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True Strength Plans Ahead17-Jun-2010You wouldn't take a test without studying the subject matter. When a meeting's called at work, you make sure you're able to answer any question about your responsibilities that might come up. Preparation is an important part of anyone's success, whatever situation they find themselves facing. It' |
True Strength Digs Deeper17-Jun-2010Hang around the weight room long enough and you'll hear enough expert advice to end up totally confused about diet and training techniques. What one guy swears by another laughs off as idle newbie chatter. There's no shortage of egos or opinions, that much is certain. Here's some advice from the Pro |
True Strength Requires Willpower17-Jun-2010You sat down and planned out an extensive diet for the entire week. For every day, you mapped out 6 small meals to consume at intervals spaced 3 hours apart from your 7AM wakeup Platinum Hydrowhey to your 10PM Gold Standard 100% Casein nightcap. You've gone so far as to prepare these meals ahead of |
Strength Sessions For Runners16-Jun-2010Endurance athletes have a tendency to hate resistance training every bit as much as strength athletes detest long-distance runs. Although it's not that way with everyone, this either/or stereotype has endured for eons. A study published in the Journal of Strength and Conditioning Resear |
How Safe Is Your Protein?02-Jun-2010ON's Response to July 2010 Consumer Reports Article, Alert: Protein Drinks
A recently released Consumer Reports article in their July 2010 issue titled, Health Alert: Protein Drinks included tests conducted on 15 different protein powders for heavy metals (arsenic |
Workout Benefits Best When Fit01-Jun-2010Here's some welcome news for those who look forwarded to every trip to the gym: According to research published in the journal Science Translational Medicine, the benefits of training appear to increase with your level of fitness.
The study measured changes involving 200 diff |
The Essential Fats Balancing Act28-May-2010Your body uses essential fatty acids to support a broad range of functions. They're called 'essential' because your body can't produce them. Essential fats can only be taken in through diet, and balancing your intake of them is very important.
Because omega-6 fatty acids are found in chicken, eg |
Women Gain & Lose With Lifting27-May-2010There probably isn't a very good mix of ladies and men in your fitness center's weight room. That's an area typically dominated by males. But research published in the journal Medicine & Science in Sports & Exercise suggests that women can get a lot out of resistance tra |
Hardest Worked Repaired Least26-May-2010From your time under weight plates, you know that muscle tissue is broken down during training. Afterward, it's repaired and rebuilt with help from the amino acids in protein. This rebuilding can take 48 hours or longer to complete. But what about the tendons that secure your muscles to bone? Resear |
Fats Are Similar, But Different25-May-2010The talk around your gym right before swimsuit season probably isn't centered around dietary fats, unless it's a strategy for avoiding them. But since your body needs a certain amount of fat to function, new research published in the clinical journal Nutrition & Metabolism p |
Benefits & Drawbacks To Intensity24-May-2010For your gym's regulars, working intensity into any session is a given. Continuous improvement requires ongoing challenge. But for those who find it challenging just to engage in regular training, research published at ScienceDaily.com finds benefits and drawbacks to intense wor |
Ski Poles For The Summer21-May-2010You've probably seen people power-walking or out for a hike carrying what look like a pair of ski poles. What they're doing is Nordic Walking, an exercise that evolved from an off-season ski training technique known as Ski Walking. When you take the poles for a hike over hilly terrain, it's calle |
Protein or Carbs Post-Workout?20-May-2010As the saying goes, there's a time and a place for everything. Carbohydrates are valued by athletes for the way they replenish the muscle glycogen spent during intense training. Read more |
Pirates Win British & Irish Cup19-May-2010Congratulations to ON-sponsored Rugby club the Cornish Pirates, who triumphed in the final of the British & Irish Cup Final against Munster with a scoreline of 23 - 14. The closely fought game was played on Sunday, May 16th at the Recreation Ground, Camborne. The Pirate's own Dave Ward came away |
Train Yourself To Resist Cravings18-May-2010Hunger can be satisfied with any kind of food, but cravings can be very specific. Right down to your favorite flavor of a particular potato chip brand. A study published in the journal Current Directions in Psychological Science suggests that busying your brain with certain task |
Multivitamins Brighten Your Day17-May-2010Want to feel more alert, less stressed and have a positive outlook? Take multivitamins. That's what a study conducted at Northumbria University suggests. Researchers had 215 men between the ages of 30 and 55 supplement with a multivitamin for 33 days. Not only did they score better on mental math te |
Volleyball Pre-Season Workout Tip14-May-2010If you're getting ready to sign up for a summer volleyball league, here's a shoulder strength development strategy that produced effective results for high school players. A study published in the Journal of Sport Rehabilitation reported on how 12 weeks of work with a weighted j |
Just Say Nuts To Healthy Fats13-May-2010You've heard about the advantages of healthy Omega-3 fatty acids and how your body actually needs these fats to function properly, but maybe you're not a fan of seafood. What about nuts? A review of 25 studies published in the Archives of Internal Medicine found that people who |
Run Faster Squatting First12-May-2010For the recreational athlete, a regular warm up is fine before running. But for fierce competitors, there's no such thing as 'regular'. A study recently published in the Journal of Strength and Conditioning Research suggests that performing half-squats a few minutes before a rac |
What's The Right Amount Of Sleep?11-May-2010From the dawn of the industrial age, there's been a gradual reduction in the amount of sleep that people get every day. This is especially the case for full-time workers. A study published in the May edition of the journal Sleep suggests that getting too little sleep is risky wh |
Burning It Up In The Pool10-May-2010Just like your resistance training routine, it's a good idea to change up your cardio fitness efforts every once in a while. Among the many options are stationary and regular cycling, treadmill and trail running, elliptical machines and the pool. The outdoor pools open at the end of the month and pl |
Boning Up For The Duration07-May-2010Muscle pumps don't last nearly as long as you'd like them to. But the big, dense bones you're building might. That's what a study from Sahlgrenska Academy in Sweden suggests. Researchers measured the bones of 3,200 men and found that those who played sports at a young age had larger, more dense bone |
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Save Your Supplements Again!06-May-2010Although Senator McCain (R, AZ) backed off legislation earlier this year that could have restricted the availability of your favorite protein, multivitamin and sports nutrition supplements, a similar measure has popped up again. This time it's buried in Senate Bill S. 3217, the Restoring American Fi |
Make Your Calories Count05-May-2010Overeating leads to a buildup in body fat. That much is obvious. But going too far in the other direction can be equally counterproductive. A study published in the Journal of Nutrition found that reducing caloric intake by 20% suppressed the signaling pathways that control prot |
Run Faster & Learn Faster04-May-2010Running at 80% of your capacity for an hour a day will go a long way toward improving your cardiovascular health. According to a recent study published in the journal Neuroscience it can also enhance your brain power.
Researchers from the University of Pittsburgh School of M |
Let Exercise Go To Your Head03-May-2010You've probably experienced the mental boost an invigorating workout can leave you with. A study published in the journal Environmental Science & Technology suggests a very simple way to add a feel good component. All you have to do is take your workout to the park. An analy |
Military Muscle01-May-2010When America flexes its military muscle, the real work is shouldered by hundreds of thousands of highly trained soldiers who draw on their True Strength to consistently perform at the very highest level whenever and wherever the mission requires. The long hours they put in during extended deployment |
Timing Complex & Simple Carbs29-Apr-2010If you're getting ready to race in a 10K or Triathlon, here are some carbohydrate timing strategies from a couple of different scientific studies. Before training or competing, research published in the Journal of Science and Medicine in Sport suggests that complex low-GI carbs |
How High Can You Sky?28-Apr-2010Given the leaping altitudes reached by basketball players, normal mortals might wonder why the laws of gravity apply only to them. A review of studies on recreational basketball players revealed that the guys have a vertical jump ranging from approximately 15 to 30 inches, while their female counter |
Avoiding Dairy Can Be Hazardous22-Apr-2010It's estimated that 12% of the U.S. population suffers from some degree of lactose sensitivity. According to a panel of experts assembled by the National Institutes of Health, even those people should not avoid nutrient-rich dairy products entirely. Doing so could have an adverse effect on their die |
50 Marathons In 50 Days21-Apr-2010Today, ON Athlete Hugh Williams-Preece completed an amazing run that began in Lisbon, Portugal March 3rd and ended April 21st in London, England. This 1310 mile distance amounted to running a 26.2 mile marathon every day for 50 consecutive days.
When asked about this incredible feat after crossi |
BCAAs Help Beat Muscle Soreness20-Apr-2010You drink a fast acting whey protein shake right after training to kick-start the protein synthesis that helps rebuild muscles bigger and stronger. Whether that shake's Gold Standard 100% WheyRead more |
Which Cardio Machine & When?19-Apr-2010If you go to one of the larger gyms, you might have as many as half a dozen different cardio machines to choose from. Here's a breakdown on which machines to use and for what purpose.
Stationary Bike: This is an outstanding all-around cardio machine. The motion is low |
Platinum Hydrowhey $10K Winner16-Apr-2010Congratulations to Nick Masone of St. Augustine, Florida. He's the grand prize winner of ON's Platinum Hydrowhey Sweepstakes, which kicked off during Olym |
Planning Your Fitness Routine15-Apr-2010The weather's warming and you're looking to get back into top form after spending the cold months huddled up with comfort food. Great idea! So what's your plan? Results from a study published in the journal Medicine & Science in Sports & Exercise might help you decide wh |
Cutting Calories Doesn't Cut It14-Apr-2010Trying to lose weight? Better hit the gym. That's what a study published in the American Journal of Physiology suggests. Research on monkeys living at the Oregon National Primate Research Center found that, after consuming a high-fat diet for years, these animals didn't lose wei |
Performance Is In The Details13-Apr-2010According to a story in this month's Muscle & Fitness magazine, blood analysis of professional football players and bodybuilders found that nearly all were deficient in one of more of the micronutrients better known as vitamins, minerals and trace elements. This was especial |
BCAA's Caffeine-Like Effect12-Apr-2010Caffeine not only gets you energized and focused for a great workout, it dulls your perception of exertion levels. In other words, caffeine makes you feel like the lifting, running, cycling or swimming is easier. Scientists wanted to know if amino acid supplementation might work the same way. So, fo |
Avoid Sports Overuse Injuries09-Apr-2010It used to be that high school athletes would play several sports, waiting to specialize in one until they reached college. The trend today is for high school athletes and younger competitors to complete in one sport year-round. Because of the repetition involved, overuse injuries are on the rise. |
Actively Promoting Wellness08-Apr-2010It's no secret that regular exercise is good for you. After a workout, you just feel better about yourself. A study published in the Scandinavian Journal of Medicine and Science in Sports suggests that staying really active can actually promote wellness.
A total of 6,465 cit |
Carbs Fuel Exercise Performance07-Apr-2010Every athlete's interested in enhancing performance and delaying fatigue. The key is in muscle glycogen, your body's primary fuel for moderate to high-intensity physical effort. Spent glycogen is replaced by the consumption of carbohydrates. Now the question becomes, how much is enough? The NSCA's & |
What's Cooking? Antioxidant BBQ!06-Apr-2010Barbecue season is upon us, along with all the wonderful ways to enjoy meat proteins. According to a study published in the Journal of Food Consumption and Analysis, there's even more for healthy eaters to like about grilling. Turns out that brush-on barbecue sauces contain powe |
Juicy Marathon Recovery Secret05-Apr-2010Getting your legs back under you after competing in a marathon can take a couple days or more. But a study published in the Scandinavian Journal of Medicine and Science in Sports suggest that tart cherry juice can speed the process. Researchers had 20 marathon runners drink the |
Strength Training Best for Newbie02-Apr-2010If you're a beginner basketball player, you might be tempted to undertake ballistic power training to improve your jump height. Although that approach will generate results, a study published in the NSCA's Performance Training Journal suggests that you'll get better long-term re |
Cold Packs Freeze Out Gains01-Apr-2010You've probably seen guys ice-packing their legs after a heavy session of squats. This could be because they over-did it, but some athletes use ice packs to try and speed their recovery. A study published in the NSCA's Performance Training Journal acknowledges that ice does supp |
Breakfast Fat Burns All Day31-Mar-2010There's an old saying that goes eat breakfast like a king, lunch like a prince and dinner like a pauper. There may be some truth to this adage, according to a new study published in the International Journal of Obesity. Research conducted on lab mice found that what you eat an |
Flaxseed's Bonus Health Boost30-Mar-2010Active individuals who are trying to focus on healthy Omega-3 fats use fish and flaxseed oils as part of their diet and supplementation strategy. A study conducted at Iowa State University's Nutrition and Wellness Research Center has discovered a potential link between flaxseed lignans and cholester |
Eternal Optimism Is Healthy29-Mar-2010Strengthening your muscles requires serious dedication to weight training, but helping your system fight off an infection might be as simple as positive thinking. Research published in the March issue of Psychological Science suggests that immune response is more powerful in opt |
Getting More Out Of Running26-Mar-2010With warm weather approaching, you're thinking about getting back into running. It's one of the most effective ways to burn calories and lose fat. Keeping on pace for continuous progress is the key to sticking with any exercise program, but German researchers found that newbie runners who committed |
Depth Jumps For Aerobic Power25-Mar-2010Many athletes incorporate plyometric training into their conditioning program, but what does this type of workout have to offer recreational athletes? A study published in the Journal of Strength and Condition Research found that depth jumping from a 0.8 meter box (about 2.6 fee |
Age Ramps Up Battle Against Bulge24-Mar-2010As women age, it gets harder for them to keep weight off. That's what a study published in the Journal of the American Medical Association found. Over 13 years, researchers tracked the eating and exercise habits of 34,079 middle aged females. The average gain was 6 pounds over t |
Do More Than One Set For Size23-Mar-2010If you're trying to build muscle size, how many sets is optimal? A meta-analysis of 8 different studies, published in the Journal of Strength and Conditioning Research, attempts to answer that frequently asked question. Researchers found that doing 2-3 sets generated better hype |
Weights & HIIT Up Performance22-Mar-2010If you play a team sport, greater explosiveness and increased endurance are qualities that could take your game to a higher level. Consider the program implemented for soccer players in this study published in the Journal of Strength and Conditioning Research. In addition to 8 w |
Fish Oil For Weight Loss19-Mar-2010When you think of a fat that fights fat, CLA usually comes to mind. A new study published in the journal Nutrition suggests that another type of fat might also help cut your gut down to size. Researchers supplemented the sugary diets of lab rats with Water As An Energy Drink18-Mar-2010Dehydration reduces endurance performance and muscular strength. Even a modest level can adversely affect your workout. The American Council on Exercise suggests drinking a cup (8 fl. oz.) of water every 15 minutes while training. It's a good idea to drink at least that much before starting your rou |
Protein Timing For Gains17-Mar-2010Athletes have been debating optimal protein usage for more than a century. A study published in the Journal of Strength and Conditioning Research weighs in with these recommendations. Scientists suggest choosing protein sources that provide all of the essential amino acids. Thos |
Outside The Gym Activities Count16-Mar-2010What you do in the gym helps with fitness, weight management and stress. But don't discount your leisure time physical activity. A study published in the journal Medicine & Science in Sports & Exercise found that those efforts have a statistically significant impact on b |
Get More Fit Doing Less15-Mar-2010Don't think you have enough time to keep yourself in shape? A study published in the Journal of Physiology might get you to reconsider. Researchers found that 20 minutes of high-intensity interval training (HIIT), at around 95% of your maximal heart rate, is the equivalent of 10 |
True Strength At The Arnold12-Mar-2010If you were at the 22nd annual Arnold Sports Festival March 5th, 6th and 7th in Columbus, Ohio, you had the opportunity to witness more than 40 types of physical competition. A different kind of struggle was going on in the Expo hall where the world's most prominent brands of sport supplements faced |
Free True Strength T-Shirt12-Mar-2010If you missed out on the ON sampling frenzy at the Arnold we've got one more chance for you to score big. Sign up or log onto Twitter.com and follow Team_Optimum. Not only will we follow you right back, but we'll ship you a brand ne |
2010 IFBB Arnold Classic Review12-Mar-2010By John Hansen
Natural Mr. Olympia
The 2010 Arnold Classic was the 22nd edition of the biggest event in the world of bodybuilding and fitness. What began in 1989 as a one-day bodybuilding contest has evolved into a 4-day extravaganza featuring 44 different sports and 18,000 competitors. That's 3 |
These Carbs Perform Better11-Mar-2010When you combine glucose and fructose carbohydrates, studies have shown that your body oxidizes carbs at a higher rate. But how does this translate into endurance performance? Research published in the International Journal of Sports Nutrition and Exercise Metabolism attempts to |
Where Do You Store Supplements?10-Mar-2010If you store your supplements in the kitchen or bathroom, you might be degrading their full potential. High humidity can dissolve water soluble solids, a process known as deliquescence. Vitamins B and C are particularly susceptible to this condition, and can completely break down in just a week of o |
Apple A Day Boosts Immunity09-Mar-2010That old saying, 'An apple a day keeps the doctor away' was put to the test by University of Illinois researchers looking to pinpoint the fruit's healthy mechanism. They fed two groups of lab mice low-fat diets. One group's food was rich in soluble fiber while the other group's diet emphasized insol |
You Helped Save Supplements08-Mar-2010Making your opinion heard in Washington had a very positive effect. As reported on Elsevier's Over The Counter Today website, Senator John McCain has withdrawn his support of the bill known as S.3002 which could have made purchasing your |
What Gives At The Arnold?05-Mar-2010Today, tomorrow and Sunday, the ON Team will be giving out samples of 2 new Gold Standard 100% Whey flavors (Cake Batter and White Chocolate) along with Supercharged Strawberry, the newest |
Increasing Glycogen Capacity04-Mar-2010Glycogen is your body's primary storage form of carbohydrate energy. There's usually enough glycogen present at any one time to fuel 2 or 3 hours of moderate intensity exercise. Research from Indiana University's Human Performance Laboratory suggests that long-distance running can increase your glyc |
Another Side Benefit Of Dieting03-Mar-2010Lots of people get serious about losing weight after the winter holidays have passed. Others start panicking when the calendar turns over to March because swim suit season is only 3 months away. Whatever you're reason for eating cleaner, a study recently published in journal Circulation< |
Wash Up & Stay Healthy02-Mar-2010According to the Centers for Disease Control and Prevention frequent hand washing is one of the most effective ways to promote your own health and wellbeing. The agency estimates that the simple act of hand washing could save 1 million lives a year worldwide. Unfortunately, they also estimate that 4 |
Take A Hike & Add Intensity01-Mar-2010If you're looking for a way to add an exercise component to your weight loss program, a study published in the journal Medicine & Science in Sports & Exercise suggests taking a brisk walk. Researchers had 14 healthy young men go on hour-long hikes and found that the effo |
It Works Both Ways With Fiber26-Feb-2010Fiber is a component of many fruits and vegetables. The general recommendation for daily fiber intake is 20 to 35 grams for adults, but most American's only get about half that amount even though so many people are aware of fiber's role in digestive health. A study published in the America |
Whole Oats May Ease Inflammation25-Feb-2010Athletes love whole grain oats for the lasting energy boost slow burning carbs provide. Now a study published in the journal Free Radical Biology & Medicine suggests that oat compounds known as avenanthramides might support artery health by decreasing the expression of infla |
Help Save Your Supplements24-Feb-2010A bill currently under consideration in the United States Senate (S. 3002) could end up restricting your access to all kinds of dietary supplements including multivitamins and protein powders. A proposal would establish comprehensive government reviews that could result in the temporary or long ter |
Dietary Fat Isn't At Fault23-Feb-2010How many dieters do you know who avoid eating any kind of fat saturated, monounsaturated and polyunsaturated? If you're one of them, a study published in the American Journal of Clinical Nutrition suggests that you're making too much out of one macronutrient. Researchers in Gre |
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Born To Run Further19-Feb-2010What's the difference between a 40-yard dash sprinter and a marathoner? It's more than speed, according to research published in the journal Physiological Genomics. Of the 155 track and field athletes examined by scientists, 80% of the endurance runners had a gene called NRF2. O |
Active or Passive Recovery?18-Feb-2010For those who swim competitively whether against opponents or your own top time a recent study published in the Journal of Strength & Conditioning Research examined how best to recover between sprints. Scientists had 10 high school aged male swimmers perform eight 25-meter |
Making Healthy Eating Affordable17-Feb-2010You've been eating whole foods for years. As much as you talk about the benefits, friends and family haven't exactly jumped on the bandwagon, have they? A new study tackled this issue by suggesting that reducing the cost of healthy food choices is a far more effective approach than education. The fi |
Olympian Physiological Challenges16-Feb-2010Watching the Winter Olympics on TV this week, you might be taken in by the beauty of snow-covered mountains and pageantry of medal ceremonies. Members of the Physiological Society looked at the event in a very different way. In the society's journal, Experimental Physiology, the |
Smooth Sailing In The Pool15-Feb-2010If you're the kind of athlete who totally immerses yourself in cardio conditioning, a new study published in the Journal of Applied Biomechanics might help you get more out of your time in the pool. Analyzing the hand of an Olympic swimmer, scientists compared the propulsion for |
Study Says CLA Is Safe12-Feb-2010CLA, or conjugated linoleic acid, is a collection of isomers collectively known as the fat the fights fat. CLA is found in dairy products including milk, but removing the fat from milk also removes C |
Double Plyometrics In The Pool11-Feb-2010Looking for a way to increase the intensity of your plyometric workout with minimal muscle soreness? One approach might be taking it into your health club's pool. A study published in the International Journal of Aquatic Research and Education compared performance gains experien |
Butter's Better In The Short Term10-Feb-2010Researchers from Sweden's Lund University have found that butter keeps blood fats lower than olive oil. That's surprising, given the widely acknowledged benefits of the Mediterranean diet. One explanation focused on the short and medium chain fatty acids that account for 20% of butter's fat. They're |
Failure Boosts Size Not Strength09-Feb-2010Failure training, or lifting to the point where you're unable to hoist another rep, is popular with bodybuilders who are focused on developing muscle size. But a study published in the NSCA's Performance Training Journal doesn't recommend this approach if you're focused on bette |
TV Time Can Cut Your Lifetime15-Jan-2010If your idea of quality time is spending hours in front of the flickering box, you might be in for a rude awakening. A recent study published in Circulation: The Journal of the American Heart Association suggests that prolonged sedentary periods might adversely affect your prosp |
Grading Your Vitamin D Intake14-Jan-2010The winter months make it difficult to get your fair share of vitamin D. That's because it's primarily absorbed through skin exposed to sunlight. According to a study published in the Journal of Nutrition, people with darker skin pigmentation who don't spend a lot of time outsid |
Building On The Gold Standard13-Jan-2010With more than 20 different flavors of Gold Standard 100% Whey already available nationwide, you'd think we'd be happy with our success. It is America |
Gym Teacher's Impact On Fitness12-Jan-2010Remember back in elementary school when you hated the way the gym teacher humiliated weaklings and overweight kids? Unfortunately, that's a fairly common experience, and one that can leave lifelong scars. A new study published in the journal Qualitative Research in Sport and ExerciseRead more |
How Restaurant Food Measures Up11-Jan-2010More and more restaurants are providing calorie-counting customers with nutritional facts for various menu items. This is true of fast food joints as well as family-style chain restaurants. To see how they scored, researchers from Tufts University randomly selected 18 entrees and side dishes and com |
Oats Might Boost Nutrient Uptake08-Jan-2010As any dialed-in athlete can tell you, what you consume is important, but the bottom line is what your body's able to use. That's why some of the better protein powders are formulated with |
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