July 28, 2020

Researchers Looking into Whether Keto Diets can Treat Covid-19 and More…

In today’s digest we bring you articles on Researchers Looking into Whether Keto Diets can Treat Covid-19, Tip: A Hack to Improve Your One-Arm Pressing, Six New Tabata Workouts for Fast Fat Loss and How To Start Strength Training At Home. Hope you enjoy them…

Researchers Looking into Whether Keto Diets can Treat Covid-19

As the rush to develop a Covid-19 vaccine continues, people are still looking for ways to protect themselves from the deadly coronavirus pandemic (you know, besides wearing a mask and practicing social distancing). One new study points to a popular eating regimen as a possible way to reduce the severity of the virus’ symptoms — keto. Yup,…

As the rush to develop a Covid-19 vaccine continues, people are still looking for ways to protect themselves from the deadly coronavirus pandemic (you know, besides wearing a mask and practicing social distancing).

One new study points to a popular eating regimen as a possible way to reduce the severity of the virus’ symptoms — keto. Yup, the low-carb, high-fat eating regimen could be the key to guarding yourself from the pandemic.

In a review published in the journal Med, researchers found that a particular ketone body — or a molecule produced by the liver from fatty acids — known as beta-hydroxybutyrate acid (BHB) is key in preventing the development of Covid-19 symptoms such as coughing and shortness of breath. Eating a keto diet helps elevate the production of BHB, the researchers point out.

Furthermore, elevated levels of blood ketones have been shown to help the body protect itself against hypoxia-related tissue damage — or damage to tissues of cells caused by respiratory illnesses.

To test this theory, researchers at John Hopkins University plan on testing the effects of a keto diet on a group of patients suffering from Covid-19. If successful, the diet should improve oxygen flow and reduce the amount of time patients are on ventilators.

“Understanding how BHB impacts innate immunity following infection is one of the key preclinical questions we hope researchers will be eager to tackle,” Brianna Stubbs, PhD, a Buck Institute researcher with expertise in ketone biology and lead author of the review, said in a release.

But don’t ditch the carbs just yet. “I want to be clear that there is no evidence that a ketogenic diet is protective in any way against COVID-19,” John Newman, MD, PhD, Buck Institute professor and practicing geriatrician, said in a release. “In fact there may be instances where BHB could promote viral replication of SARS-CoV2, the specific virus that causes the disease. But given the promise that BHB shows against many of the age-related risk factors for COVID-19 such as heart disease and diabetes we want to take advantage of this unique opportunity to bring geroscience to the fight against COVID-19.”



Researchers Looking into Whether Keto Diets can Treat Covid-19 was originally published at https://bit.ly/39nCDcV






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Tip: A Hack to Improve Your One-Arm Pressing

Single-arm pressing exercises should be part of a well-rounded training program. They help create muscular balance and they develop your core due to the added stability requirements of offset loading. The problem with unilateral pressing? Many lifters get lazy on the side they’re not working and lose tightness throughout the lift. This forces them to…

Single-arm pressing exercises should be part of a well-rounded training program. They help create muscular balance and they develop your core due to the added stability requirements of offset loading.

The problem with unilateral pressing? Many lifters get lazy on the side they’re not working and lose tightness throughout the lift. This forces them to compensate through the torso which puts undue stress on the spine if the core isn’t braced properly.

As an example, here’s a video of a very rough looking one-arm overhead press with absolutely zero attention paid to the unused arm:

This lift looks awkward and ugly. I could very easily tweak my back due to the lack of whole-body tightness.

The Simple Fix

Stick your opposite arm out to the side, make a fist, and squeeze as hard as you can. Do this not only for your press, but for any unilateral exercise where you have one hand free.

One-Arm Bench Press Setup

One-Arm Press Setup

Why This Helps

Squeezing your fist revs up your nervous system. This aids in the recruitment of the motor units needed to successfully complete a heavy lift.

When the brain feels your muscles stabilize the weight, it lets the body know it’s safe to output massive amounts of force without the risk of instability occurring. Your tightened fist will cause tightness throughout the core and upper back on both sides of your body. This allows for a better transfer of force through your kinetic chain.

Use This Concept With All Your Lifts

When performing any lift, grip strength is key to motor unit activation and whole-body tightness. With any heavy press, pull, squat, hinge, or carry, squeeze the bar as hard as possible to improve your mind-muscle connection and maximize force output.

Related: 
The 5 Best One-Arm Exercises

Related: 
The 10 Best Unilateral Exercises



Tip: A Hack to Improve Your One-Arm Pressing was originally published at https://www.t-nation.com/training/tip-a-hack-to-improve-your-one-arm-pressing?utm_source=facebook&utm_medium=social&utm_campaign=article9029







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Six New Tabata Workouts for Fast Fat Loss

Tabatas are four-minute intervals of brutal metabolic conditioning. They sound simple, but if you’re doing them correctly, you will finish in a state of breathlessness and your lungs will feel like they’re on fire. Traditional Tabatas consist of one exercise. Better Tabata options allow you to rotate between multiple exercises. Pick the Tabata option that’s…

  1. Tabatas are four-minute intervals of brutal metabolic conditioning.
  2. They sound simple, but if you’re doing them correctly, you will finish in a state of breathlessness and your lungs will feel like they’re on fire.
  3. Traditional Tabatas consist of one exercise. Better Tabata options allow you to rotate between multiple exercises.
  4. Pick the Tabata option that’s right for you, and destroy fat in just four minutes.

Effective Burn. Endless Options.

It’s the most effective way to incinerate body fat and raise your work capacity.

It doesn’t matter what space or equipment limitations you’re facing, the following Tabata options include barbells, kettlebells, resistance bands, or your own bodyweight. Choose your weapon.

But First, a Review: What’s a Tabata?

If you don’t already know what a Tabata interval is, it’s a high intensity interval training protocol originally created by Japanese researcher Dr. Izumi Tabata.

Each Tabata interval consists of 20 seconds of high intensity (as hard as you can go) exercise followed by 10 seconds of rest. This is repeated for eight rounds, totaling four minutes time.

Four Minutes to Freedom

The Tabata method is easy to understand, but it’s not easy to do. Many folks don’t make it through the full four minutes, and others who do often end up puking following the first few workouts.

This is why it’s necessary to gradually progress (periodize) your Tabata training. Below I’ll provide you with both an 8-week and 12-week progression model designed to help you maximize your Tabata training efforts while avoiding excessive fatigue and overtraining.

That being said, progression or no progression, in order to use the Tabata method successfully, you must be willing to work hard!

Fat Loss vs. Conditioning

There’s almost no difference between fat loss exercises and metabolic conditioning exercises, both should be very intense in nature and demand a total body effort.

The only thing that separates a conditioning program from a fat loss program is the diet. You can improve your endurance and conditioning without going on any special diet. For fat loss, do the same workouts but fix your diet.

Untraditional Tabata Training

Traditional Tabata protocols contain only one exercise, such as squats, and repeating that same exercise throughout the entire Tabata interval. But there are other options:

  1. Use two different exercises performed four times each.
  2. Use four different exercises performed two times each.
  3. Use eight different exercises each performed once within a Tabata workout.

Here’s why the three options beat traditional Tabatas:

  • When you only use one exercise such as squats for the entire Tabata, the legs gradually fatigue with each working set. This centralized leg fatigue reduces the overall intensity of the Tabata and its intensity.
  • Using more than one exercise prevents centralized muscle fatigue and helps you maintain the same high level of intensity in each round.
  • Mixing in more than one exercise boosts the overall metabolic demand because it involves more muscles. Put simply, more muscles worked means greater energy demand, which in turn means faster fat loss.
  • Doing the same exercise eight times for four minutes straight is just plain boring. The workout is already brutal, why make it monotonous too?

The Tabata Six

1 – Barbell Tabata Complex (4 Exercises)

Pick four barbell exercises that you can easily transition between.

  • Perform the first exercise for as many reps as you can in 20 seconds.
  • Rest 10 seconds.
  • Perform the second exercise as fast as possible for 20 seconds.
  • Rest 10 seconds.
  • Repeat this process for the following two remaining exercises.

Once you’ve completed all four exercises you’re only half way done, because you’ll only be two minutes into the Tabata. Go back to the first exercise and repeat the entire complex again without ever dropping the bar.

Barbell Tabata Complex Example:

  1. Reverse Lunge (alternating legs) (rack position
  2. Shoulder Press or Thruster
  3. Romanian Deadlift
  4. Hang Clean
  5. Reverse Lunge (alternating legs) (rack position)
  6. Shoulder Press or Thruster
  7. Romanian Deadlift
  8. Hang Clean

2 – Barbell Tabata Complex (8 Exercises)

This complex is performed exactly the same as the previous complex, only you perform eight different exercises once instead of four exercises performed twice.

Example:

  1. Reverse Lunge (barbell on shoulders; back squat style)
  2. Good Morning (bar still on shoulders)
  3. Shoulder Press or Thruster
  4. Hang Clean
  5. Front Squat
  6. Bent Over Row
  7. Romanian Deadlift
  8. Push-Up

Note: When performing barbell complexes like the one above, it’s okay not to use “perfect” Olympic lifting technique on moves like cleans and snatches. Why?

  • We’re not Olympic lifting, we’re doing a barbell complex.
  • We’re not trying to build peak power, we’re trying to build conditioning and lose fat.
  • Good Olympic lifting form is needed to help you lift heavy loads as fast and efficiently as possible. The loads used in the complexes above are not heavy at all, and therefore don’t require you to have “perfect” form.

As long as you don’t lose optimal spinal alignment and maintain good rhythm, you’re fine.

3 – Kettlebell Tabata Complex (4 Exercises)

Kettlebell Tabata

You can swing kettlebells, squat with kettlebells, or thrust them over your head. So pick your favorites and just rotate with 20 second intervals.

Example:

  • 20 seconds 1-Arm swing (right arm)
  • 10 seconds rest
  • 20 seconds 1-Arm swing (left arm)
  • 10 seconds rest
  • 20 seconds Front Squat (right arm)
  • 10 seconds rest
  • 20 seconds Front Squat (left arm)
  • 10 seconds rest
  • 20 seconds Push Press (right arm)
  • 10 seconds rest
  • 20 seconds Push Press (left arm)
  • 10 seconds rest
  • 20 seconds 2-Arm swing
  • 10 seconds rest
  • 20 seconds 2-Arm swing

You can also do this same Tabata workout without switching sides each time like this:

  • 20 seconds 1-Arm swing (right arm)
  • 10 seconds rest
  • 20 seconds Front Squat (right arm)
  • 10 seconds rest
  • 20 seconds Push Press (right arm)
  • 10 seconds rest
  • 20 seconds 1-Arm swing (left arm)
  • 10 seconds rest
  • 20 seconds Front Squat (left arm)
  • 10 seconds rest
  • 20 seconds Push Press (left arm)
  • 10 seconds rest
  • 20 seconds 2-Arm swing
  • 10 seconds rest
  • 20 seconds 2-Arm swing

4 – Resistance Band Tabata (8 Exercises)

Resistance bands are simple, versatile, and inexpensive. They may look harmless but don’t be fooled, this will be tough if you’re doing it right.

Example:

  1. Squat and Row
  2. Swimmers (back straight, arms straight, touch band to shoulders)
  3. Tight Rotations (right side)
  4. Tight Rotations (left side)
  5. Punches (right leg forward)
  6. Punches (left leg forward)
  7. Swimmers (back straight, arms straight, touch band to shoulders)
  8. Squat and Row

5 – Fighter’s Band Tabata (4 Exercises)

This Tabata is a favorite among fighters because it develops the upper-body conditioning necessary to continually throw punches, push, pull, and clinch with your opponent for the entire fight.

It’s also a non-leg dominant way of improving conditioning and accelerating fat loss. Bodybuilders and figure competitors love this Tabata after an upper-body lifting day.

This entire Tabata is performed with a staggered stance. Switch your lead leg each round.

Example:

  • 20 seconds punches (left leg lead)
  • 10 seconds rest
  • 20 seconds punches (right leg lead)
  • 10 seconds rest
  • 20 seconds alternating row (left leg lead)
  • 10 seconds rest
  • 20 seconds alternating row (right leg lead)
  • 10 seconds rest
  • 20 seconds punches (left leg lead)
  • 10 seconds rest
  • 20 seconds punches (right leg lead)
  • 10 seconds rest
  • 20 seconds alternating row (left leg lead)
  • 10 seconds rest
  • 20 seconds alternating row (right leg lead)

Another Fighter’s Band Example

  • 20 seconds punches (left leg lead)
  • 10 seconds rest
  • 20 seconds alternating row (left leg lead)
  • 10 seconds rest
  • 20 seconds punches (right leg lead)
  • 10 seconds rest
  • 20 seconds alternating row (right leg lead)
  • 10 seconds rest
  • 20 seconds punches (left leg lead)
  • 10 seconds rest
  • 20 seconds alternating row (left leg lead)
  • 10 seconds rest
  • 20 seconds punches (right leg lead)
  • 10 seconds rest
  • 20 seconds alternating row (right leg lead)
  • 10 seconds rest

6 – Bodyweight Tabata (4 Exercises)

Need to train at home, outside, or while traveling?

Even if you do have access to gym equipment, sometimes it’s nice to get away from all that stuff and just allow your body to move the way it wants.

  • 20 seconds Speed Squat
  • 10 seconds rest
  • 20 seconds Burpees
  • 10 seconds rest
  • 20 seconds Mountain Climber (keep neutral spine)
  • 10 seconds
  • 20 seconds Speed Skips (in place) (lift knee above hip)
  • 10 seconds rest
  • 20 seconds Speed Squat
  • 10 seconds rest
  • 20 seconds Burpees
  • 10 seconds rest
  • 20 seconds Mountain Climber (keep neutral spine)
  • 10 seconds
  • 20 seconds Speed Skips (in place) (lift knee above hip)

When to Use Tabatas

For fat loss: You can use Tabatas up to three times per week. But you can also do multiple Tabata intervals one workout. I’ve used up to three different Tabata intervals in a workout.

Remember to do them after strength training so that you have the energy to keep your current amount of muscle size and strength.

For conditioning: You can use Tabatas throughout your workout, either before, during, or after your strength training.

During most sports (football, MMA, etc.) you’re often required to call upon every ounce of strength you have and explode throughout the entire competition, even when you’re tired. So, mixing conditioning and strength work together can help prepare you specifically for this challenge.

This is especially important for MMA fighters and other combat athletes because you have to lift up, take down, and push your opponent around the entire fight, no matter how gassed you may be.

Tabata Progressions

If you’re not able to do the entire 4-minute Tabata, gradually build up your stamina with the following progression.

So you understand the chart, here ‘s what each figure means:

10/20 x 6 means 10 seconds work and 20 seconds rest for 6 rounds.

  • Week 1 10/20 x 6
  • Week 2 10/20 x 7
  • Week 3 10/20 x 8
  • Week 4 15/15 x 5
  • Week 5 15/15 x 6
  • Week 6 15/15 x 7
  • Week 7 15/15 x 8
  • Week 8 20/10 x 4
  • Week 9 20/10 x5
  • Week 10 20/10 x 6
  • Week 11 20/10 x 7
  • Week 12 20/10 x 8

Now, if you’re a better-conditioned athlete, you may need only eight weeks to build up to the full Tabata. Here’s an eight-week Tabata workout progression:

  • Week 1 10/20 x 6
  • Week 2 15/15 x 4
  • Week 3 10/20 x 8
  • Week 4 15/15 x 6
  • Week 5 20/10 x 4
  • Week 6 15/15 x 8
  • Week 7 20/10 x 6
  • Week 8 20/10 x 8

Now, take this arsenal of Tabata workouts and use them to incinerate fat and smoke the competition.

Related: 
The Truth About Olympic Lifts

Related: 
HLC: The Ultimate Workout Finisher

Related: 
7 Metabolic Conditioners to Burn Fat



Six New Tabata Workouts for Fast Fat Loss was originally published at https://www.t-nation.com/training/6-new-tabata-workouts-for-fast-fat-loss?utm_source=facebook&utm_medium=social&utm_campaign=article2596







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How To Start Strength Training At Home

There are advantages to doing all your workouts at home. One, they’re free (or cheap if you sign up to an app or virtual gym), and two, you don’t have to worry about travelling anywhere. However, it’s also sometimes hard to find the motivation to work out at home and you might be lacking in…

There are advantages to doing all your workouts at home. One, they’re free (or cheap if you sign up to an app or virtual gym), and two, you don’t have to worry about travelling anywhere. However, it’s also sometimes hard to find the motivation to work out at home and you might be lacking in the equipment or knowhow required to get in a solid workout.

Fortunately Jason Bone, head of strength at FLEX Chelsea, is here to help. Below you’ll find some general tips from Bone on how to go about strength training at home, along with specific advice for people with free weights, resistance bands or no equipment at all.

Plan Your Week

One of the many pitfalls of strength training at home is that you have so many distractions. Overcome this by scheduling your workouts in your diary, the same way you would book in with a personal trainer. I would recommend three strength workouts a week along with other types of training to add variation and keep you interested.

Be Consistent

Consistency is an important aspect of reaching your goals. It’s easy to fall off the wagon and before you know it you’ve missed a whole week’s training. If you miss a day’s training, try to make it up later in the week. Don’t let your head drop – stay positive and be determined to catch up.

Make Progress

Monitor your workouts and look to progress: increase the reps, add more weight, shorten your rest periods. There is nothing better than being able to train harder, feel fitter, stronger or push further.

Tips For Working Out At Home With…

No Equipment

You still have your own body or various things around the house – a chair, a big water bottle or even a member of the family! With bodyweight strength exercises it’s important to slow down the tempo and think about what muscle group you’re working. Are you engaging the right muscles?

To begin with, stick to fairly basic compound exercises like the squat, lunge, glute bridge, press-up, sit-up and plank. These are well-known exercises and the reason for that is because they work! Keep tension in the specific area you’re targeting for around 30 seconds, doing ten reps. If you’ve finished ten repetitions in 20 seconds you’re going too fast. Aim for three rounds of each exercise with a 45-second rest.

You can progress your workouts by supersetting your exercises. Do an upper-body exercise and instead of resting go straight into a lower-body exercise.

Resistance Bands

By adding resistance you’ll be putting the muscles under more tension and therefore increasing your strength capacity. Stick to similar exercises as in bodyweight workouts, although you’ll find your exertion level is much higher. You might not be able to superset or keep to the same rep range you were at previously, but that’s what progression is all about.

Free Weights

[UPDATE: JTX dumbbells now back in stock]

This is where you can go to the next level of strength training, though you must be careful that you still stick to the slow and steady repetitions, and be mindful of your form because injuries can occur.

If you are fortunate enough to have some dumbbells I suggest adding the deadlift, front squat, weighted lunge, bent-over row and shoulder press to your programme. Stick to a similar rep range and tempo as in your bodyweight workouts, but add more weight as your strength increases. You will also benefit from switching up your routine every four weeks to avoid plateauing and to keep your workouts interesting.



How To Start Strength Training At Home was originally published at https://www.coachmag.co.uk/home-workouts/8573/strength-training-at-home