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Personal Training, health, san francisco, ca mill valley, ca, corte madera, ca BodyFactor

Chronic Low Back Pain Syndrome: Keynote Lecture & Workshop

*1/22/2014@6PM-8PM*

Key points

* Evolution of the human spine: it's anatomy and physiology

* Is your foot your back problem?

* Review the "core" muscles. learn exercises & stretches to train your lower back to decrease pain, increase stability

 

This is an "evidenced based" seminar with hands on work with Rich. Sign up on the learningannex.com under health and wellness. Only 12 spots available!

 


10-30-2013

Muscle Protein Synthesis Impairment in Older Adults

Anyone over the age of 25 should read this

Leucine & Branched Chain Amino Acids (BCAA) Improve protein metabolism in older adults.

Numerous studies have been conducted to determine how aging affects the ability of nutrition and exercise to stimulate skeletal muscle protein synthesis and to identify strategies to maximize the anabolic response of aging skeletal muscle.

Sarcopenia, or muscle loss in aging humans (1lb./year over age of 25) / ingestion of amino acids (protein) in younger adults works fine, but in older adults there is an impairment however, ingesting larger amounts of Leucine (Luecine sensitivity is suppressed in older adults) and Branched Chain Amino Acids (BCAA.S) in older adults is able to increase muscle protein synthesis in older and younger adults/. 1.7-3.5 grams.

Bottom line to increase the sensitivity on older adults of Luecine needs to go above 2.8 grams (in a 7 gram mix of BCAA’s) to reach the required “threshold” in older adults.

Why waste another workout, I went out and bought both. This short brief is not an endorsement of any products. It is a report on what has been published in the literature. *

EXERCISE AND SPORT SCIENCES REVIEWS, Vol 41. #4. October 2013

Acsm-essr.org

 

 

 

10-8-2013

Catechins

There are 1-3 new studies which are important news for people over 25 years of age trying to keep muscle/build muscle or get leaner physiques: Here is the first.

Am J Clin Nutr. 2005 Jan;81(1):122-9.

Ingestion of a tea rich in catechins leads to a reduction in body fat and malondialdehyde-modified LDL in men.

Nagao T, Komine Y, Soga S, Meguro S, Hase T, Tanaka Y, Tokimitsu I.

Source

Health Care Products Research Laboratories No.1, Kao Corporation, Tokyo.

Abstract

BACKGROUND:

Catechins, the major component of green tea extract, have various physiologic effects. There are few studies, however, on the effects of catechins on body fat reduction in humans. It has been reported that the body mass index (BMI) correlates with the amount of malondialdehyde and thiobarbituric acid-reactive substances in the blood.

OBJECTIVE:

We investigated the effect of catechins on body fat reduction and the relation between oxidized LDL and body fat variables.

DESIGN:

After a 2-wk diet run-in period, healthy Japanese men were divided into 2 groups with similar BMI and waist circumference distributions. A 12-wk double-blind study was performed in which the subjects ingested 1 bottle oolong tea/d containing 690 mg catechins (green tea extract group; n = 17) or 1 bottle oolong tea/d containing 22 mg catechins (control group; n = 18).

RESULTS:

Body weight, BMI, waist circumference, body fat mass, and subcutaneous fat area were significantly lower in the green tea extract group than in the control group. Changes in the concentrations of malondialdehyde-modified LDL were positively associated with changes in body fat mass and total fat area in the green tea extract group.

CONCLUSION:

Daily consumption of tea containing 690 mg catechins for 12 wk reduced body fat, which suggests that the ingestion of catechins might be useful in the prevention and improvement of lifestyle-related diseases, mainly obesity.

PMID: 15640470 [PubMed - indexed for MEDLINE] Free full text