Bill Hartman

Author: Bill

  • Sleep and Fat Loss

    I was doing my food prep last night while my wife was watching “60 minutes.”  Most of the time I’d have ignored the TV, but they were talking about the science of sleep and it’s impact on health so my ears perked up.

    Here’s some highlights:

    After 6 nights of sleep deprivation, subjects of one study were found to be pre-diabetic…6 nights!

    Leptin hormone concentrations are altered by sleep deprivation such that you become hungrier and consume more calories.  This kind of makes sense that I you’re awake more you would eat more, but these calories may be in excess of your daily requirements and increase fat storage.

    A lack of deep sleep may be risk factor in most of the major cardiovascular diseases.

    As we age, we spend less time in deep sleep.

    Sleep is not just a primary recovery tool as part of your training (see https://billhartmanpt.com/2007/06/22/restoration/), but it’s also an important component of overall health.

    One little piece of advice:  Try to go to sleep and wake at the same times each day.  Otherwise, it’s like constantly changing time zones which makes it harder to get restorative sleep.

    Here’s a link to the 60 minutes segment:

    http://www.cbsnews.com/stories/2008/03/14/60minutes/main3939721.shtml

    Bill

  • 2008 Indianapolis Performance Enhancement Seminar

    The 2008 Indianapolis Performance Enhancement Seminar is set!

    Here are the details:

    When: Saturday, May 17th, 9 a.m. – 6 p.m.
    Where: Omni Severin Hotel, Downtown Indianapolis
    Cost: $129 Before April 1st; $159 April 1st and after

    For those of you looking for NSCA CEU’s, we’ve applied for .7 CEU’s for this event!

    Mike Robertson and I will be heading up this seminar, and we’ve got some great topics at hand.

    You can get the entire seminar brochure and sign up at Mike’s website:  www.robertsontrainingsystems.com

    I’ll see you there.

    Bill

  • “Uncommon” dynamic shoulder stabilizers

    You don’t typically think of the lats as being shoulder stabilizers, but the latissimus dorsi tendon has fibers that attach directly to the posterior shoulder capsule which keep the capsule taught during shoulder rotation.

    The biceps long head also provides an important stabilizing function during the first 50 degrees of arm elevation and external rotation by keeping the humeral head pushed back into the glenoid.

    While these “uncommon” shoulder stabilizers play important roles, the subscapularis is well known in its role as the primary dynamic stabilizer to prevent anterior/superior migration of the humeral head that can result in impingement or worse a rotator cuff tear.

    My friend Eric Cressey recently touched on another important aspect of the role of the subscapularis in his blog not to long ago that may of interest to strength athletes and powerlifters.

    Bill

    P.S.  If you already own Inside-Out expect a special bonus offer coming in your email very soon!

  • Afterburn 1977?

    Back in 1977, if you were interested in an exercise program directed toward fat loss, you’d have been told that you need to focus on long duration aerobic exercise. 

    Why?

    Because that’s primarily what was being researched at the time, Kenneth Cooper was “The Man”,  and the world was in the midst of the jogging craze.  (Unfortunately, too  many folks are still stuck in that mindset and remain frustrated with their fat loss attempts)

    Funny thing is that we actually knew there was a better way to lose body fat even back then.  There was even research to support it.

    In 1977, a group of firefighters were tested on their response to a high intensity exercise program.

    The program consisted of progressive interval runs on a track (starting with only 18 minutes of exercise) and a progressive strength training circuit with incomplete rest periods.

    The result?  Significant decreases in body fat and significant increases in strength, performance of functional tests, and limb circumference measurements related to increased muscle mass.  It should also be noted that there was no significant changes in body weight, so these changes were almost exclusively related to body composition.

    Does this type of program sound familiar?  It should.

    The same principles represent the foundation for the top selling fat loss program, AFTERBURN by my friend Alwyn Cosgrove.

    Bill

  • Ultimate Muscle Advantage

    I have to admit.  I’ve been getting the urge to put
    on some muscle after may recent 20 pound
    drop in body fat.  I guess it’s unresolved issues
    from my bodybuilding days back in the 80’s and 90’s.

    Coincidently, I was contacted recently by a new
    friend Vince DelMonte to participate in what
    may be the biggest conglomeration of muscle
    building experts you’ve ever seen, so I
    jumped at the chance.

    It’s called the Ultimate Muscle Advantage.

    For the past few months, personal trainer and
    muscle building author, Vince DelMonte has
    rounded up the world’s biggest muscle building
    experts all in one place.  These are “REAL WORLD MUSCLE
    AUTHORITIES” ready to reveal their their most jealously-
    guarded secrets, tricks, tactics, formulas,
    shortcuts and strategies to build pounds of lean
    muscle.

    Over the next 6 weeks, this elite team of 12
    bodybuilding experts will finally cut through
    all the B.S. that has been preventing you from
    having a world class physique. These guys
    will not be blowing any smoke.

    Vinny (that’s what I actually call him) is
    giving you an ALL EXPENSES PAID ACCESS PASS at
    absolutely no cost. To get access to his
    Ultimate Muscle Advantage program, you don’t
    have to pay a single penny.

    I wonder if you’re going to get as amped up as
    I did when I saw the line up experts Vince
    rounded up…

    I personally believe this program will slap
    on AT LEAST 5 pounds of muscle onto your frame
    in the next 2 months.

    Now don’t misunderstand me, this program IS
    going to require you to take the information
    you learn, apply it and TRAIN HARD.

    So if you’re ready to check out the “Ultimate
    Muscle Advantage”     program featuring 12 of the
    biggest bodybuilding experts on the planet
    get signed up now.

    Bill