Since the launch of MuscleTalk nearly three years ago, the community has grown from merely a bodybuilding discussion forum, to include powerlifters, strongmen and other strength athletes, as well as a large number of users who participate in a wide range of other sports or just enjoy exercising for fitness.
Due to the huge amounts of posts concerning cardiovascular exercise and to accommodate all members better, we have introduced the Cardio and Fitness forum. Check it out, only 2 weeks old and busy already!
The new article ‘Hydration in Bodybuilding’ discusses the need for good fluid intake in exercise and recuperation. Have a read
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*** Seasonal Affected Disorder (SAD), Bodybuilding and Nutrition ***
By James Collier BSc (Hons) – Consultant in Nutrition and MuscleTalk Moderator
In the UK at this time of year, the dark nights draw in and the weather is dismal, and many people feel depressed, lethargic and lack in energy. This ‘condition’ has been labelled as Seasonal Affected Disorder or SAD and is said to affect over half a million people in the UK. Obviously SAD is not good for our bodybuilding, and as carbohydrate cravings are a symptom, it can also be hard to lose body fat.
Lack of sunshine in the winter months causes a reduction in the production of the neurotransmitter serotonin, the so-called ‘happy hormone’ in the brain. Serotonin promotes feelings of relaxation and happiness and contains very high levels of the amino acid tryptophan found in protein rich foods. Ironically eating protein rich meals actually lowers tryptophan and serotonin in the brain, while carbohydrate rich snacks have the opposite effect. This is due to the fact that tryptophan is a large amino acid and competes for entry to the brain through a gate it shares with several other amino acids. When you eat a protein rich meal you flood the blood with tryptophan and other competing amino acids which all fight for entry to the brain. Only a small amount of tryptophan is able to get through so serotonin levels do not rise appreciably.
In contrast, snacks high in carbohydrates stimulate the release of insulin, which opens up entry gates for amino acids to enter cells. However, insulin has little effect in this respect on tryptophan, which is not absorbed so readily into cells. This means, though, that with other amino acids out of circulation, relative levels of tryptophan in the blood rise and tryptophan can freely enter the brain, causing serotonin levels to increase.
So the best advice for bodybuilders who feel depressed at this time of year is to keep a good intake of protein rich foods throughout the day, eat little and often and include carbohydrate in these snacks. There are also some foods which are naturally directly raise serotonin levels, e.g. bananas, walnuts and dates. The other major stimulator of serotonin release is exercise, so if you’re lethargic and can’t be bothered to train, go to the gym, afterwards you’ll feel much happier. Many people who suffer from SAD find that using a light box which creates artificial daylight also helps.
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** Need a diet for growth to suit YOU?
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www.muscletalk.co.uk/james.aspx or email james@muscletalk.co.uk
** Check out the Informed Bodybuilding Nutrition eBook by James Collier - the ULTIMATE nutrition bible for bodybuilding. For more information click here:
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*** The Functional Training Craze – Part 1***
By Jesse Cannone CFT, CPRS, CSPN - certified personal trainer, nutritionist, and best-selling fitness author www.seriousstrengthtraining.com
In the past few years I’ve seen a huge transition in the fitness industry. More and more people are using functional training, and some argue it’s the only way to train. The purpose of this article is to give people an understanding of what functional training is, and what it does and does not do. First, let’s look at what functional actually means.
- Func.tion.al 1. Capable of operating or functioning, 2. Capable of serving the purpose for which it was intended (Webster’s Encyclopedia 1996)
Based on that definition, you can draw many conclusions as to what is functional. Depending upon who you ask, you will most likely get a diverse variety of responses as to what is functional. All human movement is a combination of various functions. Human movement cannot take place without muscular function. According to the functional training “experts”, functional training uses bands, balls, free-weights, and plyometric exercises in an attempt to condition the body in an unstable environment. Many of the experts feel that performing exercises that mimic activities or specific skills is the most effective way to train, regardless of one’s goal. What is the safest, most efficient and effective way to optimize human performance?
In order to maximize human performance, you must have a good understanding of what affects performance. The factors that play the greatest role in performance are: Power (Strength and Speed), Agility (Flexibility/Mobility/Stability), Cardiovascular and Respiratory Conditioning, Sport Skill (Neuromuscular Coordination and Efficiency), and Genetic Potential.
Let’s take a look at each factor and determine which training methods are going to deliver optimal results. By optimal results, I mean the greatest amount of improvement, with the least amount of risk, and in the shortest amount of time.
- Power = Force x Distance ÷ Time
Power can be increased three ways:
1. Increase Force (Strength) - What is the most effective method of increasing strength and/or muscle tissue? In my opinion, High Intensity Strength Training is the most productive, safe, and time efficient approach available. I am not stating that one set of each exercise is the best choice. My definition of High Intensity Training is: training to momentary muscular failure, with brief and infrequent workouts in which all variables are prescribed based on the individuals: goals, age, current fitness level, fiber types, personal preference, and past experience.
The purpose of strength training is to increase strength and lean body mass, NOT for training a specific skill or movement—that’s called practice! People strength train for many reasons and there are many methods that work. For years, many trainers and coaches have had their clients and athletes perform Olympic lifts because they feel it will transfer over into the performance of their skill. Numerous studies have shown that the neurological transfer of skills is not optimal unless the skill is practiced EXACTLY as it is performed in competition. Therefore, performing power cleans because you play football is NOT optimal. Performing power-cleans will only get you better at performing power-cleans! Focus on increasing strength and lean body mass, and practice your skill exactly as it is performed during competition.
2. Increase Speed - Increasing the speed at which a skill is performed is another great way to improve power. Speed is primarily predetermined by the individual’s genetic make up. However, that does not mean that you cannot improve speed by practicing the skill EXACTLY as it is performed in competition. A great deal of focus should be placed on perfecting the technique. By practicing the skill in this manner, you will improve neuromuscular efficiency, which will result in faster and more accurate performance.
3. Increase Distance (flexibility/range of motion) - Increasing flexibility is another way to improve power. By increasing flexibility, you increase the distance that force is applied which results in an increase in power.
The safest and most effective method to increase flexibility is by performing full range of motion exercises and incorporating a sound stretching routine. Improving one’s agility is another way of optimizing performance. Agility drills should be SPECIFIC to the activity or event. For example, having someone do Plyometric jumps off of boxes is NOT specific to someone who plays basketball! Yes, a basketball player jumps, but not off boxes. Having the athlete practice jumping from the floor would be much more specific to their sport. Always ask yourself, “What is the goal?” “Is what I’m doing going to give me the outcome I desire?” “Is it optimal?”
Increasing cardio/respiratory output and endurance is another factor that has a major impact on performance. In general, if you increase the individual’s cardiovascular and respiratory output and endurance, there will be a corresponding increase in performance. CV training should also be specifically geared towards improving the individuals conditioning in the metabolic pathway in which they compete or perform. For example, someone who plays tennis should primarily train at a slow to moderate pace and incorporate bursts of high intensity effort. Interval training would be a good choice for this individual. Keep the training specific to the individual.
Sport skill is an area in which there is a lot of confusion among many athletes, coaches, and trainers. Skill acquisition and strength levels are two completely different things. Therefore, they should be trained separately, and with different methods. In order to optimize the performance of a specific skill or movement, it needs to be practiced EXACTLY as it is performed in competition. It has been shown that each activity or movement has its own neuromuscular pathway, and that just because a movement is similar does NOT mean there will be a positive transfer or carryover of skill. In order to maximize performance the individual should attempt to perfect their movement or skill with endless hours of practice. The goal of practice should be to improve the technique, accuracy, and increase the speed at which the skill can be performed.
Genetic potential is the factor that I have found to have the greatest impact on human performance and is something many people overlook. Regardless of what methods of training I use, I will never be a world-class marathoner. I can train twice a week or I can train 5 hours a day, it still won’t change the fact that my body wasn’t designed to excel at endurance activities. I hear of too many coaches and trainers having people follow dangerous training programs in an attempt to drastically improve their performance. This is not to say that you cannot improve performance. When training yourself or a competitive athlete, always set realistic goals. As stated earlier, the best thing to do is utilize the most effective methods available and work hard!
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*** November’s Recipe – Nutty Chocolate Squares ***
By James Collier – MuscleTalk Moderator
Taken from the MuscleTalk Healthy Christmas Recipes eBook http://www.muscletalk.co.uk/xmas-recipes.asp
**Ingredients
3oz/75g self raising, wholemeal flour
½ tsp baking powder
1oz/25g cocoa powder
1oz/25g blanched almonds
2oz/50g dark brown soft sugar
Grated zest and juice of one orange
1oz/25g low fat spread
3oz/75g very low fat cottage cheese
2 medium eggs
**Method
1. Preheat oven to 180?C/350?F/Gas Mark 4
2. Lightly grease 15x15cm (6x6 inch) square tin
3. Sieve together flour, baking powder and cocoa, retaining the bran
4. Finely chop almonds and stir in with sugar, orange zest and juice
5. Beat low fat spread and cottage cheese together, and then beat into the flour mixture
6. Add eggs and mix thoroughly
7. Pour mixture into prepared tin, and bake in oven for 20-25 mins until firm to touch
8. Cool on wire rack, then cut into 12 squares
**Information
The combination of cocoa, nuts and oranges makes an excellent treat. They look rich but are quite healthy, as the very low fat cottage cheese replaces most fat. Each square is about 80kcals. Try cutting into different shapes.
More great bodybuilding recipes can be found in the ‘Muscle Menus’ and ‘Muscle Menus Vegetarian’ eBooks.
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