Beating Exertion Headaches

by Dr. David T. Ryan

After a heavy training session, you can develop one of the worst headaches you can imagine. The common name given to this type of pain is ³exertion headache.² Your head will split open like the birth of Alien and the pain can be devastating. This type of headache pain can stop your workouts cold and leave you with few options on how to get back to training. Athletes have to deal with learning the basics of how to control this situation and what to do to correct it. Pain can alter hormone levels and cause you to gain water weight. Learn to prevent and correct these types of headaches.

When you push or perform a Valsalva-type maneuver to yourself or exert yourself with a level of intense exercise; you exert a strain that results in large amounts of blood being forced into the brain. This will force those tiny blood vessels in the head to open. The body responds by contracting all the muscles around the blood vessels, which then forces them to constrict. Over-compensation is usually the problem and once you have a moment of rest, then the blood has trouble getting back to the brain. This event results in pain and a headache from some major sources;

- Actual hard constriction of blood vessels
- The lack of returning blood supply to the brain
- The stretching of the muscles that surround the blood vessels
- The actual injury from a vascular rupture

As with any muscle irritation, it takes time and rest to recover. You will be more susceptible to future headaches. You can do various things to help prevent and assist with recovery:

If you have trouble with exercise-related headaches, begin by making sure you consume enough carbs prior to exercise. Your brain only works on glucose, it is very particular about that. Lack of proper forms of energy don¹t allow the blood vessels and nerves to operate and can give you not a hypoglycemic (low blood sugar) headache, and can also make you more susceptible to exertion headache.

Lowering pressure in your head is also a learned process. Breathe correctly and don¹t just hold your breath for several reps. Try taking a short breath or learn to blow out as you lift. When lifting heavy, I often make some noise that resembles the mating call of a Canadian Moose, but it keeps the pressure off my head. Maintaining your electrolytes is another helpful way to prevent trouble with cranial pressure.

Take an Aspirin prior to lifting heavy or training hard. Only take this if you¹re certain the drug won¹t interfere with other medications. Make sure to try Bayer Aspirin ­ drugs like Aleve, Advil, Nuprin, etc. don¹t always react the same to help thin the blood out.

Medications, supplements, illness, stress, lack of sleep, emotion and barometric pressure all play a role in how easy it is for you to develop your headaches. Oftentimes it is very helpful to maintain a log to determine your headache onset and likely causes. Physicians will use that information to determine the working diagnosis and the best cure.

Not all headaches are just simple exertional headaches; some are extremely important symptoms of more serious problems. The following are significant concerns that should be evaluated immediately:

- Sudden onset of severe headache
- Headache increasing over a few days
- New or unaccustomed headache
- Persistently unilateral headaches
- Atypical headache or a change in the usual pattern of headache
- Headaches that wake the patient during the night or early morning
- Chronic headache with localized pain
- Stiff neck or other signs of meningism- difficulty with looking at light (Photophobia)
- Fever with a rash and/or spiking fever
- Violent vomiting (known as projectile vomiting)
- Loss of facial movement or symmetry
- Pain while sleeping; Pain worse in the morning that goes away
- Systemic symptoms (e.g., weight loss, fever, malaise)
- Numbness or tingling in the face or head
- Nose bleeds
- Local extracranial symptoms (e.g., sinus, ear, or eye disease)
- Loss of smell, taste, vision, or hearing.

Play it smart ­ there are lots of ways to get hurt outside of the gym. Make some simple adjustments to maintain the level of training you need to grow. Don¹t forget that breathing properly when lifting helps you resist exercise-related headaches, and you need oxygen to burn fat.

Until next time, keep your head clear!

Dr. Ryan is the Medical Chairman/Director of the annual Arnold Classic Fitness Expo and an editorial advisor for Muscle & Fitness Magazine.

Avoiding Weight-Loss Mistakes - Part II

by Clayton South

In part one of “Avoiding Weight-Loss Mistakes” I discussed common weight-loss mistakes that can derail the best designed fat loss program, and that can overcome even the strongest desire to succeed.

The common mistakes were:

• A lack of clear direction and focus
• Eating without purpose
• Eating out at restaurants
• Consuming too much sodium and starch

I also discussed how most commercial cookie-cutter diets are restrictive, unsustainable, unrealistic, and how they often result only in your failure and frustration.

In this second part of “Weight-Loss Mistakes – And How To Avoid Them” I will discuss more mistakes that can leave you frustrated and fat. As in part one, I will provide solutions to these problems to help you avoid these mistakes and stay on the path to getting lean.

THE MISTAKES: Part II

Not eating enough

Many people follow diet plans - taken from a book, the internet, or from a well-intentioned friend – that are too restrictive and that don’t allow for healthy and realistic energy intakes.

But, to be fair, it’s easy to understand the thought process behind these starvation diets. It goes as follows:

If . . . People eat too much and get fat
Then . . . People eat less and get thin

And

If . . . Eating less food results in fat loss
Then . . . Eating almost no food will result in even more fat loss

While it is true that a negative energy intake (low calorie) fat loss plan is moderately effective when combined with sound exercise and supplementation practices, caloric restriction (or, in this case, caloric starvation) loses effectiveness over time as the body adjusts the BMR (Basal Metabolic Rate) downward to reflect new nutritional realities.

Put another way: when you eat less, your body slows its metabolism and although you will see initial rapid weight loss (in the form of lost muscle tissue) from starving yourself, your body adapts and you will burn less calories. This means that your weight loss will grind to a halt. Worst of all, you’ll regain the weight you lost (plus an additional five or ten pounds) once you increase your calorie intake to realistic, healthy, pre-starvation levels. This process is known as “rebound weight gain” and it’s the reason why most people “yo-yo” on commercial diets for years with little success.

Make sure that you’re eating enough of the right foods when you are trying to lose body fat. Begin developing a sound fat loss plan by calculating your BMR (Basal Metabolic Rate / Caloric burn) by factoring in your total body mass, your body fat percentage, your lean body mass, your activity level and your current nutritional intake values.

Next, and once you have the data already mentioned above, construct a lower fat diet plan, where 10% of your calories come from unsaturated fats, 35% of your calories come from complete proteins, and 55% of your calories come from complex, fibrous, carbohydrates that have low glycemic index values.

If you combine a nutrition plan of this type with a sound supplementation plan and sound weight and cardiovascular training, you will lose more body fat in less time than you ever thought possible. Best of all, you’ll be eating healthy, you’ll be free of the cycle of yo-yo dieting, and you’ll still be able to occasionally indulge in that chocolate cake you love.

Dehydration: Drink more water!

Water is critical for basic health, and it helps facilitate nearly every process in the body, including respiration, digestion, perspiration and elimination. But, most people don’t drink enough water, and, even if most dieters do consume enough calories, inadequate water intake will grind fat loss to a halt.

Your body uses water to metabolize water-soluble vitamins, like the B-class vitamin group, and vitamin C. These vitamins are not easily stored by your body, but they are critical your basic health. If you do not drink enough water, these vitamins (and others) can not be used by your body, and this will lead to deficiencies that impair a host of functions critical for your fat loss.

The B-vitamins are critical to your health and fat loss because they support muscle building, and also aide in the digestion of fats, proteins, carbohydrates.

B-vitamins speed digestion, and their role in digestion is important because the speed at which you digest food is critical for fat loss; the longer food sits in your stomach, the chances increase that it will turn into fat. This is why eating before sleeping periods is generally discouraged if you’re trying to lose body fat.

Water is also critical for the proper functioning of your kidneys and liver; if you don’t drink enough water, you impair the function of these systems, and strain is put on one system as it has to pick up the slack of the other.

Finally, water also helps remove toxins from your body that can interfere with fat loss, and it helps you stay full in between feedings, thereby reducing cravings. Drinking enough water also eliminates the possibility of water-retention interfering with body fat percentage calculations. By eliminating the bloat, you can gather true data that will help you continually modify and fine-tune your fat loss success program.

Not eating enough protein, or eating the wrong kind at the wrong time…

Eating protein is critical to fat loss. Protein performs three functions:

1. It protects muscle tissue
2. It makes you feel full (satiation)
3. It has thermic value

In times of negative energy intake (caloric restriction) protein protects muscle tissue from being harvested for amino acids which, ultimately, are used to make glucose. The amino acids that make up protein help replenish the free amino acid pool that protects your muscles and immune system.

Protein also has a higher satiation value than carbohydrates or fat. Studies show that people who eat a protein meal feel fuller for longer periods when compared to people who consume carbohydrate or fat meals of equal caloric content.

Finally, protein has thermic value. That is: its digestion requires the use of more calories than it contains. The result is the burning of additional calories – of energy – that must be harvested from fat tissue, in the absence of carbohydrate abundance.

But, not all proteins are created equal. Each protein category (whey, casein, egg and soy) has a specific biological value (BV) as determined by its specific amino acid content. And, the amino acid content of each protein category will determine, among other things, amino acid release rate (which determines when it is best to consume each type) and protein quality. It’s not enough to consume protein: it must be the right type of protein, in sufficient amounts and at the right time.

You must use proteins intelligently to lose body fat and gain muscle. Food is the best bodybuilding drug available to you. Make no mistake: anabolic steroids and other drugs may build muscle tissue and cause body fat loss, but these drugs can not build muscle out of thin air; food is always the first step in the chain of events that lead to ultimate health – drugs and supplements, when used correctly, simply help speed and enhance the process.

or more information on using protein intelligently, refer to my previous article USING PROTEIN CORRECLTY IS YOUR KEY TO BUILDING MUSCLE.

Not using supplements, or using the wrong ones…

Bodybuilding supplements help speed or enhance the results of intelligent nutrition and training. But, using the wrong dietary supplements at the wrong time can end up costing you money, and can irreparably derail your fat loss program.

The primary function of nutritional supplements are to serve as adjuncts to sound nutrition and exercise practices, thereby speeding and enhancing your results. Supplements do not replace hard work, or make up for sloppy planning or lack of discipline.

Many people either do not use supplements, or they use the wrong ones. In either case, results are severely compromised. Dietary supplements both serve as insurance against deficiency (in the case of multivitamins and protein powders) and speed results (in the case of scientifically designed thermogenics and anabolics). Using the wrong dietary supplements, or not using them at all, is a mistake.

When buying a supplement, have a purpose. For example, do not buy a cheap weight gainer just to save money, when the more expensive and more suitable quality meal replacement will help you realize your goals. Do not buy a weak multivitamin product when you can purchase a better vitamin with adequate amounts of vital nutrients (many of which are cofactors in the metabolism of other nutrients and are critical for fat loss).

Use nutritional supplements with purpose, driven by calculated and goal-oriented intelligence, and you’ll realize results faster and more easily than you ever thought possible.

Final Thoughts…

It matters not when you decide to move toward health and wellness. It doesn’t matter when you decide to go after the lean body that you’ve always wanted but, until now, were never able to achieve. You can be fifteen or fifty – health is your choice and opportunity right now.

The mistakes outlined in Part I and Part II of this series are universal. But, they no longer have to be your mistakes. Armed with the knowledge here, you can proceed with confidence toward your goal – you can proceed with the knowing that your dream body is finally possible for you.

Be intelligent, always ask questions, and act with purpose. Here’s to your lean body!

Clayton South is a bodybuilding expert, consumer advocate and regular contributor to bodybuilders.com. He has over 80 bodybuilding and fitness publications to his credit.

Contact Clayton at claytonsouth@bodybuilders.com

LBC Profile: George Goff

by The Labrada Team

“You’re really HOT, Pappa!” In December 2004, this statement is one that 64-year-old George Goff wouldn’t have imagined his grandson, age 8, would have said to him just months later. At that time, Goff recently retired from a consulting position and working part-time at a family-owned company in Dallas, Texas, found himself asking, “Is this it?” Stumbling across the Labrada Lean Body Challenge Program on the Internet, not only would he realize that more challenges were to come; he would also surpass his own expectations to win 1st place in the 50+ division of the Challenge.

“When I first decided to take part in the Challenge, I was looking for something to gain focus and hopefully get in better shape,” Goff says.
Instead, he gained focus, determination and motivation that transcended the physical and dietary aspects of the Challenge.

“One of the biggest things I’ve gained from this Challenge is discipline and focus in everything I do,” Goff says. “I have more energy now than when I was 25! What I used to accomplish in 5 hours at work, now takes 3, and I find that despite getting up at 4:30 a.m. to exercise, I have plenty of energy to last throughout the day.” However, the newfound focus is not a selfish one.

“People would comment that they didn’t have enough time to be ‘so selfish’ and take time out of their busy lives to exercise and plan their meals. The way I see it, taking care of myself is the least selfish thing I can do,” he says. “I recently had a physical exam and all of my vitals where in tip-top shape. Knowing that I am in good health is one less thing that my family and I have to worry about.”
Plus, married for 40 years, the father of 4, grandfather of 13, and owner of a company, George has some significant demands on his time. Energy is important!

George has made a commitment to maintaining the behaviors he developed while following the 12-week Challenge. He exercises every morning, usually performing some cardio and weight training prior to going to work and even occasionally returns in the afternoon with his granddaughter for additional cardio. He averages between 5 and 7 meals per day and has significantly increased his protein consumption.
“To me, the Lean Body Challenge has been a new way to approach life,” he says.

A new way, indeed; over the course of the 12-week Challenge, George lost 21 pounds and 8% body fat.
“Each day, I look and feel better!” Goff adds.

George has some advice for individuals who are interested in participating in the Lean Body Challenge.
“One, I would recommend getting professional photographs at the end of the Challenge, to really show off the progress you’ve made,” he says. “Also, instead of focusing on the outcome, pay attention to what you are doing each day. Find ways to enjoy your workouts, instead of thinking of it as just ‘something you have to do.’

“Think of each workout as a ‘work of art,’ paying attention to how you are feeling and what movements you are performing. If you do that and you pay attention to what you have to do each day in terms of eating and planning meals, success will naturally follow, “Goff states.
An old proverb reads, “Success is a journey, not a destination.” George Goff clearly agrees with this message, and success agrees with him.

Congratulations George!!

Stay tuned to the Coaching Club newsletter for more inspiring profiles from Lean Body Challenge winners. To see the complete list of the New Years 2005 winners, click here.