Personal Trainer in Toronto

Literature

Diet and Supplementation for Fat Loss

Training Methods and Lifestyle Intervention for Fat Loss

Training Methods for Muscle Mass Gain

Supplementation for Strength and Muscle Mass Gain

Factors Affecting Fat Gain

Breaking Plateaus

Sports Peformance Enhancement (Training Methods and Nutrition)

Anti-Aging (Training Methods and Nutrition)

Diet and Supplementation for Fat Loss

1. Low glycemic index and low glycemic load diet for overweight and obese. Research by Thomas ED, Elliott EJ, Baur L.(July 2007). A decrease in fat and cholesterol with low glycemic diets has been discovered. Read article.

2. Multinutrient supplement containing ephedra and caffeine causes weight loss and improves metabolic risk factors in obese women: a randomized controlled trial. Research by Hackman et al (October 2006). A low potency caffeine and ephedra supplement causes loss of weight and body fat, and increases insulin sensitivity. There were side effects however, including: dry mouth, insomnia, nervousness and palpitations. Take caution when deciding on supplements. A healthy diet is more effective for permanent weight loss. Read article.

3. Supplementation of conventional therapy with the novel grain Salba (Salvia hispanica L.) improves major and emerging cardiovascular risk factors in type 2 diabetes: results of a randomized controlled trial. Research by Bazinet RP et al. (November 2007). Salba is a great grain that has been proven to reduce systolic blood pressure and maintain good glycemic and lipid control. Read article.

4. The use of a Cissus quadrangularis formulation in the management of weight loss and metabolic syndrome. Research by Agbor et al (September 2006). Eight week supplementation of fat loss formula containing Cissus quadrangularis helped overweight and obese subjects reduce weight and cholesterol. "The overweight group lost 3.7 kg (formulation without diet intervention) and the two obese groups lost 6.6 kg (formulation without diet intervention) and 8.1 kg (formulation and diet intervention)", respectively. Read article.

- This substance is found in many fat loss supplements like Muscle Tech's Hydroxycut. Please research the ingredients, read research reports, and speak with a professional before taking any supplementation.

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Training Methods and Lifestyle Intervention for Fat Loss

1. A randomized trial of lifestyle intervention in primary healthcare for the modification of cardiovascular risk factors. Research by Margareta Eriksson K, Westborg CJ, Eliasson MC (2006). A prevention programme in primary healthcare with a focus on physical activity and diet counselling followed by structured follow-up meetings can favourably influence several risk factors for cardiovascular diseases and quality of life in high-risk subjects for at least one year. Read article.

2. The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women. Research by Boutcher SH. et al (January 2008). High-intensity intermittent exercise three times per week for 15 weeks showed great results in fat loss compared to steady state exercise. Therefore, circuit training and boot camp type programs are advisable for your fat loss exercise cycle. Read article.

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Training Methods for Muscle Mass Gain

1. The salivary testosterone and cortisol response to three loading schemes. Research by Cook C. et al (January 2008). Out of three different loading schemes, load volume (at 10 sets of 10 repetitions at 75%1RM) increased the secretion of testosterone and cortisol the most. " Because the acute hormonal responses to resistance exercise contribute to protein metabolism, then load volume may be the most important workout variable activating the endocrine system and stimulating muscle growth.". Read article.

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Supplementation for Strength and Muscle Mass Gain

1. A creatine-protein-carbohydrate supplement enhances responses to resistance training. Research by Cribb PJ, Williams AD, Hayes A. (November 2007). Studies show greater increases in strength and lean body mass with supplementing creatine-protein-carbohydrate. Read article.

2. Effects of creatine supplementation on the onset of neuromuscular fatigue threshold and muscle strength in elderly men and women (64 - 86 years). Research by Cramer JT et al (November 2007). Study suggests that 14 days of creatine supplementation may increase physical working capacity and delay onset of fatigue in the elderly. Read article.

3. Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy. Research by Cribb PJ, Hayes A. (November 2006). Timing of supplementation (especially PRE-POST) is shown to be an effective method for achieving desired results from resistance training. Read article.

4. Comparison of new forms of creatine in raising plasma creatine levels. Research by Jager R. et al. (November 2007). New forms of creatine have not been proven to absorb any better than regular creatine monohydrate in studies. Be aware of claims that suggest that a new form may be better. Read article.

5. Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system. This meta-research shows that studies have shown B.C.A.A.'s to be effective at reducing muscle damage and promoting protein synthesis if ingested before and after exercise. B.C.A.A.'s also help provide an immune system boost. This is beneficial for active people because immune system weakens after bouts of intense exercise. Meta-research by Giardina et al (September 2008). Read article

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Factors Affecting Fat Gain

1. Sleep duration; another factor affecting obesity and insulin resistance. Many studies have shown a significant correlation between sleep duration and obesity and insulin resistance. Sleep affects various hormones including; leptin, cortisol, serotonin. These all have influence on fat gain. Many of these studies have been published in the medical journal, Sleep in 2008. Read the following studies; 1 (Hall et al), 2 (Cappuccio et al), 3 (Choi et al), 4 (Gillman et al).

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Breaking Plateaus

1. Increased deltoid and abdominal muscle activity during Swiss ball bench press. Creating instability while bench pressing has shown to activate fibers of the deltoid and abdominals. Try training on the ball to mix up your workout and "confuse" your muscles with a new stimulus. This will help you break plateaus. Since exercises on the ball stimulate more fibers, you are burning more calories. Add ball exercises to your strength training regime if your goal is to lose fat. Read the study by the Marshall and Murphy from the Department of Sport and Exercise Science, University of Auckland (2006). Also read an article (Anderson and Behm, 2005) on instability training of the lower body, performing squats on balance discs. This has shown to stimulate the trunk muscles. Instability training has proven benefits.

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Sports Performance Enhancement (Training Methods and Nutrition)

1. The effects of caffeine ingestion on time trial cycling performance. With caffeine, cyclists rode significantly further (28.11+/-1.32 km) compared to the control group (26.69+/-1.5 km). Also In the caffeine group, free fatty acid (FFA) concentrations were significantly higher in the trials both post ingestion and post exercise. "We concluded that performance was improved possibly based upon a greater reliance on fat metabolism, as indicated by increased FFA and a lower respiratory exchange ratio (RER)". Research by Bentley et al (September 2008). Read article.

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Anti-Aging (Training Methods and Nutrition)

1. The effect of a water exercise program on bone density of postmenopausal women. After seven months of a water exercise program (three one-hour sessions per week), bone density improved. Research by Harush et al (September 2008). Read article.

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