10 Mar 2023
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Protein Needs for Those Who Workout

Protein Needs for Those Who Workout

March 10, 2023 | Comments Closed | , , , , , , , , , , ,

There are many opinions out there about what to eat.  We have individuals needs, medical conditions, lifestyles, etc.  We have to respect all of this when we consider good nutrition.  But, there is a simple fact that cuts through all of this…protein needs for athletes.  At Don’t Be a Meathead, we follow the science.  We know that we need to increase/maintain muscle weight and lower body fat and especially visceral fat.  We want to maximize our health early and as we age.  Most of us are in this for the long run.

If you want to stay lean and gain muscle, you need the proper amount of protein.  Macros are important and if your numbers are not right, you are not going to look or feel great.  In addition, your recovery and performance will be hindered.

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10 Mar 2023
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Learn About Arthrogenic Inhibition

Learn About Arthrogenic Inhibition

March 10, 2023 | Comments Closed | , , , , , , , , , , , , , , , , , ,

So, you’re a runner and keep getting ankle sprains.  You are a powerlifter and keep ‘pulling’ your hamstrings.  You are recovering from shoulder surgery and you simply cannot get back to where you should be even though the surgeon tells you all is okay.  Your knees are just not recovering from what was supposed to be a simple meniscus repair.

WHY can’t you get better?  You feel better but things just aren’t working the way they should…well…here is the likely reason and you’ve never heard about it.

Arthrogenic Inhibition sounds like a complicated concept, but luckily, it is not. Defined as ‘an ongoing reflex reaction of the musculature surrounding a joint after distension or damage to structures of that joint, Arthrogenic Inhibition is readily apparent with really any joint injury.  This includes injury from life, sport, and surgery, and anything else you can possibly do that damages a joint.

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01 Mar 2023
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Superman is a Meathead!

Superman is a Meathead!

March 1, 2023 | Comments Closed | , , , , , , , , ,

Take a look at the exercise above.  What do you see?  I’ll make it easy…what you are seeing is a soon-to-be low back injury.

It looks like a fit guy doing what is classically called a ‘Superman’.  Well, we all know the man of steel is invincible.  But, we are not.  In fact, our kryptonite is the low back injury that is going to occur when we extend the spine like this.  In fact, studies show that this exercise can create about 6000 Newtons of energy into our low back.

Superman will not break…we will.  Just so you now, 1 Newton equals about .225 pounds of force.  So, if we multiple 6000 x .225, we get 1350 pounds of pressure in the low back.  Do you think your facet joints, ligaments, and discs are made to take this type of pressure?  Well, this is NOT what you want to do.  I’ve heard far too many people over the years saying they love the ‘burn’ in their low back that they feel when performing this exercise.  Well, guess what?  That burn is severely damaging your back.  Don’t Be a Meathead!

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02 Feb 2023
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Work to Avoid Shoulder Impingement!

Work to Avoid Shoulder Impingement!

February 2, 2023 | Comments Closed | , , , , , , , , , , , , , ,

So, what is wrong with what the person is doing above?  She’s smiling and exercising…all good, right?  Uh, no!  I’ll cut to the chase.  That woman is looking at significant shoulder damage coming her way due to the movement she is performing.

Many people go the gym and try to isolate, or train, their shoulders.  There is plenty of debate about isolation movements vs. more regional training, but we’ll leave that for another day.  There are many machines the people use to work on their shoulders and there are plenty of exercises with dumbbells.

This discussion is about one particular exercise that rates high on my list of ‘Don’t Be a Meathead.’

Let’s first start with anatomy.  The supraspinatus muscle is one of the 4 rotator cuff muscles and its function is shoulder abduction in the SCAPULAR plane along with a bit of external rotation.  The problem with this muscle is that it travels under a bone that comes off the scapula, called the acromion. Continue Reading →

07 Feb 2020
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What Is The ‘Best’ Way to Eat?

What Is The ‘Best’ Way to Eat?

February 7, 2020 | Comments Closed | , , , , , , , , ,

Well now, it looks like I’ve opened up Pandora’s box with this topic.  After all, everyone with education and even those with no education in nutrition, think they know what to eat.  Everyone is an expert or at a minimum, we get that ‘it works for me’ comment. Truthfully, that means very little.  I can starve and lose weight…but show me a system where you lose fat weight and gain muscle…at the same time.  Show me how you measure the changes in the body as you go.  There is so much information out there but very little of it follows any of the current research.  Sadly, a lot of what is done can actually be harmful to your health.

I can only discuss what I know is safe and in the studies regarding this topic. Continue Reading →