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One actual example of strength training calories
This question comes up a lot and I thought it might be of interest to look at a "real-world" example. There are lots of studies out there that have investigated the calorie burn for various strength exercises and routines, but this one was simple and informative (and it is a diversion from doing actual work, for which I am…
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Tony Gentilcore: 4 Ways to Improve Classic Lifts
http://www.bodybuilding.com/fun/4-easy-ways-to-improve-classic-lifts?clickid=wX80DbXRuzU7UuhRAEUAe3TdUkXQs9TBzTs3SQ0&irpid=27795 Tony is one of the guys you should be following regularly if you are interested in improving your lifting. This article has some exercises that you might find are good additions to your program.
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Why so many trainers suck
Stumbled across this website this morning which posed the question: "Can weight lifting be considered cardio?" 54 answers from "certified" trainers. Not one of them correct. Or at least not one of them showed evidence of an understanding of basic exercise physiology. And not one knew enough to point out that "circuit…
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Plus ça change.....,
plus c'est la même chose. https://www.t-nation.com/training/do-cardio-keep-your-gains Physiology is physiology.
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Form Tips for Bulgarian Split Squats
I have using Bulgarian splits more with some of my clients. A lot people need to lift heavier weights but cannot safely or comfortably do barbell squats. It is easier for them to hold heavier Dumbbells/kettle bells. There is a learning curve for the BSS as well. Here are two links to coaching tips from two of my favorite…
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Bada$$ FLOTUS
https://www.youtube.com/watch?t=19&v=AId-rpiZtoU Looking good.
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Compound vs Isolation Movements
Below is a link to an article written by Bret Contreras describing the different benefits of compound vs isolation strength exercises; http://www.fitnessrxwomen.com/training/workout-tips-advice/compound-vs-isolation-movements/ As usual with Contreras, there is a lot of good information here, so I highly recommend reading…
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HRMs CANNOT count calories during strength training
Since a lot of people get HRMs for christmas, it's probably a good time to repost this "golden oldie" blog that I wrote in 2010. Human physiology hasn't changed since then, so it is still relevant.: HRMs cannot count calories during strength training Posted on 2/09/2010 by Azdak I know that we are all concerned with…
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If you have some spare time...activity tables and calories
i am reposting a blog I wrote three years ago about the accuracy of databases that list calories burned for different activities. It's a long read, but you might find it useful. Estimating Calories: Activity Databases? An important part of tracking energy expenditure is knowing how many calories you are burning during…
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Something for all "trainers" to remember...
Recent tweet from Mike Robertson:
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Incline running = strength training?
This study from earlier this year looked at the effects of incline running on running economy and as a substitute for resistance training (lower body) to increase muscle power. This subject comes up occasionally so I thought it might be of interest. http://journals.lww.com/nsca-jscr/toc/2014/05000 The Effects of Incline…
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Good reference Re: Lifting Heavy vs Bulk
A lot of people on MFP are knowledgeable about lifting weights and know that lifting heavy won't make you "bulky". This is a link to a new article by Bret Contreras on the subject. Contreras always does a good job of explaining, plus he provides sound scientific backing, so always a good resource. If you are one of those…
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Yet ANOTHER Study Debunking "fasted cardio"
At least when it is promoted as a "fat loss" strategy. This study was just published, and authored by some well-known names in the profession: Brad Schoenfeld, Alan Aragon, Colin Wilborn, and James Krieger. It is important because it is one of the few studies (the first?) to compare the two approaches (fasted vs fed) over…
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Functional strength gains by leg pressing?
This article was written by Chris Beardsley and posted on Bret Contreras' website. http://bretcontreras.com/leg-press-functional-strength/ In the article, Beardsley looks at the common arguments AGAINST doing leg presses (vs squats) for functional training, and then reviews the literature to evaluate the validity of those…
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And the Best Diet is .......
My latest blog: Anyone who spends time in the forum knows that there are many different eating plans presented and advocated on a regular basis: Paleo, Low Carb, Intermittent Fasting, Vegan, etc. As we search for success in our weight-loss efforts, a reasonable question is: Which Diet is the Best? Well, I finally have the…
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Interesting study re protein supplementation and muscle loss
Skeletal muscle disuse atrophy is not attenuated by dietary protein supplementation in healthy older men, by Dirks, Wall, Nilwik, Weerts, Verdijk, and Van Loon, in The Journal of Nutrition, 2014 This study investigated whether protein supplementation could lessen the muscle loss experienced during inactivity. 23 healthy,…
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Best cleanse/detox/metabolism booster I know.....
BTW, this was an incline walking workout---without handrail support, of course.. :smile:
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If you like planks, check this out
http://bretcontreras.com/long-lever-posterior-tilt-planks-kick-****-traditional-planks/ (Substitute *kitten* for the **** in the link) Bret Contreras has published another EMG study in which he compared traditional planks with long lever posterior tilt planks (LLPTP). The LLPTP results in 300%-400% greater recruitment of…
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THIS is why HRMs have limited use for tracking calories
The entire concept of using heart rate as means of estimating exercise calories is based on the relationship between heart rate (HR) and oxygen uptake (VO2) during steady-state aerobic exercise. During steady-state aerobic exercise, there is a relatively consistent relationship between HR and VO2. Working at "X%" of HRmax…
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Average person does not exercise hard enough
http://well.blogs.nytimes.com/2014/06/11/judging-badly-how-hard-we-exercise/?smid=tw-nytimes I have often suspected this, based on personal observation, but this provides some empirical support. Subjects reported that they understood national exercise guidelines for exercise intensity, but when asked to use perceived…
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Understanding MFP Calories
This is a blog I posted about a year ago. There are always questions about "which calories to believe--HRM or MFP?". The answer is: there is no one answer. MFP is a great site, but I think sometimes people misunderstand what it is--at least when it comes to available calculations. MFP doesn't have a "brain"--by that, I…
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HCG Pitchman Gets 10 Years in Prison
http://my.chicagotribune.com/#section/545/article/p2p-79649681/ Kevin Trudeau has been sentenced to a lengthy prison term. After listening to a plea for leniency, the judge Trudeau has been a long-time scam artist selling diet books and supplements and recently had become one of the most visible proponents of HCG weight…
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Calorie Expenditure for 1 Set of Bench Press
Study: AEROBIC, ANAEROBIC, AND EXCESS POSTEXERCISE OXYGEN CONSUMPTION ENERGY EXPENDITURE OF MUSCULAR ENDURANCE AND STRENGTH: 1-SET OF BENCH PRESS TO MUSCULAR FATIGUE Authors: CHRISTOPHER B. SCOTT, BRIAN H. LEIGHTON, KELLY J. AHEARN, AND JAMES J. MCMANUS Journal: Journal of Strength and Conditioning Research, vol 25, number…
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Machine vs HRM Exercise Calories: the whole story
For those who don’t want to read the whole thing this is the summary: I posted this about 3 wks ago, but it did not seem to get much traffic, so I am trying again--especially since I still see questions on this topic every day. If you don't want to read the whole thing, below is a summary: Machines and HRMs calculate…
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What does 200 calories look like
I thought this was cute. http://www.wisegeek.com/what-does-200-calories-look-like.htm
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Fasted Cardio Does NOT Enhance Fat Loss
This topic comes up periodically, so here is my new blog on the subject: "Fasted cardio"--i.e. performing cardiovascular exercise early in the morning on an empty stomach-- is often touted as an effective weight loss strategy. I am not sure exactly when this idea originated, but it is especially popular with bodybuilders…
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Arbitrary Height/Weight Goals
I regularly see people posting topics asking for advice on what someone of a particular height should weigh ("5'6"--What is Your Goal Weight?"). The answers received will be of limited value. A "goal weight" should be based on a "goal body fat percentage" and the person's fat free mass (FFM). The reason for this is pretty…
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Does Delayed Muscle Soreness mean a good workout?
New blog posted http://www.myfitnesspal.com/blog/Azdak/view/does-delayed-onset-muscle-soreness-mean-a-good-workout-584290 I intended this to be a short summary, but as usual, went way too long. Hope you find some useful info: Delayed onset muscle soreness (DOMS) is something that most exercisers have experienced. DOMS is…
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No such thing as a Free (fast-food) Lunch
This is kind of an ancillary topic to the "$15 for McDonald's Workers" topic that was discussed recently. I wanted to start a new one because I have a different focus, in which the idea of minimum wages is only one part of the discussion. I want to challenge some of the accepted notions about the American economic…
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My response to MFP "Activity" Blog
This is actually a repose of a blog I wrote on the subject a couple of years ago. Keep in mind that, while I have always come down on the side of not logging casual activity, the point of the blog is not to argue that my particular position is the "best". Like most of what I write, it is intended to lay out all the facts…
