Bodybuilding Fat Loss Heath Fitness Videos
As some of you may know, I do some training for tactical law enforcement (e.g., SWAT/RRT, etc) and have past vids from the CT SWAT Challenge up here on the BrinkZone and at my site dedicated to the health/fitness/performance needs of the tactical community. I did not work with any teams this year as I have in the past, but did have my own booth at the CT SWAT Challenge. You can also see the vids I made from the PT stage below (which was approx 6 miles long and 30+ stages of suck…) and the shooting stages.
Yours Truly at the booth:
It’s always surprising to me the number of people who train hard to lose weight, or gain muscle, etc, but don’t test their body fat, or know what their body fat is. This vid covers that important topic.
People are often told to work in the “fat burning zone” where they “burn” the most fat. Is there any truth to it? I cover the topic below!
Toning & Firming is a common industry terms used sell various programs and products, usually directed at women. I cover this silly term and expose it for what it is! If readers want additional details on the topic, click HERE.
A common strategy used by supplement companies is the “proprietary blend” which has some valid uses and some not so valid uses. In this vid, I give you the straight scoop on this common supplement company strategy. If views want more info, see my article on the topic with additional details HERE.
Below are my comments on NO/Nitric Oxide supplements, with a few comments on a recent study. Below the vid is the abstract for that study, and the link to the full paper for those who wish to get the details. I have never had much faith in this category of supplements – for a variety of reasons – and this study adds additional confirmation to my generally low opinion of NO/Nitric Oxide formulas:
Comparison of pre-workout nitric oxide stimulating dietary supplements on skeletal muscle oxygen saturation, blood nitrate/nitrite, lipid peroxidation, and upper body exercise performance in resistance trained men
Richard J Bloomer1 email, Tyler M Farney1 email, John F Trepanowski1 email, Cameron G McCarthy1 email, Robert E Canale1 email and Brian K Schilling2
Journal of the International Society of Sports Nutrition 2010, 7:16doi:10.1186/1550-2783-7-16
Abstract
Background
We compared Glycine Propionyl-L-Carnitine (GlycoCarn®) and three different pre-workout nutritional supplements on measures of skeletal muscle oxygen saturation (StO2), blood nitrate/nitrite (NOx), lactate (HLa), malondialdehyde (MDA), and exercise performance in men.
Methods
Using a randomized, double-blind, cross-over design, 19 resistance trained men performed tests of muscular power (bench press throws) and endurance (10 sets of bench press to muscular failure). A placebo, GlycoCarn®, or one of three dietary supplements (SUPP1, SUPP2, SUPP3) was consumed prior to exercise, with one week separating conditions. Blood was collected before receiving the condition and immediately after exercise. StO2 was measured during the endurance test using Near Infrared Spectroscopy. Heart rate (HR) and rating of perceived exertion (RPE) were determined at the end of each set.
Results
A condition effect was noted for StO2 at the start of exercise (p = 0.02), with GlycoCarn® higher than SUPP2. A condition effect was also noted for StO2 at the end of exercise (p = 0.003), with SUPP1 lower than all other conditions. No statistically significant interaction, condition, or time effects were noted for NOx or MDA (p > 0.05); however, MDA decreased 13.7% with GlycoCarn® and increased in all other conditions. Only a time effect was noted for HLa (p < 0.0001), with values increasing from pre- to post-exercise. No effects were noted for HR, RPE, or for any exercise performance variables (p > 0.05); however, GlycoCarn® resulted in a statistically insignificant greater total volume load compared to the placebo (3.3%), SUPP1 (4.2%), SUPP2 (2.5%), and SUPP3 (4.6%).
Conclusion
None of the products tested resulted in favorable changes in our chosen outcome measures, with the exception of GlycoCarn® in terms of higher StO2 at the start of exercise. GlycoCarn® resulted in a 13.7% decrease in MDA from pre- to post-exercise and yielded a non-significant but greater total volume load compared to all other conditions. These data indicate that 1) a single ingredient (GlycoCarn®) can provide similar practical benefit than finished products containing multiple ingredients, and 2) while we do not have data in relation to post-exercise recovery parameters, the tested products are ineffective in terms of increasing blood flow and improving acute upper body exercise performance.
Full study HERE
Genetics And Your Success. How important is genetics to your success in gaining muscle, losing fat, or performance? Can you alter it? Why is genetics important? Can supplements alter genetics in some way? I cover that below. Two prior blogs of interest to read for those who want more details, is my discussion on NutriGenomics and Gene Doping.
Fat Facts: The Truth About Dietary Fat. How much fat do you REALLY need? What types of fat are best? How much fat should be in the diet? What types of fat maximize testosterone production?! I cover that info here.
Here’s one of my favorite MRP recipes. This MRP is nutritious, healthy, and filling. If one wants to lower the cals, drop one tablespoon of the oil. That will lower cals, and alter the macro nutrient ratios toward higher % of cals from protein/carbs. To figure out what dropping the one tbs of oil does to total cals and macros (if you are tracking such things in your diet): 1tbs of oil = 14g of fat and 120 cals.
In this vid, I address the issue of dose, quality, and other essential issues regarding fish oils. For those who want to see additional info, recommended brands, etc, read: Getting The Most From Supplements: Fish Oil Example!
