Archive | November, 2016

What’s the Best Protein Shake? Comparing Visalus, Isagenix, Shakeology, and More

What is the best protein shake for weight loss? Building muscle? Overall health?

In this article I will be comparing a few of the most popular protein shakes in terms of ingredients, cost, and taste. I will focus on a few of the most well known brands, most of which also have an income opportunity attached, but I will focus solely on the product itself, not the business.

First of all let’s explore Isagenix.

Isagenix is a multi level marketing company whose main products are it’s protein shakes. Having tried them myself, I can verify that the shake are very tasty. Even my kids like them and that is saying a lot because they don’t like too many of the shakes I have tried. Isagenix shakes come in creamy french vanilla, dutch chocolate, black sesame, natural berry harvest, and strawberry cream. Isagenix claims to use a very high quality whey protein isolate that is natural and free from pesticides. They claim to be a very healthy shake, despite the fact that each serving contains 16 grams of sugar. Perhaps that is why my kids like them so much.

The cost of a 14 serving canister is approximately $52 plus taxes and shipping so most people would need 2 canisters per month. If you sign up as a distributor you get each canister for around $40 plus tax and shipping. Isagenix promotes a ’30 day cleanse’ and you will find a ton of success stories from people using Isagenix all over the internet.

The main pros for Isagenix are its high quality whey and the taste.

The cons are the high sugar content and the lack of other ‘superfood’ ingredients.

Next let’s look at Shakeology by BeachBody.

BeachBody changed their marketing to into a network marketing structure in 2007 after many years of success through infomercials. Their name is well known mostly for it’s fitness programs like P90X and Insanity. The ingredients in Shakeology are very high quality and many of them are considered superfoods. To source all these ingredients separately would be extremely expensive. Overall, the protein content and the nutritional content are exceptional, and one look at the ingredients list will impress anyone in the health industry.

The cost of a 30 day supply is $119, making it the most expensive of the brands. But as a ‘coach’, you would receive 25% off plus free shipping. It cost’s $15/month extra to be a coach with BeachBody in order to maintain the discount. When you look at it that way, the monthly cost for Shakeology including taxes and all fees would be around $120 which is almost the same as just buying it retail.

However, despite the high cost, many people who are conscious of ingredients choose Shakeology. In terms of taste it’s one of my favourites. And my kids love it.

BeachBody also offers some well known fitness programs like P90X, Brazilian Butt Lift, Insanity, and TurboFire, that go along with their weight loss incentives. They promote nutrition, good eating, plus exercise to lose weight, and like Isagenix and most other shakes, you will find tons of success stories with Shakeology.

The pros of Shakelogy are the superior, wholefoods based ingredients that are nutritionally dense.

The only con would be the cost.

Another great shake, that is slightly off the radar because the company’s main focus is skin care, is the Arbonne Essentials shakes.

The Arbonne shake uses a mix of pea protein as it’s main protein source. Most people don’t realize that pea protein provides a good pre-workout energy boost as well as post workout muscle recovery. It also contains a similar amino acid profile to whey protein but is particularly high in lysine, phenylalaline, and arginine. Pea protein digests much easier than whey and does not contain any lactose or gluten, and that means no bloating. It also means it’s good for anyone with allergies or sensitivities.

Beyond the pea protein, the Arbonne shake contains rice protein, flax seed, panax ginseng, cranberry, kelp powder to name a few, as well as all the essential minerals.

The Arbonne shakes costs $85 retail for a 30 days supply but you have the option of getting it at 20% off by becoming a preferred client. It cost’s $24 to become a preferred client.

The bottom line when choosing the best protein shake for you is to look at the ingredients first to ensure you are getting everything you need, make sure you like the taste, and that it fits into your budget. Combine your shake of choice with a healthy diet and good exercise routine, and you will be on your way to a healthier, happier, lifestyle. You may have to try a few to find one you like the best but hopefully this review should help you narrow that down.

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Kettlebell Snatches: 3 Huge Benefits Of This Lift!

As a strength and conditioning specialist I have to say that the kettlebell snatch is my personal favorite in all the kettlebell lifts that can be performed. If you want to know why this lift is so valuable then permit yourself a minute to tune in and continue reading this article. I have trained many athletes and many folks that are serious about fitness and this single lift proves to be beneficial for all of them!

Benefits Of The Kettlebell Snatch Lift!

1. Develops Explosive Power: I have trained many athletes ranging from football players to MMA fighters and I always say that if you are looking to run really fast or want to have the ability to punch someone really hard then the kettlebell snatch is the lift for you! Thats right, kettlebell snatches are terrific for the development of your core center which enables you to perform physical activities such as running, jumping, and yes even punching at a higher level. By performing this lift you must have sound technique in lifting the bell from either the ground or from a swinging action to a locked out position above your head. By performing this lift you are integrating the use of your shoulders, hips, glutes, abdominals, lats, hamstrings, and calves to soundly elevate the bell in a smooth efficient manner during the snatch lift.

This kettlebell exercise is terrific for the muscles of your posterior chain which us strength and conditioning professionals like to refer to as your “performance muscles!” The beauty of this lift is that you are forced to train a certain movement pattern to execute it rather than relying on trying to segment a specific body part. Your muscles must work together in a synergistic harmony in order to move the bell in a continuous manner. I like to think of this lift as being a hybrid type of an olympic lift. If you want to perform you have got to include snatches into your training routine.

2. Improves Shoulder Stability: I am a firm believer in overhead lifts. It baffles me when I hear some strength coaches and trainers say that they don’t believe in overhead lifting because of the danger of injuring the shoulder joint. This is a ridiculous mindset because the shoulders are placed under tremendous stress when an athlete engages in physical competition. The only way to strengthen the shoulder joint and all the stabilizing muscles that surround is by performing overhead lifts. Now it is true that most any lift performed incorrectly can potentially injure you, but so can any other exercise if it is performed incorrectly. Overhead snatches are hugely beneficial in allowing the shoulder to strengthen and even improve with mobility which is essential for athletic performance. Any restriction in mobility or strength in the shoulder while performing an athletic feat like a baseball pitcher throwing a fast ball can lead to injury. Strengthen your shoulders by developing them through the kettlebell snatch.

3. Unmatched Cardiovascular Conditioning: Once again, if you feel that your technique is sound in this lift then you can structure your workouts differently to achieve a different result. The beauty of this lift is that if you can perform sets of high repetitions or for a designated amount of time then you will see just why the cardiovascular benefit of it is so great! I don’t think that their is any other lift I can perform that revs my heart rate up faster than this lift. By performing 20 or 30 reps at a time of kettlebell snatches you are exerting your body from head to toe and your heart has to work like crazy to keep up with providing your body with the blood supply it needs to keep moving. The imposed demands that this lift places on your body is serious for the development of your cardiovascular output. If you want to achieve a high level of conditioning within the confines of your strength program then this lift is for you!

Feel free to access more of my material on this and many other effective strength and conditioning tactics if you want to improve your performance. Take the time to learn how to train correctly if you want to succeed. I’ll be glad to help any way that I can. Remember that most any athlete can train hard, but only the champions train smart my friend.

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Arthritis Natural Remedies

Rheumatoid arthritis is also classified as an autoimmune disease (immune cells attack the body’s own healthy tissues). The joints are primarily affected by rheumatoid arthritis, but there can be systemic effects (i.e. Researchers have worked for years to find the cause of the abnormal autoimmune response associated with rheumatoid arthritis. Rheumatoid arthritis (RA) has long been associated with work disability. Older studies have concluded that as many as 50% of people with RA for 10 years or more have been forced to stop working.

Osteoarthritis is the most recognizable form of arthritis touching 16-20 million inhabitants of the United States alone. Osteoarthritis (OA) originates with the decomposition of cartilage in joints, resulting in joint pain.

Treatment for joint pain include resting to allow the injury to heal. Warm baths and ice also reduce the swelling and provide some relief. Treatment only relieves the pain temporarily. Conventional painkillers have side effects. Treatment of Arthritis in the thumb depends on the symptoms and the stage of the disease. Some arthritic thumbs may be relieved with an aspirin.

Healthy diet is important, so try to eat a balanced diet, take lots of vegetables, fruits, fish high in Omega-3 fatty acids and Vitamins C, E and folic acid. Avoid cigarettes, alcohol, coffee and tea.

Joint pain is a chronic medical condition that can affect anyone. The pain is usually accompanied by a feeling of stiffness in the affected joint in conjunction with redness and fever. Joint Power Rx could be an excellent solution because this formula includes many added herbal extracts and nutrients that are key in joint health.

Exercise used as one of the rheumatoid arthritis natural remedies includes performing aerobic exercises such as walking, dancing, or swimming. Exercise regularly and maintain a healthy diet and normal body weight. Also, you should get regular checkups.

Studies have shown that exercise helps people with arthritis in many ways. Exercise reduces joint pain and stiffness and increases flexibility, muscle strength, cardiac fitness, and endurance.

Alternative and natural treatments have gained popularity and serve as a complement to traditional therapies. Some treatments get little respect regarding their efficacy, compounded by warnings for potential drug interactions and side effects. Alternate hot and cold applications will give relief to swollen and painful joints.

Glucosamine is a substance that appears in the human system naturally. There are supplements of this natural cure for arthritis on the market, and some people have found relief by using this remedy. Glucosamine and chondroitin sulfate are natural substances that are part of the building blocks found in and around cartilage. Extracts from animal products have been used in Europe for more than a decade to reduce pain and improve mobility in patients with osteoarthritis.

Fruit and vegetables, with their antioxidant activity, usually exert an anti-inflammatory effect. Other natural arthritis remedies include the herb white willow, for pain management.

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Evolution of Eating Healthy

I haven’t always been someone who eats healthy. I was raised in the days of TV dinners on trays, sitting in front of Gilligan’s Island in the TV room with my three siblings. Good nutrition and eating healthy may come easily to some, but for the rest of us, it may be a gradual progression of steps.

My family rarely visited or spoke during dinner. Commercials were reserved for running into the kitchen to get more milk. For variety, we would have canned SpaghettiOs, or Campbell’s soup with grilled cheese. Healthy wasn’t a concept that entered into my mind when eating. The goals were good taste and ease of preparation.

This changed when, at nineteen, I took a class on values clarification. The instructor had us assess what our values were by looking at where we were putting our time and energy, and considering what was most important to ourselves. I realized there was a huge contrast between my desire to be healthy and the food choices I was making.

Many of my peers were making their own granola, yogurt and growing vegetables to eat. The “hip” thing was to be a vegetarian. I wanted to be doing these sorts of things, but instead I was eating junk. So, at twenty I became a vegetarian… and started consuming vast amounts of dairy, wheat, and sugar. This phase was, perhaps healthier than the processed food, but it was still essentially lacking in nutrition.

This period was followed by getting married, having four children and wanting them to be as healthy as possible. I call this the tofu stage. I put tofu in almost every dish I made and packed tofu dogs in the kid’s lunches. I felt proud to be raising 4 vegetarian children in a society full of carnivores. Tofu and dairy competed for my attention. Our family favorites, after tofu, were bean and cheese burritos, and macaroni and cheese. To this day none of my four grown children will eat tofu!

I was, indeed, pretty ignorant about healthy eating. Fortunately for my family, I began teaching kindergarten at the private school that my children attended. The school was part of a spiritual yoga community that provided healthy vegetarian food. Things like, brown rice, steamed veggies, fresh salads, and homemade breads and soups were offered every day. Suddenly, my spectrum of healthy foods had many colors and textures and my kids were exposed to a new way of eating. They loved the healthy new foods and so did I.

This period was followed by divorce and the craziness of single-parenting four children. Time became limited, money was tight and priorities had to change. Once again, healthy food choices gave way to convenience and price. I rarely shopped at the local health food store and often filled in the gaps with pizzas, quesadillas, and canned beans. I assigned a night for each child to cook, and our meals were simple and filling. Flour, rice, beans, and pasta were at the top of the menu. Fresh vegetables cost too much so I bought frozen veggies sincerely thinking I was feeding the kids good food.

Fortunately, my awareness of what is genuinely healthy and nutritional food has changed. These days, my children are all grown and I am living on my own. I can afford to buy and choose what I want, and I have continued to evolve my own diet.

Three-and-a-half years ago, I gave up dairy and gluten to get rid of my eczema problem. Then, just 9 months ago, I gave up sugar and chocolate as well. I now have an awareness of the adverse effects of GMO foods on the body, and have started buying organic as much as possible. I see that I am a slow learner when it comes to health and nutrition. But, gradually over time, I have been able to incorporate improvements into my food choices. This transition is happening bit by bit and I am reaping the benefits of my improved healthier diet. My head is clearer, I have more energy, my health is excellent and I feel good about what I eat. Having moved away from processed food, I find that food in its natural state tastes even better.

Who knows, perhaps for the next step, I will become a raw food connoisseur? I encourage you, wherever you are in your dietary choices, to be open to the changes that can bring the priceless gifts of good health and well-being.

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Control Premature Ejaculation Naturally

The problem of early climax or early ejaculation (premature ejaculation) is not a new issue for the mankind. Since years, men have been suffering from this embarrassing situation due to one or the other reason. However, the medical science has always come up with its bag of tricks to solve it partially or fully. Though the remedies are many, more and more people prefer curing premature ejaculation naturally. Of course, why to opt for modern medicines those are known more for their harmful side-effects than effects when you have many ways to control premature ejaculation naturally?

Let us learn some basic tips:

1. Exercises: physical workout can help to control premature ejaculation naturally. In fact, physiotherapists believe that this is the most promising technique to a cure naturally without any side effects like modern medicines. Exercises such as Kegel’s workout make the pelvic muscles and surrounding structure stronger. The muscles of pelvis and thighs play important role in controlling the orgasm.

2. Premature ejaculation naturally can be cured using certain herbs. Available on the market are herbal extracts filled in capsules and syrups. Herbs such as ginseng, ginger, pepper, triphala, Ashwagandha, brahmi, shatavari, velvet beans etc. have been prescribed to prevent, treat and cure, early climax and early ejaculation.

3. Fenugreek seeds have been considered as natural aphrodisiac and used to overcome the problem of premature ejaculation. Soak some fenugreek seeds in normal water for overnight and then have it in the next morning.

4. Physical therapy experts, Ayurvedic and Chinese medicine scholars believe that adequate blood circulation ensures proper functionality of male reproductive organs that include pelvic muscles, penis muscles and the like. Massaging the body with medicated oil (herbal extract oil or essential oil of aromatherapy) may help improving blood circulation across the body including reproductive area. This, in turn, help to control early ejaculation naturally.

5. Some herbal product manufacturers claim certain medicated oil/cream or lotion that assist in controlling premature ejaculation when applied onto the genital area as instructed. Nevertheless, these products are not backed by FDA approval and hence, its use solely depends upon word-of-mouth.

6. Start-pause-and-stop technique is another way to control premature ejaculation naturally as said by holistic healing experts practicing ancient methods and techniques to cure early climax or early ejaculation in a natural way. For this, the practitioner is asked to give a pause while urinating and then release the flow. Practicing it couple of times a day for some months develops capability and control. Maybe, this technique strengthens the muscles and develops the capability to prolong the urge.

It’s very important to save the relationship as for many cases of divorce or separation; the reason for dispute or breakup has been found a sexual weak husband or boyfriend. It depends what exactly has caused problem of early climax depending upon which, natural premature ejaculation cure is adopted.

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Treatment of Scurvy

Scurvy (N.Lat scorbutus) is a deficiency disease, caused by lack of vitamin C, which is required for collagen (an element of normal tissues) synthesis in humans. The chemical name of vitamin C is ascorbic acid, which is derived from the Latin name of scurvy, scorbutus. Vitamin C is found mainly in fresh fruits and vegetables, particularly citrus fruits such as oranges, olives, lemon, sweet lemon. Reduction in intake of Vitamin C rich food products, leads to scurvy.

History of the disease:

Scurvy historically affected mostly those nations, which were dependent more on military power. During military campaigns and long ocean voyages, food consumed by the ship crewmembers largely lacked in fresh fruits and vegetables, thus causing inadequacy of Vitamin C and leading to outbreak of scurvy epidemics.

The first clue to the treatment of scurvy occurred during Jacques Cartier’s arrival in Newfoundland in 1536, when he was advised by the native Indians to give his crewmembers, who were dying from this epidemic, a potion made from spruce tree needles. The foliage, rich in vitamin C, cured most members of Cartier’s crew.

What are the symptoms of scurvy?

Symptoms of Scurvy include one or any of the following –

o Swollen, blackened and bleeding gums with loosened teeth.

o Soreness and stiffness of the joints and lower extremities

o Bleeding under the skin and in deep tissues

o Anaemia

o Wounds that don’t heal, and scar tissue from old wounds dissolve causing reopening of wounds

o Tiredness and weakness, along with muscle cramps

o Appearance of tiny red blood-blisters to large purplish blemishes on the skin of the legs.

Who are more at risk of contracting Scurvy?

Scurvy is common in persons who follow a very restricted diet especially lacking in ascorbic acid, or who are under extreme physiological stress or are chronic alcoholics. Infants can also develop scurvy if they are devoid of mother’s milk, and switched to top-up milk, without providing sufficient Vitamin C supplements. Babies of mothers who take extremely high doses of vitamin C during pregnancy may also develop infantile scurvy.

Treatment for Scurvy:

Increase in intake of fresh vegetables and fruits, especially citrus fruits are necessary to treat scurvy. Additionally, adults need to consume around 300-1,000 mg of ascorbic acid per day and 50mg/day in case of infants to effectively treat the disease.

Since the body does not produce vitamin C, it must be obtained from fruits and vegetables. Some excellent sources of vitamin C are oranges, olives, guava, green peppers, watermelon, papaya, strawberry, kiwi fruit, mango, honey, mango powder, broccoli, tomatoes, cauliflower, cabbage, and citrus juices or juices fortified with Vitamin C.

Amla or the Indian gooseberry is one of the richest sources of Vitamin C, whether fresh or the dried, powdered form.

Raw and cooked leafy greens (turnip, spinach), red and green peppers, fresh tomatoes, potatoes, pineapple are also rich sources of Vitamin C.

Vitamin C is sensitive to light, air, and heat, so it is best to eat fruits and vegetables raw, or minimally cooked in order to retain their full vitamin C content.

Treatment of Scurvy with vitamin C is usually successful, if the deficiency is recognized early enough. If left untreated, the condition can even cause death.

Preventive diet for Scurvy:

For Infants –

The most important factor in the prevention and treatment of scurvy is proper feeding of mother’s milk, atleast for the initial six months. After birth, all children should preferable be breast-fed because it is pure and fresh and contains most of the nutrients necessary for the growth and development of the baby. If, for any reason, it is not possible to breast-feed the baby, then cow’s milk or commercially available milk should be supplemented with vitamin C.

For Adults

A well balanced diet plays an important role in the prevention and treatment of scurvy in adults. The patient should take a well-balanced diet consisting of grains, seeds, nuts, fresh vegetables and fruit. This diet should always be supplemented with milk, eggs, fruits and honey.

Recommended Vitamin C intake:

Scurvy is rare in countries where intake of fresh fruits and vegetables is more. The Vitamin C present in them acts as important antioxidant, thus enhancing the development of connective tissues, lipid and vitamin metabolism, immune function and wound healing.

Currently, the recommended dietary allowance (RDA) for vitamin C is

o For adults: 50-60 mg/day;

o For infants: 35 mg/day;

o For pregnant women: 100 mg/day

o Lactating mothers: 150 mg/day

However, requirement for vitamin C increases when a person is under stress, smoking, or under some medication.

Although rare, but scurvy remains a malaise condition that is still prevalent in the pediatric population, especially among certain groups with unusual eating habits. A heightened awareness towards intake of Vitamin C rich foods is required to prevent a potentially fatal, but easily curable disease.

Thus, take the suggestion – “An orange a day keeps scurvy away.”

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Protein Is the Fuel for Mental and Physical Performance

A steady supply of protein keeps a variety of bodily functions going. Proteins are not like carbohydrates, which are stored in the body as fat, or other nutrients that the body produces from several food sources. The only place that proteins are stored is in muscle tissue and in almost every cell in your body. If your protein levels are too low, the body will rob these essential amino acids from the very muscles and tissues that you are trying to strengthen.

In addition to muscle loss, other symptoms of too little protein in your diet include fatigue and a general feeling of lethargy. This weakened state may compromise both your mental and physical abilities and your overall performance will suffer. A regular supply of protein, with each meal, helps to supply the amino acid building blocks to support the growth of muscle and connective tissue. These are essential elements to sustaining the motor functions of the body.

Beyond their contribution to your physical strength, proteins help to regulate hormones and blood sugar. The result is increased mental focus and a greater ability to recover from stresses. One of those stresses is a loss of fluids due to exercise activity. If you consume sufficient fluids, proteins help to assure that the fluids reach all of the necessary parts of the body to keep functioning. Proteins also help to assure that cells do not retain too much fluid. Maintaining fluid levels supports nerve function which helps regulate the body and manage things like muscle contraction.

Because your body uses up the protein that you consume, you need to keep the supply constant. This means that it doesn’t help to load up on protein at breakfast and then avoid it for the rest of the day. Too much protein in one sitting is more than your body can absorb and it will pass through. Then when mid-afternoon comes you will begin to feel the fatigue as your body begins to rob your muscles of amino acids.

If you reach that point, the best solution is to eat a handful of raw almonds or walnuts, or a slice of cheese. Stay away from that candy bar in the vending machine. All that sugar on top of fatigue will cause an insulin rush and worsen your fatigue. Then the insulin will make you feel hungry and you will be challenged to maintain your healthy diet at dinnertime. Similarly, if you work out during the day; make sure you eat some protein shortly after the session is complete. This will help to restore proteins to the muscles, keep the hormones in balance and help to re-hydrate the body as you drink water.

Comprehensive sources of proteins are found in many animal foods including fish, beef, lamb, chicken and eggs. A comprehensive protein source is one that includes many of the essential amino acids needed by the body. In addition, dairy products like yogurt, cheese and whey protein are good sources of comprehensive proteins. Yogurt and some cheeses have the added benefit of supplying much need beneficial bacteria to aid in digestion and support the immune system. If your preference is for vegetable-based proteins, good sources are beans and a variety of nuts and seeds. These foods also add fiber to your system and may reduce the absorption of proteins, so make a habit of adding sunflower seeds, almonds and other protein snacks to your regular diet.

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Planning Your Fitness Program-Fitness

You now know that regular physical activity and exercise can help you avoid preventable diseases and add to both the quality and length of your life. If you are currently active, you are more aware of the benefits of regular physical activity and should be motivated to continue your efforts. If you are sedentary or sporadically active, you realize that you should not delay one day longer in making the behavioral changes necessary to improve your fitness level.

Identifying Your Fitness Goals

Before you initiate a fitness program, analyze your personal needs, limitations, physical activity likes and dislikes, and daily schedule. If you have inherited no major risks for fatal or debilitating diseases, your specific goal may be to achieve(or maintain) healthy levels of body fat, cardiovascular fitness, muscular strength and endurance, or flexibility/mobility.

Once you become committed to regular physical activity and exercise, you will observe gradual changes and note progress toward your goals. Unfortunately, you can’t get fit for a couple of years while you’re young and expect the positive changes to last the rest of your life. You must become committed to fitness for the long haul-to establish a realistic schedule of diverse exercise activities that you can maintain and enjoy throughout your life.

Designing Your Fitness Program

Once you commit yourself to becoming physically active, you must decide what type of fitness program is best suited to your needs. Good fitness programs are designed to improve or maintain cardio respiratory fitness, flexibility, muscular strength and endurance, and body composition. A comprehensive program could include a warm-up period of easy walking followed by stretching activities to improve flexibility, then selected strength development exercises, followed by performance of an aerobic activity for 20 minutes or more, and concluding with a cool-down period of gentle flexibility exercises.

The greatest proportion of your exercise time should be spent developing cardiovascular fitness, but you should not exclude the other components. Choose an aerobic activity you think you will like. Many people find cross training alternate-day participation in two or more aerobic activities(ie, jogging and swimming)-less monotonous and more enjoyable than long-term participation in only one aerobic activity. Cross training is also beneficial because it strengthen:, a variety of muscles, thus helping you avoid overuse injuries to muscles and joints.

Responding to the exercise boom, fitness equipment manufacturers have made it easy for you to participate in a variety of activities. Most colleges and universities now have recreation centers where students can use stair-climbing machines, stationary bicycles, treadmills, rowing machines, and ski-simulators.

What Do You Think?

You now have the ability to design your own fitness program. What two activities would you select for a cross-training program? Do the activities you selected exercise different major muscle groups?

Cross training Regular participation in two or more types of exercises (e.g., swimming and weight lifting)

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Niacin for Bodybuilding – Benefits and Side Effects

If you want to gain muscle and strength then you know that a good diet and intense exercise is necessary.

Is there anything else that can give you an edge over your competitors?

Well, there are plenty of different supplements available but how do you know which is best?

Take niacin for example, there are many claimed benefits but are there any side effects that you should know about before considering using it?

Please read on to discover the truth about niacin for bodybuilding.

Benefits of Niacin for Bodybuilding

Using niacin is said to offer the following benefits:

  • Faster delivery of vital nutrients thanks to increased blood flow
  • Better oxygen transportation due to increased red blood cell production
  • Increased production of Human Growth Hormone or HGH

Niacin is a vasodilator, which means that when you take it your blood vessels found within your body will widen.

When this occurs the more oxygen, nutrients and hormones will be able to pass through these widened blood vessels, which allows you to train much harder and for longer.

Another benefit of this extra oxygen transported will be increased focus and concentration, as your brain will subsequently receive more oxygen than normal.

The benefit of the extra HGH produced is that you are able to recover quicker, and will be able to repair and grow muscle.

This is because the more HGH present within your body the more IGF-1 will be produced also. IGF-1 is a hormone that helps your body to recover post-workout.

If you are trying to lose body fat then this extra HGH produced can be of benefit too. This is because it can help with lipolysis, which is when your body breaks down fat.

Any Side Effects?

While there are certain side effects associated with niacin use, the main issue is the ‘niacin flush‘.

This particular side effect is temporary and only lasts a few minutes, however you will experience the following when it occurs:

  • Tingling in the face and neck
  • Feeling warm
  • Itchiness
  • Slight reddening of your skin

This flush is harmless and completely normal, as you continue to use niacin you will build up a tolerance to it so this particular side effect will be lessened.

To further reduce the effect of this flush you could also try using a small dose of aspirin.

Is there an Alternative to Niacin?

There is an alternative to niacin that does not cause this flush. Its name is niacinamide, but it is not as effective.

The truth is that this niacin flush proves to you that the supplement is working.

Is Niacin Recommended?

Niacin has been proven to offer numerous benefits, especially if you are looking to build muscle and strength for bodybuilding.

Its benefits far outweigh any negatives so if you want that competitive edge then it is recommended.

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Exercise On Elliptical Trainer And Throw Away Your Erectile Dysfunction Drugs

It seems you cannot watch any sporting event without getting a heavy dose of commercials for Viagra or Cialis. It appears there is an epidemic of erectile dysfunction that only the pharmaceutical companies can cure. But these drugs can have significant side effects and may even be dangerous for segments of the male population with compromised health. Exercise has been shown to improve sexual function and help to treat or avoid erectile dysfunction completely. Exercising on an elliptical trainer provides the type of intense exercise that will keep you physically fit, and physical fitness equals a healthy sex life.

Erectile dysfunction is usually caused by a lack of blood flow to the penis. Since exercise improves blood flow throughout the body, it would make sense that it would also help erectile dysfunction. In fact, exercise has been shown to help with this problem as much as taking Viagra. German scientists, in a paper presented at the European Association of Uruology Annual Meeting, found that putting men with erection problems on an exercise program was just as effective for improving erection capacity as taking Viagra. Another study examined the sexual frequency and satisfaction ratings of swimmers aged 60 and found that they were the same as those 20 years younger.

So how does exercise increase blood flow? One way exercise increases blood flow is by raising nitric oxide levels. Nitric oxide causes blood vessels to dilate, and wider veins mean greater blood flow. Exercise is also involved in vascular remodeling, which is the process of rebuilding small veins and capillaries throughout your body, including the penis.

Exercise can also address another cause of erectile dysfunction, low testosterone. Healthy testosterone levels are critical to the penile muscles that trap blood for maintaining erections. Regular exercise, especially weight training, has been shown to keep testosterone levels healthy as we age.

Exercise can also improve your sex life by improving your mood. Exercise can help reshape your body which may help your self image. Exercise also causes your body to produce endorphins, which are feel-good chemicals that elevate mood and help to counteract the effects of a stressful life, and nothing depresses the libido more than high levels of stress.

Exercise can also help us with healthy sexual function as we age. One study examined combining a low fat diet with exercise and the results were dramatic. Not only did the participants show increased blood flow, they also experienced an average 16% drop in blood pressure, 19% decrease in blood pressure readings, cholesteraol went down by 17%, and triglyceride levels were reduced by 20%. These are important markers for cardiovascular health and a strong cardiovascular system can help to insure great flow to the sexual organs as we age. Other lifestyle habits were important as well, like eating healthy diet and not smoking.

Starting an exercise program with an elliptical trainer is a great way to prevent or even reverse erection problems. An elliptical trainer with moveable arms will work major muscle groups throughout your body. An elliptical workout has a lower rate of perceived exertion compared to other exercises, which means your workout will seem easier than how hard it works your body. The moveable arms, at a high resistance level, can work your upper body in a way similar to weight lifting, which raises testosterone levels. Providing all these benefits in one fitness machine is what makes an elliptical trainer so effective in dealing with erection problems.

So jump on your elliptical trainer and throw your Viagra and Cialis drugs away. An exercise program on a new or refurbished elliptical can help you maintain healthy sexual function throughout your life.

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