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.

View the Original article

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.

View the Original article

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.

View the Original article

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.

View the Original article

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.

Email This • Get Free Updates• Print

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.

Get my FREE eBookDiscover how to gain muscle and strength WHILE losing fat in only 3 workouts per week. Click here to get my book.

View the Original article

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.

View the Original article

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)

View the Original article