Should You Use Glutamine?

Glutamine seems to be a pretty popular supplement as as many of you may know. Why is it good to supplement with, when you are not terminally ill or in a hospital bed? I have no idea. I remember hearing Bro Science that glutamine could help decrease muscle soreness, but I was unable to find any research to back this claim. If you're bored and want some entertainment check out the Bro Science here. Glutamine is a very important amino acid in our bodies. 'It is considered to be a major fuels for many cells including enterocytes, reticulocytes, stimulated lymphocytes, fibroblast and malignant cells. These cells share the common characteristics of relative rapid growth rates, high glicolitic rates, relative poor glucose oxidative capacity, and high glutaminase activity.' (Vasconcelos et al,…
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3 Habits For Improved Body Composition and Health

If you're a regular reader of this site, you know that I am a fan of both Intermittent Fasting and Habit-Based Nutrition. As the title states, I'm going to focus on 3 habits that you can make right now to improve your body composition and improve your health. 1. Make Protein A Priority This has been beaten to death, but pretty much every time I assess a clients nutrition they aren't consuming enough protein. You need 1g/lb of bodyweight of protein. If you're 120 pounds, you need 120 grams of protein. If you're 200 pounds, you need 200 grams of protein. It's a simple calculation. If you passed grade 4 math, I think you can multiply 1x1 right? Just kidding (kind of). In an ideal world you'd have your protein…
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Random Friday

This was a post from a year ago I believe: Another random friday for you. I will most likely expand on a couple of these topics in the next couple of weeks. Enjoy! CNN released an article last week, in which a man lost 27 pounds in two months eating mostly junk food. Not only did he shed of those pounds, he also lowered his LDL (bad cholesterol), raised his HDL (good cholesterol) and lowered his triglyceride levels. It was also revealed that he had a protein shake and a few types of veggies along with his diet. Personally, I think it’s an interesting test. However, he was in a caloric deficit of about 800 calories per day. So yes, he is going to lose weight with such a large…
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CLA For Fat Loss

In today's post I will be covering the effects of conjugated linoleic acid (CLA) for fat loss in humans. I'm sure many of you have heard of CLA, supplemented with it, or taken XYZ supplement that contains CLA as an ingredient. I will be going over a meta-analysis titled 'Efficacy of conjugated linoleic acid for reducing fat mass: a meta-analysis in humans.' Let's dig in and see how effective CLA is. First, let me briefly describe what CLA is. CLA is a a group of linoleic acid isomers found in meat and dairy products found in ruminants. CLA has numerous positive and negative effects on health, I will touch on this later. 'In nature, the most abundant isomer is cis-9,trans-11 (c9,t11), wheras in supplement forms CLA is typically sold as…
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My FMS II Experience

I attended the FMS II certification last weekend and had an absolute blast. I wrote in June about how I liked my FMS I. I realized in that article I didn't really write about what the FMS is, how it's used, and why it's used. Let's have a look at this first. The FMS (Functional Movement Screen) is a screening tool used to predict risk for musculoskeletal injuries. Various individuals in the health and medical field are using the FMS with their patients/clients. The screen consists of 7 functional movements. A few of the movements have extra screen which identifies if your client has a shoulder impingement problem and/or low back pain in flexion or extension of the spine. In the case that they do have pain, you know that…
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Caffeine: Implications on Fat Loss

I'm sure many of you have heard that caffeine can be used as a supplement to increase fat loss. In this article I will examine if this is true or not. I will also go over how caffeine may or may not hep us lose fat. As per usual, I'll provide you with evidence and you can make your own mind up. Caffeine is found in various drinks and even some food. Caffeine is present in beverages or food. It may be there naturally, in the case of coffee and tea. It may also be added to beverages and food, such as energy drinks, some sweets and certain medications. Caffeine found naturally in drink is going to be different than caffeine found in say energy drink. Coffee will have polyphenols…
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"Clean" Bulking

This was on my mind a few days ago. Why you ask? I remember when I first started training, I'd nearly always refuse to eat "dirty" foods. By "dirty" foods I am talking about foods that are considered by most to be unhealthy. The word dirty, in the context of food is undefinable in my opinion now. However, back in the day, I considered dirty food to things like pizza, fast food, pop, candy etc. I used to think to myself that dirty food had an inherent characteristic, which made you fat. Through everything I have read and learned, I now know that just plain isn't true. As I've discussed numerous times, the body will gain or lose weight with any kinds of food you put in your mouth. Remember…
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Log Your Numbers Damnit!

Short post for Thanksgiving here. Sorry for the lack of content this week. I'll get some good stuff up for you all next week. Anyways... I rarely see people with log books when they go to the gym. I suppose they could have excellent memories... Although I highly doubt it. They're most likely just going to the gym to go through whatever program they memorized from a magazine. Well folks, I guess I haven't gone over this topic much but you need to do better than this if you are looking to progress. Whether your goal is fat loss, or muscle gain, you should be logging your progress. In terms of fat loss you may try to do as much work in as little time as possible. If you never…
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The Importance of Hip and Ankle Mobility For Athletes: Part I

Before I start anything, you should really read a little bit on the joint-by-joint approach to training. Check out this. Pretty much all sports which require running results in numerous knee injuries. In my case, I had numerous ankle injuries. Obviously injuries in general want to be avoided. Mobility isn't done nearly enough. How do I know this? I know quite a few athletes at my gym and I pretty much never see them doing mobility work. Is this applicable to everyone? Nope, but it never hurts to try right? In the joint-by-joint approach to training the ankle requires mobility, the knee requires stability and the hips require mobility. If you are lacking mobility at the ankle or hips, you will regain this mobility in the knee. The knee is…
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Masquerading Food

This post is going to talk about my opinions on energy bars etc. I will go into a little detail on the pros/cons of each and let you make your own mind up. The energy bar is going to make a great example for my purposes, because it is always marketed as being healthy. Specifically, I'll be examining the Elevate Me! bars that seem to have gained in popularity lately. There are multiple flavours of the bar. I will just use the nutritional information on their site for the strawberry apple pie because it's the first on listed: Calories: 250Kcal Carbohydrates: 38g Protein: 16g Fat: 4.5g As you know I'm not a low-carb advocate. I am however against the use of food masquerading itself as something healthy when it really…
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