May 2013
4 posts
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Oklahoma Tornado Relief Assistance
Are you looking to donate to assistance groups to help with the recovery in Oklahoma? Several links are below. Please let me know if you would like some added, or if there is reason to remove any links.
Please choose one donation organization below and make a small contribution if you can. Anything helps. I know there’s a lot of organizations so it’s a little overwhelming, but please...
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“The longer I live, the more I realize the impact of attitude on life. Attitude,...”
– Charles Swindoll
April 2013
7 posts
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12 Steps to Getting Big via EliteFTS →
Ask any big guy how he got to be 250 pounds or more and I guarantee his answer isn’t going to be, “I ate really clean and had non-starchy carbs, and I got hooge.” That has never been said ever. That said, there seems to be a trend right now of “eat clean and be lean” year around and a general discouragement of excessive bulking and dirty eating.
Eating clean year around is swell if your goal is...
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March 2013
5 posts
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Which Training Program Works Better?
All training programs work.. to an extent.
Let’s not forget that there is this little thing called the principle of specificity in regards to your training.
Specificity is the principle of training that states that sports training should be relevant and appropriate to the sport for which the individual is training in order to produce a training effect.
The Specificity Principle simply...
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Nutristrength: An Objective Look at Organic Foods →
Ask anyone around you and I’m willing to bet the majority will tell you that organic is somehow superior to conventionally grown crops. Whether it be the taste, the micronutrient quality, the overall freshness and safety, or the gaping hole it burns into your wallet, organic foods have been touted as “nutritionally superior” almost everywhere you look. But is this true? Is...
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The myth that women shouldn't lift heavy is only...
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Interview with The Spartan Warrior
I was asked to do an interview through an e-mail exchange a few months back for an individual that would be submitting it to their university’s website and newspaper. There’s some good information in here and since I get a lot of these same questions in e-mail I thought I’d post it up to let you read through it. Enjoy.
Tell me a little bit about yourself, what you do, and what...
February 2013
2 posts
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January 2013
10 posts
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Nutrient timing revisited: is there a... →
Abstract (provisional)
Nutrient timing is a popular nutritional strategy involves the consumption of combinations of nutrients—primarily protein and carbohydrate—in and around an exercise session. Some have claimed that this approach can produce dramatic improvements in body composition. It has even been postulated that the timing of nutritional consumption may be more important...
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More isn't better. Better is better.
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The Real Biggest Losers? The Show's Audience →
Dear American Academy of Pediatrics (AAP),
Last week, reinvigorated by some fresh young blood, season 14 of the prime-time weight loss extravaganza known as The Biggest Loser enjoyed its most watched premiere in its nine-year history. And when I say young blood I mean it, as this season marks the first time that The Biggest Loser has included children in the mix — two 13-year-olds and one...
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The Minimum Effective Dose For Fat Loss by Jen... →
Using the Minimum Effective Dose for Fat Loss
The Minimum Effective Dose (MED) is defined as “The smallest dose that will produce a desired outcome.”
That only makes sense, right? To do the least amount possible that gets you what you want. However, for some oddball reason, when it comes to fat loss, people do the exact opposite. They pull out all of the stops. They slash calories and start...
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The Unraveling of the Dieting Dilemma
According to the World Health Organization (WHO) more than 1.4 billion adults, 20 and older, are overweight. It is no wonder why people are becoming more and more obsessed with dieting when the numbers point to growing increases in weight and health risks. This is not to mention that the pressure to look leaner is constantly placed in front of us through advertisements in magazines, movies, and...
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Dr. Oz’s Miracle Diet Advice Is Malarkey →
As people were getting ready for the holiday season and its accompanying waist expansion late last year, Dr. Mehmet Oz let viewers of his TV show in on a timely little secret. “Everybody wants to know what’s the newest, fastest fat buster,” said the board-certified cardiothoracic surgeon and one of People magazine’s sexiest men alive. “How can I burn fat without spending every waking moment...
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Losing Weight and Losing Our Minds
Summer is always closer than you think and so this means that the idea of being out in public wearing nothing but a bathing suit in front of everyone crosses many of our minds on a regular basis. For some it is an opportunity to show off what hard work and discipline will get you while others are panicking to find a perfect diet that will let them shed the last few pounds. According to data from...
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“A closing point I want to make has been demonstrated in Hu et al’s recent...”
– Alan Aragon
December 2012
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Random Fitness and Nutrition Thoughts and Basic...
Important Things to Remember
Cardio does not fix a bad diet.
The key to fat loss is an energy deficit that can be created through a caloric deficit or increasing activity levels. However, too large of a deficit will be detrimental.
Aim for a loss of .5-1.5% of body weight weekly if the goal is fat loss.
Optimal fat loss is obtained through diet and weight training, not cardio. Weight training...
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"What's the best tip for losing weight?"
I received this question a few days ago and thought I would answer it publicly here seeing as I would guess more than one person might have this exact same question.
Well, there is no magic trick or best tip. I would assume you already realized this, but it’s worth reiterating. The be all end all of losing weight will be that you find something that you can stick to (dedication) and that...
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The Spartan Warrior: Nutrition Articles →
The nutrition page has been completed and can be accessed in it’s entirety here. This section will continue to be updated with new articles and research as time goes on. Previous articles have been updated to reflect current research and information.
Below you will find the articles located on the nutrition page. Please feel free to look over these if you haven’t already and even if...
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November 2012
4 posts
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Effect of Squat Depth and Barbell Load on Relative... →
Abstract
Resistance training is used to develop muscular strength and hypertrophy. Large muscle forces, in relation to the muscle’s maximum force-generating ability, are required to elicit these adaptations. Previous biomechanical analyses of multi-joint resistance exercises provide estimates of muscle force but not relativemusculareffort (RME). The purpose of this investigation was to...
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“Learn from everyone. A smart person who is dedicated to personal growth can find...”
– Eric Helms, Pro Natural Bodybuilder, MS, CSCS
October 2012
5 posts
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Stopping the Unwanted Increase of Girth in the...
Growth is something that we desire as a nation in many ways. We want to grow our bank accounts and our investments. Parents want to watch their children grow up and become successful. Unfortunately, our nation’s parents are also watching the growth of their children physically at a very alarming rate. Visit any public setting that children frequent whether it be your local mall, park or movie...
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“The mind is the battleground. It is the place where the biggest conflict is. It...”
– T.D. Jakes
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Interval Sprints More Effective Than Steady State... →
Testing showed that men and women doing 4-6 bouts of 30 second all-out sprints with a 4 minute recovery in between had a more significant loss in fat mass than endurance training (steady state cardio) performed for 30-60 minutes at 65% VO2 max. Both were done 3 times a week for 6 weeks.
Want to burn more fat? Do sprint intervals and be done in a fraction of the time.
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Interview With Nutrition Expert Alan Aragon
Alan, what is your general philosophy on food sources regardless if the individuals is in a caloric surplus or deficit, the phrase “Clean Eating” is thrown around a lot. Could you shed some light on research or any information regarding utilizing different sources that may be considered bad and the impact it may/may not have on body composition?
You know that the cleanest food in the world is?...
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You Won't Be Stopped
You wake up to the sound of your awful alarm hours before the sun even dares to show it’s face several days a week. Around the time most people are waking up to start complaining about having to roll out of bed you are finishing a workout where you just busted your ass for a few hours. You get home and then get to work on your most important job and that is being a good husband to your wife...
September 2012
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“Man cannot remake himself without suffering, for he is both the marble and the...”
– Alexis Carrel
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Interview With Nutrition Expert Alan Aragon by... →
Great interview of Alan Aragon posted up at workout911.com by Brad Schoenfeld today. It touches on a multitude of topics and well worth the read for some beneficial information.
Those of you who follow this blog undoubtedly know about Alan Aragon. Fact is, there’s no one in the field of nutrition I respect more. Alan holds a master’s degree in nutrition, consults with a legion of famous clients...
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Are Organic Foods Safer or Healthier Than... →
Click the link above to read the study put out by Stanford University.
Organic food is not more nutritious than conventional food, but it does make people more pompous acting. Ever met someone that talks about eating only organic? Do they ever shut up about it?
Yes you are exposed to less pesticides eating organic produce, but guess what? Even with some organic produce you are consuming...
