Every bodybuilder and weight trainer will have his or her favourite exercises for each body part. That's OK and as it should be. We all find out from experience what works best for us. Sometimes it pays to stop a moment and throw into your workout something a little different to wake up both your body and mind.
Part of this re-assessment should be a critical look at the core exercises that make up your program. In this article let's look at two chest exercises that have proven their worth to serious bodybuilders (hands up who isn't - OK, you! - leave the room - the rest of you can stay) since the art began. I always recommend 8 reps per set and only go to failure on the last set. 3 sets should do it not counting 1 warm-up set of 8 reps of 60% of the target weight.
Here are 2 oldies but goodies well worth your consideration.
1. Incline Barbell Bench Press - Great for not only the chest but the shoulders as well. The degree of bench incline will determine the amount to which either the chest or the shoulders get priority. The higher the bench incline the more the shoulders will take over. I suggest trying about 30% to 40% incline from horizontal. Be prepared to experiment.
- take a very slightly wider than shoulder width grip.
- Lower the bar to the chest as you fill your lungs and with the elbows pointed to the side.
- Push up vertically to the starting position exhaling as you push.
2. Dumbbell Flyes - This exercise provides a useful means of isolating the pectorals.
- Hold the dumbbells directly overhead, palms facing, in line with your nipples.
- Lower them to the sides with your elbows slightly bent filling your lungs with air as you do so. Imagine and feel yourself stretching your rib cage. No need to try and go any lower than your torso.
- Use the pectorals to pull the dumbbells back up to the starting position exhaling as you go. Focus hard on the muscles involved as they do the work.
Perform these 2 exercises (best in the order above) for a while as a change from the usual horizontal bench press. A change can be as good as a holiday.
Friday, December 3, 2010
Wednesday, August 26, 2009
How to increase your metabolism and curb your appetite
Following on from the last post concerning protein myths here is an excellent article on a protein benefit by Tom Venuto. Oh, by the way, Mum has put on 2kg!! (read my previous post to see why for some people putting ON weight can be so good).
Increase Your Metabolism And Decrease Your Appetite With This Fat-Burning Food Group
By Tom Venuto, NSCA-CPT, CSCS
Burnthefat.com
There have been countless studies performed on the role of protein in the muscle growth process to try and determine exactly how much protein you should consume to build muscle mass. Recently, several studies have looked at the role that dietary protein plays in helping you lose fat, and more importantly, helping you keep it off!
One thing scientists have discovered is that eating lean protein foods is important for regulating body composition because it decreases your appetite.
In a 2003 study reported in the journal, Current Opinion in Clinical Nutrition And Metabolic Care (2003; 6(6): 635-638), protein was shown to be more satiating (made you feel fuller) than both carbohydrate and fat both in the short term and the long term.
Eating more lean protein foods has also been proven as an effective strategy to help you burn fat and keep it off because of something called, “dietary thermogenesis” (also known as the thermic effect of food).
In a study published in the British Journal of Nutrition in 2005 (93(2): 281-289), researchers followed a group of 113 overweight subjects after 4 weeks of a very low calorie diet, through a 6 month period of weight maintenance. The subjects were divided into a protein group or a control group. The protein group was simply given an extra 30 grams of protein per day on top of their usual diet.
The researchers found that during weight maintenance, the group with the higher protein intake was less likely to regain the lost weight, and any weight gain in the protein group was lean tissue and not fat. The results were attributed to higher thermic effect and a decrease in appetite.
Although calories will always be the bottom line when it comes to fat loss, studies such as these are confirming what bodybuilders have known for a long time: That calories are not the only factor that can influence your body composition. Your protein intake and your ratios of protein relative to carbohydrate and fat can clearly play a key role in helping you lose fat and keep the fat off.
None of this is news to bodybuilders or to anyone who is already familiar with bodybuilding-style nutrition programs such as Burn The Fat, Feed The Muscle. But it’s interesting that such positive results were achieved in studies where protein was increased so conservatively - as little as 30 additional grams of protein per day or a 20% increase above traditional protein recommendations.
Many bodybuilding-style diets (such as Burn The Fat and Body For Life) call for as much as 30%-40% of the total daily calories from protein and some competitive bodybuilders crank up the protein (temporarily) to as much as 50% before competitions.
I’m curious to see if any research is ever conducted with these more aggressive protein intakes. If so, my guess is that we will find once again, that the bodybuilders are ahead of the science when it comes to the manipulation of diet for improving body composition.
The take home lesson is simple: If you remove some carbs and put in some protein - nothing too radical; even as little as trading 30 grams per day of carbs for 30 grams of lean protein - this small change in your diet may decrease your appetite, decrease your body fat and help you keep the fat off after you lose it.
About the Author:
Tom Venuto is a natural bodybuilder and author of the #1 best selling e-book, "Burn the Fat, Feed The Muscle,” which teaches you how to burn fat without drugs or supplements using the little-known secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and turbo-charge your metabolism by visiting: burnthefat.com.
Increase Your Metabolism And Decrease Your Appetite With This Fat-Burning Food Group
By Tom Venuto, NSCA-CPT, CSCS
Burnthefat.com
There have been countless studies performed on the role of protein in the muscle growth process to try and determine exactly how much protein you should consume to build muscle mass. Recently, several studies have looked at the role that dietary protein plays in helping you lose fat, and more importantly, helping you keep it off!
One thing scientists have discovered is that eating lean protein foods is important for regulating body composition because it decreases your appetite.
In a 2003 study reported in the journal, Current Opinion in Clinical Nutrition And Metabolic Care (2003; 6(6): 635-638), protein was shown to be more satiating (made you feel fuller) than both carbohydrate and fat both in the short term and the long term.
Eating more lean protein foods has also been proven as an effective strategy to help you burn fat and keep it off because of something called, “dietary thermogenesis” (also known as the thermic effect of food).
In a study published in the British Journal of Nutrition in 2005 (93(2): 281-289), researchers followed a group of 113 overweight subjects after 4 weeks of a very low calorie diet, through a 6 month period of weight maintenance. The subjects were divided into a protein group or a control group. The protein group was simply given an extra 30 grams of protein per day on top of their usual diet.
The researchers found that during weight maintenance, the group with the higher protein intake was less likely to regain the lost weight, and any weight gain in the protein group was lean tissue and not fat. The results were attributed to higher thermic effect and a decrease in appetite.
Although calories will always be the bottom line when it comes to fat loss, studies such as these are confirming what bodybuilders have known for a long time: That calories are not the only factor that can influence your body composition. Your protein intake and your ratios of protein relative to carbohydrate and fat can clearly play a key role in helping you lose fat and keep the fat off.
None of this is news to bodybuilders or to anyone who is already familiar with bodybuilding-style nutrition programs such as Burn The Fat, Feed The Muscle. But it’s interesting that such positive results were achieved in studies where protein was increased so conservatively - as little as 30 additional grams of protein per day or a 20% increase above traditional protein recommendations.
Many bodybuilding-style diets (such as Burn The Fat and Body For Life) call for as much as 30%-40% of the total daily calories from protein and some competitive bodybuilders crank up the protein (temporarily) to as much as 50% before competitions.
I’m curious to see if any research is ever conducted with these more aggressive protein intakes. If so, my guess is that we will find once again, that the bodybuilders are ahead of the science when it comes to the manipulation of diet for improving body composition.
The take home lesson is simple: If you remove some carbs and put in some protein - nothing too radical; even as little as trading 30 grams per day of carbs for 30 grams of lean protein - this small change in your diet may decrease your appetite, decrease your body fat and help you keep the fat off after you lose it.
About the Author:
Tom Venuto is a natural bodybuilder and author of the #1 best selling e-book, "Burn the Fat, Feed The Muscle,” which teaches you how to burn fat without drugs or supplements using the little-known secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and turbo-charge your metabolism by visiting: burnthefat.com.
Friday, August 7, 2009
Protein Myths.
My mother-in-law has recently undergone a couple of neck operations due to a sack having developed in her throat. The first operation (to staple the sack closed) was a failure and the second only partially successful.
The result is that mum can only eat small amounts at a time and the food has to be partially liquidised. She has lost a lot of weight. I suggested she try a mixture of protein and meal replacement powders mixed with lactose free milk. This seems to have helped her to a small degree only as she is unable to take large amounts of the formula. Never mind - it has helped her with energy and slowed down the weight loss.
What shocked me was the reaction of her doctor when she disclosed that one of the powders was Whey Protein Isolate. First of all he said that he was unsure of what the product was, then told her that taking too much protein was very bad for her kidneys!!!
This is one of the persistent myths about protein.
I quickly assured mum that her doctor was very wrong and was the victim of a myth - certainly not of his enormous and up-to-date nutrtional knowledge!
Here is a great article on this very subject.
Protein Myths That Just Won't Die
by Will Brink
I wrote the first version of this article in 1995 for MuscleMedia. At that time, there was little data supporting some of my conclusions, and even less data supporting the other sides conclusions!
Almost seven years later, we now have plenty of data to support my contention that most of what people are told about the “dangers” of high protein diets is wrong. It was wrong in 1995, and it’s wrong today. In this article we will explore some of that newer research.
When it comes to the topic of nutrition there are many myths and fallacies that float around like some specter in the shadows. They pop up when you least expect them and throw a monkey wrench into the best laid plans of the hard training athlete trying to make some headway.
Of all the myths that surface from time to time, the protein myth seems to be the most deep rooted and pervasive. It just won't go away. The problem is, exactly who, or which group, is perpetuating the "myth" cant be easily identified.
You see, the conservative nutritional/medical community thinks it is the bodybuilders who perpetuate the myth that athletes need more protein and we of the bodybuilding community think it is them (the mainstream nutritional community) that is perpetuating the myth that athletes don't need additional protein! Who is right?
If you tell the average nutritionist you are on a high protein diet because you are an athlete they will often reply, "oh you don't want to do that, you don't need it and it will lead to kidney disease" without a single decent study to back up their claim!
You see they too are susceptible to the skulking myth specter that spreads lies and confusion. In this article I want to address once and for all (hopefully) the protein myth as it applies to what the average person is told when they tell their doctor or some anemic "all you need are the RDAs" spouting nutritionist that he or she is following a high protein diet.
Myth #1 "High protein diets are bad for your kidneys”
For starters, the negative health claims of the high protein diet on kidney function is based on information gathered from people who have preexisting kidney problems, which has little to no relevance to healthy athletes. You see one of the jobs of the kidneys is the excretion of urea (generally a non toxic compound) that is formed from ammonia (a very toxic compound) which comes from the protein in our diets.
People with serious kidney problems have trouble excreting the urea placing more stress on the kidneys and so the logic goes that a high protein diet must be hard on the kidneys for healthy athletes also. Now for the medical and scientific facts.
There is not a single scientific study published in a reputable peer - reviewed journal using healthy adults with normal kidney function that has shown any kidney dysfunction what so ever from a high protein diet. Not one of the studies done with healthy athletes that examined this issue, or other research I have read, has shown any kidney abnormalities at all. For example, a recent study that examined the renal (kidney) function of athletes who follow a high protein diet–that is protein intake well above the US RDA– found no negative effects of a higher protein intake on the kidney function of these athletes.
The study called “Do Regular High Protein Diets Have Potential Health Risks on Kidney Function in Athletes? (International Journal of Sport Nutrition, 10 {1}) examined the kidney function of bodybuilders and other well-trained athletes following a high and medium protein diet.
The athletes underwent a 7-day nutrition record analysis as well as blood sample and urine collection to determine if their high-medium protein intakes affected their kidney function. The study found the athletes had renal clearances of creatinine, urea, albumin, and glomular filtration rates that were within the normal range.
The authors concluded “there were no correlations between protein intake and creatinine clearance, albumin excretion rate, and calcium excretion rate.” Furthermore, animals studies done using high protein diets also fail to show any kidney dysfunction in healthy animals.
One study that looked at the effects of a high protein diet on older dogs (“Effects of aging and dietary protein intake on uninephrectomized geriatric dogs.” Am J Vet Res 1994 Sep;55(9):1282-90) found not only did a high protein diet have no ill effects on the dogs kidneys, the dogs getting the higher protein intakes lived longer! Now don't forget, in the real world, where millions of athletes have been following high protein diets for decades, there has never been a case of kidney failure in a healthy athlete that was determined to have been caused solely by a high protein diet.
If the high protein diet was indeed putting undo stress on our kidneys, we would have seen many cases of kidney abnormalities, but we don't nor will we. From a personal perspective as a trainer for many top athletes from various sports, I have known bodybuilders eating considerably more than the RDA recommends (above 600 grams a day) who showed no kidney dysfunction or kidney problems and I personally read the blood tests! Bottom line? Higher than RDA intakes of protein will have absolutely no ill effects on the kidney function of a healthy athlete, period.
So far, the data continues to support what we in the sports nutrition/bodybuilding field have been saying for decades, higher than RDA intakes of protein are perfectly healthy for athletes and their kidneys. Now of course too much of anything can be harmful and I suppose it's possible a healthy person could eat enough protein over a long enough period of time to effect kidney function, but it is very unlikely and has yet to be shown in the scientific literature in healthy athletes or “regular” people for that matter.
Myth #2 “High protein diets cause Osteoporosis”
So what about the osteoporosis claim? That's a bit more complicated but the conclusion is the same. In fact, recent data not only totally debunks this myth, but shows it may be the other way around!
The pathology of osteoporosis involves a combination of many risk factors and physiological variables such as macro nutrient intakes (carbs, proteins, fats), micro nutrient intakes (vitamins, minerals, etc), hormonal profiles, lack of exercise, gender, family history, and a few others.
The theory is that high protein intakes raise the acidity of the blood and the body must use minerals from bone stores to "buffer" the blood and bring the blood acidity down, thus depleting one's bones of minerals. Though some early studies appeared to show higher protein intakes caused an excretion of calcium, which would ultimately lead to bone loss, recent studies have debunked that assertion and do not support the claim that higher than RDA intakes of protein will lead to bone loss (“Excess dietary protein may not adversely affect bone.” J Nutr 1998 Jun;128(6):1054-7).
Even if there was a clear link between a high protein diet and osteoporosis in all populations (and there is not) athletes have few of the above risk factors as they tend to get plenty of exercise, calories, minerals, vitamins, and have positive hormonal profiles.
Fact of the matter is, studies have shown athletes to have denser bones than sedentary people, there are millions of athletes who follow high protein diets without any signs of premature bone loss, and we don't have ex athletes who are now older with higher rates of osteoporosis. What about regular people? One prominent researcher did an exhaustive review of the literature called “Optimal Intakes of Protein in the Human Diet” (Millward DJ .Proc Nutr Soc 1999 May;58(2):403-13) and came to some interesting conclusions on the issue. The study outlined an extensive body of recent data showing that high protein diets may in fact be beneficial for reducing blood pressure and stroke mortality. On the matter of bone loss, the review paper concludes “For bone health the established views of risk of high protein intakes are not supported by newly-emerging data, with benefit indicated in the elderly.”
Interestingly, a large body of research is now showing that the elderly may in fact require higher intakes of protein that is currently being recommended (“Increased protein requirements in elderly people: new data and retrospective reassessments.Am J Clin Nutr 1994 Oct;60(4):501-9).
Of course some will tell you that eating meat will increase bone loss, but a recent study 572 women and 388 men between the ages of 55 and 92 years, actually found animal protein consumption was associated with an increase in bone density over vegetable proteins! (Am J Epidemiol 2002;155:636-644.). So how long will it take for the conservative medical/nutritional community to give up on this myth that higher than RDA intakes or protein will make your bones turn into saw dust? I have no idea but clearly it’s untrue.
Myth #3 "All proteins are created equal"
How many times have you heard or read this ridiculous statement? Here has been such a plethora of research over the years showing different proteins can have different biological effects, I think even the most conservative people are letting go of this myth.
For example, whey protein has been shown to improve immunity to a variety of challenges and intense exercise has been shown to compromise certain parts of the immune response that whey may combat, and we know proteins such as soy, casein, etc. have many of their own unique effects.
So, this may be one myth that is finally put to rest with 99.9% of the myth perpetrators, but I am sure there is one die hard out there some place.
Myth #4 "Athletes don't need extra protein"
Interestingly, there has not been much new research of note on this topic since I wrote the first version of this article in 1995. Now the average reader person is probably thinking "who in the world still believes that ridiculous statement?" The answer is a great deal of people, even well educated medical professionals and scientists who should know better, still believe this to be true.
Don't forget, the high carb, low fat, low protein diet recommendations are alive and well with the average nutritionist, doctor, and of course the "don't confuse us with the facts" media following close behind.
For the past half century or so scientists using crude methods and poor study design with sedentary people have held firm to the belief that bodybuilders, strength athletes of various types, runners, and other highly active people did not require any more protein than Mr. Potato Head.....err, I mean the average couch potato.
For those of you who may need a brush up, one review paper on the subject by one of the top researchers in the field (Dr. Peter Lemon) states "...These data suggest that the RDA for those engaged in regular endurance exercise should be about 1.2-1.4 grams of protein/kilogram of body mass (150%-175% of the current RDA) and 1.7 - 1.8 grams of protein/kilogram of body mass per day (212%-225% of the current RDA) for strength exercisers” (“Is increased dietary protein necessary or beneficial for individuals with a physically active life style?” Nutr. Rev. 54:S169-175, 1996).
Another group of researchers in the field of protein metabolism have came to similar conclusions repeatedly (“Evaluation of protein requirements for trained strength athletes.” J. Applied. Phys. 73(5): 1986-1995, 1992.) They found that strength training athletes eating approximately the RDA/RNI for protein showed a decreased whole body protein synthesis (losing muscle jack!) on a protein intake of 0.86 grams per kilogram of bodyweight.
They came to an almost identical conclusion as that of Dr. Lemon in recommending at least 1.76g per kilogram of bodyweight per day for strength training athletes for staying in positive nitrogen balance/increases in whole body protein synthesis.
They concluded "In summary, protein requirements for athletes performing strength training are greater than sedentary individuals and are above the current Canadian and US recommended daily protein intake requirements for young healthy males."
This same group found in later research that endurance athletes also need far more protein than the RDA/RNI and that men catabolize (break down) more protein than women during endurance exercise. Although there has been some well thought out criticisms of the above conclusions for a variety of reasons, and the exact amount of protein each person needs depends on many factors (i.e. intensity and duration of exercise, age, whether the person is a beginner or experienced athlete, etc.), that people engaged in regular exercise require greater than the RDA in protein to get optimal effects, is without question in my view.
Conclusion
Now my intention of presenting the above quotes from the current research is not necessarily to convince the average athlete that they need more protein than Joe shmoe couch potato, because they already know they do, but rather to bring to the readers attention some of the figures presented by the current research since I wrote the first version of this article.
How does this information relate to the eating habits of the average athlete and the advice that has been found in the lay bodybuilding literature years before this research ever existed?
With some variation, the most common advice on protein intakes that could be-and can be- found in the bodybuilding magazines by the various writers, coaches, bodybuilders, etc., is one gram of protein per pound of body weight per day.
So for a 200 pound guy that would be 200 grams of protein per day. Although a tad higher than the research we have to go on at this time, it’s still an easy to follow time tested formula that clearly has no negative heath ramifications. Over the years the above myths have been floating around for so long they have just been accepted as true, even though there is little to no research to prove it and a whole bunch of research that disproves it!
I hope this article has been helpful in clearing up some of the confusion for people over the myths surrounding protein and athletes.
About the Author - William D. Brink
Will Brink has over 15 years experience as a respected author, columnist and consultant, to the supplement, fitness, bodybuilding, and weight loss industry and has been extensively published.Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies.
His often ground breaking articles can be found in publications such as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors.
Will was a former high level trainer with a rep for getting Olympic athletes, bodybuilders and fitness stars into shape and has gained a reputation for being a no "BS" industry insider who's not afraid to reveal the lies and hype found in the fat loss , muscle building & supplement industry.
He has been co author of several studies relating to sports nutrition and health found in peer reviewed academic journals, as well as having commentary published in JAMA. William has been invited to lecture on the benefits of weight training and nutrition at conventions and symposiums around the U.S. and Canada, and has appeared on numerous radio and television programs and now runs seminars for tactical law enforcement (SWAT).
He is the author, of Bodybuilding Revealed which teaches you how to gain solid muscle mass drug free and Fat Loss Revealed. which reveals exactly how to get lean , ripped and healthy completely naturally. Both e-books come with access to his private forums and numerous tools to aid you in either endevour.
Find out more at Bodybuilding Revealed or Fat Loss Revealed.
Well, that's put those nasty old myths to bed. - and many thanks to Will Brink!
The result is that mum can only eat small amounts at a time and the food has to be partially liquidised. She has lost a lot of weight. I suggested she try a mixture of protein and meal replacement powders mixed with lactose free milk. This seems to have helped her to a small degree only as she is unable to take large amounts of the formula. Never mind - it has helped her with energy and slowed down the weight loss.
What shocked me was the reaction of her doctor when she disclosed that one of the powders was Whey Protein Isolate. First of all he said that he was unsure of what the product was, then told her that taking too much protein was very bad for her kidneys!!!
This is one of the persistent myths about protein.
I quickly assured mum that her doctor was very wrong and was the victim of a myth - certainly not of his enormous and up-to-date nutrtional knowledge!
Here is a great article on this very subject.
Protein Myths That Just Won't Die
by Will Brink
I wrote the first version of this article in 1995 for MuscleMedia. At that time, there was little data supporting some of my conclusions, and even less data supporting the other sides conclusions!
Almost seven years later, we now have plenty of data to support my contention that most of what people are told about the “dangers” of high protein diets is wrong. It was wrong in 1995, and it’s wrong today. In this article we will explore some of that newer research.
When it comes to the topic of nutrition there are many myths and fallacies that float around like some specter in the shadows. They pop up when you least expect them and throw a monkey wrench into the best laid plans of the hard training athlete trying to make some headway.
Of all the myths that surface from time to time, the protein myth seems to be the most deep rooted and pervasive. It just won't go away. The problem is, exactly who, or which group, is perpetuating the "myth" cant be easily identified.
You see, the conservative nutritional/medical community thinks it is the bodybuilders who perpetuate the myth that athletes need more protein and we of the bodybuilding community think it is them (the mainstream nutritional community) that is perpetuating the myth that athletes don't need additional protein! Who is right?
If you tell the average nutritionist you are on a high protein diet because you are an athlete they will often reply, "oh you don't want to do that, you don't need it and it will lead to kidney disease" without a single decent study to back up their claim!
You see they too are susceptible to the skulking myth specter that spreads lies and confusion. In this article I want to address once and for all (hopefully) the protein myth as it applies to what the average person is told when they tell their doctor or some anemic "all you need are the RDAs" spouting nutritionist that he or she is following a high protein diet.
Myth #1 "High protein diets are bad for your kidneys”
For starters, the negative health claims of the high protein diet on kidney function is based on information gathered from people who have preexisting kidney problems, which has little to no relevance to healthy athletes. You see one of the jobs of the kidneys is the excretion of urea (generally a non toxic compound) that is formed from ammonia (a very toxic compound) which comes from the protein in our diets.
People with serious kidney problems have trouble excreting the urea placing more stress on the kidneys and so the logic goes that a high protein diet must be hard on the kidneys for healthy athletes also. Now for the medical and scientific facts.
There is not a single scientific study published in a reputable peer - reviewed journal using healthy adults with normal kidney function that has shown any kidney dysfunction what so ever from a high protein diet. Not one of the studies done with healthy athletes that examined this issue, or other research I have read, has shown any kidney abnormalities at all. For example, a recent study that examined the renal (kidney) function of athletes who follow a high protein diet–that is protein intake well above the US RDA– found no negative effects of a higher protein intake on the kidney function of these athletes.
The study called “Do Regular High Protein Diets Have Potential Health Risks on Kidney Function in Athletes? (International Journal of Sport Nutrition, 10 {1}) examined the kidney function of bodybuilders and other well-trained athletes following a high and medium protein diet.
The athletes underwent a 7-day nutrition record analysis as well as blood sample and urine collection to determine if their high-medium protein intakes affected their kidney function. The study found the athletes had renal clearances of creatinine, urea, albumin, and glomular filtration rates that were within the normal range.
The authors concluded “there were no correlations between protein intake and creatinine clearance, albumin excretion rate, and calcium excretion rate.” Furthermore, animals studies done using high protein diets also fail to show any kidney dysfunction in healthy animals.
One study that looked at the effects of a high protein diet on older dogs (“Effects of aging and dietary protein intake on uninephrectomized geriatric dogs.” Am J Vet Res 1994 Sep;55(9):1282-90) found not only did a high protein diet have no ill effects on the dogs kidneys, the dogs getting the higher protein intakes lived longer! Now don't forget, in the real world, where millions of athletes have been following high protein diets for decades, there has never been a case of kidney failure in a healthy athlete that was determined to have been caused solely by a high protein diet.
If the high protein diet was indeed putting undo stress on our kidneys, we would have seen many cases of kidney abnormalities, but we don't nor will we. From a personal perspective as a trainer for many top athletes from various sports, I have known bodybuilders eating considerably more than the RDA recommends (above 600 grams a day) who showed no kidney dysfunction or kidney problems and I personally read the blood tests! Bottom line? Higher than RDA intakes of protein will have absolutely no ill effects on the kidney function of a healthy athlete, period.
So far, the data continues to support what we in the sports nutrition/bodybuilding field have been saying for decades, higher than RDA intakes of protein are perfectly healthy for athletes and their kidneys. Now of course too much of anything can be harmful and I suppose it's possible a healthy person could eat enough protein over a long enough period of time to effect kidney function, but it is very unlikely and has yet to be shown in the scientific literature in healthy athletes or “regular” people for that matter.
Myth #2 “High protein diets cause Osteoporosis”
So what about the osteoporosis claim? That's a bit more complicated but the conclusion is the same. In fact, recent data not only totally debunks this myth, but shows it may be the other way around!
The pathology of osteoporosis involves a combination of many risk factors and physiological variables such as macro nutrient intakes (carbs, proteins, fats), micro nutrient intakes (vitamins, minerals, etc), hormonal profiles, lack of exercise, gender, family history, and a few others.
The theory is that high protein intakes raise the acidity of the blood and the body must use minerals from bone stores to "buffer" the blood and bring the blood acidity down, thus depleting one's bones of minerals. Though some early studies appeared to show higher protein intakes caused an excretion of calcium, which would ultimately lead to bone loss, recent studies have debunked that assertion and do not support the claim that higher than RDA intakes of protein will lead to bone loss (“Excess dietary protein may not adversely affect bone.” J Nutr 1998 Jun;128(6):1054-7).
Even if there was a clear link between a high protein diet and osteoporosis in all populations (and there is not) athletes have few of the above risk factors as they tend to get plenty of exercise, calories, minerals, vitamins, and have positive hormonal profiles.
Fact of the matter is, studies have shown athletes to have denser bones than sedentary people, there are millions of athletes who follow high protein diets without any signs of premature bone loss, and we don't have ex athletes who are now older with higher rates of osteoporosis. What about regular people? One prominent researcher did an exhaustive review of the literature called “Optimal Intakes of Protein in the Human Diet” (Millward DJ .Proc Nutr Soc 1999 May;58(2):403-13) and came to some interesting conclusions on the issue. The study outlined an extensive body of recent data showing that high protein diets may in fact be beneficial for reducing blood pressure and stroke mortality. On the matter of bone loss, the review paper concludes “For bone health the established views of risk of high protein intakes are not supported by newly-emerging data, with benefit indicated in the elderly.”
Interestingly, a large body of research is now showing that the elderly may in fact require higher intakes of protein that is currently being recommended (“Increased protein requirements in elderly people: new data and retrospective reassessments.Am J Clin Nutr 1994 Oct;60(4):501-9).
Of course some will tell you that eating meat will increase bone loss, but a recent study 572 women and 388 men between the ages of 55 and 92 years, actually found animal protein consumption was associated with an increase in bone density over vegetable proteins! (Am J Epidemiol 2002;155:636-644.). So how long will it take for the conservative medical/nutritional community to give up on this myth that higher than RDA intakes or protein will make your bones turn into saw dust? I have no idea but clearly it’s untrue.
Myth #3 "All proteins are created equal"
How many times have you heard or read this ridiculous statement? Here has been such a plethora of research over the years showing different proteins can have different biological effects, I think even the most conservative people are letting go of this myth.
For example, whey protein has been shown to improve immunity to a variety of challenges and intense exercise has been shown to compromise certain parts of the immune response that whey may combat, and we know proteins such as soy, casein, etc. have many of their own unique effects.
So, this may be one myth that is finally put to rest with 99.9% of the myth perpetrators, but I am sure there is one die hard out there some place.
Myth #4 "Athletes don't need extra protein"
Interestingly, there has not been much new research of note on this topic since I wrote the first version of this article in 1995. Now the average reader person is probably thinking "who in the world still believes that ridiculous statement?" The answer is a great deal of people, even well educated medical professionals and scientists who should know better, still believe this to be true.
Don't forget, the high carb, low fat, low protein diet recommendations are alive and well with the average nutritionist, doctor, and of course the "don't confuse us with the facts" media following close behind.
For the past half century or so scientists using crude methods and poor study design with sedentary people have held firm to the belief that bodybuilders, strength athletes of various types, runners, and other highly active people did not require any more protein than Mr. Potato Head.....err, I mean the average couch potato.
For those of you who may need a brush up, one review paper on the subject by one of the top researchers in the field (Dr. Peter Lemon) states "...These data suggest that the RDA for those engaged in regular endurance exercise should be about 1.2-1.4 grams of protein/kilogram of body mass (150%-175% of the current RDA) and 1.7 - 1.8 grams of protein/kilogram of body mass per day (212%-225% of the current RDA) for strength exercisers” (“Is increased dietary protein necessary or beneficial for individuals with a physically active life style?” Nutr. Rev. 54:S169-175, 1996).
Another group of researchers in the field of protein metabolism have came to similar conclusions repeatedly (“Evaluation of protein requirements for trained strength athletes.” J. Applied. Phys. 73(5): 1986-1995, 1992.) They found that strength training athletes eating approximately the RDA/RNI for protein showed a decreased whole body protein synthesis (losing muscle jack!) on a protein intake of 0.86 grams per kilogram of bodyweight.
They came to an almost identical conclusion as that of Dr. Lemon in recommending at least 1.76g per kilogram of bodyweight per day for strength training athletes for staying in positive nitrogen balance/increases in whole body protein synthesis.
They concluded "In summary, protein requirements for athletes performing strength training are greater than sedentary individuals and are above the current Canadian and US recommended daily protein intake requirements for young healthy males."
This same group found in later research that endurance athletes also need far more protein than the RDA/RNI and that men catabolize (break down) more protein than women during endurance exercise. Although there has been some well thought out criticisms of the above conclusions for a variety of reasons, and the exact amount of protein each person needs depends on many factors (i.e. intensity and duration of exercise, age, whether the person is a beginner or experienced athlete, etc.), that people engaged in regular exercise require greater than the RDA in protein to get optimal effects, is without question in my view.
Conclusion
Now my intention of presenting the above quotes from the current research is not necessarily to convince the average athlete that they need more protein than Joe shmoe couch potato, because they already know they do, but rather to bring to the readers attention some of the figures presented by the current research since I wrote the first version of this article.
How does this information relate to the eating habits of the average athlete and the advice that has been found in the lay bodybuilding literature years before this research ever existed?
With some variation, the most common advice on protein intakes that could be-and can be- found in the bodybuilding magazines by the various writers, coaches, bodybuilders, etc., is one gram of protein per pound of body weight per day.
So for a 200 pound guy that would be 200 grams of protein per day. Although a tad higher than the research we have to go on at this time, it’s still an easy to follow time tested formula that clearly has no negative heath ramifications. Over the years the above myths have been floating around for so long they have just been accepted as true, even though there is little to no research to prove it and a whole bunch of research that disproves it!
I hope this article has been helpful in clearing up some of the confusion for people over the myths surrounding protein and athletes.
About the Author - William D. Brink
Will Brink has over 15 years experience as a respected author, columnist and consultant, to the supplement, fitness, bodybuilding, and weight loss industry and has been extensively published.Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies.
His often ground breaking articles can be found in publications such as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors.
Will was a former high level trainer with a rep for getting Olympic athletes, bodybuilders and fitness stars into shape and has gained a reputation for being a no "BS" industry insider who's not afraid to reveal the lies and hype found in the fat loss , muscle building & supplement industry.
He has been co author of several studies relating to sports nutrition and health found in peer reviewed academic journals, as well as having commentary published in JAMA. William has been invited to lecture on the benefits of weight training and nutrition at conventions and symposiums around the U.S. and Canada, and has appeared on numerous radio and television programs and now runs seminars for tactical law enforcement (SWAT).
He is the author, of Bodybuilding Revealed which teaches you how to gain solid muscle mass drug free and Fat Loss Revealed. which reveals exactly how to get lean , ripped and healthy completely naturally. Both e-books come with access to his private forums and numerous tools to aid you in either endevour.
Find out more at Bodybuilding Revealed or Fat Loss Revealed.
Well, that's put those nasty old myths to bed. - and many thanks to Will Brink!
Tuesday, July 14, 2009
Top 6 Sources Of Fitness Myths.
By: Marc David NoBullBodybuilding.com
Nearly everybody who's started out with the dream to get into shape, build muscle or lose fat, has fallen prey to some type of fitness myth. Many times, those myths come from sources and publications that we trust. Maybe it's false advertising that leads somebody to start a myth or the quest to get rich. Or maybe it's just simple ignorance.
The fitness industry is no exception. As with any commerce industry, there's the potential for myths that develop into frauds, dangerous exercises, worthless supplements or just incomplete information. If there is money to be made, you are guaranteed to find some popular fitness myths.
These 6 sources of myths, deception and fraud are not all inclusive. They are the top contenders for a variety of reasons which will be explained below.
The best way I know how to combat and avoid falling prey to any of these misconceptions and myths is to travel down the path of education.
It's far less costly to educate yourself (just learning from a variety of sources) than fall victim to ignorance and waste years and sometimes thousands of dollars on false information. Not to mention the frustration that myths can incur.
Fact is...
These 6 sources can be myth-makers or myth-busters!
1. Websites and Magazine Editors:
Without a doubt, magazines and websites can be a popular source of bodybuilding myths. Sometimes the story will just have it's facts wrong. Or it might be an editorial. Sometimes editors have to take an old story and put some popular spin on it to make it more interesting.
If something is published that is controversial (the recent Soy examples) it can be fuel for further research and studies but more often than not, people take a single article in a popular magazine or newspaper as fact.
There is a common belief that if it's in print... it must be right.
Am I right about that so far?
Pick up an issue of Cosmo, Us, People or look at back issues of most popular fitness magazines. How many times have you seen a new twist or angle put on the ever popular, "Arnold's Arm Routine."
It's part of life to re-create, re-package and enhance old stories. Just keep in mind that myths can start anywhere.
2. The "I Feel It" Syndrome:
Just because it worked for me, doesn't mean it works for you. This can apply to training programs or supplements. The "I Feel It Syndrome" simply doesn't take into account the Principle of Individual Differences. Everybody is slightly different. If a beginning builder happens to respond very well to some strange exercise (not taking into account they are new and will almost respond to anything) it doesn't make that exercise or routine one that will work for everybody.
I cannot tell you how many times I've personally heard people tell me that Creatine is a worthless supplement that simply doesn't work.
While it might not work for them (roughly 30% of the population does not respond to regular creatine products) there are over 300 peer reviewed and published studies that show many benefits of creatine and that it does work.
For starters, I'm going to take 300 journals with well researched documentation over "somebody" in the gym telling me it doesn't work.
3. The "Big Guy" Syndrome:
A younger bodybuilder might look up to the biggest guy in the gym, but without knowing how the big guy got big... it can be a real source of myths. How he or she got big might be 1) hard work and dedication 2) genetics 3) drugs 4) combination of all the suggested. The person asking simply doesn't really know how they got bigger and most likely it will be a combination of hard work and dedication along with some pseudo-scientific explanation of their training.
Reminds me of a story one person told me.
A very large bodybuilder was the envy of all the younger guys in the gym. They always wanted to know his "secrets." He never told them until one day, this young guy was pestering him.
"Do you really want to know the secret?" The Big Guy asked.
"Yes!" Said the young student.
"It's Alpo Dog food. Seriously. Something they put in there just builds muscle. I can't explain it." The Guru said.
[ 2 weeks pass ]
The younger guy sees the big bodybuilder again and says, "You know I really don't like the taste. I just can't keep eating the stuff."
Now I can't tell you if this is true. It's probably a myth in itself. But it lends itself to proving a point that you can get a lot of myths from the biggest guy or gal in your gym. And over time, it can be pretty costly or foul tasting depending on the advice you receive.
4. Supplements Salespeople:
How many supplements have over 300 peer reviewed and published studies behind them from various sources? Not many. Supplement salespeople have a clear agenda to push their products. Which is fine except you don't know what they are thinking, their agenda or if they have some quota to fill. Just keep in mind they may or may not know what they are talking about. Keeping yourself informed will help you make the right choices and help them direct you to what you want.
5. Equipment Salespeople:
Similar to the supplement salespeople, how many highly trained and fully qualified equipment sales people are fully aware of biomechanics and how exercises relate to the body? Not a whole lot. You could get an entirely different story about muscle building from a Bowflex salesperson over a person at Sears who wants to sell you a weight stacked machine. You can easily fall prey to the machines vs. free weights myths right here.
6. Podcasters:
Heck, I'll put myself on the chopping block here. With the Internet being so popular and everybody having a microphone, all of us who podcast about fitness can spread myths or be a new source of a myth. Much like website or magazine editors, we want readers and listeners and might put new slants on old stories. Hopefully you will research things for yourself, get other opinions, check with your doctor if necessary and educate yourself so that you can make informed choices. Even my podcast is simply there to help you learn to love to learn.
Make no mistake... while this list isn't all inclusive of every possible sources of myths, they are the lead contributors. But that doesn't mean they are inherently bad or you need to avoid them.
In fact, the same sources can be the greatest contributors of myth-busting!
My point is...
Keep yourself informed and just be cautious.
I'm going to close this article out with a quote I think sums up falling prey to the fitness myths that you may encounter. "If you think education is expensive, try ignorance." - Derek Curtis Bok
About the Author
Marc David is an innovative fitness enthusiast and the creator of the "NoBull Bodybuilding System" method on NoBullBodybuilding.com
He can show you how to reduce your body fat thru diet, how to gain weight or create more muscle thru an abundance of workout tips by training LESS, not more!
Once a self-confessed skinny, "135-pound weakling." Today Marc is a 200 pound bodybuilder who teaches thousands of people to gain weight, build muscle and reduce body fat with a workout and nutrition system so simple that even a complete beginner can understand it!
Marc dispels many "bodybuilding myths", tells you what most people never realize about nutrition, and what the drug companies DON'T WANT YOU to know. visit NoBullBodybuilding.com
Nearly everybody who's started out with the dream to get into shape, build muscle or lose fat, has fallen prey to some type of fitness myth. Many times, those myths come from sources and publications that we trust. Maybe it's false advertising that leads somebody to start a myth or the quest to get rich. Or maybe it's just simple ignorance.
The fitness industry is no exception. As with any commerce industry, there's the potential for myths that develop into frauds, dangerous exercises, worthless supplements or just incomplete information. If there is money to be made, you are guaranteed to find some popular fitness myths.
These 6 sources of myths, deception and fraud are not all inclusive. They are the top contenders for a variety of reasons which will be explained below.
The best way I know how to combat and avoid falling prey to any of these misconceptions and myths is to travel down the path of education.
It's far less costly to educate yourself (just learning from a variety of sources) than fall victim to ignorance and waste years and sometimes thousands of dollars on false information. Not to mention the frustration that myths can incur.
Fact is...
These 6 sources can be myth-makers or myth-busters!
1. Websites and Magazine Editors:
Without a doubt, magazines and websites can be a popular source of bodybuilding myths. Sometimes the story will just have it's facts wrong. Or it might be an editorial. Sometimes editors have to take an old story and put some popular spin on it to make it more interesting.
If something is published that is controversial (the recent Soy examples) it can be fuel for further research and studies but more often than not, people take a single article in a popular magazine or newspaper as fact.
There is a common belief that if it's in print... it must be right.
Am I right about that so far?
Pick up an issue of Cosmo, Us, People or look at back issues of most popular fitness magazines. How many times have you seen a new twist or angle put on the ever popular, "Arnold's Arm Routine."
It's part of life to re-create, re-package and enhance old stories. Just keep in mind that myths can start anywhere.
2. The "I Feel It" Syndrome:
Just because it worked for me, doesn't mean it works for you. This can apply to training programs or supplements. The "I Feel It Syndrome" simply doesn't take into account the Principle of Individual Differences. Everybody is slightly different. If a beginning builder happens to respond very well to some strange exercise (not taking into account they are new and will almost respond to anything) it doesn't make that exercise or routine one that will work for everybody.
I cannot tell you how many times I've personally heard people tell me that Creatine is a worthless supplement that simply doesn't work.
While it might not work for them (roughly 30% of the population does not respond to regular creatine products) there are over 300 peer reviewed and published studies that show many benefits of creatine and that it does work.
For starters, I'm going to take 300 journals with well researched documentation over "somebody" in the gym telling me it doesn't work.
3. The "Big Guy" Syndrome:
A younger bodybuilder might look up to the biggest guy in the gym, but without knowing how the big guy got big... it can be a real source of myths. How he or she got big might be 1) hard work and dedication 2) genetics 3) drugs 4) combination of all the suggested. The person asking simply doesn't really know how they got bigger and most likely it will be a combination of hard work and dedication along with some pseudo-scientific explanation of their training.
Reminds me of a story one person told me.
A very large bodybuilder was the envy of all the younger guys in the gym. They always wanted to know his "secrets." He never told them until one day, this young guy was pestering him.
"Do you really want to know the secret?" The Big Guy asked.
"Yes!" Said the young student.
"It's Alpo Dog food. Seriously. Something they put in there just builds muscle. I can't explain it." The Guru said.
[ 2 weeks pass ]
The younger guy sees the big bodybuilder again and says, "You know I really don't like the taste. I just can't keep eating the stuff."
Now I can't tell you if this is true. It's probably a myth in itself. But it lends itself to proving a point that you can get a lot of myths from the biggest guy or gal in your gym. And over time, it can be pretty costly or foul tasting depending on the advice you receive.
4. Supplements Salespeople:
How many supplements have over 300 peer reviewed and published studies behind them from various sources? Not many. Supplement salespeople have a clear agenda to push their products. Which is fine except you don't know what they are thinking, their agenda or if they have some quota to fill. Just keep in mind they may or may not know what they are talking about. Keeping yourself informed will help you make the right choices and help them direct you to what you want.
5. Equipment Salespeople:
Similar to the supplement salespeople, how many highly trained and fully qualified equipment sales people are fully aware of biomechanics and how exercises relate to the body? Not a whole lot. You could get an entirely different story about muscle building from a Bowflex salesperson over a person at Sears who wants to sell you a weight stacked machine. You can easily fall prey to the machines vs. free weights myths right here.
6. Podcasters:
Heck, I'll put myself on the chopping block here. With the Internet being so popular and everybody having a microphone, all of us who podcast about fitness can spread myths or be a new source of a myth. Much like website or magazine editors, we want readers and listeners and might put new slants on old stories. Hopefully you will research things for yourself, get other opinions, check with your doctor if necessary and educate yourself so that you can make informed choices. Even my podcast is simply there to help you learn to love to learn.
Make no mistake... while this list isn't all inclusive of every possible sources of myths, they are the lead contributors. But that doesn't mean they are inherently bad or you need to avoid them.
In fact, the same sources can be the greatest contributors of myth-busting!
My point is...
Keep yourself informed and just be cautious.
I'm going to close this article out with a quote I think sums up falling prey to the fitness myths that you may encounter. "If you think education is expensive, try ignorance." - Derek Curtis Bok
About the Author
Marc David is an innovative fitness enthusiast and the creator of the "NoBull Bodybuilding System" method on NoBullBodybuilding.com
He can show you how to reduce your body fat thru diet, how to gain weight or create more muscle thru an abundance of workout tips by training LESS, not more!
Once a self-confessed skinny, "135-pound weakling." Today Marc is a 200 pound bodybuilder who teaches thousands of people to gain weight, build muscle and reduce body fat with a workout and nutrition system so simple that even a complete beginner can understand it!
Marc dispels many "bodybuilding myths", tells you what most people never realize about nutrition, and what the drug companies DON'T WANT YOU to know. visit NoBullBodybuilding.com
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