Hi everyone,
I'm featured on the Shapefit site among the fitness models. If you have a chance, check it out!
http://www.shapefit.com/team-fitness-mo ... brown.html
Featured Shapefit model
Moderators: Boss Man, cassiegose
Sarah this would have to be fav. Excellent show of muscle tone but still "smooth look".
http://www.shapefit.com/sarah-brown-5.jpg
cheers
http://www.shapefit.com/sarah-brown-5.jpg
cheers
Interesting stuff there.
I've seen recently though some people saying Flaxseed Oil isn't all it's cracked up to be, and it's better to eat the Seeds, because the Oil is proving to be not as healthy as once thought. Someting to do with how its made.
Noticed you like Olive Oil. Do you use the Cold Pressed Extra Virgin kind, as that's meant to be purest of pure?
The problem I have with Caffeine before workouts is, (and I know you mentioned it), that some say it can create a Thermogenic effect, presumably from increasing Heart rate, but problem is, it stimulates the Heart and constricts bloodflow. Bearing in mind muscles need re-oxygenating, (which could be slowed down), during weights sessions, and bearing in mind the likelihood of reduced Blood Oxygen to cell activity during Cardio, possibly hastening Lactic Acid onset, I'd have to politely disagree on that point.
In humble opinion, it could be potentially better for someone looking to manipulate Heart rate in a good way, to take Arginine instead, barring anything like a Herpes Virus, that might be aggrevated.
.
I saw a programme once about Kitchen issues, and one guy said a diner at a restaurant, had said the soup was not salty enough or something like that, could it please be changed.
The soup went back in the Kitchen, the Chef Urinated in it, then added a little more Cream, and the Diner said it was perfect
P.S you mention Low to Moderate Steady State Cardio for Fat Burning. Due to the potentially adaptive nature of such things, I'm just curious what the reasoning is, as I'd tend more towards the Interval type stuff or similar Cardiovascular confusion types of Cardio, if I was making such commentary on here.
Not being rude as you know, I've always had much respect for you, it was just a few points that caught beedy eye.
I've seen recently though some people saying Flaxseed Oil isn't all it's cracked up to be, and it's better to eat the Seeds, because the Oil is proving to be not as healthy as once thought. Someting to do with how its made.
Noticed you like Olive Oil. Do you use the Cold Pressed Extra Virgin kind, as that's meant to be purest of pure?
The problem I have with Caffeine before workouts is, (and I know you mentioned it), that some say it can create a Thermogenic effect, presumably from increasing Heart rate, but problem is, it stimulates the Heart and constricts bloodflow. Bearing in mind muscles need re-oxygenating, (which could be slowed down), during weights sessions, and bearing in mind the likelihood of reduced Blood Oxygen to cell activity during Cardio, possibly hastening Lactic Acid onset, I'd have to politely disagree on that point.
In humble opinion, it could be potentially better for someone looking to manipulate Heart rate in a good way, to take Arginine instead, barring anything like a Herpes Virus, that might be aggrevated.
Yes, but definitely don't do it after it's been made, as it knarks a lot of Chefs offIt can be hard to make good choices with restaurant food. Don't be afraid to ask how food is made and request it be made differently.
.I saw a programme once about Kitchen issues, and one guy said a diner at a restaurant, had said the soup was not salty enough or something like that, could it please be changed.
The soup went back in the Kitchen, the Chef Urinated in it, then added a little more Cream, and the Diner said it was perfect
P.S you mention Low to Moderate Steady State Cardio for Fat Burning. Due to the potentially adaptive nature of such things, I'm just curious what the reasoning is, as I'd tend more towards the Interval type stuff or similar Cardiovascular confusion types of Cardio, if I was making such commentary on here.
Not being rude as you know, I've always had much respect for you, it was just a few points that caught beedy eye
.Thanks guys!
Bossman, yes I use the EEOO myself. Getting flaxseeds and grinding them is a really good thing to do, but it can be a pain and a lot of people would rather not.
I'm a firm believer in steady state cardio with occasional HIIT ONLY when someone is cleared by a physician. It scares me how often people hand out advice for people to do HIIT so freely. It can be beneficial, but it's a huge stressor on the heart. I did HIIT in the past, and started having heart palpitations. Turns out I had uncovered a heart condition. I'm really lucky I didn't have sudden cardiac death.
The thing people overlook is through doing steady state at a lower-moderate pace the body becomes more efficent at using stored body fat as fuel. That's one benefit for us endurance athletes. Over time our body becomes efficient at dipping in to those stores and less use of carbohydrates. Higher intensity cardio can give a nice boost to the metabolism, but it also doesn't burn a lot of fat while you're doing it. As we know, many people undereat, and those who do are more likely burning muscle as fuel during high intensity cardio. When you look at the majority of fitness/figure/bodybuilders (majority, there are of course exceptions), they do low intensity steady state cardio primarily in their contest prep to burn fat and hold on to their muscle. It works very well. opinion is that the adapting that people talk about is overblown. We adapt to some degree to every form of exercise, but it doesn't necessarily mean that it's not going to keep working.
And you have a good point about the caffeine. Personally I do caffeine before all workouts, as I am a caffeine addict and can't live without it.
Honestly I don't think any pre workout supplement is necessary, just good solid food. But I felt like I had to say something in the article.
Bossman, yes I use the EEOO myself. Getting flaxseeds and grinding them is a really good thing to do, but it can be a pain and a lot of people would rather not.
I'm a firm believer in steady state cardio with occasional HIIT ONLY when someone is cleared by a physician. It scares me how often people hand out advice for people to do HIIT so freely. It can be beneficial, but it's a huge stressor on the heart. I did HIIT in the past, and started having heart palpitations. Turns out I had uncovered a heart condition. I'm really lucky I didn't have sudden cardiac death.
The thing people overlook is through doing steady state at a lower-moderate pace the body becomes more efficent at using stored body fat as fuel. That's one benefit for us endurance athletes. Over time our body becomes efficient at dipping in to those stores and less use of carbohydrates. Higher intensity cardio can give a nice boost to the metabolism, but it also doesn't burn a lot of fat while you're doing it. As we know, many people undereat, and those who do are more likely burning muscle as fuel during high intensity cardio. When you look at the majority of fitness/figure/bodybuilders (majority, there are of course exceptions), they do low intensity steady state cardio primarily in their contest prep to burn fat and hold on to their muscle. It works very well. opinion is that the adapting that people talk about is overblown. We adapt to some degree to every form of exercise, but it doesn't necessarily mean that it's not going to keep working.
And you have a good point about the caffeine. Personally I do caffeine before all workouts, as I am a caffeine addict and can't live without it.
Honestly I don't think any pre workout supplement is necessary, just good solid food. But I felt like I had to say something in the article.Interesting point about the Cardio. I tend to look at it sometimes like a Car. Cars burn more fuel at higher speeds, so logically burning more Fat at higher intensities could also be a possible factor, depending on nutrients consumed.
Personally I do think interval works better for a lot of people, as the body adapts to a lot of things, like Stimulant increase / decrease, Medications / withdrawal, new eating habits, etc etc so it is adaptable.
I think some Cardio types might lose efficacy to some extent, but not become totally worthless, but many stage athletes are only usually doing massive Cardio only for 4 maybe 6 weeks prior anyway in a lot of cases, so adptability may not be an issue, if the body is being forced to do something like that 2x daily, as that probably makes the body respond differently to once a day Cardio.
Personally I do think interval works better for a lot of people, as the body adapts to a lot of things, like Stimulant increase / decrease, Medications / withdrawal, new eating habits, etc etc so it is adaptable.
I think some Cardio types might lose efficacy to some extent, but not become totally worthless, but many stage athletes are only usually doing massive Cardio only for 4 maybe 6 weeks prior anyway in a lot of cases, so adptability may not be an issue, if the body is being forced to do something like that 2x daily, as that probably makes the body respond differently to once a day Cardio.
Both are very interresting points. And both seem very feasible. I've found over the last 6 months I've used alot of HIIT and very little moderate/steady cardio.
June/July (can't remember which month) I was 234 lbs and 24% body fat
This past week (Dec 2 I think it was) I was 235 lbs and 21-22% body fat
both checks were done by the same trainer at the gym via caliper.
So I believe that the HIIT help me maintain muscle/grow muscle and lose fat without sacraficing muscle as well. Although, perhaps if I used more lower paced, steady cardio I could've decreased the fat by more. I will admit that the majority of concentration went to weights but I would do a minimum of 2 cardio sessions a week at a minimum of a 1/2 hour per session. Almost always HIIT.
Perhaps as a test I should change the HIIT to steady rate cardio for the next 3-6 months to do a comparison on fat loss vs muscle gain. Something I may consider very much.
Cheers
June/July (can't remember which month) I was 234 lbs and 24% body fat
This past week (Dec 2 I think it was) I was 235 lbs and 21-22% body fat
both checks were done by the same trainer at the gym via caliper.
So I believe that the HIIT help me maintain muscle/grow muscle and lose fat without sacraficing muscle as well. Although, perhaps if I used more lower paced, steady cardio I could've decreased the fat by more. I will admit that the majority of concentration went to weights but I would do a minimum of 2 cardio sessions a week at a minimum of a 1/2 hour per session. Almost always HIIT.
Perhaps as a test I should change the HIIT to steady rate cardio for the next 3-6 months to do a comparison on fat loss vs muscle gain. Something I may consider very much.
Cheers
on this steady state thing...
you may become more efficient at using stored body fat (i don;t believe this to be true really) but you also store more fat in that case as it is the bodu's preferred source of energy which for competition running might be fine but for those looking to get lean it isn't
and yes you burn more cal's during steady state but you burn 9 x more cal's overall with intervals so again to get lean it isn't great
i don't think we can compare contestents with ave people...contestents have enough muscle, metabolism function etc to off set any most "catabolic" exercise and are also eating enough of the right foods
you may become more efficient at using stored body fat (i don;t believe this to be true really) but you also store more fat in that case as it is the bodu's preferred source of energy which for competition running might be fine but for those looking to get lean it isn't
and yes you burn more cal's during steady state but you burn 9 x more cal's overall with intervals so again to get lean it isn't great
i don't think we can compare contestents with ave people...contestents have enough muscle, metabolism function etc to off set any most "catabolic" exercise and are also eating enough of the right foods
You should read some stuff by Pete Phitzinger and other exercise physiologists. You clearly have a wealth of knowledge about weight lifting and muscle building but (more than me, which I respect a great deal), and I really don't mean to sound offensive, your knowledge when it comes to the physiology of cardiovascular exercise is lacking. Seriously I don't mean to be rude, but this has been area of expertise since childhood. I know this stuff as well as I know own name. I am not sure how you can think a fact such the body becoming more efficient at burning stored fat as aerobic conditioning improves is not true? Page 23 of Pete Phitz and Scott Douglass's Advanced Marathoning explains very well how longer, steady state sessions (they specifically mean running) inprove the utilization of stored fat for fuel during exercise, the ability to store glycogen in the muscles, and increased capillarization of muscles. And you said that fat is the body prefered source of enery for competition running? No, not even close, sorry. Page 43-44 of Pete Phitz and Scott Douglass's "Advanced Marathoning outlines this very well.swanso5 wrote:on this steady state thing...
you may become more efficient at using stored body fat (i don;t believe this to be true really) but you also store more fat in that case as it is the bodu's preferred source of energy which for competition running might be fine but for those looking to get lean it isn't
and yes you burn more cal's during steady state but you burn 9 x more cal's overall with intervals so again to get lean it isn't great
i don't think we can compare contestents with ave people...contestents have enough muscle, metabolism function etc to off set any most "catabolic" exercise and are also eating enough of the right foods
As far as comparing competitors with "regular people", they are still humans with the same bodies, of course we can compare. I was specifying fitness/figure competitors, who do not have huge amounts of muscle mass.
I know you believe that heavy lifting and short HIIT sessions are good for those trying to lean out, and I don't disagree that they can work very well. But look at reality: thousands, if not millions of people out there lose a great deal of fat every year by dieting and doing low intesity, steady state cardio only with no lifting, no intervals (walking, jogging etc.) They do not store more body fat, they lose it. I'm not saying that that is the best way (I believe anyone trying to lsoe weight should lift, should vary their cardio), but it can work and does work for many.
Again, I really do not mean to sound rude or like a jerk at all, but I get frustrated with false information. I've been a competitive runner for 23 years, coached by some of the best coaches in the world, and now I coach myself, and I've published dozens of articles on the subject, all based on research I've read by the top physiologists and coaches in the world. I'm not trying to make myself sound so great, there are plenty of things I know nothing about. I was also quite excited to post about his website featuring me and was hoping not to be crapped on.
That's one of the coolest things about fitness. No matter how much anyone tells you about this works best, that doesn't work, etc, you will never know what works best for YOU until you try. I have done the guinnea pig thing on myself so many times, and it's really interesting to see what the results are and how different I am from other people.vamp wrote:Both are very interresting points. And both seem very feasible. I've found over the last 6 months I've used alot of HIIT and very little moderate/steady cardio.
June/July (can't remember which month) I was 234 lbs and 24% body fat
This past week (Dec 2 I think it was) I was 235 lbs and 21-22% body fat
both checks were done by the same trainer at the gym via caliper.
So I believe that the HIIT help me maintain muscle/grow muscle and lose fat without sacraficing muscle as well. Although, perhaps if I used more lower paced, steady cardio I could've decreased the fat by more. I will admit that the majority of concentration went to weights but I would do a minimum of 2 cardio sessions a week at a minimum of a 1/2 hour per session. Almost always HIIT.
Perhaps as a test I should change the HIIT to steady rate cardio for the next 3-6 months to do a comparison on fat loss vs muscle gain. Something I may consider very much.
Cheers
when i talk about cardio i always talk about it in body composition terms, never competition running which are completely different
storing fat from performing repetitive and cyclic exercises (running, biking, elliptical etc) casn quickly halt fat loss...yes longer steady state sessions do burn fat while you do it sure, but who has 12hours to dedicate to running marathons a week? and why waste that time simply for fat loss when you can do 3 x wt session and 2 HIIT sessions and get the same if not better results in half the time??
doing any exercise for long periods of time will use more fat and increase glycogen storage, it's hardly ground breaking research there
i didn't exactly say that fat was fuel for competition runners because it isn't as there "running" intensity is not as low as everyday runners, they get up to and sustain quite a pace
i'm all about real people with jobs, kids and limited time to train so i would never advocate steady state anything...it's the second last thing on the fat loss hierachy, for competition running it's probably first
and i dinlt crap on you at all, just thoughts
storing fat from performing repetitive and cyclic exercises (running, biking, elliptical etc) casn quickly halt fat loss...yes longer steady state sessions do burn fat while you do it sure, but who has 12hours to dedicate to running marathons a week? and why waste that time simply for fat loss when you can do 3 x wt session and 2 HIIT sessions and get the same if not better results in half the time??
doing any exercise for long periods of time will use more fat and increase glycogen storage, it's hardly ground breaking research there
i didn't exactly say that fat was fuel for competition runners because it isn't as there "running" intensity is not as low as everyday runners, they get up to and sustain quite a pace
i'm all about real people with jobs, kids and limited time to train so i would never advocate steady state anything...it's the second last thing on the fat loss hierachy, for competition running it's probably first
and i dinlt crap on you at all, just thoughts
Just to let you all know, Just past 1st week of no HIIT and onto only steady rate cardio. Given natural variations in body, rest, diet etc. I lost 1 lb. I've been steady for at least 5 weeks at 235 am now 234. always weigh in saturday mornings with same scale at about the same time in the morning.
diet was pretty consistant, hunger was a little less. Weights still heavy lifting with alot of compound work. Cardio time about the same just steady instead of HIIT.
I'm thinking (still early in self testing, hehe) that a variation or cycling HIIT and Steady rate are going to prove best for the average non competitive individual. I also believe that when doing steady rate that something needs to change everytime ie.. rpm's, speed, tension, incline or level of the machine, or time. This deters constant repetativeness and getting into a rut.
cheers
diet was pretty consistant, hunger was a little less. Weights still heavy lifting with alot of compound work. Cardio time about the same just steady instead of HIIT.
I'm thinking (still early in self testing, hehe) that a variation or cycling HIIT and Steady rate are going to prove best for the average non competitive individual. I also believe that when doing steady rate that something needs to change everytime ie.. rpm's, speed, tension, incline or level of the machine, or time. This deters constant repetativeness and getting into a rut.
cheers