Coleus Forskohlii and Weight Loss

From Ergo Log

If you take 1 g root extract of the plant Coleus forskohlii daily, you can lose up to 2.3 kg in two months. And without reducing your calorie intake, according to the researchers in the Japanese branch of the DHC Corporation, a manufacturer of cosmetics and supplements.

The researchers did a small human study, in which twelve healthy volunteers over the age of 20 were the test subjects. For eight weeks they took a 500-mg dose of Coleus forskohlii extract twice a day with meals. The extract consisted of 10 percent forskolin, the most important active ingredient in Coleus forskohlii.

Forskolin activates the enzyme adenylate cyclase in cells. This causes the number of cAMP molecules in cells to increase, making the cells more sensitive to messages from hormones.

CAMP plays an important role in the transmission of hormones from receptors to the cells' regulatory systems. Because forskolin makes fat cells more sensitive to pep-hormones like adrenalin and noradrenalin, it encourages fat breakdown, and because forskolin makes the Leydig cells more sensitive to LH, it also enhances testosterone production.

The Japanese also observed that forskolin improved body composition.



In the eight weeks that the trial lasted the subjects lost 2.3 kg. The weight loss consisted of 1.87 kg fat and the rest was lean body mass.



At the start of the study there were fifteen subjects. Three stopped before the end, however, because they developed diarrhoea. The researchers suspect that forskolin causes gut cells to eliminate more water into the intestines.

The Japanese monitored the subjects' blood pressure during the experiment, but observed no difference.

"Our findings indicate that Coleus forskohlii extract has potential as a complementary therapy in the treatment of obesity", the Japanese conclude. "Further studies with double-blind, randomized, placebo-controlled designs are warranted to conclusively demonstrate the effectiveness of Coleus forskohlii extract for weight loss and weight management."

The study was financed by the DHC Corporation.

Source:
Personalized Medicine Universe 2 (2013) 25-27.

Source: http://www.ergo-log.com/lose-fat-and...orskohlii.html

1. Categories:
 
2. Weight Loss

The Healthiest Salad Greens

By Jordan Shakeshaft

Headed to a hoppin' salad bar for lunch? Chances are there will be handfuls of fresh greens up for grabs, fromromaine and iceberg to spinach and red leaf lettuce.

But when it comes to choosing the healthiest salad base, which types of lettuce pack the biggest nutritional punch?

SEEING GREEN: THE NEED-TO-KNOW

Sorry sandwich lovers, but a few shreds of lettuce on a bun won't add up to the USDA's daily recommended intake (2-3 cups for most adults). Instead, a big, healthy salad is one of the smartest ways to go green.

Coming in at under 10 calories per cup, a big bowl of leaves can be a stellar source of vitamins A, C, K, and folate, among other essential nutrients.

But not all leafy greens will build a super-nutritious salad. America's favorite lettuce, iceberg, ranks the lowest in nutritional value across the board (96 percent water content will do that!). Turbo-charged spinach, on the other hand, boasts nearly twice the recommended daily value of vitamin K, half the recommended value of vitamin A, and ample amounts of calcium and iron. Clearly, Popeye was on to something.

Prefer a crunchier base? A cup of romaine is a tasty alternative, with a huge dose of vitamin A and a variety of other nutrients. Or, for a mild but textured bed, red leaf lettuce clocks in at just 4 calories per cup, with nearly half of the daily recommended dose of vitamins A and K.

Arugula (technically a cruciferous vegetable like broccoli, kale, and cabbage) also packs a healthy dose of nutrients and phytochemicals, which may inhibit the development of certain cancers. And for the non-committal types, mixed greens (typically a mix of romaine, oak leaf lettuce, arugula, frisée, and radicchio) offer, well, a mixed bag of nutritional benefits, depending on the batch.

SALAD FOR SALAD: YOUR GUIDE TO GREENS

Which greens are the best bet? Check out the infographic below for the nutritional low-down.

WINNING THE TOSS: YOUR ACTION PLAN

Consider visiting the salad bar a free pass to join the dark side. Research shows that darker "loose" or "open leaf" lettuces (such as romaine, red leaf, and butterhead) contain more antioxidants and nutrients than the typically lighter-colored, more tightly packed heads (such as iceberg). The reason? The darker leaves are able to absorb more light and, in turn, synthesize more vitamins. And while there's no good way to pick and choose a store-bought salad leaf for leaf, at home, opting for the tops and outer leaves can guarantee a more nutritious base.

Are you ready to go darker (and healthier) still? While they're not stocked at most salad bars, check the produce aisle for tougher roughage like Swiss chard and kale, which beat out even spinach in the antioxidant game. Be sure to give the leaves a good cold rinse before serving raw, boiled, or steamed; the folds in these greens tend to accumulate dirt more easily than other veggies.

RESEARCH SHOWS THAT DARKER "LOOSE" OR "OPEN LEAF" LETTUCES (SUCH AS ROMAINE, RED LEAF, AND BUTTERHEAD) CONTAIN MORE ANTIOXIDANTS AND NUTRIENTS THAN THE TYPICALLY LIGHTER-COLORED, MORE TIGHTLY PACKED HEADS (SUCH AS ICEBERG).

Also keep in mind that high heat can strip veggies of their natural vitamin content. What's the final key to becoming a lean, green fighting machine? Dress for success. Hold off on the creamy dressings, croutons, bacon bits, and layers of shredded cheese. Instead, opt for a light vinaigrette and a sprinkling of chopped walnuts or sunflower seeds for added crunch and protein.

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10 Tips to Fight Stress

Pop quiz: What's your stress level, on a scale of 1 to 10? Don't think about it. Just answer.

If it's a top-heavy number like 8 or 9, don't be ashamed. You're in the company of many high-level achievers—you know, the types whose hard work keeps everyone around them from having to experience that degree of stress. Even a mid-level number like 5-7 is nothing to sneeze at. That range, to me, signifies a dull roar of background chaos punctuated with occasional 8 or 9-level crises.

It's too easy to attribute your stress to a single source like "it's my job," "relationship troubles," or just "money." The truth is that if you're a 5 or above, you probably have multiple stressors heaped up on your aching shoulders—or your neck, or wherever your body seems to "carry it." Unfortunately, for every acute headache and neck crick, there may be a host of other silent, long-term health problems to which your stress is contributing. These can include depression, anxiety, heart disease and stroke, weight gain, chronic migraines, gastrointestinal problems, and an increased rate of aging.

You might not be able to cut out all stress in your life. You probably wouldn't even want to. But that's no reason not to take a stand against chronic stress and look for easy ways to turn the battle in your favor. Here are 10 time-tested stress-busters.

1

 KEEP A JOURNAL

You could call this a "stress journal," but if that feels a little too negative—like it's the place you go to vent your rage and plot revenge against all the people who bug you—then just calling it a "journal" will suffice. Whatever the name, it is one of the best tools to combat daily stress.

Here's what most people don't tell you about journals: You don't have to write page after page like a stereotypical sullen teenager to see the benefit. A simple sentence or two here or there can do wonders. Just like acknowledging that you're at an 8 or 9 level of stress can help you realize that something needs to be done. Labeling your stressors for what they are can help give you the perspective to finally combat them. Just write what's happening and what you're feeling. That's enough.

The simple act of writing can serve as a fantastic emotional release and can help you temporarily put whatever stresses you out of mind, so you can deal with other issues and return to it later. Revisit it the next time you reach for the journal, and maybe you'll be better able to think up a productive solution.

2

 CHANGE YOUR PERSPECTIVE

Remember, nothing in life is by nature stressful. Stress is simply a mental state coloring how you perceive an event or circumstance. That doesn't mean it's not real, but it does mean that you can shift the way you look at the event. Psychologists call this "cognitive reframing," and it's been shown to be effective for an incredible range of people and problems.

There are many ways to reframe. You can open yourself to more possibilities in what you thought was a simple either/or situation. You could look at a supposed weakness and see the strength it's causing you to develop. Think about how someone from another business, industry, or country would react in your shoes. There are many different ways to do it, but what they all share is creating possibilities you didn't know existed and bringing them to light.

3

 DON'T FORGET YOUR MG!

Magnesium helps lower the levels of cortisol in the body, which is the primary hormone released during a stressful situation, and the one linked to the most health concerns. If your cortisol levels are chronically high, you're also at an increased risk of muscle loss, sleep disruption, depression, moodiness, and general feeling-like-crappiness. Not so coincidentally, these are also some of the symptoms of magnesium deficiency, which more than half of us suffer from.

An easy way to get your magnesium during the day is to snack on nuts. Pretty much any variety will do, but some of the best include the Brazil nut (107 mg per oz.), almond (76 mg), cashew (74 mg), peanut (50 mg) and walnut (45 mg). Each of these also provides a heaping helping of essential fatty acids, potassium, protein, and other macro- and micronutrients.

4

 SERVE OATMEAL

If you wake up stressed about the busy day ahead, set aside a few minutes to eat something hot and filling prior to battle. Oatmeal is packed with complex carbohydrates to provide sustained energy over the course of the morning. Those slow-burning carbs also help release the neurotransmitter serotonin in your body, which can help induce a natural feeling of calmness.

5

 CUT SIMPLE SUGARS

Not all carbohydrates are great for reducing your stress level. The simple carbs found in foods high in white flour, refined sugar, and most highly processed foods and drinks are going to cause an instant blood glucose spike followed by a crash. This can just leave you with a massive energy low, making stress feel even more unbearable and solutions even farther from your grasp.

This rapid fluctuation in blood sugar levels also places a significant amount of stress on the body in general, so avoid it as much as possible. Stick to complex carbohydrates along with fruits and vegetables instead.

"STICK TO COMPLEX CARBOHYDRATES ALONG WITH FRUITS AND VEGETABLES INSTEAD OF SIMPLE SUGARS."

6

 PRACTICE DEEP BREATHING

Sometimes stress sneaks up on you. Other times, you can feel it coming over you in a wave of panic. When this happens, the physiological response is almost always to breathe more shallowly—which is the exact wrong course of action. The next time you feel that awful feeling, take only deep belly-breaths for a full minute. This will increase oxygen flow into the body and the brain, producing a calming sensation to help you regain control over your emotions.

Deep breathing is so effective that once you try it, you'll wonder why you don't do it all the time. Well, you should! Research has shown that many people breath shallowly all the time without even realizing it. Don't be one of them. This simple change can drastically improve how you feel.

7

 GO FOR A BRISK WALK

Exercise is great for stress. You probably know that already. But it doesn't have to be intense, sweaty, or take place in a gym in order to help you clear your head. Sometimes the best way to combat stress is to simply go for a quick walk. Even just 10 minutes of brisk walking is often enough for most people to feel more relaxed when they return to their desk or house. Step away from the screen, get that inbox out of your head, and move your body.

"EVEN JUST 10 MINUTES OF BRISK WALKING IS OFTEN ENOUGH FOR MOST PEOPLE TO FEEL MORE RELAXED WHEN THEY RETURN TO THEIR DESK OR HOUSE."

Walk a few times each and every day and see if you can rope in your coworkers. Why should smokers be the only ones who get to go outside?

8

 INDULGE IN DARK CHOCOLATE

Cutting down on sugar is harder for some of us than others. The key for people who simply can't imagine life without chocolate is to be strategic about indulgences. So listen up: Chocolate can help you combat stress, but not any chocolate will do! You have to go dark or go home!

Chocolate contains a number of different compounds that help release endorphins in the body, but these compounds are found in the cocoa part of the chocolate, not the other stuff like milk, sugar, or stabilizing agents. A good rule is to buy chocolate with as high a cocoa percentage as you can handle.

"BLACK AND GREEN TEAS BALANCE CAFFEINE CONTENT WITH THE AMINO ACID THEANINE."

9

 DRINK TEA

If you were to make a cartoon drawing of a stressed out person, he or she would probably have a cup of cheap coffee sitting right next to a huge stack of paperwork. Sound about right? You may think a steady stream of coffee is crucial for getting through the day, but it's also known to increase cortisol levels and boost production of adrenalin—the hormone behind the "fight or flight" response. Stretch that out over months and years and it can begin to fatigue your adrenal glands, which can lead to fatigue, anxiety, and mood swings. Long story short: Coffee leads to more stress, more problems, and less energy.

Black and green teas balance caffeine content with the amino acid theanine. If you don't know this compound yet, you should. It has been known for decades for its ability to reduce physical and mental stress, improve mood and cognitive performance, and raise the overall levels of the calming neurotransmitters GABA and dopamine. Sure, tea varieties generally contain less caffeine than your venti Americano, but they also have been shown in studies to decrease cortisol more effectively than a placebo. Sip them throughout the day without worry.

10

 GET A HOBBY

When you have obligations building up all around you, it can feel like the only way you'll ever be happy again is to struggle with them nonstop until they're out of your life. But, you need to have corners of your life that belong to you alone, where you can get lost in a state of "flow" and not have to worry about anything else.

These activities should be totally consuming while you do them, and they shouldn't be burdened with guilt or shame. A social component helps; regular social engagements have been shown to increase your happiness level on par with making more money at work. But a hobby doesn't have to be social in order to be great. It just has to clear out your worries and make you feel good.

May I suggest ... working out?

Light Weights Equal Big Gains

by Brad Schoenfeld, PhD T-Nation

Here's what you need to know...

• New research on the growth of type I and II fibers suggest we may have been selling our slow-twitch fibers short by only training heavy.

• Type I fibers are maximally stimulated with longer duration sets requiring lower loads. Type II fibers respond best with short sets with heavy weights.

• There are a lot of ways to vary intensity in your program, like periodizing training rep ranges over time, as well as using heavy weights with multi-joint exercises and using lighter weights with single-joint movements.

"Lift heavy to grow" is a favorite mantra of coaches and gym rats alike. Heavy weights maximally recruit the large motor units associated with type II fibers, and since the type IIs are strength-related fibers with the greatest growth potential, focusing on their maximal recruitment is the key to getting swole, right?

Well, not so fast.

Don't Short-Change Your Slow-Twitch
Type I fibers are like the Rodney Dangerfield of the bodybuilding world – they get no respect. Slower, weaker, and often smaller than their fast-twitch counterparts, the type I's only claim to fame is an ability to contract repeatedly, albeit without much force.

Relegated to a life of 5K's, marathons, and unsettlingly tight running shorts, at first glance this fiber type's ability to resist fatigue seems to be more of a bodybuilding curse than a blessing. As such, training philosophies typically revolve around stimulating and annihilating the type II fiber, with little consideration for the lowly slow-twitch fibers.

However, new research on the effects of different training intensities and the growth of type I and II fibers suggest we may have been selling our slow-twitch fibers short and, in the process, missing out on pounds of potential muscle (1).

It's time to re-think our training philosophies in the context of fiber-type specific hypertrophy.

Big Weights and Type II Fibers

Certainly, a wealth of studies suggest type II fibers do, in fact, grow more with high intensity strength training (2). The caveat here is "high intensity." It's not necessarily that type II fibers have an innate ability to outgrow their slow-twitch relatives, but that they show superior growth when trained at higher intensities (>50% 1RM).

Our current understanding of the hypertrophy of each fiber type may be more a consequence of the way we've studied them (high intensity) than what actually happens in the gym (2, 3). The best summary of this relationship is a 2004 paper from Dr. Andrew Fry, who compiled the data from various studies on the growth rate of fiber types and found that, at most training intensities, the type II fiber reigns supreme.

As training intensity decreased below 50% 1RM, the type I fibers eventually outgrew the IIs, but the rate of growth in this range was still nowhere near what was achieved at higher intensities, regardless of fiber type. After reading a study like this, not much would change in our training recommendations, but there are limits to the type of analysis (regression) performed by Fry (2).

The biggest limitation is that there just weren't that many low-intensity training studies out there to compare (2, 3), and a paucity of any that directly compared high-intensity against low intensity training while accounting for growth of the different fiber types.

Add to that recent evidence on the growth rates of muscle fibers in response to differing training intensities (1) and you'll soon see that our type I fibers are capable of more than we give them credit for.

The Case for Type I

While they may be rare, there are enough studies for us to infer we've probably underestimated the hypertrophic capacity of our type I fibers. Recently, Mitchell et al. (1) performed a now infamous training study demonstrating that, when taken to failure, training with low loads (three sets at 30% 1RM) can produce comparable hypertrophy to training at higher intensities (three sets at 80% 1RM).

Looking at the individual fiber types, while the data may not be statistically significant, we see that the type I fibers responded slightly more to low intensity training (19% change versus 14%) and type II fibers more to the high intensity training (15% versus 12%).

Ultimately this suggests there's more to the equation than the number of plates you have on the bar and tentatively supports what may be intuitively obvious: Type I fibers are maximally stimulated with longer duration sets requiring lower loads, while Type II fibers respond best to short sets with heavy weights.

A common complaint with most training studies is that the researchers use untrained college students. What happens in these guys' underdeveloped physiques may not represent what would happen in highly trained muscle. Fortunately, when we look at the muscle fibers of various trained athletes, we see support for our fiber type hypertrophy theories.

Bodybuilders typically emphasize volume, fatigue, and use moderate repetition ranges (4), while their powerlifting (5) and Olympic weightlifting counterparts emphasize load and/or movement speed. Not surprisingly, bodybuilders display significantly greater hypertrophy of type I fibers compared with the strength-oriented athletes (2).

Taking all evidence into account, it seems reasonable to conclude that differing training intensities can produce comparable whole muscle hypertrophy (1, 6-8), but the fiber-types affected may differ.

As with most things in the scientific world, it's not a cut and dried issue. Two additional studies have investigated this topic – albeit with slightly different designs – and both found high-intensity training to be superior for growth irrespective of fiber type (9,10).

Here's where it gets interesting. While there are exceptions, studies that equate work between high and low intensity conditions tend to favor high-intensity training for both fiber-type specific and overall muscle growth (10,11). Those that don't match the work performed between conditions find equivalent results across training intensities.

Ultimately, the idea that we've short-changed the growth potential of type I fibers (and the ability of low-intensity training to stimulate hypertrophy) depends on the argument that, a) hypertrophy requires a certain minimum of time-under-tension that varies based on training intensity; and, b) this time-under-tension is greater for type I than II fibers.

Burd et al. (12), while not testing any fiber-type specific effects, compared the acute protein synthetic response to four sets at three training conditions – 90% 1RM to failure; 30% 1RM so that total work was equivalent to the 90% 1RM condition; and 30% 1RM to failure.

The protein synthetic response differed slightly in time-course, but was generally similar between the failure conditions, regardless of intensity. However, muscle protein synthesis in the 30% 1RM work-matched condition – which had substantially less total time-under-tension than the 30% 1RM to failure – was approximately half that of the other two conditions.

Bottom line: While the protein synthetic response to a single training session may not be predictive of the adaptations, the fact that two studies have shown comparable hypertrophy when low-intensity training is taken to failure lends further support to this idea (1,6).

Does Size Matter?

The use of heavy weights is justified based on the fact that there's compelling evidence that they induce substantial hypertrophy, regardless of fiber-type consideration (2,9,10,13-17).

This is consistent with Henneman's size principle of recruitment, which states that motor units are recruited in a specific order based on their size – small motor units are recruited under low force conditions and large motor units come into play as force requirements increase (18,19). Big weights require more muscle mass to produce force so, therefore, you'll need to recruit more motor units initially than if you were to lift a light weight.

That said, this argument doesn't account for the fact that fatigue may stimulate growth and that its onset can directly influence motor unit recruitment (20). When you lift a relatively light weight, motor unit recruitment is lower initially in the set than if you started with a heavy weight.

Once fatigue sets in, however, you progressively recruit more fast motor units as the force-producing ability of the slow-twitch fibers drops (21). The size principle is preserved, as you recruit motor units from smallest to largest, but you end up using fast twitch fibers with a lighter load once you're fatigued.

This partially explains how the fast twitch fibers grew in the low-intensity training study of Mitchell et al. (1) and why maximizing time-under-tension through fatigue and failure may be important to this concept.

Potential Pounds of Muscle?
The idea that you're sacrificing pounds of muscle by ignoring lighter-load training may seem like an exaggeration, but a quick survey of the fiber-type composition of various muscles may change your mind.

Granted, fiber-type proportion can vary by individual and is influenced by genetics and training (22), but given that many of the major groups have a substantial percentage of type I fibers – on average, humans have a roughly equal amount of fast and slow-twitch fibers – means it may be worth tweaking your approach to optimize slow-twitch fiber growth.

Multiple Rep Ranges Means Maximal Stimulation
For those who want to maximize their hypertrophic potential, it makes sense to train across the continuum of repetition ranges. While there may be validity to focusing on the so-called "hypertrophy range" (6-12 reps), both high (15-20+) and low (1-5) repetition ranges should also be incorporated into your training program.

Not only does such an approach ensure full stimulation of the spectrum of muscle fibers, but it also serves as preparatory work for optimizing performance in the hypertrophy range. Low rep work enhances neuromuscular adaptations necessary for the development of maximal strength so that heavier loads (and thereby greater mechanical tension) can be used at moderate training intensities.

Conversely, performance of higher-rep sets help over time to raise lactate threshold, staving off the onset of fatigue and thus increasing time-under-tension during moderate-rep training.

There are infinite ways in which varied intensities can be integrated into program design. Perhaps the best way to ensure continued progress is by periodizing training rep ranges over time. Both linear and non-linear models are viable alternatives here. It really comes down to personal preference as well as individual goals (i.e., whether you're looking to peak for a specific event).

Another option is to base loading strategies on the type of exercise performed. You might decide to focus on low to moderate-reps (~1-10) for multi-joint movements such as squats, rows, and presses while prioritizing higher rep training (15+) for single-joint, isolation type exercises that may be better suited to lighter training loads.

There are no hard-and-fast rules here. The response to training varies by the individual and ultimately you need to experiment with different approaches and find out what works best.

Slow and Steady Wins the Race?

The type II fibers may beat out the type I's for hypertrophic superiority, but are you willing to take a chance and underestimate the potential of type I's? It seems that an optimal hypertrophy training program would give your fast-twitch fibers the heavy weights they crave, while providing your type I fibers the extended time-under-tension they deserve.

Note: Dan Ogborn, PhD, CSCS contributed to this article.


References
1. Mitchell, C. J. et al. Resistance exercise load does not determine training-mediated hypertrophic gains in young men. J Appl Physiol 113, 71-77 (2012).

2. Fry, A. C. The role of resistance exercise intensity on muscle fibre adaptations. Sports Med 34, 663-679 (2004).

3. Wernbom, M., Augustsson, J. & Thomeé, R. The influence of frequency, intensity, volume and mode of strength training on whole muscle cross-sectional area in humans. Sports Med 37, 225-264 (2007).

4. Hackett, D. A., Johnson, N. A. & Chow, C.-M. Training Practices and Ergogenic Aids used by Male Bodybuilders. J Strength Cond Res (2012). doi:10.1519/JSC.0b013e318271272a

5. Swinton, P. A. et al. Contemporary Training Practices in Elite British Powerlifters: Survey Results From an International Competition. J Strength Cond Res 23, 380-384 (2009).

6. Ogasawara, R., Loenneke, J. P., Thiebaud, R. S. & Abe, T. Low-load bench press training to fatigue results in muscle hypertrophy similar to high-load bench press training. International Journal of Clinical Medicine 4, 114-121 (2013).

7. Léger, B. et al. Akt signalling through GSK-3beta, mTOR and Foxo1 is involved in human skeletal muscle hypertrophy and atrophy. J Physiol (Lond) 576, 923-933 (2006).

8. Lamon, S., Wallace, M. A., Léger, B. & Russell, A. P. Regulation of STARS and its downstream targets suggest a novel pathway involved in human skeletal muscle hypertrophy and atrophy. J Physiol (Lond) 587, 1795-1803 (2009).

9. Schuenke, M. D. et al. Early-phase muscular adaptations in response to slow-speed versus traditional resistance-training regimens. Eur J Appl Physiol 112, 3585-3595 (2012).

10. Campos, G. E. R. et al. Muscular adaptations in response to three different resistance-training regimens: specificity of repetition maximum training zones. Eur J Appl Physiol 88, 50-60 (2002).

11. Holm, L. et al. Changes in muscle size and MHC composition in response to resistance exercise with heavy and light loading intensity. J Appl Physiol 105, 1454-1461 (2008).

12. Burd, N. A. et al. Low-load high volume resistance exercise stimulates muscle protein synthesis more than high-load low volume resistance exercise in young men. PLoS ONE 5, e12033 (2010).

13. Aagaard, P. et al. A mechanism for increased contractile strength of human pennate muscle in response to strength training: changes in muscle architecture. J Physiol (Lond) 534, 613-623 (2001).

14. Charette, S. L. et al. Muscle hypertrophy response to resistance training in older women. J Appl Physiol 70, 1912-1916 (1991).

15. Harber, M. P., Fry, A. C., Rubin, M. R., Smith, J. C. & Weiss, L. W. Skeletal muscle and hormonal adaptations to circuit weight training in untrained men. Scand J Med Sci Sports 14, 176-185 (2004).

16. Kosek, D. J., Kim, J.-S., Petrella, J. K., Cross, J. M. & Bamman, M. M. Efficacy of 3 days/wk resistance training on myofiber hypertrophy and myogenic mechanisms in young vs. older adults. J Appl Physiol 101, 531-544 (2006).

17. Staron, R. S. et al. Strength and skeletal muscle adaptations in heavy-resistance-trained women after detraining and retraining. J Appl Physiol 70, 631-640 (1991).

18. Henneman, E., Somjen, G. & Carpenter, D. O. Excitability and inhibitability of motoneurons of different sizes. J. Neurophysiol. 28, 599-620 (1965).

19. Henneman, E., Somjen, G. & Carpenter, D. O. FUNCTIONAL SIGNIFICANCE OF CELL SIZE IN SPINAL MOTONEURONS. J. Neurophysiol. 28, 560-580 (1965).

20. Schoenfeld, B. J. Potential Mechanisms for a Role of Metabolic Stress in Hypertrophic Adaptations to Resistance Training. Sports Med (2013). doi:10.1007/s40279-013-0017-1

21. Adam, A. & De Luca, C. J. Recruitment order of motor units in human vastus lateralis muscle is maintained during fatiguing contractions. J. Neurophysiol. 90, 2919-2927 (2003).

22. Simoneau, J. A. & Bouchard, C. Genetic determinism of fiber type proportion in human skeletal muscle. FASEB J 9, 1091-1095 (1995)

23. Tirrell, T. F. et al. Human skeletal muscle biochemical diversity. J. Exp. Biol. 215, 2551-2559 (2012).

24. Johnson, M. A., Polgar, J., Weightman, D. & Appleton, D. Data on the distribution of fibre types in thirty-six human muscles. An autopsy study. J. Neurol. Sci. 18, 111-129 (1973).

Source: http://www.t-nation.com/readArticle.do?id=5794287

Ginger Raises Testosterone

From Ergo Log

We've already written a few times about the fact that ginger boosts the concentration of testosterone in the blood. We still find it strange that a basic cooking ingredient has this effect. That's why a Tunisian animal study piqued our interest: researchers managed to normalise the testosterone level of diabetic rats using powdered ginger.

Researchers at the University of Sfax will soon publish in the International Journal of Food Sciences and Nutrition the results of a study in which they gave powdered to ginger for a month to male rats suffering from diabetes. The researchers made the powdered ginger themselves. They peeled the roots, cut them into pieces, freeze dried them and then ground the pieces into a powder. They then added 3 g of the ginger powder to 100 g feed.

A control group of diabetic rats were given no ginger; another control group had no diabetes - and were given no ginger either. If you convert the dose to human proportions you'd need 20-30 g powdered ginger daily for an adult. Hooray for concentrated supplements.

At the end of the month the researchers observed that the diabetic rats had a lower concentration of FSH, LH and testosterone than the healthy rats. The concentrations of FSH, LH and testosterone of the diabetic rats that had been given ginger were between those of the diabetic and the healthy rats.

The values on the y-axis in the figure below are expressed in nanograms per millilitre.



Diabetes boosted the concentration of toxic malondialdehyde in the rats' sexual organs and lowered the concentration of protective and detoxifying enzymes such as superoxide dismutase, catalase and glutathione peroxidase [GPx]. Ginger supplementation partially reversed these effects.





Levels of enzymes such as AST, ALT, ALP and LDH were higher in the testes cells of the diabetic rats. That is an indicator of cell damage. Ginger supplementation limited the rise in these concentrations.

"Though the results of animal experiments are limited and cannot be applied to humans, dietary supplementation with ginger roots could be an easy, inexpensive and promising agent for protection against male reproductive dysfunctions in diabetics", the Tunisians conclude.

Source:
Int J Food Sci Nutr. 2013 Jul 18. [Epub ahead of print].

Source: http://www.ergo-log.com/ginger-boost...etic-rats.html