“A lot of very beneficial information.....Different HIT exercises I haven't heard of before” -W. Pruitt
“Techniques in these books are Fantastic….would recommend to any and all HIT trainers” -A. Gutierrez
" Five star all the way. Every HIT training method is covered in these books. Love them” -J. Berndt
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Finally a comprehensive volume of eight ebooks on both High Intensity(HIT) and Volume Bodybuilding Training!
There are many unique training programs contained in my books that give bodybuilders new techniques to increase his/her muscle building potential.
Complete explanation of:
Rolling static partials
HIIT-Lose weight FAST with Interval Training!
Unilateral training- why it works better than traditional training
Why training smarter -not longer builds muscle faster!
How to implement Progressive Overload and Double Progressive Overload to Supercharge Muscle Gains
Learn how to determine the ideal training frequency for your body type
Which supplements to take to safely build lots of muscle
All programs are fully-explained with complete workout routines for each different technique.
Stop Wasting Time and Effort-Build Maximum Muscle!
Thursday, June 30, 2016
Have you ever heard of the hormone uroguanylin? Most people haven’t! Uroguanylin is an appetite-suppressant hormone. It’s secreted by your gut cells, telling your brain to stop eating.
Scientists have just started investigating this hormone in relation to appetite, calorie burning, and even the generation of “brown” fat in your body – i.e. the only kind of fat that is metabolically active and actually burns white fat! So, what happened in this study?
It appears that overeating calories stops the production of uroguanylin. In other words, you won’t be getting its “stop eating” signals. This can promote even more eating, eventually leading to obesity and metabolic syndrome. This is an example of epigenetics “gone wrong”.
Remember what epigenetics is? The switching of genes “on” or “off” by environmental signals. In this case, overconsuming calories switches off the gene that is supposed to tell your gut cells to make this appetite-suppressant hormone. Too many calories, less uroguanylin, more overeating (Kim et at., 2016) The gene is called GUCY2C. But, with this gene inactive, overeating can lead to even more overeating.
Tuesday, June 28, 2016
Thursday, June 16, 2016
Historically, obese individuals were believed to have lower energy expenditure (EE) rates than nonobese individuals (normal and overweight), which, in the long term, would contribute to a positive energy balance and subsequent weight gain.
The aim of this review was to critically appraise studies that compared measures of EE and its components, resting EE (REE), activity EE (AEE), and diet-induced thermogenesis (DIT), in obese and nonobese adults to elucidate whether obesity is associated with altered EE.
Contrary to popular belief, research has shown that obese individuals have higher absolute REE and total EE. When body composition (namely the metabolically active component, fat-free mass) is taken into account, these differences between obese and nonobese individuals disappear, suggesting that EE in obese individuals is not altered.
However, an important question is whether AEE is lower in obese individuals because of a decrease in overall physical activity or because of less energy expended while performing physical activity. AEE and DIT could be reduced in obese individuals, mostly because of unhealthy behavior (low physical activity, higher intake of fat).
The current evidence does not support the hypothesis that obesity is sustained by lower daily EE or REE. Future studies, comparing EE between obese and nonobese and assessing potential physiologic abnormalities in obese individuals, should be able to better answer the question of whether these individuals have altered energy metabolism.
Wednesday, June 15, 2016
Here is a different method of doing static holds during your high intensity workout.
Pump out reps with one arm during seated dumbbell presses while doing a static contraction hold with the other arm.
Sit on a bench with a dumbbell in each hand. With your left arm,press the dumbbell overhead,stopping short of lockout. Hold the weight in that position while pressing the dumbbell with your right arm. Continue pressing for 5 reps,then hold in the pre-lockout position while pressing the weight with your left arm.
Continue alternating arms until failure is reached.
The routine looks like this:
Standing dumbbell side raises-1x15-Do a static hold with your left arm at shoulder height while completing 5 reps with your right arm. Switch sides and do a static hold with your right while doing 5 reps with your left arm. Alternate like this until a total of 15 reps have been done with each arm.
rest 20 seconds
Seated dumbbell presses-1x12-Do six reps with your left arm while holding the dumbbell in the pre-lockout position with your right arm. Switch and do 6 reps with your left arm.
Tuesday, June 7, 2016
What is L-Glutamine?
The Benefits: What Can L-Glutamine Do For You?
Metabolism and Growth
Thursday, June 2, 2016
Tuesday, May 24, 2016
Thursday, May 19, 2016
Diets rich in fruits and vegetables (FV), which contain (poly)phenols, protect against age-related inflammation and chronic diseases. T-lymphocytes contribute to systemic cytokine production and are modulated by FV intake. Little is known about the relative potency of different (poly)phenols in modulating cytokine release by lymphocytes. We compared thirty-one (poly)phenols and six (poly)phenol mixtures for effects on pro-inflammatory cytokine release by Jurkat T-lymphocytes. Test compounds were incubated with Jurkat cells for 48 h at 1 and 30 µ, with or without phorbol ester treatment at 24 h to induce cytokine release. Three test compounds that reduced cytokine release were further incubated with primary lymphocytes at 0·2 and 1 µ for 24 h, with lipopolysaccharide added at 5 h. Cytokine release was measured, and generation of H2O2 by test compounds was determined to assess any potential correlations with cytokine release. A number of (poly)phenols significantly altered cytokine release from Jurkat cells (P<0·05), but H2O2 generation did not correlate with cytokine release. Resveratrol, isorhamnetin, curcumin, vanillic acid and specific (poly)phenol mixtures reduced pro-inflammatory cytokine release from T-lymphocytes, and there was evidence for interaction between (poly)phenols to further modulate cytokine release. The release of interferon-γ induced protein 10 by primary lymphocytes was significantly reduced following treatment with 1 µ isorhamnetin (P<0·05). These results suggest that (poly)phenols derived from onions, turmeric, red grapes, green tea and açai berries may help reduce the release of pro-inflammatory mediators in people at risk of chronic inflammation.
High-fructose diets (think added sugars in processed foods and drinks) modify 940 genes in the brain. And not in a good way! In this remarkable nutrigenomic study, scientists discovered how high-fructose consumption alters: 734 unique hypothalamic genes and 206 hippocampal genes. These genes aren’t just “any” genes. They are actually fundamental to survival.
They control metabolism, cell communication, inflammation, and brain function. To give you an idea, certain alterations to those genes can lead to leptin resistance, metabolic syndrome, and brain diseases such as Parkinson’s, depression, and bipolar disorder. Snapshot of how fructose either switches “on” or “off” entire gene networks in the brain. Gomez-Pinilla et al., 2016.
We also know from previous research that high-fructose diets from processed foods and drinks: damage the communication between brain cells, increase toxic molecules in the brain, and in the long term, diminishes the brain’s ability to learn and remember information. The official advice is to limit all “added sugars” (fructose included) to less than 25 grams a day. So check those labels! What about fruit? I get this asked a lot. Whole fruits don’t count as “added sugars”.
But fruit juices do (even that freshly-squeezed orange juice). Unlike fruit juices, the fibre in whole fruits largely slows your body’s absorption of fructose. One more thing! The same scientists revealed some good news too. An Omega 3 fat called DHA seems to reverse the harmful changes produced by high-fructose intakes. DHA is found in oily fish, milk fat (e.g. butter or lard), and egg yolks. Your body can also make a little bit of DHA by converting the vegetable form of Omega 3 (ALA) found in flaxseeds and chia seeds