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SARMs: Is It Effective For You?

sarms

Have you ever heard of SARMS also known as Selective Androgen Receptor Modulators? It doubled as an alternative of steroid that’s known to be the most efficient for steroids cycling and post cycle therapy.

What are SARMs?

There are a lot of SARMS, but below are the four top SARMS that are presently offered and highly applicable to bodybuilders, fitness enthusiasts and athletes:

lgd 4033LGD-4033

A non-steroidal and potent bodybuilding supplement for improving lean muscle mass and decreasing body fat

MK-2866 (Ostarine)

Selective for the anabolic activity at some ARs, ideal for increasing and maintaining lean body mass as well as recompiling

gw-501516

GW-501516 (Cardarine)

Preserves muscle loss, burns fat and assist you to take your training to another level. Referred to as “king of endurance sarms” as well as used by bodybuilders and top athletes.

S4 (Andarine)

For bone tissue (especially low virilization), aimed at curing osteoporosis and won’t create prostate’s development and other secondary sexual organs

*GW-501516 is NOT SARM but a PPAR agonist. It’s grouped in the bodybuilding community among SARM.

How Do It Work?

As you age, your power, endurance, and skeletal muscle mass worsen because of the type 2 muscle fibers loss. It hinders you to function properly. With Selective Androgen Receptor Modulators, strength in androgen-deficient and skeletal muscle mass of people can be improved significantly.

There is only one way of administering SARMS – oral dosages. The anabolic effect is said to be similar to testosterone. Moreover, it’s said to produce dose-dependent enhancements in the density of bone mineral and motorized strength aside from the ability to reduce body fat and improve lean body mass.

SARMS link to similar receptors that old steroids like testosterone and Dianabol would connect to, however minus the setbacks and side effects of traditional prohormones and steroids. It is a fresh beginning in muscle pharmacology advancement as SARMS can help improve muscle mass while assisting to decrease body fat and enhance athletic performance beyond what you can imagine.

The Benefits of SARMS

  • It’s believed to have the ability to employ anabolic supplements benefits while decreasing the side effects of steroids.
  • Non-toxic (it won’t cause damage to the liver)
  • Avoids bone loss (direct testosterone action in bone through the AR-mediated conduit is vital for its anabolic effects in your bone)
  • Reduces the threat of prostate issues in men without any muscle mass loss
  • It won’t impede the HPTA
  • Exact effects with testosterone
  • SARMS are believed to cure some diseases that steroids, as well as other medicines, earlier treated
  • No Dihydrotestosterone and estrogen conversion
  • LEGAL
  • Untraceable

For bodybuilders, taking SARMS will provide:

  • Prevent loss of muscle (during cutting time)
  • Improved strength
  • Development of lean muscle
  • Joint healing capabilities
  • PCT utilization following anabolics
  • Faster injury recovery

Side Effects of Selective Androgen Receptor Modulators

What’s impressive about SARMS is that it has minimal side effects, so you do not have to be worried about negative consequences.

With SARMS displaying great promise for a selective high anabolic activity of muscle and in preventing age and muscle wasting related illnesses without any the negative side effects link to anabolic steroids as well as prohormones, SARMS can be the next big thing. The International Olympic Committee is preparing for the utilization of Selective Androgen Receptor Modulators with Olympic athletes.

Breakfast helps in weight loss

After a night of fasting, our body needs breakfast!

We burn about 450 calories while sleeping and wake up with an energy deficit. Eating breakfast restores the supply of blood glucose, the fuel used by our brain.

Also, while we sleep, our metabolism slows down. Breakfast increases our oxygen uptake so that food can be digested and absorbed. This produces heat in the body. Breakfast, thus, kick-starts our metabolism and gets us going after a long period of inactivity.

Ideally, breakfast should contribute at least ¼ of our daily requirement of nutrients. If we skip
breakfast, these nutrients are usually compensated by other meals during the day. Also, skipping the first meal of the day leads to an unhealthy pattern of snacking on high-fat foods throughout the morning.

In modern times when obesity is the norm, breakfast skippers tend to have more body fat. On the other hand, breakfast eaters are more likely to have healthier body weights.

Skipping breakfast leads to low bp that causes sudden hunger pangs and/or bingeing/food carvings. Lose weight by eating good food, not by starving yourself and then eating lots.

So eating breakfast regularly helps actually helps in LOSING WEIGHT.

Protein helps to keep you from getting hungry.

You can get this supply of protein in something as simple as a glass of milk.

Also, milk on the form of yogurt or cheese is an important source of B complex vitamins such as riboflavin and B12, as well as minerals like zinc, magnesium and particularly calcium.

When you plan to loose weight, better include milk [Low Fat] or milk in other form in your breakfast. Hence, protein helps you to keep you from getting hungry mid-morning.

Congrats for shedding 5 kilos. You are in right track friend. What is your water consumption per day? As I know drinking at least 12-15 glasses of water everyday flushes out waste and fat from our bodies. Also, the body can mistake thirst for hunger pangs.

Water is a good way to curb the appetite and lose weight.

A good thing for your body is to drink 2-3 glasses of water first thing in morning. Follow this with 3-4 glasses of water an hour before lunch and dinner. However, if you have normal kidney, no liver disease or congestive cardiac failure, then you are safe to take more water else you’re at risk.

No doubt honey is good substitute for sugar and good for health, but it does
not reduce weight despite claims made by many people.health

Fiber is a weight loser’s best friend.

Fiber or roughage has a remarkable ability to block absorption of fat from the intestine. Fiber is made up of thousands of microscopic threads.

When we eat food containing fiber, these threads wrap around the fat globules, encasing them so they can’t be digested. So the fat goes out of the body before it can be absorbed and restored!

Fiber also makes the body burn up extra calories. Fiber is difficult to digest and a food containing fiber makes the body work harder to digest it. This uses more energy.

Every gram of fiber burns up 7 extra calories. So if you eat 20gm of fiber daily, 140 calories are burnt from the total amount eaten. In a month, this means 4,000 calories less! Not bad.

Moreover, fiber quietens hunger pangs. Fiber-containing foods are bulky and give a feeling of fullness with a minimum of calories. They are also digested slowly and keep you feeling filled longer than most other foods.

So, include fiber-rich foods like whole cereals, roasted grains and what have you, in your meals as well as in snacks between meals.

I feel fasting is a farce.

One starves the whole day and eagerly looks forward to the meal that will break the fast. I wonder how can such a farcical helps to lose weight.

Fasting does not lead to an impressive loss in weight and is definitely not a method that I believe for an overweight person. If one wants to lose weight without experiencing the harmful reactions to fasting, it is better to go on a low calorie diet. Say about 1000 calories per day instead of a drastic fast.

Of course, it is recommended fasting and semi-fasting  for the following cases:


where it is a short term of 2 or 3 days and is observed every few weeks


in hopeless cases where everything else has been tried [unsuccessfully] and the patient is 100 to 150kgs.


People who have to undergo urgent surgery and have been advised to lose weight before they can be operated upon.

Although fasting in above cases may be undertaken, it should be done under strict medical supervision.

Ideally, if you have to fast, stay in bed. This allows you to indulge in a minimum of physical activity. Take sips of water or fresh juice [not the canned/tinned variety] to avoid headaches or tiredness.

However, my personal view is that it is better to adopt a sensible eating pattern and to exercise moderately, thereby losing weight slowly and systematically rather than opt for short-cut methods like fasting which can ultimately prove to be dangerous.

FASTING IS NOT THE FASTED OR SUREST METHOD TO LOSE WEIGHT!

Such types of fancy diets may help you lose a little weight [temporarily at least] but being essentially unbalanced, they are deficient in nutrients. Along with the temporary weight loss, person lose his cool, his hair, the oil of the skin and the blood in the body. They become irritable and constipated, get headaches and feel giddy.

So you may lose a little weight but you will end up losing a lot of your health and well-being too. You will also lose your money and the tragic truth is that you’ll put back all the weight once you go off these fancy diets. Ultimately, for really healthy long term results, you have to go back to sensible balanced eating and regular, moderate exercise

Try this exercise in the morning

As you get out of bed: S-T-R-E-T-C-H! You will discover how rejuvenating it is and how painless. And that is what Yoga basically is – a series of gentle stretch exercises. Ok it helps you to lose weight all over and in specific areas of your body. As I’m not a yoga expert, I can not guide you. You should do yoga under the supervision of a good yoga guru. Of course, I can describe some yoga postures which are supposed to give shape to the bust and especially beneficial for those who are fat and shapeless..

  1. Kneel on the floor, hands folded in prayer position
    in front of your chest. Inhale and press your palm together as hard as you
    can. Exhale and relax. it tightens the upper arms and bust.
  2. Lie on your tummy. Keep your knees bent and hands on
    the floor beneath your shoulders. Inhaling, slowly push yourself up on
    your arms, keeping knees bent but straighten the elbows. Exhale and return
    to original position. Repeat 3 to 5 and then relax totally by keeping legs
    down and hands on the sides. It is a good exercise to tone your whole back
    and to firm the shoulders, arms and bust.

One Best Workout Routine That Works For Everyone?

First of all I´m sorry to say that there isn’t a one best workout routine that works best for everyone. Everyone is different, built differently or prefer different exercises. For example, not everyone can perform squats, specifically taller people have problems getting the depth in a squat while keeping their feet flat on the ground and their back upright. They might have to switch to smith machine or leg press training.

You should always do exercises you like, enjoy doing (have fun!) and are comfortable with.

Most important is that the three bodybuilding principles (training, nutrition, recuperation) are kept in mind and implemented into your routine. Also, as I mentioned in an earlier post, one compound movement should be used for every muscle group.
For muscle growth you should be using around 6-10 repetitions.
More repetitions will train endurance rather than forcing the muscle to grow.
(Higher repetitions will not define your muscles! But I will come to that in a different post..)
Less repetitions (1-6 rep range) will train the CNS (central nervous system) which is good for building strength but won’t necessarily make the muscle grow.

Three sets with 6-10 repetitons per exercise is a good start.
For example a beginners workout routine could look like this:

(2,3 warm up sets not performed to muscular failure are not included)

Monday: Chest/biceps

  • 3 sets flat bench barbell bench press
  • 3 sets incline dumbbell flys
  • 3 sets dips
  • 3 sets barbell curls
  • 3 sets alternate dumbbell curls
  • 3 sets alternate dumbbell hammer curls

Tuesday: Back/triceps

  • 3 sets Pull ups
  • 3 sets dead lift
  • 3 sets bent over barbell rows
  • 3 sets lying tricep extensions (skull crushers)
  • 3 sets overhead dumbbell extensions

Wednesday: Eat and rest day.

Thursday: Legs/calves

  • 6 sets of barbell squats
  • 3 sets of standing calve raises ( trains inner calves)
  • 3 sets of sitting calve raises (trains outer calves)

Friday: Shoulders/abs

  • 3 sets Military Press
  • 3 sets side laterals
  • 3 sets bent over laterals
  • 6 sets crunches

Saturday/Sunday eat and rest days

This is just one example of many.
I personally don’t believe in direct ab training but I will come to that in a later post.
I also believe that training one muscle group a week is enough if trained with high intensity and “all out”.

Alternative Medicine: Response to the New England Journal of Medicine

The New England Journal of Medicine articles and editorial on complementary and alternative medicine (September 17, 1998), reveal a bias and a misunderstanding of both conventional and complementary medicine, especially the use of dietary supplements and the role of the FDA in regulating their safety. The FDA has ample power to regulate dietary supplements for safety, and full authority to remove from the market any product that is mislabeled, contaminated, or in any way dangerous.

The claim that complementary medicines have no scientific basis reveals an ignorance of a significant body of scientific knowledge. Although there are many treatments that do not have as much research as we would like, this is true of both conventional and complementary medicine. Conventional practice routinely includes treatments that are not well documented. Some reliable estimates suggest that as much as 85 percent of medicine as it is actually practiced is not based on adequate science. This is not always “bad” but a reflection that medicine is still an art. We use as much science as we can, but we should not be under the misimpression that conventional medicine is all science based. Antibiotics are routinely overused (for examples, for ear infections and colds). There are millions of serious adverse reactions to drugs every year, and heart bypass surgery has been shown by science to be of no benefit for the vast majority of patients, and (as reported in June in the New England Journal!) is often recommended for “non-medical incentives!” Every day we learn that something we are doing routinely in medicine is either not beneficial or actually does more harm than good. This is what Dr. Angell calls “scientific” medicine.

It is curious that the articles relied so heavily on anecdotal reports to show the supposed dangers of complementary practices, while antagonists are quick to point out that anecdotal reports are inadequate to support the value of such therapies. Fortunately, there is much science behind most dietary supplements and herbs, and other alternatives to drugs and surgery, and their safety record is astoundingly good, especially when compared with prescription medications and surgery.

The public is demanding these treatments (to Dr. Angell’s apparent dismay) because they are dissatisfied with what their doctors are offering, or cognizant of the real risks associated with drugs and surgery. Dr. David Eisenberg’s alternative medicine article in the New England Journal of Medicine a few years ago pointed out that it is the highly educated who seek out alternative treatments. Maybe they know something to which we should pay attention.

The True Secret To Staying Motivated In Bodybuilding

A lot of people who aren’t accustomed to training their body regularly have a problem staying motivated.

Some are intimidated by the “muscle men” that grunt and shout, pushing and lifting weights in the gym so that they just don’t feel like they fit into this weight lifting lifestyle.

Sometimes feeling like an alien on a different planet..somewhere you think you just don´t seem to belong..I understand – this happens quite a lot.

First of all you will have to stay focused on yourself and ignore other people around you who may make funny remarks or chuckle while you struggle with a beer belly and “light weights”.

Concentrate on your goal!

Believe me the stares and chuckles will soon stop as soon as they see and sense your determination and consistency on achieving your goals.

Make a few small, achievable goals instead of just one big goal.

For example wanting to build 20 pounds of muscle while losing 20 pounds of fat.
This goal is set too high, would take too long, which will leave you frustrated and giving  up sooner or later.

A training partner can help..

But a training partner might start enthusiastically but maybe not have the determination to pull through with his regular training routine and then misses out a session or two and then might quit altogether after a couple of weeks or months..
In my experience it is very important to be able to train alone and motivate yourself!

And for that it is necessary to find the fun in training your body!
Weight training can be a lot of fun!

Watching yourself progress , getting stronger and the muscles getting harder and bigger, while losing body fat..

Gaining muscle while losing body fat can be combined. Beginners can and will experience dramatic gains in strength and size if they keep up regular training and pull through!

This happens because the body is not used to this and quickly adjusts by getting stronger or losing weight. Depending on your goal.

Only later on you might experience the gains and changes in your body slowing or stopping altogether.
Then you might want to adjust your nutrition, cardio or training routine.  But I will come to that in another post.

Consistency is the key!

And if you have fun working out the results will come definitely and automatically in time!
Don´t expect changes after every workout! This will leave you frustrated.
Once you have made regular gym training part of your daily routine and keep at it you will achieve your goal!

Only 3 or 4 days a week can be enough.  More is NOT better in Bodybuilding! I will come to that later on.
Even if you don´t notice changes in your body.. because your in it and see it every day ..others will..
For they will see you only now and then and see the changes in your physique ever so much more clearly.

If you want to gain or lose weight, don´t step on the scale every day.

Maybe not even every week. Better every month..

My opinion?…just throw it away.

A scale can be misleading and depressing and isn’t a good way to check your progress. For you can still keep the same weight while dramatically changing your physique. Losing body fat, while building muscle will leave you with +/- zero pounds on the scale.

Many things which I have spoken about here in this post I will comment on in depth in a later post.

How Much Protein does a Bodybuilder Need

proteins for bodybuilders

Taking protein has been always connected with the question if it is necessary to use and whether it gives any result. These are the questions I am going to answer today.

Protein takes the first place in sport nutrition rating since it is the main element of muscle formation.

At the very beginning of my training I used to think that protein and taking it is some magic powder which would make my body grow even without trainings. I even compared it with steroids according to their effects and did not even understand what it is and what it consists of. I have decided to write this article to prevent you from thinking the same way and to clear out the questions about sport nutrition.

I am going to tell you what you really need to know about using protein. But I could write a huge book about it thought I have to get all the important information in this small article that is why I will not use any scientific terms or research. Only clear and roomy facts. Let us start…

Is taking protein so important for a bodybuilder?

In fact you can do without it! But… It is rather difficult to receive the required amount of protein with ordinary food… Just imagine – our organism is able to assimilate about 30-40 gramms of protein at a time, but what is 30 gramms?

It is 10 eggs, moreover you should get approximately 2 gramms of protein to 1 kilo per day which means if your weight is 80 kilos then you should receive at least 160 gramms per day and this is about 50 eggs! Are you ready to do this? Then take protein which contains 30 gramms of it. What is better for you – a dozen of eggs or a portion of protein cocktail? Moreover protein would cost you less then some ordinary additive. But still usual protein food should be your first aim.

 

Protein powder is just an additive, that is why never replace usual food with it, you should only add it to your ration. Protein additives cannot provide you the whole spectrum of nutrients that an athlete needs.

Does protein work and is it really innocuous?

I have always asked myself this question when I did not use it. Now I can say with confidence that using protein powder will surely help you to grow up muscles as they consist of blocks that are called amino acids. Proteins also help our organism in:

Red blood cells forming. These cells transport oxygen towards muscles and tissues;

  • Keeps high level of our immune system;
  • Keep hair, nails and skin in a good condition.

But not all proteins are of a good quality. You can easily come across many fakes in markets, using them would be just wasting time and money. Some companies add low-grade and cheap ingredients. That is why try to get more information about the product before buying it.

How much protein do I need to take?

Just like I have already said, you need 2 gramms of protein to 1 kilo of your weight, so try to count how many grams you receive from ordinary food and add the missing amount with protein powder. I would recommend you to drink protein cocktails no more than twice a day, that is why try to receive the rest protein with food.

What kind of protein should I use?

  • Protein of whey. This is a leader among proteins considering its assimilability. It contains the whole spectrum of amino acids. That is why you should take it before trainings, after trainings or right during training.
  • Casein. Is contains the whole spectrum of amino acids, big variety of peptides and is usually slowly assimilated. That is why you should better use it before going to bed.
  • Soy-bean protein. The researches of this kind of protein usually give contradictory data. Some call it a wonder-working remedy, others – a usual additive. That is why I would advice you to avoid this kind of protein.

I hope my article gives you a general idea about taking protein additives and answers the main questions about using these powders. And I would like to remind you once again – no protein can replace ordinary food!

I wish you to count on yourself, on your unyieldingness and use special sport additives only with the aim of helping your organism!

 

 

Teens and Bodybuilding

Are you having trouble with all these technical bodybuilding workout terms? Read this quick guide for a basic overview on Bodybuilding Workout Routines…

For some of the experienced bodybuilders, this may be a quick refresher that’ll help you freshen up your knowledge on the basics. But for all the other beginning bodybuilders or just anyone starting to get into fitness, you’ll find this guide as a resourceful guide in helping you understand all the workouts there are out there.

Most Workouts Are Categorized By The “Split”…

Confused? Don’t worry, all it means is how does the workout routine exercise each body part? Some workout routines involve full-body workouts which means you’ll be exercising all the major muscle groups in every workout you do at the gym.

On the other hand, split-routines might only exercise the upper body for Workout 1 and then when you come back to the gym a couple days later you might exercise the lower body for Workout 2 and so forth.

What’s the Point of Split Workout Routines?

When you first start weightlifting, you might do 3 sets of squats for your leg muscle group and then you’d move on to the next muscle group. However, as you get more experienced, your leg muscles will need more exercise and intensity for more muscle gains, so you might start doing 3 sets of squats, 3 sets of lunges, and 3 sets of leg press to finish it off.

As you can see, this is already a hefty portion of a workout, can you imagine doing that for four body parts in just one workout?! Unless you’re a fan of 2 hour workouts or you only do a few sets per body part (read: 1-2 exercises per bodypart) then it’s only logical to split your workout routine over a few days.

Sample:

  • Monday: Legs and Calves
  • Tuesday: Rest
  • Wednesday: Chest, Shoulders, and Arms
  • Thursday: Rest
  • Friday: Back and Abs

Just rinse and repeat. In this way, you won’t overwork your body parts, but you will get one great workout for each bodypart a week.

Lots of Combinations

As you can see, there’s lots of combinations of workouts you can choose from in a split workout routine, but in general I would recommend you start off a solid full body workout for about 3 months and then move onto a 2-day upper body, lower body split workout routine. After that, it’s really up to you, you might want to do a 3-day or even 4-day split workout routine or simply stick with a 2-day split if you’re still getting good results with it.

That brings me to my next point…

The Best Workout Routine.. Is the One That Gets Results!

It doesn’t matter if your best friend got huge and muscular on this workout or Arnold won the Mr. Olympia bodybuilding contest with his advanced workout, the point is… whatever works for you! And by that, I mean get noticeable results such as…

  • Increase in weight lifted
  • Gaining muscle mass
  • Improved muscle definition

And lots of other factors, but those three are probably the most common goals for most weight lifters. For all of those female fitness enthusiasts, let me say this: If you’re like 99 out of 100 women who do not want to gain lots of muscle or get bigger

, you will not get bigger from weightlifting!

 Women simply don’t have the testosterone levels, and if you notice there’s many men who consistently weightlift day-in and day-out for years

only to get moderate muscle gains.

 

The Four Pillars of Building Muscle

3 pillars of bodbuilding

When you picture a bodybuilder, what’s the first thing that comes to mind? For many people, a bodybuilder is the classical sculpture of a Greek or Roman warrior brought to 21st century life; with a physique sharply defining more muscles than most of us even know we have. And bodybuilding is the combined program of weight training and nutritional planning through which a classical physique can, with a serious commitment, be yours. But arriving at a competitive bodybuilder’s physique will take time, so don’t give up if you aren’t rewarded with immediate results.

Training

The weight training involved in bodybuilding will not only result in the muscular strength required of competitive weight lifters who are briefly able to lift more than their own weight with ease; it will also build muscular endurance associated with aerobic activity. Most well-rounded exercise programs, whether for professional or amateur athletes, in fact, will include some work with free weights or weight machines, in addition to aerobics. Not only will a properly designed weight lifting program improve you overall physical conditioning; it can be targeted to help you recover from an injury. And even senior citizens can use weight lifting to help them maintain their muscle tone and flexibility.

Nutrition

But the best bodybuilding program in the world will be sadly ineffective if it is not accompanied by a nutrition plan specifically designed to support the tremendous demands it will place on your body. Athletes involved in bodybuilding competitions require protein and carbohydrate-rich diets, and also take a variety of nutritional supplements. The recommended bodybuilding diet has a 40:40:20 protein: carbohydrate: fat ratio, and the bulk of the carbohydrates are complex carbs from sources like whole grain cereals, breads, pastas, beans and yams. Whole grains are also excellent sources of the dietary fiber essential to a good bodybuilding nutrition plan, as are vegetables like broccoli and fruits like blueberries.

Extras

The third pillar of bodybuilding success is to stay hydrated throughout your workout, because muscles under the stress of a lengthy weight lifting session will quickly exhaust their water supply. You should drink water before you begin your exercise, again when you are done, and in between sets if you need to. But you should also drink plenty of water even on the days when you aren’t working out, because it is a great way to help your system flush out the toxins which can accumulate in your muscles following your workout.

Recovery

The final thing to remember before beginning a bodybuilding career is that you need to start slowly, with a routine appropriate for your existing fitness level. Your muscles will get the time they need to become conditioned, and you’ll get the time you need to perfect your lifting form and techniques, so that all your muscle groups will work in sync and you will lessen your risk of injury!