The DirectlyFitness.com Blog

Nitric Oxide (N.O.)

2011-05-07T22:21:00.001-07:00

Overview

A. About/How it Works
B. Cost
C. Effects
D. Pros and Cons
E. Try It

A. About

Nitric Oxide (N.O.) is a supplement widely used in the fitness and bodybuilding world today. It can come in pill, power, and liquid form and is widely distributed in all three. It is usually combined with caffeine, arginine, and creatine.

Some products contain far more than the above listed but almost all nitic oxide products contain those three. You can find them at reasonable prices in the range of $35-$50 which is usually month’s worth of nitic oxide.

Nitric oxide is a naturally occurring neurotransmitter in your body that increases blood flow to working body parts. For instance, after you eat a large meal your brain will call to release nitric oxide in your body and increase blood flow to your stomach for faster digestion.

This holds true when you are in the gym. As you perform any exercise blood is needed to keep those muscles moving and working so nitric oxide is released naturally to supply them.

Nitric oxide products are simply trying to increase the amount and rate at which these neurotransmitters are released and thus increase blood flow to the area needed. Sound dangerous?

It really isn’t and to date there have been no life threatening side effects of taking these supplements. Keep in mind these are stimulants and if you have pre-existing heart condition contact your doctor first!

This supplement is still relatively new to the supplement world and thus no longer term studies have been conducted but we hope to see some soon with positive results.

Still many nitric oxide users swear by its effects and the “rush” it gives the user to work out harder- and thus see more results.

How Does it Work?

It is basically a gas that functions as whats called a neurotransmitter. This neurotransmitter tells your body to relax your blood vessels and widen.

The idea of nitric oxide supplements are to increase blood flow around the body and thus increase muscle “pumps” and nutrient delivery. From this effect many supplement companies claim that these products can increase strength, muscle mass, focus, cognition, and more.

As blood flow is increased to the area, so are all the vital nutrients you muscles and nerves need to continue exercising with max intensity longer.

It is combined with some vital nutrients such as amino acids to increase the effectiveness. Most nitric oxide supplements now even add far more stimulants and strength enhancers.

B.Cost

Average: $35-$50
This is only an average and many can cost more or less than this range.

C.Effects

• Increase strength
• Increase “Pumps”
• Increase Blood Flow
• Increase muscle mass
• Decrease fat levels
• Increase Intensity
• Increase Focus

D.Pros and Cons

Pros:
Builds Muscle. From multiple angles nitric oxide seems to promote muscle growth.

Increase Energy. The stimulants will leave you with a “rush” to workout longer and harder.

Boost Intensity. Will allow your intensity during workouts to increase more than you ever thought.

Improve Endurance. You will find that your workout times may increase due to less fatigue and higher energy.

Increases Focus. Improves how well you are able to hold your focus and really concentrate on the task at hand.

Easy Consumption. The superior mixing ability of these supplements in powder form great. Also pill and liquid forms make it even easier and portable.

Cons:

Dehydration. Contains both creatine and caffeine so you will really have to make sure not to dehydrate yourself. 10-12 8oz glasses are recommended.

Marketing. There have been a lot of bad companies out there putting a bad rep on nitric oxide products. But the good ones really do work! (Below are a few of the best.)

Price. A little more expensive than many supplements as they really contain multiple supplements is one such as caffeine, creatine, BCAA’s, etc.

Creatine Response. Not all people will respond the same to nitric oxide products with wide variations in results. The only way to know if it works for you is to try it out.

E.Try It

Here is a link where you can purchase a popular and effective Nitric Oxide product at a very competitive price:

Has this blog helped you? Please click the donate button.

Yohimbe

2011-05-07T21:35:00.000-07:00

Overview

A. About/How it Works
B. Cost
C. Effects
D. Pros and Cons
E. Try It

A. About

Yohimbe is a herbal supplement from the bark of an evergreen tree that grows in western Africa. It has been used for centuries as a sexual stimulant to increase pleasure and endurance. In more modern times it is used to treat erectile dysfunction.

Yohimbe also has been thought to increase your metabolism, burn fat, and reduce appetite. There is still ongoing research to determine the actual fat burning capabilities of Yohimbe but seems promising for now.

It has gained notable popularity for people suffering from fat accumulation in a specific body part such as the obliques and/or thighs.

Is it safe?

Yohimbe has some side effects which can become pretty serious. Some such effects are: fluctuation in blood pressure, anxiety, kidney failure, hives, rashes, swelling, irritation, and itching. People with diabetes should also avoid using Yohimbe as this will result in more side effects and problems.

While these side effects are rare to see in people, you should still be aware and take precaution before trying Yohimbe products. People with diabetes should avoid it altogether.

How does it work?

Yohimbe works to burn fat by increasing blood supply. By increasing your blood supply, the fat concentrate area will be more rich in blood and release some fat from this area.

It is important to note that you must also combine Yohimbe with diet and exercise to really see the effects. Exercise will increase your blood flow while dieting will limit the amount of fat being stored.

B. Cost
Average: $10-$20
This is only an average and many can cost more or less than this range.

C. Effects

• Promote weight Loss
• Increase fat burning
• Decrease appetite
• Targeted fat accumulation
• Increase sexual libido
• Increase sexual endurance

D. Pros and Cons

Pros:

Weight Loss. Reduce your weight through Yohimbe’s fat burning capabilities.

Spot Fat Reduction. Increasing blood flow to those “hard to get rid of” fat areas is a highlighted feature of Yohimbe.

Increase Libido. Increases sex drive and endurance. Yohimbe has been used for hundreds of years for this purpose.

Health Benefits. It is FDA approved and a necessary nutrient for individuals with conditions such as ED. Always consult your physician prior to use.

Decrease Appetite. This will assist you in your weight loss goals aside from metabolic increasing capabilities of Yohimbe.

Easy Consumption. Comes in easy to take pill form so you can take it anywhere, anytime.

Price. Less expensive than almost all other weight loss supplements.

Cons:

Claims. There needs to be more research before Yohimbe’s claims can be verified as a weight loss product.

Side Effects. Although rare, the potential side effects can be serious and consideration needs to be taken into account prior to use.

E.Try It

Here is a link where you can purchase a popular and effective Yohimbe product at a very competitive price:

Has this blog helped you? Please click the donate button.

Tribulus

2011-05-07T21:06:00.001-07:00

Overview

A. About/How it Works
B. Cost
C. Effects
D. Pros and Cons
E. Try It

A. About

Tribulus is a herb that has been used in China and India for centuries. Around 1990 tribulus entered the United States after Olympic athletes said taking it helped their performance.

Tribulus is most commonly used for infertility, erectile dysfunction, and low libido. In the past century, however, it has been used as a popular sport supplement to increase sport performance.

The usual dosage is 85 to 250 mg three times daily and with meals. Pregnant or nursing women should not use tribulus.

How does it work?

Tribulus works by increasing testosterone levels indirectly. It boost a hormone in your body called lutenizing hormone which leads to a chain of events increase testosterone.

By increasing testosterone your body will more readily build muscle and burn more fat. One thing to note about Tribulus is that more research is needed to confirm the claims made about the herb. While there are some studies that have shown it works there are also those that show it doesn’t work.

B. Cost

Average: $10-$20
This is only an average and many can cost more or less than this range.

C.Effects

• Increase strength
• Increase testosterone
• Increase metabolism
• Increase muscle mass
• Decrease fat levels
• Increase libido

D.Pros and Cons
Pros:

Builds Muscle. Improve your muscle building capabilities with tribulus.

Boost Intensity. Will allow your intensity during workouts to increase more than you ever thought.

Increase Libido. Improve your sex life with this testosterone boosting supplement.

Increases metabolism. As your muscle mass increases so will your metabolism which increases your fat burning capabilities.

Easy Consumption. This product usually comes in pill form which makes it simple to take 3 times daily.

Cons:

Claims. There is more needed research before all of the claims on tribulus can be accepted.

Price. A little more expensive than many supplements as they really contain multiple supplements is one such as caffeine, creatine, BCAA’s, etc.

Side effects. Some side effects such as glycostemia in which breast tissue growth increases in males, has been reported in some instances.

E.Try It

Here is a link where you can purchase a popular and effective Tribulus product at a very competitive price:

Has this blog helped you? Please click the donate button.

Niacin

2011-05-07T20:56:00.000-07:00

Overview

A. About/How it Works
B. Cost
C. Effects
D. Pros and Cons
E. Try It

A. About

Niacin or otherwise known as vitamin B3 is a water soluble vitamin necessary for good health. This means that your body doesn’ t store it like fat-soluble vitamins which stay in your system for a long time (vitamins A,D,E, and K). Therefore you need a constant small supply of this vitamin.

Niacin is found in naturally occurring foods such as meat, dairy products, and yeast. It has been found to reduce LDL levels (bad cholesterol) and raise HDL (good cholesterol) levels.

Niacin also takes part in many biological processes such as cell repair, metabolism, and reduction in triglyceride levels in the blood. Deficiency of niacin leads to a condition called “pellagra” which can lead to skin conditions, dementia, diarrhea, and increased susceptibility to cold.

Excess niacin can also lead to health problems but is hard to raise niacin levels so high it would cause serious problems. This is due to Niacin's water-soluable property so when you take in excess niacin your body will simply excrete it through the urinary system.

Niacin can be found most often in pill or powder form. Women typically require 14 mg of niacin daily while men require 16 mg daily. Over 20 mg will typically lead to some side effects like skin rashes, changes in insulin levels, red flushing of the skin, and liver damage. Supplements are typically taken with food to increase absorption.

The Niacin Flush

This is one of the side effects experienced by users who take too much niacin in a short amount of time. It includes dizziness, shaking, chills, shortness of breath, fast heartbeat, and in extreme cases fainting.

The niacin flush is usually indicated by these symptoms as well as a red “flushing” appearance of the face in which red splotches appear and a warm sensation can be felt by the individual.

The flush is not harmful or dangerous but does let you know your limits of niacin intake. It doesn’t lead to any medical complications. Caution should be taken if experiencing a flush however, as fainting can result in injury (although rare).

There are “no-flush” niacin supplements available but while they provide protection against flushes, they do not provide the same benefits for managing cholesterol.

B.Cost

Average: $5-$15
This is only an average and many can cost more or less than this range.

C.Effects

• Increase blood flow
• Increase energy
• Increase HDL levels
• Decrease LDL levels
• Maintain Health

D.Pros and Cons

Pros:

Increase energy production. Niacin takes part in the breakdown and utilization of food which provides energy.

Maintain Cholesterol. This vitamin is important to balance out the LDL and HDL levels in your body and lower your overall bad cholesterol.

Increases Focus. Improves how well you are able to hold your focus and really concentrate on the task at hand.

Easy Consumption. You can find these in pill or powder form.
Side effects. Hard to attain serious side effects in a healthy individual as niacin is water-soluble although the “niacin flush” is a more common experience with minor effects.

Cons:

Niacin Flush. Some may experience this flush sensation which can have a wide variety of minor side effects.

Not Always Needed. If you eat a well balanced diet than chances are that you do not require a niacin supplement as your diet naturally provides enough vitamin B3.

E.Try It

Here is a link where you can purchase a popular and effective Niacin (B3) product at a very competitive price:

Has this blog helped you? Please click the donate button.

Milk Thistle

2011-05-07T20:44:00.001-07:00

Overview

A. About/How it Works
B. Cost
C. Effects
D. Pros and Cons
E. Try It

A. About Milk Thistle

Milk thistle is a thorny pink flowering plant that derives its name from the milky white markings on its leaves as well as its stimulating effect on milk production on nursing mothers.

It was originally used as stated above, in milk production for females. It was also used for menstrual problems, depression, and easing the symptoms of varicose veins. It is currently popular in the treatment of liver disease which can be caused by a variety of factors such as the environment and alcohol abuse.

Liver damaging toxins are everywhere in our daily lives from pollution to the food we eat. The main ingredient in milk thistle is called, “silymarin”. This is an antioxidant which is the active ingredient in milk thistle.

Some diseases and conditions milk thistle can help with are: liver disease, gallstones, mushroom toxicity, high cholesterol, and cancer.

How dose milk thistle work?

Milk thistle works by halting the production of bad cells, such as cancer cells, and stimulating production of new cells. It has been called a “smart herb” because of this level of complexity in effect.

B.Cost

Average: $10-$20
This is only an average and many can cost more or less than this range.

C. Effects

• Increase Liver Function
• Treatment for Liver Failure
• Strong Antioxidant
• Stimulates Milk Production

D.Pros and Cons

Pros:

• Milk Stimulation. Milk thistle has traditionally been used to stimulate milk production in nursing women, helping improve milk flow.

• Antioxidants. Silymarin is a potent antioxidant, more powerful in fact, than even vitamins C and E. It is effective in neutralizing and protecting against the damaging effects of free radicals. Free radicals are the root cause of many diseases as well as premature aging.

• Liver Function. Milk thistle has been shown to normalize liver function in patients suffering from viral hepatitis, and to alleviate some symptoms of this condition such as fatigue, low appetite and abdominal pain.

• Treatment. Silymarin is the most potent antidote for poisoning resulting from ingesting the deathcap mushroom, which causes severe liver failure.

• Several studies. These have also proven milk thistle to be effective in treating damage caused by alcohol consumption and certain medication such as acetaminophen, a common ingredient in several non-aspirin pain relievers

• Other Diseases. It has also been used medicinally for HIV patients and gall bladder conditions, as well as for psoriasis.

Cons:

Marketing. There have been a lot of bad companies out there putting a bad rep on milk thistle products. But the good ones really do work! (Below is one of the best.)

E.Try It

Here is a link where you can purchase a popular and effective milk thistle product at a very competitive price:

Has this blog helped you? Please click the donate button.

Omega-9 Fatty Acids (Fish Oil)

2011-05-07T20:09:00.000-07:00

Overview

A. About/Omega's 3,6, & 9
B. Cost
C. Effects
D. Pros and Cons
E. Try It

A. About

Omega-9 fatty acids, or oleic acid, is a monosaturated acid that is one of the three main types of omega fatty acids. The other two are omega-3 and omega-6 fatty acids. Omega-9 fatty acids are the only ones of the group that are produces naturally by the body.

Foods that are abundant in omega-9 fatty acids are nuts, sees, and oils such as:

• Avocados
• Pecans
• Cashews
• Almonds
• Hazelnuts
• Pistachios
• Macadamia Nuts
• Chia Seed Oil
• Olives & Olive Oil

Omega 3, 6, and 9 Fatty Acids

All three are necessary for good health but your body only makes omega fatty acid 9. This makes omega 3 and 6 important as you can only get them from your diet.

The two most important acids that makeup the omega 3 fatty acid family are called “eicosapentaenoic acid” (EPA) and “docosahexaenoic acid” (DHA). DHA is important for pregnant or nursing females and small children for brain development while EPA’s are important for everyone else.

DHA’s and EPA’s have anti-inflammatory effects and make up omega-3 fatty acids while omega-6 fatty acids are pro-inflammatory. You need both to create a balance. This is where the problem comes for most people.

Inflammation may seem like a negative reaction but really it is important for our immune responses. When cells are injured they release histamines that increase the permeability of blood vessels. This allows blood to more readily flow from your vessels to your skin at the site of the injury. Inflammation only becomes a problem when it is occurring at a more chronic rate which is linked to heart and many other diseases.

Often there is a one sided ratio with far more omega-6 levels present. This in part is due to the fact that not too many foods are full of omega-3 fatty acids compared to omega-6. The World Health Organization (WHO) recommends a ratio of 5:1 to 10:1 (omega-6: omega-3). As you can see a 1:1 ratio is not necessary but healthier to more balanced a ratio you can get.

Omega-9 fatty acids are mono-saturated fats as opposed to the polyunsaturated fats that omega 3 and 6 are. These are usually found in oils but our bodies naturally produce them so they aren’t as big a deal.

When our bodies are deficient in omega 3 or 6 fatty acids, omega 9’s will try to compensate for them and take their place. This is when omega-9 fatty acids become important.

B. Cost

Average: $15-$30
This is only an average and many can cost more or less than this range.

C. Effects

• Increase HDL cholesterol
• Decrease LDL cholesterol
• Decrease risk for cancer and other diseases
• Decrease fat levels
• Maintain overall health

D. Pros and Cons

Pros:

Reduce Risk of Disease. Supplement omega fatty acids and reduce your risk for heart disease, cancer, and a number of other diseases.

Maintain Cholesterol. Omega fatty acids will raise your good cholesterol (HDL) and lower your bad (LDL).

Easy Consumption. Most omega fatty acid supplements come in easy to take pill form usually 2-3 times a day with meals.

Fat reducing. By taking in healthy fats, your body is willing to let more fat go as opposed to holding onto it with low fat diets. This is why low fat diets do not work.

Cons:

Marketing. There have been a lot of bad companies out there putting a ineffective fish oil products out there. But the good ones really do provide great benefits! (Below is a good example of a quality product.)

E.Try It

Here is a link where you can purchase a popular and effective Omega Fatty Acid product at a very competitive price:

NOW Super Omega 3-6-9 - 180 Softgels

Has this blog helped you? Please click the donate button.

Omega-3 Fatty Acids (Fish Oil)

2011-05-07T19:58:00.000-07:00

Overview

A. About/Omega's 3,6, & 9
B. Cost
C. Effects
D. Pros and Cons
E. Try It

A. About

Omega-3 fatty acids are necessary for health and cannot be made by the body. You must get these from your diet and are found in fish, oils, and nuts including:

• Grains
• Spirulina
• Brazil Nuts
• Hempseed Oil
• Mustard Seeds
• Pumpkin Seeds
• Chia Seed Oil
• Wheat Germ Oil
• Canola Oil (Rapeseed)
• Green Leafy Vegetables
• Raw Walnuts & Walnut Oil
• Flaxseeds or Flaxseed Oil

It gets its name from the location of a double bond in its chemical makeup. As the name implies, omega 3 fatty acids have the first double bond at the 3rd position from the end of the fatty acid chain.

Omega-3 fatty acids are also known as polyunsaturated fatty acids which are the healthy fats you need to function properly. They play a vital function in brain activity as well as growth and development. These supplements have also gained widespread popularity because of possible risk reduction of heart disease with consumption.

The American Heart Association recommends eating fish at least 2 times week to maintain healthy levels of omega-3’s. Omega-3’s have been shown to reduce inflammation and reduce the risk of many diseases such as heart disease, cancer, and arthritis.

Symptoms of Omega-3 fatty acid deficiencies can lead to a wide variety of effects: fatigue, poor memory, dry skin, heart problems, depression, poor circulation, and mood swings.

Omega 3, 6, and 9 Fatty Acids

All three are necessary for good health but your body only makes omega fatty acid 9. This makes omega 3 and 6 important as you can only get them from your diet.

The two most important acids that makeup the omega 3 fatty acid family are called “eicosapentaenoic acid” (EPA) and “docosahexaenoic acid” (DHA). DHA is important for pregnant or nursing females and small children for brain development while EPA’s are important for everyone else.

DHA’s and EPA’s have anti-inflammatory effects and make up omega-3 fatty acids while omega-6 fatty acids are pro-inflammatory. You need both to create a balance. This is where the problem comes for most people.

Inflammation may seem like a negative reaction but really it is important for our immune responses. When cells are injured they release histamines that increase the permeability of blood vessels. This allows blood to more readily flow from your vessels to your skin at the site of the injury. Inflammation only becomes a problem when it is occurring at a more chronic rate which is linked to heart and many other diseases.

Often there is a one sided ratio with far more omega-6 levels present. This in part is due to the fact that not too many foods are full of omega-3 fatty acids compared to omega-6. The World Health Organization (WHO) recommends a ratio of 5:1 to 10:1 (omega-6: omega-3). As you can see a 1:1 ratio is not necessary but healthier to more balanced a ratio you can get.

Omega-9 fatty acids are mono-saturated fats as opposed to the polyunsaturated fats that omega 3 and 6 are. These are usually found in oils but our bodies naturally produce them so they aren’t as big a deal.
When our bodies are deficient in omega 3 or 6 fatty acids, omega 9’s will try to compensate for them and take their place. This is when omega-9 fatty acids become important.

B.Cost

Average: $15-$30
This is only an average and many can cost more or less than this range.

C.Effects

• Increase HDL cholesterol
• Decrease LDL cholesterol
• Decrease risk for cancer and other diseases
• Decrease fat levels
• Maintain overall health

D.Pros and Cons

Pros:

Maintain Cholesterol. Raise your good cholesterol (HDL) and lower your bad (LDL).

Reduce Risk of Disease. Supplement omega fatty acids and reduce your risk for heart disease, cancer, and a number of other diseases.

Fat reducing. By taking in healthy fats, your body is willing to let more fat go as opposed to holding onto it with low fat diets. This is why low fat diets do not work.

Easy Consumption. Most omega fatty acid supplements come in easy to take pill form usually 2-3 times a day with meals.

Cons:

Marketing. There have been a lot of bad companies out there putting a ineffective fish oil products out there. But the good ones really do provide great benefits! (Below is a good example of a quality product.)

E.Try It

Here is a link where you can purchase a popular and effective Omega Fatty Acid product at a very competitive price:

Has this blog helped you? Please click the donate button.

Caffeine

2011-05-07T19:44:00.000-07:00

Overview

A. About/How it Works
B. Cost
C. Effects
D. Pros and Cons
E. Try It

A. About

Caffeine is the active substance found many products such as in tea, coffee, and guarana. Caffeine has long been used by many as an ergogenic aid which has been shown to improve physical ability and cognition.

Many athletes use caffeine as it has been shown to beneficial for many Olympic sports, weightlifting, and endurance activities. Caffeine has been shown to increase thermogenesis, a process that produces heat in the body, so that you burn more fat. It essentially increases your metabolism for a short time.

Caffeine is well known for being brewed and consumed in liquid form. Supplement companies have made it easier to consume caffeine without buying large tubs (some expensive) and going through making it every time.

Caffeine can be found in pill and powder forms as well to maximize the usability of the products. Now you can simply pop in a few caffeine pills and your good to go. No brewing, no dishes, no mess.

How Does it Work?

Caffeine is a stimulant which blocks the effects of adenosine. Adenosine is a brain chemical that stops dopamine and adrenaline from being released which we all know can increase our energy.

So really caffeine works in a crazy chain of events. It shuts off Adenosine receptors so Adenosine is no longer active which usually turns off dopamine and adrenaline. So now dopamine and adrenaline are free along with the caffeine to boost your mood and everything else.

The effects of caffeine typically peak at about 30-60 minutes after consumption although everybody is different. It takes hours for caffeine to leave the system with its half life being 5 hours long.

This means if you took a 200mg caffeine supplement at 1pm, then at 6pm you will still have 100mg of caffeine left in your system. Good for long days of work but bad for sleeping. It is important to limit caffeine intake within 5 hours of sleep for this reason as we need that dopamine that is blocked by caffeine to help us sleep!

To put this in perspective the average cup of coffee (5oz) is between 50-140mg per cup varying with different brands and boldness. This is only 5oz which most Americans drink a cup equivalent to 20mg per “cup” at local coffee stores.

B.Cost

Average: $5-$15

This is only an average and many can cost more or less than this range.

C.Effects

• Increase Endurance
• Increase Cognition
• Increase Focus
• Decrease fat levels
• Increase Thermogenesis

D.Pros and Cons

Pros:

Builds Muscle. Indirectly builds muscle as caffeine increases intensity and therefore your effort.

Increase Energy. These stimulants will leave you with a “rush” to workout longer and harder.

Boost Intensity. Will allow your intensity during workouts to increase more than you ever thought.

Improve Endurance. Workout longer with increased energy stores.

Increases Focus. Improves how well you are able to hold your focus and really concentrate on the task at hand.

Easy Consumption. Many companies make power or pill forms rather than having to brew a cup of coffee.

Price. Less expensive than almost all other stimulants.

Cons:

Dehydration. Caffeine is well known for its dehydration effects so make sure you drink plenty of water when using them.

Taste. If going with old fashioned coffee, the taste may be too much for you if you’re not a coffee drinker. However there are other forms that are nearly tasteless such as powder and pill caffeine products.

E.Try It

Here is a link where you can purchase a popular and effective Caffeine product at a very competitive price:

Has this blog helped you? Please click the donate button.

Omega-6 Fatty Acids (Fish Oil)

2011-05-07T13:54:00.001-07:00

Overview

A. About/Omega's 3,6, & 9
B. Cost
C. Effects
D. Pros and Cons
E. Try It

A. About

Omega-6 fatty acids, or Linoleic Acid, are one of the three main types of fatty acids with the other two being omega-3 and omega-9 fatty acids. Omega 6 fatty acids are pro-inflammatory as opposed to its anti-inflammatory counterpart, omega 3 fatty acids.

Typically it is recommended that you eat only twice as many omega-6 fatty acids as omega-3’s but today most people get many more times that amount because of all the fast food consumed high in omega-6 acids.

Omega-6 fatty acids can be found most abundantly in seeds, green leafy vegetables, nuts, and grains. When using oils it is important to use cold pressed oils such as olive oil. When you cook oil, it breaks the bonds and reduces the benefits of fatty acids.

Some foods containing omega-6 fatty acids are:

• Olive Oil
• Wheatgerm
• Grapeseeds
• Pistachios
• Sesame Oil
• Hempseed Oil
• Pumpkin Seeds
• Chia Seed Oil
• Safflower Oil
• Sunflower Oil
• Cottonseed Oil
• Raw Nuts & Seeds

Omega 3, 6, and 9 Fatty Acids

All three are necessary for good health but your body only makes omega fatty acid 9. This makes omega 3 and 6 important as you can only get them from your diet.

The two most important acids that makeup the omega 3 fatty acid family are called “eicosapentaenoic acid” (EPA) and “docosahexaenoic acid” (DHA). DHA is important for pregnant or nursing females and small children for brain development while EPA’s are important for everyone else.

DHA’s and EPA’s have anti-inflammatory effects and make up omega-3 fatty acids while omega-6 fatty acids are pro-inflammatory. You need both to create a balance. This is where the problem comes for most people.

Inflammation may seem like a negative reaction but really it is important for our immune responses. When cells are injured they release histamines that increase the permeability of blood vessels. This allows blood to more readily flow from your vessels to your skin at the site of the injury. Inflammation only becomes a problem when it is occurring at a more chronic rate which is linked to heart and many other diseases.

Often there is a one sided ratio with far more omega-6 levels present. This in part is due to the fact that not too many foods are full of omega-3 fatty acids compared to omega-6. The World Health Organization (WHO) recommends a ratio of 5:1 to 10:1 (omega-6: omega-3) for good health. As you can see a 1:1 ratio is not necessary but healthier the more balanced a ratio you can get.

Omega-9 fatty acids are mono-saturated fats as opposed to the polyunsaturated fats that omega 3 and 6 are. These are usually found in oils but our bodies naturally produce them so they aren’t as big a deal.

When our bodies are deficient in omega 3 or 6 fatty acids, omega 9’s will try to compensate for them and take their place. This is when omega-9 fatty acids become important.

B. Cost

Average: $15-$30
This is only an average and many can cost more or less than this range.

C. Effects

• Increase HDL cholesterol
• Decrease LDL cholesterol
• Decrease risk for cancer and other diseases
• Decrease fat levels
• Maintain overall health

D. Pros and Cons
Pros:

Maintain Cholesterol. Omega fatty acids will raise your good cholesterol (HDL) and lower your bad (LDL).

Reduce Risk of Disease. Supplement omega fatty acids and reduce your risk for heart disease, cancer, and a number of other diseases.
Fat reducing. By taking in healthy fats, your body is willing to let more fat go as opposed to holding onto it with low fat diets. This is why low fat diets do not work.

Easy Consumption. Most omega fatty acid supplements come in easy to take pill form usually 2-3 times a day with meals.

Cons:

Marketing. There have been a lot of bad companies out there putting a ineffective fish oil products out there. But the good ones really do provide great benefits! (Below is a good example of a quality product.)

E. Try It

Here is a link where you can purchase a popular and effective Omega Fatty Acid product at a very competitive price:

Has this blog helped you? Please click the donate button.

Hydroxycitric Acid (HCA)

2011-05-07T13:29:00.000-07:00

Overview

A. About/How it Works
B. Cost
C. Effects
D. Pros and Cons
E. Try It

A. About Hydroxycitric Acid

Hydroxycitric acid (HCA) is an ingredient in the fruit rind of a tree native to southeast Asia called Garcinia Cambogia. HCA is most known as being marketed as the popular supplement “Hydroxycut”.

Many products containing HCA also add additional caffeine and other stimulants to really make a weight reduction difference. These products will usually come in a pill form as well in which you take 2-3 servings a day with or before meals.

The safety of HCA has been proven to be no more harmful than placebos in the acid itself, not necessarily the products. Most products contain additional compounds other than just HCA.

For instance, hydroxycut used to contain ephedra, a natural stimulant. Ephedra was shortly thereafter linked to heart problems and death so hydroxycut took it out of its formula. Now it would appear most HCA products are safe as all products no longer contain ephedra.

How does it work?

When we get excess carbohydrates in our diet, they get converted into fatty acids which get bundled together to get stored as fat. A natural chemical in our bodies called citrate slows down the enzyme that converts carbs to fat.

Hydroxycitric acid is almost identical to citrate and actually works more effectively at slowing down this converting process. HCA also creates a stimulation effect on the liver to release glucose (sugar) into the bloodstream.
So HCA works to slow down the fat storage process by slowing down the conversion into fat, giving you a chance to burn off these carbohydrates before they get stored as fat.

Higher levels of sugar in the blood have led to decreased appetite which also contributes to weight loss. This has been shown in mice but still up for debate on the validity of human testing.

B. Cost

Average: $35-$50

This is only an average and many can cost more or less than this range.

C. Effects

• Increase weight loss
• Decrease appetite
• Decrease fat levels
• Reduced fat conversion
• Increased energy

D. Pros and Cons

Pros:

Promote Weight Loss. From decreased appetite to slower conversion to fat, hydroxycitric acid works to decrease your fat levels.

Increase Energy. Carbohydrates are kept available more readily for direct use so you will have energy readily available for use.

Boost Intensity. Most products contain caffeine and other stimulants to increase the intensity you workout with.

Improve Endurance. You will find that your workout times may increase due to less fatigue and higher energy.

Easy Consumption. Take a pill or two a few times a day for the full effects.

Cons:

Claims. Some more research may be needed to verify the full effects of what most marketing companies claim on HCA.

Marketing. There have been a lot of bad companies out there making not so optimal HCA products. But the good ones are out there. (Below is an example of one)

Price. A little more expensive than many fat burners but thousands swear by its effects.

E. Try It

Here is a link where you can purchase a few popular and effective Hydroxycitric Acid products at a very competitive price:

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Chromium Picolinate

2011-04-28T00:02:00.000-07:00

Overview

A. About/How it Works
B. Cost
C. Effects
D. Pros and Cons
E. Try It

A. About
Chromium Picolinate is a popular supplement that is aimed at burning fat and used as a weight loss aid. It can be found for relatively cheap in comparison to most weight loss supplements and can have many positive effects.

Some said effects of Chromium Picolinate are: weight loss, fat burning, mood enhancement, build muscle, and promote energy promotion. All of these are common effects of many stimulant products.

It is commonly sold in pill form with instructions to take pills every 4 hours or so for best results.

What is it?

Chromium Picolinate is a combination of the element chromium and picolinic acid. Chromium is a naturally occurring mineral in which trace amounts can be found in meat, poultry, and whole grain bread.

When modern foods are processed they are stripped of their important chromium content making our diets very low and deprived of this element.

There was a study in 1968 that animals not getting enough chromium picolinate had insulin levels becoming less effectively managed. This led the FDA to recommend an average intake of 130 mcg as tiny amounts of chromium are needed to aid in the transportation of blood glucose across membranes.

How does it work?

This goes back to the insulin response that chromium picolinate plays a role in. After you eat your body will secrete the hormone insulin. The job of insulin is to transport glucose to the body cells to provide energy for those cells (glucose=>energy).

It is said that chromium picolinate stimulates the activity of insulin or increasing it so that glucose can be transported to our cells for energy utilization.

Maintaining insulin levels is important for glucose stimulation and storage for energy. Without it all those extra carbohydrates we eat would just be converted to fat. This is how chromium picolinate is said to burn fat. It indirectly reduces fat by using carbs as a fuel source which would otherwise be turned into fat.

Insulin itself aims to spare fat. When it is high you will utilize carbohydrates and store fat. This is why the insulin system needs to be maintained and not simply high or low, but somewhere in the middle.

Our poor diets often lead to eating junk food which spikes our insulin levels followed by a sharp dip. When insulin decreases we also convert our carbohydrates to fat so we need elements like chromium to keep our insulin levels stable.

There are many more theories about how chromium picolinate reduce fat production from protein synthesis to the release of serotonin. Much more research will need to be made before a definitive answer can be given.

For now just know that chromium picolinate keeps insulin in check but we don’t fully understand why yet.

B.Cost

Average: $5-$15

This is only an average and many can cost more or less than this range.

C.Effects

• Promote Weight Loss
• Increase Muscle Mass
• Boost Mood
• Increase Energy
• Decrease fat levels
• Regulate Insulin

D.Pros and Cons

Pros:

Builds Muscle. Many have found that this supplement can build muscle alongside its popular weight loss abilities.

Increase Energy. Increases insulin and therefore energy production in your body.

Health Benefits. It is FDA recommended and a necessary nutrient for good health in which most are deficient in.

Improve Endurance. Workout longer with increased energy stores.

Easy Consumption. Comes in easy to take pill form so you can take it anywhere.

Price. Less expensive than almost all other stimulants.

Cons:

Claims. There needs to be more research before chromium’s claims can be verified.

E.Try It

Here is a link where you can purchase a popular and effective Chromium Picolinate product at a very competitive price:

Has this blog helped you? Please click the donate button.

Soy Protein

2011-04-27T11:55:00.000-07:00

Overview

A. About
B. Cost
C. Effects
D. Pros and Cons
E. Try It

A. About

Soy protein is free of most fat, lactose, and cholesterol making it an important protein source for many lactose intolerant individuals. It is made from the soya bean and digest faster than most food sources of protein.

Many love the fact that soy is from a natural source with minimal processing and not made from an animal source as whey protein is. It is an all natural protein source which can be found in powder form to be used to make protein shakes.

Most of soy proteins benefits come from its isoflavone content. These antioxidants fight cell damage and also have anabolic effects to heal your muscle tissue after a tough workout.

Soy protein is a plant protein and therefore is an “incomplete” protein due to the limiting amount of essential amino acids that all meats have.

Whether or not you choose to use soy protein is up to you. Do you want a heart healthy protein for overall health purposes or are lactose intolerant? Soy protein may be the perfect fit. If however you want a high quality complete protein for muscle growth than other protein supplements should be investigated.

B.Cost

Average: $15-$30

This is only an average and many can cost more or less than this range. This product tends to be on the cheaper end of protein products.

C.Effects

• Increase muscle
• Increase fat-burning
• Boost metabolism
• Provide “clean” calories
• Enhance weight loss
• Decrease muscle catabolism
• Boost immune system
• Decrease LDL’s (Bad cholesterol)
• Reduces risk of many diseases such as heart Disease

D.Pros and Cons

Pros:

Builds Muscle. If you want to increase the rate you are building muscle with your workouts than whey protein isolate is the best of the best.

Burns fat. Since this supplement increases your metabolism, it will increase the rate at which you burn fat all day long.

Leaner protein. This is one of the leanest protein with the lactose and fat taken out to isolate the protein.

Price. It is on the less expensive range of protein supplements but also less effective in protein uptake.

Cons:

Price. The cost can be a bit high for proteins but worth the extra money.

GI disturbances. This product can cause gastro intestinal side effects such as extra gas in some individuals especially those who are lactose intolerant.

Slower Uptake. Although this supplement is faster than food sources of protein such as chicken, it is not near as fast as other supplements such as whey protein isolate.

E.Try It

Here is a link where you can purchase a popular and effective whey protein isolate product at a very competitive price:

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Egg Protein

2011-04-27T11:34:00.000-07:00

Overview
A. About
B. Cost
C. Effects
D. Pros and Cons
E. Try It

A. About

There are two main parts of the egg- the egg white and the yolk. The yolk has high cholesterol content and is thus usually discarded by many bodybuilders and healthy minded individuals.

The yolks make up about 2/3rds of the egg which is made up of proteins, vitamins, minerals, glucose, and fat. The yolk makes up about half the amount of protein in the entire egg but the high cholesterol and saturated fat content make it not worthwhile to eat the yolk.

The egg white is the best bet for a lean protein source and although the yolk contains some good stuff, it is not worth the amount of bad material.
Here is an overview of the content of the egg:

Egg Yolks:
Calories: 55
Fat: 4.5g
Saturated Fat: 1.6g
Cholesterol: 210mg
Protein: 2.7g

Egg Whites:
Calories: 17
Fat: 0.1g
Saturated Fat: 0g
Cholesterol: 0mg
Protein: 5g

There have been many companies that have been marketing containers of eggs that you can pour rather than try to crack and separate the egg yolk out. There are even protein powders that you can take with all the good stuff of the egg whites.

B. Cost

Average Egg Cartons: $2-$5
Average Liquid Ready Egg Product: $4-$6
Average Egg Protein Powder: $20-$35 (a month’s worth)
This is only an average and many can cost more or less than this range. This product tends to be on the cheaper end of protein products.

C. Effects
• Build Muscle
• Provide “clean” calories
• Enhance weight loss
• Decrease muscle catabolism
• Boost immune system
• Decrease risk for many diseases

D.Pros and Cons
Pros:

Builds Muscle. If you want to increase the rate you are building muscle with your workouts than whey protein isolate is the best of the best.

Healthy. When eating the egg white only, there are no bad fats or cholesterol for a heart healthy food.

Vitamins and Minerals. Egg whites contain magnesium, potassium, calcium, niacin, copper, zinc, iron, phosphorus, folate, choline, betaine, and vitamin B12. All are vital to good brain and heart health.

Lean Protein. The egg white provides 5g of lean quality protein.

Price. Overall lower price than many other forms of protein supplements.

Low Calories. Take out the yolk and each egg white only contains about 1/3rd the original egg calorie content with 5g of quality protein each.

Cons:

Sodium Content. Even taking the yolk out won’t save you from this one. Each medium sized egg contains just over 400mg of sodium each.

Slower Uptake. This protein is faster acting than casein or milk protein but slower than protein isolate.

The Taste. If you don’t love eggs you won’t want to supplement with them.

E.Try It

Here is a link where you can purchase a popular and effective Egg Protein Supplement at a very competitive price:

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Calcium Caseinate

2011-04-27T11:21:00.000-07:00

Overview

A. About
B. Cost
C. Effects
D. Pros and Cons
E. Try It

A. About

The Casein protein group is well known as being the “slow-acting” proteins. It is slowly taken up by your body and takes hours to do so. This is a great benefit for those who want a nice steady stream of protein throughout the day without constantly eating every hour or so.

Calcium caseinate is only one of three casein proteins with the other two being micellar casein and milk casein isolate. Calcium caseinate is the lesser quality of the three but also usually correlates to a decreased cost.

It also serves as a nighttime snack in which many bodybuilders will take some casein protein before bed. Your body still uses fuel even while sleeping (at a slower rate) and if you run out of fuel to use at night your body will utilize your muscle! This catabolic effect is eliminated with casein provides fuel throughout the night.

Some research has shown that when you consume casein the peak point of digestion and utilization is about 3-4 hours later and last as long as 7 hours. By comparison, whey protein will last only about 45min to 1hr max. This is why whey protein is taken right after a workout when you need to digest it fast.

For this reason many people will combine both whey and casein protein supplements to their program for use during different times of the day for max benefits.

B.Cost

Average: $15-$25

This is only an average and many can cost more or less than this range.

C.Effects
• Increase Anabolism (muscle growth state)
• Decrease Catabolism (muscle breakdown state)
• Increase muscle mass
• Decrease fat levels
• Provide lean calories
• Provide wide range of amino acids

D.Pros and Cons
Pros:

Builds Muscle. Provides quality protein with many amino acids.

Keeps Muscle. Allows your body to stay in a muscle building state all day or night long.

Price. It is the lowest price of the three types of casein products.

Burns fat. Since this supplement increases your metabolism, it will increase the rate at which you burn fat.

Slow Acting. Great for use during long workouts or at night before bed.

Easy to take. Most casein products are in powder form and mix easily with liquid.

Cons:

Quality. It is the lowest quality of the three types of casein.

GI disturbances. This product can cause gastro intestinal side effects such as extra gas in some individuals especially those who are lactose intolerant.

Slower Uptake. If you want a fast acting protein than casein isn’t for you. It is best to combine a casein and whey protein supplement for the best effects though.

E.Try It
Here is a link where you can purchase a popular and effective Casein Caseinate protein product at a very competitive price:

Has this blog helped you? Please click the donate button.

Milk Protein Isolate

2011-04-27T10:52:00.001-07:00

Overview

A. About
B. Cost
C. Effects
D. Pros and Cons
E. Try It

A. About

Casein protein is well known as being the “slow-acting” protein of the whey protein group. It is slowly taken up by your body and takes hours to do so. This is a great benefit for those who want a nice steady stream of protein throughout the day without constantly eating every hour or so.

Milk Protein Isolate Casein is only one of three casein proteins with the other two being micellar casein and calcium caseinate. Milk Protein Isolate is the highest quality of the three but also usually correlates to a increased cost.

It also serves as a nighttime snack in which many bodybuilders will take some casein protein before bed. Your body still uses fuel even while sleeping (at a slower rate) and if you run out of fuel to use at night your body will utilize your muscle! This catabolic effect is eliminated with casein provides fuel throughout the night.

Milk Protein Isolate Casein is naturally found in foods such as cottage cheese and milk. It makes up about 80% of the cow’s milk with the remaining 20% coming from whey protein. It is extracted from milk through an ulta-filtration process and without chemicals.

Some research has shown that when you consume milk protein isolate the peak point of digestion and utilization is about 3-4 hours later and last as long as 7 hours. By comparison, whey protein will last only about 45min to 1hr max. This is why whey protein is taken right after a workout when you need to digest it fast.

For this reason many people will combine both whey and casein protein supplements to their program for use during different times of the day for max benefits.

B.Cost

Average: $30-$40

This is only an average and many can cost more or less than this range.

C.Effects

• Increase Anabolism (muscle growth state)
• Decrease Catabolism (muscle breakdown state)
• Increase muscle mass
• Decrease fat levels
• Provide lean calories
• Provide wide range of amino acids

D.Pros and Cons

Pros:

Builds Muscle. Provides quality protein with many amino acids.

Keeps Muscle. Allows your body to stay in a muscle building state all day or night long.

Burns fat. Since this supplement increases your metabolism, it will increase the rate at which you burn fat.

Slow Acting. Great for use during long workouts or at night before bed.

Easy to take. Most casein products are in powder form and mix easily with liquid.

Quality. The highest quality of the three main types of casein.

Cons:

Price. The highest price of the three types of casein but also the highest quality.

GI disturbances. This product can cause gastro intestinal side effects such as extra gas in some individuals especially those who are lactose intolerant.

E.Try It
Here is a link where you can purchase a popular and effective milk protein isolate product at a very competitive price:

Has this blog helped you? Please click the donate button.

Micellar Casein Protein

2011-04-27T10:36:00.000-07:00

Overview

A. About
B. Cost
C. Effects
D. Pros and Cons
E. Try It

A. About

Casein protein is well known as being the “slow-acting” protein of the whey protein group. It is slowly taken up by your body and takes hours to do so. This is a great benefit for those who want a nice steady stream of protein throughout the day without constantly eating every hour or so.

Micellar Casein is only one of three casein
proteins with the other two being milk
protein isolate and calcium caseinate.
Micellar casein is the lesser quality of the
three but also usually correlates to a
decreased cost.

It also serves as a nighttime snack in which
many bodybuilders will take some casein
protein before bed. Your body still uses fuel
even while sleeping (at a slower rate) and if
you run out of fuel to use at night your body
will utilize your muscle! This catabolic effect
is eliminated with casein provides fuel
throughout the night.

Casein is naturally found in foods such as cottage cheese and milk. It makes up about 80% of the cow’s milk with the remaining 20% coming from whey protein. It is extracted from milk through an ulta-filtration process and without chemicals.

Micellar protein typically is 100% casein which can be a good or not so good thing. This means it will take a bit longer for your body to initially use the casein as it is made up of ALL slow acting casein vs. 20% fast acting in milk protein isolate.

Some research has shown that when you consume micellar casein the peak point of digestion and utilization is about 3-4 hours later and last as long as 7 hours. By comparison, whey protein will last only about 45min to 1hr max. This is why whey protein is taken right after a workout when you need to digest it fast.

For this reason many people will combine both whey and casein protein supplements to their program for use during different times of the day for max benefits.

B.Cost

Average: $20-$30

This is only an average and many can cost more or less than this range.

C.Effects

• Increase Anabolism (muscle growth state)
• Decrease Catabolism (muscle breakdown state)
• Increase muscle mass
• Decrease fat levels
• Provide lean calories
• Provide wide range of amino acids

D.Pros and Cons

Pros:

Builds Muscle. Provides quality protein with many amino acids.

Keeps Muscle. Allows your body to stay in a muscle building state all day or night long.

Burns fat. Since this supplement increases your metabolism, it will increase the rate at which you burn fat.

Slow Acting. Great for use during long workouts or at night before bed.

Easy to take. Most casein products are in powder form and mix easily with liquid.

Cons:

Price. Although there are cheaper forms of protein, no other types provide the slow-release effects that casein does.

GI disturbances. This product can cause gastro intestinal side effects such as extra gas in some individuals especially those who are lactose intolerant.

Slower Uptake. Slower than the other form of casein, milk protein isolate, but faster than casein caseinate.

E.Try It
Here is a link where you can purchase a popular and effective Micellar Casein protein product at a very competitive price:

Has this blog helped you? Please click the donate button.

Micronized Creatine

2011-04-27T10:14:00.000-07:00

Overview

A. About/How it Works
B. Cost
C. Effects
D. Pros and Cons
E. Try It

A. About

Creatine has become one of the most popular products in the supplement world with athletes and bodybuilder alike. Creatine has many beneficial effects such as increasing muscle mass, strength, and energy.

Micronized creatine is essentially creatine monohydrate gone through a fine grading process that grinds the particles down or “micronizes” them. The particles are much smaller than normal creatine monohydrate particles.

It is said that these particles will be taken up through the blood faster and more efficiently due to the small particle size. It also provides easier mixing ability with liquids and many who complain of creatine monohydrate stomach issues often find relief after trying micronized creatine.

How Creatine Works

You body naturally produces creatine in small amounts and creatine can also be found in small amounts in meats such as steak. It is made in the liver, pancreas, and kidneys and transported to your muscles through the bloodstream.

Once it reaches your muscles, it is converted to “phosphocreatine” which is a metabolite used to generate energy or ATP adenosine triphosphate).

Basically creatine increases the amount of stored energy in your muscles prior to working out. This in turn increased your strength and intensity of your workout.

B. Cost

Average: $35-$45

This is only an average and many can cost more or less than this range.

C.Effects
• Increase strength
• Increase muscle mass
• Increase creatine stores
• Decrease fat levels
• Increase Intensity

D. Pros and Cons

Pros:

Builds Muscle. Although creatine monohydrate doesn’t directly increase muscle mass, it increases your strength which correlates to more muscle.

Increase Energy. You will have more ATP (energy stores) available and will be able to work out longer.

Boost Intensity. Will allow your intensity during work outs to increase due to more energy available.

Mixes Easily. The superior mixing ability of this particular creatine supplement is the best.

Reduced GI Symptoms. If you normally have stomach problems after taking monohydrate, try micronized creatine.

Cons:
Dehydration. Creatine can dehydrate you if you don’t keep adequate hydration levels especially during the initial “loading phase”.

Effectiveness. There is a haziness in the actual effects of micronized creatine and if the reduce particle size really increases the rate of uptake.

Price. A little more expensive than monohydrate but could be worth it if the claims are true.

Creatine Response. Not all people will respond the same to creatine with wide variations in results. The only way to know if it works for you is to try it out.

E.Try It
Here is a link where you can purchase a popular and effective Micronized Creatine product at a very competitive price:

Has this blog helped you? Please click the donate button.

Tri-Creatine Malate

2011-04-27T10:00:00.000-07:00

Overview

A. About/How it Works
B. Cost
C. Effects
D. Pros and Cons
E. Try It

A. About

Creatine has become one of the most popular products in the supplement world with athletes and bodybuilder alike. Creatine has many beneficial effects such as increasing muscle mass, strength, and energy.

Tri-creatine malate is a compound made from creatine monohydrate and maic acid. It derives its name from the compound formed between the two with 3 creatine molecules attached to 1 molecule of malic acid.

The idea is that when malic acid and the creatine monohydrate molecules are combined to form Tri-creatine malate, the product is more water-soluble than regular creatine monohydrate.

This is said to increase the ATP production involved with creatine (see below), reduces gastric disruption, and offers greater bioavailability than creatine monohydrate.

This creatine is a white, odorless powder that mixes easily in liquid. Because of the advancement in the creating process the cost is usually higher but can be worth the results.

How Creatine Works

You body naturally produces creatine in small amounts and creatine can also be found in small amounts in meats such as steak. It is made in the liver, pancreas, and kidneys and transported to your muscles through the bloodstream.

Once it reaches your muscles, it is converted to “phosphocreatine” which is a metabolite used to generate energy or ATP adenosine triphosphate).

Basically creatine increases the amount of stored energy in your muscles prior to working out. This in turn increased your strength and intensity of your workout.

B.Cost

Average: $35-$45

This is only an average and many can cost more or less than this range.

C.Effects

• Increase strength
• Increase muscle mass
• Increase creatine stores
• Decrease fat levels
• Increase Intensity

D.Pros and Cons

Pros:

Builds Muscle. Although creatine monohydrate doesn’t directly increase muscle mass, it increases your strength which correlates to more muscle.

Increase Energy. You will have more ATP (energy stores) available and will be able to work out longer.

Boost Intensity. Will allow your intensity during work outs to increase due to more energy available.

Mixes Easily. The superior mixing ability of this particular creatine supplement is the best.

Reduced GI Symptoms. If you normally have stomach problems after taking monohydrate, try Tri-creatine malate.

Cons:
Dehydration. Creatine can dehydrate you if you don’t keep adequate hydration levels especially during the initial “loading phase”.

Effectiveness. There is a haziness in the actual effects of micronized creatine and if the reduce particle size really increases the rate of uptake.

Price. A little more expensive than monohydrate but could be worth it if the claims are true.

Creatine Response. Not all people will respond the same to creatine with wide variations in results. The only way to know if it works for you is to try it out.

E.Try It
Here is a link where you can purchase a popular and effective Tri-creatine malate product at a very competitive price:

Has this blog helped you? Please click the donate button.

Creatine Ethyl Ester

2011-04-27T09:45:00.000-07:00

Overview

A. About/How it Works
B. Cost
C. Effects
D. Pros and Cons
E. Try It

A. About

Creatine has become one of the most popular products in the supplement world with athletes and bodybuilder alike. Creatine has many beneficial effects such as increasing muscle mass, strength, and energy.

Creatine Ethyl Ester (CEE) is simply creatine monohydrate with an ester compound attached. Esters are organic and attached to the creatine monohydrate compound to increase the amount of creatine absorbed into your body and eliminate side effects of creatine such as dehydration and bloating.

Usually a smaller dosage of creatine ethyl ester is needed to get the same effect of creatine monohydrate. Creatine ethyl ester is said to be superior to creatine monohydrate in every way and usually taken in pill form.

Why is it better than creatine monohydrate?

Monohydrate is “semi-lipopholic” which means it needs to use fat as a transport mechanism to get to its destination in your body which is inefficient.
Creatine ethyl ester increases the lopopholic characteristics so the esterfied creatine can transport far more efficiently. This is the reasoning behind why creatine monohydrate isn’t as effective as its ethyl ester counterpart.

Keep in mind this idea has been of much debate between two groups: Those who say there is no difference between monohydrate and those who argue ethyl ester is superior. While there are still studies being done and emerging it seems the jury is still out on this one.

At the very least the two are similar in effects but you will be out the few extra dollars ethyl ester cost. At best ethyl ester is the superior creatine and its claims are legitimate. The only real way to know if it works for you is to try it out for yourself.

B.Cost

Average: $35-$45

This is only an average and many can cost more or less than this range.

C.Effects

• Increase strength
• Increase muscle mass
• Increase creatine stores
• Decrease fat levels
• Increase Intensity
• Increase rate of uptake

D.Pros and Cons

Pros:

Builds Muscle. Although creatine monohydrate doesn’t directly increase muscle mass, it increases your strength which correlates to more muscle.

May Boost Creatine Transport. If the claims are true this would increase how fast and the amount of creatine absorbed.

Increase Energy. You will have more ATP (energy stores) available and will be able to work out longer.

Boost Intensity. Will allow your intensity during work outs to increase due to more energy available.

Easy Use. Most CEE products are made into pill form for ultimate ease and quickness of ingestion.

Reduced GI Symptoms. If you normally have stomach problems after taking monohydrate, try ethyl ester creatine.

Cons:

Dehydration. Creatine can dehydrate you if you don’t keep adequate hydration levels especially during the initial “loading phase”.

Effectiveness. There is a haziness in the actual effects of ethyl ester creatine as the debate continues.

Price. A little more expensive than monohydrate but could be worth it if the claims are true.

Creatine Response. Not all people will respond the same to creatine with wide variations in results. The only way to know if it works for you is to try it out.

E.Try It

Here is a link where you can purchase a popular and effective Ethyl Ester Creatine product at a very competitive price:

Has this blog helped you? Please click the donate button.

Creatine Monohydrate

2011-04-26T22:00:00.000-07:00

Overview

A. About/How it Works
B .Cost
C. Effects
D. Pros and Cons
E. Try It

A. About

Creatine Monohydrate has become one of the most popular products in the supplement world with athletes and bodybuilder alike. Creatine has many beneficial effects such as increasing muscle mass, strength, and energy.

You body naturally produces creatine in small amounts and creatine can also be found in small amounts in meats such as steak. It is made in the liver, pancreas, and kidneys and transported to your muscles through the bloodstream.

Once it reaches your muscles, it is converted to “phosphocreatine” which is a metabolite used to generate energy or ATP adenosine triphosphate).
Basically creatine increases the amount of stored energy in your muscles prior to working out. This in turn increased your strength and intensity of your workout.

When you life weights your body calls on your muscles to move which require ATP. ATP usually only last 5-10 seconds after you start to lift a weight. After that your body uses another source of fuel- creatine phosphate.

So supplementing with creatine increases the amount of stored energy you have before picking up that weight which allows you to lift longer and harder.
If you don’t have enough creatine stores your body will turn to glycogen which is inefficient and produces lactic acid as a byproduct. This is the reason you eventually feel your muscles “burn”. The idea is to prolong the time until your muscles reach this lactic acid buildup so you can keep lifting.

Creatine monohydrate supplements are close to 100% pure creatine and a great source of creatine without eating lots of fatty meats which will hinder your goals.

B.Cost

Average: 30-$40

This is only an average and many can cost more or less than this range.

C.Effects

• Increase strength
• Increase muscle mass
• Increase creatine stores
• Decrease fat levels
• Increase Intensity

D.Pros and Cons

Pros:

Builds Muscle. Although creatine monohydrate doesn’t directly increase muscle mass, it increases your strength which correlates to more muscle.

Price. Creatine Monohydrate can typically be found cheaper than other forms of creatine but keep in mind you get what you pay for. Be sure to invest in a high quality monohydrate as many bad companies sell poor products. (Below you can find a quality Monohydrate product)

Increase Energy. You will have more ATP (energy stores) available and will be able to work out longer.

Boost Intensity. Will allow your intensity during work outs to increase due to more energy available.

Easy to take. Most creatine monohydrate products come in powder form and mix easily in liquid.

Cons:

Dehydration. Creatine can dehydrate you if you don’t keep adequate hydration levels especially during the initial “loading phase”.

Marketing. Although there are a lot of quality monohydrate products out there, many more bad ones exist. Below is a quality product from a well known brand proven to show results.

Creatine Response. Not all people will respond the same to creatine with wide variations in results. The only way to know if it works for you is to try it out.

GI disturbances. Some people will find they get increased gas or diarrhea when taking creatine products.

E.Try It

Here is a link where you can purchase a popular and effective Creatine Monohydrate product at a very competitive price:

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Whey Protein Isolate

2011-04-26T21:48:00.000-07:00

Overview

A. About
B. Cost
C. Effects
D. Pros and Cons
E. Try It

A. About

Whey protein isolate is a trimmed down version of whey protein concentrate. The lactose and fat is cut from the concentrate to create whey protein isolate. This is where it derives its name as the protein is “isolated” from the other stuff.

Isolate protein is taken up faster by the body than other forms of protein as is of value to serious athletes/fitness fans. This allows the protein to become available before, during, or after a workout more rapidly and thus start the muscle building process faster.

Due to the higher quality and cost to make isolate protein, it is usually more expensive than concentrate protein. Isolate contains about 95-98% protein while concentrate is about 75-85%.

Although whey protein isolate may cost a few extra dollars, you get what you pay for. Currently whey protein isolate is the highest quality protein type available for use.

B.Cost

Average: $30-$40

This is only an average and many can cost more or less than this range. Keep in mind that you get what you pay for with protein supplements so a higher price will usually mean a better product (usually).

C.Effects

• Increase muscle
• Increase fat-burning
• Boost metabolism
• Provide “clean” calories
• Enhance weight loss
• Decrease muscle catabolism
• Boost immune system
• Decrease LDL’s (Bad cholesterol)
• Increase Blood Flow

D.Pros and Cons

Pros:

Builds More Muscle. If you want to increase the rate you are building muscle with your workouts than whey protein isolate is the best of the best.

Burns fat. Since this supplement increases your metabolism, it will increase the rate at which you burn fat all day long.

Leaner protein. This is the leanest protein with the lactose and fat taken out to isolate the protein.

Easy to take. Most products mix easily and can be carried around in the form of shakes or protein bars. Isolate mixes especially well.

Cons:

The Price. The cost can be a bit high for proteins but worth the extra money.

GI disturbances. This product can cause gastro intestinal side effects such as extra gas in some individuals especially those who are lactose intolerant.

Fast Uptake. Although this may be an excellent quality most of the time, this also means it won’t last long in your system as caseins slow-release of protein will.

E.Try It
Here is a link where you can purchase a popular and effective whey protein isolate product at a very competitive price:

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Whey Protein Concentrate

2011-04-21T23:51:00.000-07:00

Overview

A. About

B. Cost

C. Effects

D. Pros and Cons

E. Try It

A. About

This ever popular supplement has been on the market since the dawn of supplements. This form of protein is one of two types of proteins that come from milk, with the other being casein protein. It is actually a byproduct from the making of cheese. When a cow's milk is being turned into cheese, whey protein is the by product and is a high natural source of protein.

No foods actually contain whey protein itself but many other types of proteins. Whey protein is a rich source of branched chain amino acids (BCAA's) and is a high concentration than other natural sources of protein such as egg protein. This is why whey protein is so popular and effective at building muscle and burning fat.

Whey protein concentrate is merely one of several types of whey protein. It has the highest amount of lactose and natural fat, but generally much cheaper than the other two. For this reason it is a "tried and true" supplement that is always in demand.

B.Cost

Average: $20-$30

This is only an average and many can cost more or less than this range. Keep in mind that you get what you pay for with supplements so a really cheap protein products should keep you wondering if it is really that effective and potent.

C. Effects

• Increase muscle mass
• Increase fat burning
• Boost metabolism
• Provide “clean” calories
• Enhance weight loss
• Decrease muscle catabolism
• Boost immune system
• Decrease LDL’s (Bad cholesterol)

D.Pros and Cons

Pros:

Low Price. Out of all the whey protein products, whey protein concentrate can be found for lowest price.

Builds Muscle. If you want to increase the rate you are building muscle with your workouts than whey protein is for you.

Burns fat. Since this supplement increases your metabolism, it will increase the rate at which you burn fat all day long.

Leaner protein. Although it isn't quite as lean as the other whey proteins it has less fat than most proteins from food.

Easy to take. Most products mix easily and can be carried around in the form of shakes or protein bars.

Cons:

Quality. Although it is a great product for the price, it isn't nearly as effective as some of the other whey proteins available.

Content. Has higher lactose and fat levels than other whey products.

GI disturbances. This product can cause gastro intestinal side effects such as extra gas in some individuals especially those who are lactose intolerant.

Slower Utilization. You body will take in and utilize this protein faster than food protein sources but still not as fast as other whey products.

E.Try It

Here is a link where you can purchase a popular and effective whey protein concentrate product at a very competitive price:

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Stress Sources: Permanent and Temporary

2011-02-18T19:38:00.000-08:00

By: Alex Borja

Stress is part of everyday life and virtually nobody is truly stress free. The aim of this piece will be to explain the effects that stress will have on your body in significant levels and how to take these stress levels down to a manageable point. The exercise and stress correlation will also be discussed and why exercising under high levels will actually bring you benefits when working out less. This all has to do with the way your body works and how it is designed to adapt to stimuli in order to grow stronger.

Consider the average person in the United States who gets approximately 6 hours of sleep. While this is certainly not enough for most, America thrives on this early start to the day. What does this mean for you: Tons of stress. Sleep is an important factor in stress management and prevention. This is because sleep is your time to recover and grow from the stress that is placed on it. REM sleep or “deep sleep” is of particular interest and when most of the recovery takes place.

There are many other stressors that aim to ruin your fitness goals other than the pre-mentioned sleep component. Stress from our everyday lives including our job, wife, kids, friends, and relationships can devastate ones true potential for fitness success. These are environmental stress sources that can be broken up into two categories. The first being permanent stressors that will be in your life no matter what and you must learn to deal with them. The second is stressors that are unnecessary and can potentially be eliminated from daily life.

Permanent stressors

So what are some permanent stressors that cannot be eliminated? Some examples could be your husband or wife, kids, occupation, etc. I should make things clear and say that all stressors are in one way or another possible to eliminate from your life, but the results could be catastrophic. In other words these are stressors that can be disposed of but for the purposes of reducing stress, should not be eliminated. A divorce or quitting your job might actually lead to much higher stress levels than what you started with and for the purpose of reducing them, decisions to do so should not be taken lightly.

These are major players in your life and should you decide to eliminate them, you must be prepared to deal with the consequences. For instance, if you quit your job you are risking the variety of stressors that will most definitely apply to your life with little assurance everything will “work out”. You might end up happier in the end or long term but in the short term, if you don’t have a plan, this will lead to disaster.

Another aspect to permanent stressors is that they can play a healthy and balancing component to your life. Perhaps the very things that are stressing you out are the pieces holding your life together. Consider the following example: “A man often finds that his wife reminds him constantly of what he needs to do ahead of time. He becomes slightly stressed by this fact but is often reminded of things he would otherwise forget.”

So in this example the man benefits from his wife even though the frequent reminders are the stressors. He is on time, gets errands done, and will not overlook mistakes because she is there to support him.

What I’m trying to say in a nutshell is that if you want to reduce your stresses here and now, don’t cut these major aspects to your life. If you have a plan and want to make a life changing decision because you believe it will be for the best, go for it. In fact I encourage it if the problem doesn’t seem to be getting better and attempts to fix the problem(s) just don’t seem to be working. Keep in mind that these things may be keeping your life together and fulfilling. Just remember the fact that major stress will come along with dropping these stressors and as such, you should be prepared.

Temporary

These are those little things in your life that you can do without. They can be eliminated or fixed without much consequence or remorse. These are called, “temporary stressors” because they are usually only in your life for a given period of time and not life changing in any way. If you have a feeling that you will feel bad, sorry, or distraught over getting rid of a problem in your life, the odds are that it is a permanent stressor. Caution should be taken when considering this move.

Some examples of temporary stressors could be: time management issues, minor difficult choices, lack of sleep, poor diet, and unnecessary monthly bills. While this is a small sample of the unlimited possibilities of temporary stressors out there, hopefully this gives you the basic idea.

Think for a second about what stresses you out. Now ask yourself, “Do I really need this in my life and does it serve a good purpose?” If you can answer no than this may be a stressor that you can throw out as it is not necessary to maintain balance in your life.

While these temporary stressors are often miniscule in comparison to permanent stressors, they can add up quickly. The majority of stressed out people will often find that it isn’t a single one stress source, but rather a large list of smaller ones.

The good news is that it often is not too hard to let go of these temporary stressors and can even be modified to become life changing and positive. Consider the list of temporary stressors above. A poor diet can lead to stress that is very unnecessary and can be fixed. While there is a variation factor in the perceived difficulty between different people, modifying this stressor will lead to a healthy lifestyle and reduce other stressors such as risk for heart disease. Acquiring such a disorder or disease will only lead to stress for you and your loved ones.

Eliminating stressors

As previously stated eliminating stressors will take thought and planning. This is especially true if it is a permanent stressor that you are seeking to remove. Deciding to get rid of stress is a step in the right direction but should not be taken too quickly.

I would recommend trying to eliminate only one at a time. Even though temporary stressors tend to be smaller in nature, you can easily overwhelm yourself. Say you want to improve your diet, begin an exercise program, and take measurements of everything you eat. While this may sound like I should be encouraging this, it is not the right approach to take. It would be amazing to do all of these things at once and if there was a good chance that a sedentary person with a poor diet could do it, I would support it.

Unfortunately this is not how the world works and it would take an immense dedicated individual to take this all on at once. Ironically this very sudden change in lifestyle may “shock” the body and cause some stress even though the activities are healthy.

Having said that, everyone is different and I know the vast majority of people with their busy lives will want to ease into modifying or throwing out stressors. It’s not that you don’t want to get rid of these bad habits quickly, but rather are working smarter, not harder.

If modifying stressors such as diet or exercise, you will notice that after some time you will begin to integrate these habits into your life. They will become part of you and therefore will have completed the modifying process. The stressor will be gone and you will be a much happier person because of it.

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Muscle Building Guide

2011-02-16T18:24:00.000-08:00

By: Alex Borja

Within this guide will be explanations on how you should train in order to produce the greatest results in terms of building muscle. The most important aspects will be looked at and a recommended exercise template given. It will be up to the reader to create a customizable plan that will fit their best needs and the purpose of this guide is meant to show them how.

First key concepts will be discussed that should be the basis of your muscle building plan. It is in a FAQ format to answer the majority of the most common questions you may have.

Next an example of an exercise plan is given to guide your workout planning in the right direction. Use the plan given if you like or create a variation of your own!

Muscle Building Guidelines

These are made from some of the most commonly asked questions regarding muscle building.

What type of exercise should I engage in to build the most muscle?

· Weight lifting is the best form of exercise with the greatest potential for building muscle. There are also certain kinds of cardiovascular exercise you can incorporate into your workouts if you want to such as interval training.

What’s “Interval Training?”

· This is a type of cardiovascular training which can be done while weight lifting for muscle without risking muscle breakdown. It is commonly used in such cardiovascular activities such as running or biking. An example: Exercise on a workout bike for a 5 minute warm-up. Next put up the resistance to a light-moderate level for 2 minutes. Then follow by 1 minute of high intensity biking. Repeat the 2:1 ratio of light: high intensity exercise for 15-20 minutes. If you can go for longer than this you aren’t training intensely enough (or you’re a cardiovascular monster). Either way keep the cardio time low to promote muscle growth.

What repetition range should I work out in?

· Train in the overall 8-12 repetition range for the best results. Slight variation outside of this range works better for some individuals.

What muscle groups should I focus on?

· Consider the fact that your legs are some of the biggest muscles in your body. Now consider the fact that they also release the most growth hormone which will cause muscle gains. All parts of your body should be trained but all too often the legs are neglected. Don’t become one of these people! Train your legs and you will be rewarded.

Can I vary my repetition range for different muscles?

· Train uniquely to fit your body. Some individuals may see improvement with bicep curls in the 5-8 rep range while others may get better results in the 10-15 rep range. While this guide serves to guide you in the right direction—train to your strengths.

How long should my workouts be?

· Make the workout last no longer than 45 min to 1 hr. The 45 minute mark is ideal and should not really be past if you are training hard enough. If you find yourself going past this mark, increase the intensity and decrease the recovery time in between sets.

What kinds of foods should I focus on?

· Eat plenty of foods that will do your body good. Include plenty of vegetables, whole grains, lean protein sources, and fruits. Supplementation with a protein product may enhance your diet as well.

Whole grains will keep your glycogen stores in check as this will be your primary source of fuel during your workouts and keep you full for a longer period of time. Whole grain pasta, bagels, bread, humus, etc., will work.

Lean protein sources such as chicken, salmon, lean beef, cottage cheese, tuna, are all examples of muscle building proteins that won’t add unnecessary fat.

What if I don’t feel like I have a lot of energy to weight lift one day?

· Train with intensity at every work out. If you do not have energy and feel you must exercise, save your muscle building workout for the next session and do another activity like running for that day. It is far better to put off your maximally intense workout a day than to “waste” the workout on a sub maximal effort.

Should I change my routine ever to keep my muscles “guessing?”

· Change the exercise routine frequently. It doesn’t have to be a big change, something as simple as changing reps or exercise order will suffice. It is encouraged to change your plan about every month (1-1.5 months seems to work best). Try not to change it before every 2 weeks or any longer than 3 months. This allows your muscles to adapt and get stronger/bigger, but at the same time you shock your muscles with new workouts.

How much sleep should I get?

· Get enough sleep! This can’t be overemphasized enough and will be the key to your success. Once you start to train frequently at a high intensity you will require more sleep than usual. Shoot for at least 8 hours. Some of us will need much more.

How long will it take?

· Be sure to keep your attitude positive. Muscle building will not come over night and thus high expectations should be kept at bay. Know you will see great improvement by sticking to your workout plan, but also realize the time it takes to reach those goals can take time.

Typically strength precedes muscle growth by about 6-8 weeks. During this time your body is adapting and gaining strength for the muscle gain to come. Expect muscle gain to be noticeable around this time but some people can gain muscle sooner especially if you already engage in exercise currently.

Can stress really have an impact on my gains?

· Avoid stressful situations. Stress is your worst enemy on your way to muscle gain. It can cause muscle catabolism and tear apart all of your precious muscle you have worked so hard for. Reduce daily stressors as much as possibly to keep your goals in reach.

Should I workout everyday to see the best gains?

· Don’t over-train. If you do this there will be more harm done than good. Your muscles need to be broken down to be rebuilt even stronger the next time around but continued abuse to them will only leave them broken down and eventually lead to failure. Not to mention all the side effects such as excessive exhaustion, nausea, stress increase, muscle atrophy, etc.

So the short answer is no. But keep in mind that not everyone recovers at the same rate. I have seen many people gain big with 4 days breaks and others require 1-2 day breaks in between workouts. Your best bet is to shoot for about 48-72 hours in between training the same muscle group. Adjust over time if depending on your personal recovery rate.

What will have the biggest impact on my muscle gains?

· Food! Food, food, and more food. You need a surplus of calories in order to gain ANY type of tissue to your body—whether it is fat or muscle. The idea is to eat a surplus of healthy foods to encourage muscle building. Remember this golden rule to weight gain (muscle gain): Calories in > Calories Burned = Weight Gain. Without this caloric surplus you will never build muscle. 90% of the muscle building battle is your diet. The other 10% is what you do in the gym.

Muscle Building Exercise Template

Here is an example of a muscle building template you may use to start your own workout plan.

Monday:

Exercise Areas: Chest and Triceps

Exercises: Bench Press, Dumbbell Bench Press, Chest Dumbbell fly’s, Triceps Dips, Triceps Press-downs

Repetition/Set Range: 8-12 reps, 3-4 sets per exercise

Rest Period: 1-2 Minutes (between sets)

Tuesday:

Exercise Areas: Legs

Exercises: Squats, dumbbell lunges, Leg press, seated calf raises, standing calf raises

Repetition/Set Range: 8-12 reps, 3-4 sets per exercise

Rest Period: 1-2 Minutes (between sets)

Wednesday:

Exercise Areas: OFF DAY (Optional Cardio day/Core Work—depending on muscle soreness)

Thursday:

Exercise Areas: Shoulders, Trapezius, Abdominals, Lower back

Exercises: Lateral shoulder raises, Front shoulder raises, Dumbbell shrugs, Planks, Lower back extensions, Other abdominal exercises

Repetition/Set Range: 8-12 reps, 3-4 sets per exercise

Rest Period: 1-2 Minutes (between sets)

Friday:

Exercise Areas: OFF DAY (Optional Cardio day/Core Work—depending on muscle soreness)

Saturday:

Exercise Areas: Back and Biceps

Exercises: Lat pull-downs, Lat Rows Wide, Lat Rows Narrow, Barbell Bicep Curls, Preacher Curls

Repetition/Set Range: 8-12 reps, 3-4 sets per exercise

Rest Period: 1-2 Minutes (between sets)

Sunday:

Exercise Areas: OFF DAY (Optional Cardio day/Core Work—depending on muscle soreness)

There you have it, a nice example of a typical muscle building program. Be sure to adapt this to your own needs and for what works best for you. This was an example of a “4 day on/ 3 day off split”. In other words, 4 days of the week lifting and the other 3 are rest days. You can create a wide variety of workouts such as “3 days on/4 days off” or “5 days on/2 days off”. The possibilities are endless and the above example is what I recommend for beginners to try out.

If you would like to keep your plan in an easy to read writing format, I have a section of this site dedicated to providing you with Exercise and Diet Logs! Check it out and feel free to print them off for your muscle building plans!

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Stress: Every Fitness Fan’s Worst Nightmare

2011-02-15T18:07:00.000-08:00

By: Alex Borja

Do you like to work out frequently but find yourself stressed out and not willing (or wanting) to do what you once loved? You may be a common victim of stress which will throw your fitness dreams and goals right out the window. I will explain why stress can be very detrimental to your workouts (and health) and what to do in order to get back into your fitness routine.

Everyday your body is dealing with multiple stressors and trying to figure out the best way to cope with each of them. Consider the average person in the United States who gets approximately 6 hours of sleep. While this is not enough for the average person, America thrives on early morning business. What does this mean for you—a lot of stress that can affect every aspect of your life.

This is just one example to the multitude of stressors challenging you every day and determining your ability to cope with everyday tasks. The more stressors we place on our bodies, the more likely we are to breakdown and fail at the incoming tasks at hand.

There are many other stressors that aim to ruin your fitness goals other than the fore mentioned sleep component. Stress from our everyday lives including our job, wife, kids, friends, and relationships can devastate ones true potential for fitness success.

This is how your exercise routine can fail miserably. Maintaining stress is one of the most important aspects to any training program and it will hinder you from reaching your goals entirely. All too often there is the idea that the more you do or utilize, the more you will achieve. With regards to training this could not be further from the truth.

Modesty is the key to unlocking your bodies’ true potential for growth and development. Train quality over quantity at every workout session to reap the benefits with no side effects. Repeated bouts at the gym will only lead to a stressed out body with no benefits and only the negative side effects!

What are these negative side effects? Reduce quality of sleep, restlessness, weight gain, mood swings, depression, social isolation, and the list goes on and on. Exercising is literally the breaking down of your body in controlled exposures and it needs the rest, diet, and overall reduced stress levels to recuperate. When you exercise you cause micro-tearing of your muscles which allow them to repair and grow back stronger.

Recovery time will be lengthened due to stressors bearing down on you so your body won’t recover at the proper rate, leading you to even more breakdown and diminished recovery rates. Basically this is a vicious cycle that gets you nowhere.

So what do you do? If you can’t workout because you’re stressed but still want to maintain your health and fitness there are options. Number one, I would say figure out what’s stressing you and make sure you take preventative measures. If every night is filled with only 5 hours of sleep, increase it slowly back up to a reasonable level. If your kids are driving you crazy, take at least one night a week for “you” time.

Once you have your plan set, I would begin taking longer breaks in between workout sessions. You’re going to need that increased time to recover more than usual until you feel you’re ready. I would go as far as to say that 4 days in between workouts will do if you train pretty intensely and depending on your stress levels. Remember that exercise in itself is a stress reliever and is a great tool for reducing stress. Depending on your levels of stress I would aim to perform the greatest amount of exercise possible with complete recovery.

Ok, well what would complete recovery be exactly? Complete recovery means that there are no feelings of soreness, joint aches, or feelings of exhaustion. There should be no doubt that you will be able to get through your workout and put effort into it. Although stress will cause you to have diminished energy levels, light exercise can be your escape from the rest of the world. Exercise is a great time for self reflection and release of stressful thoughts. It’s benefits far outweigh the cons as long as overtraining is not taking place.

Once you begin to notice positive effects from your reduction in stress, exercise frequency can resume back to normal. These may include but not limited to an increase in: alertness, energy, focus, cognitive functioning, positive outlook, productivity, feelings of accomplishment, and so on.

Next time you feel that your daily life is beginning to accumulate too much stress, focus on eliminating the stressor and backing the intense workouts to a manageable level. This will allow continued participation in your exercise plan, without the negative side effects associated with stress.

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