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Optimum Nutrition News RSS http://www.optimumnutrition.com Optimum Nutrition - The Bigger Picture en-us Easy Range Of Motion Exercise http://www.optimumnutrition.com/news.php?article=1422 http://www.optimumnutrition.com/news.php?article=1422 If you have a competition coming up where an 8% to 10% increase in range of motion lasting for about 10 minutes might give you an edge, try this simple exercise from a study published in the Journal of Strength and Conditioning Research. Scientists recruited 11 healthy men in the 20s to test the effects of self-myofascial release. After determining maximum quadriceps contraction force and knee joint range of motion, they had half of these subjects guide their quads over a log-sized foam roll. Doing this simple bodyweight exercise for a minute or two was enough to increase range of motion 8% to 10% for up to 10 minutes compared to the control group. True Strength Moment: This technique could provide an effective edge for track and field athletes who perform jumps and might also add something to a plyometric box jumping routine. If you think about it, we're sure you can think of any number of ways to work an extended range of motion to your advantage. Wed, 16 May 2012 12:00:00 EST BCAAs Speed Up Exercise Recovery http://www.optimumnutrition.com/news.php?article=1421 http://www.optimumnutrition.com/news.php?article=1421 It's no secret that amino acids from protein help your muscles rebuild bigger and stronger from the breakdown of training. The essential amino acids (EAAs) play a particularly important part, which is why whey, casein, egg and other 'complete' proteins containing all of the EAAs are so popular with athletes and active adults. The Branched Chain Amino Acids leucine, isoleucine and valine are EAAs, and account for approximately one-third of skeletal muscle. A study published in the Journal of the International Society of Sports Nutrition suggests that BCAA supplementation before and after exercise can accelerate recovery and reduce muscle soreness. Researchers had 12 male volunteers in their 20s perform 100 consecutive drop jumps. Some supplemented with BCAAs before and after exercise while other got a placebo. Not only did BCAA supplementation reduce markers of muscle damage, but the BCAA group reported less muscle soreness up to 4 days post-workout. Also, the rate of voluntary muscle contractions recovered more quickly with BCAAs. True Strength Moment: BCAAs are available in many forms, from the 5.5 grams included in a single serving of <a href="http://www.optimumnutrition.com/products/100-whey-gold-standard-p-201.html?zenid=d1abc0ab05d1c1f9ea9db6fe2999e77b">Gold Standard 100% Whey</a> to the 5 grams in each scoop of our <a href="http://www.optimumnutrition.com/products/instantized-bcaa-5000-powder-p-225.html">Instantized BCAA 5000 Powder</a>. We formulated it in two refreshing fruit flavors and also an unflavored powder for stacking. Tue, 15 May 2012 12:00:00 EST Lifting Weights Beats Belly Fat http://www.optimumnutrition.com/news.php?article=1420 http://www.optimumnutrition.com/news.php?article=1420 Most people set out to lose weight by restricting caloric intake and performing many hours of cardiovascular exercise. A study published in the journal Obesity Reviews suggests adding an element of resistance training to your program. The review of literature by Harvard researchers found that weight training helps reduce abdominal fat and inflammation while increasing muscle mass. True Strength Moment: The physical effort of weight training might not burn up as many calories as a cardio session lasting an equal amount of time, but since most dieters lose almost as much muscle mass as they do fat, hoisting plates can help preserve muscle. Consuming a <a href="http://www.optimumnutrition.com/products/100-whey-gold-standard-p-201.html?zenid=46cfa66860368a26901350387b270ee0">whey protein</a> shake within 30 minutes of finishing each weight training workout can help enhance the effect without adding many calories at all. Mon, 14 May 2012 12:00:00 EST More Protein Bang For The Buck http://www.optimumnutrition.com/news.php?article=1419 http://www.optimumnutrition.com/news.php?article=1419 Everyone appreciates a good value, but when it comes to powdered proteins it isn't always so easy to tell whether Tub A is a better deal than Tub B. Your workout recovery spotting partners at ON are here to help you figure out the best value with a couple of simple math formulas Cost Per Serving At first glance, a $42.99 tub of whey protein seems like a better deal than a $52.99 tub. They're both packed with 5 pounds of whey protein. But a closer look reveals the $42.99 tub only dishes up 57 servings. Divide $42.99 by 57 and you get a cost per serving of 75 cents. Because the $52.99 tub gives you 77 servings, it's actually the better buy at 69 cents per serving. Protein Percentage How did the cost per serving vary so much in the example above? The $52.99 tub has lower levels of fat, sugar and carbs along with higher levels of pure protein. Here's how to calculate exactly how much protein you get with each serving. Divide the amount of protein in each serving by the serving size and multiply by a factor of 100. Here's what the math looks like using the Vanilla Ice Cream flavor of <a href="http://www.optimumnutrition.com/products/100-whey-gold-standard-p-201.html?zenid=22d61768ff14ee8148a922a07ee8b67b">Gold Standard 100% Whey</a>. 24 Grams of Protein / 29.4 Gram Serving Size x 100 = 81.6% Pure Protein True Strength Moment: This protein percentage formula works best with single source proteins like whey, egg, soy and casein, because blends and meal replacement powders often include creatine, added aminos and/or vitamins and minerals that will throw off the calculation. An easier way to pick the best-value protein is to check the facts panel for not just protein but also the levels of fat, sugar and carbs. While we're on the subject of nutritional choices, visit today's <a href="http://www.abbperformance.com/news/top-10-healthiest-foods-n1639/">Performance Blog</a> for a list of the top 10 healthiest whole food choices. Fri, 11 May 2012 12:00:00 EST Build A Solid Foundation http://www.optimumnutrition.com/news.php?article=1418 http://www.optimumnutrition.com/news.php?article=1418 Being inactive can bring negative health consequences that go well beyond lack of muscle tone and problems with weight management. A study published in the European Journal of Applied Physiology details some of the unseen differences between women who lead sedentary and active lifestyles. Researchers recruited 20 inactive females in their mid-20s and assigned half of them to train with weights for about an hour 3 times weekly for 12 weeks. Their workouts consisted of chest presses, leg extensions, shoulder presses, leg curls, lat pull downs, leg presses, arm curls and triceps extensions. Resistance was set at 65% to 80% of one rep max. Compared to subjects who remained inactive, the weight training subjects had increased levels of estrogen and testosterone along with improved bone health. True Strength Moment: The researchers leading this study didn't report changes in body fat and muscle mass, but you can imagine that those elevated levels of natural growth hormones were helping to build more than just bone density. Thu, 10 May 2012 12:00:00 EST CrossFit Gym Tour (VIDEO) http://www.optimumnutrition.com/news.php?article=1416 http://www.optimumnutrition.com/news.php?article=1416 Ever wondered what a CrossFit Gym looks like? Let ON Athlete, Jaquelyn Kastelic, take you on a tour! <iframe width="600" height="338" src="http://www.youtube.com/embed/kUAxtRBBhnI?hd=1;rel=0;showinfo=0;autohide=1;modestbranding=0;showsearch=0" frameborder="0" allowfullscreen></iframe> Wed, 09 May 2012 03:12:44 EST Vitamin D By The Numbers http://www.optimumnutrition.com/news.php?article=1417 http://www.optimumnutrition.com/news.php?article=1417 Most people don't think too much about it when shopping for fortified foods or multivitamins, but there are actually two forms Vitamin D. Cholecalciferol, more commonly known as D3, and ergocalciferol which goes by the designation D2 are both transformed in the liver and kidneys. The end result is a non-active storage form of vitamin D and an active form that's tightly controlled by your body. Because so many adults are vitamin D deficient, there's been a lot of debate about which form is better, and a recent meta-analysis of studies published in the American Journal of Clinical Nutrition supports the hypothesis that D3 is more effective than D2 for raising blood concentrations of the storage form of vitamin D. True Strength Moment: Vitamin D is known as the sunshine vitamin because your body can synthesize it from exposure to sunlight. During the winter months, some areas get so little sunlight that your body isn't able to produce any vitamin D. That's where fortified foods and multivitamins can help. In case you're wondering, the vitamin D form used in ON's <a href="http://www.optimumnutrition.com/products/optimen-mens-multiple-p-180.html">Opti-Men</a>, <a href="http://www.optimumnutrition.com/products/optiwomen-womens-multiple-p-182.html">Opti-Women</a> and new Opti-Performance Pack is D3. Wed, 09 May 2012 12:00:00 EST Why Lefties Dominate Sports http://www.optimumnutrition.com/news.php?article=1415 http://www.optimumnutrition.com/news.php?article=1415 Only 10% of the population is left handed, but more than 50% of star baseball players are southpaws. A study published in The Journal of the Royal Society Interface theorizes the discrepancy represents a fundamental difference between cooperation and competition. According to researchers, cooperation favors same handedness, so people can share tools to build things everyone can use equally well. On the other hand, competition favors uniqueness, which is why a left handed fighter has an advantage over a right handed adversary. True Strength Moment: There are sports that don't favor the unusual. Consider golf, where only 4% of the top players are lefties. But where there's a competitive advantage to be realized, true competitors are going to adapt in unusual ways. What's the competitive edge keeping you on top of your game? Tue, 08 May 2012 12:00:00 EST Reps Per Set & Rest Intervals http://www.optimumnutrition.com/news.php?article=1414 http://www.optimumnutrition.com/news.php?article=1414 Superior performance for most team sports athletes depends on a player's ability to produce short bursts of high-intensity power. So what's the best way to structure a weight training workout for developing power? Consider the results of 19 men in their mid-20s who were assigned to perform different sets of squats. The study appears in the Journal of Strength and Conditioning Research. Subjects did either 12 sets of 3 reps with 27 seconds of between sets rest, 12 sets of 3 reps with a full minute break or 6 sets of 6 reps with a minute to catch their breath between sets. Compared to the other workouts, a lower exercise to rest ratio produced the greatest average power production. True Strength Moment: Looks like a series of short sets with a longer rest interval between sets might help you develop more powerful on-field moves. Try working a 12x3 squat routine with 60-seconds of rest between sets during the off-season. For tips on planning a periodization scheme, read today's <a href="http://www.abbperformance.com/news/results-of-linear-vs-nonlinear-periodization-n1635/">Performance Blog</a>. Mon, 07 May 2012 12:00:00 EST Jogging Might Add 5+ Years http://www.optimumnutrition.com/news.php?article=1413 http://www.optimumnutrition.com/news.php?article=1413 If you're one of those active adults who really don't have much enthusiasm for cardio day, a news release from the European Society of Cardiology might help get you motivated. The Copenhagen City Heart Study compared the mortality of joggers to non-joggers beginning in 1976. A total of 20,000 people took part in the study, with ages ranging from 20 to 93. Over the course of 35 years, 10,159 non-joggers died compared to 122 joggers. So jogging reduces your risk of death by 44% True Strength Moment: The most significant benefits to jogging came to people who took a relatively moderate pace for between an hour and 2½ hours weekly. That's not much of an investment in running to see significant benefits. Jogging also has a positive impact on oxygen uptake, insulin sensitivity, heart function, lipid profile, immune health and bone density. Fri, 04 May 2012 12:00:00 EST Cardio After Resistance Exercise http://www.optimumnutrition.com/news.php?article=1412 http://www.optimumnutrition.com/news.php?article=1412 Does putting in some cardio time after a weight training session delay your recovery? A study published in the International Journal of Sports Medicine attempts to answer that question by comparing the effects of both types of training to an aerobic training session lasting equally as long. Researchers had 10 healthy male subjects undertake a combined resistance training and cardio session or stick with aerobic training for the same amount of time. An analysis of knee muscle strength found that the combined workout decreased maximum torque by 6.8% while the continuous cardio reduced output by 17.3%. True Strength Moment: The length of recovery was not significantly different. So give yourself a good 48 hours per muscle group and kick-start the recovery process with a carbohydrate-protein smoothie made from a recipe at <a href="http://www.optimumsmoothie.com">optimumsmoothie.com</a>. For details on how carbs and protein help with recovery, read today's <a href="http://www.abbperformance.com/news/carbs-and-protein-speed-recovery-from-exercise-n1632/">Performance Blog</a>. Thu, 03 May 2012 12:00:00 EST Why Your Protein Choices Matter http://www.optimumnutrition.com/news.php?article=1411 http://www.optimumnutrition.com/news.php?article=1411 If you're watching what you eat, you already know that all fats are not the same. There's the 'good' poly- and monounsaturated versus the 'bad' saturated and trans fats. The same is true of carbohydrates, where you have slow-burning carbs from whole grains versus the rapidly digesting simple sugars that can create energy spikes and crashes. A study published in the journal Nutritional Neuroscience suggests varying your protein intake can be beneficial to mood and brain chemistry. Brain neurotransmitters influence how we think and feel, and lacking certain amino acids can alter how these transmitters operate. Because the amino acid profiles of dairy proteins are different from meat and soy, you should try and get your daily protein intake from a variety of sources. For example, researchers found that the milk protein lactalbumin was very effective for stimulating serotonin synthesis while casein, another milk protein, had very little effect. True Strength Moment: The essential amino acids might be crucial for muscle rebuilding, but the conditionally and nonessential amino acids have key roles in other important body functions. Including fish, meat, dairy and eggs in your diet will help cover your bases and maybe even contribute to a positive frame of mind for conquering physical goals. Wed, 02 May 2012 12:00:00 EST Eat Leafy Greens Pre-Workout http://www.optimumnutrition.com/news.php?article=1410 http://www.optimumnutrition.com/news.php?article=1410 If your regular workout time is a couple of hours after dinner, here's a suggestion for your pre-workout meal that might help reduce the potentially damaging effects of free radicals. A study published in the British Journal of Nutrition suggests consuming watercress, the aquatic perennial member of the cabbage family of leafy green vegetables, can maximize the benefits of high-intensity exercise. Researchers assigned healthy men in their early 20s to a demanding 8-week exercise program. Some ate 85 grams (equivalent to a small bag) of watercress 2 hours before training while other didn't. Increased energy demand can unleash free radicals that have the potential to damage DNA, but the watercress protected these subjects allowing them to get the full benefit from each exercise session. True Strength Moment: The antioxidant qualities of the oldest known green leafy vegetable are impressive. 85 grams provides 36 mg of vitamin C and 2712 IU of vitamin A. When eating a salad before training isn't practical, consider ON's <a href="http://www.optimumnutrition.com/products/amino-energy-chewables-p-281.html?zenid=137b7f81bd435c2165d16c03c1a5df11">Essential Amino Energy Chewables</a>. A 3-piece serving dishes out 100 mg of vitamin C along with a strong cup of coffee's worth of caffeinated energy. Check today's <a href=" http://www.abbperformance.com/news/different-routine-for-building-muscle-size-n1628/">Performance Blog</a> for a muscle building alternative to heavy resistance low rep lifting. Tue, 01 May 2012 12:00:00 EST Faster Reps Up Your Bench http://www.optimumnutrition.com/news.php?article=1409 http://www.optimumnutrition.com/news.php?article=1409 There are plenty of strategies for increasing the amount of weight you can bench press. A study published in the International Journal of Sports Medicine offers an easy to use tip for upping your bench by as much as 10% in just 3 weeks. Researchers recruited 20 experienced lifters and had half the group bench at a rep rate they were comfortable using. The rest were told to push the bar up about as quickly as they could. This turned out to be an average of 80% to 100% of their maximal speed. Both groups trained twice a week for 3 weeks using a load equal to 85% of their one rep max. Those practicing fast lifts increased their maximum load by 10.2% while increasing their maximum rep speed by 2.2%. True Strength Moment: This strategy represents a great way to change up a tired resistance training routine, and might help you develop greater power while upping your bench. Remember that the speed of the lift is only applied on the pushing part. You can take it a little slower and be more careful bringing the barbell back down to your chest. Mon, 30 Apr 2012 12:00:00 EST Fish Oil Improves Muscle Function http://www.optimumnutrition.com/news.php?article=1408 http://www.optimumnutrition.com/news.php?article=1408 Fats get a bad rap most of the time, especially during those last few months of Spring which is beach body crunch time. But not all fat is bad. Your body actually needs essential fatty acids for a wide range of metabolic functions, and a study published in The American Journal of Clinical Nutrition has potentially uncovered an interesting side benefit. Researchers recruited 45 women in their 60s and assigned them to a strength training program. Some of these volunteers consumed 2 grams of fish oil per day for 90 days or 150 days before the training program started. The rest didn't supplement with fish oil at all. While all subjects realized benefits from strength training, those who supplemented achieved the greatest increases in muscle strength and functional capacity. True Strength Moment: Researchers theorized that the omega-3 fatty acids in fish oil might have a role in the cellular function of muscles. Whether fish oil supplementation can have the same impact on younger adults isn't known, but if you aren't getting enough cold water fish in your diet, you might want to see what supplemental fish oil can do for your weight training program. Fri, 27 Apr 2012 12:00:00 EST Protein Blend For Optimal Aminos http://www.optimumnutrition.com/news.php?article=1407 http://www.optimumnutrition.com/news.php?article=1407 Whey protein digests rapidly and micellar casein takes a lot longer to be broken down into its amino acid subcomponents. Both types of protein have their place in the supplementation strategies of hard-training adults, but a study presented at Experimental Biology 2012 suggests an alternative. Researchers found that a protein shake composed of 50% casein, 25% soy isolates and 25% whey isolates prolonged the delivery of amino acids when consumed post-workout. Analyzing the response on 19 young recreationally active adults, they found that this custom protein blend provided a constant supply of amino acids for the longest period of time. True Strength Moment: Whether this blend produces similar results for older athletes or active adults who engage in different types of exercise is unknown. Recreating the formula is easy enough for anyone with an electric blender or shaker cup to experiment with. But don't stop there. Go to <a href="http://www.optimumsmoothie.com">OptimumSmoothie.com</a> and surf an extensive database of free protein smoothie recipes. Thu, 26 Apr 2012 12:00:00 EST What is Cross Fit? (VIDEO) http://www.optimumnutrition.com/news.php?article=1405 http://www.optimumnutrition.com/news.php?article=1405 ON Athlete, Jacquelyn Kastelic, shows us a Day in the Life of Cross Fit Instructor: <iframe width="600" height="338" src="http://www.youtube.com/embed/1P9nxvOvSe4?hd=1;rel=0;showinfo=0;autohide=1;modestbranding=0;showsearch=0" frameborder="0" allowfullscreen></iframe> Wed, 25 Apr 2012 11:39:34 EST Why Are Whey Prices Rising? http://www.optimumnutrition.com/news.php?article=1406 http://www.optimumnutrition.com/news.php?article=1406 If you're a regular at the gym and understand the importance fast-acting whey protein can make in exercise recovery, you've no doubt noticed price increases on popular whey proteins like Gold Standard 100% Whey. An <a href="http://www.muscleandfitness.com/nutrition/supplements/get-biggest-bang-your-whey-protein-buck?utm_source=Sailthru&utm_medium=email&utm_term=Store%20List%20for%20M%26F&utm_campaign=M%26F%20Store%20April%2016">article</a> by Jim Stoppani Ph.D. published on Muscle & Fitness magazine's website helps explain the economics of whey pricing. True Strength Moment: Despite commodity shortages and price spikes, Optimum Nutrition continues to source only the purest raw materials so that we can build on our reputation for producing the absolute highest quality whey protein. Consider the fact that whey isolates are the primary protein source in Gold Standard 100% Whey. Then compare its cost per serving, protein percentage, mixability and taste to other brands. The company that was built on a commitment to consistent quality refuses to compromise. Wed, 25 Apr 2012 12:00:00 EST Stock Car Driver's Workout http://www.optimumnutrition.com/news.php?article=1404 http://www.optimumnutrition.com/news.php?article=1404 In the Fall/Winter 2011 edition of our True Strength magazine, an article on Team ON Athlete Mike Senica detailed the weight room work this stock car driver put in to effectively control a 3,400 pound vehicle traveling at 200 MPH for several hours. A study published in the Journal of Strength and Conditioning Research shows a direct correlation between upper body strength and winning performance. Researchers interviewed 40 professional stock car drivers from 27 states. An analysis of collected data showed that upper body strength was considered the most important physical quality, with extreme fatigue following a race the most common complaint. There was a significant correlation between point rankings and time spent lifting weights. Common injuries include shoulder and back strain. True Strength Moment: The two most popular exercises for these stock car drivers are running to develop conditioning and the bench press for building upper body strength. With the extreme physical demands of auto racing, it should come as no surprise that the sport most drivers participated in away from the racetrack was football, where upper body strength and cardio conditioning are equally important. Tue, 24 Apr 2012 12:00:00 EST How To Build A Winning Team http://www.optimumnutrition.com/news.php?article=1403 http://www.optimumnutrition.com/news.php?article=1403 If you'll be coaching or recruiting for a recreational league this season, a study published in the British Journal of Sports Medicine offers scientific insight into building a winning team. An analysis of 2,692 World Cup rugby players who participated in matches between 1987 and 2007 showed that taller backs and heavier forwards was a winning combination especially when these position players represented the bulk of a team's experience. True Strength Moment: During the time period that player data was being collected, forwards became heavier by an average of 6.6 kg (15 pounds) and taller by .61 cm (2/10ths of an inch). Backs became 6.7 kg heavier and 1 cm taller. Teams also used more experienced players at these positions. Apparently, size, strength and smarts get the job done. Mon, 23 Apr 2012 12:00:00 EST Dialed In Diet Plan http://www.optimumnutrition.com/news.php?article=1397 http://www.optimumnutrition.com/news.php?article=1397 <img src="http://optimumnutrition.com/enewsletter/news_images/steve.png" alt="Steve" width="250" height="364" align=right/> Summer's almost here. So how's that New Year's weight loss resolution coming? If you aren't as close to attaining your ideal physique as you'd like to be, let's plan out a short term diet strategy to help you close the gap. The numbers will vary, because we're all a little different when it comes to weight loss, but if you've hit a sticking point you'll probably want to cut more calories. For example, if you're consuming 2,000 calories per day, you might try cutting between 200 to 500 calories per day for a couple weeks. That would leave you with 1,800 to 1,500 calories over 6 meals spread from early morning to just before bed. It doesn't sound like very much, but consider the fact that you'll be eating every 3 hours throughout the day. If you've never been very good about measuring out foods, there's an easier way to keep caloric intake in check through portion control. A can of tuna is 5 ounces. Your typical chicken breast is 3 ounces. The size of your fist is roughly a cup, which is 8 ounces. Use these visual cues to portion out your meals. Portion Size Meat: Between 5 to 8 ounces Carbohydrates: Fist-sized Healthy Fats: Not a concern for clean eaters Nutrient Ratios as a Percentage of Calories (alter this example to fit your needs/goals) Protein- 40% Carbs- 50% Fat- 10% Now let's put all this information together and figure out a day's worth of meals to get you headed in the right direction. Don't worry about getting all the percentages and calories perfect for each and every meal. Only the daily total matters. So if you're light on protein at breakfast, make up for it at dinner. This breakfast starts off pretty well balanced with a nice mix of fast (grapefruit) and slow burning (oatmeal) carbs. 7AM Breakfast 1 Cup Scrambled Egg Whites, Whole Grapefruit & Bowl of Oatmeal 319 Calories, 31 Grams Protein, 44 Grams Carbs & 1 Gram Fat 9AM Workout Essential Amino Energy 10AM Snack Gold Standard 100% Whey & Ripe Banana 241 Calories, 25 Grams Protein, 34 Grams Carbs & 1 Gram Fat 1PM Lunch Tuna Salad with Leaf Lettuce, Bell Pepper, Red Onion & Fat-Free Mayo 216 Calories, 22 Grams Protein, 25 Grams Carbs & 4 Grams Fat 4PM Snack 100% Whey Crisp Bar & Apple 345 Calories, 26 Grams Protein, 59 Grams Carbs & 2 Grams Fat 7PM Dinner Chicken Breast & Sweet Potato 257 Calories, 29 Grams Protein, 27 Grams Carbs & 3 Grams Fat Before Bed Shake Gold Standard 100% Casein 120 Calories, 24 Grams Protein, 3 Grams Carbs, 1 Gram Fat ------------------------------------------------------------------------------------------------------------ Daily Total 1498 Calories, 157 Grams Protein, 192 Grams Carbs & 12 Grams Fat ------------------------------------------------------------------------------------------------------------ A couple of tips to help you make the most of this program: Everyone's physiologically unique. Even though this diet is pretty well suited to someone who weighs between 150 and 170 lbs, the speed of your metabolism, your body type, whether you're male or female, even the way you like to train all affect how you lose weight. Keep a journal and make adjustments as needed. If you lose about a pound per week on this program, you're making good progress. If you start feeling tired during the day, try cycling carbohydrates higher one or two days each week. Three consecutive days of low carbs with one day of higher carb intake provides energy while increasing your metabolism, which can benefit weight loss. Taking a high-potency multivitamin with your main meals is an easy way to help cover your nutrient bases without adding any calories, and regular use of multivitamins can help you feel more energized. Check back next month for a workout to use on this diet. Fri, 20 Apr 2012 12:00:00 EST