When you first started working out, you probably hated it. Soreness hurts! But as you progressed, you no doubt embraced it—most of us consider it a signal that we’ve done our diligence and stimulated plenty of muscle growth. But is that true?

The fact is, there are no studies connecting muscle soreness to hypertrophy. Okay, don’t stop reading yet; you will get some good stuff from being a bit sore–and you’ll probably even want to strive for it. But first you need to know what causes muscle soreness.

It’s believed that the pain is caused by microtrauma in muscle fibers—and it’s primarily triggered by the negative, or eccentric, stroke of an exercise—like when you lower a bench press, squat or curl rep. Once your body repairs those microtears, it follows that the muscle should grow larger; however, that trauma is in the myofibrils, the force-generating actin and myosin strands in the fiber. Those strands grab onto and pull across one another to cause muscular contraction. When you control the negative stroke of a rep, there is friction as those strands drag across each other in an attempt to slow movement speed to prevent injury—and that dragging, it’s believed, is what inflicts the microtrauma.

That’s a simplification, but you get the idea. So it appears that some growth can occur after muscle soreness is repaired, but it’s in the myofibrils. More and more research is beginning to show that those force-generating strands do not contribute the majority of muscle size; serious mass comes via sarcoplasmic expansion. That’s the “energy fluid” in the fibers that’s filled with glycogen (from carbs), ATP, calcium, noncontractile proteins, etc.

So if soreness is an indication of only small amounts of muscle growth, why strive for it? Well, even small amounts of growth contribute to overall mass. Most of us want every fraction we can scrape up. But the real reason to seek some soreness is to burn more fat.

When the myofibrils are damaged by emphasizing the eccentric, the body attempts to repair them as quickly as possible. That repair process takes energy, a lot of which comes from body fat. The process usually takes many days, so your metabolism is stoked to a higher level for 48 hours or more, helping you get leaner faster. (Note: High-intensity interval training, like sprints alternated with slow jogs, damages muscle fibers during the intense intervals, the sprints, which is why HIIT burns more fat in the long run than steady-state cardio where no muscle damage occurs.)

Do you need heavy negative-only sets to get that extra bit of size and metabolic momentum? That’s one way, but negative-accentuated, or X-centric, sets may be a better, safer way. For an X-centric set you take a somewhat lighter poundage than your 10RM and raise the weight in one second and lower it in six. That one-second-positive/six-second-negative cadence does some great things, starting with myofibrillar trauma for some soreness. While you’re coping with that extra post workout muscle pain, remember that it can build the myofibrils and that it’s stoking your metabolism during the repair process for more fat burning.

The second BIG advantage is sarcoplasmic expansion. At seven seconds per rep and eight reps per set, you get almost an entire minute of tension time (seven times eight is 56 seconds). A TUT of 50 to 60 seconds is something most bodybuilders never get—which is a shame because that’s optimal stress for an anabolic cascade and this is the perfect way to train as you age. I call it Old School New Body!

You can do an X-centric set after your heavy pyramid—if you’re into heavy training. In other words, use it as a backoff set. If you’re more into moderate-poundage, high-fatigue mass building, as I am with the F4X method featured in the Old School New Body method, you can use X-centric as the last set of the sequence. Reduce the weight and do a one-up-six-down cadence. You’ll get sore, build some extra size and—bonus—burn for fat. How great is that? Till next time, stay tuned, train smart and be Built for Life. Steve Holman.

To enroll in the “Old School – New Body” Program, visit: https://tinyurl.com/ty4b87z

Fat burning can take on three different formats as discussed in this article.

To be able to understand this article fully, you have to be enrolled in Steve Holman’s
“Old School – New Body” program. You can get it here: https://tinyurl.com/ty4b87z

No more cardio? Well, not quite—but if you train with weights correctly, you won’t need to visit that boring treadmill quite as often to keep your abs sharp.

And I’m not talking about interval cardio, although the weight-training method I’ve been preaching has an HIIT feel to it. That’s the F4X method, (featured in Old School New Body) which is moderate-weight, high-fatigue training with short rests between sets. It burns more fat and pumps up your muscles like crazy too. Here’s the drill:

You take a weight with which you can get 15 reps, but you only do 10; rest 30 seconds, then do it again—and so on for four sets. On the fourth set, you go to failure, and if you get 10 reps, you increase the weight on the exercise at your next workout. Notice how those sets are like intervals with short breaks between—you can even pace between sets to burn extra calories, but there’s more.

Fat-burning pathway 1: While that training style does great things for muscle growth, via myofibrillar and sarcoplasmic expansion, you also get loads of muscle burn. That lactic acid pooling has a spiking effect on your growth hormone output—and GH is a potent fat burner. Fire up muscle burning to get your GH churning. (GH also amplifies other anabolic hormones, so it effects both muscle and rippedness.)

Fat-burning pathway 2: If you do the reps correctly on every set, you’ll also get myofibrillar trauma. The myofibrils are the force-generating strands in muscle fibers. By “damaging” them with slower, controlled negative strokes, you force the need for extra energy during recovery. In other words, your body runs hotter while you’re out of the gym as it revs to repair the microtears.

To attain that extra fat-burning trauma, use one-second positives and three-second negatives on all 10 reps of all four sets. On a bench press that’s one second up and three seconds down. It’s the slow lowering that will produce the metabolic momentum after your workout. (That rep speed will also give you 40 seconds of tension time on every set, an ideal hypertrophic TUT.)

Fat-burning pathway 3: Now if you really want to get some blubber-busting microtrauma, try your last set of a F4X sequence in X-centric style. That’s one-second positives and six-second negatives. You may have to reduce the weight, but it will be worth it. Try for eight of those, 56 seconds of tension time, and you should feel the results the next day. Your muscles will be aching, but it’s a good indication that fat is baking.

F4X for a GH surge, slower negatives for fat-burning micro trauma and X-centric for even more time under tension and fat extinction. It all adds up to faster leanness with less meanness—because you’ll need less cardio. Prepare for acid-etched abs! Yes!! Even as you age this system works, in fact it is the closest thing we have to the fountain of youth.

Stay tuned, train smart and be Built for Life.

Steve Holman

Editor in Chief Iron Man Magazine and co-creator of the Old School New Body program
To enroll in this program, visit: https://tinyurl.com/ty4b87z

Athletes need a special diet to enable to perform at top condition.
I have written a report: “Nutrition for athletes”.
You can get it here: https://tinyurl.com/vuzwbxs

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The Ketogenic diet is a new form of dieting where low carbohydrate, adequate protein and high fats are consumed. The goal of a Ketogenic diet  is to deplete the body’s glycogen reserves so that it relies on fat and protein for energy. The body then undergoes ketosis, which is a metabolic state in which your liver produces a high number of ketones as an alternative fuel source for the brain. This form of dieting is quite popular, with dozens of pictures showing before and after results circulating all over social media.

Here follows some benefits of the keto diet and how it may help in achieving your goals.  

Weight Loss 

Several studies have proven that people on a low carbohydrate, high fat diet burn fat at a faster rate than those with a high carbohydrate, low fat diet. This is primarily because lower insulin levels caused by the low carbohydrate diet (keto), help to remove excess water from the body. During ketosis, you feel less hungry, which can be extremely beneficial to control caloric intake, and to promote overall weight loss. It has been experienced that low carb diets are also effective in reducing visceral fat, primarily stored in the abdominal cavity.  

Mental Performance 

The ketones produced from a low carbohydrate diet are a much more efficient source of energy than glucose. Studies have indicated that they can improve cognitive impairment and even help with  Alzheimer’s and Parkinson’s diseases. The high-fat diet helps to maintain the balance of essential omega 3s and omega 6s which are vital for optimal brain function. In addition, ketosis is able to boost mitochondria production and adenosine triphosphate within the brain’s memory cells, which results in improving mental performance and clarity.  

Reduced risk of Chronic Disease 

A ketogenic diet can boost the body’s defense against a variety of conditions. By reducing inflammation, and improving mitochondrial function, it can help to reduce the risk of developing several chronic diseases. Cancer cells typically possess abnormal mitochondria, which need an increased supply of glycogen. Ketosis allows to feed the normal cells, while starving the cancer cells, as they are unable to use the ketones for energy because of their dysfunctional mitochondria.  

Blood Pressure Control

High blood pressure significantly increases the risk of several diseases and is a leading cause of deaths worldwide. A low-carbohydrate diet has been proven to be more effective than a low-fat diet in reducing blood pressure. In fact, some claim that it is just as effective as taking pills. This combined with the weight loss derived from a ketogenic diet, is sure to vastly improve cardiovascular health and function.  

It has been shown by numerous studies in the realm of nutrition science, that this form of dieting can have a very positive impact on your overall health and bodily function. As long as you can find a way to maintain the discipline, the rewards are abundant. For those that have not been able to gain many results from traditional methods, the keto approach is definitely something worth considering.  

You can find more information about the Ketogenic Diet by visiting:
https://jamieolivers.net/custom-keto-meal-plan

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When we consider the many health advantages of the keto fat burning diet, it’s not surprising that many people are able to get satisfying results far above their expectations, when they decide to start with their own personalized keto diet plan.

With the use of scientific research and proven studies, the expertise of certified utritionists,
personal trainers, and chefs, the client will receive an eight-week meal plan that maximize fat burning via the correct use of calories and macronutrients.

The client will be able to create his own personalized ketogenic diet plan, based on his food preferences, daily activity levels, height, weight, and target weight goals.
The nutrition plan use a food variety to make sure you will get a wide range of nutrients and boost the likelihood of sticking to your diet.
As the meals are based on personal food preferences, your diet will stay enjoyable and help you to stay on track with their plan, with options on how to customize every meal even more to suit your taste buds.
The detailed recipes with step-by-step instructions make meal preparation super simple with no need of cooking experience.
You also get a downloadable shopping list for each week with details of every ingredient that you need for the following seven days.

By showing what to eat every day, you will be able to reach your goals in a fast and most enjoyable way!

The comments of many satisfied customers regarding the keto fat burning diet speak for themselves!
They experience no more hunger pangs and they feel mentally sharp as a pin.
They are losing 14 pounds in only four weeks time, which is unbelievable!
They are able to burn fat for energy, which faster recovery after exercise.

To be able to watch your body transform in something to be proud of, instead of having to cover it up is pretty amazing!
You can try this sensational diet plan for yourself by visiting:
https://jamieolivers.net/keto-diet-plan

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If you are looking for a healthy diet plan that can deliver fast weight loss,
the Keto Diet Plan is certainly worthwhile to consider.
Many people have found results with this healthy diet plan far beyond what they expected.

With the Ket Diet Plan you can get excellent results, as it is based on getting your body
in a state of ketosis, where it produce ketones, rather than glucose.
To be able to do that, your diet has to contain about 75% fat, about 20% protein and only
5% or less carbohydrates.

Here follows some benefits of the keto diet and how it may help in achieving your goals.

Weight Loss
Several studies have proven that people on a low carbohydrate, high fat diet burn fat at a faster rate than those with a high carbohydrate,
low fat diet. This is primarily because lower insulin levels caused by the low carbohydrate diet (keto), help to remove excess water from the body.
During ketosis, you feel less hungry, which can be extremely beneficial to control caloric intake, and to promote overall weight loss.
People have experienced that low carb diets are also effective in reducing visceral fat, that is primarily stored in the abdominal cavity.

Mental Performance
The ketones produced from a low carbohydrate diet are a much more efficient source of energy than glucose. Studies have indicated that they can improve cognitive impairment and even help with Alzheimer’s and Parkinson’s diseases. The high-fat diet helps to maintain the balance of essential omega 3s and omega 6s which are vital for optimal brain function. In addition, ketosis is able to boost mitochondria production and adenosine triphosphate within the brain’s memory cells, which results in improving mental performance and clarity.

Reduced risk of Chronic Disease
A ketogenic diet can boost the body’s defense against a variety of conditions. By reducing inflammation, and improving mitochondrial function, it can reduce the risk of developing several chronic diseases. Cancer cells typically possess abnormal mitochondria, which need an increased supply of glycogen. Ketosis allows to feed the normal cells, while starving the cancer cells, as they are unable to use the ketones for energy because of their dysfunctional mitochondria.

Blood Pressure Control
High blood pressure significantly increases the risk of several diseases and is a leading cause of deaths worldwide. A low-carbohydrate diet has been proven to be more effective than a low-fat diet in reducing blood pressure. In fact, some claim that it is just as effective as taking pills. This combined with the weight loss derived from a ketogenic diet, is sure to vastly improve cardiovascular health and function.

It has been shown by numerous studies in the realm of nutrition science, that this form of dieting can have a very positive impact on your overall health and bodily function. As long as you can find a way to maintain the discipline, the rewards are abundant. For those that have not been able to gain many results from traditional methods, the keto approach is definitely something worth considering.

You can find more information about this healthy diet plan by visiting:
https://jamieolivers.net/keto-diet-plan

We can say that the best diet plan to lose weight on the market today is the Keto Diet Plan.

Many studies have proved that people on a low carbohydrate, high fat diet, burn fat
at a faster rate than those who are on a low fat, high carbohydrate diet.
The primary reason is that a low-carbohydrate diet help to remove excess water from
the body. When the body goes into ketosis, caused by this type of diet, you feel less hungry
pangs, which can be very beneficial to control calorie intake, and to promote overall weight loss.

The best diet plan not only gives fast weight loss, it also has several health benefits.
Apart from fat loss, it also improves brain function.
Ketones produced from a low-carbohydrate diet are a much more efficient source of
energy than glucose. According to studies, they can improve cognitive impairment and
even help with Alzheimer’s and Parkinson’s diseases.

When the body is in the state of ketosis, the risk of chronic diseases will be reduced.
Inflammation decrease and mitochondrial function improves.
As cancer cells possess abnormal mitochondria, they are unable to survive from ketosis,
as it only feed the normal cells.

The characteristics of a ketogenic diet are:
High fat content (75%)
moderate protein content (20%)
Low carbohydrate content (5% or less)
These are responsible for putting your body into ketosis.

Blood pressure
High blood pressure increases the risk of several diseases, and is the leading cause of
death world-wide. It has been proven that a low-carbohydrate diet is much more effective
in controlling and reducing high-blood pressure rather than a low-fat diet.
Together with the weight loss derived from the keto diet plan, it significantly improve
cardiovascular health and function.

Although the Keto diet is not a magic cure for every single disease on earth, it does a pretty
good job at reducing the risk of chronic diseases, mental performance and blood pressure
control.

Many studies in the domain of nutrition science have proved that having your own
keto diet plan can have a very positive contribution to your overall health and well-being.
With the keto diet plan it will be easy to maintain the necessary discipline.
If you didn’t have the results you hoped for, the best diet plan is certainly worthwhile
considering.

You can find more info about the Keto Diet Plan by visiting:
https://jamieolivers.net/keto-diet-plan

Reduce your risk of chronic diseases.

Ketosis is a metabolic state, in which your liver produces a high number of ketones
as an alternative fuel source for the brain. This form of dieting has become quite
popular, mainly because of the high number of people who are getting exceptional
results with weight loss, far above their expectations.
In particular people with diabetes and obese people will benefit from this type of diet.

The characteristics of a ketogenic diet are:
* High fat content (75%)
* moderate protein content (20%)
* Low carbohydrate content (5% or less)
These are responsible for putting your body into ketosis.

Another benefit of the ketogenic diet is that mental performance and clarity improves.
A brain that is functioning badly, as many people have experienced, may lead to a
decrease in work productivity, which in turn means an unhappy boss and lack of
job satisfaction. Also: sugar cravings for energy, and depression.
It’s a horrible domino effect.
Ketones produced from a low-carbohydrate diet are a much more efficient source of
energy than glucose. According to studies, they can improve cognitive impairment and
even help with Alzheimer’s and Parkinson’s diseases.

When the body is in the state of ketosis, the risk of chronic diseases will be reduced.
Inflammation decrease and mitochondrial function improves.
As cancer cells possess abnormal mitochondria, they are unable to survive from ketosis,
as it only feed the normal cells.

One more benefit from putting the body into ketosis is that blood pressure can more
easily be controlled by a low-carbohydrate diet, rather than from a low-fat diet.
In combination with weight-loss derived from bringing the body into ketosis,
this type of diet will enormously improve cardiovascular health.

Numerous studies have shown in the domain of nutritional science, that this type of dieting can have very positive effects on a person’s overall health and bodily function.
When you can find a way to maintain the discipline, the rewards are above expectations.

If you have not been able to get the results you hoped for from traditional methods,
bringing your body into ketosis is something worthwhile to consider.

You can find more information about the Ketogenic diet, by visiting:
https://jamieolivers.net/keto-diet-plan

Keto is everywhere; it is the new buzzword, the new favorite among those looking to shed pounds, and the new hate victim of the mainstream medical industry.
The Keto diet – while it is not the magic cure for every single disease on the planet –
does a pretty dang good job at being the potential causer of helping many horrible conditions.
So, let’s cut through the science , separate fact from fiction, and look at the benefits
of the Keto diet.

Benefit #1 Weight-loss
Okay, this one isn’t so astounding, but it is one of the most common reasons why people
embark on the Keto diet. So why is weight-loss usually so easy on the ketogenic diet
instead of other regular diets?

For all the following reasons:
The Keto diet is composed of approx 75% fat, 20% protein and 5% or less carbohydrates.
The high fat content and lack of sugar means diminished cravings, lack of blood sugar
swings and binges, and increased satiation.
Increased satiation means: eating less.

Many people also have food sensitivities, even gluten-free ones.
So, eliminating them may lead to an increased ability to absorb minerals like magnesium
and potassium, which in turn means your body is more nourished and you have
fewer cravings.

* Ketones
When your blood sugar is running low, your body turns to its glycogen stores for energy.
Typical glycogen stores house about 2000 calories of ‘backup’ energy for when you run
out of glucose. Like the intelligent machine it is, your body depletes the glycogen stores
and then turn to your own body fat for fuel.

IMPORTANT:
The Keto diet is not a free-for-all-eat. However, much cheese or super low-carb fat bomb
treats you want diet. If you are eating way more calories than you need, you will not
lose weight. So focus on keeping your diet around fatty cuts of grass-fed meats, butter,
eggs, avocados, lots of green veggies and cruciferous, and be modest with the Keto
desserts, dairy and sweets.

Benefit #2: Brain function
A poorly functioning brain, as you may have experienced, leads to lessened work productivity, which in turn means: an unhappy boss, lack of job satisfaction , sugar cravings for energy, and depression.
It’s a horrible domino effect. The original ketogenic diet was formulated by
Dr. Russell Welder, in the early 20th century, to treat epilepsy.
The success rate was phenomenal and it is still used today to treat epilepsy and other
brain disorders.

Research also indicates that ketosis are more efficient brain fuel than glucose.
Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5102142

Benefit #3: Potential Cancer Benefits
The study showed implementing the Keto diet led to a dramatically increased survival
time slower tumor growth.
Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5450454.

For more information about the Keto diet, visit: https://nutrobalance2.net/custom-keto-meal-plan

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The Keto Diet Plan has many health advantages and many people are getting satisfying results when they start with their own personalized keto diet plan.

By making use of scientific research, the expertise of certified nutritionists, personal trainers and chefs, the client receives an eight-week meal plan that gives maximum
fat burning by the correct use of calories and macro-nutrients.

Based on his or her food preferences, daily activity levels, height, weight, and target
weight goals, the client will be able to put his own personal Keto diet plan together.

As the nutrition plan uses a variety of different foods, to ensure the client gets a wide
range of nutrients, which increase the change of sticking to the diet.

Your diet will stay enjoyable and help you to stay on track with the plan, because
the meals are based on personal food preferences with options how to customize
every meal even more to suit your taste buds.

Meal preparation is made very simple and their is no need for cooking experience
because of the detailed recipes with step by step instructions.

Also included in the Keto diet plan is a downloadable shopping list for each week,
with every ingredient you need for the following 7 days.

You will be able to reach your goals in a fast and most enjoyable way as they show
you what to eat everyday.

When you read all the comments of satisfied customers regarding the Keto diet plan,
you can be sure that it works!

They lose 14 pounds in just 4 weeks, which is pretty incredible!
They are able to burn fat for energy, and fast recovery after exercise.
It becomes a way of life as it is so easy to follow.

Try this sensational diet plan for your self, risk free!
visit:https://nutrobalance2.net/custom-keto-meal-plan

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