Compelling Review of Creatine Monohydrate for Muscle Building

Creatine monohydrate is one of the most studied dietary supplements on the market today. It has been used for decades by bodybuilders, strength athletes, sports competitors to increase muscular force and power output, increase muscle size and reduce the onset of muscle fatigue during intense physical activity. 

The Science of Creatine

Extensive scientific and anecdotal accounts have confirmed that creatine monohydrate indeed increased muscular size, strength and endurance in those who use it regularly.

Creatine works in the body by increasing intramuscular stores of phosphocreatine and creatine, which increases protein synthesis (muscle building), prevents depletion of adenosine-triphosphate (APT) and helps reduce the breakdown of muscle tissue. 

Additionally, supplemental creatine monohydrate causes a phenomenon called intracellular hydration, which means that cells at the muscular level become super-hydrated with water.  This results in a noticeable and measurable increase in muscle size and girth. 

Creatine monohydrate is sold in powder and capsule form, and it can be used in conjunction with other muscle building supplements such as whey protein powder. 

The most cost-effective way to purchase creatine monohydrate is in flavorless, power form.  Typically, 1-5 grams are taken daily, depending upon the desired result.  

Some manufacturers recommend saturating the body with as much as twenty grams per day for the first week of creatine use. 

The necessity of this “loading phase” has been disputed and it appears that simply ingesting three to five grams of creatine per day from the onset is just as effective in producing the desired effect.

Disregarding the likely unnecessary recommendation to front load creatine and simply taking the maintenance dose from the start will save you money and will not compromise your muscle building results. 

How Creatine Works 

Creatine works by providing the body with the compounds necessary to develop ATP, an enzyme that allows muscles to explosively contract and reduce recovery time.

By continuously supplying the body with creatine, the muscles can handle a greater workload for a longer period of time, resulting in greater muscular strength and endurance and ultimately larger, fuller muscles. 

Those who use a quality creatine monohydrate powder supplement (affiliate link) will typically notice results within two weeks of starting its use. Bodyweight may rapidly increase, but keep in mind that the weight gain is that of intracellular water. 

This occurrence is one of the primary reasons why muscles appear fuller and bigger in a short period of time. 

Creatine is primarily stored within muscle tissue and is also found in small quantities in the kidneys, liver, and brain.  It should be noted that creatine can be ingested by consuming animal-based foods, particularly beef. 

For further understanding, creatine is an amino acid derivative that is found in the skeletal muscle tissue of humans and animals. 

Very small quantities of creatine are synthesized within the human body, primarily by the kidneys, pancreas, and liver, however the majority of the creatine that exists within muscle cells is ingested through the consumption of meat and dietary supplements. 

The supplementation of creatine, in the form of creatine monohydrate, results in enhanced availabilities of adenosine triphosphate (ATP) which is required for explosive, intense muscle fiber contraction.  

As stated previously, supersaturating muscle cells with creatine promotes a phenomenon called intracellular hydration, which facilitates the rapid absorption of water and nutrients into muscle cells, thus resulting in increased muscle size and thickness, and potentially reduced recovery time between intense workouts.    

But consider that for a person to consume five grams of creatine, approximately one kilogram, or 2.2 pounds, of beef would have to be consumed.  It is generally much easier and healthier to use a creatine supplement to achieve the desired dose.  

Why Creatine May Be Worth Buying

Creatine monohydrate supplements are inexpensive and readily available at most nutritional supplement retailers and online distributors such as Amazon.

It should be emphasized that, unlike many other supplements on the market, creatine monohydrate has been shown to increase athletic performance and muscularity in its users with few negative side effects and has been proven safe for long term use.

One of the most attractive qualities of regular use of creatine is the rapid appearance and development of full muscle bellies.

There is no shortage of nutritional supplement manufactures that produce an array of often overpriced muscle building supplements that claim to defy science and human genetics to provide their users with rapid, awe inspiring muscle growth. 

However, the efficacy of most of these products is dubious at best, often leaving the user’s body unchanged and their wallet empty. 

Scientific Evidence of Efficacy

Scientific research is abundant and anecdotal evidence supports and proves the ergogenic and muscle building effects of creatine supplementation:

William N. Taylor, M.D., reports that “creatine is associated with enhanced strength and muscle mass in strength-training programs.  It is believed creatine use enables athletes to increase their workout quality and quantity, which, in turn, sends a stronger stimulus to the skeletal muscle cell’s genetic machinery.” 

 Life Extension Media published that “the most stable and cost-effective form sold today is creatine monohydrate.  It is one of the few supplements available that has legitimate research studies backing its benefits.” 

Life Extension Media published and cited sources stating that creatine is “associated with weight gain and improved nitrogen balance, and it has been shown to increase endurance, strength and stamina.” 

Dr. Frederick D. Hatfield, Ph.D., published that “more creatine in the muscle seems to increase the amount of water taken into the cells; this will only increase the volume of the cell but seems to be involved in triggering an increase in protein/muscle production.”

Shopping for Creatine Supplements 

While it can be concluded that creatine supplementation has been proven effective for muscle mass and strength gains, caution must be exercised when shopping for creatine supplements. 

Consumers are advised to seek creatine monohydrate supplements that are “pharmaceutical grade,” meaning the ingredients are 99% pure with no additives or fillers. 

Remember that nothing in nature is 100% pure, so supplement manufacturers that claim that their creatine product is 100% pure should be met with skepticism. 

Although I’m not a registered dietician or professionally qualified to recommend nutritional supplements, I always recommend thorough and diligent research of supplements and manufactures so that consumers can make an educated decision on what supplements may be most appropriate for their goals and desired outcomes.  

Often, the best resource for creatine related research is the supplement manufactures and distributors themselves. 

By visiting supplement and fitness-related websites, the consumer can gain a varied perspective and obtain vast information regarding the various creatine supplements available. 

Many online retailers offer quality creatine supplements and can be a good resource for creatine research.  Also, as with any other investment, when it comes to cost and price comparison, it pays to shop around.  

Where to Get Your Creatine Monohydrate

You can get high quality, reasonably priced pharmaceutical grade creatine monohydrate here. If you make a purchase using the Amazon link I’ve provided, I may receive a small monetary commission. 

Also Read

The Science of Building Big Arms: A How-To Guide

What Are Considered Big Arms?

What Are Considered Big Forearms?

References

Smith SA, Montain SJ, Zientara GP, Fielding RA. Use of phosphocreatine kinetics to determine the influence of creatine on muscle mitochondrial respiration: an in vivo 31P-MRS study of oral creatine ingestion. J Appl Physiol. 2004 Jun;96(6):2288-92.

William N. Taylor, M.D.  Anabolic Steroids and the Athlete, Second Edition.  Published 2002 McFarland & Company, Inc., Publishers. pp 239-243. 

Brose A, Parise G, Tarnopolsky MA. Creatine supplementation enhances isometric strength and body composition improvements following strength exercise training in older adults. J Gerontol A Biol Sci Med Sci. 2003 Jan;58(1):11-9.

Photo Credits

Cover photo by HowToGym on Unsplash

Pull Up photo by Edgar Chaparro on Unsplash

Amazon photo by Edgar Chaparro on Unsplash

3 Surefire Ways to Increase Metabolism and Lose Weight Fast

Am I too fat to lose weight fast? I've heard that question quite a few time over the years as a personal trainer and fitness coach. 

You may be surprised to learn that many people who are considered overweight or obese are concerned about being "too fat to lose weight fast." 

Well, never fear. It is possible to quickly lose weight, even if you're overweight or obese. 

Is Rapid Weight Loss Sustainable?

Quick weight loss is possible and sustainable if adherence to specific principles is achieved. A disciplined approach to exercise, diet and wise use of nutritional supplements can result in real, noticeable weight loss in a short period of time.

The following 3 quick fat loss tips can be used by anyone who wishes to achieve a lower body weight, reduce bloating through water retention and improve body composition by burning bodyfat.

Exercise Intensity

It should be no surprise that exercise is on the list of ways to quickly lose weight. The fact is, regular, intense exercise is required to boost the metabolism and force the body to burn stored bodyfat for energy. This is at the top of the list of the most effective fat loss strategies for improved appearance, health and longevity. 

As the heart rate is elevated during vigorous exercise, stored fatty acids are liberated from fat cells and used by the body for energy. 

Many traditional forms of long duration cardiovascular exercise have been said to be the most beneficial for burning bodyfat and losing weight fast.

However, there is evidence that short bouts of high intensity exercise combined with periods of relatively low intensity workout methods is superior to steady state cardiovascular workout programs.

This principle of high intensity interval training, or HIIT, is considered one of the best ways to burn bodyfat and lose weight faster than other forms of exercise.

One of the benefits of high intensity interval training is that is takes far less time than what was previously considered by fitness experts to be ideal for rapid weight loss. 

A HIIT workout as short as eight minutes can prove beneficial in enhancing the metabolism and burning fat. Additionally, the body’s fat burning process continues for hours after a high intensity workout.

Types of exercise programs that include resistance and specific forms of cardiovascular training certainly have their place in any fitness and weight loss plan. 

The key is to workout intensely, no matter what form of exercise is performed. Exercise that is challenging is most effective at burning bodyfat and reducing body weight.

Implement Fasting

Fasting is extremely popular because it is one of the fastest ways to lose weight. Of course, solid research using the most informative, easily-understood books and references is critical. 

Fasting is a nutritional technique that involves reducing or eliminating certain types of food from the diet for a specified period of time. 

Fasting allows the body to eliminate toxins, reduce waste and burn body fat through calorie restriction. There are several popular types of fasting that can be used for a variety of purposes.

Intermittent fasting is used by people who wish to lose weight rapidly, improve digestion and enhance general health. 

The primary principle behind intermittent fasting is completely eliminating all solid food sources for a specific period of time.

 A period of fasting is followed by eating normally to maintain steady metabolic function for fat burning and bodyweight reduction.

Liquid fasting is a technique that restricts all solid food but allows consumption of fluids, primarily water, for a set length of time. Although water is typically preferred as the primary source of liquid, other fluids such as broth and fruit and vegetable juice can be included in a liquid fast.

Supplement Wisely

There are many nutritional supplements on the market that claim to help burn bodyfat, reduce bloating and cause rapid weight loss. 

While many of these types of supplements fail to live up to expectations, some over-the-counter supplements are considered safe and effective.

Dietary supplements that contain high levels of caffeine and other stimulants should be avoided as they tend to increase resting heart rate and elevate blood pressure. 

The compounds included in these types of supplements are generally effective at burning bodyfat through the process of thermogenesis, but the risk of possible health concerns.

An alternative to expensive supplements that are potentially unhealthy are natural products that help reduce hunger, curb cravings and enhance the metabolism through safer means. Rapid weight loss and bodyfat reduction can be achieved without risk to health by supplementing wisely.

These 3 ways to increase the metabolism and lose weight fast can be implemented at any time during a fitness or wellness program to rapidly achieve a lower bodyweight.

Required Reading:

The Top Diet Books for Weight Loss: Your Path to a Healthier You

Powerful Fat Loss Principles Revealed: ACTS Model for Busy Professionals

Calories and Weight Loss: A Brief Discussion

*Please note that if you purchase the products from the Amazon links that I've included above, I may receive a small monetary commission. 

Build Incredible Muscle Mass In Your Sleep: Here's How

The majority of the body’s restorative and growth processes occur while we sleep.  This includes the muscle building process that so many bodybuilders and fitness enthusiasts seek. 

Those of us who are a never-ending quest for muscle greatness do a pretty good job of getting everything dialed in just right. 

We plan our meals giving consideration to the perfect nutrient ratios that are most conducive to massive lean weight gain and fat shredding.  Our workouts are meticulously designed and executed with vomit-inducing intensity.

Sleep Deprivation 

But one thing bodybuilders, strength athletes and muscle enthusiasts typically neglect is perhaps the most important aspect of insane, rapid muscle growth: quality sleep. 

Please take note that I didn’t simply state that sleep in general is the key to inducing mind-blowing muscle hypertrophy; I purposely stated that quality sleep is critical to build massive amounts of muscle tissue.  

How Much Sleep Is Best?

It’s an unfortunate fact for busy muscle-seeking folk that in order to build large quantities of muscle mass quickly, at least eight hours of continuous, uninterrupted sleep is ideal.  To enhance muscle building efforts, a daily one hour nap may also be beneficial.  

This amount of sleep is required for the body to take advantage of naturally elevated levels of anabolic hormones and build muscle fibers thicker, fuller and stronger.  

Fasting Kills Muscle Gains

One of the main arguments against sleeping for extended periods of time is that fasting is believed to cause muscle wasting and reduced strength levels.  The fact is, when blood sugar levels are reduced for several hours at a time, powerfully anabolic growth hormone is released.  

Growth hormone levels spike several times during sleep cycles over a full night’s sleep.  By depriving the body of extended, uninterrupted sleep you are also depriving your body the ability to building muscle by reducing its exposure to growth hormone.

However, to satisfy those who argue that being fed is superior to being rested when it comes to building muscle, there is a solution.  The challenge is how to allow there to be a continuous supply of anabolic compounds while allowing the body to sleep and experience an adequate growth hormone response.  

The Perfect Protein 

The idea is to ingest a high quality protein supplement that has a minimal impact on blood sugar and insulin levels while being absorbed slowly enough to supply the body with a sustained amount of quality nutrition. 

This does not mean eating a big steak or chugging a weight gain shake right before bed.  Instead, it simply requires using a small serving of a high quality low carbohydrate casein supplement.

Casein is a slow digesting milk protein that has minimal impact on blood sugar levels if consumed as a low carbohydrate supplement.  Simply drinking milk before bed will not result in the desired muscle building results because it is relatively high in sugar and can cause digestive discomfort in some people.  This will result in poor quality sleep and a reduced growth hormone response. 

The best way to consume an adequate supply of high quality casein protein while allowing the body to naturally increase its levels of anabolic hormones is to take one serving, typically about 25 grams, of pure, low carbohydrate casein protein such as Optimum Nutrition’s Gold Standard 100% Casein, (affiliate link) in water right before bed.  This will result in the slowly digestion and sustained release of the muscle building nutrients found in casein protein.

It’s important to remember that supplementing with casein protein will yield the best results when taken before an extended period of sleep on an empty stomach with water.  

This provides for an optimal anabolic environment and for the development of an incredible amount of muscle mass.  The addition of casein protein consumed in this manner can trigger immediate and noticeable increases in muscle mass that have never been experienced.  

Also Read:
Three Surefire Ways to Naturally Increase Growth Hormone Production 
Mouthwatering Muscle Building Recipe: High Fiber Orange Creamsicle Protein Shake

Mouthwatering Muscle Building Recipe: High Fiber Orange Creamsicle Protein Shake

Sometimes protein shakes for size, meal replacement drinks for muscle building and smoothies for mass can be bland and boring. 

Indeed it is important to incorporate high quality protein supplements in your mass building workout and nutrition program.  But it does get tough choking down shake after shake for muscle mass. 

Here is a quick, tasty high-fiber orange creamsicle protein shake recipe for muscle building.  This treat is so good it doesn’t even feel like you’re drinking a protein shake for workout recovery and muscle building.  The fiber component of the shake is included for regularity and satiation. 

This powerful muscle building protein shake boasts the following stats:

•    36 grams of whey and milk protein
•    365 total calories
•    25 grams of carbohydrates
•    13 grams of fat

The following inexpensive ingredients are all that are needed:

•    Vanilla Gold Standard 100% Whey (affiliate link)
•    Sugar-Free Orange Metamucil
•    12 oz. of Whole Milk

Directions:

1.  Pour 12 oz. of whole milk into a shaker bottle or large cup
2.  Add one rounded scoop of vanilla Gold Standard 100% Whey to the milk
3. Add one rounded teaspoon of sugar-free orange Metamucil
4. Shake or stir vigorously until the shake is smooth
5 Drink and feel your muscles grow

This high-fiber muscle building protein shake is best consumed cold and anytime you need a quick high protein snack for muscle mass.  Because the Metamucil is bulk-forming, it will thicken up in your shake fairly quickly.  Don’t wait too long to drink your orange creamsicle muscle building protein shake or it will be rather thick. 

The high-fiber muscle building protein shake contains high quality whey protein, slowly digested milk protein and simple carbs for a quick insulin spike for maximum protein uptake.  It also has just the right amount of fat to satisfy your hunger and dietary fiber for heart health and regularity. 

The creamsicle protein shake for muscle building can be consumed every day with minimal concern for excess fat gains or creating a calorie surplus.  It is a great replacement for a sugary snack and has the perfect amount of muscle building nutrition for bodybuilders, strength athletes and muscle enthusiasts.

Get the ingredients for the muscle building high-fiber orange creamsicle protein shake here. (Amazon affiliate link)

Also Read:
One Simple Muscle Building Trick That Works Literally Overnight
The Powerful Muscle Building Effects of Combining Whey Protein and Creatine

One Simple Muscle Building Trick That Works Literally Overnight

This one simple tip involves using a high quality protein supplement that helps you build muscle literally overnight.

When you sleep, your body undergoes a restorative process that repairs muscle tissue, allows the nervous system to recover and liberates fatty acids.  This creates an environment that is conducive to muscle growth, recovery from intense workouts and fat burning.

The problem is sleeping for seven, eight or more hours means that you’re not eating or providing nutrients to your muscle cells for full and complete recovery. 

If you are a bodybuilder or fitness enthusiast, recovery is one of your priorities to achieve a lean, muscular physique.  However, we are depriving our body and muscles of much-needed nutrients while we sleep.  The question must be asked, how much muscle growth are we missing out on if we fast for eight or more hours every single day?

As bodybuilders, meatheads, fitness nuts and fitness fanatics we are understand how important it is to consume plenty of high quality foods and supplements on a regular basis.  After all, we want to maintain steady blood sugar levels and keep a positive nitrogen balance.  Otherwise it would be difficult to hold on to our hard earned muscle gains. 

Most of us who enjoy lifting weights and engaging in resistance training at least a few times per week make it a priority to eat nutrient-dense meals every few hours to keep the muscles growing and the body fat levels at a minimum. But that seems to only occur while we are awake.

Think about how much more lean muscle mass you could accumulate if you gave your body a steady supply of high quality, easily digestible protein that didn’t raise your blood sugar overnight during your regular sleeping hours?

You could potentially halt muscle wasting and start building muscle tissue 24 hours per day, every day.

Not just any old protein supplement will do. The key is to ingest a high quality protein supplement like that is very low in sugar and ranks high on the protein bioavailability scale such as Gold Standard 100% Whey.  

That will mean that the amino acids can be digested rapidly and shuttled to the recovering muscle cells that are starving for nutrients. Protein supplements that have too much sugar and added ingredients can cause a rapid spike in blood sugar which will result in an insulin response.  This will cause you to stop burning fat and store the calories as body fat. 

Give this strategy a try.  Mix up a high quality protein supplement that equates to about forty grams of protein in water just before you go to bed.  Place that protein shake next to your bed.  

Take a few sips of the shake every time you wake up or all at once about three to four hours into your slumber.  This will provide your body with the anabolic compounds that are needed for rapid muscle growth. 

Some people may argue that waking up to drink a protein shake will disrupt the restorative process that sleep provides.  While this may be true, it is much more beneficial for muscle building purposes to supply the body with a high quality protein supplement during sleeping hours.  If you tend to wake up once or twice during the night, you can take advantage of that time to consume the protein without forcing yourself awake.

Implementing this simple strategy will result in immediately noticeable results.  You will wake up the first morning after consuming your high quality protein appearing fuller and more muscular.  After a few weeks of this process you will have gained muscle mass, gotten stronger and recovered more quickly from intense workouts.  Think about the improvements you could see in your body if you did this every night for years and years. 

This just might be the trick that takes your body to the next level… and I bet your competition isn’t doing it. 

Three Surefire Ways to Naturally Increase Your Growth Hormone Production

Two powerful anabolic growth hormone stimulating supplements mentioned in this article:

Pure glutamine – Inexpensive and powerfully anabolic.

Melatonin – Profoundly effective growth hormone stimulator.

We all know that anabolic hormones are the key to building a large, muscular physique.  The androgen testosterone is widely believed to be the most powerful hormone for building muscle and shredding fat.

The fact is adequate levels of human growth hormone, also called HGH or simply GH, are critical in building lean muscle mass, gaining strength and improving physical performance. 

People who suffer from a growth hormone deficiency can suffer the following symptoms:

•          Stagnated muscle growth or loss of muscle mass

•          Difficulty losing fat or gaining fat weight

•          Loss of muscular strength and stamina

•          Reduced libido

While a small percentage of the population suffers from clinical human growth hormone deficiency, bodybuilders and fitness enthusiasts are well advised to perform a personal analysis of body composition, athletic performance and feelings of well being to determine if a growth hormone deficiency exists.  

The only reliable way to know for certain that you have low levels of growth hormone is through a doctor ordered fasting blood test.  After careful review of the findings and a diagnosis of HGH deficiency, costly medications may be required to restore healthy HGH levels. 

The most-cost effective way to naturally increase your growth hormone production without having to resort to unlawful, dangerous black market human growth hormone is to employ simple lifestyle modification techniques. 

Below are three surefire ways to naturally increase your growth hormone production and experience immediate improvements in muscle size, strength and body composition.

Exercise Intensely

This doesn’t necessarily mean that you have to lift maximal weights to failure to achieve a productive growth hormone response.  In fact studies have suggested that the best way to increase growth hormone production is through continuous tension resistance training. 

Performing continuous tension compound movements through a full range of motion will stimulate a lactic acid response within the muscles.  This causes extreme discomfort in the muscle group that is being stressed; but it is an incredibly important step in the production of human growth hormone. 

Proper Supplementation

If you’re like most other bodybuilders, strength athletes and fitness enthusiasts, the amount of supplement (mis)information that floats around the Internet and within gyms and health clubs can make your head spin.  In reality very few supplements actually live up to the hype of increasing levels of anabolic hormones like testosterone and growth hormone. 

There are, however, two very inexpensive yet highly effective nutritional supplements that have been proven time and time again to have a profound impact on human growth hormone production.  One of these you may not have ever considered and is so common and inexpensive that you may walk past it in the vitamin section of your grocery store. 

Glutamine

Glutamine is a conditionally essential amino acid and the most abundant amino acid in the muscular system.  One of the reasons whey protein is so effective at building muscle mass and enhancing recovery is that it naturally contains glutamine. 

Supplementing with pure glutamine will ensure that adequate amounts of the amino acid are present in the blood at all times to volumize muscle cells, enhance exercise recovery, build muscle and create a powerful anabolic response by naturally boosting growth hormone production.

Melatonin

Melatonin is a hormone that is released to induce sleep.  During deep sleep, especially at the onset of deep sleep, a significant amount of growth hormone is released into the blood.    It is quickly converted to the anabolic hormone insulin-like growth factor-1, or IGF-1.  This hormone is responsible for stimulating protein synthesis (muscle building), breaking down body fat and a host of other anabolic functions. 

Melatonin has been shown to drastically increase human growth hormone production when taken orally.  The growth hormone response is so profound that many high-caliber athletes use it to improve their athletic performance and enhance their recovery.  In fact the United States is one of the only countries in the world that allows melatonin to be sold over the counter without a prescription. 

Sleep

Improving the quality and quantity of your sleep goes hand-in-hand with the recommendation to supplement with melatonin.  As discussed above, growth hormone is produced and released into the bloodstream in abundance during sleep. 

Increasing your total sleep time to seven to nine hours per night with a thirty minute daytime nap will give your body ample opportunity to release sufficient quantities of HGH for muscle building and fat loss. 

If you have problems sleeping due to a restless mind, excessive stimulant intake or stress, melatonin will certainly help you get the sleep you need.  It is quite possibly the most effective anabolic supplement you can take to naturally produce growth hormone. 

Don’t Buy Expensive Supplements

A word of caution:  don’t be lured into spending a ton of money on fancy expensive supplements that claim to be the best at increasing testosterone or growth hormone levels.  The best supplements to increase growth hormone are also the least expensive. 

Pure glutamine powder – Extremely inexpensive and a powerful human growth hormone stimulator, muscle cell volumizer and muscle builder.

Get pure glutamine here. (affiliate link)

Melatonin – Very inexpensive and incredibly effective at promoting a significant growth hormone response and sound sleep.  It is available at just about any grocery store, pharmacy or supplement website. 

Get melatonin here. (affiliate link)

Adherence to these three strategies will result in an immediate, noticeable improvement in muscle size, strength and body fat levels due to natural growth hormone production.  

Also Read:
DHEA as a Muscle Building Supplement  
Build Muscle Fast with These Two Supplements
The Powerful Muscle Building Effects of Combining Creatine and Whey Protein

Need Fitness Results Now? It's Time to Get Serious!

The time is now to start seeing results and getting serious about your diet, workout and fitness program.  It’s time to stop making excuses, putting off getting seriously lean and fit and delaying your diet just one more day.  

Now is the time to lose a serious amount of body fat, build lean, dense muscle tissue and get fit beyond your wildest imagination.    Before long people will notice your hard work and dedication and will display admiration at your awe-inspiring physique.

Get Motivated

Sometimes it’s difficult to get motivated and get serious about making a major improvement to your physique.  It’s hard to visualize what you could potentially look and feel like a few months down the road and it’s often easier to keep doing the same old thing and hope for great results. 

The fact is rapid fat lose and muscle building is possible when you get serious about your diet and workout program.  Visualization and looking at videos and photographs of those whose physique you admire can be a powerful motivator and can help you really crank up the intensity in the gym. 

I explain this concept further in the article Bodybuilding Motivation: A Few Simple Tips to Get Motivated for an Intense Workout. 

Make the Commitment

Are you ready? Are you ready to put down the cupcakes and pie and pick up a pair of dumbbells? That’s the first step - make the commitment.  Commit to eating food only for recovery, muscle growth and to stimulate your metabolism.

Commit to cranking up the intensity in the gym and elevate the heart rate for a minimum of forty-five minutes per day, every day.  Commit to getting out of bed at a reasonable time every day, no matter how badly you want to sleep in.  Make the commitment and make it happen.

Establish Goals

Once you’ve committed to taking the necessary steps to getting your physique in the condition you want it, you must establish realistic, short-term and long-term goals.  These goals should be attainable but challenging enough that you must work hard and maintain your commitment to achieve them.  By setting weekly, monthly and quarterly goals, you are much more likely to stick to your diet and workout program and see mind-blowing results. 

Document

One of the most effective motivational and accountability strategies for staying disciplined and committed to losing fat and gaining muscle is keeping a journal.  The article Bodybuilding Motivation through Documentation details how keeping a journal with short, personal narratives can be the key in pushing you past a plateau and into a new level of fitness motivation.

Documentation of body weight, body fat percentage and caloric intake on a daily and weekly basis will help you see where you’ve come from, how you will get where you need to go and make the necessary adjustments to achieve your fitness goals. 

Pick a Program and Stick with It

When you get serious about losing a serious amount of weight and building large amounts of muscle mass, it’s easy to try several different fat loss programs or bodybuilding programs in a short period of time. 

Generally speaking, once you’ve decided to get serious about seeing rapid results you should select a program that has been proven to work and stick with it for at least three months.  There are several tried-and-true fat loss and muscle building programs that have been proven to work very quickly.  Whatever program you chose, stay committed, work hard and stick to it!  

Now is the time to get in gear and start shedding fat and developing lean muscle mass.  Get to it and keep the above tips in mind while building your dream body. 

Also Read:

Three Safe, Natural Weight Loss Supplements That Really Work

Fat Loss Exercise Program: A Beginners Guide

Mass Building Workout Program for Skinny Guys

The Powerful Muscle Building Effects of Combining Whey Protein and Creatine

Research has indicated that combining a whey protein supplement with a creatine supplement may be more effective at building muscle mass, increasing muscular strength and delaying sports-related fatigue than if each supplement were to be used independent of each other. 

What the Science Tells Us

Bodybuilders, fitness enthusiasts and those who adhere to healthy nutritional practices understand that supplementing with whey protein has a profound effect on muscle building, immune function and sarcopenia (age-related muscle loss) prevention.  This has been demonstrated in scientific literature and data for decades now. 

Most importantly, whey is densely composed of essential and conditionally essential amino acids, facilitates protein synthesis and boosts the immune system.  

Understand Your Whey Protein

Whey protein is a milk derivative that has a large quantity of branched-chain amino acids compared to vegetable protein sources such as soy.  Branched-chain amino acids are critical in the repair and maintenance of cells and the preservation of muscle tissue. 

The purpose of supplementing with whey protein is to increase the amount of quality protein in the diet, build muscle mass, increase immune function and enhance the metabolism.  

Most athletes, bodybuilders and fitness enthusiasts don’t consume enough dietary protein through solid food sources to adequately recover from intense workouts and to build muscle to the desired degree. 

Whey protein supplements are typically sold in liquid or powder form and are most commonly consumed as a shake or beverage.  Whey protein powder can be added to food such as pancakes, oatmeal and baked goods to enhance the protein content.  

Get your whey protein here. (affiliate link)

Creatine Monohydrate

Creatine monohydrate is a dietary supplement that has been used for decades by strength athletes, sports competitors and bodybuilders to increase muscular force and power, increase muscle size and reduce the onset of muscle fatigue during intense physical activity.  Both scientific and anecdotal accounts have confirmed that creatine monohydrate enhances muscular endurance and power output in its users.

Creatine works in the body by increasing intramuscular stores of phosphocreatine and creatine, which increases protein synthesis (muscle building), prevents depletion of adenosine-triphosphate (APT) and helps reduce the breakdown of muscle tissue. 

Additionally, supplemental creatine monohydrate causes a phenomenon called intracellular hydration, which means that cells at the muscular level are become super-hydrated with water.  This results in a noticeable and measurable increase in muscle size and girth. 

Creatine monohydrate is sold in powder, capsule and liquid form and can be added to whey protein powder.  The most cost efficient way to buy creatine monohydrate is in flavorless, power form.  Typically, 1-5 grams are taken daily, depending upon the desired result.  

Get your creatine monohydrate here.(affiliate link)

Whey and Creatine Synergy for Maximal Results

Studies have suggested that using a whey protein and creatine monohydrate supplementation may have a synergistic effect that results in drastic improvements in muscle building, muscular strength and retention of muscle mass than if the supplements were used alone.

It is important to consider that the benefits of combining whey protein and creatine monohydrate supplements should be used in conjunction with an exercise program that includes resistance training. 

Resistance training places stress on the muscular system and produces the stimulus necessary for muscle building and strength development to occur.  

Also Read:
Gold Standard 100% Whey
Creatine Monohydrate as a Muscle Building Supplement
Compelling Review of Creatine Monohydrate for Muscle Building

References:

Brink, W. (April 2009). Optimizing muscle health with whey, creatine, and glutamine. Life Extension Magazine. Date accessed 06 November 2013. www.lef.org/magazine/mag2009/apr2009_Optimizing-Muscle-Health-With-Whey-Creatine-Glutamine_01.htm 

Smith SA, Montain SJ, Zientara GP, Fielding RA. Use of phosphocreatine kinetics to determine the influence of creatine on muscle mitochondrial respiration: an in vivo 31P-MRS study of oral creatine ingestion. J Appl Physiol. 2004 Jun;96(6):2288-92.

Brose A, Parise G, Tarnopolsky MA. Creatine supplementation enhances isometric strength and body composition improvements following strength exercise training in older adults. J Gerontol A Biol Sci Med Sci. 2003 Jan;58(1):11-9.

Why You Should Be Using a Weight Gain Supplement for Size and Strength

Weight gainer supplements have been among the best-selling nutritional supplements for decades.  Millions of people have experienced the benefits of using a quality weight gain product for health and fitness. 

Such products are not used only by thin individuals who desire to increase their body weight by creating a caloric surplus for weight gain.  Seasoned athletes, fitness enthusiasts and health conscious people can experience the many benefits that are associated with the use of weight gain products. 

Some of the primary benefits of using a weight gain supplement are:

• Increased muscle mass
• Increased muscular strength
• Enhanced metabolism
• Reduced food cravings
• Increased energy
• Increased Muscle Mass

The body’s ability to develop muscle tissue is dependent upon available nutrients and an appropriate quantity of calories.  Typically it is difficult to ingest enough calories and nutrients through traditional food products to create an environment that is suitable for the development of muscle mass.

Weight gain products can assist in providing the appropriate number of calories and nutrients to those who desire to increase their muscle mass levels.

Increased Muscular Strength

For optimal athletic performance and maximal muscular strength output, an abundance of nutrients in form of carbohydrates, fats and proteins must be ingested. This process is simplified through the ingestion of a quality weight gainer supplement.  

The body uses available nutrients to supply the muscular system with the components necessary to activate muscle contractions.  These required nutrients can be supplied through the use of a quality weight gain nutritional supplement.    

Enhanced Metabolism

Maintaining a steady intake of calories and nutrients is one of the best ways to increase the body’s metabolism.  By using a weight gain supplement, the metabolism can be enhanced and body composition levels can be controlled.  Users of such products can enjoy decreased body fat and increased muscle tissue. 

Reduced Food Cravings

Hunger and low blood sugar levels are among the culprits behind unhealthy food cravings.  Nutritionists and healthcare professionals recommend eating several nutrient dense meals through the course of the day to stabilize blood sugar levels, maintain a healthy body composition and to reduce food cravings.  A weight gain product can assist in providing a steady supply of nutrients and calories to the body. 

Increased Energy

When too few calories and nutrients are consumed, the body must resort to utilizing stored body fat and sugar for energy.  These sources of energy are inefficient at producing sustained levels of energy and the body and mind tends to become sluggish when there is a lack of calories and nutrients. 

Weight gain supplements can help by providing the appropriate amount of nutrition required to keep energy levels up. 

Athletes, fitness enthusiasts and health fanatics have been using weight gainer supplements for decades to improve athletic performance, build muscle and increase muscular strength.  

However, it is not just those who exercise regularly or participate in sports that can benefit from such products.  Anyone who seeks to restore energy levels, fight food cravings and maintain blood sugar levels can experience the benefits associated with the use of weight gain supplements.  

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How to Improve Recovery Between Intense Workouts

Intense workouts place an enormous amount of stress on the human body.  Whether executing explosive resistance training, extended bodybuilding workouts or high intensity interval training (HIIT) routines, adequate recovery is critical to ensuring maximal results and preventing injury.

How to Improve Recovery

The question of how to improve recovery between intense workouts has been explored and answers sought for decades by scientists, coaches and competitive athletes.  

Thankfully, all of this research has resulted in data that can help us drug-free athletes, bodybuilders and power lifters enhance and expedite recovery for continued progress.

In his book, Power: A Scientific Approach, Dr. Fred Hatfield outlines several variables affecting recovery time and offers valuable tips and pointers on how to recovery quickly between grueling workouts.  

Below is a list of some of the variables discussed in the text:

• Size of Muscle Group – Larger muscle groups require more time to recover than do smaller ones

• Muscle Fiber Type – Fast-twitch muscle fibers take longer to recover than slow-twitch muscle fibers

• Range of Motion – Exercises performed through a full range of motion (ROM) subject the muscles to greater stress, thus requiring more recovery time

• Nutrition – A sound nutritional and supplementation plan can significantly reduce recovery time between intense workouts

• Alcohol Abuse – Regular consumption of large quantities of alcohol can negatively impact exercise recovery

• Age – Older lifters (over age 35) tend to require more recovery time than do younger lifters

• Eccentric Movements – Performing the negative portion of an exercise causes greater muscular damage, thus resulting in greater recovery time requirements

• State of Overtraining – Physical and psychological exhaustion and fatigue can drastically increase the amount of time required to adequately recover between intense workouts

Many of the above variables can be easily addressed.  However, factors such as age cannot be changed but should be strongly considered when designing and implementing a workout, nutrition and supplementation program.  

Size of Muscle Group

Dr. Hatfield applies several of the above factors to a charting system that can aid lifters in determining recovery requirements for specific muscle groups.  Those muscle groups that are composed primarily of fast-twitch muscle fibers and are generally used most frequently, such as the quadriceps and pectorals, tend to require more time to recover.

Alcohol Abuse

Alcohol is a central nervous system (CNS) depressant and impacts every cell in the human body.  As discussed in the article Alcohol and Exercise: Negative Effects, long term alcohol abuse can have a profound impact on exercise recovery.

Chronic drinkers often experience B vitamin deficiencies, liver and kidney problems, dehydration and muscle cell degradation.  These effects can greatly reduce the recoverability of the muscular system and can result in decreased athletic performance. 

Proper Nutrition is Critical

Perhaps the most controllable lifestyle variable that can easily be addressed when trying to improve recovery between intense workouts is nutrition.  Regular ingestion of high quality food sources that contain protein, low-glycemic carbohydrates and essential fatty acids (EFAs) are critical to expedite full recovery between workouts.  Intelligent use of fitness and bodybuilding supplements are indeed an important component in the application of this principal. 

Sleep

One of the most overlooked variables in the improvement of workout recovery is rest, particularly sleep.  The  majority of the body’s natural restoration process occurs during deep sleep. 

Dr. Matthew Walker goes into much greater depth on the science of this concept in his book Why We Sleep: Unlocking the Power of Sleep and Dreams. (affiliate link)

One of the most important hormones that is responsible for workout recovery, muscle building and fat loss is human growth hormone (HGH).  It is possible to naturally increase growth hormone production through adequate sleep, preferably eight to ten hours per night.  For an increased growth hormone response, one or two short naps during the day is recommended.

While the variables discussed above are by no means exhaustive, they are among the most important and easily manipulated lifestyle and exercise factors that influence exercise recovery.  Application of techniques and strategies that improve recovery between intense workouts can result in greater performance, fewer injuries and improvements in muscle mass and body fat levels.  

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Health Alert: Tylenol Overdose Can Be Deadly

Acetaminon, the primary active ingredient found in the brand name pain relief medication Tylenol, is among the most widely used over the counter pain medications. 

However, overuse of the product can result in serious health consequences.  

Acetaminophen metabolism results in exposure to the toxic metabolite NAPQ1, and excessive long term use of the medication over the above recommended dose of three hundred and twenty five milligrams (325 mg.) can result in sever liver cell damage when liver metabolism becomes saturated.  

The liver is responsible for breaking down and metabolizing substances and chemicals from the blood and producing important digestive enzymes such as bile.  Additionally, the liver plays a critical role in the production of blood clotting mechanisms and red blood cells.   

In January of 2011, a Drug Safety Communication was issued by the FDA, the U.S. Food and Drug Administration, requesting medication manufacturers to limit the quantities of acetaminophen in their products to three hundred and twenty five milligrams (325 mg.).  

Research and analysis has concluded that the toxicity that over use of acetaminophen results in is the leading cause of acute liver failure, or ALF, in the United States. 

In June of 2009, the Federal Drug Administration’s Joint Meeting of the Drug Safety and Risk Management Advisory Committee reported and confirmed that acute liver failure is, indeed, directly caused by acetaminophen toxicity.  

While the leading cause of death from acute liver failure is a result of the swelling of the brain, cerebral edema, there are several, less significant symptoms that may be an early indicator of acetaminophen toxicity and acute liver failure.

Some of those symptoms can include the following:  nausea accompanied by vomiting, loss of appetite, diarrhea and fatigue.  More sever symptoms tend to occur as acute liver failure progresses, some of which are increased nausea and vomiting, blood in the urine, color changes in stool, bloating of the abdomen, excessive thirst, dizziness, seizures, depression and even stroke.

One of the most prominent and noticeable outward symptoms of acute liver failure is jaundice, which is characterized by yellowing of the whites of the eyes and skin.  Ultimately, the final stages of acute liver failure brought on by acetaminophen toxicity can be the failure of multiple organs, coma, and death. 

Acute liver failure is accompanied by rapid deterioration of liver function.  This life threatening medical condition requires prompt hospitalization and medical treatment. 

When acute liver failure that is caused by Tylenol, acetaminophen, toxicity is diagnosed during the condition’s early stages, the symptoms and toxicity may be treatable.  An oral medication called N-acetyl cysteine is often orally administered to patients that are suspected of having overdosed on acetaminophen.

Ingestion of the antidote detoxifies the toxic metabolite when given to the patient that is suspected of acetaminophen overdose within eight hours of exposure.  However, even with immediate, aggressive medical treatment, many do not survive the toxic effect acetaminophen overdose.  In some sever cases of acute liver failure, a liver transplant may be the only treatment option. 

For those that seek additional information regarding the signs and symptoms of acute liver failure and Tylenol, acetaminophen, toxicity may find the internet to be a valuable resource. 

Federal Drug Administration sponsored websites as well as internet web sites related to the Centers for Disease Control (CDC), and the Physician’s Desk Reference (PDR) provide abundant information on Tylenol, acetaminophen, toxicity and acute liver failure that often results. 

It is critical for those that suspect they have ingested dangerous quantities of acetaminophen to seek medical treatment immediately.  Those that have suffered medical related conditions and injuries resulting from acute liver failure brought on by acetaminophen toxicity would be well advised to seek the services of an attorney to discuss legal options and potential financial compensation.  

Also Read:

Health Warning: Mixing Alcohol and Tylenol Can Be Deadly 

How to Prevent Losing Muscle Mass

Health Benefits of Resistance Training