Fasted vs. Fed Cardio for Fat Loss: Which is Better?

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Fasted vs. Fed Cardio for Fat Loss: Which is Better?

Rationale for fasted cardio for fat loss

A common strategy among those competing in aesthetic sports (e.g. bodybuilders, fitness competitors etc.) and those competing in weight class sports (e.g. boxing, wrestling, judo etc.) is to perform cardiovascular exercise after an overnight fast, waiting until after the exercise bout to consume breakfast. The basic premise for this practise is that low levels of glycogen (and/or glycogen depletion during the exercise bout itself) and insulin, shift energy utilisation away from carbohydrate for fuel, thereby allowing greater mobilisation of stored fat that can be used for fuel (fat oxidation).

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Beetroot Juice: Endurance athletes’ elation or another flop? (Guest Post by Mark Funnell)

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Beetroot Juice: Endurance athletes’ elation or another flop? (Guest Post by Mark Funnell)

It seems like you can't open a cycling magazine, read a running forum or speak to an endurance enthusiast without being drawn into a discussion about beetroot juice. With article headlines such as, “Power to the beetroot - PB up, BP down” and “Beetroot Juice: The Drink of Champions” becoming evermore common, I thought it would be a good time to take a look at some of the research and determine whether these claims are justified. As such, the aim of this article is to discuss all things beetroot and try to find out if it really is “The Drink of Champions”.

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Video Blog: Skype Q&A with Brad Schoenfeld about Skeletal Muscle Hypertrophy

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Like my last post, this one will also be in the form of a video. This time, Brad Schoenfeld is the featured guest and he answers a series of questions from the fitness community regarding muscle hypertrophy.

For those of you who don't know him, Brad Schoenfeld, MSc, CSCS, CSPS, CPT is an internationally renowned fitness expert and widely regarded as one of the leading authorities on body composition training (muscle development and fat loss). The 2011 NSCA Personal Trainer of the Year is a lifetime drug-free bodybuilder who has won numerous natural bodybuilding titles, including the All Natural Physique and Power Conference (ANPPC) Tri-State Naturals and USA Mixed Pairs crowns. As a trainer, he has worked with numerous elite-level physique athletes including many top pros.

Brad is a best-selling author of eight fitness books including his latest “The M.A.X. Muscle Plan.” He has been published or featured in virtually every major fitness magazine (including Muscle and Fitness, MuscleMag, Ironman, Oxygen, and Shape) and has appeared on hundreds of television shows and radio programs across the United States. Certified as a strength and conditioning specialist by the NSCA and as a personal trainer by the ACSM, ACE, and CanFitPro, Brad was awarded the distinction of master trainer by IDEA Health and Fitness Association.

Brad is a lecturer in exercise science at Lehman College in the Bronx, NY, is the director of their human performance lab. As a scholar, Brad has published over 40 peer-reviewed journal articles in exercise and sports nutrition and serves as the Assistant Editor-in-Chief to the Strength and Conditioning Journal. He is currently pursuing his PhD in health science at Rocky Mountain University where his research focuses on the mechanisms of muscle hypertrophy and their application to resistance training.

In addition to his impressive CV, Brad will be coming to the UK early next year to deliver two seminars (one in Bath and one in London). See here for more information and to purchase a ticket!

Enjoy.

http://www.youtube.com/watch?v=mCsUR6NoR7g

Video Blog: Skype Q&A with Alan Aragon (topics include: refeeds, optimising macronutrient targets, contest dieting, "metabolic damage" & n-3 supplementation)

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Instead of a written article, this month's post is in the form of a video blog with one of the most respected nutritionists in the word, Alan Aragon.

Alan Aragon has over 20 years of success in the fitness field, and is one of the most influential figures in the movement towards evidence-based information. He is a continuing education provider for the Commission on Dietetic Registration, National Academy of Sports Medicine, and National Strength & Conditioning Association. Alan writes a monthly research review focused on providing cutting-edge theoretical and practical information to health and fitness professionals. Alan’s work has been published in the popular media as well as the peer-reviewed scientific literature, including the Journal of the International Society of Sports Nutrition. He maintains a private practice designing programs for recreational, Olympic, and professional athletes. Alan is the nutrition adviser of Men’s Health magazine.

To view a sample of the research review click here.

Alan will visiting the UK for the first time in October to deliver a 2-day conference about all aspects of nutrition for body composition. For more information about the conference, click here. 

I hope you enjoy the video as much as we did making it.

 [youtube=http://www.youtube.com/watch?v=u1wIlDVO9w4&feature=youtu.be]

An Objective Review of the Men’s Fitness 12 Week Body Plan

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An Objective Review of the Men’s Fitness 12 Week Body Plan

Over the past few months I’ve been asked numerous times about my thoughts on the Men’s Fitness 12 Week Body Plan (12WBP). Given the heavy marketing behind it, I already knew its general premise, but never enough to properly comment. Luckily, a former client of mine sent me a copy so I gave it a read. Given its popularity, I thought I’d drag the book through the rigours of science and see if it can make it through the other side in one piece.

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