ATP Toronto - Daily Highlights - Wednesday Part 2

Rafael Nadal came through a stiff test against Stanislas Wawrinka in his Toronto opener. Watch official live streaming of ATP World Tour and Sony Ericsson WTA Tour tournaments at www.TennisTV.com



http://www.youtube.com/watch?v=xek9M4MFrOU&hl=en

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Read This Before You Start Using Creatine

So you're hitting the gym regularly, you've got your protein shake, the diet is nailed down, and you've made some good muscle gains. However, after the "newbie" gains stopped, you're hammering away day after day with seemingly no results. At this point, many people look for something that will kick start their progress in the gym, and creatine is a very popular choice. Let's go over the reasons why creatine is so special and discuss how to avoid common mistakes when supplementing with creatine.

Although creatine supplementation really hit it big in the 90's, the chemical compound creatine was first extracted in France in 1835. In fact, as early as 1847 it was marketed as a remedy that could help people do "extra work"! It wasn't until the 90's that companies were able to mass produce pharmaceutical-grade creatine at a price attractive to consumers. When this happened, and word got out that 3/4 96 Olympic medalists were using creatine, hype began to soar and supplement shops couldn't replace stock fast enough to keep creatine products on store shelves.

Let's cover briefly what makes creatine work to provide explosive gains in the gym. First off, creatine is a naturally occurring substance. It is stored in muscle and we can get it in one of two ways: Our liver can combine the required amino acids to create creatine, or we consume it in many types of food. After creatine is produced, it is transported to the muscles through the blood. 95% of the creatine in our bodies is stored in the muscles, and most people store around 120 grams of creatine naturally.

Now you know how creatine is produced and stored, but how does it help with sports performance? Quick bursts of activity require ATP. Creatine helps to regenerate ATP, thus allowing you to go beyond the limit of what your muscles can normally do before tiring out. So, in layman's terms, instead of hitting the bench press for 280 pounds X 10 reps, you might be able to hit 13 reps or even 15 of the same weight.

Most people start creatine supplementation with a loading phase. They take 20-30 grams of creatine monohydrate mixed with grape juice or water, once per day for five days. After loading the creatine, they cut back to 5-10 grams per day to keep the muscles saturated. After four days of this regimen, you can take two weeks off to "de-load" the creatine, then start the loading process again. Following these instructions, most people start to see muscular gains within two weeks. Creatine super-hydrates the muscles with water, so it is important to drink lots of water which supplementing with creatine.

Still not convinced that creatine is the best choice to jump-start your muscle gain? How about the fact that creatine is one of the best studied nutritional supplements of all time, and that there have been zero adverse effects published in any of these studies? Creatine will allow you to lift more weight for more reps, it helps recovery, makes your muscles appear fuller, and staves off lactic acid build up. Truly it is an amazing weapon in any weight lifter's arsenal.

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Federer vs. Verdasco Atp World Tour Finals RR

Roger Federer vs. Fernando Verdasco Atp World Tour Finals 2009 Round robin



http://www.youtube.com/watch?v=T5O6Se4Pozg&hl=en

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Nadal vs Anderson Highlights Toronto Masters 2010

www.tennis24.gr



http://www.youtube.com/watch?v=wzWxZVKH6P8&hl=en

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How Fat Is Burned: Turning Fat into Energy, Carbon-dioxide and Water!

The primary reason we need to eat food is to provide fuel for the body. This fuel comes from the breakdown of carbohydrates, proteins, and fats. To explain it simply, food is broken down to produce energy, and it takes many chemical processes for that to occur. Molecules are removed, heat is produced, but basically all that is left in the end is water, carbon-dioxide, and energy.

But it's far more complicated than that. Carbohydrates, proteins, and fats, each get converted to energy but each take a different path.

Before I start on how fat is burned (or broken down), let me first explain a few key terms in the process of converting food to energy:

ATP: Adenosine Tri-Phosphate is energy. It's what the body uses as fuel at the cellular level. It can be produced using oxygen (aerobic), or without the presence of oxygen (anaerobic).

Glycolysis: An anaerobic process where glucose is converted to pyruvic acid.

Pyruvic Acid: If oxygen is available it is converted into acetyl CoA. If no oxygen is available it is converted into lactic acid.

Acetyl CoA: All this potential energy can only be achieved if it enters the Krebs Cycle, and to do this it must first be converted in to acetyl CoA.

Krebs Cycle: This is an eight step cycle that amongst other things, removes hydrogen and carbon-dioxide. It also produces a small amount of ATP.

The Electron Transport Chain: The final process in the breakdown of foods. This is where most of the ATP is formed.
How Fat Is Broken Down
There are a number of fats in the body but it's the triglycerides, or "neutral fats", that are usually converted to energy. The triglycerides come from both stored fat (from within fat cells and skeletal muscle fibers) and diet (the foods we eat). This single triglyceride will eventually produce 441 ATP molecules. When compared to the 38 ATP that are produced by glucose, you can easily see why fat is considered a much richer source of energy.

Step 1: The break-down of triglycerides
To be used for energy a triglyceride needs to be broken down into its basic units: one molecule of glycerol and 3 molecules of fatty acids. This process is called Lipolysis.

Step 2: Conversion to acetyl CoA
Although they both have the same outcome, the glycerol and fatty acids each follow a different path. Their goal is to enter the Krebs Cycle, but first they must get converted to acetyl CoA.

Step 2a: Glycerol to acetyl CoA
Glycerol, which is a basic sugar, follows the glycolytic pathway (glycolysis). During this process it is converted into pyruvic acid. For entry into the Krebs Cycle, the pyruvic acid must be converted to acetyl CoA.

This is done in 3 steps:

i) One carbon is removed from the pyruvic acid and released as carbon dioxide, which is released from the cell and exits via the lungs.

ii) Hydrogen atoms are removed and will later exit be used to produce more energy.

iii) What's left is called acetic acid, and it is combined with coenzyme A to form Acetyl CoA

Step 2b: Fatty acids to acetyl CoA
Fatty acids are converted into Acetyl CoA via a process called beta-oxidation. During this process the fatty acid chains are broken apart, forming two acetic acid molecules. Each of these are then fused to coenzyme A, forming acetyl CoA.

Step 3: The Krebs Cycle
At this point both the glycerol and the fatty acids have been converted to Acetyl CoA and are now ready for the Krebs Cycle. As the Acetyl CoA is broken down, carbon-dioxide and hydrogen are removed. Once again the carbon-dioxide exits the body via the lungs. However, the hydrogen moves on to the final stage.

Step 4: The Electron Transport Chain
The Electron Transport Chain is the final process in the break down of food. Each of the hydrogen molecules that were removed during the previous processes have been transported here. They now combine with oxygen to form water (H20), with the resulting energy from this reaction causing the formation of ATP.

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Medibank International Sydney 2010

Medibank International Sydney 2010 promises to be one of the best tennis experiences in the nation. The eyes of the tennis world turn to Sydney Olympic Park from 10-16 January next year as fans follow the tour through the Australian Open Series all the way to the Australian Open.



http://www.youtube.com/watch?v=mAAD1hmvdeg&hl=en

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Bryan Twins Handle Giant Task, While Nadal and Almagro Will Meet at Quarterfinals

The twin Bob Bryan 6.4 ft, and his brother Mike Bryan with one inch shorter have been making a big impression in the ATP tournaments as a duo. At the French Open the Bryans had to face the couple of the yet taller Americans, Sam Querry of 6-6 ft and John Isner of 6-9 ft.

"That's the largest team we've played," Bob said. "It's not comfortable playing those guys."

The Bryan twins, who are the number one seeded, have a lot more experience, counting a Grand Slam history in doubles. The fact is that the twins prevailed with low shots and they defeated Querrey and Isner 7-6 and 6-2, accomplishing the quarterfinals at the Roland Garros.

"If you make them bend, you could see whenever they missed a first serve and you made a good return down at their feet, they're pretty much almost out of the point," Mike said. "When the big-hitting Isner served for the first set with a 5-3 lead, we were already looking forward to the second, we figured a break there would be awfully tough", stated Mike.

In addition to make the strategy work, the twins won the point and with their hurting breaking serve, the Bryans twisted the match roughly and triumph by far at the end.

Now the twins prepare themselves to play against Luis Horna and Pablo Cuevas on Monday. (O lo deja como estaba, si va a agregar que ganaron el partido)

Bob and Mike won the French Open in 2003 and were finalists in the year 2005 and 2006. In contrast, Isner and Querrey are playing just their second tournament together as a team.

"They're still pretty green on doubles," Bob said. "They're both young in their careers, and you could just see them being better and better as the match went on."

On the other hand, Rafael Nadal will play on the single's quarterfinal against his fellow countryman, Nicolas Almagro, who celebrated his qualification to the quarterfinals by shaving the head of some friends and family members. Almagro, who's number 19th in the ATP world ranking, defeated Jeremy Chardy 7-6, 7-6, 7-5.

"I'm going to shave their heads. I'll use the razor. I don't know if I'll shave just part of it. We'll see," Almagro said. "I don't know how my father is going to react when I shave his head. I won't do that to my mother, because this is the person who is the most important for me in my life."

Additionally, triple champion Rafael Nadal scored his 25th win in 25 Roland Garros matches, defeating Spaniard Fernando Verdasco, the 22nd seed, with a 6-1, 6-0, 6-2 result.

Verdasco was broken three times in the first set and had to wait until the sixth game of the second set were he managed to cut out a break point, which Nadal comfortably saved. Fernando, had been beaten by Nadal in all five of their matches.

On Tuesday Nadal will face Nicolas Almagro, for a trip to the semis, where he most likely will meet No. 3 seed Novak Djokovic. The Nadal-Djokovic winner will play the final against Roger Federer.

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