August 6, 2020

Tip: Is Cardio Best Before or After Lifting? and More…

In today’s digest we bring you articles on Tip: Is Cardio Best Before or After Lifting?, Tip: What Alcoholics Can Teach You About Diet, Leucine: a nutrient ‘trigger’ for muscle anabolism and August Essentials. Hope you enjoy them…

Tip: Is Cardio Best Before or After Lifting?

The Best Time to Do Conditioning Work Should you do your conditioning, metcon, or cardio work before or after lifting? Many say to do it before because it acts as a warm-up. Others say it interferes with the “money” part of your training: lifting weights. Who’s right? Turns out, the experienced lifters who said to…

The Best Time to Do Conditioning Work

Should you do your conditioning, metcon, or cardio work before or after lifting? Many say to do it before because it acts as a warm-up. Others say it interferes with the “money” part of your training: lifting weights.

Who’s right? Turns out, the experienced lifters who said to do it AFTER weight training were correct. Completing aerobic endurance exercise before resistance training will negatively impact your ability to perform at your highest potential during the lifting part of your session.

The New Study

A recent study published in the Journal of Strength and Conditioning Research found that when healthy, resistance-trained men performed aerobic endurance exercise before a resistance training session…

  • Fewer reps were completed
  • Average power and velocity of lifts were significantly reduced
  • Ratings of perceived exertion were greater
  • Heart rates were higher when compared to the control group

HIIT First Drops Lifting Performance

One of four different treadmill running protocols were used as part of the aerobic endurance exercise portion:

  1. 60% of the participant’s VO2 reserve for 45 minutes
  2. 75% of the participant’s VO2 reserve for 20 minutes
  3. 90-100% of the participant’s VO2 reserve for intervals of 3 minutes (a 1:1 work to rest ratio) for 5 sets
  4. 75% of the participant’s VO2 reserve at a 6-9% uphill incline for 20 minutes

Researchers found that there were differing degrees of the drop in performance measures across the groups, with the high intensity interval group experiencing the greatest reduction.

This is important because stress consolidation, or completing all of your higher intensity efforts in the same time period, is encouraged as it allows for greater recovery from session to session. But don’t make the mistake of performing your high intensity conditioning before you lift.

Weights First

If you’re going to complete aerobic endurance exercise in the same workout as a weight training, do the resistance training first. End of discussion.

Reference

  1. Ratamess, Nicholas A. et al. (October 2016). Acute Resistance Exercise Performance Is Negatively Impacted by Prior Aerobic Endurance Exercise. Journal of Strength and Conditioning Research, Vol. 30 (10).

Related: 
4 Anabolic Metcon Workouts

Related: 
Predator Conditioning



Tip: Is Cardio Best Before or After Lifting? was originally published at https://www.t-nation.com/training/tip-is-cardio-best-before-or-after-lifting?utm_source=facebook&utm_medium=social&utm_campaign=article5010






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Tip: What Alcoholics Can Teach You About Diet

To Abstain or Not to Abstain? There’s been a controversy brewing in the field of drug and alcohol rehab for years. Most experts on alcoholism like to preach “once an addict, always an addict.” If you’re an alcoholic, you’ll always be an alcoholic, even if you’ve been sober for 20 years. That means you can…

To Abstain or Not to Abstain?

There’s been a controversy brewing in the field of drug and alcohol rehab for years.

Most experts on alcoholism like to preach “once an addict, always an addict.” If you’re an alcoholic, you’ll always be an alcoholic, even if you’ve been sober for 20 years. That means you can never drink again, not even a little bit socially, not even a once-a-week glass of wine with your wifey on date night.

But a newer theory says something different. In a nutshell, it says that after a period of abstinence (as well as developing other behavioral coping mechanisms), the alcoholic can go back to being a social drinker, like having a beer at the ballgame, and he’ll be just fine.

Now, obviously, the worry here is about the slippery slope effect. Does that one glass of Pinot Grigio lead to two, then a whole bottle, then a quart of tequila before breakfast? It depends somewhat on the individual: some folks can handle a social sip, others can’t.

But what does that have to do with diet, fat loss, and staying lean?

Fat Guys and Cheat Meals

Binge eating is now the number one eating disorder. In the bodybuilding world, a form of this is often encouraged: the cheat meal. Sometimes there’s even lots of science to back it up.

But this physiological science has lead to a lot of people never reaching their fat loss goals. Why? Often because of psychological science: you rationalize eating lots of shitty foods, and after a point you can’t out-train your crappy diet.

A few questions to ask yourself:

  • Do I start fantasizing about my Saturday cheat meal on Monday?
  • Does every other healthy, goal-oriented meal taste bad?
  • Do I often try to “undo the damage” of the cheat meal with excess exercise?
  • When I have a cheat meal, do I find it hard to stop? Do I eat to the point of feeling sick and the next day want to do it again?

If yes, you might have an issue. You might be a cheatmealoholic.

Bad, Bad Bugs

But it’s not just a mental thing. We now know that the balance of your gut bacteria greatly affects your cravings. In short, those bad bugs demand to be fed and they can actually affect your brain and trigger ridiculously strong cravings.

The problem with cheat meals is that, once a week or so, you give this bad gut bacteria everything it wants and you help build the colony, which then pillages the village of good bacteria. And that means your cravings for junk never subside. In fact, they get worse.

How do you kill or at least reduce the hungry gut bugs? Well, you starve them. You abstain from cheat foods.

Oh, they’ll fight you. There’s a very real addiction thing going on here. And you’ll have to suffer for a bit until balance is restored. But then the cravings go away. If you find yourself wanting the healthy foods and not being tempted by the junk foods, you’ve turned a corner. Staying lean will now be much easier.

So Can You Ever Cheat Again?

Like the alcoholic, this depends on the individual and time. If you abstain from the body-wrecking foods for long enough, you’ll probably have full control when you do cheat. Look at those questions above again. Can you now answer “no” to them? Then you’re probably fine.

How long does this take? That may depend on how fat you are… or were. If you spent years as a fat guy (like I did) it will take longer. There’s no firm answer here. You have to work at it and be what I call “body aware.”

But here’s a rule of thumb to follow: Before you have a cheat meal, ask yourself, “Am I relatively lean? Do I have at least a couple of visible abs?” If the answer is yes, then you can probably handle a cheat meal. But if you’re still fat, then skip it.

I’ll say it more boldly: Cheat meals are for already-lean people.

Harsh? Yeah, but as a guy who hampered his progress for years by buying into the cheat meal idea, that’s been my experience. And it’s what works for the vast majority of people.

Related: 
Is Gut Bacteria Making You Fat?

Related: 
The Simple Diet for Athletes



Tip: What Alcoholics Can Teach You About Diet was originally published at https://www.t-nation.com/diet-fat-loss/tip-what-alcoholics-can-teach-you-about-diet?utm_source=facebook&utm_medium=social&utm_campaign=article5016







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Leucine: a nutrient ‘trigger’ for muscle anabolism

If you want to build muscle effectively, simply eating protein won’t cut it. You need to know if your protein food contains the vital amino acids and especially leucine. Protein has a big part in packing on muscle mass, but sometimes it happens that people forget that they need leucine in their protein, which plays…

If you want to build muscle effectively, simply eating protein won’t cut it. You need to know if your protein food contains the vital amino acids and especially leucine. Protein has a big part in packing on muscle mass, but sometimes it happens that people forget that they need leucine in their protein, which plays an important role in muscle building.

The more leucine you have in your bloodstream, the faster your muscles will be able to synthesize and repair the micro-tears after a resistance workout. Of course, consuming just leucine would be useless since you require all of the amino acids to repair the damaged muscles, but eating foods that have high leucine content in them will definitely help you on your way to building a muscular physique.

 

Leucine Can Turn on Your Anabolic Switch!

Protein is made up of amino acids, which can be divided into essential and non-essential. There are twenty different amino acids that the human body utilizes during its normal processes, and nine of those are essential. The difference between essential and non-essential amino acids is that the non-essentials can be created inside of your body, while the others can only be brought in through food.

Leucine is different than all of the other essential amino acids because of its ability to trigger the creation of muscle protein. In its foundation, this means that it acts as a starter for your anabolic period – if you get enough leucine in your body, it will automatically determine that it is ready for work and will begin building more and more muscle protein, repairing your damaged muscle tissue and building new tissue as well.

Note that you will need to go through a lot of resistance training for any of this to take place, but when you’re training with protein that has a lot of leucine in it, your body will be much more efficient at building muscle.

How Much Leucine Should You Eat?

Muscle protein synthesis is an anabolic response that occurs in response to protein feeding and resistance training. On the protein front, it specifically relates to leucine intake. To maximize the muscle protein synthesis response, around 3g of leucine is required. This is known as the “leucine threshold”.

However, this isn’t fixed – everyone requires a different amount of leucine, depending on their weight, age, etc. Average humans need 25 to 35 grams of protein per meal, out of which three grams should be leucine.

Here are four foods that you can use to eat more leucine:

1. Whey Protein. It has three grams of leucine for every 25 grams of protein, meaning it has more leucine than any other food which is high in protein. If you put a scoop of whey powder in your post-workout shake, your body will be packed into capacity with all the leucine it requires.

2. Bottom Round Cut of Beef. A four ounce serving of bottom round cut beef will have approximately 1.8 grams of leucine, but it will also be cheaper. I would suggest simmering it in liquid slowly, or marinade it. This will help you make it softer since it tends to be a bit tough, but it’s also very delicious!

3. Ricotta Cheese. Half a cup of it has about a gram and a half of leucine which can often be more than enough. If you google how ricotta is made, you will see that it’s made from liquid whey that didn’t get used in the process of creating cheese. Logically, this means that it has a lot of whey in it, and therefore a lot of leucine. However, you don’t have to make lasagna every time you need some – put it in dips, pancake batter and smoothies! Put it in a sandwich with some smoked fish and spices! Put it on a cracker, even! Everything you can imagine can come true with ricotta cheese.

4. Soy Nuts. With less than a gram of leucine per ounce (902mg to be more precise), this one ranks lowest on our list but it’s still decent! Also, soy nuts are delicious and you can grab them for a snack for any occasion. You can even put them in your yogurt, alongside more leucine!

Reference: Nutrition & Metabolism – The impact of protein quality on the promotion of resistance exercise-induced changes in muscle mass.



Leucine: a nutrient ‘trigger’ for muscle anabolism was originally published at https://www.fitnessandpower.com/nutrition/leucine-muscle-anabolism







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August Essentials

1. AFTERSHOKZ Aeropex wireless headphones | £149.95 A pair of bone conduction headphones are a must for safe road running and this award-winning pair from AfterShokz are a reliable investment. Lightweight and waterproof, they’re designed to provide 8 hours of open-ear listening, so you’ll still be able to hear music or take calls but won’t have to…

1. AFTERSHOKZ Aeropex wireless headphones £149.95

A pair of bone conduction headphones are a must for safe road running and this award-winning pair from AfterShokz are a reliable investment. Lightweight and waterproof, they’re designed to provide 8 hours of open-ear listening, so you’ll still be able to hear music or take calls but won’t have to block out traffic.

2. SCULTURA Balletto Top £75

This sporty technical top is inspired by classical ballet gear, giving it an elegant feel as well as a host of practical features. The flattering full-length design provides excellent coverage, while the soft and glossy fabric is lightweight and breathable. Plus, it’s made from recycled ECONYL nylon and manufactured in an ethical UK-based factory, so you know you’re supporting a sustainable company.

3. SCULTURA Camufarre Sports Bra £115

Okay, we know we’re a bit obsessed with Scultura and, yes, this is pricey, but just look at it! This gorgeous limited edition sports bra is made with 100% regenerated yarn from recycled plastic bottles and sits comfortably under the bust, without cutting in. This might not be for you if you have bigger boobs, as it offers medium support (you can find our options for bigger busts here).

4. HAPPYSTRIDE Get Spotted Sassy Leopard Leggings £38.99

We love the high waist on these funky 7/8 leggings – it makes for a really flattering fit. They’re great for running, yoga, HIIT or even working from home (if you’re anything like us and lockdown has sworn you off jeans). But these leggings won’t just make your running happier – £1 from each sale is donated to mental health charities, giving support to somebody struggling with their mental wellbeing.

5. RUNDERWEAR Women’s Running Hipster pants £18

We’ll never stop singing Runderwear’s praises: these pants have changed our runs forever! Say goodbye to painful chafing and sweat-logged knickers with this super-soft, moisture-wicking, seamless design. Runderwear’s range features plenty of styles to suit different body types, including full-coverage briefs, hipsters like these ones, and thongs.

6. MAAREE Sock-It-To-Me Workout Sock £7

MAAREE is best-known for making top-quality sports bras, and these socks are an equally impressive design feat. The cushioned heel and padded ankle cuff prevent friction and stop you from getting blisters – plus, they feel really soft and are made from a reliably durable material, so win-win!

7. BROOKS Glycerin 18 road shoes £140

Brooks’ much-loved road shoe has had an upgrade with the Glycerin 18 and we’re in love! There are so many gorgeous styles to choose from, and the cushioning makes you feel like you’re running on clouds. You can find out more about this new shoe here.

8. MEGLIO Asteroid Recovery Massage Set £19.99

This kit has everything you need to massage your muscles after a taxing run. Recommended by physios, it’s perfect for stretching and working into niggles so you can keep training pain-free. It’s also lightweight and easily portable so you can bring it with you to the gym, take it on holiday – whatever suits!

PLUS: ENERTOR Running Insoles | £29.99

Are suffering from foot pain while you run? These little chaps are proven to reduce that pain. They provide 89% more short absorption as you run and improve muscle function in the long-run. Take a look at Enertor’s range and find the perfect pair for you.



August Essentials was originally published at https://www.womensrunning.co.uk/gear/august-essentials/