No significant difference between one set training and multiple sets training

In a study done at the University of Florida, trainees with at least one year of experience were divided in two groups. One group did single sets of eight to twelve reps and the other group did three sets within the same rep range.

Both groups showed similar increase in strength and endurance, and equally gained lean muscle mass and lost fat.

I personally had several years of training experience with single sets exercising (not counting the warm up sets). That is how one of the best bodybuilders ever used to train and win – Dorian Yates.

I, too have to say that the gains are similar if not better in favor of the single set training.

Aftermath

The competition in Miami is behind now.

I took the disappointing (for me) 4^th place. Why disappointing? Because I have been third twice in Muslcemania would events.

The competitors ahead of me were a lot bigger than me. It makes me wonder if the number of natural athletes is the bigger number or those who somewhere in their (may be) off-season training use banned substances is the bigger one…

Any way, even if I competed with myself only on the stage I wouldn’t be satisfied by the shape I was in during the competition. The first day (pre-judging) it seamed as if I was still holding water under my skin.

The competitors that placed before me where definitely more defined and with better separations, striations in the gluts and so on.

In other words I deserved what I was given as a placement. I don’t seek the reason in anybody else but me. I don’t blame the judges nor I blame the rest of the competitors.

I know what mistakes I made in the last several says of my pre-contest dieting and I know what body parts I should work on to further improve if I want to be more competitive…

I will post pics soon on my web site. I will also post a video with my routine. I will let you know by posting here…

-Ivan

California settles with Xenadrine maker for $1M

"Associated Press

SACRAMENTO, Calif. - California and 10 local prosecutors have reached a $1 million settlement with diet-pill maker Nutraquest Inc., which was accused of using deceptive techniques to sell weight-loss products that contained ephedra.

The Food and Drug Administration banned ephedra in April 2004 after it was linked to dozens of deaths and thousands of reports of health problems such as heart attack or increased blood pressure.

A federal judge subsequently lifted the FDA ban for supplements containing smaller doses, but the FDA determined the supplement presents an unreasonable risk of illness or injury at any dose and is appealing the judge's ruling.

Nutraquest Inc. was accused in a lawsuit filed by the California prosecutors of making numerous deceptive advertising claims about its best-selling diet pill, Xenadrine RFA-1.

Among the claims, Nutraquest said the drug was "clinically proven to increase fat-loss by an unprecedented 1,700 percent," and is "the only diet supplement in the world clinically proven to increase fat loss by an extraordinary 38.6 times more than diet and exercise alone."

Nutraquest filed for bankruptcy protection in 2003 after a flood of lawsuits claiming the ephedra in Xenadrine caused medical problems, including at least one death.

As part of the settlement announced Thursday, Nutraquest president Robert Chinery is required to pay $600,000 in civil penalties and $400,000 in costs.

The prosecutors are Attorney General Bill Lockyer, the city attorney of San Diego and district attorneys in Alameda, Kern, Marin, Monterey, Napa, San Benito, San Francisco, Solano and Sonoma counties.

Some people who bought the diet pills also will be eligible for restitution as part of the bankruptcy proceedings."

My comments: No, ephedra shouldn't be banned. There are tons of other products that are advertised out there with the blessing of FDA, and that possess far bigger threat for the users then ephedra.

And, yes, manufacturers have to pay for making false claims. That's being going on for too long. They have to start getting punished to stop, or at least decrease the deceptive advertising claims…although Nutraquest and the rest, being accused are the smallest of the players...We know who the big are.

A “pre-contest” snapshot posted…

Hi. Sorry I haven’t posted here in a few days. The reason is I am in my last days of my pre-contest preparation and I am trying to stay focused and take care of the last touches on my physique.

I took, though a snapshot on Sunday evening (as promised). It’s on my web site, along with the latest around my preparation for the Superbody in Miami on Friday this week. Check it out. Click on the title and you will be taken to my web site. Look in the “News” section.

Later;-)

Ivan

Getting closer to competition

Less than 12 days to Superbody in Miami. For those of you who don’t know the closer a bodybuilder gets to a competition the harder it gets.

The diet is absolutely strict. The calories vary. Every competitor has a different way to spend the last two weeks prior to competition. That’s because he/she knows what works best for him/her in these last days. It’s all based on previous experience.

I don’t want to get into details about my diet and training routines now, but I will say that these are my hardest days. It gets easier two-three days before competition.

What’s most important is if I make a mistake now it will be too late to fix. One little mistake might throw me off… The key is to stay focused and to observe my body hourly and make slight adjustments if necessary but right on time...

I will be posting more on my last days of preparation…

Ivan

Two weeks to competition

In fact, less than two weeks till my competition in Miami on June 23-24^th. I am at the end of a tough week of extensive carb depletion. Tomorrow is my carb up day.

I weighed myself this morning. The scale showed 170LB and that’s without any glycogen in my body but with some water retention still from the normal sodium levels. After tomorrow I will be probably 172LB. And then carb depletion again till three days before my contest.

Like I said I plan on being 163-164LB without the subcutaneous water on Friday 23^rd.

I will be posting more on how my last days of my preparation are going.

Dieting practices, weight perceptions, and body composition: A comparison of normal weight, overweight, and obese college females

Brenda M Malinauskas¹ , Thomas D Raedeke² , Victor G Aeby³ , Jean L Smith¹ and Matthew B Dallas^1
1Department of Nutrition and Hospitality Management, East Carolina University, Greenville, North Carolina, USA ²Department of Exercise and Sport Science, East Carolina University, Greenville, North Carolina, USA ³Department of Health Education, East Carolina University, Greenville, North Carolina, USA

Nutrition Journal 2006, 5:11 doi:10.1186/1475-2891-5-11

Abstract

Background

Of concern to health educators is the suggestion that college females practice diet and health behaviors that contradict the 2005 dietary guidelines for Americans. In this regard, there remain gaps in the research related to dieting among college females. Namely, do normal weight individuals diet differently from those who are overweight or obese, and are there dieting practices used by females that can be adapted to promote a healthy body weight? Since it is well recognized that females diet, this study seeks to determine the dieting practices used among normal, overweight, and obese college females (do they diet differently) and identify dieting practices that could be pursued to help these females more appropriately achieve and maintain a healthy body weight.

Methods

A total of 185 female college students aged 18 to 24 years participated in this study. Height, weight, waist and hip circumferences, and skinfold thickness were measured to assess body composition. Surveys included a dieting practices questionnaire and a 30-day physical activity recall. Participants were classified according to body mass index (BMI) as normal weight (n = 113), overweight (n = 35), or obese (n = 21). Data were analyzed using JMP IN® software. Descriptive statistics included means, standard deviations, and frequency. Subsequent data analysis involved Pearson X² and one-way analysis of variance with comparison for all pairs that were significantly different using Tukey-Kramer honestly significant difference test.

Results

Outcomes of this study indicate the majority of participants (83%) used dieting for weight loss and believed they would be 2% to 6% greater than current weight if they did not diet; normal weight, overweight, and obese groups perceived attractive weight to be 94%, 85%, and 74%, respectively, of current weight; 80% of participants reported using physical activity to control weight, although only 19% exercised at a level that would promote weight loss; only two of 15 dieting behaviors assessed differed in terms of prevalence of use among groups, which were consciously eating less than you want (44% normal weight, 57% overweight, 81% obese) and using artificial sweeteners (31% normal weight and overweight, 5% obese); and the most prevalent explicit maladaptive weight loss behavior was smoking cigarettes (used by 9% of participants) and most unhealthy was skipping breakfast (32%).

Conclusion

Collectively, results indicate female college students, regardless of weight status, would benefit from open discussions with health educators regarding healthy and effective dieting practices to achieve/maintain a healthy body weight. The results are subject to replication among high school, middle-aged, and older females.

Three weeks to Superbody

Actually less than three weeks to my competition in Miami. For those of you who don’t know me well, this is the third time I will be taking part in this worldwide Natural Bodybuilding show.

Each year more than 150 competitors gather to compete for the title Mr. Superbody. Each year there are surprises in many of the weight classes. And that’s what makes this competition so interesting – for the athletes as well as for the audience.

I didn’t compete last year, so I intend to be one of the surprises this time ;-) Wish me luck.

I weighed today and took my body stats. I was 173.5 LB this morning carb depleted and on an empty stomach. This is quite an improvement. Two years ago I was 168 LB.

So any way, it’s a countdown – less than three weeks;-) and then we will know if I placed according to what I expected or there was a bigger surprise then me in my class..

A new sweetener

A new sugar and artificial sweeteners substitute is making its way to the dieter’s table these days. Its name is oligofructose. It is a subgroup of the inulin – a type of natural fiber.

Oligofructose is not digestible in the human intestines, therefore it has a very low caloric value. It acts as soluble fiber in the digestive tract.

One more good property: it is considered to be a prebiotic – a substance that promotes the growth of probiotics (bifidobateria). Oh, one more. It bakes as regular sugar;-)

If you want to try it, you can by it from http://www.lowcarbspecialties.com/sweet_perfection.html