MELTDOWN COCKTAILS

Spring is just around the corner with summer following quickly behind, and along with it the battle to get into the best shape. Many are searching for the perfect formula for fat reduction and the increase of lean muscle mass, with the possible outcome of weight loss to fit into the summer outfits. On this journey some may choose to turn to food supplements for an extra edge.

But do you know if they really work? Do you have information about the main ingredients? Do you know what the effect of the cocktail is if ingredients are mixed?  How about the short/long term side effects of these food supplements could cause? Is it harmful? And last of all are they approved?

The first thing you should know is that these ingredients mostly originate from the components from herbs, plants or roots. And the product from the processing or manufacturing their chemical compounds is what makes these food supplements which have no nutritional value. Some of them don’t really have effects on their own. The effects may occur when taken in combination. So they are believed to cause certain outcomes such as weight loss, fat oxidation, increase strength and others. But little do people know that they are not regulated by the Food & Drug Administration (FDA). Other ingredients can be added into these products, and not all have been studied proving the suggested results.

The FDA minimized their regulation over food supplements when the Dietary Supplement Education Act (DSHEA) was introduced in 1994 to reduce restrictions on ingredients (vitamins, minerals, herbs or botanical, enzymes, metabolites, extracts from plants or foods) that don’t represent conventional food which started being called Dietary Supplements. After 1994, new ingredients have to be submitted to the FDA for approval for safety and effectiveness (no toxicity). Some of these are considered ergogenic aids, which are believed to somehow increase or improve performance.

When trying to reduce fat and measurements all is game, especially when resorting to dietary supplements. But there are side effects, and you may be putting your health at risk, especially when combining ingredients. One or more of these side effects include hormonal problems (affecting the thyroid) tolerance, dependency (withdrawal symptoms), heat stroke, stomach irritation, diarrhea, insomnia, mood shifts and circulatory problems such as elevated HR, arrhythmias, which in short or long term could cause heart conditions (high blood pressure, heart attacks) that could lead to death or even instant death.

There are many dietary supplements marketed to increase energy expenditure, increase fat utilization and oxidation, improve resting Heart Rate (HR), improve recovery, reduce effects of cortisol, fatigue and anxiety. They are used to increase alertness, training intensity and anabolic effects which may enhance ergogenic action or performance. They contain active ingredients (will be listed in brackets) that are specifically used for improving body composition (lowering fat percentages and increase of muscle mass), and even maybe weight loss affecting specific functions of the body. First of all there are the stimulants (catecholamine hormones) which have shown to affect the Central Nervous System (CNS) which could spare lean muscle mass (glycogen and effect nitric oxide production) while exercising, increase cognition and increase thermogenesis (increase of body heat) during exercise. Until now the stimulant that had most effect on the body was MaHuang or Ephedra (ephedrine or neuroephedrine). But due to its negative effects on the body, proving to be harmful to health, it has been banned by the FDA. Ever since, there has been a wide search for ingredients or combinations to imitate its effects. So other ingredients that have been used in these supplements, that also promote fat oxidation and appetite suppression are extracts from Geranium Maculatum (DMMA), Green Tea (cathecin) and Guarana (Caffeine); Black, Red Chilli Peppers, Cayenne and Ginger Root (Capsaicin); Willow Bark Extract (Aspirin); Ciwujia or Wujanseng (Panax or Siberian Ginseng); Forskolin, Rholdiola Rosea. There are also components added to this group that can affect cholesterol levels by improving them such as Gamma Oryzanol and Gymnema Sylvestre, They can be combined with Flavanoid composites such as Saint John Worts (SJW), Tribulus terrestris, Ginko Balboa, Kava Kava (lactones), Citrus Aurantam or Bitter Orange (Synephrine) that may be related to reduce fatigue (analgesic, sedative or muscle relaxation effect) and increase the levels of antioxidants (free radicals).

Some ingredients alone are said to help with fat burning but studies are scarce when relating to the ergogenic or performance effects. There are no direct studies about the effects on the human body of other ingredients such as Lecithin, Chitosin, Garcina Combogia (HCA) and Cordyceps. The effects of fat burning may come when combining two or more of these ingredients, known as the synergistic effect. The results could be adding to the individual effects increasing the stimulation of the CNS or even neutralize the feedback effects of one of the other ingredients. Such an example is the mix of caffeine+ephedrine+aspirin (Caffeine and aspirin remove the effect of increase in levels norepinephrine) which now are sold separately, or Kava kava+SJW (SJW blocks the effect of serotonin from Kava Kava) or Gamma Oryzanol+Tribulus Terrestris (anabolic effects may increase through testosterone production). Certain products may offer excessive amounts and contain proscribed pharmacological agents such as anabolic steroids causing more side effects and even psychiatric disturbances, maniac-like symptoms, and cardio vascular events.

There is a larger concern for these dietary supplements now a days, for they are being used for purposes other than increase in motivation or weight loss.  Little do these bozos realize how deadly that these energizers could be if mixed, for example, with alcoholic beverages or other drugs, for the excessive amounts may cause even more enhanced side effects leading to death.

Articles Consulted:

Gamma-oryzanol from Rice Bran Oil: A review. Patel and Naik, Journal of Scientific and Industrial Research, 2004.

Selected herbals and human exercise performance. L. Bucci. American Journal of Clinical Nutrition. 2000.

The effect of commercial thermogenic weight loss supplement on body composition and expenditure in obese adults. Armstrong, et al. Journal of Exercise Physiology. 2001.

Ephedra and its application to sport performance: another concern for the athletic trainer. M. Powers. Journal of Athletic Training. 2001.

Capsaicin supplement fails to modulate autonomic and cardiac electrophysiologic activity.Shin and Moritani. Journal of Sports Science and Medicine. 2008.

Dietry supplements and sports performance: Herbals. Williams. Journal of Internaltional Society of Sports Nutrition. 2006.

Caffeine and exercise: metabolism, endurance, and performance. T. Graham. Journal of Sports Medicine. 2001.

Ginseng: is it in the root. Palisan and Stacy. Current Sports Medicine Reports. 2006.

THE BANISHED 2

Before we discuss another exercise considered “dangerous”, how many of you are suffering or know people who are suffering from neck and upper back pain? How many of you can say that you don’t slouch? Do you know why you feel pain? Especially today with the sedentary lifestyle, sitting around over the computer or laying back while watching TV, besides from the results of degenerative diseases, injuries and stress, there are many cases of back and neck pain due to the slouching position.

The cause of pain in the back and neck are problems mostly affecting muscles from the Glenohumeral Joint (Rotator Cuff muscles – Refer to The Banished 1), Acromioclavicular joint (Trapezius and Anterior Deltoid), Scapulothoracic joint (Anterior Serratus and Traps again), and the Sternoclavicular joint (Pectoralis Major, Deltoids and Trapezius), and those that attach to the Scapula or Shoulder Blade (Levator Scapulae, Rhomboids Major and Minor) and muscles that are related to the shoulder blades movement (Latissimus Dorsi and Teres Major). Pain can result from injuries, such as whiplash, or repeated movement of the shoulder, even because of certain health conditions such as heart attack and diabetes. Today the most common cause of pain in the upper back and neck is long-term poor posture, prolonged periods of standing, bending along with twisting, while picking up objects, and stress factors.

Pain occurs when the natural equilibrium between the vertebras, disks, joints, ligament and muscles is compromised by the weakening or shortening of muscles causing tension in between the bones of the spinal cord. These can be treated with medication and extreme cases surgery, but resistance training should be the first option. With resistance training one can divert the pressure put on disks, joints and bones to the muscles. At first there is a need to improve the function of the muscle with rehabilitative exercises, such as stretching and isometric (static) contractions, and then strengthen it more with a program for back.

One of the exercises used for rehab and strengthening these muscles is the Rear (back of neck) Lateral Cable Pulldown. The questioning of this exercise is due to the extra external rotation of the shoulders when the individual leans forward (trunk flexion) when the bar is being pulled down deviating from a straight line. Leaning forward is due to the lack of flexibility of the shoulders which also causes its horizontal abduction, which could cause excess movement of the glenohumeral joint causing injury. Posture, spinal cord alignment, and paying attention to the movement of the bar is the main factor for this exercise, making sure that the bar travels in a straight line and no movement of the upper body. One way to do it correctly is to sit a bit forward on the seat and, make sure that with the movement of the arms there is no movement of the upper body or neck. Also when griping the bar the elbows should be at a 90º degree angle.

  

You can hurt yourself doing any free weight exercise without the correct technique and form. So besides being a successful exercise for deep muscle strength of the back, and used for rehab treatment of Kyphosis (cervical slouching) and Scoliosis (abnormal curvature of the spinal cord into an S shape, which can deteriorate into hunchback), it is an exercise that can be used for widening your back because its primary muscle target is the Latissimus dorsi, Infraespinatus, and secondary biceps and traps

WHERE'S THE BEEF? MEATHEAD!

Today with the growing concern for health and nutrition much of the talk of the fitness industry is about protein and how it does wonders for the human body. But how much do you really know about what can be called one of the secret ingredients to the fountain of youth? What is its purpose in the body besides important nutrient for building muscle mass? Do you really know why it is so important to have the right quantities especially if you are doing resistance training? Is it true that for putting on muscle mass and losing weight you can never get enough? What is the truth about protein supplementation?

Let’s start with the basics, protein is made up of the chemical substances strongly bound by peptides (combined by electric charge) Carbon, Oxygen, Hydrogen and Nitrogen forming molecules, called Amino Acids (AA). The most heard of when talking about resistance training are Leucine, Glutamine, Glutamate, and Arginine. Our bodies can produce most of them, but 8 Amino Acids, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine are considered essential because they have to be ingested so that you can have normal function of your body.

The importance of protein to our body, which means having all the types of AA available is to support the body (cell structure), for the immune system (antibodies), body movement (muscle contraction), biochemical reactions of the metabolism (osmotic equilibrium or flow of water and catalysts), hormonal function, and transportation (tissue nutrition, for example insulin removal from the kidneys, and oxygen delivery, and carbon dioxide removal). They are considered the building blocks for they are vital for body development, lining, protection, and support. When used as an energy source they provide 4kcal/gram of protein.

Most already knew that Protein is considered building blocks because it is responsible for building muscle mass, but do you know how it is built in the body? First of all, just like the energy balance to get your results, there needs to be more synthesis of protein in the body than breakdown (Positive Protein Balance). Protein synthesis or formation of protein starts in the brain of the cell (nucleus) where there is DNA. Information in DNA is copied into the RNA messenger (mRNA) molecule, and it is transferred into a specific sequence of AA into the cytoplasm of the cell. In the cytoplasm the RNA binds with ribossomos and undergoes translation of the information forming new peptides which are added onto the existing.

The amount of ingested protein that a trained individual needs is hard to calculate, but at a cellular level they might require more than the general population because there is a need to support muscle growth through elevated protein synthesis and the increase of catabolism of AA with resistance training. But protein turn over after resistance training is slow and repeated sessions are needed for this to happen. If there is excessive amounts of protein, AA is lost from the skeletal muscle and oxidized which increases the production of urea, or is converted into glycogen by Glycolysis. In fact, scientific research shows that for the trained, post exercise levels of protein in the muscle is maintained up to 48 hours, meaning that they may need less amounts for building muscle mass (Phillips SM, Protein requirements and supplementation in strength sports. Nutrition 2004).

There are different forms of calculating the protein balance which gave way for conclusions that the trained may need more because of an increased rate of resting protein turnover due to exercises responses (intensity, duration, frequency and type). Even though there is an indication that the daily consumption of protein should be of 0.8g/kg of bodyweight spread out through the meals of the day for hypertrophy and fat reduction (some even suggest 1.8 – 2.0g/kgs), for athletes, it really isn’t known what the right quantity is to maximize protein synthesis for each separate individual.

Some study’s results showed the positive effects when timing calorie intake. The right time led to a decrease in excretion of AA in urine if carbs were consumed immediately after resistance training. It also contributed to lower levels of nitrogen excretion and increased insulin concentrations which could result in a positive protein balance (Roy. B.D, et al. Effect of glucose supplement timing on protein metabolism after resistance training. Journal of Applied Physiology, 1997). According to Pasiekos et al  consuming AA before, during or immediately after exercise increases anabolic responses by maximizing protein synthesis and anabolism (Leucine-enriched essential amino acid supplementation during moderate steady state exercise enhances postexercise muscle protein synthesis. American College of Clinical Nutrition, 2011). There is a need for more research with variable conditions instead of model settings to calculate the right timing of protein/carb consumption for protein synthesis. (Burd. N.A, et al. Enhanced amino acid sensitivity of myfibrillar protein synthesis persists up to 24h after resistance training in young men. Journal of Nutrition, 2011) 

For most, supplementation is not needed because sufficient levels can be provided by self-prepared meals based on energy intake calculations, but it has been shown that it can help with weight loss due to the right quantity of ingredients, and helping with reducing hunger. Energy intake can also spare protein if sufficient carbs are consumed, but if you choose to consume them make sure that the proportions of protein to carbs and other ingredients give you the highest quantity per serving

THE BANISHED I

Now that the beginning of year shock to body is over, and who ever kept their word on the resolution to train is training hard, people want to know more about the muscle groups. For now the postings from this Blog might not provide the information about the mainstream exercises that everyone uses in the gym for Chest, Back, Shoulders, Arms and Legs, and that you are interested in. But since this Blog was renamed: Hardcore Resistance Training & WellB, it doesn’t mean the postings won’t relate and critique the gym environment, ethics and exercise that characterized Hardcore Peeves.

So there are many controversies about certain exercises done in the gym which have been described as exercises that you shouldn’t do. The reason for this is most don’t know how to do them properly, and instead of maintaining proper form, posture and execution, they end up injuring themselves. We will discuss why they are banished. One of the muscles that most of these exercise are for, is the Rotator Cuff. The muscles that belong to this group originate at the shoulder blade (Scapula), and Insert at the top of the bone of your arm (Humerus). They are the Supraspinatus (which allows the muscle to rotate inward), Infraspinatus, Teres Minor (both rotate the arm outward), and Subescapularis (abducts the arm lifting it away from the body) (S. Sovndal. Cycling Anatomy. Human Kinetics. 2009). These muscles stabilize and protect the shoulder joint. The exercises usually done to strengthen the rotator cuff are the external and internal rotations of the upper arm positioned against your body and moving your lower arm inward and outward with bands, on the cable or with dumbbells.

But nature isn’t perfect and sometimes the Humerus bone doesn’t fit perfectly in its socket. And moving this joint inappropriately causes injuries of the rotator cuff and shoulder. According to the ACSM (American College of Sports Medicine) the right position to exercise the rotator cuff is maintaining shoulders back with chest wide open, pulling the shoulder blade and elbows downwards. Without the right posture performing exercises with the internal rotation could cause shoulder and rotator cuff injuries. And that is why the upright row is considered a “dangerous” exercise.

Now that the beginning of year shock to body is over, and who ever kept their word on the resolution to train is training hard, people want to know more about the muscle groups. For now the postings from this Blog might not provide the information about the mainstream exercises that everyone uses in the gym for Chest, Back, Shoulders, Arms and Legs, and that you are interested in. But since this Blog was renamed: Hardcore Resistance Training & WellB, it doesn’t mean the postings won’t relate and critique the gym environment, ethics and exercise that characterized Hardcore Peeves.

So there are many controversies about certain exercises done in the gym which have been described as exercises that you shouldn’t do. The reason for this is most don’t know how to do them properly, and instead of maintaining proper form, posture and execution, they end up injuring themselves. We will discuss why they are banished. One of the muscles that most of these exercise are for, is the Rotator Cuff. The muscles that belong to this group originate at the shoulder blade (Scapula), and Insert at the top of the bone of your arm (Humerus). They are the Supraspinatus (which allows the muscle to rotate inward), Infraspinatus, Teres Minor (both rotate the arm outward), and Subescapularis (abducts the arm lifting it away from the body) (S. Sovndal. Cycling Anatomy. Human Kinetics. 2009). These muscles stabilize and protect the shoulder joint. The exercises usually done to strengthen the rotator cuff are the external and internal rotations of the upper arm positioned against your body and moving your lower arm inward and outward with bands, on the cable or with dumbbells.

But nature isn’t perfect and sometimes the Humerus bone doesn’t fit perfectly in its socket. And moving this joint inappropriately causes injuries of the rotator cuff and shoulder. According to the ACSM (American College of Sports Medicine) the right position to exercise the rotator cuff is maintaining shoulders back with chest wide open, pulling the shoulder blade and elbows downwards. Without the right posture performing exercises with the internal rotation could cause shoulder and rotator cuff injuries. And that is why the upright row is considered a “dangerous” exercise.

If done properly the Barbell/Dumbbell/Cable Upright Row primarily activates the anterior and lateral deltoid (shoulders) and trapezius (traps), and in second place the muscles of the rotator cuff. It actually is used for Rehab in injuries of the shoulders, rotator cuff and neck Muscles and can contribute to wider and thicker back muscles. The problem occurs when it is done incorrectly and with heavy weights. You usually see people performing the exercise with a grip that is too wide and bringing the bar above the shoulder bone. Elbows can go high if you feel comfortable doing it that way, but the wrists shouldn’t go above the line of your shoulder bone, and the fists around the bar should be positioned with moderate space in between them, more closed than shoulder length. You also see the bar being thrown forward after being raised so that it comes down far from the body. Depending on the load of the bar this causes and excessive internal rotation with abduction of the arms (Instability of the joint of the ball of the arm into the socket of the shoulder causing impingement) resulting in injury. The bar should be maintained close to the body at all times with the final position of the arms extended fully. As discussed before jerking, bouncing and swinging are also factors that could cause injury.  

So when they say that the Upright Row is an exercise that should not be used, that doesn’t mean that a resistance training program can’t include it, it just means that one should know what they are doing because most don’t have a clue, and actually don’t realize that they are making a spectacle of themselves (Look back to Bounce Those Cheating Jerks for video).

So when they say that the Upright Row is an exercise that should not be used, that doesn’t mean that a resistance training program can’t include it, it just means that one should know what they are doing because most don’t have a clue, and actually don’t realize that they are making a spectacle of themselves (Look back to Bounce Those Cheating Jerks for video).