creatine myths

5 Creatine Myths Debunked

Myths About Creatine

Creatine is considered to be a “staple supplement” among bodybuilders and fitness enthusiasts alike. You will find many folks dumping scoops of this stuff into their blender cups before and after grueling workouts in hopes to get those extra gains of muscle.

Despite its widespread use, countless creatine reviews online, and proven effectiveness, there are still a handful of people that shy away from this supplement. Creatine has been considered as one of the most heavily scrutinized, yet misunderstood, workout supplements on the market today.

Unfortunately, Creatine has evoked much undeserved controversy due to misunderstandings.

Below you will find 5 large myths about Creatine and the proven facts that debunk them.

Let Creatine Rule!

Myth #1: Creatine Destroys the Kidneys and Liver

In Actuality: Probably one the most concerning fears of creatine is that is hinders kidney function by causing kidney stones and makes the liver breakdown. However, thorough research has been conducted regarding the long term use of creatine. Any signs of organ damage due to its use have come back negative, according to research done in 2007 by The International Society of Sports Nutrition. Additionally, there have been several hundred studies conducted on creatine’s negative effects on the blood, and these too have proven creatine to be safe for chronic use.

Myth #2: Muscle Mass will Waste if you stop using it

In Actuality: According to MensHealth, creatine is responsible for inducing water weight and making the muscles appear to be larger than what they really are. However, once you stop using creatine, you will simply lose the water volume, not the muscles. If you continue to lift weights, you will maintain your muscle mass if it has already been built.

http://www.menshealth.com/nutrition/creatine-q-a

Myth #3: Creatine is just as bad as Steroids

In Actuality: Creatine and anabolic steroids are entirely different substances. Creatine occurs naturally in all animal based protein, such as fish, chicken and beef and has virtually no toxicity. Steroids are essentially synthetic testosterone used to create unnatural amounts of muscle mass on the body. Most professional sports associations and the olympics ban the use of steroids, whilst creatine can be freely used.

Part of the confusion may come from the fact that both substances are typically used when extra gains or an increase in performance are needed. But again, one is a natural non-toxic substance, while the other is not.

Myth #4: Creatine Supplementation is redundant since it’s already in food

In Actuality: As mentioned above, natural creatine is found in meat. However, it is only in trace amounts, A minimal dose of creatine is roughly 5 grams, while most bodybuilders intake anywhere from 10 to 20 grams in one serving. You would have to eat 2-3 pounds of steak or 4 pounds of chicken to get the minimal amount. Creatine supplements are rather affordable, and depending on your personal needs, one 600 gram container could last you several months.

Myth #5: Creatine makes you Fat

In Actuality: Creatine does not make you fat. This is another highly popularized misunderstanding about the supplement. Creatine does cause water weight gain, as it holds water around muscle cells. This enables you to train harder and increases stamina while lifting. Before competitions, many athletes will cease using creatine so they can showcase a more ripped look.

According to TrueNutrition.com, the water retention will easily subside once the creatine is no longer used. However, once you have trained harder, you more than likely will have developed greater muscle mass, and in turn, will burn more fat.

So, in conclusion, training with creatine will increase fat loss.

And there you have it…

Backed by hundreds upon hundreds of research and studies, creatine has proven itself to be nothing more than a harmless workout supplement. It is one of the most popular workout supplements available today, along with protein powder, and for many good reasons.

It has been known to:

1. Increase muscle strength and power
2. Helps muscle recovery post workout
3. Enhances muscle energy and slows down protein breakdown
4. Enhances brain function
5. May benefit the skin and nails due to its amino acid nature
6. Improves overall performance in the gym

So next time a fellow gym member tries to discourage you from using creatine, just remember how many folks are unaware of its true benefits.

at-home-workout

6 Tips for Workign Out at Home

Home Workout Tips

For many individuals, getting to the gym is a challenge. A gym membership is expensive, and getting to the gym is a time-consuming process. Working at home seems like an easy solution. Making the most of your home workouts, however, isn’t always easy. These six tips will help enhance your workout success when you’re skipping the gym and working out from home.

1. Develop a Schedule

If you were going to the gym, you would have a specific pattern. Perhaps you’d head in before work in the morning or develop a habit of stopping by after work. When you’re working out at home, you have the same need for routine. While cramming your workout in wherever you can is better than no workout routine at all, developing a solid schedule will help give you the extra push you need to work out every day.

2. Track Your Workouts

When you’re working out at the gym, it’s fairly easy to see your little successes. You’ve moved up to a heavier weight, exercised for a little bit longer, or managed to dial the resistance up on the elliptical. If you’re working out at home–especially if you’re working out without equipment–you need that record of your successes. A workout journal will let you see your successes, build new routines, and build your goals.

3. Try a Routine

There are plenty of great workout routines that will help you reach your goals. Whether you’re aiming to find a great bodyweight workout, use equipment, or shred inches with a solid cardio workout, a routine will help keep you moving throughout your whole workout. Look for a workout that has the following criteria:

  • You enjoy doing it each day
  • It’s at the appropriate level for your fitness: neither too easy nor too hard
  • You feel that it’s helping you reach your goals.

4. Set Goals

Speaking of goals, developing a solid home workout routine means setting clear goals for yourself. No personal trainer would let you get away with working out randomly, with no goals in mind. Your workout journal is great, but it doesn’t help you if you don’t have clear, concrete goals. Your goals should be:

  • Attainable–possible for you to reach given your fitness level and experience
  • Timely, with both long-term goals and short-term ones
  • Measurable so that you can determine whether or not your workout is succeeding

5. Stay Accountable

You might not have room in your living room to work out with a friend, but that doesn’t mean you have to go it alone when you’re working out from home! Find ways to hold yourself accountable. Check in with a friend at home, check in with a workout group online, or strap on a fitness tracker and join in a community challenge. When you’re accountable to someone else, it’s harder to make excuses to skip your workout.

6. Have Fun!

A workout routine that you don’t enjoy won’t help you meet your exercise goals or get in better shape. Nerd Fitness sums it up perfectly: the perfect workout is one that you’re happy to do, one that helps you get healthier, and one that helps you feel more confident in your body. A fun, exciting workout is the perfect way to achieve that happiness–not to mention the fact that when you’re having fun, you’re much more likely to stick with your workout. If you dread hitting play on your DVD or the YouTube video, it’s not worth the effort. Choose a home workout routine that you enjoy doing, on the other hand, and you’ll be eager to get in that workout every day.

Developing a solid home workout routine will help you get healthier, feel better, and increase your confidence. Even better, by working out from home, you don’t have to wait for your ideal equipment (speaking of home gym equipment, get yourself a home pull up bar, they are awesome but be sure to read some of the pull up bar reviews online), wonder whether or not someone else is watching you as you exercise, or find yourself distracted by other things going on around the gym. As you develop a solid home workout routine, you’ll find yourself meeting those important exercise goals in ways you never dreamed possible.

stay energized

5 Tips to Stay Energized During Your Workouts

Tips to Stay Energized while Working Out

A good workout routine is one of the key factors to staying healthy and in shape. However, many people end up spending their workout time inefficiently because they are tired and malnourished before the workout even begins.

This can really have a negative impact because it makes people less likely to exercise and keeps them from actually accomplishing anything when they can muster up the motivation to workout. These five easy tips will help you to have an energetic and successful workout instead of feeling bored and exhausted after just a few minutes.

Entertain Yourself

Many men and women find that the main thing keeping them from working out is boredom. No matter how good for your body it can be to run, swim, and weight lift, exercising sometimes seems bland and repetitive.

When this happens, try to distract yourself instead of just summoning the willpower to continue working. If possible, you might enjoy watching an exciting, binge-worthy television show. Of course this is not easy to do unless you are running on a treadmill or elliptical, so something fun that can be listened to over a set of headphones is often a great choice.

Cheerful, fast paced music is often a great way to get into an energetic mood while working out. You can also work out your brain while exercising by listening to an audiobook or educational podcast.

Stay Properly Hydrated

The importance of hydration cannot be overemphasized. During a rigorous workout, you can lose up to eight cups of water through sweat and heavy breathing. This can lead to dehydration which causes headaches, fatigue, and grumpiness, and these symptoms do not make it easy to have a proper workout.

To make sure that you have the water needed to energize your muscles during a workout, carry a water bottle with you and take tiny sips of water regularly. Many people do not realize this, but proper hydration starts hours before your workout. Try to drink adequate amounts of water throughout the day instead of chugging water right before a workout because your body cannot absorb too much water very quickly.

Get Enough Sleep

It might seem a bit obvious, but many people do not realize that lack of sleep might be the reason that they get exhausted after just a few minutes of exercising. Your body needs to recuperate from previous exercise by resting and sleeping. Without at least eight hours of sleep each day, you may notice that your workout is suffering.

Get the Right Nutrition

Food is the fuel that your body burns while exercising, so you cannot feel energetic during a workout if you are not properly nourished. Even if you are just exercising for 15 or 20 minutes, your performance may suffer if you have not eaten in the past few hours. Nutrition is even more necessary in harder workouts.

Fitness experts recommend that you eat an easily digestible carbohydrate and a protein about half an hour before a workout so that your body has the fuel it needs to produce a powerful and energetic workout.

Pre-Workout Supplements

Some even recommend going out and purchasing a pre-workout supplement. These are supplements designed to give you a big energy pump by allowing more blood to flow through your veins. This also gives you the famous “muscle pump” you might have heard about. Make sure to read some pre-workout supplement reviews first though!

Drink Some Coffee

Coffee can be a great natural stimulant if you really need a bit of extra boost during your workout. Caffeine increases both mental alertness and physical movements, so it is a great way to speed up and amplify your workout. Studies have also found that coffee encourages the body to burn fat cells during exercise, so it can be a great way to get maximum weight-loss benefits from your workout. Just keep in mind that coffee is a diuretic that makes you lose water, so you may need to drink extra fluid during your workout to keep yourself hydrated.

These tips will help you to maintain maximum energy levels while you are getting in shape. An energized workout ensures that you truly strengthen your muscles and burn any excess calories. Though these tips might seem simple, you will be surprised at just how big of a difference they can make. When you are truly energized about your workout, you will be motivated to get into shape much quicker.

Sources
https://www.lsmedspa.com/health-wellness-blog/4-tips-to-fuel-up-during-your-workout/
http://www.bodybuilding.com/fun/wotw88.htm
http://thefitcookie.com/6-tips-for-staying-energized/
http://www.shape.com/healthy-eating/diet-tips/best-foods-eat-and-after-your-workout
http://www.mensfitness.com/nutrition/what-to-drink/crush-your-workouts-coffee

have fun while working out

7 Ways To Make Your Workouts More Fun

How to Have Fun During Exercise

Exercising doesn’t always have to be dull, and there are ways you can make your workouts more fun. The more you enjoy working out, the more likely you will stay motivated while trying to reach your fitness goals. Here are seven ways to make your workouts more fun.

Join a Group

Whether you want to attend a group fitness class or form your own workout group, working out with other like-minded fitness enthusiasts will make the process of exercising seem more like a fun social event. Communicating with others in your group might make it possible for you to push through fitness barriers more easily while adding a further sense of enjoyment to your workouts. You can join or start your own running or hiking group if you want to take on a bigger group fitness challenge that is even more exciting.

Let the Music Take Control

Simply listening to music can add more enjoyment to breaking a sweat. You will want to choose music that has a tempo that can help you stay on track and work hard without pushing you beyond your limits. Upbeat dance music, hip-hop and oldies are often excellent choices for exercising. If you are in your home or at a facility that has its own sound system, you can play your music over the loudspeakers. You can also invest in an iPod or another device that will allow you to take your music with you to any location where you choose to exercise. Just make sure to get a good pair of headphones for working out!

Change Up Your Routine

Your exercise routine doesn’t have to stay the same all of the time, and changing things up can make fitness more fun. It’s a good idea anyway to vary your workouts between cardio and strength-training exercises so that you will get the best results. You can choose to change your workout by day or from week to week depending on your specific fitness goals.

Be Creative

You might think that exercising only consists of heavy weights, intricate equipment and repetitive fitness drills, but there are many creative ways to get in better shape. Pilates and yoga are two fitness methods that can tone many of your muscles and increase your flexibility while giving you the chance to try something a little different. Zumba and dance classes also provide fun ways to get fit and will likely make you forget that you are working out in the first place. If you want to be even more daring, you can try activities like rock climbing or martial arts. There are also gymnastics classes that are specifically designed for adults. If you are an avid gamer, you can find video games that allow you to be active while playing.

Try Different Locations

Working out doesn’t always have to take place in a gym. You can make the process of getting fit more enjoyable simply by working out in various locations. If you live near a beach, you can go for a nice jog along the sand or perhaps even go swimming in the water if conditions are safe enough. Some popular beaches also have stationary fitness equipment that is available for public use. You can also go for a bike ride or enjoy other fitness activities in the mountains or countryside if you live in the right type of area.

Make a Competition Out of It

Another great way to make fitness more enjoyable is to make a competition out of it. You can try fitness challenges with your workout buddies that encourage friendly competition. If you are a serious competitor at heart, you may even want to enter competitive events like marathons, triathlons and cycling races to see how far your fitness takes you. Joining a baseball, soccer or another type of amateur sports team in your area is another great idea.

Set Reward Goals

You can stay motivated in your exercise program when you reward yourself after accomplishing certain fitness goals. You may want to reward yourself with a delicious (but healthy) meal or buy a new outfit or car accessory. Another clever idea is to treat yourself to a relaxing massage or a day at the spa once certain milestones have been reached.

Sources:

www.verywell.com/top-ways-to-make-exercise-fun-2223778
www.nerdfitness.com/blog/2013/09/17/25-ways-to-exercise-without-realizing-it
www.bargainbriana.com/exercise-more-fun
www.greatist.com/fitness/how-to-make-workout-fly-by

Healthy Food for Your Diets

healthy-womanStaying healthy can be a challenge for some people, but so can be making a simple change in their lifestyle. This is because, as you certainly have already heard, a simple change can bring you tremendous benefits, if you do what it’s right.

This means only that with a simple change of your diet, you can stay healthy for a longer time. This will make a change not only in your lifestyle, but it will bring you plenty of benefits. The first thing that will change with the appropriate diet is the weight – if you have weight problems, you can lose some kilos, or you can simply stay fit.

If you ever wondered if there are mysterious items of food that would be immense for your general health, we prepared a list of foods that are good for you. You should eat at least one of these foods for each meal and it will certainly improve your fitness in time.


Fish

Don’t be afraid of the fat contained in oily fish, this fat is really superior for you, especially if you are a female. Oily fish has necessary Omega 3 fatty acids that your body cannot fabricate so you will certainly need to eat some at least 3 times a week. Research studies show that eating healthy foods rich in necessary fatty acids keep you from having heart connected diseases.

 


Oranges

Oranges are immense for your health, and they have folic acid, which prevents strokes. They also have vitamin C, which makes your immune system healthier, helps put off allergies, and helps you stop anemia. Oranges also have vitamin B1, which helps stop heart diseases, fatigue, and gastrointestinal illness. So oranges are an immense source of natural health, so significant for your body.

health1
Tomato Sauce or salsa

Although tomatoes are wonderful as food matter, we determined that we will put the tomato sauce or salsa in our proposed list because it can contain more vitamins. If you are having tango sauce you can still burn more calories because the spices boost your metabolism. It also has vitamin A which helps your eyesight, improves your teeth, gets free of insomnia, balances high blood pressure, etc.


Milk Based Products

A study revealed that persons who consumed a yogurt a day had an extra weight loss than those who consumed none. So calcium seems to be extremely significant when you want to lose weight as long as you decide the non-fat options. You can get skim milk, small fat yogurt, small fat pudding, and even those which have vitamins. If you get a yogurt that have vitamins, you can get better your overall health by just adding this in your daily diet. You will have extra energy and lose more weight.


Chocolate

fitnessChocolate is immense and it will forever be the no.1 food item in the female’s preference list; however, not every chocolate is great. When we advocate chocolate we signify dark chocolate, the real chocolate. As long as it has more than 70% cocoa, you can choose it with no worries, it is superior for your health as it contains iron, the fine fats, and several antioxidants. You should bind your chocolate intake around 30-40 grams each day.

Above highlighted food stuffs are only a few of the Healthy Food for Your Diets. If you are very much concerned about your health then as per the first and strongest recommendations of all diet counselors is, you shall be much careful while you are selecting your daily diet. Take your selected diet daily as per the schedule. It is always good to have healthy food for your diet.

Lose Weight In 5 Easy Steps

best-weight-loss-tips-healthy-living-eat-health-nutrition-erbilia-kurdish-kurdistan-iraq-tv-news-Everyone seems set on fast-forward – people care more about the work and their jobs, than about what they eat or how they spend their free time. It’s understandable, as the money rules everything these days, but on the other side, it’s a bad thing, when you consider the influences that this lifestyle has on your health.

This is why, many people suffer from a weight problem, and many of them are fighting this. Having a bigger weight than necessary can also lead to other health problems, like diabetes or heart illnesses, and it’s recommended that you do something about it, before it’s too late.

You must remember the old age speech, “You are what you eat”. Likewise, weight loss is directly joined along with your intake habits and lifestyle. Incorporating some changes in your diet pattern and working out can eventually make way for a healthier, slimmer you.

Weight loss isn’t magic and might not happen at a fast pace. However, if you keep on with your diet and exercise program, you may eventually see the scales dipping. The secret is to be patient and consistent in your attempt to lose weight.

The following may be a list of prime tips to lose weight that may turn the scales in your favor:

 

 

Fruits and Vegetables

All dietitians are in agreement on this. There’s not single specialist who will not recommendation you to require fruits and vegetables since they contain helpful vitamins, fibers and antioxidants. Try feeding lots of recent fruits and have them between your main meals, and this is the simplest weight loss tip anyone can offer you.

This helps in controlling sugar levels and reduces cravings so once it’s time to have your main meal you’re not therefore hungry and eat less. Another nice tip is to have fresh vegetables with lunch and good-nutritiondinner. You ought to avoid the com-mixture of proteins with starch.

 

Less Meat

Limit your meat intake to 4-5 servings per week and try having additional types of other dishes. Instead of meat, you’ll be able to attempt legumes like lentils, peas and dry beans. Conjointly meat is replaced with a white meat product like fish and chicken, however no cooked stuff – fry it or use steams to prepare it.

 

Meals and Water

Avoid drinking liquids along with your main meals. This can be a personal recommendation and works greatly to tuck your tummy in. Have water if you’re feeling thirsty after 15-20 minutes after getting a meal. Do not live by the rule- three meals on a daily basis. Instead, opt for 5-6 mini meals.This is no huge secret since having tiny meals repeatedly on a daily basis goes to cut back your cravings and you may ultimately eat less.

Drink lots of water. You must have a minimum of 8-10 glasses of water every day. It keeps you hydrated and full.

 

Exercise and No Alcohol

Diet-And-Nutrition-Myths-People-Still-Believe-Part-21Try to embrace some quite exercise in your daily schedule. Exercise for a minimum of half-hour on a daily basis or choose a morning/evening walk. Cut down on alcohol because it is rich in calories and causes you to put on weight.

Apart from all of this, you need to set your mind that the foremost essential of all things needed to change state is to remain targeted and driven. Individuals tend to fail in their decision to lose weight because they still to go with their previous habits once the initial excitement dies down. Apart from the given tips what will assist you in changing your weight are the sure supplements and fat binders. Fat binders stop dietary fat from being absorbed by the body that is then passed out naturally through bowel movements. Get a lot of Weight loss ideas and Natural/Herbal Supplements  with the assistance of the web, and keep your mind on the program you are following.