Salt (sodium) intake affects everyone and particularly overweight people. But why is sodium bad for you?

Excess salt stimulates the kidney to store liquids due to the excess of sodium within salt. At the same time, excess salt also activates mechanisms that cause blood vessels to shrink (vasoconstriction) which results in increased blood flow through the vessles and therefore increased blood pressure.
High blood pressure may result in atherosclerosis, changes to small blood vessels inside the brain, heart or peripheral blood vessels and damage to major blood vessels which can cause strokes and heart attacks.

The recommended amount of salt that should be consumed a day is up to 6 grams, three-quarters of this amount is hiding in plain sight: Processed foods which are available to buy at the supermarket and food markets, such as cheese, bread, meat, canned foods, ready-meals and powders.

Countries such as Britain have been fighting the problem for a while now and have increased the public’s awareness to some of the risks from high salt intake. The UK has succeeded in their attempts to make the food industry reduce the salt content in processed foods. In the UK, they examined 29 gourmet restaurants such as restaurants of chefs – Gordon Ramsay and Jamie Oliver, and found that in about half of the cases the amount of salt in one serving was equal to the recommended daily salt consumption as a whole, and that some of the dishes consisted of an amount of salt which would be sufficient for two days.

The United States has started to incorporate the amount of calories into the menus at fast food restaurants and high-end restaurants. The next stage of the plan is to require nutritional labeling on each packet, which includes the amount of salt in these packets. In this way the buyers can choose whether to take the dish or not, and then decide whether to consume salt later in the day, so that they do not pass the recommended daily consumption.

In Finland, from 1972 to thirty years later, in 2002, the life expectancy of men increased by 9 years (from the age of 66 to 75) and women’s life expectancy increased in 7 years (from the age of 75 to 82).
Finland’s increased life expectancy is, among other things, due to two reasons:
In 1972, the mortality rate from heart disease for middle-aged Finnish men stood at 250 deaths per year per 100,000 people, and the mortality rate among Finnish women of the same age in 1972 was 48 deaths in that population segment.
In 2004, the mortality of Finnish middle-aged men dropped by 72% – Up to 70 deaths per 100,000, with a similar decline in mortality in women of the same age to 11 deaths per 100,000.
Similarly, from 1972 to 2004, Finland’s mortality rate of a stroke decreased – from 60 to 19 per 100,000 in middle-aged men as well as a decrease of 41 to 10 per 100,00 among women.
What happened in those years was a significant reduction of salt in food intake in Finland from 14 g of salt per day in 1972 to 8.4 g per day in 2002, which was followed by a reduction of the average diastolic blood pressure – 93 to 83 mm Hg in men and 92 to 77 mm Hg women in those 30 years.
There is no doubt that significant decrease in blood pressure is directly affected by a reduction of 40% salt intake there, and that it contributed to reducing mortality rates from both stroke and heart disease.

One of the most obvious distinctions of excess consumption of salt in food is feeling thirsty. It is therefore not surprising that between 1983 and 1998 in the U.S. the increase of 55% the amount of salt consumed, was accompanied by a parallel increase of 45% in the consumption of sugary and carbonated drinks during the same period of time.
The excess salt intake and the raising in drinking sugary drinks contributes its part to the growing disease of obesity in the U.S..
Convincingly, the prevalence of obese people has been relatively stable and unchanged when it was tested in 1960-1962 and again in 1976-1980. But when we examined the prevalence of fat (obesity) in U.S. again in 1988-94, it became clear there was an increase of 61% among men and 51% among women in the U.S. from mid-80s to mid-90s.
But this worrying phenomenon of an overweight American society has not ceased: in a survey from 1999 to 2002, the percentage of obese Americans was higher among men by 120% and among women by 99% in contrast to the period of 1976-1980.

This was 11 years ago, and things have not improved.
What will be 11 years from now?
-Food for thought, with low sodium and sugar.

There are many things that happen following an intense exercise. One of those sensations that can follow a good training session are DOMS (delayed onset muscle soreness) which most people perceive as muscle pain after a workout.  DOMS often appears a day or two after the workout, and last for as long as a week in some cases. There is a local inflammation in the damaged muscle tissue which may be responsible for various signalling mechanisms.

A new study went into great details about the different mechanism involved with recovery and how long they take.

Here are some important points:

• Inflammation was local to the damaged muscle tissue, and didn’t have a systematic effect.
• Strength is reduced by an average of 14% following a workout (3 hours post workout) and is normalized after 12-24 hours.
• Injury markers in the blood which are used to indicate muscle damage, were back to normal after 48-72 hours, indicating tissue recovery.
• higher levels of neutrophils, a type of white blood cells responsible for clearing waste, were noted three hours after workout and were normalized within a day. This is an increased immune response which may indicate that stimulating blood flow following an intensive workout through the use of supplements, massage or otherwise, may be of some use to help clear the waste.
• It seems that a window of three days before subjecting a muscle group to a repeated intense workout, is sufficient to allow recovery and perhaps achieve some hypertrophy in the muscle. Further tightness in the muscles should be investigated as many trainees report that DOMS can last longer than three days which is also true in our experience.

It is worth investigating whether the lasting soreness past the three days window is a result of tight muscles (that may need stretching) or perhaps an inappropriate muscular tension resulting from poor motor control of opposite muscle groups.

A new research has compared whey protein supplementation to enzymatically hydrolysed whey protein and their effects on muscle protein recovery post exercise. The conclusion is that enzymatically hydrolyzed whey protein (WPH) is more effective than either a mixture of amino acid or carbohydrates.

The study was limited as it was done on rats and didn’t observe the long term effects on muscle hypertrophy.

You can read it here

It has been proposed in the past that music can help improve athletic performance, perhaps due to a reduce in the rate of perceived exertion (RPE).

A new research was set out to test this theory by studying the effects of music at different rhythms on both aerobic and anaerobic performance.  The surprising results prove that this theory doesn’t have much hold in reality, although it is worth noting that more compensative research may be needed on the subject to determine the full effects.

You can read the research paper here

Are you doing the CrossFit Paleo combination? There’s something you should know.

A new research examined the effects of high intensity power training (CrossFit style training) when combined with Paleo diet (Palaeolithic or “cave man diet”).

The paper shows a significant improvement in both body composition and VO2 Max levels in both men and women of all fitness level. Nonetheless, there is also an increased risk of injury as can be seen from the results.

The research can be viewed here.

Significant muscle hypertrophy can be seen when bench pressing light weights to failure, same as when pressing heavy weights. While this phenomenon has been observed before, it is valuable information when you can see the two methods side by side.

Our recommendation? Neither. More extensive information can be found here.

The research can be found here.

In an interesting new research, results have been observed in regards to levels of free testosterone, growth hormone and IGF-1. The delivery of these hormones post-exercise to skeletal muscles does not seem to have any correlation to the order of resistance training.

It is a common belief of body builders that you should train a large muscle group first and a small muscle group later  (i.e. doing squats for your legs before biceps curls) to achieve better hormone levels. While this maybe still true for other reasons, it has now been proven a myth.

Read this fascinating new piece here.

As far as growth hormone goes, results from another study show that when a trained male is exercising an upper body part, concentrating on larger muscle groups prior to smaller muscle group indeed leads to more growth hormone circulating in the blood which could have an effect on weight loss and to some extent on muscle building. This research can be found here.

Running barefoot can lead to significant changes that even minimalist shoes can’t promote. A new study analysed and examined the current research. Some key points from this study:

• Light weight / minimalist shoes can produce some bio-mechanical changes. However, these are not nearly as great as strict barefoot running.
• In comparison to shod running of all types, barefoot running involves a shorter stride length, less dorsiflexed ankle at the initial contact with the ground, less flexed knee during stance, smaller knee extension movements and more.
• The study also suggests that the bio-mechanical differences in barefoot running in comparison to shod running are most likely due to change in proprioception (sense of awareness of your body in a space).

Read more about this fascinating study here

Accelerating to a sprint when running outside differs from doing the same thing while running on a treadmill.

A new study shows that the biggest difference of accelerating when running outside vs on a treadmill is due to the horizontal forces required of the runner when accelerating on a non moving surface such as an open road.

Read this study here

A new study measured the muscle activity of the rear delts (posterior deltoids are the back part of the shoulder) during horizontal shoulder abduction (also known as “Lateral Raises”).

The main point to take away from this study is that during a Lateral Raise exercise, using a neutral grip (rather than a pronated grip in which your palms are facing down), will result in a significantly higher activation of the rear deltoids muscles.

For more information, read the study here.

A new study compared the performance of jumping with and without an arm swing.

The results in this study show a 20% increase in squat jump performance when using the arms.
While the main factor that contributes to the increase is the different center of mass at take off, some of the effects are explained due to a different load on the spine.

Read this study here

A new study re-examines the guidelines for exercise during pregnancy.

When done right, there are many benefits to exercise during a pregnancy, including a healthier baby and a fitter mother.

Read here for more information on how to implement leisure time physical activity and what you can expect.

If you want to be good at endurance sports, it would only make sense to train with endurance protocols, right? Wrong!

It has been known for a while that strength training can improve all aspects of endurance sports. That is an established fact that many endurance athletes ignore. A new study examines and details some of the effects strength training have on sprinting performance.

Following a strength program, the study concluded that running economy was in fact not improved, but some factors that are key to speed and performance had a significant improvement. The key points are:

• A significant increase in power and maximum dynamic strength.
• A significant increase in running speed as well as maximal running speed during a sprint.
• No significant improvement in VO2-Max, rate of force development, maximal isometric strength or running economy.

Please note that the study was somewhat limited as the strength program was limited to 1-2 days a week and the choice of exercises was mostly on the vertical plane rather than the horizontal one, which has shown numerous times to increase running performance.

You can read the study here

An interesting research shows a significant and direct correlation between levels of sadness to the anterior displacement of the shoulders.
You can read about it here:

One of the implications is that with improved posture, we can expect an improvement in the overall well being and happiness.

While stretching can reduce muscle soreness, when done after training, it can also reduce your strength gains.
This is true whether you stretch before, during or after exercise.

A new research examined the effect of strength training and stretching on IGF-1 (Insulin Growth Factor) levels. They concluded that stretching before, during or after a strength training session has negative impact on both strength gains and to an extent on IGF-1 levels.
Read about it here.

Passive stretching is just no good when it comes to gaining strength. There are other forms of stretching such as PNF, Active stretching and dynamic stretching which can elicit some more benefits compared to traditional passive static stretches, such as most of us have been educated to perform.

An interesting research into a somewhat controversial subject concluded that with untrained subjects, the restriction of blood flow during low load resistance training exercise resulted in more muscle growth.

A possible explanation is the accumulation of more metabolic waste products in the muscle while the blood flow was restricted, a known growth factor when it comes to Sarcoplasmic hypertrophy.

The results observed indicated that the added benefit was only to muscular size and didn’t produce any more strength gains.
It is important to understand that size and strength are two different things. If you want to gain a good understanding of the biology behind it, we urge you to look at our books on how to build muscle (for men) or our workouts for women.

The research was done in untrained subjects and further research is needed to determine if there are any benefits or risks to trained individuals. You can read about it here

If you’ve been looking for another way to increase vertical jump performance, here is an unusual one: Use minimalist shoes or better yet –  jump barefoot!

Vertical jump training is an important part of many sports that require leaping (i.e. tennis, basketball and more).
There are many ways to increase vertical jump performance.  However, up until now very little was known about the effects of footwear on the vertical jump peak power as well as its height. A new research sets to change that by examining vertical jump performance in minimalist shoes, tennis shoes and of course, bare foot.

Read this interesting study here

Chances are,  if you have been training for a while you probably heard about the term “Starvation Mode” and feared it will slow down your metabolism.  Even though research has been showing us otherwise for over a decade, personal trainers are still “educated” about it to this very day, fat loss gurus preach it and gym goers go OCD about protein because of it.

It is a very common belief that too little calories, too little protein or spreading meals too far apart, could all result in 3 things:

1. Causing the body to go into “starvation mode” – where it persistently clings on to fats in order to preserve emergency storage as a survival mechanism.
2. The slowing down of the metabolic, which allows you to burn less calories overall.
3. Testosterone imbalance, thyroid issues, mood swings (on extreme starvation mode).

Well, while starvation mode does exist, you probably never need to worry about it.

Allow us to introduce you to a Karl E. Friedl, a military researcher for the U.S. Army.

Looking into military researches has its benefits as the line of moral restriction and ethical approval extends to test the limits of human physiology, enabling them to test soldiers to further extremes than if they would be testing on civilians.

In a ground breaking series of researches, Karl tested exactly what it takes to get someone into starvation mode and slow down their metabolism.
In the most substantial research, Karl and his team put 55 men on an 8 weeks intensive military program that is estimated to burn 3-4 times their Basal Metabolic Rate (roughly 6000 Kcal expenditure) while being on a restricted diet of 1000-1200 kcal a day. On top of it, they were also deprived of sleep. Being in the army is not fun…

The results from this research were clear and stand against everything that is still being preached today as mainstream information:

The soldiers only started to lose lean body mass on the 6th and 8th week, when on average they had between 4%-6% body fat. These levels are very extreme (even models have about 19% body fat) and they are the lowest levels the body can allow, as often can be seen in bodybuilding competitions.
Until these guys got into starvation mode, their Basal Metabolic Rate did not slow down.

Important points to take home:

The reason the last 4-5 pounds drops off slowly are not due to an impaired metabolism caused by a restricted diet:

The more body fat you have which is available to oxidize… the more body fat you can oxidize per minute. So it really goes without saying that having less body fat means you can oxidize less body fat per minute. If your body does cling to fat, it’s probably due to excess estrogen and cortisol, as covered in our weight loss book

Eating frequent meals to “boost your metabolism” is a sure way to get fat and inflamed:

If you’ve been getting advice that you should eat frequently to boost your metabolism so that you either burn more fat or build more muscle (i.e. protein every 2 hours)  stop following it! It doesn’t really work that way.

Unless you are engaging in a long duration aerobic activity, stop worrying about losing muscles. Anyway, eating frequently won’t keep you burning calories – it will keep you gaining fat. Not only will you gain a lot of fat on top of the muscles you are trying to build, but you are also disallowing your intestines to rest while keeping your insulin levels elevated, something that can create many troubles down the line. Check out our full guide if you want to know how to do it right and separate myth from method (links to your right).

If you want to look into the research, click below:
http://jap.physiology.org/content/77/2/933.abstract

A new research shows that serum vitamin d levels are directly correlated to both arm and leg muscle strength in adults. This is true for both men and women.

More research is needed to determine whether supplementing Vitamin D could help elevate strength.

source: http://www.ncbi.nlm.nih.gov/pubmed/22895376

When getting a stiff neck, the muscles will often become tight, constricting the range of motion and mobility in the neck in order to guard the affected area.

Any measures that can be done to safely alleviate muscle tension, improve range of motion, and promote blood circulation to the affected area should significantly help with the healing process. Whether you slept funny and woke up with a stiff neck or you did a wrong movement, we have gathered a few excellent tips you’ve probably never heard of before.

Next time your neck refuses to play along, try the following freebie: Click here to download

A new research examined different types of warm-up protocols and their effects on 800m running performance.
Key factor to improve 800m training is to use a protocol that contains sustained high-intensity exercise prior to the run.
One of the interesting side notes of this paper is a significantly higher vo2 peak in athletes who followed that protocol, perhaps due to increased blood lactate concentrations after the warm-up and prior to the 800 meter race.

Read the full paper here

The Valsalva maneuver (forceful attempt to exhale against a closed airway) has been the subject of debate in the fitness community.

On one hand, it would be somewhat unavoidable when lifting heavy weights (you may have seen heavy lifters turning red while lifting heavy weights as they close their mouth forcefully while trying to exhale). Not only this is a common practice in gyms and falls into the category of natural instinct when lifting heavy loads, it is in fact a significant part in some martial arts. Different martial arts philosophies consider the Valsalva maneuver an essential ingredient in order to increase intra abdominal pressure. An increased intra abdominal pressure is a like a bubble of air that stabilizes the lower back, and profoundly raises strength and balance while increasing the safety of the subject when preforming heavy lifting.

It is also being used as a medical tool, for example in clinical diagnosis of problems or injury in the nerves of the cervical spine.

On the other hand, the Valsalva Maneuver  has been considered many times by western fitness philosophies as a dangerous act that can spike blood pressure to the roof. There are a few negatives to this maneuver that cannot and should not be ignored:

• As we just mentioned, it increases blood pressure dramatically. One example that would be interesting to note is that according to most accounts surrounding the death mystery of “The King”, Elvis died whilst sitting in the toilet. Theoretically, it is very likely this was due to the same Valsalva maneuver. Considering a bad diet which is loaded with trans-fats as was common at the time, it is not surprising that a momentary spike in blood pressure was the reason many people, including “The King”, died whilst preforming a Valsalva manuever, especially if they suffered from constipation.
• Underwater (when scuba diving), it has been responsible for major accidents such as air bubble (an embolism) in the brain or damage to the spinal cord.
• In people with blood clots it can cause the clots to detach and can lead to cardiac arrest.
• In women who are giving birth, not only closed glottis pushing (using Valsalva maneuver) has no evidence to decrease fatigue, decrease some of the pain or shorten second stage, it can actually lead to inefficient contractions.  This ultimately causes a disruption in blood flow to the uterus and the baby.

In the last few decades, western fitness philosophies has been teaching how exhale and inhale while preforming exercises in order to try and avoid the maneuver while eastern fitness philosophies have taught how to take advantage of the intra-abdominal pressure in order to exert more force and power whilst increasing the stability of the lower back.

A new review set some interesting recommendations while looking at the latest advances in research. The review suggests a brief Valsalva maneuver (i.e. around 3 seconds) to coaches and athletes who wish to improve strength and conditioning. The recommendation applies to those who do not suffer from:  cerebrovascular disease, cardiovascular disease and hernias.

You can read the full paper here

How to signal your brain to go into confident “winning” mode, increase testosterone level and reduce stress.

A fascinating video we loved so much, we just had to share it with you. 

The medical term for pain associated with menstruation is “dysmenorrhea”.
In primary dysmenorrhea, the aching is usually a result of increased levels of hormones called prostaglandins, which trigger contractions in the uterine and intestinal walls.
Secondary dysmenorrhea refers to period cramps which begins to develop after your periods have been regulated and become normal, and is usually due to abnormalities in the pelvic organs or uterus, such as fibroids or ovarian cysts. It may also be related to stress, anxiety or a sexually transmitted disease.
Some studies estimate as many as 90% of younger women have severe period pain and that this is one of the top reasons for missed work and school days in the United States.

In a different study published in the “Journal of Research in Health Science” in 2006, researchers discovered that exercise helped reduce the duration and severity of primary dysmenorrhea in high school girls. It also decreased the girls’ use of sedative medications.
Did you know? About a fifth of women can actually feel something happening in their ovaries around ovulation times. This can range from mild ache sensation to twinges of pain. Some women can feel ovulation as one-sided backache or perhaps a tender region. The condition, called mittelschmerz, might last anywhere from a few minutes to a few days. If you notice these sensations at approximately the exact same time each thirty days, check the cervical mucus. Ovulatory pain can be a valuable guide to whenever you are fertile. Exercise can help with these pain sensations as well!

According to an obstetrician-gynecologist at Virginia Hospital Center in Arlington, exercise significantly helps to relieve cramps as it helps the body to release beta-endorphins, which are internal opioids (in other words, your own “human morphine”). It helps to relieve pain and helps to burn the chemicals released during menstruation which cause muscle contractions (prostaglandins) much faster than they would burn on their own.
Exercise is considered to be a natural way to reduce muscle tension and elevate one’s mood. Therefore, maintaining a regular exercise program can really make a difference and help reduce the severity of menstrual cramps.
Gentle exercise such as yoga is fantastic. A nice easy form of exercise that helps you stretch out, with the added benefits of incorporating relaxation and deep breathing. Actually even simply breathing exercises can help calm you and your pain down!
Other things which may help can be supplementing different vitamins, such as Vitamin E, Zinc, and calcium. These vitamins have been known to lessen the pain of menstrual cramps. Take these every day, especially right before and during your cycle, to help lessen the period cramps. Taking a warm bath can also help lessen heavy menstrual flow, and the warm water will alleviate lower abdomen pain, and relax the muscles. However, exercising is still the number one all-natural solution to menstrual cramps..and just remember, this is only one of the many benefits of exercising!

As covered in our abs book, back pain is a result of strength imbalances between the deep spinal muscles and the deep abdominal muscles. While we outline a corrective strategy in the book, we also wanted to create a little freebie that would explain how to balance other key muscle groups around the lower back area.

An interesting research demonstrate once more the profound effects of unilateral training to prevent and treat muscular imbalances.

It also shown to increase the stability of the spine.

The research can be found here, free guide can be found here

Dear NeatBodies Readers,

We hope you had a wonderful Christmas and wish you all a fantastic new year.

We have released a new freebie with a few cool tips. You are in for a treat  Spread the joy: NeatBodies – Hiccups and Back Imbalances (right click to save the pdf file).

We have also decided to roll updates to our existing customers with new editions to books (where available) as a festive treat.
These updates are free to anyone who bought our books within the last 6 months, customers who have purchased books beforehand should have received an email with 75% discount to the new editions.

NeatBodies

Having fun and getting drunk doesn’t mean you have to suffer the consequences. We would like to offer you some easy hangover cures. Simply, scientific and can help you prevent a nasty hangover as well as recover from it.

Before:

The best way to cure a hangover is to prevent it. Try and eat the following foods before going out:

1. Fatty foods – The fat helps to slow down the absorption of alcohol.  If it takes longer for the alcohol to reach your blood stream, it won’t hit you at once, but rather at a steady flow so that you can control it before it becomes too much.

2. Asparagus – There are growing evidence to show that it contains key enzymes which can ease many of the symptoms associated with hangovers. Munch on some fresh asparagus before going out.

During:

When you are drinking make sure that:

1. If you are feeling exhausted, have a  toast, something sweet or anything that contain simple sugars. If you’ve been drinking too much, your liver will be busy doing damage control and metabolizing the alcohol, which means your blood sugar can drop to a level that makes you feel tired and annoyed.

2. You drink plenty of water, as most of the effects associated with hangovers are due to dehydration.  Try and avoid mixing different types of drinks as this has been known to worsen hangovers.

After:

If you are reading this post after the damage was done, here’s what you can do to get back on your feet quickly:

1. Eat bananas and eggs. The potassium in bananas and the amino-acid Cysteine found in large quantities in eggs can help you recover from a bad hangover much faster. Add some table salt to the eggs to replenish sodium levels in your body.

2. Fruit juice, not because of “vitamin C”, but due to the high sugar content (fructose speeds the metabolism of alcohol).

Warning

Stay clear of Aspirin, Tylenol and Ibuprofen. The combination of any of these with alcohol can result in liver damage and even stomach bleeding in extreme cases.

Impotence is a common problem among men aged 50, and its prevalence increases sharply with age. Previously attributed to psychological problems and ageing  but now we know that it is usually related to high blood pressure, diabetes, high cholesterol etc. Men tend to neglect the problem, and it is a shame as quick treatment improves the overall health and quality of life.

You probably thought it would never happen to you, at least not until old age. But here you are in mid-life, and suddenly what was once a rare problem caused by casual work load, an excitement from a new partner or just too much wine, starts occurring again much more often, seemingly without reason.

Erectile dysfunction – the inability to get an erection or maintain it long enough to have sex – both are a very common condition among men aged 50 and over. A new study recently published in – “Annals of Internal Medicine”
The study involved approximately -31,000 men from health profession backgrounds, aged 35-90. They rated their ability to get an erection which allows penetration and keep it for three minutes. Ability of ‘low’ or ‘very low’ is defined as a problem of erectile dysfunction.
After the researchers took into consideration other factors that affect erection, such as exercise and smoking, is was found that age plays a major role in men suffering from erectile dysfunction (Impotence). The older the men were, the more problems they had. Reports changed from ‘good’ functioning among younger men and steadily decreased to ‘low’ in older men.
After sifting men suffering from prostate cancer, Dr. Constance Bacon School of Public Health at Harvard University and his colleagues found that a third of the men had impotence in past three months. Overall sexual function, desire and frequency of orgasms sharply decreased every decade after the age 50.

74% of younger men rated sexual functioning as ‘good’ or ‘very good’, compared with 10% of the 80 plus years old men. Only 12% of younger people suffered large or medium-sized problems, compared with one-third of the 50-plus. Men who lead a healthy lifestyles and had no chronic diseases, had the lowest risk of erectile dysfunction.
The difference was particularly noticeable among people in the ages of 65-79. For example, those of them who exercise at least three hours a week had a lower risk of impotence of 30% compared to those who exercised little. In addition, a link was found between obesity, smoking and excessive television viewing and increased risk to suffer impotence.
According to the researchers, who participated in National Week U.S. male health, sexual potency is an indicator of the general health condition of the man, especially vascular health. So if a man is at risk for cardiovascular disease, he is also at risk of impotence, regardless of his age.

Impotence was previously attributed to psychological problems or the ageing process, but we now know this is often not the case. The phenomenon is usually a physiological condition, and most men are surprised to discover common problems – high blood pressure, high cholesterol, obesity, diabetes, etc. – are often the major cause for impotence.
Impotence is often the first sign of these problems and it can occur before the typical symptoms. In the middle east, 26 out of 1,000 healthy men suffering from Erectile Dysfunction are discovered every year, 2.54 Men of 1000 as hypertension, 50.7 of every 1,000 men diagnosed with diabetes, and -58.3 in 1,000 with heart diseases.

Diagnosis and treatment of those health problems, especially at the beginning, contributes to the overall health and affect erectile problems.
According to experts, most men suffering from erectile dysfunction are surprised to find that the situation has improved as a result of the reduction in cholesterol levels or blood pressure – often simple measures such as proper nutrition, weight loss and reduction in smoking and alcohol consumption.

A new review recently looked at ways to diagnose and prevent overtraining.

The surprising conclusion? There is no way to accurately diagnose if an athlete is suffering from being over-trained.

Psychological studies conducted in recent years have found that a quarter (25%) of obese people, also suffer severe emotional feelings about their appearance.

Difficult emotions can cause them to avoid the social activities, where they may hear derogatory about their excess fat. Thus adversely affecting their quality of life significantly.
Why is obesity accompanied by such bad emotional feelings? Reasons are directly related to the negative stereotypes that exist about obesity, along with the ideal of fitness and being thin among women and muscular men, get more and more dominant in the media.
Those who are obese are exposed to much prejudice, stigma and negative attitude to the dimensions of their bodies. So that many of them develop a negative body image.

Surprising finding from the research is that the volume and shape of the waist in women, is much more important to them than their overall obesity rates. Women with large waist circumference, the research revealed, were generally more frustrated by their appearance, compared to their companions who were weighing more than them but had a more slender waist.
However, waist circumference is only one of the factors that affect the self-confidence of a man or woman suffering from obesity. Another important factor is the reactions an obese person is getting from its significant relationship groups.
Those who suffer from being overweight and hear from their significant others statements like “learn to accept yourself as you are” and “overweight is beautiful ” will probably develop a high and stable level of self confidence than obese people who are having to deal with offensive jokes on their account and discriminatory continually.

Many see weight loss as the ultimate solution for poor body image and low self confidence. But in many cases, even after losing weight, the former obesity reported the stability of poor image. Many times you can hear them say things like, “even though I had a dramatic weight loss, I am still lean body of an obese person.”

In such a case could help them greatly cognitive therapy - behavioural  which can change permanent the thoughts word repetitiveness of extra fat in their bodies which can even lead to eating disorders. Therapy can also take the place of or in addition to diet, and to contribute to its success.

Strengthening your toe’s flexor muscles is a relatively easy process as they respond well to strength training.

Most athletes don’t consider a crushing grip to enhance overall performance , which is a shame as neural and power output can be influenced by many things!

A new research concludes that toe flexors’ strength can clearly improve horizontal jump distance.

Physical activity which is practiced on a regular basis is a highly effective and completely natural solution for depression.
For some people, the arrival of winter does not revolve around just the cold weather, wearing layers and taking their coats and boots out of storage. For some people, the change in season also causes changes in mood – depression is not uncommon during winter and the changing of seasons. This is called S.A.D – Seasonal Affective Disorder – and is commonly referred to as “winter depression”.

Winter depression is actually a type of seasonal depression which is certainly not a phenomenon reserved only to the very cold countries. It can happen even in countries such as Israel, South Africa and Spain, where the climate is generally hot.
Winter depression and ordinary depression are different from each other in several ways: The main difference is the seasonal pattern. Unlike ordinary depression, which can start at any time and sometimes last for very long periods, winter depression appears always in the winter, fading towards the summer and come back again the following year.

Another difference is that while depression is usually characterized by difficulty in falling asleep, winter depression sufferers will actually have a desire to sleep a lot, more than usual and especially during the day. They will also have a general feeling of lack of energy and high irritability. There is also a great desire to eat, especially cravings for foods that contain sugars (“comfort foods”), unlike ordinary depression which is usually accompanied by a strong lack of appetite.
The main reason for winter depression is probably the lack of natural light, resulting from shortening daylight hours during the months of the winter season.

Physical activity has a proven antidepressant effect

In fact, studies indicate that regularly engaging in physical activity is an effective method for combating any type of depression.

Strength Training, such as when trying to get ripped, is especially effective in that sense and can improve or eliminate this condition completely.
Studies have shown that working out also improves self-image and self confidence and thus contributes to mental health.
It breaks the routine of the day, takes the person out of a lack of activity (basically, doing nothing) and makes him a perform and participate in a positive activity which is usually followed by a sense of accomplishment and overall good mood which in turn helps to relieve any feelings of depression, stress and anxiety.
Controlling the body, the result of the exercise and knowing what to aim for when training all contribute to the improvement of decision-making processes and promote the ability to think clearly and positively.

Exercise can also prolong and improve the quality of life. Leaving aside all other health factors of training for a second to look at it, we can see that the life expectancy of people who exercise regularly is longer than of those who do not engage in any physical activity.
Exercise has many physical as well as emotional benefits. It reduces stress, improve the endurance of the heart, lungs capacity and blood circulation as well as blood sugar levels. In addition, it strengthens the muscles, increases energy levels, improves feelings of depression conditions, lowers blood pressure and even boosts the immune system so that we can cope better with illness.

Physical activity can and should be considered as a preventive health measure at any age, and especially at an advanced age, when the body is more prone to disease.
Regular exercise has physical and psychological effects which go hand in hand. It can significantly improve the mood, alleviate feelings of depression and stress and increase your confidence.

Vigorous exercise stimulates the brain to release hormones called “endorphins”. These give a good feeling and can even eliminate pain sensations.
The brain begins to release endorphins approximately 15-20 minutes after the beginning of the physical practice and the process reaches its peak after about 45 minutes of training.
Repetitive movements, such as those used in walking, running and swimming, increase the production of serotonin, which is a neurotransmitter which is of great importance to the brain and healthy brain activity.
There is however no need to run a marathon to enjoy the positive response and benefits. All you need is a regular training program to keep you active as part of your lifestyle.

A research testing improvements in power performance of elite soccer players found that increasing the intensity or decreasing the intensity of loading (within 15% of 1RM in either way), leads to similar adaptations and improvements in strength and power.

You can read more about it here

There is a big belief that doing some cardio activity (aerobic steady state) would hinder any efforts made earlier through resistance training due to different hormones secreted during each.

A new study shows that in moderation, aerobic training can actually enhance muscle building pathways and lead to greater adaptations.

The mechanism behind this process still remains unknown and it will be interesting to follow more research into the subject as it will published in the next few years.

Read the paper here

A new research examined different variations of shoulder presses and their resulting muscle activity.

Standing dumbbell press resulted in the most activation of anterior middle and posterior deltoids.

Standing barbell press was noted for the increased activity on the biceps and the triceps.

Read the full thing here

The fear of losing “lean mass” is as common as the fear that taking any break in the strength training routine would lead to negative adaptations. In an interesting study, researches compared two strength training routine, one continuous and the other one isn’t.

The conclusion of this research is that short breaks of up to 3 weeks, do not undermine strength gains. Keep reading here

Obesity is a common phenomenon among women of reproductive age. In England and Western countries, a fifth of pregnancies are in women with obesity.
Many fertility problems are due to obesity and are common among overweight women: menstrual cycle irregular or rare, an increased risk of a lack of productivity, increased risk during fertility treatments, increased risk of miscarriage and reduced chances of successful fertility treatment.
Even when the pregnancy is successful, obesity leads to increased percentage of pregnancy complications: increase in blood pressure, the development of gestational diabetes, increased risk for birth defects, increased risk of having a high weight infants and increased likelihood for Caesarean section.
Moreover, infants to obese mothers are more likely to have neonatal development of obesity in childhood and obesity in adulthood.

General evaluation of accepted measures of overweight and obesity is the body mass index measurement, known as BMI (Body Mass Index).
BMI over 25 are defined as the excess weight, BMI over 30 are considered obese, and values ​​above 35 are considered morbidly obese, which is extremely conducive to the development of diseases such as diabetes, hypertension, hypercholesterolemia, heart disease, asphyxia apnea, back and joints pain and substantial disruption to the quality of life.

The rate of obesity among girls and young women has doubled in the last 25 years and most chances are that these girls will grow up to be obese women, this means their fertility damage is expected.

The link between obesity and fertility is mainly due to a decrease in the cycle of ovulation. One common syndromes associated with obesity and a decrease in fertility is Polycystic Ovarian Syndrome. which 4% -7% of all women have, but the prevalence increases to 61% among overweight women. Obese women with PCOS suffer more from lack of ovulation which results productivity damage.
The main mechanism which causes the lack of ovulation in women is due to the phenomenon of fat tissue resistance to insulin. This phenomenon is most common in women with abdominal obesity, also called apple-shaped obesity, and accompanied by hormonal changes that prevent normal ovulation cycles. Even overweight women with normal ovulation cycles have greater difficulty achieving pregnancy than women in normal weight.

Obese pregnant women, whether pregnancy was achieved naturally or after fertility treatments, have an increased rate of early abortions and recurrent miscarriages.
The reason for this is hormonal and due to insulin resistance, accompanied by high levels of insulin in the blood and obesity accompanied by high levels of leptin (fat hormone).
Obesity also causes an increased percentage of pregnancy complications, including imbalanced blood pressure, gestational diabetes, the development of blood clots and embolisms, infections, and mood swings.
Fetal complications also are at a higher rate, and include fetal distress, lack of fetal development, abnormal presentation of the fetus, and shoulder being stuck in the birth canal. It also indicates the need for labor by instruments and Cesarean section.

The rate of development of birth defects in fetuses in obese women rises by 7% for every extra BMI point, and that over the values ​​of 25.
Ability to test the accuracy of the ultrasound during pregnancy in obese women is affected, so this test is not accurate for 22-24 weeks in 10% of overweight and obese women, thus preventing early detection of fetal abnormalities.
Mortality rate are also dependent on the mother’s BMI and pregnant women exceeds four times in obese women. Preterm birth rates are higher in overweight women mainly due to pre eclampsia modes in the mother and premature newborn. Among women with extreme obesity, with a BMI over 40, one in 121 women gives birth to a stillborn.

The combination of risks to the mother and the fetus require weight loss prior to pregnancy, whether spontaneous or in the process of fertility treatments. To maintain a normal pregnancy and bring a healthy baby into the world, women should make every effort to reduce the weight before planning a pregnancy.
Many obese women go to fertility centers. They often need more cycles of hormonal stimulation to create follicles, but overall, the rate of pregnancy after three cycles in obese women are 41% compared to 50% in women with normal body weight.

Losing weight, even a 5% -10% of body weight, improves insulin sensitivity, increases the ovulatory cycles, improves hormonal balance in women with polycystic ovaries and increases the chances of a healthy pregnancy.

A great video exploring some news from the running world with the unique perspective of leading cardiologists. Worth watching:

http://www.youtube.com/watch?feature=player_embedded&v=Y6U728AZnV0

A brilliant new research examines the effects of active stretching and passive stretching on muscle fibre length.

Key points from this study are:

• Active stretching is required to increase muscle fibre length
• Passive stretching can only be useful to reduce stiffness.

Read this fantastic piece here

A new research examines the effects of strength training in experienced cyclists.

The results shows a dramatic increase in peddling efficiency:

• 3% increase in peak pedal force
• 7% increase in 5 minutes time trial performance

Read about it here

There is a strong connection between physical training and our ability to concentrate.
It all starts with hormones released in our body. During training, we produce adrenaline, endorphins, growth hormone, testosterone and serotonin. These hormones play a key part on our overall good feeling, by helping us to become more relaxed, more immune to pain sensations and thus targeting in a non direct way the promotion of our abilities to concentrate on everyday tasks and enhance our learning abilities.
But this is only half of the story. In order to understand how training increases our brain functions, we need to recognize which main components get our brain going: Sugar and Oxygen.

Now it becomes really simple (yet still fascinating)!

By performing aerobic training routines (such as swimming, jogging, spinning etc), we are actively improving our oxygen delivery systems within the body. In addition, during aerobic workout routines we engage our cardio (heart and lungs) system, which is responsible for oxygen supply and the way it is utilized.
To put simply, oxygen travels through our blood, thus by improving blood circulation we help the oxygen travel and by improving our cardio, we also help our body to efficiently utilize this oxygen and oxygen supply in the most optimal way for both our bodily functions as well as our brain.
Combining aerobic and anaerobic training (like strength training, pilates etc) can further this efficiency even more for better brain functions and results.
In addition, training also helps to maintain healthy and balanced blood sugar levels, by changing the sensitivity to insulin and improving the insulin response. These balanced blood sugar levels promote healthy and efficient brain activity.
A study of alzheimer disease which took place in Colombia University discovered that the damage to the memory is affected by high levels of blood sugar (which increases with age due to difficulties in maintaining healthy systems in the body such as insulin sensitivity and response). By keeping our bodies active we are significantly balancing blood sugar levels, which is vital for maintaining a healthy memory in both the short and long run. High blood sugar levels can result in anything from hyperactivity, fat gain, nerve damage and over the long run, even death. Losing weight can improve your body’s response to insulin and therefore help in reducing blood sugar levels.
Therefore, it is no surprise that it has been proven that training regularly improves not only our memory and concentration (both of which are vital for our ability to learn, process and store new information), but also our energy levels, alertness. Physical training promotes overall healthy cognitive functions.
The recommendation is for aerobic training routines (speed and prolonged activity) combined with anaerobic (strength) which impacts the nervous system. It is highly important to also train for equilibrium and correct imbalances in the body so that we can move forward and exercise our balance and coordination center in the brain. Keeping training routines varied is also important. Another thing that can be helpful and fun is to play mind games which engage your brain activity, such as maths and word games and games which help practice our memories.

New research shed some light on Muscle Cramps and challenge the mainstream understanding the the main factor is dehydration.

Read it here

Researches examined absolute strength vs different body composition on the performance of elite shot putters.

The conclusion is crystal clear: body composition has little effect on the performance of elite shot putters and the focus needs to target absolute strength.

Read the research here

A new research examines protein synthesis following resistance training in relation to blood amino acids saturations.

Unlike the misconception that you should eat protein frequently and while it does help to saturate the blood with amino acids, this study proves that protein ingestion at various times before training doesn’t affect protein synthesis post workout. Meaning, it doesn’t matter when you ingest the protein prior to training.

Read about the research here

Also, If you wish to maximize muscle building properties, you should really check out our book on how to get big.

A new study looks at 4 minutes of whole body workout in high intensity (Tabata style) and compares it to traditional 30 minutes endurance training.

The results are similar improvements in oxygen capacity (vo2 max), however greater results in muscular endurance compared to traditional endurance training!

Read the study here

Research published in the journal Neurology, shows that obesity (Body Mass Index of 30 and above) in midlife may cause deterioration of cognitive functions in the brain.
The study was conducted in France over five years, with 2223 healthy men and women between the ages of 32 to 62.
At the beginning of the experiment, in 1996, each participant was asked to take part in a series of cognitive tests (a kind of an “IQ Test”), including, among others things, tests of memory, attention and concentration.
The examiner then recorded the height and weight of each participant.

Five years later, in 2001, researchers returned to each participant and asked him or her to take the same test once again. To the surprise of researchers, they discovered that as a body mass index of the participant was higher – so the results deteriorated to a larger extent, more than in his or her previous test.
In addition, the results of people who were obese, were on average, lower than people who were at a normal weight.
Thus, for example, from a list of 16 subjects who were asked to memorize words, these who managed had a BMI which was lowest (between 15 to 21.5) remembered 9 words (56%); obese group (BMI of 27.7 to 45) remembered seven words only ( 43%).

Lead researcher, Dr. Maxim Carnot, Faculty of Medicine of the University of Toulouse in France, explained that “Since obesity causes heart disease and blood vessels disease, its impact may be in the brain’s blood vessels which is causing a decline in the brain cell function.”
Another possibility, he said, is that the body’s resistance to insulin, which is one of the known side effects of obesity, is causing damage to brain cells and causing a decline in their functioning.
“Our findings,” Dr, Carnot added, “demonstrate the urgent need for obesity prevention and weight loss – before it causes brain damage, however small.”

This study is one in many to prove that there is a direct link between health and beauty. Not only a leaner body is considered more attractive, but there are also more healthy and the biological factors the determines what is attractive have proven more than once to have a healthy factor in hidden sight.

A new research examines whether the increase in physical activity would directly results in an increased food consumption.

While the results where observed where no significant weight loss was present, the answer is that not only it doesn’t always lead to an increased food intake, but sometimes it even leads to a decreased food intake.

Read it here

While core training is essential for everyone, if you are an untrained college student you may want to focus on different types of training.

A new research conclude through a randomized trial that endurance training and core strength do not hold many implications for the performance of untrained college students.  Read about it here

In a stone turning study, researches looked at different types of training (resistance, aerobic etc..) and their effects on obese individuals when no dietary changes are involved.

While changes do occur, the reduce in body fat mass is insignificant when there are no dietary changes.

Read this fascinating piece here

The body needs antioxidants to reduce the number of free radicals and prevent the damage they can cause. Antioxidants give electrons to the free radicals, stopping the harmful chain reaction and tame the atom under frenzy, trying to find his lone electron a new “spouse”. Providing leading free radical electron chemical stability of the molecule renewed.

Related studies have proven beyond doubt that significant exposure to free radicals, greater than the amount of antioxidants available to us, plays a crucial role in the development of chronic diseases and diseases associated with ageing  and expedite the ageing process itself. In other words, when the antioxidant in our bodies can not cope with countless dangerous free radicals, we age faster, and during the ageing process, even get sick more often and to a more severe state.

Fortunately, there is much we can do much to neutralize the negative impact of free radicals. With a wise, moderate and balanced treatment supplements which contain antioxidants, you can significantly increase the concentration of these in the blood and cells of your body, aid detoxification and live a healthier, longer life.

Free radicals and oxidation process – a closer look

The body consists of several sets of organs and tissues. Apparently the cells that make up these organs and tissues, organs have called by scientists “organelles”. Every one of the 60 trillion cells in our body are microscopic organelles called mitochondria. Organelle mitochondria are the “power station” of cells responsible for making necessary fuel for energy. Organelle mitochondria provide the body with the energy needed to allow the heart – beating lung cells – to breathe, to liver cells – to filter and clean the blood of toxins, brain cells – to think, and so on.

Within each mitochondrion (organelle one of the mitochondria) occur dozens of chemical reactions that make the carbohydrates and fats into “coins” of chemical energy – molecules of ATP (Adenosine Triphosphate). These chemical reactions Comments – found in the metabolic cycle called Krebs cycle – require the involvement of many vitamins, minerals and antioxidants – to maintain proper chemical processes.

During the process of creating ATP (partially disintegrating and releasing chemical energy when needed), free radicals are created in the mitochondria. Free radicals are natural byproducts of metabolic processes in the body, and are vital to the existence of a metabolic process. Unfortunately, they also cause damage to lipids, proteins and DNA molecules (DNA-Deoxyribonucleic Acid) – the biological code which programmes the structure of our cells and our cells’ range of actions.

To make a molecule chemically stable, free radical – molecule particle – aims to “unite” with another molecule. As a result, it changes the molecular structure, and sometimes even causing it permanent damage. As we age, the body’s ability to prevent the damage or correct it decreases. This, in fact, is one of the reasons for the changes characteristic of the ageing process and the development of diseases afflicting us with advancing age.

Damage caused by free radicals to proteins
Among the most prominent ingredients in animal cells are proteins. The protein is a long molecule composed of many units (several hundred) of amino acids. The order of amino acids determines the type of protein. This order code encrypted in the DNA of body cells.

The body needs protein to maintain the structure and function of cells in tissues and organs of the body. This is done by arranging the various chemical processes which occur in it. Even hormones, enzymes and antibodies in our bodies are, in fact, proteins. A free radicals attack on the structure can damage proteins, which impair their ability to function effectively and perform their assigned tasks in the body.

Scientific research findings indicate that oxidative damage to proteins as a cause for Alzheimer’s disease. In addition, the impact of free radicals on proteins and lipids in the skin, is a major factor external manifestations of ageing.

Damage caused by free radicals to fats

Cell membranes and nerve cells shells are made from fat among other things. The brain is too made 60% of fat. Fats – especially non saturated fats found in large quantities in the body – are highly vulnerable to oxidative attack. Waste materials and fuel will not move through cell membranes as easily, after the cellular fat underwent a process of oxidation. Ultimately, the cumulative damage of oxidative process of cell membranes, has a significant negative impact on the overall acceleration aging process of the body.

Hundreds of millions of people worldwide suffer from a high level of cholesterol. Usually, this means that they have high levels of cholesterol LDL (Low-Density Lipoproteins) – lipoproteins with low density, called “bad” cholesterol, and low levels of cholesterol HDL (High-Density Lipoproteins) – lipoproteins high density, called “good” cholesterol.
In the past, people used to think that when LDL level are higher than the level of HDL, there is a higher risk of heart and blood vessels disease. However, recent studies have found that oxidative changes in the LDL structure, which are caused by the onslaught of free radicals, are the real reason for the negative impact of “bad” cholesterol on artery stenosis.

LDL cholesterol is not always “bad”. It is used for transfer of nutrients in the bloodstream, fat-soluble, such as vitamin E and beta – carotene. However, when we do not consume enough antioxidant nutrients, free radicals are expected to attack the LDL in a serious manner. Oxidative damage caused by this attack, causes the immune system to operate incorrectly, against LDL. Streamed white blood cells to engulf the LDL molecules, the same way they attack bacteria. Then, adhesion molecules are released from the external shell  of LDL molecule, swallowed up by the white blood cells, and cling to the sides of the arteries. Other inflammatory substances, such as (CRP) C-reactive protein and interleukin-6 (IL-6) are joined to the process as well, and results in a thickened inflamed plaque, which can block blood flow in blood vessels. Remember that all this is caused by lack of dietary ingredients –  antioxidants!

Damage caused by free radicals to DNA
DNA molecule contains a database of biological instructions designed to cells, suggesting them how to grow, change and perform their daily tasks. Almost every one of the 60 trillion cells in our body contains a complete set of that genetic information. Various cell types follow these genetic codes.

When free radicals attack the DNA, they may change and disrupt the genetic codes, in a way that will change and mutate DNA. Cells may become cancerous due to that. The cells are becoming unsorted, which means they lose their unique properties which allow them to function normally, defined by their genetic code. For example, a liver with cancer cells can not clean the blood of toxins. Similarly, lung cancer would not be allowed proper functioning of the pulmonary circulation.

Cancer cells proliferate more rapidly and in an uncontrolled manner, compared to normal cells. They also receive eternal life – as long as they will find fuel and space to grow (healthy cells, however, are programmed to die and give way from time to time, so that new cells can be created). Cancer cells use energy, and occupy the space needed for the body’s organs to do their job. When cancer cells multiply and form a tumor, they often spread to other body organs through the lymphatic system. Further, cancer cells can destroy the functioning of the organs of the body and eventually cause death.

It has been shown that antioxidants prevent oxidative changes which may occur to DNA, which can lead to the development of cancer. Antioxidants may also help slow the ageing process and the progression of this disease group, and improve the body’s defence forces, in order to stop the cancer process and bring it back, by repairing the the oxidative damages.

A new research examined the effects on body composition using different styles of training.

16 weeks of combined resistance training as well as aerobic training in elderly women between the ages of 60 to 77, produced the most significant changes in body composition, functional fitness and overall health.

They also concluded that one aerobic session and one resistance session a week is equally effective as three times a week in elderly women.

Read the study in the following link

An interesting new study looks at the effects of chronic eccentric training on the legs and examines the implications.

The interesting result from this study was a greater stiffness in the legs and… increased jumping power!

Read about it here

An interesting study about the use of Nonsteroidal Anti-Inflammatory Drugs and their effects on strength and size gains.

Read the research here

The conclusions are:

• NSAIDs will inhibit satellite cell growth which would undermine muscular hypertrophy.
• The use of NSAIDs can in fact assist strength gains in the neuromuscular level.

A new and interesting research set to examine practices of male bodybuilders that have become common over the years and compare them to the science behind building muscle, the results are surprising. Read it here

A new study published in the medical journal British Medical Journal discovered that individuals who are overweight are at a greater risk of premature death, which is equal to the rate of risk of individuals who smoke half a pack of cigarettes, or more, every day.
Overweight is defined as body mass index (BMI) of 25 to 35. Body mass index of more than 35 has been defined as obesity.

It is however important to recognize that body composition also plays a major part in defining obesity as sometimes, as often seen in contact sports, an athlete with a great amount of muscle mass can show as obese according to BMI. In these cases it is of course essential to use common sense. Generally said, males with 30% or more body fat, and females with 35 percent or more body fat can be categorized as obese and should seek to lose weight fast.
The researchers also found that the rate of early deaths among those who smoked more than 10 cigarettes a day, but maintained a healthy body weight is exactly the same rate of early deaths among obese non-smokers.
As expected, it was found that the highest risk is among those who smoked more than 10 cigarettes a day and those who were significantly obese. The chances of this population to die earlier than the average life expectancy are 5 times compared to individuals who are at a normal weight and are non-smokers.
The study included about 45,000 men who were recruited into the army of Sweden aged 16-19, when during recruitment procedures their body mass index and whether they smoke or not were always recorded. Participants were followed for a period of about 20 years, during which about 2897 of the participants.

The study shows that moderate obesity in adolescence increases the risk of an early death by 30%, while radical obesity in adolescence significantly increases the risk of an early death twice as much. Similarly, the risk of young people who smoke more than 10 cigarettes a day for early death is under twice less from those who did not smoke.
Lead researcher, Dr. Martin Naobios the Karolinska Institute in Sweden concluded: “We have found that moderate and extreme obesity alike in teenagers was directly related to early deaths, regardless of smoking.” Adding that “the mortality rate among young men who do not smoke and have normal body weight is lower than in smokers and people who are moderately overweight or extremely overweight (obese).

There is hardly anyone who has not experienced a feeling of heaviness, swelling in the abdomen and feeling of helplessness that accompanies the lack of ability to just let it out. But for those of us for whom the problem is chronic, these lines may provide some relief and help. Strict weight loss diets often are accompanied by a state of constipation. This may be due to a significant decrease in the volume of food and inadequate amount of fat in the digestive system. Eating right and drinking plenty of fluids can certainly help.

How does constipation even happen?
First of all let us say that the normal situation is a one soft stool per a day or two. Low frequency or hard stools do require serious attention to what we eat and our health in general. Digestive process takes place in the stomach and small intestine, where food is breaking down and absorbed into the blood. The waste continue on to the large intestine, there is resorption of fluid and creating a pile of feces. Movement of stool through the colon is due to a series of contractions which push the stool down the colon. These contractions are contingent food convoy pressure on the nerves that are run in the intestinal wall.
When the volume of debris is not large enough, the pressure is not sufficient to activate those cramps. In this case the stool gets stuck in the intestine, creating constipation. Since the absorption of the fluid continues as long as the feces is in the intestine, with the passage of time going out and hardens, making it difficult for further evacuation. The solution, therefore, is to contribute to increase the volume of stool and softening, this will help proper bowel contraction and port health. Beyond the discomfort of constipation, the situation is not healthy, because food residues reach the colon, that carry harmful materials for the body. Prolonged stay of leftover food in the digestive system increases the production of the same materials and in the long run this may contribute to a wide range of diseases as the most serious is colon cancer.

Physical activity, especially activity that engages the abdominal muscles such as swimming, walking and abdominal exercises will contribute to improved blood flow to the digestive system and also to improve the functioning of all its aspects.

In one of the biggest studies of it’s kind,  including over 1.3m women, researches concluded that women who stop smoking before the age of 30, can increase their life expectancy by as much as 10 years.

This wouldn’t be surprising concerning the many hazards smoking have on the body, especially sourced in the paper rather than the Tobacco (having “black lungs” is mostly due to smoking the carbon from the paper).

People who stop smoking often report an amazing  decrease of 7 beats per minutes in their heart rate, just a week after stopping with better results on the long run.

Source: Sky news

Impotence, increased female hormone activity and a sense of helplessness against women are some of the symptoms that can occur among obese men. What can you do? Lose weight, feel full of confidence and restore the attractiveness to the relationship.

Obesity enslaves its owner. An obese man can not enjoy his life and intimate relationship with women. Obesity is not only a chronic and difficult to treat disease, it also has the most serious consequences of men’s attractiveness dimension, one that affects their masculinity and relationships with environmental integrity.
Obesity affects work, daily activities become difficult and cause serious emotional consequences of depression, loss of self-confidence and result in a sense of helplessness in general. When it comes to such a state, the overweight man is no longer able to cope with life as normal.
These events are ultimately causing male impotence. In addition, their female hormone activity overpowers the male hormone activity, which tarnishes their masculinity.

First problem: Fat and unattractive
It is a possibility that an overweight man will not be attractive to his wife. However, the problem does not end at this point. A man who finds himself often ashamed of his body and avoiding intimate situations would place his own manhood questioned.
Some of those who lack self confidence, find it difficult to cope with this problem and that way they actually blame themselves and begin to underestimate themselves. These people usually develop increased appetite and gain more weight, which only increases the sense of helplessness and entering an endless cycle of frustration and obesity.

Second problem: fat, odors and fungus
Sometime an obese man have many skin folds with the accumulation of sweat and discharge them, which in turn leads to proliferation of bacteria, fungi that cause odor and infections of the skin in areas under their arms, thighs and genitals. These of course repel the woman away from him, and thus reduce the sex drive of the obese man and the condition deteriorates further.

Obesity is a serious and complex disease and overweight people fall into its trap. Usually only when they complain about high blood pressure, worsening of diabetes, fatty liver, infertility, impotence or other sexual pathological changes, and only after deterioration in health status they will actually go to the doctor and ask for help. Sometimes this stage is already too late. It is vital to precede a visit to the doctor before the health situation reaches the point of no return, and make a dramatic change in lifestyle and escape the cycle of obesity.

Weight loss makes a significant improvement in both sexual and social function and which make the man’s self-confidence return or get rebuilt. Weight loss leads to improvement of the physical and mental health and ability to enjoy everyday life, and is the only way out of the downwards spiral of obesity and the feeling of helplessness.

Eccentric training (the protocol is explained in this book along with many other tweaks) has shown to increase satellite cell content in type II muscle fibres (fast twitch).

This has implications in regards to both size and strength as well as to how eccentric training can be paired with power training.

This knowledge has important applications in plyometric training, explosive sports, MMA and more.

Read the full and facinating paper here

A recent study found that women who have a drinking problem at the age of 24 were at a four times greater risk of obesity at age 27, and that obesity at age 27 has increased more than twice the risk of depression at age 30.
It seems that excessive alcohol drinking, obesity and depression go hand in hand for many women, according to the first study to examine how these three closely related in young people.

Dr. Carolyn McCarthy, Seattle Children’s Research Institute, and her colleagues found that almost all the men and women who participated in the study suffered from at least one problem between the ages of 21 and 30.
“This is huge,” McCarty said, and is very likely to only be “the tip of the iceberg,” because she and her colleagues used rather stringent definitions of alcohol abuse, depression and obesity in their study.

Young men and women in this study were under observation of this study since 1985, when they were in fifth grade. McCarty and her team looked at data from interviews conducted when the study participants were 24, 27 and 30, in order to understand the interrelationships among depression, obesity and alcohol consumption.
At the age of 21, 8% of women and 12% of men had at least two of the three problems. With time, the number of women suffering from more than one problem increased, but the number of men suffering from more than one problem decreased.
In men, the only finding of the researchers was that men who were obese at the age 27 were less depressed at age 30. However, women who were depressed at age 27 were at a three times higher risk to meet the criteria for alcohol abuse or dependence at age 30.
Women who had alcohol use problems at 24 were four times more likely to be obese at nearly 27, while obese at age 27 more than doubled the risk of depression at age 30.
It was also found that the likelihood of depression and obesity was higher in both sexes among those with lower income.

Tendency for compulsive over-thinking about negative events may be one of the traits that links alcohol abuse, obesity and depression, McCarty said in an interview.
Dr. Susan Nolan, a psychologist at Yale University, calls the three problems the “toxic triangle” of “eating, drinking, and over-thinking”. The researcher added and showed that women and men running past events over and over in their minds are more depressed and more likely to drink or binge eat to cope with emotional problems.
There are interventions which target all three legs of this toxic triangle, McCarty said, including physical exercise, mindfulness training, and stress management. Methods for treating obesity, depression and excessive alcohol use problems – are characterized by problems with the “reward system” of the brain – should also help people find alternative ways for rewarding themselves instead of with food or alcohol, she added.

Another interesting study shows another benefit of fasted training:

Exercising in a glycogen depleted state could lead to more mitochondria and therefore more energy producing capabilities for future training.

As exercise with low glycogen increases PGC-1α gene expression in human skeletal muscle, 

We conclude that exercise with low glycogen levels amplifies the expression of the major genetic marker for mitochondrial biogenesis in highly trained cyclists.

The results suggest that low glycogen exercise may be beneficial for improving muscle oxidative capacity.

Read the full paper here

Extreme, morbid, obesity can cause many health problems and it is expressed differently in men than in is in women. The difference between the sexes is preserved even after weight loss and is characterized by the strength and different body composition. Will adopting a healthy lifestyle will end the phenomenon?

Low self-esteem, difficulty in day to day mobility, pain without clinical findings, decreased metabolism, various types of problems, sociological and more, are only a partial list of problems related to extreme obesity. These are people characterized by BMI level of 41 and above, as such they are in an especially big health risk.
Obesity originates from neglect at various times in life or even in all spheres of life. However, we note that morbid obese people generally have a significantly larger number of fat cells compared with those who do not suffer from obesity, which increases significantly the chance of becoming obese during most spheres of life.

Today many medical problems are linked to obesity and the a negative effect it can have on the brain.
Aesthetic aspect obesity in men and women is not the same (in most cases). Women who are obese are characterized by an obesity in the pelvic area (“pear shaped”) and men are characterized by an abdominal obesity (“apple shaped”). An important point to note is that one of the problems with this extreme obesity is particularly poor metabolism and therefore even a not very large consumption of food can lead to obesity.
Strength training speeds up the metabolism at rest and provide many other benefits, so it is a fantastic way to combat obesity

The effect of adopting a healthy lifestyle in general (diet, exercise, avoiding smoking and alcohol consumption, low stress) is not the same between the sexes in the parameters. For example, how the body functions hormonally during effort. The potential to develop strength and muscle mass in men, how the fat is being distributed in the body and more.
However, recall that during strength training the presence of a catabolic hormone – cortisol, rises as well. After training, during the stages of recovery, this catabolic hormone level in men decreases more rapidly than the rate of decline compared with women which is another existing difference in response to strength-training in women.

In order to achieve results and improve the various body systems is very important to start adopting a healthy lifestyle as early as possible.

Study: Women lose more fat mass than men, but men lose more weight.
A study conducted in the Department of Metabolic Diseases Research at Fiankaoolo Italy tested the differences between extremely fat men and women, in their strength and body composition after the weight loss process.
The present study examined the changes in body composition, strength and power production of men and women with extreme obesity in experimental acute after weight loss, and tested the hypothesis that changes in body composition are related to movement dysfunction. According to the study, morbidly obese men and women have an entirely different body composition than other people, which is causing various mobility problems.

95 men and women who suffer from morbid obesity at age 30 on average (BMI = 42) participated in short-term experiment: For three weeks, they performed aerobic exercises and strength exercises five days a week and keep a strict diet.
Body weight and body composition, strength isotonic (dynamic) maximum and maximum leg strength were measured before and after the experiment.
After the experiment, body weight decreased significantly among men and women, but more in men who lost an average of 5 kg from an average of 4 kg for women. In men, loss of body weight was composed of identical amounts of fat mass and lean body mass, while women have lost almost exclusively fat mass.
Women and men have both significantly improved with isotonic force from the beginning the experiment but did not seem to improve strength isotonic difference between men and women. In contrast, the strength of the legs increased significantly among women and there was no change in this index in men after the experiment.
This experiment resulted in a significant change in body composition and improved the isotonic (dynamic) power and the strength of men and women, with differences between the genders.

In summary, it is highly important to treat obesity in depth and professionally in the earliest stages possible in order not to exacerbate existing problems. However, one must take into account the differences between men and women in life and build a training plan accordingly.

A new research compared sprinting performance and safety on different surfaces.

Sprinting on sand can prove to be a much safer option although some performance lost is to be expected in comparison to sprinting on a hard surface.

Read more about it here

New research shows that exercise significantly reduces the  risk  of  requiring  a C-section.  There are also notable improvements in postpartum recovery time.

Read more here

Cellulite is a common condition of the accumulation of fat cells under the skin, a phenomenon which makes the skin look like an orange peel in mild cases, and appearance of cottage cheese in more severe cases.

Among the most common aesthetic problems which women are constantly concerned about, is the problem of cellulite. Cellulite looks like bumps on the body that create a look which isn’t very flattering.
Cellulite is not exclusive to just one target group. It is rather a phenomenon that affects both men and women (although it occurs much less in men), the overweight and the lean people alike. Cellulite is a phenomenon which is more common in adults, however we can also see young men and women who suffer from cellulite.

What is cellulite?
Cellulite are local fat deposits which are stored at certain points just under the skin.
Cellulite usually appears in areas of the body such as hips, thighs and buttocks.
Because of the proximity of the fat stores to the surface of the skin, creating the appearance of cellulite which is not an aesthetic appearance.

How do we get cellulite?
We all, lean and obese alike, have adipose tissue has under the skin of the body.
Collagen fibers are connecting the adipose tissue to the skin.
When these collagen fibers break or stretch, the adipose tissue accumulates unevenly in a kind of lumpy fat.
These bumps form the non-uniform appearance and non-aesthetic look of the skin.
What is the cause which makes these collagen fibers break down and stretch still remains an unanswered question as it is still unclear.
Researchers believe the genetic load we carry is one of the most influential factors on risk of cellulite.
However, environmental factors also have an impact on the appearance of cellulite, going on frequent diets, fast diets, the effect of yo yo diets, slow metabolism, hormonal changes and lack of fluids. These are all environmental factors which influence the appearance of cellulite.

How to get rid of cellulite?
Many people invest a lot of money trying to get rid of cellulite (market of different treatment means for cellulite in the U.S. is estimated at $ 47 million, as of 2008) through solutions such as special massages, vibrating belts, various creams, supplements and various surgeries.
However, none of these solutions has been shown to be effective in completely eliminating cellulite in people who suffer from it.
Most studies on cellulite showed improvement of 25% to 50% through a combination of different treatments, while other subjects showed an even lower rate of improvement.
Also, the effect of these treatments is of fleeting impact and there is a need for additional treatments in order to maintain the effect.

Liposuction for cellulite
Liposuction procedure is not recommended in the case of cellulite because it may worsen the situation and make the cellulite look even worse.
Liposuction can make a “hole” where there is an unwanted fat deposit. This hole also creates an uneven appearance and unappealing of the skin.

Creams to treat cellulite
Anti cellulite creams work in a way that they cause skin irritation and swelling, the swelling causes camouflage for cellulite, but this is a temporary cosmetic solution and there is a need to use these creams on a regular basis to maintain the illusion. Not recommended nor proven.

Devices and infrared laser treatment of cellulite
There are also vibrating devices that perform massage and light rays or infrared laser to strengthen the circulation, but also these devices do not help get rid of cellulite for good.
Massages are performed using instruments, which like the creams, can cause local swelling which temporarily masks cellulite. The problem is no one tells you this, so you think the treatment works until the swelling reduces and you think you need to book another appointment and put money into the pockets of those who are fooling you.

Diet and exercise
Diet can reduce fat deposits in the body.
Reduction of fat deposits in the body can ultimately affect on the cellulite deposits in some areas.
A research which examined the effect of weight loss on the severity of the condition of cellulite, showed that in most cases examined, the effect was weight loss had a positive effect on the severity of cellulite.
The most positive results were observed in women who managed to lose significant weight and reduce fat in the hips, those that have high initial overweight (high BMI) and suffered from a high level of severity of cellulite.
It is important to remember Cellulite are just under the skin and above the muscle
Strength training can help to tone and create a more solid appearance. However, if you combine strength training and aerobic training into your workout that can really help reduce body fat and thus help in some cases to reduce the severity of the problem of cellulite.

Tips to Prevent Cellulite
If you do not have cellulite yet, you can take preventive measures to help reduce the risk of having cellulite in the future.
Maintain a proper diet that includes a diet rich in fruits, vegetables and fiber.
Maintaining the balance of fluids preferably by drinking enough water.
Physical activity to maintain high muscle tone and a low fat percentage.
Cleaning toxins from the body.
Don’t fall into the trap of yo yo diets, maintain a healthy and and constant weight.
Avoid smoking! Smoking damages the skin and speeds up the aging process of body cells which you are made of.

New research examined different combinations of training to determine whether the use of endurance training alongside hypertrophy (size gains) and strength training interfere with each other.

If you are aiming for hypertrophy or strength, you would be wise to limit endurance training (steady state weight lifting such as lifting light weights for many repetitions). Read more about it here

A limited research examined the effects of kettlebell on posture and vertical jumps. While vertical jumps gains were limited, the research does show a dramatic improve in balance.

Read more about it here

Exercising small muscle groups (i.e. small muscle mass) can introduce more muscle fatigue into the central nervous system. As explained in another post, fatigue happens in the nervous system rather than in the muscle.

The implication is that in order to produce greater gains, it’s important to keep the active mass small while avoiding early fatigue in order to create the most metabolic disturbance.

Read more about it here

New research examines explosive strength gains following a kettlebell swings training program.

The results clearly show a steady increase in explosive strength.

More here

Obesity is not just an epidemic – it may even be contagious.

The prevailing view among doctors is that the rise in obesity rates in the industrialized world are caused by lifestyle devoid of physical activity and overeating, especially of fast food.
However, a new British study published in September 2008 working paper of the Ministry for Economic Research, offers a different perspective on the phenomenon of obesity.
Instead of explaining the obesity rates of immigrants in physiological, it offers a sociological explanation. The research shows that the subconscious, dealing with social pressure, is responsible for the expanding waistline in individuals of the society. According to the research findings, the individuals are significantly affected by their environment and gain weight because the number of fat people around them is growing.

A large scale study conducted by Professor David Blnz’flauar of the monetary policy committee of the Bank of England, and Professor Andrew Oswald of the University of Warwick, England, during which 30,000 people from 29 European countries were examined, over a period of fifty years.
Research has shown that obesity can move in as the “virus” of society. The researchers explain that it is easier to be obese in an obese society. They call this phenomenon “Mockingbird Obesity” (imitative obesity).

The number of obese people in the UK has risen sharply since the sixties. Whereas – 1980, 6% of men and 8% of women in England were obese, twenty years later, 22% of men and 23% of women were obese. At least 11 million women and 9 million men in the UK are now in a state of overweight, while 12 million are in clinical obesity. If this trend continues, by 2020 there will be one-third of adults and half of children in England who will be obese.
“Caloric intake has increased, but it does not explain why people eat more,” says Prof. Oswald, adding: There are those who argue that obesity is caused by the fact that food is cheaper, but if obesity is a reaction to larger purchase abilities, why is it that we regularly see that rich people are thinner than the average poor?

The researchers relied on studies from 1958, which examined the level of satisfaction of people in relation to their body mass index. They found a link between well-being and body mass index: People who considered themselves obese tended to be less happy.
In addition, the researchers found, that the self-image of obese people is heavily influenced by the weight of those around them. The more obese people competing against them for jobs, status or mates, the less they consider themselves as obese. In other words, the answer to the question of who is a overweight or obese is derived from the social norm.
When people are worried about their relative weight, they may develop a form of imitative obesity, which means people will try, unconsciously, to keep up with the weight of the environment that surrounds them.
Therefore, it seems that the phenomenon of obesity has normative social influence: Individuals in society gain weight also because it is the accepted norm in that society.

A new research concludes that muscle fibres do not lose or gain nuclei during periods of atrophy and any following periods of regrowth to their preceding size.  In other words, this could explain why some trainees who were previously very muscular, are able to get back to their previous size faster than individuals of a similar size who are gaining muscle they previously never had.

Read this fascinating piece here

A new research examined the total oxygen consumption (Vo2Max) during a 24h period. The research compared 2 minutes of sprints to 30 minutes of steady state. Researchers found no significant difference in the level of oxygen consumption which points to the superiority of doing less time through high intensity cardio. You can find more information about how to do it right in out books about weight loss

Read the full research here 

A new research proves that to a notable degree, the abs (rectus abdominus, the 6 pack muscle) can in fact hypertrophy from repetitive abs training including Pilates. It could be either good or bad depending on preference and physique goals, but some women should be aware of that regardless if they want a flat tummy while avoiding a 6-pack.

It’s also worth noting that from a functional point of view, Pilates can help you remove imbalances in the core as well as the abdominal muscles.

read more about it here 

There is a big debate in the fitness community about training to the point of failure.

There are some benefits to this type of training as it creates a micro-trauma and leads to different adaptations:

It has been known for a while that training to the point of mascular failure will always result in some hypertrophy (muscle growth).  A remarkable research was made back at 2007 – it can be found here

A new research from June, also shows that training to momentary failure can produce cardiovascular adoptions that lead to better cardiovascular fitness. This new research can be viewed here.

However, there are a few big no-no’s that you need to understand:

a. Training to failure has a gigantic impact on your nervous system and it is an easy way to over-train.

b. Training to failure will actually make you weaker.

This is just one small part that we will cover in more depth in the new upcoming release of our size vs strength book to help you get big and ripped faster than ever with full control. This book will take today’s most complicated science and present it in ways you can apply and understand easily, like never before. Expect the new edition to be released this October.

All sugary drinks, including fruit juices, increase the risk of obesity, diabetes and many other chronic diseases as demonstrated by this study:

http://www.ncbi.nlm.nih.gov/pubmed/22867870

Most weight loss supplements out there produce little to no evidence, at best they show mixed results in studies and at worst they can be banned in some countries and produce adverse results on the body.

However, there are a few supplements out there that are proven to work.

A new study examines claims often made on products. For details, check our books on the subject of weight loss.

You can read more about the study here.

Stretching protocols combined with heat produce more permanent results in ROM (Range of Motion) after the session is over.

This is a fascinating new subject that is sure to yield a lot more research within the next few years.

Read about it here

Nothing strikes worry into the heart of any girl or like a missed period, except if she is trying to get pregnant of course. Pregnancy is the first thing that we think of whenever our period is delayed. But is pregnancy the only reason for women to have a late period? Not at all!

Here are some of the lesser known and yet most common reasons why you might have missed your period:

• Stress. Stress can affect many things in our lives, including our periods. At times we’re so stressed out that our body decreases the amount of a hormone (GnRH), which causes us to not ovulate or menstruate. In addition, it can get us to produce the stress hormone, cortisol, which is a harmful toxin.
• Change in Schedules. Changing schedules can really throw off your own body clock and effect not only whether you are getting enough sleep but also the quality of sleep and amount of melatonin, the sleep hormone, which is released within your body.
• Being Overweight. Carrying around too much body weight can hormonally shift your cycles and even stop them. Most women will see a return to normal cycles and fertility with the reduction of some fat.
• Being Underweight. If you do not have enough body fat you will not have normal periods, at times we can even result in the periods stopping completely. This is called amenorrhea. Usually a body weight gain will help you get your periods to return. Not getting periods is a common result in women and girls who have eating disorders.

These are all factors which contributes to hormonal imbalances and they can all be fixed.
The area of the brain called the hypothalamus, together with the pituitary gland, which also is in the brain, controls the hormones necessary for reproductive health.
Six hormones serve as chemical messengers to your reproductive system.
These hormones include:

• Gonadotropin-releasing hormone (GnRH)
• Follicle-stimulating hormone (FSH)
• Luteinizing hormone (LH)
• Estrogen
• Progesterone
• Testosterone

During your menstrual cycle, GnRH is released first by the hypothalamus. This causes a chemical response in the pituitary gland and stimulates the production of FSH and LH. Estrogen, progesterone, as well as testosterone (yes, the “male” hormone) are produced by the ovaries in response to stimulation by FSH and LH.
When these hormones work harmoniously, normal menstrual cycles happen.
Whenever this balance is disturbed, it can lead to the development of a great excessively thick uterine lining. This thickness can contribute to more bleeding than usual. It can additionally result clots in the menstrual blood when the lining is lose, make your periods irregular or make them stop all together. Detoxing can help you in that front and we would highly recommend you read our guide for managing menstrual pains as it can provide great insight into the matter.

A great start would be to start including for “good fats” in your diet, and lose weight as described in our guides.

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Stress and anxiety directly affect obesity by affecting the levels of the hormones cortisol..

Weight gain causes the development of chronic diseases. Fact.
However, you can break the cycle while adapting a healthy lifestyle and correct the process.
Yes, it is possible handle pressure and stress.
For most of us, our pace of lifestyle causes us to be under pressure or stress regularly, deal with a demanding professional world, family and social life, and sometimes life threatening situations and other kinds of danger. These take from us many emotional resources, often much more than we are able to accommodate over time.
Red warning light is being turned on in our body and it is saying: Stop! And the sound of alarm tells us to pay more attention to what is happening in that machine which we call the human body, and in this case – our very own body. If we live long in this state of stress or high pressure, chronic diseases will be quick to develop within our body, and our health will deteriorate.
When we deal with physical or stress – a response is triggered in our body straight away as we get into “fight or flight mode” – this response awakens within us at full force and causes secretion of several hormones in our bodies.
As means of survival, cortisol serves a role which is needed in the short term. But if this hormone remains in the bloodstream in high quantities, it becomes a threat to our physical, mental and emotional health.
Cortisol is a key element in the blood cycle. During a state of stress, when rapid response is required to a threatening and stressful situation, cortisol suppresses unwanted physical responses such as reflective thinking, sensitivity to pain and immune resistance. All energetic effort focus only on the immediate response to deal and prevent the danger.
The cortisol hormone increases the heart rate and blood pressure, stimulates the release of insulin, which stimulates glucose in the bloodstream and targets the senses for an immediate and energetic reaction.
Normally, low levels of cortisol help maintain the desired level of glucose levels in the blood as well as energy storage in the body. In normal circumstances cortisol “loads” the body with energy for dealing with extreme situations that the body may have to face in the future.
Helpful in the short term, cortisol is a sort of manufacturer when the adrenal glands continue to release adrenaline in the long run.
High levels of cortisol may lead to changes in cellular structure and tissue structure.

The symptoms are:

• Weaken the immune system
• Increased blood pressure
• Decrease in bone density
• Damage to cognitive thinking
• Sugar imbalance
• Obesity, particularly around the belly
• Muscle weakness
• Cravings for sugar and fat

Studies have shown that high levels of cortisol over time cause type 2 diabetes, heart attacks, stroke, depression, high levels of fat, respiratory system diseases, damage to the blood supply to the heart and brain as well as development of breast cancer.
Studies have shown that cortisol injection leads to an increase in appetite, cravings for sugar and could cause abdominal obesity.
In rare cases, 15 of million, individuals who produce high levels of cortisol are developing “syndrome pillow.” This syndrome leads to, in addition to the symptoms mentioned above, upper body obesity, rounded face, fat gain around the neck while legs and arms are thin, weakened bones and chronic fatigue.
Women are characterized with such symptoms have the phenomenon of excess hair in the face, neck, chest, abdomen and thighs.Their menstrual cycle is irregular, and may even stop. Impact on men was also reflected in a reduction in fertility and significantly decreased libido.

It is essential to regulate and modulate cortisol levels in order to live a healthy life. You have to remember you are not a machine, you are a human being.
When you suspect a high level of the hormone, the first step is to consult your doctor and use a blood test. When and if it turns a high level, this may only be a temporary result of the short term stress which will pass with time. If the hormone level is down and remains as it is, there are no actions that can be done to reduce the level of cortisol in the bloodstream and prevent further production which would lead to damage.
The most effective method to lower the level of cortisol in the body is by exercise. Aerobic activity has two effects on cortisol levels. First, it is the most effective way to unwind and relax from the stress we are in it. Second, aerobic exercise is the most efficient solution to eliminate the existence of cortisol from the bloodstream. Aerobic activity also increases the metabolism, burns the calories from fat storage which were created by cortisol, and helps the body purge chemical reactions within the body, especially those related to the consequences of cortisol.
Exercise is the most natural way to reduce cortisol levels and psychological stress, and the best way to unwind from stress.
In conclusion, cortisol can be a lifesaver in critical short term situations, and it is difficult to survive without the presence of this hormone. However, high levels of this hormone over time charge a high price physically, mentally and emotionally.
Be wiser and check the cortisol level recommended for your health and adopt a healthier lifestyle in order to maintain a low level of this hormone.

A new research links nutrition with different rates of skin cancer.

An antioxidant reach diet (lots of fruits and vegetables) especially when present during childhood, can directly result in that “olive” skin glow and  help prevent the formation of Melanoma.

One quote we found really interesting was: “Israel once had the world’s third-highest rate of skin cancer after Australia and New Zealand but recently dropped back to 18th.” The changes described are due to a change in the mainstream nutrition advice.

Read more here

So you already know training can make you feel and look great, but did you know regular training and especially strength training, can help women with breast cancer to improve their quality of life? That is not even the whole story. Apparently, training may even prevent breast cancer from appearing in the first place by reducing the risk significantly!
Even if it’s down to a genetic problem in the family, training can still help reduce the risk of getting breast cancer and of breast cancer coming back in those who have been treated.

It is a well known fact that obesity is directly connected to many heart diseased and increasing the risk of experiencing them first hand. However, what most people tend to forget (and sometimes even ignore) is that obesity is also connected to the high risk of getting cancer of any of its many types. A study which took place in Great Britain shows that two thirds of the population which suffers from obesity has no clue about the connection between obesity and cancer.
Among the possible causes of cancer is a diet which is lacking in antioxidants or high levels of estrogen which are connected to excess fat cells in the body. These high levels of estrogen have been previously found as factors for the increased risk for developing cancer cells in the body. High levels of estrogen in overweight and obese women are never a surprise, to say the least.
The risk of breast cancer goes up hand in hand with the weight gain. In fact, for overweight women the risk for breast cancer goes up by 12%, and for radically overweight or obese women the risk is even higher – 25% or even greater. Obesity in women will also increase the risk of cancer of the womb by up to 49%. Add other sedentary lifestyle factors such as bad diet, pollution, lack of sun exposure and so on. It is a no brainer, if we want to be healthier we need to take action!

Training regularly can significantly reduce the risk of getting cancer. This is mainly due to all the hormonal changes that happen in our bodies when we train. These hormonal changes the body undergoes during training can serve as a shield to strengthen the immune system against various types of cancers.
It is vital to recognise that cardio workouts (running, eliptical, cross trainer etc..) are only one type of training and does not cover all your basic needs. To get the full benefits and enjoy a healthy body you would have to combine combine and add to them the strength training routines.
This will also make sure the workout is not boring and is much more engaging. Strength training can be as simple as including a few push-ups and pull-ups, you don’t necessarily need to train like a man to prevent breast cancer. In our book, how to increase breasts size, we cover basic routines that are when done right, can increase not only the size of your breasts but also your life expectancy, This will ensure improvement in health conditions and physical capabilities too.
This is another reason (again, being fit and healthy has more than a few benefits) making training a part of your regular, day to day, lifestyle is highly recommended.

A top tip for the weekend for our dear followers.
Whether you are struggling with thin hair, hair loss or simply trying to grow your hair faster…We recommend supplementing MSM (Methylsulfonylmethane) – a naturally occurring substance within the body which promotes the production of collagen, along with vitamin C which is highly synergistic for boosting this process.

Collagen is the primary building block of hair strands as well as skin cells and nails. Increasing collagen production will directly result in faster growth of better quality of hair / skin / nails cells.

We just thought you might like to know.

Generally speaking, fiber is included under the category of low-calorie carbohydrates. But fiber is different enough to be considered a separate dietary carbohydrate component. Surprisingly, the question “What is the definition of fiber- what is considered fiber and what is not” is much more complex than most people would think.
If we are looking at fiber from physiological aspects, we have two main definitions:
Firstly, is the fiber soluble or insoluble.
Secondly, is the fiber fermentable or not fermentable.

Most people are familiar with the first definition, at least vaguely.
Soluble fiber “dissolves” in a liquid environment. A good example is guar gum: If you take a spoon-full of it and put it in water, it melts down and becomes some sort of gel.
Insoluble fiber,to the contrary, will not melt when mixed into a liquid.

As to the the second definition, some fiber is fermentable for example by bacteria in the intestine and turn into something else, such as fatty acids, methane and carbon dioxide. Other fiber is not fermentable, which means they will not turn into anything else.

What is the role of dietary fiber?
Fiber has several implications on the body, which are relevant to body composition health alike.
Although you will not die if you don’t consume fiber and it is not an essential component to your diet, it is still worth consuming it as it does wonders to both your body composition and health. Here are the physiological effects fiber has on your body:
1. It can make you feel fuller.
2. Slows down the gastrointestinal emptying process, or in other words – it can make you feel fuller FOR LONGER.
3. Reduction in the absorption of nutrients for better energy release.
4. Improved glycemic control, resulting from the slowdown in the process of emptying and reducing the absorption of nutrients.
5. Reduction in blood cholesterol levels.
6. Reduction in the absorption of minerals.
7. Affects Insulin sensitivity by fermentation and reversible fatty acids.
8. Effects on colorectal cancer.
9. Helps balancing the waste you expel from your body. Can help with both constipation and diarrhea.

These among else are some of the reasons our detox diet works extremely well as it’s vastly based on vegetables intake.

Satiety
One of the numerous signals fullness after, or during a meal is the level of tension of the stomach. High-volume foods are lot more likely to cause it than low-volume foods.
In this context, high-volume foods have lots of fiber relative to the low-calorie content. So they make you feel full even for both short long term. This means that people who start the day eating a salad, eat fewer calories during the day. This is because high-volume food and fiber filled them, so they ate less, but more calorie dense foods.
However, it should be noted that people find it difficult to meet their own calorie needs (athletes and “hard gainers ” who burn more than what they put it) should keep the salad at the end of the meal, and firstly eat all the high calorie food, so that they will not be filled too quickly.

Slowed gastrointestinal emptying
Soluble fiber tend to turn into a liquid gel-like material, and one of the results of the water-soluble fiber intake is the rate emptying of food from the stomach slows down when eaten. Overall, they create the material which causes the food do move downwards slower. Along with stretching the stomach, this tends to make people feel full for the long term as the food remains in the intestine for a longer period of time.

Slowing the absorption of nutrients
More results can be discussed in the context of soluble fiber is a delay in the absorption of food components – and this goes for carbohydrates, fats and proteins. Due to the gel-like solution created, enzymes joints can not reach other nutrients, so that more of them are carried outside the body. In other words, high-fiber diets will result in fewer calories absorbed.
It should be noted that the effect is of a large scale: fiber can reduce fat absorption by about 3% and protein by about 5%. There is not yet a measurable value for carbohydrates. For a more concrete example, an increased intake of 18-36 grams of fiber a day can lower your caloric absorption at 100 grams per day.
This can be either a good or a bad thing, depending on how you look at it. Anyone who wants to lose fat will not only feel fuller and eat less, but also will absorb less calories in the process.
On the other hand, for athletes and bodybuilders a diet which is high in fiber can be a terrible thing and undermine them in their goal. This is mainly because soluble fiber affect the absorption of protein. Also, for athletes with high calorie requirements, loss of calories caused by fiber intake probably is not recommended. Even if the effect is not large, it should still be taken into account.

Improved glycemic control
One of the best known and most discussed benefits of high fiber intake is improved control of blood glucose levels. In between the slowing down in emptying and reduction of carbohydrates digestion, soluble fiber tend to improve blood sugar levels. Instead of sharp bursts up (resulting from faster digestion), and dropping down, blood sugar levels stay balanced. While dropping down, the blood glucose can be another catalyst for hunger which is another effect on the control of hunger between meals (which is important especially during diets).

Reduction in blood cholesterol levels
An increased intake of fiber improves blood lipid levels. This is done through a variety of different mechanisms which are linked between themselves.

Reduction in the absorption of minerals
Dietary fiber can affect the absorption of minerals – especially calcium, magnesium, sodium and potassium. This usually is not a significant consideration, unless the above mineral intake is inadequate to begin with.
Also, when dietary fiber intake goes up (as opposed to supplements), there is an increase in levels of minerals which eliminates the effects of any issue that may arise. For example, in vegans the fiber intake is high (valued at about 100-150 grams a day), but there is no lack of nutrients. This is most likely due to the fact that the source of the fiber are fruits and vegetables, which high in fiber and other nutrients.
Conversely, when people start to add fiber in the form of supplements, problems begins to emerge. When it turned out bran lowers blood cholesterol levels, people began to consume huge quantities of it. But they did so from isolated sources, and not food. While it could actually reduce blood cholesterol levels, it was accompanied by mineral imbalances resulting from eating too much fiber that was accompanied by increasing intake of other nutrients.

Effects on insulin sensitivity through fatty acids fermentation
Some fiber can ferment and turn into other things, among them a short-chain fatty acids such as acetate, butyric acid and Frofinat. These are absorbed by the body and have a number of physiological effects. One is the effects on metabolism.
Short-chain fatty acids supplied by fermenting fiber, also affect cell metabolism and on insulin sensitivity; And while the short chain fatty acids these positive effect on insulin sensitivity, it seems that they do so by inhibiting the release of fatty acids from fat.

Effects on colorectal cancer
Consumption of fiber has physiological effects which can reduce the risk of colon cancer.

Aiding to expel the waste
Probably the most well known effect fiber consumption has is by helping to make “an easy exit”. It’s like nature’s broom. Fiber help to sweep everything from the intestine to the exit. This is done through several mechanisms.
First of all and foremost, increasing the speed of fiber crossing from one side of the colon to the other, so instead of sitting in the intestine the food moves towards the exit more quickly. Also contributing to the volume of pieces coming out, which in turn contributes to the adsorption of fluids, which makes the waste softer. Both these results contribute to a reduction in the time of transit and also contributes to better waste expelling habits.

Fiber and calorie balance
In relevance to body composition, fiber can contribute to caloric balance. As noted above, fiber affect caloric absorption (lowers it), in addition to feeling full (causing people to eat less spontaneously), improved blood glucose levels, cholesterol and other mechanisms. In general, the effect is that of reducing the amount of food consumed, and the lower absorption of calories, and thus to lose weight.

For anyone who is trying to lose weight, most of the effects of high-fiber intake are generally positive. Becoming less hungry, with stable blood sugar levels, and the ability to absorb fewer calories – these are a good outcome.
For those who are trying to raise their caloric intake, or gain weight, these exact same effects can be a bad outcome.

So how much fiber do we need?
As noted above, this is not a necessary dietary component. You will benefit from consuming fiber but you won’t die if you don’t eat fiber at all.
The American Dietetic Association recommends eating 10-13 grams of fiber per 1000 calories consumed. Ie 20-30 grams of fiber a day, for an average diet of 2000-3000 calories daily. It is worth mentioning that the average fiber intake is 10-11 grams per day, which is well below that. Most people should eat more fiber, but then again most people should include more fruits and vegetables in their diet anyway.
A diet which rich in fiber, especially from fruits and vegetables, also includes many other nutrients, so by looking at it only in terms of fiber intake can be misleading. Consumption of sufficient amounts of fruits and vegetables on a daily basis has many benefits beyond fiber intake. Including some fruit or vegetables at each meal is a good idea.

As with anything, moderation is key. Too little fiber is bad, too much fiber is also bad.
Find the balance yourself.
Depending on the frequency of the meals, somewhere between 5-10 grams of fiber per meal would be a good place to start. It should come to about 30-60 grams per day and cover the average requirements, without exaggeration.
Rapid increases in fiber intake might result in gas, so don’t jump ahead of yourself. Do it slowly and gradually so that your body can adjust to the new dietary component. Be aware of how your body reacts overtime to this new intake of fiber, whether you just started introducing it in your diet or if you are upping the intake.

What kind of fiber should you eat?
Well, really simply: If you eat enough fruits and vegetables on a daily basis, you will get a variety of fibers and cover your basic needs.
In certain situations, dietary fiber may play a role. For example, soluble fiber such as guar gum can be put into yogurt, protein powder, etc., to thicken or to provide a feeling of fullness. In other cases, many will use psyllium husks as a form of insoluble fiber if they suffer from constipation or similar problems.
However, for most people, it is recommended increasing fiber intake from food, not isolated supplements.

Interesting piece about how romanian deadlifts can effect lower back strength (lumbar extension)

The most interesting point brought up is that romanian deadlifts can benefit from a strong lower back but they don’t make your back stronger. 

If anything, bio-mechanics analysis shows clearly that the extension of the lumbar spine while it’s loaded in this position, can be dangerous, we recommend sticking to regular deadlifts with a focus on solid technique. If you want a strong lumbar extension, you can also skip the deadlifts and instead train it directly as shown in our book about the v-cut (the lower back advice also applies to women) or by doing slow back raises.

You can read the full paper here

New research pave the way for more birth control methods.

Read about it here

An interesting study about insulin in the brain,

read it here: http://high-fat-nutrition.blogspot.co.uk/2012/08/insulin-in-brain-hyperphagia.html

Today it is becoming mainstream knowledge that 1 pound (1/2 kilo) equals 3600 Kcal which is leading too many people to the false assumption that they should think in numbers and count calories. So if an activity like walking is estimated to burn a specific amount of calories, most people will actively try to coordinate what they eat to the point of starvation so they would expend more calories than they consume as an “effective” weight loss solution.
However, this is hardly a solution!

If you are still asking “How many Calories should I eat?” you are clearly in the wrong direction!

Truth is, it’s not really about the calories but rather about the hormones controlling them. “When” you eat, has a greater impact over your metabolic state than “what” you eat. Hormones are not controlled by calories, but rather by the composition of your meal as well as its timing. These hormones are ultimately going to control different processes in your body that will determine if you lose weight, gain weight, lose muscle or become a zombie.
Another good point is that not all calories are created equal. It’s wrong to assume that eating a spoonful of sugar is the same as eating an apple. The only thing calories determine is the  amount of energy needed to raise the temperature of 1 gram of water by 1 degree.

It is hardly a measurement for how much weight you are going to lose or put on.

The truth about calorie counting is that it is a great way to learn how to eat sensible portions of food, but that’s it.

Here’s the truth, weight loss is not about “calories in” and “calories out”. It’s all about regulating a sequence of biological reactions. Fat has its purposes, so as burning it. The biology behind it is not nearly as complicated as you would think.

When trying to understand weight loss and how many calories to lose weight,  the lack of such basic understanding usually results in the loss of muscle energy (glycogen) as well as its binding water (i.e. water weight). The problem with this, is that not only the water comes back as soon as you indulge a bit. Because your insulin sensitivity is up to the roof when you follow methods based on calorie counting – you are actually going to gain a lot of additional weight at the finish line.
In our book “how lose weight fast” we explain the basic biology behind weight loss. It has nothing to do with calories and everything to do with sensible living. So stop counting calories and learn what really counts.
As with any diet, it is essential that you include an exercise program that will go hand in hand with the diet to create a powerful metabolic effect which is geared towards fast weight loss. Not every exercise, much like calories, is created equal and running / sprinting / walking (even though they all use the leg muscles) all create an astonishingly different result. It is of utmost importance that you understand that if you are serious about losing weight, looking better and becoming healthier.
Stop counting calories, get our excellent book, do the exercises, eat like a human being and lose more weight than any of your friends – faster and with less torture involved. Start seeing the benefits of living a happier, longer and more productive and energetic life. We welcome you to a new era.

In an interesting piece that is worth watching, the bbc covers some of the many benefits of fasting.

Check out BBC Horizon (Available to watch free within the UK until 06/09/2012)

We expand a bit more on the subject in simple to understand manners within our weight loss book.

It goes by many names and although some people don’t know any of them, everybody knows what the Adonis belt looks like: It is the finishing touch, that frames your abs with eye grabbing attention. Sexy, sculptured and impossible to ignore, it’s no wonder that everyone on the red carpet has it. Guys want it and girls go crazy for it. Can you blame them? Of course not!

What most people don’t know is that the V shaped abs are not only far from impossible, they are actually really easy to achieve. They also don’t know what to do in order to get it, and so they are trying to get a sexy figure by working for hypertrophic gains instead of tone. Therefore, it comes as no surprise that some of them end up with something else instead: A wide, bulging midsection and an asymmetrical look of something growing under their skin, which ruins the overall otherwise great look of their abs.

Did you know? We, human beings, measure beauty by symmetry… so it is absolutely essential to take care of that! If you or anyone you know ended up like this, fear not! You can improve the look of the framing of your abs. All you need to do is stop what you have been doing, and learn the right way to train in order to get the result that you want and end up with a great looking adonis belt that wouldn’t shame a Hollywood star or a Greek God!

The V-cut is created mainly by two muscles that are part of the core multi structure. As such, by working to get a clean adonis belt, your core will become noticeably stronger and so will you!
Not only that, you will also be doing your spine a favor and become much more bulletproof to unnecessary injuries which can be avoided by using the right techniques.
It is vital to understand that different types of training leads to completely different result. While we tend to simplify things by thinking “I will run and lift some weights and I will end up looking amazing”, our body is in fact far more complex and layered than that. Just as a quick example, you can train for endurance, you can train for power, for hypertrophy or for strength. Each of these on its own, and with various combinations, will result in different training regime and a different final look.

To get a sexy and clean V cut, one that will still show even if you put a little bit of weight on,
you don’t have to train very hard or for very long! You will not even get tired because you are not going to be working to increase size so you will not need to reach failure nor fatigue. If anything, you will be left with more energy. Sounds too good to be true? Well, you have science to thank for that and us to applying it and simplifying it for you. Getting to know how your body works is always going to give you a serious advantage!
If you do it right, you can get that highly desired adonis belt within a month and become the subject for staring eyes and unstoppable attention. Check out our book on V Cut Abs and start showing off.

No matter if you are trying to lose weight, tone up or build muscle mass, with the right kind of a strategic detox diet, you can rest assure that it will significantly help you to speed up the process (and even make it a lot easier) by creating the right metabolic environment for getting real achievements.

Most people are struggling to lose fat and / or build muscles because they are guessing their way. Most of them are completely unaware of anything that counts beyond calories, which ironically don’t count as much. They are working very hard when they could be making it much easier on themselves (not to mention, see results faster) by levelling the plain field and giving themselves an advantage towards their goal, all of that can be done through a simple and time limited die dietary changes we refer to as “detox”! There really are no excuses when it comes to getting the body you want and deserve.

Whatever your goal is, you should seriously consider going on a short term, strategic detox diet. By detoxifying you can really make a difference within your whole system. It would give you a massive advantage as far as hormones go, helping you to achieve the right metabolic conditions for training. This means you can get the most out of your workout in the shortest amount of time. In other words, see the results you want much faster!

That’s why people say “beauty begins on the inside”!

Just imagine trying to move around your house when there is so much clutter everywhere, is it effective? Not one bit. Now what if everything was out of the way, tidy and organized. You could freely move around the house, do your work and live your life. Detox is the same in the sense that you can’t get the same hormonal responses from your body if your system has toxins that are altering your hormonal balance. Since hormones are ultimately responsible for whether you gain weight or burn fat, gain muscle or just maintaining general health and well-being, it’s really easy to see why making sure your system is oil, cleaned and maintained can have a massive difference as you fight to get your goals and not just fight with your body. It’s that simple.

Flush down those toxins (if you haven’t realised it by now, they are bad for you) which are making it easier for your body to store fat and are responsible for causing many digestive issues, stress and even headaches. As you can already see, taking down obstacles for your body and restoring hormonal balance can have many different benefits beyond only helping you achieve your goals, and achieve them faster.

It doesn’t have to be expensive to go on a short term detox diet, if anything you could very possibly find out that cutting down on some foods for a period of two to three weeks, could mean cutting down on your spendings as well. Furthermore, it is a great way of decreasing your cravings and addictions for unnatural stimulants.

Spring clean your body and check our ultimate detox diet plan for fast and effective body cleansing.

So many people want and wish to get rid of their belly; some even try to do something about it, so how come so many people still have belly fat?

What most people do not understand, is that all this fat around the belly (the “beer belly” and “love handles” too) is biologically different to the fat in the rest of the body. As such, it must be treated differently. Simply just running the weight off alone won’t work here, and you can forget about crunching your way to a flat tummy!

When it comes to the belly fat, there is more than one thing to take into consideration.
In contrast to the other fat in the body, the belly fat has a different hormonal response to those hormones which control the promotion of fat storing or burning in your body. It is not complicated science, it is simple biology. The problem is that most people, including many fitness professionals, are lacking this knowledge or are even completely unaware of it all together. If you don’t know the enemy, how can you expect to win against it in battle? Also, did you know that piercings can slow you down if you are trying to get a flat belly?
Again, most people follow mainstream advice so they don’t even know they are lacking the knowledge which is essential to get them the results they are trying to achieve. Otherwise, so many people (even at your local gym) would be free of any stomach fat and love handles! As this is not the case, it is no wonder that so many people are working out so hard, for so long, and hardly ever see the results they are after. If you don’t know what you are up against, you will be struggling at the gym, and the fact that you can’t eliminate the guess-work doesn’t help. So if you want to eliminate the guess work and get smarter, you need to read the right information. We’ve got just the thing, the fastest way to lose belly fat – it’s also not going to cost you your life, your time or too much money, in fact it’s priced as about two cups of the average American coffee. Ever considered cutting down on caffeine?

You would be surprised how simple it is to get rid of that belly once and for all if you know exactly what to do. Then, after you have transformed from fat to flat, you would be amazed how easy it is to keep it off for good!
Big or small, it is like a blob of un-comfortableness, which is weighing down and in many cases it is even a major risk factor. Is it any wonder that obesity is now epidemic?
The health benefits of losing the belly stretch way beyond just improving your looks and confidence. Getting rid of that fat and love handles will not only give you a sleeker figure, it will also lower your risk of many heart related problems and it can even reverse diabetes, reduce headaches, lower your blood pressure and resolve digestion related issues. As you can see, the worthiness of doing yourself the favour of losing stomach fat is not just about feeling more confident but also very much about living with less cares and worries, so you will be lighter at heart and mind as well as on the scale.

A new research shows that applying slow exercises protocols (3 second up, 3 seconds down) are an effective way to help old people gain muscle mass as well as muscle strength. It’s been known for a while that old people can greatly benefit from muscle mass to improve their overall health, stability and strength

This is a clear way to do so and while we couldn’t get the full paper, here’s a link to the abstract.

Read it here

Although, creams can increase blood flow to this deprived area where the circulation of blood isn’t strong enough to help your cellulitis disappear by themselves… No, wait, hang on a second! Confused? Don’t feel bad, most people would be!

What actually really does fool many people in regards to the effectiveness of these creams is the massaging factor. The instructions on all those creams (with no exception, ever) is always to massage them thoroughly into your skin where you have “problematic areas”. This massaging action promotes blood flow to these areas, which can help, but it is only the massaging action which increases the blood flow. There is no actual proof that these creams work or have any effectivness in reducing cellulitis.
Just as well, you can massage olive oil or almond oil, both of which are kind to the skin, natural and cheap (not to mention they both are easily available and you probably already have at least one of them at home), into your skin to improve the condition of cellulitis.
To add to the confusion, massaging is only part of the solution, and a minor one indeed. Elevated insulin and slow adrenaline response actively interefere with the cellulits extermination process. To truly get rid of a cellulite, it’s important to get your hormones on your side first, then go to war against them and win once and for all. But don’t worry, we will show you how to quickly and easily achieve premium results without worrying too much about the science of it. For those of you who are interested and wish to gain deeper understanding of how it works, we have included an non-mandatory explanation of the process.
If you really want to get rid of cellulitis and have skin that resembles an apple (of which you can usually find ingrediants in most cosmetics for your skin, by the way) than an orange peel, a little bit of exercising (which is good for you anyways) can solve the problem once and for all.
It’s important to realize that not every exercise would do the trick, even if it target the same area. Different types of training leads to different results and since you probably don’t won’t big vascular muscles, we encourage you to read our book and open yourself to a natural cellulite treatment that doesn’t involve creams and produces solid results and a smooth skin, fast!
The great news is that you can put your money back in the purse and save everything you might have otherwise spent on “magical” creams that are not proven to be effective on any level (apart from moisturizing perhaps). These tubes are actually not only filled with empty promises, they are actively slowing you down on your path to win the fight against cellulitis.
Instead of waiting to see results that won’t come, you can do something about it and be free of cellulitis in no time! A little bit of the right kind of exercise can leave your skin bump-free, so you will never have to worry or hide away your great legs ever again!
Now the only cottage cheese you might have is the one you can buy for the purpose of eating. No more bumps along the way, ladies!

As you probably know by now, you can easily find on the market many special creams and pills, which promise an easy solution for fat loss. Even if you don’t rely on these “magical products” solely but combine them with a diet (in order to give your diet a “boost” and increase fat loss), can you still achieve your goal without doing any exercise?

If only life was so simple… When trying to lose that arm fat, we have to take into account that even with the right kind of diet, getting rid of arm fat is not only about fat loss. Truth be told, in most cases there is hardly any fat involved!

If you want to get rid of your flabby arms/ “bingo wings” then you also have to target and tone up loose arm muscles (mainly focusing on the triceps). Otherwise, the problem will never really go away and you will only get temporary fixes which are the result of blood flow to the area, the problem with that approach is that overtime this can create vascular arms instead of sleek ones.

You can actually do it really quickly and easily, and you know what? It is completely Free! It will even save you money that you would have thrown on products, which have no actual, substantial evidence or proof of effectiveness and their promised, claimed results. This is besides the fact that doing even just those simple exercises (which will only take up very little of your time) will have many scientifically proven benefits on your overall looks and health, not to mention your overall feeling and well-being! Exercising even just a little, even just for that small yet completely justified goal of losing that annoying arm fat, will release endorphins into your system. These endorphins also go by the nickname “feel good hormones” because they will boost your mood way up and elevate your energy levels and alertness. Furthermore, sometimes clichés are true: Endorphins are even addictive (this is how getting addicted to being active really happens, ladies)!

So if you think that your true body “hides underneath” but were afraid to go after achieving big goals of health and fitness, why not start with smaller goals which can gradually get you into a roll? You can start off by losing that arm fat with very little exercise (which, as you will discover, is not time consuming at all!), look better, feel better and gain the confidence to push yourself further towards getting the body that you want and deserve! Not to mention, your body is supposed to be active (there’s a reason you keep hearing the words “health” and “fitness” together!) and so your body will thank you big time! If nothing else, at least you’ll lose that embarrassing arm fat once and for all and save yourself some money (otherwise spent on products that offer empty promises).

What have you got to lose? Well, nothing! You haven’t got anything to lose, and you have everything to gain (apart from fat, of course)! Get yourself a copy of How to Lose Arm Fat today and start seeing a measurable difference in days and solid results within 3 weeks. We  promise you, you will never look back.

A new reseach examines the role of neural tension on Hamstrings flexibility.

Read more here

An interesting read about muscular strength and markers of Insulin sensitivity.

Read it here

A new research examines different hormones and their effect on hypertrophy – muscle growth.

Some interesting questions from this research are:

Cortisol – usually associated with atrophy due it’s catabolic nature, seems to be actually associated with hypertrophy.

Exercise promoted GH (growth hormone) and Testosterone had nothing to do with hypertrophy gains or gains in strength. They associated with fat breaking though.

While steroids may be a different story, natural Testosterone levels  have no impact on muscle hypertrophy – hence the myth associated with muscle gain and old age.

Read this interesting piece here: http://www.springerlink.com/content/228h54586751g19l/

A new study examines the effects of training at different times during the day on the performance. Read all about it here

New research examines the trunk muscles activation when lifting an unexpectedly heavy weight.

Read about it here

A new research examines the activation of the Thighs and Gluteus activation during wide squats. An interesting point is that squats preformed faster (as with a weight belt) may lead to power gains.

Read more here

A new research clearly demonstrates that female weight lifters are seeing adapations similar to those seen in men.

It is a wide spread myth that women can’t grow as much muscle as men due to lower testosterone levels. This is one of many research papers that clearly demonstrate the opposite.

Read more about it here

We will soon release a new book for women who wants a toned physique without muscle mass bulk. Check out our ebook store for upcoming releases.

A new research, compared different aspects of the traditional squats, powerlifting squats and the box squats.

There are two interesting conclusions from the recently published research:

1. Box squats require a significant amount of force development, especially when compared to other squat variations.

2. A wide-stance powerlifting squat, with restricted anterior knee movement, doesn’t automatically lead (as often thought) to increase force load on the lower back.

Keep reading here

A new research confirms that there is a strong connection between the application of strength training methods and the improvement in sport specific performance.

Read more here

It has now become common practice, mainstream in its entirety to periodize programs in order to maximize results. Clients are used to it and every new trainer is either encouraged or forced to periodize programs as a common practice.

A new research proves something which many professionals in the field have been claiming for years, that periodization is just one method and there is no proof that it is more effective than other methods. While variations is key to maximize adaptation to exercise, different athletes respond differently to identical programs and it is not possible to predict the exact results of a training program.

Resource: http://www.ncbi.nlm.nih.gov/pubmed/22356774

New research concludes that muscles adapt in a non-uniform way in response to resistance training and particularly during eccentric loads. With non uniformity there is always a risk of muscular imbalances. If those imbalance are overlooked, and since we tend to compensate with our stronger muscles, this can result in injury due to unbalanced load on the weak muscles.

Abstract here: http://www.sciencedirect.com/science/article/pii/S105064111100188X

In contrast to what many believe, a new research shows that the main cause for muscular fatigue during intense training is the loss of neural drive. While there are other factors involved in muscular fatigue (i.e. blood lactate, co2 etc…), the main factor is the loss of efficiency in the nervous system.

Read the abstract here

The assumption behind this research is that supportive gear for weight lifting, in fact compress the muscles which leads to the accumulation of more metabolic waste. This, in turn, stimulates an increase in anabolic factors present such as IGF-1, Testosterone and Growth Hormone.

Link to abstract

A new research suggests you can induce regional hypertrophy by activating the muscle differently along a certain length. That would mean more hypertrophy that is specific to that muscle activation.

A good take home point from this is that different exercises which target a muscle from various angles, can be helpful when aiming for maximal hypertrophy.

Link to abstract here: http://www.springerlink.com/content/l511015664j60034/

Walking for health, contradictory to common belief, is NOT a great form of exercise. However, when considering sedentary populations, walking can have some health benefits. It doesn’t take a genius to understand that being even moderately active is better for health than sitting and watching tv.

The world health organization recommends that adults between the ages of 18 to 64, take part in moderate intensity for 150 minutes a week. As most population don’t even get to that level of activity, a new research might offer some interesting alternative.
According to the research, the number of steps correlate with more health factors than the time spent walking.
While we strongly recommend doing exercise (walking is a very lazy form of being “active”), if you insist on just walking, we encourage you to set a target of 10,000 steps rather than a target time for your walk.
Read the study here