503 Strength
Eat, Sleep, Train.
Paleo Discussion
Here is a post I found on Paleo, all I have to say is…exactly!
I was happy to see a new blog post by Kurt Harris over at PaleoNu yesterday. He’s one of my favorite bloggers, and he hasn’t written much over the last several months. Turns out he’s been boning up on evolutionary biology and paleoanthropology to determine what is currently knowable – and unknowable – about how our paleolithic ancestors lived and ate.
He has also been cultivating a relationship with a PaleoNu reader who happens to be a tutor in Zoology at an “institute of prominence” in the UK, with over 20 years of research and teaching in this field behind him. Preferring to remain anonymous, this fellow will be writing occasional guest articles under the pen name “Professor Gumby” (love it).
Paleo ambiguity
So what did Professor Gumby and Dr. Harris have to say in this first collaboration? In short:
- It’s very difficult for us to know with any certainty what paleo people ate or how they lived.
- The vast majority of studies of modern hunter-gatherers (HGs) have been ethnographic in nature, and as such areheavily influenced by the researchers own assumptions and objectives. This is a problem in all research, but it’s particularly notable in the anthropological literature.
- Modern HGs are not analogous to paleolithic HGs. Even limited amounts of contact with modern people can have a profound impact on the diet and lifestyle of HG populations. This means we can’t simply study modern HG groups and assume that their habits reflect our distant ancestors.
- Observer bias and influence are also issues with studies of modern HG populations. Professor Gumby (and others) have noted that the people they study will often change their dietary habits while being studied, perhaps to impress the researchers. In my family there’s a funny story about me when I was 8 years old eating a whole plate of spinach when a special guest came to visit for dinner one night. I hated spinach and wouldn’t touch it any other time. Turns out this phenomenon is common in anthropological field studies.
- Along the same lines, modern HGs aren’t living in their traditional habitats. They’ve been displaced from their more optimal habitats by agriculturists and pastoralists. This means the diet they’re currently eating is probably atypical – “more akin to a ‘fall-back’ or ‘subsistence’ diet than an optimal one”, as Professor Gumby put it.
This last point is particularly salient. We can’t determine the optimal diet of a particular group of people simply by observing what they currently eat. As Dr. Harris points out:
It should be instructive to ask apparently healthy HGs what they prefer to eat in addition to what they have to eat. In a population that is healthy and not conditioned to a lifetime of non-foods as in the diet of a westerner with metabolic syndrome, it may have meaning to know what they prefer to eat. Not accounting for costs, how would they apportion their caloric intake from their extant food sources? I see no reason that relative food preferences could not be genetically or epigenetically influenced in addition to culturally influenced. Absent the interference of modern medicine, could a preference for the foods that make one live a healthier, more robust life be selected for and rapidly move through a population in a few generations? Do the Kitavans actually prefer yams/sweet potatoes/cassava over coconut and fish in the same ratio as the proportions they eat them in? Would Inuit happily prefer half their calories as sweet potatoes if they grew in the arctic? Or does each dietary pattern just reflect the preference to avoid starvation?
What we don’t know about paleo
The takeaway is simply this: it’s impossible to know for certain what our paleolithic ancestors ate by studying modern HG people. It’s difficult even to know what modern HG people eat when a bunch of researchers aren’t hanging around watching them.
There’s been a lot of discussion in the “paleo-sphere” about this lately. It comes up every time a fossil study is reported on, such as the most recent one that found starch on the teeth of Neaderthals, suggesting that they may have – gasp! – eaten grains on occasion. Of course these stories are pounced on by the anti-paleo set as evidence that grains have been a regular part of our diet for a long time and that proponents of the paleo diet don’t know what they’re talking about.
So on the one hand you’ve got paleo fundamentalists claiming to know exactly what paleolithic people ate, and stating with apparent certainty that grains and legumes were absolutely not included in their diets. Then you’ve got folks on the other end of the spectrum who claim that paleo is a just another “fad diet”, like the Zone or Atkins, with absolutely no basis in clinical or anthropological evidence.
They’re both wrong, of course.
It should be abundantly clear that we can’t know for certain what paleo people ate. They lived a long time ago, and we don’t have a time machine. Even if we did, and went back to study them, they’d probably pull the equivalent of me eating spinach when that special guest visited.
But this doesn’t mean we simply disregard what we do know about our paleolithic ancestors and modern HGs, nor does it mean that we can’t extrapolate that knowledge into helpful guidelines for what a species-appropriate diet might be for us humans.
What we do know about paleo
We still know, for example, that modern diseases like diabetes, obesity, cancer, autoimmunity and heart disease were rare (or even nonexistent) in paleo people and are still rare in the few HG groups around the world that have been lucky enough to preserve their traditional diet and lifestyle.
We also know that when modern foods like wheat flour, industrial seed oils and sugar are introduced in these populations, the incidence of modern diseases goes up commensurately. And, even more telling, when these groups return to their traditional ways, the modern diseases disappear again. This suggests that it wasn’t some genetic vulnerability that caused them to develop modern diseases with the introduction of modern foods.
So yes, paleo may not actually be paleo. We will probably never know exactly what our paleo relatives ate.
My response to that? I couldn’t care less.
Why? Because we know enough about ancestral diets in a general sense to suggest that they are superior to modern diets for human health. And we know enough – thanks to current clinical research – about modern foods like flour, seed oils and sugar to know that we shouldn’t be eating them.
That’s enough for me.
I really wish there was a word (other than paleo) I could use to describe a nutrient-dense, toxin-free, whole-foods based diet. Because that’s kind of a mouthful, and it leaves a lot open to interpretation. A raw-food vegan could hear me say that and think I’m talking about their diet. I’m not.
So I go on using the term “paleo” to loosely refer to a diet that emphasizes animal protein and fats, starchy & non-starchy vegetables, fermented foods, raw dairy (when tolerated) and fruit, nuts & seeds (in moderation).
I wish there was another term I could use that didn’t evoke a quasi-religious debate. But I don’t know of one, so for now, I guess I’ll just have to deal with all of the baggage that comes with “paleo”.
Top Protein Picks: The Ultimate Guide To Protein Powders For Muscle Growth
Flip through this magazine and you’ll see plenty of advertisements for protein powders. Bodybuilding novices may dismiss these as they jump from article to article. Experienced bodybuilders, however, know better.
For those who are serious about training, diet and supplements, perusing the ads is key to gaining information. Think about it you would never hear a car aficionado complain about ads for a new Porsche in Car and Driver. Macworld magazine would suck without the adverts for all the new games and programs coming out. Hell, you’d never hear a pom collector complain about the ads for the new Jenna Jameson video in Hustler. They want to know what new stuff is out there, just like you should. Even for supplement-savvy trainers who see ads as a way to keep track of what’s available, it still can be confusing to sort through all the different types of proteins available today.
Do you really know what properties make whey proteins different from casein proteins? Did you realize that, despite years of negative press, soy is a good source of protein for male bodybuilders?
Our complete guide to protein powders will give you a refresher on what you may already know, as well as fill you in on everything you don’t know when it comes to the supplement that every bodybuilder should have in a nutritional arsenal. Read on then take the time later to check out the ads. Sure, we love ‘em because they help pay our bills, but the products in those pages can pay major dividends for you, as well.
#1 Cows Milk Protein
Powders with protein derived from cow’s milk are the most popular on the market today, and they include whole milk, casein and whey.
Whole-Milk Protein Powders
Milk protein is separated from lactose and fat by a gentle filtration process that leaves both the major protein components of milk intact. Of those two proteins casein and whey casein is far more prevalent in the mix. Casein accounts for approximately 80% of the protein in milk; whey, approximately 20%. Milk proteins are good for use between meals and before bedtime, as casein digests slowly and delivers a steady supply of amino acids to muscles. Since whole-milk protein also contains whey, which digests quickly, these protein powders can be used before and after workouts. They are not optimal, however, due to their relatively low whey content.
Milk proteins are usually listed on ingredients labels of protein powders as one of the following.
Milk protein concentrate (MPC)
MPC has a protein content of about 80% and a lactose content of approximately 5%. MPC is typically produced by ultrafiltration, which employs varying degrees of pressure to force only the liquid (water) portion of the milk through a porous membrane. The larger proteins cannot pass through the membrane and are collected for further processing that usually involves evaporation and a drying process. The result is an MPC powder.
Milk protein isolate (MPI)
MPI is usually made by precipitating whey and casein proteins from skim milk. This often involves diafiltration, a membrane process that uses water to wash out lactose, producing an MPI that is about 90% protein and very little lactose or fat.
Casein Protein Powders
The major protein component of milk exists as tiny micelles (globules). They are insoluble in liquid and take longer to digest than whey or vegetable proteins; some forms take up to seven hours to fully digest. This means they provide a slow and steady release of amino acids to the body. These slow-digesting proteins are great for supplementing between meals and before bed whenever you won’t have a chance to eat for many hours.
Having a steady supply of amino acids for your body will help prevent the muscles from being broken down for their amino acids. Look for the following types of casein on the ingredients lists of protein powders.
Caseinate
Caseinate (usually as calcium caseinate, sodium caseinate or potassium caseinate) Manufacturers add calcium, sodium or potassium to casein to make caseinate protein powders. Caseinate typically contains more than 90% protein and, as the most soluble form of casein, mixes more easily in fluids. Because of that, many protein manufacturers prefer to use this form of casein in their products.
Micellar casein (MC)
MC is usually made by separating the casein portion of milk from the lactose, fat and whey via microfiltration. This low-temperature process uses ceramic filters that don’t denature (damage) the casein protein, yet they remove the large fat globules that ultrafiltration cannot. Micellar casein can form micelles upon rehydration, which makes MC less easy to mix in liquids, but makes it the slowest digesting of the casein proteins. For this reason, many protein manufacturers use MC in protein powders designed specifically for nighttime use.
Hydrolyzed casein protein (HCP)
HCP is formed by the hydrolysis of casein protein. Hydrolysis breaks the bonds between amino acids, making shorter-chain proteins. Unlike other casein proteins, HCP powders are digested and absorbed rapidly, making them good to use before and after workouts.
Depending on how much of the protein is hydrolyzed, some powders that contain HCP have a slightly bitter taste due to the shorter protein fragments.
Whey Protein Powders
Unlike casein, whey proteins are very soluble in fluids, which makes them easy to mix. Whey protein is digested and absorbed by the body very rapidly, making it a great protein to take before and after workouts, when it’s critical to supply muscles with ample amino acids. Whey protein consists of a variety of protein fractions, including beta-lactoglobulin (the largest protein fraction of whey, it is rich in branched-chain amino acids); alpha-lactalbumin (a small protein fraction of whey that is easily and quickly digested and absorbed); bovine serum albumin peptides (small protein fractions that are rich in the precursors for glutathione, one of the body’s most important antioxidants); immunoglobulins (protein fractions that strengthen the immune system); and lactoferrin and lactoperoxidase (protein fractions that are antimicrobial and support the immune system).
Whey protein in protein powders comes in the following forms.
Whey protein concentrate (WPC)
WPC is usually manufactured via ultrafiltration and diafiltration processes. These techniques leave most of the protein fractions in whey intact. Most WPC products contain 70-80% protein and, therefore, they contain a small amount of carbs and fats that is, while whey proteins are generally quickly digested, WPC is the slowest of those available.
Whey protein isolate (WPI)
WPI is purer than WPC because the isolate is processed even further than the concentrate through longer filtering or ion-exchange chromatography (a method that uses ionically charged resins and chemicals, such as hydrochloric acid and sodium hydroxide, to separate protein). Most WPI products are more than 90% protein. The disadvantage is that some processing techniques used to make WPI remove some of the beneficial protein fractions.
Due to its lower carb and fat content, WPI is a slightly faster-digesting protein than WPC.
Whey protein hydrolysate (WPH)
WPH is produced when WPC or WPI is taken through the extra step of hydrolysis to break the amino acid bonds. This makes it the fastest digesting protein available. Like HCP, it can have a bitter taste depending on the amount of hydrolysis it undergoes.
It may not have the best taste because of the bitterness, but that attribute does indicate a higher amount of smaller protein fractions and, therefore, that it is an extremely fast-digesting protein. This is the best type of protein powder to use immediately after workouts.
#2 Goat’s Milk Protein
Like protein derived from cow’s milk, the two major proteins in goat’s milk are casein and whey. Some people are allergic to a specific casein protein in cow’s milk; this has prompted the recent development of goat’s milk protein powders. Also, most of these protein powders come from goats that are not fed pesticides, herbicides, growth hormones or antibiotics. Another advantage is that the casein in goat’s milk is easier and faster to digest than the casein in cow’s milk.
Goat’s milk protein powders are good to use before and after workouts. One warning about goat’s milk-derived protein powders: most are not flavored, and some people find them difficult to tolerate without added flavors.
Goat’s Milk Protein Powder
Most goat’s milk protein powders are manufactured in a fashion similar to MPC. Therefore, their protein content can vary. Most contain about 65% protein, with the rest being fat and carbs.
Goat Whey Protein Powder
Most goat whey protein powders are manufactured by dehydrating the whey after it is separated from the casein. Unlike whey protein powder from cow’s milk, this type of whey is only 15-20% protein, with the rest being carbs. Therefore, it’s not the greatest protein supplement to use for gaining muscle. However, goat whey protein powder is very high in minerals.
#3 Egg Protein
Before whey was all the rage, egg protein was considered the gold standard of protein powders. It is still one of the best protein powders that money can buy, and it offers benefits that whey doesn’t.
Egg Protein Powder
Egg protein is still one of the highest-quality proteins available. It is virtually devoid of carbs and fat, and it is readily digested and absorbed. It is a great pre- and postworkout protein. Egg-white protein is high in sulfur-containing amino acids. These aminos are critical to the body’s hormone-producing pathways. It’s a good choice for those who are allergic to cow’s milk proteins and for those who do not regularly consume eggs. Many egg protein powders now contain avidin-neutralized egg-white powder avidin is a glycoprotein in egg whites that depletes the body of biotin (an essential vitamin that performs critical roles in the metabolism of fats, proteins and carbohydrates, and is important for optimal health).
When choosing egg-white protein powders, look for one or more of the following on the list of ingredients: egg protein, egg-white protein, egg-white solids and egg-white albumin.
#4 Plant-Derived Protein Powder
In this category, most are sources of incomplete proteins, but there are a few exceptions. The obvious one is soy protein; lesser known is hemp protein.
Soy Protein Powders
Soy protein is a complete protein yielding all nine essential amino acids. It is produced using defatted soy flakes that go through a water or alcohol extraction process to remove the carbs. The flakes are then dried and ground. The resultant soy protein is rich in glutamine and arginine, and it is digested and absorbed quickly. It also provides antioxidant effects and a multitude of health benefits. This makes it a good protein to use before and after workouts. Many bodybuilders fear soy protein due to the fact that soy contains high amounts of isoflavones that impart estrogenlike effects in the body. They worry that the isoflavones would compete with the anabolic effects of testosterone. However, research on soy in bodybuilders should allay those fears. When male bodybuilders consumed a soy protein shake twice a day for 12 weeks, they gained an equal amount of muscle mass as those consuming a whey protein shake twice a day. Plus, the soy protein had no effects on their testosterone or estrogen levels. Soy protein is listed as follows on ingredients labels.
- Soy concentrate (SC) SC is usually about 70% protein, with the rest being carbs and fat. It can cause gas in some people due to the indigestible carbs it often contains.
- Soy isolate (SI) SI is made from soy concentrate that is further processed to remove most of the fat, carbs and gas-producing factors to provide a protein that is higher than 90% protein.
Hemp Protein Powder
Most hemp protein powders are about 50% protein. The protein in hemp is complete, and it comprises mainly edestin (about 65% of hemp protein) and albumin (about 35%). Hemp protein is manufactured from hemp seeds that are cold pressed to extract the oil. The pressed hemp meal is then cold milled to separate the protein. Hemp protein is rich in branched-chain amino acids (BCAAs), arginine, essential fatty acids (EFAs) and fiber. Due to the fat and fiber content, this protein is good to take before bedtime and between meals.
Blending The Benefits
Because all proteins have individual benefits, the best bet, if you can afford it, is to buy containers of whey, casein or milk, egg, soy and even hemp protein powders. Mix the whey, egg and soy proteins at a 1:1:1 ratio and use 20-40 grams (g) (one to two normal scoops) first thing in the morning to stop the catabolism that has occurred during the night. Also, use this protein mix before and after workouts. Before bedtime, mix casein or milk protein powder with hemp protein powder and take 20-40 g to provide a steady supply of amino acids to your body to prevent muscle protein breakdown while you’re asleep. You can also use this mix between meals when you know your next meal won’t be coming for several hours. A cheaper option is a mixed protein powder that contains several different protein types. Be sure to get one that contains whey along with other proteins such as casein, egg or soy. These can be used at any time of the day to provide both fast- and slow-digesting proteins to supply amino acids in both a quick blast and steadily over several hours.
Breaking It Down
The Gym is a Place of Work
Todays post is just an opinion you don’t have to like it or agree with it, but this is what has been bugging me over the last couple weeks. Let me start with a story, I was working out with my lifting partner a couple days back completely covered in chalk, hair everywhere, my sweatshirt looked like it had been stolen from a homeless bro. We were covered in sweat, our shins were bleeding from heavy deads, and I’m sure we didn’t smell great. When a guy walks in looking like he is going to a nice dinner, his hair is spiked, his cute little outfit matches and as we walked past I smelled a faint fragrance of roses. I looked at my boy and said, “He smells pretty” loud enough for him to hear. This was not an isolated incidence. This happens every day in gym a crossed the country, I read an article from another strength coach the other day that talked about the same thing. Suddenly when you go to the gym it’s like walking in on an episode of the Jersey Shore.
Walking into a gym today is like walking into a club, guys are on their phones, and talking to girls on treadmills. Its pathetic, then they ask me why they aren’t getting results from sucking down mountains of supplements, all I can do is just shake my head in pity.
What happened to the days of Columbo and my hero’s, Frank Rothwell, Ricky Bruch, Ed Coan, the huge Texan Doug Young, Pisarenko, and Werner Gunthor. These guys didn’t care what they looked like, they did it to pick up massive weight and get diesel strong. They lifted with intensity. Unfortunately I don’t have the frame to support the massive size of these guys, but that doesn’t mean I wont die trying to get as big as my genetics will take me.
Here is my advice, throw on a hoodie, go to the gym and put in work. Don’t talk to anyone, don’t screw around, do what you went there to do. Crush yourself, then walk away.
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That’s my rant. Here are some videos about putting in work. Hope they inspire you to do the same.
_KNox
Heart Disease and Foods
Heart Surgeon Speaks Out On What Really Causes Heart Disease
Dr. Dwight Lundell
© n/a
We physicians with all our training, knowledge and authority often acquire a rather large ego that tends to make it difficult to admit we are wrong. So, here it is. I freely admit to being wrong. As a heart surgeon with 25 years experience, having performed over 5,000 open-heart surgeries, today is my day to right the wrong with medical and scientific fact.
I trained for many years with other prominent physicians labelled “opinion makers.” Bombarded with scientific literature, continually attending education seminars, we opinion makers insisted heart disease resulted from the simple fact of elevated blood cholesterol.
The only accepted therapy was prescribing medications to lower cholesterol and a diet that severely restricted fat intake. The latter of course we insisted would lower cholesterol and heart disease. Deviations from these recommendations were considered heresy and could quite possibly result in malpractice.
It Is Not Working!
These recommendations are no longer scientifically or morally defensible. The discovery a few years ago that inflammation in the artery wall is the real cause of heart disease is slowly leading to a paradigm shift in how heart disease and other chronic ailments will be treated.
The long-established dietary recommendations have created epidemics of obesity and diabetes, the consequences of which dwarf any historical plague in terms of mortality, human suffering and dire economic consequences.
Despite the fact that 25% of the population takes expensive statin medications and despite the fact we have reduced the fat content of our diets, more Americans will die this year of heart disease than ever before.
Statistics from the American Heart Association show that 75 million Americans currently suffer from heart disease, 20 million have diabetes and 57 million have pre-diabetes. These disorders are affecting younger and younger people in greater numbers every year.
Simply stated, without inflammation being present in the body, there is no way that cholesterol would accumulate in the wall of the blood vessel and cause heart disease and strokes. Without inflammation, cholesterol would move freely throughout the body as nature intended. It is inflammation that causes cholesterol to become trapped.
Inflammation is not complicated — it is quite simply your body’s natural defence to a foreign invader such as a bacteria, toxin or virus. The cycle of inflammation is perfect in how it protects your body from these bacterial and viral invaders. However, if we chronically expose the body to injury by toxins or foods the human body was never designed to process,a condition occurs called chronic inflammation. Chronic inflammation is just as harmful as acute inflammation is beneficial.
What thoughtful person would willfully expose himself repeatedly to foods or other substances that are known to cause injury to the body? Well, smokers perhaps, but at least they made that choice willfully.
The rest of us have simply followed the recommended mainstream diet that is low in fat and high in polyunsaturated fats and carbohydrates, not knowing we were causing repeated injury to our blood vessels. This repeated injury creates chronic inflammation leading to heart disease, stroke, diabetes and obesity.
Let me repeat that: The injury and inflammation in our blood vessels is caused by the low fat diet recommended for years by mainstream medicine.
What are the biggest culprits of chronic inflammation? Quite simply, they are the overload of simple, highly processed carbohydrates (sugar, flour and all the products made from them) and the excess consumption of omega-6 vegetable oils like soybean, corn and sunflower that are found in many processed foods.
Take a moment to visualize rubbing a stiff brush repeatedly over soft skin until it becomes quite red and nearly bleeding. you kept this up several times a day, every day for five years. If you could tolerate this painful brushing, you would have a bleeding, swollen infected area that became worse with each repeated injury. This is a good way to visualize the inflammatory process that could be going on in your body right now.
Regardless of where the inflammatory process occurs, externally or internally, it is the same. I have peered inside thousands upon thousands of arteries. A diseased artery looks as if someone took a brush and scrubbed repeatedly against its wall. Several times a day, every day, the foods we eat create small injuries compounding into more injuries, causing the body to respond continuously and appropriately with inflammation.
While we savor the tantalizing taste of a sweet roll, our bodies respond alarmingly as if a foreign invader arrived declaring war. Foods loaded with sugars and simple carbohydrates, or processed with omega-6 oils for long shelf life have been the mainstay of the American diet for six decades. These foods have been slowly poisoning everyone.
How does eating a simple sweet roll create a cascade of inflammation to make you sick?
Imagine spilling syrup on your keyboard and you have a visual of what occurs inside the cell. When we consume simple carbohydrates such as sugar, blood sugar rises rapidly. In response, your pancreas secretes insulin whose primary purpose is to drive sugar into each cell where it is stored for energy. If the cell is full and does not need glucose, it is rejected to avoid extra sugar gumming up the works.
When your full cells reject the extra glucose, blood sugar rises producing more insulin and the glucose converts to stored fat.
What does all this have to do with inflammation? Blood sugar is controlled in a very narrow range. Extra sugar molecules attach to a variety of proteins that in turn injure the blood vessel wall. This repeated injury to the blood vessel wall sets off inflammation. When you spike your blood sugar level several times a day, every day, it is exactly like taking sandpaper to the inside of your delicate blood vessels.
While you may not be able to see it, rest assured it is there. I saw it in over 5,000 surgical patients spanning 25 years who all shared one common denominator — inflammation in their arteries.
Let’s get back to the sweet roll. That innocent looking goody not only contains sugars, it is baked in one of many omega-6 oils such as soybean. Chips and fries are soaked in soybean oil; processed foods are manufactured with omega-6 oils for longer shelf life. While omega-6′s are essential -they are part of every cell membrane controlling what goes in and out of the cell — they must be in the correct balance with omega-3′s.
If the balance shifts by consuming excessive omega-6, the cell membrane produces chemicals called cytokines that directly cause inflammation.
Today’s mainstream American diet has produced an extreme imbalance of these two fats. The ratio of imbalance ranges from 15:1 to as high as 30:1 in favor of omega-6. That’s a tremendous amount of cytokines causing inflammation. In today’s food environment, a 3:1 ratio would be optimal and healthy.
To make matters worse, the excess weight you are carrying from eating these foods creates overloaded fat cells that pour out large quantities of pro-inflammatory chemicals that add to the injury caused by having high blood sugar. The process that began with a sweet roll turns into a vicious cycle over time that creates heart disease, high blood pressure, diabetes and finally, Alzheimer’s disease, as the inflammatory process continues unabated.
There is no escaping the fact that the more we consume prepared and processed foods, the more we trip the inflammation switch little by little each day. The human body cannot process, nor was it designed to consume, foods packed with sugars and soaked in omega-6 oils.
There is but one answer to quieting inflammation, and that is returning to foods closer to their natural state. To build muscle, eat more protein. Choose carbohydrates that are very complex such as colorful fruits and vegetables. Cut down on or eliminate inflammation- causing omega-6 fats like corn and soybean oil and the processed foods that are made from them.
One tablespoon of corn oil contains 7,280 mg of omega-6; soybean contains 6,940 mg. Instead, use olive oil or butter from grass-fed beef.
Animal fats contain less than 20% omega-6 and are much less likely to cause inflammation than the supposedly healthy oils labelled polyunsaturated. Forget the “science” that has been drummed into your head for decades. The science that saturated fat alone causes heart disease is non-existent. The science that saturated fat raises blood cholesterol is also very weak. Since we now know that cholesterol is not the cause of heart disease, the concern about saturated fat is even more absurd today.
The cholesterol theory led to the no-fat, low-fat recommendations that in turn created the very foods now causing an epidemic of inflammation. Mainstream medicine made a terrible mistake when it advised people to avoid saturated fat in favor of foods high in omega-6 fats. We now have an epidemic of arterial inflammation leading to heart disease and other silent killers.
What you can do is choose whole foods your grandmother served and not those your mom turned to as grocery store aisles filled with manufactured foods. By eliminating inflammatory foods and adding essential nutrients from fresh unprocessed food, you will reverse years of damage in your arteries and throughout your body from consuming the typical American diet.
44 years old and Shredded/His diet and Workout
So everyone knows I am into getting jacked and lifting heavy things. I tend to side my training on more of a powerlifting routine mixed with kettlebells, tire flips, sprints, sled pulls, and all that good stuff. However summer is coming up and now is the time to get shredded, getting huge and strong will begin again at the end of summer when I don’t need veins spider webbing over my abs. So right now we are still training to get strong with compound lifts like Squat, Dead, Bench, and all the stuff I mentioned before, but I am also adding a bodybuilding element into it. That being said I want to introduce you to a hero of mine and give you his workout plan. His name is Helmut Strebl and he is 44 years old. Thats right 44. I have worked with cadavers (dead people with no skin) in school, and this guys is more shredded than them.
Monday: Back/Shoulders/Calves/Abs
- Wide Grip Lat Pulldowns – 4×16-20
- Chin Ups Close Grip – 3×12
- DB Rows (Pronation grip) – 3×8-12
- Seated DB Military Press – 5×8-12
- Seated DB Side-Arm Raises (neutral-grip) – 3×15-20
- Standing BB Upright Rows – 4×8-12
- Seated Calf Raises – 5×30-50
- Standing Calf Raises – 5×10-15
- Seated Machine Crunches – 6-8×30-50
- Leg Raises (in abdominal chair) – 5×20-40
Tuesday: Chest/Triceps
- Bench Press – 5×6-10
- Stability Ball DB Bench Press – 5×10-15
- Butterfly Machine – 5×10-15
- Seated BB Tricep Extension – 5×8-12
- Dips – 5×15-20
Wednesday: Biceps/Hamstrings/Abs
- Seated BB Preacher Curls – 5×8-12
- Standing BB Bicep Curls – 5×6-10
- Lying Leg Curls – 4×8-12
- Seated Leg Curls – 4×6-10
- Bench Crunches – 5×30-40
- Incline Bench Crunches – 5×30-50
Thursday: Quads/Calves
- Incline Leg Press – 5×20-30
- Seated Leg Extensions – 5×15-30
- Seated Calf Raises – 5×30-50
- Standing Calf Raises – 5×10-15
Friday: Glutes/Chest (Heavy)
- Lying-Down Machine Glutes Extension – 5×20-30
- Standing Machine Glutes Extension – 5×20-30
- Decline Close-Grip Bench Press – 5×3-5
Saturday: Rest
- Recovery Day
Sunday: Back/Calves
- Seated Row – 4×15-20
- Reverse-Grip Lat Pulldown – 5×10-14
- Seated Calf Raises – 5×30-50
- Standing Calf Raises – 5×10-15
I usually do supersets, and less often mammoth sets, working them to failure. I punctuate a series of reps with ‘resting’ by breathing in and out about five times.
And holding to the dictum that what is necessary is never unwise, I follow these seven procedural imperatives:
- Always warm up
- Observe proper posture
- Breathe properly
- Stop lifting if I feel pain
- Observe proper form
- Use torso stabilisation
- Execute full range of motion
Intensity and following my instincts are to the point here. I have a calendar notebook. In it, I sometimes plot in advance the exact days and hours for training my shoulders, chest, back, quads, hamstrings, triceps, and biceps. But I always treat this as a very rough blueprint for action.
What is your diet like?
As opposed to my workouts, my diet follows more detailed planning. I eat between five and seven meals a day. I have lean protein in every meal: Egg Whites, Turkey, Chicken, Beef, White Fish. For my carbs, I go heavy in season on the Sweet Potatoes and Brown Rice. During this time, I cut carbs in the evening.
My off-season diet is clean enough to keep me at 213-218 lbs. (97-99 kg.), with body-fat in the single digits. I am 6’3”. Here is a sample day’s menu during off-season:
- Meal 1: 5-8 Egg Whites + 1 Yolk, 1 Chicken, large cup of Coffee, 3 Bagels with sweetener Jam, Mustard, Low-Fat Spread
- Meal 2: Meal Replacement Shake: 50 grams of protein, 80 grams of carbs
- Meal 3: Cooked Basmati Rice and Turkey/Chicken
- Meal 4: Basmati Rice and Turkey/Chicken/Fish
- Meal 5: Basmati Rice and Turkey/Chicken/Fish
- Meal 6: 10-12 Egg Whites (No Yolk) and 4 slices of Brown Toast
When I cut down for a competition, I do what is necessary to peak at 4% body-fat.
This means decreasing my carb intake and slightly increasing my fat consumption. I also do carb cycling for about a month prior to the event. Each of my cycles lasts four days. For the first three, I have between 150-200 grams of carbs, divided over six meals.
On the fourth day, I just escalate, to between 300-400 grams. After this ‘high day’, I start the cycle again.
Favorite bodybuilders?
Our finest strength comes from the head. When I look at others in the discipline, I am always struck by how much there is to appreciate and learn from. We are all glorious in our way. I have favourites whom I deeply admire, who are my superheroes—Confucius, Gandhi, Vince Lombardi, Thomas Edison, to name a few. I think they also thought of themselves as challenged souls. They also understood that the secret of getting things done is to know what things remain undone.
I realise that our particular strategies and methods in the sport can differ, radically even. But for all of us, there is surely one single prime mover: that unseen control-centre of the mind.
It is from here that we are given to know that in training, it is strong will and creative imagination which matters most. My future development preoccupies me. Even when I reach peak form for any competition, I consider myself a work in-progress.
Training and taking joy in getting ripped is what I shall do for the rest of my life. As for my current state of play, I stay comfortable being uncomfortable.
Creatine Myths and Facts
Here is another article I found by Dr. Layne Norton on creatine. I was going to write one, but I figured one coming from a doctor might be more credible/convincing, because of this article I started to take creatine about a week ago. I have never taken it before because I believe in reaching your potential with a good diet and hard work. If your diet isn’t on point supplements aren’t going to help you anyway. I also believe that there are more important supplements than creatine that being, Protein, Glutamine, and BCAA’s. However I have noticed my “swole” getting a bit bigger. This could be the water being shuttled into the muscle cells, which will go away when I get off of it, but a hydrated muscle cell is more efficient in protein synthesis which in turn helps me build more muscle. So hopefully after I loose this pump I will be left with more muscle than when I started. (Ps. Im also taking Glutamine and BCAA’s.)
Pss. The studies we looked at in school showed no significant correlation between loading creatine externally and the Creatine Kinase enzyme reaction. So taking creating for more energy wont really work, some people say it does and it might, but that energy system plays such a small roll you would only notice it on the cellular level, you wont feel it.
Creatine
I don’t usually like to write whole articles about supplements because I believe diet and training to be far more important than any combination of supplements. However there are a few supplements that work, creatine being the most notable of all of them.
It is the best selling supplement ever, period. Creatine sales totaled over 100 million dollars in last year alone! These sales were to everyone from middle scholars to the elderly. With this recent rush of creatine madness there has also been a wave of misinformation. I cannot believe the things I hear people say about creatine’s effectiveness, about how it works, and about it’s safety. There is some information floating around out there that is just untrue, well never fear, I am here to combat misinformation so here it goes.
What is it?
Creatine is a combination of three different amino acids, glycine, arginine, and methionine. That’s it, it is nothing more than a combination of amino acids. I don’t know how many people I hear talk about creatine and call it a steroid! I almost flip my lid when I hear it. Steroid? If that were the case it there would be a lot more 200+ pound people out there. No creatine is not a steroid, it is totally different and works in a different manner. Creatine is also produced by the body and found in high protein sources of meat such as fish and red meat. It is NOT a lab synthesized compound, it is natural.
How Does it Work?
After creatine enters the body (or after it is produced by the body) it firsts binds with a phosphate molecule to form Creatine phosphate. Now here is where I’m going to lay a bit of biochemistry on you so I’ll do my best to keep it simple. ATP (Adenine Tri-Phosphate) IS the body’s energy source. When your body oxidizes carbs, protein, or fat it is doing this process in order to produce ATP. ATP is responsible for driving almost every body process there is. Hell ATP is even involved in creating ATP. ATP works like this… Energy is needed to drive bodily process. ATP provides this energy by hydrolyzing a phosphate group.
The Process
When a phosphate group is hydrolyzed, energy in the form of heat is given off and this energy is used to drive whatever process is being performed, for example muscle contraction. Because one phosphate has been lost from the ATP it is now called ADP (adenine Di-phosphate). The reaction is as follows ATP (hydrolysis)=ADP + Energy. Now you have free ADP as a product from the ATP hydrolysis. ADP is pretty much useless in the body unless it is converted back into ATP. Now this is where creatine comes into play. The phosphate bound creatine donates it’s phosphate group to the ADP to re-form ATP! I assume you see where this is going now. By allowing you to return ADP to ATP creatine will increase your ATP stores, thus allowing you to train harder and longer.Creatine is a combination of three different amino acids, glycine, arginine, and methionine.
Fuel Source
Another benefit of creatine is that creatine itself is a fuel source. In fact your body’s first choice of energy when performing anaerobic activity (such as weightlifting) is your creatine phosphate stores. By supplementing with creatine phosphate you will increase these stores, thus giving you more energy for your workouts. There is another anabolic property that creatine holds and this is it’s ability to hydrate muscle cells. When muscle cells are hydrated a few things happen. The most notable being an increase in protein synthesis. The second being an increase of ions into the cell. Since the cell is holding more water, it can also hold more ions since the ions will follow water into the cell in order to keep the concentration the same. When more ions are present in muscle cells (the most important being nitrogen) muscle protein synthesis also increases.
How Safe is Creatine?
Since creatine has only been recently introduced to the market it is hard to determine whether or not there will be long term health effects from it’s use. However it must be noted that to date there is not one, I repeat not one reputable study that shows creatine has any dangerous side-effects. After eight years with no severe side effects I believe that one can begin to assume that creatine is relatively safe.
I find it funny that most people I meet that are concerned about creatine’s safety are also people who like to go out and drink and smoke on weekends… try to find the irony in that.
Is it Necessary to Load on Creatine?
No it is not necessary to load but it can help you see results faster. You see to get the full benefit of creating you must saturate your muscle cells with it. Using a small dose (5g), this will take up to thirty days depending on the individual’s lean body mass.
However using a loading dosage of 15-25g per day for 5 days, one can quickly saturate the muscle cells in this time period and then use a maintenance dosage (3-5g) for the remainder of their time taking creatine.
Is it Necessary to Cycle Creatine?
Once again it is not necessary to do so but it can help. Your body has an internal equilibrium which you can swing in your favor for a duration of time, but over time that equilibrium will eventually swing back. Meaning taking excess creatine for a short period of time (4-8 weeks) may temporarily increase your creatine phosphate stores but after awhile your body’s feedback mechanisms will likely place some time of control on creatine phosphate storage to bring the levels back down to normal. This mechanism may be to decrease your body’s own production of creatine or to downgrade the number receptors that admit creatine into the cell. Taking time off from creatine can help bring your body’s equilibrium back into a state where in taking excess creatine will be beneficial again.
I would like to make clear at this point that I know of no studies to back this theory up with, it could be right or wrong, I am just merely applying my knowledge of biochemistry to a frequently asked question to which there is no good answer to yet.
What is the Best Time to Take Creatine?
There has been much discussion on this but I believe taking creatine post workout is the most beneficial time for several reasons.
- Insulin helps drive more creatine into muscle cells, if you are a smart bodybuilder then in your post workout meal you should be eating foods that help spike your insulin, if this is the case, then taking creatine with this meal will help it’s uptake into muscle cells.
- The body absorbs many nutrients better after a workout.
- Creatine will help refuel your body’s low creatine phosphate stores.
Will Taking Creatine Before a Workout Give Me More Energy?
No, not exactly. Once again for creatine to work your muscle cells must be saturated with it. This takes at least a week to do, so doing it once before a workout will not make a difference. Now if your cells are already saturated with creatine then it will still not make a difference if you take it before you workout. Your body must process it first and that takes time. The creatine your body will use in the upcoming workout will come from the creatine phosphate stores already in the cells, not from the creatine you just ingested.
Does Liquid Creatine Work?
Most certainly not. Creatine degrades over time in water into it’s waste product creatinine which is useless in the body and will simply be excreted. Companies who claim that they have stabilized creatine in a liquid are flat out lying to you. One of these companies (I believe Muscle Marketing USA) had a lab assay done on their liquid creatine and the assay found that it only contained 15% of the creatine on the label claim. I would like to further de-credify these companies by noting that one of the reasons they claim their product is so good is because their creatine does not make your retain water. WHAT? As I have stated earlier, this is one of the biggest benefits of creatine, this clearly shows their eagerness to prey upon the ignorance of the public.
What is the Best Type of Creatine?
Well if you want the most bang for your buck do not buy the creatine transports! These are enormously overpriced and you can make them yourself at half the price by buying your own dextrose online! A little tip… a mix of 50g whey protein and 50g dextrose has been shown to elicit the same insulin spike as a serving of Cell-Tech, and it is much cheaper I might add.
References
- Stoll B, Gerok W, Lang F., Haussings. Liver Cell Damage and Protein Synthesis. Biochemical Journal 287 (Pt 1) 217-222, 1992.
- Kreider et. al. Perceived Fatigue Associated With Creatine Supplementation During the Fall Collegiate Baseball Series of Division I Players. Journal of Athletic Training. April-June 2001 v31 i2 pS 83.
Author: Layne Norton
HIIT Training
Here is another article on HIIT. Ladies, read the studies provided in this article, you dont have to get on a treadmill for 40 minutes. A group that did sprints lost 6x the body fat as opposed to the group that did steady state cardio on a treadmill. I will let you read it for yourself.
Fit with HIIT: Science Is Dropping The Hammer On Endless Bouts Of Steady-State Cardio.
Less is more … except when it applies to things you really don’t enjoy, that is.
Take cardio, for example. How much cardio does it take to burn through that stubborn layer of fat lingering around your abdomen? Copious amounts–or at least that’s what it feels like at times, since the most pervasive methodology behind fat-burning involves seemingly interminable sessions of cardiovascular activity done at a sustained rate. Where cardio is concerned, the theory has always been more is more.
But all that’s about to change.
What would you say if we told you that the latest scientific research suggests shorter cardio sessions for crazy fat loss? How would you feel if you could actually end up burning more fat in the long run while holding on to more of your iron-wrought muscle? You can go ahead and smile–because it’s entirely true. High-intensity interval training, or HIIT, is on the fast track to becoming the standard for steady and sustained fat loss.
With HIIT, the workouts are shorter, yes, but you’ll actually be working harder than the guy on the treadmill next to you. HIIT is what it says–high-intensity–and the results are undeniable. If you’re used to wearing a heartrate monitor to judge the efficiency of your cardio, shelve it–you won’t need it. By cycling between bouts of all-out effort and short stretches of active recovery, a mirror will be all you need to gauge your progress.
Burning Debate
Bodybuilders and others have long used steady-state cardio, which involves low- to moderate-intensity exercise performed at 60%-70% of one’s maximum heart rate (MHR), to whittle away bodyfat. Trainers and other experts argue that since lower-intensity cardio exercise burns a higher percentage of fat for energy, slow and steady indeed wins the race. HIIT cardio, on the other hand, involves intervals of high-intensity exercise–at a rate near 90% MHR–followed by intervals of slower-paced active recovery. Anecdotal reports and early research on HIIT went against the steady-state establishment, claiming that it was the superior method of cardio for losing fat. And the exercise community, likely looking for a way to collectively limit its time on a conveyor belt, felt it was time for in-depth science to put an end to the developing debate. What they found, time after time, was that HIIT cardio was the best way to lose fat, despite the fact that it required less total time.
Studies
One of the earliest studies, done by researchers at Laval University (Ste-Foy, Quebec, Canada), kept it basic, using two groups in a months-long experiment. One group followed a 15-week program using HIIT while the other performed only steady-state cardio for 20 weeks. Proponents of steady-state training were pleased to hear that those subjects burned 15,000 calories more than their HIIT counterparts. Those who followed the HIIT program, however, lost significantly more bodyfat. A 2001 study from East Tennessee State University (Johnson City) demonstrated similar findings with subjects who followed an eight-week HIIT program. Again, HIIT proved to be the better fat-burner–subjects dropped 2% bodyfat over the course of the experiment. Meanwhile, those who plodded through the eight weeks on a steady-state program lost no bodyfat.
The most recent study, out of Australia, reported that a group of females who followed a 20-minute HIIT program consisting of eight-second sprints followed by 12 seconds of rest lost an amazing six times more bodyfat than a group that followed a 40-minute cardio program performed at a constant intensity of 60% MHR.
Turn Up The HIIT
So what is it about HIIT cardio training that sends bodyfat to the great beyond? There are actually several reasons, but the first and perhaps most important involves its effect on your metabolism.
A 1996 study from Baylor College of Medicine (Houston) reported that subjects who performed a HIIT workout on a stationary cycle burned significantly more calories during the 24 hours following the workout than those who cycled at a moderate, steady-state intensity due to a rise in resting metabolism. Why? Since HIIT is tougher on the body, it requires more energy (read: calories) to repair itself afterward. The previously mentioned 2001 East Tennessee State study found that test subjects in the HIIT program also burned nearly 100 more calories per day during the 24 hours after exercise. More recently, a study presented by Florida State University (Tallahassee) researchers at the 2007 Annual Meeting of the American College of Sports Medicine (ACSM) reported that subjects who performed HIIT cardio burned almost 10% more calories during the 24 hours following exercise than a steady-state group, despite the fact that the total calories burned during each workout were the same.
What else the research confirms
Research also confirms that HIIT enhances the metabolic machinery in muscle cells that promotes fat-burning and blunts fat production. The Laval University study discovered that the HIIT subjects’ muscle fibers had significantly higher markers for fat oxidation (fat-burning) than those in the steady-state exercise group. And a study published in a 2007 issue of the Journal of Applied Physiology reported that young females who performed seven HIIT workouts over a two-week period experienced a 30% increase in both fat oxidation and levels of muscle enzymes that enhance fat oxidation. Moreover, researchers from the Norwegian University of Science and Technology (Trondheim) reported that subjects with metabolic syndrome–a combination of medical disorders that increases one’s risk of cardiovascular disease and diabetes–who followed a 16-week HIIT program had a 100% greater decrease in the fat-producing enzyme fatty acid synthase compared to subjects who followed a program of continuous moderate-intensity exercise.
More great news
The bonus to all this research is discovering that shorter exercise sessions will allow you to hold on to more muscle. Pro physique competitors often have to walk a fine line between just enough and too much steady-state cardio because the usual prescription of 45-60 minutes, sometimes done twice a day precontest, can rob muscles of size and fullness. Short, hard bursts of cardio, on the other hand, will help you preserve your hard-earned muscle mass. To illustrate the point, think about the size of a marathon runner’s legs compared to a sprinter’s legs–the sprinter, whose entire training schedule revolves around HIIT, possesses significantly more muscular thighs. In the event you choose cycling as your primary method of HIIT cardio, you can actually add leg mass because of the increased recruitment of the growth-crazy, fast-twitch fibers in your thighs.
HIIT could be the only way to train for people looking to lose fat while adding and/or preserving muscle mass.
Rev It Up
No one enjoys doing cardio, but it’s a necessary component of reaching your physique goals. But that doesn’t mean it needs to be monotonous to be effective, and we’ve shown you the science to prove it. Turning up the heat on your workouts with HIIT will keep your gym time feeling productive while speeding up your fat oxidation–and in less time than you’d normally spend doing cardio.
If steady-state is the four-door sedan of cardio, HIIT is the Porsche–it’s sexier, and there’s enough under the hood to keep you blowing past the guy next to you.
Tips/Tricks
>;>; Time your HIIT sessions
Doing cardio after weights or in the morning on an empty stomach will burn the greatest amount of fat. During both of these times your body is slightly carb-depleted, making fat the primary fuel source for energy.
>;>; Preserve muscle
If you do cardio first thing in the morning, have a half-scoop of whey protein (about 10 grams) mixed in water or 6-10 grams of mixed amino acids before your session. This will help ensure that your body draws most of its energy from fat and these fast-digesting supplements instead of your muscle.
>;>; Supplement right
A fat-burning stack of caffeine and carnitine will enhance the amount of fat you burn during exercise. Take 200-400 mg of caffeine along with 1.5-3 grams of carnitine (in the form of L-carnitine, acetyl-L-carnitine or L-carnitine L-tartrate) 30 minutes before your session.
>;>; Make it an uphill climb
Consider working hills into your HIIT cardio to add more detail to your hams and glutes. If you don’t have hills available, adjust the incline on a treadmill to simulate it. Be sure to drop the incline to level, or zero, during low-intensity intervals.
>;>; Get in and out
Limit HIIT cardio sessions to 20-30 minutes to maximize intensity while actually aiding muscle growth and preventing muscle loss.
>;>; Adjust for the lag
During intervals on a treadmill, there will be a slight lag time as the machine adjusts to the change in speed: By the time the treadmill is up to running speed, the fast interval portion is almost over. To keep your intensity high, begin the sprint portion of the interval when the machine has reached your target speed. You can do this by counting seconds once the target speed is reached, or by straddling the sides of the treadmill as it gets up to speed.
Making HIIT Work For You
Below are three sample HIIT cardio workouts. The training modes listed here are merely examples; feel free to substitute other cardio choices. The mode of training isn’t as important as the method you use. Each sprint, whether on foot or a stationary cycle, indicates an all-out effort. The active recovery intervals should be slow enough to get you ready for the next sprint. Start using these workouts to fine-tune your fat-fighting machine.
Sample Routine
References
Boutcher, S.H., et al. The effect of high-intensity intermittent exercise training on autonomic response of premenopausal women. Medicine & Science in Sports & Exercise 39(5 suppl):S165, 2007.
Gorostiaga, E.M., et al. Uniqueness of interval and continuous training at the same maintained exercise intensity. European Journal of Applied Physiology 63(2):101-107, 1991.
King, J.W. A comparison of the effects of interval training vs. continuous training on weight loss and body composition in obese premenopausal women (thesis). East Tennessee State University, 2001.
Meuret, J.R., et al. A comparison of the effects of continuous aerobic, intermittent aerobic, and resistance exercise on resting metabolic rate at 12 and 21 hours post-exercise. Medicine & Science in Sports & Exercise 39(5 suppl):S247, 2007.
Talanian, J.L., et al. Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women. Journal of Applied Physiology 102(4):1,439-1,447, 2007.
Tjonna, A.E., et al. Superior cardiovascular effect of interval training vs. moderate exercise in patients with metabolic syndrome. Medicine & Science in Sports & Exercise 39(5 suppl):S112, 2007.
Trapp, E.G., Boutcher, S.H. Fat loss following 15 weeks of high-intensity, intermittent cycle ergometer training. Obesity Reviews 341, 2006.
Treuth, M.S., et al. Effects of exercise intensity on 24-h energy expenditure and substrate oxidation. Medicine & Science in Sports & Exercise 28(9):1,138-1,143, 1996.
Author: Jimmy Pena, MS, CSCS, and Jim Stoppani, PhD, with Eric Velazquez
Women’s Training Guide
Alright this is a great article that was written by Katie Lobliner & Derek Charlebois. If you’re not into Crossfit or intense training and you just want to get in the gym and look good, then this will help you out. I’ll sum it up for you; eat a high protein, high fat diet, and train with heavy weights. If you want a real life example of what that does for you I might ask Laura if she will post after pics, she has been following this workout for about 3 weeks mixed with some Crossfit, and boxing, and she already has her girl six pack coming in. They do talk about doing high intensity cardio, but I’ll let you read about it. It’s a great article guys so give it to your ladies. Oh one more thing, when you get to the diet section, keep in mind your diet should be made up of mostly meat and veggies, nuts and berries, some fruit, little starch and no sugar.
The Ultimate Female Training Guide: Specific, Proven Methods to Get Lean And Sexy
The primary concern women have when it comes to weight training is, “I don’t want to get big or bulky.” We are here to tell you that you won’t!
The Testosterone Story
The hormone testosterone is responsible for the large increases in muscle mass seen when men lift weights. Women’s testosterone levels are a fraction of men’s testosterone levels. Normal testosterone levels in men are 200-1200 ng/dl while 15-70 ng/dl are normal in women. As you can see, men’s testosterone levels are SIGNIFICANTLY higher than women’s. Even if a man is at the LOW end of the men’s normal testosterone range (200 ng/dl), he still has more than twice the amount of testosterone as a woman at the HIGH end of the women’s normal testosterone range (70 ng/dl). If we look at the median or mid-range testosterone levels in men and women, men = 700 and women = 42.5. So on an average, men have 16.47 times more testosterone than women! It is clear that women do not have the hormonal support (testosterone) to gain muscle mass like men. Therefore, the fear of becoming big and bulky and looking like Arnold Schwarzenegger with a ponytail is unwarranted.
What about the female bodybuilders?
Now you may be saying, “I have seen some female bodybuilders who are very muscular and look similar to men in their build.” The real reason they look like that is they are most-likely using exogenous testosterone injections and/or other anabolic steroids. When women use exogenous testosterone/steroids they may show signs of hair growth on the face and chest, increased muscle mass, a redistribution of body fat from a female pattern of storage to a male pattern of storage, deepening of the voice, and other effects. The point of saying this is that unless you are on exogenous testosterone or other anabolic steroids, you will not become big and bulky from lifting weights.
This is not to say that you will not gain any muscle, you will, but you will not gain muscle like a man. Instead, you will become toned and shapely.
Research & Studies
Studies have shown that men and women do not need to train differently.
If you are a woman and want to gain muscle and improve your shape and curves, then you are going to have to lift heavy weights. This means that instead doing endless reps with light weights, as the media often prescribes women to do, you need to lift some heavy weights and really challenge yourself! While performing high rep sets (15-20 reps) does have some benefit, it is not optimal to adding muscle mass.
Here is a very vague overview of rep ranges:
- 1-5 reps = Strength
- 6-12 = Hypertrophy
- 12+ = Endurance
That is very superficial overview of rep ranges as there is a lot of crossover of adaptations between rep ranges. For example, many people grow lifting solely in the 1-5 rep range and 12+ rep range. But it gives you an idea of the weight you need to lift to grow; a weight that you can complete for at least 6 reps but not more than 12 reps.
Diet & Nutrition
Men and women do not need to train differently to see results, but what about diet? Should women eat differently than men? Not really. Men’s and women’s metabolisms are very similar except that women burn a greater ratio of fat to carbs than men. This may be one of the reasons women do well on lower carb diets. The main thing that needs to be adjusted is one’s total caloric intake. Women need fewer calories than men because men have more muscle mass and less fat (relative to total bodyweight) than women. The amount of protein, carbs, and fat will be dictated by the amount of calories one eats.
We have shown that women do not need to train or diet much differently than men. Then why do we always see women in gym performing hours of cardio and lifting the lightest dumbbells in the gym for endless reps?
This is most-likely due to not being informed, or even misinformed (by the media), about how women should train. What about diet? One of the most common breakfast meals recommended to women is yogurt and a banana. Now there is nothing wrong with eating a yogurt and banana, but where is the protein and essential fatty acids? If you are a woman trying to gain lean muscle, you will need to eat adequate protein and good fats (essential fatty acids). It is time to stop listening to the media and misinformed individuals and time to become educated and get results. In this article, we will go over some basic diet and training information and then direct you to where YOU can get diet and training help and direction!
Dieting for Women — General Guidelines
Before we get into the recommended diets for women trying to lose fat and gain lean muscle, let’s go over some general diet guidelines.
Calorie Control
The biggest factor in a diet is calories in versus calories out; your total calories will determine if you lose or gain weight. Eating too many calories will lead to fat gain. But if you don’t eat enough calories you will not gain lean muscle. Setting a target calorie intake and counting the amount of calories you eat each day is vital to losing fat and gaining lean muscle.
Macronutrient Manipulation
While your total caloric intake is the most important diet factor, the ratio of protein to carbs to fat can dictate whether the weight you gain/lose is muscle or fat. A diet that contains 80% of calories from carbs, 10% from protein, and 10% from fat will produce different results than a diet containing 40% of calories from carbs, 40% from protein, and 20% from fat.
Stay Hydrated
You should drink plenty of water every day. Try to drink at least eight glasses (or 64 oz.) of water per day. The benefits drinking water provides are optimal hydration as well as a feeling of “fullness” without added calories. Sometimes people will mistake thirst for hunger. Because of this, staying hydrated can also prevent overeating.
Quality Control
Choose fresh, wholesome foods over pre-packaged, processed foods. Packaged foods are loaded with preservatives, especially sodium and saturated fats, and often have high amounts of sugars, such as high fructose corn syrup.
You will be amazed at how fast you can lose fat just by packing meals from home rather than purchasing fast food or packaged foods. You also will save a lot of money!
Insulin Control
Insulin is the “storage” hormone. When it is secreted fat burning is blunted. By controlling insulin secretion by choosing low GI carbs you can decrease fat gain/increase fat loss. Stable blood sugar levels also improve energy levels and ones mood. All of our diets as based around insulin control, leading to leaner muscle gains with little to no fat gain.
Adequate Protein
In order to gain lean muscle you need to eat enough protein to sustain the creation of new muscle proteins. You may not be used to eating the amount of protein our prescribed diet recommends, but once you get into the groove you should not have any problems and will enjoy how full and satisfied you feel.
Essential Fats
Essential fatty acids (EFAs) are vital to the proper functioning on your body. Dietary fats got a bad rap due to the diet fads of the 80’s and 90’s, which promoted eating as little fat as possible, but in reality EFAs are needed by the body and are part of a healthy diet. Eating fats does not equate to getting fat. In fact, most EFAs help support the fat burning process and maintaining a lean body. Do not be scared to eat good fats. EFAs are not the enemy. Also, be sure to supplement with a QUALITY EFA product, such as Scivation Essential FA.
Women do not need to diet much differently than men. One metabolic difference between men and women is women burn a greater ratio of fat to carbs than men, which is the reason why women tend to do very well on a low carb diet. Due to this fact we recommend women follow a low-carb (not no carb) diet to lose fat and gain toned, lean muscle.
Curve Appeal—Exercises to Help Add Sexy Curves
What is the most common thing you see women do in the gym? Cardio. And if they do lift weights the pick up a 5 pound dumbbell and do endless reps. As we have discussed, women need to lift heavy, challenging weights just like men in order to gain muscle. While machines do provide sufficient stimulation to gain muscle, nothing can beat free-weight/compound exercises.
Now, we will go over a few free-weight and compound exercises that we will incorporate in the weight training presented.
Deadlifts
Deadlifts are a full body exercise, meaning it stimulates just about every muscle in the body. Deadlifts hit the legs, back, traps, abs, obliques, etc. Deadlifts are a must for building a fully developed body. If you don’t do them, you are selling your results short.
Squats
Squats are perhaps the most effective exercise you can do for overall leg development. Free-weight barbell squats are a compound exercise that hits the entire upper leg, quadriceps, hamstrings, and glutes. Like deadlifts, if you don’t squat you are selling yourself short. These are a must for sexy, toned legs.
Lunges
Lunges are great for targeting the glutes, hamstrings, and quadriceps. Lunges will help tighten up your legs and butt and give you the curves you want.
Pull-Ups
Pull-ups work the muscles of the back, biceps, and forearms. Most gyms have an assisted pull-up machine, so if you cannot do pull-ups with your bodyweight, this machine will allow you to do pull-ups with less than your bodyweight.
Dips
Dips work the muscles of the chest, shoulders, and triceps. Dips are a great exercise for overall upper body development, especially the shoulders and triceps.
Most gyms have an assisted dip machine, so if you cannot do dips with your bodyweight, this machine will allow you to do dips with less than your bodyweight.
The 12-Week Workout Program
As we said before, women need to lift heavy, challenging weights in order to gain muscle. Lifting heavy weights will not cause women to get big and bulky like men because women produce a fraction of the testosterone that men do. When women begin working out, their goals are to tone up and gain shape/curves and following this program will accomplish just that! In this 12-week program, you will decrease the number of reps you complete and increase the load you lift as you progress. The number of sets per exercise stays the same, but the rep range changes.
Weeks 1-4
During weeks 1-4, you will be lifting in the 8-12 rep range. What this means is that you want to complete at least 8 reps but no more than 12 reps for each set. If you cannot complete 8 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 12 reps, then the weight is too light and you should increase the load.
Weeks 5-8
During weeks 5-8, you will be lifting in the 6-8 rep range. What this means is that you want to complete at least 6 reps but no more than 8 reps for each set. If you cannot complete 6 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 8 reps, then the weight is too light and you should increase the load.
Weeks 9-12
During weeks 9-12, you will be lifting in the 4-6 rep range. What this means is that you want to complete at least 4 reps but no more than 6 reps for each set. If you cannot complete 4 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 6 reps, then the weight is too light and you should increase the load.
This phase of the 12-week program is going to be very challenging and produce accelerated results.
Exercise Tips: Form Over Ego!
We cannot stress enough how important it is to maintain strict form on all movements. This means stabilizing your body and contracting your abs so you isolate the primary intended muscles. For example, when doing a standing barbell curl, tighten your abs and do not rock or swing the weight. By tightening your abs, you stabilize your body and prevent momentum. This will also help condition your abs and save your lower back from injury.
Warm-Up Properly
You should perform 1-3 warm-ups sets before working a given muscle group. For example, I you are going to bench press 85 lbs for your work sets then do a warm-up set with 45 lbs (just the bar) and then a set with 65 lbs before trying to bench press 85 lbs.
Rest, Don’t Nap, Between Sets
We recommend 60-120 seconds of rest periods between sets. This allows your body to recover some of its expended ATP but is not so long that you lose the flow of the workout. Remember, the goal is to get in and out of the weight room in 30-45 minutes.
What if I Miss a Workout?
If you miss a workout, simply work your schedule so you get back on track. Do not skip a workout! You have three off days per week. If you miss Tuesday’s workout then try to do it on Wednesday and then get back on your normal schedule.
You now have a complete 12-week workout program. Next we are going to discuss a topic that will interest all women, why do trouble areas of fat exist?
Tricep, Thigh & Booty Fat: Why “Trouble Areas” Exist
Most women have “trouble areas” or places on the body where the most fat is stored and it is difficult to get rid of. In most women these areas are primarily the thighs, glutes (butt), and in some women the triceps (back of the arms) and “love handles”. After dieting to lose weight and tone up these trouble areas the last thing you want to do is regain excess fat. If you don’t keep your diet clean and controlled you will gain fat, and it will most likely be in these trouble areas. We will go over why these trouble areas exist and then outline a plan to keep these trouble areas lean and sexy while adding lean mass.
Simply put, some areas in the body have more receptors that block fat breakdown than receptors that increase fat breakdown. In men, these areas are the lower abs and love handles. In women, they are the thighs and butt. We will discuss the physiological factors controlling fat loss and then go over a stubborn-fat cardio protocol and then beneficial supplements for losing stubborn fat.
Stored Triglycerides—Body Fat We Want to LOSE
While all cells contain some fat, it is mainly stored in muscle (intramuscular triglycerides) and in adipose tissue (body fat). Adipose tissue is the body’s main fat storage site and the fat we all want to lose. Adipose tissue is divided into individual cells called adipocytes. These adipocytes hold stored triglyceride (1 glycerol molecule bonded to 3 fatty acids) droplets, which serve as a source of energy for the body. These droplets make up 95% of adipocytes’ volume. In order for this storage of potential energy (60,000-100,000 kcal) to be used and to LOSE BODYFAT (everyone’s goal), it must be mobilized through lipolysis (the breakdown of triglycerides).
Lipolysis involves splitting the triglycerides into a glycerol molecule and 3 separate fatty acids (FFA). Once the fatty acids diffuse (exit) from the adipocytes, they bind to plasma albumin (a protein in the blood) in order to be transported to active tissues where they can be burned. In order to lose body fat, the fatty acids must be burned!
Transport of FFA to be Burned!
Blood flow is of prime importance to the transportation of FFA away from adipocytes and through the circulation to active tissues where they can be burned. This is especially important during exercise where energy requirements are heightened.
Low blood flow could cause the accumulation of FFA within adipose tissue resulting in less available FFA to be oxidized and a greater chance of FFA to be turned back into triglycerides. It has been found that the stubborn fat areas (thighs and butt) have poor blood flow. Therefore in order to get rid of stubborn fat we must increase blood flow. What is the best way to increase blood flow? Exercise! In addition to this certain supplements can also increase blood flow (more on this later). Increasing blood flow throughout the body will assist in losing weight by transporting FFA to where they can be burned.
FFA Oxidation—Burning Body Fat
When the FFAs reach muscle tissue, they are transported into a muscle cell. Once in the muscle cell, the FFAs can re-esterfy (rebind) with glycerol to form triglycerides to be stored in the muscle or bind with intramuscular proteins to be used for energy production in the mitochondria. In the mitochondria, the fatty acids undergo beta-oxidation, meaning they are burned for energy.
We want the FFAs to be burned in the mitochondria. Increasing energy demands through exercise is the best way to accomplish but there are supplements that can help give you an extra boost.
Summary Thus Far
- Stubborn fat areas are caused by a high density of Alpah2 receptors and poor blood flow
- Lipolysis must be increased in order for FFAs to be burned
- Blood flow to adipose tissue and transportation of FFAs away from adipose tissue is vital to fat loss
- FFAs must be BURNED to body fat loss to occur
- Exercise is the best way to increase blood flow to adipose tissue, transportation of FFAs, and oxidation of FFAs
Knowing these facts allows us to choose supplements that will assist in burning through stubborn fat. The next chapter will go over a cardio protocol that can help burn stubborn fat and then go over some supplements to help burn fat in stubborn areas.
The Stubborn Fat Cardio Protocol
We learned that NE/E activate the receptors that stimulate lipolysis (fat breakdown). Research shows that NE/E secretion increases with exercise intensity. In addition, as cardio duration increases fat utilization increases while carbohydrate utilization decreases. So we need to perform high-intensity cardio for a long duration of time to maximize fat burning. The only problem is one cannot maintain high-intensity cardio for a long duration.
So how can we overcome this while maximizing fat loss?
By doing the following: 10-15 minutes HIIT followed by 15-30 minutes of Low-Intensity Cardio.
High Intensity Interval Training or HIIT is training where you alternate between intervals of high-intensity and low-intensity exercise. An example would be sprinting all-out for 100 meters then walking for 100 meters then repeating. One cannot sprint at full intensity for a prolonged time because sprinting and any other form of high-intensity cardio utilizes the anaerobic energy systems, specifically the Phosphocreatine system, which power short-term activity. After going all out, one must rest and give the Phosphocreatine system time to “recharge”. Additionally after sprinting all-out a couple times you are going to start feeling fatigued. After 10 sprints you are pretty much worn out. While you might not be able to sprint at full speed anymore you can still walk and jog as the intensity is not as high as sprinting and other uses the aerobic energy systems.
Knowing this we can setup a cardio program to maximize fat burning:
- 15 seconds all out followed by 45 seconds of low-intensity cardio
- Repeat 10-15 times.
- 15-30 minutes of low-intensity cardio
This cardio could be done on the treadmill, elliptical, bike, running track, etc. We also recommend doing the Stubborn Fat Cardio Protocol separate from weight training, either first thing in the morning (if training in the evening) or on off days from the gym. To start, we recommend doing the Stubborn Fat Cardio Protocol 2-4 times per week.
In addition, you can perform low-intensity cardio post-workout or on off days if Stubborn Fat Cardio is done on weight training days. This is optional, but will speed up fat loss. We recommend having at least one day a week completely off from all exercise.
The Stubborn Fat Supplement Stack
In order to lose that last bit of stubborn fat, you will have to diet and train more intensely. Sometimes that doesn’t work or is just straight up not possible. This is where specific dietary supplements that target fat loss come into play. We will now go over supplements that will help increase fat loss in stubborn areas.
Have you been working out and dieting consistently but you are not seeing the results you want? Are you starting to lean out, but you have some stubborn fat that will not go away? Most likely, this stubborn fat is on your hips and thighs. No matter how many lunges and squats you do, this fat just will not go away. Well, there is a reason for this. Women tend to store fat on specific areas of their body (hips and thighs) to the placement of specific receptors that make it hard to burn fat in those areas. Knowing this, PGN and its team of experts has developed Trimfat to increase fat loss and get rid of those stubborn fat areas once and for all! Read on to find out how you can be on your way to the tight, sexy body of your dreams!
Norepinephrine and Adrenergic Receptors
Body fat storage is controlled by many different factors ranging from diet to hormones to receptor density (the amount of receptors in one area). Of importance to this article is receptor density. Without diving to deep into the nerdy science stuff, a receptor can be looked at like a lock that a key (i.e. a hormone) fits into.
Adrenaline
The term “adrenaline” is commonly used to refer to the body’s excitatory catecholamines, Epinephrine (E) and Norepinephrine (NE), which are regulators of lipolysis (fat breakdown). NE and E acts on receptors called adrenergic receptors of which there are alpha (1 & 2) and beta (1, 2, & 3) subtypes. Activation of the alpha1 and beta-receptors is lipolytic (causes fat breakdown) while activation of the alpha2 receptor is anti-lipolytic (blunts fat breakdown). Stubborn fat areas have a high density of alpha2 receptors, making it harder for fat breakdown to occur in that area. If you are a women this means you have a large amount of alpha2 receptors in your thighs and glutes.
This is the reason why the fat in those areas are so hard to get rid of! In order to burn stubborn fat we must override the inhibitory effect of the alpha2 receptors. PGN Trimfat was designed to target stubborn fat areas in addition to providing an exercise and overall metabolic boost.
B Vitamins
- Vitamin B6 (Pyridoxine HCl): 50mg
- Vitamin B5 (Pantothenic Acid): 25mg
- Vitamin B12 (Methylcobalamin): 100mcg
The B vitamins are essential to whole body metabolism, especially fat loss. We included the B vitamins in Trimfat to ensure your body has what it needs to burn fat at its full potential.
Cayenne Pepper
Cayenne peppers have been used for centuries as a folk medicine for stimulating circulation, aiding digestion and relieving pain (topically). Cayenne increases thermogenesis by dilating blood vessels and increasing blood circulation. Blood flow to adipose tissue is very important for the transportation of fatty acids to be burned. Increasing blood flow allows more fatty acids to be delivered to tissues where they can be burned. In order to lose body fat you must burn fat!
Caffeine USP
Caffeine, a plant alkaloid belonging to the drug class methylxanthines and is found in natural sources such as coffee beans, tea leaves, cocoa beans, and other plants, is the world’s most widely used stimulant. Caffeine is a Central Nervous System (CNS) stimulant shown to delay fatigue and improve cognitive performance.
Caffeine acts as an adenosine receptor antagonist. Adenosine decreases the release of stimulatory/excitatory neurotransmitters (i.e. norepinephrine [NE]). Therefore, blocking the adenosine receptor allows a greater excitation to occur by increasing NE’s ability to activate the adrenergic receptors. This means you will feel more energized.
Caffeine inhibits phosphodiesterase (PDE), causing a build-up of cAMP levels and greater effect of NE on fatty acid lipolysis. PDE blunts lipolysis; therefore inhibiting PDE allows lipolysis to proceed at an accelerated rate. The end result is there are more fatty acids available for oxidation after consumption of caffeine. Caffeine increases the release of fat from body fat stores so it can be burned, leading to fat loss.
Protein Benefits and Requirements for Active Women
“Absolutely ridiculous!” This is what I thought aloud while reading a popular diet book for women. It was appalling. Yogurt, cereal, coffee and a glass of juice for breakfast. Where the heck is the protein!? Sure, yogurt has some, but not enough to sustain the energy, satiation and nutrition that an active woman needs. It is time to set the record straight. We need to take these old school, fairy tale diets and trash them! Just as we burned our bras in the 60’s for equal rights, let’s burn our old diet books and get with the program—Women NEED protein!
“You need protein to sustain muscle, energy and even promote fat loss,” says Jen Hendershott, two-time Ms. Olympia, Fitness International Champion and spokesperson for PGN Nutrition, makers of Whey Sensible.
The Protein Problem
Unfortunately, protein is a nutrient often downplayed when it comes to women’s diets. For some reason, many people seem to think women don’t need to emphasize protein in their diets, but I am here to tell you that we DO. Protein is made up of amino acids, the building blocks of many tissues in the body, including muscle. Certain amino acids are “essential”, which means the body cannot make them and they must be obtained through your diet. When you workout, you breakdown muscle tissue. In order to repair that muscle tissue and gain lean mass and become stronger, you must give the body protein to supply the amino acids needed for recovery. If you do not get enough protein in your diet your body will not have enough amino acids, specifically essential amino acids, to work properly and recovery from workouts. Where will it get these amino acids you are lacking?
That’s right, from muscle tissue! All that hard work will be wasted! In addition to being required to recover from workouts, protein and amino acids are important for many reasons, such as:
- Supports immune system function.
- Promotes healthy connective tissue, hair, nails and other tissues.
- Supports energy levels.
Now that we know why protein is so darn important, let’s find out how much protein a woman needs.
The recommended daily allowance of protein for SEDENTARY adults is 0.8 grams per kilogram of bodyweight (0.8g/kg) or 0.36 grams per pound of bodyweight (0.36g/lb). One should note that the recommended protein ratio is the same for both men and women. But what about active women, do they need more protein than sedentary women? The answer is a resounding YES.
Protein Facts
The International Society of Sports Nutrition’s recently released its current stand on protein intake:
- Vast research supports the contention that individuals engaged in regular exercise training require more dietary protein than sedentary individuals.
- Protein intakes of 1.4 – 2.0 g/kg/day for physically active individuals are not only safe, but may improve the training adaptations to exercise training.
- When part of a balanced, nutrient-dense diet, protein intakes at this level are not detrimental to kidney function or bone metabolism in healthy, active persons.
- While it is possible for physically active individuals to obtain their daily protein requirements through a varied, regular diet, supplemental protein in various forms are a practical way of ensuring adequate and quality protein intake for athletes.
- Different types and quality of protein can affect amino acid bioavailability following protein supplementation. The superiority of one protein type over another in terms of optimizing recovery and/or training adaptations remains to be convincingly demonstrated.
- Appropriately timed protein intake is an important component of an overall exercise training program, essential for proper recovery, immune function, and the growth and maintenance of lean body mass.
- Under certain circumstances, specific amino acid supplements, such as branched-chain amino acids (BCAA’s), may improve exercise performance and recovery from exercise.” (Campbell et al, 2007)
From this we see that active women would benefit from consuming 2 grams/kg of bodyweight, which is about 1 gram/lb of bodyweight. For a 150 lb woman, this means that she needs 150 grams of protein per day. Ideally your protein should be spaced out throughout the day. If you eat five meals a day, this would be 30 grams of protein per meal (continuing with the example above).
So let’s put this number into action and outline and example diet. I will just list the proteins and not the carbs and fats because they will vary depending on your diet and goals.
- Meal 1: 1 Cup Egg Whites
- Meal 2: 1.5 Scoops PGN Whey Sensible (Whey Protein)
- Meal 3: 4 oz. Chicken
- Meal 4 (Post-Workout): 1.5 Scoops PGN Whey Sensible/Whey Protein
- Meal 5: 4 oz. Fish (i.e. Tilapia or Salmon)
***Note each of the above protein amounts are about 30 grams of protein.
Good Protein Sources
- Eggs and Eggs Whites
- Chicken
- Turkey
- Lean Beef
- Fish (tuna, tilapia, salmon, mahi mahi, halibut)
- Protein Powders such as Whey Sensible by PGN Nutrition.
- Tofu
There is no reason why you cannot hit your protein needs DAILY! With quality, low carb and fat protein powders like Whey Sensible from PGN, it is delicious and easy to whip up a fast shake and satisfy that sweet tooth at the same time. Dietary protein is very important in a woman’s diet. Women need the same amount of protein as men (adjusted for bodyweight). It is recommended that active women eat about 1 gram of protein per pound of bodyweight.
If you want to progress in the gym and reach your goals for the body of your dreams, eat your protein and don’t let anyone tell you that women don’t need to eat protein!
Putting a Complete Program Together
We have gone over a lot of information. To make things easy for you we will outline a couple sample workout and supplement schedules.
Schedule #1
- Monday: Stubborn Fat Cardio (AM), Weight Training (PM)
- Tuesday: Stubborn Fat Cardio (AM), Weight Training (PM)
- Wednesday: OFF
- Thursday: Stubborn Fat Cardio (AM), Weight Training (PM)
- Friday: Stubborn Fat Cardio (AM), Weight Training (PM)
- Saturday: OFF
- Sunday: OFF
Schedule #2
- Monday: Stubborn Fat Cardio (AM), Weight Training (PM)
- Tuesday: OFF
- Wednesday: Stubborn Fat Cardio (AM), Weight Training (PM)
- Thursday: OFF
- Friday: Stubborn Fat Cardio (AM), Weight Training (PM)
- Saturday: Stubborn Fat Cardio (AM), Weight Training (PM)
- Sunday: OFF
Schedule #3
- Monday: Weight Training
- Tuesday: Weight Training
- Wednesday: Stubborn Fat Cardio
- Thursday: Weight Training
- Friday: Weight Training
- Saturday: Stubborn Fat Cardio
- Sunday: OFF
Conclusion and Summary of Main Points
We have gone over a lot of information and hopefully helped you understand the way women need to diet and train in order to gain lean muscle and lose fat. To make things easy, we will now summarize the main points of this Women’s Bible.
- Women will not get big and bulky from lifting weights, but instead lose fat and gain lean, toned muscles.
- Women should lift weights just like men.
- Women do not need to diet differently than men, but need to calculate their needed caloric intake based on their weight.
- Women burn a greater ratio of fat to carbs than men and tend to do well on low-carb diets.
- Calorie Control, Macronutrient Manipulation, Staying Hydrated, Eating Quality Foods, Insulin Control, Eating Adequate Protein and Essential Fats are all vital to a healthy diet and gaining lean muscle.
- Stubborn fat areas are caused by a high density of Alpha2 receptors and poor blood flow.
- Lipolysis must be increased in order for FFAs to be burned
- Blood flow to adipose tissue and transportation of FFAs away from adipose tissue is vital to fat loss.
- FFAs must be BURNED to body fat loss to occur.
- Exercise is the best way to increase blood flow to adipose tissue, transportation of FFAs, and oxidation of FFAs.
- The Stubborn Fat Cardio and Supplement Protocols are great ways to get rid of stubborn fat..
- Consistency is the key to success. Create a workout schedule and diet and stick to it!
There you have it! It is time to put all this information to action and gain the sexy muscle and curves you’ve always wanted. Time to get your hottest body ever!
Authors: Katie Lobliner & Derek Charlebois B.S. CPT
Konstantin will eat your face
Konstantin Konstantinovs is a freak of nature. The dude is one of my heros and every time I watch his videos I get jacked to lift. He formerly holds the raw deadlift record of 939 without a belt. He is a complete monster.
