Archive for the ‘Body Science’ Category
Saturday, May 2nd, 2009
Spot reduction, which is the belief that training a certain muscle group will decrease the amount of fat surrounding it, has been in debate for many, many years. Scientists have claimed it simply isn’t possible as fat loss happens throughout the entire body, while some swear it to be true. Recent research from Denmark may shed some more light on the subject.
In a study involving ten healthy males, subjects performed three sets of high-rep, one-legged knee extensions. Results showed blood flow and fat breakdown were greatest around the exercising muscle. While further research needs to be conducted, there may be something to higher-rep training for fat loss than previously thought.
Am J Physiol Endocrinol Metab. 2007 Feb; 292(2):E394-9.
Tags: Bodybuilding, exercise, fat breakdown, fat loss, spot reduction, weight loss, weight training
Posted in Body Science | 4 Comments »
Monday, April 27th, 2009
The thought of dieting for fat loss conjures up images of bland, boring foods, such as plain chicken breast and tuna. Not the most appealing of thoughts, but hey, no one ever said dieting was fun. Seasoned bodybuilders have learned to make these foods more palatable by adding spices to increase flavor and enjoyment.
A recent research paper also supports adding spices to food not only increases flavor, but also thermogenesis. Consumption of capsaicin, black pepper and ginger all have been shown to increase thermogenesis through several mechanisms and most commonly through the stimulation of catecholamine release. Catecholamines, such as epinephrine and norepinephrine (a.k.a. adrenaline and noradrenaline), are chemical messengers released from the adrenal glands and nerve endings, which stimulate fat cells to breakdown and release fat.
So if you’re planning on getting ripped this spring, try adding these spices to your food, not only for the flavor, but for the fat loss as well.
Physiol Behav. 2006 Aug 30; 89(1):85-91
Tags: black pepper, Bodybuilding, capsaicin, catecholamine, epinephrine, fat cells, fat loss, ginger, norepinephrine, spice, thermogenesis, weight training
Posted in Body Science, Nutrition | 2 Comments »
Monday, April 20th, 2009
Let the debate between low carb and low fat diets end – science has determined the winner! In a four-month study conducted at the University of Cincinnati, 50 obese test subjects were divided into two calorie-restricted groups: 1) low carb and 2) low fat. The low-carb dieters followed an average protein/carb/fat ratio of 28/15/57 for the first two months and a ratio of 24/24/52 for the last two months. While subjects following the low fat diet had a macronutrient ratio of 18/53/29 for the first two months and 20/48/32 for last two.
What’s important note is that there was no significant difference in total calorie intake between each group. In spite of this, the difference in macronutrient breakdown showed a significant difference in overall weight loss and body fat reduction. By the end of testing, results showed that the low-carb subjects lost more body weight (21.6 vs. 13.5 pounds) and fat (13.7 vs. 7.1 pounds) than those following a low-fat diet!
J Clin Endocrinol Metab. 2005 Mar; 90(3):1475-82.
Tags: Bodybuilding, diet, fat loss, low carb diet, low fat diet, Nutrition, weight loss, weight training
Posted in Body Science, Nutrition | 1 Comment »
Wednesday, April 15th, 2009
Looking for an easy way to increase your metabolism and burn off more calories? Try drinking water. A study conducted in Germany showed that subjects who consumed 500 mL (2 cups) of water increased their resting energy expenditure by 30% after 10 minutes of consumption with the effect lasting up to 40 minutes. This study also found that the increase in calorie burning came from fat in men and from carbohydrates in women. The researchers speculate that consumption of 2 liters (8 cups) of water a day would additionally help burn off close to 100 kcal/day.
J Clin Endocrinol Metab. 2003 Dec; 88(12):6015-9
Tags: Bodybuilding, fat burner, metabolism, water, weight loss, weight training
Posted in Body Science, Nutrition | 3 Comments »
Wednesday, April 8th, 2009
It’s no secret that whey protein helps increase muscle mass and strength, but a preliminary study presented at the Experimental Biology Conference has just revealed that it also aids in fat loss.
In this six-month study, 90 overweight subjects were divided between three supplement groups: 1) 60 grams of whey protein per day, 2) 60 grams of soy protein per day, or 3) 60 grams of carbohydrates per day. Each group consumed their given supplement in addition to their regular diet and did not follow a prescribed training program. They simple added the supplement on top of their diet and carried on their life as they normally would. The results showed that the group taking the whey protein lost the greatest amount of weight, which was 5 pounds more than those in the carbohydrate group.
Experimental Biology, San Francisco, CA, April, 2006
Tags: Bodybuilding, muscle mass, muscle strength, protein, weight loss, weight training, whey
Posted in Body Science, Nutrition, Supplement Science | 6 Comments »
Wednesday, March 18th, 2009
Conjugated linoleic acid (CLA) is a fatty acid that can be found naturally in meats and dairy products. It is also a popular supplement among bodybuilders for various reasons.Several studies have shown CLA to have antioxidant properties, aid in muscle growth and to help reduce body fat.
A recent study further supports CLA’s fat-fighting properties even while you sleep. Subjects were provided with either 4 grams of CLA a day or a placebo (4 grams of safflower oil) for 6 months. The group taking CLA burned 43 kcal more than the placebo group during sleep. Additionally, subjects taking CLA lost on average 2.2 pounds of fat, while those taking the placebo gained a pound.
While these results may not seem that significant, competitive bodybuilders may want to include CLA into their pre-contest prep to help shed away those last few stubborn pounds of fat, which could mean all the difference from taking home the hardware or walking off stage empty handed.
Am J Clin Nutr. 2007 Sep; 86(3):797-804.
Tags: Bodybuilding, CLA, conjugated linoleic acid, fat fighting, fat loss, fatty acid, weight training
Posted in Body Science, Nutrition, Supplement Science | Comments Off
Thursday, March 12th, 2009
The central nervous system (CNS) controls muscle contraction. When the body needs to produce force, such as lifting a weight, the CNS signals an appropriate amount of muscle fibers to contract to get the job done. The more muscle fibers the CNS recruits, the greater the potential for growth. One way to increase the number of muscle fibers recruited is by lifting a weight in an explosive manner. This is due to the fact that it takes more force, and therefore more muscle fibers, to lift a weight in one second than it does in two. If that wasn’t enough reason to train ballistically, recent research has given another.
A study performed at Ball State University was conducted to compare the effects of explosive versus slow contractions on energy expenditure (calorie burning). Subjects performed squats using either explosive (less than one second) or slow (2 seconds) concentric (muscle shortening) contractions, but used the same amount of weight (60% 1RM) and followed the same rep/set scheme (8/4). Results showed that subjects burned 12 percent more calories when they lifted the weight explosively than when they did slowly.
Medicine and Science in Sports and Exercise. 2007 Aug; 39(8): 1291-1301.
Tags: ballistic training, Bodybuilding, central nervous system, CNS, muscle growth, weight lifting, weight training
Posted in Body Science, Training | Comments Off
Thursday, March 5th, 2009
Weight training can be a little intimidating and frustrating for beginners. Picking the right load (weight used), exercises, rep range, number of sets to perform and number of days to train during the week to increase muscle growth is an exercise in trial and error, and sometimes, futility. However, researchers from Sweden have come up with general recommendations on training for the beginner looking to build muscle.
After thoroughly researching over 200 studies, they found that most research supports using a weight greater than 60% of one’s one-repetition maximum (1 RM) for increasing muscle size. They also found that exercises involving concentric-eccentric contractions showed the greatest gains in size. Other training recommendations for muscle growth include performing 40 to 60 reps per workout, 4 to 6 sets per muscle group and training between 3 to 4 times per week.
Sports Medicine, 37: 225-264, 2007
Tags: 1 RM, build muscle, muscle growth, one-repetition maximum, sets, weight training reps
Posted in Body Science, Training | Comments Off
Thursday, February 26th, 2009
In order for muscle growth to occur, the body must be in a positive nitrogen balance. This means that more nitrogen must be coming into the body than going out. So where do you get the nitrogen? Well, amino acids are basically the only source of nitrogen for the body. (Note: Amino acids are the building blocks of protein.) Therefore, consuming an adequate and constant supply of amino acids throughout the day is always in the best interest of any athlete and one of the reasons why we consume 4-8 meals a day. However, due to hectic lifestyles, eating a meal isn’t always an option. This has lead many athletes to supplement their diet with amino acid blends and/or protein supplements between meals. Results from a recent study showed if there was any benefit in doing this.
Subjects in a study conducted at the University of Texas were split into two groups. Each group consumed 3 meals a day (at 8:30, 13:30 and 18:30) with the total caloric intake for each subject based on the Harris-Benedict equation. However, one group consumed a supplement blend containing 15 g of essential amino acids and 30 g of carbohydrates 2.5 hours after each meal. The results from the study showed that the subjects consuming the supplement blend had a greater anabolic (muscle building) effect than those who only ate breakfast, lunch and dinner.
Am J Physiol Endocrinol Metab 288: E761-E767, 2005
Tags: amino acids, Bodybuilding, muscle growth, protein, supplements, weight training
Posted in Body Science, Nutrition, Supplement Science | 6 Comments »
Friday, February 20th, 2009
If you’re the type of guy who drops weight without effort, it’s easy to dismiss the concept of somatotyping. There is ongoing debate amongst bodybuilders about how much your body type, be it ectomorphic (e.g. slender athletes like marathon runners or swimmers), mesomorphic (e.g. sprinters), or endomorphic (e.g. powerlifters or strongmen) matters. We believe it’s something you should keep in mind.
As a competitive bodybuilder, you have a goal of packing on muscle and being ripped, while also having a well-proportioned, symmetrical physique. So while some of us can drop fat without even trying, the same people usually have a tougher time putting on muscle. On the other hand, there are people that have the exact opposite problem. This is where knowing your body type and what diet and training strategies have worked for others with a similar physique like your own will provide you with a good starting point to help you reach your goals. That being said, talk to guys in your gym with a similar body type to see what strategies work for them. Also, stay tuned for Episode #3 of the Body Challenge Podcast for further advice on training and dieting for your somatotype.
Tags: Bodybuilding, ectomorph, endomorph, genetics, mesomorph, somatotyping, weight training
Posted in Body Challenge, Body Science | 4 Comments »
