February 24, 2010

Click here for the full written transcript of this podcast episode

In this February 24th free audio episode: The Latest Research from The Journal of Strength & Conditioning,  Double Chins, Heart Rate Monitors, Testosterone, Soreness, Pre-Race Jitters and Protein!

Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected].And don't forget to leave the podcast a ranking in iTunes – it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback.

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Special Announcements

1. As the creator of the 300 page guide to fat loss, entitled “Fat Loss Lifestyle Manual”, the designer of the entire “Cardio Intervals DVD Series” and your personal guide in his brand new “Fat Loss Lifestyle Exercise Video Library”,personal trainer Darin Steen agreed to be interviewed by me and reveal some of his top fat loss tricks and tips, including some of the very same techniques he uses as personal fitness adviser to Dr. Mercola. You should definitely check out our fat loss interview by clicking here.

2. The 2010 Ironman CDA Triathlon Camp is being taught by Ben Greenfield from Sunday, May 16- Wednesday May 19, 2010, and is specifically designed to completely prepare you for the race course, race day tactics and nutrition and pacing strategies for Ironman Coeur D' Alene! Click here for more information and to register.

3. Ready to re-invent your body and discover how to eat and exercise in the most effective way possible? Ben's Body Transformation Club is now open and accepting 50 new members for March of 2010.  What the heck is Ben's Body Transformation Club? You'll need to click here to find out!

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Listener Q&A

Listener Troy asks: Hey Ben, I have a question about spot reduction.  I know people always say that it is a myth.  However, I used to be a triathlete, and I was very lean.  My workouts consisted of lots of intense workouts.  I switched my focus to marathon running.  I still do some intense training, but obviously I focus much more on mileage and longer slower workouts.

Anyways, as I have switched to my marathon training, I have realized that my face is fatter.  I am just as lean as I was when I was triathlon training.  I have low body fat and you can see my abs but I have more face fat than I ever have.  I sortof have a double chin and I am very self conscious about it.  It doesnt make sense that someone who is marathon training has this problem.  I see people who rarely workout who don't have nearly the fat around their neck/face as I do.  I understand that it is probably genetic, but is it possible that the type of training that I am doing affects my fat distribution?  If the answer is yes, doesnt this negate the idea that spot reduction is a myth?   Finally, is there any way to reduce the fat around my face.  I already have very low body fat, and any more fat reduction would require a great deal of sacrifice and supplements.  I was wondering if there are any particular exercise I can do that will target this area.  Would adding more intense workouts help?

Listener Kevin asks: You recently aired an episode about your testosterone levels.  You mentioned that yours was 46 and you increased it to the lower 70s with supplementation.

Questions:
(1) I had blood work done last month and mine was 345. My doctor advised that the range is between 200 and 750.  I certainly want to be on the higher end of the range.  I supplement my 2100 – 2500 calorie diet (30% Fat, 33% Carb and 36% Protein) with a multi, vitamin D, BCAA, L-Arginine, Fish Oil, Flax Oil and Flax Mill. I also consume whey isolate and casein.  I'm in the gym daily – doing cardio 30 to 60 minutes (LISS and HIIT) and weight lighting 5-6 days a week.  My Polar monitor records 700 to 1000 calories per workout – typically at 55% body fat burned.

I'm 50 years old, 5'11”, 195 lbs and 18% body fat.  My goal is increase my lean body mass by decreasing my body fat by 5 points.  Do you have any ideas on how I can increase my test level?

(2) Why do I have a 345 number and you a 46?  My exam was via blood and yours saliva but I would think we'd still use the same testosterone scale. No?

Listener Lorenzo asks: Can you get low testosterone from being hit in the head (too many concussions)…my doc said that it is a possibility and that it can disrupt your pituitary gland.  If the answer is yes, what can you do about correcting it?

Listener Elsa asks: I started my strength training a few days ago (squats, push ups, crunches) but it really made my muscle sore and it takes me a few days to recover. Is it that my workout is too intense and too long? Or is that normal? Do all lean people feel a bit sore in their muscles all the time? Thanks!

Listener Wendy asks: My husband is downhill ski racing in a week or so and he is working with some pre-race jitters already. He has worked and trained so hard and i am would love to see him have some tools to deal with all the junk that gets in your head! Do you have any suggestions for pre-race poopiness! Thanks Ben.

Listener Sondra asks: I am fairly new to your podcast and love the information that you have made available.  I am also a member of your Body Transformation Club and look forward to what you have in store starting in March. I have started taking MSM (1000 mg capsules once a day in the morning with breakfast) a little over two weeks ago.  This week I have noticed a splotchy rash that seems to be getting progressively worse.  I first noticed it on my arm but now it is pretty much everywhere.   Is this a common reaction to MSM that will subside or should I discontinue it?

Listener Patrick has a call in question about heart rate monitors and how to improve accuracy, as well as a question about whether to take a supplement like NatureAminos if he's still eating protein from real food on a refeeding day.

Listener Richard asks: Thanks again for the fantastic Podcasts and resources! Just two quick questions:

1)     Do you see any benefits of Hemp Protein over Whey Protein (or vica versa)  – I have recently switched to Hemp and find I get far less bloating.

2)     Do you think it is possible to ‘overdose’ or stress your liver and kidneys with too much protein.  I tend to use protein only after exercise (25 grams) and a little (25 grams) in my breakfast porridge as it keeps me satiated for longer.  As long as I drink plenty of water, how much is too much?

Best wishes and keep up the great work.

Finally, listener Eddy wants to run marathon 9 weeks before an Ironman. Will it negatively affect his Ironman? 1-920-428-5644. He also has a question about “The Marathon Dominator.”

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Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected].And don't forget to leave the podcast a ranking in iTunes – it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback.