Ever wondered where & how body fat leaves your body? Most commonly, we exercise and diet but what is the actual scientific process of FAT LOSS?

Exercise to Boost Fat Metabolism

MAKE GAINS WITH THESE HOUSEHOLD ITEMS

YES, We are serious! There are a wide range of household items present RIGHT NOW in your house you can use to get in a good effective workout in! We know not everyone has weights , so here are some household items you can use to get a great workout in.

Although we want to warn you to let your parents know, We dont want to take blame in case you break anything LOL.

1. Towel

Yes a towel, it could easily be the same towel you use for the workout, we hope you use a towel for the workout.. In all seriousness a towel can help you get in a decent muscle tension. While a hand towel might not sound like it adds much resistance, it takes muscle power to hold it taut above your head in a lunge, or to stay stable while it’s under your feet in a plank. Sure, your own body weight is an excellent tool on its own, but a towel can put a challenging twist on classic exercises.

More Household items include

• Gas Cylinders : (PLEASE MAKE SURE ITS AN EMPTY GAS CYLINDER, LAST THING WE WANT IS AN EXPLOSION)
• Gallon water bottles

There are soo many options you have available right next to you, its up to you to incorporate them and form a good overall workout program.

Check out our FREE home workout plan here.

Have you ever felt that no matter how much you trained your biceps you’re left saying… “My Biceps STILL Aren’t Growing?”

1: OVERTRAINING IS EASIER THAN YOU THINK…

A common mistake with is to think that more is better when it comes to building bigger biceps. However that’s not the case, especially since it is such a small muscle group. 

Many people’s mistake is often to continue to add more and more frequency when you are trying to build bigger arms.  The right thing to do is to first step back, take away some volume and frequency and monitor how your body responds.

It’s not about protein synthesis every 48 hours!

It’s about giving that muscle group a chance to recover so that you can stimulate it again in a meaningful way. You don’t want to just coast through another half-assed workout, but actually hit it in a way that leads to progressive overload.

2. Wrong Form/Posture 

First things first, check you posture. You can do mammoth sets with mammoth reps but if your form isn’t right, your guns won’t grow. Biceps are the easiest muscle group to target, and hence, it’s easier to stress.

3. Obey the Speed Limit

4. Progressive Overload you are doing it wrong……….

“Anabolic steroids are used for some medical conditions, but people also use them illegally in some sports settings. They use them to boost muscle mass, performance, and endurance and to shorten recovery time between workouts”

What are Anabolic Steroids?

AASs are synthetic versions of the primary male hormone, testosterone. They affect many parts of the body, including the muscles, bones, hair follicles, liver, kidneys, blood, immune system, reproductive system and the central nervous system.

During puberty, increases in testosterone levels enable the development of characteristics such as facial and body hair growth, increased height and muscle mass, a deepening voice, and the sex drive.

Testosterone can also contribute to competitiveness, self-esteem, and aggressiveness.

The definition of steroids is, “man-made derivatives of testosterone, the male hormone. They synthesize protein and help promote muscle growth”.4 Types of steroids include anabolic and growth hormones.

The definition of an anabolic steroid is, “Any drug or harmful substance, chemically and pharmacologically related to testosterone (other than estrogen, progestins, and corticostoroids) that promotes muscle growth, any drug or hormonal substance that stimulates the endogenous production of steroids in the human body which acts in the same manner”

2 Types of anabolic steroids include oral and intramuscular injection. Steroids taken orally have a half-life of several hours, while injected steroids have a half-life of several days.2 Steroids taken orally usually come on the form of a pill. It takes these water-soluble pills three to four weeks to clear the body.

The oil-based injections take six to eight months to leave the body.1 After steroids are taken, the steroid molecule bonds to cell receptor sites. Now the steroid molecule can increase protein synthesis, increase nitrogen retention, make metabolic changes, and increase size and strength of skeletal muscle cells.

There are up to 32 types of anabolic steroid listed on commercial websites

Who Uses Steroids?

The public is under the belief that taking steroids will automatically make the user become built and muscular, which is not so. While using steroids, the user must still exercise.

Some people also believe that the only way to achieve a muscular build is by using steroids, yet again, this is wrong. Many people who work hard achieve an excellent physique naturally.

Male bodybuilders and athletes make up most of the steroid users in the U.S.; female athletes and teenaged athletes use steroids as well.

One of the most famous steroid users is Arnold Schwarzenegger. Schwarzenegger has held the title of Mr. Universe and Mr. Olympia. He used steroids before the health risks were known and before they were illegal.

Another famous steroid user is Sergio Olivia. Olivia was also a bodybuilder and competed against Schwarzenegger. Both men no longer use steroids. They realized their health was more important then rapid muscle growth.

ADVERSE EFFECTS OF STEROID USE

The adverse effects of AAS use depend on the product, the age and sex of the user, how much they use, and for how long.

AAS use comes with several risks, making them potentially dangerous for most people. While certain methods can minimize some of these risks, they cannot be fully avoided.

Frequent blood work is important

AAS use can affect several lab values, making frequent blood work important to avoid major complications. Steroid use can affect the following lab values

• Can increase hemoglobin and hematocrit. These blood markers play an important role in oxygen delivery throughout your body. Increased levels can thicken your blood and increase your risk of heart attack and stroke.
• Can reduce HDL (good) cholesterol and raise LDL (bad) cholesterol. HDL and LDL cholesterol should be within healthy ranges. Lower HDL and higher LDL levels may increase heart disease risk.
• Can increase liver markers. AAS use has been associated with increased aspartate transaminase (AST) and alanine transaminase (ALT), two markers of liver function. Elevated levels may indicate liver dysfunction.

You should consult your medical provider before beginning a regimen that alters your body’s natural hormone levels.

Legally prescribed normal-dose anabolic steroids may have the following side effects:

• acne
• fluid retention
• difficulty or pain when urinating
• enlarged male breasts, known as gynecomastia
• increased red cell count
• lower levels of “good” HDL cholesterol and higher levels of “bad” LDL cholesterol
• hair growth or loss
• low sperm count and infertility
• changes in libido

THE BOTTOM LINE

While their health risks vary by the type and amount taken, they can be dangerous and cause side effects at any dose. Plus, they’re illegal in most places.

Using AAS is a very serious decision, and the risks generally outweigh any benefits.

Creatine is a natural substance that turns into creatine phosphate in the body. Creatine phosphate helps make a substance called adenosine triphosphate (ATP). ATP provides the energy for muscle contractions.

The body produces some of the creatine it uses. It also comes from protein-rich foods such as meat or fish.

Creatine supplementation boosts the natural creatine stores in your body. Your muscle tissue stores creatine as phosphocreatine. Phosphocreatine synthesizes during high-intensity exercises, such as lifting weights, to provide your muscles with extra energy. Creatine pulls water into your muscle cells, increasing protein synthesis. Creatine can be utilized by your body as a quick form of energy during high intensity, short-burst activities such as lifting a heavy weight or breaking into a sprint.

How Is Creatine Used?

Back in the 1970s, scientists discovered that taking creatine in supplement form might enhance physical performance. In the 1990s, athletes started to catch on, and creatine became a popular sports supplement. According to studies, 8% of adolescents take creatine. The supplement is particularly popular among high school, college, and professional athletes, especially football and hockey players, wrestlers, and gymnasts. An estimated 40% of college athletes and up to half of professional athletes say they use creatine supplements.

Creatine is thought to improve strength, increase lean muscle mass, and help the muscles recover more quickly during exercise. This muscular boost may help athletes achieve bursts of speed and energy, especially during short bouts of high-intensity activities such as weight lifting or sprinting. However, scientific research on creatine has been mixed. Although some studies have found that it does help improve performance during short periods of athletic activity, there is no evidence that creatine helps with endurance sports. Research also shows that not everyone’s muscles respond to creatine; some people who use it see no benefit.

BENEFITS OF CREATINE

HIGH INTENSITY WORK

Creatine enhances the body’s capacity to perform high intensity work (and assists greater muscle size and performance gains as a result).

Creatine phosphate (creatines high energy molecule form, stored within cells) is used to supply the type 11b muscle fibers (fast-twitch high-glycolytic; the ones that get largest in size) with immediate energy, ensuring these muscles do not prematurely fatigue

CREATINE ENHANCES RECOVERY

In recent years creatine has been studied for its post-exercise muscle regeneration properties. Findings have been very promising. In 2004, Santos and colleagues studied the effects of creatine supplementation on muscle cell damage in experienced endurance athletes running a 30-kilometre race¹².

Closely monitoring several markers of cell damage (including creatine kinase, lactate dehydrogenase, prostaglandin-E and tumor necrosis factor-alpha) in their sample of 18 male athletes (who used 20 grams of creatine monohydrate per day for five days, mixed with 60 grams of maltodextrine), the researchers found levels of these markers were reduced after the race, compared to 16 control subjects who took only the maltodextrine.

CREATINE ENHANCES MUSCLE VOLUMIZATION

Another important benefit for bodybuilders and strength athletes is creatines muscle volumizing effect . Creatine has a property that causes muscle cells to inflate, which produces a more heavily muscled appearance, and, more importantly, serves as a stimulus for protein synthesis.

Up to six pounds of added bodyweight in the first few weeks is commonly reported in those who begin creatine supplementation (a process primarily accounted for by water moving rapidly from the bloodstream to the muscle).

CREATINE ENHANCES BRAIN FUNCTION

Widely known for it muscle-building benefits, creatine, it appears, has much more to offer than its erogenic properties. Researchers Wyss and Schulze looked at the broader health implications of creatine as they tried to determine its value in treat[ing] several neurodegenerative, vascular and muscular disorders

CREATINE IMPROVES BONE HEALING

Gerbin and co-researchers at the Institute of cell biology in Switzerland found creatine could be used successfully as an adjuvant therapy for bone fracture healing or for the treatment of osteoporosis . Based on their in-vivo study, they concluded that creatine significantly enhanced the activity of alkaline phosphate (ALP; an important marker for bone growth).

WHO COULD BENEFIT FROM CREATINE?

In light of the above benefits, populations most likely to experience creatines positive effects are:

• Bodybuilders and strength athletes.
• The aging population.
• Sufferers of neurodegenerative disease.
• Those with naturally lower levels of creatine (people, such as vegetarians, who have a lower base level of creatine)

WHICH TYPE SHOULD I BUY?

As mentioned, the type of creatine one uses will usually determine the results they get. With more brands hitting the market every year, it is often confusing for the athlete who seeks the very best product. The main types of creatine product – and their differences – follow.

CREATINE MONOHYDRATE

Creatine monohydrate is the most common form of this supplement – the one most scientific studies and research use. It is bound with water to provide 88% pure creatine per molecule. In other words, one gram of creatine monohydrate will supply 4.40 grams of active product to the body.

Despite the newer creatine products to have hit the market as of late, monohydrate remains the most used from of creatine (400 million in annual sales in the US alone).

MICRONIZED CREATINE

Micronized Creatine is essentially creatine monohydrate, but with much smaller molecules (this creatine has been micronized, which means its molecules have been cut up or divided). This dividing or cutting reduced the surface area of the creatine, making it easier to absorb and lessening any potential stomach discomfort.

It also reduces the unwanted bloating effect – one of monohydrates drawbacks. It is also thought to be purer to monohydrate and more effective as a result (it goes through more processes).

CREATINE PHOSPHATE

As mentioned earlier, for creatine to be effective is first has to bond with a phosphate group to become creatine phosphate. It would then follow that taking a creatine phosphate supplement would giver better results than the monohydrate form, right? Probably not: the reality is, creatine phosphate has only 62.3% creatine per molecule as opposed to monohydrate, which has 88%. As well, creatine phosphate has never been shown to be more effective than monohydrate, and it is more expensive to buy.

CREATINE CITRATE

This is essentially regular creatine bonded with special molecules to increase absorption. This type of creatine mixes extremely well but has only 400 milligrams of active creatine per gram. Also, it is very expensive. However, it does cause less stomach discomfort in those susceptible.

When is the best time to take creatine?

Research shows that intense exercise increases anabolic hormone release. Ingesting carbohydrate and protein or essential amino acids following intense exercise may accelerate glycogen resynthesis as well as promote protein synthesis. Since insulin levels enhance creatine uptake, taking creatine after exercise with a carbohydrate and/or protein supplement may be an effective way to increase and/or maintain muscle creatine stores.

Are there any side effects to creatine?

The only significant side effect that has been consistently reported in scientific and medical literature has been weight gain. However, there have been a number of reported side effects such as stomach problems, muscle cramping, dehydration, and increased risk of muscle strains/pulls. There has also been concern that short and/or long-term creatine supplementation may increase renal (kidney) stress.

Over the last few years a number of studies have indicated that creatine is not associated with any of these reported problems. In fact, there is recent evidence that creatine may lessen heat stress and reduce the susceptibility to musculoskeletal injuries among training athletes.

While people who take creatine may experience some of these problems, incidences in creatine users aren’t greater than subjects who take placebos and in some cases are less, and the best way to avoid any of the side effects is to drink plenty of water, since any supplementation requires proper hydration.

In conclusion, Bodybuilding and strength athletes to improve size and strength have over the past decade or so popularly used creatine as a supplement. As this article has shown, creatines applications stretch too many other populations: older adults, sufferers of neurodegenerative disease, and those with naturally lower levels of creatine being but three.

after the first week, you will see improvements in your strength. If you’re looking for instant results, it is not a pre-workout supplement that you will get quick results from, but a longer game in which you saturate your muscles with reserves to help your lifts and workouts going forwards. This means taking it every day.

Additionally, creatine has been scientifically shown to be safe for a majority of users. Creatine supplements come in many different types, all with their pros and cons.