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10 Best Workout Supplements for Gaining Mass

By | Supplements, TRAINING & WORKOUT | No Comments

Do you like eating or do you like exercising? Well, it is a question that didn’t need asking considering the answer is obvious. Anyone in their sane mind would choose the former in a heartbeat, while do everything they can to avoid the latter. However, it can be said that both are important when it comes to our health. Not only for remaining healthy and fit, but also to have a good, steady and strong body. Maximizing growth can be very important, which however, will not occur only with the help of body building equipment, but also with the help of certain ingredients in our food which are absolutely critical such as:

1. Whey Protein Powder: Nothing can beat whey, a milk protein, to gain you the highest level of muscle and growth. With a fast absorption power and the ability of increasing blood flow in the muscles, it will also increase your size and strength and end up losing fat and preserving muscle.

2. Casein Protein Powder: Another milk protein, Casein protein powder are much longer-lasting and will spread amino acids slowly and steadily throughout your bloodstream. A study conducted in Netherlands have recently concluded that taking in casein two and a half times more will lead to higher metabolic rate and a better fat balance, with satiety level 33% higher.

3. Creatine: Made up of three amino acids: arginine, glycine and methionine, this popular weightlifting supplement is reported to increase brain function as well as treat the depressed. However, it needs to be taken frequently and also lack of exercise might reduce its effectivity.

4. Branched-chain Amino Acids (BCAAS): These represent three of the most crucial amino acids i.e. leucine, isoleucine, and valine; which when taken 5-10 grams with breakfast, pre and post workout, can increase energy, muscle growth along delayed muscle soreness.

5. Beta-Alanine: This form of amino acid can lead to an increase in power and strength in the body, giving it more endurance for contraction with only 2-4 grams of it per day after workout.

6. Nitric Oxide Boosters: A boost of energy, this supplement can actually make a tiring and worn-out day of yours into a fully energetic one with its ability to dilate blood vessels and for increasing oxygen, nutrients and hormone delivery.

7. Glutamine: With 61% of our skeletal muscle as glutamine, it can be quite easy to say that they are crucial when it comes to delivering nitrogen in our muscle cells. Cell-volumizing, Anti-catabolism etc are its key roles when preventing muscle breakdown.

8. ZMA: ZMA is a popular supplement among athletes, gymnasts, and bodybuilders because of its ability to help bodies get deeper levels of REM sleep while increasing the level of testosterone and IGF-1 and causing major changes in muscle gain.

9. Carnitine: 1-3 grams of Carnitine each day during pre and post workouts can boost the blood flow, muscle growth, and testosterone level. It can be found in many forms such as L-carnitine, acetyl-L-carnitine or L-carnitine-L-tartrate.

10. Beta-Ecdysterone: And lastly, this phytochemical is naturally developed in plants and insects which help bodybuilders from building muscle to increase in body tissues. It has the ability to increase growth powerfully without the negativities of steroids.

thumbnail credit:homeworkoutswork.com

As the leader and CEO of Ultimate You Change Centres, Andy has built the business from the ground up. Utilising the skills he obtained in the early days of his carpentering, he put his tool belt back on and personally built the first Change Centre himself. Whilst simultaneously executing business decisions on an executive level, it was Andy’s mission to create an innovative and successful business that encapsulates extraordinary change and growth not only in business but in the world’s state of health.

Franchise: www.ultimateyou.com.au/franchising
Careers: www.ultimateyou.com.au/careers
Website: www.ultimateyou.com.au

4 Workout Problems and Supplement Solutions

By | Supplements, Tips, TRAINING & WORKOUT | No Comments

Part of the exercising process is facing the day to day complaints that your body issues every time you want it to do something useful. The following article provides a few SUPPLEMENTary solutions to these everyday problems we face at the gym.

1. Early Fatigue

Remember that day when you went into the gym feeling a bit chirpier than usual thinking to yourself, “Yep, Today’s the day. Today’s the day I finally reach the third set of my sit ups.”
Well that scenario might not hold true for the more seasoned bodybuilders but nevertheless we’ve all faced that horrid period where we get tired way early into our workout session. Think of cardio routines. Wouldn’t it be terrific if you didn’t feel like a lump of wet, sticky, sweaty block of hardened cement after 15 minutes in the treadmill? Here’s the part where I blow your mind and give you the solution…. Are you ready? It’s Creatine.

Creatine’s the compound which helps form ATP, which if you’ve passed high school biology, you’d know as the main energy powerhouse of your cells. Early fatigue sets in when ATP runs out of the phosphate bonds. Creatine helps by adding in a few extra phosphate molecules for your body to burn. Creatine can be found naturally in food with high protein content such as red meat or salmon. However, having it as a supplement makes more sense if you’re just looking for that sweet energy burst without worrying about the fat storing up around your moobs.

2. Losing Energy?

Since we’ve got fatigue sorted out let’s look at the next factor that causes most of us would-be-meatheads to slump into our couches instead of lifting discs. Most people find themselves unable to move after an 8-hour day behind a desk. I mean I feel you- who’d want to look after his body when he’s spent a third of his day making money for some wrinkly old schmuck he’s never even seen? But for those who do care about their own health, the answer to energy shortages isn’t in the middle east, it’s in your kitchen cupboard- or wherever you keep your coffee beans.

Caffeine from coffee (or tea for the gentlemen amongst us) helps to provide small energy bursts. These can help you concentrate in your work, focus on your workouts and also clear out your systems of the slimy French stuff you had cause the Indian and Chinese takeouts were closed. Of course to see the results more prominently you should switch to decaf in the mornings. You might not feel buzzed enough during your office meetings but hey- at least you get to impress all those other people waiting in line for you to finish your fourth set of Dragon Flag.

3. Muscle Cramps 

You’re in an inclined bench, lifting four 5 kilo discs on each side, your trainer who was supposed to be spotting you has gone off to pump another tube of ‘roids up his veins and there’s a solid 8/10 waiting in line for you to finish your set- and then just as luck would have it your arms get a cramp, the weight-bar falls on your neck and for some godforsaken reason, you don’t die. Potassium. I won’t go into the details for this but if you don’t want to reenact that scenario just make sure you get plenty of potassium supplements.

4. Muscle Soreness
It’s pretty much a given fact that if you try to improve yourself, life will find a way to f#%k that up. Soreness can come in as early as your first day of workout or it might even creep in when you add an extra ingredient to your own personal concoction of chemical X that is your existing routine. To avoid such discomfort in your muscles, you could think about having Glutamine supplements. Glutamine usually forms a part of our diet through seafood, eggs, and dairy products. Glutamine helps to recover muscle cells. They should be taken as a supplement since the naturally absorbed parts are used up in day to day recovery activities which doesn’t leave out anything for those who workout. However, as per most supplements, care should be taken so that the vitamin is taken in moderate amounts as excessive dosage might cause liver cirrhosis and even hallucinations.

thumbnail credit: philly.com

As the leader and CEO of Ultimate You Change Centres, Andy has built the business from the ground up. Utilising the skills he obtained in the early days of his carpentering, he put his tool belt back on and personally built the first Change Centre himself. Whilst simultaneously executing business decisions on an executive level, it was Andy’s mission to create an innovative and successful business that encapsulates extraordinary change and growth not only in business but in the world’s state of health.

Franchise: www.ultimateyou.com.au/franchising
Careers: www.ultimateyou.com.au/careers
Website: www.ultimateyou.com.au

A Fishy Tale: What Supplements Should You Be Taking?

By | Articles and Tips, HEALTH & NUTRITION, Supplements, TRAINING & WORKOUT | No Comments

by: Cyndi O’Meara

For some time now fish oil has been considered a healthy way to supplement your diet and a great source of Omega 3 fatty acids. Many of us remember having a spoonful of fish oil as a child before the capsule version came along.

In recent years however, some mass produced fish oils have become more and more vague in their certification and claims to be natural.  From examining the packaging, very few supplements are able to tell you what fish the oil was sourced from, if it was farmed or from the ocean, and whether the levels of mercury included are safe.

There are also concerns about what else is being added to fish oil. Some variations contain artificial flavouring to mask the fishy taste – which are synthetically produced and contain over 40 chemicals, many of which are linked to health problems.

When buying Omega 3 oil supplements, I always consider the following:

1. Don’t buy blindly. Always have a good read of the packaging – don’t buy into vague claims and make sure the ingredients, refining process and source are spelt out in black and white.

2. Watch out for flavourings. Added flavours are created in laboratories and have been linked to many health problems in the past 15 years.

3. Avoid Gel Capsules. Not all gel caps are created equal but there are some very common variations on the market which may contain hypermellose phthalate and propylene glycol (linked to kidney and liver problems and banned in the US in pill preparations). Most supplements won’t list the gel cap ingredients on the box – this is a red flag! Even if the fish oil is great, the carrier might be trouble.

4. Quality over Quantity. Fish oil is expensive to produce properly. When you cut costs and go for a cheaper capsule, chances are the standards have slipped and it may be mixed with other oils – possible genetically modified to keep costs down.

5. Consider the Environment. Fish oil production takes its toll on the sea. It takes 5kg of fish to produce 1kg of fish oil and there is a high rate of wastage. With our environment as it is today and the oceans depleted of its natural fish source, think again before buying.

With all things considered, a daily dose of essential fatty acids is certainly not a bad thing but with the health, ethical and environmental costs associated with fish oil it seems foolish not to consider other options. After much research and consideration, I sourced a Peruvian plant based oil, called Inca Inchi for retail through Changing Habits. Containing 45% Omega 3 and 39% Omega 6, the oil provides most of the human body’s needs for essential fats.

The main thing to remember is to be careful to not blindly supplement your diet. Ensure whatever you take has nutritional value, is made from real ingredients and won’t harm your ethical conscience.

 

About the author

Cyndi O'Meara - Bio

Cyndi is a nutritionist and founder of Changing Habits – a health and nutrition education company that have gone from strength to strength since Cyndi wrote her bestselling book ‘Changing Habits, Changing Lives’ in 1997. Cyndi now writes diet protocols, cook books, does national tours, has a line of products and is prolific in the media as an expert on all things health.

As the leader and CEO of Ultimate You Change Centres, Andy has built the business from the ground up. Utilising the skills he obtained in the early days of his carpentering, he put his tool belt back on and personally built the first Change Centre himself. Whilst simultaneously executing business decisions on an executive level, it was Andy’s mission to create an innovative and successful business that encapsulates extraordinary change and growth not only in business but in the world’s state of health.

Franchise: www.ultimateyou.com.au/franchising
Careers: www.ultimateyou.com.au/careers
Website: www.ultimateyou.com.au

What is BCAA (branch chain amino acids)

By | Supplement, Supplements, TRAINING & WORKOUT | No Comments

BCAAs GREAT WORKOUT SUPPLEMENT!!

I often get asked by clients and gym goers alike, “what is the best work out supplement” Women are usually asking because the want fat lose and the guys are normally after muscle gain. Either way ill say the same thing every time…. “B.C.A.A’s my friend”!!

 

THE LOW DOWN

BCAA’s or (branch chain amino acids)) is the name given to three of the eight essential amino acids needed to make protein: leucine, isoleucine and valine. They are called branched-chain because their structure has a ‘branch’ off the main trunk of the molecule. The combination of these three essential amino acids makes up approximately one-third of skeletal muscle in the human body.

Now, from personal experience I can tell you that BCAA’s  work a treat and when I hit a plateau they helped me get through it big time! Two weeks after I started taking them I put on 2.5 kg, which I was obviously stoked about and also, dropped 1% bodyfat!

 

THE GOOD STUFF!

What can you expect from these bad boys?

  1. BCAAs help with recovery
  2. BCAAs decrease bodyfat. This is especially true with visceral fat, which is the fat that accumulates inside the abdomen and results in the bloated beer gut!
  3. BCAAs consumed during training raise both growth hormone and insulin, a combination that increases anti-catabolism and anabolism.
  4. BCAAS prevent muscle fatigue during exercise.
  5. Aid increase in endurance
  6. Boosting immune function, When you train at high intensity or high volume you risk immune suppression and infections. By supplementing with BCAAs you’ll help reverse glutamine loss, which is essential for immune function.

 

So although in an ideal world we would be getting enough BCAAs from our high protein foods such as meat & eggs most people out there wont even know what there protein goals are and will fall victim to under eating and bad food selection. Keep in mind that NO supplement out there will work miracles on its own and you can never go past good nutrition & hydration but these things plus taking BCAAs during training just might be the difference between you putting on a few kg of lean muscle or losing a few %  bodyfat!

 

As the leader and CEO of Ultimate You Change Centres, Andy has built the business from the ground up. Utilising the skills he obtained in the early days of his carpentering, he put his tool belt back on and personally built the first Change Centre himself. Whilst simultaneously executing business decisions on an executive level, it was Andy’s mission to create an innovative and successful business that encapsulates extraordinary change and growth not only in business but in the world’s state of health.

Franchise: www.ultimateyou.com.au/franchising
Careers: www.ultimateyou.com.au/careers
Website: www.ultimateyou.com.au