So, you've made the decision that it's time to get your diet and workouts in gear and get on the spring fat loss bandwagon. Beach season is right around the corner and at the moment, you're currently sporting around a little more excess body fat than you're comfortable with.
Once this decision has been made, you'll likely fall into one of three different camps of fat-loss players.
• Camp #1: These are the people who are going to be looking for the fastest, easiest, and hopefully least painful method to get to the end of the course. Fad diets, supplements promising magical effects, juice fasts; you name it, they want it - anything to get that fat loss moving without them having to do a lot of work.
• Camp #2: The second group of individuals will be those who believe the only way to do it is through blood, sweat, and tears. They'll slave away on the cardio equipment, pound the weights in the gym, live off nothing more than raw veggies and solid protein. These are those who believe it has to hurt for it to be effective - or something to that degree. They feel very firmly that any "easy way" is likely not the best way.
• Camp #3: Finally, the last set of gym-goers are those who are a cross between group one and two, with an added bit of intelligence thrown in.
While they know they are in store for some hard work and dietary restrictions ahead of them, they also realize that there are some products out on the market that will help to speed their results and make the whole process slightly easier.
They understand that using these supplements doesn't mean the fat will come off on its' own - this is up to them to do, just that the supplements will work with them throughout the process.
Hopefully, you're part of group three. If not, I wish you the best. You're likely either going to be hiding under a T-shirt this coming summer or else may just burnout in a few weeks when that box of cookies screaming at you finally becomes too much to bear.
Now that we've established that there are some supplements that will in fact make your life better and help you obtain optimal results, it's time to look at just why you should be taking them, in particular for this discussion, the fat burner products that you so often find available in today's supplement industry.
4 Reasons Fat-Burners Are Useful
1. Hunger
The first thing you need to understand about fat burners is that they are not all just out to help your body "burn fat" - well they are, they just get there through different mechanisms. Thermogenics, are the variation of fat burners most commonly thought of and these actually do work to help speed the metabolism, hence, helping you directly burn off more fat.
Others, however, work indirectly. Do you have hunger that just will not stop while you're on a diet? Maybe this hunger is so strong that it's not even junk you crave, it's just food. Period. End of story - you'd be happy to have a few extra carrots at this point.
If this is your scenario, a fat burner will work well for you because it will usually serve to blunt your appetite. With your stomach now sitting quiet, it should be much easier to get through the day.
2. Energy Levels
It only makes that when you are on a hypocaloric diet, which is an absolute must if you hope to lose body fat, your energy levels are going to suffer. After all, you are consuming less fuel energy, which then translates to less muscular energy.
Fat burners have various ingredients in them, caffeine being one of them, that will serve to help increase your energy levels again without supplying your body with calories.
More energy means you'll have better workouts, and better, more intense workouts mean you stand a higher chance of keeping that muscle tissue that took so long for you to build on your frame.
3. Improved Concentration Levels
Some individuals, after using a fat burner for a few days, find that it actually helps to improve their concentration levels as well. While this isn't directly related to your ability to burn fat, as you already likely know, when you're constantly thinking about your diet, training, as well as trying to not think about foods you shouldn't, it can be hard to focus on much else.
Fat Burners Help To Improve Concentration Levels.
Taking a fat burner may help keep your concentration levels steadier, so you can maintain focus at work or any other mentally stimulating tasks you need to complete.
4. Improves Overall Health Status
Finally, another reason you should consider using some variations of fat burners is that some contain ingredients that can help provide side health benefits.
For example, many of the fat burner stacks out there contain yohimbe - which while working towards decreasing body fat, will also increase blood flow to the extremities and appendages.
As another example, another common ingredient in fat burners is green tea extract. As you've likely heard, this has numerous benefits such as acting as an antioxidant in the body.
Conclusion
So, as you can see, the reasons to consider adding a fat burner to your fat loss regime are plentiful. As long as you don't move into camp 1 described above and start relying on the fat burner to do the work for you, many of the products out there are very beneficial when it comes to helping you unleash the best possible body this coming summer.
Friday, July 24, 2009
Friday, July 17, 2009
WHY CAN'T I SLEEP?
sleeping, it seems easy enough right? Well maybe for you. Studies show (2001 National Sleep Foundation) that 63% of us don't get the recommended eight hours of sleep needed for good health, recovery, and optimum performance. Why? Mostly because of poor time management skills and busy schedules. A big problem for many people is falling asleep. Not many things are more frustrating than being extremely exhausted all day long and then as soon as you finally get to lay down to go to sleep, you are more awake than a soldier in combat. Also, since our hours of sleep are limited we want to make the most of it. The following are some hints for helping you fall asleep at night and once you do, increasing the quality for better recovery and recuperative purposes.
1. Avoid Caffeine five hours before bed: The reasons for this are obvious. Caffeine, the single most popular drug in the world is a stimulant to the central nervous system and puts the body in an excited state while speeding up the metabolism as well as other body processes. Avoiding it before bed will give your body time to wind down and your muscles to relax, putting you in a better position to fall asleep and sleep with less restlessness. If you want to be wise about your sleeping patterns, save your coffee to jump-start your day rather than your nights.
2. Herbs and supplements: If better sleep can be achieved by merely swallowing a pill or drinking a beverage, you bet Americans are going to be the first one to use them. The following are some herbs and supplements that will help you fall asleep and improve the quality of your sleep. None of the following is intended to cure, treat, or prevent any medical conditions.
Kava Kava - Surprisingly Kava Kava is an herb that comes from the pepper family. It has been in use for over 3,000 years but has seemingly been increasing in popularity during recent years. It is used to create a feeling of relaxation and achieve a higher level of consciousness both throughout the day and before bed. Taking it any time of the day is no problem since it doesn't make you tired. It solely relaxes you, enabling you to fall asleep and reducing all forms of anxiety throughout the day. This is a great thing because stress plays a huge roll on your quality of sleep whether you realize it or not. If you suffer from anxiety, that is just one of the many benefits of this herb. Studies show that Kava Kava influences the part of the brain responsible for your feelings and emotions, the limbic system. Increased socialization, increased memory, increased focus ability and an overall feeling of contentment are some more of the plethora of benefits this herb has to offer you.
Chamomile - Chamomile is an herb, usually taken in a tea form. It is a member of the daisy family and has been used, primarily in Europe, since the 1600's and even predates that going as far back as the Egyptians use in Ancient Egypt. Its sedative effects are great for nights where sleeping seems nearly impossible. Its benefits are endless but mostly do not pertain to bodybuilding and recuperation efforts so they will be listed and not discussed here. They are as follows: dispelling worms, bruises, inflammations, digestive tract tumors, colic, back pain and stomach cramps. The tea itself is relatively cheap and extremely easy to prepare. If you are a tea drinker, than this herbal tea is a great option for you! If not, try it out anyway and you may surprise yourself. Its calming affects are almost instant and you will not be disappointed.
Valerian - Valerian is another great herb used to soothe insomnia. It is a very cost-effective supplement (it can be purchased in pill form) or tea with no groggy side effects. Like most herbs, Valerian is nothing new. It has been around for over 1,000 years and it possesses the ability to enhance sleep, decrease stress and anxiety levels, promote feelings of calmness, and relax the central nervous system. Look in your local supermarket for a Valerian tea or your local vitamin store for the pill form.
Melatonin - Melatonin is produced and released from the pineal gland naturally by the brain. It is responsible for your body' natural day and night cycle. Interestingly, the body can sense when it is night-time through light sensors in your eyes and your brain produces the highest levels at this time. Although you can find small amounts of Melatonin in certain foods, its effectiveness is much better put to use when taken in pill form. It is commonly used to help treat jet-lag because of its day and night cyclical affecting properties. Research shows that those who lack Melatonin are more prone to stress and anxiety.
ZMA - This revolutionary supplement is extremely underused by athletes and most beginning bodybuilders. Although relatively expensive for low-budget teenagers, ZMA will give you perhaps the biggest bang for it's buck of all supplements because of it's vast benefits in many areas. It is made of Zinc Monomethionine Aspartate plus Magnesium Aspartate and vitamin B-6, hence its name ZMA. Athletes (bodybuilders) can especially benefit from ZMA because Zinc and Magnesium are more often than not deficient in their bodies. Most people taking ZMA report that they fall asleep easier, sleep more deeply, and wake up more refreshed. As if that isn't enough, increased (up to 30% or more) testosterone production, better strength gains, and increased IGF-1 (insulin-like growth factor-1) levels are other benefits boasted by this supplement. The best part is that there is tons of scientific data and research that support this time and time again! ZMA is an extreme must for any bodybuilder regardless of size or experience level!
3. Take a hot bath: Taking a hot bath or shower 90 minutes before bed will increase the body's internal temperature, relaxing any tense muscles and reducing physical and mental stress on the body. The progressive internal temperature drop once you are finished will most likely help make you sleepy and ready to go to sleep easier than ever!
4. Exercise: Exercising for at least 30 minutes a day will actually help you sleep better at night. There is only one small stipulation to this tried and true eventual sleep inhibitor; resist exercising a few hours before bed. Exercising puts your body's central nervous system in an uproar, which can take hours to calm down. The last thing you want when trying to fall asleep is a nervous nervous system.
5. Bedtime: Setting yourself a bedtime and sticking to it will put your body in an effective sleeping cycle that will be as predictable as the sunrise and sunset. Catching up on weekends just doesn't work and leaves your body in a deficit all week long. Making a specific bed time, even if it is general (between 10:00 p.m. and 11:00 p.m.), will inform your body, after some period of consistency, that it is time to go to bed and you will naturally feel more sleepy during that period of time every night.
6. Bore yourself: Slowly bringing down your excitement level is a great way to relax. You can do this by doing something that isn't very exciting (other than watching TV because remember that the bright light will help in the prevention of the production of Melatonin, in turn telling your brain to stay awake). Try spending your time before bed listening to slow music or anything else that may help bore you to sleep.
7. Control your breathing: This is one of the best and most underused method of helping you to fall asleep. Controlling your breathing can help you fall asleep almost instantly as it relaxes your entire body and helps to focus your mind on only one thing. What exactly does controlling your breathing mean? It means to slow your breathing down to a rate that your body uses when sleeping. This does two things. First it tricks your body into thinking it is sleeping and second it slows your heart rate and helps your muscles to relax. A good way to do this is to breath in for four slow seconds and then exhale for a slow eight seconds or until your CO2 reserve is spent. Any time your mind wanders from anything but your breathing bring it immediately back without getting discouraged. This small but effective technique can also help to strengthen your mind-muscle connection so use it to your heart's content.
8. No alcohol or nicotine a few hours before bed: Alcohol and nicotine have the ability to sabotage not only your bodybuilding efforts but your sleeping efforts as well. Nicotine, like caffeine, is a stimulant. It increases your heart rate and puts the body in somewhat of an excited state. Alcohol is a completely different case. It can help you to fall asleep, however, the quality of sleep you get is poor. It is extremely wise to avoid these two drugs before bed if you want to increase your recovery time and help yourself get the most out of the time you spend doing just about nothing (other than sleeping).
The main reason for bodybuilders to get quality sleep is because Growth Hormone rises during deep sleep, usually beginning 30 minutes after falling asleep and then repeating in cycles throughout the night. It has also been shown that those who don't get enough sleep generally don't live as long. Remember that a good nights sleep is a necessity, not a luxury.
1. Avoid Caffeine five hours before bed: The reasons for this are obvious. Caffeine, the single most popular drug in the world is a stimulant to the central nervous system and puts the body in an excited state while speeding up the metabolism as well as other body processes. Avoiding it before bed will give your body time to wind down and your muscles to relax, putting you in a better position to fall asleep and sleep with less restlessness. If you want to be wise about your sleeping patterns, save your coffee to jump-start your day rather than your nights.
2. Herbs and supplements: If better sleep can be achieved by merely swallowing a pill or drinking a beverage, you bet Americans are going to be the first one to use them. The following are some herbs and supplements that will help you fall asleep and improve the quality of your sleep. None of the following is intended to cure, treat, or prevent any medical conditions.
Kava Kava - Surprisingly Kava Kava is an herb that comes from the pepper family. It has been in use for over 3,000 years but has seemingly been increasing in popularity during recent years. It is used to create a feeling of relaxation and achieve a higher level of consciousness both throughout the day and before bed. Taking it any time of the day is no problem since it doesn't make you tired. It solely relaxes you, enabling you to fall asleep and reducing all forms of anxiety throughout the day. This is a great thing because stress plays a huge roll on your quality of sleep whether you realize it or not. If you suffer from anxiety, that is just one of the many benefits of this herb. Studies show that Kava Kava influences the part of the brain responsible for your feelings and emotions, the limbic system. Increased socialization, increased memory, increased focus ability and an overall feeling of contentment are some more of the plethora of benefits this herb has to offer you.
Chamomile - Chamomile is an herb, usually taken in a tea form. It is a member of the daisy family and has been used, primarily in Europe, since the 1600's and even predates that going as far back as the Egyptians use in Ancient Egypt. Its sedative effects are great for nights where sleeping seems nearly impossible. Its benefits are endless but mostly do not pertain to bodybuilding and recuperation efforts so they will be listed and not discussed here. They are as follows: dispelling worms, bruises, inflammations, digestive tract tumors, colic, back pain and stomach cramps. The tea itself is relatively cheap and extremely easy to prepare. If you are a tea drinker, than this herbal tea is a great option for you! If not, try it out anyway and you may surprise yourself. Its calming affects are almost instant and you will not be disappointed.
Valerian - Valerian is another great herb used to soothe insomnia. It is a very cost-effective supplement (it can be purchased in pill form) or tea with no groggy side effects. Like most herbs, Valerian is nothing new. It has been around for over 1,000 years and it possesses the ability to enhance sleep, decrease stress and anxiety levels, promote feelings of calmness, and relax the central nervous system. Look in your local supermarket for a Valerian tea or your local vitamin store for the pill form.
Melatonin - Melatonin is produced and released from the pineal gland naturally by the brain. It is responsible for your body' natural day and night cycle. Interestingly, the body can sense when it is night-time through light sensors in your eyes and your brain produces the highest levels at this time. Although you can find small amounts of Melatonin in certain foods, its effectiveness is much better put to use when taken in pill form. It is commonly used to help treat jet-lag because of its day and night cyclical affecting properties. Research shows that those who lack Melatonin are more prone to stress and anxiety.
ZMA - This revolutionary supplement is extremely underused by athletes and most beginning bodybuilders. Although relatively expensive for low-budget teenagers, ZMA will give you perhaps the biggest bang for it's buck of all supplements because of it's vast benefits in many areas. It is made of Zinc Monomethionine Aspartate plus Magnesium Aspartate and vitamin B-6, hence its name ZMA. Athletes (bodybuilders) can especially benefit from ZMA because Zinc and Magnesium are more often than not deficient in their bodies. Most people taking ZMA report that they fall asleep easier, sleep more deeply, and wake up more refreshed. As if that isn't enough, increased (up to 30% or more) testosterone production, better strength gains, and increased IGF-1 (insulin-like growth factor-1) levels are other benefits boasted by this supplement. The best part is that there is tons of scientific data and research that support this time and time again! ZMA is an extreme must for any bodybuilder regardless of size or experience level!
3. Take a hot bath: Taking a hot bath or shower 90 minutes before bed will increase the body's internal temperature, relaxing any tense muscles and reducing physical and mental stress on the body. The progressive internal temperature drop once you are finished will most likely help make you sleepy and ready to go to sleep easier than ever!
4. Exercise: Exercising for at least 30 minutes a day will actually help you sleep better at night. There is only one small stipulation to this tried and true eventual sleep inhibitor; resist exercising a few hours before bed. Exercising puts your body's central nervous system in an uproar, which can take hours to calm down. The last thing you want when trying to fall asleep is a nervous nervous system.
5. Bedtime: Setting yourself a bedtime and sticking to it will put your body in an effective sleeping cycle that will be as predictable as the sunrise and sunset. Catching up on weekends just doesn't work and leaves your body in a deficit all week long. Making a specific bed time, even if it is general (between 10:00 p.m. and 11:00 p.m.), will inform your body, after some period of consistency, that it is time to go to bed and you will naturally feel more sleepy during that period of time every night.
6. Bore yourself: Slowly bringing down your excitement level is a great way to relax. You can do this by doing something that isn't very exciting (other than watching TV because remember that the bright light will help in the prevention of the production of Melatonin, in turn telling your brain to stay awake). Try spending your time before bed listening to slow music or anything else that may help bore you to sleep.
7. Control your breathing: This is one of the best and most underused method of helping you to fall asleep. Controlling your breathing can help you fall asleep almost instantly as it relaxes your entire body and helps to focus your mind on only one thing. What exactly does controlling your breathing mean? It means to slow your breathing down to a rate that your body uses when sleeping. This does two things. First it tricks your body into thinking it is sleeping and second it slows your heart rate and helps your muscles to relax. A good way to do this is to breath in for four slow seconds and then exhale for a slow eight seconds or until your CO2 reserve is spent. Any time your mind wanders from anything but your breathing bring it immediately back without getting discouraged. This small but effective technique can also help to strengthen your mind-muscle connection so use it to your heart's content.
8. No alcohol or nicotine a few hours before bed: Alcohol and nicotine have the ability to sabotage not only your bodybuilding efforts but your sleeping efforts as well. Nicotine, like caffeine, is a stimulant. It increases your heart rate and puts the body in somewhat of an excited state. Alcohol is a completely different case. It can help you to fall asleep, however, the quality of sleep you get is poor. It is extremely wise to avoid these two drugs before bed if you want to increase your recovery time and help yourself get the most out of the time you spend doing just about nothing (other than sleeping).
The main reason for bodybuilders to get quality sleep is because Growth Hormone rises during deep sleep, usually beginning 30 minutes after falling asleep and then repeating in cycles throughout the night. It has also been shown that those who don't get enough sleep generally don't live as long. Remember that a good nights sleep is a necessity, not a luxury.
Friday, July 10, 2009
Got Squats?
Ok, so you've accepted the inevitable and whip yourself into doing those dang squats every week on leg day. They're exhausting, they hurt, and they work big time. Bummer. Why can't it ever be easy?
Squats belong to the exclusive club of compound movements that trigger growth you could never replicate by diddling around with isolation movements only. Don't get me wrong, there's a time and a place for isolation, but when you're looking to build a foundation of raw power and mass, compound movements are unbeatable.
So getting your repertoire of compound exercises in order is crucial, plain and simple. You want to be able to move as much weight as possible with the best form possible, which translates directly to substantial muscular development. Typically, you see young guys adhering more to the first part than the latter. However, unlike benching, squats aren't much of an "ego exercise", so there's usually hope.
Why do I talk about hope? Aside from the obvious risks of injury that comes with sloppy form, squats are actually an exercise that can make you STRONGER by NOT cheating. When people cheat on their squats, they usually aren't only gambling with their joints and spine, they might even be robbing their egos of the cheap thrill that comes with adding some more weight to the bar.
POINT #1: FORM
Check your form! Straight back, wide stance, abs tense, eyes towards the ceiling throughout. You should FEEL the balance in your body. Also make sure to bend your knees in sync with the tilt of the lower back. You're not doing good mornings with 300 lbs on your shoulders! If you feel unbalanced, hurt, or is otherwise unsure of the proper execution, don't hesitate to talk to a professional Personal Trainer.
You will probably get a little weaker at first, but take my word for it - if you're doing it right, you'll be back and beyond your previous weight within a couple of months!
POINT #2: CARDIOVASCULAR CAPACITY
Especially if you're doing high-rep sets, you might be familiar with the sensation of light-headedness and dancing black dots in front of your eyes somewhere around the 13th or 14th rep. You could get to this state faster if you held your breath - and you'd probably not be able to pull off more than 3 or 4 reps before it started getting really bad. The reason is pretty simple: You're running out of oxygen!
When squatting, you're engaging in extremely oxygen-consuming work. Your need oxygen to get energy to the muscles. Not so much for the energy itself, but to enable the whole process. It's not unlike a gasoline engine - you need the air for the internal combustion, even though it's mostly the gasoline providing the explosive energy. If you don't take in enough oxygen, you can't utilize enough energy, and you end up running on stored ATP and Creatine. These sources run low in a hurry when you're doing some serious lifting.
What we're left with after, say 8 to 10 reps or so, is highly dependent on how good your body is at taking in plenty of oxygen in a short amount of time. The more your body can take in, the more energy gets utilized, and the more reps you can squeeze out. Pretty simple, huh?
The key issue here is - of course - to prime your ability to absorb oxygen. Now for the bad news. The only way to do this is to spend some time pounding the concrete, biking, or anything else that gets your heart rate up and going. Make sure to get at least 3 rounds of cardio for 20 minutes or more per week, and keep that pulse higher than if you were out to just burn off the love handles.
POINT #3: STEALTH
This clever method is so simple that it tends to be all but forgotten in favor of other, more complex strategies. However, the stealth method is hard to beat when you're looking to pump up the weights in compounds movements like squats. The basic principle is this:
Your body doesn't really know the difference between 300 lbs and 305. Those puny 2.5's on each side are a thimble in the ocean. Odds are, you'll probably have no problems doing the same amount of reps with 5 lbs extra.
Then you sneak on another 5 lbs a week or two later, you've gotten used to 305, so that 310 doesn't really make much difference either, now does it? …And so it can go on for quite a while. In the span of a few months, you could actually have added 40-50 lbs to your total, while still doing the same amount of reps!
Granted, the pace might not be quite as exciting as heavy negative training, but you can be fairly sure to get the weights up, slowly but steadily, without running undue risk of injury. The only real downside is that you have to ditch the periodization-strategy for legs while doing this.
CONCLUSION
The conclusion - of course - is to periodize stealth training with normal high/low-rep alternating periodization! As in doing 3 months of stealth training, then do 6 months of "normal" periodization (4-6 week cycles of lighter vs. heavier training - read my last article all about PERIODIZATION here!), and then go back to 3 more months of stealth training. You'll probably notice a slight setback in strength when taking up the stealth again, but it'll rebound quickly.
Squats belong to the exclusive club of compound movements that trigger growth you could never replicate by diddling around with isolation movements only. Don't get me wrong, there's a time and a place for isolation, but when you're looking to build a foundation of raw power and mass, compound movements are unbeatable.
So getting your repertoire of compound exercises in order is crucial, plain and simple. You want to be able to move as much weight as possible with the best form possible, which translates directly to substantial muscular development. Typically, you see young guys adhering more to the first part than the latter. However, unlike benching, squats aren't much of an "ego exercise", so there's usually hope.
Why do I talk about hope? Aside from the obvious risks of injury that comes with sloppy form, squats are actually an exercise that can make you STRONGER by NOT cheating. When people cheat on their squats, they usually aren't only gambling with their joints and spine, they might even be robbing their egos of the cheap thrill that comes with adding some more weight to the bar.
POINT #1: FORM
Check your form! Straight back, wide stance, abs tense, eyes towards the ceiling throughout. You should FEEL the balance in your body. Also make sure to bend your knees in sync with the tilt of the lower back. You're not doing good mornings with 300 lbs on your shoulders! If you feel unbalanced, hurt, or is otherwise unsure of the proper execution, don't hesitate to talk to a professional Personal Trainer.
You will probably get a little weaker at first, but take my word for it - if you're doing it right, you'll be back and beyond your previous weight within a couple of months!
POINT #2: CARDIOVASCULAR CAPACITY
Especially if you're doing high-rep sets, you might be familiar with the sensation of light-headedness and dancing black dots in front of your eyes somewhere around the 13th or 14th rep. You could get to this state faster if you held your breath - and you'd probably not be able to pull off more than 3 or 4 reps before it started getting really bad. The reason is pretty simple: You're running out of oxygen!
When squatting, you're engaging in extremely oxygen-consuming work. Your need oxygen to get energy to the muscles. Not so much for the energy itself, but to enable the whole process. It's not unlike a gasoline engine - you need the air for the internal combustion, even though it's mostly the gasoline providing the explosive energy. If you don't take in enough oxygen, you can't utilize enough energy, and you end up running on stored ATP and Creatine. These sources run low in a hurry when you're doing some serious lifting.
What we're left with after, say 8 to 10 reps or so, is highly dependent on how good your body is at taking in plenty of oxygen in a short amount of time. The more your body can take in, the more energy gets utilized, and the more reps you can squeeze out. Pretty simple, huh?
The key issue here is - of course - to prime your ability to absorb oxygen. Now for the bad news. The only way to do this is to spend some time pounding the concrete, biking, or anything else that gets your heart rate up and going. Make sure to get at least 3 rounds of cardio for 20 minutes or more per week, and keep that pulse higher than if you were out to just burn off the love handles.
POINT #3: STEALTH
This clever method is so simple that it tends to be all but forgotten in favor of other, more complex strategies. However, the stealth method is hard to beat when you're looking to pump up the weights in compounds movements like squats. The basic principle is this:
Your body doesn't really know the difference between 300 lbs and 305. Those puny 2.5's on each side are a thimble in the ocean. Odds are, you'll probably have no problems doing the same amount of reps with 5 lbs extra.
Then you sneak on another 5 lbs a week or two later, you've gotten used to 305, so that 310 doesn't really make much difference either, now does it? …And so it can go on for quite a while. In the span of a few months, you could actually have added 40-50 lbs to your total, while still doing the same amount of reps!
Granted, the pace might not be quite as exciting as heavy negative training, but you can be fairly sure to get the weights up, slowly but steadily, without running undue risk of injury. The only real downside is that you have to ditch the periodization-strategy for legs while doing this.
CONCLUSION
The conclusion - of course - is to periodize stealth training with normal high/low-rep alternating periodization! As in doing 3 months of stealth training, then do 6 months of "normal" periodization (4-6 week cycles of lighter vs. heavier training - read my last article all about PERIODIZATION here!), and then go back to 3 more months of stealth training. You'll probably notice a slight setback in strength when taking up the stealth again, but it'll rebound quickly.
Friday, July 3, 2009
Insulin&BodyBuilding
The role of insulin is a current topic reverberating through gyms everywhere. Insulin is a hormone best known for its role in glucose metabolism. In an attempt to provide some clear scientific information to our trainers, this article will discuss the different classifications of carbohydrates, and how the body regulates blood glucose levels. Practical applications to bodybuilders will close out the article.
Carbohydrates
Carbohydrates provide direct energy for the human brain, central nervous system, and muscle cells in the form of glucose (blood sugar). Carbohydrates can be broken down into simple carbohydrates or complex carbohydrates.
Simple
Simple Carbohydrates are sugars, organic compounds whose bonds are easily broken down by digestion. Sugars are classified as monosaccharides (mono = one), or disaccharides (di= two). Monosaccharides include glucose, galactose, and fructose. Disaccharides are two monosaccharide units linked together and include maltose (two glucose units), sucrose (fructose plus glucose), and lactose (galactose plus glucose). Your body only has the ability to absorb monosaccharides into the blood.
Complex
Complex carbohydrates are defined as polysaccharides (poly = many) that are found in starch and fiber. Starches are polysaccharides humans can digest, but must be broken down into monosaccharides before they can be taken into the blood. Polysaccharides are either linear (amylose-polymer of 400 to thousands of glucose) or branched (amlyopectin-polymer containing hundreds of glucose).
Glycogen (stored glucose within the muscle), is similar in structure to amylopectin, and will be discussed later in bodybuilding applications. Cellulose is fiber within vegetables which humans are unable to break down and absorb into the blood.
How The Body Uses Carbohydrates
The body, after digestion and absorption through the walls of the small intestines, can put glucose to work in three ways:
1. It can burn the glucose immediately within mitochondria, releasing carbon dioxide, water and energy.
2. If the glucose is not needed immediately, it is converted by the liver or the muscles into glycogen. Muscle glycogen provides energy only to muscles. Liver glycogen can supply energy to any part of the body.
3. Any glucose left over after glycogen saturation is converted to fat by the liver, and stored in adipose tissue around the body. The degree and pattern of fat buildup depends on an array of factors, but are primarily linked to whether a person consistently consumes more calories than are burned through activity.
Blood-Sugar Connection
The body's natural regulatory system automatically maintains close control over the level of blood glucose. The body has approximately 20 grams of blood borne glucose circulating continuously. If blood sugar increases then the pancreas releases insulin. If this level is too low than glucagon is released.
Carbohydrates
Carbohydrates provide direct energy for the human brain, central nervous system, and muscle cells in the form of glucose (blood sugar). Carbohydrates can be broken down into simple carbohydrates or complex carbohydrates.
Simple
Simple Carbohydrates are sugars, organic compounds whose bonds are easily broken down by digestion. Sugars are classified as monosaccharides (mono = one), or disaccharides (di= two). Monosaccharides include glucose, galactose, and fructose. Disaccharides are two monosaccharide units linked together and include maltose (two glucose units), sucrose (fructose plus glucose), and lactose (galactose plus glucose). Your body only has the ability to absorb monosaccharides into the blood.
Complex
Complex carbohydrates are defined as polysaccharides (poly = many) that are found in starch and fiber. Starches are polysaccharides humans can digest, but must be broken down into monosaccharides before they can be taken into the blood. Polysaccharides are either linear (amylose-polymer of 400 to thousands of glucose) or branched (amlyopectin-polymer containing hundreds of glucose).
Glycogen (stored glucose within the muscle), is similar in structure to amylopectin, and will be discussed later in bodybuilding applications. Cellulose is fiber within vegetables which humans are unable to break down and absorb into the blood.
How The Body Uses Carbohydrates
The body, after digestion and absorption through the walls of the small intestines, can put glucose to work in three ways:
1. It can burn the glucose immediately within mitochondria, releasing carbon dioxide, water and energy.
2. If the glucose is not needed immediately, it is converted by the liver or the muscles into glycogen. Muscle glycogen provides energy only to muscles. Liver glycogen can supply energy to any part of the body.
3. Any glucose left over after glycogen saturation is converted to fat by the liver, and stored in adipose tissue around the body. The degree and pattern of fat buildup depends on an array of factors, but are primarily linked to whether a person consistently consumes more calories than are burned through activity.
Blood-Sugar Connection
The body's natural regulatory system automatically maintains close control over the level of blood glucose. The body has approximately 20 grams of blood borne glucose circulating continuously. If blood sugar increases then the pancreas releases insulin. If this level is too low than glucagon is released.
Sunday, June 28, 2009
L- Arginine
What is it and where does it come from?
Arginine is a semi-essential amino acid. It is a building block of protein that performs a myriad of physiological functions. It is a known precursor of the gas nitric oxide [N02].
Arginine is an amino acid that the body cannot make naturally. Therefore it is important to consume foods that are rich in arginine.1
Arginine is found in high concentrations in nuts and seeds like peanuts and almonds. It can also be found in chocolate and raisins.
What does it do and what scientific studies give evidence to support this?
Arginine is necessary for the execution of many physiological processes. These physiological processes include hormone secretion, an increase in growth hormone output, the removal of toxic waste products from the body, and immune system defenses.2
Because Arginine is a precursor of nitric oxide [which is responsible for vasodiolation 3] it is often used for supporting healthy sexual function.
Recently, dietary supplements containing Arginine have become popular due to Arginine's nitric oxide producing ability, its ability to scavenge free radicals, as well as its ability to signal muscle cells, release growth hormone, support healthy cholesterol, and enhance fat metabolism. Arginine helps regulate salt levels in the body. 4
For this reason it should be of interest to competing bodybuilders, as retaining water under the skin can make one looks smooth, bloated and washed out. The nitrogen retaining abilities of Arginine are well-known within the bodybuilding and scientific communities. Arginine is also believed to be crucial for muscle growth due to its vasodilating abilities, as well as its ability to participate in protein synthesis. 5
Learn more about the benefits of L-Arginine on Clayton South's Health Facts.
Who needs it and what are some symptoms of deficiency?
Everyone. Populations in particular need of arginine are growing children, infants, athletes, individuals trying to lose weight, and the elderly. In adult populations Arginine is considered to be a non-essential amino acid. For children, by contrast, Arginine is essential to the defense and development of the adolescent immune system.
Persons suffering from injury can benefit from supplemental arginine, as demand for arginine is increased during times of bodily injury and repair.6 Persons looking to support their sexual health may also benefit from use of Arginine due to its vasodilating properties. Arginine will act to increase the diameter of blood vessels, thereby allowing increased blood flow to reach constricted areas.
Arginine presents benefits to hard training athletes. Supplementing with Arginine may boost the immune system, thereby allowing the athlete to train harder and avoid the detrimental effects of minor health problems associated with overtraining.
Athletes who are discontinuing the use of androgenic or anabolic steroids may benefit from supplemental arginine.
Due to Arginines ability to increase growth hormone levels, its ability to encourage lipid oxidization, and its ability to support healthy blood pressure, supplemental arginine may prove beneficial for persons looking to lose weight.
How much should be taken? Are there any side effects?
Individuals with existing heart or psychiatric conditions should consult with their physician prior to supplementing with Arginine. With any amino acid containing product, overdose is a possibility. Dosing with too much arginine can lead to diarrhea, weakness and nausea. Clear dosing guidelines have not yet been established, so it is best to do what is known as "tolerance mapping".
Take a small dosage for one week, note the benefits and the side effects, and increase the dosage until the benefits are maximized and the side effects minimized. Over time the two will converge and you will hit the optimal dose. This process is similar to "receptor mapping" for bodybuilders who use insulin and steroids.
Many protein powders on the market are fortified with amino acids, including arginine. With this in mind, pay particular attention to how much arginine you are ingesting from sources. If you do not feel comfortable following the above described procedure, it is always best to follow the directions as prescribed on the products label.
Arginine is a semi-essential amino acid. It is a building block of protein that performs a myriad of physiological functions. It is a known precursor of the gas nitric oxide [N02].
Arginine is an amino acid that the body cannot make naturally. Therefore it is important to consume foods that are rich in arginine.1
Arginine is found in high concentrations in nuts and seeds like peanuts and almonds. It can also be found in chocolate and raisins.
What does it do and what scientific studies give evidence to support this?
Arginine is necessary for the execution of many physiological processes. These physiological processes include hormone secretion, an increase in growth hormone output, the removal of toxic waste products from the body, and immune system defenses.2
Because Arginine is a precursor of nitric oxide [which is responsible for vasodiolation 3] it is often used for supporting healthy sexual function.
Recently, dietary supplements containing Arginine have become popular due to Arginine's nitric oxide producing ability, its ability to scavenge free radicals, as well as its ability to signal muscle cells, release growth hormone, support healthy cholesterol, and enhance fat metabolism. Arginine helps regulate salt levels in the body. 4
For this reason it should be of interest to competing bodybuilders, as retaining water under the skin can make one looks smooth, bloated and washed out. The nitrogen retaining abilities of Arginine are well-known within the bodybuilding and scientific communities. Arginine is also believed to be crucial for muscle growth due to its vasodilating abilities, as well as its ability to participate in protein synthesis. 5
Learn more about the benefits of L-Arginine on Clayton South's Health Facts.
Who needs it and what are some symptoms of deficiency?
Everyone. Populations in particular need of arginine are growing children, infants, athletes, individuals trying to lose weight, and the elderly. In adult populations Arginine is considered to be a non-essential amino acid. For children, by contrast, Arginine is essential to the defense and development of the adolescent immune system.
Persons suffering from injury can benefit from supplemental arginine, as demand for arginine is increased during times of bodily injury and repair.6 Persons looking to support their sexual health may also benefit from use of Arginine due to its vasodilating properties. Arginine will act to increase the diameter of blood vessels, thereby allowing increased blood flow to reach constricted areas.
Arginine presents benefits to hard training athletes. Supplementing with Arginine may boost the immune system, thereby allowing the athlete to train harder and avoid the detrimental effects of minor health problems associated with overtraining.
Athletes who are discontinuing the use of androgenic or anabolic steroids may benefit from supplemental arginine.
Due to Arginines ability to increase growth hormone levels, its ability to encourage lipid oxidization, and its ability to support healthy blood pressure, supplemental arginine may prove beneficial for persons looking to lose weight.
How much should be taken? Are there any side effects?
Individuals with existing heart or psychiatric conditions should consult with their physician prior to supplementing with Arginine. With any amino acid containing product, overdose is a possibility. Dosing with too much arginine can lead to diarrhea, weakness and nausea. Clear dosing guidelines have not yet been established, so it is best to do what is known as "tolerance mapping".
Take a small dosage for one week, note the benefits and the side effects, and increase the dosage until the benefits are maximized and the side effects minimized. Over time the two will converge and you will hit the optimal dose. This process is similar to "receptor mapping" for bodybuilders who use insulin and steroids.
Many protein powders on the market are fortified with amino acids, including arginine. With this in mind, pay particular attention to how much arginine you are ingesting from sources. If you do not feel comfortable following the above described procedure, it is always best to follow the directions as prescribed on the products label.
Friday, June 12, 2009
Is Low-Carb the way to go?
The latest trend in the area of weight loss is low-carb diets such as the Atkins Diet. With so much conflicting information out there on nutrition and weight loss, it's difficult for the average person to not only find out what works, but also understand how to apply it.
In order to help clear the air, I'm going to dispel some of the myths that are floating around and give you some facts backed up with real science on how the human body actually metabolizes food.
Why The Low-Carb Approach Is So Popular
There are a few reasons, but the most common is that people are finally realizing that the low-fat/high carb approach that has been promoted for decades now just doesn't work! Not only is it making us fatter, it's also responsible for dozens of diseases and illnesses.
It's true... most Americans eat too many carbs and are deficient in the healthy dietary fats. However, it seems that it has to be one extreme or the other with people in this country. So now many people are cutting carbs and avoiding them like the plague, which is just as bad.
But wait... you say that it works? Maybe you or someone you know has tried the low-carb approach and noticed significant weight loss. Yes, cutting carbs will cause you to lose weight, but not much actual body fat, if any at all. So, why do most people lose weight so quickly? It's because the human body holds 2.4g of water for every 1 gram of carbohydrate consumed. Cut the carbs and all you do is hold less water! This artificial weight loss is the main reason so many people are going low-carb.
Problems With Low-Carb Diets
So, not only does following a low-carb diet cause you to lose water, it also depletes muscle glycogen which leaves you feeling sluggish when trying to be active or workout. Remember, carbs are stored as glycogen in the muscles and glycogen is what's used to fuel your muscles.
Another problem with severely limiting carbs is that the brain uses carbs for energy and without enough carbs, you won't be 100% mentally. While I agree that people are different and that some people do better on lower amounts of carbs, most people will feel like crap after a week or two with no or low carbs.
But all the fitness and nutrition 'gurus' say that carbs are stored as fat, right? WRONG! Any excess energy (food or beverage) can be stored as fat - it doesn't matter if it's french fries or salad! Extra is extra is extra! To my knowledge, there has not been but one study that actually measured body fat of individuals following a low-carb both before and after to see exactly how much body fat was lost. Plus, this study was funded by a grant from Dr. Atkins!
Also, there is quite a bit more research that shows that carbs are not only ok to eat, but that they also contain vital nutrients that can't be found in other foods. A recent study done by French and Canadian researchers found that consuming carbohydrates in small amounts did NOT inhibit fat burning and only approximately 4% of it was stored as fat. This was in individuals who were not exercising.
They also assessed the effect of carbohydrates in individuals who performed light to moderate intensity exercise and found that the small carbohydrate meal resulted in no fat being stored and did NOT inhibit fat burning. Plus, even the large carbohydrate meal had NO effect on fat burning and all of it went directly to the muscles to replenish glycogen and repair tissue.
Just imagine what happens when you do a hard workout!
So what does this mean in plain English? Basically, carbs are fine in small to moderate amounts (even if you don't exercise) and on days you do exercise, the carbs are going to be stored in the muscles and not as fat.
So to all those people out there who think that eating carbs will result in them being stored as fat and it 'shutting off; the fat burning, I've got good news for you... You can finally have that big bowl of spaghetti and meatballs you've been craving! So how can you apply this to your eating and fitness program?
In order to help clear the air, I'm going to dispel some of the myths that are floating around and give you some facts backed up with real science on how the human body actually metabolizes food.
Why The Low-Carb Approach Is So Popular
There are a few reasons, but the most common is that people are finally realizing that the low-fat/high carb approach that has been promoted for decades now just doesn't work! Not only is it making us fatter, it's also responsible for dozens of diseases and illnesses.
It's true... most Americans eat too many carbs and are deficient in the healthy dietary fats. However, it seems that it has to be one extreme or the other with people in this country. So now many people are cutting carbs and avoiding them like the plague, which is just as bad.
But wait... you say that it works? Maybe you or someone you know has tried the low-carb approach and noticed significant weight loss. Yes, cutting carbs will cause you to lose weight, but not much actual body fat, if any at all. So, why do most people lose weight so quickly? It's because the human body holds 2.4g of water for every 1 gram of carbohydrate consumed. Cut the carbs and all you do is hold less water! This artificial weight loss is the main reason so many people are going low-carb.
Problems With Low-Carb Diets
So, not only does following a low-carb diet cause you to lose water, it also depletes muscle glycogen which leaves you feeling sluggish when trying to be active or workout. Remember, carbs are stored as glycogen in the muscles and glycogen is what's used to fuel your muscles.
Another problem with severely limiting carbs is that the brain uses carbs for energy and without enough carbs, you won't be 100% mentally. While I agree that people are different and that some people do better on lower amounts of carbs, most people will feel like crap after a week or two with no or low carbs.
But all the fitness and nutrition 'gurus' say that carbs are stored as fat, right? WRONG! Any excess energy (food or beverage) can be stored as fat - it doesn't matter if it's french fries or salad! Extra is extra is extra! To my knowledge, there has not been but one study that actually measured body fat of individuals following a low-carb both before and after to see exactly how much body fat was lost. Plus, this study was funded by a grant from Dr. Atkins!
Also, there is quite a bit more research that shows that carbs are not only ok to eat, but that they also contain vital nutrients that can't be found in other foods. A recent study done by French and Canadian researchers found that consuming carbohydrates in small amounts did NOT inhibit fat burning and only approximately 4% of it was stored as fat. This was in individuals who were not exercising.
They also assessed the effect of carbohydrates in individuals who performed light to moderate intensity exercise and found that the small carbohydrate meal resulted in no fat being stored and did NOT inhibit fat burning. Plus, even the large carbohydrate meal had NO effect on fat burning and all of it went directly to the muscles to replenish glycogen and repair tissue.
Just imagine what happens when you do a hard workout!
So what does this mean in plain English? Basically, carbs are fine in small to moderate amounts (even if you don't exercise) and on days you do exercise, the carbs are going to be stored in the muscles and not as fat.
So to all those people out there who think that eating carbs will result in them being stored as fat and it 'shutting off; the fat burning, I've got good news for you... You can finally have that big bowl of spaghetti and meatballs you've been craving! So how can you apply this to your eating and fitness program?
Friday, June 5, 2009
Do You Know Creatine?
What Is Creatine?
A French scientist discovered creatine in 1835. Creatine is a natural constituent of meat, mainly found in red meat. Creatine is manufactured naturally in the body from the amino acids glycine, arginine, and methionine. This process takes place in the kidneys, liver, and pancreas.
Approximately 40% of the body's creatine stores are free creatine (Cr), while the remaining 60% is stored in form of creatine phosphate (CP). The typical male adult processes 2 grams of creatine per day, and replaces that amount through dietary intake and fabrication within the body.
Creatine is used for the resynthesis of ATP. ATP, or adenosine triphosphate, is the "power" that drives muscular energetics. When a muscle is required to contract, the bonds in the ATP molecule are split, yielding ADP (adenosine-diphosphate). The energy released by breaking this bond powers the contraction of the muscle.
When ATP is depleted within the cell, the cell can no longer contract. There are several methods by which the body rebuilds ATP. The fastest method, without oxygen, is through CP. Creatine phosphate is "split" to yield the phosphate portion of the molecule.
This phosphate portion bonds to the ADP, turning it back to ATP. Once CP stores within the cell are depleted, the body must use other methods to replenish ATP.
Supplementation with creatine increases Cr and CP within the muscle, allowing further capacity to regenerate ATP. In other words, the creatine enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise. The periods are brief because the ability of a cell to store CP is limited, therefore the body will quickly move to other methods of replenishing ATP.
The majority of studies regarding creatine supplementation have used creatine monohydrate, the form of creatine bound to a water molecule. Some studies suggest that the combination of creatine and carbohydrate will enhance absorption or "uptake" of creatine. Science shows that creatine is unstable in liquid form, meaning that serum or liquid delivery systems are currently not supported by scientific literature.
The creatine rapidly degrades to creatinine, which is not useable by the body. There is very little support for the notion that creatine in any type of mixture, including an effervescent mixture, is absorbed more efficiently by the body. A company known as Albion Laboratories, Inc. claims to have found an effective delivery mechanism by chelating creatine to magnesium (a chelate is an organic compound that is typically absorbed more readily by the body than individual elements).
What Does Creatine Supplementation Do?
The common mechanism for creatine supplementation is known to be the increase of intramuscular creatine stores. It is known that CP is used to replenish ATP, and that the amount of CP naturally present is well below the maximum amount of CP that the body can store. Increasing dietary creatine allows the maximum amount of CP storage to be reached, which in turn provides more capacity to regenerate ATP.
An interesting effect of creatine supplementation appears to be enhanced ability for the muscle to store glycogen.
Glycogen is a form of carbohydrate stored inside the muscle that is used to fuel anaerobic activity (i.e. activity that is too intense to allow the cardiopulmonary system to deliver adequate oxygen).
The ATP-CP pathway is used during the initial few seconds that work is performed. The next dominant system uses glycolysis, which requires glycogen to fuel activity. After several seconds to a few minutes, the dominant system becomes the oxidative or cardiovascular system - in other words, aerobic exercise.
Many studies have shown that replenishing glycogen stores may aid recovery and hypertrophy (muscle growth). Bodybuilders use a protocol known as "carb-loading" to supersaturate their muscles with glycogen. Glycogen requires water to enter the muscle cell, therefore having higher glycogen levels means more fat-free mass and larger, fuller muscles.
If creatine does indeed increase the amount of glycogen storage achievable through super compensation or "loading", it stands to reason that a well-timed creatine cycle in conjunction with carb-loading will not only create incredible muscle fullness, but also potentially create an environment suited to optimal muscle growth. It should be noted that the super compensation was most pronounced when performed following a period of creatine supplementation, not during the initial period of supplementation itself.
An interesting effect of creatine supplementation is possible interaction with satellite cells. There are several different fiber types used to classify muscle tissue. In general, muscle tissue can be considered "endurance" fiber - able to perform multiple repetitions and highly resistant to injury - or "explosive" fiber - able to perform maximal workload for a short duration of time and highly susceptible to injury. There is a special type of muscle fiber known as "transitional fiber".
This fiber can be considered the "fight or flight" fiber - despite an individual's lack of overall fitness, when faced with a potentially dangerous situation, these fibers can "activate" to provide enormous bouts of strength. These fibers are easily damaged, but it has been shown that if cortisol levels are blocked subsequent to this damage occurring, instead of being "swept" away by the body, these cells fuse with "satellite" cells.
Satellite cells are special structures that are not true muscle cells until they fuse with transitional cells. The resulting cell is much larger and stronger. If these transitional fibers are appropriately activated and subsequent cortisol levels appropriately managed, creatine supplementation may help induce a significant hypertrophy effect.
A French scientist discovered creatine in 1835. Creatine is a natural constituent of meat, mainly found in red meat. Creatine is manufactured naturally in the body from the amino acids glycine, arginine, and methionine. This process takes place in the kidneys, liver, and pancreas.
Approximately 40% of the body's creatine stores are free creatine (Cr), while the remaining 60% is stored in form of creatine phosphate (CP). The typical male adult processes 2 grams of creatine per day, and replaces that amount through dietary intake and fabrication within the body.
Creatine is used for the resynthesis of ATP. ATP, or adenosine triphosphate, is the "power" that drives muscular energetics. When a muscle is required to contract, the bonds in the ATP molecule are split, yielding ADP (adenosine-diphosphate). The energy released by breaking this bond powers the contraction of the muscle.
When ATP is depleted within the cell, the cell can no longer contract. There are several methods by which the body rebuilds ATP. The fastest method, without oxygen, is through CP. Creatine phosphate is "split" to yield the phosphate portion of the molecule.
This phosphate portion bonds to the ADP, turning it back to ATP. Once CP stores within the cell are depleted, the body must use other methods to replenish ATP.
Supplementation with creatine increases Cr and CP within the muscle, allowing further capacity to regenerate ATP. In other words, the creatine enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise. The periods are brief because the ability of a cell to store CP is limited, therefore the body will quickly move to other methods of replenishing ATP.
The majority of studies regarding creatine supplementation have used creatine monohydrate, the form of creatine bound to a water molecule. Some studies suggest that the combination of creatine and carbohydrate will enhance absorption or "uptake" of creatine. Science shows that creatine is unstable in liquid form, meaning that serum or liquid delivery systems are currently not supported by scientific literature.
The creatine rapidly degrades to creatinine, which is not useable by the body. There is very little support for the notion that creatine in any type of mixture, including an effervescent mixture, is absorbed more efficiently by the body. A company known as Albion Laboratories, Inc. claims to have found an effective delivery mechanism by chelating creatine to magnesium (a chelate is an organic compound that is typically absorbed more readily by the body than individual elements).
What Does Creatine Supplementation Do?
The common mechanism for creatine supplementation is known to be the increase of intramuscular creatine stores. It is known that CP is used to replenish ATP, and that the amount of CP naturally present is well below the maximum amount of CP that the body can store. Increasing dietary creatine allows the maximum amount of CP storage to be reached, which in turn provides more capacity to regenerate ATP.
An interesting effect of creatine supplementation appears to be enhanced ability for the muscle to store glycogen.
Glycogen is a form of carbohydrate stored inside the muscle that is used to fuel anaerobic activity (i.e. activity that is too intense to allow the cardiopulmonary system to deliver adequate oxygen).
The ATP-CP pathway is used during the initial few seconds that work is performed. The next dominant system uses glycolysis, which requires glycogen to fuel activity. After several seconds to a few minutes, the dominant system becomes the oxidative or cardiovascular system - in other words, aerobic exercise.
Many studies have shown that replenishing glycogen stores may aid recovery and hypertrophy (muscle growth). Bodybuilders use a protocol known as "carb-loading" to supersaturate their muscles with glycogen. Glycogen requires water to enter the muscle cell, therefore having higher glycogen levels means more fat-free mass and larger, fuller muscles.
If creatine does indeed increase the amount of glycogen storage achievable through super compensation or "loading", it stands to reason that a well-timed creatine cycle in conjunction with carb-loading will not only create incredible muscle fullness, but also potentially create an environment suited to optimal muscle growth. It should be noted that the super compensation was most pronounced when performed following a period of creatine supplementation, not during the initial period of supplementation itself.
An interesting effect of creatine supplementation is possible interaction with satellite cells. There are several different fiber types used to classify muscle tissue. In general, muscle tissue can be considered "endurance" fiber - able to perform multiple repetitions and highly resistant to injury - or "explosive" fiber - able to perform maximal workload for a short duration of time and highly susceptible to injury. There is a special type of muscle fiber known as "transitional fiber".
This fiber can be considered the "fight or flight" fiber - despite an individual's lack of overall fitness, when faced with a potentially dangerous situation, these fibers can "activate" to provide enormous bouts of strength. These fibers are easily damaged, but it has been shown that if cortisol levels are blocked subsequent to this damage occurring, instead of being "swept" away by the body, these cells fuse with "satellite" cells.
Satellite cells are special structures that are not true muscle cells until they fuse with transitional cells. The resulting cell is much larger and stronger. If these transitional fibers are appropriately activated and subsequent cortisol levels appropriately managed, creatine supplementation may help induce a significant hypertrophy effect.
Friday, May 29, 2009
How To Get Wide Lats !!!
For the average trainer, the much desired lat spread does not come easily. In order to have lat flair you must first develop lats and herein lays the problem for many. Lat training is no different from the training of other body parts. There are dozens of various methods and techniques prescribed to widen the lats. Almost every routine tells you to perform chins, bent over rows, dumbbell rows, pull downs, T bar rows, and seated cable rows.
In fact, you would be hard pressed not to find a lat program that did not contain these movements. They are your basic lat exercises and you will have to do them to develop your lats. Some movements will work better for some while other movements will work better for others. The movements are not the problem, its the technique used, or in this case not used, and that presents the problem for most trainers.
Developing Great Lats
For a great many bodybuilders, proper feel and technique in performing lat work comes later on in their training. Unfortunately for most it is much later. Although thickness is obtained, the width and flair of the lats lag behind. The problem is due to not employing the correct technique in performing the various movements used to widen the lats. The technique is not really natural in nature and requires understanding, and a great deal of practice to master.
The biceps come into play heavily while performing any movements for the back, especially the lats. You cant work the lats without the biceps becoming involved to a very large degree. The secret is to limit the involvement of the biceps as much as possible. Most beginners use almost only bicep strength in performing lat exercises and this limits the results they can expect to receive. The biceps, forearms, and grip must be secondary muscle actions while performing lat movements... not foremost.
The hands must be viewed as hooks or cups that hook the bar. The mind must be focused on the back executing the movement and not pulling with the biceps. For most, this is difficult to do in the beginning as you cannot ignore the fact biceps are pulling muscles and used in any pulling movement. Mind visualization and practice are required in order to perform lat exercises properly for maximum benefit.
Although this technique is to be used on all back and lat movements, let me describe it using the bent over row as an example. Assume the bent over row position. Hands on the bar about shoulder width apart, your feet slightly wider than shoulder width. Keep your knees lightly bent throughout the movement. Bend over at the waist with your upper torso slightly more than parallel to the floor. Now focus on your arms and hands being nothing more than hooks on the bar. Concentrate full on your back and start the movement with your lats, not your arms. Try to make your shoulder blades touch one another.
Your focus must be on the lats doing the work, not the arms. The only way for most bodybuilders to properly perform lat work is to practice form and technique with very light weight. Once you have mastered the technique you can then begin adding weight to your exercises. Many bodybuilders use weights that are far too heavy for performing lat movements correctly. Poor form on lat exercises only places you at higher risk for injury and prevents you from working your lats the way they should be worked.
Chins are the absolute hardest movement to perform properly. Next are bent over rows. Both are excellent lat movements and allow for varied hand spacing to hit all aspects of the lats. You should continue to practice all lat movements using light weights without worrying about anything except your form. So that you will not feel using light weights counter productive to your training, I suggest you follow this giant set routine.
You will have to use light weights to make it thorough and it will give you plenty of practice. After following this giant set for about six weeks you should have the movements down pretty good and can advance to heavier weights and fewer movements per workout.
Begin by thoroughly warming up the lats. I suggest you perform chins for two sets of ten reps. If you are unable to do ten chins dont worry about it and every two sessions try to add one more repetition. Chins are difficult for most and I would not worry about the total number of reps you can actually perform. Just keep working on them. Since this is the warm-up movement, allow yourself about two to two and a half minutes between sets and the start of your workout.
The following movements are to be performed one right after another with no rest in between exercises. Once you have completed all the exercises in the order listed, this will constitute one giant set and you are to rest for two minutes before moving on to your next giant set. Remember; focus on form and not how much weight you can lift. This routine is designed to help you achieve the feel for working the lats.
In fact, you would be hard pressed not to find a lat program that did not contain these movements. They are your basic lat exercises and you will have to do them to develop your lats. Some movements will work better for some while other movements will work better for others. The movements are not the problem, its the technique used, or in this case not used, and that presents the problem for most trainers.
Developing Great Lats
For a great many bodybuilders, proper feel and technique in performing lat work comes later on in their training. Unfortunately for most it is much later. Although thickness is obtained, the width and flair of the lats lag behind. The problem is due to not employing the correct technique in performing the various movements used to widen the lats. The technique is not really natural in nature and requires understanding, and a great deal of practice to master.
The biceps come into play heavily while performing any movements for the back, especially the lats. You cant work the lats without the biceps becoming involved to a very large degree. The secret is to limit the involvement of the biceps as much as possible. Most beginners use almost only bicep strength in performing lat exercises and this limits the results they can expect to receive. The biceps, forearms, and grip must be secondary muscle actions while performing lat movements... not foremost.
The hands must be viewed as hooks or cups that hook the bar. The mind must be focused on the back executing the movement and not pulling with the biceps. For most, this is difficult to do in the beginning as you cannot ignore the fact biceps are pulling muscles and used in any pulling movement. Mind visualization and practice are required in order to perform lat exercises properly for maximum benefit.
Although this technique is to be used on all back and lat movements, let me describe it using the bent over row as an example. Assume the bent over row position. Hands on the bar about shoulder width apart, your feet slightly wider than shoulder width. Keep your knees lightly bent throughout the movement. Bend over at the waist with your upper torso slightly more than parallel to the floor. Now focus on your arms and hands being nothing more than hooks on the bar. Concentrate full on your back and start the movement with your lats, not your arms. Try to make your shoulder blades touch one another.
Your focus must be on the lats doing the work, not the arms. The only way for most bodybuilders to properly perform lat work is to practice form and technique with very light weight. Once you have mastered the technique you can then begin adding weight to your exercises. Many bodybuilders use weights that are far too heavy for performing lat movements correctly. Poor form on lat exercises only places you at higher risk for injury and prevents you from working your lats the way they should be worked.
Chins are the absolute hardest movement to perform properly. Next are bent over rows. Both are excellent lat movements and allow for varied hand spacing to hit all aspects of the lats. You should continue to practice all lat movements using light weights without worrying about anything except your form. So that you will not feel using light weights counter productive to your training, I suggest you follow this giant set routine.
You will have to use light weights to make it thorough and it will give you plenty of practice. After following this giant set for about six weeks you should have the movements down pretty good and can advance to heavier weights and fewer movements per workout.
Begin by thoroughly warming up the lats. I suggest you perform chins for two sets of ten reps. If you are unable to do ten chins dont worry about it and every two sessions try to add one more repetition. Chins are difficult for most and I would not worry about the total number of reps you can actually perform. Just keep working on them. Since this is the warm-up movement, allow yourself about two to two and a half minutes between sets and the start of your workout.
The following movements are to be performed one right after another with no rest in between exercises. Once you have completed all the exercises in the order listed, this will constitute one giant set and you are to rest for two minutes before moving on to your next giant set. Remember; focus on form and not how much weight you can lift. This routine is designed to help you achieve the feel for working the lats.
Thursday, May 21, 2009
All About Recovery From Training And Competition
1) Replenishment Of Muscle Glycogen Stores
After many types of training, muscle glycogen levels are depleted. Rapid replenishement of muscle glycogen stores has a favorable impact on the prevention of muscle protein catabolism, on cellular rehydration, and on subsequent exercise performances within the same day or on subsequent days.
Basically, if you don't replenish glycogen rapidly, your performance will suffer next time you train and you may even lose some muscle along the way. Achieving the most rapid replenishment of muscle glycogen stores is especially important to my endurance athletes because they often train several times per day. However this can also help those training for bodybuilding as bodybuilding training (9-12 reps) often can deplete muscle glycogen.
In terms of glycogen replacement, the main difference between the two types of athletes is that endurance athletes usually need more glycogen replacement than do weight trainees. With endurance exercise the athlete should consume more carbs over the 4-6 hour period after the workout than the weight lifter.
In endurance athletes, I usually recommend consuming a liquid meal immediately after training that contains 0.4g protein and 0.8g of carbs per kg of body mass. Then I instruct them to consume food meals in similar proportions every 2 hours for 3 subsequent meals.
This means that there will be 4 total meals in the 6 hours following training that conform to the 0.4g protein and 0.8g fat recommendations. Some fat may be included in these latter meals but since carb intake will be high, fat intake should be modest.
2) Recovery Of Protein Balance
Protein balance is calculated as the difference between protein synthesis (protein anabolism) and protein breakdown (protein catabolism). As I've written before in my Solving the Post-Workout Puzzle articles, after training, protein synthesis tends to go down in endurance trainees while it may stay the same or minimially increase in weight trainees.
However in both types of athletes, protein breakdown goes way up, thus creating a negative protein balance and a good potential for muscle loss. Although this eventually rebounds and the body goes into an anabolic state, in the time immediately following training, muscle can be lost. Since no athlete can afford muscle loss, this is an important focus for recovery and subsequent muscle gain.
While weight trainers jump for joy at even the slightest prospect of a weight gain, endurance athletes aren't so excited about the possibility of any weight gain. However, the endurance athletes have nothing to fear. Since endurance athletes have a predomination of slow twitch fibers, the recovery of protein balance in these athletes is designed to prevent muscle loss as a result of intense training.
These types of fibers just don't grow very well so there is no big danger of packing on the pounds. But in bodybuilders, the fast twitch fibers respond quite differently than the slow twitch fibers. You will grow when a positive protein balance is initiated with nutrition and supplementation. And this means you get big.
So how does one initiate the recovery of protein balance after training?
Conveniently, the best way to do so is to consume the nutrient recommendations from the last section (glycogen replenishment).
By consuming the mentioned ratios (with the addition of some individual amino acids like glutamine, bcaas, and phenylalanine in the first post-workout drink) you will quickly create the optimal anabolic environment by minimizing protein breakdown and increasing protein synthesis.
3) Recovery Of The CNS
(Neurotransmitter balance)
Neurotransmitters are responsible for many functions in cell signaling and play a big role in the communication between different brain areas and between the brain and the rest of the body. Research on these regulatory chemicals and their effects in exercise training has just recently begun to get the attention it deserves. But this field is still in its infancy due to the fact that it's difficult to study the brain and central nervous system.
Some evidence exists showing that when neurotransmitters like acetylcholine, dopamine, and norepinephrine get depleted, physical and cognitive performance suffers. Since these neurotransmitters can be depleted from intense repeated bouts of strenuous exercise, this is bad news. I believe that certain types of fatigue with endurance training as well as many of the symptoms of over training (altered appetite, inability to sleep, etc.) are a result of this type of depletion of neurotransmitters.
In addition to this evidence, there is research showing that even the ratio of tryptophan to BCAA in the blood can increase 5-HT (serotonin) levels in the brain. This is due to increased tryptophan uptake in the brain. Tryptophan is a precursor for the fatigue promoting neurotransmitter, serotonin.
Since neurotransmitters can be depleted during exercise and this depletion can cause fatigue and over training, nutritional strategies may offer some support. Supplementation with 1-2 g of phosphatidylcholine (lecithin) per day may prevent the depletion of acetylcholine seen with training. Since acetylcholine is active in promoting muscular force, memory, and awareness, this would offer both cognitive and performance benefits. In addition, 6-8 g of tyrosine supplementation per day may help with dopamine and noradrenaline depletion.
Depletion Of These Neurotransmitters May Lead To:
• CNS fatigue
• Reduced motivation
• Poor memory
• Loss of motor control
• Poor mood
Finally, supplementation with 5g of BCAA during training may prevent serotonin increases during and after training due to the fact that BCAA compete with tryptophan for uptake into the brain, thus reducing the precursors for serotonin production.
Since the research in this area is so new, I recommend that most endurance athletes try the supplements I mentioned to see if they impacts performance. If not, we simply eliminate them from the program. There is simply not enough evidence to know if the neurotransmitter alterations seen in training have that much of an impact on performance and whether or not supplements can help in this regard.
4) Maximizing The Anabolic To Catabolic Hormone Ratio
In very intensely trained athletes, the anabolic hormones (testosterone) tend to decrease while the catabolic hormones (cortisol) tend to increase. This phenomenon is present in most endurance athletes and can manifest in weight trainers who do a high volume of exercise. This imbalance can lead to muscle loss, performance decrements, depression, and fat gain.
Several supplement strategies can be employed in an attempt to correct this. In a study done by Steve McGregor, Tribex supplementation increased the free testosterone to cortisol ratio in elite cyclists. This indicates it may be useful in balancing the anabolic and catabolic hormones.
1. Tribulus Terrestris, a very unusual, very powerful herb that has been shown in numerous studies to elevate testosterone levels.
2. Avena Sativa, a plant that has chemical properties that increase the levels of free testosterone in the body.
In addition, supplements like vitamin C, phosphatidylserine, and plant sterols may help prevent exercise induced increases in cortisol levels.
5) Recovery of the ATP-PC system
The ATP-PC system is responsible for repeated muscular contractions at the start of all exercise. It is also extremely important for brief, all-out bursts of maximal effort. ATP (the best energy source for muscular contraction) is broken down during such efforts and PC comes to the rescue to resynthesize the ATP that was broken down. This system is usually very efficient.
However when you really challenge the system with high intensity muscle-damaging contractions, the ATP is broken down faster than it can be resynthesized and some of its degradation products are lost from the muscle. This means that for each ATP that is lost, that's one less ATP to be resynthesized for further work.
Over the next few days following an exercise bout, ATP levels can be lowered by about 20% due to this. Sure, a few days later it will be back to normal. But most athletes don't train once every 3 days or so but every day. So they need more rapid recovery of ATP.
Creatine supplementation and ribose supplementation may come in handy here. High starting levels of muscle creatine before the exercise bout may be beneficial in preventing the overwhelming of the system and therefore the ATP loss.
In addition, ribose supplementation has been shown (in vitro) to increase the rate of ATP resynthesis after exercise-induced depletion. So the creatine-ribose combination may be beneficial in partially preventing ATP depletion with exercise and may help lead to more rapid recovery of ATP to previous levels.
With the knowledge of these 5 areas essential to recovery after training, athletes can target their weakest areas. Proper identification of what system may not be recovering will help to target nutritional strategies for maximizing performance and minimizing symptoms of over training.
After many types of training, muscle glycogen levels are depleted. Rapid replenishement of muscle glycogen stores has a favorable impact on the prevention of muscle protein catabolism, on cellular rehydration, and on subsequent exercise performances within the same day or on subsequent days.
Basically, if you don't replenish glycogen rapidly, your performance will suffer next time you train and you may even lose some muscle along the way. Achieving the most rapid replenishment of muscle glycogen stores is especially important to my endurance athletes because they often train several times per day. However this can also help those training for bodybuilding as bodybuilding training (9-12 reps) often can deplete muscle glycogen.
In terms of glycogen replacement, the main difference between the two types of athletes is that endurance athletes usually need more glycogen replacement than do weight trainees. With endurance exercise the athlete should consume more carbs over the 4-6 hour period after the workout than the weight lifter.
In endurance athletes, I usually recommend consuming a liquid meal immediately after training that contains 0.4g protein and 0.8g of carbs per kg of body mass. Then I instruct them to consume food meals in similar proportions every 2 hours for 3 subsequent meals.
This means that there will be 4 total meals in the 6 hours following training that conform to the 0.4g protein and 0.8g fat recommendations. Some fat may be included in these latter meals but since carb intake will be high, fat intake should be modest.
2) Recovery Of Protein Balance
Protein balance is calculated as the difference between protein synthesis (protein anabolism) and protein breakdown (protein catabolism). As I've written before in my Solving the Post-Workout Puzzle articles, after training, protein synthesis tends to go down in endurance trainees while it may stay the same or minimially increase in weight trainees.
However in both types of athletes, protein breakdown goes way up, thus creating a negative protein balance and a good potential for muscle loss. Although this eventually rebounds and the body goes into an anabolic state, in the time immediately following training, muscle can be lost. Since no athlete can afford muscle loss, this is an important focus for recovery and subsequent muscle gain.
While weight trainers jump for joy at even the slightest prospect of a weight gain, endurance athletes aren't so excited about the possibility of any weight gain. However, the endurance athletes have nothing to fear. Since endurance athletes have a predomination of slow twitch fibers, the recovery of protein balance in these athletes is designed to prevent muscle loss as a result of intense training.
These types of fibers just don't grow very well so there is no big danger of packing on the pounds. But in bodybuilders, the fast twitch fibers respond quite differently than the slow twitch fibers. You will grow when a positive protein balance is initiated with nutrition and supplementation. And this means you get big.
So how does one initiate the recovery of protein balance after training?
Conveniently, the best way to do so is to consume the nutrient recommendations from the last section (glycogen replenishment).
By consuming the mentioned ratios (with the addition of some individual amino acids like glutamine, bcaas, and phenylalanine in the first post-workout drink) you will quickly create the optimal anabolic environment by minimizing protein breakdown and increasing protein synthesis.
3) Recovery Of The CNS
(Neurotransmitter balance)
Neurotransmitters are responsible for many functions in cell signaling and play a big role in the communication between different brain areas and between the brain and the rest of the body. Research on these regulatory chemicals and their effects in exercise training has just recently begun to get the attention it deserves. But this field is still in its infancy due to the fact that it's difficult to study the brain and central nervous system.
Some evidence exists showing that when neurotransmitters like acetylcholine, dopamine, and norepinephrine get depleted, physical and cognitive performance suffers. Since these neurotransmitters can be depleted from intense repeated bouts of strenuous exercise, this is bad news. I believe that certain types of fatigue with endurance training as well as many of the symptoms of over training (altered appetite, inability to sleep, etc.) are a result of this type of depletion of neurotransmitters.
In addition to this evidence, there is research showing that even the ratio of tryptophan to BCAA in the blood can increase 5-HT (serotonin) levels in the brain. This is due to increased tryptophan uptake in the brain. Tryptophan is a precursor for the fatigue promoting neurotransmitter, serotonin.
Since neurotransmitters can be depleted during exercise and this depletion can cause fatigue and over training, nutritional strategies may offer some support. Supplementation with 1-2 g of phosphatidylcholine (lecithin) per day may prevent the depletion of acetylcholine seen with training. Since acetylcholine is active in promoting muscular force, memory, and awareness, this would offer both cognitive and performance benefits. In addition, 6-8 g of tyrosine supplementation per day may help with dopamine and noradrenaline depletion.
Depletion Of These Neurotransmitters May Lead To:
• CNS fatigue
• Reduced motivation
• Poor memory
• Loss of motor control
• Poor mood
Finally, supplementation with 5g of BCAA during training may prevent serotonin increases during and after training due to the fact that BCAA compete with tryptophan for uptake into the brain, thus reducing the precursors for serotonin production.
Since the research in this area is so new, I recommend that most endurance athletes try the supplements I mentioned to see if they impacts performance. If not, we simply eliminate them from the program. There is simply not enough evidence to know if the neurotransmitter alterations seen in training have that much of an impact on performance and whether or not supplements can help in this regard.
4) Maximizing The Anabolic To Catabolic Hormone Ratio
In very intensely trained athletes, the anabolic hormones (testosterone) tend to decrease while the catabolic hormones (cortisol) tend to increase. This phenomenon is present in most endurance athletes and can manifest in weight trainers who do a high volume of exercise. This imbalance can lead to muscle loss, performance decrements, depression, and fat gain.
Several supplement strategies can be employed in an attempt to correct this. In a study done by Steve McGregor, Tribex supplementation increased the free testosterone to cortisol ratio in elite cyclists. This indicates it may be useful in balancing the anabolic and catabolic hormones.
1. Tribulus Terrestris, a very unusual, very powerful herb that has been shown in numerous studies to elevate testosterone levels.
2. Avena Sativa, a plant that has chemical properties that increase the levels of free testosterone in the body.
In addition, supplements like vitamin C, phosphatidylserine, and plant sterols may help prevent exercise induced increases in cortisol levels.
5) Recovery of the ATP-PC system
The ATP-PC system is responsible for repeated muscular contractions at the start of all exercise. It is also extremely important for brief, all-out bursts of maximal effort. ATP (the best energy source for muscular contraction) is broken down during such efforts and PC comes to the rescue to resynthesize the ATP that was broken down. This system is usually very efficient.
However when you really challenge the system with high intensity muscle-damaging contractions, the ATP is broken down faster than it can be resynthesized and some of its degradation products are lost from the muscle. This means that for each ATP that is lost, that's one less ATP to be resynthesized for further work.
Over the next few days following an exercise bout, ATP levels can be lowered by about 20% due to this. Sure, a few days later it will be back to normal. But most athletes don't train once every 3 days or so but every day. So they need more rapid recovery of ATP.
Creatine supplementation and ribose supplementation may come in handy here. High starting levels of muscle creatine before the exercise bout may be beneficial in preventing the overwhelming of the system and therefore the ATP loss.
In addition, ribose supplementation has been shown (in vitro) to increase the rate of ATP resynthesis after exercise-induced depletion. So the creatine-ribose combination may be beneficial in partially preventing ATP depletion with exercise and may help lead to more rapid recovery of ATP to previous levels.
With the knowledge of these 5 areas essential to recovery after training, athletes can target their weakest areas. Proper identification of what system may not be recovering will help to target nutritional strategies for maximizing performance and minimizing symptoms of over training.
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