Nothing much to this post, but I wanted to point to a couple of recent posts on Intermittent Fasting. First off a post from Adelfo Cerame where he describes his diet approach. He talks about IF, refeeds and how he cycles his calories and macros. Some really useful material. Then there was a post today from John Briffa where he analysis a new study on eating frequency . The study was just published and being a PLoS one it is all available for free - Effects of Meal Frequency on Metabolic Profiles and Substrate Partitioning in Lean Healthy Males Conclusion The higher rise and subsequently fall of insulin in the Low Frequency diet did not lead to a higher fat oxidation as hypothesized. The LFr diet decreased glucose levels throughout the day (AUC) indicating glycemic improvements. RMR and appetite control increased in the LFr diet, which can be relevant for body weight control on the long term. It is worth reading the whole...
Examine.com have refreshed their section on Creatine . I've pointed to the site before and the depth of information that they have. They have now done a major redesign though and it is easier to use. Definitely worth reading through if you are interested in this supplement.
Squats are actually a difficult move to do properly and safely. In fact for safety's sake I'd have most people focus on wall sit initially at least. The squat remains an important skill however and I like the Gray Cook idea of practicing the squat - learning and maintaining this useful movement pattern - while training the deadlift (although the deadlift itself is not as easy as it looks either!) Anyway, I thought this video was good with a simple cue about how to squat. The squat is not a hip hinge. Rather you need to do what Colin Gordon told me to do - squat between your legs. We think squatting is about sitting.....but it is not.
Again via Bret Contreras I came across this article. We used to get told to RICE (rest, ice, compression, elevation). Well now that is Old School – now it’s POLICE - Protection, Optimal loading, Ice, Compression, Elevation. RICE needs updating.....
I am no biochemist so will not analyse this study, but I found the impact of exercise on the body in the context of a high fat meal quite interesting. Maybe a lot of the fuss about fatty food at one level is because we as a population in general are so inactive. If you think high blood triglycerides as a consequence of a fatty meal are a bad thing, then just take a walk! Combined Light Exercise after Meal Intake Suppresses Postprandial Serum Triglyceride. The effect of exercise performed on the day of meal intake on postprandial triglyceride concentration, which is an independent risk factor for cardiovascular disease, is unclear. The present study investigated the effects of combined low-intensity exercise before and after a high-fat meal on serum triglyceride concentrations. METHODS: Ten healthy young subjects (4 men and 6 women) consumed a relatively high-fat diet (fat energy ratio: men 37.8%; women 39.1%). In the exercise trials, subjects performed brisk walking (2....