Meltdown is a weight-loss supplement that includes synephrine, caffeine, phenylethylamine, yohimbine, and hordenine. Each of these substances is thermogenic (increases caloric expenditure). A study by Jay Hoffman and co-workers showed that Meltdown increased resting caloric expenditure by 20 percent for several hours.

Another study by Darryn Willoughby from Baylor University and colleagues found that Meltdown increased caloric expenditure and fat burning before and after a short, maximal bout of exercise in college-age men. They rested one hour, took three Meltdown capsules (500 mg) or a placebo (fake Meltdown), rested another hour, took a maximal treadmill test (approximately 12 minutes of exercise to exhaustion) and then rested another hour. Meltdown increased caloric expenditure by 10 percent during the 2-hour experimental period (rest + exercise + rest) and increased estimated fat use by 6 percent. Blood pressure and heart rate were similar between Meltdown and placebo.

Meltdown increases metabolic rate at rest and during recovery from exercise without imposing additional loads on the cardiovascular system. (Journal of the International Society of Sports Nutrition, 5: 23, 2008)

Many people do exercises such as squats and lunges on unstable platforms such as BOSU balls, wobble boards and Swiss balls. The theory behind instability training is that the body must activate more muscle fibers to maintain balance during the exercises. People exert less force when doing large-muscle exercises on unstable surfaces. However, the method would be useful if it improved balance and stability during sports movements, which would improve performance and prevent injuries. Researchers from the Memorial University of Newfoundland in Canada found that many instability-training devices did not cause additional muscle activation in experienced weight-trained athletes. They measured muscle activity in the calf, thigh, abdomen and spine while the athletes stood or squatted on a Dyna Disc, BOSU ball, wobble board, Swiss ball or a stable floor. They also measured muscle activation during standard lower body exercises performed on the floor or unstable Dyna Disc and during static wall-sits on the floor or BOSU ball. They only showed increased muscle activation on Swiss balls and wobble boards, which provided the most instability. The study showed that trained athletes need highly unstable surfaces to recruit additional muscle groups during standard exercises. (Journal Strength Conditioning Research, 22: 1360-1370, 2008)

Recently, I notice an interesting poll when I was browsing through Men’s Health. The most common breakup reasons why women dumped men are as follows:

- He cheated on me

- We weren’t compatible

- He changed

When women end relationship, we always want a reason or two. We want to know what is the cause that make the break up. So, here are to name a few:

I am bored: Maybe you don’t make her feel the ride, so she doesn’t feel any spark between you two. Not adventurous enough I guess.

One of Us Was Too Serious: This could be as simple as she wanted to see me three times a week, and I only wanted to see him once a week. If he's flirting with other women, flighty, or not as into it as I am, then I'm too serious for him.

Burnout: I'm a big believer in pacing and rhythm in dating. A relationship can suffer burnout if certain milestones occur too fast: Being exclusive, sex, meeting parents. When that happens, I get that feeling the colonists must have gotten after they won the Revolutionary War: "Ok, we did it...so now what?"

I Was Tempted To Cheat: I do my best not to cheat, so when I have recurring urges to cheat on my boyfriend, I figure it's time to break up with him. I don't need to go through with cheating; the constant urge is enough for me to end things.

Coaches and athletes use continuous, over-distance training and interval training to build aerobic capacity– the ability to transport and use oxygen. Continuous over-distance training is running a specific distance without stopping, while interval training is repeated bouts of high-intensity exercise interrupted by short rest periods. Australian scientists, in a study comparing interval and over-distance workouts with the same average metabolic load, found that interval training produced the highest levels of peak oxygen consumption. They concluded that interval training was a more powerful stimulus for increasing aerobic fitness. Canadian studies found that short bouts of maximal intensity exercise built high levels of fitness quickly. Six sessions of high intensity interval training on a stationary bike increased muscle oxidative capacity (citrate synthase) by almost 50 percent, muscle glycogen by 20 percent and cycling endurance capacity by 100 percent.

An interesting article by Emidio Pistilli and colleagues from the Department of Physiology at the University of Pennsylvania in Philadelphia, proposed that shortterm overreaching might result in accelerated gains in strength and performance in weightlifters. Overreaching is a short-term increase in training volume and intensity, while overtraining is a more long-term condition characterized by chronic exhaustion and decreased performance. They argued that increasing the volume and intensity of workouts for a week (no more than three weeks), followed by a period of reduced training intensity, might produce a rebound increase in strength and performance. This is an interesting concept. The important components are large increases in training volume and intensity for short periods, followed by normal or moderate intensity workouts. This concept is as much art as science, and its effectiveness will vary with the experience and adaptability of the athlete. (Strength and Conditioning Journal, 30 (6): 39-44, 2008).

Coaches and athletes use continuous, over-distance training and interval training to build aerobic capacity– the ability to transport and use oxygen. Continuous over-distance training is running a specific distance without stopping, while interval training is repeated bouts of high-intensity exercise interrupted by short rest periods. Australian scientists, in a study comparing interval and over-distance workouts with the same average metabolic load, found that interval training produced the highest levels of peak oxygen consumption. They concluded that interval training was a more powerful stimulus for increasing aerobic fitness. Canadian studies found that short bouts of maximalintensity exercise built high levels of fitness quickly. Six sessions of high intensity interval training on a stationary bike increased muscle oxidative capacity (citrate synthase) by almost 50 percent, muscle glycogen by 20 percent and cycling endurance capacity by 100 percent. The subjects made these amazing improvements exercising a mere 15 minutes in two weeks. Interval training will improve fitness quickly, but it isn’t pleasant. (Journal of Science and Medicine in Sport 11: 287-290, 2008; Journal of Applied Physiology 98:1985-1990, 2005)

Factors that influence increased muscle size and strength include muscle tension, time under tension, calories, key amino acids, genetics and rest. Most sports training and nutritional programs have been developed through trial and error, because the process is complex and individual. Programs appropriate for weightlifters or discus throwers are inappropriate for bodybuilders (and vice versa). However, certain basic principles apply to the training programs of all athletes.

An interesting article by Emidio Pistilli and colleagues from the Department of Physiology at the University of Pennsylvania in Philadelphia, proposed that shortterm overreaching might result in accelerated gains in strength and performance in weightlifters.

Overreaching is a short-term increase in training volume and intensity, while overtraining is a more long-term condition characterized by chronic exhaustion and decreased performance. They argued that increasing the volume and intensity of workouts for a week (no more than three weeks), followed by a period of reduced training intensity, might produce a rebound increase in strength and performance. This is an interesting concept. The important components are large increases in training volume and intensity for short periods, followed by normal or moderateintensity workouts. This concept is as much art as science, and its effectiveness will vary with the experience and adaptability of the athlete. (Strength and Conditioning Journal, 30 (6): 39-44, 2008)

Personal trainers often instruct clients to vary their squatting stance to target specific muscles in the lower body. This advice is based more on popular wisdom and urban legend than scientific data. Using a technique called electromyography, Italian researchers determined that wide-stance squatting activated the gluteus maximus muscle better than more narrow stances. They measured muscle activation in eight thigh and hip muscles during a narrow stance (feet placed at hip width), moderately wide stance (150 percent hip width), and wide stance (200 percent hip width). With the exception of greater gluteus maximus activation during a wide stance, stance width had no effect on muscle activation levels in the thighs or hip.

The gluteus maximus muscle is the strongest in the body and absolutely essential to powerful movements such as jumping and sprinting. This study showed that wide stance squats are best for activating all the muscles in the thighs and hips. (Journal Strength Conditioning Research, 23: 246-250, 2009)

Most experts advise avoiding the Valsalva maneuver (holding your breath and straining) during weight training because it causes dramatic increases in blood pressure. Scientists have measured systolic blood pressures as high as 400 mm of mercury in athletes using the Valsalva maneuver during heavy squats (120 mm Hg is normal at rest). Some lifters argue that the Valsalva maneuver helps stabilize the trunk, which can dramatically increase strength.

Elizabeth Ikeda and colleagues from the School of Physical Therapy at the University of Montana found few differences in force output during movements of the knee, shoulder and elbow on an isokinetic device when people breathed normally; breathed in during the active phase of the lift; breathed out forcefully during the active phase of the lift; or used the Valsalva maneuver. Researchers concluded that forced expiration during the active phase of the lift is the most effective and safest way to breathe during weight training. These results may not apply to experience strengthtrained athletes lifting free weights. (Journal Strength Conditioning Research, 23: 127-132, 2009)