2015 Intermittent Fasting Updates and The Importance of Meal Timing

Intermittent Fasting for Health

The benefits of Intermittent Fasting (IF) continue to turn up in research and studies.

  • improved insulin sensitivity, blood glucose, and lipid levels
  • relief from inflammation
  • improved metabolic efficiency and reduction in body fat composition
  • increased energy, decreased lethargy
  • improved mood and mental clarity
  • reduced LDL and total cholesterol
  • helps prevent, slow progressing, and possibly reverse type 2 diabetes
  • protection from cardiovascular disease
  • improved pancreatic function

And of course one of the best benefits of IF – less time spent agonizing over meal planning and perfecting your diet.

Intermittent Fasting for Health

For 18 years I’ve studied nutrition, changing my diet around to meet my current goals – bulk, cut, health, lean gains, etc… I’ve done a 0 carb diet, low fat meals, I subsisted on a Chanko diet once for a month, tried paleo eating, juicing, hell at one point I even ate nothing but apples and canned tuna for about 4 weeks straight. So far nothing has been as easy or felt as good at intermittent fasting.

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Working Out With the Pros

Every Type of Athlete Can Benefit From Working Out

It takes a ton of work for an athlete to climb up the ranks and be considered one of the best in their game. Natural ability and determination will only take you so far and for many, hard work is the factor that tips the scales in their favor. Ever wonder what kind of workout routines the top pros utilize to continue their success? You’re about to find out, but beware; these routines are not for the faint of heart. You might think P90X is difficult, but wait until you see what these athletes do on a daily basis.

The God of Clay 

Rafael Nadal
As one of the best tennis players to ever grace the clay courts (or any court for that matter), it would be a common mistake to think that Rafael Nadal was simply born to play tennis. The more accurate answer would be that he does have a natural gift but it’s his drive to be a better player that has fueled his success, which includes a maniacal workout routine. The seemingly never-ending energy that radiates from the Spanish pro is electrifying and it’s easy to see late in a match when his stamina is still going strong and opponents are struggling to keep up.

In the off-season, Nadal’s workout routine takes about 40 hours per week across six days, which makes staying in shape an intense job. With the aid of a personal doctor and physio expert that are on-hand for all of the workout sessions, the tennis pro pushes himself to the limit and makes sure that he will be in perfect shape once the season starts. Rafael Maymo, Nadal’s physio trainer, is charged with the task of massaging the muscles to both start and end a workout session.

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21 Tips to Sprint Faster

How to Sprint Faster

UPDATED 3/22/15: Updated to reflect some changes in the tips that might help you sprint even FASTER!

Sprinting is the foundation of High Intensity Interval Training (HIIT), and will make your legs big, strong, fast, and powerful. Sprints are great for developing endurance, but also for developing lean muscle mass and speed strength.

Ever seen a skinny sprinter? I didn’t think so.

Sure, squats are the almighty kings of the Gym Exercise Kingdom; but sprints are like the kings of the Functional Exercise Kingdom whose jacked-up, super-lean army of massive wheels is constantly trying to overthrow the squat as the #1 top leg exercise.

SprintingFemale Sprinter

You think you can sprint, but can you?

Here are 21 tips you can follow to improve your sprinting:

  1. Start on the correct foot. When standing, have someone push you lightly from the back. The foot that moves first should be your front foot in the starting blocks. It will move first and fastest (push off with your front foot).
  2. Explode out of the starting blocks. Getting a jump on the competition out of the blocks is vital to sprinting faster. Starting strength and starting speed are always important aspects of maximal effort exercise. To get that quick jump, your leg angle should be about 45 degrees, your stride should be short, and your arms should help you gain that initial momentum.
  3. Touch the ground only with your toes. Aside from pushing off with your toes, your toes should really be the only part of the foot to come in contact with the ground. Anything else will just slow you down.
  4. Push off with your toes. You should be pushing off with the toes of your rear leg to maximize propulsion.
  5. Kick your own butt. Once your toes push off at the end of your stride, your legs should follow through by essentially kicking your butt with your heel. Practice butt-kicks while warming up before a sprint. Update: a reader says, “you shouldn’t be kicking you butt with your heel. it should pass through beside your knee”.
  6. Run with a circle. (No, not IN a circle, WITH a circle.) Your foot movement should be circular, not elliptical. Videotape yourself from the side while sprinting to check this. Your toes should touch down only in the bottom quadrant of the circle in the direction you are running.
  7. Use dorsiflexion to increase propulsion. As soon as your toes push off, you should pull your toes and feet up towards your shin. This helps you to sprint faster by causing the calf muscle to contract and propel the body forward.
  8. Don’t break your stride. When your toes touch down they should already by moving backwards, thanks in part to a circular foot motion and the dorsiflexion mentioned previously. Stepping straight down breaks your stride.
  9. Kick your knees up. At the top of your stride, your thigh should approach a parallel angle to your running surface. Practice high knee kicks while warming up before a sprint.
  10. Shorten your stride. Your foot should not land out in front of your body, rather it should land directly under your center of gravity. This is a common misconception when sprinting. By touching your foot down in front of your hips, your foot will actually act more like a break than an accelerant.
  11. Increase the speed of your stride. In keeping your strides shorter, you should also be able to quicken them. The more times your toes push off behind you, the faster you will run.
  12. Swing those arms. Make an L shape with your arms. Pump your fist as high as your chin and pump your elbow back as far as possible for momentum.
  13. Conserve energy. You’ve got your stride and your arm swing. Any other motion just wastes precious energy. That includes unnecessary tension in any other muscle groups. Stretch and shake the tension out of your body before a sprint.
  14. Sprint short distances. To maximize speed you want to train only when you are the fastest. That means you should not sprint for longer than 20-30 seconds in one burst. After 30 seconds your effort will naturally decrease to submaximal, and you don’t want this.
  15. Eat carbs. You should consume some complex carbs before your sprint session. Consider eating some fruit an hour before training.
  16. Update: You should be looking down in the drive phase of the race but slowly start to look forward after about 30m. Looking anywhere else will make your body want to run in that direction, which is wasted energy. That includes looking down after the 30m mark.Do you want to run down into the ground or in a straight line, straight ahead? Right. So don’t look down. Looking down also impairs your breathing.
  17. Harmonize your breathing. Rather than breathing randomly, you should breathe in with your nose and out with your mouth in a steady rhythm with your strides. Find a rhythm that works best for you and stick with it long enough to make it natural.
  18. Accelerate at all times. Ideally you should be moving faster at the finish line than at any other time during the sprint. You never want to decelerate during the sprint, as it trains your body to be slower. If necessary during a long sprint, you should pace yourself by sprinting with moderate speed at first and increasing acceleration through the finish line.
  19. Lift weights. You might be surprised to know that all of the muscles in your body are required for sprinting, with the possible exception of the biceps which really aren’t good for much except chin ups.
    • Hamstrings are the most important muscle for a fast sprint.
    • Quadriceps are the second most important muscle for a fast sprint.
    • You are going to need strong calves for pushing off with your toes.
    • Your shoulders, chest, and back need to be strong for pumping your arms.
    • The core needs to be strong to keep your body straight and aligned properly.
    • A strong neck will help keep your head from bouncing to and fro while sprinting.
  20. Get a little help from your friends. Train with people who are faster than you. Constantly striving to catch someone, will provide the motivation you need to get faster. Training with someone slower than you will not be as challenging.
  21. And finally: practice. If you want to be a good sprinter, get out and practice. Run a wide variety of sprint lengths including 20, 40, 60, 80, 100, and 200 meters. You might tend to slow down towards the end of a 200 meter sprint, but always strive for positive acceleration.

How to Perform the Pallof Press

The problem with most rotational movements is that they produce shearing forces on your lumbar spine. One of the foundations of biomechanics is that you don’t place your spine into a simultaneous state of rotation, flexion, and side bending, and you especially don’t add an external load.

Pallof Press

This eliminates a number of popular abdominal exercises such as dumbbell side bends and the twisting abdominal machine. Exercises like the Russian twist should be performed with care, making sure that the trunk is flexed rather than the spine.

There is a quick and easy solution to the inherent problems with twisting exercises – don’t twist.

Enter: The Pallof Press!

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Arnold Schwarzenegger’s 6 Rules of Success

A wonderful, inspirational video by Arnold Schwarzenegger – powerlifter, bodybuilder, actor, ‘governator’, and millionaire. This is the man who walked the walk well before he ever started talking the talk.

“Just remember, you can’t climb the ladder of success with your hands in your pockets.”

The original purpose of this video was as a graduation speech at USC. Someone took 5 of the most important minutes of this speech and added subtitles, which you can view below.

YouTube Preview Image

Six Rules on How to Be Successful

  1. Trust yourself
  2. Break some rules
  3. Don’t be afraid to fail
  4. Ignore the naysayers
  5. Work like hell
  6. Give something back

You can also view the full 25 minute video and video transcript here: 6 Rules for Success

Max Effort Training: 2RM is the new 1RM

Max Effort TrainingWhether you are a body builder, powerlifter, Olympic lifter, or recreational athlete, you’ll probably get a kick out of seeing just how much you can lift (or in some cases, it’s your job). While some weight lifters try to hit a new 1 repetition maximum (1RM) on the main lift every single workout, this is usually not a good idea. The potential for injury and over training increases with every max effort lift you attempt. Instead, a better philosophy is to ramp up to testing your 1RM using several 3-4 week micro-cycles. However, that is a discussion for another day.

Today I want to address the 1RM test itself, or more accurately the max effort test. If you are not in a competition at that exact moment, there is really no need to attempt a true 1RM. As long as you have a stable frame of reference for your max effort attempt, you will be able to quantify your progress. I would like to suggest using 2RM for your max effort attempt. The reasons for this are several – safety, psychological, CNS activation, and time under tension.

Strength coach Christian Thibaudeau explained it best throughout a series of 6 tweets titled “2RM better than 1RM for max effort.”

2RM better than 1RM for max effort

In case you are not subscribed to Christian’s Twitter feed or Facebook page, allow me to re-print his thoughts below:

  • REASON 1: puts you in a better mindset for success; implies that you will succeed on the first rep
  • REASON 2: safer as you can always stop after the first rep if you don’t feel the second
  • REASON 3: more practice with near-maximal weights, better development of strength-skill and CNS
  • REASON 4: MUCH less negative impact on CNS (measured by HVT monitor) with a 2RM vs. a 1RM.
  • REASON 5: have a much lesser psychological strain than 1RM and don’t require being in the zone as much
  • REASON 6: more fatigue (stimulation) imposed on the recruited FT fibers = more growth stimulation

Connect with Christian on Twitter

Top 6 Ab Training Mistakes

Want thick, dense abs that stand out like a washboard? Want a ripped midsection with veins and shredded striations? No? How about this: Want to look good naked?

Well, you will never achieve any of those goals if you train your abs once a week with three sets of crunches for 100 reps, or if you eat like a horse. Avoid these 6 common abdominal training mistakes and your abs will dial in. Whether you are a bodybuilder, an athlete, or a novice, chances are you are making several of these mistakes in your training right now. Take heed!

Female and Male Abs
A great example of male and female abs gone right.

The Top 6 Abdominal Training Mistakes

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Introducing JackedPack

Deciding which nutritional supplements to take is a challenge for most people. The sports nutrition market is currently so over saturated in most categories that it makes it very difficult to discern which products actually work, which ones taste good, and/or provide the best value for money. It’s silly to go out uninformed and drop $50+ dollars on a single product and get a nasty surprise if the quality isn’t up to par.

Jacked Pack

JackedPack solves this problem by taking guesswork out of the equation. For under $10/month, subscribers receive a monthly box of new samples from the best brands in sports nutrition delivered right to their door. This way members can test a wide variety of products ranging from standard supplement categories like pre-workouts, protein powders, fat burners etc. to unique items like protein cookies and breads. As they like to say,

“It’s like Christmas for meatheads every month!”

If members enjoy the samples, they can buy the full size items through JackedPack at a great discount.

The guys at JackedPack are also building a likable brand with a great sense of humor that comes through on their online content, workout articles, and monthly product descriptions.

Team JackedPack will be contributing some content to Project Swole in the coming months so check them out at www.JackedPack.com and use the promo code SWOLE to get 50% off your first month.

Connect with JackedPack on Facebook and Twitter, but always place your order through the links here at Project Swole so JackedPack will know that Swole sent you!

I received my first JackedPack the other day. Took some pictures. I’ll post a review shortly when I have a chance to go through it and try a couple things.

Top 6 Arm Training Mistakes

Want big arms? Want lean, shredded arms? Then don’t make any of these arm training mistakes. Here are 6 great arm training tips for bodybuilders, fitness athletes, sports athletes, and newbies alike. Forget the myths, stop the mistakes, and train your arms proper!

Arm Training Mistakes

The Top 6 Arm Training Mistakes

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How to Gain Lean Muscle Fast

Are you in the market to gain muscle?
Lean Muscle Chick
Building some hardcore muscle—without gaining fat along with it—is easier than you might think.

Here are some tips to start building muscle today.

Pump Up With Protein

Because muscle fibers are made up of many different proteins, protein is the #1 necessary ingredient to build muscle.

One study found participants who ate 20 grams protein every 3 hours significantly increased muscle building potential, compared with those who ate 40 g every 6 hours. [1] So, eating good amounts of protein throughout the day feeds muscles and keeps them raring to go.

The ideal daily protein intake is about 1 g protein per pound body weight. [2] So, a 200-pound man should eat about 200 g protein a day. Of course, this differs depending on individual needs.

The best high protein foods to eat are chicken, turkey, fish, lean beef, eggs, beans, nuts, milk, and cheese. [2]

Many bodybuilders also use protein supplements, which provide a heavy dose of pure protein. Whey protein powder is generally the best choice because it has high protein content and lots of muscle-building branched chain amino acids. [3]

Be careful, though. Protein shouldn’t make up more than 30% of your caloric intake. Too much protein increases risk of kidney problems, dehydration, and other issues. [4]

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