Ask The Low-Carb Experts
Jimmy Moore Presents his latest podcast, Ask The Low-Carb Experts. Listeners like YOU can call in LIVE every thursday evening at 7PM US Eastern time. Just call (712) 432-0900 and use the access code 848908 or you can Skype the show for FREE by calling the username freeconferencing.7124320900.

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AIR DATE: September 27, 2012 at 7PM ET
FEATURED EXPERT: Jonathan Bailor
FEATURED TOPIC: “The Truth About Low-Carb Research”

On this week's episode of "Ask The Low-Carb Experts" we delve deeply into the science supporting carbohydrate-restricted diets as we welcome an outstanding health and fitness researcher named Jonathan Bailor. You may recall hearing him in Episode 570 of "The Livin' La Vida Low-Carb Show" or on his own outstanding Top 20 iTunes health podcast "The Smarter Science Of Slim" discussing his comprehensive book examining all the historical research on nutrition, fitness and health entitled The Smarter Science Of Slim: What the Actual Experts Have Proven About Weight Loss, Dieting, & Exercise, Plus, The Harvard Medical School Endorsed Program To Burn Fat Permanently. And he'll be joining us as one of the special guest speakers on the 2013 Low-Carb Cruise. Jonathan spent over a decade pouring over literally thousands of pages of research data in an effort to learn so much more about what's true and not true about diets and can articulate practically anything you want to know about low-carb diets as found in the research literature. He has become very well-versed at the overwhelming evidence supporting this healthy way of eating and we were so pleased to have him joining us in Episode 28 to take on YOUR questions about this topic.

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Here are some of the questions we addressed in this podcast:

MIKE ASKS:
I've read Good Calories Bad Calories as well as Why We Get Fat both by Gary Taubes. Are there areas of Taubes' research where you uncovered different or conflicting findings from the data? Also, has anything in your research uncovered whether different diets tend to benefit different people? It seems to me that the diet community is very polarized and everyone is seeking a "one-size-fits-all" solution. Based on your research do you think some people would do better on a low-carb diet than others? Do you think we are close to determining at the outset which lifestyle modifications will work best for certain people? For example, are we headed towards a day where someone can answer a questionnaire or take a blood test and get feedback on the types of diets likely to work best for them? Thanks for your responses to my questions.

REBECCA FROM AUSTRALIA ASKS:
I have a question about fat. Why is it in The Smarter Science Of Slim that only low/no-fat products are recommended? For example, you only cite the use of low-fat dairy. And not very much of it at that. This is disturbing to me particularly since I find fat much more satiating than green veggies or protein. I know that Jonathan also recommends including healthy fats in your diet, but it's not much either. I still have a major issue with the whole low-fat ideas he is promoting. I have listened to Jonathan being interviewed on podcasts many times, and also regularly listen to his "Smarter Science Of Slim" podcast. But this question has never really, to my mind, been appropriately addressed and answered. I know he can talk a lot about the research, but I would really appreciate a simple answer that doesn't include the re-telling of all that research.

NICK ASKS:
You emphasize LEAN protein and LOW-FAT dairy. While you do say that some fat can be healthy and yet there still seems to be a remnant of lipophobia - or perhaps, lipo-skepticism - in your diet plan? Despite all the emerging evidence, you still seem to believe, to a degree, that fat makes you fat. You call your program SANE, but isn't this a quite in-SANE position on nutrition you are taking?

JEAN ASKS:
I am currently making changes to my diet eating low-carb and using the principles of The Smarter Science Of Slim. I have lost some weight and have felt better overall, but sometimes I have a craving for sweets like chocolate brownies. Recently I heard Julia Ross on "Ask The Low-Carb Experts" and she talked about taking amino acids when you crave carbs or sweets. I am wondering if you have seen any research on the use of amino acids in curbing carbohydrate cravings. If so, would you recommend using them as supplements and in what dosage?

A PALEO REGISTERED DIETITIAN NAMED KELLY ASKS:
Want to address your input on the Paleo diet for people with Type 1 diabetes. It has done wonders for me as well as my clients. In your research, have you determined what amount of carbohydrate intake is ideal for a Type 1? Or do you think it is best for Type 1 patients to cycle their carbohydrates or use intermittent fasting as a means for lowering blood sugar and insulin requirements?

DAYTONA ASKS:
Many of us have to convince our doctors that we aren’t killing ourselves on a low-carb diet. If you could make a one-page handout that we could bring with us to the doctor with references to major studies highlighting the effects of a low-carb diet on health (for example, weight control, cholesterol, kidneys and blood sugar) and any other convincing data, what would you include?

BOB ASKS:
In listening to both Jonathan's and Jimmy's podcasts and it seems that the major difference in what you each are advocating is the amount of protein that can or should be consumed. I understand the reasoning behind each of your positions, but what conclusion do you come to collectively? Or do you just agree to disagree?

CLAIR ASKS:
My question is about yogurt! I am so confused about what yogurt to eat and how to count it. Jonathan recommends low-fat greek yogurt and I have heard that the carb count on yogurt is not actually what it says due to the bacteria in it. I have been getting a low-carb yogurt from a particular grocery store across the border in Canada and I just don't know if this is the best option. I am not a huge fan of greek yogurt, but would be willing to choke it down if it is indeed the best choice.

Direct download: atlcx-28-jonathan-bailor.mp3
Category:general -- posted at: 1:00am EDT

This week we shift gears a bit from our typical topics on “Ask The Low-Carb Experts” when we welcome a very popular blood sugar control advocate and outspoken health blogger Jenny Ruhl to the show. She appeared inEpisode 582 of “The Livin’ La Vida Low-Carb Show” podcast earlier this year and raised some eyebrows amongst my listeners there with her frank messages about certain issues that can happen to people when they go on a carbohydrate-restricted diet as she outlined so beautifully in her latest book Diet 101: The Truth About Low Carb Diets. The response to that podcast interview with Jenny was so overwhelming that I decided to invite her on ATCLX to field questions directly from my listeners about the topic “Overcoming The Problems With A Low-Carb Diet” which was sure to be one of the more controversial and most talked about episodes in the short history of this podcast! Get ready for an in-depth examination into what real-life low-carb living is all about.

TRY THESE DELICIOUS NEW PRE-MADE PALEO MEALS

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Here are some of the questions we addressed in this podcast:

YVONNE ASKS:
I have been eating a Paleo low-carb diet for over 18 months and as you can imagine I have had great success with it. Besides the weight loss I just started feeling better overall, sleeping better, working out better, you name it. I’ve always had a sweet tooth, but I find that in the past couple of months my sugar cravings are so intense that I have a hard time not giving in. I must have no willpower at all and will stuff my face with all kinds of sugary treats. I see the chocolate or ice cream and I just eat it. How is it possible that I still have such intense sugar cravings after all this time on the Paleo low-carb diet?

DEBY ASKS:
I am a 55-year old, 273-pound woman with Type 2 diabetes and an A1c of 5.6. I control my diabetes with a good grain-free, low-carb diet and no medications. My carb intake is around 20-30g daily and I don’t eat any added sugars or sugar substitutes. My calories generally fall between 1300-1600 daily and I track everything I consume to keep myself honest. I have had all kinds of tests run on myself and everything shows I’m good. However, I’ve been doing this since the beginning of the year and I just can’t lose weight. I’ve tested my ketones and they show I am not producing any. What am I doing wrong and what else can I do? I am very discouraged right now. My doctor recommended that I increase my calories to 2100 a day because I am so big, but in the first week of doing that I gained two more pounds. Needless to say I went back down to what I was doing previously. I tried asking about this on the Atkins diet forum and they told me that I MUST be doing something wrong which upset me because I have been doing everything exactly right. Believe me, I am not cheating or doing it wrong. Do you have any suggestions or help so that I don’t feel like the lone duck on an island.

KIM ASKS:
I’ve been following a low-carb eating plan for 3 1/2 months and can’t seem to lose more than 7-9 pounds all of which happened within the first seven weeks. I keep close track of what I eat, which ranges between 20-40g carbs per day, moderate protein (usually about 80-100g) and higher fat. My ratios are usually around 75% fat, 18% protein, 7% carb. I can’t figure out why I’m not losing weight. My carbs are coming mainly from vegetables and some processed meats. I tried increasing my fat and decreasing protein and I gained weight. I only tried this for about a week because the last thing I want to do is GAIN weight! I’m 5’6” and weigh 194 pounds, so it’s not like I don’t have extra weight to shed. I am 47 years old, and have been on medications for hypothyroid for 15 years. I’ve recently been diagnosed with iron-deficient anemia, but I don’t know if that has any bearing on this or not. I do use artificial sweeteners, but they do not seem to affect my blood glucose levels. I exercise by walking by dog about 45 minutes, 5 days a week. I kept track of my blood glucose levels for about 3 weeks trying to find out what the problem could be, but didn’t really know what I should be looking for. My fasting levels are about 91 each morning, and never went higher than 105 at any time that I tested, usually hovering between 83 and 93. When I fast for any length of time, I get extremely sleepy, so I don’t seem to be able to do well with that. I’m totally flummoxed and don’t know what to do. It’s very depressing to think I’ve avoided sugar and flour for almost four months and have lost hardly any weight at all. I know this is the best way to eat and plan on continuing to do so regardless. But I really want to lose weight in the process of eating healthier. Do you have any suggestions for me?

BARB ASKS:
I am a 44-year old pre-menopausal woman following a low carb diet as prescribed by Dr. Steve Phinney. That amounts to around 100g of protein daily, about 135g of good animal fats like butter, ghee, whole eggs and all cuts and types of meats, coconuts, olive oil and avocados. My carbs are kept around 20g total per day and are all from fibrous vegetables. I don’t eat any starchy vegetables and no fruit or sugar. My diet basically follows a Paleo template, so I know that I am not getting any hidden carbs in my meals as I simply do not eat anything processed. This works out to be close to 1800 calories per day as I precisely weigh and measure all of my food. I am not taking any medications and I feel well overall. My energy levels are really good and I have no signs of thyroid issues. I am doing CrossFit for exercise 2-3 times per week. In the first two weeks of low-carbing as described above, I lost 7 pounds. The next week I lost nothing. The next week I actually gained a pound. I realize that the scale is not the be all, end all. But I am hearing about all of these other people having wonderful results with a well-formulated low-carb diet–but it is not happening for me. Are there some people that low-carb diets simply do not work for? Perhaps the reason why I’m not losing weight is that I’m still eating too much at 1800 calories? My CrossFit workouts take a ton of energy so I can’t see myself feeling or performing well on much less food than this. Help!

LEEANN ASKS:
I have 20 more pounds I want to lose and am having a difficult time figuring out how to do it. There are experts that state that exercise is required, others say only lift weights and don’t do cardio; still others state that exercise isn’t required to lose weight. Some even say you have to decrease your calories or intermittent fast in order to lose weight. And there’s even those who say that even if you’re eating “low-carb” you can’t have certain foods (such as dairy) in order to lose weight. I’M SO CONFUSED! I currently eat until I’m satisfied enjoying my meats, eggs, cheese, heavy cream, and of course my veggies. I avoid grains, eat very low sugar (less than 15g daily), low-carb (less than 40g) every day and I have maintained my weight for 6 months without hunger, so I’m really happy about that. I am healthy as all my current metabolic health numbers look fabulous. How can I get most of that 20 pounds I have left to shed off my body?

CRIS ASKS:
I’m a 53-year old woman and I have lost 50 pounds on a low-carb diet over the past year and a half. I still need to lose 50 more pounds, but have been stalled out for nine months. I have great blood sugar, cholesterol and other key health markers thanks to my healthy low-carb way of life. I do still have high blood pressure, though, and have come to grips with the fact I may never lose all the weight that I want to. I just want to be healthy and OFF these blood pressure medications for good. But I feel like my blood pressure will not budge until I lose more weight. I have tried lowering my protein, increasing dietary fat and more–but nothing is working. Should I start counting calories now? How would I determine what level of calories a woman like me should be consuming?

VINCENT ASKS:
I have been eating low-carb for over a month but my morning fasting blood glucose level is still pretty high ranging from 97-111. This is the same that it was prior to starting my low-carb lifestyle. The rest of the day my blood sugar is pretty normal with numbers in the 80s. Do I need to be concerned about this?

JANA ASKS:
I’m a 34-year old, 5’4″ tall, 185-pound woman who just started a low-carb diet last week and I’ve already lost quite a bit of weight. However, at night when I lay down my joints in my shoulders and hips hurt. I felt this same way at the end of both of my pregnancies. Also, my lower back has been hurting which combined with the joint pain has made it difficult for me to get good sleep. Are toxins being released in my body making this happen and when will it stop?

BEN ASKS:
Whenever I go on a low-carb diet I pass through several phases. The first phase is the initial withdrawal from sugar and carbs. This can last up to two weeks for me, involving intense cravings, headaches and nausea. The second phase is when these withdrawal symptoms disappear and I enter into a state of mild euphoria in which I feel amazing. I am free from cravings, I have newfound energy and my mood elevates. I love the food choices I am eating and feel motivated. It’s the third phase that always slips me up and causes me difficulty. Usually after about one month or so into my low-carb way of eating, my cravings come back full force, which is odd because I am not doing anything drastically different. It feels as if I am constantly experiencing a blood sugar low (even though when I check my numbers they are right on target). This is also accompanied by growing boredom with my food choices. There are times when I wake up in the morning and I don’t eat for half the day because I am so bored with my food choices. I don’t want to break the diet, but I can’t stand eating bacon & eggs or any other low-carb food choice. I just hit a motivational brick wall. I feel spent and can’t seem to go any further. I am completely burnt out. After a month or so of these feelings, I usually give up and binge on high-carb, sugary foods. Is there any way to avoid this combination of boredom, monotony and a return of sugar cravings? Have you heard of many other people who have gone through a similar pattern of experience with low-carb diets?

DIANNE FROM THE UK ASKS:
I have read your Diet 101 book and it seems that you are saying that not all low-carbers have to stick to around 50g net carbs or less daily. To clarify, are you saying that up to 100g or even 120g of carbs per day can still be ketogenic for some people? Or that not all low-carbers have to be ketogenic to gain the weight loss and heart health benefits of the low-carb lifestyle?

LISA ASKS:
I have noticed the following pattern happen a few times and I wanted to get your comments about it. After a couple days when my carbs are kept below 50g daily, I’ll lose a little bit of weight, but I will also feel a bit shaky kind of like I used to feel when I was hungry before going low-carb with obvious weakness and a faster heart rate that is gone by noon. Have you heard of this and is there some sort of correlation between having lost weight and the shaky feelings?

CLAUDE ASKS:
I have been on the low-carb diet off and on for years. While I believe in it I can’t seem to lose much weight on it. I do feel good while consuming less than 20g carbs a day. I believe my problem might be too much protein. I tend to eat about 16-20 ounces of meat a day. I currently weigh 350 pounds which is down from my all-time high of 440 pounds. I have lost 50 pounds over the past year, but my weight has stalled out for three months in a row. I drink a lot of diet soda, so maybe that’s preventing me from getting over the hump. Do you have any ideas for me?

GRETA ASKS:
I am reading your Diet 101 book and I have to say that while it’s not exactly an uplifting and encouraging work of prose, I definitely appreciate the honesty. Here is my issue: When I want to see if something I ate is going to work for me, how do I tell if it’s something I should keep eating? I read that I’m not supposed to use a scale and that testing my urine ketones with Ketostix is unreliable. So how do I tell if I should keep eating dairy or if stevia is okay for me, for example. If I weigh and I’m up from the day before, can I extrapolate that to mean something I did the day before didn’t work for me?

JO ASKS:
What is the true impact of low-carb and ketogenic diets on female reproductive hormones? I am someone who battles with estrogen dominance and these diets as well as intermittent fasting have all wreaked havoc with my hormones. My menstrual cycle becomes irregular and PMS symptoms were off the scale eating that way. I also found that my candida problems got worse on a ketogenic diet and my weight predictably increased. I also dealt with a nasty spell of constipation while on a very low-carb, ketogenic diet. Paul Jaminet talks about adding in small amounts of safe starch to help and this certainly worked for me. I follow a fairly strict Paleo diet protocol, so I don’t tend to eat a high-carb diet anyway–just a small amount of starchy veggies amounting to under 150g a day. And I consume plenty of good fats. I think there needs to be more education for women so they can work out how low-carb they can safely go without experiencing these adverse side effects. Have you seen this?

MICHELLE FROM CANADA ASKS:
I was diagnosed with pre-diabetes a couple of years ago and since have adopted a Paleo lifestyle for the past six months to stop any progression towards diabetes which runs in my family. I test daily and my fasting blood sugar numbers and they’re looking really good at around 74 in the mornings. Getting a blood glucose monitor has really helped me in figuring out which foods spike my sugars.

My question is about something that Diane Kress from The Diabetes Miracle has talked about regarding the liver self-feeding every 5 hours so you need to space your meals in less than five hours intervals to prevent it from releasing glycogen on its own. I’ve read her book to try to learn more about this but haven’t seen this really addressed anywhere else and am wondering if it’s really a concern. I’d like to hear Jenny’s thoughts on this and if it is a concern, how often to eat and how much. I have done a couple of experiments testing my fasting blood glucose numbers first thing in the morning and then don’t eat anything until later in the day. When I check my numbers hourly throughout the morning while still fasting, I noticed that my glucose numbers gradually rise over the course of the morning. Is this because of what Diane Kress says about the liver’s self-feeding mechanism?

Direct download: atlcx-27-jenny-ruhl.mp3
Category:general -- posted at: 1:00am EDT

AIR DATE: September 13, 2012 at 7PM ET
FEATURED EXPERT: Dr. Jonny Bowden
FEATURED TOPIC: “All Things Vitamins (Supplements 101)”

We all know it's important for us to be getting our vitamins and minerals from the food we eat as much as we possibly can. But what about those critical nutrients that our bodies need that we can't quite get enough of even on our low-carb diet? That's where getting the right kind of supplementation may come into play for so many of us who have a vested interest in being optimally healthy. That's why I’m excited to have an expert on supplements joining us in Dr. Jonny Bowden, author of many books, including The Most Effective Natural Cures On Earth: The Surprising, Unbiased Truth about What Treatments Work and Why (listen to my “Livin’ La Vida Low-Carb Show” podcast interview with him about this book in Episode 113 and Episode 114). Dr. Bowden is indeed one of the most knowledgeable experts in the world about vitamins and minerals and we were happy to have him here answering YOUR questions about this topic.

CHECK OUT THE LOW-CARB MEALS FROM DIET-TO-GO:

Low-Carb meal plans from Diet-to-Go. No carb counting, no cooking.
Enter "LLVLC" at checkout for 25% off!
NOTICE OF DISCLOSURE: http://cmp.ly/3
TRY LOUISE'S FOODS LOW-CARB BREAKFAST BITES & GRANOLA

USE COUPON CODE "LLVLC" AT CHECKOUT FOR 15% OFF YOUR ORDER!
NOTICE OF DISCLOSURE: http://cmp.ly/3

Here are some of the questions we addressed in this podcast:

FRANKYN ASKS:
I'm on a tight budget. What vitamins and minerals will give me the most optimal results for my health?

SHERRI ASKS:
I have been reading a lot about adding baking soda to your water can improve alkalinity. Is this true and can you overdo it?

ROBERT ASKS:
Are you aware of any supplements that are effective for blood glucose control?

JEAN ASKS:
Do you know of any supplements that are effective for reversing peripheral artery (vascular) disease?

RENEE ASKS:
I am a post-menopausal 51 year old woman and I've been taking 50 mg of DHEA for a few months to help me sleep better. I also added tryptophan at night and that helps me to really sleep deep. Is it fine to keep using these supplements over the long term? I've used melatonin in the past, but I have better results using DHEA and tryptophan.

KRIS ASKS:
I would like to know how to find out what forms of vitamins are best to take. I have seen two types of B12, three types of Magnesium and many types of iron. How do we know if what we are buying will be absorbed and how will it respond with other supplements we may be taking?

ORLEATHA ASKS:
I'd like to know what supplements are best for people with eczema. I have two types - one being dishydrotic. I eat a clean Paleo diet and drink water and kombucha but still have a few stubborn patches.

RICK ASKS:
I'm a 40 year old male in mostly good health: 5'11", 185 pounds, good muscle development and a solid exercise regimen. But I've had hypertension for years. I went Paleo in March 2012 and have had positive results across the board with my health, but my BP is still pretty high, often close to the 140/90 range before I lie down. I haven't seen diastolic less than 70 for 15-20 years. My allopathic doc just wants to prescribe medication without nailing down the cause. But there's a reason, and I want to know what it is so I can do something about it! I'm trying to hack my own way to a solution to this problem. I only drink maybe 2-3 cups of green tea per day; no other caffeine. I rarely consume 100g carbs/day, often less than 50g. My sodium intake shouldn't be an issue with this way of eating, especially with some folks talking about the need to supplement with salt! I get 7-8 hours sleep almost every night, and my life isn't full of stress, so I assume I'm not a ticking cortisol bomb. I supplement with magnesium, eat lots of green, leafy vegetables, and drink a cup of bone broth most days, so I'm probably good with most trace nutrients. Other than that, the only other supplement I take are a multivitamin and a drop of liquid Vitamin D3 daily. Am I relegated to prescription medication for the rest of my life to control my BP? I feel like I'm already addressing most of the known causes.

LEANNA ASKS:
I have blood pressure that stays around 130/90 unless I am relaxed in bed. What vitamins can help normalize this and in what dose. I am 5'2" and 140 pounds, I've lost 30 pounds over the past year and a half via Paleo, but that has only brought my BP down a little.

BRIAN ASKS:
What is the best supplement for dropping LDL and improving the particle size?

LEEANN ASKS:
I've been low-carbing for 6 months and feel great. I get my information based on what I read in books as well as listening to podcasts! I take a daily multivitamin, as well as iron, D3, Potassium, Magnesium and CoQ-10. I take these all in the morning. Is it possible to take too many supplements if I eat a low-carb/moderate protein/high-fat diet for a 44 year old woman in good health? And are there other vitamins that are best taken at night like magnesium or at a different time during the day for optimum effect?

DARIO ASKS:
Is it possible to get a sufficient amount of vitamins from mostly green, leafy vegetables on a very low-carb diet or is it better to take a multivitamin to help supplement this way of eating?

JAY ASKS:
Where do you see the future of supplements going? I've been reading more and more of the FDA trying to limit them (Codex Alimentarius). And what is your advice for finding more reliable suppliers?

Direct download: atlcx-26-dr-jonny-bowden.mp3
Category:general -- posted at: 1:00am EDT

These days, exercise has been relegated to forcing yourself to hop on a treadmill for 30-60 minutes a day or engage in rigorous weight lifting as a means for losing weight and getting stronger. But what if you could get the benefits of cardiovascular exercise AND resistance training in just 15-20 minutes a WEEK? That's precisely what New York slow lifting fitness expert Fred Hahn prescribes for his clients and what he has outlined in his outstanding book entitled Slow Burn Fitness Revolution co-written with Drs. Mike and Mary Dan Eades. He's also written a follow-up book for teaching children the benefits of proper strength training called Strong Kids, Healthy Kids. This week's topic is "All Things Slow Lifting (Slow Burn 101)." Have you ever wanted to know why lifting at a slower pace less frequently is preferred over traditional weight lifting at a faster speed and more often? Fred Hahn is the man to answer YOUR questions about it!

TRY THESE DELICIOUS NEW PRE-MADE PALEO MEALS

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Here are some of the questions we addressed in this podcast:

WILLIAM ASKS:
I have been doing Slow Burn-style lifting since June 2012. I feel that I have been going to failure and then adding 10 seconds. I always feel spent after a workout of 5-8 different exercises. I started out doing 2 workouts per week and have now decreased to 1 workout weekly. My problem is I am not seeing the gains I would like to see in either my strength or appearance. I don't think anyone can tell I've been working out out based on my appearance. I still have a fair amount of body fat but even in the areas where there is little body fat I don't see great improvements. I am currently following a low-carb diet and have lost over 100 pounds. I still need to lose another 75 pounds to be at goal weight. What's going on here?

I noticed something and I wanted to ask Fred about it. I know that Ken Hutchins said that the range of time for lifting can be between 6-15 seconds and that 10 seconds is just a good round number. But I have noticed that when I decrease my time to around 6-7 seconds both positive and negative I enjoy lifting so much more. This is purely subjective but there is something about making myself go to 10 seconds that takes the "fun" out of lifting and makes it more like work. Have you heard of this before and is there a good explanation for why I do better at the shorter times than the longer ones?

PHILIS ASKS:
What is Fred's personal exercise regimen per week? Surely he does more than one 15-20 minute resistance training session a week. And why does he not like the power plate for muscle building exercises?

FORTUNE ASKS:
I've been lifting slow for just about a year and I really enjoy it--certainly much more than I thought I would. Being really out of shape at the beginning, I could barely leg press 95 pounds. Now I've been doing 300 pounds for the past month. But I feel like I'm stuck at 300 and want to know what I need to do to break through 300. I've set a personal mini-goal of 320 pounds for myself and would like to get there soon. What's the best way to do it? My trainer says to just be patient, but is it going to take a while to build up the strength?

RICHARD ASKS:
I am in the Navy and I am looking for suggestions for a Slow Burn approach to getting ready for an upcoming Navy fitness test. For the past four months I have been doing the Big 5 workout from the Body By Science program and I have been seeing terrific results in my strength. My upcoming test is about 8 weeks away and will require me to do as many sit-ups as I can in two minutes followed by as many pushups as I can in two minutes followed by 12 minutes of maximum effort on a stationary bike. I am having a hard time balancing my current strength program with preparing specifically for this test and still getting enough rest days to maximize recovery. I am considering putting the Body By Science program I've been doing on hold until after the test and instead working on pushups and sit-ups in a super slow manner and the bike test full out about once per week. Does this sound like a good approach or do you have any other suggestions?

My wife has also been doing a High Intensity, Super Slow workout program for the last few months. Recently we found out she is pregnant. We have read that this is a good routine for someone who is with child, but do you have any specific recommendations both for how to approach her workout now and as the weeks go on? And are there any things we should be concerned about or things we should watch out for to make sure she and the baby are safe?

PETER ASKS:
I'm a 41-year-old pretty skinny dude who is 6 feet tall. How do I put more meat on my bones? I've never done any kind of weight training before and I don't have access to a gym.

DEANNA ASKS:
Would the slow lifting technique work for someone who is brand new to exercise? And what kind of results have you seen with women?

LISA ASKS:
I do Slow Burn at the gym two days a week during my lunch hour. Many of my colleagues do not eat before they workout but I always have part of my lunch before engaging in exercise. I think part of it is my fear of being weak and hungry reminding me of my pre-low-carb days but I think the other part is that I feel stronger. However, after a workout I am a bit shaky for about 30 minutes and not hungry until about an hour later when I'm able to finish the rest of my lunch. Do you think I should eat my entire lunch before my workout? What is your favorite pre- and post-workout snack or meal?

SCOTT ASKS:
Fred, I know you're an opponent of kettlebell training. I'd love to hear what your arguments are for this. Is it strictly because there are better ways to get similar results or due to a high-level of perceived injury risk? I think the former is very subjective and anecdotal, but I'd like to hear your thoughts. As for the injury risk, what if you're someone with vast experience in kettlebell training or someone working with an RKC certified instructor? I tend to think kettlebell training is something, when done right and with the appropriate weight and periodization, is something people really enjoy and can get legitimate results from. What are your thoughts?

AMBERLY ASKS:
I have four kids under the age of 7 and my time is really tight. I can either drive my son to school or take 30 minutes to walk with him. If I HAD to choose, which would be a better use of my time for me and my family: walking my child to school or doing the resistance training? I know I should do both, but what if I can ONLY do one?

JONATHAN ASKS:
How do you figure out the level of your starting weight on a Slow Burn lifting routine? I read a recommendation of 80% of maximum in Body by Science, but I have no clue what my maximum is so that doesn't really help me.

KIM ASKS:
I'd like to know the best way to get going again with lifting weights. I personally have muscular/skeletal issues from sitting at a desk all day and I get easily tired and sore.

DAVID ASKS:
Can you ask Fred to touch on why a person should do the concentric and eccentric portion of the exercise as opposed to doing each one only. There seems to be proponents of doing only the eccentric portion, so what gives? Also, how would you go about learning how to become certified in your Slow Burn technique to help train others?

JUNE ASKS:
After listening to previous interviews with you about Slow Burn, I've decided to change to weight training using one very slow set of 10-12 reps for each lift. It takes me about 20 minutes to complete my upper body. Do you dedicate the next day for lower body then following day to repeat the upper body? I still walk in the pool to get full step motion and to do back, chest, and neck stretches but I have cut my time in the pool down from 1 hour to 30 minutes which has helped me get more done in my day.

CHARLES ASKS:
I have been doing slow lifting one set to failure a la Doug McGuff's Body By Science for about 3-4 weeks now. It's experimental for me to see if I can make muscle gains with this way of lifting. Currently I'm doing one day of slow lifting, one day of sprints, one day of body weight exercises including pushups, pull-ups, air squats and planks, and one day I run a mile with the goal of getting my mile time down to around 7:30, then add distance until I can comfortably run a 5k. I am a 25 year old, 5'10" and about 150 pound man with around 12-15% body fat looking to get to single digits. I eat strict Paleo and have recently cut out fruits opting instead for eating meats and veggies to keep my total sugar intake down. My primary goal is to lean out and then gain 15-20 pounds of muscle in the next year or so. I'm wondering whether these are realistic goals with that type of training protocol? How do you compare slow lifting one set to failure to something like Wendler's 5/3/1 program? And which would you say is better for long-term strength gains?

Direct download: atlcx-25-fred-hahn.mp3
Category:general -- posted at: 1:00am EDT