Kiefer: The Original S.H.I.T.™

Book Excerpt: Carb Back-Loading

April 2, 2013 By DH Kiefer 11 Comments

Don’t Let Training Derail You Although this is a book about targeted performance nutrition, the outlined plan relies heavily upon training for its efficacy. I need, therefore, to discuss training—and what qualifies as acceptable. When it comes to Carb Back-Loading, not all training is created … [Read more...]

Filed Under: Featured Tagged With: Build Muscle, carb back-loading, carb backloading, crossfit, diet, eccentric training, endurance training, Fat Loss, Glucose, Hypertrophy, Insulin, marathon, Muscle Gain, Muscle Growth, Muscles, Nutrition, performance, post training, Post-Workout, reps. weight loss, Resistance Training, Shockwave Protocol, Strength Training, Tglut, tGLUT translocation, training, translocate tGLUT, weight training, Workout

The Cortisol Challenge

March 28, 2013 By DH Kiefer 17 Comments

I know, it's a stupid fucking title for an article, but in this case, I'm challenging you to know your enemy. This is simple advice we’d all do well to follow, but in bodybuilding it’s easier said than done. The hormone cortisol is a prime example. Ask any bodybuilder—even the top guys in the world, … [Read more...]

Filed Under: Featured Tagged With: Anabolic Effect, Bodybuilder, bodybuilding, carb back-loading, carbds, Catabolic, catabolic effect, Cholesterol Levels, Cortisol, Fat Burning, Fat Loss, free-fatty acids, gain muscle, glucocorticoids, hormone, Immune System, John “Mountain Dog” Meadows, John Meadows, lipolysis, metabolization, Mountain Dog Diet, Mountain Dog Training, no breakfast, Testosterone, Testosterone Levels, Triglycerides

Book Excerpt: Carb Back-Loading

March 25, 2013 By DH Kiefer 7 Comments

Exercise a Little Control It probably sounds as though insulin sensitivity lies beyond our control. Muscles will, however, use sugar efficiently—in high-volume—without manipulating insulin sensitivity. Bypassing the whole sensitivity paradigm and moving tGLUT to the surface of cells is both … [Read more...]

Filed Under: Featured Tagged With: Depleting Glycogen Stores, Fat Cells, Glucose, Glycogen Stores, Insulin, Insulin Sensitivity, insulin-independent translocation, Muscle Cells, Muscle Tissue, non-insulin-mediated translocation, post-training nutrition, Resistance Training, Tglut, tGlut manipulation, tGlut stimulation, translocate tGLUT, type II diabetes, type II diabetics

Shockwave: Nothing More, Nothing Less

March 24, 2013 By DH Kiefer 12 Comments

In anticipation of the upcoming release of the next Shockwave Protocols programming system, here’s a newly edited re-release of the original introductory Shockwave article (Shockwave 1.0) from two years ago. We’re a few versions in at this point, with the biggest one to come, but this blast from the … [Read more...]

Filed Under: Featured, Training Tagged With: 5/3/1, anabolic potentiator, Bench Press, carb back-loading, carb backloading, carb nite, Chris Thibaudeau, Deadlift, fuzzy logic, heavy duty, Heavy Duty Training, poliquin principles, Shockwave Training, Squat, Stretch relax, Stretch Shortening Cycle, The Carb Nite Solution, The Shockwave Protocols, Thib, Thip

Book Excerpt: The Carb Nite Solution

March 19, 2013 By DH Kiefer 14 Comments

First it was no food, and then no fat, and now it’s no carbs. As you tell friends about your new diet, you’re warned—no, almost threatened, with a list of ailments: an inability to think, bad breath, clogged arteries, obesity, and cancer. Finally, your nutritionist strikes the deathblow: your body … [Read more...]

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Anabolic Cardio

March 17, 2013 By DH Kiefer 32 Comments

When you want to reach ridiculously low levels of body fat, what’s the first thing conventional wisdom tells you to do? More cardio. The idea, then, is to put in hours and hours of work on treadmills, ellipticals, and bikes, right? That, conventional wisdom says, is how you’ll get the fat off. … [Read more...]

Filed Under: Featured, Training Tagged With: Aerobic Exercise, American Journal of Clinical Nutrition, Anabolic Cardio, Bike, Body Fat, Burning Fat, cardio, Cardio Anabolic, Cycle, Elliptical, Energy-Producing Mitochondria, Glucose, GLUT4, High Intensity Interval Training, HIIT, Hypertrophy, Insulin-Regulated Translocation, Journal of Applied Physiology, Journal of Strenght and Conditioning Research, Leucine, Leucine-Enriched Amino Acids, Lower Cadence, Mitochondrial Biogensis, Mitochondrial Density, mtor, mTOR Pathway, Muscle Growth, Muscle Oxidation, Myofibrillar Nuclei, Post-Exertion Protein Synthesis, Steady State Cardio, Strength-Endurance Cycle, Supplementation, Testosterone Levels, Timed Rest Periods, Treadmill, Workout Volume

Eat Fat. Burn Fat.

March 15, 2013 By DH Kiefer 39 Comments

In my early days of spreading my crazy dieting Gospel—we’re talking over ten years ago now—I’d get bombarded with one question over and over, and it’s one people still sling my way: Do you need to eat fat to burn fat? … [Read more...]

Filed Under: Featured, Nutrition Tagged With: Amino Acids, Body Tissue, Bodybuilding Gurus, Branched-Chain Amino Acid Leucine, Burn Fat, Caloric Load, carb back-loading, Carb Nite Solution, Carbon Chains, Coconut Fat, Cysteine, Cystine, Cytotechnology, Diet Gurus, Eat Fat, Eating Fat Burns Fat, Enzyme Production, Fat Cells, Fat Loss, Fatty Acid Oxidation, Glucose Transporter, GLUT, Glycerine Molecules, High-Protein Lipolytic, Hormone Secretion, Hormone-Sensitive Lipase, HSL, Ingesting Carbs, Ingesting Protein, Insulin, Insulin Release, Ketone Production, Ketones, Leucine, Lipoprotein Lipase, Logic, Long Carbon Chains, LPL, MCT, MCT Oil, Medium-Chain Triglyceride, Methionine, Muscle Gain, Muscle Tissue, Triglycerides

Who Wants To Be A Fitness Model?

March 13, 2013 By DH Kiefer 14 Comments

By Ian Spanier Want to be a fitness model? Sounds like a cool and easy way to make a living, doesn’t it? All you have to do is train all day, keep your diet on point, get your spray tan right, and start calling magazine editors and ad agencies, and the photo shoot offers—and then the checks, … [Read more...]

Filed Under: Featured Tagged With: Abdominals, Ad Agencies, Advertising Image, Advertising Work, Bench Press, Bicep Curl, Celebrities, Cover Image, Dumbbells, Europa Sports, Exercise Form, Female Models, Fitness Industry, Fitness Model, Fitness Photographer, FLEX Magazine, Gaspari Nutrition, Ian Spanier, Improper Diet, Leanness, Lethargic, Lighting, Magazine Article, Magazine Editors, Magazine Work, Male Models, Men's Fitness, Muscle & Fitness, MuscleMag, Muscular Development, Photo Shoots, Photographer, Photographer Shoot, Product Shot, Professional Athletes, Shape Magazine, Spray Tan, Vascularity

Training on the Bleeding Edge: Joel Jamieson and BioForce HRV

March 12, 2013 By DH Kiefer 5 Comments

Be brutally honest with yourself right now. What do you really want to look like? How do you really want to be able to perform? Most guys these days, when asked, will tell you they want to look and perform like they fight in the UFC. They may or may not want to get elbowed or choked on a regular … [Read more...]

Filed Under: Featured, Training Tagged With: Active Recovery, Athletes, Benson Henderson, Bioforce HRV, BioForce HRV 2.0, College Football, Daily Readings, Demetrious Johnson, Gas Tank, Georges St. Pierre, Heart Rate Monitor Strap, HRV Patterns, HRV Score, HRV Scores, Jim Laird, Joel Jamieson, Jon Jones, Joseph Benevidez, Matt Hume, Mighty Mouse, Military, mma, Mobile App, NFL, Phil Davis, Recovery, Shockwave Protocol, State of Readiness, Tim Boetsch, training, Training Program, Training Session, Training Tool, UFC, UFC Flyweight Championship, Urijah Faber

Ask Kiefer: Your Questions Answered

March 10, 2013 By DH Kiefer 27 Comments

You’re asking plenty of questions via Facebook and Twitter. We’re answering them. Here are responses to the best inquiries of the past week: If I’m training fasted in the morning, what are your thoughts on acesulfame potassium (acesulfame K)? Okay, or no? I’d say yes, it’s okay. The rise in … [Read more...]

Filed Under: Featured Tagged With: Acesulfame K, Acesulfame Potassium, Age, Anabolism, BCAAs, Blood Test, Body Fat, Body Part Split Sessions, Carb Nite Solution, Carbs, Catabolic, Circadian Rhythms, Creatine Absorption, Creatine Hydrochloride, Creatine Monohydrate, Creatine Phosphate, Fatty Acids, Flu, Fructose, Gliadin Protein Fraction, Glucose, Glucose Metabolism, GLUT4 Translocation, Glutamine, Gluten, Immune System, Inflammation, Insulin, Insulin Insensitivity, Insulin Resistance, Insulin Spike, Ketogenesis, Ketones, Ketosis, Kiefer, Leucine, Liver, Mass Gainer Shakes, Morning Shift, Morning Training, Muscle Mass, Nicotine, Nicotine Gum, Night Shift, Post Workout Shake, Post-Workout Meals, Pre-Mixed Shakes, Q&A, REE, Resistance Training, Resting Energy Expenditure, Rotating Shifts, Solubility, Stress, Sucrose, Swing Shift, Urinate, Whole Food