Fitness

What is Creatine Monohydrate? Why do people use it!

Creatine is a chemical supplement that's found within the body. it's found largely in muscles however conjointly within the brain. it's conjointly found in foods like pork and food. creatin also can be created within the laboratory.
Creatine is most typically used for rising exercise performance and increasing muscle mass in athletes and older adults. there's some science supporting the employment of creatinine rising the athletic performance of young, healthy individuals throughout transient high-intensity activity like sprinting. due to this, creatin is usually used as a dietary supplement to boost muscle strength and athletic performance. 

In the U.S., a majority of sports nutrition supplements, that total $2.7 billion in annual sales, contain creatin.
Creatine use is allowed by the International Olympic Committee, National collegial Athletic Association (NCAA), and skilled sports.

In addition to rising athletic performance and muscle strength, creatin is taken orally for creatine deficiency syndromes that have an effect on the brain, aging, bone density, chronic clogging respiratory organ malady (COPD), symptom cardiopathy (CHF), depression, diabetes, exercise tolerance, fibromyalgia, Huntington's malady, malady that cause inflammation within the muscles (idiopathic inflammatory myopathies), Parkinson's malady, diseases of the muscles and nerves, disseminated sclerosis, muscle atrophy, muscle cramps, respiration issues in infants whereas sleeping, head trauma, Rett syndrome, an eye fixed malady referred to as gyrate atrophy, heritable disorders that have an effect on the senses and movement, schizophrenic psychosis, muscle breakdown within the spine, and recovery from surgery. it's conjointly taken orally to slow the worsening of amyotrophic lateral pathology (ALS, Lou Gehrig's disease), degenerative arthritis, an autoimmune disorder, McArdle's malady, and for varied muscular dystrophies.
People apply creatin to the skin for aging skin.

How does it work?

Creatine is concerned about creating the energy muscles have to work.
Vegetarians and others who have lower total creatine levels once they begin taking creatine supplements to appear to urge a lot of profit than people that start with the next level of creatine. striated muscle can solely hold a particular quantity of creatine; adding more won't raise levels to any extent further. This "saturation point" is typically reached among the primary few days of taking a "loading dose."

Side Effect Of Creatine

Creatine is probably going SAFE once taken orally at doses up to twenty-five grams daily for up to fourteen days. Lower doses up to 4-5 grams taken daily for up to eighteen months also are doubtless SAFE. Some early analysis conjointly suggests that creatin is presumably SAFE once taken in doses up to ten grams daily for up to five years. 

Creatine will cause abdomen pain, nausea, diarrhea, and muscle cramping.
Creatine causes muscles to draw water from the remainder of your body. make sure to drink further water to create up for this. Also, if you're taking creatine, don't exercise within the heat. it would cause you to become dehydrated.
Many people WHO use creatin gain weight. this can be as a result of creatin causes the muscles to carry water, not as a result of it truly builds muscle.
There is a concern that creatine may cause irregular heartbeat in some folks. however additional info is required to understand if creatin will cause this drawback.

Top 5 Most popular creatine among the bodybuilder, according to sport industries!

• MuscleTech Creatine
• Optimum Nutrition (ON) Creatine Monohydrate
• Universal Nutrition
• MusclePharm Creatine Monohydrate
• MuscleXP Creatine Monohydrate

How To Build Lean Muscle quickly?

Full this method to build muscle

1. Start and stick to a regular strength training routine. I’m going to do 2 full-body workouts a week, just 6 exercises: bench press, standing rows, shoulder presses, pull-ups, bicep curls, and squats. I might add deadlifts and dips later, and maybe a 3rd day per week once I’ve gotten into the habit (after 3 weeks maybe). Progress: I’ve stuck to this strength training routine extremely well so far, doing more than 5 weeks of this schedule. I’ve gone from one set per exercise to four (starting today) and have increased the weights for each exercise. I also feel stronger than ever. This is my longest ever to stick with a weight routine!

2. Build my running back up to a decent level. My focus won’t be on running, but I’d like to have a decent base (maybe 30 miles per week eventually) before I start my marathon training. I’ll also do a faster workout once a week, to increase fat burning and to get me in good shape for some shorter races I’ll be doing for the next few months. Progress: I’ve not only built my running back up to a decent level (25+ miles per week and still increasing), but have started doing hills/speedwork once a week and am feeling strong on the run. Also, not in the original plan, but since I’ve begun triathlon training I’m now doing more cardio than ever before. I feel amazing!

3. Eat lightly. I’ll go into more detail on this in a future post, but I’ve created my own meal plan and will be eating 4-5 times per day, about 300-400 calories per meal. Sometimes a little more. Eat when I’m slightly hungry (instead of ravenous), eat slowly, eat until I’m lightly full (not stuffed), eat light foods (not heavy). Allow me to cheat a couple meals per week. Progress: I have definitely been eating more often and eating less per meal, and eating healthy foods for the most part. The cheat meals haven’t been too bad, and while I haven’t stuck exactly to the meal plan, I think my eating has been really good in the last month. I eat when I’m hungry and don’t starve myself, but don’t stuff myself either — very healthy eating style.

4. Stay accountable. I will be trying to post daily (or so) here on my training blog, as well as keeping public training and eating log on FitDay. Progress: I’ve posted reports each day (though I was late on a couple) so I’ve been pretty much perfect here. And while I don’t use FitDay anymore, I’ve switched to the much better The Daily Plate (see my diary) and have been logging faithfully every day. The accountability of this log and the training blog have really helped keep me on track.

Overall Assessment

As you can see from my progress on each sub-goal above, I’ve been doing great on every account — overall fitness, strength training, running, eating healthy, and staying accountable. I’ve also added swimming and biking and am having such a great time!

A few indicators:

1. Weight: Started at 189.5 and have dropped to 185.5. While my weight loss has leveled off, I think the overall loss is decent and the plateau is probably temporary.
2. Waist: Started at 38 inches, down to 36 inches as of this week. Hooray!
3. Strength: Went from 1 set of light weights to 4 sets of heavier weights.
4. Running: Went from running 4x a week, 13 miles a week (my first week) to running 5x a week and 25 miles a week (last week).
5. Overall exercise: Went from 6 workouts in a week the first week, a total of 2 hrs 40 mins, to 11 workouts last week for a total of 8 hours and 20 minutes. That’s an increase of more than 3 times my total exercise minutes!

I’m obviously very happy with the last month and hope to just continue the exercise I’ve been doing and continue my healthy eating. I will continue to progress gradually with all four sports (weights, running, cycling, swimming) but will obviously not make the same kind of increases in total exercise time. If I just continue my schedule, I should do well over the next month

Tips for Getting Lean and Fit

The last month has been an enlightening part of my continuing journey over the last couple years to get leaner (and I still have a ways to go). One of the things that’s a bit tricky is losing fat while maintaining or even increasing your muscle mass — it’s hard to do as you tend to lose muscle as you lose fat, as a rule.

However, I’ve been finding that my muscle mass has actually been increasing (not at a huge rate, but at least it’s not decreasing) while I’m losing fat at the same time. Here are some tips for doing that and getting fitter than ever — as always, remember that I’m not an expert and these are just things that have been working for me:

1. Increase cardio. I know that you’ll read magazines and hear from bodybuilders that building muscle is the best way to lose fat. And to some extent, I agree that’s a good strategy. However, losing fat is really about being in a calorie deficit — if you burn more calories than you eat, your body will burn fat for fuel. And there’s no better way to get into a calorie deficit, in my experience, than lots of cardio. It’s hard to burn 1,300 calories in one workout by lifting weights, as I did in my bike ride yesterday, or even 800+ calories, as I did in my run yesterday. Even the amount your metabolism is boosted by having extra muscle is negligible when compared to these high amounts of calories burned by cardio. I know this one tip will spark a debate, as it always does, but let me just say that by swimming, biking and running for more than an hour a day (sometimes two) I’ve been burning a lot of fat. You can use whatever strategy works for you, but this method is proven to be successful.
2. Do triathlon training. This is an extension of the first tip, but I think it’s a great tip — I’ve never had as much fun training as I have since I started triathlon training. Each day is a new challenge — a long run today, learning to improve my stroke tomorrow, a long bike ride the day after, then a hill run, then an endurance swim, then intervals on the bike, with weight workouts mixed into all of that. You never get bored. My suggestion is to look for a triathlon near you, maybe three or four months away — choose a sprint triathlon to start with. Then look for a beginner’s plan online, something that doesn’t start too hard, and slowly begin to build up endurance in each sport. Don’t overdo it in the beginning — even 20 minutes a day will make big improvements over time until you’re doing 45-60 minutes most days of the week a month or two later. You’ll be fitter than ever, and your body will be leaner without a doubt.
3. Lift heavy. This is where I agree with many magazines and bodybuilders. If you just do a lot of cardio, you will lose fat, but you’ll also lose muscle. But if you lift heavy weights (whether you’re a man or a woman), you’ll force your body to keep that muscle. Lots of repetitions with light weights don’t really do much — you have to work your way up to heavier and heavier weights with fewer reps. Compound lifts are best — ones that work multiple muscle groups, like squats and deadlifts and bench press and so forth. Now, if you’re trying to lose fat and build muscle at the same time, you won’t gain as much muscle as you would if you just tried to gain muscle and didn’t worry about the fat. Bodybuilders usually have periods of bulking (gaining muscle with a caloric surplus) and cutting (losing fat with a caloric deficit). You can do this too, but I’ve found that just lifting heavy and doing a lot of cardio will get you leaner.
4. Eat adequate protein. This tip will also spark off debate because many bodybuilders will recommend one gram of protein intake per pound of body weight. However, most nutritionists will recommend 1 gram of protein per kilogram of body weight (divide your weight in pounds by 2.2 to get kilograms) for those trying to build muscle, and less for those who don’t exercise. If you eat a regular American diet with lots of meat, you eat well over this amount, so don’t worry about it. Vegetarians like myself can also easily get this amount if they try to get good sources of protein with every meal (nuts and nut butter, beans, tofu, soy milk, whole grains, etc.). I suggest non-vegetarians also focus on getting lean proteins, including those I just mentioned and lean sources of poultry, fish and red meat.
5. Focus on body fat, not weight. While I like to monitor my weight, I know that it’s a very imperfect measure of how lean I’m getting. What’s better is body fat percentage, and while there’s no convenient way to get an accurate measurement of that percentage, there are a couple of methods that will suffice. The first is a body fat scale — there a bunch of good models on the market, and while none of them is very accurate, they are consistent, and changes in the readings of these scales will reflect actual improvement in your body composition. The second is just using a tape measure to measure your body — you can measure waist, hips, chest, arms, thighs, and neck, but if you’re shooting for easiness maybe just do waist (right around where your belly button is, not where your pants go around your body). With these kinds of measurements to monitor your improvements, you’ll have a better reflection of whether you’re getting leaner or not.
6. Be accountable. My training blog has been a great way for me to stay accountable for my exercise and eating — it’s very motivational. I highly recommend starting such a blog to keep yourself accountable. Online forums, such as the Zen Habits forums, are also good ways to stay accountable, especially if they have daily reporting threads where you can tell people what you ate and what exercise you did every day. Sites such as The Daily Plate, where you log your food and exercise and other people can look at your log and post comments, are also good accountability tools. If you don’t use one of these online tools, at least have a group of friends and family to whom you give updates on your training, in person or through email.
7. Eat when you’re hungry, stop when you’re full. This seems like such basic advice but the problem is many of us don’t follow it. We’re out of tune with our bodies and instead eat when it’s “time to eat” or when we have time or when we’re out with others and there’s food available. These are unhealthy eating patterns. First, we shouldn’t go hungry just because it’s not time to eat or we don’t have time. Always have healthy snacks, whether at work or on the road, and eat when you’re a little or moderately hungry. If you wait until you’re ravenous, you’ll overeat. Second, don’t keep eating if you’re satiated. Many times we are so ravenous that we eat past the point when we’re full, and then we’re stuffed. Or we eat seconds or even thirds because the food tastes so good, or because we’re too busy talking or watching TV to realize we’re full. Learn to eat slower, to pause in your eating for a few minutes even if you don’t think you’re full yet, and to listen to your body. Sometimes if you just wait for 5 minutes, you’ll realize you really are full. Avoiding overeating is crucial to getting leaner.
8. Get into a calorie deficit. As I said above, it’s only when your body is in a caloric deficit (you burn more calories than you eat) that it really taps into fat as a fuel source. Your body burns fat all the time (it’s doing it right now as you read this article) but after you eat a lot of food, if your body doesn’t need all of those calories, it’ll store them as more fat. So on balance, you’re not losing fat if you’re not in a caloric deficit. How do you get into a caloric deficit? First, use an online calculator to calculate how much your body needs to maintain itself. Then subtract 500 calories from that amount and aim to take in that much each day — that’s the deficit you need to lose about a pound a week, which is a safe amount. Don’t go into a deficit of more than 1,000 calories per day, as that will result in an unhealthy rate of weight loss. Also don’t go below 1,200 calories per day if you’re a woman or 1,500 if you’re a man, as that’s generally said to be too little — you won’t get the nutrients you need.
9. But don’t be in deficit during your exercise window. While being in a caloric deficit is important if you want to lose fat, if you’re increasing your exercise (as I am and as I recommend above), then your body needs fuel for the exercise and for recovery and growth. Starving yourself while increasing exercise will only lead to low energy and the breakdown of your body. Here’s what I do: I think of the couple hours before my exercise, plus the time of my exercise, and the couple hours after my exercise, as my “exercise window”. So if I do an hour of exercise at 5 p.m., then my exercise window is 3 p.m. to 8 p.m. That’s when your body needs fuel — before and during exercise to fuel the exercise, and after the exercise to promote recovery and growth. Don’t go into caloric deficit during this time — try to get healthy, nutritious food with lots of carbs and protein. The rest of the day, you can be in deficit, but not during exercise if you want to get leaner and grow some muscle mass.

Eat clean. What’s clean eating? It’s a lack of junk food and as little processed food as possible. It’s whole grains, lean protein, fruits and veggies, good fats, beans, and nuts. Basically, healthy food. You don’t need any fancy diet plan — just eat these kinds of clean foods, and eat a variety of them. Now, you can eat “unclean” foods of course, but as much as you can, eat clean.

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How to fix belly fat? Life Changing Story

At first, I didn’t want to tell you my wife’s story…

It felt too private. Too painful. However…

The near-miraculous health and weight loss trick we stumbled on that literally saved my wife’s life and gave her back her lean, sexy and pain-free body is something too important to hide…

And until now that’s been the problem. This simple morning ritual has been sitting there right under our noses and has been kept from us by the folks with big budgets who sell the weight loss drugs and engineered diet foods…

However, my wife and I had to hit rock bottom before we discovered the powerful system I’m sharing with you in this story. Here’s what happened…

Don’t touch me. I’m fat and disgusting and I’m always going to be fat and disgusting.
I don’t want you to touch me.” she yelled when I reached out to hold her… to kiss her…
to show her how much I loved her no matter what she looked like…

Suddenly I felt a terrible wave of shame rush over me…

She was my wife…

The woman I promised to protect and take care of…

And seeing her, laying there in agonizing pain and frustration, I felt powerless and weak and useless in a way I never thought possible…

It took over an hour for her to calm down enough to go back to sleep.

An hour of tears and self-loathing and hopelessness and grabbing hold of the belly fat she hated so much…

Tara had been an athlete her whole life…

It was one of the things that made me fall in love with her…

How physical and fearless and fit she was with a body that made her look more like a model than a cop…

But since the accident…

Since the broken bones and the battered spine and the constant, terrible crippling back pain took away every sport and activity she loved so much…

Everything had changed…

It had been years since the crash…

Years of watching the woman I love struggle and suffer and give up hope…

Years of watching her sink deeper and deeper into despair as she kept gaining weight no matter how hard she tried not to…

Years of feeling so helpless as my happy, healthy wife became… someone else… someone I didn’t recognize… someone I’m not even sure wanted to keep living…

And now, in her 40’s it’s like the battle was lost…

The weight just kept coming until she had 196 on her 5’11” frame…

And the woman who used to face every challenge with a smile seemed to have… given up…

“You have to lose weight, Tara,” the Doctor had said in a patronizing voice like he was explaining why being overweight was “bad” to a 5-year-old…

Like she didn’t already know…

“Dangerously close to type 2 diabetes,” she said with a cynical laugh on the ride home… taking the news as just one more brick in the wall of self-loathing she’d built around herself…

One more piece of evidence that her life was over…

Just a few days earlier she’d been talking to our daughter about “The perfect high school graduation day”…

Now she was “joking” about not even living to see it, even though it was two years away.

That Night I Lay Awake For Hours Next To Tara,
Staring At The Ceiling And Feeling My Heart Constrict In
My Chest… Imagining Life Without My Wife…

Was she right?

Was this it? Was this what our life was supposed to be now?

I couldn’t remember the last time we’d really kissed never mind made love…

I remembered what her laugh sounded like and felt like I was going to cry realizing I hadn’t heard it in years…

Did I really have to watch her suffer like this?

I tossed and turned all night thinking…

Thinking of our beautiful daughter finishing High School without a mom…

But what could we do about it?

We’d tried everything over the years…

Everything you can do to lose weight that doesn’t involve strenuous exercise…

Low-carb, low-fat, Paleo, calorie counting…

Not to mention all the “fancy” diets like Dr. Bernstein, Atkins, Weight Watchers, Herbal Magic, Jenny Craig…

We spent THOUSANDS of dollars we couldn’t afford on the salary of two cops and nothing worked…

No matter how hard we tried, no matter how much money we wasted, no matter how many nutritionists and specialists we saw…

Nothing worked…

In fact, after every single “Miracle” diet she ended up weighing MORE than when she started…

These extreme diets were putting her body into shock mode…

Causing her to have uncontrollable cravings that had her raiding the fridge in the middle of the night and sneaking bags of Hershey kisses…

And as the years went by it just got worse and worse…

She just got bigger and bigger and sadder and sadder and our marriage became less about love and more about seeing how long we could go without a fight.

My Wife Looked At Me Like I Was Crazy The First Time
I Gave Her My Special Tea…

I still remember how she held her nose and steeled herself for the “awful taste” she expected…

And the smile that exploded across her lips as she said it tasted kind of like cinnamon…

I had to BEG her to keep drinking it every day… she thought it was just another “waste of time”…

But slowly, over the next week something started to change…

• Her eyes got brighter…
• Her energy came roaring back …
• Even her hair seemed thicker, fuller and shinier than it had…

But the real shock came a week later when I finally convinced her to step on the scale…

And the TEARS of JOY that formed in her eyes when saw she’d lost 11 pounds…

A week after that her uniform pants didn’t fit anymore… she broke down crying, ran into the bedroom and showed me how they kept falling off her hips in a way they hadn’t in 25 years…

And a week after that…

Well, a week after that she was my wife again…

It was the craziest thing I’d ever seen…

Like a time machine back almost a decade since her accident…

But the most amazing thing was watching her stomach…

Watching the belly fat she’d been fighting for years and years shrink away to nothing…

Until one day I came home and saw her walking around the house in nothing but a sports bra and some cute little shorts, her beautiful, flat belly on display calling out to me…

I was a little afraid to touch her at first… afraid she’d tell me not to…

But when I wrapped my arms around her she melted against me, tilted her head so I could kiss her neck, smiled at me and told me to meet her in the bedroom and gave me the most amazing, passionate night of my life.

And as we lay there naked, laughing and cuddling and in love in a way we hadn’t been in so long I felt a smile spread across my face as I realized I’d done it…

I’d saved my wife… Watch video of this story link given below

This Super Simple Morning Habit
"Accidentally" Melted 84 LBS Of Fat

Click Here TO Follow this method

How to lose fat? How to lose body fat?

how to lose weight quickly?

How to lose belly fat quickly? Follow this secret method to lose fat, followed by famous celebrities!

Belly fat is not just a problem because it can look bad. In fact, having lots of fat in the abdominal area is strongly linked to diseases like type 2 diabetes and heart disease. For this reason, losing belly fat has massive benefits for your health and can help you live longer. Belly fat is usually estimated by measuring the circumference around your waist. This can easily be done at home with a simple tape measure. Anything above 40 inches (102 cm) in men and 35 inches (88 cm) in women is known as abdominal obesity. If you have a lot of excess fat around your waistline, then you should take some steps to get rid of it even if you're not very heavy overall. 
Fortunately, there are a few proven strategies that have been shown to target the fat in the belly area more than other areas of the body.
Here are evidence-based ways to lose belly fat.
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