The Body Power Expo at the NEC in Birmingham on 9th and 10th May was a huge success. You can read the report here. MuscleTalk had a great stand and we look forward to being involved in the event in 2010.
New articles, interviews and reports in May:
- Fitness Training for the Female Beginner
- Report on Raw Power Sunday
Past Bodybuilding Articles, with categories making it easier for you. All of our main and past newsletters articles are listed there.
MuscleTalk T-shirts! - new designs coming soon!
*** Best wishes from James Collier and The MuscleTalk team! ***
See you at www.MuscleTalk.co.uk
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*** Echium Oil ***
By James Collier, BSc (Hons), RNutr - Nutrition Consultant www.healthyaction.co.uk
Over the past months we have been hearing the words 'echium oil' cropping up more and more frequently, so I thought it was time I did some reading to find out what it's all about and if there are any worthwhile nutritional benefits from including it in a diet.
Echium oil is obtained by refining oil extracted from the seeds of Echium plantagineum. Plants of the genus Echium from Macaronesia have a very high amount of the omega-6 fatty acid gamma-linolenic acid (GLA) and the omega-3 fatty acid stearidonic acid (SDA). Omega-3 and omega-6 polyunsaturated fatty acids are found in many foods such as oily fish, avocados, nuts, seeds, sunflower, rapeseed, flaxseeds / linseeds and olive oils and foods made from these ingredients. Both types of polyunsaturated fatty acids have positive health effects if consumed in the correct balance.
Some omega-3 fatty acids are found in certain vegetable oils, such as linseed / flaxseed, walnut and rapeseed, but these aren't the same type of specific fatty acids as those found in oily fish. Evidence suggests that the type of fatty acids found in vegetable sources may not have the same benefits as those in fish, which is why we're encouraged to consume oily fish at least twice a week. Obviously this is not ideal for vegetarians, but with echium oil there is an alternative. Echium oil is rich in SDA, which is naturally converted to the important long-chain omega-3 fatty acid eicosapentaenoic acid (EPA) in the body, but up to five times more than other botanical omega-3 oils.
Furthermore SDA and GLA have been found to work synergistically to help the body make the beneficial EPA. Research shows that 1g of SDA from echium oil can help the body produce as much as 300mg of EPA (James et al, 2003). It is claimed SDA rich echium is five times more effective at converting to EPA than alpha-linoleic acid from flaxseed oil. Thus echium oil is a great solution for vegetarians and vegans.
Also echium oil has been shown to increase plasma and neutrophil long-chain (n-3) fatty acids and to lower serum triglycerides in hypertriglyceridemic humans. (Surette et al, 2004). In the food industry echium oil has applications as a good ingredient in a range of food products, including milk and yoghurt based drinks, breakfast cereals and nutrition bars and in nutritional supplements.
Echium oil is an ideal nutritional omega-3 and -6 supplement for those who are vegetarian, vegan, allergic to fish or simply can't stand the taste of oily fish, to help boost the levels of the important fatty acids in the diet.
References:
Surette et al (2004). Dietary Echium Oil Increases Plasma and Neutrophil Long-Chain (n-3) Fatty Acids and Lowers Serum Triacylglycerols in Hypertriglyceridemic Humans. The American Society for Nutritional Sciences J. Nutr. 134:1406-1411
James et al (2003). Metabolism of stearidonic acid in human subjects: comparison with the metabolism of other n-3 fatty acids. Am J Clin Nutr. 77(5):1140-5
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*** Up-Sets ***
By Aarron Lambo - MuscleTalk Assistant
On 28th May MuscleTalk held a photo shoot at Gold's Gym, Bedford for Daz Ball as part of their (Golds') one year anniversary. Before hand James, Hazel, Daz and I had a training session - arms. We did a few exercises, alternating biceps and triceps, just the run-of-the-mill basic ones, including a couple I had not done before, for instance close-grip press for triceps and concentration curls for biceps, which felt good shocking the muscles with different movements; I'm even feeling the after pain now two days later!
However one principle which really blew my arms up and gave me a pump I never thought I could get was, what Daz likes to call 'up-sets'. Now, I had not heard of them let alone carried them out and the last thing I needed to here was Daz saying "because they'll upset ya, ha ha!"
Tricep rope pull-downs were the exercise of choice to execute this training plan of action. Prior to performing the up-set we did five sets on the rope pull-downs, but with a difference. The first set was a light weight for 50 reps. For the second set we upped the weight slightly for 40 reps; third, upped it again slightly but for 30 reps; then for the forth up and 20 reps, and finally upped it again for just 10 reps. There was only around 30 second rests in between sets. Then, just when we thought it was over, Daz informed us of the up-set part which consisted of the following: start heavy for 10 reps, then, without rest, drop the weight slightly for 20 reps; straight drop again to a slightly lighter weight for 30 reps; then drop and 40 reps and finally, with no rest, drop the weight and bang out 50 reps.
My triceps were swollen; they exploded yet it felt great I had a buzz as well as a pump. I'll never forget that session and once a week I plan to incorporate it into my normal training programme; each week maybe swapping it to a different body part.
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*** Food of the Month - Chilli Pepper ***
By Big Les - MuscleTalk Moderator & Nutrition Consultant - www.healthyaction.co.uk
The chilli is a member of the nightshade family, and has been cultivated since 7500BC, so it has a long history. There are also more than a few varieties, ranging from the large green, red, yellow, and orange peppers our US cousins so descriptively call 'bell peppers', to the small fiery peppers that should come with health warning.
Nutritionally, this massive variety means that what you get depends on what you choose. This article is focussed on the small 'spicy' variety, which is a favourite for two reasons; 1) it adds flavour without calories and 2) it can help stimulate the metabolism.
So the question is: does chilli really burn fat? The answer is yes. In a review by Plantenga et al 2006, capsacicin - the active ingredient in the Capsium species of which the chilli is a member was confirmed as having a metabolic stimulant effect. In fact, capsaicin acts through (or is most likely to act through) the beta-andregenic pathway, the reverse action to that of a beta-blocker. The metabolic stimulation is a direct result of the stimulation of the beta-andregenic pathway, with an effect of 23% increase directly after administration having been reported, metabolic stimulation was also reported in women.
So chilli works, for those of you shedding the flab or cutting up chilli has a second effect - which you may or may not appreciate. Eating chilli in a dose that causes significant metabolic stimulation blunts appetite leading to a reduced intake. And here is the rub of chilli as a metabolic stimulant: to get an effect the dose is often intolerable. Subjects in studies often cannot take the whole meal or dose - and regular ingestion of half has been reported. Not only have subjects been spiced out by the pungency of the chilli needed, but effects such as diarrhoea, indigestion and reflux are reported (even abdominal cramp) - and having a capsule doesn't get round these. Then again eating around 1g of hot chilli pepper (that's 0.25% capsaicin) can be a pretty tall order.
So where does that leave our bodybuilder or athlete? In summary, chilli is a metabolic stimulant that works, and if you like it gets busy with it; if not it's a great flavour enhancer. Check out the chilli sauce recipe below.
One final note, watch out for CH19 Sweet, a cultivar of the pepper which comes without that fiery spice of the chilli but so far has had similar stimulant properties, you may also see capsiate - which is the active stimulant component of CH-19 Sweet making an appearance.
References:
Plantenga, M et al (2006). Metabolic Effects of Spices, Teas and Caffeine. Physiology and Behaviour 89: 85-91
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** Informed Bodybuilding Nutrition eBook by James Collier - the ULTIMATE nutrition bible for bodybuilding.
For more information click here:
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*** MT Powerlifting Totals Competition ***
By Hazel - MuscleTalk Moderator
Check out the latest totals here
The table has been updated with members' PBs, so check out where you rank. Any members that have not posted their totals recently make sure you do! Congratulations to ElfinTan who is climbing up the table with a new deadlift PB of 140kg and sivvy1 squatting 250kg!
Also check out the Cardio & Fitness forum Test your Mettle... What's your best? competition - open to all MuscleTalk members, just for fun so please join in! Also the MT 220lb bench press competition - how many reps can you do? Post the number of reps you manage and I will add them to the table on the first page of the thread.
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** IMPROVE YOUR GRIP with 'Grippers - Getting the most from your gripper'. The informative ebook from grip champion Steve Gardener tells you how to use your gripper more effectively to improve your performance in your sport:
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*** Recipe - Simple Chill Sauce ***
By Big Les - MuscleTalk Moderator & Nutrition Consultant - www.healthyaction.co.uk
** Ingredients
6 fresh tomatoes, chopped
2 tbsp of tomato purée
2 medium onions, chopped
6 small and mean fresh chilli peppers, chopped
2 crushed garlic cloves
2 tbsp wine vinegar
¼ tbsp sweetener
Pinch of salt if required
** Directions
Place all the ingredients into a heavy pan and simmer for 15-20 minutes, stirring the mixture continuously. Allow it to cool, then pour it into a food processor and blend until smooth. Return to the pan, and allow to simmer for up to half an hour or until it has reached the preferred consistency.
Use less chilli and garlic if you are wussy!
More great bodybuilding recipes can be found in the eBooks 'Muscle Menus', 'Muscle Menus 2', 'Muscle Menus Vegetarian' and Muscle Menus Shakes, Bars and Smoothies
*** DVD Review - Beyond Driven - Mark Dugdale ***
Review by Big Les, Muscle Talk Moderator
I make no secret of the fact I am a big fan of Mark Dugdale, and thought Driven was one of the best bodybuilding DVDs ever, and certainly one of the most watchable. When Beyond Driven was announced I was very excited, and having watched it I was not disappointed.
Concentrating on Mark's preparation for the Tampa Pro show this DVD follows the excellent and insightful format of the first, with the inspired change of the training footage as extras and the main DVD as a slick professional documentary. The training is hardcore and having just watched a segment again I am ready to hit the gym - HARD!
The documentary is insightful and thought provoking. The interview segments are revealing and you feel that Dugdale's family has let you into their life and shared it with you. For those of you that know the results of the Tampa Pro then you know how this decidedly upbeat and motivating DVD ends; even in that this DVD brings much to ponder, much much more to learn.
In the cannon of bodybuilding DVDs this one, like Driven before, it shows that in a sport of me, me and more me, it is possible to have a full family life, run a business (that's not a gym or supplement store), and have friends amongst everything else - but also just exactly what top flight bodybuilding does with that life!
I cannot recommend this DVD strongly enough, Mark is warm and engaging, his family simply adorable and the production of the DVD faultless. Plus the training footage is hardcore as it gets!
Eleven out of ten from me!
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The articles in The MuscleTalker are for information purposes only and are the sole expressions of the individual authors opinion and are those not necessarily shared by the owners of www.MuscleTalk.co.uk