WHEY SHOTS VERSUS SHAKES


What’s the difference between drinking 25 grams of whey protein in the form of a 500 mL shake after exercise and sipping about the same total amount in fifteen separate 33 mL shots spaced 15 minutes apart? A study published in the journal Medicine and Science in Sports and Exercise suggests that it’s just a matter of…

EXPERIENCE THE ULTIMATE UPPER BODY PUMP!


Looking to make the absolute most of the long weekend? If realizing the ultimate pump in your upper body is on your to do list, there’s no better method than supersetting the chest and back. Compound chest exercises involve the pectoral muscles as well as the anterior deltoids and triceps. Basic back movements utilize not…

HOW LATE CAN YOU EAT ON A DIET?


There are a lot of persistent myths floating around about what you should and shouldn’t do when trying to lose weight. One of the most enduring fallacies is that you have to eat your last meal early in the evening. In truth, your body will lose weight and fat based on how many calories you…

UP Your Mass: The Perfect Muscle Building Macrobolic Nutrition Formula!


Now Available in All Branches in Lebanon HP brings the most advanced mass-promoting technology to your nutrition program with Up Your MASS.* The result of over 10 years of research and development, Up Your MASS is so powerful; it can help pack lbs. of muscle onto the frame of the hardest gainer in just 5 weeks!*…

LEAN PROTEIN RECIPES


It took months to shrink wrap your physique down to beach body perfection. Keeping yourself lean and muscular all summer long is going to require plenty more smart food choices. Here are some light, easy to prepare, high-protein suggestions from Team ON. Tuna Salad Ingredients: 8 oz Can of Tuna Packed in Water Leaf Lettuce…

4-WEEK CUTTER PROGRAM CHALLENGE


One look in the mirror tells you that significant progress has been made since the end of your bulking stage. But if your look could stand some physique fine tuning, this physically demanding 4-week program might help. Change the order of exercises and set/rep schemes weeks 2-4 to keep it interesting – and keep your…

AminoX – The Super Instantized Amino Acid Supplement Now Available


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: AMINOx™ – the first Effervescent Instantized Amino Acid Endurance and…

Simple Vs Complex Carbs


The carbohydrate is your body’s preferred source of energy. Your body can most efficiently turn a carbohydrate into ATP, which is your body’s form of energy. Carbohydrates consist of sugar molecules and exist in simple and complex forms. The difference between a simple and complex carbohydrate lies within the molecular makeup of the carbohydrate. Think…

DON’T MISS OUT ON THE BENEFITS OF AMINO ACIDS


From building muscle to keeping your immune system running strong, get your body what it needs with amino acids.* Some of the major areas amino acids can support are: Muscle repair and growth* Mood, concentration, and sleep* Immune system function and general health maintenance* Healthy digestion* Make sure to help supplement the protein in your…

BUILD A SOLID FOUNDATION


Being inactive can bring negative health consequences that go well beyond lack of muscle tone and problems with weight management. A study published in the European Journal of Applied Physiology details some of the unseen differences between women who lead sedentary and active lifestyles. Researchers recruited 20 inactive females in their mid-20s and assigned half of them…

BALANCING CARBOHYDRATES & FATS


Summer is quickly approaching and many of us are now in the final stages of our push to get lean for beach season. Exercise is important to obtaining this look, but if your diet isn’t right, it’s going to be almost impossible to realize that ripped physique. Reducing your total calorie intake is the first…

SUGAR WEAKENS YOUR BRAIN POWER


Fast carbs help replenish muscle glycogen burned up during a demanding session of lifts, but artificial sweeteners can sap brain power in just 6 weeks a study published in the Journal of Physiologyreported. UCLA researchers fed 2 groups of lab rats a diet rich in high-fructose corn syrup, a sweetener commonly used in foods and beverages….

BAD FAT CUTS BRAIN POWER


‘Good’ monounsaturated and polyunsaturated fats from cold water fish, olive oil, seeds and nuts provide your body with essential fatty acids that play important roles in numerous metabolic functions. Many dieters make the mistake of avoiding all fats when they should be focusing on avoiding the ‘bad’ saturated fats found in red meat and dairy…

FOOD CHOICES VS. MEAL TIMING


A study published in the journal Cell Metabolism suggests that when you eat might be even more important than what you eat. Researchers fed lab rats a diet with 60% of the calories coming from fat. One group was allowed to eat 24 hours a day, while the others were only allowed to eat for a daily…

Discover The Truth About Post-Workout Soreness


While muscle soreness can sometimes be an indicator of a good workout, too much pain is not good and is often a warning sign that you might be overtraining. The soreness you might experience after a tough workout is actually the result of tiny micro tears within the muscle fibers. These tears will trigger an…

LESS PAIN FROM EXERCISE GAINS?


The old bodybuilder mantra ‘no pain, no gain’ gets turned upside down with results from a study published in the journalPain. Researchers compared the pain tolerance of hard-training competitors to people with ‘normal’ activity levels in an analysis of 15 studies that included 550 athletes along with 330 average Janes and Joes. Although they found…

The Period of Time that Makes Your Physique


If there is a period of time that can make or break a physique – it’s the post workout window. In fact, the sixty minutes immediately following a workout carry such an overwhelming importance that many trainers believe if you’re not consuming sufficient nutrients following a workout that your training could be causing more harm than…

BCAAS SPEED UP EXERCISE RECOVERY


It’s no secret that amino acids from protein help your muscles rebuild bigger and stronger from the breakdown of training. The essential amino acids (EAAs) play a particularly important part, which is why whey, casein, egg and other ‘complete’ proteins containing all of the EAAs are so popular with athletes and active adults. The Branched…

LIFTING WEIGHTS BEATS BELLY FAT


Most people set out to lose weight by restricting caloric intake and performing many hours of cardiovascular exercise. A study published in the journal Obesity Reviews suggests adding an element of resistance training to your program. The review of literature by Harvard researchers found that weight training helps reduce abdominal fat and inflammation while increasing muscle mass….

Skipping Breakfast Can Lead to Fat Gain


We all know that breakfast is the most important meal of the day. But did you know that missing breakfast could lead to fat gain? If you skip breakfast, your levels of the protein hormone leptin change. Leptin regulates your metabolism, lack of leptin allows the body to hold on to extra fat. When your…

MIXING THE PERFECT SHAKE


A good quality protein will mix right up regardless of the method or utensils that you use. That’s because these powders are instantized. Instantizing is a process that “fluffs-up” the powder so that it dissolves more quickly and completely in water, milk, or juice. They’re a little more costly, but unless you like protein shakes…

Putting It All Together In Scheduling Protein


Like a new training program, scheduling-in protein can be a little awkward and overwhelming in the beginning. But, stay with it and you’ll be an expert before you know it. You’ll start to notice some serious performance, recovery, and appearance improvements in just a few short weeks too. Here’s a personalized schedule to get you…

Don’t Give Fat A Chance


To maximize their effectiveness, combine ingredients that work synergistically to enhance both fat release and elimination. Here, we break down the most popular fat-burning ingredients by their mode of action. Find out here which ingredients to look for in a commercial fat burner, or build your own synergistic stack.

Carbs & Protein Speed Recovery From Exercise


Newbies often make the mistake of assuming muscle size and strength are built in the weight room. In reality, that’s where the breakdown occurs. The post-workout rebuilding process takes about 48 hours to complete and requires nutritional support for best results. A study published in the Journal of Sports Medicine and Physical Fitness shows how…

BUILD A SOLID FOUNDATION


Being inactive can bring negative health consequences that go well beyond lack of muscle tone and problems with weight management. A study published in the European Journal of Applied Physiology details some of the unseen differences between women who lead sedentary and active lifestyles. Researchers recruited 20 inactive females in their mid-20s and assigned half…

WHY LEFTIES DOMINATE SPORTS


Only 10% of the population is left handed, but more than 50% of star baseball players are southpaws. A study published in The Journal of the Royal Society Interface theorizes the discrepancy represents a fundamental difference between cooperation and competition. According to researchers, cooperation favors same handedness, so people can share tools to build things…

L-CARNITINE TURNS FAT INTO ENERGY


Physical performance goals often involve developing strength while losing excess body fat. L-carnitine, a compound biosynthesized from the amino acids lysine and methionine, can help you burn fat while augmenting exercise performance. Research published in the journal Amino Acids showed that L-carnitine helps lower blood glucose levels so that fat is used as an energy…

BEST LOAD FOR BUILDING BONE DENSITY


To promote muscle hypertrophy, or growth, it’s generally recommended that you work with about 85% of your one rep max (1RM) and keep the reps in a range of between 6 and 8 per set. Of course, resistance training also helps promote bone density and a study published in the Journal of Strength and Conditioning Research looked…

Experience The Rage in Training with Animal Rage


Energy. Focus. Intensity. Insanity. With each preworkout pack popped or powdered “shot” banged back, Animal Rage delivers the goods. Like an adrenaline shot to the heart, a current of raw power coursing through your veins, an ultra-concentrated dose of Animal Rage packs a knockout punch of energy, focus, performance and endurance ingredients. With minimal fillers…

REPS PER SET & REST INTERVALS


Superior performance for most team sports athletes depends on a player’s ability to produce short bursts of high-intensity power. So what’s the best way to structure a weight training workout for developing power? Consider the results of 19 men in their mid-20s who were assigned to perform different sets of squats. The study appears in…

THE NUTRITIONAL DEMANDS OF IMPROVING FITNESS IN THE GYM


Whether your goal at the gym is to improve muscle tone, increase cardio ability, get in shape or just to pursue a healthy lifestyle, you will need to improve both strength and stamina. To achieve a conditioning goal like this and keep building on your accomplishments, it’s advisable to plan out a clean eating diet…

FEWER REPS WHEN THE HEAT’S ON


If your gym keeps the weight room really warm, the temperature could affect your performance. That’s what a study published in the European Journal of Applied Physiology suggests. Researchers compared how many leg extensions healthy male subjects could perform at room temperate to what they could manage after being immersed in 107 degree water right…

Why Does Your Protein Choice Matter


If you’re watching what you eat, you already know that all fats are not the same. There’s the ‘good’ poly- and monounsaturated versus the ‘bad’ saturated and trans fats. The same is true of carbohydrates, where you have slow-burning carbs from whole grains versus the rapidly digesting simple sugars that can create energy spikes and…

JOGGING MIGHT ADD 5+ YEARS


If you’re one of those active adults who really don’t have much enthusiasm for cardio day, a news release from the European Society of Cardiology might help get you motivated. The Copenhagen City Heart Study compared the mortality of joggers to non-joggers beginning in 1976. A total of 20,000 people took part in the study,…

CARDIO AFTER RESISTANCE EXERCISE


Does putting in some cardio time after a weight training session delay your recovery? A study published in the International Journal of Sports Medicine attempts to answer that question by comparing the effects of both types of training to an aerobic training session lasting equally as long. Researchers had 10 healthy male subjects undertake a…

AminoX Now Available – Effervescent Instantized Amino Acids


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: AMINOx™ – the first Effervescent Instantized Amino Acid Endurance and…

FASTER REPS UP YOUR BENCH


There are plenty of strategies for increasing the amount of weight you can bench press. A study published in the International Journal of Sports Medicine offers an easy to use tip for upping your bench by as much as 10% in just 3 weeks. Researchers recruited 20 experienced lifters and had half the group bench at a…

EAT LEAFY GREENS PRE-WORKOUT


If your regular workout time is a couple of hours after dinner, here’s a suggestion for your pre-workout meal that might help reduce the potentially damaging effects of free radicals. A study published in the British Journal of Nutrition suggests consuming watercress, the aquatic perennial member of the cabbage family of leafy green vegetables, can…