Most Common Gym Injuries

Q: Common weight training injuries that you see?

Dr. ERIC SERRANO:
A:  Hamstrings are notorious for being tight. Also, I notice many people lacking the supporting muscles. For instance, it's common to see weak lats with strong upper traps pulling the shoulder girdle closer to the clavicle which causes impingement of the rotator cuff. Also, stress-related injuries which affects posture results in weaker muscles that are more prone to injury.

The most common weight training injuries that I see are imbalances between the frontal superficial line versus the back superficial line. 

Visit http://www.anatomytrains.com/ for more information.

Q: Workout Tips?


Dr. ERIC SERRANO:
A: 

          1) If you're over 35 years old and do more than 10-12 sets per body part, you are overtraining!

      2) If you do legs more than twice a week (depending on your state), you're overtraining!

      3) Always keep in mind the stress factors such as work, rest, nutrition, family, etc.

      4) Research demonstrates that training more than 3 days a week elevates cortisol levels for up to 4 days (elevated cortisol levels WILL NOT help you build muscle).

      5) BCAA's lower cortisol levels. I've been saying it for years to always ingest BCAA's pre-workout.

                 - Dr. Eric Sarrano via John Paul Catanzaro's Interview.

The original source of this information can be found at:
Link: http://bodyessence.ca/index.cfm?t=JPArticles&pi=SERRANO&sn=31 

STAY LEAN..... NO TROPICAL FRUIT

Dr. Eric Serrano, a world-renowned sports nutrition specialist, shares Parillo's sentiments. According to Dr. Serrano, fruits should be consumed occasionally (primarily post-workout) & the top 6 fruits include:

Avocado
Grapefruit
Berries
Tomatoes
Lemons
Apples


If fruit consumption is so counterproductive to losing body fat then what's left to eat? Well, I think Dr. Fred Hui, a Toronto physician who practices a unique blend of Eastern and Western medicine, sums it up best with the following quote: "Vegetables have all the health benefits of fruit including vitamins, minerals, antioxidants, and fiber without the sugar! Eat plenty of vegetables instead!" 



Fructose is absorbed by the small intestine and directly transported to the liver via the portal vein. The first enzyme to act is fructokinease. 


By the way: guess what the number one sweetner used in commercially available “sports nutrition” bars is? You guessed it: fructose!  The reason fructose has a low GI rating is because it doesn’t even have a chance to spike insulin – it’s in too much of a hurry to bypass the carb highway on its way directly into body fat storage! 


Remember how fructose bypasses the regular carbohydrate pathways? Well that’s precisely why it has a low GI rating. The body treats it like a fat, and like saturated fat fructose just heads right into body fat stores assuming the body is in a calorie-plus metabolic status. 

 

This is why we at Parrillo Performance have a bad opinion of fruit: it is loaded with fructose. Our repeated in-the-trenches experience with competitive bodybuilders has shown us repeatedly that fruit adds body fat to those trying to lower their body fat percentiles. Nothing personal against this dietary mainstay, but if you are interested in losing as much body fat as possible – toss the fruit!




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