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18 Nov

My “Movember” Pledge

In Exercise by aricsudicky / November 18, 2014 / 0 Comments

”MOVEMBER” – An excellent opportunity to promote men’s health and (I’m not sure what it is) but I have grown something on my face to help show my support.

Medicine is busy and definitely stressful at times, but I vow to always make time to help other men make a positive change.  This includes preventing disease before it happens, their physical, and mental health.  Seeing these results in the men and women I care for is what got me out of bed for years before med school and will continue to be my motivator for decades to come.

I will be living this lifestyle WITH you every step of the way.” 

The message my patients will hear throughout my medical career.

 

Aric Sudicky cofounded Ontario’s first medically integrated exercise and nutrition program.  He is a former Canadian Fitness Professional of the Year, medical student, and advisory board member for STRONG Fitness Magazine.  You can follow Aric via his facebook or twitter pages.

 

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10 Nov

You will find naysayers in all walks of life..

In Exercise by aricsudicky / November 10, 2014 / 0 Comments

YOU WILL FIND NAYSAYERS IN ALL WALKS OF LIFE.

*They said these dreams were impossible to achieve..
*They said it was not possible without drugs..
*They said you will never become a doctor..
*They said give up and move on..
*They said elite fitness was not possible in medicine..
————————–————————–——————-
*VISUALIZE achieving your goals.
*BELIEVE in yourself.
*THE MIND controls the body.
*EMBRACE failure.
*WORK HARD when nobody’s watching.

 

REFUSE TO GIVE UP ON YOUR DREAMS,

THEY ARE WITHIN ARM’S REACH.

 

Aric Sudicky cofounded Ontario’s first medically integrated exercise and nutrition program.  He is a former Canadian Fitness Professional of the Year, medical student, and advisory board member for STRONG Fitness Magazine.  You can follow Aric via his facebook or twitter pages.

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24 Aug

A “HEALTH HAZARD REQUIRING VIGOROUS ATTACK”

In Nutrition by aricsudicky / August 24, 2014 / 0 Comments

Salt is “a health hazard requiring vigorous attack” according to a recent systematic review (2).  The above image is of a 100g serving of ham I found today.  When it comes to fat loss and a general healthy diet, I have never been a fan of ham.  For the average person, it is difficult to purchase fresh, lean hams that have not been processed.  The vast majority of hams consumed are the unhealthy, packaged versions that are loaded with sodium.

According to a recent systematic review in the Canadian Journal of Cardiology, high blood pressure is the leading cause of premature death worldwide (1).  Scientists went on to conclude that lowering salt intake reduces vascular disease and could not find evidence to suggest that limiting dietary salt intake causes harm (1).

Remember: health goals can be more than simply fat loss.  One could argue if a person is really “healthier” after losing 10lbs while still consuming a high-salt diet full of processed foods.

We are what we eat, and high blood pressure from excess sodium consumption is an excellent example of this correlation.

TAKE HOME TIPS:

1. MOST OF THE SALT IN OUR DIETS IS NOT ADDED, BUT HIDDEN IN THE FOODS WE CONSUME.

2. YOU CAN REDUCE YOUR RISK OF HIGH BLOOD PRESSURE, STROKE, AND CARDIOVASCULAR DISEASE BY REDUCING SODIUM INTAKE.

3. AIM TO PURCHASE FRESH MEATS THAT HAVE NOT BEEN PACKAGED IN SALT.

 

Aric Sudicky cofounded Ontario’s first medically integrated exercise and nutrition program.  He is a former Canadian Fitness Professional of the Year, medical student, and advisory board member for STRONG Fitness Magazine.  You can follow Aric via his facebook or twitter pages.

Sources:

1: Neil B. Dietary salt is a public health hazard that requires vigorous attack. Can J cardiol. 2014 May;30(5):502-6. Dietary advice for reducing cardiovascular risk.

2: Rees K, et al. Dietary advice for reducing cardiovascular risk. Cochrane Database Syst Rev. 2013 Dec 6;12.

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07 Aug

DOES YOUR DOCTOR WALK THE TALK?

In Exercise by aricsudicky / August 7, 2014 / 0 Comments

This blog explains why I chose to get in elite condition in medical school…  When attempts at weight loss fail (and most do) often the finger is pointed at the patient – “They weren’t motivated enough, they did not see the benefits…”, but I wonder if part of the blame should be shared by health care providers who do not “buy in” to prevention.  Deep down, do you believe that exercise and nutrition are more powerful than any drug at reducing your risk of disease?  If the answer is no, you have set your patients up for failure before even attempting to tackle the delicate conversation of weight loss.

Why did I lose 30lbs to get in ultra-lean condition in medical school?  When patients sit in their doctor’s office for a yearly physical they think:

“What do YOU know about exercise or nutrition?”

“What would YOU know about fat loss?”

“Do YOU even exercise?”

My response, “I live it.”  I want patients to know I have dedicated almost a decade to mastering the art of fat loss, including while in medical school.  Every piece of advice I give has been applied to my own body.  I will look my patients in the eye and tell them that I genuinely “buy in” to using preventative medicine to help them live longer.  Fat loss can be a stressful, incredibly emotional experience, and I will tell patients “I understand” and have been in their shoes.

Upon starting medical school I purposely increased my CLEAN calories to help with growing lean mass.  Being a busy fitness model prior to medicine made it difficult to pack on mass while staying ultra-lean 365 days/year.  This was my chance to grow quality drug-free muscle.

By January I had reached a bulky 215lbs and I knew the real hard work was about to begin.  A week into cardiology I was sitting in class 8:30am to 5:30pm before returning home to sit and study 8-10pm most evenings.  This could easily have been my first excuse to give up on a return to an ultra-lean physique.  Instead it meant a simple nutritional adjustment.

TIP #1: SEDENTARY DAYS = CARBOHYDRATE TAPERING

  • On days when I was sitting for 9-12 hours the majority of carbohydrates were consumed before 10am
  • Carbohydrates consumed were high in fiber and combined with lean protein.

I knew I was in for long nights studying.  Failing out of med school is NOT an option!  I was down over 10lbs but knew something had to give in order to provide more study time.  Contrary to what many trainers prescribe, you DO NOT need to perform any cardio to shed body fat and preserve muscle.  When prescribed properly, nutrition can provide enough of a caloric deficit to shed body fat, with the caveat that muscles are stimulated frequently enough through focused strength training.  What was my solution?  Compound heavy lifts targeting all major muscle groups 3x/week for 40 minutes (Often twice per week for my last month of dieting due to school demands).

TIP #2: COMPOUND MOVEMENTS SHORTEN GYM TIME

  • Doctors (and any busy professional) have strict time demands and need not waste any with isolated movements.  Squats, bent over rows, incline pressing, and walking lunges are staple time-efficient movements to preserve muscle and promote fat-burning.
  • When carefully planned, 3-4 compound exercises can provide a full body workout.

After eight weeks the finish line was in sight.  Without habits, this is when many hit “the wall”.  Been here?  You have lost 20lbs and the numbers begin to move more slowly and want nothing but to dig into a Big Mac.  When talking to patients this is why it is important to avoid detailed medical jargon and focus on intrinsic motivators.  Ultimately, most could not bother with the physiology of fat loss. What motivates many people, including myself, are: family, staying off medications, and living longer.  Motivated doctors (and patients) do not except their first excuse.

TIP #3: FIND YOUR REASON

  • To ensure you stay lean it is important to “FIND YOUR REASON.”  Research has shown that maintaining weight-loss is arguably more difficult than weight-loss itself.  Talk to close friends and family members and reflect on your passions in life.  Ask yourself, “What will my last 10 years look like?”  Will you be playing with grandchildren and travelling, or forced to remain indoors struggling to maintain daily necessities of living?
  • Create a long-term health goal.  For me it is aging with vitality.  I have witnessed the havoc diabetes, sarcopenia (muscle loss with age), and heart disease can wreak on quality of life and am determined to feel younger than my numerical age.

Once I had lost 25lbs I was becoming increasingly at risk of losing precious muscle.  It is no secret that ultra-lean bodies like to burn muscle when put on lower-carb diets.  Unfortunately, at a time when dramatic weight-loss stories dominate media outlets, many “experts” forget the importance of helping patients preserve hard-earned muscle while shedding fat.

TIP #4: FOCUS ON FAT-LOSS, NOT WEIGHT-LOSS

  • There is no sense in shedding significant weight if the majority is muscle. 
  • Aim to consume 30g of quality protein at each meal to maximize muscle protein synthesis (1).  This is even more important in the elderly where research has shown that at least 30g protein is required with each feeding to maximize muscle protein synthesis (2).
  • The greater your caloric deficit, the more critical it is to consume a high-protein diet.

The last 5lbs is the most difficult phase of fat-loss for anyone, especially when striving for elite results.  A busy medical school schedule forced me to rely heavily on nutrition over training to peak for the magazine photoshoots booked after final exams.  Calories were reduced one last time, which was achieved by reducing carbohydrates on non-training days when I was most sedentary.  If you turn on your television you will in all likelihood see advice recommending cleanses, soup diets, pills, and powders to get over “the hump” when in reality it is consistency that yields a lean physique.  Losing the last few pounds and most importantly, keeping them off, comes down to being a creature of habit.  I did lose those pounds and have stayed lean ever since.

TIP #5: BE A CREATURE OF HABIT

  • DO NOT EAT CLEAN FOR THE GOOD DAYS, CREATE HABITS TO GET THROUGH THE DIFFICULT ONES.
  • It is important to realize that life and exercise are not always easy, we all have hard days.  It is on these days when we rely on formed habits to eat clean and stay active. 

 

Aric Sudicky is former director and co-founder of Medpoint Health Care’s medically integrated exercise and nutrition program.  He is a former Canadian Fitness Professional of the Year, medical student, and advisory board member for STRONG Fitness Magazine.  You can follow Aric via his Facebook or twitter pages.

Sources:

1) Morley JE, Argiles JM, Evans WJ, et al. Society for Sarcopenia, Cachexia, and Wasting Disease. Nutritional recommendations for the management of sarcopenia. J Am Med Dir Assoc 2010;11:391–6.

2) Tieland M, van de Rest O, Dirks ML, et al. Protein supplementation improves physical performance in frail elderly people: a randomized, double-blind, placebo-controlled trial. J Am Med Dir Assoc 2012;13:720–6.

3) Morley JE. Do frail older persons need more protein? J Am Med Dir Assoc 2012; 13:667–8.

2014

04 Jul

TIME TO DITCH FAD DIETS

In Nutrition by aricsudicky / July 4, 2014 / 0 Comments

Let me make it clear. Trendy statements to patients such as “optimizing your body’s internal homeostasis matters most for losing weight” and “reducing caloric intake does not matter” are:

A: Fluffy language that leaves the patient more confused + frustrated.

B: Not supported by good science when referring to weight loss.

MYTH BUSTED: A professor of nutrition at Kansas State University went to the extreme to debunk this myth a few years back when he consumed copious amounts of TWINKIES and still lost 27lbs in two months…how?  A SUSTAINED CALORIC DEFICIT!  Professor Haub counted his calories to consume on average 1800 calories daily, which for a grown man resulted in a considerable energy deficit.  It is not surprising that he was able to prove that consuming less energy (even if all calories are from junk food) results in weight loss. (I should admit: for variety he also consumed cookies and other sugary foods!)

You can also read this excellent article “why calories count” written by James Fell, a fellow Canadian passionate about evidence-based practice.

IS A CALORIC DEFICIT BAD FOR YOU?

Far from it. In fact, more research is finding that in addition to preventing common diseases like heart disease and diabetes II, reducing caloric intake may even protect against cancer (1).  This is an often overlooked association with obesity – increased risk of various cancers.  According to a recent meta-analysis, in men, obesity appears to have an association with increased risk of colon cancer, where in women, esophageal and endometrial cancer top the list (2).

WHAT ABOUT MUSCLE?

Yes, you will lose MUSCLE on a TWINKIE diet….this point was to highlight that fundamentally to shed weight you must consume LESS CALORIES. Period. End of story. This debate ended in the literature years ago yet some “nutrition experts” claim otherwise.

Preserving muscle is where the ART and SCIENCE of medicine come into play. A high protein diet that also sustains a daily caloric deficit will significantly increase your chances of preserving lean mass.  This is what I take the most pride in when working with clients, not the total amount of “weight” lost, but the fat lost while preserving hard earned muscle.

TIP TO PROTECT YOUR HEALTH:

The next time you hear nutrition advice that sounds sensationalist, too easy, or simply does not sit well in your gut…do not hesitate to ask hard questions! “What is the evidence behind this?” “Are you recommending this because it appears to work on your clients, or do studies support this?”

FAD DIETS VS LIFESTYLE CHANGE:

It is easy to lose weight (water + muscle) starving yourself drinking nothing but cucumber flavoured water for days (3). It is difficult to teach patients to form new HABITS that promote regular feeding, celebrate food, and last a lifetime.  I am a food addict and cannot wait to help future patients learn to LOVE WHAT THEY EAT.

 

Aric Sudicky co-founded Ontario’s first medically integrated exercise and nutrition program.  He is a former Canadian Fitness Professional of the Year, a medical student, and advisory board member for STRONG Fitness Magazine.  You can follow Aric via his facebook or twitter pages.

 

Sources:

1: King, B. Jiang, Y. Et al. Weight control, endocrine hormones and cancer prevention. Exp Biol Med (Maywood). 2013 May; 238(5):502-8.

2: Dobbins M, Decorby K, Choi BC. The Association between Obesity and Cancer Risk: A Meta-Analysis of Observational Studies from 1985 to 2011. ISRN Preventive Med. 2013 Apr 4 (eCollection 2013).

3: Zamora Navarro S, Perez-Llamas F. Errors and myths in feeding and nutrition: impact on the problems of obesity. Nutr Hosp. 2013 Sep;28 Suppl 5:81-8.

FOOD COLLAGE

 

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26 Jun

FEED YOUR BRAIN WITH WHOLE FOODS

In Nutrition by aricsudicky / June 26, 2014 / 0 Comments

FEED YOUR BRAIN WITH WHOLE FOODS!

AT 2PM IN THE AFTERNOON, MOST NORTH AMERICANS FEEL TIRED AND LOSE THEIR CONCENTRATION. A high carb (often high sugar) lunch leaves them feeling lethargic, ready for a nap, and far from productive at work.

If you can relate to the above, I would highly recommend reading my latest published writing, “FEED YOUR BRAIN” in Oxygen Magazine across the USA and Canada. In this new article I describe key foods to keep you mentally sharp all day long. No gimmicks or fad diets, just good science.

You can also find my latest fitness modeling work in Inside Fitness Magazine entitled “Cut Your Gut”.

Have an exercise or nutrition question? Contact Aric

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13 Jun

THE POWER OF PARENTING

In Exercise by aricsudicky / June 13, 2014 / 0 Comments

=>THE POWER OF PARENTING – Your kids are always watching!
“Clank, thud, clank, thud, clank, thud”… as far back as I can remember I heard the noise of weight-lifting coming from the basement gym…parents exercising. I could not be more proud of my own brother and sister-in-law for walking their talk and showing my Godson, Andrew, that exercise is an essential part of life (and can be FUN!)

Andrew’s “old uncle Aric” was proud to see him mimicking his dad’s seated rows while flexing his pipes as early as age 3. YOUR KIDS ARE ALWAYS WATCHING YOU, NEVER FORGET IT.

As I did, Andrew will also remember what his mom and dad did to preserve their bodies.  Specifically, how they always seemed to manage their time while making their HEALTH a priority no matter how busy life became.

*The habits you have = the habits your children will have.
*The priorities you have = the priorities your children will have.

Fast food night again? Time for another round of beers while you watch TV with your little one? They are always watching…and remembering.

What habit will you teach?

 

Parents interested in nutrition, exercise, and life coaching can => CONTACT ME.

 

=> MORE HEALTH TIPS? Reach me on facebook.

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ANDREW ARIC COLLAGE2

16 Jan

SAVE YOUR JOINTS. BUILD STRONG MUSCLES.

In Exercise by aricsudicky / January 16, 2014 / 0 Comments

“IS IT HARMFUL TO FULLY EXTEND MY JOINTS WHEN WEIGHT TRAINING?”

If you haven’t checked it out, I would highly recommend visiting http://www.strongfitnessmag.com/. This is a new Canadian magazine with great content and I currently serve on their health advisory board. 

As a member of the advisory board, I was recently asked to answer the above question.  Many experts support ALWAYS using a complete range of motion (ie. maximum joint flexion and extension to the point of joint “locking”), however, I recommend a more conditional approach.

WHEN TO LOCK OUT YOUR JOINTS:

*ATHLETES – Requiring specific athletic skill development at particular joints that involve maximum range of motion (ROM).  

*POWER DEVELOPMENT – To develop maximum power in a muscle it should be taken through a complete range of motion.  Have you ever noticed the flexibility of a power-lifter? It isn’t by accident that their hip and shoulder mobility is phenomenal.

*REHABILITATION – In most cases when recovering from an injury it is critical to ensure you develop maximum joint ROM (or to the best of your ability).  Once this is achieved the advice I provide below becomes more relevant. 

BENEFITS OF NOT LOCKING OUT YOUR JOINTS:

*AVOIDING WEAR AND TEAR – In the long term, avoiding joint “locking” with each rep of heavy resistance training will save your joint soft tissues.  Think about it – when you are hanging from a pull-up at MAXIMUM extension what is maintaining your joint integrity? It is less muscle tendons and more so ligaments that hold the joint together.  Likewise, at the top of a heavy squat when your knees are completely locked and extended are your quads engaged? For those with good balance the quads at least partially relax and forces are sent directly THROUGH the joint space (ie. cartilage compression).

*GOOD FORCES VS BAD FORCES – Research shows that our cartilage likes “normal” forces (think walking, lighter resistance training), but the wear of heavy resistance training over DECADES may prove harmful for cartilage (albeit great for bone density maintenance and muscle preservation).  You may save your cartilage by slightly reducing your range of motion (by less than an inch) to avoid joint locking during heavier movements.

*HYPERTROPHY –By slightly (less than an inch) reducing your ROM you will not only promote joint health and longevity, but will also focus more tension on your working muscles.  If you have not tried squatting, pressing, or performing pull-ups by reducing your ROM to avoid joint locking it will be surprising to feel the increased pump and burn the through working muscles.  When joints do not fully extend, tension is kept on working muscles, thus avoiding the split second rest normally experienced at peak extension.

Ultimately your short and long-term goals will dictate how you train.  Personally, my ultimate goal is to preserve my body and conditioning as long as possible.  To do this, I must preserve joint integrity, which without a doubt requires healthy ligaments and cartilage.  Since slightly reducing my ROM I not only have healthier joints, I am GROWING more muscle by focusing more tension on fibers during training sessions.

REMEMBER: The difference in range of motion I am referring to is the fraction of an inch that separates “joint locking” from sustained muscle tension.

08 Jan

3 MOVES FOR A BIGGER BACK

In Exercise by aricsudicky / January 8, 2014 / 0 Comments

BUILD A BIGGER BACK WITH THESE 3 MOVES:

1: WIDE GRIP PULL-UPS

TARGET – LATS, REAR DELTS, BICEPS

TIP – STOP PRIOR TO FULL EXTENSION TO KEEP TENSION ON YOUR LATS. PULL WITH YOUR ELBOWS, NOT YOUR BICEPS (PRACTICE FLEXING YOUR LATS WITHOUT BICEPS CONTRACTION)

2: BENT-OVER DUAL DUMBBELL ROWS (SUPINE GRIP)

TARGET – LATS, LOWER TRAPS, RHOMBOIDS, BICEPS

TIP – PULL BACK AND UP AT A 45 DEGREE ANGLE INSTEAD OF STRAIGHT VERTICALLY TO HELP ACTIVATE THE LATS. FOCUS ON SCAPULA RETRACTION TO ALSO TARGET LOWER TRAPS AND RHOMBOIDS. (ENVISION SQUEEZING A PENCIL BETWEEN YOUR SHOULDER BLADES)

3: SEATED LAT PULL (NEUTRAL GRIP STRAIGHT BAR)

TARGET – LATS, RHOMBOIDS, LOWER AND MID TRAPEZIUS

TIP – FOR THIS MOVE, LEAN BACK SLIGHTLY TO AVOID PULLING DOWN VERTICALLY. INSTEAD, PULL BACK AT AN ANGLE TO ACHIEVE SOME SCAPULA RETRACTION. WHY? RHOMBOID AND LOWER TRAP DEVELOPMENT. GREAT FOR BACK “THICKNESS”.

REMEMBER, PROPER FORM IS KING WHEN BUILDING YOUR BODY. LESS WEIGHT FOR HIGHER REPS IS FAR MORE BENEFICIAL THAN HIGH WEIGHTS WITH MUSCLE CONTRACTIONS THAT ARE NOT FOCUSED.

21 Nov

I AM UP 50LBS -> 100% DRUG FREE!

In Exercise by aricsudicky / November 21, 2013 / 0 Comments

ANYTHING IS POSSIBLE – I AM UP 50LBS 100% DRUG FREE!!!

MAY, 2005  => 165LBS     

NOV, 2013   =>215LBS

Who needs steroids when you have science, relentless drive, and hard work pushing your genetics to the limit.  The best part about achieving this milestone fitness goal is that I can honestly tell people it is achievable without turning to drugs – what a great feeling!

For me this is and always will be about health and living longer over aesthetics. I enjoy the physical challenges of being a fitness model, but everything I do, including my lifting, has changed with the sole focus of preserving my body for DECADES to come.

LESSONS LEARNED TRANSFORMING MY BODY:

1) I can slow the aging process through proper training and nutrition.

2) I must modify how I train as I age to preserve my joints.

3) You must check your ego at the door to lift properly and get results.

4) You cannot out exercise poor nutrition.

5) Adequate, frequent protein consumption is vital for muscle growth and repair.

6) Protein alone will not grow muscle, you MUST and I mean MUST eat enough total calories!

7) If I keep my diet clean I can stay LEAN while continually getting bigger and stronger.

8) Building my body CAN be health focused if I train smart and eat right.

9) Plant protein CAN grow muscle – I often mix it in with my animal protein.

10) Red meat is overrated and a bodybuilding myth. Amino acids are amino acids whether from omega-3 filled salmon or a grilled steak full of carcinogens.