Calories, Nutrients or Food?
In this article, I want to look at a somewhat fundamental aspect of general nutrition; that is the distinction between calorie intake, nutrient intake, and food intake. This is relevant for the simple fact that the average person doesn’t think in terms of calorie intake, and they probably don’t think in terms of nutrient intake. Rather, they think in terms of eating food; thus it’s important to examine the distinction between those three ‘categories’ of intake.
Initial Body Fat and Body Composition Changes
In that current data indicates that each pound of muscle might burn an additional 6 calories (as opposed to older values of 25-40 cal/lb or even higher) (1), this argument is no longer tenable; to significantly affect metabolic rate would require a monstrous gain of muscle mass, far more than you could gain in 3-4 weeks.
AMPK: Master Metabolic Regulator
The molecule I want to talk about is called AMP-activated protein kinase or AMPk for short, a compound that is turning out to be one of the major metabolic regulators in the liver, skeletal muscle, fatty acids, and the brain. This is especially true if you’re talking about the regulation of glucose uptake and utilization, fatty acid intake and oxidation, and appetite. Ok, maybe I have your attention again.
Periodization for Bodybuilders: Part 3
I finished the second part by giving some volume recommendations for both training and maintaining loads for the different components (4 of them) of training: pure strength, intensive bodybuilding, extensive bodybuilding and really extensive bodybuilding. Without recapping that entire article, I’ll simply summarize the loading parameters for each below.
Periodization for Bodybuilders: Part 2
In his original holistic training schema, Dr. Hatfield proposed using three different intensity/rep ranges to optimally stimulate a muscle. This included sets of 4-6 done explosively, sets of 12-15 done rhythmically and sets of 40 done fairly slowly. Different types of workouts were done in a fairly complicated cycling pattern (Hatfield called this ABC training) and, frankly, keeping everything straight was a huge pain in the ass.
Periodization for Bodybuilders: Part 1
Periodization is one of those terms that gets thrown around a lot and can have many many many meanings, depending on who you’re talking to. From fairly generic approaches to cycling training to meticulously planned out programs where ever set and rep is set ahead of time, you can find many different intrepretations of periodization and what it means. In this article series, I want to discuss periodization as it applies to bodybuilding specifically.
Effects of (-)-hydroxycitrate on Net Fat Synthesis as De Novo Lipogenesis
DNL has been the subject of much debate for years and many readers have probably seen it claimed that ‘carbs in excess of needs simply get converted to fat and stored’. This is true if you’re looking at rats, mice and hamsters. One study (Acheson et. al., 1982) in humans gave the subjects 500 grams of carbohydrates (2000 calories) all at once; conversion of carbs to fat was insignificant. The majority of research in humans has not found DNL to contribute significantly to fat gain except under a few very extreme conditions.
Milk as an Effective Post-Exercise Rehydration Drink
The effectiveness of low-fat milk, alone and with an additional 20 mmol/l NaCl, at restoring fluid balance after exercise-induced hypohydration was compared to a sports drink and water. After losing 1·8 (SD 0·1) % of their body mass during intermittent exercise in a warm environment, eleven subjects consumed a drink volume equivalent to 150 % of their sweat loss. Urine samples were collected before and for 5 h after exercise to assess fluid balance.
Metabolic Rate Overview
Long-term changes in energy balance are what ultimately determine what happens to the body. A long-term excess of energy balance (energy in exceeds energy out) will lead to a gain of body mass; a long-term deficit in energy balance (energy out exceeds energy in) leads to a decrease in body mass. Whether that changed body mass is made up of fat, muscle, or some combination depends on a few factors.
Extremely Limited Synthesis of Long Chain Polyunsaturates in Adults: Implications for Their Dietary Essentiality and Use as Supplements
In many, if not all, of my books, I tend to highly recommend that people take some form of preformed fish oils on a daily basis. For various reasons, either related to people not liking to swallow pills, or occasional vegetarian concerns, a question I often get is whether or not flaxseed oil can take the place of preformed fish oils in the diet. As well, there is often a great deal of confusion on various internet forums as to whether or not flax oil is an appropriate source of the essential fatty acids.
