Similar to many of the other 'ongoing' threads on here.
I'll start it off with a video from MobilityWOD about RICE, icing....and how we should combat inflamed muscles or tissue. TLDW version? Stop icing as it does nothing to fix the problem at hand.
As Mr. Reinl points out, “Yes, (making something numb is good) if the short-term goal is pain control and the prevention of the body’s normal cellular and vascular response to injury.”
Let me quote Dr. Nick DiNubile, Editor in Chief of The Physician And Sports Medicine Journal (physsportsmed.com) “Seriously, do you honestly believe that your body’s natural inflammatory response is a mistake?”
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Article from T-Nation talking about the most nutritionally dense form of 'meat.'
Shocking enough, it is beef liver.
Quote:
Take a look at the facts: A serving of lamb spleen has as much Vitamin C as a tangerine. And a beef lung has 50% more Vitamin C than a tangerine.
But let's stick with liver since it's something all of us are familiar with.
Look at this comparison between the Vitamin C content of 100 grams of apple, 100 grams of carrots, 100 grams of red meat, and 100 grams of beef liver.
The apple has 7.0 grams of Vitamin C, the carrots have 6.0 grams, the red meat has 0 grams, and the beef liver has 27.0 grams.
Let's do the same thing with Vitamin B12.
The apple has no measurable B12 and neither do the carrots. The red meat has 1.84 mcg., but the beef liver has 111.3 mcg.
It's no contest.
And it's not much different when you look at other nutrients like phosphorus, magnesium, potassium, iron, zinc, copper, Vitamins A, D, and E, thiamin, riboflavin, pantothenic acid, folic acid, biotin, and Vitamin B6 – beef liver beats them all almost every time.
With this in mind Azure, do you, or anyone else, have any advice for ongoing psoas issues?
I am very fit and athletic, do all the right stretches recommended by professionals, have seen chiros and physio, have no stomach fat and a very strong core- yet still have problems. Im pretty sure it is a psoas issue and not misdiagnosed sciatica, but someone did suggest that to me...
It could be said that I am overdoing it between the amount of golf I play and workouts (essentially doing one or the other every day of the week in the summer, gym 4 days a week in winter), which seem to inflame the muscle, but taking it easy for extended periods of time doesn't seem to help either. I don't want to make it seem like its completely debilitating all the time as it is intermittent, although it can get really bad if I miss my stretches or take a bit of a slip etc- in those cases I get a bit of a bow shaped torso and and am in pretty good pain.
edit: I should mention that I am performing exercises that target the hip flexor area- wonder if this is doing more harm than good?
Last edited by Flabbibulin; 04-30-2013 at 11:57 AM.
Why is that "shocking" to you? I think many people know that when they were young kids when their parents tried to make them eat liver, and told them over and over about how good it is for them.
How important is stretching and warming up when lifting weights?
I typically do a set or two at a lower weight as a 'warmup' for the heavy lifts and don't do much for stretching. Am I putting myself at risk of injury?
You should do dynamic movements aimed at opening up the hips, and other tight areas, along with some foam rolling when you warmup.
Joe Defranco has the agile 8
Static stretching should be done when the muscles are completely warmed up, so probably save it for the end of the workout.
I do the agile 8, or some form of it, then foam roll my hips and IT band for about 5 min, and then some more hip openers, then start at a lower weight for each lift. So if I'm going for a 350# squat, I'll go 5x135#, 5x185#, 5x225#, 3x275#, and then move on.
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Anyone else use the trap/hex bar to deadlift? I got a great deal on a trap bar the other day, and using it is pretty interesting.
The lower back always worries me, and the straight bar deadlift is extremely hard and challenging to get right in terms of form and proper arching to avoid excessive spinal flexion. The trap bar helps eliminate this and is much safer on the lower back. Studies have also shown that you can produce more power with the trap bar deadlift than you can with the straight bar deadlift.
Anyone else use the trap/hex bar to deadlift? I got a great deal on a trap bar the other day, and using it is pretty interesting.
The lower back always worries me, and the straight bar deadlift is extremely hard and challenging to get right in terms of form and proper arching to avoid excessive spinal flexion. The trap bar helps eliminate this and is much safer on the lower back. Studies have also shown that you can produce more power with the trap bar deadlift than you can with the straight bar deadlift.
That looks awesome! I'm just getting back to my regular gym routine since having microdiscectomy in January. Obviously I'm very wary of my lower back. I've been using kettle bells for single leg dead lift in order to strengthen my lower back but am still too cautious of doing a regular dead lift. I definitely wanna try out a trap bar now!
The biggest flaw that the trap bar deadlift has is you can over-extend when you come to the top, whereas with the straight bar deadlift you lockout against your legs.
But this can be fixed pretty easily with proper technique.
Make sure you do the actual deadlift, instead of a squat. Hips back, hips forward with a good hip hinge.
Any recommendations for protein powder? I have no idea if they're basically all the exact same, or why there would be much variation in price? Good idea or bad idea to hit GNC and get advice there?
GNC is expensive for my tastes and is usually staffed by jocks who tend to think everyone is a fitness buff. Costco usually has Kaizen or Leanfit Whey powder. Well worth the price and pretty clean.
The difference in price is due to the difference in quality. MusclePharm is about the best I've used. Tend to be a bit more expensive too.
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GNC is expensive for my tastes and is usually staffed by jocks who tend to think everyone is a fitness buff. Costco usually has Kaizen or Leanfit Whey powder. Well worth the price and pretty clean.
The difference in price is due to the difference in quality. MusclePharm is about the best I've used. Tend to be a bit more expensive too.
I've had the Costco stuff and am at the bottom of the jar now, so I figured I would ask before I go buy more. Thanks!
Any recommendations for protein powder? I have no idea if they're basically all the exact same, or why there would be much variation in price? Good idea or bad idea to hit GNC and get advice there?
Silly but also a stupid question. Would Drinking either Boost or Ensure at least once everyday help me gain some pounds? I know it'll be mostly body fat instead of lean muscle but I'm just curious as to see if it actually works.
I've tried stuffing myself with 6 meals a day, I do tend to gain the few extra pounds but when I'm not doing anything or when I'm sleeping I lose them right away and I am back to square one. I have been doing a little research on Ensure milk and it seems like it does kinda work but it gets really expensive.
GNC is expensive for my tastes and is usually staffed by jocks who tend to think everyone is a fitness buff. Costco usually has Kaizen or Leanfit Whey powder. Well worth the price and pretty clean.
The difference in price is due to the difference in quality. MusclePharm is about the best I've used. Tend to be a bit more expensive too.
Funny how a waste in dairy production, once fed to pigs is now so damn expensive.
Silly but also a stupid question. Would Drinking either Boost or Ensure at least once everyday help me gain some pounds? I know it'll be mostly body fat instead of lean muscle but I'm just curious as to see if it actually works.
I've tried stuffing myself with 6 meals a day, I do tend to gain the few extra pounds but when I'm not doing anything or when I'm sleeping I lose them right away and I am back to square one. I have been doing a little research on Ensure milk and it seems like it does kinda work but it gets really expensive.
Yes, drinking Boost Ensure will help you gain weight if it helps you get down more calories. I'd recommend regular milk or chocolate milk if the calories is the main thing you're looking for. If you want to gain weight, you just need to eat more. It doesn't have to be all fat if you're working out. If you want better control of the situation beyond just trying to eat more, track your calories.
Your weight will naturally fluctuate a throughout the day and from day to day. Overnight you become dehydrated so it's usually down at it's lowest. To more accurately tell what is going on, weigh yourself first thing in the morning and see what's happening from week to week.
The Ongoing Fitness/Nutrition Thread
