Monday, August 25, 2008

LIFTING HEAVY: It blows cardio away!

It's been known for years that lifting heavy is the best way to build big, strong muscles that make you look great with clothes on and even better with them off. And, research consistently shows that lifting heavy can help you drop fat by burning a ton of calories.

Now, scientists are saying that lifting a ton of weight cuts you up like nothing else because a hard workout not only improves your insulin function – making you more sensitive to insulin – but it also increases the efficiency of your muscles at using fatty acids for fuel. In other words: a hard workout of sufficient volume makes you a fat burning machine.

So here's your FUSION FACTOID: The next time you're aiming to lean up, think twice before automatically jumping on the cardio machine for endless miles of running / cycling or walking. Instead, hit the pit and pound out set after set of heavy compound movements. You may not only build more muscle, but you'll melt away fat too!

- FUSION Research Team

Source: HOROWITZ, J.F. Exercise-induced alterations in muscle lipid metabolism improve insulin sensitivity. Exerc. Sport Sci. Rev., Vol. 35, No. 4, pp. 192Y196, 2007.

Monday, August 18, 2008

Leave Your Sisters "Puffer" Alone...

It's funny but true: for years, many young bodybuilders – and even some older ones – have tried to get the competitive edge in the gym by using asthma inhalers under the idea that the “steroid” and the beta-2 agonist ingredients in the inhalers will improve performance and build muscle.

So do they? Not at all!

A study by German researchers found that the use of asthma inhalers did not improve endurance performance, anaerobic muscle power or strength performance.

So, here's your FUSION FACTOID: If you're a bodybuilder who is thinking about using an asthma inhaler, forget it – it will do nothing for your performance and may, in fact, hurt you. And, if you're currently using an asthma puffer under the illusion that it helps you get the “edge”, stop it – it not only doesn't give you the edge, it makes you look silly! Instead, improve your cardio capacity by doing the work, and get stronger by lifting heavier, longer and more often.

- FUSION Research Team

Source: Wilfried Kindermann.Do Inhaled β2-Agonists have an Ergogenic Potential in Non-Asthmatic Competitive Athletes? Sports Med 2007; 37 (2): 95-102.

Tuesday, August 12, 2008

Phosphatidylserine: Does It Work?

For most supplements out there, there's a ton of hype flying around the magazines and the internet – especially the internet. As a result, it's easy for all but the most seasoned of bodybuilders to get confused about what works and what doesn't.

While hype has been and continues to be part of “the game”, hype not only causes confusion about blockbuster ingredients like creatine and the nitric oxide supplements, but creates confusion about old-school supplements making a comeback – supplements like phosphatidylserine (PtdSer).

Phosphatidylserine, a phospholipid, is found in soy protein and was used heavily by the old-school pro's who swore that it gave them great results. In recent times, this supplement ingredient has been cast aside – so does it really work? Yes – without a doubt!

The evidence shows clearly that PtdSer increases your endurance and performance in the gym, stops your cortisol levels from skyrocketing following your workouts, reduces muscle soreness from hard-training and speeds your recovery – and this means a bigger and stronger you.

So here's your FUSION FACTOID: Despite the hype that pervades the magazines and internet, one thing is certain – phosphatidylserine works big time to get you big and back in the iron battle faster than ever!

- FUSION Research Team

Source: Michael Kingsley. Effects of Phosphatidylserine Supplementation on Exercising Humans. Sports Med 2006; 36 (8): 657-669.