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Today I was able to score an interview with one of Canada’s leading physicians dealing with overweight and obesity which has me totally stoked. 

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Check Out This Intro

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Dr. Yoni Freedhoff realized very realy in his medical career that the medical community, himself included, was not adequately managing obesity. Though many patients requested weight-loss advice he had very little to offer as the management of obesity is simply not taught during medical school or during medical residency.

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Consequently, Dr. Freedhoff pursued training from the American Board of Bariatric Medicine (ABBM), the only medical organization in North America to offer certification in Bariatric medicine, and in March of 2005 he became one of only three physicians in Canada to be board certified by the ABBM.

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In 2007 the Canadian Obesity Network recognized him as a national obesity expert and in 2010 he was named their Family Medicine Chair.

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Since dedicating his professional career to the treatment and management of overweight and obesity, Dr. Freedhoff has been a sought after speaker and teacher. He lectures at all levels of the University of Ottawa’s medical school and supervises both medical students and residents in his office.

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He has also been referred to as Canada’s most outspoken obesity expert and the Canadian Medical Association Journal once dubbed him a Canadian “nutritional watchdog”.  Dr. Freedhoff is quoted regularly in the national press, and appears frequently on television including CTV, CBC, and the A Channel.

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He has also co-authored a medical textbook on the office-based management of obesity, Best Weight: A practical guide to office-based obesity managementwhich is available at online booksellers and, at the insistence of Drs. Freedhoff and Sharma, available freely for download from the Canadian Obesity Network.

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In other words, Dr. Freedhoff is BIG TIME.  Let’s get at the interview.

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Dr. Freedhoff, thanks for taking the time to do this interview.  Can you take a second to let my readers know a little bit about your background, your interests, and your credit card numbers?

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Pretty regular guy.  Grew up with no plans for medical school.  Left home at 17 and subsisted on pizza, beef and beer.  Accidentally ended up on a med school track and started out when I graduated as a regular family doc.  Changed my focus to nutrition and weight management slowly – no personal story.  There was a conference on obesity in Las Vegas and I wanted to go to Las Vegas.

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Let’s start with a big one.  Where do you think most people go wrong when it comes to weight loss efforts?

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They try too hard.  People get it in their heads the only way to succeed is to undereat, overexercise or deny themselves everything they enjoy.  Go figure people quit.

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What role (if any) do you feel that exercise plays in weight management?

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Exercise is crucial for weight management, but probably not for the reasons most believe.  The calories burned through exercise aren’t fair.  There’s just not enough of them to write home about unless you’re doing ridiculous amounts of the stuff.  That said, people are 4x more likely to regain weight if they don’t exercise.  My belief is that exercise cultivates an attitude of healthy living and that in turn helps people with their dietary strategy and their consistency.

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Many of my readers would probably argue that weight loss is less relevant than fat loss.  Do you think exercise is important for body composition change rather than just focusing on weight?

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Exercise is crucial for health regardless of weight.  I wish that were the focus of public health messaging on exercise.
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What role do psychosocial issues play in weight loss and how might a young professional dealing with weight management learn more about this?

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They can be dramatically important.  Analyzing one’s healthscape needs to take into account all of their realities.  The single parent with two jobs isn’t likely going to find a tremendous amount of time to exercise in a gym style setting, nor are they likely to be cooking gourmet home made meals.  I recommend people analyze their efforts for both reality and liveability and remember that it’s ok to admit that reality matters.  Of course if you identify an area that needs work, work on it and access your own friends, family and professional resources for help.

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If you were a personal trainer running a commercial practice how would you adjust your practice to be of most help to your clients?

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I’ve got no idea.  I know that what I sell is tough.  It’s not sexy, it’s not miraculous and it doesn’t make it any easier that most folks out there are in fact looking for sexy magic.  If trainers were able to help water down the desire for sexy magic, I think that’d go a long way towards their clients actually sticking to a healthier lifestyle for life.

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If you HAD to simplify weight and/or fat loss down to a list of simple truths what would those truths be?

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Just one.  Don’t get hungry.  Once you’re hungry, you’re done.  People don’t make wise dietary choices when they’re hungry, and if you don’t believe me, head to the supermarket hungry one day.  Ultimately people need to be taught to use food to minimize hunger.  That means breakfast, that means snacking, that means protein and that means calorie awareness.

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That’s excellent Dr. Freedhoff!  Thank you so much for taking the time to do this interview.  Please feel free to let my readers know where they can learn more about you.

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My pleasure.  Feel free to head over to my blog to read some of my rants over there – www.weightymatters.ca

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Back at the start of January I posted my professional goals for 2011 and since the month is coming to a close I decided to do a quick review this morning to make sure I’m on target with those goals that are “actionable”.

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Monthly T-Nation Submission 

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Sent yesterday afternoon.  Check.

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Post 2 Blogs Per Week

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At least two per week since my goals post.  Check.  And next week I’ll be posting an interview with one of Canada’s leading obesity experts and co-author of Best Weight Dr. Yoni Freedhoff.  I’ll also be sharing a summary of the incredible journal club seminar I attended last night with Dr. Tom Wolever (one of the original developers of the glycemic index). 

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Newsletter At Least Once Per Week

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Done.  However, I need to focus on creating more subscriber only content which WILL happen in February.

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Release 2-3 Fitness Products

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It is decided.  My first fitness product will be released in late March and the focus will be How to Read Fitness Research.  I’ve already lined up some big names in the industry to review the product about a month before it is released and make sure it is on point so you won’t be disappointed.  I am super excited about this and if you’re interested in reading fitness research, I think you are going to LOVE this product.  (As a side note: My next project will likely be on the psychosocial elements of body compostion change – but with a way cooler title) 

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Be Ruthless with Time Management

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Okay…so I planned to cut down on email and Facebook.  FAIL.  I need to do this more if the aforementioned product is going to drop on time (which it is).  Damn you social media.  Damn you!

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Product Reviews

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So far so good.  And speaking of which, today is the last day to pick up Effective Rotator Cuff Exercises at the discounted price.  Of course, you can still get it tomorrow and pay $20 more if you have money to burn.  Otherwise, if you’re thinking about picking it up I’d highly suggest you pick it up now.  Just sayin’.

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What are your personal or professional goals for 2011?  Are you crushing them?  Please share below.

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As I mentioned in my product review on Monday, my good friend (and fellow Canadian) Rick Kaselj is releasing his Effective Rotator Cuff Exercises program at a 20% discount until Friday of this week.  Today I asked Rick to fill in some of the missing steps most fitness professionals and their clients make when attempting to rehabilitate a rotator cuff injury.  Check it out.

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Mark asked me to send in some details when it comes to what I do when a client comes to see me with a rotator cuff injury.

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Often times the client has gone to their doctor, got a diagnosis, and got clearance to start an exercise program dedicated to their rotator cuff.  Then they come to see me to determine what they can do in order to overcome their rotator cuff injury.

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These are some of the missing steps that I often see other trainers, coaches and therapists make with their rotator cuff injury clients.

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#1 – Strength is Important but…

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Most times my clients have gone on the internet and downloaded some exercises to do when it comes to their rotator cuff.  They are often strengthening exercises.

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You know, the typical type of rotator cuff exercises you see people doing in the gym.  The client had the right idea but it is too bad that those exercises alone are not that effective in fully overcoming a rotator cuff injury.

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Strength is important but there is so much more than just strength when it comes to overcoming a rotator cuff injury

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#2 – Work on Range of Motion

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If you don’t have fun range of motion with your rotator cuff, work on it.

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Having full range of motion of your rotator cuff, shows your brain that it is okay for you to move your shoulder through full range of motion and that you are not going to re-injure yourself if you do.  This decreases guarding in the shoulder, improves movement and speeds up recovery.

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A lot of time people just focus on movements to shoulder height.  It is important to work on strengthening the rotator cuff against gravity through the full range of motion especially overhead.  Often people avoid doing anything overhead and it leads to the cycle of loss of muscle bulk, loss of strength, loss of endurance, loss of activation and loss of range of motion.

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Remember, the most important part of the shoulder range of motion is the last 10 to 20 degrees in both flexion and abduction.  If you are missing this, there is a good reason why.  It probably means you need to work on the next part.

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#3 – Do Some Isometics

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I know, they aren’t cool but if you believe in rhythmic stabilization or oscillation training, then the step before is isometrics.

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I find a lot of the general public clients need this when it comes to their rotator cuff exercise program.

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When they master isometrics it is off to rhythmic stabilization or oscillation training but most time people stopping doing isometrics too soon or jump to the advanced exercises before their rotator cuff injury is ready for it.

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#4 – Get Away From Planes of Movement

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Most shoulder exercises evolved out of body building and follow planes of movement (front raises / sagittal plane, lateral raises / frontal plane, rotation/ transverse plane).  Start mixing it up.

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Get away from planes of movement and start mixing all of them up.  You can do this with tubing, dumbbells, pulleys, kettle bells, or any kind of resistance.

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Who is this Rick Kaselj Guy?

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Rick Kaselj is a personal trainer that focuses on helping clients overcome their injuries.  Rick’s specialization is the shoulder and he did his Masters’ degree project on designing effective exercises for the rotator cuff.  He shares with rotator cuff injury suffers and fitness professionals what he has learned in school and from his client’s and has put it all into the Effective Rotator Cuff Exercise Program.

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I think that is it.  If you have any questions, just let me know and leave a comment below and I will answer it.

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Thanks for reading and thanks for the opportunity to share, Mark.

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Rick Kaselj, MS

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Okay…it’s Mark again… 

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Also remember that if you purchase Effective Rotator Cuff Exercises before the end of day this Friday I’ll shoot you a short 3 minute video detailing a trick I use to instantly increase client strength and range of motion in their shoulders. 

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Effective Rotator Cuff Exercises <—- Go Get It!

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Lately there has been a lot of talk about the effects of thoracic mobility and scapular stability on shoulder pain and I agree wholeheartedly that this must be part of any assessment.  However, I think it is important that we don’t neglect the rotator cuff itself as this is often the site of injury and pain.

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Fortunately, a few weeks back I got and advance copy of my good friend Rick Kaselj’s Effective Rotator Cuff Exercises Program.

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I have been following Rick’s stuff since I first saw his Muscle Imbalances Revealed product last year and I’ve never looked back.  His newest program is dedicated exclusively to teaching fitness professionals how to deal with the single most common shoulder problem – the rotater cuff injury.

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Let me break down the top 5 reasons why I like this product!

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1.  The 200+ Page Manual

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To be frank, this manual is jam packed with info and (in my opinion) is worth the entire cost of the product.  If you’re a research geek like me you’ll also appreciate that every chapter is fully referenced so you can verify everything for yourself!

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After the introduction the table of contents looks like this:

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Shoulder Anatomy – Here Rick delves into some basic shoulder anatomy.  Obviously I am an anatomy geek and I think that knowing the anatomy is paramount in any good rehabilitation program.

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Functional Anatomy and Biomechanics – Once you know what the structures are you need to know how they behave in a healthy functioning shoulder. 

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Pathomechanics and Rotator Cuff Injuries – Of course, the next logical step is to understand how and why the rotator cuff becomes injured so you can determine how to fix it.

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Diagnosing Rotater Cuff Injuries – This is where Rick’s experience really shines as you can’t just get this stuff from a textbook written by some guy who has never treated a patient or client with an injury.  This chapter totally nails it in terms of range of motion assessments, potential causes of pain, and signs of atrophy of the cuff.

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Treatment and Management of Rotator Cuff Injuries – From acute injury to chronic, Rick details the steps to take with each.  He also breaks down which injuries might require surgery and which would most benefit from conservative management. 

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Exercises for Rotator Cuff Injuries – Here Rick talks about they types of exercises required to get someone from ground zero back to full speed.  At this point I have to admit I was mostly skimming because I was like “hurry up brother…just show me the exercises”.  Let me tell you now….Rick didn’t disappoint. 

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Effective Rotator Cuff Exercises - This is where the title comes from and once you read the manual you’ll see why.  Rick drops 85 (yes 85!) rotater cuff exercises complete with indications (when you should use it) and contraindications (when you shouldn’t use it) for each one.  Each and every exercise is accompanied by large, full color photos, a description of the purpose, method of execution, and progressions to take you to the next level.

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Even when I thought I’d be able to critique the one exercise he put in here that I didn’t like (the “empty can” exercise) the contraindication suggested that while some therapists still use this that the “full can” was superior.  In short, Rick nailed this chapter.

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The manual simply rocks!  – Not a chapter.  Just a fact.

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2.  The Three Month Rotator Cuff Program

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Just in case you were thinking “Oh great…one of those books with a useless laundry list of exercises” have no fear.  In the product Rick breaks down a complete THREE MONTH sample rotator cuff rehabilitation program from passive range of motion to active, from isometric strength to dynamic strength, and from purely rehabilitative movements back to regular training.

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This is absolutely awesome for guys like me who like to delve into theory, but also like to see a connection between the theoretical and the practical application. 

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3.  Client Handouts

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How many times have you read an electronic product, got some great ideas, and then had to take pictures of exercises to email or give to your clients?  Giant time drain!

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In this case, Rick provides the aforementioned sample program on sheets that you can print out and hand directly to your client so they can take it home and repeat the program as needed.  He even left columns so your client can record what they’ve done and you can check it out when they bring it back.

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4.  Rotator Cuff Seminar

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Included in the product is also a 60 minute seminar on the rotator cuff that I think nicely brings everything together.  If you learn better by listening you’ll definitely appreciate this piece.  Personally, I learn better by reading so I almost always read the written component first and watch the video afterward to drive the points home to pick up any pearls of wisdom that I missed the first time around.  This was very much the case with Rick’s seminar.

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5.  Money Back Guarantee

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Frankly, I don’t like to endorse products without an iron clad guarantee.  I want my readers to feel confident in their purchase and not be concerned that they’re being duped by an internet con man.

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That is why I love the fact that you can try Effective Rotator Cuff Exercises for 90 days to see if you like it.  If you aren’t absolutely blown away and the product isn’t everything I’ve promised you can just contact Rick and he’ll refund every penny without question.  Absolutely no risk!!! 

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In Summary

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I think Effective Rotator Cuff Exercises is a solid addition to the library of any fitness professional because rotator cuff injuries are the single most common shoulder injury we have to deal with.. If you’re serious about understanding and dealing with busted up rotator cuff you absolutely must own Rick’s product.  However, if you want to save yourself 20% and score all of Rick’s fast action bonuses you need to pick up the product by this Friday. 

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Oh…and just to sweeten the deal…

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If you pick up Rick’s product before then end of Friday this week simply email me your purchase receipt to info@markyoungtrainingsystems.com and I will personally send you my very own very short (3 minute) bonus video detailing a manual muscle test I use on clients with shoulder pain and a couple quick fixes that will increase strength and range of motion so fast that your client will think you used magic.

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I know this sounds gimmicky, but I am absolutely not kidding – when they wrote me up in the local paper the client that I used thist stuff on actually called me a “witch doctor”. 

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So go pick up Effective Rotator Cuff Execises, email me the receipt and get all sorts of great stuff.

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The other day my post Fat Loss Made Simple sparked a fair bit if discussion and created a lot of traffic on the site so I’m going to assume that you guys enjoyed this type of post.  As a result I’d like to share with you the three cardinal rules I follow when designing a muscle hypertrophy program.

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1.  Sufficient Calories

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While is is within the realm of possible to lose fat and gain a substantial amount of muscle at the same time (mostly for beginners), most people will find that gaining muscle mass is far easier if they are in a calorie surplus.  In other words,  to gain muscle at a decent rate you need to need to consume more calories than you burn.

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However, the surplus doesn’t need to be on the side of eating thousands of extra calories each day (which will basically just get you fat).  If you want to gain muscle a surplus of as little as 500 calories per day above maintenance will do the trick.  The key to note is that a natural trainee can’t gain muscle at the same rate they can lose fat.  If you’re gaining 1-2 pounds per week, it is probably fat.  Always measure your waist regularly on a mass gaining protocol.

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2.  Resistance Training

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I think it pretty much goes without saying that if you want to gain muscle you need to lift weights.  However, I think the common contention is to do more work while you’re dieting and less when you’re putting on mass.  I tend to do things the other way around as I like to have clients do more load, volume, and frequency when they have the calories to support it.  If you’re going to train 3,4, or 5 days per week at any point during your training year, do it when you’re trying to gain muscle.

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If possible – with natural trainees I like to have them hit each muscle group (especially those that are lagging) two times per week.

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3.  Adequate Protein

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If you haven’t noticed, this list is starting to look a lot like my previous list for fat loss except for the notion that calories should be higher during a muscle gain phase and that training volume should follow calorie intake.  Protein, on the other hand, is one thing I think that you can afford to actually reduce when your calories are higher.

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Basically, when you are in a calorie deficit (i.e., losing fat) I believe you have a slightly greater protein requirement then when you have a calorie surplus.  When you’re putting on muscle I think you can easily let go of some of the stress you might have about consuming really high protein and stick with the 0.8-1.0 gram per pound.  And if your muscle mass is climbing, you’re on target.

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This is most certainly not to say that you can’t or shouldn’t consume higher amounts of protein in a muscle gaining phase.  I’m just saying there is little (if any) additional benefit.

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In Summary

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To gain muscle eat slightly above maintanence, resistance train frequently, and consume enough protein (but don’t stress if it isn’t “where it should be” if muscle is going up).  Oh…and monitor your waist measurement.

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