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An Early Merry Christmas & Early Happy New Year

Nutrition

Five Perfect Breakfast Meals

Breakfast wakes up your metabolism and tells it to start burning fat, decreasing your risk of obesity

Banana Split Smoothie

(number of Powerfoods: 3)

What you need:

1 banana

1/2 cup low-fat vanilla yogurt

1/8 cup frozen orange juice concentrate

1/2 cup 1% milk

2 teaspoons whey powder

6 ice cubes, crushed

How to prepare: Blend until smooth in blender. Makes 2 8-ounce servings.

Calories per serving: 171; Protein: 8 g; Carbs: 33 g; Fat: 2 g; Saturated fat: 1 g; Sodium: 94 mg; Fiber: 2 g

Very Berry Smoothie

(number of Powerfoods: 4)

What you need:

3/4 c instant oatmeal, nuked in water or skim milk

3/4 c skim milk

3/4 c mixed frozen berries

2 tsp whey powder

3 ice cubes, crushed

How to prepare: Blend until smooth in blender.

Makes 2 8-ounce servings

Per serving: 144 calories, 7 grams (g) protein, 27 g carbohydrates, 1 g fat (0 g saturated), 4 g fiber, 109 milligrams (mg) sodium

Breakfast Bacon Burger

(number of Powerfoods: 4)

What you need:

1 Thomas’ Honey Wheat English Muffin

1/2 teaspoon trans fat-free margarine

1 egg

1 slice low-fat American cheese

1 slice Canadian bacon

Vegetables of choice

How to prepare:

1. Split the muffin, toast it, and add margarine.

2. Break the egg in a microwavable dish, prick the yolk with a toothpick, and cover the dish with plastic wrap.

3. Microwave on high for 30 seconds. Let stand for 30 seconds. Add cheese, egg, and Canadian bacon to the muffin, then nuke for 20 seconds.

4. Add vegetables to taste.

Makes 1 serving.

Calories per serving: 300; Protein: 22 g; Carbs: 28 g; Fat: 11 g; Saturated fat: 3.5 g; Sodium: 868 mg; Fiber: 3 g

The I-Haven’t-Had-My-Coffee-Yet Sandwich

(number of Powerfoods: 3)

What you need:

1 1/2 teaspoons low-fat cream cheese

1 whole-wheat pita, halved to make 2 pockets

2 slices turkey or ham

Lettuce or green vegetable

How to prepare:

1. Spread cream cheese in the pockets of the pita.

2. Stuff with meat and vegetables.

3. Put in mouth. Chew and swallow.

Makes 1 serving.

Calories per serving: 225; Protein: 10 grams; Carbs: 42 g; Fat: 3 g; Saturated fat: 1 g; Sodium: 430 mg; Fiber: 6 g

Eggs Beneficial Breakfast Sandwich

(number of Powerfoods: 5)

What you need:

1 large whole egg

3 large egg whites

1 tsp ground flaxseed

2 slices whole-wheat bread, toasted

1 slice Canadian bacon

1 tomato, sliced, or 1 green bell pepper, sliced

How to prepare:

1. Scramble the whole egg and egg whites in a bowl.

2. Add the flaxseed to the mixture.

3. Fry it in a nonstick skillet treated with vegetable-oil spray and dump it onto the toast.

4. Add the bacon and tomato, pepper, or other vegetables of your choice.

Makes 1 serving.

Wash it all down with 8 ounces of orange juice, and make it the high-pulp kind. More fiber that way.

Per serving: 399 calories, 31 g protein, 46 g carbohydrates, 11 g fat (3 g saturated), 6 g fiber, 900 mg sodium

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Is Raw Milk Dangerous? (The Raw Truth)

Nutrition

Guest Post by the creator of the Truth About Fat Burning Foods, Nick “The Nutrition Nerd” Pineault

Hey, get ready because the Nutrition Nerd is back with the raw truth for you.

Just poured myself a large glass of fatty raw milk, and I’m so eager to destroy this one particular nutrition myth that I feel like I could rip my shirt and grow a yellow mustache while I’m at it. That’s how enthusiastic this stuff gets me.

Before we address all the B.S. you hear in the media about raw milk’s safety, let’s ask the question: “Why raw milk?”

George Hackenschmidt Knew The Truth…

Raw milk is not only amazing because it’ll bring you back memories of the good ol’ days (when life was as simple as eating, sleeping and staring at boobs).

It’s a nutrition powerhouse that strong men like George Hackenschmidt and Bernarr McFadden used to thrive on. (1)

CLA: Raw milk (from grass-fed cows, which is very common among raw milk farmers) contains conjugated linoleic acid (CLA), while pasteurized milk does not. (2,3)

CLA is a proven fat burner and even offers protection against cancer. You want CLA.

Minerals: Raw milk contains more manganese, copper and iron. (4)

Vitamins: Raw milk contains vitamin C that’s usually destroyed during pasteurization. It also contains vitamin B6 which is very hard to absorb when heated. (5,6)

Vitamin A in raw milk is also more bioavailable, because pasteurization destroys the beta-lactoglobulin (a heat-sensitive protein) that helps you absorb it properly.

Clearly, raw milk is superior to pasteurized milk on a nutritional standpoint.

But what I like the most about raw milk is that everyone (including me) seem to tolerate it better.

Even if there are not formal studies that “prove” that raw milk is easier to digest than pasteurized milk, the amount of anecdotal, observation proof is very solid.

As an example, the Weston A. Price Foundation conducted an informal survey of over 700 families, and determined that over 80% of those diagnosed with lactose intolerance no longer suffer from symptoms after switching to raw milk. (7)

It’s not clear what makes raw milk easier to digest, but it might have to do with the enzymes that are destroyed during pasteurization or the different antimicrobial components in it.

In the end, you’ll have to try it and make up your own. Chances are you’ll feel like a million bucks even if you’re so skinny that you need to go GOMAD.

But Is Raw Milk Safe?

If we listened to the FDA and their anti-raw milk SQUAT force, raw milk is more dangerous than heroin.

But when some really smart people – not me, but functional medicine expert Chris Kresser – look at the facts (8), it’s clear that the FDA either doesn’t know crap about mathematics, or simply have a hidden agenda to bring down raw milk producers…

Here’s the thing.

Considering the fact that raw milk is now consumed by more than 9.4 M people in the US alone (9) and that there hasn’t been a single death related to raw milk consumption since the 1980s – it seems like the raw milk scare is a big mess created by the milk industry and the media.

But what about food poisoning? Is drinking raw milk riskier than playing Russian roulette with a full barrel?

Not at all, if you believe this latest 2008 report by the CSPI (10).

It clearly shows that…

Seafood is 29X more likely to make you sick than dairy
Poultry is 15X more likely to make you sick than dairy
Eggs are 13X more likely to make you sick than dairy
Beef is 11X more likely to make you sick than dairy
Pork is 8X more likely to make you sick than dairy
Produce is 4X more likely to make you sick than dairy

Warning: You Should Stop Eating Food

If you still think that raw milk is dangerous, that’s really what you should do.

Make sure to avoid fruits, veggies, pork, beef, eggs, poultry and seafood.

Also, make sure to avoid driving your car, because you have 750 times more chance to die from a car accident (1/8,000) than to get sick drinking raw milk (1/6,000,000). (11)

That being said, if you choose to opt-out of the raw milk craze and that you happen to live in a state where it’s sold legally… enjoy the nutrition.

To avoid any possible contamination issue, make sure your raw milk is kept ice cold at all times, and that’s it’s mostly grass-fed, and even organic if possible. Your farmer can tell you that.

Now, go pour yourself a “cold one”.

Is Raw Milk Dangerous? (The Raw Truth) Read More »

How To Prevent and Treat Acne (natural solutions)

Nutrition

Eight simple steps will help most overcome their acne problems.

1. Stay away from milk. It is nature’s perfect food–but only if you are a calf.

2. Eat a low glycemic load, low sugar diet. Sugar, liquid calories, and flour products all drive up insulin and cause pimples.

3. Eat more fruits and vegetables. People who eat more veggies (containing more antioxidants and anti-inflammatory compounds) have less acne. Make sure you get your 5-9 servings of colorful fruits and vegetables every day.

4. Get more healthy anti-inflammatory fats. Make sure to get omega-3 fats (fish oil) and anti-inflammatory omega-6 fats (evening primrose oil). You will need supplements to get adequate amounts (more on that in a moment).

5. Include foods that correct acne problems. Certain foods have been linked to improvements in many of the underlying causes of acne and can help correct it. These include fish oil, turmeric, ginger, green tea, nuts, dark purple and red foods such as berries, green foods like dark green leafy vegetables, and omega 3-eggs.

6. Take acne-fighting supplements. Some supplements are critical for skin health. Antioxidant levels have been shown to be low in acne sufferers. And healthy fats can make a big difference. Here are the supplements I recommend:

Evening primrose oil: Take 1000 to 1500mg twice a day.
Zinc citrate: Take 30 mg a day.
Vitamin A: Take 25000 IU a day. Only do this for three months. Do not do this if you are pregnant.
Vitamin E (mixed tocopherols, not alpha tocopherol): Take 400 IU a day.

7. Try probiotics. Probiotics also help reduce inflammation in the gut that may be linked to acne. Taking probiotics (lactobacillus, etc.) can improve acne.

8. Avoid foods you are sensitive to. Delayed food allergies are among the most common causes of acne–foods like gluten, dairy, yeast, and eggs are common culprits and can be a problem if you have a leaky gut.

Following these simple tips will help you eliminate acne and have that glowing skin you have always dreamed of. And it’s much cheaper (and safer) than expensive medications and dermatologist visits. Improve your diet and take acne-fighting supplements and you will watch your pimples disappear.

Have you struggled with an acne or skin problem? Have you noticed any link between your skin? What seems to be a problem for you?

Why do you think we are encouraged to consume so much dairy when the risks to our health (and our skin) are so high?

What other steps have you taken to fight acne? What has worked? What hasn’t?

Please share your thoughts by leaving a comment below.

References

Written by Mark Hyman, M.D. Original post on http://www.huffingtonpost.com/dr-mark-hyman/do-milk-and-sugar-cause-a_b_822163.html

1. F. William Danby, MD, Nutrition and acne, Clinics in Dermatology (2010) 28, 598-604

2. White GM. Recent findings in the epidemiologic evidence, classification, and subtypes of acne vulgaris. J Am Acad Dermatol 39(2 Pt 3):S34-7 (1998 Aug).

3. Lello J, Pearl A, Arroll B, et al. Prevalence of acne vulgaris in Auckland senior high school students. N Z Med J 108(1004):287-9 (1995 Jul 28).

4. Venereol 21(6):806-10 (2007 Jul).

5. Wolf R, Matz H, Orion E. Acne and diet. Clin Dermatol 22(5):387-93 (2004 Sep-Oct).

6. Magin P, Pond D, Smith W, et al. A systematic review of the evidence for myths and misconceptions’ in acne management: diet, face-washing and sunlight. Fam Pract 22(1):62-70 (2005 Feb).

7. Spencer EH, Ferdowsian HR, Barnard ND. Diet and acne: a review of the evidence. Int J Dermatol 48(4):339-47 (2009 Apr).

8. Bendiner E. Disastrous trade-off: Eskimo health for white civilization, Hosp Pract 9:156-89 (1974).

9. Adebamowo CA, Spiegelman D, Danby FW, et al. High school dietary dairy intake and teenage acne. J Am Acad Dermatol 52(2):207-14 (2005 Feb).

10. Adebamowo CA, Spiegelman D, Berkey CS, et al. Milk consumption and acne in adolescent girls. Dermatol Online J 12(4):1 (2006).

11. Adebamowo CA, Spiegelman D, Berkey CS, et al. Milk consumption and acne in teenaged boys. J Am Acad Dermatol 58(5):787-93 (2008 May).

12. Hoyt G, Hickey MS, Cordain L. Dissociation of the glycaemic and insulinaemic responses to whole and skimmed milk. Br J Nutr 93(2):175-7 (2005 Feb).

13. Kaymak Y, Adisen E, Ilter N, et al. Dietary glycemic index and glucose, insulin, insulin-like growth factor-I, insulin-like growth factor binding protein 3, and leptin levels in patients with acne. J Am Acad atol 57(5):819-23 (2007 Nov). Cordain L, Lindeberg S, Hurtado M, et al. Acne vulgaris: a disease of Western civilization. Arch Dermatol 138(12):1584-90 (2002 Dec).

14. Smith RN, Mann NJ, Braue A, et al. A low-glycemic-load diet improves symptoms in acne vulgaris patients: a randomized controlled trial. Am J Clin Nutr 86(1):107-15 (2007 Jul).

15. Smith RN, Mann NJ, Braue A, et al. The effect of a high- protein, low glycemic-load diet versus a conventional, high glycemic-load diet on biochemical parameters associated with acne vulgaris: a randomized, investigator-masked, controlled trial. J Am Acad Dermatol 57(2):247-56 (2007 Aug).

16. Smith RN, Braue A, Varigos GA, et al. The effect of a low glycemic load diet on acne vulgaris and the fatty acid composition of skin surface triglycerides. J Dermatol Sci 50(1):41-52 (2008 Apr).

17. Zouboulis CC. Is acne vulgaris a genuine inflammatory disease? Dermatology 203(4):277-9 (2001).

18. James MJ, Gibson RA, Cleland LG. Dietary polyunsaturated fatty acids and inflammatory mediator production. Am J Clin Nutr 71(1 Suppl):343S-8S (2000 Jan).

19. Simopoulos AP. Essential fatty acids in health and chronic disease. Am J Clin Nutr 70(3 Suppl):560S-9S (1999 Sep). 26. Kaaks R, Bellati C, Venturelli E, et al. Effects of dietary intervention on IGF-I and IGF-binding proteins, and related alterations in sex steroid metabolism: the Diet and Androgens (DIANA) Randomised Trial. Eur J Clin Nutr 57(9):1079-88 (2003 Sep).

20. Fulton JE, Jr., Plewig G, Kligman AM. Effect of chocolate on acne vulgaris. Jama 210(11):2071-4 (1969 Dec 15).

21. Anderson PC. Foods as the cause of acne. Am Fam Physician 3(3):102-3 (1971 Mar).

There are various types of pimples

Whiteheads – remain under the skin and are very small.

Blackheads – clearly visible, they are black and appear on the surface of the skin. Remember that a blackhead is not caused by dirt. Scrubbing your face vigorously when you see blackheads will not help.

Papules – visible on the surface of the skin. They are small bumps, usually pink.

Pustules – clearly visible on the surface of the skin. They are red at their base and have pus at the top.

Nobules – clearly visible on the surface of the skin. They are large, solid pimples. They are painful and are embedded deep in the skin.
Cysts – clearly visible on the surface of the skin. They are large, solid pimples. They are painful and are embedded deep in the skin.

How To Prevent and Treat Acne (natural solutions) Read More »

16 Snacks That Are OK to Eat at Night

Nutrition

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Eating past 8.p.m. has been known to get a bad rap. In reality the reason you may have gained, or not been able to lose, weight probably has more to do with what you are eating and how much you are eating, rather than the time of day when you are eating it. Eating at night, if done healthily, can offer some surprising benefits. Eating the right protein at night can help you build muscle while you sleep. Eating low glycemic carbs at night can help you control blood sugar the next day and even help you regulate your appetite. Read on to find out about 16 snacks that are OK to eat at night. Some are not-so-guilty pleasures, some are great snacks to have after a light dinner and others make fantastic post-workout snacks (for those of you who work out at night).

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1. High Protein “Cake Batter”

Everyone loves cake batter — the delicious creamy and rich consistency is coveted by dieters everywhere. But this indulgence doesn’t need to be off-limits. Here is a high protein version that will satisfy the strongest late night cravings — and it packs in the protein! To make it, use 1 ½ scoops vanilla protein powder, 3 tbsp heavy cream, ½ tsp pumpkin spice. Combine in a bowl, and mix with a fork until thoroughly mixed. Add 1-2 tablespoons of water as needed to reach the desired consistency.

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2. Coconut Mango Cream

Who doesn’t like cold and creamy desserts? Unfortunately, most of standard store-bought frozen desserts are packed with calories and sugar. Here is a simple dessert that uses frozen mango and coconut milk to make a dish your friends will rave about. Combine in a blender 1 cup frozen mango pieces, ⅓ cup coconut milk, 2 tbsp hemp seeds and 2 scoops of protein powder. Blend until pudding consistency. You can add water as necessary to achieve desired consistency. This makes three,160-calorie servings.

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3. No-Bake Honey Peanut Butter Cookies

These simple to make no bake cookies contain the great flavor combination of peanut butter and chocolate along with a little hint of sweetness from honey. The addition of oats adds a punch of fiber and plant protein that makes them very satisfying. Combine the following ingredients in a bowl: 2 ½ cup rolled oats, ⅓ cup natural peanut butter, 3 tbsp honey, ½ cup dark chocolate chips. Mix thoroughly and then use a muffin tin as the mold to form the cookies. This recipe works really well with mini muffin tins as well. It makes about eight 250-calorie cookies — so one is more than enough. Tip: To cut down on calories, you can make 16 cookies instead.

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4. Dark Chocolate

Chocolate is often seen as a forbidden food — but not all chocolate is created equal. There is a big nutritional difference between your average convenience store chocolate candy and cacao-rich dark chocolate. The dark chocolate lacks the high added sugar content of traditional chocolate and instead provides you an antioxidant punch that has been shown to lower blood pressure, improve insulin sensitivity, fight inflammation and improve your mood. Next time you need to wind down at night, have an ounce of your favorite dark chocolate (70% cacao or greater).

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5. BCAA Slushy

A slushy is a classic childhood treat, but as adults we may tend to avoid these high sugar concoctions laden with questionable food dye. Here is a better, no added sugar, version that contains branched chain amino acids (BCAA), which can help decrease muscle soreness and stimulate muscle growth. Mix 10 grams of flavored BCAA powder in 4oz water until completely dissolved. Add BCAA mixture to a blender with 2 cups of ice. Blend until ice is crushed to desired consistency. Pour into a bowl and enjoy with a spoon. Watch out for brain freeze!

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6. Strawberry Banana ‘Ice Cream’

Ice cream is a great late night treat but with a half cup packing almost 200 calories, this treat becomes off-limits fast. A great alternative to traditional ice cream is to make it with frozen bananas. Mashed frozen bananas provide an ice cream-like consistency without the added sugars, fat, and calories. Here’s the simple recipe: Slice up 2 very ripe bananas and 1 cup of strawberries. Place them in the freezer until frozen. Once frozen, place strawberries and bananas in a food processor and process on high until an ice cream like consistency is achieved. If you get serious about your banana ice cream you might want to check out the Yonanas machine, a kitchen appliance designed for making banana ice cream.

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7. Pistachios

Pistachios in the shell are an excellent nighttime snack as the de-shelling process requires some work, consequently slowing down how fast you can eat them. The slower you eat, the less you will consume. Another bonus with pistachios is that you get to eat more nuts per ounce (49 nuts) than any other nut. The combination of getting to eat more and having to eat them slower makes pistachios one of the best options. In addition, nuts come with a unique nutritional package since they contain fiber, biotin, vitamin B6, thiamin, folate, unsaturated fats, and plant sterols — all of this makes them highly-nutritious as well as satisfying. If you are looking for something more, you can pair pistachios with goat cheese or a fruit, like raspberries.

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8. Not Your Average Milkshake

With the right kind of protein, you can make thick and creamy milkshakes without excessive calories and fat. The key is to add casein protein powder or a milk protein powder blend (which will contain whey and casein). The biochemical properties of casein cause it to act as a thickener. Casein has been shown to have anti-catabolic properties, helping prevent excessive muscle breakdown after an intense workout. Combine in a blender: 1 and ½ scoops of casein protein powder with 1 cup of milk, a drop or two of vanilla extract, and 4-5 ice cubes (the more ice, the thicker your shake will be). Blend on high until all the ice is chopped up. This nutrient powered milkshake packs about 40 grams of protein and ⅓ of the recommended daily intake for calcium.

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9. Chocolate Peanut Butter Cottage Cheese

The combination of chocolate and peanut butter is one of the best flavors that exists. This simple snack combines those two great flavors along with a creamy texture from cottage cheese. In addition, this great snack provides a high dose of casein protein. Casein is the slower digesting milk protein (whey being the other milk protein) which has been shown to boost recovery while you sleep when taken later at night. In a bowl, combine 2/3 cup of cottage cheese, 1 tbsp of natural peanut butter, 1/2 scoop of chocolate casein protein powder and 2 tsps of dark unsweetened chocolate powder. Mix thoroughly and enjoy.

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10. Raspberry Greek Yogurt Pops

Popsicles are a simple after dinner snack, but if you buy them at the grocery store they are essentially made up of sugar and food dye. With this simple recipe for frozen Greek yogurt pops you can do much better than this. It’s a nutritional treat with minimal prep. Greek yogurt is regular yogurt’s nutritionally superior sibling, with double the protein and half the carbs per serving. To make frozen Greek yogurt pops mash ¾ cup of raspberries in 2 cups of 2% plain Greek yogurt. Portion this mixture into Popsicle molds and place in the freezer for several hours until completely frozen.

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11. Pumpkin Seeds

The hallmark of a good nighttime snack is a food that will help fulfill a nagging craving, while at the same time help you relax, unwind, and get ready for bed. Roasted pumpkin seeds meet this challenge. One serving of pumpkin seeds contains almost 50% of your recommended intake of magnesium. Magnesium is an essential mineral that is used in over 300 reactions in your body. One key area that magnesium addresses is relaxation. Magnesium is a relaxant and high magnesium snacks are ideal for helping you unwind at night. The slight saltiness of roasted pumpkin seeds curbs your salty snack craving that is usually reserved for potato chips. Next time you want to snack on something while watching your favorite nighttime sitcom, reach for a quarter cup of roasted pumpkin seeds.

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12. Warm Milk & Honey

Warm milk has long been a sleep aid, making it a good late night snack choice if you have trouble falling asleep at night. It is interesting to note that despite people swearing by the effectiveness of a warm glass of milk in aiding in your relaxation efforts, the effect may be more psychological than physiological. It was once thought that the tryptophan in milk led to increases in the feel-good hormone serotonin. However, the additional amino acids in milk can actually prevent the tryptophan from preferentially getting into your brain. Adding honey to your warm milk will slightly boost the sugar content of your snack. This extra sugar is easily digested and can stimulate hormones that drive the formation of serotonin, making your warm milk aid in your sleep efforts from a psychological and physiological perspective.

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13. Frozen Blueberries

This is my favorite evening snack. The cold sweetness of frozen blueberries is very refreshing at the end of the day. Frozen blueberries are packed with just as many high-powered antioxidants as their fresh counterparts, because they are flash frozen at peak ripeness. Blueberries are one of the best foods that you can eat for your health. Research has shown that the nutrients in blueberries can help improve brain function and heart health. If your diet can afford the extra calories, adding 2 tbsp of cream adds to the richness and sweetness of the treat.

Elena Elisseeva/iStock

14. Almonds

Nuts have been traditionally pitted as a “bad” snack food for weight loss due to their high fat content. But, a 2012 study published in the American Journal of Clinical Nutrition found that people who ate almonds lost just as much weight at 18 months compared to people that abstained from eating almonds. In addition, people who ate almonds experienced greater improvements in their total cholesterol and triglycerides — two key cardiovascular disease risk factors. Almonds are also another food that is high in magnesium. One ounce of almonds (about 1/4 cup) and can be snacked on raw, roasted, or seasoned with your favorite spice like curry or chili powder.

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15. Berries and Cream

The combination of berries and cream is a simple and satisfying dessert. By substituting full fat plain Greek yogurt for the cream, you can still enjoy a high protein version of this thick and creamy dessert. Top ½ cup of full fat plain Greek yogurt with ¼ cup blackberries and ¼ cup of raspberries.

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16. Kale Chips

Kale chips provide you a great salty crunch without the extra fat and calories you’d get with regular potato chips. Kale chips also provide vitamins K, A, C and the cancer-fighting phytochemicals called carotenoids. These are all things you don’t get from potato chips. Kale chips taste best when they are freshly-baked. The prep time is so minimal that you can easily whip up a batch while you are making dinner to enjoy them later in the evening. Pre-heat the oven to 400 degrees. Remove and discard the thick stems. Toss the kale pieces in a small amount of extra virgin olive oil, sea salt, and pepper – you can add garlic too. Spread the kale out on a baking sheet (non-insulated) and bake for 12-17 minutes or until crispy but not burnt.

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No Bullsh*t: Is Your Prehabilitation/Warm Up Actually Hurting You?

Training

By David Allen

When I first started training in high school, I didn’t know anything about prehabilitation or warming up. Like many youngsters first starting out, I walked into the gym and just started lifting. If I did any amount of warming up, it was usually just some static stretching like we did for football (I still shake my head at this).

It wasn’t until college that I was actually introduced to some sort of dynamic warm up, although I didn’t have any deep understanding of the concept. As I learned and grew from a player into a coach and my education continued, I gained a deeper understanding of different warm-up and prehabilitation techniques. Like many trainers, I put a lot of time and effort into developing the best warm ups and quality prehabilitation exercises to help prepare my clients for their training sessions while keeping them healthy.

Lately, I’ve been evaluating some of these methods and have come to the conclusion that I, and many others, may have actually been doing more harm than good. I have come to these conclusions based on several different methods. First, I’ve evaluated my own training and the training of all my team members and clients. Secondly, I’ve talked with, listened to, or read articles written by Dave Tate and Buddy Morris. Finally, I’ve read literature written by many men smarter than myself. To clarify, I’m referring to warming up for weight training, specifically powerlifting, not other sporting activities.

A simplified definition of a warm-up is a training period at the beginning of a training session designed to prepare an individual for the upcoming demands of said training session. In Vladimir Issurin’s book Block Periodization, he defines three major objectives for a warm-up: metabolic adjustment, technique and coordination adjustment, and attainment of mental readiness. This is an important concept to really look into because while your warm-up should meet all these objectives effectively, it doesn’t need to accomplish anything more than this. I find that many people lay on one side or the other of this goal. They either walk into the gym after sitting in a desk all day and immediately start lifting or they come in and do a 30-minute warm up routine with every gizmo and gadget possible. From my experiences, the first group ends up suffering from extreme immobility (i.e. can’t open their hips or externally rotate their shoulders), and the second group has a nervous system that is “confused” by the time they start their actual training.

It is important to remember that your body will adapt to any stimulus placed upon it (i.e. everything you’re doing during your training) and this includes your warm up. With this in mind, the true goal of any warm-up is to prepare you for the main training stimulus of that day. In other words, if you are squatting heavy that day, the training period prior to your heaviest squat needs to be solely focused on progressively preparing you for that task and nothing else. Again, you must meet the three objectives established earlier in this article through two warm-up phases: general warm-ups and specific warm-ups. Using our previous example, we can break this down into anything that isn’t a squat (general) and anything that is a squat (specific).

Before going into what a quality warm-up may look like, let’s look at some common things I think should be stripped from most warm-ups.

Tissue work (i.e. foam rolling):

First, let me say that I don’t think all tissue work prior to lifting is a bad idea. There are many massage techniques that can be used to help better prepare the body for training (you can read about these in Russian Sports Restoration and Massage by Yessis). However, foam rolling isn’t one of these. Putting high amounts of single point pressure on your muscles causes a lot of communication back and forth between your brain and your muscles. Because this communication isn’t about how to squat better (improved technique), the nervous system can get confused and worn out (think of how tired you were after you foam rolled for the first time).

Also, the muscles aren’t asked to lengthen and contract during a squat (longitudinally) the way they are during foam rolling (single-point pressure). While tissue work does do a great job of breaking up muscular and fascial adhesions, increasing blood flow and oxygen/Co2 exchange, and many other things, I believe it is better served after your workout, as a separate training session earlier in the day, or as a recovery session the following day.

Joint mobilizations:

There isn’t any doubt that you need a decent amount of joint mobility to correctly perform the three major lifts. I just don’t think that the best time to increase this is prior to your heavy training sessions. Joints will either lean toward being mobile or being stable, and when it comes to putting heavy weight on your back or in your hands, I feel that it’s better to lean toward making them more stable. That being said, if you can’t go through the range-of-motion necessary to complete the movement safely and efficiently, you probably need to spend some time focusing on that and not throwing it in your warm-up right before you squat heavy and mess it back up. As said with tissue work, joint mobilizations will begin a line of communication between your nervous system and your muscles. I don’t think that’s a good message to send prior to a major lifting session. Instead, I think these are better served as a main focus for a specific training block or at the very least, as a separate training session.

Isolation activation exercises:

I’m plenty guilty of doing activation movements prior to my major lifts, trying to get certain muscles to fire better. However, I question the effectiveness of these movements because during the main movements, they most definitely won’t be isolated. These movements include TKEs for your VMO, seated band abductions for hip abductors and external rotators, and band pull-aparts for upper back and posterior delt activation. Instead, I think it would be better to perform these in a more specific way during the main movement like putting a band around your knees while performing your bar warm-ups for hip activation or around your wrists during bench for upper back activation. I feel as though this has a much better carryover to the actual lift. The isolation movements can still be done after the main movement or as a main movement if there is an injury that you’re recovering from.

Long-duration warm-ups:

Nothing shoots down my desire to train more than taking 30 minutes to warm-up doing all kinds of different movements and exercises. I believe part of the reason for this is that the nervous system gets pulled in multiple directions and gets fatigued. Doing five minutes on the bike, five minutes of foam rolling, five minutes of dynamic warm-ups, five minutes of joint mobilization, and then five minutes of activation exercises before ever touching a barbell will result in a giant WTF from your nervous system because they’re each sending different messages. Also, most people walk into the gym with their main movement on their mind. It’s hard to keep your focus and stay psyched for your major lift when you spend so much time doing a bunch of boring warm-up activities.

Again, all these activities serve a purpose and can be extremely effective when used intelligently. I suggest looking at yourself and your own training to determine what you really need to be doing to prepare for training. I’m definitely not suggesting that you don’t do any warm-up. I feel that is by far the greater of the two evils because I see so many guys and girls who do this. While they can be strong, they put major limits on their capabilities because of their lack of preparedness. If you need more mobility and you have some tissue limitations, take a training cycle to address these issues. At the very least, do a few separate and short (15–30 minutes) training sessions to address these issues. If you suffered an injury or have a major muscular imbalance, do the same thing with some activation work. However, if you’re relatively healthy and don’t suffer any major malfunctions, let me suggest the following warm-up as a better alternative.

Objective	Exercise	Time	Phase
Metabolic adjustment	Five-minute aerobic activity (e.g. treadmill, bike, rower, sled walks)	5 minutes	General
Metabolic adjustment	Dynamic warm-up (e.g. jumping jacks, shoulder circles, hips circles, lunges)	5 minutes	General
Technique and coordination adjustment	Activation movement (e.g. squats with bands around knees)	1–2 minutes	General/specific
Technique and coordination adjustment/attainment of mental readiness	Bar warm ups (3–5 X 10 with barbell)	1–2 minutes	Specific
Attainment of mental readiness	Warm-ups to main movements	5–10 minutes	Specific

This warm-up will get you under the bar in ten minutes or less and have you hitting your heavier working sets in 20–30 minutes, depending on rest time between sets. It effectively addresses all three objectives without any wasted time or movements. Give it a try and let me know what you think.

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