Vitamin D for Size & Strength

Consider vitamin D if you're looking to boost your size and strength

December 7, 2010

FLEXONLINE.COM

Dr. Jim Stoppani, Ph.D.

Vitamin D just took a hit in the media when one study showed that the average person doesn't need to supplement with it. However, bodybuilders are not average, and if you're looking to boost your size and strength you'll want to consider supplementing with Vitamin D.

Since vitamin D gets converted in the body to a steroid hormone--1,25-dihydroxyvitamin D--it makes sense that it would have some effect on strength. This active form of vitamin D binds to specific receptors found on membranes and nuclei of muscle cells. When it binds to these receptors, it enhances muscle contraction and protein synthesis--the buildup of muscle protein that leads to muscle growth. Research shows that certain types of these receptors may be responsible for greater muscle size and strength. Adequate vitamin D levels can help ensure your muscle receptors are activated for optimal muscle function, strength and muscle growth.

We recommend taking 1,000 international units of vitamin D about twice per day with meals.

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Differences between what you do and think

I about Arnold Schwarzenegger, and how his real secret to success in its lifting be his way of thinking and political career was said on Monday. Today I would like to talk about like the same kind of win to develop thinking.

I already mentioned a few weeks when I said that changing your habits is lighter than your thinking to change. What you do on a daily basis and it is the way and way you think.

To think the overwhelming majority of the books focus on self improvement and success. Common advice is to think positive, think think wealth, pronounce confident and similar nonsense. Now I'm all about positive thinking and I, crabs and whiners hate, but I'm also a pragmatic - do I do what works.

It's like the guy who kinda shy with women and who gets the advice "just be sure". Well duh, if he knew how to be sure he would make it already. Even worse is, when the guy starts now faking it, try to be James Bond.

Most of the methods to gain confidence and success focus on them-think. But after help gain thousands of guys muscle and strength, and go a single body of a skinny fat 120 kg, (I was so weak the I even in arm wrestling, one girl lost) could do to a muscular 170 kg with a 400 kg squat, have I found it really do that is that what counts.

It's not rocket science, if drastically your physique to transform and rocket, people will notice your strength. Get compliments and gain respect. This positive feedback, combined with the courage you develop from your fears overcome every day in the gym is true confidence of comes.

The resistance fight physically in the gym and the resistance can fight in life just build a strong character.

-Arnold Schwarzenegger

In fact, have some of my strong lift members has entrusted me with that, SL5x5 used to be shy women and/or people, before you started, but, that this radical once changed started their strength, almost always very quickly to increase. Women are often heck, now shy around you!

Meanwhile gurus will tell this self-help only to house sit think confident and visualize your goals. To the guy who is too lazy to go the gym 3 X / week, which do not understand that the way works is life, that you get, what you put into it, this chatter is cocaine. And it is at least as dangerous.

Consider positive and I am a firm advocate of visualizations, but must take to get somewhere. And if you automatically take consistent action to achieve that is thinking itself. Fact is increased competence increases confidence, and it does it amazingly quickly.

I'll talk more about measures next time.

E-Mail this • get free updates • print 9 responses to "" Mannix says: December 1, 2010 at 2: 44 pm

"God helps those who first helps."

That is, what comes to mind after I to read this blog.

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One thing all successful guys share

Wednesday, I talked about the difference between what you do and what you think. Today I want to learn more about do - actions speak.

The most important measures you should take to develop a winning mindset, is for the guys who have reached your destination, study and then copy. Think forget about you, focus to mimic your behavior and it.

Do you think why a coach or mentor has every top athletes? Tiger Woods and David Beckham have a. So has almost every Olympic athletes. Arnold Schwarzenegger had a mentor - reg Park, 3 x Mr universe. I had even a mentor as I started lifting and who introduced me to squats.

Note how the apprentice is often more successful than his teacher. Arnold won more titles than Park, still not Park make a know nothing. I also stronger than my mentor, but he was not either know nothing.

The guys, successful people like Arnold Schwarzenegger and claim, that "it's all about steroids" miss important lessons like this. Again - why do you think all successful people have a coach or mentor? I'm not trying to sell you my coaching program here I'm full up next year. I want to get really well over why the hell think these guys choose that a coach or mentor.

Arnold Schwarzenegger is revealed in his autobiography "The education of a bodybuilder", that heavy squats fact and Deadlifts at home because, reg Park 600 kg could squat and Deadlift 700 studied lbs Arnold for a guy who reached had what he wanted saw him and then Park's 5 × 5 method copies.

In my strong lift I noticed long community, that my most members follow training protocols of other SL members that are stronger than you in most cases. You subscribe your logs to receive updates automatically, check what you do and then copy. This is the closest thing, mentoring.

The real advantage is of course that think you out purchase by hanging with this member. Biggest stumbling your is most guys own think - what do you think you can and what not. There is no better way to see the limiting of beliefs as by a guy with your age and body type do it to eliminate. And this is an important part of that winning mindset I - no restrictions mentioned.

Who are you studying?

E-Mail this • get free updates • Print 4 responses to "" Maslow says: December 3, 2010 at 3: 36 pm

I have a mentor. He was my professor in college. I noticed he super jacked so one day I was asked what he did when he elaborated. He would like to invite me to train"" with him. The first time that I did so I 20 minutes in, puking, brought me a high five and Pat on the back of him. He taught me extreme intensity training. He played football in high school and moved then to Olympic national team training lift, eventually with the Canadian. He is a supporter of squats and milk, old school training methods. He knows that profits are made when you slide you your boundaries and he me, that has taught. His grandfather was a "strongman" with the circus, so I assume it is in his family to go all out and brutally hard to get. He lives far away, but it the question occasional and to advise is incredibly useful and motivating, because in the back of my mind I want to prove it, I have what it takes. Simple social pressure having a Protocol and updating friends on training really helps when I discuss am that since it is set, last squat I knows how to suck to do. He and I have plans to compete together in a USAPL meet next spring.

Vivek says: December 3, 2010 at 3: 37 pm

I'm studying the weight on my bar and you.

Ken says: December 3, 2010 at 5: 01 pm

I've observed over the years that successful guys, no matter what your task, is to share trains; at the least4 1. Drive successful people are driven people. They are driven to achieve your goals no matter what. 2.... Objectives successful people I try to emulate things not haphazardly do, write you both immediate and long range objectives.

3. Discipline - without immediate satisfaction for long-term success. Study your effort, their resistance 4 knowledge - and yourself always strive to improve.

Jamie says: December 3, 2010 at 6: 47 PM

My biggest inspiration here are SL members maroon, Tyrone and Bluestreak in the vicinity. These are the guys who are where I want to be.

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HICA UP GAINS

A leucine metabolite that can help add muscle

July 15, 2010

By Jim Stoppani, PhD

FLEXONLINE.COM

Of all the amino acids that make up protein, leucine has been established as the most anabolic. In recent years, scientists have begun to uncover the muscle-building effects of leucine metabolites, such as KIC and HMB (alpha-ketoisocaproate and beta-hydroxy beta-methylbutyrate, respectively). Now another leucine metabolite, HICA (alpha-hydroxyisocaproic acid), is also showing great promise for its effects on recovery from intensive training.

Leucine is considered to be a potent anabolic agent because it can activate cellular proteins that lead to muscle growth. Once leucine is broken down in muscle tissue, it forms a variety of related compounds (such as KIC and HMB). These compounds have also proven to be popular supplements, because studies have shown that they can decrease muscle breakdown while helping to increase overall strength and muscle mass. HICA, which is formed when leucine is completely broken down, has also been reported to inhibit muscle loss by blocking the action of certain catabolic compounds.

The first study to test the effects of supplemental HICA was performed with competitive wrestlers. Each wrestler was given 1.5 grams per day of HICA during six weeks of heavy training in their sport. By the end of that period, the wrestlers had added about two pounds of muscle to their frames. It may not sound like much, but the results are rather impressive considering that they were training up to five hours per day, a time period during which they would be expected to lose muscle. The wrestlers also reported significantly less post-training workout pain compared to the previous six weeks, when they were not receiving the supplement.

THE STUDY
Based on the promising results of the preliminary study in wrestlers, researchers from Finland conducted a second study in soccer players. One group of athletes was given 500 milligrams of HICA three times per day; a second group received a placebo. All of the athletes participated in an intensive training program consisting of four practice sessions, one match and two weight-training workouts each week over four weeks

THE RESULTS
As reported in the original study, the athletes receiving HICA increased muscle mass — with almost one pound of muscle added to the legs alone. The placebo group lost muscle due to the high volume of training and energy expenditure. Postexercise muscle soreness was also significantly reduced in the HICA group compared to the placebo group. In addition to working by blocking muscle-damaging compounds, it is likely that HICA also worked by being converted back into the anabolic amino leucine.

THE DOSAGE
Both studies used 500 mg of HICA three times per day, which appears to be an effective dose. However, HICA may be hard to find at your local supplement shop — or even online. With news of these studies and the coverage here in FLEX, you can expect that to change soon. In the meantime, be sure you are dosing with plenty of leucinerich branched-chain amino acids. Go with 5-10 g of BCAAs with breakfast, your pre- and postworkout shakes, and your nighttime meal. When HICA becomes more readily available, you can add 500-1,000 mg to your BCAA dosing.

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THE NOW ENERGY BAR

Phil Keoghan-The Host of The Amazing Race brings you one Amazing Bar!

July 20, 2010

FLEXONLINE.COM

You’re no beginner. You know all the essentials of bodybuilding. And, most likely you have an entire arsenal of training knowledge including a very strict diet to compliment your intense workouts in the gym. You also know exactly what to eat, how much to eat, and most importantly when to eat. It’s the timing and sufficient nutrients that become one of the most important factors in creating the anabolic environment for muscle growth, reducing cortisol load, keeping the immune system healthy, and sustaining enough energy to complete the entire program, day-after-day. You don’t want to compromise all of the strategy that goes into your bodybuilding lifestyle by eating unhealthy snacks in-between meals or protein bars that aren’t necessarily healthy. Life is all about planning and making the right choices. Life is made up of opportunities! That’s the philosophy behind a new amazing energy bar from the Host of Amazing Race, Phil Keoghan.

“NOW stands for No Opportunity Wasted, my personal philosophy for living each day as if it were your last,” says Phil Keoghan. He adds,” I’ve been traveling around the world for more than 20 years, working in over 100 countries, and one of the biggest challenges I face is making sure I get the right nutrition. After searching the planet for the perfect bar, I found the answer in an all natural high-protein bar made with Manuka Honey, found in my homeland New Zealand, a natural preservative with special medicinal properties and jam-packed with high potency energy that will power any adventure.”

If you think adventure TV personality Phil Keoghan doesn’t know squat about a lifestyle centered around intense training think again. Here’s a guy who has dedicated his life to the most extreme side of mental and physical challenges, ranging from adventure racing to hosting one of the longest running top rated TV reality shows, The Amazing Race. Then add massive personal physical challenges like riding his bike across America last year spanning 100 miles per day for 40 days. All of which takes rigorous training, energy, and endurance. For Phil Keoghan, “energy” is something that you can never fall short on when you live every day of your life to the fullest. Actually, one may say that by looking at Phil’s globetrotting endeavors over these past twenty years that he is somewhat an authority on “energy,” or the need for it. Nutritionally speaking, a demanding schedule like Phil’s can also provide its share of pitfalls. You need to always stay healthy keeping your discipline for eating properly intact. You need an adequate supply of carbohydrates for performance; helping you train/perform longer and harder and you need quality protein at the right time to aid in recovery. You need the amazing NOW Energy bars with 42g Carbs and 11g Protein to fuel your workouts. Not to mention, All-Natural & Gluten Free ingredients with one incredible performance ingredient-Manuka Honey.

BODY “BOOSTER” / BODY “BUILDER”

While training hard in the gym and maintaining an unbelievably strict diet is what makes muscles bigger and stronger, it can also drag down the immune system leaving your recovery more about “boosting” then “building”. Having NOW Energy Bars at hand throughout the day, whether for pre- or post- workout recovery may be the healthy snack answer that you have been waiting for to make all the difference in the way you approach your nutrition plan.

Serious athletes like bodybuilders and endurance athletes alike can benefit tremendously from having NOW Energy Bars in their arsenal of nutrition tools. With muscle fueling carbs, hi-quality protein, and 6g of fiber (helps keep you feeling “fuller” longer), and you have what no other energy bar on the planet has to offer: MANUKA HONEY. With one bite into a NOW Energy Bar you will taste the amazing difference between NOW and any other “Energy” bar available. But the real attributes of Manuka Honey come from its inherent medicinal and healing properties with an incredible propensity to help boost your immune system. Studies on the benefits of Manuka Honey have shown that Manuka Honey, a special type of mono-floral honey contains an ingredient with powerful antibacterial, anti microbial, antiviral, antioxidant, antiseptic, anti-inflammatory and anti fungal properties. Generally speaking, it has become common knowledge that all honey contains a natural occurring enzyme which produces hydrogen peroxide, a known antiseptic with proven antibacterial properties. Where the comparison starts is where other honeys fall short, “within the process” when its healing qualities degrade after contact with body fluids or even heat or direct light. Only MANUKA HONEY from New Zealand possesses an extremely potent level of a food phytochemical known as Methylglyoxal, which in normal honey occurs in concentration levels normally between 1 & 10mg/kg. What makes Manuka Honey so extremely potent is the level of occurring Methylglyoxal, ranging anywhere between 100 and 1000mg/kg. The conclusion: The higher the concentration of Methylglyoxal the stronger the antibacterial quality. These results are the conclusion of a 15 year study at the Institute of Food Chemistry at the Technical University of Dresden.

Honey & Protein

Studies at the University of Memphis Exercise and Sports Nutrition have shown that honey is one of the most effective forms of carbohydrates, ideal for pre-workout energy, performance endurance, post-workout recovery and energy repletion, and as continued research is showing there may be an extremely positive effect on glucose, insulin, and markers of protein breakdown - making it ideal for moving protein into the bloodstream.

For pre-workout-

The unique carbohydrate composition of honey (approximately equal amounts of fructose and glucose) make it the perfect pre-exercise food. Honey is a natural source of readily available carbohydrates providing 17 grams of carbohydrates per tablespoon. A study at the University of Memphis Exercise and Sports Nutrition Laboratory found honey to be one of the most effective forms of carbohydrate gels to ingest just prior to exercise. According to Dr. Richard Kreider, the study's lead investigator, "honey appears to be a carbohydrate source that is relatively mild on its effects upon blood sugar compared to other carbohydrate sources.

During Training -The unique carbohydrate profile of honey may favorably alter the way the body burns fuel during exercise. It’s well documented that carbohydrates like honey can fuel your workouts and provide you with ready energy due to its inherent nutritional profile.

For post-workout-

Honey is an excellent source of carbohydrate energy, and specifically Manuka Honey’s reputation for giving the immune system such an extreme boost makes it very beneficial to the recovery phase. Studies at the University of Memphis Exercise and Sports Nutrition Laboratory have shown in comparison to one of the most common carb sources-maltodextrin that a honey-protein vs. a maltodextrin-protein shake taken after a vigorous weightlifting workout, the honey-protein combination fared as well in promoting markers of muscle recuperation. More importantly, the honey group's blood sugar was sustained for at least two hours post-workout.

Be sure to take your own opportunity today and research Manuka Honey on the internet and visit www.NOWenergybar.com for your bars today. For Phil Keoghan, be assured that this new bar is his own. Not some pseudo- endorsement but one of his own secrets to success. These bars are what he ate when biking over 3,500 miles across America last year. And, the best thing is Phil doesn’t want to keep the secret, he wants everyone to be able to benefit from this nutritious bar. Every time Phil would return back home to New Zealand he would pack suitcases full of these bars to bring back to the states to share with his friends. Now with established manufacturing in the Unites States using the same unique formula, everyone can benefit from, and enjoy these bars. Bodybuilders can consider NOW No Opportunity Wasted bars as Fuel for Your Muscles, or for everyone alike these bars can Power

Your Adventure!
Enjoy!

Sources:
1991 Professor Dr. Thomas Henle, Institute of Food Chemistry at the Technical University of Dresden.
2001 Dr. Richard Kreider, Exercise and Sport Nutrition Laboratory at the University of Memphis.

1981 Peter Molan from the University of Waikato in Hamilton, New Zealand

References:
Honey can serve as an effective carbohydrate replacement during endurance exercise, Journal of Strength and Conditioning Research. 2004;18(3):466-72.

Honey can enhance the growth and acid production of human Bifidobacterium ssp., Journal of Food Protection. 2002;65(1):214-8.

It contains fructose, glucose and other natural sugars, in addition to many enzymes, vitamins, minerals, antioxidants and other substances important for the body

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Stack Attack: Glucosamine + Curcumin

Protect your joints with these so you can train heavy and hard

July 22, 2010

By Jim Stoppani, PhD

FLEXONLINE.COM

Glucosamine

Few people realize that glucosamine is actually a combination of the amino acid glutamine and the sugar glucose. It is found primarily in joint cartilage. The body incorporates supplemental glucosamine into molecules called proteoglycans, which are part of joint cartilage and work to maintain the integrity of the joint and repair damaged cartilage. Research shows that glucosamine stimulates the generation of new cartilage by activating cartilage-producing cells known as chondrocytes. As a result, and as numerous studies confirm, glucosamine can help to alleviate the signs and symptoms of the joint wear and tear that can occur with heavy training. In fact, one study showed that glucosamine was as effective as ibuprofen for alleviating symptoms of osteoarthritis in the knee.

Curcumin

Curcumin is the active ingredient in turmeric, which is a spice used in many curry dishes. Research confirms that curcumin relieves pain and inflammation in patients suffering from rheumatoid arthritis. Research also shows that it is actually superior to some nonsteroidal anti-inflammatory drugs for alleviating inflammation following surgery. A study from University of Arizona (Tucson) reported that rats given turmeric extracts after being injected with an arthritis-inducing solution had a 70% greater reduction in cartilage destruction than rats given a placebo. Curcumin's ability to protect joints stems from its active ingredients, curcuminoids, which can inhibit a protein that instigates chemical steps in the body that result in inflammation.

Stack It Like This

Take 1,500-2,000 milligrams of glucosamine per day, in two or three divided doses. For curcumin, take 200-500 mg of turmeric-containing supplements that are standardized to 95% curcumin, two or three times per day.

References: R. Braham et al., "The effect of glucosamine supplementation on people experiencing regular knee pain," British Journal of Sports Medicine, 37:45-49, 2003; J. Funk et al., "Efficacy and mechanism of action of turmeric supplements in the treatment of experimental arthritis," Arthritis & Rheumatism, 54(11):3452-64,2006.

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KNOW YOUR CREATINE POWDER

Different varieties can offer different benefits

June 24, 2010

By Jim Stoppani, PhD

FLEXONLINE.COM

Although creatine monohydrate is the tried-and-true form of creatine that most manufacturers sell, other types of creatine offer benefits that go beyond those of the mainstay. That's why many creatine products now contain a variety of different forms of creatine. In addition, some manufacturers are smartening up and adding supplements to their creatine that enhance its uptake. Learn how to select a mixed creatine product that delivers results.

1. Creatine used to come in one flavor--gritty. Today's powders are often flavored. This may make it taste better when you mix it by itself in water, but if you put it in a protein shake, the flavors may not work together. For example, lemonade-flavored creatine plus chocolate-flavored whey protein turns into a gross drink. Lemonade plus vanilla, on the other hand, is not so bad. Choose flavors wisely.

2. Many powders come in a couple of sizes, from roughly 1 pound to 2 pounds. Your best bet is to go with the larger size--you need at least a solid month's trial of any new creatine product to ensure that it works for you. Once you find the product you like, you might as well nab the savings on the larger size.

3. The sodium content comes from the sodium creatine phosphate matrix, which enhances both the solubility of the creatine in fluid and its uptake at the muscle cells, due to a creatine receptor on muscle cells that is sodium dependent. Some sodium also comes from disodium phosphate, which enhances the energy that creatine provides the muscle cells by increasing the creatine phosphate levels in muscles.

4. Creatine ethyl ester-beta-alaninedual action composite (CarnoSyn) is the creatine ethyl ester you may know, along with a patented, timed-release form of beta-atanine.

5. Cinnulin PF is a trademarked cinnamon extract, which boosts creatine uptake by mimicking insulin's actions on muscle cells (one of which is enhancing creatine uptake).

6. Creatine alpha-amino-n-butyrate is creatine with a metabolite of the amino acid leucine. This can help to increase muscle protein synthesis and decrease muscle breakdown.

7. Creatinol-o-phosphate-maiicacidisa creatine analog that is reported to enhance endurance.

NUTRITION FACTS
Serving Size: 1 scoop (16 grams)
Servings per container: 50
CALORIES: 30

Amount Per Serving % DV

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PEANUT BUTTER: REDUCED FAT vs. REGULAR

Which creamy spread should you use?

July 7, 2010

FLEXONLINE.COM

EAT THIS Skippy Creamy Peanut Butter

WHY If you're looking for the great taste of peanut butter without as much fat, you're missing the point by a mile. Sure, peanut butter is a good source of protein, but so is cottage cheese. Other than that, all peanut butter is good for is its fat — the healthy monounsaturated type (it's more likely to be burned and less likely to be stored as bodyfat).

Removing 25% of that fat makes peanut butter worthless, particularly because that fat is generally replaced with gut-busting carbs, more than twice the amount in regular peanut butter.

SKIPPY CREAMY PEANUT BUTTER (2 TBSP)
Calories190Protein

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What Does Lean Mean?

We give you the skinny on lean

July 29, 2010

By Jordana Brown

FLEXONLINE.COM

If someone asked you what "lean" meant, what would your answer be? Most likely you'd say something like "It means having less than 5% bodyfat." Or, "It means being able to see my abs — all eight of them." But if you ask the United States Department of Agriculture, it means something else entirely. And the definitions of "lean" that they've developed can help you achieve your own definition of lean.The Food and Drug Administration is the body behind the ubiquitous Nutrition Facts label, and it is tasked with regulating any number of industries (pharmaceuticals, supplements, cosmetics, medical devices), including the nutritional content of foods. As of 2007, it has developed a definition for "lean" that is given to foods that contain less than 8 grams of total fat, less than 3.5 g of saturated fat, and less than 80 milligrams cholesterol per serving.

In the early 1990s, the FDA worked with the USDA, which regulates meat and poultry products, to create a definition for the "lean" label that is applied to those products. The USDA defines ''lean'' as cuts that contain less than 10 g of total fat, 4.5 g or less of saturated fat and less than 95 mg of cholesterol per 3-ounce serving. There is also an "extra-lean" label for products that have less than 5 g of total fat and less than 2 g of saturated fat, but even extra-lean products are allowed to contain 95 mg of cholesterol.

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Stack Attack: Whey + Glucomannan

Combine these two supplements to stay lean during beach season

August 5, 2010

By Jim Stoppani, PhD

FLEXONLINE.COM

Whey Protein

Research confirms that you can lose more bodyfat by supplementing with whey protein. One major reason for this is the ability of whey to blunt hunger. A University of Surrey (United Kingdom) study reported that subjects who drank a whey protein shake 90 minutes before eating a buffet meal ate significantly less food than when they drank a pre-meal casein protein shake. Whey raised levels of the hunger-blunting hormones cholecystokinin and glucagonlike peptide-1 by 60% more than casein did.

Glucomannan

Derived from the root of the konjac plant, this soluble fiber absorbs large amounts of water in the stomach, which causes it to double in size. This fills up your stomach, making you feel full for several hours. A University of Connecticut (Starrs) study found that subjects supplementing with glucomannan not only ate significantly less food, but lost significant amounts of fat.

Stack It Like This

Drink a 20-40 gram whey protein shake and take 1-2g of glucomannan about an hour before meals. This will help to ensure that you're feeding your body with adequate protein and it will reduce the amount of fat and carbs you take in.

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SOMETHING'S FISHY

The lowdown on tilapia

August 12, 2010

By Tabatha Elliott, PhD

FLEXONLINE.COM

Fish is a staple of every bodybuilder's diet. Even before we knew that certain fats were actually good for us, most types of fish made a great source of lean protein for the serious weight trainer. On today's bodybuilding menu, fattier fish like tuna and trout also make the list, thanks to their essential omega-3 fatty acids that not only offer health benefits, but also can actually enhance muscle growth and fat loss. Low-fat fish, such as cod, halibut, sole, light tuna and tilapia still makes a great meal for bodybuilders.

So, if FLEX is telling you that tilapia is a good low-fat fish to eat, you may be wondering why the mainstream media has been telling you to avoid tilapia like the plague. That's a great question, and of course, we have a great answer. It's just another case of scientists failing to use common sense. The researchers who claimed that tilapia was unhealthier for you than bacon or a greasy burger were from Wake Forest University (Winston-Salem, North Carolina). Why did they make this claim? It's because, according to a study they published in a 2008 issue of the Journal of the American Dietetic Association, tilapia has an unsavory ratio of omega-6 fatty acids to omega-3 fatty acids.

They were correct in the finding that tilapia has a ratio of omega-6 to omega-3 of between 2:1 and 3:1. A healthy diet should contain a ratio of 1:1 or less. But note that the key word here is diet. That does not signify that every single food you eat in your diet has to have this ratio. It just means that at the end of the day, your total intake ration for omega-6 and omega-3 fatty acids should hit about 1:1 or less; that is, you should eat an equal amount of omega-3 and omega-6, or less omega-6 than omega-3. You need a certain amount of both in your diet.

What the researchers neglected to mention is that tilapia is a low-fat fish. So, despite its ratio of omega-6 to omega-3, it contains very little of both. The U.S. Department of Agriculture lists tilapia as having just 2 grams of fat per 3.5 ounces (the amount of fish used in their study). The Wake Forest researchers reported that tilapia has only about 300 milligrams of omega-3 fatty acids per 3.5 ounces; so, at a ratio of 2:1 to 3:1, it has only about 600-900 mg of omega-6 fatty acids. If you had a typical 7-ounce piece of tilapia, you'd still only be getting about 1,200-1,800 mg of omega-6 fatty acids. That's not enough to be considered unhealthy. What's more, if you supplement with omega-3 fatty acids, as every serious bodybuilder should, a dose of only about 1-2 g of omega-3 fatty acids would have you more than covered to keep your ratio in the 1:1 range.

So, enjoy your tilapia, and keep in mind that there's often more to "expert" opinion than meets the eye.

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PROTEIN TRIFECTA

Mix whey, soy and casein for best muscle-building results

September 2, 2010

FLEXONLINE.COM

We here at FLEX recommend that in addition to whey you also use soy and casein protein around workouts. Soy, like whey, is fast digesting, which gets aminos to your muscles rapidly digesting. Plus, research shows it enhances muscle recovery better then whey due to its antioxidant components and its ability to boost nitric oxide levels.

Casein, on the other hand, is very slow digesting, which provides it the benefit of decreasing muscle breakdown. Today, we know that casein taken after workouts boosts protein synthesis, and research confirms that adding it to a post workout whey shake enhances muscle growth far beyond that capable without the added casein.

So go ahead and use this mixed protein power immediately after workouts for aiding muscle recovery and for boosting muscle growth. As always, go with about 40 grams of protein total, such as 20 grams of whey, 10 grams casein, and 10 grams of soy, along with 40-100 grams of fast-digesting carbs.

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Are You Afraid of Squats?

Yesterday I said that one common mistake I see guys doing on StrongLifts 5×5 is neglecting to add weight. Today I want to talk one of the reasons for this…

Fear.

I honestly believe that every strength trainer, no matter how strong he is, will always have some kind of fear when facing unfamiliar weights. I’m now in my 12th year of lifting and I admit I still have it when attempting PRs.

The difference is that experience has taught me how to handle this fear – by lifting that frigging weight, NOT by avoiding or delaying or overthinking it.

There’s actually a book (it’s not that good) called “Feel The Fear and Do It Anyway,” that makes this point – winners and achievers almost always keep feeling some fear when performing. The difference? They do it anyway.

Now this does NOT mean that you should load 200lbs extra on the bar, and risk injuring yourself in the process. You should always Squat inside the Power Rack, use the safety pins, and settle with smaller, yet consistent PRs.

What this does mean is that the fear of missing a lift will most likely never go away, and that there are only 2 ways you can deal with it:

face your fears; ORchicken out

Winners are winners because they stop thinking, stop rationalizing and just go for it. This, facing your fears, is what develops true courage and unbeatable self-confidence – not just under the bar but in everything.

So the real secret is becoming comfortable in uncomfortable situations. And you do what by consistently facing your fears, not by avoiding them.

I’ll reveal specific Squat techniques next week.

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15 Responses to “”Maxim says:November 19, 2010 at 1:48 pm

True.

Patrick says:November 19, 2010 at 2:14 pm

A great truth! and the book? FEEL THE FEAR AND DO IT ANYWAY? never read it, I got the concept by just looking at the title. I didn’t need to read all teh psycho babble inside to get the idea. I’d been squatting over twenty years I think when the book came out. I have alwasy done squats, afraid or not. I was taught by a powerlifter in 1970 to “psych myself up.”
His name was John Garber, a great teacher and awesomely strong.

Alyona says:November 19, 2010 at 2:32 pm

Tnanks, Mehdi, for this inspiring post. Your confession and your advice make me realy optimistic, because yes, I’m afraid of squats (even though weight is not frightning).
Looking forward to read about technique next time.

Clement says:November 19, 2010 at 2:51 pm

I am afraid of squats, because they give me huge legs. I have that genetic advantage. They made my legs improportionate to my body and slowed my speed. I only do them once a week, and 3×3-5, and deadlifts for 1×5 the other time.

MARK says:November 19, 2010 at 3:16 pm

Fear is one emotion, but do not confuse it with caution, I for one have had to back off when lifting / squatting heavy due to injuries, too much heavy lifting can eventually cause injury after injury if you do not back off occasionally to allow niggles to repair before you know it those niggles can turn into bigger problems, I used to lift like a mad man every time I walked into our gym no fear just psyched and ready to lift anything, now I know better (at 44) a little common sense or caution can go a long way in keeping you injury free, now when attempt a personal best I stop to think about how my joints feel and what niggles I have been getting for the past few days, if all is well I go for it, if I suddenly remember that the niggling pain in my lower back has not quite gone I will play it safe and leave it for a few more days, this is caution not fear, you have to be sensible and work with your body not against it,
Good call about fear though never let it win, use it to get psyched and all being well go for it!

Vivek says:November 19, 2010 at 4:15 pm

I need to squat in life man! Not only under the bar.

Thanks mehdi.

Wyrmwood says:November 19, 2010 at 4:24 pm

No Fear – not very courageous (or smart)
Know Fear, and face it – intrepid

rere says:November 19, 2010 at 8:12 pm

I’m always afraid of squats. Like you said when you get to the gym, you just have to psyche up a little and focus on going through the reps in your mind. It truly is a masterclass of an exercise. I hope I’ll be doing them for many, many years to come.

jon kane says:November 19, 2010 at 9:24 pm

Wyrmwood, i like that a lot. happy squatting everyone

Dchrist says:November 19, 2010 at 10:11 pm

Hahah. I Honestly told a co worker today that I thought everyone at my gym was scared to squat. No one ever does them, that I see, and they look at me like I’m crazy. :)

matt says:November 20, 2010 at 1:15 am

unfortunately i don’t have a power rack in my gym to squat in though. hope you cover how to face your fears in squatting without safety pins in your next post Mehdi :)

puurboi says:November 20, 2010 at 10:04 am

The fear of failure is what makes me do the lifts… the failure i would feel if i missed a gym day is the reason i go to the gym…

The fear is what drives me to do thing….and not shy away

Keagan says:November 20, 2010 at 9:53 pm

I simply see “fear” as anxiety which boosts me. Its allot easier to do a PR when your adrenaline is through the roof then when you are half asleep. I think everything is working perfectly when I get excited because my body works better.

RedForeman says:November 21, 2010 at 10:21 pm

Making sure my warm-up set weights keep pace with my 5×5 target weights has helped me with this. By working up to the target weight in sensible steps I’m not “hitting” that PR cold. My body is ready for the increment instead and it just goes.

Ken says:November 22, 2010 at 10:07 pm

I used to live in a rough apartment complex full of parolees and ex-convicts….I had NO choice, I had to squat to get stronger! LOL LOL.

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How to overcome your fear of the squats

Last Friday I spoke coach, as each strength, no matter how strong it is, always experience some kind of fear if you unfamiliar face weights.

Today I'll 2 techniques to reveal you to overcome your fear of squats. 

The first is called work stoppages and goes as follows: after your squat sets, choose a weight, which is about 45 kg heavier than your work Gewicht.Jetzt below bar where unrack weight, walking backwards, you usually squat and stand there for 10 seconds. Then go back to the rack and the bar down.

Work stoppages strengthens your joints and ligaments while you used to lift heavier weights. Make sure you do your power rack within, with the high safety pins and ready to catch the bar would not go wrong.

There I admits that a different technique to overcome your fear of squats, share in an instant. In 2005 I did first indoor rock climbing for a few months. Was pretty good 5 c could within weeks without even using climbing shoes or chalk rock climbing. If I ever move would stop, I'd probably get in climbing.

The funny thing is that I have indeed fear of heights.This turns out to be quite usual and the usual advice is to fall practice.Here's why: it's know you are safe and there is experience.Once you experience, then the psychological barriers are removed and can really going all out.

The same method applies the safety pins Kniebeugen.legen you from your power rack so that the weight to start then squat and let fallen.Die are intentionally pins fangen.Sie no longer know the barbell, it is safe, it experienced re-start is how you can overcome the fear of injury on squats, and this is also why you absolutely need a power rack (or squat is with saw horses).

Most of the things that you fear passieren.halten become that almost never in mind to.

Email this • get free updates • Print10 responses to "" Pboonnao says: November 22, 2010 at 1: 24 pm

True.

Dan says: November 22, 2010 at 1: 27 pm

I wish had my gym power racks.
You have only squat is available with a pretty low catching Rahmen.Wenn you from 5' 9 / 180 cm, are pretty under there caught, I imagine

Vishal Verma says: November 22, 2010 at 2: 42 pm

Similarly such as work stoppages strategy for squats I rack lockouts before every time I feel bench press me a bit intimidated about heavy weight.Sometimes es.Nicht Yes works always though.Aber it is still, if you fear failure, all you can do is better than sticking to the same weight for the fear of the Scheitern.manchmal your put best foot.And small tricks (strikes, lock-outs etc) like this you little confidence, that you need.

KevinT says: November 22, 2010 at 3: 22 pm

Interesting that this article should come today.

Last year I back far enough, a plate on the side of the squat rack on the way down truncated stumbled and fell back on the Pins.Nichts hurt, but my pride so I only laughed, re-racked and finished my session.

After a summer spent Sprint canoe I work my way back to some semblence of strength (week 5) gesichert.Es 122.5 kg of hooks felt strange hard and played my back but its only 122.5 kg! went my back (see history of SIJ questions) and there was no way back in the hole of the squat 2 bis.Ich erupted on pins, it crawled, swore that stretched and back plates on the Baum.Das day and probably the rest of the week was done for me as well!But although as I write, there are beads of sweat on my forehead from the pain, I know, it could have been much worse.

This is twice the equipment has been proven and I know beyond doubt that if I cannot lift it I it will lift and if I find I can not me the rack then - nothing to fear WILL protect!

Don says: November 22, 2010 at 4: 23 pm

The work stoppages are an idea, I had not read that before great Spitze.Ich will add definitely this to my squats (which are really improve and I will hit my 6 weeks 1.5xsBW.)SL5x5 is so damn reasonable when compared to most of the nonsense, I see the people in our Navy / Marine Corp fitness centre.

Vivek says: November 22, 2010 at 5: 24 pm

Nice idea!You have really practical ideas not only theoritical! this is the best part about you Mehdi.

Rere says: November 22, 2010 at 9: 14 pm

Reasonable Beratung.Ich think more fitness studios invest a lot in power racks müssen.Ich stopped doing, work stoppages, thanks for the prompt Mehdi

Steve says: November 22, 2010 at 9: 18 pm

I'm gonna give it a try tonight.

Twin swords says: November 22, 2010 at 10: 24 pm

Great idea to next workout I'm gonna try strikes! I have already seen, the weights fall within my power Rack.Vielen thanks for the tip.

Jason says: November 28, 2010 6: 59 pm

These two ideas are Groß.Sie can also add in heavy squats use exclusively help reverse band squats get comfortable pushes heavier loads.

As for the power rack I bought my own and dumped the gym! it's much better to train in my house on my time in my own way without fear me hear yell and where I can use chalk.

Get my free eBookDiscover such as muscle and strength to win, WHILE fat in only 3 workouts per week verlieren.Klicken here to my book to get.

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Squat lessons from Usain bolt

If you are not a fan of strong lift on Facebook, I urge you to one now by clicking here so that you access not available exclusive content on this blog. 2 weeks ago I asked Facebook fans for your strong lift at least favorite exercise. While pull-ups, unsurprisingly, first came, answered some guys squats (which frankly either won't be surprised).

Also, inspiration is here if you have also this hate love relationship with the squat.The fastest man on Earth and 3 x gold medalist Usain bolt does Kniebeugen.ABER, he gave in an interview with David Letterman, he hates you.

This guy is as a genetic freak, trotted across the finish line when he broke the world record in 100 meters at the Olympics in Beijing, he still busy with the exact same challenges do - he hates squats.

But he does you.

Many guys resist the idea of squatting: I will not big legs, my knee hurt, it is dangerous. What these guys will never admit, that the real reason why want not squat is because squats mentally and physically difficult are add, often too lazy invest time in dealing with the squat technique that you are.

Only a few of these guys are always the same strength and muscle gains achieved, the squatters. Why have heavy squatters almost always larger weapons as non squatters? why Usain bolt squat, although he hates?

There is nothing, if you are not always squatting genießen.Ehrlich said squats is a challenge for every guy including mir.Die wrong with you question: seriously, sincerely want to be strong and muscular? If you do you will squat.

Email this • get free updates • Print15 responses to "" says Alexander Tait (site on SL): November 23, 2010 at 1: 12 pm

Squats produce total body strength and muscle is stimulation as no other exercise.If you squat more will increase your bank.

Christian says: November 23, 2010 at 1: 17 pm

It is a bit strange that it can properly do squat and run at the same time.When I was away from the gym for 3 weeks, I practiced running at this time, and when I got back mean squat was up to 20 kg.Had sucked big time running my knee muscles instead of strength I think or something developed.: P

Pboonnao says: November 23, 2010 at 1: 21 pm

I'm not a big fan of squats, not hate neither.I tried my squats at each meeting to ändern.Aber routine in the sessions that I do squats I felt like I me my body didn't work hard enough.
I like squats, but I'm addicted to you.

Rere says: November 23, 2010 at 1: 37 pm

True words gesprochen.In of my time in the gym, I think I've heard all the excuses about not wanting to hocken.Sehen you are Usain bolt squats I never knew that.

Rick says: November 23, 2010 at 1: 46 pm

I am an EXL Navy with OSTEO Arthritus both knees and the lateral movement back into beiden.kommt from boots and transfer carry strains and injuries stupid.(Ski jumping wearing a skin-thong Lepord in Norway)Anyway, ACHE on my knees bases of a Tageszeitung.Sie pain, when I walk up and down stairs, foot, if I sit and, more specifically, when I run.(if I have as it kills me).
Get dieses.Ich squat coal mining kg (my a rep Max.Ich warm up to 100 kg and squat 5)

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Add 1 inch to your arms without A single curl

Last Tuesday, I wrote that heavy squatters have almost always more arms than non-squatters. I want to talk more about this today.

First just leave things: If you want really big weapons to build and then you need to arm work as - Yes direct - biceps is no way around this Locken.Es.

Secondly, if you do only serious connection exercises like squats, Deadlifts, presses and rows without direct arm work, then increases your arms in size.

 Think of it you really believe that if you increase your squat of 150 kg and as a result, gain muscle that your arms are somehow skinny?

Consider as an example strong lift Platinum member Tom (21, USA). When he joined my private coaching program, he was squatting 145 lbs, weighed 130 kg at 5' 10 and had weapons 10.6″.Today, he is well on his way to reach 300 kg on the squat at 156 lbs BW (to gain a 26 kg weight so far... in just a few weeks).

What about his arms?From 10.6″ to 11,6.Eine 1 inch earnings without a single curl. Difficult squatting, Deadlifting, clicking and dragging.

I urge you to find a not squatting curl monkey achieved profits in just a few months the same type of arm. Do some not squatters get everywhere only, biceps curl within the squat understand Rack.Noch of less skinny guys can build not 18 arms unless you also start to eat more.

Before I reveal the secret here is, I'll tell you what it is not: compound exercises like squats and Deadlifts not more muscle growth hormones than other exercises such as biceps of curl entfesseln.Forschung clearly shows that the hormonal response only too little to a significant difference.

The real secret here is that heavy squatters by defining training at a higher intensity than non Squatters.Jeder knows the guy who the strongest trains will achieve the greatest gains.Well can you train hard easier with exercises held in the squat because they allow for heavier weights.

Even more important for squat and Deadlift is a challenge.It is the guy who does you consistent, though he may not always enjoy developed the strongest mentality.And that's the most valuable good, you can win ever.

Email this • get free updates • Print14 responses to "" Burke says: November 26, 2010 at 1: 26 pm

"" Squats and Deadlifts "not more muscle growth hormones than other exercises such as biceps curl entfesseln.Forschung clearly shows that the hormonal response only too little to a significant difference."

I really misunderstood dann.Betrachten all quotes we can understand it better?

Riley says: November 26, 2010 at 2: 23 pm

This is one I'm going to say, applies for jeder.Ich did squats, 5 × 5 so hard, go kann.rampen like me for years I have my bench press, overhead press, was drag and know what? my arms have stronger, but nowhere genetics near as fast as my legs and core and even I can my chest bekommen.vielleicht fault, maybe I can a bad position (I had always a weak upper body) blame, but I don't care, what blame, I fix it would I started doing more isolation lure skull crusher, fly, pulldown - and it seems far things better to be scanned.the profits should translate well back to my bench press and should only help me be stronger.

People write not off locken.Manche need 'em.

Stevo says: November 26, 2010 at 3: 33 pm

"Squats and Deadlifts are a Herausforderung.Es the guy who does you consistent, though he can enjoy not always it is that the strongest mentality developed.und which is the most valuable good you can ever win."

Couldn't disagree more.

Vivek Sood says: November 26, 2010 at 3: 59 pm

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Arnold got to guys who think big with anabolic steroids

I am a big fan of Arnold Schwarzenegger, not only for strength coach first and as a bodybuilder later he did, but also for what he has done well as a successful entrepreneur (direct mail marketing and real estate), before becoming the terminator and now the governator.

Frankly, I'm not aware, Arnold Schwarzenegger's political programme, but since I am a right wing Liberals in Communist Belgium living and by an outrageous 57.3% income tax charged you this frigging Socialists, I could probably find me with Arnold's Republican ideas.

In other words, it's great always fun me, if someone claims that "Arnold just got" using Steroiden.Steroide 50 years ago, were nothing compared to what today sind.Arnold compared to today's champion Ronnie Coleman…

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