Enhance Personal Training and Athletic Performance, Inc. © 2007

ENHANCE NEWSLETTER

April 2008

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Perfect Solution

Drinking water can help burn calories.  Researchers found that drinking 16.9 oz of water increased resting metabolic rate by 25%, which led to 20 to 25 extra calories being burned in 60 minutes.  Water increases calorie burning by diluting the blood that goes to the liver and by activating the sympathetic nervous system.  (Journal Clinical Endocrinology Metabolism, 92: 3334-3337, 2007)

While 20 to 25 extra calories being burned in an hour doesn’t sound like a lot, the subjects didn’t do a whole lot either.  Subjects that the researches where testing where sitting down.  Basically, it's possible to burn an extra 20 to 25 calories while sitting at your desk at work.  That is equivalent to jogging for two minutes or taking a casual bike ride for one mile. 

We’ve been told time and time again to drink six to eight ounces of water eight times a day.  That is 48 to 64 ounces of water per day, which would be about 60 to 100 calories being burned simply by drinking water.  Depending on fitness level and body weight, to burn 60 to 100 calories, you need to jog 10 to 15 minutes.

Perfect Water

Worried about what is in your water?  Studies have shown that in our drinking water there are small traces of prescription drugs found.  Others showed companies that claim they have the best water use the same spring and/or distributed by the same company.  Whatever it is, we need to know what we are putting in our bodies.

Want a truly pure source of water?  Try Perfect Water!  Enjoy it daily and experience all the ways Perfect Empowered Drinking Water can quench your thirst.  Due to high popularity, pre-orders are now accepted and are expected to ship in mid-April.

Weight Training Prevents Arthritis

Arthritis is common in middle-aged people and can cause a great deal of pain and even disability.  According to the researchers at the Indiana University School of Medicine, weight training showed less narrowing in the joints following X-ray examination.  Less narrowing in the joints shows that arthritis  is not progressing.  (Arthritis Care Research, 55:690-699, 2006)

Taking naproxen, aspirin, and ibuprofen for arthritis simply masks the pain without any cure. This only temporally relieves the pain but does not prevent the progression of arthritis.  Physical inactivity can lead to osteoarthritis.  The expression, "if you don’t use it, you lose it" is appropriate in this case.  Osteoarthritis is the degeneration and decomposing of bone and cartilage in the joints.  One way to help treat arthritis is by working out, specifically with weight training.  If you are afraid of developing arthritis, or if you are trying to stop the progression of arthritis, try performing some simple flexion and extension exercises within the joints of concern.

Explosive Body Weight Sets Can Increase Bench Press

If you hit a plateau or if you are just looking to change your chest routine around, try one of the oldest exercises out there, push-ups.  If you can rep for 20 push-ups, try clapping push-ups or traveling push-ups, two guaranteed exercises that add strength to your bench press.  Sports scientist from the University of Massachusetts tested 20 collegiate, male athletes, had them perform push-ups and measured an average gain of five pounds to their bench press in a matter of weeks. (International Journal Sports Physiology Performance, 1: 261-269, 2006)

2b or not 2b, that is the question! 

In order to develop power, you need to train those muscle fibers.  Compared to all of the other muscle fibers, 2b muscle fibers have the highest contraction rate and produce the most force.  Use caution, however, as 2b fibers tend to fatigue quickly.

Before hitting the bench press, try three sets of clapping push-ups or traveling push-ups for three weeks.  This will help with your explosive power and increase strength.  You will be surprised by the results!