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Four Simple Ways to Increase Growth Hormone (Burn Fat, Build Muscle) | J.D. Moyer. Actor/power-lifter/wrestler Nathan Jones (from Troy) Most of us would like to be leaner and stronger. The hormones that have the biggest effect on body composition are growth hormone (GH) and insulin-like growth factor 1 (IGF-1). After the age of 25, most people will experience some negative effects from declining levels of both these hormones, including: weaker bonespoorer sleep qualityincreased body fat, especially in the abdominal areaolder looking skinless physical strength and slower recovery time Anything we can do to keep GH and IGF-1 levels up will help us look and feel younger.

So what can we do? There are a number of simple behaviors that can radically alter our GH and IGF-1 levels. So here’s the list: 1) Eat Low Glycemic Meals While low-carb diets aren’t ideal for everyone (especially endurance athletes), getting more fuel from fat can increase satiety and decrease overeating. 2) Turn Off The Lights I don’t want to give up artificial light entirely — it’s too convenient. Fwd: Best Workouts for Stronger Bones. Slideshow: Exercises to Help Knee Pain in Pictures. (1) Jacobs Stock Photography (2) iStock (3) WebMD (4) WebMD (5) Laura Layera / Flickr Open / Getty (6) WebMD (7) WebMD (8) WebMD (9) iStock (10) Eliza Snow / E+ (11) PhotoAlto/Sandro Di Carlo Darsa (12) Jamie Grill Photography American Academy of Orthopaedic Surgeons: “Knee Exercises,” “Knee Conditioning Program.” William Levine, MD, professor of clinical orthopaedic surgery, Columbia University Medical Center. Men’s Fitness: “How to Exercise After an ACL Injury.”

THIS TOOL DOES NOT PROVIDE MEDICAL ADVICE. It is intended for general informational purposes only and does not address individual circumstances. . © 2016 WebMD, LLC. Fwd: 16 Ways to Build a Better Booty. Myfitnesscloset. Fwd: [Blog] The 7 Secrets To Bigger Biceps. Fwd: Best Ways to Get More Energy. Fwd: 15 Ways to Fight Fatigue Now. Pinterest. Myfitnesscloset. Fwd: These Foods May Boost Your Testosterone. Fwd: Best Ways to Build Muscle and Get Toned. Fwd: 9 Tips to Take Your Abs From Flab to Fab. 4 Tips for Getting More Out of Your Push-Ups | The Art of Manliness. Sports Drinks vs. Water. Push-Pull Training: The Next Generation. The classic push-pull split allows you to take advantage of higher frequency and volume. The problem is you'll start to experience local fatigue.

When your shoulders and triceps are tired from other push movements, it's difficult to put up big weights in subsequent lifts. The next generation push-pull split pairs lower body pushing and upper body pulling, and lower body pulling and upper body pushing. This keeps local fatigue of smaller muscle groups from limiting your intensity on the big lifts. The next gen split allows you to train the compound lifts with a higher overall frequency, intensity, and volume than you could with the classic push-pull split. The Classic Push-Pull Split The push-pull training split allows a lifter to take advantage of higher frequency and volume: the push-pull split. Day 1: Push Day 2: Pull Note: If you're not familiar with "vertical" and "horizontal" in this context, they refer to the position of the body.

The Problem? The Next Gen Push-Pull Split. Build Extreme MMA Endurance: Trainer Martin Rooney Discusses 'The Hurricane'! Hurricane Training For MMA Success Over the last number of years, some incredibly powerful hurricanes hit a number of parts of the world, and they have left devastation in their path. This year was a record year not only for the number of storms, but also the severity of them.

As devastating as these hurricanes were, the people involved have shown their resilience and the world has rallied around them. In many ways, these storms have been some people's opportunity to reflect on what is important and to rise above situations when they become most difficult. A hurricane is a mass of power that wreaks havoc where it lands and then moves on. In the world of mixed martial arts, a hurricane of sorts has entered gyms around the world thanks to MMA super trainer, Martin Rooney.

. [ Q ] Martin, we've talked a bit about your Training For Warriors System. . [ A ] Sure Larry. . [ Q ] How did you actually develop Hurricane days. [ Q ] These sessions sound tough as hell. . [ Q ] OK, Martin you got me here. Fwd: Make Yoga Part of Your Weight Loss Plan. Fwd: Try This Ultimate 7-Minute Workout. Fwd: 12 Tips for a More Natural Workout. Fwd: Best Exercises for Your Knees. Fwd: 15 No-Gym-Needed Exercises. Fwd: Best Exercises to Tone Your Butt. Rebuild Aging Joints! Osteoarthritis—the age-related degradation of joint cartilage and bone—accounts for 25% of all visits to primary care physicians in North America.1 Most doctors today consider this debilitating condition to be progressive and incurable.

Life Extension® members know better. In this article, you will learn about UC-II®, or undenatured type II collagen, a novel intervention for both rheumatoid and osteoarthritis. Because of its unique molecular characteristics, UC-II® acts as a kind of "reverse vaccine," one that regulates the immune system so that it stops over-reacting to proteins normally found in joint cartilage. You will also find compelling data from animal and human studies demonstrating how UC-II® improves mobility, reduces pain, and enhances quality of life for arthritis sufferers. This report is about UC-II®, or undenatured type II collagen. Your Joints in Health and in Sickness And that's when trouble begins. Chicken Cartilage Suppresses Joint Inflammation Summary. Boosting recovery: Solutions to the most common recovery problems. Eat better to improve recovery?

To boost energy? To cut soreness? To improve strength? To reduce inflammation? In this article, Kurtis Frank (one of the brilliant minds behind – the web’s most impressive compendium of independent research on supplements and nutrition) helps troubleshoot the most common recovery problems. Introduction Think back to the last time you felt at the top of your game – physically and mentally at your very best, enjoying peak performance. If you imagined your eighth grade field day, your recovery strategy might need some help. The training – recovery cycle If we want to get fitter and stronger, we need to train hard enough to get our body’s attention — to temporarily and slightly exceed our body’s capacity.

But training itself doesn’t make the magic. Only while we rest can our body adapt to compensate for the stress we’ve put on it. Recovery is what enables fitness and strength. Thus, training and rest-recovery periods are complementary. Take a break 1. Why You Should Be Doing the One-Handed Hardstyle Swing. The one-handed Hardstyle swing is a great tool that builds explosive strength, powerful grip, and impressive glutes. Although the same benefits can be found in heavy two-handed swings, the one-handed version amplifies muscle activation as the body needs to stabilize the off-center motion of the kettlebell. The Swing Is a Simple, but Multifunctional Tool There are numerous articles on Breaking Muscle describing the benefits of the Hardstyle kettlebell swing. A quick list of advantages might show why it is written about so often: Builds explosive hip power - Numerous studies have shown that kettlebell swings help with jumping ability (from college volleyball players to sedentary individuals).

The Two-Handed Swing Learning a proper two-handed swing is important before doing one-handed swings. 1. The swing is an easy exercise, but it is demonstrated incorrectly in so many popular media sources. 2. The swing is a ballistic movement. 3. Approaching the kettlebell in gorilla stance Summary. 36 Pictures To See Which Muscle You’re Stretching - Page 4 of 4 - Freaking Love Facts.

24. Standing Calf Stretch at the Wall Muscles emphasized: soleus and gastrocnemius. Initiate in the lunge position, having the back of your foot a bit turned out. Gradually bring the back of your heel to the floor to stretch your calf muscles. 25. Muscles emphasized: external obliques. 26. Muscles emphasized: glutes and external obliques. 27. Muscles emphasized: external obliques and latissimus dorsi. 28.

Muscles emphasized: external obliques. 29. Muscles emphasized: pectorals. 30. Muscles emphasized: chest and latissimus dorsi. 31. Muscles emphasized: anterior tibialis. 32. Muscles emphasized: subscapularis. The Rule of 90% When I was a pre-teen, I used to read a lot those Choose Your Own Adventure books. Each story was written from a second person point of view, with the reader assuming the role of the main character. After an introduction to the story, the reader was given choices about how the story should progress.

For instance: If you decide to sweep the leg, turn to page 47. If you decide to use some stupid crane kick that you learned from Pat Morita that would NEVER work in a real fight, turn to page 49. Depending on the reader's choice, the plot would unfold in different ways and eventually lead to many different possible endings. I can't help but feel that there are many people reading this article who are taking part in a real life Choose Your Own Adventure with their training. That being said: If you're happy with the fact that you've been training for over five years and can only deadlift 275 pounds, this article isn't for you. The CNS: Cliffs Notes Version Okay, How Can I Get Stronger? But First... Hypertrophy Training for Athletes. Michael Boyle I train a lot of young athletes.

These high school and college kids almost always need to gain solid weight in order to compete at a higher level. In the world of sports, hardly anyone is "big enough. " Bigger is generally better. To put it crassly, if the athletes I train don't get bigger and stronger, I don't make a living. And yet, I never train athletes with the goal of producing muscle hypertrophy. That is, I never, ever use bodybuilding methodology to make my athletes bigger. In other words, I want bigger athletes, but only if the new size is functional, and only if it comes with minimal gains in body fat. So why would I avoid bodybuilding techniques to make my athletes bigger? The answers are interesting and surprisingly counterintuitive. Typecasting Athletes I still remember watching the Senior National Weightlifting Championships in Seekonk, Massachusetts, in the early '80s. What stuck in my mind were the physiques. Why those muscles?

Pushing the Right Buttons. Interval Training- HIIT or Miss? Michael Boyle Please note: the following article is based on the lecture Interval Training done at the 2007 Perform Better Summits. The entire talk is available on DVD at I think every fat loss article we read espouses the value of interval training for fat loss. In fact the term HIIT ( for High Intensity Interval Training) is thrown around so much that many people just assume they know what it is. With that said, the focus of this article will be not why, as we have already heard the why over and over, but how. Interval training has been around for decades. Research Background In case you have been in a cave for the last decade let's quickly review some research.

A second study that has become known as the Tabata study again shows the extreme benefits of interval training. Further evidence for the superiority of higher intensity work can be found in the September/October 2006 issue of the ACSM Journal. Do the math. Interval Training Methods Heart Rate Method Running. 6 Lifting Strategies That Always Work. There are a lot of experts out there – and even more armchair Internet experts – with differing opinions about effective weight training.

This has left many people with exercise ADHD. So let's take a step back and uncomplicate things. Here are six reminders about what works. 1. The term "functional" is overused and frequently misused. Some would argue that all strength is applicable to daily life, but clearly there are exercises and movements that are more functional than others. When designing your programs, the easiest way to think of functional versus non-functional is to categorize exercises according to a continuum: Standing > Sitting/Lying Down > Machine or Dumbbell > Barbell > Machine Fortunately, if you focus on prioritizing free-weight compound movements, you're always on the upper end of the continuum.

This is also the case with choosing free weights over machines. Free-weight compound movements also permit a greater range of motion. 2. Examples of how to break up workouts: 3. How to Measure and Improve Muscle Strength | thePTDC | Moment Arm and Measuring Strength. As trainers or coaches we all deal with strength in one way or another. All trainers understand that when their client or athlete works against a resistive load they are demonstrating their strength. Throughout the last year I’ve devoted a lot of time to studying and understanding the factors that go into strength expression. While this article sways more to the side of educational rather than practical I believe it’s important to have a basic understanding of something that we deal with every day.

I’m going to break down the factors that contribute to the expression of strength into two categories: modifiabletemporary (you’ll see that this is highly abridged). But before that we need to find an acceptable definition for strength. Definition of Muscle Strength Here are a few from the literature: I believe the last definition is the best one as it includes joint angle as a factor in strength expression. What is Torque/Moment Torque (internal) > Torque (external) Muscle Hypertrophy Pennation Angle. Are You Strong? Standards of Strength People often wonder how they stack up against others in the gym.

They want to know what lifts are good, if they have weaknesses or not, and if so where they are. So I thought it might be useful to compile some standards of strength to serve as a reference point. Whenever any sort of standards are put forth, there will invariably be some disagreement about them. I'm fine with that. Normally the disagreement will be on both ends. On the flip side, some people might look at this chart and feel the standards are too high and out of reach. If you really end up disagreeing with these standards, then I'd suggest you put together your own set of standards, either for private or public use. How did I come up with these standards? Decent, Good, Great On the following chart I've broken down the levels into three categories: decent, good, and great.

Decent Decent is another way of saying "not bad. " Decent wouldn't be considered "strong" in hardly any strength training circles. Push-Ups, Face Pulls, and Shrugs. Screw the Rotator Cuff! That's right, screw it. Seriously, it's about as over-hyped as Kevin Federline's big "debut. " We think the rotator cuff gets way too much attention. Whenever shoulder pain creeps up, what's the first thing that everyone brings up? "My shoulder hurts when I bench press. " We've had it up to our shoulders with the rotator cuff! Allow us to introduce the real star of the show: the scapula! Our Favorite Bone The scapula is our favorite bone and we're not afraid to admit it. When you really examine the scapulae (plural for scapula), one of the first things you'll notice is that it's position on the body, and it's function, are almost entirely determined by the function of the muscles attached to it.

Since the scapula is half of the glenohumeral joint (the shoulder joint) and is essentially the foundation of the shoulder, this becomes an important point. Functional Anatomy Surrounding the Scapulae We live in a 3-D world, so the scapulae function in three dimensions. 10 Reasons Bodybuilders Are Bigger Than Powerlifters. The 4 Most Damaging Types of Training. 22 Proven Rep Schemes. Soft Tissue Work for Tough Guys. Knowing The Area Where You're Getting Fat The Most, Can Help You Get Rid Of It. Pinterest. Yoga: A Guide for Beginners. Best Foods to Eat for Muscle Definition. 8 Foods that Pack on Muscle. How this fasting diet burns fat, cuts weight and boosts your brain power.

10 Minute Low-Impact Home Cardio Workout. Exercise & Muscle Directory. Exercises Guide. The Perfect Post Cycle Therapy (PCT) - Natural Anabolics: A Legitimate Alternative To Prohormones. 5 Best Bicep Exercises That You’re Not Doing But Probably Should | Body Building Advisor. MuscleWiki. Pictures of the Best Flat-Abs Moves for Men. Best Exercises for Strengthening Your Grip : The 16 Best Exercises for Your Grip. The 17 Best Glutes Exercises : The 17 Best Glutes Exercises. Fight Sleepiness and Fatigue: Pictures. Four Simple Ways to Increase Growth Hormone (Burn Fat, Build Muscle) | J.D. Moyer.

5-Minute Death Sets. Stretching Exercises & Stretching Workouts. HIML-4 Maximum Muscle Building Workout System. Free Visual Workouts. Pilates for Beginners in Pictures: Moves for Abs, Toning, and More. 6 Bodily Tissues That Can Be Regenerated Through Nutrition. Eat Big and Gain Nothing But Muscle. Shredded in 6 Days. Signs Your Body Is Too Acidic And 9 Ways To Quickly Alkalize It. Get Bigger, Stronger, Better, Faster. Bodyweight Isometrics for Improved Strength. Muscle Building Tips: Getting Big Vs. Getting Strong| Muscle & Fitness. Muscle Building Tips: Getting Big Vs. Getting Strong| Muscle & Fitness. 10 Tricks for Bigger, Healthier Shoulders. Delt Workout: Shock Your Shoulders for More Muscle Growth. Fitness and health.

No-Gym Workout in Pictures: Equipment, Routines, and More. Mike Tyson Trains for Bonecrusher Smith February 5, 1987. How to Do Speed T-Rotations.