Start enjoying cranberries in your diet. Give this month's cranberry recipe a try.

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Q&A: Can I get stronger using only 1 set?

That depends on your level of experience. Studies have shown that untrained people can maintain strength on a single set program. However, according to a recent study published by the National Strength and Conditioning Association (NSCA) in the Journal of Strength and Conditioning Research (November 2004), while using single-set training strength actually decreases in postmenopausal women.

To quote the study "For the untrained, it is advisable to use a single-set during the initial training months. However, once strength becomes a training focus, multiple-sets must be utilized to continue achieving strength gains."



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Tailored Fitness Move: Back Extension
Having a strong back from top to bottom is important for almost every exercise you do, either at home or in a gym. If you are doing a lot of crunches you need to be working your low back. Back extension will do the job nicely.

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Tailored Fitness Research: Should You Eat or Drink Your Protein After a Workout?
Researchers from the University of Texas studied the effects of drinking a carbohydrate and amino acid supplement (30 g carbs and 15 g of essential amino acids) (CAA) or a meal on protein synthesis. Thirteen men aged 28 to 48 years of age were randomly divided in two treatment groups. The CAA and meal were designed to be similar in amino acid content and were consumed periodically over an 18 hour period. Throughout the day blood and muscle tissue samples were collected in order to assess anabolism. Adding a CAA supplement into a normal diet resulted in a greater anabolic stimulus than the meal as indicated by the 25% increase in protein synthesis. Additionally, the consumption of only meals throughout the 18 hour study period resulted in a negative net protein balance, while adding frequent CAA supplements resulted in a positive balance. The researchers suggested that the CAA supplement was more effective in maximizing protein synthesis rates as a result of the speed with which the supplement is digested and taken up into the system. Based upon these findings it may be recommended that you consume some sort of CAA supplement throughout the day in order to maximize the muscular adaptations to their training regimes and maintain a positive protein balance.

Paddon–Jones D. Sheffield–Moore M, Aarsland A, Wolfe RR, Ferrando AA. (2005). Exogenous amino acids stimulate human muscle anabolism without interfering with the response to mixed meal ingestion. American Journal of Endocrinology and Metabolism, 288:E761– E767.

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Cranberry-Walnut Oatmeal
This recipe serves: 1
Preparation time: 5 minutes
Cooking time: 8 minutes

Ingredients
1 cup water
1/2 cup oatmeal
3 tablespoons dried cranberries
1/2 tablespoon chopped walnuts
1 teaspoon brown sugar

Cooking Instructions
1. Combine the water and oatmeal in a small saucepan.

2. Add the cranberries and cook, stirring occasionally, over medium heat for 7 minutes. Stir in the walnuts.

3. Spoon into a serving dish, sprinkle with the brown sugar. Serve warm.

Nutrition Facts
Serving Size about 1 cup
Amount Per Serving
Calories 265
Total Fat 5 g
Saturated Fat 1 g
Protein 7 g
Total Carbohydrate 78 g
Dietary Fiber 6 g
Sodium 3 mg
Percent Calories from Fat 16%
Percent Calories from Protein 11%
Percent Calories from Carbohydrate 73%
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Recommended Fitness Product
One program I really like and is the real deal is the one that Tom Venuto has put together. In Burn The Fat Feed The Muscle , Tom explains precisely what to eat and how to exercise for permanent f*a*t l*o*s*s. It's an e-book that you simply download and read today (rather than wait for the hard copy to be sent to your home). If I could only have one program to follow, this would be it. ______________________________________________________________
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