Workout supplement timing is probably one of the most important things you need to consider when taking muscle supplements since it can make the difference between wasting your time getting totally ripped. If you recently thought about taking your workout to the next level, but have no idea about the types of supplements you should take and especially when to take them, rest assured. We went ahead and covered that below for you, so let's see what you can do in order to get big and rock solid muscles by taking supplements at the right time.
Pre-workout supplements work by a simple principle: they increase your blood circulation, muscular potential and your energy availability. Therefore, when you supplement your body with these three vital factors, you'll be able to greatly optimize your strength and performance and make way for meeting new fitness goals. But when should you actually take these supplements to reap such amazing benefits? According to professional bodybuilders, these supplements should be taken 30 minutes before you start training and never later than that.
Intra workout supplements
Intra workout supplements are taken during the actual training in order to help you increase your endurance and muscle gains. The way they act on your body though depends on the brand you use, but generally they make nourishment possible during excessive activity and what you'll probably love to hear about this is that it doesn't trigger performance costly mechanical digestion and other physical processes that hinder your ability to build muscle.
As a result, your muscles will grow at an amazing rate, while your performance is also going to be greatly maximized. To offer you some examples of great intra workout supplements, they include creatine, nitric oxide stimulants and a wide range of other potentiates.
Post workout supplements
Have you noticed that bodybuilders who have the best gains have, on top of an unbelievable work ethic in the gym, a perfect post workout nutrition? Taking post workout supplements is vital after you finish your training since it plays a crucial role in helping you build muscle. The reason they work is because:
1. Once your workout is over, your muscle are almost depleted of glucose, nutrients and AAs, so by taking the supplement you have the guarantee it's going to be immediately absorbed. So for instance, if you go for a protein drink that has a high concentration of leucine, a large percentage of it is going to trigger an increased anabolic activity and that’s because it makes it exactly into your cells.
2. Taking workout supplements immediately after you've finished your training can make the difference between tearing down the muscle you've already built up in order to meet metabolic needs or build extra muscle. Therefore, if you don't use a post workout supplement, you not only compromise the muscles you've already built, but also refuse to grow them.
To make sure that won't happen, consider taking supplements that are rich in raw protein, carbohydrates and amino acids and your body will have everything it needs to start building a lot of muscle right after you finished your training.
Despite the rich festive diet, recent health research has shown wintertime is a season when the human organism is most prone to malnourishment and diseases. Blame it on the chilly weather and more severe virus outbreaks, ascribe it to less sun, fewer fresh food supplies and lower mobility or even tick it off to human tendency to go all lazy, lethargic and soft over the holidays, the medical facts still stand. If you want your body to stay healthy and keep flu at bay, odds are you’ll need lots of vitamins, minerals and supplements to tide you over to the first sunny days of spring, so here’s a list of some nutrients you should always have at hand during the holidays.
As you probably already know, vitamin C helps our immune system stay strong and virus-proof, and it’s an inevitable part of recommended treatment in case you catch a flu or a similar wintertime infection. Vitamin C contributes to speedy recoveries from viruses and colds, so make sure you get lots of it daily over the holidays either through citrus fruits, salads or supplements.
Another small blessing for the immune system, zinc is an anti-viral mineral that keeps our bodies healthy and well-protected in the face of winter viruses and helps us recover faster after a bout of sickness, cold or infection. It’s often recommended as a follow-up element for vitamin C in tablets or lozenges so don’t be surprised if your doctor asks you about your zinc intake the next time you come in complaining about your poor immunity.
Vitamins A and E
Well-known for their high antioxidant powers, vitamins A and E keep your liver healthy and help prevent free-radical oxidations that can trigger auto-immune diseases. A lack of these vitamins is also closely connected to some artery and heart conditions, as well as premature skin ageing and even cancer, so just to stay on the safe side, get your fair share of vits A and E this winter.
Proteins are the organic compounds responsible for out muscle tone, nails, hair and other tissues, as well as enzymes and antibodies, so you should ensure that your daily diet includes sufficient protein quantities. The recommended daily protein intake totals 0.8 grams per kilogram of body weight so if you’re finding it hard to cram all those proteins onto your plate, you can get a pack or two of protein powder to mix some shakes and smoothies and drink them along with some snacks.
Due to lack of sun and lower activity level in the snowy season, our mood can experience some unpleasant swings and depressive bouts despite the general festive cheer. To keep your mind from brooding and your body well-nurtured, include some Q10 supplements in your daily food intake to boost oxygen use in cells, keep your energy levels up and ensure a seamlessly functioning metabolism.
It’s the season to be jolly, and the fact that the supplies of fresh fruit and veggies are poorer shouldn’t stop you from keeping your body happy and in shape. With enough fibers, daintily prepared food, sufficient hydration, enough vitamins and minerals and a careful selection of supplements, your immune system will be able to successfully deal with all nasty viruses and colds luring around your home or office, so be your own Santa and treat yourself with adequate nutrition this Christmas.
Everyone desires to have a lean body. Besides being quite attractive, a lean body makes you feel lighter, more energetic, agile and flexible. Moreover, you have more stamina, the body does not crave junk, and there is increased confidence and self esteem. Besides having less fat, toning your body increases the ability of your muscles to stay in place in order to look leaner. However, we must be disciplined and very diligent in order to maintain a lean body and avoid frustration and defeat in the long run.
What does it take to maintain a lean body?
1. Incorporating a healthy diet in your lifestyle
A diet that is conducive for maintaining a lean state is built on specific dietary fundamentals. Therefore, the food you eat is very important in your quest to maintain a lean body. Limit the consumption of unhealthy and excess calories such as alcohol, soda, fried foods, sandwiches, pizza, pasta, salad dressings and sweets. You should consume a balance of vegetables, fresh fruits, lean protein, and fiber rich carbohydrates in all meals. Although preparing a healthy, fresh and well balanced diet may take additional time, it is crucial to attaining and maintaining a lean physique. Moreover, it is critical to include water in your diet because it is a natural appetite suppressant. Keeping an accurate health journal can help you notice trends and make necessary adjustments.
2. Regular and consistent exercise to maintain high metabolism
Combine your diet plan with exercise. You should not rely solely on exercise or dieting to maintain a lean physique but view them as a powerful combination for your success. Moreover, exercise must be regular and intense in order to reap maximum benefits. The combination between increased caloric expenditure through intense exercise and reduced caloric intake through proper dieting is critical for your success. Although maintaining a consistent routine of intense exercise might be difficult to some people, it is impossible to maintain a lean body without it.
Our bodies burn more calories to maintain lean muscle tan fat. Therefore, besides increasing the lean muscle mass in your body, combining cardio workout and weight lifting also increases your resting metabolism. Intense training using weights increases your lean body muscles. Working out in the morning is very beneficial because it boosts energy and metabolism during working hours throughout the day.
3. Reduction in breast size
Body changes are perfectly natural occurrences especially after weight loss and breasts are not immune to it. Whether you are on a strict diet or exercising, your breast size and fullness will be affected by your effort to achieve and maintain a lean body. Breasts consist of fat, milk ducts, connective tissue and lobules. Weight loss is mainly a result of burning fat from all parts of your body including your breast.
However, breast augmentation is a revolutionary procedure that boosts the quality of your life by increasing your self confidence in social and business gatherings.
The procedure involves the use of breast implants to restore the size and shape of your breasts. This provides the cleavage and definition necessary to wear ant attire such as lingerie, swim tops and strapless dresses.
Being a champion in the sports arena sure is cool, but once you get off the solid ground and find yourself on a very wobbly surface like deep snow piles or dangerous-looking ocean waves, showing off some mean athletic stunts and looking great while doing it stops being so simple and hassle-free. But hey – there’s no shortcut to success, especially not if you want to make a name for yourself in aquatic sports, so you’d better buckle up, throw on some sweet Australia-made bikini swimwear, grab your favorite gear and hit the waves!
Surf the Monster Waves off the West Coast
As one of the most popular aquatic sports in good old Aussie, surfing claimed its rightful place in the local athletic crowd back in the late 1960s. Since then, Australia has become a popular surfing destination and the ultimate wave-shredding playground for professional surfers worldwide. From the monster waves off the West Coast and the famous Rip Curl Pro professional surfing event in Bells Beach, Victoria, to the miracle long-board rides at Crescent Head in New South Wales, there’s lots of surfing spots for riders to choose from, so pack your gear and stamp your surfing mark all over the continent.
Scuba Diving among Impressive Reefs
Another adrenaline-pumping aqua sport highly popular in Australia is scuba diving. Thanks to its beautiful marine flora and fauna, Australia offers a range of scuba diving and snorkeling spots for keen oceanic adventurers who are looking for more in their holiday destination than mere sunbathing and poolside cocktails. If you want to see some true marvels of nature during your stay on Australian coast, put on some bikini swimwear, grab a mask and scuba tank and check out the stunning beauties of the Great Barrier Reef, Solitary Islands Marine Park, Jervis Bay and Adelaide coastal area – we guarantee you’ll love every second of the dive.
Conquering the Whitewater – Watch out for the Rapids!
Though Australia is better-known for its wonderful beaches and spectacular reefs, there is a number of canoeing and kayaking organizations ready to help you pick the right boat and gear for your daredevil whitewater conquests. Why settle with a boring peaceful holiday if you can have a real-life ultimate survival adventure? Those who love paddling over some mean rapids or sea kayaking with superior style should try the Multiplex Avon descent, Blackwood River, Moreton Bay, Ningallo Reef or Penguin Island. Extremely fun and challenging, Australia’s whitewaters will make you fall in love with the land’s beautiful scenery, untamed rivers and all canoeing thrills it has to offer.
The path to the league of water-borne champs is not easy. Surfers, divers and canoeists sure look amazing doing their aquatic thing, but even the pros have to start somewhere. Don’t be put off if you don’t master that surfing trick right off, and don’t feel miserable if your canoe gets out of hand at the first rapid. No risk, no gain: you need to invest time, sweat and effort to become an aquatic star, so grab that board and join the game down on Australian waves and rapids – after all, you only live once.
The 21st century has brought us a new dimension of living. But by this, I don’t mean those futuristic illusions of the new era we have often had the opportunities to see in many movies or TV series mostly during the whole decade of the nineties or late eighties of the previous century. Many of those film adaptations showed us a different way of living with things such as flying cars, or robots going and working among us as equal creatures, or regular visits to space and other planets. No, I have something else in mind, something completely different, but one thing is for sure - our world has, indeed, changed a lot.
If you look around, you could probably be able to notice that fewer and fewer people stop to greet their acquaintances, or that when they order a cup of coffee, they don’t stop to drink it in peace, but that they drink it standing, or they simply order a coffee to go, thus preventing themselves from simply relaxing and enjoying. And so, little by little we are becoming alienated, estranged from each other. No more Saturday nights in the circle of the closest friends or barbeque, picnic in the nature with your family, or romantic going outs to the movies or theatres. No. It is all reserved for work and pursuing the career. Working hours might still be from nine to five, but majority of us have developed a habit to ‘bring our offices home’ and continue where we stopped, or finish what we’ve started. Taking a sick leave, or sick pay is a no-no in many companies and for many people because they might lose their monthly bonus, their paycheck will be lower and they might not qualify for ‘the worker of the year.’ Simply put, that will get you a couple of steps back in comparison to your colleagues from work. All this is insidiously followed by stress, which is a number one disease of the 21st century, fear, possibly envy and deceptive anger. Again put simple – unhealthy lifestyle.
But even with all this, you won’t find many people to complain. Why? Because they are accustomed to this life and they don’t seem to know the difference between normal living and this highly unhealthy one. Soon one thing will lead to another and you will find yourself eating the documents you were supposed to work on. On the other hand, doctors keep reminding us about healthy eating. Given that the situation is as it is, we must find some alternatives and stay healthy, fit and energized, despite our frantic schedules. Luckily, some smart people have predicted the future and invented a life savior for businessmen, sportsmen…busy people in general. Those are called quest bars and they represent a substitute for a meal which contains a high proportion of protein, giving you the energy needed. On the market you can find various sorts of these bars, different flavors, with or without pieces of fruit, even protein chocolates and they can even come in the form of hot chocolate. Yes, you can actually enjoy chocolate and stay healthy. They are made of natural chocolate flavoring and are perfect for increasing your daily protein intake. Anywhere you please. One snack during lunch break will be enough to keep you satisfied for the next period. Our recommendation is to always keep some of the product near you.
You go to the gym to exercise so that you can become healthier. But what you may not know is that while working out in the gym you may also become infected or injured. The reality is that there are many hidden dangers that you should worry about when working out in the gym.
Fortunately, with some basic prevention skills and proper attention, you can significantly reduce or even eliminate most of the risks associated with working out in a gym.
Disease causing microorganisms congregate in all public areas that get a lot of traffic, and gyms are no exception. Some of the common infections that can be contracted in gyms include:
i. Skin Infections
a) Human papillomavirus – The virus causes skin growths called warts. The human papillomavirus virus is contagious and is transmitted through person to person contact and through contact with infected objects such as gym equipment. One of the effective methods of treating warts is through laser treatment at a laser skin clinic.
b) Ringworm (Tinea corporis) is a fungal infection that develops on the top layer of skin. It’s contagious and can spread via contact with a surface that is contaminated or via direct skin contact.
c) Athlete’s Foot (tinea pedis) – this is fungal infection that can cause problems on moist areas of the foot and between toes. Towels and floors that have been contaminated with the fungus may contribute to its spread. Damp sneakers, socks and plastic shoes encourage fungal growth.
d) Methicillin Resistant Staphylococcus aureus (MRSA) – this is a type of staphlococcus bacteria that is resistant to most antibiotics and causes serious skin Infections. MRSA infection normally occurs where the skin has been damaged by bruises, cuts or tiny breaks. It can be spread through skin-to-skin contact and through skin contact with shared towels, equipment etc.
ii. Respiratory Infections
a) Human rhinovirus – These are the viruses that cause common cold.
b) Influenza virus- This virus causes contagious respiratory illness called influenza..
Both of the above respiratory infections are contracted by inhalation of infected airborne droplets and touching one’s face following contact with surfaces that have been contaminated with the viruses.
iii. Gastro-Intestinal Infections
Noroviruses – These viruses cause acute gastroenteritis in humans and are extremely contagious. Transmission usually occurs through the fecal-oral route.
Important Tips On How You Prevent Gym Infections
a) You should shower immediately after leaving the gym and wash your sweaty gym clothes in hot water. Regularly wash your hands. You may also use an antibacterial gel.
b) Wipe the gym equipment with tissues and disinfectant spray before and after use.
c) Use plastic or vinyl gym bags, since bacteria do not easily to attach to these materials.
d) Always keep your feet covered.
e) Bring your own towel and mat to the gym.
f) You should cover your face with a tissue when coughing or sneezing.
g) Cover all abrasions and/or with a bandage.
2. Faulty equipment
Most gym machines are built to withstand many hours of heavy use. However, they do wear out overtime. If you are working out and notice that a certain gym machine is not working properly or any loose, wobbly connections in the machine frame, stop and immediately alert the staff of the gym.
3. Heavy weights
Lifting weights that are too heavy can lead to mental burnout and physical injuries. In rare cases, this can lead to a dangerous medical condition known as rhabdomyolysis, where the muscles of the body break down and release toxins into the bloodstream. To stay safe, be aware of your limits and gradually increase the amount of weight you are lifting.
Running, jumping and moving around the various objects in the gym increases the risk of you tripping and falling. You can prevent this by identifying the objects that you might trip over such as hand weights and water bottles, and move them to a safer location. You should also be careful when in the showers where you are more likely to slip and fall.
5. Unqualified trainer
A personal trainer can help you in working out correctly and effectively. Most gym trainers are professionals with outstanding credentials. However, since there are no licensing requirements required for gym trainers anyone with little or no experience can easily claim to be a trainer. Before working with a gym instructor, ask about their education and certification.
Red wine lovers, here are some good news for you - you were doing it right the whole time! Now you can finally sit back and relax, enjoy a glass of your favorite red wine without even losing a thought if what you're doing is good or bad for you. Red wine has more health benefits than you could have ever possibly imagined.
For a long time now red wine has been considered to be heart healthy, because of the alcohol and other substances called antioxidants. Antioxidants are beneficial when it comes to heart disease prevention, because they increase the levels of HDL cholesterol, which is a protection against heart artery damage. However, too much alcohol can cause many health issues and harmful effects on someone's body, which is why doctors are wary when it comes to encouraging someone to start drinking red wine, or any other alcohol by that matter.
Red wine has more health benefits than other types of alcohol do, but there's a possibility that red wine has less heart healthy benefits than white wine, beer or liquor. The "secret" red wine ingredient that helps prevent blood vessels' damage is called resveratrol. Resveratrol, as an antioxidant is also beneficial when it comes to reduction of LDL cholesterol (also known as bad cholesterol), and blood clots prevention.
Here's a list of all the things that red wine can do for you:
1. Mental health benefits
Only a glass of red wine a day can help you decrease chances of developing disease like dementia and Alzheimer's. The German academics at the Central Institute of Mental Health in Mannheim have found that subject who drank between two and three units of red wine were showing less signs of dementia.
2. Dietary benefits
It is known that alcohol can stimulate appetite, which is why it's important to consume red wine with food, because it helps you feel "fuller" which leads to less food intake. Also, there's the antioxidant resveratrol, which one of a few antioxidants that is actually absorbed by the body. However, the amount of consumed red wine must be limited.
3. Longer life benefits
The antioxidant resveratrol is also very helpful when it comes to living a longer life. Resveratrol helps by suppressing molecules which inflammation. Resveratrol also suppresses certain blood compounds which interfere with insulin production.
4. Motor function benefits
The antioxidant resveratrol has also been proven as beneficial when it comes to balance improvement. Resveratrol actually helps decreasing some of the motor deficiencies that can be found within the older population.
5. Cancer prevention
Red wine contains numerous antioxidants responsible for lung cancer prevention. The antioxidant resveratrol, that has been shown as heart healthy beneficial, can also kill cancerous cells.
6. Tooth decay prevention
Red wine, even the non alcoholic one, helps harden your enamel which is important for tooth decay prevention. Hardened enamel is more resistant to certain types of bacteria that live on your teeth and cause tooth decay. Some red wine ingredients can help prevent gum diseases, or even help in the treatment by reducing the inflammation.
When most people think about the combination of summer and fitness and beauty, they usually think about getting ready for the summer, getting fit for the bikini or the swim trunks and getting all sexy and beautiful for the summer months when the romance is always in the air. The really smart people actually see the summer months as the perfect time to get more attractive and fit with a few tricks that are only possible in summer. So what are these tricks?
Swim and run outside
Sure, you can run and swim all year long, but unless you live somewhere with perpetual summer, you will have to do it indoors, especially the swimming part. During the summer, you can engage in extensive swimming and running workouts that you will do in fresh air, getting the best possible exercise for your money. There is one thing that you need to be careful about, however and that is not to do it in the middle of the day when the sun is too harsh. Do your swimming and running early in the day or towards the dusk.
Let the sun give you a tan
We tend to be quite paranoid about sunbathing and getting a tan these days and for good reasons. However, there is nothing wrong with enjoying a bit of sun earlier in the morning or later in the afternoon when the sun is not that strong. Also, no one can deny that there is nothing quite like the real sun tan. Of course, we would urge you to use sun screen and to use other superior quality skin care products that will ensure your skin gets the hydration and protection it needs more in the summer months.
For the ladies – embrace the sun-kissed hair
There are very few hair styles, if any, that are as romantic, as carefree and as enticing for a man’s eye than the messy summer hair with highlights that only the sun can make. There is no hairstylist in the world who can replicate those highlights. It goes without saying that you need to take care of your hair more closely during the summer, as it can get damaged and dry easier than usually, but if you do care for it, it becomes sexier and more beautiful than any other time of the year.
The summer is the perfect time to walk barefoot as much as you can. For one, no one will look at you as if you just escaped the mental health ward in the local hospital and it is also warm enough for you not to need any shoes. Barefoot walking has a ton of advantages and beneficial effects to your legs, your feet and your spine, provided that you do most of your walking on natural surfaces and not concrete and other superhard manmade surfaces.
Do yoga on the beach
Yes, this may seem like a cliché that no one needs to see or do in their life, but until you have tried it, you cannot understand what the word serenity means. It is best to get to the beach very early in the morning where there is possibly an odd dog-walker there. Strike up your favorite position and you will be transported into a world of perfect serenity, which will have intense beneficial effects on your fitness and your mind.
When starting up bodybuilding education is the key to success. Many people who start going to the gym do not have a workout plan or a nutrition plan, and that is one of the biggest mistakes. Get a personal trainer or a friend that is an experienced bodybuilder to show you the ropes and do some research online. Here are some of the most common mistakes novice bodybuilders make.
1. Respect your body’s limits
The point of training is to reach your full potential by pushing yourself to the limit (not over it). People have given up on sculpting their body believing they were not made for the gym because they had overexerted themselves. Pushing yourself too hard can not only dwindle your motivation but you can get seriously injured. Figure out your limits by trying out different training techniques, when you have found your limit slowly increase the intensity of your workout to step out of that comfort zone.
2. Make your workout vary
Doing the same regime can get tedious very fast by changing variables like number of sets, tempo, pounds lifted your motivation will not disappear. Same goes for your body, if you keep doing the same routine you are probably not engaging all your muscles. From time to time, try changing your routine completely to enhance your body’s ability to adapt quickly and stay sharp.
3. Keep an eye on your diet
This is probably the most common mistake people make when they start bodybuilding. If you want to get the most out of your workout keeping track of your nutrient intake is immensely important. Training breaks down muscle tissue so if the proper nutrients are not present the body cannot repair itself and there will be no muscle growth. A great way to get an edge is to use bodybuilding products that will add valuable nutrients to your diet. Remember these supplements do not replace food they simply add to their nutritious value.
4. Recovery time
You may think that training every day will get you better results but you are awfully mistaken. Not giving your body time to recover will diminish your training and your result as well. After each workout fill up on carbohydrates, drink more water than you think you need and get enough sleep. Recovery aides to your muscle growth so do not take it lightly.
5. Don’t let your mind give up
Let’s face it a big part of bodybuilding is mental durability, if you do not have it you are not at the gym. It is important to keep on track, list your goals and stick to them, measure your progress and stay motivated. Try to imagine how you will look and the emotions you will experience once you reach those goals.
6. You cannot burn off fat in one specific area
Many believe that doing ab workouts will burn off the fat around the abdominal area, this is one of the most common misconceptions. You are working the muscles not the fat. When working out fat is breaking down over your whole body. So if you want to lower your fat percentage, lower your calorie intake, it as simple as that.
Feet are among the most complex and important parts of your body, with the largest number of bones and with a very important role they play in the cardiovascular system. Unfortunately, as it so often goes, the complexity leads to vulnerability, meaning that there are plenty of problems that you can have with your feet. And even when your feet are perfectly healthy, there are other problems that you can have, such as soreness and the dreaded odor. So, how does one keep their feet healthy and fresh?
1. Have a shoe salesperson measure your feet
You probably had your feet measured some time ago when you were buying some shoes. And you might think that this is it and that your feet will stay the same size for years. For one, this is not true and you might be wearing smaller or bigger shoes without knowing it, which can hurt them. Also, not all shoe manufacturers have the same sizes and it is best to leave it to a professional to tell you what size would fit you.
2. Use antiperspirant
Antiperspirants work on any part of the body, including your shoes. This means that you can use the same antiperspirant that you use under your arm on your feet. Of course, it is always best to go with a spray one or a powder one as you do not want to spend half a day applying stick antiperspirant to your feet. Plus it’s messy.
3. Don’t shave right before a pedicure
The urge to shave one’s legs before going in for a pedicure is a perfectly natural instinct. You worry that your pedicurist might be appalled by the stubble on your ankles and your shins. The reason why shaving right before a pedicure is a bad idea is the fact that you may make small nicks and cuts that you might not even notice but that will be a perfect way for bacteria to enter your ankles and feet.
In addition to this, try and get pedicure appointments as early as possible, preferably the first in the day. They may use antibacterial spray after every customer, but they usually do not clean out the filters and the drains.
4. Visit a podiatrist
If you are experiencing pain in your feet or if you believe that you have any problem of any kind with your feet, see a podiatrist. They will be able to diagnose you in no time and they will know how to help you. They have gone to medical school for that and no amount of over-the-counter, online or non-expert physicians will provide you with even comparable help.
5. Don’t wear flip-flops 24/7
Flip flops are perfectly fine when you go to the beach and spend some time in them. However, they are not meant to be worn 24/7 on concrete and asphalt. They have absolutely no support and they usually have extremely thin soles, which leads to serious impact with the hard surface every time you make a step. You can only imagine how bad this is for your feet.