Editor’s note – There is so much monthly science news when it comes to muscle fitness, that it’s probably hard for you to keep up. In these ~monthly posts, I’ll summarize various items of recent research. I’ll cite the official reports so that the hard-core of you can read the (more…)
Continue reading about Science News For Building Lean Muscle – November 2009
Ever wonder what other readers of worldfitnessnetwork are doing for their workouts? What’s working for them? What isn’t?
I’ve started asking some of our readers – normal people like you – to talk to me about their routines. I think you’ll learn from these interviews and get inspired!
For LeanLifters (more…)
It’s great to see mainstream news catching up with the science behind exercise. Usually, I complain about how popular media get it wrong. But here’s a story from The Washington Post that confirms what you’ve heard here on worldfitnessnetwork.com for a while. (And of course, I have only been writing about this because I’ve read about the original studies in the scientific journals, so I can’t really claim credit!). You can read past articles here, here, and here. And related to recovery, check here.
I’ve reprinted the original article, which appeared online on October 30, 2009. It’s pretty long but well-written. The bolding of certain statements is mine.
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BY LENNY BERNSTEIN
Washington Post Service
It’s been a long, hard day at the office, and you need a good workout to blow off all that stress. But before you hit the free weights, the stationary bike or the elliptical machine, you spend 10 minutes carefully stretching all those stiff muscles, just as every coach, trainer and physical therapist has advised for as long as you can remember.
You won’t stave off muscle soreness.
You won’t perform better, except possibly if you’re going to do gymnastics or ice-skate. There’s some reason to believe you’ll do worse than if you hadn’t stretched. (more…)
- How much protein is too much protein?
You eat lots of protein, right?
I mean, you hear from everybody that to gain muscle, you need to eat a lot of lean protein.
Even if you aren’t trying to gain muscle, you still hear how important protein is.
And we’ve written about it a ton here, here, and here.
The basic rule I use: if you are fat, eat at least 1 gram of protein a day per lean body mass (your total weight minus your fat weight). If you are not fat, then eat about 1 gram per total bodyweight. And this assumes you are lifting at least 2x a week.
So for the average man, this is at least 180 grams a day. (more…)
Continue reading about How Much Protein Is Too Much Protein?
Today was the last day of my trip – whew! 6 airports and two destination cities, plus business conferences, was quite a challenge.
I learned a lot myself by writing all this down for you – the act of writing gave me a few insights I might have otherwise glossed over so thanks for indulging me. I hope you learned something as well.
If you have any lingering questions about what to do for fitness on the road, or how to eat right when traveling, this is the post to reply to. I’m also including links at the end to all the previous days’ posts, plus some of my earlier posts on traveling. Let me know what you think!
On to the summaries… (more…)
Ready for Day 6 of my week-long business trip? No, I’m not going to start talking about the business issues – but hopefully the past several posts are giving you ideas you can use the next time you travel. You are probably also seeing that while I’m far from perfect, (more…)
Day 5. One word. Unbelievable.
Let’s get the eating thing out of the way, because the exercise part of today was unique.
Day 5 – Eating
Excellent day for eating. By now you might be a little bored so I’ll skip the details except to say that
- I ate really (more…)
As predicted, I woke up pretty sore yesterday (day 4 was yesterday but I am a day behind in my writing). Cable flyes really seem to hit my inner chest more than my other exercises (though, as you might know, there is no “inner chest” in reality – it’s a (more…)
