[coach hale]

New book & New Website fficeffice" />

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The book and site are complete. I have included new articles, a new forum, and new photos to the site. The site theme has been completely re-structured. The article section will be updated on a regular basis. I will also be considering suggestions from readers concerning article and research topics. I would like to invite everyone to participate in the forum discussions. Intelligent argument and skepticism are encouraged. I hope everyone enjoys the new site. Your feedback is appreciated.

I am also happy to say Knowledge and Nonsense: the science of nutrition and exercise is finally complete. I want to give thanks to all of my research associates that helped me gather the data for this book.

Knowledge and Nonsense: the science of Nutrition and Exercise

By Jamie Hale – 6x9 483pages

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Contents




Foreward...................... .............................. ............................ xii

Introduction.................. .............................. ........................... 1

Unit 1: Nutrition.............................. .............................. ......... 3

Chapter 1, Basic Nutrition..................... .............................. . 4

Calorie....................... .............................. .............................. .. 4
Protein....................... .............................. .............................. .. 4
Carbohydrate.................. .............................. ........................... 9
Fiber......................... .............................. .............................. ... 10
Fat (lipids)...................... .............................. ............................ 12
Cholesterol scare......................... .............................. ............... 15
Fat digestion..................... .............................. .......................... 15
Fatty acid composition seed oils (chart)....................... ............... 17
Essential and nonessential nutrients..................... ....................... 18
Vitamins and minerals...................... .............................. ........... 18
Water......................... .............................. .............................. . 19
Acid-alkaline balance....................... .............................. ........... 19
Electrolytes.................. .............................. .............................. 20
Gastrointestinal disorders..................... .............................. ....... 21

Chapter 2, Popular Diets: The Science....................... ......... 23

Key points from “Popular diets: A scientific review”................... 23
Characterization of diets......................... .............................. .... 25
High fat, low CHO diets including the Atkins diet,
Protein Power, and the carbohydrates addict diet........................ 29
Moderate fat balanced nutrient reduction diets including WeightWatchers, Jenny Craig, and Nutrisystems 40
Low fat and very low fat including the Ornish diet
and the Pritikin plan.......................... .............................. .......... 44
My thoughts on the article, “Popular diets: A
scientific review”....................... .............................. ................ 52
MaxCondition Nutrition..................... .............................. .......... 53
XDL diet.......................... .............................. ......................... 54
UD2........................... .............................. .............................. . 56
The anabolic diet.......................... .............................. .............. 57
Bodyopus...................... .............................. ............................. 58
Multiple carbohydrate leverage loading....................... ............... 60
Mediterranean diet.......................... .............................. ........... 62
Traditional bodybuilder diet.......................... .............................. 63
Eat right for your type.......................... .............................. ....... 64
Body for Life.............................. .............................. .............. 65
Coffee (caffeine) fast.......................... .............................. ....... 65
Intermittent fasting....................... .............................. .............. 69
Grappler’s Guide to Sports Nutrition.............................. ....... 74
The fat burning diet.......................... .............................. .......... 75
Natural hormonal enhancement................... .............................. 80
Get Skinny on Fabulous Foods.............................. ................ 81
The velocity diet.......................... .............................. ............... 82
Girth Control.............................. .............................. .............. 83
South Beach diet.......................... .............................. .............. 84
Enter the zone.......................... .............................. .................. 85
Nutrisystem................... .............................. ............................ 85
Shangri-La diet.......................... .............................. ................. 86
Maple syrup diet.......................... .............................. ............... 89
No S diet.......................... .............................. ......................... 91
The metabolic typing diet.......................... .............................. .. 91
Negative calorie diet.......................... .............................. ......... 95
Dr. Phil’s Ultimate Weight Solution.............................. .......... 95
Anabolic burst cycling of diet and exercise...................... ........... 96
The 5 Factor diet.......................... .............................. .............. 98
Bob Greene’s, The Best Life Diet .............................. .............. 100
The ab’s diet.......................... .............................. .................... 100
The Maker’s diet.......................... .............................. .............. 101
The Sonoma diet.......................... .............................. .............. 102
Requirements for quality diets......................... .......................... 103
Psychology of eating........................ .............................. ........... 106
Determining calorie levels .............................. .......................... 110
Diet layoffs....................... .............................. ......................... 114
Designing diets......................... .............................. .................. 115

Chapter 3, Bodybuilder Nutrition Roundtable..................... 117

Bodybuilder nutrition roundtable 1 (featuring Will
Brink, Alan Aragon, Layne Norton, Jamie Hale, and
Josh Beaty)........................ .............................. ........................ 117
Mtor pathway and influence on bodybuilders.................. ............ 117
Food combining theory........................ .............................. ........ 120
Coffee and insulin response...................... .............................. ... 124
Most ignorant theories and philosophies promoted by
bodybuilding industry...................... .............................. ............. 127
The brightest minds in the world of nutrition..................... .......... 131
Body fat percentage maxes before beginning lean
out phase......................... .............................. .......................... 133
Biggest psychological barriers bodybuilders face......................... 135
Biggest mistakes during pre-contest and mass phases................. 137
Water manipulation pre-contest....................... .......................... 139
Description of the perfect bodybuilder................... ..................... 141

Bodybuilder nutrition roundtable 2 (featuring Bryan
Haycock, Dan Moore, Justin Harris, Martin Berkhan,
Alan Aragon, Layne Norton, and Jamie Hale)......................... ... 143
Pre-contest dairy consumption................... .............................. .. 143
Pre-contest fat loading....................... .............................. ......... 146
Differences in terms of physique between clean and
dirty eating........................ .............................. ......................... 150
BCAA supplementation............... .............................. ............... 154
Casein versus whey.......................... .............................. .......... 158
Grapefruit and fat loss.......................... .............................. ...... 161

Chapter 4, Hormones...................... .............................. ........ 166

Hunger hormones...................... .............................. ................. 166
Insulin....................... .............................. .............................. ... 167
Leptin........................ .............................. .............................. .. 167
Ghrelin....................... .............................. .............................. .. 169
Peptide YY............................ .............................. .................... 170
Neuropeptide Y and CRH........................... .............................. 171
CCK........................... .............................. .............................. 172
Pancreatic polypeptide................... .............................. ............. 173
GLP-1 and oxyntomodulin................. .............................. .......... 174
Adipokines.................... .............................. ............................. 175
Resistin...................... .............................. .............................. .. 176
Adiponectin................... .............................. ............................. 177
Acylation stimulating protein....................... .............................. . 178
Key anabolic and catabolic hormones...................... .................. 181
Testosterone.................. .............................. ............................ 181
Growth hormone....................... .............................. ................. 185
Insulin-like growth factors....................... .............................. .... 187
Insulin....................... .............................. .............................. ... 189
Thyroid....................... .............................. .............................. . 192
Cortisol...................... .............................. .............................. .. 198
Glucagon...................... .............................. ............................. 201
Catecholamines................ .............................. .......................... 204

Chapter 5, Nutrition: Fact or Fiction....................... ............. 210

Insulin and obesity....................... .............................. ............... 210
Food combining theory........................ .............................. ........ 211
Coffee affects insulin sensitivity .............................. ................. 213
Bodybuilders trying to get lean shouldn’t eat fruit........................ 214
Bodybuilders should be eating grapefruit pre-competition
(no other fruits are allowed)...................... .............................. .. 215
Cortisol blockers such as Relacore result in huge
weight loss.......................... .............................. ....................... 218
High protein intake destroys bone health........................ ............ 220
High protein intake increases risks of coronary heart
disease....................... .............................. .............................. . 226
You can only digest 30 grams of protein per meal....................... 229
Too much protein destroys kidney function...................... ........... 229
All amino acids can convert to glucose....................... ................ 237
Low GI diets are superior to high GI diets......................... ......... 238
You need to eat every 2–3 hours to maximize fat loss................. 242
Fasted state exercise equals more fat loss.......................... ........ 245
You need dietary supplements to maximize performance
and physique...................... .............................. ........................ 246
Pre-contest bodybuilder sodium depletion..................... .............. 247
Pre-contest bodybuilders eliminating dairy......................... ......... 247
Measuring ketosis with ketostix...................... ........................... 248
Ketogenic diets and ketoacidosis.................. ............................. 248
Ketogenic diets and brain health........................ ........................ 249
Ketogenic diets and cholesterol levels........................ ................ 250
Ketosis means body fat loss.......................... ............................ 251
RDA protein recommendations............... .............................. .... 252
Sugar causes obesity....................... .............................. ........... 253
Sweet potatoes are healthier than white potatoes...................... .. 255
When eating eggs, get rid of the yolk.......................... ............... 256
Sucralose is bad for health and causes obesity....................... ..... 257
Saturated fat is bad for your health........................ .................... 259
To be really lean, you need to eat clean foods......................... .... 259
Eating a bunch of protein will make me more muscular
quickly....................... .............................. .............................. .. 260
Organic food is healthier..................... .............................. ........ 260
Bottled water is healthier than tap water......................... ........... 265
Oxygenated water benefits for athletes...................... ................ 268
High fiber is good for everyone...................... ........................... 269
Soy protein: The good and the bad........................... .................. 270
Endurance athletes and dietary protein....................... ................ 274
Sugar alcohols effect on blood glucose....................... ................ 275
Glycogen supercompensation (carb loading)...................... ......... 276
Excessive carbohydrates convert to fat
(de novo lipogenesis).................. .............................. ................ 285
Calcium and weight loss.......................... .............................. .... 288
Drink at least eight glasses of water per day........................... ... 293
Water content of foods chart......................... ............................ 294
Athletes need to drink as much water as they can
tolerate...................... .............................. .............................. .. 298
Low glycemic index foods means low insulin response................ 303
High antioxidant levels good health indicators.................... ......... 304
You should not eat past 6:00 pm if you are trying to
lose weight........................ .............................. ......................... 307
Not eating enough slows weight loss.......................... ................ 308
Alcohol consumption makes you fat........................... ................ 309

Unit 2: Exercise.............................. .............................. ......... 311

Chapter 6, Muscular Bioenergetic Pathways and
Muscle Fiber Types.............................. .............................. .. 312

Bioenergetic pathways...................... .............................. .......... 312
Muscle fiber types......................... .............................. ............. 313
Muscular energetics, three pathways...................... ................... 314
EPOC.......................... .............................. ............................. 316

Chapter 7, Kinesiology and Biomechanics.................. ......... 317


General movements of major body segments...................... ........ 317
Movement planes........................ .............................. ............... 318
Anatomical locations..................... .............................. .............. 319
Muscle attachments................... .............................. ................. 319
Muscles role during movement...................... ............................ 320
Levers........................ .............................. .............................. . 320
Newton’s laws of motion........................ .............................. .... 321

Chapter 8, Training for Skeletal Muscle Growth................. 322

Basics........................ .............................. .............................. . 322
Load.......................... .............................. .............................. .. 322
Work.......................... .............................. .............................. . 324
Frequency..................... .............................. ............................. 326
Duration...................... .............................. .............................. 328
Skeletal muscle composition................... .............................. ..... 329
Protein synthesis..................... .............................. ................... 329

Chapter 9, Exercise: Fact or Fiction....................... ............. 331

Muscle tissue burns way more calories than fat tissue................. 331
Sit-ups will help you lose your stomach....................... ............... 331
Spot reduction..................... .............................. ....................... 331
Getting rid of cellulite..................... .............................. ............. 333
Six second abs allow the perfect crunch and perfect
mid-section....................... .............................. ......................... 334
Muscle will turn to fat if you stop weight training...................... .. 335
If you take enough drugs, you will look like a
professional bodybuilder................... .............................. ........... 336
Hanging leg raises dynamically activate the abs.......................... 336
Weight training stunts growth........................ ............................ 337
Muscle isolation exercises..................... .............................. ...... 337
Seated resistance exercise is safer than standing
resistance exercise...................... .............................. ............... 337
Wearing lifting belts weakens trunk muscles....................... ........ 338
Knee extensions are more effective than squats for
knee rehab......................... .............................. ........................ 338
The best exercise for fat loss is low intensity, long
duration aerobics...................... .............................. .................. 339
Wearing strength shoes can increase strength and
flexibility................... .............................. .............................. ... 343
You need to do three sets of ten reps to gain muscle................... 343
Bodybuilders need to perform high reps pre-contest.................... 343
Never lock the knee while performing standing
exercises..................... .............................. .............................. 344
Avoid back exercises if your back is injured....................... ........ 344
Performing aerobic exercise is excellent for all athletes............... 345
Circuit training is the best way to maximize all around
fitness....................... .............................. .............................. ... 346
Janda sit-ups eliminate hip flexor activation.................... ............ 349
Heavy weight training makes you bulky......................... ............ 350
Heavy weight training makes you slow and inflexible.................. 351
Strength-speed and speed-strength...................... ...................... 352
Big muscles equal strength...................... .............................. .... 352
Light weight training is always safer than heavy weight
training...................... .............................. .............................. .. 352
Muscle toning exercises..................... .............................. ......... 354
Don’t let the knees project ahead of the toes while
exercising.................... .............................. .............................. 354
Pull in the stomach during exercise...................... ...................... 355
Standing dumbbell flyes are a good exercise for the
chest......................... .............................. .............................. .. 355
Good mornings are dangerous for the back.......................... ....... 355
To lessen glute development, perform lunges instead
of squats........................ .............................. ............................ 356
Performing sports movements with weights....................... ......... 356
Suspended walking machines are safer than walking
or running....................... .............................. ........................... 357
Lying leg press machines train the legs without stressing
the back.......................... .............................. ........................... 359
Machine exercises provide stress in the same way as
their free weight equivalents................... .............................. ..... 359
Lean people are fit........................... .............................. .......... 360
Pilates magic......................... .............................. ..................... 360
Research tells us............................ .............................. ............ 363
Exercise testing....................... .............................. ................... 367
Types of muscle activation.................... .............................. ...... 369
Aerobics are superior for cardiac health........................ ............. 370
Heart rate and cardiovascular fitness....................... .................. 372
Muscle tension and strength training...................... .................... 373
Plyometrics in aerobic classes....................... ............................ 374
Warming up............................ .............................. ................... 375
Designing sport-specific programs...................... ....................... 376
Slow training...................... .............................. ........................ 378
No pain, no gain.......................... .............................. ............... 379
Exercise safety........................ .............................. .................. 380
Ab mania......................... .............................. .......................... 381
Sit-up testing....................... .............................. ....................... 384
Machine training is safe.......................... .............................. .... 385
Strength and power......................... .............................. ........... 388
Women’s fitness....................... .............................. ................. 389
Fitness quackery...................... .............................. .................. 390
Are you a weightlifter?................. .............................. .............. 393
Coaching the right way........................... .............................. .... 394
Fancy devices increase sprint speed......................... ................. 395
Practice makes perfect....................... .............................. ........ 398
You have to exercise to lose weight........................ ................... 399
Body fat levels less than three percent....................... ................ 400
Bowflex....................... .............................. .............................. 403
Kettlebells to replace dumbbells and barbells...................... ........ 405
The X-vest is the best weighted vest on the market.................... 412

Appendixes

Appendix 1: Biochemistry and genetics...................... ................ 413
Appendix 2: Vertical jump.......................... .............................. . 420

Conclusion.................... .............................. ........................... 427

References.................... .............................. .......................... 429

Index 461



The key message with this book is don’t be afraid to question authority and conduct your own research. Realize the only true authority in science is science itself. Approach fitness and nutrition with an open mind and realize the majority of information you have probably been exposed to is mis-leading and in some cases deceitful. Keep up to date with the current research. Don’t be afraid to debate your beliefs. Never judge an individuals exercise and nutrition knowledge by their degrees, certificates, physique, or athletic ability, but by their passion, ability to explain and willingness to debate their beliefs and proclamations. Not many of the “so-called” fitness experts are willing to debate their statements when challenged. If you are not willing to debate your statements with formidable opponents you shouldn’t be making those statements.

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New articles
The Fitness Skeptic by Jamie Hale http://www.maxcondition.com/pa ge.php?105

Sarcoplasm and hypertrophy range by Dan Moore
http://www.maxcondition.com/pa ge.php?106

Diet Revolution or Diet Rip-Off-2! Featured in this month’s Planet Muscle


Thanks,
Jamie Hale

www.MaxCondition.com