Archive: June 2, 2023

Chocolate uses substantial protection from Heart disease and Stroke

Scientists announce fantastic findings: chocolate uses substantial protection from heart disease and stroke
by S. L. Baker, features writer

(NaturalNews) All regular readers of NaturalNews know that researchers have discovered chocolate (especially the organic, not junked up with additives and sugar type) consists of phytochemicals which appear to promote good health. but no one has had much of a clue about the specifics of some of those benefits on the cardiovascular system — until now. Scientists Camiseta Kashima Antlers at the European society of Cardiology Congress currently underway in Paris just announced that chocolate supplies substantial protection from heart disease as well as stroke.

That’s terrific news because, despite the billions of dollars spent on mainstream medicine’s drugs and surgical interventions, the battle against cardiovascular disease undoubtedly needs some severe help. Currently, the world health organization (WHO) predicts that by 2030 nearly 23.6 million people will die yearly from heart disease.

So just think of the fluttering of hearts in big Pharma offices if they found a no side effect, easy to produce drug that actually worked to lower the risk of developing heart disease in the first place by nearly 40 percent. Camiseta Selección de fútbol de Japón The demand and profits to be made would be enormous. While there is no such medication, it turns out that eating chocolate frequently appears to accomplish what pills can’t.

For a new study, which was just published in the online version of the British medical Journal, Dr. Oscar Franco and colleagues from the university of Cambridge carried out a large scale investigation of existing research on chocolate. In all, they looked at research involving over 100,000 participants with and without existing heart disease. then the scientists examined the effects of eating chocolate on cardiovascular events including heart attacks and stroke.

For each of seven studies that were analyzed, the research team compared the group with the highest chocolate consumption against the group with the lowest consumption (to lessen bias, they factored in differences in the way each study had been designed). bottom line: the highest levels of chocolate consumption were associated with an astounding 37 percent reduction in cardiovascular disease and an nearly 30 percent reduction in stroke compared with lowest levels of chocolate eating.

The studies did not differentiate between dark or milk chocolate and included consumption of chocolate bars, drinks, biscuits and desserts — which raises an evident question not answered by the new research Camiseta Rangers FC analysis. would the cardiovascular protection be even a lot more pronounced if the chocolate didn’t include extra sugars, unhealthy fats or chemical additives found in lots of chocolate drinks and candy bars?

The authors of the study did alert their findings need to be interpreted cautiously because commercially available chocolate products are typically loaded with calories, so eating too much of these can cause weight get and be harmful to health in general. However, in a statement to the media, they concluded that given the health benefits of eating chocolate, “initiatives to minimize the current fat and sugar content in a lot of chocolate products must be explored.”

5 shortcuts To develop muscle mass size

these days it seems that whatever needs to be bigger, faster, as well as stronger. going to the extreme is the norm. whatever from additional stamina headache pills, to energy drinks, as well as high speed Internet. bottom line is that people want modification as well as they want it now!When it pertains to bodybuilding things are no different we want results ASAP. The wish to develop a much better body unites all bodybuilding as well as physical fitness enthusiasts, however for a lot of of us, the muscle mass gains come as well sluggish as well as they never come easy. So we look for shortcuts. Is the trick to quick muscle mass gains training harder, lifting heavier, eating more, popping this pill, or slugging back the current hyped up magic muscle mass drink…

In this post we are going to dive into 5 of the most typical workout ‘shortcuts’ that people take as well as pick them apart to discover a much better plan of action. a lot more frequently then not the very best techniques for building a stronger as well as a lot more muscular body include a less extreme approach.

Shortcut # 1 ‘ training a lot more Often

A great deal of times aspiring bodybuilders believe they are not training sufficient as well as autumn into the a lot more is much better mentality. besides a lot more workouts need to indicate a lot more muscle, Right?

It is not uncommon to discover less experienced (but over enthusiastic) bodybuilders to begin costs a lot more as well as a lot more time in the gym. everyday workouts ended up being the norm as well as the length of those workouts slowly gets longer as well as longer. They normally believe they are doing themselves good, as well as often even brag about exactly how they workout ‘everyday’.

Is there a much better way?

Your body can only recuperate as well as grow so fast. training a muscle mass once again before you have completely recuperated from your previous workout will ultimately cause overtraining. normally the most you can train a bodypart is twice per week as well as still recuperate as well as grow.

While there are some exceptions to this policy with some abbreviated specialization routines (i.e. the Blast Your Bench program). You must limit yourself to working each bodypart no a lot more then twice per week as well as taking at least 2 days per week off from weight training completely as this is a great general guideline to comply with for ideal muscle mass gains.

Shortcut # 2 ‘ Doing a lot more Sets

Making the shift from a beginner, to intermediate, to an advanced lifter normally includes boosting your workout training volume to some extent. The much better shape you are in physically, the higher your work capacity, as well as the a lot more volume of training you can handle.

For example, a beginner workout may consist of 6 sets per bodypart (i.e. 3 sets of 2 exercises). An intermediate workout may consist of 9 sets per bodypart (i.e. 3 sets of 3 exercises). as well as an advanced workout may consist of 12 sets per bodypart (i.e. 3 sets of 4 exercises). While this is all great general training advice, it breeds the ‘more is better’ mentality. besides nobody wishes to be a newbie for long so they jack up the training volume as well much, as well soon.

Another issue with this train of believed is that if 12 sets per bodypart are great for an advanced lifter, will a lot more sets be even better? exactly how about 15 sets, or 20 sets, as well as beyond’ will this make me an ‘extremely advanced lifter’…?

Is there a much better way?

Generally it takes at least 3 years of training to development from the beginner, to the intermediate, as well as on to the advanced levels of training. when you reach the advanced levels adding a lot more sets as well as training volume beyond this is frequently counterproductive.

While there is no difficult set policies for precisely exactly how much training volume you must do, there are some general guidelines that you can follow. 9 sets per workout must be appropriate for smaller muscle mass groups like biceps, triceps, calfs, as well as abs. as well as around 12 sets per workout will be sufficient for larger muscle mass groups like chest, back, as well as thighs.

Once you are at the advanced training level the crucial to a lot more muscle mass growth is utilizing progressive overload (gradually boosting your weights over time) as well as by adding range to your workouts, by altering your exercises. NOT from adding a lot more training volume.

Shortcut # 3 ‘ training less Often

The world of bodybuilding is full of extremes, for a great deal of people it is either all or none… there is no middle ground. So after discovering about the unfavorable effects of training as well often, as detailed above, lots of bodybuilders make a total U-turn as well as go the opposite direction as well as significantly cut back on their workouts figuring that ‘less is more’.

Some professionals have goneover the deep end with the concern of overtraining. Mike Mentzer as well as his heavy task style workouts were one of the greatest influences of the ‘less is more’ idea. general the fundamental principles of this workout were great since it implemented a solid plan of action, utilized progressive overload, monitored your progress, etc.

But one major flaw of the system was that if you weren’t making development with your workouts it was immediately presumed that you were ‘overtraining’, so your workouts were cut back. often going to the point of working out when a week or less. In truth there is one prominent physical fitness guru who really preaches that you only requirement to workout when every 4 weeks…?!?

Is there a much better way?

For some very hardgainers training less frequently (i.e. every second day) may be the very best frequency for muscle mass gains. however a lot of people will respond well to a lot more regular workouts (i.e. 2 days on, 1 day off).

There are no difficult set in stone policies that work for everyone, however a general Camiseta ACF Fiorentina guideline of working out 4-5 times per week as well as training each bodypart twice per week is a great location to start. As you get a lot more experienced you be able to discover out precisely what your body responds the very best to as well as personalize your workouts to in shape your certain needs.

Shortcut # 4 ‘ heavy Weights & low Reps

One of the fundamental bodybuilding principles is a bigger muscle mass is a stronger muscle. So in buy to get bigger, you requirement to get stronger. Progressive overload is the cornerstone of Camiseta OGC Nice all successful workouts. You requirement to slowly boost the weights you are lifting over time in buy to make progress.

During the early Camiseta Selección de fútbol de Países Bajos phases of a starting a workout program novices can make quick gains since all training stimulus is new at this stage. as well as a great deal of the preliminary stamina gains come not only from boosting muscle mass strength, however likewise from improved lifting method as well as much better coordination.

But when you get past the preliminary novices phase, your stamina gains come a lot more slowly. When this occurs a great deal of lifters will just do fewer reps so they can continue to boost the weights.

For example, if I can lift 100 lbs. for 10 reps, perhaps I might decrease the reps to 8 as well as lift 120 lbs., or decrease the reps to 6 as well as lift 140 lbs., etc’ While this may work to some degree at first to get you growing again, there comes a point where it can back terminate as well as bring your gains to a screeching halt.

Is there a much better way?

Lifting heavier weights for lower reps boosts your chances of getting an injury such as a muscle mass tear. When you are doing fewer then 5 reps per set you lose the mind muscle mass connection. The lift becomes an end in itself as well as no longer a indicates for building muscle. lifting as well heavy makes it harder to concentrate on the muscles you are working, your focus switches to just moving the weight as well as not getting crushed under a heavy barbell.

While you can effectively integrate low rep training cycles into your workouts from time to time. They shouldn’t be your main focus. For bodybuilding functions try to stay within the 6-12 rep range. This is the ‘sweet spot’ for keeping your muscles under tension long sufficient to stimulate growth, while still enabling fairly heavy weights to be lifted.

Shortcut # 5 ‘ High intensity Techniques

A great deal of hardgainers believe the crucial to making quicker gains in the fitness center is to just work harder. So they boost the intensity of their workouts with different advanced training methods such as required reps, incredibly sets, decrease sets, as well as so on… believing that the harder they push themselves, the much better gains they’ll make. While these people definitely should have an A for effort, is pushing past the point of muscular failure truly necessary?

Is there a much better way?

One of my preferred training motto’s is ‘Stimulate, Don’t Annihilate!’

For the typical medication complimentary lifter utilizing advanced training methods as well as pushing yourself to the limit will swiftly cause burnout, overtraining, as well as potentially injury.

A extremely typical error that you can experience quite much any type of day of the week in the fitness center is to see a couple of excited young lifters doing bench presses with WAAAYYY as well much weight on the bar. One person will be getting prepared to bench while his reliable spotter is standing by prepared to help the lift. After getting psyched up the lifter plops down on the bench as well as takes the bar from the rack, he handles to struggle up 2-3 reps utilizing piss bad type as well as every ounce of effort his body can muster. then he gets his spotter to help him with an addition 3-5 reps.

At the end of the set you question who worked the hardest, the person benching or his friend pulling thebar off his chest…?

This is a prime example of abusing high intensity techniques. when you reach failure with an exercise you have stimulated the muscle. Doing a lot more then this is frequently not only squander of time, however might potentially set you back in your training with danger of injury.

I rarely, if ever, utilize any type of type of set prolonging high intensity methods like required reps in my training anymore. I’ve discovered that they are just not necessary. Doing your sets to positive failure is intense sufficient to stimulate your muscles to grow.

Once you reach failure, make note of it in your training journal as well as then aim to beat what you did for your next workout by either adding an extra 5 lbs. to the bar or doing an additional rep with the exact same weight. utilizing progressive overload such as this will make sure that you regularly push yourself to make consistent stamina as well as muscle mass gains.

The genuine Shortcut To quick muscle mass Growth

Gains in muscle mass as well as stamina don’t come overnight. They take consistency over the long term. By taking things at a workable speed as well as making little regular enhancements week after week with your workouts your muscle mass size will boost quicker then you ever believed possible… without having to go to the extremes to get there.

Inch by inch life’s a synch… lawn by lawn life is hard…

* This post is special to IronMagazine.com, reproduction in any type of type without prior consent is strictly prohibited.

The “Blast Your Bench” program will assist you to boost your stamina as well as muscle mass growth as well as make your workouts 3 times a lot more productive without costs additional time in the gym. You’ll discover exactly how to stop training plateaus as well as make consistent gains with your workouts week after week.

I have personally utilized the Blast Your Bench system to develop a double bodyweight bench press (445 bench @ 220 bodyweight) as well as it has assisted over 10,000 people around the world boost their bench press stamina as well.

Click right here for a lot more information on boosting Your Bench Press…

BCAA Supplementation Roundtable

Do we need BCAA supplementation? The dispute rages on. The following artilce is an excerpt from Jamie Hale’s new book knowledge and Nonsense: the science of nutrition and exercise.D. Moore: No, this is completely wrong. If eating within maintenance levels with appropriate protein, you will already be getting sufficient BCAA content. Let’s think about this. a lot of whole food proteins (including protein drinks) are made up of about 15 percent BCAA. Therefore, a 220-lb bodybuilder who eats 2 grams/pound/day is already receiving about 66 grams of BCAA per day. even if cutting, a lot of bodybuilders still eat sufficient protein. Therefore, he would still be consuming sufficient BCAA. I think somehow people started to believe that BCAAs are magical where lean mass retention is concerned.

I think a lot of believe that during exercise our bodies are utilizing huge amounts of BCAAs for energy. While we do use some, the increase is far smaller than other macronutrients. In fact, the boosted turnover in protein from exercise is only about two- to three-fold versus 20- to 30-fold for carbohydrate and fats. Now, of course, this protein must be replaced. However, I don’t believe it’s needed to increase BCAA ingestion above what is already consumed in whole protein.

Of the three BCAAs, leucine appears to be the most crucial in stimulating protein synthesis in skeletal muscle. The consumption of leucine alone is nearly as effective in stimulating protein synthesis as supplying all three BCAAs. Of course, creating a synthetic environment would be very helpful to a bodybuilder. If this could occur to any great extent during a cutting session, that would be even a lot more advantageous. Unfortunately, there is little scientific evidence to support the idea that in a hypo-caloric state, boosting BCAA content above what is obtained from food is needed or of any consequential advantage in boosting synthetic rates.

Recently, it was reported that co-ingestion of protein and leucine with carbohydrate stimulates muscle protein synthesis and optimizes whole-body protein balance when compared with the intake of carbohydrates alone Camiseta Real Madrid after 45 minutes of resistance exercise. There may be some accumulating evidence now that supports the idea that orally-ingested BCAAs have an anti-catabolic effect during and after exercise. but again, there is nothing in the scientific literature that shows that these BCAAs need to be supplied in a separate form from whole food.

There may be some relationship to BCAA and fatigue from low intensity, long duration exercise, but this isn’t something a lot of bodybuilders have to be concerned with. Unless of course, their pre-contest preparation involves very long durations of exercise and they have a low fatigue threshold that they wish to increase.

J. Harris: I’m a lot more of a fan of BCAAs in the off-season. BCAAs, specifically the BCAA, L-leucine, are very anabolic compounds. They are somewhat insulinogenic in their actions, and L-leucine is shown to essentially be the certain amino acid activate for protein synthesis. because of this, I feel they can supply benefits above and beyond the normal amino acid profile found in a lot of foods. Unfortunately, when dieting, we are not trying to find a state of anabolism. We are seeking to halt catabolism. BCAAs can be utilized directly by the body for energy, which is a different mechanism than other amino acids.

I believe in their benefit so much (especially around weight training sessions) that I formulated my own product called “anatrop.” Antrop consists of certain amounts of BCAAs and L-leucine, which I feel creates a higher level of anabolism when the body is a lot of receptive to those nutrients.

B. Haycock: BCAAs are great as a pre-workout supplement, especially when taken with a good amount of carbs. outside of that, they are not a very good use of one’s money. A regular protein drink or other high quality protein will work just fine for the rest of the day.

M. Berkhan: No, you get plenty off BCAAs from food protein sources, especially whey protein. There’s nothing showing any benefit of excessive dosing. because BCAAs are very glucogenic, they will a lot of likely end up in your bloodstream as glucose. Bodybuilders who eat piles of protein and consume BCAAs on the side are throwing money down the drain.

A. Aragon: No, supplemental BCAA is not needed unless you’re not consuming enough high quality protein. Bodybuilders get marketed to death about the benefits of free-form BCAA when there’s no objective evidence of their benefit over the pre-existing BCAA within the matrix of real food. people forget that BCAA is abundant in lots of foods in nature, especially animal proteins. I base all of my beliefs and recommendations on scientific evidence, not subjective placebo and marketing driven testimony. You can be sure that if someone believes (by whatever indicates it took to convince him) that extra BCAA will work, it will. However, it’s the belief that’s the active agent, not the BCAA.

You can create the same effect by convincing someone that a lucky rabbit’s foot in his ideal pocket will increase his lifting strength. If the person is genuinely convinced or even if the person has deeply vested hopes in the product or protocol, it undoubtedly will work. The mind has powerful effects on the body. It always has and always will.

Until I see solid replicated scientific evidence of the benefits of stacking supplemental BCAA on top of a pre-existing high protein intake (as compared to simply boosting total protein), I’m not going to get into the hype. I’ve even experimented with my athletic clientele and had them ditch supplemental BCAA in favor of an boosted protein intake. Not only did I save them a lot of money, but their performance and body composition continues to improve. I know that it’s not a securely controlled experiment, but it absolutely puts me at ease that I’m not missing out on any “magic.”

L. Norton: BCAAs have been shown in scientific research to increase protein synthesis and minimize protein degradation. However, lots of people suggest that one can just increase their consumption of whey protein, which is rich in BCAAs. Unfortunately, this is not the case. The BCAAs in whey are peptide bound to other amino acids and need to be liberated through digestion and absorbed into the bloodstream in buy to exert their effects. even though whey protein is relatively fast digesting, it still takes several hours for all of the amino acids to be liberated and absorbed into the bloodstream. However, BCAAs in supplement form are free-form BCAAs and require no digestion. Therefore, they are rapidly absorbed into the bloodstream, spiking blood amino acids to a much greater extent than peptide bound amino acids.

Even a few grams of BCAAs will spike plasma levels to a much greater extent than a 30 gram dose of whey protein. It will also impact protein synthesis to a greater degree (van Loon et al). The reason a supplement has such a powerful effect on the blood levels of BCAAs is that unlike other amino acids, BCAAs are not metabolized to a significant extent by the small intestine or the liver. Therefore, an oral supplement is nearly like a BCAA injection because it reaches the bloodstream so rapidly.

Additional Comments:

M. McDougal: The usefulness of BCAA supplementation in a hypercaloric state depends on a few factors. If one is eating substantially above maintenance calories with lots of protein, benefit may be limited. However, for the most part I’m not a big fan of eating well above maintenance unless one is trying to hit a weight goal under a time constraint.

Unless somebody has a very long way to opt for either muscle get or fat loss (super skinny or obese), I’d rather see people following a lot more of a dialed in re-comping technique involving adding small amounts of muscle and dropping small amounts of fat concurrently.

Under these circumstances, I think one can find value in adding high doses of BCAA, especially during and after workouts. This way, one can keep their total calories lower to lessen fat get while still keeping protein synthesis high by reaping the benefits the mTOR cascade we’ve all heard so much about in the past year. In my experience, one could minimize daily calories by about 300-500 and not sacrifice any lean body mass if BCAA intake is high enough around workouts.

Aside from potentiating a lower calorie re-comp, a high dose of BCAA during workouts (30-40g) tends to substantially minimize DOMS. In addition to the empirical evidence, this was also demonstrated in a study last year out of Japan with athletes finding minimized soreness after a squat workout. I don’t really care about being less sore, but what I do care about is being able to successfully train 3-4 extra days out of the month due to accelerated recovery.

My Thoughts: If you are consuming a sufficient quantity of protein there is no need for BCAA supplementation (from a physiological standpoint). It is hard to get this point across to athletes who have been supplementing with BCAAs for the past 5-6 years (or longer). Dietary Supplementation seems to offer a psychological benefit to some athletes (because that’s what they have always done and lots of don’t like change). If this is the case BCAAs may be beneficial.

About the Contributors:

Marc McDougal is the president of evolution training Concepts, a company that takes cutting edge training and nutrition practices into the corporate environment. Marc studied exercise and sports science at Colorado state University, and has been working in the training/strength coaching field considering that 1997. He is an experienced fitness writer, with lots of published articles in the area of strength training, nutrition, rehab, and performance enhancement. Not only has Marc published articles in many fitness magazines and webzines, but he also gives seminars to high schooland college athletes on performance enhancement; and has been interviewed on BodybuildingRadio.com, appeared in a television interview about his nutrition methods.

Jamie Hale is the author of knowledge and Nonsense: the science of Nutrition and Exercise. visit his site at www.maxcondition.com

Bryan Haycock, MS is widely recognized as the designer of hypertrophy certain training (HST). HST arose out of the current in muscle cell research and has rapidly gained Camiseta Selección de fútbol de Arabia Saudita a worldwide following. Bryan is also a well-know writer/speaker in the bodybuilding industry and has gained an remarkably strong track record for his knowledge in the nutrition and exercise physiology fields. He has a masters in exercise physiology, has served as an NPC judge, and has been certified through the NSCA (CSCS) and ACE.

Justin Harris is a top national bodybuilding champion and nationally qualified powerlifting champion with an elite classification at 275 lbs. He is the owner of Troponin Nutrition and Camiseta Bologna FC 1909 Troponin supplements (www.troponinnutrition.com and www.troponinsupplements.com) and is sponsored by optimum Nutrition, American Bodybuilding, EliteFTS, and true Protein. He has a degree in exercise science and echocardiography and has been published at MuscularDevelopment.com. He’s also been featured in Ironman magazine and is seen each month in Flex, muscle and Fitness, and Muscular Development. Justin is the nutritional editor of great Lakes fitness extreme (www.xtrememusclemag.com) and has been featured on the cover of optimum Lifestyles, American Hardline, and great Lakes fitness extreme magazines. To contact Justin or one of his nutritionists, visit www.troponinnutrition.com or www.musclemayhem.com (his competitor’s forum) or email him at troponin@troponinnutrition.com.

Dan Moore is the founder of MaxStimulation () and Hypertrophy-Research.com (). He is recognized worldwide as one of the leading authorities on hypertrophy research. Dan served as primary research associate for Jamie Hale’s book, protein Essentials.

Martin Berkhan has pioneered the concept of intermittent fasting in combination with weightlifting in buy to improve body composition. The diet has sparked dispute and is the antithesis of the traditional, high meal frequency diets normally employed by bodybuilders. Martin is a personal trainer and magazine writer living in Sweden. He has a bachelor’s degree in medical sciences and education with a major in public health sciences. For a lot more information about his diet approach, visit www.leangains.blogspot.com.

Alan Aragon has over thirteen years of success in the fitness field. He earned his Bachelors and Masters of Nutritional science with top honors. Alan is a continuing education provider for the commission on Dietetic Registration, the national Academy of sports Medicine, the American Council on Exercise, and the national strength and Conditioning Association. visit his web site at www.alanaragon.com.

Layne Norton is a IFPA and NGA professional. For a lot more information, visit www.physiquescience.com.

References:

1. Koopman R, Wagenmakers AJ, Manders RJ, Zorenc AH, Senden JM, Gorselink M, Keizer HA, van Loon LJ (2005) combined ingestion of protein and complimentary leucine with carbohydrate increases post-exercise muscle protein synthesis in vivo in male subjects. Am J Physiol Endocrinol Metab 288(4):E645–53.

2. Norton LE, Layman DK, Garlick PJ, Brana D, Anthony TG, Zhao L, Devkota S, and walker DA (2007) Translational controls of skeletal muscle protein synthesis are delayed and prolonged associated with ingestion of a complete meal. Experimental Biology meeting abstracts [on CD-ROM], abstract #694.6.

3. Bohe J, low JF, Wolfe RR, Rennie MJ (2001) Latency and duration of stimulation of human muscle protein synthesis during continuous infusion of amino acids. J Physiol 532(Pt 2):575–9.