May 2012
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“I ask not for a lighter burden, but for broader...
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People exposed to organic foods are more... →
Participants in organic food group were ‘kind of jerks,’ says study author.
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“No one will ever know the specifics of what you’re going through, but...”
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“Most people don’t have the balls to go after their dreams or goals and so...”
– Layne Norton
April 2012
17 posts
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Don’t be upset by the results you didn’t get with...
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Resistance Exercise Load Does Not Determine...
exercisescience:
The Phillips group is back at it again with another great muscle paper that just came out about hypertrophy (gaining muscle mass). It one is not nutrition oriented this time, but instead discusses the amount of weight necessary to stimulate an increase in muscle size.
Introduction: It has been shown that under an acute exercise bout, using 30% of a person’s 1 rep max (1RM) to...
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‘Healthy’ Foods that Really Aren’t: Nutritionists...
Nothing! Everything’s Fine in Moderation
Health gurus may gasp in horror, but Alan Aragon, a southern California-based nutritionist who works with professional athletes, welcomes pretty much anything into his diet. “There are no foods I can think of that I would completely avoid,” he says. “I like to say, ‘avoid food avoidance.’ This helps reinforce the principle that everything — and I...
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“Beware the person selling Suffering as Dedication, Exhaustion as Virtue and...”
– Brad Pilon, author of Eat Stop Eat
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Beginner's Guide: 6 Basic Compound Lifts And How...
The core of any good exercise program should be built around the 6 basic compound lifts. These are the basis of weightlifting, the cornerstone of muscle building, the mecca of mass, the… well, you get the idea.
Must you do all of these? No. Nothing is a “must”. But instead of wasting countless hours doing 45 degree back hyper-extensions, concentration curls, and pec-dec flyes,...
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Question: What advice would you give to a fitness...
Training must facilitate the adaptations necessary to promote muscle tissue growth and diet must be there to complement the physiologic needs of the body in order to support growth and recovery. Without one or the other the equation falls apart. Since I am a nutrition major, I will address the diet side of the equation.
A diet which promotes recovery and growth is one which first and foremost...
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Nutrients And Where To Find 'Em
This post is meant as a quick reference guide to explain what nutrients are and the main sources of them. It isnt an in depth discussion about nutrients or any aspects of them, simply a quick reference guide, handy for newbies or for anyone wanting to ensure that they have a balanced diet.
The post is divided into sections. The first covers the macronutrients plus water and fibre. From there the...
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A Half Squat Is Not A Squat →
I just don’t understand why people think it’s okay to do partial reps of anything, much less in squatting. Muscular development or strength is achieved by working muscles through a full range of motion. Squatting, benching, or curling through half of the ROM only trains the musculature through that given ROM and typically subjects it to injurious forces. For example, a half squat will not...
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What's your #1 song that pumps you up?
Mine would have to be Sleep Now In The Fire by Rage Against The Machine. Every time I hear it before a lift everything just gets turned up to 11.
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“I hate to break this to you, but a doctoral degree doesn’t automatically...”
– Alan Aragon, M.S. in Nutrition
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March 2012
20 posts
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03/20/12: Follow Friday - The Birth of Athena
Introduction
I have decided that another way I can help spread the truth about nutrition and fitness to as many people out there reading as possible would be to start a weekly blog post dedicated to other websites and bloggers that are fighting the good fight. By this I mean that they too are doing their best to give out accurate and supportive information.
The only websites or blogs that I will...
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Influence of squatting depth on jumping... →
Abstract
It is unclear if increases in one repetition maximum (1-RM) in quarter squats result in higher gains compared to full depth squats in isometric force production and vertical jump performance. The aim of the research projects was to compare the effects of different squat variants on the development of 1-RM and their transfer effects to Countermovement (CMJ) and Squat Jump (SJ) height,...
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The Paleo Manifesto, Pt. I: Idiot Ideology →
Opening Comments
In keeping with the theme of evolution and nutrition, today’s article is going to be the first installment of a two-part series on the Paleo diet (also called hunter-gatherer, Stone-Age, or ancestral dieting). Even if you are not familiar with Paleolithic nutrition per se, you most likely are familiar with Atkins, The Zone, or South Beach, which are essentially less-strict...
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Blog Updates →
Updated the side links this morning on the main page to include the following articles for easier access:
Whole Eggs vs. Egg Whites
Creatine: What Is It And Why You Should Supplement It
Also, the article Supplements: What’s The Deal? has been updated.
Don’t forget that you can keep up with my day to day journal through my training log here or follow/interact with me on Twitter...
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Lift-Run-Bang: Darksidin'... Obsessions... Pt. 3 -... →
Your training life, just like your personal or professional life, is a journey. Or let me say, it’s supposed to be. People are in such a hurry to arrive at their destination that they never enjoy the trip, or even bother to ask themselves, what happens when or if I arrive at that destination?
Quit?
Make a new goal?
Obsess over fat on their big toe?
Want another inch on your...
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“Question: What are the major things that annoy you about the fitness industry?
...”
– Matt Perryman
Thanks to Erick Stevens for posting this quote and link in NutMisc.
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A Calorie Isn't A Calorie (?) →
Ever since Nicholas Clement defined the calorie as a unit of heat back in the 19th century, we’ve used it as a measure for the energy available to our bodies in the food we eat. The so-called “kilogram calorie” (or kilocalorie), which you see on nutritional labels, equates to the energy needed to raise the temperature of one kilogram of water by one degree Celsius.
These capital-C Calories...
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Most Weight Loss Supplements Are Not Effective... →
It took every ounce of my self-control to not just type, “duh!” as my only comment for this article today.
Normally I would not have posted up an article that I feel is so blatantly obvious, but I truly feel that there are so many people out there that still search for the secret to their weight loss in a pill bottle or through a specific, special diet.
Weight loss is achieved...
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Weekly Q&A - 03/06/12 - Responses Pt. 1
This is part one of the responses to the Weekly Q&A post that can be found here. If you’d like to ask a question then please refer back to the original post.
Thank you and enjoy!
shawmor answered your question: Weekly Q&A - 03/06/12
I eat roughly 1800 calories a day. If I burn 500 do I still eat 1800 or do I eat 2300?
First, I have no idea if that’s how much you should be...
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Weekly Q&A - 03/06/12
Reply to this post with your questions and I will do my best to answer them when I am able to throughout the day.
Also, if I can’t understand your question then how do you expect me to answer it? Please do your best to be clear and concise with what you’d like to know.
(?)
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No gimmicks.
No special book.
No secret equipment.
No magic pill.
Weight loss is achieved by having an energy deficit.
Weight gain is achieved by having an energy surplus.
The end.
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Make your life about experiences not appearances.
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Anyone that bashes IIFYM clearly doesn't... →
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Tracking Your Calorie & Macronutrient Intake
Important Points:
Calorie/Macro tracking online is NOT 100% necessary. You don’t have to do it and no one is going to force you to. What matters the most is that you are eating appropriately for your goals and needs. There are several ways you can do this (eg: via portion control, via spreadsheet, via diabetic exchange lists).
Calorie/Macro tracking is only as accurate as you make it. So,...
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“The problem, often not discovered until late in life, is that when you look for...”
– Neil deGrasse Tyson
February 2012
20 posts
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Eat Your Broccoli: Another Mechanism Discovered by... →
ScienceDaily (Feb. 28, 2012) — Researchers in the Linus Pauling Institute at Oregon State University have discovered yet another reason why the “sulforaphane”compound in broccoli and other cruciferous vegetables is so good for you — it provides not just one, but two ways to prevent cancer through the complex mechanism of epigenetics.
Epigenetics, an increasing focus of...
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Myth Busters: 5 Fitness And Nutrition Myths... →
Myths just made life a lot harder. That’s because fitness and nutrition misinformation fool men and women into being confused and frustrated in their journey to creating a healthier lifestyle. Even when you’re already achieving results, a small myth or hear say conversation can throw you off. Thankfully, I’m about to inform you about fitness and nutrition misinformation.
Here are five fitness...
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