FITNESS: Learn from the experts

The International Society of Sports Nutrition recently had its first conference at Lake Las Vegas. The two-day meeting covered a wide range of topics, including the role of protein in a healthy diet, supplementation strategies for athletes and nutrition for children.

William Kraemer, a professor of kinesiology at the University of Connecticut-Storrs, is one of the most recognized names in the industry when it comes to strength training. One of his most recent books is "The Ultimate Training System" and it discusses rest intervals and workloads.

At the conference his discussion focused on exercise and the endocrine (hormone) response.

Tissue adaptations are influenced by the changes in circulating hormonal concentrations following exercise. Kraemer says "by understanding these hormonal responses to different exercise types as well as the adaptations will allow for a more insightful process in exercise prescription and the process and time course of physiological adaptations."

A refreshing addition to the countless scientific presentations were Craig Titus and his wife, Kelly Ryan. Both Las Vegas residents, Titus is a top-10 ranked bodybuilder in the International Federation of Body Building and Kelly is the No. 1-ranked fitness athlete in the IFBB.

It was refreshing to hear their personal account of what it takes to obtain that level of fitness.

First, eating, sleeping and exercising are their full-time jobs. They devote every moment of their day to their regimen, especially when they are preparing for a contest.

Although Titus wanted to clear up the misconception that bodybuilders work out five to six hours a day, it seemed his pre-contest routine was dangerously close to that (about four hours of exercise spread throughout the day).

A minimum of one hour of cardiovascular exercise is part of their daily routine. Getting clients to commit to 30 minutes on the treadmill three times a week seems like a small request when compared to this workload.

If you want to lose body fat you must make cardiovascular exercise a part of your exercise habit. There really is no way around it since food intake can only be lowered to a certain degree.

When it comes to food, Titus and Ryan do not subscribe to the all-protein craze that is so popular. They eat six small meals throughout the day with the first three meals consisting of protein and carbs.

The last three meals of the day might contain carbs but are more fiber-based (vegetables as opposed to rice or pasta). Low-fat food choices is key. Due to the work load of exercise they undergo every day, carbohydrates must be part of their diet. Athletes still need simple sugars in order to perform.

Most surprisingly, Titus and Ryan do allow themselves cheating days in their diet. A well-planned meal at McDonald's breaks up the monotony of their structured diet but also "shocks" their body to rev up the metabolism.

Unfortunately, the average American does the exact opposite and shocks their body with a healthy meal and subsists on junk food.

Varying your calories from week to week is a good method when trying to lose weight. By simply lowering your food intake each week your body gradually becomes accustomed to the lower intake and slows down the metabolism. Keep your body guessing by varying your intake and food choices.

Of course, as sponsored athletes, Titus and Ryan are given the newest supplements around. For most people who are not at this level of fitness, a simple multivitamin with calcium will do. There is still no secret formula that takes the place of putting in the time at the gym.

Kim Springer and her husband, Mike, are certified personal trainers and owners of Springer Training. They can be reached at 233-9442 or at their Web site www.springertraining.com.


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