Are Pre-Workout Supplements Important?

Some fitness enthusiasts are not able to appreciate the value of taking a balanced meal and popping a pre-workout supplement before they hit the gym. They simply rely on the general supplementation they take everyday.
What they don't realize is the fact that when they perform their strenuous muscle-building routine, their body is slowly eating up on their muscles because their digestive system is not able to provide their body with nutrients their body needs during the exercise.
Why is pre-workout nutrition necessary?
Try to imagine yourself running and dong training on an empty stomach. You can really feel the difference. Working on depleted stores will make you feel sluggish. Besides, your body will have no choice but to turn to your muscles as its energy source because it doesn't have anything to burn keep itself working. Doing training without taking pre-training meals and supplements is a counter productive effort. It's a total waste of your energy and time.
One other negative effect of neglecting the importance of pre-workout nutrition is its capability to slow you down and reduce your stamina and endurance. You will never be able to achieve peak performance if you deprive your body with the fuel it needs to give you power and stamina. Ignoring the importance of pre-workout nutrition can make a big difference in your muscle-building progress.
Here are some of the most valuable sources of pre-workout nutrition:
1. Carbohydrates
This substance is a premium source of fuel that can power you through your muscle-tearing regimen. It is imperative that you should consume a good amount of food rich in slow-digesting carbohydrates before a heavy exercise.
Be cautious though not to eat too much; your body might not be able to metabolize the food quickly. This can lead to stomach cramps. Take your pre-workout meal one to two hours before each training session.
2. Fruits
Fruits such as bananas, oranges, and apples are good sources of simple, fast-digesting carbohydrates. They can supply you with quick energy you might need during the initial stages of the workout.
3. Protein
Protein is one of the most important substances required by all individuals. It is the building block of muscles. It is also loaded with amino acids that are required for the balance of nitrogen in the body.
Good sources of protein include, chicken, egg whites, skim milk, and turkey.
4. Pre-workout Supplements
Pre-workout supplements work to provide you with the mood and energy you always need in each workout. It supplies the nutritional needs of your body that your food intake may not be able to fully supply.
There are plenty of pre-workout supplements in stores. But the best you can choose are the ones that are fast-acting and quickly delivered into the bloodstream. These are the supplements that can bring quick results.
Always read the ingredients. Supplements that contain caffeine, arginine, amino acids, Niacin, Taurine, Glutamine, and electrolytes are some of the most important ones you need for your muscle-building regimen.

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What Is Electronic Muscle Stimulation?

Electronic Muscle Stimulation is a revolutionary muscle exercise concept for use now in your home, office or on the go. Electrical muscle stimulation (EMS) works by sending safe, gentle, electronic impulses to contract muscles. This electronic stimulation is similar to the message the central nervous system sends causing muscles to contract during a workout. The electronic impulses travel from the EMS unit through lead wires to self-adhesive electrodes or rubber electrodes that adhere to the skin above the muscle. EMS is a tool for toning, strengthening and building muscles, rehabilitation of muscles & pain management. Physical Therapists, Chiropractic Doctors, & Professional Athletes have used EMS devices for many years. Now with over-the-counter EMS devices the general public is enjoying the benefits of Electronic Muscle Stimulation as well.
Athletes have long used EMS to supplement their workout. It can be used pre-workout to warm up muscles, in place of a workout or for post-exercise recovery. Many Olympic Athletes use a frequency of stimulation called Russian Stim. This was developed in Russia for the Russian Olympic team and is a proven method for muscle enhancement. The benefits of EMS for athletes are you will build more muscle faster and recover after exercise more quickly. Additional Benefits of EMS include increasing local blood circulation, maintaining and increasing range of motion, prevention or retardation of muscle spasms, & re-education of muscles.
Some EMS devices have a frequency setting called TENS (Transcutaneous Electronic Nerve Stimulation). The TENS frequency blocks the pain signal to the brain and encourages the body to release natural endorphins to manage pain. This has been used in the medical sciences for quite some time and is approved by the FDA. The FDA now approves some devices for over-the-counter. This has opened the door for the general public to safely use Electronic Muscle Stimulators and provides another option in the effort to manage pain.
Features offered on EMS devices include battery operated vs. ac adapter, portability, preset programs vs. manual settings, size ranges from palm size to desk top, and special frequency options such as TENS and Russian Stim. The options and/or features allow you to choose the device specific to your individual needs.
Muscle Stimulators are safe with proper use. If you are pregnant or have a pacemaker it is recommended that you do not use an EMS device. With a preexisting medical condition or when in doubt always consult a medical professional.

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Workouts at Home to Gain Muscle

There are several workouts at home you can do to gain muscle. Working out at home is a great way to save money and has many other benefits involved. Some of these benefits include:
Not having to wait for someone to finish with an exercise.
Workout at your own pace.
Not having to hear other people. (This can be a benefit depending on the situation.)
Gives you direct access to exercises without having to leave home.
1. Not having to wait for someone to finish with an exercise can improve your workout routine. When you are in the middle of completing your workouts which are part of your workout routine, and you are in that groove where you feel strong and pumped, waiting for someone to finish with a particular exercise may effect the way you will perform the workout then if you were to not wait. The reason I say this is because your attention is focused on waiting for them to finish with the workout and by the time they are done with it, you might use up some energy and lose the pump you had. So this may play an important role in the muscle gains you achieve.
2. Working out at your own pace give you the time to complete the exercises you are doing properly and may improve your focus on the workout as well. Your mind can easily be distracted when your at the gym, but if you are at home working out there will probably be less distractions which can allow you to put most of your attention on the workout itself.
3. Not having to hear other people is similar to the distractions. Sometimes you may just want to workout alone without any distractions or outside noises which can effect the way your workout goes.
4. Gives you direct access to exercises without having to leave home. This allows you to save money and make and plan your own workout routine at home. You can make it on your own terms, and create a workout routine schedule which seems alright with you. Here is an example of how having such a direct access to workouts at home can improve your commitment to your workout routine.
There could be a situation where you would go workout but you just don't feel like getting ready and driving to the gym, or taking the bus, whatever route you use to get there. You just might not feel it, but with the exercises at home, this removes that feeling because you don't even have to leave your home. So this is an example of how having direct access to exercises at home can be a benefit to your workout routine and overall body transformation.

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Overtraining and How You Can Deal With It

Overtraining is the increase in training volume as well as intensity of exercise which can result in decreased performance. Recovery can often require many days or even weeks. A shorter or less severe variation of overtraining is referred to as overreaching, which is easily recovered from in just a few days. Overtraining is usually the result of being overzealous in your attempts to improve and feeling the need to continue without taking a break.
Overtraining can create the idea of thinking that your on-stage competition is training hard and you're not; therefore, they will win. It may derive from the belief that if you stop training, you'll lose everything you've worked for. It could also possibly come from becoming addicted to exercise. Regardless of how you come to the point of being overtrained, you have to learn how to recognize the symptoms that lead up to it.
Signs of Overtraining
You get sick often and it takes longer to recover than it should normally. Your immune system may be suffering from the added stress of your overtraining. It's an easy trap to fall into, simply because it's often the natural progression for many accomplished athletes or trainees looking to increase their work or improve their performance: work harder, work longer.
Working out too much may cause muscle wasting and fat deposition. You are "burning calories," probably more than ever before, but it's predominantly glucose/glycogen and precious muscle tissue. Net effect: you're getting less lean. Your hormone balance has been tipped. You've been overtraining, and the all-important testosterone:cortisol ratio is lopsided. Generally speaking, a positive T:C ratio means more muscle and less fat, while a negative ratio means you're either training too much, sleeping too little, or some combination of the two.

• Constant joint pain, throbbing or other pains.
• You are getting insomnia, which is difficulty sleeping.
• A lack of motivation in the gym.

What to do If the symptoms Identify you.
Take time off
You don't lose muscle overnight, It takes quite some time for the actual muscle cells to break down, so let that be the last thing you worry about when you take time off. If anything, not taking time off will cause you the greatest damage to your physique.
Many people out there disagree with the overtraining theory. They say that if you're eating enough and resting enough, then overtraining should not happen. Science has shown otherwise and for those who disagree, it comes down to a mindset they have that has convinced them otherwise. It's always good to take time off and most of the time you will return stronger and more motivated.

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Is It Possible To Build Muscle With Home Routines?

You can develop a slender muscular physique without elaborate gear, without lifting weights and without use of a gym. And what is more...
I am able to show it to you personally.In this post, I will study three clearly different circumstances where someone created new muscle and gained power without depending on weight-training or business fitness center entry.
Illustration # 1: Hershel Walker
Herschel Walker was clearly one of the best NFL running backs ever.
Herschel got so powerful he would do pushups with his wife with this back. In certain interviews, Herschel talks about performing 1000 pushups each day.
Example # 2: Male Gymnasts
Should you analyze the physiques of high level male gymnasts, you'll discover that many are more muscle than some muscle men!
You'll especially find the amazing back and bicep growth on several male gymnasts. Not many male gymnasts lift weights... however, many have monstrous biceps only by lifting their particular bodyweight. Therefore... once again it seems that you really do not really have to lift weights to acquire huge muscles.
Illustration # 3: Old-Time Strongmen
Should you analyze the graphics of old-time strongmen like Eugene Sandow, you'll discover that lots of them have slender, muscular physiques even though these guys expired well before a lot of our elaborate weight lifting gear was even invented.
Just how could these guys grow such breathtaking physiques? Well, once more they depended on some highly successful bodyweight workouts to build stamina and muscle.
Verdict: These three examples demonstrate you could build muscle and strength without depending on weights, elaborate equipment or business fitness center entry.
And that is a great thing because some folks cannot afford costly gym memberships. Some people just would rather workout in the home. Some folks do not really live anywhere near a gymnasium.
And a few men travel a lot and want a routine that may be done everywhere.That's the attractiveness of the bodyweight only exercise plan.
Believe they got such enormous forearms from doing curls? No way. You may also show some images to them of old time strongmen who lived and died well before modern exercise equipment was actually created.
So to recap, I have provided three personal case studies to you that demonstrate you don't have to lift weights, use fancy gear or drive into a commercial gym to create a buff physique.
Believe they got such enormous forearms from doing curls? No way. You may also show some images to them of old time strongmen who lived and died well before modern exercise equipment was actually created.
So to recap, I have provided three personal case studies to you that demonstrate you don't have to lift weights, use fancy gear or drive into a commercial gym to create a buff physique

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Muscle Building Advice You Can Start Using Today!

If you want to build up your muscles, you may think it'll take months to years of rough gym workouts. Muscle building takes more than just exercise, though. It has a lot to do with figuring out how muscle is actually built, so you have the ability to select the best way to achieve your objectives in a short time. Read further for some strategies on how you can build your muscles.
Do your research to make sure that you are doing the best muscle exercises to help increase muscle mass. There are many different exercising options that are available to muscle builders, including toning multiple groups of muscles at the same time. Therefore, your exercise plan should include a variety of exercises in order to work different parts of the body.
Setting short-term goals and rewarding yourself for attaining these goals can be an excellent source of motivation. You will need motivation in order to be able to keep going with this because it takes time. Set rewards which will reinforce healthy muscle building behavior. As an example, get a massage, which will help increase your blood flow and benefits muscle growth.
Compound exercises will help you obtain the best possible muscle growth. These exercises use many muscle groups in the same lift. An example is bench pressing, which works not only your chest, but also your triceps and shoulders, in just one exercise.
Eating proteins will help you build your muscles. Protein is one of the primary building blocks of muscle, and eating too little can actually cause you to lose muscle, defeating the purpose of bulking up. Daily you should eat up to 1 gram of protein for each pound you weigh.
Staying hydrated is important to proper muscle development. Unless your body is hydrated at all times, you run a higher risk of injury or muscle damage. Hydration also plays a key role in maintaining and building muscle, so it's crucial to drink plenty of fluids.
Make sure that you are consuming the amount of calories that your body needs. There are online calculators available for determining how many calories you need to eat in order to gain a given amount of muscle in a certain time frame. Use a calculator, and then adjust your diet accordingly.
Try learning your limits, but don't stop exercising until you use everything at your disposal. For every set that you do, you need to push yourself until you're physically unable to lift. Try to force yourself to your limits. If necessary, trim the length of each set as your body tires.
Do not workout more than three or four times each week. You want to provide time for your body to repair itself. If you work out too often, you run the risk of injuring yourself. This will only be counterproductive in the long run.
It is very important that prior to working out, stretches are done. Warming your muscles before a workout, by stretching them, will help to prevent injuries. A good stretching routine after you finish a workout will help your muscles to relax and will keep blood flowing and bringing much needed nutrients to your tired muscles. You could also get massages to relax your muscles and help them expand as they recover.
You might have had the willingness towards working hard when it comes to building muscles prior to reading this article. After reading this article, you should be ready to go forth and actually start building your muscle mass. Put the guidance in this piece to work, so that you can get the muscles you truly desire.

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What You Must Know About Protein Powders

Talking about protein powders, they are usually available in different forms like whey, soy, casein, egg protein, diet supplement powder, wheat protein, bars, goat milk protein, blended multi-protein, and so on. Of these categories, the ones that are most extensively used are whey, casein and soy protein. And out of these three, whey protein is consumed widely as this particular variant easily dissolves in water or milk. Whey protein also has all the nine types of amino acids that the human body needs and hence it is called a whole protein.

Powdered form of this nutrient is also available at varying prices. The protein supplements can easily supply or replenish your body with the prescribed amount of protein. However, you can get your daily protein requirements from the foods that you consume everyday like fish, chicken, soya nuggets, dairy products and mutton that abound in lean protein. So, why use protein supplements when natural sources of protein are easily available?

Do you Require Supplement Powders?

One might need a high intake of protein (more than the normal requirement levels) during special circumstances or at certain stages in one's life. For instance, an adolescent would require a high dose of protein as his or her body is developing at a faster rate. If you had an injury or suffering from a major illness, your body would require would need more than normal supply of protein for quick recovery.

Sportsmen and athletes in particular, need increased amount of proteins when they are beset with injuries or wounds. Furthermore, vegetarians who deprive themselves of food items that are abundant in proteins like fish, chicken, meat, eggs etc have to rely on protein supplements. Also if you've started exercising recently or thinking of stepping up your workout program with muscle strengthening exercises; you require higher dosage of protein.

Using Supplements

But, how much of proteins would you actually need for any of the above mentioned causes? If you want to add an extra pound of muscle to your body, 10-14 grams of additional protein intake daily will suffice. Some protein powders supply you with almost 75-80 grams of protein per helping which is almost 7-8 times more than the usual requisite level. Consuming huge doses of protein will cause adverse effects which might damage your liver or kidney in the long run as they'll have to work harder than they do normally to process or break them down in a manner so that your body is able to absorb them.

For more information on supplements and their uses visit http://www.indiasupplement.com/protein-powders.

Sunil Khari is a sportsman, sports writer who has contributed many articles online. He runs an online sports supplement store http://www.indiasupplement.com that offers a wide range of supplement options for body builders and sportsmen.

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