Trained body burns more fat with gentle endurance exercise

Whether and how much endurance training bodybuilders should do is a subject that athletes and trainers will never agree on. Irritating? Well, we’re only too happy to fan the flames, so we dug up an article from fifteen years ago which suggests that endurance training can help keep fat reserves under control – even when athletes don’t exert themselves too much.

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Functional Hypertrophy- Fact vs. Fiction

A lot of people, including myself, used to think that higher rep training developed what is known as non functional hypertrophy. This is also referred to as sarcoplasmic hypertrophy. In simple terms the sarcoplasm has been described as a filler type gooey fluid inside the muscles that really doesn’t contract or produce force. Therefore it’s deemed non-functional because it kinda just sits there and looks pretty. In other words it’s good for bodybuilders, bad for athletes.

Myofibrillar hypertrophy is thought to be real muscle growth. The myofibrils have the ability to contract and produce force therefore your want to increase them in size while avoiding sarcomplasmic hypertrophy at all costs.

When you do this you end up with a big, strong, functional athlete.

Or so the thought process goes. (more…)

Interactions among dietary fat, mineral status, and performance of endurance athletes: a case study.

In a pilot study, performance measures and mineral metabolism were assessed in 3 male endurance cyclists who consumed isoenergetic, isonitrogenous diets for 28-day periods in a randomized, crossover design in which dietary carbohydrate, polyunsaturated, or saturated fat contributed about 50% of daily energy intake. Peak aerobic capacity [62 ml/(kg a min)] was unaffected by diet. Endurance capacity at 70-75% peak aerobic capacity decreased with the polyunsaturated fat diet. Copper retention tended to be positive only with saturated fat. Less iron and zinc were retained (intake – losses), and fecal losses of these minerals increased with the polyunsaturated fat. Blood biochemical measures of trace element nutritional status were unaffected by diet, except serum ferritin, which tended to decrease during consumption of the polyunsaturated fat diet. These preliminary results suggest that diets high in polyunsaturated fat, particularly linoleic acid, impair absorption and utilization of iron and zinc, and possibly magnesium, and may reduce endurance performance.

 

Comment in:
Int J Sport Nutr Exerc Metab. 2002 Dec;12(4):381-2; author reply 382-3.

Interactions among dietary fat, mineral status, and performance of endurance athletes: a case study.

Lukaski HC, Bolonchuk WW, Klevay LM, Milne DB, Sandstead HH.

U.S. Department of Agricultural, Agricultural Research Service, Grand Forks Human Nutrition Research Center, Grand Forks, ND 58202-9034, USA.

12 Ways to Improve Recovery

It’s not how often or how hard you can train. The real question is, how well can you recover between sessions?

While many are focused on training harder or more frequently, they’re only looking at half the equation.

If you want to crank up your training, the first thing you need to consider are ways to crank up your recovery.

Luckily for you, I have a few ideas that can help!

Here are just a few quick-hit ideas that you can use to either improve how quickly you recover, or at the very least, the quality of your recovery/regeneration between training sessions.

link here

A long slow walk to nowhere

I hate the term cardio.
Most of the people I saw in the gym the day I where on what I like to
call “the long slow walk to nowhere”. Even if I liked the term cardio,
what these people were doing would best be qualified as Ultra Low
Intensity Calorie Burning (ULICB) or Ultra Low Intensity Cardio Training
(ULICT). Just figured I’d make up my own acronyms. Everyone else does.
I have trouble believing that anyone walking on a treadmill, while
holding on no less, is getting much of a cardiovascular workout.
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