Promote Muscle Growth

Article from Flex Magazine

According to research the most powerful force in our bodies preventing big muscle gains is myostatin. This protein is coded directly into 
our genes and produced at different levels throughout our lives. Simply stated, the higher your blood levels of myostatin, the more your muscles break down and get smaller. Research says that it exists to keep our bodies from growing out of control. When myostatin levels are high, even under the very best training and diet conditions, building muscle is nearly hopeless. Maybe this is why so many people in the gym work and work and never realize the gains they sweat for.

When myostatin levels are lower, muscle proliferation flourishes. Myostatin doesn’t just play havoc in the gym. Rather, it can plague us throughout our lives as well. It has been well established that myostatin levels increase with age and the physical deterioration (muscle wasting and increase in body fat) that accompanies aging. Moreover, myostatin also has a well-proven influence on a host of diseases, including but by no means limited to wasting diseases, HIV infection, heart attack, congestive heart failure, muscular dystrophy, cancer, and sepsis.

But fear not! There are some natural ways you just might be able to reduce the scourge of myostatin expression to optimize health, maximize muscle growth, and slow the aging process.

Intense Resistance Training

Training intensity is the key to reducing myostatin. Perhaps the best research available to tell us this comes from a study that determined and compared the magnitude of changes in myostatin and insulin-like growth factor-1 (IGF-1) for muscle strength and muscle size in response to resistance training in healthy men. The study looked at 20 healthy men ages 18–45 studied over 10 weeks
 of intense resistance training. They tested arm strength (biceps curls), muscle gain (cross-sectional area of upper arm), IGF-1, and serum myostatin. While there were significant increases in both strength (+30%) and muscle gain (+12% in CSA), IGF-1 remained unchanged. Meanwhile, myostatin decreased in study subjects by an average of 20.3% over the 10 weeks. These findings were very significant and consistent with a prior muscle-loss study on myostatin in which it was demonstrated that a plasma increase in myostatin of as little as 12% corresponded to an almost five-pound mean loss in lean skeletal muscle mass over 25 days. The key difference
in the previous study was training intensity! So taken together, while some weight training may help to decrease myostatin expression, it was the intensity of resistance training that brought about the biggest changes.

Structured 
Fasting

Dietary monotony is something that nearly everyone experiences. Adhering to the structure of a diet can become boring, repetitive, and actually counterproductive. Meal consistency and regularity, albeit boring as heck, are time-tested staple processes in the bodybuilding lifestyle that certainly have their place when it comes to fostering 
a good physique. It’s certainly true that regular feeding is critical to countering catabolism. You should never feel starved, nor should you gorge until you’re stuffed. But
while it should form the baseline management of your daily muscle-building routine, remember that myostatin expression still lurks. That’s because you’ll still have times when the thought of more food literally sickens you. I suspect this is brought about by periods of myostatin overexpression. Certainly studies tell us that myostatin gene expression and caloric restriction have a connection.(13) But whatever the mechanism, this is a critical time when you must temporarily go against the bodybuilding standard and avoid food for a short period
by using a rare day of fasting to your metabolic advantage. I call it “structured fasting” because
the way I do it, it’s not a complete hardcore fast. The key is to include an early substantial breakfast of something like protein, milk, and oats. After that, it’s no food at all but with very liberal amounts of water all day. I do this at least a few times a year, and it works like magic to clean out the system, reset the metabolism, and, I believe, keep myostatin expression in check.

De-Acidifying 
the Body

Research in animals has proved that myostatin is activated in the presence of acid (low pH). This “systemic over expression of myostatin” was found to induce profound muscle wasting exactly like what we see 
in human cachexia syndromes.(14) If you believe the controversial tenet that the bodily pH can be influenced by what we eat, then this may be
 yet another natural approach to inhibiting myostatin expression. In theory there are so-called “acidifying foods” said to produce acids during digestion and metabolism. Depending on your source, there’s a long list of foods that are said to acidify the body. So it’s all a matter of degrees. But included among these are the more potent sources of white sugar, sweets, refined foods, preservatives, coffee, cocoa, tea, and wine. In contrast, there are the so-called “alkalizing foods” like vegetables (lettuce, spinach, kale, peas, cauliflower, celery, carrots, tomatoes, etc.); melons (specifically watermelon, honeydew, and cantaloupe); and nuts (almonds, chestnuts). I should underscore the fact that an alkaline-diet approach has not been shown to elicit a truly sustained rise in blood pH. While it cannot be denied that diet can certainly influence pH, the question is how much and to what degree. Personally, I always feel better and stronger when I make the so-called “alkaline foods” a part of my diet. Athletes probably do tend to walk around in a very acidic state. This is due in part to the constant bombardment of lactic acid in the blood from training and competition coupled with the regular protein loads taken to recover. So somewhere in the back of my mind,
 I have it there that I need to indulge this purported folly just a little bit. But again, this approach is more science fiction than science fact. Of course, this would hardly be the first time that the science fiction of today becomes the science fact of tomorrow.

Dried Fertile Egg Yolk Isolate

In 2006 research revealed that a natural substance known to inhibit myostatin is found in significant levels in standard store-bought fertilized chicken eggs.(15) In essence, it was proven that the power of natural myostatin inhibition was right there in our food supply. Fertile eggs are eaten regularly and sold in organic markets across America. Since these are basically the eggs that chickens grow from, they are 100% natural and believed by the U.S. Department of Agriculture to be no better or worse for you than standard store-bought eggs (nonfertile). But what truly separates regular eggs from fertile eggs are about 20,000 cells barely visible to the naked eye. A “follistatin” protein, along with a number of other naturally occurring biologically active co-factors, resides in these cells found along the yolk membrane. These factors are released in steps from the membrane into the yolk to promote early embryonic development and rapid growth. From a processing standpoint, the challenge was to preserve biological activity, magnify the concentration, and stabilize the effect. Intense research continued, and finally a complex process of “high-grade handling” produced the first product of its kind.  Only MHP’s new MYO-X (powered by MyoT12) is clinically proven to lower myostatin levels.  Subsequent research further confirmed that the active ingredients in this fecunded (dried) isolate of fertile egg yolk were not only absorbed and active in humans but also resulted in average serum myostatin temporarily dropping by an average of 46% in study subjects over approximately 12 hours.(16,17)

In conclusion, it should be clear that one can most certainly influence myostatin levels naturally. But
 the real excitement comes when realizing it’s not just about massive muscle building. Inhibiting myostatin may be the key to speeding up recovery from serious injury or wasting illness. It also may be the key to a truly legitimate and safe way to stave off the aging process. Stay closely attuned to all this, as the future will reveal so much more.

References: 1) C. Colker, J. Amer. Coll. Nutr., October 2010. 2) K.E. Yarasheski et al., J. Nutr. Health Aging, 6:343–47, 2002. 3) J. Springer et al.,Nat. Clin. Pract. Endocrinol Metab., 2:416–17, 2006. 4) W.J. Evans et al., Clin. Nutr., 27:793–99, 2008. 5) N.F. Gonzalez-Cadavid et al., Proc. Natl. Acad. Sci. USA., 95:14938–943, 1998. 6) K. Lenk et al., Eur. J. Heart Fail., 11:342–48, 2009. 7) J. Heineke et al., Circulation, 121:419–25, 2010. 8) M. Sharma et al.,J. Cell. Physiol., 180:1–9, 1999. 9) K.R. Wagner et al., Ann. Neurol., 63:561–71, 2008. 10) L. Combaret et al., Biochem. J., 361:185–92, 2002. 11) K.S. Walker et al., Med. Sci. Sports Exerc., 36:5, 787–93, May 2004. 12) J.J. Zachwieja et al., J. Gravit. Physiol., 6:11–15,1999. 13) T. Furuyama et al., Microsc. Res. Tech.,59:331– 34, 2002. 14) T.A. Zimmers et al., Science, 296:1486–88, 2002. 15) C. Colker, J. Amer. Coll. Nutr., 25:5, Abs. 65, 2006. 16) C. Colker, J. Amer. Coll. Nutr., 25:5, Abs. 66, 2006. 17) C. Colker, J. Amer. Coll. Nutr., 28:3, Abs. 47, 2009.

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What are the scariest outdoor sports in Colorado? These 5 will make your blood curdle

Sykose Extreme Sports News

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When our problems become our identity- Hardcore Thought Of The Day

Its hard to tell ourselves that all the bad stuff that happens isn’t always our fault. Its hard to actually Listen to ”this voice” and understand it and turn the page. But you are yourself, if you are 100% honest with yourself, if you understand that you have weakness (because everyone is human after all.. even the 300 pound guy in the gym.) , you will get to know yourself deeper, and by knowing yourself better you get to understand why you’re depressed. These experiences needs to happen, because if nothing happens in your life (good and bad experience), you will never get to know yourself. Failure always brings success.

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5 Reasons Why Hill Sprints Kick Ass

BONVEC STRENGTH

IMG_0353If I could only do one thing for conditioning and fat loss, it would be hill sprints.

There are lots of ways to get in awesome shape. Prowler pushes, bike intervals, body weight complexes, battling ropes – they all work. But nothing matches the energy and the mental challenge of sprinting up a huge hill.

The hill looks down at you, laughing. Mocking you. Daring you to conquer it. There’s a certain happy anxiety – a feeling of being alive – when you first step up to the bottom of the hill. When’s the last time you felt that way stepping onto the treadmill?

There’s something pretty primal and badass about being outdoors, no equipment, no TVs, no juice bars or other nonsense that you get at a lousy commercial gym.

The days are getting shorter and colder. If you’ve never experienced the sweet agony, the pleasure and…

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Reg Park’s Three Phase 5×5 Program

Reg Park’s Three Phase 5×5 Program

Phase One

45-degree back extension 3×10

Back squat 5×5

Bench press 5×5

Deadlift 5×5

Rest 3-5 minutes between the last 3 sets of each exercise.
Train three days per week for three months

Phase Two for Bodybuilders*

45-degree back extension 3-4×10

Front squat 5×5

Back squat 5×5

Bench press 5×5

Standing barbell shoulder press 5×5

High pull 5×5

Deadlift 5×5

Standing barbell calf raise 5×25

Rest 2 minutes between sets.
Train three days per week for three months.

Phase Three for Bodybuilders

45-degree back extension 4×10

Front squat 5×5

Back squat 5×5

Standing barbell shoulder press 5×5

Bench press 5×5

Bent-over barbell row 5×5

Deadlift 5×3

Behind-the-neck press or one-arm dumbbell press 5×5

Barbell curl 5×5

Lying triceps extension 5×8

Standing barbell calf raise 5×25

Rest 2 minutes between sets.
Train three days per week for three months.

Dead lifting 3 times per week seems like a lot if your moving some decent numbers in my opinion. But if you are the hardcore powerhouse you need to be to rub this program then sink your teeth in and don’t let go.

Dietary Fats

People assume that they’ll get fat just because of its intake. This is false, you get fat because you’re taking in more calories than you burn.

Dietary fats are a very important macronutrient for anyone, let alone bodybuilders. Dietary fat and protein are essential macronutrients meaning the body cannot synthesize them on its own and they must be taken in through your diet. The essential fats, EFA’s/omegas are the ones that need to be taken in through diet. Good sources of these fats are certain nuts and seeds like walnuts, olive oil, fish oil, cod oil, flax and flaxseed, salmon, tuna, sardines, and other fatty fish, range free whole eggs, etc. while EFA’s are essential this doesn’t mean we should skimp out on other sources of fat like saturated fat and monounsaturated fat. These fats are also used by the body for hormonal production, heart health, cholesterol/lipids, And many other biological processes. The only fats that you want to really stay away from are artificial trans fats which are solids at room temperature. Natural sources like coconut oil and steak (yes there are trans fats in fatty cuts of steak) aren’t unhealthy, just their artificial brethren Are. Most places are not using artificial trans fats anymore so this isn’t a huge issue, just be aware of it.

Fats have an undeserved bad rap carrying over from the 90s after it came out that the primary fate of dietary fat intake was storage in fatty tissue. While this may be true, it’s an incomplete and erroneous picture of what really happens in the body and this is why you see low-fat/no fat products everywhere at the supermarket. The primary fate of dietary fat is storage as fat but if one is cutting for example and in a caloric deficit, the dietary fat intake is stored but the energy for you to live and go about your daily activities and training must come from somewhere so the body will pull energy from stored fat (provided protein intake remains at or above minimum needs and training is efficient enough to help preserve muscle mass). So why worry about dietary fat being stored when stored fat will be burned for energy because of the caloric deficit you’re in? It makes no sense, especially when you consider that fat is an essential nutrient and helps in many bodily processes. Now if you’re in a caloric surplus should you worry about dietary fat intake? Not really because whether the dietary fat is stored or not, the body is not 100% efficient at building muscle. This means that when you’re in a surplus, the body will make some muscle (provided protein intake is sufficient and training is also) and some fat. How much of each is dependent on many factors such as insulin resistance, nutrient partitioning, p-ratio**, how efficiently protein synthesis is spiked, etc. but no matter what, whether you take dietary fat or not, while you’re in a caloric surplus you will gain some fat. It will either come from dietary fat being stored or if you eliminate fat and increase protein and carbs it will come from de novo lipogensis.

As you can see fats are a very important yet misunderstood macro-nutrient. People assume that they’ll get fat just because of its intake. This is false, you get fat because you’re taking in more calories than you burn. Dietary fat intake doesn’t really change no matter how you train (example; high cardio moderate weights or visa versa), there are minimum needs that should be met for optimal health. An exception to this would be if you have high cholesterol or lipid issues, heart issues, or another medical condition which would warrant lowering fat intake but the tapering should come primarily from saturated fats because the essential fats (polyunsaturated) and monounsaturated fats will help lower cholesterol and heart health. A good minimum to use when calculating your macros is .4 g/lb of body weight for dietary fat. You should have a wide variety of fats to meet this minimum and good options include olive oil, fish oil, nuts and seeds, Avocados, whole fat milk and dairy, fatty fish, fatty cuts of steak, flax-seed oil, peanut butter or any nut butter, etc.

The reason a 220lb person, not just a bodybuilder, should take in more than 50 g of fat daily is because that’s .22 g/lb of body weight which is well below the minimum recommended amount and hormonal production, heart health, inflammation response to training, etc will suffer. Proof that fats aren’t the reason people become fat is evident in ketone if diets where typically 60+% of a trainees caloric intake comes from dietary fat and there are many many people who do keto that are in amazing shape and great health. In closing I’d just like to say that one shouldn’t be scared of any macronutrient. Each one serves a purpose for optimal health and training and a well-rounded diet composed of mainly whole and minimally processed foods will serve this purpose. If you want to limit fat gains on a bulk, reduce the level of caloric surplus don’t necessarily cut out fats. If you’re fat and want to cut fat, you won’t accomplish this by cutting fats while still remaining in a caloric surplus. The body is too adapted to survival to be tricked by just cutting fats out, a whole dietary plan is necessary to cut fat, one that incorporates a caloric deficit, meets minimum macro needs, and great training. Don’t fall for the misconceptions of the media and general public when it comes to fats, rather educate yourself on diet and nutrition and learn how to incorporate them into your daily diet wisely. Or if you want the lazy but incredibly effective way out, hook up with a reputable nutritionist/dietitian and he/she will customize a diet just for you, one that has plenty of dietary fat.

** P-ratio is a key determinant when considering protein needs although it is rarely mentioned in the sports nutrition circles.

If you like fish then you better know your radiation……..

Since I write and reblog about fitness and diet this article falls right into the wheelhouse of this forum. Diet, food in other words is essential to fit living and due to Fukushima not only is our seafood becoming increasingly more dangerous to our health but so is the whole entire food chain.

Listed below are some stats of the fish being caught and the presence of radiation. i was sad to learn that sardines are contaminated. Up until Fukushima sardines were great because they were the safest fish to eat and healthiest. Since sardines are eaten whole (bone in) they will be contaminated with Strontium radiation. Strontium gets stored in the bones.

Fred (LHXC)

28 Signs That The West Coast Is Being Absolutely Fried With Nuclear Radiation From Fukushima

October 23, 2013 | By  | 3 Replies

Flickr - fukushima - Abode of ChaosMichael Snyder, Guest
Waking Times

The map below comes from the Nuclear Emergency Tracking Center. It shows that radiation levels at radiation monitoring stations all over the country are elevated. As you will notice, this is particularly true along the west coast of the United States. Every single day, 300 tons of radioactive water from Fukushima enters the Pacific Ocean. That means that the total amount of radioactive material released from Fukushima is constantly increasing, and it is steadily building up in our food chain.

Ultimately, all of this nuclear radiation will outlive all of us by a very wide margin. They are saying that it could take up to 40 years to clean up the Fukushima disaster, and meanwhile countless innocent people will develop cancer and other health problems as a result of exposure to high levels of nuclear radiation. We are talking about a nuclear disaster that is absolutely unprecedented, and it is constantly getting worse. The following are 28 signs that the west coast of North America is being absolutely fried with nuclear radiation from Fukushima…

radiation map

1. Polar bears, seals and walruses along the Alaska coastline are suffering from fur loss and open sores

Wildlife experts are studying whether fur loss and open sores detected in nine polar bears in recent weeks is widespread and related to similar incidents among seals and walruses.

The bears were among 33 spotted near Barrow, Alaska, during routine survey work along the Arctic coastline. Tests showed they had “alopecia, or loss of fur, and other skin lesions,” the U.S. Geological Survey said in a statement.

2. There is an epidemic of sea lion deaths along the California coastline…

At island rookeries off the Southern California coast, 45 percent of the pups born in June have died, said Sharon Melin, a wildlife biologist for the National Marine Fisheries Service based in Seattle. Normally, less than one-third of the pups would die.   It’s gotten so bad in the past two weeks that the National Oceanic and Atmospheric Administration declared an “unusual mortality event.”

3. Along the Pacific coast of Canada and the Alaska coastline, the population of sockeye salmon is at a historic low.  Many are blaming Fukushima.

4. Something is causing fish all along the west coast of Canada to bleed from their gills, bellies and eyeballs.

5. A vast field of radioactive debris from Fukushima that is approximately the size of California has crossed the Pacific Ocean and is starting to collide with the west coast.

6. It is being projected that the radioactivity of coastal waters off the U.S. west coast could double over the next five to six years.

7. Experts have found very high levels of cesium-137 in plankton living in the waters of the Pacific Ocean between Hawaii and the west coast.

8. One test in California found that 15 out of 15 bluefin tuna were contaminated with radiation from Fukushima.

9. Back in 2012, the Vancouver Sun reported that cesium-137 was being found in a very high percentage of the fish that Japan was selling to Canada…

• 73 percent of mackerel tested
• 91 percent of the halibut
• 92 percent of the sardines
• 93 percent of the tuna and eel
• 94 percent of the cod and anchovies
• 100 percent of the carp, seaweed, shark and monkfish

10. Canadian authorities are finding extremely high levels of nuclear radiation in certain fish samples…

Some fish samples tested to date have had very high levels of radiation: one sea bass sample collected in July, for example, had 1,000 becquerels per kilogram of cesium.

11. Some experts believe that we could see very high levels of cancer along the west coast just from people eating contaminated fish

“Look at what’s going on now: They’re dumping huge amounts of radioactivity into the ocean — no one expected that in 2011,” Daniel Hirsch, a nuclear policy lecturer at the University of California-Santa Cruz, told Global Security Newswire. “We could have large numbers of cancer from ingestion of fish.”

12. BBC News recently reported that radiation levels around Fukushima are “18 times higher” than previously believed.

13. An EU-funded study concluded that Fukushima released up to 210 quadrillion becquerels of cesium-137 into the atmosphere.

14. Atmospheric radiation from Fukushima reached the west coast of the United States within a few days back in 2011.

15. At this point, 300 tons of contaminated water is pouring into the Pacific Ocean from Fukushima every single day.

16. A senior researcher of marine chemistry at the Japan Meteorological Agency’s Meteorological Research Institute says that “30 billion becquerels of radioactive cesium and 30 billion becquerels of radioactive strontium” are being released into the Pacific Ocean from Fukushima every single day.

17. According to Tepco, a total of somewhere between 20 trillion and 40 trillion becquerels of radioactive tritium have gotten into the Pacific Ocean since the Fukushima disaster first began.

18. According to a professor at Tokyo University, 3 gigabecquerels of cesium-137 are flowing into the port at Fukushima Daiichi every single day.

19. It has been estimated that up to 100 times as much nuclear radiation has been released into the ocean from Fukushima than was released during the entire Chernobyl disaster.

20. One recent study concluded that a very large plume of cesium-137 from the Fukushima disaster will start flowing into U.S. coastal waters early next year

Ocean simulations showed that the plume of radioactive cesium-137 released by the Fukushima disaster in 2011 could begin flowing into U.S. coastal waters starting in early 2014 and peak in 2016.

21. It is being projected that significant levels of cesium-137 will reach every corner of the Pacific Ocean by the year 2020.

22. It is being projected that the entire Pacific Ocean will soon “have cesium levels 5 to 10 times higher” than what we witnessed during the era of heavy atomic bomb testing in the Pacific many decades ago.

23. The immense amounts of nuclear radiation getting into the water in the Pacific Ocean has caused environmental activist Joe Martino to issue the following warning

Your days of eating Pacific Ocean fish are over.

24. The Iodine-131, Cesium-137 and Strontium-90 that are constantly coming from Fukushima are going to affect the health of those living the the northern hemisphere for a very, very long time.  Just consider what Harvey Wasserman had to say about this…

Iodine-131, for example, can be ingested into the thyroid, where it emits beta particles (electrons) that damage tissue. A plague of damaged thyroids has already been reported among as many as 40 percent of the children in the Fukushima area. That percentage can only go higher. In developing youngsters, it can stunt both physical and mental growth. Among adults it causes a very wide range of ancillary ailments, including cancer.

Strontium-90’s half-life is around 29 years. It mimics calcium and goes to our bones.

25. According to a recent Planet Infowars report, the California coastline is being transformed into “a dead zone”…

The California coastline is becoming like a dead zone.

If you haven’t been to a California beach lately, you probably don’t know that the rocks are unnaturally CLEAN – there’s hardly any kelp, barnacles, sea urchins, etc. anymore and the tide pools are similarly eerily devoid of crabs, snails and other scurrying signs of life… and especially as compared to 10 – 15 years ago when one was wise to wear tennis shoes on a trip to the beach in order to avoid cutting one’s feet on all the STUFF of life – broken shells, bones, glass, driftwood, etc.

There are also days when I am hard-pressed to find even a half dozen seagulls and/or terns on the county beach.

You can still find a few gulls trolling the picnic areas and some of the restaurants (with outdoor seating areas) for food, of course, but, when I think back to 10 – 15 years ago, the skies and ALL the beaches were literally filled with seagulls and the haunting sound of their cries both day and night…

NOW it’s unnaturally quiet.

26. A study conducted last year came to the conclusion that radiation from the Fukushima nuclear disaster could negatively affect human life along the west coast of North America from Mexico to Alaska “for decades”.

27. According to the Wall Street Journal, it is being projected that the cleanup of Fukushima could take up to 40 years to complete.

28. Yale Professor Charles Perrow is warning that if the cleanup of Fukushima is not handled with 100% precision that humanity could be threatened “for thousands of years“…

Conditions in the unit 4 pool, 100 feet from the ground, are perilous, and if any two of the rods touch it could cause a nuclear reaction that would be uncontrollable. The radiation emitted from all these rods, if they are not continually cool and kept separate, would require the evacuation of surrounding areas including Tokyo. Because of the radiation at the site the 6,375 rods in the common storage pool could not be continuously cooled; they would fission and all of humanity will be threatened, for thousands of years.

Are you starting to understand why so many people are so deeply concerned about what is going on at Fukushima?

The Contact Points of Functional Strength

If you can hammer a nail with your knuckles let me know!
Fred (LHXC)

G2G Fit

Traditional weight lifting and even what are deemed functional training exercises do not do justice to hand strength as do manual labor or labor with tools. But not everyone has enough work projects with tools to make a difference for their hand strength.

Yet nearly everyone faces the following daily or weekly:

(1) Packaged goods, wrapped foods, and sealed containers;

(2) Fresh produce needing washing, peeling, processing;

(3) Goods that come shipped in boxes;

(4) And the old Charles Atlas standby, frequent yellow paged directories dumped on the doorstep from competing publishers.

With each of the above, most of us resort to tools, kitchen tools, or office tools to cut, unzip, peel, pry, snap, peel open, or otherwise process an item we must unpack or prepare. Because we have internet, many just throw the printed directories into recycling.

Yet here is food for thought: where safe and possible, can you devise…

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