Ask Mike Archives

Ask Mike: I know this is the recovery week, but what exactly should I be doing this week – same level of cardio?

Monday, March 21st, 2011 at 5:57 pm  
Leave your comment

Hi Mike,

I know this is the recovery week, but what exactly should I be doing this week - same level of cardio?

Thanks – see you for phase 4!

Mary

Hi Mary,

Great question.

Recovery week is designed to allow your spirit, mind and most important in regards to boot camp, your body, to heal, recover and regenerate so as to return to a stronger and fresher state of being.

I wrote an article about recovery week.  To read it click here:

Recovery Week Plan

Perform the following active recovery workouts if you feel:


Beat Up:

S:  NO strength

C:  (1)  WL = 360 female/270 male of total cardio (can be weight bearing and non weight bearing) sprint intervals and non-sprint.

(2)  FL  =   220-250 females /150-175 males of total cardio (can be weight bearing and non weight bearing) intermittent sports, sprint intervals and non-sprint.

(3) P= ask me

N:  Eat lean & clean

Regeneration:  Roll, stretch, mobility exercises, movement prep, massage, whirlpools, alternative medicine therapies… x 3.

Semi-Beat Up:

S:  50% total strength volume x 1-3 days (do 50% of a challenge workout or do 50% of week 3 of Workout A, B and/or C  from exercise log or 50% of the 4 Week Fat Loss Jump Start Workout);

C:  WL = 250 females / 175 males; FL = 190 females / 125 males; P = ask me

N:  Eat lean & clean.

R:  Roll, stretch, mobility exercises, movement prep, massage, whirlpools, alternative medicine therapies… x 2.

Feel Great:

S:  1-3 days of full strength routines (do full challenge workout or do week 3 of Workout A, B or C from exercise log or full workout of 4 Week Fat Loss Jumpstart);

C:  WL = 250 females / 175 males; FL = 190 females / 125 males; P = ask me

N:  Eat lean & clean.

R:  Roll, stretch, mobility exercises, movement prep, massage, whirlpools, alternative medicine therapies… x 1.

I hope this helps and if you need clarity, just comment below and I’ll answer it for you as best I can.

Your coach,

Mike

Ask Mike: What’s the difference between weight loss & fat loss?

Sunday, February 20th, 2011 at 5:27 pm  
Leave your comment
Hi Mike,
What is the deifference between fat loss and weight loss?  Isn’t it ultimately the same thing?
Thanks.
Linda
Hi Linda,
Thanks for your question, it’s a great one.

Definitions:

Fat loss occurs when the weight of your fat mass decreases and/or your body fat % decreases.
Weight loss occurs when your body weight decreases.

Fat Loss

The main difference is that you could decrease your fat mass and your body weight on a scale could also decrease (you lost fat) or it could increase (you gained more muscle than the fat you lost) or stay the same (your fat loss was equal to your muscle gain).

Weight Loss

Where as with weight loss, the main goal is to just see the scale read less and one could lose weight from fat loss, from muscle loss or from a combination of both fat loss and muscle loss.  Having your body weight decrease because you’ve lost fat only is best case for those looking to lose weight as you’ve both decreased your body fat % and you’ve decreased your body weight, while preserving your lean mass and your metabolism.  This however is not always the case and it is not uncommon to lose muscle only, lose muscle and gain fat, or to lose both muscle and fat while losing weight.  Your goal and our goal is to not lose muscle as this can affect the rate of your metabolism, energy, mood and appearance so that is why we teach eating a protein with every meal and include strength training and high intensity interval training as part of your weight loss plan to help maintain and/or increase lean mass while losing fat mass and decreasing your body weight.

In Summary

With a fat loss goal, one could lose fat, but not lose weight because you could gain muscle at the same or at a greater rate than the fat you lose resulting in your body weight staying the same or increasing.  If weight loss is your goal, then we want the majority if not all of your weight loss to come from fat loss, but know that some might come from fat loss and muscle loss, or from entirely muscle loss and that the reason you must eat a protein at every meal, strength train and do high intensity interval training for cardio is to both preserve and enhance your lean mass.
If you want to maintain your body weight while focusing on fat loss then you must decrease your fat loss and increase your muscle gain at roughly the same rate.  A 1:1 ratio.
If you want to increase your body weight while keeping your body fat percentage the same or lower, then you must increase your muscle gained while maintaining your fat mass and/or decreasing your fat mass at a rate less than the rate at which you gain muscle.


Ask Mike: Do you know of a good Massage Therapist?

Saturday, February 12th, 2011 at 8:22 pm  
Leave your comment

I’ve been asked a few times recently who I recommend for masseuses (massage therapists) specifically for Tennis Elbow (Lateral Epicondylitis), the pain one feels on the outside of the elbow from repeated or strenuous pulling activities and for shoulder discomfort resulting from a combination of poor posture and overhead activity.

Here is my recommendation:

Massage Therapist:  Chris Larson, NCTMB, NCPT, A Deep Tissue & Muscular Orthopaedic Rehab Specialist.

Chris works out of:

Joint Ventures,

Kenmore Square

654 Beacon Street

Boston, MA 02215

and

Mike Boyle Strength & Conditioning

29 Draper Street,

Woburn, MA  01801

Ask Mike: Lateral Knee Pain

Sunday, May 9th, 2010 at 7:45 am  
Leave your comment

One of your boot camp peers, Julie B recently asked me about some lateral knee pain she was experiencing.  Below is my reply.

Hi, Mike. When I run outside, the outsides of my knees start hurting about 15 minutes into the run. Can you give me suggestions about what that might be from and how I can try to fix it.

Thanks,

Julie B




Hi Julie,

It’s most likely you’re Iliotibial Band (IT-Band), or possibly from your foot.  Very common in runners and especially women with wider pelvis’s.

Short term fix:  Ice, stretch (hip cross behind with overhead reach, the band stretches we did today in class -particularly the hip crossover pull; also the prone glute push), foam roll (IT-Band, Lateral Quad, Glute Medius, Piriformis, Lateral Calf, TFL, 1-arm lat), get a massage, cold whirlpool or hot / cold shower intervals.

Long term:  check footware, run on grass, perform 1-leg exercises, strengthen glute medius.  The butt finisher we do in class this phase, should be a good routine for you.  I can also recommend some at home exercises that might be more targeted to your situation, if you like.

If you can stay a few minutes after class, I’d be happy to listen and evaluate your discomfort.

Your coach,

Mike


Ask Mike: When are the other people in class doing their cardio / how do they fit it in?

Saturday, April 17th, 2010 at 7:50 pm  
Comments (2)

Patty from the 6:30pm class asked this great question and I provided some answers to
her, but I thought I’d go straight to the experts (you) and find out what you do.


So, when are you getting your cardio minutes in?


What days are you doing cardio on?


How are you finding the time?


What are you saying no to now?


What did you used to struggle with or do you still struggle with?


Please share your answers below.


Your coach,


Mike