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Hosts:

Kevin Larrabee (Twitter), Jonathan Fass,

and Leigh Peele

Sponsors:

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• StrengthCoach.com (#1 Source for Performance Enhancing Information on the Internet)

FitCast NEWS

• Kelly Rippa
• Congradulations to Dr. Fass
• Interviews Update

Mailbag

• Hi everyone, I have a question regarding conditioning for dancers-something I don’t think has been addressed. I know Leigh has mentioned being a dancer so hopefully you can help me out here. I love dance and I love weight lifting but can’t seem to find the connection between the two.
  I am a pre-professional dancer studying at the college level. For years my only cross-training was hour long sessions on the elliptical followed by a ridiculous number of crunches and body reflected reflected that style of training. Luckily, I realized that the repertory of contemporary dance companies requires full body strength and power.

  I have been doing primarily full body work outs for a year (starting with NROLFW-which is great!) and have made significant gains. My dancing has improved and I am finally not scared of choreography requiring upper body strength. I’m pretty sure I’m stronger than half the guys in my dance department! At this point, I want to continue strength training but am interested in shifting my work-outs towards exercises that will benefit my dancing. Can you point me towards specific exercises or a program I could follow that focuses on explosive and jumping movements? Also, do you have any additional suggestions regarding nutrition and training for athletes who are looking for strength but need to keep body weight low?

  Finally, I just want to say how great it is to hear you talk about soft tissue work. Most dancers carry around a tennis ball and foam roller and it’s nice to hear that at least some of our crazy methods are based on science.

  Thank you so much for any advice you can give me! You guys are the best!

  -Kristen

• Greetings from splendid and sunny old England my American comrades!Basically I have a question concerning strength goals. At the moment I am training weighted pullups and weighted pushups/dips. After achieving the one arm chinup, i am trying to get it more consistent and hopefully work up to doing one rep of my bodyweight eventually of a normal pullup (70kg). My split is pulling/pushing/legs/ twice a week with sunday to rest. I want to increase my max strength and power with pulling and pushing, but at the same time I want to develop my endurance for repetitions. Will doing one day of max strength training per week and one day of more endurance based training per week for both pulling and pushing be beneficial? Or do you think I will plateau and not really get anywhere? I heard you can increase endurance with max strength training, but not vice versa. Would I be best just training max strength for each twice a week instead? I realise they are kind of opposite ends of the scales, but I would like to break past the 20 rep pullup range as well as increase my weighted and one arm chins!
  Loving the podcast, great to have quality and consistent content available such as this.

  thanks very much!

• Kevin,
  I am having a lot of trouble with constipation while dieting. I know that you have mentioned products that have helped, I think something from Trader Joe’s… Can you help me out?

  Mike

• Kevin and co.,I currently do conventional deadlifting directly after back squatting in my workout. Am I retarded for doing this? Is there an especially large injury risk at play there?

  Thanks,
  Dan

• Hey guys. I am getting ready to start lifting again after a long time off. I just bought some stuff through bodybuilding.com last night. I was up kinda late when I placed the order, mostly the normal stuff like Omega 3, multivitamin, ect. But I looked into an HGH supplement called “Fountain Of Youth Presents:HGH Complete”. They had it on sale buy 2 get 1 free and I took the bait. Did I get taken or is this a actually going to help me? It sounded good before bed, but it doesn’t now that I’ve been awake for hours. I know it isn’t actual HGH but will it have any positive affect? Thanks, love the podcast!! At least I do right now, if you rip into me I’ll go to Louisiana and find a voodoo lady to hex the whole lot of ya. j/k
• Hi Kevin and Crew,I was listening to a podcast and a lady you have on the show I could not get her full name it sounded like ” lepel hill” but I cant find her anywhere. I am trying locate her fitness website

  Many thanks -Matt

• Hey there,
  Great work on the show…keep it up…I thought you guys might like to chew on this article. -james
  http://www.msnbc.msn.com/id/30826120/
• Hi Kevin and Crew,I am a 48 year old former marine living in Australia and I have been exercising regularly for about a year. My weekly program consists of 3-4 days of cardio primarily running and 3 days of resistance training.

  I am 174 cm tall and weigh 70 kilos having lost about 23 kilos over the last year. I have recently discovered an inguinal hernia and I have been scheduled for surgical repair in a few weeks.

  My question is can you suggest any exercises that I can do post op to keep my fitness and strength gains up with out risking recurrence of the hernia?

  I have been researching hernia post op recovery and the information is very conflicting, varying from now heavy lifting for at least 6 weeks to starting exercise as soon as comfortable letting pain or discomfort be your guide.

  I really love the show and learn something new every week. I especially enjoy the off topic (really Jon).

  Keep up the good work.
  Dennis
  Port Hedland Western Australia

• Hey guys,
  Love the show!
  One quick question: how many post-exercise calories are burned due to EPOC? The more I read about EPOC, the more I confused I am. Everyone seems to be hailing the benefits of EPOC, with few (if any!) cites to research data to substantiate their claims. Not too long ago, Kevin wrote that EPOC burns an extra 200+ calories (http://tinyurl.com/ok5upx) while Jen Heath wrote that EPOC only helps burn 7-14% of total calories burned during the activity (http://tinyurl.com/ooockx). So, is the 7-14% figure wrong or is Kevin, the beast, really burning 2857 calories per workout session?!
  Keep up the great work,
  Felix
  South Bend, IN -Felix