extremeconditioning.com Blog

Ten Reasons Why Runners Should Include Weight Training

Administrator — Sun, 05 Feb 2012 15:32:16 +0000

by Charles Poliquin
1/31/2012 4:00:10 PM

If you like to run and have been struggling to increase your mile pace or need a boost in short sprint speed for the final kick, strength training is the answer. Athletes in endurance sports such as swimming, cycling, rowing, or skiing cross-country will also benefit from strength training.

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Get Anabolic With Sprint Intervals And Strength Training

Administrator — Fri, 30 Dec 2011 18:25:32 +0000

12/29/2011 9:24 AM

Get the best anabolic response from exercise by performing sprint intervals and heavy strength training. Exercise causes physiological stress, and two common pitfalls of training are putting too much or too little stress on the body because lead to a catabolic, muscle degrading environment. Intense sprint intervals will trigger a cortisol stress hormone response, but if you program your sprints the right way, you can trigger a greater testosterone response and shift the body into an anabolic state. To maximally manipulate the stress response and manage cortisol, do both sprints and a high volume of heavy strength training.

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Avoid Aerobic Training! Perform Resistance Training for Strength, Better Body Composition, and Diabetes Prevention

Administrator — Thu, 15 Dec 2011 16:13:23 +0000

Perform resistance training and avoid aerobic training to increase strength and improve overall health. There’s a wealth of emerging evidence that resistance training, especially the kind that includes ground-based exercises such as squats, is better for preventing diabetes and improving insulin health than aerobic training. Additionally, resistance training will produce a leaner body composition and improved cholesterol health.

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Top Ten Reasons to Eat Breakfast: It Will Make You a Better, Happier, More Attractive Person

Administrator — Wed, 07 Dec 2011 02:28:57 +0000

6/7/2011 9:55 AM

Breakfast eating is not a new topic for the Poliquin readership, but because it is so very vitally important to every aspect of your success including getting the body you desire, it is time to revisit the issue with a focus on relevant research.

I attach so much importance to breakfast that it actually dictates the venues I choose to hold PICP and BioSignature courses. I will only teach where I can have a great breakfast. I go to the point that, for example, when I was teaching in Spain, I hired someone beforehand to bring the right foods to the hotel every morning. Spanish breakfasts are not the most nutritious ones…no wonder they insist on taking a siesta in the afternoon… Read my piece on eating breakfast on the road for some tips on making it a successful start of the day.

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http://www.charlespoliquin.com/Blog/tabid/130/EntryId/423/Top-Ten-Reasons-to-Eat-Breakfast-It-Will-Make-You-a-Better-Happier-More-Attractive-Person.aspx

Avoid Soy and Dairy and Decrease Prostate and Breast Cancer Risk

Administrator — Sat, 26 Nov 2011 14:02:31 +0000

Eliminate soy and dairy from your diet and decrease prostate and breast cancer risk. Soy and cows’ milk have been shown to increase the growth rate of breast and prostate cancer cells indicating it’s prudent to avoid both in your diet.

Soy contains phyto-estrogens called isoflavones, which are plant-based chemicals that mimic estrogen in the body. They work in a similar way to manmade chemicals such as BPA that have an estrogenic effect. Most soy produced today is made from genetically modified organisms (GMOs), which is another reason why it should not be part of your diet. Men should avoid soy because it has been shown to lower testosterone, while women of reproductive age should also steer clear because soy will increase breast cancer risk and can lead to an androgen imbalance and poor body composition.

To Read the Rest of this Article Click on this Link: http://www.charlespoliquin.com/Blog/tabid/130/EntryId/799/Tip-222-Avoid-Soy-and-Dairy-and-Decrease-Prostate-and-Breast-Cancer-Risk.aspx

Take BCAAs and Arginine for a Better Anabolic Response After Training

Administrator — Fri, 18 Nov 2011 16:10:10 +0000

Take BCAAs and arginine after training to increase anabolic response. And if you performed exhausting exercise or have very low body fat, throw some carbs into the mix for best results. BCAAs, or the Branched-Chain Amino Acids, are made up of leucine, isoleucine, valine, lysine, and they are essential for muscle building and recovery. Arginine is another important amino acid that supports protein synthesis and has been shown to increase growth hormone and insulin-like growth factor-1 after training. It also reduces anxiety and can lower cortisol. Pairing arginine and BCAAs is a powerful anabolic mixture, and if you add carbs, you’ll rapidly replenish energy stores from exhausting exercise.

T Read the Rest of this Article Click Here http://www.charlespoliquin.com/Blog/tabid/130/EntryId/777/Tip-217-Take-BCAAs-and-Arginine-for-a-Better-Anabolic-Response-After-Training.aspx

How to Counter The Many Negatives of Aerobic Training

Administrator — Thu, 17 Nov 2011 22:11:52 +0000

by Charles Poliquin
11/8/2011 4:35:40 PM

Aerobic training has many negative health effects, and being as more than 45,000 people ran the New York City Marathon on Sunday, this topic is more important than ever. Aerobic training stresses the adrenals, chronically raises cortisol, may lower testosterone, may hinder reproduction, can shrink reproductive organs, causes oxidative stress, and results in persistent inflammation. It lowers peak power output, makes you slower, and leads to a catabolic state in the body if you perform it regularly without any resistance training.

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Use Full- and Partial- Range of Motion Training for Best Results

Administrator — Tue, 08 Nov 2011 11:58:46 +0000

11/7/2011 9:06 AM

Full-range of motion exercises are critical for strength and performance gains, but partial-range of motion lifts also have an essential time and place. In general, full-range of motion lifts will lead to greater strength and hypertrophy gains, while partial-range exercises are great for overcoming plateaus and sports-specific training. Also partial-range training isn’t as “functional” for the recreational trainee. For more advanced lifters, partial-range training can allow you to work on a sticking point in the lift, and isometric pauses in an advantageous position can help you overcome plateaus. A new study published in the Journal of Strength and Conditioning provides further guidance for programming range of motion.

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Cheating Father Time: 50-Year-Old Can Be Every Bit as Fit as Someone 30 Years Younger, but Exercise Is Key

Administrator — Sun, 06 Nov 2011 14:59:15 +0000

ScienceDaily (Oct. 11, 2011) — Who is likely to be fitter: a lazy 20-year-old or an active 50-year-old? New research from the Norwegian University of Science and Technology’s K.G. Jebsen Center of Exercise in Medicine provides statistical evidence that the 50-year-old can be every bit as fit as someone 30 years younger. But exercise — how much, and how intense — is the key, say K.G. Jebsen Center researchers.

New research shows that age need not be a limiting factor in improving cardiovascular fitness. You can cheat Father Time if you work out regularly and with high intensity intervals — and in so doing, improve your overall health. (Credit: NTNU Info/Tor Monsen)

To Read the Rest of this Article Click Here http://www.sciencedaily.com/releases/2011/10/111011074635.htm

The Meat and Nut Breakfast

Administrator — Fri, 04 Nov 2011 01:07:03 +0000

The rotating meat and nuts breakfast for optimal body composition

by Charles Poliquin
3/16/2010 7:38:39 PM

When people ask me for the best single dietary tip for optimal leanness, energy and sustained mental focus, I invariably tell them to try the rotating meat and nuts breakfast. Clients ranging from NHL & NFL stars to corporate executives rave about the increased mental acuity and focused energy they derive from this food combination. The meat allows for a slow and steady rise in blood sugar. The nuts provide a great source of healthy smart fats that allows the blood sugar to remain stable for an extended period of time.

To read the rest of this article click on this link http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/270/The_Meat_and_Nut_Breakfast.aspx