samedi 30 novembre 2019
Three Custom Holiday Gifts for Runners
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vendredi 29 novembre 2019
Dr. Janette Sherman, 89, Early Force in Environmental Science, Dies
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New Strawberry-Flavored H.I.V. Drugs for Babies Are Offered at $1 a Day
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A Change in Medicare Has Therapists Alarmed
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Plating Memory
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mercredi 27 novembre 2019
M.R.I.s Can Better Detect Cancer in Women With Dense Breasts, Study Finds
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Swimmers Beware of Deep Brain Stimulation
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For Millennials Making Their Way, a Detour: To Caregiving
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Where the Nurse Prescribes Heroin
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What to Consider Before Trading Your Health Data for Cash
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Don’t Get Mad, but ‘Hangry’ Isn’t Really Angry
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For Millennials Making Their Way, a Detour: To Caregiving
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Eating After You Exercise May Provide Added Fat-Burning Benefits
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mardi 26 novembre 2019
It’s Not Just Poor White People Driving a Decline in Life Expectancy
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C.D.C. Reports More E. Coli Illnesses Linked to Romaine Lettuce
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Ethel Paley, Champion of Nursing Home Patients, Dies at 99
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University Reverses Its Decision to Stop Accepting Medicaid
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Measles Cases Continue to Rise Around the World
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He Had a Temporary Blast of Amnesia. What Was Going On?
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lundi 25 novembre 2019
The Zen of Weight Lifting
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How Not to Feel Dead Tired This Winter
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‘I Have a Ph.D. in Not Having Money’
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The Costly, Life-Disrupting Consequences of Poor Diabetes Care
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14,000 Lives: ‘Rare Case Where Racial Biases’ Protected Blacks
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Sticking to My Own Premises
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Air Pollution May Damage the Brain
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dimanche 24 novembre 2019
‘Public Option’ Draws Voters Unsure About ‘Medicare for All’
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samedi 23 novembre 2019
Juul Says Its Focus Was Smokers, but It Targeted Young Nonsmokers
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A Do-Anywhere Full-Body Workout
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Fitting in Family Fitness at the Holidays
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vendredi 22 novembre 2019
Trump Warns a Flavor Ban Would Spawn Counterfeit Vaping Products
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It’s Enrollment Time for Obamacare
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The Zen of Weight Lifting
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Practicing Gratitude, for a Change
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jeudi 21 novembre 2019
Early Menopause Increases Heart Risks
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Thank God for Judy Blume
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Good Leaders Make Good Doctors
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How to Get Your Running in During the Holidays
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Do You Need Expert Advice on Being a Grandparent?
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mercredi 20 novembre 2019
‘I’m 17 Years Old, and I’m Terrified’: The Issues Our Readers Hope Come Up at the Democratic Debate
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Trump’s F.D.A. Nominee Sidesteps Questions About Banning Flavored Vaping Products
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Sleeping Fewer Than 5 Hours a Night Tied to Bone Problems
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AIDS Memorial Quilt to Return Home to San Francisco
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She Had Two Heart Attacks, but Normal Arteries. What Was Going On?
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mardi 19 novembre 2019
2 More States Sue Juul Over the Marketing of Its Vaping Products
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How the Brain Can Rewire Itself After Half of It Is Removed
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The Brain Benefits of Reading and Writing
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She Takes a Hands-On Approach to Health Care
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She Takes a Hands-On Approach to Health Care
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Poverty Impacts Access to Health Care. These Women Are Trying to Change That.
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For Some Children With Autism, Dance Is a Form of Expression
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Will Science Ever Give Us a Better Night’s Sleep?
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lundi 18 novembre 2019
Dread the Holidays? Feasting Together Might Actually Help
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Something in the Man’s Bed Was Making Him Sick
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Statin Drugs Not Linked to Memory Decline in Study
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Samoa Closes Schools as Measles Epidemic Kills at Least 6
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A Mother’s Love, Knitted Up in a Flock of Turkey Hats
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When Mental Illness Is Severe
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Trump Retreats From Flavor Ban for E-Cigarettes
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dimanche 17 novembre 2019
Trump Retreats From Flavor Ban for E-Cigarettes
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samedi 16 novembre 2019
Surgery for Blocked Arteries Is Often Unwarranted, Researchers Find
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vendredi 15 novembre 2019
Planned Parenthood Awarded More Than $2 Million in Lawsuit Over Secret Videos
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Whoops. Judge Reduces J&J Opioid Fine After Mistaking Thousands for Millions
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Elizabeth Warren Vows to Expand Health Coverage in First 100 Days
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To Lower Costs, Trump to Force Hospitals to Reveal Price of Care
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Apple to Ban Vaping Apps From Its Store
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jeudi 14 novembre 2019
Infants and Toddlers Eat Too Much Sugar, Researchers Say
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Dr. Wayne Bardin, 85, Innovative Researcher on Birth Control, Dies
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Here Are Good Ways Yoga Teachers Manage Touch and Consent
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Germany Mandates Measles Vaccine
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Apple’s Reach Reshapes Medical Research
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The Llama as Therapist
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To Make This Tofu, Start by Burning Toxic Plastic
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mercredi 13 novembre 2019
To Drive Down Insulin Prices, W.H.O. Will Certify Generic Versions
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To Drive Down Insulin Prices, W.H.O. Will Certify Generic Versions
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New York Identifies Hospitals and Nursing Homes with Deadly Fungus
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Dear Reader: Watch Where You’re Going
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As a Mountain Biking Motivator, Add a Little Electronic Assist
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mardi 12 novembre 2019
Another Reason to Take Your Blood Pressure Drugs: Lower Dementia Risk
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Facing ‘Certain Death,’ Boy With Vaping Injury Gets Double Lung Transplant
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For the Teen Who No Longer Wants a Period...
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Patient Care Is Wrenching: A Psychiatrist, a Nurse and a Doctor Bare All
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When Your Tween Wants to Conform to the VSCO Girl Trend
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lundi 11 novembre 2019
I Want to Look More Muscular. What’s the Best Way to Make Gains?
There’s one thing that all the biggest, most muscular people on the planet have in common.
It’s not great genetics.
(Good genes help, but plenty of people have gotten huge without having been blessed with it at birth.)
It’s not that they all just live at the gym and do nothing else, or follow some magical workout. (When it comes to building muscle, many different approaches — low rep/high weight, high rep/low weight, straight sets, supersets, and on and on — can work. There is no one that’s “best.”)
And it’s not that they’re on performance-enhancing drugs. (You can pack on plenty of muscle naturally — look no further than any drug-free bodybuilding competition for proof.)
The thing they all have in common is this:
Patience.
Not the answer you expected? Here’s why being patient is so important.
The Problem with Bulking and Cutting
First, when most people set out to build muscle, they go through a phase where they eat a lot and train a lot. You’ve probably heard it called “bulking.”
Then, after a few weeks or months, they switch. Maybe they get self-conscious about the size the gained. Or maybe they think they’re starting to look fat. So they trim back on calories and change their training to try and burn the fat off. This phase is called “cutting.”
Most people bounce back and forth between these two phases — bulking and cutting, bulking and cutting — without making any real progress. Why? Because each new phase undoes the success of the last.
On our website, we’ve talked about Set Point Theory. It’s the idea that the body identifies with a certain weight and then becomes resistant to change. In our previous article, we discussed how it applied to weight loss. It’s one of the reasons why losing weight — and keeping it off — can be so hard.
But the concept also applies to muscle gain. Your body is used to being a certain weight. When you change that through strength training, it will take measures to go back to how it was — unless you teach it that this more muscular weight is it’s new normal.
You teach your body that through what’s called a maintenance phase. In a lecture on his site Renaissance Periodization, Dr. Mike Israetel discusses how people hold themselves back if they do not include this phase in their training. (The content itself is paywalled, but totally worth buying if you like to nerd out on the science of muscle-building.)
I don’t want to give too much away or do violence to the quality and depth of his explanation. So I’ll summarize it like this: During a maintenance phase, you ease up on training a little bit. And you aim to eat what’s called an isocaloric diet, meaning you try to eat as many calories as you’d need, but not more.
Sample Muscle-Building Macronutrient Formula
This formula from Adam’s Great Abs Experiment will help:
For Total Calories Per Day:
Take the body weight you wish to maintain and multiply it by 10 if you are training 1 hour or less per week. For each additional hour you train per week, add 1 to the multiplier. So if you’d muscled up to 200 pounds, and trained 4 hours per week, you’d multiply 13 by 200 and get 2,600 calories per day as your mark. You can split that total across however many meals per day you prefer to eat (two, three, four, five, whatever).
Protein:
Eat at least 1 gram per pound of bodyweight. So if you were 200 pounds, you’d aim for 200 grams of protein (800 calories total) per day.
Fat:
Eat half a gram of fat per pound of bodyweight. So at 200 pounds, you’d target 100 grams of fat (900 calories) per day.
Carbohydrates:
Determine how many carbohydrates to eat by subtracting the protein and fat calories from your daily total, and then dividing the remainder by 4. To continue the example we’ve been using here, it would be 2,600 calories total minus 800 calories (protein) and 900 calories (fat), leaving you with 900 calories for carbs. Divide that by 4 and you get 225 calories of carbs per day.
While the length of your maintenance phase can vary, you’d want to approach it as if it were something you could do for several months or even years. Why? Because — again — you want this to be your new normal.
You want to think of building muscle not in terms of days and weeks, but months and years. The biggest, most muscular people in the world are the ones who show up for training, again and again, for years on end.
READ MORE:
Adding Muscle At Any Age: Defying Genetics And Designing The Muscle Building Workout
The New Rules Of Specialization: How To Add Muscle Mass
How To Master The Art Of “Old School” Muscle Building
5 Muscle Building Mistakes (And How To Make Gains)
The post I Want to Look More Muscular. What’s the Best Way to Make Gains? appeared first on Born Fitness.
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samedi 9 novembre 2019
Robert Norris, the Marlboro Man in Commercials, Dies at 90
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vendredi 8 novembre 2019
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jeudi 7 novembre 2019
Juul Ends E-Cigarette Sales of Mint-Flavored Pods
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mercredi 6 novembre 2019
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lundi 4 novembre 2019
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dimanche 3 novembre 2019
Scientists With Links to China May Be Stealing Biomedical Research, U.S. Says
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samedi 2 novembre 2019
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vendredi 1 novembre 2019
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