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    Lets add some protein to our diet shall we

    Testing the effects of adding protein to participant’s diets has been a growing topic over the years. Newer generations are more interested in lean, physically fit body types than ever before. With this being such a large aspect in individuals lives researchers have done extensive studies to test the possibility of adding protein to one’s […] More

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    Exercise, protein metabolism, and muscle growth

    Exercise has a profound effect on muscle growth, which can occur only if muscle protein synthesis exceeds muscle protein breakdown; there must be a positive muscle protein balance. Resistance exercise improves muscle protein balance, but, in the absence of food intake, the balance remains negative (i.e., catabolic). The response of muscle protein metabolism to a […] More

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    Interval vs. Continuous Training

    It’s well established that Interval Training (IT) provides a more effective stimulus to improve maximal performance than the use of continuous training (CT). The reason for this is that IT allows the trainee to perform closer to his maximal capacity for sustained periods. In 1977, Dr. Robert Hickson designed a unique training program to discover […] More

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    Yes. Another blog about how Calories Do Count

    We’ve discussed how to eat. Now let’s look at the composition of food and see what can happen to our bodies by manipulating our foods. What’s the most important nutrient? Calories. Forget the vitamins and minerals — the micronutrients. It’s the macronutrients that count — protein, carbohydrates, and fats. The common factor to each is […] More

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    The Right Diet for Building Muscles

    Before describing the new training concept that I’ve developed let’s talk about what everyone always wants to talk about: diet. Everyone talks about proper diet but research shows that many Americans don’t eat a good diet that supplies them with all of their essential nutrients. Government sponsored national nutrition surveys have found some population groups […] More

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    Maximum Muscle Growth: Defined

    The structure and function of muscles provides a physiological (structure and function) basis for developing exercise programs. Using this knowledge, and understanding how to apply it, lets us pick routines that develop an individual for optimal function in particular activities. For most of us, exercise conditions us for sports, maintains or improves health, or shapes […] More

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    What is Maximum Muscle Growth

    Muscles move your body. Motion, work, and play all require muscular effort. Unfortunately, most of us don’t have to work very hard anymore or play very hard either. So to keep our muscles and our bodies in shape we must exercise them regularly. Both aerobic exercise and strength exercise work your muscles. The type of […] More

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    The First Rule of Weight Gain

    Just like with weight loss, as we explained before the same laws apply to weight gain … muscle AND fat …. preferably muscle of clurse! The laws of energy conservation say there is one, and only one, way to gain weight: Consume more energy than you expend Or put another way: eat a greater amount […] More

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    Why Follow the Ellis Version of the Low-Carb Diet?

    Weight loss and weight control are firstly a function of the Energy Balance Equation and its two parts, Calories In and Calories Out. Therefore, overweight and over-fat arise primarily from performing too little physical activity and then, secondarily, they’re a function of issues pertaining to diet. Further, weight problems rarely have anything to do with […] More

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    Ultimate Secret of Weight Control — Calories Do Count

    We are absolutely obligated to live under the well-defined Laws of Thermodynamics. No one can escape; no one is above the Laws. In simple words, then, based on the Laws of Thermodynamics, the calories one consumes must equal the calories one burns for bodyweight to remain constant. If one consumes more than he burns, he […] More

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