Citrulline: A Breakthrough Amino for an Explosive Performance


Maybe you’ve got the basics down – protein, creatine, glutamine, BCAAs… Now you’re looking for something new. If you are performing high-intensity exercise on a regular basis, Citrulline is a great pre-workout supplement for you. Citrulline is a non-essential amino acid that supports Arginine content in the body. And Arginine is a pre-cursor to Nitric…

OMEGA-3S MIGHT IMPROVE WORKING MEMORY


In yesterday’s ON Breaking News post, a study of college students revealed a positive correlation between regular strength training and a higher grade point average. Now research from the University of Pittsburgh suggests omega-3 fatty acid supplementation can improve the working memory of young college aged adults. The findings were published in the journal PLOS One. Researchers had…

HOW TO AVOID CRAVINGS ON A DIET


You know the routine. You’re ready to start dieting and get cut down to the size you’ve been envisioning for a long time. No more fooling around, this time you’re serious. You have your diet all planned out and it’s time to start making progress. Now, how do you avoid all these cravings you get…

THE VALUE OF BRANCHED CHAIN AMINO ACIDS


If you lift weights on a regular basis, you’ve probably heard of BCAAs which is an acronym for Branched Chain Amino Acids. BCAAs are essential amino acids because the body can’t make them. They can only be taking in through diet. There are three amino acids in this group: Leucine, isoleucine and valine. What’s so…

HOW TO BUILD UP YOUR BRACHIALIS


Maybe you aren’t familiar with the name for the brachialis muscle, but there’s no doubt you’ve seen it on a well-developed physique. The brachialis is the little round muscle between the biceps and the triceps on the outside of the arm. Building this muscle can help increase the peak of your biceps because it pushes…

EXERCISING FOR 30 VS. 60 MINUTES


What’s the best workout for dropping pounds and building muscle mass? The answer depends on a number of factors, but a study published in the American Journal of Physiology suggests that 30 minutes of daily exercise might help you lose more weight than a full hour of running, biking and rowing. Researchers recruited 60 overweight,…

TRAINING’S HORMONAL RESPONSE IN WOMEN


Resistance training greatly influences natural growth hormone production in men, but what about women? A study published in the journal Medicine and Science in Sports and Exercise suggests that women realize a similar response after weight lifting, even if the exercise period is relatively short-term. Researchers had 46 women in their 20s engage in endurance training, resistance…

WHAT TO EAT AFTER A WORKOUT


Many people are confused about what to eat after training. Some people avoid eating anything because they’re afraid of adding calories after burning off so many at the gym. Others will just drink a protein shake because they heard the body needs protein after a workout. The fact is, your body is in a unique…

DIET STRATEGIES FOR BUILDING MUSCLE SIZE & STRENGTH


How much protein do you need and when’s the best time to take it? This seemingly simple two-part question continues to be one of the great mysteries of the weight room. Then there’s the issue of carbohydrate intake. A paper published in the European Journal of Sports Science offers some very specific suggestions for hard training men…

2012 MAKES IT 8 YEARS RUNNING FOR OPTIMUM NUTRITION


For the eighth year in a row, Optimum Nutrition’s Gold Standard 100% Whey has been named Supplement of the Year and Protein Powder of the Year in Bodybuilding.com’s prestigious annual Supplement Awards. This year, the world’s best-selling whey protein also took the honors as Muscle Builder of the Year. In addition, Essential Amino Energy named Energy Drink of the…

TAKING THE ‘TALK TEST’ PRO


One way to gauge the intensity of your cardio day is the talk test. Basically, if you’re easily able to carry on a conversation while running, you’re probably in the 4 to 5 range of perceived exertion. On this scale, 1 is very low intensity while 10 is maximal. If you become breathless, like you…

CHANGE UP YOUR SQUATTING STYLE


There’s more than one way to build muscle. In fact, one of the biggest mistakes novice bodybuilders make is not changing their routine when it starts to get stale. There are lots of ways to change up a resistance exercise program, but let’s draw some inspiration from one of the oldest and most basic leg…

5 KEY STEPS TO A MORE HEALTHY LIFESTYLE


For those who aren’t doing much in the way of exercise and aren’t especially focused on healthy eating, I’ve put together a list of rules to live by that can help you turn around bad habits. Most Americans are overweight and don’t know where to begin making changes for the better. Here are 5 things…