That is on of the most used phrases among health practitioners – But is there any substance to this claim? Can you really feel more energetic by exhausting yourself physically on regular basis?

Let me be perfectly honest with you guys: I’m tired. As I’m writing this I feel exhausted in body and mind.  And I am not alone. Every single patient I met today said one of their toughest symptoms were abnormal tiredness. Every single one of my colleagues was talking about how hard it was to get out of bed this morning. The whole goddamn western civilization has turned into sleepwalking robots, practically sleeping with their index finger on the Snooze-button. The speculation of why this might be is topic for another (very long) article, but as one might predict, sooner or later the somewhat controversial question came come to me:

Is it true that exercise can actually make you feel more energetic?

The Research on Chronic Fatigue Syndrome and Exercise

To best answer this question, let’s look at the research done on abnormally tired patients and exercise. Chronic fatigue syndrome (CFS) is a medical condition, characterized by persistent fatigue. Its cause cannot be explained by any other medical condition (cancer, hypothyreosis, insomnia etc.) or logic (lack of sleep, irregular sleeping patterns, grief etc.)  When searching for adequate papers, I came over a Cochrane review – basically the king of scientific evidence with insanely high trustworthiness, looking at this very subject. For a science geek like me, finding a Cochrane review on a topic you’re interested in is as rewarding as eating one whole cheesecake in one sitting.

According to the text books, standard treatment for chronic fatigue syndrome ranges from antidepressants, self-help treatment, and cognitive behavior therapy to dietary intervention such as supplementation with fish oil and folic acid. Exercise is known to improve strength, cardiovascular health and psychological status in the general population but this study was one of the first to look at its efficacy in reducing tiredness in chronically fatigued patients.
The results were mind-blowing.  In this group of patients, exercise therapy was more effective than standard treatment on factors such as:

• Symptoms of fatigue
• Symptoms of depression
• Increasing quality of life
• Enhancing sleep quality

Interestingly, exercise therapy was more effective than the anti-depressant drug Fluoxetine in reducing fatigue although less effective in reducing symptoms of depression (non-significant results).  However, drop out was more common among groups treated with exercise then Fluoxetine, perhaps stating the obvious: eating pills is easier than exercising if chronically fatigued.

To sum the findings of this review: Physical activity is pretty awesome for helping people suffering from chronic fatigue syndrome.  The question however still remains:

Can this knowledge be applied to the general tired population?

Hell Yes!

It’s as easy as that. I might not have hard scientific evidence at hand to support this claim but I feel pretty confident about recommending increased physical activity to whoever might feel fatigued. If the abnormally tired group of patients we looked at above experienced a decrease in fatigue, had less depressive symptoms and saw an increase their quality of life, then I do not see why this would not apply to the general fatigued population, even if they don’t have the diagnosis in their medical journals.

Worst case scenario, I might be completely wrong and my recommendation could put you at risk for one or more of the known side effects of increased physical activity: strength gains, increased cardiovascular health, increased metabolic rate, muscular hypertrophy, improved well-being, increased sex drive, and less of a likelihood that you’ll sleep alone in the future. My bad.

At least you’ll sleep like a baby.

References:

Edmonds M, McGuire H, Price JR. Exercise therapy for chronic fatigue syndrome. Cochrane Database of Systematic Reviews 2004, Issue 3.

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© 2012, Bojan Kostevski. Lift-Heavy.com is a division of Flawless Fitness Media – All Rights Reserved – No part of this post is to be republished without author consent under any forms of media (including print, internet, video or audio transcription). Doing so is a violation against copyright law. All images are copyright of their respective owners.

 Hope you’ve had an awesome week. Mine sure was – busy as usual but I also managed to squeeze in some awesome training and reached a few PRs and long term goals. I hope to get a fresh article out for you in a few days as well. Any specific topic you’d like me to cover – fell free to shoot me an email or hit me up on Facebook, Twitter or Google+.

The first edition of Geeky Friday turned out to be quite a success and I got a lot of positive feedback. Which is why I decided to do a new edition this week. As long as you keep reading – I’ll keep providing you with some fresh interesting papers from the training/nutrition world. Enough talking – here’s what you need to end the week a bit smarter then you started!

Acute Effects of Distribution of Rest between Repetitions.

Int J Sports Med. 2012 Feb 8;

Authors: Iglesias-Soler E, Carballeira E, Sánchez-Otero T, Mayo X, Jiménez A, Chapman ML

Abstract: The purpose of this study was to compare acute mechanical and metabolic effects of 2 sessions of resistance training equated by volume and total resting time but with different set configuration: sets to failure (FS) vs. distribution of rest between each repetition (NFS). 10 male judoists completed a session consisting of 3 sets to failure of parallel back squat with 4 repetitions at maximum load, and a rest of 3 min between the sets. At least 72 h later subjects developed the same volume, but total resting time was distributed among individual repetitions. Before and after sessions isometric force and mean propulsive velocity with load corresponding to maximum propulsive power were assessed. Results showed that in respect to FS, NFS showed an 18.94% (±17.98) higher average mean propulsive velocity during session (0.42±0.04 vs. 0.35±0.08 m.s - 1; p=0.009), lower blood lactate concentration after session (maximum average value 1.52±0.77 vs. 3.95±1.82; session effect: p=0.001) and higher mean propulsive velocity with load corresponding to maximum propulsive power (mean propulsive velocity immediately after session 0.64±0.09 vs. 0.59±0.12 m.s - 1; session effect: p=0.019). These data show that distribution of rest in sessions equated for volume and total resting time determines differences in performance during sessions and mechanical or metabolic acute effects.

Effect of Different Pushing Speeds on Bench Press.

Int J Sports Med. 2012 Feb 8;

Authors: Padulo J, Mignogna P, Mignardi S, Tonni F, D’Ottavio S

Abstract: The purpose of this study was to investigate the effect on muscular strength after a 3-week training with the bench-press at a fixed pushing of 80-100% maximal speed (FPS) and self-selected pushing speed (SPS). 20 resistance-trained subjects were divided at random in 2 groups differing only regarding the pushing speed: in the FPS group (n=10) it was equal to 80-100% of the maximal speed while in the SPS group (n=10) the pushing speed was self-selected. Both groups were trained twice a week for 3 weeks with a load equal to 85% of 1RM and monitored with the encoder. Before and after the training we measured pushing speed and maximum load. Significant differences between and within the 2 groups were pointed out using a 2-way ANOVA for repeated measures. After 3 weeks a significant improvement was shown especially in the FPS group: the maximum load improved by 10.20% and the maximal speed by 2.22%, while in the SPS group the effect was <1%. This study shows that a high velocity training is required to increase the muscle strength further in subjects with a long training experience and this is possible by measuring the individual performance speed for each load.
PMID: 22318559 [PubMed - as supplied by publisher]

Fish-oil supplementation enhances the effects of strength training in elderly women.

Am J Clin Nutr. 2012 Feb;95(2):428-36. Epub 2012 Jan 4.

Authors: Rodacki CL et al.

Abstract: BACKGROUND: Muscle force and functional capacity generally decrease with aging in the older population, although this effect can be reversed, attenuated, or both through strength training. Fish oil (FO), which is rich in n-3 (omega-3) PUFAs, has been shown to play a role in the plasma membrane and cell function of muscles, which may enhance the benefits of training. The effect of strength training and FO supplementation on the neuromuscular system of the elderly has not been investigated.
OBJECTIVE: The objective was to investigate the chronic effect of FO supplementation and strength training on the neuromuscular system (muscle strength and functional capacity) of older women.
DESIGN: Forty-five women (aged 64 ± 1.4 y) were randomly assigned to 3 groups. One group performed strength training only (ST group) for 90 d, whereas the others performed the same strength-training program and received FO supplementation (2 g/d) for 90 d (ST90 group) or for 150 d (ST150 group; supplemented 60 d before training). Muscle strength and functional capacity were assessed before and after the training period. Results: No differences in the pretraining period were found between groups for any of the variables. The peak torque and rate of torque development for all muscles (knee flexor and extensor, plantar and dorsiflexor) increased from pre- to posttraining in all groups. However, the effect was greater in the ST90 and ST150 groups than in the ST group. The activation level and electromechanical delay of the muscles changed from pre- to posttraining only for the ST90 and ST150 groups. Chair-rising performance in the FO groups was higher than in the ST group.
CONCLUSIONS: Strength training increased muscle strength in elderly women. The inclusion of FO supplementation caused greater improvements in muscle strength and functional capacity

Functional and morphological changes in the quadriceps muscle induced by eccentric training after ACL reconstruction.

Rev Bras Fisioter. 2011 Aug-Sep;15(4):284-90

Authors: Brasileiro JS, Pinto OM, Avila MA, Salvini TF
Abstract: OBJECTIVES: The purpose of this study was to investigate the contributions of functional and morphological factors in the recovery of the quadriceps muscle after anterior cruciate ligament (ACL) reconstruction.
METHODS: Nine subjects (31.3±5.8 years) underwent eccentric exercise sessions twice a week for 12 weeks. Quadriceps muscle function was evaluated using an isokinetic dynamometer (isometric and eccentric peak torque) and electromyography (RMS). Morphological changes were measured using magnetic resonance imaging.
RESULTS: The initial evaluation showed a significant deficit in knee extensor torque in the involved limb and significant muscle atrophy along the length of the quadriceps. EMG activity was lower in all tested situations. Eccentric training significantly increased isokinetic torque (from 199±51 to 240±63, p<0.05, respectively) and quadriceps area, with the greatest hypertrophy in the proximal thigh region (from 169±27 to 189±25.8 cm², p<0.01). The EMG activity of vastus medialis increased after the first six weeks of eccentric training. The increased extensor torque was correlated with quadriceps cross-sectional area (r=0.81, p<0.01) and EMG activity (r=0.69, p<0.05). After twelve weeks of training, there was a correlation only between torque and cross-sectional area (r=0.78, p<0.01).
CONCLUSIONS: 1) eccentric training proved to be a potent resource for the quadriceps recovery, both morphologically and functionally, 2) the contributions of functional and morphological factors varied according to the length of training.

Rotator cuff re-tear or non-healing: histopathological aspects and predictive factors.

Knee Surg Sports Traumatol Arthrosc. 2011 Sep;19(9):1588-96

Authors: Chillemi C, Petrozza V, Garro L, Sardella B, Diotallevi R, Ferrara A, Gigante A, Di Cristofano C, Castagna A, Della Rocca C

Abstract: PURPOSE: The aim of the study was to evaluate the histopathological changes that occur in the tendon and subacromial bursal tissue in patients with rotator cuff tear trying to correlate these changes to their healing capability.
METHODS: Eighty-four patients were clinically evaluated with the Constant Scale. Radiographs and MRI were performed preoperatively and ultrasound were performed postoperatively. For each patient, a biopsy of the supraspinatus tendon and subacromial bursa was performed, and the specimens were histopathologically analyzed.
RESULTS: Tendons histopathological features consisted of loss of structural organization, poor or absent neoangiogenesis, chondral metaplasia, and fibrosis. Bursal features consisted of neoangiogenesis, absence of chondral metaplasia, hyperplasia/hypertrophy, and absence of necrosis. Direct correlation was seen between tendon and bursal hyperplasia and time of the onset of symptoms; between tendon chondral metaplasia, fibrosis, bursal neoangiogenesis, inflammation, and patient age; between tendon neoangiogenesis, hyperplasia, necrosis, fibrosis, bursal necrosis, inflammation, and lesion size; on the contrary, tendon fibrosis, necrosis, and bursal tissue inflammation decrease as time passes from the onset of symptoms. Tendon fibers disarray, neoangiogenesis, and inflammation decreases as the patient’s age increases. Bursal tissue fibrosis decreases as lesion size increases.
CONCLUSIONS: Simple histopathological techniques should be employed routinely to assess the tissue quality, with the aim to predict future clinical evolution (repair or non-repair). Comparing the histopathological data with the demographical information and the descriptive statistics, it is possible to define the RCT repair at risk and identify which RCT will be able to heal.

Early-phase muscular adaptations in response to slow-speed versus traditional resistance-training regimens.

Eur J Appl Physiol. 2012 Feb 12;

Authors: Schuenke MD, Herman JR, Gliders RM, Hagerman FC, Hikida RS, Rana SR, Ragg KE, Staron RS

Abstract:Thirty-four untrained women participated in a 6-week program to investigate slow-speed versus “normal” speed resistance-training protocols. Subjects were divided into: slow-speed (SS), normal-speed/traditional-strength (TS), normal-speed/traditional muscular endurance (TE), and non-exercising control (C) groups. Leg press, squats, and knee extensions were performed 2 days/week for the first week and 3 days/week for the remaining 5 weeks (~2 min rest). The SS group performed 6-10 repetitions maximum (6-10RM) for each set with 10 s concentric (con) and 4 s eccentric (ecc) contractions. The TS and TE groups performed sets of 6-10RM and 20-30RM, respectively, at “normal” speed (1-2 s/con and ecc contractions). TE and SS trained at the same relative intensity (~40-60% 1RM), whereas TS trained at ~80-85% 1RM. Pre- and post-training muscle biopsies were analyzed for fiber-type composition, cross-sectional area (CSA), and myosin heavy chain (MHC) content. The percentage of type IIX fibers decreased and IIAX increased in all three training groups. However, only TS showed an increase in percentage of type IIA fibers. CSA of fiber types I, IIA, and IIX increased in TS. In SS, only the CSA of IIA and IIX fibers increased. These changes were supported by MHC data. No significant changes for any parameters were found for the C group. In conclusion, slow-speed strength training induced a greater adaptive response compared to training with a similar resistance at “normal” speed. However, training with a higher intensity at “normal” speed resulted in the greatest overall muscle fiber response in each of the variables assessed.

Sarcopenic obesity in the elderly and strategies for weight management.

Nutr Rev. 2012 Jan;70(1):57-64

Authors: Li Z, Heber D

Abstract: Sarcopenia is a multifactorial age-related condition associated with a sedentary lifestyle and protein intakes during weight loss that are inadequate to maintain muscle mass. Sarcopenic obesity in the elderly is associated with a loss of independence and metabolic complications and represents a major public health challenge in individuals over the age of 65 years. It is likely that age-related losses of muscle mass and coincident increases in fat mass could be reduced through regular resistance exercise combined with adequate protein intake to maintain muscle mass. It has been established that increased protein intake will maintain muscle mass during calorie-restricted diets to a greater extent than usual protein intake. Other strategies, including the use of high-protein meal replacements or supplementation with specific ergogenic or branched-chain amino acids, may be beneficial.

Chronic effect of light resistance exercise after ingestion of a high-protein snack on increase of skeletal muscle mass and strength in young adults.

J Nutr Sci Vitaminol (Tokyo). 2011;57(3):233-8

Authors: Kato Y, Sawada A, Numao S, Suzuki M
Abstract: We have previously reported on the possibility that light resistance exercise performed with a high plasma amino acid concentration resulting from the ingestion of a high-protein snack (HPS; 15 g protein, 18 g sugar) 3 h after a basal meal promotes the utilization of amino acids in peripheral tissues such as muscle in both rats and humans. In the present study, we further examined the effectiveness of a daily routine involving ingestion of HPS 3 h after a basal meal and subsequent light resistance exercise (dumbbell exercise) in increasing the mass and strength of human muscle. Ten young adult males were subject to the following 3 conditions for 5 wk each, with sufficient recovery period between each condition: (1) Snack-Exercise (SE), (2) Snack-Sedentary (SS), and (3) No snack-Exercise (NE). The SE group showed a significant increase in lean body mass and total cross-sectional area (CSA) of the right forearm muscles along with a significant decrease in body fat mass. The SS group showed no change in body composition. Furthermore, the SE group showed significant increase in grip strength and isometric knee extensor muscle strength, while the SS group showed no increase in muscle strength. The NE group showed significant increase in grip strength. In conclusion, daily routine ingestion of HPS 3 h after a basal meal and subsequent light resistance exercise is effective in increasing the mass and strength of human muscle.

Can a standard dose of eicosapentaenoic acid (EPA) supplementation reduce the symptoms of delayed onset of muscle soreness?

J Int Soc Sports Nutr. 2012 Jan 31;9(1):2

Authors: Houghton D, Onambele GL

Abstract: BACKGROUND: Unaccustomed exercise can result in delayed onset of muscle soreness (DOMS) which can affect athletic performance. Although DOMS is a useful tool to identify muscle damage and remodelling, prolonged symptoms of DOMS may be associated with the over-training syndrome. In order to reduce the symptoms of DOMS numerous management strategies have been attempted with no significant effect on DOMS-associated cytokines surge. The present study aimed to investigate the acute and chronic effects of a 2×180 mg per day dose of eicosapentaenoic acid (EPA) on interleukin-6 (IL-6) mediated inflammatory response and symptoms associated with DOMS. Methods: Seventeen healthy non-smoking females (age 20.4 +/- 2.1 years, height 161.2 +/- 8.3cm and mass 61.48 +/- 7.4kg) were randomly assigned to either placebo (N = 10) or EPA (N = 7). Serum IL-6, isometric and isokinetic (concentric and eccentric) strength, and rating of perceived exertion (RPE) were recorded on four occasions: i-prior to supplementation, ii-immediately after three weeks of supplementation (basal effects), iii-48 hours following a single bout of resistance exercise (acute training response effects), and iv-48 hours following the last of a series of three bouts of resistance exercise (chronic training response effects). Results: There was only a group difference in the degree of change in circulating IL-6 levels. In fact, relative to the first baseline, by the third bout of eccentric workout, the EPA group had 103 +/- 60% increment in IL-6 levels whereas the placebo group only had 80 +/- 26% incremented IL-6 levels (P = 0.020). We also describe a stable multiple linear regression model which included measures of strength and not IL-6 as predictors of RPE scale. Conclusion: The present study suggests that in doubling the standard recommended dose of EPA, whilst this may still not be beneficial at ameliorating the symptoms of DOMS, it counter intuitively appears to enhance the cytokine response to exercise. In a context where previous in vitro work has shown EPA to decrease the effects of inflammatory cytokines, it may in fact be that the doses required in vivo is much larger than current recommended amounts. An attempt to dampen the exercise-induced cytokine flux in fact results in an over-compensatory response of this system.

POWER OUTPUTS IN CONCENTRIC PHASE OF RESISTANCE EXERCISES PERFORMED IN INTERVAL MODE ON STABLE AND UNSTABLE SURFACE.

J Strength Cond Res. 2012 Jan 25;

Authors: Zemková E, Jeleň M, Kováčiková Z, Ollé G, Vilman T, Hamar D

Abstract:The study compares power outputs in concentric phase of chest presses and squats performed in interval mode on stable and unstable surface, respectively. A group of 16 physical education students performed randomly in different days 6 sets of 8 repetitions of a) chest presses on the bench and Swiss ball, respectively, and b) squats on stable support base and Bosu ball, respectively with 2 minutes of rest period between sets. The exercises were performed with previously established 70% of 1RM under stable conditions. A PC based system FiTRO Dyne Premium was used to monitor force and velocity and to calculate power. Results showed significantly lower power outputs when resistance exercises were performed on unstable than stable support base. In the initial set, mean power in concentric phase of lifting decreased more profoundly under unstable than stable conditions during both chest presses (13.2% and 7.7%, respectively) and squats (10.3% and 7.2%, respectively). In the final set, the reduction rates of mean power in concentric phase of chest presses were significantly (p<.05) greater on Swiss ball than on the bench (19.9% and 11.8%, respectively). On the other hand, there were no significant differences in decline of power in concentric phase of squats on Bosu ball and on stable support base (11.4% and 9.6%, respectively). It may be concluded that power outputs during resistance exercises is more profoundly compromised under unstable than stable conditions, and this effect is more evident for barbell chest presses on Swiss ball than for barbell squats on Bosu ball. These findings have to be taken into account when instability resistance exercises are implemented into the training program, namely for sports that require production of maximal force in short time.

Now go read the studies you are interested in and get your geek on!

Enjoy your weekend!

In strength,

Bojan

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© 2012, Bojan Kostevski. Lift-Heavy.com is a division of Flawless Fitness Media – All Rights Reserved – No part of this post is to be republished without author consent under any forms of media (including print, internet, video or audio transcription). Doing so is a violation against copyright law. All images are copyright of their respective owners.

Now to the topic of the day: I’ve noticed that the science post I post on Twitter, Facebook and Google+ always generate a lot of clicks and that there seems to a huge interest among my followers for the nerdy part of fitness. So I thought it would be a good idea to collect the interesting research I come over during the week in a Geeky Friday post, just so you don’t miss out on anything. At this point I won’t make any reviews of the research myself (wish I could, but I just don’t have the time at this point). Instead, I will basically copy-paste the abstracts of the studies I come in contact with and with the links to pubmed and you can cherry pick the studies you’re interested in, or just read all the abstracts here and settle with that.

Please let me know if you think this is a good idea and I’ll make sure I keep providing you with 10-ish new interesting studies I’ve come over during the week every Friday. And make sure you spread the knowledge by sharing the articles on whichever social media you might be addicted to.

Some interesting studies from last week:

Intermittent fasting modulation of the diabetic syndrome in streptozotocin-injected rats.

Int J Endocrinol. 2012;2012:962012

Authors: Belkacemi L, Selselet-Attou G, Hupkens E, Nguidjoe E, Louchami K, Sener A, Malaisse WJ

Abstract: This study investigates the effects of intermittent overnight fasting in streptozotocin-induced diabetic rats (STZ rats). Over 30 days, groups of 5-6 control or STZ rats were allowed free food access, starved overnight, or exposed to a restricted food supply comparable to that ingested by the intermittently fasting animals. Intermittent fasting improved glucose tolerance, increased plasma insulin, and lowered Homeostatis Model Assessment index. Caloric restriction failed to cause such beneficial effects. The β-cell mass, as well as individual β-cell and islet area, was higher in intermittently fasting than in nonfasting STZ rats, whilst the percentage of apoptotic β-cells appeared lower in the former than latter STZ rats. In the calorie-restricted STZ rats, comparable findings were restricted to individual islet area and percentage of apoptotic cells. Hence, it is proposed that intermittent fasting could represent a possible approach to prevent or minimize disturbances of glucose homeostasis in human subjects.

Regulating Explosive Resistance Training Intensity Using the Rating of Perceived Exertion.

J Strength Cond Res. 2012 Feb 3;

Authors: Row BS, Knutzen KM, Skogsberg NJ

Abstract: Explosive resistance training (ERT) improves older adults’ strength and power, and methods to make this form of training more accessible and useful to older adults are needed. The purpose of this study was to evaluate whether the rating of perceived exertion (RPE) scale would predict a broad range of ERT intensities on the leg press with older adults. If successful, then a load-RPE relationship could be used to regulate the intensity of training loads for ERT with older adults, allowing the elimination of maximal strength testing. Twenty-one older adults (≥65 years) with resistance training experience took part in 2 testing sessions. Session 1: Subjects performed high-velocity repetitions on the leg press for up to 9 loads (from 60 to 140% body weight) presented in quasi-randomized order, and then reported their RPE for each load. Session 2: A 1 repetition maximum (1RM) strength test was conducted. Regression analysis revealed that the average RPE across subjects for each load strongly predicted the average %1RM across subjects (R = 99.5%; p < 0.001). This allows the establishment of a load-RPE relationship for use in selecting ERT loads for older adults on the leg press. For example, high-intensity loads (70-90% 1RM) that would elicit both strength and power gains when used with ERT aligned with an RPE of 14-16. Lighter loads that may be useful for training for power, but not strength (<70% 1RM), were identified with RPE scores of 13 and lower. The load-RPE relationship may simplify the regulation of intensity of ERT with older adults on the leg press, where the exercising older adult could be guided to select loads according to their RPE.

Effects of Low-Intensity Resistance Exercise Under Acute Systemic Hypoxia on Hormonal Responses.

J Strength Cond Res. 2012 Feb 3;

Authors: Kon M, Ikeda T, Homma T, Suzuki Y

Abstract: Previous studies have shown that low-intensity resistance exercises with vascular occlusion and slow movement effectively increase muscular size and strength. Researchers have speculated that local hypoxia by occlusion and slow movement may contribute to such adaptations via promoting anabolic hormone secretions by the local accumulation of metabolites. In this study, we determined the effects of low-intensity resistance exercise under acute systemic hypoxia on metabolic and hormonal responses. Eight male subjects participated in 2 experimental trials: (a) low-intensity resistance exercise while breathing normoxic air (normoxic resistance exercise [NR]), (b) low-intensity resistance exercise while breathing 13% oxygen (hypoxic resistance exercise [HR]). The resistance exercises (bench press and leg press) consisted of 14 repetitions for 5 sets at 50% of maximum strength with 1 minute of rest between sets. Blood lactate (LA), serum growth hormone (GH), norepinephrine (NE), testosterone, and cortisol concentrations were measured before normoxia and hypoxia exposures; 15 minutes after the exposures; and at 0, 15, and 30 minutes after the exercises. The LA levels significantly increased after exercises in both trials (p ≤ 0.05). The area under the curve for LA after exercises was significantly higher in the HR trial than in the NR trial (p ≤ 0.05). The GH significantly increased only after the HR trial (p ≤ 0.05). The NE and testosterone significantly increased after the exercises in both trials (p ≤ 0.05). Cortisol did not significantly change in both trials. These results suggest that low-intensity resistance exercise in the hypoxic condition caused greater metabolic and hormonal responses than that in the normoxic condition. Coaches may consider low-intensity resistance exercise under systemic hypoxia as a potential training method for athletes who need to maintain muscle mass and strength during the long in-season.

Effect of strength training and the practice of Alpine skiing on bone mass density, growth, body composition, and the strength and power of the legs of adolescent skiers.

J Strength Cond Res. 2011 Oct;25(10):2879-90

Authors: Alvarez-San Emeterio C, Antuñano NP, López-Sobaler AM, González-Badillo JJ

Abstract: This work examines the influence of practicing strength training and Alpine skiing over 2 years on bone mineral density (BMD), growth, body composition, and the strength and power of the legs of adolescent skiers. The study subjects were 20 adolescent skiers (10 girls and 10 boys) and 19 sedentary adolescents (9 girls and 10 boys), all 13-16 years of age. The BMDs of the lumbar column (L2-L4) and hip (neck of the femur, trochanter, and Ward’s triangle) were determined by dual x-ray photon absorptiometry at the beginning and end of the experimental period. The increase in height and the percentage fat and muscular masses of the subjects were also recorded, as was their ability to jump (countermovement jump [CMJ]), their leg strength and power (squat test), and their leg anaerobic power (continuous jump test [CMJ15″]). No significant differences were seen in the increase in height, body weight, or percentage fat mass between the skiers and sedentary subjects, although the boy skiers showed a significant increase in percentage muscular mass (p < 0.05) compared to the sedentary boys. The improvement in the values of the different CMJ variables was significantly greater among the boy skiers than among the sedentary boys (p < 0.001-0.01). The same was true for the girls (p < 0.001), except for CMJ15″. The skiers experienced a significantly greater increase in L2-L4 BMD than the sedentary subjects (boys p < 0.05; girls p < 0.01). These results suggest that Alpine skiing combined with rational strength training involves no special risk for the physical development of young people, has a positive effect on the power and the percentage of muscle mass in the legs, and helps to have a higher bone density in the lumbar spine (L2-L4).

Blood flow restriction: Rationale for improving bone.

Med Hypotheses. 2012 Feb 2;

Authors: Loenneke JP, Young KC, Fahs CA, Rossow LM, Bemben DA, Bemben MG

Abstract: Low intensity exercise with blood flow restriction has been shown to increase muscle hypertrophy and strength similar to high intensity resistance exercise. Interestingly, low intensity resistance exercise to failure has shown the same muscle protein synthesis response as higher intensity exercise, questioning the need for blood flow restriction during low intensity exercise. The purpose of this manuscript is to discuss the mechanisms and potential benefits of blood flow restricted exercise on bone adaptation and provide rationale as to why low load resistance exercise to failure would be unlikely to produce these benefits. The studies completed thus far support the hypothesis that training with blood flow restriction may provide not only a novel modality to induce adaptation in muscle but also bone, which was previously thought to only occur with higher intensity/impact exercise. We hypothesize that the main mechanism behind the proposed favorable bone responses observed thus far is through increased intramedullary pressure and interstitial fluid flow within the bone caused by venous occlusion. Therefore, although similar muscular benefits may be observed from low intensity exercise performed to failure (e.g. strength, hypertrophy, and endurance), the response of bone might be different, highlighting the potential importance of the blood flow restriction stimulus.

Dietary protein to support muscle hypertrophy.

Nestle Nutr Inst Workshop Ser. 2011;69:79-95

Authors: van Loon LJ, Gibala MJ

Abstract: Intact protein, protein hydrolysates, and free amino acids are popular ingredients in contemporary sports nutrition, and have been suggested to augment post-exercise recovery. Protein and/or amino acid ingestion stimulates skeletal muscle protein synthesis, inhibits protein breakdown and, as such, stimulates muscle protein accretion following resistance and endurance type exercise. This has been suggested to lead to a greater adaptive response to each successive exercise bout, resulting in more effective muscle reconditioning. Despite limited evidence, some basic guidelines can be defined regarding the preferred type, amount, and timing of dietary protein that should be ingested to maximize post-exercise muscle protein accretion. Whey protein seems most effective in stimulating muscle protein synthesis during acute post-exercise recovery. This is likely attributable to its rapid digestion and absorption kinetics and specific amino acid composition. Ingestion of approximately 20 g protein during and/or immediately after exercise is sufficient to maximize post-exercise muscle protein synthesis rates. Coingestion of a large amount of carbohydrate or free leucine is not warranted to further augment post- exercise muscle protein synthesis when ample protein is already ingested. Future research should focus on the relevance of the acute anabolic response following exercise to optimize the skeletal muscle adaptive response to exercise training.

Exercise Order in Resistance Training.

Sports Med. 2012 Feb 1;

Authors: Simão R, de Salles BF, Figueiredo T, Dias I, Willardson JM

Abstract: Resistance training (RT) is now an integral component of a well rounded exercise programme. For a correct training prescription, it is of the utmost importance to understand the interaction among training variables, such as the load, volume, rest interval between sets and exercises, frequency of sessions, exercise modality, repetition velocity and, finally, exercise order. Sports medicine research has indicated that exercise order is an important variable that affects both acute responses and chronic adaptations to RT programmes. Therefore, the purpose of this review was to analyse and discuss exercise order with relevance to acute responses (e.g. repetition performance) and also the expression of chronic adaptable characteristics (e.g. maximal strength and hypertrophy). To accomplish this purpose, the Scielo, Science Citation Index, National Library of Medicine, MEDLINE, Scopus, SPORTDiscus™ and CINAHL® databases were accessed to locate previously conducted original scientific investigations. The studies reviewed examined both acute responses and chronic adaptations with exercise order as the experimental variable. Generally, with relevance to acute responses, a key finding was that exercise order affects repetition performance over multiple sets, indicating that the total repetitions, and thus the volume, is greater when an exercise is placed at the beginning of an RT session, regardless of the relative amount of muscle mass involved. The pre-exhaustion method might not be an effective technique to increase the extent of neuromuscular recruitment for larger muscle groups (e.g. pectoralis major for the bench press) when preceded by a single-joint movement (e.g. pec-deck fly). With relevance to localized muscular endurance performance, oxygen consumption and ratings of perceived exertion, the limited amount of research conducted thus far indicates that exercise order does not appear to impact the acute expression of these variables. In terms of chronic adaptations, greater strength increases were evident by untrained subjects for the first exercise of a given sequence, while strength increases were inhibited for the last exercise of a given sequence. Additionally, based on strength and hypertrophy (i.e. muscle thickness and volume) effect-size data, the research suggests that exercises be ordered based on priority of importance as dictated by the training goal of a programme, irrespective of whether the exercise involves a relatively large or small muscle group. In summary, exercise order is an important variable that should receive greater attention in RT prescription. When prescribed appropriately with other key prescriptive variables (i.e. load, volume, rest interval between sets and exercises), the exercise order can influence the efficiency, safety and ultimate effectiveness of an RT programme.

Health and Fitness Benefits of a Resistance Training Intervention Performed in the Workplace.

J Strength Cond Res. 2012 Jan 26;

Authors: Zavanela PM, Crewther BT, Lodo L, Florindo AA, Miyabara EH, Aoki MS

Abstract: This study examined the effects of a workplace-based resistance training intervention on different health-, fitness-, and work-related measures in untrained men (bus drivers). The subjects were recruited from a bus company and divided into a training (n = 48) and control (n = 48) groups after initial prescreening. The training group performed a 24-week resistance training program, whereas the control group maintained their normal daily activities. Each group was assessed for body composition, blood pressure (BP), pain incidence, muscular endurance, and flexibility before and after the 24-week period. Work absenteeism was also recorded during this period and after a 12-week follow-up phase. In general, no body composition changes were identified in either group. In the training group, a significant reduction in BP and pain incidence, along with improvements in muscle endurance and flexibility were seen after 24 weeks (p < 0.05). There were no changes in these parameters in the control group, and the between-group differences were all significant (p < 0.05). A reduction in worker absenteeism rate was also noted in the training (vs. control) group during both the interventional and follow-up periods (p < 0.05). In conclusion, it was found that a periodized resistance training intervention performed within the workplace improved different aspects of health and fitness in untrained men, thereby potentially providing other work-related benefits. Thus, both employers and employees may benefit from the setup, promotion, and support of a work-based physical activity program involving resistance training.

And just to celebrate the first edition of Geeky Friday – here’s my favorite study of all time and this week’s WTF? – study :

Does semen have antidepressant properties?

Arch Sex Behav. 2002 Jun;31(3):289-93;

Authors: Gallup GG Jr, Burch RL, Platek SM.

Abstract
In a sample of sexually active college females, condom use, as an indirect measure of the presence of semen in the reproductive tract, was related to scores on the Beck Depression Inventory. Not only were females who were having sex without condoms less depressed, but depressive symptoms and suicide attempts among females who used condoms were proportional to the consistency of condom use. For females who did not use condoms, depression scores went up as the amount of time since their last sexual encounter increased. These data are consistent with the possibility that semen may antagonize depressive symptoms and evidence which shows that the vagina absorbs a number of components of semen that can be detected in the bloodstream within a few hours of administration.

Take care of you all.

In strength,

Bojan

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© 2012, Bojan Kostevski. Lift-Heavy.com is a division of Flawless Fitness Media – All Rights Reserved – No part of this post is to be republished without author consent under any forms of media (including print, internet, video or audio transcription). Doing so is a violation against copyright law. All images are copyright of their respective owners.

“Hello, my name is Ashton Kutcher and I need your help to get shredded”

This has been the standard starting sentence in many of the client requests I’ve gotten lately (well, without the Ashton-part). I guess a lot of you feel ready and want to start preparing yourself for the summer, physique-wise. You picture yourself walking shirtless on the beach, hear discreet whispers from the bikini-elite and see the head turns in the periphery. However, before asking about my help to get an awesome, bodybuilder-like body, make sure there is something underneath to show off.

Let me break down some facts for you: It takes me no more than a few hours to write you an extremely effective fat loss program. That is not the problem. The problem however, is that you are not going to look shredded – you are going to look anorectic and no one will think you look hot, and I will be ashamed of myself for embarrassing you on the beach like that. I’m not desperately trying to get new clients at any cost. So before asking me if you can lose fat even if you’re skipping breakfast, realize that you will look like a wimpy little girl and you will have a really hard time increasing your muscle mass if you try to maintain your anorectic look. If shit gets out of hand, you might even start to lactate and have menstruations (yes, it has been proven by modern research).  Women just don’t like guys that look like anorectic nine-year-olds.

This guy does not need shredded abs.

On the contrary, guys that are slightly overweight find themselves positively surprised by the changes they get when they do strength training despite thinking they should diet down fist. Not only does a more muscular physique look so much more attractive, but you actually often increase your muscle definition as you gain muscle mass, even if the body weight is increasing and you are not deliberately trying to lose fat.

Unless you are obese and risk health problems, here’s a  ”huge” checklist of tasks that you need to complete before you even start considering entering the elite club of the insanely shredded…

1. Learn the proper way to perform squats, deadlifts, overhead presses, chin-ups, rows and bench presses.
2. Spend at least 2 years of your training to build a strong foundation using primarily the exercises stated above.

No bringing up lagging body parts, no fancy pumping and toning shit, no shocking/attacking from different angles. You should have one focus, and one focus only – become brutally strong. A strong and powerful foundation will benefit you no matter what physique goals you want to eventually strive for.

Does it seem hard? Well it is, and it also isn’t. If you can follow number 1 and 2 in the checklist above, and stay consistent over a period of time, you can get ready to take your body to new extremes. Truth be told, for a year or two – that might be all you need. You just need to realize that there is a place and time for everything, and if you don’t have a strong and impressive foundation, a shredded version of you will just look absolutely ridiculous and there will be nothing impressive about it

So what’s the next step for you?  Hopefully, you’re already taking action and just reading this on your way to the gym to perform some heavy squats? If not, now is the time to start working, you have no time to lose. Let me know when you’re ready to take your body to new extremes – I’ll be glad to help you out.

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© 2012, Bojan Kostevski. Lift-Heavy.com is a division of Flawless Fitness Media – All Rights Reserved – No part of this post is to be republished without author consent under any forms of media (including print, internet, video or audio transcription). Doing so is a violation against copyright law. All images are copyright of their respective owners.

-Alexander Feuk-

During an incredible 11 month transformation, Alexander lost over 50 lbs of body fat while making unreal increases in strength. During the first year, it has definitely been hard and draining, especially since Alexander works as a chef and has to prepare delicious food for others on a daily basis. However, with hard and consistent work, and the right mindset to never. ever. give up, nothing but success has been, nor will be an option.

The journey continues and the next goal for us is to hit that big 30 kilo goal, and get those abs visible for the beach season.

Well done, bud. I’m proud of you.

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© 2012, Bojan Kostevski. Lift-Heavy.com is a division of Flawless Fitness Media – All Rights Reserved – No part of this post is to be republished without author consent under any forms of media (including print, internet, video or audio transcription). Doing so is a violation against copyright law. All images are copyright of their respective owners.

So basically the Nordic Championships are held in Sweden every 4th year. This is where the very best from all the Nordic countries meet, fighting to become the new Nordic champion. Here are some spontaneous thoughts after the meet, followed by a few videos and some pictures.

Random thoughts

1. I had a few guys from my gym competing and it was really interesting to watch them fight for the title. They all did an awesome job and we are all very proud of them!
2. It does not matter if the physique of a bodybuilder isn’t something you are striving for – if you are a gym rat and can come out of a meet like this, after breathing the atmosphere and watch the guys and girls fight for the titles, and DON”T get all fired up about lifting – there is something seriously wrong with you. For me, I woke up today, went to the gym and set big PR’s in every single lift.
3. When it comes to bodybuilding if you want to win all components must be in place and without muscularity and symmetry you will probably not win – HOWEVER, If you are incredibly lean and vascular and manage to complement your physique with some good posing, and some stage presence – you are still a very dangerous competitor since you draw attention from the other contenders on to yourself. The harder you think your class will be – the more you have to focus on practicing these things.
4. Women’s classic bodybuilding and figure are really difficult classes to judge. You have to be big – but not too big. You have to be lean – but not to lean. You should definitively be vascular – but not to vascular.  I’t like saying to a sprinter to run as fast as they can – but not too fast. Poor contenders…
5. It’s absolutely insane how much muscle you can pack in less then 70 kg body weight. Blew me away.

Here’s some videos and pictures for you from the show

Highlights from the whole championships

The best posing routing. The energy in there was incredible

Big props to the 3 most successful guys from our gym:

Rabi Fakhro – 100 kg

Fadel Alkhamisi  – 90 kg

Samer Dawood (on the right) – 70 kg (yes, really)

 Feel free to leave your thoughts below!

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© 2011, Bojan Kostevski. Lift-Heavy.com is a division of Flawless Fitness Media – All Rights Reserved – No part of this post is to be republished without author consent under any forms of media (including print, internet, video or audio transcription). Doing so is a violation against copyright law. All images are copyright of their respective owners.

I promised one of my biggest fat loss clients that I would share the recipe with him once he reached his long term goal of getting below 100 kg . This day has come so this post is dedicated to him, but I hope you all like it. (You know who you are, and I am very proud of you)

Ingredients for 8 servings

For the biscuit base

• 8-10 digestive biscuits (full grain or regular)
• 50 g butter

For the filling

• 2 whole eggs
• 200g fat free cream cheese
• 250 g fat free quark
• 4 tbsp sweetener
• 1 teaspoon vanilla sugar
• 1 grated lemon peel
• 5 gelatin sheets
• 200 grams frozen berries (Personally I prefer blueberries or raspberries)

Method

1.  Melt the butter and crush the biscuits and mix (or mix the biscuits and butter in a food processor.) Press onto the base of a 23cm springform tin. Bake in oven 5-10 minutes and put in the refrigerator while you prepare the filling.
2. Put the egg whites in one bowl and the yolks in another. Using an electric mixer, mix the egg whites hard. You should be able to turn the bowl upside down.
3. Using an electric mixer – mix the yolks with cream cheese, quark, grated lemon peel, sweetener and vanilla sugar. Squeeze the lemon juice from one whole lemon in there as well.
4. Put the gelatin sheets in some water for 5 minutes. Melt them in a saucepan on low temperature ad mix it into the filling once it’s completely liquid. Add the mixed egg whites and stir carefully.
5. Distribute the filling evenly over the bottom and put the whole cake in the refrigerator.  Cook the berries in a saucepan until it looks like jam. Pour on top of the cake and put in the fridge for another 2-3 hours.

 The whole process in pictures:

Nutritional information per piece

180calories

• 10 g protein
• 13 g carbohydrates
• 10 g fat

Cheesecake built this body

Hope this can make your fat loss journey a bit more tasty!

Other posts you might find interesting:

• White Chocolate Raspberry Cheesecake Recipe
•  Cheesecake Flavored Protein Fluff

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© 2011, Bojan Kostevski. Lift-Heavy.com is a division of Flawless Fitness Media – All Rights Reserved – No part of this post is to be republished without author consent under any forms of media (including print, internet, video or audio transcription). Doing so is a violation against copyright law. All images are copyright of their respective owners.

Going to dinner with family and friends? Attending a big birthday party? Don’t panic- even if you are on a fat loss diet. Anytime you feel a risk of overeating in a time when overeating will hamper your results and decrease your chances in reaching your goals remember these 5 simple tips, they will ease the binge and keep you on track.

1. Increase your protein intake in the meals leading to the event. Eating satiating foods will reduce the risk of overeating massively. Before attending the food fest makes sure you eat a meal really big in protein and vegetables – you do not want to arrive to the party hungry.

2. Eat loads of vegetables. The satiating effect of vegetables is hard to beat. Increase your intake in the meals preceding the event as well as on the actual event. If possible fill half of your plate with delicious veggies.

3. Train. Many people take usage of the appetite suppressing effect that heavy training can have. Besides, in case you know you are going to take in some extra calories – why not use the opportunity to do it when the likelihood is largest that some of these extra calories will support muscle gain?

4. Say STOP. Sometimes when times you feel like you are going overboard, you need to learn how to stop the binge before it goes overboard. To learn this skill is an easy but incredibly valuable one. Say STOP – and stop eating, really.

5. Relax. Unless you have a really tight deadline (photo-shoot, bodybuilding show, wedding or whatever) you need to put the event in perspective. Will it really matter if you increase the length of your journey by one day? If not – stop panicking and enjoy the meal with your loved ones.

For more useful tips on how to avoid hunger attacks during a fat loss diet click HERE 

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© 2011, Bojan Kostevski. Lift-Heavy.com is a division of Flawless Fitness Media – All Rights Reserved – No part of this post is to be republished without author consent under any forms of media (including print, internet, video or audio transcription). Doing so is a violation against copyright law. All images are copyright of their respective owners.

Adam came up to me some time ago telling me about him deciding to finally lose weight. As you understand – to say he had reasons to be insanely motivated is underestimating how fired up he was about finally getting it done. He had already started his fat loss program and from my perspective was doing everything right. I saw Adam a few months later; he was still massively overweight and explained to me how he just couldn’t stay motivated. It was totally mind-blowing for me. If someone like Adam, who has all the reasons in the world to stay motivated through his program, loses motivation so easily – how the hell am I supposed to stay accountable to my program with goals far less important?

1. Goal setting

You cannot stay motivated if you don’t know where you’re headed. It’s like staying motivated searching for treasure, without a treasure map. You don’t have to see the outcome clearly but at least pick direction (Fat loss? Muscle gain?)  Make your goals proximal, difficult yet attainable, and be specific. New goals will motivate most people in the beginning and will get you of your behind, but to keep the motivation you need to turn your goals into action steps. Then you need to take action - EVERY. SINGLE. DAY.

2. Make your training fun

Seriously – there are just too many effective programs that are fun for you to do one you don’t like. If your program doesn’t get you fired up – make it fun or change it up completely for some time. Picking an inferior program that you love to do and can adhere to for longer periods of time will always yield better results than the ‘optimal’ program you can’t stand.

3. Share your goals

Having someone’s eyes on you will increase the likelihood of you staying accountable to the program. Just remember that cyberspace is full of haters and jealousy so be very conscious in who you choose to share your goals with. Choose positive people close to your heart that will support you all the way and ignore all the negativism from the internet warriors.

4. Compete

We are all competitive at heart so use this to stay motivated. Sign up for a bodybuilding show, powerlifting meat or challenge your training partner who’s going to get that 300 lbs bench first – it really does not matter. But you will learn that our primitive competitive side can be one of the most motivational strategies out there when it comes to getting hard things done.

5. Help others

One of the most motivating things in my own training was when I started helping others and doing online consultations. They say you don’t have to be in shape to possess superior knowledge, and I know it is true (we have seen it in the fitness industry over and over again) – however, it just doesn’t work for me. If you have collected some knowledge/experience of your own – SHARE IT. You don’t have to be an ‘expert’ to teach someone the basic principles of fat loss – still it can change their life. And I promise you – your own motivation will get a boost knowing somebody is looking up to you and implementing your methods. Motivating others is one of the most motivating things I know.

6. Suck it up

Sometimes your life will suck. As important as I think it is to be aware of signs of overtraining – I have actually met very few people suffering from it. I have however met tons of people using overtraining as a lame excuse to skip their workouts, deviate from their nutritional plan or being boring, lethargic or lazy. Sometimes you just have to suck it up and do it anyway. This is cognitive resistance training at its best.

If you are one of those people often fired up about starting a new program but just can’t seem to stay motivated – try these simple tips and watch your motivation grow exponentially with your results. Oh, and by the way; Adam is in the shape of his life and has already picked one bodybuilding competition where he will step up and give his comeback to the world.

What keeps you motivated?

Feel free to share your thoughts in the comment section below.

Other posts you might find interesting:

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© 2011, Bojan Kostevski. Lift-Heavy.com is a division of Flawless Fitness Media – All Rights Reserved – No part of this post is to be republished without author consent under any forms of media (including print, internet, video or audio transcription). Doing so is a violation against copyright law. All images are copyright of their respective owners.

Ingredients for 8 servings

For the biscuit base

• 8-10 digestive biscuits (full grain or regular)
• 50 g butter

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© 2011, Bojan Kostevski. Lift-Heavy.com is a division of Flawless Fitness Media – All Rights Reserved – No part of this post is to be republished without author consent under any forms of media (including print, internet, video or audio transcription). Doing so is a violation against copyright law. All images are copyright of their respective owners.