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Articles Tagged by December 2010

10 WAYS TO DEAL WITH HOLIDAY WEIGHT GAIN

10 WAYS TO DEAL WITH HOLIDAY WEIGHT GAIN

By Lyle McDonald: www.bodyrecomposition.com

 

I originally ran this piece back in 2008 and realistically should have run it a couple months ago but I had more interesting stuff to write about (e.g. my dogs).  But since I don't have anything to write about today, this is going up again.  And with a few weeks left to go before the holiday insanity ends, it's still relevant.  So enjoy.  I've made a handful of changes to rationalize it being a 'new' article anyhow.  Enjoy!

For the body obsessed or even normal dieters, the holiday period from around October through to January can be a true minefield. Between the specific holidays of Halloween (mercifully passed), Thanksgiving and Christmas, along with endless goody baskets and parties, folks can run into problems maintaining the habits they strive to follow the rest of the year.

Read More 10 Ways to Deal with Holiday Weight Gain

SQUATS VS LEG PRESS FOR BIG LEGS

SQUATS VS LEG PRESS FOR BIG LEGS

By Lyle McDonald: www.bodyrecomposition.com

 

Question: I was wondering if, for hypertrophy purposes, there is any real advantage using bar bell squats instead of leg presses. Looking at things from perhaps an oversimplified perspective, the leg press seems to have the same joint movements and muscle lengthening/stretching as the squat plus it's a lot safer for the lower back.

I'm guessing it may come down to maximum load that can be moved. But can people squat more than they can leg press? Also, I'd be surprised if it were practical to use loads >1RM (negatives) for a squat, whereas on a leg press machine with a partner or two it is quite easily done.

I'm thinking the squat just 'feels' harder because of all the stabilizers that are used and there is more need for proper technique to make it safe. I know a lot of power lifting purists will scream that the squat is the king of exercises, yada yada yada, but for leg/glute hypertrophy, what is the advantage? Some people also seem to think squatting causes more testosterone and or GH release but is there any solid evidence of this' I would doubt it.

Read More Squats vs Leg Press for Big Legs

A PRIMER ON DIETARY CARBOHYDRATES - PART 1

A PRIMER ON DIETARY CARBOHYDRATES - PART 1
By Lyle McDonald: www.bodyrecomposition.com

Having previously done a fairly detailed Primer on Dietary Fats, I wanted to do something similar on the topic of carbohydrates (in the future I'll do one for protein as well). In this article, I'm not going to look at many of the debates surrounding the issues of carbohydrate intake (in terms of body weight, body fat, or health), you can read Carbohydrate and Fat Conteroversies Part 1 and Carbohdyrate and Fat Controversies Part 2 for somewhat of an examination of that. Rather, I just want to focus on some basic definitions and concepts since there tends to be a lot of general confusion over the topic of carbohydrates.

What is a Carbohydrate?

Read More A Primer on Dietary Carbohydrates - Part 1

A PRIMER ON DIETARY FATS - PART 1

A PRIMER ON DIETARY FATS - PART 1

By Lyle McDonald: www.bodyrecomposition.com

For the past 30 years or so, ever since people started talking about cholesterol and heart disease, there has been a combination of concern and confusion over the topic of dietary fats in the diet. In this article, I want to take a look at some of the topics involved to see if I can help to clear up some of the confusion.

Today I want to look at some general issues, including the major categories of dietary fats, the difference between cholesterol and triglycerides, and then look briefly at the impact of dietary cholesterol on blood cholesterol levels. On Friday, in Part 2, I'll look in some detail at the different types of dietary triglycerides and address some of the current controversy over their effects on health.

Read More A Primer on Dietary Fats - Part 1

A PRIMER ON DIETARY FATS - PART 2

A PRIMER ON DIETARY FATS - PART 2

By Lyle McDonald: www.bodyrecomposition.com

In A Primer on Dietary Fats  Part 1, I looked at some basic concepts related to dietary fat/lipids including the different primary types of lipid (triglycerides, cholesterol and the 'other stuff') as well as the difference between triglyceride and cholesterol. Finally, I looked at the issue of dietary cholesterol and blood cholesterol briefly.

Today I want to finish up by looking at more detail at the issue of dietary triglycerides. As I mentioned in Part 1, dietary triglycerides (TGs) make up the bulk of the fat that we consume in a day, providing over 90% of our total fat intake. Therefore, understanding what the different 'types' of TG are along with how they affect the body is important.

Read More A Primer on Dietary Fats - Part 2

EXCESS PROTEIN AND FAT STORAGE - Q & A

EXCESS PROTEIN AND FAT STORAGE - Q & A

Question: I have done a lot of study in diets and nutrition but to this day I have not been able to get any concrete evidence on what happens with excess protein in the body and I?m hoping you can help.

To make things simple, lets take a theoretical diet consisting of 5000 calories of pure protein for a 60kg, 175cm female.

Many people claim that excess protein will get wasted while others say that all excess calories eventually end up being stored as fat.

I have done my own research on the breakdown of protein into amino acids and I understood it as: some of the amino acids are wasted while others will go through the cycle of conversion and will still be used by the body for energy.

Read More Excess Protein and Fat Storage - Q & A

WHAT ARE GOOD SOURCES OF PROTEIN WRAPPING IT UP

WHAT ARE GOOD SOURCES OF PROTEIN  WRAPPING IT UP

By Lyle McDonald: www.bodyrecomposition.com

Ok, so this series got a little out of control; what can I tell you, I have a lot to say on the topic of dietary protein as a function of having written The Protein Book.

I've covered a lot of information ranging from the somewhat technical/theoretical (speed of digestion) to very practical (micro-nutrient content, fatty acid content) in an attempt to answer the question what are good sources of protein?

In this final part, I want to cover a few other issues that go into answering that question (that didn't require a full-blown article of their own) and then I'll finish by presenting a summary table where I'll attempt to put everything from this entire series into a comparable perspective.

In What Are Good Sources of Protein: Introduction, I included a short list of other important factors such as effects on appetite and blood sugar that I already addressed in previous parts of this series so I won't touch on them here. The issues I do want to touch on are availability, the actual protein content, and cost.

Read More What Are Good Sources of Protein Wrapping It Up

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