Tag: Lowery

Fat Loss Hypertrophy

Maintain muscle while stripping fat

Dr Jacob Wilson is director of the skeletal muscle and sports nutrition laboratory at the Department of Health Science and Human Performance at the University of Tampa. Ryan Lowery is senior research scientist at Department of Health Science and Human Performance at the University of Tampa, with a focus on sports nutrition and supplementation. In the Western world there is a prevailing mentality of wanting things instantly, especially in the field of fitness. We don’t have time to wait for the results of our hard work to be realised. We want to be lean and ripped yesterday, and not have…

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Nutrition

Can you reverse diet on high-fat foods?

Having spent months of hard work getting lean the last thing you want is to gain fat when your diet ends and following a high-fat approach could help you stay in the best possible shape, say Jacob Wilson and Ryan Lowery Iron Insights Required research There is no research that proves how to best come off a very restricted diet without storing fat, so we’re examining whether a ketogenic approach post-diet can prevent overspilling. Better results We know that a very high-protein diet can be followed without increased fat gain and we want to know whether a high-fat approach post-diet…

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Fat Loss Hypertrophy

7 ways to train like a pro bodybuilder

Dr Jacob Wilson is director of the skeletal muscle and sports nutrition laboratory at the Department of Health Science and Human Performance at the University of Tampa. Ryan Lowery is senior research scientist at Department of Health Science and Human Performance at the University of Tampa, with a focus on sports nutrition and supplementation. 1 Engage your mind Focusing on the muscle is everything and there is data to support the mind-muscle connection that Ben preaches constantly. Does this mean you have to move the weight super slow? Absolutely not. However, using MIV (maximal intended velocity) whilst focusing on the…

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Fat Loss Hypertrophy Nutrition

Is a keto diet the best way to build muscle?

Dr Jacob Wilson is the CEO of the Applied Science and Performance Institute. He is based in Tampa, Florida. A ketogenic diet is typically high in fat, with moderate consumption of protein, and very low in carbs, typically just 5% of total daily calories, all of which come from leafy greens. This dietary approach forces your body to switch from using glucose as its main fuel source to ketones, which are compounds formed in the liver by the breakdown of fatty acids. The ketogenic diet has received a lot of attention for its ability to aid with several diseases, including…

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Fat Loss Nutrition

Could a keto diet be the future of fitness?

Research into the potential benefits of following a high-fat, low-carb diet could not only improve your physique, but also be the key to living a longer, fitter and mentally alert life, say Jacob Wilson and Ryan Lowery Iron Insights Carb considerations So much research needs to be done around keto dieting, including how the introduction of a small amount of carbs around training could help performance and aesthetics, whilst staying in ketosis. Protein impact We also need to examine how high protein intake can go before the body moves out of ketosis because this could have a profound impact on…

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Fat Loss Nutrition

What carbs can you eat on a keto diet?

When you have a limited amount of carbs in your diet you need to use them wisely with micronutrient-dense foods, say Jacob Wilson and Ryan Lowery Iron Insights 1 Go green The main carb source when you’re on a ketogenic diet should be fibrous vegetables. If you’re only having 30g to 50g of carbs a day then most of that should come from vegetables. Broccoli and other greens are ideal. 2 Berry good The fruits that you could have sparingly are mixed berries. You can even make ketogenic ice cream by mixing heavy cream, ice and adding a few berries.…

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Nutrition

Should you try a ketogenic diet?

Adopting a high-fat and very low-carb diet that switches your body’s primarily fuel supply from glucose to ketones could help you get bigger and leaner, say Dr Jacob Wilson and Ryan Lowery Ketogenic diets rose to popularity in the 1920s and 1930s as a measure to control epileptic fits in children, after it was found that following a high-fat, moderate-protein, and low-carb diet reduced the frequency of attacks. Only recently has it been studied in healthy adults as a potentially valuable nutritional strategy for improving body composition. Research coming out this summer from the University of Tampa suggests that it…

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Fat Loss Hypertrophy Recovery Strength

Should you adjust how you train based on how you feel?

Tackling tough sessions when feeling great and easier workouts when you’re struggling can lead to far superior gains, says Jacob Wilson and Ryan Lowery Iron Insights Auto-regulatory training This approach means you perform a certain session based on how you feel. If you have a hard session planned but feel like garbage, you are better off switching sessions and doing some easier work. Rate of perceived recovery Using a scale from one to ten you assess how well you feel, which dictates what type of session you should do. You still need to get all the different workouts in each…

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Fat Loss Hypertrophy Nutrition Strength Supps

The future of fitness

Professor Stuart Phillips is Professor at the Department of Kinesiology, Exercise Metabolism Research Group at McMaster University, Canada Which aspects of your current research are proving most interesting right now? The tremendous variability we see in terms of hypertrophy and strength gains. Some people just don’t grow – or get strong – and I’d like to know why. Not that people can’t make gains, but no matter how hard some people work, what they eat, or what programme they are on, there’s never huge positive physiological adaptations. It actually appears that no matter what nutrition or supplements the people I’m…

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Hypertrophy

What’s the most important workout variable?

The next big trend in weight training for hypertrophy will revolve around alternating phases of higher workout frequency per week to stimulate greater muscle protein synthesis, says Jacob Wilson and Ryan Lowery Iron Insights Practice makes perfect Most people train a muscle group once or maybe twice a week. Would a baseball player take batting practice only twice per week? Lifting weights is a skill that requires frequent training practice. Increase protein synthesis Research suggests that the duration of post-training protein synthesis decreases as your body adapts, so increasing training frequency could reignite this process to lead to greater muscle…

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