Showing posts with label Mike T Nelson. Show all posts
Showing posts with label Mike T Nelson. Show all posts

Tuesday, July 10, 2012

Fat Loss 6 Part Video Course from Mike T Nelson - Yours FREE?

Wanted to let you know that I have moved sites again, I know I know, I can't seem to stay in one place, but I have a great special offer for you!

Grab this right now....
Free Fat Loss Videos by Mike T Nelson
I am so stoked to get these fat loss videos out to you!

The feedback on them so far has been great too, and I really believe they will help you reach your body composition goals in record time.

Go to the link below to get access to all 6 of them, for free.

Give me my 6 fat loss videos for free (click HERE)

Why?

I am tired all the crap information that is being passed off as "scientific" and promises you crazy results, but fails to deliver.   

Boooo!  I decide to help put an end to it by creating these videos. 

My goal is to give you amazing information that is research based, but actionable right away. In these 6 videos, I will teach you how to be lean!

Here is what I cover in this mini fat loss course:

Fat Loss videos modules 1 to 3
fat loss modules 3 to 6

They are based on the latest research I've done on Metabolic Flexibility for fat loss.

Go now and get your videos, completely free by clicking HERE.

Rock on

Mike T Nelson PhD(c)

Tuesday, July 12, 2011

I've moved again, your source for strength, more muscle and a stronger core

Maximum Results With Less Effort In Record Time with Mike T Nelson PhD(c)!

Go to www.miketnelson.com now!


For over 18 years, Mike T Nelson has dedicated his life to researching human performance. Which is one reason why the world's top organizations call on him to help their members perform at their best, organizations such as:

  • DARPA - the military's elite research group
  • The International Society Sports Nutrition
  • American College of Sports Nutrition
  • National Strength and Conditioning Association

The tactics Mike teaches in his seminars, boot camps and web-events are designed to drastically improve the results your getting from your currently workout – or could be used to build a new workout from scratch without injuring your lower back, or destroying your knees, or overstressing your other joints.

Size vs Core Strength

Head on over to www.MikeTNelson.com now to get free access to Mike's Core Muscle video pack for free, and you'll also get his weekly tips to build incredible strength, definition and size (if that’s your goal) --- you see --- you can alter these tips VERY easily to either add loads of size to your muscles or to just sculpt your muscles and build a tight, lean sexy body.

Head on over to my brand new site now at www.miketnelson.com

Thanks!

Thursday, November 12, 2009

Extreme Human Performance is Up Now!

I've moved!

Go to

Extreme Human Performance

Extreme Human Performance

↑ Grab this Headline Animator




for more amazing updates on Z-Health, Kettlebells, Neurology and Athletic Performance

Thanks
Mike T Nelson

Wednesday, July 15, 2009

Where Are My Ramblings Updates? Extreme Human Performance has them!

Just a heads up that for those that are on the emails to your inbox from my Ramblings, I am working on switching the RSS feed to update you from the new site below. Thanks for your feedback.

If you want, you can just go to the site below and hit the RSS feed and do it yourself in the meantime.

Http://www.ExtremeHumanPerformance.com


I will have all my updates there from now on, so check it out. Working to get the other links out there pointed to the new site also

See ya over there!
Rock on
Mike T Nelson

Tuesday, June 23, 2009

New Site Is Up! Xtreme Human Performance!

I've moved!
The new site is up and running, so please click below and check it out.

Http://www.ExtremeHumanPerformance.com


I will have all my updates there from now on, so check it out

Http://www.ExtremeHumanPerformance.com

I have even transferred all the older material here, going back over 2 years to the new site; so you will not miss anything there.

See ya over there!
Rock on
Mike T Nelson

Monday, June 15, 2009

RKC Certification St Paul MN: Completed!

Just a super quick note that I did my re-cert for the RKC and passed, so that was good.

I was there Thurs night until Sunday evening and it was a great experience to be able to assisst many new candidates become RKCs. It is a little hard to explain unless you have experienced it first hand, but I will do my best coming up very soon.

My hats off to everyone on Team DuCane and everyone else there this past weekend in sunny St. Paul Minnesota.

More soon!
Rock on
Mike T Nelson

PS
New site is still on track and about a week to go. I am working on a special report for all my newsletter insiders too.

Thursday, June 11, 2009

Muscle vs Fat Video

Off to the RKC meet and greet tonight and then I will be there helping assist Fri-Sun, so more updates coming on Monday here. Just finished a great Z Health session with an RKC candidate and he did awesome! We got his right psoas and right glute to fire much much better along with some increased shoulder range of motion and worked out a massive kink in his upper thoracic spine between his shoulder blades. Very cool!

Here is a new video showing the difference between fat and muscle. I think you will find it very interesting.




Iron Maiden DVD/CD
Jodie and I were able to see the Iron Maiden movie Flight 666 a couple month back in the theater and it was AWESOME! I am a huge music fan and Iron Maiden is one of the best live bands EVER.

It shows them taking a custom plane with all their crew and gear around the world to play in front of thousands of fans. Lead singer Bruce actually flew the plane. Using a plane enabled them to play in a new country almost every day.


The best part was watching all the members of the band doing something that they are so passionate about. They didn't do it to try to "cash in" on another tour, they did it because they knew that many fans wanted to see them play songs live for the first time. I love watching people do things that they are passionate about and if you are a music fan at all, you will love this DVD or CD.

Rock on
Mike T Nelson




Monday, June 8, 2009

More Mobility Videos

Some cool videos Zzzzz sent to me awhile back.

Yes, you should be able to do these moves as they are not "impossible" (but it may take some work to get there). As always, make sure you are not doing any movement in pain.

Rock on
Mike T Nelson





Saturday, June 6, 2009

Who Uses Kettlebells?

New video from Dragon Door on Kettlebell athletes.

I can say that all types of athletes can use them, just be sure to get some good instruction so that you are using them properly. Even endurance folks can use them to balance out there training and I just did a Z Health/Kettlebell session with a top RAAM cyclist the other night.

Be sure to keep about from that Kettleworx crap though!

Mike T Nelson Ramblings: Kettleworx As Seen on KARE 11 TV Can Kiss ...


Rock on
Mike T Nelson

Thursday, June 4, 2009

Dynamic Joint Mobility (Z Health) vs Static Stretching: Q and A Time

I had a great question from the wonderful post Smitty from Diesel Crew put up recently about static stretching (thanks again Smitty---you da man). I though I would post it here for those that missed it.

Be sure to check out The Diesel Crew

Hello mike,

I wouldn't want to ask you anything to sell your secret.

I don't understand how it could be any more efficient then foam rolling
with a combination of dynamic and static stretches. Say you have a tight
muscles whats the difference between massaging it, stretching it, or
doing some z health> which lasts the longest? etc.

Ha! No worries. Ask away--no secrets, but some things are just really
hard to explain over the internet at times.

Good question. For long term, permanent change we need to elicit
learning a new pattern/program.

Passive work (somebody doing something to you or you yourself as you lay
their like a dead fish) in general does not "hold" for a long period of
time since the learning effect in the brain is small. This does not
mean it is NOT effective in certain cases, but in general it needs to be
repeated quite frequently to be effective.

Foam rolling kind of falls into that area as you are moving, but not a
ton. Also, people tend to foam roll trying to INDUCE pain, which is a
bad idea as pain will inhibit performance. If you have a right shoulder
problem I can take a cow Massage falls into this category of a more
passive therapy. Want to drive your massage therapist nuts? When they
are done working on an area--get up and walk around the room and see if
there is still any difference. If NOT, what makes you think it will
stay once you even get home, much less tomorrow?

For increased learning, we need to do more active, controlled, precise,
movement. This is probably dynamic drills are better---more movement.
More movement= more motor learning. Z Health is based on dynamic,
ACTIVE mobility work. In my experience, after doing a Z Health drill
to target a muscle, it will stay "on" for about 2-5 hours; so I have
athletes do some high pay off drills for only 3-5 reps, but done 3-4
times during the day. This promotes more motor learning by getting some
overlap of the new patterns (increased reps promote learning too).
After about 3-4 weeks at 90% compliance, this new program is pretty well
wired into your body and we move on to the next issue.

Stretching can work, but be careful of what you are teaching your body.
The definition of static stretch is to put the limb/muscle into an
elongated position and teach it to be WEAKER. Can this help with some
muscles that may be "overactive"---yes, but you will most likely need a
trained eye/hands on work to find them. Dynamic joint mobility work
(like Z Health) can also target this muscles too. Randomly static
stretching is teaching your body to be weaker. DJM (dyn joint mobility)
is teaching STRENGTH, esp at an end range of motion. How many athletes
are weak during a mid range movement? Very few. How many are weak at
an end range of motion? Many (myself included on certain exercises).

Long winded answer, but I believe PRECISE joint mobility work can
actually replace about 90% of foam rolling, massage and static
stretching. Beyond this, think of how the brain gets info--1) eyes 2)
vestibular (inner ear "balance") 3) proprioception--joint information.
A system for extreme human performance, should target all 3 of these
areas---at a high level, this is what Z Health does. You can also add
to this very specific hands on holding of tissue while athletes do
certain drills also, but that is another can o' worms.

Rock on
Mike T Nelson

Related posts

More Brain Science and BAHG

Neuroplasticity and Human Athletic Performance

Z Health, Proprioception, Neuroplasticity all on Super Human Radio

Super Human Radio: Visual Aspect of Performance

Vitamin D and Athletic Performance


Greetings! ACSM was great and I am working on getting the info out to you soon. I am probably driving my poor web person batty as I am posting in a blog that will be transferred over to a new site soon. I am hoping to have it all up and running by the third week of June, so posting here may be a bit sparse in the cut over period; but fear not as I will have tons of killer new performance enhancement items for you soon.

Athletic Performance and Vitamin D
Something I have been following for some time now is the building research on Vitamin D. Vitamin is technically a hormone that does a myriad of functions in the body.

Vitamin D comes mainly from fatty, wild caught fish (hmmmmmm fresh sockeye salmon with some Cajun spice and a nice glass of Cabernet wine; oops back on track here) or your body can make it from sunlight (UVB) exposure. The downside for those that live in the northern climates like myself in Minnesota and my friends even further north in that tundra they call Canada, is that the amount of UVB during most of the year is not enough for adequate Vitamin D production.

What about muscle?
The cool part is that in research by Birge et al. in 1975 Vit D (in the 25 (OH)D form--the "natural" form in the body) has been shown to to directly increase protein synthesis (e.g. adding new muscle)

Optimal Levels?
The optimal level in this study is quoted at 50 ng*ml-1 for 25 (OH)D levels. Since there is so much literature showing all the issues of Vitamin D deficiency, future trials may become more scarce since it could be argued that to have control or untreated Vit D group may be unethical!

How To Determine Levels?
Keep in mind I am not a medical doctor (although I did stay at a Holiday Inn recently), and I am only providing you the information to make an intelligent decision about your health and athletic performance. An option is to get your Vit D level tested through your local doc. If that is not an option, ZRT labs does Vit D testing by mail, so see the info below.

http://www.zrtlab.com

As a personal experiment of n=1 I will have my levels tested soon and keep you all updated on what I find.

Here is the abstract for you. For my newsletter friends, I will have an exclusive heads up on a video with tons of Vit D info out to you all soon.

Rock on
Mike T Nelson

Athletic Performance and Vitamin D.

APPLIED SCIENCES
Medicine & Science in Sports & Exercise. 41(5):1102-1110, May 2009.
CANNELL, JOHN J. 1; HOLLIS, BRUCE W. 2; SORENSON, MARC B. 3; TAFT, TIMOTHY N. 4; ANDERSON, JOHN J. B. 5


Abstract:
Purpose: Activated vitamin D (calcitriol) is a pluripotent pleiotropic secosteroid hormone. As a steroid hormone, which regulates more than 1000 vitamin D-responsive human genes, calcitriol may influence athletic performance. Recent research indicates that intracellular calcitriol levels in numerous human tissues, including nerve and muscle tissue, are increased when inputs of its substrate, the prehormone vitamin D, are increased.

Methods: We reviewed the world's literature for evidence that vitamin D affects physical and athletic performance.

Results: Numerous studies, particularly in the German literature in the 1950s, show vitamin D- producing ultraviolet light improves athletic performance. Furthermore, a consistent literature indicates physical and athletic performance is seasonal; it peaks when 25-hydroxy-vitamin D [25(OH)D] levels peak, declines as they decline, and reaches its nadir when 25(OH)D levels are at their lowest. Vitamin D also increases the size and number of Type II (fast twitch) muscle fibers. Most cross- sectional studies show that 25(OH)D levels are directly associated with musculoskeletal performance in older individuals. Most randomized controlled trials, again mostly in older individuals, show that vitamin D improves physical performance.

Conclusions: Vitamin D may improve athletic performance in vitamin D-deficient athletes. Peak athletic performance may occur when 25(OH)D levels approach those obtained by natural, full-body, summer sun exposure, which is at least 50 ng[middle dot]mL-1. Such 25(OH)D levels may also protect the athlete from several acute and chronic medical conditions.

Tuesday, June 2, 2009

Damien Walters Showreel 2009--A Must See

You MUST watch this! Wow! Amazing athletic movement. I can't wait to free up more time in my schedule post graduation to working on my standing back flip goal.




What do you think about this video? Place a comment below.

Rock on
Mike T Nelson
PS
Thanks to MC for this one! Check out her blog at Begin To Dig

Saturday, May 30, 2009

ACSM update and new hydrolyzed protein study


Greetings from Seattle WA. I just have a sec here due to limited internet access and more things to do yet today; but wanted to get this brand new study out to all of you.

Jodie and I just finished an amazing breakfast here by our kind hosts. Fresh espresso, pumpkin pancakes and an omelet with red pepper and roasted garlic. Yummmmmy.

ACSM was killer and tons of info coming soon (soon being early this coming week as I may not have Internet access until then). I cut down on my notes this year and only have 20 pages.

Dave Barr and I saw a killer lecture from Dr. Stu Phillips about testosterone levels and training--short version is that if you are in the normal range, being high or low will NOT accelerate or alter muscle size or strength gains (this excludes the very very low end and the very very high end--those using exogenous testosterone). Exclusive updates to my newsletter group too (thanks for your patience).

Here is the study

Am J Clin Nutr. 2009 May 27, 2009

Ingestion of a protein hydrolysate is accompanied by an accelerated in vivo digestion and absorption rate when compared with its intact protein.

Koopman R, Crombach N, Gijsen AP, Walrand S, Fauquant J, Kies AK, Lemosquet S, Saris WH, Boirie Y, van Loon LJ.

BACKGROUND: It has been suggested that a protein hydrolysate, as opposed to its intact protein, is more easily digested and absorbed from the gut, which results in greater plasma amino acid availability and a greater muscle protein synthetic response.

OBJECTIVE: We aimed to compare dietary protein digestion and absorption kinetics and the subsequent muscle protein synthetic response to the ingestion of a single bolus of protein hydrolysate compared with its intact protein in vivo in humans.

DESIGN: Ten elderly men (mean +/- SEM age: 64 +/- 1 y) were randomly assigned to a crossover experiment that involved 2 treatments in which the subjects consumed a 35-g bolus of specifically produced l-[1-(13)C]phenylal anine-labeled intact casein (CAS) or hydrolyzed casein (CASH). Blood and muscle-tissue samples were collected to assess the appearance rate of dietary protein-derived phenylalanine in the circulation and subsequent muscle protein fractional synthetic rate over a 6-h postprandial period.

RESULTS: The mean (+/-SEM) exogenous phenylalanine appearance rate was 27 +/- 6% higher after ingestion of CASH when compared with CAS (P < p =" 0.10)." style="font-weight: bold;">CONCLUSIONS: Ingestion of a protein hydrolysate, as opposed to its intact protein, accelerates protein digestion and absorption from the gut, augments postprandial amino acid availability, and tends to increase the incorporation rate of dietary amino acids into skeletal muscle protein.

Monday, May 25, 2009

Opposite Joints: My elbow hurts, you want me to check my knee?


Here is a question I get a fair amount in relation to the location of pain / loss of function and where to look for a solution.

"He who treats the site of pain is lost" ---Karel Lewitt, M.D., Dr.

Just because you have a chronic shoulder issue does not mean that you can SOLVE that issue by working ONLY on the shoulder! The first place I would look is the opposite joint; so for a right shoulder I would check the LEFT hip. For a right elbow issue, I would check the LEFT KNEE.

The technical term is interlimb neural coupling (see reference below).

How does this help in the real world? Keep on reading



Hey mike...you got me thinking on joint and cross joint and function. My right elbow has chronic arthritis and joint mice built up. I have full supination/pronation. But my extension is to about 130 degrees and my flexion is only at 90 degrees. It's quite limited! So I'm always altering movement. I really don't do much pressing anymore. In Z health should i pay extra attention to my left knee?

Just curious
Thanks a lot man
Jason Ross


The short answer is YES I have a video coming out on this soon, whenever I can steal 5 minutes to upload it.

I can't guarantee that, but for an elbow, the first place I would look at is the opposite knee and I would check the opposite motion too; so knee flexion (hamstring). Have you ever sprained that ankle on that side? I wold check the talocalcaneal aka subtalar joint since that corresponds to hamstring activity due to gait

Let me know what you find!

Mike N


Mike....I actually have sprained the left ankle pretty severely around 12 years ago. It has never felt as stable.

Thanks for your time man.
Jason

Be sure to check out all the killer information on Jason's blog

Train Out Pain

For a case study on how to use opposite joints and the results, see the link below

Z Health and Marathon Running



REFERENCE

Brain. 2007 Jan;130(Pt 1):159-69. Epub 2006 Oct 3.

Exaggerated interlimb neural coupling following stroke.


Kline TL, Schmit BD, Kamper DG.

Neuromechanics Laboratory, Marquette University, Milwaukee, WI, USA.

The patterns of interlimb coupling were examined in 10 stroke survivors with chronic hand impairment. In particular, the potential roles of postural state and motor tasks in promoting the flexed posture of the upper extremity were assessed. Through the use of electromyography analysis, joint angle measurements and a novel biomechanical apparatus to perturb the digits of the hand into extension, measurements of muscle activity and joint position were compared during multiple postural states, locomotion and voluntary muscle activity. The results demonstrated a significant increase in flexion of the digits (P < class="blsp-spelling-error" id="SPELLING_ERROR_19">flexion and voluntary leg extension produced significant activity in the other impaired extremity, leg and arm, respectively, in the stroke as compared with the control subjects. Thus, rectus femoris in the impaired leg was active during finger flexion of the impaired hand in the stroke survivors and all four tested muscles in the impaired arm were active during extension of the legs (P < class="blsp-spelling-error" id="SPELLING_ERROR_23">interlimb coupling related to active motor tasks, contributing to an upper extremity flexion bias following stroke.

Saturday, May 23, 2009

Cardiobots and Cardio Bunnies--Stick to the Hornet's Nest

I just have a sec as Jodie and I are off to the airport in a bit for Seattle WA for 8 days. Well, we were supposed to be on a plane now but there was a change to our flight time and the plane already left at 6:30am instead of 2:30pm today! Thanks for the great notice!
All the details will be in my newsletter that goes out tomorrow if anyone is interested (can still sign up at the bottom on this message).

Some good friends of mine were kind enough to open up their house to us (little do they know what is in store) and time for a much needed vacation. Neither of us have been to Seattle yet either and I will be a the American College of Sports Medicine (ACSM) conference this coming Wed-Fri sniffing out the latest and greatest for all of you here. I am working on some special updates and perhaps even an interview(s). Some of it will be released here and some tidbits will only be sent to my newsletter group, so be sure to sign up for my newsletter at the end of this post (it is free too).

If you are going to be at ACSM, drop me a note and we can chat live in person!

So it looks like a previous blog post I did stirred up a few comments and I got permission to post one below as this weeks "Letter to the Editor"

Read on

Ok, time for me to say something about the language you use as you may be hurting yourself and not even realize it. First, let me say, I love your blog posts, I can tell you spend a great deal of time and effort to not only "just post links to research articles", but you take the time and effort to break down the research articles and you do an excellent job of summarizing and breaking it down to a lay person's level, who, may be interested and intelligent enough to really "get" the article, but who may not be willing to dedicate the time to actually read the whole study, in part b/c you break it down so well!

Constructive Criticism Details below:
Anytime you write on your blog or in these email updates to your blog about strength training, you refer to it as "strength training" or as training for "power/speed athletes", but I have Never read you making Any derogatory remarks about strength training.

Except for the one blog post about "Broscience".
At the same time, I have observed, that almost anytime you write, on your blog, or in these email updates to your blog, about endurance training, you Almost Always refer to it as exercise conducted by "cardio bunnies" or as exercise conducted by (in this case) "Cardiobots", or you may use some other derogatory word, but "Cardio bunnies" seems to be your favorite.

And I get that there are people out there who "only" will do endurance training, and I can see how you may feel that strength training is not stressed enough or paid enough attention to and therefore I can see that you may be trying to make a case for why strength training is important. However, at the same time, I think there are probably just as many people out there who "only" engage in strength training and don't see any value in endurance training. And I know, you know the value in endurance training, b/c I've read a number of your blog posts about how amazing you find endurance athletes like the bike race across America.


Plus, I know you are very smart and as a smart person myself (at least I like to think so), who tries to have a good balance of both endurance and strength training, I find it demeaning and simply not necessary, to almost Always make fun of people who engage in endurance training by calling them demeaning names.


This all leads to my question:
Why do feel it is necessary to make derogatory remarks about endurance training or people who engage in endurance training, but you (almost) never make derogatory remarks about strength training or people who engage in it, but you in strength training?

Charles


Thanks again for the comments Charles. Much appreciated as it take cajones to actually give constructive feedback.

Yeah, I may be pissing off some cardio people although that is not my intent. I refer to a cardiobot or a cardio bunny as someone who does mindless hours of cardio normally on a treadmill or elliptical without any plan or any change in intensity--just the same thing every day hoping it will work better tomorrow. You can spot these people in big health clubs very easily (and they don't even wear rabbit ears).

I have HUGE respect for ANY athlete (athlete is defined as anyone that trains and uses their body for a living, so that includes pretty much everyone). I totally understand why people run marathons and heck, bike across the entire US from my volunteer stint on the RAAM and I give mad props to all of them. I personally will not be signing up any time soon though.

Don't worry, there are tons of stupid things that weight trainers do in the gym too! I tend to forget about it since the only gym I go to on occasion is at work and that is mostly cardio equipment. I do 95% of my sessions in my garage gym (aka the Xtreme Human Performance Center) and for cardio I primarily do KBs, some biking and now that summer is here more sprints, sledge hammer on the tire, push cars, etc.

I do feel the tide is turning and strength work is getting much more respect in the research community, but the reality is its much easier to study endurance training. I fully admit to falling in that camp too as part of my Monster Energy Drink study is using a bike ride to exhaustion because of previous literature (although not much) and it is easier to measure.

Yes, cardio (cardiorespiratory fitness) is very important! I actually believe that many strength athletes could benefit from more intelligent CRF work in their programs, even if strenght is their main goal. My buddy Aaron S from ND said it best, "it just helps to be 'ft'" I will save you a lecture about HRV and work capacity.

The reality is that this blog will never be a home for die hard endurance fans, and that is fine with me. I don't mean any disrespect to them, but I have to narrow the focus a bit to provide relevant info to the loyal readers

Hope that helps and thanks again for the feedback as most just unsubscribe without any comments or why; which makes it very hard for me to improve them. My goal long term is to make this a trusted home for athletic performance enhancement. I agree with Dr. Cobb when he said "it is actually UNnatrual to NOT be athletic"
Rock on
Mike N
PS
If anyone else has comments on this, post away in the comments section!

PPS
If you want some cool insider scoop from ACSM, sign up to my newsletter below

Thursday, May 21, 2009

It's Good to be Fat!


Ok, just when you think you know something, another piece of evidence comes out that is 180 degrees different. While I think we all should question and test all of our assumptions, this is a bit far!

I know the fat vs fit debate has been going on for awhile, but arguing that being fat is better for survival is insane! Even a very thin person has enough fat for a long time as an energy supply. We know that fat cells are VERY active and they don't just sit around on their fat butts all day; they are actually sending and receiving hormonal signals.

The argument that there is only ONE type of heart disease is equally insane, as I would be very surprised if this panned out to be true. Physiology is not that simple.

Just for your reading, here is the source and an article from heart wire, so judge for yourself.
Rock on
Mike T Nelson

Source
Lavie CJ, Milani RV, Ventura HO. Obesity and cardiovascular disease. Risk factor, paradox, and impact of weight loss. J Am Coll Cardiol 2009; 53:1925–1932.

From Heartwire
Obesity Paradox Probed in New Review
Shelley Wood

Despite being a key cause of heart disease, obesity appears to be protective in a range of cardiovascular problems, a new review concludes [1]. But that doesn't mean people shouldn't try to lose weight, lead author on the paper, Dr Carl J Lavie (Ochsner Medical Center, New Orleans, LA), told heartwire . Indeed, patients who fare the best seem to be obese patients who manage to lose some weight, he said.

"First, obesity is a very strong risk factor and increases all types of heart disease, but second, once you get heart disease, the obese patients do better, so their prognosis is not doomsday," Lavie explained. "In fact, if you have obese patients with congestive heart failure or coronary heart disease or other heart disorders, those patients actually have a pretty good prognosis if they are treated well. But third, the ones who lose weight do even better."

According to Lavie, there is solid evidence to suggest that being overweight or obese may improve survival, not just in heart failure, but also in diseases like hypertension, coronary artery disease, and peripheral artery disease.

"There are a large number of cardiologists who don't even recognize that this is the case, and they are confused about it, too. It is honestly a confusing topic because if obesity is so bad, and it contributes to all cardiovascular risk factors and markedly increases the prevalence of developing heart disease of almost every type, then why, once they get it, do obese patients do better?"

The new review appears in the May 26, 2009 issue of the Journal of the American College of Cardiology (JACC) [1].

Obesity Likely Protects Through Various Mechanisms

The protective effects of excess weight have been best documented in heart-failure patients, where patients with higher body weight or percent body fat have demonstrated better event-free survival. In this setting, says Lavie, extra weight may function much the same way it does with cancer and other chronic diseases, by providing the body with additional fuel to help fight the disease.

Less well known is the relationship between obesity and hypertension, Lavie et al note. While people who are obese do have more hypertension, five papers spanning almost 20 years also point to the fact that obese people with hypertension seem to have lower mortality and/or lower stroke risk, despite less effective blood-pressure control, than do normal-weight people. In this setting, obese patients "may have a better prognosis in part because of having lower systemic vascular resistance and plasma renin activity compared with more lean hypertensive patients," Lavie et al write.

Also incompletely understood is the paradoxical relationship of obesity and coronary and peripheral artery diseases. Obesity is believed to play a causal role in the development of a number of major risk factors for arterial disease, among them hypertension, dyslipidemia, and diabetes, and is believed to be, in and of itself, a risk factor for atherosclerosis. But according to the JACC authors, there is also literature to suggest that overweight and obese coronary heart disease patients have a lower risk for mortality compared with under- and normal-weight coronary heart disease patients who have undergone revascularization procedures. A similar contradictory relationship has been seen in patients with peripheral artery disease.

Speaking with heartwire , Lavie emphasized that the protective effects of excess weight and excess fat likely function in different ways in different diseases. "We know that fat cells do a lot of bad things, but it's certainly conceivable that in advanced disease, the fat cell could have some beneficial effects. There's still a lot that needs to be known about this process."

Weight Loss Still Key

A key new piece of the puzzle that emerged in Lavie et al's review, however, is that weight loss, often touted as a way to reduce cardiovascular risk, appears to be a good thing in spite of the protective effects of extra weight.

"For people who follow this field, these kinds of findings have led them to question whether weight loss is good for heart-disease patients. . . . We found that the patients who do the best are the obese patients who lose weight."

This additional contradiction may be explained in part by the theory that heart disease in obese patients is likely "a different disease" than heart disease in lean people, in whom genetic factors are probably more important. "It may be that the obese person wouldn't have even gotten blocked arteries if [he] hadn't gained 70 pounds over a 30-year period," Lavie said. "The thin person who gets blocked arteries or congestive heart failure or high blood pressure is probably different from the obese patient who got the disease from becoming obese."

For now, he says, it's important particularly for the general public to appreciate that the "protective" effects of obesity in no way provide a rationale for weight gain. "Very clearly," he said, "if no one in our country became overweight or obese, heart-disease rates would go down dramatically."

For physicians, the data today are sufficiently comprehensive for them to encourage their overweight and obese patients to stay motivated to reduce their risk factors. That wasn't always the case, he added. "When people were finding this in their data, five and six years ago, they probably had some trouble getting their papers published, because it didn't make any sense."

RKC Certification St Paul MN

Here is a great video to give you an inside look at the RKC done in my back yard (ok, not literally but a few miles down the road).

I will be assisting at the RKC I in June, so please come up and say hi to me if you are going to be there. I also have a limited number of Z Health sessions available on Thurs, so email at me at michaelTnelson@yahoo.com Right now I think I only have 2 slots open---first come first serve.

Hope to see you all soon and enjoy the video
Rock on
Mike T Nelson

Tuesday, May 19, 2009

Performance Research for May: Ergogenics and Exercise: Creatine


Effects of Creatine Monohydrate and Polyethylene Glycosylated Creatine Supplementation on Muscular Strength, Endurance, and Power Output.

Herda TJ, Beck TW, Ryan ED, Smith AE, Walter AA, Hartman MJ, Stout JR, Cramer JT. 1Department of Health and Exercise Science, University of Oklahoma, Norman, Oklahoma; and 2Department of Exercise Science and Health Promotion, Florida Atlantic University, Davie, Florida.


Herda, TJ, Beck, TW, Ryan, ED, Smith, AE, Walter, AA, Hartman, MJ, Stout, JR, and Cramer, JT.

Effects of creatine monohydrate and polyethylene glycosylated creatine supplementation on muscular strength, endurance, and power output.

The purpose of this study was to examine the effects of a moderate dose of creatine monohydrate (CM) and two smaller doses of polyethylene glycosylated (PEG) creatine on muscular strength, endurance, and power output. Fifty-eight healthy men (mean +/- SD: age, 21 +/- 2 years; height, 176 +/- 6 cm; body mass [BM], 75 +/- 14 kg) volunteered and were randomly assigned to 1 of 4 groups: (a) placebo (PL; 3.6 g of microcrystalline cellulose; n = 15), (b) CM (5 g of creatine; n = 13), (c) small-dose PEG creatine (1.25 g of creatine: PEG1.25; n = 14), or (d) moderate-dose PEG creatine (2.50 g of creatine: PEG2.50; n = 16).


Testing was conducted before (pre-) and after (post-) a 30-day supplementation period. Measurements included body mass, countermovement vertical jump (CVJ) height, power output during the Wingate test (peak power [PP] and mean power [MP]), 1 repetition maximum bench press (1RMBP), 1RM leg press (1RMLP) strength, and repetitions to failure at 80% of the 1RM for bench press (REPBP) and leg press (REPLP). BM and MP (W) increased (p