Resistance Training Archives - Athlete.io - Formerly DangerouslyHardcore.com

From Bookworm to Bikini: Week Ten

April 22, 2013 By Caroline Gick 8 Comments

By Caroline Gick What’s your favorite body part? My shoulders are definitely mine. I like them now, and I like them even better compared to what they used to be. Every time I see my shoulders in the mirror, I have a clear reminder of what hard, focused work can do for me. This makes me proud of … [Read more...]

Filed Under: Featured Tagged With: anterior delts, athletic physique, barbell press, Build Muscle, building mass, building shoulders, cable machine, carb back-loading, carb nite, Carb Nite Solution, Carbohydrates, Carbs, Caroline Gick, cbl, CNS, Contest Prep, contest preparation, deltoids, delts, dieting, dumbbell press, Eccentric Loading-Explosive ConTraction, eccentric training, ELECT, endurance running, figure competition, front delts, front lateral raises, Kiefer, leaning side laterals, Leucine, medial delts, NPC, one-arm isolation row, Partitioned Set Ramping, Photo Shoot, posterior delts, Protein Shake, PSR, Push Press, rear delts, Resistance Training, Sculpted Shoulders, sculpting shoulders, Shoulder Exercises, shoulder press, shoulder workout, Shoulders, side lateral raises, smith machine, training, upright row

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

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

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

The Cute Girl Guide to Carb Back-Loading

February 7, 2013 By Staff 20 Comments

I was raised in the 1980’s, where most people’s idea of exercise was Jane Fonda attempting to give us aerobics instruction on VHS with Michael Jackson’s “Can You Feel It?” playing in the background. Back then, I watched my mother go on just about every diet there was. The entire decade was a sad … [Read more...]

Filed Under: Featured Tagged With: Anna Shammas, Bikini, Blood Sugar, Body Composition, Breakfast, Build Muscle, Calorie Counting, Calories, carb back-loading, carb nite, Carbs, cardio, Cobb Salad, Consistency, Deadlift, Dinner, Exercise Video, Exercising, Fat, Fat Fuel, Green Beans, Heavy Cream, High Intensity Interval Training, HIIT, Jane Fonda, Leg Workout, Lifting Weights, Lower Body Pull, Lower Body Push, Macronutrients, Michael Jackson, Overripe Banana, Patience, pilates, Preparation, Preparing Meals, Protein, Resistance Training, Rest Days, Shockwave Protocol, Squatting, Steak, Tight Legs, Toned Arms, Upper Body Pull, Upper Body Push, Upper Body Strength, Vegan, Vegetables, Yoga

The Ultimate Guide To Creatine Supplementation Part 2

January 27, 2013 By DH Kiefer 16 Comments

In the Part 1 of this series, I explained what creatine is and what it does in the body. The details may seem unimportant. Most of the so-called “experts” seem to think that. But in order to understand and interpret the science, we need to understand creatine at the most basic level so we can … [Read more...]

Filed Under: Featured, Nutrition, Products Tagged With: ADP, Anabolic, Anabolic Process, ATP, Calcium, Catabolic, Catabolic Process, Creatine, Creatine is Anti-Catabolic, Creatine Phosphate Transport System, Creatine Supplementation, Creatine Transport System, Cyclic-Ketogenic Diets, Energy Systems, Extra-Cellular Pools, Fast Twitch Muscles, Fibers, Floud Content, Fluid Retention, Glucose Reserves, GLUT4, GLUT4 Transporters, Glycogen, Hydrogen, Intra-Cellular Pools, Ion Carriers, Lean Body Mass, Magnesium, Mass-Market Supplements, MHC Type I, MHC Type II, Mitochondria Transport System, Mitochondrial Respiration, Muscle Builder, Muscle Fatigue, Muscle Protein Breakdown, Muscle Tissue, Muscular Hypertrophy, Myosin Heavy Chain, Potassium, Protein, Protein Synthesization, Protein Turnover Rate, Rebuilding Muscles, Resistance Training

Should You Workout During the Prep Phase on Carb Back-Loading and Carb Nite

December 18, 2012 By DH Kiefer 1 Comment

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Filed Under: Video Tagged With: 5-3-1, Accelerating Preparation Phase, Adjusting Workout Volume, Carb Back Loading Prep Phrase, Carb Back Loading Preparation Phrase, CBL Training Program, Feeling Bad During Preparation Phrase, Glycogen Stores, Heavy Duty Training, High Intensity, Higher Volume Training is Better, HIIT Training, Lack of Carbs, Resistance Training, shockwave, Slow Recovery, Transition Between Low Carb and High Carb

Does Lifting Weights Make Women Bulky?

November 28, 2012 By DH Kiefer 4 Comments

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Filed Under: Video Tagged With: Amplifying Metabolism, Body Shape, Bone Density, Burning Glyogen, Calcium Supplements, Carbs Stored As Glyogen, cardio, Chronic Suppression of Thyroid Hormone, Does Lifting Weights Make Women Bulky, Fat Cells, Genetic Freak, Glute 4 Simulation, Glycolytic State, Glyogen Stores, Heavy Resistance Training, Impact Aerobics, Low-T 3 Syndrome, Muscle Simulation for Absorbing Carbs, Osteopenia, Osteoporosis, Resistance Training, Running, Strong Bones, Strong Muscles, Tglut, Upregulating Special Proteins, Why Women Should Resistance Train, Women Bone Density

How To Fix the Thanksgiving Damage: HIIT Training For Rapid Fat Loss and Muscle Gain

November 23, 2012 By DH Kiefer 7 Comments

When you're trying to fix the damage from your Thanksgiving feast, HIIT workouts combined with resistance training is your solution, but there are differences between men and women in this regard. In this video, Kiefer explains how to get back on track after Thanksgiving, using HIIT Training, Carb … [Read more...]

Filed Under: Video Tagged With: Burning Carbohydrates, Burning Glycogen, carb back-loading, carb nite, Cranberry Sauce, Curling, Excess Muscle Damage, Forcing Muscles to Use Glycogen, Glycogen Reserves, Glycolytic State, High Intensity Interval Training, Higher Reps, HIIT Session, HIIT Training, HIIT Workout, Hitting the Weights, Ketogenic, Low Intensity, Mashed Potatoes, Men vs Women, Resistance Training, Sprint, Sweet Potatoes, Thanksgiving, Workout