ASK Jimmy the Guru

Yawning While Working Out?

Q. Almost every time I start to workout I notice that I always start to yawn. I even yawn all the way through my workout, but I am not tired at all! What is up?

A. I hope that you aren’t yawning because your routine is boring! No one, scientists included, really knows the reason why we yawn. yawning though increases blood pressure and heart rate, so the reflex may be one of the ways that your body is in a sense preparing itself for exertion. When you feel the urge to yawn while training, try and inhale through your nose and exhale out your mouth in slow, deep breaths, or increase your pace during your training. The demands of your breathing alone should prevent you from yawning the whole time.

Jimmy the “Guru”

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Question:
I hear a lot of confusing information about which is better between using high reps or low reps. Most people say that high reps with lower weight is better for “cutting”, whereas low reps with heavy weight is better for building muscle. Can you shed a little light on this please?
Answer:
Actually, either of these strategies is fine for building muscle, cutting fat, or both, provided you are challenging yourself with the weights being used. Muscles grow when they are forced to compensate for added work (lifting). Think about when you first started lifting weights. The growth you experienced was rapid because your muscles were not used to the new amount of work they now had to do. Basically they were shocked into growing quickly. After a while, though, they become accustomed to weight lifting and your progress begins to slow, or sometimes it stops altogether.

The human body is remarkably adaptable, so you need to change things up and challenge it in order to keep your progress moving forward. If you’ve been training heavy for quite a while, switch it up and start doing lighter weight, but higher reps. The same goes if you always train lighter with higher reps.

Your diet is going to play the biggest factor in how you look. Sets, reps and weight are secondary to building muscle or losing fat. If you do higher reps with lighter weight, “cutting up” is going to be much harder if all you eat is cheeseburgers.

In health,
Big Jim

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Question:  Now that I’m pregnant, can I continue my rigorous schedule of running 4 days a week?

Answer:  Yes, you should continue your workout program throughout pregnancy, with modifications.  My advice:

In the first trimester, continue your routine, but slow down if you feel tired or sore.  Avoid overstretching, because your muscles are more easily strained.

In the second trimester, reduce the intensity and duration or your runs when pregnancy’s extra weight and shifted center of gravity makes it more difficult.  Also, listen to your body.  If you are weaker than normal or out of breath, slow down, rest or even call it quits until next time. 

In the third trimester, try lower-intensity exercises like walking or swimming.  Stop if you experience dizziness, head or chest pain, or vaginal breakthrough bleeding.  Running in these months may also be hard on your knees and ankles.  Don’t fret, it’s only for three months, you can start your regime back up a few months after the baby is here. 

Keep in mind, once you are pregnant, your job is to grow a healthy baby.  Staying in shape while doing that is encouraged, as well as, helpful for the birthing process and keeping off unwanted/unneeded pounds throughout the nine months, but nonetheless, not to the detriment of the fetus or your body.  That being said, choose safe exercises that you AND the developing baby inside you will benefit from.

In Health,

Big Jim – The Guru

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Answer:  This is an impossible question to answer but does fall in to a list of questions that can all be answered the same way.

MIX IT UP

This is my advice on many questions regarding training and exercise.  My experience trainng myself and others over the years proved to me how much change is vital to bodies adaption mechanisms.  I teach my clients to consider and “rep-range” to help guide them.

If I were to give a blanket recommendation blindly to the population it would be:

• Athletes 3 – 25
• Males 6 – 15
• Females 8 – 20

Load is so important to our muscules, bones, connective tissue and so much more.  Do you get to the single digit repetition sets in your workouts?  Most people do not get to either ends of the above ranges.   People tend to stay at some boring number they read in Men’s Health, like 3 sets of fifteen.  Then they do it month after month – year after year.

Mix It Up – People.

Get to work.

Big Jim

Great question. It is one that is on the mind of lots of new moms. The answer is different for everyone but I will give you a few things to consider and a few tips that have helped many mothers return to the body they remember.

Nutrition: Experts agree that a mothers nutrition – before – during – after pregnancy is a big factor believe it or not. Some studies point to poor nutrition being an underlying cause of stretch marks. Remember the baby is like a parasite in many ways. Mothers must focus on nutrition to minimize the negative impact on their musculature to grow the best baby possible. The era of eating anything you want – giving into every craving – and joining the choir of women singing “your body just changes when you have kids” – is over!

Time: The process the body goes through to stretch and accommodate the pregnancy is amazing and it takes time to recover. I have tracked significant progress for up to 2 years after birth. Do not give up.

Your DNA is Unique: Everyone is different. Your course with post natal recovery is going to be different than your friends. Share tips and secrets with people but remember that your body is unique. It will take hard work to rehab form the pregnancy – but I know you can do it.

Breast Feeding: I advise my clients to breast feed for 9-12 months. This is not just for the 101 reasons why for the baby. It is for you. The fluid and fat built up in your body for a reason. Breastfeeding. It will help vacuum the fat and fluid right back out. It is astonishing the difference it can make. I am not saying I can not flatten your belly if you do not breastfeed – but it really helps.

Train Abs 3 Weeks ON 3 Weeks OFF for ONE year: This is a “jimmy exclusive” and based on working with 100’s of post natal moms. This will make a big difference of the flattening process. Maybe I will write a short book on how and why it works – for now, just do as i say.

Supplements to Consider:

• Healthy Fats – I love Carlson’s Finest Fish Oil. hey depletion of need fat stores is a known fact of child bearing.
• Amino Acids Support – You grew a human – dude. Your body gave up lean tissue to make that baby. You need to get it back. Your are like a bodybuilder the first year after a baby. My favorites are glutamine and bcaa’s – but i am “{pro” amino acids, period.
• A good Daily Multi with plenty of Calcium – My favorite, of course, is VitaPlex by Schwartz Laboratories – 2 in the morning – 2 at night

No F.U.P.A for you,

Big Jim

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Answer:  I know what people mean when they ask me this question but allow to be a smart-a** and clarify a couple points about the question. One, remember that cardio, short for cardiovascular exercise, is intended to strengthen and condition the heart and lungs. So when is best? Any time is exactly the same. Two, my 20+ years tells me it doesn’t matter very much anyway. The secret is consistency with your cardio, and of course a supporting lifestyle.

So, now that’s off my chest what you meant to ask is “What is the best time to do cardio to maximize fat loss?”

1.  
   1. In the Morning (on an empty stomach) – I don’t remember when this recommendation went mainstream but it is true. This is because the body has been without for for so long and blood sugars are low. It was put to the test by the bodybuilding and fitness community in the 80’s and held up to the challenge. Now, this tip of doing cardio in the morning, thanks to my boy Bill Philips (and others), is standard “best practices”.
   2. Always Do 20-40 Minutes After Resistance Workouts – I really like the effects I have seen from a commitment to this ideology. I works well for women and men wanting to lose weight and athletes that want to stay lean and maximize performance at the same time. Doing cardio after resistance seems to deplete cellular glycogen storage at an alarming rapid pace. This signals the body to compensate for the full depletion by maximizing cellular capacity.

Jimmy Tip: For most of us my recommendation is to get your cardiovascular exercise consistent before you worry about efficient. When you get to 4-5 days a week then you can begin to look efficiency. To put all these conditions on your cardio output leaves people with too many easy excuses on why they didn’t do it. The most important thing is to DO IT – make it part of life. (please teach the kids today so they do not have to struggle with it like us!)

(I can think of a salutation),

Big Jim

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Answer:  Over the years many of my clients have had trouble with the shins hurting while on the treadmill. Most everyone immediately tells you that you have shin splints. Here are a few signs

• If the pain continues to worsen during exercise instead easing as the muscle warms and stretches.
• Tingling of the foot is a telltale signal of shin splints. This is a sign that the inflammation is compressing a nerve.

The pain is caused by the rapid stretch in the attached muscles groups. The forces applied during plantar and dorsi flexion drive these muscles crazy. The muscle are not prepared for the range of motion the treadmill is forcing you into. Simply, you are taking unusually long steps/strides.

Jimmy Tips:

• Walk slower and keep your stride shorter
• If that is not challenging enough trot or jog
• Begin a stretching routine for the effected muscles
• Hike hilly trails and uneven things (creeks, rocks)

What ever you do not train through the pain as in can progress into bigger issues if you do not address it. Remember fat people are actually lean people who never started on their program. You can do it.

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Yo Daddy – Signing Off

Big Jim

Answer:  Here is the deal people. Don’t do it. Remember I have been a trainer for 20 years. This is from experience, personal and observing clients and friends. Exercising when you feel sick is never a good idea. Here are a few points on the topic.

• You feel sick for a reason. That tried feeling, those aches and pains and especially a fever are there for a reason. They are clear, natural signals they your system is under attack from a virus, infection or maybe just run down from working out and/or dieting. Listen to you body. Go rest – heal – recover. My clients come in the door, “Hiiii, Jiiiimmm – I not feeling great, can we go easy?”. “Go Home”, i scream. “Call and cancel next time!” Then I here, “I thought it might make me feel better.” No chicken soup, a bath and rest will make you feel better a workout session (especially with me) is going to deplete you further leaving you open to attack.
• Exercise depletes you and compromises your immune system. Your cells act like troops defending your body. While they are under attack is not when you ask them to build and farm. If you are on the brink of a virus or infection and decide to train anyway, you will likely have a MORE severe sickness and symptoms. You basically attacked your troops from behind while they were trying to fight the virus. You made they lose the fight! Weird isn’t it, but it is an accurate analogy.
• Hey – How about they rest of us. Really. Do not bring infection to the public – if you feel bad stay home. Fitness facilities battle bacteria and other germ problems as it is. Coughing, sneezing, sweating and wiping your runny nose is not cool. I have to use that machine after you.

Do as I Say,

Big Jim

Answer:

One of our customer service operators asked me to answer this one because it is asked many times an hour.  So I thought about and (drum roll-please) here is the…

 Top Six Reasons Why We can not tell you Which Fat Burner is the Best:

1. The companies are being vague so comparing labels is not possible.  Thanks to our idiotic FDA now all companies are not sharing important information.  For instance, we typically see  ”Ephedra Extract” and the mgs – the important info is missing – the standardization of the raw material.  Maybe no one but me remembers the 8% vs 10% ephedra game from the 90’s.  To Jimmy the Guru its like saying “you got caffiene without clarifying whether it’s coffee – red bull – expresso – or a caffiene pill.  They are trying to steer clear of our irratic FDA – they banned ephedrine HCL (synthetic man-made) super clean ephedrine – they don’t have the authority to ban “natural” ma huang ephedra extract.  That’s why it is back on the market.  So it turns out – it is really about how you feel on the Fat Burner.
2. Everyone is different and are effected differently by different Fat Burners.  I had the realization when my small circle of old school gym dogs began to disagree about which fat burner is best.  These are ephedrine connoiseurs – on similar healthy food plans – all workout masters and supplement mad scientists.  They don’t agree.  So it turns out – it is really about how you feel on the Fat Burner.  
3. The “proprietary blend” and support ingredients are part of the magic of Fat Burners.  If you have not noticed almost all “Fat Burners” are – Ephedrine – Caffiene and Asprin with a blend of other ingredients that the creators feel makes their fat burner the best.  Fat activators, fat metabolizers, lipotropics factors and all kinds of ingredients that help the products work better. This only further compounds the problem posed in reason #2.  SO it turns out – it is really about how you feel on the Fat Burner.
4. The Lifestyle of the Makes a Big Difference.  Are you doing cardio? How much? Are you consuming enough fluids for the falt burners to work?  Do you eat like crap?  Do you workout?  What body type are you?  See what I mean?  So it turn out – it’s really about how you feel on the Fat Burner.
5. I like to be super alert and feel comfortable that way – you might be the opposite.  I call it buzz preference.  So it turns out – it is really about how you feel on the fat burner.
6. Other Sciency Stuff Comes Into Play – Your Metabolism, adrenal gland health, stomach pH levels, digestion and assimilation.  So (yep gonna say it again) it turns out – it is really about how you feel on the Fat Burner.

Now you know not to ask “which fat burner is the Best” – There is no right answer. So, now what?  Well ,here is my suggestion to handle the problem with guru logic…

 Jimmy Tip: Create a Top 3 List

Start to identify the Products you like and the ones you don’t like.  Find three that you like.  Then, just rotate those three Fat Burners.  Every now and then try a new Fat Burners coming out – see if it is better than your Top 3. 

Happy Wednesday -Tax Day !

Big Jim

Still have questions? Call us now for a personal consult with one of our experts. Call us toll free at 1-800-244-4116

Answer:

“I’m fat.”

“I wanna lose weight.”

“My clothes don’t fit.”

“If someone would just tell me what to eat.”

“I gonna get workin’ out”

Who has not heard this rambling from a friend or loved one? Let me break it down with some tough love – Jimmy Style. I have coached thousands of people to new bodies and I want to share the common threads in the succesfull programs I have seen during my many years as a fitness coach. Most everyone in the USA ( Califorina excluded lol ) need to grasp these concepts now. Remember – brushing teeth was once an unusual new idea. Trust me, you don’t want to be left behind on this one. Your LIFE and how well you live it are at stake.

Five Rules for Rapid Weight Loss:

• Stop eating garbage – This means you. Take a good look. I bet there is poor- refined – processed food in your diet every single day. Few poeple can truly claim to eat healthy. Work hard at it and you will see the benefits fast.
• Start eating food – Real food. This is harder than you think in our world. Ask yourself as you hold the food in your hand, “did it grow or live on the planet?”. The health food industry has blurred the common sense of many americans and I hope for better regulation in health food advertising.
• Do NOT ingest sugar – None - “Sugar is the Devil” I often joke. The truth is sugar everywhere. You will be shocked as you start to limit it.
• Start Lifting Weights – This is no longer up for debate. Every human should be involved in resistance training of some kind. The major muscle groups, connective tissues and the bones they are attached to REQUIRE load to maintain health and stamina. Period. Get your a$! to the Gym.
• Walk Everyday - Not kidding on this either. The Surgeon General even says so. You will not be able to do this overnight. Work towards it. It won’t be that bad – you got used to brushing your teeth everyday didn’t you.

There you have it – Do them all for 60 days and you will probably lose more than twenty pounds. Good luck. Stay Focused.

Pain is Fear Leaving the Body,

Big Jim

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