Posts tagged Weights
Creatine Questions, Everything You Need Answered
Oct 20th
methionine and glycine.
Does creatine work? Well no supplement 'works' per se; supplements merely 'supplement'; but, yes, creatine, when consumed in correct doses, will help the individual receive the desired effects. Creatine is probably the most scientifically researched sports supplement ever, providing strong evidence that it helps improve performance. However, a few individuals do report that they have not noticed any notable improvements from using creatine.
What does creatine do? Creatine has a number of major functions as a sports supplement. All of these functions revolve around its function as an energy replenisher through it forming the creatine phosphate molecule.
ATP is replenished by Creatine. When broken down the molecule releases energy for the muscle to contract. When used, ATP must be replenished by re-acquiring phosphates. CP acts as a transporter for phosphate. CP removes its phosphate to ATP freeing creatine to form the bi-product creatinine for excretion from the body.
Many studies have shown that higher amounts of creatine present in muscle cells, the more effectively ATP can be replenished, so more ATP is available for energy. The result of this is creatine lets you have more energy to rep heavier weights at higher intensity.
Creatine loading - what is that? This is when a person takes a high dose of creatine for the first few days/weeks. After this period, a lower maintenance dose can be taken as the creatine has now built up in your system. A few studies have been conducted and prove this method to be most beneficial as it achieves a higher concentration of muscle CP than by taking only a maintenance dose alone. The following loading phase is often considered to be the most cost effective and optimal. 10g per day - Week One 5g per day - Week Two & Three 3g per day - Thereafter as maintenance
How long until I notice the effects? This is really specific to the individual. Usually with the cell volumisation effects, an increase in your weight should be noticeable in the first week. Your muscles will begin to feel fuller, you should feel more energy at the gym and will be able to lift heavier weights within a week or two. Size and strength gains from creatine are usually more noticeable within the first month of using creatine.
How much should I drink when taking creatine? There is no exact figure, but a good fluid intake is crucial for your health and athletic performance, irrespective of whether you use creatine or not. Drink regularly and plenty daily, normally at least 2 litres each day. Thirst is never a good sign.
Can you drink alcohol while using creatine? A small amount of alcohol consumed whilst using creatine is ok, as long as it is not too regular. The main problem with alcohol is that it can be a diuretic at higher intakes, so if you do drink make sure you drink plenty of fluid to keep hydrated afterwards.
What are the side effects of creatine? Creatine monohydrate has been shown in numerous studies to be, safe, even in large quantities, nevertheless there are some side effects of creatine which you need to be aware of before commencing its use. Headaches and Nausea have been reported but this can easily be rectified by drinking plenty of water. At least 2 litres every day.
Is creatine supplementation for me? The aim of this article was for you to make up your own mind to answer this final question. Creatine is the most researched of all sports supplements and is still raved about by many sports people of different disciplines and definitely has a role in bodybuilding. However, despite the scientific hype, creatine is not the be-all-and-end-all of supplements in bodybuilding, as you can build an excellent physique without ever touching it. It is certainly no replacement for a good diet and more fundamental supplements like quality protein powders. It definitely may be worth giving creatine monohydrate supplementation a try to see for yourself, and I do not doubt that you will see and feel positive results.
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Home Gym: The Gym At Your Convenience
Feb 5th
Do you want to be in perfect shape to win a prom or Valentine's date? Are you dreaming to have that gorgeous muscular body women would die for? Of course, everybody wants to have that ideal look but usually you do not have time for gym because of your busy schedule. Well, do not worry for there is an answer to your problem - build a home gym of your own.
Before building your home gym, there are several factors that you need to consider. First, you should know what your goals are. Do you want to have lean or sexier legs? How about a sexier tummy? Do you want to enhance your biceps or triceps in your arms or you want to have muscles abs? Are you exercising for more strength or endurance? Or do you simply want to lose weight? The answers to those questions are very important because it will help you decide on what fitness equipment you need to purchase to achieve your desired goals.
Choosing the Right Equipments. Naturally, walking and running outdoors is fun and adventurous and it is always good for the heart. But if going outdoors is simple not possible, another option you have is the treadmill. This fitness equipment is widely known for its use in helping people burn their fats and lose weight.
Nowadays, there are treadmills especially designed to help you build stamina and create a pleasurable experience for your cardio workouts. There are also treadmills built with continuous motor so that it will run smoothly for a long period of time. Others have computerized programming for your various walking and running experience. To protect your knees, ankles and feet, you may want to check if the deck of the treadmill is properly cushioned.
If you want to build strength, weight lifting equipments are a good choice for you. A power rack, bench press, barbell and plates are must haves for your home gym. Just make sure that you have enough space so that the barbell will not hit the ceiling when you do overhead press. Also, make sure that you have good flooring to prevent damage on the floor and minimize noise whenever the barbell hits it.
If you want to work on both of your arms and legs, it will be nice to have an elliptical trainer. Its dual action helps optimize the energy lose from your arms and legs during exercise. It is also good for the bones because it builds density and helps prevent osteoporosis. This equipment also suits people with joint problems. Lastly, it doesn't require much space.
Creating your personal gym would be of good advantage for you. It saves you time because you do not have to drive to the gym club every week just to exercise. It saves you money because you need not pay for expensive gym membership fees. It also gives you much freedom because you can choose to exercise any time you want depending on your busy schedule. If it rains or snows outside, you have the convenience of having your gym inside your house. It surely is a great investment you will not regret as you reach the kind of body you have always been craving for.
Staying fit and slim is your soul goal as you want to stay healthy all the time. This is why home gym suits its purpose as you do not have time to visit regular gyms. Or you may want to try body solid.
