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Recommended Supplements
By: Gary Matthews
There is a lot of confusion about supplementation, how to use, what to use and how much to use, Here you will find best supplements that will provide you with the knowledge to build muscle, burn body fat, have more energy and have a quicker recovery from training stimulus. Remember that supplements do not replace proper diet and exercise but when used with the right training program will help you make faster progress towards your goals. Please remember that before taking on a training and supplementation program and if you are on medication always consult with your physician first. Weight Gain and Strength Creatine monohydrate Creatine was introduced to the market place some seven years ago and has since become the most popular bodybuilding supplement of all time. Creatine can significantly increase lean muscle mass, improve performance, increase energy levels and speed up recovery rates. Creatine also stimulates the uptake of amino acids in the proteins, which means that the more that it's used the more muscle that may be grown. No wonder athletes who use it have such of an edge over those who do not. Creatine has the effect of super-hydrating muscle cells with water and it also enhances muscle growth making muscle fibres bigger and stronger. Another unexpected benefit attributed to creatine was discovered as well: creatine accelerates fat loss, while building lean body mass! Dosage; A loading phase of 20grams a day for the first five days then a maintenance phase of 5grams a day from then on. Whey Protein isolate The highest yield of protein currently available and is extracted from milk. It is a top supplement for athletes because of its high proportion of amino acids that are used for building muscle tissue. It is also high in potassium, which is essential for muscle growth. Whey protein is also an antioxidant and a good immune system builder. Whey protein is good because a good intake of protein balances blood sugar levels, when the blood sugar levels stay balanced, you are not as prone to rampant eating and have more energy and greater fat loss. Very important and must use supplement for bodybuilders and dieters alike. Dosage 20gms - 100gms a day. Tibulus Terrestris Tribulus terrestris is a plant that grows in many tropical and moderate areas of the world and is very rich in chemical compounds such as saponins, flavonoids and alkaloids. Tribulus terrestris is a testosterone enhancer. Studies show that it increases sex drives in both men and women. It increases testosterone levels differently, instead of being a testosterone precursor; it leads to the production of the luteinizing hormone (LH). When LH levels are increased, the natural production of testosterone also increases. Anyone who wants to increase muscle growth would be wise to try supplementing with Tribulus terrestris. Studies show that by using 750mg a day of this supplement an increase in free testosterone of 40% can be expected. Highly recommended for libido and muscle enhancing. Dosage as per bottle. Glutamine What is Glutamine? It is a non-essential amino acid, which makes up to 60% of the amino acids in the bodies muscles. Glutamine containing products are protein shakes and good quality protein powders; it can also be added to protein shakes for added potency. Muscle growth requires high levels of Glutamine so supplementation with Glutamine is essential for the serious athlete. Glutamine is also needed by the digestive tract and the immune system as a fuel. Glutamine will provide your muscles with a desired fullness that athletes and bodybuilders desire. Glutamine is the bodybuilding supplement that bodybuilders add to their diet for their health muscle building regimes. May also be helpful for recovery. Dosage 5grams to 15 grams per day. Weight Loss Chitosan Chitosan is a fibre whose fat-binding ability is so strong that it can be used effectively to promote weight loss. The most important health property of dietary fibre is its ability to bind to fat molecules in the digestive system, which in turn are excreted. Since Chitosan can't be digested, the fat absorbed is passed out of the body. Together with a low fat eating plan and regular exercise, Chitosan is a great choice for keeping off those unwanted pounds. Try taking 15 minutes before a meal to inhibit fat absorption. Dosage: as per the bottle Ma Huang A popular Asian herb that has been used for over 5,000 years is Ma Huang; it was first used by the ancient Chinese people as a decongestant. The active ingredient is ephedrine, which has been shown to contain powerful fat burning characteristics which can enhance thermogenesis, the body's burning of fat for energy. It also increases the basal metabolic rate, which allows your body to burn calories faster and more efficiently. By mobilizing stored fat and carbohydrate reserves, Ma Huang works to reduce your appetite and aids in helping you lose excess weight. Try combining with White willow bark and Guarana as the fat burning and muscle sparring effects of this stack are fantastic. Dosage 300mgs twice a day. Zhi Shi Citrus aurantium is commonly referred to as bitter orange. Zhi shi is the immature dried fruit of citrus aurantium. Zhi Shi may be more thermogenic than ephedrine and has fewer side effects. It can also be very effective stimulating the metabolism (this stimulation causes an increase in the metabolic rate - thermogenesis - which burns calories) without any undesirable effects on the nervous system. Citrus aurantium may also act as an appetite suppressant. Try combining with caffeine, white willow bark, cayenne and green tea for greater thermogenic action. Dosage 300mg three times a day. Pyruvate Pyruvate is naturally occurring substance found in weight loss and herbal 'fat-burners'. Studies have show that using diet pills containing pyruvate while restricting caloric intake slightly and participating in strength training will boost your metabolism resulting in weight loss. Pyruvate produces ATP, which makes it a great supplement to take with creatine and ALC (Alpha Lipioc Acid) comes in Sodium and Calcium, try Calcium. Dosage 1gram to 5grams per day. Energy and Recovery Bcaas Branched Chain Amino Acids, are essential amino acids, which means that the body by itself cannot produce them so sufficient quantities must be obtained from supplementation. The three Bcaas (Valine, Leucine, and Isoleucine) make up approximately 70 percent of the amino acids in the body. Bcaas are unique in that they are utilized directly by muscle tissue during long workouts. Since your body only has a limited number of these amino acids, it can be forced to break down lean muscle tissue when dietary sources aren't meeting your needs. Try taking these 45 mins before training and 45 minutes after so you can push yourself harder, faster, and longer through the most intense training bouts and competitive events. Bcaas can be found in most good protein powders these days. Dosage 5 grams - 15 grams Ribose Ribose is a simple sugar that occurs naturally in all living cells and in one of the simplest molecule used by the body to build and restore energy. Ribose is very important for the production of ATP. ATP is the major source of energy used by cells including muscle tissue for normal function. Ribose has been shown to increase muscular levels, boost endurance, and promote recovery! It is also an important way to increase your energy levels and aid in the recovery of muscle tissue after intense workouts. Another new supplement which looks very promising. Follow dosage on the bottle. Nacn-Acetyl-Cysteine Nac is a powerful anti-oxidant and its ability to neutralize free radicals helps slow down the ageing process. Nac has all the properties of l-cysteine and may be the most cost effective way to boost peptide levels in the body. Nac has been shown to safeguard against a variety of toxic hazards such as cigarette smoke, auto exhaust, and certain herbicides. It can also play a beneficial role in prostate and respiratory conditions. Surprisingly, it is more effective than supplementing with cysteine, methionine, or even glutathione itself! A very good cost effective anti-oxidant. Follow dosage on the bottle. Multi-Vitamins and Minerals Multi-vitamin and mineral supplements are perhaps the most important single supplement that can be consumed by bodybuilders and athletes and the first supplement you should buy. For the human body to perform at its optimum, it must be fed a vast supply of vital nutrients. If the body becomes deficient in just one of these essential vitamins or minerals optimum efficiency and performance declines. People think that since you can not put on pounds of muscle that they are a waste of time to take them but if your body is deficient in just one of the essential vitamins and minerals you will never reach your full potential. Try and buy the Multis that have the higher potency mineral formulas. Gary Matthews is a fitness trainer from "down under" who has been coaching clients from athletes to bodybuilders for two decades. You may contact Gary directly at gary@maximumfitness.com and visit his website at http://www.maximumfitness.com. Article Source: http://EzineArticles.com/
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How to Benefit from the Mind-Body Connection
(excerpt)
You are about to gain insight into the
mind-body connection. The number of
people who truly understand these principles on our
planet are relatively few.
There is an undeniable connection between our minds and
bodies, you can learn
to use this fact to your benefit.
Dr. Bernie Siegel, author of "Love, Medicine and
Miracles" was once a
distraught cancer surgeon until he
began to understand the greater principles
of the mind-
body connection. He felt dragged down by the artificial
barriers
that existed between patient and doctor, and the
helplessness he often felt as
a result of his inability
to effectively serve those patients. Eventually, those
barriers
were disintegrated by Dr. Siegel's recognition
and growing understanding of the
mind-body connection and
how it could serve his patients and himself.
Dr. Siegel, or Bernie as he began to have his patients
refer to him, had some
startling realizations as a cancer surgeon. He found that
there were actually
quite a few people in the world that successfully beat
the statistics on cancer
survival. He began to recognize that a patient's ability
to defeat something as
serious as cancer had to do with the patient's mind and
attitude about their
disease.
If you would like to see the rest of
this article, please go here:
http://www.tobeinformed.com/repository/mind-body.html
copyright 2004 - David Snape
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