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The Info On Omega-3 Fatty Acids

Unless you've been living under a rock for the past 10 years I'm sure you've heard off fish oil or omega-3 fatty acids. It's on of the few supplements that is NOT a fad item. It has extensive scientific backing and is continuously studied. I'll go over what exactly omega-3 fatty acids are. I'll also take explain why I think EVERYONE should be taking omega-3's. I'll also discuss a few of the endless benefits of omega-3 fatty acids. Omega-3 fatty acids are a polyunsaturated fat. Although omega-3 fats are usually considered the "healthy" fat; saturated and omega-6 fats are very important for numerous functions. Omega-3 fats differ from omega-6 fats in that their double bonds are located in a different position along the fatty acid. Omega-3 fats can be further…
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Sleep And Fat Loss

There have been some interesting studies about how insulin and glucose concentrations are affected by sleep. A lot of these studies have been done to see what effects sleep has on the development and management of type II diabetes. They have found that sleep has been epidemiologically associated with cardiovascular disease, type II diabetes and obesity. Let's examine how sleep effects our blood glucose concentration and blood insulin concentrations. This Study tested glucose and insulin levels in an experimental group that was sleep deprived. The sleep restriction group was only allowed 5.5 hours of sleep. The results showed that sleep deprivation basically decreased glucose tolerance. The study also showed an reduction in insulin sensitivity. Now both of these can be correlated to diabetes. Sleep restriction did not change human growth…
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My Training For The Week. 2011: Week 3

Absolutely excellent week of training. I'm actually gaining strength right now. I attribute this to the fact that my weight loss has slowed down considerably to a level that I am comfortable with. I'm not down 17lbs. I've also cycled creatine back into my supplement plan which will help keep my strength up. Wednesday: Rack Deads, NG Chins, Floor Press Friday: Incline Bench, Weighted TRX Inverted Rows w/ Feet Elevated, Dips Sunday: Box Squats, Hip Thrusts, Core work I'm really enjoying the TRX Inverted Rows. Starting to really feel the groove to get into and getting stronger on the lift each and every time. I've also started doing some TRX fallouts. They are an excellent anti-extension core exercise. Read the description in the youtube link I posted. It's a more…
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Lower Meal Frequency Leads to Lower Daily Blood Sugar

Martin Berkhan blogged extensively about this research. I feel that more people should know about this study. The 'experts' in health magazines have been espousing the benefits of a higher meal frequency to improve blood glucose control. This study pretty much pisses on this theory and states that the opposite is actually true. I'll keep this short. The study tested 3 groups: 3 high-carb (CHO), 6 high-CHO, and 6 high-protein meals per day. They were equal in terms of total calories. Although peak glucose levels were higher in the 3 CHO days the total area under the curve was lowest in the 3 CHO day. As expected the 6 high-protein day resulted in both a lower blood glucose response and a lower insulin response compared to the 6 high-CHO day.…
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A Short Guide To Hypertrophy Part II: Nutrition

In part I, I briefly outlined a good training split that someone looking to gain size could follow. Now I will focus on what I feel is the hardest part for people to understand about adding muscle. This is the nutritional aspect. When trying to gain weight (and especially lose weight) your diet is the MOST important part of making this happen. Unless you are a genetically gifted, you will need to pay very close attention to your nutrition. I feel that some people go into the gym and start lifting weights, maybe doing a little cardio every week and expect to become jacked instantly. This just isn't the case. Why You Aren't Growing The body likes to stay the same. In order to grow, you need to make two…
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My Training For The Week. 2011: Week One

Training is going quite well. My body weight increased by 4 pounds over the holidays. I'm back down to where I was before with one less pound. I've decreased my caloric intake to start going down again. Very small increment, but enough to make a difference over the long run. My training is still reverse pyramid training (RPT), I'm thoroughly enjoying it. My quads were literally sore for 4 days after my last squat session. I don't care much for soreness, but it's nice to have once in a while. I've started incorporating box squats into my programming. I'm really liking them, they really help you learn to sit back into your squat and keep your tibiae vertical. Vertical tibiae are important for knee health. So I tend to be…
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The Unpopular Hormone: Leptin

Leptin is a hormone released by adipocytes in our adipose tissues. There is a direct relationship between body fat levels and leptin levels, the more body fat, the more leptin circulating in our bloodstream. The reason leptin scales with body fat are because leptin is produced in our fat cells. Leptin's primary functions include: appetite control and metabolism. The effects of leptin were found in a study in the 1950's. In this study mutant obese mice were randomly created. These mutant mice were obese, diabetic, and showed reduced levels of activity, metabolism and body temperature. It wasn't until 1994 that leptin was discovered through studying these mice. After leptin was found, the obese strain of mice was found to produce zero leptin. The obese mice were then given synthetic leptin…
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The Glycemic Index and Other Alternatives

[caption id="attachment_72" align="alignleft" width="225" caption="Graph showing the differences in glucose spikes between high GI and low GI Foods"][/caption]First off, I hope everyone had a great Christmas. Hope Mr. Claus treated you well this year and I hope you had a good sleep after your turkey hangover. I want to talk about the Glycemic Index (GI), Glycemic Load (GL), and Insulin Index (II). These three indices are used to calculate the rise in blood sugar or rise in insulin after eating different kinds of food. The GI compares the blood sugar spike in a food compared to the spike in blood sugar of 50 grams of glucose. Since glucose is the form of sugar our body uses after carbohydrates are broken down, it digests incredibly fast. The GI of, say, dried…
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5 Cool Things

1. Training the transverse abdominus (TVA) isn’t as important as learning how to brace your abdominals. The TVA’s main functions are abdominal hollowing and forced expiration. Abdominal hollowing should not be used while exercising. When you hollow your abdomen you are only activating your TVA. When you brace your core you are contracting not only your TVA, but your internal and external obliques as well. Contraction of your external obliques will increase spinal stability, which is very important while lifting weights. It’s also important to brace your core while doing core stability work. 2. The old ‘breakfast is a must’ myth. To be honest, I believed this one until recently too. The studies out there are pretty interesting. This study showed that children who eat breakfast generally have better body…
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Let’s Talk Glutes

Some of you may feel this article is only for the ladies. I’m here to tell you it most certainly is NOT! Ask any female how she feels about a guy with flat-ass syndrome. I’d bet money she’d probably laugh at a man whose ass bares a remarkable resemblance to a ruler, especially if he has any upper body development. This blog will benefit both men and women. Let's start by discussing the role of glutes in various sports. Since the glutes are a powerful hip extensor, they are vital for pretty much any sport which requires movement of the lower body. For example in sprinting, glutes become incredibly important as they are used to push the body off the ground and forward. In other running sports such as: football,…
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