It’s all too easy for a cheat day to slide into a cheat weekend, and then for your nutrition plan to just fall apart altogether. Here are five good reasons to stick to the plan—or recover from that donut binge before it’s too late. MOST OF US know the occasional cheat meal is no big deal. It’s not like one night of overeating can undo months of dieting and working out. But what about a week of overeating? Or what if eating till your stomach hurts becomes a regular weekend habit? If your diet is clean all week, can overdoing it actually mess with your body? The answer is yes, says Ilyse Schapiro, R.D., C.D.N.: “If you’re healthy, occasionally overeating won’t kill you. But regularly overeating, or overeating for an extended period—such as a week or more—may cause changes in health and body composition.” Kind of scary, right? Here’s everything you need to know before going on that next burger bender—and how to indulge without throwing your health goals or physique progress off track. 1. Overeating can soften your [...]
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Caffeine can temporarily dull your ability to taste sweetness, which drives your desire for sugar, a new study suggests. THERE’S A REASON you’re hard-pressed to enjoy a hot cup of coffee without an accompanying bear claw, donut, or a cinnamon bun (drooling yet?). While caffeine gets you all jazzed up for the day, it also temporarily dulls your ability to taste sweetness, which ramps up your desire for sugar, according to research from Cornell University. In the study, the scientists gave one group of people decaffeinated coffee with 200mg of caffeine added (strong cup o’ Joe) and another group straight decaf. Both brews had identical amounts of added sugar. Those who drank the caffeinated cup rated it as less sweet than did the straight decaf folks. In the second phase of the study, participants were asked to rank how alert they felt, and guess how much caffeine was in their coffee. Interestingly enough, men and women reported the same boost in alertness. “When you drink caffeinated coffee, it will change how you perceive taste—for however long that effect lasts,” [...]
Quads are huge muscles positioned right above your knees. They have the opportunity to grow to huge proportions, especially if you exercise them correctly. Nevertheless, modern bodybuilders rarely take the time to put in enough effort into these muscles so they are often much less developed than their full potential allows them. More often than not, the squat rack and leg presses that you do in the gym are not enough or you’re not doing them correctly, so let’s take a look at some of the biggest mistakes that people make when trying to buff up their legs. 1. Incorrectly Targeting Areas It’s a common gym myth that if you want to improve your quads on the account of exercising your glutes, you should position your feet a little bit forward. It doesn’t matter if you’re doing hack squats or using a Smith machine, this myth always comes into the conversation as “fact”. You would be surprised to learn that this isn’t the case. It even goes to that extent that a lot of bodybuilders think that positioning your [...]
Old school food supplements before Whey protein. STRAIGHT FACTS WITH JERRY BRAINUM – is an in depth exploration of the more complicated elements behind bodybuilding training, nutrition, and supplements. Hosted by legendary and longtime industry expert, Jerry Brainum, Straight Facts answers user questions so no one is left in the dark. We live in a day where there are hundreds of options for supplements in the bodybuilding market. It has gotten to the point where there are so many options it’s near impossible to know which is the best to use and if there’s anything else missed out on. That’s why this week Jerry Brainum is breaking down the prime food supplements that old school bodybuilders used before things got so complicated. We’re talking about 60s and 70s era bodybuilders. Could any of this old school knowledge be useful today? Jerry helps sort out the answers in our latest Straight Facts episode. Check it out above. Source: https://generationiron.com/straight-facts-food-supplements-worked-best-60s-70s-bodybuilders/
Seeking a change of pace from doing conventional weight training exercises during summer offseason workouts? This article provides refreshing and challenging exercises done on all fours. The crawling movements not only test upper- and lower-body strength and core stability, but when combined with multidirectional Sprints, Planks or superset with Squat Thrusts or with walking alternated Staggered Push-Ups, for example, they also provide additional sports performance-enhancing components such as speed, agility, power, size and endurance. Bonus: The combo exercises require minimal equipment and are also ideally suited for upcoming fall sports for quickly arising from a prone, seated or supine position to either defend an opponent or get back on offense. Equipment Timer (optional) Four cones (or other markers) Tape measure Water bottle Guidelines Perform a lower- and upper-body dynamic warm-up (e.g., Side Lunges with Arm Circles). Finish with cooldown full-body stretches optimizing range of motion and flexibility. Hydrate before, during and after workouts. Vary the exercise sequence per each workout for diversity. Do the exercises on non-consecutive days for adequate recovery. Perform one set of each exercise combination. Rest: [...]
Muscle memory, the ability of the muscle to remember or store information from previous training interventions following a long-lived period of detraining as to accelerate the retraining process, is a fascinating subject of which we have only scratched the surface. Of great importance, however, is this phenomenon in relation to the structuring of an individual’s training, whether it be a coach, athlete, or weekend warrior. Memory is an essential component of the human body, regardless of its area of origin. It must be understood that the body has one primary goal: to survive. Thus, while adaptation is a costly process, it is also a necessary process and, when a stimulus the body had to interact with in order to initiate this adaptation subsides, it is still universally acknowledged that remnants or “memories” are left behind. As put forth by Levin et al, memory can be defined as, “experience-dependent modification of internal structure, in a stimulus-specific manner that alters the way the system will respond to stimuli in the future as a function of its past.” Taking a real-world perspective [...]
There are tons upon TONS of people in the world that wish to lose weight and strut about here and there in their newfound confidence but is starving yourself the way to go? The short answer is no, but of course I’m going to explain the long answer to you anyway so sit back, relax and read up! Losing weight requires you to reduce your total caloric intake daily so it would make perfect sense to stop eating altogether to achieve this, right? RIGHT?! Not at all. Let’s begin to explain why; one of the things that happens when you decide to starve yourself is your body goes into what we call “starvation mode” and in this state your metabolism begins to slowly shut down. Starving yourself will trick your body into believing it may not eat again so what it does is begin fighting to hold on to every calorie and every ounce of fat on the body, kind of counterproductive right? This serves as a method of protection to aid in our survival, for instance if you’re [...]
Eggs have been recognized as one of the best bodybuilding foods. Rich in protein, low in everything else, if you skip the yolks, and healthy when cooked in a variety of delicious recipes. However, what does supplementing with eggs look like? Does it give your muscles new opportunity to grow or does it provoke a negative response from your body? We know that eggs have been beaten up (no pun intended!) over their contents but in reality they are one of the best things you can eat in almost any diet. You might even be interested in supplementing with egg protein, and you wouldn’t be wrong to try it, as more often than not, when combined with the right exercise regimen and diet schedule, they’ll result in growth and improvement. Eggs are a well-known fitness food and if you need any protein you can always get it from an egg. They contain high-quality protein which will satisfy your body’s needs and make sure you continue to improve. If you’re allergic to dairy or soy, don’t worry – you’ll be [...]
Certain proteins in your muscle fibers help regulate sleep duration and quality, according to a new study. AT THIS POINT, everyone knows that restful, restorative sleep is absolutely essential for getting (and maintaining) a healthy, strong physique. But now we’re getting an idea of exactly why sleep matters to your muscles—and as it happens, your muscles might matter for your sleep, too. In a scientific study, which was done at the University of Texas Southwestern Medical Center, researchers focused on sleep disorders in mice and inadvertently discovered that a certain protein found in muscles (dubbed BMAL1), helps regulate sleep duration and quality. When the mice were sleep deprived, the mice with plenty of BMAL1 in their muscles weren’t as affected as those mice with lower levels of BMAL1. And when the scientists took the protein out of mice muscles completely, those rodents suffered from severely disturbed sleep—they were sleepier and recovered more slowly. The study authors believe the discovery could lead to treatments that could help people in jobs that demand extended periods of wakefulness—airline pilots, security guards, soldiers, [...]
Pull-Ups are a great exercise to test relative body strength; not only do you have to be strong, you have to be strong and lean. Whether you are looking to do your first Pull-Up or do several Pull-Ups, here are three great exercises to help you improve your upper-body strength. 1. Isometric Holds This pull-up variation allows an athlete to get strong at the top position of the exercises, which is generally the weakest portion of the exercise. Using a box, the athlete will jump and hold their chin above the bar for 3-5 seconds before lowering down and repeating the exercise. Aim to do 5-10 perfect reps. 2. Eccentric Pull-Ups This is another great variation of the Pull-Up. Because a muscle is stronger contracting eccentrically, an athlete is able to lower much more weight than they could pull up. This allows the athlete to go through full range of motion, without actually being forced to pull their body up to the bar. 3. Cluster Sets A cluster set breaks a normal straight set into more manageable pieces. Using [...]