Bodybuilding Protein Quality

All bodybuilding proteins are not created equal... so how do we measure the real quality of our protein intake?

We need bodybuilding protein quality of the highest order to feed the muscles and this is based on the content of amino acids in the protein. There are a few methods that are used to measure protein quality and you have probably seen these either on ads for supplements or on the protein powders themselves.

 PDCAAS: Protein Digestibility Corrected Amino Acids Score

This is a method that first looks at the content of amino acids resident in a protein and then adjusts this score based on the overall digestibility of the protein. The digestibility of a protein is important because this effects how much protein you will need to eat to achieve the same results. For example, the digestibility of animal protein is more than 90% which means that this amount is broken down and absorbed by the body and may be used for creating new protein and amino acids in the body. Though, the vegetable protein sources contain protein, the difference is that they are less easily absorbed.

Of the protein in fruits, vegetables and grains between 60 and 90% can be used by the body as it is only this amount that can be digested. Lets say you have a plate with a pile of rice and re fried beans and a plate with a lean T-bone steak. Lets also say each plate has the same amount of protein on it.

You would notice straight away that there is a ton of rice and beans and not too much steak. This is because there is already less protein per volume of rice and beans – so you need to a larger quantity.

But more than that, you have to make up for the fact that maybe 30% of the protein you do find in the rice and beans will not be absorbed by the body – again, this means you have to eat more just to get the same protein as from the steak.

This is great if you like rice and beans… But wait a minute, what if I want a quick protein fix say before or after working out? And what if you happen to be a vegetarian?

This is where the fortified Soy protein and Whey protein powders are useful. Back to the PDCAAS… the highest score possible is 100 and this perfect score is made by egg whites, skimmed milk powder, tuna and ground beef. Soy protein powder has a score of 94.  

Protein Efficiency Rating PER

We want to know which sources of protein enhance gains in lean muscle weight...... this is the PER, and the benchmark is egg white protein as this is a complete protein containing all 8 essential amino acids in the correct proportions to encourage and support tissue growth.

 The Biological Value BV

The BV measures how useful a protein is for promoting growth and repair......again egg whites are the ideal in that they have the highest BV of any food… but just because a food does not have a high BV doesn’t mean it is not useful, it may just be more useful as a fuel.

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Can You Test Anaerobic Creatine Performance?

To find out whether creatine works we need to effectively test anaerobic creatine performance levels with and without supplementation.

To test anaerobic creatine performance would show any benefits of supplementation. Previous studies have already shown that creatine phosphate is increased within the muscles of subjects who have supplemented with creatine monohydrate.

For example, an academic study has shown (Harris, et al., Clin. Sci. 83 1992 : 367) using eight weight-trained men (average age 29; average weight training experience 10 years that taking dietary creatine supplements increased anaerobic capacity but not anaerobic power. Subjects performed 3 successive 30-second trials interspersed with 5-minute rest periods, before and after 14 days of creatine or a sugar glucose placebo. Subjects were randomly assigned supplementation in a double-blind fashion.

Blood samples were obtained and examined for plasma ammonia two minutes after each trial. These were compared and the results revealed that anaerobic power was not affected by either treatment.

However, post treatment anaerobic capacity was greater for all within the creatine group. This finding shows that creatine assists in a weight training program by allowing greater intensity of effort for a longer period of time before exhaustion. This then leads to,  

Faster gains and ultimately greater strength

Or power resulting from the increased anaerobic capacity. But how about a longer term test over a few months – what does this show? A study carried out by Theodorou as part of a doctoral thesis looked at the effect of longer-term creatine supplementation on muscle metabolites and athletic performance of 8 male physical education students following creatine loading (5 g x 5 times per day x 4 days).

A significant increase in creatine phosphate within the subject’s muscles was noted and average power improved significantly by 5.1 % . Creatine loading increases the levels of muscle metabolites (Creatine and Creatine Phosphate) and as a result anaerobic performance increases.

But it is important for a maintenance dose to be taken daily as when this is not consumed muscle metabolite levels return back to normal after a month, although the increases in anaerobic performance are maintained for one month.

On the other hand, when a daily maintenance dosage is taken (5g) the beneficial effects on both the muscle metabolite levels and anaerobic performance are maintained for at least 2 months after the loading phase. There is one way to test anaerobic creatine 's positive effects in yourself and that is by creatine cycling .........or see more creatine facts here.

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The Advantages of Creatine

Unlike many other bodybuilding supplements the advantages of creatine are well documented Creatine has been rather spoil in the level of attention it has received since showing up on the mainstream bodybuilders’ radar around a decade ago.

 The best recorded results were found to be in increasing absolute strength (measured by one rep bench press) and also the number of reps performed with a 70% maximum weight. Also, performance was enhanced on maximum power output on short burst 6-second cycling sessions. This suggests one of the advantages of creatine is that sprinting or any athletic activity where short burst power is required would benefit from supplementation.  

Will it increase lean muscle mass?
The majority of studies report that creatine supplementation increases lean bodymass. This occurs whether the participants in the studies exercised or not. However, greater increases were observed in individuals undertaking a weight training program. Typical results from studies show that during the ‘loading phase’ of creatine supplementation increases in musclemass of between 1-3kg can be expected. During a 12 week cycle of supplementation...  

Gains of around 4-5kg can be expected.
Much has been speculated on whether these muscle gains are ‘genuine’ or ‘real’ when the processes involved in creatine synthesis involve water to be drawn into the muscles.  

Is this not simply water retention?
Well, studies show that initially this may be the case… however, with longer term supplementation, over a month or more, the advantages of supplementation show up and the gains in muscle mass have been found to be greater in the group supplementing than in the control groups – and both groups had the same water retention.

 An answer may be found when you look at the process at work when creatine supplementation increases the concentration of Phosphocreatine in the muscles. Water is drawn into the cells, increasing muscle fiber thickness by around 15%.

This stretches the cell membrane and is thought to trigger an anabolic (protein synthesis leading to lean tissue growth) reaction at this point. Researchers have found that in resting conditions and at high dosages, Creatine enhances Growth Hormone (GH) secretion, The same response as intense exercise which also stimulates GH secretion.

The same researchers felt that the effects of creatine on GH could be viewed as one of creatine's anabolic properties leading to the lean mass and strength increases observed after supplementation. Here is some more on the the advantages of creatine.....Or see more creatine facts here.........

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Discover the Latest Bodybuilding Weight loss Supplements That Really Work

Discover the Latest Bodybuilding Weight loss Supplements That Really Work...Even While You Are Sleeping!

At last.......you’ve arrived at the source for bodybuilding weight loss supplements that really work and pose minimal health risk.

Glucomannan

Remember the benefits of a fibre rich diet…makes you feel full…bulks up food and also controls your insulin response to stop those carb cravings. You can get this effect from eating vegetables, lentils and beans…but if you want a super food that will help you lose weight look at glucomannan fibre.

3 grams per day can induce weight loss of 2-5lb per month with no other change in diet or exercise. You may find this herb only available as ground Konjac fibre (it is composed of 60% Glucomannan).

Chromium Compounds

This is the proven ‘metabolism mineral’ – Chromium Picolinate and the form bound with vitamin B3 called Chromium Polynicotinate both enhance metabolic rate. A normal dose is around 200mcg per day. This mineral evens out the appetite and boosts energy levels – which reduces food cravings.

Hydroxycitric Acid (HCA)

HCA works by inhibiting the enzyme that converts sugars to fat. As carbohydrate is broken down during digestion fuel or glycogen is produced and any excess converted to fat by an enzyme called ATP-citrate lyase. HCA blocks this enzyme from working and so glucose levels increase and that sends chemical messengers to the brain giving you that full up feeling.

Sometimes HCA is combined with Chromium compounds to enhance the effect. HCA in 250mg three times daily is a usual dosage.

Many studies have shown the effectiveness of HCA and in one eight week ‘double blind’ study the average weightloss was 11.1lb per person as against 4.2lb on placebo (a diet and exercise regime was followed also). So, as part of a proper diet and exercise program this stuff works.

Herbal Supplements

You might see these herbs form part of the list of ‘active’ ingredients in bodybuilding weight loss supplements and…that’s ok! They are often combined to increase the effect.


Guarana Seed Extract

Guarana contains seven times more caffeine than coffee. It if often found in herbal weight loss supplements, so if you are caffeine sensitive it is best avoided. However, combined with other ingredients it can stimulate a thermogenic response and aid weight loss.

Green Tea Extract

This extract is often found in bodybuilding weight loss products. The Green Tea extract has strong anti-oxidant properties so is useful anyway if you are undergoing a weight training program as it will reduce muscle soreness and reduce recovery time. It has also been shown to have the benefit of inhibiting cancer growth and reducing heart disease risk.

The active ingredient of Green Tea are chemicals called catechins…and these stimulate a thermogenic effect in the body – burning calories from the digestion of food. Results of studies have shown that more energy is taken from fat stores and metabolism increased by a statistically significant amount by use of the Green Tea extract.

An effective dose is equal to taking about three cups of Green Tea.

Yerba Mate (or simply ‘Mate’)

The effects are to control appetite and also to act as a mild diuretic. The short term usage of Yerba Mate is safe when taken in small quantities…less than 50mg doses…

Please though do not mix these supplements with caffeine, antihistamines the amino acids Tyrosine and Phenylalanine, cheese, chocolate or beer. Why not check out the best selling Diet Supplements Revealed if you are really serious about bodybuilding weight loss.

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Bodybuilding Weight Loss

Make light work of bodybuilding weight loss in snack sized portions

Whether you are an old hand at bodybuilding weight loss for contests or just need tips and advice to get and stay lean we’ve put together a handy guide for you.

Bodybuilding weight loss is all about knowing the facts – and taking consistent action.
We lay the foundation for your future success here. Of course, there is more to trimming down fast than a few exercises you need an integrated program.

Take your pick of the tips here and don't forget that other secret ingredient, motivation. You will need some goals and some way of measuring progress. Using a skin fold caliper is a popular method to accurately keep track of progress, check it out.

Simple Bodybuilding Weight loss Tips
Why not start with the easiest weight loss tips, and see some success with these, then build from there? Will Brink tells you how in this article.

Fat Essentials for Bodybuilding Weight loss
Get the lowdown on fat as fuel! - The Essential Fatty Acids Omega 3 and Omega 6 - Can you have too little body fat?

Thermogenics and Metabolic Rate for Weight loss
If bodybuilding weight loss was a computer the password would be thermogenics and metabolic rate

Safe Weight loss Supplements That Work
The source for bodybuilding weight loss supplements that really work and pose minimal health risk

Bodybuilding Weight loss Diet Strategies
Just the facts on bodybuilding weight loss strategies that work

Essential Diet Tips
Here are a few pointers to change your diet to optimize it for bodybuilding weight loss, we’re talking
trimming around the edges

Effective Weight loss Exercise Tips
This is the engine room of your assault on fat, making a few easy changes to your routine is going to
make all the difference,

Exercise Program for Bodybuilding Weight loss
We’re going to keep things simple.....forget complex routines, keep it simple so you know how you’re progressing

Dangers of Weight loss Supplements
Here we look at bodybuilding weight loss supplements that pose potential health risks

Bodybuilding Weight loss Troubleshooter
Bodybuilding weight loss seem impossible? Struggling to lose the fat but retain the muscle?

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Hermogenics and Metabolic Rate

Fat Essentials for Bodybuilding Weight loss - Fat as fuel!

Less is more when it comes to bodybuilding weight loss. Fat is fuel, but think of it as a reserve tank! Your body’s fuel of choice is the glucose in your blood and glycogen in your muscles – which comes from carbohydrates. Fat can be burned off under the right conditions. Aerobic exercise like swimming or running will stimulate fat to be mobilised as fuel.

This does take between 20-40 minutes of exercise to kick-in as Oxygen has to be present for your body to use fat as fuel.

Here is the good news… More exercise and better aerobic fitness means fat is used more easily as fuel. The reason is aerobic exercise – any exercise where you get out of breath – encourages production of these two molecular helpers:

(1) Myoglobin – which gets oxygen into your muscles and (2) Hormone Sensitive Lipase – which breaks down fat for fuel.

The low down on fat

Fats in your diet should only count for 15-30% of total calories. The more fat you eat the more you keep, it's that simple. Its so much more easy for your body to convert dietary fat into body fat that convert carbs or protein to body fat. So, your first goal is identifying the main source of dietary fats and reducing them. The goal you should aim for is ‘no added fat’. You might want to start with cutting down on or preferably eliminating dairy products (except maybe skimmed milk).
Not all fats are created equal though, the following are seen as 'good fats':

Mono-unsaturated Fats

Sources are olive oil, nuts and seeds. They have great general health benefits and can reduce cholesterol.

Essential Fatty Acids – Omega-3 and Omega-6

Omega-3 fatty acids can help to increase strength and performance by improving aerobic metabolism. They are “essential” because the body cannot make them itself. Lots has been written about the all round health benefits of omega-3s including clearing up mild depression and even reducing anti-social behaviour. But we’re interested in bodybuilding, no problem – omega-3 are your best friend. Here’s why…

Reduced blood viscosity for more nutrients and oxygen to muscles allows increased exercise intensity. They are anti-inflammatory and assist post work-out healing.

Saving the best ‘til last…Improved Growth Hormone release and the maintenance of an anabolic environment in your muscles. All round, omega-3s need to be in your diet.

We’re talking oily fish here, sardines, mackerel or herrings. If you’re a vegetarian… then there’s flaxseed oil, green leafy vegetables like spinach, nuts and tofu. But if that doesn’t get you excited why not try a supplement? There are plenty of supplement makers out there who would love to sell you a stack of omega-3 caps.

But proceed with caution. What you will not hear is that occasionally they could be from impure sources or contain heavy metals like cadmium or lead. So what to do? Eat the fresh foods above and if you must supplement, use them occasionally.

The dangers of too little fat!

Around the 5% body fat level bad things start to happen. If you are trying to ‘make your weight’ for competition or are dieting for a contest here are some things you need to know.

For the fellas, testosterone levels fall off leading to loss of libido and ultimately muscle mass. For the ladies, there is a risk of a hormonal imbalance that can cause amenorrhoea (absence of periods), this is triggered by low body fat levels, usually below 15% and ultimately this can lead to loss of bone minerals which can weaken bones and leave them vulnerable to stress fractures. The results of very low fat diets are not pretty. The lack of essential fatty acids leaves the way open for poor hormonal balance and skin conditions. Very low fat diets will lead to a lack of the fat soluble vitamins A, D and E. The muscles glycogen stores will become run down leading to fatigue, poor recovery and worst of all, muscle breakdown.

All of the above mean that if you are a serious about getting really lean a sound bodybuilding weight loss supplement program is necessary, together with periodicity.

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Try the Top Bodybuilding Weight loss Diet Tips and Strategies

Just the facts on bodybuilding weight loss diet strategies that work.

If you get just one or two new diet ideas from a quick browse here it will be time well spent.

When you've seen all these tips, take a look at the bodybuilding weight loss tips sheet
Remember these key guidelines when choosing foods where there is no nutritional information available. Maybe you’re out and about and really need a snack.

We are avoiding fats remember

A calorie is a calorie wherever it comes from but remember that many processed foods are super concentrated sources of nasty hydrogenated vegetable fats. These can contain trans-fatty acids which are proven to promote heart disease.

Cholesterol should be kept to a minimum. It is only found in animal products. So, if you have a high protein diet and have chosen egg protein as your primary source – separate the yolk and just use the egg whites. This might seem a waste but is easy. You are losing some B vitamins but the main idea is to trim the cholesterol.

Something to watch if consuming more than half a dozen egg whites a day is that they can bind with biotin and other neurotransmitters in the brain leaving you low on the ‘feel good’ factor. So it’s an idea to alternate your protein sources every week or so – with, for example, whey or soy protein.

Instead of cutting out dairy foods altogether why not just choose the lite versions – low fat yoghurt, skimmed milk.

When choosing lunch meats for sandwiches trim the fat or select turkey breast or another lean alternative. A lot of prepackaged meats have a high water content. Why not try the dry cured variety – just watch for the salt content.

Choose chicken, turkey or fish over red meats like steak. Sure steak does have a high creatine content naturally, but we are looking for the optimum low fat strategy for bodybuilding weightloss and this means choosing low fat meats and supplementing where necessary.


Give it a Break-fast

Lets face it…Who doesn’t skip breakfast at least once a week? If you want to make progress…and fast then you must have something to eat first thing

It doesn't matter what it is – just grab something!

This will have two effects. You will get into the habit of eating something... you can then work on eating more of the right things for breakfast.

A high protein shake, porridge oats or cereal and a banana or a couple of apples. The shake is easy and if you’re dedicated you might want to go for the egg whites option as your first protein meal of the day (try microwaved scrambled eggs).

Take a look at the power breakfast diet ideas in body building weight loss diets…

Try and go for about a third of your daily calorie intake at breakfast. Front load your calorie intake to the start of the day. This is going to kick start your metabolism and has an added bonus. Know what that is? You are not going to have that mid morning sugar craving…which must be satisfied.

You could also spread breakfast over a couple hours. Split it in two and take out the second half with you. Say fresh fruit and protein bar. Of course, all this should be planned with near military 

discipline…

Something is always better than nothing

The strategy to use is this…have a good selection of breakfast items ‘in stock’ at home. Then have a base ‘must have’ item that you prepare or grab on the way out the door.

Sugar and snacks

Sugary and fatty foods usually go hand in hand – but they taste so good! Try and replace these slowly – don’t build them up into a special treat but instead develop a taste for some types of complex carb foods. It doesn’t have to be a banana... why not choose a cereal bar or nuts and raisins.

Whoa... that not exciting enough?

There are some tasty well balanced meal replacement bars now.
Remember…aim to cut the calories from fat but maintain a balanced intake of protein and carbs.

More on carbs

We are talking fat loss here…didn’t you think carbs were the bad guy? Who told you that? Well, carbs are king when it comes to bodybuilding weightloss.

Carbs restock your energy stores which means more fuel for intense weight training which means more bodyfat mobilised and burned off…building more muscle that can be used to metabolise fat…a great virtuous circle.

More carbs mean that protein is not going to be used as fuel which means it can do what it does best and repair and build muscle tissue.

Carbs take more energy to breakdown and assimilate into the body – much more than fat which means less calories left over to be stored as fat.

Most complex carbs are high in fibre, fibre is hard to digest, it takes more calories to breakdown and also stimulates the release of appetite suppressing hormones.

So how much is enough? At least 5 grams per kilo of bodyweight daily, as long as you are doing regular weight training and aerobic workouts.

Protein

Lets say you are really cutting back on the calories... you want to see results, and fast. Cut right down on the fat intake, take 1-2 grams of protein per kilo bodyweight and keep the carbs up. This will give you the optimum fat burning result for bodybuilding weightloss…muscle retaining combo…of course there are some little helpers to make things easier, but the foundation is getting the right balance of low fat, protein and carbs.

This is key.

Before you even think about a bodybuilding weightloss supplement, get the groundwork down…make it a habit…then take it from there with the bodybuilding weightloss supplements.


Energy deficit…

Bodybuilding weight loss is about creating an energy deficit…we are talking a fine balance here but maintaining energy expenditures above energy intake. Simply, do slightly more aerobic work and eat slightly smaller amounts – keeping all else equal. No need to reinvent a new diet – just have less of the usual and you will achieve your bodybuilding weight loss goals.

Eat…Slowly

Take time to enjoy your meals…this has two key benefits, as a bodybuilder or athlete you probably are used to eating more and faster as in company you need just that little bit more…sound familiar? Well now you are going to probably be eating the same/less than your company at meals times – you are going to need to slow down.

Finish at the same time and you’ll not be tempted by a second helping…secondly, chewing more will ensure you get the most out of all the food and it will be digested faster....less chance to hang around and turn into fat.

Habituate yourself

…And this is legal! Every day you will have many opportunities to grab a quick tasty sugary snack…well lets cut out the temptation…if you have a certain walk into work past a bakery or store…go another way for a change. Change your routine.

Regulate with low GI

Get to know the low GI foods…these are great for bodybuilding weightloss…why you ask? Because they release energy slowly and produce a gentle insulin response.

This will keep you feeling full for longer and smooth out your appetite…which means less snacking. A good choice is lentils or beans…with a carb source like wholemeal pasta.

Add bulk…to your diet

You like to eat a lot…no problem have low calorie dense foods like fruit and veg. and whole grains. This will provide fibre and make you feel full without adding too many calories.

Buy some smaller dinner plates…and don’t have seconds!

Eat often
Have 5 or 6 meals a day…this puts more nutrients in your diet throughout the day to repair muscles post exercise…evens out the blood sugar and insulin response and best of all encourages thermogenesis and your metabolic rate to stay high. This will inevitably lead to bodybuilding weight loss.

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Tips to Trim the Fat

Tips to Trim the Fat, Soon You'll See the Difference to Achieve Body building Weight loss...

Here are a few pointers to change your diet to optimize it for bodybuilding weight loss…we’re talking trimming around the edges here. No need to completely change your diet all at once.

Try choosing one food you currently eat that is high in fat and replace with one of these. Do this once a week – in 3 months you will have removed 12 high fat foods and be eating 12 more healthy foods – that has got to be a significant change – without even noticing.
Again, the idea is to develop a taste for these

Get over the eurrrghh – “I’m can’t eat THAT!” response and get used to trying NEW foods…hey, you might even like them!

Cut out or reduce these altogether

• Pastries
• Deep fried foods
• Cheese
• Chocolates
• Fatty or processed meats
• Change the way you prepare food
• Try steaming food…this keeps all the nutrients in and does not add fat
• Limit stir frying
• Remove skin from chicken
• Trim off fat from cuts of meat

Substitute

• Try a low fat spread not cheese
• Cut out processed and replace with whole foods and grains
• Eat more fresh foods and less ready prepared/prepackaged foods
• How about strawberries and fromage frais (not cream) instead of ice cream
• Fruit and nuts instead of chocolate…well, ok just a bit of chocolate!

The effect of all these small changes will add up to give you the best chance of success with your bodybuilding weight loss program.
For more tips why not check out bodybuilding weight loss diet tips.

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Common sense Body building Weight loss Exercise Tips and Strategies

Welcome to body building weight loss exercise tips! This is the engine room of your assault on fat…making a few easy changes to your routine is going to make all the difference to your body fat levels in less time than you might think. In the past you may have tried to lose weight?

This time is going to be different

Here is a clear program of exercise to achieve your goal…based on a sound philosophy. The cornerstone of your new bodybuilding weight loss philosophy is consistency…backed up by commitment and followed through with discipline. OK, enough already…this is beginning to sound like hard work!

So, what is the key? The key is habit. You are going to create a new bodybuilding weight loss habit - the inevitable result of which will be your goal of a lean, flab free body.

So, where to start?

Here is the foundation you need to understand how you will lose the fat and keep the muscle – don’t even think of supplementing with anything until you understand the processes at work here. There will be plenty of time to add in a few bodybuilding weight loss supplements to accelerate things later. Lets lay the foundations first…

What's the good news? Simple, the more exercise you do the less you need to be concerned about calorie intake. Lets break this down. One pound of fat is made up of around 3,500 calories. That’s three square meals – its also 5 hour long strength training sessions, 12 hours of brisk walking, or 6 hours of cycling.

All other things being equal – if you increase your energy consumption and keep those calories coming in at the same level or just trim those coming in from fat.....you are already going to make consistent bodybuilding weight loss progress.

Next, the beauty of using strength training as your key to cutting your weight is your metabolic rate. Exercise raises your ‘resting metabolic rate’ for around 15 hours after you finish – even if you are sitting around after working out – your body continues to burn calories at a faster rate than normal – to repair muscle tissues and muscle replenish glycogen stores.

Even better, the muscle mass you gain and maintain by strength training burns energy at a faster rate than the fat it replaces.

What are we saying here…yes, go and eat normal sized meals - keeping calories from fat low and calories from protein and carbs balanced – and the processes triggered by the exercise alone will burn off that fat…and keep it off.

Lets get intense!

Bodybuilding weight loss does not mean wasting hours on the exercise bike…aerobic training has its place in your program – but you need to train mainly with weights for bodybuilding weight loss, and train intensely.

This means you are working at around 75% your maximum heart rate…quickly calculate this by taking your age from 220. The number you get to is your maximum heart rate.

This will burn fat calories the quickest. Each session you will try and go ‘the extra mile’ and push for greater intensity measured by doing the same in less time or lifting heavier weights. Maybe you could add in an extra training session in the mornings or on a lunch hour. Just an extra hour or two a week may be all you need to see major progress.

Ever wonder how you can lose the fat for no effort…just sitting around, maybe listening to some music?
Sauna.....is another secret weapon in your fat loss armory
See these benefits.....hey, did you know that there are at least 8 major health reasons why you need to get in that sauna!

• Produces a strong thermogenic response…this means calories burned off quickly
• Speeds up the metabolic processes of all internal organs
• Promotes release of Growth Hormone, naturally
• Stimulates vascodilation of peripheral blood vessels – soothing muscular pain from intense exercise
• Expels toxins from the body.....like heavy metals, Cadmium, Zinc, Lead
• Creates a fever reaction that can destroy viruses before they get a foothold
• Strengthens the immune system and reduces risk of cancers
• Relaxes you.....

Here’s some bodybuilding weight loss exercise tips to chew over....

Try walking or doing some other aerobic exercise at least 20 or 30 minutes per day – in addition to your usual routine…walk to the local store…take the stairs…park further away from where you work.....walk the dog…aim to burn off an extra 1000 calories a week this way.

Start a regular weight training program, with a partner or trainer.....for added motivation give yourself some goals to work for…the extra muscle you’ll build will burn extra calories all day everyday keeping you lean.

Drink more fluids and water…keeping hydrated will improve your concentration, complexion and speed up the processes of removing toxins from your body and restoring energy stores to your muscles.

Exercise on the weekend when you will be less stressed and can focus on working out.

Sleep at least 8 hours per night.....ok this is a tough call.....so why not try ‘power napping’ this really does boost your energy levels and makes up for missed sleep at night.....it has been proven that napping rebalanced important brain chemicals in such a way so as to improve performance and concentration.....

Do those odd jobs you’ve been putting off…mow the lawn…fix that fence…sweep the yard –get out and about.

Try this bodybuilding weight loss exercise program

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Bodybuilding Weight Loss Seem Impossible?

Bodybuilding weight loss seem impossible? FREE weight loss supplements guide here

Before You Even Think About Cracking Open a Jar of Bodybuilding Weight loss Supplements...Read This!

Here we look at the body building weight loss products to avoid. If you don’t buy weight loss supplements that are risky you are ahead of the game already and can fully focus on your bodybuilding weight loss program.

You won’t find this kind of information easily anywhere else!

In fact, the products with containing these bodybuilding weight loss supplements look just as appealing as the safe ones. You don’t need to take any risks here. You now have more time and money to spend on what does work… Easy!

What we have below are supplements that are best avoided…there may be specific cases where they may be useful to you – heck, if you’re in the peak of health, there might not even be any side effects. But in general, your money is best spent elsewhere.

Fat blockers

These aim to bind to fat in the digestive tract and stop it entering the bloodstream, sounds good, and they can work, but they can also prevent the uptake of essential fatty acids...best avoided. However, that said short term usage and supplementing with Omega 3 Essential Fatty Acids can reduce adverse effects.

Diet pills

There are some prescription diet pills that are widely available.

Phentermine – an appetite suppressant recommended to be prescribed for obesity. Side effects include dry mouth, anxiety and insomnia.

Sibutramine – again, an anti-obesity drug which works by tricking the brain into thinking you are full and giving that ‘full’ sensation. Together with a diet and weight training program, it can increase the metabolism but again the side effects are serious and include headache, constipation and raised blood pressure which can be dangerous if you already have a heart condition.

Orlistat (Xenical) – this drug acts to prevent uptake of fat in the intestines. It works, but can prevent also the uptake of essential vitamins and nutrients.........not recommended.

Over the counter diet pills with phenylpropanolamine (PPA) - side effects include anxiety and increased blood pressure. There is also a risk of stroke for teenagers who exceed the stated dosage.

Anti-fat herbs

Citrus Aurantium (Bitter Orange Extract, Synephrine)
Otherwise known as Synephrine, this is an alkaloid and related to ephedrine, also an alkaloid extracted from the herb Ephedra – Synephrine has fewer side effects than Ephedrine as it cannot easily pass over the blood/brain barrier…to date there are no validated scientific studies on Synephrine as a fat burner, best avoid for now until the risks are quantified.

Gotu Kola
As with many products hyped as cellulite burners Gotu Kola is supposed to rid the body of excess fluid and reduce water retention…It also helpfully may enhance the skin tissue to keep that smooth look…It works by stimulating the central nervous system.

The herb is also believed to be lipotropic…or a fat burner. The health risks arise from the fact it is a stimulant…and may cause increased anxiety and insomnia or aggravate existing problems of this nature.

Ephedrine (Ma Huang)
The headline benefits of Ephedra are that it can stimulate an ‘adrenaline’ like response which encourages the release and mobilisation of fat from cells. It also acts as an appetite suppressant.
It is found in many bodybuilding weightloss products and you’ll also have seen it in cold remedies.
You may have heard of or tried the ‘ECA’ (Ephedra/Caffeine/Aspirin) stack. Usually the doses are 20mg/200mg and 300mg of each. This combo increases thermogenesis and curbs appetite.

We do not recommend this stack as Ephedra has many documented side effects and is best avoided.

Ephedra dangers - it can make your heart race, cause high blood pressure and anxiety. Worse though and the main reason to avoid is the fact that heart attacks, stroke and death have been attributed to Ephedrine use in otherwise healthy and active people in their 30s and 40s. Even if the studies are inconclusive on Ephedra dangers, is it really worth it?

More unbiased information and research evidence on Ephedra dangers here.

Ephedrine is also banned by the International Olympic Committee and the FDA has warned consumers against using weightloss products containing Ephedra.

Despite the above risks, Ephedra based bodybuilding weightloss products are proven to effectively enhance fat-loss and mobilisation in the body. This is why many people still use products containing this agent.

However, manufacturer of supplements have taken this on board and alternatives are now available with the same or better effects than Ephedra.. Take your choice, but rest easy in the knowledge that the ones we recommend both work and will not cause unpleasant or even lethal side effects!

White Willow Bark
This is a natural herb that contains Salicin as an active ingredient. This is used in the production of aspirin. It will often be found in products with Ephedra to increase the metabolic effects. Aspirin on its own has been shown to do this however, there is to date no scientific evidence to suggest the same for White Willow Bark.

You should avoid if you are on blood thinning drugs, corticosteroids or diabetes medication.

Yohimbe
A lot of hype has been written in the bodybuilding mags about this herb. It is a powerful herb that is often included in fat loss supplements. This is because it does stimulate the release of noradrenalin which in turn raises body temperature and can encourage fat to be burned as fuel. Good so far!
But is it worth it, considering the side effects are anxiety (a common theme here!), arythmia (erratic heartbeats)...and worse possible kidney failure, seizures and death?

More unbiased information and research evidence here.

The American Botanical Council (which promotes herbal supplements) recommends Yohimbe is avoided and the FDA considers it unsafe.

Remember, just because there are potentially risky side effects does not make the benefits of these supplements any better!

You do not have to accept risks to make progress!
You can have the same benefits and NO risk or side effects with the right bodybuilding weight loss supplements.

Fortunately, manufacturers are seeing the light and the current trend is toward using risk-free bodybuilding weight loss supplements.

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Simply a Bodybuilding Weight loss Exercise Program That Works

We’re going to keep things simple. Forget complex bodybuilding weight loss routines........keep it simple so you know how you’re progressing and this will keep you motivated…

Try this program for a month

You already have an exercise program? Great, lets adapt that for bodybuilding weight loss.

1. Workout with your usual weight training routine 3 times per week on alternate days – even if you have a split routine give yourself a days rest between.
2. Workout for no more than 40 minutes.
3. You will adjust your usual program to do alternate upper body and lower body workouts…this means each session in the gym you work either upper or lower body.
4. Choose a couple of exercises to target each muscle group – say, chest, shoulders, back, arms…and perform 6 sets for each muscle group of between 10-12 reps.
5. Make sure you do not ‘cheat’ on these exercises – this means work with weights you can handle…keep good form so you are in control through the whole range of motion we’re aiming to workout all those muscle fibres.
6. Now for the clincher…on your off days for weight training you need to do your aerobic work now this is going to be a challenge as you will be sore but, good news, you will do three aerobic workouts a week…swimming, running, walking - your choice, for around 30 minutes each.
   Exercise those lungs - get some oxygen into the system - burn some fat
   
   Remember your metabolic rate will still be raised from the weight training…the aerobic work will give it another boost to burn even more calories.
7. Remember to warm up before all the sessions, a strain or muscle pull will set you back.
8. Good news sauna can count as one of your aerobic sessions!

Warning: You are going to have some serious carb craving if you follow this program…remember this is good fuel for your muscles - cut out the fat - keep the carbs high and protein sufficient to repair the muscles.

Also, make sure you get enough sleep, get into bed earlier…do it! In one month from today you will see results – but stick to the program – no skipped sessions.

Remember to hydrate during and after the sessions…electrolyte enhanced isotonic drinks have been proven to be marginally effective grab one before the aerobic work out and take it with you.
Best of luck to you. Try these bodybuilding weight loss exercise tips and strategies as well...

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Vegetarian Bodybuilding

Can vegetarian bodybuilders seriously get enough protein in their diet to seriously build muscle mass? These days, vegetarian bodybuilding is gaining momentum as the health risks of eating large quantities of red meat are becoming more widely known.

As more people have objections of one kind or another about eating meat, being a vegetarian is really not that unusual. So what to do when you decide that puny frame needs filling out with lean muscle…lets face it, a few nut roasts are not going to cut it!

Well, there are some little known facts about protein and the amino acids which make them up that mean ‘going meatless’ isn’t such a big problem after all. All will be revealed shortly, but first let me tell you a story........

When I first visited California in the early nineties and went to Venice, the laid back ocean front home of Muscle Beach I wasn’t that sure what to expect........ In fact nothing could have prepared me for what I saw........

Through the haze of the midday smog, along the endless beaches sweeping along from Malibu to Newport which I cycled that first day…an open air gym inhabited by people who had developed themselves to sizes previously unknown in the history of the human race…

Do you think this feat had been accomplished snacking at the salad bar? Well........er, yes actually, for some... The latest thing at the time was Sizzler ®, a nationwide restaurant chain that had the breakthrough idea of offering an ‘all you can eat salad bar’ for $9.95…but this was not any ordinary salad bar…oh no, this was a fully stocked grill as well (at least in the early days).

For all its best intentions Sizzler ® had made a commercial error of massive proportions........

They say market to a starving crowd........ Well, a starving crowd they got. As an army of hungry bodybuilders lay siege to these unfortunate establishments at opening time........each and every day.

Soon, the ‘policies’ were tightened up and the offer was a once a day deal…but it was no good........mealtimes just got longer… a lot longer! as budget minded locals stocked up for three hours on boiled eggs, pasta, beans and veg. Yes, there was some fried chicken in the deal but mostly too greasy to be any good… we’re talking vegetarian food on the whole…  

What’s the moral of this story?

You can meet most of your protein requirements........and all if you plan your meals well, from a vegetarian diet. If some of the world’s most dedicated bodybuilders can........then so can you.

Where to start though?........ “Won’t I have to consume huge volumes of vegetable matter just to have a reasonable protein intake…hey, I haven’t got all day to eat you know!” OK, ok........calm down, there is an easy way. You just need a little planning and it is possible to remain vegetarian while gaining lean mass. Here is why… as you well know, protein consists of smaller chains of amino acids.

There are 22 amino acids in all needed by the human body for tissue growth and repair. If just one of these is missing from your diet then there will be little or no muscle gains…period. This means, that as a vegetarian it is very important........ no, essential, that you combine your food intake in the right way. What does this mean? Let me explain.

There are 8 ‘essential amino acids – these must be in the diet as the body cannot manufacture them itself and amino acid supplements may provide these.

There are 7 ‘conditionally essential’ amino acids and these are needed in greater amounts by the body under certain… you guessed it – conditions. This might be when the body is under stress such as after a weight training session. Then, finally there are the 7 non-essential amino acids. These can be made in the body.

As someone dedicated to vegetarian bodybuilding the timing of protein intake is essential as is the need to consume foods that represent ‘complete proteins’. These are protein sources that contain all 8 essential amino acids. An example is eggs which is a complete protein. What I mean by foods that ‘represent complete proteins’ is that you can combine certain vegetable and plant foods to give the result ‘as if’ you were consuming a complete protein, such as eggs.

This is done by using complimentary foods that make up for the essential amino acids lacking in each other. This could be as simple as ‘beans on toast’. The grains are high in methionine and low in lysine. While the legume family of foods such as Kidney beans and other kinds of beans are high in lysine but low in methionine. Here are some examples of food combining to achieve complete protein intake;

• Soybeans and seeds : This could come in the form of say a soy protein shake mix added to a muesli base with sunflower and pumpkins seeds and added milk. A good option for breakfast.
• Pasta with beans : There are plenty of wholemeal pastas which taste pretty good (once you get used to them!) and also many bean mixes that you can buy, dried or canned depending on how much effort you want to make.
• Corn tortillas and re fried beans : A tasty Mexican option that takes little preparation
• Rice and beans : Yellow or black beans with stir fry sauce and wholemeal rice for example.

A side note is that Soy beans do contain all the essential amino acids and are therefore an ideal protein source for vegetarians. Eggs also, as well as being a complete protein have the highest ‘protein efficiency rating’ possible. This is the ability of the protein to promote tissue growth. There are some special considerations for vegetarian bodybuilders or athletes and for completeness here they are........

There are several vitamin and mineral deficiencies that can arise particularly for vegetarian athletes. This is as good a place as any just to run through the simple preventative measures you can take to avoid any negative effects on your performance…  

Iron intake
For vegetarians it is essential to keep the iron intake at required levels........ due to the iron rich sources of animal protein not being present in the diet. However, this is pretty easy to sort out as these foods all contain sources of iron…

Green vegetables........spinach, broccoli (you know you like them really!)
Fortified Soy products and protein powders

• Pulses
• Whole grains
• Nuts, seeds and dried fruit
• Wholemeal bread
• Fortified breakfast cereals

A tip is to ensure you consume Vitamin C rich foods or juices with the above as this will maximize the uptake of iron.  

B12 deficiency
Vegans in particular are at risk as the only easily obtainable B12 occurring naturally is from animal sources. A good source can be marmite ® or vegemite ® both of which are derived from Yeast extracts. Other natural sources of B12 Vitamin are dairy products, eggs and fortified cereals and Soy products.  

Zinc
This is present in many meats but not in plant matter. This means that perhaps a supplemental source is needed by vegetarians. However, it is likely that if you consume fortified breakfast cereals or have protein or meal replacement shakes these will have the full daily complement of Zinc so it should not be necessary to take a standalone supplement.

A tip to remember is to avoid eating too many bran rich foods as fiber can bind to Zinc and reduce its absorption.

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Dangers of High Bodybuilding Protein Diets

Surely when it comes to bodybuilding protein, the old mantra, "nothing succeeds like excess" must apply. But are there risks too?

Can you have too much of a good thing? Increasing your protein intake can meet the extra bodybuilding protein requirements for growth stimulated by strength or endurance training.

But is more better? Once your body has taken up the protein it needs to help rebuild the muscle tissue after training any extra will not be converted into muscle. The excess protein intake will not increase muscle size or strength in any way.

Everyone has different protein requirements, those new to training with weights, older people and bodybuilders all have specific needs, but, there are some handy guidelines you can use to ‘guess-timate’ how much protein you need.

Beyond a point any extra protein you eat will have no benefit at all. I don’t want you to waste your money on eggs, lean meat or protein supplements…because lets face it.........

Protein is expensive compared to the other food groups

Basically, studies have shown that for athletes or people involved in strength training…the muscle gains from taking a medium protein diet, of 1.4 gram protein per kilogram bodyweight are exactly the same as for those taking a high protein diet of 2.4 gram protein per kilogram bodyweight.

That said…researchers have also shown the protein needs of people who weight train are roughly twice those of sedentary people (Kent State University, Ohio…Lemon et al. 1992). So is it better to be better safe than sorry and eat more just to 'make sure' you get enough?

Well, basically, any excess protein will either be broken down by the kidneys or converted into glycogen, the body’s preferred energy source.

But is it dangerous to eat too much protein, I hear you ask? Again, this has been looked at in studies and found that.

Excess protein will not cause problems in healthy individuals

Although, if you already have existing liver or kidney problems it may be wise to consume a lower protein diet.

Dehydration…caused by additional protein intake. This is a real possibility and it has been found that the absorption of protein does require a higher fluid intake – this is because the kidneys process the nitrogen waste products produced in protein metabolism – but, as long as enough water is consumed there shouldn’t be any problems dealing with a higher protein diet.

There were some studies carried out 20 or so years ago that showed high-protein diets can cause calcium to be excreted possibly leading to osteoporosis.

More recently though, it has been found that there is no difference in calcium status between people on diets with up to 20% protein. However, it would seem that dietary protein and calcium loss in the urine are related…this means for female athletes especially bodybuilding protein intake and timing protein intake should be carefully considered to ensure only the required amount is taken.

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Finding the Top Bodybuilding Protein

The key to sustained growth is finding the top bodybuilding proteins

With many more quality bodybuilding protein powders available these days it should be easy to get hold of the top bodybuilding proteins… Well, with new scientific breakthroughs in the micro-processing of whey and soy seemingly happening more and more often, the list of possible best protein sources just gets longer.

We have prepared a good series of articles to prime you on what you need to know to make an informed decision on the best protein source for you and what products out there provide this most effectively.

Unbiased 100 whey user reviews Test
Protein requirements for resistance trained athletes. This article pretty much sums up the case for casein over whey proteins.

The Whey It Is
Ever wondered whether Ion-Exchange, Microfiltered and Cross-Flow were just terms dreamed up by supplement marketers? Discover the truth in this article by Will Brink.

The (Partial) Vindication Of Soy Protein
Why is Soy often seen as the poor cousin to Whey protein? In this article by Will Brink, discover why there is more to Soy than meets the eye.

Protein and Fat - Myth#1
Ever wondered if those protein shakes were 'bulking up' your waistline. Marc David gives his view on optimizing protein supplementation - without adding the fat.

Dangers of High Protein Diets
Can you have too much of a good thing? Increasing your protein intake can meet the extra protein requirements for growth stimulated by strength or endurance training.

Timing Protein Intake for Growth
What helps make comedy also can help make muscle. Timing, is key to getting the most out of your protein intake.

Bodybuilding Protein Benefits
Keeping your protein intake at a high enough level to meet the demands of a weight training regime can sometimes be difficult but the benefits are well worth the effort.

Whey Protein to go!
Find out why whey protein should be a foundational element of everyone's sports supplement program.

Amino Acids Primer
Protein is made from amino acids. There are 20 amino acids which can be combined in many different ways to form proteins in the body.

Bodybuilding Protein for Vegetarians
Can vegetarians really get enough protein in their diets to seriously build muscle mass?

Protein Quality
All proteins are not created equal. We need high quality sources of protein to feed the muscles and this is based on the content of amino acids in the protein.

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Benefits of bodybuilding protein

Whatever your age, keeping your protein intake high enough to meet the demands of a weight training regime can often be difficult.

The benefits of optimum bodybuilding protein intake are well worth the effort. And this is especially true for the more senior weight trainers and bodybuilders among us.

Research continues to show that strength and muscle mass gains can be made well into peoples nineties through progressive resistance training supported by a diet with sufficient protein…the keyword here being sufficient, as excess protein cannot be used and will be wasted – we’ll look at your individual requirements later in the article.

Younger trainers can also reap the gains in muscle mass from increasing protein intake. In one study, two groups were to follow the same training and diet regime, and the only difference being the amount of protein given.

One group ate 2.3 grams per kilogram of body weight per day and the other group ate 1.3 g/Kg body.
Benefits of bodybuilding protein weight per day. At the end of four weeks training the higher intake group had gained 5 times more muscle mass than the lower protein intake group.
Your protein requirements will differ depending on how much you train, whether you do much aerobic exercise or if you are dieting to lose weight.

If you are training with weights or are a bodybuilder who also does regular aerobic workouts for an hour or more your protein needs will be increased. The reason is due to how the body uses energy when exercise continues for some time. When the preferred glycogen stores in the muscles are used up and the body is running low on carbs then the next available source of energy for the muscles is protein – specifically the BCAAs (Branch Chain Amino Acids ). These are available in supplement form, but are also found naturally in many foods.

Many trainers use these supplements before and after workouts in the hope that their own muscle stores will not be cannibalized as fuel for the workout and recovery process.

Leucine, one of the BCAAs is used by the body to create Alanine which is converted by the liver to make blood sugar (glucose).

The more intense the aerobic workout is…the more Lecine is broken down for fuel. This is why it is essential that not only is there enough available prior to your workouts but that it is replaced as soon as possible afterwards...

As protein can be required to provide up to 15% of energy needs.

So what does all this mean? An easy rule of thumb is that if you are weight training with only a basic amount of aerobic work, say half an hour daily…your protein requirements are likely to be in the region of 1.6 grams per kilogram of body weight per day (if you are a 70kg male you will need 70 x 1.6g = 112 g daily).

If you are weight training with an aerobic routine (say for bodybuilding weight loss) you will need about 1.8g protein per kilogram of body weight daily.

If you have just started your training program or are a vegetarian bodybuilder or weight trainer you will have higher protein needs... around 2 gram per day is recommended per kilogram of body weight. This is also the amount of protein that is needed if you are ‘cutting’ for competition…as this is a time when your calorific intake will be lower than normal…and there is a risk of the loss of some hard gained muscle mass. Keeping the protein intake high during this time will minimize any losses that would otherwise happen.

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Bodybuilding Protein

What helps make comedy also builds muscle

This is key to getting the most out of your bodybuilding protein intake. There’s not much point in stuffing down that half chicken and protein shake only to roll over and have a nap.

No, we need discipline here and that means properly timed meals to give a little helping hand to the natural processes that are stimulated by intense exercise.

After a weight training session, your muscles will have been traumatized and at a microscopic level there will be tears and damage to the tiny fibers that make up each muscle. All this means that the real muscle building happens outside the gym!

The recovery stage begins immediately after exercise and is in full effect for around 24-48 hours afterward.

By timing your intake of nutrients to key ‘windows’ it is possible to radically increase the effectiveness of each exercise session on muscle growth.

Taking a combined bodybuilding protein and carbohydrate drink or meal straight after training has been shown to kick start several well known processes that result in anabolism (or muscle growth).
The ‘window’ of opportunity is open up to half an hour after exercise

Yes, its not a hard and fast rule…but the sooner the post work out meal is taken, the quicker the ‘recovery’ processes are assisted.

A typical post-workout meal would include 0.5 gram protein per kilo of body weight, taken together with perhaps a high carbohydrate drink with 1.5 gram carbohydrate per kilo body weight - containing maybe dextrose, maltodextrin or another high glycemic rated carbohydrate.

This might sound complicated, but its easily done…the protein is equivalent to that found in a small tin of tuna…for someone weighing 150Ib.

An easy way to meet these requirements is perhaps to use a meal replacement supplement as this will have both the bodybuilding protein and carbohydrates in the right proportions – and can be taken easily with you to where you train.

Have you heard the saying that breakfast is the most important meal of the day?...not for people who weight train...the results of a properly planned post workout meal are impressive...

You might already know that Growth Hormone release will be stimulated by this combination of nutrients taken after exercise…also, the higher insulin levels brought on by the carbs will stimulate the movement of glucose and amino acids into the cells to trigger the recovery process.

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Whey protein to go

More reasons why whey bodybuilding protein is one supplement you cannot afford to ignore
In the world of bodybuilding protein, whey protein reigns supreme! The popularity of whey protein supplements has grown wildly over the last few years.

We have reached a point now where few consider a bodybuilding supplement program complete without whey protein in one form or another.

But with the huge number of companies promoting their ‘unique formula’ of whey… how do you know who to trust, or more importantly which whey is best and most suited to your goals?
Well, fear not intrepid knowledge seekers, all will be revealed shortly. But first, what exactly is whey and why does it have such a good reputation?

Whey protein is derived from milk and is made up not only of protein but is in fact a composite of protein, lactose, fat and minerals. The protein in whey has a high Biological Value which is no surprise when we look at the reason why. Whey protein can be split into various components which each have their own unique properties and nutritional value.

The technology required to filter whey protein to separate out these components has only recently become economical for the manufacturers of protein supplements.

In the past whey protein concentrate provided the basis for lower biological value supplements. More recently whey protein isolate has become popular due to its relatively high biological value, high Branched Chain Amino Acid (BCAA) content and the fact it can be absorbed and utilized quickly.
This is the reason the market for high tech sounding ‘ultra-filtration’, ‘micro-filtration’ and ‘Ion exchange’ whey protein has mushroomed in size in recent years. We’ll look at the merits of each of these later.
Some of the special components of whey protein that you may have heard of are;

• Alpha-lactoglobulin - High in both essential and non-essential amino acids
• Beta-lactoglobulin – High in both essential and non-essential amino acids
• Immunoglobulins - Immune system enhancing antibodies
• Glycomacropeptides – Biologically active proteins and antiviral
• Lactoferrin – immune system boosting, antiviral and anti-cancer agent

Benefits of Whey Protein
Top of the wish list for many athletes and bodybuilders is a nutritional supplement that can both (1) aid rapid recovery and repair of traumatized muscle tissue following exercise and (2) provide the raw materials for muscle growth.

Whey protein is currently the best proven answer to these demands.

But there’s more!

There is growing evidence that Whey can delay muscular fatigue during exercise. For weight-trainers this is especially important because of course it means the muscles can be forced to exert more power for longer, before failure occurs. The result is accelerated muscular adaptation and growth.
To understand why, we only need to know that whey protein increases the levels of the body’s most abundant anti-oxidant, Glutathione (GSH). The result is raised immunity and reduced oxidative stress (caused by exercise induced free-radicals). This can be summed up in the following way:

Whey protein > Higher Gluathione levels > Reduced oxidative stress.

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Bodybuilding weight loss troubleshooter

Help! None of this stuff works. Relax, our bodybuilding weight loss troubleshooter will sort you out.
There is a specific reason you are not making progress with your bodybuilding weight loss efforts.....and we’re going to find it.

Take a look below and see if any of these bodybuilding weight loss blunders look all too familiar?.....

Snacking

No problem here if its nuts or fruit during the day or around workout time – but if its getting late and you are still looking high and low for some tasty snacks it means you are taking in extra calories just at the wrong time.

Solution – maybe you need to change you diet plan to increase the portions for your early evening meal – maybe you need to drink more water as this will suppress the appetite and make you feel full – perhaps you are snacking because you are bored and don’t realize how much you are getting through…remember to get out and about – stimulate your mind!

Eating too much of the right stuff!

Just because you have a larder full of low fat foods and snacks might make you think that it doesn’t matter what you eat, just one more low-cal energy bar, anyone?

Solution - Sometimes its tempting to do this but remember…some pre-packaged foods still have high sugar and calorie contents.....it’s the calories that count at the end of the day whether its from a nice double choc muffin or a healthy bowl of cereal.

Hey, thank ‘goodness’ it’s the weekend!

Just because you’ve kept on that strict diet and exercise schedule all week doesn’t mean you can crack open that six pack in the cooler that’s been teasing you since you bought it. Stop, think, is it worth it?

Solution - Ok, have one or two, you deserve it – but you get the picture, use this as a reward but only in a small way. The idea is to slowly, ‘lose the taste’ for fatty and sugary foods…this believe me will take some time but before you know it you will be choosing that Bud lite every time!

It wasn’t me!

Are you really being honest and putting all the food in your food diary? It doesn’t look too good if you spoil a whole page with ‘ice-cream’ or ‘fudge brownies’ or …No stop there, you get the point. Honesty…be truthful to yourself and keep accurate records of all your food intake – only in this way can you track your total calorific intake – and make the appropriate adjustments.

Solution – you can work with this and take a look every week at the items you just can’t live without…you’ve heard of meal replacement drinks…well I want you to take a look at some of your semi-favourite foods (keep the best one or two – there is no substitute for these!) and then think how you could replace these…

Ok, say you like ice cream

You can get fruit sorbet (nice taste – very low calories) – you can get nice yoghurts…why not make a fruit smoothie with fresh berries, fruit and a small scoop of ice cream? The idea is to cut right down and trim those fat calories out of your diet…easy.

Lack of time for bodybuilding weight loss?

Solution – there is always time…Even on an 18 hour shift, you’ll get 10 minute breaks every few hours! Take in a brown bag meal and have something regularly – this will stop cravings – that can only be satisfied by food available where you work – which will be junk!

The lack of time theory is a great excuse, however busy you are…but I want you to think about two things here. Firstly, if planning your meals or preparing them or finding time to go to the gym after work etc etc seems impossible you need to...

Build them into your routine

Then they will not show up as an out of the ordinary event that has somehow got to be levered in to your day…you need to be expecting – looking forward to that time. Now, starting a habit is best done very gently…I want you to do the least possible toward your goal.....but do it immediately after you commit to your goal. Get me.

You have to reinforce your commitment with action.

If you workout regularly anyway skip this next section…if not and you want to start.....read on.

How not to start

Get pumped up about how great you’re going to look when you’ve lost all those pounds.....write down your weight target and give your self a time limit to achieve it by (so far so good)…fold up that bit of paper and put it in your wallet (big mistake)
Fast forward a couple of weeks....."hey, you know, I must get around to losing some weight...better write down a list of goals" and so it goes on.
Been there, done that!

How to start

First, get yourself a weights and aerobic program that you like…don’t even think about doing something you hate.....ok, so even if that means working out with free weights at home and using walking as the aerobic element, start with this, once you see results it will be time to progress.
This is key, do not skip this step and write down a full program of activities that look good…on paper…but in your heart of hearts are not ever going to feature in your day.

I was preparing a program of aerobic work for a student some years ago…I said, how about cycling?.....'no, looks too silly and I’ll get sore'.....how about swimming?....'don’t want to be seen in the pool'.....How about running?..... 'too hard on the knees'. So we used 'speed walking' and got results.

Second,
Start with two sessions a week…one with weights one aerobic.....when you can easily do this and are looking forward to these sessions......double up and do two and two…then three and three. This could take a couple of months, but......

What’s the alternative? Doing nothing?
Confused?
One major reason a lot of people do not get more than a few steps along the path to their goal is distraction, is this you?

Who can blame them?
The media is full of promises you want to believe, who wouldn’t want the newest and best products?
Solution – follow a reliable source of information, and see our philosophy.
How many fitness magazines have you read that do not recommend something, warn you against risky products, we do here.

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A simple step program for bodybuilding weight gain

Bulking up as it is sometimes known is naturally the primary goal of many athletes and bodybuilders. Fortunately, the principles for fast, effective bodybuilding weight gain are simple and easy to apply. This series of articles will show you how without blinding you with science.

Bodybuilding Weight gain Formula

 There is one sure way to reach your bodybuilding weight gain goals and that is through a simple program applied consistently.

 Training for Mass by Dave Tate

Please go to: http://forum.bodybuilding.com/showthread.php?t=939443&page=1 to see the sample of exercise

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Creatine delivers results

But what is the secret to safe creatine use?

What is the key to safe creatine use? With any supplement that seems too good to be true there will be as many scare stories as there will be proven successes.

So, let’s approach this thing rationally.

 FREE The creatine Guide Report There is a popular site on how to maximize the effects of creatine safely, see The Creatine Guide.

Also a useful report on creatine use can be reached by clicking on the cover of The Creatine Report by best selling-author Will Brink.

This is an in-depth review of the latest scientific literature on creatine. This is required reading if you are serious about adding creatine to your supplement program!  

Frequently asked questions about creatine.

There is lots of hearsay about what works with creatine and what should be avoided. These articles aim to clear up some issues once and for all.

• Creatine - More Than a Muscle Builder
• The finer detail of why Creatine is much more than an athletics performance enhancer.
• More Advantages of Creatine!
• Prove it!...Let's Test Anaerobic Creatine
• Which Creatine Powder is the Best
• How To Enhance the Effect of Creatine?
• Is Creatine Dangerous
• How to Avoid Potential Health Hazards of Creatine
• Tips on Creatine for Teenagers…
• Creatine Dehydration - How Much Water with Creatine is Best
• Risks of Creatine and Kidney Function - Creatine Clearance in Kidney Tests
• Does Creatine Give Acne
• Creatine While Dieting - Creatine and Fat Loss
• Overdue Creatine Expiry Date
• The Best Creatine Schedule

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