Lift Heavy. Lift Light. Just Lift!

September 18th, 2016

  When it comes to building muscle strength and size, the amount of weight used during training appears to have little effect.   Researchers previously observed that higher load (lower reps with heavier weight) and lower load (higher repetitions with less weight) workouts resulted in similar muscle improvements in inexperienced lifters. However, trained individuals exhibit different […]


Is Paleo Eating Heart Healthy?

September 10th, 2016

  Despite limited scientific evidence, the so called “Paleo Diet,” a meal plan where participants eat only foods believed to be available during the Paleolithic era, remains very popular – particularly with the CrossFit® set.   Many of the foods permitted in the Paleo plan are of animal origin (e.g., beef, pork, eggs, duck, lard, […]


Tart Fruit, Sweet Findings

August 19th, 2016

  The juice concentrate from tart cherries may boost athletic performance and assist with post-workout recovery, according to a recently published study in the scientific journal Nutrients.   Previous research in resistance and aerobically trained individuals found the use of powdered cherry skin extracts improves: athletic performance attenuates muscle soreness and markers of muscle catabolism reduces […]


Are you D-ficient?

August 13th, 2016

  If you’re a serious athlete, your chances of running low on vitamin D are higher than you might think.   Researchers from Maastricht and Wageningen Universities recently identified the latest example of a seemingly widespread problem in athletes.   According to the scientists, almost 70% of the subjects in the study group were observed to have insufficient […]


Time to Get Serious About Sleep

August 11th, 2016

  Most lifters are diligent about monitoring their macros and tracking their reps and sets, yet many of us (O2TL staff included) often fall short when it comes to getting the recommended number of ZZZ’s each night.   Seems harmless enough, right? What’s the big deal if we stay up a little later catching up […]


Red Meat, Bad Kidneys?

July 30th, 2016

  Thinking about having a big juicy steak for dinner? Here’s some news that might make you want to reconsider – especially if kidney problems run in your family.   In a collaborative study between the Duke Medical School and the National University of Singapore, scientists assessed the data from over 63,250 individuals over a 5-year […]


Eggcellent News For Bodybuilders and Other Strength-Training Athletes

July 18th, 2016

  Eggs have long been a staple of the strength-training athlete’s diet. They’re rich in protein, contain all of the essential amino acids, are easily digested, and generally pretty budget friendly. Despite its many intrinsic benefits, the humble egg’s reputation has taken a beating over the years because of potential health concerns related to the high cholesterol content within […]


Welcome to The Log

July 8th, 2016

Welcome to The Log. The Log is part health & nutrition, part training & fitness, and part performance lifestyle. Basically, a little bit about lots of different things that most Out of the Lab (O2TL) users will be interested in. The Log is intended to be informative, educational, inspiring, and, at times, even a little humorous. (We’re serious […]