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Ripped Like 007

If you ever wondered how James Bond managed to stay in fighting shape while slamming down martinis left and right, the secret appears to be in the olives. Research published in the journal Immunity & Ageing described how a group of people ages 18 to 65 who ate a dozen green olives a day for 30 days lost approximately 2.2 pounds of fat and gained about the same amount of muscle.
Researchers suspect that conjugated linoleic acid content of the olives might get the credit, or possibly the presence of oleuropein, a phenol that has been shown to boost testosterone levels and encourage anabolism in animal studies. While this was a rather primitive study (no control group involved), it’s an easy N=1 experiment to reproduce. After all, olives are cheap, and with only about 40 calories per ounce (approximately 14 olives), they’ll hardly derail your diet. Just be sure to hold the gin.

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Post-Workout Fat Loss

Powerlifters and mass monsters should mix their post-workout whey protein with a hefty dose of fast-acting carbs, but a recent study seems to indicate that if you’re trying to get lean, you should leave the sugar out. Research published in the Journal Of The International Society Of Sports Nutrition described three groups of novice weight trainers who were each given a different beverage immediately after a session in the gym. One group was given straight carbs, the other straight whey protein, and the third group consumed approximately equal doses of both carbs and whey protein.
After 12 weeks of training, all three groups added muscle size and strength. The group who took in only carbs lost no body fat. Both whey groups lost body fat, but the one who consumed the whey protein without carbs lost significantly more fat. What’s more, the whey-only group lost more fat off their abdomen than the others.

http://www.ironmanmagazine.com/post-workout-fat-loss/

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Lutein And Fat Loss

A carotenoid commonly fond in green leafy vegetables and long used to promote eye health might help you catch the eye of someone else, says a new study published in the Journal Of Ophthalmology. Lutein protects eyes from damaging radiation and slows the progress of age-related macular degeneration. It’s a common and clinically proven ingredient in eye-health supplements.
A group of Dutch scientists recently found that it also inhibits an enzyme called complement factor D, which plays a role in the growth of fat tissue. Complement factor D not only helps uptake glucose into cells and convert it into fat, it also stymies lipolysis, the process by which fat cells release their contents into the bloodstream to be utilized by the body. To boost your own intake its easy to find lutein supplements, or simply eat more of the stuff you should be eating anyway: kale, spinach, broccoli, zucchini, Brussels sprouts, and eggs.

http://www.ironmanmagazine.com/lutein-and-fat-loss/

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Protein Trends

The latest anabolic innovations to your favorite supplement.
By Adam M. Gonzalez, PhD, CSCS, CISSN
 
Protein powder continues to be one of the most effective and well-established supplements for building muscle, burning fat, and improving overall health. Consumer demand and painstaking research has lead to several innovations in the last few years. Some modest tweaks simply reflect the attitude of the buyer and a desire for convenience, while other developments represent years of scientific discovery and hard-earned lessons from the trenches. Together, these new innovations in the protein-powder market are a good indicator of the future of sports supplements.
Native Whey Proteins
All proteins start as long strands of amino acids constructed into highly specific three-dimensional shapes. A protein in its native state has a properly folded structure and the protein integrity is fully conserved. This is in contrast to the denatured state, in which the structure is disrupted and the strands of amino acids begin to unravel. Most whey protein powders undergo two processes of filtration and pasteurization. Native whey protein eliminates the second filtration process in effort to provide the pure native proteins from milk.
Several high-quality whey protein supplements are now manufactured as primary products of milk rather than as a by-product of cheese manufacturing. Native whey protein comes from milk rather than cheese. The filtration process can affect protein structure by altering the molecular interactions in the native proteins, which could potentially alter the digestibility of the protein. All whey protein sold in the United States needs to first be pasteurized, which means the whey protein will be exposed to a level of heat that may cause changes in some of the proteins. However, native whey only goes through one high-heat pasteurization process (other types of protein are pasteurized twice). All of the remaining processing steps to native whey proteins are

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Score One For Steady-State Cardio

For the last several years steady-state cardio has been the redheaded stepchild of the fitness community, with most people rallying around high-intensity interval training for its purported benefit of burning more calories in a shorter period of time. A new study published in The Journal of Strength And Conditioning Research shows that HIIT might not be the magic calorie-burning bullet everyone thinks it is.
Researchers examined the number of calories burned during exercise and the three hours afterward when a group of recreational athletes performed three separate workouts: Steady-state cardio for 30 minutes, HIIT (four four-minute intervals with three minutes between), and sprint training (six 30-second efforts.) At the end of the experiment, the researchers found that even taking into account the much-hyped “afterburn effect” that comes with HIIT, the steady-state group burned just as many calories as those who participated in more intense cardio.
With all of the health-promoting and restorative effects of submaximal cardio, it might be time to start going long and slow(ish) a few times a week.

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