Tag: Wilson

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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Hypertrophy

Do this between sets to add muscle

Stretching while you rest between sets can drastically increase skeletal muscle mass as well as improving mobility, if you apply it correctly, says Dr Jacob Wilson 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. He is based in Tampa, Florida. A lot of people rarely bother to stretch because they think it’s boring and will only improve mobility, having no effect on muscle size or strength. But that’s not the case. In a study at the University of Tampa we made well-trained…

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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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Recovery Supps

The new supp that speeds up recovery

A new and more effective form of calcium HMB is on its way, and it could help you add size, strength and power, says Dr Jacob Wilson We are always looking for the next big thing in sports supplementation. We’ve done a lot of research on calcium HMB so we know that in situations where there is a lot of muscle damage it helps speed recovery The problem is that it’s best taken before exercise and takes around 90 minutes to peak in the blood. This is far from ideal if you, like me, train first thing in the morning…

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Fat Loss

Why you should ditch low-intensity cardio

The more time you spend doing steady-state cardio training, both in terms of session duration and session frequency, the greater your risk of losing lean muscle mass, says Jacob Wilson and Ryan Lowery Iron Insights Diminishing returns One of the biggest problems with cardio training is that you lose muscle on a dose-dependant ratio, so the longer you do, and the more frequently you do it, the more muscle tissue you lose. All-out effort Our lab compared high-intensity Wingate bike sprints against 60-minute steady-start cardio. The second group lost muscle mass and gained fat. The first group gained muscle and…

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