Beginner’s Guide To Bodybuilding Supplements

I get quite a few emails asking about various supplement combinations, stacking different supplements, or how to use some supplements. After my recent return to serious lifting after a one year layoff, I did a basic cycle (about 7 weeks) using the basics, and came back with a 18lb gain in these 7 weeks. (of course, its always easier to gain back what you lost.)
So, I’m writing this (probably long) guide now to answer some of these most often asked questions, and hopefully help you out. ;-) Now, this guide is just for beginners who are using some basics supplements, but lack a good understanding, or for anyone who’s considering using some supplements for the first time. If you’ve been using supplements for awhile, then you probably shouldn’t waste your time reading this. But feel free to do so.
Hopefully after you read this, you’ll gain a good understanding of the basic supplements, and learn to use them to maximize your gains. So, here’s what you can hopefully get out of this guide:
  1. Learning about the basics – creatine, glutamine, protein supplements and weight gainers
  2. Get a brief overview of the use and benefits of these basic supplements (will not be in too much detail, as I have in depth reviews of these supplements on this site), and learn about the truth (and side effects) of some of them (telling fact from fiction especially for creatine).
  3. How you can use and stack just the basics supplements to achieve excellent gains, even if you’re a Hard gainer (I am a major hard gainer myself, so if I can do it, so can you… boy that’s so cliched ^__^)

Cristiano Ronaldo shows off his gorgeous beach body!



Ouf!



How Do You Reduce A Fat Belly?

Is a Fat Stomach Unhealthy?

Yes. For people with a BMI of 34 or less, a fat belly is regarded as an additional health risk. Fatty tissue which is stored around the stomach and abdomen (sometimes called intra-abdominal, or visceral fat) carries a greater health risk than fat located in the lower body around the butt and thighs. Some health studies show that abdominal fat leads to raised blood pressure, high cholesterol levels, high blood sugar, insulin resistance syndrome (metabolic syndrome X) and heart disease. Because of this, some experts believe that waist circumference and fat-distribution is more important than your actual weight in predicting future health risks.

What Causes a Fat Belly?

Where we store fat (surplus calories) is largely a combination of gender, age and genetic inheritance. Men tend to store fat around their middle (apple shape), whereas women typically store fat around the pelvic region, hips, butt and thighs (pear shape). However, women are prone to develop an apple shape in mid-life, after menopause. This is because the female hormones are present in smaller amounts and so their shape tends to become more 'male'.

Stress and Stomach Fat

Some health studies show that abdominal fat can develop as a result of stress. This is because the hormone cortisol is released during stress, and a high level of cortisol in the body appears to stimulate the storage of fat around the belly and abdomen. Researchers at Yale University studied 60 women and found that the more stress they were under, the more fat they stored around their stomachs. So it appears that a fat belly is most likely to develop in stressed men of any age, and older stressed women.

How to Prevent a Fat Belly?

If you are prone to store fat around your middle, the healthiest solution is to maintain a normal weight. By matching your calorie intake to your calorie needs and prevent weight gain, you will prevent the development of any excess fat.


How to Reduce a Fat Stomach?

However, if you already have a fat belly, the best option is to follow a healthy weight loss diet, combined with fitness exercises such as aerobics (to burn extra calories) and a stomach-toning workout to help tighten and strengthen abdominal muscles. That said, reducing a fat stomach takes time - especially if you are an apple-shape. Despite what commercials say, there is no diet-plan or type of exercise that can "target" your fat stomach. So please don't get impatient. Your fat belly will disappear, I promise.

Can You Reduce Body Fat by Exercise Alone?

It's perfectly possible to lose fat simply by exercising, but it takes quite a bit of time and effort. Remember, one pound of body fat is roughly equivalent to 3500 calories.
 The Healthy Weight Loss Program That
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What Amount of Exercise Burns 1 Pound of Fat?

IS THERE ANY SIDE EFFECT IN WEIGHT TRAINING ON YOUNGSTERS???




The claim that heavy weight training can damage the growth plates of prepubescent youngsters has been around for many years, but no clinical studies have yet corroborated that assertion. In fact, bone density scans have shown exactly the opposite, namely that youngsters who do weightlifting have a higher bone density than children who do not use weights. Clinical records have not shown any correlation between heavy weight training and epiphysial damage or any of those other problems that you have mentioned.

As a matter of fact, RHABDOMYOLYSIS in the healthy person is far more commonly associated with excessive amounts of strenuous muscle endurance exercise such as marathon running.
Where does that information on 'permanent adhesions' on the musculotendinous junction come from? This junction is not really a clearly defined junction, anyway. The muscle gradually becomes more and more collagenous towards its ends and in the tendon it becomes almost entirely collagenous, then as the tendon approaches the bone to which it attaches, it becomes progressively more 'bony', until it fuses into the periosteum at its bony insertion. This is a very intelligent design because a sharply defined musculotendinous junction would be more susceptible to damage than a continuum of tissue structure extending from one bony attachment to another.
It would be difficult to imagine how permanent adhesions could take place 'on' this region because of the powerful movement of the tendon during forceful movement that would tend to minimise any chance of such adhesions forming.
A close colleague of mine who is a well known orthopaedic surgeon and sports medical specialist and who has treated, operated upon or studied the joints of tens of thousands of patients of all ages over a career spanning more than 35 years reported at a sports medicine seminar that he had never been able to categorically show that any given weight training regime or vigorous sporting regime produced premature closure of the epiphyses in healthy, well nourished individuals.
A major confounding factor is that most children run, jump and carry out other very impulsive activities which impose far greater forces on the joints than squatting or deadlifting even 3 times bodymass. Many of us who have carried out research in biomechanics have shown that the forces experienced by the body during running, jumping, hitting and landing often exceed 4 times bodyweight.
While squatting or deadlifting a load of 275lbs may seem to impose huge loads on the joints of a youngster that figure can easily be doubled during running and jumping. In other words, if we are to base our judgment on the basis of magnitude of force imposed on the body, then we ought to ban all running and jumping from schools.
It is not weight training or indeed any sport per se which causes injury, but the manner in which it is performed. A technically well executed lifting exercise is perfectly safe. A poorly executed squat is just as dangerous as poor running or jumping style. Excessive intensities and volumes of weight training, running, cycling and indeed any other physical activity can produce injury.
The important point to make here is that the motor skills of all sports and physical training should be rigorously taught to children and coaches to minimise the risk of injury. That, of course, includes creating a deep awareness of the phenomenon of overtraining. It is unnecessarily alarming to single out weight training as a proven cause of epiphysial damage and retarded growth. That simply is not scientifically correct

WHAT IS ANABOLIC STEROIDS??

Anabolic-androgenic steroids are synthetic hormones and they belong to a group called ergogenic or better known as "performance-enhancing" drugs. Anabolic-androgenic steroids are substances related to male sex hormones. Testosterone is a male hormone and the most broadly known natural anabolic steroid and natural androgen. Anabolic-androgenic steroids are artificial derivatives of testosterone.

In general, the origin of the related terminology is the Greek language. "Anabolic" refers to body-building, and "androgenic" refers to increased manlike masculine characteristics. "Steroids" refers to the class of drugs. The terms have been chosen because of the properties anabolic steroids have. These include the increase of muscle strength and mass. The same hormones contribute to bone growth as well.
Anabolic steroids were discovered by chance by German scientists in the early 1930’s. At that particular time the discovery was not considered important and interesting enough to encourage any further study. Dianabol was the first anabolic steroid preparation approved by the FDA and used for medical purposes in the 1950s, since laboratorial and clinical trials had been very promising.

MUSCLE GROWING FOOD LIST


When thinking about bodybuilding, the first thing that comes to one's mind is weight lifting. Although the workout routine is an essential component in growing muscles, there are people who dedicate their life to physical exercises and they don't achieve the expected results. If you are one of them, you know how frustrating this can be. You exercise a lot, you have completely cut out sweets and junk food, but you are no step closer to the physical shape you desire. This might be because although you have given up junk food and sugar, you are still doing some dietary mistakes.


If your diet is not proper, your effort is totally in vain. I am sure you know which the bodybuilding foods are and that you have to eat protein, good fats and good carbs, but do you know exactly what to pick up from the supermarket in order to provide these nutrients to your body? It is important to choose foods that aren't going to offer bad fats or bad carbs besides the good nutrients because the positive impact will be cancelled by the negative effect.

Here's a list of bodybuilding foods that are going to only provide you what you need to grow your muscles harmonically and to sustain your physical effort.

1. Skinless chicken breast
2. Lean turkey
3. Egg and egg whites
4. Cod
5. Salmon
6. Pollock
7. Canned tuna
8. Lean beef
9. Fruits
10. Vegetables - the green ones are the most beneficial
11. Oatmeal
12. Brown rice
13. Whole wheat
14. Almonds
15. Avocados
16. Olive oil
17. Fish oil

By consuming the above mentioned foods, you will be able to ensure to your body protein from lean sources, good fats and good carbs. The main idea is that you have to stay away from bad fats and to avoid complex carbohydrates. You have notice that lean protein is welcomed, while protein from fatty sources is to be avoided. Fruits and vegetables can be consumed without any restriction because besides nutrients they also contain a high amount of fibers which are helpful in digesting foods and in eliminating toxins.

Stay away from fatty meat, bacon or farmed fish and completely forget about sweets, soda, ice cream, chips or candies. You can also forget about fried food and to start backing or boiling it. Butter and margarine are unhealthy fat sources as well as some oils. Once you truly understand which the bodybuilding foods are, your workout routine will start to produce visible results and your frustration will vanish.

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