Embrace Your Human Animal

  You are an animal. You were born with the ability to chase down prey, to flee creatively, to coordinate attacks, and to thrive in the rainforest and tundra alike. For millennia, your species lived every day as a testament to its rich, diverse, extraordinary gifts for adaptation and brilliant ingenuity. Chief among those traits is resilience. Humans have defied all logical limitations, marching for days past the point of exhaustion, outsmarting every potential predator, crossing oceans, withstanding elements, and conquering seemingly uninhabitable landscapes. Humans have persisted, despite war, famine, disease, unimaginable loss, and overwhelming disadvantage. Through it all, our species has been driven by deep communal bonds, an unquenchable curiosity, and a resolute refusal to be conquered by fear. This amazing biological heritage precedes you, and yet you won’t let your son climb a tree because he might fall and hurt himself. You don’t want him to mow the lawn because it’s hot outside. But this odd, limited worldview isn’t limited to shielding your kids. You’ve decided never to squat because it’s “dangerous,” and instead resigned yourself to treadmill [...]

Embrace Your Human Animal 2017-11-15T18:09:50+00:00

5 ways overeating wreaks havoc on your body

  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 [...]

5 ways overeating wreaks havoc on your body 2017-11-14T21:44:13+00:00

How coffee can supercharge your sugar cravings

  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,” [...]

How coffee can supercharge your sugar cravings 2017-11-12T18:43:28+00:00

7 Ridiculous Broscience Workout Myths You Should Stop Believing Immediately

  You’re going about your business in the gym. Then a jacked dude saunters over and decides to share some of his glorious wisdom. And because he’s jacked, you believe what he says. In actuality, he was spewing some good ole’ fashioned broscience—anecdotal information that sounds credible but is not backed up by actual science. Often this kind of info is harmless. But if you’re not careful, bad broscience can ruin your workouts. Below we share seven common broscience tips you might hear in the gym and why these tips are misleading. Broscience Myth 1: Lifting Slow Makes You Slow “One of the worst tips I hear is ‘train slow, be slow,'” says Tony Bonvechio, strength coach at Cressey Sports Performance. “They think that if you lift heavy and the bar moves slowly, then you’ll lose your ability to move quickly or jump.” Problem is, this rules out max strength training, which is absolutely critical to an athlete’s development. Strength is the foundation of athletic movements. You need to lift heavy to build max strength, and sometimes the bar moves [...]

7 Ridiculous Broscience Workout Myths You Should Stop Believing Immediately 2017-11-09T18:34:07+00:00

PLAN ON LIFTING OR SQUATTING SOMETHING HEAVY? CHECK YOUR NECK

  Today’s guest post comes courtesy of frequent contributor, Dr. Nicholas Licameli. He covers a topic that’s sometimes controversial: Neck position when lifting heavy things. Some people play close attention to it (as they should), while others play it off as “no big deal” and point towards really strong people who seemingly have never had any issues with their neck(s). “See! They do it.” Yeah, well, you’re not them. And most other people aren’t either.1 One of the most common issues I see in the deadlift and squat (and plank, push-up, bent over row, etc.) even in experienced lifters, is forgetting to “set” the head and neck. Feet gripping floor with 3 points of contact? Check. Pelvic floor engaged? Check. Transverse abdominis braced? Check. Diaphragm engaged? Check. Shoulders and scapulae tucked down and back, squeezing the armpits? Check. Neck straight and chin tucked?… The hip hinge is the foundation to all movements that involve bending over or squatting. A proper hip hinge starts at the hips (naturally) with your spine in a neutral position. But “spine in neutral position” does [...]

PLAN ON LIFTING OR SQUATTING SOMETHING HEAVY? CHECK YOUR NECK 2017-11-09T17:55:58+00:00

Top 5 Leg Training Mistakes & How To Correct Them

  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 [...]

Top 5 Leg Training Mistakes & How To Correct Them 2017-11-09T16:58:16+00:00

What Food Supplements Worked Best For 60s & 70s Bodybuilders?

  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/  

What Food Supplements Worked Best For 60s & 70s Bodybuilders? 2017-11-09T04:12:26+00:00

Try This Crawling Workout to Build Core Strength and Endurance

  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: [...]

Try This Crawling Workout to Build Core Strength and Endurance 2017-11-06T15:13:14+00:00

Muscle Memory: The Three Key Muscle Fiber Changes

  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 [...]

Muscle Memory: The Three Key Muscle Fiber Changes 2017-11-05T12:34:50+00:00