This in from the March issue of “Men’s Health:”

Finnish scientists may have discovered exactly how a protein-packed beverage helps you build more muscle.

In a recent study, the researchers determined that weight lifters who drank a protein shake just before and just after their workout produced more of a molecule called cyclin-dependent kinase 2, or cdk2, than those who consumed a placebo did.

“Cdk2 signals your muscles to produce more stem cells, which aid in the process of building muscle and improve your body’s ability to heal after resistance training,” says study author Juha Hulmi, Ph.D.

In this study, the protein-shake drinkers downed 15 grams of whey protein immediately before and immediately after hitting the weights.

Jim

This just in from the UCLA Division of Geriatrics:

New studies from the Mount Sinai School of Medicine add support to the growing body of evidence that nutrition pays a significant tole in the development or prevention of Alzheimer’s disease (AD). Using mouse models, researchers found that restricting caloric intake overall, and carbohydrates intake in particular, triggered brain activity associated with longevity while reducing the build-up of plaque.

FYI – A diet high in calories and saturated fat (similar to a large percentage of the American population) caused a greater buildup of plaque.

Keep that in mind, especially those of you who may have a genetic predisposition to AD.

Jim

Like most people, I felt that I was starting to get into a rut with regard to my strength training program.

So, this past week, I have not let myself duplicate one movement from the past month.

I didn’t have to totally change everything..just change enough to hit my muscles a different way. I did things such as:

1.  Performed pushups with one hand on a ball.

2.  Changed my forward stepping lunges to back stepping lunges.

3.  Held the plank with both hands on a SPRI ball

And so on.

I am REALLY sore this week. It’s amazing what can happen when you switch it up.

And if you are like me, when you are sore, you think “Wow, I’m doing good stuff for my body” and that makes me even eat that much better.

Give it a try.

Jim

I apologize as there appears to be a lot of misunderstanding with regard to my most recent posts and the concept of “cardioacceleration.”

Yesterday, I did a new class in my Chicago studio that we are calling “Cardio-Free Workouts.”

The entire time, you keep moving and only perform strength training exercises.

But, you go from a very dynamic exercise, such as a back row with a side to side lunge, to more static strength training such as plank pushups, whereby you start in the plank, then go up to pushup position, then back down on your elbows.

All of this is strength training, but clearly, the dynamic back row with the side lunge pushes my heart rate much higher.

That is the “Cardioacceleration” that I am talking about. Alternating higher intensity strength training with lower intensity strength training.

If you want to take it one step further and talk heart rate, and this is for me, not the general population, I like to push my heart rate up into the high 140s to low 150s, then let it recover to the mid 120s to 130, then take it back up again.

You need to modify that depending upon you age, fitness level, effects of any medication, etc.

If I am still not clear, please let me know.

Jim

Just to be clear, I am totally anti all classic cardio such as running, stepping, the elliptical trainer, etc.

But, I totally believe in intervals, but only when the intervals come from the weight training and not from any form of cardio.

My heart rate soars when I life because I am using so many different muscles at the same time.

So, if you read my previous post about “Cardioacceleration,” please note that it should only come from the strength training.

I hope this clears things up.

Jim

This was reported in the September 2008 issue of the “Journal of Strength and Conditioning Research:”

Researchers at the University of California at Berkeley and Santa Cruz studied two different types of workouts.

The first one was one hour of traditional strength training followed by 30 minutes of cardiovascular exercise.

The second one was a combined strength and cardio workout, which included what was called “cardioacceleration,” or essentially a high intensity cardio bust in between the strength training exercises.

The results were striking as the second group (which included the cardioacceleration) saw an almost 10-fold reduction in body fat compared to the first group and also saw an 82.2% increase in muscle gain. These results are staggering!

I just got back from almost a week in LA.

I have to be honest, it IS easier to eat a lower calorie diet and exercise out there since it is:

1.  The way of life
2.  Warm, so you are always in shorts, T-shirts, etc.
3.  Sunny

The sun makes a huge difference in how you feel, and I know I have said it before, but just to repeat:

1.  Get outside, even if it’s cold, when you see the sun pop out. It helps your wake/sleep cycle and that helps with your eating.

2.  Turn the light on – BRIGHT. I am home right now from work and like that it’s dark out and in the house, but during the day, I have all the lights on.

3.  Think before you eat. When I am out of town, I am that much more careful of my eating. You should try to do the same all of the time.

4.  Place a weekly grocery order. I do that all the time and my delivery just arrived. I realize that in some places, that is not possible, but almost ALL grocery stores will do the shopping for you and you can just pick it up. Peapod is in many locations, so you might want to give that a try.

Good luck. It’s March 2nd, so soon, we ALL will have light.

Jim