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It's All In the Timing - The Latest On Pre/Post Workout Nutrition |
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Written by Will Brink
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Oct 24, 2007 at 10:28 AM |
Most people are aware that nutrient timing is as important as nutrient composition. In other words, it’s not just what you eat, but when you eat it that gives optimal results. As the man says, “Timing is everything.” Consuming the right foods at the right time can have positive effects on body composition: which means more muscle and less body fat.
Health-conscious people are told to avoid simple carbohydrates, and for good reasons. It’s not true all the time and in every situation, however. Following a heavy workout, there is a metabolic “window” - so to speak - where the body preferentially shuttles glucose into the liver and muscles to replace lost glycogen via both insulin-dependent and non-insulin-dependent transport mechanisms. Translated, this means your body will shuttle carbs and protein into the tissues you want (muscle) instead of storing them as fat after a workout.
To carry the analogy further, the metabolic window doesn’t stay open indefinitely, so you need to take advantage of the opportunity while it lasts. |
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Last Updated ( Oct 24, 2007 at 11:42 AM )
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Written by Karen Sessions NCSA-CPT
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Oct 23, 2007 at 08:43 AM |
I'm going to trash some nagging myths regarding female bodybuilding. You may or may not have heard these, but if you have, I want to smash them again because if you hear wrong information too much, it can implant itself into your brain without consent.
Nagging Myth Number One: 
Women who weight train will get bulky This horrid rumor that women who lifts weights get bulky prevents a lot of women from even entering the weight room. To satisfy rumor starters, these ladies participate in aerobics classes and become cardio queens and don't even come close to their true athletic ability or desired body shape. |
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Last Updated ( Oct 24, 2007 at 12:57 PM )
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The New Visualization Breakthrough: Mental Training Tactics For Health And Fitness Success |
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Written by Tom Venuto, CSCS, NSCA-CPT
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Oct 01, 2007 at 12:43 PM |
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Understanding the mind's role in motivation and behavior is one of the most critical elements in physical fitness success. If you struggle with changing habits and behaviors or if you can’t get motivated, then even the best training and nutrition program is not much help. A fascinating fact about your non-conscious mind is that it's completely deductive in nature. In other words, it is fully capable of working backwards from the end to the means. You do not need to have the means or the "know how" to achieve a goal at the time you first set the goal, because if you "program" only the outcome (the goal) successfully into your "mental computer," then your subconscious will take over and help you find the information and means and carry out the actions necessary to reach your desired end. |
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Last Updated ( Oct 01, 2007 at 12:44 PM )
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Nutritional Myths that Just Won't Die: Protein |
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Written by Will Brink
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Nov 06, 2006 at 03:08 PM |
When it comes to the topic of sports nutrition there are many myths and fallacies that float around like some specter in the shadows. They pop up when you least expect them and throw a monkey wrench into the best laid plans of the hard training athlete trying to make some headway. Of all the myths that surface from time to time, the protein myth seems to be the most deep rooted and pervasive. It just won't go away. The problem is, exactly who, or which group, is perpetuating the "myth" cant be easily identified. You see, the conservative nutritional/medical community thinks it is the bodybuilders who perpetuate the myth that athletes need more protein and we of the bodybuilding community think it is them (the mainstream nutritional community) that is perpetuating the myth that athletes don't need additional protein! Who is right?
The conservative medical/nutritional community is an odd group. They make up the rules as they go along and maintain what I refer to as the "nutritional double standard." If for example you speak about taking in additional vitamin C to possibly prevent cancer, heart disease, colds, and other afflictions, they will come back with "there is still not enough data to support the use of vitamin C as a preventative measure for these diseases," when in fact there are literary hundreds of studies showing the many benefits of this vitamin for the prevention and treatment of said diseases.
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Last Updated ( Oct 18, 2007 at 05:58 PM )
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A Letter from Your Belly Fat |
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Written by Craig Ballantyne, CSCS, MS
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Sep 24, 2007 at 09:59 PM |
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Dear Friend, This is a letter from your ol' pal, belly fat. We had a great run this summer, didn't we? Lots of good times, great food, and plain ol' sitting around eating too much.
Well, I'm thinking about sticking around another year if you don't mind. But you might need to get a bigger pair of pants, as I was thinking about expanding my place down here.
So do me a favor, avoid that interval training you were thinking of doing. The last time you did that stuff, I nearly had to look for a new place to live. I felt like the Wicked Witch of the West in the land of Oz. Did you hear me yelling, "Help me, I'm melting!"?
Instead, stick to that slow cardio stuff. Sure I get a little sweaty, and the ol' brain up there thinks it's doing "a real fat burning workout", but it's never enough to melt me outta here. |
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How to Get Rid of Man Boobs |
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Written by Craig Ballantyne, CSCS, MS
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Aug 28, 2007 at 09:12 PM |
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You don’t have to go through life with man boobs (otherwise known as male breasts). In fact, you can burn away chest fat and get rid of your manboobs forever with just three short, but intense workouts per week. Getting rid of manboobs is as simple as getting rid of any other fat. You need to cut back on the junk, and fill up on the intensity. Turbulence Training is the fastest fat loss workout you can do at home. You don’t need fancy equipment or a gym membership (where you’ll be too embarrassed by your man boobs to go anyway). |
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