Health
We constantly hear about how important vitamins and minerals are, but what does your body really need and why?
Many are unaware of the physiological roles and importance of vitamins and minerals. Many exercisers buy the latest super advanced muscle building maximizing pills and powders that contain proprietary blends of fancy sounding junky ingredients, but few invest their money in healthier foods or a good multivitamin product.
The growing popularity of IIFYM (if it fits your macros) has popularized the consumption of junk food, with many of the advocates completely neglecting the nutritional side of the diet. Well, the fact is that your body needs a wide range of vitamins and minerals to keep the millions of physiological processes going that keep you alive and healthy. These are basic needs such as protein, carbohydrates, fats and water and if these needs are neglected, health and performance can be severely compromised.
In this article, I want to look at what vitamins and minerals are, which ones are most important for your body and why, and how you can make sure you're giving your body what it needs.
But first, let's start by defining some terms.
What exactly are vitamins and minerals?
Vitamins are substances that living organisms need in order for their cells to function, grow and develop properly. Organisms cannot usually produce vitamins themselves, which is why they have to be supplied through food or produced with the help of sunlight or intestinal bacteria.
Certain vitamins are water-soluble, which means that they dissolve easily in water and can also be easily excreted in the urine (which is what the body does with excess amounts of these vitamins) (1). There are 9 water-soluble vitamins: 8 B vitamins and vitamin C.
Other vitamins are fat-soluble, which means that the body needs dietary fats to absorb them. Fat-soluble vitamins cannot be excreted by the body as easily as water-soluble vitamins, which is why excessive intake (which is difficult to achieve without supplements) can lead to vitamin poisoning, aka hypervitaminosis. There are 4 types of fat-soluble vitamins: vitamins A, D, E and K.
Minerals are substances that, unlike vitamins, do not contain carbon atoms and occur naturally in the earth. Your body needs minerals for many different physiological functions including bone formation, the production of hormones and the regulation of the heartbeat.
Examples of minerals your body needs are calcium, phosphorus, magnesium, sodium, potassium, chloride and sulphur. These minerals are also known as macrominerals, as your body needs relatively large amounts in order to function properly.
Trace minerals, on the other hand, are types of minerals that your body only needs in small amounts and include iron, manganese, copper, iodine, zinc, cobalt, fluoride and selenium.
The vitamins and minerals your body needs - and what it needs them for
Let's take a look at the most important vitamins and minerals.
Before we do, however, we should clarify a few terms. These include the different quantities:
- Recommended daily intake: this refers to the average daily intake needed for good health. These values are usually determined by scientific authorities such as health authorities based on scientific data.
- Upper Tolerable Limit: This refers to the maximum daily intake that is generally considered safe for the average person. A daily intake below this amount will prevent an overdose of vitamins and minerals, which can result in various health problems.
Before we go into the individual vitamins and minerals, you should know how the amounts of vitamins and minerals are measured.
- Larger amounts are measured in milligrams (mg). One milligram corresponds to 1/1000 gram.
- Smaller amounts are given in micrograms (mcg). One microgram corresponds to 1/1000 of a milligram.
- Some vitamins, such as vitamin D and A, are measured in international units (IU), a unit of measurement that varies based on the exact substance and its effects in the body.
The daily requirements listed below are based on the official recommendations of the US Institute of Medicine for adults 18 years and older.
Zinc
Zinc is a trace element needed for the formation of enzymes, proteins and cells. It is also used to release vitamin A from the liver and it improves the function of the immune system.
- Daily requirement:
- Men 11 mg
- Women 8 mg
- Good food sources: Beef (2 mg per 30 g), oysters (13mg per oyster), milk (2 mg per cup), turkey (1.5 mg per 30 g) and chashews (1.5 mg per 30 g)
- Upper tolerable limit: 40 mg per day
Biotin (vitamin B7 or vitamin H)
Like other B vitamins, biotin plays an important role in cell growth and food metabolism (the process by which the body breaks down the food you eat into usable energy).
- Daily requirement: 30 mcg
- Good food sources of biotin: Salmon (4-5 mcg per 30 g), whole grain bread (0.025-5 mcg per slice), eggs (15-25 mcg per large egg), avocados (2-5 mcg per avocado).
- Upper tolerable limit: Not known
Calcium
Calcium is a macromineral that is involved in the development of teeth and bones and also plays an important role in muscle function, nerve communication, hormone production and blood pressure.
- Daily requirement: 1,000 mg
- Good food sources: Dairy products (milk and yogurt each provide 300 mg per cup and cheese about 300 mg per 50 grams, bok choy (80 mg per ½ cup), tofu (260 mg per ½ cup), rhubarb (175 mg per ½ cup), spinach (115 mg per ½ cup).
- Upper tolerable limit: 2,500 mg
Vitamin E
Vitamin E is an antioxidant that prevents cellular damage and keeps free radicals under control.
- Daily requirement: 15 mg
- Good food sources: Almonds (7.5 mg per 30 g), olive oil (2 mg per tablespoon), avocados (3 mg per avocado), canola oil (2.5 mg per tablespoon), hazelnuts (4 mg per 30 g).
- Upper tolerable limit: 1,000 mg
Potassium
Potassium is a macromineral that helps nerves and muscles to communicate and helps to transport water and nutrients into the cells and waste products out of the cells.
- Daily requirement: 4,700 mg
- Good food sources: Bananas (over 400 mg per medium banana), artichokes (340 mg per medium artichoke), prunes (640 mg per ½ cup), baked potatoes (930 mg per medium potato), raisins (600 mg per ½ cup).
- Upper tolerable limit: Not known
Sodium
Sodium is a part of sodium chloride (table salt). It is a macromineral that is important for maintaining cellular fluid balance, nerve signaling, muscle contraction, digestion, regulating blood pressure, and more. The average sodium consumption in the western world is too high because our diet contains too many salty foods such as ready-made products, sausages, sauces and dressings and cheese and, in addition, 1 teaspoon of table salt already provides 2,300 mg of sodium.
- Daily requirement: 1,500 mg
- Good food sources: The best way to get sodium into your diet is to only lightly salt foods, as 2/3 of a teaspoon of salt is all the sodium you need.
- Upper tolerable limit: 2,300 mg
Phosphorus
Phosphorus is a macromineral that is needed to build and protect bones and DNA and is involved in the metabolism of food and the transport of nutrients to the organs.
- Daily requirement: 700 mg
- Good food sources: Dairy products (milk contains 250 mg per cup, yogurt 400 mg per cup and cheese over 130 mg per 30 g), salmon (80 mg per 30 g), eggs (100 mg per large egg), chicken (50 mg per 30 g).
- Upper tolerable limit: 4,000 mg
Vitamin K
Vitamin K is a fat-soluble vitamin that is essential for wound healing and bone development.
- Daily requirement:
- Men: 120 mcg
- Women: 90 mcg
- Good food sources: Broccoli (220 mcg per cup), cabbage (550 mcg per cup), parsley (250 mcg per ¼ cup), Swiss chard (300 mcg per cup).
- Upper tolerable limit: Not known
Vitamin D
Vitamin D is a fat-soluble vitamin that is essential for general immune function, nervous system function and bone density.
The human body can produce vitamin D itself when exposed to sunlight. When our skin is exposed to UVB radiation, it interacts with a form of cholesterol to produce vitamin D. The more skin is exposed to the sun and the stronger the sunlight, the more vitamin D is produced.
- Daily requirement: according to official figures, 600 to 800 mg per day should be sufficient, but these figures are sharply criticized by scientists who specialize in vitamin D. According to over 125 scientific studies, this amount is too low and can probably even lead to a vitamin D deficiency. The American Endocrine Society concluded that 600 - 1,000 IU per day for people under 18 and 1,500 to 2,000 IU per day for people over 18 are better levels.
- Good food sources of vitamin D: It is difficult to get adequate amounts of vitamin D from food alone. Good sources of vitamin D include salmon (150 IU per 30 g), canned tuna (50 IU per 30 g), egg yolk (40 IU per yolk).
- Upper tolerable limit: An overdose is only likely at very high doses in the range of 40,000 IU per day over several months or 300,000 IU within 24 hours.
Vitamin C
Vitamin C is an antioxidant that helps keep body tissues, teeth and gums healthy, promotes wound healing and improves immune system function.
- Daily requirement:
- Men: 90 mg
- Women: 75 mg
- (smokers should take an additional 35 mg)
- Good food sources: Oranges (50 mg per small orange), grapefruit (80 mg per medium sized fruit), strawberries (85 mg per cup), tomatoes (15 mg per medium sized tomato), red bell peppers (100 mg per ½ cup), broccoli (50 mg per ½ cup).
- Upper tolerable limit: 2,000 mg
Choline
Choline is a water-soluble B vitamin required for the production of the neurotransmitter acetylcholine, which is needed for brain activity, muscle contractions and food metabolism.
- Daily requirement:
- Men: 550 mg
- Women: 425 mg
- Good food sources: Eggs (125 mg per egg), milk (40 mg per cup), broccoli, cauliflower and Brussels sprouts (all about 60 mg per cup), beef (20 mg per 30 g).
- Upper tolerable limit: 3,500 mg
Chromium
Chromium is a trace element that is known to increase the effect of insulin in the body and also appears to be involved in food metabolism.
- Daily requirement:
- Men: 35 mcg
- Women: 25 mcg
- Good food sources: Broccoli (20 mcg per cup), potatoes (3 mcg per cup), garlic (3 mcg per teaspoon), whole wheat products (4 mcg per bread roll).
- Upper tolerable limit: Not known
Iodine
Iodine is a trace element that the body needs to produce thyroid hormones, which control the body's metabolism, body temperature, muscle function and general growth and development.
- Daily requirement: 150 mcg
- Good food sources: Cod (30 mcg per 30 g), shrimp (10 mcg per 30 g), canned tuna (15 mcg per half can), milk (60 mcg per cup), baked potatoes (60 mcg per medium potato), kelp (over 18,000 mcg per 30 g-yes, you read that right!).
- Upper tolerable limit: 1,100 mcg
Molybdenum
Molybdenum is a trace element that is involved in various body processes, including energy production in the cells, the development of the nervous system and the processing of waste products and in the kidneys.
- Daily requirement: 45 mcg
- Good food sources: Legumes such as black beans (130 mcg per cup), peanuts (40 mcg per cup), shelling peas (150 mcg per cup), nuts such as almonds and hazelnuts (all about 40 mcg per cup).
- Upper tolerable limit: 2,000 mcg
Vitamin B6
Vitamin B6 is involved in over 100 biological processes in the body, mainly related to the metabolism of food, the production of hormones and the formation of red blood cells.
- Daily requirement: 1.3 mg
- Good food sources: Salmon (0.15 mg per 30 g), chicken (0.15 mg per 30 g), bananas (0.4 mg per medium banana), potatoes with skin (0.7 mg per medium potato), hazelnuts (0.2 mg per 30 g), cooked spinach (0.5 mg per cup).
- Upper tolerable limit: 100 mg
Iron
Iron is one of the most abundant metals on earth. In humans, it is an important component of the protein that transports oxygen and is also essential for cell growth.
- Daily requirement:
- Men: 8 mg
- Women: 18 mg
- Good food sources: Beef (0.8 mg per 30 g), oysters (1 mg per medium oyster), raisins (0.8 mg per small package), potatoes (2 mg per medium potato), cooked lentils (3 mg per half cup), tofu (2 mg per ¼ block), cashews (2 mg per 30 g).
- Upper tolerable limit: 45 mg
Pantothenic acid (vitamin B5)
Pantothenic acid is a water-soluble B vitamin that plays an important role in the metabolism of food, the development of the nervous system, the production of certain hormones, the formation of red blood cells and more.
- Daily requirement: 5 mg
- Good food sources: Chicken (0.3 mg per 30 g), eggs (.6 mg per large egg), whole grains (0.2 mg per slice of whole wheat bread), mushrooms (0.5 mg per half cup), sweet potatoes (0.9 mg per medium potato), avocados (2 mg per avocado), yogurt (1.5 mg per cup).
- Upper tolerable limit: Not known
Selenium
Selenium is a trace element involved in the maintenance of reproductive health, the metabolism of thyroid hormones, the synthesis of DNA and the protection of the body against free radicals and infections.
- Daily requirement: 55 mcg
- Good food sources: Brazil nuts (550 mcg per 6 nuts), shrimp (3 mcg per shrimp), crabmeat (13 mcg per 30 g), salmon (13 mcg per 30 g), beef (5 mcg per 30 g), pork (10 mcg per 30 g).
- Upper tolerable limit: 400 mcg
Vitamin A
Vitamin A is a fat-soluble vitamin that is important for the maintenance of good vision, the function of the immune system, the maintenance of reproductive health and the normal function of the heart, lungs, kidneys and other organs.
- Daily requirement:
- Men: 900 mcg
- Women: 700 mcg
- Good food sources: Kale (440 mcg per ½ cup), eggs (90 mcg per large egg), cod liver oil (1,350 mcg per teaspoon), carrots (540 mcg per ½ cup), sweet potatoes (950 mcg per ½ cup), cantaloupe melon (470 mcg per ½ melon), mango (80 mcg per fruit), butternut squash (570 mcg per ½ cup).
- Upper tolerable limit: 3,000 mcg
Vitamin B12
Vitamin B12 is a water-soluble B vitamin that helps keep the nervous system and blood cells healthy and is involved in the production of DNA and the metabolism of food.
- Daily requirement: 2.4 mcg
- Good food sources:
- Shellfish (25 mcg per 30 g), beef (0.7 mcg per 30 g), salmon (0.8 mcg per 30 g), eggs (.5 mcg per large egg), milk (1 mcg per cup).
- Upper tolerable limit: Not known
Copper
Copper is a trace element used for the formation of red blood cells and cellular energy, as well as for immune and nervous system function.
- Daily requirement: 900 mcg
- Good food sources: Oysters (670 mcg per medium oyster), crabmeat (200 mcg per 30 g), cashews (630 mcg per 30 g), mushrooms (350 mcg per cup), semisweet chocolate (200 mcg per 30 g).
- Upper tolerable limit: 10,000 mcg
Magnesium
Magnesium is a macromineral that, along with calcium, is involved in over 300 biological processes including muscle contraction, protein synthesis, nervous system, blood clotting, regulation of blood pressure and building healthy bones.
- Daily requirement:
- Men: 400 mg
- Women: 310 mg
- Good food sources: Oat bran (200 mg per cup), almonds (80 mg per 30 g), brown rice (90 mg per cup), spinach (160 mg per cup), bananas (30 mg per banana).
- Upper tolerable limit: Not known
Niacin (vitamin B3)
Like other water-soluble B vitamins, niacin is essential for the conversion of food into cellular energy. It also helps maintain healthy skin, healthy hair, healthy eyes, a healthy liver and healthy immune system function.
- Daily requirement:
- Men: 16 mg
- Women: 14 mg
- Good food sources: Peanuts (4 mg per 30 g), chicken (2 mg per 30 g), salmon (3 mg per 30 g), coffee (0.5 mg per cup).
- Upper tolerable limit: 35 mg
Manganese
Manganese is a trace element that is important for the metabolism of food and bone growth.
- Daily requirement:
- Men: 2.3 mg
- Women: 1.8 mg
- Good food sources: Peanuts (1.5 mg per cup), pecans (1.3 mg per 30 g), oatmeal (1.5 mg per cup), brown rice (2 mg per cup), green tea (0.5-1.5 mg per cup).
- Upper tolerable limit: 11 mg
Folic acid (folate)
Folic acid is a water-soluble vitamin that is essential for proper fetal development and plays an important role in the formation and proper functioning of cells.
- Daily requirement: 400 mcg
- Good food sources: Asparagus (20 mcg per asparagus), spinach (250 mcg per cup), lentils (350 per cup), white rice (180 mcg per cup), broccoli (100 mcg per cup).
- Upper tolerable limit: 1,000 mcg
Riboflavin (vitamin B2)
Riboflavin is a water-soluble B vitamin that helps convert food into energy, maintain healthy hair, skin, muscles, eyes, immune system and brain.
- Daily requirement:
- Men: 1.3 mg
- Women: 1.1 mg
- Good food sources: Milk (0.3 mg per cup), almonds (0.25 mg per 30 g), cheese (0.1 mg per 30 g), eggs (0.3 mg per large egg), almonds (1.5 mg per cup), salmon (0.4 mg per 30 g).
- Upper tolerable limit: Not known
Thiamine (vitamin B1)
Thiamine is a water-soluble vitamin that helps metabolize food and also plays a role in nerve signaling and muscle contraction.
- Daily requirement:
- Men: 1.2 mg
- Women: 1.1 mg
- Good food sources: Milk (0.10 mg per cup), lentils (0.4 mg per cup), cantaloupe melon (0.2 mg per fruit), pecans (0.2 mg per 30 g), sunflower seeds (0.75 mg per cup), pork (0.3 mg per 30 g)
- Upper tolerable limit: Not known
Is a multivitamin supplement worth the money?
Ideally, you should get all the vitamins and minerals you need from food, but this is easier said than done.
- First, there's the problem of ever-decreasing soil and food quality (even in the world of organic food), which makes it harder to get adequate amounts of nutrients from food.
- And then there's the fact that maintaining an optimal intake of vitamins and minerals requires some planned dietary variety, which is doable but can be time consuming.
For these reasons, a multivitamin and multimineral product may make sense.
References:
- http://www.ncbi.nlm.nih.gov/pubmed/18635909
Source: https://www.muscleforlife.com/guide-to-vitamins-and-minerals/
By Michael Matthews
Q: Are trap bar deadlifts less taxing on the central nervous system than barbell deadlifts?
A: That's a good question. Let's first take a look at what is likely to increase the stress on the CNS during training.
- The weight moved: The more weight your body (tendons, skeletal system, muscles) is exposed to, the higher the demands on the CNS will be.
- The work performed: I'm not talking strictly about volume here, but more about the amount of work you do during a movement. The work performed is force times distance. For this reason, a partial repetition is often less demanding on the CNS even if you move more weight.
- The amount of muscles involved: When more muscles are involved at the same time, the CNS is more challenged. This is partly because more muscles involved usually means heavier weights, but can also be related to the fact that the body has to work harder to coordinate all these muscles.
- The complexity and coordination required: The more difficult the technique, the harder the CNS will work.
- Technical efficiency: The less efficient your technique is, the harder your nervous system has to work to perform the movement. A better rehearsed motor pattern and a more efficient movement are more economical in terms of resources. This is one of the reasons why Olympic weightlifters with perfect technique can train snatch and clean and jerk every day.
- The speed of execution: Both speed (more precisely, the acceleration of the weight) and the mass moved will increase the demands on force production. Strength is mass times acceleration. And the more force you have to produce, the greater the demands on the CNS.
- The perceived loads: If the body perceives an exercise as potentially dangerous - either consciously or subconsciously - then it will produce more cortisol, which leads to increased adrenaline production. Increased adrenaline production can lead to what we mistakenly refer to as "CNS fatigue". This is due to either a depletion of dopamine reserves (adrenaline is produced from dopamine) or a desensitization of adrenergic receptors due to overstimulation.
Using this information, we can now compare the two exercises.
Traditional deadlift vs trap bar deadlift
- The weight moved: Pretty much everyone will move more weight in the trap bar deadlift, which is especially true when using the high grip position. If we're talking about using a percentage of your max weight - let's say 85% of your max weight for this exercise - then the trap bar "wins" this comparison.
- The work done: If you use the lower setting of the trap bar, then the linear distance will be the same as traditional deadlifts. However, the path of the bar is much more linear in the trap bar deadlift. So even though the distance from A to B is the same, the path will be longer in the conventional deadlift and the muscles will be under load slightly longer. I would give this point to the traditional deadlift.
- The amount of muscle involved: Common sense would tell us that there are more muscles involved in the trap bar deadlift because you are lifting more in this exercise. However, this is not the case. You move more weight mainly because of the better leverage: the center of mass is in line with your body, whereas in the conventional deadlift it is in front of you. And for this reason, conventional deadlifts train the posterior muscle chain a little more. The trap bar, on the other hand, will train the quadriceps a little more. I would say that the conventional deadlift tends to recruit slightly more muscles when performed correctly. Why? Because it recruits the lower and upper back slightly more. I therefore award this point to the conventional deadlift.
- The complexity and coordination required: I have to give this point to the conventional deadlift. Technically speaking, it is the more complicated exercise due to the path of the bar. You have to move the weight up and back in an arc to get it past your knees correctly. In the trap bar deadlift, on the other hand, you move the weight in a straight line. Assuming both exercises are performed correctly, trap bar deadlifts are much easier than conventional deadlifts.
- Technical efficiency: This point depends entirely on the trainee. If you are a master of technique in conventional deadlifts, this exercise (in this category) will be no more challenging than trap bar deadlifts. But since trap bar deadlifts are so much easier and most people have a very inefficient technique in conventional deadlifts, this point usually goes to conventional deadlifts as well. However, if your technique on the conventional deadlift is world class, then both exercises are equal in this regard.
- Speed of execution: This isn't really exercise specific - it depends more on the load and the attempt to accelerate. If you want to be really pedantic, it might be slightly easier to accelerate the trap bar because the path of the movement is straighter. Both exercises are similar on this variable with perhaps a very narrow win for the trap bar.
- The perceived load: The perceived load of the conventional deadlift will be significantly higher than the trap bar deadlift. The conventional deadlift will put significantly more strain on the spine than the trap bar deadlift. This is because the load is in front of the body and not in line with the body as with the trap bar. The axial load on the spine is one of the biggest stressors that the nervous system can be exposed to.
As you can see, the trap bar deadlift places lower neurological demands on your nervous system than conventional deadlifts. However, this stress will be higher than with squats.
How limb length affects training
Q: You once said that front squats are a better exercise than classic squats for people with long legs. How else can limb length play a role in exercise performance?
A: Exercise selection is the most important training variable. Imagine you are a patient at the doctor's office and the conversation goes like this:
- Doctor: I'm going to prescribe you 200 mg per day.
- Patient: 200 mg of what?
- Doctor: What would you prefer? Which medication would you like to take?
That doesn't make sense, does it? Well, it's the same with training. Think of sets, repetitions and training methods as the dosage and the exercises as the medicine.
Although everyone will improve their body and performance by getting stronger at the big basic exercises, using these exercises exclusively will emphasize certain muscles more than others and may not get you the results you'd like.
Some people will achieve excellent pec development with bench presses alone, while others will only build their shoulders and triceps with this exercise. Some will build excellent quadriceps with classic squats, while others will build larger glutes with this exercise.
The length of the limbs relative to the body is one of the main factors that will determine which muscles will receive the most stimulation.
Here is a general overview:
Body type 1 - Long limbs/short torso
- Tends to progress faster on pulling exercises than pushing exercises
- Has an easier time getting stronger on deadlifts/hip hinge exercises than squats
Upper body pressing exercises
- Chest muscles are the easiest to develop
- Shoulders come second
- Triceps are the hardest to develop
Upper body pulling exercises
- Latissimus is the easiest to develop
- Rhomboids and posterior shoulder muscles come second
- Biceps come in third place
- The upper trapezius is the hardest to develop
Lower body training
- The gluteus is the easiest to develop
- The leg flexors come second
- The quadriceps come third
- Calves are the hardest to develop
Body type 2 - Short limbs/long torso
- Tends to progress faster on pushing exercises than pulling exercises
- Has an easier time getting stronger on squats than deadlifts/hip hinge exercises
Upper body pressing exercises
- Triceps are the easiest to develop
- Shoulders come second
- Chest muscles are the hardest to develop
Upper body pulling exercises
- The upper trapezius is the easiest to develop
- The biceps come second
- Diamond muscle and posterior shoulder muscles come third
- Latissimus is the hardest to develop
Lower body training
- Quadriceps are the easiest to develop
- The calves come second
- The leg flexors come third
- The gluteus is the hardest to develop
All of this is true most of the time, but there are some exceptions. Arnold, for example, had long limbs and still had enormous biceps.
This information allows you to choose your supporting exercises by telling you which muscles need additional direct training. For example, I have short legs, so I don't need additional supportive direct training for the quadriceps. They grow well enough through squats alone and I prefer to invest my time in exercises that are actually needed to correct a weak point. For example, I need direct training for the gluteus and leg flexors.
You don't need as much (or any) direct training for the muscles that are easiest to develop, but you will need a lot more for the muscles that are hardest to develop.
Knowing this can also help us choose the variations of the big basic exercises for our workouts. If I have long legs, then front squats will be better than classic squats for overall leg development. Why? Because with classic squats I will primarily train the gluteus and to some extent the hamstrings, while with front squats I will stimulate the quadriceps. Classic squats with elevated heels would be another option.
Even though there is nothing wrong with good, intelligent programs that you can find on the internet, you should give yourself some freedom in your exercise selection: You can accept the spirit of a program while choosing better exercises.
Shoulder building side raises
Q: When I do side raises, I mainly notice this exercise in my trapezius. How can I modify this exercise to make it more effective for my shoulder muscles?
Welcome to the club! I naturally have narrow shoulders and short arms, which tends to favor trapezius development over shoulder muscles. But I do have a few tricks up my sleeve when it comes to side raises.
Before I go into the three exercises, I need to emphasize one point: to make side raises more effective in terms of shoulder muscle recruitment, you need to focus on pushing the dumbbells away rather than lifting them. Try to move the dumbbells as far to the side as possible. This tip alone should minimize the recruitment of the trapezius.
1. backpack side raises (side raises with bands over the shoulders)
https://www.youtube.com/watch?v=Eyt-nmtpAmI
No, you won't be doing side raises with a backpack on your back (although that would probably work too), but with resistance bands around your shoulders to keep them down.
The trapezius comes into play when the shoulders are lifted instead of just rotating. By keeping the shoulders down, the bands help you to better focus on the shoulder muscles.
To prepare for this exercise, stand on the band and place the other end around your shoulder. Then do the same with a second band on the other side.
The position of the bands on the shoulders is important. You should place them on the acromioclavicular joint and not on the trapezius. If the band is on the trapezius, then this will actually increase the recruitment of the trapezius by creating a stronger mind-muscle connection with this muscle and generating a reactive contraction through the pressure.
You will still need to focus on pushing the dumbbells away from the body rather than lifting them, but the bands will make it much easier.
2. handcuff side raises with a mechanical descending set (side raises with bands)
https://www.youtube.com/watch?v=zuHWiQZyJZc
For this exercise you use a short resistance band that you place around your wrists like handcuffs. Use a band with only a low resistance. It is not necessary to overdo it with the resistance as you are only using it to shift the tension towards the lateral shoulder muscles.
Choose dumbbells that are slightly lighter than dumbbells that you would normally perform 10 clean repetitions with. This could be a weight with which you could normally perform 12 to 15 clean repetitions of side raises.
- The first step of the mechanical descending set is to perform partial repetitions of side raises with the bands and dumbbells. Move the dumbbells up as far as the bands will allow, which is about a third to a half of the movement. Perform as many clean repetitions as possible.
- Then put the bands away and immediately perform side raises with dumbbells only, without pausing. Aim for 8 to 10 repetitions.
- Then put the dumbbells to one side and put the resistance band back on and perform partial repetitions (as in step one) using only the band.
Do not pause between the individual steps of the mechanical descending set. If you want to set your lateral shoulder muscles on fire, then this is the exercise for you.
3. side raises on the incline bench
https://www.youtube.com/watch?v=oneoO9B8xqs
This is the less cool option but one that I have been using successfully for at least 15 years with exercisers who have a dominant trapezius.
The execution is simple: sit on an incline bench with an incline of about 30 degrees and perform side raises in this position. Continue to concentrate on pushing the dumbbells to the side and not simply moving them upwards. This significantly reduces the activation of the trapezius.
Source: https://www.t-nation.com/training/question-of-strength-56
https://www.t-nation.com/training/question-of-strength-57
By Christian Thibaudeau
Insulin is an essential hormone that controls your blood sugar levels. It is produced in your pancreas and helps to transport blood sugar from your blood into your cells for storage. If your cells are insulin resistant, then they can't use insulin efficiently, so your blood sugar levels stay high.
When your pancreas senses high insulin levels, it produces more insulin to overcome this resistance and lower blood sugar levels. More insulin means increased fat storage, as insulin also promotes fat storage in fat cells and fat cells remain sensitive to insulin if they are insulin resistant.
Over time, this can overload the insulin-producing cells of the pancreas, which is common in type II diabetes and can lead to a cessation of insulin production. In addition, permanently elevated blood sugar levels can damage nerves and organs. Your risk of insulin resistance increases if you already have prediabetes, have a family history of diabetes or if you are overweight or obese.
The term insulin sensitivity refers to how well your cells respond to insulin. Improving insulin sensitivity can help reduce insulin resistance and the risk of many diseases including diabetes.
Here are 14 natural, science-backed ways to improve your insulin sensitivity.
1. make sure you get enough sleep
Getting enough good sleep is important for your health. However, a lack of sleep can be harmful and increase your risk of infections, heart disease and type II diabetes.
Several studies have also linked poor or too little sleep to reduced insulin sensitivity (1). For example, a study of 9 healthy volunteers found that 4 hours of sleep in one night reduced insulin sensitivity and the ability to regulate blood glucose levels compared to 8.5 hours of sleep (4).
Fortunately, catching up on missed sleep can offset the effects of poor sleep on insulin sensitivity (3).
2 Exercise more
Regular exercise is one of the best ways to increase insulin sensitivity. Exercise helps transport sugar to the muscles for storage and promotes an immediate increase in insulin sensitivity that can last for 2 to 48 hours, depending on the exercise (4).
For example, one study found that 60 minutes of cycling at a moderate pace increased insulin sensitivity for 48 hours in healthy volunteers (5).
Exercising with weights also helps to increase insulin sensitivity. Many studies have found that it improves insulin sensitivity in men and women with or without diabetes (6, 7).
While both aerobic exercise and weight training improve insulin sensitivity, a combination of both appears to be most effective (8)
3. reduce stress
Stress impairs the body's ability to regulate blood sugar levels. It causes the body to go into a "flight or fight" mode, which stimulates the production of stress hormones such as cortisol and glucagon. These hormones break down glycogen, a form of stored sugar, into glucose, which enters the bloodstream and can be used by your body as a quick source of energy.
Unfortunately, prolonged stress keeps your stress hormone levels high, which stimulates a depletion of nutrients and an increase in blood sugar levels (9).
Stress hormones also make your body more resistant to insulin. This prevents nutrients from being stored and makes them more accessible in the bloodstream for use as energy. In fact, many studies have found that high levels of stress hormones reduce insulin sensitivity (10).
This process may have been useful for our ancestors who needed extra energy to perform vital activities. However, for people today who are exposed to chronic stress, reduced insulin sensitivity can be harmful.
Activities such as meditation, exercise and sleep are excellent ways to reduce stress and thereby improve insulin sensitivity (11).
4 Lose a few kilos
Excess weight - especially around the abdomen - reduces insulin sensitivity and increases the risk of type II diabetes. Belly fat can do this in many ways, including the production of hormones that promote insulin resistance in the muscles and liver.
Many studies support the link between higher amounts of abdominal fat and lower insulin sensitivity (12).
Fortunately, weight loss is an effective way to lose belly fat and increase insulin sensitivity. Weight loss could also reduce the risk of type II diabetes if you already have prediabetes.
For example, a study conducted at Johns Hopkins University found that people with prediabetes who lost 5 to 7% of their total weight over 6 months were able to reduce their risk of type II diabetes by 54% over the following 3 years (13).
Fortunately, there are many ways to reduce weight through diet, exercise and lifestyle.
5 Eat more soluble fiber
Dietary fiber can be divided into two categories: soluble and insoluble fiber. Insoluble fiber acts as a bulking agent that helps move stool through the digestive tract.
Soluble fiber is responsible for many of the benefits associated with dietary fiber, which include lowering cholesterol levels and reducing appetite (14, 15).
Several studies have found a link between high consumption of soluble fiber and increased insulin sensitivity (16, 17). For example, a study of 264 women found that those who ate more soluble fiber had significantly lower levels of insulin resistance (18).
Soluble fiber helps friendly gut bacteria, which are associated with an increase in insulin sensitivity (19).
Foods rich in soluble fiber include legumes, oatmeal, flaxseed, fruits and vegetables.
6. add more colorful fruits and vegetables to your diet
Fruit and vegetables are not only nutritious but also have health benefits. In particular, colorful fruits and vegetables are rich in compounds that have antioxidant properties. Antioxidants bind and neutralize molecules called free radicals that can cause harmful inflammation throughout the body.
Many studies have found that a diet rich in plant compounds leads to higher insulin sensitivity (20, 21).
If you include fruit in your diet, stick to normal portion sizes and limit your consumption to two pieces of fruit per serving and 2 to 5 servings per day.
7. add spices and herbs to your diet
Herbs and spices have been used for their medicinal properties long before they were used in cooking. However, it is only in recent decades that science has begun to investigate their health-promoting effects.
Herbs and spices such as fenugreek seeds, turmeric, ginger and garlic show promising results when it comes to increasing insulin sensitivity:
- Fenugreek seeds (Fenugreek): These seeds are rich in soluble fiber, which helps make insulin more effective. Eating whole seeds or extracts could help improve blood sugar control and insulin sensitivity (22).
- Turmeric: Turmeric contains an active compound called curcumin, which has strong antioxidant and anti-inflammatory properties. It appears to improve insulin sensitivity by reducing free fatty acids and sugar in the blood (23).
- Ginger: This popular spice is associated with increased insulin sensitivity. Studies have found that its active compound gingerol makes sugar receptors on muscle cells more available, increasing sugar uptake (24).
- Garlic: In animal studies, garlic appears to improve insulin secretion and it appears to have antioxidant properties that increase insulin sensitivity (25, 26).
These research results on herbs and spices are promising. However, most studies are still relatively new and have been conducted in animals. More human studies are needed to further investigate whether herbs and spices can really improve insulin sensitivity.
8. add a pinch of cinnamon
Cinnamon is a tasty spice that is packed with plant compounds. It's also known for its ability to lower blood sugar levels and increase insulin sensitivity (27).
For example, one meta-study concluded that consuming ½ to 3 teaspoons (1 to 6 grams) of cinnamon per day significantly reduced short-term and long-term blood glucose levels (28).
Studies suggest that cinnamon increases insulin sensitivity by helping glucose receptors in muscle cells become more available and efficient at transporting sugar into cells (29).
Interestingly, some studies have found that cinnamon contains compounds that can mimic insulin and act directly on cells (30)
9. drink more green tea
Green tea is an excellent drink for your health. It is also a good choice for people who suffer from type II diabetes or are at increased risk of the disease. Several studies have found that drinking green tea can improve insulin sensitivity and lower blood sugar levels (31).
For example, one analysis of 17 studies examined the effects of green tea on blood glucose levels and insulin sensitivity. It concluded that green tea consumption significantly reduced fasting blood glucose levels and increased insulin sensitivity (32).
These benefits of green tea may be due to its powerful antioxidant epigallocatechin gallate (EGCG), which many studies have shown can increase insulin sensitivity (33).
10. try apple cider vinegar
Vinegar is a versatile liquid. You can use it for food preparation or as a cleaning agent, among other things. It is also the key ingredient in apple cider vinegar, a popular drink in health circles.
Vinegar may help to increase insulin sensitivity by reducing blood sugar levels and improving the effectiveness of insulin (34). It also appears to increase the amount of time food stays in the stomach before it reaches the intestines, giving the body more time to absorb sugar into the bloodstream (35).
One study found that consuming apple cider vinegar can increase insulin sensitivity after a high-carb meal by 34% in people suffering from insulin resistance and 19% in people suffering from type II diabetes (36).
11. reduce carbohydrates
Carbohydrates are the primary stimulus responsible for raising blood sugar levels. When the body digests carbohydrates into sugar and releases this sugar into the bloodstream, the pancreas secretes insulin to transport the sugar from the blood into the cells.
Reducing carbohydrate intake could help to improve insulin sensitivity. This is because carbohydrate-rich diets tend to lead to sharp spikes in blood sugar levels, which put more pressure on the pancreas to remove this sugar from the blood (37)
Spreading your carbohydrate intake evenly throughout the day is another way to increase insulin sensitivity. When you eat smaller portions of carbohydrates evenly throughout the day, the body gets less sugar with each meal, making insulin's job easier. This is supported by scientific research that shows that eating regularly has a positive effect on insulin sensitivity (38).
The type of carbohydrate you choose is also important. Low glycemic index (GI) carbohydrates are best as they slow down the release of carbohydrates into the bloodstream, giving insulin more time to work efficiently (39).
Low GI carbohydrate sources include sweet potatoes, brown rice, quinoa and some varieties of oatmeal.
12 Avoid trans fats
If anything is worth banning from your diet, it's trans fats. Unlike other fats, they offer no health benefits and increase the risk of many diseases (40).
Research results on the effects of high trans fat intake on insulin sensitivity are mixed. Some human studies have observed harmful effects, others have not (41).
However, animal studies provide strong evidence of a link between high trans fat intake and poor glycemic control and insulin resistance (42).
Because the results of human studies are mixed, scientists cannot say with certainty that eating trans fats increases insulin resistance. However, trans fats are a risk factor for many other diseases, including diabetes, so it makes sense to avoid them.
Foods that typically contain trans fats include ready-made cakes, doughnuts and fried foods. Artificial trans fats are typically found in more processed foods.
13. reduce your consumption of added sugars
There is a big difference between added and natural sugar. Natural sugar is found in sources such as plants and vegetables, both of which provide a lot of nutrients.
In contrast, added sugar is usually found in more processed foods. The two primary types of sugar added during the production process are table sugar, also known as sucrose, and high fructose corn syrup. Both contain about 50% fructose.
Many studies have found that higher fructose intake can increase insulin resistance in people with diabetes (43). The effects of fructose on insulin resistance also appear to affect people who do not have diabetes, as reported in an analysis of 29 studies involving a total of 1,0005 normal-weight, overweight and obese people.
The results of this analysis showed that high fructose consumption over a period of less than 60 days increased liver insulin resistance independent of total calorie intake (44).
Foods high in added sugars are also high in fructose, including sweets, sugar-sweetened drinks, cakes and cookies.
14 Try a supplement
The idea of using natural supplements to increase insulin sensitivity is still fairly new. Many different supplements could improve insulin sensitivity, but chromium, berberine, magnesium and resveratrol are supported by the most consistent scientific data.
- Chromium: Chromium is a mineral involved in carbohydrate and fat metabolism. Studies have found that taking chromium picolinate supplements in doses of 200 to 1000 mcg may improve the ability of insulin receptors to lower blood sugar levels (45)
- Magnesium: Magnesium is a mineral that works with insulin receptors to store blood sugar. Studies have found that low levels of magnesium in the blood are associated with insulin resistance. Taking magnesium could help improve insulin sensitivity (46).
- Berberine: Berberine is a plant molecule produced from a number of plants including the plant berberis. Its effects on insulin are not exactly known, but some studies have found that it increases insulin sensitivity and lowers blood glucose levels (47).
- Resveratrol: Resveratrol is a polyphenol found in the skin of red grapes and other berries. It can increase insulin sensitivity, which is particularly true in people with type II diabetes, although its exact function is not yet well understood (49).
As with all supplements, there is a risk that they could interact with current medication. For this reason, if in doubt, it is always best to discuss the use of supplements in advance with your doctor.
Conclusion
Insulin is an important hormone that plays many important roles in the body. If your insulin sensitivity is low, this puts pressure on the pancreas to increase insulin production to remove glucose from the blood.
Low insulin sensitivity can also result in chronically high blood sugar levels, which can increase the risk of numerous diseases including diabetes and heart disease.
Fortunately, there are many things you can do to improve your insulin sensitivity. Try some of the suggestions in this article to improve your insulin sensitivity and reduce your risk of disease.
References:
- https://www.ncbi.nlm.nih.gov/pubmed/10898125
- https://www.ncbi.nlm.nih.gov/pubmed/20371664
- https://www.ncbi.nlm.nih.gov/pubmed/22496545
- https://www.ncbi.nlm.nih.gov/pubmed/10683091
- https://www.ncbi.nlm.nih.gov/pubmed/17635103
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4995180/
- https://www.ncbi.nlm.nih.gov/pubmed/12905089
- https://www.ncbi.nlm.nih.gov/pubmed/24730354
- https://www.ncbi.nlm.nih.gov/books/NBK209038/
- https://www.ncbi.nlm.nih.gov/pubmed/1605044
- https://www.ncbi.nlm.nih.gov/pubmed/1609875
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4038351/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3832727/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3435786/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257631/
- https://www.ncbi.nlm.nih.gov/pubmed/24901089
- https://www.ncbi.nlm.nih.gov/pubmed/19335713
- https://www.ncbi.nlm.nih.gov/pubmed/23218116
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705322/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4073986/
- https://jdmdonline.biomedcentral.com/articles/10.1186/2251-6581-12-43
- https://www.ncbi.nlm.nih.gov/pubmed/11868855
- https://www.ncbi.nlm.nih.gov/pubmed/19665995
- https://www.ncbi.nlm.nih.gov/pubmed/22828920
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4469375/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2243241/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4609100/
- https://www.ncbi.nlm.nih.gov/pubmed/22579946
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2901047/
- https://www.ncbi.nlm.nih.gov/pubmed/1150606
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3948786/
- https://www.ncbi.nlm.nih.gov/pubmed/23803878
- http://www.sciencedirect.com/science/article/pii/S221342201300098X
- https://www.ncbi.nlm.nih.gov/pubmed/25168916
- https://www.ncbi.nlm.nih.gov/pubmed/9630389
- http://care.diabetesjournals.org/content/27/1/281
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3608918/
- https://www.ncbi.nlm.nih.gov/pubmed/15220950
- https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-8-5
- http://www.bmj.com/content/351/bmj.h3978
- https://www.ncbi.nlm.nih.gov/pubmed/16958313
- https://www.ncbi.nlm.nih.gov/pubmed/15789505
- https://www.ncbi.nlm.nih.gov/pubmed/23594708
- https://www.ncbi.nlm.nih.gov/pubmed/27935520
- https://www.ncbi.nlm.nih.gov/pubmed/9356027
- https://www.ncbi.nlm.nih.gov/pubmed/15223977
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2410097/
- https://www.ncbi.nlm.nih.gov/pubmed/24695890
Source: https://www.healthline.com/nutrition/improve-insulin-sensitivity
Cortisol is like a bogeyman. To discourage exercisers from doing extreme things, we tell them that cortisol will eat up their gains. While this statement has a kernel of truth, it doesn't represent the whole picture.
Believe it or not, there is not a single hormone in the body whose job is to destroy the body. Cortisol has many key functions, but sometimes this hormone causes some collateral damage when it comes to looking good naked. Let's take a closer look at this hormone.
The functions of cortisol
I refer to cortisol as the 'readiness hormone' rather than calling it the stress hormone. Its main function is to ensure that you are ready to deal with any potentially threatening situation.
- It increases alertness, focus, energy and drive. It does this by increasing your adrenaline levels. Cortisol increases levels and activity of an enzyme called phenylethanolamine N-methyltransferase (PNMT). This enzyme converts noradrenaline into adrenaline. Through this action, cortisol increases adrenaline levels, which has a direct impact on your state of consciousness.
- Cortisol increases the heart's beating rate and contraction force. This supports the transportation of oxygen to the muscles and the removal of metabolic waste products. This also occurs via an increase in adrenaline levels
- It increases the contractile strength of the muscles. This is the third effect of increased adrenaline levels.
- It mobilizes stored energy. It does this to prevent you from running out of energy when you are fighting or running away from a sabre-toothed tiger. This is an unselective process, which means that all potential energy sources are broken up and mobilized by cortisol: Muscle and liver glycogen, fatty acids from body fat and amino acids from muscle tissue.
- It helps to maintain stable blood sugar levels. It increases blood sugar when it is too low (together with glucagon and growth hormones).
- It inhibits the immune system. This is done to ensure that you have more resources to fight the enemy. Just like in Star Trek, when the captain says "Divert all available energy to shields!" during a battle, the body does the same when cortisol tells it that it is facing an enemy. During times of battle, the immune system is inhibited and as soon as cortisol levels drop again, it is fully ramped up again to repair the damage of the battle.
Note: You can't separate cortisol from any of its functions. When it is elevated, all of these 6 things will happen.
So cortisol is a necessary and quite important hormone. It's essential to increase cortisol levels when you're fighting a tiger, setting a new personal best in the deadlift or trying to gain possession of the ball in football. However, if cortisol levels are elevated for too long, this can have negative effects.
Let's take a look at how this affects our muscle growth, fat loss, recovery and wellbeing.
Cortisol and muscle growth
When cortisol levels are chronically elevated, this can affect your muscle growth through several mechanisms:
- Cortisol directly increases muscle breakdown. The amount of muscle you build depends on the difference between protein breakdown (catabolism) and protein synthesis (anabolism). If you increase protein breakdown (which is what cortisol does), then it will be much harder to build muscle.
- Cortisol reduces the uptake of nutrients by the muscles. This makes it harder to get amino acids and glucose into the muscles to build muscle tissue and replenish muscle glycogen stores.
- It increases myostatin levels. Myostatin is a myokine (protein) that is secreted by the muscles and inhibits muscle growth. The more myostatin your body produces, the less muscle you can build. By increasing myostatin levels, chronically elevated cortisol levels will limit your growth potential.
- Over time, cortisol can lower testosterone levels. Testosterone and cortisol are both made from pregnenolone. If your body produces too much cortisol, it can reduce the amount of pregnenolone available to make testosterone.
- It slows down muscle repair. The repair of damaged muscle tissue after a training session depends heavily on your immune system. Chronically elevated cortisol levels weaken the immune system, making muscle repair less efficient.
After a training session, the rate of protein synthesis is increased for 24 to 36 hours (although only significantly for 24 to 30 hours). This is the window of time you have to repair the muscle damage and build new muscle tissue. If your immune system is weakened, your body may need this entire period to simply repair the damage caused. This means that you don't have time to build muscle during this window. This is a dilemma that can make your muscle building very slow.
Cortisol and fat loss
If you are familiar with the body composition analysis approach (biosignature, bioprint, metabolic analysis), then you know that the system claims that excess cortisol leads to fat storage in the abdominal area.
If you remember what the functions of cortisol are, then you may see a contradiction here. Ultimately, one of the functions of cortisol is to mobilize stored energy (including fat) - not store it.
More specifically, cortisol is a fat loss hormone - at least when it is released in a pulsatile manner. But that doesn't mean that chronically elevated cortisol levels can't make it harder to lose fat. While a short-term increase in cortisol levels is involved in fat loss, a chronic increase in the levels of this hormone can make the fat loss process more difficult.
How? In 2 ways...
1. cortisol can reduce the conversion of T4 to T3
T3 is the thyroid hormone that has the biggest impact on your metabolic rate. When T3 levels are higher, your metabolic rate increases and you burn more calories on a daily basis.
If T3 levels fall, your metabolic rate will also fall. T4, on the other hand, does not have such a great influence on your metabolic rate. Your body produces T4 and converts it to T3 in the amount it deems safe for your body's survival.
However, if you are chronically short of energy, your body will slow down the conversion of T4 to T3, causing your metabolic rate to drop. When cortisol levels were chronically elevated during our evolution, it meant that we were unable to find food and as a result cortisol levels had to be kept high to keep blood sugar levels stable and mobilize stored energy.
The body adapted to this by reducing T3 levels to conserve energy. Back then, we needed this adaptation. Today, chronically elevated cortisol levels can be triggered by many stressors and even if we are not in a state of energy deficiency, the chronic cortisol problem will still lead to a reduced conversion of T4 to T3.
2. chronically elevated cortisol levels can lead to insulin resistance
Cortisol increases blood sugar levels. When we were cavemen, this wasn't a big problem as cortisol levels only rose when we had to be physically active (fight or run away) or when we lacked food. So we used the glucose released to fuel the body.
However, if your blood sugar levels rise when you are inactive, they will remain elevated, leading to hyperglycemia. Your body doesn't want this and it will release insulin to bring blood sugar levels back into the normal range. It's all good, isn't it? Not really.
When cortisol levels are chronically elevated, this means that it continually raises blood sugar levels, which in turn leads to regular insulin secretion. This in turn can lead to insulin resistance.
Both a reduced metabolic rate and insulin resistance can make it harder to lose fat. No, they do not override the laws of thermodynamics. Achieving a calorie deficit is still the most important thing when it comes to fat loss. However, if cortisol lowers the metabolic rate, this means that it will be harder to achieve a calorie deficit (and easier to achieve a calorie surplus).
You should keep in mind that insulin alone will not make you fat. It can only store the nutrients you eat - it does not generate new nutrients. If you are in a calorie deficit and have high insulin levels, you will not gain fat.
However, insulin can make it harder to mobilize stored fat. As long as insulin is elevated above baseline, it will be harder to mobilize fat efficiently. If you are insulin resistant, this means that your cells are not responding well to insulin. As a result, you need to produce more insulin to accomplish the same task. When you produce more insulin, it takes longer for insulin levels to fall again. If they stay elevated longer, then you spend more time in a state where fat mobilization is less efficient.
Cortisol is not a fat-building hormone, but chronic elevation of cortisol levels can make it harder to lose fat over time.
Cortisol and regeneration
Cortisol will have a negative impact on your recovery if it is chronically elevated.
- Cortisol leads to increased adrenaline levels. This is great before a training session, but not so good when you want to go to bed.
- It inhibits your growth hormone production. Oddly enough, in vitro studies (studies done in test tubes) have shown that cortisol can increase growth hormone levels, but in vivo studies (studies done with live humans) have shown that cortisol decreases growth hormone production. If your cortisol levels are elevated at night - when your normal growth hormone production is at its highest - then this will seriously affect your recovery process and progress.
- It reduces glycogen storage, which is an important part of your post-workout recovery.
- It can slow down your muscle repair. This goes back to how cortisol affects muscle growth...see above.
Cortisol and wellbeing
Chronically elevated cortisol levels affect wellbeing - especially mental wellbeing. However, it's a little more complicated than that because cortisol affects neurotransmitters. The key point to remember in this context is that cortisol leads to an increase in adrenaline levels. When cortisol is chronically elevated, this leads to the following:
- Cortisol can lead to a depletion of noradrenaline stores. Adrenaline is produced from noradrenaline. If too much noradrenaline is converted into adrenaline, this can lead to a depletion of noradrenaline stores. The latter leads to reduced focus, low blood pressure and potentially depression and anxiety.
- It can lead to a depletion of dopamine reserves. Noradrenaline is produced from dopamine. If there is an overproduction of adrenaline, then you risk depleting dopamine stores. Symptoms of low dopamine levels include a lack of motivation, a lack of pleasure, depression and listlessness.
- It can desensitize the beta-adrenergic receptors. If your body produces too much adrenaline - and especially if this happens around the clock, as is the case with chronically elevated cortisol levels - then you risk desensitizing your beta-adrenergic receptors. The body does not like being stimulated by adrenaline around the clock as it is not safe. Chronically elevated adrenaline levels can lead to high blood pressure, which can have serious consequences for the cardiovascular system. Desensitization of the receptors is a protective mechanism against this. Your body therefore stops reacting to adrenaline (or the reaction is weaker). This leads to reduced energy, lack of motivation, lack of drive, lower performance, laziness and depression.
- It can increase the production and transmission of glutamate (1). Although this can make your working memory more effective in a stressful situation, an excessive increase in glutamate levels can lead to mood swings, depression and excessive emotions, as well as taking everything personally. Not to mention that excessive glutamate can be neurotoxic.
The effects of cortisol are even more far-reaching than this, but that's the gist of it. The bottom line? Short bursts of cortisol at the right time (in the morning and when you exercise) are very useful, but chronic elevation can quickly become problematic if you want to look and feel your best.
How to keep your cortisol levels under control
I'm going to forgo the voodoo recommendations like "make your peace with the universe". Instead, I'll look at training, nutrition and supplement strategies.
Training
There are three main components of training that affect cortisol release. To control these, you should avoid combining high levels of 2 (or all 3) of these cortisol-increasing factors.
- Training volume: The more work you do, the more energy you need. The more energy you need, the more cortisol you will release to mobilize the necessary energy sources.
- Necessary effort: The higher you go on the rate of perceived exertion scale, the more likely it is that a set will release a lot of cortisol. If you go to muscle failure, you are more likely to produce a lot of cortisol than if you finish the set 3 to 4 repetitions before reaching muscle failure.
- Psychological stress: If a set or exercise is perceived as very stressful, your body will release a lot of cortisol. For example, if you are trying to set a new personal record in squats, this will result in a strong cortisol surge.
Complex exercises such as squats, deadlifts or Olympic weightlifting exercises will also release more cortisol than curls or machine training. Less complexity means less psychological stress. And learning a new exercise can lead to a significant cortisol spike - especially if that exercise is complex.
I've seen people sweat the first time they practiced snatch grip high pulls with the empty bar. The sweating comes from the adrenaline release stimulated by cortisol.
Once you understand this, you can easily put together a strategy to minimize cortisol release. Here are some precautionary steps to follow:
- If you're using a high volume of work, don't push yourself to your limits on individual sets.
- Reduce the total volume if you are doing a lot of complex exercises.
- Avoid going to muscle failure with heavy multi-joint exercises.
- Keep the volume low when adding very heavy training (in the 92.5%+ of 1RM weight range) to your training program.
- When you add a new exercise to your program, reduce the total volume until you have mastered the exercise.
- If you are pushing yourself harder or using a good amount of volume, then you should not change your exercises too often or use too many exercises during a training session.
- If you combine 2 (or all 3) cortisol increasing factors, then reduce the number of workouts you do per week. Aim for a low training frequency (3 workouts per week) or you will need regular off-load weeks.
Nutrition
One function of cortisol is to maintain stable blood sugar levels. Cortisol increases these when they are too low. One way to minimize cortisol levels is to eat carbohydrates. Or more specifically, to maintain stable blood sugar levels.
This is the reason I don't like very high carbohydrate diets for people who are chronically stressed. Sure, you body can make glucose from amino acids to maintain stable blood sugar levels. And just because you're on a ketogenic diet doesn't mean your body is flooded with cortisol. But eating almost no carbs when you're very active will likely lead to higher cortisol levels.
However, a super high-carb diet is no better, as it can lead to wild swings in blood sugar. But if you eat around 30% of your calories in the form of carbohydrates - ideally from low-glycemic sources - then this will help keep your cortisol levels under control.
I like to eat carbohydrates around my training sessions and in the evening to lower my cortisol (and adrenaline) levels. Remember that you should lower your cortisol levels in the evening to promote sleep and recovery.
Supplements
There are many strategies you can use to keep cortisol under control. However, you shouldn't wipe out your cortisol levels completely - you need them to train hard. However, you need to be able to lower them again if necessary.
- Use the right training supplementation. Easily digestible carbohydrates during exercise can lower cortisol levels by providing energy. When your body has enough carbohydrates available, it doesn't have to mobilize as much stored energy, which means it doesn't have to produce as much cortisol. This is particularly effective if you are following a high volume training plan.
- Use vitamin D. This is particularly important during stressful periods. Vitamin D reduces the impact of cortisol on the conversion of noradrenaline to adrenaline. Although this does not directly reduce cortisol levels, it prevents excessive adrenaline production, which can help prevent CNS exhaustion.
- Use magnesium after training and in the evening. Magnesium reduces the binding of adrenaline to the adrenergic receptor and can help calm you down while protecting your adrenergic receptors (by keeping them sensitive).
- Use Rhodiola in the morning. Rhodiola helps to keep stimulatory and inhibitory neurotransmitters in balance and can also lower cortisol levels.
- I like to use glycine after training and in the evening. Glycine is a neurological inhibitor. It reduces the activity of the nervous system when it is overstimulated and also reduces cortisol and adrenaline. Furthermore, glycine increases the amount of circulating serotonin (the feel-good neurotransmitter that also balances mood) and activates mTOR, which will increase protein synthesis after exercise.
- Use a good sleep supplement with ingredients like GABA and 5-HTP, which increases serotonin and GABA levels in the brain. These two inhibitory neurotransmitters will allow you to get a more restful sleep, which will allow you to restore a normal cortisol day-night rhythm.
Conclusion
Cortisol is not evil per se. It is needed for survival and to function in stressful situations. However, when cortisol levels are chronically elevated, this hormone can become an enemy to body composition and health. While we don't want to eliminate it completely, it's important to keep levels of this hormone under control in order to achieve your goals, especially if you lead a stressful life.
References
1 Popoli M, Yan Z, McEwen BS, Sanacora G. The Stressed Synapse: The Impact of Stress and Glucocorticoids on Glutamate Transmission. Nat Rev Neurosci. 2011;13(1):22-37. Published 2011 Nov 30. Doi:10.1038/nrn3138
Source: https://www.t-nation.com/training/the-best-damn-cortisol-article-ever
By Christian Thibaudeau
Here's something you can learn from Strongmen competitors that you can apply to the rest of your life.
Don't dwell on events from the past
If you did poorly at your last competition, then you need to put that behind you. We all have times when things don't go the way we would like them to. If you messed up something you expected to excel at, it's easy to get angry or feel sorry for yourself. The problem with this in a strongman competition is that you have to prepare for other events during the same competition. If you get stuck on this one bad performance and keep coming back to it, then it is completely impossible to clear your head and look ahead.
The longer you carry this burden around with you, the more exhausted and stressed you will become. None of this will help you perform at your best for the rest of the day.
Of course, you should not treat your failure as if nothing has happened. Get angry, shout if you have to, stamp your feet and berate yourself. But then let it go. You'll have plenty of time to deal with it when the day is over, but now is not the time. Do what you need to do and then go back to being professional. You will never move forward and make progress if you don't change this pattern of behavior immediately.
Do the following instead: Box Breathing
The next time something goes wrong, take a few minutes to vent your anger, but do it alone. Then take 5 slow breaths in this way:
- Breathe the air slowly through your nose into your belly while counting "one thousand and one, one thousand and two, one thousand and three" in your mind.
- Hold the air in for as long as you inhaled.
- Breathe out slowly through your mouth for the same amount of time.
- Pause for another 3 seconds before breathing in again.
- Repeat the whole thing three times.
This may sound like hippie nonsense, but this breathing technique is used by many people from professional football players to Navy Seals and corporate executives to moms stressed out by their screaming babies. This type of breathing will lower your heart rate and blood pressure and shift your focus to two things you can control: Your breathing and your mindset.
You messed up? Take it in your stride. Don't let it control you. The sooner you bring your emotions back down and start turning that negative energy into positive focus on your next challenge, the better you'll perform.
Tip: Find out if you are insulin sensitive
Control this hormone to ensure you stay lean and only build muscle
Source: https://www.t-nation.com/diet-fat-loss/tip-find-out-if-youre-insulin-sensitive
By John Berardi, PhD
Insulin is a very anabolic hormone. It's the hormone responsible for delivering carbohydrates and amino acids to muscles for recovery and growth. So you need insulin, but you need to control it.
Insulin sensitivity appears to be the most important factor dictating how the body deals with carbohydrates. A chronic increase in insulin levels can increase the rate of transport of fat and carbohydrates into fat cells. Even though insulin initially transports nutrients into muscle cells, a chronic increase in insulin levels will cause your muscles to become insulin resistant and refuse to absorb nutrients. However, fat tissue will continue to greedily absorb nutrients at a high rate.
In people with good insulin sensitivity, the body responds to carbohydrate intake with small insulin surges. Even though these insulin surges are tiny, the cells are very sensitive to small amounts of insulin, resulting in an anabolic environment. Since a lot of insulin can inhibit fat loss, the ideal scenario is to develop high insulin sensitivity so that only small amounts of insulin are needed for anabolism and these small amounts do not inhibit fat loss.
Some experts use very simplistic recommendations for insulin sensitivity testing - methods with which I disagree. For example, I have heard that if you have an apple-shaped body or get tired after a high-carb meal, you are insulin resistant. These recommendations are too unspecific and tell you very little about your nutritional needs or whether you are making progress. I recommend methods that are objective, even if they are more time consuming.
Objective tests
The first test is an oral glucose tolerance test. For this you will need a blood glucose meter, some glucose test strips and a standard glucose drink (ask your pharmacist as this is a specific mixture. Coke will not work). Once you have all these things available, schedule your test.
After you have not exercised for at least 24 hours (so it's best to do this test after a non-exercise day), take a blood sample from your fingertip in the morning after you have not eaten for at least 12 hours. Write down the blood glucose value. Then drink the glucose drink and measure your blood sugar level 15, 30, 60, 90 and 120 minutes later. Write down all these values.
Insulin sensitivity and glucose tolerance
The following table gives you an indication of how you can interpret your values:
|
|
Normal |
Excellent |
|
Fasting blood glucose |
<100mg/dl |
<70mg/dl |
|
Maximum blood glucose level |
<180mg/dl |
<130mg/dl |
|
Time to maximum blood glucose level |
30-60 min. |
15-30 min. |
|
Time to reach the fasting blood glucose value |
30-60 min. |
60-90 min. |
Fasting blood glucose and insulin levels
The second test is a fasting blood glucose and insulin level test. For this test, you need your doctor to take a blood sample while you are fasting and send it to a laboratory to measure your blood sugar and insulin levels.
Using the following equations, you can determine a value for insulin sensitivity and the responsiveness of your pancreas:
Insulin sensitivity =
- Fasting insulin level (mU/L) / 22.5 x E to X e-ln(Fasting blood glucose level (mmol/L))
- or
- Insulin level in fasting state (pmol/L) x (blood glucose level in fasting state (mmol/L) / 135)
Beta cell function of the pancreas =
- (20 x fasting insulin level (mU/L)) / (fasting blood glucose level (mmol/L)-3.5)
- or
- (3.33 x fasting insulin level (pmol/L) / (fasting blood glucose level (mmol/L)-3.5)
If these calculations are too complicated for you, then ask your doctor to calculate these values. If you have these values, you can estimate them as follows:
Insulin sensitivity:
- The lower the value, the better the insulin sensitivity
- Normal insulin sensitivity: the value should be below 2
- Excellent insulin sensitivity: a value in the range of 0.5
Beta cell function of the pancreas:
- The higher the value, the better the pancreatic function and insulin secretion
- Normal pancreatic function: the value should be around 100
- Excellent insulin sensitivity: a value above 200.
Once you have these values, you will have a better idea of the type of diet you should be eating. Do these tests at least once every few months to see how your training and diet are affecting your insulin sensitivity.
Improve your insulin sensitivity
Let's assume that you have done this test and are not satisfied with the results. You are insulin resistant and you don't like it at all. Well, instead of resigning yourself to your flabby midsection for the rest of your life, there are a few things you can do to improve your insulin sensitivity.
Both aerobic exercise and training with weights can significantly improve your insulin sensitivity through a number of mechanisms. So include both types of training in your program. I have seen a tremendous improvement in insulin sensitivity with three to four weight training sessions of 60 to 90 minutes per week. These workouts should be accompanied by at least three or four 30-minute aerobic workouts per week. To really improve your insulin sensitivity, you should perform aerobic training and resistance training separately.
In addition to this, supplements such as omega-3 fatty acids, alpha-lipoic acid and chromium can also improve insulin sensitivity. Start with 600 mg of alpha-lipoic acid and 6 to 10 grams of EPA and DHA (the active omega-3 fatty acids in fish oil) per day.
On the other hand, stimulants such as ephedrine and caffeine can reduce insulin sensitivity due to their effects on metabolism. Low carbohydrate and high fat diets can also reduce insulin sensitivity.
Tip: Build up your pecs with bands and iron
This will really hurt, but you'll love the results you'll see in growing pecs and triceps.
Source: https://www.t-nation.com/training/tip-build-your-chest-with-bands-iron
Michael Warren
Barbell bench presses have their place in your training program, but dumbbell bench presses have a few advantages over barbell bench presses. Dumbbell bench presses allow you to work your stabilizing muscles that are ignored in barbell bench presses. The dumbbell variation gives you the opportunity to work your chest muscles hard at the highest point of each repetition with the help of certain variations. Do you really want to increase the intensity of dumbbell bench presses? Then use bands.
Dumbbell bench press with bands
https://www.youtube.com/watch?v=W4YmxaHB2Eo
Use this variation to overcome strength plateaus. Your triceps and chest muscles will experience a heavy load, as the tension on the bands will increase with every centimeter of the upward movement.
Dumbbell bench press with bands anchored to the right and left of the bench
In regular dumbbell bench presses, the pectoralis major acts against the weight to move the humerus closer to the center of the body. The weight acts vertically to the pectoral, triceps and shoulder system.
In the variation described here, we add a force vector that acts diagonally, pulling the arms and dumbbells away from the center of the body. As you can imagine, this force will force you to struggle to keep the dumbbells on their vertical path, which will challenge your muscle coordination more, especially when you push the dumbbells against each other at the highest point of the movement.
Tip: Set yourself two squat challenges
Two types of squats, 20 reps, some pain and a lot of gains. Are you ready for this?
Source: https://www.t-nation.com/training/tip-take-the-two-squat-challenge
By Ben Bruno
This is a new variation of the classic 20 squat method that combines front squats and classic squats.
- Choose a weight with which you can perform 8 to 10 repetitions of front squats.
- Perform as many front squats as you can before putting the weight down briefly to assume the position for classic squats.
- Now the fun begins. Perform as many repetitions of classic squats as you can until you have completed a total of 20 repetitions of squats. For example, if you have completed 8 repetitions of front squats, you must perform 12 repetitions of classic squats.
Squat combo for 20 repetitions
The weight will be lower than the weight you'd use for 20 classic squats, but this combo is at least as brutal and you'll feel it more in your quadriceps without the painful pump in your lower back.
With heavy squats, the lower back tends to be the limiting factor and the squats tend to degenerate more towards good mornings. However, if you've already exhausted your quadriceps with front squats, it will be easier to maintain good exercise form and you'll feel the squats more where you want to feel them - and less where you don't want to feel them.
Tip: Perform deadlifts with a squat stand
Is conventional deadlift or sumo deadlift better? For most of us, a combination of both is best.
Source: https://www.t-nation.com/training/tip-do-the-squat-stance-deadlift
By Joel Seedman, PhD
Squat deadlifts combine the best elements of conventional deadlifts and sumo deadlifts. This variation has no so-called "sticking point". And unlike the other two deadlift styles, this variation maintains tension throughout the entire range of motion.
This deadlift style also has a carryover to squats. Every time you train deadlifts in this way, you are also training squats. Squat deadlifts are also therapeutic in nature. It promotes optimal movement while helping to eliminate dysfunction.
Here's a quick tutorial:
Deadlift with a squat stand
https://www.youtube.com/watch?v=gKVw0y4OxRo
- Keep your feet relatively straight. This position will produce the greatest strength gains.
- Use a position that is somewhere between a normal squat stance (about shoulder width) and 20% further than a normal squat stance.
- Similar to sumo deadlifts, your arms and grip should be between your legs. It should feel like the bar is between your feet and your legs instead of in front of them.
- Your lower body mechanics should be almost identical to low bar squats. Focus on pushing the knees out and keeping the hips as far back as possible while still keeping the chest up. Your back should have a natural, non-excessive flexion of the spine and your head should be in a neutral position.
- After you have shifted the muscles by loosely pulling on the bar and pretensioning them, you should focus on keeping the spine in position by tensing your latissimus hard.
Source: https://www.t-nation.com/training/tip-use-box-breathing-to-regain-focus
By Brian Alsruhe
