Four Stubborn Fitness and Nutrition Myths

We've all heard them, and many of us likely believe them. So we're going to walk through some of the BIGGEST fitness and nutrition myths that have been around forever and often go unchecked...so let's bust these myths!

The sweet potato is healthier than the white potato.

This one just won’t die. No food, especially those within the same category, is “better” than the other. In this case, what one potato offers, the other lacks. Both offer quality carbohydrates and should be incorporated in most balanced diets for maximum benefit. Check out this great graphic from Precision Nutrition for easy comparison. THE SWEET POTATO IS NOT BETTER OR HEALTHIER, so stop using that as an excuse to order an extra side of sweet potato fries.

I can lose weight faster by lifting lighter weights with higher reps.

While this is a fairly popular idea, it can yield poor results (in the short term), and I hate to break it to you...losing weight is just not that simple. This is NOT the most effective way to lose weight. Lifting “light” weights is all relative to the strength of the individual, and your body adapts to what you feed it. So if you're only using lighter weights, the body responds by decreasing overall size and density of the muscle. Gaining and KEEPING strength is ALWAYS part of an effective program, especially a weight loss program. That is why it is important to include some heavier lifting in your program, even when the goal is not to maximize muscle gain and strength.

Weight loss happens when there's a caloric deficit, and this can happen by decreasing the intake of food (calories), working out and burning off more calories, or both. Our preferred method is to continue to push towards strength increases but at a lower intensity, to find less intensive ways to burn higher amounts of calories, and to keep the calories in a slight deficit. We do this by incorporating a multitude of rep ranges, stimulating multiple energy systems for maximal output.

A common mistake is to not incorporate low reps at higher weights during weight loss programs. Lower rep training (2-6 reps/set) does not require a large caloric intake to maintain nervous system excitability, but it keeps the muscle dense by recognizing the higher loads which aid in muscle maintenance and loss of body fat.

Here's an example of a weight loss inspired workout done at Tailored Strength:

Warmup:
Soft Tissue Release (2-4 min)
Mobility work (2-4 min)
Power/Nervous system priming (2-4 min)

A1- Main Compound Movement (Squat, Press, Pull, or Hinge) 2-5 sets of 3-6 reps (focusing
on maintaining and even enhancing strength)
A2- Antagonist Movement for Time or higher reps 2-5 sets of 40-60 sec or 12-20 reps
(focusing on increasing Heart Rate while supporting main movement)
Rest 45-60 sec
Weight Loss Circuit

B1- Upper Body Push 10-12 reps
B2- Single Leg variation 8-12 reps/leg
B3- Upper Body Pull 10-12 reps
B4- Core variation 12-20 reps or 45-60 sec time
Set timer for 14-20 minutes and get as many rounds as possible in the allotted time. Shoot to
increase this amount of reps each week!

C1 – Total Body conditioning tool (Battle rope, Rower, Sled, Air Dyne, Crawling,
Kettlebell)
C2- Additional volume for “show” muscles (arms, booty, abs, traps, calves, whatever)
- 5 sets of 30 sec -1 min Hard interval with C1 exercise, followed by 30 sec break, 30 sec- 1 min
moderate intensity with C2 exercise, followed by 30 sec additional break.

*Maintain same or better amount of reps or distance in C1 exercise each set! Increase total sets every 2 weeks

This ensures that rest periods are accounted for and HR is staying elevated for most of the workout, even between the longer rest periods of the heavy lifting in the front end of the workout. Maintaining and pushing strength will help with being able to handle bigger weights during the circuits which yields more muscle maintained, more calories burned, and better results!

Coffee (caffeine) is a diuretic!
A diuretic increases the frequency with which you pass urine. Yes, the more you drink, the more you pee. But we also "know" that we should drink more WATER and LESS caffeine. That's not a false statement, read more about why water is important in this old write up, but does drinking too much caffeine dehydrate you? Most of the recent data(1) indicates this is not the case. “Acute ingestion of caffeine in large doses (at least 250-300 mg, equivalent to the amount found in 2-3 cups of coffee or 5-8 cups of tea) results in a short-term stimulation of urine output in individuals who have been deprived of caffeine for a period of days or weeks.” In plain terms, this means that individuals who regularly consume caffeine (coffee, tea, energy drinks, etc) within a reasonable range, appear to have little to no diuretic effect. So yes, be sure to drink more water, but stop blaming your coffee consumption for not getting enough fluids.

White rice isn't as healthy as brown rice.
This is another classic “good vs bad food” matchup. Once again, no food should be categorized as good or bad, it’s all in the context of when we eat it, how much of it we eat, and whether we should be eating it. Brown and white rice are essentially the same grain, with the difference stemming from the milling process. White rice is milled down more and stripped of everything except the white endosperm of the grain while brown rice retains that bran and germ outer layer, making it brown in color. Brown rice does score higher on protein and fiber (5g and 3.5g/cup compared to 4.6 and .6g/cup) but with higher protein and fiber comes an increase in calories and fat.

Another advantage to brown rice is that it scores lower on the glycemic index, meaning there's less of a glucose spike after consumption. This is great news for folks who struggle with diabetes, but for all others, there's not much of a difference. Lastly, brown rice is far more micronutrient dense, most notably in magnesium, potassium and manganese content, but today's white rice is fortified, making both versions relatively the same.

So, after all of that, it all comes down to preference. White rice is basically tasteless yet more palatable for most as it can be flavored any way desired, while brown rice has a heavier grain taste. White rice is extremely easy to break down within the body and it's great for quick energy (think pre/post workout), while brown rice contains more fiber and can keep you full longer; it's outer bran/germ outer layer may be a little uncomfortable for some to digest. Finally, due to its higher nutrient profile, brown rice can offer a more “complete” dinner, especially for someone on a vegetarian or vegan diet, but can require a little getting used to when it comes to taste.  So eat whichever rice you want...because when its all laid out, it doesn't really matter!

What health or fitness myths have you heard about that you'd like us to validate or "bust"? Leave us a comment! We know there are more out there!

(1) J Hum Nutr Diet.  2003 Dec;16(6):411-20. Caffeine ingestion and fluid balance: a review. Maughan RJ 1 , Griffin J.

Your Winter Health Checklist

As Fall slowly comes to an end (or very abruptly for us in Chicago this year), so too do healthy lifestyles. You know what I mean...you start the hibernation process, including eating heavier and unhealthy foods and reducing overall activity. You're also exposed to cold and flu season, soooo thanks a lot “Old Man Winter”.

Diet and activity levels aside, there's nothing that knocks the wind out of daily energy and motivation like coming down with a sickness. Try to stay ahead of the game this year by checking all of the boxes to bolster your immune system in preparation for that battle with cold season. Below I have listed 5 easy-to-implement strategies to equip you for war. Let’s get started.

1. Hydrate
First and foremost, water is the most important nutrient to the body, aiding in body temperature regulation, metabolism, workout performance, and mental clarity (check out this old blog post for a deeper dive into the benefits of water). But it's also ZERO calories, meaning it leaves more room for your hibernation habits, e.g. carbs. Keeping those fluids up in winter keeps the skin, lips, throat, and eyes moist and prevents cracking and itching from the dry, cold air. So grab a thermos, fill it with WATER, and keep it nearby throughout the day to ensure your getting those fluids.

2. Supplement
Winter means less sun and more exposure to some nasty viruses, so supplements have never been so important. Take a daily Vitamin D3 for immune function, Vitamin C and Zinc to battle those early (or lingering) cold symptoms, Vitamin E for the antioxidants and skin health, and Omega 3s for overall cellular health and cognitive function and to keep skin healthy. *Bonus Supplement – Elderberry – very effective in battling colds and the flu virus, especially when combined with Vitamin C and Zinc. Create a habit of getting these valuable supplements in by setting your pills up in a weekly pill box and take them in the am with your breakfast and a glass of water (see #1 above) in the am.

3. Train
For many, working out is a tough task on the most beautiful of beautiful days. Take away the beauty and add in extra darkness, cold/snowy weather, and holiday eating...well, the “I'll go tomorrow” mentality becomes more and more common. Keep your strength and fitness goals on track by locking in a progressive training program to work through the winter. Lock in a goal, make a plan (let us know if any of our Tailored Strength professionals can help), and stay consistent…your spring body will thank you later.

4. Explore New Foods
We all know the grocery stores can be a nightmare this time of year, but pick a slow time to go and slowly cruise the produce aisles and pick out something you wouldn't normally. Get creative in the aisles and experiment with some new recipes this winter...steamy bowls of soup, stews, and chili, anyone? There's no better time to get creative, keep the bones warm, and the stomach full.

5. Hit the Pillow
The extra darkness sets the stage for a healthier-than-ever proposition: SLEEP MORE. What better way to keep the body fresh against the elements and virus exposure than treating yourself to a few more minutes (or hours) of sleep? When you get to bed a half hour to an hour early, you will reap the benefits of a more rested body: more motivation, increased awareness, stronger will power, and improved attitude. Better yet, treat yourself to a bowl (or two) of that chili you just experimented with and tuck yourself right into bed. Sweet dreams!

I know these are simple ideas, but you'll be surprised about how much better you'll feel--and how much better you'll fare this winter season--if you focus and get intentional about doing better in any one of these five areas. Let me know how it goes!

The Bean and the Barbell: A Match Made in Heaven

How caffeine affects workout strength and performance

Do you smell that? No, no, not the smelly gym shoes you're about to put on as you walk out the door. That other smell...that nutty, smoky, warm, comforting smell of that morning Jitter Juice. Yes, coffee. I'm here to tell you that not only does coffee make you a tolerable person first thing in the morning, but it can also take your fitness performance to the next level. That might just make it the greatest drug on earth, or at least the tastiest.

"Ok, I've had my first cup and I'm [finally] ready to hear whatever it is you're saying, Ryan." Great! To make a long story short, caffeine decreases the perception of effort, fights fatigue, and increases motor unit recruitment (which is a fancy way to say increasing overall power output and total volume) in muscles, particularly the legs. Who knew?!

So...basically, yet another great benefit of caffeine (did I say coffee?) is giving that extra zing and focus to get to and start up the workout, but even more weight on the bar and muscle gain. Pretty awesome to say the least.

What the Science Says

One study showed increases in 1RM strength in the Bench Press (+ 3kg, or about 6.5lbs) and Hack Squat (+22kg, or 48lbs) in a 4-week trial, alternating weeks with placebo. [1] Another study showed similar increases in motor unit recruitment from 9.1% in the biceps (all we need to hear, fellas) to 13.7% in the quads (think squats/deadlifts/lunges). [2] These are serious gains, folks! Substantial increases not only in strength/power but also in motor unit recruitment, meaning more muscle mass.

The only troubling thing found in these studies was the dosage size. It was primarily used at 6mg/Kg; for a 200lb person, they'd need to consume 545mg of caffeine. That is A LOT of caffeine - around 4-5 cups of coffee, 2 servings of pre workout, AND and 3-4 energy drinks. That's not realistic for most, and there are some potentially brutal side effects (anxiety, insomnia, gut issues, and muscle breakdown) that are almost certainly counter to your goals.

What’s the right amount for me?

So the first step is to find the *right* amount of caffeine for you. Here's a simple formula: Convert your weight to kilograms (weight (in lbs)/2.2), then multiple your weight in Kg by 3 and also by 6. This is your range for ergogenic aid effects.

• For a 200lb person: 200/2.2 = 91 x 3 = - 273, 91 x 6 = 546 --> The range is 273-546

With findings of as low as 3mg/kg of benefit (275mg from above example), this is more of a realistic dosage for most. A good protocol for using caffeine as an ergogenic (and reaping the performance and strength benefits) is to monitor how much is ingested each day, using it primarily on the heavier/more intense days in the gym.

How do I apply this?

Using the same 200lb person example:

• Monday: Heavy Upper body – 275mg-300mg, 20-30min before working out

• Tuesday: Minimal Caffeine intake – just the standard "system start" cup in the am...maybe one more?

• Wednesday: Heavy Lower Body – 300mg+, 20-30min before working out

• Thurs-Sunday – Half (or less) dose (2-3mg/kg ALL DAY)

The big take home point is the lower the standard intake is each day, the lower the tolerance, meaning the caffeine will have high impact on performance and strength. In that case, save your caffeine for the more intense/heavier days in the gym! Also, hydration is critical. Try to match every ounce of a caffeine beverage with 1-2 ounces of water to keep those pesky side effects down; it will also aid in overall performance.

To give you an idea of caffeine content...these are some popular choices:

• Starbucks Drip Coffee (12oz) – 260mg

• K Cup (8oz) – 90-140mg

• 5 hour energy (2oz) – 215mg

• Red Bull (8oz) – 80mg

• “C4” Pre Workout Powder – 150mg – 300mg (product dependent)

If you're not a frequent caffeine user, steer towards the lower end of the range you calculated above, gradually increasing as needed. Keeping your caffeine intake lower (2-3mg/kg per day) is probably a good level to maintain while getting the benefits of the high dosage on intense workout days (1-2x/week).

Now it's time to go after that PR in the squat, feel free to slug down that second cup of java and go at it, enjoy the extra push!

Sources
[1] Richardson DL, Clarke ND, Effect of Coffee and Caffeine Ingestion on Resistance Exercise Performance, J Strength Cond Res. 2016 Oct;30(10):2892-900. doi: 10.1519/JSC.0000000000001382.

[2] Tomas Timmins, et. al., “Effect of Caffeine Ingestion on Maximal Voluntary Contraction Strength in Upper and Lower Body Muscle Groups,” Journal of Strength and Conditioning Research 2014, DOI: 10.1519/JSC.0000000000000447

Why Semi-Private Coaching at Tailored Strength is the Right Choice for You

You show up to your 6pm group class right on time. You grab a set of light dumbbells and go over to your 3x3 “working space” for the morning. You mentally prepare for the coach to bark out some orders to the group, they crank up the music, and you go at it. For the next hour you look around self-consciously to make sure you're doing the movement correctly and try to stay out of eyesight of the drill sergeant. You count the minutes of near-heart failure work, all in pursuit of getting a sweat on and “scorching” those calories mindlessly. You quickly check your HR monitor and make sure you're burning enough calories for that Happy Hour beer or two tomorrow. It's over. You're dead. You wipe down your mat, and you roll out.

Does this sound like a normal group-based workout session? If you said "yes", I have a harsh truth to share with you. You learned nothing and made zero progress on the movement patterns. The coach does not know your name. That feeling that you're just doing the “monkey see, monkey do” is very real because you're not getting any support or advice outside of class. THAT’S NOT COACHING.

Allow me to introduce the semi-private coaching model. At Tailored Strength, these sessions are capped at 6 people MAX. That means you're not competing with 25 other people for space, time with the coach, or training equipment. We offer a very high coach-to-client ratio, allowing for a very special and effective experience. There's more; read on.

Learning and Progression of Movements
Every person has a slightly different starting point. This is due to anything from individual anatomy, past injuries, active range of motion, and experience. That's why every client who comes through our door receives an intake and movement screen BEFORE every hitting the floor. It is very important for us to understand where you're starting so that we can best coach you. We'll offer variations to movements, teach you how to properly perform these movements, and explain WHY these movements are chosen specifically for you and your goals. The more your body does the work and learns the patterns, the more efficient and effective it becomes, amplifying results.

Outside Advice and Support
After the initial screening process, we'll have a pretty clear idea of what you'll need to do to be successful. If there any issues that require additional “homework”, then we'll assign it as part of your “prehab” routine. This is built specifically for you and we'll equip you with everything you need to do it on your own. As you improve, progressions will be added. You'll also get some basic diet and food intake advice. Tackling goals means coming at it from many angles! You can't just sweat like a crazy person a couple times a week and hope for the best.

Not Just Dumbbells and Treadmills
While these are effective tools, there is so much more you can tap into to maximize your workouts. We'll implement barbells, kettlebells, specialty bars, cable towers, belt squats, bands, suspension trainers, sleds, and more into our programming (yes...it's a 16-week program, not some random workout). Not only do you get to use these tools, but you learn how to use them properly.

You Get Results
At the end of the day, week, month...ask yourself: “Did I improve?” We encourage measuring your results: weight/body comp tracking, increasing load, and tempo/sets/reps. Each workout is preparing you for the next workout, which is preparing you for the next program, which is moving you closer to reaching your goals. You'll be able to look over your progress and be proud of how far you have come!

All the Benefits of Personal Training, for a Fraction of the Cost
Individualized screening. Progressive customized programming. High client-to-coach ratio. Community. These are all the perks of having an expensive one-on-one coach, but for a much lower price. By paying that lower price point, you can get an extra session in each week (2 semi-private sessions are about the same cost as 1 personal training session) for more exposure, more practice of execution, and more results.

Everyone Knows Each Other
This is perhaps the most important piece. Health and fitness goals can be deeply personal, and training in a group should make you feel like part of a community; a family with unique needs, distinct goals, and a desire to improve. People who train together develop trust, accountability, and commitment. This is why sports teams work out together; even competitive individual sports athletes (powerlifters, marathon runners, bodybuilders, etc) workout with other individual sports athletes; same goes with the military. The stronger the team, the more comfortable and confident the community, and the harder you're willing to push towards your goals.

This is precisely what we are trying to cultivate at Tailored Strength. We truly are stronger together. So come check it out for yourself and see how much more powerful, strong, and conditioned you can become, all while having a great time and NOT bumping into another sweaty guy less than a foot away from you as you do your 10,000th sorta-good-form-but-my-shoulders-hurt pushup.

So what are you waiting for?

Welcome to the Tailored Strength blog!

Hey there! Welcome to our blog. This is where you’ll find our thoughts on the latest trends and workouts, health and wellness tips, and anything else relevant to your fitness journey and goals.

Our owner, Ryan, has already written a ton of great blog posts. You can peruse those here.

Beyond our blog posts, you can read through our published articles on this page—depending on the device you’re using to read this, either on the right-hand side or bottom of the screen—and we’ll continue to keep those updated as more posts go live across the internet.

Finally, if you have any burning ideas for a blog post or questions you want answered, shoot us an email and we’ll try to address it in a blog post!

Thanks, all. We’re stronger together!