Nitric oxide (NO) is a naturally occurring free radical in your body that supplement companies are claiming can actually boost your workout performance. Those looking to increase muscle mass are drawn to the claims that NO can enhance workout performance, increase stamina and promote muscle repair. Sounds like a magic little pill, but is it too good to be true?
As a vasodialator, NO expands the veins to lessen the force the heart must exert to pump the same amount of blood through the body. Since oxygen is carried in the blood, elevated levels of nitric oxide are said to enhance oxygen delivery to your muscles. NO boosters are being marketed as great way to improve your workout performance. The primary ingredient in NO boosters is arginine, and these supplements, typically sold in pill form, usually contain additional active and inactive ingredients.
The effects of nitric oxide on muscle growth and development are under investigation in the scientific community, but there are many studies that have given us a bit of insight. In a study performed by the International Journal of Sports Medicine 30 endurance athletes were given L-arginine, aspartate or a placebo. At the end of the study, evidence showed zero increase in endurance and blood vessel dilation in participants, and that nitric oxide does not promote muscle growth.
Another study from the Baylor University (Texas) examined the effects of arginine supplements during training on body composition in experienced exercisers. At the end of the trial, no significant differences were observed in participants’ body mass, fat mass or body fat percentage.
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Maria Menounos is a woman of her word, and hosted Extra donning a New York Giants bikini in the wintery streets of NYC on Monday after she bet fellow correspondent AJ Calloway that the New England Patriots would win this year’s Super Bowl.
The sight of Menounos in the tiny bikini hosting next to a bundled up Mario Lopez, however, could be enough to make any Pats fan cheer for Giants colors. Menounos looked amazing, showing off her slim and toned body, showing that just because it’s winter, doesn’t mean you should let your workout routine slip.
Menounos has never been shy about her love of fitness and that she got into shape on her own. In an interview with Fitness Magazine, Menounos opened up about gaining weight in college, reaching a size 14, and how she took it off all by herself.
“I did it on my own, when I was dirt-poor,” she says. “And I’ve kept it off for nine years.”
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You’ve deiced to get your personal training certification- congratulations. But with hundreds of certification programs out there, how do you know which one is right for you? Today we take a look at one of the most respected programs, the National Exercise and Sports Trainers Association (NESTA), and what you can expect from their NESTA Personal Fitness Trainer certification.
The NESTA Personal Fitness Trainer certification is NCCA Accredited, a requirement amongst most places of employment. While the NESTA PFT is the most widely known of their programs, they also offer many coaching and specialization programs that are very unique to NESTA including the Mixed Martial Arts Conditioning Coach and the Triathlon Coach programs. They also have several programs specifically designed for the in-depth sciences, such as the Biomechanics Specialist program or the Heart Rate Performance Specialist program which was co-developed with Polar Heart Rate Monitors.
NESTA believes that in order for their graduates to be successful in the fitness field, they need a strong grasp of foundational exercise science and, more importantly, the application of that science.
“In my experience, many programs stress the science and are weak on application (or vice versa). Furthermore, the science is typically taught in a dry, boring manner. We strive to create the most engaging educational experience out there,” says Scott Gaines, NESTA’s Senior Vice President. While to program is completely online, they prefer to teach interactively, as opposed to learning material from a “boring textbook,” and use teaching methods that enhance experience, like proprietary 3D animations and visuals within the coursework.
“Most people enter this field because they have a passion for health and fitness and they want to share that passion for others. We want our education to fuel the flame of their passion for health and fitness, not snuff it out like many educators do.”
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If you forgo the gym to get your workouts in at home, you know outfitting your home gym with a variety of equipment can be just as expensive as a gym membership itself. You don’t actually need to spend tons of cash on cardio machines, weights, kettlebells and resistance bands to get a varied workout- you may have everything you need already right in your kitchen.
The kitchen is usually a place you want to stay away from as much as possible when trying to lose weight, but if you use it right, it can be the home gym you’ve always dreamed of. By using items most people can already find in their kitchen or pantry, you can get in a great workout, and possibly be inspired to make a new healthy dish for dinner at the same time.
Soup cans can double as hand weights. Soup cans are very light, so if you are starting a fitness routine for the first time, these are easy to use because they are light and easy to hold. As you become stronger, you can use heavier objects like jars of coins or frozen water bottles, which have the added bonus of melting while you sweat so you can down some ice cold water after your workout.
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When it comes to diets, many people look for a program that does most of the work for them. When it comes to weight loss, nutrition is key, and programs that can plan out your meals, tell you what to eat and when came make the whole process a lot easier. Two popular meal services are the Body by Vi program and Medifast. Both provide you with meal options, Body by Vi with meals replacement shakes, and Medifast that delivers full meals to your door. We’ve weighed the pros and cons for each so you can make the decision that is right for you.
Body by Vi allows you to purchase kits filled with meal replacement shakes to take the place of one or two meals a day, depending on your goals. Each kit that is available will come with a set amount of meal replacement shakes and range in price.
Medifast is a meal delivery service that sends high protein meals directly to your door step and was named #7 on the list of the Best Commercial Diets by US News in 2011. By controlling portions and calories, Medifast claims users can expect to lose up to 20 pounds in their first month on the program. Medifast’s success has been proven in multiple clinical studies. A Johns Hopkins study found Medifast helps dieters lose weight quickly and safely. The study also found Medifast helped type 2 diabetics lose 2 times the weight of those following the American Diabetes Association’s dietary recommendations. Medifast also shows positive results in those with hypertension and high cholesterol.
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