From NSCA

A Randomized Controlled Trial of Hamstring Stretching: Comparison of Four Techniques

This study compared the efficacy of 4 different hamstring-stretching techniques. Flexibility can be achieved by a variety of stretching techniques, yet little research has been performed on the most effective method. The 2 basic types include active stretching, in which range of motion is increased through voluntary contraction, and passive stretching, in which range of motion is increased through external assistance. The 2 types of active stretching include neuromobilization and proprioceptive neuromuscular facilitation (PNF). This recent study aims to determine which type of stretching technique is most effective in improving hamstring length. One hundred subjects between the ages of 21 and 57 were enrolled in the study. Intrarater reliability of hamstring length measurement was performed using 10 subjects. All 100 subjects were included in a randomized controlled trial of 5 different groups comparing different hamstring-stretching techniques. Outcome measures, including hamstring length and perceived level of hamstring tightness, were recorded on all subjects initially, at 4 weeks, and at 8 weeks. After 4 weeks of stretching, there was a statistically significant improvement in hamstring length (p <>
Fasen, JM, O'Connor, AM, Schwartz, SL, Watson, JO, Plastaras, CT, Garvan, CW, Bulcao, C, Johnson, SC, and Akuthota, V. A randomized controlled trial of hamstring stretching: comparison of four techniques. J Strength Cond Res 23(2): 660-667, 2009.

The new "New thing."

ß-Alanine Supplementation does not Improve Performance of Body Composition After 10-weeks of Supplementation and Resistance Training.

Carnosine is a di-peptide which is synthesized in muscle and central nervous system tissue from histidine and ß-alanine. ß-alanine supplementation and/or resistance training has recently been linked to increases in muscle carnosine concentrations. It has been postulated that increases in carnosine improved buffering capacity which corresponds to improvements in anaerobic and aerobic exercise performance. Very few studies have examined the effects of ß-alanine supplementation coupled with resistance training on muscle carnosine concentration and performance. Therefore the aim of the present study was to examine a 10-week resistance training program coupled with the consumption of 6.4 g/day of ß-alanine. Twenty six physical education students were randomly divided into a ß-alanine and a placebo supplementation group. All subjects resistance trained four days per week for 10 weeks and took 6.4 g ß-alanine or placebo per day. Biopsies, performance, and body composition were assessed prior to and after the 10 week intervention. There were no significant increases in whole body strength between the ß-alanine(+19.67%) and the placebo treatments (+17.46). Additionally, no differences in isokinetic strength were noted between the ß-alanine (+12.1%) and the placebo (+12.6%). When body composition and body mass were examined there were no differences between the two treatments. The ß-alanine supplemented group did express higher muscle carnosine concentrations after the 10 weeks of supplementation when compared to the placebo treatment. Based upon these results it was concluded that supplementing the diet and training with Beta Alanine doesn't result in an ergogenic effect as indicated by muscle markers of muscle strength and changes in body composition.

Kendrick, IP, Harris, RC, Kim, HJ, Kim, CK, Dang, VH, Lam, TQ, Bui, TT, Smith, M, and Wise, JA. Amino Acids 34:547 – 554. 2008.

Weight Loss Products: Warning Expands

FDA Warns About 72 Tainted Weight Loss Products By Miranda Hitti

March 20, 2009 -- The FDA today expanded its list of tainted weight loss products that consumers shouldn't buy or use.

In December the FDA warned about more than 25 weight loss products that contain undeclared, active pharmaceutical ingredients that may be risky.

Now, that warning list includes 72 illegal weight loss products that the FDA wants consumers to avoid. Those products contain any of the following undeclared active pharmaceutical ingredients:

• fenproporex -- a controlled substance not approved for marketing in the U.S.
• fluoxetine -- an antidepressant available by prescription only
• bumetanide -- a potent diuretic available by prescription only
• furosemide -- a potent diuretic available by prescription only
• rimonabant -- a drug not approved for marketing in the U.S.
• cetilistat -- an experimental obesity drug not approved for marketing in the U.S.
• phenytoin -- an anti-seizure medication available by prescription only
• phenolphthalein -- a solution used in chemical experiments and a suspected cancer-causing agent that is not approved for marketing in the U.S.

The health risks posed by these products can be very serious and include high blood pressure, seizures, tachycardia (rapid heartbeat), palpitations, heart attack, and stroke.

Sibutram, a controlled substance, was found in many of these products at levels much higher than the maximum daily dosage for Meridia, the only FDA-approved drug product containing sibutramine. These higher levels of sibutramine can increase the incidence and severity of these health risks.

Fenproporex, another controlled substance, can cause arrhythmia (abnormal heart rhythm) and possible sudden death.

For the FDA's full list of all 72 tainted weight loss products: www.agapefitness.com/articles_news.php

Is A Kcal a Kcal or is it Balance of the Macro Nutrients

Everyday read a new study about nutrition and is either saying a Kcal is just that or is states that you should be high protein or low fat or something else. One study says that it's important to have a low calorie diet the next says not to worry about calories just limit your carbs or fats. Whatever!

If you say that a calorie is a calorie than what is keeping from ingesting nothing but fats. That's right, all of your calories are fats! If you take in 2400 Kcal a day why not take in all fats. Probably not really that healthy. OK, how about all protein. That's great until you want to produce hormones or be sure you are getting your omega 3's. Then it must be all carbs. Maybe not because we need some protein as well as some fats.

Bottom line is we need to control our calorie intake or the extra Kcal's will be stored as fat justifying that too many Kcals is a bad thing. We also need to be sure we are getting carbs, fats and protein in our diets justifying that a Kcal is and is not a Kcal, we just don't need more that we need.

So we all are different. There is no simple solution for diet. Some of us will use more protein or carbs or fats than others. The only thing I'm sure of is I need to eat a well balance diet, but what I eat may not work for anyone but me.