Bodybuilding supplements guide for beginners yoga,best diet and exercise plan for abs,testosterone shots and getting pregnant fast - PDF Review

admin | Office Exercises | 11.03.2014
You squat, you bench, you curl your way to a better body each and every day you set foot in the gym. You are a disciplined hard worker who accepts nothing less than the best from your workouts and nutrition strategies. Unfortunately you sometimes find that your gains have slowed or stopped or perhaps even regressed! This guide will lay the foundation for a solid supplement program; one that is detailed and tactfully assembled for maximum benefit. Protein powders in general are great for when you have no time to fix a meal or need extra protein without downing another chicken breast or steak. Your body has fasted for up to eight hours or more, so it is imperative that you down a shake first thing when you wake up. Now, you want the protein to get in rather quickly so no complex carbs or fats, just protein, some simple carbs and a few other things (which we will get to in a moment).
Optimum Presents: 100% Whey Protein Optimum 100% Whey Protein won the Supplement Of The Year and Protein Powder Of The Year award for 2005, 2006 and 2007! This is prime-time to get a quickly digested protein in the body along with about twice the simple carbs (80 grams). Protein Synthesis The process by which nitrogen from amino acids is linearly arranged into structural proteins through the involvement of RNA and various enzymes. BSN Presents: CellMass CellMass won the Creatine Product Of The Year award for 2005, 2006 and 2007! Within 30 minutes after training combine creatine with 40grams of whey protein and 80 grams of simple carbs to get a potent growth producing shake. Optimum Presents: 100% Casein Protein Sometimes slower is better - especially when it comes to the rate of protein digestion. Ingesting a shake at around three or four hours after going to bed will guarantee your quest for mass is still on track. It can also help delay fatigue during a workout so you can turn up the intensity for a longer period of time. Again, taking glutamine after a workout will help with glycogen uptake to quickly start the recovery process and get you in that anabolic state. This is another great opportunity to protect your hard earned muscle right before you go to bed. BCAAs first thing in the morning is just another weapon in your arsenal to ward off the catabolic effects of fasting most of the night.
Optimum Presents: BCAA 1000 Caps BCAA 1000 contains a potent balance of Branched Chain Amino Acids which are building blocks of muscle mass and size. Again, taking BCAAs before a workout can fuel the body with energy so you can spare muscle tissue and it will also keep you in an anabolic state for growth.
At this time arginine will dilate blood vessels to shuttle in the nutrients of other supplements. Higher Power Presents: AAKG Powder AAKG is arginine alpha-ketoglutarate in a sustained release formula which is pH buffered to ensure maximum absorption. This is another time to take advantage of the burst of growth hormone as arginine will only enhance this effect.
Higher Power Presents: Tribulus Terrestris Instead of being a testosterone precursor, it leads to the production of the luteinizing hormone (LH). Optimum Presents: ZMA Two recent clinical trials have shown that a synergistic combination of Zinc Monomethionine Aspartate, Magnesium Aspartate, and Vitamin B6 can significantly increase anabolic hormone levels and muscle strength in well-trained athletes. Deva Nutrition Presents: Astaxanthin Astaxanthin is a member of the carotenoid family of compounds.
Brad Borland has a Master's degree in kinesiology, and is a strength and conditioning specialist, university lecturer, military veteran, and cancer survivor. A good, hard, training regimen is the only way to get a perfectly lean body, and it releases all those endorphins that make you feel awesome afterward. Add these 15 critical elements to your diet, and you'll supercharge your lean muscle gains, accelerate fat loss and improve your overall health. How to take it: Take 20 grams of whey protein (mixed in water) first thing upon waking, within 30 minutes before workouts and another 20 g within 30 minutes after training. What it is: Any number of compounds that serve to increase levels of nitric oxide in the bloodstream.
How to take it: Look for products that include ingredients such as arginine, citrulline, GPLC (glycine propionyl-L-carnitine) or Pycnogenol. What it does: You already know it perks you up and improves focus, but it also has been found to support a boost in muscle strength, intensity and fat loss during workouts. How to take it: Take 200-400 milligrams of caffeine two or three times per day, with one dose 30-60 minutes before workouts. What it is: Two essential omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
What it does: Though they come from the same place, whey and casein couldn't be more different.
What it is: Three aminos (isoleucine, leucine and valine) that share a branched molecular structure.
What it does: The unique structure of BCAAs gives them certain unique properties, all of which have physique benefits. What it does: Creatine's most basic function is to help muscles create fast energy during exercise.
Taking supplemental creatine may help increase the amount of energy the body has to draw upon, supporting increased endurance and strength. How to take it: Take 2-5 g of creatine (depending on the form you use) before and after workouts with pre- and post-workout shakes. How to take it: Take 1-3 g of beta-alanine immediately before and immediately after workouts.
What it does: Although other omega-6 fats are not so healthy, primarily because Americans tend to get too much of them in their diet, CLA is different. What it does: Just about everyone knows that calcium is intrinsically linked to bone health, but did you know that it's also required for muscle contraction?
How to take it: Take about 2,000 international units of vitamin D twice per day at the same time you take calcium. What it is: The active ingredients in green tea, particularly the polyphenol epigallocatechin gallate. How to take it: Take about 500 mg of green tea extract standardized for EGCG three times daily before meals, with one dose about 30-60 minutes before workouts.
How to take it: Look for a B complex 100, which will provide 100 mg of most of the B vitamins, including thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5) and pyridoxine (B6), as well as at least 100 micrograms of cobalamin (B12), folic acid (B9) and biotin (B7). What it does: At the first sign of a tickle in your throat you probably start main-lining the C. How to take it: Look for a multi that provides a minimum of 100% of the daily value of C, D, E and most of the B-complex vitamins and at least 100% of zinc, copper and chromium.


When individuals consume protein powder along with a healthy diet and sound workout routine they lose more fat than simple diet and exercise alone.
Fast digesting protein powder (Whey Isolate) is critical for protein synthesis when taken post-workout. Protein powders are great to have between meals or supplement as meals when you are on the go. Having a slow digesting protein powder (Casein) before bed will deliver the necessary amino acids while you sleep. There are so many types of fat burners out there these days, it is tough to figure out which is the right one for you.
This type of fat burner increases your internal body temperature which increases your resting heart rate. The main ingredient in many carb blockers are white kidney bean extract; this binds to the carbohydrates you consume and doesn't let the body digest the carbohydrates. The main ingredient in the fat blockers is chitosan; they work similar to the carb blockers as it binds to fat when consumed and doesn't let the body digest the fat. Cortisol is what I like to call the "anti-bodybuilder hormone"; basically your body releases this hormone to keep you average or at equilibrium.
Workout too hard, diet too hard, perform intense cardio, anything that puts a stress on your body even if the end result is a positive change; your body will release cortisol to combat any progress you can make.
It is a good thing cortisol blockers have been created, these supplement help keep your cortisol levels at bay and give you the ability to make those changes. As noted earlier green tea helps with the excretion of urine, aka a diuretic; basically it will flush excess water out of your system and give you a less bloated, more ripped look. Helps with the immune system - strong immune system will lead to quicker recovery time from workouts. Both forms, L-Carnitine and Acetyl-L-Carnitine help you physically by shuttling fat into your muscles, the fat is then burned to fuel your workouts.
Also both forms have been shown to shuttle toxins out of your muscles while working out, which lead to less fatigue and better recovery from one workout to the next. We can't sacrifice the six-pack for summer, so you can either deal with the foggy brain on low carbs or you can supplement some acetyl-l-carnitine. This acidic environment will lead to the burning sensation that you feel when working out, aka "lactic acid". Higher levels of carnosine leads to higher pH levels which leads to a less acidic environment in your muscles.
Beta alanine will give you the ability to workout harder longer, which will result in more calories burned during your workout. All the supplements here will not do a thing for you unless you get both your workout and nutrition programs squared away first.
Alex has a passion for bodybuilding and this has led him to a life in the fitness industry.
It will be perfectly timed for the greatest results and even spelled out for the beginner to the advanced bodybuilder. Easily digested, portable and effective, whey is a must for anyone seeking gains in lean muscle mass. Whey is a convenient way to feed the muscle and boost gains especially when you need it most. This will shut down the catabolic state you may be in and get you on that road to growth once again. Since the very beginning, Optimum Nutrition has raised the standard by which all other whey protein supplements are judged. Taking whey prior to your workout will ensure that your muscles will have a steady stream of protein during your workout so that it can actually begin the rebuilding process early. No later than 30 minutes after a workout down this cocktail along with a few other ingredients to boost insulin levels which will stimulate protein synthesis by driving glucose and amino acids into the muscle. While rapid protein absorption is desirable immediately before or after exercise, delayed release is probably more beneficial throughout the remainder of the day. During sleep the body is basically fasting and this may cause your body to dip into a catabolic state. The digestive system requires so much glutamine to function that it will take it from muscle tissue so supplementing is a no brainer. Again, this will be absorbed quickly to help get your body out of a catabolic state it may have slipped into overnight. Metabolized directly in the muscle, BCAAs, may improve nitrogen retention by sparing other amino acid groups for repair and rebuilding. Also, having a greater water delivery into the muscle cells means an increase in protein synthesis, which, in turn, spells more muscle growth. It also has the ability to enhance the firing of nerves in muscle for increased strength during workouts. As an antioxidant, astaxanthin has been shown to be up to 500 times more powerful than Vitamin E and more than 10 times as potent as beta-carotene.
All of your supplement questions answered from timing to dosages, now you can get on the road to growth.
Just make sure you are eating a bodybuilding friendly whole food diet because without it supplements will not save the day. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group.
But by all estimates, a sound nutritional program accounts for around 80 percent of your results. It reduces may help support overall health, and, a biggie, it also has been found to turn on genes that stimulate fat burning. Casein is extremely slow to digest, which means it provides a steady stream of aminos over a span of several hours. BCAAs may help increase the length of your workouts - they can be burned as fuel by muscle tissue and they may actually help curb exercise-induced muscle fatigue.
Carnosine has been suggested to improve muscle size, strength and endurance and support fat loss. Numerous studies suggest it supports fat loss while simultaneously promoting muscle growth and strength. Vitamin D is associated with greater muscle strength - interacting with receptors on muscle fibers to activate genes that increase muscle strength and growth.
Green tea extract also has been suggested to help support enhanced muscle recovery after intense workouts, as well as aid in supporting healthy joint function. The suite of B vitamins is critically involved in helping your body derive energy from the nutrients you eat and helping get oxygen to muscle tissue.
That's good, because the vitamin has been suggested to help support immune system function. And, although we suggest you supplement separately with calcium and vitamins B, C and D, you should still take a standard multi.


If that goal is to be bigger, stronger, faster, or in better shape, supplements can help with increasing your ability to reach that goal.
There have been many studies proving protein powders positive effects on athletic performance, muscle strength, muscle growth, muscle maintenance and even fat loss. Heavy lifting has positive effects on both muscle size and resting heart rate (Basal Metabolic Rate). I am going to break down the fat burners in 6 categories and give you a little info about each so you can better determine what will work best for you.
When your thyroid is not working properly you can experience slowing of metabolism and fatigue, this is common with older adults. The summer is a time in which clothing is at a minimum and the sun is closest to the earth. Caffeine is a proven stimulant to increase core temperature which will result in more calories burned leading to more body fat burned. CLA interferes with the fat storing processes and also has been shown to increase lean muscle mass.
Carnitine is one my favorite supplements to use while dieting because of the benefits that I receive both physically and mentally from its use. Regardless of how you cut it, you will have to reduce your carbohydrates to get the six-pack you are looking for. In laymens terms you will be able to perform more reps, keep intensity high and fatigue less when your carnosine levels are higher.
Also more intense training leads to more muscle growth which again results in more overall calories burned.
Just remember supplements are only effective when used with a proper diet and exercises program. Don't worry, you can find 100's, if not 1000's, of great workout and nutrition articles to read up on. Eat plenty of complex carbs such as potatoes, wheat pasta, rice, wheat bread, and oatmeal along with lean proteins such as lean beef, turkey, chicken, eggs and fish. We provide the technology, tools, and products you need to burn fat, build muscle, and become your best self. This is beneficial because there are certain times of day (first thing in the morning, before and after workouts) when the lean whole-food proteins we normally recommend (eggs, chicken breast, lean steak, fish) digest too slowly to be effective. Because blood carries oxygen and nutrients such as glucose, fat and amino acids, more of these getting to your muscles may help support better energy production - so you can train harder for longer - and better recovery from workouts, which means bigger muscles that can be trained more often. That makes it ideal for certain time periods, like right before bed, when your body is about to go without food for seven to eight hours. The BCAAs are also intimately involved in the creation of new muscle tissue, both as the building blocks and as the builder. The compound also draws water into muscle cells, increasing their size and causing a stretch that can yield growth. Since the amount of carnosine the body can produce is directly dependent on how much beta-alanine is present, it makes sense to supplement with beta-alanine. Vitamin C is a powerful antioxidant that is also involved in the synthesis of hormones, amino acids and collagen and, on top of all that, it destroys free radicals, created from exercise and other stressors, that break down nitric oxide. It may help support against the possibility of deficiencies in some of the other vitamins and minerals that can result from reduced food variety or calorie intake (read: dieting) and increased vitamin loss from exercise. The ingredient hoodia helps suppress your appetite and is effective for many people in helping them with their diet cravings. If you are experiencing these symptoms a thyroid regulator could be the perfect fat burner for you. Recent research shows, our present farming techniques have lowered the amount of CLA in beef and dairy product, which means supplementation of CLA will be critical to receive all the health benefits that CLA offers.
If you have ever dieted before you understand the mind doesn't function and focus as well when you consume fewer carbohydrates. Also when pH levels get too low, both ATP and calcium, both critical in muscle performance, are less effective.
Blood also contains a high percentage of water, which gets pushed through those wider blood vessels into muscles to create the muscle pump you experience when you train. Meanwhile, green tea boosts metabolic rate, which is the way the body burns fat in the bloodstream.
In fact, one study performed by the Weider Research Group found that when subjects took casein protein before bed, they gained more muscle than those who took casein in the morning. Leucine, in particular, promotes protein synthesis, which is the process by which muscle grows. This may be because calcium decreases the amount of dietary fat that's absorbed by the intestines and suppresses a hormone called calcitriol, which is responsible for reducing fat burning.
It's likely because you're deficient in B vitamins, a common trait of hard-training individuals. Sparing NO from free-radicals helps support higher NO levels, and higher NO levels may promote increased muscle endurance, a reduction in exercise-enduced fatigue and increased support for lean muscle growth and strength. Being deficient in many of these micronutrients can lead to low energy levels and restrict muscle growth, strength gains and fat loss. In my article I will discuss 6 proven supplements, and how they can help you reach your goals of a six pack by summer. Your overall calories burned at rest will be maximized if you have adequate protein in your system. The body can produce free radicals, but environmental factors like UV sunlight and cigarette smoke are contributing factor to increased levels of free radicals.
It contains peptides (protein fragments) that have been suggested to help increase blood flow to muscles, which is particularly helpful before workouts, so that muscles may receive more oxygen, nutrients and hormones right when they need them.
That pump stretches the membranes of muscle cells, which may help you by signaling the cells to grow bigger. Taking these compounds together may just be the support necessarry to ensure that the fat that caffeine has released will get burned up for energy.
Another study found that when subjects consumed a mix of whey and casein after workouts, they had improved muscle growth as compared to subjects who took just whey. BCAAs may also help boost growth-hormone levels, reduce cortisol and increase levels of insulin, the anabolic hormone that's critical to replenishing muscle tissue with nutrients after workouts. Certain B vitamins have additional benefits - riboflavin can help the body digest and use the protein you're eating to make sure you're building muscle properly, and folic acid, in addition to being essential to fetal health, is involved in NO production in the body. Consuming green tea will raise your antioxidant levels and fight off the harmful free radicals.
In addition, NO may help support lipolysis, which is the release of fat from the body's fat cells, allowing it to be burned for fuel.



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  4. PUFF_DADDY — 11.03.2014 at 23:40:50 Less than one animal based mostly protein.