FAQ, Part 1 of ?

Hello again!

Thanks to all who checked out my blog and emailed me with questions and suggestions. As I stated, this is a work in progress, and I intend frequent updates. Here are some frequently asked questions and my answers. Feel free to email or telephone me if you want to know more.

How did you come to kettlebell training and your current dietary philosophy?

I’ve been a student of health, natural wellness and fitness for many years. Some time ago, I tried to be a bodybuilder, though I wasn’t very successful at it. Yes, I got a tad big and bulky, but I was carrying lots of body fat and I wasn’t nearly as strong as I might have looked. Eventually, I wised up and realized that the images being pushed in the magazines were for a genetically gifted minority and that, even so, they required the regular use of anabolic steroids. Not a very healthy or appealing scenario. And the “training secrets” that the bodybuilding magazines touted weren’t suited to the person of average genetic potential who was not on steroids. On further reflection, I decided that even the images in the natural bodybuilding magazines, though less freakish, required a preoccupation with one’s appearance that was off-putting to me. When I discovered the “functional strength” philosophy (i.e., an extra pound of muscle earns its keep only if it makes me push or pull harder, run faster, climb farther, etc., i.e., only if it can “carry its own weight,” so to speak), I instinctively knew it was the path I wanted. That marked my goodbye to the pursuit of “Hollywood muscle” (all show and no go) and my hello to training for strength over appearance. The irony is that now (at nearly 54 years of age) I look at least as good in my skivvies as I ever did as a bodybuilder! ;-)

In recent years, there’s been a terrific amount of research into functional strength training, anaerobic training and diet, and I’ve had occasion to question and re-think much of what I thought I knew. The US obesity epidemic (including the contributions of the misguided government food pyramid and the greed of the corporate food manufacturers) has been a driving force behind much of this research and discussion. Bottom line, much of what passes for food in this country is rubbish and much of the conventional wisdom about diet and exercise is just plain wrong. And there are corporate entities making billions on the current state of affairs, hoping all the while that the public never gets wise. Those inconvenient truths form the basis of the obesity epidemic in America. I actively resist the forces of disease and obesity and enjoy helping others stand in their power to do likewise.

What’s a typical training session with a client like?

All training and dietary advice is tailored to the client’s specific needs and goals. Typically, the client wants to lose weight (i.e., fat), tone up and build strength. Women typically fear getting “too big” and both genders complain of how little time they have. By combining strength and anaerobic training into a single (typically, kettlebell) session, the client can build strength and functional muscle, lose fat and make his/her heart stronger and healthier in the amount of time it might take just to commute to and from a conventional gym.

I usually weight the client and take a waist measurement at the beginning of training, and I require a food diary, at least for the first few weeks. We meet weekly (though for more experienced clients who know the basic kettlebell exercises, coaching can be done by phone or email) and review the client’s food diary and workout log. Then we work on form on some of the basic exercises or, for more advanced clients, experiment with progressions, variations and refinements of their current regimen. I aim for a few specific, high-leverage tweaks to their diet and a solid, diverse base of consistent training. We track progress in fat loss, strength and endurance, and keep adjusting the workout to prevent staleness or burnout.

Pavel who? And where can I learn more about both Pavel and Dr. Al Sears?

Pavel Tsatsouline is a Russian Master of Sports, former trainer of Soviet Special Forces and current trainer of the US Secret Service, among other elite clients. He’s the father of American kettlebell training and a driving force in the functional strength revival. His website is http://www.dragondoor.com/. Dr. Al Sears has written extensively on anaerobic/interval training and on diet and supplementation for maintenance of a healthy heart. His website is http://www.alsearsmd.com/.

What’s a “compound” exercise?

A compound exercise is one which requires movement of more than one joint at a time. Typically, these are basic exercises that can be worked hard and heavy and that don’t require special machines, benches, etc. Such exercises are essential for building real- world strength and athleticism. Examples of Bang for the Buck compound exercises are the squat, deadlift, military press, clean and press, snatch, pullup and lunge. By contrast, examples of (relatively worthless) single-joint exercises are bicep curls, pec deck, leg extensions, triceps kickbacks, etc.

What is anaerobic exercise and why is it so good?

Anaerobic means “without oxygen.” “Aerobic” means with oxygen. Aerobic exercise is done at a relatively easy pace, for prolonged periods of time. Jogging is a good example. Prolonged aerobic exercise cannibalizes lean muscle mass, decreases levels of both testosterone and growth hormone and releases free radicals into the bloodstream. None of these is conducive to strength or good health.

Anaerobic exercise, on the other hand, is done at such intensity that it cannot be carried out for more than two minutes without stopping to catch one’s breath. Sprinting is a good example. Short (30-second to two-minute) intervals of relatively hard (i.e., anaerobic) work followed by similarly brief rest periods are the ideal. Such activity builds muscle, raises levels of growth hormone, doesn’t lower testosterone and doesn’t produce free radicals. Moreover, recent studies show that the best predictor of longevity is maintaining (or, better yet, expanding) lung capacity. How’s that done? With anaerobic exercise. (Prolonged aerobic exercise may actually erode lung capacity, just as it does lean muscle mass.) Finally, increasing one’s anaerobic fitness automatically increases one’s aerobic fitness; the reverse isn’t true. In other words, unless you’re specifically training for a marathon or triathlon, you have no need for aerobic exercise, if you’re getting short, hard bouts of anaerobic work.

Next time track and field is being televised, take a look at the marathoners and at the sprinters. The marathoners are the ultimate aerobic trainees. They look like emaciated death camp survivors. Sprinters are the ultimate anaerobic trainees. What do sprinters look like? Vibrant, muscular studs! Anaerobic training rules! Case closed.

What do you mean by “healthful fat?”

Essential fatty acids are healthful fats. Essentially, these are of two types: Omega 3 and Omega 6. In this country, few have an Omega 6 deficiency, but almost everyone has an Omega 3 deficiency. Examples of rich sources of Omega 3 are flaxseed oil, raw walnuts and fish oil, as well as fresh fish such as wild salmon and sardines. By contrast, examples of unhealthful fats are bacon, cheese, fast food burgers, pizza, etc.

Contact Mike Vaio for consultation or to sign up for coaching. Call 919.844.9347 or email
mike_vaio@yahoo.com.