Best Supplements For Fat Loss

"How can I lose my belly?"
"What do I need to do to get my abs to show?"
"I can't seem to lose that little bit of fat around my navel – what can I do?"
The subject of fat loss spawns more questions than any other. You need some fats. Don't let your fat intake drop below 15 to 20%, no matter what you do to diet.

There are a number of products and supplements on the market that promise weight loss. Some work and some don't, and some give you unbelievable results. Some products will work for one group of people and not for another. Fitness and subsequent fat-loss is a three-edged sword: weight training, aerobics and nutrition. One is not more important than the other.

Tips For Beginning Fat Loss

1. Take decisive action
2. Walking is a fantastic way for a beginner to commence a cardio program
3. Concentrate on basics first – don't get bogged down with details
4. Know your calories
5. Make fitness a way of life, and never, ever give it up
6. Get a personal trainer, coach or adviser
7. Become a member of a fitness center if you can, but a set of dumbbells are more than enough to get you started
8. Weight training is not optional – it's mandatory!

Before we get into what supplements can help you with fat loss, keep in mind that you have to do some kind of cardio exercise, since you must always burn more calories than you consume in order to get good results. Also, remember that good nutrition also plays a very important role. That said, here are some excellent supplements for fat loss:

1. Ephedrine/Caffeine/Aspirin (E/C/A Stack)
2. Guggul
3. L-Carnitine
4. Yohimbe
5. Chromium
6. Hydroxycitric acid
7. Soy protein

You can easily develop a case of "information overload" trying to work out which fat loss supplements are best for you, with so many to choose from. There are several different types of weight loss supplements including the following:

• All-in-one thermogenics
• Ephedra-free fat burners with caffeine
• Stimulant-free fat burners
• Carb blockers
• Fat blockers
• Thyroid hormone increasers
• Transdermal fat loss gels

Fat Loss Combos

The products: Cytodyne NRG Xenadrine and Syntrax Guggulbolic Extreme

Why it works: Xenadrine NRG provides a constant supply of energy-promoting herbs and amino acids that sustain your body's natural fat burning capacity. Guggulbolic has been shown in studies to radically boost the rate of fat loss by increasing thyroid hormone levels.

The Products: Cytodyne Taraxatone and ANSI Thermo Hydroxadrine Ephedrine-Free

Why it works: Cytodyne Taraxatone is a great diuretic, and Thermo Hydroxadrine EF is one of the most effective fat burners ever developed.

The products: MaHuang, Guarana or Kola, and White Willow

Why it works: the items in this combination have been studied more than any other natural ingredients and have time and again demonstrated their effectiveness for promoting thermogenesis.

Important Tools For Burning Fat

One approach to reducing body fat entails increasing the conversion of fat to heat. Certain tea extracts have compounds called catechins (such as green tea and Oolong tea), which, along with caffeine, burn fat for energy. The problem is the dosage used in most of the research studies where people lost appreciable weight was very high: 1600 mg a day. Still it's fairly effective in smaller doses of 50-200 mg a day. As crazy as it sounds, calcium also promotes fat loss. Animal studies have demonstrated a reduction in body fat by 26 to 39 percent from higher calcium diets.

InStone is action megastar Sylvester Stallone's line of performance supplements. InStone's fat burner offering is called LeanFire, and it contains a combination of green tea and caffeine. One word of caution … there is a LOT of caffeine in this product. The good news is that a serving size is 3 capsules, and that by cutting back the dosage to a single capsule, you can effectively judge your tolerance for this product, and thus reduce the probability of caffeine-induced side effects.

Triax or Triacana is a drug originally from Europe called Triac. It is a rapidly metabolized form of the T-3 hormone, which is produced by the thyroid gland. In the 1970's the use of this supplement spread like wildfire in fitness centers across the country because of its capacity to speed up the metabolism. With Triacana, even in the offseason you can increase your food intake and put on muscle without additional fat. This is possible because Triac causes the thyroid gland to produce more thyroid hormone, putting the body in a hypermetabolic state.

Reduce Cortisol to Burn Fat

Cortisol is an anxiety hormone manufactured by the adrenal glands, which when produced in excess, decreases muscle mass and helps in depositing body fat. Here are some cortisol reducing strategies:

1. Take your Vitamin C
2. Take Glutamine
3. Take Phosphatidylserine
4. Reduce stress
5. Don't train for more than one hour with weights
6. Don't overdo cardio
7. Get eight hours of sleep every night

Finally, don't forget that you should never lower your fat consumption from food too much. If you don't eat enough fat, your body begins to cling to its fat stores and will eventually go into starvation mode. So go ahead and give your body a little fat. Essential fatty acids are more than valuable in your diet to help you lose weight effectively.

Diet and Supplements for Gaining Weight

Bodybuilders usually have one or two immediate goals: They want to lose bodyfat and get ripped, or they want to pack on muscle size. The Holy Grail would be to accomplish both, but that's hardly realistic, since it involves going in two opposing directions at the same time. The most you can hope for is to maintain your muscle while you're losing fat. Building muscular bulk is an entirely different process from cutting up. In years past the diet portion of acquiring muscle could best be described as haphazard. You simply ate anything that wasn't nailed down. That, of course, resulted in not just lean mass gains but also a hefty increase in bodyfat. The next step involved reducing calories or carbs or both until you lost the excess fat. Under ideal conditions you also kept most of the muscle gained during your bulking-up phase. For a classic example of the comparatively primitive bulk-up/cut-down process take a look at Bruce Randall, who began his bulking phase while he was in the U.S. Marine Corps in the early 1950s. He consumed prodigious amounts of food (courtesy of Uncle Sam) including dozens of eggs, quarts of whole milk and plenty of bread. That diet led Randall to a body-weight of more than 400 pounds, but he wasn't just another fat, sloppy guy. He lifted actively during his entire hulking period, doing some extraordinary lifts, such as good mornings with 900 pounds. I recall being told a story about the time Randall visited a New York gym for a workout during those days. He opted to do incline presses but for some reason decided to move the bench, which he did. Only after he moved the bench from one end of the gym to the other did Randall realize that the bench had been bolted to the floor. He was so powerful that he ripped the bench from its moorings without realizing it. Randall later began training for bodybuilding competitions and, through a stringent diet and training program, dropped his weight from 405 to 187. He then increased it to 227 and won the '59 NABBA Mr. Universe title in London. His trophy was presented to him at the contest by buxom film star Jayne Mansfield. A more recent example of a successful hulking program was that of two-time Mr. Universe and star of the "Incredible Hulk" TV series, Lou Ferrigno. When Lou started back in Brooklyn he was skinny, though a enthusiastic young bodybuilder. After a few years of training Ferrigno weighing nearly 300 pounds. What had he done to achieve such phenomenal mass gains? "Plenty of milk and food," he said. And therein lies the key to success in gaining muscular size. You simply have to eat more. These days the object is not to gain just any type of weight, but to ensure that what you gain is mainly muscle. The problem is, you must still increase your calories. There's simply no way around that, regardless of what you hear or read. That last statement must be qualified to a certain extent. Using certain anabolic drugs, including anabolic steroids,growth hormone and insulin, among others, can indeed increase muscle size, but even with their assistance, you still need to eat and train properly to build quality muscle. In fact, emerging research shows that you can manipulate your body's anabolic hormones by making certain adjustments in your diet and supplement regimen. That way you fine-tune your gains so they're mostly lean mass rather than a combination of muscle and too much fat. One common question about gaining muscle is, How much can I realistically expect to gain? The amount of lean mass gains varies among individuals due to such factors as genetics, body structure and training intensity. Those who are blessed with a combination of naturally high androgen, or testosterone, levels and a high percentage of fast-twitch muscle fibers will make the most rapid initial gains, but even those who have less of a genetic head start will nonetheless make impressive gains by eating properly and training hard. A bodybuilding axiom holds that you make your best ever gains when you first begin training, simply because your body isn't used to it and responds rapidly to the added stress of exercise. As you progress to the advanced level, adding muscle each year becomes increasingly difficult regardless of genetics. Mass-With-Class Weight-Gain Diet Meal 1 1 cup orange juice 1 cup oatmeal 1 cup milk 4 scrambled eggs 2 slices whole-grain toast with butter (no margarine; avoid transfats) Meal 2 8-ounce hamburger 1 large baked potato Tossed salad with dressing 1 cup milk Fresh fruit Meal 3 Weight-gain drink or meal replacement with a banana mixed in nonfat milk Meal 4 8 ounces cottage cheese with fruit 1 cup yogurt Meal 5 6 ounces tuna 1 piece fruit 1 slice whole-grain bread Meal 6 8 ounces chicken 2 cups brown rice 2 slices whole-grain bread 1 cup broccoli or other vegetable Tossed salad Fresh fruit 1 cup milk with added protein powder What to Eat for Mass Regardless of genetic predispositions, you'll need a positive energy balance to increase your muscular bulk. That simply means you must eat more food than you burn. The effect is so potent that eating an unusual amount of food alone can add lean mass even without exercise, although that isn't a recommended procedure. Studies involving human subjects who overate but didn't exercise showed some surprising changes in body composition. The subjects all showed significant increases in lean mass. The gains were the result of the body's adjustments to the unaccustomed levels of food. The body compensated by increasing the levels of anabolic hormones, including growth hormone, testosterone, insulin and insulin like growth factor 1 (IGF-1), which led to the subjects' building more muscle, a.k.a. lean mass. Eating all those calories also blunted the levels of the primary catabolic hormone in the body, cortisol. High levels of cortisol promote the catabolism, or breakdown, of muscle. Cortisol is secreted mainly under high-stress conditions; hence its designation as a stress hormone. But the stress conditions that promote cortisol release more often involve an energy-deficit condition, such as a lack of sufficient calories or carbs. So overeating itself is an anabolic process. The point here is not to suggest that you must overeat to gain muscle size but that you do have to up your calories because it promotes the secretion of anabolic hormones that will work in tandem with exercise to produce lean mass gains. A vital consideration in any hulking plan is protein. While it's true that providing additional calories in the form of carbohydrates alone has a protein-sparing action in muscle, maintaining a high level of amino acids from food-protein sources promotes a positive nitrogen balance that sets the stage for muscular gains through increased muscle protein synthesis reactions in muscle. Some call the process the 'anabolic-drive effect." When to Eat The key to optimal protein intake for muscle-size gains involves smaller but more frequent feedings. In practice that means eating some protein at least every 2 1/2 to three hours. One of the most common mistakes made by so-called hardgainers who bemoan their inability to gain lean mass is not eating enough or frequently enough. Champion bodybuilders and other athletes often eat six or more small meals a day. They aren't necessarily all food meals; frequently they're protein-and-carb drinks or even energy bars. The point is to eat at regular intervals and not wait too long between meals. As diet guru Barry Sears of Zone fame frequently points out, your body chemistry in terms of hormones reflects when and what you last ate. Numerous studies show that taking in certain carbs and protein in a certain ratio within two hours (the sooner, the better) after a training session promotes muscle gains. That effect is due to potentiation of the release of insulin and other anabolic hormones thanks to the added protein and carbs, much better than what you get with carbs alone. Studies show an average 37 percent increase in muscle glycogen synthesis after subjects drank a postworkout protein-and-carb formula, and the increased glycogen means faster and more efficient muscle recovery. Which Supplements To Take The use of other popular supplements after a workout is more controversial. For example, recent studies show that combining creatine with a fast-acting protein, such as whey, effectively promotes lean-mass gains and works better than either supplement alone. It also makes sense to add glutamine, since it appears to play a role in promoting muscle protein synthesis under intense training conditions. The amino may also enhance immune system reactions that may be blunted under high-intensity-exercise conditions. Creatine itself may be one of the most effective supplements for promoting lean-mass gains, It not only acts as a backup for the continued production of the immediate energy source for muscular contraction, ATP, but also has an acid-buffering effect in muscle that permits harder and heavier training. While past studies suggested that any gains that occurred with the use of creatine supplements were mostly water, more recent research points to an actual promotion of muscle protein synthesis with creatine use. Creatine may foster lean-mass gains by promoting a cellular hydration effect that acts as an anabolic signal, or switch, in muscle tissue. If you have a poor appetite or trouble eating enough to get the extra calories required for inducing lean-mass gains, you can use any of the many weight-gain-supplement powders available. In the past products contained nothing more than dried milk and copious amounts of refined sugar, a recipe that led to more fat than muscle. Modern versions, in contrast, contain quality proteins, such as whey and Casein from milk, beneficial fat and complex carbohydrates to provide the extra calories. In drink form they count as a meal and enable you to get the right amounts of calories, protein and other nutrients. Most important, today's weight-gain supplements are highly digestible. Another option if you have difficulty eating so frequently is to use a meal-replacement powder. MRPs are usually produced in individual packets, making transport easy and convenient. They also contain high-quality nutrients, though they aren't high in either calories or carbs. That doesn't present a significant problem, because you can use them as a base and then add ingredients, such as fruit or even ice cream to increase the calories. Calories and Nutrients As for how many calories you should take in each day to promote lean-mass gains, a formula that works for most people is to multiply your current weight by 20, then add 1,000 calories to the resulting figure. That takes into account both resting- and activity-level calorie requirements. So if you weigh 200 pounds, you should eat about 5,000 calories a day. As for macronutrients, eat one to two grams of protein per pound of desired bodyweight. Your carb intake should be about five to seven grams per kilogram, or 2.2 pounds, of bodyweight. In the case of the 200-pounder, that translates to about 450 to 630 grams a day. By the way, if you opt to use weight-gain drinks, make sure you don't get more than 600 calories at a sitting, regardless of the manufacturer's suggestions. Taking in more than that many calories may lead to a calorie spillover if you do it several times a day, which may lead to undesirable fat gains. Many articles on gaining weight warn about eating too much fat. They're concerned about the health aspects of fat ingestion, such as the relationship between saturated fat and cardiovascular disease; however, cutting out fat completely is a serious mistake for anyone seeking to gain lean mass. For one thing, you need to get at least 20 percent of your daily calories as fat to maintain testosterone levels in the body. A better choice would be to minimize your intake of saturated fat and focus on the good fats, such as the monounsaturated and omega-3 fats found in canola and fish oils, respectively. You need the calories provided by dietary fat for optimal lean-mass gains. If you have difficulty eating fat, consider concentrated-fat supplements, such as medium-chain triglycerides, or MCTs. They give you about eight calories per gram compared to nine for most other fats. MCTs are rapidly absorbed, however, and act more like a carb than a fat, which makes them far less likely to produce fat gains. Some preliminary studies show that conjugated linoleic acid, orCLA, which is found in meat and dairy products, may also promote lean-mass gains at the expense of fat. Certain foods have a well-deserved reputation for encouraging great lean-mass gains, including whole eggs and red meat. Many bodybuilders discard the yolks of eggs and eat only the whites, which are pure protein, but all the nutrients and half the protein of eggs are in the yolks. People interested in making efficient lean-mass gains should eat whole eggs. Meat also is a great source of protein calories, as well as other nutrients, such as zinc and carnitine. In my interviews with countless champion athletes over the years, virtually all said they ate meat whenever they wanted to gain muscular weight. Two top professional bodybuilders, multi-Mr. Olympia Dorian Yates and multi-Masters Mr. Olympia Vince Taylor, said they always lost muscle size whenever they cut out meat before a major contest. The best type of meat for promoting lean-mass gains comes from grass-fed beef, which has a unique nutritional profile. Follow the suggestions in this article and train on a workout routine that includes heavy; basic exercises and a minimal level of aerobics, and you'll build lean mass with minimal added bodyfat, regardless of your genetics.

Pagina de Facebook

Para los seguidores del blog informaros que tenemos una pagina de facebook donde día a día subimos fotos, rutinas y donde si nos sigues estarás actualizado de la gran afición que nos une, el culturismo.

Un saludo del equipo de Builders o Aesthetics.

Aqui teneis el link, solo le tenies que dar a ''ME GUSTA'' no os arrepentireis.
https://www.facebook.com/BuildersOfAesthetics

Todos tenemos la mismo afición... culto al cuerpo! Building of Aesthetics

How To Build A Large Chest

How do you know when your training intensity is high enough? When I'm asked that question, I usually answer with a question: Could you have gotten two more reps with that weight before you racked it? If your answer is yes, you're not training intensely enough. So how do you increase your intensity? You have to change your mind-set when you're in the gym. Your mind is a lot more powerful than your muscles will ever be. Before you do a set, you have to tell yourself that you're going to get two more reps than you got last week, and do it. In order to take your body to a new level, you must increase your threshold for pain.

A Grueling Chest Match

There are hundreds of exercises and variations of exercises for the chest. Nevertheless, after training hundreds of bodybuilders, I've observed that most trainees lack upper-chest development. I'm talking about the kind of chest you could lean your own chin on; the kind that Arnold bragged he could set a glass of water on. Not only does a strong upper chest look impressive, but it tends to highlight your middle-chest development as well. I'd also go so far as to say that the weight of a massive upper chest will push your pecs down so that you achieve the look of a hanging lower chest.

Variation Is the Key

The trick to keeping your muscles from adapting to any one routine is very simple: Change your routine frequently. There are so many good exercises that hit the pecs directly that it shouldn't be difficult. It's important to pick movements that isolate and put as much stress on the chest as possible. For that reason alone the bench press isn't your best option because the assisting muscles, the triceps and shoulders, get too much attention. Obviously, there's no way to completely isolate any muscle group without using some assisting muscles. Here are some variations and techniques that are guaranteed to turn up the intensity.

Warm Up for Intensity

Due to the difficulty of the exercises it's a good idea to fully warm up your chest before you jump into them. I like to warm up by pre-exhausting my chest with some moderately heavy cable crossovers. The cable crossover is also a great stretching exercise to get your chest ready for a grueling session. I suggest three sets of six to eight reps: On the first set cross the handles directly in front of your chest and hold them in that position for about four seconds; on the next set hold them crossed in front of your neck for four seconds, and on the final set hold them crossed at hip level for four seconds. That should get your blood flowing and get you adequately warmed up.

A Super Intense Superset

For the two exercises you'll need a standard bench press setup and a pair of dumbbells. The weights you use depend on your strength level. Set the bar on the bench press with an amount you can comfortably handle for 30 reps. Most trainees (even some of the strongest guys I've trained) use one 45-pound plate on each side. As for the dumbbells, they should be slightly lighter than you normally use for regular dumbbell bench presses.

This combination involves doing a set of flat-bench dumbbell presses followed by a burnout set of barbell presses, but you perform the dumbbell presses with a slight variation. Lie on the bench as you would for a set of flat-bench dumbbell presses but slide all the way down the bench until only your shoulder blades and head are still supported. Your butt should be practically touching the ground, and your body should be balanced on your feet and shoulder blades.

Perform a set of eight to 12 dumbbell presses in this position, and when you're done, immediately put down the dumbbells, slide up the bench, pick up the barbell and do as many presses as you can. You'll be burning big time in no time. Do three supersets in this manner, increasing the weight if you need to up the intensity.

Drop Sets to Raise the Pain Threshold

This one uses the incline dumbbell press. Keeping in mind the need for variety, I've included two different drop-set routines for you to try:

Drop set 1 - Set an incline bench at a 45 degree angle and get three sets of dumbbells that are 10 pounds apart, with the heaviest being a weight you can handle for six reps. On your first set go to failure with the heaviest weights, then immediately grab the dumbbells that are 10 pounds lighter and do a set to failure. After that, you guessed it, you immediately grab the third set of dumbbells and rep to failure. If your muscles aren't burning after that, something is wrong.

Drop set 2 - Technically, this is an up-the-rack sequence, not a drop, as you go up in weight on each set but decrease the angle. Adjust the incline so that it's two notches higher than 45 degrees and again select three sets of dumbbells that are 10 pounds apart. Perform your first set for 10 reps with the lightest weights, then immediately set the incline down one notch and grab the next heaviest set of dumbbells. Do 10 reps or go to failure, then drop the dumbbells, drop the incline to 45 degrees and perform a set with the heaviest weights you choose for 10 reps or to failure.

The exercises are very grueling, and you probably won't be able to do the supersets and the incline triple drops on the same day. There's a fine line between high intensity and overtraining. You must learn your limitations so you don't cross it.

Create Your Own Chest-Crushing Routine

One simple solution to the need for variety is to change your order of exercises frequently. Another is to do one of the two intense workouts described above with one or two of your favorite exercises and then switch at the next chest workout.

Pay attention to the areas of your chest that need the most work. If you have a weak upper chest, start with and emphasize incline movements. If you have a weak inner chest, try incline cable crossovers and standing cable crossovers. Just train intelligently. As stated above, your mind is much more powerful than any muscle in your body.

Chest Blaster 1

Cable crossovers* 3 x 6-8
*Include a four-second pause in the fully contracted position and do one set with the hands crossed in front of the chest, one set with the hands crossed in front of the neck and one with the hands crossed in front of the hips.

Superset
Dumbbell bench presses* 3x8-12
Barbell bench presses 3 x failure
*Performed at foot of bench with body supported by shoulders and feet.

Chest Blaster 2
Cable crossovers* 3x 6-8

*Include a four-second pause in the fully contracted position and do one set with the hands crossed in front of the chest, one set with the hands crossed in front of the neck and one with the hands crossed in front of the hips.

45 degree incline dumbbell presses* 3 x failure

*Perform as one triple-drop set, going down the rack without stopping, and use dumbbells that are 10 pounds lighter on each successive round.

or

Incline-dumbbell presses * 3 x 10 or failure
*Perform as one giant set, going up the rack without stopping, and use dumbbells that are 10 pounds heavier while dropping the angle on each successive round.

Should you take Glutamine Supplements?

Glutamine is at the top of my "standard issue" group of supplements, meaning it's not an option. If you train hard and you're serious about growing, it's a given that you should be taking supplemental glutamine.

I assume you're getting the vitamin/mineral and antioxidant insurance you need by taking a qualitymultivitamin/multimineral pack in addition to eating a wide variety of healthy foods, including plenty of fresh fruits and vegetables. I also figure you're getting the protein you need (at least a gram [g] per pound of lean bodyweight per day, and preferably 1 g or more per pound of total bodyweight).

If you could buy only one supplement to support muscle growth, it should be glutamine, not creatine. In fact, if the primary source of protein in your diet is whole foods (rather than supplements), it’s even more important that you supplement your diet with glutamine. Surprised? Don’t be. Creatine is the most popular supplement for fast mass and strength gains, and it’s a standard issue in most cases. Taking 5 g per day without any loading is plenty to keep the muscles flushed with high-test contractile fuel, while fully supporting recovery and growth over the long term. Glutamine, however, is unquestionably the most amazing, versatile and cost-effective supplement you can take. I’ll get to the why and how shortly, but the bottom line is that you shouldn’t have to make a choice between glutamine and creatine. Although few people can afford every supplement they’d like to take, even a daily dose of 20 g of glutamine

AST GL3 L-Glutamine

shouldn’t set you back more than a buck, tops. You should be able to keep plying the creatine as well without getting a second job or pawning your guitar.

WHY YOU NEED GLUTAMINE
Here's a brief, but convincing, list of reasons why you should supplement with glutamine.

1) Your body can't make enough of it when you're training hard. 
Glutamine is an amino acid: one of the building blocks of protein. It's classified as a "conditionally essential" amino, meaning that, although the body can make glutamine from a variety of precursors like the branched-chain aminos, it can't always make enough to satisfy the body's needs. The shortages occur during various types of diets and when stress levels are elevated due to illness, injury, surgery, hard or prolonged exercise, etc.

2) Glutamine can be considered the controlling amino acid for muscle growth. 
During times of stress, glutamine is released from muscle, which is the major site for its synthesis and storage. This happens because glutamine is more critical to other tissues of the body that cannot make it, including cells of the immune system and the intestine. When glutamine leaves muscle, the muscle begins to dehydrate. Dehydration, in turn, leads to muscle protein catabolism. Raising glutamine levels in the body leads to increased cell hydration and greater protein synthesis, both of which drive muscle growth.

3) It is essential for optimal immune function. 
This function is the most critical key to recuperation and repair of musculoskeletal tissues. Furthermore, a healthy immune system enables you to train hard without the interruptions of minor, but nonetheless frustrating, colds and viruses.

4) Glutamine enables you to train harder. 
Glutamine does this not only by improving recovery, but also by acting as a buffer for fatigue-inducing acids inside muscle.

5) Glutamine can enhance brain function. 
You may be unaware of the relationship between brain chemistry and muscle growth, but there definitely is one. For example, glutamine can boost the level of neurotransmitters such as gamma amino butyric acid (GABA), which supports relaxation and recovery, among other things, and can even increase growth hormone secretion. I bet you like the sound of that.

6) You can't get enough glutamine from your food. 
Even if your diet is high in protein, you still won't get enough glutamine. Sure, you get some glutamine from your diet since it makes up 4-8% of most food proteins (with the highest concentrations in milk, meat and some nuts). However, a high-protein diet derived mainly from whole foods (as opposed to supplements) may actually lead to decreased availability of some amino acids (glutamine among them) potentially causing reduced muscle protein synthesis. Adding supplementary glutamine can help correct any relative deficiency, as well as increase the amount and efficiency of protein synthesis.

7) Glutamine is the major energy source for many critical intestine cells. 
Taking care of those cells not only helps ensure better digestion and absorption of nutrients, but safeguards the enormous contribution the gut makes to the immune system. You can't minimize the importance of this.

So there you have Glutamine 101: the basics of why you need this amazing supplement. Start using it now you'll thank me for it later.

HOW TO USE GLUTAMINE

• What kind of glutamine should I take?
Take either or both the free-form amino acid (L-glutamine) or the more stable peptide-bonded form found in some protein supplements and meal replacement powders.

How much should I take?

• Suggested amounts range from 5 to 40 g per day. For significant effects, 8-10 g per day is the minimum suggested dose; theoretically, even 5 g per day may be effective in small athletes. When using the free-form amino, start with 4 or 5 g (a slightly rounded teaspoon) two or three times a day. Depending on your size, how hard you're training or cutting calories, and how much glutamine you're getting in other supplements, adjust the dose upward over a period of a week or two.

When should I take it?

• You can take glutamine every day, after waking, before training, after training, before going to bed and between meals, preferably on a empty stomach, since glutamine is sensitive to stomach (and other) acids, as well as to heat. There's no need to cut back or cycle in glutamine.

How should I ingest it?

• Each dose should be 5-10 g. Simply put it on your tongue and swallow with a swish of water or low-acid juice. If you prefer, you can add it to a protein drink, provided the drink is low in fat and will pass through the stomach quickly enough to limit exposure to stomach acid. Some glutamine supplements come in capsules, and you should follow the same direction for that form, as well.

Is glutamic acid the same thing as glutamine?

• No, Don't mistake glutamic acid or glutamate for L-glutamine. They're not the same substances and will definitely not produce the same effects. Read labels and accept only products that clearly identify glutamine as the free-form or peptide-bonded version.

Breakfast the Most Important Meal of the Day

Breakfast is the most important meal of the day. After a good night's sleep of 7-8 hours, your body is in need of nourishment. Your body, after waking up and beginning the day, is in starvation mode. The hours you sleep will most likely be the longest break you have in between meals, and this triggers your body to hoard calories. Skipping breakfast can lead to weight loss problems and decreased energy throughout the day.

By integrating protein, carbohydrates, and fiber into your morning meal, you are starting off the day on a healthy note that will keep you energized and keep your body at its maximum calorie-burning potential. Breakfast accounts for 25% of your metabolism. This means that, without breakfast, you only have the potential to burn 75% of the calories that your body could normally burn off. In order to stay peaked at 100% of your metabolism, it is necessary to eat breakfast, and then 3-4 other small meals throughout the day.

Also, try to incorporate healthy, well-rounded foods into your breakfast. Oatmeal is a great, filling breakfast. Cereal high in protein offers all the nutrition you need, and it is a time saver. Eggs or egg whites are an excellent source of protein and can be cooked a variety of ways, to suite anyone's tastes. Another high protein idea is low-fat cottage cheese. Add fresh fruit to any meal to get that sweet taste, as well as some much needed nutrition. When you are really out of time and ideas, a meal replacement shake or bar will offer all the nutrition you need in no time!

How to Get Ripped Fast/ Como estar definido rapido.

In spite of how much the tabloids love to "reveal" the latest "miracle" that'll allow you to shed 15 lbs in the next three weeks, there's simply no way to do it. Unless, of course, you don't care what the weight loss consists off. Stop eating protein for a month, and I can guarantee that you'll lose several pounds without even touching an exercise bike. Heck, you can drop 30 lbs or so right now, in the next few minutes! Just bring out the ol' chainsaw and cut off a piece of your leg, until you reach your "ideal body weight" according to the scales you see posted in the tabloids. Take off the other leg too, and you can happily have a diet of nachos and ice cream for MONTHS before you're back up to your "ideal body weight". The only drawback is that it can be kind of messy. Oh, and it probably hurts a little too.

All jest aside, I think you're aware that weight alone is a very dull instrument to use when sizing up your overall shape. Bodyfat percentages is a much better tool – even a $19 caliper tells you more about the honest truth than a simple scale. And the final judge is the mirror. If you're pudgy on the sides, you're pudgy on the sides. Period. They'll stay where they are until you remedy the problem, regardless of how you try to find pseudo-scientific evidence that you are – really! – kind of in good shape!

So what if you DID go a little overboard with the bulking over the winter? What CAN you realistically do to avoid having to walk around on the beach wearing a bulky sweater? Well, Step number one is to completely ignore the miracles outlined above. Put it out of your mind right from the start – it just won't happen (think about it – if someone really figured out an easy, non-exercise way of safely losing plenty of bodyfat, they'd be wealthier than Bill Gates from all the book sales. So why did they chose to put it in an obscure tabloid with all the usual bunk?

Step number two is to eliminate all the junk food from your diet – and that means starting TODAY, Bubba!
Forget alcohol, cookies, ice cream and the like. Instead, exercise the tried-and-true strategy of eating 5-6 light and healthy snacks throughout the day. Fiber is your friend. Boost the protein and cut back on carbs. Drink plenty of water. Avoid sugar (except immediately after training). If your health is good and your physician approves, thermogenicenhancers is as close to "miracle supplements" as you'll get – they actually DO crank up your metabolism and releases more bodyfat into the bloodsteam (from which it gets collected and burned). Keep a log of your calorie intake, and make sure not to slip into starvation mode (more than 500 calories below BMR).

Step number three is to increase the cardio frequency. As opposed to working at the office, working more is better than working short & hard. Stay within the fat burn zone at all times, keep the time to 45-60 minutes per workout, but make sure to hit the gym for cardio at least 3-4 times a week, preferably more. In order to avoid overtraining you might have to step back on the weight training a little, but that doesn't mean going lazy. Instead, focus on compound exercises like squats, deadlifts etc. to maintain overall body strength – but skip the extra sets for carving out the bicep-peak details for now, Ok?

Step number four is to stay focused and keep your cool. The strategy above will keep you at a slow but steady decrease in bodyweight of about 1-2 pounds per week, which might not seem awfully much. The good news is that you'll keep the muscle, so you should start seeing some noticeable improvement by July 4 holiday, if you start now.

Don't freak out because of daily fluctuations in weight and shape – track it by the week, and you'll find that daily peaks or lows has little relevance in the big picture. Set small, weekly goals for yourself. In conclusion: Be realistic – but don't lose sight of your goals, and you'll get there eventually. And for Christ's sake – don't believe the tabloids!!