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The Glycemic Index and Other Alternatives

[caption id="attachment_72" align="alignleft" width="225" caption="Graph showing the differences in glucose spikes between high GI and low GI Foods"][/caption]First off, I hope everyone had a great Christmas. Hope Mr. Claus treated you well this year and I hope you had a good sleep after your turkey hangover. I want to talk about the Glycemic Index (GI), Glycemic Load (GL), and Insulin Index (II). These three indices are used to calculate the rise in blood sugar or rise in insulin after eating different kinds of food. The GI compares the blood sugar spike in a food compared to the spike in blood sugar of 50 grams of glucose. Since glucose is the form of sugar our body uses after carbohydrates are broken down, it digests incredibly fast. The GI of, say, dried…
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5 Cool Things

1. Training the transverse abdominus (TVA) isn’t as important as learning how to brace your abdominals. The TVA’s main functions are abdominal hollowing and forced expiration. Abdominal hollowing should not be used while exercising. When you hollow your abdomen you are only activating your TVA. When you brace your core you are contracting not only your TVA, but your internal and external obliques as well. Contraction of your external obliques will increase spinal stability, which is very important while lifting weights. It’s also important to brace your core while doing core stability work. 2. The old ‘breakfast is a must’ myth. To be honest, I believed this one until recently too. The studies out there are pretty interesting. This study showed that children who eat breakfast generally have better body…
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Let's Talk Glutes

Some of you may feel this article is only for the ladies. I’m here to tell you it most certainly is NOT! Ask any female how she feels about a guy with flat-ass syndrome. I’d bet money she’d probably laugh at a man whose ass bares a remarkable resemblance to a ruler, especially if he has any upper body development. This blog will benefit both men and women. Let's start by discussing the role of glutes in various sports. Since the glutes are a powerful hip extensor, they are vital for pretty much any sport which requires movement of the lower body. For example in sprinting, glutes become incredibly important as they are used to push the body off the ground and forward. In other running sports such as: football,…
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The Fast Food Guide

Ever find that you're on the go, and haven't planned your eating well? So you decide to eat out. If you're trying to maintain your body composition or lose fat, eating out can absolutely destroy your results if you decide to go on the “see-food-eat diet.” There's always a loophole though. There are ways to still eat healthy while eating out at "unhealthy" restaurants. Just to make sure my readers understand, I do not suggest eating out should be a regular occurrence. This is just some information you can use when you find yourself in a bind. I will go over a few adjustments you can make to your food choices. I will also go over some specific items that you can select when you find yourself in a fast…
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Heavy Lifting Not Required

[caption id="attachment_124" align="alignleft" width="219" caption="Even The Mouse Can Smell The Bull@#$t"][/caption]I hope the title of this entry makes you laugh as much as it did for me. It’s the title of an article from The Province last month. Written by two doctors, no less. It's trash articles like this that makes me question the sanity of some of the professionals out there. It makes me wonder what is worse: unintentional ignorance, or intentional ignorance. What I mean by that is some people read something and then seems to defend it with grand zealousness, completely ignoring the truth. Then there are others who don’t know squat about something, yet defend it to the death even though they have no facts backing it up. Basically the article said to lift 30% less…
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Random Friday

Another random friday for you. I will most likely expand on a couple of these topics in the next couple of weeks. Enjoy! !bul! 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 caloric deficit. The article doesn’t say anything about his…
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Weight Training Injuries

A close friend of mine suggested I write on a few injuries that can occur from resistance training with poor form. I think it’s a great topic, as I’m sure many people get little kinks from weight training. These small things, if not addressed properly may lead to bigger issues down the road. I’m sure most people don’t want to be confined to a wheel chair because they couldn’t check their ego at the door when they were younger. What sorts of injuries can occur from resistance training? There are a more than I can name, but I will briefly go over more common injuries that occur. Inflammation is a big one: bicep tendonitis, tricep tendonitis, patellar tendonitis (around your knee), lateral epicondylitis (outside of elbow) and medial epicondylitis (inside…
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Habit-Based Nutrition… Why It Works

I’d like explain to my readers about habit-based nutrition and why it works. Habit-based nutrition is something I learned during my Precision Nutrition Certification. I’ve talked to many people about how their trainers would guide them into dieting. Usually they tell me “my trainer made me eat Special K” or “they gave me this sheet that tells me what to eat and how much to eat.” These blueprint-type methods rarely work. I remember when I first started helping my friend (we’ll call him Tony) lose weight. He went from around 290 to 225 in 6 months. He is probably the most motivated person I have ever worked with. I probably could’ve given him a complete blueprint to follow, and I have no doubt that he would’ve followed it to a…
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Need Motivation

I came upon this clip today thanks to Alwyn Cosgrove. I thought I'd share it with my readers. Yes, I know it's just acting, but it goes to show, if you want something bad enough, you will do anything to get it...
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