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Yohimbine itself can potentially induce fat loss

Yohimbine Benefits and Uses

Yohimbe has been a hot topic in weight management for performance sports. The claim is simple: Yohimbine supports fat loss. Let’s break that down…

The herb Yohimbe, technically dubbed Corynanthe Yohimbe, comes from the bark of the Yohimbe tree that grows in Cameroon, Zaire, and Gabon. Yohimbine is the major active constituent of the bark, with the active ingredient being yohimbine hydrochloride.

Researchers have studied Yohimbine for some time and it is one of the few supplement components with laboratory backed results. It’s not a silver bullet, but in the world of supplementation, it has demonstrated results.

How Yohimbine Works

Yohimbine acts on the adrenergic receptor system in fat cells and regulates thermogenesis. It works against the alpha-subunits of the adrenergic system – the units that work against fat burning. Yohimbine inhibits the alpha-subunit’s ability to suppress fat burning.

Yohimbine itself can potentially induce fat loss vicariously through the release of adrenaline; adrenaline itself is an activator of beta-adrenergic receptors. Beta-adrenergic receptors increase the activity of the enzyme adenyl cyclase – which further supports fat burning. However, the effect of Yohimbine on adrenaline appears to fade after two weeks of supplementation.

Research Results

Studies suggest a fasted state improves the effect of Yohimbine supplementation. The working theory is that later in the day, the impact of food on insulin levels lowers Yohimbine’s effectiveness. In one study, two groups exercised for 21 days and consumed the same diet; one group received 10mg x2 day of Yohimbine supplementation, and the other a placebo. At the end of the 21 day period, the Yohimbine group showed an average of 2% body fat loss, compared to the placebo group. Further, a 2002 study suggested a pre-workout is the most effective supplementation for Yohimbine. The conclusion is that consuming Yohimbine supplementation in a fasted state prior to exercise appears to have the greatest effect on fat burning.

Suggested Use

Dosages of 0.2mg/kg bodyweight have been successfully used to increase fat burning without significant implications on cardiovascular parameters like heart rate and blood pressure. This results in a dosage of:

  • 14 mg for a 150lb person
  • 18 mg for a 200lb person
  • 22 mg for a 250lb person

Individuals with a higher body weight should exercise caution, since yohimbine may over stimulate an unprepared cardiovascular system. While yohimbine supports fat loss, when supplementing yohimbine for the first time, always start with a half-dose and assess tolerance before proceeding.

As a note of caution, research has also shown:

  • Yohimbine can cause extreme anxiety in individuals predisposed to anxiety. The supplement may trigger manic psychosis or suicidal episodes in people with bipolar disorder
  • Yohimbine can interact with a large amount of neurological medications and should not be used in conjunction with these medications without consultation with a doctor
  • The actual vs labeled dose of yohimbine in many supplements can range from 25-150%

Always check with your medical provider before incorporating supplementation into your diet.

– Train Hard!

 

Top Micro-HIIT Benefits

New research suggests we can train smarter and harder – but not longer – to obtain beneficial results. Short duration, micro-HIIT sessions in the gym have shown promise and may be more beneficial than traditional exercise routines that rely on steady-state.

Micro-HIIT benefits are not new – a 2016 study showed that one minute of intense training within a 10 minute period yielded the same results as a 50-minute steady-state trained group over a 12-week period.

For those not familiar, HIIT interval training encompasses short bursts of high-intensity activity followed by periods of active rest. According to the American College of Sports Medicine, high-intensity intervals describe exercises performed at 80%-95% of one’s maximum heart rate, lasting anywhere between 5 seconds and 8 minutes.

Micro-HIIT is even shorter – following the 10-minute example referenced in the study. There are several exercises you can do for that “all-out” minute:

  • Mountain climbers
  • High Knee Jump
  • Burpees
  • Pull Ups
  • Push Ups
  • Box Jumps

Or, if you are on a cardio machine – these are perfect to push to full effort for a minute:

  • Elliptical
  • Rowing
  • Upright skier
  • Climber
  • Aerodyne

If you can add 1 -2 Micro-HIIT sessions a week, you should notice results.

The bottom line is we need to think about training smart, given the complexity most face in time management – there are only so many hours in the day. But take note of the key component to Micro-HIIT success – the all-out effort for one minute, and continuous effort for the other 10. If you are going to cheat this, and think “exercising” for 10 minutes is enough unto itself, do not expect to see results. Shorter does not mean easier. But for those that can…

-Train Hard!

protein benefits whey casein soy

Protein Explained

Protein, along with fat and carbohydrates is a macronutrient required by your body. Specifically, it is key to building bone, muscle, cartilage, skin, and blood. For anyone looking to add mass, notably lean mass to their physique, understanding the benefits of protein for muscle development is critical to success.

The science of protein

Proteins are composed of long chains of amino acids linked by peptide bonds. This macronutrient serves as the transport mechanism for iron, vitamins, minerals, fats, and oxygen within the body, and is the key to acid-base and fluid balance.

Essential amino acid composition, digestibility, and bioavailability determine a specific food’s protein quality. Combinations of amino acids make up all proteins. There are nine essential amino acids – those that cannot be made by the body itself. Additionally, there are another eleven nonessential amino acids – ones that the human body can make on its own. Generally, animal products contain all of the essential amino acids.

Muscles and tissues require protein to undergo the beneficial process of repairing and rebuilding, to overcome the muscular and structural damage caused by resistance training. Protein repairs this damage, in turn enabling muscle development and growth.

Protein types

Whey

One of two major milk proteins. It is the liquid remaining after the milk has been curdled and strained. There are three varieties of whey – protein powder, protein concentrate, and protein isolate. All provide high levels of essential and branched chain amino acids (leucine, isoleucine, and valine).

  • Whey powder is 11 – 15% protein
  • Whey concentrate is 25 – 89% protein
  • Whey isolate is 90+% protein

Whey is rapidly digested and absorbed and has a remarkable ability to stimulate muscle growth. its high levels of amino leucine play a key role in muscle hypertrophy (excessive growth).

Casein

Casein gives milk its white color and accounts for 70 – 80 percent of milk protein. Casein exists in a micelle – that has a hydrophobic inside and a hydrophilic outside. During digestion, casein is released as the micelle breaks down. The casein released from multiple micelles then aggregates and is digested via proteolysis, the process by which proteins are broken down into simpler, soluble compounds. Digestion is slow due to the aggregation of casein, allowing the protein to provide a sustained release of amino acids – sometimes lasting for hours.

During resistance training, a workout that produces microtears in the muscle tissue will benefit from a ready supply of amino acids delivered from protein.

Soy

The most widely used vegetable protein is soy. It is one of the only vegetable proteins that contains all of the essential amino acids. Similar to whey, soy proteins can be consumed in three types:

Flour is 50% protein (baked goods)

Concentrate is 70% protein (nutrition bars, cereals, and yogurts)

Isolate is 90% protein (sports drinks, health beverages)

Although early studies suggested that soy might decrease LDL cholesterol and blood pressure, later research failed to confirm these hypotheses.

Recommended protein intake

The recommended dietary allowance is 0.8 g/kg of body weight per day. However, individuals in active training programs that incorporate resistance training should consider consuming 1.2 to 2.0 g/kg of body weight per day. In general, 10-35% of daily calories should come from protein. Those training in specialized programs, with consultation from nutritionists and registered dieticians, may find it necessary to increase.

If you use intermittent fasting, protein should be a key nutrient for your first meal of the day.

-Train Hard!

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