Thursday, July 31, 2008

Interesting

Thanks to Conor for this article - source

Drug produces the benefits of exercise without all the hard work

Woman exercising on a treadmill

Photograph: Image Source/Rex

It sounds too good to be true. Cash in that gym membership. Pack away those running shoes. Scientists are testing drugs that they claim will produce the benefits of exercise in muscles without the hard work.

The researchers have shown that four weeks after administering one drug to mice, the animals were able to run 44% farther than untreated mice, despite not exercising. The finding raises the possibility of treatments for muscle-wasting conditions in humans, but also recreational "gym pills" that confer a performance gain without the pain.

Couch potatoes should not get too comfortable though. Despite nearly a decade of scientific research on stimulating muscle endurance in rodents, efforts to achieve the same results in humans have so far ended in failure. "There's been very little success," said Prof Paul Greenhaff, an expert in muscle metabolism at the University of Nottingham. "It's not really having the large impact that you would expect to see from the animal work."

The US research team used two drugs to stimulate different elements of muscle metabolism involved in endurance. In one experiment they used an experimental drug to stimulate PPAR delta, a gene involved in muscle metabolism. On its own this did not improve the animals' exercise performance, but when the scientists combined it with an exercise regimen that involved a daily 50-minute run on a treadmill they saw a 77% improvement in endurance compared with mice that had the same exercise regimen, but were not given the drug.

The combination of drug and exercise increased the proportion of "slow twitch" muscle fibres by 38%. These are the fibres involved in endurance rather than strength.

In a separate study, the team used a compound called AICAR to stimulate another gene involved in muscle metabolism, AMPK. After four weeks without exercise, the mice were able to run 23% longer and 44% farther than untreated mice. "That's as much improvement as we get with regular exercise," said Dr Vihang Narkar at the Salk Institute in La Jolla, California. The results are reported in the journal Cell.

Narkar said the team hoped to replicate the results in people. "The ability of these drugs to improve muscle performance can be potentially exploited in treating muscle-wasting or weakening diseases," he said. But he added that boosting endurance would also be attractive to athletes such as marathon runners who wanted to cheat their way to success.

"We have developed tests (early stage) to measure the levels of these compounds in blood and urine. These tests are being developed in collaboration with the World Anti-Doping Agency [the body that polices doping in sport] in response to concerns regarding doping," he said.

However, Greenhaff said that worrying about abuse by athletes was premature because despite nearly a decade of research the same effects on performance have not been replicated in people. "It is just taking it way out of the realms of reality ... The observations themselves are very interesting – don't get me wrong. But in the context it is being spun, ie human athletics and mimicking exercise, it is really a million miles away," he said. "There are AICAR human studies ... and you don't see these effects. If it's that hot, where are the human data?"

Prof David Cowan, director of the Drug Control Centre at King's College London, whose laboratory is accredited by the World Anti-Doping Agency, said WADA was keeping an eye on the research. But he added: "It is a big step from mouse to man."

Tuesday, July 29, 2008

One Year On . . .

Just a quick shout out to Alan for his excellent progress in just one year. He has been kind enough to let me use these pictures and measurements which I hope will motivate all of the blog readers on their own fat loss journeys.

"Exactly a year this week since I started on my quest to lose weight and get fit, so some new pics to show off.

Thanks for your support and encouragement - and feel free to use them in any way you want without any further permission needed."

Stats:

Weight – then 15st 12lb, now 12st 2lb (100.7kg / 76.2kg)

Bodyfat – then 33%, now 14.7%

Waist (trouser) – then 40” (106.5cm), now 32” (81.3cm)

Measured waist – then 114cm (45”) now 89cm (35”)

Chest – then 130cm (51”), now 111cm (44”)

Thigh – then 61.5cm (24.2”), now 55cm (21.5”)
















Sunday, July 27, 2008

Brian Irwin

This guy went to my school and I have crossed paths with him in different gyms over the years. A genetically gifted individual who makes heavy weights seem like painted polystyrene discs! Check out this 345kg Dead lift which he pulls relatively easy. (Brian has previously competed against the likes of Marius Pud. and Jesse Marunde in the Worlds Strongest Man competitions).


Wednesday, July 23, 2008

The Hydration Diet

I picked this up on the Mens Health forum. Heres the source link and the full article below.

Woman left brain damaged by detox

Dawn and Geoff Page (Pic: South West News)
Dawn says she can no longer work and relies heavily on husband Geoff

A woman has been awarded more than £800,000 after she suffered permanent brain damage while on a detox diet.

The High Court heard Dawn Page, 52, began vomiting uncontrollably after starting The Amazing Hydration Diet.

Mrs Page, from Wiltshire, later had an epileptic seizure which damaged her memory, speech and concentration.

Her nutritionist Barbara Nash has denied any wrongdoing and the High Court ratified the settlement without mention of liability.

'Cognitive deficit'

The court heard Mrs Page, from Faringdon, near Swindon, claimed Mrs Nash told her to drink large amounts of water and reduce her salt intake when she started the diet in October 2001.

She told the High Court that when she started vomiting Mrs Nash told her it was a normal part of the detoxification process.

Less than a week into the regime, mother-of-two Mrs Page had to be taken to Princess Margaret Hospital in Swindon after suffering a severe epileptic seizure. Doctors diagnosed low salt levels in her body.

She has been left with "cognitive deficit" which she says has forced her to give up work as a conference organiser.


Her life has been seriously affected, perhaps ruined, by this fad-type way of losing weight, which I can only say is a dangerous method of weight loss
Geoff Page

Her husband Geoff, 54, said: "Her life has been seriously affected, perhaps ruined, by this fad-type way of losing weight, which I can only say is a dangerous method of weight loss."

He said his wife had previously tried several other diets.

He said: "Just days after she started the Hydration Diet, she began to feel unwell and started vomiting.

'Bad to worse'

"Things went from bad to worse, and within another couple of days she collapsed with the fit."

Mr Page told BBC Radio 4's You and Yours programme that his wife was now on anti-epilepsy medication and mood-stabilising drugs.

"Appreciating and learning new things is difficult for her," he said. "Her life is quite structured and to a large degree written down for her."

Mrs Nash's insurance company agreed to pay out £810,000 in an out-of-court settlement, but in a statement her lawyers denied any liability.

Plexus Law said: "On behalf of our client we wish to make it clear that all allegations of substandard practice made on behalf of Mrs Page in the litigation have always been and continue to remain firmly denied.

As a dietician I frequently see people who have been given the wrong information by nutritionists or nutritional therapists

Catherine Collins
Chief dietician at St George's Hospital, Tooting

"Equally, the information contained in the medical records suggesting that Mrs Page appeared to have drunk five litres of water on the day that she was admitted to hospital, and therefore disregarded advice given by our client, were also denied by Mrs Page.

"In our view as a recognition of this, the settlement amount agreed to be paid was less than half the total amount claimed and the compromise which was offered and accepted was on the basis of no admission of liability."

Detox diets are based on the theory that toxins from "unhealthy" food and drink build up in the body and can lead to health problems.

Purging those toxins - through restricted diets, lots of water or using particular supplements - is meant to leave people feeling better and, often, thinner.

But critics disagree with the principle. Dr Andrew Wadge, of the Food Standards Agency, has branded detox regimes "nonsense" and said the body has its own system of getting rid of toxins - the liver.

Dieticians are regulated by law in the UK, but nutritionists and nutritional therapists are not.

Catherine Collins, chief dietician at St George's Hospital in Tooting, told the BBC: "As a dietician I frequently see people who have been given the wrong information by nutritionists or nutritional therapists and we deal with the consequences," she said.

Saturday, July 19, 2008

Ring ring


RING TRAINING









I would love to have a go on these bad boys. Basically its the rings you see gymnasts perform amazing stuff on. When I was doing the videos for MH I included one of the many possible moves that could be performed although I myself have yet to try it out.




When looking at any ring related site the 'muscle up' seems to be the main move and without a doubt it looks hard as feck - an unstable chin and dip all in one go!



For more info check out these sites . .

RING TRAINING

TRAINING RINGS

Poll Results!
















First off I apologise. I left out one of the most important gauges and it was only when my brothers pointed it out that I realised I had left out 'the mirror'. Probably one of the best tools for tracking how you look is actually looking at how you look. Forget body fat scales and silly BMI measurements and take a look in the mirror!

It was great to see that you guys that voted are using the correct methods to measure progress. Just 2 % use body fat scales and a whopping 53 % go on strength gained over time with photos coming in a tight second with 26% of total votes.

I'm surprised no one used calipers but then again its best to have it done by someone who takes these readings on a regular basis and its pretty much the only measurement which requires someone else's help.

Thanks again to all that voted!

Saturday, July 12, 2008

New Website




















I am currently getting together ideas for a new website. Although I love my old site I need to freshen it up a bit and make a few tweaks. Anything you think I should add to www.neilmct.com or anything you feel should be taken out?

My ideas so far -

Content -

- About me section giving some background info.
- Diet plan info and testimonials (feel free to mail me yours).
- Contact section for people inquiring about personal training etc.
- Video section which links to both MH TV and my own clips of me showing lifts etc.
- FAQ - hopefully a list of frequently asked questions regarding the diet and gym side of things.
- Personal training info and testimonials.
- Articles section with my favourite articles.

Design -

- A lighter and brighter website with elements of old the site ie anatomy work in the background.
- More space for articles, videos, pictures . .
- Page for each section rather than the current box format.
- My taurus logo in there somewhere maybe with title heading.

So . . hit me with your ideas and any links that could provide inspiration to both myself and Colin who will be doing all the work on the site.

Cheers guys!

The Walk Diet





















Why didn't I think of this?!?

Seriously though, there is not just one or two in home walking guides but loads of them - to find out more about Leslie or to become a Walk Leader go here

Wednesday, July 09, 2008

Men's Health Finalists 2008 !

Check out the Men's Health Finalists strutting their stuff in this years competition. The standard is awesome and this year Anthony is representing the Emerald Isle. Whoop whoop :-)



MORE VIDEOS

VOTE FOR YOUR FAVOURITE

Sunday, July 06, 2008

Legs

Tom Platz . . he laughs in the face of disco muscle workouts.















Before I went away I had nailed 150kg on the front squat which was always a bit of a goal. This time around I plan to drop the weight a touch in the pursuit of 4 x 8. Here's a look at what I did today.

Front Squats.

60 x 8
80 x 8
100 x 8
110 x 5

Stiff Leg Dead lifts.

55 x 12
75 x 12
95 x 12
105 x 7

Split Squats with back foot raised (also known as Bulgarian split squats.)

Held 8kg dbells x 15 each leg.
I stayed on 8's and did one more set but I do plan to add an extra set and more weight next time.

Leg Curls.

40 x 15
45 x 15
50 x 11

Pumped out on calves and leg ext for fun to finish off. Good workout and a great pump at the end. Again its different to my last routine so I plan to give this a go for a month or so.

(My last leg workout had heavy stuff and lots more volume. As I am dropping frequency for this plan I will bump the sets up if I feel I need it.)

Saturday, July 05, 2008

Back 'n' Bi's





















Day 2 of my new split ended up going like this . . .

Weighted Chins.

bodyweight + 10kg x 8
+ 15kg x 8
+ 20kg x 8
+ 30kg x 4 1/2

Preacher Curls (I don't count the weight of the EZ bar, just whats on it)

20kg x 12
25kg x 12
30kg x 5
25kg x 11

Face Pulls. (On a seated row with a rope attachment you pull towards the face)

42 x 15
49 x 15
56 x 9

Dbell Curls.

16's x 10
18's x 10
20's x 10

Straight arm pulldowns for fun to finish.

Really good pump today and the biceps work was great as I don't do a lot of arm stuff these days. I plan to do a leg workout on Sun or Mon and again I will add it to the blog for you guys to have a nosey.

Friday, July 04, 2008

Chest 'n' Shoulders

No matter how ugly you are there is always hope that you could create a solid physique !















I hit the gym today to try my new plan which I mentioned briefly in my last post. Today I worked my chest and shoulders - tomorrow its back and bis and a bit of legs the following day before returning to chest. Heres what I ended up going for today.


Incline Dbell bench press.
32.5's x 8
40's x 8
45's x 8
50's x 9

Clean press from the waist.
45 x 8
55 x 8
65 x 8
75 x 3

Weighted dips.
bodyweight x 12
10kg added x 12
20kg added x 12
30kg added x 10

Side raises.
12.5's x 12
17.5's x 12
20's x 10

Cable crossovers for fun to finish.

So after a fortnight off I felt pretty strong but gassed out on the clean presses. I ended up just staying with light to heavy on everything which is something I never used to do. I either picked a weight for my sets or started heavy and worked lighter (after warming up etc). As I always mention, I don't get too hung up on the reps or sets etc but instead just aim to have my program looking different to my last program which this certainly does. The heaviest dbell in the gym is 50kg so I may out grow these after a week or two so the plan is to make all the early sets heavier and maybe end up getting four sets with the 50's.

On each set I was just shooting for the desired reps but on the last set I tried to get as many as possible.


I'll knock up a post after my back session tomorrow.

Tuesday, July 01, 2008

Back in action!

Me and Rach on some random island. I shit you not we actually ended up darker than this.








So I had talked about training when away but did the best thing possible. 2 weeks of total rest and plenty of food. I have actually sickened myself with the grub side of things and can't wait to pump some iron 2moro as I start back into my new routine.

So the plan was a bit of full body to take the cobwebs out but after having a think I may hit a bit of a generic split routine. Although I prefer the upper / lower split I do need to mix it up and came up with this -

wed - upper - cobwebs out
thur - lower - again get the wheels moving and take the cobwebs out.

Then onto a split routine which I have used in the past with great success.

Chest and shoulders
Back
Legs
Day four start back on chest / shoulders

With this split and a reduction in frequency I want to bump up the volume a touch with the odd extra set and isolation move thrown in.

So day one may look like this although I tend to play about with the first day of a routine and tweak things to suit.

Incline bench (dbells) light to heavy
clean press from waist light to heavy
dips - pick weight and stay on it. Increase next time and repeat.
some side raise stuff and cable crossovers to finish

Back will also be some heavy compounds such as weighted chins and row variations which again will become clear when I get my arse in the gym.

On a side note, I saw a massive guy at our complex. Lean as feck, massive back, arms in the 20inch range and legs like an ectomorph sparrow with an over active thyroid! WHY ????

Just reminds me, one guy stopped me in the street to ask what sport I played because he saw the veins in my legs. I denied I played sport or lifted weights and just told him I did plenty of walking - his face - priceless :-)

Also start back on my diet plan this week to reduce the damage caused by these bad boys . .