Hi there,
A reminder: further down in this email you'll see an offer for Sarah Lurie's DVDs that won't be repeated [Sorry about the lateness].
Special one-time offer: Order Volumes One and Two together before Midnight PST, Wednesday, November 30 and pay only $39.95 (a $56 value).
When Pavel and I reintroduced kettlebells to the US about four years ago, we were both astounded at how they caught on. Kettlebells' impact on fat loss, muscle gain, heightened performance, you name it, is now almost taken for granted…
The first kettlebell pioneers relied on Pavel's groundbreaking The Russian Kettlebell Challenge and his kettlebell certification trainings to forge their new bodies.
The second wave of kettlebell innovation came with the imagination of Steve Maxwell, Jeff Martone, Mike Mahler and Steve Cotter, who each broke new kettlebell ground with their inspired kettlebell programs.
What has only just started to show up however is the third wave of kettlebell resources — which concentrates on kettlebell circuit training. The leader of the pack to date has been Anthony Diluglio with his outstanding The Art of Strength program.The new gal on the block in terms of hard-hitting, highly professional kettlebell circuit training DVDs is Sarah Lurie, owner of the highly successful IronCore la Jolla, which is exclusively devoted to kettlebell training. .
I'd recommend any of the above programs as an ideal "gift that goes on giving" to that special person in your life. Right now, because it's brand new — and I'm convinced it'll make the perfect Holiday gift, I'm giving a special plug to Sarah's Kettlebells the Iron Core Way DVD. Special one-time offer: Order Volumes One and Two together before Midnight PST, Wednesday, November 30 and pay only $39.95 (a $56 value).
IKFF
Wednesday, November 30, 2005
Monday, November 28, 2005
Happy belated Thanksgiving
Hello, I hope everyone's Thanksgiving went well.
I just got a new Kettlebell DVD, The Kettlebell Solution For Size and Strength, Mahler's Aggressive Strength, By Mike Mahler. I must say is it is very good. I'll put it this way if someone was to just tell me that there would be over 20 minutes on the overhead press, I would have asked "why?". That said the 20 minutes goes by and you wish the whole dvd spent that much time on all the exercises. It is very informative and has some humor, I think this is a must for everyone, and it can make a nice stocking stuffer!
I just got a new Kettlebell DVD, The Kettlebell Solution For Size and Strength, Mahler's Aggressive Strength, By Mike Mahler. I must say is it is very good. I'll put it this way if someone was to just tell me that there would be over 20 minutes on the overhead press, I would have asked "why?". That said the 20 minutes goes by and you wish the whole dvd spent that much time on all the exercises. It is very informative and has some humor, I think this is a must for everyone, and it can make a nice stocking stuffer!
I added something to my workouts and they are called ladders, I believe we discussed these before. Ladders are way to change the intensity and the workout. The idea behind ladders are just like a regular ladder, the higher you go up the further you have to go down. Here is how they work, it is like a tri-set with a twist, I am using cleans, overhead presses, then squats, all done with kettlebells. [You can use dumbells or whatever you like] The 1st set-1 rep each, 2nd set - 2 reps each, 3rd set - 3 reps each...you get the pictture. Now the catch is say you get up to 8 reps now you have to come back down, 7,6,5....get the picture? You can double up on a strong exercise, say squats ex. 1st set would be 1 clean,1 press, and 2 squats. Remember to keep the rest time between steps of the ladder to under 1 minute.
Let me know what you think
Tom
Thursday, November 17, 2005
Chi Herbal Unveils Natural Products to Speed Athletic Injury Recovery and Help Maintain Overall Conditioning
SUDBURY, Mass.--(BUSINESS WIRE)--Nov. 16, 2005--
Herbal Formulas Allow Endurance Athletes to Speed Recovery Time, Prevent Injury, and Improve Conditioning
Chi Herbal, a provider of time-tested, natural products for athletes that speed recovery, prevent injury, and help maintain a healthy condition, today announced its full line of products and a new, revitalized Web site.
Dedicated to addressing the need to avoid injury and ensure better recovery from training and competition, the product line features topical formulas that help the body naturally balance joint, muscle, tendon, and ligaments stresses caused by the daily rigors of endurance training.
Particularly valuable for triathletes, marathoners, and cyclists because of their grueling workouts, the topical products are based on improving and balancing a person's Chi (pronounced chee), an East Asian term for the life energy that flows through everyone's body. When Chi, moves smoothly, your body stays balanced, readily heals itself and functions optimally. Blocked or stagnant Chi decreases ability and reduces strength, resulting in pain, injury or illness.
With 65 percent of runners injured every year and one running injury for every 100 hours of running (according to Medicine and Science in Sports and Exercise), every serious triathelete, runner, cyclist, and endurance athlete is bound to be sidelined by injury. The same study found that runners miss five to 10 percent of their workouts due to injury.
In fact, recovery is vital to athletes. "If recovery is insufficient, you'll break down more than you build up," according to Bryan Heiderscheit, Ph.D., P.T., head of the University of Wisconsin Medical School Runner's Clinic.
Used consistently, Chi Herbal products, such as the Foot Energy Spray, will decrease soreness, reduce muscle fatigue, and help keep joints and muscles in top condition so injuries are less likely. The Athletic Herbal Wrap enhances the body's natural ability to recover from common injuries, joint weakness, strains, and pulls. Chi Herbal products are available at www.chiherbal.com and other online retailers
Herbal Formulas Allow Endurance Athletes to Speed Recovery Time, Prevent Injury, and Improve Conditioning
Chi Herbal, a provider of time-tested, natural products for athletes that speed recovery, prevent injury, and help maintain a healthy condition, today announced its full line of products and a new, revitalized Web site.
Dedicated to addressing the need to avoid injury and ensure better recovery from training and competition, the product line features topical formulas that help the body naturally balance joint, muscle, tendon, and ligaments stresses caused by the daily rigors of endurance training.
Particularly valuable for triathletes, marathoners, and cyclists because of their grueling workouts, the topical products are based on improving and balancing a person's Chi (pronounced chee), an East Asian term for the life energy that flows through everyone's body. When Chi, moves smoothly, your body stays balanced, readily heals itself and functions optimally. Blocked or stagnant Chi decreases ability and reduces strength, resulting in pain, injury or illness.
With 65 percent of runners injured every year and one running injury for every 100 hours of running (according to Medicine and Science in Sports and Exercise), every serious triathelete, runner, cyclist, and endurance athlete is bound to be sidelined by injury. The same study found that runners miss five to 10 percent of their workouts due to injury.
In fact, recovery is vital to athletes. "If recovery is insufficient, you'll break down more than you build up," according to Bryan Heiderscheit, Ph.D., P.T., head of the University of Wisconsin Medical School Runner's Clinic.
Used consistently, Chi Herbal products, such as the Foot Energy Spray, will decrease soreness, reduce muscle fatigue, and help keep joints and muscles in top condition so injuries are less likely. The Athletic Herbal Wrap enhances the body's natural ability to recover from common injuries, joint weakness, strains, and pulls. Chi Herbal products are available at www.chiherbal.com and other online retailers
Tuesday, October 25, 2005
An update for 10/25/05
Hello everyone I’m trying to get back to writing at least once a week. This week I’d like to start with a supplement that I was talked into trying by my local GNC manager. It is a good thing I have a good relationship with him or I’d have to find a new place to shop off-line. The product is called “Endothil-CR”, it is a chewable tablet made my Novex Biotec, you can read their research summary by going to the website { http://www.endothil.com/EndothilResearchSummary.pdf } It did absolutely nothing for me. I should have noticed on the box when it said “Note: To experience the full benefits of Endothil-CR, focus your workout on a single, specific muscle group (for example, biceps) and exercise that muscle group to exhaustion.”, that there was a catch. All you really need to do if you follow that kind of workout is get enough nutrition afterwards. I give this product a 1 out of 5 use at your own risk.
Another subject recovery, as I said I started doing Muay Thai in addition to my workouts. It is funny everyone keeps telling me to take Advil afterwards. That creates a good temp fix. To create a real fix protein, protein, protein yes a good shake, bar, whatever you like. I prefer a good whey protein powder [@35grams] within 30 minutes of the workout and that gets the recovery going. Sure there is more like carbs, you can use grape juice, apple juice, milk, or a good MRP. What I do is after the whey shake about an hour later I have a protein blend mixed with milk [@40grams total].
I am looking fro a good supplement to help with aerobic conditioning, any suggestions?
Thanks
Tom
Another subject recovery, as I said I started doing Muay Thai in addition to my workouts. It is funny everyone keeps telling me to take Advil afterwards. That creates a good temp fix. To create a real fix protein, protein, protein yes a good shake, bar, whatever you like. I prefer a good whey protein powder [@35grams] within 30 minutes of the workout and that gets the recovery going. Sure there is more like carbs, you can use grape juice, apple juice, milk, or a good MRP. What I do is after the whey shake about an hour later I have a protein blend mixed with milk [@40grams total].
I am looking fro a good supplement to help with aerobic conditioning, any suggestions?
Thanks
Tom
Friday, October 07, 2005
WOW long time since my last post!
Yes I know it has been a long time since my last post.Sorry!
In my last post I mentioned H+ Blocker, my results with it are positive. My workouts are much more intense. Remember I did say it tastes horrible! Which brings me to another supplement I am trying, on my own, GAKIC. Another taste problem, not as bad though. It promises a 10% increase in strength. Does it deliver? Well if strength is measured in increased reps per set, yes it does, and more. The example I will give is squats. I had been getting @ 25 reps for 2 sets max, after using GAKIC the 1st set was the same, but the 2nd and 3rd, {yes 3rd!}were 31 & 32. It is almost like it needs to kick in on an exercise. GACKIC also comes in capsule which I have not tried. Another plus is it only needs to be used on workout days, so give the GAKIC free trial a try
Workout
I've changed things up a bit. I am back to training in Muay Thai 2x a week, so I now lift 2x a week. Here is the workout I am using.
Abs and warm-up
Squats 2x20+
Incline press w/dumbbells see-saw style 2x 12 supersetted with,
Pull-ups 2 x failure
The next few are done with kettlebells you can use dumbells or barbell
Double clean and snatch 2x ?
Double clean/squat/push press 2x?
Squat thrust/push-up/clean [using kettlebells during the whole exercise] as much as I can in 2 minutes
How's that?
Any questions??? I'd like to hear from you.
In my last post I mentioned H+ Blocker, my results with it are positive. My workouts are much more intense. Remember I did say it tastes horrible! Which brings me to another supplement I am trying, on my own, GAKIC. Another taste problem, not as bad though. It promises a 10% increase in strength. Does it deliver? Well if strength is measured in increased reps per set, yes it does, and more. The example I will give is squats. I had been getting @ 25 reps for 2 sets max, after using GAKIC the 1st set was the same, but the 2nd and 3rd, {yes 3rd!}were 31 & 32. It is almost like it needs to kick in on an exercise. GACKIC also comes in capsule which I have not tried. Another plus is it only needs to be used on workout days, so give the GAKIC free trial a try
Workout
I've changed things up a bit. I am back to training in Muay Thai 2x a week, so I now lift 2x a week. Here is the workout I am using.
Abs and warm-up
Squats 2x20+
Incline press w/dumbbells see-saw style 2x 12 supersetted with,
Pull-ups 2 x failure
The next few are done with kettlebells you can use dumbells or barbell
Double clean and snatch 2x ?
Double clean/squat/push press 2x?
Squat thrust/push-up/clean [using kettlebells during the whole exercise] as much as I can in 2 minutes
How's that?
Any questions??? I'd like to hear from you.
Thursday, August 25, 2005
Tuesday, August 23, 2005
How Much Protein?....more info
Diet Fallacy #9: “To build muscle, you need to consume a fixed amount of protein per pound of bodyweight”Ori Hofmekler
Do You Really Need To Pack In The Protein— In Order To Pack On The Muscle? And If So… How, When and Why? The Top Ten Diet Fallacies – Separating the Facts from the Fantasy One of the trickiest of all fallacies is the notion that there is a fixed amount of protein per pounds of lean bodyweight required for actual muscle gain. Yes, dietary protein is required for the build up of muscle tissues… but protein intake is only one out of several major variables that affect the body’s capacity to grow. And in fact, it isn’t even the most important one. The amount of protein intake required for actual muscle gain depends on critical variables such as hormonal balance, intensity and frequency of exercise, timing of meals and the overall nutritional composition, including the protein’s biological value (BV). Since protein intake requirement can change according to the above variables, the idea of a fixed amount of protein intake is mistaken and often misleading. Let’s briefly review the major variables that directly relate to protein intake. Hormonal balance Our bodies require a certain hormonal balance in order to effectively build tissue. A low ratio of androgens to cortisol or a low ratio of IGF-1 to bound IGF-1, may compromise our ability to induce the anabolic state required for actual muscle gain. If untreated, hormonal imbalance may jeopardize any chance of gaining muscle mass, even if protein intake is high. Exercise intensity and frequency Muscular development relates to the intensity and frequency of exercise. Numerous studies reveal that a high intensity level—as with resistance training or sprint intervals—increases the levels of GH as well as androgens and thus maximizes the muscles capacity to adapt, gain mass and perform. A recent study at the University of Western Ontario Canada reveals that intense pre-fatigue exercise (and not a moderate warm up) boosts VO2 max in older individuals to almost the levels found in young adults. Overtraining can cause you to waste away… Moderate aerobics just won’t cut it—long distance runners would fail to gain total body strength and muscle mass even with a high protein intake. Furthermore, when the frequency of training is too high and the rest time is insufficient, the body may be prone to muscle wasting. Resent studies at the University of Alabama found that a certain hormone-like metabolite, called IL-6 may be chronically elevated due to overtraining. That can lead to a long-lasting inflammatory process, which may result in muscle tissue wasting. Timing of meals The body optimally utilizes protein when it is ingested in the first 30 minutes after exercise. Any delay beyond that, gradually slows down the rate of protein synthesis in the muscle. A 30g portion of protein consumed right after exercise converts to the same equivalent protein-utilization in the body as a 60g portion of protein consumed five hours later. So meal timing is critically important. The same protein meal, for instance, that is most beneficial after exercise, may actually cause adverse affects, if consumed before exercise (See fallacy #2). Overall nutritional composition To be fully utilized, protein must not be ingested alone, in large amounts. Studies by the food and agriculture organization (FAO) reveal that high calorie intake positively increases protein BV and vice verse. The higher the fat or carb intake (the higher the calorie intake) the less protein is required for effective muscle gain. Besides being a source of energy, carbs and fat play additional important roles. Carbs are necessary for critical anabolic actions (enhancing GH and IGF-1 impact) in particular after exercise (See fallacy #5). Fat is necessary for supporting a healthy hormonal balance (see fallacy #4). In conclusion, there is no fixed amount of protein required for actual muscle gain. Nevertheless, protein intake is important and should be adjusted according to other variables. For instance, young individuals with a superior hormonal balance require less protein intake then older individuals with inferior hormonal balance. Higher protein BV requires less amount of protein intake than lower protein BV. If applied correctly, small protein meals after exercise can yield the same net protein utilization as double size protein meals which were applied either too early or too late. Use your common sense. Through trial and error you’ll find what works best for you.
Do You Really Need To Pack In The Protein— In Order To Pack On The Muscle? And If So… How, When and Why? The Top Ten Diet Fallacies – Separating the Facts from the Fantasy One of the trickiest of all fallacies is the notion that there is a fixed amount of protein per pounds of lean bodyweight required for actual muscle gain. Yes, dietary protein is required for the build up of muscle tissues… but protein intake is only one out of several major variables that affect the body’s capacity to grow. And in fact, it isn’t even the most important one. The amount of protein intake required for actual muscle gain depends on critical variables such as hormonal balance, intensity and frequency of exercise, timing of meals and the overall nutritional composition, including the protein’s biological value (BV). Since protein intake requirement can change according to the above variables, the idea of a fixed amount of protein intake is mistaken and often misleading. Let’s briefly review the major variables that directly relate to protein intake. Hormonal balance Our bodies require a certain hormonal balance in order to effectively build tissue. A low ratio of androgens to cortisol or a low ratio of IGF-1 to bound IGF-1, may compromise our ability to induce the anabolic state required for actual muscle gain. If untreated, hormonal imbalance may jeopardize any chance of gaining muscle mass, even if protein intake is high. Exercise intensity and frequency Muscular development relates to the intensity and frequency of exercise. Numerous studies reveal that a high intensity level—as with resistance training or sprint intervals—increases the levels of GH as well as androgens and thus maximizes the muscles capacity to adapt, gain mass and perform. A recent study at the University of Western Ontario Canada reveals that intense pre-fatigue exercise (and not a moderate warm up) boosts VO2 max in older individuals to almost the levels found in young adults. Overtraining can cause you to waste away… Moderate aerobics just won’t cut it—long distance runners would fail to gain total body strength and muscle mass even with a high protein intake. Furthermore, when the frequency of training is too high and the rest time is insufficient, the body may be prone to muscle wasting. Resent studies at the University of Alabama found that a certain hormone-like metabolite, called IL-6 may be chronically elevated due to overtraining. That can lead to a long-lasting inflammatory process, which may result in muscle tissue wasting. Timing of meals The body optimally utilizes protein when it is ingested in the first 30 minutes after exercise. Any delay beyond that, gradually slows down the rate of protein synthesis in the muscle. A 30g portion of protein consumed right after exercise converts to the same equivalent protein-utilization in the body as a 60g portion of protein consumed five hours later. So meal timing is critically important. The same protein meal, for instance, that is most beneficial after exercise, may actually cause adverse affects, if consumed before exercise (See fallacy #2). Overall nutritional composition To be fully utilized, protein must not be ingested alone, in large amounts. Studies by the food and agriculture organization (FAO) reveal that high calorie intake positively increases protein BV and vice verse. The higher the fat or carb intake (the higher the calorie intake) the less protein is required for effective muscle gain. Besides being a source of energy, carbs and fat play additional important roles. Carbs are necessary for critical anabolic actions (enhancing GH and IGF-1 impact) in particular after exercise (See fallacy #5). Fat is necessary for supporting a healthy hormonal balance (see fallacy #4). In conclusion, there is no fixed amount of protein required for actual muscle gain. Nevertheless, protein intake is important and should be adjusted according to other variables. For instance, young individuals with a superior hormonal balance require less protein intake then older individuals with inferior hormonal balance. Higher protein BV requires less amount of protein intake than lower protein BV. If applied correctly, small protein meals after exercise can yield the same net protein utilization as double size protein meals which were applied either too early or too late. Use your common sense. Through trial and error you’ll find what works best for you.
Sunday, August 21, 2005
A BETA test ...
I've been trying a new supplement, a "BETA" tester, it is called "H+Blocker". It is made by iSatori. "H+Blocker" is the world's 1st carnosine synthesizer/pre-workout muscle intensifier. What does that mean you ask...well I could just copy and paste from the website or just give you the link http://www.hblocker.com/
So far I've been using it for 1 week and the results are promising. My energy is up and so is my strength. You don't get a jittery type of energy it is a good energy boost, allowing you to increase intensity throughout the workout. I also experienced an increase in mental focus. {and muscle soreness was up due to the increased work load!!!}
The bad so far just the taste - very bitter and a slight warming sensation on my skin.
Give it a try!
Any new workouts out there?
So far I've been using it for 1 week and the results are promising. My energy is up and so is my strength. You don't get a jittery type of energy it is a good energy boost, allowing you to increase intensity throughout the workout. I also experienced an increase in mental focus. {and muscle soreness was up due to the increased work load!!!}
The bad so far just the taste - very bitter and a slight warming sensation on my skin.
Give it a try!
Any new workouts out there?
Thursday, August 18, 2005
Wednesday, July 27, 2005
Saturday, July 23, 2005
The X-Rep
In my last post I mentioned the X-Rep. I stated it was done in the stretch portion of a rep, it also is the bottom position of a rep. For example in the bench press it would be the bottom few inches. Yes these are partial reps, but they are done under constant tension, and not always strongest area of the rep but the "pump" is unbelievable! I have added them in my workouts for just one body part and change the body part that gets "X-Repped" every workout.
For example on a day I would do quads it would look like this:
2 sets of 12 X-reps on squats - @2" below parallel to parallel
1 set of 12 sissy squats
1 set of 20 full squats
2 sets of 8-12 of bench superstted with 2 sets of pullups to failure
2 sets of 8-12 of arnold presses
1 set of curls
1 set of tricep presses
2 sets of my modified kettlebell swings - if you'd like a detailed description please let me know!
I do all this with as little rest as possible
Then stretchout real good afterwards and drink a post workout shake!
You want to do the "X-Rep" in a controlled steady fashion to really feel it. Give this a try and let me know how it works!
For example on a day I would do quads it would look like this:
2 sets of 12 X-reps on squats - @2" below parallel to parallel
1 set of 12 sissy squats
1 set of 20 full squats
2 sets of 8-12 of bench superstted with 2 sets of pullups to failure
2 sets of 8-12 of arnold presses
1 set of curls
1 set of tricep presses
2 sets of my modified kettlebell swings - if you'd like a detailed description please let me know!
I do all this with as little rest as possible
Then stretchout real good afterwards and drink a post workout shake!
You want to do the "X-Rep" in a controlled steady fashion to really feel it. Give this a try and let me know how it works!
Thursday, July 21, 2005
Interesting item from the Korean Times
Here is an interesting article that was in the Korean Times. Not normally what is in this blog but good stuff.
In my next posting I will be discussing implementing the X-rep. It is a rep that is being made popular by Ironman Magazine, briefly you take the stretch position of a rep and move in and out of that range. It is a partial rep but extremely potent!
In my next posting I will be discussing implementing the X-rep. It is a rep that is being made popular by Ironman Magazine, briefly you take the stretch position of a rep and move in and out of that range. It is a partial rep but extremely potent!
Monday, July 11, 2005
Beachbody: Decide. Commit. Succeed.
Beachbody: Decide. Commit. Succeed.
The above link has some real good advice. I have been mixing in the "Power 90" with my own workout and I am having some real good results, and I'm finished in under 30 minutes! Of course the weights I use are lower but my rest period between sets is VERY short almost non existent. If anyone is intersted drop me a line
I found a product that I'd like to share with everyone, "Rejuvionate" This will help with recovery.
The are giving away a free 30 day trial give it a try.
The above link has some real good advice. I have been mixing in the "Power 90" with my own workout and I am having some real good results, and I'm finished in under 30 minutes! Of course the weights I use are lower but my rest period between sets is VERY short almost non existent. If anyone is intersted drop me a line
I found a product that I'd like to share with everyone, "Rejuvionate" This will help with recovery.
The are giving away a free 30 day trial give it a try.
Wednesday, July 06, 2005
Monday, June 20, 2005
From - Testosterone Nation - The Top 10 Post Workout Nutrition Myths
Testosterone Nation - The Top 10 Post Workout Nutrition Myths
Pretty good information, 2,3,4, & 8 are interesting. Anyone have any thoughts?
Pretty good information, 2,3,4, & 8 are interesting. Anyone have any thoughts?
Tuesday, June 14, 2005
How to Shrivel Your Muscles, Accelerate Aging, Stunt Growth, Sap Energy, Deplete Sex Drive
Here is some diet info from the "The Warrior Newsletter", great info for people who wat results from theirworkouts.
Fashionable Diet Fallacy #5. CARBS are your enemy
We are currently scapegoating Carbs as the culprit for the ongoing obesity epidemic — and for the diseases we associate with obesity.
Fashionable diet gurus have us believing that carbs are not essential nutrients and therefore should be severely restricted or even spared.
Low carb diet advocates argue that the hormone insulin promotes fat gain and should therefore be tightly controlled by chronically restricting carbs. Given the current popularity of low carb diets, it seems as if carbs are indeed the enemy. But are they?
Nothing could be further from the truth…
Let's examine the assumption that carbs are not essential nutrients. This assumption literally fails to recognize the two most critical biological functions of carbs (besides being a fuel):
1) The activation of the pentose phosphate pathway (PPP)2) The finalization of growth hormone (GH) and insulin like growth factor (IGF1) actions, as well as the enhancement of androgens actions.
The pentose phosphate pathway (PPP) is a critical process that is responsible for the synthesis of DNA, RNA and all energy molecules including ATP and NADPH, needed for all metabolic functions in particular, recuperation (healing of tissues) immunity and growth.
In addition, PPP is a precursor for another metabolic pathway - the uronic acid pathway — responsible for steroid hormones transport, production of proteoglycans (essential for connective tissue and cellular signaling) synthesis of spingolipids (lipids that are necessary for neural protection) and over all detoxification. The pentose phosphate pathway, which occurs mostly in the liver, is derived from glucose (i.e. carb metabolism).
Now, here is the problem...
In times of a desperate need for energy, such as during prolonged starvation or due to chronic severe restriction of carbs, the PPP would shut down its main function and instead switch into sheer energy production. It is likely that energy demand is a top priority for the body and therefore, in times of a desperate need for energy, the body would suppress certain important metabolic function (such as the PPP) to accelerate immediate energy production. Note that 30% of glucose oxidation in the liver can occur via the PPP.
One may argue that glucose can be synthesized from fat or protein. Yes, but not enough!
Since the synthesis of glucose from fat or protein (gluconeogensis) is actually a very limited metabolic process that occurs mostly in the liver, any severe restriction of carbs, in particular for active individuals, may adversely suppress the PPP critical functions; due to insufficient glucose supply during an increased energy demand.
The PPP actions also decrease with age, a fact that may contribute to the decline in steroid hormone production and the typical muscle waste associated with aging.
In other words, dietary carbs are essential for the full activation of the PPP and its critical functions.
Severe chronic carb restriction (below 70g-100g for an active individual) may lead to an adverse suppression of PPP, with an overall decline in sex hormones, compromised immunity, impaired growth and accelerated aging.
As noted, besides playing a vital role in the activation of the PPP actions, dietary carbs also help finalize the actions of the most anabolic agents including growth hormone, IGF1 and the sex steroid hormones.
Studies at Stanford University in CA and Helsinki University in Finland revealed that insulin is a potent promoter of IGF1 and the sex hormones action. Researchers found that insulin helps finalize the anabolic actions of GH, IGHF1 and androgens by down regulating certain proteins that suppress both IGF1 and androgens action, in particular in the muscle tissue, (i.e. IGHFBP-1 and SHBP, respectively).
A recent study at the University of Texas, indeed, proved that post exercise carb supplementation together with essential amino acids profoundly stimulates net muscle protein synthesis.
Interestingly, simple carbs had a more profound effect on enhancing anabolic actions after exercise than complex carbs. Nonetheless, as a general rule, our body is better adapted to utilize complex carbs than simple carbs. Again, it is when you eat that makes what you eat mattes.
In conclusion:
Dietary carbs biological functions go far beyond just sheer energy production. Chronic carb restrictions may lead in the long run to total metabolic decline with severe consequences for survival (i.e. capacity to regenerate tissues and procreate.)
Ignorance, not Carbs, is our true enemy.www.warriordiet.com
Fashionable Diet Fallacy #5. CARBS are your enemy
We are currently scapegoating Carbs as the culprit for the ongoing obesity epidemic — and for the diseases we associate with obesity.
Fashionable diet gurus have us believing that carbs are not essential nutrients and therefore should be severely restricted or even spared.
Low carb diet advocates argue that the hormone insulin promotes fat gain and should therefore be tightly controlled by chronically restricting carbs. Given the current popularity of low carb diets, it seems as if carbs are indeed the enemy. But are they?
Nothing could be further from the truth…
Let's examine the assumption that carbs are not essential nutrients. This assumption literally fails to recognize the two most critical biological functions of carbs (besides being a fuel):
1) The activation of the pentose phosphate pathway (PPP)2) The finalization of growth hormone (GH) and insulin like growth factor (IGF1) actions, as well as the enhancement of androgens actions.
The pentose phosphate pathway (PPP) is a critical process that is responsible for the synthesis of DNA, RNA and all energy molecules including ATP and NADPH, needed for all metabolic functions in particular, recuperation (healing of tissues) immunity and growth.
In addition, PPP is a precursor for another metabolic pathway - the uronic acid pathway — responsible for steroid hormones transport, production of proteoglycans (essential for connective tissue and cellular signaling) synthesis of spingolipids (lipids that are necessary for neural protection) and over all detoxification. The pentose phosphate pathway, which occurs mostly in the liver, is derived from glucose (i.e. carb metabolism).
Now, here is the problem...
In times of a desperate need for energy, such as during prolonged starvation or due to chronic severe restriction of carbs, the PPP would shut down its main function and instead switch into sheer energy production. It is likely that energy demand is a top priority for the body and therefore, in times of a desperate need for energy, the body would suppress certain important metabolic function (such as the PPP) to accelerate immediate energy production. Note that 30% of glucose oxidation in the liver can occur via the PPP.
One may argue that glucose can be synthesized from fat or protein. Yes, but not enough!
Since the synthesis of glucose from fat or protein (gluconeogensis) is actually a very limited metabolic process that occurs mostly in the liver, any severe restriction of carbs, in particular for active individuals, may adversely suppress the PPP critical functions; due to insufficient glucose supply during an increased energy demand.
The PPP actions also decrease with age, a fact that may contribute to the decline in steroid hormone production and the typical muscle waste associated with aging.
In other words, dietary carbs are essential for the full activation of the PPP and its critical functions.
Severe chronic carb restriction (below 70g-100g for an active individual) may lead to an adverse suppression of PPP, with an overall decline in sex hormones, compromised immunity, impaired growth and accelerated aging.
As noted, besides playing a vital role in the activation of the PPP actions, dietary carbs also help finalize the actions of the most anabolic agents including growth hormone, IGF1 and the sex steroid hormones.
Studies at Stanford University in CA and Helsinki University in Finland revealed that insulin is a potent promoter of IGF1 and the sex hormones action. Researchers found that insulin helps finalize the anabolic actions of GH, IGHF1 and androgens by down regulating certain proteins that suppress both IGF1 and androgens action, in particular in the muscle tissue, (i.e. IGHFBP-1 and SHBP, respectively).
A recent study at the University of Texas, indeed, proved that post exercise carb supplementation together with essential amino acids profoundly stimulates net muscle protein synthesis.
Interestingly, simple carbs had a more profound effect on enhancing anabolic actions after exercise than complex carbs. Nonetheless, as a general rule, our body is better adapted to utilize complex carbs than simple carbs. Again, it is when you eat that makes what you eat mattes.
In conclusion:
Dietary carbs biological functions go far beyond just sheer energy production. Chronic carb restrictions may lead in the long run to total metabolic decline with severe consequences for survival (i.e. capacity to regenerate tissues and procreate.)
Ignorance, not Carbs, is our true enemy.www.warriordiet.com
Tuesday, June 07, 2005
Thursday, June 02, 2005
A couple of new KB items and a review
There are a couple new items at Dragondoor that can be valuable tools.
The 1st- "Get in the Best Shape of Your Life!" is by Lisa Shaffer. Here is what the exert says about it "Lisa Shaffer’s workbook is a valuable companion to the Russian Kettlebell. You will enjoy the variety of exercises and the author’s “can do” attitude. Com. Lisa has done a great job!"
—Pavel Tsatsouline, Chief Instructor, Russian Kettlebell Challenge
The book covers the basics with over 50 excercises and details for beginer and experts, men and women! If you are new to kettlebells this is a great way to start!
2nd - "Loaded Stretching The Russian Technique for Instant Extra Strength" By Pavel DVD Instantly Develop Greater Power, Intensity and Strength — by TurningYour Muscles into Coiled Springs of Explosive Steel!
What do I say "Simple, Painful, but extremely effective!" I've been using these between sets and after workouts with very good results.
Remember to increase your intensity!!!
The 1st- "Get in the Best Shape of Your Life!" is by Lisa Shaffer. Here is what the exert says about it "Lisa Shaffer’s workbook is a valuable companion to the Russian Kettlebell. You will enjoy the variety of exercises and the author’s “can do” attitude. Com. Lisa has done a great job!"
—Pavel Tsatsouline, Chief Instructor, Russian Kettlebell Challenge
The book covers the basics with over 50 excercises and details for beginer and experts, men and women! If you are new to kettlebells this is a great way to start!
2nd - "Loaded Stretching The Russian Technique for Instant Extra Strength" By Pavel DVD Instantly Develop Greater Power, Intensity and Strength — by TurningYour Muscles into Coiled Springs of Explosive Steel!
What do I say "Simple, Painful, but extremely effective!" I've been using these between sets and after workouts with very good results.
Remember to increase your intensity!!!
Thursday, May 26, 2005
Tips to loose weight and a great mass newsletter
Tips to loose weight.
1. Do not eat poor quality carbohydrates. Poor quality carbohydrates are those that contain sugar or are highly processed. These would include white breads, rolls and bagels, snack foods, candies, and even fruit juices. Eating these foods often will likely result in increased fat deposit and will prevent your body from maintaining a successful fat-burning mode. 2. Increase your muscle mass! The more lean muscle you have, the more calories your body will burn even at rest. Muscle is extremely active metabolically. Do some resistance training, add some muscle, and crank up that metabolism. 3. Never let yourself get too hungry, or too stuffed. It really is all about moderation. Time your meals so that you eat before you are starving . . . doing this one simple thing will cause you to almost always eat less. When you do eat, stop when your satisfied not when you are so stuffed you cannot even get down another bite. 4. Double up on your cardio training. From time to time it may be beneficial to the fat-burning process for you to split your cardio training into two short sessions rather than one longer one. Studies suggest that people who do 30 minutes of morning cardio and then 30 minutes of evening cardio lose more fat than those doing just one 60 minute session. 5. Eat more high fiber foods. Most of us do not get enough fiber in our daily diets, and that’s just a shame. Fiber not only promotes overall general health, but also can significantly aid in your fat-burning efforts. Vegetables, beans, whole-grains and nuts are ideal sources of fiber
During the summer months eat more fruits or vegetables that are high in water, and also increase you water intake.
I’ve been receiving a great MASS newsletter here is a link to it check it out!
In my own workouts I've lowered the weight and decreased the rest time between sets to almost nothing, giving an almost cardio affect.
1. Do not eat poor quality carbohydrates. Poor quality carbohydrates are those that contain sugar or are highly processed. These would include white breads, rolls and bagels, snack foods, candies, and even fruit juices. Eating these foods often will likely result in increased fat deposit and will prevent your body from maintaining a successful fat-burning mode. 2. Increase your muscle mass! The more lean muscle you have, the more calories your body will burn even at rest. Muscle is extremely active metabolically. Do some resistance training, add some muscle, and crank up that metabolism. 3. Never let yourself get too hungry, or too stuffed. It really is all about moderation. Time your meals so that you eat before you are starving . . . doing this one simple thing will cause you to almost always eat less. When you do eat, stop when your satisfied not when you are so stuffed you cannot even get down another bite. 4. Double up on your cardio training. From time to time it may be beneficial to the fat-burning process for you to split your cardio training into two short sessions rather than one longer one. Studies suggest that people who do 30 minutes of morning cardio and then 30 minutes of evening cardio lose more fat than those doing just one 60 minute session. 5. Eat more high fiber foods. Most of us do not get enough fiber in our daily diets, and that’s just a shame. Fiber not only promotes overall general health, but also can significantly aid in your fat-burning efforts. Vegetables, beans, whole-grains and nuts are ideal sources of fiber
During the summer months eat more fruits or vegetables that are high in water, and also increase you water intake.
I’ve been receiving a great MASS newsletter here is a link to it check it out!
In my own workouts I've lowered the weight and decreased the rest time between sets to almost nothing, giving an almost cardio affect.
Wednesday, May 25, 2005
Business 2.0 :: Magazine Article :: What's Cool :: No Time? No Excuse.
Business 2.0 :: Magazine Article :: What's Cool :: No Time? No Excuse.
Sorry it has been a while.....there will be updates soon, Tom
Sorry it has been a while.....there will be updates soon, Tom
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