The Sydney Sports & Athletic Performance Centre is pleased annouce that three staff members have recently become certified ART providers for the Upper and Lower Extremities.
ART has been developed, refined, and patented by P. Michael Leahy, DC, CCSP. It is a state of the art soft tissue system/movement based massage technique that treats problems with muscles, tendons, ligaments, fascia and nerves. Headaches, back pain, carpal tunnel syndrome, shin splints, shoulder pain, sciatica, plantar fasciitis, knee problems, and tennis elbow are just a few of the many conditions that can be resolved quickly and permanently with ART.
Email tony@tonyboutagy.com for more information.
Thursday, April 2, 2009
Monday, March 2, 2009
A Sample Program for Fat Loss
One of the questions that I am asked most frequently in my life, no matter where I am - at a party, at the coffee shop, at the gym, on email, as I'm trying to go to sleep! - is 'what is the best program or method for fat loss?' Of course, there is no easy answers to that question - there are so many factors that contribute to effective fat loss. But all things being equal, and taking out the obvious dietary considerations out of the equation, I would rate the following training methods in order of their effectiveness on fat loss:
01. Body composition resistance training;
02. Anaerobic/aerobic interval training;
03. Aerobic training.
To make the body composition resistance training as effective as possible, follow these tips:
01. Pick the largest bang for your buck exercises: those that use big muscle groups, multiple joints and have the potential to recruit a lot of muscle mass;
02. Alternate upper with lower body muscle groups. This allows for more recovery so you can lift more load and recruit more muscle. This in turn allows for a greater hormonal response;
03. Rest between 30 to 60 seconds between exercises. This optimizes the growth hormone spike post training.
04. Aim for a total volume of around 25 to 30 sets in a workout, using a total body workout.
05. Keep reps between 8 and 15 (as a general rule).
Here is a sample resistance training program for body composition. Note that the first 2, then second 2 exercises are paired, then a circuit of 4 exercises is performed.
A1. Squat, back barbell, heels elevated, 3 x 12-15 on a 3010 tempo, rest 60 seconds.
A2. Wide grip pulldowns, to the throat, 3 x 12-15 on a 3010 tempo, rest 60 seconds.
B1. Lying leg curls, feet neutral, using the 11/4 method, 3 x 6-8 on a 4010 tempo, rest 60 seconds.
B2. Low incline dumbbell press, semi-supinated grip, 3 x 12-15 on a 3010 tempo rest 60 seconds.
C1. Horizontal back extensions, 3 x 12-15 on a 3010 tempo, rest 60 seconds.
C2. Incline hammer curls, 3 x 12-15 on a 3010 tempo, rest 60 seconds.
C3. Abdominal crunch, 3 x 12-15 on a 2020 tempo, rest 60 seconds.
C4. Incline triceps pushdown, 3 x 12-15 on a 3010 tempo rest 60 seconds.
Tony,
Avalon
01. Body composition resistance training;
02. Anaerobic/aerobic interval training;
03. Aerobic training.
To make the body composition resistance training as effective as possible, follow these tips:
01. Pick the largest bang for your buck exercises: those that use big muscle groups, multiple joints and have the potential to recruit a lot of muscle mass;
02. Alternate upper with lower body muscle groups. This allows for more recovery so you can lift more load and recruit more muscle. This in turn allows for a greater hormonal response;
03. Rest between 30 to 60 seconds between exercises. This optimizes the growth hormone spike post training.
04. Aim for a total volume of around 25 to 30 sets in a workout, using a total body workout.
05. Keep reps between 8 and 15 (as a general rule).
Here is a sample resistance training program for body composition. Note that the first 2, then second 2 exercises are paired, then a circuit of 4 exercises is performed.
A1. Squat, back barbell, heels elevated, 3 x 12-15 on a 3010 tempo, rest 60 seconds.
A2. Wide grip pulldowns, to the throat, 3 x 12-15 on a 3010 tempo, rest 60 seconds.
B1. Lying leg curls, feet neutral, using the 11/4 method, 3 x 6-8 on a 4010 tempo, rest 60 seconds.
B2. Low incline dumbbell press, semi-supinated grip, 3 x 12-15 on a 3010 tempo rest 60 seconds.
C1. Horizontal back extensions, 3 x 12-15 on a 3010 tempo, rest 60 seconds.
C2. Incline hammer curls, 3 x 12-15 on a 3010 tempo, rest 60 seconds.
C3. Abdominal crunch, 3 x 12-15 on a 2020 tempo, rest 60 seconds.
C4. Incline triceps pushdown, 3 x 12-15 on a 3010 tempo rest 60 seconds.
Tony,
Avalon
Thursday, February 26, 2009
The Benefits of Red Wine
The grape is one of the most ancient and common fruits in the world, dating over 65 million years old. Grapes were domesticated around 7,000 to 5,000 BC and it’s likely that the fermentation process leading to wine production occurred around this time. With the exception of tea, no other beverage has been so concretely linked to human civilization as wine. It has been recently noted in The Blue Zones that wine is one of the consistent beverages consumed by most of the world’s oldest living populations and in a published meta analytical review of over 50 studies, men who consumed two to four 120ml glasses of wine a day (and two glasses for females) had a 25-30% reduction in death from all causes.
Daily intake of wine at these moderate levels increases HDL (“good”) cholesterol and decreases the tendency of blood to clot by inhibiting blood platelet aggregation. The evidence is indisputable that intakes of wine above moderate levels cause considerable damage to cells, increased risk of cancers and mortality.
One of the primary reasons why wine has such noted beneficial effects is due to long and complex process of grape fermentation which results in the formation of hundreds of polyphenols and other health-yielding molecules. Most of the polyphenols are contained in the grape seed and skin and in the fermentation process resulting in the production of red wine. It’s estimated that 1 litre of red wine may contain up to 2 grams of polyphenols.
One of the polyphenols that has attracted a lot of research attention in recent years is resveratrol, as it appears to be the primary molecule responsible for the health benefits of red wine. Resveratrol is a plant hormone that the grape produces as a defence mechanism in response to environmental stressors, such as pruning or attack by pests and microorganisms. It is found almost exclusively in the skin and seeds of grapes, which explains its presence in red wine and near absence in white. And of all the red wine varietals, it seems that pinot noir has the highest concentration of resveratrol (about 10mg per litre).
Resveratrol has been demonstrated to have an anticancer effect as it interferes with the progression of cancer by inhibiting the stages necessary for the development of the disease. Recently, it has been found that resveratrol acts positively on a family of gene regulators called sirtuins, in particular the SIRT1. For years it has been observed that caloric restriction preserves skeletal muscle health and has an ‘anti aging’ effect. Researchers now believe that the primary mechanism that explain why caloric restriction is effective for longevity is because it promotes mitochondrial renewal and reduces mitochondrial breakdown. All of this appears to be governed by SIRT1 expression.
Researchers have been looking for substances that mimic the positive effect that caloric restriction has on sirtuins, primarily because most people get too hungry for caloric restriction to be a viable health solution over the long term. Resveratrol impacts sirtuin activity in a way similar to caloric restriction – without the hunger pangs! Resveratrol has been demonstrated to activate SIRT1, deacetylate PGC-1alpha, and induce mitochondrial biogenesis.
Because of the demonstrated anticancer, cardiovascular and “anti-aging” benefits of resveratrol, I have started drinking a glass or two of red wine (typically pinot noir) at night and I have added grape seed extract to the supplements I take daily. I use the grape seed extract produced by Kingsway Compounding (1300 564 799).
Tony,
Cremorne
Daily intake of wine at these moderate levels increases HDL (“good”) cholesterol and decreases the tendency of blood to clot by inhibiting blood platelet aggregation. The evidence is indisputable that intakes of wine above moderate levels cause considerable damage to cells, increased risk of cancers and mortality.
One of the primary reasons why wine has such noted beneficial effects is due to long and complex process of grape fermentation which results in the formation of hundreds of polyphenols and other health-yielding molecules. Most of the polyphenols are contained in the grape seed and skin and in the fermentation process resulting in the production of red wine. It’s estimated that 1 litre of red wine may contain up to 2 grams of polyphenols.
One of the polyphenols that has attracted a lot of research attention in recent years is resveratrol, as it appears to be the primary molecule responsible for the health benefits of red wine. Resveratrol is a plant hormone that the grape produces as a defence mechanism in response to environmental stressors, such as pruning or attack by pests and microorganisms. It is found almost exclusively in the skin and seeds of grapes, which explains its presence in red wine and near absence in white. And of all the red wine varietals, it seems that pinot noir has the highest concentration of resveratrol (about 10mg per litre).
Resveratrol has been demonstrated to have an anticancer effect as it interferes with the progression of cancer by inhibiting the stages necessary for the development of the disease. Recently, it has been found that resveratrol acts positively on a family of gene regulators called sirtuins, in particular the SIRT1. For years it has been observed that caloric restriction preserves skeletal muscle health and has an ‘anti aging’ effect. Researchers now believe that the primary mechanism that explain why caloric restriction is effective for longevity is because it promotes mitochondrial renewal and reduces mitochondrial breakdown. All of this appears to be governed by SIRT1 expression.
Researchers have been looking for substances that mimic the positive effect that caloric restriction has on sirtuins, primarily because most people get too hungry for caloric restriction to be a viable health solution over the long term. Resveratrol impacts sirtuin activity in a way similar to caloric restriction – without the hunger pangs! Resveratrol has been demonstrated to activate SIRT1, deacetylate PGC-1alpha, and induce mitochondrial biogenesis.
Because of the demonstrated anticancer, cardiovascular and “anti-aging” benefits of resveratrol, I have started drinking a glass or two of red wine (typically pinot noir) at night and I have added grape seed extract to the supplements I take daily. I use the grape seed extract produced by Kingsway Compounding (1300 564 799).
Tony,
Cremorne
Tuesday, December 16, 2008
Pre-Training Nutrition Part I: Green Tea
I work from home in Avalon on Wednesday and Friday's, which gives me the opportunity to swim in the ocean in the morning when I would usually be training clients. While I was swimming today, I thought I might write a quick piece on the virtues of a nutrient which I use to enhance fat burning during aerobic exercise. Anyone who knows me will not be surprised - it's tea, in particular green tea.
Green tea has been well noted in recent years for it's numerous health properties. The key to tea's health benefits is a class of polyphenols which tea contains in abundance. So far, over 4,000 phenolic compounds have been identified. Polyphenols, like other antioxidants, help protect cells from oxidative damage. One of the most powerful and researched phenolic compounds is a group called catechins, in particular, a catechin known as epigallocatechin gallate (EGCG). Research has demonstrated that EGCG may be protective against certain cancers, heart disease, stroke and neurodegenerative diseases, such as Alzheimer's and Parkinson's disease. Green tea has also been shown to lower blood glucose, reduce inflammation, lower cholesterol, increase feel good brain chemicals (dopamine and GABA) and stimulate the metabolism.
Of interest for the exerciser is the effect that green tea has on fat oxidation rates at both rest and during exercise. A study recently published in the American Journal of Clinical Nutrition found that a green tea extract supplement containing around 900 mg of polyphenols and 365 mg of EGCG increased fat oxidation during moderate-intensity exercise 17% more than the placebo and improved insulin sensitivity and glucose tolerance by 13% in healthy young men.
Green tea has been well noted in recent years for it's numerous health properties. The key to tea's health benefits is a class of polyphenols which tea contains in abundance. So far, over 4,000 phenolic compounds have been identified. Polyphenols, like other antioxidants, help protect cells from oxidative damage. One of the most powerful and researched phenolic compounds is a group called catechins, in particular, a catechin known as epigallocatechin gallate (EGCG). Research has demonstrated that EGCG may be protective against certain cancers, heart disease, stroke and neurodegenerative diseases, such as Alzheimer's and Parkinson's disease. Green tea has also been shown to lower blood glucose, reduce inflammation, lower cholesterol, increase feel good brain chemicals (dopamine and GABA) and stimulate the metabolism.
Of interest for the exerciser is the effect that green tea has on fat oxidation rates at both rest and during exercise. A study recently published in the American Journal of Clinical Nutrition found that a green tea extract supplement containing around 900 mg of polyphenols and 365 mg of EGCG increased fat oxidation during moderate-intensity exercise 17% more than the placebo and improved insulin sensitivity and glucose tolerance by 13% in healthy young men.
Using this information, I provide green tea for all clients at my gym prior to training. I use the Jasmine tea from expert tea merchant Clayton Pine http://www.pineteacoffee.com.au/ and if clients don't like the taste of green tea, I suggest taking a green tea extract similar to the one used in this study. The highest quality EGCG supplement is made by Kingsway Compounding 1300 564 799.
If making the green tea, you'll want about 2 cups of tea that has been steeped for about 10 minutes.
Enjoy and have a great Christmas. I'm off to sunny Forster for a month to get my year's dose of vitamin D.
Tony,
Avalon
Thursday, November 27, 2008
Accumulation Phase
A few months back, I posted an Intensification program for the upper body. That session was followed 6 times by my client, and this week we commenced his next phase which is an Accumulation program. Now the key emphasis is volume, using incomplete-recover sets combined with ascending load supersets.
A. Low incline dumbbell press, 4 x 10 on a 4110 tempo, rest 60 seconds
B1. Low decline dumbbell press, 3 x 12 on a 3110 tempo, rest 10 seconds
B2. Low decline barbell press, 3 x 15 on a 2010 tempo, rest 90 seconds
C. Lat pulldowns, wide grip to throat, 4 x 10 on a 4110 tempo, rest 60 seconds
D1. Seated row, pronated grip to chest, 3 x 12 on a 3110 tempo, rest 10 seconds
D2. Seated row, supinated grip to waist, 3 x 15 on a 2010 tempo, rest 90 seconds
Tony, Avalon
A. Low incline dumbbell press, 4 x 10 on a 4110 tempo, rest 60 seconds
B1. Low decline dumbbell press, 3 x 12 on a 3110 tempo, rest 10 seconds
B2. Low decline barbell press, 3 x 15 on a 2010 tempo, rest 90 seconds
C. Lat pulldowns, wide grip to throat, 4 x 10 on a 4110 tempo, rest 60 seconds
D1. Seated row, pronated grip to chest, 3 x 12 on a 3110 tempo, rest 10 seconds
D2. Seated row, supinated grip to waist, 3 x 15 on a 2010 tempo, rest 90 seconds
Tony, Avalon
Wednesday, October 1, 2008
Optimizing Your Training Drink
It was low tide, so I thought I would take a break from writing up my PhD and go walk around the foreshore of Careel Bay in Avalon. I ended up walking for over 2 hours - talk about procrastinating! While I was out, I thought about writing a short piece on the importance of carbohydrate for those training regularly.
There is extremely good evidence that consuming carbohydrate during intense cardiovascular exercise under one hour's duration or prolonged aerobic exercise over an hour benefits performance and enhances immune function. Taking carbohydrates in the post training period, regardless of whether the session has been strength or cardiovascular training, has also been shown to improve recovery, promote greater adaptation and enhance the immune system.
Research from Professor Asker Jeukendrup's lab in Birmingham has demonstrated that one source of carbohydrate alone is less beneficial than multiple sources. The ideal ratio of carbohydrate types in the training drink is 2 parts glucose or maltodextrin to 1 part fructose.
The reason for this, according to Jeukendrup, is that glucose and fructose use two different transporters to gain access to the blood. By taking advantage of these two transporters, more of the carbohydrate you consume will be available and eventually oxidized by the skeletal muscle, rather than sitting in the stomach and intestine, causing gastrointestinal problems.
Bottom line:
During aerobic exercise lasting longer than an hour, take in around 40g of glucose or maltodextrin with 20 grams of fructose per hour of exercise.
Post strength or aerobic training, take in a minimum of 1g per kg of body mass of carbohydrate using the 2 to 1 ratio of carbohydrate sources outlined. 20-40g of high quality protein should also be consumed after exercise.
Tony,
Avalon
There is extremely good evidence that consuming carbohydrate during intense cardiovascular exercise under one hour's duration or prolonged aerobic exercise over an hour benefits performance and enhances immune function. Taking carbohydrates in the post training period, regardless of whether the session has been strength or cardiovascular training, has also been shown to improve recovery, promote greater adaptation and enhance the immune system.
Research from Professor Asker Jeukendrup's lab in Birmingham has demonstrated that one source of carbohydrate alone is less beneficial than multiple sources. The ideal ratio of carbohydrate types in the training drink is 2 parts glucose or maltodextrin to 1 part fructose.
The reason for this, according to Jeukendrup, is that glucose and fructose use two different transporters to gain access to the blood. By taking advantage of these two transporters, more of the carbohydrate you consume will be available and eventually oxidized by the skeletal muscle, rather than sitting in the stomach and intestine, causing gastrointestinal problems.
Bottom line:
During aerobic exercise lasting longer than an hour, take in around 40g of glucose or maltodextrin with 20 grams of fructose per hour of exercise.
Post strength or aerobic training, take in a minimum of 1g per kg of body mass of carbohydrate using the 2 to 1 ratio of carbohydrate sources outlined. 20-40g of high quality protein should also be consumed after exercise.
Tony,
Avalon
Tuesday, September 23, 2008
A Sample Intensification Program
Here is a sample program during an Intensification Phase of training. The client's goal is hypertrophy, so the broader periodization scheme utilizes a phase of Accumulation, where the primary method is volume (sets x reps x exercises), alternated equally with a phase of Intensification, where the primary stressor is intensity (high % of 1RM). Each program is repeated 6 times.
DAY ONE
A1. Incline barbell press, 5/4/3/5/4/3 on a 40X0 tempo, rest 120 seconds
A2. Single-arm cable row, 5/4/3/5/4/3 on a 40X0 tempo, rest 120 seconds
B1. Incline dumbbell press, 4 x 8-10 on a 3010 tempo, rest 75 seconds
B2. Single-arm pulldowns, 4 x 8-10 on a 3010 tempo, rest 75 seconds
NOTES
The A1 & A2 exercises are to be performed as a pair, so too is the B1 & B2.
The methodology of the A exercises is wave loading: perform 3 sets using a rep scheme of 5/4/3, increasing the weight each set. Then perform 3 more sets but using more weight than the 1st time through.
The 4-digit tempo indicates a 4 second lowering speed, no pause, lift as fast as possible, no pause at the top.
I will post this athlete's Accumulation Phase after this program has been repeated 6 times.
Tony,
Avalon
DAY ONE
A1. Incline barbell press, 5/4/3/5/4/3 on a 40X0 tempo, rest 120 seconds
A2. Single-arm cable row, 5/4/3/5/4/3 on a 40X0 tempo, rest 120 seconds
B1. Incline dumbbell press, 4 x 8-10 on a 3010 tempo, rest 75 seconds
B2. Single-arm pulldowns, 4 x 8-10 on a 3010 tempo, rest 75 seconds
NOTES
The A1 & A2 exercises are to be performed as a pair, so too is the B1 & B2.
The methodology of the A exercises is wave loading: perform 3 sets using a rep scheme of 5/4/3, increasing the weight each set. Then perform 3 more sets but using more weight than the 1st time through.
The 4-digit tempo indicates a 4 second lowering speed, no pause, lift as fast as possible, no pause at the top.
I will post this athlete's Accumulation Phase after this program has been repeated 6 times.
Tony,
Avalon
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