Wear your MuscleTalk T-shirt this summer!
New articles, interviews and reports in August:
- Taurine as a Sports and Health Supplement by James Collier
- Gastrocnemius - neglected, stubborn or misunderstood? - Gareth Ramsden looks the calf muscles and how to train them
- MT interviews Pro MMA champ Dan Hardy
- More articles can be found here and in past editions of The MuscleTalker
UKBFF North-East Championships in association with FLEX magazine will be in Leeds Town Hall on September 8th. The event is supported by MuscleTalk - the main web partner for the event. Read more here
*** All the best from James Collier and The MuscleTalk team! ***
See you at www.MuscleTalk.co.uk
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You can see the all new Muscle Shop at www.muscle-shop.co.uk and the rest of our special offers at www.muscle-shop.co.uk/special-offers/
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*** Understanding Fat ***
By Chris Gibbs of www.fitnessbuildingblog.com
First of all, let's start by talking about how exactly that thing that we dread, fat, enters our bodies. The process goes as follows; we put the food in our mouths, from there it makes its way down to our stomachs, and from our stomachs it goes into our intestines. It is in the intestines that some action finally starts taking place. It is here that the pancreas is given the signal to go ahead and release certain enzymes that attack the fat molecules, and break them down into what we call glycerol and fatty acids. By breaking down the fat molecules, it allows the intestinal cell membrane to absorb them. Fat molecules as a whole are too big to be absorbed through the membrane as one piece, thus, they are broken down into smaller pieces.
Once this process has occurred the fat molecules eventually make their way into the blood stream, where the fats are once again broken up into fatty acids and then absorbed from the blood into fat cells, liver cells, and muscle cells. And this is where the storage process of that unwanted fat happens.
With that said, you may be asking, well how do I get rid of this fat then?
The thing you need to know is that our body's main source of energy comes from glucose. When you are exercising or not eating quite as much, your body calls on its internal energy stores that consist of proteins, carbohydrates and fats in order to create it. It is a defence mechanism our bodies use when we are getting a lack of our energy source. A defence mechanism that we can ultimately use to our advantage! When the body decides to call on these internal energy stores, it breaks them down into glucose molecules.
The first internal storage area it looks to break down for this glycogen is the carbohydrates. After this process occurs, your body looks to turn fats into fatty acids and glycerol, and once these fats are broken down into glycerol and fatty acids, they are released into our bloodstream and go into the liver. It is in the liver that the fatty acids and glycerol can be used to make glucose.
So, now you know the basic fundamentals of fat, how it is stored, and how it can be used to create the energy we need in our body. It's funny how a lot of people want to lose fat without even knowing how it works. It only makes sense to have a basic understanding of the thing you are trying to defeat.
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Tailored Nutrition Advice from Experts!
Healthy Action is the Nutrition Consultancy headed up by James Collier BSc (Hons), Registered Nutritionist. A team of consultants are available to provide on line nutrition advice completely tailored to suit you and your goals. For more information email
info@healthyaction.co.uk
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*** Breaking through a Training Plateau ***
By Liam Cann aka MuscleTalk member Majorinsano
Every bodybuilder will reach a plateau in his or her training routine; which basically means that progress with any given exercise or even the whole routine will stagnate as your body becomes accustomed to the exercises and no longer responds. It is important to recognise the signs and take action to prevent the trainer from losing strength and ultimately motivation. An indication would be when you reach a certain weight for a set/rep routine and then stall, or even regress the following week or two.
There are many ways of breaking through a plateau some of which are detailed as follows:
If one particular exercise needs attention, such as the bench press, it may be necessary to change the set/rep routine. For example, the trainer is stuck on 100kg for 3 x 5 reps, so I would suggest either using higher reps 3 x 8/10 or lower reps 6 x 2 and then reverting back when you reach the next plateau.
Another approach is to look at the movement in terms of the muscle groups which are involved and concentrate on bringing up the strength of the lagging muscle. Again taking the bench press for example, it could be a weak chest, shoulders or triceps that is halting progress so in this instance I would be looking to put some more emphasis on that particular muscle group.
Sometimes a well earned rest can do wonders for busting through a plateau. Take a week off to let your body recuperate every 10-12 weeks and come back stronger and more motivated.
In my experience, as I train for hypertrophy over strength it is more important to change the exercise rather than concentrate on increasing strength with one movement. For example, changing from perhaps using a barbell to dumbbells, and keep the existing set/rep routine.
One approach that I am using at the minute which seems to be working very well is to train opposing muscle groups; for example my current routine is set up like this:
Day 1 - back and triceps
Day 2 - chest and biceps
Day 3 - legs and shoulders
Using this routine I have broken through plateaus that I had reached with several muscle groups and in time when my progress comes to a halt in the future I will go back to training similar muscle groups (back with biceps, etc).
My point is that there are many ways of achieving the most out of your training but the key is to recognise when something isn't working and do something about it - remember just because something works for Ronnie Coleman doesn't necessarily mean that it will work for you.
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Genetic SD now available from Muscle Finesse and other Genetic Edge products coming soon!
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*** Food of the Month - Allium sativum: Garlic ***
By Big Les - Nutrition Consultant and MuscleTalk Moderator
This relative of the onion, shallot and leek has been around a very long time. The Old Testament book of Numbers mentions the Israelites eating garlic, and we know it was widespread in the Roman Empire. Having a long history, there is a lot of garlic folklore from its ability to fend off vampires, to it being a cure for cholesterol. Of course only some of the medicinal claims of garlic can be tested.
When subjected to a randomised clinical trial, garlic's reputed ability to lower cholesterol was completely absent (1). However, the ability of garlic to protect against the effect of cholesterol on arteries, and even reduce the accumulation of plaque has mounting evidence. Garlic is also reputed to protect against and cure the common cold, have anti bacterial properties and be a powerful anti fungal.
Garlic is a good source of Vitamin C, which we know is an excellent anti-oxidant, which is hugely beneficial for our bodies. Garlic also contains the following in varying amounts: allicin, beta-carotene, beta-sitosterol, diallyl disulfide, oleanicolic Acid, phytic acid, Calcium, folate, iron, magnesium, manganese, potassium, selenium, zinc and vitamin B6 to name a few - an impressive list. Garlic's rich mix of compounds includes those known to help prevent inflammation (through inhibition of lipoxygenase and cyclooxygenase), which can combine with the vitamin C and go some way to explaining the powerful medicinal reputation of garlic.
Garlic also contains, allicin, which is not only responsible for its powerful and distinctive smell, but its action as an anti-bacterial and anti fungal. In lab tests, raw garlic kills bacteria and fungus very effectively indeed. Also the presence of diallyl sulphide has raised hopes that garlic has anti-carcinogenic properties because diallyl sulphide inhibits the conversion of the heterocyclic amine PhIP into DNA damaging compounds.
Garlic has a proven ability as an antifungal and anti-bacterial from herbal medicine through the centuries. Evidence is mounting that it is good at protecting our arteries from formation of plaques, and it has all the compounds necessary to be an effective anti-inflammatory while containing an excellent nutrient profile in its own right. However, the ability of garlic to ward of vampires and prevent cancer needs a lot more investigation!
So we know garlic is excellent - now for the bad news, cooking degrades the active ingredients, completely destroying allicin, and significantly degrading diallyl sulphide and of course damaging vitamin C. The health benefits refer in the most part to crushed raw garlic and garlic extract. In addition odourless varieties have been shown not to share the benefits of their smelly brothers.
Finally - why do we smell of garlic when we eat it? This is because garlic's powerfully smelly sulphur compounds are metabolised to form ally methyl sulphide which cannot be digested and are excreted via the lungs and skin. Parsley does indeed mask the smell - but its effects are short lived. If you want rid of the smell - take a sauna - on your own!
Reference
Effect of raw garlic vs commercial garlic supplements on plasma lipid concentrations in adults with moderate hypercholesterolemia: a randomized clinical trial. Gardner, C. et al. Arch Internal Medicine. 2007 Feb 26; 167(4):346-53.
Les is available for tailored nutrition programs see: www.muscletalk.co.uk/fb.asp?m=1104321
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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 boar - MuscleTalk Pro-Member
See: www.muscletalk.co.uk/fb.asp?m=1083082
Greetings fellow powerlifters! August has perhaps been the quietest month in the powerlifting calendar, with no national competitions. The BWLA British unequipped is taking place over the weekend of 1st and 2nd September; members Hvince and IainK are both competing; good luck fellas!
Olympian member Sivvy1 took part in his first comp, the BDFPA South West. Benchpress and deadlift he made lifts of 120kg and 200kg respectively, sadly, not PBs but damn fine lifts for a 17 year old. He also qualified for the nationals; well done mate!
In the powerlifting totals reg1 is having a great summer with personal bests in the deadlift 190kg and an amazing 170kg RAW benchpress; the squat could be next! Olympian member lost added his lifts to the totals with 97/68/110 @ 70kg.
I am dropping down to 90kg so don't expect to see new personal bests from me for a while.
Keep pounding MTers!
Boar
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*** Apple Strudel Twist ***
By TheiOpener MuscleTalk Pro Member
** Ingredients
450g Bramley apples, peeled, cored and thinly sliced
35g raisins or sultanas
½ teaspoon ground cinnamon
2 tablespoons sweetener
2 thick slices untoasted bread, crumbled (granary)
6 sheets filo pastry
2 beaten eggs for brushing pastry with
** Method
Preheat oven to 200°C. In a bowl, combine apples, raisins, currants, cinnamon, sweetener and bread crumbs stirring well. Spread several sheets of pastry generously with egg and lay them on a on a baking sheet. Spread the fruit mixture in the middle of the sheet then pull up sheet ends and twist it to form a cone shape with a twist on top. Brush with egg again and bake at 200°C until pastry is golden brown; around 30 minutes.
** Information
Makes 6 Strudels. Each Strudel 206kcal, 41g carbs, 2.3g fat, 2.8g fibre, 6.8g protein.
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
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*** DVD Review - Arnold Classic 2006: The Women Prejudging & Finals ***
Review by Hazel Smith
Available here
This two disc set covers all the rounds for the women's classes; Ms International, Figure International and Fitness International. The first disc covers the prejudging; showing every compulsory pose and various comparisons.
Each disc is two hours long so you will probably find yourself skipping sections to get to the scenes that interest you most. The prejudging can be slow and after the twentieth 'quarter turn' you will be reaching for the remote! Also the commentary does prove to be a little cringe worthy at times.
On the plus side you cannot fail to be impressed by the fitness routines. The competitors, dressed in all-in-one black leotards, demonstrate some incredible acrobatics!
The second disc has more entertainment value. The competitors put on a good show with longer routines and the women's physiques are inspiring. Arnie himself makes an appearance at the presentation with one of his speeches.
I'd recommend watching the prejudging if you were thinking of competing and wanted to learn what the poses are and what the judges are looking for or if you are preparing for a comp and need a little extra motivation! Otherwise if you want to check out some impressive physiques and showmanship, skip straight to disk two and the photos section is definitely worth a look.
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