Monthly Archives: March 2012

Black Rice

Have you ever eaten black rice? Black rice is rich in anthocyanins, which are powerful antioxidants, much like the compounds found in blueberries, plus black rice is also a good ...

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Pro Bodybuilding Worldwide: Check out this week’s show!

MD is Proud to Present Bodybuilding's Flagship Radio Show!




Click the "Listen Link" Above to Access the Most Recent Broadcast!
New Episodes are Available most Mondays at 8pm ET
---------------
Muscular Development is proud to be a Presenting Sponsor of

Professional Bodybuilding's Flagship Radio Production

Visit the "No Bull" Forum for PBW Show Updates and Announcements.

Replays Provided Courtesy of Bodybuilding.com

For more info visit www.ProBodybuildingRadio.com -and- www.Twitter.com/DanSolomon100

Chill Out to Work Out

If you need a quick boost before your workout and you’ve sworn off caffeine, try the cold-splash method.

As reported in the August ’11 Prevention, researchers at the University of Chicago found that folks exposed to ice water performed better on standard alertness tests.

The cold appears to cause a release of noradrenaline, an energizing hormone. Before you hit your first set, try splashing your face with cold water. Best to do that in the restroom, not the gym water fountain.


 

Source: www.ironmanmagazine.com

Pro Bodybuilding Worldwide: Check out this week’s show!

MD is Proud to Present Bodybuilding's Flagship Radio Show!




Click the "Listen Link" Above to Access the Most Recent Broadcast!
New Episodes are Available most Mondays at 8pm ET
---------------
Muscular Development is proud to be a Presenting Sponsor of

Professional Bodybuilding's Flagship Radio Production

Visit the "No Bull" Forum for PBW Show Updates and Announcements.

Replays Provided Courtesy of Bodybuilding.com

For more info visit www.ProBodybuildingRadio.com -and- www.Twitter.com/DanSolomon100

Over 40 Training: Ultimate Triceps Exercise

Iron Man magazine writer Doug Brignole (Mr. America Winner and Exercise Biomechanics Specialist) and Matt Byerts answer reader questions about proper exercise techniques. Today’s exercise video how-to is on how to maintain your triceps shape as you get older. Triceps pushdowns are one of the best exercises that you can do.

Watch it on YouTube:
http://youtu.be/T4aJa2Gkwiw

Source: www.ironmanmagazine.com

Do You Have Salt Hiding In Your Foods?

Salt is made from the combination of two minerals called sodium and chloride. Consuming too much sodium has been linked to an increased risk of high blood pressure. ...

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Food Trends

Did you know that a recent report on food trends from the Hartman Group, a market research firm in Washington state, found that people are catching on to the evidence that better health and body composition come from a simplified approach to diet and eating?

 At first glance, the list of “in” and “out” food and health trends may appear more complicated, but with a closer look, it’s trendy to take a simple approach to food that takes us back to where we came from. Food trends aren’t exactly based on how our ancestors ate thousands of years ago, but they are leaning that way.

It also looks like the long-time no-nos such as salt, coffee, and saturated fat are being approached with reason and evidence-based science.

Coffee can be good for you! 

Some saturated fat is essential in your diet for healthy hormone function!

Salt actually won’t give you cardiovascular disease—oh, and not all red meat will increase mortality risk! Everything within reason, of course. Red meat needs to be organic, grass-fed and as wild as possible—and saturated fat and salt need to be eaten in controlled portions, but it looks like it’s cool to eat flavorful, tasty food. Check out the list below.
 
Hartman group food tgrends

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Tip 316: Get Adequate Vitamin D To Boost Athletic Performance And Muscle Strength

Get adequate vitamin D to improve athletic performance and muscle strength. Low vitamin D has been shown to impact training quality, increase injury rates, and put you at greater risk of getting sick. It will also increase your risk of death, according to new research.

A review of vitamin D and athletic performance in the Asian Journal of Sports Medicine shows how low vitamin D is a performance-limiting factor, whereas it is performance-enhancing when in abundance. Deficiency in vitamin D is not limited to dark geographic regions. Recent reports of D-deficient athletes (below 20 ng/ml) have come from sprinters in Israel, gymnasts in Australia, young Hawaiian surfers, recreational girls in England, and active adults in the U.S.

Vitamin D is produced by the body when you are exposed to direct sunlight, but if you have on sunscreen, are fully clothed, or wearing sunglasses, your body won’t produce it. During winter months or if you spend a lot of time inside, you are at risk for chronically low vitamin D. This is the reason for such widespread deficiencies.

Vitamin D has many functions in the body, and every muscle cell requires vitamin D for optimal function. It modulates the expression of proteins in the body, which is the reason it has been called a “hormone” or “steroid” since adequate levels will elevate protein synthesis. Additionally, it directly affects the action of calcium in muscle contractions, and can enhance Insulin-Like Growth Factor-1 (IGF-1) activity. IGF-1 is a potent anabolic hormone that is naturally elevated by strength training.

Few studies have investigated the role of IGF-1 and vitamin D, but we do know that  in a study of  children with Rickets who had abysmally low vitamin D, once their vitamin D levels were raised they had significantly higher IGF-1. This was accompanied by a robust growth spurt. Bone tissue and muscle function were enhanced substantially.

Another study of mice (called knockout mice because the vitamin D receptor gene has been “knocked out” so that muscle cells cannot bind with it) had muscle fiber size in the quadriceps that was 20 percent lower than mice with normal genes. Researchers suggest a decrease in IGF-1 in the knockout mice played a primary role.

Even if you think you get adequate sun exposure, get your vitamin D levels tested because deficiency is more widespread than many people think, and a darker skin tone puts you at greater risk for low D. Vitamin D levels typically drop to the lowest level at the end of Spring—in the middle of May in the Northern hemisphere.

A new analysis showed that the average American has low vitamin D with a level of 26 ng/ml, whereas Black Americans have an average level of 16 ng/ml, which is considered deficient. This study looked at death rates and vitamin D status and found that to decrease your risk of mortality you need a level above 31 ng/ml. They saw a nonlinear decrease in death risk as vitamin D levels rose up to 36.5 ng/ml. There was no additional decrease in death risk with levels above 36.5 ng/ml in this analysis.

For optimal performance and muscle strength, shoot for a very minimal vitamin D level of 31 ng/ml. The Vitamin D Council suggests a level of 50 ng/ml is a minimum acceptable level. To read more about the benefits of adequate D, check out The 25 Excellent Reasons To Take Vitamin D.
 

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Red Revvs Her Up

Men will do just about anything to get their gals to be more frisky.Here’s an easy one: Wear a red shirt or red tie.

According to the July/August ’11 Health, “The fiery hue can put her in the mood.” One theory is that red signifies power and status, which revs women’s libidos. After this issue comes out, there may be more men than ever wearing red at your gym.


 

Source: www.ironmanmagazine.com

Fitness Model Courtney Prather Computer Wallpaper

Fitness Model Courtney Prather Computer Wallpaper

To install this desktop background on your computer:

PC:

Click on the screen size that best fits your desktop, wait for the photo to load and then right click on the photo and set as wallpaper/background.

Mac:

Click on the screen size that best fits your desktop then hold on the image. Save to your hard drive. In your Desktop Pictures control panel, click “Select Picture” and choose this image. Click “Set Desktop.”

Source: www.ironmanmagazine.com