Category Archives: Fitness
Research Recap – Jan 2016
Nutrition A new study from McMaster University demonstrates the major impact dietary protein has on muscle gain and fat loss. The researchers split participants into a high protein group (2.4g per kg bodyweight) and low protein group (1.2g per kg bodyweight), and had them train 6 days per week while eating the same number of…
Are We Really Born to Run?
Tell a runner they’d get better results lifting weights, and they tell you they’re trying to lose fat not gain muscle. Tell them having more muscle makes you burn more fat, and they tell you they enjoy running. Tell them the ‘runners high’ is experienced faster with HIIT, and they tell you they’re trying to…
Beyond 1% Fitness – The Advanced Program
Even though the research on optimal loading (weight lifted) is somewhat contradictory, it’s clear that as you gain experience and transition into an advanced lifter, it’s critical that you continue to progress. For instance: Strength gains can be achieved at 60% of 1RM for novice lifters, while 80% is required for trained individuals and 85%…
Research Recap – Dec 2015
Nutrition More evidence that we’re better off with steak and eggs than cereal for breakfast. With this study from the Journal Nutrition showing that children given a high-protein breakfast are less hungry and burn more fat than those given a high-carb one. Moderate alcohol consumption continues to show promise for extending lifespan; this time in…
Intensity = Lift More Weight NOT Lift Weight More
— Originally posted as a guest article for TonyGentilcore.com — Other than the word functional, ‘intensity’ is one of the most misunderstood terms in fitness. The reason you’re picturing a sweaty out-of-breath person ready to run to the bathroom and puke at any moment, is because we’ve been taught to associate intensity with exhaustion… …and…
6 Simple Steps to Success in the New Year
There’s evidence to suggest that every diet works. Which is largely driven by the fact that people start eating better than crappy, and making a conscious effort to move a little more than they used to. The problem is, not every diet lasts. And it’s usually because the restrictions are unrealistic from the outset. Leading…
Strength Innovation – Wrist Roll Push-Ups, Body Rocks & Prone Glute Curls
This post is long overdo, as my visit to Human 2.0 (pronounced two-point-zero) in Ottawa, Ontario, Canada was over a month ago. However, I wanted to be able to create video demonstrations of the AWESOME exercises these guys and gals put me through. The funny thing is, it was actually a very young girl (19yrs…
Research Recap – Nov 2015
Nutrition Intense food cravings may have a genetic component, as researchers identify two specific gene variants (FTO and DRD2) that are associated with increased brain activation for high-sugar, high-fat foods. ‘Food Quality Matters’ according to new evidence from the American Heart Association. Who found a 13% lower risk of type 2 diabetes in those eating…