3 Exercises to Increase Your Deadlift Max
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The Full-Body Workout to Torch Fat
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Per Bernal
Lifting weights is not a one-dimensional activity. It shouldn’t be merely two-dimensional, either. When done properly (and assuming your goals aren’t limited to building massive size and strength), a resistance-training session should get you stronger, promote muscle building, improve your cardio, and burn loads of calories. If that last one isn’t happening, it’s time to tweak your routine. The following workout is full-body training. It’s rest-period sparse. It incorporates cardio acceleration as well as heavy sets. It’s a calorie-incinerating, fat-torching machine of a workout.
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Fitness via Muscle & Fitness https://ift.tt/2zjtGBz May 29, 2018 at 12:59PM
4 Elite Training Tips to Burn More Fat
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WWE ‘Raw’ Recap: Braun Strowman Lobs a Steel Chair at Kevin Owens
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Courtesy of WWE
Some people just don't know when to stop poking a sleeping giant. Kevin Owens knows the wrath of Braun Strowman firsthand, having survived a number of running powerslams courtesy of “The Monster Among Men “over the past few weeks on Raw. It seems, however, that Owens just can't help himself. Owens interrupted this week’s rematch between Strowman and Finn Bálor to cheer on Bálor (while also delivering some backhanded compliments, of course).
The match ended abruptly when Owens attacked Bálor, leading to a disqualification. Owens then took a ladder out of the bottom of the ring to put Bálor out of commission while he focused on his goal: Getting revenge on Strowman for weeks of humiliation. [RELATED2] That didn't go as Owens planned. When Strowman intercepted Owens' attempted attack, Owens fled in terror. Not that it mattered: Strowman lobbed the entire steel chair toward him. Having escaped with his hide intact, Owens eventually did re-enter the squared circle later in the night with a match against The “Glorious” Bobby Roode. Surprisingly, the tide finally turned in Owens’ favor, as he reversed a “Glorious DDT” to get the pin on Roode. But while Owens may have won the battle, his victory was short-lived. Strowman entered the arena, finally cornered Owens, and delivered yet another running powerslam. Roode, of course, was delighted to see Owens get his karmic payback, and cheered on Strowman. Strowman wasn't amused, and ended up tackling Roode as well. There's a lesson to be learned here: No matter where you are, “The Monster Among Men” always gets his revenge. [RELATED1]
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Fitness via Muscle & Fitness https://ift.tt/2zjtGBz May 29, 2018 at 12:59PM
Lactic Acid: The Key to Metabolism
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Let’s take a little lactate acid 101 detour first: when your body is working out, it prefers to get its energy from aerobic activity, meaning using oxygen. But there are cases when the activity level is kind of intense, like a heavy lifting session, and your body doesn’t get enough oxygen so it switches to anaerobically generating energy. Through a process called glycolysis, muscle glycogen is metabolized into something called pyruvate. If the oxygen supply is there, pyruvate can be broken down for energy through aerobic channels. When the body lacks sufficient oxygen pyruvate goes through an anaerobic process to create more energy. The pyruvate is broken down into lactate, which enables glycolysis to continue.
Your body can for a few minutes produce a energy this way before lactate levels in the muscles increase resulting in acidity in the muscle cells. The use of lactate as fuel within the muscle itself varies with how well a person’s endurance muscle fibers are trained aerobically. Lactate can also be sent to the brain and heart for fuel, or to the liver to be converted to glucose, or move to active and inactive muscles and used as energy.
We know the value of lactic acid today, but it is still misunderstood, and in the past, it was even viewed as a muscle poison. We have George Brooks, a professor of integrative biology at the University of California, Berkeley, for helping to change our understanding of lactate. When Brooks first began investigating lactic acid sports physiologists saw it as a muscle poison that lowered performance. His research over decades has reversed that picture, showing that it is the body's way of revving up for exercise or to fight disease. Clinicians are now planning clinical trials to use lactate to treat traumatic brain injury and a host of illnesses, including heart attacks, inflammation and swelling.
Starting in the 1970s, Brooks, his students, postdoctoral fellows and staff were the first to show that lactate wasn't waste. It was a fuel produced by muscle cells all the time and often the preferred source of energy in the body: The brain and heart both run more efficiently and more strongly when fueled by lactate than by glucose, another fuel that circulates through the blood.
"It's a historic mistake," Brooks said. "It was thought that lactate is made in muscles when there is not enough oxygen. It has been thought to be a fatigue agent, a metabolic waste product, a metabolic poison. But the classic mistake was to note that when a cell was under stress, there was a lot of lactate, then blame it on lactate. The proper interpretation is that lactate production is a strain response, it's there to compensate for metabolic stress. It is the way cells push back on deficits in metabolism."
Gradually, physiologists, nutritionists, clinicians and sports medicine practitioners are beginning to realize that high lactate levels seen in the blood during illness or after injury, such as severe head trauma, are not a problem to get rid of, but, in contrast, a key part of the body's repair process that needs to be bolstered.
"After injury, adrenaline will activate the sympathetic nervous system and that will give rise to lactate production," Brooks said. "It is like gassing up the car before a race."
Without this added fuel, the body wouldn't have enough energy to repair itself, and Brooks says that studies suggest that lactate supplementation during illness or after injury could speed recovery. Over the course of decades of research, Brooks has discovered that there are at least three main uses of lactate in the body: It's a major fuel source, it's the major material to support blood sugar level and it's a powerful signal for metabolic adaptation to stress. In a recent article in the journal Cell Metabolism[1], Brooks reviews the history of lactic acid.
"The reason I wrote the review is that people in all these different disciplines are seeing different effects of lactate, and I am pulling it all together," said Brooks. "Lactate formulations have been used for decades to fuel athletes during prolonged exertions; it's been used widely for resuscitation after injury and to treat acidosis. Now, in clinical experiments and trials, lactate is being used to help control blood sugar after injury, to fuel the brain after brain injury, to treat inflammation and swelling, for resuscitation in pancreatitis, hepatitis and dengue infection, to fuel the heart after myocardial infarction and to manage sepsis."
Brooks's research has already benefitted endurance athletes. In 1989, he worked with a sports firm to create an energy drink called Cytomax that includes a lactate polymer that can give athletes an energy boost before and during competition. A combination of lactate, glucose, and fructose, it takes advantage of the different ways the body uses fuel: lactate can get into the blood twice as fast as glucose -- peaking in just 15 compared to 30 minutes after drinking. Most sports drinks contain only glucose and fructose.
Lactate ShuttleWe all store energy in several forms: as glycogen, made from carbohydrates in the diet and stored in the muscles; and as fatty acids, in the form of triglycerides, stored in adipose tissue. When energy is needed, the body breaks down glycogen into lactate and glucose and adipose fat into fatty acids, all of which are distributed throughout the body through the bloodstream as general fuel. However, Brooks said, he and his lab colleagues have shown that lactate is the major fuel source.
Glucose and glycogen are metabolized through a complex series of steps that culminate in lactate. For almost a century, scientists and clinicians believed that lactate is only made when cells lack oxygen. However, using isotope tracers, first in lab animals and then in people, Brooks found that we make and use lactate all the time.
This is what he calls the lactate shuttle, where "producer" cells make lactate and the lactate is used by "consumer" cells. In muscle tissue, for example, the white, or "fast twitch," muscle cells convert glycogen and glucose into lactate and excrete it as fuel for neighboring red, or "slow twitch," muscle cells, where lactate is burned in the mitochondrial reticulum to produce the energy molecule ATP that powers muscle fibers. Brooks was the first to show that the mitochondria are an interconnected network of tubes -- a reticulum -- like a plumbing system that reaches throughout the cell cytoplasm.
The lactate shuttle is also at work as working muscles release lactate that then fuels the beating heart and improves executive function in the brain.
In discovering the lactate shuttle and mitochondrial reticulum, Brooks and his UC Berkeley colleagues have revolutionized thinking about metabolic regulation in the body; not just in the body under stress, but all the time.
For decades scientists and clinicians believed that in cells, glycogen and glucose are degraded to the lactate precursor substance called pyruvate. That turned out to be wrong, since pyruvate is always converted to lactate, and in most cells lactate rapidly enters the mitochondrial reticulum and is burned. Working with lactate tracers, isolated mitochondria, cells, tissues and intact organisms, including humans, Brooks and UC colleagues discovered what had been missed and, consequently, misinterpreted. More recently, others have used magnetic resonance spectroscopy (MRS) to confirm that lactate is continuously formed in muscles and other tissues under fully aerobic (oxygenated) conditions.
Brooks notes that lactate can be a problem if not used. Conditioning in sports is all about getting the body to produce a larger mitochondrial reticulum in cells to use the lactate and thus perform better.
Tellingly, when lactate is around, as, during intense activity, the muscle mitochondria burn it preferentially and even shut out glucose and fatty acid fuels. Brooks used tracers to show that both the heart muscle and the brain prefer lactate to glucose as fuel, and run more strongly on lactate. Lactate also signals fat tissue to stop breaking down fat for fuel.
"One of the important things about lactate is that it gets into the circulation and participates in inter-organ communication," said Jen-Chywan "Wally" Wang, a UC Berkeley professor of nutritional sciences and toxicology. "Which is why it's very important in normal metabolism and an integral part of whole-body homeostasis."
Lactate is the Body's VISAIn his review, Brooks emphasizes three major roles for lactate in the body: It's a major source of energy; a precursor for making more glucose in the liver, which helps support blood sugar; and a signaling molecule, circulating in the body and blood and communicating with different tissues, such as adipose tissue, and affecting the expression of genes responsible for managing stress. For example, studies have shown that lactate increases the production of Brain-Derived Neurotropic Factor (BDNF), which in turn, supports neuron production in the brain. And, as a fuel source, lactate immediately improves the brain's executive function, whether lactate is infused or comes from exercise.
"It's like the VISA of energetics; lactate is accepted by consumer cells everywhere it goes," he said.
The fact that lactate is an all-purpose fuel makes it a problem in cancer, however, and some scientists are looking for ways to block the lactate shuttles in cancer cells to cut off their energy supplies.
"Recognition that lactate shuttles among producer and consumer cells in tumors offers the exciting possibility of reducing carcinogenesis and tumor size by blocking producer and recipient arms of lactate shuttles within and among tumor cells," he wrote in his review. All this presages a turnaround in the appreciation of lactate, though Brooks admits that textbooks -- except for his own, Exercise Physiology: Human Bioenergetics and Its Applications, now in its fourth edition -- still portray lactate as a bad actor.
"Lactate is the key to what is happening with metabolism," Brooks said. "That is the revolution."
Reference 1. Brooks, George A. “The Science and Translation of Lactate Shuttle Theory.” Cell Metabolism 27, no. 4 (April 3, 2018): 757–85. Fitness via Breaking Muscle https://ift.tt/1hdUh1E May 29, 2018 at 07:58AM
Protein Supplements Are Not for Snacking
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The idea that consuming protein before or after a workout helps in strength gains or muscle growth has been subject to some debate. A meta-study of research on protein timing concluded that there wasn't enough evidence to support the efficacy of timing. That doesn't stop people from believing that there is a window of opportunity for protein consumption but even if there is one, it appears to be longer than one-hour before and after training. However, a new study on the effects of protein supplementation on weight management says protein supplements should be consumed during a meal if you want to lose weight.
"It may matter when you take your supplements in relation to when you eat meals, so people who consume protein supplements in between meals as snacks may be less likely to be successful in managing their body weight," said Wayne Campbell, professor of nutrition science from Purdue University and senior author on the study.
Protein supplements are available in ready-to-drink, powdered and solid forms, and often contain whey, casein or soy proteins. They can help with weight gain, weight loss or weight management based on how they are incorporated into an eating plan and taken with meals or as snacks.
"This is really the first time that the issue of timing when supplements are consumed in regard to meals has been looked at," Hudson said. "This review needs to be followed up by rigorous studies to better evaluate the timing of protein supplements in relationship to meals."
Their analysis of research studies found that while protein supplementation effectively increased lean mass for all groups, consuming protein supplements with meals helped maintain their body weight while decreasing their fat mass. In contrast, consuming protein supplements between meals promoted weight gain.
The timing likely makes a difference because a person may tend to adjust their calories at a meal time to include the protein supplement.
"Such dietary compensation is likely missing when protein supplements are consumed as snacks. Calories at meal times may not be adjusted to offset the supplement's calories, thus leading to a higher calorie intake for that day," said Campbell, whose expertise integrates human nutrition, exercise physiology, and geriatrics. "If the goal is to manage weight, then snacking on protein supplements may be less effective. People who are trying to gain weight may consider consuming protein supplements between meals."
Reference: Joshua L. Hudson, Robert E. Bergia and Wayne W. Campbell. Effects of protein supplements consumed with meals, versus between meals, on resistance training-induced body composition changes in adults: a systematic review. Nutrition Reviews, 2018. Fitness via Breaking Muscle https://ift.tt/1GxgPEe May 28, 2018 at 03:07AM
M&F Hers' Editors' Favorite Bodysuits: Spring 2018
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The At-home Cardio Workout to Burn Fat and Lose Weight
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The At-home Workout to Build Muscle Fast
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The Total-Body Sledgehammer and Tire HIIT Workout
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Paper Boat Creative / Getty
If your gym offers a tire and sledgehammer, then you probably (read: definitely) want to get to swinging and flipping. That’s because whaling on and flipping a tire recruits all your upper-body and core muscles and builds lower-body power, while also jacking up your heart rate. The best part: Letting the hammer rip (albeit, safely) is a great way to relieve stress. (It’s a hell of a lot more fun than jogging on a treadmill, too.) Even if you choose to perform just one of the exercises from the following circuit—created by C.J. “Murph” Murphy, owner of Total Performance Sports (totalperformancesports.com) in Malden, MA—you’ll still break a sweat. But give the entire workout a try. We promise it’ll work. We don’t promise, however, that it’ll be easy.
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