2012 in review

The WordPress.com stats helper monkeys prepared a 2012 annual report for this blog.

Here’s an excerpt:

600 people reached the top of Mt. Everest in 2012. This blog got about 2,500 views in 2012. If every person who reached the top of Mt. Everest viewed this blog, it would have taken 4 years to get that many views.

Click here to see the complete report.

Amino acid supplements and high intensity strength training

The critical role of proper nutrition with intense exercise use regimens cannot be overstated. The fitness industry is rife with myths, misinformation, faith based beliefs, inconclusive studies, and real hard science.

The role of protein supplements for strength and muscle building adherents is very well researched, and the abstract linked below published in the Journal of Strength and Conditioning is further evidence that if your exercise routine places you in the above categories, you should supplement.

The human body is a giant chemical factory. Whatever you consume is broken down into its simplest chemical components before it can be absorbed and used by the body. All carbs are turned into simple glucose before they can be used. Pasta, bread, rice, apples, and broccoli, are all turned into glucose, and whatever micronutrients they contain (vitamins and minerals) before they are usable by our bodies.

Likewise, proteins are broken down, but instead of glucose, proteins are turned into amino acids (plus whatever micronutrients are present) before they can be absorbed. Some proteins can be broken down more quickly than others, just like some carbs can be broken down faster than others. Sugar is so close to glucose its almost instantly absorbed. Whey is so close to digestible form it to is rapidly broken down into amino acids and absorbed. Taking amino acids directly that the absorption, like sugar, is almost instant, allowing for precise timing for maximum benefit. With this introduction by me, read the science:

http://mobile.journals.lww.com/nsca-jscr/_layouts/oaks.journals.mobile/abstractviewer.aspx?year=2010&issue=04000&article=00033

AP Mobile: AP IMPACT: Big Pharma cashes in on HGH abuse

A story from AP Mobile:

AP IMPACT: Big Pharma cashes in on HGH abuse

thumbnailA federal crackdown on illicit foreign supplies of human growth hormone has failed to stop rampant misuse, and instead has driven record sales of the drug by some of the world’s biggest pharmaceutical companies, an Associated Press investigation shows. The crackdown, which began in 2006, reduced the illegal flow of unregulated supplies from China, India and Mexico. But since then, Big Pharma has b…

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AP Mobile: AP IMPACT: Steroids loom in major-college football

A story from AP Mobile:

AP IMPACT: Steroids loom in major-college football

thumbnailWASHINGTON (AP) – With steroids easy to buy, testing weak and punishments inconsistent, college football players are packing on significant weight – 30 pounds or more in a single year, sometimes – without drawing much attention from their schools or the NCAA in a sport that earns tens of billions of dollars for teams. Rules vary so widely that, on any given game day, a team with a strict no-steroi…

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Download the free AP Mobile for iPhone and iPad from the App Store today! or visit getapmobile.com for support on Android, Blackberry, WP7 and other devices.

Loosen Up: 4 Yoga Poses For Tight Hamstrings

The fitness world is a funny place to live. Very knowledgeable fitness experts will gladly tell the world the right, and wrong, ways to train. “Do this, never do that” kind of things.

The official term for movements and exercises that we recommend never doing is contraindicated. There are a lot of reasons an expert or the entire industry might declare something contraindicated, but the majority of the time it’s because the reasoning behind the exercise is outside the scope of knowledge of the expert or the expert and the industry at large doubts our ability to perform the exercise correctly, and the risk of injury in that case out ways the potential benefit of doing it right.
There are a lot of reasons people have a difficult time performing certain exercises with proper form, but the 4 most common reasons are:
1) we don’t pay attention when being taught

2) our muscles are so tight and out of balance we can’t move thru the range of motion properly

3) our muscles are moderately tight and inhibit our movement so that when we attempt to attain a certain range of motion; that was arbitrarily set based on a non existent norm; our form breaks down

4) we weren’t taught properly to begin with; either the trainer rushed through the exercise instruction or didn’t know how to do it properly themselves.

Regardless, remember that when you look at an illustration of how an exercise ought to be performed you are being shown an ideal, perfect situation, one that seldom exists and in our cases probably never can exist. Use the image as a guideline. Move as though you were attempting to mimic that image, and stop the movement at just before the point where you cannot maintain the proper form. This is true with weight lifting. This is true with yoga. Now read the article so you can improve your abilities to whatever degree is possible.

Loosen Up: 4 Yoga Poses For Tight Hamstrings
http://www.fitsugar.com/Yoga-Poses-Tight-Hamstrings-26322247

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Temporarily inactive

To all my followers, I have not forgotten you. Unfortunately, since the hard drive on my laptop died, I have been silenced. While my iPhone is capable of writing posts, it is not the ideal platform for the kind of long, educationally informative posts I attempt to write.

While I may still occasionally blurb here and there, until I am able to afford the repair or replacement, I will be more silent than usual. Thanks for the support you’ve shown.

Squat Like A Baby: 7 Reasons this is a Ridiculous Myth

Dear Scott,

One of the currently trendy blanket statements in the fitness field is “Squat Like a baby”… where fitness professionals are observing the way a baby is able to perform a full (deep) squat and then make this criteria “the movement standard” for how they feel their adult clients and athletes should also be able to squat.

In today’s article, I’m going to provide you with 7 reasons for why we’re not on the “squat like a baby” bandwagon”, and quite frankly feel this blanket recommendation is not only potentially dangerous, but also so ridiculous that it’s an insult to the intelligence of fitness professionals.

And, I’ll also provide you with our simple, battle-tested effective approach (that actually does make scientific sense and follows common sense) we’ve used for helping our clients (of all ages and fitness levels) to find their optimal squat style.

Squat Like A Baby: 7 Reasons this is a Ridiculous Myth

P4,
Coach Nick Tumminello
Performance University
1547 Pickett Rd
Lutherville MD 21093

http://nicktumminello.com/

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