Introducing the Examine.com Supplement Stack Guides: The Definitive Answer to the Question “What Supplements Should I Take For…?”
Photo credit: https://www.flickr.com/photos/veo/
“What supplements should I take for _____?”
- Fat Loss
- Muscle Gain & Exercise Performance
- Heart Health
- Testosterone Enhancement
- Mood and Depression
- Sleep Quality
- Insulin Sensitivity
- Libido and Sexual Enhancement
- Allergies and Immunity
- Joint Health
That’s one question that I get all the time, and am almost never able to answer because it’s an extremely complicated subject. And I’m not exactly a nutritionist or dietician either! But today, I’m going to give you a definitive answer from the people who know. Because the truth is, most of the time when it comes to supplements, I just don’t know. But fortunately, the people at Examine.com do. And the good news is that not only do they know the facts on supplements (check up on their 33,000 references to scientific papers for proof), but they’re also legit. You see, most of the “good guys” in our industry trust Examine.com, and it’s not just because of their amazing work in the research realm, but it’s because they don’t sell any supplements themselves. They’re the only unbiased supplement research organization that I know of.
note: if you’d like to learn more about the crew behind Examine.com and how they’re the premier evidence-based, supplement research organization, then check out my interview with one of the founder’s here: Never Waste a Dime on Supplements Again.
And today, I want to talk to you about the new Examine.com Supplement Stack Guides, which are arguably the simplest and easiest resources for getting started with any kind of supplementation plan or refining your current plan for better results.
Continue reading “What Supplements Should I Take For _____?”
Solving the Strength-Endurance Conundrum: Why Strength is More Important Than Endurance For Building Strength-Endurance (How to Build Strength-Endurance for Pull-ups and Chin-ups)
Kettlebell sport and timed sets, in general, are an example of strength-endurance in action. Photo credit: https://www.flickr.com/photos/ambernussbaum/
I was having a little chat with Jeff Kuhland about pull-up training and something we discussed was that many intermediate trainees completely ignore their strength capacity when trying to build endurance in this exercise. They get stuck in this perpetual cycle, thinking that if they need more endurance, then the best thing to do is to only train endurance. But that’s not exactly true, and it could be a big mistake if your actual goal is to increase your strength-endurance.
strength-endurance: the ability to apply strength via muscular contractions over a sustained or prolonged period of time.
Obviously, this is a subjective term, and different people use it to describe different things. But when it comes to actually applying training methods to build strength-endurance, it seems that most people just don’t get it, especially outside of the realm of weightlifting.
So, today, I’m going to remind you that if you want to build your strength-endurance, then much of your focus should probably be on strength training.
Allow me to explain with an example.
Which of These Identical Twins Has More Strength-Endurance?
Let’s say that we have two identical twins. They are the same height, weight, body composition, and they even have the same exact birthday. Plus, they’re both from New England and say, “wicked smaht” a whole lot.
Now, for example purposes, let’s assume that these twins are exactly the same in every way, except for one critical difference. Twin A can deadlift 405 pounds for a single (i.e., his one-rep max). Whereas, Twin B can only deadlift 315 pounds (i.e., his one-rep max). In other words, Twin A can deadlift 90 pounds more than Twin B, and is stronger than Twin B, at least in this particular lift.
So, here’s the question of the hour: which one of them likely has more strength-endurance? In other words, if we loaded up a barbell with 225 pounds, who do you think could deadlift it for more reps?
Continue reading How to Break a Fitness Plateau by Building Strength-Endurance
Scott Sonnon’s new Six Degree Flow program is a comprehensive, plug-and-play, bodyweight training system that will help you burn stubborn body fat, build functional muscle, heal aches and pains, prevent injuries, and improve your fitness using a variety of unconventional movement skills and exercises that were specifically created to increase the amount of [...]
Another runner and blogger, Jason Fitzgerald of Strength Running (whom I interviewed here), posed a question on his blog the other day…
He asked, “what do YOU love about running? And what’s your FAVORITE part of being a runner?”
Of course, everyone has their reasons, and there were a lot of great responses in the comment’s section. And after I thought about it a little bit, I decided to share my thoughts with you here.
So, what do I love about running, you ask? Oh, let me count the ways! In all seriousness, I almost don’t even know where to begin, and it’s taken me some time to collect my thoughts and to condense them into one short article.
Editor’s note: and now, after having written it, I feel like I haven’t even done it justice.
But I suppose I could start by sharing this quote from my article 100 Lessons I’ve Learned From 10 Years of Running.
As I reflect back on all those miles run at all times of day and night, in summer and winter, in the sun and the rain, on the roads, the trails, and the track, I realized that the more I give to running, the more it gives back to me.
Continue reading What I Love Most About Running
Watch This 16-Year Old Girl, Gabi Ury, DOUBLE The Guinness World Record For The Plank Exercise: Learn How She Did It, Why She Did It, And What YOU Can Learn From This Special Young Lady
There are people who break world records. Sure. They may be few and far between, but they’re out there. Then again, there are people who absolutely shatter a world record – even doubling it – and all the while making it look easy. Gabi Ury is one of those people.
A few weeks ago, 16-year old Gabi Ury broke the Guinness World Record for the longest time spent in the abdominal plank position (female). To get right to it, she held a plank for a mind-boggling 1 hour, 20 minutes, and 2 seconds. And get this. She only spent six months preparing for it. But it gets better. Not only did she achieve this incredible athletic feat, but she also managed to raise over $50,000 for a local charity – a children’s hospital that has helped her all her life.
You see, Gabi was born with some special needs, including a severe case of scoliosis, and a condition called VATER syndrome, which affects her spine, limbs, and muscles in various ways. In fact, she is completely missing her calf muscles, glute muscles, and some of her abs, too. On her website, you’ll learn that even at just 16 years of age, she’s had 14 major surgeries to date – just to “live a healthy, happy life.” Her first was a spinal surgery at four months old.
But this young lady didn’t let any of that stop her from breaking a Guinness World Record by leaps and bounds. She held a plank for double the previous record (set by Eva Bulzomi at 40 minutes, 1 second), and Gabi did it as part of her 16th birthday celebration.
You can learn more about her journey to the world record in the video below.
Continue reading 16-Year Old Girl Totally Shatters The Plank World Record
Photo credit: https://www.flickr.com/photos/chavals/
It seems that I’ve met zounds of folks who are waiting – waiting for things to change, for the right moment, for the odds to be in their favor. I’ve certainly been in that situation countless times before, and maybe you’ve been waiting for something, too.
Maybe you’re waiting for [...]
Strengthen and Shape-up Your Mid-section and Sculpt Your Arms and Shoulders with this Fun Bodyweight Exercise That Will Have Your Neighbors Scratching Their Heads
You can’t see it’s teeth, but it’s an alligator all right.
Do you like having fun while you exercise? No? Then this one is probably not for you. Go back to your boring routine of endless sets and reps and forget about this animal-like nonsense. And while you’re reppin’ it out (hey, nothing wrong with that!), we’ll be over here reaping the conditioning benefits of the alligator crawl exercise – an unconventional and FUN core strengthening drill. We might even crack a little alligator smile while we’re yukking it up.
The alligator crawl is a bodyweight exercise that is a hybrid between the pushup, the plank, and crawling, which results in a great whole body, and especially core strength, challenge. Now, some of you may know that I’ve been accused of making up exercises. No joke. And I’m guilty as charged. I make up new exercises all the time! But I didn’t make this one up. Honest. I learned this little movement from Steve Cotter at a seminar back in 2006, and I’ve enjoyed using it in my routine once in awhile ever since. A couple of my clients go bonkers over this one, too. So, yes, the alligator crawl is a legitimate unconventional exercise that is accepted by a fringe minority that’s out there somewhere. It’s true.
And it’s got some unique training benefits, too. Oh, did I mention it’s kinda fun? Check it out.
Continue reading The Alligator Crawl Bodyweight Exercise For Core Strength