Rest time for muscle growth

Two things are required for muscle growth: the first is optimal load during your training sessions and the second is quite long intervals between them because the process of muscle growth and recovery is taking place not during workouts but after them, during rest periods.  That’s why you ‘go on’ doing bodybuilding even when you are sleeping because your muscles continue to grow.

The recovery process also consists of two parts: the first is deliverance from fatigue and micro-lacerations that occur in muscles after each training session. During this stage your muscles try to regain the state of strength and integrity they had before the workout. Fatigue of particular muscles appears to be just a part of the organism fatigue in common. Hard but the most effective workout exercises such  as Barbell Squats, Dead Lifts or Bench Presses lead to higher level of fatigue than isolation exercises such as Dumbbell Triceps Extensions or Cable Crossovers. After each training session it is most of all important for the organism to overcome this purely physical fatigue. Only after this your organism can switch to the second part of recovery process – muscle growth and strength increase (to the so-called ‘super-compensation’).

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What you should know about artificial sweeteners

Aspartame, sucrose, acesulfame potassium, stevia: From yogurt to diet pop, artificial sweeteners and sugar substitutes are everywhere, appealing to the growing number of consumers who want to watch their weight.

Despite the sweeteners’ ubiquity in the grocery aisles, however, there’s no end to the confusion about their safety.

Companies that sell artificial sweeteners, or foods made with them, assert they are harmless. Advocacy groups, such as the Washington, D.C.-based Center for Science in the Public Interest, cite studies that link some of them to cancer. The sugar lobby (yes, such a thing exists) argues artificial sweeteners are inferior to the real article. Then there’s the conspiracy theorists who liken sugar substitutes to poison.

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Quality does matter

Quality Does Matter – Take your time in your next fitness resistance training session. Each rep you perform as you lift your weights should last at least 4 seconds.

In fact, the next time you have a training session challenge yourself by going as slow as you can go. See how much you can focus on really keeping your muscles contracted, and I guarantee you will feel it the next day.

Upside of Eating Fat

Yes, you can eat fat.

New research has turned this nutritional nemesis into a must-eat. Think you have to go low fat? Not anymore!

For decades, fat got a bad reputation because scientists assumed, based on the misinterpretation of a couple of large studies, that eating foods containing fat would lead directly to obesity and heart disease. That fatty foods were made out to be our dietary vice, responsible for raising our cholesterol levels, clogging our arteries, and getting us fat. That gets to us thinking that the fat we consume wind up as the fat that we see on our butt and things.

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Robert Kennedy, publisher of Oxygen, MuscleMag, dies of cancer at 73

The man behind the Ontario-based publishing house that produces a slew of popular health books and fitness magazines, including Oxygen and MuscleMag, has died.

Robert “Bob” Kennedy, who founded Robert Kennedy Publishing, died of complications from cancer on Thursday night at his home in Caledon Hills, Ont., north of Toronto. He was 73.

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