Brain Benefits Of Regular Exercise

Brain benefits of regular exercise.

  • Exercise stimulates the development of the brain.
  • It stimulates the secretion of hormones that “build” the brain.
  • It fights against depression and anxiety.
  • It improves the brain’s executive function.
  • It reduces the effects of stress.

6.Improve Your Mental Health and Mood.

Exercise Stimulates the development of the brain.

As we age, the birth of new brain cells slows down and the brain tissue actually decreases – and exercise can stop that process. A study involving brain scanning in healthy, but elderly people aged 60-79 showed a significant increase in brain volume after only 6 months of aerobic fitness training – something that did not occur in the control group (which did not exercise) and in those who just did stretching exercises. The reason for this is that cardio exercises improve the blood flow in the brain, and thus the delivery of oxygen (the brain uses 20% of the entire oxygen in the body).

It stimulates the secretion of hormones that “build” the brain.

The chemical known as BDNF stimulates the growth and proliferation (proliferation of certain cellular tissue components) of the brain cells, especially in the hippocampus – the brain region responsible for memory that is vulnerable to memory-related effects that come with aging. The more you practice, the more BDNF is created.

It fights against depression and anxiety.

Depression slows down the brain’s ability to process information, making it more difficult to concentrate and make decisions, and causes memory problems. For severe depression, doctors usually prescribe antidepressants, but for less severe cases exercise can greatly help improve mood as it increases the production of serotonin and dopamine, brain chemicals critical for a positive / happy mood, and the new endorphins increases.

Brain Benefits – It improves the brain’s executive function.

The executive function includes cognitive abilities such as focusing on complex tasks, organizing, abstract thinking, planning future events, and working memory such as the ability to remember the phone number while turning it around.

When researchers analyzed the effects of exercise on executive function, data from 18 well-designed studies found that those aged 55-80 who had regular exercise had 4 times better cognitive tests than control groups that did not exercise. The effects were greatest among those who practiced 30-45 minutes each session over a period longer than six months.

Hormones related to the brain also play an important role in cognitive functioning. Irrespective of age, men might face an imbalance of some important hormones like testosterone which hinders their brain function properly. Testosterone boosters are often recommended for them to gain back the capability. Males over 50 can use these supplements to boost testosterone naturally

Brain Benefits – It reduces the effects of stress.

If some hormones like BDNF rejuvenate the brain, others get aging – like the so-called stress hormone cortisol. Slow and “scattered” thinking, as well as forgetting are often caused by stress, and exercise reduces the level of cortisol in the body and helps to generate new nerve cells in the dentate gyrus area located in the hippocampus and is associated with the creation of new memories. Brain cells in this area are spent when we are under stress, and exercise prevents it.

Brain Benefits – Improve Your Mental Health and Mood.

Regular physical activity will facilitate keep your thinking, learning, and judgment skills sharp as you age. It can even scale back your risk of depression and will assist you sleep higher. analysis has shown that doing aerobic or a mixture of aerobic and muscle-strengthening activities three to five times every week for thirty to hour will offer you these mental state advantages. Some scientific proof has additionally shown that even lower levels of physical activity are often useful.

These Supplements Will Help Guard Infection

The turn of summer and autumn is the time when particularly easy to infections of the upper respiratory tract. The blame for this fact is borne primarily by aura variable weather. According to a popular saying telling that “prevention is better than cure”, we take care of the appropriate prevention of colds and flu. In this tutorial, I will present a list of Testosterone booster supplements along with other essential supplements that affect beneficial for immunity and enhance the body’s ability to cope with pathogenic microorganisms.

Vitamin D

Vitamin D is a nutrient that is worth supplementation for at least a couple of reasons. The most important is the one that the deficiencies are extremely common and affect up to 90% of our society. In addition, it has been shown that an adequate level of the substance in the body is to reduce the risk factors of many diseases, both dangerous and severe and more trivial, but quite cumbersome, such as colds and flu. There is fairly good evidence that the provision of an adequate supply of vitamin D improves the functioning of the immune system to help avoid infection of the upper respiratory tract.

Dosage: Vitamin D should be taken prophylactically included in the range of 1000 to 2000 IU per day. In the case of deep deficits is recommended amounts of even several times higher. Vitamin D is a fat-soluble substance, and it should always be taken with a meal.

Vitamin C

Vitamin C is often recommended for use during the duration of colds and flu. However, it turns out that it has become supplementation that may be helpful in reducing the risk of infection of the upper respiratory tract. This compound, except that it is a potent antioxidant and protects the body from the damaging effects of free radicals, also affects the functioning of the immune system. The daily requirement for this compound is estimated to be about 75 – 90 mg per day is relatively easy to satisfy with the participation of conventional foods. According to some experts, however, in order to improve the resistance should take a dose several times higher, in which supplementation is helpful. Vitamin C should be taken with a package of bioflavonoids such as quercetin and rutin.

Dosage: For the prevention of upper respiratory tract infections Vitamin C is recommended to be used in amounts within the range from 200 to 500mg daily. In the case of existing infections, the dose may be increased to 1 – 1.5g per day, with this treatment works only when is used at the first symptoms of colds and flu.

ZINC

Zinc supplementation is associated with having to raise the levels of testosterone and preparations that influence skin conditions. In reality, however, this element is involved in many processes in our body at the same time participating in immune responses. Sufficiently high zinc intake positively affects the immune system, since it is necessary for the proper development of T cells – entities that protect the body against pathogenic microorganisms. Research also shows that supplementation with zinc may shorten the duration of colds and flu and alleviate the symptoms of these ailments, especially when connected to the intake of high doses of vitamin C.

Are Not Top Ten Healthy Foods For Fat Loss

In this first part of my Top Ten Healthy Foods Article and my review of Testoprime that you can find here https://www.laweekly.com/testoprime-review/, I talk about what many of us perceive as healthy food for fat loss. Let’s get started.

Not Top Ten Healthy Foods #1 – Cereal

Dry box cereals will not help with fat loss. Cereal is processed food and is loaded with refined carbohydrates. With the combination of high carbohydrates, low fiber, and protein, your insulin levels will be elevated and less satisfying as far as hunger is concerned.

Of course, if you are substituting cereal for a breakfast option like a fast food place, you will see a change for the positive in your health. However, if you take that one step further and substitute the cereal with high fiber fruit and high protein like a protein drink, you will see positive changes not only in your health but also in your waistline.

If you just can not seem to get away from cereal in the morning, stick to a more natural option like oatmeal. Oatmeal has more natural ingredients and a higher fiber-to carbohydrate ratio. This will make you feel fuller, longer.

Not Top Ten Healthy Foods #2 – Artificial Sweeteners

Artificial sweeteners are horrible for fat loss. They are not natural and completely foreign to our bodies. They will increase your hunger and if you are hungry all the time, it will be very hard to stick to your diet.

Not Top Ten Healthy Foods #3 – Sports Drinks

Besides the artificial sweeteners that are mentioned above, sports drinks contain a host of horrible ingredients that will tamper with your fat loss success. Some of these ingredients include…

  • High fructose corn syrup, linked to diabetes
  • Yellow dye number 10
  • Brominated vegetable oil, interferes with the metabolism of iodine
  • Oil of wood rosin.

Not Top Ten Healthy Foods #4 – Coffee

  • Coffee does a number of things that might hurt your fat loss goals such as…
  • coffee is an inflammatory food
  • coffee depletes minerals from your body
  • coffee raises blood pressure and cholesterol in some individuals.

Not Top Ten Healthy Foods #5 – Granola

I’m not sure why granola is considered a healthy food. It is loaded with sugar and fat. It is obviously not a great choice when you want to keep your waistline small. Granola and cereal are very similar. Today’s granola contains high fructose corn syrup. This ingredient is also found in soda which can lead to a fatty liver and diabetes.

How To Build Your Mma Sports Workout Program

Building your MMA Workout Program from the ground up:

This is one of those questions that I am asked a lot so I thought that I would write a little about it.

Here are the 5 Steps in building that I use in my workout for the different sport(s) that I do which is mostly MMA. These are what I tell people to do:

1) Break down the different components of your sport.

  •  What kinds of movements are required?
  •  What kinds of strengths and conditioning are required?
  • What techniques do I perform constantly?
  • Which muscles do I use (even the little ones)?
  • What movements do I use (am I slow and calculated or explosive)?
  • Does your sport require you to hold a piece of equipment? What equipment do I use?

2) Search for Drills and exercises that pertain to the questions above and do them. Learn from people who know!!!!!!

Answer these questions and then do research.

This is the information that Coach Ray and I have researched and used in our programs and our student’s/customer’s programs as FitterFast.com.

It is important to learn from people who know because that is how injuries happen.

For example: when I first learned Olympic Lifting I was living in Kamloops BC. I then moved back to Vernon BC to train where I continued this style of lifting. I used to do it once a week on Fridays so that I would have the weekend to recover. I then went there on Saturday and some guy who had seen me do it the day before was doing power cleans without instruction or asking questions. This guy A) put on too much weight and B) nearly killed himself with poor technique and in between each set was holding his back because he had strained it. I stopped him and told him to not continue and to start out with more basic techniques until he properly learned how to do them. I save him a lot of pain but he was still hurting a week later from his poor performance because he assumed that what he was doing was right without asking the people who know.

I have also seen this with people who don’t know teaching their bad techniques to others who think that they are doing it right. Actually, it is heavily practiced in MMA. Oh, by the way, I realize that there is a difference between not knowing and having different techniques. Those who actually know their techniques will always be able to answer the question “Why do you do that?” Those who can’t always answer the question properly don’t truly know.

3) Cross Train

Just because you are building those muscles that pertain directly to your sport or your MMA style doesn’t mean that you should neglect your other muscles. Those muscles and strengths that you don’t use in your sport still act as supporting muscles and strengths. YOU STILL NEED THEM so train them. Even if you train these only 10-15% of the time it will still benefit you in the future.

For example: I came across this problem with my conditioning. I was in incredible shape and then I started working my core. Apparently, this was my weak point because once my core became stronger my cardio and speed went through the roof (relative to my past conditioning). I wasn’t doing much different but once those muscles were able to support the beating I gave them, suddenly it made my life a lot easier. Out of no where, I could spar harder and faster and for longer.

4) Take rest days (sort of)

Your body takes a big pounding when you are training for sports especially MMA. You need to give it a day to relax and recover. Otherwise, those nagging pains won’t have time to heal and you will be stuck with them for a very long time.

Overtraining is one of the biggest reasons people A) get injured and B) stay injured.

Now, when I say take a rest day it does NOT means sit on the couch all day and do nothing. You still need to get out there and get active. You still need to keep those muscles moving and stretching. What can you do to both get your rest and stay active? Go for a walk or light jog is a big one. This is great especially if you have a family or significant other. It allows that time for you to get out and be active while spending time with them. Trust me, they will appreciate it especially if you have ignored them all week to train.

5) Fix Problems when they come up and don’t make them worse.

I know that it is hard especially after training so hard to get to where you are but if you are injured then take the necessary days off and allow your body to heal.

Healthy Weight Loss Tips

The following Healthy Weight Loss Tips may help if you have reached a plateau in trying to lose weight, even if you are training hard in the gym. Your weight loss plateau may be caused by certain foods you are consuming which can turn off your bodies ability to burn fat. The deletion of these foods from your diet are only if you are on a strict diet and still find yourself not gaining grounds on your fat loss goals.

Healthy Weight Loss Tips For

The first type of food I will talk about that could hinder your goals of burning fat are grains. Grains such as bread can keep the fat stored on the body when consumed. If you are trying to lose those last few inches on your body, then try to exclude bread from your diet. Oats can also have the same effect on your body as bread does.

Some people have a mild allergic reaction to grains and some allergic reaction to certain foods are so mild they may not be aware of it.

Healthy Weight Loss Tips For Dairy

The second food you should try to steer away from is dairy. Some people are also mildly allergic to dairy to the point that the body doesn’t react in an extreme manner. You may not realize this allergy exist because there is no physical reaction, but it can effect how the body reacts to burning stored fat.

Dairy from cow sources are also a concern for dieters. The cows themselves are injected with hormones and antibiotics that slow down the fat burning process in the body. Instead of cow dairy, try products from goat sources that are more pure, such as goat milk and goat cheese.

Healthy Weight Loss Tips And Artificial Sweeteners

The third and one of the more dangerous food sources for keeping fat on is artificial sweeteners. Stay away from these at all cost.

I believe this is one of the most important healthy weight loss tips because artificial sweeteners will have the same effect to your body as the natural sugars. It will spike up your insulin when consumed enough.

Diet soft drinks are a big problem when trying to lose body fat. Sure it says 0 calories but the artificial sweeteners that they put in these drinks are worse then if you just drank the regular soft drinks. The aspartame that is in the diet soft drinks are more harmful for your body then regular sugar and will be harder for you to lose body fat when working out. A good idea when trying to lose body fat is to cut out all sodas from your diet.

Healthy Weight Loss Tips And Caffeine

The fourth is caffeine. You may have heard the name caffeine thrown around a lot when you hear people talk about fat burning pills. Fat burning pills and caffeine pills only get your heart rate up and is very dangerous when consumed in the long term usage.

Caffeine is also found in coffee and other drinks that will only have your body gain short and extremely high level of energy. This high level of energy that caffeine produces is hard on the body internal systems. What happens is, the body gets into a really hyper state for a short time period. After that short period of time, the body will shut down and crash because it can not handle that type of high intensity.

Healthy Weight Loss Tips And Other Foods

There are other foods that you can play around with to see if you can get your body fat percentage to go down. Try to eliminate different types of foods from your diet and see if it works for you.

Not everyone reacts the same. Some people will see tremendous results from losing one type of food from their diet and others will see no results at all. If you don’t see any results in a few weeks by excluding your chosen foods, examine what you are consuming and see what you can exclude from your diet that could be the cause of your plateau.

Sometimes it may not even be an exclusion of certain foods but an increase in others. You may find yourself in a starvation mode because you are not consuming enough calories throughout the day and don’t even realize it.

Also, it may be the percentage of your fats, carbohydrates and proteins that are not in the right ratio for maximum fat loss. So, play around with the different ratio and see what happens.

Before you click here and there for any fancy diets and ruin your inherent metabolism, it is way better to inculcate these best tips to regulate your diet to a balanced meal plan. You can also start working out and including some supplements which might energise your body and boost the results quickly.

Implementing these healthy weight loss tips and gaining muscle mass is basically experimenting with your body and how certain foods will react to either the growth of your muscles or loss of body fat.

Bicep Routines for Bodybuilding – Check the routines 

The biceps are a very difficult body-part to isolate because the forearms and back can easily enter into the movement during bicep exercises.For this reason, light weights should be used for beginners performing bicep exercises in order to concentrate on proper technique. However, as you gain more experience and a strong mind-muscle connection with the biceps, you may opt to handle heavier weights during your bicep workouts.

From the https://bonymuscle.com site, the preparation of the right routine is possible for the people. The performance of the exercise and workouts is possible as per the needs and expectations. The building of the muscles and biceps is possible for the individuals. 

During bicep curls, it is important to place your elbows on your sides and keep them there during each rep. Also your upper arms should not move at all and your wrists must not bend down during bicep curls. And after each repetition, only lower the weight 75% down.

In regard to isolating specific parts of the the bicep, incline curls isolate the lower portion of the bicep which resides closest to the forearms, and hammer curls isolate the outer part of the bicep at the sides.

Mass Movements 1) Cheat Curls- The king of mass exercises for biceps 2) Barbell Curls- Standard compound exercise for biceps 3) Standing Dumbbell Curls- Alternate version of curls 4) Seated Dumbbell Curls- To use less of the back

Isolation Exercises 1) Dumbbell Alternate Bicep Curls- Isolate each arm 2) Incline Dumbbell Curls- Isolate the lower part of the bicep 3) Preacher Curls- Great isolation exercise to put tension on muscle 4) Cable Curls- For great burn and pump in biceps 5) Concentration Curls- Great for pump and bicep peaks

Ultimate Beginners Guide To Handstands

There isn’t any doubt about it: Handstands are one of many coolest workouts you may see whereas scrolling via your Instagram feed.

However except you grew up as a gymnast, studying to do a handstand may be fairly tough. With out the appropriate strategies, you possibly can waste years coaching in your handstand and by no means obtain it.

Relatively than simply kicking up and hoping for one of the best, use a wall to construct up your energy, grasp progressively tougher variations, and be taught the strategies that can assist you prepare rapidly and persistently.

Be sensible about your handstand coaching and save your self time and frustration down the road. Earlier than you understand it, you may be rocking a freestanding handstand with ease!

Step 1: Construct Power and Endurance

Step one to mastering a freestanding handstand is to work on the wall. It could not appear very cool or spectacular, however working your wall handstand helps construct energy and endurance the other way up. It is completely important to serving to you identify that stable handstand line.

Listed below are three strength-building workouts that can assist you get began:

Wall Maintain

As a substitute of kicking up towards the wall like most individuals do, stroll your toes up the wall so your chest touches the wall. This makes it a lot simpler to determine a straight handstand line on the very starting. It’s going to additionally assist you keep away from the dangerous behavior of an arched “banana” handstand later.

To do that, place your palms on the bottom along with your toes on the wall, then slowly stroll your toes up the wall till you grow to be vertical. Your objective is to get your palms a couple of inches away from the wall. If you cannot fairly get that near the wall but, don’t be concerned—a part of this preliminary coaching is studying to grasp the sensation of being the other way up. It’s going to get higher with time and apply.

When you attain the complete upright place, tighten your core, pull in your ribs, and push up as a lot as potential via your shoulders. It’s best to really feel such as you’re pushing the ground away from you.

Subsequent, level your toes, interact your glutes and quads, and maintain! Attempt to do no less than three units of wall holds and time your self to trace your enchancment. Ultimately, it is best to purpose to carry every wall handstand for a minute or extra.

Wall Stroll

Wall walks are one other nice train to assist construct up your energy and endurance in a handstand, whereas acclimating you to the sensation of being the other way up. As soon as once more, stroll your toes up the wall in order that your chest is near the wall, then choose your palms up and “stroll” sideways in a single path alongside the wall.

You may straddle your toes for stability—this additionally makes it barely simpler to grasp the motion. Maintain strolling in a single path, then change and stroll again to the place you began to maintain the work even on each side. Do not forget to push up via your shoulders and preserve your core tight in the course of the train.

Shoulder Contact

That is one other nice upper-body and core strengthener that basically helps you deal with that shoulder push, a necessity for correct handstands. Plus, shoulder touches will help put together you for a one-arm handstand manner down the road.

When you’re in a handstand towards the wall, lean barely to at least one facet as you slowly choose up one hand. You can begin by simply lifting your fingertips to realize a really feel for the motion, then finally elevate your hand up and faucet your shoulder on the identical facet. It is a nice train to do for time or reps along with your wall holds. As soon as you’re feeling extra comfy being the other way up and may maintain your wall stand for no less than 30 seconds, begin engaged on the stability portion of the handstand.

If you intend a perfect handstand, the above workouts would certainly make sure to tone your body uniformly. You can be achieving more if you implement performance boosters as Testo Max in your regime. They tone the muscles, regulate the fat, and your strength and stamina multiply quickly. It is a huge aid to tone the body correct for proper handstand. 

Step 2: Use the Wall for Steadiness

Relatively than going straight to freestanding as soon as you’ve got constructed your baseline handstand energy, preserve utilizing the wall as a useful device that can assist you grasp your stability and perceive the right handstand line.

Begin by strolling up the wall right into a handstand. Make sure that every thing is tight and push up via your shoulders.

Subsequent, stroll your palms away from the wall so that they are a few foot away. Your hips ought to nonetheless be over your palms.

Slowly take away one foot from the wall and stability it overhead in order that your shoulders and hips stay in a straight line. It is OK in case your leg goes barely previous your hips—simply be sure that to focus in your hips being immediately over your shoulders.

With as a lot management as potential, slowly take away the opposite foot from the wall and attempt to stability via your fingers and maintain your handstand briefly. When you fall backward, put your toes again on the wall. When you fall ahead, you may cartwheel out. A part of coaching for freestanding handstands is studying that falling is OK!

Very slowly break up your legs backwards and forwards, working to really feel the stability in your fingertips and the alignment in your shoulders and hips.

Professional Tip: Movie your self throughout this train to repeatedly gauge your progress and be sure you are sustaining the right alignment. Gaining stability takes time—do not rush the method.

Step three: Freestanding Apply

Earlier than you begin working your freestanding handstands, it is best to be capable of maintain a handstand towards a wall for no less than 30 seconds. The longer you may maintain it towards the wall, the simpler constructing as much as freestanding handstands will probably be.

Experiment with both kicking right into a handstand or tucking your legs up. Most individuals will discover kick-ups simpler since tucking up takes fairly a little bit of upper-back and shoulder flexibility.

Whereas studying to kick your legs up right into a handstand, go slowly! This method takes quite a lot of experimentation. When you do not kick arduous sufficient, you will not make it to a vertical handstand, and if you happen to kick too arduous, you may fall or cartwheel over. This step takes time and apply, so be affected person.

If you do lastly really feel prepared to start out coaching your handstands away from the wall, do not cease your wall coaching altogether. When you get to a freestanding degree, attempt to spend about half of your time working towards your handstand on the wall and half of your time engaged on kicking up right into a freestanding handstand.

Even one of the best hand balancers nonetheless work on the wall to realize much more energy and endurance, and work on perfecting their handstand line. Solely if you get actually constant holding your freestanding handstand for a minute or extra must you begin spending most or your whole time without work the wall.

Consistency is Key

When you’re critical about with the ability to maintain a freestanding handstand, you may have to apply practically day by day, even only for 5-10 minutes at a time. Be constant, and you will be rocking your freestanding handstand earlier than you understand it!

Unique Approach To Training For Massive Muscle Gains

I was always wondering why my friends were getting bigger in the gym while my muscles did not respond to training as much as I would expect. Then I realized that as a skinny hardgainer I will have to do much more than just “train hard” and “lift heavy” – as many of the bodybuilding “gurus” and magazines would advise. After a bit of research about ectomorph body type I realized there are many genetic challenges hardgainers have to overcome in order to be able to build muscle.

If you want to consume D Bal, then there is a need to implement a unique approach. The building of the muscles is possible as per the needs and requirements of the people. The meeting of the needs and requirements is possible for the individuals. You can do some research to make the right decision. 

One of the reasons why hardgainers struggle with “getting bigger” is a higher ratio of type one muscle fibers in hardgainer’s body. In general, there are several types of muscle fiber in our body, but the two that we deal with the most are type one and type two muscle fibers. Type one muscle fibers are your endurance related fibers (e.g. marathon runners have a higher ratio of type one muscle fibers). On the other hand, type two muscle fibers are the ones you get your power from, these are explosive power type fibers. The way hardgainers should target these two muscle groups is completely different than what a “normal” bodybuilding program would suggest!

Other reason for very slow (if any) muscle growth is the fact that hardgainers are biologically challenged when it comes to neuro-muscular communication, which results into poor muscular response and slower muscle building processes. In other words, when you’re working out and lifting weights, your type two muscle fibers are much harder to target. Research has shown that only 20 to 30 percent of them are actually hit by your heavy lifting training! That is why the “lift heavy approach” does not really work for hardgainers.

So what advice would I give to skinny guys that do not want to be disappointed seeing all their hard work gone to waste?

One way to overcome the hardgainer’s training challenge with targeting type II muscle fibers is to gradually increase your body’s neuro-muscular communication throughout your workouts by using a “Rest Pause” format. This format is used in many different variations. The approach I am going to show you might be a bit controversial but it is definitely worth trying because it can greatly magnify your bodybuilding results:

– Pick up a weight that is about 50% of your one-rep max

– Perform 5 repetitions and then rack the weight

– Wait 10 seconds

– Perform another 5 repetitions and rack the weight again

– Wait 10 seconds

– Perform another 5 reps & so on…

By gradually increasing overall workload in your sets with this twisted “Rest-Pause” format, you will slowly activate your Type II muscle fibers. The ten second rest periods will give you just enough time to catch your breath and regenerate energy for the following set. This technique dramatically improves neuro-muscular communication and results in 3 times better muscle growth.

When applied correctly, this “advanced” bodybuilding training technique is actually the HOLY GRAIL for hardgainer training.

Creatine Everything You Need To Know

Creatine is a compound involved in the production of energy in the form of ATP. Roughly 95% of the body’s creatine ends up being stored in skeletal muscle and the rest is found in the brain, heart, and testes. Once it’s used, creatine is converted to a waste product called creatinine and excreted in the urine. Creatine supplements like hgh-x2 are extremely popular amongst bodybuilders and other weight trainees looking to improve their performance in the gym and achieve better results.

Creatine is a great way to increase your strength, muscle mass, and athletic performance amongst other things. If your diet, training, and rest are already perfect, creatine could be exactly what you need to reach your goals faster. Small quantities of creatine can actually be found in red meats, however, during the cooking process, most of the creatine is lost. Creatine is also produced naturally in the body from three amino acids that are naturally found in animal protein (L-arginine, L-glycine, and L-methionine).

There are several forms of creatine available, the most popular are Creatine Ethyl Ester, Creatine Monohydrate, and Creapure Creatine.

Creatine Ethel Ester-

Creatine Ethel Ester (also known as CEE) is a derivative of the supplement creatine used to aid athletic performance and increase muscle mass (amongst other things). Creatine Ethel Ester is usually available in capsules and powder form. Some people believe Creatine Ethyl Ester is superior to Creatine Monohydrate, saying it has a better half-life and absorption rate, however, this has not actually been proven and could be nothing more than marketing schemes. Studies have shown that some of the creatine in the form of ethel ester may turn into creatinine, in fact, 50% of it can turn to creatinine at the point of absorption. Creatine Ethel Ester claims a lot of great things, however, it is arguable that these claims can not be verified.

You should aim for 5g of CEE a day in 2.5g doses, on a day you are training you should take 2.5g around 30 minutes before your workout and 2.5g again after your workout, on nontraining days take 2.5g twice throughout the day at regular intervals i.e. first thing on a morning and 8 hours later. There is no need to cycle Creatine Ethyl Ester unless told to do so on the instruction of the particular brand you are taking. There is no need for a loading phase with CEE.

Creatine Monohydrate-

It is a common misconception that Creatine Monohydrate needs to be taken straight before a workout for you to reap the benefits, this is not at all true, creatine does not have an instant effect on the body, it needs time to raise the creatine levels in your body, these will go back down shortly after you stop taking creatine. If Creatine Monohydrate is not dissolved fully before consuming, you will not absorb it properly, it will not be used and will go straight through you, maybe even causing stomach discomfort on the way. This is why is it important to make sure your Creatine Monohydrate is fully dissolved before consumption. This is why many people think that creatine does nothing for them, they simply add creatine to their cold post-workout shake not allowing it to dissolve, the correct way to do this is to add your Creatine Monohydrate to warm water, this allows the creatine to dissolve much quicker and more efficiently.

You should be consuming up to 5g of Creatine Monohydrate a day, although Creatine Monohydrate can be consumed at any point during the day it is most beneficial to take straight after a workout, on nontraining days try to consume your Creatine Monohydrate first thing on a morning, although if these times are not suitable for you, any other time will still be helpful. if you weigh more than 220lb you may want to up your dose from 5g to 10g daily.

Creapure Creatine-

Creapure Creatine is a micronized version of Creatine Monohydrate. What gives Creapure Creatine an advantage over standard Creatine Monohydrate is how quickly it dissolves, if you compared standard Creatine Monohydrate and Creapure Creatine you would find creature dissolves much faster and more efficiently, the output of this allows your body to use and absorb more creatine as opposed to just passing it through your body. Apart from that the same rules for standard Creatine Monohydrate apply to Creapure Creatine, taking 5g daily for most people or 10g daily if you weigh more than 220lb.

Possible side effects of creatine?

Creatine really is a safe supplement, some people claim that creatine can cause all sorts of major problems such as kidney failure amongst other things, however, this is not at all true, these are the kind of rumors that fly around the internet, there are no studies at all to support any dangerous side effects of creatine. However at worst some people may suffer from the following, although if you dissolve the creatine properly before consuming it you should find you get no side effects, make sure you are drinking plenty of water throughout the day though.

-Stomach cramps

-Nausea

-Diarrhoea

-Loss of appetite

-Muscle cramps

Should you cycle creatine?

Although there is nothing wrong with cycling creatine, it is not actually necessary, however, if you cycle creatine it takes around 30 days for the creatine levels to return back to normal, you could cycle 30 days on 30 days off, 60 days on 30 days off, etc.. but if you are cycling creatine it does take 30 days to return back to normal creatine levels, however, there is no need to actually cycle creatine.

Loading phase?

Creatine supplements advise taking 4 servings for the first 5 days before sticking to maintenance levels, taking one serving a day (5g for most people). However is the loading phase necessary? No, it was originally thought you needed to load in order to raise the tissue levels of creatine, more recent studies have shown that you will reach the same tissue levels if you simply take the maintenance dose. So loading creatine can cause tissue levels to be raised quicker, but taking only one serving a day will do the same thing, it will just take slightly longer to do so. Supplement companies still promote a loading phase because it causes you to run out of your creatine supplement much faster and therefore making you buy more, meaning more money for them!. My advice would be to take the maintenance dose of 3-5g a day as you will still receive all the benefits and your creatine supplement will last longer.

Is creatine stable?

Creatine should be consumed reasonably fast after mixing, the longer you leave your creatine mixed in water, the more time it has to convert to creatinine. To prevent this, simply mix your creatine supplement a few minutes before consuming.

Does creatine cause stomach bloat?

Creatine is a safe product with a chance of mild side effects at most, as mentioned earlier if creatine is not dissolved properly it does not get absorbed, this is because water is drawn into the stomach (where the creatine is) to help dissolve it properly, or even just to push the creatine out of your body, this will only happen if the creatine has not dissolved.

How does creatine actually make the muscle grow?

For starters, creatine helps you push out those extra few reps which break your muscles down that little bit more resulting in them rebuilding bigger and stronger than before. As most people know, taking creatine causes your muscles to hold more water throughout the duration of the time you are consuming it, but how does this help? when your muscles retain extra water due to creatine intake the cells within your muscles are “volumized” or “super-hydrated” this helps by increasing the protein synthesis within the cells resulting in greater muscle growth.

Is creatine suitable for young people?

People are always asking me ‘I’m a teenager, is it safe for me to use creatine?’ and the answer is yes, as mentioned earlier, creatine is a safe supplement to take, we already consume creatine through red meats, however, if you are still unsure about taking creatine, start off with very low doses 1-3g before eventually upping the dose to 5g. If you are much younger than 15-16 I would not advise taking creatine, this is not because it isn’t safe, but because there really is no need for you to be taking many supplements just yet.

Does creatine have benefits for women?

Creatine can actually be especially helpful for female athletes, this is because as a whole, women generally have a much harder time increasing muscle strength and muscle mass, creatine could be exactly what you need to reach your goals faster.

Will taking Creatine Monohydrate even when I am not training help me?

As mentioned earlier creatine levels within the body take time to raise to a beneficial level, taking Creatine Monohydrate is not a ‘quick boost’ of creatine, you must be taking creatine every day to increase creatine levels and be able to reap the benefits.

So how long does it take before I see results from taking creatine?

Although this varies with each individual depending on how good their nutrition training and rest are, it generally takes a couple of weeks for creatine levels to be at their highest, this is when you should notice the biggest difference, specifically in performance and strength. However, if you want to raise the creatine levels within your body even faster, then consider the loading phase, taking 5g of creatine 4 times a day for the first 5 days.