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Below are the 20 most recent journal entries recorded in Advanced Fitness' LiveJournal:

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Tuesday, December 7th, 2010
1:56 pm
Rest assured, the spammer has been removed and beaten.
Monday, November 29th, 2010
3:18 pm
1,4 AD is Now Illegal
Hey guys,

Just wanted to spark up some discussion on the infamous 1,4 AD.   Did you now it's illegal now?
Here take a look at my article about it.

Tuesday, April 21st, 2009
7:58 am
It is worth noting that this community is not active at the moment. That said, there is still some valuable discussion in the archives.

As such, the "no spam" policy will continue to be strictly enforced. In the past month there have been several attempts to hawk random products, services and/or websites on this community. LJ Abuse has been notified in each case and the posts have been subsequently and summarily deleted.

Therefore, a (likely futile) note to anyone who would use these pages to post spam or advertisements:

Please keep this community for discussion on fitness; sales belong elsewhere.
Saturday, May 31st, 2008
12:53 pm
Strength Athlete Protein Needs / ZMA is a Waste of Money
[cross-posting to gymrats and advancedfitness]

The Journal of the International Society of Sports Nutrition (JISSN) recently granted free access to some interesting articles. Some folks like to be spoon-fed nutritional information; others like to learn on their own. This is for the latter group.

remainderCollapse )
Saturday, October 27th, 2007
2:30 pm
Melatonin Supplementation
I thought these recent findings on melatonin supplementation and resistance exercise might be interesting, particularly with regard to the effect on GH and IGF-1. Since I am a 'night owl' who prefers to train late in the evening, I think I'll try this. I would not recommend it for 'early birds', since it might throw off their circadian rhythms.
Friday, September 28th, 2007
8:37 pm
More on Leucine
Aside from the well-established link between ingestion of leucine and mTOR signaling of muscle protein synthesis, there may be some other benefits to adding several grams of leucine powder to one's post-training protein drink:
These data suggest that leucine and nifedipine promote energy partitioning from adipocytes to muscle cells, resulting in decreased energy storage in adipocytes and increasing fatty acid utilization in muscle.
Sun X, Zemel MB. Leucine and calcium regulate fat metabolism and energy partitioning in murine adipocytes and muscle cells. Lipids. 2007 Apr;42(4):297-305. Epub 2007 Feb 20.

No, it doesn't do any favors for the taste. But what do you want: Muscle Milk®, or more muscle and less fat?
Tuesday, July 17th, 2007
1:38 pm
Currently I don't train my agonist and antagonist muscles on the same day. Starting with compound and finishing with isolated, I find this to be the most logical way to work the body.

This means never working Chest and Biceps on the same day or Back and Triceps etc.

I know that changing my workout now and again to "shock" the muscles is popular, but I'm not sure of the science.

Thing is I'm considering changing up my workout to do Chest/Biceps same day etc. At least for a week or two to experiment.

Logically I don't think it's going to be as effective as the prime movers are exhausted and won't work as well as synergists or antagonists in my exercises.

Anyone got any views or knowledge on the subject?
Monday, July 16th, 2007
10:12 pm
rate limiting enzymes for protein digestion?
Over in musclefurs there is a claim that human trypsin and chymotrypsin levels are not high enough to fully hydrolise the amount of protein one would eat at a daily intake of ~ 2 g/kg-LBM.

I did a quick google search and did not turn up much in the way of useful data on this. Does anyone have good references?
Friday, July 13th, 2007
11:59 am
Postexercise and delayed-onset muscle soreness
This link is an interesting compendium of summaries and studies related to DOMS. The "Treatment" section is particularly interesting. In specific:

  • Zhang et al (2000) note that a double layer of Farabloc, an electromagnetic shield, wrapped around the thigh has been shown to reduce DOMS.
  • Now, by what principles would this be effective? In other words, what mechanisms make this work?

    Dexamethasone iontophoresis -- the introduction of the steroid hormone dexamethasone subdermally via electrical stimulus -- has been shown to significantly reduce DOMS, but it seems like this would be a viable solution only in the most extreme cases due to equipment necessary to administer treatment.

    There's also this:

    Connolly et al (2006) in a randomized placebo controlled study have shown that tart cherry juice can decrease some of the symptoms of exercise induced muscle damage. Most notably, strength loss averaged over the four days after eccentric exercise was 22% with the placebo but only 4% with the cherry juice.

    Maybe I should go find some cherry juice now!
    Monday, April 30th, 2007
    8:44 pm
    In my post in gymrats I linked an article describing a new drug that purports to cause metabolic effects similar to those following exercise. The article indicates that the drug works on PPar-delta; a PubMed/NMH article reveals this.
    Overexpression of PPARdelta using a transgenic murine model promotes an increase of muscle oxidative capability. This is accompanied by a redistribution of fatty acid flux, redirected from adipose tissue towards skeletal muscle. Finally, adipose mass is reduced, due to a decreased adipocyte size. These data strongly suggest that PPARdelta play a major role in the metabolic adaptations to western diet characterized by an excessive amount of saturated fat.
    It's interesting to note that the researchers felt it necessary to note the saturated fat content of western diets; I wonder what, if any, this does to the utility of PPar-delta.

    Further, I wonder if this will become a tool for fitness-minded folk (and, of course, bodybuilders).
    Wednesday, April 25th, 2007
    1:01 am
    A doctor who works out at my gym is offering testosterone to me and some friends to get big and strong. Does anyone know how to use it? Has anyone tried it, and if so, do you have any advice for a noob? I'm really curious.
    Friday, April 20th, 2007
    2:06 pm
    chewing and working
    Insulin is, of course, your friend and mine. This hormone is responsible for regulating blood-sugar levels and can be anabolic (as well as anti-catabolic). That said, there's a good deal of recent literature that indicates that chewing gum increases insulin release (perhaps in response to the stimulus of mastication/salivation).

    I'm wondering if chewing gum might have any effect on insulin as related to muscular recovery or development. Thoughts?

    Something else to consider might be coca leaves, but those might be a bit more difficult to acquire and explain.
    Thursday, April 12th, 2007
    11:33 am
    Today was a beautiful morning after my night shift. It is about 20C outside and sunny. I decided to walk home which is about 8.5 Km (really 8.4875 Km) from my work at a brisk 4.8 Km per hour taking almost exactly 1 hour 45 minutes carry a backpack that is easily 10 Kg stuffed with laptop, clothes and other things on my back. Counting the inertia of the weight, is there a mathematical formula that can calculate how many calories I burned?

    I am 32 years old, 62Kg at 170cm tall.

    Using my calculator I have determined that at 2 mph (3.218 Kmph) for 1 hour burns 431 cal. Adjusted to the above specs, I have burned about 631 cal. Not that I expect tha addition of 10 Kg on my back would make up for an extra beer or anything, but I would like to know what sort of principal to apply to count for it. Does anyone know?
    Tuesday, April 10th, 2007
    4:55 pm
    Yay another question. =D
    I have until July to get close to my goal. I need some help/advice/comments/whatever.

    Goal: For a convention I'm going to, I need to build up a lot more muscle than I have. Well, not a lot, but just more. Arms, back, abs, leg muscles..all-over muscle gain. Soo..here is what I have:
    At the gym by my house there's not a lot of varied weight machines, but I have some for all of my upper body (shoulders, chest, arms, back), two for legs (quads, ass, calves, just legs). There is a pool right next to the gym. I have access to stationary bike, treadmill, elliptical trainer, and jump rope. At home I have grips, wrist/ankle weights, and an ab machine. I'm all up for push-ups and crunches, but the only problem is I have NO access to any dumbells/barbells. Maybe I could use things around the house that are the same weight? I don't know if that would work.
    Any help, advice, comments?

    Current Mood: Planning. >\
    Sunday, February 4th, 2007
    7:57 am
    Weight Training for Martial Arts
    I'm looking for a strength training regimen specifically focused on athleticism, retaining flexibility, and adding power and speed without adding too much bulk. Specifically I'm a striking based martial artist and I'm looking for exercises that will help me enhance how hard and fast I can hit as well as upping my general level of athleticism.

    Anybody have any comments, favorite exercises, or routines?

    Current Mood: awake
    Monday, January 22nd, 2007
    1:30 pm
    how can i slim down my thighs without adding bulk? any advice and ideas and moves would be greatly appreciated. i used to have great thighs when i was walking 30+ miles a week. but i live in a dangerous area and can't walk like i used to. so throw those ideas at me! thanks!!!
    Thursday, November 9th, 2006
    11:56 am
    Hi all. Resident PT askig for some advice. I've got increasingly tight hamstrings, so much so I cant straighten my left leg properly sometimes. They are having a really detrimental effect on my rowing technique. Ditto tight calves.

    I'm thinking this is due to overworking them and insufficient quad. work, or is it due to my glutes. not firing up properly?

    Any suggestions?
    Wednesday, October 25th, 2006
    8:20 pm
    Howdy, my name's Dave and I'm going to break my situation down for you.

    I'm 18, 6'2" 165 lbs. I have been a swimmer by trade with some supplemental weightlifting on the side. I'm trying to get bigger, specifically, 180 lbs. by mid-december so I can hit 185 by Jan 1 of next year. Here is my 'offensive' plan, or, my workout routine.


    Barbell Bench Presses: 4 sets, 15 rep warm-up, sets of 10, 8, 6, 4- stripping last two sets
    Barbell Incline Bench Press: 4 sets, same as Bench
    Dumbbell Presses and Incline Dumbell Presses every third exercise
    Dumbbell Flys:
    3 sets, 10, 8, 6
    Parallel Bar Dips: 3 sets, 15, 10, 8
    Pullovers: 3x15
    Chin-ups: 4x10+, alternate rear and front, add weight if necessary
    Close-Grip Chins: 4x10
    T-Bar Rows: 4 sets, 15, 12, 8, 6
    Bent over Barbell Rows: 4 sets, 8-12 reps

    Squats: 20 rep warm up, 10, 8, 6, 4
    Front Squats: 4 sets, 10, 8, 8, 6
    Hack Squats: 3x10
    Leg Curls: 4 sets, 20, 10, 8, 6
    Standing Leg Curls: 4x10
    Straight-Leg Deadlifts: 3x10
    Donkey Calf Raises: 4x10
    Standing Calf Raises: 4x 15, 10, 8, 8
    Crunches: 3x25
    Bent-over twists: 100 reps each side
    Machine Crunches: 3x25
    Crunches: 50 reps

    Behind-the-Neck Barbell Presses: 5 sets, 15 rep warm-up, 10, 8, 8, 6
    Lateral Raises:  4x8
    Bent-Over Dumbbell Laterals: 4x8
    Dumbbell Shrugs: 3x10
    Standing Barbell Curls: 5x15,10,8,6,4
    Incline Dumbbell Curls: 4x8
    Concentration Curls: 3x8
    Lying Triceps Extensions: 4x15,10,8,6
    Triceps Cable Pressdowns: 3x8
    One-Arm Triceps Extensions: 3x10
    Barbell Wrist Curls: 4x10
    Reverse Wrist Curls: 3x10
    Seated Calf Raises: 4x10
    Reverse Crunches: 4x25
    Seated Twists: 100 reps each side
    Vertical Bench Crunches: 4x25
    If that seems like a lot, don't worry about it, I was doing my body over two days using about 30 sets in each workout, now I've just got more sets and I go 9 times a week instead of 6. Now that swimming is done I can do real lifting and only do cardio on my off day, run a few miles on sunday. If there are weaknesses in this I"d appreciate comments but that's not my HUMONGOUS problem.

    I have RIDICULOUSLY bad DNA. Not only am I an ectomorph, my dad only weighted 150 lbs. when he graduated from high school. It gets much worse. My ability to build muscle mass is seriously handicapped.

    I am allergic to, beef, rice, milk, soy, and shellfish. Milk and shellfish kill me, so protein supplements using whey are out of the question. Soy makes me sick, so my current protein supplement is soy-based but I can only take half the dose without being sick the next day, and that is if I carefully monitor my soy intake all day. Beef can only be taken with medication, and that is only once a week, maybe, without getting an overdose that paralyzes (metaphorically) me for days. Rice has similar effects as soy, so a rice based protein supplement (they exist) would have the same effects as a soy based one. I also am in need of a good multi-vitamin. etc....

    I understand that having a good workout plan, even if very aggressive, is almost worthless unless a defensive diet is in place to insure maximum muscle gains. Anyone have any suggestions?

    (and i know, it sucks to be me....)

    Pork, fish, turkey, chicken, all that good stuff are okay. and i'm not beyond drinking raw eggs (i'm doing 2-3 hardboiled every morning). Any suggestions would be helpful (short of using steroids).

    Monday, July 3rd, 2006
    1:12 pm
    Looking for a new fitness program? How about trying the Presidential Fitness Challenge. This challenge comes in three varieties:

    1. The Active Lifestyle Program - For those of you who aren't active on a daily basis yet, this is a great way to begin. The rules are basically to get a minimum of 30 minutes of exercise at least 5 days a week, for a total of 6 weeks.

    2. The Presidential Champions Program - If you're already active and want a new challenge, this program is for you. Your goal is to see how many points you can earn by staying active. Points are based on the amount of energy each activity burns. So the more active you are, the more points you'll get. When you reach 20,000 points, you'll earn a Bronze award. Then you can continue on in the Presidential Champions program for a Silver or Gold award.

    3. The Advanced Performance Presidential Champions Program - This is basically the same system as the Presidential Champions Program, except that the award goals are higher. For instance, you need to get 40,000 points to earn a Bronze award.

    The Presidential Champions Fitness Program Website (where you can log your progress and also order your awards when you've reached your goal)

    Also, if you want, come join the LJ pres_challenge community to chat with others who are challenging themselves with this program.
    Tuesday, June 27th, 2006
    1:52 pm
    I'm interested in buyying a blowflex, but before i buy one i would like to know what people think of it. i was wondering if any of you have bought one, and what do you think of it. is it worth the money?
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