** Terry Hollands, four times World's Strongest Man Finalist, has signed a sponsorship deal with MuscleTalk. Terry will soon be running a journal in the Power & Strength forum and has his TROG running already. He will also be part of Team MuscleTalk and will be regularly logged on to answer questions from MT members. We're very pleased to have Terry on board, and we'll be supporting him in every way through 2010 and hopefully beyond.
** The live report with photos that we ran for The UKBFF British Finals was a great success, and we will be running them again for future events. See the full results of the Finals here.
** New articles, interviews and reports in September:
- Working with Daz Ball at the UKBFF Finals 2009 - an informal report
Past Bodybuilding Articles
MuscleTalk T-shirts! - check out the different designs!
*** 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 **
All our new offers begin 1st November 2009
* You can view all our offers here
* Check out our special offer of the day
* Save 40% off Anabolic Halo
* Save 37.5% off NO2 Platinum
* Reduced price Gold's Gym Clothing
Visit us at www.muscle-shop.co.uk or email support@muscle-shop.co.uk or call 0800 316 2407 to speak to us
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*** Beta-Glucan and FOS Prebiotics and their roles in Optimum Health ***
By James Collier, BSc (Hons), RNutr - Nutrition Consultant www.healthyaction.co.uk
Beta-glucan is a type of soluble fibre found in foods. Not only does it help gut health, but it can also help to reduce blood cholesterol levels. It is found in a range of fruits and pulses but is available in particularly high amounts from oats. FOS, or fructo-oligosaccharides, are types of prebiotic fibre which our gut flora can feed on, thus improving digestion and helping to strengthen the immune system.
Note, prebiotics are different to probiotics: Probiotics are live strains of 'friendly' bacteria which help our digestive system work efficiently, and we can obtain them from certain live yoghurts or supplements and examples include bifidus and acidophilus. Prebiotics are certain nutrients and constituents of food which our gut flora feed on, thus increasing their numbers. Click here for more about probiotics and prebiotics.
The benefits of beta-glucan and FOS on gut health, the immune system and in reducing severity of food allergies and the effects from food poisoning have been reported for a number of years. However, more recently, it has been suggested that their intake may also have a role in promoting satiety and reducing food intake, in turn possibly helping weight loss (Peters et al 2009).
Prebiotics, along with probiotics, are proving very popular. This is because, unlike many nutrition trends, the evidence that they promote good health is strong (Gibson 2003). Not only do they help us digest our food, but users report that formulas also help improve general well-being and they may help improve performance in sport due to improved digestion of food and therefore increased availability of nutrients. Also improved immunity to disease and reduction in illness means fewer interruptions to our training.
Reference:
Gibson (2003). Functional Nutr. 2 (2): 11-13
Peters, et al (2009). Am J Clin Nutr. 89: 58-63
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*** Volume Training the Chest ***
By James Collier BSc (Hons) RNutr
The chest is one body part which, when you've got some mass on it through compound movements, will benefit from some volume training to stimulate all the types of muscle fibres, working the whole chest. This means lots of sets and lots of reps with a range of different exercises. Some modern gyms are fortunate enough to be equipped with loads of great machines, each designed to hit the chest at different angles, and this means knocking out 20-odd sets is easy. However, most gyms we use aren't huge and don't have loads of apparatus; just free weights and a few of the more fundamental machines.
With this in mind, here is a good basic volume routine for chest made up of six exercises:
- 5 mins low intensity cardio to warm up
- Stretch the pecs, tris, lats and delts
- Dumbbell press (flat) - 4 sets of 12-15 reps
- Seated machine press - 3 sets of 12 reps + 1 x 25 reps
- Lying dumbbell flyes - 4 sets of 12-15 reps
- Seated machine flyes (or pec-dec) - 4 sets of 15 reps
- Dumbbell pull-overs - 4 sets of 10-12 reps
- Cable cross-overs - 7 sets of 15 reps with just 30 secs rest in between each set. Vary the sets with two movements: slightly bet over downward movement and upright outward in front movement
- 10 mins low intensity cardio to warm down
- Stretching
The whole workout of 27 sets should be done quickly with minimal rest, and, can be performed within one hour including the cardio and stretching. Make sure you are getting plenty of rest between workouts and, of course, a suitable diet, as this workout is very intense and tiring. However, as it's done quickly, there is a cardiovascular element to it, so it will help fitness. Why not try it for 6 weeks?
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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 - Baked Beans ***
By Big Les, MuscleTalk Moderator & Nutrition Consultant Healthy Action
Baked beans are a British institution; originally a premium product, they now symbolise cheap and cheerful; arguably without beans on toast the nations' students may well have starved! What surprises many is that baked beans did not originate in the UK, and that a can of baked beans is actually rather nutritious, and beans on toast is a very good meal indeed.
So let's look a little more closely at what us Brits call the baked bean: Baked bean dishes originated in America; arguably based on a Native American dish, changed by settlers and exported. Heinz launched the product that defined the baked bean in 1895 in the US and then the UK nine years later. Originally it contained pork, but in the UK, Second World War rationing put paid to that. Indeed there are significant transatlantic differences in what a baked bean is. In the UK it is beans in a tomato sauce; however the US version is more faithful to its origins retaining pork and often molasses in its recipe, believed to be an adaptation of the Native American bear fat and maple syrup dish that was baked in an earthenware pot. What commercial products do have in common is that they use the haricot bean, often referred to as a navy bean. Heinz uses the larger Canadian navy bean. There are, of course, many different varieties for example Great Northern beans, Rainy River, robust, michelite, sanilac; although I won't list all 57.
One other notable non nutritional fact about baked beans is they are actually stewed, not baked. However, enough about the bean; why does a body builder want to eat it? Approximately half a can's worth of baked beans has only 1g of fat, 12g or protein and 17g of carbohydrate, as well as being excellent sources of iron, calcium and fibre.
If you are looking for a quick snack then look not further than the baked bean and if you are feeling more adventurous you can do more than put it on toast!
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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 updated totals here:
www.muscletalk.co.uk/fb.aspx?m=1083082
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 - Baked Bean Casserole ***
By Big Les, MuscleTalk Moderator
** Ingredients
One 420g can baked beans
One onion finely sliced
400g tin chopped tomatoes
2 chicken breasts, diced into very small pieces
Garlic to taste and you can even mix in a little quark with the tomato if you like a creamy taste
** Method
- Pre-heat oven to 190°C /Gas 5
- Put alternate layers of beans, onion, tomato, and chicken in a greased baking dish, then repeat with another layer and you can sprinkle with grated cheese if you are so inclined (and bulking)
- Bake in the oven for 45 minutes
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