Secret Eaters

by Kyn Chan

Secret Eaters was a British TV program series that followed people who tried to lose weight. So there would be cameras following people in the course of a day.

Naturally cameras do not forget so the footage is recorded. When the people being recorded revealed what they ate there were often discrepancies between the footage and what the participant to the show recorded.

So being brutally honest either the camera people were lying and concocting evidence or the participant forgot to report everything. Now, this theme continued to repeat itself throughout the series. It showed participants did not report their full consumption. The secret eaters nearly always avoided reporting specific meals - so it is likely some snacks, going to the pub with friends and restaurants, had become so habitual and part of life that people no longer thought they were eating (sort of like sleep walking).

(Break times, going out and in between meal times were often not fully reported by the secret eater/participant but was captured by the camera.) This is very likely one of the areas where people who say calorie counting does not work fail - because large sources of calories are not being recorded - somehow only breakfast, lunch and dinner (and supper) was recorded but not snack times.

To emphasis, on virtually every show secret eating happened. (Is it realistic to say the show hired actors to take the place of the secret eater on every show?)

This is so simple and should be common knowledge to record everything. (Every snack bar, packet of crisps and cake, pint of beer, glass of wine, bottle of coke etc should be recorded. Just because something is easy to eat or drink does not mean it should be omitted.)

Now, it may be impractical but if we managed to record all our eating times throughout the day then it is likely we could catch ourselves out - or get a friend to do it if they live with us.

In the mean time calories do count but they are not fully accurate depending on the macro ratio and micronutrients we get with it. But generally, it is so rare for someone to have a real calorie deficit and not be losing weight. I can't think of an example, if someone finds that person I would love to interview them. (There are even claims that humans can photosynthesis like plants but that is a story for another time.)

Eat carbs, lose weight: How carbohydrates can help you eat less AND burn more calories

By LOUISE ATKINSON

For years they’ve been a no-no — but now a diet taking America by storm says bread, pasta and potatoes can help you drop half a stone in a week...

Low-carbohydrate diets have been all the rage for some time. And with an estimated 15 per cent of the UK population following a reduced-carb diet at any one time, they’re certainly popular.

But, as anyone who has tried one can testify, there is something about carbohydrate denial that seems extraordinarily punishing.

Carbs are, after all, so tempting —whether it’s the smell of freshly baked bread or the delicious sight of buttery new potatoes.

But the low-carbohydrate message has become so entrenched in modern diet wisdom that pasta, bread, rice and potatoes have been widely accepted as being intrinsically ‘bad’. 

But does it have to be this way? A new diet plan claims not, positively encouraging its followers to eat spaghetti and jacket potatoes with meals yet claiming it’s possible to still lose up to 6lb in a week.

It goes against everything we’ve been told by the likes of the Dukan and Atkins diets, but studies have shown that not all carbs are bad. Some contain a substance called resistant starch which, when consumed in quantity, actively encourages weight loss.

Found in ordinary foods — such as bananas, oats, beans and potatoes — resistant starch is so-called because it appears to resist digestion.

This starch travels through the digestive system nearly intact, producing fatty acids that stimulate fat-melting enzymes (particularly in the abdominal area), encouraging your liver to switch to a fat-burning state, preserving muscle mass (so stoking up your metabolism) as well as boosting satiety hormones, meaning you feel fuller for longer.

Frances Largeman-Roth, The Carb Lover’s Diet is a diet plan which, the authors claim, guarantees rapid but long-term weight loss.

Both authors are vehemently against the low-carb message, believing Atkins-style diets are difficult, unnatural and ineffective long-term. They claim our bodies and brains have evolved to eat starchy foods and willpower alone can only hold back on centuries of evolution for so long before we crack and all those good intentions are lost to a carb-rich feeding frenzy.

OUR GUIDE TO 'RESISTANT STARCH' SUPER FOODS

Green bananas are the hero food of the resistant starch diet. If you eat one slightly green banana a day, you get a guaranteed 12.5g of resistant starch to help you lose weight without feeling hungry. Increase your daily intake of the
following foods, which are rich in resistant starch:

• Green banana 12.5g
• Ripe banana 4.7g
• Oats, uncooked (50g/2oz) 4.6g
• Cannellini beans (125g/4oz) 3.8g
• Lentils, cooked (100g/3.5oz) 3.4g
• Potato, cooked and cooled 3.2g
• Chickpeas, cooked (125g/4oz) 2.1g
• Wholewheat pasta (150g/5oz) 2g
• Pearl barley, cooked (75g/3oz)
• White pasta, cooked and cooled
• 150g/5oz) 1.9g
• Kidney beans (125g/4oz) 1.8g
• Potato, boiled with skin 1.8g
• Brown rice, cooked (100g/3.5oz) 1.7g
• Pinto beans, cooked (125g/4oz) 1.6g
• Peas, frozen (75g/3oz) 1.6g
• White pasta, cooked (150g/5oz)
• Black beans, cooked
• (125g/4oz) 1.5g
• Millet, cooked (75g/3oz) 1.5g
• Baked potato with skin 1.4g
• Pumpernickel bread (one
• slice) 1.3g
• Polenta, cooked (8tbsp) 1g
• Potato crisps (25g/1oz) 1g
• Cornflakes (25g/1oz) 0.9g
• Rye bread (one slice) 0.9g
• Puffed wheat (15g/0.5oz) 0.9g
• Tortillas (one) 0.8g
• Rye crackers (two) 0.6g
• Wholemeal bread (one slice) 0.3g

Kunes and Largeman-Roth have devised and tested a diet that promises weight loss without carb-denial, which hinges on resistant starch. They quote more than 200 studies at respected universities around the world, which show resistant starch to be an effective appetite suppressant and metabolism booster.

Research at the University of Surrey found that consuming resistant starch in one meal caused participants to consume 10 per cent fewer calories (roughly 150 to 200 calories for the average woman) during the next day because they felt less hungry. 

Another study showed that resistant starch increases the activity of fat-burning enzymes and decreases the activity of fat-storage enzymes, meaning stomach-fat cells were less likely to pick up and store calories as fat.

Results seem to indicate that adding a little resistant starch to your morning meal is enough to shift your body into fat-melting mode, enabling you to burn nearly 25 per cent more calories a day.

Meanwhile, you’ll eat about 10 per cent fewer calories because you don’t feel as hungry. Most of us naturally consume around 4.8g of resistant starch a day, but the authors believe increasing your intake to ten to 15g a day is enough to trigger a swift and simple route to weight loss.

They have devised a quick-start, seven-day diet plan which, they say, guarantees rapid 3lb to 6lb of weight loss, and a separate long-term strategy for incorporating healthy carbohydrates — particularly those containing resistant starch — into your life to ensure weight continues to come off, and stays off.

STAR CARBS

• BANANAS are your richest source of resistant starch. They are also rich in appetite-suppressing fibre (3g each) and contain the amino acid tryptophan, which is converted into the calming brain chemical serotonin to help you relax and improve your mood.
• Nearly half the starch in BEANS is resistant starch, making them a powerful weight-loss ally. They are also an incredibly rich source of fibre. A Canadian study found that people who ate beans regularly tended to weigh less and have a smaller waist than those who didn’t (they were also 23 per cent less likely to become overweight over time).
• In addition to the fibre and resistant starch they contain, POTATOES are a natural source of a proteinase inhibitor — a natural chemical that boosts satiety hormones and  curbs appetite.
• POLENTA — this cooked cornmeal is naturally high in resistant starch, but is also rich in fibre and contains a decent amount of protein. It can be cooked into a creamy consistency or baked into crunchy sticks (chop small to make nutritious crutons).
• BROWN RICE digests more slowly than white. One study found that blood sugar levels were 24 per cent lower in people who ate brown rice than those who ate white.
• BARLEY is rich in resistant starch and both soluble and insoluble fibre which reduces appetite and  aids digestion.

DIET RULES

Stick to the daily plan (below) or mix and match meals, but to lose weight quickly, follow these rules:

• Eat at least 1g of resistant starch with each meal and aim for a minimum daily 10g total.
• At lunch and dinner, ensure resistant starch fills a quarter of your plate and the remaining three quarters is lean meat and low-fat dairy products, fruit and vegetables.
• Write down everything you eat in a food diary, highlighting all foods high in resistant starch (research shows that dieters who jot down what they ate lost weight more quickly than dieters who didn’t, and keeping a food diary helps dieters follow their plans without cheating).
• Ban artificial sweeteners. Studies show they may increase your cravings for sugary foods. Fake sweeteners are up to 600 times sweeter than sugar and numb your taste buds to the natural sweetness of good-for-you carbs such as berries and other fresh fruit.
• Eat one snack a day to prevent between-meal bingeing (the longer you wait to eat your snack, the easier it will be to stick to the diet).
• Don’t skip meals. Sticking to a regular pattern maintains blood sugar levels and keeps hunger at bay.
• Keep trigger foods out of the house. This means you are less likely to lose your self-control and scoff them down.
• Drink eight glasses (240ml) of water each day, so you don’t mistake thirst for hunger. Don’t drink liquid calories. On the seven-day kickstart plan, you can drink water, coffee and tea (black, green or herbal, without sweeteners, but with up to two teaspoons of semi-skimmed milk), but skip fruit juice, alcohol and fizzy drinks (even diet drinks or sparkling water), which make you look and feel bloated.
• Sit down to every meal. Grabbing something and eating it over the sink sets you up for overeating. It doesn’t give you a chance to be mindful about your food, and you’re less likely to pay attention to the serving size. Eat slowly and avoid TV, music and even dinner companions — all of which can cause you to overeat.
• Use smaller plates (try your salad plate instead of your dinner plate) and keep portion sizes small.
• For a quick boost, try this fat-flushing cocktail, which includes metabolism-boosting ingredients that will help speed you to your goal: Take two litres of green tea, juice from one orange, juice from one lemon and juice from one lime. Mix together in one large jug. Serve hot or iced. Keep in the fridge for up to three days.
• 
  

THE RECIPES

Prawn Stir-Fry with Ginger (serves two)

Heat 2tsp sesame oil in a pan and add 2tbsp soy sauce, 1tbsp honey, 1 tbsp grated ginger, two chopped garlic cloves. 

Cook for one minute. 

Add 400g/14oz stir-fry vegetables, 75g/3oz prawns and 300g/10oz cooked brown rice and cook for eight minutes. 

Serve topped with 2tbsp flaked almonds and one chopped spring onion.

Chicken pasta primavera (serves two)

Cook 50g/2oz wholemeal pasta then cook 125g/4oz cooked chicken strips with one sliced onion, three finely chopped garlic cloves, a 400g/14oz can of chopped tomatoes, salt, pepper and 1tsp dried oregano for eight to ten minutes before combining with cooked pasta, one courgette sliced lengthways into ribbons and 2tbsp parmesan cheese.

Grilled burger and  three-bean salad (serves two)

Divide 175g/6oz lean minced steak into two and shape into a thick patty, cooking for six minutes on each side. 

Combine 75g/30z green beans, 125g/4oz rinsed canned cannellini beans, 125g/4oz rinsed canned kidney beans, 100g/3.5oz finely chopped carrot and half a chopped green pepper with 2tbsp low-fat vinaigrette in a bowl. 

Serve burgers in wholemeal  buns topped with lettuce and sliced tomato. 

Fish Tacos with coleslaw (serves four)

Sprinkle 700g/1lb 8oz fish fillets with salt, pepper and cooking spray and cook in a non-stick pan for ten to 12 minutes. Mix 3tbsp low-fat yogurt with 2tbsp lime juice, 1tbsp dark sesame oil, 2tsp grated fresh ginger, 1tsp honey and coat 350g/12oz coleslaw mix (shredded cabbage, carrot, lettuce). 

Divide the fish between warmed tortillas and top each with the coleslaw.

YOUR SEVEN-DAY KICK-START CARB DIET PLAN

This plan has been devised to provide a healthy, balanced diet that maximises resistant starch intake, but restricts calories to 1,200 a day, promising dramatic weight loss of 3lb to 6lb in just a week.

MONDAY

Breakfast: Banana shake (blend one banana, 250ml/12fl oz semi-skimmed milk, 2tsp honey with ice) or a wholegrain chewy cereal bar plus one banana.

Lunch: Chicken pitta (stuff a wholemeal pitta with 40g/1½oz baby spinach, 125g/4oz cooked skinless chicken strips, tossed with 2tbsp lowfat vinaigrette).

Dinner: Griddled salmon and parmesan potatoes (baked potato with salt, pepper and 2tbsp grated parmesan cheese) with salad.

Snack: One 180ml/6fl oz pot low-fat Greek yoghurt with 2tsp honey and
2tbsp rolled oats.

TUESDAY

Breakfast: Banana nut porridge (cook 50g/2oz oats with water and top
with sliced banana, 1tbsp chopped walnuts and 1tsp cinnamon) or a banana with 1tsp peanut butter.

Lunch: Hard-boiled egg, 25g/1oz cheddar cheese and one sliced apple
on three rye crackers.

Dinner: Prawn stir-fry with ginger (see recipe above).

Snack: Cannellini and herb hummus with crudites (mash 65g/2½oz canned white beans with 2tsp olive oil, 1tbsp chopped chives and 1tbsp lemon juice and serve with 75g/3oz sliced raw vegetables).

WEDNESDAY

Breakfast: Banana shake Plus (blend one banana with 350ml/12fl oz semi-skimmed milk, 2tsp honey, ice and 2tsp ground flaxseed).

Lunch: Big chopped salad of 125g/4oz salad leaves, 125g/4oz canned
chickpeas, 100g/3½oz grated carrots, 50g/2oz shredded red cabbage,
1tbsp grated parmesan, 2tbsp chopped walnuts, 2tbsp dried
cranberries, all tossed in 2tbsp low-fat balsamic vinaigrette.

Dinner: Black bean tacos (rinse and drain 400g/14oz of black beans and heat through, warm two tortillas, then divide beans between the two, stuffing with 75g/3oz shredded lettuce, 175g/6oz grated carrot and
60ml/2fl oz salsa). 

Snack: 2tbsp salsa mixed with 2tbsp black beans (rinsed and drained) with eight tortilla chips.

THURSDAY

Breakfast: Banana berry shake (blend one banana, 350ml/12fl oz
semi-skimmed milk, 2tsp honey, ice and 40g/1½oz berries) or wholegrain
chewy cereal bar and a banana.

Lunch: Chicken pitta sandwich (40g/1½oz baby spinach, half a sliced
red pepper and 125g/4oz cooked chicken tossed in 2tbsp low-fat vinaigrette and stuffed into a wholemeal pitta).

Dinner: Chicken pasta primavera (see recipe above).

Snack: Two crackers with 2tsp almond butter.

FRIDAY

Breakfast: One slice of toasted rye bread topped with 1tbsp almond butter and one banana.

Lunch: Hard-boiled egg with 25g/1oz cheddar and an apple on three rye crackers. 

Dinner: Grilled burger and three-bean salad (see recipe above).

Snack: Trail mix (15g/½oz cornflakes, 2tbsp flaked almonds and 2tbsp
dried cherries). 

SATURDAY

Breakfast: Banana-cocoa shake (blend one banana with 350ml/12fl oz semi-skimmed milk, 2tsp honey, ice and 1tbsp cocoa powder) or wholemeal chewy cereal bar plus a banana.

Lunch: Big chopped salad (see Wednesday).

Dinner: Fish tacos (see recipe above).

Snack: 2tbsp oats and 2tsp honey in a small tub of low-fat yogurt.

SUNDAY
Breakfast: Banana and almond butter toast (top one toasted slice of
rye bread with 1tbsp almond butter and a sliced banana).

Lunch: Hard-boiled egg, 25g/1oz cheddar and sliced apple on three rye crackers.

Dinner: Grilled salmon served with parmesan potatoes.

Snack: 25g/1oz baked potato crisps.

Extracted from The Carb Lover’s Diet: Eat What You Love, Get Slim For Life by Ellen Kunes and Frances Largeman-Roth (Hamlyn).

Comments:

High carb low fat works because there is a calorie deficit. When you count through the calories there is always a calorie deficit. Most of the carbs mentioned above are not as calorie dense as foods that contain fat. So you will need to eat a lot of them - most people fail because they pick foods that contain more fat than the above (so not a calorie deficit) or they don't eat enough calories worth of the above mentioned carbs so feel ravenously hungry.

Looking through most very high carb low fat diet plans the chief complaint is that is that people do not feel satisfied and are left hungry. This pattern is so consistent that it seems to show the brain is wired up to love some fat. (I have found that fat is better at halting appetite than sugar or starch calorie to calorie. It is unfair to compare potato chips to fat because chips are fried in oil, therefore a good source of carbs and fat. A better comparison is pure oil to pure starch where the protein has been stripped away.)

Grains have received a bad rap but when they are hydrated they don't actually contain many calories.

Looking through the 1200C diet plan there are fat sources in the form of salmon, lean ground beef, cheese, egg, flaxseed, almond butter, walnuts, olive oil. With the exception of cheese, beef, egg and olive oil these all supply ample amounts of essential fatty acids. Flax and salmon add substantial amounts of omega 3 fatty acids. The grain selected is wholemeal wheat which also contains smaller amounts of omega 6 fatty acids. (Strictly speaking this is not a very high carb diet, low fat diet.) Once again 1200C is too few calories for most people. It is not the carbs but the low calories that causes weight loss!)

As for protein sources which are very good at reducing appetite you have salmon, beef, skimmed milk, cheese, chicken, beans are mentioned several times, flax and nuts.

(Fats and proteins are extremely good at reducing appetite. The resistant starches above are low in calories and require more digestion than simple and fast digesting carbs.)

As for balanced there could be better sources of vitamins D and K2. Adding much more green leafy vegetables like spinach, watercress and romaine lettuce would substantially increase the amount of water soluble micronutrients.

How Testosterone Levels Affect Muscle Growth and Fat Loss

By Michael Matthews

Higher testosterone levels are often equated with more muscle growth and fat loss. Is it that simple?

If you ask the average gym goer what single physical factor most affects muscle growth and fat loss, they would probably answer “testosterone levels.”

And they’re right.

Testosterone is certainly a primary hormonal driver of muscle growth. Research has shown that anabolic steroids, which drastically raise testosterone levels, given to even young, healthy mencan induce muscle growth and fat loss without any exercise whatsoever.

Thus, it would be fair to assume that the higher our testosterone levels are, the more muscle we build and the leaner we get, right?

Well, this is where things get interesting.

Testosterone Levels and Muscle Growth

We already know that dramatically elevating testosterone levels induces muscle growth.

Yes, if you take enough of the right steroids, your testosterone levels will skyrocket, and if you lift weights regularly, you will be able to achieve more muscle growth than if you were drug-free.

But here’s something that most people don’t know:

Fluctuation of testosterone levels within the physiological normal range does not affect muscle growth.

That is, if your testosterone levels are right-down-the-middle normal, and you increase them to a high-normal, you may feel a little better and notice a boost in libido…but it won’t enable you to build more muscle.

I know that sounds kind of blasphemous, but it’s actually been scientifically proven.

Charles R. Drew University of Medicine and Science conducted and published a study about a decade ago wherein they administered varying amounts of  testosterone enanthate along with drugs to inhibit natural testosterone production to young, healthy men for 20 weeks.

While higher testosterone levels did produce greater muscle gains, it wasn’t as pronounced as you might think.

What researchers found was that so long as testosterone levels were within the physiological normal range, between 300-1,000 ng/dl, muscle growth didn’t change very much. That is, the subjects on the low end of normal weren’t that far behind subjects on the high end in terms of muscle growth.

A statistically significant increase in muscle growth wasn’t seen until testosterone levels surpassed the top of “normal” by about 20-30%.

Now, this study does have a limitation: subjects weren’t exercising. While total amounts of muscle and strength gained would clearly have been higher if they had been weightlifting, the relationship between testosterone levels and overall muscle growth would still be seen.

This was partially demonstrated by another study, this time conducted by McMaster Universitywith young, resistance trained men.

Subjects lifted 5 times per week for 12 weeks, and followed a standard dietary protocol (high-protein intake, post-workout nutrition, etc.). The primary finding of the study was that the exercise-induced spikes in anabolic hormones like testosterone, growth hormone, and IGF-1, which all remained within physiological normal ranges, had no effect on overall muscle growth and strength gains.

That is, all subjects made gains in muscle, but the variations in the size of the hormone spikes among them had no bearing on the results.

The key takeaway here is not that you should take steroids, but that things you can do to naturally raise your testosterone levels are unlikely to affect your muscle growth.

And speaking of steroids, the above findings are in line with steroid research as well.

For instance, researchers at Maastricht University conducted an extensive review of literature related to the use of anabolic steroids and found that the muscle gains in people engaging in resistance training while on anabolic steroids mostly ranged between 2-5 kg (4.5-11 pounds) over the short term (less than 10 weeks). The largest amount of muscle growth researchers found was 7 kg (15.5 pounds) over 6 weeks of weightlifting while on steroids.

The point is this:

Even steroids don’t always dramatically increase the amount of muscle you can build (it depends what you take, in what dosages, and for how long), so what does that tell us about how fluctuations of testosterone in the normal physiological range relate to muscle growth?

Testosterone Levels and Fat Loss

Unlike muscle growth, researchers at the Charles R. Drew University of Medicine and Science did find that fluctuations of testosterone within the physiological normal range had significant effects on body fat percentage.

The higher the testosterone levels, the leaner subjects were. And conversely, the lower the testosterone levels, the fatter they were. When researchers decreased certain subjects’ testosterone levels from the baseline average of 600 ng/dl to around 300 ng/dl, they saw a dramatic 36% increase in fat mass.

Although the exact mechanisms behind this aren’t fully understood just yet, research has show that testosterone directly inhibits the creation of fat cells and that low testosterone is a contributing factor to obesity.

Most liver transplants by 2020 will be 'linked to over-eating, not alcohol'

Expert warns that UK faces major and growing challenge in coming years as more Britons are diagnosed with non-alcoholic fatty liver disease

Most liver transplants are expected to be linked to over-eating rather than alcohol abuse by 2020, an expert has said.

Dr Quentin Anstee, a consultant hepatologist at Newcastle University and the Freeman hospital, warned that the UK faced a “major and growing challenge” as increasing numbers of Britons are diagnosed with non-alcoholic fatty liver disease.

A third of Britons are thought to have the condition, according to researchers, which is caused by people eating more than their livers can cope with.

Newcastle University is set to be the centre of a new Europe-wide research programme into liver disease, with Britain among the worst-affected countries.

Anstee said: “Non-alcoholic fatty liver disease is one of the major and growing challenges facing the UK.

“With such a large proportion of the population at risk, the challenge is identifying which individuals we need to home in on.

“There has been a shift in the entire population. The truth is that the man in the street is carrying a few more pounds than a decade ago. The rate of liver disease has increased 400% since the 1970s.

“It’s predicted that by the end of this decade, non-alcoholic fatty liver disease will be be the most common underlying reason why people are required to have liver transplants, overtaking alcohol.”

Non-alcoholic fatty liver disease covers a wide range of conditions caused by a buildup of fat within the liver cells. It is usually seen in people who are overweight or obese.

Most people with the disease only carry small amounts of fat in their liver, which does not usually cause any symptoms. The early form of the disease is known simply as fatty liver, or steatosis.

According to a study in the Lancet published at the end of last year, 33% of Britons have the condition.

Details of the research programme based at Newcastle University are set to be announced later this month.

What Makes Muscles Grow?

by Robert Libertine Starr

If you want to develop more muscle, then you better get ready to do some hard work and prepare for slow gains. Learn about resistance training, diet and rest.

I'm sure that most people who have performed some form of resistance training have wanted to increase their muscle mass at one time or another. But the body is just naturally lazy and will only develop enough muscle to deal with the loads placed upon it. So, if you want to develop more muscle, then you better get ready to do some hard work and prepare for slow gains, for the body will only respond to a combination of resistance training, diet and rest.

TWO FORMS OF GROWTH

Muscle growth comes about because of hypertrophy or hyperplasia.

Hypertrophy is an increase in the size of the muscle due to an increase in the size of the muscle fibers, while hyperplasia is an increase in the number of muscle fibers.

Hypertrophy comes in two forms, sarcomere hypertrophy, an increase in the size of the contractile portion of the muscle; and sarcoplasmic hypertrophy, an increase in the non-contractile portion of the muscle.

Sarcomere hypertrophy involves a smaller increase in the diameter of the muscle, but muscle density increases. Sarcoplasmic hypertrophy shows an increase in muscle diameter and a decrease in density. All hypertrophy will involve both processes; the ratio is dependent on training intensity and frequency.

Heavy training on a regular basis will make you feel solid whereas someone who trains for the pump with light weights will feel soft. If you are interested in improving performance, than strive for sarcomere hypertrophy. Sarcoplasmic hypertrophy is only beneficial if an increase in body weight is more important than an improvement in performance.

HYPERPLASIA AND WHAT YOU SHOULD KNOW

Hyperplasia is the splitting of muscle fibers, resulting eventually in a greater number of fibers the same size as the originals. It has been said that the number of muscle cells one is born with is all they will ever have, and the splitting is not new fibers but damage to existing fibers. Russian sports scientists claimed to find hyperplasia in swimmers' shoulders. Swimming is training at a high speed with low resistance.

Other researchers have produced hyperplasia in chickens and grouse by hanging them by their wings for a few days. I do not know if hyperplasia is possible, but if you want to do a little experiment, I would train at high speed as opposed to hanging yourself in a stretched out position for the weekend.

BREAKING DOWN

The process of muscle growth is not known for sure, but most theories are based on the idea that lifting breaks down the muscle, and growth results from over-compensating to protect the body from future stress. The human body breaks down and rebuilds all of the muscles every 15 to 30 days. Lifting speeds up the process due to an increased need for fuel. Rebuilding peaks 24 to 36 hours after training and continues at increased rates for as much as 72 hours.

The muscle hypoxia theory is that weight training decreases muscle oxygen content, and that triggers protein synthesis. It came from the fact that lifting loads over 60% of maximum temporarily cuts off blood flow. Restricting blood flow with a tourniquet does not result in muscle growth, and pearl divers are not overly muscular, so the muscle hypoxia theory can be thrown out. Another theory is that training increases blood flow and the increased nutrient supply is responsible for growth.

It sounds good, but running increases blood flow and not too many distance runners have big legs. The ATP debt theory is that muscles use ATP contract, so ATP will break down and the waste products will trigger increased blood flow and growth. It has been discounted because ATP levels are the same following exercising to failure as at rest, and runners still do not have big legs.

ENERGETIC THEORY

The energetic theory that is currently the most accepted is that muscle has a certain amount of energy at any given time, for growth, repair, and movement. Soviet sport scientists have referred to this as an individual's current adaptive reserve. Over time, with a lot of hard work, the body becomes more efficient at breaking down and rebuilding muscle, which shows an increase in the current adaptive reserve. Increased energy supply allows more work to be accomplished, followed by increased growth.

TRAINING VOLUME

Medvedyev, the long time Soviet weight lifting coach, wrote that training volume is the determining factor in muscle growth. He recommends that if a weightlifter wants to stay in the same weight class, he should train with singles, and if the lifter is trying to go higher a weight class, he should train with sets of three to six reps.

Anthony Ditullio adds that strict exercise performance, minimal rest between sets, and the volume of work in a limited time are the primary factors in muscle growth. Obviously, the more work performed, the greater need for energy.

A maximum single is the most work that can be performed in an instant, but because it lasts a limited time, only a small amount of protein is broken down. High repetition sets with light weight also require a small amount of fuel supply. Medium repetition sets with maximum weights require a larger fuel supply, resulting in an increased protein breakdown, which leads to a bigger rebound in energy stores and increased muscle growth.

DURING YOUR TRAINING SESSION

Lifting weights is a stress, and to counteract the stress and as part of the super compensation, hormones are released. Growth hormone, insulin, insulin-like growth factor, testosterone and cortisol are the hormones released after or during weight training.

Cortisol breaks carbohydrates down for fuel. Growth hormone, insulin, and insulin-like growth factor work together to inhibit the breakdown of muscle by increasing nutrient flow into the muscle. Growth hormone is released in greater amounts following exercise and controls the release of insulin-like growth factor, which is the primary anabolic hormone. Testosterone stimulates the nervous system to send stronger signals and signals the muscle to rebuild.

Growth hormone, insulin, and insulin-like growth factors are now being used as performance enhancers to increase muscle mass, and even though they are banned substances, they are difficult to detect.

LONG-TERM USE WILL HAVE SERIOUS SIDE EFFECTS

Proper nutrition is necessary, most specifically protein! Nutritionists recommend less than one gram of protein per kilogram of body weight or less to maintain health, but more than two to three grams of protein per kilogram have been recommended for weight gain. Protein is used for growth, repair and hormone production. Only twenty to thirty grams of protein can be used at any time except following exercise or fasting; additional protein ends up being stored as fat. This supports eating several small meals throughout the day.

The great Paul Anderson and Doug Hepburn and others famous for their muscle mass put an emphasis on liquid protein because liquid foods are easier to digest in greater quantities. The liquid protein can be consumed during or immediately following exercise. Michael Salvanti, who put a lot of effort into studying what it takes to increase muscle mass, gained twenty pounds in four months, after not gaining any weight in the previous four years, by drinking eight ounces of his protein shake.

Salvanti scheduled his shakes as a part of his training program. Consuming protein and carbohydrates right after lifting has also been shown to increase insulin release and speed up recovery.

THE IMPORTANCE OF STRESS ON THE BODY

Research has shown that in order to increase muscle mass, stress must be put on the body, leading to increased hormone release, and increased flow of nutrients into the muscle, and with rest, muscles will grow. If someone asked me what they should do to add some serious amounts of muscle, I would recommend three sets of 8 to 12 reps with all the weight that you can handle for the bench press, bent over rows, combined with a light set of 8x12 reps for full squats, followed by an all out set of 20 in the parallel squat.

I would finish each training session with stretching and cool down, light aerobic work and a large protein added shake. On non-lifting days it is essential that you rest and work out the kinks with a swim, or walk or light bike, but do nothing that involves impact. Best of luck and remember, "luck is when opportunity meets preparation."

REFERENCES

1. Ditullio. The Development of Physical Strength.
2. Kraemer. Hormonal Mechanisms Related to the Expression of Muscular Strength and Power.
3. Medvedyev. A System of Multi-year Training in Weightlifting.
4. MacDougall. Hypertrophy or Hyperplasia Strength and power in Sports.
5. Silvanti. The Production of Muscular Bulk.
6. Siff. Super training.
7. Strossen. Super Squats.
8. Zatsiorsky. Science and Practice of Strength and Power.

How Accurate Are Cardio Machines' Calorie Burn Displays?

What you don't know could be hurting your workout and your waistline

BY ASHLEY OERMAN

The question: "I just exercised on a cardio machine. Did I really burn as many calories as the machine says I did?"

The expert: Greg Justice, an exercise physiologist and author of Mind Over Fatter

The answer: In a word, no, says Justice. Most cardio machines use your weight and age to calculate the calorie burn for the average person meeting those two conditions. What it's not always accounting for: your gender, height, body fat percentage, and fitness level. All of those things determine how many calories you're actually burning. So if two women both weigh 135 pounds but one has 20 percent body fat and the other has 35 percent body fat, for example, they're not going to burn the same number of calories when they do the same exact workout, says Justice.

A machine’s calorie count could also be impacted by the kind of machine it is. In an experiment done by the University of California, San Francisco's Human Performance Center for Good Morning America in 2010, treadmills overestimated calorie burn by 13 percent, stair climbers by 12 percent, and stationary bikes by seven percent. The worst offender? The elliptical, which overestimated calorie burn by 42 percent. Yikes!

Bummer, right? But the problem here is not only the misdirected ego boost you feel as that number climbs higher—the erroneous blinking screen could also wreak havoc on your waistline and your endurance. "Problem with taking that number literally," says Justice, "is that someone thinks they burned 1,000 calories, then thinks they can eat 1,000 calories' worth of food." Plus, says Justice, a person might be tempted to do a slow and steady workout instead of an intense, fast sweat session—which, he says, helps you burn more calories post-workout—since the calorie counter looks higher after 40 minutes rather than 15. The point is, even if the number on the screen is higher after a long, moderate workout, your metabolism isn't as revved up as it would be after a speedy, hard workout.

But before you swear off indoor equipment forever, Justice says there is a very valuable purpose for those calorie counters: Instead of taking the counts literally, you can use them to gauge how hard you're working. Try this method: Write down what your screen says after a cardio machine workout. Then, try and top it each gym visit in the same amount of time.

And if you still want to keep track of the calories you're torching, Justice recommends using this formula from a 2005 study in the Journal of Sports Sciences: Calories Burned = [(Age x 0.074) - (Weight x 0.05741) + (Heart Rate during exercise x 0.4472) - 20.4022] x Time / 4.184. (Easy, right? Hah!) Though, he says, there's no perfect way to measure calorie burn because there are so many variables involved.

Comments:
The most accurate way to measure calories burned is the room calorimeter where the subject remains for a few days. The walls of the room absorb heat produced by the subject. There are calculations to take account for heat produced by machinery (eg gym machines) and hot food. (This is quite expensive).

I always am looking at gym machines and thinking how come I have not burned a single calorie yet - I have moved a great deal already. We really are very efficient.

What is life like as a 'strongman'?

They cram themselves into small hatchbacks, spill over airline seats and travel the world on their own money for acclaim and camaraderie. Chris Stokel-Walker meets those competing to be the world's strongest man.

Standing 6ft 4in (1.93m) tall, weighing 21 stone (133kg) and with 22-inch biceps rippling out of his red t-shirt, Mark Felix is an immovable man mountain.

Felix was one of 12 men who competed at Gateshead's International Stadium for the right to attend the final of this month's World's Strongest Man competition in China.

The soft-spoken Grenadian, who lives near Accrington, is a seven-time World's Strongest Man competitor. At 47, he is older than many strongmen.

"With strongman training you need to get everything involved - from power lifting, to Olympic lifting, to general bodybuilding training," he explains.

A strongman event can see competitors loading a vehicle with heavy items, the yoke, where they carry 1,000lbs (454kg) 30m in 60 seconds, the deadlift, the shield carry, repetition lifting of a log, and the distinctive Atlas stones event.

A tweeted picture from Felix of a tuck box he had prepared for the contest shows a collection of almonds, chocolate, blueberries and oat flapjacks, alongside energy drinks.

"We have nuts and plenty of fruits and veg," he says. Felix's daily diet consists of six meals a day, accumulating 7,500 calories in all.

There's a lot of waiting around, he explains, in airports, hotels and motorway service stations on the way to and from competitions.

Though Felix is one of the best-known names in the UK sport, he sometimes works odd jobs as a plasterer when he takes time away from competitions to let his body recover.

Fellow competitor Lloyd Renals is an NHS physio. With a bald head, large beard and calves as big as many people's thighs, Renals looks rather like the stereotype of a lumberjack.

When Renals taps out a text on his mobile phone, it looks tiny in his hands.

Source

Comments:
Strong men are amazing athletes. To accumulate so much muscle and maintain it requires many calories. (Some strong men have to keep eating otherwise they can lose muscle mass).

When the emphasis is on strength and a little on stamina there is little interest in cutting.