January 2013 ~ FITNESS FREAK

Thursday, 31 January 2013

Creatine suppliments

Creatine

Creatine is one of the most misunderstood supplements of all time. A victim of a negative media spin, many believe that creatine is a dangerous and steroid like supplement that carries serious adverse side effects. This couldn't be further from the truth; it is one of the most thoroughly studied supplements of all time. In as simple explanation, the energy that fuels muscles is called ATP. Creatine simply provides your body with more of this substance. This in turn will help allow you to complete a few more repetitions than you normally would, aiding in muscle growth.

Rest assured, creatine doesn't affect hormone levels, so it isn't related to steroids by any means. Also, it is commonly said that creatine causes kidney damage, but this is a dehydration related side effect. The key with creatine (and any other supplement for that matter) is that you need to stay properly hydrated. Proper hydration will not only prevent negative side effects from supplements, but it will help you perform optimally in the gym and improve the way you feel. Some will experience a little water weight from creatine, but this is only temporary and any water weight that occurs will dissipate when you finish a cycle of creatine.

Ideally, creatine should be cycled to prevent the body from adapting to it's use and help it maintain effectiveness. As a rule of thumb, it is recommended to cycle creatine: 12 weeks on, followed by 4 weeks off. On your workout days, the dosage will depend on the product. Some products are designed to be taken before your workout (Con-Cret, Creatine Nitrate), while some are designed to be taken post workout (CreaPure). On rest days, take them on an empty stomach whenever it is convenient for you.

When using some creatines, it is also recommended to have a loading phase. This means that you use a higher dosage of the product for the first week or so to saturate the levels of creatine in your system before lowering it down to the normal 'maintenance' level. Once again, follow the directions of the label of your product.

There are also many varieties of creatine on the market today, each with it's own proposed benefits that make it better than the next. Among these are CreaPure (monohydrate), ethyl ester, Kre-Alkalyn, Hydrochloride, Chelate, and Nitrate.

Top creatine suppliments:

Decacor , Myoswell , Craze , Kre-Alkalyn , Crea-Force , Dymatize Creatine ,

Universal Creatine , Creacore , Assault , Optimum Micronized Creatine Powder etc.

Protein suppliments

06:48 0 comments

Protein supplements

Protein powder supplements are among the most popular on the market today. They are a great way to expedite recovery from workouts, increase dietary protein intake, increase daily caloric intake and provide a sense of satiety for those looking to lose weight.

There are many different types of protein. First are the dairy based ones: whey and casein. Whey is the most common of all the proteins and is the fastest digesting available. Casein is the other milk derived protein and is on the other side of the spectrum, being one of the slowest digesting sources, making it desirable for situations in which you want a more slowly absorbed source such as extended periods in which you can't consume a meal or pre-bed.

Some additional options include powdered animal sources such as beef and egg proteins as well as plant based ones such as soy, brown rice and hemp. These sources are especially helpful for those who have milk allergies or are vegetarian/vegan or looking to stray away from traditional animal based sources.

Most have heard the stories of the 'chalky' and undesirable taste of protein powders in the past. Rest assured, this is truly a thing of the past. Protein powders these days come in a wide array of flavors that won't make you bat an eye when you enjoy them. From chocolate to peanut butter, you'll be sure to find something that you enjoy drinking on a regular basis. Another negative connotation that has been previously associated with protein supplementation is that they can cause bloating. This is also something that has been completely eradicated as this was attributed to having large amounts of lactose in the old versions of protein. These days, if there are any indigestion issues, it is because of food allergies or a lower grade of protein that might not digest as well.

One important aspect to remember is that you should never rely on any supplement as a sole source of nutrition. Whole food should always be the first option when it comes to increasing your protein and calorie intake as a whole. Protein supplements are intended to be just that: A supplement to what you are already doing.

Source of protein supplements :

Egg Protein :-

Egg protein is protein derived from eggs. This protein is often considered to be more complete than other protein supplements.

Protein Bars:-
Protein bars are perfect for situations where a protein shake does not make sense. Protein bars help supplement your daily intake of protein in an easy and convenient bar.

Soy Protein:-

Soy protein is a good alternative to whey protein for those who do not want their protein to be produced with the use of animal products.

Whey Protein:-

Whey protein is one of the most popular supplements available today, and it is a high quality protein powder from cow's milk. In case you were wondering, 20% of milk's protein is whey, while the remaining 80% is casein. This is why just drinking milk isn't the same as a whey protein shake. I No, milk only contains about 1% of whey protein. In order to get all the benefits of whey protein, you need to take a concentrated whey protein powder.

Many are also curious about exactly how it is made, but it is a rather simple process. First, the milk is pasteurized and then inspected to make sure there are no impurities. The remaining 'curd' from the milk (casein) is then separated and used for other products before the liquid whey is screened through a series of filters to remove lactose and other components. The concentrated liquid form of whey is then put into an ion exchange tower to further concentrate the whey product and to remove any remaining impurities while at the same time being gentle enough to not denature the protein. Finally, it is put through a drying tower to make it into the recognizable powder form. From there, it has the additives such as flavorings, glutamine, etc. added and is then packaged.

For those who are interested in the individual components that make up whey protein, they include: Beta- lactoglobulin, Alpha-lactalbumin, Immunoglubulins, Bovine Serum Albumin (BSA), Lactoperoxidase, Glycomacropeptide (GMP), and Lysozyme. Recently there have also been beneficial items such as digestive enzymes or probiotics added as well to further enhance the bioavailability of the protein.

The purest and most concentrated form of whey protein is whey isolate. It contains 90% or more protein and very little (if any) fat and lactose. Whey protein concentrate has anywhere between 29% and 89% protein depending upon the product. As the protein level in whey protein concentrate decreases the amounts of fat and/or lactose usually increase.

It is also important to keep in mind that all whey proteins aren't created equal. Many factors that can influence the quality of the protein include the number and quality of essential amino acids, digestion and absorption rate, overall fat content, taste of the product, and overall purity of the product.

You will want to start with a basic whey protein and use a single serving post workout at the bare-minimum. Most users will find that the standard serving size of 25-30 grams is adequate and more protein in one serving isn't better. Your body can only utilize a certain amount in a given time period, so shooting over that amount in a single sitting is overkill.

Thigs exercise

02:10 1 comment

Some common exercise for thighs

Names of above exercises:

1) Running
2) Leg-Up Hamstring Stretch
3) Leg-Up Hamstring Stretch using bumbles
4) cycling
5) Barbell squats
6) Muscle Snatch
7) Leg Press
8) Hack Squat
9) Leg extension Machine front
10) Leg extension Machine Back
11) leg press 45 degree

Well known builders

22:30 1 comment

Some well known builders/legends

Jay Cutler:

Full name: Jay Cutler
Born: August 3, 1973
Hometown: Worcester, Massachusetts, USA
Pro debut: 1998

Height: 5'10"

Off Season Weight: 290 lbs.

Competition Weight: 260 lbs

58" chest

22" arms

30" thighs

20" calves

34" waist

19½" neck

Got into bodybuilding: By lifting in college.

Ronnie Coleman:

Full name: Ronnie Coleman
Born: May 13, 1964
Hometown: Monroe, Louisiana, USA
Pro debut: 1992

Chest – 58 in

Waist – 36 in

Biceps – 24 in

Calves – 22 in

Thighs – 36 in

Ronnie was Reserve Police Officer for the Arlington Police Department and now he is professional Bodybuilder.

Arnold Schwarzenegger:

Full name: Arnold Schwarzenegger
Born: July 30, 1947
Hometown: Graz, Austria
Pro debut: 1968

* Arms: 22 inches

* Chest: 57 inches

* Waist: 34 inches

* Thighs: 28.5 inches

* Calves: 20 inches

* Weight: 235 pounds

* Height: 6 feet 2 inches

Schwarzenegger gained worldwide fame as a HOLLYWOOD action film icon.

Sylvester Stallone:

born on July 6, 1946, in New York City, Sylvester Stallone is one of the most popular Hollywood action stars of all time

Sly Stallone first got his inspiration to pursue exercise and nutrition when he saw Steve Reeves (a former Mr. Universe) in HERCULES! At 13 years old, Sylvester was astounded with films such as Hercules:Unchained, Goliath and the Barbarians and The Thief of Baghdad.

Today Sylvester Stallone is an inspiration to many who strive to improve their physical prowess, willpower and determination. For an example of his physique at its best, take a look at films like Rocky III or Rocky IV, Rambo II, or Rambo III.

In 2012, Stallone reunited with the cast of The Expendables to co-star in a follow-up film, The Expendables 2

Sergio Oliva:

He was born on July 4, 1941 in Cuba. The nickname of Oliva is “The Myth” and if you want to know why then see him at the 1967 Montreal World’s Fair. A sun worshipper coaxed him into this field of bodybuilding and he is the only bodybuilder to ever defeat Arnold in a Mr. Olympia contest, 1969. He is the second bodybuilder to win Mr. Olympia contest. Peeping a little into his personal life, he got shot by his then-wife Arleen Garrett and sustained 5 bullet wounds but The Myth survived that because he is a myth. His height is 5 feet 9 inches and has got a 20 inch arm. Although some of you might consider Arnold to be at the top spot but I will back my ranking by the statement of Joe Weider as he said to Oliva that when he was in his best shape, no one could stand parallel to him. The numerous title won by Oliva are 1965 Junior Mr. America – AAU, Most Muscular, 1966 Mr. World – IFBB, Overall Winner, 1966 Mr Universe – IFBB Winnera and 1985 Olympia – IFBB, 8th etc.

Dorian Yates:

He was born on April 19, 1962 in Staffordshire, England. He won 6 Mr. Olympia titles consecutively in a row and is known for his thickness. His height is 5 feet 10 inches and has got a huge arm of 20 inches. Currently, Yates is the CEO of his own global supplement company called DY nutrition. His career titles are 1985 World Games, 7th (amateur), 1992 Mr. Olympia, 1st, 1995 Mr. Olympia, 1st, 1996 English Grand Prix, 1st and 1994 Spanish Grand Prix, 1st etc.

Bill Pearl:

He was born on October 31, 1930 and was a stunning American bodybuilder during 1950’s and 1960’s. Apart from achieving phenomenal success in the field of bodybuilding, he was also the first professional bodybuilder to author bodybuilding training courses. Overall, he had a real huge size but where he lagged behind was his ineptitude to cut his thighs. Some of his bodybuilding career achievements are 1956 N.A.B.B.A., Mr. Universe, Professional, Tall Man’s Class (London, England), 1952 Mr. San Diego, 3rd place (San Diego, California), 1952 Mr. Oceanside (Oceanside, California) and 2006 PDI Night of Champions Lifetime Achievement Award.

Reg Park:

He was born on June 7, 1928 in West Yorkshire, England. He was a multi-dimensional person was a businessman, actor and a bodybuilder at the same time. Although at the start, he was more into playing football than lifting weights but at the age of 16, after meeting a famous muscleman David Cohen, he got himself into bodybuilding. His height was 6 feet 1 inch and had a behemoth arm of 20 inches. He had an attractive figure and starred in many films also. He died on November, 2007 with metastatic melanoma, a form of skin cancer. He achieved many awards some of which are Mr. Britain 4th (1946), Mr. Universe –NABBA- overall winner (1951), Mr. Universe – NABBA- overall winner (1965).

Steve Reeves:

He was born on January 21, 1926 in Montana, USA. He was great bodybuilder as well as a good actor. He was the highest paid actor in Europe during the peak of his career. He had a phenomenal physique and set the standard of a ideal figure for the years to come. He had a narrow waist, wide shoulders and a narrow hip. His height was 6 feet 1 inch and was incredibly handsome and good-looking. His short history of bodybuilding awards is; 1946 – Mr. Pacific Coast, 1947 – Mr. Western America and 1948 – Mr. World. He died from complications of lymphoma.

John Grimek:

He was born on June 17, 1910 in New Jersey. He cemented his place in various bodybuilding articles and magazines and was the symbol of outstanding bodybuilding in his times. He represented United States in weightlifting at the 1936 Olympic Games in Berlin. Grimek was also very magnificent gymnast and his win in a Mr. Universe contest in London is conspicuous of this fact. He died on November, 1998 at the age of 88.

Flex Wheeler:

His original name is Kenneth Wheeler but is commonly known as Flex Wheeler. He was born on August 23, 1965 in California, United States. He started his career as a police officer but then left this job and determined to become a professional bodybuilder. He won the first award at the NPC Mr. California Championships in 1989. He was a Iron Pro winner for 5 times, enjoyed tremendous victories in France Grand Prix and he is also the 4-time Arnold Classic winner. Wheeler had a great back and 17 inch arms. His height was almost 5 feet 8 inches.

Franco Columbu:

Franco Columbo 10 Best Bodybuilders In The World

He was born on August 17, 1941 and is an Italian actor apart from being a marvelous bodybuilder. His height is 5 feet 5 inches and according to some sources it is reported to be 5 feet 3 inches, but his miniature structure was not a hindering factor for Franco at all. He won the title of Mr. Olympia in 1976 and 1981. He also competed in the World’s Strongest Man competition but was not able to win the title, rather he ended up in a dislocated leg. Columbu received $1 million as a compensation for that. He was light in the legs but has tremendous back and delts.

Schedule

03:51 0 comments

GYM Schedule

BODY BUILDING ONE WEEK PROGRAM:

Day 1 shoulder

Day 2 triceps

Day 3 chest

Day 4 back

Day 5 biceps

Day 6 legs and hamstring

Day 7 Rest

BODY BUILDING ONE WEEK PROGRAM:

Day 1 shoulder, triceps

Day 2 chest, hamstring

Day 3 back, biceps

Day 4 legs-caff & hyper extent ion

Day 5 Rest

BODY BUILDING ONE WEEK PROGRAM:

Day 1 shoulder, incline chest press

Day 2 biceps, triceps

Day 3 chest, back

Day 4 legs and hamstring

Day 5 Rest

BODY BUILDING ONE WEEK PROGRAM:

Day 1 chest

Day 2 shoulders

Day 3 biceps and triceps

Day 4 lats and thighs

Day 5 Rest

Note - never stick to the same routine plan of exercises what happens is your body gets used to it and will not be that effective so change your schedule after two to three months with the trainer's advice.