The Best Fat Burners: A Comprehensive Look at Proven Methods Through Scientific Studies

Mar 26 2025

Fat Loss Compounds: Exploring Their Mechanisms, Pathways, and the Latest Research

Fat loss remains one of the most sought-after goals in the world of health and fitness. With countless supplements available in the market, it’s important to understand which compounds are truly effective and how they contribute to fat loss. Below, we’ll explore the mechanisms, pathways, and research behind 15 popular fat loss compounds, helping you make informed decisions when it comes to your weight loss journey.

While there is no single “magic pill” for weight loss, numerous fat burners have been shown through recent scientific research to support fat loss by targeting different biological mechanisms, such as appetite suppression, blood sugar regulation, increased lipolysis, hormone regulation and gut bacteria. The supplements discussed here—caffeine, green tea extract, Garcinia Cambogia, glucomannan, chromium, forskolin, 5-HTP, and L-carnitine— etc. have all demonstrated effectiveness in modern studies.

As always, check with your doctor before taking any supplements as they are not regulated by the FDA or other medical association. A good personal trainer is a great option to help guide through the weight loss and fat burning process utilizing exercise and diet combined with the most effective supplementation.

1. Caffeine: The Thermogenic Stimulant

How It Works:

Caffeine is a natural stimulant that primarily works by increasing the release of catecholamines (such as norepinephrine and epinephrine), which can increase fat oxidation. It enhances thermogenesis — the process of heat production in the body — and increases metabolism.

Pathway for Fat Loss:

Caffeine works through the adrenergic pathway, stimulating beta-adrenergic receptors, which accelerates fat breakdown (lipolysis).

Research:

Studies consistently show that caffeine can increase fat oxidation. A study published in the American Journal of Clinical Nutrition demonstrated that caffeine consumption led to increased fat burning, particularly during exercise.

Best Time to Take: Take caffeine in the morning or before a workout to boost metabolism and performance.
With or Without Food: It can be taken with or without food, though it may cause digestive discomfort when taken on an empty stomach for some people.

2. Green Tea Extract (EGCG): A Multi-Pronged Approach to Fat Loss

How It Works:

Green tea extract, specifically the compound epigallocatechin gallate (EGCG), is a powerful antioxidant that helps in fat burning by increasing the rate of fat oxidation. It inhibits the enzyme that breaks down norepinephrine, thus prolonging its fat-burning effects.

Pathway for Fat Loss:

EGCG works by inhibiting catechol-O-methyltransferase (COMT), which results in increased levels of norepinephrine, stimulating fat breakdown.

Research:

Recent studies show that green tea extract can lead to a significant reduction in body fat. A study published in the International Journal of Obesity in 2020 found that EGCG increased fat oxidation, especially during exercise.

Best Time to Take: Ideally taken in the morning or before meals.
With or Without Food: Can be taken with food to avoid digestive upset.

3. Garcinia Cambogia: Appetite Suppression and Fat Blocker

How It Works:

Garcinia Cambogia contains hydroxycitric acid (HCA), which is believed to inhibit the enzyme citrate lyase, which plays a role in fat storage. HCA may also increase serotonin levels, leading to reduced appetite.

Pathway for Fat Loss:

HCA blocks fat synthesis by inhibiting citrate lyase, which reduces the conversion of carbohydrates into fat.

Research:

Studies show mixed results, but one 2011 meta-analysis concluded that Garcinia Cambogia has a modest effect on weight loss. More recent studies have found it useful for reducing belly fat in some individuals.

Best Time to Take: Take 30-60 minutes before meals.
With or Without Food: Take with food for better absorption and to avoid digestive discomfort.

4. Konjac Root (Glucomannan): Appetite Suppressant and Gut Health Aid

How It Works:

Glucomannan is a soluble fiber derived from the root of the Konjac plant. It expands in the stomach, promoting feelings of fullness and reducing hunger.

Pathway for Fat Loss:

The fiber absorbs water and creates a gel-like substance in the stomach, which reduces appetite and slows down digestion, helping to reduce overall calorie intake.

Research:

A 2015 review in Obesity Reviews confirmed that Glucomannan can support weight loss by promoting satiety and reducing overall calorie intake.

Best Time to Take: Take 30 minutes before meals.
With or Without Food: Should be taken with a large glass of water before meals.

5. Chromium: Blood Sugar Regulation and Insulin Sensitivity

How It Works:

Chromium enhances the action of insulin, improving blood sugar control. By stabilizing blood sugar levels, it reduces cravings, particularly for sugary foods.

Pathway for Fat Loss:

Chromium works by increasing insulin sensitivity, which can lead to better nutrient partitioning, where the body burns fat for energy instead of storing it.

Research:

A study in the Journal of Clinical Nutrition (2006) found that chromium supplementation could reduce body fat and improve insulin sensitivity.

Best Time to Take: Take with meals to help stabilize blood sugar.
With or Without Food: Best taken with food to enhance its effectiveness.

6. Forskolin: Lipolysis Activation and Increased Fat Burning

How It Works:

Forskolin, derived from the Coleus forskohlii plant, activates the enzyme adenylyl cyclase, which increases levels of cyclic AMP (cAMP). This enhances lipolysis — the breakdown of stored fat.

Pathway for Fat Loss:

Forskolin increases cAMP levels, which activates protein kinase A (PKA), leading to enhanced fat burning and thermogenesis.

Research:

Studies suggest Forskolin may help in reducing body fat, particularly in overweight and obese individuals. A 2005 study published in Obesity Research showed that forskolin significantly reduced body fat in men.

Best Time to Take: Take in the morning to boost metabolism.
With or Without Food: Can be taken with or without food.

7. Coleus Forskohlii: Cortisol Suppression and Fat Loss

How It Works:

Coleus forskohlii contains Forskolin, which has been shown to reduce cortisol levels — a hormone associated with fat storage, particularly in the abdominal area.

Pathway for Fat Loss:

By reducing cortisol, Forskolin helps prevent the breakdown of lean muscle tissue and encourages fat loss.

Research:

A 2007 study in the Journal of Obesity found that Coleus forskohlii could help reduce body fat by promoting fat oxidation and lean muscle mass preservation.

Best Time to Take: Morning or before exercise.
With or Without Food: Can be taken with or without food.

8. 5-HTP: Ghrelin Regulation and Appetite Suppression

How It Works:

5-Hydroxytryptophan (5-HTP) is a precursor to serotonin. It increases serotonin levels, which can reduce appetite, particularly cravings for carbohydrates.

Pathway for Fat Loss:

5-HTP works by increasing serotonin levels, which affects appetite-regulating hormones like ghrelin and leptin, leading to reduced hunger and food intake.

Research:

A 2009 study in Current Therapeutic Research suggested 5-HTP supplementation led to significant reductions in food intake and body weight.

Best Time to Take: Best taken in the evening before meals to reduce evening cravings.
With or Without Food: Should be taken with food to reduce the chance of gastrointestinal side effects.

9. L-Carnitine: Fat Transport and Lipolysis Enhancement

How It Works:

L-Carnitine helps transport fatty acids into the mitochondria, where they are burned for energy. This increases fat oxidation, particularly during exercise.

Pathway for Fat Loss:

L-Carnitine enhances fatty acid transport into the mitochondria, thus improving fat burning during aerobic activities.

Research:

Studies in the American Journal of Clinical Nutrition have shown that L-carnitine supplementation may help improve fat metabolism and enhance exercise performance, particularly in endurance sports.

Best Time to Take: Take 30 minutes before exercise for optimal fat oxidation.
With or Without Food: Best taken on an empty stomach to improve fat oxidation.

10. Taurine: Metabolic Regulator

How It Works:

Taurine is an amino acid that plays a role in regulating blood sugar, enhancing insulin sensitivity, and boosting fat metabolism.

Pathway for Fat Loss:

Taurine affects the AMP-activated protein kinase (AMPK) pathway, which regulates energy balance, promoting fat burning.

Research:

A 2015 study in Molecular Nutrition & Food Research suggested that taurine supplementation could support fat loss by improving insulin sensitivity and energy metabolism.

Best Time to Take: Take in the morning or pre-workout.
With or Without Food: Can be taken with or without food.

11. TMG or Trimethylglycine: Fat Burner

How It Works:

TMG supports methylation, which plays a role in fat metabolism. It helps in the processing of fats in the liver, supporting fat-burning pathways.

Pathway for Fat Loss:

TMG affects the methylation cycle, which aids in fat breakdown and supports the detoxification process.

Research:

A study in the Journal of Clinical Endocrinology and Metabolism showed that TMG supplementation can help in fat metabolism and weight management.

Best Time to Take: Take with meals to enhance fat metabolism.
With or Without Food: Best taken with food.

12. NMN as a Fat Burner

How It Works:

Nicotinamide Mononucleotide (NMN) is a precursor to NAD+, a molecule that plays a vital role in energy metabolism and fat burning by promoting mitochondrial function.

Pathway for Fat Loss:

NMN enhances NAD+ levels, which improves mitochondrial activity and boosts fat metabolism.

Research:

Recent studies, such as one in Cell Metabolism (2020), suggest NMN can help reduce fat mass by increasing mitochondrial function and energy expenditure.

Best Time to Take: Morning or before workouts.
With or Without Food: Can be taken with or without food.

13. Probiotics and Firmicutes Bacteria

How It Works:

Certain strains of probiotics, such as those that increase Firmicutes bacteria, can influence gut health and fat metabolism. These bacteria help digest fiber, leading to the production of short-chain fatty acids (SCFAs), which are linked to fat burning. Acetate, Propionate and Butyrate, are produced by gut bacteria from fermented foods, and have beneficial effects. Butyrate is often highlighted for its potential to promote fat burning and overall health.

Pathway for Fat Loss:

Probiotics help in regulating gut microbiota, leading to improved metabolic efficiency and fat oxidation.

Research:

A study in The ISME Journal (2020) showed that altering gut bacteria composition through probiotics can influence body fat composition and weight loss.

Best Time to Take: Take with meals.
With or Without Food: Best taken with food to support gut health.

14. CLA or Conjugated Linoleic Acid

How It Works:

CLA is a fatty acid found in meat and dairy that is believed to reduce fat storage and increase fat oxidation.

Pathway for Fat Loss:

CLA works by influencing lipolysis and fat oxidation, helping to reduce body fat and increase lean mass.

Research:

Studies have shown that CLA can reduce body fat in overweight individuals. A 2015 meta-analysis published in Obesity Reviews concluded CLA helps with fat loss, though effects are moderate.

Best Time to Take: Take with meals to improve fat metabolism.
With or Without Food: Best taken with food for better absorption.

15. Berberine

How It Works:

Berberine is an alkaloid that supports weight loss by improving insulin sensitivity and regulating blood sugar levels. It activates the AMPK pathway, which promotes fat burning.

Pathway for Fat Loss:

Berberine activates AMPK, enhancing fat oxidation and improving glucose metabolism.

Research:

A study in Metabolism (2015) found that berberine supplementation significantly reduced body weight and improved metabolic health in obese individuals.

Best Time to Take: Take with meals for better blood sugar regulation.
With or Without Food: Best taken with food to reduce potential stomach discomfort.

Conclusion

As always, it’s crucial to combine these supplements with a balanced diet, regular exercise, and a healthy lifestyle. Moreover, before starting any supplementation regimen, it’s important to consult with a healthcare professional, particularly if you have any underlying medical conditions or are taking medications.

Optimize Your body with Personal Training:

Are you feeling weak, tired and just not yourself? Are watching your health & Fitness slip away? Maybe it’s time to enhance your Strength, Agility, Stability & Flexibility through exercises. Contact us today to schedule a consultation with John Turk, San Diego’s top personal trainer for aging professionals wanting to get their body back. Whatever your fitness goals are, we’ll create a customized plan that works for you.

Call 858-877-1370

Visit us at www.PersonalTrainerSanDiego.com to Get Started

The Dangers and Risks of Playing Pickleball: Injury Prevention Tips from a San Diego Personal Trainer

Mar 7 2025

Pickleball is one of the fastest-growing sports in the U.S., especially in San Diego, where its popularity continues to soar. Combining elements of tennis, badminton, and table tennis, pickleball is an accessible and fun way to stay active. However, like any sport, it carries inherent risks of injury, especially for players who aren’t physically prepared for the quick movements the game demands. Whether you’re a seasoned player or just starting out, it’s essential to understand the dangers and risks of pickleball—and how to prevent them.

As a personal trainer in San Diego, I work with many clients who play pickleball and have seen firsthand how important it is to be proactive about injury prevention. In this article, we’ll explore the common injuries in pickleball, key statistics, and injury prevention tips to help you enjoy the game safely.

The Growing Popularity of Pickleball in San Diego

Pickleball’s popularity has surged across the United States, and it’s no different here in San Diego. With our beautiful weather and outdoor lifestyle, pickleball is the perfect sport to stay active while enjoying the sunshine. The Sport & Fitness Industry Association (SFIA) reports that over 4.8 million people play pickleball in the U.S., and this number is rising every year. Pickleball is especially popular among older adults because it’s easier on the joints compared to high-impact sports like tennis, making it a great option for active seniors.

However, even though pickleball is considered a low-impact sport, it’s not without risks. Let’s take a closer look at the most common pickleball injuries and how you can prevent them.

Common Pickleball Injuries

While pickleball is often promoted as a sport that’s easy on the body, it’s still possible to sustain injuries. The game requires quick movements, sudden stops, and frequent lateral shifts, which can put strain on the body if you’re not properly conditioned. Here are some of the most common injuries in pickleball:

Sprains and Strains: Sudden movements and quick changes in direction are a recipe for sprains and strains, particularly in the ankle, knee, or shoulder.
Ankle and Knee Injuries: Pivoting and rapid lateral movements can lead to ankle sprains or knee injuries. Twisting your knee or rolling an ankle during a fast-paced rally can result in injury.
Rotator Cuff Injuries: The repetitive overhead motions used in pickleball—especially while serving or executing power shots—can put a strain on your shoulder joint, leading to rotator cuff injuries.
Elbow Injuries: “Pickleball elbow,” a form of tendinitis, is a common injury in players who use improper technique or overuse their arms during the game. Overhead serves or constant backhand shots can cause this issue.
Back Injuries: The constant bending, twisting, and reaching in pickleball can strain the lower back, especially if you don’t maintain proper posture or warm up effectively or you sit a lot or workout a lot before playing. One scenario your back is not prepared and the other it is overworked.
Head Injuries: Though less common, falls or collisions with the net post or other players can result in head injuries. Always be mindful of your surroundings when playing pickleball.

Injury Statistics for Pickleball Players

While pickleball is relatively new compared to other sports, there is a growing body of research on injury rates. Several studies and reports have sought to quantify the risks of playing pickleball. A survey conducted by the Pickleball Forum in 2022 revealed that about 25% of respondents had sustained some form of injury while playing. Among these injuries, the most common were ankle sprains, knee problems, and shoulder injuries.

A study published in the British Journal of Sports Medicine in 2018 looked at injuries in pickleball players and found that 13.4% of pickleball players suffered an injury over a one-year period. The majority of these injuries were musculoskeletal, with sprains and strains being the most common.
A 2021 study from the National Electronic Injury Surveillance System (NEISS) found that pickleball-related injuries have increased by 50% from 2017 to 2021, with many of the injuries occurring in players aged 65 and older. This age group is particularly vulnerable to falls, bone fractures, and strains.
In a survey of over 1,000 pickleball players conducted by the Pickleball Forum in 2022, nearly 25% of respondents reported having experienced some form of injury while playing. Among those who were injured, the majority cited ankle sprains, knee issues, and shoulder injuries as the most common problems.
A study from the American Journal of Sports Medicine (2023) found that pickleball players in their 50s and 60s experienced a higher rate of injuries compared to younger players. This highlights the need for older players to be especially cautious and proactive about injury prevention.

Risk Factors for Pickleball Injuries

Several factors contribute to the likelihood of injury in pickleball. As a personal trainer in San Diego, I emphasize the following risk factors to my clients:

Age and Fitness Level: Older players or those who aren’t physically fit may be at greater risk of injury. If you haven’t been active for a while or have a history of joint issues, it’s important to work on strengthening your muscles and improving flexibility before playing pickleball.
Inadequate Warm-Up: Failing to warm up properly can leave your muscles and joints unprepared for the rapid movements and sudden stops in pickleball. A good warm-up increases blood flow to the muscles and helps prevent strains.
Court Conditions: The surface of the court matters. Cracks or uneven surfaces can cause slips and falls. Always check the condition of the court before you start your game to minimize the risk of injury.
Improper Technique: Using improper form, especially when serving or hitting powerful shots, can lead to injury. Overuse or poor mechanics place unnecessary stress on your joints and muscles.
Playing Beyond Your Limits: Whether you’re new to the game or a seasoned player, playing too aggressively or pushing your body too hard can increase the likelihood of injury. Take breaks, listen to your body, and rest when needed.
Dehydration: Often, we assume we’re properly hydrated, but that’s not always the case. When muscles are dehydrated, they can’t contract or relax properly, leading to weakness, cramps, fatigue, and soreness. This happens because dehydration impairs blood flow and disrupts electrolyte balance, both of which are vital for muscle function. As a result, you may experience painful muscle spasms in areas like the quadratus lumborum, multifidi, or spinal erectors, which can become debilitating.
Physical Weakness or Imbalances: Let’s face it—our bodies don’t function the same way as we age. Along with weight gain, the wear and tear on joints, particularly in the lower back, ankles, shoulders, and knees, makes us more vulnerable to injuries.

Injury Prevention Tips for Pickleball Players

As a personal trainer in San Diego, my goal is to help you prevent injuries and enjoy pickleball safely. Here are some injury prevention tips to keep in mind:

Warm Up and Stretch: A proper warm-up is essential to prepare your body for the physical demands of pickleball. Focus on stretching your shoulders, hips, knees, and ankles. Dynamic stretches like leg swings and arm circles can help improve your range of motion and flexibility.
Strengthen Your Core and Legs: A strong core and legs provide stability and support, reducing the risk of injury. Incorporating exercises like squats, lunges, and planks into your fitness routine can help you build the strength needed for quick lateral movements and sudden stops.
Use Proper Footwear: Wear shoes designed for court sports, which offer the right combination of support, cushioning, and grip. Proper footwear helps prevent ankle sprains and knee injuries by providing the necessary stability on the court.
Focus on Technique: Learning the proper form for serving, hitting shots, and moving around the court can reduce the stress on your joints and muscles. If you’re unsure about your form, consider working with a coach or trainer to refine your technique.
Play at Your Own Pace: Know your limits and don’t overexert yourself. If you start to feel fatigued or experience pain, take a break. Pushing yourself too hard can lead to injury.
Hydrate and Rest: Staying hydrated is essential for muscle function and recovery. Additionally, rest is crucial to prevent overuse injuries. Avoid playing for extended periods without taking breaks.

Conclusion: Stay Safe and Enjoy Pickleball in San Diego

Pickleball is an exciting and accessible sport that can be enjoyed by players of all ages and fitness levels. However, like any physical activity, it comes with the risk of injury. By staying mindful of the potential risks, warming up properly, using proper technique, and following injury prevention tips, you can reduce your chances of injury and enjoy pickleball safely.

If you’re in San Diego and looking for personalized guidance on how to improve your fitness, prevent injuries, and take your pickleball game to the next level, reach out to a certified personal trainer. Together, we can help you build the strength, flexibility, and endurance needed to play pickleball with confidence and enjoy the sport for years to come!

Optimize Your body with Personal Training:

Call 858-877-1370

Visit us at www.PersonalTrainerSanDiego.com to Get Started

The Mindset of Healthy, Fit People: Unlock Your success with Personal Training

Dec 31 2024

When it comes to achieving long-term health and fitness, success isn’t just about having the right workout routine or diet plan. The key lies in mindset. Healthy, fit people cultivate certain mental habits and attitudes that set them apart. As a personal trainer, understanding and adopting this mindset is critical—not just for your own success, but for helping your clients reach their full potential.

In this article, we’ll explore the mindset of healthy, fit individuals and show you how it can help you transform your fitness journey. Whether you’re just starting or looking to take your fitness to the next level, adopting these mental strategies will boost your success.

1. Growth Mindset: Believing in Progress, Not Perfection

One of the most powerful qualities of fit, healthy individuals is their growth mindset. They don’t expect to be perfect—they expect to improve over time. They understand that fitness is a journey, not a destination.

Key Takeaway: Embrace challenges and view setbacks as opportunities to learn. With a growth mindset, you understand that every workout is a step closer to your goals.

As a personal trainer, I work with clients to develop this mindset, helping them break through mental barriers and move past obstacles. Customized personal training programs can help you embrace the process and make measurable progress toward your fitness goals.

2. Consistency Over Perfection

Fit individuals understand that consistency is far more important than perfection. It’s not about doing the perfect workout every single day; it’s about showing up and putting in the work, even when it feels tough.

Key Takeaway: Consistency builds results, whether it’s hitting the gym, staying active, or sticking to a nutrition plan. Your effort compounds over time.

As your personal trainer, I’ll help you create a sustainable workout schedule and guide you through any challenges that arise, keeping you on track and motivated.

3. Mindful of Nutrition, but Not Obsessed

Fit individuals adopt a healthy relationship with food. They don’t see nutrition as a restriction, but as fuel for their bodies. They understand that balance is key: nourishing the body with the right nutrients without becoming obsessed or fixated on “perfection.”

Key Takeaway: Healthy, fit people choose foods that support their fitness goals while allowing themselves occasional indulgences.

When you work with a personal trainer like me, you’ll not only get fitness guidance but also nutrition advice tailored to your needs, helping you make smarter food choices without feeling deprived.

4. Focus on the Bigger Picture

Healthy, fit individuals see the big picture. They aren’t focused on short-term results but on long-term health and fitness. They understand that fitness isn’t just about aesthetics; it’s about building a strong, functional body that can support them for years to come.

Key Takeaway: Fitness is about more than looking good—it’s about feeling good, having energy, and improving quality of life.

With personalized fitness coaching, you’ll be able to set realistic, long-term health goals that focus on your overall well-being rather than just quick fixes.

5. Embrace Accountability and Support

Fit individuals know that accountability plays a big role in success. They often have a support system—whether it’s a workout buddy, a coach, or a community—that helps keep them motivated and on track.

Key Takeaway: Working with a personal trainer gives you the accountability and support you need to stay committed to your goals.

Having a fitness coach helps you stay focused and provides expert guidance, making your fitness journey more enjoyable and effective. As your personal trainer, I’ll be with you every step of the way to ensure you stay on track, celebrate victories, and learn from setbacks.

6. Positive Self-Talk and Mental Resilience

A positive attitude and mental resilience are essential traits of fit, healthy people. They believe in their ability to succeed and push through mental barriers that might hold others back. They replace negative self-talk with empowering, motivating thoughts.

Key Takeaway: Fitness is as much about mental strength as it is about physical strength. Cultivating a positive mindset will propel you toward success.

Through personalized training and mental coaching, I help my clients build the resilience to keep moving forward, no matter how tough things get. It’s not just about physical transformation; it’s about mental and emotional growth, too.

7. Prioritize Rest and Recovery

Fit individuals understand that recovery is just as important as the workout itself. They prioritize quality sleep, hydration, and stretching to ensure their body can repair, rebuild, and perform at its best.

Key Takeaway: Rest is essential for avoiding burnout, improving performance, and allowing your muscles to recover.

As part of a well-rounded fitness plan, recovery strategies are integrated into your routine. I’ll help you find the right balance of exercise, recovery, and nutrition to optimize your results.

How a Personal Trainer Can Help You Adopt a Healthy, Fit Mindset

As a personal trainer, my role isn’t just to guide you through exercises—it’s to help you develop the mindset and habits that will keep you motivated, consistent, and focused on your goals. With the right mindset, anyone can achieve lasting fitness success.

When you work with me, we’ll craft a personalized training plan that aligns with your unique goals, whether you’re aiming for weight loss, building strength, improving flexibility, or simply boosting overall wellness. Through expert coaching, accountability, and emotional support, I’ll help you cultivate the mindset of a healthy, fit person.

Start Your Journey Today

Are you ready to unlock your potential and transform your body and mind? Contact me today to schedule your first consultation. Together, we’ll develop a personalized fitness plan that empowers you to achieve lasting results. Click on the free consultation link on my website.

Ready to Transform?

Contact John Turk today for a FREE consultation and let’s start building the mindset of a healthy, fit individual together. Whether you’re in need of one-on-one training, group sessions, or nutritional guidance, I’m here to support your journey to health and fitness.

Optimize Your body with Personal Training:

Ready to enhance your training programs with grip strength exercises? Contact us today to schedule a consultation with John Turk, San Diego’s top personal trainer for aging professionals wanting to get their body back. I’m here to support your journey to health and fitness no matter what your fitness goals are, we’ll create a customized plan that works for you.

Call 858-877-1370

Visit us at www.PersonalTrainerSanDiego.com to Get Started

Deep Squats (Butt Wink) vs. 90-Degree Squats: Which Is Best for Your Clients?

Dec 15 2024

Squats are one of the most foundational exercises in strength training. They target key muscles in the lower body, improve functional mobility, and boost athletic performance. But as a personal trainer, you’ll encounter different types of squats that clients may prefer or need to focus on, namely deep squats (butt wink) and 90-degree squats. Understanding the key differences between these squat variations can help you guide your clients toward the best option for their goals, experience level, and physical condition.

What Is a Deep Squat?

A deep squat (sometimes called a full squat) is where the hips drop below the level of the knees. The thighs go well past parallel to the ground, and in the deepest position, the hips may be lower than the knees, with the glutes closer to or even below the knees. The deep squat challenges the body’s full range of motion, particularly engaging the glutes and hamstrings.

A key thing to watch for with deep squats is the “butt wink”—when the pelvis tilts posteriorly (backward) as the squat reaches its lowest point, causing the lower back to round. While some degree of rounding is normal, excessive butt wink can put undue stress on the lumbar spine, potentially leading to injury.

Benefits of Deep Squats

Full Range of Motion: Deep squats engage a wider range of muscles, including the glutes, hamstrings, and quads. This is especially valuable for clients seeking functional mobility and strength.
Glute Activation: The deeper the squat, the more the glutes are recruited, making it an excellent exercise for glute strength and hypertrophy (muscle growth).
Improved Flexibility and Mobility: Consistently performing deep squats can help improve flexibility in the hips, ankles, and lower back, key areas often limited in many clients.
Functional Movement: Deep squats mimic real-world movements requiring full hip and knee flexion, making them excellent for clients seeking to improve everyday movement and athletic performance.

Drawbacks of Deep Squats

Butt Wink Risk: If a client lacks sufficient hip, ankle, or lower back mobility, they may experience excessive “butt wink,” which places strain on the lower back. Be cautious of clients with a history of back issues.
Flexibility Requirements: Deep squats demand a high degree of flexibility and mobility. Clients with tight hips or ankles may struggle to perform the movement correctly.
Not Always Necessary: For clients focused on strength training for sports or powerlifting, a deeper squat may not be necessary. Parallel or 90-degree squats can often deliver the results they need with less risk.

What Is a 90-Degree Squat?

A 90-degree squat, also known as a parallel squat, is a variation where the thighs are parallel to the floor or slightly below, but the hips don’t drop past the knees. In this position, the knees bend to about 90 degrees, and the pelvis remains in a more neutral position compared to a deep squat.

Unlike the deep squat, the 90-degree squat reduces the potential for lower back rounding or “butt wink.” It’s an excellent option for those who may not yet have the mobility to go deeper or for clients who are new to squatting.

Benefits of 90-Degree Squats

Joint Safety: The 90-degree squat is considered safer for the lower back and knees, particularly for clients who may have limited mobility or those just starting strength training.
Strength and Muscle Focus: This squat variation still targets key lower-body muscles like the quads, hamstrings, and glutes effectively, but with less stress on the body, making it great for hypertrophy (muscle-building) without the risk of improper form.
Easier for Beginners: Because it doesn’t require as much hip and ankle mobility, the 90-degree squat is a great starting point for beginners, helping them master squat technique before progressing to deeper ranges of motion.
Reduced Risk of Injury: With less extreme flexion and a more neutral spine position, the 90-degree squat poses a lower risk of injury—especially in clients with less-than-optimal flexibility or strength.

Drawbacks of 90-Degree Squats

Less Glute Activation: The 90-degree squat places less emphasis on the glutes compared to deeper squats, especially in the lower portion of the movement.
Limited Range of Motion: While effective, the shallower depth means that fewer muscle fibers are recruited overall. Clients looking to develop maximum mobility or full-body strength may benefit from incorporating deeper squats.
Not Always Functional: The 90-degree squat doesn’t always mimic the full range of motion required in athletic activities, where deeper knee and hip flexion is needed.

Deep Squats vs. 90-Degree Squats: Which Should You Recommend to Clients?

As a personal trainer, the choice between deep squats and 90-degree squats should be based on your client’s goals, fitness level, and current mobility.

For Strength and Powerlifters

90-Degree Squats: Competitive powerlifters typically perform squats to at least parallel for optimal leverage and joint safety. Since deep squats place more strain on the body, they are usually reserved for accessory movements or mobility work in powerlifting programs.
Deep Squats: Can be beneficial for accessory training and mobility development, but not always necessary for strength-focused athletes.

For Athletes and Functional Training

Deep Squats: Athletes often benefit from deep squats, as they mirror the functional movements required in many sports—where full hip and knee flexion come into play. Deep squats also help improve joint mobility and overall athletic performance.
90-Degree Squats: Still useful, but may not fully simulate the range of motion needed for many athletic movements. They can be a good option for building strength in the quadriceps and hamstrings, especially in those with limited mobility.

For Muscle Building (Hypertrophy)

Deep Squats: Ideal for targeting the glutes, quads, and hamstrings. The greater range of motion allows for optimal muscle recruitment and is key for those focused on building mass in the lower body.
90-Degree Squats: Still effective for muscle growth, but may place less emphasis on the glutes, particularly in the lower portion of the movement. They are a great option for clients who are working on improving squat technique or building strength with a lower risk of injury.

For Injury Prevention and Safety

90-Degree Squats: Excellent for clients with limited mobility or those new to training. The 90-degree squat is safer for the lower back and knees, making it a good choice for those who are concerned about joint health or have a history of injury.
Deep Squats: If a client lacks the necessary flexibility or technique, deep squats can increase the risk of injury—especially if the “butt wink” causes unnecessary lumbar strain. It’s essential to assess their mobility and gradually build up to deeper squats over time.

For Beginners

90-Degree Squats: Perfect for beginners who need to focus on form and build foundational strength. It’s easier for most clients to execute without the risk of mobility restrictions.
Deep Squats: More challenging for beginners and those with limited flexibility. Focus on improving hip, ankle, and lower back mobility before progressing to deeper squats.

Conclusion: Making the Right Choice for Your Clients

Both deep squats and 90-degree squats have their place in a well-rounded training program. The decision of which to prioritize depends on the client’s individual goals, experience level, and mobility.

Deep squats are ideal for clients seeking full-body activation, improved flexibility, and functional strength. They’re great for athletes, muscle growth, and mobility, but require good mobility and proper technique.
90-degree squats are safer and more accessible, especially for clients with mobility limitations, beginners, or those focused on strength training without the risk of injury.

In many cases, a combination of both squat variations will provide the best results, incorporating the benefits of both while minimizing the risk of injury. As a personal trainer, it’s important to assess each client individually, adjusting squat depth and technique based on their unique needs and progress.

Optimize Your body with Personal Training:

Ready to enhance your training programs with grip strength exercises? Contact us today to schedule a consultation with John Turk, San Diego’s top personal trainer for aging professionals wanting to get their body back. Whatever your fitness goals are, we’ll create a customized plan that works for you.

Call 858-877-1370

Visit us at www.PersonalTrainerSanDiego.com to Get Started

How to Prevent Acne as a Gym Enthusiast: Top Skincare Tips

Dec 3 2024

The following is for informational purposes on so you can educate yourself and have an informed discussion with your doctor. Never self diagnose and always seek medical attention.

Acne is a common skin concern for many people, and if you’re a gym enthusiast, you might find that your workouts, combined with sweat, oils, and environmental factors, can make it a bit more challenging to maintain clear skin. However, with the right approach to your fitness routine and skincare habits, you can minimize the risk of breakouts while staying on track with your fitness goals.

In addition, many people are also using synthetic hormones and that alone can be the biggest contributing factor. So let’s start with basic hygiene first.

Here’s how you can prevent acne as a gym enthusiast:

1. Clean Your Skin Before and After Exercise

Sweat is a natural byproduct of exercise, but it can also lead to clogged pores if left on the skin for too long. To prevent breakouts, it’s essential to cleanse your skin before and after your workouts.

Before the Gym: Wash your face with a gentle, non-comedogenic cleanser to remove any excess oils, dirt, and makeup. This gives your skin a clean surface to breathe while you work out.
After the Gym: Always wash your face immediately after exercising to remove sweat, oil, and bacteria that accumulate on the skin during your workout. Look for a cleanser with salicylic acid or benzoyl peroxide if you’re prone to acne, as these ingredients help treat and prevent breakouts.

Tip: If you’re on the go and can’t wash your face, keep a pack of oil-free, acne-fighting wipes in your gym bag.

2. Avoid Touching Your Face During Workouts

It’s tempting to wipe sweat off your face or adjust your hair during exercise, but touching your face can transfer bacteria, oils, and dirt from your hands to your skin, leading to clogged pores and acne. Make it a habit to keep your hands off your face during your workouts.

If you need to wipe your face, use a clean towel or a tissue instead of your hands.

3. Wear Breathable, Moisture-Wicking Clothing

Tight, non-breathable fabrics trap sweat and oil against your skin, which can contribute to breakouts. Make sure your workout clothes are made of moisture-wicking materials, which help pull sweat away from your skin and allow it to evaporate.

Also, wear loose-fitting clothes when possible, especially during intense cardio sessions. Avoid wearing hats, headbands, or other gear that might trap sweat against your forehead and face.

4. Shower Immediately After Exercising

A post-workout shower is crucial in keeping acne at bay. The longer sweat and oil sit on your skin, the more likely they are to clog pores and cause breakouts. Shower as soon as possible after your workout, using a gentle body wash or acne-fighting product if needed.

For facial acne, consider using a face wash that contains acne-fighting ingredients like salicylic acid, tea tree oil, or glycolic acid.

Tip: Pay extra attention to areas that are more prone to acne, such as your back (bacne), chest, and shoulders. These areas can also accumulate sweat and oils during exercise.

5. Change Out of Sweaty Clothes Quickly

After exercising, change out of your sweaty clothes as soon as possible. Sitting in sweaty gym clothes for an extended period can lead to the growth of bacteria and fungi, which can irritate your skin and worsen acne.

Make sure to keep a clean change of clothes in your gym bag, and if you can, shower at the gym to avoid wearing sweaty clothes for long periods after your workout.

6. Clean Your Gym Equipment and Gear

Gym equipment, mats, and shared workout gear can harbor bacteria, dirt, and oils. When you place your face or body on machines, mats, or benches, you’re exposing your skin to these contaminants, which can contribute to breakouts.

Wipe down equipment before use with disinfectant wipes or sprays.
Bring your own clean towel or mat if you’re doing floor exercises.
Always wash your gym clothes regularly to avoid transferring bacteria or oils onto your skin.

7. Hydrate Well and Maintain a Healthy Diet

Hydration plays an essential role in maintaining healthy skin. When you’re working out regularly, you lose a lot of water through sweat, and dehydration can contribute to dryness and irritation, which can worsen acne. Drink plenty of water before, during, and after your workouts to keep your skin hydrated.

Eating a balanced diet full of fruits, vegetables, and healthy fats also supports skin health. Try to avoid excessive consumption of sugary or greasy foods, as they can increase the likelihood of acne flare-ups.

Tip: Omega-3 fatty acids found in fish, flaxseeds, and walnuts are known for their anti-inflammatory properties and may help reduce acne.

8. Don’t Overdo It with Acne Treatments

While it’s important to treat and prevent acne, overusing harsh acne treatments can dry out and irritate your skin, leading to more breakouts. Avoid using excessive amounts of acne creams, toners, or spot treatments on the skin, especially if you’re also using a sunscreen or other skincare products.

It’s best to stick to a simple skincare routine with a gentle cleanser, a non-comedogenic moisturizer, and an acne treatment if necessary. Always be mindful of how your skin reacts to products and adjust your routine accordingly.

9. Use Non-Comedogenic Sunscreen

When you’re working out outdoors, protecting your skin from the sun’s harmful rays is essential. However, many sunscreens can be greasy or clog pores. Choose a sunscreen labeled as “non-comedogenic” or “oil-free” to prevent acne breakouts.

Physical sunscreens with zinc oxide or titanium dioxide are often a good choice for sensitive or acne-prone skin.

10. Manage Stress

Stress can trigger the release of hormones like cortisol, which may lead to increased oil production in the skin, potentially causing acne. Managing stress is vital for both your mental and skin health.

Incorporate stress-reducing activities such as yoga, meditation, or deep breathing exercises into your routine. Not only will this help your overall well-being, but it can also reduce the likelihood of stress-related breakouts.

Supplements that cause Acne:

While herbs and supplements are often used for their health benefits, certain ones can trigger acne or make existing acne worse. These triggers can be linked to hormonal changes, inflammation, or increased oil production, which can clog pores and contribute to breakouts. Below are some herbs and supplements that may potentially cause or worsen acne:

1. Testosterone-Boosting Supplements

Supplements that boost testosterone levels can increase oil production in the skin, which may contribute to acne. This is particularly relevant for people who are prone to hormonal acne.

Tribulus Terrestris: Often used to increase testosterone levels and enhance athletic performance, this herb may raise androgen levels and cause acne in some individuals.
DHEA (Dehydroepiandrosterone): This hormone precursor is sometimes used to boost energy or treat aging-related symptoms. It can increase androgen levels, leading to acne flare-ups, especially in individuals who are prone to hormonal breakouts.
Maca Root: While some people use maca for its potential to balance hormones, it may also elevate androgen levels, contributing to acne in susceptible individuals.

2. Whey Protein

Whey protein is a popular supplement for athletes and bodybuilders due to its ability to promote muscle growth and recovery. However, it has been linked to acne in some cases.

Why it triggers acne: Whey protein can increase insulin-like growth factor (IGF-1) levels, which in turn can stimulate oil production in the skin and cause acne. People with acne-prone skin may experience breakouts as a result.

3. Iodine and Iodine-Rich Supplements

Iodine is an essential mineral for thyroid function, but excessive iodine can contribute to acne, especially in people who are sensitive to it.

Kelp and Seaweed: These are common natural sources of iodine, and consuming them in large quantities may increase the likelihood of developing acne, especially on the back or jawline.
Iodine Supplements: High doses of iodine supplements may irritate the skin and trigger acne. This is more likely to happen in individuals who are sensitive to iodine.

4. B Vitamins

Certain B vitamins, particularly B6 (pyridoxine) and B12 (cobalamin), have been reported to contribute to acne, especially when taken in high doses.

Vitamin B12: B12 has been associated with acne, particularly cystic acne, because it may influence the activity of certain bacteria in the skin, such as Propionibacterium acnes. Some studies suggest that B12 supplementation could exacerbate or trigger acne, especially in individuals who are already prone to it.
Vitamin B6: While B6 is sometimes used to manage hormonal acne, high doses of it might actually trigger acne in some people. This could be due to its effect on estrogen and progesterone balance.

5. Milk Thistle

Milk thistle is often used as a liver detoxifier and to support liver function. Although it’s generally considered safe for most people, there are some reports that it may cause acne in certain individuals.

Why it could trigger acne: Milk thistle is thought to promote detoxification, and some people may experience skin reactions like acne as the body eliminates toxins. This could be more noticeable in individuals who are already prone to hormonal imbalances or skin issues.

6. Fenugreek

Fenugreek is a popular herb used to support digestion and lactation, and it is often found in supplements aimed at boosting milk production. It can also influence hormone levels, which may trigger acne in some cases.

Why it could trigger acne: Fenugreek may have mild estrogenic effects, and hormones can play a significant role in acne development. In people who are sensitive to hormonal changes, this could lead to breakouts, especially on the chin or jawline.

7. Gamma-Linolenic Acid (GLA) Supplements

GLA is an omega-6 fatty acid found in supplements like evening primrose oil, borage oil, and black currant seed oil. Although it is often used for its anti-inflammatory effects, it may cause skin flare-ups in some individuals.

Why it could trigger acne: While omega-6 fatty acids are essential for health, they can also promote inflammation when consumed in excess, which might exacerbate acne in people who are already prone to it. The key is balancing omega-6 intake with omega-3s.

8. High-Dose Vitamin A (Retinol)

Vitamin A is a fat-soluble vitamin that plays an important role in skin health, and it’s commonly found in acne treatments. However, high doses of vitamin A, especially in supplement form, can cause skin irritation and lead to acne breakouts.

Why it could trigger acne: In high doses, vitamin A can cause “retinoid dermatitis,” which can include acne-like eruptions or irritation. This effect is more common with prescription retinoids, but it’s important to be cautious with high-dose vitamin A supplements as well.

9. Zinc Supplements

Zinc is often used to treat acne due to its anti-inflammatory properties and its ability to regulate oil production. However, while zinc is generally considered beneficial for acne, in some cases, taking it in excessive amounts may cause skin issues.

Why it could trigger acne: Very high doses of zinc can lead to copper deficiency, which may result in skin rashes or acne-like breakouts. It’s important to stick to the recommended dose.

10. Creatine

Creatine is another common supplement used for muscle building, but it may contribute to acne in some individuals.

Why it could trigger acne: Creatine can increase the levels of dihydrotestosterone (DHT), a potent androgen. Elevated DHT can increase sebum production, potentially leading to clogged pores and acne. Those prone to hormonal acne might notice flare-ups when using creatine.

11. Yohimbine

Yohimbine is often used as a fat-burning supplement, but it can also have a range of side effects, including acne.

Why it could trigger acne: Yohimbine can increase cortisol (a stress hormone) levels, which may lead to higher levels of sebum production and contribute to acne. The effects are more likely in those with oily or acne-prone skin.

12. Caffeine and Stimulants

Supplements that contain stimulants, such as caffeine, may indirectly contribute to acne. This can occur because stimulants can increase stress and elevate cortisol levels, which in turn may lead to acne.

Why it could trigger acne: High caffeine intake can exacerbate stress and elevate blood sugar levels, both of which may increase acne. Additionally, stimulants may promote the release of insulin-like growth factor (IGF-1), further contributing to acne.

13. Ashwagandha

Ashwagandha, an adaptogenic herb used in traditional Ayurvedic medicine, is popular for its stress-relieving and hormone-balancing effects. While many people use ashwagandha without experiencing side effects, some individuals may notice acne breakouts after using it. The mechanism behind this isn’t fully understood, but there are several possible explanations for how ashwagandha could contribute to acne development but I believe the two below are the biggest culprit.

1. Hormonal Imbalance (Increase in Testosterone)

Ashwagandha is known to have an impact on the endocrine system, particularly by increasing levels of certain hormones like testosterone. In some people, especially those who are more sensitive to hormonal fluctuations, higher testosterone levels can stimulate sebaceous (oil) glands in the skin. This can lead to an overproduction of oil, clogging pores and potentially causing acne.

2. Cortisol Reduction and Increased Androgen Activity

Ashwagandha is often used to lower cortisol, the “stress hormone.” While lowering cortisol generally helps with stress-related acne, for some individuals, this change can trigger an increase in the activity of other hormones, particularly androgens (male hormones like testosterone). Higher androgen activity can increase the size and activity of sebaceous glands, which in turn could lead to clogged pores and acne.

Final Thoughts on Supplements and herbs

While herbs and supplements can offer numerous health benefits, it’s essential to pay attention to how they affect your skin. If you are prone to acne, some of these herbs and supplements may exacerbate breakouts. The key is to monitor your skin’s response to any new supplement or herb, and if you’re unsure about the potential for acne, consult with a healthcare professional or a dermatologist before starting a new regimen.

If you’re already experiencing acne flare-ups and suspect it might be related to supplements, consider keeping a log of what you’re taking and how your skin is reacting. This can help you identify any specific culprits that may be contributing to your skin issues.

What to Do if You Experience Acne

When it comes to treating acne, both topical and oral medications can be effective, depending on the severity and type of acne. Here’s a breakdown of some of the most commonly used topical and oral medications:

Topical Medications for Acne

Benzoyl Peroxide
- How it works: Benzoyl peroxide is one of the most common over-the-counter (OTC) treatments for acne. It kills acne-causing bacteria, helps to reduce inflammation, and helps to unclog pores by removing dead skin cells.
- Strength: Available in concentrations ranging from 2.5% to 10%.
- Common products: Clean & Clear Advantage, PanOxyl, Neutrogena On-the-Spot.
Salicylic Acid
- How it works: Salicylic acid is a beta hydroxy acid (BHA) that helps to exfoliate the skin by dissolving the bonds between dead skin cells, preventing clogged pores. It also has anti-inflammatory properties.
- Strength: Typically available in concentrations of 0.5% to 2%.
- Common products: Stridex, Neutrogena Oil-Free Acne Wash, Clean & Clear Continuous Control.
Retinoids (Topical)
- How it works: Retinoids, like tretinoin, adapalene (Differin), and tazarotene, promote cell turnover, preventing clogged pores and reducing inflammation. They are especially effective for treating comedonal acne (blackheads and whiteheads).
- Strength: Adapalene (Differin) is available over-the-counter in a 0.1% gel, while tretinoin and tazarotene typically require a prescription.
- Common products: Differin, Retin-A (tretinoin), Tazorac (tazarotene).
- Side effects: Retinoids can cause dryness, peeling, and irritation, so it’s often recommended to start slowly and use a moisturizer.
Topical Antibiotics
- How it works: Topical antibiotics, such as clindamycin and erythromycin, work by reducing the number of acne-causing bacteria (Propionibacterium acnes) and decreasing inflammation.
- Common products: Clindamycin (Cleocin T, Clindagel), Erythromycin (Erygel).
- Use: Typically used for inflammatory acne, such as pustules or papules, and are often combined with other treatments like benzoyl peroxide.
Azelaic Acid
- How it works: Azelaic acid has antibacterial, anti-inflammatory, and comedolytic properties, making it effective for treating acne and rosacea. It can help to reduce acne-causing bacteria, unclog pores, and lighten hyperpigmentation (dark spots).
- Strength: Available in 15% and 20% formulations (the 20% formulation typically requires a prescription).
- Common products: Azelex, Finacea.
Sulfur
- How it works: Sulfur has both antibacterial and keratolytic (exfoliating) properties. It helps to dry out acne lesions and prevent new ones from forming. It’s often used in combination with other active ingredients.
- Common products: Mario Badescu Drying Lotion, De La Cruz Sulfur Ointment.

Oral Medications for Acne

Oral Antibiotics
- How they work: Oral antibiotics like tetracyclines (doxycycline, minocycline), clindamycin, and tetracycline reduce inflammation and kill acne-causing bacteria. They are typically prescribed for moderate to severe inflammatory acne.
  - Doxycycline (e.g., Vibramycin, Oracea)
  - Minocycline (e.g., Solodyn, Minocin)
  - Tetracycline
  - Clindamycin (although often used topically, it can be used orally in some cases)
  - Seysara or Sarecycline -a newer FDA approved acne antibiotic that targets the acne bacteria specifically. It’s for the treatment of moderate-to-severe acne vulgaris. Unlike its predecessors, this new drug has specificity for C. acnes and other clinically-relevant Gram-positive bacteria. Not like a broad spectrum antibiotic like many others.
- Side effects: Can cause photosensitivity (sensitivity to sunlight), gastrointestinal upset, and, in rare cases, allergic reactions. Minocycline may also be associated with side effects like dizziness and skin discoloration.
Oral Contraceptives (Birth Control Pills)
- How they work: Certain oral contraceptives that contain estrogen and progestin can help regulate hormone levels, particularly by reducing the production of androgens (male hormones), which can contribute to increased oil production and acne. Birth control pills can be particularly effective for female patients with hormonal acne.
- Common formulations:
  - Yasmin (drospirenone/ethinyl estradiol)
  - Ortho Tri-Cyclen (norgestimate/ethinyl estradiol)
  - Estrostep
- Side effects: Side effects may include nausea, headaches, mood changes, and an increased risk of blood clots (in rare cases). It’s important to discuss risks with a doctor before starting birth control for acne.
Spironolactone
- How it works: Spironolactone is a potassium-sparing diuretic that has anti-androgen effects, meaning it blocks the effects of male hormones (androgens) like testosterone. This helps reduce oil production, making it useful for treating hormonal acne in women.
- Common brand names: Aldactone.
- Side effects: It can cause dizziness, lightheadedness, and menstrual irregularities. Regular blood pressure monitoring is important since it can lower blood pressure.
Isotretinoin (Accutane)
- How it works: Isotretinoin is a potent retinoid that works by significantly reducing sebaceous gland size and oil production, preventing clogged pores, and reducing inflammation. It’s typically prescribed for severe, cystic, or nodular acne that doesn’t respond to other treatments.
- Common brand names: Accutane (brand name), Amnesteem, Claravis.
- Side effects: Isotretinoin can have significant side effects, including dry skin, joint pain, birth defects (when taken during pregnancy), mood changes, and potential liver enzyme changes. Regular blood tests and pregnancy tests are required while on this medication.
Oral Zinc
- How it works: Zinc supplements can help reduce inflammation and regulate oil production. Some studies have suggested that zinc can be as effective as antibiotics for treating mild to moderate acne.
- Common dosages: Zinc gluconate or zinc sulfate is often used in doses of 30-100 mg per day, depending on the severity of acne.
- Side effects: High doses of zinc can cause gastrointestinal upset and interfere with copper absorption.

Combination Treatments

In many cases, dermatologists use combination therapies, such as pairing topical treatments (like benzoyl peroxide or retinoids) with oral medications (like antibiotics or oral contraceptives), to achieve the best results. A dermatologist may also suggest adding a gentle cleanser, moisturizer, or exfoliator to the regimen to maintain skin health.

When to See a Dermatologist

If over-the-counter treatments don’t work after 4-6 weeks.
If you have severe acne (cystic acne or nodules).
If acne leaves scars or causes significant distress.
If you experience side effects from treatments, such as irritation, dryness, or allergic reactions.

Preventing acne as a gym enthusiast requires a combination of good hygiene, proper skincare, and healthy habits both inside and outside the gym. By cleaning your skin before and after workouts, wearing breathable clothing, staying hydrated, and maintaining a consistent skincare routine, you can reduce the likelihood of breakouts while still enjoying the benefits of your fitness routine.

Remember, acne is a common issue and everyone’s skin reacts differently. If you’re struggling with persistent or severe acne, it’s always a good idea to consult with a dermatologist who can help you create a tailored skincare plan.

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Ladies, are those high heels worth it?

Nov 24 2024

Don’t blame Jimmy Choo

As a personal trainer, I’ve noticed that many of my female clients often complain about lower back and knee pain. While there are obvious anatomical factors—such as wider hips, which can cause the femur to angle inward, placing additional stress on the knees—I’ve found that other lifestyle factors may also be contributing to these discomforts. One of the most common culprits? High heels.

A recent study by Danielle Barkema, a Kinesiology graduate from Iowa State University, sheds light on how wearing high heels, especially over time, can exacerbate knee problems. The study explored how different heel heights impact knee health, particularly regarding knee osteoarthritis and joint degeneration. This is the NIH study.

The study followed 15 women who wore high heels at least twice a week. These participants wore shoes with different heel heights—flat shoes, 2-inch heels, and 3.5-inch heels. Barkema measured the forces on the knee joint and the shock that travels up the leg during the walking cycle using advanced tools like cameras, sensors, accelerometers, and a force platform.

The findings were clear: as heel height increases, the compression on the medial (inside) part of the knee also increases. In fact, wearing heels greater than 2 inches, even just a couple of days a week, can contribute significantly to the degeneration of the knee joint over time, potentially leading to conditions like osteoarthritis.

But the impact doesn’t stop at the knees. Wearing heels, especially those over 2 inches, alters your walking pattern. This can shift the position of your ankles, knees, hips, and even your trunk, putting strain on your lower back and potentially leading to back pain as well.

So how do you counter act the damage done by high heels?

If you’re dealing with knee or back pain, it’s important to consult with a healthcare professional such as a doctor or physical therapist. In the meantime, considering a change in footwear or incorporating exercises to strengthen the muscles around your ankles, knees and hips which will help alleviate some of the discomfort. A comprehensive fitness plan that includes functional movements and mobility work can go a long way in supporting joint health and reducing pain. An experienced personal trainer that specializes in “corrective exercise” may be a good start.

Optimize Your knee hea with Personal Training:

Ready to enhance your training programs with grip strength exercises? Contact us today to schedule a consultation with John Turk, San Diego’s top personal trainer for aging professionals wanting to get their body back. Whatever your fitness goals are, we’ll create a customized plan that works for you.

Call 858-877-1370

Visit us at www.PersonalTrainerSanDiego.com to Get Started

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