Strength & Fitness

Exercise Regimen

Are you trying to lose weight, build muscle, get stronger or excel in a given sport? Maybe you're just hoping to slow the aging process, which exercise and good health habits can surely help accomplish. But male or female, young or old -- where do you start and what do you do? And if you're already an experienced exerciser or athlete, how do you fight your way off a plateau or avoid going stale?

Over the past 20 years, Marty Gallagher has written more than 200 articles for such magazines as "Muscle and Fitness," "Flex" and "Powerlifting USA." He has interviewed hundreds of the world's top athletes, quizzing them on the training tactics they used to succeed.

Gallagher, a World Powerlifting Champion and fitness expert, takes your questions about every fitness topic under the sun.

A transcript follows.

Editor's Note: Washingtonpost.com moderators retain editorial control over Live Online discussions and choose the most relevant questions for guests and hosts; guests and hosts can decline to answer questions.

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Marty Gallagher: Hello everyone - thanks for tuning in…

My fitness day camps have turned into unintended mini-lab experiments in fitness application: a tremendously wide variety of people come and collectively we analyze how to create physical momentum out of thin air. Regardless if the individual is a champion athlete or a rank beginner, regardless of gender or age, we seek the same thing: physical transformation. If we were satisfied with our current physical condition there would be no yearning for change, no burning desire to put up with the discomfort, time investment and deprivation necessary to trigger truly significant physical transformation. In this age of glib hucksterism it seems politically incorrect to mention that true transformation does not occur in response to gentle alterations; to the contrary events of true physical significance occur only when we subject ourselves to self-inflicted physical trauma and behavioral modification. Easy workouts are not enough; to build muscle and oxidize stored body fat we have to exercise consistently and intensely. Without behavioral modification as it relates to what we eat and drink, the quest for true fitness becomes an exercise in futility. The dilemma is what must we do to trigger transformation? Certain procedures work - I know this from decades of empirical real life experience. These procedures, correctly selected and applied with due diligence, cause the body to reconfigure itself. By reverse-engineering the process we start by establishing a realistic goal, setting the goal in a timeframe and work backwards to a start point. Incremental change is the name of the physical transformation game.

The tools used are primordial: to modify the muscles that drape the exoskeleton we use progressive resistance training; to modify the efficiency of the internal organs we use cardiovascular training; to mobilize and oxidize stored body fat we modify caloric content and volume. This Fitness Triad is the very breath of simplicity but within each of the three big check squares exist a universe of possibility. This is where I come in: whether through this on-line conversation or in person at a day camp, my role is that of a dispassionate guide. I can help you select successful strategies and avoid dead-ends; I can assist you in devising a game plan that is effective and result producing; I can tell you the harsh truth - real renovation is revolution not reorganization. Nothing of significance occurs in response to subtle modification. Unless you have already found your way into the slipstream of progress tinkering and rearranging the deck chairs will not yield the results you seek. If you are on the outside trying to establish a toehold, that which you have been doing is going to have to be tossed aside in favor of more radical tools and modes. Obviously if what you are doing was result producing then it would be self evident; equally evident would be the fact that you shouldn't tamper with a system, any system, that is delivering results…not imaginary results or miniscule results but tangible, measurable results.






In the world of fitness results are easily identifiable - are you losing body fat? Is muscle size increasing? Are endurance, strength and vitality on the upswing? Do you feel better and look younger than your chronological reality? Do you feel vibrant and alive? Here's the deal: anyone who tells you altering the human body can be made easy or effortless by purchasing a particular product, machine or device is telling you a whopper in order to sell you something. There are no miracle short cuts, no magic bullet products or methods that will allow you to bypass the blood, sweat and tears that accompany significant physical transformation - that's the bad news - the good news is that the road map to true transformation exists and is easy to understand and follow. By using me as a resource you can devise a customized fitness game plan that will deliver the results you seek. If you ask the right questions and have true grit, gumption and burning desire you can self-administer your very own vital transformation. I can help sort through the purposeful obfuscation and commercial taint. Like a backwoods guide, I can tell you if you are on the right or wrong path. KISS - keep it simple - engage in progressive resistance training, perform cardio exercise on a regularly reoccurring basis and eat with precision. Within these three arenas exists a myriad of possibility and variety, enough for a lifetime of study and application

Allow me to help. Ask the intelligent question and let's construct some game plans that trigger true transformations.

Who has a question?

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Zebulon, N.C.: Hi Marty,

Hope all is going well for you !

As for myself, not too good. I am struggling with losing weight and losing strength. I can't seem to lift heavy and control the eating enough to lose weight. Eating less while lifting heavy slows down my recovery. Of course I can recover faster if I eat more. So, I am back up to 232 and have stalled on the bench progress at 385. It's driving me nuts. I may wait till next year to start my powerlifting career. At this rate I do not know if I will be ready by October 30th or not. I am not interested in lifting at 242 so I may just start lifting light and doing lots of cardio in starvation mode. I am getting desperate even though I have already had plenty of time go by. I am definitely not doing something right ...

Help me out if you can -- any ideas to get me out of this rut? It seems I have lost my motivation too. I guess I do not want it bad enough ...

Marty Gallagher: John this problem is quite common: we have to 'recast' the periodization cycle...

1. you peaked early - the good news is you established new personal bests

2. count up the number of weeks remaining and reverse engineer the results

3. if, by way of example, you have 8-weeks left and wanted to hit say a 400 bench press at 220 there are two parallel points of attack...

in week 7 we need to bench 400, week 6 390, week 5 380, week 4 370, week 3 360, week 2 350 and week 1 340

bodyweight: week 8 220, week 7 224 (i have last week tricks) week 6 225, week 5 226, week 4 227, week 3 228, week 2 229, week 1 230....

call me....

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Ab Wheel: I recently got an ab wheel, and I don't think I am using it correctly. It seems like such a simple device, and yet ... Could you review the basics? Thanks!

Marty Gallagher: 1. kneel down
2. roll forward keeping the arms straight
3. touch your nose on the floor
4. roll back to the start keeping the arms straight

to make is easier, roll forward on a slight incline; this will make the pull back easier - what is the problem?

also: wrap a towel and kneel on it throughout...

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Washington, D.C. : Marty,

This is a strange question, and I hope to explain it clearly enough to solicit a response. I am a 29-year-old female who has always had an athletic build. I am trying to slim down overall, but find that I build muscle very quickly and therefore do not get smaller. Now, I understand that having muscle is a good thing (increases metabolism, etc.). But, in order to fit into and look good in clothing, most of which is not cut for women of my body type, I do not want to gain any more muscle but instead get smaller overall.

So my question is, what should my workout routine contain so that I can slim down overall? I don't have my measurements, but I am 5'8", 165 lbs. and a size 8.

Thank you

Marty Gallagher: The solution lies in the caloric intake -

training hard while in a caloric surplus (consuming more calories than are oxidized on a consistent daily basis) will cause a person to gain muscle mass - perfect for power and building size

training hard while maintaining a slight caloric deficit will cause the body to mobilize stored body fat to fuel caloric shortfall - muscle will be maintained assuming calories are not slashed radically and sufficient protein calories are present

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Fairfax, Va.: Just wanted to say I loved the opening essay. Wish all the fad dieters/exercisers could read it ... have you written any articles/books that document your ideas in more detail?

Marty Gallagher: I have had over 300 articles published in a dozen publications over the past three decades...I currently write for four publications in addition to this one...

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Washington, D.C.: Marty, hi! I am a 27-year-old F, average weight and strength, have made some gains in the last year with using weight machines and cardio 3x weekly. I'm pretty nicely toned, and try to eat clean (doesn't always happen, though). My question is, can I maintain my strength and shape by weight training just once weekly, using the same poundage and reps that I've been doing for the past few months? I'm not after weightlifter She-Ra status, just want to keep my earnings. Thanks.

Marty Gallagher: Hey there - if the goal is to stay the same - you're on the right track...

the human body does not subject itself to transformation in response to sameness - very, very few people are satisfied with their current physique and in order to trigger transformation we have to stretch and extend our current limits in some way, shape or form...physical transformation is struggle and anyone who tells you different is jiving you

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Washington, D.C.: Hi, I am trying to get my super athletic mother (she works out with a personal trainer) to explore different types of exercise. She has gone to one or two yoga classes but doesn't find them challenging. Can you suggest an athletic yoga class for her as well as any studios that offer personal training or an introductory class session, i.e., 4 weeks in a row ...(I want to sign her up for her birthday). Thanks

Marty Gallagher: Contact me at my e-mail address - mgso@supernet.com - I'll send you some info on my fitness day camps - if she's serious she'd appreciate something with a little edge to it...

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Austin, Tex.: A quick note of caution regarding those scales that measure body fat percentages. I recently had a test at the Fitness Institute of Texas, in Austin, to measure body fat. They used one of those scales that measure body fat by electric conduction. Then I was measured by the DEXA machine ( I don't remember what DEXA stands for). The DEXA machine uses low level x-rays to precisely measure fat levels, muscle mass and bone mass. The scale machine was off by 100 percent!

Marty Gallagher: I'm with you - I'm getting a quite a bit of feedback from readers who have used the various electronic and gaseous modes recently and mostly are getting whack results...

I don't know how critical body fat measurements are to a serious fitness effort - a well lighted mirror, tape measure and bathroom scale can help determine if you are 'trending' in the right direction.

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Washington, D.C.: Hi, this is my first submission though I try to read the chats weekly.

What can I do to lower my body fat count? I'm 4'11 and weigh about 113. I work out about 30-45 minutes, 3-4 days a week. My last body fat count was 27 percent. I spend about 15 min. each day on the elliptical machine and spend the rest doing free weights and abs. I lose some pounds but gain in body fat. Very discouraging for me. I want to lose the fat as well. Help, please! Thanks!

Marty Gallagher: This ties in to the previous question: how are you determining body fat percentile? It could be the methodology used is inaccurate...

assuming it is accurate - the biggest single factor in reducing body fat is DIET! No matter how much you exercise, no matter how many crunches or cardio you perform, if you are eating far in excess of your caloric breakeven point then body fat will not, can not, be mobilized from fat storage depots located around the body.

Unless you burn off more calories than you take in on a consistent daily basis - forget about it! Nothing of any significance is going to happen!

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Washington, D.C.: When are your camps? Are they weekends or day camps? What exactly do you do at them? Sorry if you've gone over this already -- I'm relatively new to this chat and I've been away for a few weeks.
Thanks for all the advice!

Marty Gallagher: I conduct them all week long and weekends also....

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Alexandria, Va.: Marty, I'm a 40-year-old woman in fairly good shape. However, I do want to be tighter and more sculpted. I'm not a patient person. If I strength train, 3 times a week for 40 min., how long before I see results and free weights or machines for me to see faster results?

Marty Gallagher: How do we define results?

exercise is great but unless it is coordinated with a performance eating regimen, its doubtful you are going to see the 'results' I suspect you desire...

sounds like you are off to a great start - progressive resistance training builds muscles - add cardio to build endurance and improve organ function and health - use nutrition to fuel recovery and help burn off excess body fat...all three legs of the fitness triad are indispensible and irreplaceable.

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Germany: Hi Marty,

I'm on week 5 of a 12 week periodization lean-out. First time I've tried one. It's going great and I'm down 10 pounds -- even better is my coworkers' amazement of my diminishing body fat! When I started the cycle I went cold turkey on tossing out all the bad food and substituted it with good. I feel great and don't miss the bad stuff at all. My question is that as I continue the cycle should I ramp down on total calories (since I don't have any bad foods left)in each successive week or just continue on until the change eventually loses steam? Also, what do you do when the 12 weeks is over? Thanks!

Marty Gallagher: Congrats on the progress -

If you are rolling than likely you have momentum and lowering calories is a legitimate way to keep the ball rolling - at some point you cannot clean up food content any more or lower calories safely - at that juncture you can kick up the cardio (more often, or longer sessions, or increased intensity) - regardless; at some point the game will be over and you have to recognize it.

I like to take off a full week (nine days actually)from all training at the end of a periodization cycle to let the body heal from the pounding. Keep the calories low during the layoff and contact me: we need to devise a new and different direction - legislated contrast is the goal of the new direction.

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Columbia, Md.: Marty,

D&R here, just completed Day 1 of the customized 12-week, intense, no-excuses periodization workout you designed for us last week and wow, talk about almost immediate results, I can barely type this message! My arms feel like I have just finished being tossed around by Rulon Gardner for the last hour.

The lifting form will probably need to be worked on and refined over the next couple of weeks, but we have the basics down (slow coming down, pause, explode up) and it feels great to have a rejuvenated workout plan in place. We don't have to worry about the "what do you feel like lifting today" lackadaisical mindset that was starting to negatively impact the workouts. With this schedule we have a targeted approach to achieve the muscle hypertrophy we're after, and get the added bonus of eating like horses to make sure there's enough caloric intake to spur the growth.

It's funny, with all the "bootcamps" and "fitness makeover" sessions all the rage, just a simple morning spent under your tutelage re-affirming the essential basics of lifting and aerobic exercise should get us the results we're after faster than any cheerleader personal trainer would. Nothing like a bicep/tricep superset at 6 in the morning to tell the body that there's going to be some changes around here. 170 x 12 on the bench was attained, next week 175 is the goal. Will keep you informed of the progress. Thanks again.

Marty Gallagher: My boys came up last week for a fitness day camp and since they were game I gave it to them full-bore: 'straight, no chaser' as the title to the old Monk album was called...these guys were doing so many things right but like the rest of fitness humanity were confused by all the commercial hype, bluster and blarney - we blew right through that crap and took the boys to gym and showed them the ABC's...now they have the tools and they damn sure are motivated - real progress, tangible, measurable, is just a matter of getting a few months under their belt - best of all we devised a game plan that added not a single minute to their already busy lives - transformation is not time intensive but it is LABOR intensive...keep me in the loop men...

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Silver Spring, Md.: Hey Marty,

I'm starting a new business, which along with my full-time job, does not give me a lot of time to get to the gym.

I have a bar and plenty of weights that an uncle gave me, but no bench and no one to spot me. I have also started reading Pavel's "Power to the People". Doing the deadlift part of the routines he mentioned is easy, but I don't have space to do the side presses. Would push-ups be a good pressing exercise? I could throw a weighted backpack on for resistance.

Thanks.

Marty Gallagher: Any port in a storm - you got the right idea - I used to manage a warehouse full of criminals and drunks and the only time I had to train was on the weekends - I'd do legs, chest and triceps on saturday and back, biceps and shoulders on sunday - I won the state powerlifting title two straight years using this abbreviated schedule and squatted triple bodyweight weighing 220 for a state record.

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Bethesda, Md.: Marty,
I'd like your opinion and input on this plan I've cooked up for the next 9 months or so. I'm 6'3", ~185 lbs. Pretty fit but hoping to make some improvements. My final goal is to get up to about 195 lbs but with better tone and lower body fat. I'm thinking a 6 month bulk up regimen followed by 2-3 months of slimming down should be the way to go. My current working out involves the gym 3x a week, with the following routines. I up the weights on the 2nd and 3rd set each time I get up to 10 reps (15 on the calf raises) on the final set.

Day 1
squats; 95x12, 205x10, 225x8
calf raises; 175x15, 375x15, 450x11
shoulder press; 65x12, 80x10, 95x10
leg curl; 60x10, 90x10, 100x7

Day 2
bench; 45x12, 95x10, 115x8
incline; 45x10, 75x10, 85x8
seated fly; 60x10, 90x10, 110x8
tri extensions (two handed); 25x10, 30x10, 35x8

Day 3
deadlifts; 45x12, 135x10, 135x10 (form feels lousy on deadlifts so I've been sticking at this weight)
pulldowns; 60x10, 80x10, 90x8
seated rows; 60x10, 70x10, 80x8
bent over rows (one hand); 25x10, 30x10, 35x7

Thoughts? I'd be up for adding a lift or two to each routine if there's something lacking.

I eat pretty well, don't do a whole lot of cardio. I think I probably need to start eating more or using more protein products to start putting on some weight.

I figure if I can add some muscle during the fall and winter, I can cut back on the lifting and eating and up the cardio during the spring to lean out.

Marty Gallagher: This routine is straight out of my play book - are you using a periodization plan? If you can move the top set poundage up 5-10 pounds each week, you'll force muscle growth and keep things interesting...I'd add one pound of body weight a week for 10-consecutive weeks - this will keep you anabolic and allow you to push ever-more poundage: the secret to growing bigger muscles is getting stronger - get stronger (without sacrificing technique)and muscles grow - they have to - they don't have a choice; its a biological imperative...

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Woodsboro, Md.: What trail do you recommend in Catoctin Mt. to get good cardio workout. I did Cat Walk on Sunday. Good incline walk, but worried about slipping on rocks. I know Wolf Rock/Chimney from visitor Center is good workout too. Didn't know if you had any special paths/circuits you traversed?

Marty Gallagher: Well hell if you're that close - come on over and see me - I'll show you some mountain firetrails that'll blow your mind and sear your lungs...mgso@supernet.com

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Arlington, Va.: Hey Marty, we spoke last week and you suggested that I add a morning walk to my routine to increase fat burning. It really worked! I've walked for the past 4 mornings and am suddenly down 2.5 lbs. Should I still continue the cardio I do in the evenings in addition to the mornings walks, or am I getting enough cardio by doing 30 mins. first thing in my day?

Marty Gallagher: Okay - NOW we're onto something - by putting FUN into the fitness equation we create cardio activity that you look forward to instead of dreading - a previous act of willpower has morphed into an activity that you're enthused about - now you want to do more because its FUN! One leg down and two triad legs to go: I want to show you how to make lifting fun and performance cooking fun - then we'll have the whole enchilada

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Virginia: Marty -- Always enjoy the chats. I know you have probably addressed this before, but is there a preferred speed for reps? Or, like most things, is speed just one of the variables that can shake up a workout and keep it fresh? My gym seems to really push a two/four count. Thanks.

Marty Gallagher: Consciously change rep speeds periodically to trigger differing muscular effects - try and operate under one system at a time - don't alter speeds within the confines of a single workout...

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GRILL-LA-LA-LA-LA-LA-LA, WOODSHEDDIN, ARIZ. : GOOD MORNING MOST HONORABLE COACH GALLAGHER,
A samurai was recruiting men for a difficult job. To find out how competent they were he devised a test. As they entered the door to his house an assistant who was hidden in the shadows would try to strike the men with a stick as they entered. The first samurai that entered was promptly hit over the head and knocked unconscious. The second entered but nimbly turned and blocked the blow. The third sensed the man hiding inside and did not even enter.
I'LL SEE YOU IN LAUGHLIN.

Marty Gallagher: Zen wisdom can also come in large packages -

sounds like we're going to have a tribal gathering come december - no peyote on the colorado white water rafting ride this time - okay? No firewater for chief Dan George - his scalp belt scared the Kaptain - especially when he started waving that tomahawk and talking about instantaneous reparations...

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GRILL-LA-LA-LA-LA-LA: GOOD MORNING MOST HONORABLE GALLAGHER,
I WAS LETTING MY MIND WONDER A BIT, WHO DO YOU THINK WOULD WIN A PICKLE EATING CONTEST, KEN PATERA OR GREGORY HINES? HOW ABOUT WATERMELON, BARBRA STRIESAND OR DOC PINK?
I GOT MONEY ON THIS SO YOUR INPUT IS ESSENTIAL.
TRAINING IS SWELL, I OPTED FOR TEN POUND JUMPS WEEKLY IN THE SQUAT. I'LL START PULLING FROM THE FLOOR SOON. LOOKING FORWARD TO BREAKING BREAD AT THE BUFFETS WITH YOU AND K2 IN LAUGHLIN. FOURS OR LESS FROM THE WOODSHED.
LATER
GRILLMAN

Marty Gallagher: See my previous message - no kimche or automatic weapons this trip; we have to mature at some point in our lives...

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Washington, D.C. -- Foggy Bottom: Hi,

For a person that runs 25 miles per week and bikes 20 miles per week, how many calories should they be eating a day? And, where can they get guidance on this calorie diet? Is 1,000 reasonable? 1,500? Thanks. I am just trying to achieve my next fitness goal of losing between 5 and 10 pounds (while attempting to increase my metabolism and gain some muscular strength).

Foggy Bottom

Marty Gallagher: Most nutritional professionals would insist you consume between 10-15 calories per pound of bodyweight per day...

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Marty Gallagher: Alright - that's it for today - if you have a question left, just redirect it to my personal e-mail, mgso@supernet.com and I'll turn around a detailed answer in 36-hours - often the complex, multi-part questions don't get answered in real time because of the length of time they require...send it to me and I'll answer it - mark down two weeks from today and let's get to training out there...adios

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