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]]> http://thefitcast.com/episode-225-talking-shop-with-neghar-fonooni/feed 0 http://thefitcast.com/episode-223-rachel-cosgrove-and-more http://thefitcast.com/episode-223-rachel-cosgrove-and-more#comments Tue, 30 Aug 2011 01:41:52 +0000 Kevin Larrabee http://thefitcast.com/?p=3129 Rachel Cosgrove talks shop with Kevin and then Jon Fass stops by to talk about some fitness topics.

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Links Mentioned:

Rachel Cosgrove Fan Page

Reps to Revenue 

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FitCast News

• Episode 200

o   Dan John CONFIRMED!

• BodyByBoyle Online Updates!
• What Up Leigh
• I am getting a Dog

Mailbag

• The Twinkie diet, discuss. (from like 14 people)
• I don’t want to make this a personal question. I would love to hear you guys discuss female fitness and appearance. If women are into fitness, they do not look like the average woman. If they are into running they are often quite thin, and if they like weights, they are often more muscular. Heavy women complain about the unsolicited comments they get about their appearance, but as a fit woman, I get a lot of comments, good and bad. Cover girl types don’t look very fit, is being more defined a less attractive look? As many people start getting fit to improve their appearance, I think this is an important topic and would love to hear your thoughts. –Laurel
• Discuss the relation of DOMS or lack thereof and hypertrophy.
  In my part of the interwebz this question is almost as big as
  “how should i supplement creatin?”. Personally i dont think that “you need
  to get DOMS after a training or else its useless”. But is it ok
  not to have DOMS for weeks or even month of training (while increasing
  training weights whenever possible)? Please elaborate!
  Greetings from Switzerland,
  (maybe someone can read this with a swiss accent )
  - David
• Kev, Dr. J-Fass, and Leigh,
  WHAT THE HELL IS UP?!!!! (my version of “WHATTUP”)

  I have a quick question regarding OLIVE OIL vs FISH OIL.

  Over the past few years (with tons of help from the topics on your show), I have become the “go-to” guy at my work regarding fitness and nutrition. An older gentleman came to me and said how his doctor told him to take 2 tablespoons of OLIVE OIL daily, how it would help with his cholesterol and blood profile and also would be a great anti-inflammatory.

  I knew this…and started comparing it to FISH OIL (epa/dha) that I pay 49 dollars per bottle for!
  I really couldn’t come up with any benefits that FISH OIL brings that OLIVE OIL doesn’t!

  And since the cost is nearly 4x MORE for the FISH OIL, I’m curious whether I can do a straight swap: FISH OIL out, OLIVE OIL in.

  What do y’all say?

  Keep it real homies! –Johnny

• Hey guys, I just wanted to get your opinion on lifting straps.  Do you use them?  Right now, I only use them for failure sets or heavy sets on exercises like deadlifts or bent-over rows.  Would you recommend them or just have somebody use the weight their grip can handle?  Thanks for any info.  Will, NJ

• Hi Kevin,I am thinking about joining a gym and taking the morning (5:45 a.m.) class schedule of cycling/spin on MWF and Body Pump T/Th. I have been running every other day for 30 to 60 minutes and don’t want to give that up totally. Which days would it be best to run in the evenings – the cycling days or the Body Pump days? (By the way, I know you don’t recommend the BP-type of lifting, but I need to start somewhere and don’t have the motivation to lead myself.)

  Thanks for any input you can provide!

• Hi all,
  Firstly I would like to thank Mr. Fass for his advice on my pelvic alignment issue whilst sitting which you answered on your show recently. It has improved enormously thank you.

  On another note again probably due to avoidance from putting any weight on my right side from a lower back injury my right leg feels weaker than the left when crouching down or stepping forward. This has gone on for over 2 years now even after now being able to fully perform the following lower body exercises in a full body workout 3 times a week.

  Rear elevated foot single leg squats with dumbells and Single leg deadlift with a kettle bell.

  Your valuable advice again would be most appreciated.

  Cheers,
  Nigel from Manchetser

• Hey Fitcast crew,I have a question about force feeding to put on weight.

  This is my situation – I am 6′, 207 lbs and around 10-12% body fat. I have been weight training for 4 1/2 years. When I started training I weighed 135 lbs at the same height I am now.

  My problem is this – I have been having a difficult time eating healthy while putting on weight. In order for me to gain weight I have to flat out work for it. I could easily eat 3k calories a day and feel full, but I need to eat 4500-5000 to put on weight. I have found I cannot eat vegetables doing this. It is hard enough to force feed calorie-dense junk food, which is generally easier to eat even if I am not hungry.

  I am constantly bloated as it is, I don’t know how I would be able to eat a regular diet of fibrous watery vegetables on top of what I am doing currently. I realize this is a health issue, but I am stuck here. I am literally force feeding the latter 1/2 of most meals. Of course, I have been experiencing great muscle and strength gains doing this.

  My diet looks like this -

  Breakfast – Oats, walnuts, whole milk, fruit
  Lunch – Loaded sandwich with plenty of chicken breast, a bit of junk food
  PWO – whey/milk/banana
  Dinner – protein/fiber pasta, ground beef, olive oil, cheese, tomato sauce
  Dinner #2 – junk food ( I can’t stomach whole food at this time)
  Dinner #3 – Fiber one cereal, whole milk, 2% yogurt, eggs, canola mayo, almonds, cheese, milk

  Do I stuff myself even more to the point of vomit-onset symptoms (which happens occasionally anyway) or is there some sort of method that would make eating vegetables easier with my high volume diet.

  I am going to break from gaining weight soon and get back to a better diet, but this problem is bound to become an issue in the future.

  Thanks for your help. I am a regular listener, great stuff all around guys/gals.

  - Colin from Worcester

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Kevin and Jon discuss how low back pain relates to knee issues, coming back from major wrist injuries, how Kevin has changed since working at Mike Boyle’s, and 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

[Editor's Note: Kim continues to DOMINATE! She is making some fantastic body composition changes and has not questioned any of the guidelines or fudge the calories she has been counting (no pun intended). She just had her wedding shower this past weekend and she treated herself to some French toast that was, "made especially," for her. I am 100% cool with that. You know why? She has been busting her ass and she deserves it. AND, she was right back on track after that meal! Now on to Kim's Blog]

_____________________________________________________________________

I’m going to call this entry “The Rededication.”  Since the last time I wrote I kind have got off track on my eating.  I had a slice of pizza, and I indulged in many other things that I really shouldn’t have.  I also kind of stopped tracking my food for a few of those days.  Thanks to the workouts that I kept up with, I didn’t gain any weight during this time.  But I definitely didn’t loose any either.  I am holding firm at a daily weight of 145. I really want to see what else I can do.  I have come so far, and I’m still getting a lot of compliments, but I know that I can do better.

So as of just a couple of days ago I rededicated myself.  I am reining the eating back in, sticking to the approved amounts and items.  I need to get back to the routine.  So for the past couple of days I have been good.  I am really wanting to get this back in control so that I can loose some more.  I saw Kevin tonight and he had me doing some reverse lunges with a bunch of weight.  I will hurt tomorrow.  Also, earlier this week we were doing kettle bell swats with extending the weight out in front of me at the bottom of each.  I don’t know what the technical name for it is – but I will tell you this – there is nothing that has made my core this sore in a long time.

I want to thank Kevin for cheering me on to get back on track and for pushing me this week.  I needed that encouragement to get back on the horse.  Also, thank you for the ass-kicking workouts this week.  I cannot wait to meet back up next week for some more sessions!

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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

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