Showing posts with label your. Show all posts
Showing posts with label your. Show all posts
Saturday, April 30, 2016
Curcumin Genistein Pomegrenate Co A Dirty Dozen of Supplements Foods to Keep Your Prostate Cancer Free
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| Which of the dirty dozen of supplements and foodstuffs in todays SuppVersity review can really help you to make sure, youre not the one out of those nine men who develops prostate cancer? |
Taking a pill with selenium, for example, has been shown to alleviate some of the side effects of chemotherapy. General protective effects against prostate cancer, on the other hand, have not been established. In fact, the most recent studies rather suggest that "supplementation did not benefit men with low selenium status but increased the risk of high-grade PCa among men with high selenium status" (Kristal. 2014).
Supplements are nice, but without exercise you are missing 50% of the anti-cancer equation!
Tri- or Multi-Set Training for Body Recomp.?
Alternating Squat & Blood Pressure - Productive?
Pre-Exhaustion Exhausts Your Growth Potential
Full ROM ? Full Gains - Form Counts!
Battle the Rope to Get Ripped & Strong
Hula Hooping to Spot Reduce in the Midsection
Luckily, there are other supplements with more promising data. Supplements that will actually complement, a healthy diet and active lifestyle, the two pillars of all (not just prostate) cancer protection. Supplements like...Tri- or Multi-Set Training for Body Recomp.?
Alternating Squat & Blood Pressure - Productive?
Pre-Exhaustion Exhausts Your Growth Potential
Full ROM ? Full Gains - Form Counts!
Battle the Rope to Get Ripped & Strong
Hula Hooping to Spot Reduce in the Midsection
- Curcumin - As a SuppVersity reader youve probably already expected to see the curcumin on the list. Its potent anti-inflammatory effects and more specifically its ability to target multiple inflammatory pathways, which include NF-KappaB, COX2, STAT3 and high levels of CRP, Prostaglandins and TNF-alpha make it a particularly valuable anti-tumor agent of which Guo et al. observed in a recent study that it will induce cell cycle arrest and apoptosis of prostate cancer cells by regulation the expression of IkappaBalpha, c-Jun and androgen receptor (Guo. 2013)
- Genistein - Just like curcumin, genistein acts on NF-KappaB (Adjakly. 2013). In addition it will upregulate a protein called miR-574- 3p that will have cancer cells "kill themselves" (go into apopotosis; Chiyomaru. 2013). In addition scientists have found genistein to support the efficiacy of Cabazitaxel which is used for the treatment of hormone-refractory prostate cancer.
- Pomegranate - Pomegranate extracts or rather its ingredients, i.e. ellagic acid, caffeic acid, luteolin and punicic acic, have been shown to inhibit the proliferation and induce apoptosis in prostate cancer cells (NCI. 2013).
A clinical trial by Pantuck et al. (2006) was also able to show that the time it takes for the PSA levels, an albeit debatable marker of prostate cancer risk, to double decreased significantly, when the subjects, men with rising PSA after surgery or radiotherapy, were treated with 8 ounces of pomegranate juice daily (Wonderful variety, 570 mg total polyphenol gallic acid equivalents) until disease progression. Unfortunately, a more recent study by Stenner-Liewen et al. (2013) could not confirm these effects.
Figure 1: If you look at the actual increase in apoptotic cancer cells in response to the pomegranate treatment, it is obvious that some patients (e.g. #53) benefited more than others (Pantuck et al. 2006) - Brassica vegetables (cruciferous vegetables) - While general vegetable intake is already associated with a -39% reduced risk of developing extraprostatic prostate cancer (cancer, eating tons of cruciferous vegetable, it was the intake of broccoli and cauliflower that made the biggest impact in a 2007 study by Kirsh et al.
As it is usually the case the evidence is yet ambiguous. In a 2002 review of the evidence, Kristal, et al. found that of the six studies they could clearly interpret, only three reported statistically significant reduced risks (P < 0.05), while one reported a borderline significant reduced risk (P = 0.06). Against that background Verhoeven et al. are right, when they say: " Further epidemiological research should separate the anticarcinogenic effect of brassica vegetables from the effect of vegetables in general" (Verhoeven. 1996).
Even if they dont protect you from prostate cancer broccoli & co will inhibit myostatin and could help you to grow more muscle... well, at least theoretically, you know about the difference between the petri dish and the real world, so dont expect monster gains | more.
More recently, Joseph et al. found that the existing differences in the epidemiological data may be due to genetic polymorphisms due to which only men with a certain genetic polymorphisms in glutathione S-transferases M1 and T1 will benefit from eating tons of cruciferous veggies (Joseph. 2004). - Green tea - Green tea is good for everything, right? Well unless its not loaded with toxic molecules (see previous SuppVersity article) this may in fact be right. Convincing evidence from human trials is albeit scarce. What we do have are rodent studies like the ones that were conducted with TRAMP mice, which model closely mirrors the pathogenesis of human prostate cancer.
In these mice EGCG, one of the main catechins in green tea, decreased the proliferation of prostate cancer cells and reduced the PSA levels. Scientists believe that these effects are mainly mediated by the effects EGCG has on the growth promoting proteins ERK1/2. Unfortunately, the same rodent studies also suggest that it is probably too late for many of you to start drinking green tea, now, because said beneficial effects are only observed in young, not in old TRAMP mice (Donald. 2012).
Coffee - Obviously I am biased, when it comes to coffee. I still hope you believe me when I say that drinking 5+ cups of coffee per day has been associated with significantly reduced risk of prostate cancer in what is probably the most large-scale meta-analysis of the topic today.
Coffee is for the ladies, too! Studies show significantly reduced risks of breast cancer with 5+ cups of coffee. Tee and cacao help, as well | more
In their meta-analsis of 12 peer-reviewed case-control studies, Lu et al. calculated a 4% risk reduction for Europeans who consumed five or more cups of coffee and Americans who consumed 4 or more regular cups of coffee (equ. to approximately 400-500mg of caffeine). Moreover, the scientist found "a significant inverse association in all categories of prostate cancer except Gleason <7 grade" in both the "fixed-effects model" and the "random-effects model" (Lu. 2014).
Wilson et al. also report an inverse association between coffee consumption and the incidence of highly malignant prostate cancer (Wilson. 2013). This means that drinking coffee is not only going to reduce your overall risk of developing prostate and other cancers (Geybels. 2013), it will also increase your chance that in the unfortunate case you still develop cancer, its going to be a benign and treatable form of prostate cancer.- Lignans (e.g. from flaxseed) - While many of you will probably know them as "bad anti-androgens", there is little doubt that lignans from flax and other foodstuff inhibit cancer growth. What is particularly interesting about these agents is that they dont work via the "regular" NF-kappaB pathway but inhibit the expression of the vascular endothelial growth favtor (VEGF; cf. Azrad. 2013).
- Lycopene - Its the bright red carotene and carotenoid pigment and phytochemical that gives tomatoes and other red fruits and vegetables, such as red carrots, watermelons, gac, and papayas, although not in strawberries, red bell peppers, or cherries their color.
Based on the currently available evidence it appears to help not just with prostate, but also with pancreatic, intestinal and lung cancer (Giovannucci. 1999). In that, it makes a particularly effective adjunct to classic cancer therapy (Tang. 2011).
Unfortunately, the data is ambigious... as usual. Unlike for other agents, it does yet appear as if scientists have already identified a certain gene, i.e. XRCC1, which appears to determine whether you do or do not benefit from the consumption of increased amounts of tomato lycopene (Goodman. 2006).
Figure 2: Prostate cancer risk w/ high vs. low intakes of the given antioxidants according
to XRCC1 genotype (Goodman. 2006)
In view of the fact that certain genotypes actually increase their prostate cancer risk specifically if they are consuming both, a high amount of lycopene and vitamin E (alpha-tocopherol), the latest Cochrane Review on the protective effects of lycopene against prostate cancer considers the evidence for "preliminary" and "insufficient" (Ilic. 2011). - Fish oil / omega-3 - In spite of the fact that the media jumped at the finding of the SELECT trial (learn more) that claimed that selenium would be bad, while a high fish consumption or rather a high amount of omega-3s in the blood would protect you against prostate cancer, a close re-analysis of the data you can read up on at the website of the Life Extension Foundation indicates that this was all media hype.
With a de facto difference of only 0.18% the difference was... well, youd say a joke, scientists would say "within the margin of statistical error" and thus by no means significant. If you take an even closer look at the data, it would even seem as if omega-3 fatty acids would increase the risk of prostate cancer. - Resveratrol - If you look at the existing evidence you will be surprised to find studies that indicate that resveratrol increases (Klink. 2013) and studies that show that it inhibits prostate cancer growth (Iguchi. 2012; Kai. 2011).
Again, it took a closer look at the data and another experiment to find out what really was going on: a dose-dependent effect with increased risk with low and decreased risk with high doses of resveratrol (Benitez. 2007). Bad news: With the current low biovailable oral resveratrol preparations youre likely to end up in the "increased risk" resveratrol exposure zone. - Selenium - While I have mentioned it in the introduction already, its certainly worth taking a closer look at what selenium is actually supposed to do.
In their 2011 review of the literature, Rizky Abdulah et al. didnt just highlight the many different molecular pathways, by which selenium could protect you from developing cancer, they also point out that the type of selenium supplement used could be of critical importance with respect to the success of your efforts to avoid the development of cancer. In that,...
"[...] methylselenol is believed to be the critical metabolite in selenium chemoprevention. Since methylselenol is highly reactive, methylselenol precursors such as Semet and Se-mSC are important both in in vitro and in vivo experiments. Semet and Se-mSC conversion to methylselenol, however, requires enzymatic conversion by the enzyme ?-lyase, which is 800 times less prevalent in human tissues than in mouse tissues.
In rodents selenium acts as corrosion inhibitor in the brain | learn more This may explain why the results of Semet and Se-mSC anticancer studies in humans were not as impressive as in vivo experiments. Although researchers have now turned to other Se compounds such as mSeA, which do not need enzymatic conversion to methylselenol, or selenite, which does not need to be converted to methylselenol for its anticancer properties, more substantial research on selenium compound metabolism in human tissues is necessary." (Abdulah. 2011)
In other words, as of now, we dont know which form of selenium we actually have to use in human trials to generate similar impressive results as they have been observed in rodents.
And as if that wasnt already "bad" enough, a meta-analysis of intervention studies by Hurst et al. (2012) indicates that there is a very narrow "band" of serum concentrations, where selenium is actually good for you! When your selenium level passes 170 ng/ml the tumor-protective effect disappears and - worst case scenario - your risk increases. So remember: More does certainly not help more! - Silibin (from milk thistle) - You probably think of milk thistle as a "liver supplement". In fact, its main active constituent will yet also reduce the efficacy of osteoclast cytokines and reduce the concentration of RANKL-ligands. Thus it will regulate the NF-?B und AP1 levels in cells and inhibit the proliferation, invasion and migration of metastatic prostate cancer (Ting. 2011; Chen. 2012)
- Vitamin D - Believe it or not: There are things vitamin D3 cannot do! One of this things is to protect you prostate cancer. Thats the prerogative of active vitamin D aka calciferol. In rodent studies and studies on human cell lines calciferol and multiple analogs of active vitamin D have shown to be promising drugs for prostate cancer protection, though (Tokar. 2005).
Since simply popping tons of vitamin D3 is (luckily) without effect on the levels of calciferol (otherwise you would run the risk of being calcified from the currently prevalent abuse of vitamin D3 supplements), using vitamin D3 is less effective, but not useless.
Underestimated Vitamin D Sources: Eggs, Chicken, Pork, Fish & Dairy Contain Ready-Made 25OHD | more
In 2010, for example, Woo et al. observed that the time it took for the PSA levels of prostate cancer patients to double was significantly reduced, when the subjects received 2,000 IU of vitamin D3 per day (Woo. 2005) - an effect of which previous in vitro studies suggest that it could be due to the local conversion of D3 to active vitamin D in prostate cancer cells (Tokar. 2005). - Vitamin E - Needless to say that vitamin E has gotten a bad rep ever since scientists observed an increased risk when they gave the subjects of the SELECT trial vitamin E (learn more). Still, as long as you stay away from "classic" vitamin E and buy one of the still expensive tocotrienol supplements (or eat red palm oil), you can expect an anti-proliferative effect of the vitamins E (Conte. 2004; Srivastava. 2006)
Its never too late to make a change! In September 2005, researchers from the University of California-San Francisco pub- lished a study that shows that intensive lifestyle changes (i.e. changin the way you eat, the amount of exercise you get, etc.) may affect the progression of prostate cancer in a highly beneficial way (Ornish. 2005) - with PSA reductions of -4%, reduced glucose levels (-70%!) improved blood lipids and higher, not lower testosterone levels.
Bottom line: While all of the above supplements and food constituents will help, nothing beats a healthy lifestyle with a balanced whole foods diet, stress control and regular exercise.
Overweight (+20% risk for BMI >25.38, already), gaining 5-10% weight after your 20s (+30%; Putnam. 2000), being self-employed (+170%) and thus probably stressed, having a family history of prostate cancer (father +140%, brother +420%), being a "former drinker" (beer +20%, wine +20%) or a current liquor drinker (+40%) and consuming more than 96g of alcohol per week (+50%), on the other hand, will - for most of the variables unnecessarily - increase your prostate cancer risk (Andersson. 1996) | Comment on FB!
Overweight (+20% risk for BMI >25.38, already), gaining 5-10% weight after your 20s (+30%; Putnam. 2000), being self-employed (+170%) and thus probably stressed, having a family history of prostate cancer (father +140%, brother +420%), being a "former drinker" (beer +20%, wine +20%) or a current liquor drinker (+40%) and consuming more than 96g of alcohol per week (+50%), on the other hand, will - for most of the variables unnecessarily - increase your prostate cancer risk (Andersson. 1996) | Comment on FB!
- Abdulah, Rizky, et al. "Molecular targets of selenium in prostate cancer prevention (Review)." International journal of oncology 39.2 (2011): 301-309.
- Andersson, Swen-Olof, et al. "Lifestyle factors and prostate cancer risk: a case-control study in Sweden." Cancer Epidemiology Biomarkers & Prevention 5.7 (1996): 509-513.
- Azrad, Maria, et al. "Flaxseed-derived enterolactone is inversely associated with tumor cell proliferation in men with localized prostate cancer." Journal of medicinal food 16.4 (2013): 357-360.
- Benitez, Dixan A., et al. "Mechanisms Involved in Resveratrol?Induced Apoptosis and Cell Cycle Arrest in Prostate Cancer—Derived Cell Lines." Journal of andrology 28.2 (2007): 282-293.
- Chen, Rongxin, et al. "The significance of MMP-9 over MMP-2 in HCC invasiveness and recurrence of hepatocellular carcinoma after curative resection." Annals of surgical oncology 19.3 (2012): 375-384.
- Chiyomaru, Takeshi, et al. "Genistein up-regulates tumor suppressor microRNA-574-3p in prostate cancer." PloS one 8.3 (2013): e58929.
- Conte, Carmela, et al. "??Tocotrienol Metabolism and Antiproliferative Effect in Prostate Cancer Cells." Annals of the New York Academy of Sciences 1031.1 (2004): 391-394.
- Donald, J. L. "Plasma metabolic profiling reveals age-dependency of systemic effects of green tea polyphenols in mice with and without prostate cancer." Molecular BioSystems 6.10 (2010): 1911-1916.
- Geybels, Milan S., et al. "Coffee and tea consumption in relation to prostate cancer prognosis." Cancer Causes & Control 24.11 (2013): 1947-1954.
- Giovannucci, Edward. "Tomatoes, tomato-based products, lycopene, and cancer: review of the epidemiologic literature." Journal of the National Cancer Institute 91.4 (1999): 317-331.
- Guo H, Xu YM, Ye ZQ, Yu JH, Hu XY. "Curcumin induces cell cycle arrest and apoptosis of prostate cancer cells by regulating the expression of IkappaBalpha, c-Jun and androgen receptor." Pharmazie 68.6 (2013):431-4.
- Hurst, Rachel, et al. "Selenium and prostate cancer: systematic review and meta-analysis." The American journal of clinical nutrition 96.1 (2012): 111-122.
- Iguchi, Kazuhiro, et al. "Antiandrogenic activity of resveratrol analogs in prostate cancer LNCaP cells." Journal of andrology 33.6 (2012): 1208-1215.
- Joseph, Michael A., et al. "Cruciferous vegetables, genetic polymorphisms in glutathione S-transferases M1 and T1, and prostate cancer risk." Nutrition and cancer 50.2 (2004): 206-213.
- Kai, Li, and Anait S. Levenson. "Combination of resveratrol and antiandrogen flutamide has synergistic effect on androgen receptor inhibition in prostate cancer cells." Anticancer research 31.10 (2011): 3323-3330.
- Kirsh, Victoria A., et al. "Prospective study of fruit and vegetable intake and risk of prostate cancer." Journal of the National Cancer Institute 99.15 (2007): 1200-1209.
- Klink, Joseph C., et al. "Resveratrol worsens survival in SCID mice with prostate cancer xenografts in a cell?line specific manner, through paradoxical effects on oncogenic pathways." The Prostate 73.7 (2013): 754-762.
- Kristal, Alan R., et al. "Baseline selenium status and effects of selenium and vitamin E supplementation on prostate cancer risk." Journal of the National Cancer Institute 106.3 (2014): djt456.
- Lu, Yu, et al. "Coffee consumption and prostate cancer risk: an updated meta-analysis." Cancer Causes & Control 25.5 (2014): 591-604.
- Merkle, W. "Prostatakarzinomprophylaxe durch Nahrungsergänzungsmittel." Der Urologe (2014): 1-7.
- NCI (2013) Pomegranate: prostate cancer, nutrition and dietary supplements (PDQ). NCI, Bethesda. http://www.cancer.gov
- Ornish, Dean, et al. "Intensive lifestyle changes may affect the progression of prostate cancer." The Journal of urology 174.3 (2005): 1065-1070.
- Pantuck, Allan J., et al. "Phase II study of pomegranate juice for men with rising prostate-specific antigen following surgery or radiation for prostate cancer." Clinical Cancer Research 12.13 (2006): 4018-4026.
- Putnam, Shannon D., et al. "Lifestyle and anthropometric risk factors for prostate cancer in a cohort of Iowa men." Annals of epidemiology 10.6 (2000): 361-369.
- Stenner-Liewen, Frank, et al. "Daily Pomegranate Intake Has No Impact on PSA Levels in Patients with Advanced Prostate Cancer-Results of a Phase IIb Randomized Controlled Trial." Journal of Cancer 4.7 (2013): 597.
- Srivastava, Janmejai K., and Sanjay Gupta. "Tocotrienol-rich fraction of palm oil induces cell cycle arrest and apoptosis selectively in human prostate cancer cells." Biochemical and biophysical research communications 346.2 (2006): 447-453.
- Tang, Yaxiong, et al. "Lycopene enhances docetaxels effect in castration-resistant prostate cancer associated with insulin-like growth factor I receptor levels." Neoplasia 13.2 (2011): 108-119.
- Ting, Harold, Gagan Deep, and Rajesh Agarwal. "Molecular mechanisms of silibinin-mediated cancer chemoprevention with major emphasis on prostate cancer." The AAPS journal 15.3 (2013): 707-716.
- Tokar, Erik J., and Mukta M. Webber. "Chemoprevention of prostate cancer by cholecalciferol (vitamin D3): 25-hydroxylase (CYP27A1) in human prostate epithelial cells." Clinical & experimental metastasis 22.3 (2005): 265-273.
- Verhoeven, Dorette T., et al. "Epidemiological studies on brassica vegetables and cancer risk." Cancer Epidemiology Biomarkers & Prevention 5.9 (1996): 733-748.
- Wilson, Kathryn M., et al. "Coffee and risk of prostate cancer incidence and mortality in the Cancer of the Prostate in Sweden Study." Cancer Causes & Control 24.8 (2013): 1575-1581.
- Woo, Tony Choon Seng, et al. "Pilot study: potential role of vitamin D (cholecalciferol) in patients with PSA relapse after definitive therapy." Nutrition and cancer 51.1 (2005): 32-36.
Thursday, April 28, 2016
Take Online Typing Test to Boost your Speed
Typing speed is an asset for a person. In many cases people may rate you by your typing speed. You can measure your typing speed by taking online typing tests. There are many sites available for taking typing tests. Today Im gonna talk about some popular and useful sites for taking typing tests.
This is my second post about typing. If youre regular on this site then you should notice this post- Typing Speed Secret!. In that post I discussed about how to increase typing speed.
Today Im gonna share 4 sites from where you can take typing tests. Its totally free of cost and online. You dont need to install any software or anything. All of them have some advantages and disadvantages. You can choose any of them. Whatever you do, make sure youre trying regularly. Otherwise nothing and none can increase your speed.
- TypingTest.com: This is the most strong and popular site for taking typing test. In fact, this site is a part of famous Typing Master Software. After visiting this site youve to set the language, duration and article. Then hit on Start Test. Immediately you will be redirected to the test page. Start typing to begin the test. After finishing the test, youve to carefully analyze the result.
- Free Online Touch Typing Speed Test Another popular site for typing test. The most important feature of this site is- simple. Ya this site is really very simple and easy to use. When you visit the site a new article will appear. To start the test, hit on Start the Clock button. When you finish hit on Stop the Clock. After stopping the clock you will get the result.
- Rapid Typing Zone: Well this site is more interesting. At least this site has attracted me. Know why? Because it stores your result! When you visit this site you can see the list of recent test results. Your name and speed will also be displayed there after taking the test. And you can also see the list of speed winner! To start the test, type your name and set your text. Then hit on Start test, and when you finish click on Done.
- Speed Typing Online: This site is fantastic! Ive never seen such a marvelous system. This site doesnt show the text separately. The given text is gray colored. When you type the color will be green. If youre wrong the text color will be red. Speed and accuracy will be counted immediately.
These are the online methods of taking typing tests. But these methods are only for those people who dont wanna install typing master. But if you have any typing software then you may get something more from it.
First, I personally suggest you to use Typing Master software. When your speed is more than 30 wpm then you should go for the online test.
Remember: Before memorizing the keys do not try to increase the speed. If you do so, then your accuracy will not be satisfactory.
Tips: While trying to increase the speed, also focus on accuracy.
Stay with Marks PC Solution to get more interesting IT topics!
Friday, April 22, 2016
Monetize your Blog or Website with YllixMedia!
Undoubtedly AdSense is the best way to monetize a blog or website. But any time you may lose your AdSense Account. And many blogger even cant get AdSense Ads on their sites. There are many rules and regulations for AdSense sites. Read more here:
Guidelines before and after Getting AdSense!
If your AdSense account is disapproved or if you cant get approved by AdSense there are many different sites from which you can get Ads and thus monetize your site. Today Im gonna share such an Ad Site with you. Look at the banner below:
The name of this site is Yllix Media. If youre the owner of a blog or website you can register in this site and show ads in your site.
Lets start. First, click on the above banner and register by your email. You will receive a confirmation mail. Confirm it. Then follow the steps below:
1. Add your Site: After registering, your first task is to add your site. You will see a tab named Sites. Click on it and enter your Sites Title, Home page URL and choose your category. Then hit on Add site button. I suggest you to select a category from Non-Adult category.
2. Ad Tags: Here you will find different types of Ads. Choose Banner Ad. Select Non Adult from Rating, choose a proper format, select no from Display layer Ads. Now click on Get Ad
Tag. You will get an Ad Code. Place it in your site. You can use at most 3 Ads in a page.
Never use any other types of Ads other than Banner Ads.
3. Payment Method: There are 4 types of payment system. Paypal, Payza, Liberty Reserve and Bank Wire. Choose a method that suit you.
Thats all. Now go to the Ad Manager to show Ad Campaign and monitor which ads are clicked by visitors.
Stay with Marks PC Solution to get more interesting IT topics!
Monday, April 18, 2016
How Secure is Your Password
Today Im gonna share a funny site with you. This site will tell you how secure is your password. The most interesting thing is that it will show how much time is required by a desktop PC to crack your password!
Of course I dont know how much useful it is. But one thing I can assure you is that it will be very interesting.
Lets try it. Visit this site- http://howsecureismypassword.net/ to start the fun. Under HOW SECURE IS MY PASSWORD? you will find a box to enter your password. When you type it will show a text something like that -
SHOW SETTINGS
It would take a desktop PC about6 billion yearsto crack your password
Below this text you will find a button named SHOW DETAILS. If you click on it then it will show the details of your password like below:
SHOW DETAILS
HIDE DETAILS
- Length: 15 characters
- Character Combinations: 62
- Calculations Per Second: 4 billion
- Possible Combinations: 768 septillion
- After this details there may come some other information depending on your password. It will give you some recommendations if necessary. And might say whether your password is secured or not.
Sunday, April 17, 2016
Add Facebook Like Button on your Blog!
Today social sites are very much important for webmasters as well as blogger. Because it has a great contribution on SEO. Social sites can influence the visitors to visit your site. But you may not have enough time to share your blog in social sites as youre busy with increasing your sites contents.
So, in this post I am giving you a simple code by which you can place a Facebook Like button on your blog page. Follow the steps below:
- First go to www.blogger.com
- Then go to your blogs layout option.
- Now click on Add a Gadget.
- Here youll find a list of gadgets. Scroll down and select HTML/ JavaScript gadget.
- Now copy and paste the following code in the gadget box.
- Now save the gadget and refresh your blog to see the result!
<div class=sbutton id=gb><script src="http://connect.facebook.net/en_US/all.js#xfbml=1"></script><fb:like layout="box_count" show_faces="false" font=""></fb:like></div>
Now, whenever you or someone else click on this like button it will be directly shared on the associated Facebook profile page. But he should be signed in with his Facebook Account. And youll also get a comment box when you click on this button.
Stay with Marks PC Solution to get more interesting IT topics!
Monday, April 11, 2016
Power Up Your Bench With Maximal Velocity on the Bench Almost 2x Greater Strength Gains Compared to 50
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| Bench press bros, listen up! You better push that weigh up fast, if you want to make maximal strength gains - O-lifting says "Hello" ;-) |
Before we take a closer look at how "large" the effect of training the training velocity actually is, I would like to invite you to take a closer look at the design of the corresponding experiment that was conducted at the Pablo de Olivade University in Seville, Spain.
Squatting will always remain the most versatile muscle builder & fat shredder
Optimizing Rest for Size and Strength Gains
Alternate Squats & BP for GAINS!
Farmers Walk or Squat? Is Strong- men T. For You?
Full ROM ? Full Gains - Form Counts!
Battle the Rope to Get Ripped & Strong
Up Your Squat by 25% With Sodium Bicarbonate
The experiment was designed in an attempt to clarify the influence of repetition velocity on the gains in strength consequent to isoinertial resistance training. To this ends, the scientists conducted two separate studies: Optimizing Rest for Size and Strength Gains
Alternate Squats & BP for GAINS!
Farmers Walk or Squat? Is Strong- men T. For You?
Full ROM ? Full Gains - Form Counts!
Battle the Rope to Get Ripped & Strong
Up Your Squat by 25% With Sodium Bicarbonate
- Study I compared the effect of two distinct RT interventions on strength gains using movement velocity as the independent variable. Two groups that only differed in actual repetition velocity (and consequently in time under tension, TUT): maximal intended velocity (MaxV) vs. half-maximal velocity (HalfV) trained three times per week for 6 weeks using the bench press (BP) exercise, while the remaining programme variables (number of sets and repetitions, inter-set rests and loading magnitude) were kept identical.
- Study II was a complementary study that aimed to analyze whether the acute metabolic (blood lactate and ammonia) and mechanical response (velocity loss) was different between the type of MaxV and HalfV protocols previously used in Study I
High speed training works, as long as you maintain maximal velocities: F. Pareja-Blanco and his colleagues from the Pablo de Olavide University and the Instituto Navarro de Deporte y Juventud (INDJ) in Spain report in another recently published paper that doing squats with maximal velocity concentrics lead to significantly greater improvements in maximum strength and that "[m]ovement velocity seemed to be of greater importance than time under tension for inducing strength adaptations" (Pareja-Blanco. 2014). Similar results had been observed by biceps curls (9.7% with fast, no gains with slower concentric contractions | Ingebrigtsen. 2009). In studies with untrained subjects, on the other hand, similar benefits have not been observed (Pereira. 2007) - a difference that may be explained by the inability of someone who has never bench pressed or squatted before to actually push the bar at maximal velocity while, at the same time, keeping proper form. Another factor that may explain the existing differences between pertinent studies may be related to whether the exercise was performed to failure. In that case, the prescribed velocity cannot be maintained for all reps, so that the differences between the high speed and the regular / slow speed groups vanish.
The participants were physically active sport science students with 2–4 years of recreational RT experience in the bench press exercise - a fact that may be important if you take into consideration what I wrote about the Pereira study in the red box above.Both groups trained three times per week, on non-consecutive days, for a period of 6 weeks using doing nothing but bench presses on each of the workout days. In that, Study I and II were performed 3 weeks apart using a different sample of participant."Based upon pre-test 1RM strength performance, participants were allocated to one of the two groups following an ABBA counterbalancing sequence: MaxV (n = 9) or HalfV (n = 11) [the non-random allocation to the two groups ensured that there was no significant strength difference between the two groups at the beginning of the study].
Figure 1: Schematic timeline of study design (Gonzales-Badillo. 2014)
The only difference in the RT programme between groups was the actual velocity at which loads were lifted: maximal intended concentric velocity for MaxV vs. an intentional half-maximal concentric velocity for HalfV [note the difference between doing each rep at maximal velocity and trying to do so!]."
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| Figure 2: Changes in bench press 1-RM over the course of Study I. The relative changes are 16% increase in the maximal 9% increase in the 50% velocity group (Gonzales-Badillo. 2014) |
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| Figure 3: Root-mean-square amplitude (RMS amp.) before (initial) and after fatigue under varying speed-controlled conditions (slow, medium, and fast) and intensities (40–80% 1RM) for pectoralis major (a), anterior deltoid (b) and triceps medial head (c). Results show mean ± standard deviation for 13 subjects (Sakamoto. 2012). |
In said study, the Japanese researchers determined the muscle activations of the pectoralis major at varying lifting speeds and intensities during bench presses and found the maximal velocity to be highly superior during the initial phase of the training. When the fatigue set in and the subjects were no longer able to perform at a maximal velocity, the benefits vanished (see Figure 3) - an observation that is in line with my previous elaborations on the differences between the existing comparisons of the effectiveness of working out at different velocities in the red box. Accordingly, the results of the study at hand may not be applicable for those of you who like to peg out under the bar and/or crawl out of the gym after a workout that was long and intense enough to trigger a near-death experience | Comment on Facebook!
- González-Badillo, Juan José, et al. "Maximal intended velocity training induces greater gains in bench press performance than deliberately slower half-velocity training." European journal of sport science ahead-of-print (2014): 1-10.
- Ingebrigtsen, Jørgen, Andreas Holtermann, and Karin Roeleveld. "Effects of load and contraction velocity during three-week biceps curls training on isometric and isokinetic performance." The Journal of Strength & Conditioning Research 23.6 (2009): 1670-1676.
- Pareja-Blanco, F., et al. "Effect of Movement Velocity during Resistance Training on Neuromuscular Performance." International Journal of Sports Medicine EFirst (2014).
- Pereira, Marta Inez Rodrigues, and Paulo Sergio Chagas Gomes. "Effects of isotonic resistance training at two movement velocities on strength gains." Revista Brasileira de Medicina do Esporte 13.2 (2007): 91-96.
- Sakamoto, Akihiro, and Peter James Sinclair. "Muscle activations under varying lifting speeds and intensities during bench press." European journal of applied physiology 112.3 (2012): 1015-1025.
Want to Design a Killer Workout Reduce the Rest Times and Burn 37 More Energy During Your Workout!
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| The squat may be a power exercise, but trust me, it will also help you to "look good naked"! |
I mean, huffing and puffing is one thing, but your subjectively perceived level of exhaustion and the very concrete, objectively measured data on the difference in energy expenditure and the contribution of aerobic (fat) and anaerobic (glucose) energy sources during a workout, as they are presented in the paper at hand, are two different animals.
Squatting will always remain the most versatile muscle builder & fat shredder
Optimizing Rest for Size and Strength Gains
When Rodents Squat, We Can Learn A Lot!
Farmers Walk or Squat? Is Strong- men T. For You?
Full ROM ? Full Gains - Form Counts!
Cut the Weight, Add the Vibe - Vibration Plates
Up Your Squat by 25% With Sodium Bicarbonate
Apropos animal, you dont necessarily have to be a similar "animal" as the 22-year old subjects of the study at hand with their ~8-year training experience to perform the tightly controlled experimental workout, the researchers describe as follows:Optimizing Rest for Size and Strength Gains
When Rodents Squat, We Can Learn A Lot!
Farmers Walk or Squat? Is Strong- men T. For You?
Full ROM ? Full Gains - Form Counts!
Cut the Weight, Add the Vibe - Vibration Plates
Up Your Squat by 25% With Sodium Bicarbonate
"After BL [baseline] measures, each subject performed a warm-up consisting of 3 minutes of stationary cycling and 2–3 lightto-moderate sets (40–60% of 1RM) of the bench press and squat. Respiratory masks were temporarily removed from each subject during the warm-up to allow subjects to consume water one last time before initiating the protocols.On each of the three occasions the subjects reported to the lap, a different rest interval was used. With 1-, 2-, and 3-minutes of rest in-between sets, the and a standard 2-minute RI was used in between exercises, the study represents more or less what I see trainees do at the gym on a daily basis, as well... ok, the lazy "I just want to be strong"-10-minutes-of-rest-between-sets-fat-ass was not accordingly represented in the study at hand, but lets be honest, how many of the average trainees do actually fall into this category? I mean, if you ask people why they are going to the gym, they will either lie or tell you that they are there to "look better naked".The protocols consisted of performing 5 sets of the bench press and 5 sets of the back squat for up to 10 repetitions using 75% of their predetermined 1RM. The BP group performed the bench press first, whereas the S group performed the back squat first. For all exercises, resistance remained constant while total numbers of repetitions were recorded. Heart rate and oxygen consumption data were collected during the entire protocol. In addition, a linear position transducer (Tendo Sports Machines, Trencin, Slovak Republic) was attached to the bar to measure power and velocity during each completed repetition."
Find out how to optimally train your legs - The SuppVersity EMG Series - Gluteus, Quads & Co | read more
"Looking good naked" is a valid training goal, folks - so admit to it!
For most people sculpting their body may be only one of the reasons, but in the end, it usually comes down to this and "health" or "fitness", when youre getting honest answers from gym users.
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| Figure 2: The amount of energy the trainees expended on bench presses and squats was significantly higher with the 1-min rest periods (17% and 36%, for squats; 8% and 18% for bench presses; data based on Ratamess. 2014) |
And what about building muscle? There is insufficient data to draw a firm conclusion, but based on the few hardly comparable studies we have suggest that shorter rest times in the 1-2 minute realm are also associated with a more pronounced growth stimulus (Willardson. 2006; de Salles. 2009) and have either no or a hardly significant, yet positive effect on muscle growth (Ahtianen. 2005; Willardson. 2008). Resting for more than 2 minutes between sets does therefore make sense only if you are training for strength.
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| Short rest times + 6 Simple Rules of Reasonable Weight Loss = Succes! |
Especially for the leaner folks out there, "burning fat" is absolutely irrelevant. In fact, the whole HIIT research appears to suggest that short intense, highly glycolytic exercise regimen are more suitable to shed body fat for athletic individuals than arduous multiple-hour workouts in the non-existing (!) "fat burning zone".
The reason I still recommend LISS as a preferable type of cardio training for the advanced trainee with three to four resistance training sessions per week is that all the "high intensity stuff" (dont neglect your strength workouts!) is going to overtax the sympathetic nervous system. The classic light-intensity steady state (LISS) work, on the other hand, offers a welcome parasympathetic stimulus to balance all the intense explosive training youre doing at the gym.
Never train to burn fat! I know this article could create the impression that it would be worth going to the gym to "burn fat", but in the end, the main determinant of fat loss is your diet. If the latter aint in check, all the training is not going to help. So, you better think of your workouts as the tool to control the fat / muscle loss ratio on a diet.
Bottom line: If "looking good naked" is your goal and "losing fat" among your top priorities, the results of the study at hand clearly support the longstanding wisdom that cutting back on your rest times will give you the edge.You got to be careful, though, without cutting back on your energy intake and following the 6-simple rules of reasonable weight loss, you are not going to be very successful. No matter, if you rest for 1, 2, 3 or 20 minutes - diet and exercise, exercise and diet: If you want to look good naked, the two are simply the front and back of a single coin - you cannot separate them.
- Ahtianen, Juha P., et al. "Short vs. long rest period between the sets in hypertrophic resistance training: influence on muscle strength, size, and hormonal adaptations in trained men." The Journal of Strength & Conditioning Research 19.3 (2005): 572-582.
- de Salles, Belmiro Freitas, et al. "Rest interval between sets in strength training." Sports Medicine 39.9 (2009): 765-777.
- Ratamess, Nicolas A., et al. "Acute Oxygen Uptake and Resistance Exercise Performance Using Different Rest Interval Lengths: The Influence of Maximal Aerobic Capacity and Exercise Sequence." Journal of Strength & Conditioning Research 28.7 (2014):1875–1888.
- Willardson, Jeffrey M. "A brief review: factors affecting the length of the rest interval between resistance exercise sets." The Journal of Strength & Conditioning Research 20.4 (2006): 978-984.
- Willardson, Jeffrey M., and Lee N. Burkett. "The effect of different rest intervals between sets on volume components and strength gains." The Journal of Strength & Conditioning Research 22.1 (2008): 146-152.
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