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The 5 Chambers Of Fitness
A curious cocktail of functional fitness, nutrition, grooming, motivation, and hardcore bodybuilding for men.
Curated by Carlos Newsome
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Refuel Muscles With Chocolate Milk

Refuel Muscles With Chocolate Milk | The 5 Chambers Of Fitness | Scoop.it

Fat-free chocolate milk beat out carbohydrate sports drinks at helping to rebuild and refuel muscles after exercise, researchers report.


The combination of carbohydrates and protein in low-fat chocolate milk appears to be "just right" for refueling weary muscles, says William Lunn, PhD, an exercise scientist at the University of Connecticut.

"It's not just a dessert item, but it's very healthy, especially for endurance athletes," Lunn tells WebMD.



Post-exercise muscle biopsies showed increased skeletal muscle protein synthesis -- a sign that muscles were better able to rebuild -- after the milk drink, compared with the carb-only beverage.


Additionally, drinking fat-free chocolate milk led to a higher concentration of glycogen, or muscle fuel, in muscles 30 and 60 minutes after exercise, compared with the sports drink. Replenishing glycogen after exercise helps future performance, Lunn says.


Read full article on www.webmd.com

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Eric Hardek's curator insight, March 3, 9:53 AM

Don't have protein around? Chocolate Milk Will Do! Use Chocolate Milk to recover after training to refuel and recover!

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Fitness model interview: Alexander Hughes

Fitness model interview: Alexander Hughes | The 5 Chambers Of Fitness | Scoop.it
He is a fitness model who advocates vices. He is a foodie who enjoys a night out. He is Alexander Hughes. Find out how he maintains his cover model body.


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Fitness model interview: Philip J. Hoffman

Fitness model interview: Philip J. Hoffman | The 5 Chambers Of Fitness | Scoop.it
Philip J. Hoffman is an American fitness model, author, fitness and nutrition professional. See how he maintains his cover model physique at the age of 54.


Philip J. Hoffman is arguably one of the most interesting and inspiring fitness models I’ve had the pleasure of interviewing. He is also a best-selling author and an expert in fitness and nutrition and holds not one but two master’s degrees. Philip’s distinguished looks and chiselled body prove that age is no barrier to maintaining a cover model physique.


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Mental Fitness: Exercise to stimulate, not to annihilate

Mental Fitness: Exercise to stimulate, not to annihilate | The 5 Chambers Of Fitness | Scoop.it

"Exercise to stimulate, not to annihilate. The world wasn't formed in a day, and neither were we. Set small goals and build upon them."


Lee Haney


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Mr. Olympia Larry Scott: 1938-2014

Mr. Olympia Larry Scott: 1938-2014 | The 5 Chambers Of Fitness | Scoop.it

There was a day when bodybuilders were not a regular feature on the big screen and magazine covers and earning up to a quarter million dollars in prize money for a single event. A day when bodybuilders trained alongside other iron game champions, often performing feats of strength that remain impressive to this day, and lifting for the sheer joy of packing on muscle. The champions of those days are considered pioneers, legends if you will. One such legend passed on March 8 but will always be remembered: Larry Scott.


Continue reading on www.poliquingroup.com

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ARTICLES: WHAT YOU NEED TO KNOW ABOUT CONTRACTIONS AND REPS!

ARTICLES: WHAT YOU NEED TO KNOW ABOUT CONTRACTIONS AND REPS! | The 5 Chambers Of Fitness | Scoop.it
Contractions, Reps, and Timing
What is Contraction?Every muscle fiber (Myofibril) hones a great deal of fiber filaments (Myofilaments), which are divided into two groups:

Actin Filaments- These are also termed "The Thin Filaments". These filaments are coiled with nebulin filaments.

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Eric Hardek's curator insight, March 4, 9:38 AM

interesting and easy to read article for the beginning fitness enthusiast!

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Get Nudge and Finally Track All Your Health and Fitness Data in One App

Get Nudge and Finally Track All Your Health and Fitness Data in One App | The 5 Chambers Of Fitness | Scoop.it

If you’ve gotten the impression that fitness tracking wearable gadgets and mobile apps are coming out of the woodwork these days, you aren’t alone. From brand new startups to age-old sports brands, everyone wants to be the one you use to log, track, record, and analyze what you do every day with your body. Maybe you use one app to keep track of your food intake, another to log your route when you’re out for a run, and yet another to sync your fitness band.

 Nudge is a free smartphone app that brings all of your healthy living together in one place, with one score. Connect Nudge with your favorite health tracking apps and wearables like RunKeeper, Moves, Fitbit, and more to see how your Nudge Factor stacks up against your friends.

Currently, Nudge syncs with the following apps you may already be using:


Nudge works with iPhones and Android smartphones, and it’s free to download for both. If you’ve struggled with making sense and keeping track of all the stats, graphs, charts, alerts, bubbles, lists, and countless other metrics thrown at you throughout your day, give Nudge a try today.


Read full article on  www.dietsinreview.com 

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The Truth About Creatine

The Truth About Creatine | The 5 Chambers Of Fitness | Scoop.it
Creatine. Its been a topic of debate for the misinformed as long as I can remember. “Its a steroid, its unsafe, it doesn’t do anything”. If you have been in weight training for any amount of time, I am sure at some point you have wondered the truth about it. So, lets break down some...
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An Overlooked Aspect of Fitness: Functional Strength

An Overlooked Aspect of Fitness: Functional Strength | The 5 Chambers Of Fitness | Scoop.it

Functional movements are ingrained in us, and we use them every day. By the time we become adults we have spent thousands of hours statically (sitting unnaturally on chairs, couches…) and our mobility is limited because of it. Our path of movement changes to accommodate injury, muscle contusions, and poor posture, and our formerly perfect deadlifts turn into an awkward twist and turn and bend to pick up something that fell on the floor


The single most important concept that is overlooked in the fitness industry is that functional movements are the single best way to get big and strong


I prescribe heavy bench press, push ups, pull ups, chin ups, dips, and if they are more advanced lifters I will use a variety of functional accessories involving pushes and pulls that more specifically target the biceps and triceps.


Both for muscle growth as well as strength, there is a necessary hormonal response that is typically only naturally seen from doing functional movements.


Things like growth hormone, testosterone, and lactic acid are all naturally produced during functional strength training, and they all contribute to fat loss, and the overall improvement of body composition.


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8 Reasons You're Still Weak or Fat

8 Reasons You're Still Weak or Fat | The 5 Chambers Of Fitness | Scoop.it

If after several years of training you're still weak, there's a good chance you need to rethink your ideas about squats and deadlifts; that you've got no love for the upper body squat; that steroids misled you about a basic training principle; and that you work muscles instead of movements.


 If after several years of training you're still fat, there's a good chance you need to rethink your ideas about eating 6 meals a day and doing fasted cardio.


If you're still skinny, there's a good chance your ideas about post-workout nutrition are 10 years old and your definition of recovery days needs an adjustment.


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How You Can Reduce The Risk Of Injury with Dynamic Warmups

How You Can Reduce The Risk Of Injury with Dynamic Warmups | The 5 Chambers Of Fitness | Scoop.it

A dynamic warmup consists of exercises you do before training that mimic the movements you're going to do while training. These exercises loosen your muscles and tendons, increase blood flow throughout your body, and activate your nervous system so you’re ready for action. Dynamic exercises are typically better to do before training since static stretches—holding a stretch for a specified amount of time—can lead to injury if done pre-workout.


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Scientists identify 500 new species of gut bacteria

Scientists identify 500 new species of gut bacteria | The 5 Chambers Of Fitness | Scoop.it

A team of Chinese and Danish researchers has identified 500 new species of gut-residing microorganisms and 800 new bacterial viruses which could attack them. The findings could lead to promising new treatments and possibly circumvent the current crisis of antimicrobial resistance.


Using a technique they developed for analyzing DNA sequence data, researchers managed to more than double the number of intestinal bacteria species that has previously been identified.
Coupled with newfound understanding of how the bacteria and viruses interact, the findings are likely to offer more information and possibly lead to new treatments of diseases such as type 2 diabetes, obesity and even asthma.


The study was published in Nature Biotechnology.

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Can too much sitting harm your cardiovascular health?

Can too much sitting harm your cardiovascular health? | The 5 Chambers Of Fitness | Scoop.it

The study, published in today's online edition of Mayo Clinic Proceedings, examined the association between fitness levels, daily exercise, and sedentary behavior, based on data from 2,223 participants in the National Health and Nutrition Examination Survey (NHANES).


Sedentary behavior involves low levels of energy expenditure activities such as sitting, driving, watching television, and reading, among others.


The team of physician-researchers analyzed accelerometer data from men and women between the ages of 12 and 49 with no known history of heart disease, asthma, or stroke, and measured their average daily physical activity and sedentary behavior times. Fitness was estimated using a submaximal treadmill test, and variables were adjusted for gender, age, and body mass index. The findings demonstrate that the negative effect of six hours of sedentary time on fitness levels was similar in magnitude to the benefit of one hour of exercise

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Fitness model interview: Eric Leto

Fitness model interview: Eric Leto | The 5 Chambers Of Fitness | Scoop.it
Eric Leto is a Sports and Fitness Model, certified Diet Consultant and Personal Trainer, 2012 South Africa’s Mr Speedoman and fitness competitions winner.


It’s not often that we feature an Economics and Maths teacher in the Fitness Models category. Fortunately for us, Eric Leto is a Sports and Fitness Model, certified Diet Consultant and Personal Trainer, 2012 South Africa’s Mr Speedoman and winner of numerous fitness competitions. Let’s find out how he manages to do it all and what his plans for the future are.


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Ty Matthews's curator insight, August 3, 2014 3:22 PM

This is cool interview to learn how he gets into the shape the hes in and which workout s do the best job .

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Legendary Pro Michael Ashley Tells The Story Of His Career!

Legendary Pro Michael Ashley Tells The Story Of His Career! | The 5 Chambers Of Fitness | Scoop.it
Michael Ashley tells the story of his time at the top of bodybuilding competitions! Find out his views on drug-free wins, posing, and being in a class all his own.


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Fitness Model Alex Carneiro Talks with Sixpackfactory.com

Fitness Model Alex Carneiro Talks with Sixpackfactory.com | The 5 Chambers Of Fitness | Scoop.it

“Perseverance, dedication, motivation, these are all meaning I had to learn on my own. Whether one is a dedicated bodybuilder or fitness model or even both, if you want to be successful in anything in life you need all of those attributes to succeed.


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Mental Fitness: Being Strong Is A Choice

Mental Fitness: Being Strong Is A Choice | The 5 Chambers Of Fitness | Scoop.it

"Being Weak Is A Choice. So Is Being Strong." Frank Zane

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Protein Supplement Guide

Protein Supplement Guide | The 5 Chambers Of Fitness | Scoop.it
You can read through our protein supplement reviews until you are blue in the face but sometimes it helps to just take a gander at our comprehensive protein supplement guide.
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Ty Matthews's curator insight, August 3, 2014 3:17 PM

This is a fantastic protein post of information

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Use This Workout To Sculpt Aesthetic Shoulders That Have Great Function

Use This Workout To Sculpt Aesthetic Shoulders That Have Great Function | The 5 Chambers Of Fitness | Scoop.it

The human shoulder is made up of three bones: the clavicle (collarbone), the scapula (shoulder blade), and the humerus (upper arm bone) as well as associated muscles, ligaments and tendons. The articulations between the bones of the shoulder make up the shoulder joints. "Shoulder joint" typically refers to the glenohumeral joint, which is the major joint of the "shoulder," but can more broadly include the acromioclavicular joint. In human anatomy, the shoulder joint comprises the part of the body where the humerus attaches to the scapula, the head sitting in the glenoid fossa[disambiguation needed.The shoulder is the group of structures in the region of the joint.


The shoulder has greatest range of motion of any joint in the body. Because of this mobility, it is at risk for injury or degenerative problems. The bones of the shoulder are the humerus (upper arm bone), clavicle (collar bone), and scapula (shoulder blade). The head of the humerus bone (the ball) is lined with cartilage that glides over the shoulder socket (also known as the “glenoid cavity”). The clavicle attaches the shoulder to the rib cage and holds the shoulder out from the body. The scapula is a large triangular bone located on the back side of the upper body, and it is connected to the clavicle through the acromioclavicular (AC) joint.


The front delts play a major assisting role in chest training, and even receive some degree of stimulation from biceps and triceps exercises like barbell curls and dips. Because of all the ancillary work they receive, front delts are often an overdeveloped item on many physiques. Over time, this can even lead to posture problems, as the person tends to adopt a 'slumped forward' stance. The medial, or side head, abducts the arm, meaning that it brings the arms out and away from the midline of the body. The side heads are only activated to a significant level when trained using specific isolation movements. Finally, the posterior, or rear head, extends the arm and produces external rotation. The rear delts are very much involved in back training movements such as chins and rows.

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4 Dynamic Stretches Offer First Aid for Morning Pain and Stiffness

4 Dynamic Stretches Offer First Aid for Morning Pain and Stiffness | The 5 Chambers Of Fitness | Scoop.it

For years static stretching has been the mainstay of the early morning routine. As it turns out, research doesn’t support a benefit from static stretching. Dynamic stretching, on the other hand, has been shown to have many benefits including warming up your muscles, increasing blood flow, and jump-starting your metabolism.

The idea is to obtain the most benefit in the least time using compound exercises that work multiple joints or muscle groups at the same time. Check out these four dynamic stretches and see for yourself. It’s like having a can of lubricating oil at your bedsid


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Working Out Naked Has Its Benefits – can you name 3?

Working Out Naked Has Its Benefits – can you name 3? | The 5 Chambers Of Fitness | Scoop.it

Working out naked, huh? The Ancient Greeks and Romans did it, so why shouldn’t we?


Several months ago a story of naked men doing CrossFit began to circulate the internet. It began in Aarhus, Denmark, when the owner of the Danish gym ‘Spartan Mentality’ Steffen Haldrup Andersen, decided to pull an April Fools joke with an ad featuring some ripped, muscular dudes throwing down a few CrossFit Workouts of the Day. CrossFit movements and exercises which included rope climbing, wall ball shots and some weight lifting, most that are arguably uncomfortable to do in the buff – well at least the rope climbs!


Read full article on  www.daimanuel.com

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The Effects of Long-Term Aerobic Exercise on Strength Training

The Effects of Long-Term Aerobic Exercise on Strength Training | The 5 Chambers Of Fitness | Scoop.it
There is a strong debate over the merits of aerobic exercise as part of, or in close proximity to weightlifting and strength training. Many believe the workouts can hinder the muscles’ ability to strengthen, recover and grow; whilst many argue that extensive strength training coupled with aerobics can effectively curb the body’s natural response to…


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The Science of HIIT Cardio

The Science of HIIT Cardio | The 5 Chambers Of Fitness | Scoop.it

What in the world do these crazy acronyms HIIT and LISS mean? HIIT stands for high intensity interval training, which consists of short sprint intervals coupled with low-moderate intensity work. An example of this would be a 10-30 second sprint followed by a 3-5 minute steady pace walk to cool down and bring your heart rate back to normal and then repeating it.


LISS stands for low intensity steady state cardio, which consists of purely low-moderate intensity work. An example of this would be walking on the treadmill or riding the bike and being able to hold a conversation.
Why testing the lactate threshold (LT) and anaerobic threshold (AT) is a good idea. The AT and LT are extremely powerful predictors of performance in aerobic exercise (cardio). (1) There are 2 ways that muscle can burn glucose (blood sugars) and that is through aerobic work (with air) and anaerobic work (without air).


HIIT produces better changes in exercise capacity as opposed to LISS cardio. High intensity training will hit the AT and LT, that’s what causes the body to make metabolic changes.


When you are doing LISS, you are considered below the AT and LT. A simple test is being able to hold a conversation while doing cardio.
When doing HIIT you are above the AT and LT and when you are above the AT and LT you push for greater improvement in metabolism which thus leads to better fat loss over time.


With lack of time being one of the biggest elements people always identify as “what’s wrong” with their health, HIIT cardio seems to be the most time efficient exercise strategy.


A study by Metcalfe et al. showed if you perform what Metcalfe and colleagues call the “minimal amount of exercise for improving metabolic health” a 3 time per week, 10 minute exercise regimen, with no more than two all-out sprints, everything you’ve got, you will make changes to your metabolic rate.


Moreover, Trapp et al. Showed 20 minutes of HIIT, performed three times per week for 15 weeks compared to the same frequency of 40 min of steady state intensity training was associated with significant reductions in fasting insulin, total body fat, subcutaneous leg fat, and abdominal fat.


Another study by Burgomaster et al. demonstrated that short interval training is a time efficient strategy to induce changes in whole body and skeletal muscle carbohydrate and fat metabolism during exercise that are comparable to changes induced by traditional endurance training.
In a 2008 study, the researchers showed that high-intensity intermittent exercise led to a significant decrease in central abdominal fat, whereas the steady state intensity and control group had non-significant decreases in central abdominal fat.


To support this, research from the University of Lethbridge showed that six weeks of HIIT three times per week reduced both body fat and waist circumference.


Furthermore a study conducted by Wilson et al. From the University of Tampa, shows when you add in LISS you get a temporary boost in weight loss. Subjects lost a couple of pounds the first week and after that they lost nothing. This happened because their metabolism completely adjusted to that and it became their new set point to what they had to do just to maintain.


A study by Trapp et al. showed subjects in the high intensity interval group gained lean mass in their legs compared to the steady state intensity and control group.


Moreover, Burgomaster et al. stated that the very intense nature of sprint interval training might stimulate rapid skeletal muscle remodeling (possibly due to fiber recruitment), whereas adaptations to lower intensity accrue more slowly.


HIIT is quicker and more time efficient, proves to be more effective for fat loss, creates metabolic changes, and helps with muscle retention but not everybody can do HIIT. LISS is safer, but takes twice as long to accomplish similar things and it still has its place for fat loss in moderate amounts, from a pure calorie burning standpoint (meaning only to burn calories & not make changes to your metabolism). Then again, many people enjoy doing LISS cardio for cardiovascular and relaxation purposes and there’s nothing wrong with that.

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Have You Tried The Top 15 Pushup Variations?

Have You Tried The Top 15 Pushup Variations? | The 5 Chambers Of Fitness | Scoop.it

The beauty of the pushup is that you can do it anywhere, anytime. It's a great all-encompassing exercise that hits not only your arms and chest but also gets a burn going in your core. The only downside is that busting out the same old up-and-down routine day after day can start to feel tedious. So it might be time to switch it up with a few new challenging moves. You'll feel more motivated, diversify the muscle groups you're hitting, and build muscle and strength in places your average-Joe pushup wouldn't even dream of touching. We tapped Anthony J. Yeung C.S.C.S. and strength coach at PUSH Private Fitness in Toluca Lake, CA, to see how many different variations he could come up with.


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Fast Abs: 4 Fat-Burning Finishers

Fast Abs: 4 Fat-Burning Finishers | The 5 Chambers Of Fitness | Scoop.it

To burn fat, you of course need to get your diet in order, so eat animal protein and cruciferous vegetables with avocado or olive oil whenever you're hungry, use workout nutrition, and drink only water and green tea.


Once you've got your diet in order, you need to burn fatty acids by doing workouts that have a high metabolic cost, and the best way to do that is to add finishers 3-4 days a week.


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Dawn Sylvester's curator insight, July 11, 2014 9:58 PM

Basics of how your body burns fat and some great ways to tap into fat stores!