be far better off simply eating more carbohydrates for glucose after your protein needs are met for the day. Your body is going to figure out a way to get glucose—whether it has to create it laboriously from protein or not—so you might as well give your body what it needs.

Too Much Protein Places Strain on the Body

The second reason why athletes should avoid protein-only meals and ketogenic diet plans is because consuming too much protein places a lot of strain on the body.

It is not uncommon to see athletes taking upwards of 2 grams of protein per pound of body weight per day (that’s 300 g of protein for a 150-lb athlete, equivalent to eating 7 chicken breasts), with all the protein shakes, eggs, and chicken breasts they consume—and this is just plain overkill.

Now, if you are an athlete training for a performance goal you do need more protein per day, and a higher protein intake is definitely acceptable. But consuming way too much protein will place a lot of strain on your kidneys, may lead to dehydration (not great for athletic performance), and won’t make you feel very good in general.

While you do have to consume a very high amount of protein for it to be truly harmful for your body, if you are eating a protein-only diet you will come close to doing so. There’s really no benefit to ever taking protein up to 2 grams per pound of bodyweight—or even close to that—so no one should be regularly consuming this much protein.

High-Protein Diets Can Cause pH Imbalances

Another issue that can arise from too much protein in the diet is potential pH imbalance. Foods can either raise or lower your body’s pH levels, based on the mineral content of the food consumed. In order for the body to function optimally, you need to avoid being in a very acidic state (very low pH). Low pH is not only harmful to athletic performance but can also set you up for serious health concerns, such as bone loss, high blood pressure, suppressed immune system function, and increased risk of vascular and cardiac damage, to name a few.

Adding some alkaline foods (high-pH foods) into your diet—like fresh fruits and vegetables—will help to keep your body in better overall balance so that you can sidestep these pH problems.

Carbs and Fats Are Fuel

Now that we’ve established that too much protein is unnecessary and potentially harmful for your body, let’s talk about the role that carbohydrates and fats play in the diet: they are fuel for your body! As an athlete in training, you need fuel (and the right kind of fuel) to perform your best—and protein is simply a very bad, inefficient energy source.

Picture it like this: you’re a luxury car. You’re getting prepared to hit the road for a long day of high-speed driving. Would you put low-grade gas in your engine? Of course not! You want the best performance possible, and to be able to drive for a long time before stopping to refuel.

If you are an athlete consuming protein alone, you’re using low-grade fuel. Carbs and fats provide high-grade fuel, so they need to be added into your diet. Carbohydrates provide a faster fuel source that can be used immediately for intense exercise (think sprints and weightlifting), and fats provide a longer-lasting fuel source that can be used for longer periods of time (think running long distances or lasting a full game). Both are key to athletic success.

Balance is the Key to an Athlete's Diet

Finally, remember that each of the three macronutrients—proteins, carbs, and dietary fats—will also provide certain vitamins and minerals that you must be taking in if you want to experience optimal health.

While performing great is one thing, achieving excellent health should also be a priority in any diet. If your diet lacks balance, you could be risking vitamin or mineral deficiencies, which could set you up for longer-term health problems and serious issues that would make training virtually impossible.

So, avoid a protein-only diet. Pure-protein meals and ketogenic diets are OUT for athletes—and balanced nutrition is IN.

Make sure that you are making healthy food choices and getting the most from the meals you’re eating, so that you can perform optimally and see great post-workout recovery!

New fitness gear evaluation!

 

Came across this company - www.borntough.com.  Looking forward to evaluating their product line.  Def want to try the Born Tough Air Pro™ T-Shirt For Men Grey Camo!

Looks like some pretty cool gear, and hopefully durable! 

  https://www.elitesports.com/collections/brazilian-jiu-jitsu-bjj-nogi-rash-guards

 https://www.borntough.com/collections/mens-workout-shorts

Check back for an update!

Greg

Your Immune System & Nutrients That Support It!

In January of 2020, “A Review of Micronutrients and the Immune System—Working in Harmony to Reduce the Risk of Infection” was published in the online peer review journal Nutrients. How prophetic that such a review would turn out to be critical three months later, with the worldwide onset of the pandemic—Covid-19.

Researchers from the Linus Pauling Institute, Department of Biochemistry and Biophysics, Oregon State University and Bayer Consumer Care AG in Switzerland, comment in the Review that, “immune support by micronutrients is historically based on vitamin C deficiency and supplementation in scurvy in early times.”

Scurvy, a disease caused by vitamin C deficiency, causes swollen, bleeding gums, opening of previously healed wounds, weakness, feeling tired, with sore arms and legs- along with decreased red blood cells, changes to hair, and bleeding from the skin may also occur.

In 1753, researcher James Lind used three different diet approaches with men suffering from scurvy to determine that citrus fruits—higher in vitamin C- provided a solution to this condition.

In addition to vitamin C, vitamins A, D, E, B6, B12, and folate, along with minerals zinc, iron, copper, selenium, and magnesium also play vital, synergistic roles at every stage of the immune response.

Our immune defense system is composed of elaborate components, which provide physical and biochemical barriers, specialized immune cells, and antibodies that challenge and attack an invading pathogen.

The first line of defense is called the innate immune response—characterized by a challenge by the skin, hair, and mucus membranes to provide a barrier into the body. In other words, limit access points of entry.

From there, it’s the job of biochemical attackers—leukocytes such as neutrophils, natural killer (NK) cells, and macrophages—to identify “non-self” molecules to open fire and destroy the invader, which is marked as an antigen. Cytokines (involved in cell signaling), then repair any damage.

That’s followed by a second wave of attackers, T & B cells, which is the phase of the immune response characterized as adaptive immunity—that remembers the invader and coordinates a joint response.

The researchers from Oregon State and Bayer AG provide an excellent overview, “of the known mechanisms of micronutrients that are fundamental to immune function,” and how inadequate intake might affect risk to infection. Here are few of the impacts of specific immune modulating nutrients.

Vitamin A—important for intestinal immune response, thus supporting the gut barrier; carotenoids (either provitamin A or non-provitamin A) have immunoregulatory actions.

Vitamin D—calcitriol (a form of vitamin D3) regulates antimicrobial proteins responsible for modifying intestinal microbiota to a healthier composition and supporting the gut barrier, as well as, protecting the lungs against infection.

Vitamin C—promotes collagen synthesis and protects cell membranes from damage caused by free radicals, thus supporting integrity of epithelial barriers.

Vitamin E—protects cell membranes from damage caused by free radicals and support the integrity of epithelial barriers.

Vitamins B6, B12, Folate—involved in intestinal immune regulation (e.g., by mediating lymphocyte migration into the intestine) in the case of vitamin B6, while folate is essential for the survival of regulatory T cells in the small intestine. Human gut microbes use vitamin B12, as a cofactor for metabolic pathways, thus supporting the gut barrier. Folate is also important for sufficient antibody response to antigens.

Iron—essential for differentiation and growth of epithelial tissue.

Zinc—helps maintain integrity of skin and mucosal membrane (e.g., cofactor for metalloenzymes required for cell membrane repair); important in maintaining immune tolerance (i.e., the ability to recognize “self” from “non-self”).

Copper—role in functions of macrophages, neutrophils, and monocytes; enhances NK cell activity.

Selenium—helps to maintain antibody levels.

Magnesium—cofactor of enzymes of nucleic acid metabolism and stabilizes structure of nucleic acids; involved in DNA replication and repair; roles in antigen binding to macrophages; regulates leukocyte activation; involved in the regulation of apoptosis (programed cell death).

Please keep in mind that each nutrient listed has additional immune support benefits, which are beyond the scope of this column. Nor are nutrient requirements listed, since that must depend on guidance from your physician.

What you can see, is the need to have a healthy eating plan and the support of a good multi-vitamin/mineral formula, as main components of your immune support plan—adding various forms of daily exercise to round out the mix.

Yours in health,
Greg
www.gregdirenzo.com

5 Good Foods for Getting Quality Protein

Proteins are among the key nutrients we need to survive and be healthy. They play an important role in the body’s metabolic and digestive processes. For one thing, during the metabolic process, they break down into essential amino acids which provide the body with the energy it needs to perform tasks and necessary functions. Protein is an important building block of bones, muscles, cartilage, skin, and blood. It also helps produce essential enzymes, hormones, and other body chemicals. Here is a list of five of the top foods for obtaining protein:

1. Chicken- Easily prepared by grilling or baking. Excellent source of protein, and low in fat
2. Salmon- Low in calories and saturated fat, yet high in protein, and the health-promoting fat, omega-3 essential fatty acids
3. Eggs- Cheap way to get lean protein. One egg contains 6 grams of high-quality protein and all 9 essential amino acids and only 1.5 grams of saturated fats. Contrary to previous belief, moderate consumption of eggs does not have a negative impact on cholesterol.
4. Yellow Tail - One four-ounce filet of this slightly oily fish has a potent 34 grams of protein for 212 calories. How does that compare to chicken breast? The same amount (4 oz) has 26 grams of protein and 110 calories.
5. Greek yogurt- Great for vegetarians with more protein than the average American yogurt. Since it is strained, the protein content is concentrated, providing an average of 20g per cup as opposed to 8g per cup for the American style.

Interested in a protein supplement? Check out our supplement partner - dotFIT! 

Yours in health,
Greg
www.gregdirenzo.com 

HIIT and Steady State Cardio

The Difference Between HIIT and Steady State Protocol

 
You’ve probably heard various terms for different types of exercise protocol.  In particular, the term HITT programming is prolific, yet, many don’t really understand what it is. 

And, there’s some confusion as to how it compares to regular aerobic “steady state” protocol. 

Let’s take a look at some of the scientific information as well as some “real world” application in comparing these two key types of exercise protocol:

●     High Intensity Interval Training (HIIT) – which involves short bouts of intense exercise interspersed with recovery periods.

●     Moderate Intensity Continuous Training (MICT) – which involves a sustained effort of medium intensity exercise that is not broken up by recovery periods. This is sometimes also known as steady-state exercise.

NOTE: As with any kind of big “broad brush” description, most of the information will be cast as “generalities” with the assumption that almost any protocol can be broken out and designed to be more specific to your particular circumstances, physical attributes and current conditioning.
 
What is HIIT?
You’ve probably already heard of HIIT (High Intensity Interval Training).

It involves short (typically less than 4-min) spurts of highly intense exercise which are separated by periods of complete rest or less-intense active recovery.

A HIIT workout protocol using a stationary bike, for example, might include :30-second intervals of high intensity (fast cadence and high resistance) spinning, each followed by 1 minute of easy (low resistance) cycling.

But, what exactly do we mean by “high intensity” exercise?

Generally speaking, HIIT intervals involve “near maximal” efforts that we perform at over 80-85% of our maximum heart rate (HRmax).

Another way of classifying the intensity of exercise is by comparing it to our body’s maximum rate of oxygen consumption (or VO2 max). High intensity intervals generally push us to over 75-80% of our VO2max.
 
What is MICT?
Moderate-Intensity Continuous Training (MICT)(steady state) involves a sustained effort, with no intervening rest periods.

An example may be cycling on a stationary bike continuously at a constant pace for 20 minutes.
In contrast to HIIT, MICT workouts are much less intense, with exercise performed at a moderate intensity. This typically corresponds to 55-75% of maximum heart rate (HRmax) or 40-65% of maximal oxygen consumption (VO2max).
 
Weight Gain During Inactivity
During the Covid-19 lockdown, you may have gained a bit of weight. And, unfortunately it wasn’t lean muscle mass!

A reduction in total daily energy expenditure (through less movement) coupled with increased energy intake (as a result of prolonged close proximity to the fridge and snacking out of boredom) will invariably lead to fat deposition and an increase in body-fat percentage.

So, what type of workout is better for burning this newly accumulated fat: HIIT or MICT?

First things first: both HIIT and MICT are shown to elicit significant reductions in total body-fat percentages. It’s an obvious point, but if you’re looking to shed fat and improve your body composition, doing any exercise (either HIIT of MICT) is better than doing nothing at all (or relying on dietary changes alone).

Both Are Good Solutions
A meta-analysis published in the British Journal of Sports Medicine (BJSM), which analyzed the data from 1,012 subjects across 36 studies, found that HIIT was associated with a 28.5% greater reduction in absolute fat mass compared to MICT.

People enrolled in HIIT programs lost 1.58 kg (3.5 lbs) of body fat on average, whereas those participating in MICT programs lost 1.13 kg (2.5 lbs)

Despite this finding, the meta-analysis found that, while both HIIT and MICT produce significant reductions in total body fat percentage, there was no significant difference between the groups.

When viewed in overall percentages, those performing HIIT dropped their body-fat percentage by 1.50% percentage points, which was similar to the 1.44% drop in those performing MICT.

Several other studies of overweight and obese subjects also report no significant difference between HIIT and MICT in terms of improving body composition.

For example, a meta-analysis published in Obesity Reviews reported a 3 cm reduction in waist circumference in both HIIT and MICT groups, with exercise programs involving 3 days per week of exercise and lasting for 10 weeks on average.
 
But, HIIT is the “TIME-EFFICIENCY” Winner
Interestingly, however, the evidence seems to be clear that despite similar outcomes on body composition, HIIT requires less time.

For instance, one meta-analysis of 22 studies found that MICT sessions lasted 40 minutes on average, compared to just 30 minutes for HIIT.

The BJSM meta-analysis crunched the numbers and concluded that while MICT gives you a 0.0026% reduction in body fat percentage per a minute of exercise, the equivalent figure for HIIT is 0.0050% per minute.

In other words, HIIT is a more time-efficient way of shedding fat.

There are good physiological reasons for this.

Higher intensity exercise generally stimulates greater production of hormones such as adrenaline, noradrenaline and growth hormone -- all of which promote fat-burning or fat oxidation.

Furthermore, HIIT causes more of something known as excess post-exercise oxygen consumption (EPOC). More commonly referred to as “afterburn,” EPOC occurs during recovery after exercise when oxygen consumption is elevated above baseline resting levels as the body restores various metabolic processes back to normal.

Such processes include the removal of lactate and H+ ions, rebuilding muscle glycogen stores and oxidation of fat for fuel for a longer period of time.

All in all, then, if you’ve only got a limited opportunity for exercise, say 30 minutes, and burning fat is your top priority, then HIIT represents a much better investment of your time.

Bear in mind, however, that by virtue of including high intensity, near-maximal efforts, HIIT workouts place more stress on your body.

As such, the risk of injury is higher and you may require greater recovery time between HIIT workouts.

HIIT or STEADY STATE - CONSULT A TRAINER
Regardless of whether you prefer HIIT or MICT (steady state), it is worth hiring a trainer to be certain that you are moving in a safe and effective way.

Taking the time to learn proper exercise technique can improve your results and help prevent injuries.
Plus, you’re unique.  Your body’s physical attributes, current conditioning, body mechanics, experience, and goals are unique to YOU. 

As a fitness professional, I can create a plan that is specific to you -- and your requirements.  With a program that fits, you are much more likely to achieve the results you seek.

Yours in health,
Greg

www.gregdirenzo.com

Why Girls Won’t (and don’t) Lift Weights!

For decades now there has been a discussion on why girls don't lift weights. I could retire, or at least get a new sweatshirt if I had a penny for every time one of my female clients or female friends has asked, “Won't it make me bulky?” There's a never-ending barrage of misinformation out there about how girls “should” approach our fitness—take a look at Instagram or the Health & Fitness section of Pinterest to see for yourself! You’ll see row after row of photos of thin girls looking happy, because that’s what our culture says fitness “should” mean for girls: looking thin.  When clients ask me these questions, it’s all I can do not to ask if their vegan tofu salad was delicious and then rant about the benefits of resistance training for women, the skewed cultural standards of the female physique, and the perpetuation of antiquated gender stereotypes in gym culture…but I’m getting ahead of myself. In my programs, I am ALL ABOUT girls in the weight room! So, here are some of the common reasons girls don’t want to lift weights—and then debunk them, one by one.

Girls, this post is for you—but if you’re a guy, DON’T STOP READING! Impress the ladies in your life by educating yourself on gym gender politics, and help set a well-informed example!

1. "I'll get bulky.”

False. The female body, magical and wonderful though it may be, simply doesn’t have the same testosterone profile as men! Testosterone is the primary hormone that promotes the development of muscle and bone growth. Although women secrete testosterone too, adult men produce about 20 times more than adult women. As a result, females simply cannot physiologically reach the same muscle hypertrophy (size) as guys.  (Unless you are doing some serious, illegal supplementation…but that’s another post for another day.) 

So this one is pretty simple: girls just don’t have as much testosterone as guys do. Female muscles DO respond to strength training stimuli by increasing in size—but simply won’t support huge, “bulky” musculature. It’s science!

2. “Strength training won’t burn as many calories as cardio does.”

(insert hysterical laugh!!!)

False again! Actually, if one of your goals is to lose non-lean body mass (body fat), strength training is your secret weapon! When you lift weights—heavy weights—your body signals to your brain that you are working overtime. This means that even when you put down the barbell, your body continues to work—and burn calories—to repair itself.  One of the best ways to understand this metabolic effect is to think about the different energy systems your body uses to fuel different types of activities.

“Cardio,” as in steady-state aerobic activity, burns calories from your body’s fat stores after about 30 minutes of movement. So if you jog on a treadmill at a medium-intensity pace for 60 minutes (yes, you need 60 minutes to get any benefit), you will burn fat in the scientific sense. However, as soon as you hit that stop button, your body will also stop using fat calories for energy, and thus stop burning calories altogether. This is in contrast to anaerobic activities, like strength training. Let’s say you strength train with heavy weights for 30 minutes—while your body is deriving much of its energy from glucose (carbohydrate) in your bloodstream DURING your workout, AFTER your workout is a different story. Because you tax your metabolic pathways more during a strength training session, your body continues to repair itself (and burn calories doing so) after you stop. So, while the total number of calories burned during an aerobic workout might be more, the total number of calories burned both during and AFTER a strength training workout is MUCH higher—making strength training an essential practice not just for athletes looking to get stronger, but also anyone looking to lose body fat.

3. “Lifting weights is for boys.”

OK, this one is true and false!  Historically, the realm of strength training has been presided over solely by men. Take a peek into a gym in the 1970’s and you’d probably see only dudes in the weight room. But times they are a-changing! Thanks in part to our culture’s recent movement for gender equality, the gym is becoming more and more a place for both guys AND girls. There is nothing centrally “masculine” about the weight room—those are just old perspectives about what being male or female actually meant in society. Heck, take a look at my group training sessions…… 90% female!  This had more to do with our sociological roles than our physical bodies. The weight room nowadays is just as “feminine” as it is “masculine”. 

So, even though this “weights are for dudes” misconception has been true in the past, this stereotype now false. Nobody bats an eye these days when they see a girl setting up her bar for power cleans, actually I walk over and hi-five her! And while there may be a remnant of this old-school thinking in the gym, ladies re chipping away at that remnant with every single back squat!

4. “I don’t know how to strength train!”

This one is the easiest reason of them all to debunk—because the answer is simple, get a trainer. Seriously though, sales pitch aside: one of the primary complaints I hear from girls who want to lift weights is that they don’t know how (which makes sense, because as we addressed in #3, the gym used to be considered just for guys). But now, thanks to the magic of the Internet, there is information galore available about ANYTHING you want to know about! And in fact, this is generally my mission: to make safe, effective strength training programs accessible to anyone and everyone. By using proper programming, my male and female clients and athletes get weekly workouts that specify exercises, rep counts, set counts, rest periods between exercises, and more. That’s why I’ve fortified my comprehensive online exercise library with detailed instructions, photos, and videos—to equip ALL athletes to learn how to lift weights. No more excuses, girls (and guys)!

I hope that this post has helped debunk some of these mythical reasons why girls don't strength train. (In fact, I almost hope you haven't made it to this final paragraph but instead got halfway through, put on your lifting shoes, and ran to the weight room!)