rugby hottie, originally uploaded by CuppaTea w/AJ.

]]> http://leanmuscletips.com/muscular-rugby-player/feed/ 0 http://leanmuscletips.com/l-carnitine-benefits-side-effects-and-dosage/ http://leanmuscletips.com/l-carnitine-benefits-side-effects-and-dosage/#comments Tue, 21 Aug 2007 21:18:10 +0000 Andy http://leanmuscletips.com/l-carnitine-benefits-side-effects-and-dosage/ What it is and what it claims to do:

Carnitine is an amino acid that plays a key role in our bodies’ ability to use fats for energy, which means we can burn them rather than store them. Carnitine has also been shown to increase exercise capacity and delay the onset of muscle fatigue and soreness.

Natural sources of Carnitine:

The highest concentrations of carnitine are found in red meat and dairy products. Other natural sources of carnitine include nuts and seeds (e.g. pumpkin, sunflower, sesame), legumes or pulses (beans, peas, lentils, peanuts), vegetables (artichokes, asparagus, beet greens, broccoli, brussels sprouts, collard greens, garlic, mustard greens, okra, parsley), fruits (apricots, bananas), cereals (buckwheat, corn, millet, oatmeal, rice bran, rye, whole wheat, wheat bran, wheat germ) and other ‘health’ foods (bee pollen, brewer’s yeast, carob, and kale).

Studies with L-Carnitine:

In a randomized, double-blind crossover study by Decombaz et. al. (1993), nine subjects were given 3 grams/day of L-carnitine for 7 days. Then at the end of the seven days, they completed a 20 minute bicycle exercise at 43% VO2 max. Respiratory quotient (RQ), heart rate (HR), rating of perceived exertion (RPE), and various blood parameters indicated no influence of carnitine supplementation on substrate utilization.

But then:

A Romanian study claims there are 6 DB studies with over 100 athletes and l-carnitine showing benefits acutely and chronically. Physiologie 1989 Apr-Jun;26(2):111-29.

More detail on that study:

Chronic and acute effects of L-Carnitina (vials of 1 g L-Carnitina endovenous; per orally administered vials of 1 g L-Carnitina; tablets of 1 g L-Carnitina) were recorded in 110 top athletes (rowing, kayak-canoe, swimming, weightlifting medium and long-distance runners), 47 girls and 63 boys, by six double blind placebo trials and cross over. Significant changes were registered after L-Carnitina treatment (both for a single dose or after 3 weeks of treatment) compared to placebo, for FFA, triglycenides, lactic acid after exercise, evoked muscular potential, plasma carnitine (free and acetyl-carnitine), urine carnitine (free carnitine) and others. The authors explain these changes by the increase of free carnitine, which permits a larger quantity of FFA to enter the mitochondria and to be more extensively used as energy source in endurance and strength efforts. Based on these results the authors recommend L-Carnitina as an ergogenic aid in elite athletes, especially in endurance and strength sports.

Supplements containing L-Carnitine are banned for sale and shipment into Canada.

Stan McQuay

Originally uploaded by very_own_place ]]> http://leanmuscletips.com/fitness-model-stan-mcquay/feed/ 0 http://leanmuscletips.com/shirtless-muscular-frat-stud/ http://leanmuscletips.com/shirtless-muscular-frat-stud/#comments Mon, 20 Aug 2007 21:39:35 +0000 Andy http://leanmuscletips.com/?p=8

Frat stud

Originally uploaded by gymdude48

Exercising your abdominal muscles with a Swiss ball is one of the best ways a guy can jump-start his routine, for what may seem unique to you is actually quite familiar to your muscles. A Swiss ball mimics movements your abdominal muscles typically do throughout the day. “The abdominal wall’s greatest job isn’t to cud you off the floor; it’s to constantly support and stabilize your body in an upright, balanced position all day long,” says Jeff Bell, C.S.C.S., N.A.S.M., A.C.S.M., co-owner of Spectrum Wellness, New York City. Merely positioning yourself on the ball forces all your muscles (especially your abs) to naturally contract before you even start a movement. “Doing crunches on top of a ball also lets you bend back through a greater range of motion to work more muscle fibers along a safe, supported surface,” says Bell. “Trying to arch your lower back on a flat surface to achieve the same effect will only compromise the spine instead of strengthen your abdominals.”

MEDICINE BALL PUSH-UP (inner chest, lower chest, triceps) Get on your knees and place your hands along the sides of a medicine ball, spreading your fingers wide to help grip the surface. (If you don’t have access to a medicine ball, use a soccer ball, basketball or any other round object.) The space between your index fingers and your thumbs should form the shape of a diamond. Balance your weight on the ball, then carefully extend your legs behind you to assume the traditional push-up posture (7a). Lower yourself down until your chest touches your hands (7b), then slowly press yourself back up and repeat for as many repetitions as possible.

Step 4: Try the pyramid scheme This technique has nothing to do with a Ponzi vertical marketing scheme. The pyramids we’re referring to actually do pay off by enabling you to blast your deep-muscle fibers. This is accomplished by using less weight and higher reps at the start of an exercise routine, and progressing toward heavier weight and fewer reps at the end. By pyramiding the weight, you are gradually warming yourself up for the next set, and at the same time strengthening your muscle or the exhausting task ahead. Pyramiding also helps to improve your balance and get you comfortable with the movement, so you’ll be able to pound out that final heavy set to absolute muscular failure.

Pressdowns produce intense, continuous pressure over the entire triceps area, and the rope pressdown can fry your tris better than most other variations. At the start of the movement, turn your palms inward and position them on a plane in front of your sternum. As you press down, simultaneously do two things: Pronate your hands until your palms face the floor, and slowly move your hands apart until your thumbs are approximately 12 inches apart. Called a flareout, this movement throws a truly nasty pump on the lateral head.

Convert anger to conviction. “Anger is the feeling; aggression is the behavior,” Pfeiffer notes. “It’s possible to feel angry and do something that’s constructive or creative, not destructive.” Much of the time, anger is based on a sense that other people have violated your rights or needs. Say the team captain has said something demeaning to you. Rather than attacking him physically or calling him names, ask yourself why the statement made you angry. Then identify the principle you feel is being violated – in this case, that you should be treated with respect – and put your conviction into words. “Anger makes you wild,” Goulston notes. “Conviction makes you strong.”