Nutrition and Training

CNS Fatigue and Overtraining - Commentary by Loni Pfeil

fatiguebyloniOver the past few years I have heard a lot of different opinions on "overtraining", when it comes to being a competitive athlete or not. Here is what I have learned and my opinion based on some facts, things that I have experienced, and thorough research


4 Counterintuitive Tactics for Muscle Growth

counterintuitive-sliderWhen many people think of the word "counterintuitive" they sometimes interpret it to mean that something doesn't make sense. More literally, it means counter to intuition, and so it essentially means that something does not seem right or correct but it actually is.


Seven Fit Fiber Fact
s by Chris Aceto

fiberfactsWhen it comes to eating fruits and veggies, bodybuilders fail. Miserably. We’re so focused on protein, how much and what kind, or carbohydrates – we love them to bulk or despise them while cutting – wholesome foods like apple apples, bananas, cabbage and broccoli take a back seat.

Read more on fiber

Glute Training with IFBB Pro Tracy Hess

tracy-hess-glutesIFBB Pro Tracy Hess gives us a quick tutorial on glute training.  Tracy is prepping to compete at the upcoming New York Pro bodybuilding competition on May 10, 2015.


The Truth About Coaching and a Look Inside the Fitness Industry

lookinsideI would simply like to shed some light on the dark side of the industry. I personally don't feel that it is not talked about enough. The coaching industry can be a very positive thing and then also a very negative thing and the negative part is what people don't hear enough about.

More on the Dark Side of Coaching

4 Tips to Trim The Holiday Waistline For Enhanced Muscle Definition

4tipsIf you have spent the last few weeks binging on desserts, calorie-rich holiday dishes and alcohol, you're probably feeling guilty about your waistline – especially if the jeans feel a bit too tight. If your portion size recently ballooned like floats in Macy's Thanksgiving Day Parade, it's time to get back on track right away: save the New Year's resolution for taking a longer vacation or learning a new language.
To help get rid of those extra pounds and help relieve holiday bloating, you can take these measures:

1. Get back to cardio
The first thing you need to do is get back to your cardio schedule. If you've missed cardio sessions over the holidays, you might feel a little sluggish. Apart from burning calories, cardio helps in release of toxins via sweat. For the first week after the holidays, perform more intense and longer cardio sessions. Try to burn at least 500 calories per session to burn one pound of fat (3500 calories) in a week.
For the maximum fat burning effect, perform 30 minutes of cardio in the morning on an empty stomach (that's when the body is deprived of its glycogen stores and is ready to use fat for energy). Cardio combined with weight lifting will gradually enhance muscle definition.

2. Simulate your metabolism
Increase your intake of foods that can help simulate your metabolism. Capsaicin, when used on meals, can reduce appetite and increase metabolic rate. Chili peppers contain this metabolism boosting capsaicin compound. In addition to hot peppers, green tea is also a metabolism booster: it contains EGCG (epigallocatechin gallate) that blocks a major enzyme that breaks down the body's fat burning hormone.
Another option is to take a fat trimming supplement that contains these and other metabolism boosters. On its Facebook page, Healthy Trim notes that natural dietary supplements include green tea extract rich in polyphenols, which is useful for weight management. Another ingredient that supports a healthy metabolism is resveratrol: it counters the negative effects of high-calorie diets. Naturally, dietary supplements with regular exercise and proper diet will yield the best results.

3. Be a little hungry before bed
Be a little hungry, but do not starve yourself. You don't want to be too hungry during the day, or till dinnertime, because then you'll be in starving mode and eat the last meal of the day like the apocalypse is imminent. It's a common trait called the 'night eating syndrome', and it's most likely to strike after holidays are over.
The strategy is to stay properly energized during the day so you don't lose it later on. Eat moderate meals throughout the day, and stop eating after the last meal. This is called sleeping on a little empty stomach. It's really OK to be in this state before bedtime, as your appetite rests overnight, and you can start off with a clean slate of eating a healthy breakfast the next morning.

4. Drink plenty of water
Aside from suppressing your appetite, water can help you lose weight by helping you avoid sugary and alcoholic drinks. If you consume two cans of cola a day, substituting plain water can help you save 270 calories a day.
As one pound of fat is 3500 calories, sparing these many calories can help you with half a pound of weight loss a week. Water also keeps you hydrated, which may reduce the need to reach for a snack when you really need fluid.

Discuss nutrition and training in the Muscle Central forum

Dave Palumbo gives New Year's Diet Tips on Florida Newscast


Dave Palumbo gives diet advice on Florida's Wink News' Fitness Friday.


Q&A with Dr. Scott Connelly #1

DrConnellyQ: I know you had specific reasons for adding Glutamine to the original Met-rx and Physique 2.0. But still to this day I hear so many people give credit to Glutamine as a credible standalone supplement.


Five for Fighting… Fat!

People often claim they want to lose weight. But “weight loss” can be attributed to many things, including water, muscle or fat. In reality what most want is to lose fat while maintaining lean muscle so the result is a leaner physique with an overall improvement in body composition.five


Overcoming the Negative Effects of Dieting with “Deficit Cycling”

When I talk to bodybuilders adefnd others that want to lose fat, or increase muscular definition for competition purposes, I often hear them ask about things like re-feeds and cheat days.

Re-feeds and cheat days are generally defined by the bodybuilding community as days of extra carbohydrates and/or calories over and above typical daily calorie intake. Some people will choose to make this a free-for-all – eating whatever they want for one meal or even all day. On the other hand, some will simply eat the same foods they normally eat, but eat them in greater quantities.



Wide Shoulder Suggestions!

When fully developed, there are few thshouldersings more impressive on the bodybuilder’s physique than well-rounded delts! Many trainees own a pair of big arms, or have nice, thick chests, but is it much more rare to see a couple of “cannonballs” hanging off the clavicles.

Some of the most dramatic physiques of our time are ones that show incredible side delt development. Think about men like Kevin Levrone, Paul Dillett, Gary Strydom, Dennis Wolf and Jay Cutler… or women like Lenda Murray, Iris Kyle and Juliet Bergman. As soon as any of these champions walk (or walked) out on stage and turn to the front, the dramatic proportions of their physiques are immediately evident, and much of this has to do with the width of their shoulders.



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Yamamoto Nutrition

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