Friday, November 5, 2010

Fat Loss Regimen - Part Two

Now that you have a sample nutrition program to follow, I will now provide a sample workout program that will go along with your fat loss program.

I am a strong advocate on body weight exercises and the use of kettlebells for fat loss. You don't need a fancy $4000 piece of cardio equipment to get the job done. In fact, these exercises will get you the toned look that most people want. (Not just the skinny, flabby look that you get from hours of cardio and no weight training.) And you will also get stronger!

=> To View Bodyweight-Only Exercises, Click Here.

RELATED ARTICLE

Bodyweight Exercises For Size & Strength!
I get a ton of emails every week regarding bodyweight exercises. People want to know what are the best bodyweight drills for size and strength.
[ Click here to learn more. ]

All of these exercises provided below can be done with a dumbbell. I strongly encourage the use of kettlebells, however, because of the way the weight is distributed and the use of a handle. I have seen people over and over again get great results with this Russian tool.

=> To View Kettlebell Exercises, Click Here.

Sample Beginning Workout Program.

Monday
Exercises:

1) Body Weight Squats - 3 sets x 10 reps
Notes: Go through each exercise with a 45 second rest in between. (Repeat the exercises 3 times.)

2) Tricep Push-Ups - 3 x 8

3) Lat Pulldowns - 3 x 10

4) Plank - Hold for 30 seconds

Notes: Try to only take a 30 second break in between the last three exercises. Repeat 3-5 times.

5) Swings - 15 swings

6) Jump Rope - 30 seconds

Wednesday
Exercises:

1) Turkish Get-Ups - 3 on each side

Notes: Go through each exercise taking 45-60 seconds rest. Repeat 3 times.

2) Step-Ups On A High Step - 12 times on each leg

3) Clean And Press - 8 times on each arm

4) Single-Arm Front Squats - 5 on each side

Notes: 30 second rests on the last three exercises, repeat them three times through.

5) Swings - 15 swings

6) Medicine Ball Twists - 20 times

Friday
Exercises:

1) Plank - Hold for 30 seconds
Notes: Take a 30 second rest after each exercise. Repeat 3 times.

2) One-Arm Rows - 8 per side

3) Stationary Lunges - 10 on each leg

4) Kettlebell Chest Press - 8 on each arm

5) Alternating Overhead Press - 5 on each arm

6) Explosive Box Squats - 10 times

Notes: Rest for 1 minute after each exercise. Repeat 3 times. Try and work your way up to resting for only 30 seconds.

7) Alternating Swings - 20 times

Notes: Rest for 1 minute after each exercise. Repeat 3 times. Try and work your way up to resting for only 30 seconds.

Click Here For A Printable Log Of Monday.

Click Here For A Printable Log Of Wednesday.

Click Here For A Printable Log Of Friday.

Exercises

Plank

Plank Hold Video

MPEG (1.5 MB)
Windows Media (397 KB)



Swings



Double Kettlebell Swings.







Jump Rope

View The Video Of
Jump Rope Workouts

Windows Media (1.35 MB)
MPEG (4.89 MB)



Turkish Get-Ups











Medicine Ball Twists







Stationary Dumbbell Lunges


Stationary Dumbbell Lunges
Video Guides: Windows Media - Real Player







Alternating Kettlebell Overhead Press

This program will work every muscle in your body and will help shed the unwanted fat. Stick to this program for 4 weeks. As it gets easier, try and repeat 4-5 times. You never want to train to failure for this program. You want to leave each workout feeling fresh and energetic.





RELATED ARTICLE

How To Structure A Kettlebell Workout For Size And Strength!
Designing an effective kettlebell program is about keeping things simple. Get sample training programs that will give size & strength!
[ Click here to learn more. ]

Use a weight that is heavy enough to where you know you would be able to do 2-3 reps more at most without compromising form. Good luck with your fat loss, and feel free to email me for questions or comments on how you are doing with your programs!

About The Author

Lauren Brooks is a fitness and strength trainer in San Diego, CA. Lauren earned her B.S. in Kinesiology with an Emphasis in Fitness, Nutrition, and Health from San Diego State University. Lauren is certified as a Personal Trainer by the American Council on Exercise, as a Russian Kettlebell Instructor by RKC, and a Certified Clinical Nutritionist.

Lauren has experience working with men and women of all ages, and all fitness levels, and has over six years of experience as a personal trainer.



For more information, check out her website, at SoCalTrainer.com





All rights reserved. Learn more at Bodybuilding.com

Thursday, November 4, 2010

Fat Loss Regimen - Part One

I am going to share with you a diet and training regimen for fat loss. This will lay out in detail a sample meal plan and training routine. Check it out.

By: Lauren Brooks

Beginning a fat loss regime can be very overwhelming. There are an unlimited amount of training philosophies and diet programs to confuse you. What works for someone can have quite the opposite effect on another person. It can be an extremely frustrating process. You almost have to get your Ph.D. in Fat Loss to understand the healthiest and efficient way to look lean and feel energetic!

In part one of this article, I will share with you a sample nutrition program that has worked for myself, my clients, friends, and family members. If anyone tells you that losing fat and getting a lean physique is easy, then they are full of it!

I will tell you right away it takes hard work to change habits. But with the right program for you, motivation, and support, you can reach your goals and stay there.

What Is Your Goal?

Lose Fat
Build Muscle
Contest Prep
Cortisol Blocker
Energy
Immune System
Joint Health
Prevent Aging
Sexual Health
Skin Care
Sleep Aides
Tanning
More Goals ...

Is Your Goal Not Listed?
Click Below To Learn More About Goal Setting.

[ Goal Setting ]

If you have good habits to begin with, then making minor changes should not be very challenging. For those who live off of fast food and their only hobby is watching television all day long, then this program will be much more difficult.

I do not recommend anyone starting this program in full force. Gradually starting into the program will help keep you on track and let your body get use to the proper fuel being utilized. Keep in mind that this program is more based on what you put into your body and is not obsessing on counting calories.

Sample Nutrition Program.
Time/Meal  Serving Size/Food/Supplements

7:30 a.m.
Breakfast: Green tea sweetened with stevia
1/3 cup of cooked rolled oats
2 scoops of protein powder (example: Fit 365
Superfood or Jay Robb or 2 cooked organic
eggs)
Morning Supplements Vitamin B Complex
Cod liver oil
Super Green capsules

10:00 a.m.
Snack: Handful of almonds
½ banana or 1 apple

12:30 p.m.
Lunch: 2 cups vegetables (example: broccoli, asparagus, and carrots)
4 oz. of lean meat, poultry, or fish
1 small yam or ¾ cup squash

3:00 p.m.
Snack: 1 serving of a protein shake such as Fit 365 or Jay Robb

7:00 p.m.
Dinner: 4 oz. of lean meat, chicken or poultry. If
vegetarian, 3 organic eggs
1/3 cup brown rice, millet, or quinoa
2 cups of vegetables such as spinach, kale,
broccoli, and/or mushrooms
Evening Supplements Super Green Capsules
Enzymatic Therapy Digestive Enzymes

8:00 p.m. Cup of chamomile tea or bedtime tea to relax

This program takes out all processed foods and refined sugars. During the day water intake should be at least 8-10 full glasses of water depending on your size. The nutrition programs I design follows an exchange program. You are never supposed to be starving on this program.

RELATED ARTICLE

Water: The Most Important Element Of All.
Water constitutes 65% to 70% of the human body. The following list explains the many detrimental things that can happen to your body if you don't ingest enough water.

[ Click here to learn more. ]

If you feel very hungry you either waited too long to eat or did not eat enough. If you have any questions or need a nutrition program tailored to your lifestyle feel free to contact me at Lauren@SoCalTrainer.com or go to SoCalTrainer.com.

About The Author

Lauren Brooks is a fitness and strength trainer in San Diego, CA. Lauren earned her B.S. in Kinesiology with an Emphasis in Fitness, Nutrition, and Health from San Diego State University. Lauren is certified as a Personal Trainer by the American Council on Exercise, as a Russian Kettlebell Instructor by RKC, and a Certified Clinical Nutritionist.

Lauren has experience working with men and women of all ages, and all fitness levels, and has over six years of experience as a personal trainer.

For more information, check out her website, at SoCalTrainer.com.


Bodybuilding.com

Sunday, October 24, 2010

1878221.html

Supplementation For Maximum Growth - Part 2

By: Hugo Rivera

On this installment, we will cover supplements that once can add to the basic ones described on Part 1 of this article. The addition of these supplements will depend on what your goals are, how serious you are about your training, and what your supplements budget looks like.

Performance Enhancing Supplements
(Highly Recommended for the Serious Trainer)

These are the kind of supplements that you take if you are really serious about your training, and if you can afford them.

1 - Creatine Monohydrate

Creatine is a metabolite produced in the body composed of three amino acids: l-methionine, l-arginine and l-glycine. Approximately 95% of the concentration is found in skeletal muscle in two forms: creatine phosphate and free chemically unbound creatine.

The remaining 5% of the creatine stored in the body is found in the brain, heart and testes. The body of a sedentary person metabolizes and average of 2 grams of creatine a day. Bodybuilders due to their high intensity training metabolize higher amounts than that.

Creatine is generally found in red meats, and to some extent, in certain types of fish. However it would be hard to get the amount of creatine necessary for performance enhancement as even though 2.2lbs of red meat or tuna contain approximately between 4 to 5 grams of creatine, the compound is destroyed with cooking. Therefore, the best way to get creatine is by taking it in powder form.

How Does It Work?

While there is still much debate as to how creatine exerts its performance enhancing benefits, it is commonly accepted by now that most of its effects are due to two mechanisms:

1. Intra-cellular water retention.
2. Creatine's ability to enhance ATP production.

Basically, once the creatine is stored inside the muscle cell, it attracts the water surrounding such cell thereby enlarging it. This super hydrated state of the cell causes nice side effects such as the increase of strength and it also gives the appearance of a fuller muscle. Some studies suggest that a super hydrated cell may also trigger protein synthesis and minimize catabolism.

In addition, creatine provides for faster recovery in between sets and increased tolerance to high volume work. The way it does this is by enhancing the body's ability to produce Adenosine Triphosphate (ATP). ATP is the compound that your muscles use for fuel whenever they contract.

ATP provides its energy by releasing one of its phosphate molecules (it has three phosphate molecules). After the release of such molecule, ATP becomes ADP (Adenosine Diphosphate) as it now only has two molecules.

The problem is that after 10 seconds of contraction time the ATP fuel extinguishes and in order to support further muscle contraction glycolysis (glycogen burning) has to kick in. That is fine and well except for the fact that as a byproduct of that mechanism lactic acid is produced.


Lactic acid is what causes the burning sensation at the end of the set. When too much lactic acid is produced, your muscle contractions stop, thereby forcing you to stop the set. However, by taking creatine, you can extend the 10 second limit of your ATP system as creatine provides ADP the phosphate molecule that it is missing (recall that creatine is stored in the muscle as creatine phosphate).

By upgrading your body's ability of regenerating ATP, you can exercise longer and harder as you will minimize your lactic acid production and you will be able to take your sets to the next level and reduce fatigue levels. More volume, strength and recovery equals more muscle (assuming nutrition and rest are dialed in).

Creatine also seems to also allow for better pumps during a workout. This may be due to the fact that it possibly improves glycogen synthesis. In addition, studies have shown that creatine helps lower cholesterol and triglyceride levels. The mechanisms by which it exerts such benefits remain unknown.

In my own experimentation with creatine I have found that provided your training, rest and nutrition are in order, you will get results out of it.

Creatine Super Feature
This will be an introduction and first of seven parts regarding misinformation surrounding the very well known supplement, Creatine. See what the experts have to say. Can they clear up the confusion?
[ Learn More ]

How To Use It

If you read the bottle, most companies recommend a loading phase of 20 grams for 5 days and 5-10 grams thereafter.

While that is the commonly accepted way to use it, in my own experimentation I have found no benefit to loading. I have even gone as far as loading for 7 days with 40 grams a day and found no difference.

There is only so much creatine that the body can store. Recall that the creatine is stored every time that you take it.

So by taking it every day before and after the workout, eventually, you will reach the upper levels that provide the performance enhancement.

After you reach that level, you could get away with just taking it on your weight training days as it takes two weeks of no use for the body's creatine levels to get back to normal.

Another point to talk about is the issue of cycling creatine. If creatine would be a supplement that loses its effectiveness as time goes by then I would recommend cycling.

For example, it was beneficial to cycle fat burning supplements containing caffeine and ephedrine as the body's receptors began to attenuate after 2 to 3 weeks of continual use. Once the body would get used to them, you needed to either increase the dosage or stop their use so that the body begins to respond once again. However, that is not the way that creatine works.

Basically, creatine gets stored into your muscles and you get the effects mentioned above, period. It is really straightforward. As far as the initial weight gain that you may experience when you start taking it, whether you cycle it or not, you will get the same amount of initial weight gain as that extra weight is determined by the amount of intracellular fluid retention that your muscle cells can store (something that remains a static figure).

The reason I say "the weight gain that you may experience" is because if once you start taking it you concurrently increase the volume of your workouts and remain at the same caloric intake level you may lose fat as you gain your added muscle volume and because of that the scale might not register any weight gain (this is what happened to my training partner).

However, the lack of "registered" initial weight gain by the scale does not mean that you are a "non-responder". To gauge creatine's efficacy on you judge it by the muscle appearance effects and the performance enhancement in the gym.

Side Effects

The only adverse side effect that I have experienced in my over two years of continual use is the gastric upset at the beginning of use. After a couple of weeks or so my system adapted to absorbing the powder. Other than that, I have not observed any other side effects. Keep in mind however that the liver and kidneys have to process this compound.

Therefore, I would not recommend it for someone with kidney problems or liver problems. Also, even if you are completely healthy ensure more than adequate hydration levels (bodyweight x 0.66 = total ounces of water to drink per day) and if you drink coffee, add an extra 16 ounces of water for every cup that you drink over the day.

A side effect that I have read happened, but I am unable to quantify, is the fact that your body's production of creatine shuts down. However, after cessation of use, according to all of the literature your body's production kicks in again. No adverse effects have been documented due to the creatine shutdown created by the body.

Good Brands

Good brands of creatine that I have used are:

* Prolab
* EAS
* Champion Nutrition
* Labrada
* Beverly International
* BSN
* Met-Rx



[ View All Creatine Monohydrate Products ]



2 - Glutamine


L-Glutamine the most abundant amino acid in muscle cells. It is released from the muscle during times of stress (such as hard weight training workouts) and dieting. This amino acid not only has been shown to be a great anti-catabolic agent (protects the muscle from the catabolic activities of the hormone cortisol), to be a contributor to muscle cell volume, and to have immune system enhancing properties but also to help in the following ways:

* Regulation of protein synthesis (this is one of the ways in which steroids exert their muscle building effects).

* Accelerating glycogen synthesis after a workout.

* Sparing the use of the glycogen stored in the muscle cell (recall that the glycogen stored in the muscle cell is what gives the cell the healthy volume and firmness that you seek).

* Faster recuperation from weight training workouts.

How To Use It

Due to its anti-catabolic properties and the fact that it accelerates glycogen synthesis after a workout, glutamine is best taken 20-30 minutes after a workout with a protein shake.

On days that you don't workout, just take it with your last protein shake of the day. While there is much debate amongst experts as far as dosage is concerned, I always like to remain on the conservative side.

Therefore, I feel that 3-5 grams is a sufficient dosage to start with and as your stomach gets used to it you can increase it to as much as 10-15 grams.

As far as cycling this supplement, there is no evidence that suggests cycling would improve its efficacy.

Side Effects

As far as side effects we only experienced a slight stomach discomfort during the first week of use (I took the straight powder form). Other than that, I did not experience any other side effects while using the compound and I have not found any literature that links its use to anything bad.

As usual, we recommend that you start with a low dosage (such as only 3 grams a day) in order to assess your tolerance. From there you can build up to 10-15 grams.

By looking at the effects that this supplement can provide you with, along with the fact that these days it can be purchased for a very cheap price, we wonder why more athletes don't use it. This is especially important during dieting, as a way to protect the muscle from being cannibalized by the effects of cortisol.

Good Brands

On a final note, please remember that like any supplement you need to stick to high quality brands.

Good brands of Glutamine that I have used are:

* Prolab
* EAS
* Champion Nutrition
* Beverly International
* Met-Rx
* Labrada



[ View All Glutamine Products ]


Testosterone Boosting Supplements
(Not Recommended for Teenagers)

These are the type of supplements that you can take if you plan to compete, if you have the budget to try them, and only if you are older than 25 when the hormonal production begins to decline. Teenagers, in my opinion, should stay away from any supplement that has an effect on hormonal levels as there is no need to upset a teens delicate hormonal balance.

Besides, teenagers produce approximately the equivalent of a 300 mg shot of testosterone per week anyway so there is no need to attempt to increase the production of testosterone in a system that is already producing at peak levels.

The efficacy of some of these supplements is still under debate by some of the experts in the field, but in my opinion as a competitive athlete I have seen an edge by using them. Also, I would like to mention that by increasing your hormonal levels you may experience some acne and slightly increased aggression. Finally, if you have a propensity for male pattern baldness and/or an increased prostate you should monitor these things if you still decide to use some of these products.

1 - ZMA

A scientifically designed anabolic mineral formula. This formula consists of Zinc Monomethionine Aspartate, Magnesium Aspartate and vitamin B-6.

This all-natural product has been clinically proven to significantly increase anabolic hormone levels and muscle strength in trained athletes. Hard training athletes typically deplete the body from these essential minerals.

Studies have shown that supplementing with 30mg of Zinc and 450mg of Magnesium per day can elevate testosterone levels up to 30%!

Note:
Due to the fact that ZMA consists of two minerals and a vitamin B, teenagers can safely use this product.

[ View Top Selling ZMA Products. ]

2 - Tribulus Terrestris

A Bulgarian herb that tends to increase both free and total testosterone levels enhancing, as a result, your sex drive and muscle building capabilities. It is believed that it exerts its effects through an increase in Luteninizing hormone (LH) levels, a hormone which in turn signals the body to increase its testosterone production.

In addition, this herb has been used for centuries for ailments such as headaches, premature ejaculation, water retention, and dizziness. Also, some research indicates that it has properties that enable it to protect the liver and the cardiovascular system as well.

I get this herb from a product produced by Biotest labs called Tribex. This product also contains a very useful herb called Avena Sativa, which we will discuss below.

[ View Top Selling Tribulus Terrestris Products. ]

3 - Avena Sativa

Avena Sativa, better known as wild oat, is an annual grass, which is cultivated for its edible grain. It has the effect of increasing free testosterone levels (the testosterone that can be used by the body).

While the mechanism under which it exerts this benefit is not clear, it is suspected that it occurs through an increase in LH levels, just like Tribulus. Because there seems to be a synergism between Tribulus and Avena Sativa, Biotest Labs included both herbs in their product Tribex.

I take in 3 capsules twice a day on an empty stomach only from Monday through Friday.

[ View Top Selling Avena Sativa Products. ]

4 - Red-Kat

This is another product produced by Biotest Laboratories. It is another hormone free formula designed to increase the free testosterone levels in males. The formula is based on Eurycoma Longifolia Jack and Sclaremax. Eurycoma Longifolia Jack is a plant reputed to have aphrodisiac properties. It is commonly known as Tongkat Ali in Malaysia.

The effects of Sclaremax, the other ingredient in Red Kat, include its antithrombotic and antidepressant effects, as well as its stimulating effect on luteinizing hormone, resulting in the production of Testosterone (in males). I take 2 capsules of these with my Tribex (twice a day) only from Monday through Friday.


5 - 6-OXO

6-OXO, which is short for 3,6,17-androstenetrione, is a very powerful androgen metabolite that increases testosterone levels naturally through a suppression of estrogen levels (the hormone that females produce in high amounts and that gives them their female characteristics).

Believe it or not, males produce this hormone as well, mainly through the work of the aromatase enzyme which aromatizes (converts) the testosterone we produce into estrogen.

6-OXO works by binding to the aromatase enzyme and rendering it ineffective, something that corresponds in an increase in testosterone levels. I take 3 capsules of 6-OXO with my ZMA at night with the last meal. The product I take is made by ErgoPharm.

[ View Top Selling Anti-Estrogen Products. ]

Fat Burning Stacks

Before I discuss my favorite stacks for fat burning, keep in mind that in order to lose fat, one needs to follow a nutrition plan and workout program that is designed for that. Otherwise, these supplements will exert very little effects on your body composition. If you need help designing a program, be sure to check out my article Hugos Rules For Getting Lean In 8 Weeks.

Stack 1 - Good For People Sensitive To Stimulants

1 - Metabolic Thyrolean From Prolab:

When you go on a caloric restricted diet, your metabolism begins to slow down in an effort to maintain homeostasis (constant state) in the body.

The body accomplishes this through a reduction in active thyroid (T3) production and through a reduction of certain neurotransmitters in the brain like epinephrine and norepinephrine which play a role in keeping our metabolic rate high.

This formula from Prolab contains a clinically tested combination of ingredients that preserve or increase thyroid output and also provides the substrates needed for the production of neurotransmitters.

Metabolic Thyrolean is stimulant free so it can be used year-round. I like to take 3 caps twice a day, first thing in the morning and then at around 3pm, when I take my thermogenics of choice.

2 - Hot Rox From Biotest:

Hot Rox delivers six compounds that were stacked to increase thyroid levels naturally while maximizing fat mobilization, appetite suppression and mood enhancement; all things that contribute to the successful loss of body fat while keeping the energy levels optimal.

This formula has 50 mg of caffeine per serving (2 capsules) so it is another good choice for those of you who do not like stimulants.

I've stacked it with the Metabolic Thyrolean with good results and since I like stimulants, I take a 200mg tablet of Prolab Caffeine along with it. So in other words, my stack consists of 1 tablet of Prolab caffeine, 2 caps of Hot Rox and 3 Metabolic Thyoleans twice a day (1st thing in the morning and at around 3pm).

Because the formula does not down regulate your beta adrenergic receptors (these are the receptors where stimulants like caffeine and ephedrine operate at) the formula can be used year round as well.

Stack 2 - Good For People That Love Stimulants

1 - Lipo-6 From NUTREX:

Lipo-6 formula is a combination of several stimulants, which work by increasing your metabolism by stimulating an increase in noradrenaline.

An increase in noradrenaline is favorable as fat cells and muscles have an abundance of adrenoreceptors, which are the receptors to which noradrenaline binds to.

Once noradrenaline binds to the adrenoreceptors in the fat cells, a chain of chemical reactions occur (I won't bore you with the details) that result in the liberation of fatty acids (fat loss).

In addition, this formula contains guggulsterones, which help support healthy thyroid metabolism and bioperine which aids in increasing the absorption of nutrients and thus enhancing the effectiveness of the formula.

I like this product the most because it utilizes the HCL forms of the ingredients (as opposed to herbal forms) and in addition, it comes in a liquid capsule that releases the ingredients faster into the bloodstream. This is a strong thermogenic!

2 - Thyrocuts II From S.A.N:

Thyrocuts II is an actual form of thyroid (T2), which when taken, has a less adverse effect on the body's own thyroid production (it does not shut it down as badly as prescription T3), and penetrates into the inner membrane of brown-fat tissue and uncouples it.

Brown fat is the most stubborn fat in the body as the body likes to save it for cases of famine.

3 - Metabolic Thyrolean From Prolab:

This product is also useful for this stack, and I particularly like to include it here to protect from any small thyroid shutdown that may occur from supplementing with T2.

The way I take this stack is a serving of Lipo 6 first thing in the morning and at around 3pm along with 3 caps of Metabolic Thyrolean and 1 cap of Thyrocuts II.

NOTE:
I do not use this stack for more than 6 weeks as the body begins to get used to the stimulant based thermogenics after this period and also to prevent the body from getting used to needing T2 supplementation. After 6 weeks of use, I go to Stack #1 and stay on that one for at least 8 weeks before using Stack #2 again.

Pre Workout Supplements

When training for mass gains there are a couple of supplements that I alternate every month that have proven to deliver results in the form of more focus, energy and intensity in the gym along with faster recuperation in between sets and workouts:

1 - Labrada Super Charge

I take a serving of super charge 15-20 minutes before my workout when building mass and believe me that once it kicks in you feel it! Super charge has a variety of ingredients that enhance energy, strength, endurance, focus and recovery. If you have the money it is certainly worth a try.

2 - BSN NO-Xplode

Once I finish up with a can of the Super Charge then I switch to NO-Xplode. The goal of this formula is also to increase your focus, energy, pump and intensity in the gym.

I notice that by alternating between both formulas I keep getting the same effect from them. I take NO-Xplode 15-20 minutes before my workout and I am more than ready to go once it is time to lift.

You won't be disappointed with the results you will get.

Supplement Recommendations Summary

1 - Essential To Take

* Multivitamin/mineral complex taken with breakfast.

* Essential oils and monounsaturated oils as per nutrition section.

* 1 gram vitamin C taken with breakfast, lunch and dinner.

* Weight gain, whey protein powder or meal replacement powder for mixing with skim milk or water in order to make protein shakes.

* 200mcg of chromium picolinate taken with protein shake after the workout.

2 - Highly Recommended
(Only Useful If You Are Really Pushing Your Workouts To The Limit.)

# 2.5 grams of creatine before and after the workout.

# 3 grams of glutamine after the workout or at night-time before bed on non-workout days.

For Over 25 Year Old Trainees Who wish To Increase Testosterone Levels.)

# ZMA (1 serving with evening meal)

# Metabolic Diet TestoBoost (Four tablets per day. Can be taken at one time or two tablets twice a day, before training and/or before bed.)

# Nutrabolics HydroTest (With the enclosed oral syringe, dispense 6ml of HydroTest into mouth and swallow solution. HydroTest should be taken 15 minutes prior to training. For heavier training and competition, take a second serving of HydroTest upon waking.)

# 6-OXO (3 capsules at night every day)

NOTE:
There is no need to take all of these testosterone-boosting supplements at the same time. You could get great benefit from doing 6 weeks of one, 6 weeks of another and so on. But if you have the finances to use them all there is no adverse effects from doing so.

3 - Fat Burning Supplements
(To Be Used When Losing Fat Is The Main Goal.)

Stack #1

* Prolabs Metabolic Thyrolean (3 caps first thing in the morning and around 3pm)

* Biotests Hot Rox (2 caps first thing in the morning and around 3pm)

Stack #2

* Nutrexs Lipo-6 (2 caps first thing in the morning and around 3pm)

* SANs ThyroCuts II (1 cap first thing in the morning and around 3pm)

* Prolabs Metabolic Thyrolean (3 caps first thing in the morning and around 3pm)

4 - Pre-Workout Supplements

Labrada Super Charge one month alternated with

BSNs NO-Xplode the next.

Conclusion

I hope that this article has cleared the confusion as to what supplements to take. The key point that I want you to remember and I cannot emphasize enough is that the most important variables for making gains are your training, nutrition and recovery.

Once you have these variables dialed in then you will be amazed at the gains that you can make once you add the right supplements into your training program.

About The Author

Hugo Rivera is an ISSA Certified Personal Trainer, Sports Nutrition Specialist and Computer Engineer graduate from the University of South Florida. Hugo is owner of www.hrfit.net, an informational, free fitness and nutrition website.

Hugo is author of a self published bodybuilding e-book called Body Re-Engineering geared towards the natural bodybuilder and co-author of one of the most popular Men's Health book in the country (according to Barnes and Noble) called The "BodySculpting Bible for Men" and the very popular "BodySculpting Bible for Women".

Hugo also just released his new book called The Hardgainer's Handbook of Bodybuilding in March 2005 and also serves as a nutrition consultant to several professional football players and other elite athletes. Hugo serves as business consultant to many personal training studios as well and offers personalized diet and training programs through his website.

Hugo continues to publish several articles on the subject of health and nutrition in several magazines and websites and has been with Prolab Nutrition for over three years. Hugo competes as drug free NPC athlete at the National Level and his core supplementation has always consisted of Prolab products.


Lose weight, look great in 2010!





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Saturday, October 23, 2010

Supplementation For Maximum Growth - Part 1

By: Hugo Rivera

Not all supplements are created equal. In addition without a sound training and nutrition plan many supplements will not help. Find out here what the different categories of supplements are and which ones you need to use at all times.

When it comes to gaining muscle, most people think that supplements are the most important part of the equation. However, this could not be any further from the truth.

Supplements are just additions to an already good nutrition and training program. Nutrition and training are the most important components of a bodybuilding program, with rest and recovery next to them. Once all of those aspects of your program are maximized, then you can start thinking of adding supplements to your program.

Please understand that supplements do not make up for improper training, or lack thereof, or a low quality diet. Supplements only work when your diet and your training program are optimal.

Why Use Supplements?
Nutritional supplements are good because they prevent us from getting any nutritional deficiencies. The increased activity levels from your new exercise program will make your body have greater demands for vitamins and minerals, which will increase the probability of you suffering a deficiency without supplementation. Even a slight nutrient deficiency can sabotage muscle growth.

Can't we get all the nutrients we need from food alone? We cannot rely solely on food nowadays to provide us with all the vitamins and minerals that our body needs because the processing of foods before they get to the supermarket, cooking, air, and even light have already robbed your foods of most of the vitamins that they have to offer. If you are deficient in one or more nutrients your body may not be able to build muscle and burn fat properly.

Not all supplements are created equal though. Some your body always needs, others are more dependent upon what your goals are and what your budget looks like. Below you will learn what the different categories of supplements are and which ones you need to use at all times:

Basic Supplements
These are the supplements that you always need year round in order to gain muscle. If you have a limited budget, these are the only ones that you need to concern yourself with.

1 - Multiple Vitamin And Mineral Formula


Essential to insure that your body will operate at maximum efficiency. Why? Because on a very simplistic level, without vitamins and minerals it is impossible to covert the food that we eat into hormones, tissues and energy.

Vitamins

Vitamins are organic compounds (produced by both animals and vegetables)
whose function is to enhance the actions of proteins that cause chemical
reactions such as muscle building, fat burning and energy production. There
are two types of vitamins:

1. Fat soluble vitamins - they get stored in fat and therefore if taken in
excessive amounts will become toxic such as A, D, E, and K.

2. Water soluble vitamins - they are not stored in the body such as the
B-Complex and Vitamin C.

[ View All Vitamins ]

Minerals

Minerals are inorganic compounds (not produced by either animals or vegetables). Their main function is to assure that your brain receives the correct signals from the body, balance of fluids, muscular contractions and energy production as well as for the building of muscle and bones. There are two types of minerals:

3. Bulk minerals - Which are called this way as the body needs them in great
quantities in the order of grams such as Calcium, magnesium, potassium, sodium and phosphorus.

4. Trace minerals - Which are needed by the body in minute amounts, usually in the order of micrograms such as chromium, copper, cobalt, silicon, selenium, iron and zinc.

[ View All Minerals ]

Where Can You Get Vitamins and Minerals From?

I like simplicity and because of that I tend to get most of my vitamins and minerals from multiple vitamin/mineral packs.

The ones I personally use are the Prolab's Training Paks, which are loaded with potent levels of essential nutrients and bioactive compounds.

You have to be very careful with what type of vitamin and mineral formulas you choose as some don't always contain what the labels claim (thanks to unscrupulous manufacturers) and some come from such poor sources that they are not absorbed very well by the body.

Other Reputable Companies On The Market That I Have Used Include:

Twinlabs
EAS
Weider
Labrada
Shiff
Optimum Nutrition
Advanced Nutrition
Higher Power Nutrition
Champion Nutrition

2 - Protein Supplements

Because of hectic schedules it is impossible to eat the six perfectly balanced meals that are required to get in shape a day. Therefore, these supplements can be used as "fast food". They are easy to prepare (if it is a protein bar then no preparation is required) and most of the formulas that are available on the market today pay close attention to taste.

Having said that, there are many categories of protein supplements, so we will cover each category and discuss the correct way to use them. However, before we cover the different categories of protein supplements, let's talk about the different sources of protein found in these supplements.

Protein Sources

There are many sources of protein from which protein powders or bars are made of. Protein quality is measured by Biological Value (BV). BV is a value that measures how well the body can absorb and utilize a protein. The higher the Biological Value of the protein you use, the more nitrogen your body can absorb, use, and retain.

As a result, proteins with the highest BV promote the most lean muscle gains. Whey protein has the highest BV value, rating at 104. Egg protein is only second to whey rating as a 100 with milk proteins being a close third rating as 91. Beef rates as an 80 with soy proteins a distant 74. Bean proteins, due to the fact that are plant-based proteins, only rate a 49.

Now that we have discussed BV values, let's discuss each protein source in more detail.

Whey Proteins (Whey Concentrate/Whey Isolate)

I feel that whey protein is a great protein source for the following reasons shown in a growing number of studies:

1. It improves sports performance because it reduces stress and lowers cortisol levels (hormone that destroys muscle).
2. Improved immunity by increasing glutathione (GSH), which is a water soluble antioxidant found in the body.
3. Improved liver function in some forms of hepatitis.
4. Reduces blood pressure.
5. Can help fight HIV.
6. Helps reduce overtraining (which is linked also to low levels of GSH).

In addition to the above, we need to mention that whey proteins are highly digestible and have a better amino acid profile even than egg whites. So in other words, whey protein has the highest biological value (value that measures how well the body can absorb and utilize a protein) of any protein.

Having said this, whey is not the steroid-like substance that many advertisers would like you to believe, but based on the research I've looked at and on my own use of the product; I feel it is a valuable addition to one's diet for the reasons outlined above.

Also, you need to understand that all whey is not created equal. The whey that will give you the benefits described above has to be micro-filtered. Otherwise, it is just the garbage left after pasteurizing milk. Micro-filtration than has to be done at very low temperatures in order to allow for the production of high protein contents with no undenatured protein, minimum fat, minimum cholesterol and minimum lactose.

Isolates & Concentrates

In addition, there are whey isolates and whey concentrates. Whey isolates are sub-fractions of whey that are absorbed much more rapidly into the system. This is a good thing for post workout nutrition as at this time the body is in dire need of amino acids.

However, whey isolate makes a poor choice for during the day supplementation as if the body does not have a need for all of the amino acids that are released into the bloodstream, then it will use them for energy production as opposed to muscle building.

Also, it is important to mention that whey isolate does not have many of the health enhancing properties that are described above, as the expensive process required to produce whey isolate destroys many of the health/immune system enhancing sub-fractions such as the lactoferrins, beta-lactoglobulins, and immuno-globulins.

Therefore, for during the day use, a product consisting mainly of whey concentrate is your best bet while for after the workout, a whey isolate product would be a better choice.

[ View Top Selling Whey Concentrate Products ]
[ View Top Selling Whey Isolate Products ]

Egg Protein

Egg protein is a super bio-available protein second only to whey, as previously discussed. It is a slower released protein than whey, which makes it perfect for throughout the day use.

One thing that I like to do is mix some egg and whey protein for the most bio-available protein shake in the planet!

[ View Top Selling Egg Proteins ]

Milk Proteins (Calcium Casseinate/Miscellar Casein)
Milk proteins, just like egg proteins, are a highly bio-available protein source (slightly less BV than egg) that is slowly released into the blood stream.

Calcium Casseinate & Miscellar Casein

Calcium Casseinate is the regular protein that is found in regular milk and other dairy products.

Miscellar casein is the natural, undenatured form of casein found in milk. It is separated from milk by means of ultrafiltration, without the use of chemicals, which increases the amount of bioactive milk peptides that support immune function as well as enhance muscle growth.

A property of micellar casein is that it may have the ability to provide a steady release of amino acids into the blood stream, which makes it an excellent choice for a long lasting anti-catabolic (muscle protecting) protein.

[ View Top Selling Miscellar Casein Proteins ]

Beef Proteins

Beef proteins are slow released proteins that rate an 80 on the BV scale. While I don't know of any protein supplement in powder on the market that is made from beef proteins, there are beef liver tablets out there that do provide the benefits from beef proteins.

Beef proteins are abundant in blood building iron and also on B-vitamins, all factors that contribute to better nutrient utilization and energy production.

[ View Top Selling Dessicated Liver Proteins ]

Soy Proteins

Soy has been shown to exhibit positive health benefits for both men and women. Studies have shown they may reduce the risk of hormone-dependent cancers (breast, prostate, etc), and other cancers as well. Soy's primary health benefits include reducing high cholesterol and easing the symptoms of menopause (due to the fact that it contains estrogen like substances called phyto-estrogens).

Soy has also been shown to help with osteoporosis by building up bone mass. Because of this, I like to recommend 1 serving of soy protein per day for women but only for its health benefits.

However, in the muscle building department, I don't feel that soy is very useful, especially for men. First of all, its BV value is a distant 49, and second of all, since it has estrogen like substances, it could potentially reduce the utilization of testosterone through the binding of phyto-estrogens to the testosterone receptors.

[ View Top Selling Soy Protein ]

Protein Supplements

Now that we have covered the main proteins present in protein supplements, lets discuss the different types of protein supplements on the market.

Weight Gainers

Weight gainers are protein shakes whose protein source consists mainly of whey proteins (mostly concentrate with some isolate as well). Some also include other proteins such as milk proteins and/or egg. These products are characterized by their extremely high carbohydrate content; typically in the form of maltodextrin (a high glycemic complex carb) and fructose (simple sugar originating from fruits).

Weight gainers were very popular back in the 90s but their popularity has died mainly because most people do not have the fast metabolism of a hardgainer; so as a result, a high carbohydrate diet applied on a person with over 10% body fat typically leads mostly to fat gains instead of muscle mass gains. For hardgainers however, and bodybuilders who are below 10% body fat, these products be very useful for getting in the amount of quality calories required to gain quality muscle.

They are best when used for the mid-morning, mid-afternoon and post workout meals as the carbohydrate content is of a fast released nature. They can be mixed with fruit juice or skim milk, and in order to increase the calorie content the use of flaxseed oil and fruits is invaluable.

My favorite weight gainers on the market are:

Prolab's N-Large II (the most popular one on the market)
Beverly International's Mass Maker
• Twinlab's Gainers Fuel 2500
Champion Nutrition's Heavyweight Gainer 900
Weider's Mega Mass 4000
• Clark Bartram's X-Treme Size
EAS Mass Factor

This is not a comprehensive list by any means, but rather a list of the products that I know are good. The fact that a product is not on this list does not mean that it is not a good one.

[ View Top Selling Weight Gainers ]

Meal Replacement Powders (MRPs)

These powders are lower in calories due to the fact that they have way less carbohydrates than weight gainers. They were created after the realization that most of the population does not have a weight gain problem and therefore the weight gainers on the market were of little use to them.

Protein-wise, most are composed of whey proteins but there are many new formulas now on the market that consist of a protein blend of whey and milk proteins. Typically, the carbohydrate component used to be maltodextrin, yielding around 25-27 grams of carbohydrate per serving, but the newer generation formulas consist of slower released carbohydrates like brown rice and oats in order to make the product lower glycemic in nature.

Also, essential fatty acids have been added as well as a vitamin and mineral profile. While these products are too low in calories for most Hardgainers, they can use these as long as they add other ingredients such as fruit, skim milk and essential fats in order to increase the caloric base.

My favorite MRP on the market, by far, is Prolab's Lean Mass Complex, as it is instantized (you can mix with liquid and a spoon), and has a unique cinnamon oatmeal flavor.

In addition it contains essential fats, a slow released carbohydrate matrix and a protein blend of whey proteins and miscellar casein. Other good products I like are are:

Beverly International's Ultra Size
Champion Nutrition's Ultramet (the vanilla flavor is excellent)
EAS' Myoplex (though it is very hard to mix)
Labrada's Lean Body

Any of these products can be used throughout the day in between meals or after the workout.

[ View Top Selling Meal Replacements ]

Protein Powders

Protein powders are just powders that consist mainly of protein (typically whey protein is what is sold these days but you can also find blends). Typically, they contain no more than 5 grams of carbohydrates per scoop and 20-25 grams of protein (per scoop). Calorie wise they consist of anywhere from 100-125 calories.

Good sources of these powders are:

Prolab's Pure Whey (available now also in Cinnamon Oatmeal flavor)
• EAS MyoPro (chocolate being my favorite flavor)
Next Nutrition Designer Protein
IronTek's Essential Protein

The powders just mentioned are mainly whey protein concentrate. The best isolates in the market are:

Natures Best Zero Carb Isopure
Prolab's Isolate

My favorite blends in the market of whey proteins with slower released proteins are:

Beverly International's Muscle Provider (whey and egg blend)
• Prolab's Protein Component
(also available in my favorite Cinnamon Oatmeal flavor)

I love protein supplements because of the many uses that they have. For instance in the morning I like to have oatmeal with Cinnamon flavored protein powder. One can also use them to add more protein to either a meal replacement powder or a weight gainer. Alternatively, one can also use them for creating a home-made weight gain formula.

So now, which protein product should you choose? If trying to gain weight then a weight gainer for sure. If you are looking to have a full meal consisting of carbs, proteins and some fats then an MRP is your best bet. If on a budget then the best way to go is to buy a 5-lb tub of protein powder.

[ View Top Selling Protein Powders ]

Protein Bars

These are bars made out of any of the protein sources listed above. The carbohydrate mix is usually a combination of glycerin (which is not really a carbohydrate but a sugar alcohol) and sugars.

They are low in calories compared to a weight gain shake and typically contain less than desirable fats. If trying to lose fat, then limit their use to once per day at the most.

If doing a competition then I would not touch them. The ones I like most in the market today are:

• Premiere 1 Odyssey Bars
• Labrada's Lean Body Bars
Met Rx Protein Plus Food Bars
Worldwide Pure Protein Bars
EAS' Myoplex Deluxe Bars

[ View Top Selling Protein Bars ]

Beef Liver Tablets

These tablets are a great source of beef liver and bodybuilders have been using them for decades in order to obtain the values offered by beef proteins. The key thing for liver tablets to be useful is that they need to be manufactured with the highest grade of beef liver and they also need to be purified from the fat, cholesterol and other impurities that are contained in the liver.

When it comes to beef liver tablets the best ones in the market, in my opinion, are Beverly International's Ultra 40 because they contain the highest grade of beef liver and have been purified and processed to contain forty-five times the nutritional amount of whole beef liver.

The way to use them is to add 3-4 tablets per meal. Each tablet adds an additional 2 grams of protein from beef liver to your meals.

[ View Top Selling Beef Liver Tabs ]

3- Essential Fatty Acids

Essential fatty acids, Alpha Linoleic Acid (Omega-3s) and Linoleic Acid (Omega-6s), are fats that need to be consumed through one's diet as the body cannot manufacture them. They are most important as they are involved in several key body functions such as energy production, fat burning, brain and nerve tissue development, mood regulation, insulin metabolism, hemoglobin production, etc.

In addition, these fats have some interesting properties such as anti-inflammatory properties, anti-lipolitic properties (prevention of extra calories being stored as fat), reduction in allergies, and immune system strengthening.

Where Can You Get EFA's From?

So having said that, where can one find EFA's? Salmon and flax seeds are high on the Omega-3s. If you do not consume any of these items, then either flax seed oil, flax seed oil capsules or fish oil capsules would be a good idea to add to your supplements program. Omega-6 fats typically do not need to be supplemented as they are easily found in poultry, eggs and whole-grain breads. Typically, one's diet is abundant on the Omega-6 but lacking on the Omega-3's.

My favorite EFA product is manufactured by a company called Pride Nutrition which has a blend called Premium EFA. In addition to Essential Fats, this blend also has CLA (conjugated linoleic acid) and GLA (gamma linolenic acid). These two fatty acids are showing very promising studies for weight loss and joint lubrication.

What I like the most about this product is the fact that they added the Lipase enzyme, which helps with the absorption and digestion of the fats. This product is the only one I have ever tried where you do not end up burping the oil a few minutes after you take the capsules.

Other products I like are Serrano Labs Alpha Omega-3s, which is also an excellent product. For CLA only capsules I like Prolab's Enhanced CLA which also has some flaxseed oil in order to provide some Omega 3's.

[ View Top Selling EFA Products ]

4- Vitamin C

Vitamin C is a water-soluble vitamin that improves your immune system and helps you recover faster from your workouts by suppressing the amount of cortisol (hormone that kills muscle and aids in the accumulation of fat) that is released by your body during a workout.

This is the only Vitamin that I recommend to be taken in mega doses quantities. Remember that since it is a water-soluble vitamin, it will not get stored by the body. Research shows that if taken an hour before a workout (1000mg dose) it significantly reduces muscle soreness and speeds recovery after a workout.

I recommend a total of 3000 mg per day of Vitamin C. If your multiple vitamin pack already has 1000 mg, and you take this in the morning, then all you need is an extra 1000 mg at lunch and 1000 mg at dinner.

A good Vitamin C that comes in 1000 mg capsules at a super awesome price (250 caps at $10.49) are produced by Higher Power Nutrition.

[ View Top Selling Vitamin C Products ]


5- Chromium Picolinate

Chromium Picolinate is a mineral that may enhance the effects of insulin, the hormone that pushes amino acids (protein) and carbohydrates into the muscle cell. As we have previously discussed, insulin is one of the most anabolic hormones in the body; it determines if the food that you eat is going to be used for muscle production, energy production or fat production. When insulin is secreted in moderate levels, it aids in muscle and energy production.

In excessive levels it only promotes fat storage. Chromium Picolinate may upgrade insulin's capability to produce muscle and energy by making the cells in the body more prone towards accepting this hormone (in other words, enhancing insulin sensitivity). In doing so, it may help you to gain muscle and lose fat faster as insulin will now be able to deliver the desired nutrients to the muscle cell.

Chromium may also keep blood sugar levels stable, thereby preventing insulin levels from going high enough to begin promoting fat storage. Again, chromium only works if we follow a proper diet. Also, while it is not the magic bullet that it was claimed to be for building muscle back in the early 90's I still feel that it is useful for ensuring that our insulin sensitivity is at its peak.

Sources

Again, I like Higher Power's Chromium Picolinate due to the quality and awesome price.

Quantity:

200 mcg with the post workout meal and with breakfast on days off.

[ View Top Selling Chromium Picolinate Products ]

Supplement Recommendations Summary

Essential To Take

MultiVitamin/Mineral Complex taken with breakfast.
• Essential Oils, at least 14 grams per every 100lbs of bodyweight.
• 1 gram Vitamin C taken with breakfast, lunch and dinner.
Weight Gain, Whey Protein Powder or Meal Replacement Powder for mixing with skim milk or water in order to make protein shakes. (Needs vary depending on diet).

Until next time, take care and train hard!

About The Author

Hugo Rivera is an ISSA Certified Personal Trainer, Sports Nutrition Specialist and Computer Engineer graduate from the University of South Florida. Hugo is owner of www.hrfit.net, an informational, free fitness and nutrition website.

Hugo is author of a self published bodybuilding e-book called Body Re-Engineering geared towards the natural bodybuilder and co-author of one of the most popular Men's Health book in the country (according to Barnes and Noble) called The BodySculpting Bible for Men and the very popular BodySculpting Bible for Women.

Hugo also just released his new book called The Hardgainer's Handbook of Bodybuilding in March 2005 and also serves as a nutrition consultant to several professional football players and other elite athletes. Hugo serves as business consultant to many personal training studios as well and offers personalized diet and training programs through his website.

Hugo continues to publish several articles on the subject of health and nutrition in several magazines and websites and has been with Prolab Nutrition for over three years. Hugo competes as drug free NPC athlete at the National Level and his core supplementation has always consisted of Prolab products.

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