Kurtis Frank.

This time we're taking a close look at one item in particular - garlic. When to have it in the form of food, and when to take it in pill form; mechanisms of action ( mainly hydrogen sulphide signalling ); potential benefits to body composition and of course the various research surrounding it.

Helping us uncover this fascinating topic is Examine.com's own Kurtis Frank, joined by Strongman & Personal Trainer Josh Hewett. Details below.

Who : Nutritionist Kurtis Frank and Strongman & Personal Trainer Josh Hewett
Topic : The Health, Fitness, & Fat Loss Benefits of GARLIC
When : Wednesday Oct 2, 9pm EST
How : Watch the live stream below (we'll post the Youtube player as soon as the hangout starts), or on the Event page. We'll also post the full video here shortly after the Gymchat.

See you there.

This Week on Straight to the Bar

• Gem From The Vault : The Zercher Squat
  Scott Andrew Bird
  Unusual, challenging and extremely effective. Love it.

  
  

• Looking At : Sep 29, 2013
  Scott Andrew Bird
  We've been discussing some very interesting techniques, products and services recently. Here are the highlights.

  
  

Over to you. I'd love to hear what you think : leave your comments on the above articles, and share them with your friends/colleagues/clients and so on.
NB : If you'd like to submit your own piece for Straight to the Bar, here's how.

Video : Creating an Outdoor Sledgehammer Station

Very good explanation of an outdoor sledgehammer setup. Nice one Ross.

Gymchat 215 - The Health, Fitness, & Fat Loss Benefits of GARLIC (with Kurtis Frank)

Kurtis Frank.

This time we're taking a close look at one product in particular - garlic. When to have it in the form of food, and when to take it in pill form; mechanisms of action ( mainly hydrogen sulphide signalling ); potential benefits to body composition and of course the various research surrounding it.

Helping us uncover this fascinating topic is Examine.com's own Kurtis Frank, joined by Strongman & Personal Trainer Josh Hewett. Details below.

Who : Nutritionist Kurtis Frank and Strongman & Personal Trainer Josh Hewett
Topic : The Health, Fitness, & Fat Loss Benefits of GARLIC
When : Wednesday Oct 2, 9pm EST
How : Watch the live stream over on the main site. We'll also post the full video shortly after the Gymchat.

See you there.

Paul Teixeira.

If you missed the live stream (or just want to go over a particular point again), you can watch the entire video here.

Josh Hewett.

If you'd like to suggest a topic for a future discussion - or volunteer to be interviewed on the show - just drop us a line. Cheers.

Tip of the Week: The Benefits of Getting Your Shoes Fitted (Rather Than Fitting Them Yourself)

Each week we publish a number of tips and techniques via Twitter, Google+, the blog; and now the newsletter. Wherever you are, there's always a way to improve what you're doing.

There were a number of great points raised in Gymchat 185 - Training for Marathons & Triathlons, including this suggestion from Chas. There are real benefits to having your shoes fitted, rather than simply picking the ones you think will work well.

Well said.

Checking Out : Deadlift Domination

Deadlift Domination.

As with Deadlift Dynamite, this is an insight into Andy Bolton's own deadlift training - in the form of an 8 week training plan. The premise - increasing volume for a short period, focusing exclusively on strength gains - is interesting indeed. Definitely one to check out.

Andy Bolton's Deadlift Domination.

We'll be posting full details over on the blog shortly. In the meantime, a brief video to help explain the blob's fascinating history :

Jedd Johnson.

Good stuff.

Deadlift Domination.

As with Deadlift Dynamite, this is an insight into Andy Bolton's own deadlift training - in the form of an 8 week training plan. The premise - increasing volume for a short period, focusing exclusively on strength gains - is interesting indeed. Definitely one to check out.

Andy Bolton's Deadlift Domination.

Rock Climbing with Kiliii Fish.

Another dose of photographic goodness, this time courtesy Kiliii Fish over on Flickr. Fantastic.

NB : I'm always on the lookout for other training-related images on Flickr. If you've come across any in your travels (or love taking a few of your own), add them to the SttB group or leave a note in the comments. Cheers.

Transformation.

Before we dive into today's myths, let's take a quick look back at what was covered last time.

• Don't Eat That!
• Faster Than A Speeding Bullet
• You've Got To Eat This
• An Inch Here and An Inch There
• Zone In On Fat Loss

If you missed any, take a second to review them now.

Let's jump right into things.

6. Nothing Works Like...

Some nights it's difficult to sleep. When this happens, television can act as a lullaby soothing us to sleep.

During those sleepless nights, late night television is overrun with reruns and infomercials. Attractive fit people describe the wonders of the latest and greatest piece of equipment or workout out program. They claim it's revolutionary and guarantees incredible results in just minutes a day.

Nothing works like it. It can melt stubborn fat or build muscle better than anything else out there. Or so they say.

No one piece of equipment can do everything.

Variety is critical to success. Different exercises, different reps, and different rest periods all make your workout more effective.

7. Fuel The Fire

There are two common myths around boosting metabolism...

1. Eat breakfast
2. Eat Frequently

I'm sure you've heard people say that you have to jump start your metabolism by eating a good breakfast. Then to keep it fired up all day, it needs to be stoked with lots of tiny meals every couple of hours.

Doesn't matter if the person is a bodybuilder or looking to lose weight. Both groups are told the same myth. But it's not true for either.

Our metabolism is made of many different components. Digestion is a small part of the equation. The energy needed for digestion doesn't come close to the added calories of increased meals.

Calories matter most!

Want to gain muscle. Eat more.

Want to lose weight. Eat less.

Eating more meals may be adding unnecessary calories. Over time those extra calories add up and begin to show as pants getting too tight and belts needing a new notch or two.

Eating breakfast or frequently doesn't matter as long as daily caloric needs are met.

Calories matter most!

8. Cinderella Syndrome

This follows closely on the heels of the previous myth.

Eating after 8pm, 10pm, or midnight will cause you to gain weight.

We aren't doomed to the same fate as Cinderella. We won't turn into a pumpkin or a fat blob at midnight.

What lies behind this myth is that activity level generally decreases later at night. And when we sleep it completely stops or is greatly reduced. So calories or fuel isn't needed.

Just like before, total calories is what matters. Doesn't matter when you eat them. Metabolism operates 24 hours a day, 7 days a week. Our body never stops burning fat.

There's no need to fear late night meals.

For the bodybuilders out there. There's no need to wake up every few hours to get a protein fix.

You have freedom as to when you eat. Just make sure you stick to your daily caloric needs.

9. Take 2 And Call Me In The Morning

Supplements are big business. Those behind the scenes would have you believe that you can't get results without their magic potion. They make claims that their latest potion, powder, or pill is needed to lose weight or build muscle.

There aren't any supplements that are needed to lose weight or build muscle. There's even a good chance that what fitness companies are selling is completely useless.

Many supplements are designed not to work.

Altering the body's chemistry is dangerous. Not a liability supplement companies are willing to take. Because of that, they make sure their products don't work. It's too risky to put hormone altering products in people's hands without doctor supervision.

A well balanced diet and good workout program will produce results 100% of the time.

10. Run, Forrest, Run

For many, the thought of burning fat invokes images of Forrest Gump running and running. For a long time, hours and hours of long, slow cardio has been touted as the only way to burn fat.

Nothing wrong with the elliptical machine, or running. Long slow cardio can be an effective way to get rid of stubborn belly fat. But it's not the only way. Nor is it necessary.

In my experience, you can't beat heavy strength training and high intensity interval training. Sure there are other methods, but this method has proven to be the most effective. It produces the best results in the least amount of time.

Cardio is good for you and comes in all shapes and sizes. It's definitely something to include in a fitness program, but long runs aren't necessary. Mix it up. Have fun. There are millions of different options that make suitable cardio choices.

You don't have to run.

Keep in mind...

Diet is the major player. If that's not right, all your hard work won't produce a body you're proud of.

That's exactly where we'll pick up next week.

Nutrition for change.

Paul Teixeira.

If you're wondering what you should be taking, when and - perhaps most importantly - how to put them together in a way that will actually help you reach your goals - then make sure you join us for this one. Bodybuilder Paul Teixeira talks to Strongman & Personal Trainer Josh Hewett. Details below.

Who : Bodybuilder Paul Teixeira and Strongman & Personal Trainer Josh Hewett
Topic : How to Create an Effective Supplement Stack
When : Wednesday Sep 25, 9pm EST
How : Watch the live stream below (we'll post the Youtube player as soon as the hangout starts). The full video will also be available here shortly after the Gymchat.

This Week on Straight to the Bar

• Gem From The Vault : Visualisation
  Scott Andrew Bird
  See it before you lift it.

  
  

• Looking At : Sep 22, 2013
  Scott Andrew Bird
  We've been discussing some very interesting techniques, products and services recently. Here are the highlights.

  
  

Over to you. I'd love to hear what you think : leave your comments on the above articles, and share them with your friends/colleagues/clients and so on.
NB : If you'd like to submit your own piece for Straight to the Bar, here's how.

Video : 1,325 reps 16kg Kettlebell Snatch (1 set)

Nice one Rob.

Gymchat 214 - How to Create an Effective Supplement Stack (with Paul Teixeira)

Paul Teixeira.

If you're wondering what you should be taking, when and - perhaps most importantly - how to put them together in a way that will actually help you reach your goals - then make sure you join us for this one. Bodybuilder Paul Teixeira talks to Strongman & Personal Trainer Josh Hewett. Details below.

Who : Bodybuilder Paul Teixeira and Strongman & Personal Trainer Josh Hewett
Topic : How to Create an Effective Supplement Stack
When : Wednesday Sep 25, 9pm EST
How : Watch the live stream over on the main site. We'll also post the full video shortly after the Gymchat.

See you there.

Roundtable.

On the panel were Josh Hewett, Suneet Sebastian, Louis Farone, Paul Marsland and Jason Paris. If you missed the live stream (or just want to go over a particular point again), you can watch the entire video here.

Josh Hewett.

And if you'd like to suggest a topic for a future discussion - or volunteer to be interviewed on the show - just drop us a line. Cheers.

Tip of the Week: The Stages of Workout Nutrition

Each week we publish a number of tips and techniques via Twitter, Google+, the blog; and now the newsletter. Wherever you are, there's always a way to improve what you're doing.

This tip is a brief look at the major stages of workout nutrition, and their goals. A bit of fine-tuning here can go a long way indeed.

From Gymchat 133 - Workout Nutrition :

Kurtis Frank.

Any meal can contribute to a workout (glycogen replenishment mostly), but generally workout nutrition is broken into three segments. The pre-workout, the intra-workout (optional dependent on goals), and the post-workout.

Pre-workout is literally just a meal you eat before you hit the gym. It holds more importance than other meals (say, breakfast if you train in the PM) since the nutrients you ingest at this meal will still be floating around in your blood when it comes time for a workout.

Intra-workout is typically something you bring to the gym to sip on, and where stuff typically gets all fancy with supplementation and is the area most people like to talk about. (This includes post-workout shakes consumed immediately after training)

Post-workout is when you get home and make a nice meal. There are typically higher rates of muscular metabolism and generally more metabolic direction to muscle and away from fat mass (compared to other meals). So nutrients post workout tend to be put to better fates than other meals.

Looking Forward To : Lift the Blob

The Original Blob.

We'll post full details during the week, but suffice to say that if grip's your thing, this is one you'll want. A guide on lifting this challenging beast, written by none other than 'Napalm' Jedd Johnson.

Fantastic.

As we noted, we'll be reviewing these shortly. And if you missed the announcement, here's a brief video to explain the basic idea :

For more information, head on over to the official site - renaissancefitnessinc.com.