Can Caffeine Make You Fat?

Everyone knows that caffeine is a "wonder-drug" - taken pre-workout, it jacks up your energy levels and dramatically improves your in-gym performance. But did you know that caffeine also has a down side? It's true: recent research shows that caffeine may make you insulin-insensitive. That's bad news for bodybuilders.

Following a tough workout, your body has higher-than-normal levels of oxidants that can damage your muscles and organs. Also, immediately following a workout, your cortisol levels skyrocket as a response to exercise-induced inflammation. At this time stimulating insulin through the ingestion of a carbohydrate and protein drink mixture is the best recipe for keeping cortisol in check.

Unfortunately, caffeine can interfere with this process by making you insulin-insensitive - meaning: when taken with protein in a mixture, as part of a "low GI meal" pre-workout or post-workout meal, caffeine impairs your ability to manage your blood sugar levels. This is bad news because it can derail your recovery and your transition into the 5th phase of anabolism post-workout: the growth phase. By derailing your glucose metabolism, caffeine may also make you fat.

So here's your FUSION FACTOID: If you're going to use caffeine pre-workout to boost your in-gym performance, be sure to consume it on it's own at least one hour post your last meal. If you're going to consume it post-workout to reduce pain and speed recovery, consume it AFTER your glucose and protein drink mixture. In this way you can reap the benefits of this "wonder drug" without sabotaging your recovery.

- THE EDUCATED BODYBUILDER

Source: Am J Clin Nutr 2008;87:1254 – 61.

MONSTER LEGS - Dave Naugler 15 Weeks Out

Can you say S W O L E ? !

Dave 'Ballistic' Naugler on Arm Day

If you ever get a chance to see FUSION athlete Dave Naugler train, you'll know where he got the nickname 'Ballistic' from. Here he is, about 16 weeks out form the Canadian Nationals in Vancouver.

New AGENT•M Review

http://forum.bodybuilding.com/showpost.php?p=326117483&postcount=218

FUSION Athlete Darryl Fancey - 3 Weeks Out!

FUSION athlete Darryl Fancey dropped by the our headquarters today to pickup his supply of PURPLE•K and we couldn't help but get a sneak-peek at his pre-contest shape. He's three weeks out from the Laura Binetti show in Mississauga and it appears he is right on track.

Chris Breckenridge joins FUSION BODYBUILDING

FOR IMMEDIATE RELEASE

http://www.fusionbodybuilding.com/files/C_B_PressRelease.pdf

Come Tweet With Us

You can now find us on Twitter. Come follow us for quick FUSION updates and useful bodybuilding information.

http://twitter.com/avoidthehype

Another Way to Compete

I have the utmost respect and admiration for anyone who decides to step on the competitive bodybuilding stage. It really is one of the hardest things to do. Just the thought of my family and friends seeing m in a Speedo-like suite is a little un-nerving. Well, there’s another way to compete. The OBF is a federation that now allows people to show their stuff in a competitive environment, but this stage is virtual. Check it out: www.onlinebodybuildingfederation.com

FUSION's Barry Antoniow continued his winning streak with his 5th Canadian Bench Press Title

OTTAWA, Canada -- Ontario's Barry Antoniow continued his winning streak with his 5th Canadian Bench Press Title. This year Barry decided to go up a weight class for more competition. Weighing in at 86kg for the 90 kg weight class, Barry ate well and ensured that he peaked his supplement intake the night before to make sure that his body was not missing anything.

Barry was defending his championship title and opened his lifting with a easy 205kgs (451 lbs), jumped to 227.5kg (501 lbs) and went for the Canadian record of 253 kg (556.6 lbs), “I had benched this on more than 20 separate occasions in the gym. But not today!”

None of Barry's competitors in Canada have really pushed him in competition. Barry, who has been involved in three International competitions in the past, knows that bigger competitions draw bigger lifts out of him. So he plans on a good battle in Europe, with his future plans including going to the World Bench Press Championship in Hamm Luxemburg May 2009.

Barry has noticed a difference with this year's training and has contributed many of his gains on a strict diet, focused periodized training and FUSION BODYBUILDING supplements. With the generous supplement sponsorship from FUSION he did not ration or skimp on the supplements this year and it has definitely paid off.

"My recovery, strength increase and maintaining my peak was very noticeable and I attribute this to hard work and smart supplement choices. Last year I did not maximize the full potential of the combination of training and timed supplements, often skimping on servings.” observed Antoniow. "That can happen with a lot of new lifters. Things are fine in the first year but if you have poor training and nutrition, over training can result in diminished gains."

"FUSION BODYBUILDING supplements…. you know when you are taking them because you can feel them at work! Having a company like FUSION stand beside you, support you and believe in your convictions is a positive influence on my gold medals." said Antoniow.

The 2009 World Bench Press Championship is the qualifying opportunity for Antoniow to secure a berth at the 2010 Arnold Classic Pro Bench Press Competition.

For more information:
Barry Antoniow
Canadian Bench Press
TeamBantoniow@hotmail.com
Mobile: +1 613 222 6374
http://www.ottawastrong.com/

This is Barry on the right, at the Arnold Classic having a little fun.

Dave Naugler - 17 weeks out

This pic is of FUSION athlete Dave Naugler, 17 weeks away from hitting the national stage in Vancouver, BC. Be sure to check back often as we'll be updating his progression. www.davenaugler.com

Great Testimonial

This is an email we recieved this morning, I thought I'd share it:

"hey im emailing because i just purchased your fubar/subq/purple k. i have used purple k 3 times now, going on 4 and so far its the best creatine ive ever used. fubar and subq r both new products to me. since purple k was so beneficial to me i decided to try some of your other products. today i used fubar for the first time and i absolutely loved it, better than any other pre workout shake or pill ive used." - Andrew Mueller

COOL

It's always cool when we get pix like this. Here is long time FUSION athlete Paul Lazenby with 'Stone Cold' Steve Austin. Paul's a trooper....FUSION hat and all.

We've been sponsoring Paul for 10 years now, I met him in Vancouver and he immediately made and impression on me. Since that time he's really gotten into the acting and stunt game. Everytime I chat with him he's talking about partying with Vin Diesel or throwing Ashton Kutcher around. If you've ever seen 'The Butterfly Effect', Paul is one of the inmates with the blond hair.....we laughed about his part in this movie. If you've seen it you'll know what I mean :-) Here's his site: www.paullazenby.com



- THE EDUCATED BODYBUILDER

Davenaugler.com

I’ve been in this bodybuilding game for a while now - thirteen years or so. I’ve had a chance to meet a lot of very cool people. From the world’s top –level bodybuilders to the entry level single moms who are looking to make a change in their life…every one has their own unique story. Well, 3 years ago FUSION had the chance to sponsor Dave Naugler and his story is a great one. I encourage you to have a look at his site and really get to learn about one of Canada’s best bodybuilders. Send him a message; let him know what you think.

www.davenaugler.com




- THE EDUCATED BODYBUILDER

The WBFF

Wow, it seems like only a short time ago I was sitting with Paul Dillett while he told me about his plans. A grand vision to build a federation that would take bodybuilding competitions down a different road. Enter the WBFF. Two years and several shows later the WBFF has risen to host the best produced bodybuilding shows in the world. The first time you walk into the WBFF arena you know you're about to witness something special. The next show is on July 4th in Calgary, Alberta...I suggest you go.

www.wbffshows.com



- THE EDUCATED BODYBUILDER

The case for limiting soy: You simply don't use it

We’ve heard for years that soy protein isn’t ideal for male bodybuilders – not only that it’s often “incomplete” but also that it may have potent hormonal effects similar to estrogen, and that soy consumption may lead to lower testosterone levels and estrogenic effects. While the scientific evidence has shown that ingested soy protein does in fact not produce these effects, the debate still rages in some circles, with some experts recommending that male bodybuilders avoid ingesting soy protein altogether.

A new study on soy protein derived from wheat gives us another reason to limit our soy intake: Your body simply might not use it.

The study examined the retention of consumed wheat-derived soy protein, both before ingesting other forms of protein and afterward, in order to measure the effects of a high-protein diet on soy protein retention and utilization. The researchers found that when protein from other sources was eaten prior to ingesting soy protein, soy protein utilization and nitrogen retention was reduced dramatically.

So here’s your FUSION FACTOID: Although you shouldn’t avoid soy protein on the basis of possible hormonal issues, you should limit its consumption if you’re already eating a lot of protein from other sources. In the presence of these other types of protein, your body shies away from using soy protein in favor of the other kinds, so it becomes of limited benefit for muscle building.

- The Educated Bodybuilder

Source: Am J Clin Nutr. 2008;87:666–78.

Working Out in the Heat

If you’ve ever worked out in a hot gym – indoors or out – you know that your workouts are different when it’s hot. You rest more often, get tired more easily and sweat a lot. You also know that it can kill your working intensity and, by extension, your muscle growth.

So what can you do? Researchers have the answer.

To overcome the effects of heat on your thermoregulation – your core body temperature – you can take specific measures: heat acclimation and nutritional intervention.

Regarding heat acclimation, researchers recommend working your way “into” the heat – not working with your usual intensity and volume, but starting with lighter weights, more sets at a higher volume and increasing your intra-workout rest times. By gradually building intensity into your workout as it progresses, you prevent early workout performance breakdown.

The most effective nutritional intervention is, as always, fluid replacement – and fluid drinks containing few calories and moderate amounts of glucose and sodium are best.

So here’s your FUSION FACTOID: When you’re working in the heat – indoors or out – you have to adapt. Don’t just jump in and train like normal because you’ll get tired in a hurry. Instead, work your way into the heat, listening to your body as you continue to work. And, drink plenty of fluids to offset your fluid loss from sweating. Make sure your drink is light and contains not just glucose but also sodium – a key electrolyte. Nothing will help take away the effects of heat altogether, but these two protocols will ensure you get the best bang for your buck!

- FUSION Research Team
www.fusionbodybuilding.com


Source: Wendt, et al. Thermoregulation during exercise in the heat. Sports Med. 2007;37(8):669-682.

Got Back Pain? Work It Out!

If you work out with the kind of intensity needed to build huge, strong muscles, you’ve probably had back pain at least once – after a set of heavy squats, deadlifts or barbell rows, for example. Usually, the advice is to rest until you feel better, but this may not be always best. Sometimes rest isn’t the best medicine.

Researchers have discovered that a great majority of people who get back pain get better sooner by continuing to work out hard on the rest of their body parts while also taking care to work around their back pain and going easier on their back workouts.

So here’s your FUSION FACTOID: When you get back pain, get back into the gym! Research proves that people who keep working get better faster – working out hard will stimulate your body to heal while keeping you big and strong!

- FUSION Research Team
www.fusionbodybuilding.com

Source: May S et al. Stabilisation exercises for low back pain: a systematic review. Physiotherapy. 2008;94:179–189.

Can flat feet get you injured?

A lot of bodybuilders have flat feet – poorly formed arches – and this can affect balance, weight distribution, spine health and, ultimately, your performance in the gym. Fact is, with flat feet, your balance is out of whack and your body isn’t correctly distributing the weights you’re using to the muscles. Translation? Your muscles can’t handle the forces generated from your workout because of improper force distribution. You could get injured.

Researchers have reviewed the existing research and have found that by getting orthotics, you could notice dramatic results, with a massive decrease in your risk of getting injured. Here’s what the researchers said, in their own words:

Orthotics ... have moderate to large beneficial effects in treating and preventing plantar fasciitis and posterior tibial stress fractures, and small to moderate effects in treating patellofemoral pain syndrome.

So here’s your FUSION FACTOID: If you have flat feet, chances are you’re not working out as well as you could be, and your flat feet might even get you injured. So consider getting a checkup and, if you need them, getting orthotics to correct your balance. They’ll not only help make your workouts better but also help keep you in the gym and off the sidelines!

- FUSION Research Team
www.fusionbodybuilding.com


Source: Hume, et al. Effectiveness of foot orthoses for treatment and prevention of lower limb injuries. Sports Med. 2008;38(9):759-779.

Bodybuilding: It's a blood sport - but what about your brain?

It’s well-known that a hard workout gets your circulation going. It gets your blood pumping and increases oxygen and nutrient-rich blood to your muscles, especially after a hard and heavy set of squats, bench press or deadlifts. Let’s face it: Blood flow to your muscles is critical for growth. You want blood – lots of it – and the pump is your surefire sign that your work is paying off.

But what about your brain? As much as bodybuilding is a blood sport for your muscles, so too is it a blood sport for your brain.

It used to be thought that your brain received a steady and constant volume of blood delivery, whether you were working out or not. Not so. A new study shows that your brain gets more blood during exercise, and that study participants reported a weakening of the mind-muscle connection near the end of their workouts – the point at which blood delivery to the brain began to decline, as measured by scientists.

So here’s your FUSION FACTOID: Bodybuilding is a blood sport – for both your muscles and your mind. To get your brain in the game, work for the pump. Not only will your muscles work better and will you be stronger, but you’ll get your mind into every last repetition.

- FUSION Research Team
www.fusionbodybuilding.com


Source: Querido JS, et al. Regulation of cerebral blood flow during exercise. Sports Med. 2007;37(9):765-782.

Caffeine - it works better the more you train!

Bodybuilders know that adrenaline and noradrenaline are critical for having the energy needed to bust through a hard training session that builds maximum muscle. While a hard workout itself stimulates and triggers the release of these important energy hormones, sometimes it isn’t enough. That’s why supplementation is important – it can take your energy to the next level and make the difference between an OK workout and an explosive muscle-building session for the history books.

Caffeine stimulates adrenaline and noradrenaline release and dramatically increases your energy levels – but new science shows that not every bodybuilder responds equally to it. It turns out that men respond faster and to a greater degree than women do, and also that caffeine has more of an immediate and powerful effect with more training experience and a higher conditioning level.

So here’s your FUSION FACTOID: No matter whether you’re a male or female bodybuilder, the key to getting the maximum response from caffeine – the key to making it really shine – is hard, consistent work. Be sure to never miss a workout and to always push your conditioning and muscle growth to the next level. By pushing yourself that little extra bit in every workout, caffeine will work that much better and ultimately help push you over the top.

- FUSION Research Team
www.fusionbodybuilding.com

Source: Hassane Z, et al. Catecholamines and the effects of exercise, training and gender. Sports Med. 2008;38(5):401-423.

Recovery...Get Into It

It’s really easy to “get into” muscle growth – work out hard and stay dedicated, and the muscle will come, right? Maybe, but it’s not that simple.

While many bodybuilders have no problem training all-out, many don’t give recovery the respect it’s due. But the fact is, working out builds muscle, but it can also hurt you – for days after you’re out of the gym.

A new study by Greek researchers examined the effects of a hard workout on oxidant levels and the effects of oxidant activity on lipids, proteins and DNA. Researchers found that a hard workout increases the oxidation of fatty acids (lipids) and proteins and increases damage to your DNA. This is well-established, so this study confirmed what we already know. But researchers also found something else: A hard workout also causes oxidative damage to your muscles – regardless of fiber type – and this damage can persist for days after you’ve gone all-out.

So here’s your FUSION FACTOID: If you want to grow, you’ve got to “get into” recovery. Make it a habit and a priority. Immediately after going all-out, give your body the good stuff – proteins, fats and carbohydrates – and drink plenty of water. And keep it up, because it can take days – not hours – to recover from a single workout. Finally, don’t be afraid to step back and take it a little easy from time to time. Sometimes your best growth can come from doing nothing at all – especially if you train all-out all of the time!

- FUSION Research Team
www.fusionbodybuilding.com


Source: Nikolaidis MG et al. The effect of muscle-damaging exercise on blood and skeletal muscle oxidative stress magnitude and time-course considerations. Sports Med. 2008; 38(7):579-606.

Maximum Power...

When it comes to muscle growth, nothing is more important than power. But have you ever wondered just how strong your muscles are? In other words, how much you can lift to hit your maximum power threshold, driving your muscle growth even further? Now you can find out.

Scientists investigating the relationship between load and muscle power output had 55 males and 48 females do power movements such as squats and bench press at various percentages of their one-repetition maximum lift (1-RM). After crunching the numbers, researchers found that the optimal muscle output range is between 50 and 70 percent of 1-RM. Further, they found that the optimal load during the “acceleration phase” – when you’re pushing up the weight – appears to be more important for muscle growth than any other phase of the exercise movement. Applying the optimal load during this phase is the key to muscle and strength. In other words, power counts!

At the conclusion of the study, researchers made it clear: “Based on these results, we suggest that the load to be lifted should not be based on 1-RM but should be based on the relationship between the 1-RM, the maximum power output, and the speed of movement.”

So here’s your FUSION FACTOID: Powerful muscles are big muscles that just keep getting bigger. If you want to get stronger, it’s simple ­– calculate your 1-RM, and then focus on perfecting your speed and power output during the “acceleration phase.”

- FUSION Research Team
www.fusionbodybuilding.com


Source: Jandacka D & Vaverka F. A regression model to determine load for maximum poweroutput. Sports Biomechanics. 2008;7(3):361­–371.

BACK PAIN...

If you work out hard – if you hit the gym with the kind of gusto and ferocity that builds real muscle – chances are you do squats and deadlifts. And chances are that you’ve gotten back pain in the past, or you’re going to.

Naturally, there are treatment options for the severest of back pain, including physiotherapy, massage therapy and chiropractic treatments. If it gets too bad, sometimes surgery is needed. But there’s another option, and it’s one that many personal trainers tout as superior to most other non-surgical methods: stabilization exercises.

A study examining the effects of stabilization exercises on low back pain reviewed the existing research – 18 studies in total. It found some evidence favoring using stabilization exercises for chronic back pain, but not much showing that they were superior to conventional medical treatments.

So here’s your FUSION FACTOID: If you work out hard, your back is probably going to get sore, so use every tool you can to treat it. Do stabilization exercises along with whatever conventional treatments your doctor recommends. By doing this, you’ll say goodbye to the pain and be back in the gym faster than ever!

- FUSION Research Team
www.fusionbodybuilding.com

Source: May S, et al. Stabilization exercises for low back pain: a systematic review. Physiotherapy. 2008;94:179-189.

Who Are You Talking To?

We’ve all seen him: the guy at the gym who goes there more for a social gathering than a workout. And we’ve all seen his physique, the one that looks the same year after year – the same size, the same conditioning. While he does a lot of talking, he doesn’t do much working, so he doesn’t grow. No surprise there.

But if you go to the gym, research shows that you should be talking ­– to yourself.

A study has examined the effects of “self-talk” on exercise performance and found that although talking to yourself during exercise doesn’t produce overly dramatic effects, the results are pretty impressive. By talking to yourself, the scientists say, you give yourself time to take stock of your workout and how you feel, and to better concentrate and direct your efforts for that next gut-busting set. In short, talking to yourself and getting yourself “in the zone” really does improve your exercise performance.

So here’s your FUSION FACTOID: Avoid Mr. or Mrs. Loose Lips and talk to yourself instead. Although talking to others can be fun, you’re most interested in building muscle, and by talking to yourself, you can build more of it.

- FUSION Research Team
www.fusionbodybuilding.com


Source: Gibson ASC, et al. The role of self-talk in the awareness of physiological state and physical performance. Sports Med. 2007;37(12):1029-1044.

Stretch and Grow?

Experts have long preached about the virtues of stretching. It keeps you strong, limber, flexible and injury-free, and can even cause you to grow more muscle.

While there’s no doubt that stretching is essential for bodybuilders, some experts have taken this one step further, claiming that by stretching, you can selectively recruit and activate specific kinds of muscle fibers – especially the white, fast-twitch muscle fibers that get you huge and strong in a hurry. But is this true? Can stretching really activate these specific fibers more than others?

Not really – and now we have proof.

A study examined the effects of stretching on the activation and stimulation of both fast-twitch and slow-twitch muscle fibers. The researchers found that rather than triggering fast-twitch muscle fibers specifically, stretching was more general in nature, equally affecting the activation of both fast-twitch and slow-twitch muscle fibers.

So, here’s your FUSION FACTOID: While there’s no doubt that stretching is extremely beneficial and can keep you limber, flexible, functional and injury-free, the science proves stretching can’t activate one specific muscle fiber type to trigger growth.


- FUSION Research Team
www.fusionbodybuilding.com


Source: Chalmers, Gordon. Can fast-twitch muscle fibres be selectively recruited during lengthening contractions? Review and applications to sport movements. Sports Biomechanics. January 2008;7(1):137–157.

Still Working Out at a Crappy Gym?

Bodybuilders love to keep it “hardcore” ­– hard, heavy and growing. Let’s face it: Muscle is all that matters, right? Yes. And, working out in a “hardcore” gym like the pros of old, with well-used equipment, will get you huge fast, right? Not quite.

A new study by researchers in California showed that while barbells and dumbbells are balanced when new and therefore can move in space correctly, stimulating correct muscle growth, old, well-used equipment undergoes continuous microchanges. This can result in unequal total weight distribution, meaning that one end of the barbell or dumbbell can be heavier than the other. This can lead to incorrect and unbalanced movement, ultimately leading to incorrect and unbalanced muscle growth, and possibly injury over time.

So here’s your FUSION FACTOID: Muscle growth is job number one, so get into the best-equipped and best-maintained gym your money can buy. The equipment might not be as old as bodybuilding itself, but it will be balanced, more effective and far better at getting you huge in a hurry!

- FUSION Research Team
www.fusionbodybuilding.com


Source: Chiu, et al. The influence of deformation on barbell mechanics during the clean pull. Sports Biomechanics. May 2008; 7(2): 260–273.

This Is Your Body On Cow Protein

Supplement makers are always looking for an edge - always looking for new ways to get your attention and your supplement dollars. To this end they are constantly innovating and developing their products, and are always searching for new ingredients to fuel your growth.

In the past several years, some companies have stumbled upon Bovine lactoferrin - a specialized cow protein found in cows milk that is supposed to have antibacterial power. Naturally, bodybuilders have been skeptical - and this ingredient hasn't really caught on. All of that may change, because new science shows that this stuff actually works - and works well!

A study appearing in Nutrition Research has found that taking Bovine lactoferrin by mouth can actually keep your immune system strong by not only killing opportunistic bacteria - like those that hang around in-wait when you're over-trained - but it can also protect your muscles by powerfully killing off harmful oxidants and free radicals that keep you inflamed and stunt your muscle growth.

So here's your FUSION FACTOID: It turns out that cow protein is good for you after all - and we're not just talking about meat or milk. Specialized cow proteins - Bovine lactoferrin - can keep you healthy, keep you training and, ultimately, keep you on the road to Muscletown!

- FUSION Research Team
www.fusionbodybuilding.com


Source: Ann M. Mulder, et al. Bovine lactoferrin supplementation supports immune and antioxidant status in healthy human males. Nutrition Research 28 (2008) 583 – 589.

Protect Your Liver: Avoid Processed Dietary Oils...

We hear all the time that we should avoid processed foods, instead opting for healthy “clean” options that are straight from nature – fresh fruits and vegetables, complex grains and carbohydrates, and lean meats such as chicken and beef.

Rarely, however, do we hear about cooking oils – but a new study has changed that.

A new study by Austrian researchers found that consuming processed cooking oils such as linoleic acid not only promotes inflammation throughout your body but also prevents the death of cancer cells in your liver, contributing to your risk of getting liver cancer. Cooking with processed oils at high heat also increases their potential side effects.

So here’s your FUSION FACTOID: If you’re going to use oil when you cook, skip the processed junk. Instead, use small amounts of olive or coconut oil on low heat. By doing this, you’ll not only eliminate excess calories that make you fat but also eliminate side effects and possibly save your liver from inflammation and cancer.

- FUSION Research Team
www.fusionbodybuilding.com


Source: Rohr-Udilova, N. V., et al. (2008). Lipid hydroperoxides from processed dietary oils enhance growth of hepatocarcinoma cells. Mol Nutr Food Res, 52, 352–359.

Fat Burning Fats - Here We Go Again...

There's always been a lot of talk about “using fat to burn fat” - and we always see supplement companies pushing Essential Fatty Acid (EFA) or Conjugated Linoleic Acid (CLA) supplements every few years, claiming that they will burn fat, stabilize blood sugar and generally get you into the best shape of your life. Right.

Unfortunately, it seems that very few bodybuilders have actually seen much benefit from using these so called “fat burning fats” - certainly none of us have gotten into the best shape of our lives using them. But, a new study in The American Journal Of Clinical Nutrition shows that just because you can't see the results outwardly, doesn't mean there aren't any.

A new study had 12 adults follow a low-calorie diet for three weeks while supplementing with a fatty acid supplement. The study examined the effects of these fatty acids on Low Density Lipoprotein (LDL - “bad” cholesterol) formation. Scientists found that using a fatty acid supplement dramatically reduced the conversion of LDL precursors into LDL, and therefore dramatically reduced the LDL cholesterol that can cause heart disease and heart attacks.

So here's your FUSION FACTOID: While unsaturated fats won't get you into the best shape of your life, and while they may not burn fat like cardio burns fat, they don't hurt, and can in fact help your cholesterol profile, preventing LDL cholesterol from getting out of control - and this could prevent you from having a heart attack. So get enough unsaturated fats in your diet – you'll keep away the grim reaper and help your testosterone manufacture in the process. And testosterone equals more muscle and a bigger you!

- FUSION Research Team
www.fusionbodybuilding.com

Source: Chunyu Zheng, Christina Khoo, Jeremy Furtado, Katsunori Ikewaki, and Frank M Sacks. Dietary monounsaturated fat activates metabolic pathways for triglyceride-rich lipoproteins that involve apolipoproteins E andC-III. Am J Clin Nutr 2008;88:272– 81.

Another Reason to Keep It Lean...

We all know that there are plenty of reasons to get – and stay – as lean as possible: Fat is ugly, it’s easier to build muscle when you’re lean and harder to build muscle when you’re fat, a lean and muscular physique looks great, etc. The list goes on and on.

Now, there’s another reason: Being fat slows your recovery from injury.

A new study looked at how being overweight (having high body fat percentages, or being obese) affected recovery time from knee injuries – something bodybuilders get frequently – and found that fatter people recovered much more slowly than their leaner counterparts.

So here’s your FUSION FACTOID: You might not have needed more reasons to stay lean, but you can add yet another one to the list. Being overweight – or “bulking up” – can slow your recovery time from injury, ultimately keeping you out of the gym longer than needed. So keep it as lean as possible while still packing on the muscle. It’ll make it easier for you to build even more muscle while also letting you show it off and speeding your recovery from hard workouts!

- FUSION Research Team
www.fusionbodybuilding.com

Source: Unver, B. et al. (2008). Effects of obesity on inpatient rehabilitation outcomes following total knee arthroplasty. Physiotherapy, 94, 198–203.

Get Some Garlic in Ya...

Just when we thought that we knew all there was to know about garlic, we find out something new. While we’ve known for years that garlic is antiviral, antibacterial and anti-inflammatory, and while we’ve all been told that we should eat garlic because it’s “good for us,” we’ve never been told this: Eat garlic because it will help you work harder and longer in the gym.

A new study from Japanese researchers shows that garlic just might help you bust it out in the gym for extra gains. When feeding physically tired people garlic, Japanese researchers noticed a marked increase in their energy levels and recovery speed.

So here’s your FUSION FACTOID: Do as the Japanese do – get some garlic in ya. Not only will you benefit from the antiviral, antibacterial and anti-inflammatory effects and possibly speed your training recovery, but you’ll also have more energy during and after your workouts, and possibly more muscle too!

- FUSION Research Team
www.fusionbodybuilding.com

Source: Morihara, N. et al. (2007). Garlic as an anti-fatigue agent. Mol Nutr Food Res, 51, 1329–1334.

What's Old Is New Again...

Years ago, phytosterols were all the rage. Like all things bodybuilding, phytosterols made their monumental splash on the supplement scene, enjoyed momentary popularity fuelled by marketing hype and then quietly faded from the spotlight as some new ingredient became the flavour of the month. But now, phytosterols – plant sterols – are back, and this time there’s real evidence that they work.

A new study shows that by consuming plenty of plant sterols in your diet, you can protect yourself from cardiovascular disease, obesity, diabetes and cancers such as breast, colon and prostate cancer. In fact, the plant sterols found in plants are so powerful that they can reduce your cancer risk by almost 25 percent!

As bodybuilders, we need all of the protection from cancers that we can get. The fact is, training creates harmful oxidants that promote inflammation and can damage our DNA, possibly leading to cancer.

So here’s your FUSION FACTOID: Eat plenty of vegetables and plants – at every meal. Not only are plants and vegetables high in calcium, antioxidants and other important vitamins and minerals, but they also contain plant sterols that can ward off cancer.

- FUSION Research Team
www.fusionbodybuilding.com

Source: Bradford, P. G. et al. (2007). Phytosterols as anticancer compounds. Mol Nutr Food Res, 51, 16 –170.

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
www.fusionbodybuilding.com


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.

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
http://www.fusionbodybuilding.com/

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

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
www.fusionbodybuilding.com

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

Change It Up - Often!

We all have favorite exercises that we like to do, and while they can get us good and strong for a while, we really should change things up - and not just to keep boredom from setting and killing our passion, or because we’ve hit a plateau.

A new study shows that mixing it up every so often with a new routine does more than just build muscle, it prevents your Muscle-Tendon complex from degrading.

Your Muscle-Tendon complex is the point at which your muscles that generate force connect to your tendons and transmit that force. Having healthy tendons is essential because your tendons must be fairly elastic and flexible to correctly transfer and bear the forces that your muscles place upon them during a brutal workout. Zero flexibility equals zero functionality.

Researchers found that aging and disuse caused the Muscle-Tendon complex to degrade, and that the only way to keep our muscles and tendons in tip top shape is to chronically switch things up, subjecting our muscles to different workout routines. By doing this, the Muscle-Tendon complex is always challenged to grow stronger, instead of simply bearing the same workout routines over and over and never adapting.

So here’s your FUSION FACTOID: Switch it up at regular intervals. By switching it up at regular intervals, you’ll get the most muscle possible out of a program and keep your Muscle-Tendon complex healthy and in good shape.

- FUSION Research Team
www.fusionbodybuilding.com

Source: NARICI, M.V, et al. Plasticity of the Muscle-Tendon Complex With Disuse and Aging. Exerc. Sport Sci. Rev., Vol. 35, No. 3, pp. 126Y134, 2007.

Working Out: Get It Right!

Let’s face it: busting your butt in the gym and breaking down muscle fibers under a ton of iron isn’t easy, but it’s the only way you’re going to get the big and beyond ripped physique that makes you the envy of everyone you know.

But there’s a fine line between doing too little, and doing too much. And, unless you can do just enough work to grow – unless you can get it right – all of your hard work will be for nothing, and you’ll end up getting sick. And how, exactly, does doing too much exercise make you sick?

A study looked at the underlying mechanisms of exercise and found that too much exercise makes you sick by altering your physiology and that doing too much exercise changes the mitochondrial transmembrane potential (TMP) of leukocytes – key immune system cells – and increased cell death rates, while simultaneously increasing inflammation and triggering muscle breakdown.

So, here’s your FUSION FACTOID: To build muscle, you’ve got to get it right – and this means working with all-out muscle building intensity until you’re finished – and not working a minute later. By working with precision, you’ll get all of the upside with none of the downside – like massive cell death and skyrocketing inflammation.

- FUSION Research Team
www.fusionbodybuilding.com


Source: T-C Tuan, et al. Deleterious effects of short-term, high-intensity exercise on immune function: evidence from leucocyte mitochondrial alterations and apoptosis. Br. J. Sports Med. 2008;42;11-15; originally published online 15 May 2007.

The Skinny on CLA - Does It Really Help You Get Ripped?

There sure are a lot of claims about CLA, but for all of the claims it appears that there aren’t very many real, concrete and verifiable answers. Some people claim that CLA helps you lose weight, while others dismiss it as a useless supplement ingredient that has become the victim of its own hype.

So what’s the REAL story? Does CLA really help you get ripped?

A new study shows that while CLA doesn’t do much for losing fat directly, it may help with improving insulin function. Insulin, a hormone secreted by your pancreas, is critical for losing body fat and improving insulin function. So, by keeping insulin levels low CLA may help with fat loss indirectly, or at least help prevent fat gain.

But there’s a catch: CLA is a lipid with twice the number of calories of protein or carbohydrates. So, while bodybuilders who are leaning up for a contest can use CLA to help reign in insulin 12 weeks out from contest day, CLA shouldn’t be used up until the day of the contest as its calories may make fat loss more difficult the leaner you get.

So here’s your FUSION FACTOID: Use CLA in the beginning weeks of your contest prep, but cut it off as you get lean. In this way you’ll take advantage of its effects on insulin, you’ll support your hormone function when dieting down, all without gaining fat in the final weeks before contest time.


- FUSION Research Team
www.fusionbodybuilding.com


Source: Jing-Jing Li, et al. Anti-obesity effects of conjugated linoleic acid, docosahexaenoic acid, and eicosapentaenoic acid. Mol. Nutr. Food Res. 2008, 52, 631 – 645.

Tendon Injury? Go Ballistic!

Let’s face it: injuries suck, but they’re going to happen when you train all-out for unparalleled muscle growth that makes you the envy of everyone in your gym. In fact, for many bodybuilders – especially the top level professionals – injuries are chronic and are an accepted side-effect of being the best. Simply: being injured comes with the territory when you give your all.

Many different kinds of injuries exist, but the most common are muscle, nerve, joint and tendon injuries, with tendon injuries being among the most annoying, painful, debilitating for bodybuilders. Thankfully, new research shows that far from sitting still and quitting training, going ballistic is the answer for fast recovery.

Specifically, researchers now believe that ballistic stretching helps joints become more compliant, resulting in accelerated increases in range-of-motion and functionality following injury.

So here’s your FUSION FACTOID: Rather than sitting home and nursing an injury while neglecting your training, the science shows that you should instead utilize ballistic stretching to get back into top form.

- FUSION Research Team
www.fusionbodybuilding.com

Source: E Witvrouw, et al. The role of stretching in tendon injuries. Br J Sports Med 2007;41:224–226.

Does Ice Water REALLY Help?

We’ve all been told that icing a sore muscle really helps to reduce the swelling and soreness that comes with exercise, and is the best way to speed recovery so you can get back into the gym and back to hard-training and rapid growth.
But new research seems to turn this idea on its head.
Scientists recently tested whether immersing your quads in ice water after exercise had any effects on keeping Delayed Onset Muscle Soreness (DOMS) at bay. The results?

“The protocol of ice-water immersion used in this study was ineffectual in minimising markers of DOMS...”

Researchers concluded their findings with the startling conclusion that “This study challenges the wide use of this intervention as a recovery strategy by athletes.”

Here’s your FUSION FACTOID: For the time being, it looks like you no longer have to immerse your body parts in frigid ice-water to speed recovery. In fact, you’d probably be better off just drinking said ice-water according to this study. We think that plenty of stretching, a diet rich in proteins and garlic, and the use of anti-inflammatory enzymes and BCAA’s is the way to GROW faster than ever.

- FUSION Research Team
www.fusionbodybuilding.com

Source: Kylie Louise Sellwood, et al. Ice-water immersion and delayed-onset muscle soreness: a randomised controlled trial. Br J Sports Med 2007;41:392–397.

HMB - Does Age Matter?

There seems to be a line of reasoning among bodybuilders that goes like this: the older you get, the less muscle you can build, the more fat you gain, and the less effective supplements become at giving you mind-blowing results.

While it's clear that building muscle is harder as you age because of declining hormones, and that gaining fat is easier because of metabolic slowdown, it's not so clear that supplements work less as you age – and when it comes to HMB, a new study challenges the conventional wisdom.

Researchers gave HMB to young, middle-aged and older bodybuilders and found that, regardless of age, HMB “may inhibit the ubiquitin-proteasome proteolytic pathway responsible for the specific degradation of intracellular proteins. HMB may also directly stimulate protein synthesis, through an mTOR dependent mechanism.”

Here is your FUSION FACTOID: Despite some of the conflicting evidence on HMB, and the notion that supplements work less as you age, this study on HMB, at least, shows that there are always exceptions to the rule. HMB works for everyone – so take it! You can lose fat, gain muscle and get awesome results.

- FUSION Research Team
www.fusionbodybuilding.com


Source: Gabriel J Wilson, Jacob M Wilson and Anssi H Manninen. Effects of beta-hydroxy-beta-methylbutyrate (HMB) on exercise performance and body composition across varying levels of age, sex, and training experience: A review. Nutrition & Metabolism 2008, 5:1.

Lower Test = Less Life...

Bodybuilders need high testosterone levels to lift heavy, workout hard and grow massive. Testosterone is, simply, the lifeblood of muscle building. But there's only one problem: stress, pollution and ageing all cause testosterone levels to sink, and if you're 30 or over, the situation gets worse because your testosterone levels naturally decline after this age.

A new study examining the effects of lower testosterone levels – total and free testosterone – has found that lower testosterone levels may shorten your life – increasing your chances of dying early by 33% compared to people with high or normal testosterone levels.

But low testosterone doesn't just increase your risk of an early demise, it also makes it very difficult to be motivated and to train with the blinding intensity you need to force muscle growth.

So here's your FUSION FACTOID: Get your testosterone levels high by avoiding stress, eating right and training hard – giving it your all every time you enter the gym. While not mandatory, it can also be good to supplement with a natural test booster, just to make sure that you're maxing out your test levels and getting the best and fastest gains possible. So get your test levels high – and get HUGE! It may even make you live longer.

- FUSION Research Team
www.fusionbodybuilding.com

Source: Study presented at the Endocrine Society Annual Meeting, June 5, 2007.

Ditch the NSAIDS...

We've already reported on the effects of ibuprofen – that it cripples protein synthesis and muscle growth. But what of the other over-the-counter Non Steroidal Anti-Inflammatory Inhibitor drugs? What about drugs like acetaminophen (Tylenol), Celebrex, Naproxen (Aleev) and opiates that are frequently used to reduce inflammation and pain after a hard workout?

The story is pretty much the same – and it's not good.

New research shows clearly that while acetaminophen (Tylenol) did not slow growth, protein synthesis and the healing of tendons from a hard workout, drugs like Celebrex, Naproxen and various opiates did delay the healing of tendons and, taken one step further, actually decreased the overall collagen count of these tissues – making joints less functional.

So here's your FUSION FACTOID: If you're going to use a painkiller after a killer workout that's full of gut-busting pain, choose the least of all evils: acetaminophen. And, if at all possible, use enzymes that help control inflammation from spiraling out of control.


- FUSION Research Team
www.fusionbodybuilding.com

Source: American Journal Sports Medicine, published online April 23, 2007.

BCAA's Are No Fad...

The bodybuilding World is strange: fads and gimmicks come and go and things go in and out of style. While some things should never become popular in the first place, other things should never go out of popularity. BCAA’s are a case in point.

While research over the years has proven the need for BCAA’s by showing that they increase protein synthesis, muscle growth and speed exercise recovery, they have mysteriously fallen into and out of favour with bodybuilders. Now, there’s yet another study showing that BCAA’s need to stay in the arsenal of every serious bodybuilder.

A recent study examined the effects of BCAA shortage on overall growth patterns and brain function, and found that BCAA shortage leads to stunted growth levels and poor brain function – sometimes even brain diseases.

So here’s your FUSION FACTOID: BCAA’s are critical for your results. Use them, and be generous. Shortages will turn your physique from treasure into trash, and can lead to the onset of a whole host of disease states.

- FUSION Research Team
www.fusionbodybuilding.com

Source: Malcolm Watford. 2007 International Life Sciences Institute. April 2007: 167–172.

Old School Energy...

Many bodybuilders need an extra blast of energy prior to hitting the gym for a hard training session. While energy drinks are now popular with athletes from all sport, the old stand-by – coffee – hasn’t gone away and a lot of bodybuilders drink a cup – or three – before a workout to get the energy and motivation they need to pound out rep after rep of heavy iron.

Now, scientists are stating that because coffee induces a thermogenic effect, it may also protect against type II diabetes – the kind of diabetes that’s so prevalent, especially amongst overweight and obese people.

So here’s your FUSION FACTOID: While energy drinks may be popular, a lot of them contain sugar, and there’s no evidence that they offer any thermogenic benefit. But coffee is a thermogenic and it’s sugar free – meaning all of the energy, plus diabetes protection, with none of the calories and fat gain from extra sugar. So next time you need some energy to pound out set after heavy set, consider drinking a cup – or three – of coffee. It’s old school, but it’ll do the trick like nothing else.

Source: Hannia Campos, PhD, and Ana Baylin, MD, DrPH. Coffee Consumption and Risk of Type 2 Diabetes and Heart Disease. 2007 International Life Sciences Institute. April 2007: 173–179.

The TRUTH about probiotics...

There’s been a lot of talk lately about the benefits of probiotics – special bacteria present in your intestinal track that aide in food digestion and overall health. Not surprisingly, new foods have appeared that are “enhanced” and “fortified” with probiotics, and even new supplements have debuted, with marketers claiming that bodybuilders need more probiotics because of the amount and frequency of our meals. These marketers claim that bodybuilders need more probiotics than the average person and that extra probiotics will speed digestion, increase nutrient absorption and lead to overall better health.

But there’s only one problem with these claims: They’re not true!

The truth is that most orally ingested probiotics are destroyed in stomach acid before they produce any benefit and, even if they do survive your stomach, they may not produce any benefit once in your body – unless your intestinal bacteria balance is already out of balance.

So here’s your FUSION FACTOID: Probiotics may be great for people with digestive problems, but they don’t do anything for bodybuilders. So save your money and skip the “enhanced” and “fortified” yogurts and other food items that show up on store shelves. Instead, stick to the basics and build muscle by getting high quality proteins. It’s the only way to go.

- FUSION Research Team
www.fusionbodybuilding.com

Source: L. Miles. Are probiotics beneficial for health? British Nutrition Foundation Nutrition Bulletin,32, 2–5.2007.

Don't Be Afraid Of Soy...

Let's face it: Soy protein has a pretty bad reputation when it comes to muscle building. For years, so-called “experts” have slammed soy protein as inferior to whey and egg proteins, and have warned us about soy protein being a “womans protein” because of its estrogenic potential. These experts warn that the potential estrogen activity of soy could crush muscle growth by negatively impacting testosterone production.

Now, however, research from the American Journal of Clinical Nutrition shows beyond any doubt that soy protein is effective for men, as it is rich in isoflacones that increase HDL “good” cholestrol and lower LDL “bad” cholestrol, helping to keep your cardiovascular system and heart in good shape and dramatically reducing your chances of getting heart disease.

So here's your FUSION FACTOID: Don’t fear soy protein. Provided that you eat a diet rich in protein from whey, egg, milk and animal sources, soy protein will give you cardiovascular protection without any hormone releated side-effects.

- FUSION Research Team
www.fusionbodybuilding.com

Source: Brianne L McVeigh, Barbara L Dillingham, Johanna W Lampe, and Alison M Duncan. Effect of soy protein varying in isoflavone content on serum lipids in healthy young men. Am J Clin Nutr 2006;83:244 -51.

Don't Reach For The Ibuprofen...

Training is hard work and you're going to feel the pain that comes with it if you train with the blinding intensity that's needed to build serious muscle.

Bodybuilders have used Ibuprofen for years to deal with training-related pain and training induced inflammation, but now research shows that using Ibuprofen not only harms your liver and kills pain, but that it also kills your muscle growth. Simply: Ibuprofen kills muscle growth by inhibiting protein synthesis – the conversion of ingested proteins into new muscle tissue.

So here's your FUSION FACTOID: While training hurts, and while you can use Ibuprofen to kill the pain, just remember that you're also crushing your muscle growth. A better approach is to forgoe Ibuprofen and instead use anti-inflammatory enzymes. While the effects won't be as immediate at killing your pain, the long-term results are worth it: reduced pain and increased muscle growth.

- FUSION Research Team
www.fusionbodybuilding.com

Source: Mcanulty, S.R., J.T. Owens, L.S. Mcanulty, D.C. Nieman, J.D. Morrow, C.L. Dumke, and G.L. Milne. Ibuprofen Use during Extreme Exercise: Effects on Oxidative Stress and PGE2. Med. Sci. Sports Exerc., Vol. 39, No. 7, pp.1075-1079, 2007.

Need Energy? Use it!

Everyone gets tired – especially after a long and tough workout where you’ve given it your all to stimulate every last muscle fiber. After a tough workout, the best thing to do is rest, eat and recover so that you can grow stronger and bigger as fast as possible.

But what happens when you’re just feeling beat and you can’t muster the energy to train? Some bodybuilding “experts” advise taking an extra “rest day” when you just don’t have the juice to hammer at the iron, in the hopes of being able to hack it the next day. Makes sense, right? Wrong. Science proves it.

A study by scientists at the University of Georgia shows that when already-tired people do low-intensity exercise, their fatigue is not only reduced by an amazing 65%, but their overall positive energy levels increase by 20%. These findings totally destroy the idea that exercise will make you more tired if you’re already fatigued, or that you should wait to exercise until you’re 100% amped. And just remember: we’ve already proven that missing workouts will make you fat.

So here’s your FUSION FACTOID: When you’re “tired”, do something. Most people feel tired because they’re really just bored – so get into the gym, and while you don’t have to train all-out at every session, even doing low-intensity exercise will get you focused and energized when it counts.

SOURCE: University of Georgia (2008, March 2). Low-intensity Exercise Reduces Fatigue Symptoms By 65 Percent.

- FUSION Research Team
www.fusionbodybuilding.com

Don't Want To Get Fat?...

You're a bodybuilder, an Iron Warrior, A Disciple of past champions – so chances are good that you wan't a big, strong beyond ripped body that's the best there is,with no ugly fat hiding all of your hard work. If this is you, then add one more thing to your “must do” bodybuilding list: eat fresh berries.

It's true: on the surface, berries don't seem essential for bodybuilders – they're low in protein and light on calories – and they certainly won't build muscle like a nice thick steak. But there's new evidence that fresh berries can stop you from getting fat – and not getting fat is always better than having to lose fat.

Many berries such as blueberries contain special blue/purple/red pigments called anthocyanins, and science shows that they can help prevent obesity, even when consuming a relatively high-fat diet. The research pointed out that grape skins, blueberries, blackberries and purple corn are rich in these fat fighters, but other foods contain them as well.

So here's your FUSION FACTOID: Eat dark colored fresh berries whenever possible. Insodoing you'll not only benefit from their antioxidant effects, but you'll be keeping the fat away.

SOURCE:American Chemical Society (2008, February 14). Natural Purple Pigments In Fruits, Vegetables And Berries, Such As Blueberries, May Help Prevent Obesity.

- FUSION Research Team
www.fusionbodybuilding.com

Once You Start Working Out - KEEP IT UP!

You hear it all the time: “you have to be consistent with your workouts if you hope to build muscle and burn fat” and “being consistent is the only real way to make any gains.”

While we all know that this advice is true for muscle building and fat burning, new science is shedding light on the age-old practice of taking breaks between training phases.

It's a common practice for bodybuilders to take a one-week break or rest period at the end of bulking and cutting cycles. This is done primarily to rest the body and allow it to “normalize” in anticipation of the start of a cutting or bulking phase and the corresponding changes in training practices.

But new science shows that taking a total break can make you fat. In fact, the science shows that missing workouts and taking extended breaks from exercise – not exercising consistently – increases your chances of getting fat - more so than eating fatty foods!

So here's the straight-talk from FUSION: If you're reaching the end of one training-phase and about to start another, don't take a total break from activity. Instead, continue doing light cardiovascular exercise, or play a sport. Do something – just don't become a couch potato. This will not only stop you from getting fat, but it will keep your conditioning up so you have less “catch-up” work to do once you get back in the game.


Source: DOE/Lawrence Berkeley National Laboratory (2008, February 9). Irregular Exercise Pattern May Add Pounds.

- FUSION Research Team
www.fusionbodybuilding.com

Wanna Be BIG? Can The Beer...

It's a fact: bodybuilders exist to build rock-hard, eye-popping muscle – to get huge!

To get huge, you have to eat and lift heavy. Some bodybuilders – especially younger bodybuilders – have taken to drinking beer because of the common misconception that the added calories from beer can aide in muscle building. Not so.

Science shows that alcohol doesn't just prevent muscle growth, but it also makes you fat – and keeps you that way.

Alcohol is calorie dense – with each gram of alcohol packing a whopping 7.5 calories. per gram) These empty calories increase your overall energy intake, and also negatively impact your hormone profile by supressing beta-adrenergic receptor activity – the activity that triggers fat incineration.

Bottom Line: Beer makes your fat and keeps you that way.

So next time you're thinking about having a brew, can the beer instead and focus on increasing your testosterone and muscle growth the right way: by working out hard and eating right.

Source: Endocrinology, in press; published online June 22, 2006.

- FUSION Research Team
www.fusionbodybuilding.com

A FAMILY AFFAIR

At FUSION we are fortunate enough to have a stream of great testimonials about how our products have helped bodybuilders around the world achieve their goals. But, there is one testimonial that really stood out. It is from a bodybuilding dad who had great success with PURPLE•K and was so confident in it, that he recommended his 20 year old son use it. Well, we were totally stoked when Andrew Collins sent in this picture of his son - introducing Khris Collins. WOW - what a great combination of dedication, hard work and smart supplementation. Keep training bad ass Khris - you never know where it will take you.

Khris Collins - bodybuilder to the core

- FUSION Media

www.fusionbodybuilding.com

FUSION COMMERCIAL

WANT POWERFUL LEGS? STEP-UP!

It's a fact: if you want a powerful physique, you need big quads. Your quads are the largest muscle group in your body and comprise half of your physique – so skipping that leg workout can lead to disproportional development and a lack of functional strength and muscular symmetry. Ultimately, this can lead to injury.

While squats are undeniably effective not only for leg development but for overall development and strength, science shows that dumbbell step-ups are, in fact, superior to all other leg exercises for quadriceps strength development and muscular growth.

How so? It's simple: squats place the weight load across your back in a balanced fashion, but dumbbell step-ups not only work your quadriceps but also force you to develop and use maximum control over your body balance in order to properly execute the exercise and maintain correct body position from beginning to end.

So while squats are an indispensable, foundation exercise, and while many other exercises are useful growth-triggering tools in your arsenal, do step-ups if you want to build big quads.

Source: Strengthening Conditioning Journal, 28:60-61, 2006.

- FUSION Research Team
www.fusionbodybuilding.com

SICK SPIT

Every bodybuilder knows that there's a downside to hard-training: getting sick. Bodybuilders have known for years that while training hard is needed to get strong and build serious muscle, overtraining is sometimes just a rep away. In a new study, researchers tried to figure out part of the reason why training can make you sick, and they think they've found part of the answer: it's in your spit.

Researchers tested a team of World-class rowers, and wanted to see how intense exercise affected levels of lactoferrin and lysozyme – two immune system saliva proteins that kill microbes. High levels of these proteins is a good thing, and low levels not good – if levels get too low, you get sick.

After examining saliva samples from these athletes taken before and after an intense workout, scientists discovered an intense workout lowers the total count of these protective proteins, so your body kills of less microbes – making it easier for you to get sick.

It's not clear why training has this effect, but to combat your risk of getting sick, researchers recommend drinking plenty of water during exercise to flush out potentially harmful bacteria. We also recommend supplementing with vitamin C for oxidant protection and eating plenty of protein so you heal faster.

Source: West, Nick. Griffith University. Elite Athletes More Susceptible To Common Illnesses, Research Suggests.

- FUSION Research Team
www.fusionbodybuilding.com

WBFF Kicks Off - 2008 Season

After the huge success of the WBFF World Championships last September, things are ramping up again for a great season. The WBFF's first of a string of hot-bod contests will be on March 15. Check out the poster below. You can find more information at www.wbffshows.com


- FUSION - Media
www.fusionbodybuilding.com

Post-Exercise Calorie Burn

For years it’s been thought and taught that the way to burn more calories following your workout is to increase the total volume of your training, either by increasing the number of total sets that you perform over the course of your workout, by increasing the total number of repetitions per set that you perform, or by increasing both set and repetition count. Millions of bodybuilders have followed this advice hoping to increase post-exercise calorie burn. Unfortunately, while popular, this approach is wrong and doesn’t work.

The fact is, while lifting weights does burn calories and keeps your metabolism higher than normal once your workout is finished, nothing beats cardio in the calorie burning department. And, while doing more reps and sets during your workout will slightly increase the total calories you burn while in the gym, only cardio keeps your metabolism high and burning calories long after you’ve left the gym.

Source: International Journal Sports Medicine, 27:143-148, 2006.

- FUSION Research Team
http://www.fusionbodybuilding.com/

HAPPY HOLIDAYS!

Well, it's that time of the year where caloric intake should never be a concern or questioned - EAT and GROW!

On behalf of FUSION I'd like to thank everyone for your support this past year. It's been an honor to get to know many of you and to see how bodybuilding has impacted your life. It truly is the most focused and dynamic sport in the world - you should be proud to be a bodybuilder. I wish you and your families the best of luck in '08 - keep working hard.

AND - may all your Christmas trees be ripped!!!

- Adrian Burke, Co-Prez
http://www.fusionbodybuilding.com/

FUSION - FREE INSIDE

Aside from developing the reputation as being bodybuilding's strongest supplements, FUSION has been hard a work thinking of how to bring you more added value. The solution has been to give FREE tools and information with every FUSION product. Inside every box of FUSION's products you'll find a fuctional tool to help you achieve you bodybuilding goals. This is what you'll find:

SUB•Q - 50-Page Beyond Ripped Diet and Training Manual

PURPLE•K - Strength Tracking Poster and Pro-Bench Tips

ZEUS - Report on Testosterone and Gym God Program

FUBAR - (is being re-packaged to incorporate some bad ass motivational stickers)

Our focus will always be on making the strongest supplements in bodybuilding, but you deserve more. We want to help you as much as we can to make sure you have every possible tool at your disposal to mazimize you bodybuilding potential.

- Chris Belanger www.fusionbodybuilding.com

GOT SQUATS?

It kills me that so many guys in the gym tend to stay away from training their legs – they procrastinate. When leg day comes around they make up excuses such as, “bad knees”, “bad back”, or, “I don’t want to bulk up – I am looking for more definition”.

Here’s the truth: a properly executed squat will help you benefit drastically from bad knees since it will help strengthen the muscle around the knee joint and increase the stability. The same goes with having a bad back – when properly executed the squat will strengthen the supportive tissue throughout the back and spine.

For those who say they are not looking to bulk up in the legs and they would prefer to perform leg extensions or legs curls, or use abductor-adductor machines to obtain more definition, forget it. You will only bulk up if you are consuming enough calories to do so.

Some benefits to performing squats are: increased bone density, an increase in core strength, increase in stamina and an increase in lower body strength and stability.

Another good reason that you should perform squats is to increase the anabolic hormone testosterone. Testosterone allows you to build lean muscle, reduce body fat, improve mood, and increase sexual performance. If you are stuck at a plateau on your bench, there’s a good chance hitting some good squats will elevate your testosterone enough to break it.

If you are not sure how to perform a squat properly, speak to a certified personal trainer and have him or her go over the movement. Even if you think you know how to perform a squat, I suggest you have a qualified individual take a second look to make sure you are performing it correctly.

Make sure you have a good warm-up and stretch before performing squats. I prefer to do my cardio at the end of my leg workout, as the increase in oxygen will help eliminate the build-up of lactic acid – the burn. Finally, take the next 10-15 minutes for a good stretch.

So, don’t forget about your squats and remember: procrastination is just like masturbation – it seems like a good thing at the time, but in the end you’re only fucking yourself.

- Chris Belanger www.fusionbodybuilding.com

VITAMIN C - don't forget about it.

It is commonly known that vitamin C is a powerful nutrient. Mainly due to its ability to prevent colds and keeping you scurvy free. But, it’s lesser known benefits are those that can help you be a better bodybuilder.

Plasma ascorbic acid, vitamin C in your blood, has been shown to have an inverse relationship to degenerative joint pain and osteoarthritis. This is because vitamin C is needed for collagen synthesis and the repair of it. What does this mean to you? It means it can help reduce the pain, or prevent the pain that you get from doing heavy compound movements like squats.

It has also been shown that a person low in vitamin C can have more trouble burning fat. This is because vitamin C is needed for the formation of carnitine, a biological molecule needed for adipolysis, the metabolism of fat tissue. So take your vitamin C supplementation seriously and watch how the addition of it can change your performance.


References

Evangelou A, et al., Ascorbic acid (vitamin C) effects on withdrawal syndrome of heroin abusers.
In Vivo. 2000 Mar-Apr; 14(2):363-6.

Johnston CS, et al., Marginal vitamin C status is associated with reduced fat oxidation during submaximal exercise in young adults. Nutr Metab (Lond). 2006 Aug 31; 3:35.

McAlindon TE, et al., Do antioxidant micronutrients protect against the development and progression of knee osteoarthritis?Arthritis Rheum. 1996 Apr; 39(4): 648-56.


KURT KUHN - Bodybuilding Researcher
www.fusionbodybuilding.com

My SND Experience.

This past weekend Sport Nutrition Depot and Popeye’s Supplements across Ontario, Canada had their Customer Appreciation Day. I was lucky enough to be in the Waterloo, SND location on Saturday and WOW – the service was great! The last experience that I had of this type of service was when I attended the Mr. Olympia in the adult fun park of Las Vegas. For those of you who have ever attended one of their stylish nightclubs you will know what I am talking about. You walk in and this big-ass doorman greets you with a smile and asks where you would like to sit and even takes your coat – gets the waitress over to you and the drink is in your hands minutes later. Well this is what it felt like walking through the door at Sport Nutrition Depot in Waterloo. The big-ass doorman opened the door, gave me a greeting, and cleared the path through one hell of a line-up that can’t be described, and I took care of my business. A killer experience!

- Chris Belanger - www.Fusionbodybuilding.com

Reasons and Methods for Improving Grip Strength

There are some very valid reasons why an individual would want to improve grip strength:

1) Boost one’s ego – a bit shallow, yes.

2) Will provide symmetry to a physique, so your biceps and triceps don’t over power the forearms in a pose.

3) Perhaps most importantly, help you lift more weight on certain exercises such as dead lifts and rows, and this can potentially help you achieve insane numbers.

The methods for improving grip strength are numerous, but they all encompass one aspect - don’t neglect your forearms in the gym! Thankfully, a variety of methods are available on how you can train your forearms. You can add hammer curls, which would hit both your forearms and biceps. Or superset reverse wrist curls and wrist curls using a thick barbell. All of this can be done the same day you hit your biceps, or even back. Another method is using a kettle bell, which is an old school version of the dumbbell and always one to do a single exercise with one apparatus. To view some different exercises using a kettle bell and improving grip strength, check out this great article on Bodybuilding.com.

www.bodybuilding.com/fun/jasonbrown2.htm

Often people ask if it’s all right to use wrist straps in the gym. In my opinion straps should only be used under certain conditions and should not be used for every exercise, or if it neglects your back training. Say you burned out your grip doing a few sets of heavy dead lifts, and your grip is the failing out point. Now would be a good time to use straps – preferably chalk, however, only if your gym allows it.

- Kurt Kuhn www.fusionbodybuilding.com

THE MUSCLE TIMES

Hey guys - we just launched the registration page for THE MUSCLE TIMES.

THEMUSCLETIMES.COM

The Muscle Times is our quarterly newsletter, but this isn't about Fusion - it's about you and the bodybuilding culture. What you'll get when you sign-up for The Muscle Times is some great training tips, athlete interviews, current bodybuilding news and the odd rant. I hope you enjoy it and thanks for all your support.

- Adrian Burke

NAC Linked to Hypertension

N-Acetyl L-Cysteine (NAC) is an amino acid that has been shown to increase the levels of the antioxidant glutathione. The antioxidant can reduce cell damage, speed recovery from injury and aid muscle growth. The anabolic effect of NAC on muscle tissue makes it a popular supplement for bodybuilders who want to gain lean muscle size and strength.

However, I came across a recent article, which was published in the Journal of Clinical Investigation examining the effects of NAC. The study indicated that the antioxidant properties can form a red blood cell-derived molecule that makes blood vessels think they are not getting enough oxygen. This can lead to pulmonary arterial hypertension (PAH), which is a condition characterized by high blood pressure in the arteries carrying blood to the lungs.

I have used N-Acetyl L-Cysteine for a few years now at 1500mg daily and consider it a foundation supplement for antioxidant purposes and will continue its usage. However, the recent article published in the Journal of Clinical Investigation should not be taken lightly and if you have any concerns about taking this supplement to discuss it with your doctor first.

Chris Belanger – www.FUSIONBodybuilding.com

Biological Functions of Amino Acids – Part 2

Conditionally Essential Amino Acids Functions

Arginine

• Plays a role in cell division, healing of wounds and removal of ammonia from the body
• Important for immune function and the production of T lymphocytes
• Integral in protein synthesis
• Precursor to nitric oxide which has many physiological functions, including vasodilation

Cysteine

• Provides an antioxidant function by being a pre-cursor to glutathione
• Source of sulfur
• Aids in hair growth

Glutamine

• Potential to be converted to glucose
• Maintains physiological pH levels of blood
• Increases the production of human growth hormone

Glycine

• Essential for synthesis of nucleic acids, bile acids, ATP and creatine
• Acts as an inhibitory neurotransmitter, and increases activity of certain neurotransmitters
• Stimulates glucagon

Proline

• Strengthens myocardium
• Precursor for hydroxyproline, which the body uses for tendons and ligaments
• Important component of collagen, which aids in the maintenance and healing of cartilage and joints

Tyrosine

• Precursor for the neurotransmitters: epinephrine, norepinephrine, and dopamine
• Can be converted to melanin, which protects against ultraviolet light

Nonessential Amino Acids Functions

Alanine

• Vital for the function of the central nervous system
• Maintains blood glucose levels
• Can be converted to glucose during intense bouts of exercise
• Aids in the production of lymphocytes, which is used in immune function

Asparagine

• Used as a transport of nitrogen in the body
• Essential function in proteins used in neuronal signaling, neuron development and transmission across synapses

Aspartate

• Used in gluconeogenesis, the creation of glucose
• Serves as an excitatory neurotransmitter

Glutamate

• Most readily available excitatory neurotransmitter
• Is a precursor for GABA (gamma-aminobutyric-acid)
• Key role in transamination

Serine

• Used in the metabolism of fats and fatty acids
• Aids in the production of immunoglobulins and antibodies

Kurt Kuhn - www.FUSIONBodybuilding.com

2007 Candian Nationals

We're all heading to Edmonton to see the Nationals this weekend. It's going to be an awesome event with some great competition - so if you get a chance, be sure to make your way there.



I'd personally like to wish the best for FUSION athlete Dave Naugler. This guys been working non-stop since his Middleweight win last year. Kick some ass Dave - you're a real bodybuilder - 100% pure dedication.

See you there!

- Adrian Burke http://www.fusionbodybuilding.com/

Biological Functions of Amino Acids

General Overview of Amino Acids

The most common purpose of protein we know of is for its purpose to help repair damaged muscle tissue after a workout. Protein has other functions, such as: aid in the transport of oxygen to tissues; play a role in immune function, so we don’t get sick; help control our mood. All of these doings are possible by the basic building blocks of protein, amino acids.

There are over twenty different amino acids, each one with a specific function in a physiological system. There are many ways of categorizing them. The most common way of sorting them is into categories: essential, conditionally essential and non-essential amino acids.

Essential amino acids are those that the body cannot synthesize, or it cannot create enough of. So it must be consumed via diet.

Conditionally essential amino acids are amino acids that are not always needed, but in certain individuals they are. Such as: a young and growing individual, or during illness.

Non-essential amino acids are just that. The body can synthesize enough of it to maintain normal function, so it does not need to be consumed through diet.

Essential Amino Acids Functions

Histidine

• A precursor of histamine, a compound released by the immune system when an allergic reaction occurs.
• Needed for the repair and growth of tissues. As well as the maintenance of the myelin sheath that is found in the neuronal cells.
• Needed for the creation of red and white blood cells. Helps produce gastric juice in the stomach, aiding in digestion.

Isoleucine

• Helps aid in the recovery of muscle tissue after physical stress (i.e. working out).
• Used in for formation of blood clots.
• Synthesis of hemoglobin.

Valine

• Has a stimulating effect for muscle metabolism, repair and growth of tissue.
• It is a BCAA, can be used as energy source in muscle tissue, and doing so prevents the use of muscle glucose.

Leucine

• A BCAA that prevents the breakdown of muscle tissue.
• Maintains and regulates the blood-sugar tissues.
• Aids in the growth and repair of muscle tissue and bones.

Lysine

• Required for the bone development in children.
• Needed to produce antibodies, hormones, enzymes, and the repair of tissues.
• Assists in calcium absorption.
• Maintains a correct nitrogen balance, and maintains a lean body mass.

Methionine

• Aids in the breakdown of fats.
• Acts as an antioxidant.
• Used in the formation of creatine in the body.

Phenylalanine

• Helps elevating mood.
• Aids in memory and learning.
• Has been used as an appetite suppressant.

Threonine

• Required to maintain a proper balance of protein in the body.
• Assists in the formation of collagen and elastin in the skin.
• When combined with aspartic acid it has lipotropic functions.
• With the aid of methionine assists in immune function by producing antibodies.

Tryptophan

• Required for the biosynthesis of niacin (vitamin B3).
• Used to produce serotonin, an important neurotransmitter, which is important in sleep.

Kurt Kuhn - www.FUSIONBodybuilding.com