Month: June 2018

If you are an over-50 male who works out regularly, you are likely bombarded with broscience for the testosterone-depleted, i.e., “dad-bod” nonsense.  It is confusing—mostly because it is… broscience.  The so-called “experts” all have advice for what to do and what not to do.  Most of what you get is empty promises.

The reality for all of us—male and female, young and old—is that we are affected by our individuality.  In other words, what works for the guy or gal next to you at the gym may not work for you and vice versa.  You must find what works for you and do that.

Cardiorespiratory exercise (AKA “cardio”) is perhaps the most targeted victim of broscience.  Granted, there is some science behind the limitations to concurrent strength and endurance training, but the limitations are manageable with effective periodization (i.e., planning) and recovery strategies.  So, the notion that one cannot maximize muscle gains, if one does cardio, is nonsense.

There are two, maybe three, reasons for doing cardio: 1) you want to improve heart health, 2) you want to increase caloric expenditure (i.e., lose fat), and 3) you have the cracked goal of endurance racing.  Now, if you fall into the third category (I am just kidding about your goal being “cracked”, by the way), you will probably be less inclined to want to add considerable muscle mass, but some manage to do both (Google “Alex Viada”).  How much cardio you do, then, will depend on goals and opportunity.

Personally, I think some cardio is beneficial for everyone—even the most dedicated powerlifter.  After all, we all want to live, right?  The good news is that it doesn’t take a lot to keep the heart healthy.

With regards to caloric expenditure, diet will be the most important factor in controlling body fat.  If you are like me and like to eat, then you will need to burn excess calories.  This is especially important the more sedentary your work is.  (I joke with my students that returning papers is cardio—because, otherwise, I am spending most of my day at a computer.)

If you are training for 5-Ks, 10-Ks, marathons, triathlons, etc., cardio will take the bulk of your training opportunity out of necessity.  The greater the emphasis on aerobic performance, the greater the emphasis on endurance training.  Conversely, the greater the emphasis on strength performance, the greater the emphasis on strength training.  This does not negate the need for strength or endurance training, respectively.

So, how much cardio?  Consider your goals and your opportunity.  Plan your exercise sessions accordingly.  Remember that the “Father of Aerobic Fitness”, Kenneth Cooper said that “if you are running for more than 30 minutes a day, you are doing it for more than your health”.  Short (e.g., 20-minute) high-intensity interval training (HIIT) (note: HIIT, not HIIRT—high-intensity resistance training) three times a week, while not exactly the American College of Sports Medicine guidelines for cardiorespiratory fitness can be effective—if properly managed with your other training.

When?  When you can.  There is, in my opinion, too much emphasis placed on the timing of exercise.  The reality is that life does not conform to one’s training goals.  It may be beneficial to do cardio in the morning in a fasted state for maximal fat metabolism, but that might not work for you.  As well, it would be best to separate strength and cardiorespiratory endurance whenever possible—on opposing days or split within the day.  This isn’t always possible.  Some are lucky to get three exercise sessions in per week.  (Personally, I would argue that, if you can only manage three 1-hour sessions per week, you should reconsider some of your “priorities”.)  In which cases, your only option will be concurrent training.  In such cases, the order of exercise (cardio v. weights) will be determined by goal priority.

What cardio?  Some will argue the superiority of one modality of aerobic exercise over the others.  My personal response to the question of which exercise is best is “whatever you like doing and will do often”.  There are some subtleties with regards to the effects on muscle hypertrophy, but these really don’t matter for 99% or so of us.

Bottom line: do what works for you.  If you are having success (whatever you determine to be “success”), then keep doing what you are doing.  If you are not having success, adjust your training accordingly.  Don’t be duped into thinking that cardio is bad for men over 40 (or 50 or whatever age the fitness marketer is throwing out there).  I would suggest weight training is essential for all—to combat the loss of muscle as one ages—but how much is individualized.  To say that cardio should be avoided is irresponsible.  The heart has to pump to keep us alive.  Muscle just allows us to remain more functional as we age.  The good news is that we don’t have to run marathons (or run at all) to be “heart healthy”.  We also don’t have to do hours of cardio to be lean.  Find the balance between weights and cardio that works for you.

Be your best today; be better tomorrow!

Carpe momento!

With a final click on ‘submit’ that was it.  Final grades were submitted, and summer officially starts.

As a college professor, I’ll quite often get the question (phrased more as a statement): “So, you’re off all summer?”  I hate that question!  Yes, I am not teaching.  I am also not getting paid.  Not working?  Far from “not working”.

Summer is often my most productive time.  It is the time when I prepare my courses for the upcoming year.  (I am constantly tweaking and considering ways to better engage my students.)  Summer is the best time to prepare research for publication—analyzing data, reading journal articles, and writing/rewriting manuscripts.  On top of this, I have my personal writing to work on.  (Someday, I will get that book to publication!)  I also have a year’s worth of chores to do around the house (the garage never stays organized!) and, of course, I get to spend more time with the kids.

Summer is always too short.  It seems as though the clock spins faster from June through September.

Working?  Yes, I will be working.

What is “leisure time”.  Merriam-Webster defines leisure as “freedom provided by the cessation of activities, especially: time free from work or duties”.  It is freedom.  Thus, we have a choice in how we use our time away from work.

Ideally, we use our leisure as a productive pause from our labors—as an opportunity to grow Spiritually, Physically, Intellectually, Emotionally, and Socially.  As I often (to my students: “too often”) say, “opportunity costs”.  How we use our leisure time comes at a cost.  Thus, we should use our time well.

I am looking forward to working on my “well-centered fitness” this Summer Break.  I am looking forward to refreshing Spiritually, Physically, Intellectually, Emotionally, and Socially.  I am not taking a break at all from my passions and my purpose.

Be your best today; be better tomorrow.

Carpe momento!

I saw a video, the other day, of a 6’10” basketball player.  He is 12-years-old!  What struck me was the hateful comments that accompanied the post.  This is typical of our response when we perceive someone to have an “unfair advantage”.

Does a 6’10” basketball player have an advantage?  Of course, this is the case at all levels of the sport.  Is it unfair?  Only to the one who perceives himself to be disadvantaged.

Giftedness is not an unfair advantage.  It is an opportunity.  What his young man does or does not do with his gift is his business.  (One comment on the post of the video was something to the effect of “wait until the other boys catch up to him and see how good he is.”  Seriously??  How many are those boys going to “catch up” with a 6’10” person??)

Rather than see advantages as “unfair”, we should celebrate them.  The boys coaches and parents should make sure that his gifts are developed.  In many ways, being 6’10” at the age of 12 years is a “disadvantage” to the boys long-term skill development.  He does not have to jump or develop some of the necessary skills that will most help him compete that the highest levels.  The advantage often goes to the person who has to work just a little harder to overcome another’s “unfair advantage”.

No one should ever be made to feel guilty for his or her naturally-endowed talents and physical abilities.  Rather they should be celebrated as blessed and helped to develop their gifts.

If anyone feels “unfairly disadvantaged”, he or she needs to consider his or her grattitude and examine the options: 1) quit, 2) try harder, or 3) reexamine his or her own opportunities.  Each of us is (extra)ordinary in our own way.  Being jealous or angry at another’s giftedness is counter-productive.  We each need to discover our own “unfair advantage” and utilize it.  Stop crying about life being “unfair”.

Be your best today; be better tomorrow.

Carpe momento!

Image: https://brobible.com/sports/article/oliver-rioux-dominating-basketball/

A trend in fitness is the 20-minute or less workouts.  I am certainly not opposed to these—particularly for general fitness and/or fat loss.  The problem (for me—and I’d like to see other professionals speak out) is the notion that with these workouts you can eat your cake and have it too (an unkind metaphor for those of us who are struggling to shed fat pounds).  That is, it is increasingly common to see claims that, with these workouts, you can “do it all”.  In other words, knock out your cardiorespiratory endurance and strength training in one short—very short—workout.

First, I am going to sound the specificity horn until people listen.  Muscle strength and hypertrophy come from muscle strength and hypertrophy training—high-intensity and high-volume training, respectively.  Strength and hypertrophy take time and effort.  Cardiorespiratory gains—i.e., increases in maximal oxygen uptake or VO_2max—come from intensive aerobic exercise.  High-intensity interval resistance training (HIIRT) may have marginal benefits for cardiorespiratory fitness, and the benefits for fat-loss (e.g., prolonged post-exercise energy expenditure or “calorie burn”) are well-established.  Claims of increased muscle hypertrophy and, especially, strength (except in the initially untrained) are simply unfounded.

Back in its heyday, Nautilus-type training (e.g., one set to momentary muscular failure for 10-12 whole body exercises performed in the repetition ranges of 8-16 repetitions) demonstrated some positive effects on strength and hypertrophy.  The benefits on cardiorespiratory fitness were minimal  (despite the elevated heart rate and fatigue). 

Today, everyone wants to label his or her HIIRT workout “Tabata”.  The fact is, few can actually execute a true Tabata IE1 protocol (8 repeated bouts of cycling for 20 seconds at 170% of VO_2max followed by a 10-second recovery—4 minutes in total).  It is important to note that the 1996 study by Tabata and co-workers included 4 intense training sessions per week and an additional day of steady-state exercise.  Participants were Olympic speedskaters who were eliminated from the study if they could not maintain the intensity.  So, we “average” folk are even less likely to be able to perform this level of exercise.  Moreover, the HIIRT protocols, commonly labeled as “Tabata” are nowhere near this intensity level and, thus, not at all likely to produce notable improvements in aerobic fitness.

If you want to “have it all”, you are going to have to work harder than 20 minutes a few times a week.  If you want general health and fitness, then, by all means, give HIIRT a try.

My suggestion?  If you want to have it all, invest 6-12 exercise sessions a week on specific training—splitting your time between goal-specific weight-training, steady-state cardio and/or HIIT (using an aerobic modality), and HIIRT (for fat burning and motor skill-related fitness).  This will still result in more general fitness, but the gains will be more significant.  If you want even more, then plan to invest significantly more time into the workouts, recovery, and diet.

Don’t buy the fantasy of 20-minute workouts (unless you are training 2 to 6 times a day).  There are no short-cuts to fitness.  Time-efficiency and effective only go together when there is significant effort in the formula.

Be your best today; be better tomorrow.

Carpe momento!

The university at which I work is having graduation ceremonies today.  I write “ceremonies” because, like an increasing number of institutions, the campus community is scheduling a number of secondary graduations to honor specific groups on campus.  This is a trend that has me asking the question “why?”.

Now, of course, I understand the “why?” is because certain groups have long felt marginalized and alienated.  They want to be celebrated.  It is graduation, after all.

I have no problem with the celebration of diversity.  Well, that is not wholly true.  I have a problem when we further divide ourselves in the name of “diversity”.  We segregate in the name of diversity rather than integrate.

Diversity has become nothing more than an increasing number of labels based on race, ethnicity, gender, sexual-orientation, religion, etc.  We deny the even greater diversity that exists among individuals.  We can never become a truly integrated community if we perpetuate the labels that separate us.

Diversity must be celebrated at the collective table.  We must actively come together—especially when it is uncomfortable and have honest conversation about our uniqueness.

It is only a celebration of diversity when the party is diverse.  Otherwise, it is self-perpetuated segregation.

I had a colleague once (probably more one) make the statement that “we have to be the voice for the marginalized.”  I couldn’t disagree more.  In my humble opinion, we need to give a voice to the marginalized.  Rather than buying into the trend of divisive diversity, we need to celebrate together!

Carpe momento!

We have a tendency to want to me comfortable at what we are doing.  We avoid doing the things we find difficult.  The err in this is that we never get better. 

I often like to post what I call “life-lessons brought to you by the sport of wrestling”.  Recently, Wrestling Mindset shared a meme (they frequently provide me with these “life-lessons”): “It never gets easier, your just get better.”  People who succeed get comfortable at being uncomfortable.  In other words, they keep pushing their limits.

In exercise science, we refer to this as the “overload principle”—in order for a body system to adapt, it must be pushed to a level greater than that to which it is accustomed.  This principle applies to the Spiritual, Intellectual, Emotional, and Social, as well as the Physical, dimensions of well-centered fitness.  We grow by stepping into the uncomfortable.

When I tell my children to “go out and fail”, I don’t mean for them to not do their best.  What I mean is do more than your present “best”—I mean “challenge yourself”.  “Be your best today; be better tomorrow” happens when we are comfortably uncomfortable—when we are willing to fail at something new.

Often, when we step into the uncomfortable, we actually realize that we are quite good at what we are attempting.  Emotionally and Socially, we find that barriers are broken and we achieve a deeper connection with others.

Change is nothing to fear.  Indeed, it should be the only constant in our lives.  The need to change—i.e., to grow—is not a criticism.  It is an essential for fulfillment.

So, dare to be uncomfortable.  Be your best today; be better tomorrow.

Carpe momento!

“Life begins at the end of your comfort zone.”—Neale Donald Walsch

I have a ten-year-old daughter (10 going on 18).  She a strong and confident girl, though also quite fragile.  Raising girls is difficult, but all the more satisfying.

I raise my son with concerns about how he will treat others—particularly women.  As such, I probably seem much harder on him.  Quite likely, I am.

As for my daughter, I worry more about how she will be treated.  Call it “sexist”, it you must.  I just consider it fatherhood.  I cannot be over-protective of my little girl.  I confess to my students that my primary motivation for lifting weights is that I might be more intimidating to the boys the day they start coming around to date my daughter.  Still, I know that I cannot always be there to protect her.  She will need to have the strength to stand for herself and the capacity to also walk in partnership with another.

I say my daughter is “strong and confident”.  She is a cuddle, but she is also more likely to “punch” me than to tell me she loves me.  She knows what she wants—she’s going to be a powerful prosecuting attorney one day.  Deep down, though, she is the most gentle and caring child.

I see in her a new generation of women.  It is exciting.  She has great opportunity and the will to do extraordinary things.

I am raising her to believe in herself and to take her rightful place in the world.  I am teaching her to be respectable and demand to be respected; to be on guard without yielding her feminine side.  Ultimately, I am raising her to be human. 

Less and less do I see a divide between masculine and feminine.  Less and less do I see a blue and pink world.  I see beyond the labels of “diversity” and see a world of unique individuals ordained with unique qualities and gifts that are meant to define one’s unique Purpose.

My role as a father—to a son and a daughter—is to set the stage for my children.  My greatest Purpose in to prepare the next generation to find and fulfill theirs.

I was asked the other day what makes me feel masculine.  Among other things, it is raising a strong, independent, caring woman.

Carpe momento!

The closing song at church on Sunday had a line, something to the effect of: “The cross is before us; The world is behind us”.  It struck a nerve.  It just didn’t feel in tune with my soul—my spirit.  I understand the intent of the verse, but it seems backward.

I am not a traditional Christian.  For that matter, I do not even like to call myself a “follower of Christ”.  I have taken a rather convoluted “Christian” path to get where I am.  I am left knowing that religion—all religions and all denominations of faith—leaves something to be desired.  Church will always fall short, because it is a manmade expression of an infinite God.

I even find the label “follower of Christ” a bit lacking.  Sunday’s message was, basically, that Jesus calls us all to be “followers”.  I kept thinking: “No.  He called us to lead—to go into the world and change it.”  We are to be servant leaders.  In fact, we are called to be “disciples”, i.e., students.

The thought of “The cross is before us; The world is behind us” speaks to me of “personal salvation” and not love, per se.  I believe the cross to be behind me.  This is not to say that I have turned my back on Jesus.  Rather, I believe the crucifixion and resurrection have happened—thus, are in the past.  Our objective, now, is to turn and face the world—to engage in the messiness of what it is to be human.  We, call us “Christian”, if you prefer, need to stop following a religion (I believe Christ is mortified at the thought that we started a religion in his name) and start engaging and leading change in our society.  Jesus began his ministry with the words “follow me”, but he ended with “go forth into the world”.  If I am facing the cross, my back is likely turned to someone who needs me.

Be your best today; be better tomorrow.

Carpe momento!

East Coast v. West Coast.  I take the East for the depth of relationships.  By the time this is posted, I will have already had my conversation with Brad Pankey* for the Modern Masculinity Project.  I have to hand it to Brad. He is doing something rare (at least from my experience on the west coast).  He is asking men to have a deeply personal conversation.  It is something I have waited for nearly ten years to have.  If I have had an deep conversation with anyone here in Oregon, they are likely to have roots in the East/Midwest.  By this, I mean no disrespect to my West Coast friends.  It is just the culture here.  Personally, I find it unhealthy.

The deepest and most personal friendships I have are with New Yorkers (friends from Queens, Brooklyn, and Long Island—not to discount the friends I have from the ‘Burgh, i.e., Pittsburgh).  These friendships left little unexposed and, therefore, have survived the test of time.

Several from the East, who are living in the Northwest, have noted what is referred to as “Northwest nice” (or “Oregon nice”).  There is a niceness of people, but there is an unwillingness to reveal one’s real motives or feelings.  I have personally found that I easily offend people with my honesty.  I tell people how I feel and that makes people uncomfortable.  I have found that if I challenge the status quo, it is perceived as a put-down.  Questioning of ideas or practices is perceived as personal attacks.  I miss the openness of my East Coast friends and neighbors with whom disagreements led to deeper relationships and progress.

We need to have the conversations.  We need to put down the electronics.  We need to take down the barriers and have honest conversations.  Instead of labeling anyone who doesn’t agree with us as an “-ist”, let’s find the common ground and be human.  Let’s take the time to have the uncomfortable discussions.  Let’s be open to the hard questioning.  Let’s be open to new and opposing ideas.  Let’s exercise our skills at being a community.  Let’s talk.

Be your best today; and be better tomorrow.

Carpe momento!

*Thank you, Brad!

https://itunes.apple.com/us/podcast/the-modern-masculinity-project/id1376847196?mt=2

“Only when the steel and velvet are adequately developed together does a man become truly great.”—Aubrey Andelin

I am writing this in the morning before my conversation with Brad Pankey for the Modern Masculinity Project.  Since he invited me to participate, I have been listen to his other conversations and interjecting my own thoughts and feelings into the conversations.  I have been thinking about my life, my relationship with my parents, my marriage, and my parenting skills (or lack thereof).  I am honestly excited and anxious for our conversation.

A book that I have read countless times keeps coming to mind.  I dusted off my yellowing and tattered copy of Man of Steel and Velvet, by Dr. Aubrey Andelin and decided to gift it to Brad.  It was first published in 1972 and is written from a strongly biblical and Christian perspective.  It is not the whole of my personal definition of masculinity, but its influence is quite visible in my life.  No doubt, this will be evident in my conversation later this morning.

Andelin discusses the two sides to true manhood.  He lists the qualities of steel (1. guide, protector, provider, 2. builder of society, 3. masculinity, 4. character, 5. confidence, and 6. health) and velvet (1. understands women, 2. gentleness, 3. attentiveness, 4. youthfulness, 5. humility, and 6. refinement) that, “Makes women and children feel secure. Arouses admiration of all. Makes women feel womanly.” and “Promotes good relationships among all people. Awakens love in women and children.”, respectively.  These are traits that I strive to develop.  They are also qualities, also, that in no way diminish the role of women in society.  In my opinion, they are traits that are being suppressed in society, leading to the #MeToo movement, a rape culture on campuses, school shootings, gang violence, and the oppression of women.

I am excited for the conversations that Brad is leading.  We need to addressing these qualities and what it means to be human.

Be your best today; be better tomorrow.

Carpe momento!