Then Monday comes along and it’s been a long, stressful day at work. You’re just getting ready to drive home and cuddle up with your blanket when you remember you have that gym schedule to stick to. It’s leg day, but you just don’t have the energy.

If only there was something that could wake you up, because the thought of dragging yourself to that big cold gym makes you want to run home and cry. 

Pre-workouts are the perfect supplement for when you need that extra boost to get you to the gym. Their array of ingredients target muscle strength and can provide you with energy to push yourself harder. 

Lets delve a little deeper into the magic that is pre-workouts.

What Are Pre-Workout Supplements? 

Pre-workouts can be taken in various forms such as shakes, meals, and pills. They are designed to help you go harder in the gym, battling against any feelings of fatigue. They also  help you feel energized, and some even aid in muscle recovery.

You’ll feel a surge of energy when taking them, making you feel like you can take on the world.  All in all, their overall aim is to support you during your workout. 

The aim is to take your pre-workout supplement, be it a shake or pill, around 30 minutes before a workout. This is so you can feel all the magic happen as you start working out, and ease any fatigue you may be experiencing. 

The main ingredient in many pre-workouts is caffeine. Including this component can improve your energy levels and performance.  

Most pre-workouts come In the form of powders to be added to water for a shake. As great as they are, their one downfall is that some of these products don’t taste great, and that’s putting it lightly.

Finding a pre-workout shake that won’t have you pinching your nose to consume is very important as you can’t be starting every gym session with a bad taste in your mouth. 

Finding a tasty pre-workout can be overwhelming as there are so many out there. We’ve decided to do the work for you and have come up with a list of 10 of the best tasting ones for you to try. Before we dive in, there are a few things you need to be aware of. 

While some may claim certain brands are great and help their performance, you may not feel the same, as different ingredients can react differently in each ody. Therefore, some trial and error is involved in finding the right pre-workout for you. 

Blackwolf Pre-Workout

This pre-workout comes in three different flavors: green apple, blue raspberry, and fruit punch, so one is bound to be to your liking. 

These citrusy flavors are known for being some of the best on the market, and their fruit punch flavor is caffeine-free. So if you hate those caffeine crashes, or you prefer working out at night but don’t want to be up all night, this would be a great option for you. 

Aside from their delicious flavors, these pre-workouts are packed with some other beneficial ingredients that’ll generally improve your workout experience. To name a few, Its creatine and dynamine components have been included to give you lasting energy throughout your workout, along with L-tyrosine to help you stay focused. 

Whether you are new to the pre-workout game or are used to taking them, this wonderfully tasting option is a good one to try. 

Pros

• Nice tasting flavors. 
• Three flavors to choose from
• Many energy-boosting ingredients 

Cons

• Only one flavor is caffeine-free

Transparent Labs Lean

If you’re looking for something a little more natural, then Transparent Labs is the choice for you. This is considered a more natural product as it contains no artificial coloring, no artificial sweeteners or preservatives, and it is gluten-free & non-GMO. 

It is also a vegan-friendly product! Its lovely flavors do not disappoint, with several to choose from such as blue raspberry, sour grape, strawberry lemonade, tropical punch, green apple, and orange. 

In case this brand didn’t sound appealing enough already,  Transparent Labs have 100% transparency in their formula being completely honest about where they source their ingredients. This product also targets burning fat while preventing muscle loss, and even supports thyroid complex. 

Pros

• Vegan-friendly
• No harmful additives
• Delicious flavors 

Cons

• Includes caffeine: Those who react badly to caffeine shouldn’t use this product. 

Bucked Up Pre-Workout

Bucked Up is known for its amazing flavor and results when used. They offer some seriously mouth-watering flavors such as chai apple, caramel apple, strawberry kiwi, and pink lemonade (among many others, too many to include). 

Aside from those delicious flavors, Bucked Up pre-workout contains many ingredients that’ll aid you in your workouts. Some of these include citrulline and beta-alanine. These will boost your blood flow helping your performance.

There is also a caffeine content of 200mg per serving, which will give you a great level of energy. 

With each serving, you also get a handy dose of B12, a vitamin that is great for energy and health. 

Pros

• Variety of lovely flavors
• Performance-enhancing
• Vitamins for health 

Cons

• Contains artificial flavors 

Vintage Blast 

This option has really been praised for how good it tastes. It’s available in three flavors: blueberry lemonade, smoked pineapple, and peach lemonade. 

Aside from its flavors, what made it to this list is how it prioritizes hydration as well as energy. Ensuring you are hydrated will enhance your energy to enable you to keep on going throughout your workouts. 

What makes this option stand out from the rest is its two-stage formula. This means it won’t deliver all its ingredients at once, making you experience a steadier energy boost. 

It provides you with amino acids such as beta-alanine and L-citrulline malate which improve endurance and boost performance. It also includes micro-encapsulated caffeine which releases slowly into the body, giving you an energy boost. 

It also boasts a variety of vitamins and minerals such as sodium, which helps to keep body fluids at a steady balance, and vitamin B12. 

Pros

• Nothing artificial 
• Contains several vitamins and minerals 
• GMP certified 

Cons

• Does not state if it is vegan friendly

MTN Ops Yeti

This option is loved by many, and not just because of the amazing flavor options available. This pre-workout supplement is great for giving you a boost that doesn’t end in a crash. 

It contains creatine, arginine, and L-citrulline for pump support. It also provides you with some vital vitamins such as vitamin C for immune function, D3, B6/12, and folic acid. 

There is also caffeine in this product, at 200mg in each serving. 

Some of its flavors include tiger’s blood, green apple, watermelon, and blue raspberry.

Pros

• Variety of delicious flavors
• A good amount of vitamins are included
• Gluten-free

Cons

• Contains artificial sweeteners. 

Gorilla Mode

This option has been said to be one of the best-tasting pre-workouts out there. When consuming this you’ll experience a big increase in nitric oxide levels, energy, focus, hydration, and a boost in muscle strength. This is due to its doses of L-Citrulline, GlycerPump, Agmatine, Creatine, and Betaine. 

The choice of flavors available with this brand is volcano burst, jungle juice, bombsicle, fruit punch, firefly lemonade, and lemon and lime.

Pros

• Variety of good flavors
• Provides energy for your workouts
• Enhanced muscle strength

Cons

• Does not state is product is vegan friendly

Gauge Pre-Workout

This is an all-natural four-in-one formula and the fact that it tastes pretty great is a bonus. Its fruit blast flavor is a favorite among users, as well as its performance-enhancing qualities. Its four in one is as follows: 

1. Explosive power: This formula also stimulates the mind as well as the body, enabling you to lift more weight. 
2. Extended stamina: This aids in improving your endurance, enabling you to work out for longer. 
3. Lazer focus: This ensures you will focus more on your session and give dedication to whatever you are working on that day 
4. Incredible Muscle Pump: The added blood flow this gives you will have you feeling pumps to your muscles, enabling you to go harder. 

Pros

• Emphasis on body pump 
• Good taste 
• All-natural 
• Contains caffeine for mental focus and energy

Cons

• If you are sensitive to caffeine this is not an appropriate option

JNX Sports The Curse

This product mixes very smoothly with water which is not always the case with powder. The flavor is said to be lovely and refreshing, with tropical storm being a popular choice. 

Experience some intense focus and energy due to the caffeine and olive leaf extract in this formula. This pre-workout also enhances nitric oxide production in the body, aiding you in lifting heavier weights, and pushing more reps to gain more strength and muscle. 

Enjoy a hefty container providing you with 50 servings so you don’t need to restock as much.

Pros

• More servings available 
• The powder mixes easily with water 
• Refreshing tastes 

Cons

• Some reviewers stated not feeling too much of the effects, so would be better for beginners

Nitrosurge Pre-Workout

This maximum strength pre-workout delivers exactly what you need to up your performance in the gym. This option also boosts your nitric oxide levels to enable you to feel those pumps through your body. 

This powder contains beta-alanine and caffeine, to increase your energy levels. 

This is also known to have a lovely taste, especially the blue raspberry flavor. Aside from this one, there are several others to choose from such as cherry limeade, arctic white, blueberry lemonade, grape, cotton candy, green apple, and pineapple, all sounding very delicious indeed.

Pros

• Variety of flavors to choose from
• Beta-alanine can help with managing muscle fatigue 
• Caffeine and L-theanine can boost mental focus 

Cons

• There are a few artificial components 

Beyond Raw Lit Pre-Workout

This gluten-free formula is not for the faint-hearted. Eliminate any obstacles in your path because this intense pre-workout will have you ready to take on the world. It’s important to note that caution should be taken as users have reported the feelings to be a little intense if a lot is taken, so it’s best to start with small scoops. 

This brand has been praised for its flavors, they even have a ‘gummy worm’ flavor which sounds pretty interesting and creative. Others include fruit punch. Icy fireworks, and orange mango. 

This contains 1.5g of creatine, 3.2 g of beta-alanine, and 250 mg of caffeine. 

Pros

• Interesting and nice flavors. 
• Gluten-free
• Sugar-free 

Cons

• Said to have quite intense effects.

Buyer’s Guide

Finding an appropriate pre-workout supplement for you can sometimes be overwhelming, especially as there are so many ingredients involved (many with strangely spelled names). This buyer’s guide is going to go over certain ingredients and what they are.

It is also going to cover other basics you should know to ensure you are making a purchase that suits you best. 

Caffeine

As mentioned before, caffeine is a very common ingredient in most pre-workouts. Most have a range of 150mg to 300 mg of caffeine in each serving. This amounts to around three cups of coffee. While caffeine is a great stimulant, not all people react well to it.

They can sometimes experience jitters, energy crashes, and in severe cases, palpitations. If you are someone who doesn’t respond well to caffeine, then there are plenty of pre-workout options that are caffeine-free.

It’s important to read all the ingredients and see if the ones your choose do contain stimulants such as caffeine. 

Creatine 

When searching for the right pre-workout supplements you’ll probably notice that a lot of them contain creatine. This is a substance found naturally in muscle cells. It is what helps muscles produce energy during physical exercise.

Consuming this as a supplement is popular among bodybuilders and athletes, as it helps improve performance and aids in muscle strength and growth. 

Here is where it gets a little scientific. Your body’s creatine, 95% of it at least, is stored in your muscles as phosphocreatine. By taking supplements of creatine you are increasing your body’s stores of phosphocreatine which in turn will help your body produce a molecule called ATP.

The more ATP your body has, the better it can perform during exercise as ATP is an energy molecule. 

There is another side to this supplement, with people claiming that it can cause weight gain, kidney damage, and liver damage. Despite these claims, more research needs to be done on the negative sides of taking creatine. Many health professionals still believe it to be safe to take. 

Beta-Alanine

Many pre-workout supplements contain amino acids, which are compounds made of nitrogen, carbon, hydrogen, and oxygen. There are around 9 essential amino acids that aren’t produced naturally by your body, so we can obtain them by consuming animal proteins such as poultry, meat, and eggs.

When you eat protein, it is broken down into amino acids and these help your body build muscle. 

Beta-Alanine is a type of amino acid. Although it is a non-essential one, it is still important and has benefits when used for working out. Studies show that this amino acid extends exhaustion time which means you can perform for longer without experiencing that fatigue feeling.

Nitric Oxide

Another added supplement you may find in pre-workout substances is Nitric Oxide. This is another compound that is found naturally in the body. It causes your blood vessels to widen, promoting insulin and human growth hormones. 

More research needs to be done on how much this can improve performance, but based on the studies that have been done, scientists believe that the enhanced blood flow that these supplements provide, can improve performance, promote healing, and enhance heart health. 

Vitamins

Taking vitamins is essential in helping your body develop and ensuring you are healthy. Many pre-workout supplements contain some essential vitamins and it is beneficial to look out for them when reading the ingredients.

The most common ones to be included will be B12 and Iron. These are vitamins that provide you with energy, that are very well suited in a pre-workout supplement. Some will also include vitamin C, which will boost your immune system. 

Artificial Sweeteners

To make these supplements taste nice for consumption, some kind of sweetener is needed. Many of these ensure to have a low-calorie content and won’t contain sugar. However, due to this, you need to be on the lookout for any artificial sweeteners. Although they are sugar substitutes, their artificial nature makes them not ideal for our health. 

However, there are plenty of natural products that have a sweet flavor and some products include them. Be on the lookout for ingredients such as monk fruit extract and stevia as these are natural and healthier options. 

GMP Certified

GMP stands for Good Manufacturing Practices. This is a system that ensures products are produced adhering to quality standards. Most pre-workout supplements have to go through this process and if they are successful it will be shown in the details of the product.

It is important to ensure what you are purchasing has been GMP certified to ensure that your product is safe and has been produced in line with the appropriate guidelines. 

Ingredient Transparency 

Some brands and companies are completely transparent with their ingredients. This means they go further than just labeling certain ingredients. They will be open and honest with you about the origins of those ingredients and the practices used to acquire them. 

Finding a company that has complete ingredient transparency ensures they are trustworthy and provide ethical ingredients. 

Frequently Asked Questions

Are Pre-Workout Supplements Worth It? 

If the appropriate ingredients are chosen, then yes, pre-workouts are worth it as they will enhance your performance in the gym by giving you energy and helping your muscles recover. 

Is It Bad To Take Pre-Workout Supplements Every Day? 

The best days to take pre-workouts are days when you are going to the gym or engaging in some physical exercise. There are only risks involved if you are taking over the recommended amount. Therefore, it is important to read all labels carefully as they will give you a recommended dosage. 

Can You Get Addicted To Pre-Workout Supplements? 

Many pre-workouts contain the stimulant caffeine. Like any other stimulant, the more you take the less of the effects you will feel, which will lead to you wanting to take more. Some individuals can develop a dependence on these substances.

If this is a concern, then choosing a pre-workout supplement with a lower dosage of caffeine, or none at all would be wise. 

Is Pre-Workout Supplement Bad For Your Heart? 

If the pre-workout you have chosen to consume has a high dosage of caffeine, you must be wary of your regular consumption of caffeine in coffee, energy drinks, and so forth.

Increased consumption of caffeine can lead to some heart-related issues such as high blood pressure and can increase your risk of having a heart attack.

If you are a regular consumer of caffeine, it would be wise to either cut down on your caffeine consumption, or purchase a lesser dose of caffeine in your pre-workout supplement, or choose one with none at all. 

Does creatine help beginners? 

Creatine can help build strength and muscle no matter if you are a beginner or an experienced bodybuilder. However, it is good for beginners because it’ll give you that extra help to reach your goals.

It has been proven to be a safe supplement to take and has been widely studied, one of the most studied supplements out there. It will aid you in lifting more weights and completing more reps, which is great for someone who is a beginner.

This can also help you stay motivated when you are starting. 

Final Thoughts 

It’s important to understand that pre-workout supplements are not intended to be used as meal replacements, but more aiding in an already healthy diet. There are an array of options to choose from, as pre-workouts are a very popular supplement to take before working out.

It is important to know what your goals are. If it’s weight loss, then be sure to choose one that has low calories and a natural sugar supplement. If it’s muscle gain that you are after, then ensure you’ve got some creatine and good amino acids to help your muscles out. 

It is crucial that you do your own research and read reviews before purchasing any supplements. This will give you an idea of other customers experiences so you have a better idea of what to expect. 

It is also important to remember that it isn’t one size fits all. Some options and ingredients may work wonders for some, but not for others, so trying out a few before settling on one would be wise. We hope this list is useful to you, and if you are after some tasty pre-workout supplements, just take your pick from the list, you won’t be disappointed. 

The post 10 Best Tasting Pre-Workout Supplements appeared first on Gymshock - Supplement Reviews & Fitness Guides.

Pre-workouts are a great way to energize, improve your focus and enhance your workout performance. Yes, that means more gains. With so many products on the market each being promoted as the best, you’re bound to get overwhelmed – and be susceptible to impulsive buys. Pre-workouts are often loaded with rubbish ingredients to make it look like you’re getting the best bang for your buck, when in fact it provides no benefit, and sometimes can give unwanted side effects.

No worries, I’ll help you out one step at a time. The pre-workout I’ll be reviewing is Haymaker by Precision Engineered.

What Is It & About

Right off the bat, I can say that I’m not familiar with their manufacturer, Precision Engineered. I did some digging and could barely find any information on them, other than knowing they do manufacture other supplements such as whey protein and BCAA’s. It seems like they don’t have their own website, which is uncommon for supplement manufacturers. If their marketing campaign involves being sneaky, they’re doing a great job.

This pre-workout contains 60 servings, and as I’m aware now, it comes in 5 flavors; Fruit punch, orange, sour apple, strawberry lemonade, and apple.

Ingredients

Let’s get down and dirty with what really matters- the ingredients. Before I start, I’d like to share a BIG positive here. The ingredients are listed individually and not blended into some proprietary blend!

Companies often blend ingredients together so we don’t really know how much of what ingredient is in a serving, thus not knowing if the more expensive ingredients are at an optimum amount. So props to Precision Engineered for that.

I know the ingredients list isn’t clear, but that’s the best I could find (I told you, there’s something mysterious about this company). We’ll go through the important ones, no worries.

1. Beta-Alanine (2,400mg/serving)

This ingredient is crucial in pre-workouts (PWO’s, hereafter). Studies that include supplementation of beta-alanine in test subjects show increase in muscle carnosine.

When our muscles undergo stress due to high-intensity exercise, hydrogen (H+) ions start building up and cause fatigue. Muscle carnosine helps defend against these hydrogen (H+) ions and act as a buffer, meaning you can workout harder and longer.

2. Arginine (1,500mg/serving)

L-arginine is a precursor for nitric oxide. When nitric oxide is released, the blood vessels expand, giving that vascular, veiny look. More blood can flow and bring oxygen and nutrients in quicker, helping to flush out toxin buildup. This prevents injury, improves endurance and improves overall performance. Sounds great? It is.

3. L-Citrulline (1,000mg/serving)

Increases the ornithine and arginine (sounds familiar?) levels in blood. This improves the nitric oxide formation in the body as well as the ammonia recycling system. You feel that intense, hellish burn as ammonia starts building up (err, calves, anyone?) and most people stop, potentially losing out beneficial reps. Again, you’re able to workout a lot longer than usual.

L-citrulline and L-arginine may make you feel better after a gruesome workout session. Increased blood flow helps with nutrient input into the muscle tissues, hence better muscle recovery.

4. Creatine HCL (1,000mg/serving)

Creatine increase the creation of Adenosine Triphosphate (ATP), which basically the body’s primary source of energy. The amount of creatine in PWO’s won’t do much for you, though. Manufacturers add them as fillers to make it seem like you’re getting a lot more than what you pay for.

Creatine is very well researched and has proven benefits, but to successfully consume is at the right doses, you may refer to this article.  Creatine HCl and creatine monohydrate are mainly the same product, don’t get worked up between the two.

5. Agmantine Sulfate (500mg/serving)

This compound is a derivative of l-Arginine and assists with the central nervous system function.

In the world of bodybuilding, agmantine sulfate helps with

• Improving muscle pumps
• Aiding mental clarity
• Improved intra-workout energy

6. Caffeine (200mg/serving)

Caffeine … The world’s most popular drug. All PWO’s have this, and usually at the same dosage. Many of us rely on this to keep ourselves awake and refreshed, but from a health and fitness perspective, there are many benefits of caffeine, such as:

• Accelerates fat-burning
• Releases β-endorphins, which makes us feel good during our workouts
• Increases endurance

Who Should Buy This Product?

I would categorize this as a product for those who are new to taking PWO supplements.  If you’ve got a busy, tiring schedule ahead of you and need to crush those weights in the gym at night, it would be a good idea.

PWO’s are known to be addictive at times, and the more you tolerate them, the more servings you would require. Do keep this in mind, and it’s best to stop consuming them if you don’t really need them.

If you’re pregnant, have nervous system issues or other underlying health issues, due consult a medical professional.

What Customers Are Saying

Based on the research I did, a lot of customers are satisfied with this product, despite not having a clear idea on who the manufacturer is.

Overall, they noticed an energy boost and a decent pump. Would have been better if the dosage of citrulline and arginine was higher, though.

Eric F on Influenster event went to claiming this product is everything Hyde is without the nasty side effects. If you’ve been in the bodybuilding world for a while, you would know Hyde is what stim-junkies go to for a crazy workout.

Generally, you’re not gonna get any side effect’s if you stick to one serving. If you’re going for two, you might expect jittering an a caffeine crash coming your way. Some people are also susceptible to tingling sensations around their body under high concentrations of beta-alanine, so always start small.

Price and Value

So, this product comes in two sizes; 17 oz (40 servings) and 8.5 oz (20 servings).

On Vitamin World, the 17 oz. would cost you $59.99, so it’s $1.49 per serving. The 8.5 oz tub costs $32.99, so it’s $1.65 per serving.

On a per saving basis, and compared to other PWO’s on the market I would say this product is considered slightly expensive, compared to the famous Cellucor’s C4 and BSN’s NO.- Xplode, both at $1.00 per serving. However, it’s not that bad, I’ve seen others go for $1.90 per serving.

BUT

I would choose this product over those two any day, as the other two are under dosed in a lot of crucial ingredients and contain proprietary blends, which sucks.

There might be better PWO’s out there I’m not aware of which are slightly cheaper, but unless you’re gonna get worked up about saving a couple of cents, I do think this is good value for your money.

Pros and Cons

[joomdev-wpc-pros-cons disable_title=”no” title=”Haymaker Pre-Workout Overview” button_text=”Get it now” disable_button=”yes” button_link=”” button_link_target=”_SELF” button_rel_attr=”dofollow”][joomdev-wpc-pros]

• It works!
• Improves workout performance
• No side effects for a serving
• Gives a decent pump

[/joomdev-wpc-pros][joomdev-wpc-cons]

• Can cause jittering, anxiety under large amounts
• Expect tingling sensations if more than one serving is taken
• Could be a tad bit cheaper

[/joomdev-wpc-cons][/joomdev-wpc-pros-cons]

Final Ratings

Mixability- 10/10

It mixes very well, so a full rating for that one. Just a couple of shakes with 8-10oz of water and you don’t have to worry about clumps stuck in your teeth.

Taste– 6/10

I heard fruit punch and sour apple tastes great! I can’t be certain on the rest because there are not many reviews on this, so I’m not gonna be too optimistic and give this a full rating.

Overall- 6.5/10

Is this slightly expensive? Yes. Slightly. But does it work? It’s a yes too, especially if your body is new to PWO’s. I really don’t see how anything can go wrong with this product.

I would like to give it a higher rating, but I just wish I could find more info on it’s manufacturer. Customer’s confidence is still key!

Before you purchase this product, do check out reviews of other PWO’s on the market here! It’s important to keep your nutrients right. You’re not gonna make any good gains no matter how hard you train if you don’t eat right. Here are tips on what to eat before and after a good workout to make sure you fill your muscles (and eventually your sleeves ?) with the right nutrients.

Photo Credit

Image by Pexels via Pixabay

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One way to define it is someone is considered obese when his or her body weight exceeds what it should be by 20% (MedicalNewsToday). The World Health Organization (WHO) defines it as the excessive fat accumulation that presents a risk to one’s health.

For adults, the ranges for overweight and obesity can be measured using the body mass index (BMI), a value that is derived from your weight in relation to your height. Though it is not an accurate representation of one’s body fat, it does give a rough idea on his or her overall fat composition and physical well-being.

The table below shows the values of the BMI reading and their corresponding categories:

BMI Values	Category
<18.5	Underweight
18.5-24.9	Normal
25-29.9	Overweight
30+	Obese

Besides BMI, another method to estimate body fat distribution and body fat percentage is via waist-to-hip ratios, skinfold thickness, ultrasound, and even magnetic resonance imaging (MRI).

Causes of Obesity

Believe it or not, there are multiple factors of obesity, and it’s not just overeating. Science has proven that genetics and illnesses can increase the chances of being obese.

Genetics

Genetics do play a role in obesity; however, it is quite rare. Monogenic obesity is a rare form of obesity, and it is because of spontaneous mutations in single genes. This is called a monogenic mutation. These mutations are found in genes that are instrumental in appetite control, food intake, and energy homeostasis. There are genetic syndromes, too, such as the Prader-Willi and Bardet-Biedl where obesity is commonly accompanied by mental retardation and reproductive anomalies.

Lifestyle

The growing trend of obesity isn’t exclusive to the western world. In many developing countries, obesity is growing at a steady rate. According to a study in the New England Journal of Medicine, 12% of adults and 5% of children in the world are obese[note]Gregg, E. and Shaw, J. (2017). Global Health Effects of Overweight and Obesity. New England Journal of Medicine, 377(1), pp.80-81.[/note]. High-energy foods are readily available, and they’re as convenient as ever. Unfortunately, a lot of us work regular nine to five office jobs and barely get any physical exercise done. When you’re self-reflecting, ask yourself these questions:

• Would you rather take the elevator than take the stairs three floors up?
• Would you rather walk to work rather than taking the car?
• How many times do you reach out for that chocolate-chip cookie jar in a day?

Obesity doesn’t happen overnight. Unfortunately, our bad habits and small chunks of laziness build up over time, and by the time you realize you’ve gained weight, these habits have been embedded into your lifestyle! If you’ve finally realized this, is time to stick to your fitness routine!

Overeating

Overeating is when one consumes more calories than he or she burns off, resulting in excess energy stored as fat. Unfortunately, most of us don’t realize this. In a study done to measure the calorie and portion increase in 18 recipes over time, it was found that in 18 recipes, 14 of those has seen an increase of calories by nearly 50% in a 70-year time span[note]Wansink, B. (2009). The Joy of Cooking Too Much: 70 Years of Calorie Increases in Classic Recipes. Annals of Internal Medicine, 150(4), p.291.[/note]. Portion sizes per serving in America are getting bigger, and so are the waistlines of the citizens.

Consequences of Obesity

Health Consequences

The link between obesity with cardiovascular risk factors, such as high cholesterol, high blood pressure, and diabetes has been well documented by science. For instance, a study from JAMA Cardiology concluded that overweight and obese adults between the ages of 40 to 59 had a 21-85% higher chance of developing cardiovascular disease, compared to those of normal weight adults[note]Association of Body Mass Index With Lifetime Risk of Cardiovascular Disease and Compression of Morbidity.[/note].

Type 2 Diabetes

Overweight or obese people add pressure to their body’s ability to properly use insulin in controlling blood levels. This is because the body needs to work harder in producing more insulin to transport the glucose into adipose tissue cells, which can lead to failure in insulin production.

Heart Failure

The extra weight an obese person puts extra pressure on the heart. During the “relaxation” phase of the heartbeat, or diastole, there is increased pressure in the heart. Over time, this can cause people to have heart failure symptoms.

Other common health consequences of diabetes include:

• Hypertension
• Stroke
• Sleep apnea
• Respiratory problems
• Osteoarthritis
• Liver disease
• Fertility issues
• Cancers (endometrial, colon, and breast)

The best way to reduce these chances is to lose that unnecessary fat!

Economic Consequences

Overweight, obesity, and the diseases associated with them have a significant impact on the U.S health care system economically, considering that an estimated 160million Americans are obese. Currently, estimates for the cost of obesity range from $147billion to $210billion per year. Medical costs that are linked to overweight and obese may include both direct and indirect costs.

Direct cause: Fees charged to the patient that may include preventive, diagnostic, and treatments that are directly related to obesity

Non-direct cause: Relates to morbidity and mortality costs. Morbidity is the income value lost due to decreased productivity, absenteeism, and bed days. Mortality cost is the value lost in future income, due to premature death.

According to Finkelstein et. al, obese adults spend 42% more than healthy adults for direct healthcare costs[note]Finkelstein EA, Trogdon JG, Cohen JW, Dietz W. Annual Medical Spending Attributable to Obesity: Payer-and Service-Specific Estimates. Health Affairs, 28(5): w822-831, 2009.[/note]. In the emergency room, the costs for patients with chest pains are 41% higher for severely obese patients, 28% higher for obese patients, and 22% higher for overweight patients, when compared to healthy-weight patients[note]Peitz GW, et al. Association of body mass index with increased cost of care and length of stay for emergency department patients with chest pain and dyspnea. Circ Cardiovasc Qual Outcomes, 7(2): 292-298, 2014.[/note].

Obesity Trends & Statistics

Researchers from the Institute for Health Metrics and Evaluation found that at least 2 billion people worldwide are either overweight or obese[note]Health Effects of Overweight and Obesity in 195 Countries over 25 Years. (2017). New England Journal of Medicine, 377(1), pp.13-27.[/note].  In America alone, there are more obese adults than ever. Researchers found that Americans make up about 13 percent of the world’s fat population, which is the greatest percentage from any country.

The graph below shows the increasing trend of obese American Adults from 2009 to 2016:

Source: NCHS, National Health and Nutrition Examination Survey

The following animated map first appeared on the Government’s CDC (Centers for disease and control) website. Unfortunately, it’s not available anymore on the original website.

Obesity Rates By State (US)

State	%
West Virginia	38.1
Mississippi	37.3
Oklahoma	36.5
Iowa	36.4
Alabama	36.3
Louisiana	36.2
Arkansas	35
Kentucky	34.3
Alaska	34.2
South Carolina	34.1
Ohio	33.8
Indiana	33.6
North Dakota	33.2
Texas	33
Nebraska	32.8
Tennessee	32.5
Missouri	32.4
Kansas	32.3
Michigan	32.3
North Carolina	32.1
Wisconsin	32
South Dakota	31.9
Delaware	31.8
Georgia	31.6
Pennsylvania	31.6
Maryland	31.3
Illinois	31.1
Virginia	30.1
Rhode Island	30
Arizona	29.5
Oregon	29.4
Idaho	29.3
Maine	29.1
Wyoming	28.8
Florida	28.4
New Mexico	28.4
Minnesota	28.4
New Hampshire	28.1
Washington	27.7
Vermont	27.6
New Jersey	27.3
Connecticut	26.9
Nevada	26.7
Massachusetts	25.9
New York	25.7
Utah	25.3
Montana	25.3
California	25.1
Hawaii	23.8
District of Columbia	23
Colorado	22.6

The post The Ultimate Obesity Guide appeared first on Gymshock - Supplement Reviews & Fitness Guides.

There are a variety of different Psychotic pre-workout supplements that you can buy, and they all come in different flavors, so that you can find the one that you like best. But, are these supplements really all they are cracked up to be? And do they live up to the hype?

In our experience, we’ve found that Psychotic pre-workout supplements are actually pretty great, and they are delicious too. In this review, we’ll be taking a look at all the things that we love about these supplements (and the things we didn’t really like too), so to find out more, keep on reading. 

What Is Psychotic Pre-Workout?

First, let’s take a quick look at what Psychotic pre-workout is. As we have said, Psychotic is a range of pre-workout supplements that are produced by Insane Labz.

Under the Psychotic range, Insane Labz offers a variety of different pre-workout supplements, including a range of flavors, and special edition supplements too. Across their range, the majority of their supplements tend to come in gummy form, rather than powder form.

This means that you can simply eat the capsule, rather than having to mix powder with other ingredients to make a protein shake. 

Like many pre-workout supplements, Psychotic is designed to work within 20 to 30 minutes of you taking the capsule. If you eat before taking the capsule, then it might take slightly longer for the effects to kick in.

Once this time has passed, you can then begin your workout, and you will likely notice increased muscle strength and endurance. This is because of the ingredients that are found in the supplements. 

One of the most popular types of Psychotic pre-workout supplement is Psychotic Gold, and this is actually the product that we have experience with. So, for this review, we will focus on this product. With that in mind, let’s take a look at the ingredients in these supplements. 

What Ingredients Are In Psychotic Gold?

Psychotic Gold Pre-Workout

Psychotic Gold is one of their most popular products, and it is easy to see why. This formula takes the original Psychotic formula and enhances it by including vascularity boosters. This means that your muscles will get access to more oxygen while you are exercising.

Psychotic Gold comes in a variety flavors, so depending on the option that you choose, the ingredients list will vary slightly. But, let’s take a look at the key ingredients in this formula.

The base formula of Psychotic Gold includes a range of ingredients, and that is why these supplements are able to provide such outstanding results.

These ingredients include Caffeine Anhydrous and Caffeine Citrus, Agmatine Sulfate, Rauwolfia Vomitoria Extract, Oxygold, Beta Alanine, DMAE Bitartrate, L-Citrulline, and AMPiberry.

Many of these ingredients are commonly used in pre-workout supplements, but what makes Psychotic Gold stand out from the rest is the presence of Oxygold and AMPiberry.

These ingredients are patented by Insane Labz, and they make it easier for your body to absorb the supplements, meaning you can feel the benefits much quicker. 

So, as you can see, the ingredients that are found in Psychotic Gold clearly make this product stand out from the rest. But something that you might see as a priority in pre-workout supplements is flavor, so let’s take a look at what Psychotic Gold tastes like. 

What Does It Taste of?

As we have said, Psychotic Gold pre-workout supplements are actually available in a couple of different flavors. In fact, there are 6 different flavors to choose from, so you can pick the flavor that appeals to you the most.

As Psychotic Gold are gummy supplements, you can really taste the flavor when you chew these capsules. So, what flavors can you pick from? Let’s find out. 

The most popular flavor of Psychotic Gold pre-workout is probably fruit punch. This is a flavor that is available across their range, and from our experience, it is absolutely delicious.

These capsules are full of fruit flavor, and it feels like you are giving yourself a treat when you chew one. That is why this flavor will always be our favorite. But what are the other 5 flavors? 

As well as fruit punch, you can also get Psychotic Gold in Piña colada, Cherry Bomb, Blue Punch, Gummy Candy flavor, and orange. So, as you can see, the flavors that this company offers are pretty wacky.

But, as well as being a little out there, they are also totally delicious, and it is one of the main things that make us such a big fan of Psychotic pre-workout supplements. 

How Effective Is Psychotic Pre-workout?

When talking about the effectiveness of pre-workout supplements, it is important to remember that these supplements are designed with different purposes in mind. While some supplements will target energy and muscle strength simultaneously, others will only target one.

Psychotic is one of the supplements that only targets one thing, and that is energy. 

So, if you want a supplement that will boost your energy, then Psychotic is incredibly effective. Not only does this supplement give you mental energy to carry you through this workout, but it also gives your muscles energy too.

This means that you might find that your muscles are able to take on a little more weight than usual if you use these supplements, even though these supplements are only targeting energy levels. 

We can only really measure the effectiveness of Psychotic against what it is supposed to do, and from where we are standing it does this pretty well.

In our experience, Psychotic Gold not only gives you enough boosted energy to get through your workout, but enough boost to get through the entire day. So, if you try this pre-workout, don’t be surprised if you find yourself suddenly ticking a lot of things off your to-do list too.

With this supplement, you can really feel the energy boost, and that is what makes it great. 

The Downsides Of Psychotic Pre-workout

But, even the best pre-workout supplements have their drawbacks, and Psychotic Gold is no different. It is important to remember that everybody will react differently to a pre-workout supplement, so these downsides might not affect you.

But, the main issue that we have with Psychotic Gold is that it can be pretty overpowering when you first start using it. Let’s take a look at why this is. 

There are 2 reasons why Psychotic can be a lot when you first try it. They are the ingredients and the flavor. The main ingredient that makes Psychotic rather overwhelming when you first try it is alpha yobamine, which is found in the majority of Psychotic products.

This is a pretty strong stimulant, so when you first start taking Psychotic Gold, you might notice that the boost in your energy is pretty severe. That is why we would suggest starting with a half portion, then building up as your tolerance improves. 

The other potential downside of Psychotic Gold is the flavor. As the flavors of Psychotic products are pretty wacky, it might take you a while to find the flavor for you, and along the way you might stumble across some nauseating flavors.

But, all in all, we would say that the benefits of Psychotic outweigh these costs. 

So, Is Psychotic Pre-workout Worth It?

In our experience, we would say that, yes, Psychotic pre-workout is absolutely worth it. This product is fairly reasonably priced when you compare it to other pre-workout supplements on the market, and you can often get it at a discounted price too. 

If you are looking for a pre-workout supplement that will give you an instant boost of energy, allowing you to get the best results out of your workout, then Psychotic is perfect. Within as little as 20 minutes of taking this supplement you will feel the boost in your energy levels, and your muscles will feel it too.

This allows them to perform even better, meaning that you can push yourself that bit further every time that you exercise. 

But, from our experience, the best thing about Psychotic is the flavor. A lot of pre-workout supplements taste absolutely awful, and it can make taking them a bit of a chore.

But, the flavors that Psychotic offer are outstanding, and even though some of them might not be for you, their range means that you will find a flavor that is right up your street. In particular, we would recommend giving the fruit punch flavor a try, because it is absolutely delicious, and very refreshing. 

So, yes, Psychotic pre-workout is absolutely worth it. Especially if you want a supplement that tastes great while also giving your body a real boost. So, we would definitely recommend giving this product a try if you are looking for a new pre-workout brand. 

The post Psychotic Pre Workout Review: Our Experience appeared first on Gymshock - Supplement Reviews & Fitness Guides.

In most cases, if not all, when there is talk about building muscle, it will be training for hypertrophy. In other words, train to get bigger, bigger biceps, triceps, glutes, quads, lats, calves, etc. The one thing kettlebells are known for worldwide is the kettlebell swing. The kettlebell swing is a ballistic exercise, usually used for cardio or endurance. It’s a known fact that you don’t get big from cardio or endurance exercises, and therefore the kettlebell is immediately dismissed as a tool to build muscle.

To build muscle you want to work slower, include more and longer rest periods, and work in the 6 to 12 reps scheme. Don’t take this rep scheme as gospel, because it gets more complicated than that, in fact, explaining how to program for building muscle is not what you’re here for today, so, I’m not going to complicate the matter and I will stick to what you came for, that is, the best kettlebell exercises for building muscle.

Taco Fleur – Kettlebell Expert

First, allow me to quickly introduce myself so you know why this scrawny looking old guy is talking about the best kettlebell exercises to build muscle. Because I can hear it already “See, I told you kettlebells don’t build muscle”. I’ve been swinging, snatching, and pressing kettlebells for over a decade, I have plenty of qualifications, I’ve swung a kettlebell 1/3 my bodyweight for 11,111 times, achieved rank 2 in Kettlebell Sport. I’ve got CrossFit qualifications. Enough about that, I just wanted to make it clear that I know kettlebells, and what I like to do with them. My goal is not to get big, but rather to be able to move and have the strength for other things I do. Getting big is a full-time job, and it’s not one I enjoy, hence, I’m not huge, but I would say that after having owned 3 gyms all over the world, trained over a thousand people, ran workshops, and certifications, that I would know what I’m talking about. Also, don’t confuse strength with big muscles. A small scrawny looking guy might be able to press a 32-kilo kettlebell with ease, whereas a huge awesome buff muscly guy might not.

So, with that out of the way, let’s dig into those kettlebell exercises that are going to give you the muscles you’re looking for.

Shoulder press.

Kettlebell Shoulder Press

This kettlebell exercise is to work the deltoids and everything around the shoulders. The target muscles for the shoulder press are the deltoids—there is a whole lot more that comes into play with this exercise—and all the muscles around the chest and back, some are for movement, and some are for stabilization. Due to the unilateral qualities of the kettlebell, you can literally press from all angles possible.

The shoulder press is usually performed in a standing position, this requires work by the legs, hips, and core. If you want to isolate the press more, i.e. focus more on the target area, then you can do this seated. However, when you perform this seated with nothing to rest against, again, you’re required to do something else in addition to the press, you need to pull yourself forward. Pulling yourself forward requires a lot of hip flexion, and also requires flexibility which might be lacking. So, if you want to make this easier, and you do, if you want better results, then you put something against the wall to rest against. You don’t want to rest against the wall itself, because then you’ll be pressing and the wall will be in your way. You can use a box jump or something else that’s not any higher than your shoulders when sitting down.

With this press, your objective is always to press without any momentum, if you’re using momentum you might as well be doing another exercise or you’ll need to go down in weight. However, this is not always true, it depends on what you got programmed, maybe you want to work on the eccentric phase (negative) of the press. Training the eccentric phase of the press can allow you to progress to heavier weights. Let’s say that you can’t press a 32kg strict, then you push press it up (or jerk it), and you work on slowly lowering it back into racking position. Even just getting the weight overhead and working on static overhead holds will help you progress with the kettlebell press.

Kettlebell shoulder press video:

Static overhead holds video:

If you want to incorporate variations of the kettlebell press, have a look at the following video which has over 50+ press variations, it also includes the seated press.

50+ kettlebell press variations video: 

Renegade rows.

Kettlebell Bent Over Row

This exercise targets the back, in particular, the rear delts, trapezius, and rhomboids. What it exactly works depends on the angle from which you row. The bent over row requires you to come into a hip hinge, and isometrically contract the glutes to keep the pelvis up, i.e. stay in the bent over position. This is great if you want to work the core muscles, but if you want to focus on the target muscles, then again, you want to bring in something to lean on. You can take a box jump or bench, and put your non-working hand on it. Like with the shoulder press, if you want to focus on a muscle group, then you want to work just one side with heavy weight.

With any row variation, the focus is always on the posterior muscles. This means that you do not want to be curling that weight. If the weight you’re using is too heavy, or you’re training to or past fatigue, then you’ll be starting to curl the weight, which is the opposite of rowing. A curl is where the hand comes towards the shoulders and engages the elbow flexors.

The closer you keep the weight into your ribs, i.e. shaving your ribs on the way up, the more you’ll be working your rear delts. The more you bring that elbow out and away from the ribs, the more you’ll be engaging the rhomboids and getting movement through the shoulder blade which would otherwise be static.

Kettlebell Floor Chest Press

This exercise targets the chest. It’s different from the bench press as you won’t be able to go deep, i.e. you won’t be able to go further than the floor with your elbow. This is a great thing because that angle can be cause for injury. Just like with the row, during the press you want to look at the angle between your elbow and ribs, the shorter this angle is, the more you’ll be working in the triceps press zone, which is a great exercise, but not what we’re working here. We want to focus on the chest muscles, we do this by increasing the angle to 90° max. Furthermore, we want to provide stability, instability is good if we want to train that, we don’t right now, because we want to focus on the target muscles. To provide stability you want to put your feet out a little wider and knees slightly toward each other, then you want to slightly press into the ground with your feet to provide a stable base, i.e. not have the body shift from side to side while trying to press the weight up. To get the weight in the position you need to assist with the other hand, from here you want the weight to remain directly above your elbow, and press up until the weight is directly above the shoulder.

Video: 

Kettlebell Racked Squat

This exercise targets the quads. As with all previous exercises, you want to remove the need to do anything else but focus on that which provides resistance to the target muscles. With this exercise you want to hold the kettlebells as close to your chest as possible, elbows tucked (if you can stay upright), or you can even rest the kettlebells on the shoulders, after all, what you want from the kettlebells is to provide additional weight to the squat, and not to tax the core more.

Video:

It’s All Relative

I have to mention that usually the weight of the kettlebell goes up to 48kg/106lbs, take two and you have 96kg/212lbs. There are companies producing kettlebells that weigh more, but in general, that’s the max weight. So, with that said, sometimes this is used as an excuse not to train with kettlebells for building muscle. But, honestly, to be able to handle that much weight you have to be really strong already, so, it’s all relative.

It’s Not The Greatest For Biceps

I’m not going to lie and tell you that kettlebells are great for bigger biceps. Yes, you can work with the kettlebell to train the biceps, but, it can become awkward and there is a steep learning curve figuring out where to hold it and what path to have it travel. Personally, I prefer to use chin-ups for the biceps, but if you’re in this to build the biggest muscles possible, grab something that is easier to hold, like the dumbbell.

Kettlebells to work the biceps video: 

Unilateral

The kettlebell has unilateral qualities, which means you can work with one kettlebell at a time, this is also true for the dumbbell. I mentioned that with one kettlebell you can focus more and lift heavier weight. However, this does not mean you should always be working with just one kettlebell, you’ll also want to pick up two kettlebells sometimes, and rather than maybe pressing 32kg in one hand, you might be able to press 30kg in each, and that’s fine. Working with two kettlebells can sometimes be easier, it depends on how strong your core is, if you got a weak core, then any torque from working with one kettlebell will make your training harder. Don’t go and take that info and work only with two kettlebells, as I said, you need to mix it up, you need to work on your core muscles, you need to work on those muscles that keep you upright, and that support the weight. Look at the whole package, don’t neglect what might look like insignificant areas to train, that will get you injured in no time.

Workout Plan

Now that we’ve gone through some of the best kettlebell exercises to build muscle, let’s look at putting all these awesome muscle growing kettlebell exercises together and create a great workout. Luckily for you, I’ve already done just that. If you watch the video I included, you’ll see a workout I put together using all of these four exercises mentioned. In the workout, you’ll be performing 1 rep every 8 seconds and then rest for the remainder of the minute. It works like this.

Every 8 seconds you perform one slow rep, that’s 6 reps in total per minute, and you rest the remainder of the minute. Perform the next exercise, continue until you’ve done all four exercises.

Following is a video of the workout. You’ll notice I’ve replaced the floor chest press with the chest push up. The floor chest press allows you to press more weight, but the chest push-up is a good alternative if you do not have the environment to lay on the ground.

Workout video: 

Conclusion

Four kettlebell exercises is not everything you need to get the job done, you need more, but if we only had room for two more exercises, then it would be kettlebell skull crushers to work the triceps, and pull-ups to work the lats. Yup, you can’t do pull-ups with a kettlebell, but it’s an exercise you should include in your training.

Training with kettlebells is a lot of fun, with this article I hope to have sparked your passion to discover more about kettlebells, because honestly, this is just the tip of the iceberg when it comes to kettlebell training. Hope to our paths will cross on your kettlebell journey. Stay strong.

The post 7 Best Kettlebell Exercises For Building Muscle appeared first on Gymshock - Supplement Reviews & Fitness Guides.

You’ve probably been consuming an array of pre-workout (PWO, hereafter) supplements that are just downright garbage and deserve to be in the bin, interested in switching product, or itching to get a brand new a tub for the first time. Whatever it may be, this article is for you.

Part 1 of this article will cover what ingredients are COMMONLY found in PWOs, and why you should care. This guide is suitable for beginners who want to learn about what they’re getting into in a simplified manner.

If you’re not into that boring mumbo-jumbo, click here to skip to Part 2, which is where I list out my hand-picked, best pre workouts of the year and review them!

PART 1: Get to Know Your Ingredients!

If you’re new to PWOs (or supplements in general), it’s important that you get the gist of the ingredients that are commonly found in these products.

No, you don’t need to memorize all the ingredients and chemicals, but it’s good if you’re familiar with some of the uses and benefits these main ingredients provide so that you can make your own product analysis in the future, and also experiment with different ingredient dosages that work for you so that you can slowly progress in the PWO supplementation ranks, because not all are created alike, as we will learn later.

This is crucial because a lot of companies, even the popular ones that have a huge marketing game going on have no problem in hiding or bundling all ingredients in their label, or what we call ‘proprietary blends’.

They get the added advantage in cutting costs by reducing the more expensive ingredients that work and replace them with cheap fillers that don’t do much, without you knowing the quantity of each ingredient. Ultimately, they get the big bucks and you walk out the store with a product that doesn’t even work. Pre workout powders can be expensive, but not all the time honest!!

Some of the products I recommend in Part 2 do contain proprietary blends, as most products on the market do. But worry not, the product’s I’ve hand-picked have listed their main and important ingredients and their respective dosage, except for one (Super Freak – I still think it’s worth mentioning) so you’re not missing out on anything!

Let’s get started!

• Caffeine

I can’t think of a stimulating PWO (yes, there are non-stimulant PWOs) that doesn’t have any caffeine. This ingredient is the world’s most popular drug because it downright works. An interesting fact about caffeine is that caffeine doesn’t “give you” the energy rush you get, it merely paves the way for other hormones such as dopamine to work. Well, I’m not here for the nitty gritty, you can learn more about it in this cool article.

The levels of caffeine in pre-workout powders vary, I’ve seen some dosed at 125mg, to some dosed at 400mg. Obviously, the ones with higher doses aren’t meant for beginners. This is because caffeine can give a lot of adverse effects if you’re not tolerant, such as;

• Insomnia
• Stomach irritation
• Anxiety
• Excess sweating
• Dizziness

BUT, under tolerable doses, caffeine will improve your workout performance. Caffeine has many awesome benefits besides keeping you from drooling at the office. The benefits include:

• Improves mood
• Accelerates fat loss
• Improves mental focus
• May decrease muscle pain

Because caffeine helps in accelerating fat loss by increasing your metabolism, caffeine is usually found in fat-burner supplements as well.

• Beta-Alanine

Beta-Alanine is a form of non-essential amino acid. That doesn’t mean it’s useless, it just means that our body produces enough of it and we don’t need to supplement it with our normal, day-to-day diet.

Why is beta-alanine important? Well, we’re all familiar with the fatigued feeling we get after in intense workout. A lot of this has to do with the acid build up in our muscles. Beta- alanine works with l-histidine to synthesize carnosine, which regulates the acidity of our muscle tissue.

Simply put, with beta-alanine supplementation, our body can synthesize more carnosine, therefore allowing us to surpass that fatigue threshold and improve our workout endurance and performance. The research behind this claim can be found here.

Other benefits of beta-alanine:

• Delays fatigue
• Has antioxidant properties

Too much beta-alanine can cause side effects, though. It’s common for athletes alike to experience tingling sensations around the skin, called paresthesia which usually occurs at the hands, face and behind the neck.

This usually occurs when beta-alanine levels in supplements exceed 800mg, which is very common even in the most basic of PWOs. The tingling sensations fade after a while. Most people tolerate it fine.

I have seen beta-alanine contents in PWOs ranging from 1.5-3.5g. I’m not surprised if there’s even higher doses of this stuff in a PWO. The beta- alanine dosages in our “Beginner/Intermediates” list don’t exceed 2g/serving.

• L-Citrulline/Citrulline Malate

Like beta-alanine, l-citrulline is a non-essential amino acid. Normally, the higher the citrulline content, the more vascular you become, and the better of a pump you get…you know, when your muscle swells up and you feel all that blood rushing into them.

This is because our kidneys convert l-citrulline into nitric oxide. Nitric oxide helps with vasodilation of your blood vessel, or layman’s terms, ‘relaxes’ your blood vessel walls, lowers the blood pressure and allows more blood to pass through. This is said to allow more nutrients into the muscles and expels unwanted waste products that can cause fatigue.

The benefit of citrulline malate over l-citrulline is that the addition of the malic acid, which allows better energy production as malate levels increase.

Benefits of l-citrulline/citrulline malate:

• Delays fatigue
• Reduces the chance of injury
• Gives good pumps – ego booster ?
• Provides more energy (Citrulline Malate)

Generally, taking supplements that increase nitric oxide count are regarded as safe and don’t have many side effects. However, some people do go through stomach discomfort when consuming too much of it. The PWOs I’ve listed in the “Beginners/Intermediates” should not give these side effects.

• Creatine

When speaking of creatine, people often get confused between creatine monohydrate, creatine HCL, micronized creatine, and so on … To be honest, I believe all of them are similar in terms of function and have very minimal differences between each other to make a difference. Yes, you can get creatine supplements on its own too. A lot of PWOs include creatine because it’s proven to be beneficial- at the right doses.

When our muscles are relaxed, normal aerobic respiration provides them with energy. Meaning, energy is formed involving oxygen. But when we go through intense workouts, this clearly is not enough.

The currency of energy in our cells is called adenosine triphosphate (ATP). When undergoing strenuous activity, aerobic respiration can’t produce enough of these to keep up with the energy demand and shifts to anaerobic respiration which produces lactic acid and causes fatigue. Your cells get energy quickly, but in an ineffective manner.

Supplementing with creatine helps in producing more ATP. This is beneficial because you can workout with higher intensity and longer, as your muscles have an abundant source of energy. It’s basically an energy bar for your muscles.

For creatine to REALLY work, I would recommend you to purchase a creatine supplementation and consume it for at least a week to “load” it. What you’re doing is saturating your muscles with creatine so that your muscles have a big, fat energy bank to rely on and you can reap the full benefits. The small creatine dosage in PWOs may give you a bit of an energy boost, but it’s not significant. There’s plenty of information you can get on creatine online, such as from this article.

Other benefits of creatine:

• Safe to use
• You look “fuller”- Creatine retains water in muscles
• Speeds up muscle growth
• Improves brain function- yes, our brain needs ATP too!

• Agmatine Sulfate

Agmatine sulfate acts as a nootropic, which are drugs, supplements or substances that enhance cognitive function. It’s a byproduct of L-Arginine, another type of amino acid that’s also found in many PWOs.

In bodybuilding, agmatine sulfate helps to increase nitric oxide production, hence allowing more blood to flow into the muscles, reduces fatigue, and you can workout longer and get better pumps.

PART 2: Our Top Picks!

If you’re looking for a PWO supplement in 2018, I understand that it can be very overwhelming. There are hundreds of products to choose from, each guaranteeing a bad-ass, muscle ripping gym session with laser like focus and gorilla strength packed in a dope looking bottle.

PWOs generally have the same ingredients, but no two PWOs are exactly alike. Some are targeted for more advanced lifters and stim-junkies, and many are targeted for beginner and intermediates. There’s no rule to saying you can’t buy one over the other, but for the sake of your own buying ease, convenience, and workout experience, I’ve decided to put these PWOs into two categories.

They are generally categorized according to their caffeine and beta-alanine dosages, as these two ingredients tend to cause side effects when taken in intolerable amounts. However, if you don’t agree with our top picks, feel free to check out other PWOs here.

Beginner / Intermediate 

• Cellucor C4
  
• Jacked Factory Nitrosurge
  
• Optimum Nutrition Gold Standard Pre Workout
  
• Pre Jym

Advanced  

• Pro Supps Mr Hyde NitroX
• Staunch Nation Pre Koala Freak
• PharmaFreak Super Freak

Beginner / Intermediate Pre-Workouts

• Cellucor C4

The first of the Cellucor C4 series came out in 2011 and Cellucor has been coming out with newer versions ever since. The C4 veterans have noticed the latest version is under dosed, unfortunately. This one comes with 150mg caffeine per serving, suitable for those who are new to PWOs and don’t have a high caffeine tolerance. To compare, a European Red Bull energy drink (250ml) only packs 50mg of caffeine.

C4 pre workout is packed with 1.6g of beta-alanine. It isn’t the most, but enough to keep you going and pushing through your limits!

Generally, C4 has received a lot of positive reviews from the bodybuilding community. The common complaint I notice is the lack of pump athletes get, and this may be attributed due to the fact there’s no l-citrulline and l-arginine in the mix.

Flavors

The flavors are great, however, with Strawberry Magenta rated the highest on Bodybuilding.com.  

List of Flavors:

• Cherry, Limeade
• Frozen Bombsicle
• Fruit Punch
• Icy Blue Razz
• Orange Burst
• Strawberry Margarita
• Tart Candy Explosion
• Watermelon

Pricing and Value

I would consider this product inexpensive. It’s not the cheapest you’ll get, but it’s not expensive, considering the quality of the ingredients. At $29.99 for 30 servings, you’ll be spending around $1.00 each workout, considering you only take one scoop. If you find yourself needing more, then you’re ready to switch to a much stronger product and save some money.

Pro’s and Con’s

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• Great PWO to start out with as a beginner
• Provides increased energy and focus
• Good range of flavors
• Trusted brand name

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• Seems like Cellucor is cutting corners with dosage
• Pump is not as good as some other alternatives
• Some have reported artificial color sticking on their tongue
• Slightly more expensive than comparable brands

[/joomdev-wpc-cons][/joomdev-wpc-pros-cons]

• Optimum Nutrition Gold Standard Pre-Workout

Optimum Nutrition (ON) has been around since the golden days of bodybuilding. World-renown for producing trustworthy products, it would be a shame if we didn’t have this on the list.

ON has guaranteed this product to be free of banned substances and ensuring that you have a safe and an enjoyable workout experience. It’s packed with 175mg of caffeine, 15mg more than the previous Cellucor C4. Another benefit of this product compared to the C4 is it contains 750mg of Micronized L-Citrulline, helping blood flow into the muscles and flushes toxins out, as well as giving you a so-so pump, but nothing significant.

I find ON’s decision to include the AstraGIN proprietary blend, a blend of two traditional herbs intriguing. Based on some searches, Panax notoginseng Extract MAY reduce muscle soreness after an exercise by relaxing blood vessels and improving blood flow. Unfortunately, there isn’t enough evidence to back this up.   

Overall, I’ve noticed the bodybuilding community to be satisfied with this product. The mixability is amazing, and the flavors are great.

Flavors

If you’re trying this product out, give strawberry lime a go. That’s highly rated! List of flavors:

• Blueberry Lemonade
• Fruit Punch
• Green Apple
• Pineapple
•  Strawberry Lime
• Watermelon

Pricing and Value

This product comes in two sizes: 30 servings ($28.99) and 60 servings ($48.69). The former would cost you $0.97/serving, the latter at $0.87/serving.

If you can’t decide on which one to choose, thinking it might not work for you, you can ask for samples from your local supplement store to test its effectiveness on you.

[joomdev-wpc-pros-cons disable_title=”no” title=”Optimum Nutrition – Overview” button_text=”Get it now” disable_button=”yes” button_link=”https://www.amazon.co.uk/Optimum-Nutrition-Pre-Workout-Supplement-Watermelon/dp/B00TFB0YX8” button_link_target=”https://www.amazon.co.uk/Optimum-Nutrition-Pre-Workout-Supplement-Watermelon/dp/B00TFB0YX8” button_rel_attr=”nofollow”][joomdev-wpc-pros]

• Reliable manufacturer
• Awesome list of flavors
• Improves workout performance

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• Under dosing on L-Citrulline
• Slightly expensive for the 30 servings

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• Jacked Factory Nitrosurge

This PWO keeps its ingredients list simple. If you’re looking for a good pump while not crashing on caffeine, this product is made for you. It has 3g of L-Citrulline to keep your blood rushing through your veins to give a good pump. Combined with 1.6g of Beta alanine, it will keep your working long and hard.

Jacked Factory keeps Nitrosurge interesting by combining L-Theanine with it’s 180mg of caffeine. L-Theanine works well with caffeine as it promotes relaxation and reduces anxiety, which are common side effects of caffeine. A study has shown that the combined affects of caffeine and L-Theanine is beneficial in improving performance on cognitively demanding tasks.

Another critical ingredient in this PWO is Betaine Anhydrous. Betaine is relatively new in the PWO game but it’s proven to be very beneficial. In fact, a study has concluded that after two weeks of betaine supplementation, college males were able to improve muscle endurance and improved the quality of their reps while doing squats, when compared to peers who had gone through a placebo. The study can be retrieved here.

I’ve been getting mixed reviews about this PWO, but most of it has been positive. Most people have experienced a good pump, mental focus, and an overall great experience. Betaine Anhydrous has been known to give a fishy odor, though. So you gotta keep that in mind the next time you want to train with a cutie you just met or you probably won’t see her around anytime soon.

Flavors

Cherry limeade is the most popular and favoured flavor between the limited two choices.

• Cherry Limeade
• Watermelon

Pricing and Value

This PWO is on the cheaper side, at $24.99 for 30 servings ($0.83/serving). Comparing this to the previously mentioned PWOs, this comes off as cheap.

Pros and Cons

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• The pump ain’t bad
• Improves focus and increases strength
• On the cheaper side compared to alternatives

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• Can give a fishy odor
• Only comes in two flavors

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• Jym Supplement Science Pre Jym

I would consider this as the best all-rounder pre-workout. Jim Stoppani, PhD in Exercise Physiology has packed this product with no B.S. ingredients.

He takes pride in kicking out proprietary blends, listing out front all the 13 hand-picked ingredients and their respective quantities at the ingredients list. Jim claims that this pre-workout is backed by solid science and decades of professional experience.

Pre Jym-comes with 300mg of caffeine, giving you great mental focus and energy throughout your workout. I listed this later down the beginners/intermediates list because you could get a bit of a buzz if you’re not tolerant towards high caffeine consumption. On one end, you have PWOs with less than 200mg of caffeine, and on the other you have those with 500mg of caffeine. This sits right on the fence Furthermore, it’s packed with 2g of beta alanine which is the highest compared to previously mentioned pre-workouts. Note, this PWO comes with 6g of citrulline mallate!! You’ll be more vascular, get insane pumps, and get a better workout.

One thing I found unique about this product is Jim went further by including Branched Chain Amino Acids (BCAAs) in this mix. It’s uncommon seeing BCAAs in pre-workouts as they are relatively expensive. Studies have shown that BCAAs can reduce muscle soreness, and the research can be read here. You may give this article a read to learn more about BCAAs and some of the benefits they may provide you during your workouts.

I personally think this is the best all-rounder PWO due to it’s ingredients dosage alone… and having a certified and trusted persona in the field who has years of bodybuilding experience as the founder helps with consumer confidence.

This product gets a lot of hype, and based on consumer reviews alone, most of them had great results. Common complaints are the flavors are just too sweet and the scooper is too big (not a deal-breaker, I don’t think)

Flavors

This PWO comes in a wide range of flavors. 8 to be exact, similar to Cellucor C4. Raspberry Lemonade seems to be the fans fav!

• Black Cherry
• Cherry Limeade
• Natural Island Punch
• Orange Mango
• Rainbow Sherbet
• Raspberry Lemonade
• Refreshing Melon
• Strawberry Kiwi

Pricing and Value

This product is expensive, at $37.99 for 20 servings ($1.90/serving) and $48.99 for 30 servings ($1.63/serving).

Pro’s and Con’s

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• All ingredients are backed by science
• Great for those looking for an upgrade
• Includes BCAAs!

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• Flavors are quite artificial
• One of the more expensive PWO’s!

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Product Comparison – Beginner PWO’s

The table below compares our 4 best beginner / intermediate PWO products. Each row highlights some important factors to take into consideration.

	C4	Gold Standard PWO	Nitrosurge	Pre-Jym
Caffeine	150mg	175mg	180mg	300mg
Beta- Alanine	1.6g	1.5g	1.6g	2g
Citrulline	Not mentioned	750mg	3g	6g
Price	$29.99	$28.99 - 30 servings $48.69 - 60 servings	$24.99	$37.99 - 20 servings $48.99 - 30 servings
Price (per serving)	$1	$0.97 $0.87	$0.83	$1.90 $1.63

Advanced Pre Workouts

Beginner lifters, if you are stubborn, be warned. You will be tempted to give these products a try, but keep in mind that the PWOs in this segment have at least 350mg of caffeine! Don’t take it if you think you won’t make it!

• Pro Supps Mr Hyde NitroX

This is popular amongst the beasts in the gym. Not to be confused the original favorite Hyde, this one does not contain the banned DMAA. However, this product is still loved by the hardcore bodybuilders and stim junkies.

This PWO is PACKED with 420mg of caffeine matrix. If it doesn’t work for you, you need to get yourself checked out. The “Hyde” PWO name has been around for a long time and has a special home in the bodybuilding community. It’s gotten amazing reviews all over. Unfortunately, it won’t give you the insane pump Pre Jym (previously mentioned) will, as it’s Citrulline content is much lower. This is also since you’ll be getting L- Citrulline instead of Citrulline Mallate, which isn’t as effective with giving you the pumps!

So far I’ve never read about any complaints regarding mixability. You need to be careful with this product, though. If it’s your first time, start with half a dose. Someone mentioned getting hot flushes and developing red spots all over his body. This could be a rare occurrence, as we couldn’t find any similar complaints. Just proceed with caution!

Some of the positive reviews on Bodybuilding.com:

“I’ve hit so many PR’s with this supplement”- ShaunFletcher7

“This is the good old, 2018 versiod of Jack3d. Not for the feint of heart.”– Melfqw

Flavors

Out of all the PWOs listed, this one comes with the most flavors. If it’s your first time, try out the Blue Razz Popsicle, they say it’s the best!

List of flavors:

• Blue Razz Popsicle
•  Cherry Popsicle
• Cotton Candy
•  Lollipop Punch
• Orange Slice
• Peach On!
• Pixie Dust
• Red Fish Candy
• Sour Green Apple
• What-O-Melon

*For 30 servings bottle. The 15 servings don’t have these many flavors.

Pricing and Value

$17.99 will land you 15 servings ($1.20/serving). Slightly expensive, but good value if it’s you’re  first time trying it out and might back off after a few tries.

$29.99 gives you 30 servings ($1.00/serving). For the intensity it brings, I’d say it’s a home run. Most likely (and hopefully) you’ll only be taking a serving.

Pro’s and Con’s

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• The intensity is off the walls
• Good range of flavors
• Good value for money

[/joomdev-wpc-pros][joomdev-wpc-cons]

• Reports of some bad side effects
• Wouldn’t recommend this for beginners

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• Staunch Nation Pre Koala Freak

Co-founded by popular Australian bodybuilder and social media influencer Calum Von Moger, I can tell you this PWO isn’t just hype.

The ingredients label is listed in such an organized manner, I actually love reading it. It comes with 360mg of caffeine, nothing impressive compared to Mr Hyde NitroX. But what makes it special is it’s packed with a whopping 6g of Citrulline Mallate, 750mg of Arginine AKG, 750mg of Agmantine Sulfate, and 100mg of L-Norvaline. You’ll be getting pumps so insane you’ll probably need to train with an oversized shirt!

I’ve been getting mixed comments about this. Many have complained that it tastes awful and mixes badly. But many don’t care about that and are willing to buy whatever works and this does the job. Down it and get ready for a sick workout! As for side effects, I’m surprised many haven’t experienced any jitters, considering the potency of the ingredients.

Flavors

Compared to the previous PWOs, this one has received a lot of negative comments regarding flavor. However, Peach Mango has gotten decent reviews!

List of flavors:

• Pina Koala
• Peach Mango
• Aussie Apple
• Blue ‘Baz’berry

Pricing and Value

On Amazon, this retails at $49.00 for 30 servings ($1.63/serving). This is expensive, similar to Pre Jym. If your budget is tight, I would skip this one, but do consider the transparency of the ingredients and it’s potency. You don’t get quality for cheap!

Personally, I think this is good value for money if flavor and mixability is a very minor issue for you. Save up a little bit more for this and I don’t think you’ll be disappointed!

Pro’s and Con’s

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• Sick pumps
• High quality ingredients
• Not many reported side effects

[/joomdev-wpc-pros][joomdev-wpc-cons]

• Bad mixability
• Flavors aren’t too extensive
• A more expensive product!

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• PharmaFreak Super Freak

A serving of this is loaded with +/-400mg of caffeine. The manufacturers recommend you take half a serving. It is also boosted with an adequate amount of L-Tyrosine to improves focus as well as plenty of herbs and vitamins which act as vitamins as well as mood and performance enhancers.

Most of the reviews did mention 400mg of caffeine was too much for them, so ½ serving – ¾ serving was the sweet spot. Mind you, this product isn’t meant to give good pumps. It’s just for intense energy and focus.

Surprisingly, from the more reliable reviews I’ve studied, caffeine crashes are rare, and the energy was strong and relatively smooth. The biggest con to this product, I think, is the lack of transparency in the ingredient label. However, just based on caffeine content and positive feedback alone, I think this is worth mentioning.

Some of the side effects include itchiness, increase in heart rates and excess sweating. Do note that this product contains Betaine Anhydrous, so you may experience a fishy odor after consuming this.

Flavors

Customers have mentioned that the flavors taste great! They mix easily after a few shakes.

List of flavors:

• Tropical Fruit Punch
• Pineapple
• Grape

Pricing and Value

This product sells for $49.99. If you take a half serving, it will land you $1.25 per serving. Slightly expensive, but for the good flavors and intensity you get, it’s good value to me. Experienced lifters recommend taking ½- ¾ of a full serving, so the price varies that way.

Pro’s and Con’s

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• Good energy curve
• High intensity product
• Good flavor and mixability

[/joomdev-wpc-pros][joomdev-wpc-cons]

• Can cause side-effects
• Pumps aren’t good
• Lack of transparency on the label

[/joomdev-wpc-cons][/joomdev-wpc-pros-cons]

Product Comparison – Advanced PWO’s

The table below compares our 3 best advanced pre workouts. Each row highlights some important factors to take into consideration:

	Mr Hyde NitroX	Pre Koala Freak	Super Freak
Caffeine	420mg	360mg	400mg
Beta- Alanine	2.5g	3.2g	Not mentioned
Citrulline	0.5g	6g	Not mentioned
Price	$17.99 - 15 servings $29.99 - 30 servings	$49.00 - 30 servings	$49.99: 20-40 servings
Price (per serving)	$1.20 $1.00	$1.63	$1.25 $2.50

Useful Resources

1. Acute effects of a commercially-available pre-workout supplement on markers of training: a double-blind study (click here.)

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First of all, I want to congratulate you on actually making it a point to do some cardio.

Some of you reading this might love cardio because of its therapeutic effects and health benefits. Whereas, some are on the other end of the spectrum – liking memes on “F cardio”.

Cardio. The battle is real. 

But you have found good reasons to ease your way into getting some cardio done.

Either way, you’re on a journey to make the best out of every cardio session.

Is Pre-Workout Before Cardio a Good Idea?

We all know how effective pre-workout is for going HAM and lifting weights. What about cardio? Do I need pre-workout? If I do, which active ingredient should I look out for? And most importantly, is it bad for me?

In this article, you’ll get your answers to:

• What are the different types of pre-workout supplements and their evidence-based benefits
• Does Vitamin B help in Pumping Up for Your Cardio Workouts???
• What are the 2 types of cardio and which pre-workout supplements suits them best
• Why you might want to consider NOT taking pre-workout supplements for cardio

Different Types of Pre-workout Supplements

At the mention of pre-workout, many of us would think of some powdered supplement or even a canned beverage that contains caffeine and other stimulants.

We have man-made pre-workout options with varying active ingredients. We’ll be looking the top 5 that you might find familiar. Then, we will see how the different types of pre-workout supplements can help to boost your performance in different ways.

Without further ado, let’s get into it.

Creatine

Sprinting is a good power-related cardio activity.

Creatine here is a go-to for many – newbies and experienced athletes alike. A recent 2017 research has shown over that creatine is great for improving strength and power-related performances.

The same study adds that it facilitates in muscle recovery, injury prevention, and thermoregulation (as the name suggests, regulating your body’s core temperature so you don’t get cooked inside out or, frozen for the matter of fact) as well.

Another study in 2015 also resulted in individuals who took creatine to show improved lower limb strength for short duration activities (< 3 minutes).

Caffeine

If you need caffeine to wake up and head to work or school, you’ll probably figure that it’ll be necessary for a bout of cardio.

Right… Not the wisest thing to do.

Caffeine is a stimulant that increases your heart rate, alertness, power, and endurance.  It’s prowess to boost up your energy levels is actually suppressing the antagonist molecules, called melatonin in your brain. Melatonin makes you feel sleepy and lethargic. Caffeine increases alertness by blocking out melatonin from telling your brain that you should take a nap.

Beta-Alanine

A type of amino acid that assists you by increasing your tolerance to lactic acid build-up in your muscles. Lactic acid build-up causes muscle fatigue and results in having to stop the exercise once your threshold is reached.

Research from a prestigious journal in 2015 shows that beta-alanine can help to improve performance by helping you last longer as it buffers the lactic acid build-up. Thus, prolonging the time before you reach your threshold and eventually, stop your exercise.

Beta-alanine is a precursor for carnosine synthesis in the body. Excess beta-alanine in your body can help in producing carnosine.

Why’d you want carnosine in the first place?

Well, research has shown that carnosine acts as a buffer against lactic acid build-up. Lactic acid is notorious for causing muscle fatigue, leads for legs and, unbearable painful sensations. This is due to the hydrogen ions.

Lactic acid build-up causes muscles to feel pain and heavy thus, ceasing the exercise.

With carnosine, the build-up is slowed down thus, increasing your endurance performance.

BCAAs

Must have heard about this raved-over supplement, haven’t you? You might even use it on a regular basis as well – always on the gain-train, aren’t ya?

BCAAs is an acronym for branched-chain amino acids and it primarily contains three types of amino acids that are vital in muscle building and are on the list of nine essential amino acids A.K.A we can’t synthesize it and need to consume from external sources.

The three amino acids are leucine, isoleucine, and valine.

Research has shown that BCAAs can improve your running endurance performance, help to reduce both mental and physical fatigue, and even aid in lessening muscle aches after running and weight training. Plus, BCAAs has muscle building properties too.

Nitrate

Okay, maybe Nitric Oxide would ring a bell for some of you. Yes, no, potato?

Beetroots are natural sources that are high in nitrate.

A quick intro on nitrate – it is found in vegetables like spinach, turnip, and beetroot. Nitrate or its consumable form, nitric oxide is taken to help in increasing blood flow. Increasing blood flow can assist in giving you a better performance with activities related to endurance.

Vitamin B helps in Pumping Up for Your Cardio Workouts???

I’m sure you’ve heard how vitamin B-complex helps in giving a lift in your energy levels.

This, however, is only true for those who are deficient in vitamin B. If you’re on the healthy side and follow a wholesome and nutritious eating lifestyle, the extra water-soluble vitamin B would simply be passed out through urination.

Bye-bye Bs!

NO, you’re lying. I get some kick from drinking energy drinks that contain vitamin B!

Yes, I feel it too. I love my energy drinks and I do feel the “kick” too. But, it may be due to the other stimulants such as caffeine, guarana, and ginseng as research has proven so.

Reading the nutritional label for the energy drinks can help you make
a better decision on your pre-workout.

Densie Webb Ph.D., R.d., mentions that vitamin B does not directly provide you with energy. Energy comes from only the three macronutrients namely, carbohydrates, proteins, and fats. However, vitamin B does help to convert these energy sources into Adenosine Triphosphate (ATP) in the presence of oxygen that takes place in the mitochondria.

ATP is the currency for energy in our body. Your muscles require ATP to contract and pull the bones to create movement – like scrolling down while reading this article.

2 Types of Cardio & Which Pre-workout Supplements to Use

I think you’ve probably caught on a pattern on the benefits of pre-workout supplements – it’s either to increase your endurance, boost muscle building capabilities or, get Zeus to grant you strength and power.

Let’s take a look at the two types of cardio and which pre-workout would give you the edge that you desire.

LISS: Low Intensity Steady State

This is the opposite of the popular HIIT cardio that we all know and “love”.

LISS exercises are like brisk walking, jogging, cycling, swimming, etc. But, done at the 60 % heart rate where it is known as the “fat-burning zone” and, for at least a 20-minute duration.

The goal of LISS cardio is essentially for health and well-being. Or, if you really detest cardio but are trying to make it part of your life right now, LISS would be a good start as compared to HIIT. It also helps to train your cardiovascular system and endurance.

Thus, you don’t require much power, strength, or even caffeine to be more alert or awake. Just don’t trip over your leg while you’re on a jog.

Pre-workout Supplements for LISS Cardio

• BCAAs
• Nitrate

Both of these pre-workout supplements aim to help you increase your endurance thus, it’s very suitable to help you maximize your LISS cardio sessions. By maximizing your LISS cardio sessions, you’ll be able to last longer or, endure more thus, more work can be done.

Increasing endurance can be seen in two ways. They are lasting a longer duration and, being able to work at a slightly higher intensity.

HIIT: High Intensity Interval Training

HIIT is king when it comes to fat-loss. Many might have an aversion for this sweat-busting alternative but isn’t sweat the tears of fats?

The HIIT cardio is known for its fat-loss benefits together with maintaining or even building your muscles. Contrary to many opinions on not being able to build muscles and lose fats simultaneously, HIIT begs to differ.

Research has shown that HIIT exercises not only can help you with fat loss and muscle building at the same time, it can also improve your cholesterol levels, regulate your blood pressure levels, and inflammatory markers (risk of stroke, acute coronary symptoms, and heart diseases).

HIIT exercise poses a greater challenge because it will bring about more metabolic stress as opposed to LISS. The nature of HIIT is fast, powerful, and all-out for a short interval then, taking a short break. This is repeated several times.

Oh, how true is this?!

Exercises can include sprints, plyometric (jumping activities), commando push-ups, burpees, and the list goes on. However, as mentioned, the execution of these exercises has to be all-out (!)

Hopping onto the HIIT bandwagon is a pretty demanding thing to do because it requires 100% effort for each and every rep/second of the workout. The goal of HIIT would be to generally lose fats, build muscles, and increase power, strength, and even muscular endurance.

Pre-workout Supplements for HIIT Cardio

• Creatine
• Caffeine
• Beta-alanine
• BCAAs
• Nitrate

All of the discussed pre-workout supplements aim to help you increase your power, strength and, endurance thus, all of them are suitable to help you maximize your HIIT cardio sessions. By maximizing your HIIT cardio sessions, you’ll be able to last longer or, endure more at an even higher intensity.

Why You Might NOT Want to Take Pre-workout Supplements for Cardio Sessions

Don’t Need It At All

Unless you’re running miles after miles, like a marathon, pre-workout supplements aren’t the most important thing on the list.

The demand of LISS just isn’t too much that a medium-sized banana can’t help you with. It’s always best to rely on strong willpower and natural sources of energy and, LISS is one of the types of exercises that doesn’t call for a pre-workout supplement.

That being said, if you really need some “oomph” for the LISS cardio session, you can consider BCAAs and Nitrate as sources of pre-workout supplements.

The Type of Runs You Don’t Want

HIIT might be a better fit for pre-workout supplements to make a difference in the quality of your workout. Due to the strenuous and challenging requirements, a pre-workout supplement may seem like a helpful pump.

However, watch out for the runs!

No, not running – the activity. The ones that make you run straight to the loo.

Sugar-Filled – There Are Better Options Out There, Really

There are some pre-workout mixes that come in liquid forms, either canned or bottled. Those pre-made concoctions are usually sugar-filled (always good to take a look at the nutritional label).

They’re like the carbonated sweet drinks that we only drink during cheat days, but with either added stimulants such as caffeine, guarana, ginseng, etc. to give you the extra boost.

Money

Save your money and invest in a bunch of bananas instead (don’t know why bananas seem to be especially important in this article but, they are awesome sources for quick-releasing energy).

However, if you already have a container of pre-workout powder, it’s totally cool. Save that scoop for weightlifting days instead. They’ll be put to better use than consuming them for LISS cardio.

On the other hand, HIIT cardio can be a good time to utilize the “power-powder”. Just don’t forget about the caution on its side effects like diarrhea.

Conclusion

Pre-workout isn’t bad before cardio sessions because it does come with ergogenic effects that help boost the quality and performance, be it LISS or HIIT cardio.

However, it’s always better to go natural as the side effects like diarrhea, halfway through your workout is minimized.

Bananas here probably needs a little more time to ripen.

I’d recommend you to go natty and take a banana instead.

The post Pre Workout Before Cardio – Is it bad for you? appeared first on Gymshock - Supplement Reviews & Fitness Guides.

Testosterone (T) is a steroid hormone released from the Leydig cells of your testes. It is a natural anabolic hormone made from cholesterol and it has both anabolic and androgenic effects as well as a strong influence on sexual characteristics.

• Anabolic – muscle mass, strength, endurance and stamina, bone mass
• Androgenic – voice deepness, jawline and body shape
• Sexual – sperm count, erection strength, body hair

How is Testosterone Regulated?

As puberty age approaches you get a surge in testosterone production. From there you enjoy high levels of the anabolic hormone until your early thirties, when production begins to slow down again.

The way that T is regualted is complex but understanding just the key points helps plan effective ways to keep your levels topped up as you enter later years.

The hypothalamic-pituitary-gonadal axis

It all starts with an area of the brain called the hypothalamus. This gland is like a master computer, keeping an eye on what’s happening in your body, from your big toe to your adrenal glands; and of course your testes.

When your hypothalamus realizes that testosterone levels are running lower than normal it releases a hormone called GnRH. This messenger hormone acts as the first point of a chain of communication.

GnRH makes it way south to the pituitary gland which is located just below the hypothalamus. It’s only a short journey but important in stimulating the pituitary to release its own hormone called luteinizing hormone (LH).

Once your pituitary gland has received its wake up call from the the hypothalamus, luteinizing hormone pulls up its socks, puts on its running shoes and makes its way through your body down to your testes. Luteinizing hormone is pretty much like the medieval messenger, delivering the wax-sealed scroll to the testes.

And from there, your Leydig cells use luteinizing hormone as a slap around the face – it uses the message from the pituitary gland to pump out testosterone into your bloodstream, ready to be taken up by your muscles and other tissues.

Total and free testosterone – what’s the difference?

When you have your T levels measured you’ll get two readings – free and total.

Total refers to all of the testosterone released into your blood. In post-puberty men a normal figure would be between 300-1000 ng.dL.

Free testosterone refers to the blood T that your body can actually use. They are different because some of the total T is bound to two proteins – one called SHBG and another called albumin.

When bound, this testosterone becomes unusable – it’s essentially imprisoned by these proteins and won’t let your body use it.

Normal free T levels vary by age but fall somewhere around 207-428 pmol.L.

Low Testosterone and its many side effects – from muscle mass to fat mass

As we’ve already suggested, once you hit your thirties your body doesn’t produce as much testosterone as it used to.

This is because there’s a slow reduction in luteinizing hormone production so your Leydig cells just don’t receive the stimulation that they’re used to.

Not only that – there’s an increase in SHBG levels, with the protein grabbing more free testosterone, therefore leaving less available for your tissues to use.

All-in-all your body just can’t produce the amount of androgens it used to. Your once magnificent androgen levels begin slowly but surely to slop away.

And with this comes a number of side effects.

• Loss of muscle and bone mass
• A rapid increase in belly fat and gynecomastia (man boobs)
• The risk of metabolic, cognitive and vascular disease goes up sharply
• Non-existent libido, sex drive and stamina
• Loss of energy and vigor

Hypogonadism – a clinical diagnosis

Once your T levels fall below 300 ng.dL you are clinically hypogonadal – you have low testosterone levels.

But you can fight back.

The thing about hormones is they act in a dynamic way. And this mean that you can mold, adapt and shift them around with just the right stimulus.

And that’s where a high-quality testosterone booster comes in

How Could a Testosterone Booster Benefit An Ageing Man?

Although you’re entering your wisest years, you don’t have to lay down and let ageing take over. You can fight back, hard.

Being active and eating well go a long way to preserving vitality, functional ability and even your physical conditioning.

But get your hormonal balance right and you’ll not only live longer; you’ll live better too.

Here’s how a testosterone booster can help.

Helps to keep body fat down – especially belly fat

One of the major killers is heart disease. And with the primary risk factors including obesity, diabetes and high cholesterol, it’s important that you do all you can to limit the risk.

A lack of testosterone will definitely lead to weight gain. If it’s not happened yet then you;re lucky – but it will come.

That’s because androgen hormones help to divert incoming calories into making new muscle cells, rather than being stored as fat.  But as soon as the protector has its back turned, you’ll quickly begin to store more and more fat.

And it’s a two-way street as well. As you get fatter your T levels go down, and as your T levels decrease, you store more calories as fat.

It’s a downward spiral which is difficult to get out of.

Being overweight or obese can quickly be reversed by bringing androgen levels back to normal [1].

And you’ll specifically reduce belly fat too.

Belly fat contains the female hormone estrogen. And estrogen is especially good at grabbing testosterone from your bloodstream and converting it into even more estrogen via a pathway called aromatization.

But elevate your testosterone levels and you’ll quickly block estrogen, leading to rapid reductions in belly fat and the re-emergence of those rippling abs you had in your twenties.

Builds more muscle and strength

There isn’t a man alive that doesn’t want just a bit of muscle. Granted, you might not be interested in standing on stage at the Olympia, but just enough muscle to show the women your toned arms and broad shoulders is definitely high on your priorities.

Testosterone regulates protein synthesis – the act of making new muscle cells.

That means that the higher your natural hormone levels, the easier it is to grow athletic, functional muscle.

As you age you naturally lose muscle mass – a condition called sarcopenia. If not corrected, this can lead to:

• Loss of strength, mobility and functional independence
• Increased fatigue and loss of energy
• Elevated risk of obesity and metabolic syndrome
• Decreased bone mass and increased risk of osteoporosis

There are numerous studies that show supplementing with natural testosterone-boosters (and were talking about natural nutrient based products, not anabolic steroids) leads to significant muscle growth.

Nutrients such as vitamin D3, magnesium and zinc have all been shown to stimulate muscle protein synthesis by ramping up T concentrations, as well as strength, endurance and power too [2].

Combine a testosterone booster with strength training and the results will be amazing.

Ramps up your libido and sex drive

As you age you;re much less likely to want to spend an evening between the sheets with your loved one.

But if you want to reclaim the vigor, drive and performance that you once had, a testosterone booster is the way forward.

Studies show that low T is directly related to desire, but bringing hormone concentrations back to normal leads to an increase in not only libido, arousal, erection strength, stamina and ‘number of pleasurable sexual episodes’ [3].

References

1. Pellitero, S et al. Hypogonadotropic hypogonadism in morbidly obese males is reversed after bariatric surgery. Obes Surg. 2012; 22(12): 1835-42
2. Marantes, I et al. Is vitamin D a determinant of muscle mass and strength? J Bone Miner Res. 2011; 26(12): 2860-71
3. Kent, A. Testosterone and sexual desire. Obestet Gynecol. 2009

The post 3 Top Benefits of Testosterone Boosters for Older Men appeared first on Gymshock - Supplement Reviews & Fitness Guides.

With their supplement, Pure Testo. Pure Testo is a natural testosterone booster with simple branded and a fairly good looking uncomplicated formula.

The price isn’t too expensive either and it’s doubtful that this product will break the bank. But the main question is what level of testosterone boosting effects can you expect from this supplement.

Will Pure Testo work as well as other market leaders or is it a cheaper product for a reason?

MuscleFood Pure Testo Ingredients

MuscleFood’s Pure Testo is a completely natural testosterone booster. Which is a good start.

You get a high serving size of some key nutrients and minerals that are linked to an increased amount of hormones.

This testosterone booster does have some similarities to our number #1 testosterone booster. However the formula is lacking one essential ingredient for an increase in testosterone production.

Vitamin D.

But in terms of other ingredients the dose is OK and the effects should be fairly good.

It’s good that you can see individual doses of ingredients. As proprietary blends in supplements can cause negative side effects at the wrong doses.

D-Aspartic Acid

An ingredient that helps with the bio synthesis of protein and help in the production of testosterone too.

This is an amino acid and has been used by bodybuilders for long periods due to it’s positive effects. It can cause side effects though so be cautious.

Oyster Extract

Contains a huge amount of minerals that support testosterone. Namely zinc and magnesium. But it’s benefits don’t stop there.

Oyster extract at the right dose is good for libido and other benefits too.

Magnesium

Play a major role in hormone levels. If you are deficient in this mineral you can see a decrease in testosterone levels. That’s why it’s absolutely essential you get enough in your diet.

Zinc

As with magnesium this essential mineral affects many major bodily processes, but importantly plays a large role in the healthy production of sex hormones. It’s essential you don’t skimp on this ingredient. Particularly if you are training hard.

Fenugreek

Generally supplemented for libido, fenugreek has a few other effects on the body, like glucose metabolism. Among others.

This is a well studied and proven herb when it comes to building up testosterone levels and something that is essential in any testosterone booster you buy.

MuscleFood Pure Testo Dose

MusleFood have opted for a massive 5 capsule serving size with Pure Testo.

This gets you a good amount of d-aspartic acid and some other key nutrients. But MuscleFood Pure Testo is lacking in some other important areas, so 5 capsules might not make up for this.

Generally with a testosterone booster though, a spread serving is beneficial. This stops large amounts of certain ingredients being wasted by your body as you can only breakdown limited amounts.

However, 5 doses can be a little annoying to remember. So we’d advise setting an alarm just to ensure you are always taking your testosterone booster!

MuscleFood Pure Testo Side Effects

This testosterone booster looks to be pretty side effect free. Which is a good thing.

One ingredient you should be aware of though, is d-asapartic acid. This can cause stomach upsets and other internal problems if the dose is too high.

The best way to combat this is to always have a meal or snack before you take the supplement.

By combining the daa with meal times, you also remember that just as you are eating, you can take your supplement.

Does MuscleFood Pure Testo Work?

Yes it will. But not to the effect of some of the bigger and better known testosterone boosters do.

Pure Testo has a great combination of testosterone boosting ingredients that will result in a better anabolic environment and provide some recovery benefits if you are training hard too.

One area it’s lacking in is the vtiamin d. This is an absolutely essential ingredient for anyone looking to boost up their test levels and there isn’t any in Pure Testo.

Most other premium testosterone boosters will contain a high amount of vitamin D, which will lead to more energy, and testosterone.

Where to buy MuscleFood Pure Testo?

You can buy MuscleFood Pure Testo directly from MuscleFood only.

It cost’s £25.00 for a months supply which isn’t too expensive. However it is missing some key testosterone boosting ingredients and is slightly under dosed.

If you want to check out Pure Testo yourself then you can head to MuscleFood here.

MuscleFood Pure Testo Review Conclusion

We like this product and it contains a good amount of some absolutely essential testosterone boosting ingredients.

What’s more, it will provide some good benefits as a testosterone booster. BUT…

One big area MuslceFood have missed out on is the use of Vitamin D.

This is a heavily researched and essential ingredient when it comes to boosting testosterone levels and something you should absolutely be looking for withing a supplement.

The post MuscleFood Pure Testo Testosterone Booster Review appeared first on Gymshock - Supplement Reviews & Fitness Guides.