Reviewing “5 Supplements That Aren’t Worth Taking”

Take a look at this blog post about 5 supplements that aren’t worth taking, at least according to the author.

Blogs sometimes need catchy titles, and “5 Supplements…” sounds better than “2 or 3 Supplements…” With that said, I disagree with the BCAAs and HMB convictions; the former because it simply does work, as anyone who’s tried it will tell you (look for a post in a few days about what the current research is saying), the latter because there needs to be more research done but I certainly wouldn’t rule it out for that reason alone. HMB at this point is more of a ‘your mileage may vary’ situation.


Get ready for some updates to the site! Among which expect to see the following:

Gift certificates and paypal ability, directly through the site!;

Twitter account link-up;

Massage therapy testimonials;

Yelp, Google map, Google calender link-ups;

More blogs, with more information, and more videos!

Brief Cervical Flex/Ext and Scap Elevator Stretches

With summer over and kids starting back to school, this can be a stressful time for parents who are trying to change up their routine to include fitness into an already busy lifestyle. This last year has been especially stressful for many people with the economic slow-down and job market instability. It’s with those people in mind that I present the first video in our Video of the Month series: stretches for releasing tension in the ever-so-common trouble spots of the neck and upper shoulders. Give these a try and I bet you feel looser, more relaxed, and more energy almost immediately. Feel free to leave comments if they’ve helped you, or ask any questions you may have.

more about “Brief cervical flex/ext and scap elev…“, posted with vodpod


Exercise Training and Performance Changes with Weight Loss

Kramer, Volek et al.

Influence of exercise training on physiological and performance changes with weight loss in men.

Med. Sci. Sports Exerc., Vol. 31, No. 9, pp. 1320-1329, 1999.

Overweight subjects were assigned to three groups: diet-only, diet plus aerobics, diet plus aerobics plus weights. The diet group lost 14.6 pounds of fat in 12 weeks. The aerobic group lost only one more pound (15.6 pounds) than the diet group (training was three times a week starting at 30 minutes and progressing to 50 minutes over the 12 weeks).

The weight training group lost 21.1 pounds of fat (44% and 35% more than diet and aerobic only groups respectively). Basically, the addition of aerobic training didn’t result in any real world significant fat loss over dieting alone.

Thirty-six sessions of up to 50 minutes is a lot of work for one additional pound of fat loss. However, the addition of resistance training greatly accelerated fat loss results.

Bryner RW, Ullrich IH, Sauers J, Donley D, Hornsby G, Kolar M, Yeater R.

Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet on lean body mass and resting ****bolic rate.
J Am Coll Nutr. 1999 Apr;18(2):115-21.

The aerobic group performed four hours of aerobics per week. The resistance training group performed 2-4 sets of 8-15 reps, 10 exercises, three times per week.

V02 max increased equally in both groups. Both groups lost weight. The resistance training group lost significantly more fat and didn’t lose any LBM, even at only 800 calories per day. (The reason the calories were so low was to really take any dietary variables completely out of the equation and compare the effects of the exercise regime on LBM and ****bolism.)