Fitness and Exercise Prevent Disease
Monday, December 26, 2005
Fitness and exerciseprevent disease. That is a proven fact, and yet more Americans than ever are suffering from obesity and type two diabetes are considered an epidemic in the United States. If you are overweight, and especially if you are obese, or if youve been diagnosed with diabetes, then listen to your doctor and begin a regular fitness and exercise program. Youll be glad you did.
One of the benefits of fitness and exercise, as any physician will tell you, it that fitness and exercise help control blood sugar. A diabetic who takes medication daily may find that less medication is needed with a regular fitness and exercise program. Many diabetics who stay with fitness and exercise programs find that they are able to quit the medication and get their diabetes under control in a totally natural way.
Triglycerides are also too high for most Americans. High triglycerides are linked to heart disease, including heart attacks and strokes. A great natural way to reduce your level of triglycerides is to simply begin and stick with a fitness and exercise program, while eating a sensible diet. Triglycerides at too high a level are also linked to high blood sugar, and it is common for diabetics to have high triglyceride levels. Therefore, in this case fitness and exercise can take care of two potential health risks at the same time.
Many people have marveled at the way being over weight has become an American way of life, and wondered what caused it. Many point to sedentary lifestyles, working in front of computers, and watching too much television. In addition, many Americans eat diets high in fat and carbohydrates. Whatever the root causes fitnessand exercise can be a major part of the cure for this problem. Engaging in physical activity, increasing the heart rate, and just getting active can help a person loose weight, control triglyceride levels and improve diabetes and should not be ignored. Parents should restrict time spent by children with video games or watching television and encourage them to engage in fitness and exercise the way children in past generations have, playing games like baseball, basketball and jump rope. Children who learn the benefits of fitness and exercise at an early age will go into adults, who enjoy fitness and exercise, lead healthier lifestyles and tend to live longer, healthier and obviously happier lives.
One of the benefits of fitness and exercise, as any physician will tell you, it that fitness and exercise help control blood sugar. A diabetic who takes medication daily may find that less medication is needed with a regular fitness and exercise program. Many diabetics who stay with fitness and exercise programs find that they are able to quit the medication and get their diabetes under control in a totally natural way.
Triglycerides are also too high for most Americans. High triglycerides are linked to heart disease, including heart attacks and strokes. A great natural way to reduce your level of triglycerides is to simply begin and stick with a fitness and exercise program, while eating a sensible diet. Triglycerides at too high a level are also linked to high blood sugar, and it is common for diabetics to have high triglyceride levels. Therefore, in this case fitness and exercise can take care of two potential health risks at the same time.
Many people have marveled at the way being over weight has become an American way of life, and wondered what caused it. Many point to sedentary lifestyles, working in front of computers, and watching too much television. In addition, many Americans eat diets high in fat and carbohydrates. Whatever the root causes fitnessand exercise can be a major part of the cure for this problem. Engaging in physical activity, increasing the heart rate, and just getting active can help a person loose weight, control triglyceride levels and improve diabetes and should not be ignored. Parents should restrict time spent by children with video games or watching television and encourage them to engage in fitness and exercise the way children in past generations have, playing games like baseball, basketball and jump rope. Children who learn the benefits of fitness and exercise at an early age will go into adults, who enjoy fitness and exercise, lead healthier lifestyles and tend to live longer, healthier and obviously happier lives.
posted by Frank Mori, 26.12.05
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How to get stronger faster with NO2
Monday, December 19, 2005
Arginine is the basic ingredient in most nitric oxide (NO) products. It enhances NO production, which in turn increases blood flow to the muscles and therefore nutrient, oxygen and hormone delivery, as well as muscle pump and ultimately muscle growth. NO has numerous other benefits, as does arginine; for example, it boosts insulin and GH secretion, two important anabolic hormones that drive muscle growth. A recent study suggested that arginine may be effective for increasing muscle strength: male subjects taking arginine boosted bench press strength by 20 pounds after eight weeks, compared to a 5-pound increase in the placebo group.
Dosage: Take 3-5 grams of arginine as L-arginine, arginine alpha-ketoglutarate or arginine-ketoisocaproate 2-3 times per day on an empty stomach.
Source: Muscle & Fitness (August 2005, page 124)
Dosage: Take 3-5 grams of arginine as L-arginine, arginine alpha-ketoglutarate or arginine-ketoisocaproate 2-3 times per day on an empty stomach.
Source: Muscle & Fitness (August 2005, page 124)
posted by Frank Mori, 19.12.05
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Does eating low fat = gain no fat?
Saturday, December 17, 2005
"There's a very simple rule to weight loss-if the calories going in are greater than the calories going out you'll pile on the pounds, whether they come from fat, protein or carbohydrates," says
personal trainer Richard Levy. Avoiding food because of its fat content isn't a fast track to getting thin. Indeed, as research from the University of Western Ontario shows, certain types of fat
actually increase the speed at which you burn calories. Omega-3 polyunsaturated fats, like those in oily fish, are one type of fat you can feast on.
Source: Men's Health (August 2005, page 62)
personal trainer Richard Levy. Avoiding food because of its fat content isn't a fast track to getting thin. Indeed, as research from the University of Western Ontario shows, certain types of fat
actually increase the speed at which you burn calories. Omega-3 polyunsaturated fats, like those in oily fish, are one type of fat you can feast on.
Source: Men's Health (August 2005, page 62)
posted by Frank Mori, 17.12.05
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What to do if you're not getting bigger or stronger
Friday, December 16, 2005
Q. I'm not getting bigger, and I've hit a wall in the amount of weight I can lift. What should I do?
A. You should focus on two big components to get bigger: protein and creatine. According to Jeff Volek, a professor at the Human Performance Lab at the University of Connecticut, how and when you ingest this protein is more important than how much. "Several small protein meals are better than a couple of big ones," he states. "And small amounts of quality protein before and after your workout
will help stimulate protein synthesis. Whey protein is a good choice since it's absorbed quickly." Try about 20 grams before and 40 grams immediately after workouts. And don't forget about creatine. "More than two dozen studies indicate that creatine supplementation augments adaptations to resistance training."
Source: Muscle & Fitness (September 2005, page 81)
A. You should focus on two big components to get bigger: protein and creatine. According to Jeff Volek, a professor at the Human Performance Lab at the University of Connecticut, how and when you ingest this protein is more important than how much. "Several small protein meals are better than a couple of big ones," he states. "And small amounts of quality protein before and after your workout
will help stimulate protein synthesis. Whey protein is a good choice since it's absorbed quickly." Try about 20 grams before and 40 grams immediately after workouts. And don't forget about creatine. "More than two dozen studies indicate that creatine supplementation augments adaptations to resistance training."
Source: Muscle & Fitness (September 2005, page 81)
posted by Frank Mori, 16.12.05
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Intake of vitamin D and muscular volume
Wednesday, December 14, 2005
Kawasaki I. Research Laboratory, Tsuji Academy of Nutrition.
Recently, the functions of vitamin D have been identified to prevent fractures and falls;the functions may be associated with improvement in muscular strength by high vitamin D intake. The higher vitamin D intake is considered to need to keep muscular volume and decrease risks of falls and fractures in elderly people. Moreover, it was suggested that intake of dietary vitamin D and calcium seemed to be benefit to increasing of muscle volume during weight loss in young women. Since many elderly people tend to have weight loss and be deficient in vitamin D, more intake of fish which is rich in vitamin D and taking sun exposure, are recommend for their bone health and maintenance of muscular volume.
Recently, the functions of vitamin D have been identified to prevent fractures and falls;the functions may be associated with improvement in muscular strength by high vitamin D intake. The higher vitamin D intake is considered to need to keep muscular volume and decrease risks of falls and fractures in elderly people. Moreover, it was suggested that intake of dietary vitamin D and calcium seemed to be benefit to increasing of muscle volume during weight loss in young women. Since many elderly people tend to have weight loss and be deficient in vitamin D, more intake of fish which is rich in vitamin D and taking sun exposure, are recommend for their bone health and maintenance of muscular volume.
posted by Frank Mori, 14.12.05
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Want Muscle Gains - Don't Eat Soya
Tuesday, December 13, 2005
Is soya detrimental to your muscle gains? - The untold story
Soy is widely considered to be something of a medicinal super food, touted as helping to prevent conditions as diverse as heart disease, hot flashes, osteoporosis, kidney disease, Alzheimer's disease, and even cancer. But a new government-sponsored review of soy research shows little to justify the hype.
An analysis of close to 200 soy studies conducted over the past two decades showed only limited evidence of specific health benefits associated with eating soy products or taking soy supplements.
Eating tofu and other soy-based products was associated with a small reduction in low-density lipoprotein, also known as LDL "bad" cholesterol. And taking soy supplements was found to reduce the
frequency of hot flashes in postmenopausal women.
But the analysts concluded that the studies are not convincing enough to recommend including more soy in your diet to lower heart disease risk or treat symptoms associated with menopause.
And the research to date fails to prove a protective benefit from soy against a wide range of other medical conditions, including osteoporosis, kidney disease, Alzheimer's disease, thyroid disease,
diabetes, and cancer.
"This report shows us that there is a lot we don't know about soy and that more research is needed to determine if soy has any impact on a number of health conditions," says Carolyn Clancy, MD. Clancy is director of the federal government's Agency for Healthcare Research Quality, which sponsored the researcher.
PS: I am increasingly concerned at how customers are being short-changed or conned into taking sports nutrition products that are not effective at the expense of profits and mass-market demand.
Soy is widely considered to be something of a medicinal super food, touted as helping to prevent conditions as diverse as heart disease, hot flashes, osteoporosis, kidney disease, Alzheimer's disease, and even cancer. But a new government-sponsored review of soy research shows little to justify the hype.
An analysis of close to 200 soy studies conducted over the past two decades showed only limited evidence of specific health benefits associated with eating soy products or taking soy supplements.
Eating tofu and other soy-based products was associated with a small reduction in low-density lipoprotein, also known as LDL "bad" cholesterol. And taking soy supplements was found to reduce the
frequency of hot flashes in postmenopausal women.
But the analysts concluded that the studies are not convincing enough to recommend including more soy in your diet to lower heart disease risk or treat symptoms associated with menopause.
And the research to date fails to prove a protective benefit from soy against a wide range of other medical conditions, including osteoporosis, kidney disease, Alzheimer's disease, thyroid disease,
diabetes, and cancer.
"This report shows us that there is a lot we don't know about soy and that more research is needed to determine if soy has any impact on a number of health conditions," says Carolyn Clancy, MD. Clancy is director of the federal government's Agency for Healthcare Research Quality, which sponsored the researcher.
PS: I am increasingly concerned at how customers are being short-changed or conned into taking sports nutrition products that are not effective at the expense of profits and mass-market demand.
posted by Frank Mori, 13.12.05
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Stretching Before Weight Training ?
Monday, December 12, 2005
Don't stretch before your workout!
Pre-exercise stretching has been considered mandatory ritual in many sports for more than 100 years. Until recently, most exercise books advised people to stretch thoroughly before exercise to prevent injury and improve performance. However, many recent studies found that pre-exercise stretching decreases muscle strength and impairs powerful movements, such as jumping. Louisiana State University researchers, led by Arnold Nelson, found that pre-exercise stretching also impairs muscle strength-endurance (the ability to perform repeated repetitions of a movement requiring strength). Muscle strength-endurance is important when performing repeated weight training sets and during activities such as wrestling, downhill skiing and rowing. Warm up by doing whole body movements similar to those of the intended activity. Stretch after exercise when the muscles are warm.
Source: Muscular Development (September 2005, page 96)
PS: While most people stretch before exercise because they think it'll reduce the risk of injury, most studies show that it's not necessary.
Pre-exercise stretching has been considered mandatory ritual in many sports for more than 100 years. Until recently, most exercise books advised people to stretch thoroughly before exercise to prevent injury and improve performance. However, many recent studies found that pre-exercise stretching decreases muscle strength and impairs powerful movements, such as jumping. Louisiana State University researchers, led by Arnold Nelson, found that pre-exercise stretching also impairs muscle strength-endurance (the ability to perform repeated repetitions of a movement requiring strength). Muscle strength-endurance is important when performing repeated weight training sets and during activities such as wrestling, downhill skiing and rowing. Warm up by doing whole body movements similar to those of the intended activity. Stretch after exercise when the muscles are warm.
Source: Muscular Development (September 2005, page 96)
PS: While most people stretch before exercise because they think it'll reduce the risk of injury, most studies show that it's not necessary.
posted by Frank Mori, 12.12.05
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Partials & Muscle Growth
Sunday, December 11, 2005
The truth about partials and muscle growth
At the end of a set when you cannot complete another full range of motion (ROM) rep, doing partial reps will stress the muscles beyond the point of normal failure. Partial reps can also be done for entire sets. Consider the squat. If you squat only halfway to parallel, you'll be able to lift significantly more than if you squat to parallel. Going heavier during this partial ROM allows you to overload the muscle with more weight. Used periodically, this can increase strength and muscle size.
Recent research from the University of Southern Mississippi confirms this. The scientists put 56 males on a 10-week strength-training programme, which included three sets of bench presses done twice per week. One group trained with a full ROM, using a weight that was about 65% of their one-rep max - a weight they could lift about 12 times. Another group trained with a partial ROM, using a weight that was 100% of their one-rep full-ROM max. They lowered the bar two to five inches from full lockout and pressed the weight from there.
At the end of 10 weeks, the subjects had all gained about the same amount of bench-press strength. Although these results don't seem to strongly support the benefits of partial-rep training, consider other variables. First, because partial-ROM training was as effective as full-ROM training, it suggests that partial-rep training can prevent loss of strength in injured muscles that cannot go through the full ROM. If you have an injury that prevents full ROM, you can still train the muscle with partial reps for an equal benefit.
Second, the researchers suggested that because the subjects were not highly trained weightlifters, the benefit of partial reps may have been blunted by the large gains beginners make regardless of their programmes. They further suggested that highly trained lifters who have plateaued with regular training are likely to see better strength gains with partial-rep training.
Summary: Occasionally, breaking away from the full-rep can be helpful. To add muscle size, do partial reps at the very end of a normal set when you can no longer complete a full rep. Use this technique for only the last set of an exercise. To boost strength, perform partial reps using a weight with which you normally achieve only one full-ROM rep. Lower the weight only two to five inches from the top position and return to the start. Choose one exercise and do two or three sets this way. Follow with one full-ROM set of that exercise. Then finish that bodypart workout with two more exercises using full-ROM reps for all sets. Do this for four to six weeks before switching back to strict full-ROM training.
Source: Flex (August 2005, page 124)
At the end of a set when you cannot complete another full range of motion (ROM) rep, doing partial reps will stress the muscles beyond the point of normal failure. Partial reps can also be done for entire sets. Consider the squat. If you squat only halfway to parallel, you'll be able to lift significantly more than if you squat to parallel. Going heavier during this partial ROM allows you to overload the muscle with more weight. Used periodically, this can increase strength and muscle size.
Recent research from the University of Southern Mississippi confirms this. The scientists put 56 males on a 10-week strength-training programme, which included three sets of bench presses done twice per week. One group trained with a full ROM, using a weight that was about 65% of their one-rep max - a weight they could lift about 12 times. Another group trained with a partial ROM, using a weight that was 100% of their one-rep full-ROM max. They lowered the bar two to five inches from full lockout and pressed the weight from there.
At the end of 10 weeks, the subjects had all gained about the same amount of bench-press strength. Although these results don't seem to strongly support the benefits of partial-rep training, consider other variables. First, because partial-ROM training was as effective as full-ROM training, it suggests that partial-rep training can prevent loss of strength in injured muscles that cannot go through the full ROM. If you have an injury that prevents full ROM, you can still train the muscle with partial reps for an equal benefit.
Second, the researchers suggested that because the subjects were not highly trained weightlifters, the benefit of partial reps may have been blunted by the large gains beginners make regardless of their programmes. They further suggested that highly trained lifters who have plateaued with regular training are likely to see better strength gains with partial-rep training.
Summary: Occasionally, breaking away from the full-rep can be helpful. To add muscle size, do partial reps at the very end of a normal set when you can no longer complete a full rep. Use this technique for only the last set of an exercise. To boost strength, perform partial reps using a weight with which you normally achieve only one full-ROM rep. Lower the weight only two to five inches from the top position and return to the start. Choose one exercise and do two or three sets this way. Follow with one full-ROM set of that exercise. Then finish that bodypart workout with two more exercises using full-ROM reps for all sets. Do this for four to six weeks before switching back to strict full-ROM training.
Source: Flex (August 2005, page 124)
posted by Frank Mori, 11.12.05
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The Bodybuilding Missing Link (The Perfect Repetition)
Saturday, December 10, 2005
Bodybuilders and simply, people interested in gaining more muscle mass are usually focused on training plans, new exercises, nutritional supplements and even anabolic steroids, but they forget the foundation of every training: The repetition. This is, without a doubt, the missing link at the muscle building process.
Things used to be so simple: move weight from point A to point B, repeat 10 times and grow. Except, I didn't really grow and my joints got awful sore, my sleeping got all out of kilter and I felt like someone was assaulting me with a baseball bat on a daily basis. The problem was that I was only lifting weights; I wasn't really concerned with how I lifted it as long as the damn thing was moving. Then I got into this lifting malarkey and saw that there is lifting weight and there is training with weights. I also got clued up on the rep, and just how important it really was. The perfect rep became my quest.
What constitutes a perfect rep?
There are a few components. Firstly there is Range or Motion (ROM), which is how much movement is involved in lifting the weight. Secondly there is Effective Range of Motion (EROM), which is how much of that movement actually focuses the stress on the intended muscle or muscle group. Thirdly there is Safe Range of Motion (SROM), which refers to how much of that movement invites an injury and how much doesn't. On top of ROM we must also consider rep speed and rep phases. But let's begin with ranges of motion.
Using the dumbbell flye as our example I will illustrate the perfect rep. The ROM on this exercise is large starting with the dumbbells touching, arms straight, above your chest, then you move your arms in an arc and most people can get their elbows below the level of the bench. However, do we really want to take this movement to the maximum range?
Arnold took them low, Ronnie takes them a bit shallower; both are doing them correctly because what they are doing is utilising the effective portion of the movement. They are extending down until the
stress of the movement moves off the chest muscle, which is the primary focus of the exercise, onto the front deltoid. Once the stress is no longer being taken mostly by the chest, it is time to move the
weight back to the middle. Moving back up, most people clang the dumbbells together at the top. This is not the most effective thing to be doing even though it is part of our range of motion.
The best form brings the dumbbells together and possibly touches them gently but more often than not stops short of this. The purpose of this is to keep the stress on the chest muscle, when the dumbbells touch in the middle you are actually giving your chest muscles a rest.
Next we must consider our SROM. With the dumbbell flye our EROM is the safest range because we are not going so low as to endanger our shoulder because we stop short of maximum stretch in that joint. What we end up with is a movement that looks very much like hugging a large tree. Our elbows are slightly flexed so that they are not overly stressed, we are not touching dumbbells at the top and we are extending out widely enough to fully work the chest, but not so wide that our deltoids take too much strain or that we endanger joints.
Having established our EROM we now have to look at how we move the dumbbell through it. Our ROM demands that we lower it under control because we are stopping short of our fullest movement, and this control means that we are going to be moving at a slow pace so we can feel the full stretch of our chest muscles. Once we reach full stretch we need to move the weight back. Here the
temptation is to explode with maximum power, however our range of motion demands a more controlled approach because if we power up with too much force we are not going to be able to stop short of clanging the dumbbells together.
Take each exercise and determine exactly what you are doing to stress the target muscle to the fullest in the safest possible way in order to apply the above approach to other exercises; in fact this can have some unexpected but spectacular results.
Look at the squat: We all know that you go right to the bottom, calves to hamstrings or as close as your physiology allows and then you drive up to full lock out, well that's what most squatters are doing. But if we look closely what we are actually doing is giving our legs a rest at the end of every rep when we lock out. Using the guidelines for our perfect rep we would stop short of full lock out. This makes the reps more continuous taking the rest element out of it. Try it. The pump is incredible, as is the difference in the number of reps you can get (if you watch Ronnie Coleman - The Unbelievable, you will see Ronnie does them this way). Do this for each exercise in your workout, and you will find that each one has its own pace and manner of execution determined by its effective range of motion. There you have it, a framework for the perfect rep. Find your perfect rep, repeat until you can do no more and there you have the perfect set. String those together to make the perfect workout.
Things used to be so simple: move weight from point A to point B, repeat 10 times and grow. Except, I didn't really grow and my joints got awful sore, my sleeping got all out of kilter and I felt like someone was assaulting me with a baseball bat on a daily basis. The problem was that I was only lifting weights; I wasn't really concerned with how I lifted it as long as the damn thing was moving. Then I got into this lifting malarkey and saw that there is lifting weight and there is training with weights. I also got clued up on the rep, and just how important it really was. The perfect rep became my quest.
What constitutes a perfect rep?
There are a few components. Firstly there is Range or Motion (ROM), which is how much movement is involved in lifting the weight. Secondly there is Effective Range of Motion (EROM), which is how much of that movement actually focuses the stress on the intended muscle or muscle group. Thirdly there is Safe Range of Motion (SROM), which refers to how much of that movement invites an injury and how much doesn't. On top of ROM we must also consider rep speed and rep phases. But let's begin with ranges of motion.
Using the dumbbell flye as our example I will illustrate the perfect rep. The ROM on this exercise is large starting with the dumbbells touching, arms straight, above your chest, then you move your arms in an arc and most people can get their elbows below the level of the bench. However, do we really want to take this movement to the maximum range?
Arnold took them low, Ronnie takes them a bit shallower; both are doing them correctly because what they are doing is utilising the effective portion of the movement. They are extending down until the
stress of the movement moves off the chest muscle, which is the primary focus of the exercise, onto the front deltoid. Once the stress is no longer being taken mostly by the chest, it is time to move the
weight back to the middle. Moving back up, most people clang the dumbbells together at the top. This is not the most effective thing to be doing even though it is part of our range of motion.
The best form brings the dumbbells together and possibly touches them gently but more often than not stops short of this. The purpose of this is to keep the stress on the chest muscle, when the dumbbells touch in the middle you are actually giving your chest muscles a rest.
Next we must consider our SROM. With the dumbbell flye our EROM is the safest range because we are not going so low as to endanger our shoulder because we stop short of maximum stretch in that joint. What we end up with is a movement that looks very much like hugging a large tree. Our elbows are slightly flexed so that they are not overly stressed, we are not touching dumbbells at the top and we are extending out widely enough to fully work the chest, but not so wide that our deltoids take too much strain or that we endanger joints.
Having established our EROM we now have to look at how we move the dumbbell through it. Our ROM demands that we lower it under control because we are stopping short of our fullest movement, and this control means that we are going to be moving at a slow pace so we can feel the full stretch of our chest muscles. Once we reach full stretch we need to move the weight back. Here the
temptation is to explode with maximum power, however our range of motion demands a more controlled approach because if we power up with too much force we are not going to be able to stop short of clanging the dumbbells together.
Take each exercise and determine exactly what you are doing to stress the target muscle to the fullest in the safest possible way in order to apply the above approach to other exercises; in fact this can have some unexpected but spectacular results.
Look at the squat: We all know that you go right to the bottom, calves to hamstrings or as close as your physiology allows and then you drive up to full lock out, well that's what most squatters are doing. But if we look closely what we are actually doing is giving our legs a rest at the end of every rep when we lock out. Using the guidelines for our perfect rep we would stop short of full lock out. This makes the reps more continuous taking the rest element out of it. Try it. The pump is incredible, as is the difference in the number of reps you can get (if you watch Ronnie Coleman - The Unbelievable, you will see Ronnie does them this way). Do this for each exercise in your workout, and you will find that each one has its own pace and manner of execution determined by its effective range of motion. There you have it, a framework for the perfect rep. Find your perfect rep, repeat until you can do no more and there you have the perfect set. String those together to make the perfect workout.
posted by Frank Mori, 10.12.05
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Gain Muscle Not Fat
Thursday, December 08, 2005
How to make sure you gain muscle and not fat
Dieting is unpleasant and tedious. It's also futile because most people gain back the weight they lost and then some. The body tries to maintain a constant weight that scientists call the weight set-point. Appetite increases and metabolism slows following even modest weight loss.
Dutch researchers, including Dr. Eva Kovacs, studied the effects of protein supplements on weight gain following four weeks of a very low-calorie diet. Subjects in the study lost five to 10 percent of their bodyweight. Consuming an extra 30 grams of protein per day prevented weight gain and increases in waist
circumference. People taking the supplement gained lean mass (mainly muscle), while the control group gained mainly fat. Increasing protein intake following a weight loss diet will improve body composition, fat distribution and fuel use and prevent hunger.
Source: Muscular Development (August 2005, page 136)
PS: This study highlights the positive role that extra protein has in helping you lose fat and keep it off for good. A quick and easy way to get extra high-quality protein in your diet is with meal replacement bars and shakes.
Dieting is unpleasant and tedious. It's also futile because most people gain back the weight they lost and then some. The body tries to maintain a constant weight that scientists call the weight set-point. Appetite increases and metabolism slows following even modest weight loss.
Dutch researchers, including Dr. Eva Kovacs, studied the effects of protein supplements on weight gain following four weeks of a very low-calorie diet. Subjects in the study lost five to 10 percent of their bodyweight. Consuming an extra 30 grams of protein per day prevented weight gain and increases in waist
circumference. People taking the supplement gained lean mass (mainly muscle), while the control group gained mainly fat. Increasing protein intake following a weight loss diet will improve body composition, fat distribution and fuel use and prevent hunger.
Source: Muscular Development (August 2005, page 136)
PS: This study highlights the positive role that extra protein has in helping you lose fat and keep it off for good. A quick and easy way to get extra high-quality protein in your diet is with meal replacement bars and shakes.
posted by Frank Mori, 8.12.05
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Only big weights build big muscles ?
Wednesday, December 07, 2005
Only big weights build big muscles: True or false?
The body is an adaptive machine. Heavy weights do play a part in building bigger muscles-they help you literally rip and tear muscle fibre so it grows back stronger. But to keep your muscles guessing,
and for consistent, minimum-pain muscle growth, you need to work with lighter weights at regular intervals. For each exercise, lift your absolute maximum, once. Then, carry out high-rep sets (15-25
reps per set) with weights set at 25% of the initial maximum weight. According to Chad Waterbury, a strength and conditioning coach, working with these will help deliver essential oxygen, amino
acids and hormones to the muscles, without any major trauma occurring to the muscle-or the people around you. The more variation you can build into your routine the better the results.
Source: Men's Health (August 2005, page 62)
PS: Occasionally including high reps in your routine is a great way to shock your muscles into new growth. It also gives your joints a break from constant pounding with heavy weights.
The body is an adaptive machine. Heavy weights do play a part in building bigger muscles-they help you literally rip and tear muscle fibre so it grows back stronger. But to keep your muscles guessing,
and for consistent, minimum-pain muscle growth, you need to work with lighter weights at regular intervals. For each exercise, lift your absolute maximum, once. Then, carry out high-rep sets (15-25
reps per set) with weights set at 25% of the initial maximum weight. According to Chad Waterbury, a strength and conditioning coach, working with these will help deliver essential oxygen, amino
acids and hormones to the muscles, without any major trauma occurring to the muscle-or the people around you. The more variation you can build into your routine the better the results.
Source: Men's Health (August 2005, page 62)
PS: Occasionally including high reps in your routine is a great way to shock your muscles into new growth. It also gives your joints a break from constant pounding with heavy weights.
posted by Frank Mori, 7.12.05
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Is circuit training good for muscle growth?
Tuesday, December 06, 2005
Is circuit training good for muscle growth?
Question. I've been circuit training using the weight machines in my gym. I do 12-15 repetitions of 10 or 12 exercises. I haven't really seen results after training for 2-3 months. How do I start making progress and gaining muscle again?
Answer. Circuit training is a good way for beginners to train. But it's not the best way to build a lot of muscle. The normal way to do circuits is to start with an exercise for one area of your body (such as the chest press), then move to an exercise for another area (such as the leg press). Once you've gone through all the exercises, you start again at the beginning and go through the circuit two or three times.
The problem is that each muscle group gets too much rest between sets (usually 10-15 minutes). So, your first change is to ditch the circuit. Instead, do three sets of each exercise before moving to the next one. Make sure to keep the rest you take between sets down to 60-90 seconds. You'll also need to reduce the number of repetitions you're doing. To build muscle, 6-12 repetitions are about right.
Instead of using machines, most of your programme should be based on free weights. With free weights, you can move the weight in a way that puts the maximum amount of stress on your muscles,
whereas machines lock you into a fixed movement pattern that isn't right for everyone.
Question. I've been circuit training using the weight machines in my gym. I do 12-15 repetitions of 10 or 12 exercises. I haven't really seen results after training for 2-3 months. How do I start making progress and gaining muscle again?
Answer. Circuit training is a good way for beginners to train. But it's not the best way to build a lot of muscle. The normal way to do circuits is to start with an exercise for one area of your body (such as the chest press), then move to an exercise for another area (such as the leg press). Once you've gone through all the exercises, you start again at the beginning and go through the circuit two or three times.
The problem is that each muscle group gets too much rest between sets (usually 10-15 minutes). So, your first change is to ditch the circuit. Instead, do three sets of each exercise before moving to the next one. Make sure to keep the rest you take between sets down to 60-90 seconds. You'll also need to reduce the number of repetitions you're doing. To build muscle, 6-12 repetitions are about right.
Instead of using machines, most of your programme should be based on free weights. With free weights, you can move the weight in a way that puts the maximum amount of stress on your muscles,
whereas machines lock you into a fixed movement pattern that isn't right for everyone.
posted by Frank Mori, 6.12.05
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What are the sauna benefits?
Monday, December 05, 2005
Many people use saunas and steam baths, especially if they are enrolled in a good gym. But they don't know exactly which are the real benefits of taking a sauna or steam bath session.
The following article talk about the real facts of these "hot" experiences you can experiment in a sauna. You will discover the responses to the following questions about sauna's benefits:
Read the whole article at:
Health Benefits of Saunas
The following article talk about the real facts of these "hot" experiences you can experiment in a sauna. You will discover the responses to the following questions about sauna's benefits:
- Can you lose weight using saunas?
- Are they good to get rid of toxins from your body?
- Can you lower your colesterol using saunas?
Read the whole article at:
Health Benefits of Saunas
posted by Frank Mori, 5.12.05
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How to feel more energetic and alert ?
Tyrosine is required by the body to form several important neurotransmitters, such as dopamine, norepinephrine and epinephrine, as well as thyroid hormones. This means it can be a great pick-me-up as well as enhance numerous other physiological functions like fat loss, satiety, mood, mental focus and even sex drive. Tyrosine is often included in weight-loss products that contain norepinephrine-mimicking ingredients because it increases the body's own production of the metabolism-boosting norepinephrine, enhancing fat loss.
Dosage: Take 1-2 grams of tyrosine on an empty stomach twice a day. For a pre-workout pick-me-up, try 2-4 grams an hour or so before lifting.
Source: Muscle & Fitness (August 2005, page 124)
PS: There are reports that some of the world's elite Special Forces use tyrosine in "stressful situations such as military sustained operations." I like to use it before a workout to help me train harder without the jittery feeling that you get from some products.
Dosage: Take 1-2 grams of tyrosine on an empty stomach twice a day. For a pre-workout pick-me-up, try 2-4 grams an hour or so before lifting.
Source: Muscle & Fitness (August 2005, page 124)
PS: There are reports that some of the world's elite Special Forces use tyrosine in "stressful situations such as military sustained operations." I like to use it before a workout to help me train harder without the jittery feeling that you get from some products.
posted by Frank Mori, 5.12.05
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How to Stay In Shape Over The Holidays
Sunday, December 04, 2005
| How to Stay In Shape Over The Holidays
How to Stay On Your Diet And Stay In Shape Over The Holidays, Without Turning Into A Miserable Scrooge My mom makes the most amazing Christmas cake in the world; it's been a tradition in our family for as long as I can remember. First, she mixes up a light, fluffy, vanilla cake mix, pours it into the pans and then pops it in the oven. After it's been baked, she stacks the cake in three layers with whipped cream spread generously between each layer. She then pours on red and green Jell-O, which gets soaked up inside the cake. Next, whipped cream is smothered all the way around for frosting. And finally, she garnishes it with red and green sprinkles. A few red and green-striped candy canes are stuck in the top as the finishing touch, and off it goes to the refrigerator so it can be served chilled later. Now let me tell you, as a bodybuilder, I have a lot of discipline. But when that moist, delicious, red and green, Jell-O- filled, whipped-cream covered cake is sitting on the table in front of me on December 25th, it takes every ounce of my willpower to keep from calling it a "VERY high carb day" and devouring numerous very large slices. Despite the temptation, I don't pig out nor do I deprive myself. Instead, I'm content with eating my single piece, savoring every mouthwatering bite, all the while repeating my mantra, "Nothing tastes as good as being lean feels." The next day, on December 26th, I'm on the bike or Stairmaster at the crack of dawn, followed by six perfect meals of lean protein and complex carbohydrate - just like every other day of the year. A week later, on December 31st, I usually go out for a nice dinner (very naughty food, I must admit), and then we toast champagne to the New Year at midnight. I'm in bed at a reasonable hour shortly thereafter. Unless it's a scheduled day of rest on New Years day, I'm not groggy and hung over like many of my friends are. I'm in the gym squatting, bench pressing, curling, or "stairmastering" just like I usually am. And here's the point: You can and should enjoy the holidays. You can enjoy being with family and going out with friends. You can go to holiday parties and have fun. You can enjoy a few "naughty" meals. You can have a piece of cake and a glass or two of champagne. There's no reason why you can't enjoy yourself AND stay healthy, lean and fit through the holidays. All it takes is some planning, some goal-setting and little dose of old-fashioned discipline. I'd like to share with you 10 ways that you can follow your diet and stay in great shape over the holidays without turning into a "miserable Scrooge." If you follow this advice, then you'll be one of the proud few with a New Year's resolution to be the best you've ever been in the new year, instead of one of the guilt-ridden many who must resolve to reclaim what they lost over the past year. 1. Expect to stay on your program over the holidays "Fail to plan and you plan to fail"is a time worn and cliched statement, but it's still some of the best success advice you will ever hear. Not only do most people fail to plan, they consciously plan to fail over the holidays. Most people expect to "blow" their diet and skip workouts over the holidays. They expect to eat more, to exercise less and to gain weight. As a result, they don't even make the effort. Instead of taking control, they resign themselves to maintenance at best, or back-sliding at worst. This negative expectancy leads to a self-fulfilling prophecy. By the first week of January, they're in the worst shape they've been in for a year and they frantically make New Year's resolutions to shed the excess fat they've gained. You can avoid this trap by planning to succeed. Set up a positive expectation. Resolve now that you will not tolerate slipping backwards. Keep your standards up and don't settle! Not only can you plan to "stay in shape" over the holidays, you can plan to improve! All you have to do is make the decision and expect success. 2. Plan all your workouts in advance You know your schedule is going to get hectic over the holidays. You'll be cooking, shopping, wrapping gifts, sending cards, going to parties, traveling, visiting family, and so on. To stay on your training and nutrition regimen is definitely going to take some sound time management skills. Plan your schedule in advance. Anticipate what's coming up. Write it down. Put it on your calendar. By doing so, you won't be caught unprepared. Use a schedule book or monthly calendar and "make appointments" for ALL your workouts for the entire holiday season. Then, post a copy where you will be forced to look at it every day. This is a powerful exercise that will keep you focused and force you to think about and prepare for each upcoming workout. If you try to "wing it" and squeeze in your workouts and meals whenever you have time left over, you'll find that there never is any time left over! Somehow your daily activities always seem to "expand" to fill the hours in every day. So schedule your workouts and meal times in your calendar just like you would any other appointment or event. Once you've done that, stick to your schedule religiously. 3. Set some compelling training and fitness goals over the holiday period Don't wait until January 1st to set your goals just because you think it will be harder to achieve them over the holidays. On the contrary, studies on personal achievement have shown that you'll usually reach 80% of the goals you put onto paper. The problem is that few people set any goals at all, and fewer still set them during the holidays. Why wait? Why not do it now? Set some big goals that you can start working on during the holidays: Set a goal to lose the 25 lbs you've always wanted to lose NOW Set the goal to gain 10 lbs of solid muscle NOW Been contemplating a competition in bodybuilding, fitness or the new ladies figure division? Pick an early spring show and GO FOR IT - START TRAINING NOW! Goal setting should not be a once a year affair, it should be a continuous process. You should always have your goals in writing and your list should be regularly updated and rewritten. If you only set goals once a year, you're not going to accomplish much in your life. 4. Give yourself permission to have "cheat days" - and schedule them in A planned "cheat day" helps you to stay on your program better in the long run. If you're too strict all the time, you're setting yourself up for cravings and bingeing. One or two cheat meals per week will have very little effect on your physique. If you've been on a strict, low carb and/or low calorie regimen, a cheat meal might actually be good for you! It will boost your metabolic rate and give your body the signal that you're not starving and that it's ok to keep burning a lot of calories. Over the holidays, schedule your dinners and parties so they fall on your cheat day. Then, on the other days of the week, be steadfast! Just the fact that you know you have a "cheat day" coming up will relieve the pressure of staying on a strict diet for a long time. Also, when you do have your cheat meal, ENJOY IT! If you're going to eat it and feel guilty, then don't have it at all. If you've stayed with the program all week long, then when cheat day rolls around, you deserve it! 5. If you fall off the wagon, get right back on it So you had about a dozen too many of those Christmas cookies did you? Don't worry; because you have cheat days built into your plan, you shouldn't let guilt immobilize you. Even if you fall completely off the wagon, don't beat yourself up. All you have to do is get right back on your program without missing another beat. Too many people mess up once and then think their entire diet is ruined. They feel as if everything they've done prior to that day was wasted and there's no sense going on. Or even worse, they rationalize to themselves, "Well, I already cheated, so it doesn't matter now, I might as well keep pigging out." That's nonsense. If you threw in the towel every time you didn't score 100% on your diet, most people would never get through more than a few days on any structured program. Just because you mess up once doesn't mean you should quit! You're only human. Don't let one small slip keep you derailed. Firmly plant your wheels back on the tracks and start rolling again. 6. Maintain your consistent eating schedule If there's one thing that all people who successfully get lean and stay lean have in common, it's consistency. Without it, you never get any momentum going. It's like taking two steps forward, only to take three steps back. Many people allow the busy Holidays to throw them off their regular eating schedule. They completely veer off their usual five or six small meals per day, or they start eating foods they would normally never eat (because "it's there"). You have to keep your metabolic engine revving all year round. Once you have it going, it's fairly easy to keep it going. But once you lose it, it's very difficult to get it going again because you must overcome inertia all over again. (An object at rest tends to stay at rest!) On the major holidays, when there's a big dinner scheduled, many people think that skipping their morning and afternoon meals to "save room" for the big one later is a good idea. It's not. This is a sure-fire way to invite a binge that could set your back for days. Don't lose your consistency or your momentum. Continue with your pattern of eating small, frequent meals all year round. All you have to do is count your holiday dinners as one of your regular meals and keep them small. 7. Control your portion sizes. You can have your cake and eat it too, you just can't eat the whole thing! One of the most important rules to remember this holiday season is the law of energy balance, which states: To lose body fat, you must consume fewer calories than you burn up each day. There are two corollaries to the law of energy balance:
There's no reason to deprive yourself of things you enjoy. Just make sure you don't overindulge. As long as you enjoy your favorite foods in moderation, and you keep working out, it probably won't end up around your waistline. 8. Don't buy into the low standards and expectations of others Keep your standards high, but don't expect other peoples standards to be as high as yours. Remember that most people have already planned in advance to fail at fitness over the holidays. You've decided to stay strong (haven't you?) Don't let their negative influence drag you down. When you've reached your pre-ordained drink limit, say "When" and switch to water or a non alcoholic, non caloric beverage. When they offer you seconds on dessert, politely say, "No thank you, it was absolutely delicious, but I'm full, I can't eat another bite." And when the wee hours of the morning start to roll around, and your friends are egging you on to keep partying, politely tell them you need your sleep. Tomorrow is a work out day. If they're really your friends, they'll understand. 9. Make the best choices possible in every situation. You know those tables you see at holiday parties that are covered with yards of chips, dips, pretzels, cookies, salami, candies, punch, liquor, and a seemingly endless assortment of other goodies? Well, did you also notice that there is usually a tray full of carrot sticks, cauliflower, celery and other healthy snacks too? No matter where you are, you always have choices. Sometimes you have to choose between bad and worse. Other times you can choose between good and better. But always make the best choice possible based on whatever your options are. If nothing else, you can choose to eat a small portion of something bad rather than a huge portion, thereby obeying the law of calorie balance. Chances are good that there's probably something healthy on the menu at every holiday gathering. As you know, lean proteins and fibrous carbs are a great for getting lean, so fill up on the turkey breast, try to get a vegetable in there, and go easy on the desserts. 10. If you drink, enjoy alcohol in moderation If you enjoy having a few drinks on special occasions, then go ahead and have a drink or two. But if you're serious about your fitness goals, you must drink infrequently and in moderation. Alcohol almost totally inhibits your body's ability to metabolize body fat. When there's alcohol in your bloodstream, you're not in fat burning mode. I've never met anyone in my life that was truly serious about fitness or bodybuilding who was a heavy drinker. Alcohol and muscles just don't mix. The impact goes beyond added body fat; your energy levels and workouts can be ruined for days after a night of heavy drinking. A glass of wine actually has some health benefits. But there's NEVER any never reason or excuse for binge drinking or getting drunk. So go ahead and toast to the New Year, but know when to say when. Conclusion You might be one of the millions of people who want and need to lose weight, and you've decided that you're going to do it. However, you may also be thinking that the holiday season is the worst time, and that you will start after New Years. The truth is, that is nothing but an excuse to keep procrastinating. There's no reason to let your exercise and nutrition program spoil your holidays, but there's also no reason to let your holidays spoil your exercise and nutrition program either! Put these 10 holiday tips into practice and you can start losing fat , not next year. To learn even more about how to eat and work out to burn off body fat naturally and easily, CLICK HERE ! |
posted by Frank Mori, 4.12.05
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Fat Burning Myth Can Cost You Time & Effort In the Gym
Saturday, December 03, 2005
Is this fat-burning myth costing you time and effort in the gym?
Dr. George Brooks developed the crossover concept of metabolism that shows the body uses mainly fat as fuel until the exercise intensity reaches 65 percent of maximum effort. After that, carbohydrates are the major fuels for exercise. Losing weight seems like a no-brainer: i.e. exercise below the 65 percent point and watch the pounds melt away. It's not that simple. True, you use more fat as fuel when you exercise moderately. But you lose more body fat when you exercise intensely during a 24-hour period because you use more fat for fuel and increase metabolism (increase calorie use) more after exercise. Also, you burn more calories during the exercise itself. The total daily energy use is more important for fat loss than the kinds of fuels used during exercise. Train intensely if you want to lose fat and forget about the "fat-burning" setting on the treadmill or elliptical trainer.
Source: Muscular Development (August 2005, page 88)
PS: Intense exercise, whether it's weight-training or aerobic exercise, is a great way to lose fat and build muscle without wasting time and effort in the gym.
Dr. George Brooks developed the crossover concept of metabolism that shows the body uses mainly fat as fuel until the exercise intensity reaches 65 percent of maximum effort. After that, carbohydrates are the major fuels for exercise. Losing weight seems like a no-brainer: i.e. exercise below the 65 percent point and watch the pounds melt away. It's not that simple. True, you use more fat as fuel when you exercise moderately. But you lose more body fat when you exercise intensely during a 24-hour period because you use more fat for fuel and increase metabolism (increase calorie use) more after exercise. Also, you burn more calories during the exercise itself. The total daily energy use is more important for fat loss than the kinds of fuels used during exercise. Train intensely if you want to lose fat and forget about the "fat-burning" setting on the treadmill or elliptical trainer.
Source: Muscular Development (August 2005, page 88)
PS: Intense exercise, whether it's weight-training or aerobic exercise, is a great way to lose fat and build muscle without wasting time and effort in the gym.
posted by Frank Mori, 3.12.05
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Which Builds Muscle Faster? Soy Vs Milk
Friday, December 02, 2005
Soy versus milk: Which one builds muscle faster?
Dr. Stuart Phillips and co-workers at McMaster University in Canada examined how a protein source (milk vs. soy) affects the processes of muscle protein synthesis (i.e. anabolism) and muscle protein breakdown (i.e. catabolism) after resistance exercise.
The article continues: "Our findings revealed that even when balanced quantities of total protein and energy are consumed, milk proteins are more effective in stimulating amino acid uptake and net protein deposition in skeletal muscle after resistance exercise than are hydrolyzed soy proteins... In young men completing 12 weeks of resistance training (five days per week) we observed a tendency for greater gains in whole body lean mass and greater muscle fiber hypertrophy with consumption of milk."
Source: Muscular Development (July 2005, page 178)
Dr. Stuart Phillips and co-workers at McMaster University in Canada examined how a protein source (milk vs. soy) affects the processes of muscle protein synthesis (i.e. anabolism) and muscle protein breakdown (i.e. catabolism) after resistance exercise.
The article continues: "Our findings revealed that even when balanced quantities of total protein and energy are consumed, milk proteins are more effective in stimulating amino acid uptake and net protein deposition in skeletal muscle after resistance exercise than are hydrolyzed soy proteins... In young men completing 12 weeks of resistance training (five days per week) we observed a tendency for greater gains in whole body lean mass and greater muscle fiber hypertrophy with consumption of milk."
Source: Muscular Development (July 2005, page 178)
posted by Frank Mori, 2.12.05
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Glycemic Index | Facts & Fallacies
Thursday, December 01, 2005
Heard about the GI Diet? Of course you have, it's everywhere. All the newspapers are claiming to have invented it, food manufacturers are churning out products to go with it, and now there's even a restaurant dedicated to following it. Well, I'm here to tell you why you should ignore it completely.
The theory behind the diet is that all foods have a place on the glycemic index (GI) depending on how your body processes their carbohydrates. Foods high on the GI release sugars quickly, giving you a short energy burst, whereas foods low on the GI release sugars slowly, giving you a drip-feed of energy and making you feel full for longer. The GI diet requires that you stick to low GI foods only, in order to lose weight.
So far, so scientific, but there are two main reasons why the GI Diet is flawed. Firstly, it implies that low GI foods are somehow imbued with magical fat-burning powers. The message seems to be: 'Eat all you want, as long as it's low on the GI.'
Sorry - if you eat more calories in a day than you burn off through activity then you will gain weight, and it doesn't matter where on the GI scale those calories come from. Low GI foods may make you feel less hungry, but most people don't eat because they're hungry. They eat because they enjoy scoffing food.
Source: Men's Fitness (August 2005, page 6)
The theory behind the diet is that all foods have a place on the glycemic index (GI) depending on how your body processes their carbohydrates. Foods high on the GI release sugars quickly, giving you a short energy burst, whereas foods low on the GI release sugars slowly, giving you a drip-feed of energy and making you feel full for longer. The GI diet requires that you stick to low GI foods only, in order to lose weight.
So far, so scientific, but there are two main reasons why the GI Diet is flawed. Firstly, it implies that low GI foods are somehow imbued with magical fat-burning powers. The message seems to be: 'Eat all you want, as long as it's low on the GI.'
Sorry - if you eat more calories in a day than you burn off through activity then you will gain weight, and it doesn't matter where on the GI scale those calories come from. Low GI foods may make you feel less hungry, but most people don't eat because they're hungry. They eat because they enjoy scoffing food.
Source: Men's Fitness (August 2005, page 6)
posted by Frank Mori, 1.12.05
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Can Bodybuilders Induce Regional Muscle Hypertrophy?
Nonuniform Response of Skeletal Muscle to Heavy Resistance Training: Can Bodybuilders Induce Regional Muscle Hypertrophy?
Human Performance Laboratory, University of Nebraska, Kearney, Nebraska 68849. By Jose Antonio
Skeletal muscle is a heterogeneous tissue that exhibits numerous inter- and intramuscular differences (i.e., architecture, fiber composition, and muscle function). An individual muscle cannot be simplistically described as a compilation of muscle fibers that span from origin to insertion. In fact, there are unique differences within a single muscle and within single muscle fibers with respect to fiber size and protein composition. Electromyographic data indicate that there is selective recruitment of different regions of a muscle that can be altered, depending on the type of exercise performed. Longitudinal resistance-training studies also demonstrate that individual muscles as well as groups of synergist muscles adapt in a regional-specific manner. The author speculates that no single exercise can maximize the hypertrophic response of all regions of a particular muscle. Thus, for maximal hypertrophy of an entire muscle, athletes (particularly bodybuilders) are justified in incorporating various exercises that purportedly stimulate growth in a regional-specific manner.
Published in The Journal of Strength and Conditioning Research: Vol. 14, No. 1, pp. 102–113.
Human Performance Laboratory, University of Nebraska, Kearney, Nebraska 68849. By Jose Antonio
Skeletal muscle is a heterogeneous tissue that exhibits numerous inter- and intramuscular differences (i.e., architecture, fiber composition, and muscle function). An individual muscle cannot be simplistically described as a compilation of muscle fibers that span from origin to insertion. In fact, there are unique differences within a single muscle and within single muscle fibers with respect to fiber size and protein composition. Electromyographic data indicate that there is selective recruitment of different regions of a muscle that can be altered, depending on the type of exercise performed. Longitudinal resistance-training studies also demonstrate that individual muscles as well as groups of synergist muscles adapt in a regional-specific manner. The author speculates that no single exercise can maximize the hypertrophic response of all regions of a particular muscle. Thus, for maximal hypertrophy of an entire muscle, athletes (particularly bodybuilders) are justified in incorporating various exercises that purportedly stimulate growth in a regional-specific manner.
Published in The Journal of Strength and Conditioning Research: Vol. 14, No. 1, pp. 102–113.
posted by Frank Mori, 1.12.05
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Faster Muscle Recovery & Reduce Soreness in Trained Muscles
Dr. William Kraemer and colleagues found that giving intensely training men a supplement containing L-carnitine L-tartrate enhanced recovery and prevented free radical tissue damage. Subjects who took the supplement experienced much less post-exercise soreness than those taking a placebo.
Pain-free fluid motions are critical in most sports. This supplement may help people get back in the gym faster or compete earlier after an intense training session. (J Strength Cond Res, 17: 455-462,
2003)
Source: Muscular Development (July 2005, page 124)
posted by Frank Mori, 1.12.05
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