High-Intensity Interval Training is Twice as Effective as Regular Exercise

(NaturalNews) Recent research is indicating that traditional approaches to exercise that involve spending hours in the gym every day may not be the best way to stay strong and healthy. Interval training, a high-intensity type of workout that was originally created for Olympic athletes, may actually be twice as effective as regular exercise, and it can be done in a fraction of the time.

Most people are familiar with workout regimens that claim to build strength and endurance in mere minutes a day. Though seemingly deceptive, there may be more truth to such claims than one would have originally thought, depending on the technique. A few minutes of strenuous exercise a couple days out of the week is actually more effective than spending an hour or two every day in the gym.

According to Jan Helgerud, an exercise expert at the Norwegian University of Science and Technology, interval training is far superior to traditional exercise. She believes that everyday people should aim to do four, four-minute workout sets with three-minute recovery times in between. In order to maximize results and achieve optimal muscle response, these sets should be intense and somewhat straining to the body.

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Lack of sleep negatively impacts glucose metabolism

I’m pretty sure you’re well aware of the importance of a good nights sleep with regards to in-gym performance and post-gym recovery, but it also plays a huge role in body composition. In fact, some brand new research from the Leiden University Medical Center in Holland has suggested that just one night of bad sleep can upset insulin sensitivity even in otherwise healthy subjects.

The researchers wanted to see if there may be a connection between the current general health statuses of the western countries (including the rise of type 2 diabetes) and the fact that most of these people are not sleeping for sufficient durations of time. Whether it be nightclubs, late-night TV, children, insomnia and restlessness or whatever, these effects seem to be adding up. To investigate this, the researchers used a very small sample of nine healthy men and women and let them sleep for what is considered a “standard” eight hours sleep. They were examined using a glucose clamp in order to assess their insulin sensitivity. Using this as a baseline, the researchers then re-examined the subjects after they had a shortened four hour sleep the following night, with the results indicating reduced peripheral insulin sensitivity.

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‘Stress’ Protein Could Halt Aging Process, Say Scientists

Scientists in the UK and the U.S. have discovered that a protein which responds to stress can halt the degeneration of muscle mass caused during the body’s aging process.

HSP10 (Heat Shock Protein), helps monitor and organise protein interactions in the body, and responds to environmental stresses, such as exercise and infection, by increasing its production inside cells. Researchers at Liverpool, in collaboration with colleagues at the University of California, found that excessive amounts of HSP10 inside mitochondria — ‘organs’ that act as energy generators in cells — can halt the body’s aging process by preserving muscle strength.

HSP10 occurs naturally in all living organisms and scientists believe that study into its functions could prove significant for the design of future health care for the elderly, who are particularly susceptible to muscle damage. Researchers examined the role HSP10 plays inside cells, to further understand how aging muscle tissue can recover from stress.

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FLEX Bikini Model Search Online Voting Starts June 1

Mark your calendars or set an e-mail reminder: the FLEX Bikini Model Search Online is BACK! And thanks to our title sponsor SuperPump, it’s gearing up to be bigger and better than ever! Beginning on Tuesday, June 1, voting for Month One begins.

Last year, more than 400 bikini babes entered and more than 550,000 — that’s over a half million! — of your votes sent six insanely hot monthly winners into the 16-woman finals of the FLEX Bikini Model Search Championships in Las Vegas, Nevada during Olympia Weekend. The overall winner, Amanda Latona, received an exclusive contract with Weider Publications and appeared in the 2010 FLEX Swimsuit Issue. (Check out our 2010 Swimsuit Issue behind-the-scenes videos: Day 1 | Day 2)

This year’s online contest will run for three months — June, July and August. Two winners will be chosen each month after a two-week voting period and deliberation regarding the 10 highest vote getters by our expert panel of judges.

Each month, the winners receive:

Read moreFLEX Bikini Model Search Online Voting Starts June 1

2010 NPC Bill Grant Bodybuilding & Figure Classic

The 2010 NPC Bill Grant Bodybuilding & Figure Classic July 17th

Over 10,000 Athletes Competing in SportsFest – Promoter and Master of Ceremonies will be Legendary Bodybuilder Bill Grant, Mr. America and Mr. World. Bill Grant appeared in the new release of “Pumping Iron” starring Arnold Schwarzenegger and has also been featured in numerous movies, television shows and commercials.

The 5th Annual NPC Bill Grant Bodybuilding and Figure Classic will be held at Cedar Beach Park in Allentown, Pennsylvania on Saturday, July 17, 2010 at 1:00 PM. It is part of the Lehigh Valley Sports Fest, a sporting event drawing thousands of athletes and spectators from around the globe. Admission is FREE for all spectators.

*** NEWS FLASH*** Scott Epstein, former Vice President of the World Body Building Guild (WBBG) Pro & NPC divisions and currently the Executive Director of Publicity Management Services (PMS), a Media Relations/Talent Booking firm has announced his sponsorship for this event by signing guest appearances of top rated current athletes easily recognizable from syndicated TV.

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2010 CAL PRO Figure Final Report

Heather Mae French wins again in Culver City

Heather Mae French continued her hot streak on Saturday, winning her third contest of 2010 at the California Pro Figure Championships in Culver City, California. French, who won the New Zealand Pro in March and the Pittsburgh Pro in May, successfully defended the title she won a year ago.

“I truly believe that having the right people on my team is what determines success, so having Kim Oddo as my trainer has really been an uplift in regards to my training and nutrition,” Mae French said. “I’m still trying to find that balance of being full and still being conditioned. We’re getting there. I’m so excited to bring that to the Olympia. I’m going to be Pittsburgh full but with this conditioning, so that’s the goal.”

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2010 NPC/IFBB California contest

An exciting weekend is on tap in Southern California when the 2010 IFBB California State Pro Figure Championships and 2010 NPC California State Bodybuilding, Figure & Bikini Championships charge the Veteran’s Memorial Auditorium in Culver City, California this Saturday, May 29! See you there.

Some of the finest figure competitors in the IFBB Pro League will be on hand to let it all out onstage:

1. Thais Cabrices-Werner
2. Raechelle Chase
3. Meriza DeGuzman
4. Jennifer DeJoya
5. Ginette Delhaes
6. Heather Mae French
7. Valerie Gangi
8. Carin Hawkins
9. Candice Houston

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Are Anabolic Steroids Over Demonized ?

Will Brink is an excellent writer. On his site “Brinkzone” I recently read his great comments on some typical media bullshit which was trying to connect steroids with just about everything evil.

Take a read and see exactly how one tremendously educated and knowledgeable guy, Will Brink, makes the report look exactly like what it really is… total garbage.

Question: “Dear Will, I read an article in ESPN magazine which blaimed the death of some wrestler on steroids and linked steroid use to all sorts of deaths and pother problems. Did you read that article and what is your opinion on that?” Lisa Choret, NY

Response: Hi Lisa (from Will Brink)

Yes, I read the article…Some times I don’t know why I even try anymore. Every time I think we are making some headway over the truth about things such as anabolic steroids, supplements, and other controversial topics, up pops some new hysterical article claiming creatine causes brain cancer or steroids caused the death of some athlete. One of worst was a recent article published in ESPN (June addition) magazine regarding the death of wrestler Davey Boy Smith and was called “Canaries in the coal mine.” While we should appreciate ESPNs attempt to enlighten the public about the deaths of athletes, the article is full of the type of steroid hysteria, myths, incorrect assumptions, half truths, and out right fabrications so common in articles on this topic.

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Androgenic-anabolic Steroids Effects In Athletes.

Androgenic-anabolic steroids (AAS) are synthetic derivatives of the male hormone testosterone. They can exert strong effects on the human body that may be beneficial for athletic performance.

A review of the literature revealed that most laboratory studies did not investigate the actual doses of AAS currently abused in the field. Therefore, those studies may not reflect the actual (adverse) effects of steroids. The available scientific literature describes that short-term administration of these drugs by athletes can increase strength and bodyweight. Strength gains of about 5-20% of the initial strength and increments of 2-5 kg bodyweight, that may be attributed to an increase of the lean body mass, have been observed. A reduction of fat mass does not seem to occur. Although AAS administration may affect erythropoiesis and blood haemoglobin concentrations, no effect on endurance performance was observed. Little data about the effects of AAS on metabolic responses during exercise training and recovery are available and, therefore, do not allow firm conclusions.

The main untoward effects of short- and long-term AAS abuse that male athletes most often self-report are an increase in sexual drive, the occurrence of acne vulgaris, increased body hair and increment of aggressive behaviour. AAS administration will disturb the regular endogenous production of testosterone and gonadotrophins that may persist for months after drug

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Sex Influences On The Protein Anabolic Response To Insulin.

We hypothesize that sex influences whole-body protein anabolism in the postabsorptive state and in response to hyperinsulinemia. Kinetics of 3-(3)H-glucose and (13)C-leucine were studied in 16 men and 15 women after energy- and protein-controlled diets, before and during a hyperinsulinemic, euglycemic, isoaminoacidemic clamp. In the postabsorptive state, women had 20% higher rates of leucine Ra … Read moreSex Influences On The Protein Anabolic Response To Insulin.

Effect of Creatine Phosphate Supplementation on Anaerobic Working Capacity and Body Weight After Two and Six Days of Loading in Men and Women

Effect of creatine phosphate supplementation on anaerobic working capacity and body weight after two and six days of loading in men and women. J. Strength Cond. Res. 19(4):756–763.— The purpose of this study was to determine the effects of 2 and 6 days of creatine phosphate loading on anaerobic working capacity (AWC) and body weight … Read moreEffect of Creatine Phosphate Supplementation on Anaerobic Working Capacity and Body Weight After Two and Six Days of Loading in Men and Women

Stronger Muscles With Exercise, Nutrition, Anabolic Steroids

Aagaard P. Institute of Sports Sciences and Clinical Biomechanics, University of Southern Denmark and Sports Medicine Research Unit, Bispebjerg Hospital, Copenhagen, Denmark. As described in this review, maximal muscle strength is strongly influenced by resistive-types of exercise, which induce adaptive changes in both neuromuscular function and muscle morphology. Further, timed intake of protein in conjunction … Read moreStronger Muscles With Exercise, Nutrition, Anabolic Steroids