Attention triathletes!<br/><br/>I've published the race day nutrition clinic to the web, and visitors to BenGreenfieldFitness.com receive a special 10% discount code on this 1 hour video and accompanying powerpoint (normally $9.99).<br/><br/>Just visit http://www.bengreenfieldfitness.com/RaceDayNutritionClinic and use the following code:
If it is possible can you tell me what to eat in the morning, lunch and dinner?
Should I just eat when I'm hungry?
Listener Angie asks:
What is a complete amino acid count?
Which AA's were satisfied by each of these foods you ate in the Las Vegas newsletter "Eating Healthy on the Strip"?
Listener Pat asks:
After severing my patella eight years ago, and after bone carpentry (term used by my surgeon) I literally sat for nearly a year and during that time my quads wouldn't respond to any brain commands to even flex! When I was up and around again, I noticed cellulite had developed between my knees and hips. Once regular workouts began, and now this many years later, the cellulite pretty much still remains on top of the muscles. I am looking fwd. to trying at least one of these products to see if the cellulite diminishes. I am curious what this topical cream does to the skin texture with repeated applications?
Links in this podcast:
*Greyhound Juice- use discount code BGF for 5% discount</li><br/></ul><br/><ul><br/><li>ActionWipes *- fantastic new product, featured in August issue of Triathlete Magazine
!http://www.bengreenfieldfitness.com/wp-content/uploads/2008/07/4tracblue.jpg|title=4tracblue|height=55|alt=|width=336|class=alignnone size-medium wp-image-57|src=http://www.bengreenfieldfitness.com/wp-content/uploads/2008/07/4tracblue.jpg!<br/><br/>If you read the latest race report at*http://bengreenfieldtri.blogspot.com*, I mention a device called the Muscletrac , which I've been successfully using on the multiple knots and adhesions I develop while swimming, cycling and running.<br/><br/>This is basically a self-massage device with special wheels attached. When rolled across the muscle tissue, the individual articulating wheels allow for targeted penetration and stretching of the muscle tissue and overlying fascia. It has quite a different feel from the similar tool that is more commonly seen - The Stick.<br/><br/>So how does this actually help performance and recovery?<br/><br/>Restrictions such as muscle tightness, knots, trigger points and adhesions can cause pain, decrease range of motion and ultimately lead to injury. By applying pressure and releasing these tight areas, performance and mobility can be improved! I'm a big fan of the Muscletrac , especially since it's smaller and more portable, for those times when you can't throw a personal massage therapist in your suitcase. This is useful for not only athletes, but also sedentary individuals who need to enhance blood flow and flexibility.<br/><br/>Prior to my recent triathlon, I knew I wouldn't have a chance to warm-up or stretch prior to the race. So during the drive to the race, I used the *Muscletrac on my legs, shoulders and back to improve range of motion. It worked perfectly. After the race, I used the same strategy to work the inflammation out of the tissue, vastly reducing post-race soreness and enhancing recovery.<br/><br/>Click here to check out the Muscletrac website, * which gives detailed instructions for implementing on a wide variety of muscles.
If you listen to the recent podcast that discusses some amazing facts about the link between exercise, fat!http://www.bengreenfieldfitness.com/wp-content/uploads/2008/07/abplus1.jpg|title=abplus1|style=margin: 5px; float: right;|alt=|class=alignright alignnone size-medium wp-image-56|src=http://www.bengreenfieldfitness.com/wp-content/uploads/2008/07/abplus1.jpg! loss and supplements, I mention two recent studies that identified scientifically proven ingredients in topical creams/lotions that can significantly increase the loss of adipose tissue. In the studies, subjects achieved significant fat loss (1-2mm loss of subcutaneous fat) using the product for a period of 4-12 weeks.<br/><br/>The first ingredient is called "glycyrrhetinic acid". After a comprehensive search, I could only locate one cream that actually contained this ingredient. It is called TargeX TDS. It can be found by *clicking here.* <br/><br/>The second ingredient is called "aminophylline". It can be found in a product called Ab-Solution Plus, which you can find by clicking he<a href="http://www.dpbolvw.net/click-3061353-10414279" target="_blank">re</a> and performing a search for the product.<br/><br/>So how do these fat burning creams actually work?<br/><br/>The first method is via an increase in the release of norepinephrine. Unfortunately, when administered orally, norepinephrine can cause tachycardia (high heart rate), high blood pressure, and anxiety. Therefore, a transdermal application such as a skin lotion or cream, would have to be highly targeted to the adipose tissue underlying the area to which it was administered. When applied, the actual activity of the fat-burning enzymes (lipolytic enzymes) would be enhanced.<br/><br/>Another effect is vasodilation, or increased blood flow to a specific area. Enhancing blood flow to areas high in fat can increase the mobilization and disposal of free fatty acids that have been activated by "lipolysis", the body's breakdown of fat. Of course, the lipolytic enzymes that allow for lipolysis would need to have been activated for this to work, thus a skin-heating cream would not be effective by itself.<br/><br/>A comprehensive article on this topic can be found by clicking here. <br/><br/>Study 1: Diabetes Obesity Metabolism, July 2007, primary author: Caruso<br/><br/><br/>Study 2: Steroids, July 2005, primary author: Armanini
So as I sit here working on my computer, I have an infrared unit applied to a slight hamstring strain on the back of my knee. While I chill with a Class II Medical Device on my leg, I figured I'd give you readers the breakdown of what infrared technology actually is.
Basically, all energy exists as pulses or waves. The wavelength longer than red light waves is called infrared, and it can't be seen by the naked eye, which I think is why they call it far infrared (because you can't see it if it's far away, right?). However, these infrared wavelengths contain energy that can painlessly penetrate beneath the skin surface. You just hold an infrared unit to the affected area, and leave it there for 5-15 minutes! Here are some interesting facts about infrared technology:
-Infrared energy can work at the cellular level to increase circulation, reduce<br/>inflammation and relieve pain.<br/><br/><br/>-Infrared waves are a natural form of energy that is present in all living things.<br/><br/>-An infrared treatment system is superior to heating pads or creams,<br/>because the energy is directed to the problem area underneath the surface.<br/><br/><br/>-Unlike heating pads or creams, infrared energy does not cause<br/>uncomfortable skin heat in normal use.<br/><br/><br/>-Infrared technology offers advantages over laser heat therapy, which<br/>can cause tissue damage.<br/><br/><br/>-Infrared technology also uses longer wavelengths of energy, which provides<br/>deep penetration.<br/><br/><br/>-An infrared unit uses very little electric power and is economical to operate.<br/><br/><br/>=LED (light-emitting diode) wave technology was originally developed for the<br/>NASA Space Shuttle to research plant growth in space.<br/><br/><br/>-Infrared technology is considered a Class II medical device by the United States Food<br/>and Drug Administration, and is available in the US without a prescription.<br/><br/>I'm implementing a unit that one of my friends gave me, and so far I've successfully utilized it on a rotator cuff strain, ankle tendonitis, and now the hamstring. It's called a "Kenkowave", and you can get it here or read about it here.
Body weight only workout, and you can perform it anywhere - bedroom, hotel, backyard or bowling alley!<br/><br/>Instructions:<br/><br/>-5 Regular Push-ups<br/><br/>-5 Narrow Grip Push-ups<br/><br/>-10 Swoop or Hindu Push-ups<br/><br/>-20 Mountain Climbers<br/><br/>-20 Pulls<br/><br/>-30 Second Ab Hover<br/><br/>-20 Dips<br/><br/>-10 Lateral Step-ups per Side<br/><br/>httpv://www.youtube.com/watch?v=ETkvWL3NdRE
July 11, 2008 Podcast </p><br/>The latest news from the Journal of Strength & Conditioning Research, packaged into understandable terms by Ben Greenfield, including:<br/><br/>Influence of seat height on cycling economy<br/><br/>Effectiveness of indoor spin classes<br/><br/>New type of blood lactate testing<br/><br/>Approximating your ventilatory threshold<br/><br/>Simultaneous weight and endurance training - helpful or harmful?<br/><br/>How weight training affects stride length in runners<br/><br/>Nutrition For Performance review of a talk from the National Strength & Conditioning Association Conference
--</p><br/>1. Introduction: "What to Expect in The BenGreenfieldFitness.com Podcast"<br/><br/>2. Interview: Preview of Upcoming Interviews<br/><br/>3. Workout of the Week: Round & Round<br/><br/>*4. Book Review: Run With No Pain<br/><br/>5. Nutrition: Healthy Chocolate-Peanut Butter Ice Cream<br/><br/>6. Special Topic: *Preview of the National Personal Training conference<br/><p style="text-align: center;">--
httpv://youtube.com/watch?v=OdjYZBKdSQA <br/><br/>Round and Round is a workout straight from http://www.thestrongtriathlete.com. <br/><br/>Here's how it goes:<br/><br/>1. Do 5 Swing Squats<br/><br/>2. Do 60 seconds cardio (bike, run, jumping jacks, etc.)<br/><br/>3. Do 5 Super Slow Push-ups<br/><br/>4. Do 5 Mountain Climbers per side<br/><br/>5. Do 5 Pull-Ups or Pull-Downs<br/><br/>6. Do 60 more seconds of cardio<br/><br/>Repeat, but add 1-2 repetitions to stations 1, 2, 4, & 7. Check out the video for exercise instructions!
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