Stop sleeping, you'll feel better?!

Imagine yourself in a depressive state. Most of us can do it because most of us have had that experience at least once. What can you do to feel better?

Researchers at the University of Pennsylvania School of Medicine suggest that not sleeping could help. I know, this is completely counter-intuitive. However, there is some logic behind it.

Here is my two cents on how this could actually work.

The main actor of this story is serotonin. Serotonin is a small molecule inhabiting your brain and making you feel happy. But this isn't the only thing serotonin does. Serotonin permits you to sleep. Indeed, in the late evening, with or without a full moon, some serotonin transform itself into melatonin, which makes you feel sleepy. Once asleep, other serotonin transform itself in other ways to keep you asleep. As a result, when you are asleep, your serotonin level is lower, while when you are awake, it is higher.

Now what will happen if you decide not to seep anymore? The serotonin inhabiting your brain will not be used up to put you to sleep and to keep you asleep. As a result, the amount of serotonin in your brain will not decrease at night. Also, during your next meal, you will eat proteins, and a small guy in these proteins, a certain L-tryptophan, will enter your brain and transform into ... serotonin! Thereby, more and more serotonin can build up in your brain, until a normal amount is reached and you do not feel depressed anymore.

You will not feel depressed anymore...but you will be sleep deprived. Seriously, I would not recommend that therapy to my worst enemy. Are they other ways to increase your serotonin level? Yes, there is an easy one. Take L-tryptophan supplements on an empty stomach. You can buy it in your pharmacy or your bio-shop.

How to devise the most efficient workout for gaining endurance, power, mass or force?

The following information is derived from the most recent scientific data.

0)Vocabulary:

Each exercise of a workout is typically performed in a number of sets of repetitions of this movement with or without a load (e.g. additional weight in the form of a barbell or dumbells).

Repetitions are performed without interuptions or with a short interuption.

A set is composed of 1 or more repetitions of a same exercise. A pause of at least 30 seconds is marked between two sets.

1RM is your record load for one repetition of one exercise. 5RM is the highest load with which you succeed to make 5 repetitions of one exercise.

The following parameters are important and will be discussed:

1)Which exercises?
2)How to perform each exercise?
3)With which load?
4)How many sets of repetitions and how many repetitions in a set?
5)How much rest between two sets?
6)How many days of rest between two workout?
7)What to do during rest days?
8)What to eat?
9)How much sleep?

1)Which exercises?

The Best exercise is the squat. It is the most complete workout for the lower body and it is a full body workout. It is the exercise that triggers the biggest release of anabolic hormones in the blood. As a result, this exercise has a synergetic effect on all other exercises.
The squat can typically be performed without weights, with a barebell or with dumbells. The barebell permits to lift more weight but requires a spotter (somebody ready to help you if you get stuck under the bar) or a security cage. The dumbells do not permit do lift as much weight due to the limited force you have in your hands to sustain the dumbells. However, the dumbells are safer since it is easy to release them in case of problems.

A close second is the deadlift which is an excellent full body workout

The best exercise for the upper body is the military press

2) How to perform each exercise?

Good form is important to avoid injuries. Injuries can be dramatic so it is of the uttermost importance to have a trainer explain to you the right form for each exercise or that at least you watch several tutorial on the internet.

The concentric move (e.g. for the squat, when the legs are extended to lift the weight) must be perfomed as fast as possible. The excentric move must be slower.

It is benefical to take a 4 seconds pause between the excentric and the concentric part of a movement.


3) Which load?

For endurance: 45 to 60% of 1RM

For preparation to hypertrophy or force (one month of preparation is advised to prepare your joints and ligaments if you are a beginner): 60% of 1RM

For hypertrophy: 70-82.5% of 1RM

For force: 85%+ of 1RM

4)How many sets of repetitions and how many repetitions in a set?

For hypertrophy or force, always do c.a. 25 repetitions divided in a certain number of sets. Said otherwise, the number of sets time the number of repetitions in a set must be c.a. 25.

rep * set = 25

For instance 5 sets of 5 repetitions or 2 sets of 12 repetitions or 8 sets of 3 repetitions.

The load should be chosen so that performing the last repetition of the last set is very hard but doable.

Suggestions:

For hypertrophy:

2 sets * 12 reps @70% of 1RM, or
3 sets * 8 reps @75% of 1RM, or
4 sets * 6 reps @80% of 1RM

For force (@85-100% of 1RM):

6 sets of 4 reps, or
8 sets of 3 reps, or
12 sets of 2 reps, or
25 sets of 1 rep.

5 sets of 5 reps @ 82.5% of 1RM is an excellent compromise between force and hypertrophy

5)How much rest between two sets?

For hypertrophy: short pauses (30 s to 2 min)

For force: longer pauses (2 min to 4 min)

6)How many days of rest between two workout?

1 or 2

7)What to do during rest days?

nothing or stretching or light exercises (e.g. working out the forearms) or light cardio.

8)What to eat?

Eat plenty. Make sure to eat enough proteins. Whey protein isolate powders can help. Avoid fast sugar such as sucrose. Don't avoid fat (except trans fat).

9)How much sleep?

7.5 hours is a minimum for most people.

Genetically modified cows produce humanized milk!

GM cows produce 'human' milk

By RICHARD GRAY - TELEGRAPH
Added: Sunday, 03 April 2011 at 2:15 PM

The scientists have successfully introduced human genes into 300 dairy cows to produce milk with the same properties as human breast milk.
Human milk contains high quantities of key nutrients that can help to boost the immune system of babies and reduce the risk of infections.
The scientists behind the research believe milk from herds of genetically modified cows could provide an alternative to human breast milk and formula milk for babies, which is often criticised as being an inferior substitute.
They hope genetically modified dairy products from herds of similar cows could be sold in supermarkets. The research has the backing of a major biotechnology company.

Read on

My opinion on this research: It good that such research is performed. It could be a good way in the future to provide babies with better substitute milk. However, I think that the mother's milk, preferably drank from her breast, is the safest choice.