US Sports Strength and Conditioning News 06/04/2012

US Sports Strength and Conditioning News 4 June, 2012

US Sports Strength and Conditioning is now powered by WorkoutEngine! Get this week's workouts Existing Premium Members: Do you need a new batch of workouts? Never received your weekly update? Never received any workouts after signing up? Please contact me Hey Check our 'Yours Truly' talking Fitness and Sports on Our Sportz Show  Live from Comcast Communications. The 7 Deadly Dieting Mistakes It's a common problem. You've been on a diet for weeks and aren't losing weight like you thought you would. It may be because you're consuming more calories than you think. Keep reading to discover seven sneaky habits that may be sabotaging your weight loss efforts. Mistake #1: Forgetting Liquid Calories  It's easy to forget that the things you drink have calories - some more than you'd think. In fact, some beverages have more calories than an entire plate of food. It is estimated that around 20 percent of your daily calories come from what you drink. So as you drink your juice with breakfast, rehydrate with a sports drink at the gym, or drink a glass of wine at dinner, think about the calories you're adding. For calories' sake, it's best to avoid all sweetened sodas, sweetened or flavored coffee drinks, sweetened tea, and smoothies. Replace these high-calorie drinks with water, skim milk, and unsweetened herbal tea. Because while they taste great, liquids generally don't satisfy hunger, so they are just empty calories. Mistake #2 Meal Skipping  Many dieters think they'll cut their calorie intake by skipping a meal, usually breakfast. But this is a mistake. Research has shown that those who skip breakfast actually weigh more than those who eat three meals a day. Skipping a meal usually causes you to eat more calories during the day because you will end up eating even more food later in the day because you're so hungry. So aim to eat three (or more) meals a day. A healthy breakfast that will keep you feeling full all morning contains protein and fiber. An example would be whole-wheat toast and an egg. Mistake #3: Oversized Portions Just because restaurants load your plate with a mountain of food doesn't mean you should eat that much at home for a normal meal. Remember that your stomach, like your heart, is the size of your fist. Don't think you could fit much food into your fist? You're right. And contrary to what mama taught you as a child, you don't have to eat all the food in front of you. To eat a little less, use smaller plates and eat slower so you know when you're full. Also, remember that portion control also applies to healthy foods, as they, too, contain calories. Mistake #4: Too Many Extras A salad is a healthy, low calorie option. At least until you add dressing, bacon, cheese, and croutons. These add extra calories fast. One tablespoon of dressing contains 75 to 100 calories. With that in mind, it's no wonder grilled-chicken salads at a fast-food restaurant can have more calories than a hamburger. Mistake #5: Blaming Your Genes Many people give up on dieting or think there's no hope when it comes to meeting their goal weight because of their genes. Just like you may share your father's hair color or your mother's eye color, there is a small chance you also share your parent's body type. However, this is no excuse for doing nothing about trying to lose weight. Stick to your diet and exercise plan and you should definitely see results. Mistake #6: Eating Without Thinking It happens to everyone. You're tired after a long day and you just want to veg in front of the television or read a good book. Unfortunately, mindlessly eating is often involved. You may think that since it's not on a plate it doesn't matter, but every bite you take counts. When it comes to a successful diet, make rules for appropriate times to eat. And don't always feel the need to eat when relaxing. Try sipping on water or tea, chewing gum, or simply don't put anything in your mouth. Mistake #7: Eliminating All Treats Dieters often become overzealous in their plan and completely rid the house of all the food they enjoy, whether chips, sweets, snacks, or any high calorie food. This commitment may last a few days until you can't tolerate it any longer and you overindulge on what you deprived yourself of. A better plan is to allow yourself a treat every once in a while. Remember that everyone makes mistakes, but be smart and don't let these common pitfalls keep your from meeting your weight loss goal! Reach your fitness potential faster by coupling your good diet with a challenging exercise program. I'm here to motivate, instruct and encourage you to reach your goal. Call or email today to get started on a fitness program that will truly improve your quality of life. This Week's Feature Exercise: Front to Back Double Leg Line Hops. Also Interval Training Concepts.  This exercise is a part of programs available to premium members of US Sports Online Strength and Conditioning.*   Ply - Front to Back Double Leg Line Hops (SR) Sec  View Video Exercise Description: Begin standing with a court line in front of your feet. Stand with feet close together, lean forward slightly from your hips, and hold a slight bend in your knees. Once you begin hoping over the line front to back, stay up on your toes and spend the least amount of time you can in contact with the floor. As soon as you contact the floor begin pushing off again. Hold your arms at your sides and keep them bent. This drill differs from the cone hope because the movement will be shorter in height and distance. However, it will also be faster tempo.    Video Front to Back Double Leg Line Hops 10 seconds, 10 seconds, 10 seconds    Interval training. Interval training is a special training technique that involves periods of higher intensity exercise interspersed with periods of rest or light activity. These intervals, which can be used to enhance competitive performance in a specific sport or to improve general fitness can vary in the following ways: Intensity and duration of the exercise period. Intensity and duration of the rest period. Depending on how the workout varies an athlete can train the specific energy system necessary to develop his or her specific fitness goal. *These exercises videos and descriptions are available to Premium Members. Write a Comment Aim to Add It's easy to only focus on the foods that you're not supposed to eat when on a diet, but by changing your focus to all the foods that you are able to freely eat you'll stay motivated and stick with it. Pack as many non-starchy vegetables as you'd like into your daily diet as well as fresh, seasonal fruits. Experiment with different methods of preparation for exciting variety. Quinoa Fruit Salad This refreshing summer salad is made with quinoa. Quinoa is a gluten-free, protein-packed seed. It's a complete protein, containing all 9 essential amino acids. Add a side of lean protein to your salad and you've got a highly nutritious, balanced meal. Servings: 6  Here's what you need... 3/4 cup plain non-fat greek yogurt 2 Tablespoons lime juice, divided 1-15 fresh mint leaves, minced 2 cups cooked quinoa optional dash of salt and pepper 1 cup blueberries 1 cup green grapes, halved 1/2 cup raspberries 1 teaspoon agave nectar In a small bowl combine the yogurt, 1 tablespoon lime juice and the mint. Pour over the cooked quinoa and mix well. Season with salt and pepper. In another bowl combine the fruit, agave nectar and remaining lime juice. Cover and refrigerate each bowl for 2 hours, to allow the flavors to emerge, then combine the fruit with the quinoa and serve. Nutritional Analysis: One serving equals: 114 calories, 1 fat, 13mg sodium, 20g carbohydrate, 2.5g fiber, and 6g protein. Motivate your friends, family and co-workers! Use the "refer a friend" link below to forward this newsletter and subscribe your friends. Forward This Newsletter - Refer a Friend Click Here for a FREE Body Diagnostic Consultation US Sports Strength and Conditioning Partners

US Sports Strength and Conditioning News

16 April, 2012

Free Online Sports Conditioning Camp Workouts Start May 7! Stay Tuned to this newsletter or US Sports Strength and Conditioning for Free Sports Conditioning Boot Camp Workouts Delivered right to your inbox! Strength, Power, Speed, Agility, workouts that you can do at home, on your favorite workout space or gym. Get this week's workouts Existing Members: Do you need a new batch of workouts? Never received your weekly update? Never received any workouts after signing up? Please contact me To Athletes, Weekend Warriors, and Fitness Enthusiasts of all Ages! Train with one of the top Strength and Conditioning Coaches in the D.C. Area! At one of our convenient Washington D.C. area locations or anywhere in the world online. Get started with your FREE Fitness Profile by Clicking Here. 5 Simple Steps for Achieving Any Goal If you're not happy with your body then your workouts have lost focus. What is your immediate goal? If you don't have a ready answer then chances are good that your motivation is low and it has resulted in a lack of results. I know from firsthand experience that operating without a goal will get you nowhere. Sure, you may still be exercising regularly and eating mindfully but without that concrete goal your efforts will yield little results. 1. Setting your goal  You want to be in "better shape" but that's so vague. Dig deeper. What specifically do you wish you had now that you don't? To drop 3 dress sizes. To lose 2 inches of arm fat jiggle. To melt 4 inches from your waist. To be able to run 3 miles without stopping. 2. Define your timeline  Now that you've determined exactly what part of your body isn't up to par, tie that goal in with a specific timeline. When you have a timeline to measure your progress against, you'll find that achieving your goal becomes an easier process. To drop 3 dress sizes by August 20th vacation. To lose 2 inches of arm fat jiggle by October 13th wedding. To melt 4 inches from your waist by July 7th pool party. To be able to run 3 miles without stopping by June 16th city 5k. 3. Name your prize  It's time to take your motivation to the next level. Now that your specific goal is set and your timeline is clearly defined, let's add a prize that you'll receive once you've accomplished your goal. This prize shouldn't be anything related to your unhealthy habits – so no junk food or extra large meals. Make the prize an item that will reinforce your slimmer body, like a nice piece of clothing. A couple new outfits for your August vacation. A sleeveless dress for the October wedding. A new swimsuit for your July pool party. A new pair of running shoes for your June 5k. 4. Picture it  You know what you want, when you want it by, and the reward you'll get by achieving it. Now spend time picturing your end goal. Find a comfortable, quiet corner, close your eyes and see a mental movie – starring yourself – enjoying your reward with your new and improved body. Play your mental success movie several times throughout the day. See yourself enjoying an afternoon of your vacation, wearing your new clothes with confidence. Imagine how you'll feel walking down the aisle baring your toned arms. See yourself lounging by the pool in your swimsuit, carefree and happy. Imagine the feeling of accomplishment you'll feel as you cross the finish line. 5. Recipe for success  The steps that you've taken above have prepared you to mentally take on the challenge of motivating yourself through this transformation process. All that remains is a solid exercise and nutrition plan to push you through to your new body. This is where I come in. I'm fanatical about propelling each and every one of my clients through their own personal body transformation. Call or email today and I'll get you started on a program that will make your goals a reality. Advanced Article on Slow vs. Fast Barbbell Squat Training By Morrissey MC, Harman EA, Frykman PN, Han KH (1998), Early phase differential effects of slow and fast barbell squat training. To examine the importance of resistance training movement speed, two groups of women (24 years old, +/- 4 years, 5 ft. 4 in. tall +/- 2 in., 130 lbs. weight +/- 15 lbs.) squatted repeatedly at 1) 2 seconds up, 2 seconds down (slow); or 2) 1 second up, 1 second down (fast), doing three warm-up sets and three eight-repetition maximum sets, three times per week for 7 weeks. Tests included force platform and video analysis of the vertical jump, long jump, and maximum squat, and isometric and isokinetic knee extensor testing at speeds from 25 to 125 deg/sec. The groups improved similarly in many variables with training but also showed some differences. In the long jump, the fast group was superior in numerous variables including knee peak velocity and total-body vertical and absolute power. In the vertical jump, fast training affected the ankle and hip more (e.g., average power), and slow training mostly affected the knee (average torque). In isokinetic testing, the fast group improved strength most at the faster velocities, while the slow group strength changes were consistent across the velocities tested. Although both slow and fast training improved performance, faster training showed some advantages in quantity and magnitude of training effects. Write a Comment Super Soup Soup is a wonderful meal to enjoy when you're focused on losing weight – with a few guidelines. Never choose soups that have a cream base. These are filled with more calories and fat than you need. Avoid soups that have noodles or rice. Make sure that your soup has a lean source of protein, such as lean turkey or chicken breast. Try the Turkey & Veggie Soup recipe below. Military physical training is by far the toughest to master One of the reasons why the American Military Personell are some of the best conditioned in the world. Armed Forces PFT Programs These Armed Forces PFT Programs will get you prepared for the PFT test. There are also running programs for either the 2 mile test or the 3 mile test. Click on the links below to get the running program!  2 Mile Test Running Program  3 Mile Test Running Program  Throughout the length of these programs, the manipulation of the sets and repetitions for each exercise will be based on periodization concepts that involve changing the intensity and the volume of the workouts.  The starting point of the program is based on an initial fitness level. With feedback, the actual progression of the program will follow the body's unique adaptation process to exercise. Fine tune the program to include all the exercises that feel thebest!  If following both the strength training and the running programs, success will be guaranteed! Here is a sample of one of the 3 day a week workouts of the Armed forces PFT program: Week 1 - Day 1 (Monday) of your Program Week Difficulty: Medium   View Printer Friendly Version Click on an Exercise Name to view a description of that exercise Select Exercise Name Set and Rep Combinations 1   Warmup and Stretch 8 minutes  2    Video Squat 20 reps @ 240 lbs, 20 reps @ 240 lbs, 15 reps @ 240 lbs    3    Video Dumbbell Step Up 15 reps @ 40 lbs, 12 reps @ 40 lbs  4    Video Stretch Deadlifts 15 reps @ 150 lbs, 10 reps @ 135 lbs  5    Video Dumbbell Bench Press 15 reps @ 90 lbs, 12 reps @ 90 lbs  6    Video Push Ups (regular position) 34 reps, 34 reps  7    Video Push Ups (close position) 16 reps, 16 reps  Get ready to ace your PFT test  Now! Start your program online today or sign up for one-on-one training at one of our convenient Washington D.C. area facilities, by logging on to US Sports Strength and Conditioning. Turkey & Veggie Soup This soup has everything going for it. The base is broth, not cream. It doesn't have any added carbohydrates in the form of rice or noodles. And it's filled with lean ground turkey. Servings: 12 Here's what you need... 1 teaspoon olive oil 2 garlic cloves, minced 1 bunch of carrots, chopped 2 onions, chopped 1 bunch of celery 1 fennel bulb 1.3 lbs lean ground turkey 4 cups veggie broth 1 (14.5oz) can stewed tomatoes 1 (15oz) can white kidney beans, drained and rinsed 4 ears of corn, kernels sliced off 3 Tablespoons tomato paste 2 teaspoons dried basil dash of salt and freshly ground pepper In a large skillet heat the olive oil. Add garlic. Add chopped carrots, cover for 5 minutes. Add onions, celery and fennel. Sauté until soft. In another skillet cook the ground turkey over medium heat until fully cooked, stirring often. Drain off excess fat. Transfer the veggies to large soup pot and add the remaining ingredients, and the cooked turkey. Cover and cook over low heat for 40 minutes. Add extra water as desired. Nutritional Analysis: One serving equals: 119 calories, 1 fat, 336mg sodium, 10g carbohydrate, 3g fiber, and 15g protein. Motivate your friends, family and co-workers! Use the "refer a friend" link below to forward this newsletter and subscribe your friends. Forward This Newsletter - Refer a Friend Click Here for a FREE Body Diagnostic Consultation US Sports Strength and Conditioning Partners

The 'Training Camp Meal Plan'...

Now most players aren't thinking of this. Many think that 'carbing up' means an extra order of fries at their favorite fast food eatery.
Well the smart athletes, and those are the ones I want to focus on here, will plan your meals like you would a date with Pamela Anderson in her prime.


Here is a sample meal guide with shopping list from the US Sports Strength and Conditioning System
Now the Meal plan:



Meal plan of 7 Days for Calories

Day 1 : Breakfast, 1 cup skim milk, 2 slices whole wheat toast, 2 tsp jelly, ½ cup apple juice, 1 pat of butter,


Lunch - 1 cup macaroni, 2 oz (56.6 grams) hamburger, 1 cup green beans, 2oz (56.6 grams) parmesan cheese,

Snack - 1 orange

Dinner - 2oz (56.6 grams) chicken breast, 1 large baked potato, 2 tablespoons sour cream, 2 cups broccoli, 1 cup skim milk




Day 2 : Breakfast, 1 cup oatmeal, ½ cup orange juice, 1 cup skim milk, 1 pat butter,

Lunch - Ham sandwich, 2oz (56.6 grams) ham, 2 slices rye bread, ½ c fruit cocktail, ½c peas/ ½c carrots,

Snack - 1 banana

Dinner - 1c spaghetti/meat sauce, 3oz (84.9 grams) ground beef, 1 cup skim milk, 1 cup green beans



Day 3 : Breakfast, 1 english muffin, 1 cup skim milk, ½ cup applesauce, 2 pats of butter,

Lunch - Tuna salad, 2oz (56.6 grams) water packed tuna, 2 slices whole wheat bread, 1 peach, 1/2 cup carrots,

Dinner - ..Hey where can I get a plan like this? Click Here to see more.


Nutrition Software Disclaimer:
This nutrition program follows ADA guidelines and is not to replace the counsel of a qualified Health Care Professional and is not designed for people with specific pathological conditions. Please consult your physician before starting any exercise or nutrition program. This sports nutrition program is for educational use only.

Countdown to Training Camp..Easy on the throttle 'playuh'

With High School, College, and even pro camps 7-14 days away. Your strength and conditioning programs should be winding down in a way.


Your max lifts on the power movements (Squat, deadlift, power cleans, clean and jerk, snatches, etc.,) should happen within the next 5 days and then take your weights down a notch or two and focus on muscle endurance. The good news is that with this version of recovery, you should get even a little stronger by the time you hit the sled in first sweltering practice next week or so.

Reduce your sprints during your speed, agility, and quickness workouts by 10%. If you were doing 15-150 meter sprints per workout go hard for 10-12. Or you can ditch one or more sprint workouts for a middle distance run 1200-1500 meters at 3/4 speed.

The only thing that you should increase at this time is stretching. Even though you have been training year round (or at least I hope you have) muscle pulls and strains or worse generally take place in the first week or two of camp. You can help yourself not become one of these statistics by making sure that you are maximally flexible during these two weeks leading up to camp.

Once camp starts, if your team does not have a structured, in-season lifting program, do 2-4 days a week of basic strength and power workouts with no Olympic movements in the program. You will do this for the duration of the season. Make sure your last workout of the week is at least 48 hours away from game day. During this period you are just trying to get stronger in the 1-5 rep range to help decrease recovery time after games and reduce the chances of injury.

Tomorrow we will get into training camp nutrition so that you can not only survive camp, but help possibly secure a starting spot in September.

Lastly, if you have done everything that you know to prepare for camp, don't stress. Football will be one of the most memorable times of your life. Enjoy the ride, go to the beach, buy your girlfriend some flowers, be nice for a day to Mom, Dad, and your annoying Sister. Yeah surprise her with niceness, it will really make her mad!

Attention Athletes!
Improve your Strength, Speed, and Agility.
The US Sports Online Strength and Conditioning System
"Serious Programs For Serious Athletes"
www.fitnessgenerator.com/ussportsradio

Here we go again time to get ready to play!

Well it seems to happen year-round, but I see it more this time of year. Top-notch football players wasting their time in the gym doing bodybuilding or even worse 'no intensity' style workouts.

Look it's OK to look good for the beach in May, but guess what? You are going to look real good in your uniform in September flat on your back, ball fumbled, games los,s because you weren't training for football but your best body contest.

Hey if you want to be the next Tyson Beckford then stay on your path, but if you want to get ready to win, talk to you trainer or strength coach immediately or your six-pack is going to look like a rusty tall boy if you don't get serious now.
Need help?

Don't be so fast to blame Albert Haynesworth's trainer...

I almost wish his name wasn't out there. But with the 24 hour newscycle, it would have been hard to hide.

Ok you all know the story by now 'Big Al' flunked 3 tries at a standard NFL conditioning test. Albeit trumped up by Mike 'The new Boss not same as the old boss' Shanahan.

That being said he should have been ready and his trainer Tripp Smith has to take some of the responsibility.

It is easy in this business to 'playuh hate' and pile on calling Tripp a 'fraud' however I leave the hate for the '4 letter network' geekaloids of the world.

From the descriptions of his workout regime in a phone interview, it sounded like a pretty solid plan. Boxing style conditioning with a heavy bag and cardiovascular work of up to 45 minutes.

What we don't have, and this is where the teachable moments come in, are the specifics of the workout. That being said he must be ready by the time he got to camp. I supported the decision here on local TV to workout on his own with the proviso: 'It has got to work.'

What I mean by 'work' is that Albert had to be ready for any conditioning test that was to be thrown at him. Structuring the workouts is the responsibility of all of us strength and conditioning coaches. But there is one word that is paramount to the success of a strength and conditioning program or you trying to lose that spare tire on P90X: compliance.

That means that I can tell an athlete what to do in a workout, but it is up to him/her to not only follow my instruction, but to give it his/her all and put the level of intensity that will gurantee a desired result. We don't know how many time Albert possiby quit on a drill or durin exercise that Tripp skillfully planned. We do not know and never should know how many workouts he missed, blew off, or just flaked on.

And above all; all of you who are trying to denounce the credibility of Albert's long time trainer, better take a look at yourselves. I am talking specifically to my fellow trainers and strength coaches who know better than to judge these unfortunate results as an indictment of Tripp Smith's ability as a coach.

This conditioning test which consists of 6 shuttle-style sprints totalling 300 yards is not easy by the way. I would like to see many of you try it.

Even though none of us have the full story of why Albert Haynesworth was not ready and not completely in shape for camp; In this case of this conditioning drill, we may have a prime example of a non-compliant client.

So the lesson to be learned here boys and girls is do what your trainer or coaches tell you to do. It could start with something as simple as ...Oh I don't know showing up to off-season workouts?

Why Nutrition And Exercise Are The Secret To A Longer And Better Life!

Modern humanity has become more physically inactive than any of its predecessors... With the advent of convenience technologies and packaged food, humanity has begun to suffer. Find out how important nutrition and exercise really are!

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By: Derek Tresize

Article Summary: The appearance benefits of exercise are obvious but there are many other benefits too. The benefits of exercise are so much better when coupled with a nutritious diet. Adopting a healthy lifestyle is not that simple it will take a great deal of discipline.

Why Nutrition And Exercise Are The Secret To A Longer And Better Life!

"Take exercise: for whilst inaction weakens the body, work strengthens it; the former brings on premature old age, the latter prolongs youth." -Cornelius Celsus (ca.10-60)

Exercise as it exists today is presented predominantly in advertisements as a way to look younger and more attractive. It is presented on the covers of magazines promising a smaller waist, and by celebrity fitness instructors on television guaranteeing a more attractive body in a few weeks or your money back.

Many view an exercise routine as a luxury that enables celebrities to look good, and long for shortcuts in the form of miracle diet pills and plastic surgery to obtain this youthful luster without all the hard work and occupation of what already seem to be busy schedules.

At the same time, modern medicine constantly pushes the boundaries of science to stave off chronic diseases and increase the lifespan and well-being of the population. What every modern person seems to crave is an attractive body, youthfulness and vigor, and a longer, better life. On closer inspection, this makes sense.

Modern humanity has become more physically inactive than any of its predecessors have ever been. With the advent of convenience technologies and packaged food, humanity has begun to suffer a degeneration that has produced this dissatisfaction with appearance, widespread chronic disease, and lack of youthfulness and vigor.

The answer to these problems, however, is very simple. Though exercise is marketed today as a means of improving appearance, it has always been much more than this. More important than any shedding of inches it might bring about, exercise is the most effective way to increase life-span and improve quality of life. (More).....

Get Your Customized Exercise and Nutrition Plan Click Here

Climb The Agility Ladder For 'Cat Like' Change Of Direction

Watching these amazing athletes that are soccer players during the first day of the World Cup, I can't help but think: "The way they are able to go full speed and stop on a dime, they must do agility ladder drills like it's second nature." Well having trained many a soccer player at many a level I already knew that to be true.

The agility ladder drills can be applied to many sports and the routines can vary. Even though a good 30-60 second routine can be tough and taxing, there is an element of fun that can be incorporated. Really even though I have heard many a theory the agility ladder has its roots in the kids game hopscotch. Incorporate some jumps, hops, spins, and even sprints into your routine to mimic the action that you will using it for. The agility ladder, rings or even a square drawn out on the street with chalk, should be a staple of your speed, agility, and quickness workout.

Which finally brings me to tonight's sample from the US Sports Online Strength and Conditioning System:

#1831 Zigzag in ladder

Speed and Agility (ladder)

Exercise Description: Zigzag in Ladder Classification: Speed and Agility (ladder) Instructions: 1. Start by standing with the Ladder to your right and cross over with your left foot into the first square. 2. Step with your right foot behind your left foot so that it lands into the first square. 3. Then step back out of the Ladder with your left foot to land outside the second square. 4. Repeat according to the desired repetitions. Get Your Customized Strength and Conditioning program from the US Sports Online Strength and Conditioning System. Click Here To Get Started FREE

A Nutritional Supplement is Just That. To Supplement Your Good Eating Habits

By BOB MYHAL

When using a thermogenic product (such as Ripped Fuel, Hydroxycut, EPH 833, etc.) to stimulate fat loss, be sure to take in sufficient amounts of protein at least 20 grams every 3 hours to prevent your body from cannibalizing muscle tissue. The easiest, most effective way to do this is with a low-fat protein powder or MRP.

If you frequently experience painful muscle cramps during or after your training, then you should try taking 1 or 2 grams of the amino acid taurine approximately 2 hours prior to training it has powerful and proven anti-cramping properties.

As far as thermogenics or so-called fat-burners are concerned, ephedrine is still the king of the hill, but when you're deciding on your weightloss supplementation program don't overlook hydroxycitric acid (HCA).

HCA is derived from the tamarind fruit and seems to work by inhibiting excess carbohydrates from being stored as bodyfat. MuscleTech's Hydroxycut is a popular product containing HCA.

The chemistry of 19-norandrostenedione is telling. Basically, 19-norandrostenedione is structurally identical to a testosterone molecule right up the chain with two key exceptions: first, it is missing the hydrogen atom in the 17th position and second, it also lacks a carbon atom in the 19th position.

What happens is that when the liver processes the norandrostenedione molecule it adds a hydrogen atom in the 17th position. The liver, however, has no mechanism for adding the carbon atom in the 19th position.

What results is virtually a testosterone molecule missing the carbon atom. This molecule has the anabolic properties of testosterone (it may in fact have 2 or 3 times the anabolic effect of testosterone) without the level of androgenic side effects typically seen with extended testosterone use.

If you're looking to drop fat and get lean, you'll benefit from 3-5 cardiovascular training sessions per week. Ideally, each session should be 30-45 minutes in duration.

For fat burning, it's actually more beneficial to train at a consistent level of intensity throughout the session rather than using some sort of interval training (as with some of the machines which stimulate a series of inclines and declines).

It"s also crucial for you to do your cardio training on an empty stomach otherwise you'll simply be burning up glycogen stores (sugar rather than fat). First thing in the morning is the best time for cardio training. If this isn't possible, at least try not to eat for 3 or 4 hours prior to your cardio session that way you'll be primarily burning fat stores.

Get you customized Nutrition and Meal Plan Now at US Sports Online Strength And Conditioning System

Will Weightlifting Help or Harm My Future Superstar?

One of may favorite subjects! Many a concerned parent wonder if heavy weight lifting for their preteen student-athlete is healthy and be a hindrance to their growth.

Now that we are much better informed on the subject; the answer is that a safe, well planned, strength and conditioning program can implemented for any child at any age. Heck you can hand them a 4 gram Dumbbell as soon as your next 'Peyton Manning' exits the womb! Because Mom and Dad may be busy with such things as medical bills and cribs, might be a good idea to wait a while after the blessed event.

Because unfortunately so many parents will opt to not have their youngster pump iron along with athletic skill training, the child that does incorporate weight lifting with speed, agility, and quickness will have a decided advantage when he/she hits the field in the fall.

I have found the key with most children under the age of 15 is to make weight training fun while challenging. I can't emphasize enough though that the primary reason for weight training for sport is to reduce or eliminate the chance of injury. With that in mind the weight training has to be progressive. Conservative in the beginning, with a gradual increase in the overall weight lifted.

From Missourifamilies.org:

All strength-training activities should be supervised and monitored closely.

Remember that children are physiologically immature.

The primary focus, at least initially, should be directed at learning proper techniques for all exercise movements and developing an interest in resistance training.

Proper techniques should be demonstrated first, followed by gradual application of resistance or weight.

Proper breathing techniques (i.e., no breath holding) should be taught.

"

Essentially weight training is no more dangerous than your child riding their bike. It is just as natural for them to swim, climb trees, and certainly more beneficial than video games.

So get that future Heisman Trophy winner into the gym pronto!

Here is today's feature exercise from the US Sports Online Strength and Conditioning System

Double Crunch 1. Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Start position: Hands behind head and knees bent at 90 degrees. 3. Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring knees towards chest. 4. Return to start position. 5. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

You're All Wet! (Hydrated that is)

This is an issue thankfully that many organizations have taken seriously in the last 15 years.
I still swap stories with some of my fellow 'Ole Heads' on how not only were not allowed to drink water during practice (football), but some genius thought it was a good idea to take salt pills during intense sport activity!

Thank the creator those days are long gone. It is a forgone fact that the more active you are, the more fluids you need to take in. Let's get this straight: By fluids I mean water! Not some caffeine laced so call energy drink that gets you 'high' one minute and has you on an IV the next!

From sportsmedicine.about.com:
Adequate Fluid Intake for for Athletes
Because there is wide variability in sweat rates, losses and hydration levels of individuals, it is nearly impossible to provide specific recommendations or guidelines about the type or amount of fluids athletes should consume.

Finding the right amount of fluid to drink depends upon a variety of individual factors including the length and intensity of exercise and other individual differences. There are, however, two simple methods of estimating adequate hydration:

Monitoring urine volume output and color. A large amount of light colored, diluted urine probably means you are hydrated; dark colored, concentrated urine probably means you are dehydrated.
Weighing yourself before and after exercise. Any weight lost is likely from fluid, so try to drink enough to replenish those losses. Any weight gain could mean you are drinking more than you need.

Hydration should be a significant part of your meal planning. Start pounding the water days before any exercise takes place. Your active muscle is always absorbing water, so 'whaddya' think? Maybe you should have a constant intake of water? Hmmmm.

Get your customized strength and conditioning, nutrition, and hydration plan here

Here is today's feature exercise from the US Sports Online Strength and Conditioning System:

This one has many uses in sport. Great for basic balance, leg drive, and core strength for football and other sports.

Box Step with Barbell & Knee Drive 1. Stand behind box and place one foot on top of box, heel close to the closest edge. Hold a barbell on your shoulders. 2. Push off the box and explode vertically and drive your other knee up towards your chest. Complete the prescribed number of reps. 3. Repeat with other leg and continue according to prescribed number of repetitions.