Magic formula: Conjugated linoleic acid (CLA); Does it cause FAT LOSS?

Magic formula: Conjugated linoleic acid (CLA); Does it cause FAT LOSS?

CLA, like fish oil, is a popular dietary supplement marketed for its role in enhancing fat metabolism. A very strong Polyunsaturated fatty acids primarily found in beef and dairy products has been linked to long-term weight management and health.

Appetite suppression, increased fat mobilisation, and increased fatty acid oxidation are some of its physiological functions. Although body fat reduction has been inconsistent in past studies but recently In a randomised, double-blind, placebo-controlled examination subjects reduced their body weight (BW), body mass index (BMI), total fat mass, fat percentage, subcutaneous fat mass, and waist-to-hip ratio by taking the CLA of 3.4g a day for 12 weeks.


Dealing With Stress...The Physiological Tips

Here in the UK we have some of the longest working hours in the EU. We also spend more time taking part in cultural activities than anywhere else in Europe. In short, the UK is a culture where we work and play hard! You don't need research to tell you that working hours are getting longer and there is more pressure on us all to perform and succeed in all aspects of our professional, personal
and social lives.


In our ambitious, goal-driven society, we are encouraged to squeeze as much experience into every hour of our waking lives. But there is a price to pay in fatigue, elevated stress levels and poor physical and emotional health. Work and life balance' has become a buzzword, with individuals and employers realising the long-term consequences of burning the candle at both ends- namely a reduced ability to thrive.


To stay happy, healthy and productive for more than just the short-term, relaxation and balance plays a vital role in all our lives. Relaxation is more than 'downtime', it is an investment in your well-being that enables you to live life to the full.


What is Stress?

Stress and tension are necessary for success and without some level of stimulation we would decline into apathy. Each person has an optimum stress level and it is important to understand the signs of excessive stress, and its causes.




Feedback & Performance Training


Does feedback from your coach or your trainer improve athletes performance?



I was browsing my journal this week and this one caught my eyes and I believe it does great to athletes or non athletes and I thought to share it here. The study from NCAA Division I athletes showed On average, athletes performed 6% better when given immediate feedback.


Although sound like not much, but in elite competition 6% is the difference between gold medal and not finishing anywhere within reach of the qualification category, and certainly in non professional setting for clients and personal trainers are like a different between having a perfect motivating WOW workout or finishing a day in a miserable way of… boring Same Workout-Different Day! 


The study suggested that consistent feedback to athletes improved their overall trial tests during training time in order to achieve their best performance results. 

The conclusion is simple: Top quality coach and trainer who vigilant athlete's movements and monitor their training quality is part of huge performance success. 


Message is clear: the more thought and effort put into the feedback/evaluation, the more clients or athletes will find use of it. It’s not just human nature to know how we are doing, but it’s also a part of athletic development to give the feedback so athletes can develop in the game plan.


Its a great read. Find out more on NSCA JSCR.



Staub, Joseph et al. Positive Effects of Augmented Verbal Feedback on Power Production in NCAA Division I Collegiate Athletes. Journal of Strength & Conditioning Research: August 2013. Vol 27. Issue 8. p2067–2072.


Joint conditioning in your 40s: Maximize your time and effort.

Warrior Workout

Those who need to get their workouts to the next level or have hit a plateau will benefit from incorporating these Three exercises into their program.

This 3 Warrior Workouts are not for beginners but you can work up to it. 



Interesting view of Men vs Women on strength training

So in doing so article research for endurance athletes and strength I found this very interesting article that I wanted to share. It looks a college division athletes, men and women, and compares their views of the importance of strength training and their sport. They did a wide survey of many different sports from baseball, basketball, soccer, tennis, track and field, lacrosse to just name a few.


The Role of Exercise in Stress Management

 Regular exercise does not need lot of investment of money and time. Simply you need to get started. If you are stressed with work, physically stressed, then get in to regular activity.

A recent study by Jackson in 2013 shows exercise can be an effective component of a stress management program, and all types of exercise can be beneficial for stress management. Exercise programs consistent with the current recommendations to improve health can be prescribed to manage stress. There have been consistent findings that people report feeling calmer after a 20- to 30-minute bout of aerobic exercise, and the calming effect can last for several hours after exercise. Her study also suggests that the resistance training for general health benefits of 2 to 3 days of exercise to target all of the major muscle groups performed at a moderate intensity can be recommended.


Plyometrics & Endurance Training

I have used a lot of plyometrics with my athletes. Introducing plyometrics into an endurance athlete’s training program can have a positive influence to enhancing performance and decreasing injury potential (Bonacci et al., 2009). By incorporating plyometric movements it will help the endurance athlete improve their tolerance to stretch loads, which will directly influence the energy return and movement efficiency (Bonacci et al., 2009). In addition, the endurance athlete will develop optimal dynamic stability and mobility throughout the hip, knee, and ankle to help reduce the onset of overuse movement syndromes.