Fitness Articles of the Week #40 – Creatine Use for Teens, Using a Juicer, and The Facts About Milk

image courtesy of BluEyedA73

I checked all the same blogs and feeds that I do every week, and I guess everyone is still out on vacation for the holidays, because there really wasn’t much to read this past week. There were a few good articles I felt worth mentioning though.

Happy New Year! Stay safe and I’ll see you in 2012!

image courtesy of BluEyedA73

Rusty Weight Restoration

I don’t have any rusty weights, but I see them at the flea market all the time for cheap. I might have to pick some up when summer comes back around.

Creatine for Teenagers

If you’re a teenager consider creatine use, there are some good questions here that you should ask yourself. I think most people would agree that while your body is still developing, refrain from supplements.

How Creatine Supplements Affect Muscle Growth

Here’s another article about creatine from the same site as the one above. It’s a quick read and a simple explanation of how creatine works.

Fat, Sick & Nearly Dead – Watch the full movie

This is a must-watch film. My fiance watched it sometime last week and immediately ordered a juicer. I figured that if it impacted her that much, it must be pretty good, so I watched it too. Fantastic movie! The full movie is available on Hulu for free. It’s also on Netflix Instant.

Rawfoods’s Channel – YouTube

After telling a coworker about how my fiance bought a juicer, he suggested I watch the videos on this YouTube channel. I definitely recommend you do too. I’ve learned a lot between masticating and centrifugal juicers. Masticating (auger) juicers squeeze the hell out of the plant and get just about everything out of it. Centrifugal-style juicers shred the plant and then spin the juice away from the pulp. A word of caution after watching these videos though, the guy in the video is an authorized dealer of the Omega, which is a masticating juicer and he does an excellent job at subtly persuading you away from centrifugal juicers. In my own opinion, I think the masticating juicer probably does a better job, but it has lots of negative reviews around the internet for breaking often. I absolutely love our Breville (centrifugal) right now. It’s fast and it doesn’t do so bad with leafy greens as longs as you bunch them up.

No Meat, No Dairy, No Problem –

I liked a lot of things about this article. Good points, great advice and it’s summed up shortly.

Milk Does A Body Good, Huh? So Which Kind Of Milk Should I Drink?

The author of this article did a good job of quickly reviewing the various types of milks, but I’m always disappointed when someone claims that milk is a great source of calcium to help build strong bones. I doesn’t take a lot of research these days to learn that our bodies struggle to absorb the calcium from cows milk and because of the acidity of milk, our bodies actually have to pull calcium from our bones to neutralize the acidity. Milk is worse for our bones! Outdated knowledge dies hard.

Fitness Articles of the Week #39 – Recommended Reading, Mens Fitness Magazine Lies and The Truth About Vitamins

Tomorrow is Christmas Eve! Yay! I just want to wish you a very Merry Christmas and I hope you have a great holiday. Spend lots of time with the family, eat lots of food and be happy. And if you eat too much food, like most of us do every year, put aside some time to do a few workouts. I plan on doing a heavy workout tomorrow morning as a preemptive strike πŸ˜€

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

Ten Great Books to Expand Your Horizons

If Martin Berkhan has reading suggestions, you can bet they’re worth checking out. I just got a Kindle for Christmas and I can’t wait to read these books on these on it.

Smash Your Bench PR by the End of the Year

I caught this one a little late, so you probably won’t smash your PR before the end of the year, but you can start this now and do it shortly after the new year!

Do Vitamins Actually Work?

Basically, if you don’t have a healthy and highly nutritious diet, taking a vitamin wouldn’t be a bad idea. I’ve never noticed a benefit from taking vitamins, but I take them to prevent any sorts of deficiencies I might have.

The Best Damn Bench Press Article Period

If you’ve got some spare time and you want to learn just about everything there is to know about the bench press, this article has you covered.

Caffeine study shows sport performance increase

Caffeine and carbs are a good mix for endurance, performance and skills. I’m not sure I’ve ever consumed a caffeine/carbohydrate drink before. I wonder what the options are.

StrongLifts 5Γ—5 Workout Tracker for iPod/iPhone

You’ve probably heard me mention it before, but I’m currently doing the Stronglifts 5×5 program and I’m seeing huge success. I’ve never come close to the amount of weight I’m lifting today. Apple just approved the app yesterday so go download it for free!

Update: Men’s Health Stopped Writing New Cover Lines Years Ago

Wow, isn’t this terrible? That means that most of the stuff you see on the cover of this magazine isn’t even in the issue. I wonder how many other magazines do this.

What Is Braggs Liquid Aminos

It’s not the article that’s interesting here, but check out the comments. What an interesting conversation! Some people say Braggs Liquid Aminos is a healthy alternative to regular soy sauce and others say it’ll kill you, lol. I just bought some and personally, I’m not afraid to use it.

How to foam roll – YouTube

I’m not well-educated on foam rolling, so this video was very helpful. He shows quite a few different ways to use a roller. It seems like it would feel pretty good.

Let’s Go Eat! – Michael Collins at City O’ City in Denver, CO

City O’ City is an awesome restaurant in downtown Denver. We eat there all the time. The seitan buffalo wings are awesome and I haven’t tried one dessert that wasn’t super-delicious. Check out their sister restaurant, Watercourse, too.

How to Put on a Bench Shirt (video)

Jeez, it takes a lot of work to put on a bench shirt. This is probably only useful for competitive lifters, but I thought it was still pretty interesting. I wonder if it’s possible to put on a bench shirt by yourself? Probably not.

Remove Excess Fat from Soups and Casseroles with an Ice Cube

This is a really cool trick. I wonder how much fat and calories can realistically be removed using this method. I can’t wait to try it and see what it looks like.

Ben Green Podcast: Eating for a Long Workout

I’ve read quite a few articles from Ben Green in the past, all of them very good, but I’ve never listened to one of his podcasts. After checking this one out, I’m definitely gonna start catching them from now on. There was so much information in here and not just about eating for a long workout, as the title suggests. He covered so much stuff. Damn! πŸ˜€

23 and 1/2 hours: What is the single best thing we can do for our health?

This is a fantastic video explaining the benefits of walking and how walking regularly can dramatically increase your mortality rate. The presentation is amazing and will keep you entertained the entire time.

The Bottom-Up Squat

A bottom-up squat is a squat starting from the bottom position of the exercise. I actually did these involuntarily at my old gym because their power rack didn’t have j-hooks to hold the weight at shoulder level. Perhaps I should do them on purpose now.

Low Back Stretches for Snow Shovelers

This one couldn’t have come at a better time. I just shoveled more than a foot of snow from my sidewalk and driveway yesterday and boy, was my back hurting.

Tacos With Mushrooms and Chipotle Ranchera Salsa

Mmmm, these look tasty. I’m not sure about the cabbage, but I’m willing to give these tacos a try. Looks really easy to make too.

Starting Strength Routine Generator Spreadsheet

If you want to build strength and you need a place to start, download this spreadsheet. It’s got the big lifts you should be doing. If you enter your starting weight in the fields, it’ll automatically update the routine to the amount of weight you should be lifting for each set.

Fitness Articles of the Week #38 – Polyphasic Sleep, German Volume Training and Quinoa Burgers

image courtesy of WarmSleepy

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

Alternate Sleep Cycles: You Don’t Really Need 6-8 Hours!

I’ve always wanted to try something like this. The Uberman and Dymaxion cycles sound awesome, but I don’t have the lifestyle that would allow me to attempt it. It would be great for a work-at-home person though. I would probably have to go with the Everyman cycle. Could you imagine how productive you could be by switching from a monophasic to polyphasic sleep cycle? I wonder how it would affect the ability for muscles to recover after a workout though.

How To Overcome a Bad Night’s Sleep

I’ve been writing about sleep a lot lately, huh? I love sleep so much! :D. I wish there was a place for me to take a quick 20 minute nap at work. That would be awesome.

Vanilla Coconut Protein Pancake Recipe

I’d have to remove the eggs and substitute the yogurt and whey protein powder for this one, but I think I can do it. It sounds delicious.

Popular Programs – German Volume Training

I wasn’t familiar with German volume training, but I am now. This article provides a pretty good overview. I can’t wait for the next in the series where the writer examines Stronglifts, which is a program I’ve had lots of succes with.

How to Snatch, Part 1: Catch it and Ride it Down – YouTube

This is a three-part series on learning on how to snatch. The videos are long, but for good reason. This is real instruction. Here are parts two and three.

How To Rapidly Improve at Chin Ups – YouTube

This is a really cool idea, and it’s so simple. I’ll be incorporating this into my workout immediately.

Ideas on what to do with old whey containers?

Here’s an interesting post from Reddit. If you can get past the typical Reddit silliness, there are some great ideas here. You can turn old protein containers into a survival kit, vegetable planter, use it as food storage (sugar/flour/beans/rice/oatmeal, etc), oil catch cans, or a tip jar. You can also store things like dog food, spare change, toys, nails or fertilizer.

Homemade Wooden Power Rack

This thing looks awesome. Personally, I wouldn’t trust it, but I’m not a woodworker and I have no idea how strong the wood might really be. Luckily, I found a great deal on a steel power rack.

Not quite a hamburger, Qrunch is quite a success

This is awesome! A vegan, gluten-free quinoa burger entirely free of allergens. This should appeal to lots of people. I’m gonna go go to King Soopers this weekend to see if I can find some.

Fitness Articles of the Week #37 – Drunken Sleep, Squat-Free Training and Marathon Prep

image courtesy of Perfecto Insecto

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: Not a Friend to Sleep

I always try to tell people about this when they say they’ve been having problems sleeping and then someone suggests they drink a glass of wine or have a couple beers before bed. Such destructive advice!

Say No to Coffee!

You won’t find much research online with claims that coffee is bad for you, because there are just so many benefits, but Jim Stoppani, PhD is suggesting that you get your caffeine through supplements instead. He says that coffee can increase cortisol levels, which is not a good thing for people trying to build or maintain muscle mass.

Remove the Tube and Pull Up: Your Toilet Paper Roll Is Now a Box of Tissues

I considered this a fitness related tip because I always blow my nose before every workout so that I can breathe clearly and without distraction. This is such a cool idea that I actually tried it right after reading about it. I had to tear up the inside a little bit to get the cardboard out, but it wasn’t difficult at all. I need to get one of those roll covers to make it look nice now.

How muscle fatigue originates in the head

Anyone who who has ever done an extremely strenuous workout probably already had some idea that muscle fatigue was somewhat triggered in the mind and not entirely from the muscle itself. According to this new study, the brain reduces muscle performance to prevent physiological limits from being exceeded. So next time you’re feeling a little tired, push yourself a little harder to see how much further you can really go.

Fitness May Lower Death Risk Even Without Weight Loss

A new study shows that your body doesn’t have to look good for you to live longer. As long as you continue to maintain or improve your fitness levels, you’re more likely to increase your lifespan. If you’re overweight and you aren’t seeing physical changes from working out, don’t give up, because you’re still doing yourself a lot of good.

The Ultimate Squat-Free Lower-Body Training Program

This is a great guide for those of you who hate squats. I used to hate squats too, but after reading continuously about how important they are, I kept doing them. I’ve seen so much progress in just the past 6 months that I actually don’t mind them much anymore.

FoodTrackerPro Keeps Track of Your Diet Without Forcing You to Count Calories

This app looks really cool. It actually reminds me a lot of the food tracking app that comes with the BodyBugg, which helped me easily track my calories and lose weight earlier this year. I haven’t tried it, but I think this app is probably worth the $1.99 price.

How to Train for a Marathon

Wow, this is an incredibly in-depth post on how to train for a marathon. I personally don’t have any plans to run a marathon soon, but I have nothing against doing one. It’ll be good to be able to come back to this post when that time comes.

CrossFit – How to Build a Garage Gym Rogue Style – YouTube

Wouldn’t it be awesome to have your own personal cross-fit gym?

How to Ditch Your Junk Food-Filled Pantry and Reboot Your Diet

If you’re new to eating healthy or you just can’t stop cheating on your diet, you should probably read this. You’ll never get in shape if you keep junk food around the house.

Why Sugar Makes Us Sleepy (And Protein Wakes Us Up)

According to the studies mentioned in this article, consuming even a little bit of protein can cancel out the inhibitory effects of sugar and it’s even better if the protein is consumed after the sugar. I guess this means we should start eating dessert before dinner πŸ˜‰

Fitness Articles of the Week #36 – DHA Helps Our Brains, Wheat Belly and Debunking Foam Rollers

image courtesy of qorize

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

Hey Kids, Eat Yourselves Smart!

Another great post on why Omega-3 and DHA is important to have in our diets. It helps us think! I have a friend that was telling me about how when he started eating fish again, after being vegan for several years, there was a noticeable change in how well he could concentrate. There are better ways of getting DHA though, also pointed out in this article. Get it from the source – algae and seaweed. I use supplements derived from those sources.

Body Transformation: Anna Cut 140 Pounds From Her Life

It’s amazing how getting in shape can completely change how you look and feel. She looks great!

How Wheat Makes You Fat!

I haven’t done in-depth research into how wheat and gluten affects the body, but I’ve been hearing this argument a lot lately and I’m leaning towards it being correct. My diet is already quite limited as a vegan, so it would take a lot of planning for me to also remove wheat products.

Scientifically-Credible Information on Vegan and Vegetarian Diets

This site looks terrible and is in dire need of an update, but the information here is top quality. Lawrence Forti holds a Masters degree in chemical engineering and provides only scientifically-credible info about veg diets – no ethical or cultural issues are discussed here. Straight to the point and useful.

19 one arm pull ups. (10 right arm, 9 left arm) – YouTube

Holy crap, this guy is nuts. I can’t even do one 1-arm pull-up. One day though… One day. πŸ˜€

Becoming a Vegan R.D.

This article provides some great tips on becoming a vegan registered dietician from one of the best in the industry. Jack Norris also wrote about becoming a registered dietician. I was actually considering going back to school and becoming a registered dietician. I talked to the director of the dietetics program at Metro State College of Denver and I was told that they do try to hit on the subject of vegan diets. To become a registered dietician takes 5-6 years and another 1-2 years of interning, so while I would like to be a dietician I decided that I would rather go into journalism.

My New Roots – How to Make Nut Milk on Vimeo

I’ve posted some links on making almond milk and soy milk before, but this video really shows how easy it is to make nut milk. All I need is a cheesecloth, which I saw at Sunflower Market just the other day.

Vitamin B12 Deficiency Can Cause Symptoms That Mimic Aging

I was just researching B12, because it’s just about the only nutrient a vegan can’t get from natural foods. It’s a very important vitamin as you’ll find out if you read this article. I take a multivitamin that provides B12, but I’m also going to try to find fortified foods to help me get more of it throughout the day.

DIY Candied Ginger Is Easy to Make and Relieves Stomach Discomfort and Nausea

I don’t think I’ve ever tasted ginger candy before. It sounds good though and it never hurts to have a natural stomach sickness recipe on hand.

Bodypart Frequency and Soreness

Lyle McDonald is a smart guy but it’s been so long since he’s posted helpful advice. This one is about working out when your body is suffering soreness.

Best 20-Minute Home Circuit Workout for Ultimate Fitness

There’s nothing new here, but I admit that this is probably a killer workout if you stick to the timing and rest periods. I agree that working out at home is much better than the gym, but I also own a lot of heavy equipment and an awesome power rack that allows me to do pretty much anything I want.

13 Tips for Choosing a CrossFit Gym

I’ve never been to a Crossfit gym before but I’ve always wanted to try out a membership. I don’t have any immediate plans to go to one, but this will come in handy when I do.

Enough with the Foam Rolling, Already

I don’t think I’ve ever read an article against foam rolling, and I’ve never tried it, but I’ve noticed how big of a fad it has become over the last couple of years and I’ve always wondered if it works. This article explains that it doesn’t but I’d certainly like to read other articles on the subject first before making that decision.

Preventing Winter Weight Gain

I psychological look at why we crave unhealthy foods during the winter and how eating steel cut oats can help put a stop to daylong cravings.

How to Stay Safe When Exercising Outdoors in Cold Weather

This article provides some nice easy tips on how to dress, knowing the warning the signs of hypothermia and useful technology to help you stay safe when working out in the cold. I think it’s cold enough working out in my basement, so good luck trying to get me to workout outside during the winter.