October 5th, 2007 · 1 Comment
Creatine…
By Gareth Ramsden
What is Creatine? ? ?
Creatine or methyl-guanido-acetic acid as it is now scientifically is used for short, explosive bursts of energy, likely during anaerobic exercise. Creatine is the fuel source for the energy system ATP (Adenosine Tri-Phosphate). Creatine is naturally occurring and is found in many foods within the diet, specifically of a bodybuilder.
When taking Creatine, it increases the muscular stores of Phosphocreatine (PCr). Phosphocreatine or Creatine Phosphate is a Creatine molecule which is found within skeletal muscle within the body and is important during muscular contractions and the energy which provides the muscular contractions.
Creatine helps to delay the onset of lactic acid during high intensity or anaerobic exercise.
Who may benefit from Creatine? ? ?
Certain trainers may benefit from Creatine if they tend to have a diet which is sparse in meat products. Meats such as beef and steaks contain natural Creatine which is obviously the natural version of Creatine and Creatine Ethyl Ester (CEE).
Creatine may lead to extra strength benefits within trainers, however, it is often seen as a product which I feel people look to gain a lot of benefit from. It may help with an extra rep or an increase in 1kilo of weight for instance, but large increases in weights aren’t really going to be derived from Creatine.
Can Creatine be sourced within the diet? ? ?
Yes, of course, Creatine is present in a lot of meat products, most abundantly in steaks, beef, as well as fish sources such as tunas, herrings, and salmon. A bodybuilder’s diet which is rich in the above foods will provide a higher level of Creatine within the skeletal muscle of that individual, than a bodybuilder that has a vegetarian style diet.
The net amount of Creatine which is synthesised during the day within the body is thought to be around 2 grams of Creatine as a net amount. This amount will obviously fluctuate depending upon the types of protein based foods within that diet. The 2 grams shows that although Creatine is sourced within the body, it is still an inferior total to that of which can be obtained through Creatine supplementation.
How exactly does Creatine becoming effective? ? ?
Creatine has been linked to potentially possessing the ability to increase protein synthesis within the body. Creatine Monohydrate draws water into the muscles which can lead to a fascia-stretching adaptation. Some muscles may appear to be more ‘full’, when an individual is taking Creatine, simply because of the increase in water uptake into the muscle cell.
Creatine theoretically can increase strength and intensity during high intensity exercise such as weight training. When the body is involved in high intensity exercise, the stores of ATP (Adenosine Tri Phosphate) within the body tend to be reduced reasonably quickly, which means that the body is going to have to have another source of energy for muscular contraction.
What type of exercise will benefit from Creatine supplementation? ? ?
Creatine supplementation within the diet can benefit athletes who train at high intensities, for short periods of time. Creatine has often been supplemented by athletes and individuals who train for endurance, i.e. marathon runners; however, their feedback on the product has deemed that Creatine may not be a worth while product to help with endurance, if that is your ultimate goal.
As mentioned above, Creatine aids exercise which is of high intensity, and of short duration. Creatine can aid individuals whose activities are ~20 seconds or less in duration and need explosive power and intensity during this time scale.
Creatine studies have been conducted in the past and have been concluded with positive results in relation to Creatine supplementation with weight or resistance training. Various studies have proven that Creatine supplementation can help with 1 repetition maximums (1RM) during weight training, and also with larger numbers of repetitions too.
The influence of creatine supplementation on substrate utilization during rest was investigated using a double-blind crossover design. Ten active men participated in 12 wk of weight training and were given creatine and placebo (20 g/day for 4 days, then 2 g/day for 17 days) in two trials separated by a 4-wk washout. Body composition, substrate utilization, and strength were assessed after weeks 2, 5, 9, and 12. Maximal isometric contraction [1 repetition maximum (RM)] leg press increased significantly (P < 0.05) after both treatments, but 1-RM bench press was increased (33 ? 8 kg, P < 0.05) only after creatine.
http://jap.physiology.org/cgi/content/abstract/93/6/2018 (Vol. 93, Issue 6, 2018-2022, December 2002)
Creatine supplementation can also show signs of improvements during anaerobic exercise amongst other sports besides weight or resistance training. Activities which require high intensity such as Rowing, Sprinting, Cycling and Swimming, all utilising the anaerobic energy system, can benefit from Creatine supplementation within the diet. However, as these activities also rely upon the aerobic energy system during their durations, then Creatine supplementation may not produce the same results as it would during more anaerobic based sports, i.e. resistance training.
Can Creatine Aid Muscular Hypertrophy? ? ?
As fore-mentioned, the increase in Creatine within the muscle cell can result in increased protein synthesis within a human being, this results that Creatine supplementation can lead to muscular hypertrophy. Creatine increases amino acid density within the muscle cell filaments, actin and myosin. It is believed that if the contractile filaments, actin and myosin have a greater density, then muscular hypertrophy can occur at a greater rate.
Studies (International Journal of Sport Nutrition and Exercise Metabolism) have been conducted that show that over a 12 week period of Creatine supplementation, lean mass has occurred within a relatively short period of time. This study also proved that Creatine supplementation over the 12-week period increased the muscle fibre diameter within human beings, for both fast and slow twitch muscle fibres.
Is Creatine supplementation going to aid a reduction in bodyfat? ? ?
A relatively well mentioned side effect of Creatine supplementation is that people believe it can aid in fat loss purposes. Studies have been conducted which show that Creatine supplementation does not inhibit fat loss, however, conversely also finds that Creatine supplementation does not directly cause fat loss in individuals.
Creatine can aid with cell volumization within muscles, and thus could consequently lead to an increased fat burning rate, somewhat indirectly. Creatine aids the intake of water in the muscle cells, which can allow for more macronutrients such as proteins and carbohydrates to be stored within the tissue. This could in-directly cause an increase in fat burning efficiency as muscular hypertrophy results in a larger proportion of lean mass of that individual, which can lead to a greater Basal Metabolic Rate (BMR), which can then lead to greater fat burning ability at rest and also during exercise.
Some individuals will find that with Creatine supplementation during fat loss periodization, that they hold more water, which may distort their appearance. This can result in body image problems for that individual, where they may be losing bodyfat, yet their appearance is deceived slightly by their supplementation of Creatine within their diet. This is more common with Creatine Monohydrate as opposed to Creatine Ethyl Ester (CEE).
How and when do I need to supplement with Creatine? ? ?
Within Creatine Monohydrate supplementation, it is often beneficial to include a ‘loading phase’ when you commence with the supplementation. During the loading phase, dosages of between 10-20 grams have been utilised in order to rapidly increase the density of Creatine within the muscle cells. Loading with 10-20 grams each day has showed that Creatine stores can be maximised within 2-3 days after prior supplementation.
After the initial loading phase, which can last between 3-7 days, the next phase is introduced. The next phase is known as the maintenance phase, where the dosage of Creatine is actually reduced and the supplementation is continued at this dosage for a prolonged period of time. Generally, a maintenance phase of Creatine Monohydrate is continued for around 6-8 weeks, before a 1 week break from the product, the cycle then continues in the above manner.
An example of a Creatine cycle would look like the following -
Days 1-7 - Loading phase, duration dependant upon intake. Intake between 10-20 grams to saturate muscle.
Days 7-42 - Maintenance phase, intake is between 5-10 grams daily to ensure adequate Creatine density.
Days 42-49 - 1 week break from the product, before cycle continues in the above manner.
Only so much Creatine can be stored within the muscle tissue. This results in the consensus that during the maintenance phase of the Creatine cycle, an uptake, greater than 10 grams per day, is generally a waste of both Creatine and your money.
When loading with Creatine, spreading the intake during the day can be beneficial to ensure that the Creatine stores are being increased. Typically, this results in a dose being taken AM, Mid-day, and PM as well as before bed. Creatine Monohydrate is characteristically reliant upon a transport system to aid its route to the muscle cells, this transport system is maximised when carbohydrate intake is present.
When on the maintenance phase of the Creatine cycle, 2 doses can be consumed AM and PM on a non-workout day. If the individual is training with resistance training, then it can be beneficial to split the dose between pre workout and post workout. Pre workout Creatine can be taken with pre workout carbohydrate intake for energy during the forthcoming activity, around 30-45 minutes before exercise commences. A post workout (PWO) dose of Creatine Monohydrate will also be beneficial along with carbohydrate intake, as this will provide the perfect transport system for the passage of Creatine into the muscle cells PWO.
When supplementing with Creatine Ethyl Ester (CEE), then no loading phase is necessary. An intake of 3-5 grams of CEE is generally considered to be an efficient dosage to supplement with. Additionally, CEE does not require the same transport system of that of Creatine Monohydrate. CEE does not need the presence of carbohydrates in order to be transported to the muscle cell.
Are there any side effects to Creatine supplementation? ? ?
Creatine supplementation within individuals has often reported certain side effects which have been linked with the timing of their Creatine supplementation. Certain side effects have included kidney problems, sickness, diarrhea, muscular cramping and muscular strains. However, the fore-mentioned side effects have only been linked with Creatine supplementation, and have not been proven to have been caused by an intake of Creatine within their diets.
The biggest and most well known side effect of Creatine supplementation, especially Creatine Monohydrate, is the water bloat and storage which comes with it, due to the cell volumization aspect of Creatine. With Creatine Ethyl Ester (CEE), the water holding aspect is decreased and often nullified, which can lead to CEE being a better choice for someone wishing to lose fat and not have their appearance to be distorted by Creatine Monohydrate.
Muscular cramping can be caused by Creatine supplementation, yet has not been proven, and has only been linked as a side effect of Creatine supplementation. It is possible that Creatine supplementation can cause de-hydration in the individual if their water (H20) intake is not adequate, this can resultantly lead to muscular cramping. However, conversely, when muscular contraction is impaired and cramping occurs, it can be often down to fatigue of that muscle group. Creatine is believed to help delay the onset of lactic acid, so this side effect could actually be nullified by Creatine supplementation.
Creatine studies have been conducted following the link with kidney problems in relation to Creatine supplementation for a pro-longed period of time. The studies have often dispelled the fact that Creatine is linked to kidney problems following a Creatine cycle, when Creatine has been taken in a smaller dose, i.e. 5-10 grams per day. Some particular studies have shown that when Creatine is supplemented by 20 grams per day over a pro-longed period of time, a serious condition of the kidneys known as interstitial nephritis developed in a particular individual. It is possible that for people with existing kidney problems, Creatine supplementation may not be worthwhile as it can lead to further kidney complications.
References:
Dempsey RL, Mazzone MF, Meurer LN. Does oral creatine supplementation improve strength? A meta-analysis. J Fam Pract. 2002 Nov;51(11):945-51.
M. Erik Huso1, Jeffrey S Hampl1, Carol S. Johnston1, and Pamela D. Swan2 Creatine supplementation influences substrate utilization at rest - http://jap.physiology.org/cgi/content/abstract/93/6/2018
Poortmans, J.R., & Francaux, M. (2000). Adverse effects of creatine supplementation: fact or fiction? Sports Medicine, 30, 155-170
Mayhew, D.L., Mayhew, J.L., & Ware, J.S. (2002). Effects of long-term creatine supplementation on liver and kidney functions in American college football players. International Journal of Sport Nutrition and Exercise Metabolism, 12, 453-460
PD, Harridge SDR, Soderlund K, et al. Creatine supplementation per se does not enhance endurance exercise performance. Acta Physiol Scand 1993;149:521-3.
Eijnde BO, Lebacq J, Ramaekers M, Hespel P. Effect of muscle creatine content manipulation on contractile properties in mouse muscles. Muscle Nerve. 2004 Mar;29(3):428-35.
Brose A, Parise G, Tarnopolsky MA. Creatine supplementation enhances isometric strength and body composition improvements following strength exercise training in older adults. J Gerontol A Biol Sci Med Sci. 2003 Jan;58(1):11-9.
Branch JD. Effect of creatine supplementation on body composition and performance: a meta-analysis. Int J Sport Nutr Exerc Metab. 2003 Jun;13(2):198-226.
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October 5th, 2007 · 1 Comment
All about Caffeine
By Gareth Ramsden
What is Caffeine? ? ?
Caffeine is a stimulant to the cardiovascular system, as well as being used in some situations as a diuretic. Scientifically, Caffeine is known as tri-methylxanthine, with a chemical formula of C8 – H10 – N4 – 02. In it’s most simple form, Caffeine is a white based powder.
Caffeine, as mentioned above, can be used as a diuretic in persons. A diuretic is a substance which increases the frequency of urination and the passing of liquids. Diuretics can often be used by sports persons who need to reach a certain weight and lose excess fluid weight, for example, boxers and jockeys.
Caffeine is said to motivate the brain in a similar fashion to that of amphetamines such as heroin and cocaine, thus proving that Caffeine is a very potent substance and should be taken with medical advice and should side effects occur, then the administering individual should cease its’ consumption.
What effect does Caffeine have on an individual? ? ?
For an individual that is not Caffeine intolerant, Caffeine generally acts as a stimulant and gives that individual an enhanced feeling of being more awake and alert.
Caffeine is a substance which is used by many sports persons all around the world. Caffeine has the ability to improve alertness, decrease tiredness and also may increase physical stamina.
Some studies that have been conducted in the past, also reveal that caffeine may help in reducing depression in individuals.
What are the negative aspects of Caffeine? ? ?
The negative aspects, and side effects that Caffeine can produce, need to be looked at before an individual decides to supplement with Caffeine.
Some of the side effects you may experience with Caffeine intake is –
Insomnia
Tremors
Agitation
Anxiety
Irritability
Headaches
Heartburn
Diarrhoea
Increased blood pressure
Increased heart beat
Frequent Urination
Irregular heart beats
Dehydration
Etc…
Benefits of Caffeine supplementation –
Caffeine may help speed up the metabolism temporarily
Caffeine breaks down free fatty acids
Preserves carbohydrates for exercise
Lowers/regulates blood sugar levels
Improves alertness
Delays fatigue
Etc…
Can Caffeine become addictive? ? ?
It is very possible for individuals to become hooked and addicted to Caffeine. It is reported that Caffeine supplementation in high doses can often lead to dependence of Caffeine from then on. High doses relate to doses such as 700mg – 1250mg per day.
A lot of bodybuilding supplements often contain Caffeine as they provide a boost and ‘pick up’ which can be useful for bodybuilders and sportspersons, in order to get an extra 5% out of their performance.
Caffeine is very prevalent in bodybuilders’ diets that are adhering to low carbohydrate diets. When individuals take carbohydrates out of the diet, they often feel that they are lacking in energy, become very lethargic and training is the last thing that they want to undertake.
In this situation, they often turn to Caffeine as a boost and something to provide stimulation as opposed to getting more food though carbohydrates. Caffeine gives that individual a short term boost which can lead to improved concentration, application and efficiency during their workouts or exercise.
Additionally, Caffeine is found in ECA stacks. ECA stacks are very potent, as they are a mixture of Ephedrine, Caffeine and Aspirin, a substance which is often employed when people are trying to lose fat, as the stack gives a boost and can possibly lead to more fat burning potential in the diet and during cardio activities.
Turning to Caffeine and stimulants when carbohydrate levels are low can soon lead to dependence. These individuals often cannot put more carbohydrates into the diet otherwise it will often lead to a decrease in the effectiveness of their dietary approach, hence the inclusion of Caffeine.
Where is Caffeine found? ? ?
Caffeine is often found in a lot of drinks and beverages as well as some foods that are widely available.
Drinks which contain Caffeine include –
Pepsi
Coke
Coffee
Dr Pepper
Diet drinks such as Pepsi Max, Diet Pepsi, Diet Coke, Coke Zero, etc…
Cocoa
Milk chocolate
Tea
Green Tea
Instant Tea
Foods which contain Caffeine include –
Chocolate
Cocoa
Baking chocolate
Coffee yoghurts
Ben & Jerry’s ice cream
Haagen Daz ice cream
Other sources of Caffeine include –
Nurofen Plus
ProPlus
Panadol Extra
Some OTC Cold & Flu Caplets & Powders like Lemsip Max
Anadin Original
Propain Caplets
Solpadeine Plus
Yeast Vite Tablets
Resolve Extra
Alka-Seltzer XS
Syndol
Some of the above sources are over the counter meds only and are not widely available to an individual.
So how much Caffeine is in the above products? ? ?
The following charts show the Caffeine contents of certain foods, drinks and medications.
Double espresso (2oz) 45-100 mg
Brewed coffee (8 oz) 60-120 mg
Instant coffee (8 oz) 70 mg
Decaf coffee (8 oz) 1-5 mg
Tea - black (8 oz) 45 mg
Tea - green (8 oz) 20 mg
Tea - white (8 oz) 15 mg
Coca Cola (12 oz can) 34 mg
Pepsi (12 oz can) 38 mg
Barq’s Root Beer (12 oz can) 22 mg
7-up (12 oz) 0 mg
Chocolate milk (8 oz) 4 mg
Dark chocolate (1 oz) 20 mg
Milk chocolate (1 oz) 6 mg
Ben & Jerry’s Coffee Fudge Frozen Yogurt (8 oz) 85 mg
Caffeine Content of Foods
Milk Chocolate (1 oz) IFIC 1-15
Dark Chocolate (1 oz) IFIC 5-35
Bakers Chocolate (1 oz) IFIC 26
Dannon Coffee Flavored Yogurt (8 oz) CSPI 45
Chocolate Flavored Syrup IFIC 4
Caffeine Content of Coffee & Teas
Percolated (7 oz) CB 140
Drip (7 oz) B&M 115-175
Espresso (1.5-2 oz) B&M 100
Brewed (7 oz) B&M 80-135
Instant (7 oz) B&M 65-100
Decaf, brewed (6 oz) CB 5
Decaf, instant (6 oz) CB 3
tea, iced (12 ozs.) B&M 70
tea, black (6 oz) CB 70
tea, green (6 oz) CB 35
tea, instant (7 oz) B&M 30
yerba maté, (3 g teabag) ERO 10-24
yerba maté, (10 g dried, loose) ERO 30
Soft Drinks
Mountain Dew 12 ounces 55
Surge 12 ounces 51
Diet Coke 12 ounces 47
Coca-Cola 12 ounces 45
Dr. Pepper, regular or diet 12 ounces 41
Sunkist Orange Soda 12 ounces 40
Pepsi-Cola 12 ounces 37
Guarana sodas 12 ounces 30
Barqs Root Beer 12 ounces 23
7-UP or Diet 7-UP 12 ounces 0
Barqs Diet Root Beer 12 ounces 0
Caffeine-free Coca-Cola or Diet Coke 12 ounces 0
Caffeine-free Pepsi or Diet Pepsi 12 ounces 0
Minute Maid Orange Soda 12 ounces 0
Mug Root Beer 12 ounces 0
Sprite or Diet Sprite 12 ounces 0
What are some of the withdrawal Symptoms of Caffeine? ? ?
Individuals often try and reduce their Caffeine consumption, especially if they feel that they have often consumed too much. Caffeine is very addictive, and when individuals attempt to eradicate or reduce Caffeine within their diet, they can often suffer withdrawals and have side effects from the reduced consumption.
Some of the withdrawal symptoms include –
Headaches
Fatigue
Depression
Drowsiness
Inability to concentrate
Jittery behaviour
Etc…
What is a safe amount of Caffeine to consume each day? ? ?
Generally, anything under 300mg of Caffeine per day is considered as a moderate and safe amount of Caffeine to consume. The above tables show how much Caffeine is contained in popular foods and drinks, so use the above as a rough gauge in order to tally your Caffeine intake.
It is reported that in the US, Caffeine consumption is quite high, where doses exceed around 400mg each day.
A moderate intake of Caffeine is labelled as between 120mg – 300mg each day. High consumption of Caffeine is stated to be as high as 6000mg each day, which will obviously lead to possible dependence upon the substance.
This shows that people can still enjoy diet sodas, coffees, teas each day, whilst staying under a mg level of Caffeine that is considered to be ‘moderate’.
References
Eddy NB. J Pharmacol Exp Ther, 1928;vol 33:pp 167-174.
American Heart Association
http://www.caffeinedependence.org
Caffeine pharmacology and clinical effects. In: Graham A.W., Schultz T.K., Mayo-Smith M.F., Ries R.K. & Wilford, B.B. (eds.) Principles of Addiction Medicine, Third Edition (pp. 193-224
Tags: Articles
High Intensity Interval Training (HIIT)
By Gareth Ramsden
What is HIIT? ? ?
HIIT is High Intensity Interval Training.
What are the benefits of HIIT? ? ?
High Intensity Interval Training is a very demanding form of cardiovascular exercise. High Intensity Interval Training is heavily reliant upon the Anaerobic Energy system, i.e. exercise without the presence of oxygen, which will rely on oxygen debt.
High Intensity Interval Training is also very demanding in relation to the calories expanded from the body. High Intensity Interval Training must be fuelled by Carbohydrates in order for performance to be of high quality.
The first few seconds of High Intensity Interval Training will also bring the Creatine Phosphate energy system into effect too. Generally, during the maximal efforts, for the first 0-10 seconds, the Creatine Phosphate energy system will be utilized, before the energy shifts towards muscle glycogen stores being depleted/utilized.
With High Intensity Interval Training being an Anaerobic exercise, it is heavily dependant upon fast twitch (Type II) muscle fibres. With this in mind, High Intensity Interval Training should be treated like another Weight Training session, as the demands placed upon the body during this form of exercise, are very high.
From my experience, High Intensity Interval Training is great when you need to get fit in a short space of time. A few sessions of High Intensity Interval Training per week will really help increase your VO2 max levels rapidly, as well as increasing your anaerobic and aerobic endurance and fitness.
There is also a very big EPOC (Excess Post Exercise Oxygen Consumption). This means that High Intensity Interval Training burns more calories also post exercise as well as during the exercise too. Oxygen debt is when the body uses calories in order to get the oxygen back into the body, which was no utilized during the anaerobic exercise.
Generally, oxygen debt and EPOC are at their highest levels as soon as the exercise has finished, they can however continue for up to 24-36 hours post exercise. It is possible during this time that the High Intensity Interval Training and EPOC will result in metabolic changes, an increase in anabolism, and hormonal changes and hormonal homeostasis.
What type of HIIT routine would you recommend? ? ?
Start off with 2-3 HIIT sessions per week, you have to remember that if you are weight training during the week, then the extra High Intensity Interval Training sessions are going to be very taxing on the body and place extra demands on that individual. Start off light and increase over the next weeks and months.
How can I actually do HIIT? ? ?
Minutes 0-5
This should be a gentle paced warm-up. This will help ready your muscles for the forthcoming intensive exercise. Keep the pace quite low during the warm up and don’t reduce the time below 5 minutes.
Minutes 5-7
This should be where the pace/speed starts to increase. You have now done your warm up period and now you are ready to up the pace slightly.
Minutes 7 – 7 ½ minutes
This is going to be your first maximal effort. 30 seconds of High Intensity Interval Training, really go for it during this time and put all your effort in, don’t keep looking at your watch as the time will go slowly, concentrate on your maximal effort and keep it to around 30 seconds.
Minutes 7 ½ - 9 ½ minutes
Reduce the pace again from the maximal effort. This will help you to recover between High Intensity Interval Training exertions. Keep the pace low but not too low, enough so that you are continuing at a demanding pace/speed.
Repeat the above pattern so that for the first few weeks, you are doing 5 all out maximal efforts during each High Intensity Interval Training session.
Do you rate HIIT for fat loss? ? ?
Personally, no. Other people will potentially dis-agree with me, but see my article on Steady state cardio for my thoughts on which I feel is a better form of fat burning exercise. High Intensity Interval Training is very dependant upon pre-fuelling from carbohydrates and also after the High Intensity Interval Training is finished, more carbs and proteins are going to be needed in order to restore muscle glycogen and also recover more rapidly.
There is a bigger EPOC from HIIT rather than steady state cardio, however, there are no guarantees that these calories during the EPOC, will be coming from fat. Even more so if you consider that carbohydrates are going to be ingested post High Intensity Interval Training.
What forms of equipment can I use for my HIIT? ? ?
The better choices of equipment/methods for HIIT would include –
Treadmill
Road Running
Stationary Bike
Road Bike
Heavy Bag Work.
Many thanks for reading, if you have any more questions, please don’t hesitate to contact me.
Gaz.
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What is the best form of cardio to lose fat? ? ?
In my opinion, if you are serious about losing fat, then cardio is a must, it will simply get you where you want to be. I recommend that you get up 45 mins earlier every morning and go for a brisk walk or a steady bike ride first thing, before eating anything.
A black coffee or some caffeine (as long as you have no medical conditions where caffeine and stimulants are unsuitable) before you set off on your cardio, is fine.
When we wake up, generally our glycogen levels are lower in the morning following the overnight fast, in both the muscle cells and the liver. Morning cardio takes advantage of this metabolic environment and makes it slightly easier for the individual to tap into their adipose tissue and fat reserves.
What sort of intensity should the morning cardio be? ? ?
Generally, I would advise that you keep the morning cardio to quite a low intensity. A heart rate of between 60-75% of your MHR will often yield your figure for your maximum fat burning potential. Metabolic testing can prove this in differing individuals, but as a rough guide, then utilize the 60-75% of your MHR.
How do I find the figure for my MHR? ? ?
In order to find your Maximum Heart Rate, utilize the equation –
220 – Age = your MHR
So for example, someone who is 30 years of age, wishing to find our their MHR…
220 – 30 = 190
190 BPM (Beats per Minute) is the Maximum Heart Rate for this individual.
190/100 = 1.9
60 x 1.9 = 114
75 x 1.9 = 142
So in order for this 30 year old individual to get into their ‘fat burning environment’ during their morning cardio, it would be great if they could keep a constant intensity of between 114 to 142 Beats per Minute.
Additional Benefits to morning cardio? ? ?
There are many other additional benefits to morning cardio, as well as the excellent potential that it has to get into your fat burning environment, more easily than other types of cardio. Cardio done in the morning has been shown to help increase your metabolic rate over the day.
Additionally, cardio also helps to
Regulate blood sugar levels
Stimulates the appetite in that individual
Stimulates the metabolism for that individual
Improve cardiovascular fitness and health
Preventative in relation to certain aspects of health.
What mediums of equipment are good for morning cardio? ? ?
As long as you can keep your Heart Rate constant during the cardio then the following I would recommend
Brisk walking outside
Treadmill walking on incline
Stationary bike
Elliptical or Cross Trainer.
The above forms of cardio make it easier for you to keep a constant Heart Rate which can keep you in your fat burning metabolic environment.
Summary.
Overall, it is vitally important to include cardio in your routine if you wish to reduce your bodyfat percentage. Morning cardio done in a fasted metabolic environment, 5 or 6 times per week at a low intensity is a great way to start.
Providing the rest of your diet and routine is in check, then you should see the progress that you desire.
If you have any more questions or would like more information, please pm or email me.
Many Thanks.
Tags: Articles
By Gareth Ramsden
What is the Gastrocnemius? ? ?
The gastrocnemius is the muscle formally known as the calf muscle. The main function of the gastrocnemius is ankle plantar flexion as well as dorsiflexion.
The main muscles of the gastrocs include…
• Gastrocnemius
• Soleus
• Tibialis (anterior and posterior)
• Peroneus (longus and brevis)
The Gastrocnemius
The gastrocnemius is the superficial muscle on the back of the leg. The gastrocnemius has 2 heads, known as the Medial head and the Lateral head. The gastrocnemius attaches the femur (the thigh bone), on the posterior medial condyle, which is located to the inner portion of the leg, near the knee area. The insertion area of the gastrocnemius is the Achilles tendon, known as the Calcaneous, which is referred to as the ‘heel’ bone.
The Soleus
The Soleus is a flat muscle, which is located below the gastrocnemius, which is located on the sides of the lower limbs. The soleus attaches to the tibia and fibula on the posterior surface as an insertion point, and has an origin point of the Calcaneous, much the same as the gastrocnemius. The origin point attaches via the Achilles tendon also, and is attached to the posterior surface of the Calcaneous.
The Soleus is responsible for plantar flexion of the foot and ankle, which is the movement of moving the toes and top of the foot, away from the body.
Tibialis Anterior and Posterior
The Tibialis Anterior is the muscle which attaches to the front of the tibia and inserts onto the tarsal bones in the feet. The Tibialis Anterior runs down the side of the tibia bone and is responsible for dorsiflexion of the foot and ankle, which involves moving the toes and top of the foot, towards the body.
The Tibialis Anterior is very prominent when individuals are walking on what can be classed as uneven terrain it helps to adjust the position of the foot and therefore the leg.
The Tibialis Posterior is the muscle which attaches to the posterior surfaces of the tibia and fibula, whilst originates from the Calcaneous (posterior surface). The Tibialis Posterior is also responsible for plantar flexion of the foot and ankle.
The Tibialis Posterior provides stability for the foot and the leg and is heavily involved during inversion of the foot.
Peroneus Longus and Brevis
The Peroneus Longus attaches to the proximal head of the fibula. The Peroneus Longus runs along the fibula bone and acts during plantar flexion of the foot and ankle. The Peroneus Longus is the most superficial of the Peroneus muscle. The insertion point of the Peroneus Longus is the base of the 1st metatarsal in the foot, which actually passes into the plantar ligament.
The Peroneus Longus works in combination with the Tibialis Posterior, which help to extend the foot, when making contact with the ground. The Peroneus Longus is also very prominent in foot placement as it helps to stabilise the leg, making sure that all of the pressure is not placed towards the midline of the foot, which could potentially cause injury.
The Peroneus Brevis originates from the lower location of the fibula and attaches to the base of the 5th metatarsal of the foot, as an insertion point. The main action of the Peroneus Brevis is to aid with plantar flexion and help with evertion of the foot and ankle.
The Peroneus Brevis is generally a smaller muscle than the Peroneus Longus and actually lies beneath the Peroneus Longus, and is vital for providing lateral stability to the ankle and foot.
Muscle Fibre Types of the Gastrocnemius
Many people often state that they have lagging calf muscles. Is this through neglect? Under-training? The wrong type of training or another reason?
It is important to consider the muscle fibre make up of the gastrocnemius in order to gain the most from your training, which could potentially lead to better gains for your calf muscles.
The gastrocnemius muscles contain almost a 50/50 split of muscle fibres in relation to Type 1 and Type II muscle fibres, also known as fast twitch (Type II) and slow twitch (Type I) muscle fibres.
Type I muscle fibres, which are also known as slow oxidative muscle fibres, have a fairly high endurance due to the content of mitochondria and myoglobin.
Type II muscle fibres, which are also known as fast oxidative muscle fibres, have a somewhat of a low endurance, and therefore are possibly better for lower rep and heavier weight training movements. Out of all the muscle fibre types, the Type II fibres are the fibres which tire the most quickly.
An individual known as Dr Hyght stated that the gastrocnemius is made up of around 51% of Type I muscle fibres, which means that they can be trained with lower weight and higher reps. The remainder of the muscle fibre, 49% is Type II muscle fibre, which means that the calves can also be trained with lower reps and higher weight. The fore-mentioned is in relation to the lateral head of the gastrocnemius.
The medial head of the gastrocnemius is made up of 56% of fast twitch muscle fibres, with 44% of the muscle fibres being slow twitch, type I muscle fibres.
Training the Gastrocnemius
With the above in mind, we are then able to incorporate the above into a training regime in order to bring about the best possible gains for your gastrocnemius area.
There are several exercises which are good ways to directly train the calf muscles –
• Straight leg barbell calf raises
• Bent leg barbell calf raises
• Donkey calf raises
• Seated calf raises
The above exercises all directly target the gastrocnemius area and have the potential to add size to the lower leg, if trained with the correct rep ranges, providing the rest of your diet and training is in check.
Taking into consideration the above muscle fibre descriptions, it would be beneficial to include both high reps and lower weight and higher weight and lower reps, into your training routine for your gastrocnemius muscles.
Additionally, I would also believe it would lead to sub-optimal gains if an individual was to stay with lower reps or higher reps, rather than having a routine which combines the two.
When training the gastrocnemius area, it is worth considering, that when the legs are straight, more emphasis is placed on the medial and lateral heads, whilst taking the emphasis off the soleus muscles. Straight leg calf raises allow for more stretch to the gastrocnemius, which results in more recruitment during those exercises.
When the knee is bent, the emphasis on the gastrocnemius is reduced, and places more recruitment onto the soleus muscles. The gastrocnemius muscles slacken when the knee is bent, so when the knee is straight, the muscles are more stretched.
With the fore-mentioned in consideration, it results in the fact that when individuals perform seated calf raises; this will take emphasis off the gastrocnemius and onto the soleus muscles.
Higher rep ranges will also be beneficial in your calf training routine due to the fact that we walk around on them all day long, and they can take a great workload. Additionally, the Achilles tendon stores a large amount of energy. If you let the tendon relax at the bottom part of the movement, it will potentially allow for greater stimulation of the area.
The Stretch Technique
When performing repetitions during your calf training, make sure that you get the most from your reps, by really stressing the gastrocnemius at the top of the movement, as well as gaining a nice stretch at the bottom of the movement too.
When you reach the peak of the ascend during your calf training, squeeze the gastrocnemius at the top of the movement, as if you were flexing the muscle, and hold that for 1-2 seconds. Once you have held the stretch for 1-2 seconds, descend slowly and in a controlled fashion, and gain a nice stretch at the bottom of the movement, allowing for the Achilles tendon to relax.
Putting it together – A Gastrocnemius Training routine
With the above taken into consideration, it is now possible to put together a calf training routine in order to maximize the potential gains of the gastrocnemius area. We will split this into 2 training days –
• Higher reps with lower weight day
• Lower reps with heavier weight day
Higher Rep, Lower weight day
Barbell Straight Leg Calf Raises – 2 x 25-50 reps
Perform the above with a weight that you can manage for 50 reps for 2 sets. Keeping the legs straight during the exercise will place emphasis onto the gastrocnemius and off the soleus.
Barbell Bent Leg Calf Raises – 2 x 25-50 reps
Perform the above with a weight that you can manage for 50 reps for 2 sets. Keeping the legs bent during the movement will result in more recruitment of the soleus muscle, whilst taking the emphasis off the gastrocnemius.
Donkey Calf Raises (weighted with dip belt) – 2 x 30 reps
Place weight onto a dip belt, and attach to the waist. Lean forwards and possibly place your hands onto a wall so that you are steady. This will place a nice pre-stretch onto the gastrocnemius area, taking away the work from the soleus muscle.
Lower Rep, Higher weight day
Barbell Straight Leg Calf Raises – 2 x 8-12 reps
Perform the above with a weight that you can manage for 50 reps for 2 sets. Keeping the legs straight during the exercise will place emphasis onto the gastrocnemius and off the soleus.
Barbell Bent Leg Calf Raises – 2 x 8-12 reps
Perform the above with a weight that you can manage for 50 reps for 2 sets. Keeping the legs bent during the movement will result in more recruitment of the soleus muscle, whilst taking the emphasis off the gastrocnemius.
Seated Calf Raises – 2 x 6-12 reps
Place your quads under the pads for the seated calf raise machine and place the feet onto the plate so that the heels are hanging off the platform. Perform strict reps by employing the ‘squeeze’ technique as outlined above, for the above sets and reps.
The seated calf raises will help to work your soleus muscles whilst minimizing gastrocnemius use.
Tibialis Exercise
It is important to include some form of movement for your Tibialis muscles. Superset one of the above exercises, with a set of reps for the Tibialis. Place your heel on a step and let the toes and front of the feet hang off the edge of the step. Lift the toes towards the ceiling, so that the foot is flat again and inline with the heels. This will work the Tibialis muscles, which are often neglected.
Tags: Articles
Cardio for fat loss – by Gareth Ramsden
What is the best form of cardio to lose fat? ? ?
In my opinion, if you are serious about losing fat, then cardio is a must, it will simply get you where you want to be. I recommend that you get up 45 mins earlier every morning and go for a brisk walk or a steady bike ride first thing, before eating anything.
A black coffee or some caffeine (as long as you have no medical conditions where caffeine and stimulants are unsuitable) before you set off on your cardio, is fine.
When we wake up, generally our glycogen levels are lower in the morning following the overnight fast, in both the muscle cells and the liver. Morning cardio takes advantage of this metabolic environment and makes it slightly easier for the individual to tap into their adipose tissue and fat reserves.
What sort of intensity should the morning cardio be? ? ?
Generally, I would advise that you keep the morning cardio to quite a low intensity. A heart rate of between 60-75% of your MHR will often yield your figure for your maximum fat burning potential. Metabolic testing can prove this in differing individuals, but as a rough guide, then utilize the 60-75% of your MHR.
How do I find the figure for my MHR? ? ?
In order to find your Maximum Heart Rate, utilize the equation –
220 – Age = your MHR
So for example, someone who is 30 years of age, wishing to find our their MHR…
220 – 30 = 190
190 BPM (Beats per Minute) is the Maximum Heart Rate for this individual.
190/100 = 1.9
60 x 1.9 = 114
75 x 1.9 = 142
So in order for this 30 year old individual to get into their ‘fat burning environment’ during their morning cardio, it would be great if they could keep a constant intensity of between 114 to 142 Beats per Minute.
Additional Benefits to morning cardio? ? ?
There are many other additional benefits to morning cardio, as well as the excellent potential that it has to get into your fat burning environment, more easily than other types of cardio. Cardio done in the morning has been shown to help increase your metabolic rate over the day.
Additionally, cardio also helps to
Regulate blood sugar levels
Stimulates the appetite in that individual
Stimulates the metabolism for that individual
Improve cardiovascular fitness and health
Preventative in relation to certain aspects of health.
What mediums of equipment are good for morning cardio? ? ?
As long as you can keep your Heart Rate constant during the cardio then the following I would recommend
Brisk walking outside
Treadmill walking on incline
Stationary bike
Elliptical or Cross Trainer.
The above forms of cardio make it easier for you to keep a constant Heart Rate which can keep you in your fat burning metabolic environment.
Summary.
Overall, it is vitally important to include cardio in your routine if you wish to reduce your bodyfat percentage. Morning cardio done in a fasted metabolic environment, 5 or 6 times per week at a low intensity is a great way to start.
Providing the rest of your diet and routine is in check, then you should see the progress that you desire.
Tags: Articles · Training
October 4th, 2007 · 1 Comment
Hello, and welcome to my site!
I’ll be adding some articles on training and nutrition as well as offering some general training advice.
Tags: Articles · General · Nutrition · Training
