Fitness & Diet On the Cutting Edge
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Fitness & Diet On the Cutting Edge
Online Research Magazine for Fitness Black Book
Curated by Rusty Moore
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About Me and My Blog Fitness Black Book

About Me and My Blog Fitness Black Book | Fitness & Diet On the Cutting Edge | Scoop.it

I began Fitness Black Book back in 2007 as a blog, 100% dedicated to the Lean "Hollywood Look". Within 12 months, it became one of the busiest fitness blogs on the Internet.


4+ years and 12 million visitors later, I'm still at it.


To see some of my videos, premium and free reports, check out my FB page (12,000 strong and growing). 


(Bonus) Free Report--->over on my Facebook Page

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Who is More Fit? A Lazy 20 Year Old or Active 50 Year Old?

Who is More Fit? A Lazy 20 Year Old or Active 50 Year Old? | Fitness & Diet On the Cutting Edge | Scoop.it

A recent study shows that you can be as fit as someone 30 years younger if you train with some intensity. 


My dad has walked every day for years, which is great heart health...but not especially good for reaching a higher level of fitness.


It turns out that intense intervals can give you a VO2 max of someone 30 years younger. Since I'm 42, that would give me a better VO2 max than most 12 years olds!


Heck, most of the 12 year olds I know are totally lazy and play video games all day. It would be no competition. Bring on the middle age vs junior high track and field competition! 

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Twinkie Diet - My Comments About Losing Weight and Food Source.

Twinkie Diet - My Comments About Losing Weight and Food Source. | Fitness & Diet On the Cutting Edge | Scoop.it

My comments on the Twinkie Diet?


I am 100% convinced that fat loss, comes down to eating in a calorie deficit. I heard about this study a few months back


...a man eats a twinkie every 3 hours or so and kept his calories to 1,800 per day. He does this for 10 weeks.


The results?


  • He lost 27 pounds
  • His "bad" cholesterol dropped 20%
  • His "good" cholesterol increased 20%
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I'm not advocating that people go out of their way to make junk food the main part of their diet, but food source is blamed way too much for our obesity problem.
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It isn't food source that is causing obesity...it is eating too many calories. Things like soda are loaded with calories, but as long as people who drink soda...don't go over their daily calorie total...they will be fine. 
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I'm not a big fan of Twinkies...but I should do a 10 week gummy bear diet for fun some day
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20 Must-Read Fitness Sites for 2012

20 Must-Read Fitness Sites for 2012 | Fitness & Diet On the Cutting Edge | Scoop.it

So many fitness blogs. How do you know where to start? This is a great list (my blog made the cut as well). 


My suggestion is start here and then read the comments from the top bloggers over on each of these sites. Some of these sites also have "blog rolls" of other great fitness blogs.

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Creatine Side Effects?

Creatine Side Effects? | Fitness & Diet On the Cutting Edge | Scoop.it

Creatine has a few side effect, but nothing crazy. Mark David wrote a short piece about Creatine side effects in this article. The main thing is upset stomach.


Other people who should be cautious?


  • People with kidney problems
  • People with diabetes
  • People who don't drink enough water
  • People who take much more than is recommended.
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Quote from article:
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"Otherwise, this is one of the most beneficial and safe supplements next to protein and water. While roughly 30% of the population is non-responsive to Creatine supplementation, the benefits far outweigh the reported side effects."
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Austin Hess's comment, February 21, 2013 10:28 AM
I will use the side effects.
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Eat Less to Live Longer?

Eat Less to Live Longer? | Fitness & Diet On the Cutting Edge | Scoop.it

Research has found that eating 25% less than normal and being in a state of slight hunger is one key to living longer. 

 

Supposedly it is believed that being hungry acts as a mild stressor, which makes you stronger in fighting off the aging process. Also eating less reduces blood pressure, chance of getting diabetes, and cholesterol levels. 

 

The nice side benefit is that this type of calorie restriction makes you slim and lean.

 

Read the full article for more info on calorie restriction and longevity.

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Sun Tanning May Prevent Skin Cancer?

Sun Tanning May Prevent Skin Cancer? | Fitness & Diet On the Cutting Edge | Scoop.it

This is a controversial article claiming that it isn't sun that is causing skin cancer...it is a lack of a specific UV ray that is at it's peak between 12-4pm. Avoiding the sun at these hours, means that we are lacking in vitamin D production.

 

This actually fights melanoma...not cause it!

 

The article also taks about how indoor workers are experiencing an increase in skin cancer...while outdoor workers are not. Pretty interesting findings! Maybe I can get tan without guilt? Who knows. This is something I plan to investigate further and do a full-blown blog post on.

 

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The 10 Biggest Fitness Myths

The 10 Biggest Fitness Myths | Fitness & Diet On the Cutting Edge | Scoop.it

This is a great post that talks about 10 fitness myths. Instead of just using opinions, they back it up with strong scientific evidence.

 

Although there are probably studies that have different findings...this is a pretty solid list. A good one to come back to for future reference. 

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The Effects of Sprint Interval Training on Aerobic Fitness.

The Effects of Sprint Interval Training on Aerobic Fitness. | Fitness & Diet On the Cutting Edge | Scoop.it

Short duration sprint training improves aerobic fitness with only 10% of the effort compared to low intensity cardio.

 

Interesting finding...but I've found a combo of sprint intervals followed by low intensity cardio covers the fat burning spectrum better than sprint intervals alone.

 

 

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The Complete Guide to Interval Training [Infographic]

The Complete Guide to Interval Training [Infographic] | Fitness & Diet On the Cutting Edge | Scoop.it
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The Leangains Guide

The Leangains Guide | Fitness & Diet On the Cutting Edge | Scoop.it

This is Martin Berkhan's short outline of his intermittent fasting method called "Lean Gains".

 

He stays ripped year round by fasting until after his morning workout. He has a 16 hour fasting window and an 8 hour eating window. 

 

Most of the calories are eaten in the post workout meal. More details on his page...

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Yerba Mate Kills Colon Cancer Cells

In a recent study, scientists showed that human colon cancer cells die when they are exposed to the Dicaffeoylquinic acids found in a single cup of yerba mate tea.
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Rest Periods - HGH & Testosterone Release.

Rest Periods - HGH & Testosterone Release. | Fitness & Diet On the Cutting Edge | Scoop.it

How long should your rest periods be when performing resistance training? It depends upon what your goal is.


Findings of a recent study:


  • 60 second rest periods to increase HGH.
  • 90 second rest periods to increase Testosterone.
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My comments: Obviously it depends upon the type of lifting performed as well as the exact goal of the workout. Also...these two hormones just form part of the muscle building & fat loss picture. Interesting nonetheless.
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HGH Released from Interval Training, Stops the Negative Effects of Cortisol

HGH Released from Interval Training, Stops the Negative Effects of Cortisol | Fitness & Diet On the Cutting Edge | Scoop.it

 Steady State Cardio burns fat, but can increase Cortisol as well if it is too intense. Cortisol stops the body from burning fat.


Interval Training releases HGH. HGH negates the bad effects of Cortisol. 


Because of this...I always recommend you perform steady state cardio after doing Interval Training (to release HGH), if you want to burn the most amount of body fat.  

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The Benefits of Creatine | Natural Bodybuilding with Marc David

The Benefits of Creatine | Natural Bodybuilding with Marc David | Fitness & Diet On the Cutting Edge | Scoop.it

Creatine benefits include:


  1. Increase in muscle size.
  2. Increase in body mass.
  3. Decrease in body fat.
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Marc, does a good job explaining in a quick article what creatine really does to promote muscle growth. 
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Note: It isn't just the added water volume gain within the muscle cells...it helps build contractile tissue as well
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Cardio After Weight Training Will Allow You to Burn More Body Fat

Cardio After Weight Training Will Allow You to Burn More Body Fat | Fitness & Diet On the Cutting Edge | Scoop.it

This study shows that it is best to do cardio after weight training.

 

Cardio alone was compared to cardio following weight training. The fat burning effects of doing your cardio after weight training is maximized.

 

My advice is to maximize the nice fat burning "window of opportunity" created by weight training...and do cardio after each and every lifting session. 

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The Push Up Ladder Workout

The Push Up Ladder Workout | Fitness & Diet On the Cutting Edge | Scoop.it

The pushup ladder workout is a great way to use progressive overload using push ups. The problem with body weight training is that once you get strong enough, they become less challenging. 

 

This little workout is a great way to increase your ability to do a large amount of push ups. So for people who are taking a physical fitness test of some sort (military, police, fireman, etc.)...this is a great program to increase your push up numbers.

 

Also...not a bad way to increase the thickness of your upper body if you are someone who does most of their training at home.

 

 

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Why Loud Music Makes Us Drink More

Why Loud Music Makes Us Drink More | Fitness & Diet On the Cutting Edge | Scoop.it

Loud music makes people drink more? A study has some interesting findings. I think the main reason I drink at a concert is that it is just a habit to hit the beer gardens before the group goes on stage.

 

...just for socializing while waiting for the main event to start.

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Martin Laidlaw's comment, March 12, 2012 2:49 PM
I knew there was a good reason! So blame being boozy on the boogy?
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Top Ten Fasting Myths Debunked (Major Update Nov 4th)

Top Ten Fasting Myths Debunked (Major Update Nov 4th) | Fitness & Diet On the Cutting Edge | Scoop.it

Martin Berkhan addresses things such as metabolic slowdown, the amount of protein that can be absorbed, muscle loss, etc.

 

Intermittent Fasting is a great way to lose body fat without losing muscle mass. Probably the biggest myth he debunks is ---> Myth: Fasting tricks the body into "starvation mode".

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Four Daily Cups of Coffee May Cut Cancer Risk in Women

Four Daily Cups of Coffee May Cut Cancer Risk in Women | Fitness & Diet On the Cutting Edge | Scoop.it

My girlfriend will love reading this! Looks like they keep finding more and more benefits from coffee.

 

Living in Seattle, I have known this for a long time. Now studies are proving it! 

 

Coffee is good :)

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Aerobic Exercise Beats Weights for Reducing Belly Fat

Aerobic Exercise Beats Weights for Reducing Belly Fat | Fitness & Diet On the Cutting Edge | Scoop.it

An outline of a study comparing cardio with resistance training.

 

“A moderate amount of aerobic exercise is the most time efficient and effective” way for overweight people to lose fat and improve insulin resistance, Dr. Slentz and his group concluded.

 

Also...Aerobic training burned 67% more calories than resistance training.

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