I’ll have another Q&A up soon, but I figure I’d drop by real quick and link some worthwhile reading and listening material.
* Ryan Zielonka writes about his experience with my RPT system.
“Intelligent HIT – the kind promulgated by Martin, at least – keeps volume to a minimum. Major movements are trained infrequently. Martin has taken his cues from guys like Arthur Jones and Stuart McRobert, altering the workout week to an extended 8-day schedule and emphasizing progressive overload over volume.”
…”For the past four weeks I was in the gym three times every eight days. My bench press improved by 30lbs for five reps. My deadlift improved dramatically, over 80lbs for four reps. Back squat didn’t move as much as I would have liked, from four to six reps with a 15lb increase in weight.”
– Ryan
Some pretty solid gains. I’ve been getting e-mails from people that tried my template from The […]

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

Good article by Lyle.
You can check out the progress I made with 16 hours of fasting and three meals a day here.
I should note that gaining muscle on an intermittent fasting setup is not for everybody. For some people, it’s simply burdensome to eat the calories required for growth, in which case splitting meals in a more conventional manner is the better approach.
However, most find they get used to the meal pattern after a few days of adaptation, seen through decreased hunger during the fast and a greater appetite in the post-workout window (where the overfeeding takes place). This adaptation is mediated through the hunger hormone ghrelin, which increases/decreases according to habitual meal patterns.

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

In a recent podcast, Lyle announced a collaborative book project with me, Alan Aragon and Borge Fagerli. This book will precede the book I’m working with, but will include a little something on intermittent fasting and bodyrecomposition by yours truly.
For those not familiar with Alan Aragon, he’s a nutritional consultant, contributing editor to Men’s Health magazine and also maintains the excellent Research Review. I highly encourage anyone with an interest in this field to subscribe to RR, and I do so myself.
Borge Fagerli is a personal trainer and the founder of MyRevolution, a norwegian company which provides their own line of supplements and online based training. An alround smart guy, and creator of “Myo-Reps”, a rest-pause style of weight training (google it, there are thorough explanations/guides available).
I’m excited about this project, and it shouldn’t be too long before it’s out. At least not compared to the book I’ve been […]

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

I’ve been very busy the last two weeks, which is why I haven’t found the time to post. I have an interesting post coming up soon though. Hopefully later this week.
On another note, I invariably end up deleting e-mails/consultation inquiries now and then, as some end up in my spam folder. I usually try to answer every e-mail, however briefly, so if you didn’t get a reply then resend it and use “Leangains” as the headline.

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

What is your workout schedule? What do your meals look like? How did you lose weight and stretch marks after pregnancy? These are just a few of the questions you sent in last week.
Hello, everyone! It’s Carrie Sisson here today to field your questions. Last week Mark and I asked for any questions you might have about my experience living the Primal lifestyle. I want to thank everyone who commented for your kind words and thoughtful questions. I’d love to hear your thoughts to my responses in the comment board today. Thanks again and Grok on!

Fitness Questions
What kind of workouts do you do?
I love to be outdoors, hiking or sprinting on the beach.

I work out in the gym with a personal trainer (a bodybuilder who won the Miss California title) to maintain my muscle tone and strength. I also do some yoga, because I love the way I feel after […]

Original post by Mark Sisson

Ryan Kwanten is an example of a guy who stays extremely fit without going anywhere near a gym. He also keeps a normal amount of muscle mass for his frame, while keeping his body fat low. The result is a physique that looks great in nice clothes as well as on the beach. True Blood is an extremely entertaining show by the way, me and my girlfriend are hooked. So let's talk more about Ryan Kwanten's workout and how he stays so lean.

[The cool thing about being slim and muscular is that you can look great in stylish clothing. You certainly don’t have to be as slim as Ryan, but there really isn’t a big need to go out of your way to add a bunch of muscle. Being the normal size for your frame with exceptional conditioning, will create a better look than endlessly pursuing muscle mass.]
A Bit […]

Original post by admin

Confession: The squash chips failed miserably. Or rather, I failed miserably at the squash chips. I gave it the old college try after reading about Diana’s new love affair, but to no avail. I used a conventional oven to try and “bake” the squash slices, but the chips barely resembled something edible at the end, let alone a chip. They burned easily the first several trials, and instead of crunchy they came out oily, wilted and too-salty. Nothing I would eat if it was served up to me alongside a bowl of baba ganoush!
The baba ghanoush on the other hand was delicious.
And it’s simple to make. Just poke a few holes in the eggplant it to prevent explosion, pop it in the oven on a tray for 30 minutes, remove, peel, pulverize and mix in the other ingredients. It’s a fantastic alternative to non-Primal dips.
Now back to the squash chips. […]

Original post by Worker Bee

Is there anything more comforting on a chilly autumn evening than a bowl of soup? It warms the body and the soul, especially when the broth is infused with aromatic, slightly spicy ginger. Ginger has long been thought to be a natural immune booster. With flu season on the horizon, homemade soup with ginger broth is exactly what your body needs. Health benefits aside, an even better reason to make Ginger Soup with Scallops and Shrimp is that it’s darn tasty.
Homemade stock will make the best-tasting soup and if you take time to fill your freezer with chicken stock now, you’ll be thanking yourself all winter. Once you have stock, it only takes a few minutes to infuse the flavor and healing properties of fresh ginger root into it. Ginger adds an intensity of flavor to stock that is both soothing and invigorating. It awakens your senses and warms you […]

Original post by Worker Bee

A few years ago I decided to visit a few fitness forums to give helpful advice. Unfortunately back then, there were only two types, hardcore bodybuilding forums or extremely generic health and fitness forums. My experience with forums back then was a negative one. Luckily things are looking better on the fitness front. These days, there are several that are worth your time. I have a few suggestions of my own, but would love to use this post to create a growing list of good forums. Feel free to add to my list in the comment section!

[On the Internet, you have to weed through a lot of pollution to find the good stuff. Once you find a good forum make sure and protect it and keep it from degrading into something bad.]
My Brief Experience With Forums Made Me to Start This Site

About two and a half years ago […]

Original post by admin

Wish I had included this quote in ‘How Much Protein’:
Finally, research published in 2008 by Beelen et al [Beelen M, 2008] suggests that the effect that eating protein during a workout has on protein synthesis is no different then the effect that the workout alone has when you continue to measure after 9 hour of recovery.

Bottom line, it’s your workouts, and how well they are planned and how hard you work, that determine how much muscle you gain.
Going to file this one away for the 2nd edition!
BP

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Original post by Brad Pilon