Blog
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HOW TO: Barbell Shrugs
https://www.youtube.com/watch?v=-wHc5doy6mk -
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HOW TO: Chest Supported Cable Row
https://www.youtube.com/watch?v=bFoyFQaEWWs -
New Meditation? Shamanic Breath work
Meditation and other mindfulness practises can be a POWERFUL tool for your overall well being, fitness, and mental health. I was taken back and very impressed with my experience with the breath…
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HOW TO: Bench Press
https://www.youtube.com/watch?v=HBm_yeu46qo -
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Negative Calorie’ foods:
“‘Negative calorie’ foods (foods that have fewer calories than your body expends to digest them) likely don’t exist. However, food typically thought of as ‘negative calorie’ are often low in total calories…
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How much protein can the body use in a single meal for muscle-building?
“Published! Our review of literature indicates that the amount of protein you can use for muscle-building purposes is larger than often claimed. We speculate that anabolism is maximized by spreading out protein…
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Further Inspection: Artificial Sweeteners
Artificial sweeteners in the past few years have been claimed in the media to promote weight gain. This idea stems deeply from observational research that find correlations between overweight and obese people…
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How To COMBAT Nighttime OverFeeding!
I would also add that consuming a LOW calorie high PROTEIN snack is another great way to curb night over eating
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Want Muscle & Strength? Its all about the VOLUME
“A recent paper that SBS Academy lecturer, Dr. Mike Zourdos contributed to. The study looked at the effects of high and low repetitions during a daily undulating periodized (DUP) had on muscle…
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Glycemic Index of Carbs & Fat Loss??
Glycemic Index of carbs made no difference in weight loss: The glycemic index has been proposed as a usefultool in many areas of health. Low-GI foods have been recommended for better weight…
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Prebiotic’s and Fat Loss??
Fiber Prebiotics and your health: Probiotics and the importance of having healthy gut bacteria has been followed by an interest in prebiotics, which are foods for the bacteria in our gut. a-Galacto-oligosaccharides (a-GOS)…
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How to Improve Your SLEEP!
The current study covers caffeine and shows that it can influence the circadian clocks of individuals when consumed three hours before bed. Moreover, the study shows that these effects occur on a cellular…
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Effect of Contest Prep on the Body
A comprehensive case study on a natural bodybuilder during contest prep and post competition recovery: “This study provides a thorough documentation of the changes that occurred in 1 subject during natural body-building…
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4 Vs 2 Meals For Muscle??
Two well-controlled studies have shown the superiority of 4 meal doses of 20g whey eliciting a stronger anabolic response during a 12-hour period than 2 doses of 40g or 8 doses of…
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Where Do Your Calories Go?
This chart represents an active person’s daily energy expenditure: EAT: Exercise Activity thermogenesis TEF: Thermic effect of food NEAT: Non-Exercise Activity Thermogenisis BMR: basal metabolic rate (BMR) References:– AARR Dec 2015 – Trexler ET, Smith-Ryan AE,…
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Effect of FRUCTOSE on HEALTH:
STUDY:http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4599489/pdf/jah30004-e001700.pdf The authors sought to determine the effects of fructose on lipids in both healthy and unhealthy individuals. – 59 trials including 1,068 participants were assessed. – Healthy and unhealthy individuals from…
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MILK vs. BEEF Protein Post Workout??
Protein consumed AFTER resistance exercise increases post-exercise muscle protein synthesis rates. BOTH the beef and milk condition significantly increased myofibrillar protein synthesis – BUT milk’s effect was significantly greater at 2 hours…
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“The gut microbiota: A brief overview”
By Andrew Chappell, PhD Key points, the reader should take from this mini review are: – The microbiota plays a key role in the maintenance of the immune system and development of…
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Can you be a Healthy Vegan??
Veganism and the 80-10-10 Diet: “Based on the available evidence that several components of a vegan diet are health-promoting (e.g., unsaturated fats,[50,51,52] whole grains, [70,71,72] fruits and vegetables,[89,90,91] soy [92] and legumes…
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Low FAT Diets vs LOW Carb Diets?
Being the nutrition nerd that I am this recent study lead by Dr. Kevin Hall is one of my favourites. A couple key points from this study:1. When calories and protein are…
