Episode 181: Jon Visits Willy Wonka

Kevin and Leigh talk about why a strong core doesn’t equal good posture, a link between creatine and hair loss, and Cassandra Forsythe joins Kevin to talk about diet and training during pregnancy.

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Mailbag

• What up Kev, Leigh, John and maybe even Tony,First off, I want to tell you guys to keep up the good work.When I work on my conditioning in the gym I almost always have to fight nauseous feelings. I am working through Alwyn Cosgrove’s and Lou Schuler’s New Rules of Lifting and I almost always feel sick to my stomach when I do the fat loss or other programs that involve high reps and low rest between sets. The strength programs with heavy weights and low reps are all rock and roll and I never have problems with any of those. A little background on myself; I am 6’1″, 210 pound, 27 years old and I have been working out for about 14 months now. I work out at around three or four o’clock in the afternoon and I eat lunch at about twelve or twelve thirty. I don’t feel like it is completely my conditioning letting me down because I have been working at it for a while now and I don’t get as out of breath or as tired as I used to. It is just the sick feeling in my stomach that I feel is really holding me back. Thanks for all your help. -Paul from Denver
• Saludos desde Mexico Fitcast crew!!
  If I screw up the words, well…english is not my language of origin. Spanish is.

  Maybe you get tired from hearing this but you guys are Awesome!!
  Leigh, Jonathan and you have so much sinergy and compliment each other so well that every show becomes a classic.
  You are THE TRINITY of fitness.

  I have not listened to all of the past episodes yet. So if you have answered the following questions and if possible, just tell me what episodes to listen to.

  Now to the questions.

  I train 4 days a week. My kind of training alterenates between Craing Ballantyne and Vince del Monte workouts. Usually I rotate every 3 month between their styles of training. This helps me not to get bored.
  Anyway, both of them promote / teach full body workouts.
  But I have been thinking of making my chest and shoulders bigger.
  So surfing the internet I have read that many bodybuilders recomend working one muscle group per day and forget full body workouts.
  So I been thinking of changing my training to work on one muscle per day.
  Monday is chest day, Tuesday shoulders and so on.
  Would this be better to obtain what I want?
  I heard in some of your podcast that you favor full body workouts. Any recomendations is much apreciated.

  Regardless of the answer, what would be the best pectoral exercises to develop that straight defined line between the chest muscles? Some friends say to concentrate on the upper chest other on the inner. Would inclline and decline bench and dumbell presses or fliels help?

  And regarding the shoulders, what are the best exercises for developing the rear shoulders?

  Last, for some reason every time I watch battlestar galactica and see the actress that plays Starbuck, I cant help but think of Leigh. I guess is that no BS, dont mess with me straight to your face attitude.
  Kevin can have Jessica Biel and Jonathan can have Megan Fox. I will take Leigh over them any time.

  You guys are superb!! Muy muy cabron y chingon su podcast!!

  By the way, if you can give me an address to send you some T-shirts all the way from Ensenada Baja California Mexico, I will. I kid you not. Just let me know your size number and favorite color.
  It is the least I can do for all the things I have learned from you guys.
  Or if anyone of you decide to do a trip down hear, I will be your tour guide.
  I will even give you the bulletproof vests.

  Best regards!!
  Best to you all!!
  Oh, let me know to what address I can send you guys

• Hi Fitcast! I’ve been a loyal listener for the past 2 years and always enjoy listening to you all on my walk to work.I have a question on posture. I have been lifting weights, running etc consistently for about 4 years now. I am currently following Rachel Cosgrove’s program “The Female Body Breakthrough” and love it. Lifting heavy has been a great challenge. As you may know, she focuses a lot on core work and back work to improve posture etc. Here’s my problem:I have horrible posture – curved shoulders, rounded back etc. But I think that my core is in great shape – I can hold a forearm plank for 90 seconds. I have great lifing form (as I have been complimented by random trainers at my gym about it). My core is always engaged while I workout, but it never stays “tight” outside of the gym unless I conciously pull it in and contract my abdominal muscles. When I’m outside of the gym I slouch, curve, and it’s like my spine turns into rubber. I don’t know if it’s just a matter of me not constantly focusing on it and being concious when my posture falls out of alignment or something else. I try to walk upright on my way to work and engage my core, but unless I think about it 100% of the time, I’ll disengage the muscles and find my shoulders rolling in. I have a desk job so that could be exacerbating the problem. I try to sit up when I notice it, but I guess I was under the impression that through core work, mobility work, stretching and working on my back muscles the problem would correct itself. I know nothing is that simple though….

  Any suggestions would be great! I’m tired of looking 10 pounds heavier because I hunch over!!!!!

  Thanks so much and keep up the good work,
  Steph

• (For Leigh) Hey guys, I have a question about creatine and hair loss. I have been taking creatine for about a year now. Seeing that it isnt too expensive, has no real taste, and is very well researched it seems like an obvious supplement to add to the list. I know that in the past you have recommended creatine as a supp to take. One of my friends told me that creatine can cause hair loss. I looked it up and sure enough creatine increases dihydrotestosterone (see study: http://www.ncbi.nlm.nih.gov/pubmed/19741313). A simple google search led me to lots of info on dihydrotestosterone and hair loss. In fact some people take dihydrotestosterone suppressants to minimize hair loss. In any case, I am always looking for supps that will help me, but not at the expense of going bald. Since alot of people look to you guys as a source of fitness information, and since you have recommended creatine, I was hoping you could discuss this issue, and at least mention it to listeners. -Payam

Interview with Cass on Training and Nutrition During Pregnancy