August 16, 2015

10 Weeks To a Ripped Body by Maximizing Your Diet


You will find that there are some bodybuilders that have the capability to make extreme changes in a short period of time and integrate in their bodybuilding diet program in an immediate way. However, for most people involved in bodybuilding the road to getting on the right diet will be undertaken in much smaller incremental changes that will, over a period of time, provide the best results.

This, for most people, is typically a recommended path to take as making a change to their bodybuilding diet should be one that intends on taking numerous small steps so that they can reach the bigger and final goal.

Specifying New Objectives Every Two Weeks

In order that the body becomes accustomed to the changes from a bodybuilding diet, making the changes slowly will help ensure this process, so that each goal will be building on the success of the prior step. This entire process will necessitate a certain amount of perseverance and dedication which the bodybuilder will need so that they can achieve their pursuit for the perfect body that they are working for.

Consistent loss of fat in addition to muscle gain is what can be achieved with a bodybuilding diet that has varying goals every two weeks, and the first two weeks should be utilized for the cutting of fat. This means lowering the intake of fat and may mean boiling as well as steaming food that otherwise would have been fried, replacing the higher fat content of salad dressings with the low fat or non-fat style dressings, as well as replacing higher fat meats with their lower fat alternatives.

Sugar and Water Consumption

The next two weeks of the bodybuilding diet alterations might need to limit many types of the consumption of refined sugars. This will have the individual drink diet sodas in place of regular sodas that have a lot of sugar within them. In addition, the elimination of table sugar would also be required as well as no consumption of any other kinds of sweets.

For weeks five to six of the bodybuilding diet plan would necessitate the bodybuilder to increase and make water the primary drink of their diet. What this calls for is drinking of much higher amounts of water than was previously consumed, in addition it requires the the bodybuilder to replace all other forms of drinks, including fruit juices as well as diet sodas, for water.

Satisfying thirst must only be accomplished only through the use of the consumption of water, in addition the bodybuilder should always attempt to intake at least eight ounces of water with each meal they eat and to consume a minimum of sixteen ounces of water while working out.

Caloric Intake

During weeks seven and eight will have the bodybuilder monitor and limit caloric intake in addition to multiple feedings. Because of the significant change in lifestyle as well as normal human cravings these weeks will likely be the most challenging of the total bodybuilding diet plan to adhere to, and needs a lot of determination to succeed.

This is the time when the most extraordinary results appear, and this calls for determining an individuals lean body mass which can then be multiplied by a factor of twelve so that you can obtain the base caloric intake on a daily basis. This same quantity should be divided by five or six for males, and by four or five for females, to furnish the amount of calories that needs to be ingested per meal.

Even if this calls for writing down the amount of caloric intake, the bodybuilder would be wise to do so and utilize it to keep close watch that the assigned calories are not surpassed.

Weeks nine and ten will bring the bodybuilder closer to their ideal bodybuilding diet. By adopting these primary bodybuilding diet steps should make certain that there are quantifiable in addition to desired results in merely two months time or thereabouts.

August 14, 2015

Abdominal Flattening Exercises


Abdominal flattening exercises must be able to improve your core as well as the visual effect you want for your abdominal muscles.

Unfortunately most people are so concerned about getting a smaller waist line that they neglect the better abdominal flattening exercises that also improve their body core.

You need a strong body core in order to do almost every daily task. Your core is used to help you get out of bed, lift children, to perform your job (even if your job consists of sitting in a chair all day) and to take you places.

Before discussing abdominal flattening exercises any further, lets take a look at just what your body core is.

Most people are confused when it comes to knowing exactly what their body core consists of. Some think it's just their abdominal muscles, others think it's their back, while others just don't know.

Let's explain it here.

Your body core is made up of the middle section of your entire body. It starts at your shoulders and goes all the way to your groin - in both the front and the back.

Therefore your core will include your pelvis, abdominal muscles (including the obliques), your upper, middle and lower back and the muscles that make up your chest.

It is this core that offers stability, balance and flexibility. That's why when you are performing abdominal flattening exercises you must make sure that they are good abdominal exercises that also develop your core.

Just because an abdominal exercise or piece of infomercial abdominal equipment is said to be good for your abs it may not be if it doesn't help your body core become stronger.

Every time you move your core comes in to play. Even when performing simple tasks, such as rolling over in bed at night, combing your hair or competing in some type of athletic event. If your body core is not properly conditioned through good abdominal flattening exercises in addition to exercises that work the rest of your core, it will limit your physical abilities.

You cannot focus on one aspect of your core such as your abdominal muscles and not pay the same attention to the rest of your core. If you do you will at the very least end up with a muscle imbalance, which can lead to injury.

Effectively exercising your body core muscles will improve the effectiveness of movements in your limbs. When you create a secure, strong base for all of your muscles you can optimize your results for each one.

As you know, you need to provide your body with proper nutrition, good clean water and exercise.

Your limbs provide the ability to move, lift objects, etc. it's your body core that provides the basis of each. If you are inactive, in addition to being in poor health, your muscles will weaken and can easily become injured.

Even if you workout or participate in sports, use the best abdominal flattening exercises available, you may not be working the body core muscles you need to.

In addition to effective abdominal flattening exercises what can you do to strengthen and develop your core?

Well there are a number of ways. There are many basic exercise routines and pieces of exercise equipment you can find that are very effective at developing the muscles in your core.

Personal trainers can create a customized exercise routine in order to properly develop your core depending on your goals, abilities, etc.

The exercises you can use to develop your body core do so by creating resistance or instability so that your core muscles respond to in such a way as to maintain proper balance.

Body core exercises, such as good abdominal flattening exercises need to be gentle on your joints but intense enough as to promote a positive change in the muscle structure.

One of the most important things to remember is that you must use proper form at all times on all exercises including abdominal flattening exercises.

All body core exercises, including abdominal flattening exercises are functional exercises. This means that while exercising, your body moves in the same way it moves during activities in your everyday life.

The 3 most popular forms of exercise that develop core body strength are Plyometrics, Pilates and the Exercise ball.

Pilates involves using your own bodyweight as resistance. It also incorporates proper breathing and helps to isolate certain muscle groups.

The exercise ball can be used with most resistance type exercises and abdominal flattening exercises in order to properly develop your core and improve balance.

Plyometrics are also extremely good at working your core but this is a far too in-depth subject to include here.

Make no mistake about it, improved core strength and development is important at every age and fitness level. Whatever your goals, find a way to incorporate good abdominal flattening exercises that incorporate body core conditioning.

This will help in the long-run to reduce muscle strains and pain, & improve your over-all strength and mobility. All leading to a more active and healthy life.

August 6, 2015

The Secret to Ripped Abs


Even though numerous individuals concentrate on abdominal exercise to flatten and strengthen their stomach, in quite a few instances they are training their stomach to stick out instead of appearing flat and solid. Numerous individuals observe some changes when they initially start to workout their abs, but little changes after a month or two.

The first error many individuals do when executing an abdominal exercise is not the particular exercises they perform, but how they do them. Numerous individuals merely go through the motions while performing sit-ups and other ab exercise, and step-up the number of repetitions over time and find little difference.

Training Your Abs

With the objective of getting your stomach to be really flat, it is essential you train your muscles to acquire this shape. To attain flat abs, you must tighten up your stomach muscles during your abdominal exercise. Prior to beginning this abdominal exercise, suck your stomach in as though you were trying to tuck in your shirt and tighten the muscles in your stomach. Persist in keeping your muscles tight all through your repetitions.

If you do this correctly, it is likely you will feel quite a bit more of a burn in your abs compared to if you were to do a similar workout routine in the absence of tightening your abs. By holding your muscles tight and pulled in while you execute an ab exercise, you exercise for them to remain in that state rather than being unshaped but strong.

While it appears as if you do plenty sit-ups and commit to good eating habits you should be deserving of flat well defined abs, however, this is not the case. Regrettably, the workout routine you apply to strengthen and shape your abs may not be intended to develop the six-pack abs you are searching for.

Unique Abdominal Exercises

You might not understand it, but your ab workout might simply work your upper abs, providing you a two-pack rather than the hoped for six. In order to acquire traffic-stopping abs, it will be necessary for you to do an assortment of abdominal exercise workouts that center on various abdominal muscle groups.

There are a variety of unique sit-ups you can employ to concentrate on various abdominal muscle groups, in addition to exercises that involve you to lift or swing your legs out. While sit-ups are the most widely applied abdominal exercise, abdominal workout programs that require your abs to tighten in order to keep you well-balanced will produce splendid end results because these workouts will work the smaller and difficult to tone muscles in your abdominal area.

These are exercises for overall toned abs. Nevertheless, no single abdominal exercise will develop perfect abs. A beneficial exercise for your abs had better expect you to do a assortment of unique ab workouts.

Even though everyone would like to have perfect abs, diet, genetics, and life can sometimes get in the way. However, any abdominal exercise you can fit into your schedule will help get your stomach muscles tightened and burn any extra fat you might have in this area, as well as keep the pounds off in the holiday seasons.

July 17, 2015

Female Muscle Growth 101


Ladies, are you pounding away at the iron, yet not showing much muscle improvement? Today there is so much bodybuilding information plaguing the fitness magazines and Net it's literally exhausting to filter through. What's worse is that current bodybuilding data is so grossly lacking of a scientific system. It's come to the point that anyone who can get a free website thinks they are a fitness expert.

In this article you will find there is much more to muscle building than just what the newest trainer on the block just copy/pasted from another forum, or read in an article written by a teenager who has been training for a solid 8 months.

Discover what you need to do to blast muscle gains like you've never imagined, with an all natural approach. This is nothing new or revolutionary. It's simply forgotten and overlooked basic essentials. By law, you can build dynamic muscle.

1 - Find Your Starting Point - Many ladies training to induce muscle growth fail miserably because they disregard finding their unique starting point. Your personal starting point will differ than your friends. Your starting point should be based on your body type and/or shape, as well as your stats, activity level, current diet and exercise program.

If you don't know your personal body status, how will you find your nutrition and training starting point? You won't. Do some homework and find your starting point and build a training and nutrition program based on that.

2 - Implement Progressive Overload - Far too many ladies are not challenging themselves when they enter the gym. If you want to build muscle you have to stimulate your muscles, and you have to challenge them on a continual basis.

Going to the gym three times a week and doing the same exercise for the same number of sets, and reps will only burn calories. Your object when weight training is to build muscle. To build muscle you must progressively overload your muscles. This can be done with increased poundage, varying sets and reps, and even changing exercises.

Always keep your muscles off guard and always challenge them.

3 - Employ Proper Form - Just because you are weight training doesn't necessarily mean you will sprout muscles. Two sets of proper curls will yield far greater results than two sets of curls with bad form. There is a technique to every exercise and knowing how to properly execute each will catapult your muscle gains in record time.

4 - Confused Personal Goals - I find far more female bodybuilders than male bodybuilders having trouble with this one. Many ladies think they want to build muscle, but when muscle weight on the scale goes up, they freak out, thinking they are getting fat. Out of the "weight gain fear" they change their goal back to fat loss. Then they decide that they indeed to want muscle and keep going back and forth between building muscle and losing fat goals. This type of goal confusion will not produce results. Goals are only good when followed.

The scale is unable to distinguish between bone, muscle, water, fat, and organ weight. The scale weighs your body as a whole. To find your muscle building progress you need to be taking your body fat composition.

Stop focusing on numbers ladies. The fine details of intricate weight fluctuations are irrelevant when you want to build muscle.

5 - Information Overload - Most newbie's and many intermediate level bodybuilders struggle with information overload. Information overload is simply having so much information available that the reader is incapable of assimilating it, or feels so overwhelmed to absorb any of it.

Many bodybuilders get in this state by reading every conceivable piece of information in magazines and the Net. The downfall to this is they don't really understand the basics to know how to sufficiently sift through it all to find the true information.

One way to overcome this dilemma is to find one person to listen to, or one set of ideas to focus on. Gather your information on the concept and get a thorough understanding. Once you are able to successfully understand the information, you can move on to other notions.

You will find much greater information reading books written on kinesiology and other works by scientists and doctors in the field of sports nutrition, and natural healing. You just won't find true information in hyped-up muscle magazines.

6 - Track Your Progress - If you are not tracking your muscle gaining progress, how will do you know you are progressing?

For paramount muscle growth, track your training days, exercises, poundage, sets, and reps. By using this information weekly, you can build on it with progressive overload to ensure muscle gains.

7 - Neglecting Weaker Body Parts - Come on. We are all guilty of this at one time or another. Really... I mean what kind of ego is behind working a weak body part that isn't very strong?

Most bodybuilders tend to train their strengths; for one it's ego boosting and it's more fun. However, the true bodybuilders train their weaknesses harder. Improving your weakness makes it a strength and creates balance.

One example is my legs. I had very skinny legs my first few years in bodybuilding. They were obviously weak so that made it just that much harder to want to train them. After a few contests and judges feedback, I literally built massive and powerful legs in just 8 months by using these Laws you are now reading.

8 - Defining True Intensity - A large percentage of lifters are confused about what intensity actually is; this can be a problem if your goal is to build the best muscular physique you can.

A true certified personal trainer can tell you the difference between aerobic and anaerobic intensity. Aerobic intensity is based on time factor. Anaerobic intensity is based on poundage used.

So, is doing more exercises, sets, and reps higher intensity? Sure, if you want to build your cardiovascular system and muscle endurance. However, if you want to build muscle, stick with 2-3 exercises (including one compound exercise), and 3 sets, in the 6-8 rep range.

9 - Trusting the Latest "Breakthrough Supplement" - The supplement industry is over a $15 billion dollar market. Each year it introduces nearly a thousand new supplements, including "improved" ones. Supplement companies prey on your hot buttons. Most use persuasive advertising or promotional hype to pull you in to buy their product.

Most supplements are useless. If you do your homework and read the science of sports nutrition and human physiology you'll understand why some supplements are useful and the rest are just plain garbage.

10 - When You Just Can't Do It, Get a Coach - There are times you may be too overwhelmed or just need personal guidance or direction in your muscle building efforts. Some of the best professional bodybuilders have someone to coach them. Having a qualified coach takes the guess work out of your training program and eliminates costly mistakes.

Conclusion - You have the facts outlined. Read through them thoroughly and examine your own bodybuilding approach to tweak it for the better. The worse thing you can do is lie to yourself. Use every step to bring you closer to the attractive physique you want.

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June 11, 2015

Kre Alkalyn - Is It Truly the Best Form Of Creatine? - A Kre Alkalyn Review


Kre Alkalyn (TM) is a patented creatine mixture that claims to be 10 to 20 times more effective than straight creatine monohydrate at getting into the muscle cells. It is claimed by the patent holder that Kre Alkalyn uses a buffering agent to make more creatine active and stop the conversion to creatinine. Creatinine is a byproduct of creatine metabolism and considered a waste product making it undesirable for the bodybuilder.

Standard Creatine comes in many forms that compete with buffered creatine like creatine malate, creatine citrate, other creatine salts, creatine monohydrate and creatine ethyl ester. These forms of creatine also claim to have near 100% absorption and are touted to be better forms of creatine as well. To test the claims that Kre Alkalyn has better bioavailability we can look to the scientific literature. Also, what does the scientific literature say about the claims that 90% of creatine is converted to creatinine and therefore useless? Is Kre Alkalyn worth the extra money?

According to its patent, buffered creatine uses one of the following ingredients to act as the buffering agent: soda ash, magnesium glycerol phosphate, hydroxide, carbonate, bicarbonate, chloride, tree latex or a phosphate. These buffering agents in theory help stop the conversion of creatine to creatinine in the acidic stomach. This conversion is supposedly stopped by adding in these buffering agents which counter the stomach acid.

Buffered creatine does have some studies posted to the All American EFX web site. Do the studies support the notion that Kre Alkalyn is vastly superior to creatine monohydrate or creatine salts like creatine malate or creatine citrate and creatine ethyl ester? The first study may support some slight improvement over other forms of creatine when examined.

Using 24 healthy Bulgarian weight lifting competitors, buffered creatine did show a roughly 2% increase in weight lifted over creatine monohydrate. To put this in perspective, if a powerlifter put up 300lbs on a squat, after 60 days the creatine monohydrate group would lift 325lbs and the Kre Alkalyn would lift 332lbs. Not exactly the stellar performance differences and vastly different absorption that is claimed by the Kre Alkalyn folks. Sure, lifting 7 extra pounds over 60 days is impressive, but it isn't life altering weight even for a well trained athlete. Additionally, this study clearly is in dispute with their assertion that 90%+ of creatine monohydrate taken as a supplement is turned into creatinine in the stomach and thus inactive.

While it is significant to see an increase of 7lbs of weight lifted, is it possible that the real reason that Kre Alkalyn performs better is due to the bicarbonate in the product? I personally think that makes the most sense. Certainly more than 10% of creatine monohydrate is active, contrary to the Kre Alkalyn claims, so it isn't the additional creatine that is having the slight improvement. It is most likely the bicarbonate. As an ergogenic aid, bicarbonate is very useful to performance athletes. If you are not aware, you probably own bicarbonate already, It's called baking soda.

So, perhaps the "secret" to Kre Alkalyn is really just 5 cents worth of baking soda, which we know is good for performance athletes. A study of baking soda in performance athletes confirms this assertion. "Sodium bicarbonate and Na-citrate seem to be effective in activities with a sufficient duration to generate a difference in the hydrogen ion gradient, characterized by a very high intensity and involving large muscular groups." (1) Large muscle groups is exactly what was studied in the Kre Alkalyn paper, so, for large muscle groups clearly, bicarbonate will increase performance and thus may explain the additional benefit achieved in the Kre Alkalyn study.

I suppose this is a benefit of taking Kre Alkalyn, the addition of bicarbonate. For the extra price though, it hardly seems worth any extra money. Considering that the study from the Kre Alkalyn site used 7.5g of Kre Alkalyn per day and that will cost you about 35 dollars, it hardly seems like Kre Alkalyn is a good deal compared to creatine monohydrate and a teaspoon of baking soda as the buffering agent. Additionally, more advanced creatine complexes are on the market that contain crucial cofactors that enhance creatine, like beta alanine and hydrolyzed amino acids. These complexes are usually cheaper and would certainly have benefit over both standard creatine monohydrate and Kre Alkalyn. Almost no one takes straight creatine any more, since there are advanced blends that have eclipsed them in performance by marrying the creatine with numerous cofactors.

There are other studies from the Kre Alkalyn web site that show indeed this form of creatine with a buffering agent is stable and non-toxic, which is to be expected. Another study shows that Kre Alkalyn again preforms slightly better than creatine monohydrate on a VO2 max test, but again this is probably due to the increased bicarbonate in the mix, not that the creatine itself is changed in any way or is absorbed better.

According to this study the Kre Alkalyn seems to be missing one key factor of creatine monohydrate supplementation, increased DHT levels. These increased DHT levels in young people may be whats causing them to get cranky on creatine, but may also increase their penis size and potentially make them taller (4). This benefit is seemingly negated by buffered creatine for some strange reason. Perhaps the additional acidic environment pushes the body to manufacturer more DHT from other sources than testosterone which is a very good thing for young people. The fact that this healthy benefit is negated is a knock against buffered creatine.

So, what about the claims that Kre Alkalyn is better absorbed due to creatine monohydrate being broken down nearly 90% by the stomach? The scientific literature completely debunks this claim. In fact scientific studies show creatine monohydrate can certainly be 100% absorbed, one study stating "Creatine seems to be totally absorbed since no creatine or creatinine was detectable in feces." (2,3) and Creatine Salts such as creatine citrate and creatine malate have also shown to have nearly 100% absorption (3). This completely debunks the myth from All American EFX, the maker of Kre Alkalyn, that buffered creatine is a better form of creatine for absorption and debunks the assertion that 90%+ of standard creatine monohydrate turns to the waste product, creatinine. Using muscle creatine levels as the standard, it was shown that almost all creatine forms are absorbed and utilized.

All of this serves to really debunk the assertion that unbuffered creatine is inferior to Kre Alkalyn. The data seems to indicate that any benefit from Kre Alkalyn is probably due to the bicarbonate or other buffering agent. The small amount of bicarbonate makes the supplement perform slightly better than standard creatine monohydrate, but the differences are very slight even in performance athletes. If you really wanted buffered creatine, bicarbonate can be had in any kitchen in America as "baking soda". You can make your own Kre Alkalyn by adding 1 teaspoon of baking soda to your creatine drink.

A serious deficiency of most Kre Alkalyn supplements on the market is that they seem to be missing the various advanced cofactors found in the most pre-workout drinks. These cofactors, like beta alanine show an increased improvement over straight creatine, making them a key component of any pre-workout creatine drink (5). The lack of things like beta alanine make most Kre Alkalyn supplements inferior to the current leading pre-workout powders.

Creatine is great for you and should be used by any serious bodybuilder. It is a proven supplement with benefits for powerlifters, bodybuilders, the elderly and middle aged men and women. No matter what form you use, make sure you add this impressive nutrient to your workouts and enjoy the numerous benefits.

References:
1. Sodium bicarbonate and sodium citrate: ergogenic aids? J Strength Cond Res. 2005 Feb;19(1):213-24. Requena B, Zabala M, Padial P, Feriche B. Department of Physical Education and Sport, University of Granada, Spain

2.Jäger R, Harris RC, Purpura M, Francaux M. Comparison of new forms of creatine in raising plasma creatine levels. J Int Soc Sports Nutr. 2007 Nov 12;4:17.

3.Deldicque L, Décombaz J, Zbinden Foncea H, Vuichoud J, Poortmans JR, Francaux M. Kinetics of creatine ingested as a food ingredient. Eur J Appl Physiol. 2008 Jan;102(2):133-43.

4. 5 alpha-reductase deficiency in patients with micropenis. J Inherit Metab Dis. 1997 Mar;20(1):95-101. Gad YZ, Nasr H, Mazen I, Salah N, el-Ridi R. Human Genetics Department, National Research Center, Dokki, Giza, Egypt.

5. Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes. Int J Sport Nutr Exerc Metab. 2006 Aug;16(4):430-46. Hoffman J, Ratamess N, Kang J, Mangine G, Faigenbaum A, Stout J. Dept. of Health and Exercise Science, The College of New Jersey, Ewing, NJ 08628, USA.