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30.01.2014, admin  
Category: Pre Workout Creatine

Eurycoma longifolia sometimes called Tonkat Ali, Pasak Bumi or Longjack has been for many years. There have been many studies that that support the fact Tongkat Ali increases testosterone. This study also reported to increase muscle size and strength as compared to the placebo group. Ready to get a Tongkat Ali supplement or instead a Top Rated Natural Testosterone Booster with a Money Back Guarantee? Tongkat Ali powder if tasted has a bitter taste due to containing quassinoids, which are recognized as some of the bitterest compounds in nature. The source of the Tongkat Ali or Pasak Bumi extract must be legitimate as some has been know spiked with ED medications. Many manufacturers of the 200:1 will recommend a 5 days on and 2 days off initially at 500-600mg twice a day for the first month. So as you see by the information given this is why Bodybuilders use Tongkat Ali to Increase Testosterone.
Ready to buy a Tongkat Ali supplement or instead a Top Rated Natural Testosterone Booster with a Money Back Guarantee?
Instead of looking around for hours for good natural supplement information, just tour around my pages and posts.
My aim is to provide you with honest reviews of products and articles about various natural supplements.
Please watch this video where Arnold talks about modern bodybuilding champions having their stomach sticking out.
Please listen to this very interesting interview with the legendary Serge Nubret about how the use of performance enhancing drugs has impacted modern bodybuilding. Unless you are very naive, you probably have already figured out that there exists no miracle diet, wonder pill, or high-tech fitness device that will do the job for you.
Most of the information that I present here is public knowledge, based on scientific understanding, proven by scientific methods and decades of experience by dieticians, drug-free bodybuilders, and other people who have successfully reduced their body fat.
It is not my intention to tell here a very extensive story that explains every aspect in a detailed and highly scientific manner. Body fat is stored energy that the body will only use during periods in which there is not enough energy directly available from your food intake. The only way to reduce your current body fat is by letting your body burn more calories than you eat and drink. If you want to lose body fat, it is recommended to eat between 15 and 30% calories less than your daily caloric need. An average weight loss between 2 and 5 pounds (1 kg = 2.2 lbs) per month is best to reach a sustainable long-term result. When you finally have reached your target body weight, increase your calories very slowly (over a period of several months) back to your new daily caloric need.
There exist four different kinds of nutrients that contain calories: proteins, carbohydrates (carbs), fats, and alcohol.
If you want to know the exact nutritional content of a food product, you can look it up on the internet.
Alcohol has a very high caloric density of 7 calories per gram, and is easily converted into body fat. Glucose (also called dextrose) is a monosaccharide with a sweet taste that occurs a lot in honey and sweet fruits such as grapes.
Fructose is the sweetest carbohydrate (about 70% sweeter than table sugar) and is mainly present in honey, fruits, berries and most root vegetables such as sugar beets. Sucrose (table sugar) tastes about 33% sweeter than glucose and occurs in products such as white table sugar, honey, candy, jam, biscuits, chocolate, soft drinks, etc. Lactose is the carb that occurs in milk and milk products, and it does not have a sweet taste.
Complex carbs are basically long chains of glucose molecules that mainly occur in products such as starch, maltodextrin, bread, pasta, rice, potatoes, oats, corn, cereals, and vegetables. Protein is also an essential nutrient for maintaining your muscle mass during a low calorie diet. Drink and eat foods with a low caloric density (low number of calories per serving or per 100 grams). Drink 1 liter of green tea per day or take 1 g of green tea extract powder 1 hour before breakfast (protein neutralizes green tea).
As it takes over 15 minutes for your body to start feeling satisfied, it is important to eat slowly to prevent overeating.
Don't make it a habit to eat during other activities, such as watching TV, studying, etc.
Avoid activities, social events, and places where people eat and drink lots of (bad) food, such as parties, restaurants, drinks, cinema, etc. While reducing your daily calorie intake, and eating correctly are essential to be successful in losing body fat, your results will probably not be very impressive if your level of physical activity remains very low. Cardiovascular exercises, also called aerobic exercises, specifically focus on burning calories by means of endurance exercises such as jogging (very stressful for your joints), swimming, cycling, or training on one of the cardio machines that you will find in your local gym: stationary bike, elliptical machine, stairclimber, treadmill, row machine, etc. While bodybuilding workouts also consume lots of energy, the main goal of bodybuilding is to increase the lean muscle mass. Don't eat during the first 2 hours of the day because your body is still in the fat burning mode of the night. If you want to go through life with a certain body fat percentage, it is important never to let your body fat rise significantly above that level, because it is much easier to stay lean than it is to get lean. To be successful in losing body fat and staying lean, it is very important to be motivated, determined, devoted, disciplined, strict, and well organized in terms of planning your meals. Change your mindset: stop thinking about food as an item of pleasure, consider its nutritional value as a means to feed your body, to get slim, and to stay healthy. Allow yourself one junk day per week, on which you can eat whatever you want (without going above your daily calorie intake). The most efficient way and in many cases the only way to reduce your body fat permanently is by combining a well-designed diet with an exercise program that consists of aerobic exercises as well as weight training.
Your fat loss diet should contain between 10 and 30% less calories than your daily caloric need depending on your goals and results. Your daily calorie intake should consist for 30% of protein, 50-55% of carbohydrates and 15-20% of fat. As you decrease your calorie intake down to 30% below maintenance level, you should mainly decrease your carbohydrates and maybe also your fat intake, but your protein intake should stay high. Your protein should come mainly from lean products of animal origin such as low-fat dairy, meat, poultry, fish and egg whites, or from products of vegetable origin such as nuts, beans and soy. Perform aerobic exercises (jogging, running, treadmill, bicycle, stationary bike, elliptical machine, rowing machine or stairclimber) to stimulate your metabolism and burn extra calories.
Train with weights (bodybuilding) 3 to 6 times per week for 45-60 minutes to maintain or build extra muscle mass. Any changes in diet or training program should be made gradually in small steps to ensure optimal results and prevent injuries. In order to enable and support this accelerated glycogen and protein synthesis sufficient glucose and amino acids, the building blocks of glycogen and protein respectively, need to be available in the blood.
To be concrete, for a fat burning workout with moderate to high intensity endurance exercises I would recommend to take one serving of (whey) protein shortly before the workout and a substantial portion of your carbohydrates (up to 50%) within the first couple of hours after the workout. It is difficult to put exact numbers on the amounts of protein and carbohydrates that you need to take around your workouts as it differs for each individual and depends from the exact exercise program.
As you can see, it is recommended to consume a very substantial portion (up to 70%) of your carbohydrates (during and) after your workouts to replenish your glycogen stores. One trick that some bodybuilders use to obtain ultra-low body levels is calorie or carb cycling. Letting every 3 days of low calories follow by 1 to maximum 3 days of high calories should do the trick. Eat and drink only slowly digesting products that contain lots of fiber, protein, water, lactose and other carbs with a low glycemic index. Assume you are a 30 year old, 66 kg (145 lbs) weighing, moderately active female of 170 cm (5"7') with 30% body fat.


You drink 3 protein shakes per day, each containing 0.20 liter of zero-fat milk and 15 grams of milk protein powder, giving a total of 20 grams of protein, 11 grams of lactose, 1 gram of fat and 130 calories.
Each of your meals contains about 21 grams of protein from non-fat meat, non-fat poultry, non-fat fish, egg whites, or non-fat milk products. You may choose to build your own personal diet plan in which you calculate for every meal how many grams of protein, carbs, fat and calories you eat. Get a Tongkat Ali supplement or instead a Top Rated Natural Testosterone Booster with a Money Back Guarantee? This finding perhaps, has led to the belief that males can increase their muscle strength and size by consuming Tongkat Ali.There are many more studies that show benefits as a remedy for stress, as well as the stress of dieting, sleep deprivation, and exercise training. For most of my adult life I have been researching and using natural foods including testosterone supplements.
This section is not written for bodybuilders in contest preparation who want to get a body fat percentage below 5%, which can only be reached by using drugs, and is unhealthy and unsustainable. All the commercial nonsense that you see on TV, in the magazines, and even in your local pharmacy only have one goal: getting your money.
As you will read, the most successful method to lose body fat in a sustainable manner is through a combination of reducing daily calorie intake (how much you eat and drink), eating correctly (what you eat and drink), hunger control (what and how you eat and drink), and physical activity (exercise).
I rather prefer to keep this a concise and practical guide that can be used by anybody, irrespective of age and background.
The total number of calories that your body uses daily depends on your gender, age, length, weight, muscle mass, and physical activity.
This can basically be accomplished in two ways: by keeping your daily caloric intake below your daily caloric need, or by increasing your physical activity so that your daily caloric need increases above your daily caloric intake. In order not to shock and block your metabolism, which is very contra-productive, always change your calorie intake gradually. Note that, as your body weight goes down, you will have to further decrease your daily calorie intake to stay below your new daily caloric need, and because your metabolism will gradually slow down during a calorie restricted diet. If you do it too fast, you will start gaining weight again, and might end up even fatter than you were before your diet. Sources of protein are: chicken, turkey, meat, fish, eggs, milk, quark cheese, yogurt, protein powder, nuts, beans, peas, and soy. Sources of carbohydrates are: oats, potatoes, yams, rice, pasta, table sugar, fruit, vegetables, bread, couscous, candy, sweet drinks, fruit juice, milk, cookies, chocolate, corn, cereals.
Sources of fats are: butter, oil, fat meat, fat fish, sausages, egg yolks, sauces, fat milk, cheese, cookies, fries, chips, nachos, nuts, olives, chocolate.
For example: 1 liter of sweet wine (15% alcohol, 15% sugar) contains 150 ml of alcohol (= 1050 calories) + 150 g of sugar (= 600 kcal) = 1650 calories per liter.
They contain the highest amount of calories (9) per gram, and the body stores them very easily as body fat. It is rather easy to drink relatively large quantities of it, and it invites to drink more as it tastes so well.
Most carbohydrates that you eat are slowly converted into glucose during digestion before being absorbed into the bloodstream. Sucrose is a disaccharide that is split into glucose and fructose during digestion, and has a GI of about 75. Lactose is a disaccharide that is split by the enzyme lactase into glucose and galactose during digestion. A couple of hours after a meal all food will be digested and all its nutrients are entered into the bloodstream. Avoid alcohol, sugar and HFCS as much as possible and keep your fat and oil consumption to a minimum. Depending on the intensity these exercises can help you burn several hundreds of calories per hour.
As the muscles are one of the main energy consumers in the body, having bigger muscles implies that the body burns more calories throughout the day, even during rest.
Don't eat any fats and not too much carbs during the last 3 hours before you go to bed. Your body will always easily slip back to its highest level of body fat, as it has some kind of memory. It is very important to realize that you need to lose body fat and not muscle mass because the muscles give shape to your body and most important you need them to keep your metabolism high and burn calories throughout the day and night.
Never go farther than 30% in order to prevent that your metabolism blocks and to prevent that you will lose muscle mass.
For a 3000 calorie diet this means that you should eat about 225 g of protein, 375-410 g of carbs and 50-70 g of fat, since protein and carbs contain 4 calories per gram and fat contains 9 calories per gram. Your carbohydrates should come mainly from starchy and fibrous products such as oats, potatoes, yams, rice, pasta, fresh fruit, vegetables, bread, couscous, sugar-free cereals. Do 20 to 60 minutes of aerobic exercises 3 to 6 times per week, keeping your heart rate at 130 (low intensity) to 170 (high intensity) beats per minute.
Do 2 to 4 exercises per muscle group and perform 3 to 4 sets of 10 repetitions for each exercise as explained in the training routines. For these people, proper timing of nutrient intake may have a substantial additional benefit in helping to lose body fat while building or maintaining muscle mass. This can only be accomplished by sufficient nutrient (carbs and protein) intake shortly before, during and after the workout. For a very high intensity muscle building workout with weights I would recommend to take one serving of (whey) protein shortly before the workout and another serving or two shortly after the workout. On the other hand a rather normal portion of your protein is recommended right before or after your workouts to prevent breakdown and enable rebuild and growth of muscle protein. This basically means that you go low in calories for a few days followed by a few high calorie days.
Your breakfast, lunch, dinner, and evening meal contain each about 335 calories (21 g protein, 43 g carbs, 9 g fat). The carbohydrates should come from the lactose in the milk products, fructose in fresh fruits, and complex carbs in raw vegetables and small quantities of dark bread, brown rice, cereals, pasta, or potatoes. To accomplish this you could use my TNBB diet plan excel spreadsheet and customize it according to your own needs.
Well it’s simple the NATURAL product has been proven effective at increasing Testosterone.
According to this group there were significant improvements were found in the TA group for Tension (?11%), Anger (?12%), and Confusion (?15%).
There are many more studies to show the effectiveness of good quality Tongkat Ali or Eurycoma longifolia.
It can be said if a Tongkat Ali extract does not taste bitter it is not truly Eurycoma longifolia root.
Also as mentioned previously source the Indonesian products due to impurities such as lead from other countries.
Make sure to get the good quality Indonesian concentrated at at least 200:1 for maximum effects. The aim of this section is to help you, without the use of illegal and unhealthy drugs, to reach and maintain a healthy and aesthetic body fat percentage between 8% and 15% for men, and a few percent higher for women.
If you want to know more on any specific topic, I advise you to consult wikipedia.org or search the internet. The simplest (but not so accurate) method to estimate your daily caloric need is to multiply your body weight in kg by 33 (or multiply your body weight in lbs by 15). I recommend you to do it in steps of 5 or 10% and letting your body adjust for at least a couple of weeks between consecutive changes. Daily calorie levels should never drop below 1200 calories for women or 1600 calories for men of average stature.
Proteins from animals (meat, poultry, milk, fish) are more nutritious than proteins from plants (nuts, beans, peas, soy).
As a comparison: non-fat milk contains only 340 calories per liter and orange juice contains 425 calories per liters. As fats contribute to the delicious taste of many food products, people usually tend to eat more if their meal contains lots of fat. If you eat products that contain lots of glucose, the glucose enters your blood very fast (GI>95), it is converted and stored as body fat very easily as soon as there is too much glucose in the blood, and you become hungry again very quickly.


Unfortunately, when a large quantity of carbs is consumed the liver converts fructose into fat rather than glucose, and therefore fructose consumption should remain moderate.
The US food industry often uses High-Fructose Corn Syrup (HFCS) instead of sucrose to sweeten food products. Proteins digest very slowly, they slow down the uptake of glucose in the blood, and they reduce the hunger feeling significantly. Therefore it is better to choose products that are high in protein and low in fat, such as chicken and turkey breast, egg whites, non-fat milk, non-fat cheese and yogurt, low-fat fish and low-fat meat. Because their nutrients are released more slowly into the blood stream, they are less likely to be converted into body fat. If your blood is overloaded with nutrients (glucose, protein, fat) from a big meal, the body will start storing it as body fat. Unless you are physically very active in your daily life, I recommend you to do at least 4 times per week some sport for about 1 hour.
A high protein diet in combination with bodybuilding training, is the best way to increase your lean muscle mass, and therefore to increase your daily caloric need. When you lose more than 5 lbs of body weight per month chances are high that you are losing muscle mass and you should increase your calorie intake to prevent further loss of muscle. Your fats should come from vegetable products such as nuts, olives, flaxseeds and sunflower oil, or from fish or a limited number of egg yolks.
Do your cardio first thing in the morning before breakfast, or right after your weight training workout. The reason for this is rather simple: during intense physical activity the body consumes large amounts of glycogen and during a heavy weightlifting session lots of muscle protein is broken down. By concentrating your carbohydrate and protein intake within this time frame you not only ensure optimal workout recovery and muscle growth but you also substantially reduce the chance that these nutrients are converted into fatty acids and stored as body fat. What carbohydrates concerns, I would recommend to take a very substantial portion (up to 70%) of your carbohydrates between the start and three hours after the weight training workout. This is because it is important that also during the rest of the day sufficient protein is eaten so that the body has continuously access to sufficient amino acids to uninterruptedly enable protein synthesis 24 hours per day. This method is especially useful when you have hit a plateau and you are no longer able to lose additional body fat even though your calorie intake is much below maintenance and you aerobic and weight training are at a high level. This is a natural survival mechanism your body uses to cope with periods of low food supplies. Note that this is just an example and any reasonable variation might fit your personal needs even better.
After a month of diet your daily caloric intake should be about 20% below your daily caloric need, which results in (2177 x 0.80) = 1740 calories per day. Alternatively, if you opt for applying nutrient timing with a high carb consumption post-workout, your breakfast, lunch, dinner, and evening meal could contain 60, 10, 10, and 90 grams of carbs, respectively, and equal amounts of protein (21 g) and fat (9 g).
You keep sugar, HFCS and alcohol intake to a minimum and limit your fat and oil consumption.
Stress hormone profile (salivary cortisol and testosterone) was significantly improved by Tongkat Ali supplementation, with reduced cortisol exposure (?16%) and increased testosterone status (+37%). The only way to reduce your body fat is by lowering your daily food intake so that the body starts burning the stored energy supplies (body fat) to get the energy it needs.
The lower the glycemic index (GI), the more slowly the carbohydrate is digested and the lower the chance that it get stored as body fat.
Limit your consumption of products that contain lots of glucose if you want to lose body fat.
Because fresh fruits mainly contain water and lots of fiber, it is fine to eat a few pieces of fresh fruit per day. Proteins do not easily convert into body fat (the body burns about 1 calorie to convert 1 gram of protein into body fat, therefore, 1 gram of protein can only be converted into 0.4 gram of body fat). Avoid chicken skin, sausages, hamburgers, and other meat products that are prepared with lots of fat or oil.
Moreover, by eating big meals, your stomach will become larger, resulting in a stronger hunger feeling. In the middle between each meal, drink a protein shake containing zero-fat milk and milk protein (casein) powder.
That is because during the night, your body switches into fat burning mode, as the energy supply from food intake is no longer available. By combining bodybuilding with cardiovascular exercises, you will get without doubt the very best results.
It may take a long time (over 1 year) before your body is completely used to your new body composition. Changes in calorie intake should be made gradually in steps of 5 or 10% every couple of weeks. Without weight training you will unavoidably lose muscle mass during a calorie restricted diet and consequently suffer from a decreased metabolism which will hinder further and permanent fat loss. During the first few hours after the workout the body recovers by replenishing the glycogen stores and rebuilding muscle proteins by increased glycogen and protein synthesis. A couple of high calorie days may be all that is needed to reaccelerate your metabolism and get you out of the dead end path. You eat about 145 grams of protein per day (1 gram per pound of body weight or 33% of your calories), 205 grams of carbohydrates (47%) and 40 grams of fat (20%). Between the meals you don't eat anything, and only drink zero-calorie drinks such as water and sugar-free tea. The Malaysian sourced products have been found to have traces of lead content in the extract. The most accurate way to determine your personal daily caloric need is to count your average daily caloric intake during a long period of stable body weight. This way, it is unlikely that it gets stored as body fat, and it takes a long time before you become hungry again. It is better to eat uncooked vegetables because they contain lots of fiber that slows down the digestion. There are basically two things that result in a hunger feeling: an empty stomach and a low level of blood glucose (or other nutrients). The best fat burning results are obtained while training at a heartbeat rate between 130 and 165 beats per minute.
Finally your metabolism will find its new equilibrium and it will become easier to stay there. Muscle loss is a major cause of rapid body fat regains many people experience after a diet (yo-yo effect). As a consequence of eating most of your carbohydrates around your workout, your remaining carbohydrate intake during the rest of the day will be lower, which additionally stimulates your body to use fat as energy source during that period. After a month, you may decide to lower your daily caloric intake by another 10% (220 calories) down to 1520 calories per day. Also don't drink any fruit juices as they contain lots of sugar and get absorbed very fast. If you like soft drinks, pick the artificially sweetened ones that are sugar-free and contain zero calories.
Unfortunately, some people are lactose intolerant, which means they miss the enzyme lactase needed to digest lactose, causing digestive discomfort. Foods that contain lots of fiber (dark bread, brown rice, oats, fresh fruit, raw vegetables), and uncooked products also slow down the digestion. Several small meals spread over the day keep your stomach smaller and keep your blood glucose level high enough throughout the day. Drink at least 2 liter of water per day (the water in your tea, milk, and juice, obviously also counts). Once you reach your target weight, you very slowly (over several months) increase you daily calorie intake back up to your new daily caloric need, which might be around 2100 calories.



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