Posted by
Hayden Kan
Type of Creatine:
a)Creatine Monohydrate
This is the most common creatine among all kind.The composition of creatine monohydrate is approximately 80% creatine 12% water.
b)Creatine Citrate
This type of creatine will be dissolves readily and faster when water mixed into it.However, the creatine contain in its, is 40% less than monohydrate and is more expensive than monohydrate.
c)Creatine Phosphate(PCr)
In order for creatine to be effective, it need to bond with phosphate group and become PCr.This is the reason why people choose this readily make PCr.However,the ratio of creatine phosphate has only 62.3% creatine and 37.7% phosphate.This mean 1 gram only produces 623 mg of creatine compare to monohydrate 880mg.Beside that,it is more expensive than monohydrate as well.
d)Tri-Creatine Malate
Tri-creatine malate is a compound made from 3 creatine monohydrate and malic acid. Apparently, this type of cretaine is getting pretty good feedback from consumer. It is says to replace the old school creatine monohydrate. Creatine malate has fixed some of the disadvantage of the traditional creatine monohydrate,such as water retention that might lead to hydration , bloated stomach and it is more efficaciously impacting the ATP cycle. The malate form allegedly provides more muscular energy and endurance. It also is more water soluble and thus gets easily absorbed in the body. This Creatine also doesn't require a loading phase.
e)Creatine Ethylester HCl
Creatine ethyl ester is more water soluble compared to the ordinary creatine monohydrate. As the creatine ethyl ester penetrates into the muscle tissues more easily, very less amount of this supplement is needed for good muscle growth. The amount of creatine supplement to be consumed also has reduced. 5 grams of creatine ethyl ester gives as much energy as 15-20 grams of creatine monohydrate. However, studies have proved contradictory results, when CEE products were mixed with an acidic solution, within 30 minutes 70% of CEE degraded to Creatinine(waste)
Thursday, January 14, 2010
Posted by
Hayden Kan
Grab a copy of Six Pack Insider Secrets ----> Click Here
When creating up your fat loss program, there are a few exercises that are going to produce far better results than the rest. By making sure you take the time to include these exercises within the program, you're going to take your results to a much higher level.
If you've ever performed workout after workout after workout with little to show for it, it could have been due to the fact that you just weren't performing the right combinations of movement.
Here are the most important exercises that you need to add to your workout program.
Squats
Squats are often considered the single most important exercise for any fat loss program because they burn such a high number of calories when performed. First, squats typically are the exercise where you will lift the greatest amount of weight through the movement, which serves to increase the metabolism the most.
Also, since squats will work so many muscle groups at once, you'll burn the most calories minute per minute doing this exercise.
Deadlifts
The second best exercise to include in your fat loss program are deadlifts. Deadlifts are great for working the lower body as well as the back and will also help you maintain your strength level while losing weight. It's important that you don't begin to lift too light or that could quickly lead to a loss in muscle mass.
Bench Press
Third, the next exercise to make sure is in place for good results is the bench press. This is a movement that will work three major muscle groups in the upper body, providing similar benefits as squats will with your program.
Watch when doing these that you do maintain the whole range of motion however so that you can reap full rewards. Far too many people only move halfway down the position, shorting themselves of optimal results.
Sprints
Sprints are great for burning fat and toning all the muscles in the lower body. If you're currently doing moderate, steady state cardio, it's time you changed this around and started sprinting. Just be sure you schedule your sprints with your lower body workouts accordingly or you may find your legs quickly become overtrained.
You want some sprint sessions in the fat loss program but since you are on a calorie reduced diet, don't overdo it.
Hanging Leg Raises
Finally, you're going to want to put in an exercise for the abs since you are after six pack abs. Hanging leg raises provide a great stimulus for the entire length of the midsection and reduce the chances that you use momentum to help execute the movement.
These also are great for targeting in on the lower abs or the obliques depending on how you perform them, which are two areas where most people have trouble with.
Having a look over your current fat loss program and making certain that these are in there will be well worth your time and ensure you don't spin your wheels in the gym but instead get top notch results that you can be proud of.
Grab a copy of Six Pack Insider Secrets ----> Click Here
Posted by
Hayden Kan
If u never heard of creatine you are probably new to the health and fitness industry.However,even if u have heard about it, how much actually do you understand and know what really does creatine do to yourbody?You might be taking it because your friend or your trainer have asked to do so.Never put something into your body without knowing what it will does to your body.
Role of Creatine:
1. Provide extra energy for your muscles
This probably is the biggy.When performing high intensity exercise such as weight training,ATP(Adenosine Triphosphate), is a key fuel for muscle contraction, the repetition exercises you perform when weight lifting. When your muscles use ATP for energy , ATP is broken down into ADP(Adenosine Diphosphate) which releases the energy which gives your muscles the ability to contract. Unfortunately, we do not have an endless supply of ATP.Our body muscle only have enough ATP to last about 15-20 sec.In order to recharge back the ATP we need creatine,or more specifically the creatine phosphate.
2.Maximize Muscle Gain
Note :No supplement is magic.Creatine only to enhance your already existing training and nutritional program.It is used to increase your muscle’s work capacity.Creatine makes available the extra muscle-building energy(ATP) you need .This also mean ,more energy=more workload =muscle gain.Beside this, creatine has been shown to pull water into your muscle cells and thus increasing the volume of the muscles.This is different from the bloated look that causes by excessive water underneath the skin.The water will be pulled into muscle cells rather than underneath our skin by creatine.This creates a bigger and fuller appearance to the muscle and may help stimulate protein synthesis as well.
3.Buffer Lactic Acid build-up
ATP-PCr------>Glycolytic------->Aerobic
(15-20sec) (30-50sec) (60sec-2hours)
Process above show the rough idea of which energy system we are using during exercise.By understanding the process above, we can use creatine to delay the lactic acid build-up.Lactic acid is a byproduct of glycolysis.This is when u feel the burning sensation, soreness that your body ask you to stop .By improving the rate of ATP regeneration by taking creatine, glycolysis is postponed and lactic acid build-up is reduced.
Thursday, January 7, 2010
Posted by
Hayden Kan
PUMPING IRON
This movie documenting what is commonly referred to as "The Golden Age" of bodybuilding.This movie follows the two main bodybuilding competitions, the IFBB Mr,Universe(for amateurs) and the MR.Olympia (for professionals) in Pretoria, South Africa.IFBB Mr.Universe(for amateurs) and the Mr.Olympia (for professionals) in Pretoria, South Africa . Though the documentary focuses on Schwarzenegger, many notable bodybuilders make appearances, including Lou Ferrigno, Franco Columbu, Mike Mentzer, Robby Robinson, Mike Katz, Albert Beckles, Ken Waller, Frank Zane, Paul Grant, Ed Corney, Serge Nubret and Danny Padila.
Part 1
Part 2
Part3
Part 4
Part 5
Part 6
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