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Study: body clock affects immune system
US scientists say a protein in the immune system is affected by changes in the body’s circadian rhythm, a genetic mechanism that regulates sleep cycles and metabolic changes.
As the immune system needs to detect an infection before its beginning to fight, researchers analyzed the protein involved in the detection process, Toll-like receptor nine (TLR9), which can spot DNA from bacteria and viruses.
Experiments on mice showed that both the amount of producing TLR9 and the way it functioned were controlled by the body clock and varied through the day.
Immunizing mice at the peak of TLR9 activity improved the immune response, researchers announced. The severity of sepsis in the study depended on the time of day infection started and coincided with changes in TLR9 activity.
“It does appear that disruptions of the circadian clock influence our susceptibility to pathogens,” said lead researcher Professor Erol Fikrig adding the finding could have “important implications for the prevention and treatment of disease.”
Scientists also said people with sepsis, blood poisoning, were at a greater risk of death between 2am and 6am.
New study implies that drugs need to be given at certain times of day in order to make them more effective.
Fructose does not lead to excessive weight gain
Fructose is a simple sugar naturally found in fruits, vegetables and corn syrups. Food industries often use high-fructose corn sweetener in making baked goods and sweet drinks.
To answer a public question about whether high fructose causes people to gain weight more rapidly than other types of carbohydrates, Canadian researchers reviewed 31 studies in which participants got similar amounts of calories either through consuming pure fructose or other carbohydrates.
They also analyzed 10 other studies where some participants made no changes to their daily diet while others received extra calories from fructose.
The results showed that adding a little extra fructose to daily foods did not affect weight gain if the participants reduced the equivalent total calories they received from other sugars.
People who followed a standard diet and received extra calories in the form of straight fructose gained excessive weight.
“Free fructose at high doses that provided excess calories modestly increased body weight, an effect that may be due to the extra calories rather than the fructose,” researchers wrote in Annals of Internal Medicine.
The finding suggests that calories obtained from fructose are no more fattening than what received from foods containing other types of carbohydrates.
“Fructose probably isn’t any different than other sources of carbohydrates,” said lead researcher Dr. John Sievenpiper of St. Michael’s Hospital in Toronto.
The study provides further evidence supporting that weight gain is caused by receiving extra calories from any source and not a particular component of the diet such as fructose.
Dual Factor Training – Prepare for MASS gains
Training Theory…
The very words make my spine cringe. Isn’t training theory the love child of those Russian communist scientists from Rocky 4? You know, the one where Ivan Drago is running and lifting and punching machines while pencil neck guys in glasses and lab-coats follow him around with their clipboards and occasionally give each other that leering glance of communist satisfaction. Are these the guys who do Training Theory? What about my teachers from high school anatomy class and freshman PED 100? The professors were self proclaimed “experts,” even though I never saw them in gym, and most looked like starving Somalian children. Were they the great theorists of training? Well, probably not.
The fact is, having a good working knowledge of training theory isn’t just about reading texts from fallen Eastern Bloc countries. When you know why you train the way you do, you can make dramatic progress in the gym concerning your physique and performance through more efficient training. i.e. – you’ll be bigger and stronger and look better naked!
So let’s get started…
There are basically two accepted theories in the world of weight training (and outlined in Zatsiorsky’s Science and Practice of Strength Training).
One is called Supercompensation (or Single Factor Theory), and the other is called Dual Factor Theory. Bodybuilding tends to follow the Supercompensation way of thinking, while virtually every field of strength and conditioning, athletics, etc. follows the Dual Factor Theory. The reasoning that almost everyone involved in strength training adheres to the Dual Factor Theory is because there is scientific proof that it works, not to mention that the Eastern Bloc countries that have adhered to this theory have killed the U.S. at every Olympics since the 1950s.
In the following paragraphs, I hope to prove to you why Dual Factor Theory should be accepted, taught, and adhered to in the world of bodybuilding as well as all other athletes concerned with strength and conditioning.
The Supercompensation Theory has been, in the bodybuilding community, the most widely accepted school of thought. The theory itself is based on the fact that training depletes certain substances (like glycogen and slowing protein synthesis). Training is seen as catabolic, draining the body of its necessary nutrients and fun stuff. So to grow, according to the theory, the body must then be rested for the optimal amount of time, and, it (the body) must be supplied with all the nutrients it lost. If both of these things are done correctly, then theoretically your body will increase protein synthesis and store more nutrients than it originally had! (i.e. – your muscles will be bigger!)
So obviously the most important part of this theory is timing, specifically concerning rest periods. But that’s where the problem comes in. If the rest period is too short, then you won’t be completely recovered, and as a result, the next training session would deplete substances even more, which over a period of time would result in overtraining and a loss of performance. If the rest period is too long then the training would lose its stimulus and you would recover completely and lose the window of opportunity to provide the stimulus again. Improvements only occur when the training sessions are optimally timed. So you are left with the problem of timing workouts to correspond to the Supercompensation wave; anything sooner or later will lead to a useless workout.
A Better Way…
The Dual Factor Theory is somewhat more complex than the Supercompensation Theory. The theory is based on the fact that the body is left with both positive and negative effects from a training session. On the negative side, fatigue sets in. On the positive side, fitness (or “gain” as it’s referred in the exercise phys. world) increases. So the theory works like an equilibrium in that the effect of training is both positive (gain) and negative (fatigue). By striking the correct balance, fatigue should be great in extent, but shouldn’t last very long. Gain, on the other hand, should be moderate, but will last longer.
Typically the relationship is 1:3 – if fatigue lasts x amount of time, then gain lasts 3x amount of time.
Now, granted that’s some deep, confusing stuff, but here is where the wheat is separated from the chaff…The timing of individual workouts is relatively unimportant to long term gains (unlike Supercompensation), and whether fatigue is or is not present, fitness can and still will be increased (which is the goal).
Bodybuilders often get stuck in the “one time per week per bodypart” rut, and that determines how many sets they do and the intensity they use. Since they are not going to change frequency, they end up not changing much over time. So what happens (when you view training through the lens of Supercompensation) is that you beat the crap out of a muscle group and then don’t target it again for another week. This is because you think that the muscle needs time to completely recover before beating it into submission again. Well, the fact is, that when you see training through the lens of Dual Factor Theory, then you’ll note that it is ok to train a muscle group again even if fatigue is still present.
Now the really cool part is this…science has shown that the body responds better in physique and performance enhancements when you have a period of peaking fatigue (2-6 weeks), followed by a period of “unloading” (1-4 weeks). (Unloading just refers to a time where you allow fatigue to fade. This usually means active unloading, where you continue to train, but with reduced intensity, volume, or frequency. Occasionally it could mean total rest.) You view entire weeks and maybe months, as you would’ve viewed just one workout with Supercompensation. For example, with Supercompensation, one workout represents a period of fatigue. But, in the Dual Factor Theory, up to 6 weeks would represent a period of fatigue. With Supercompensation, a day or two (up to a week) represents a period of rest. But in the Dual Factor Theory, up to four weeks may represent a period rest.
So to recap…
- Each training session exerts both positive (gain) and negative (fatigue) aspects. Instead of thinking of each training session as fatiguing and then the next 6 days as recovery, begin to think of entire periods of training as fatiguing or recovery.
- Obviously then the most important thing is to understand how long and how hard to “load” during the fatiguing phases and how long and how much to “unload” during the recovery phase.
Applying it to the real world…
When setting up dual factor periodization for the bodybuilder, it is important to remember to plan for periods of fatigue and periods of rest. During a fatigue period (say, 3 weeks), you slowly build up fatigue, and never fully recover. Then you have a period of recovery (another 1-2 weeks) where you train with reduced frequency, volume, or intensity.
In a future update, we’ll cover how long and how hard to load and unload, why it’s important to train muscles multiple times per week, why you don’t have to go to complete muscular failure, and we’ll break down a sample Dual Factor Hypertrophy split.
But hey, what good is it to give you all this info without giving you something to do with it today?!
So here is a sample plan for loading and unloading weeks for an athlete looking to put on slabs of mass and gain tons of strength.
THE PROGRAM
Loading Weeks: (2-3 weeks)
Upper Body Workout One: (Monday)
1. Barbell Bench Press: (flat or incline, primarily wide grip, 4×10 with the same weight for each set)
2. Dumbell Press (flat, incline, or decline for 3×8-12 same weight)
3. Horizontal Lat Work (heavy barbell rows, 5×5)
4. Shoulders/ Traps (emphasis on medial delts – shrugs, high pulls, dumbell cleans, lateral raise complex, face pulls – pick 1-2 exercises for 4-6 sets total)
5. Tricep Extension (skull crushers, French presses, JM Presses, rolling dumbbell extensions, Tate Presses, pushdowns – pick one exercise for 3×10-12)
6. Biceps (1-2 exercises, 3-5 sets total)
Lower Body Workout One: (Tuesday)
1. Heavy Squats (butt to ankles, 5×5 working up each set to a 5rm, or try for a 3rm or even an occasional 1rm)
2. Goodmornings (3×5 same weight or work up to 5rm)
3. Pullthroughs (3-5 sets of 10-12, some arched back, some rounded back)
4. Glute Ham Raises or Hamstring Curls followed by Leg Extensions (2 sets each)
-or-
4. Leg Presses (3-4 sets of 10-12) –or- Occasionally a Hack Squat (for 3-4×10-12)
5. Weighted Abs/ Obliques (5×10 total – weighted situps, ab pulldowns on high cable or with bands, dumbbell side bends, etc.)
Upper Body Workout Two: (Thursday)
1. Flat Barbell Bench Press (close or regular grip – heavy work 1rm, 3rm, 5rm, or 5×5)
2. Board Press/ Floor Press (5rm usually start where you left off on bench press)
3. Overhead Press (Standing military press, push press, dumbbell overhead press – various rep schemes – 5rm, 5×5, 4×10)
4. Dips (2-3 sets)
5. Vertical Lat Work (lat pull-downs or pull-ups – 5+ sets – if on lat pull-down use different bars and work different planes)
6. Triceps Extension (skull crushers, French presses, JM Presses, rolling dumbbell extensions, Tate Presses, pushdowns – pick one exercise for 3×10-12)
7. Biceps (1-2 exercises, 3-5 sets total)
Lower Body Workout Two: (Friday)
1. Lighter Squats (back squats or front squats for 5×5 or 4×10 with the same weight)
2. Deadlifts (conventional deadlifts or deadlifts standing on 2-3″ box, mat, or 100lb plate – 1rm, 3rm, 5rm, or 3×5 same weight, )
3. Pullthroughs (3-5 sets of 10-12, some arched back, some rounded back)
4. Glute Ham Raises or Hamstring Curls followed by Leg Extensions (2 sets each)
5. Weighted Hyperextensions (2-3×10-12)
6. Weighted Abs/ Obliques (5×10 total – weighted sit-ups, ab pull-downs on high cable or with bands, dumbbell side bends, etc.)
For unloading weeks (1 week), reduce volume drastically by completing only the first two exercises on lower body days, and the first three exercises on upper body days. Slightly reduce intensity/load (with regards to one rep max), and keep frequency the same (four workouts per week.)
Remember, if you consciously decide from the start that that you are going to have to take your body to the edge at least once every training cycle, you can plan when you do it, and how long you have to recover from it, you can have shorter training cycles, more precisely timed peaks, and generally more progress.
Remember that we’ll break down this plan in the a future post. Until then, lift and have fun!
Cut at All Costs – Update
Hi all
Well it appears that Cut at all costs is taking longer to bring back out to you guys and gals eagerly waiting for it that did War and Peace to write (or indeed write) As Del Boly in Only fools and horses says when someone tells him it took him 10 years to finish his book, Del boy replys – “I am a slow reader myself”
So what has happened to the most anticipated Bodybuilding book of the new decade of the 21st century? We firstly sorry for the slow time to write this update. You may send me dead Rodents in revenge!
Well we was expecting (and indeed told you this) that the new print run would come to use in the middle of January. We we did not lie (would we ever!) the batch of books came as always by a bad tempered delivery driver who thankfully did not throw the boxes over our office fence as he sometimes does (and for which I often set my Pet Parrot on him)
We opened the box with all the glee of a child opening their Christmas present. And in this case, instead of that Child recieving a nice Xbox 360 game, he got an itchy, bad fitting jumper from Grandma.
Well we got the Jumper in the form of a load of books that had – and this is not a typo- all the inside pages back to front. Yes page one was at the end, going right up to the last page on page – well- one.
Quite how this can happen with modern day printing, and especially as our printers get a nice fat fee for setting up our books, is beyond me. Maybe they were printing the book for a different market? Is it the Chinese or Arabs that read backwards?
Anyway as much fun as it would have been to get your reactions to such a book, ranging I guess from “I want a F***ing refund” – ” Your work in going backwards these days” or more likely – ” Damn I took a few more Bio-Boost than was good for me, I am seeing pages backwards now!” I thought it best, as annoying as it was for you, and for us, to get the books fixed.
Now off course, customer services these days (apart from our Amanda, who is a gem) is a very hard thing to deal with. My first conversation with the printers to get the book fixed went a little like this:
Me: Hi, I have a problem with my books I recieved
Printers: Well you should have written it differently.
Me: Well it is not the content, I mean not MY writing that is wrong. The book, the inside pages. They are back to front.
Printers: Well that is how you ordered it
Me: Why would I order my book to run from page one on the backpage?
Printers: You tell me, you wrote it.
Me: Yes, Yes I wrote it, we have confirmed this. But I recall writing it with page one starting on the front page. You know? Where the first page normally starts with English books
Printers: You wrote it in English?
Me: Well the word ‘English books’ may have given the game away there
Printers: So what do you not like about your order?
Me: The fact that this book is written for those who are living in a dimension where time (and pages I presume) runs backwards or at best those that read books when under the influence of Glue.
Printers: So you would like a replacement?
Me: Well that would be the best thing. It was after all the fault of you employing beavers to print my book.
Printers: (pause) I can assure you all our staff are qualified
Me: Well that is good. Do the Beavers also have a union?
Printers: (ignoring me) Well please send the books back. They will have to be checked to confirm their is a defect.
Me: Such as the pages running backwards?
Printers: Any defect that meets with our return and replacement policy.
Me: Do you have to get a medicial note to prove English speaking people do not read backwards?
Printers: (ignoring me) I’ll forward you on to the returns department.
Me: Thanks. Oh and give my regards to the Beavers
Well, long story short the books are back and (hopefully) the printing presses are running (with or without our furry, buck toothed friends) and we should have them back very soon, in a format that homo sapiens can understand.
For those that are thinking of killing themselves or others with a rather sharp piece of cucumber because of the wait and delays -please do neither of these things. Contact Amanda (securepayments@bio-freak.com) and she will give you a full refund asap.
For those who still have the nerves of steel that marks us out as Bodybuilders and are willing to wait longer than it takes to cycle around the world – on a bike with no wheels- you WILL get your copy as soon as we humanly can get it to you.
Please keep visiting the site and checking out the newsletter – where I will update you with more whimsical tales on the progress of this item.
James
Bio-Freak
Forget BRAWN and HARDGAINER – this is THE Bible for the Natural Bodybuilder who will except no limitations to greatness! On Sale!
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If you are on drugs then this book will show you how to triple your gains without adding any more pills or potions to your regime.
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This book will not belittle you and call you a hard gainer. There is no such thing, only lack of knowledge seperates the genetic freaks and you. Knowledge is the new genetics.
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This book has one mission. To transform the potential of even the least genetically gifted and finally give them the power to be massive, lean and strong.
This book is aimed at 100% natural bodybuilders and is layered in a step by step battleplan for reaching your full potential. Almost every book, article or magazine out there is based on the experiences of bodybuilders who take drugs and if you are natural and follow this information you will remain small and weak.
This book shows you how anyone with the drive can become whatever they want in bodybuilding without the use of a single tablet or injection.
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Total rethink needed on dieting: scientists
Obesity rates have doubled worldwide in the past 30 years, coinciding with a growing food surplus, and the ensuing epidemic has sparked a multibillion dollar weight loss industry that has largely failed to curb the problem.
Current standards in the United States, where two thirds of people are overweight or obese, advise people that cutting calories by a certain amount will result in a slow and steady weight loss over time.
But that advice fails to account for how the body changes as it slims down, burning less energy and acquiring a slower metabolism, researchers told the American Association for the Advancement of Science meeting in Vancouver.
The result is a plateau effect that ends up discouraging dieters and sending them back into harmful patterns of overeating.
As an example, researcher Kevin Hall offered up his large vanilla latte, purchased at a popular coffee shop. When he asked, the barista told him it contained about 240 calories.
“The notion was if I drank one of these every day and then I replaced it with just black coffee no sugar, then over the course of a year I should lose about 25 pounds, and that should just keep going,” Hall told reporters.
“People have used this sort of rule of thumb to predict how much people should lose for decades now, and it turns out to be completely wrong.”
Hall, a scientist with the US National Institutes of Health, said his work aims to “come up with better rules and better predictions of what is going to happen when an individual changes their diet.”
He and colleagues said their scientific model is aimed to help doctors and policymakers, while a “back-of-the-envelope calculation” for consumers means cutting small amounts of daily calories, but expecting to cut more over time.
“If I want to lose 10 pounds of weight eventually, I have to cut 100 calories per day out of my diet,” Hall explained.
“You’ll get halfway there in about a year, and then you will eventually plateau, (reaching the goal) after about three years,” he added.
“For folks abroad that works out to about 100 kilojoules per day per kilogram. The contrast is the old rule of thumb predicts twice as much weight loss after a year, and it gets worse after that.”
The new model gives dieters one calorie goal for short term weight loss and another for permanent weight loss. Exercise is also calculated in to help set realistic goals.
Tests on small numbers of adults who were fed strictly controlled diets showed the model was accurate, though real-life situations are harder to predict.
Study co-author Carson Chow, also with NIH, said the daily calorie cut needed for weight loss was actually smaller than researchers anticipated.
“It is essentially one cookie different a day, so a 150 calorie cookie leads to a seven kilogram (15 pound) difference in weight. That is huge in my opinion,” Chow said.
Their model was first published in The Lancet in August 2011, and a link is available at http://bwsimulator.niddk.nih.gov
“People can plug in some information about their initial age, their height, their weight, some estimate of their physical activity level,” Hall said.
Add in a goal weight and the “model will simulate what changes of diet or exercise that person would have to do to achieve that goal weight, and then even more importantly what they need to do permanently maintain that weight loss.”
Since The Lancet article appeared, the notion has not exactly taken the world by storm, in part because it’s not primed for public use, but is mainly aimed at doctors and researchers with adult American patients for now.
Also, if a dieter enters an extreme weight goal, the number of calories the model returns may be much too low to be realistic or healthy, so it needs an expert’s interpretation.
“It’s not particularly user friendly… but it is still relatively informative,” said Hall, who maintains hope that some day his message will be heard.
“There is a lot of inertia behind these old rules of thumb,” he said, adding that he was heartened by an editorial in December in the journal of the American Dietetic Association that commented on the idea of a weight loss plateau and mentioned the new simulator.
“It’s going to take some time to get the public and the professional community aware that there is a new way of doing things, and we actually have some tools that weren’t available before.”
Demystifying Training
We all get caught up in thinking that the next ‘new’ training system will be the one that brings it all together. Part of our constitution as humans is that we seek change and ultimately to make oneself better, so it’s not surprising we want something new. No doubt my own MGT fills this role for some and for those who try it, it is effective and unique.
But, it is not for everyone because it doesn’t meet their needs and this is to be expected. We all have been on training systems that don’t click with us given our past experiences in the gym and in the books.
Below I want to explain a few things that can help every single person plan a training system that is effective and unique for that person.
There are six basic elements to any training system.
1. Number of Sets
2. Number of Reps per Set
3. Weight Used
4. Time of Overall Session and Frequency
5. Length of Rest Periods
6. Exercises
The first three when combined (sets * reps * weight in ‘x’ amount of time ) give you an overall volume for the session. Overall volume should be increased ever so slightly and only when needed, thus you should always know what your overall volume is session to session. Overall volume though is not the whole story on volume. The weight being used can drastically effect the intensity level of a session although the volume may be much less. As the weight goes up, the intensity increases and the volume will accordingly decrease. For instance, let’s say your max was 500lbs. in the squat. If you did 10 sets of 3 reps at 250 lbs. or 50% of your max, your overall volume would be 7500lbs. for the day. Contrast that with 5 sets of 3 reps at 475lbs. or 95% of your max, where your volume for the day would be 7125lbs. Which one is going to be harder? Clearly most cannot even complete the second, yet it has an overall volume that is much less than the other day’s session. So, overall volume is important as a guide to keeping within a range but only if your intensity is roughly the same and in the same amount of overall time. When then intensity varies, the volume should naturally drop somewhat and then you should take a baseline for the higher intensity/lower volume work and use that in the same way. It seems to me that ideally a trainee would want to have baselines of overall volume set at 50, 60, 70, 80, and 90 percent of a max so that overtraining never becomes an issue regardless of the intensity.
Sets and reps should be varied based upon the previous relationship between overall volume and intensity. But, we add a new dimension of intensity being increased by adding reps instead of weight. Most trainees opt to add SETS instead of just reps and that is a mistake. It doesn’t take much to increase the volume for a week, often just the addition of a rep or two on your major exercises. In general you want to find a number of sets that is effective for you, stay with that, and progressively add reps. When progress stops, cut back the sets by one or so, and see if that solves the problem. Eventually cutting back on the sets doesn’t work, so now you must increase the number of sets but decrease the intensity. If you have been doing the previous weeks correctly, you are pretty much fried from doing near limit rep work, so three or four weeks of higher reps at about 60% of your max is just is what needed to keep progressing. When I train people I rarely do anything drastic to their training on my program when progress slows, it’s simple modifications of a rep here or there, along with looking at patterns of what works and what doesn’t. For example, if I stay in the 9 rep range for shoulders, and I do 2-3 sets at about 77% of my max, I can add a rep every week for about 5 weeks. Then I hit a wall and I can resort to what I mentioned above or something different like rest period variation.
I think that the MOST important element of any training system that is consistently overlooked are rest period variations. Staying with the same example from above, if I were doing 3 sets with two minutes between sets and I started decreasing that time, I may only get the SAME number of reps; however, I have increased my volume due to the work being done in an overall shorter period of time. Rest periods then add a third dimension of intensity by effecting the overall time that the session is accomplished in. If you have never done sets with 1 minute between them, keep your total number the same and give it a shot. You will undoubtedly lose reps which will decrease your overall volume, yet your intensity will be much greater given that the session was accomplished in much less time. Overall time guidelines are no more than 50 minutes on any given day. After that your test levels decline and you start going catabolic. By shortening rest periods you shouldn’t need more than 30 minutes for ANY session. If you are training properly, you should never train more than two days in a row (and only then on a particular split), and for many you should always have a rest day after a training day.
So, you have five basic elements that all need to be considered along with the various ways intensity is factored in when the elements are combined. Once again this is not rocket science. You can’t do a high number of sets or reps at a high percentage without beating yourself into the ground nor can you grow much from no percentage and endless sets. You have to find the medium that works for you and then vary ever so slightly your reps, sets, weight and rest periods. Trust me, if you learn to do this, you will be able to design your own program and it will be very effective. If you don’t learn to recognize the relationships between these five elements, you will either be undertrained or overtrained, and in either case, you won’t be obtaining the results that you desire.
As far as exercise choice goes, I think every session should begin with a multi-joint movement: squats, deadlifts, bench press, dips, leg press, military press, rows and the like. I prefer barbells to dumbells. 3-5 sets of these exercises, and 5-6 more sets of one to three other exercises should constitute your session. Total sets then should be about 12-15 for the day at most.
For instance, I like grouping lower back/upper back/biceps together.
Deadlift—warmups (not counted)
3 sets of 7 reps with 2 minutes between sets
Rest three minutes
Barbell Row—3 sets of 12 reps, one wide grip, two narrow grip, one minute between sets
Rest two minutes
Close Grip Pullups—1 set to failure
Rest three minutes
Barbell Curls—warmup, 2 sets of 15 reps, one wide grip, one narrow grip
1 minute between sets
Rest three minutes
Crunches –ss- Leg Raises, 20 each way
When I can complete ALL of my sets getting the required number of reps, I can then add weight to ONE exercise OR add a few reps. Until I get all of my sets with the required reps nothing is increased. I always increase the first exercise as it will be most beneficial to one’s overall progress. Or, if your goal is to drop some body fat and have more hypertrophy start decreasing the rest time between exercises and then sets. Do it gradually and you’ll be able to keep your strength while getting leaner.
Hopefully then, you can see how to incorporate all of this into an effective training system for yourself. What is above is more or less the basic principles that I use when I train someone on my MGT. If you are sensitive to your body and a good record keeper, you can run this all on your own rather easily. I don’t do anything special other than recognize patterns that you may not see and then utilize them to keep you progressive. My clients usually need me for about six months and then they can run my complete system. Educate yourself about yourself by using the principles above and you’ll end up where you want to be.
Exercise in early adulthood reduces osteoporosis risk
A Swedish study has found that people who regularly exercise in their early twenties will have stronger bones and are less likely to get osteoporosis later in life.
Osteoporosis is the thinning of bone tissue and loss of bone density over time. The widespread condition increases the risk of bone fractures and disability especially in older people.
A study of 883 Swedish men uncovered that those who increased their level of physical activity between the ages of 19 and 24 showed greater bone density in the hips, lumbar spine, arms and lower legs.
“The men who increased or maintained high levels of physical activity also developed larger and thicker bones in their lower arms and legs,” said lead author Mattias Lorentzon of the Sahlgrenska Academy at the University of Gothenburg.
Bone strength is determined early in life, and the bone mass accumulated in younger age can considerably reduce the risk of bone fractures in older age, the study highlighted.
Previous findings had also suggested that exercising before and during puberty is significantly effective in building stronger bones, researchers mentioned in their report published in the journal of Bone and Mineral Research.
“These findings suggest that maintaining or, ideally, increasing physical activity can improve bone growth in our youth, which probably reduces the risk of fractures later on,” Lorentzon added.
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