Noise Pollution Effect Muscle Gains?

According to some research, there could actually be a strong link between lack of muscle gains and noise pollution. Some examples of noise pollution would be things such as; living by an airport, busy street, or apartment dwellers.

Dr. Stephen A. Stansfeld at the University of London has been devoting his research for years on the effects of noise pollution on a person's health. He found that excessive noise pollution in one person's life can significantly impact complex motor tasks, social behavior, and sleep.

He also found something that will directly impact bodybuilders gains, by it's impact on sleep. Noise pollution during sleep increases heart rate, blood pressure, and body movements. It also will effect a person's performance and mood the next day. The higher cortisol levels during sleep as a result, will lead to a more catabolic state on your muscles. You also will have less energy and focus to do your workouts, which could effect long term muscle gains.

Most Important Diet Factor: Carbohydrate or Calorie Restriction?

With the growing popularity of low carb dieting, one has to wonder if simply dropping carbs is really behind weight loss? Most bodybuilders and scientist believe it is common sense, that it all comes down to calories. If you simply eat more than you burn off you have to gain the weight. What does science on the issue say?

A study a few years ago by a group of researchers in Canada, compared groups of people on various calorie levels and carbohydrate ratios. The results found that calorie restriction was the most important factor in weight loss. No surprise there, something all of us bodybuilders knew all along. The research is based on "weight loss" however, but weight loss and fat loss are highly correlated anyways, so the study serves it's purpose.

Diabetes Caused by Types of Carbohydrates Eaten

When thinking of diabetes , most people think that while what kind of carbs you eat is important, that large amounts can also be equally as bad as leading to diabetes. In other words, if you eat a ton of lower glycemic indexed carbs, that is almost or just as bad as eating a low amount of high glycemic carbs. However, according to recent research says, it seems to be wrong. It’s not so how much carbohydrates you eat that causes type 2 diabetes, but more importantly what kind.

A study done by Havard medical school researchers took data over 25 years of studies. The results showed that fat and protein were not correlated with type 2 diabetes. However, simple carbohydrates had high correlations and corn syrup had a .84 correlation. 1 is the strongest correlation you can have between cause and effect. Other "low glycemic" carbohydrates had low correlation between diabetes.

Abdominal Implants Anyone?

Remember when calf implants came onto the scene? People are always looking for a short cut for lagging muscles. Dr. Rogerio Porto de Rocha, MD. has been researching the prospect of now doing abdominal implants. He begun the idea when his brother complained of lagging abdominal excercises.

The idea of it is to use 1 cm diameter silicon prosthesis implants. This will make the abdominal muscles “pop out” to make them more defined. The implants are more difficult then other types in the past, but the doctor believes they will be available in the next few years.

CLA : a Anti-Estrogen?

CLA is a very popular supplement for a variety of health and bodybuilding reasons. There is yet another reason to take CLA now, for its anti-estrogen properties. A group of researchers in Georgia grew breast cancer cells in a lab. When CLA was introduced it interfered with the estrogen signaling in the cells due to it's direct anti-estrogen activity. This is good for not only all females, but any male who uses steroids. CLA is touted for it's body recomposition benefits mainly as a result of insuline sensitivity. It makes me wonder how much of it is actually instead, due to the anti-estrogen effect in CLA?

Calcium Supplementation Really Help High Protein Diet Loss?

Bodybuilders should know that high protein diets cause bone loss. It is important to get adequate calcium in the diet. Luckily, dairy and protein powders often come with significant forms of calcium already. One may wonder though if taking calcium supplements is really effective against stopping the bone loss as a result of a high protein diet.

A study a few years ago was done on high protein diets and bone loss for 60 overweight people trying to lose weight. Macronutrient profiles and excercise were identical among all participants. What differed was the ptrotein sources and various levels of calcium consumption. Subjects underwent urine tests on week 0, 12, and 16 and also to blood tests for those weeks. The results of the study showed bone loss was evident in the urine, but that high calcium seems to have helped offset against the bone loss.

IGF-1 Linked to Cancer?

Many bodybuilders are starting to go beyond steroids and use growth hormone and now IGF-1. Recent research suggests that IGF-1 may play a big role in cancer formation. Harvard Medical School scientist showed that exposure to high amounts of IGF-1, may increase risk of many forms of cancers. The researchers noted that the studies are not conclusive though. Cancer is a very complicated disease and diet, environment, and genetics is a big factor in the cause of cancers. It's best to not put these highly anabolic hormones in your body at all, so you have less risk of cancer.

Icing Muscles Really Help?

Most sports trainers believe in icing as a way to help with healing and reducing swelling. There was a study done a few years ago that contradicts this popular belief. A study was done on 9 men in their 20's. After strenuous excercise they measured their range of motion, creatine kinase, and muscle soreness. 14 days later(with no excercise between these 2 weeks) they did the excercises again. They then seperated the two groups one getting an ice massage with a 250ml thermal polystyrene ice ball and the other getting a "fake" one. They analyzed 24, 48,72 post massage and the results showed there was no significant impact between the placebo and non-placebo group.

Final thoughts:

While this study may seem to blow old tradition right out the window, it is only 9 volunteers, hardly a sizeable sample space to be outside of statistical significance. None of the participants had a true injury either, where icing may actually have a benefit in reducing extreme swelling.

Stretching Really Help Prevent Injury?

I see many bodybuilders in the gym who don’t stretch before they lift weights. It’s no wonder so many people get injured in the gym. Weight lifting is a safe form of excercise, just don’t use bad form and stretch beforehand and you should be safe from severe injuries.There is a lot of debate on the topic of stretching and how beneficial it is in preventing injuries. Part of the problem with trying to get an accurate study, is that injuries can be caused by bad form, prior injuries, and aren't common enough to make results easy to have statistically significant.

A research group published a study for the Journal of Applied Physiology. They asked 10 volunteers to do jumping tasks from various heights. Some of them did stretching and some did not before the task. Researchers were able to see with a ultrasonograph, that stretching allowed the muscle to have a greater recoil ability from stress. One can conclude from these results, that stretching will help prevent injuries.

How Important is Diet in Fat Loss?

We always hear bodybuilders and fitness gurus tout how diet is the most important factor in fat loss. What does science say?

A study was done in 2002 at Harvard University on 36 rats to measure their fatty acid profiles. There was a control, low intensity excercise, and high intensity excercise. Each rat was then put into high carb diet or high fat diet. The study showed macronutrient changes were more important than the excercise differences.

While the study was done for fat loss, one could conclude logically that during bulking phases, macronutrient profiles in the diet would probably have a major impact on muscle gains.

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