Tuesday, June 29, 2010

Testosterone

If you had asked a doctor 10 years ago about bumping testosterone into the high-normal range to enhance one's physique, chances are slim you would have gotten a positive response. "Testosterone is bad for you," he would probably say. "It will shrink your grapes to raisins, give you liver disease and make you backhand your Grandma!"
Enter 1996 and the legal availability of androstenedione (a-dione) and otherprohormones. For the first time, "steroids" were legally available over the counter and testosterone became user-friendly. It could not only enhance strength and muscle size, but also improve body composition, bone density, libido, and immunocompetence. Some research even suggested T could make you smarter! Unfortunately, as supplement sales skyrocketed, so did marketing hyperbole. And so, too, did the bull about which company had the most potent prohormone concoction and how effective these "legal steroids" were.
If you are tired of being confused by "diones", "diols" and "19-nor" something-or-others - and want to know the real benefits and risks associated with testosterone boosting - read on. The information presented may just clear some of that fog in your noggin'.
The Basics
Testosterone is a 19-carbon steroid hormone produced primarily by the Leydig cells of the testes (in men) and the ovaries (in women). Smaller amounts are produced in the adrenal glands of both sexes. As a "steroid", testosterone belongs to the androgen class of hormones that also includes dihydrotestosterone (DHT), dehydroepiandrosterone (DHEA), androstenedione, and androstenediol. Six other classes of steroid hormones exist, including estrogens (the bane of male bodybuilders), progestins (some female contraceptives are made of these), mineralocorticoids (which help control water balance), glucocorticoids (mainly anti-inflammatory compounds), vitamin D, and bile acids.
In men, approximately seven mg of testosterone is produced each day, and blood levels range between 300 and 1000 ng/dL (10-28 nmol/L). Females, on the other hand, produce about 1/15th of this amount, leading to average blood levels of only 25 to 90 ng/dL (1-2.5 nmol/L). All steroid hormones are derived from the sterane ring structure, composed of three hexane (6 carbon) rings and one pentane (5 carbon) ring.
In healthy humans, the "rate-limiting" step in testosterone biosynthesis is the conversion of cholesterol into a hormone called pregnenolone. This hormone is then first converted to either DHEA or progesterone before being further degraded in a stepwise fashion to testosterone. Schematically, the two possible pathways look like this: (Enzymes have been omitted for clarity.
After testosterone is secreted into the bloodstream, 96-98 percent is bound to proteins called albumin and globulin. This binding is thought to serve three purposes: 1) it makes testosterone soluble for transport within the blood, 2) it protects testosterone from degradation by the liver and kidneys, and 3) it serves as a reservoir or storage depot that can be used to dampen fluctuations in plasma testosterone.
The two to four percent not bound to plasma proteins is known as "free testosterone" and is thought to represent the biologically active fraction of the hormone; in other words, the amount that is capable of interacting with cells to cause physiological changes. And although recent data suggest this is most likely an oversimplification, we'll leave that discussion for another time.
Regulation of testosterone levels is governed by two factors: the total amount of testosterone in the blood, and the binding capacity of the plasma proteins. Obviously, as binding capacity goes up blood levels of free testosterone go down. Not surprisingly, certain drugs (anabolic-androgenic steroids, insulin, etc.) and perhaps nutritional supplements (like avena sativa, urtica dioica, etc.) can reduce the binding capacity of the blood and result in higher free-testosterone levels.
There is also mounting evidence that some types of pollution and pesticides can do the opposite. So much for running sprints in downtown Detroit! Also, testosterone production from the testes occurs the entire period of fetal development until about 10 weeks after birth. Then the gears screech to a stop until puberty - a time when men know all-too well their T levels are screaming.
This is a time when young men really blow past their female counterparts in body weight and muscularity - and get drawn toward sports like high school football, along with other aggressive pastimes. Sadly in many ways, testosterone levels begin to decline between the third and fourth decade of life. And by 80 (if we make it that long) we are only one-third the man we used to be, testosterone-wise.
The physiological actions of testosterone in males are far reaching. For example:
• Growth of the penis, scrotum and testes during puberty
• Enlargement of the larynx (voice box) that results in a deepening of the voice
• Formation of functional sperm
• Stimulation of hair growth - especially in the pubic area, chest, face, and, sometimes, the back
• Increases in skin thickness and darkness
• Increases in libido (sex drive)
• Increases in basal (resting) metabolic rate
• Increases in red blood cell number and total blood volume
• Promotion of sodium and water retention in the kidneys
• Increases in muscle protein synthesis resulting in increased muscle mass
• Reductions in muscle glycogen breakdown during exercise
• Increased calcium retention in bone
• Decreased growth of hair on top of the head
• Increased activity of the sebaceous (sweat) glands, sometimes resulting in acne
• Promote a narrowing and strengthening of the pelvis
Of the "free" testosterone that interacts at the tissue level, much of it is converted within the cells to DHT - a more potent androgen - by the enzyme 5-alpha reductase. In the prostate, for example, this conversion is thought to be necessary for physiologic effects. Other tissues (like the epididymis, vas deferens, seminal vesicles, skeletal muscle, and bone) lack the 5-alpha reductase enzyme and therefore are thought to respond to testosterone directly.
The conversion of testosterone into estrogens (estriol, estrone and estradiol) is governed by the aromatase enzyme complex and occurs mainly in the liver, brain and fat tissue. Some bodybuilders attempt to avoid / reduce the conversion of testosterone to DHT or estrogens by maintaining low bodyfat and using drugs or nutritional supplements that block 5-alpha reductase and aromatase. Chrysin, saw palmetto and indole-3-carbinol are three examples of legal plant-derived supplements that may maximize testosterone levels by minimizing its conversion to DHT and estrogens. Unfortunately, the bio-availability of many "bioflavanoid" compounds when ingested is poor. Some cutting-edge supplement companies have trick "delivery systems" that attempt to address this problem.
It is important to recognize that blood levels of testosterone - all hormones for that matter - represent a dynamic balance between biosynthesis (which occurs in a pulsatile fashion) and biodegradation. As mentioned, the testes, adrenals and ovaries are responsible for testosterone biosynthesis, while the liver and kidneys are responsible for its biological degradation and excretion. So, for instance, increases in plasma testosterone commonly observed following a hard weight-training session are not just the result of increased production of testosterone from the testes, but also from a reduction in its clearance (blood flow to the liver and kidneys is reduced during exercise).
This balance between synthesis and breakdown also make a single blood testosterone value extremely difficult to interpret. As noted decades ago, testosterone levels rise and fall throughout the day; therefore a single testosterone value could represent a peak or valley on the daily testosterone roller coaster.
Anabolic-Androgenic Steroids
So what is the difference between testosterone and anabolic-androgenic steroids (AAS)? Well, while testosterone is produced naturally in the body, AAS are synthetic analogs of testosterone that were first used medically in the US around the time My Three Sons and The Honeymooners were beaming with popularity.
By synthetic, I mean AAS are synthesized by guys in lab coats who, for most of their lives, have been taking science and chemistry courses. Several "relatively safe" AAS are used clinically to treat osteoporosis and muscle-wasting disorders. These are nandrolone decanoate (Deca Durabolin) and oxandrolone (Anavar), respectively. Examples of more potent, but potentially dangerous, AAS are fluoxymesterone (Halotestin), trenbolone acetate (Parabolan), methandrostenolone (Dianabol), and oxymetholone (Anadrol). In general, injectable steroids are more potent, safer and remain in the system longer than oral steroids. There are, however, a few exceptions.
Potential Side Effects From AAS Abuse
Though you may already be aware of potential side effects from testosterone abuse (note I said abuse and not use), here they are again: lowered HDL-cholesterol levels (good cholesterol), testicular atrophy, reductions in sperm count, prostate enlargement, liver damage (primarily with oral steroids that have been modified with a 17-alkyl substitution), menstrual irregularities, suppression of endogenous hormone levels (like LH and T), development of palpable breast tissue in men (also known as gynecomastia), clitoral enlargement, and acne.
Whether an individual using AAS will develop any of these side effects is difficult to predict because of the complex interaction between factors like drug type, dosage, duration of use, and individual (genetic) differences. Suffice to say there are safer ways to boost testosterone levels and gain an edge in the gym. More importantly, there are legal ways - at least for now.

Sunday, June 20, 2010

Fiber For Fat Loss?

Fiber for fat loss, are you crazy? That's right folks, fiber can actually help you lose fat. We all know that fiber will help fight against heart disease, cholesterol, diabetes and colon cancer, but it also plays a role in fighting obesity. Fiber is a compound that only plants contain. The fiber we consume from plant foods is called dietary fiber. Dietary fiber only comes from plant foods (i.e. grains, oats, fruits, etc.); it is never in animal foods (i.e. meats). Dietary fiber can be broken down into two forms, soluble and insoluble fiber. Though there is no daily recommended amount of fiber, health experts recommend consuming 20-35 grams of fiber per day. On average, most Americans consume only 12 grams of fiber a day.
Soluble Fiber
Soluble fiber, as the name implies, dissolves in water. These fibers bind to bile acids and excrete them from the small intestine. Surplus cholesterol is disposed of in the liver as bile acids. Bile acids are then transported to the small intestine where they aid in lipid digestion. Bile acids are also essential for the absorption of these digested products. This binding of bile acids would help to decrease the cholesterol levels in the blood. It has also been said that soluble fibers help to regulate blood sugar levels.
Insoluble Fiber
Insoluble fiber, again as the name implies, does not dissolve in water. This type of fiber is known as roughage. Though it is not dissolvable in water, it does absorb it, causing an increase in fiber bulk. Bulking agents help to clear the gastrointestinal track of all its waste. By regular consumption of these fibers, the amount of time digested food sits in the intestine is decreased. This helps keep the body from absorbing starch and sugars in the intestine.
Insoluble fiber is responsible for the full feeling you get after eating them. This helps dieters by allowing them to eat fewer calories without feeling hungry afterwards. Insoluble fibers are hard to digest, so when they finally get to a point where they can be released into the intestine, they are still slightly intact. It is this reason that they make up the bulk of your stool. Since the insoluble fibers are only partially digested, it is hard for the undigested calories to be taken up by the intestine. By reducing calories and decreasing the amount of cholesterol in the blood, one could potentially lose weight/fat.
The Best Sources Of Fiber
The best source of fiber is from dietary foods. This is because they also provide other minerals and nutrients your body needs. If you are consuming enough fiber rich foods, there is no point in taking a fiber supplement. By following the U.S. Department of Agriculture's food pyramid it should not be hard to consume enough fiber a day. The table below lists a number of fiber rich foods.
Fiber supplements do not offer the same benefits that dietary fibers do. In 1991, the FDA banned many over-the-counter diet aids, with fiber-containing substances, because they did not show any evidence of being safe and effective weight loss agents. Before taking any kind of fiber supplement it is best to check with you physician.
Fiber is a good natural way of helping to reduce body fat. It does not metabolize fat quicker or more efficiently, but it will help you by decreasing the intake of calories. It will also reduce the amount of free cholesterol in the blood. Fiber is also a natural and easy way of preventing colon cancer, heat disease and diabetes. Fiber is something that everyone should be consuming more of; there are too many reasons for you not to.
A Word Of Caution
When increasing the fiber content of your diet, it is best to take it slow. Add just a few grams at a time to allow the intestinal tract to adjust; otherwise, abdominal cramps, gas, bloating, and diarrhea or constipation may result. Another way to help minimize these effects is by drinking at least 2 liters (8 cups) of fluid daily. (Reprinted from FDA Consumer).

Thursday, June 3, 2010

True Back Workout

Without a doubt, the back is one of the hardest body parts to train, next to legs. Not even the fact that it is so energy draining when preformed properly, but the fact that you can't see your back when training it and that its very hard to focus on when training it. I guarantee that if you went around your gym and asked people if they were satisfied with their back workouts and back pumps you would get many people answering, no.
What Doesn't Your Back Routine Match Up?
I feel that this is due to a few different reasons. One being that the form they use is downright terrible, I mean I won't even begin to tell some of the things people do while training back. For back, form is one of the most important aspects, above everything else. I mean its great that you can throw around a 150 for a dumbbell row, but do you even get a pump what so ever after the set? This leads me to one of my most important training principles, NEGATIVES. Do a back workout with out negatives and then try one with them, the difference is incredible.
I personally think people should do 4-6 second negatives on back exercises that allow them. Of course your not going to be able to do negatives that slow on barbell rows, but pull downs, pullovers, machine rows, should defiantly be preformed with slow negatives. Another factor that I feel presents a problem, is that people cannot get the proper concentration to get the most out of the exercise. Training back requires a very high level of concentration on all of the exercises preformed, more so then any other muscle.
How To Incorporate Hardcore Training Principles Into Your Own Workout!
Now, this workout isn't an exact workout of what you should be doing, it is just merely a reference as to how to incorporate hardcore training principles into your own workout, and to get the most out of your back workouts. Why do a workout and not get anything out of it, and keep doing it over again? You must realize that something must be wrong in you training. I feel that this article will help many readers who are not getting very good results with their current back workouts, and it will help them progress faster, which is the main reason why people workout.
Dumbbell Pullovers –
The workout is started with dumbbell pullovers, a few warm-up sets are preformed before the one working set is started. I personally really like using dumbbell pullovers as the first exercise, mostly due to the fact that it loosens up you back and stretches out you upper body.
Lat Pull Downs –
The next exercise that is done is lat pull downs using a wide grip, but not going down to the kinked part. Usually two warm up sets are done prior to the working set, which is a triple drop with negatives. The pin is put around 190-200, this is only done for 3-4 reps with 6 second negatives, the weight is then dropped to 150 and another 5-6 reps are cranked out, the weight is again lowered to 120 and the final set of 8 reps is preformed before finishing. This is a very brutal set to say the least, and my back is usually pumped beyond belief after it is done.
The form is strict on this but not overly done, the concentric is usually at a normal speed but the negative is 5-7 seconds, all the while concentrating hard on feeling the lats doing the work. That is probably one of the most important things while training back, FEELING THE REPS.
Dumbbell Row
Now that my overall back is pretty blown out, I usually focus on working the lats individually. I prefer the Hammer Strength row, plus the pics of Nasser and Dorian using it are inspiring. One warm-up is done prior to the set, which is rest-pause. The set is done using two plates and a 35, and my positioning on the machine is set like a dumbbell row to hit the lats even better. I get 8 reps on the first set, while using a 6 second negative, 4 on the second with the help of my partner, and 3 on the last. After waiting for my partner to do his set, my other is preformed and my lats are blown up beyond belief.
T-bar Row –
To finish of the workout we set up a T-bar row in the corner and use the close grip handle. plates to get a deeper stretch. Two strait sets are done using 4 35's on the first and 5 on the second, with a 4 second negative. On the first set 8-10 reps are preformed, and on the second I get 6. This usually finishes off my back very well. After this workout my back is pumped beyond belief and I can't physically do anything else but lie down on a bench.
After taking a little break and downing a protein shake, I perform a stretch on the pull-up bar by hanging an 80 lb. dumbbell on my waist and hanging (with wraps, of course) for 45 seconds. I feel this helps a lot, and it also helps to make your back much wider. This also stretches out your joints and forearms, which get very, very pumped at the end of this workout even while using wraps, which everyone should be using while doing a workout like this.
Well, that's probably one of my favorite back workouts to date, and of course you can always rotate the T-bar with rack dead lifts, which I like to do sometimes. I feel this back workout hits the back from upper to lower, but the most important thing is applying the intensity to the workout. Of course someone can go in and do this workout, or one like it while using lightweight, and really bad form, and get nothing out of it. But if you go in there and use good form, negatives, and maximum poundage on you working sets, then you will leave the gym spent and with a feeling of accomplishment.