L-CARNITINE & FAT UTILIZATION


To fuel exercise, your body uses stored fat and carbohydrates in the form of muscle glycogen. As exercise intensity increases, greater amounts of fat and carbs are oxidized. But the rate of fat oxidation decreases after your reach about 70% of exercise capacity, accelerating the use of glycogen. A study published in the European Journal of…

BEST APPROACH TO WEIGHT LOSS


Swimsuit season is right around the corner, and if you’ve been putting off planning out an effective diet and fitness strategy for weight loss, a study published in the Annals of Behavioral Medicine suggests tackling diet improvements and regular exercise at the same time produces optimal results. Researchers recruited 200 adults aged 45 and older who hadn’t…

BEST WEIGHT MAINTENANCE DIET


Now that you’ve successfully cut down to size for swimsuit season, what’s the best diet strategy for keeping the weight off? Since 95% of people who successfully lose weight gain it back within a year, that’s a very important consideration. A study published in the journal PloS One suggests following a very low-carb diet instead of a…

PERSONALIZE YOUR POWER TRAINING


We’re all a little different, physiologically speaking, and some people have longer arms than others. Does it make any difference if you’re working a power training routine? A study published in the Journal of Strength and Conditioning Research suggests that arm length can have an impact on maximal power, and offers suggestions for individualized power training. Scientists…

DIET’S INFLUENCE ON TRAINING


There’s an old saying about abs being built in the kitchen. Any bodybuilder can tell you that a commitment to clean eating goes well beyond maintaining a beach body 6-pack. Just be careful how much time you invest in food preparation. A study prepared by graduate students at Ohio State’s University of Public Health suggests…

Benefits of L-Carnitine


   L-carnitine has been used as a nutritional supplement for more than two decades.1 It’s a trimthylated amino acid found primarily in animal proteins, with red meat regarded as the richest source, although humans are also capable of synthesizing L-carnitine from dietary amino acids. Its main function in the body is to aid in the metabolism…

RED & WHITE MUSCLE DIFFERENCES


University of Michigan researchers exploring the relationship between muscle type and metabolism believe the white muscle built up through resistance training helps control blood sugars. An analysis of data published in the journal Nature Medicine suggests that a protein called BAF60c might play an important role in the formation of white muscle Red muscle is prevalent in…

KEEPING PACE WITH RECOVERY


A couple studies have shown that inspirational music can help you maintain intensity during a demanding cardio day. Now a study published in the Journal of Strength and Conditioning Research suggests that a catchy beat can positively influence short-term recovery – even without the music. Ten recreationally active men in their mid- to late 20s ran all-out…

Preventing Muscle Mass Loss by Using Glutamine


Glutamine has many direct and indirect effects on weight loss. Moreover, taking glutamine can improve your fitness level, body composition and overall health. Glutamine has powerful effects on the immune system, muscles, digestive tract, liver and brain. In fact, it is the single most abundant amino acid in your body. The glutamine that is synthesized…