The most important foods- feeds for your health

The most important thing that you absolutely must do is look at your diet program. If you don't provide the raw materials that your body needs to rebuild up this lean muscle mass tissue, you won't be seeing results. It's really that simple.

You can't build something out of nothing, so diet must be there. So which foods are going to be most optimal for reaching your muscle building goals? Let's give you a brief run-down of the best foods for muscle gain.

Steak

When building muscle, steak is a terrific protein source to eat. Choose grass fed varieties for a healthier nutritional profile and you'll get high quality protein, healthy fats, as well as iron, which is required to sustain your energy level.

Salmon

Another good source of protein is salmon. Salmon is going to provide the amino acids your muscles need along with the essential fatty acids that will foster a leaner body composition and overall health. You should be aiming to eat salmon at least twice, if not more often, each week.

Cottage Cheese

The final protein source that's a must-have muscle building food is cottage cheese. Cottage cheese is a form of protein known as casein, which digests much more slowly in the body. For this reason, it's a great option to have before you turn in to bed for the evening. By eating this, you ensure your body gets a steady flow of nutrients.

Dry Oats

And on the carb side of things, you can't go wrong with dry oats. When building muscle, since you do have higher calorie requirements, avoid cooking the oats as they'll take up too much space in the stomach, making it difficult to get in enough calories. Instead, serve them raw like cold cereal or consider mixing them in with your protein shakes.

Bagels

And another good carb source that is classified as one of the best foods for muscle gain is the bagel. Bagels are more calorie dense than bread and make for the perfect post-workout food choices. Eat these to immediately boost your calorie intake by 300-350 calories.

Nuts and Nut Butter

And finally, make sure you get your healthy fats in. Nuts and nut butter are perfect for this and will provide a small dose of fiber as well. Almonds, pecans pistachios, walnuts, and natural peanut butter are all terrific sources of healthy fats.

So keep these best foods for muscle gain in mind. If they aren't part of your diet, start making them a part of it today.

New powerful guide in training of bodybuilding

 Everybody when they comes to playing bodybuilding they should take a guide to now how to play specially bodybuilding .And you can build good muscles without looking for muscle magazine workouts. Isolation exercises are good once you have built the base exercises. You can depend on squat since it is considered as the king of all workouts. You should consider squats, dead lifts, bench press, barbell rows, overhead press, pull-ups and dips for building muscle at an accelerated rate. Great muscle gainers will do workout 5 to 6 times a week. But they did not begin it this way. The number of days per week was added when they got stronger. You will be doing excess exercises if you are working out 5 to 6 times weekly. A beginner will need more recovery time.Rest and recovery time is an important factor in muscle building. Muscles are growing not when you are working out. They grow when you are resting. You can start your workout routines with three full body workouts in a week. Your focus should be on increasing intensity.

 You can build muscles without looking for muscle magazine workouts. Isolation exercises are good once you have built the base exercises. You can depend on squat since it is considered as the king of all workouts. You should consider squats, dead lifts, bench press, barbell rows, overhead press, pull-ups and dips for building muscle at an accelerated rate. Great muscle gainers will do workout 5 to 6 times a week. But they did not begin it this way. The number of days per week was added when they got stronger. You will be doing excess exercises if you are working out 5 to 6 times weekly. A beginner will need more recovery time. 

 Take a rest and recovery time is an important factor in muscle building. Muscles are growing not when you are working out. They grow when you are resting. You can start your workout routines with three full body workouts in a week. Your focus should be on increasing intensity. The time you are spending in a gym is not at all a factor. Sleep is an important factor in muscle building. Growth hormones are released when you are sleeping. Muscle building hence takes place when you are sleeping. You should have 8 hours of sleep daily. You can take a nap after you have done your workouts if you have got time. 

 And drinking lot of water is essential for muscle building. Water is good to avoid dehydration and helps recovery of muscles. 2 cups of water after meals will serve good. You should make it a practice to sip water after doing each workout. Eat sufficient food to build muscles. Your training will not be supported if you are not eating sufficient food. You need enough calories for recovery and muscle building. Whole food will lower body fat. Muscle you are building will show only if you have less fat content in your body. 

 Takes vitamins and minerals will help muscle recovery. Stop eating junk foods. Ninety percentage of your food intake should be whole foods. Proteins rich food like meat, poultry, fish, eggs and milk are good for building muscles. Carbohydrates rich food like brown rice, oats, whole grain pasta and Quinoa will give more energy for doing the workouts. Vegetables like broccoli, tomato, salad, carrot are also good for muscle building. Fruits like banana, orange, apple, pineapple and peers can be taken after each meal. Fats are also good if present in olive oil, fish oil, real butter, nuts and flax seeds for muscle building.

The way to implement healthy diet by foods and supplements

 The bodybuilding products like supplements they are not a one solution for muscle building But there are many ways to get muscle specific foods it have the most feed to muscle and gaining  muscle naturally in addition the supplements  ; creating fitness plan involving healthy diet is key to building muscles or staying fit.

 How to implement healthy diet?

There is no one solution called perfect diet; but go ask one trainer about ideal diet he might well say "carbs are bad," and another trainer in your neighborhood might say "get plenty of protein," some other successful bodybuilder will say "grains, grains, and take all grains.". So who is right here? You might well be surprised but all of them sound good and right.

 In case you are an obese person, definitely carbs make poor choice and to include them in your diet should be on high restriction. There are fad diets for obese persons but they sure are interim solutions which could lead to many long-term implications.

That said, following 'Atkins' diet for say a fortnight or more renders quick weight loss results and even gives needed motivation so you continue taking the diet, but this is contrary to what you were really conditioned to eat.

 And, if you are a slightly obese person or you wish to shed some pounds, limiting intake of carbs is the best way you can do to prevent weight gain and also encourage weight loss. In fact, the amount of carbs you need depend on your activity level. Are we not aware that sportsperson take heavy loads of carbohydrates day before a heavily demanding day?

 If cardiovascular is imp item of your fitness regimen, to include ample and even more carbohydrates just the night before the workout day gives you adequate energy which eventually lead to better results. It doesn't mean you've got to flood your body with carbs when you have light workout – they may work in reverse.

 Then protein aids in the growth of lean muscle mass on different parts of the body. There are many bodybuilding supplements to meet the protein needs available in the form of shakes, solutions, powders, bars, etc. It is a good idea to take protein as supplements, but the question that bothers is how much is good enough. It depends on your workout type you look to include in your fitness regimen.

 High-protein diets are for those who are desirous of getting bulk with muscle mass. For women bulk is still regarded unattractive so they are no no for you. In any case, to incorporate protein in every meal and every supplement is important and needed.

 Basically, incorporating multiple sources of protein is suggested than getting it from one source.

While there are so many bodybuilding products floating in the market promising quicker muscle mass you get the drift and you have to extremely careful with what type of bodybuilding supplements you need to choose as a majority of the claims are fake and do not contain what the labels claim.

You Can Trim Down Thigh Fat Without New Technique Dieting

when people take it seriously in her life and see the overweight or have fat stored in certain areas of the body, they tend to turn to strict diets, believing that they will resolve their problems. This is usually to no avail. There are many such problem areas on the body and one of the most popular are the thighs. Below are tips on how to trim down thigh fat without dieting, but will achieve satisfying results quickly to anyone who commits themselves to the goal.

The most important factor involved in losing thigh fat is a commitment to exercises for that area. One should understand the way the body works so that they can achieve the desired results, which means eating right, but also working out.

With the proper exercises, the individual will benefit from fast thigh fat reduction that simply isn't possible with dieting alone. Body muscles, when exercised, will burn fat and turn to muscle. However, it is up to the individual to choose whether to build bulky muscles or simply tone them.

After a workout, the body will continue to burn stored fat and keep working in your favor. That's the key to healthy weight loss and a great looking body. If you are not willing to work for it, success will never be achieved and that is the bottom line.

Great examples of exercises that work to tone these muscles include squats and lunges that can be done with or without weights. At the same time, the individual will benefit from building core strength. Many of these exercises suggested don't even require the use of any equipment and the positive results can be seen within 4 to 6 weeks.

Wall squats, often practiced by skiers, will work the front thigh and only requires the individual to stand with legs about shoulder width apart, sliding down the wall and then back up. The only thing to keep in mind is the stance and to breathe properly.

Invest in a pair of strap-on weights and wear them when walking. This is a small investment, but worth its weight in gold because they can also be used in other leg toning exercises, such as the air bicycle or leg lifts. Leg lifts are an important part of toning these muscles and burning off inches. Additionally, the extra weights, which can also be done with resistance bands, will provide even better results. There are numerous exercises which one should learn in order to lose thigh fat as they will make exercising more fun and challenging.

You should realize importance of potassium in your food

In the Beginning i want to say that element potassium is essential for the nerves and heart muscle, arteries, and also that it was a major amendment acids harmful to the body but over which may lead to harassment and harm caused by human need. The excessive intake of elemental potassium and sodium may lead to a lack of other mineral salts, which lacks the body.

In a nutshell, the element potassium is important As a sodium salt that exists in various natural fluids in the body as well as the element of potassium found in muscle cells and blood cells, and others.
And alot of people usually do not fully realize precisely how crucial blood potassium level is to their own general health and body performance. Potassium is among the actual three most loaded mineral deposits within the body of a human being and it's also in charge of controlling blood pressure level and looking after fluid ranges - it also assists your body to recover rapidly out of small cuts as well as wounds.

Consuming a sufficient amount of potassium abundant food products it is the easy way to fulfill your own body's every-day dependence on potassium, but a majority of people are not aware of what food products have substantial quantities of potassium. There are plenty of potassium rich foods that individuals consume every day. On the other hand, there are a lot of people who consume processed foods which are in fact lacking blood potassium. To be able to take in potassium abundant healthy foods, you need to know what exactly is listed on this issue. Why not try these great recommendations for potassium loaded food items.

Apricots consist of around 1,380 mg of potassium, as well as an average of 160 excess calories for each serving size. Wheat bran offers around 1,160 mg of potassium resulting in 200 calories for each serving size. Tomato blend put to use generally in chili, averages out to approximately 1,150 mg of potassium and that is corresponding to nearly 34% in the highly recommended each day values of potassium. The tomatoes are based on a 2,000 calorie diet plan and it has around 70 calories for each serving size. Quite a few raisins are valued at 270 calories and 1,020 mg of potassium. A handful of the common unsalted peanuts consist of around 600 mg of potassium resulting in 600 calories. Veal is valued at 420 mg of potassium for every serving and also averages around 230 calories.

Many of the natural plant variety foods tend to be quite high in potassium when compared with highly processed foods. Processed foods usually lose most of the amounts of potassium they consist of initially, and they also pack extremely high quantities of sodium. The most effective foods for potassium need to have substantial mineral content together with reduced levels of sodium. It is well accepted by popular culinary experts that cooking any kind of food items abundant in potassium will certainly diminish the mineral amount significantly. An excellent and simple method of acquiring blood potassium coming from organic food products is to consume the skin from the fruits and vegetables any time possible.

The recommended every day average of potassium is 3,500 mg for the healthy and balanced grownup. Having that said, your doctor might require you to consume more or a smaller amount depending on your present physical and medical condition. Then again, before you make a significant change in your diet plan, you need to absolutely seek advice from your physician in case you are on any kind of drugs since the modifications in your daily diet might make a change in the manner the medicines perform.

Now you can Gaining muscle from short ways

  Eating or training or muscle growth are responsible for gaining muscle quickly in few time .It`s very useful to know what your body wanted much to gain muscle quickly and treatment any problem in muscle growth There are numerous variables to think about when you want to understand how lengthy will it consider for you personally to gain and develop muscle mass majority. Queries like have you been eating sufficient as well as the appropriate vitamins to speed up muscle progress, are you exercising properly and frequently and do you might have the genes for fast muscle growth need to be addressed.
 

We speak about whether you might have the genetic make up to achieve and assemble muscle tissues rapidly. Do not despair if you really don’t mainly because that is only 1 of the a number of components that determine how lengthy will it acquire to suit your needs to build muscle mass.

It can be definitely useful to understand your body form whenever you want to build muscle tissue. By knowing your own physique sort, you’ll be able to then approach your nutritional and physical exercise plan to fit your precise body sort to inspire muscle mass progress.

We shall discuss the three prevalent physique varieties and their traits here.

•  Endomorph: You may have naturally massive body system and normally have a round face, broad hips, large bones and slow metabolic process. That you are the sort that achieve excess weight and physique fat very easily. Nonetheless, you also have possible for attaining muscle majority easily. Only difficulty is the fact that your muscle tissue may be hiding under the body fats making you seem big cumbersome and clumsy. Your six pack abs is hidden under your tummy excess fat isn‚Äôt planning to present.

So you may need to develop muscles after which melt away off the fats to reveal your muscle mass definition. That means you may carry somewhat lengthier time than the next entire body sort to show off your muscle obtain and aggregate simply because you require time to lower absent system fat too.

• Mesomorph: You might be blessed having an effortlessly muscular entire body and have broad shoulders, smaller waistline, athletic system body structure, minimal body fat having a considerably excessive metabolic process. Together with your all-natural predisposition, you can pack on muscle tissue genuine fast and would be the type that can acquire up bodybuilding like a profession when you need to. You excel effortlessly in sports activities and can often have that attractive and good-looking human body that is to everyone‚Äôs envy.

You are the type that will not consider an extended time for you to see your muscle mass gaining size, majority and definition. In reality, should you train, eat and rest correctly, you will visibly see your muscle groups increasing week after 7 days right just before your eyes until you hit a system building plateau.

• Ectomorph: That you are the thin kind with smaller muscle tissue, incredibly incredibly high metabolic process, narrow shoulders, hips and waistline. You locate it tough to put on excess weight and muscle tissues no matter how substantially you eat. You‚Äôll need much additional higher effort than other people to make muscle block in your thin body. Individuals call you the hard gainer.

You will require a longer time and require additional effort to realize muscle mass majority. Even though it will be done, it really is a continuing battle to suit your needs mainly because you happen to be fighting what nature has provided you.

Most men and women fall in between the three forms. As an example, an individual can be a mixture of Mesomorph and Endomorph or Mesomorph and Ectomorphs.

Now that you’ve identified your body type, you may then write down your targets, targets plus the methodology you want to consider to realize muscle block. By obtaining a precise entire body building program to comply with, it permits you to take concrete actions each day to accomplish your muscle mass gain objectives. How long will it require to construct muscular tissues and obtain muscle aggregate definitely depends on the body variety you have but it will also rely on many other variables.

Diets and eating health food

   Good article made to perfect diet purpose: consuming proper can cure that which ails you. Eating proper is the most dependable means to ensure your physique gets what it needs to function properly. Eating proper is so necessary in actual fact, that right now there are particular diets which have been designed for adults, kids, the elderly, infants and even animals.
When most people hear the time period special diets, they instantly react by considering there is a must lose weight. Whereas it's true that many diets have been created for the only goal of serving to to shed weight, what many people don't notice is that lots of folks, whether or not overweight nor not, profit from being on some sort of diet.
With the way life is in the present day, it's difficult to search out time to eat right. Most of us seize our meals at the nearest take-out quick food restaurant and eat whereas traveling from one location to the next. Many others skip meals entirely. Sitting down to eat in eating places is no higher with serving sizes double and even triple what they should be. Even worse is that so many restaurant foods, particularly those that taste so good, are loaded with saturated fat that harm the physique in ways most individuals don't realize.
Special diets, particularly those which might be nutritionally-balanced which means that they assist individuals meet the beneficial every day allowances of vitamins and minerals as determined by the government, accomplish way more than weight loss. Special diets help to decrease cholesterol and blood stress, extremely dangerous conditions that considerably increase the dangers of creating heart disease and so they help struggle towards many types of cancer.
Eating foods which can be excessive in fiber help scale back gastrointestinal problems. Diabetics want special diets to keep up proper blood-sugar ranges, something that's literally a matter of life or death. Vegetarians, individuals with lactose and other intolerances, youngsters who have bother concentrating, and even individuals with sure non secular beliefs all profit in a technique or another from particular diets.

And the advantage of being a dietary fiber not digested in the digestive system and thus increase the size of the block out and keep out the natural habits.

No dietary fiber in foods of plant origin only, namely:

1 Grains: fortified breakfast cereals high fiber food, as well as products containing large amounts of dietary fiber.
Two legumes (cooked): beans, lentils, beans, and all foods prepared from them.
3 vegetables: corn, peas, cabbage, zucchini.
Four fruits: strawberries, figs, berries, apricot, apple is peeled, tangerines, plums (Prunus), recalling that of the plum and prune juice effect effective to raise and organize the work of the intestine, so care must be taken to take it daily amount determined by the dietitian.

To increase the taking of dietary fiber make sure to follow the following instructions:
One enrolled in the timing of eating your meals.
2, eating plenty of fluids (8-10 glasses a day).
3 Eat plenty of fresh vegetables with the failure to remove its skin and shortcut methods of preparation by exposing them to the least possible temperature for the shortest time possible.
4 Eat plenty of fresh fruits and dried with care not to remove the skin.
5 eating bread and breakfast cereals, pasta made from whole grains (without removing the skin and is sifted) as well as eating rice (live) brown.
6 enrolled in the taking of legumes such as beans, white beans, chickpeas and lentils.
March 7 Exercise regularly.

Note: do not lose in addressing dietary fiber and committed to the quantities specified by you to a dietician, Over-eating dietary fiber may lead to diarrhea and reduces the absorption of minerals available in food.

Chinese supplements and the position in market

Many people now going to buy Chinese Supplements that you found it in market densely and people find it cheaper than best Supplements
and must Know Facts About Chinese Supplements
Chinese supplements continue to inspire a great deal of curiosity among researchers and the public alike. The fascination is based on the fact much of Chinese culture was initially steeped in mystery. Now, much more information is available on the wonders of this centuries old form of medicine.
Many people have questions about Chinese supplements and herbs in general. While such products are often heavily marketed, there is still much misinformation about the herbs themselves. Not much is known about their preparation, effectiveness and safety.

Increased interest in natural products as a route to a healthier lifestyle has led more companies to become involved in providing herbs. This means that consumers have to be careful in selecting their provider of such supplements.

Research on Chinese Supplements

Not just individual consumers are interested in the healing powers of natural supplements. University researchers and drug companies are interested in why they have survived unchanged for hundreds of years. The chief interest is the ability of these supplements to promote good health and a sense of well-being.
Many researchers hope to exploit these natural sources for the development of new drugs. Many agree that the clinical applications of Chinese supplements have yet to be fully understood.

A number of Chinese supplements show promise in treating serious illnesses. In fact, some of these herbs have been used successfully to treat a wide variety of conditions. Some of these conditions range from the common cold to potentially life threatening illnesses.

Their easy accessibility means that they offer a cheaper option to people who want to take control of their health. Conditions which have been effectively treated by these herbs include:

- Skin conditions such as acne and chronic itchiness
- Respiratory illnesses like asthma
- Allergies
- Chronic pain
- Stomach problems
- Infertility
- Depression and other mental health issues
- Insomnia

These represent a small number of the conditions being treated by the use of Chinese supplements. They have also been shown to improve cognitive function. Some users report that these herbs also ease the pain associated with inflammation of the muscles and joints.

The Philosophy of Herbs in China

The use of herbs in that country has to do with more than curing illness. One of its most basic functions is to restore and maintain the balance of both mind and body. This philosophy has existed since the origin of the study of herbs.

Individuals more familiar with the straightforward approach of Western medicine may find the Oriental philosophy somewhat complex. Practitioners approach every illness from a standpoint of restoring the body’s balance. As such every condition is linked to a particular organ and using the right herb can restore its health.

Chinese supplements are generally split into three categories, the four natures, the five tastes and the meridians. The natures have to do with achieving balance.

The tastes are based on the idea that a certain flavor is linked to particular conditions. The meridians deal with specific organs and therefore any illnesses associated with them.

The Safety of Chinese Supplements

As with synthetic drugs, safety is always a concern. One important consideration is the proper dosages. This underscores the importance of having the correct information before using these or any supplements.

Chinese herbs have far fewer side effects than medications widely used today. They are for the most part well tolerated and often play a big role in restoring organ function.

The Issue of Efficacy

It is difficult to discount medicinal practices that date back hundreds of years. Currently, these herbs are being grown in other regions such as North America. Not surprisingly this has sparked debate as to the effectiveness of Chinese supplements produced outside of the country.

For individuals contemplating the use of Chinese supplements it makes sense to gather information before using. They should be purchased only from reputable companies. The dosage instructions must be followed exactly for the best results.

As they have in the past, Chinese supplements continue to have a positive effect on health. The best thing among them is that there is something for everyone regardless of gender and age

Creatine How does it help you to anatomy your body for bodybuilding

 Creatine is the one of kind important to playing bodybuilding and make anatomy before going to the championship .
Creatine is a metabolite produced in the body composed of three amino acids: l-methionine, l-arginine and l-glycine. Approximately 95% of the concentration is found in skeletal muscle in two forms: creatine phosphate and free chemically unbound creatine. The remaining 5% of the creatine stored in the body is found in the brain, heart and testes. The body of a sedentary person metabolizes and average of 2 grams of creatine a day. Bodybuilders due to their high intensity training metabolize higher amounts than that.

Creatine is generally found in red meats and to some extent in certain types of fish. However it would be hard to get the amount of creatine necessary for performance enhancement as even though 2.2lbs of red meat or tuna contain approximately between 4 to 5 grams of creatine, the compound is destroyed with cooking. Therefore, the best way to get creatine is by taking it in powder form.

How does it work?
While there is still much debate as to how creatine exerts its performance enhancing benefits and increases lean muscle mass, it is commonly accepted by now that most of its effects are due to two mechanisms:

1. Intra-cellular water retention.
2. Creatine's ability to enhance ATP production.



Basically, once the creatine is stored inside the muscle cell, it attracts the water surrounding such cell thereby enlarging it. This super hydrated state of the cell causes nice side effects such as the increase of strength and it also gives the appearance of a fuller muscle. Some studies suggest that a super hydrated cell may also trigger protein synthesis and minimize catabolism.

In addition, creatine provides for faster recovery in between sets and increased tolerance to high volume work. The way it does this is by enhancing the body's ability to produce Adenosine Triphosphate (ATP). ATP is the compound that your muscles use for fuel whenever they contract. ATP provides its energy by releasing one of its phosphate molecules (it has three phosphate molecules). After the release of such molecule, ATP becomes ADP (Adenosine Diphosphate) as it now only has two molecules. The problem is that after 10 seconds of contraction time the ATP fuel extinguishes and in order to support further muscle contraction glycolisis (glycogen burning) has to kick in. That is fine and well except for the fact that as a byproduct of that mechanism lactic acid is produced. Lactic acid is what causes the burning sensation at the end of the set. When too much lactic acid is produced, your muscle contractions stop, thereby forcing you to stop the set. However, by taking creatine, you can extend the 10 second limit of your ATP system as creatine provides ADP the phosphate molecule that it is missing (recall that creatine is stored in the muscle as creatine phosphate). By upgrading your body's ability of regenerating ATP, you can exercise longer and harder as you will minimize your lactic acid production and you will be able to take your sets to the next level and reduce fatigue levels. More volume, strength and recovery equals more muscle (assuming nutrition and rest are dialed in).

Creatine also seems to also allow for better pumps during a workout. This may be due to the fact that it possibly improves glycogen synthesis. In addition, studies have shown that creatine helps lower cholesterol and triglyceride levels. The mechanisms by which it exerts such benefits remain unknown.


To use creatine:
If you read the bottle, most companies recommend a loading phase of 20 grams for 5 days and 5-10 grams thereafter. While that is the commonly accepted way to use it, in my own experimentation I have found no benefit to loading. I have even gone as far as loading for 7 days with 40 grams a day and found no difference. As a matter of fact, my training partner only took 5 grams a day after the workout and started getting great results after only a couple of weeks. The reason for this is simple. There is only so much creatine that the body can store. Recall that the creatine is stored every time that you take it. So by taking it every day eventually you will reach the upper levels that provide the performance enhancement. After you reach that level, you could get away with just taking it on your weight training days as it takes two weeks of no use for the body's creatine levels to get back to normal.

Another point to talk about is the issue of cycling creatine. If creatine would be a supplement that loses its effectiveness as time goes by then I would recommend cycling. For example, it is beneficial to cycle fat burning supplements containing caffeine and ephedrine as the body's receptors begin to attenuate after 2 to 3 weeks of continual use. Once the body gets used to them, you need to either increase the dosage or stop their use so that the body begins to respond once again. However, that is not the way that creatine works. Basically, creatine gets stored into your muscles and you get the effects mentioned above, period. It is really straightforward. As far as the initial weight gain that you may experience when you start taking it, whether you cycle it or not, you will get the same amount of initial weight gain as that extra weight is determined by the amount of intracellular fluid retention that your muscle cells can store (something that remains a static figure). The reason I say "the weight gain that you may experience" is because if once you start taking it you concurrently increase the volume of your workouts and remain at the same caloric intake level you may lose fat as you gain your added muscle volume and because of that the scale might not register any weight gain (this is what happened to my training partner). However, the lack of "registered" initial weight gain by the scale does not mean that you are a "non-responder". To gauge creatine's efficacy on you judge it by the muscle appearance effects and the performance enhancement in the gym.

Side Effects
The only adverse side effect that I have experienced in my over two years of continual use is the gastric upset at the beginning of use. After a couple of weeks or so my system adapted to absorbing the powder. Other than that, I have not observed any other side effects. Keep in mind however that the liver and kidneys have to process this compound. Therefore, I would not recommend it for someone with kidney problems or liver problems. Also, even if you are completely healthy ensure more than adequate hydration levels (bodyweight x 0.66 = total ounces of water to drink per day) and if you drink coffee, add an extra 16 ounces of water for every cup that you drink over the day.

A side effect that I have read happened but I am unable to quantify is the fact that your body's production of creatine shuts down. However, after cessation of use, according to all of the literature your body's production kicks in again. No adverse effects have been documented due to the creatine shutdown created by the body.

Conclusions
In my view the greatest advantage that creatine gives you (besides the cosmetic effect of bigger looking and fuller muscles) is that it enables you to handle more volume and recover faster in between sets by upgrading the body's capabilities to produce ATP, thereby decreasing the production of lactic acid. Therefore, in my opinion, people that will get the most benefit from creatine are those that follow a high volume, short rest in between sets type of workout. Remember that the more work that you can cram into an hour the more you'll grow (provided good cycling of volume and intensity as we have discussed in previous articles).

Again, like I have said in previous articles, even though I believe that creatine is a safe supplement, don't take my word for it if you have doubts. Do your own research and objectively review the data. If you feel creatine may be good for you, then just follow the recommendations laid out in this article and provided your overall training and nutrition strategy are good, I guarantee that you will see results from it.

Good brands of creatine that I have used are Prolab, EAS, Champion Nutrition, Labrada, Beverly International, Met-Rx and iSatori.

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Best Weight Training Program

All exercises were performed using strict form for 3 sets each resting around 1 minute in between sets. For repetitions, I would perform the following periodization model:

Weeks 1-2: 13-15 reps

Weeks 3-4: 10-12 reps

Weeks 5-6: 8-10 reps

After week 6, I would start over at the 13-15 repetition range. Also, I would change the order in which I would perform the exercises for each body part in order to keep the body guessing.

Cardiovascular Exercise

I would perform cardiovascular exercise in the form of walking on the pavement either first thing in the morning on an empty stomach for 30-45 minutes, or right after the workout if for whatever reason the morning was not an option. On the final 6 weeks I had to do 45 minutes in the morning and 30 minutes right after the workout later on.

MONDAY

DELTS

* SIDE DB LATERALS

* UPRIGHT ROWS

* ONE ARM DB LATERALS W/ CABLES

* SEATED DB PRESS

* BENT OVER LATERAL RAISES

* MACHINE REAR DELT FLYES 

BICEPS

* HIGH CABLE SINGLE ARM CURL

* INCLINE DB CURLS

* DB CONCENTRATION CURL

* DB HAMMER CURLS 

TUESDAY

HAMSTRINGS

* LYING LEG CURLS

* STIFF LEGGED PARTIAL DEADLIFTS

* STANDING LEG CURLS

* DB LUNGES (PRESS WITH HEELS)

* SEATED LEG CURLS

* WEIGHTED STEP UPS OR BUTT BLASTER / 3 SETS OF 30 TO EACH LEG 

CALVES (4 SETS OF 15)

* LEG PRESS / CALF (TOES IN)

* LEG PRESS / CALF (TOES IN)

* STANDING CALF RAISES (TOES FORWARD) 

LOWER ABS

* HANGING LEG RAISES

* HIP RAISES

* WEIGHTED FROG KICKS 

3 SETS OF 25 ON ABOVE

WEDNESDAY

BACK

* MACHINE ASSISTED WIDE GRIP PULL-UPS TO FRONT

* MACHINE ASSISTED CLOSE GRIP PULL-UPS (REVERSE GRIP)

* MACHINE ASSISTED NEUTRAL GRIP PULL-UPS OR PULLDOWNS USING V-BAR

* ONE ARM DB ROWS OR SEATED CABLE ROWS

* STIFF ARM PULLDOWNS WITH ROPE 

TRICEPS

* ROPE PRESSDOWNS

* SEATED OVERHEAD DB TRICEPS EXTENSIONS

* STRAIGHT BAR PRESSDOWNS

* TRICEPS DIPS ON BENCH 

THURSDAY

QUADS

* LEG EXTENSIONS (TOES OUT)

* BARBELL SQUATS (MEDIUM STANCE)

* BARBELL SQUATS (WIDE STANCE)

* LEG PRESSES (FEET & KNEES TOGETHER)

* WALKING LUNGES

* LEG EXTENSIONS (TOES STRAIGHT) 

INNER/OUTER THIGHS

* ABDUCTOR MACHINE

* ADDUCTOR MACHINE 

SUPERSET THE ABOVE / 3 SETS OF 25 REPS

CALVES

* SEATED CALF RAISES / 4 SETS OF 50 

FRIDAY

CHEST

* INCLINE DB BENCH PRESS

* INCLINE DB FLYES (PALMS FACING FORWARD)

* FLAT DB BENCH PRESS

* MACHINE ASSISTED DIPS (CHIN DOWN / ELBOWS FLARED)

* LOW PULLEY CABLE CROSSOVERS 

TRAPS

* SHOULDER SHRUGS WITH BARBELL

* DB SHRUGS 

MID / UPPER ABS

* 45 DEGREE INCLINE SITUPS

* WEIGHTED CRUNCHES

* HIGH CABLE ROPE AB PRESSDOWNS 

3 SETS OF 25 ON ABOVE 

Diet consisted typically of five low carbohydrate days and two high carbohydrate days, which most of the time were Mondays and Thursdays. This strategy worked as it prevents the body from adapting to the diet. At times, my trainer would add an extra high carbohydrate day while other times he would take one away. It all depended on how my body was reacting to the program.

Sample Low Carbohydrate Day Diet

The diet below provides a sample of how my low carbohydrate days diet typically looked like. For the most part, except for Mondays and Thursdays, all other days were low carbohydrate days.

Meal 1:

9 egg whites (can be from pasteurized carton)

3/4 cup oatmeal (measured dry before cooking)

Supplements: 100 mg Alpha Lipoic Acid & 1000 mg of Vitamin C

Meal 2:

30 grams of protein from protein shake

1 Tablespoon of Flaxseed Oil

Meal 3:

3.5 ounces of fish

3/4 cup of brown rice (measured cooked)

6 ounces of green beans

Supplements: Multiple Vitamin and Mineral with Extra Iron, 100 mg Alpha Lipoic Acid & 1000 mg of Vitamin C

Meal 4:

30 grams of protein from protein shake

1 Tablespoon of Flaxseed Oil

Meal 5:

3.5 ounces of fish

5 oz broiled baked potato

6 ounces of green beans

Supplements: 100 mg Alpha Lipoic Acid & 1000 mg of Vitamin C

Meal 6:

3.5 oz Halibut

6 ounces of broccoli

Monday and Thursday

Sample High Carbohydrate Day Diet

The diet below provides a sample of how your diet can look like. Feel free to make any substitutions by using the Food Group tables provided above.

Meal 1:

9 egg whites (can be from pasteurized carton)

3/4 cup oatmeal (measured dry before cooking)

Supplements: 100 mg Alpha Lipoic Acid & 1000 mg of Vitamin C

Meal 2:

30 grams of protein from protein shake

1 Tablespoon of Flaxseed Oil

1/2 cup oatmeal (measured dry before cooking)

Meal 3:

3.5 ounces of fish

3/4 cup of brown rice (measured cooked)

6 ounces of green beans

Supplements: Multiple Vitamin and Mineral with Extra Iron, 100 mg Alpha Lipoic Acid & 1000 mg of Vitamin C

Meal 4:

30 grams of protein from protein shake

1/2 cup oatmeal (measured dry before cooking)

1 Tablespoon of Flaxseed Oil

Meal 5:

3.5 ounces of fish

3.5 oz broiled baked potato

6 ounces of green beans

Supplements: 100 mg Alpha Lipoic Acid & 1000 mg of Vitamin C

Meal 6:

3.5 oz Halibut

6 ounces of broccoli

Digestive system for human in nutrition

Digestive system The human digestive system is a complex series of organs and glands that processes food. In order to use the food we eat, our body has to break the food down into smaller molecules that it can process; it also has to excrete waste.

Most of the digestive organs (like the stomach and intestines) are tube-like and contain the food as it makes its way through the body. The digestive system is essentially a long, twisting tube that runs from the mouth to the anus, plus a few other organs (like the liver and pancreas) that produce or store digestive chemicals.

The Digestive Process:
The start of the process - the mouth: The digestive process begins in the mouth. Food is partly broken down by the process of chewing and by the chemical action of salivary enzymes (these enzymes are produced by the salivary glands and break down starches into smaller molecules).

On the way to the stomach: the esophagus - After being chewed and swallowed, the food enters the esophagus. The esophagus is a long tube that runs from the mouth to the stomach. It uses rhythmic, wave-like muscle movements (called peristalsis) to force food from the throat into the stomach. This muscle movement gives us the ability to eat or drink even when we're upside-down.

In the stomach - The stomach is a large, sack-like organ that churns the food and bathes it in a very strong acid (gastric acid). Food in the stomach that is partly digested and mixed with stomach acids is called chyme.

In the small intestine - After being in the stomach, food enters the duodenum, the first part of the small intestine. It then enters the jejunum and then the ileum (the final part of the small intestine). In the small intestine, bile (produced in the liver and stored in the gall bladder), pancreatic enzymes, and other digestive enzymes produced by the inner wall of the small intestine help in the breakdown of food.

In the large intestine - After passing through the small intestine, food passes into the large intestine. In the large intestine, some of the water and electrolytes (chemicals like sodium) are removed from the food. Many microbes (bacteria like Bacteroides, Lactobacillus acidophilus, Escherichia coli, and Klebsiella) in the large intestine help in the digestion process. The first part of the large intestine is called the cecum (the appendix is connected to the cecum). Food then travels upward in the ascending colon. The food travels across the abdomen in the transverse colon, goes back down the other side of the body in the descending colon, and then through the sigmoid colon.

The end of the process - Solid waste is then stored in the rectum until it is excreted via the anus.

Digestive System Glossary:
abdomen - the part of the body that contains the digestive organs. In human beings, this is between the diaphragm and the pelvis
alimentary canal - the passage through which food passes, including the mouth, esophagus, stomach, intestines, and anus.
anus - the opening at the end of the digestive system from which feces (waste) exits the body.
appendix - a small sac located on the cecum.
ascending colon - the part of the large intestine that run upwards; it is located after the cecum.
bile - a digestive chemical that is produced in the liver, stored in the gall bladder, and secreted into the small intestine.
cecum - the first part of the large intestine; the appendix is connected to the cecum.
chyme - food in the stomach that is partly digested and mixed with stomach acids. Chyme goes on to the small intestine for further digestion.
descending colon - the part of the large intestine that run downwards after the transverse colon and before the sigmoid colon.
digestive system - (also called the gastrointestinal tract or GI tract) the system of the body that processes food and gets rid of waste.
duodenum - the first part of the small intestine; it is C-shaped and runs from the stomach to the jejunum.
epiglottis - the flap at the back of the tongue that keeps chewed food from going down the windpipe to the lungs. When you swallow, the epiglottis automatically closes. When you breathe, the epiglottis opens so that air can go in and out of the windpipe.
esophagus - the long tube between the mouth and the stomach. It uses rhythmic muscle movements (called peristalsis) to force food from the throat into the stomach.
gall bladder - a small, sac-like organ located by the duodenum. It stores and releases bile (a digestive chemical which is produced in the liver) into the small intestine.
gastrointestinal tract - (also called the GI tract or digestive system) the system of the body that processes food and gets rid of waste.
ileum - the last part of the small intestine before the large intestine begins.
intestines - the part of the alimentary canal located between the stomach and the anus.
jejunum - the long, coiled mid-section of the small intestine; it is between the duodenum and the ileum.
liver - a large organ located above and in front of the stomach. It filters toxins from the blood, and makes bile (which breaks down fats) and some blood proteins.
mouth - the first part of the digestive system, where food enters the body. Chewing and salivary enzymes in the mouth are the beginning of the digestive process (breaking down the food).
pancreas - an enzyme-producing gland located below the stomach and above the intestines. Enzymes from the pancreas help in the digestion of carbohydrates, fats and proteins in the small intestine.
peristalsis - rhythmic muscle movements that force food in the esophagus from the throat into the stomach. Peristalsis is involuntary - you cannot control it. It is also what allows you to eat and drink while upside-down.
rectum - the lower part of the large intestine, where feces are stored before they are excreted.
salivary glands - glands located in the mouth that produce saliva. Saliva contains enzymes that break down carbohydrates (starch) into smaller molecules.
sigmoid colon - the part of the large intestine between the descending colon and the rectum.
stomach - a sack-like, muscular organ that is attached to the esophagus. Both chemical and mechanical digestion takes place in the stomach. When food enters the stomach, it is churned in a bath of acids and enzymes.
transverse colon - the part of the large intestine that runs horizontally across the abdomen.

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Nutrition Is of Ulmost Importance for Weight Loss

In order for our bodies to function properly and stay healthy, it is important that we follow a good nutritious diet. Foods are made up of 6 classes of nutrients. These nutrients are macronutrients (protein, carbohydrates, fats), micronutrients (vitamins and minerals) and water. If you neglect to have the right combination of these 6 items, it will be very difficult to live a healthy lifestyle and achieve your weight loss goals!

If you have read any of my articles, you will see how I place such a big emphasis on the 3 macronutrients as they are the backbone to achieving your weight loss or fitness goals! With that being said, I will give you a brief description of the 6 classes of nutrients and explain why they are essential to live a healthy lifestyle.

1.Protein

2.Carbohydrates

3.Fats

4.Vitamins

5.Minerals

6.Water

Good Nutrition Provides The Building Blocks of Muscle

When you eat foods that contain protein, they are broken down in the body as amino acids. These amino acids are then used to build and repair any muscle tissue. This is great for those who are physically active or exercise regularly. This means you will be able to recover at a faster rate than if you were not to consume protein. Every tissue in your body is made up of protein and it is important to consume enough through your diet in order to replenish it. Protein is also needed to help your immune and nervous system.
GoodNutritionProvidesEnergy

The analogy I think of when discussing nutrition and our bodies is that of a race car. You need to put fuel in it every so often, change the oil and get new tires in order to maintain optimal performance. If you fail to do these things, eventually your body will break down and be worthless. However, if the right steps are taken, you will be well on your way to living a healthy lifestyle and reaping the benefits that come with this.

Foods such as carbohydrates give you energy to function properly throughout your day. In fact, muscle glycogen is an important element to helping you maintain your energy levels throughout your day. When carbs are ingested your pancreas releases a hormone called insulin. Insulin helps to store the carbs as glycogen inside the muscles or store them as fat. It is important to have glycogen (stored carbohydrates) in your body before working out so that you have the energy to get through your workouts. Better workouts enable you to achieve better fat loss results and more muscle gains.




Good Nutrition and Fats:

One of the most common dieting myths is that fats will make you fat. First and foremost, without fats you will not be able to survive. They are one of the three macronutrients. Stored fats are our main source of energy, believe it or not.

Fats yield 9 calories per gram. They also help to keep our body warm during cold weather. Fats lubricate joints which in terms, keeps your muscles loose and mobile for better workouts. Fats are also a dwelling spot for fat-soluble vitamins such as A, D, E, and K. These vitamins are stored in our body’s fat and can become toxic if too much is taken.

The common misconception I see is that most people do not know the difference between saturated fats, polyunsaturated and monounsaturated fats.
Vitamins and Minerals:

Vitamins and minerals are important nutrients our bodies need in order to not only function properly but also allow chemical reactions to occur at a faster rate. They are needed in order to turn the 3 macronutrients into energy and tissues.

B-complex vitamins, for instance, provide a great health benefit as they help to further break down carbohydrates, which in turn will give you energy. While you do obtain vitamins and minerals from certain foods you eat, they usually are not enough to maintain a healthy lifestyle and weight loss goals!

The best way to consume Multiple Vitamins and Minerals are from sports nutrition paks such as the ones produced by Vitamin Shoppe, Prolab Nutrition, or Universal.
Don’t Forget Your Water:

One of the main problems I see with people who are unhealthy or overweight is that they do not drink enough water on a daily basis. Instead, they substitute it for sodas and other drinks that are high in sugar. Water composes about 65% of the human body. It is needed in order for our bodies to survive. Water is just as important as eating a healthy diet. It can also act as a detox and cleanse your body.

While exercising, water acts as a cooling agent and helps prevent any overheating. I suggest drinking your body weight x .66 to get the amount of ounces to drink on a daily basis. For example, if you weight 200 lbs., you would want to drink (200 x .66) = 132 ounces of water.

http://bodybuilding.about.com/od/nutritionbasics/a/why-nutrition-is-important_2.htm