Intermittent Fasting..Know more about it

 

 What is Intermittent Fasting?

Intermittent fasting is just like you would expect from the name. There are many other forms of intermittent fasting, like alternate day intermittent fasting, however i will focus on the kind that Martin Berkhan at Leangains presents which is intra-day fasting – primarily extending the evening time sleeping quick somewhat longer. traditional individuals quick for eight hours throughout sleep so eat for the opposite 16 hours. within the leangains intermittent fasting program, it’s the opposite approach around – you quick for 16hrs and eat for eight hours. If Leangains was simply that the webpage would be only one sentence and that we wouldn’t be talking regarding it now, Martin Berkhan’s Leangains web site has many pages of information which i am getting to attempt to boil down into some bullet points below.  I apologize copiously to Martin for this oversimplification of his program except for those unacquainted with his program i would like to relinquish them a quick plan of what it involves:

 fasting 16 hours, eating window eight hours long – range of meals moot

    TDEE +20% calories on lifting days, -20% on non lifting days. (TDEE is your Total Daily Energy Expenditure,if you gnaw precisely your TDEE you may neither gain nor reduce.)

    For lifting, SS (Mark Rippetoe’s beginning Strength Program)

    Nutrition, consume a minimum of 2.5g supermolecule per kilo of bodyweight

Intermittent fasting isn’t as new as it sounds, in fact it's thousands of years recent. Ramadan is that the most sacred month of the year for Muslims. throughout the month of Ramadan, they are doing not drink nor eat something (nor sex, nor smoking either) from sunrise to sunset. this can be a rather brutal sort of intermittent fasting, brutal because the fasting amount is throughout the day. trying to concentrate and perform ordinarily all day long without food is extremely, terribly tough. If intermittent fasting by itself was the witching key to exercise success then the pro exercise contests would be won by active Muslims however this does not seem to be the case. In fact, a 2007 study of two Algerian football game groups (practicing Muslims) showed that it considerably decreases athletic performance throughout Ramadan. As bodybuilders, this study is our initial warning that we'd like to proceed terribly carefully with fasting.

Essential supplements you cannot do without in the gym

Here are some of the basic essential supplements one can do without in the gym

(irrespective of the brand)

 

• whey protein powder (isolated,hydrolyzed,concentrated ,blend etc)
• Creatine (5 gms on your workout days )(for strength)
• Beta-alanine( an amino acid that controls the buildup of acid in your muscles caused by intense or prolonged exercise.)
• Glutamine(for recovery)
• flax seed oil( for EFA'S)
• any good multivitamin
• vitamin c 1000 mg (prior to workout)
• calcium
• BCAA'S(helps in protein synthesis)

DTP-DRAMMATIC TRANSFORMATION PRINCIPLE

 

 KRIS GETHIN'S DTP PRINCIPLE


WHAT IS DTP?


  DTP is that the coaching system that has remodeled the physiques of the many individuals and may do a similar for you furthermore. DTP targets each the quick twitch and slow twitch muscle fibers so as to each enhance and outline your muscle. It provides associate overflow of nutrient wealthy blood to the muscle cluster you\'re coaching to produce a fuller look and a lot of separation to the physique, at a similar time increasing the guts rate and therefore the intensity to burn fat and build muscle furthermore. You complete a complete of 10 sets with a rep vary of fifty, 40, 30, 20, and ten for the primary 5. Once you complete the set of ten, you complete a second set of ten so do twenty, 30, 40, so fifty once more at the tip. You rest regarding forty-five seconds in between every set.

DTP is associate intense coaching system therefore you'll be able to implement it one among 2 ways in which. will either use it on the whole body for 3 consecutive weeks followed by taking period off otherwise you can use it on one or 2 muscle teams per week for as long as you decide on to.

FOR MORE INFO - http://www.krisgethin.com/dtp.php

A diet to die for ...(intended for weight loss)

The diet has been prepared by the one of the best trainers or should i say 'transformation specialist'  in the world ,Mr Kris Gethin. I more or less follow this food pattern subject to a few changes (for eg broccoli is not available through out the year were i live so i have replaced it with spinach and other green veggies).Try this diet out and you will surely experience weight loss with a  proper exercise regime.

 

The above photo is of Kris Gethin   

Breakfast

o Egg Whites
o Oats
o Coffee

Meal 2o Lean Steak

o Brown Rice

Mid-morning

o Chicken
o Sweet Potato
o Broccoli

Lunch

o Fish
o Brown Rice
o Broccoli

Mid-afternoon

o Chicken
o Sweet Potato
o Broccoli

Pre-Workout

o Tilapia
o Brown Rice

( i can't find any damn brown rice in gauhati :(  )
 

o Coffee

Post-Workout

o Protein Shake with Glutamine, Creatine, and Vitargo
Dinner
o Lean Steak
o Broccoli

Nighttime Snack

o Meal Replacement Shake - Kris recommends CNP ProPeptide

( i use my protein shake as a night time snack ,but its always better to geta  proper meal replacement shake)

– Special Tips
1. Grab yourself a gallon size jug of Water even if you have a
water filter at home. You can use it to ensure you are getting
your 1-2 gallons of water per day. If this is difficult, try adding
some flavoring to your water. Kris recommends Xtend.

2. Cook all your meals for the week on Sunday or cook a big
batch of food every Sunday and Wednesday for the rest of the
days so you can easily grab them on the run.

3. Grilling your food will reduce the amount of fat you have to
drain away while cooking.

4. Measure your food portions with a food scale or compare it
to the size of your fist. You should be getting a fist sized portion
of carbs and a fist sized portion of protein with every meal.

5. If your food is too bland add some spices such as Ginger,
Cayenne Pepper, or even Salt.

Bringing in vascularity with nitrix oxide

Let us see what vascularity means and how we can be more vascular .....

What is vascularity ?


Vascularity, in musclebuilding, is that the condition of getting outstanding, visible veins.

Vascularity is enhanced by very low body fat ( typically below 10%), low preserved water, high pressure and muscle engorgement. genetics can affect vascularity still as close temperature. Some bodybuilders use topical vasodilators to increase blood flow to the surface skin still. vascularity could be a extremely wanted aesthetic for many male bodybuilders, but less so for feminine bodybuilders where the target aesthetic is comparatively additional towards aesthetic symmetry than extreme development.

Bodybuilders or athletes sometimes dehydrate themselves, a few days before a competition or show, to attain this look. Self-dehydration isn't suggested by medical professionals as the negative health effects of dehydration are well documented and established.


How to improve vascularity?

Nitric oxide is a natural compound made by your body every single day. It’s accustomed repair your organs and skin tissue when you hurt yourself, and helps strengthen your muscles with the nutrients and protein they need once a physical exertion. Everybody’s nitric oxide level is different. However, one factor is certain: all bodybuilders will benefit by increasing the number of NO in their system.

Vasodilation

The most necessary factor that nitric oxide does for your body is increase the scale of your blood vessels. this is often called dilation, and it results in a number of extraordinary advantages for bodybuilders. Not only does it make sure that your muscles receive gas and nutrients as before long as they need them, however it enhances the speed at which your body burns fat. This makes nitric oxide a strong supplement for those who want to develop lean muscle on their body.

Creatine and it's different forms

 

  Creatine has been one in every of the most in style sports supplements since its introduction. Yet, there\'s still plenty of mystery relating to it.
What Is Creatine?
Creatine is a element compound that happens naturally in meats and fish and is synthesized by the liver, exocrine gland and urinary organ. it is also referred to as metylguanidine-acetic acid and is produced from 3 amino acids: essential amino acid, arginine and glycine.
What does It Do?
 Muscles store creatin as creatine phosphoric acid, that functions as a part of the ATP-CP energy system, also referred to as the Phosphagen system. Muscle cells contain four to 6 times the maximum amount creatine phosphoric acid as adenosine triphosphate. In fact, it can be same that muscle is a creatin requiring tissue.

ATP is that the immediate energy supply for muscle cells at each high and low intensities, however, it can take but a second to burn your bodies reserve of adenosine triphosphate. this can be wherever creatine phosphoric acid (also referred to as phosphocreatine) comes in.

Types Of creatin

 Monohydrate:The original - this version needs sugar be ingested with it in order for it to be properly absorbed, a loading phase of 4-5 doses (typically five grams per dose) per day for up to 5 days and once a day thereafter. Some side effects were reported  in some users.
Ethyl Ester:
Requires less total grams to be effective, no sugar needed and no loading. This version, as is that the case with most newer versions, eliminates the monohydrate effects. offered as a pill or powder, you usually take one serving (usually 2-3 grams) double a day.
Tri-Creatine Malate:
Tri-creatine malate is a compound made from creatin monohydrate and malic acid. It\'s made from 3 creatin molecules connected to one molecule of malic acid. Malic acid is concerned within the krebs energy cycle as an intermediate substance, and helps to provide energy to the body.
Buffered Creatine:
Here\'s a current hot one, also known as Kre-Alkalyn. This version truly contains a patent on it; #6,399,631. The research on this ties into creatine\'s speed to convert to creatinine. Creatinine is a waste byproduct of creatin, it has always produced at a reasonably constant rate, gets filtered through the kidneys and passes out in the piss.
Micronized Creatine:
This version produces smaller particles than regular creatin powder; the primary purpose is improved absorption and additional complete mix of the product.
Liquid Creatine:
Not as in style because it once was, this kind of creatine\'s biggest complaint is that the lack of stability during this form

Anabolic steroid vs prohormones

STEROIDS V/S PRO-HORMONES

Growth hormones really are essential for the human body they create you stronger, leaner, healthier, taller, stronger against diseases etc. folks that lack HGH are either terribly unwell, dont grow robust and healthy have health issues and even have an inclination of storing a lot of body fat. folks either take HGH or turn out naturally. If you would like to provide it naturally it has to be through weightlifting workouts like squats and dead lifting as an example
.
Prohormones

When introduced to the body prohormones, they combine with the liver enzymes and are converted to anabolic hormones. These converted anabolic hormones are referred to as anabolic steroids, which might be supplemented directly by taking anabolic steroid supplements. this is often the most distinction between prohormones and steroids, the effectiveness of the dosage of prohormones depends on the enzymes within the body. Prohormones are synthetically made compounds that are effectively utilized by bodybuilders to create muscle mass. These precursors to hormones like testosterone and dihydrotestosterone, that are growth hormones and are found to be effective by several bodybuilders and that they have incorporated them in their coaching regime. Nowadays, the term prohormone is employed to hide new age product that are freelance in supporting growth and don't have to be compelled to have confidence the enzymes within the body for conversion. Prohormones became fashionable within the mid Nineties and were utilized by body builders with nice result. There are some aspect effects of prohormones like acne, pain within the extremities and depression. Some prohormones were banned by the US government within the Anabolic Steroid management Act of twenty04 that came in result among ninety days on January 20, 2005.

Steroids

Steroids are classified in 2 elements corticosteroids and anabolic steroids, corticosteroids are prescribed by the medical fraternity for controlling inflammation. Anabolic steroids are taken as supplements by bodybuilders to extend muscle mass and improve performance. Anabolic steroids supplements replicate the consequences of hormones like testosterone and dihydrotestosterone, that are natural growth hormones made by the body. whereas comparing steroids vs prohormones, steroids are direct supplements to the hormones made by the body, whereas prohormones are precursors to hormones. The medicinal use of steroids has additionally increased with doctors prescribing them to treat diseases like cancer and AIDS. they're additionally used to strengthen bones and to extend testosterone production to induce puberty in males. within the race of prohormones Vs steroids bodybuilders like steroids because the muscle growth is directly associated with the dosage when it involves the employment of steroids. Like prohormones, aspect effects of steroids are acne, balding and insomnia. Some irreversible aspect effects related to steroids are gynecomastia and balding, however these are in rare cases. Testosterone injections for men are very fashionable with athletes and bodybuilders, as they're simple to use and not that expensive. Steroids are a schedule III drug and you would like a prescription to use or offer them

Prohormones what are they?

Lets see what pro-hormones really are

What are the functions of pro-hormones ?

• .The primary function of a pro-hormone is to enhance the strength of the hormone that already occurs in the body

Should they be confused with steroids? 

• Pro-hormones add no hormones whereas steroids add hormones which commonly causes confusion between the two.

Source: http://en.wikipedia.org/wiki/File:Anabolic_substances_and_their_legal_status_in_most_Western_countries.png

Anabolic substances and their legal status in most Western countries

  

 


A bit more info on prohormones .....

 Pro-hormones are substances that when taken as a supplement, can convert to some hormone within the body. The user then experiences the consequences of the target hormone. within the case of pro-hormones that convert to testosterone, the user experiences increased muscle size and strength. Pro-hormones are common as a result of they not solely give muscle gains, however may also be purchased legally as a supplement.

The first prohormones introduced to the supplement market were androstenedione and androstenediol among others. These pro-hormones created vital gains in size and strength, and have become very fashionable comparatively quickly. With the Anabolic Steroid management Act of 2004, however, androstenedione, androstenediol, and a bunch of different pro-hormones were banned from being sold as dietary supplements.

Today, not a lot of is left on the marketplace for pro-hormones. There are several supplements that are advertised as pro-hormones, however most of those supplements are literally totally active steroids, not pro-hormones. These steroids don't seem to be really legal for sale as supplements, however don't seem to be listed specifically as a controlled substance. thanks to this, they're able to be sold over the counter as “pro-hormones”.

This type of supplement is taken into account a “gray market” steroid. simply as quick as these grey market steroids are created, they appear to be discovered and pulled from the market. Any company manufacturing these steroids is definitely taking a legal risk. to form matters worse, several of those steroids are methylated. Methylation could be a thanks to decrease breakdown of the steroid by the liver so it's going to be taken orally, and whereas this is often a decent impact, it conjointly puts vital stress on the liver.