Offers from our Fitness ExpertsAs the title states, we have a lot of experts who contribute here. Only JP-approved experts can create threads in here, so you can trust that if someone is making an offer in here (free or not) it's going to pass the muster.
Forum members I am finishing up book Any other topics of interest let me know Particularly any fact or fiction topics I haven’t covered thanks for suggestions Contents Introduction Unit 1: Nutrition Chapter 1 Basic Nutrition
Calorie
Protein
Carbohydrate
Fiber
Fat (Lipids)
Cholesterol Scare
Fatty acid composition seed oils (chart)
Essential and Non-Essential Nutrients
Vitamins and Minerals
Water
Acid-Alkaline Balance
Electrolytes
Gastrointestinal Disorders Chapter 2 Popular Diets: The Science
Key Points: Popular Diets: A scientific Review
Characterization of Diets
High-Fat Low-Cho Diets including: Atkins Diet, Protein Power,
The Carbohydrates Addict Diet
Moderate-Fat balanced nutrient reduction Diet including: Weight Watchers,
Jenny Craig, Nutri-systems
Low-Fat & Very Low-Fat including: Ornish Diet, Pritikin Plan
My thoughts Popular Diets: A Scientific Review
MaxCondition Nutrition
XDL Diet
UD2
The Anabolic Diet
Bodyopus
MCLL (Multiple Carbohydrate Leverage Loading)
Mediterranean Diet
Eat Right for Your Type
Body For Life
Coffee (caffeine) Fast
Intermittent Fasting
Grappler’s Guide to Sports Nutrition
The Fat Burning Diet
Natural Hormonal Enhancement
Get Skinny of Fabulous Foods
The Velocity Diet
Girth Control
South Beach Diet
Enter the Zone
Nutri-system
Requirements for quality diets
Psychology of eating
Determining calorie levels
Diet layoffs Chapter 3 Bodybuilder Nutrition Roundtable
Bodybuilder Nutrition Roundtable 1 (featuring Will Brink, Alan Aragon,
Layne Norton, Jamie Hale, and Josh Beaty)
Mtor pathway and influence on bodybuilders
Food combining theory
Coffee and insulin response
Most ignorant theories and philosophies promoted by bb industry
The brightest minds in the world of nutrition
Bodyfat % maxes before beginning lean out phase
Biggest psychological barriers bbers face
Biggest mistakes during pre-contest and mass phases
Water manipulation pre-contest
Description of the perfect bber
Bodybuilder Nutrition Roundtable 2 (featuring Bryan Haycock, Dan Moore, Justin Harris, Martin Berkhan, Alan Aragon, Layne Norton and Jamie Hale)
Pre-contest dairy consumption
Pre-contest fat loading
Differences in terms of physique between clean and dirty eating
BCAA supplementation
Casein vs. whey
Graperfruit and fat loss Chapter 4 Hormones
Hormones
Hunger hormones
Insulin
Leptin
Ghrelin
Peptide YY
Neuropeptide Y and CRH
CCK
Pancreatic Polypeptide
GLP-1 and Oxyntomodulin
Adipokines
Resistin
Adiponectin
Acylation Stimulating Protein
Testosterone
Growth Hormone
Insulin-Like Growth Factors
Insulin
Thyroid
Cortisol
Glucagon
Catecholamines Chapter 5 Nutrition: Fact or Fiction
Insulin and obesity
Food combining theory
Coffee affects insulin sensitivity
Bodybuilders trying to get lean shouldn’t eat fruit
Bodybuilders should be eating grapefruit pre-comp (no other fruits are allowed)
Cortisol blockers such as Relacore result in huge weight loss
High protein intake destroys bone health
High protein intake increases risks of coronary heart disease
You can only digest 30 grams of protein per meal
Too much protein destroys kidney function
All amino acids can convert to glucose
Low GI diets are superior to High GI diets
You need to eat every 2-3 hrs to maximize fat loss
Fasted state exercise equals more fat loss
You need dietary supplements to maximize performance and physique
Pre-contest bodybuilder sodium depletion
Pre-contest bodybuilders eliminating dairy
Measuring ketosis with ketostix
Ketogenic diets and ketoacidosis
Ketogenic diets and brain health
Ketogenic diets and cholesterol levels
Ketosis means bodyfat loss
RDA protein recommendations
Sugar causes obesity
Sweet potatoes are healthier than white potatoes
When eating eggs get rid of the yolk
Sucralose is bad for health and causes obesity
Saturated fat is bad for your health
To be really lean you need to eat clean foods
Eating a bunch of protein will make me muscular faster
Organic food healthier
Bottled water is healthier than tap water
Oxygenated water benefits for athletes Unit 2: Exercise Chapter 6 Muscular Bio- Energetic pathways & Muscle fiber types
Bio-energetic Pathways
Muscle Fiber Types
Muscular Energetics 3 Pathways
Muscle Fiber Types
EPOC Chapter 7 Kinesiology and Biomechanics
General Movements of Major Body Segments
Movement Planes
Anatomical Locations
Muscle Attachments
Muscles Role during Movement
Levers
Newton’s Laws of Motion Chapter 8 Training for Skeletal Muscle Growth
Basics
Load
Work
Frequency
Duration
Skeletal Muscle composition
Protein synthesis Chapter 9 Exercise: Fact or Fiction
Muscle tissue burns way more calories than fat tissue
Sit-ups will help you lose your stomach
Spot reduction
Getting rid of cellulite
6 second abs allow the perfect crunch and perfect mid-section
Muscle will turn to fat if you stop weight training
If you take enough drugs you will look like a Pro Bodybuilder
Hanging leg raises dynamically activiate the abs
Weight training stunts growth
Muscle isolation exercises
Seated resistance exercise is safer than standing resistance exercise
Wearing lifting belts weaken trunk muscles
Knee extensions are more effective than squats for knee rehab
The best exercise for fat loss is low intensity long duration aerobics
Wearing strength shoes can increase strength and flexibility
You need to do 3 sets of 10 reps to gain muscle
Bodybuilders need to perform high reps pre-contest
Never lock the knee while performing standing exercises
Avoid back exercise if your back is injured
Performing aerobic exercise is excellent for all athletes
Circuit training is the best way to maximize all around fitness
Janda sit-up eliminates hip flexor activation
Heavy weight training makes you bulky
Heavy weight training makes you slow and inflexible
Strength-speed and Speed-strength
Big muscles equal strength
Light weight training is always safer than heavy weight training
Muscle toning exercise
Don’t let the knees project ahead of the toes while exercising
Pull in the stomach during exercise
Standing db flyes are a good exercise for the chest
Good mornings are safe for the back
To lessen glute development perform lunges instead of squats
Performing sports movements with weights
Suspended walking machines are safer than walking or running
Lying leg press machines train the legs without stressing the back
Machine exercises provide stress the same way as their free weights equivalent
Lean people are fit
Pilates magic
Research tells us
Exercise testing
Types of muscle activation
Aerobics are superior for cardiac health
Heart rate and cardiovascular fitness
Muscle tension and strength training
Plyometrics in aerobic classes
Warming up
Designing sports specific programs
Slow training
No pain no gain
Exercise safety
Ab mania
Sit-up testing
Machine training is safe
Strength and power
Women’s Fitness
Fitness Quackery
Are you a Weightlifter
Coaching the Right Way
Fancy Devices increase sprint speed
Practice makes perfect Appendix 1: Biochemistry, and Genetics Appendix 2: Vertical jump Appendix 3: BMI and Bodyfat estimation charts Conclusion
currently working on sections covering
calcium intake and weight loss
bodyfat measurements under 3%
carb loading enhance performance
bmi index correlations with bodyfat percentage
Oh the Master Cleanse (a.k.a. The Maple Syrup Diet) makes it presence known.
Not sure what your target audience is, but what about female hormones being discussed for those women who might purchase your materials?
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Updated version of the book’s contentsfficeffice" /> Contents Introduction Unit 1: Nutrition Chapter 1 Basic Nutrition
Calorie
Protein
Carbohydrate
Fiber
Fat (Lipids)
Cholesterol Scare
Fatty acid composition seed oils (chart)
Essential and Non-Essential Nutrients
Vitamins and Minerals
Water
Acid-Alkaline Balance
Electrolytes
Gastrointestinal Disorders Chapter 2 Popular Diets: The Science
Key Points: Popular Diets: A scientific Review
Characterization of Diets
High-Fat Low-Cho Diets including: Atkins Diet, Protein Power,
The Carbohydrates Addict Diet
Moderate-Fat balanced nutrient reduction Diet including: Weight Watchers,
Jenny Craig, Nutri-systems
Low-Fat & Very Low-Fat including: Ornish Diet, Pritikin Plan
My thoughts Popular Diets: A Scientific Review
MaxCondition Nutrition
XDL Diet
UD2
The Anabolic Diet
Bodyopus
MCLL (Multiple Carbohydrate Leverage Loading)
Mediterranean Diet
Eat Right for Your Type
Body For Life
Coffee (caffeine) Fast
Intermittent Fasting
Grappler’s Guide to Sports Nutrition
The Fat Burning Diet
Natural Hormonal Enhancement
Get Skinny of Fabulous Foods
The Velocity Diet
Girth Control
South Beach Diet
Enter the Zone
Nutri-system
Shangri-La Diet
Maple Syrup Diet
No S Diet
The Metabolic Typing Diet
Negative calorie diet
The Ultimate Weight Solution- Dr. Phil
Anabolic Burst Cycling of Diet and Exercise
The 5-Factor Diet
Bob Greene’s The Best Life Diet
The Ab’s Diet
The Maker’s Diet
The Sonoma Diet
Requirements for quality diets
Psychology of eating
Determining calorie levels
Diet layoffs
Designing Diets Chapter 3 Bodybuilder Nutrition Roundtable
Bodybuilder Nutrition Roundtable 1 (featuring Will Brink, Alan Aragon,
Layne Norton, Jamie Hale, and Josh Beaty)
Mtor pathway and influence on bodybuilders
Food combining theory
Coffee and insulin response
Most ignorant theories and philosophies promoted by bb industry
The brightest minds in the world of nutrition
Bodyfat % maxes before beginning lean out phase
Biggest psychological barriers bbers face
Biggest mistakes during pre-contest and mass phases
Water manipulation pre-contest
Description of the perfect bber
Bodybuilder Nutrition Roundtable 2 (featuring Bryan Haycock, Dan Moore, Justin Harris, Martin Berkhan, Alan Aragon, Layne Norton and Jamie Hale)
Pre-contest dairy consumption
Pre-contest fat loading
Differences in terms of physique between clean and dirty eating
BCAA supplementation
Casein vs. whey
Graperfruit and fat loss Chapter 4 Hormones
Hormones
Hunger hormones
Insulin
Leptin
Ghrelin
Peptide YY
Neuropeptide Y and CRH
CCK
Pancreatic Polypeptide
GLP-1 and Oxyntomodulin
Adipokines
Resistin
Adiponectin
Acylation Stimulating Protein
Testosterone
Growth Hormone
Insulin-Like Growth Factors
Insulin
Thyroid
Cortisol
Glucagon
Catecholamines Chapter 5 Nutrition: Fact or Fiction
Insulin and obesity
Food combining theory
Coffee affects insulin sensitivity
Bodybuilders trying to get lean shouldn’t eat fruit
Bodybuilders should be eating grapefruit pre-comp (no other fruits are allowed)
Cortisol blockers such as Relacore result in huge weight loss
High protein intake destroys bone health
High protein intake increases risks of coronary heart disease
You can only digest 30 grams of protein per meal
Too much protein destroys kidney function
All amino acids can convert to glucose
Low GI diets are superior to High GI diets
You need to eat every 2-3 hrs to maximize fat loss
Fasted state exercise equals more fat loss
You need dietary supplements to maximize performance and physique
Pre-contest bodybuilder sodium depletion
Pre-contest bodybuilders eliminating dairy
Measuring ketosis with ketostix
Ketogenic diets and ketoacidosis
Ketogenic diets and brain health
Ketogenic diets and cholesterol levels
Ketosis means bodyfat loss
RDA protein recommendations
Sugar causes obesity
Sweet potatoes are healthier than white potatoes
When eating eggs get rid of the yolk
Sucralose is bad for health and causes obesity
Saturated fat is bad for your health
To be really lean you need to eat clean foods
Eating a bunch of protein will make me muscular faster
Organic food healthier
Bottled water is healthier than tap water
Oxygenated water benefits for athletes
High fiber is good for everyone
Soy Protein: Good and Bad
Endurance athletes and dietary protein
Sugar alcohols effect on blood glucose
Glycogen supercompensation (Carb Loading)
Excessive Carbohydrates convert to fat (De Novo Lipogenesis)
Calcium and weight loss
Drink at least 8 glasses of water per day
Water content of foods- chart
Athletes need to drink as much water as they can tolerate
Low Glycemic index foods means low Insulin response
High Antioxidant levels good health indicators
You should not eat past 6pm if you are trying to lose weight Unit 2: Exercise Chapter 6 Muscular Bio- Energetic pathways & Muscle fiber types
Bio-energetic Pathways
Muscle Fiber Types
Muscular Energetics 3 Pathways
Muscle Fiber Types
EPOC Chapter 7 Kinesiology and Biomechanics
General Movements of Major Body Segments
Movement Planes
Anatomical Locations
Muscle Attachments
Muscles Role during Movement
Levers
Newton’s Laws of Motion Chapter 8 Training for Skeletal Muscle Growth
Basics
Load
Work
Frequency
Duration
Skeletal Muscle composition
Protein synthesis Chapter 9 Exercise: Fact or Fiction
Muscle tissue burns way more calories than fat tissue
Sit-ups will help you lose your stomach
Spot reduction
Getting rid of cellulite
6 second abs allow the perfect crunch and perfect mid-section
Muscle will turn to fat if you stop weight training
If you take enough drugs you will look like a Pro Bodybuilder
Hanging leg raises dynamically activiate the abs
Weight training stunts growth
Muscle isolation exercises
Seated resistance exercise is safer than standing resistance exercise
Wearing lifting belts weaken trunk muscles
Knee extensions are more effective than squats for knee rehab
The best exercise for fat loss is low intensity long duration aerobics
Wearing strength shoes can increase strength and flexibility
You need to do 3 sets of 10 reps to gain muscle
Bodybuilders need to perform high reps pre-contest
Never lock the knee while performing standing exercises
Avoid back exercise if your back is injured
Performing aerobic exercise is excellent for all athletes
Circuit training is the best way to maximize all around fitness
Janda sit-up eliminates hip flexor activation
Heavy weight training makes you bulky
Heavy weight training makes you slow and inflexible
Strength-speed and Speed-strength
Big muscles equal strength
Light weight training is always safer than heavy weight training
Muscle toning exercise
Don’t let the knees project ahead of the toes while exercising
Pull in the stomach during exercise
Standing db flyes are a good exercise for the chest
Good mornings are safe for the back
To lessen glute development perform lunges instead of squats
Performing sports movements with weights
Suspended walking machines are safer than walking or running
Lying leg press machines train the legs without stressing the back
Machine exercises provide stress the same way as their free weights equivalent
Lean people are fit
Pilates magic
Research tells us
Exercise testing
Types of muscle activation
Aerobics are superior for cardiac health
Heart rate and cardiovascular fitness
Muscle tension and strength training
Plyometrics in aerobic classes
Warming up
Designing sports specific programs
Slow training
No pain no gain
Exercise safety
Ab mania
Sit-up testing
Machine training is safe
Strength and power
Women’s Fitness
Fitness Quackery
Are you a Weightlifter
Coaching the Right Way
Fancy Devices increase sprint speed
Practice makes perfect
You have to exercise to lose weight
Bodyfat levels under 3%
Bowflex
Kettlebells to replace dbs and barbells
The X-vest is the best weighted vest on the market Appendixes Appendix 1: Biochemistry, and Genetics Appendix 2: Vertical jump Appendix 3: BMI and Bodyfat estimation charts Conclusion References
Skeptic vs. cynic
fficeffice" />
The following is an excerpt from the soon to be released interview about Knowledge and Nonsense: the science of nutrition and exercise. W Noble: Do you have any concerns about some people saying this book promotes a cynical approach to the fitness industry? Coach Hale: No. The only people that will make this claim are people that are not willing to look at truth and people that promote quack science. Skepticism is an approach to claims that investigates reason to any and all ideas. Skeptics do not go into an investigation closed to the possibility that a claim might be true. When I say “skeptical,” I mean that I need to see valid evidence before believing a claim. Cynical on the other hand means taking a negative view and not willing to accept valid evidence for the claim. I think skepticism is healthy and should be promoted in all fields.
Thanks,
MaxCondition.com
I just finished reviewing The Inst of Food Technologies Scientific status summary on the organic food industry. I will present the conclusion in knowledge and Nonsense.
There is a total of 114 topics featured in Exercise and Nutrition: Fact or fiction chapters.
I finally completed the book today. Next step is printing.
The book is 7x9 483 pages.
Below is the Foreword from Knowledge and Nonsense: the science of nutrition and exercise
FOREWORD
By Alan Aragon
This book is something more than your run-of-the-mill catharsis, it’s a testament to the complexity of science and the simplicity of common sense, and how they often overlap. And to understate things, Jamie is not your run-of-the-mill fitness author.
I consider Jamie both a friend and a colleague – in the sense that we share many of the same personal and professional goals. We share the same dissatisfaction (read: disgust) with the state of affairs in the fitness industry, particularly the propagation of what I call nonscience. We belong to an industry that is for the most part, emotionally driven. Get more muscle, lose more fat, become beautiful, stomp the competition, fulfill your dreams... That’s the message, but where’s the meat behind the claims and promises?
In a sea of opinion, hunch, hearsay, gossip, and good old-fashioned guesswork, there’s only one thing that can rise above it all, and that’s a little thing called science. Jamie has embraced the idea that nature can indeed be deciphered by the scientific method of closing in on cause-and-effect relationships. The best rummaging ground for this is the battery of published peer-reviewed trials. But nothing is taken on faith, without scrutiny, since bias abounds, even in the scientific realm. The quality of research is as important as the research itself. The strength of the study conclusions rests on the strength of the study designs.
One of the great, unique things about the book you hold in your hands is that it’s not an imaginative amalgamation of Jamie’s opinions. Rather, it’s a compilation of hundreds – if not thousands – of hours of digging through the primary published research. No claim is made on a whim or groundless belief. All of the topics have been put through the crucible of science. One of the unique aspects of this book is that Jamie lays out the research, but then he drops his personal take on the situation. So, you get the lab results cross-checked by real-world practice – something Jamie has 2 decade’s worth to draw upon.
When Jamie was in the beginning stages of writing Knowledge & Nonsense, I encouraged him to cover as many misunderstood & uninvestigated topics as possible. What resulted was an amazing brainstorm of ideas that could barely be contained within a manuscript more lengthy then many college texts. There are many topics in this book that I’ve always pondered but never had the time to investigate. I encouraged Jamie to make this book a mind-bending opus of breadth & depth, something that’s never been done before in our fickle, superficial industry...
And he did.
I’m honored to be introducing you to what’s likely to be one of the most valuable resources to ever grace your bookshelf. Knowing Jamie, he wouldn’t want you to read this book with blind faith and indiscriminate belief. He’d want you to question everything, and so would I... So buckle up, and get ready to drop your ego for the sake of becoming a student again.
There is a total of 114 topics featured in Exercise and Nutrition: Fact or fiction chapters.
I finally completed the book today. Next step is printing.
The book is 7x9 483 pages.
Below is the Foreword from Knowledge and Nonsense: the science of nutrition and exercise
FOREWORD
By Alan Aragon
This book is something more than your run-of-the-mill catharsis, it’s a testament to the complexity of science and the simplicity of common sense, and how they often overlap. And to understate things, Jamie is not your run-of-the-mill fitness author.
I consider Jamie both a friend and a colleague – in the sense that we share many of the same personal and professional goals. We share the same dissatisfaction (read: disgust) with the state of affairs in the fitness industry, particularly the propagation of what I call nonscience. We belong to an industry that is for the most part, emotionally driven. Get more muscle, lose more fat, become beautiful, stomp the competition, fulfill your dreams... That’s the message, but where’s the meat behind the claims and promises?
In a sea of opinion, hunch, hearsay, gossip, and good old-fashioned guesswork, there’s only one thing that can rise above it all, and that’s a little thing called science. Jamie has embraced the idea that nature can indeed be deciphered by the scientific method of closing in on cause-and-effect relationships. The best rummaging ground for this is the battery of published peer-reviewed trials. But nothing is taken on faith, without scrutiny, since bias abounds, even in the scientific realm. The quality of research is as important as the research itself. The strength of the study conclusions rests on the strength of the study designs.
One of the great, unique things about the book you hold in your hands is that it’s not an imaginative amalgamation of Jamie’s opinions. Rather, it’s a compilation of hundreds – if not thousands – of hours of digging through the primary published research. No claim is made on a whim or groundless belief. All of the topics have been put through the crucible of science. One of the unique aspects of this book is that Jamie lays out the research, but then he drops his personal take on the situation. So, you get the lab results cross-checked by real-world practice – something Jamie has 2 decade’s worth to draw upon.
When Jamie was in the beginning stages of writing Knowledge & Nonsense, I encouraged him to cover as many misunderstood & uninvestigated topics as possible. What resulted was an amazing brainstorm of ideas that could barely be contained within a manuscript more lengthy then many college texts. There are many topics in this book that I’ve always pondered but never had the time to investigate. I encouraged Jamie to make this book a mind-bending opus of breadth & depth, something that’s never been done before in our fickle, superficial industry...
And he did.
I’m honored to be introducing you to what’s likely to be one of the most valuable resources to ever grace your bookshelf. Knowing Jamie, he wouldn’t want you to read this book with blind faith and indiscriminate belief. He’d want you to question everything, and so would I... So buckle up, and get ready to drop your ego for the sake of becoming a student again.
Thanks,
Alan Aragon- Author of Girth Control AlanAragon.com
Thanks to all of my research assistants in compiling this massive amount of information.
www.maxcondition.com
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
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. Orderhttp://www.maxcondition.com/pa ge.php?7 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
This looks like its a good book, and it helps that Alan is backing it. This just very well be my next purchase (since I have the millionaire workout +bonues and the Underground Strength Kit to read first). The only thing I didnt like about the website was this:
Quote:
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.
It just seems confusing and not very well descriptive or promoting of the book. The underlined part doesnt have anything to do with the book IMO. Sounds like you just wrapped up the text so to speak. Just offering some constructive criticism, thats all.
The purpose of the statement is to let readers know the booked is backed by valid evidence. The book is not solely a collection of opinions (although the book does contain some of my opinions) and here say. As i said most of the so-called experts are not willing to debate their statements because they have no valid evidence to support their claims. Of course, we can't debate with everyone that questions our statements, bu their is obviously a time for debate. Lack of skepticism is the key reason so many people waste allot of money and years of their lives searching for that magic training or nutrition program.
As I have said numerous times when you look into many of the claims promoted by so-called fitness experts they are completely wrong. That does not mean they are all wrong all the time , but it does mean claims require intvestigation.
I think that sounds better. But I didnt know what you meant until you said it here.
The purpose of the statement is to let readers know the booked is backed by valid evidence.
As i said most of the so-called experts are not willing to debate their statements because they have no valid evidence to support their claims.
Coach I have alot of respect for you, because it has always been my adirmation to write a book. How would you suggest getting started??
__________________
"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever."
-Lance Armstrong-
"Hard work beats talent everytime."
-Tony Dungy-
"If you can see yourself doing something you can achieve it." Dave Goggins
"I would rather leave it all out there then not go out there at all." Dave Goggins(Ultramarathon runner)
forum members suggestions?
ffice" />
Linear Mode
