By Barry Lumsden. Legal Disclaimer. The information provided in this book is for educational purposes only. The information presented herein is by no way intended as medical advice or as a substitute for medical counselling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning any exercise and nutrition program.
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Powerful shoulders. Mean-looking triceps. Big Biceps. These are the muscles that are easy to focus — sometimes overfocus — on when training. Making them stronger improves your functional fitness and appearance, whether your goal is a couple of steps up in strength, or a dramatic shift in body composition — but it is important not to neglect the core: the abdominal muscles.
Some individuals have phenomenal upper body strength, and sport impressive muscular anatomy… but they carry a thick layer of fat over their stomach. To get get an impressive set of ripped abs should they:. Train their abs harder?
Train their abs more often? Take more supplements? All of the above and then some? Reduce your adiposity — your body fat.
Train your abdominal muscles, which may, or may not, even be necessary. Yup, in essence, the magical secret, kept behind the locked gates which you thought could only be opened with expensive abdominal exercisers, page guides or secret supplements is to lose fat.
Everyone has six pack abs. Believe me, Mr. Two words: Caloric. Therefore, reducing your caloric intake facilitates a reduction in adiposity, and subsequently, the abs you never thought you had come out of hiding. Presto, change-o!
By the way, those expensive ab-machines I mentioned earlier? Doing machine-assisted crunches will help develop the abdominal muscles, but without reducing overall body fat levels, that great washboard effect will remain hidden under the flab. Amazingly, exercising the abdominal muscles is far less important than shedding the fat which hides them. There are a few cases in which spot training — not reduction, but training — of the abs can be of benefit. This only means that their abdominals are not properly developed.
But remember — losing body fat is the most important step in getting six pack abs. Out of these three amino acids Leucine is the only one that has the capacity to significantly stimulate muscle protein synthesis. Muscle protein synthesis MPS is the process by which new muscle proteins are formed.
When MPS takes place on a large scale the result is muscle hypertrophy muscle growth. In studies, HMB has repeatedly failed to show any solid evidence that it increases lean muscle mass, increases strength output or reduces post workout muscle soreness , , . There is research that supports and confirms supplementing with HMB as an effective anti-catabolic , .
In other words, HMB will not help you build muscle, but it will help you maintain muscle by reducing muscle protein breakdown. So — is HMB effective, or should you just take branched chain amino acids?
As the points above illustrate, HMB does appear to have beneficial effects similar to leucine. Supplementing with HMB would be a complete waste of time and money.
Take Leucine if your goal is to build muscle. Take HMB if your goal is to drop body fat while maintaining muscle mass. A dose of 3g daily is recommended and should be spaced out evenly. Take three servings of 1g morning, afternoon and at night. Taking 6g does not appear to be any more effective than 3g . HMB has an excellent safety profile, and as individual response to supplements varies, there would be little harm in at least trying HMB as part of a cutting phase.
Rice, an edible grain, is a dietary staple in many parts of the world. Just looking at a bowl of it makes you flabby. End of story. Or is it. Foods can be classified by their GI — their glycemic index — which is based on how quickly a given food causes blood sugar levels to rise.
Conversely, a lower GI food is digested more slowly and causes a less dramatic spike in blood sugar. Lower GI foods, such as brown rice, are believed to be the superheroes which result in satiety, aid in fat loss and prevent disease.
That white rice is a higher GI food is indisputable, even when variables such as the specific varieties of the grain are introduced. Other macronutrients effectively lower the glycemic index of a whole meal, at which point there is no significant GI-based difference between brown and white rice. For example, eating white rice, vegetables drizzled with olive oil and a piece of chicken breast combines the three macronutrients — carbs, fat and protein — in a manner that results in a lower GI than even a bowl of brown rice alone.
I used Nutritiondata. I found that comparing g of each, brown rice had a glycemic load of 11 and white rice had This shows that there is really not that great deal of a difference in terms of the impact on blood-sugar levels between the two. Try again. An analysis of popular brands of white and brown rice showed virtually identical nutrient profiles , with brown rice beating out white by an insignificantly small margin of roughly 1 gram more protein and fiber per serving, a difference which can more than easily be negated by simply consuming additional foods instead of living off of rice alone.
As for micronutrients — minerals and vitamins — brown rice has a slight advantage over white. See, what makes white rice white is that its hull the outer layer has been removed. This layer is where the micronutrients reside. As a result, much white rice is enriched with the micronutrients which are lost when it is processed. Finally, brown rice — suddenly not looking so amazing after all — contains substances called phytates, which act as anti-nutrients, actually decreasing the bioavailability of the micronutrients inherent in the hull.
White rice is digested more easily, in terms of a lack of bloating, gas, cramps, bowel problems and other such discomforts, than brown rice. For those with a sensitive digestive system, this matters. The effects of arsenic poisoning include stomach pain, hand and foot numbness, digestive upset, thickening skin and swelling.
All rice contains some arsenic. In fact, many foods we eat regularly contain some arsenic, and for the most part, the amounts we ingest are small enough to be of no great concern. However, if you had to choose between foods with more or less arsenic, presumably, you would choose the latter.
Brown rice contains significantly more arsenic than white. What it comes down to is that if a person tolerates or prefers brown rice, by all means, they should eat it. If they prefer the taste of, or have better tolerance for, white rice, by all means, they should eat it instead. And most importantly of all, rice should be used as part of a balanced nutrition plan that gives you all the nutrients you require.
The role that diet plays in bodybuilding cannot be overemphasized. Maintaining a regular flow of nutrients keeps your blood sugar stable, fuels your muscles, prevents the breakdown of lean tissue and is the determining factor for muscle growth.
In addition to ensuring the food you consume is of good quality, it is important to eat regularly. By doing so, your muscles which are more metabolically active than body fat will be constantly fed, allowing them to be sustained, and to grow.
A constant supply of protein ensures the scales are always tipped in favour of muscle protein synthesis. A lack of protein can cause muscle protein breakdown. The amino acids in protein are found in the blood in limited amounts. Anabolism — a state of muscle development — requires that amino acids are consumed regularly. Catabolism is a state in which the body burns its own protein reserves muscle protein — not cool in the absence of dietary protein. Furthermore, frequent eating helps prevent insulin spikes, decreases digestive stress and increases metabolism, the result of which is better body composition.
How quickly protein is digested affects the balance between protein synthesis and breakdown, which is a deciding factor in whether or not you gain muscle. To maximize the results of regular protein consumption, the right kind must be eaten under the right circumstance. Let me preface this by saying that these are general rules, and individual results may vary.
Adjust these suggestions according to your own response. When you wake up, it will be after having not eaten for up to, or more than, eight hours.
Even after this length of time, your body will have dipped into its own stored nutrients. Such proteins send a blast of aminos which peaks in your bloodstream a mere forty minutes after consumption.
Finish your breakfast up with some solid foods — eggs, chicken or meat, and good quality carbohydrates. BCAAs further promote muscle growth and prevent breakdown during training. Remember, protein intake is necessary during the day, but it is never more important than after intense training.
Providing the body with nutrients post-exertion allows it to recover and prepare for more physical activity. Just like before a workout, a fast-digesting protein, combined with carbohydrates, and the addition of creatine, is an excellent choice to keep the body in an anabolic state. You might find shouting these slogans at your training partner fun, but is there any truth behind them? A bit of post exercise pain can feel satisfying, but are sore muscles a good sign that your workout was effective?
There are two kinds of muscle soreness. It is most commonly believed that the cause is oxygen starvation and a buildup of substances and metabolic waste in the muscle cells which prevent further muscle contraction. Other research suggests that as muscles become fatigued, the calcium which flows and ebbs in the cells and controls contractions begins to leak from tiny channels, resulting in muscle weakness. As the name implies, its onset is delayed, usually by 24 to 72 hours and takes longer to subside than short-term muscle failure.
DOMS is most common with beginners or people who have had a lot of time off form training.
BARRY LUMSDEN OPTIMUM MASS PDF
Optimum Mass ebook. Author: Barry Lumsden. Fitness ebooks. Price: Buy here!. By Barry Lumsden The information provided in this book is for educational purposes only. The information presented herein is by no way.
Powerful shoulders. Mean-looking triceps. Big Biceps. These are the muscles that are easy to focus — sometimes overfocus — on when training. Making them stronger improves your functional fitness and appearance, whether your goal is a couple of steps up in strength, or a dramatic shift in body composition — but it is important not to neglect the core: the abdominal muscles. Some individuals have phenomenal upper body strength, and sport impressive muscular anatomy… but they carry a thick layer of fat over their stomach.
What is Coconut Oil?
Curiosity is one of the permanent and certain characteristics of a vigorous mind. Samuel Johnson. Optimum Mass. How muscles grow in response to training and nutrition.