Fitness Articles of the Week #22 – Big Dogs, Interval Training and Intermittent Fasting,

image courtesy of nxb

Every weekend I publish a recap of the best health and fitness articles I’ve read over the past week. Here are my favorites.

Tips How To Prevent A Dog Attack On Your Next Run

I’ve never been chased by a dog when I’ve been out running, but I’ve always worried about it. We’re so vulnerable out on the trails and there’s nowhere to go. Here are some excellent “dos” and “don’ts” to prevent being bitten.

Muscle-Building Effect Of Protein Beverages For Athletes Investigated By Researchers

According to one study, you can increase muscle protein synthesis more by consuming a large amount of whey protein immediately after exercise as opposed to several smaller doses. A second study shows that muscle protein synthesis is 33% greater when consuming a leucine-enriched protein beverage as compared to a lower-leucine beverage. Obviously being vegan, I can’t consume whey, but this info can certainly be adapted to a vegan diet.

The Complete Guide To Interval Training

I love infographics because they make statistics interesting and fun to read. This one is no different and it’s one of the most thorough infographics I’ve seen. Great stuff!

What to eat before heading to the gym!

I was just looking for information like this for the Warrior Dash last weekend. I did find a few tips before I left, but this article mentions most of what you need to know.

5 High-Calorie Breakfasts for More Muscle

I can’t use the recipes provided here, but I really like the generic meal plan. It’s hard to find information regarding morning workouts, so this is super-helpful for me.

Beat The Heat With A Healthy Summertime Smoothie

I have to admit that I found this article kinda boring, but skip to the end to get to the recipes. I really need to start including veggies in my morning shakes.

The Ultimate Guide to Intermittent Fasting and extremely low Body fat %!

I’m not happy with the title of this post, because it’s definitely not the “ultimate” guide to intermittent fasting, but it is a handy and quick guide for anyone just learning about intermittent fasting. As this article mentions, visit Martin Berkhans site if you want to learn everything there is to know about intermittent fasting.

Fitness Articles of the Week #21 – Gaining Weight, The Ace of Spades and Vegan Candy

image courtesy of Joi

Every weekend I publish a recap of the best health and fitness articles I’ve read over the past week. Here are my favorites.

Alcohol Interferes With the Restorative Functions of Sleep

I always hear people telling others to have a couple beers or some wine before bed to help them sleep, and I always tell them that while alcohol might help you get to sleep, you won’t sleep well and you won’t wake up refreshed. Well, here’s another study proving it.

Reprogram Yourself To Eat For Mass

This explains everything you need to know about gaining weight if that’s what you’re trying to do. It’s a very thorough method too. I also like the way this guy writes. People try to be as politically correct as possible, but the Fit Jerk doesn’t. It’s fun to read 😀

Deck of Cards Workout

I come across this idea every now and then and I always want to try it out but then I forget about it. Maybe this time will be different? There’s also an Excel spreadsheet download on this page to help you create other workout variations.

Preparing Triathletes for the Chaos of Open Water

I’m too scared to compete in a triathlon for many of the reasons stated in this article, but I’m also not a good swimmer. I’ve only barely learned how to swim a month ago, so it’s not fair for me to pass judgement, but open-water swimming in a race sounds scary to me.

15 minutes of fitness a day can add 3 years to your life

A large study completed in Taiwan shows that just 15 minutes of exercise per day can add three years to your life. This doesn’t have to be crazy interval training either. That 15 minutes of exercise can be anything from lifting weights to a brisk walk – as long as you make it at least a moderate form of exercise.

A Land of Vegan Candy

I know I shouldn’t be eating candy, but once in a while isn’t so bad. It’s good to see there are some vegan options I can eat. I actually just found out about Sour Patch Kids a couple weeks ago on my own.

7 Powerful Tips To Master Perfect Barbell Row Technique

I’ve been doing barbell rows for a long time but I can never remember which way my hands should go so I decided to look it up on my phone while I was at the gym. I went straight to because I’ve gotten such good information from there over the past couple of months. This article explains so much and as it turns out, I’ve been doing rows wrong this whole time. I did my final set at the gym using the explained method and it felt amazing. It was like a revelation.

No Bones About It: Eating Dried Plums Helps Prevent Fractures and Osteoporosis, Study Suggests

I’m all for eating foods that can strengthen my bones and plums are delicious! I’m not sure I’ve ever had dried plums though. I’ll give it a shot.

Fitness Articles of the Week #20 – Power Rack Training, Sex Workouts and Barefoot Running

Every weekend I publish a recap of the best health and fitness articles I’ve read over the past week. Here are my favorites.

Jimmy Pena’s Power Rack Series

Here’s the first part in a series of training articles based on pushing your self to the limits without a training partner by using a power rack. I’ve been searching like crazy for an affordable power rack on Craigslist to do some training like this.

Exercise Benefits Cancer Survivors, New Report

I’ve always thought that it was common knowledge that exercise and physical fitness was beneficial to cancer survivors, but I guess I don’t really know how that idea got into my head. It just seems right I suppose. Well at least this report proves it.

Cell-Based Alternative to Animal Testing? Genomic Biomarker Signature Can Predict Skin Sensitizers, Study Finds

This is great news! This is a huge step in making unnecessary animal testing a thing of the past.

Downsize Your Plates for Willpower-Free Portion Control

It sounds so simple that you probably don’t believe it, but psychology has proven that by using smaller dinnerware, you’re more likely to eat less. If you’re struggling with dieting, give it a try.

Calories Burned from Sexual Activity

Here’s a fun calculator that will show you how many calories you burn while having sex depending on your weight and the duration of the session. 😀

The 12 cent Kettlebell for your 4 hour body workout

Another awesome project from Instructables. I definitely want to make this one.

How to Prepare for Barefooting

If you’re considering barefoot running, you should probably prepare your muscles first. Here are some great tips on getting your feet and calves in shape. I can tell you from experience that just jumping into barefoot running will result in horribly sore legs the next day.

Mindful Eating, or Mindlessly Eating Better?

One thing I really found interesting in this article is about how not only are our body composition and cholesterol levels different based on whether we were raised on a healthy or junk food diet, but also our biology. If you were raised on junk food, your brain will find unhealthy foods the most rewarding. It’s a great reason to instill healthy eating habits in our children, but that’s not what this article is about.

Germany’s Strongest Man Is A Vegetarian

Patrik Baboumian has just won Germany’s Strongest Man 2011 and guess what? He’s a vegetarian! People always seem to think that vegans and vegetarians are weak and skinny but as Baboumian stated, “being vegetarian makes you a better athlete!”

How To Exercise While You Sit

The stories about how sitting all day can kill you has been all over the media in recent months, but what can you really do about it? Well here are some simple and easy exercises you can do in your chair to hopefully help keep death at bay for just a little while longer.

Fitness Articles of the Week #19 – Water Workouts, Fat Kids, and Bedphones

image courtesy of Jim Bahn

Every weekend I publish a recap of the best health and fitness articles I’ve read over the past week. Here are my favorites.

4 Water Workouts For a Speedo-Friendly Body

This has everything you need to start swimming such as the gear you need, pool etiquette, swim technique and what look like some intense workouts (at least to a beginner swimmer like me).

Horrifying new product alert – body fat scales for children

*sigh* It’s too bad that our society has become so unhealthy that a body fat scale for children has become marketable.

Insurance Must Eliminate Co-Pay for the Pill

Not everyone can afford birth control, and sadly that results in many unplanned pregnancies, so I think it’s great that birth control is now completely covered by health insurance.

Licence to Smoke: Taking Vitamin Pills May Undermine Motivation to Reduce Smoking

A study has shown that some smokers who take multivitamins tend to believe that because they take a vitamin, the chances of cancer are reduced so they end up smoking more, negating the positive effects of the vitamin.

I ran my first 50 mile ultra marathon last week – The Oatmeal

The Oatmeal is one of the best viral marketers ever. Just about everything he creates is hilarious and often spreads like crazy over the internet. I make sure to follow his blog so I don’t miss anything and as it turns out, he’s also into fitness, which is something I never knew about him. Read his post about his first ultra-marathon. It makes me never want to try one.

Watch Your Diet for Hidden Allergies to Avoid Mysterious Migraines

I’ve been reading a lot lately about nutrition and this keeps coming up, so I thought it would be a good time to mention it on the blog. If you get migraines and don’t know why, it’s definitely worth going to the doctor to get tested for food allergens.

10 Healthy “Poor” Man’s Foods for When You Have Nothing to Eat

Most of these foods should already be in your diet, but if not, the low price might sway you towards buying more of them. I eat a ton of peanut butter, oatmeal, brown rice, beans and potatoes and I can attest to the fact that my shopping bill isn’t crazy.

Scientists Identify What Makes Us Feel ‘Bad’ When We’re Sick, How to Treat It

You know how when you get sick, you just don’t have the energy to get up and do anything? This is your body’s way of fighting the illness, by diverting energy. The symptoms of this battle are lethargy, loss of appetite and fever. Scientist may have figured out a way around this by injecting orexin into rats. This could be great for those who suffer from low energy in cases such as cancer, HIV and other diseases.

Secrets From The Country’s Thinnest State

If you want to increase your chances of getting and staying healthy, come to my home state, Colorado!

Fresh Fig and Date Shake

I don’t know what a fig is, but this shake sounds tasty!

Soy Isoflavones and Estrogen

Ahhh, I’ve been meaning to look for articles explaining how phytoestrogens in soy are not the the same as estrogen. And then reading through the article, Ginny led me to another article written by Jack Norris, RD who is a genius in the vegan health field. Both are good reads.

Bedphones Are Ultra-Thin & Light So You Can Sleep [PICS]

I would always go to sleep with music on when I was younger because I believed it helped me sleep better. When I decided to keep the stereo off for a while, I found that I was completely wrong, and I slept so much better. But if you’re the type who just can’t get to sleep without some noise in your ears, try these out. Seems like a really cool idea.