LIPO6 Vcaps

Lipo 6 (Ephedra Free) Fat Burner Review: Does Lipo 6 Work?

In the face of the ephedra-ban, Lipo 6 has received a bit of a facelift. This new Lipo 6 is not significantly different than the old version, other than the fact that the ephedra has been removed.

Interestingly enough, I see two variations of the ephedra-free Lipo 6 for sale online, each one with a slightly different formulation . Since I don't know which version you're getting, I'll cover all the ingredients here. Keep this in mind as you proceed.

OK, Let's take a closer look at the ephedra free Lipo 6 compilation and evaluate the ingredients...

i) Synephrine (citrus aurantium extract): Although common to many fat burners, there isn't a heck of a lot of evidence that synephrine -- a chemical "cousin" to ephedra -- is particularly effective for weight loss. There is some evidence showing positive effects, but that was when it was combined with caffeine and St. John's Wort. To emphasize this point, check this extract about Citrus Aurantium (synephrine) from this PubMed abstract...

"An extensive search of MEDLINE, EMBASE, BIOSIS, and the Cochrane Collaboration Database identified only 1 eligible randomized placebo controlled trial, which followed 20 patients for 6 weeks, demonstrated no statistically significant benefit for weight loss, and provided limited information about the safety of the herb."

This study (Obes Rev. 2006 Feb;7(1):79-88) concludes...

"While some evidence is promising, we conclude that larger and more rigorous clinical trials are necessary to draw adequate conclusions regarding the safety and efficacy of C. aurantium and synephrine alkaloids for promoting weight loss."

ii) Caffeine: a mild thermogenic (fat burner) that also promotes mental alertness, caffeine works best when combined with ephedra or, as more recently shown, green tea. Of course, there's no ephedra in this version of Lipo 6. However, preliminary studies indicate it may work synergistically with synephrine to increase its fat burning effect.

iii) Guggulsterones: the standardized extract of a resin of a tree native to India. This resin has been used in Ayurvedic medicine for centuries. A study published in The Journal of Associations of Physicians in India in 1989 showed this substance to have a powerful effect in decreasing blood fats (called triglycerides) AND LDL cholesterol (that's the "bad" cholesterol), while elevating levels of the good cholesterol "HDL."

Guggulsterones may also stimulate the thyroid gland. This may result in a positive effect upon the body's main thyroid hormones, T3 and T4.

Your version of Lipo-6 may also contain...

iv) Coleus Forskohlii: traditionally to treat asthma, overweight, hypothyroidism, and high blood pressure. It has also been shown to help prevent the formation of blood clots by preventing platelet aggregation.May also have a positive effect on increasing cyclic AMP (a cell regulating compound) in the body. Increased levels of cAMP can raise thyroid hormone levels and spur further weight loss.

While there is some evidence (Journal of Obesity Research August 2005, "Body Composition and Hormonal Adaptations Associated With Forskolin Consumption In Overweight and Obese Men") indicating this ingredient may be beneficial for weight loss, the results were not overwhelming.

v) Bioperine: the patented extract of the black pepper and long pepper berries harvested in India. Bioperine's value is that it has been established to enhance the bioavailibility of certain supplements through increased absorption. In other words, when combined with Bioperine, numerous vitamins, minerals, amino acids and anti oxidants are more efficiently absorbed and utilized in the body.

vi) Yohimbe: The standardized extract of the bark of the African Yohimbe tree, this compound is often used as a natural aphrodisiac. It is used to treat impotency, dilate the pupil of the eye, and stimulate fat loss. Because it can cause unpredictable effects on blood pressure, Yohimbe should be approached with caution.

There's also the issue that the vast majority of commercial yohimbe products are largely devoid of effective levels of the compound. While a few studies bear out Yohimbe's positive effect on impotence, data proving its worth as a fat burner is not as impressive, althought there is some (Isr J Med Sci. 1991 Oct;27(10):550-6).

And your version may contain...

vii) Carnitrex: Lipo 6's name for carnitine. Carnitine plays a vital role in escorting fatty acids to the cell's mitochondria (the energy furnace of the cell), and for that reason is included in many fat burners. Unfortunately, most studies do not validate l-carnitine's effectiveness as a fat burner. Furthermore, studies performed with carnitine involved multi-gram doses. The 100 mg in this compilation is little more than window dressing. Nonetheless, carnitine is a pretty good supplement for other reasons. A full review of l-carnitine is available here!

Bottom line on Lipo 6?

Even though I'm not a fan of yohimbe, the new ephedra-free Lipo 6 is probably on par with competitive fat burner products. That certainly does not mean you'll find the weight melting off you, should you decide to try this product. And it doesn't mean it's a winner. The end conclusion is almost always the same...

If you make the appropriate changes to your diet and lifestyle, you may find Lipo 6 helpful. If you're not willing to make those changes, this product will do little for you.

On another note, Lipo-6 is a product that seems to be very popular with our visitors. Feedback on the product is largely positive, with most people being satisfied with their pruchase, and some even highly recommending it. of course, not all feedback is genuine, but most of this appears to be so. Anyhow, if you're interested in purchasing Lipo 6 I highy recommend you...

Order now .... call or sms to book your LIPO6 .. ZUL 0125341659

NEW STOCK..

Hi,

Today new stock arrived...

Nitrotech... chocolate, cookies n cream, vanila...
Celltech..... Grape,Orange..
100% Whey ON.... Cookies n cream, chocolate malt, triple chocolate..
Sytha6..... Cookies n cream..
Lipo 6..
NO Xplode..
Truemass... chocolate..
Masstech.....chocolate..


Just call or sms me
0125341659 ZUL

15 rules

The Fifteen Training Rules

I adhere to the fifteen training rules, in addition, to following Reverse Pyramid Training. The rules are no exception. They are rules. They must be followed if building muscle or getting fit in the shortest amount of time is your aim, goal or pursuit.

Rule 1
Your mind-set determines success or failure!

Rule 2
Intensity is measured by the amount of force generated, yielding the greatest number of muscle fibers stimulated at one time!

Rule 3
Training without sufficient rest and proper food intake yields zero results!

Rule 4
Eat a protein meal one hour before training!

Rule 5
Eat simple carbohydrates immediately after training!

Rule 6
Eat a protein and carbohydrate meal one hour after training!

Rule 7
Eat a healthy amount of fat too for weight gain or loss!

Rule 8
Drink plenty of water between meals daily!

Rule 9
Optimize your nutrient ratios of protein, carbohydrates and fat for accelerated results!

Rule 10
Breathe while lifting to use air for generating energy and force!

Rule 11
Isolating a muscle trained yields rapid results!

Rule 12
Train smart to avoid injuries: "No brain, no gain!"

Rule 13
Rest, Rejuvenate, Supercompensate!

Rule 14
Cycle your workout intensity for continued results and training injury free!

No Limit Gym...

If you looking place for workout i will suggest No Limit Gym....
You can find in Damansara Perdana.
2nd Floor ... in front of Cimb Wealth Advisor.

You can call Wak Ali ( owner)
0122778197

10 Fitness & Nutrition Mistakes Made By Women

Want greater fitness success? Stop making these 10 mistakes - these misconceptions seem more common among women and are perpetuated by media, fads, etc. These mistakes are hard to shake. Below is my response.

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By: Anthony Lee

Article Summary: An individual should weigh him/herself at the same time every day. Eat nutrient-dense foods in small, frequent meals. Eat breakfast within 45 minutes of waking up.

10 Fitness & Nutrition Mistakes Made By Women

While I initially specialized in fitness and nutrition for men, a growing number of female friends, acquaintances, and potential clients have been soliciting my advice and services. Given women's markedly different fitness needs and goals, I began to incorporate my knowledge of nutrition and exercise to build regimens and routines for the fairer sex.

Through casual conversations and comprehensive discussions with women, I have found that the same misconceptions are reiterated by fitness novices and experts alike.

While these misconceptions surely exist among men, they seem more common among women. Perpetuated by the media, fads, and fashion magazines that carelessly dispense fitness advice, these mistakes are almost ingrained and therefore hard to shake. Below is my response.

1. I Need To Lose Weight

When speaking about fitness and nutrition, this is the most common phrase uttered by women. While it is true that many overweight individuals (both men and women alike) need to lose drastic amounts of weight for health reasons, many who utter this phrase want to lose body fat, not weight. What's the difference?

If weight goes down, doesn't body fat follow? Not necessarily. For many, an exercise regimen that includes cardiovascular and resistance training increases muscle while eliminating body fat.

Focus On Body Fat Measurements
& Mirror Image.

The overall effect is a tighter, more toned physique, but body weight could stay the same or even increase. Therefore, the obsession with numbers on a scale is unfounded; one can greatly improve appearance, enhance fitness levels, and eliminate unwanted fat all while maintaining a constant weight. Focus instead on a combination of body fat measurements in trouble spots and the image in the mirror.

2. I Just Gained Two Pounds!

Again, the numbers on the scale are of little importance in the short run. I hear too many women expressing genuine concern over a fluctuation of two or three pounds in bodyweight.

There are so many factors, none of which have to do with "getting fatter," that could have caused such a minor gain, so there is no need for panic.

For example, an individual should weigh him/herself at the same time every day because the difference in weight between stepping on the scale first thing in the morning on an empty stomach and stepping on the scale after dinner can be quite noticeable. This difference, however, is normal and cyclical.

Water weight can also be a culprit of minor differences, and this too has nothing to do with a permanent weight gain. Therefore, the scale should only be consulted about once a week and the long-run changes are what matter.

3. I'm Going On The ____ Diet.

To many women, the word diet implies two things that are notorious saboteurs: deprivation and an end-date. Whether it's the grapefruit diet, Atkins, or some other fad diet in the latest fashion magazine (that's why they're fashion magazines, not health magazines), diets require deprivation. They force the follower to give up enjoyable foods, endure intense hunger or some combination of the two, which usually leads to intense cravings and even more intense binges.

A second thing that diets imply is an end date, a day when the h#llish deprivation comes to an abrupt end. So after that spring break trip, high school reunion, or wedding day, many women gain back even more weight/fat than they originally carried. This is because they feel entitled to finally eat the foods they love after a prolonged diet, and a week of carefree eating somehow turns into a month, then a year.

The way to avoid these pitfalls is to develop healthy eating habits instead of relying on crash diets. Eat nutrient-dense foods in small, frequent meals to stay satisfied and embrace portion control so that you can enjoy the foods that you love.

Click Image To Enlarge.
Eat Nutrient-Dense Foods
In Small, Frequent Meals.

Exercise moderately, incorporating fun and variety to workouts to avoid burnout and boredom. Health and fitness should be lifelong goals, not 4-week tours de force.

4. I'll Be On The Elliptical If You Need Me.

The idea behind some people's religious devotion to the elliptical machine lies in the belief that since cardiovascular exercise effectively burns body fat, any form of cardio will suffice.

First of all, a nutrient-dense diet combined with both cardiovascular and resistance training is shown to trump diet and cardio alone, but that is not even my main gripe.

Research has consistently shown that the elliptical, although easiest on joints, is worse than the treadmill, stationary bicycle, and rowing machine (not to mention activities such as swimming and intense hiking) when it comes to elevating heart rate and burning body fat. This is due to the fact that movement on these machines relies heavily on momentum and not resistance or the propelling of one's bodyweight. All these months of elliptical training has yielded mediocre results, and now you know why.

Cardiovascular Articles:

• Fast-Cardio Or Slow-Cardio? - By Ivan Blazquez
• Cardiovascular Training For Bodybuilders. - By Derek Beast Charlebois
• 5 Great Benefits Of Cardiovascular Exercise! - By Shannon Clark
• Other Cardiovascular Articles...

5. I'm Going To Give Diet Pills A Try.

Do you know what Yohimbe is and how its affects the body? Do you know why there was so much concern around Ephedra? Do you consume too much caffeine? If you are not intimately familiar with these substances, why would you put them in your body day after day?

Before taking these pills, an individual should consult a physician to assure that he/she is in good health. Diet pills achieve fat reduction and weight loss by stimulating the body's systems (thereby increasing metabolism), which can put extra strain on vital functions and organs such as the heart.

Also, diet pills are just a tool; effort is still required to make every tool perform. Just because you pop a capsule a few times a day doesn't mean that you can eat junk, skip workouts, and achieve that ideal physique.

In short, diet pills should be employed after starting and maintaining a regimen as that last resort to break through a plateau. They can be very dangerous if used improperly or abused or use caution.

6. I'll Have The Salad, Please.

Salads can be a great source of nutrients while being low in saturated fat and simple carbohydrates. The key word is "can." Too many times I see individuals pass up perfectly healthy sandwiches and entrees, opting instead for a salad drenched in dressing, bacon bits, and croutons. These items, loaded with fat and calories while scant on nutrients, will not only sabotage a diet but will often fail to make you full.

In order to construct a truly healthy salad, focus on nutrient-dense, low-calorie items such as spinach, broccoli, tomatoes, etc and mix in some lean proteins, beans, nuts, and low fat cheeses for flavor and texture.

Focus On Nutrient-Dense, Low
Calorie Items For Your Salad.

The best feature of salads is the variety that can be created, so keep things interesting and flavorful. If you prefer the mixture of dressing, bacon bits, and croutons with some greens mixed in, you might as well have some pizza or burgers to at least fill you up. As you can see, not all salads are created equal.

7. I Try To Skip Breakfast.

Study after study confirms that individuals who eat a balanced breakfast complete with carbohydrates, protein, and healthy fats lose more weight than those who skip this meal. Why?

After a night of fasting and inactivity (aka sleep), an individual's metabolism is slowed to a crawl. Think of breakfast as the spark that ignites up your body's metabolic fire, setting you up to burn calories for the entire day. More importantly, though, a nutrient-dense, satisfying breakfast prevents overeating later in the day.

While it is true that skipping breakfast equates to zero calories for that meal, it sets you up to consume many more calories throughout the day, when food choices probably aren't the healthiest.

So if your goal is to shed body fat or lose unwanted weight, eat within 45 minutes of waking up. Breakfast can be as simple as a low-fat yogurt with a piece of fruit, so the "I don't have time for breakfast" excuse won't work.

8. I Do Pushups To Get Rid Of My "Batwings."

Some swear by pushups to rid themselves of that unwanted flab around the triceps, others are devotees of crunches to expunge belly fat, while still others try lunging their way to less cellulite on the backside.

Whatever the exercise and whatever the body part, this approach is called "spot reduction," whereby an isolation exercise is performed to tone a specific area. It simply doesn't exist.

You cannot reduce body fat in one spot. While isolation exercises will undoubtedly strengthen the target muscles, the fat surrounding these muscles (and the fat everywhere else on the body) can only be reduced by consistently being in a hypocaloric state (burning more calories than consumed).

Decreasing Consumption & Increasing
Cardio Are The Paths To Success.

This is why anyone with a six pack will tell you that crunches are not the key. So it does not matter if the goal is tighter arms, a small waistline, or a toned backside; decreasing consumption and increasing cardiovascular activity are the paths to success.

9. I Don't Lift Weights. Lifting Will Make Me Bulky.

An overwhelming number of women avoid the weight rooms of local gyms and health clubs because they firmly believe that resistance training, whether it is free weights or machine-assisted weights, will result in an undesirably bulky physique.

This misconception stems from the fact that nearly all men achieve noticeable gains in muscle mass after beginning a weight training regimen. Because it stems from personal observation and is partially true, it is quite difficult to combat.

You Will Notice Tone, Not Bulk.

Yes, regular weight training will result in increased muscle mass. However, there is a certain type of training necessary to achieve these gains in size, training that involves heavy resistance and volume. By keeping the weight at about 40 to 50% of maximum effort and increasing repetitions for a cardiovascular effect, you will notice tone, not bulk.

10. It's Reduced-Fat. I Can Eat As Much As I Want.

There are two pieces of information I would like to convey here. "Reduced fat" is a relative term and just because an item is labeled such does not mean that it is low in calories.

For example, if one serving of a certain food contains 60% of the daily recommended fat intake, reducing that amount to 30% is considered "reduced fat," and will probably even be marketed as "half the fat of the original!"

However, 30% is still a lot of fat for one serving, so considered absolute values like how many grams of fat, carbohydrates, protein, etc. are consumed instead of relative values like "50% less fat." Additionally, reaching fitness goals is largely about calorie intake. More body fat and unwanted weight will be gained by eating 500 calories of a low-fat item than by eating 100 calories of a high-fat item, so keep this in mind.

If there is a loss of control or guilt when eating diet or low-fat items, it is probably better in the long-run to consume the higher-fat, higher-calorie counterparts in moderation.

anthony.v.lee@gmail.com

300 Training

As soon as the '300' movie came out, the '300' workout came out. Men and women everywhere were eager to learn how King Leonidas and his Spartan warriors got their abs of steel, etc... Here is what they did!

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By: Jaime Filer

Article Summary: Trainer Mark Twight created the 300 Workout. The workout is done in a giant-set fashion. This workout should not be used everyday by recreational exercisers.

300 Workout

As soon as the "300" movie came out, the "300" workout came out. Men and women everywhere, from all walks of life, were eager to learn how King Leonidas (Gerard Butler) and his Spartan warriors got their abs of steel, boulder shoulders, barn door backs, etc.

Gerard Butler in "300."
© 2007 Warner Bros. Pictures.

The truth is, the training regimen was the brainchild of the mens' trainer, Mark Twight. Because of his workout training plans, many of the men went from being around 40 pounds overweight to being lean, mean, fighting machines in a matter of months. Others just improved their level of fitness and conditioning exponentially.

The workout is done in a giant-set fashion. That is to say, you go from one exercise, to the next, to the next, with little to no rest in between. However, if you cannot complete the desired number of reps for each exercise, you are permitted to rest/pause, until you complete all reps before moving on to the next station.

Vincent Regan And Gerard Butler In "300."
© 2007 Warner Bros. Pictures.

* It should be noted that this routine was not used everyday by the men in the film, and should not be used everyday by recreational exercisers. Remember, this workout isn't for beginners. The demands on the muscles are high, and you risk injury. So make sure you know what you're doing before you attempt to become a Spartan.

View The 300 Official Website Here.

The 300 Workout

25 Pullups

50 Deadlifts at 135 pounds

50 Pushups

50 Box jumps with a 24-inch box

50 "Floor wipers" (a core and shoulders exercise at 135 pounds)

50 "Clean and press" at 36 pounds

25 Pullups

For a total of 300 reps

Pullups

Exercise Data
Main Muscle Worked: Lats
Other Muscles Worked: Biceps, Middle Back
Equipment: BodyOnly
Mechanics Type: Compound

Tips: Reach up and grab the bar with a firm overhand grip. Your hands should be roughly twice your shoulder width apart. This helps work more of your lats, rather than your biceps. Straighten your arms and let your body hang from the bar. You can keep your legs straight or bend your knees and cross your feet. Slowly pull your body up to the bar so that the top of your chest nearly touches the bar and your chin is over the bar. Try to keep your body straight without arching or swinging. As you move upwards, focus on pulling your elbows down at an angle toward your rib cage. Once your lats have completely contracted at the top, slowly lower your body to the starting position. A spotter can lift your legs slightly if you need help on the last few reps. You can also add weight by using a special Dip Belt.

Barbell Deadlift

Exercise Data Main Muscle Worked: Quadriceps Other Muscles Worked: Hamstrings, Calves, Glutes Equipment: Barbell Mechanics Type: Compound

What NOT To Do:

Tips: Think of a deadlift as a squat, only the bar is in your hands rather than on your back.

The Stance: Approach the loaded barbell and assume a stance about as wide as your own shoulders while gripping the bar such that the inner aspects of your arms are slightly outside of your thighs. Another way to determine your optimal deadlift foot placement is to jump down from a box which is half your own height and "stick" the landing. Now look at your feet...this will approximate your ideal stance width and degree of foot turn-out.

Feet and Shin Position: Feet should point straight forward or turned out to a 25 degree angle at most. The best foot angle is one which provides the least amount of hip and knee restriction when you lower the hips in preparation to lift, so don't be afraid to experiment a bit. The shins should be two to three inches from the bar and then when you actually bend down and lower your hips in preparation to lift, the shins will touch the bar. Most of the weight will be on the heels of the feet. This facilitates maximal contribution of the glutes and hamstrings. During the ascent, the bar will travel as close to the leg and shins as possible. Ideally, wear cotton sweat pants or track pants with long socks to protect your shins.

Hand Position: A "reverse grip" should be used when deadlifting. This means that one hand will be supinated (palm faces you) and the other pronated (palm facing away). This will help keep the bar in your hand. If grip strength is not one of your training targets, feel free to use wrist straps with a conventional grip. Hold the bar high up on the palm to compensate for any roll of the bar when pulling the weight up. Generally, the grip should start with the index finger and the little finger bordering the knurling in the middle of the bar.

Head Placement and Eye Contact: The entire spine should remain neutral, which means you look neither up nor down, but instead, the head follows the body, almost like you're wearing a cervical cast on your neck. It's OK for the head to be SLIGHTLY up (this tends to improve muscular contraction of the low back muscles) but in all cases, the lift must start with the hips down, the entire spine neutral, and the feet flat on the floor.

The Ascent: As you stand up with the weight, imagine pushing the earth away from you with your feet. When viewed from the side, your hips and shoulders should ascend together; if the hips rise before the shoulders, it means you're using your back rather than your legs. If this happens, reduce the weight until you can perform the lift correctly and add more specific quad-strengthening exercises to your program.

The Lockout: Competitive powerlifters are required to demonstrate control over the weight by standing up and then extending the hips forward in an exaggerated manner. If you're NOT a competitive lifter, simply stand up with the weight without this exaggerated maneuver.

The Descent: Simply return the bar to the floor, under control, by reversing the technique you used to lift the weight.

Learn More About This Exercise:

Pushups -

Exercise Data Main Muscle Worked: Chest Other Muscles Worked: Triceps, Shoulders Equipment: BodyOnly Mechanics Type: Compound

Tips: Kneel down on the floor and place your hands flat on the floor and slightly wider than shoulder width apart. With your shoulders directly over your hands, straighten your arms. Move your feet back, placing your toes on the floor, so that your knees are off the floor and your legs are straight. At this point, your body should form a straight line from your shoulders to your ankles. Your body should remain straight throughout this exercise. Keep your head and neck in line with your body so that your are looking down toward the floor. This is the starting position. In a controlled fashion, lower your body down toward the floor, bending your elbows, until your body is nearly touching the floor. Now, push your body up away from the floor, straightening your arms, until you have returned to the starting position. If you need to reduce the intensity of this exercise you can perform the pushup from your knees.

Clean And Press

Exercise Data Main Muscle Worked: Shoulders Other Muscles Worked: Triceps, Biceps, Lower Back, Traps, Hamstrings, Calves, Abdominals, Shoulders, Glutes Equipment: Barbell Mechanics Type: Compound

Tips:

Beginning Position
• Assume a shoulder-width stance, knees inside arms.
• Position feet flat on floor.
• Grasp bar with a closed, pronated grip.
• Grip should be slightly wider than shoulder-width.
• Squat down next to bar, heels on floor.
• Fully extend arms.
• Point elbows out to sides.
• Position bar over the balls of the feet; bar should be close to shins.
• Position shoulders over or slightly ahead of the bar. Establish a flat back posture.

Upward Movement Phase: First Pull
• Begin pull by extending the knees.
• Move hips forward and raise shoulders at the same rate.
• Keep the angle of the back constant.
• Lift bar straight up.
• Keep bar close to the body, heels on the floor.
• Keep elbows fully extended.
• Keep shoulders back and above or slightly in front of the bar.
• Keep head facing straight forward.
• Maintain torso position.

Upward Movement Phase: Transition (Scoop)
• Thrust hips forward and continue pulling until the knees are under the bar.
• Keep feet flat.
• Torso should be nearly vertical and erect.
• Keep shoulders positioned directly over the bar.
• Keep elbows fully extended.

Upward Movement Phase: Second Pull
• Brush bar against the middle or top of thighs.
• Keep torso erect and head facing straight or slightly up.
• Keep elbows straight.
• Move bar explosively by extending the knee, hip, and ankle joints in a "jumping action."
• Keep shoulders over the bar as long as possible, and elbows out.
• Keep bar close to body.
• At maximum plantar flexion, shrug the shoulders.
• At maximum shoulder elevation, flex and pull with the arms
• Keep elbows high during pull; keep them over the wrists.
• Pull bar as high as possible.

Catch
• Rotate elbows around and under the bar.
• Hyperextend the wrists as the elbows move under the bar.
• Point elbows forward or slightly up.
• Rack the bar across the front of the shoulders.
• Keep torso erect.
• Flex hips and knees to absorb the weight of the bar.

Overhead Press
• Without moving your feet, press the bar overhead.
• The barbell is to be pressed evenly in a continuous movement to arms length overhead.
• During the Press, the trunk may be inclined backwards to any extent, but the legs must remain braced and there must be no movement of the feet.

Downward Movement Phase
• Lower bar slowly and under control to top of thighs.
• Flex hips and knees as bar lands on thighs.
• Squat down toward floor.
• Maintain erect torso position.
• Keep bar close to shins.
• Place bar on the floor.

Breathing
• Inhale before the first pull of the first repetition.
• Hold breath until second pull.
• Exhale through the sticking point (shrug) of the second pull.
• Inhale during the downward movement phase of succeeding repetitions.

source: bodybuilding.com

What to consume?

H ow would you like it if I told you that you can increase protein synthesis by 110%, store glycogen 2 times as effectively, increase insulin sensitivity and Growth Hormone levels, and improve on recovery time naturally?

---

Big Red's Teen Bodybuilding

By: Big Red

Post-Workout Nutrition.

How would you like it if I told you that you can increase protein synthesis by 110%, store glycogen 2 times as effectively, increase insulin sensitivity and Growth Hormone levels, and improve on recovery time naturally? Well, you'd probably call me full of shit and claim I work for Muscle-Tech. Well, I'm not bullshitting, and it can be done.

So imagine for a second that you just had the chest workout of your life. You're pec's are pumped to the fullest, you can barely lift your arms, and now you're going to go relax for a while? Nope, not on your life. Too many bodybuilders make the mistake of overlooking the post workout meal. Sure, you know you need to eat, but do you know what, how much, and when?

After a hard workout your muscles are torn down, glycogen is depleted, and you may have even entered catabolism. The only way to stop this is by feeding them the nutrients that they need. Studies show that carbs are stored as glycogen 125% more efficiently directly after working out than any other time during the day. Also, protein synthesis (the building of new muscle) is highly elevated. It only makes sense to take advantage of this time and feed your muscles what they need to repair and grow.

Studies have also shown, that athletes who take in carbs and protein after working out have increased levels of growth hormone and insulin versus those who just drank water. As many probably already know, these are two out of the three main hormones needed for muscle growth (testosterone being the third). By taking in carbohydrates after working out you elevate these hormones and prevent protein breakdown and excretion thus maintaining a more positive nitrogen balance. Post workout is also when your body can best absorb and utilize amino acids and supplements like creatine.

So what do you need to do to use this time to your body's greatest ability?

First is water. Your body is made up of about 80% water. When you workout you loose a lot of this water, not only in the form of sweat, but also internally by working tissues. Water is used in the formation of and burning of ATP and also used to help keep your internal temperature down. Many do not realize the importance of re-hydrating after working out. You can actually loose around 20% of your strength due to dehydration.

You need 4ml of water to store every gram of carbohydrates as glycogen. You also need water to replenish what you lost when you trained. So drink 'till you float. Make sure to spread this water out evenly, as taking in excessive amounts at once can actually work against you by raising blood pressure and causing your body to release Anti-Diuretic Hormone in which causes you to excrete more water then you took in.

Nxt is the carbohydrate. I explained above why it is so important to consume carbohydrates after working out, but do you know what kind to take in? After training, you want the fastest acting carbohydrate possible. You want it to quickly elevate your blood sugar levels shuttling nutrients to your muscles. A carbohydrate on the glycemic index scale of 100+ would be optimal. You also want it to be in liquid form for quicker absorption. Maltodextrin and dextrose, the carbohydrates used in most creatine + sugar mixes and weight gainers are best. Depending on metabolism and the intensity of your workout (we'll assume you train like madmen) you should take in about 1-1.5grams of carbs per kilogram of bodyweight. For a 200lb trainee, that's 100-150 grams of carbs in the post workout.

Many people choose to eat fruit post workout. This is great, but make sure you are eating fruits that are higher in glucose then fructose. Fructose raises blood sugar levels very slowly, and doesn't replenish glycogen stores well. In fact, fructose will only replenish liver glycogen. Try to eat fruits on the higher end of the glycemic index such as banana's and grapes to ensure a high glucose to fructose ratio.

More protein, more protein! Protein is the building block of muscles; there is no denying that. After working out you can absorb and utilize almost 50% more protein than you can at a regular meal. Protein synthesis is highest at this time, so it only makes sense to feed your muscles what they need; protein. A good whey would be optimal in this case, since it is broken down into amino's and absorbed quicker than any other source. I suggest about 30-70grams of protein at this time depending on size and metabolism.

Lastly are vitamins and minerals. A good multi vitamin rich in vitamin C and E is optimal at this time. Your cell's are oxidized due to free radicals and need these nutrients to help repair muscles and bond to the radicals. Also, chromium and alpha-lipoic acid (ALA) should be taken to make your muscles more insulin sensitive. This allows muscle cells to absorb nutrients much more efficiently.

Now, let me put all this knowledge to your use. Below are a couple post workout ideas, each are tailored to a hard gainer of my size (200 lbs.), so adjust calories to your needs.

Meal 1:

5-10 minutes after working out:

80 grams Maltodextrin (From Prolab's Carb pro)
2 scoops whey protein
7 grams Creatine monohydrate powder
16 oz Cranberry Juice
High Potency Multivitamin
200 mcg Chromium Picolinate
200 mcg ALA
2 liters water

1.5 hours later:

1/2lb of beef
3 servings (6oz uncooked) Pasta
2 liters water

Meal 2:

5-10 minutes after working out:

4 servings Gatorade powder (orange) (70 grams carbs)
12 oz orange juice
1 can of pineapple in juice
2 scoops of vanilla whey protein
High Potency Multivitamin
200 mcg Chromium Picolinate
200 mcg ALA
2 liters water

1.5 hours later:

2 chicken breasts
3 servings (uncooked) brown rice
Handful of wall nuts
2 liters of water

If you're going to lift like a man, you better start eating like one.

jcho0809@postoffice.uri.edu