Ravi Rawat Fitness Expert India

Ravi CHOUDHARY
GEN. SECRETARY OF INDIA
RASHTRIYA KALA, KRIDA EVAM SANSKRITI MANCH BHARAT
QUALIFICATION:
MBA-SPORTS SCIENCE
ANABOLIC STERIODS ( DIPLOMA )
GROWTH HORMONSE ( DIPLOMA )
CBT -BODYBUILDING AND FITNESS

OTHER EXPERENCE:
NATIONAL CHAMPION IN BODYBUILDING
NATIONAL CHAMPION IN TUG OF WAR
STATE CHAMPION IN POWER LIFTING
STATE CHAMPION IN BOXING
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A)Motivational Tips and Secrets:

Motivation is the key to success. Some people have it and some do not. The aptitude to create motivation is a learned skill combined with a combination of various past experiences.

Ever feel like it is hard to just put your shoes on in the morning? Where you sit there and stare at a wall considering any possible way you will be permitted to just sit there and do absolutely nothing. This is needing motivation on the most basic level. Welcome to the lacking motivation club…it is very popular.

Motivation is difficult for many people to muster up even on the most basic of levels. It comes in many forms. Motivation to go to work, go exercise and even to just throw away a piece of garbage in a trashcan that is close by.

If you have motivation then you feel unbeatable. But, what distinguishes those people who are successful and those who are not is the roadblocks.

Obstacles will occur to your goal and will try to stop your motivation. Those who can learn to see around those obstacles and push through are successful. Those who cannot are the ones who lack continuous motivation and lack the ability to see the end result. Gaining motivation is key to a successful life. Here are some motivational secrets to help you gain that edge and take that next step in your life.

Anticipate Obstacles

Obstacles in your life and dreams are going to happen. What separates you from the typical person is anticipating them. Accept that obstacles will come about and try to stop you from achieving your goals. Have a plan.

Don’t panic when new barriers come on. Think it through and understand that it is not the end of the world. A clear mind will help you work through the problem. But, the very first step is understanding and accepting that they will occur.

Confidence

Confidence is crucial when talking about motivation. Confidence in yourself and skills. Without confidence in yourself, you can easily give up and move on. Know yourself. Know your capabilities. Even if you know in your heart you are not the greatest at a certain thing – believe in yourself that you can learn and become good at it.

Focus on the Here and Now

Many determined people have a propensity to have many goals. With many goals comes the skill of managing each of these goals. You must learn the ability of being able to focus on one topic at a time and stop your mind from wandering to other goals. If you start worrying yourself with the other goals and worrying about when you will be able to get to them, then you will never complete the goal in front of you in a timely manner.

Make a point to stay focused on one certain goal or topic for a determined period of time before moving on to the next goal.

Be Consistent

Consistency is vital when it comes to motivation. Work on your goals each and every day even if it is only for just a few minutes. Very small steps every day can lead to giant successes later on if you are consistent.

Addressing your goals every day will help to motivate you and keep you on track. So, focus on getting something done each and every day – even if it is just one thing.

B)5 Ways to Achieve Your Goals:

Forge a Mindset for Results

That thing in between your two ears is a powerful thing. For those of you who haven’t had your morning coffee yet, that would be your brain – or more specifically your mind. Phrases like “mind over matter” have a special place in an athlete’s heart and help get the job done, when your will and body are equally beat. That’s why when you hear that song that just inspires you to run that extra mile or put on those extra plates on the barbell, you go farther. Here are a few more ways to empower your mind, will, and strategy to achieve your goals.

# 5 You Can’t Manage What You Can’t Measure

Why do you pump iron? We all share the foundational reason: better health and wellbeing. But we ultimately get up at 5am, buy supplement stacks, and splurge on Nike’s to see some results. Whether you desire a sculpted physique, increased stamina, or other-worldly strength, begin with the end in mind. You’ve got to start with writing down your goals and find the best path to get there. We’re not asking you to buy a pink journal with a feather tipped pen here – simply to plan your work and work your plan. After all, you can’t manage what you can’t measure!

#4 Effectiveness Trumps Perfection

Vince Lombardi once said, “Perfection is not attainable, but if we chase perfection we can catch excellence.” Don’t get hung up on whether you’ve executed a plan perfectly. You’ll spend more time moping and less time getting back on your feet to get back on track. Focus on your achievements, big and small – you’ll find that taking pride in how hard you work boosts confidence and faith in what you’ve set to accomplish. Who doesn’t like an extra bit of swag?

#3 Run With the Pack

We who seek intense pumps tend to be an independent bunch, wouldn’t you say? We do our own research, formulate our own plan, stick to our own schedule, and get into our own zone with the help of tiny ear buds delivering the sounds of Daft Punk. Although you should definitely find solace in this journey, one major way to take your goals to the next level is to run with the pack. Find a community of like-minded people that you can gleam inspiration from. You shouldn’t and don’t have to feel alone. You’ll find camaraderie, accountability, fun, and fulfillment. Participate in an online forum or attend a seminar to network.

[B][COLOR=”#FFFFFF”][SIZE=2]#2 Pay it Forward

Share your knowledge and enthusiasm with friends, family, and coworkers who want a change. You don’t know whose life you could inspire for the better. There’s a saying, “He who teaches learns twice.” You’ll solidify your know-how and find new things that will not only help your new apprentice, but your journey as well. You’ll find that by paying it forward, your passion for fitness will only grow stronger.

#1 Win, One Choice at a Time

It’s easy to run away with an idea and soon after get overwhelmed or discouraged when things don’t go according to plan. For example, you want to shed 30 pounds of fat. You write down your goal and can’t wait to begin your plan the next day. You wake up, just realizing that you slept though your alarm. That wishful thought of going to they gym at 5am is gone. You don’t have time to make your morning protein shake. You book it to work, pissed that you woke up late and but somehow found time to get a gross breakfast sandwich from who the hell knows where. Still thinking on your health nut sins, you think to yourself, “well, might as well get a burger – I’ve messed up already.”

See how you can quickly toss that plan to shed fat out of the window? You must remember that a goal is comprised of smaller, achievable tasks or choices. So what you woke up late? Buy a better breakfast option. Be conscious of the negative thoughts that flood your mind when you mess up, and be gracious to yourself. Go to the gym after work. Win, one choice at a time.

Once we consider the bite-sized choices and make the right ones, we find a goal to be achieved much sooner than we might have originally thought.

SOME SUPPLEMENTS NEEDS IN BODYBUILDING AND FITNESS:
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1)Influence of Arginine and Ornithine on HGH:

HGH, also know as Human Growth Hormone, has the ability to affect a lot of bodily systems. It can affect your food digestion, healing rate and immune system. Having an HGH deficiency can place you at risk for things such as skin damage and muscle loss. There are several amino acid supplements that have the ability to influence HGH according to some research. Arginine and Ornithine can help to prevent the negative consequences of having a low human growth hormone. It is important though to talk to your doctor as such supplements can have side effects.

Arginine Influence

Arginine is a critical amino acid that plays a crucial role in cell division, which makes it important for healing wounds. Increases in growth hormone likely mediate these effects according to one research study. Some studies also have shown that arginine is able to increase HGH levels in the body. The research needs to be done on a larger scale but some smaller scale studies have indicated positive effects of arginine on HGH.
Ornithine

Ornithine is another critical amino acid that helps to remove waste products from the body such as ammonia. According to a study done in 1985, giving ornithine to subjects before sleep was able to actually increase their growth hormone production. Some more recent studies have even shown that in the absence of sleep, that giving ornithine was able to actually increase growth hormone production. No toxicity effects were documented in either study of consuming ornithine.

Ornithine and Arginine

The supplement makers will often package both ornithine and arginine together in a single product. The combination according to some studies have a much greater impact on the body then individual. In one study the arginine-ornithine combination increased growth hormone more than placebo during a given exercise challenge. The participants also did not experience any side effects related to being given arginine or ornithine.

Ornithine Alpha-Ketoglutarate

OK, ornithine alpha-ketoglutarate, is still availbale for sale despite some safety concerns in the media. According to some studies OKG prevents the age-related loss of muscle. Your body converts this substance into arginine and ornithine.

If you are looking for a natural way to increase your HGH possibly naturally than consider taking ornithine and arginine. It is an inexpensive way to possibly get a mild beneficial effect of HGH increase that can help your body recover better.

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2)Agmatine Benefits for Athletes:

Today I wanted to talk about a pretty awesome supplement, Agmatine. You may or may have not heard of it, but the benefits are pretty outstanding. We all know the benefits that amino acids can have to training, and if you have success with those you should really enjoy agmatine. Agmatine is produced with the carboxylic acid is removed from arginine. Here are some of the great benefits of agmatine.

Recovery/Pain Fighting

Agmatine is a pain fighter which means not only can it have benefits when you are suffering from an injury but it has also been shown to aid the body during post-workout recovery. It can assist in chronic pain management and has even been used to help those who suffering from degenerative diseases.

Antioxidants

We all know that for athletes who are training hard day in and day out; there is often an increase in free radicals within the body. The stress that we put our bodies under day in and day out can actually hurt our progress if we are not taking supplements to help counteract the build-up. Agmatine offers protection from these free radicals and the effects that they have on our bodies.

Mood Improvement/Brain Health

Agmatine has a lot of the same benefits as arginine but with a great rate of potency. It can help many achieve a mental sharpness and also help to boost overall mood. It has also been shown to have anti-anxiety properties. Some studies have shown that it can be effective in helping to treat even more serious conditions such as Alzheimer’s disease.

Improving Insulin Response

Another benefit to the athlete for supplementing with Agmatine is the improvement it has on insulin response within the body. This has always been important to athletes and body builders who are looking for a leaner and more muscular body. Along with improving insulin response it is also helps to increase the production of GH and LH hormones in the body which can also have an effect on body composition.

Dosage Instructions

Typically the accepted daily dosage of Agmatine is about 2500 mg – 2.5 grams. You do want to be aware of how much you are taking in and not get too high of a dosage. The best time to take this would be about 45 minutes or so before your workout.

If you are looking for a new supplement to help boost your training, Agmatine is a great natural and safe supplement to add in.
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3)Benefits of D-Aspartic Acid:

Today lets focus on an important amino acids that can help boost your athletic performance and offer other importance benefits to the body. D-Aspartic Acid (DAA) has been linked with testosterone production and has been used for to improve both mental and physical health and offer benefits in both of those areas.

Muscle and Strength

Today most of the reason that many people seek out supplementation is to help aid in their athletic performance. Specifically many of those are looking to help to find new and natural ways to increase the overall muscle gain and strength. Testosterone, and DAA which is used in testosterone production, helps to increase muscle protein production within the body, which helps to lean muscle growth. It has also been shown that testosterone also helps to suppress cortisol within the body. Cortisol has been shown to actually cause muscle tissue breakdown and increased body fat. It is mostly linked to increased stress levels.

Energy

Going right along with increased athletic performance, energy is also a very important part to any athlete. They need the energy to get through the tough workouts as well as to keep performance up from one day to the next. Increased testosterone levels through DAA have to been shown to actually increase energy levels within the body. Increase testosterone levels within the body not only helps to boost your energy but has also been shown to help you sleep better as well which aids in making sure your body recovers at its best overnight.

Mental and Heart Health

On top of simply help to aid in greater athletic performance, DAA has also shown to have benefits to both your brain and your heart. Increased testosterone from DAA has been shown to actually boost your overall mood. It does this by stimulating amygdala, which promotes great ambition and confidence in the body.
Heart disease is the number one killer of men, and increasing testosterone production has also shown to improve overall heart health. It has shown to help widen the blood vessels which allows more hemoglobin to reach the heart.

DAA is a great supplement to be taken by men. It has both physical and meant benefits to the body and can help boost your athletic performance in the gym as well. While there are many supplements out there, this is one that can naturally help give you a boost when you need it the most! Increasing testosterone levels in the body through DAA is an all around great benefit for men.
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4)L-Arginine Benefits:

L-Arginine is an amino acid that is found naturally in nuts, meats and even some dairy products. It is a semi-essential amino acid that can provide many benefits to the body. According to the NIH, the body typically produces sufficient levels of this amino acid, but supplementation can prove beneficial in some medical conditions. But, arginine has a variety of benefits to those looking to possibly the reap the benefits of its powerful effects. Below are some great benefits of adding arginine to your daily supplement regiment.

Reduce Your Blood Pressure

Arginine has been shown to possibly help lower blood pressure in those with hypertension. L-Arginine is the natural precursor to nitric oxide, which is the compound that dilates the blood vessels and prevents the narrowing of the arteries in the body. Which in turn, can help to lower your blood pressure. Lower blood pressure has many health benefits including reducing your risk of heart attacks and stroke.

Muscle Growth

Arginine contributes to the growth of muscle because it also needs for creation of most proteins in the body. While the muscle mass in the body increases, arginine signals muscle cells and promotes the release of growth hormone as well as promoting the metabolism of fat. This is a cheap way to possibly increase your fitness and promote muscle strength.

Immune System Booster

L-Arginine can help to possibly maintain or promote overall health by boosting your immune system. It does this by sweeping up the free radicals and promoting the effectiveness of the cells within the immune system. Ensuring that your immune system is functioning properly is crucial to staying healthy during hard training cycles as well for athletes.

Vasodilation for Endurance

Increasing strength via building the mass of muscle is only one benefit for athletes or bodybuilders. By serving as a precursor to vasodilation, it promotes endurance and muscle conditioning. It does this by when nitric oxide is actually released, it widens the blood vessels by relaxing the walls of the muscles. This increases blood flow to the muscles during workouts. This ever important increase in blood flow to the muscles means that more nutrients and oxygen are being supplied to the muscles and for a longer period of time as well. This will help to decrease muscle damage and fatigue as well promote the healing and provide the best performance.

With all the potential benefits of taking this ever so important amino acid, it can only be beneficial in general health as well as promoting your athletic capability.
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5)Benefits of Ginseng:

Finding new supplements is always fun. I love trying out new ways to improve not only overall health but also boosting my body’s performance. One of the supplements I have recently started using is Ginseng. Ginseng has actually been use for centuries in treating many different ailments and medical issues. It has many benefits to the body and is a supplement that many actually hear very little about. Here are some of the great benefits of Ginseng.

Immune System Boost

While this is always an important thing, especially during the winter months when lots of sickness is being spread around anything that can help boost the immune system is great. There is nothing worse than having to stop training due to sickness. Ginseng has been shown to improve cell function and help the body resist against infections. It does this by increasing the amount of white blood cells. In fact, studies have shown that those who take it regularly show to be less likely to get colds and flu than those that do not.

Anti-Inflammatory Properties

Working out every day causes a lot of wear and tear on your body. By supplementing with Ginseng you can reap the benefits of its anti-inflammatory properties. It’s another great natural supplement to aid in recovery.

Lowers Blood Sugar

For those who are suffering from Type 2 Diabetes, it can have a positive effect on blood sugar levels in the body. Studies have shown that those that took Ginseng prior to eating or drinking something with a high sugar content slowed less of a change in their blood sugar levels. While it is not a substitute for healthy eating it can have a positive effect on helping to maintain blood sugar levels within the body.

Neurological

Ginseng has also been show to help with neurological issues such ADHD or other mental and emotional stresses. For those that suffer from concentration issues or high stress, Ginseng has been shown to be a natural way to help treat these issues. This also may be beneficial as a supplement prior to bed for its aid in stress relief and anti-inflammatory properties.

Ginseng is a great supplement that has been around for many years. It is obvious whey it has been used for many years in treating many medical ailments. Ginseng is another great supplement that’s benefits can be used for everyone. You can find it in most of your health stores as well as over at Mr SUPP.

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6)Best Supplements to Take Before Bed:

Yesterday I talked about the best supplements to take first thing in the morning. A majority of them are water soluble vitamins that can be taken on an empty stomach without issues. Another vital time for supplementation is in the evening right before bed. Your body does most of its recovering while you are asleep, so what you take (and eat) before bed is also very important. Here are some of the best supplements to take before you hit the bed at night.

Casein Protein

There are many different proteins out on the market today, but of all of them casein is the best one to try to take before you go to sleep at night. Casein is a slower digesting protein and works in your body to help your muscles recover while you are sleeping. It provides your body with a regular stream of amino acids and protein for anywhere from 6-8 hours.

Glutamine

Glutamine is a great recovery supplement. Each night before bed I make sure to add glutamine to my nightly drink (or in my casein protein). It is an amino acid that works with your immune system to help enhance your recovery. I usually take about 10 mg before bed either in powder form (which you can find here) or in capsule. I find, however, that the powder form seems to work better.

Calcium and Magnesium

These are two vitamins that I like to take before bed time. They can really be taken at any time throughout the day, but they have been shown to help eliminate cramping and alleviate some of your muscle soreness. If you are someone who often deals with cramping in your legs or muscles at night, these are both great vitamins to make sure to add into your nightly routine.

ZMA/Melatonin

These are both excellent supplements to take before bed to improve your sleep quality. ZMA helps to boost your natural testosterone levels while melatonin helps to regulate your sleep cycles and helps you have a deeper sleep state. The key when taking ZMA is to remember to take it about 30 minutes BEFORE you casein protein and calcium supplement as the calcium will block the absorption of zinc into the body.

Sleep is vital for proper recovery in the body, and by adding these supplements into your pre-bed ritual. I believe you will notice a significant improvement in your recovery and athletic performance.

7)The Importance of Beta Alanine:

I’m sure everyone reading this has heard of beta alanine. If you haven’t, go check the labels of many of your pre and post workout supplement drinks and you will probably finding it listed as one of the top ingredients. But what does it really do? Bet Alanine is actually considered a non-essential amino acid but has been shown to have many benefits in the fitness world. Here is a look at some of the benefits of beta alanine and why you should add it into your supplement plan.

Boosts Muscular Endurance

This is one of the main advantages and benefits to Beta Alanine and why it is found in so many of our pre-workout drinks. It boosts muscular endurance by increase carnosine content and therefor helps to improve your performance during high intensity workouts. Since Beta Alanine helps to boost the production of carnosine, this in returns helps to slow down the build up of lactic acid, which allows us to work harder and for longer periods of time.

Increased Endurance

Going along with muscular endurance studies have also shown that Beta Alanine helps to increase over all endurance in cardiovascular activities. Studies have looked at cyclists specifically and found that those who took Beta Alanine before long workouts performance substantially better than those who did not.

Increase Lean Muscle Mass

We all want that lean muscular look that is so hard for some of us to obtain. It takes a lot of self-discipline and work, but Beta Alanine has been shown to aid in that process as well. When paired with high intensity workouts, Beta Alanine helped to increase lean muscle mass than just with the workouts alone. Not only will it help you increase your performance but it can also help you to increase the lean muscle we so badly want.

Bone Strength

The final benefit of Beta Alanine is bone strength. Through it synthesizing process of carnosine it helps so strengthen and improve bone health. This enables athletes of all kinds to stay healthy and injury free, which is obviously vital to proper training.

As you can see Beta Alanine has been shown to have many important benefits to training and fitness. A reason why you will find it in many of your supplements you already take. If you are not currently taking this, I would highly suggest looking into adding it into your daily routine.

Here are some of our favorite pre-workouts that contain Beta Alanine:
Beta Alanine.

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7)The Importance of Vitamin K to the Body:

We hear so much information daily about vitamins. Which ones you should be taking, which ones you should avoid and so on. We often hear of the common ones: vitamin C, B, A, etc. We all know what they to do and how they benefit the body. Today I wanted to turn my focus on another vitamin but one that you don’t hear quite as much about but that is still very important for the body: vitamin K.

Vitamin K is a fat-soluble vitamin that is often found in foods such as: kale, spinach, mustard greens, collard greens, turnip greens, and broccoli to name a few. It is stored in the fat tissue within the liver in the body.

Vitamin K is best known for helping blood to clot or coagulate. In fact, every baby that is born in the US, Canada and Britain and several other countries receive a vitamin K shot right after birth. This helps to prevent excess bleeding especially within the brain. Babies don’t have enough bacteria in their intestines, such as adults do, which is where vitamin K is produced. They eventually formulate it overtime but this shot protects the baby. While it is rare to find within babies, this simple shot can protect serious reactions in those that do suffer from bleeding.
The other main importance of vitamin K is that your body needs it in order to use calcium to help build bones in your body. It has been shown to help decrease changes of osteoporosis and helps to build up your bones through calcium. Strong bones are not only important for the elderly but also in athletes and others to help avoid injury from excessive force on the bones on a daily basis. This is especially common among runners who are pounding on their legs each day. Strong bones will help your body now and in the future.

You hear much less about vitamin K than you do about the other important vitamins, but it is not one that should be overlooked. Many multi-vitamins should contain vitamin K but it is important to check your labels because not all will contain it and those that do many not be getting your body its full-recommended daily vitamins. Vitamin K is another great example of why we should make sure to eat our greens and make sure to get an overall well balanced diet. Vitamin K is not something you want to be deficient in.
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8)
Benefits of Casein Protein:

What is casein protein?

Casein protein is a milk-based protein, which is derived from the process of making cheese. Casein is a slow releasing protein unlike whey which makes it ideal to take before bed to not only to help keep you feeling full but also helps your body to recover and prepare itself throughout the night.

What are the benefits of casein protein?

Weight Loss – Casein protein has been shown to aid in weight loss due to its slow digesting nature. Many studies have shown it aids in weight loss, because it helps to keep you fuller longer much like any other protein source.

Body Composition – Several studies have shown that when you incorporate casein protein into your training it can help you look leaner by maintaining muscle when you are in the process of loosing weight. This is essential not only for the every day person aiming for weight loss but also for those who are weight lifters. By keeping muscle while loosing weight is helps you to look leaner and feel better about yourself.
Dairy Based – I mentioned earlier that casein protein is dairy based which means it also contains some vitamins that others do not: vitamin D, calcium and potassium. These vitamins can help keep your bones strong, help manage blood pressure and lower your chances of getting heart disease and diabetes.

Hair Benefits – This one is for my fellow female readers. Casein protein intake has been shown to help prevent hair loss, strength hair and keep is shiny and healthy. While this may not be important to some it is a welcomed side effect to many!

Conclusion

Casein protein is essential no matter what your goals. If you are looking to lose weigh, build muscle or lean out it is great for you! I would highly recommend taking it before you go to sleep at night. Not only will it help you sleep better but it will help you wake up feeling recovered and ready to go!

9)The Benefits of Pea Protein:

The other night I purchased a low calorie ice cream substitute to try out so I could calm down some of my cravings without going overboard. The entire container is only 100 calories and since I know I won’t be eating a pint of it I figured it was a good option. Before I bought it I looked at the ingredients to see what exactly this amazing creation was made out of: pea protein. Of course, the researcher in me came out and I decided it was time to look into the benefits of pea protein since I personally had never tried it before.

The obvious promotion of pea protein comes from the fact that is a more “natural” form of protein since it comes from plants. Those of you who are vegan or vegetarian may already have more experience with this type. Pea protein is especially high in the amino acids: lysine and arginine. Of course, as you all know these are the building blocks of body tissue and muscles.

Lysine itself cannot be made in the body so the only way to obtain this amino acid is through your diet. Pea protein actually has a higher lysine content than other proteins. This can benefit not only your recovery but also help to avoid some of the side effects of now getting enough lysine in your system such as: dizziness, loss of appetite, slow growth, anemia, and even reproductive disorders.

Pea protein also is an excellent source of iron. In fact, in a single serving pea protein contains 30% of your recommended daily value. If you are using pea protein because you do not consumer animal-based protein you will want to consume it with citric acids to help in the absorption of iron into the body.

Pea protein is unique in that no matter what your diet is you most likely can consume this type. It is gluten free, soy free, dairy free, vegan, vegetarian, etc. In fact if you are one who suffers from various allergies and you can’t yet figure out what it is you are most likely safe in the consumption of pea protein.

If you are looking for a new type of protein or having issues with digestion of the regular protein powders try finding some pea protein and this should help your cause! No matter what your diet looks like, you can’t go wrong adding this in as well.
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9)Important Information on Creatine for Athletes:

Utilizing supplements does not just mean going to the store or going online and picking the correct supplements. There is a multitude of other things in regards to taking supplements like creatine that is important when supplementing. One important factor is knowing when to take certain supplements so that they have maximum effects. Creatine is a very popular supplement when it comes to bodybuilders and athletes, but there is a lot of information out there that many of these athletes and bodybuilders don’t know about creatine that can help them better understand how to use it and when to use it in order to maximize the effect of it.
Creatine

Creatine is popular in supplemental form but creatine actually exists in every single person’s body is varying amounts. The body makes it in order to feed energy into the muscles. This is where creatine supplementation can benefit athletes because the levels of creatine produced by the body while sufficient for the average person may not be optimal in order to get the most out of a hard workout. Using creatine can help you maximize and achieve harder workouts.

Timing

Most researchers and experts will agree that consuming creatine around the time of a workout will yield the best results. But, the agreements become murky among experts in regards to whether to take it before or after workouts. What you are trying to achieve in regards to the workout and/or recovery is what is important when it comes to timing. Many experts will agree that in order to maximize the effect of the workout and achieve optimal recovery then it is best to consume it right after exercising because your creatine levels are depleted at this point. But, by taking creatine immediately before a workout is a good idea as some research shows that it helps get you through harder workouts and helps your muscles from breaking down as well.

Creatine Cycling

One important aspect of creatine is cycling because creatine is not meant for continuous use over a long period of time. It can cause your muscles to become use to the supplementation of creatine and thus decreasing the effect of it. Most experts will agree that a 4 week cycle is optimal in which the first week is dedicated to maximally loading up on creatine and the next 3 weeks consist of regular use of just once or twice a day. After the 4 weeks of use is up, you take a 4 week hiatus from taking creatine and prepare your body for the next 4 week cycle of creatine supplementation.

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10)The Benefits of Branch Chain Amino Acids:

Branch Chain Amino Acids, commonly referred to as BCAA’s, are essential nutrients for the body that it obtains from proteins founds in foods such as dairy products, meat, and legumes. The “branch chain” refers to the chemical structure of the amino acids. BCAA’s include leucine, isoleucine, and valine, and support many functions within the human body.

One of the major benefits of BCAA’s is that they support protein synthesis. Leucine, part of the amino acids found in BCAA’s, have been found to stimulate muscle growth by aiding enzymes that initiate protein synthesis. Studies into this have found that taking leucine supports activation of protein synthesis and also were shown to lower body fat levels. Many body builders and even high endurance athletes supplement BCAA’s into their diet or focus on getting the correct foods to increase the BCAA’s intake to support protein synthesis. This can be used with all types of athletes and helps to aid in stimulating muscle growth.

BCAA’s have also been shown to decrease muscle soreness if taken at strategic points through out the day. This primarily is seen to aid in reducing the soreness coming from high-intensity training. The best use of BCAA’s is ½ hour before exercise, 1-½ hours after exercise, between lunch and dinner, and again before bed. This was found to reduce muscle soreness 48 and 72 hours following exercise when BCAA’s were used.
Recent studies have also found that BCAA’s have been shown to have an anti-aging effect and increase the productions of new mitochondria, which help to increase energy production. Supplementation of BCAA’s has also been shown to support cardiac health, prolong life, and help those with chronic liver disease by improving insulin resistance. These are not necessarily common medical treatments, but taken along side medical advice it has been shown to help in these cases.

Ten grams of essential amino acids, including BCAAs, has been shown to decrease depressive symptoms and overall performance. While it may not work to treat severe depression symptoms, it has been shown to help aid in reducing the symptoms of depression and helping those with milder cases.

BCAA’s are a wonderful supplement to be taken by athletes and people of all ages. It can help with every aspect of life, but should always be included in the diet of high performance athletes. It is best as with any vitamin or mineral to get these through your diet in high protein foods, but can also be effective through supplementation.

11) Positive Benefits of GABA:

GABA, or gamma-amino butyric acid, is a neurotransmitter that decreases communication between the nerve cells within the brain, which will cause a calming effect. GABA is a popular supplement sold in many different forms including powder, pills and liquid form. There are a variety of ways to take it with no form being superior to the other and is more based on personal preference. If you like to consume a protein shake before going to bed it may be better to use the powder as you can just mix it in with the shake with no added calories and easy mixing. But, pill form and liquid form work just as well. Here are some amazing benefits that adding GABA can have on your health.

Mood Booster
Are you feeling down, depressed or anxious? You might have low level of GABA in your brain. GABA taken as a supplement is shown to increase blood levels of GABA according to several studies. Several studies suggest that GABA will enhance your mood and actually help with calming down and not feeling as anxious. Most of the evidence behind this is anecdotal with a few studies showing positive benefits. This benefit is controversial but is something to consider if you are possibly looking for a mood elevator. This benefit could also be due to the fact that GABA helps with sleep as well and with better sleep typically comes better mood.

Sleep Promoter
GABA is well known for its ability to make falling asleep a lot easier. It lowers the activity of nerve cells in the brain which can contribute to a relaxing effect on your brain promoting sleep. GABA has also been shown to possibly increase the amount of HGH, human growth hormone, in the body as well. HGH has a lot of positive benefits including promoting and improving sleep cycles and keeping you asleep instead of waking up during the night a lot. I personally have taken GABA and can attest to the sleep benefits of taking it. I don’t wake up feeling drowsy either, which is an important thing to note if you have to work the next day.

Chronic Pain Reliever
GABA has been shown in some studies to actually inhibit some pain pathways and impulses in the body. Certain diseases that are chronic such as rheumatoid arthritis, GABA has been shown on a few occasions to improve chronic pain levels. GABA was also shown to possibly lower stress levels, that calming effect again, which stress is another big contributor to pain sensation.

Helpful With Seizures
Anyone who has had seizures knows the horror involved with them. GABA has actually been shown to reduce the firing between the neurons in the brain which can help prevent seizures from occurring. One important note is that you should not substitute GABA for traditional seizure medications. This is a very important point. Though it has been suggested that it can be helpful with preventing seizures, it is not a well-established fact and should not replace medication control. It is better used as an adjunctive therapy for helping to prevent seizures in addition to medication. Again, check with your physician about taking GABA with your condition just to make sure it is safe in your situation.

GABA is a nice natural supplement that you can add to your supplement regiment. The majority of people who take it use it for promoting healthy sleep. There is a lot to be said for a good night sleep as far as recovery and health is concerned. So, if you are having issues with sleep especially, consider taking a GABA supplement to help with your sleep issues.

A great supplement to use, that I personally use is: GABA Premium Powder OR if you are looking for something with a little more geared towards sleep with other great sleep promoting ingredients consider: Sleep Aid
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11)Benefits of a Diet Rich in Vitamin C

Vitamin C is the most widely taken single vitamin in the United States. Besides taking it to treat colds and sicknesses, many people believe it can cure numerous ailments and problems. There is now evidence to support some of those claims. Vitamin C is always associated with just general immune system type defenses but vitamin C is so much more than that and has so many powerful effects on the body.

Scientific studies using Vitamin C to treat colds show that it can reduce the cold’s severity because it acts as a natural antihistamine. While it has been shown to help decrease the severity it has not been proven yet to completely prevent the common cold. Vitamin C has also been able to help aid in the healing of wounds. Vitamin C taken orally helps wounds and cuts to heal faster and better. Vitamin C is a main component in collagen and collagen is one of the first components that forms on wounds and in fracture healing. Getting enough vitamin C is essential in so many ways.

Vitamin C has also been in the news in regards to cancer prevention. Vitamin C is said to help protect cells and their DNA from damage which helps to support the body’s immune system. This mutations can eventually lead to different types of cancer within the body, and vitamin C has been shown to reduce these risks in several studies done on the association between vitamin C and cancer. Unlike with the common cold, vitamin C has not been shown to attack cancer directly but is used primarily as a preventative measure. Most people would rather have to prevent cancer than have to try and treat cancer, so make sure to get enough vitamin C to add an additional protective advantage to your arsenal against cancer.

Vitamin C has also been show to help prevent cataracts in older adults. The lens of the eye needs vitamin C to fight the free radicals that form as a result of direct sunlight on the eye. Since Vitamin C is concentrated in the lens and your body will pull vitamin C from the blood and put it into the lens which helps protect the eye from damage. Eye health is very important as you get older, so especially older adults need to make sure they are getting sufficient vitamin C intake in order to help sustain good eye health.

Many people today suffers from diabetes. It has been shown that vitamin C can help to regulate levels of sugar in the blood. Insulin helps vitamin C and glucose into the cell so that it can aid in regulating blood sugar levels. Adding supplements of vitamin C in diabetic individuals can force it into the cells which aids in protecting against many complications that arise from diabetes. Diabetes is a nasty disease to have and helping to prevent it or treat it can be done according to several studies that studied the link between vitamin C and diabetes.

These are just a few of the conditions that vitamin C can help fight against. It should be taken every day in supplement form along with eating foods with natural vitamin C in it. Next time you are taking your daily vitamins – don’t forget vitamin C.

12)Benefits of Boosting Testosterone Levels(test infusion )

I just wanted to bring everyone’s attention to a new product which has just hit the market. Premium Powders new Test Infusion appears very promising for those who desire both herbal testosterone supplementation and the support complexes necessary to maintain gains during a rest period.

Many people don’t realize that there are several herbs that have been scientifically proven to boost testosterone. Indigenous people throughout the world realized long ago that certain herbs had potent effects boosting virility, stamina, and vitality. Unfortunately, it has taken years for Western medicine to take notice of these herbs and their testosterone boosting effects. Test Infusion contains 5 testosterone boosting supplements into one package.

The first I would like to discuss is is Tongkat Ali root, primarily because I like it’s name. This plant is native to Southeast Asia and has been used for years in the native medicine of the region. Scientific study in both animal models and humans has shown it to be a potent testosterone booster. It was shown in a placebo controlled study published in the British Journal of Sports Medicine to aid significantly in muscle gains over volunteers taking the placebo. Simply, it helped them gain muscle faster, than those who didn’t.

Also included is the proven testosterone booster is Bulbine Natalensis. It is a herb found in southern Africa, which like Tongkat Ali was used by native peoples as a potent aphrodisiac as well as an anti-inflammatory. Studies have shown that when taken it significantly increases Testosterone. It also has been shown to decrease Progesterone, Prolactin, and Estrogen, 3 hormones which no male athlete desires.

Next up is the amino acid, D-Aspartic Acid. Amino acids are what proteins are derived from. Your body uses the L form of amino acids to build muscle and body tissue. The D form is used most often as transmitter. Simply, it gives a signal for the body to either increase or decrease production of something. D-Aspartic Acid has been show to up regulate production of Luteinizing hormone, which causes the Leydig cells in the testis to produce more testosterone.

You may have heard of different varieties of the middle-eastern plant Tribulus over the years being mentioned as a potent testosterone booster. Studies have been somewhat contradictory for many of these varieties, with the exception of extracts from the Tribulus alatatus plant, which, drum roll please, is also included in Test Infusion. It is pretty unique in that it is a very potent antioxidant, boosting glutathione and ascorbic acid levels and has anabolic effects due to increasing free testosterone levels. What I think is the most interesting thing about this herb, is that it has been shown to have an anabolic effect, independent of testosterone levels. This is going to be researched extensively over the next few years as it is a pretty novel mechanism.

Finally, last but not least we come to Basella alba, no relation to Jessica. Also known as Indian Spinach, the stuff really tastes pretty decent as it is a staple in many Indian and Southeastern Asian diets. For years there wasn’t a supplement available, and those who desired its testosterone and libido increasing effects simply ate it. That’s great, but the stuff is super high in fiber and can cause some pretty raunchy flatulence. Here it is in pill form concentrate, so that issue is mitigated completely. Thank god.

The majority of these supplements mentioned above are found easily enough in solo preparations, but there are very few products that combine them all into one easy to take package. Also, you always have to be careful when buying products like these, as many companies simply don’t deliver what they promise, often times resorting to selling adulterated oregano versus the real deal. With a Premium Powders product, that isn’t something you are going to have to worry about.

Now time to talk about the support complexes. When you are in a high testosterone state, you have to provide your body the appropriate support complexes to allow your body to take advantage of it. You have to stay hydrated and support the kidneys, we all know. Also, you have to provide the vitamins, minerals, and antioxidants your liver, heart, and prostate need to keep up with your elevated testosterone levels. If your prostate swells up to the size of a grapefruit due to increased testosterone levels, not only will you be tired from getting up to piss 10 times every night, but you’re not going to be in the mood to take advantage of your elevated testosterone levels. Test Infusion has the support complexes you need to help stay out of trouble when you are striving for gains, and also those needed to provide the support needed when you are just trying to maintain where you are at.

These herbs increase testosterone, which is a wonderful thing when you are trying to gain muscle. However, elevated testosterone does have its own negative side effects. For example, testosterone decreases good cholesterol and increases the bad cholesterol. This is one reason that women tend to live longer and have less heart problems, as estrogen has the opposite effect. As always, before going on any supplement it is best to check with a physician before starting.

All things considered, Test Infusion looks to be another hit from Premium Powders. It not only provides 5 testosterone boosting agents, but also provides a wide variety of support complexes to help your body cope with not only high testosterone states but also when you are in a recovery period. Is this a supplement for gain or recovery you might ask? The answer I think is it really depends on the person. If you want an all-natural testosterone booster then this is definitely one of the leading products on the market and could help you get some hard to reach gains that protein powder alone won’t let you reach. If you are in a recovery period, then this would also be a product to consider as the herbal testosterone boosters and support complexes are a nice bridge and will help your body maintain you are at.

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13)Foods to Help You Sleep Better:

I don’t know about you wall but I always have trouble sleeping. I think it has a lot to do with always working or working out. I try to keep my energy levels up throughout the day and then by the time I am ready for bed I am wide-awake thinking about everything under the sun. Did you know there are foods that can help you sleep better? Here are a few foods you can add to help you relax and have a great nights sleep.

Bananas

The most benefit in bananas comes from the fact that it is rich in potassium. This helps to calm down your restless legs at night and help you have a much better and more relaxed sleep. On top of the potassium bananas also contain magnesium, which can help aid in muscle relaxation and healthy digestion and circulation. Plus, you will find your body is much more rested and recovered in the morning!

almon

Not only is Salmon a lean and great food for you to eat, it has also been shown to help you stress less. Salmon has been shown to reduce surges of the stress hormone and help you relax and have a restful nights sleep. The key ingredients that help are the Omega-3’s and the Vitamin B6.

Sweet Potatoes

Are you catching a trend? Turns out there are many advantages to eating healthy and lean aside from those that occurs to your physical appearance! Just like with bananas sweet potatoes are a good source of potassium, which help to relax and repair the body. Aside from the sleeping properties sweet potatoes are also a great source of healthy carbs!

Almonds

Magnesium is the key ingredients in almonds that help you sleep better at night. The protein that it contains also helps to regulate your blood sugar levels and keep your body sustained throughout the night. Healthy fats also have been shown to help you sleep better and are good for your body! Just be careful not to go overboard with the amount you eat as they can easily add up.
As you can see eating clean and lean not only help you to get the body and perform as an athlete as you want, but it also can help in other areas of your life like sleep. We all know how much better we feel after a good night sleep!

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BODYBUILDING HISTORY——–

BODYBUILDERS THROUGH THE AGES:
Over the past 150 years, bodybuilders have gone from circus sideshows to celebrities, imparting fitness lessons along the way.

BODYBUILDING HISTORY SUMMARY:
It is said that bodybuilding dates all the way back to ancient Greece. It was only after the 19th century that bodybuilding was promoted by Eugene Sandow, known as “The Father of Modern Bodybuilding”. Not only was Sandow incredibly strong, it is said amongst bodybuilding circles he was the pioneer for the craze of physical aesthetics. Due to his high profile within the industry, Sandow capitalised on his dedication and built several businesses around bodybuilding equipment. Shortly after, Sandow then organized the first ever bodybuilding contest in September 1901 called the “Great Competition” it was a great success. Today the most prestigious bodybuilding competition held for bodybuilding is the Mr. Olympia.
STONE LIFTING:
BB History 1
Stone-lifting traditions were practiced in ancient Greece and Egypt. Western weight lifting developed in Europe around 1880 to 1953, with strongmen displaying feats of strength for the public, and challenging each other. The focus was not on the make up of their physique, and these strongmen often had a large stomach and fatty limbs.
ANTIENT GREECE:
BB History 2
The roots of bodybuilding go all the way back to ancient Greece. It was the athletes of ancient Greece who used to train in the gymnasiums (Greek for “naked place”); however, they did not use resistance training as a form of body modification but rather a means to improve at the sport they participated in.
The most notable of such athletes was Olympic wrestling champion Milo of Croton who reportedly would carry a calf on his back every day until it became a bull, thus demonstrating progressive resistance as a means of developing strength.
EUGEN SANDOW – “THE FATHER OF MODERN BODYBUILDING.”
By the mid-19th century weight training as a means of improving health and increasing strength was becoming increasingly popular. People began to be exposed, to what was to become known as, the physical culture: through the travelling strongmen of the time. The strongmen would entertain crowds with feats of strength, such as lifting and pulling massive weights. However, it was purely the feats of strength that the audiences were interested in; the actual aesthetics of the strongmen was not important — this would all change with the arrival of Eugene Sandow.
Eugen Sandow 1
Born 1867 in Prussia by the name Friedrich Muller, Eugene Sandow later became referred to as “The Father of Modern Bodybuilding.”
Not only was Sandow incredibly strong, he also had a muscle quality and an aesthetic comparable to that of a modern day bodybuilder. He first traveled Europe and later in the 1890’s America — where he was billed as the “world’s strongest man”.
For more details on Eugen sandow, refer to EUGEN SANDOW section on this website. www.medifitbiologicals.com
1901 LONDON COMPETITION:
In 1901 the first major bodybuilding competition was held in the Royal Albert Hall, London. It was to be known as “The Great Competition”. And Sandow was one of the judges alongside Sir Arthur Conan Doyle as well as athlete and Sculptor sir Charles Lawes.

1904 Madison Square Garden in New York City:
On 16 January 1904, the first large-scale bodybuilding competition in America took place at Madison Square Garden in New York City. The winner was Al Treloar and he was declared “The Most Perfectly Developed Man in the World”. Treloar won a $1,000 cash prize, a substantial sum at that time. Two weeks later, Thomas Edison made a film of Al Treloar’s posing routine. Edison also made two films of Sandow a few years before, making him the man who made the first three motion pictures featuring a bodybuilder. In the early 20th century, Bernarr Macfadden and Charles Atlas, continued to promote bodybuilding across the world. Alois P. Swoboda was an early pioneer in America and the man whom Charles Atlas credited with his success in his statement: “Everything that I know I learned from A. P. (Alois) Swoboda.”

1930’s BODYBUILDERS:
Other important bodybuilders in the early history of bodybuilding prior to 1930 include: Earle Liederman (writer of some of the earliest bodybuilding instruction books), Seigmund Breitbart (famous Jewish bodybuilder), Georg Hackenschmidt, George F. Jowett, Maxick (a pioneer in the art of posing), Monte Saldo, Launceston Elliot, Sig Klein, Sgt. Alfred Moss, Joe Nordquist, Lionel Strongfort (Strongfortism), Gustav Fristensky (the Czech champion), and Alan C. Mead, who became an impressive muscle champion despite the fact that he lost a leg in World War I.

THE “GOLDEN AGE – 1940 TO 1970”
The period of around 1940 to 1970 is often referred to as the “Golden Age” of bodybuilding because of changes in the aesthetic for more mass, as well as muscular symmetry and definition, which characterised the “early years”. This was due in large part to the advent of World War II, which inspired many young men to be bigger, stronger and more aggressive in their attitudes. This was accomplished by improved training techniques, better nutrition and more effective equipment. Several important publications came into being, as well, and new contests emerged as the popularity of the sport grew.
This period of bodybuilding was typified at Muscle Beach in Venice, California. Famous names in bodybuilding from this period included Steve Reeves (notable in his day for portraying Hercules and other sword-and-sandal heroes), Clancy Ross, Reg Park, John Grimek, Dan Lurie, Larry Scott, Bill Pearl, and Irvin “Zabo” Koszewski.
IFBB & NPC 1
The rise in popularity of the Amateur Athletic Union (AAU) added a bodybuilding competition to their existing weightlifting contest in 1939 – and the following year this competition was named AAU Mr. America. Around the mid-1940s most bodybuilders became disgruntled with the AAU since they only allowed amateur competitors and they placed more focus on the Olympic sport of weightlifting. This caused brothers Ben and Joe Weider to form the International Federation of BodyBuilders (IFBB) – which organized their competition IFBB Mr. America, which was open to professional athletes.
In 1950, another organization, the National Amateur Bodybuilders Association (NABBA) started their NABBA Mr. Universe contest in the UK. Another major contest, Mr. Olympia was first held in 1965 – and this is currently the most prestigious title in bodybuilding.
Initially contests were only for men, but the NABBA added Miss Universe in 1965 and Ms. Olympia was started in 1980.
1970 ONWARDS NEW ORGANIZATIONS:
IFBB & NPC 2

In the 1970s, bodybuilding had major publicity thanks to Arnold Schwarzenegger, Franco Columbu, Lou Ferrigno and others in the 1977 film Pumping Iron. By this time the International Federation of BodyBuilding & Fitness (IFBB) dominated the competitive bodybuilding landscape and the Amateur Athletic Union (AAU) took a back seat.
The National Physique Committee (NPC) was formed in 1981 by Jim Manion, who had just stepped down as chairman of the AAU Physique Committee. The NPC has gone on to become the most successful bodybuilding organization in the U.S., and is the amateur division of the IFBB in the United States. The late 1980s and early 1990s saw the decline of AAU sponsored bodybuilding contests. In 1999, the AAU voted to discontinue its bodybuilding events.
1970s AND ARNOLD SCHWARZENEGGER
BB History 5
After much success in Europe, Arnold Schwarzenegger, who became known as the “Austrian Oak”, burst onto the international bodybuilding scene. In 1966, his first big international victory was the National Amateur Bodybuilders’ Association (NABBA) Mr Universe contest. Arnold’s first attempt at being the best, and capturing the Olympia title came in 1969, was unsuccessful. He finished second place, behind Sergio Oliva. It would be the only time Arnold was defeated in the competition.
On his second attempt, at a record breaking age of twenty-three, Arnold won the title of Mr Olympia. Beating Sergio Oliva in the process. Schwarzenegger would now go on a winning streak and be crowned Mr Olympia every year up to 1975 — a record breaking six times.

BODYBUILDING HAD A NEW STAR:
By the time Arnold Schwarzenegger won the title five times in a row he began to attract attention from filmmakers George Butler and Robert Fiore. They filmed Arnold training and competing in the 1975 Mr Olympia for a docudrama called Pumping Iron. It was actually Arnolds plan to retire from bodybuilding in 1974 but he was persuaded to carry on so the film could be made. Pumping Iron would do a lot to popularise bodybuilding, as well as introduce Arnold Schwarzenegger as a household name.

EARLY 2000 IOC APPROVAL:
Olympic approval 2
In the early 2000s, the IFBB was attempting to make bodybuilding an Olympic sport. It obtained full IOC membership in 2000 and was attempting to get approved as a demonstration event at the Olympics which would hopefully lead to it being added as a full contest. This did not happen. Olympic recognition for bodybuilding remains controversial since some argue that bodybuilding is not a sport because the actual contest does not involve athletic effort. Also, some still have the misperception that bodybuilding necessarily involves the use of anabolic steroids, which are prohibited in Olympic competitions. Proponents argue that the posing routine requires skill and preparation, and bodybuilding should therefore be considered a sport.
In 2003, Joe Weider sold Weider Publications to AMI, which owns The National Enquirer. Ben Weider is still the president of the IFBB. In 2004, contest promoter Wayne DeMilia broke ranks with the IFBB and AMI took over the promotion of the Mr. Olympia contest.

RONNIE & CUTLER:
Coleman reached a competition weight of 297lbs and became the joint record holder for Mr Olympia; winning eight from ’98-’05. Ronnie Coleman also holds the record for most wins as an IFBB professional, with 26.
Returning to the stage in 2006 to defend his title, and make it a record breaking nine Olympia’s, Coleman was defeated by Jay Cutler.Previously, Cutler was a runner-up for five years consecutively.
BB History 4
Jay Cutler’s win reversed the trend of Mr Olympia getting bigger and bigger every year. This was further demonstrated when a smaller and highly conditioned Dexter “The Blade” Jackson stole victory from underneath Jay Cutler’s nose in ’08. Cutler is no stranger to adversity, and won back the title the next year. He’s one of only three men to do so. And being the first to win back the title straight after losing it. Currently, Cutler is the dominant bodybuilder of our time. Winning the Mr Olympia title four times. The most recent in 2010. His era could be coming to an, and if he’s toppled, the next bodybuilding super-power may emerge…