Green coffee comes from unroasted coffee beans, and is typically included in sports nutrition products as an extract. According to researchers from the University of Scranton in Pennsylvania, supplementing a healthy low-fat diet with green coffee extract and regular exercise can help promote fat loss.

Sixteen overweight subjects aged 22 to 26 stuck to a low-fat diet for 22 weeks while exercising regularly. Over the course of the program they supplemented with either 700 mg of green coffee extract, 1,050 mg or a placebo capsule, rotating between the choices about every 6 weeks. The average weight loss was 17 pounds with a 16% decrease in body fat.

True Strength Moment: Both of the extract dosages amounted to a fraction of an ounce of green coffee beans. There is no magic pill for weight loss, but it appears from this research that a little extra help can add up over a 22-week program.

Physical effort affects different people in different ways. Some might be able to increase muscle size and strength faster and more easily than others, just as it’s easier for certain people to lose weight through exercise. That’s just part of your genetic makeup. A study published in the British Journal of Sports Medicine looks at individual variability in the response to exercise as a potential roadblock to weight loss.

Because of the psychological and behavioral factors associated with exercise, some people respond to an increase in energy expenditure (burning calories) with an increase in hunger followed by the consumption of more food. As a result, they lose little to no weight. On the other hand, the authors of the study point out that even a little exercise-induced weight loss can bring significant improvements in aerobic capacity, blood pressure, waist circumference and overall mood.

True Strength Moment: If you aren’t losing a lot of weight with regular exercise, don’t get discouraged. Muscle weighs more than body fat, so a decrease in body fat might be offset with an increase in muscle mass. Although the majority of dieters would count the improvement in body composition as an accomplishment, focusing too much on what the scale is telling you can throw some cold water on your enthusiasm. For more on this topic, read Sunday’s Performance News at ABBperformance.com

Over the years, BSN® has supplied the supplement world with a host of novel muscle-building products. In our undying quest to bring exciting and innovative products to the marketplace, we have developed the newest supplement breakthrough with BSN®’s highly-anticipated entry into the amino acid market: AMINO_x™ – the first Effervescent Instantized Amino Acid Endurance and Recovery Agent. AMINO_x™ is designed to support:

• Protein Synthesis*
• Muscle Sparing*
• Recovery from Training Sessions*
• Endurance*

The amino acids in protein help rebuild muscle after the breakdown that occurs during resistance training. But what about endurance exercise? A study published in the journalMedicine and Science in Sports and Exercise compared the recovery supporting potential of chocolate milk to a carbohydrate beverage.

After running for 45 minutes at 65% of capacity, male subjects were given either chocolate milk or a carb-only drink. Muscle biopsies were taken 3 hours later followed by a treadmill run to exhaustion. Milk stimulated protein synthesis and even though muscle glycogen wasn’t affected by either post-workout drink, treadmill time to exhaustion was greater for the milk drinkers.

True Strength Moment: Recovery from exercise involves amino acids from protein for muscle rebuilding, carbohydrates for glycogen replenishment and some time off to let both processes to take place. Strength athletes tend to downplay the importance of carbs and endurance athletes have a reputation for being indifferent to protein. For recipes that take both macronutrients into consideration, search the protein smoothie database at OptimumSmoothie.com

Over the past few years there have been many fat loss products that have come and gone, all claiming to be EXTREME. Now with the category saturated with so called extreme formulas, Nutrex takes fat burning to another level. Beyond extreme, beyond maximum strength, way beyond any fat-burning experience you have ever had, we bring you LIPO‑6 Black. Welcome to the Underground!

Continue reading Lipo 6 Black – Burn The fat Before Summer! →

When dieting, some people still think it’s helpful to skip meals, starving themselves with an eye towards a lower overall caloric intake. However, fitness veterans and nutrition-savvy individuals generally tend to take the approach of eating as often as possible, usually every two to three hours. And while this may seem a strategy geared towards someone on a resistance training program looking to add strength and muscle mass, the truth is that this same approach is likely a dieter’s best bet as well. In fact anyone looking to establish healthy eating habits in hopes of achieving or maintaining a healthy body weight would be well-served to make a point of eating at regular intervals. Frankly, skipping meals and starving yourself tends to do more harm than good.

Continue reading EATING REGULARLY FOR HEALTHY BODY WEIGHT →

Everybody wants a lean, muscular physique. Like anything worth having, wanting it isn’t enough. You have to commit to a rigorous diet and training program that will tax your strength mentally as well as physically. To help you satisfy both of these demands, ON’s Essential Amino Energy combines a powerful ratio of rapidly absorbed free-form amino acids with natural energizers and N.O. boosting ingredients to help you reach your next level – including muscle-building BCAAs and arginine to help support intense, vascular pumps.* At 10 calories per serving, it’ll make a big impression without denting your diet. Mix up Essential Amino Energy anytime you want to dial up mental focus, physical energy N.O. production and recovery support.

Continue reading Essential Amino Acids Including BCAAs – All in ON’s Amino Energy →

It may be hard for us fitness lovers to accept, but protein skeptics still abound. The starvation-dieters, the women who think they’ll get bulky, the anti-fat crew-for them, the myths and misperceptions about protein have a strong hold.

Continue reading Attention Protein Skeptics: 5 Reasons You Need To Become A True Believer →

Yesterday’s post described how different resistance training protocols affect protein synthesis, the mechanism behind muscle size and strength gains. Today’s research on the mass building qualities of leucine and citrulline was published in the journal Amino Acids.

Leucine is one of the Branched Chain Amino Acids (BCAAs) and citrulline is an amino acid typically associated with muscle pump promotion. Researchers supplemented the diets of lab rats with leucine and citrulline for a week. Not only did these supplemented rats end up with improved muscle mass, they were much more active than rats fed a typical diet.

True Strength Moment: When these results were analyzed further, it was discovered that leucine helped increase maximal isometric force in these rodents. Now the question becomes, if two amino acids are good, what kind of support for your fitness goals can you expect if you include the other 20 amino acids? Today’s Performance Blog post at ABBperformance.com has the answer!

As summer approaches and the warm weather threatens to expose the gaps between resolutions and reality, a study published in The Journal of Nutrition offers a very straightforward tip for losing more body fat. Simply make the switch to whole grain wheat bread.

Researchers put 79 overweight subjects on an energy restricted diet of 1250 calories per day. Some were allowed to eat bread made with refined grains while others were given only whole grain wheat bread. After 12 weeks, both groups lost about the same amount of weight, but those who consumed only whole grains lost 3% of their body fat compared to 2% for the refined grain group.

True Strength Moment: Sticking to a diet of whole foods means making selections that remain as close to their natural state as possible. Whole grain bread products which retain the entire grain seed meet this standard better than refined grains that have had the bran and germ parts of the kernel refined out. This process also removes much of the dietary fiber, iron and B vitamins. What other foods can you make more whole in your diet?

According to research published in The Journal of Physiology, there are two ways to increase muscle protein synthesis, the process that plays such a huge role in muscle size and strength gains. The first is to simply consume protein. But nutrient increases in protein synthesis only last about an hour and a half even if amino acids remain available. On the other hand, a single session of weight training gets protein synthesis going for 24 hours or longer.

Of course, protein synthesis isn’t a switch that’s turned on and off. How you exercise makes a real difference in the metabolic response. Lifting 20% to 40% of your one rep max (1RM) produces a very small effect on muscle protein synthesis. Lifting between 70% and 90% of your 1RM triggers a maximal response. You can get around that by loading the bar with 20% or 40% of your 1RM and lifting to failure.

True Strength Moment: Most of these findings won’t come as a surprise to experienced bodybuilders. They have hands-on expertise with protein timing, low rep/high weight sets and failure training. For those who are still looking for answers in the gym, this information can provide a good starting point.

BSN® broke through the whey protein flavor barrier once and for all with the introduction of the ridiculously delicious SYNTHA-6™, the ultra-premium protein powder. A multi-functional supplement that is useful pre-workout, post-workout or at any time throughout the day, SYNTHA-6™ is designed to help support:*

• Muscle Growth and Enhancement*
• Muscle Protein Synthesis*
• Recovery*
• Weight Management*
• Nutrition

SYNTHA-6™ is an ultra-premium lean muscle protein powder, BSN’s best-tasting protein supplement on the market. Its formula features multiple quality proteins resulting in a nutritious and multi-functional protein supplement that ensures an athlete’s muscles a quality supply of protein building blocks.* As any athlete knows, high-quality protein is essential for building and maintaining lean muscle mass.* SYNTHA-6™ is the ideal solution to any active individual’s protein needs, designed to perfectly suit a variety of diets and lifestyles. And with SYNTHA-6™, that high standard of quality comes with taste to match, thanks to BSN®’s exclusive flavor technology. SYNTHA-6™ is a valuable addition to any athlete’s diet and exercise regimen, and is also perfect to use as a high-protein source as part of a balanced weight management plan.* Nutritious and delicious, SYNTHA-6™ is the right choice among protein supplements.

The amino acids in protein help rebuild muscle after the breakdown that occurs during resistance training. But what about endurance exercise? A study published in the journal Medicine and Science in Sports and Exercise compared the recovery supporting potential of chocolate milk to a carbohydrate beverage.

After running for 45 minutes at 65% of capacity, male subjects were given either chocolate milk or a carb-only drink. Muscle biopsies were taken 3 hours later followed by a treadmill run to exhaustion. Milk stimulated protein synthesis and even though muscle glycogen wasn’t affected by either post-workout drink, treadmill time to exhaustion was greater for the milk drinkers.

True Strength Moment: Recovery from exercise involves amino acids from protein for muscle rebuilding, carbohydrates for glycogen replenishment and some time off to let both processes to take place. Strength athletes tend to downplay the importance of carbs and endurance athletes have a reputation for being indifferent to protein. For recipes that take both macronutrients into consideration, search the protein smoothie database at OptimumSmoothie.com

Related Product

Amino Chewables

Looking for a tasty way to fight back sweet tooth urges? Munching a pair of candy-tasting Amino Chewables provides recovering muscles with 1,000 mg of Essential Amino Acids including the Branched Chain Amino Acids (BCAAs) Leucine, Isoleucine and Valine. Because they’re micronized, they absorb rapidly. And since each serving is only 10 calories and totally sugar free, you can enjoy them anytime. Keep the flip-top tub handy so you can treat yourself to a quick shot of amino acids in the morning, before working out, after training, in the afternoon and before bed. There’s no wrong time to support muscle size and strength with Amino Chewables.

A lot of bodybuilders like to get their carbs in during the early part of the day. The thinking is that activity after breakfast will burn them up, but a high-carb dinner might contribute to body fat buildup. A study published in the journal Obesity turns this carb-timing myth upside down.

Researchers put 78 obese subjects on a diet of 1,300 to 1,500 calories a day for 6 months. Half spread their carbohydrate intake throughout the day while the rest consumed the majority of their carbohydrates at dinner. Both groups had their nutrients portioned out 20% protein, 50% carbs and 30% fats. The subjects who consumed most of their carbs in the evening lost the most amount of weight.

True Strength Moment: Leptin is a protein released by fat cells that sends satiety signals to your brain. In this study, nighttime carb consumption altered leptin signaling in a way that elevated levels during the daytime hours to keep hunger in check. If your beach body diet has reached a sticking point, give this strategy a tryout to see if you start making progress again.

If you workout, chances are you’ll experience pain and tender muscles at some point in your life. Think twice before you reach for the anti-inflammatory medication.

Continue reading Recover Faster With Our Tips, Using Food and Supplements →

The weight set point is the poundage your body is preconditioned to try and maintain. At some point, most diets trigger your metabolism’s pre-programmed weight sparing mechanisms which are designed to preserve energy during times of famine. After the mechanism is tripped, the complexity and overlapping controls make it difficult to keep losing weight.

A study published in the Journal of Research in Medical Sciences suggests that diets high in fish and olive oils can help decrease appetite by stabilizing levels of the hunger hormone ghrelin while at the same time promoting blood sugar regulation.

True Strength Moment: It could be that omega-3 fatty acids have some influence over hormones and mechanisms that play a role in controlling appetite and metabolic rate. In any case, so-called ‘healthy fats’ contribute to numerous other functions in the body and make a much better choice at meal time than the saturated fats from red meat.

Related Product:

Optimum Fish Oil Softgels

Fish Oils contain long-chain fatty acids, with equally long names like docosahexenoic acid (DHA) and eicosapentaenoic acid (EPA). DHA and EPA are essential fats that cannot be made by your body. So, consuming them through foods like salmon and supplements such as the ON Fish Oil Softgels is the only way to get DHA and EPA. Better yet, our Fish Oil Softgels are enteric coated, which means that you get all of the benefits of fish oils without the fishy aftertaste that you might encounter without this special coating.

BEYOND THE BASICS

• HEART-HEALTHY Omega-3 Fatty Acids
• Long-Chain EPA & DHA Oils
• Easier-To-Swallow Softgels

In a recent study, subjects did resistance training for 45 minutes. After, one group of them supplemented with carbohydrates, another group with carbohydrates and protein, and the last group supplemented with carbs, protein and leucine.

Researchers found that the carbohydrate/protein/leucine supplement group reduced muscle protein breakdown and increased muscle protein synthesis to a greater degree than the carbohydrate/protein group, and to a much greater degree than the carbohydrate-only group⁹. Thus, more leucine might equal more muscle when added to protein and carbs!

Continue reading Leucine: Build Muscle With This Anabolic Amino Acid →

Dymatize ISO•100 derives its name from its protein source, 100% Whey Protein Isolate. Unless you are in the medical profession, you have probably never seen protein like this before.

Continue reading ISO•100, the ultimate ZERO CARB* Whey protein…that actually tastes good! →

When you’re choosing the right supplements, you want something that will give you an edge. Something that will take your performance to another realm of intensity. MMA training includes grappling, boxing, jiu jitsu, strength work, and conditioning.

You name it, they do it. Check out the top supplements for getting in fight-shape, whether you need to pack on pounds of solid muscle, or lean down and get shredded.

Continue reading Check out the top supplements for getting in fight-shape: MMA Supplements →

Platinum Hydrowhey was recognized by thousands of Bodybuilding.com customers as 2010’s New Supplement of the Year. What else would you expect from Optimum Nutrition’s, fastest, purest and most advanced protein technology?

Continue reading HydroWhey – Advanced Hydrolyzed Whey Protein →

There are the so-called ‘good’ monounsaturated and polyunsaturated fats found in olive oil, flax, nuts and cold water fish. You also have the ‘bad’ unsaturated fats lurking in red meat. Trans fats are typically present at high levels in margarine, shortening and prepared foods. These are the fats a study published in the journal PLoS ONE blames for contributing to irritability and aggression.

Analyzing the dietary habits and behavioral assessments of 945 men and women, University of California, San Diego School of Medicine researchers determined that consumption of trans fatty acids was significantly associated with aggression and irritability. This was true regardless of gender.

True Strength Moment: Trans fats already have a bad rap for potentially contributing to adverse health issues involving insulin resistance, oxidation and inflammation. But don’t let this ‘bad’ fat steer you clear of all fats. Your body uses a certain amount of fat for a wide range of metabolic functions. Focus on the good fats in sensible amounts.

 1. Be Multi-Ogranic

Sure, it’s pricier, but organic beef and dairy are worth the extra bucks. U.K. research shows that organic milk has about 70% more omega-3 fatty acids than conventional milk, and a study published in the Journal of Dairy Science found that grass-fed cows produced milk containing 500% more conjugated linoleic acid (CLA) than cows who ate grain

Since omega-3s and CLA can both help you drop fat as well as gain muscle, it makes sense to shell out the extra cash for organic cheese, cottage cheese, milk, and yogurt as well as grass-fed beef.

2. Slow Down

When you reach for carbs, choose slow-digesting whole grains such as brown rice, oatmeal, and whole-wheat bread, which keep insulin levels low and steady, and prevent insulin spikes from halting fat burning and ramping up fat storage.

A study conducted by researchers at Pennsylvania State University found that men or women following a low-calorie diet with carbs coming only from whole grains lost significantly more abdominal fat than those following a low-calorie diet with carbs from refined sources.

3. Eat Unforbidden Fruit

A study from the Scripps Clinic (San Diego) found that men who ate half a grapefruit or drank 8 ounces of grapefruit juice three times a day lost an average of 4 pounds in 12 weeks, without changing their diet. The effect is likely due to grapefruit’s ability to lower insulin levels, thereby limiting fat storage. To test the effects yourself, try regularly adding half a grapefruit to a few of your daily meals.

4. Egg On You

Eggs are packed with protein and have been shown to promote muscle strength and mass. Research shows that subjects consuming eggs for breakfast not only eat fewer calories throughout the day but also lose significantly more body fat. We recommend eating eggs for breakfast daily, scrambling three whole eggs with three egg whites.

5. Get Fat

Certain fats particularly omega-3s do not lead to fat gain and can actually promote fat loss.

Eating fat to lose fat seems counterintuitive, but if you keep your fat intake at about 30% of your total daily calories by choosing fatty fish such as salmon, sardines, or trout as well as other healthy fat sources such as olive oil, peanut butter, and walnuts, you can actually boost your fat loss when compared with eating a low-fat diet.

6. Milk It

Dairy products are rich in calcium, which can help spur fat loss, particularly around your abs. This may be due to the fact that calcium regulates the hormone calcitriol, which causes the body to produce fat and inhibit fat burning. When calcium levels are adequate, calcitriol and fat production are suppressed while fat burning is enhanced.

Adding low-fat versions of cottage cheese, milk, and yogurt (Greek or plain) to your diet are great ways to boost protein intake and aid fat loss.

7. Go Pro

A high-protein diet not only promotes hypertrophy (muscle growth) but also enhances fat loss. Researchers at Skidmore College found that men who followed a high-protein diet-40% of total daily calories from protein-for eight weeks lost more body fat than those following a low-fat/ high-carb diet. One reason eating more protein may work is that it boosts levels of peptide YY, a hormone that decreases hunger levels.

8. An Apple A Day…

Apples are a great slow-digesting carb with numerous beneficial antioxidants. One group of compounds known as apple polyphenols has been found to boost muscle strength, endurance, and even fat loss, especially around the abs. While apple polyphenols appear to directly improve the body’s ability to burn fat while limiting fat production and storage, the boost in endurance and strength is helpful as well, allowing you to train longer and harder.

A typical large apple provides about 200 milligrams of apple polyphenols and about 30 grams of carbs.

9. Go Nuts

A study from California’s Loma Linda University reported that subjects following a low-calorie, higher-fat diet (40% of total calories from fat) with the majority of fat coming from almonds lost significantly more body fat and abdominal fat in 24 weeks than subjects consuming the same calories but more carbs and less fat. So be sure to include nuts such as almonds, Brazil nuts, macadamia nuts, and walnuts in your diet.

10. Go Green

The main ingredient in green tea, epigal-locatechin gallate [EGCG), inhibits the enzyme that normally breaks down the neurohormone norepinephrine. Nerepinephrine keeps the metabolic rate up, so preventing its breakdown helps you burn more calories throughout the day.

Drinking green tea is a great way to stay hydrated during workouts, according to a new study in the Journal of Nutrition, which reported that subjects drinking green tea while exercising lost significantly more abdominal fat than those drinking a placebo.

11. Whey Lean

Drinking whey protein as a between meal snack is a smart way to enhance not only muscle growth but also fat loss. U.K. researchers found that when subjects consumed a whey protein shake 90 minutes before eating a buffet-style meal, they ate significantly less food than when they consumed a casein protein shake beforehand. Scientists reported that this was due to whey’s ability to boost levels of the hunger blunting hormones cholecystokinin and glucagonlike peptide-1.

12. Go Fish

As mentioned in tip No. 5, the essential omega-3 fats in fish oil promote fat loss, which is enhanced with exercise.

This is also true for fish-oil supplements containing omega-3 fats. For the best burn, take 1-2g of fish oil at breakfast, lunch and dinner.

13. Add Some Guac

Avocados are full of monounsaturated fat, which isn’t usually stored as body fat. They also contain mannoheptulose, a sugar that blunts insulin release and enhances calcium absorption. Keeping insulin low and getting plenty of calcium is critical for encouraging fat loss.

Try adding a quarter of an avocado to salads and sandwiches.

14. Get Energized

Certain energy drinks have been shown to boost fat loss. University of Oklahoma researchers reported in a 2008 study that when 60 male and female subjects consumed a diet energy drink containing 200mg of caffeine and 250mg of EGCG from green tea extract for 28 days, they lost more than a pound of body fat without changing their diets or exercise habits.

15. Not So Sweet

Even though artificially sweetened drinks are calorie free, drinking too many can hinder your fat loss. It seems that beverages like diet soda mess with your brain’s ability to regulate calorie intake, causing you to feel hungrier than normal, so you eat more total calories.

Other research suggests that the sweet taste of these drinks can increase the release of insulin, which can blunt fat burning and enhance fat storage.

16. Go Even Greener

The majority of studies showing the effectiveness of green tea for fat loss have used green tea extract. One study confirmed that the EGCG from the extract was absorbed better than the EGCG from the tea.

Take about 500mg of green tea extract in the morning and afternoon before meals.

17. In The Black

Green, oolong, and black teas all come from the same plant, but different processing causes black and oolong teas to lose their green color and turn either brown or black. Oolong tea has been shown to enhance metabolic rate due to polyphenols other than EGCG. Black tea may also aid fat loss: Researchers from University College London found that drinking black tea regularly can reduce levels of cortisol, a stress hormone that encourages fat storage especially around the midsection.

18. Be Aqua Man

German researchers have shown that drinking about 2 cups of cold water can temporarily boost metabolic rate by roughly 30%. The effect appears to be mainly due to an increase in norepinephrine.

19. Spice It Up

Hot Peppers contain the active ingredient capsaicin, a chemical that has been shown to promote calorie burning at rest as well as reduce hunger and food intake. Its effects are particularly effective when paired with caffeine-in fact: research shows that the pair can significantly boost fat burning during exercise, Try adding crushed red pepper, hat peppers, or hot pepper sauce to your meals to burn extra calories and fat. If you can’t stand the heat, consider taking a supplement that contains capsaicin instead.

20. Say Soy-Anara To Fat

Soy protein is a proven fat burner. In fact, in a 2008 University of Alabama study, researchers found that guys drinking 20g of soy daily for three months lost a significant amount of abdominal fat.

The effect appears to be due to soy’s ability to decrease hunger levels.

Drinking whey protein as a between meal snack is a smart way to enhance not only muscle growth but also fat loss. U.K. researchers found that when subjects consumed a whey protein shake 90 minutes before eating a buffet-style meal, they ate significantly less food than when they consumed a casein protein shake beforehand. Scientists reported that this was due to whey’s ability to boost levels of the hunger blunting hormones cholecystokinin and glucagonlike peptide-1.

Designed specifically with the needs of advanced bodybuilders in mind, Cuts was formulated to produce dramatic changes in an athlete’s physique in a brief period of time. To get ripped, shredded, peeled… That was what the Cuts user demanded and that is precisely what they got. That was then and this is now, and though so much has changed, some things always remain the same. Where the supplement advancements of 2009 meet the original Animal ethos, you’ll find the brand new formula of Animal Cuts.

Continue reading Get Extremely Defined With Animal Cut’s Advanced Formula →

There is no doubt that amino acids are an important supplement for any athlete to include in their training program; that’s because amino acids are the building blocks of muscle. One specific amino acid that’s well known is the amino acid L-Leucine. Knowing this, Team MuscleTech^® has formulated a powerful formula based on the amino acid L-Leucine –LEUKIC^® Pro Series™. In fact, LEUKIC Pro Series has also been formulated with melatonin, a compound that has been shown in a clinical study to help increase production of one of the body’s most anabolic growth factors post-workout.

Team MuscleTech researchers have taken L-Leucine supplementation to the next level by adding a university-studied dose of L-Carnitine to LEUKIC Pro Series. This key compound has been shown to increase androgen receptor concentration. The core ingredients in LEUKIC Pro Series make it the perfect addition to your pre-training supplement program.

A little amino acid support throughout the day can go a long way toward achieving sizable goals – especially when there’s only 10 calories involved. Amino Chewables are packed with micronized free-form amino acids including the BCAAs that are absorbed directly into muscle tissue. Because these candy-tasting sugar free treats fit easily in a pocket or purse, you can pop them in your mouth anytime, anywhere!

BEYOND THE BASICS

• 1,000 mg Free-Form Amino Acids
• Essential Amino Acids Including the BCAAs
• Micronized for Fast Delivery
• Sugar Free & Just 10 Calories Per Serving

How do the metabolic demands of kettlebell swings compare to treadmill running? A study published in the Journal of Strength and Conditioning Research compared these popular exercises using men and women in their early 20s. Subjects performed a 10 minute kettlebell routine comprising sets of 35 swings followed by 25 seconds of rest. Men used 16 kg (35.3 lbs) while the women worked an 8 kg (17.6 lbs) kettlebell.

After taking two days off to recuperate, these subjects ran on a treadmill for 10 minutes at an equivalent rate of perceived effort, which turned out to be between 89% and 90% of maximum capacity. Oxygen consumption and calorie expenditure were significantly higher during treadmill running.

True Strength Moment: You might burn more calories on the treadmill, but running for hours on end every day isn’t the best path to weight loss or all-around fitness. Working upper and lower body muscles with kettlebell swings is a great way to build strength and aerobic capacity at the same times. Get some instruction on how to swing them if you aren’t familiar with the routine, and try switching between these two types of exercise on cardio days.

Gaspari took Sports Nutrition to the highest level with SizeOn, the original intra-workout creatine drink. There wasn’t any doubt it represented a serious innovative leap forward in the creatine category. SizeOn clearly demonstrated in a clinical setting that it destroyed its competition and quickly became known as the King of Creatines.

Continue reading Accelerate Protein Synthesis & Muscle Force Recovery with Gaspari’s SizeON →

For those athletes desperately trying to put on quality mass, the question will undoubtedly arise, “Am I consuming enough calories?” If you are having trouble packing on quality mass despite a rigorous workout schedule, then more than likely the major consideration will be whether or not more calories are needed in your diet. For this reason, Gaspari Nutrition’s research and development team is proud to present Real Mass® – The Complete Weight Gainer.*

Continue reading Gaspari Nutrition’s Real Mass® – The Complete Weight Gainer →

Look around the gym and you’ll see as many different body types as there are dumbbells. There are giants roaming the weight room, skinny guys on the treadmill, and maybe even some ripped sprinters hustling hard. One reason for these different body types? Different training methods. Different forms of exercise have different training effects, and they affect protein synthesis in different ways.

Protein synthesis is the creation of new skeletal muscle proteins. When this occurs on a large scale, it is known as skeletal muscle hypertrophy (growth), and it’s the process by which our muscles get bigger. Before we dig into how to maximize protein synthesis and the unique role of leucine (a branched chain amino acid), let’s cover a few basics.

Continue reading Leucine: Build Muscle With This Anabolic Amino Acid →

It’s a fact that, compared to their performance on the typical indoor 200 meter track, runners competing in the 200 meter event tend to put up quicker times on outdoor 400 meter tracks. A study published in theJournal of Strength and Conditioning Research looks into the mechanisms at work in this seconds-shaving phenomenon.

Scientists analyzed split times achieved by 17 men and 16 women at national level track and field competition over a 5-year period. The first 50 meters took longer to run indoors compared to outdoors, and both men and women took longer to run the second 50 meter straight indoors as opposed to outdoors. Because the tighter curves decreased their ability to develop speed, athletes of both genders were about 3% slower indoors.

True Strength Moment: For every physical challenge, there’s likely to be a training adaptation that helps minimize risk while maximizing performance. What that involves for this scenario has yet to be determined, but odds are someone somewhere on an indoor 200 meter track is working on it right now.

Building a bigger, better physique requires a demanding combination of hard work and quality calories. Your meals and workouts should be planned in advance so that you aren’t spending more than an hour lifting weights in the gym. After about 60 minutes, your glycogen reserves are going to be depleted and you could end up sacrificing amino acids from muscle to power your lifts.

Continue reading THE NUTRITIONAL DEMANDS OF BODYBUILDING →

Incredible news for bodybuilders and hardcore athletes! Recent research suggests that training in the evening may be more effective when it comes to building muscle, increasing strength and reducing body fat when compared to morning sessions. This theory is based on the basic physiology of how your body is regulated and functions throughout the day. During the course of a regular day, your body transitions between periods of positive nitrogen balance and negative nitrogen balance where it’s either building up muscle, breaking it down or somewhere in between. To add to this, your metabolic rate also changes throughout the day, which can impact things such as protein metabolism, caloric expenditure, muscle cell recovery and glycogen replenishment after a workout. Several third-party researchers believe that the evening may be prime time to take advantage of these key physiological factors if you want to get the most out of your training.

In an unpublished study, an American researcher investigated the effect of time-of-day training on body composition changes in 16 weight-trained men (Scheet, T. 2005). Half the subjects trained in the morning (prior to 10 am) while the other half trained in the evening (after 6 pm). After 10 weeks of training, the findings revealed that the evening training group experienced a 3 percent increase in lean muscle and a 4 percent decrease in bodyfat compared to the morning training group which barely increased lean muscle and did not decrease body fat. The researcher in this study suggested a possible explanation for the reduction in body fat findings as being correlated with metabolic rate. He explained that the body’s metabolism typically starts to decline in the evening. If you train at this moment, you force your metabolism to start working harder and burn more energy over the course of the entire day.

If you train to increase power and strength, research conducted at the French Laboratoire INSERM will be of particular interest to you (Guette, M., 2005). In this study, tests were performed on ten healthy male subjects at four-hour intervals throughout the day starting at 6 am to 10 pm to determine neural and muscular mechanisms that influence muscle strength. The highest values of maximum voluntary contraction (muscular power) were observed at 6 pm and the lowest values of muscular power were observed at 6 am. The researchers also noticed a corresponding relationship with the subject’s body temperature and maximal strength levels. They speculated that body temperature and metabolism is generally highest at around 4 pm which could cause muscle cells to perform at their optimal capacity during the evening training.

Whether you train to get bigger, stronger or both, recent research makes a case for hitting the iron in the evening. When you consider things like metabolic advantages and increased muscular power, it appears that your body’s physiology is just better primed for making gains in size and strength by training around 6 pm. If you can switch your training sessions to the evening, it’s worth a shot to test it out for a couple of months. But if you’re schedule won’t allow for it, not to worry – the differences between morning and evening training are not significant enough to render morning training ineffective.

There are many sports that dictate competition is performed within upper and lower boundaries of weight, the major principle for this being to match opponents of similar size, strength, and capability and produce the fairest contest.  Examples of such sports include boxing, rowing, wrestling and horse racing (in this case jockeys weight is used as a handicap for the horse), and their rules and regulations are widely accepted.  Although many are extremely different, the majority of such sports are individual combat sports, and/or rely on the athlete maintaining an optimal power to weight ratio.

Continue reading NUTRITIONAL CONSIDERATIONS IN STRATEGIES FOR MAKING WEIGHT →

You may have heard that vitamin D helps promote the absorption of calcium. A study published in The Journal of Immunology suggests that it also plays a role in managing inflammation. That’s good to know, since inflammation has the potential to impede recovery from exercise.

True Strength Moment: Our body needs considerable amounts of the macronutrients protein, carbohydrates and fat, but only comparatively small amounts of vitamin and mineral micronutrients. Because the nutrient needs of active adults exceed those of inactive individuals, it’s especially important for those who exercise regularly to consume a broad range of nutrients through a healthy balanced diet.

The omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are considered ‘essential’ because they can’t be produced by your body. They must be taken in through diet. A study published in Neurology, the medical journal of the American Academy of Neurology, suggests that a diet lacking omega-3s might lead to faster brain aging, potentially reducing mental abilities and triggering memory loss.

Researchers looked at MRI scans of 1,575 healthy subjects in their mid-60s. They also tested mental skills and measured omega-3 levels from blood samples. Those with the lowest levels of DHA had lower brain volume compared to subjects with high levels of DHA. Low levels of DHA were also associated with lower scores on visual memory and problem solving tests.

True Strength Moment: Omega-3 fatty acids are found in cold water fish, olive oil, nuts, seeds and other foods. This study underscores the importance of the word ‘balanced’ in a healthy balanced diet. Even if you’re trying to lose weight, cutting all the fats out of your eating plan can have unwanted consequences. Avoid saturated fats and focus on the mono- and polyunsaturated variety. Your body uses fats in numerous ways.

Green tea contains caffeine which provides thermogenic support for weight loss goals. It’s also a rich source of catechins like EGCG. A study published in the Journal of Functional Foods suggests that catechin-enriched green tea might help reduce body fat levels over and above regular green tea. When 118 obese subjects supplemented their diets with catechin-enriched green tea, they lost an average of 3.7 inches of visceral body fat over 12 weeks.

True Strength Moment: The catechin-fortified tea also packed a greater dosage of caffeine: 69 mg per serving versus the normal 40 mg in a regular cup of green tea. Researchers believe both catechins and caffeine played a role in fat loss. A study referenced on today’s Performance Blogat ABBperformance.com shows how caffeine can boost your capacity for anaerobic effort.

Want to improve your odds for successful weight loss? A study published in the journal Obesity suggests teamwork can have a very positive impact. Analyzing the results of a 12-week statewide weight loss competition called 2009 Shape Up Rhode Island where 3,330 overweight participants formed 987 teams of 5 to 11 members, researchers found that individuals who lost at least 5% of their body weight tended to be clustered on the same team. The team leader often experienced the greatest amount of weight loss.

True Strength Moment: Leading by example paid off big for the leaders and other members of these very successful teams. They stayed with a program of calorie restriction and exercise by motivating each other. It just goes to show that holding yourself and others accountable can help make goals a reality. To see how the pounds add up with poor food and lifestyle choices, check out today’s Performance Blog post at ABBperformance.com