1) IMPORTANT: How to cope with minor injuries
*Al and I both “tweaked” our backs last week. How did we cope?
Listen to the Podcast
*A Fitness Pro who claims to have been injury free forever most likely is NOT telling the truth. We are all human and sometimes there is no rhyme or reason for feeling a muscle spasm, even with a proper warm up and sound nutrition. I felt a knot form deep in my ribs (most likely intercostals) mid way through a set of bent over rows.
Ironically, within the same hour Al tweaked his back turning around to talk to someone at work!
THE KEY: What to do when this happens?
*STOP what you are doing, assess the situation the best you can and answer:
“Should I continue?”
*I felt able to continue training, but immediately modified my workout. Instead of the bent over hinge row, I performed a supported prone row to allow my core to be less engaged. Normally NOT ideal for fat loss, but in this case to avoid making matters worse.
*Heat and proper rest was all I needed, but if it persisted I would have sought the advice of an expert. (First our doctor and then a specialist) Never try to push through an ongoing injury.
NOTE: One of the biggest mistakes average gym goers and even personal trainers will make is mishandling a situation where something does not feel “right”. Often we do not overtly “injure” ourselves, but feel a tweak, click or something else out of the ordinary. It is imperative to assess why this happened and how it can be avoided. If attempting to modify the exercise does not work, stop the movement altogether. Never risk compounding the situation and making matters worse by risking injury.
2) MYTH BUSTER: High or low rep training for shedding fat?
I received a great question last week that I wanted to share with you. “Which is better for fat loss, high reps or low reps training?”
As with many topics in exercise, the answer is it depends! Allow me to explain:
*A) If someone following a higher weight, lower repetition training program follows a meal plan that regulates insulin and has them in a caloric deficit, what do you think will happen to their body fat over time?
*B) Also, if someone is following a lower weight, high repetition training program and also follows that same meal plan what will happen to their body fat?
You assumed correctly, BOTH people should lose body fat! The difference is what will happen to their muscle! If you are starting to exercise and want to improve aerobic fitness at the same time, stick to the higher repetition program. Down the road you can look at transitioning to lower reps if developing pure power becomes one of your longer term goals.
