Monthly Archives: July 2010
Endurance supplements can be boiled down to four main categories which consist of hydration, fuel, recovery and performance.
Hydration is pretty simple. It consists of proper water intake and electrolyte balance. For electrolyte intake during endurance events we usually recommend Hammer Endurolytes.
Fuel is the energy to keep the body moving which is provided primarily by carbohydrates. Think of energy gels like Hammer Gel or drinks like Accelerade, Hammer Perpetuem, or Hammer Heed. These products are designed to be mixed in water and consumed during endurance activities. They consist of primarily carbohydrates with some electrolytes and some may have amino acids.
Recovery products are designed to be used at the completion of a workout. Recovery comes in several parts. The main components to worry about are structural recovery which is concerned with repair of damaged tissue, metabolic recovery which involves replacing cellular energy stores and hormone optimization which requires providing the proper nutrients and rest to normalize testosterone and cortisol. By far the best product in this category is AfterGlow by BioRhythm, with Hammer Recoverite being our next choice for endurance athletes.
Performance supplements should be considered after you have taken care of the basic needs mentioned in the three paragraphs above. It doesn’t make sense to try and improve performance if you are not taking a good recovery drink. Performance supplements are as the name says designed to help improve performance. For endurance athlete’s beta- alanine, creatine and natural testosterone boosters should all be considered. Beta-Alanine is a favorite with endurance athletes as it buffers lactic acid so it allows an athlete to work harder and longer.
In future articles we will go into more detail on supplementation for endurance athletes but this should hopefully provide an easy to understand framework from which to create an appropriate supplementation program.
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In strength-coaching circles, this method is often called the “ten sets method”, “German volume training” or “10×10”. Olympic athletes and bodybuilders have used it in one form or another since the forties. European countries used the 10×10 method in the off-season to help weightlifters gain lean body mass. It worked so well that lifters routinely moved up a full weight class within 12 weeks. Gains of 7-10lbs are average for a six-week training cycle. No one is sure who actually invented it or what the true name is but everyone agrees that it produces big gains.
The objective of the program is to do ten sets of ten reps with the same weight for each exercise (sounds easier than it is). While the first two sets might seem easy, most will start falling short of ten reps after about five sets, just think of the ten reps as a goal to shoot for over the six week training cycle. You determine your starting weight by choosing an amount of resistance that you could perform 20 reps with (roughly 60% of your one rep maximum).
It works by exposing one group of motor units to a high volume of repeated efforts. The body adapts to the incredible amount of stress by growing the targeted fibers at an extremely quick pace. This program mainly uses multi joint lifts and will require an exhaustive amount of work and recovery from large muscle groups so make sure you have proper pre and post workout sups as well as a creatine product like ANS Diesel Fuel to help you get the most out of your hard work.
Day 1- Chest and Back
Sets reps rest interval
A-1 Incline Barbell 10 10 90 sec
A-2 Chin-Ups 10 10 90 sec
(Weighted if needed)
Day 2 – Legs and Abs
Sets reps rest interval
A-1 Front Squats 10 10 90 sec
A-2 Prone Leg Curl 10 10 90 sec
Day 3 – off
Day 4 – arms and shoulders
Sets reps rest interval
A-1 Dips (weighted if needed) 10 10 90 sec
A-2 Seated Dumbbell 10 10 90 sec
B-1 Military Press 10 10 120sec
Day 5 – off
Note: “A1” and “A2” indicate that the labeled exercises are to be performed together as a superset with the rest interval between them.
Pre and post workout nutrition are crucial especially when taking on a workout with this much volume. Pre-workout try mixing MSI Lean Revolution with Intek BCAA’s and for Post Workout Recovery mix 2 scoops of Bio Rhythm After Glow with 1 scoop of ANS Diesel Fuel.
Overweight women with insulin resistance lose more weight after three months on a lower-carbohydrate diet than on a traditional low-fat diet, according to a new study presented at The Endocrine Society’s 92nd Annual Meeting on June 19.
“The typical diet that physicians recommend for weight loss is a low-fat diet,” said the study’s lead author, Raymond Plodkowski, MD, chief of endocrinology, nutrition and metabolism at the University of Nevada School of Medicine, Reno. “However, as this study shows, not all people have the same response to diets.”
As reported by Nutrition Horizon, 45 obese women between the ages of 18 and 65 years—all insulin resistant—participated in the study. Researchers randomly assigned the women to a low-fat or lower-carb diet. The groups did not differ significantly in average body weight. On average, women in the low-fat diet group weighed 213 pounds, while women in the other group weighed 223 pounds.
The composition of the low-fat diet was 60 percent of calories from carbs, 20 percent from fat and 20 percent from protein. Although the lower-carb diet also had 20 percent of calories from protein, it had 45 percent from carbs and 35 percent from primarily unsaturated fats, such as nuts. Menus included a minimum of two fruits and three vegetable servings a day.
Use of prepared meals helped make the structured diets easier and more palatable for the dieters. “We wanted to make this study real-world—anyone could follow this plan by making moderate changes as part of a healthy menu,” Plodkowski said.
Both groups lost weight at each monthly weigh-in, but by 12 weeks, the insulin resistant group receiving the lower-carb diet lost significantly more weight, 19.6 pounds versus 16.2 pounds in the low-fat diet group—approximately 21 percent more on average.
Fish Oil Supplements Can Fight Depression
Adults with major depression without anxiety may find serious benefit from omega-3 fish oil supplements, according to a new study (J Clin Psychiatry. ePub 15 June 2010. DOI: 10.4088/JCP.10m05966blu). Researchers from McGill University recruited adult outpatients (n=432) with major depressive episode (MDE, per Mini-International Neuropsychiatric Interview) lasting at least four weeks for the double blind, randomized, controlled, eight-week, parallel-group trial; 40.3 percent of subjects were taking antidepressants at baseline. Subjects received fish oil supplements containing 1,050 mg/d of eicosapentaenoic acid (EPA) and 150 mg/d of docosahexaenoic acid (DHA) or a matched sunflower oil placebo. Primary outcome was the self-report Inventory of Depressive Symptomatology (IDS-SR30); secondary outcome was the clinician-rated Montgomery-Åsberg Depression Rating Scale (MADRS).
The studies major finds show that fish oils may be able to help combat depression as well or better than prescription medications.