Category Archives: Topic of the Week

Cardio & Appetite: Does Cardio Make You Fat?

Cardio & Appetite: Does Cardio Make You Fat?
By Fredrik Tonstad Vårvik

Does endurance-training (cardio) increase or decrease your appetite? What about resistance training?

Some might say that exercise increases appetite, while others say the opposite. The plain truth is that since exercise burns calories, you should think appetite increases to make up for those burned calories. For those who want to lose weight, that might come as a shock. What sounds logical is not always true. The media have done a great job of convincing the public that exercise increases your appetite and that you end up eating more and getting fat.

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The Most Dangerous Exercise of All!

scared-woman

Ladies and gentlemen,

It is of the utmost importance that I warn you about a particular exercise that is commonly used in strength and conditioning. Chances are, you’ve been unknowingly performing this highly dangerous exercise, blind and oblivious to all of its potential consequences. Hopefully it’s not too late for you, and hopefully you haven’t already created irreparable damages.

This exercise has…

  • Been shown in the literature to induce the highest compressive forces on the spine out of all exercises (see below for more detail)
  • Been shown in the literature to induce very high shear forces on the spine (see below for more detail)
  • Been known to make some lifters’ backs crack in the middle of a set
  • Been known to cause seizure-like convulsing mid-set
  • Been known to cause lifters to faint immediately after a set
  • Been known to cause vision-distortion and flickering light in the middle of the set
  • Been known to cause nausea or lead to vomiting after a set
  • Been known to cause nose-bleeding immediately after a set
  • Been known to cause petechiae/broken blood-vessels/rash breakouts in the eyes, face, and chest following a workout
  • Been known to lead to biceps tears if using a mixed grip
  • Been known to lead to spondylolysis, spondylolisthesis, and SI joint issues
  • Been known to lead to herniated discs and ligament strains
  • Been known to create strains in the hamstrings, adductors, erectors, and traps
  • Been known to lead to hip pain, especially if using a wide stance
  • Been known to bloody some lifters’ shins
  • Been known to cause rib dislocations
  • Been known to lead to massive delayed onset muscle soreness (DOMS) especially in the erector spinae
  • Been known to lead to incontinence mid-set

Would you like to know the name of this exercise?

It’s the deadlift!!!

Geeky Section

*** This section in red is for the science Geeks like me. If compressive and shear forces don’t interest you, just skip this section. Studying spinal loading is a hobby of mine, I have 69 studies in my “spinal loading” folder, I summarized many of them in THIS T-Nation article, and I even visited spinal biomechanist Stu McGill in Canada to discuss the topic with him (see HERE, HERE, and HERE).

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Should Women Squat if They Don’t Want Big Legs?

Question: Should women squat if they don’t want big legs?

Short Answer: Yes, as long as there are no orthopedic conditions that would preclude doing them. The squat is THE primary foundational movement in strength training and it will assist the vast majority of women in achieving their health, strength, and physique goals. The long answer is going to take me some time to fully explain, especially considering my tendency to go off on tangents, so bear with me.

Pictures Don’t Lie, or Do They?

If you’re on social media, then chances are you’re already a huge believer in squats. After all, pictures don’t lie. We have the Yeah, She Squats Facebook page with almost 1.3 million followers and a zillion pictures of amazing booties, the Squatspo Instagram page with 1.6 million followers and another zillion pictures of incredible glutes, and another hundred other pages dedicated toward teaching women through pictures why they should squat (or better yet, entertaining men for hours on end with endless butt pictures). And you thought my website was risqué..

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Don’t Be a Slave to the Scale

Does the following story sound vaguely familiar to any of you? You wake up and look in the mirror. You are delighted to find that your physique is looking very good. Your see that your body is leaning out nicely and your muscles are shaping up well. You put your workout attire on and pleasantly discover that the clothes are fitting you very well – snug in all the right places and loose where it matters. You hit the gym and kick some serious butt, setting strength records in multiple exercises. A couple of gym members pay you compliments, informing you that you are looking fantastic. Everything is going great, and your day is off to an excellent start. Then, you step on the scale, and all of your glee comes to a screeching halt. You’ve gained a few pounds, and knowing this absolutely ruins your day.

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