Core Essentials
Strength Training That Goes Beyond Machines
Let Dr. Michael Mogadam, assistant professor of medicine at Georgetown University, and author of "Every Heart Attack is Preventable," dispell the myths regarding
the incredible, edible EGG.
Are you confused about what diet to follow? Many health care professionals promote the low-fat, low-calorie diets, while others, like Dr. Barry Sears (author The Zone Diet), Dr. Atkins (author of Atkins for Life), & Dr. Arthur Agastan (author of The South Beach Diet) promote lower carbohydrate diets. Who's right?
I found articles that support both approaches.
Keep in mind, the articles that I summarized are a bit technical, but I tried hard to simplify them.
Health Care Professionals might appreciate these articles
more than the layman.
Can it be that Dark Chocolate is
actually good for you?
Can Dark Chocolate lovers indulge their desires without cause for concern or guilt over what their passion may do to their health?
This comprehensive article details all you want to know about this
age old 'sinful' treat.
When I was at U-Mass (my senior year)
I was taking a class called "Advanced Topics in Exercise Physiology".
We were asked to write a review of literature on a topic that interested us. At the time (1993), the accepted standard for weight loss was aerobic or cardiovascular exercise combined with diet.
In spite of the importance of cardiovascular exercise and all its benefits, I hypothesized that exercising with weights (i.e, high intensity strength training) and adhering to a strict diet, weight loss could be acheived.
This article details all my findings. Keep in mind, it was a college course,
so it is a bit technical.
This article is a summary of the above journal article. It is not as technical, and is more brief. I did submit the article to the
"Journal of Strength
and Conditioning Research"
but unfortunately, it was not published. I could have done a re-write, but was taking pre-requisites for Physical Therapy school and didn't have the time to do the necessary work to improve the article for publication.
Below I have the editorial comment from William J. Kraemer (who was the editor-in-chief of the journal). Re-writing this journal article is one of the few things I regret not doing in my life.
This is the actual editorial comment
from William J. Kraemer
(who was the editor-in-chief
of the journal at the time).
Hydroxycut is a popular weight loss supplement. In 2005, Ephedra was banned by the FDA and consequently taken out of the product. Ephedra or Ma Huang ( a Chinese Herb) is best known for its ability to burn fat but was banned by the FDA due to it's potentially
DANGEROUS long term side effects.
Today, Hydroxycut does not contain ephedra. This article reviews the effectiveness of this new version of ephedra FREE Hydroxycut.
Friday May 1, 2009, government health officials warned dieters and body builders to immediately stop using Hydroycut.
To see the video clip which
appeared on NBC,
click HERE.
Lipozene
What is this supplement that has been advertised on TV. Does it work?
Find out by clicking the link on the left.
This one page document summarizes an article that appeared in the
Journal of the American Medical Association (JAMA)
in September of 2000.
The article explains that there are detectable levels of lead in some of the popular calcium supplements available in health food stores
as well as Walgreens and CVS.
The article also suggests a brand that does NOT contain
detectable levels of lead.
This is an article that appeared in the Metro West Daily News which focused on Personal Trainers tailoring fitness programs for older adults.
I was honored when the Newspaper Reporter wanted to highlight my philosophies regarding training the senior population.
Stretching recommendations are clouded by misconceptions and confilicting research.
This review discusses the myths and clears up the confusion.
I had the pleasure of attending a lecture conducted by the World Renowned Cardiologist Dr. William Castelli.
He and his colleagues started the Framingham Heart Study back in 1948.
This article summarizes his lecture conducted on Valentines Day (2005).
Topics discussed:
-Metabolic Syndrome
-The Atkins Diet and Heart Disease
-The benefits of Omega 3 Oils
-What type of Vitamin E is most beneficial
-What Statin drugs (Lipitor) can do to Cr-P Levels
-And much more
The Abs Diet was created by David Zinczenko (editor of Men's Health). For years bodybuilders, athletes, and celebrity models have adhered to the fundamentals of good eating habits--
Eat 5-6 small meals/day, consume lean protein, eat whole grains and perform exercises that promote lean body mass (muscle).
The book was originally geared toward men but can be applied to women. In fact, there is a book that is written specifically for women.
I summarized the key points of the diet. Simply click on the icon of the book cover to see the summary.
What does the literature say about calcium. There seems to be some confusioin regarding which form of calcium is superior--
Citrate or Carbonate.
Read this article and find out.
There is a lot of research on the benefits of consuming protein. Most authorities believe that we should consume 0.8 grams of protein per kilogram of our weight per day (Example: If you weigh 150 lbs; convert pounds to kilograms [150/2.2 lbs=68 kg], now multiply 68 kg x 0.8 =55 grams of protein/day).
Many scientists believe that the exercising individual should consume more than the standard 0.8 grams per kilopgram of our weight per day.
Scientists now say exercising adults (especially if you are engaging in high intensity strength training) should consume 1.0 - 1.4 grams per kilogram of our bodyweight per day.
The article that's posted is a listing of foods that are high in protein. Before you increase your consumption, determine first what your current intake is because you may be getting the recommeded amount.
One last thing, you may want to consult with a registered dietitian before you make any changes in your dietary practices.
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Nutrient Timing
I just finished reading this book. If you are serious about weight trainning, you need to read this book. By applying the principles of Nutrient Timing, you'll be able to deliver the precise amounts of nutrients needed at precisely the right time to optimize your muscle-building agents and maximize muscle growth, while minimizing muscle damage and soreness after a hard workout.
The article on the left is a summary of the book, although it is geared toward the swimmer, it is a great summary of the book.
Mike Mentzer
Anyone that is an avid follower of the sport of bodybuilding has heard of Mike Mentzer.
Although it is difficult to summarize his philosophies in one article, this particular piece does a good job.
Click on Mike to see the article.
Forget everything you've heard regarding foam rolling the IT Band. This is one of the best articles I've come across in a long time.
Please, if you don't read anything else on my website, please read this. It makes a lot of sense.
I thank Michael Wood for bringing this article to my attention.
