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9

So far, of the books I've read, Practical Programming for Strength Training by Dr. Kilgore and Mark Rippetoe seems to be the closest to what you are asking. The biggest challenge you will find, and it's called out by Dr. Kilgore in the first chapters, is that most exercise and fitness research is spent on beginners and basic levels of fitness. There is ...


8

Glycemic index refers to the rate at which foods increase blood sugar levels. Foods with a high glycemic index increase blood sugar levels quickly, and those with a low glycemic index increase blood sugar levels slowly (making it easier for your body to regulate blood sugar level). One way to check the glycemic index of your food sources is to use databases ...


5

You get a lot more dietary information in the book Practical Programming for Strength Training by Dr. Kilgore and Rippetoe. However, you don't ever have a diet prescribed for you. The bottom line is that so many different approaches to diet and training produce good results that it's a matter of finding what works for you. There are some commonalities: ...


4

You are right, the reaction to this book from the scientific community has been a complete silence. I would not call it pseudoscience though; there were scientific studies showing negative effects of high fiber diets for people with pancreatic insufficiency and certain metabolism deficiencies. Too much fiber could increase malabsorption, impair the ...


3

Tai Chi is an excellent exercise for your posture. While not free, Bruce Frantzis' book, Opening the Energy Gates of Your Body, gives a very nice explanation of standing and sitting alignments as it relates to Tai Chi, as well as the flow of Chi. (It costs less on amazon if you can find it.) Since you are concerned about prolonged sitting with all its ...


3

Here is a thorough review of the science in the book, by a credible Nutritional Sciences PhD student (Chris Masterjohn). His conclusion: Despite disagreeing with some of the points in Wheat Belly, I think Dr. Davis is essentially correct that modern wheat products are representatives of the type of hubris that is destroying the health of modern humans ...


3

Fiber is, by definition, indigestible carbohydrate. It either gets processed by the bacteria in your colon or it goes on to the exit. If your gut flora uses it, the "good" bacteria will produce some vitamins and short-chain fatty acids from it (which you metabolize and are good for you) plus some toxins, and the "bad" bacteria will just create toxins. ...


3

The more fiber a food has, the lower glycemic it is. The more simple sugar a food has, the higher glycemic it is. When you build a meal with one of the below carbohydrates, you can bring down the average glycemic impact of the meal by adding any of the following: protein fat fiber in the form of low calorie fibrous vegetables Here's a simple grouping ...


3

My favorite science-oriented books on lifting are by Tom Kurz, Mark Rippetoe, and Lon Kilgore. These include Scientific Stretching, Starting Strength, and Practical Programming, the latter of which is probably closest to what you're asking for. I've also heard very good things about Kurz' book, The Science of Sports Training, as well as what I understand to ...


2

Fit by Lon Kilgore and Justin Lascek is a great book on general fitness and nutrition. Wide variety of training is covered (strength, endurance, and mobility). The Rippetoe books are great for strength training if that ends up being your primary focus. Other nutrition books I suggest to people are "The Paleo Solution" by Robb Wolf and "The Primal Blueprint" ...


2

A couple books by Stuart McRobert. Either Beyond Brawn and The Insider's Tell All Handbook of Weight Training Technique or Build Muscle, Lose Fat, Look Great. The third is essentially the first two in one book. You could probably get away with just the technique book, as detailed instruction on lifts is pretty sparse. I've only seen Starting Strength go ...


2

Not sure what exactly you mean about "muscle building heavily based on science" because it's more physiological books rather sport's book. I would recommend "High-Intensity Training the Mike Mentzer Way". It's more about bodybuilding's training and philosophy about that but have a lot explanation about principles of muscles growing, recovery etc. At least ...


2

While I linked a couple of books for you in the comments, I think the best approach is going to be looking along the NSCA (National Strength and Conditioning Association) type of path, as they look at weight training not only as a stand alone activity, but as a key component of many different athletic training programs. You will need to have an ...


1

2 MUST HAVES as far as gaining strength with minimal muscle mass increase. 1) Underground Secrets to Faster Running by Barry Ross focuses on his success with Allison Felix but is directly applicable to all distance runners. Used in great programs including Bill Aris's Fayettville-Manlius 6 time NXN Champions. 2) Coach Running DVDs which touch on ...


1

Ironmind: Stronger Minds, Stronger Bodies by Randall J. Strossen The biggest part of succeeding in training, be it for bodybuilding, power lifting, or olympic lifting is the mental aspect (ignoring genetics). There are tons of different plans that deal with the physical aspects of training, and they will all tend to work, but if your mind isn't where it ...


1

100% true ! there is a lot of contradicting info and as u said 'get-fit-quick' type scams and misinformation. I could help you out with the BEST nutrition book: nutrition's best book that has scientific information, is written by actual doctors and that is NOT trying to sell you stuff or make you consume more is The navy seal nutrition guide. Read this ...


1

It's not a book, but Glenn Pendlay's intro to performing the clean is a good start: http://californiastrength.com/videos/viewvideo/44/clean/clean-how-to-video-part-one There's a couple drills to help you get used to the hip movement required for the second pull (the actual clean part): Dirty Dancing Rock and Roll You may also want to check out other ...


1

On t-nation there is a nice video section of exercises that instruct the proper form. http://www.t-nation.com/strength-training-search/video/exercise-videos Jim Wendler has a pretty cool program called the 531 for strength programing. http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength I am in no way ...


1

BodyLastics has a great set of exercises including video - I ordered their product and have been very happy with it (I alternate using it every few weeks to break up my routine). Take a look at their sport specific routines for a complete set of exercises to do.



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