Beyond Bigger Leaner Stronger: The Advanced Guide to Building Muscle, Staying Lean, and Getting Strong
Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
Cardio Sucks: The Simple Science of Losing Fat Fast … Not Muscle
References
Chapter 3
Why Bigger Leaner Stronger Is Different
1.Cook J. Update: Men’s Health Stopped Writing New Cover Lines Years Ago. Gawker Website. https://gawker.com/5424291/update-mens-health-stopped-writing-new-cover-lines-years-ago. December 11, 2009. Accessed August 15, 2018
Chapter 5
What Most Men Will Never
Know about Getting Fit – Part 1
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Chapter 7
The 10 Absolute Worst Fat
Loss Myths and Mistakes
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15.CFR - Code of Federal Regulations Title 21. U.S. Food & Drug Administration Website. https://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfcfr/CFRSearch.cfm?fr=101.9. April 1, 2017. Accessed August 15, 2018.
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18.Horton TJ, Drougas H, Brachey A, Reed GW, Peters JC, Hill JO. Fat and carbohydrate overfeeding in humans: different effects on energy storage. Am J Clin Nutr. 1995;62(1):19-29. doi:10.1093/ajcn/62.1.19; Leaf A, Antonio J. The Effects of Overfeeding on Body Composition: The Role of Macronutrient Composition - A Narrative Review. Int J Exerc Sci. 2017;10(8):1275-1296.
19.Siler SQ, Neese RA, Hellerstein MK. De novo lipogenesis, lipid kinetics, and whole-body lipid balances in humans after acute alcohol consumption. Am J Clin Nutr. 1999;70(5):928-936. doi:10.1093/ajcn/70.5.928; Shelmet JJ, Reichard GA, Skutches CL, Hoeldtke RD, Owen OE, Boden G. Ethanol causes acute inhibition of carbohydrate, fat, and protein oxidation and insulin resistance. J Clin Invest. 1988;81(4):1137-1145. doi:10.1172/JCI113428.
20.Stallknecht B, Dela F, Helge JW. Are blood flow and lipolysis in subcutaneous adipose tissue influenced by contractions in adjacent muscles in humans? Am J Physiol Metab. 2007;292(2):E394-E399. doi:10.1152/ajpendo.00215.2006.
21.Kostek MA, Pescatello LS, Seip RL, et al. Subcutaneous Fat Alterations Resulting from an Upper-Body Resistance Training Program. Med Sci Sport Exerc. 2007;39(7):1177-1185. doi:10.1249/mss.0b0138058a5cb.
22.Vispute SS, Smith JD, LeCheminant JD, Hurley KS. The Effect of Abdominal Exercise on Abdominal Fat. J Strength Cond Res. 2011;25(9):2559-2564. doi:10.1519/JSC.0b013e3181fb4a46.
23.Leibel RL, Rosenbaum M, Hirsch J. Changes in Energy Expenditure Resulting from Altered Body Weight. N Engl J Med. 1995;332(10):621-628. doi:10.1056/NEJM199503093321001; Camps SG, Verhoef SP, Westerterp KR. Weight loss, weight maintenance, and adaptive thermogenesis. Am J Clin Nutr. 2013;97(5):990-994. doi:10.3945/ajcn.112.050310; Zinchenko A. Metabolic Damage: do Negative Metabolic Adaptations During Underfeeding Persist After Refeeding in Non-Obese Populations? Med Res Arch. 2016;4(8). doi:10.18103/mra.v4i8.908.
24.Bryner RW, Ullrich IH, Sauers J, et al. Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet on lean body mass and resting metabolic rate. J Am Coll Nutr. 1999;18(2):115-121.
25.University of Minnesota. Laboratory of Physiological Hygiene., Keys A, Simonson E, Sturgeon Skinner A, Wells SM, University of Minnesota. Laboratory of Physiological Hygiene. The Biology of Human Starvation. University of Minnesota Press; 1950.
26.Zinchenko A. Metabolic Damage: do Negative Metabolic Adaptations During Underfeeding Persist After Refeeding in Non-Obese Populations? Med Res Arch. 2016;4(8). doi:10.18103/mra.v4i8.908.
27.Bellisle F, McDevitt R, Prentice AM. Meal frequency and energy balance. Br J Nutr. 1997;77 Suppl 1:S57-70.
28.Cameron JD, Cyr M-J, Doucet É. Increased meal frequency does not promote greater weight loss in subjects who were prescribed an 8-week equi-energetic energy-restricted diet. Br J Nutr. 2009;103(8):1. doi:10.1017/S0007114509992984.
29.Leidy HJ, Tang M, Armstrong CLH, Martin CB, Campbell WW. The Effects of Consuming Frequent, Higher Protein Meals on Appetite and Satiety During Weight Loss in Overweight/Obese Men. Obesity. 2011;19(4):818-824. doi:10.1038/oby.2010.203.
30.Leidy HJ, Armstrong CLH, Tang M, Mattes RD, Campbell WW. The Influence of Higher Protein Intake and Greater Eating Frequency on Appetite Control in Overweight and Obese Men. Obesity. 2010;18(9):1725-1732. doi:10.1038/oby.2010.45.
31.Leidy HJ, Campbell WW. The Effect of Eating Frequency on Appetite Control and Food Intake: Brief Synopsis of Controlled Feeding Studies. J Nutr. 2011;141(1):15
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32.Ballor DL, Katch VL, Becque MD, Marks CR. Resistance weight training during caloric restriction enhances lean body weight maintenance. Am J Clin Nutr. 1988;47(1):19-25. doi:10.1093/ajcn/47.1.19.
33.Bryner RW, Ullrich IH, Sauers J, et al. Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet on lean body mass and resting metabolic rate. J Am Coll Nutr. 1999;18(2):115-121.
34.Walberg JL. Aerobic exercise and resistance weight-training during weight reduction. Implications for obese persons and athletes. Sports Med. 1989;7(6):343-356; Stiegler P, Cunliffe A. The role of diet and exercise for the maintenance of fat-free mass and resting metabolic rate during weight loss. Sports Med. 2006;36(3):239-262; Ballor DL, Katch VL, Becque MD, Marks CR. Resistance weight training during caloric restriction enhances lean body weight maintenance. Am J Clin Nutr. 1988;47(1):19-25. doi:10.1093/ajcn/47.1.19.
35.Sawyer BJ, Bhammar DM, Angadi SS, et al. Predictors of Fat Mass Changes in Response to Aerobic Exercise Training in Women. J Strength Cond Res. 2015;29(2):297-304. doi:10.1519/JSC.0000000000000726.
36.Melanson EL, Keadle SK, Donnelly JE, Braun B, King NA. Resistance to Exercise-Induced Weight Loss. Med Sci Sport Exerc. 2013;45(8):1600-1609. doi:10.1249/MSS.0b013e31828ba942.
37.Thomas DM, Bouchard C, Church T, et al. Why do individuals not lose more weight from an exercise intervention at a defined dose? An energy balance analysis. Obes Rev. 2012;13(10):835-847. doi:10.1111/j.1467-789X.2012.01012.x.
38.Geliebter A, Maher MM, Gerace L, Gutin B, Heymsfield SB, Hashim SA. Effects of strength or aerobic training on body composition, resting metabolic rate, and peak oxygen consumption in obese dieting subjects. Am J Clin Nutr. 1997;66(3):557-563. doi:10.1093/ajcn/66.3.557.
39.Willis LH, Slentz CA, Bateman LA, et al. Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults. J Appl Physiol. 2012;113(12):1831-1837. doi:10.1152/japplphysiol.01370.2011.
Chapter 8
The 10 Absolute Worst Muscle-
Building Myths and Mistakes
1.Clarkson PM, Nosaka K, Braun B. Muscle function after exercise-induced muscle damage and rapid adaptation. Med Sci Sports Exerc. 1992;24(5):512-520.
2.Trezise J, Collier N, Blazevich AJ. Anatomical and neuromuscular variables strongly predict maximum knee extension torque in healthy men. Eur J Appl Physiol. 2016;116(6):1159-1177. doi:10.1007/s00421-016-3352-8; Delp SL, Maloney W. Effects of hip center location on the moment-generating capacity of the muscles. J Biomech. 26(4-5):485-499.
3.Chumlea WC, Wisemandle W, Guo SS, Siervogel RM. Relations between frame size and body composition and bone mineral status. Am J Clin Nutr. 2002;75(6):1012-1016. doi:10.1093/ajcn/75.6.1012.
4.Jeevanandam S, Muthu PK. 2D:4D Ratio and its Implications in Medicine. J Clin Diagn Res. 2016;10(12):CM01-CM03. doi:10.7860/JCDR/2016/21952.9000; Van Etten LM, Verstappen FT, Westerterp KR. Effect of body build on weight-training-induced adaptations in body composition and muscular strength. Med Sci Sports Exerc. 1994;26(4):515-521.
5.Keogh JWL, Winwood PW. The Epidemiology of Injuries Across the Weight-Training Sports. Sport Med. 2017;47(3):479-501. doi:10.1007/s40279-016-0575-0.
6.Spinks AB, McClure RJ. Quantifying the risk of sports injury: a systematic review of activity-specific rates for children under 16 years of age. Br J Sports Med. 2007;41(9):548-57; discussion 557. doi:10.1136/bjsm.2006.033605; Moore IS, Ranson C, Mathema P. Injury Risk in International Rugby Union: Three-Year Injury Surveillance of the Welsh National Team. Orthop J Sport Med. 2015;3(7):2325967115596194. doi:10.1177/2325967115596194; Videbæk S, Bueno AM, Nielsen RO, Rasmussen S. Incidence of Running-Related Injuries Per 1000 h of running in Different Types of Runners: A Systematic Review and Meta-Analysis. Sports Med. 2015;45(7):1017-1026. doi:10.1007/s40279-015-0333-8.
7.Kjaer M. Role of Extracellular Matrix in Adaptation of Tendon and Skeletal Muscle to Mechanical Loading. Physiol Rev. 2004;84(2):649-698. doi:10.1152/physrev.00031.2003.
8.Willis LH, Slentz CA, Bateman LA, et al. Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults. J Appl Physiol. 2012;113(12):1831-1837. doi:10.1152/japplphysiol.01370.2011.
9.Umpierre D, Stein R. Hemodynamic and vascular effects of resistance training: implications for cardiovascular disease. Arq Bras Cardiol. 2007;89(4):256-262.
10.Church DD, Hoffman JR, Mangine GT, et al. Comparison of high-intensity vs. high-volume resistance training on the BDNF response to exercise. J Appl Physiol. 2016;121(1):123-128. doi:10.1152/japplphysiol.00233.2016.
11.Westcott WL. Resistance Training is Medicine. Curr Sports Med Rep. 2012;11(4):209-216. doi:10.1249/JSR.0b013e31825dabb8.
12.Guadalupe-Grau A, Fuentes T, Guerra B, Calbet JAL. Exercise and bone mass in adults. Sports Med. 2009;39(6):439-468.
13.Russo CR, MD. The effects of exercise on bone. Basic concepts and implications for the prevention of fractures. Clin Cases Miner Bone Metab. 2009;6(3):223-228.
14.Pratley R, Nicklas B, Rubin M, et al. Strength training increases resting metabolic rate and norepinephrine levels in healthy 50- to 65-yr-old men. J Appl Physiol. 1994;76(1):133-137. doi:10.1152/jappl.1994.76.1.133.
15.Simão R, Lemos A, Salles B, et al. The Influence of Strength, Flexibility, and Simultaneous Training on Flexibility and Strength Gains. J Strength Cond Res. 2011;25(5):1333-1338. doi:10.1519/JSC.0b013e3181da85bf.
16.Zito CI, Qin H, Blenis J, Bennett AM. SHP-2 Regulates Cell Growth by Controlling the mTOR/S6 Kinase 1 Pathway. J Biol Chem. 2007;282(10):6946-6953. doi:10.1074/jbc.M608338200.
17.Mäestu J, Eliakim A, Jürimäe J, Valter I, Jürimäe T. Anabolic and Catabolic Hormones and Energy Balance of the Male Bodybuilders During the Preparation for the Competition. J Strength Cond Res. 2010;24(4):1074-1081. doi:10.1519/JSC.0b013e3181cb6fd3; Rossow LM, Fukuda DH, Fahs CA, Loenneke JP, Stout JR. Natural bodybuilding competition preparation and recovery: a 12-month case study. Int J Sports Physiol Perform. 2013;8(5):582-592.
18.Demling RH, DeSanti L. Effect of a Hypocaloric Diet, Increased Protein Intake and Resistance Training on Lean Mass Gains and Fat Mass Loss in Overweight Police Officers. Ann Nutr Metab. 2000;44(1):21-29. doi:10.1159/000012817; Nindl BC, Harman EA, Marx JO, et al. Regional body composition changes in women after 6 months of periodized physical training. J Appl Physiol. 2000;88(6):2251-2259. doi:10.1152/jappl.2000.88.6.2251.
19.Goldberg AL, Etlinger JD, Goldspink DF, Jablecki C. Mechanism of work-induced hypertrophy of skeletal muscle. Med Sci Sports. 1975;7(3):185-198.
20.Schwanbeck S, Chilibeck PD, Binsted G. A Comparison of Free Weight Squat to Smith Machine Squat Using Electromyography. J Strength Cond Res. 2009;23(9):2588-2591. doi:10.1519/JSC.0b013e3181b1b181.
21.Schick EE, Coburn JW, Brown LE, et al. A Comparison of Muscle Activation Between a Smith Machine and Free Weight Bench Press. J Strength Cond Res. 2010;24(3):779-784. doi:10.1519/JSC.0b013e3181cc2237.
22.Escamilla RF, Fleisig GS, Zheng N, et al. Effects of technique variations on knee biomechanics during the squat and leg press. Med Sci Sports Exerc. 2001;33(9):1552-1566.
23.Kraemer W, Fry A, Warren B, et al. Acute Hormonal Responses in Elite Junior Weightlifters. Int J Sports Med. 1992;13(02):103-109. doi:10.1055/s-2007-1021240.
24.Schoenfeld BJ. The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training. J Strength Cond Res. 2010;24(10):2857-2872. doi:10.1519/JSC.0b013e3181e840f3.
25.Ibid.
26.Murach KA, Bagley JR. Skeletal Muscle Hypertrophy with Concurrent Exercise Training: Contrary Evidence for an Interference Effect. Sport Med. 2016;46(8):1029-1039. doi:10.1007/s40279-016-0496-y.
27.Jones TW, Howatson G, Russell M, French DN. Performance and Neuromuscular Adaptations Following Differing Ratios of Concurrent Strength and Endurance Training. J Strength Cond Res. 2013;
27(12):3342-3351. doi:10.1519/JSC.0b013e3181b2cf39.
Chapter 9
The 3 Little Big Things
about Rapid Fat Loss
1.Kersten S. Mechanisms of nutritional and hormonal regulation of lipogenesis. EMBO Rep. 2001;2(4):282-286. doi:10.1093/embo-reports/kve07.
2.Leaf A, Antonio J. The Effects of Overfeeding on Body Composition: The Role of Macronutrient Composition - A Narrative Review. Int J Exerc Sci. 2017;10(8):1275-1296.
3.Pal S, Ellis V. The acute effects of four protein meals on insulin, glucose, appetite and energy intake in lean men. Br J Nutr. 2010;104(08):1241-1248. doi:10.1017/S0007114510001911.
4.Salehi A, Gunnerud U, Muhammed SJ, et al. The insulinogenic effect of whey protein is partially mediated by a direct effect of amino acids and GIP on β-cells. Nutr Metab (Lond). 2012;9(1):48. doi:10.1186/1743-7075-9-48; Holt SH, Miller JC, Petocz P. An insulin index of foods: the insulin demand generated by 1000-kJ portions of common foods. Am J Clin Nutr. 1997;66(5):1264-1276. doi:10.1093/ajcn/66.5.1264.
5.Pal S, Ellis V. The acute effects of four protein meals on insulin, glucose, appetite and energy intake in lean men. Br J Nutr. 2010;104(08):1241-1248. doi:10.1017/S0007114510001911.
6.Evans K, Clark ML, Frayn KN. Effects of an oral and intravenous fat load on adipose tissue and forearm lipid metabolism. Am J Physiol. 1999;276(2 Pt 1):E241-8; Wajchenberg BL. Subcutaneous and Visceral Adipose Tissue: Their Relation to the Metabolic Syndrome. Endocr Rev. 2000;21(6):697-738. doi:10.1210/edrv.21.6.0415.
7.Meijssen S, Cabezas MC, Ballieux CGM, Derksen RJ, Bilecen S, Erkelens DW. Insulin Mediated Inhibition of Hormone Sensitive Lipase Activity in Vivo in Relation to Endogenous Catecholamines in Healthy Subjects. J Clin Endocrinol Metab. 2001;86(9):4193-4197. doi:10.1210/jcem.86.9.7794.
8.Tomiyama AJ, Mann T, Vinas D, Hunger JM, Dejager J, Taylor SE. Low calorie dieting increases cortisol. Psychosom Med. 2010;72(4):357-364. doi:10.1097/PSY.0b013e3181d9523c.
9.Hall KD, Bemis T, Brychta R, et al. Calorie for Calorie, Dietary Fat Restriction Results in More Body Fat Loss than Carbohydrate Restriction in People with Obesity. Cell Metab. 2015;22(3):427-436. doi:10.1016/j.cmet.2015.07.021; Friedl KE, Moore RJ, Martinez-Lopez LE, et al. Lower limit of body fat in healthy active men. J Appl Physiol. 1994;77(2):933-940. doi:10.1152/jappl.1994.77.2.933.
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