Weekly reads

December 10, 2012 by ·

A handful of posts, blogs and articles from the last week or so….

  • Sample body composition resistance programme for women

http://www.charlespoliquin.com/Lifestyle/BodyMind/376/German_Body_Comp_for_the_Ladies.aspx

  • Front squat technique – how to
  • 101 Tips for a better body

http://www.predatornutrition.com/content/101-tips-better-body

  • Useful nutritional tips for rugby players (applies to most sports)

http://jhfitness-nutrition.blogspot.co.uk/2012/11/nutrition-performance-nutrition-for.html

  • Improving your bench press

http://www.t-nation.com/free_online_article/most_recent/the_virtual_bench_press_seminar

  • 10 steps to improved sleep
  • Coffee consumption and health
  • 10 reasons you’re not adding muscle

http://www.musclespro.com/2011/03/ten-reasons-why-you-arent-growing.html

  • 4 best ways to incorporate core training into your programme

http://www.dieselsc.com/4-best-ways-to-incorporate-core-exercises-into-your-workout/

  • Programe design for multiple qualities at the same time (blocking)

http://themanimalsguide.wordpress.com/2012/11/29/program-design-blocking-2/

  • Adding lean mass during your week off (Christmas idea)
Filed Under: Motivation · Tagged: , , , , , , , ,

Weekly Reads

December 5, 2012 by ·

A handful of randomly selected articles and posts from the last week or so…..

  • Alternative forms of cardio

http://www.ttfatloss.com/renegade-cardio

  • Some points on spinal positioning and lifting

http://robertsontrainingsystems.com/blog/the-myth-of-neutral-spine/

  • Study on Vitamin D supplementation and fat loss in females
http://www.ncbi.nlm.nih.gov/pubmed/22998754
  • Omega 3 supplementation shown to be beneficial
http://www.sciencedaily.com/releases/2012/11/121128143547.htm
  • The benefits of glucosamine supplementation extends beyond joint care
http://www.naturalnews.com/038132_glucosamine_heart_disease_VITAL_study.html
  • Rice, pasta, fizzy drinks and cereals linked with up to a 40% increased risk of prostate cancer

http://www.newser.com/story/158301/soda-a-day-sends-prostate-risk-soaring.html

  • How important is sleep when it comes to health?

http://examine.com/faq/how-important-is-sleep.html

  • Information and tips about going gluten free

http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/899/What_You_MUST_Know_About_Gluten.aspx

  • Should we all be ‘able’ to squat like a baby?

http://nicktumminello.com/2012/12/squat-like-a-baby-7-reasons-this-a-ridiculous-myth/

  • Excessive endurance training might have adverse cardiovascular implications

http://online.wsj.com/article/SB10001424127887323330604578145462264024472.html

  • Improving or being able to do your first chin up
http://www.bodybuilding.com/fun/yes-you-can-do-pull-ups-for-major-reps-heres-how.html?mcid=facetraining
  • 4wks to bigger, leaner, stronger
http://www.t-nation.com/free_online_article/most_recent/4_weeks_to_bigger_leaner_stronger
  • Get your Vitamin D levels up to get lean
http://www.charlespoliquin.com/Blog/tabid/130/EntryId/1782/Tip-491-Take-Vitamin-D-To-Lose-Fat-Gain-Muscle.aspx
  • Leading Australian supermarkets phasing out factory reared produce
http://www.treehugger.com/corporate-responsibility/largest-supermarket-chains-australia-saying-no-factory-farmed-animal-products.html
  • Increasing fat loss with sprint training
http://www.charlespoliquin.com/Blog/tabid/130/EntryId/1763/Tip-488-Tips-to-Get-Fat-Loss-Results-from-Sprint-Interval-Training.aspx
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Weekly reads

November 9, 2012 by ·

A randomly selected handful of some of the reads form the last week…..

  • How often should you consume protein?

http://www.predatornutrition.com/How-often-should-you-consume-protein

  • 8 laws of strength training

http://www.t-nation.com/free_online_article/most_recent/8_laws_of_strength_training

  • Argument against fasted training

http://www.bodybuilding.com/fun/fuel-to-burn-only-fat-loss-fools-train-on-empty-stomach.html?mcid=facetraining

  • Suggestions for direct abdominal training

http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/941/Hardcore_Ab_Training.aspx

  • New ways of eating fruit

http://www.sciencedaily.com/releases/2012/10/121016084930.htm?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed%3A+sciencedaily%2Fhealth_medicine+%28ScienceDaily%3A+Health+&+Medicine+News%29

  • The truth about genetically modified foods

http://www.elevatedexistence.com/blog/2012/11/03/the-truth-about-gmos-in-your-food/

  • Tips to make organic foods work for your budget

http://www.charlespoliquin.com/Blog/tabid/130/EntryId/1666/Tip-472-Tips-to-Make-Organic-Foods-Work-For-Your-Health-Body-Composition-and-Your-Budget.aspx

  • A handful of fitness tips and supporting study references

http://www.alwyncosgrove.com/rows-running-grapefruit-fasting-and-fat-loss-some-studies/

  • Study supporting the use of trap bar over conventional bars

http://www.ncbi.nlm.nih.gov/m/pubmed/21659894/

  • The importance of properly structured ‘easy’ (de-load) weeks

http://www.marksdailyapple.com/the-deload-week-what-it-is-how-to-do-it-and-why-it-might-help-you-get-stronger/#axzz2Axmm0PAG

  • A reminder that carbs aren’t evil

http://jasonferruggia.com/how-many-carbs-should-you-eat-per-day-to-build-muscle/

  • A reminder of the dangers of sugar

http://m.motherjones.com/environment/2012/10/sugar-industry-lies-campaign?page=1

Filed Under: Motivation · Tagged: ,

Weekly reads October 2012-2

October 8, 2012 by ·

Here’s a handful of randomly selected reads that we have come across in the last week or so.  Enjoy.

  •  Thought provoking article about the ‘Biggest Loser’ concept

http://www.nytimes.com/2009/11/25/business/media/25loser.html?pagewanted=all&_r=1&

  •  The impact of breathing on training and movement

http://robertsontrainingsystems.com/blog/the-breath-stress-relationship/

  •  Is diary healthy? (Part 1)

http://www.ericcressey.com/is-dairy-healthy-the-whole-story-part-1

  •  A guide to (modified) Paleo eating

http://keegansh.com/2012/04/08/paleo-basics-food-list-and-problem-solving/

  •  Impact of root canals on overall health
  • Great blog about women and nutrition and training
  • Great article about women and weight training
  •  Why women would benefit from german Volume Training

http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/932/Why_Women_Need_German_Volume_Training.aspx

  •  Omega 3, inflammation and aging

http://www.lef.org/newsletter/2012/1005_Omega-3-Fatty-Acid-Supplementation-Improves-Marker-of-Aging.htm?utm_source=eNewsletter&utm_medium=email&utm_term=Article&utm_content=Button&utm_campaign=2012Wk40-2&l=0#article

  • Study on Vitamin D deficiency in Canada

http://www.ncbi.nlm.nih.gov/pubmed/20413135

  •  Some pointers to consider with cheat meals

http://www.predatornutrition.com/content/cheat-meal-strategies-everyone-should-know

  • Acid/alkaline balance and tips to improve pH

http://www.charlespoliquin.com/Blog/tabid/130/EntryId/1595/Tip-447-Improve-Your-Blood-pH-for-a-Better-Body-Composition-and-Recovery-from-Training.aspx

  •  Another reason to think carefully about fizzy drinks

http://blog.lef.org/2012/04/deadly-chemical-food-supply.html

  •  10 nuggets of wisdom from top caoches

http://propanefitness.com/10-nuggets-of-wisdom-from-top-coaches/

  •  Nitrates and health: one for bacon lovers!

http://chriskresser.com/the-nitrate-and-nitrite-myth-another-reason-not-to-fear-bacon

  •  Wheat, gluten, inflammation and it’s impact on health

http://www.huffingtonpost.com/dr-mark-hyman/wheat-gluten_b_1274872.html?utm_hp_ref=fb&src=sp&comm_ref=false#sb=280767,b=facebook

  • More on women and weight training!

http://www.charlespoliquin.com/Lifestyle/Blog/315/Real_Women_Train_Alongside_Real_Men!.aspx

  • The benefits of consuming natural salt

http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/798/My_Take_On_Salt_and_Your_Health.aspx

  • 11 Principles of bodybuilding (part 1)

http://www.t-nation.com/free_online_article/most_recent/11_principles_of_bodybuilding_training_part_1

  •  Points for pro-organic food

http://www.marksdailyapple.com/is-organic-a-scam-fetal-and-child-development-and-antibiotic-resistance/#axzz28G1xjYwe

  • Exercise and its impact on breast cancer risk in post-menopausal women

http://www.sciencedaily.com/releases/2012/06/120625065334.htm

  • What type of cardio and when?

http://www.predatornutrition.com/HIIT-versus-Cardio-Part-6-Which-Type-Suits-You

  •  Vitamin D and autism

http://blog.vitamindcouncil.org/2012/10/02/dear-dr-cannell-preventing-autism/

Filed Under: Motivation · Tagged: , , , , , , , ,

Weekly Reads

September 16, 2012 by ·

Here’s a handful of randomly selected articles etc from the last week:

  • Arguments against CrossFit and those with shoulder issues

http://www.ericcressey.com/crossfit-for-baseball

  • Why lifting weights won’t make women ‘bulky’

http://www.schwarzenegger.com/fitness/post/ladies-and-lifting-how-serious-strength-can-build-a-sexy-physique

  •  High intensity intervals for fat loss

http://www.charlespoliquin.com/Blog/tabid/130/EntryId/1537/Tip-426-Lose-Fat-Save-Time-Improve-Conditioning-with-Sprints.aspx

  • Potentially worrying signs linked to bees and agriculture

http://www.independent.co.uk/environment/nature/no-ban-on-pesticides-that-threaten-bees-8114020.html

  •  New research on new protein and muscle sparing (building)

http://www.sci-news.com/medicine/article00560.html

  • Could antibiotic use increase the chances of being overweight?

http://www.sciencenews.org/view/generic/id/343176/title/Antibiotics_linked_to_fat_buildup

  • Interesting take on the Biggest Loser TV show

http://www.theptdc.com/2012/08/is-the-biggest-loser-ruining-personal-training/

  • Is organic or ‘natural’ food worth the expense?

http://www.t-nation.com/free_online_article/most_recent/the_difference_between_organic_and_natural

  • The many benefits of Carnitine supplementation

http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/767/Top_12_Reasons_to_Use_Carnitine.aspx

  • The affects of gluten on performance

http://www.glutenfreesociety.org/gluten-free-society-blog/tennis-success-fueled-by-the-gluten-free-lifestyle/?fb_comment_id=fbc_10150299110120860_24517498_10151173181295860

  • Ten tips for improving immunity

http://www.charlespoliquin.com/Lifestyle/StayHealthy/170/Ten_Common_Sense_Tips_For_Immune_Support.aspx

  • Will eating carbs at night make us fat?

http://www.w10performancegym.com/2012/08/does-eating-carbs-at-night-make-us-fat/

  • Increase your antioxidant levels to lose body fat

http://www.charlespoliquin.com/Blog/tabid/130/EntryId/1540/Tip-429-Eat-More-Fruits-Vegetables-To-Lose-Belly-Fat-and-Prevent-Disease.aspx

  • Do popular fitness magazine training programmes work?

http://www.jimwendler.com/2012/08/the-official-stance-on-dynamic-training/

  • Study on hard versus moderate training for body composition

http://www.ncbi.nlm.nih.gov/pubmed/22855277

  • Beware all carb-phobics

http://mp-body.com/articles-1/cutting-edge-carbs-and-testosterone

  • Some sample leg workouts

http://www.bodhifitonline.com/blog/2012/08/30/3-workouts-to-get-rid-of-your-chicken-legs/

  • Ten movements to improve explosive power

http://www.t-nation.com/free_online_article/most_recent/10_movements_for_explosive_power

  • Good teeth = good health

http://blog.lef.org/2012/08/good-oral-health-naturally.html

  • More about the currently popular fasting (Warrior Diet)

http://www.defensenutrition.com/articles/how_many_meals_per_day_should_you_eat.php

  • One for personal trainers

http://www.todddurkin.com/tds-top-41-tips-for-success-in-the-fitness-field/

  • The benefits of omega 3 fish oils (again)

http://sportsnutritioninsider.insidefitnessmag.com/3976/fish-oil-for-muscle-growth

  • More on the potential dangers of gluten

http://www.glutenfreesociety.org/gluten-free-society-blog/gluten-your-nervous-system-depression-brain-abnormalities-and-neuropathy/

  • ADHD explained

http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/705/ADD_and_ADHD_Explained.aspx

  • Cancer, nutrients and gene expression

http://www.sciencedaily.com/releases/2012/08/120827152050.htm

  • Five fats you should be cooking with

http://chriskresser.com/5-fats-you-should-be-cooking-with-but-may-not-be

  • Multivitamins and cognitive function

http://www.nutri-online1.co.uk/Default.aspx?tabid=1824

  • The benefits of supplementing with BCAAs

http://www.charlespoliquin.com/Blog/tabid/130/EntryId/1535/Tip-424-Use-BCAAs-for-Less-Soreness-and-Greater-Work-Capacity.aspx

  • Strength & Conditioning articles people should read

http://www.ericcressey.com/strength-and-conditioning-stuff-you-should-read-82812

  • Managing training stress

http://www.t-nation.com/free_online_article/most_recent/managing_training_stress

  • Food allergies/sensitivities, inflammation and weight gain

http://blog.lef.org/2010/07/food-sensitivity-chronic-inflammation.html?utm_source=twitter&utm_medium=social&utm_campaign=normal

  • Eleven tips for a better workout

http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/920/Eleven_Nutrition_Tips_for_a_Better_Workout.aspx

http://blog.lef.org/2012/08/caffeine-treat-parkinsons-disease.html

  • Implementing tempo into your training

http://jasonferruggia.com/proper-rep-speed/

  • A sample back workout for you to try out

http://www.dieselsc.com/full-big-back-workout-with-warm-up/

 

Filed Under: Motivation · Tagged: ,

Weekly Reads

July 4, 2012 by ·

Here’s a handful of some of the articles that we’ve read over the last week or so – we hope you find some of them useful.

  • Simple steps to getting lean

http://www.t-nation.com/free_online_article/most_recent/2_ways_to_lose_fat_only_1_way_to_get_ripped

  • Artificial lights, sleep and health

http://www.chicagotribune.com/health/sc-health-0613-blue-light-20120613,0,3170929.story

  • Strength training vs running for back health

http://www.charlespoliquin.com/Blog/tabid/130/EntryId/1295/Tip-370-Skip-Your-Run-in-Favor-of-Strength-Training-for-a-Stronger-Healthier-Back.aspx

  • Choosing a diet based on ancestral heritage

http://www.thehealthyhomeeconomist.com/determining-the-best-traditional-diet-for-you/

  • Train like your ancestors

http://www.charlespoliquin.com/Blog/tabid/130/EntryId/1262/Tip-364-Train-Like-Your-Ancestors-Tips-to-Achieve-Optimal-Health-and-Body-Composition.aspx

  • BCAA are essential for longevity

http://www.lef.org/magazine/mag2011/may2011_Can-a-Power-Booster-Also-Be-a-Longevity_Booster_01.htm

  • 7 foods nutritionists wouldn’t eat

http://www.shape.com/healthy-eating/diet-tips/7-foods-nutritionist-would-never-eat

  • 38 ‘badass’ gym essentials (you’ll notice that we house most of these!)

http://jasonferruggia.com/38-essentials-for-the-ultimate-badass-training-facility/

  • 12 simple muscle-building tips

http://www.lef.org/magazine/mag2011/may2011_Can-a-Power-Booster-Also-Be-a-Longevity_Booster_01.htm

  • Is getting strong all about lifting heavy?

http://bretcontreras.com/2012/06/is-the-maximal-effort-method-killing-our-athletes/

  • Things you should know about going gluten free

http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/899/What_You_MUST_Know_About_Gluten.aspx

  • Top foods to eliminate when going gluten free

http://www.glutenfreesociety.org/gluten-free-society-blog/top-foods-to-avoid-on-a-gluten-free-diet/

  • Things to consider when designing your own training and recovery schedules

http://www.t-nation.com/free_online_article/most_recent/how_i_really_train

  • Exercise variations for the glutes

http://www.t-nation.com/free_online_article/most_recent/glutes_gone_wild

  • 10 ways to improve sleep (with some different/interesting views)

http://www.functionalps.com/blog/2012/06/12/10-tips-for-better-sleep/

  • Hunting is not for lazy f**ks

http://themanimalsguide.wordpress.com/2012/06/26/hunting-is-not-for-lazy-fks-5/

  • Stability training

http://robertsontrainingsystems.com/blog/supreme-stability-training/

  • A Paleo diet interview with Loren Cordain

http://therxreview.com/interview-dr-loren-cordain/

  • Lower your weights slowly!

http://www.charlespoliquin.com/Blog/tabid/130/EntryId/1266/Tip-365-Strengthen-Tendons-and-Prevent-Injury-with-Eccentric-Training.aspx

  • Get stronger and move better

http://www.ericcressey.com/5-lose-fat-gain-muscle-get-strong-move-better-9

  • Ten habits to extend and improve your life

http://keegansh.com/2012/01/23/10-paleo-habits-to-improve-and-extend-your-life/

  • Cycling creams and elevated estrogen levels

http://www.wired.com/playbook/2012/06/study-links-cycling-to-increased-estrogen-but-chamois-cream-probably-isnt-the-problem/

Filed Under: Motivation · Tagged: , ,

Weekly Reads

June 15, 2012 by ·

A handful of reads from the last week……

Interesting points on Vitamin D

http://www.vitamindcouncil.org/how-informed-are-you/

5/3/1 for athletes

http://www.t-nation.com/free_online_article/most_recent/531_and_athletes

Nutrition and fat loss with best selling author Gary Taubes

http://garytaubes.com/wp-content/uploads/2012/02/WWGF-Readers-Digest-feature-Feb-2011.pdf

The link between deodorants and (breast) cancer

http://articles.mercola.com/sites/articles/archive/2012/05/24/parabens-on-risk-of-breast-cancer.aspx?e_cid=20120524_DNL_art_1

Determining which squat stance is best for you

http://nicktumminello.com/2012/05/hip-mobility-squat-assessment-finding-your-correct-squat-stance/

We can all take something from bodybuilding

http://www.seanhyson.com/blog/bodybuilding-that-isnt-bs

Good Dan John article about goals

http://www.t-nation.com/free_online_article/most_recent/armor_building

Article about carb cycling. Taking out counting and making it simple

http://www.t-nation.com/readArticle.do?id=5238915

Cooking with Bones

http://www.marksdailyapple.com/cooking-with-bones/#axzz1wMnJA0Q5

8 Paleo solutions

http://keegansh.com/2012/05/28/paleo-problems-solved-top-8-paleo-solutions/

Review of glutamine supplementation on sick children

http://www.hindawi.com/journals/jnume/2011/617597/

Top 10 muscle building tips

http://jasonferruggia.com/top-10-mass-building-tips/

Glutamine may help prevent eczema in in infants

http://www.medicineonline.com/news/12/10301/Glutamine-supplements-may-help-tiniest-babies.html

Leaky gut

http://jackkruse.com/the-leaky-gut-prescription/

23 ways to get bigger and stronger

http://jasonferruggia.com/get-bigger-and-stronger/

Organic foods- what to buy

http://greenopolis.com/goblog/joe-laur/10-foods-you-must-buy-organic-and-10-you-don-t-have-shopping-list

Full body program for big arms

http://www.t-nation.com/free_online_article/most_recent/3_total_body_programs_for_big_arms&cr=

Shut up and squat

http://www.t-nation.com/free_online_article/most_recent/max_out_on_squats_every_day&cr=

Interesting summary of a study of high fat diets in the treatment of diabetes

http://medicalxpress.com/news/2012-05-high-fat-diet-lowered-blood-sugar.html

Some interesting arguments/explanations for going grain free

http://www.marksdailyapple.com/top-8-most-common-reactions-to-your-grain-free-diet-and-how-to-respond/#axzz1vcSy2pgw

An explanation of a Paleo diet

http://www.earth360.com/diet_paleodiet_balzer.html

Interesting article on cholesterol and building muscle

http://anthonycolpo.com/?p=3594

Why a calorie is not a calorie

http://www.charlespoliquin.com/ArticlesMultimedia/Videos/Video/156/ASK_COACH_Counting_Calories.aspx?vID=156&ID=156

Not all ‘health’ foods compare well against their ‘unhealthy’ replacements

http://www.precisionnutrition.com/healthy-junk-food-quiz

A little more airy-fairy than our usual reads!

http://www.marcandangel.com/2011/08/30/12-things-happy-people-do-differently/

Eat protein for breakfast (again….)

http://www.charlespoliquin.com/Blog/tabid/130/EntryId/1230/Tip-354-Eat-Protein-For-Breakfast-to-Lose-Weight-and-Get-Better-Results-From-Training.aspx

Filed Under: Motivation · Tagged: , ,