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We talk about training at home, fat loss plateaus, speed training, training for strength, and much more!

FitCast NEWS

• TRX Winner
• We will return to our scheduled programming soon…
• So this project…
• Online Clients
• What up Leigh?

Mailbag

• Hey, I am a new listener to the FitCast. Thankfully I found your podcast to give me something productive to do while I pound away at a keyboard for my summer internship. Great content, I’ve learned a lot and it keeps me from going into “zombie-mode”. Anyway, I am moving to Worcester, MA soon, and I’ll need a good gym. From the sounds of the few podcasts I’ve listened to, it seems like you guys are located in eastern MA. This brings me to my question, can you recommend a good gym in the Worcester Area? Thanks, Colin
• Hey Kevin, I want to thank you for all your hard work, the fitcast has helped me in my quest to change my life… I have lost 45lbs I am in the best shape of my life… On top of all that I am training to enter the provincial police here in Ontario. Fitcast has been a huge help for me.. Regards, Bryan chauvin
• Hey Kevin and gang, just to give you some background information, my height is 5′8 and I’m 23. I started at 317 pounds and am now down to about 170 pounds. I have gotten many different body fat percentage readings from 12% all the way up to 22%. Looking at a lot pictures of body fat estimations, I think I’m still probably around 20%, but it’s very hard to tell since I have a lot of loose skin as well. It’s weird, I think I still have plenty of really soft fat in my abdominal area, but I can see my ribs and my neck area looks almost anorexic. I feel kind of sick from two years of dieting and am really really weak. Anyway, I’ve been stuck at a weight loss plateau for like two months. I’ve tried cutting my calories all the way down to 1500 with three days of lifting followed by 15-20 minutes of HIIT afterwards and about an hour and a half of steady state cardio on my off days. I’ve also tried taking a break, as well as bumping my calories up to maintenance. Nothing seems to work and my metabolism is just not doing anything for me. I’ve read that I should get down to 10% bodyfat before a bulk, but I am just wondering if perhaps bulking wouldn’t be a bad idea for me given my situation. Although I have been lifting since I began losing weight, I didn’t follow the 1g of protein per pound of lbm recommendation until very recently and feel that I might have suffered a lot of muscle loss in the process, but am not entirely sure about this. Any advice would be much appreciated. Thanks again guys for all of your hard work on this podcast. -Tony
• I recently found the podcast and am really enjoying it. What would you guys recommend for someone that has a full time job as an engineer, but wants to become a trainer and ideally open a gym in the distant future? What certification would be best keeping in mind I do not have an exercise related degree? Keeping my current job is a priority until I would be able to replace my current income with income from the fitness field. However, I’ve heard most trainers make very little moeny. Thanks for any help you can provide and keep up the great work! -Kevin
• Hi Kevin and Co., I’ve been listening to your show for a few weeks now and I’m absolutely addicted. The FitCast makes the workday much more interesting, and it’s nice to to listen to quality information while getting a few laughs. I’m a 25 year old female, 5′4, about 130 lbs. I have been exercising in the gym on and off since I was about 15. Throughout college I basically did zero exercise, apart from some bullshit elliptical workouts and occasional yoga or spinning, due to time constraints and my time-consuming major. I have been out of school for about two years, working out routinely, but only started seriously strength training about five months ago. I generally try to get into the gym 4-5 days a week, doing full body circuits, metabolic circuits and complexes, kettlebell routines and interval training. I’ve been looking at some of Craig Ballantyne’s videos, Athlean X routines, picking up things from TNation and Nick Tumminello’s site, etc. I’m a bit of sponge for information at the moment, good times. Anyway, I try to do one lower-body-dominant day and one upper-body-dominant day per week, but in general, I do as many compound movements as possible. I still can’t seem to do a single pull-up or chin-up. I do push-up variations just about every training day. I do all the basic upper body exercises, (shoulder presses, bench presses, lateral pulldowns, bentover rows, assisted pull-up machines, and I have a pull-up bar at home and try to use that with a chair underneath for support.) I’m SLOWLY improving but I would like to know what kind of routine I should be doing to accelerate strength and be able to do ONE freakin pull-up, at the very least. Should I be doing a few sets of assisted pull-ups every day?? I’m completely clueless. Any input or direction would be great. You guys are awesome. All the best, Marina
• What up Kev and Leigh, Buckle up, I’m laying it all on the line! Let me be your challenge, please! Never have I solicited the advice of a professional(s) to help me when it comes to my body…until now. I need your help. Up until about 4 years ago if you said the word ‘gym’ to me I’d have to go a dictionary so I could look it up. Fortunately, I met my husband who was a firefighter at the time and he opened my eyes to a whole new world to say the least. Long story short I lost the 20 give or take extra pounds you get when you shove anything into your mouth you want without thinking of what it might be doing to your body and have been fluctuating between the same 10 pounds for the last 3 years or so. I am obsessed with fitness. I love working out, I love anything that challenges me, I love cooking healthy, I devour any new fitness article/podcast/book/recipe that comes out. Tosca Reno and Jamie Eason are my idols! So what’s the problem you might ask? My body is not, nor has ever been where I want it to be, plain and simple. I’m a newbie to The Fitcast and have just loved every second of every episode but a few things have struck a chord with me recently. #1. I can’t perpetually be in the fat loss state that I have been in for years now, I am getting tired! #2. I can’t build muscle and lose fat simultaneously from what I’m hearing you guys say and lastly #3. Everything I thought I knew may be going out the window with all my Jillian Michaels books…Here are my stats so that any advice you give me won’t include the word “depends” 25 year old female, 150 lbs (the lowest I have ever weighed is 147, then up up and away….again), 5′9, I carry my weight downtown but I think I am also very muscular and not sure I have come to terms with that (I want Jessica Beil’s legs!), I exercise 6 days a week. 3-4 days a week I either run for 30min or hit the elliptical or run sprints, or anything that’ll get me sweating. I also usually get in a kickboxing class for an hour or a step class at least once a week. I ride my bike everywhere, probably averaging 20-40 miles a week. I lift 4-5 days a week. Back, Bis, Tris, Shoulders, and Chest all get 1 day, Legs and Butt get two days a week. But I have never had a steady program because you always hear PT telling people to stop doing the same thing over and over so I never do the same thing usually and because I can’t afford a PT. Nutrition: Honestly, 98% clean but with this caveat… I am hyperthyroid and ALWAYS hungry… I also have always aimed for about 1500-1800 cal/p/day and now that I am trying to once and for all purge my booty and legs of their excesses I am aiming for 1200-1400 cal per day. I heard Kev reprimand someone for 1400 calories a day the other day and said to myself “Uh Oh”… maybe that’s my deal?? I eat every 3-4 hours (although i’m hungry about every 2) for breakfast everyday 1/4c steel cut oats with a scoop of protein and berries, lunch and snacks and dinner 4 oz protein usually ground turkey with a vegetable of some sort broccoli, a salad with vinegar for dressing, carrots, and also if im still hungry some fruit or a fruit and nut granola bar.ill eat cereal after a workout for recovery. I take creatine before my strength training days. I workout at nights after a 12 hour shift of standing on my feet all day so by the time I get home I am very hungry. I need to immediately get into bed so I can get up for work the next day but i need to eat also, so yes, I eat right before bed on most nights, mostly because I thought we are always supposed to eat after a workout and a PT at Max Muscle told me that many weight lifters set their alarms and get up at 3 am to eat.. That’s a topic for another day. Soooooo WTF???????????? I have started a food journal and officially have 8 days now, I also have measurements if you guys want those, pics too…. Since Jan the only inches that I have lost is 1/2 from my thighs, 2 from my butt, and 2 from my stomach. HELP!!!!!!!!!!!!!!!!!!!!!!!!!!!! -Katie
• Bore da Kevin and crew! (‘Bore da” is good morning in Welsh). I’m a UK listener so I’d love it, Kevin, if you could read out this question in your awesome British accent =D. My question is about running. Ever since I can remember I have been a very slow runner compared to my peers. I always thought that when I was younger I was slow because I was unfit, inactive and slightly overweight. Now I’m older I’m much fitter and more active than I used to be – I weight train regularly, play sports and have done a martial art for about 6 years. But I am still a REALLY slow runner! For example, I go to a circuits class once a week and in that class I can generally keep up with the best on most exercises except for anything that involves running or sprinting – then I fall behind pretty much everyone who’s less than 60 years old! So I guess my question is this: is it possible to be ‘fit’ aerobically, and to be relatively strong but NOT be a fast runner/sprinter? What factors determine a person’s ability to run/sprint fast? Thanks so much for the awesome podcast, you guys are bendigedig! Sally (Wales, UK) PS In case it matters at all, I’m 29 years old, 5′5″, 130lbs.
• My name is Veronica Malloy. I’m sixteen years old. My family is a bit less fortunate so we can’t exactly purchase all the expensive healthy foods. I grew up rather slim but these past two years I’ve gradually put on 20 pounds leading me to being 5′4 143 pounds. I’ve been needing help putting together and exact fitness schedule I can partake in at home. (EX: 30 push ups, 20 sit ups, run 2 miles, ect). I’m emailing you to see if you could possibly help me?
• Leigh, In an old podcast, you mentioned that you following a diet to help your ankle injury heal. Can you elaborate on that diet? Are there certain foods or nutrients that should be eaten to aid in healing? How does it differ for a bone vs. a tendon vs. a muscle injury? Related to this, I have had chronic problems with tendonitis. I’ve had plantar fasciitis, achilles tendonitis, patellar tendonitis, medial epicondylitis, and others. My ortho said that it is a blood supply issue and is probably genetic, but could diet also play a part? Thanks, BB

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Kevin and Leigh talk about possible links between dieting and eating disorders, getting proper depth while squatting (and improving strength), women who want to lose muscle mass, female training and more!

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This week Bret Contreras joins Kevin to talk about glute training, then Kevin and Jon talk about the Perform Better Chicago Summit, and finally an odd off-topic with Kevin half asleep.

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Show Notes coming soon. Just wanted to get the episode up first.

The cast talks about lifting’s effect on bio mechanics, an EPIC discussion about tightening your nutrition, shoulder injuries, and much more!

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FitCast News

• Perform Better Recap
• Going to PB Chicago
• KevinLarrabee.com Blog Updates
• Guest Requests Needed

Mailbag

• Hey Fitcast

  Just thought I’d share a good book to help people understand studies and publications in an easy to understand book. The book is called Bad Science by Ben Goldacre. I’m listening to the audiobook version and it’s quite informative and teaches people how to critically examine trials and studies.

  Jin

• Hey Lee, Kevin, and all the fine people at the Fitcast,

  I have a question for the show. I started a 3×5 lifting program last fall, and have experienced good results, and I have put on about 13 new lbs. of muscle (in the upper body, chest, lats, but also glutes, hamstrings and even my calves). I’m very happy about that. As you well know, all that squatting puts a lot of stress on the legs, so I have eased off my running quite a bit (used to run about 15-20 miles a week before 3×5). I do run nowadays, between 3-5 miles a week. My question, however, is this: Is it possible the new muscle mass (especially in the glutes and hamstrings) could change my running biomoechanics? I do find I am sore in new spots after running (I have been virtually injury free my whole running life), and I am not sure what I should do about it. The soreness is mostly on the outside of my knees, or sometimes slightly behind the kneee, where the joint would be. I am very focused on preventing injury, so backing off running is no problem. I doubt I have to cut it out altogether, though. As I also increase the intensity of my 3×5, will this mean this kind of cardio is off limits? What would you recommend?  -Cesar

• Hey guys!

  I have has 3 shoulder dislocations and a stabilisation operation after playing rugby in Ireland. I did this by falling directly onto my elbow rather than in a major contact situation. The operation was 1 1/2 years ago and I have not yet returned to rugby. Would you have any specific exercises or protocols that you would recommend to give the best possible chance of returning to the sport and remaining injury free?? I have the usual internal/external rotation stuff but to me it doesnt seem as if it is enough or that I am doing it enough times per week. Any suggestions are very much appreciated ! I have read that shoulder stability is as much to do with scapular stability as the shoulder joint itself and that by putting weight directly through the shoulder is useful. I currently do the regular gym stuff as the operation was so long ago and have recently started learning Olympic lifting techniques so I dont think shoulder mobility is as much an issue as shoulder stability.

  Thanks again
  Kris

• Hi FitCast crew.

  My question is regarding the weight gain that I’ve experienced lately. I’m 19 years old, 5′9″, and my weight right now is at 150 lbs. I’ve been following Alwyn’s New Rules of Lifting Program for almost 6 weeks, and have made my diet a 3 day low-1 day high calorie intake which I’ve done already for 2-3 weeks to lose some weight.  My diet consists of sweet potatoes, oatmeal, fruits like apples and oranges, lean meats like chicken breast or fish, skim or soy milk, and nuts or peanut butter; sometimes, I would eat more nuts or peanut butter on my high calorie days without counting portions just because they are more calorie dense and satisfying than eating more veggies.

  What I soon found out was that as the weights that I lifted in my workout increased, so as my body weight did. It only got worse and made me frustrated when I found out that I still don’t see 4 or 6-pack abs popping out (seems to me like flabs than abs, especially when I sit) and that my body fat hasn’t changed or has increased a bit, despite the fact that I do interval training on a treadmill every Saturday.

  Am I doing it wrong guys? I mean, why do I still gain weight even though my diet is always in check and my calories slightly reduced at just 1800-2000 calories? Hope you can help me with this. Thanks

  Francis

Kevin and Leigh talk about why a strong core doesn’t equal good posture, a link between creatine and hair loss, and Cassandra Forsythe joins Kevin to talk about diet and training during pregnancy.

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Mailbag

• What up Kev, Leigh, John and maybe even Tony,First off, I want to tell you guys to keep up the good work.When I work on my conditioning in the gym I almost always have to fight nauseous feelings. I am working through Alwyn Cosgrove’s and Lou Schuler’s New Rules of Lifting and I almost always feel sick to my stomach when I do the fat loss or other programs that involve high reps and low rest between sets. The strength programs with heavy weights and low reps are all rock and roll and I never have problems with any of those. A little background on myself; I am 6′1″, 210 pound, 27 years old and I have been working out for about 14 months now. I work out at around three or four o’clock in the afternoon and I eat lunch at about twelve or twelve thirty. I don’t feel like it is completely my conditioning letting me down because I have been working at it for a while now and I don’t get as out of breath or as tired as I used to. It is just the sick feeling in my stomach that I feel is really holding me back. Thanks for all your help. -Paul from Denver
• Saludos desde Mexico Fitcast crew!!
  If I screw up the words, well…english is not my language of origin. Spanish is.

  Maybe you get tired from hearing this but you guys are Awesome!!
  Leigh, Jonathan and you have so much sinergy and compliment each other so well that every show becomes a classic.
  You are THE TRINITY of fitness.

  I have not listened to all of the past episodes yet. So if you have answered the following questions and if possible, just tell me what episodes to listen to.

  Now to the questions.

  I train 4 days a week. My kind of training alterenates between Craing Ballantyne and Vince del Monte workouts. Usually I rotate every 3 month between their styles of training. This helps me not to get bored.
  Anyway, both of them promote / teach full body workouts.
  But I have been thinking of making my chest and shoulders bigger.
  So surfing the internet I have read that many bodybuilders recomend working one muscle group per day and forget full body workouts.
  So I been thinking of changing my training to work on one muscle per day.
  Monday is chest day, Tuesday shoulders and so on.
  Would this be better to obtain what I want?
  I heard in some of your podcast that you favor full body workouts. Any recomendations is much apreciated.

  Regardless of the answer, what would be the best pectoral exercises to develop that straight defined line between the chest muscles? Some friends say to concentrate on the upper chest other on the inner. Would inclline and decline bench and dumbell presses or fliels help?

  And regarding the shoulders, what are the best exercises for developing the rear shoulders?

  Last, for some reason every time I watch battlestar galactica and see the actress that plays Starbuck, I cant help but think of Leigh. I guess is that no BS, dont mess with me straight to your face attitude.
  Kevin can have Jessica Biel and Jonathan can have Megan Fox. I will take Leigh over them any time.

  You guys are superb!! Muy muy cabron y chingon su podcast!!

  By the way, if you can give me an address to send you some T-shirts all the way from Ensenada Baja California Mexico, I will. I kid you not. Just let me know your size number and favorite color.
  It is the least I can do for all the things I have learned from you guys.
  Or if anyone of you decide to do a trip down hear, I will be your tour guide.
  I will even give you the bulletproof vests.

  Best regards!!
  Best to you all!!
  Oh, let me know to what address I can send you guys

• Hi Fitcast! I’ve been a loyal listener for the past 2 years and always enjoy listening to you all on my walk to work.I have a question on posture. I have been lifting weights, running etc consistently for about 4 years now. I am currently following Rachel Cosgrove’s program “The Female Body Breakthrough” and love it. Lifting heavy has been a great challenge. As you may know, she focuses a lot on core work and back work to improve posture etc. Here’s my problem:I have horrible posture – curved shoulders, rounded back etc. But I think that my core is in great shape – I can hold a forearm plank for 90 seconds. I have great lifing form (as I have been complimented by random trainers at my gym about it). My core is always engaged while I workout, but it never stays “tight” outside of the gym unless I conciously pull it in and contract my abdominal muscles. When I’m outside of the gym I slouch, curve, and it’s like my spine turns into rubber. I don’t know if it’s just a matter of me not constantly focusing on it and being concious when my posture falls out of alignment or something else. I try to walk upright on my way to work and engage my core, but unless I think about it 100% of the time, I’ll disengage the muscles and find my shoulders rolling in. I have a desk job so that could be exacerbating the problem. I try to sit up when I notice it, but I guess I was under the impression that through core work, mobility work, stretching and working on my back muscles the problem would correct itself. I know nothing is that simple though….

  Any suggestions would be great! I’m tired of looking 10 pounds heavier because I hunch over!!!!!

  Thanks so much and keep up the good work,
  Steph

• (For Leigh) Hey guys, I have a question about creatine and hair loss. I have been taking creatine for about a year now. Seeing that it isnt too expensive, has no real taste, and is very well researched it seems like an obvious supplement to add to the list. I know that in the past you have recommended creatine as a supp to take. One of my friends told me that creatine can cause hair loss. I looked it up and sure enough creatine increases dihydrotestosterone (see study: http://www.ncbi.nlm.nih.gov/pubmed/19741313). A simple google search led me to lots of info on dihydrotestosterone and hair loss. In fact some people take dihydrotestosterone suppressants to minimize hair loss. In any case, I am always looking for supps that will help me, but not at the expense of going bald. Since alot of people look to you guys as a source of fitness information, and since you have recommended creatine, I was hoping you could discuss this issue, and at least mention it to listeners. -Payam

Interview with Cass on Training and Nutrition During Pregnancy

Guest Dr. John Berardi joins us for another epically long episode about leptin, if dairy is evil, fasting, accountability, perfecting pull ups, and much more!

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FitCast News

• Dr. John Berardi Interview
• Why are we jackasses?
• Training Videos
• DVDS

Voicemails

• Milk (good or Bad?)
• Ab work everyday?
• Vibram 5 fingers
• NO Supplements

Mailbag

• Any tips on minimizing swinging when doing pullups. -Juraj
• What up Kev, Doctor, and Leigh! I have a question for Kevin about his client Kim. I have been following Kim’s progress on the blog and I was wondering if you could talk about what you have been doing with her for training and nutrition to get her to where she it. And by the way, Kim, if you are listening, you are kicking butt girl! You are going to make all of the women at your wedding sooo jealous! Thanks so much for the podcast. P.S. you guys need to talk about music more! I am hooked on Stars now! -Jenn
• Ive suddenly been getting plantar faciiatis in my left heel. Ive been feeling as though i have excessivly tight calf muscles in my left leg as well. Ive done mobility work, foam rolling, stretching, even rest and ice. all seem to bring mild relief but as soon as i go for a walk with the dog i notice the pain in my heel acting up shortly upon returning. It hurts most after getting out of bed in the morning. I strength train regularly with a full body workout and train with kettlebells in between strength days and always allow one to two full rest days. Ive gone through the assessments as per cresseys neanderthal no more article series. upon studying pics of myself and starting to pay attention to walking, squating, and other biomechanical habits, i seem to have internal rotation in my left femor. Can this lead to problems such as plantar faciatis? What can i incorporate into my program to correct internal rotation, regardless of whether or not its the cause of my plantar faciatis, i know if not corrected it will give me issues down the line. Thanks! -Katie
• (great show i love counting how many times leeh says “you know” try it its great.
  Dan uk
• Hey crew-
  I’ve been helping my fiancee with her diet and workout regimen as she attempts to lose some bodyfat in preparation for our December wedding (and for general health, of course).  I have her reading and following the programs in The Female Body Breakthrough and I myself am reading The Fat Loss Troubleshoot to help plan meals as I do most of the cooking.
  She is about 5′2″ and while I don’t know her weight, she has always been on the heavy side but I would describe her as having above average muscle mass for a female.  Her mother is also undergoing a medically supervised weight loss routine, and during her evaluations, she was told that she has nearly double the lean body mass of the average female (not sure where those numbers came from, though).
  My fiancee is following a 3 day a week strength program (still in the first phase of Female Body Breakthrough) and supplements this with occasional Zumba classes and lunchtime low intensity cardio sessions in the fitness center of the resort where she works.  I know that, fat loss goals aside, she is concerned about her overall muscularity as well.  Is there a safe healthy way for a female in this situation to intentionally cut down on muscle mass and fat, or should she simply focus on fat loss?
  Thanks,
  Matt from Round Lake, IL
• Hey guys,This question is for Jonathan. Im a second year kinesiology student and want to go into physical therapy. I was wondering if you could recommend a few good physical therapy books, perhaps a few that really influenced how you practice. Any advice would be great.

  Thanks,
  Troy.

Q&A with John Berardi

• Also, I have a question about caloric intake. I haven’t tested body fat lately since I’m not sure how to get an accurate read, but I am 5′9 and 135 pounds. I’ve spent my life at about the same weight and have always looked thin, but I was definitely low on muscle until the last year or so when I started lifting consistently. My diet is high in protein and healthy fats, and I limit non-veggie carbs to breakfast and post-workout. I am trying to steadily change my body composition to get leaner and stronger without building much muscle mass. I lift 3-4 times per week and try to do cardio 2-3 times. Lately I have been trying to just listen to my body and eat whenever I feel hungry rather than counting calories, but I am someone who feels starved after just 2 hours without food so I end up eating fairly constantly, especially on lifting days. (my co-workers think I’m insane) Do you think this strategy of just eating whenever I feel like I need food is a bad idea? I’m loving the freedom of not counting calories, but I do want to continue to make progress.
  Thanks so much!
  best,

  Sarah

• If you could only give our audience one piece of advice to help them reach their fitness goals, what would it be?
• What are your thoughts on Peri-workout nutrition, and what guidelines would you recommend for someone who is 180 and looking to build muscle and increase strength. Same question for someone who’s goal is fat loss.
• As a personal trainer, I get several e-mails every day and am approached several times each month about selling my clients something called “structured water”, which has some kind of special, secret “energy”. Have you heard of it, and what is your opinion on it?Ben

• What is your opinion/position on ‘Leptin resistance’?  I have just recently heard of it and was hoping you could explain more. -Jimi
• What are your thoughts on periodic 24-hour fasts?  There is so much conflicting information out there on fasting.  Will occasional 24-hour fasts cause muscle loss or slow metabolism?  I’ve read that fasting can also give a boost of energy since the body isn’t using energy for digestion.  Thanks and I look forward to your input!
  Karen
  New Jersey
• JB: I understand that you recently gave a presentation on keys to body transformation. Any chance that this will be available for purchase on DVD? What is your general advice on best practices for body transformation and what are some of the biggest mistakes you see day in and day out when it comes to long term body comp changes?  -Bob
• John,Many states have rules and laws about what types of diet and nutrition advice we can give our clients. I’m interested in becoming Precision Nutrition Certified, but I’m worried that I’ll learn what to do, but then be severely restricted in how I can use what I’ve learned and still keep it legal.

  Does your program help with this and other business aspects of being a nutrition coach?  Do you have any general or specific guidelines that could help?  I realize there are 50 States, so feel free to narrow it to California, since it’s all about me and MY question. Let Michigan type it’s own question!

  Thanks,

  Roland

Todd Durkin of Fitness Quest 10 comes on to talk about fat loss circuits, motivating yourself and becoming better everyday. We also open up the mailbag to answer questions about the TRX, lifting fast, fasting and more!

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NEWS

• Todd Durkin Interview coming up
• Brian St. Pierre, Martin Rooney,
• Crossfit
• Blogs at KevinLarrabee.com/Distance Coaching
• New Website Layout
• VOICEMAILS: 978-633-3488 or send an mp3 to questions@thefitcast.com

• I really like the podcast but I have a request. I am a runner-biker first and weight lifter second. I enjoy all the weight talk but would love to have an actual runner-biker-triathlete on the show… someone who trains for running but lifts weights to stay fit. Not someone who lifts first and runs a little to stay in shape. The general impression I get from the show is that you all hate running and don’t suggest anybody do it so it would be great to hear a more balanced approach. Just a thought – maybe I am way off. Thanks for all the good work.  -Lori
• Hey Fitcast Crew!I’m sure this has been asked before, and if so, maybe you could refer me to the episode number that dealt with it so as not to duplicate a question, but it’s about the TRX.  I’m a student, and in the next year will be moving from my apartment, to my mother’s basement in another city, and then back to either an apartment or shared townhouse with some roommates next year.Does the TRX system require much setup or space? I know I could probably just go to the their website to see it, but I would like to know from first-hand experience how easy/difficult it is to set up, or travel with, especially for someone like me who doesn’t have long-term accommodations for the next few years.Thanks a bunch!!Lynda
• What up Kev et al,
  Just wondering what your guys’ thoughts are on lifting with slow and controlled reps vs. explosive / fast lifts.  Is it as simple as one being better for fat loss and the other better for muscle hypertrophy?  To make the question more specific, I just got done with losing weight (about 80lbs) and now I’m looking to stay as lean as I can in more of a maintenance type routine.  I’ve been reading articles and blogs that extol the physiological virtues of both lifting styles.  Any suggestions / thoughts on them would be a huge help.

  -Anthony

• Hello,
  I wanted to get the good Doctor’s opinion on a weird hip popping that I’ve recently noticed. It started when I went for a weekend run and ran 8 miles – a new personal record. My previous max was 6 so it was a bit of a push. Didn’t feel much while I was running but the next day my left hip was killing me. I limped around for 2 days and slowly started doing non-impact work (strength training, elliptical, bike etc). It got better, but since then I’ve noticed it popping occasionally but particularly when I do one legged deadlifts. If I put a few fingers on the hip joint and bend forward, I can feel the joint click or pop when I straighten back up. What did I do and how can I make it better? It doesn’t hurt but it doesn’t seem right.
  Thanks for your opinion! -Katherine
• I wondered what your opinions/experiences or those of your guests/co-hosts were on the effectiveness of intermittent fasting and fasted workouts for lean muscle gains? I’ve been reading this blog: http://leangains.com/ which charts his own success with an 8 hour feeding/16 hour fast approach.
  Any comments? -Tim
• Hey guys,Sorry about my last email, i didn’t realize that i hadn’t really asked anything until you read it out. My apologies.John was right, I don’t tend to have pain with my patella tendon when jogging or cycling however if i hit a steep hill when cycling or jog on more than one occasion a week I tend to tweak it and it’ll hurt the next couple of days from basic movements (i.e. walking upstairs/standing sitting etc)Essentially I’d like to know what exercises, cardio workouts I can do to maintain/possibly improve my strength and loose the fat (which is my primary goal at the moment) without aggravating any of those injuries?Also what I can do to strengthen those areas to hopefully reduce the chance of tweaking in the future?And finally, do you think the P90X routine is a good way to go to reduce fat and build muscle, especially considering my condition?

  Take care,

  Lee

• Whatup Dr Fass?!
  I’ve got a question that I’m still getting my head around as a reasonably green outdoor personal trainer with a bodybuilding background who was not at all prepared for the amount of clients I would sign with injuries and zero athletic history.

  “As an outdoor trainer you’re applying the principals of bodybuilding and aerobics i.e. the foundation of modern popular exercise, to an environment with an unstable base and expecting people with a catalogue of pre-existing ailments who have commonly never exercised in their lives to manipulate an unstable load (as in their own body weight, sandbags, ropes, kettlebells etc). How do you do this effectively without causing injury?”
  Thanks Doc,
  Geoff
  Sydney, Australia

• Hey guys! Love the podcasts and I tell everyone about them. I even taught my personal trainer a few tips that I learned from you.Here’s my question: My thyroid is normal, I’m not anemic or depressed but I’m tired all the frickin’ time. I wake up at 6am (in bed usually around 10-10:30pm), work out at the gym around 10am for an hour, and by noon all I want to do is nap for 2-3 hours. Which, being a nanny as a job, allows me to do that. Because I’m so tired, I’m also irritable and can cry easily. However, being a full-time nanny has caused me much stress in the past 9 months.Also, this summer my husband and I are leaving to spend a year backpacking across Europe and Asia and I don’t want to be dog tired the whole time.Me Facts: I eat pretty healthfully-mostly lean meats/eggs/ fruits/ veggies/nuts. I’m lactose and gluten intolerant but I’ll eat rice and GF cereal now and again. However, I do know that as healthy as I eat, I don’t eat enough, roughly 1200-1400 cal. a day, and I’ve been doing that for years. Could that be a cause? Could I be overtraining my system? My workouts consist of 20min high intensity on the elliptical, a day of heavy lower body lifting, a day of heavy upper body, yoga once a week and now I’ve started walking an hour a day at 4.0mph. I work out btw 5-6 days a week.
  I’m 27, 5′6, roughly 155lbs and 24% body fat.

  Any help you can shed on my issue would be great. thanks guys!
  Liz
  PS-Kevin, you’re not a bitch

• What up Kev, John and Leigh,
  First of all I’ve been following you guys for a few months and bothering both Kevin and Leigh almost daily with questions, interesting articles or just plain silly stuff on facebook. I’m getting back into personal training after years of doing research for my PhD. My question to you all is this: How important do you think it is for a Personal Trainer to “look” the part? Do you think it depends on the clientèle? I feel that some people may want their trainers to be the rock-hard, 6-pack ab variety, while others may want someone less intimidating. I’ve seen trainers in all shapes and sizes and quite frankly its difficult for me to listen to one who is carrying extra tires around with them, and NOT for exercise! Of course we should do the kind of training that gives us the bodies we want, but do you think we should take that into consideration when choosing clients or a specific location to work? Also, how much of your personal routine do you think is wise to share with your clients or the public, especially when they ask “when will I look like you”? One last for one for Leigh, any advice on getting the guys to respect you being a small blonde female?
  Keep having fun. You’ve inspired and guided me so much.
  Live and love life
  Krista

Get this Week’s Episode:

MP3 Download/iTunes/RSS/Odeo

Hosts:

Kevin Larrabee (Twitter), Steve Cotter, 

Dr. Jonathan Fass, and Leigh Peele

NEWS

• Interview with Steve Cotter coming up
• John Berardi
• Todd Durkin
• Blog Contest
• Green’s Plus Bar
• Cool stuff in the works

Mailbag

• (For Kevin) Hey everyone, I’m sorta new to the fitcast, still havent caught up on all the past episodes so this question may have been answered. I know it was asked before but not really answered maybe a year ago. A listener wrote in asking whether it was better to lift post or pre run, he was 135 lbs and 5′5″ or something close to that. You all told him to quit running and pick up some weights as he was underweight. Thats all fine and good, but even though I have a similar body size, my goals are slightly different so I thought I would ask again. I am female, 5′5″ 135 lbs and a regular runner. I do a long run on Saturdays, cross training twice a week, and do high intensity interval runs or speedwork runs twice a week. The only time I have to lift is on those weekday running days. Is it better to do so before or after my runs? During racing season I want to increase my speed/distance/efficiency, while during the winter my goal is to lose fat and increase muscle. Is there a benefit in lifting pre or post run or am I completely overthinking this? This seems to be one of those topics where the answer changes every other day, so any suggestions or advice would be greatly appreciated. Again, love the fitcast, thanks for all the great info!
• Hi Guys and Leah.  Just wondering if there are any foods you could recommend for keeping energy levels up throughout the day.  I work in a very dimly lit office space with little air movement and zero daylight.  I find myself growing extremely lethargic in the afternoons and it’s making it very difficult for me to get any work done.  Any suggestions as to what kind of foods I should be eating or as a last resort what kind of supplements I should be taking to keep energy levels spiked throughout the day?  Thanks in advance, I could add the obligatory “Keep up the great work, I really enjoy the show” but that goes without saying.  (Thanks always for the entertainment and the countless epic fails) -Robert
• Hey Guys,First of all thanks for being awesome! You guys have helped me lose 16 pounds already . My questions is about plant proteins vs meat proteins. I have been slowly changing my diet towards a vegetarian style rather than conventional meat eating style. I was curious though if plant proteins are a valid source compared to meat. I have heard that plant proteins do not contain all the Essential Amino Acids that meat proteins do. I was curious about your thoughts on this and If a vegetarian diet is a feasible diet for muscle building.
  Thanks again!
  Sincerely,
  Sean
• @Urraca Hemp protein: what’s the real deal?
• One thing that I have to ask deals with diets. Everyone generally know what they SHOULD be eating but no one actually DOES what they’re suposed to…What strategies would you suggest to get clients to be compliant to their meal plans? I murder my personal training clients in the gym only to have them go home and eat the garbage that has them at 30+% body fat.What do you tell your clients to get them to “buy in” to the new lifestyle of eating clean? Thanks. -Kris

Steve Cotter Interview

• How did you get into kettlebell training originally?
• What runs through your head when you see kettlebells being used on The Biggest Loser?
• TGU Progression
• Please describe the differences and similarities between the different kettlebell certifications. -Ruben
• The question I have for Steve Cotter is, what is the difference in muscular development using Kettlebell programs compared to lifting weights. -Roger
• How do you balance your professional life and personal life? I am a successful trainer in Michigan running 6 bootcamps a week and training 55 – 60 additional hours.

  Thanks, love the show!

  Jimi

• what is really the difference between kettlebells and dumbbells, and would you be able to get the same benefits from using DBs instead of KBs for exercises, and why? Is the difference significant? -Clement
• If you could only do three exercises with a client, what would they be? -Ben
• I’m a 26yr old female who has about 5 kilos (11 pounds) to lose, but also want to tone up my arms and mid-section. I am highly active (cardio and weights at the gym 2x week, Dragonboat training 3x week, 30min jog 4 x week) and have also recently purchased some kettlebells – a 4kg (8.8 pound) and 8kg (17.6 pound). I know that tightening up my diet will help me shed the last 10 pounds, as I have already lost 66 pounds over the last few years (and most importantly kept it off).
  My question is – how can I best incorporate Kettlebell training into my routine to help me with toning up my arms and mid-section, and maybe with shifting a bit of the weight? I know that kettlebells also incorporate legs a lot and this is a bonus, but my legs are already quite muscular and I this isn’t really my focus. Can you recommend any good dvds that I can use to train with? I don’t feel that I get as much from reading books and looking at pictures as I do when I am watching someone ‘live’. I also just want to mention that I don’t think kettlebell training has really taken off in Australia like it has in the US, as a) they are not readily available to buy in most sports stores, and b) most of my friends have never even heard of them. Any information you could give me would be appreciated, it’s not often a gal like me would get the opportunity to ask a question of someone as highly regarded as you! -Emma
• My question is for Steve.  A year and a half ago I had arthroscopic surgery to relieve arthritis in my right AC joint.  I am showing the same symptoms in my left AC joint and 2 months of rehab is not working.  I just received a cortisone shot from my orthopedist and we both agreed that I could work out on my own.  I own (1) 25lb, (2) 35lb, and (1) 53lb kettlebell, but I am not opposed to buying lighter ones for rehab purposes.  How can I use kettlebells to safely strengthen my shoulders and also maintain my physique? (Since starting treatment on my AC joint my weight has started to increase). My current routine includes Pullups, dumbell Rows, resistance band exercises for my shoulders, and interval sprinting.  Bench pressing and dips seem to aggravate both shoulders.  The only KB movement I still use is the 2 arm swing, but I am sure there others that would not aggravate my condition.  My therapist has cautioned me not to do overhead pressing and did not like my description of the Turkish Get-up, as he said it would put too much pressure on top of the joint.

  Thanks and keep up the good work!

  Scott

• If one has a piriformis problem (causes sciatic pain), is doing kettlebells going to help or hurt? I really want to learn and I am trying to get to an RKC training to learn proper form but there are none in my area and I will have to travel some distance to attend one, but wanted to make sure I wouldn’t be wasting my time since I have this issue with my piriformis. Thanks  so much!! And youve probably heard this a million times, but that video of you doing the pistol squats on and off the table with the KB’s is one of the most amazing videos I’ve ever seen!! -Missy
• How to stop the back of my wrist getting sore, feels like the KB keeps banging into it -Nadine
• Is using the Lebert Equalizer bars or the TRX good ways to build strength for Pistol Squats? (self-spotting using the EQ bars and holding on to the TRX handles while performing the movement) If not, what do you recommend to build our strength up for it? -Billy