Category Archives: General health

Vital foods for serious vegan athletes

vegetables and tomatoes on cutting board

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For a variety of lifestyle and educated reasons I won’t get into, I personally consume meat and other animal products and don’t foreseeably intend to stop. And conversely I have no problem with people choosing to eat vegan, or otherwise vegetarian.

Running is probably one of the easiest forms of fitness to maintain on a vegan diet. Weightlifters and other power-based athletes face substantially greater challenges going vegan. But runners don’t have their strength and power needs. Plus, vegan diets are very carbohydrate rich, which plays right into the needs of endurance athletes.

Still, you need to be wary of your muscles’ and organs’ protein and other nutrient needs. A lot of vegan-common health problems manifest multifold in runners once those runners kick up the volume and intensity. Just because you don’t lift heavy weights doesn’t mean your muscle density isn’t important to your life, let alone your running.

The RDA and other listed mainstream protein requirements are frankly far too low. There’s a variety of political and economic reasons for that, none of which are particularly good for your health. You need more protein than that to live and age well, and most vegans need far more protein than they’re eating.

I set the minimum bar at 0.75 grams per pound of body weight. And if you look at most plant and grain based food, you’ll find reaching that bar is rather difficult.

There are certain foods that are very important to the health of serious vegan athletes.

Beans and legumes. These plant based foods provide the most protein, and a variety of other nutrients. Whether or not you’re a believer in combining proteins (e.g. eating beans with rice), beans in themselves contain a ton of potassium and protein. Just make sure to soak them properly to minimize digestive gas.

Some people swear by lentils, but not everyone digests them well. I’ve always had trouble digesting lentils. Barring that, they too are a great protein source.

Avocados, potatoes and bananas, aka the potassium monsters. Most people vegan or not don’t get enough potassium. The benchmark is 3000-4500 mg per day, depending on who you talk to, and the typical processed food rich Western diet won’t get you close.

Meat it turns out has a good share of potassium, but surprisingly many plant-based foods don’t provide much more than a similar serving of meat.

Avocados and bananas are convenient, useful potassium bombs. One avocado provides 800-1000 mg. Each banana gives you about 400 mg. But potatoes are the motherlode. A small potato can give you 600-700 mg. Cut up and eat three of them, and that’s around 2000 mg right there.

It’s little wonder so many people swear by potatoes. Famous magician Penn Jillette lost over 100 lbs subsisting largely on potatoes, which provided virtually all the nutrients his shrinking body needed. They are a calorie-dense wonder starch.

People love sweet potatoes and they’re totally fine, but they’re a bit harder to find. Conventional potatoes do the trick just fine.

If you can eat gluten, bagels. Most breads are not worth anyone’s time. But bagels are as dense and protein-rich a form of bread as you will find.

Yes, obviously for vegans there is concern that some bagels are made with egg or honey products, which are of course not vegan. If you want to try bagels and aren’t acutely aware of the source, read your labels and make sure no animal products are involved. To my knowledge, most bagels should be clear on that front. But definitely double check.

Provided they work for you… compact and calorie rich, one or two bagels on their own will provide enough energy for your longest workouts… let alone if you tack on any toppings (I’m guessing as vegans that cream cheese or butter isn’t among them).

Bonus: Ugali. The great Kenyan runners live on two food staples. One is not vegan: Milk infused tea. They drink it after every run. The other, however, is very vegan. Ugali is nothing more than finely ground flour (often cornmeal) and water mixed over boiling heat to create a thick mashed-potato-like porridge. The Kenyans eat a ton of ugali. And their runners crush almost every other elite distance runner in the world at major long distance events.

Ugali is cooked like the love child of rice and oatmeal. You add 2 cups of water for every 1 cup of flour. You boil it, mash out any lumps as it cooks, and then thicken or thin it using more water or flour as desired before serving. Cooking it takes about 10-15 minutes. The nutritional profile is similar to rice, except with a little bit more potassium.

If you train a lot, this is one of the quickest deliveries of large quantities of glycogen-producing carbohydrate you can ingest. This is a great dish to eat before or after tough training days. The Kenyans are not kidding.

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Yeah, I’m not vegan, and I’m in no hurry to adopt the lifestyle.

Still, it can be done without sentencing to death your muscle tone and (for men) your testosterone levels. There are foods that will allow you to take full advantage of your training. Eat them.

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Quick thoughts on what causes weight gain when running

orange food truck

Photo by Artem Saranin on Pexels.com

If you struggle with weight gain while running, your problem may not necessarily be overeating.

In fact, you need all the nutrients you can get during high volume training. Cutting calories might be the worst thing you can do for your recovery.

Your culprit is not how much you’re eating, but the type of food you’re eating. For most of us, the easiest and most readily available form of satisfying food is processed. It comes out of a box or package. It’s either ready to eat or cooks quickly. It was chemically engineered in a lab and factory to taste good.

This food is high in sodium and a variety of additives. The organs’ struggle to process and coexist with these (non-)”nutrients” inflames your entire body and leads to your prime culprit: Water retention.

Water has weight. Drink a 16 oz glass of water and guess what? You just gained one pound. Ideally, your body urinates, sweats or evaporates this newfound pound out at some point soon.

But when your body is inflamed, it responds by retaining water to surround and protect your organs. The more processed food you eat, the more often you eat it, the more water your body continously retains to buffer your organs from all the chemical byproducts of the garbage you’re eating.

This is why when people try to diet, or clean up their diets, they lose a bunch of weight early on. A cleaner diet eliminates the inflammation and the need to water-protect organs. Your body begins to flush the excess retained water out. Whoosh!

(And yes, you may notice you’ve got to pee a lot more after you start. There goes all that retained water!)

This is also why people on diets see their weight loss slow after an early surge of lost weight. They weren’t losing fat early on. They were losing retained water.

Bakc to the point: If you’re gaining weight as a runner, you almost certainly are eating an excess of processed food. You may have your reasons for eating as you do. Your body is the ultimate scoreboard and won’t lie about what you’re eating and drinking.

Simply put, you can stop and reverse your weight gain by eating more unprocessed whole and natural foods. Eat for the whoosh, get yourself back on track, and stay back on track.

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Injuries, your aerobic fitness, and your neuromuscular fitness

person seating on bench while holding knees

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Most common injuries happen because your aerobic fitness improves before your neuromuscular fitness does. You aerobically can run faster, but your bones/muscles/tendons/etc can’t handle running faster yet.

This is actually one (of many) reasons many running minds oppose tempo running. You’re often asking a lot from your body’s structure before it’s built up strength to handle it. While I don’t consider that a damning argument against tempo running, that’s a valid point.

This is also a key reason most recommend you do most of your running at an easy pace. You may be aerobically able to run faster, but that doesn’t necessarily mean your body is ready to run faster. The best way to help your body build the strength to run faster over time is to ask it to run a lot, rather than to ask it to run faster.

The high volume of lower stress running builds the strength and endurance that will facilitate faster running later. Obviously it’s still a good idea to do some faster running, but not too much.

If you struggle with shin splints, IT band issues, knee/ankle/hip problems or muscle injuries… you may want to keep running, but slow way down.

You also will want to work on your form and make sure you’re not slamming your feet into the ground, unnecessarily torqueing your body or bearing weight on your joints, etc. This is to some extent a contributing factor to recurring injuries.

But for the most part, your recurring injuries are from running too hard too much too soon as your aerobic fitness grows ahead of your neuromuscular fitness.

If you want more info on the relationship between aerobic and neuromuscular fitness, the book Build Your Running Body is a great all-around running resource for this and other subject. It’s definitely worth a look.

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The Best Beginner’s 5K Training Plan: Building a winning habit with easy every day runs.

The best 5K training plan for beginners is simple, and addresses the hardest part about doing it: Yourself.

If you’re not a runner but you want to run a 5K, there’s a multitude of training plans you can follow over 8-12 weeks to get ready. The most popular is Couch to 5K, where you follow a run/walk approach 3 days a week and build up to running 3 uninterrupted miles by week 8.

Almost every beginner plan has you run 3-4 days a week, every other day. As I mentioned in a recent post, what derails you on these plans is (somewhat ironically) the scheduled days off.

Intended to help you recover, the days off instead tempt novices back into their old habit of not-running, and prevent running from becoming a repeatable, sustainable habit.

It ironically takes more discipline to maintain a half-time running schedule over time than it does to maintain an every-day running habit. Though starting an everyday running habit is more of a grind in the short run, you more quickly ingrain running as a repeatable habit. It becomes easier to continue training.

Meanwhile, if you’re taking a day off every other day, not to mention a full weekend off each week… it’s very easy to forget or give in to temptation, and skip the next workout.

And the next. And eventually quit running.

This is because you’re not building a repeatable habit. You do a workout one day, but then do no workout the next day.

Imagine if instead of brushing your teeth every day, you brushed them three times a week. Chances are pretty good you’d forget to brush your teeth a lot more often doing it three times a week. However, brushing them everyday quickly ingrained the action as a habit, and you do it without a second thought.

This is the power of habit. And it’s the key to conquering your inertia towards exercise, let alone towards training to run a 5K. The key isn’t just to train yourself to run 3+ miles without stopping. The key is to build the habit of running so that it’s easier to get you to do the workouts you need.

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New Year’s Resolution To Run: Sticking to a new running habit

people walking on shore

This stock photo by Daria Shevtsova on Pexels.com shows a lot of casual runners who were beginners once… probably while wearing shoes and not wearing those shirts, though

The vast majority of New Year’s resolutions fail within three weeks. People fall back to the old habits they’re trying to break, habits built over a lifetime.

I’m not the guru on habits that others are. To learn more about how habits form and can get formed, you may want to read up from others who specialize on the subject.

James Clear just released a great new book on the subject called Atomic Habits, full of actionable advice and tips on how to form and maintain positive habits. Clear’s also written some great articles on the subject that are worth a look.

One of the classics on human habits is Charles Duhigg’s The Power of Habit, a fascinating narrative of personal cases that revealed how the brain is wired to form and follow habits. Even people who suffer permanent brain damage and lose memory still retain old habits. Definitely worth a look.


That said, a lot of people take up an exercise goal as a resolution. Gyms get their most signups during the New Year. The gyms are crowded for a few weeks, then people flake off.

Ditto the trails on the weekends, as people decide to start running. I won’t go as far as to call the Lakefront Trail “amateur hour” (that’s Wrigleyville during peak drinking hours, to be honest). But there’s a lot of newcomers during the first few weekends in January. Then the pull of old sedentary habits (not to mention intimidation from the cold!) keeps them from coming back once February rolls around.


So you want to start running as your resolution? Or come back to running? You want the habit to stick beyond Martin Luther King Day? Or you decided on a whim to register for a spring race like the Shamrock Shuffle and now you’ve got to train for it?

Here are some ideas that can at least give you a fighting chance of sticking to the habit:

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Can Low-Carb Diets Be Good For Runners?

A lot of fitness enthusiasts support eating low-carb lifestyle diets adapted from the traditional Atkins diet… typically with labels like Keto and Paleo, as well as carb-limited variants like the Bulletproof, Carnivore or Primal diets.

The obvious problem for runners interested in these diets is that running is the one form of exercise that demands a LOT of quick-burning glycogen, which can only be properly supplied by a diet rich in carbohydrates. Running minds like Hal Higdon and Matt Fitzgerald outright recommend avoiding low-carb diets and to build your diet around 60+% carbohydrates. Fitzgerald in fact found in his research for his book The Endurance Diet that pretty much every elite coach and endurance athlete he consulted with subsisted on a diet rich in carbohydrates.

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Do (but don’t overdo) core strength training

There’s a crew I once ran with on Mondays who after finishing the run would as a group do 8 Minute Abs, eight different 1-minute floor exercises for core strength. There was no formal structure to what exercises the crew did, other than they always finished with a 60 second plank.

Strength training after easier runs is typically a good idea, a low key, short opportunity to engage the core muscles a little bit after a low key run.

Most top training programs ask you incorporate a modicum of strength training in whatever form. Hal Higdon’s intermediate plans ask for you to do a bit of strength work after easier early-week runs. Brad Hudson and others swear by hill sprints as a low-impact way to strength train your lower body running muscles. The Hanson Marathon Method has you do some faster-than-marathon tempo runs as a sort of “strength” workout.

Your legs and hips aren’t the only muscles important to healthy, quality running form. Your upper body requires engaged core muscles to maintain a solid alignment that supports and augments, rather than inhibits, your running efficiency.

Many people as they tire begin to fall back into bad posture, though many run with bad posture whether or not they’re tired. Bad posture pulls the core and hips in one direction and gives your glutes/flexors more work to do on top of continuing to take steps with a(n often) tired lower body.

There’s all sorts of resources on effective posture but I’ll hit the basics:

When standing, a healthy aligned torso is upright and relaxed yet strong atop the hips, not pulling or leaning hard in any direction. The head and neck don’t necessarily have to be straight atop the shoulders, but shouldn’t droop forward. The shoulders should be strong and relaxed, not hunched.

When running, there may be a slight lean forward of the upper body, like how a Segway is prompted to move when you ride it. But the head, neck and torso otherwise remain strong and aligned atop your hips as you run. Nothing should hunch forward.

I don’t mean to turn this into a posture post. I only point this out to highlight the importance of core strength in your running development. Without a strong core, most of the keys to posture I described will be difficult if not impossible for someone lacking any of the above to develop and maintain. You can’t force good posture that sticks. There must be strength behind better habit formation.

Some core training is certainly valuable for improving not just your running, but your overall posture and alignment, a key component to effective running. It obviously won’t guarantee improvement, but it can certainly help.

However, like any training, it’s important not to overdo core training. This is a key reason top training plans don’t ask you to strength train in any way more than twice a week.

Imagine an example of a guy who tries to train for a marathon, while still lifting weights six times a week. Unless he’s taking performance enhancing drugs and eating 4000+ calories a week, he’s probably going to break down, burn out, get injured, drop dead… take your pick of any of the above. Even if his powerlifting doesn’t involve his running muscles and his running never involves his swole upper body… it’s asking too much of his organs, hormones, nutrition and recovery to effectively rebuild and maintain ALL of that.

To a lesser extent, consider that if you’re not already planking hard every single day or hitting Orange Theory or the Pilates studio all week long… your core has a limited capacity for strenuous exercise. Your body has a limited capacity for facilitating the rebuild and recovery from moderate to hard exercise, and you’re already taxing it with regular running. The capacity to handle additional core training and the effective recovery and growth from all of the above has limits.

So yes, do some core training once or twice a week. But the more running volume you ask of yourself, the less cross training you should ask of yourself.

8 Minute Abs isn’t too much. A quick blast of core work after a shorter run is honestly a great idea.

But a full, challenging strength workout on top of a distance run might be. It’s like how asking you to do difficult reps after a long run might be too much.

What your effective middle ground is depends on a lot and is your call. I encourage you to take it easy and add strength training gradually in small bite-sized increments. And definitely cut back on strength training during more difficult training periods such as peak mileage weeks or race weeks.

Remember that your top goal is to be in your best running shape. Make sure your core training sets you up for success, rather than hindering it.

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Orange Theory: Who and what it’s good for

OrangeTheory

Got a few friends, both runners and non-runners, who are really into working out at Orange Theory, a chain of gyms built around a somewhat interactive, competitive series of high intensity aerobic circuit training workout classes.

Long story short, participants aerobically work out hard for about an hour between numerous stations, and the establishment keeps score of your vitals on a big monitor, along with esoteric stats like “splats” (a metric measuring how long you hit their key orange heart-rate level).

As with such gyms, pricing is a bit of an investment for most working class individuals. While OT gyms offer free introductory classes, taking any more after that at a given location requires a membership. They want you to make a commitment up-front, though if you buy a membership you are free to use it at any OT gym available.

Tiered memberships cost from around $60 for 4 classes a month to $150-175 for unlimited classes. The heart rate monitors require an additional $5-10 to rent (and you can outright buy them for around $75-100). Additional classes on limited plans can be purchased for around $20-30 each.

This pricing isn’t relatively outrageous considering yoga, Pilates and other workout studios ask generally the same amount. However, someone looking into a new gym habit probably will be somewhat averse to forking out $60-200 a month just to work out. Of course, while they can either join a gym for $15-50 a month, or go run and do bodyweight exercises on their own for free… the direction of a coach or teacher is a key reason people look to fitness classes in the first place.

… I guess that was a little long to be a long story short. Whoops!


I’m a supporter of group fitness classes. A lot of people could use better fitness, could use some coaching, and these classes provide valuable direction in both. Whether people prefer this, yoga, Pilates, dance technique classes, chic dance variants like Pure Barre, etc…. if you enjoy these group classes, can consistently do it safely, and it gets you to actually work out when you otherwise wouldn’t, then yes: DO IT.

There are certain people who benefit more from it than others, of course. And in the case of runners, it can absolutely benefit some of them. I’ve seen it benefit several I personally know. Likewise, I wouldn’t outright say to certain runners that they should stay away, but there are also some cases where it doesn’t work as well.

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Preworkout is probably just another (not so) cheap stimulant

This is admittedly geared more towards people who lift weights at the gym than anyone who runs. I’d be surprised if anyone who trains as a distance runner uses this.

One increasingly popular supplement to gym workouts is the use of preworkout, a mix of stimulants that’s supposed to “prime” you for your workout.

Yeah, okay. We’ve had this for decades. We just called it caffeine.

Of course, preworkout is a mix of a wider variety of chemicals. But that’s literally all it is: A stimulant. And for many lifters and fitness enthusiasts, it’s mostly unnecessary. And on top of it, the stuff costs a lot of money.

I won’t go as far as to call preworkout a placebo, because it’s full of enough chemical stimulants to definitely not be a placebo. But it’s not the reason people lack the drive to work out.

As a runner who has to put in dozens of miles a week after work from a full time job, I realize as well as anyone that it’s hard most days to find the energy and drive to get a workout done. I realize a lot of people go workout early in the morning and it’s hard to shake off the cobwebs of sleep to get the workout in.

People who take preworkout believe that the kick it gives them is absolutely necessary to get them to function in the gym. And as a coffee drinker, far be it from me to tell people to not do stimulants in the morning, ever.

But ultimately the stimulants are in some effect a placebo for the motivation you need to work out. They are in effect a crutch. Pushing a barbell does not become impossible or even substantially more difficult if you don’t take preworkout. Nor does pumping yourself full of stimulants make the task substantially easier… even if it does give you a lot more energy to throw at it.

As I’ve said before, your motivation to work out comes from your habits. You form habits and follow the groove those habits cut into your everyday life. That, rather than anything you take or are given, is what drives most of your “motivation”.

Uppers or not, it’s ultimately up to you to decide to do the work, and then actually do it. The money spent on preworkout might be better spent elsewhere, while you look a little more at your habits to motivate your training.

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You won’t see your abs until you see fat loss

 

I’m not sharing any groundbreaking info in repeating this, but it’s important:

If you want washboard abs, or at the least for your ab muscles to appear on your stomach… you have to lose enough body fat for them to appear.

Making the ab muscles bigger won’t work in itself. They are covered in fat, and you have to burn that fat in order for them to appear.

You also cannot spot-reduce fat. Fat burns in a mostly even fashion from the inside out, all across your body. To lose the fat over your abs, you have to lose a corresponding amount of fat all over your body.

Plus, fat is first burned from the center of your body, from around your organs and muscles. As that’s exhausted, then your body moves to the fat closer to your skin. If you want to burn the surface fat over your abs, you’ve got to burn off all that other internal fat first.

This takes quite a bit of fat burning, and you typically need to diet down to a rather low body fat percentage before you can see ab definition. For men, this is about 10-12% max, and for women (who biologically carry more fat) this is around 16-19% max.

Yes, strength training helps you get there, not just because muscle burns calories (and in turn fat), but because more prominent muscle will begin to show through the skin and reduced fat layers sooner than less-prominent muscle.

However, strength training is only one part of achieving the needed definition for visible abs. Diet and body composition is the larger component. You can’t out-train your diet and composition.

So if you want six pack abs, maybe take it easy on the core training and ab workouts. While good for core strength, that’s only one minor component of getting your abs to show. You need to lose the fat in a healthy fashion for the muscle to emerge.

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Planet Fitness is not bad

About a year ago, the growing and much maligned Planet Fitness gym chain opened a new location near my Chicago home in Wrigleyville. They advertised a rock bottom $10 per month membership, and 24/5 hours: Open 24 hours a day on weekdays, from midnight Sunday/Monday until midnight on Friday/Saturday (then open 7am-7pm on Saturday and Sunday).

(Before proceeding, note for the record I have only been inside one a handful of times, and currently have no need for a membership. I have also strength trained for extended periods at multiple gyms and fitness centers.)

Planet Fitness is known, and to many notorious, for their misnomered ‘no judgment’ policy. The policy creates a strict set of rules designed to curb/deter fitness bro behavior that is deemed intimidating to general gym-goers.

  • No grunting
  • No gallon jugs
  • No wearing stringers/crop tops
  • No deadlifting
  • No dropping or slamming weights on the floor
  • No bags on the gym floor

There are other restrictions but those are the major ones.

The key feature to Planet Fitness is the presence of the Lunk Alarm, which is set off by staff when a violation of the above policies is observed. This results in staff intervention and can result in ejection for the offending party.

To a lesser extent, staff may at their discretion quietly confront individuals exhibiting similar behaviors.


Fitness Bro culture is nowadays very popular, built around the idea of lifting heavy and getting a bigger upper body through low rep, close to max weight compound workouts like this and this. They abhor any aerobic exercise beyond brief, high intensity interval cardio, typically eat a low carb, high protein diet with supplements designed to build muscle, and judge fitness largely on max lifting strength as well as upper body size and definition.

I can address this topic another time, but the above prevalent approach is basically a one dimensional definition of fitness and tends to promote a one dimensional lifestyle. I do not have a problem with people lifting for strength. I have a problem with the implication that it’s the only valid, useful way to work out.

So, needless to say, that crowd doesn’t like Planet Fitness. And because Bro Culture has done a terrific job of using the internet to promote their niche culture as a much larger demographic and voice than they actually are, they have long since successfully crafted a negative cultural movement towards the Planet Fitness brand.

I’m not going to claim all their reservations are unjustified. There are a lot of complaints about Planet Fitness that in some contexts are important. The gym is definitely not for everybody, and certainly not for the 5×5/SS/Stronglifts disciple whose fitness goals revolve around their upper body measurements and their one rep max in a handful of key compound lifts.

There are however a variety of positive, worthwhile fitness goals that are not that. And there’s a variety of ways to build strength and upper body definition that Planet Fitness can productively serve.


Is Planet Fitness in itself bad? You may sense my answer from my prior tone: No, it is not inherently bad. And I’m saying this as someone who is not a member, who currently doesn’t have a use for the gym, who has worked out plenty and had positive experiences at other, more conventional gyms.

I have nothing much to gain from putting Planet Fitness over. In fact, I have many of the same reservations and concerns about their restrictive policies.

But I also know a negative niche agenda and bias when I see one. Much of the criticism Planet Fitness receives comes from that rather than an objective perspective. This makes me as skeptical of the criticism as it does towards Planet Fitness itself.


Depending on your goals, yes, Planet Fitness may not be a good option. But for many, Planet Fitness can still provide a lot of value and positive growth. Planet Fitness is not assured to stunt your fitness development And yes, while it can be useful in the present, you can eventually outgrow Planet Fitness.

I think both sides in the debate have some issues. I think Planet Fitness, however well meaning, is somewhat misguided and can be limiting. I think detractors feed off a misguided agenda built from their own selfish views and egotistical issues.


While many argue the gym’s strangely restrictive policies are designed to keep people away… the Planet Fitness near my home, since opening, (based on my bird’s eye view through their windows to the gym floor) has been very popular at most hours and consistently utilized, both on their treadmills and their weight machine section.

If the chain’s goal is in fact to net unused memberships, they’ve done a poor job of keeping the gym unused and unattended.


Most aspiring weight trainers get their news and info from conventional content aggregators, like Reddit or the Gawker family of websites. Many gravitate to hardcore weight training sites like T-Nation.

These provide a one-dimensional perspective on how to work out, and their predominately young adult demographic tends to fall into the trap of seeing their way as absolutely right and converse points of view as absolutely wrong.

Reddit’s Fitness community leaders in particular have crafted and operate upon a specific agenda built around a specific set of concepts on how to strength train and what your goals should or shouldn’t be. This agenda has influenced other platforms and driven a lot of derision towards Planet Fitness.

Not only are their specific principles or “recommendations” not right for everybody or even most people, but most beginners are nowhere near the physical condition needed to safely attempt and routinely do heavy compound exercises like low-rep high-weight bench presses, squats and deadlifts.

Most can’t lift anywhere close to their bodyweight with any muscle group. Plus, the mechanics of the compound exercises may conflict with the individual joint/bone structure of their bodies, which can facilitate long term injury. This never minds most’s lacking command of proper form, technique, recovery between workouts, dietary choices, etc.

It would make more sense for novices to first develop some basic bodyweight strength with exercises like pushups, dips, weight-free squats/lunges, etc… done with safe and proper form, and to develop strength within individual muscle groups (shoulders, back, chest, glutes/core), before considering max-level weight work in the more popular compound powerlifts. Most shouldn’t even attempt a low-rep high-weight barbell exercises before developing the strength and ability to do over a dozen push ups and chin ups. And, if their bodily structure produces uncomfortable joint/bone friction and shear if they do the exercise, then it may make sense not to do the heavy lifts at all.

This is where I think Planet Fitness can come in handy. A beginner isn’t going to get much more value from a conventional gym’s machines and Olympic-caliber weight training area. Even an intermediate trainee may not yet have the strength to move along to benches and deadlifts. They’re just going to pay more to either do the same more-appropriate exercises, or to get injured lifting beyond their capability.

A key note: The fallacious argument against machines is that they make you lift in a straight motion whereas humans naturally lift things in a curve, which can lead to injury.

However, if you look at the motion path of most of these machines, most do require you press/lift/move the weight at a curve. Plus, when seated, the seat and placement is often at an angle that facilitates arc-movement.

Also, a lot of barbell lifters, whether or not they’re taught to do so, end up doing their lifts in a straight line path anyway. So conventional lifting doesn’t outright avoid the problem. In fact, the machines may do a better job of preventing it.


I think Planet Fitness for most can be more valuable than other gyms, until you outgrow it. And most people aren’t at the point of having outgrown it.

To Planet Fitness’ credit, lifting beyond one’s safe capability is actually why so many lifters grunt and slam weights.

They don’t have safe, proper command of the weight they’re trying to push. They’re extended beyond their capabilities, and they have to redline themselves just to complete exercises, plus they’re not completing them with full command and proper form.

If these lifters had command and capability to lift the weight they were attempting, no grunting would be necessary, and they could quietly put the weight down instead of being forced to drop or slam it.

All this never minds people who slam and grunt for effect, to peacock around other people. I honestly don’t think there’s many of those. But the emphasis on pushing unsafely beyond one’s means comes from the same misguided and egotistical place.


You don’t break through from consistently overexerting yourself. You break through habitual work below and near your *stable* limit at an exercise, and then practicing sound diet/rest between workouts. And then you exhibit growth from testing your limits, not trying to lift beyond them.

Someone starting out can get a lot of mileage out of Planet Fitness beginning with the weight they’re capable of lifting, and gradually improving until they max out every machine and dumbbell.

Say what you want about their capability to exhibit max-gainz at a real gym. Maybe they’ll graduate to a big gym and struggle to bench press the same weight they max out on a machine, needing to take the barbell weight down some.

But they’ll be a lot closer to getting there after maxing out Planet Fitness than they are when they start. Isn’t progress the stated goal?


This also gets lost: Your fitness isn’t a primary function of the max weight you can lift. That expectation is a simple minded social construct that’s been culturally forced upon people by said Bro-culture.

It doesn’t honestly matter in the big picture exactly how much you can lift unless:

  1. You have a job that requires you lift that much weight.
  2. You are a competitive powerlifter whose wins and losses come down to how much you can push.

If your goal instead is bodybuilding, to improve your physique, there are a variety of ways to optimize your physical training for that aside from max compound lifts (which honestly are not efficient for bodybuilding beyond generally training major muscle groups). And the specialized machines may better facilitate that development. Not everyone who wants to look better wants to maximize their gains.

Bodybuilding is also largely a function of your diet and recovery anyway. Your chest only gets bigger from strenuous exercise if you eat the nutrients and get the rest that facilitate its growth. Your abs and other muscles only show once you’ve lost all the fat hiding them.

So I don’t mind the Planet Fitness no grunt, no slam policy. Never mind slamming weights being unsafe in itself, and never mind grunting being disruptive (and perhaps needlessly intimidating). Grunting and slamming weights shows you’re outside of your body’s pay grade, and you’re not physically ready to safely do what you’re doing.

Putting a weight down safely without straining is just as important as picking it up and pushing it without straining.


How do the lighter-weight strength machines at Planet Fitness promote novice strength training over a more loaded gym? Simple. If it’s challenging for you to lift, without being dangerous for you to do so, it provides strength training value.

If you’re too strong for the equipment at Planet Fitness, then you should be able to max out their free weights and machines. If you max them out, then sure: Run away to a bigger badder gym and don’t look back. You will get more value out of the big gym.

There are a lot of people who regardless of how they train are too far along for Planet Fitness. There is nothing wrong with the facilities at conventional gyms, or those SS/5×5 workout plans in themselves. They just are more useful to a particular type of person who has grown to a certain point, has a certain makeup, or has a certain set of goals ideal for their needs.

Most who have a use for Planet Fitness either aren’t close to that yet or won’t be that. As long as Planet Fitness has weights on the floor you cannot lift, and settings on the machines you can’t safely push, there is still potential in strength training in that environment.


Obviously, it’s important that you challenge yourself enough to spur growth during recovery. That’s one other gripe about Planet Fitness, that it’s such a soft training environment that people don’t effectively push themselves to grow.

Sure, if you aren’t pushing yourself enough at Planet Fitness you’re not going to grow. And that would be the case at any gym. If you’re going to not push yourself at a gym, you can either spend $10 a month for limited growth at Planet Fitness, or much more money than that for limited growth from the same training habits at another gym.

Being around people showing out before/during/after grunting out 1RMs and 3RMs isn’t going to better motivate people to work out. That’s not how positive habits are formed. Only one person can motivate a person to improve.

And of course, if you feel you need a coach, teacher or personal trainer to push you, then go ahead and pay for one. No, a friend or random guy spotting your attempt to bench weight that’s too heavy for you is not an acceptable or safe substitute.

Planet Fitness is not a reason people aren’t suitably motivated. And this never minds the people who aren’t even working out to begin with.


Another substantial criticism is Planet Fitness’ horde of cardio machines. Never mind that every gym has the same horde of cardio machines (even more so in most cases) and never draws the same derision.

If you have a fundamental issue with people doing too much aerobic exercise, I don’t think Planet Fitness is the dragon you need to slay. Maybe walk across the floor to your gym’s treadmills and start there.

That said, people use cardio machines for a variety of reasons aside from optimum fitness or weight loss. For example, I personally am a distance runner and I don’t use the treadmill or run outside for weight loss or “cardio” for its own sake. I have distance running goals that are personally important, and at times the treadmill can help meet those. This and other machines allow me to work on my aerobic fitness, of which I need a lot more than the typical person… who might do just fine with some periodic brief running or high intensity interval training.

Obviously the person who walks or lightly jogs on a treadmill for 20 minutes for the sake of “cardio” or “fat burning” is not going to get much from it. But they probably weren’t going to get much from a bigger gym either, nor was the presence of a squat rack going to get them to lift.


So, in conclusion, some people can get positive value from Planet Fitness. Some people can get more positive value elsewhere.

There are valid issues with the Planet Fitness business model, and legitimate limitations to the value they provide. The policies, however well intentioned, are ham-fisted. Calling their policy “non-judgment” is completely inaccurate, since clearly they are judging people (just like anyone else who claims non-judgment… to say so or point it out is in itself an act of judgment). The Lunk Alarm will always be an over the top method for dealing with their issues.

But slamming Planet Fitness is mostly a misguided product of an agenda from an over-represented niche culture whose way of life is merely one view among many, rather than absolutely correct. Both sides err in their own ways.

As with any gym or workout method, you get out what you put in, and how much you get out of Planet Fitness or any gym is a matter of what you put into working at it.

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Losing fat, losing weight, begins with knowing your eating habits

One of the reasons most dieting fails is because people lack a healthy, sustainable diet baseline. Of course, a big part of that is people not having any idea what their baseline is to begin with… if they even have one.

This is also a key reason modern people insidiously gain weight over time. Their metabolism slowing with age and decreased activity certainly doesn’t help. But a lack of consistency and healthy eating habits is the larger contributor.

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How to run in snow and ice

Snow finally hit Chicago hard for the first time this cold season. While 4-8″ isn’t anything close to a record, it means runners here finally get to deal with snow and ice.

Walking in snow and ice itself is an acquired skill, which puts running in snow and ice on a whole other level. Being a winter runner, I have enough first-hand experience and knowledge to help you continue to train outdoors in cold conditions.

The standard caveats apply: Layer accordingly, dress as if it’s 20 degrees warmer since you will warm up while running, and of course should the weather get suitably severe (blizzard conditions, massive snow or ice, thunder-snow, and dangerously low temperatures and windchill) you should go ahead and stay inside.

Barring that, here’s some key tips to running in snow and ice.

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Overeating: What To Do When You Do It

You’re trying to lose weight or maintain your current weight, trying to stick to a calorie total… but then you go wild and over-eat. Literally all of us have done this countless times. And it doesn’t have to trigger a disastrous slide into terrible long-term eating, or to a lesser extent another eating binge.

Here’s some tips for what to do in the moment after you’ve done it, and what to do the next day to mitigate what you did.

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Ensure your running fitness by building a Running Floor

Finding it hard to keep up with mileage demands? Finding yourself taking days off and skipping workouts?

If you want or need to run, but find much of your workout schedule daunting or find you don’t have the time you want/need to run… the key is to do a little bit of running rather than no running at all.

For example:

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The Control Rest Day Baseline, and using it to successfully carb cycle

Yesterday with the day off I did nothing, in terms of training. No running, no strength work, nothing particularly strenuous. I actually drove to get coffee, since I had vehicle-related errands to run that day. I did a minimum of walking… not easy to do in Chicago when you live in Wrigleyville and you do most of your business on foot.

Okay, big deal, just a rest day, right? Well….

… it had been a while since I’ve taken stock of my working basal metabolic rate (BMR). Your BMR is the rate at which you would burn calories in a day if you did nothing but lay or sit there. For men my size and age, this is somewhere around 1650-1700 calories.

You do more than sit around all day, so to find your baseline calorie burn you multiply that BMR by a standard multiplier.

  • Sedentary people who drive everywhere and never exercise can use 1.2 as their multiplier. You multiply your basic BMR by 1.2 to get your actual basal metabolic rate.
  • If you get any exercise once or twice a week, or you walk to get around everyday, your multiplier may be closer to 1.3.
  • If you work out every day it may be as low as 1.5 or as high as 2.0, depending on what you do for workouts.

Of course, I can’t just set my baseline at 1700 calories multiplied by a standard multiplier. My daily activity can vary widely, as a Chicago local who gets around on foot and runs a lot. Even if I don’t run, I may walk anywhere from 20ish minutes a day to several miles, and there’s no rhyme or reason relative to my training as to how much walking I do. Plus, this completely ignores strength training and any other physical activity.

I’ve had days where, with identical training (or lack thereof), I’ve burned anywhere from 2100 calories to over 4000. So, plugging my estimated general activity into a BMR tool and spitting out a number isn’t necessarily going to help me.


I still want to get enough to eat, while not overeating. I still do have tracker data that shows an average weekly calorie burn, which is around 3000 calories per day during training. But there’s more to it than that:

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