Category: Nutrition

Resources by Conor HeffernanNov 23, 20209:33 pm

MIKE MENTZER, ‘The Essential Nutrients’, HEAVY DUTY NUTRITION (1993), 11-14.

In order to maintain health and provide for optimal growth, our bodies require more than 40 different nutrients. These various nutrients can be found in the six primary food components: water, protein, carbohydrates, fats, vitamins and minerals.

WATER: Whether or not you believe live began in the sea, the fact remains that life exists in an inner sea within our body, two-thirds of which is water. All of life’s complex biochemical processes take place in a water medium, which accounts for the fluidity of our blood and lymph system. Water is our waste remover through urine and feces; it lubricates our joints, keeps our body temperature within a narrow range; and last but not of least importance to the bodybuilder, water is the primary constituent of muscle tissue.

Resources by Conor HeffernanNov 20, 20209:35 pm

Mike Mentzer,’High Calorie Diet: 6000 Calories,’ Heavy Duty Nutrition (1993), 16.

Many young men take up weight training because they are underweight. Individuals who have been underweight most of their lives usually have high metabolic rates, i.e., they burn calories at a rapid rate, making it difficult to add mass to their frames. Having such high BMR’s, these individuals are especially prone to overtraining. In such cases, the individual should train very hard with moderately heavy weights for a few sets per bodypart, and no more than three days a week. An underweight bodybuilder who wants to gain muscle and isn’t worried about adding a little fat must increase his caloric intake by as much as 500 calories a day above his daily maintenance needs. If he were to discover (using the method previously described) that his daily maintenance need is 5500 calories, he should up his daily intake by 500, making a total of 6000 calories a day.

Basics by Conor HeffernanNov 11, 20204:32 pm

Guest Post: The History of Intermittent Fasting

Among many kinds, intermittent fasting (IF) has proven to be an effective approach to maintain and improve a healthy lifestyle. Fasting can be done to lose weight, detoxify the body, or for religious reasons. Scientifically, there has been a large amount of research that supports health benefits driven by fasting. Even though it has been largely tested only on animals, the results are still promising. Fasting reduces oxidative stress, improves memory function, preserves learning, and enhances biomarkers of disease.

Basics by Conor HeffernanOct 9, 20204:25 pm

The Bodybuilding History of Bovril

Bovril is a blended meat extract created by Scotsman John Lawrence during the Franco-Prussian War (1870-1871). Made primarily from Beef, Bovril quickly associated itself with ideas of British nationalism and the caricatured embodiment of Britain, ‘John Bull’. This was certainly the case during the Second South African War when Bovril advertisements explicitly told of its nutritional value for troops at the front (Steinitz, 2017). Readers of British newspapers in 1901 were met with the claim that Bovril was ‘the most acceptable and useful present that Tommy Atkins can receive’ as only Bovril could sustain men’s strength through gruelling marches and equally exhausting battles (‘Send a Case of Bovril’, 1901).

At the forefront of such advertising was Bovril’s association with muscular and strong physiques. Advertisements at the beginning of the twentieth century claimed that ‘Bovril means vigour and strength’ or that ‘Bovril is a strength giver and muscle former’ (Steinitz, 2017). Somewhat surprisingly given its explicit association with male bodies and endurance, Bovril’s use of physical culturists was less impressive than Plasmon. The latter counted Sandow, Miles, Neil and a host of other physical culturists in their advertising material, Bovril’s British agents satisfied themselves with less popular physical culturists, those whom only the most devout would recognise.

Resources by Conor HeffernanSep 30, 20204:23 pm

FAQ, ‘Complete Muscle Building Course’ (c. 1970s)

This booklet will not only help you, the average man to become many times stronger than you are at present, but will give you the inside knowledge and information required for developing a body of dynamic muscular proportions.

Resources by Conor HeffernanSep 11, 20203:19 pm

Guest Post: History of the Mediterranean Diet

The Mediterranean diet is a very healthy eating plan, which is primarily based on plant foods, olive oil, and lots of herbs instead of salt. Red meat is a no-no, and fish is a staple. Plus, red wine. Who could say no to that?

The idea behind this diet is limiting, but not eliminating fat consumption. It’s all about making smart choices and choosing monounsaturated over saturated fats. It’s a diet that many doctors recommend as a heart-healthy eatingplan. Research shows that it reduces the risk of heart disease, since it’s low in bad cholesterol.

But where did it all start?

Basics by Conor HeffernanSep 8, 20209:43 pm

Quick Tips for Getting Through a Health Crisis

During the past few months, we have seen one of the biggest health crises of the past 100 years. The coronavirus pandemic has created a health crisis that has not been seen since the Spanish Flu pandemic […]

Training by Conor HeffernanSep 2, 20203:19 pm

Alan Stephen – Bulking is Easy (1950 article)

Published by the mid-century Bodybuilder Alan Stephens, the following article from Your Physique magazine details some time honoured means of bulking up in the easiest and most efficient way possible. Though much of Stephens’ advice will seem like old hat to those a few years in the Iron Game, his writings were geared toward the beginner and those seeking to change things up.

What’s more. It was never overly complicated. Indeed according to the man himself

All you need to do is follow the right exercises, eat plenty of nourishing food and get as much rest and relaxation on your non training days as you possibly can.

With that in mind though, we’ll dig a little deeper.

Resources by Conor HeffernanAug 19, 202011:28 pm

Mike Mentzer,’High Calorie Diet: 6000 Calories,’ Heavy Duty Nutrition (1993), 16.

Resources by Conor HeffernanJul 20, 20204:23 pm

Guest Post: 5 Things to Know About Menopause Weight Loss Strategies

Before the medicalization of menopause that occurred in 1970, the term and the notion of this new stage of a woman’s life encompassed many a strange thing. While different cultures observed different symptoms as the clear signs of menopause, so we have the western predominant hot flashes, poor vision in India, and shoulder pain in Japan, treatments were all the more peculiar. Crushed ovaries of animals as a form of estrogen therapy, or testicular juice were both considered acceptable as a way to help women cope with the lack of estrogen and other bodily changes.