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admin | Best Abs Workout For Women | 16.03.2016
Alright guys, I’m back again with Part 5 of my no nonsense, straight-to-the-point Bodybuilding And Fat Loss Q&A with some more important tips to hand you related to proper training, nutrition and supplementation. Q: What are your top recommended cardio exercises for burning fat in the most effective way?
Cardio is simply a calorie-burning tool to be used in conjunction with proper diet for the purpose of maintaining an ongoing calorie deficit over time. Ultimately, ANY form of exercise that increases your heart rate and allows you to generate a reasonable amount of intensity over a sustained period of time is going to be an acceptable form of cardio exercise. For that reason, my recommendation is to choose your cardio method with the goal of overall adherence in mind first and foremost. You’ll still end up getting the same basic results in the big picture this way, not to mention that it will turn your day to day training program into something that you’ll actually look forward to as opposed to something you have to “get over with”.
If that means using traditional gym equipment such as treadmills, stationary bikes and stairsteppers then that’s totally fine. It could mean using kettlebells or performing barbell complexes… it could mean playing sports a couple times a week… it could mean drop-in classes such as TRX, spin, kickboxing or faster-paced yoga. Just make sure to use some common sense if building muscle size and strength is a central goal of yours by making sure that whatever cardio form you choose doesn’t interfere with your actual weight training workouts.
Q: How should one’s training plan be structured if the goal is simply to build a modest amount of muscle and achieve a more “athletic” look as opposed to a bulky “bodybuilder” look?
Whether someone is aiming to get as big and strong as they possibly can or just put on a modest amount of muscle, the basic workout plan I’d give to either one would ultimately be the same and would still be based on increasing muscle size at the fastest possible rate. This is because achieving significant muscle growth as a natural trainee is a very slow and gradual process, and intentionally trying to slow down your rate of progress out of fear that you’ll get “too big” is just downright counterproductive. With a standard rate of lean muscle growth of around half a pound per week for the complete beginner, there is absolutely no realistic scenario where you’ll wake up one day to realize that you’ve accidentally “gone too far”.
Instead, you’ll always see your gains unfolding from a mile away and will be able to easily modify your approach as they come depending on your preference.
So whether you’re male or female and whether you want an “athletic” physique or a “bodybuilder” physique, the basic training protocol should be the same. You should be centering your program around basic compound exercises, training with a reasonably high level of volume and intensity, sticking to a moderate rep range and placing all of your focus on achieving progressive overload over time. Just focus on maximizing your overall rate of progress, and if a situation eventually arises where you’re satisfied with your level of development and want to scale back, you can then make the necessary adjustments to your plan to allow for muscle maintenance rather than further growth. Q: With so many different pre-workout supplements available these days it can be confusing to know which ones are really worth it.
The majority of popular pre-workout products available hide their ingredient dosages behind a proprietary blend, and even those that do list the specific amounts are typically under-dosed anyway. Couple that with the fact that they typically contain way more ingredients than is actually necessary (many of which are not backed by good supportive research in the first place) and pretty much always have an excessively inflated price tag for what you’re getting, and you’d really just be best off to avoid most popular commercial pre-workout supplements altogether.
Since the majority of the performance-boosting benefits that you obtain from these products is simply a result of the caffeine content anyway, you can very easily make your own effective homemade pre-workout blend using a few simple ingredients and for a fraction of the cost. The caffeine will increase your energy levels and mental focus while reducing muscular fatigue, while the l-tyrosine will work downstream from the caffeine to amplify its effects further without any additional “jitters”.
This stack is simple, easy and will deliver the majority of the effects you’d get from a typical commercial pre-workout, but for a much lower cost.
Q: What types of carbohydrate sources should a properly structured muscle building or fat burning diet be based around, and which sources should be avoided? Proper carbohydrate selection doesn’t need to be anywhere near as complicated as most people make it out to be, and there are only a couple of basic “rules” that I’d recommend you follow.
Since consuming adequate fiber, vitamins, minerals and phytonutrients is an important part of fueling your body for optimal muscle growth, fat loss, gym performance and overall health, your main goal should just be to get the bulk of your carb intake (at least 80%) from minimally processed, higher fiber sources. Examples include foods like fruits, vegetables, oatmeal, rice, potatoes, quinoa, whole grains etc.
Then, to gain extra insurance that your body’s micronutrient needs are being met, make sure to get in 2 servings of vegetables and 1-2 servings of fruit per day as part of that total. From there, as long as at least 80% of your carbs are coming from these types of foods, the rest can be made up of whatever sources you’d like as long as it fits into your daily totals.
The simple answer is that, as with most things in life, yes, genetics do play a fairly significant role in determining how quickly or slowly an individual will gain muscle assuming their training and nutrition plan are properly structured. There are many different factors that come into play, such as muscle fiber type distribution, testosterone levels, growth hormone levels, metabolic rate, neuromuscular efficiency and recovery ability just to name a few. On top of this, certain genetic factors will also play a role in governing how your actual physique will appear once you’ve put on a significant amount of muscle, such as your underlying muscular shape, muscle insertion points and bone structure. This is just the simple fact of that matter, and anyone who tries to tell you that genetics don’t play a role or that individual muscle building progress is 100% a result of “hard work only” is full of it.
First off, although there are some people out there with exceptionally “good” muscle building genetics as well as those with particularly “bad” muscle building genetics, the vast majority of the population will fall somewhere in the middle. Don’t let your perception be skewed by muscle magazines and the physiques you see online with crazy muscle development and shredded six packs year round. And secondly, regardless of your individual genetic capacity for gaining muscle, it really has no practical relevance to your program anyway. In the absence of some underlying health condition, virtually anyone can build a significant amount of muscle size and strength given enough time and consistency. So, the whole concept of “genetics and muscle growth” is totally irrelevant, and your only job is to train hard, eat right, stay focused, and good things will happen as long as you remain consistent.
Sean Nalewanyj is a best-selling fitness author, natural bodybuilder and success coach who has been publishing science-based, no B.S muscle building and fat loss information online since 2005. Slideshare uses cookies to improve functionality and performance, and to provide you with relevant advertising.


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Share139 Pin17 Tweet8 +13Shares 167Most of our readers get here because they have a problem with caffeine. Caffeine first became the norm among pre workout supplements because there were not very many known performance enhancing ingredients out there.
In fact, so many innovations have been made that we’re running into a new problem with caffeine. The best summarization of Purple Wraath is that it is the best darn intra-workout amino acid formula, to the extent that it crosses into the pre workout threshold.
Containing a very transparent, purpose based ingredient list- Purple Wraath supplies beta-alanine pH buffering for enhanced endurance and power, maga-dosed amino acids for superior muscle growth and recovery, plus more all in a carbohydrate and filler free formula.
Opus by Magnum Nutraceuticals is another double hitter being both caffeine and creatine free. While Opus is completely caffeine free, there is a ‘feel it now’ rush of focus and clarity roughly 5 minutes after taking Opus. Hypershock Rage is the newest stim free pre workout on this list and it’s definitely one of the best. Workout Powder by Clutch Bodyshop is the newest addition to the best stim-free pre workouts list. What really seperates EVP from the rest of the pack, from all pre workouts as a whole- is its making. Inside STIM-FREE, you will find clinically dosed ingredients that out-perform other micro-dosed supplements any day of the week. We know that most guys will have second thoughts about switching from a stimulant based pre workout supplement to a stim-free pre workout. Caffeine has a very specific job in the body, that is- preserve a metabolic cascade that raises blood glucose levels. Its worth the try, EVP is a whole new experience when it comes to caffeine free pre workouts and supplements in general. Welcome to Best Workout Supplements BlogThroughout this site you will find countless direct supplement reviews, supplement rankings, bodybuilding, and diet related articles.
Workout Supplement ReviewsWe write truthfully, but request that you follow your own due-diligence when making supplement decisions based upon your current status. In other words, just go with the forms that you enjoy the most and that you’ll be most likely to stick to over the long term.
But it could also mean other activities as well, such as swimming, jumping rope, heavy bag work, hiking, rock climbing etc. This is a category of supplements that has gotten completely out of control over the past few years, with most trainees placing far too much value on them as well as spending far too much money on them.
So whether you consume a bowl of rice, an apple or a chocolate bar, it all eventually gets broken down into basic glucose one way or another. Some are found in high fiber, nutrient dense food sources (like fruits and vegetables) while others are found in foods that may contain little to no fiber or nutritional value (like sugary drinks or other typical “junk food”).
As long as you’re following these basic guidelines then there’s really no need to analyze your carbohydrate intake any further.
This only represents a very, very select minority of the population, and many of these people aren’t even natural athletes to begin with.
Through the comprehensive free content found in his Articles, YouTube Channel, Facebook Page and online newsletters, Sean has helped hundreds of thousands of average, everyday people from all over the world build muscle, lose fat and completely transform their bodies and lives. I give out real, science-based, no B.S training, nutrition and supplementation advice to help you build muscle and lose fat in the most productive yet practical way possible. Yet to have a truly successful workout routine, you have to prepare your physical body in advance within as well as out. Whether it’s due to caffeine intolerance, late night workouts, or preserving pump; it doesn’t matter, we understand. As many athletes know, consuming caffeine has the ability to ‘reduce the feeling of effort’ during extreme exercise. That is, caffeine is beginning to limit the effectiveness of our new cutting edge products.
This formula is entirely stimulant free and offers natural energy through fat metabolism promoters.
If building muscle is your primary goal, and you do not want to take specific ingredients like caffeine or creatine; Purple Wraath will take care of you, just bring your own energy.
What makes Opus extra special is its unique instatized formula, full of amino acids, vitamins, and minerals; the sensations given off can be a big surprise. Despite its newness, Workout Powder has proven itself to be one of the best caffeine free options around. After taking this pre workout, you will forever question the purpose of stimulants existing in pre workout supplements.
When Hany Rambod set out to develop EVP, he set out to produce the kind of pre workout product he always wanted. We won’t, and neither will our top supplement reviewers who tried Transparent Labs STIM-FREE. Its hard to ignore the caffeine free options when pre workouts like EVP and OPUS are available. That’s exactly why we put together a list of the very best stimulant free supplements.


In simple theory, that is great news by the fact that high levels of blood glucose is the equivalent of muscle fuel everywhere. We haven’t even gotten into the complex bodily reactions that run far better in a caffeine free environment.
We encourage you to dive in and use the search feature above or featured articles below to get started. In an industry that has become completely overrun with gimmicks, false information and outright scams, you can trust this site as an honest, reliable resource to help you reach your fitness goals.
Present day athletic science understands too, and you might be surprised by what they have to say. Peak Perform is creatine free, but contains the brand new ATP disodium which is identical to the primary energy source in muscle tissue. With Ragnorok, you get your creatine power, nitric oxide pump, electrolyte replenishment, and specialty blend of beta-alanine. The best way to describe working out with Hypershock Rage is that you will have amazing natural clarity, yet crazy endurance, pump, and power. With Workout Powder, you will get the most energy out of any other pre workout on this list. When you take EVP pre workout, you may not notice it right away, but as the minutes pass by a sensation will begin to build in you.
What that is- a pre workout based completely off of results, being produced straight from active ingredients without an ounce of filler, and the mentality that cost of manufacturing is not a factor. Loaded with over 2 times more active ingredients than EVP, STIM-FREE is a monster formula developed for building more lean mass, obliterating fat, and improving workouts like no other stimulant free pre workout can do. Whether you’re a guy or girl, trying to build muscle or burn fat – STIM-FREE is the best option for avoiding caffeine in pre workouts. We’ll keep up to date on all of the new competitors as they come, so check back with us for a quick and efficient overview. Just like with the regular stimulant pre workouts, there is good stuff, and then there is a whole lot of lousy stuff.
Be glad that superior pre workouts are now available without harsh stimulants, we sure are.
Check out the 3 suggested nutritional nutrients listed below to see if you simply may require them to obtain one of the most advantages when exercising. Caffeine free pre workout supplements are no longer limited to side-kick versions of the real thing. But, since then millions of dollars have been spent on research giving us creatine, nitric oxide, and incredibly effective mind-body focus compounds. This translates into increased strength, better pumps, and better endurance when you’re on that last rep.
In addition, for extra endurance and focus there are metabolism enhancers that generate extra energy for you, without the use of caffeine.
Simply put it’s a great experience and definitely contests with EVP in terms of experience, while EVP is still a hair ahead when it comes to actual muscle growth. When your body triggers blood glucose to rise, primarily through the hormone glucagon being released- nearly every effort is made to raise glucose including pathways you do not want to mess with while bodybuilding. A solid caffeine free pre workout booster is the perfect addition to a muscle building stack, not to mention a test boosting supplement. Here are the premier stand-alone pre workout supplements that do not contain caffeine, and don’t need it. We’re extremely pleased with this stimulant free pre workout and anticipate its rank to rise as more bodybuilders use this product and give us their best reviews. If you are serious about trying out a stimulant free pre workout then Hypershock may be the best choice for you.
But, the supplements we have selected go above and beyond, EVP and OPUS alone are very strong competition for the very best stimulant pre workouts.
Are these supplements reallyA necessary or just a welcome luxury for those who don’t know what to spend money on.
You can view Peak Perform through the image to the right or continue the caffeine free pre workout list below! It’s affordable, powerful, and will give you a great perspective for what caffeine free versions can offer you. This is the process of turning non-carbohydrates into carbohydrate, more specifically – amino acids into carbohydrates.
While your lifting weights, the last thing you want is for your amino acids to be torn away for fuel!! Consider Workout Powder for cutting phases, toning up, or if you have an intra workout or good post workout plan in check to support muscle growth. It’s quite simple, your diet should contain the highest quality vegetable, protein and omega 3 sources available for purchase. Why is it so tempting to spend money on powdered stuff?Get a brain people, supplements are for people who already have everything in line.



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