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7 Most Common Training Injuries, What Causes Them and How to Avoid Them
One of the great inequities of the active lifestyle -- particularly with regard to weight training -- is that it takes so long to gain even small amounts of muscle, and so little time to lose it again. This is especially true when the down-time is the result of injury.How quickly can you lose muscle and strength? In a recent study, researchers found that just one week of bed rest for otherwise healthy, well-trained young males resulted in an average loss of 3.1 lbs of muscle mass (1 Dirks). Another study showed that active young men lost 28% of strength and 17 ounces of leg muscle mass after two weeks of immobilization with a cast (2 Vigils).Of course, you don't have to be completely immobilized to experience swift reductions in muscle mass and strength. Simple common training injuries can force you to modify your regimen, removing certain exercises and making your workouts less productive. (These modifications can also sometimes lead to further injuries, as you try to compensate for the initial injury.)The frustrating thing is, most common workout injuries are easily avoidable if you're properly prepared, maintain proper form, know the warning signs of a worsening condition, and adhere to sensible training volume. Here are the causes of common but painful weight-training-related injuries and simple techniques for avoiding them. 1. Rotator Cuff / Shoulder Inpingement Syndrome This type of injury, most often associated with movements in which leverage is lost and weight isn't properly supported, involves a rupture of the superior labrum anterior and posterior in the shoulder girdle. In the gym, it is most commonly linked to exercises like overhead barbell presses, lateral raises and reverse flyes. Although the most severe form of this injury is a tear, a less severe condition called Shoulder Impingement Syndrome (in which an inflammation occurs around the tendons at the rotator cuff) can also be quite painful. Warning SignsAny sort of subtle popping or clicking you can feel in connective tissue during movements, especially lateral or overhead movements. Recurring pain, especially when lifting items over your head. Advanced signs might include grating or cracking sounds or feelings when moving your arm, trouble sleeping on the affected side and finally noticeable muscle weakness.PreventionBy and large, the majority of these injuries are caused by bad form and using too much weight. If you find that you're resorting to momentum (swinging your back or shoulders) to complete reps in overhead movements such as lateral raises or flyes, you're putting yourself at risk. Use a weight you can control over the complete range of motion with proper technique. Resist the impulse to over-extend the arc of your movements to the point where the weight is not correctly supported. 2. Plantar Fasciitis Plantar Fasciitis is most often associated with runners, but it can be caused by any sort of high-impact stress to the plantar fascia, a strong fibrous ligament that runs from your heel to the ball of your foot and your toes. This includes weightlifting that puts heavy stress on your feet, such as squats, deadlifts and standing barbell curls and overhead presses. It can also be caused by simply standing on your feet for excessively long periods of time during a typical day. Medical professionals estimate that one in every ten people will develop plantar fasciitis at some point in their life.Warning SignsPlantar fasciitis is characterized by a sharp, tight painful sensation at the base of the heel like stepping on a nail. The pain can vary from moderate to excruciating. Early signs of plantar fasciitis might include persistent pain in the arch of your foot, stiffness, or a tight Achilles tendon. Eventually you'll experience swelling around your heel and then chronic heel pain.PreventionOver-training and overuse can lead to plantar fasciitis. Also the wrong choice of footwear. We spend a lot of time in gyms and we've seen some of the most inappropriate footwear imaginable. Flat-soled boat shoes. Crocs. Sandals. People running barefoot on treadmills. It's excruciating just to watch. Any sort of weightlifting done while standing on your feet requires a steady, sturdy base with proper heel and arch support. Get yourself a proper pair of cross trainers.Footwear is even more important to runners. We strongly suggest that you go in person to a store that specializes in athletic footwear. These establishments have trained professionals, often with access to diagnostic equipment that can assess your stride and your weight distribution, and will match you with the ideal shoe.Also, it is important to know that running is not for anyone. If running long distances on hard surfaces is causing you heel pain, try rolling your foot on a golf ball, icing the injured area, and stretching and strengthening your calf muscles. If that doesn't work, then there are plenty of aerobic exercise alternatives that involve less impacts such as swimming or elliptical training. 3. Pinched Nerve A pinched nerve is caused when too much pressure is applied to a nerve by surrounding structures, such as bones, cartilage, muscles or tendons. It's a common condition in the neck and back, and can cause pain, numbness or a tingly sensation to radiate outward along the area served by the nerve.Warning SignsIf you have a frequent feeling that a limb, hand or foot has "fallen asleep," or if you're experiencing paresthesia (that tingling or "pins and needles" sensation), you could be in the early stages of suffering a pinched nerve. Eventually those symptoms will give way to a sharp or burning pain and muscle weakness in the affected area. These are all signs that you are experiencing swelling of connective tissue or muscle, or an out-of-position bone such as a spinal disc. Indeed, a pinched nerve can be a precursor to a much more serious condition, like a herniated disc.PreventionA pinched nerve serves as the perfect opportunity to present an argument against the popular notion of "working through the pain." Swelling or a shifted spinal disc is not going to get better if you ignore it. Rest is the prescription. If the swelling doesn't go down (i.e. the pinched nerve pain persists after several days) a visit to your doctor for analysis and probably an x-ray is well indicated.To prevent the onset of this condition, pay proper attention to form when you're working out. If you're placing the brunt of the resistance on your bones or spine (as opposed to your muscles), you're doing it wrong. Try to avoid curling or swaying your back during movements by tightening your abdomen and not lifting weights that are too heavy for you. Vary your workouts and remember that a few days' rest or a change of pace are both ideal components of a productive training program. 4. Patellar Tendonitis Your patella is your kneecap and patellar tendinitis is an injury that affects the tendon that anchors your kneecap to your shinbone. This condition is most often associated with running and jumping, but can arise from weight training as well. This is especially true of exercises that put excessive strain on the knees, such as hack squats, deadlifts, lunges, and barbell squats. These activities can cause tiny tears in the tendon that accumulate faster than your body can repair them.Warning SignsPain in the knee, plain and simple. At first, you'll experience discomfort when beginning your workout and after an especially intense training period. Eventually the pain worsens until common daily tasks like climbing stairs or even getting out of a chair become difficult.PreventionThere are no exercises for which proper form is more essential than the deadlift and squat. Your chances of injury are much higher here than anywhere else on the gym floor. In terms of your knees, keep them in correct alignment with your hips and ankles. Any lateral movement of the knees during a squat is to be avoided. Also, don't overdo depth in your squats. Friends like to give each other grief about shallow squats, but for the most part, your hips should drop just slightly below your knees and no further. Also, as always, use a weight you can control in both the positive and negative halves of the lift. Another factor that can lead to patellar tendonitis is muscular imbalance. If some muscles in your legs are much stronger than others, the stronger muscles may pull harder on your patellar tendon. A proper "leg day" should include targeted movements to strengthen your quads, hamstrings, calves and abductors. 5. Back Strains Unlike many of the injuries on this list, a painful back strain is not usually the result of repetitive, long-term stresses. It is often the result of a single unmindful moment. It can arise from a single poor rep at the end of a series of standing barbell curls in which you let your back sway out of position. It can be caused by a bent-over row in which your back is not angled or supported correctly. Or you can unthinkingly reach past someone to pick up or replace a dumbbell or kettlebell in the rack and feel that sudden sharp twinge in your back. The result is the same -- a painful strain that will literally effect just about any exercise or activity you can think of.Warning SignsPretty much none. You were okay a second ago, and now your high-stepping off the gym floor, kneading your throbbing lower back and looking at some significant down time.PreventionAs we've said, be mindful and in the moment. Pay attention to what you're doing. As people have been telling you all your life, when lifting, bend your knees to lift and keep your spine straight. Also, consider a secure, sturdy weightlifting belt. We see less and less of these in gyms these days and we have no idea why. Finally, stay away from machines that theoretically target the back and obliques but provide little or no benefit, like back extension or seated ab rotation machines. Subjecting the spine to vigorous twisting and lunging while keeping the hips in a static sitting position is a recipe for disaster. 6. IT Band Syndrome The IT band (or iliotibial band) is a long band of connective tissue that runs from hip to knee on the outside of your leg. When it's tight or inflamed, it can cause a chronic ache along the outside of your knee. IT Band Syndrome is commonly associated with runners, but it can affect weight trainers as well, as the actual inflammation results from the IT band rubbing over the thighbone, which occurs when you bend and straighten your knee. Warning SignsBefore any pain is even present, you may notice a clicking sensation where the IT band rubs against the knee, indicating tightness. Eventually, you'll sense a warmth or redness around the knee which will worsen into chronic pain when running or exercising.PreventionThough it might seem that your knee is the cause of ITBS, this condition actually originates from weak gluteal muscles, which destabilize the long tendon in your thigh. Glutes are very often the weakest link in a fitness enthusiast's physique, so there's plenty you can do to strengthen this area and prevent ITBS. Weighted squats, lunges, and barbell hip thrusts all target the glutes to some extent. Simple side leg raises and side shuffles (steps to the right and left) with or without resistance bands also work, or you can employ a stability or exercise ball to do side hip bridges and hip thrusts. Also, again, proper preparation is key. Warm up and stretch prior to exercise and get yourself a high-quality pair of shoes specific to the activity at hand. 7. Elbow Tendonitis Elbow tendonitis (or "tennis elbow") is a pernicious chronic condition for weight trainers because it involves gripping. Gym warriors do a lot of gripping. Characterized by inflammation in the elbow tendons that connect to your forearm joint, elbow tendonitis arises from the repeated contraction of the forearm muscles used to straighten and raise your hand and wrist. Gradually, as in other forms of tendonitis, little tears begin to appear in the tendon and its strength and flexibility are impaired.Warning SignsThe warning signs of elbow tendonitis are pretty straightforward. Pain when gripping or lifting an object or when rotating the wrist. Weakness or tingling in your arm or hand. Elbow stiffness and reduced range of motion. Eventually you'll experience pain or a dull, aching sensation that radiates from the elbow down into the forearm.PreventionMany people with this condition resort to applying ice or a cold pack to the affected area, which is an effective short-term treatment for swelling. Tennis players are often advised to switch to a racquet with a larger diameter grip. Weightlifters can emulate this by sliding circular foam pads around barbell and dumbbell grips, or wearing lifting gloves. Lifting gloves that provide sturdy wrist support are an even better idea.To prevent the onset of elbow tendinitis, make an effort to build overall wrist strength by doing finger stretches and wrist flexor stretches or by doing exercises that don't involve gripping at all, like push-ups or resistance band movements. Conclusion The old axiom is true: An ounce of prevention equals a pound of cure. Proper equipment, pre-exercise stretching, correct form, and the self-awareness necessary to avoid exacerbating an already-present injury will keep you on the path to overall wellness and pave the way to peak workout productivity.Scientific References1 Dirks ML, Wall BT, van de Valk B, Holloway TM, Holloway GP, Chabowski A, Goossens GH, van Loon LJ. One Week of Bed Rest Leads to Substantial Muscle Atrophy and Induces Whole-Body Insulin Resistance in the Absence of Skeletal Muscle Lipid Accumulation. Diabetes. 2016 Oct;65(10):2862-75. doi: 10.2337/db15-1661. Epub 2016 Jun 29.2 Vigels A, Gram M, Wiuff C, Andersen JL, Helge JW, Dela F. Six weeks' aerobic retraining after two weeks' immobilization restores leg lean mass and aerobic capacity but does not fully rehabilitate leg strength in young and older men. J Rehabil Med. 2015 Jun;47(6):552-60. The articles featured herein are for informational purposes only and should not be construed as medical advice. Specific medical advice should only be obtained from a licensed health care professional. No liability is assumed by ProSource for any information herein.
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Building Muscle On A Vegan Diet
Unless you live under a rock — a rock with no wifi access — you’ve probably noticed that there’s been an explosion of interest in vegetarian and vegan lifestyles. Once the province of new-age hippies and animal rights activists, plant-based diets have gone mainstream in a big way. Indeed, according to a 2019 article in The Economist, 25% of 25- to 34-year-old Americans say they are vegans or vegetarians, and the trend is accelerating.Before we go on, let's establish the difference. A vegetarian is someone who doesn't consume any food products made from meat, poultry, fish, or seafood. In addition to these staples, a vegan will also not consume eggs or dairy products. Some extremely strict vegans will also extend this prohibition to some insect by-products such as honey.So, why go veggie? Well, there's the sustainability issue, of course. It takes a big old mountain of vegetable matter to feed one cow that in turn can be sliced into a few steaks. Environmental and ethical concerns aside, however, many people have discovered that they simply feel better after eliminating meat from their diet, whether it's due to digestion issues or allergies. Reducing meat intake may also help reduce cholesterol levels, lower A1C blood sugar levels, and lower the risk of getting certain kinds of cancer.One last bastion left unconquered by the vegan hordes has always been the realm of serious muscle-building athletes. Common consensus has always maintained that vegetable proteins are incomplete proteins that are not as efficiently utilized by the body to repair and build muscle tissue. The Protein Biological Value Scale, which ranks food sources according to percentage of protein that can be digested and used for muscle building purposes, includes all meats at the top and plants toward the bottom, generally speaking.All of which brings us back to our primary question: Can You Build Muscle on a Plant-Based Diet? For our purposes here, we're going to be considering the vegan lifestyle, so no eggs or dairy either. The answer is a classic good news / bad news proposition.1) Yes, you can build significant muscle mass on a vegan diet.2) It won't be easy.Skeptical? You don't have to take our word for it. Tennis superstar Venus Williams, pro basketball standout Chris Paul, and multiple Wimbledon champ and world number one tennis player Novak Djokovic have all embraced plant-based lifestyles while reaching the apex of their sports. Powerlifter and Germany's strongest man Patrik Bouboumian credits his vegan diet with helping him build colossal muscle and strength.So it is possible. But vegan athletes have to be even more diligent about the food they consume than their meat-eating contemporaries. And even then, challenges remain. Let's take a look at some of them. 1Maintaining a Caloric Surplus We talk all the time about how many muscle-building athletes undermine their gains by simply not consuming enough calories every day. All the exercise in the world won't make a difference if there isn't enough growth fuel in the tank. And these athletes have access to calorie-dense chicken breasts, lean beef and whey protein formulas. Now imagine how difficult it is to gain muscle solely on leafy greens. There's a reason cows and deer spend every waking moment munching foliage.We advise ALL aspiring muscle builders to use a calorie calculator. A good calculator -- they're free all over the internet -- will tell you how many calories you need to maintain and grow muscle. And then you have to manually weigh what you eat and plan your meals ahead to make your macros. This is even more important for vegan athletes. It takes a lot of kale to hit your daily protein intake number.In terms of sheer calories, one solution for vegan athletes is to rely on nutrient-dense plant-based foods like nuts, seeds, oils, and complex carbohydrates. (Early warning here that if you're also gluten sensitive, you're in a double-bind because some of the following suggestions are gluten-rich grains.) Excellent sources of protein for vegans include ancient grains such as spelt, barley and sorghum, as well as quinoa, oats, soy, tempeh, and all sorts of nuts and nut butters. If you're culinarily adventurous, you might consider mycoproteins, a non-animal-based protein derived from fungus, and seitan, a kind of "wheat meat" that is one of the richest plant protein sources available and is a good source of selenium, iron, calcium, and phosphorus.Complex carbohydrates will help you elevate your caloric intake and are an excellent energy source for your workouts. Again, whole grains, wild rice, quinoa, sweet potatoes and oats are your friends here. Bulk up!The key is to eat and eat often. If you're grazing like a deer, you need to approach it like a deer. As an eight-meal-a-day job. 2Combining Plant-Based Meal Options to Create Complete Amino Profiles Different plants have different amino profiles, but one thing they all have in common is that they're incomplete. Veggies tend to be deficient in leucine, which is essential to facilitating protein synthesis in muscle tissue. You can meet this challenge by turning to vegan protein powders sourced from green peas, wild rice, hemp and chia seeds, all of which have relatively higher leucine values.Soy protein powder actually has a protein biological value slightly higher than fish and lean beef. This makes it an ideal option for mixing into shakes, stir-frys, stews and other meal options. Other plant-based options that contain comparable amounts of protein per serving as animal-based foods are pumpkin seeds, black beans, lentils, and almonds. Also consider combining nuts and seeds with legumes, as well as grains and legumes (rice and beans, for instance) to create more complete amino profiles. You don't have to do this in the same meal, but as part of your everyday regimen.You may want to increase your overall protein intake as well. Plant-based proteins aren't as swiftly absorbed as meat proteins. If you absorb 85% to 95% of the protein in chicken breast and beef, you might only absorb 50% to 75% of the protein in common vegan protein sources. So if a typical carnivore is consuming 1.5 grams of protein per kilogram of body weight per day, you might want to shoot for something closer to two grams. Again, it's a lot of eating. 3Accessing Proper Amounts of Trace Nutrients A vegan diet is rich in the nutrition you need to achieve peak physique and performance, but some very specific trace nutrients can be harder to obtain. The one most commonly cited is Vitamin B-12, which is found almost exclusively in animal-sourced foods such as fish, meat, dairy products, and eggs. Vitamin B-12 deficiency can increase risks for a number of serious health conditions, so it makes sense to supplement for this key nutrient. Fortunately, there are vegan-friendly B-12 products formulated from fairly exotic sources such as lichen algae and nori seaweed.Omega-3 fatty acids are super-nutrients that support heart health, antioxidant activity and recovery from intense exercise. We primarily associate Omega-3s with fish oils, but flaxseed is another vital source of Omega-3s, as are walnuts, chia seeds and Brussels sprouts. For greater absorbability and utilization, consider supplementing with an Omega-3 formulation derived from algae.You would think the "sunshine vitamin" and plant-based foods would go hand-in-hand, but actually the Vitamin D found in plants is the much less bioactively useful Vitamin D2. Vitamin D3 or cholecalciferol is better absorbed and effectively raises blood vitamin D levels for a longer period than vitamin D2. Fortunately, nature has you covered here, as Vitamin D3 is a hormone that your body produces naturally in response to sunlight. During winter months, you can supplement with Vitamin D3 derived from lichen algae.Other trace nutrients that can be lacking in vegan diets include iodine (which can be derived from kelp and furnished in supplement form), taurine (available in synthetic form), and calcium, which is usually associated with dairy products, but is also richly supplied in leafy greens like kale and spinach as well as tofu, almonds and chia seeds. 4Avoiding Blood Acidosis Here's an aspect of muscle-building where vegans actually have an advantage over their meat-eating friends. Dietary regimens that include animal-based products tend to make the blood acidic, especially over time. Increases in blood acidity can decrease muscle mass and inhibit growth. This is one reason older people lose muscle mass as they age.Foods that are highly alkaline include fruits and vegetables. Consuming them in sizable amounts can help in aiding and preserving muscle mass regeneration, as long as you're getting enough calories, proteins, exercise and rest. Which brings us to an obvious conclusion. It should go without saying that to gain muscle the vegan way, you need to keep all the other aspects of your fitness regimen on point. Train hard and rest just as hard. Avoid processed foods. There are plenty of vegan food options in the frozen food and snack aisles that are just junk. Manage stress and set realistic goals. The pathway to peak physique via vegan living can be a little more winding and challenging than the carnivore highway, but it is just as rewarding.The articles featured herein are for informational purposes only and should not be construed as medical advice. Specific medical advice should only be obtained from a licensed health care professional. No liability is assumed by ProSource for any information herein.
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DO's and DON'Ts of Gym Etiquette
The gym occupies an unusual space in our lives. It's that rare space where people (usually strangers) gather in close quarters to achieve very specific goals. A workplace where no one has their own office or desk. Everyone's working very hard, while also trying to stay out of each others' way. And everyone seems to know exactly what they're doing but you.It can be a bewildering experience. If you're new to the gym life entirely, and all these machines and fitness areas are new terrain for you, we strongly suggest that you invest in the services of a personal trainer. Your new gym will happily provide one along with a variety of hourly plans from short-term to long. Your new guide will show you how everything works and better yet, help you establish a workout routine best suited to your goals and abilities.If you're just switching gyms, you've probably already received a guided tour when you signed up. So you know where everything is, generally speaking, and how most things work. Most gyms have posted rules for certain activities and they can vary from gym to gym. Make a point of reading and following the rules specific to your gym. So here you are, gym bag in hand, at the front desk. Let's take a look at some do's and don'ts of gym etiquette that will help establish you as a good citizen in your new workplace. Handling Free Weights DO Re-Rack Your Plates and DumbbellsFew things are more frustrating than sacrificing your workout pace and momentum because you're looking around a pair of 25-lb dumbbells, only to find six of them in the back corner of the fitness class room. Those signs that say "Please Put Your Weights Back" are there for a reason.DON'TDrop Your Weights on the FloorYeah, we get it. You're pushing yourself beyond the absolute furthest extremes of human exertion, so of course you have to drop 120 pounds of barbell onto the floor like you just lifted a Buick off someone's baby. ONE MORE REP, right? Here's another philosophy: Control the weight throughout the entire movement -- concentric and eccentric -- for maximum productivity and growth benefit. While we're on the subject: grunting is fine; howling in the throes of agony is not. Occupying Workout Stations DOLeave Your Phone AloneThis is controversial, we know. Especially if you're young. But really, you can take 45 minutes off from your phone. It'll be okay. If you're using it to play music, leave it in your pocket. If you're not, leave in in your locker. It's especially irksome to see someone sitting on a piece of weight-training equipment you'd like to use and having to give them side-eye as they engage in a text frenzy on their phone (or even more baffling, scroll through TikTok). If you must engage with your phone instead of your workout, do it somewhere out of the way.DON'TOccupy Two Pieces of Equipment at the Same TimeDon't be the guy on the overhead press machine who yells "I'm using that!" when someone tries to take a seat at the unoccupied pulldown machine. There's a place in the world for supersets and that place is an uncrowded gym. If you're in the gym at a high-volume time, you can usually improvise supersets with free weights (overhead free weight presses and bent-over rows, for instance). At the very least, you can let someone work in. On the Gym Floor DOWipe Down Equipment When You're DoneUntil recently, it used to be sufficient to carry your own gym towel and wipe down equipment you'd finished with. Now most gyms deploy spray bottles of disinfectant and paper towels. Make liberal use of them.DON'TBroadcast Distracting NoiseYour music should not be clearly audible to people around you. Likewise watching YouTube, Tiktok or Instagram clips with the volume on is a no-no. Finally, don't be the person wandering the floor or running on a treadmill and having a conversation with someone on your phone. No one wants to hear your personal business or that of the person you're talking to. In Fitness Classes DOFollow Along With the Instructor as Best You CanThere will always be a specific exercise or position that you have trouble with. Maybe your body just doesn't contort that way or you have a recent injury. If so, this is not the time to try some completely unrelated exercise or start chatting up your neighbors. A good instructor, when you're clearly having difficulty, will usually suggest a modified version of the exercise. Be grateful and do the best you can.DON'TArrive LateIt's a sign of disrespect to your classmates if you're barging into a class ten minutes late while everyone else is already furiously working the kickboxing bags or trying to achieve a state of meditation in a full lotus. Even if someone doesn't have to stop what they're doing as you creep by or move their mat to make room for you, you're still disrupting the flow of the class. Try to arrive on time, or better yet, arrive a little early so you can greet the instructor and get set up. Socializing DORemember That Everyone Is There For a PurposeEvery gym has its coterie of gadflies, people who wander around starting conversations. This should not be you. Be pleasant by all means, exchange simple greetings when required. But recognize that most people you encounter in the gym have a specific goal in mind, and it's not talking to you. They're trying to squeeze a specific number of sets and exercises into a specific time frame. People coming up to you to engage you in conversations is why god invented earbuds.DON'TOffer Exercise AdviceEven if you're right. Especially if you're right. You come off looking like a know-it-all or a busybody. And the person you're mansplaining (or womansplaining) to is going to feel singled out, especially if you're in discernibly better shape than they are. Everyone has to find their own way. Or learn from a certified trainer whom they're paying. Oh, and don't "congratulate" anyone for being in the gym. In the Sauna or Steam Room DOSit Upright and Be PeacefulA sauna or steam room is, by definition, a small, confined space. It's not a place to lay down horizontally across a length of bench with a towel over your eyes while other people stand. It's not a place to air your compelling political beliefs. It's certainly not a place to suddenly start doing burpees or pushups. And stop getting up to throw water on the heating element; it's not helping. Just enter, grab a seat, close your eyes.DON'TTreat the Space Like It's Your Laundry RoomYep, we've seen it all. And the guy who takes the prize is the one who brings his sweaty workout shorts or wet bathing suit, HANGS IT OVER A RAIL in the sauna, and leaves. Because that's what we want, to spend some quality time alone with your laundry. This shouldn't be a thing, but it is. Also the guy who holds a conversation with someone in the open door of the sauna or steam room while all the heat escapes. In the Locker Room DOClean Up After YourselfNever, ever, be the kind of person who says "That's what attendants are for." If your gym issues towels, don't leave them on the floor when you leave. Throw them in a hamper. If you spill something, supplement powder or some toiletry substance, clean it up. Leave sinks and showers clean for the next person. For god's sake, don't be the person clipping their toenails on a bench in front of the lockers. Basic common sense.DON'TTake Up All The Available SpaceA typical locker room has a lot of lockers and not many benches. It stands to reason that bench space will be at a premium, especially during peak hours. That means you don't get to spread out all your clothes and toiletries on the bench beside your gym bag and yourself. You don't get to take up the whole bench. When you're done with what you have to do, don't take up space chatting or texting. Move on and make room. We'll conclude on a positive note by reminding you that, while there are plenty of do's and don'ts to gym etiquette, you can usually get by in any gym environment by being mindful of two basic philosophies: 1) Treat People With Respect and 2) Give People Space.The articles featured herein are for informational purposes only and should not be construed as medical advice. Specific medical advice should only be obtained from a licensed health care professional. No liability is assumed by ProSource for any information herein.
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Are Low Testosterone Levels Making You Fat?
Americans are getting heavier. It's a national epidemic. We all know that. Today, about 65% of adults in the United States are overweight or obese.When asked to consider the causes for this state of affairs, medical professionals trot out all the usual suspects: Americans don't get enough exercise; they eat too much junk food; they don't make healthy choices.And while that may be true for many people, it may not be true for you. In fact, it may be a little frustrating to hear. There are plenty of men out there who are hitting the gym regularly, eating a varied and healthy diet, and they're still carrying extra belly weight and are firmly entrenched in the "overweight" column of the BMI scale.If you're one of these frustrated men, you should know that there are other mitigating factors that can contribute to retaining stubborn excess body fat. Too much stress, lack of proper rest, nutrient deficiencies, even over-training or too much steady-state cardio exercise. Another factor could be low testosterone levels.Before you say that you're too young, too vital, too good-looking to have that problem, you should know that low testosterone levels are more common than you may think, even among younger men.In a recent study presented at the 2020 American Urological Association Virtual Experience (1 Patel), researchers used data from the National Health and Nutrition Examination Surveys (NHANES) from 1999 to 2016 to analyze serum testosterone level changes over time in 4,045 young adult males (defined as age 15-39).After controlling for variables -- including year of study, age, race, BMI, comorbidity status, alcohol and smoking use, and level of physical activity -- total testosterone was found to be lower among younger male subjects in the later (2011-2016) versus earlier (1999-2000) cycles. In fact, mean total testosterone decreased from 1999-2000 (605.39 ng/dL), 2003-2004 (567.44 ng/dL), 2011-2012 (424.96 ng/dL), 2013-2014 (431.76 ng/dL), and 2015-2016 (451.22 ng/dL).It should be noted that measurements of 300 ng/dL or lower mark the threshold at which physicians may offer a diagnosis of clinically low testosterone levels and may suggest treatment (of which testosterone replacement therapy is one). Still, however, the results of this study show a substantial decrease in testosterone levels in ostensibly young men.The researchers then went further, digging deeper into the data, and noted that elevated BMI was associated with reduced total testosterone levels in test subjects, with the mean BMI increasing from 25.83 in 1999-2000, to 27.96 in 2015-2016. They concluded that even men with a normal BMI (18.5-24.9) had declining total testosterone levels during the same time frames.These are sobering conclusions. But what of this relationship between low testosterone levels and elevated BMI? Do low testosterone levels cause increased excess body fat retention? Or does excess body fat undermine testosterone levels?The truth is, it works both ways. The two factors can, in fact, form a vicious cycle in which each symptom exacerbates the other. Testosterone plays a crucial role in maintaining muscle mass, which burns body fat as fuel. Testosterone also plays a role in supporting efficient metabolism and thus, better body composition. So lower testosterone levels correlate to increased body fat.On the other hand, having excess weight, especially in the form of belly fat, can boost the activity of an enzyme that converts testosterone into estrogen, which in high levels, is linked to obesity in men.What to Do If You Think You Have Low T LevelsFirst of all, let us state emphatically that no physician anywhere is going to prescribe Testosterone Replacement Therapy (TRT) as a weight loss treatment. Nor should they. While generally safe, TRT products carry a packaging warning stating that they may increase the risk of cardiovascular disease, including strokes and heart attacks. These treatments are also, by their very nature, temporary. The effect lasts only as long as the therapy continues.Having said that, you should by all means schedule an appointment with your doctor to have your testosterone levels checked. Two measurements (usually taken in the morning when T levels are peaking) below 300 ng/dL may result in a diagnosis of chronically low testosterone levels. In which case, TRT may be for you. That's up to you and your doctor to decide.Natural Ways to Support Male Testosterone ProductionBut what if your testosterone levels are low, but not low enough to merit pharmaceutical intervention? Here you are, probably suffering from one or more of the typical symptoms of low T levels -- low energy, slow metabolism, reduced sex drive, reduced response to resistance exercise. And you've still got this nagging and persistent roll of belly fat. What then?In that case you should know that you have safe, all-natural approaches to supporting and maintaining testosterone levels at your disposal. Many of them are simple, common-sense measures that can make a significant change in your T levels and in your overall health and well-being.Simply training correctly can have a positive effect on T levels. High-volume workouts that emphasize heavy compound moves (squats, deadlifts, bench presses) can facilitate testosterone production increase. Beware over-training that places your body under more stress than it can handle. This will send levels of cortisol soaring, which in turn will depress your testosterone production. And keep the steady-state cardio to a minimum. A well-planned training program that prioritizes volume, brevity, adequate work-to-rest periods and recovery time will help elevate and maintain testosterone levels.Dietary fats have also been linked to healthy levels of testosterone in males. A study published in the Journal of Clinical Endocrinology and Metabolism reported that a diet with fat content exceeding 100 g per day resulted in increased free testosterone in healthy male subjects. When subjects were put on a low fat diet (<20 g of fat per day), the authors reported that blood cholesterol levels (which are used to produce testosterone) decreased (2 Reed).You may also want to consider a Vitamin D supplement, particularly in the winter months when exposure to sunlight (the body's principle means of producing Vitamin D) is in short supply. In a 2010 study published in the journal Hormone and Metabolic Research, healthy male subjects given 3332 iu of Vitamin D3 for a year ended up having 25.2% higher T-levels when compared to placebo (3 Pilz).You also need to address some of the lifestyle factors that may be undermining your T levels. We know you're not spending your days eating bags of potato chips in front of the TV. But are you getting enough rest? Are you avoiding unnecessary stress? You should be shooting for eight or nine hours of quality sleep per night, establishing consistent turn-in and wake-up times, and avoiding stimulants starting several hours before bedtime. Daily chronic stress tends to elevate cortisol, which negatively impacts free testosterone levels and health. Learn to effectively manage your time and look to other stress-reducing options like meditation or hiking. Consider a Natural Testosterone-Boosting SupplementIf you've ever seen products in this category before and been a little skeptical, we can't blame you. Wherever there's a discipline of scientific research and development that offers dramatic benefits to an especially large demographic (in this case men looking to maintain their youthful vitality and well-being) there will be less-than-scrupulous marketers looking to take advantage.You should know, however, that the latest breakthroughs in this area of supplement science have been genuinely exciting. In particular, there has been an amazing amount of scientific progress in recent years regarding the efficacy of protodioscin-rich botanical extracts derived from the herb Tribulus terrestris. Indeed, new evidence suggests that these extracts, when subjected to new and advanced methods of processing, can have positive effects on testosterone production in males.In one of several recent studies, published in the journal Andrologia in 2016, 65 men (aged 18-65) with no hormonal issues took an herbal extract containing 112 mg of protodioscin daily for 12 weeks. It was concluded that taking the protodioscin-rich extract led to an increase in blood testosterone levels, which coincided with decreased body fat percentage, and increases in lean mass (4 Salgado).The Product Research Team here at ProSource has long been among the industry leaders in this highly specialized area of research and product development. This groundbreaking scientific research effort, conducted over decades, forms the foundation of AndroTest, the first true clinical-grade natural testosterone support supplement for men.The key active ingredient in AndroTest is derived via a rigorous and highly complex multiple-extraction process under the most stringent protocols utilizing state-of-the-art laboratory procedures. This meticulous process, which entails up to twenty different extractions, results in a Tribulus extract standardized to contain an unprecedented 40% to 48% protodioscin, which is up to 40 times more potent than existing Tribulus-based products.What about results, you say? Well, in a 4-week, randomized, placebo-controlled, double-blind, product-specific study, subjects using AndroTest experienced statistically significant increases in total testosterone levels, averaging 59.88% over baseline, with some subjects showing total increases as high as 275% over baseline. Subjects also experienced major increases in free testosterone, averaging 59.75% over baseline, with some subjects reaching up to 218% over baseline. Results of this kind are truly unprecedented for products of this kind. Of course, AndroTest is just one of several natural methods of supporting T levels. The key is recognizing how crucial the all-important male hormone testosterone is to so many markers of health and well-being (including losing excess body fat) and prioritizing the lifestyle strategies that will peak them peaking as the years go by.Scientific References1. Patel P, Fantus R, Lokeshwar S, et al. Trends in Serum Testosterone Levels Among Adolescent and Young Adults Men in the United States. Presented at: 2020 AUA Virtual Experience; May 15, 2020. Abstract MP78-01.2 Reed MJ, Cheng RW, Simmonds M, Richmond W, James VH. Dietary lipids: an additional regulator of plasma levels of sex hormone binding globulin. J Clin Endocrinol Metab. 1987 May;64(5):1083-5. 3 S Pilz, S Frisch, H Koertke, J Kuhn, J Dreier, B Obermayer-Pietsch, E Wehr, A Zittermann. Effect of vitamin D supplementation on testosterone levels in men. Horm Metab Res. 2011 Mar;43(3):223-5.4 Salgado RM, Marques-Silva MH, Gonçalves E, Mathias AC, Aguiar JG, Wolff P. Effect of oral administration of Tribulus terrestris extract on semen quality and body fat index of infertile men. Andrologia. 2016 Jul 12. Use AndroTest as directed. Read all product label instructions and warnings thoroughly before use. A 4-week study of healthy males showed a 59.75% average increase in free testosterone compared to baseline and 59.88% average increase in total testosterone compared to baseline. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.The articles featured herein are for informational purposes only and should not be construed as medical advice. Specific medical advice should only be obtained from a licensed health care professional. No liability is assumed by ProSource for any information herein.
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Research Update: Can Strength Training Help You Live Longer?
When we think of the habits that contribute to a long and healthy life, what do we think of? Avoiding recreational drugs, alcohol and smoking, of course. Also consuming a varied and well-balanced diet. And finally? Staying active.Staying active calls to mind a wide range of lifestyle choices -- everything from just getting off the couch and going for a walk to engaging in a regular regimen of aerobic exercise. We are not the only people who make this common-sense connection. Scientists do it too.That's why there is considerable scientific evidence that points to a connection between higher levels of aerobic exercise, overall wellness and greater longevity. The studies carried out by researchers tend to enlist exactly who you would expect as test subjects -- endurance athletes, runners, bicyclists, swimmers, etc. A somewhat recent meta-analysis of life expectancy studies published in the Journal of Aging Research (1 Reimers, et al) rounded up all the usual subjects. Studies summarized in the extensive review of existing literature found that long distance runners and cross-country skiers might expect +5.7 years of longevity, elite cyclists a rather impressive +8 years. You get the idea.But what about those people who engage in regular strength training? Those men and women who hit the gym two or more times a week and do battle against the iron in order to build muscle? How do they fare in the increased life expectancy sweepstakes?Here the evidence is not nearly as extensive, and there's a good reason for that. While people middle-aged or older are willing to get out and walk or even run or swim, strength training just isn't as common a pastime among this cohort. Indeed, random sampling by the CDC suggests that more than 40% of older Americans get some kind of aerobic exercise on a regular basis, while 10% or less report participating in any kind of strength training at all. So the data is lacking.Two recent scientific studies, both published in the British Journal of Sports Medicine this year, are intended to close that research gap, and they have generated some pretty compelling results.Combining Cardio Exercise AND Strength Training Supports Increased LongevityA study published last month (Aug 2022) in the British Journal of Sports Medicine utilized National Health Interview Survey data (1997–2014) and the National Death Index through 2015 to produce a cohort of 416,420 US adults indexed for self-reported moderate aerobic physical activity (MPA), vigorous aerobic physical activity (VPA) and muscle strengthening exercise MSE, collated with mortality risk. After adjusting for mitigating factors such as age, gender and chronic conditions, the researchers found that people who engaged in one hour of aerobic activity per week had a 15 percent lower mortality risk. Mortality risk was 27 percent lower for those who did three hours a week. These findings were consistent with those in numerous other studies linking aerobic exercise with reduced risk of mortality. (Note, too, the relatively short durations of weekly exercise and the benefits accrued from them!)Because the study sample size was so large, however, the researchers were able to investigate further. Twenty-four percent of the study cohort reported engaging in regular strength training (the MSE group). Of those who took part in one to two strength-training sessions per week, risk of mortality was reduced a full 40% compared to those who didn’t exercise at all. (Again, just one or two strength-training sessions a week!) Better Health Outcomes Linked to Strength TrainingEarlier in the year (Feb 2022) another paper published in the British Journal of Sports Medicine also shed light on the wellness benefits of resistance training. In this study, a systemic review and meta-analysis of 16 clinical studies investigating the links between strength training and mortality, researchers found that engaging in muscle-strengthening activities resulted in a 10% to 20% drop in the risk of mortality, cardiovascular disease and cancer.The authors went on to state, "Our findings showed that the maximum risk reduction for all-cause mortality, cardiovascular disease and total cancer was obtained at approximately 30–60 min/week of muscle-strengthening activities ... Given this result, the current recommendation of at least 2 days/week could be reasonable." They went on to caution that "Given that the available data are limited, further studies -- such as studies focusing on a more diverse population -- are needed to increase the certainty of the evidence." Get Stronger, Live LongerThe wellness benefits of lifting weights have always been obvious to those who take their training seriously, even if the hard scientific data has been a little tardy in arriving. Resistance training, especially as we grow older, makes functional strength possible. Functional strength manifests itself in countless ways as we proceed through our day -- getting up out of a beach chair, carrying groceries in from the car, gardening, house-cleaning, socializing, merely climbing a flight of stairs. Functional strength is the key to remaining optimally active, vital and independent.Now we are coming to realize that strength training may positively effect our overall health in the most basic of ways -- it may be linked to a reduced risk of disease and early mortality. Much more research needs to be done, of course, but the preliminary message is clear: Lift More, Live Better. Scientific References1 C. D. Reimers, G. Knapp, and A. K. Reimers. Does Physical Activity Increase Life Expectancy? A Review of the Literature. J Aging Res. 2012; 2012: 243958. 2 Coleman CJ, McDonough DJ, Pope ZC, et al. Dose–response association of aerobic and muscle-strengthening physical activity with mortality: a national cohort study of 416,420 US adults. British Journal of Sports Medicine, 11 August 2022. doi: 10.1136/bjsports-2022-105519 3 Momma H, Kawakami R, Honda T, et al. Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. British Journal of Sports Medicine, June 16, 2022; 56:755-763.The articles featured herein are for informational purposes only and should not be construed as medical advice. Specific medical advice should only be obtained from a licensed health care professional. No liability is assumed by ProSource for any information herein.
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