HIITCAST

Adam and I talk about strategies to help you recover. We cover questions about foods, hydration, stretching and other fitness-related recovery methods that you guys have sent us (keep em coming!)

 

www.fitnphys.training

www.hiitboxcolorado.com

www.saltyvikingminerals.com

 

Hammond, K. M., Impey, S. G., Currell, K., Mitchell, N., Shepherd, S. O., Jeromson, S., . . . Morton, J. P. (2016). Postexercise high-fat feeding suppresses p70S6K1 activity in human skeletal muscle. Medicine and Science in Sports and Exercise, 48(11), 2108 - 2117.

In this episode, we talk about the term "Muscle Confusion", how it's inaccurate, misleading, has created a crazy momentum in gym culture, client and personal trainer expectations, and quite possibly a rushed approach when all you really need is to focus on some fitness foundation stuff!

www.fitnphys.training

www.hiitboxcolorado.com

www.saltyvikingminerals.com

We debunk the bro science on lactic acid and muscle soreness, talk about our goals and resolutions from 2018 and invite you to share yours with us as well, and talk about the science behind one of Google's most searched fitness term of 2017: Rapid fat loss!

 

Salty Viking is the coolest! www.saltyvikingminerals.com

Adam's sage advice:

"There are a couple things you shouldn't be cheap with in life:

tattoos

hookers

your coach or your trainer

because these three things can kill you if done wrong"

 

SHOUT OUT TO OUR SPONSOR! www.saltyvikingminerals.com

SUPPORT US ON PATREON! www.patreon.com/hiitcast

In this episode, I'm joined by my good friend and old research mentor, Dr. Eli Lankford! We talk about the discrepancies in strength training research, describing things like poor methodology in research studies, length of a quality study, trained versus untrained research subjects, males versus females as research subjects, and so much more! If you've ever read a blog or a research study about strength training, this is a MUST LISTEN episode!

 

SHOUT OUT TO OUR SPONSOR!

www.saltyvikingminerals.com

The BEST athletic mineral bath soaks!

 

References

 

Riebe, D. (2012). It's time for a change ... Behavior change. ACSM's Health & Fitness Journal, 16(4), 33 - 34.

 

Tarnopolsky, M. A. (2008). Sex differences in exercise metabolism and the role of 17-beta estradiol. Medicine and Science in Sport and Exercise, 40(4), 648 - 654.

In this episode, we talk about the ULTIMATE in bro science - the JAWZRCISE. Every claim on their site is unfathomably bogus, and we discuss why! We continue the science-based discussion on what fat loss really is, starting with describing the healthy rates of weight loss, and I rip into the definition of a Calorie, and why the math behind a pound of fat storing 3500 Calories is not a helpful metric to base your nutrition and exercise efforts on.

 

www.patreon.com/hiitcast

 

SHOUT OUT TO OUR SPONSOR!

www.saltyvikingminerals.com

The BEST athletic mineral bath soaks!

In this episode, I hangout with Dr. Rachel and Michael Horton - the ultimate power couple! Rachel is a doctor of physical therapy, CPT and NPC bikini competitor, and both she and her husband Michael are competitive powerlifters! In this episode's bro-science bullshit, Rachel brings up the poor nutrition strategies that many rely on before competing on stage. We also talk about squat depth, squatting when your knees go beyond your toes, and the relationship between flexibility and strength! We also get a surprise visit from Instagram celebrity @taralaferrara!

To learn more about Dr. Rachel and Michael Horton, check out their site http://brainsandbrawnathletics.com/ and check them out on Instagram @brains.and.brawn and @mhorton_90kg

 

References:

Goldspink, G. (1999) Changes in muscle mass and phenotype and the expression of autocrine and systemic growth factors by muscle in response to stretch and overload. Journal of Anatomy, 194, pp 323 - 334

Oatis, C. A. (2017) Kinesiology: The mechanics and pathomechanics of human movement. Wolters Kluwer, Philidephia, PA.

My buddy Jessie Smith from CrossFit Edify called in! Listen in as Adam reports on his national strongman comp last week, I talk about my experience at GenFit's Life of Movement event, we talk about phony delivery mechanisms and marketing schemes of deer antler extract supplements, we delve deeper into muscle physiology and metabolism, and Jess asks me about ketone supplements and ketosis!

Also, SERIOUS shout out to our sponsor Salty Viking Minerals! Check them out and buy their stuff!

We tried to talk muscle physiology, but got a bit derailed.

This episode's Bro Science Bullshit takes a look at waist trainers!

 

In this episode, Adam tries to convince me that muscle tone is part of a spectrum of how much muscle mass you have and that statistical significance doesn't exist in fitness. We disagree and debate on the topics: Defining muscle tone, gaining and losing versus maintaining muscle mass, and all sorts of other stuff! Maybe next time we'll get around to the muscle physiology part, haha!

Adam and I discuss the ACSM's 2018 Fitness Trends and answer and introduce our newest segment of "Bro Science Bullshit"!

 

References:

Kraemer, W., Fleck, S. J., & Deschenes, M. R. (2016). Exercise physiology: Integrating theory and application (2nd ed.). Philadelphia: Lippincott Williams & Wilkins.

McArdle, B., Katch, F., & Katch, V. (2015). Exercise physiology: Nutrition, energy, and human performance (8th ed.). Baltimore: Lippincott Williams & Wilkins.

Thompson, W. R. (2017). Worldwide survey of fitness trends for 2018. ACSM's Health and Fitness Journal, 21(6), 10 - 19.