DOCSLIB.ORG

NSCA's Performance Training Journal | Issue 10.5

Total Page：16

File Type：pdf, Size：1020Kb

Download full-text PDF Read full-text
NSCA's Performance Training Journal | Issue 10.5 Issue 10.5 NSCA’s Oct. / Nov. ‘11 www.nsca-lift.org PerformanceTraining Journal Core Training Features Core Training: Partner- Based Medicine Ball Training Chat Williams, MS, CSCS,*D, NSCA-CPT,*D, PT-AR Building an Exercise Program that Includes Core Training John McNamara, PhD, CSCS,*D, NSCA-CPT,*D, USAW Strategies for Optimal Core Training Program Design Brad Schoenfeld, MSc, CSCS, NSCA-CPT and Bret Contreras, MA, CSCS NSCA’s about this PUBLICATION erformance raining NSCA’s Performance Training Journal (ISSN: 2157-7358) is a publication of the National P T Strength and Conditioning ournal Association (NSCA). Articles can be accessed online at www.nsca-lift.org/perform. J All material in this publica- tion is copyrighted by NSCA. Permission is granted for free redistribution of each is- Editorial Offi ce Editorial Review Panel sue or article in its entirety. Reprinted articles or articles 1885 Bob Johnson Drive Scott Cheatham, DPT, OCS, ATC, redistributed online should be accompanied by the follow- Colorado Springs, Colorado 80906 CSCS, NSCA-CPT ing credit line: “This article Phone: +1 719-632-6722 originally appeared in NSCA’s Paul Goodman, MS, CSCS Performance Training Journal, a publication of the National Editor Strength and Conditioning T. Jeff Chandler, EdD, Meredith Hale-Griffi n, MS, CSCS Association. For a free sub- CSCS,*D, NSCA-CPT,*D, FNSCA scription to the journal, browse email: [email protected] Michael Hartman, PhD, CSCS to www.nsca-lift.org/perform.” Permission to reprint or redis- tribute altered or excerpted Managing Editor Mark S. Kovacs, CSCS material will be granted on a Britt Chandler, MS, case by case basis; all requests must be made in writing to the CSCS,*D, NSCA-CPT,*D Ed McNeely editorial offi ce. email:[email protected] Matthew Rhea, PhD, CSCS NSCA Mission As the worldwide authority on Publisher strength and conditioning, we Keith Cinea, MA, CSCS,*D, Mike Rickett, MS, CSCS support and disseminate re- NSCA-CPT,*D search–based knowledge and email: [email protected] Mark Stephenson, ATC, CSCS,*D its practical application, to im- prove athletic performance and fi tness. Copy Editor Chad D. Touchberry, PhD, CSCS Matthew Sandstead Talk to us… Share your questions and email: [email protected] comments. We want to hear from you. Write to NSCA’s Performance Training Jour- nal, NSCA, 1885 Bob John- son Drive, Colorado Springs, CO 80906, or send email to [email protected]. The views stated in the NSCA’s Performance Training Journal are those of the authors, and do not necessarily refl ect the positions of the NSCA. nsca’s performance training journal • www.nsca-lift.org • volume 10 issue 5 2 core training Core Training: Partner-Based Medicine Ball Training 9 Chat Williams, MS, CSCS,*D, NSCA-CPT,*D, PT-AR This featured article more clearly defi nes the muscles of the core, discusses exercises to train the core, and provides some of the benefi ts associated with training the core. Much of the exercises provided in this article are partner-based. Building an Exercise Program that Includes Core Training 17 John McNamara, PhD, CSCS,*D, NSCA-CPT,*D, USAW This featured article provides fi ve steps to develop an effective exercise program that includes core training to improve sport performance. Strategies for Optimal Core Training Program Design 20 Brad Schoenfeld, MSc, CSCS, NSCA-CPT and Bret Contreras, MA, CSCS This featured article discusses fundamental topics that currently surround core training and provides recommendations for designing comprehensive athletic core training programs. Vari- ous aspects of core training are addressed and exercise examples are provided. departments Fitness Frontlines Training Table 5 G. Gregory Haff, PhD, CSCS, FNSCA 25 To Eat or Not to Eat: The Truth These research summaries cover stud- Behind Exercising on an Empty ies that include the relationship of core Stomach stability and athletic performance and Debra Wein, MS, RD, LDN, CSSD, the potential of the Functional Movement NSCA-CPT,*D and Screen™ to predict injury risks. Katie Andrews, MS, RD This article provides sample meals to help In the Gym avoid exercising on an empty stomach. 7 Hula Hoop Your Way to a The author addresses research that sup- Strong Core ports the concept of not exercising on an Kyle Brown, CSCS empty stomach and the negative effects This article explores the concept of ap- caused by exercising with an empty plying a childhood activity to an exercise stomach. CONTENTS program to increase and improve core stability and strength while having fun as Ounce Of Prevention well. 27 Exercises to Strengthen the Gluteus Medius Muscle Jason Brumitt, MSPT, SCS, ATC/R, CSCS,*D Individuals with dysfunctional gluteus medius strength may be at risk for injuries to the lower extremities. This article dis- cusses exercises to strengthen the gluteus medius and avoid injury. table of nsca’s performance training journal • www.nsca-lift.org • volume 10 issue 5 3 New Membership Opportunities on the Horizon for the NSCA The National Strength and Conditioning Association (NSCA) is launching a To continue receiving the PTJ and TSAC Report, the NSCA is off ering current new membership category created for exercise enthusiasts and individuals subscribers a limited-time, introductory annual rate of $19.95 for Associate who are new to the strength and conditioning fi eld. The goal of the Associ- Membership from November 1, 2011 through March 31, 2012. Qualifi ca- ate Membership is to expand the reach of the NSCA’s mission, “to support tions apply for the Associate Membership level, so please visit the NSCA and disseminate research-based knowledge and its practical application, Website on November 1, 2011 for more details and take advantage of this to improve athletic performance and fi tness.” This new channel gives in- special pricing. However, there are many new and exciting developments dividuals seeking more knowledge to improve job performance or those of member benefi ts on the horizon. Beginning in April 2012, the NSCA planning their professional development the fundamental resources and will be enhancing the way cutting-edge content is delivered to Members information on strength and conditioning. through innovative media and educational resources. As part of the NSCA’s commitment to provide Members with the latest in educational content, the Performance Training Journal (PTJ) and the TSAC Report will now become an exclusive benefi t to NSCA Members. Profes- sional Members who currently receive the Journal of Strength and Condi- tioning Research and the Strength and Conditioning Journal will receive this content at no additional cost. Associate Members will receive the PTJ and TSAC Report along with additional web-based content developed specifi cally to fi t their needs. Individuals that do not wish to become NSCA Members but still want to receive free content from the NSCA can sign up for NSCA Connect, a new email alert. NSCA Connect will alert non-members to selected feature ar- ticles each month from every NSCA Publication. Visit http://nsca-lift.org/ mainnews.shtml to sign up for this feature, update your profi le and receive NSCA Connect. nsca’s performance training journal • www.nsca-lift.org • volume 10 issue 5 4 fi tness frontlines G. Gregory Haff, PhD, CSCS, FNSCA about the Do Tests of Core Stability Have munity no data has been presented in the scientifi c litera- AUTHOR Any Relationship with Athletic ture which actually links this battery of tests with actual Performance? injury risk. In order to address this question researchers Gregory G. Haff is Over the past decade there appears to be an increasing from the University of Evansville and Belmont University a senior lecturer focus on training the core. While there are a plethora of examined the relationship between the Functional Move- and the course devices that target core stability there is little evidence ment Screen™ and injury risk in professional football play- coordinator for the Masters of Strength that directly targeting core stability will actually trans- ers. The movement screen was performed prior to the and Conditioning late to improvements in athletic performance. Recently, start of the season and serious injury was considered to program at Edith researchers from the University of Kentucky attempted be anything that placed the athlete on the injured reserve Cowan University to answer the question of whether or not tests of core for at least three weeks. A total of 46 players from one in Perth, Australia. stability have any relationship to actual markers of ath- professional football team were utilized as subjects in the He is a Fellow of the letic performance. Thirty-fi ve volunteers were recruited present investigation. This retrospective descriptive study National Strength to assess their core stability with the use of a double-leg revealed that a low score on the Functional Movement and Conditioning lowering test and several performance tests including the Screen™ was able to predict serious injury with a speci- Association. Dr. 40-yard dash, t-test, vertical jump, and two-handed medi- fi city of 0.91 and a sensitivity of 0.54. Based upon these Haff received the cine ball chest pass. Correlations between each of the fi ndings, the researchers suggested that the decrements National Strength measurements were performed with the use of a Pearson’s in functional movements are an identifi able risk factor in and Conditioning product-moment correlation. As a whole, the stability test predicting injury rates in professional football players. As Association’s Young was only weakly correlated to the two-handed medicine such, football players who have defi ciencies in fundamen- Investigator Award in 2001. ball chest pass (r=-0.389, p=0.023). This relationship was tal movements are more likely to experience a serious in- strengthened when only examining the top performers jury.
Load more

Recommended publications
  • Which Comes First, Cardio Or Weights\?: Fitness Myths, Training Truths, and Other Surprising Discoveries from the Science Of
    Openmirrors.com Alex Hutchinson, Ph.D. WHICH COMES FIRST, CARDIO OR WEIGHTS? Fitness Myths, Training Truths, and Other Surprising Discoveries from the Science of Exercise For Lauren Openmirrors.com Contents Cover Title Page Introduction: What This Book Is (and Isn’t) Chapter 1 - Getting Started Chapter 2 - Fitness Gear Chapter 3 - The Physiology of Exercise Chapter 4 - Aerobic Exercise Chapter 5 - Strength and Power Chapter 6 - Flexibility and Core Strength Chapter 7 - Injuries and Recovery Chapter 8 - Exercise and Aging Chapter 9 - Weight Management Chapter 10 - Nutrition and Hydration Chapter 11 - Mind and Body Chapter 12 - The Competitive Edge Conclusions: From Lab to Gym Acknowledgments Index References About the Author Copyright About the Publisher Introduction: What This Book Is (and Isn’t) WHEN A RESEARCH INSTITUTE in La Jolla, California, issued a press release with the provocative title “Exercise in a Pill” in the summer of 2008, it wasn’t hard to predict the headlines that would be splashed across the next day’s newspapers. “Trying to reap the health benefits of exercise? Forget treadmills and spin classes,” the release proclaimed. “Researchers at the Salk Institute for Biological Studies may have found a way around the sweat and pain.” Feeding a drug called AICAR to a group of mice for four weeks allowed them to run 44 percent longer than drug-free mice, the new study found—without a single step of training. Stories like this are hard to resist. After all, who wouldn’t love a pain-free, effortless shortcut to fitness? That’s why we’re bombarded on a daily basis by similar promises in magazines, on television, over the Internet, and in our spam folders.
    [Show full text]
  • Top Ten Strength Training Exercises
    Your body A complete guide to fitness, health and beauty By Alex Moisescu About the author Q&A with Alex About this book Do you exercise regularly? What do you want to achieve? Fitness is important Do not look for excuses Do not procrastinate About laziness Delaying of gratification What do you live for? Basic anatomy and physiology The locomotor system The skeletal system The muscular system Energy delivery systems The anaerobic energy system The aerobic energy system The oxygen delivery system Benefits of physical exercise Long-Term Benefits Short-Term Benefits Benefits of Aerobic Exercise Benefits of Anaerobic Exercises First do no harm The basics of physical training Training terminology The principles of athletic training The overload principle The progressivity principle The specificity principle The recovery and super compensation principle The detraining principle The periodicity principle The individual differences principle The active participation principle Training for fitness and health Physical fitness components The warming up The cooling down Aerobic training Why practice aerobic training? Guidelines for aerobic training Frequency Duration How to measure your heart rate? Intensity Methods of aerobic training The method of continuous constant effort The interval training method The Fartlek method The circuit training The cross training Aerobic group exercise Designing an aerobic training program Exercising for better health and disease prevention Exercising for fat loss Exercising for cardiovascular improvements Exercise
    [Show full text]
  • Da15 Brochure.Pdf
    2 | www.scwfit.com/mania LETTER FROM SARA KOOPERMAN, JD DALLAS MANIA® CEO, SCW Fitness Education CONVENTION August 28-30, 2015 Dear Fitness Industry Professional, CERTIFICATIONS Thank you for registering for SCW Fitness Education’s Dallas MANIA® convention! Dallas August 26-27, 2015 MANIA® will be an inspirational weekend with over 200 sessions available to fitness profes- LOCATION sionals. We are very excited about our new pro- Fairmont Dallas Hotel gramming and thankful for all of our new and long-term sponsors! This year, we will offer a 1717 N. Akard Street plethora of Barre, Personal Training, High Intensity Interval Training, Dallas, TX 75201 Aqua, Sports Conditioning, Boot Camp, Yoga, and Cycling sessions! For over 28 years, SCW Fitness Education has been working hard to ensure that you have the opportunity to receive the most up-to-date information in the fitness industry. WHAT IS MANIA®? We know that you are as passionate about fitness as we are! We are MANIA® is a three-day Fitness Education certain that after a weekend of MANIA®, you will be re-energized Conference, running 15 sessions every with the commitment to bring all that you learn back to your clients hour on the hour, featuring world-renowned and classes. Fitness Educators leading over 200 sessions on topics such as: Please be sure to visit the EXPO and get all of the bands, bars, music, DVDs, books, shoes and workout wear that you need to ensure you • Personal Training are well-equipped for 2015! • Group Exercise • Nutrition Yours in fitness, • Boot Camp • Cycle Sara Kooperman, JD • Aqua CEO, SCW Fitness Education • Business • And Much More! MANIA® is more than just a Fitness Convention; it’s the place where the fitness community goes to be inspired, recharged SCW FITNESS EDUCATION and learn! MANIA® is affordable and is WE’RE A FAMILY perfectly suited for the budding exercise professional to the seasoned fitness veteran.
    [Show full text]
  • HEALTH Sandards of Learning For
    ROANOKE CITY PUBLIC SCHOOLS K-10 HEALTH K-12 PHYSICAL EDUCATION CURRICULUMs REVISED SUMMER 2008 Revision Team: Kathryn D. Tucker, Coordinator for Health and Physical Education Jason Gordon, Grandin Court Elementary Rico Kyle, William Ruffner Middle School Amy Croy, Stonewall Jackson Middle School Beth Boothe, Stonewall Jackson Middle School Cynthia Brown, William Fleming High School Matt Kesler, William Fleming High School Sally Entsminger, Patrick Henry High School Ruth Wilkinson, Patrick Henry High School School Board Members David B. Carson, Chairman Jason E. Bingham, Vice Chairman Mae G. Huff Suzanne P. Moore Courtney A. Penn Todd A. Putney Lori E. Vaught Superintendent Dr. Rita D. Bishop Health and Physical Education Curriculum 2008 Roanoke City Public Schools Elementary School Health Curriculum Revised By: Jason Gordon, Grandin Court Elementary Roanoke City Public School’s Health Curriculum page 2 Health and Physical Education Curriculum 2008 SOL x Health K.1a The student will explain that the body is a living and growing organism. x Science K.6a The student will investigate and understand basic needs and life processes of plants and animals a) Living things change as they grow, and they need food, water,and air to survive. Big Ideas Knowledge Skills and Actions The teacher needs to be familiar with The student needs to know proper The ability demonstrates the healthy food choices. healthy food choices. differences between healthy and non healthy food choices. SOL Verbs Key Vocabulary Terms/Phrases Explain Healthy food choices,
    [Show full text]
  • Hard-Style May 2005.Pdf
    News From The Publisher May 21, 2005 • St. Paul, MN Have you checked out the Dragon Door author blogs? The First National Kettlebell Most of you know by now that blogs are relatively Convention, Las Vegas, March personal, often opinionated yet highly informative pieces 2005—a wild success that are a highly effective way for authors to talk to their Dragon Door people. Go the www.dragondoor.com home page and see Pavel’s kettlebell and strength/flexibility blogs. I do Publications presents my level best to entertain you up close and personal with Dragon Door’s first-ever National Kettlebell my qigong blog —and make sure to give you a good tip Hard-Style Convention featured a series of superb workshops by or two while I’m at it. Dr. Al Sears gives you great advice www.hard-style.com Pavel and the entire Dragon Door faculty of RKC Senior on building a stronger heart through his PACE exercise www.dragondoor.com Instructors. Further highlights were the presentations by program and with a diet that I personally strongly Dan John, Tim Larkin and Charles Staley. I heard several endorse. Publisher & Editor-in-Chief people commenting in amazement at the value they were John Du Cane receiving in terms of advanced instruction. We have three pieces by Pavel in this issue that should whet your appetite for his new DVDs and for Beyond Editorial Bodybuilding, if you are one of those laggards who On pages 16 & 17 you’ll find a great photo-spread of all Training Editor hasn’t got with the program yet… see pages 9, 10 and 12.
    [Show full text]
  • Anatomy and Physiology for Dummies
    Anatomy & Physiology 3rd Edition by Erin Odya and Maggie Norris Anatomy & Physiology For Dummies®, 3rd Edition Published by: John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030-5774, www.wiley.com Copyright © 2017 by John Wiley & Sons, Inc., Hoboken, New Jersey Published simultaneously in Canada No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning or otherwise, except as permitted under Sections 107 or 108 of the 1976 United States Copyright Act, without the prior written permission of the Publisher. Requests to the Publisher for permission should be addressed to the Permissions Department, John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030, (201) 748-6011, fax (201) 748-6008, or online at http://www.wiley.com/go/permissions. Trademarks: Wiley, For Dummies, the Dummies Man logo, Dummies.com, Making Everything Easier, and related trade dress are trademarks or registered trademarks of John Wiley & Sons, Inc., and may not be used without written permission. All other trademarks are the property of their respective owners. John Wiley & Sons, Inc., is not associated with any product or vendor mentioned in this book. LIMIT OF LIABILITY/DISCLAIMER OF WARRANTY: WHILE THE PUBLISHER AND AUTHOR HAVE USED THEIR BEST EFFORTS IN PREPARING THIS BOOK, THEY MAKE NO REPRESENTATIONS OR WARRANTIES WITH RESPECT TO THE ACCURACY OR COMPLETENESS OF THE CONTENTS OF THIS BOOK AND SPECIFICALLY DISCLAIM ANY IMPLIED WARRANTIES OF MERCHANTABILITY OR FITNESS FOR A PARTICULAR PURPOSE. NO WARRANTY MAY BE CREATED OR EXTENDED BY SALES REPRESENTATIVES OR WRITTEN SALES MATERIALS.
    [Show full text]
  • Download Your Free Fasting Guide
    THE ULTIMATE GUIDE TO FASTING ANGELA FOSTER INTRODUCTION TO FASTING It’s not just about what you eat, but when and how long you don’t eat for. You will most likely have seen lots of press coverage over the last few years about fasting. Some people are doing water only fasts for days on end while others are doing intermittent fasting. Just like trying to work out what you should eat, how to fast and for how long to fast can be confusing. And the truth is there aren’t that many studies on fasting or what is best. Importantly, in the case of women in particular, there are even fewer studies. This guide is designed to educate and inform you on the different types of fasts and what type of fasting protocol might be most suitable for you. 2020 ANGELA FOSTER 2 THE BENEFITS OF FASTING Fasting can be used for many benefits ranging from caloric restriction, autophagy, entering a state of ketosis, improving mental concentration and focus and enhancing insulin sensitivity. Many people use fasting as a strategy for This style of fasting has been shown to staying lean and keeping body fat low and have benefits for the brain by a process it can be a useful strategy for doing this known as neuronal autophagy which is even without engaging in any caloric the destruction of ageing neurons to restriction. make room for new, healthier ones. Abnormal or restricted autophagic Autophagy is the body’s way of clearing activity has been linked to a number of out damaged cells, in order to regenerate neurodegenerative diseases including newer, healthier cells.
    [Show full text]
  • Aerobic Exericse
    Posture Perfect: Get Your MOJO Back! PNDC June 22nd 2018 Dr U. Phillip Odiatu BA, DMD. NSCA Certified Personal Trainer Personal Training Specialist Can Fit Pro Certified Nutrition and Wellness Specialist “If I had known I was going to live this long, I would have taken better care of myself.” ~Eubie Blake Contact info: www.FitSpeakers.com website [email protected] email ph: 416-558-1774 direct line Facebook.com / uche odiatu Twitter: @Fitspeakers Instagram @Fitspeakers Linkedin.com Dr Uche Odiatu With 600 muscles and 206 bones the dental professional’s body needs to stretch, move and lift regularly to stay healthy for practice There are three components to a complete ergonomic training outside of loups and office equipment: Flexibility training Muscular conditioning Aerobic conditioning This handout is a guide but not exhaustive of what will be discussed at Dr Odiatu’s course at CDA Anaheim 2018 THIS IS NOT MEANT TO BE AN EXHAUSTIVE HANDOUT ON WEIGHTS OR INTERVAL TRAINING. MY GOAL IS TO INSPIRE AND LIGHT A FIRE UNDER YOU SO THAT YOU TO TAKE YOUR PHYSICAL ACTIVITY TO NEW HEIGHTS. MORE READING AND STUDY IS REQUIRED IF YOU WANT TO KNOW MORE. OF COURSE HIRE A CERTIFIED TRAINER TO GET MORE OUT OF A PROGRAM. MANY PEOPLE DESIGN THEIR OWN PROGRAMS. I STARTED LIFTING WEIGHTS AND EXERCISING WHEN I WAS 15 IN THE BASEMENT OF OUR FAMILY HOME> I BOUGHT WEIGHTS AND MANUALS AND PUT MY OWN PROGRAM TOGETHER TRIAL AND ERROR. LOTS OF FUN DOING IT THIS WAY. BUT NOT EVERYONE ENJOYS DOING IT ON THEIR OWN.
    [Show full text]
  • Exercise Nutrition Supplementation
    The Perfo r mance Nutrition Advantage TM G OA L - S P E C I F I C Exercise Nutrition Supplementation Table of The Contents powtoer change STARTS HERE 3 Keys to Building Your Best Body Goal-Specific Success Training 2 Nutrition Program 5 Supplementation Program 5 Guide to Exercise Goal-Specific Training Program 6 Women’s Training Program 8 Men’s Training Program 11 Why is it that some people struggle to stay in shape while others achieve Weight-Training Descriptions 14 e x t r a o rd i n a ry results that inspire themselves and others? The difference is Cardio-Training Program 22 simple. Better results come from a plan, an integrated program that includes Fundamental Stretching Program 26 s t rength training, cardio workouts, optimal nutrition, and supplementation. Armed with a plan, it’s possible to get results quickly and remain committed to staying in great shape — not just for the short term, but for life. Guide to Optimal Nutrition Daily Calorie Consumption 30 The EAS Personal Fitness Guide is your plan for achieving an extraordi n a r y Planning Your Meals 32 physical transformation. Over the years, EAS has helped world-class athletes Basic Guidelines 33 — people like Mike Alstott of the Tampa Bay Buccaneers, Brady Anderson of the Ba l t i m o re Orioles, Alonzo Mourning of the Miami Heat and Jo h n Elway (now re t i red) of the World Champion De n ver Broncos — achieve Guide to Supplementation p h e n o m e n a l results through an integrated training program.
    [Show full text]
  • Does Cardio After an Overnight Fast Maximize Fat Loss? Brad Schoenfeld, MS, CSCS Global Fitness Services, Scarsdale, New York
    Does Cardio After an Overnight Fast Maximize Fat Loss? Brad Schoenfeld, MS, CSCS Global Fitness Services, Scarsdale, New York SUMMARY First and foremost, it is shortsighted to enhance fat loss is flawed even when look solely at how much fat is burned examining its impact on the amount of THIS ARTICLE WILL REVIEW THE during an exercise session. The human fat burned in the exercise session alone. EFFICACY OF A COMMON FAT body is very dynamic and continually True, multiple studies show that con- BURNING STRATEGY EMPLOYED adjusts its use of fat for fuel. Substrate sumption of carbohydrate before low- BY BODYBUILDERS, ATHLETES, utilization is governed by a host of intensity aerobic exercise (up to AND FITNESS ENTHUSIASTS _ factors (i.e., hormonal secretions, en- approximately 60% Vo2max) in un- BASED ON CURRENT RESEARCH. zyme activity, transcription factors, trained subjects reduces the entry of THIS STRATEGY IS TO PERFORM etc), and these factors can change by long-chain fatty acids in the mitochon- CARDIOVASCULAR EXERCISE the moment (27). Thus, fat burning dria, thereby blunting fat oxidation EARLY IN THE MORNING ON AN must be considered over the course of (1,14,18,28). This is attributed to an EMPTY STOMACH. THE THEORY days—not on an hour-to-hour basis—to insulin-mediated attenuation of adi- GIVEN FOR THIS STRATEGY IS get a meaningful perspective on its pose tissue lipolysis, an increased THAT A SHIFT IN ENERGY UTILIZA- impact on body composition (13). As glycolytic flux, and a decreased expres- TION AWAY FROM CARBOHY- a general rule, if you burn more sion of genes involved in fatty acid DRATES OCCURS, THEREBY carbohydrate during a workout, you transport and oxidation (3,6,15).
    [Show full text]
  • The Truth About Six-Pack
    COPYRIGHT© 2008 All rights reserved Avalanche Ski Training by Michael Geary Certified Personal Trainer Certified Nutrition Specialist Founder – TruthAboutAbs.com & BusyManFitness.com DISCLAIMER: The information provided by this Web Site or this company is not a substitute for a face-to-face consultation with your physician, and should not be construed as individual medical advice. If a condition persists, please contact your physician. The testimonials on this Web Site are individual cases and do not guarantee that you will get the same results. This site is provided for personal and informational purposes only. This site is not to be construed as any attempt to either prescribe or practice medicine. Neither is the site to be understood as putting forth any cure for any type of acute or chronic health problem. You should always consult with a competent, fully licensed medical professional when making any decision regarding your health. The owners of this site will use reasonable efforts to include up-to-date and accurate information on this Internet site, but make no representations, warranties, or assurances as to the accuracy, currency, or completeness of the information provided. The owners of this site shall not be liable for any damages or injury resulting from your access to, or inability to access, this Internet site, or from your reliance upon any information provided on this site. All rights reserved. No part of this publication may be reproduced , transmitted, transcribed, stored in a retrieval system, or translated into any language, in any form, by any means, without the written permission of the author.
    [Show full text]
  • Fit Over 40™ Is a Trademark of Fitover40 Publishing, LLC
    OVER 50 TRUE STORIES OF MOTIVATION AND INSPIRATION! Role Models For Excellence AtAt AnyAge JON AT 35 Jon Benson M TomVenuto& AUTHOR OF BURN THE FAT, FEED THE MUSCLE FOREWORD BY DR. RICHARD WINETT PUBLISHER, MASTER TRAINER & AGELESS-ATHLETES.COM Fit Over 40™ is a trademark of FitOver40 Publishing, LLC. Copyright ©2005 by Jon Benson, Tom Venuto & BeVo Publishing, in association with FitOver40 Publishing, LLC. ALL RIGHTS RESERVED: No part of Fit Over 40 may be reproduced or transmitted in any form whatsoever, electronic or mechanical, including photocopying, recording, or by any informational storage or retrieval system, without expressed, written and signed permission from the author (with the exception of brief quotations as used in reviews or discussion groups, with attribution to the author and source). TTP-90 SM, The Core SM, Core Levers SM, Core Illusions SM, The Driving Point SM, Splicing SM, The Why Highway SM, Universal Vision SM, The Law of Certainty SM, Personalization™, Power7 SM and 7 Minute Muscle SM are all Copyright ©2005 by Jon Benson. All Rights Reserved. Burn The Fat, Feed The Muscle™is Copyright ©2005 by Tom Venuto. All Rights Reserved. ISBN Number 0-9765250-0-3 Cover Design Jon Benson Photography Cover/Marcus Irvin, Marcus Irvin Photography, Dallas Interior pictures supplied by contributors and/or contributor’s photographers. Images may not be duplicated. Book Design Jon Benson Fit over40 Role Models For Excellence At AnyAge Jon Benson TomVenuto& Model: Jon Benson; Photo by Marcus Irvin WARNING Any application of the recommendations set forth in this book or in personal consultation by phone, email, in-person, or otherwise, is at the reader’s discretion and sole risk.
    [Show full text]