Strength-Training Decreases Risks of Developing Osteoporosis

Osteoporosis occurs when bone mass and bone mineral density are reduced to critically low levels. Bone fractures often result when the skeleton is no longer able to absorb normal forces because of bone weakness. The spine and hip are the bone structures that are most often affected.

Fortunately, strength training has shown to be an effective means of increasing bone mineral density, and therefore, decreasing one’s risk of developing osteoporosis. By maximizing peak bone mineral density in early adulthood, the risk of developing osteoporosis in later adulthood is minimized.

There are three important Factors to consider when strength-training to increase bone mineral density.

1) Exercise Selection
The most effective exercises will:

• Involve many muscle groups
• Load the spine and hip (Squats are a great example. Barbell Rear-loaded squats create compressive forces along the spine and forces the process of stabilization throughout surrounding musculature).
• Allow greater absolute loads to be lifted. These exercises are also called structural exercises. Here are some examples:
• Squats, cleans, dead-lifts, snatches, jerks, bench presses, and overhead presses
• barbells are better than dumb-bells as they allow more weight to be lifted

2) Progressive Overload
Bone Tissue develops in response to mechanical forces that challenge the supporting muscular structures. Muscles must continually and repeatedly have greater-than-normal stress placed upon them in order to build strength and increase bone mineral density.

Overloading should be done progressively, so that tissues can adapt to the increased stimulus. Sudden overload will increase risks of stress fractures. This is what often occurs when previously sedentary or overweight individuals engage in exercise that is too intense or too different from their previous habits.

3) Training Variation
Within the skeleton, there is a mechanism that senses differentiation in strenuous forces. Therefore, changing the direction of forces by continually altering movement patterns will signal new bone formation within the stimulated region of bone.

Overview

• To increase bone mineral density, I recommend strength-training a minimum of 2-3 times per week.
• Use at least 2 structural exercises per workout (maybe do barbell squats and bench press on day 1 and switch to dead-lifts and bent-over barbell rows on day 2). Change these movements, or change the smaller auxiliary movements, every 3-4 weeks to provide variation throughout the stimulated areas.
• Make sure to increase your weights on these exercises every week for a given number of weeks and change your sets and reps respectively; I suggest 3x15 on week 1, 3x12 on week 2, 3x10 on week 3, 4x8 on week 4, 5x6 on week 6, 5x5 on week 7, and 5x4 on week 8. That’s 2 months of programming!

My Current Leg Experiment

Over the past 4 years, I have been determined to gain muscle mass in my thighs. My efforts to constantly lift heavy have definitely proved to be worthwhile. However, my legs have been slow to respond to my consistently increasing loads, and still are not as developed as much as I desire. Over the next 12 weeks, I will be implementing German Volume Training to my leg program.

This is how the system works:

• Aim for 10 sets of 10 reps, using the most efficient exercises; choose exercises that recruit a lot of muscle mass
• Superset between synergist (primary mover) and antagonist
• Use a tempo of 40x0; lower the weight for 4 seconds (eccentric action) and immediately change direction and lift explosively (concentric action)
• Rest 90 seconds in between exercises. Use a stopwatch
  
• When all ten sets of 10 reps are completed, the weight can be increased on either or both exercises by 2.5-5% the following week. Remember; the goal is NOT to max out during each set. The last few sets should be the most difficult.
• After completing 10x10, superset 2 other “bang for your buck” exercises. Do 3 sets of 8 reps with 90-second-long rest intervals.

I began this program last week. I will be doing legs 2 days/week. My program for the next 10.5 weeks will look like this:

Legs-Day 1
Barbell Squats 10x10 Week 1: 65 lb (too light) Week 2: 75 lb
*Superset with*
Prone Hamstring Curls 10x10 Week 1: 50 lb (too light) Week 2: 65 lb
90 seconds of rest in between exercises

Hack Squat 3x8 Week 1: 50 lb (too light) Week 2: 60 lb
*Superset with*
1 Leg Romanian Dead-lifts 3x8 Week 1: 30 lb (too light) Week 2: 35 lb
90 seconds of rest in between exercises

TAKE 3 DAYS OFF FROM LEGS

Legs-Day 2
Romanian Dead-lifts 10x10 Week 1: 85 lb (too light) Week 2: 95 lb
*Superset with*
Seated Leg Extensions 10x10 Week 1: 85 lb (perfect) Week 2: 85 lb
90 seconds of rest in between exercises

Seated Hamstring Curls 3x8 Week 1: 110 lb (too light) Week 2: 120 lb
*Superset with*
Barbell Front Lunge 3x8 Week 1: 65 lb (too light) Week 2: 75 lb
90 seconds of rest in between exercises

TAKE 2 DAYS OFF FROM LEGS

MY SUPPLEMENT REGIMEN

To learn more or to purchase these products: search using the titles listed below on the BODYBUILDING.COM link on the upper right-hand corner of this page

AM SUPPLEMENTS (just before breakfast)

1) “Optimum Opti-Women” Multivitamin












2) “Optimum CLA Softgels”
Description:
*Regulates fat and protein metabolism
*Increases protein metabolism (muscle tissue)
*Decreases fat by enhancing insulin sensitivity. Allows fatty acids and glucose to pass through muscle cell membranes and away from fat tissues.












3) “NOW 8 Billion Acidophilus & Bifidus”
Description:
Promotes balance within the intestinal tract
Fights illness and disease by enhancing immune system function.
Prevents unhealthy organisms from growing within the intestine
Prevents overgrowth of yeast and fungus
Produces substances that can lower cholesterol









PRE-WORKOUT (30 minutes prior)

1) “NOW L-Argenine, 1000mg/120 tablets”
Description:
L-Arginine is a free-form essential amino acid
It aids in hormone secretion and removal of toxic waste
It increases growth hormone output
It is a precursor to nitric oxide. It aids in vasodilation, supporting muscle growth and promoting protein synthesis
Boosts immune system functioning
Supports healthy cholesterol
Increases fat metabolism
Regulates sodium levels









SIP THROUGHOUT WORKOUT

2) “Xtreme Formulations ICE, 2 Lbs” (Fruit Punch Flavor. NOT ARTIC LEMON FREEZE)
Description:
Stimulates protein synthesis within the muscles to create an anabolic environment.
Speeds recovery by reducing soreness following workouts









POST WORKOUT:

1) “GENR8 Vitargo S2”
Description:
Simple sugars or maltodextrin (in liquid forms) are usually recommended as the best post-workout recovery drink in between lifting and liquid protein consumption. It is pertinent to replenish glycogen stores as quickly as possible following workouts.
Vitargo beats these ‘old-school’ methods because it gets though the stomach and into the bloodstream twice as fast as these conventional carbohydrates. It also digests twice as fast as conventional carbohydrates. This allows muscle and liver glycogen to be replenished twice as fast!
Vitargo does NOT cause the bloating that conventional post-workout carbohydrates do!












2) “CytoSport EvoPro, 2.25 Lbs.” (Chocolate or Vanilla flavored)
Description:
I like this protein for 2 reasons: It contains L-Glutamine Peptides (which speed up muscle recovery) AND it is one of the tastiest protein powders out there. I have all of my girlfriends hooked on it, even the friends that don’t lift weights ☺










3) “Universal Creatine Chews, 144 Chews” (Grape Flavored)
Description:
Quick and intense bursts of energy via muscular contraction rely on the quick energy provided by the breakdown of ATP into ADP.
Creatine combines with ADP, converts ADP back into ATP, and therefore, increases the availability of ATP.
More ATP=More energy!
Creatine also increases the amount of water within the muscle bellies. This leads to increased muscle volume and size.












LUNCH SUPPLEMENTS:

1) CLA (just before lunch)
Description:
See above description under “AM SUPPLEMENTS”

DINNER SUPPLEMENTS:
1) CLA (just before dinner)
Description:
See above description under “AM SUPPLEMENTS”

PM SUPPLEMENTS (just before bed):

1) “Optimum ZMA”
Description:
Increases anabolic hormone levels and muscle strength in well-trained athletes
Increases endurance, recovery, growth, and deep-sleep










2) “NOW L-Ornithine, 500mg/120 Capsules”
Description:
L-Ornithine is a non-essential free-form amino acid that synthesizes L-arginine and other amino acids (L-Arginine was recommended earlier).
Supports immune system function, heals wounds faster, repairs the liver, rejuvenates the thymus gland/heart/skin/ and other tissues.
Accelerates the healing process after muscle or bone trauma
Increases the body’s production of human growth hormone. Growth hormone is secreted most during sleep, hence this product’s use before bedtime. We want high HGH because of its fat-burning and anti-aging properties!

RECIPE: HASH BROWN CHICKEN TOSTADAS

Source: Better Home and Garden’s Special Interest PublicationsL Ultimate Chicken Magazine (2010)

Ingredients:

12 ounces skinless, boneless chicken breast halves or chicken breast tenders

1 ½ teaspoon chili powder

½ teaspoon ground cumin

¼ teaspoon salt

3 tablespoons olive oil

3 cups refrigerated or frozen shredded hash brown potatoes, thawed, if frozen

1 egg, lightly beaten

1 jalapeno chile pepper, seeded and finely chopped

2 tablespoons finely chopped red sweet pepper

2 tablespoons snipped fresh cilantro

¼ cup shredded cheddar cheese (1 ounce). (I prefer Trader Joe’s “Lite Shredded 3-Cheese Blend”)

Toppers: Lime wedges, sour cream, salsa, sliced green onion, chopped tomato, shredded cheddar cheese, and/or cilantro leaves

Method:

Cut chicken breasts into 2-to 3-inch strips (or use chicken breast tenders). In a medium bowl, combine chili powder, cumin and ¼ teaspoon of the salt. Add chicken; toss to coat.

In a large nonstick skillet, heat 1 tablespoon of the oil over medium high heat. Add chicken; cook and stir for 5 minutes or until no longer pink. Remove chicken from skillet.; Keep warm.

In a medium bowl, combine hash browns, egg, jalapeno pepper, sweet pepper, snipped cilantro, and remaining ¼ teaspoon salt; stir to combine.

Heat remaining 2 tablespoons oil in skillet over medium heat. Divide potato mixture into four mounds in skillet. Press with a spatula make ½-inch-thick patties. Cook for 8-10 minutes or until golden brown, turning once. Divide chicken and cheese among patties. Cover; cook for 2 minutes more or until cheese melts. Serve with lime wedges and toppers.

Makes 4 Servings

Per Serving (for original recipe): 370 CaL, 16 G Fat (4 G Sat. Fat), 110 MG CHOL, 600 MG SODIUM, 31 G Carbo, 3 G Fiber, 27 G Protein.

RECIPE: CHICKEN TACOS

Source: Better Home and Garden’s Special Interest Publications: Ultimate Chicken Magazine (2010)

Ingredients:
Nonstick cooking spray
1 Cup chopped onion (1 large)
1 Clove garlic, minced (I prefer 2-3)
2 Cups chopped cooked chicken
1 8-oz can tomato sauce
1 4-oz can diced green chile peppers, drained (I substituted 2 fresh jalepeno peppers, finely chopped, with seeds)
½ tsp chile powder
¼ tsp ground cumin
twelve taco shells or twelve 6-to 8-inch corn, flour, or brown rice tortillas, warmed
2 Cups shredded lettuce
½ Cup chopped seeded tomato
½ Cup shredded Monterey Jack cheese (2 ounces). (I crumbled Cotija, which is lower in fat and makes for a more-authentic flavor)

Method:

• Coat large skillet with cooking spray. Add onion and garlic; cook over medium heat for 4-6 minutes or until onion is tender, stirring occasionally.
• Stir in chicken, tomato sauce, chile peppers, chile powder, and cumin. Cook and stir until heated through.
• Divide chicken mixture among taco shells. Top with lettuce, tomato, and cheese.

Makes 6 servings

Per Serving (for original recipe): 279 Cal., 13 G Fat, (4 G Sat. fat), 50 MG Chol, 417 MG Sodium, 23 G Carbo., 3 G Fiber, 19 G Pro.

Lauren Kern on Channel 7 News

Lauren Kern on Channel 7 News

http://www.youtube.com/watch?v=Bu5mQxWF86c