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More reasons to eat MORE protein!
1. A recent study showed 3-fold greater effect size on fat loss in studies where only a 5% difference in protein intake was maintained: – Clifton PM, Condo D, Keogh JB. Long…
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HOW TO: Bench Press
https://www.youtube.com/watch?v=HBm_yeu46qo -
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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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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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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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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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Casein Before Bed??
Casein Protein Before Bed? “If someone were consuming ample amounts of protein that was evenly distributed throughout the day, it is difficult to see how improving protein quality (for the purposes of…
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An Athletes Guide to Training On Your Period
Well referenced article for the ladies who lift:http://www.strengtheory.com/menstrual-cycle-contraceptives…/ Bloating is a particularly interesting topic. Most women report some degree of bloating during the pre-menstrual period and early menses, but the research is…
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How to Target Your Rear Delts!
How to effectively target your REAR DELTOIDS: “Isolation exercises for the rear delts kick the shit out of compound movements in terms of EMG activity. Botton et al (4) conducted the most…
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3D Anatomy Software for Personal Trainers and Fitness/Health Gyms
3D Anatomy Software for Personal Trainers and Fitness/Health Gyms In these past few years my personal training and sports nutrition coaching business has really taken off and I have been gifted with…
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Homemade Quest Protein Bars
Homemade Quest Protein Bars A while back I wrote a blog post on the famous Quest Protein Bars and listed as well as tasted all the different varieties at the time. (A tasty blog post…
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The Importance Of Sleeping and Physique Transformation
Are you sleeping? So you’ve finally decided its time for a change. Its time to shed all that unwanted body fat, become healthy and fit, and maybe build some muscle too. You’ve…
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To Do Or Not To Do: Best Exercises to Choose
What are the best exercises I should be doing? A simple question, but for many, a confusing and uncommon answer. The fitness industry is constantly evolving with new gimmicks, methods, and products.…
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Warm Up Exercises Before A Workout
Everyone who works out in a gym or does some sort of physical activity needs to take advantage of proper warm up exercises, its critical. Now I know you you might…
