Q&A with Trainer - Erik Ledin

[Erik]

Originally Posted by hamsta112052

Hi, Erik,

Every night I read a few more pages of your advice. Boy, are you on the money! I went on to your site and read the article about depletion the week before a contest. I was one of those who was wondering why I looked flat come showtime.

I followed your advice somewhat- didn't deplete water at all, actually, and I carbed up all week actually... well, got 1st place at Southern States- looked nice and full- even competitors that had seen me 4 weeks prior at another contest noticed it. I also eliminated most of my cardio, and have upped my calorie intake. I can see I was doing too much cardio. I did discuss all this with my trainer, and he had been trying to get me to eat more and lay off the cardio, so he's a happy camper right now!

Just want to say thanks, and I plan on continuing my self education. One of these days, when I can scratch enough money together, I would love to get meal plans from you, I'm sure I can use some help in that direction!

Awesome. Glad to hear it. Congratulations!

[jennib]

Erik can you check out my thread please............

http://www.siouxcountry.com/showthread.php?t=13079

[hamsta112052]

Hi, Erik,

I posted a thread in training and nutrition about water intake- I just can't seem to get in more than 60-70 oz. daily. I'm not thirsty, and pee is clear. Just wondering if this is ok, as I read the normal protocol for water intake is a gallon (or more) a day. Why is a gallon the magic number? And does this apply no matter what your size? I'm 4'11", and 96 lbs, and I feel like I'm awash on 60-70 oz. Maybe this works the same as caloric intake, smaller people need fewer calories? This is really the only issue I'm struggling with right now (or maybe it's not an issue)! Seems like everyone except me can get that gallon down!

[Erik]

Originally Posted by jennib

Erik can you check out my thread please............

http://www.siouxcountry.com/showthread.php?t=13079

Answered. Sorry it took so long.

[Erik]

Originally Posted by hamsta112052

Hi, Erik,

I posted a thread in training and nutrition about water intake- I just can't seem to get in more than 60-70 oz. daily. I'm not thirsty, and pee is clear. Just wondering if this is ok, as I read the normal protocol for water intake is a gallon (or more) a day. Why is a gallon the magic number?

It's not really. It's not really based on anything; just more of number that is all but ensuring more than adequate fluid intake.

Clear urine is good.

But 60oz does seem low - not even 2 liters.

And does this apply no matter what your size? I'm 4'11", and 96 lbs, and I feel like I'm awash on 60-70 oz. Maybe this works the same as caloric intake, smaller people need fewer calories?[/quote]

True. Water requirements generally scale with bodyweight/size but also with activity levels and overall intensity and volume of exercise too.

This is really the only issue I'm struggling with right now (or maybe it's not an issue)! Seems like everyone except me can get that gallon down!

At your size, it's not necessary. It's true however, that more water in equals more water out so you tend to wind up retaining even LESS water if you can get it nice and high. It also prevents the frequent little fluctuations in bodyweight as a consequence of changes in body water.

[hamsta112052]

Originally Posted by Erik

It's not really. It's not really based on anything; just more of number that is all but ensuring more than adequate fluid intake.

Clear urine is good.

But 60oz does seem low - not even 2 liters.

And does this apply no matter what your size? I'm 4'11", and 96 lbs, and I feel like I'm awash on 60-70 oz. Maybe this works the same as caloric intake, smaller people need fewer calories?

True. Water requirements generally scale with bodyweight/size but also with activity levels and overall intensity and volume of exercise too.
Thanks,
Erik, for all the info, I feel better knowing I don't have to chug that gallon, but I'm going to try for a happy medium, hopefully work my way up from 60 to maybe 80-90 oz, as I do notice those weight fluctuations. I had read your article about the water depletion and retaining water, makes total sense to me!


At your size, it's not necessary. It's true however, that more water in equals more water out so you tend to wind up retaining even LESS water if you can get it nice and high. It also prevents the frequent little fluctuations in bodyweight as a consequence of changes in body water.[/quote]

[tasha5951]

Hey Erik,

I have a question about Tabata Protocol. When is it best used? Building Phase, fat loss phase, anytime? As it's own separate workout? As a supplemental workout? At the end of a regular upper or lower body workout? Basically just looking for more info. Thanks.

[Erik]

Originally Posted by tasha5951

Hey Erik,

I have a question about Tabata Protocol. When is it best used? Building Phase, fat loss phase, anytime? As it's own separate workout? As a supplemental workout? At the end of a regular upper or lower body workout? Basically just looking for more info. Thanks.

An old school buddy of mine just wrote an article, from which I just pulled this snippet, since it highlights what most people don't realize about Tabata's.

The Tabata Study

Since you can't really go anywhere in the fitness industry without seeing or hearing about the latest and greatest Tabata workout, I just had to include this one. All in all though, there are really only a few points I need to bring forth.

• The Tabata study does not measure fat loss. Although Tabatas were certainly effective for improving aerobic and anaerobic performance, there was no mention of fat loss in the paper at all. None.

• The steady-state group in the Tabata study performed steady-state cardio. No surprise there. But the interesting part is that the Tabata group actually performed steady-state cardio instead of Tabatas for one of the five training days. In other words, 20 percent of their training days were allocated to a different method than what they were actually testing.

• The majority of the improvements in Tabata performance happened in the first three weeks and then leveled out.

• Tabatas were done at 170% of VO2 max, which is basically balls to the wall, maximal effort training on every set.

Having read all this I came to the following conclusions: Tabatas may or may not be effective for fat loss, but it certainly wasn't measured in this study and, based on this information, there is no real reason to assume that they are better than steady-state or any other type of interval training.

In fact, you can't really draw any conclusions about the effectiveness of Tabata style intervals for anything considering that they were also using steady state exercise and the results are difficult to separate out. Finally, even if Tabatas are effective for fat loss, lifting weights to perform them likely won't enable you to exert maximal effort to reach 170% of VO2 max on every set.

If you're lifting weights, odds are that your first set is sub maximal if you're able to lift it again after the 10-second rest interval prescribed by the protocol.

Note that I'm not saying these protocols aren't difficult (anyone who's ever done a round knows exactly what I'm talking about). I'm just saying they're not "technically" Tabatas, since you're using sub-maximal weights.


That said, I see no point in using Tabata's in a 'building phase' and I don't really like the 'any time' thing either since that sort of suggests that anything goes, whenever. Programs should have an objective behind their design, as programs aren't just simply collections of random workouts.

You could probably use them after a workout for some metabolic work if you're dieting. But remember, the super high intensity work can be over done too, and you basically have to literally destroy the Tabata protocol.

[Nancypro]

Hi Erik,

Can you direct me to some of your older posts on cardio? I don't want to be asking redundant questions. I was wondering about your preferred choice of cardio not so much duration but what types of variety of cardio you find to be best.

Nancy

[tasha5951]

Thank you for the quick response

[fitdzin]

Thanks so much for your time and expertise!
This has bothered me for YEARS.....I see women in the gym that just started working out, heck I've even seen women with much higher body fat than mine with thick veins running up their forearms. Up on stage, ripped to shreds when I won my pro status.....I barely had anything! It seems my veins are just small. Is there anything to be done? I've been lifting for 15 years, and feel like it really takes away from the conditioned look I want.

[Erik]

Originally Posted by Nancypro

Hi Erik,

Can you direct me to some of your older posts on cardio? I don't want to be asking redundant questions. I was wondering about your preferred choice of cardio not so much duration but what types of variety of cardio you find to be best.

Nancy

Hey Nancy,

I'm not sure to be honest; probably buried in this thread somewhere and I'm not exactly sure where.

But I can answer that one easily - I don't have a preferred modality to be honest. I tend to be of the mindset that various modalities serve as various tools and they can all potentially be used. Variety is good since it prevents efficiency of movement. I obviously DON'T like a lot of SS cardio, but I also don't like 'a lot' of intervals either. It can all be over done.

Mixing it up, using various modalities is best.

Oh, and I hate the elliptical. There's a reason it's the most used piece of cardio equipment in every gym. And the Rule of 180 says to do the opposite of what the 'herd' is doing.

[Erik]

Originally Posted by Erik

I obviously like a lot of SS cardio,

That should have said, obviously DON'T like.

[Erik]

Originally Posted by fitdzin

Thanks so much for your time and expertise!
This has bothered me for YEARS.....I see women in the gym that just started working out, heck I've even seen women with much higher body fat than mine with thick veins running up their forearms. Up on stage, ripped to shreds when I won my pro status.....I barely had anything! It seems my veins are just small. Is there anything to be done? I've been lifting for 15 years, and feel like it really takes away from the conditioned look I want.

GENERALLY speaking, the leaner someone is, the more vascular they potentially can appear since there's less body fat covering them. But even within that, there's going to be variability - some people are just more vascular than others.

Some bodybuilders get crazy vascular, whereas others (Flex Wheeler comes to mind) don't appear quite as vascular, regardless of how conditioned they are.

There ARE ways to enhance it, but if you're just genetically not a very vascular person, regardless of conditioning, it's unlikely to ever really become a strength for you.

[Nancypro]

Thanks Erik.

Originally Posted by Erik

Hey Nancy,

I'm not sure to be honest; probably buried in this thread somewhere and I'm not exactly sure where.

But I can answer that one easily - I don't have a preferred modality to be honest. I tend to be of the mindset that various modalities serve as various tools and they can all potentially be used. Variety is good since it prevents efficiency of movement. I obviously DON'T like a lot of SS cardio, but I also don't like 'a lot' of intervals either. It can all be over done.

Mixing it up, using various modalities is best.

Oh, and I hate the elliptical. There's a reason it's the most used piece of cardio equipment in every gym. And the Rule of 180 says to do the opposite of what the 'herd' is doing.

[Erik]

The Undercover Pro is back at it (or remained at it while nursing the calf injury) and is in the Dallas line up for her Pro Debut ...

Blog update later today.

[Rainy]

Originally Posted by Erik

The Undercover Pro is back at it (or remained at it while nursing the calf injury) and is in the Dallas line up for her Pro Debut ...

Blog update later today.

GREAT NEWS

[Erik]

She's back in the hunt ...

Blog Update:
However.... and there is ALWAYS a however...

[fitdzin]

I noticed you often feel the protein levels that girls are taking in in the off-season is too high. I'm 5"8 135 lbs and have been doing about 200 g a day with about 200 carbs and 75 fat. I'm building. Is this too much in your expert opinion?

Thanks,

April

[fitdzin]

ZERO cardio!! lol