** Start your MuscleTalk TROG!
We have developed a new training log system: MuscleTalk TROG (currently in early BETA). A TROG is a training log where, as a registered MuscleTalk member, you can run a log of your goals and progress. It is your TROG of workouts, nutrition plans and general chat about your progress where, if you wish, other members can comment and ask you questions.
Members can start their TROG or view others' TROGs here:
This is very different to running a Progress Journal as the emphasis is on you, the member and the TROG is your log where you have complete control. We are sure you will enjoy using TROGs and hope it will contribute to your progress, training goals and further enjoyment in the use of MuscleTalk.
** The International Strongman's Champion League (ISCL) is coming to London for the first time! The event will be held at Wembley Arena on Sunday October 18th 2009. MuscleTalk is the web partner and will be sponsoring the deadlift event. There's been a rumour a legendary UK strongman will be coming to co-present ISCL '09; keep an eye on the website for the next update for further information!
To confirm times on the day, Wembley Arena will open doors at 1pm, the main arena will open at 2pm and the show will commence at 3pm; he show finishes at 7pm. Make sure you get your tickets now for the cheapest prices!
See: www.strongmancllondon.co.uk
** MuscleTalk Summer Shape-Up Challenge 2009
This years Shape-Up sponsored by Muscle Finesse, was won by Papa Lazarou - well done!
** New articles, interviews and reports in August:
- Biochemical Individuality
- Using Predictive Equations to Determine BMR/RMR
- General Principles of Strength Training for Rugby
- Interview with IFBB Pro Simon Cohen
- Team MuscleTalk's Trip to the Europa Pro Show & Expo 2009 in Dallas, USA
MuscleTalk T-shirts! - new designs now available!
*** Best wishes from James Collier and The MuscleTalk team! ***
See you at www.MuscleTalk.co.uk
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**
The Muscle Shop! - More Muscle at Tastier Prices **
Big Price Crunch on all products across the site
* New Offers begin 1st September
* Save 35% on Pit Stop Bars from Reflex
* Save 30% off X Factor from LA Muscle
Up to 25% of Maximuscle, 40% off MuscleTech and many other big names
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*** Nuts as an Emergency Snack ***
By James Collier, BSc (Hons), RNutr - Nutrition Consultant www.healthyaction.co.uk
Some people say nuts are high in fat and are therefore a poor snack choice and should be avoided; others say raw nuts are a great food to include every day. So, what is it? Are nuts good or are they bad?
Nuts are whole foods and are therefore a great little snack to have while on the go. All types are good, including almonds, Brazils, cashews, pecans, pistachios and peanuts. Nuts are not phenomenally high in protein, but they do contain a significant amount and certainly contain more than junk snack foods. They are high in good monounsaturated and omega 6 fats, which certainly makes them a more favourable choice over crisps and chocolate which may be high in saturated and trans fats. They also contain quality carbohydrates and a good amount of fibre.
The great thing about nuts is that they are convenient. Ideally get yourself a bag of raw nuts from a supermarket or health food shop (mixed nuts are great) if you have no pre-prepared snack when you're out. I bet you're also wondering about salted peanuts or cashews too? Obviously due to their salt content these are not as good, but as they're often the only decent snack you can get from petrol stations or corner shops, so if you're really stuck, these will be an adequate choice. Dry roasted nuts are ok only if they're not cooked in any hydrogenated oils; check the label.
Ideally don't be caught out without a protein drink or a prepared snack, when one is scheduled, but if you are without nuts are an ideal snack choice; in fact why not get a bag of dried fruit and nuts?
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*** Sleep and Exercise Recovery ***
By Hazel - MuscleTalk Moderator
To have efficient workouts and increase the recovery process you need sufficient sleep as well as a good diet. Our bodies are able to rebuild and repair during sleeping hours as this is the time when you your body produces growth hormone (GH) which is largely responsible for tissue growth and repair. So, in terms of maintaining healthy muscle mass and building it, the real work is completed during your sleeping hours; your body needs post-workout sleep!
In general, one or two nights of little sleep won't have a huge impact on performance but consistently getting inadequate sleep will. A continued lack of sleep will result in poorer performance in your workouts, lower your immune system, accelerate the breakdown of body tissues and affect your mental state; fluctuating hormones and moods, with lack of concentration and depression. Some research indicates that sleep deprivation can lead to increased levels of the stress hormone cortisol, decreased activity of (GH) and decreased glycogen synthesis.
Furthermore studies published in the Journal of the American Medical Association that have indicated that a loss of sleep will increase hunger and affect the body's metabolism making it more difficult to lose weight. Other studies have demonstrated that a chronic sleep deprivation will trigger hormones that lower the appetite control hormone leptin. Pain perception is also increased following inadequate sleep (Dinges et al 1997; Haack & Mullington 2005) which may have relevance for trainers who are injured. The individuals in the study reported generalised body pain, back pain and stomach pain which began after the second sleep-restricted night.
So getting a balance is essential. You will know how you feel but if you have not been feeling 100% or if you have a persistent injury it is worth looking at your exercise : sleep balance. Some people need more sleep than others, so listen to your body; if you have had a few late nights, you should wait until the next day to workout, after you have slept. If you have increased your training intensity and effort you may need to plan for more recovery with better sleep.
References:
- Dinges et al (1997). Cumulative sleepiness, mood disturbance, and psychomotor vigilance performance decrements during a week of sleep restricted to 4-5 hours per night. Sleep 20:267-277
- Haack & Mullington (2005). Sustained sleep restriction reduces emotional and physical well-being. Pain 119:56-64
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** Tailored Nutrition Advice from Experts!
Healthy Action Nutrition Consultancy. A team of consultants are available to provide on line nutrition advice completely tailored to suit you and your goals.
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*** Food of the Month - Hazelnuts ***
By Big Les - MuscleTalk Moderator & Nutrition Consultant www.healthyaction.co.uk
The hazelnut, also known as the cobnut, is produced by the hazel or cob tree. Hazelnuts are best known for their use in syrups to flavour coffee and in praline chocolate. Hazelnuts also find themselves made into a butter which is promoted as a healthier alternative to the perennial favourite peanut butter.
For the health conscious, the question is, what is a hazelnut good for, are hazelnuts the healthy nutritious snack they are made out to be and why should I choose them?
Luckily, so far, hazelnuts have not been given the honour of the ability to cure cancer or reverse the credit crunch, which means they can be forgotten. However, nutritionally the hazelnut is one of the heavy nutritional hitters, rich in: calcium, magnesium, potassium, iron, zinc, copper, selenium, iodine, vitamin E, thiamine and vitamin B6. Not only this, hazelnuts are rich in the antioxidant proanthocyanidin; antioxidants have been linked to reduced risk of a number of diseases and for the athlete help reduce the cell damage caused by intense exercise.
Like all nuts, the hazelnut is a good source of fats, with over 90% being monounsaturated. It also manages 15g of protein per 100g and even a little fibre. If you want to give hazelnuts a try then you are probably wondering what to do with them apart from eating them raw. You could make home-made 'Nutella', or you could try out my hazelnut coleslaw (see below).
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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
Members have been posting up their improved totals, so if you have totals listed already make sure they are up to date, and see where you are on the leader board!
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 - Hazelnut Coleslaw ***
By Big Les - MuscleTalk Moderator & Nutrition Consultant www.healthyaction.co.uk
** Ingredients
4 tbsp extra light mayonnaise
Juice of ½ lemon
1 white cabbage, halved, cored and finely shredded
1 small red cabbage, halved cored and finely shredded
1 small red onion, finely sliced
1 carrot peeled and shredded
1-2 or more garlic cloves crushed (to taste)
20g chopped fresh parsley - flatleaf works best
100g chopped roasted hazelnuts
2 x 200g cans tuna steak in spring water
** Method
Roast your hazelnuts:
- Preheat oven to 375°F / 190°C)
- Remove the shells of the nuts, if this has not already been done
- Arrange the shelled nuts in a single layer on a baking sheet
- Roast until the nuts begin to turn a golden brown; about 5 to 10 minutes
- Let the nuts cool completely
Tuna and hazelnut coleslaw:
- In a large bowl, mix together the mayonnaise and lemon juice
- Add the cabbage (both) to the bowl, along with the garlic, onion carrots, parsley and hazelnuts. Toss everything together to lightly coat in the mayonnaise
- Drain the tuna steak in spring water well, add to the coleslaw and gently mix through
- I sometimes add a pinch of ground or grated fresh nutmeg and a handful of raisins
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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Have a look at our Muscle Finesse: New Products and Offers thread and check out our latest special offers and promotions. Many of them will only be available for one day, so make sure you do not miss out!
Enter SX10 into the coupon box for 10% off Anabolic Xtreme Slim-SX
Ten Percent Tuesday - exclusive to MuscleTalk - add MuscleTalk10 to the voucher code section when you order for 10% off the price of your total order!
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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