Hope everyone had an awesome Christmas, I sure did.
Just saw this piece on another site:
“..both calorie restriction and intermittent fasting along with vitamin and mineral intake, increase resistance to disease, extend lifespan, and stimulate production of neurons from stem cells.
In addition, fasting has been shown to enhance synaptic elasticity, possibly increasing the ability for successful re-wiring following brain injury. These benefits appear to result from a cellular stress response, similar in concept to the greater muscular regeneration that results from the stress of regular exercise.
Additional research suggests that increasing time intervals between meals might be a better choice than chronic calorie restriction, because the resultant decline in sex hormones may adversely affect both sexual and brain performance”
And then she made the following, false, statement
“It should go without saying that short-term cognitive and physical performance is not boosted by fasting, due to metabolic changes including decrease in body […]

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

Caleb Lee asked me to write an article for his new product and I thought it was a good opportunity for me to get the message out.
Product page is here
This product is primarily aimed at the beginner and consists of two e-books, interviews (mp3 + transcript in pdf) with seven trainers and a 14 page pdf file called “The Leangains Approach”.
It’s basically me talking about the approach, dispelling some myths surrounding meal frequency, fasting and your metabolism, and protein absorption. Also included in the article is a sample beginner plan and a list of references pertaining to the topics discussed.

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

I don’t believe in Starvation Mode (If you’ve read my book you know why).
However, I do believe in diminishing returns when it comes to weight loss exercises like running or walking.
The amount of calories running or walking causes you to burn (above and beyond your normal resting metabolic rate) is dictated by how much you weigh and how far you move.
If you lose weight then these exercises burn less calories. And, it doesn’t matter if this weight is fat OR muscle.
The bottom line – The more weight you lose the less effective these exercises become at burning calories.
You can watch my video for more details:

BP

Original post by Brad Pilon

I always find it confusing when I read things like:
“Protein slows insulin levels, which you want to keep in balance to avoid weight gain.”
I find it confusing for two reasons.
1) I’m really not sure how you can ’slow’ a level
2) I’m really not sure how they define ‘balance’.
Honestly I really dislike vague terms..especially when applied to science.
What I do know is that from the research conducted on sports supplements we know for sure that a protein/carb meal can have just as big an effect on insulin as a carb only meal. And, that as long as you are eating your insulin levels are going to go up and down…
Watch the Video for more details:

BP

Original post by Brad Pilon

I’ve decided that I am going to have to moderate the comments on my blog.
There is just too much spam, and its ruining it for everyone.
I will continue to allow different opinions, arguments, snide comments…really anything goes, as long as it is not robot-generated spam.
It sucks that I have to do this, but its the best option to keep this blog an informal but beneficial area to share and gather knowledge.
BP

Original post by Brad Pilon

Here are three more ‘Best Evers’ that I want to share. When it comes to the food and hospitality industry, I am very particular about what I like and don’t like, and these three places exceeded my expectations every time I visited them:Best Hotel Ever:
I was involved in a lot of exercise physiology & nutrition research that was being conducted at the University of Nottingham. Before I left the supplement industry we were deep into looking into cellular protein signaling and muscular growth…super interesting stuff.
Whenever I was in Nottingham I made a point to always stay at Hart’s Hotel.
No real gym, barely a lounge…and the rooms were of a mediocre size at best.
BUT, the garden rooms opened up to their garden terrace, essentially making your room “3 walled” – the perfect way to just relax and just chill after a long day of working and being “on”.
If you have ever […]

Original post by Brad Pilon

In keeping with my December theme of sharing my list of “Best Evers” with you, I’d like to share some ‘Best Evers’ that have really helped me with my workouts.
The first is a technique, the second is advice.
The technique I want to share with you is the hook grip.
If you are a big-time dead lifter then you most likely use an overhand/underhand grip when the weights start to get heavy.
I was the exact same way.
Any time I attempted a dead lift above 400 pounds, I moved to an over-under grip. I did my best to make sure I evened this out each set (left hand over, right hand under, followed by right hand over, left hand under).
After years of dead lifting using this grip I had developed chronic lower back pain, and a NOTICEABLY more developed right erector muscle and right trapezius muscle.
(Noticeable to the point that every time […]

Original post by Brad Pilon

As we approach Jan 1 2009 (Far, far too quickly in my mind), I think its best we took a second to consider our weight loss resolutions.
I’m all for goals. I think they’re great, and an INTEGRAL part of success, but it is important that we KEEP IT REAL.
Take the picture below. Same pic, just pre- and post- photoshop work. (I think the original photo is from www.celebritysmackblog.com).
This kind of work is standard in almost all magazines, and movies (ESPECIALLY the new trend of etching in guys abs in action movies…).
So when you are setting your goals, hopes and dreams for 2009 remember, if you want to look like Jessica Alba in 2009, then focus your attention to the gorgeous woman on the left, not the barbi-doll on the right.
BPPS- if this photo turns out to be a fake, the message still stands. Stay realistic in 2009.

Original post by Brad Pilon

December is a month for giving and sharing, and this entire month I am going to share with you my personal list of “BESTS”…
I only know of 3 people who I consider to be truly successful in business.
None of them became successful by taking shortcuts. None of them were the “right place, right time” stroke of luck success story either.
In fact, they all became successful the EXACT same way.
They used the EXACT same method that worked for me in my life, and its the EXACT same method that will work for you no matter what you goal is.
All 3 people had to move outside of their comfort zone in order to become successful.
I had the same thing happen to me…twice.
The first time was when I was in my third year at university. Back then my goal was to bench 300 pounds. Both my workout partner and I were mid-200 benchers […]

Original post by Brad Pilon

“The definition of insanity is doing the same thing over and over and expecting different results”
This quote is used so often in the weight loss industry it has almost become cliche (plus I find it very confusing), so here is one that I find much more valuable.
“We can’t solve problems by using the same kind of thinking we used when we created them.”
This quote is from Albert Einstein, and I think it can be used to describe our current obesity crisis very nicely.
To put it bluntly, if we try to use the nutrition and diet recommendations that caused our obesity problems as a way to FIX our obesity problems, we’re doomed for failure.
If you are happy with your current routine and you are happy with the way it makes you look and feel then you do not need to change your program. IT IS WORKING.
However, if you find your current […]

Original post by Brad Pilon