See Some Warriors Sweatin’ It Uuupp!

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I wanted to make a post outlining the most common strength training mistakes I see in the gym on a regular basis. I know that all of us reach sticking points in strength gains, but you could be doing a few things in your workout that are sabotaging your own progress. In my rush to getting stronger in my early days of lifting, I made these same mistakes. Use this post as a checklist next time you get stuck. Strength training is safe and easy when done properly, but can make you weak and sore if done wrong.

[I was overdue for an odd photo, so this should do the job. As usual, only about 1/2 of the photos on my site have anything to do with the article. This weekend I am going with a few friends to a beach house that has a nice hot tub overlooking the […]

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Low carb again

Given that my post Low Carb Talibans caused such a stir, I thought it would be appropriate to link Lyle’s latest article about low carb diets and the “metabolic advantage” Enjoy, folks.
If you consider buying any of Lyle’s books, which you should, make sure you read my reviews.

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Original post by noreply@blogger.com (Martin Berkhan)

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Interviewed by Adam Steer

Here’s an interview I did with Adam Steer from Better is Better. Includes a book excerpt.
Other interviews, discussions and articles:
Interviewed by Leigh Peele
Intermittent Fasting Roundtable
Sure-Fire Fat Loss
Excerpt from Knowledge and Nonsense

There are only a handful of big names in the Intermittent Fasting game. As many of you will know, I’m a big fan of Brad Pilon and his Eat Stop Eat approach. But another name that continues to attract my attention is Martin Berkhan of Leangains. His approach is quite different to that of Brad, so I contacted him to see about getting an interview with him. To my great pleasure he agreed.
As you’ll see, Martin’s focus, like Brad’s, is mainly on physique. However, the evidence supporting the health benefits of Intermittent Fasting just keeps piling up and I think that no matter what approach you take you’ll reap the rewards of vitality and wellness.
Enjoy!
Adam: When asked to tell […]

Original post by noreply@blogger.com (Martin Berkhan)

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Low Carb Talibans

I subscribe to the idea, that the best diet is the one you can maintain in the long run. For me personally, this entails intermittent fasting and a cyclic approach of higher/lower carbs, plenty of protein and low/moderate fat. My main focus lies on high quality foods, with nutritious and satiating properties, and not discrimination towards a particular macronutrient.
I don’t believe there is any magic to be had when one is excluding fat or carbs from their diet. Both have their place. However, there are people that subscribe to a completely different set of opinions.
After watching the documentary Religulous(melding of “religion” and “ridiculous) yesterday, it dawned upon me how much some religious fundamentalists have in common with certain nutritional fundamentalists. In recent years, I have seen the rise of one group in particular. I prefer to call them the low carb talibans.
When I am using the term ‘fundamentalist’ here, I […]

Original post by noreply@blogger.com (Martin Berkhan)

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It seems like winter colds strike with a vengeance right now, at the end of the season. In my household we drink literally gallons of ginger and honey tea during the cold months. Fresh ginger tea is delicious, and it wards off colds pretty well. But when I was felled last week by a particularly nasty cough, I had to turn to something stronger.

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In my article titled “Why Cardio Is Not Your Answer to Weight Loss!” I talked about metabolic resistance training being the most important type of exercise to do for weight loss.Q: What exactly is “metabolic” resistance training?A: Metabolic resistance training, simply defined is: training with resistance that elevates your metabolism. The calories that you burn AFTER you train are what count in this type of training. The goal is to create more work for your body, restoring itself to pre-workout levels, so that you’re burning more calories for the next day and a half.

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HealthFIT News: Metabolic Resistance Training defined

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16 Feb 2009 Practicing Intermittent Fasting Versus Calorie Restriction Permalink|View Comments (10)|Post Comment|Share|Posted by ReasonLoading…Intermittent fasting and calorie restriction are two ways of reducing your calorie intake to obtain health benefits. Intermittant fasting might be accomplished by eating every other day, for example, while calorie restriction means eating every day, but eating less. In both cases, you have to make sure your intake of micronutrients is optimal, and your physician agrees, as for any sane dietary choice. On the scientific side:Both calorie restriction and intermittent fasting produce significant health and longevity benefits in shorter-lived mammals such as mice, and at least significant health benefits in primates, including humans.

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Practicing Intermittent Fasting Versus Calorie Restriction – Fight Aging!

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Paleo+Intermittent Fasting+CrossFit works. 32 Comments Sunday, February 15th, 2009 I Just received this email, thought I’d pass it along. A key feature I;d like to point out is that Mike got his food quality squared away, made sleep a priority and used intermittent fasting in measured, smart doses. The result? Better performance and health.

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Paleo+Intermittent Fasting+CrossFit works.

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This is my favorite feedback ever:
Today was the first time I used this program. After a few days of debting on weither of not to get it, I am glad I did. But, tomorrow, when I wake up sore, I will thank you again

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It’s official:HIIT training is AWESOME!!!Researchers from Heriot-Watt University in Edinburgh, Scotland have concluded that:The efficacy of a high intensity exercise protocol, involving only 250 kcal of work each week, to substantially improve insulin action in young sedentary subjects  is  remarkable. This novel  time-efficient  training paradigm can  be  used  as  a  strategy  to  reduce  metabolic  risk  factors  in  young  and middle aged sedentary populations who otherwise would not adhere  to  time consuming traditional aerobic exercise regimes.Art by Bill Hall – billhall.comAnd for those of you that don’t know, here are the risk factors of Metabolic Syndrome that HIIT training is so effective at reducing:Abdominal obesity (excessive fat tissue in and around the abdomen) Atherogenic dyslipidemia (blood fat disorders — high triglycerides, low HDL cholesterol and high LDL cholesterol — that foster plaque buildups in artery walls) Elevated blood pressure Insulin resistance or glucose intolerance (the body can’t properly use insulin or blood sugar) Prothrombotic state (e.g., high fibrinogen or plasminogen activator inhibitor–1 in the blood) Proinflammatory state (e.g., elevated C-reactive protein in the blood) People with the metabolic syndrome are at increased risk of coronary heart disease and other diseases related to plaque buildups in artery walls (e.g., stroke and peripheral vascular disease) and type 2 diabetes. It’s estimated that over 50 million Americans have it.And I am 100% sure that you don’t want it.So, what do you need to do?Go to your doctor and get checked out – Max intensity sprints combined with a sky high B.P. is just asking for trouble. Go through my HIIT resources Find an exercise bike, set of stairs, outdoor track or even a carpeted area in your home to do burpees Schedule 3 x 15 minute HIIT workouts per week Get HIITing And I am serious about the doctor.

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HIIT Training: The Cure for Type 2 Diabetes and Obesity? – Health …

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