exercise
Dream Home Gym
I have always dreamed of having a home gym - no crowds, no driving to get there, and I can play whatever music that I would like. The following is some of the equipment that I would like for my dream gym. This is by no means a complete list, but contains some [...]
Effects of Creatine Pyruvate and Citrate on Exercise Performance
Creatine monohydrate has to be one of the most popular supplements for athletes and bodybuilders. It has been found to increase the effects of weight lifting on muscle volume, strength, and power.
Pyruvic acid has been shown to improve endurance exercise capacity. It sounds like it would be promising to combine creatine monohydrate with [...]
New Workout - Part 2
The following is Part 2 of my new workout. It looks like I’ve got some sort of Southeastern Europe / Russian thing going on here, but this is an intense workout. By the time I get through with the split squats, I’m pretty fried.
Part 2 consists of the 3 supersets below:
Superset with full rest (60 [...]
New Workout - Part 1
Yesterday, I started a new workout phase. This program consists of 2 workouts that I will alternate for 3 to 4 workouts per week. I will post the second part of the program after I complete that workout.
Part 1 consists of the 3 supersets below:
Superset with full rest (60 seconds rest between each set)
A1) Squats: [...]
The 300 Workout
There has been a lot of talk about the workout Gerard Butler used to get into shape for the movie 300. The workout was generated by Mark Twight and consisted of 300 total repetitions from a variety of exercises. The actors and stuntmen trained for 8 – 10 weeks at Twight’s gym, Gym [...]
Post Workout Nutrition
Post workout nutrition has become an important topic in the past few years.
A typical recommendation is to consume carbohydrates and protein immediately following exercise in order to enhance glycogen resynthesis, promote an anabolic hormonal environment, enhance protein synthesis, and/or lessen the immuno-suppressive effects of intense exercise. The carbohydrate increase insulin levels which in turn [...]
Weight Training Makes Mice (And Men) Lean and Mean
Researchers at the Boston University School of Medicine have shown using mice that weight training is very beneficial for weight loss. Using a mouse genetic model, the researchers found that an increase in type II muscle mass, which is associated with consistent weight training, reduces body fat.
The researchers used a genetic trick in obese [...]
Inconsistent Exercise Leads to Weight Gain
A study published in the February 2008 issue of Medicine & Science in Sports & Exercise, the official scientific journal of the American College of Sports Medicine (ACSM), has suggested that weight gain due to inconsistent exercise cannot be lost by only resuming a previous exercise routine.
The study spanned eight years and involved over [...]
Tips to Help Lower Triglyceride Levels
Triglyceride levels above 200 milligrams per deciliter of blood are considered High by the American Heart Association. The February 2008 Harvard Heart Letter recommends lifestyle changes to promote healthy triglyceride levels.
They offer the following tips to help:
Beware of bad fats. Cut back on saturated fat (found in red meat and
full-fat dairy foods) and [...]
Adenylpyrophosphoric Acid Supplements Not Effective for Muscle Strength or Endurance
Some claims of adenylpyrophosphoric acid supplement mixtures include the following:
Directly increases levels of adenosine triphosphate (cellular energy)
Increases blood flow to muscle cells
Increases ATP by supplying direct precursor, cAMP
Increases testosterone production
Increases blood flow (for increased “pump”)
Increases oxygen efficiency
Significantly decreases fatigue
Allows for more efficient energy production during anaerobic activity
Facilitates fatty acid and amino acid conversion into muscle [...]
