Built Fitness Co.

08/22/2017

07/26/2017

Your body is the only thing you have from the day you are born till the day you die.

Whether you want it to be beautiful, powerful, efficient or an achy, lumbering, mess is up to you!

07/07/2017

It's Friday, there's work to be done! The weekend can wait.

07/05/2017

Diets high in saturated fat and simple carbohydrates appear to affect hypothalamic responsiveness to leptin (satiety hormone). Is obesity a matter of brain damage?

Relationships between dietary macronutrients and adult neurogenesis in the regulation of energy metabolism - Volume 109 Issue 9 - Marianne A. Yon, Suzanna L. Mauger, Lucy C. Pickavance

06/30/2017

A CALORIE IS A CALORIE!

In terms of weight loss it is quantity over quality. Professor Haub at Kansas State University proved this by reducing daily calorie intake to 1800 but consuming mainly hostess cakes and protein shakes. This diet dropped his BMI from 28.8 to 24.9 in two months.

*I'm not suggesting this diet to anyone. Micronutrient dense diets show positive outcomes in preventing disease and mortality. This shows our primary problem with weight gain is overconsumption and not "unhealthy" food.

Tw***ies. Nutty bars. Powdered donuts.

06/28/2017

Afraid a high protein diet is going to ruin your kidneys?

Hopefully this study serves to dispel that myth and get you to experience those gains you've been missing.

The study was performed on 14 trained males over the course of a year. The first six-months the subjects consumed 1.14g/lb/d (2.51g/kg/d) and the second six-months moved up to 1.51g/lb/d (3.32g/kg/d). Measurements of health markers (blood lipids, comprehensive metabolic panel) were performed five times throughout the year and showed no deleterious affects of high protein* and Bod Pod measurements showed an increase in Fat Free Mass and a slightly, though not statistically significant, lower body fat percentage.

*High protein defined as >2.0g/kg/d

https://www.hindawi.com/journals/jnme/2016/9104792/

Journal of Nutrition and Metabolism is a peer-reviewed, Open Access journal that publishes original research articles, review articles, and clinical studies in all areas of nutrition and metabolism.

06/26/2017

MONDAY MORNING MOTIVATION!

YOUR GOALS ARE OUT THERE, GO GET THEM!

06/21/2017

Looking for optimal strength gains?

If you're not utilizing periodization, variation, and increased frequency you're missing out.

This meta analysis on maximal strength building covered studies done over the last 30 years and found that these three factors were the key to increasing strength performance and even increased hypertrophy.

https://www.ncbi.nlm.nih.gov/pubmed/28497285?platform=hootsuite

Sports Med. 2017 May 12. doi: 10.1007/s40279-017-0734-y. [Epub ahead of print] Review

06/16/2017

NO TIME FOR EXCUSES

1 minute of physical activity can add up to 7 minutes to your life. You can invest the time now or you can run out of time later...
http://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1001335

06/15/2017

Strength training has been linked with higher cognitive function, better stress management, and increased insulin sensitivity. Increased strength is also one of the best indicators of survival later in life. It really is the fountain of youth.

For strength and longevity, resistance training may be the best kind of exercise

06/12/2017

Motivation Monday!

IMPROVEMENT ONLY HAPPENS INTENTIONALLY

06/06/2017

For you beasts with two X chromosomes. This useful article shines some light on when your hormones are optimized to support a training volume increase and muscle growth. Just because it's shark week doesn't mean we're dead in the water. Go get them gains!

Ok, we admit it. We coined that term, pun intended. Scientists use phrases like ‘menstrual phase based strength training programming’. Menstrual periodization is more concise and, well,…