So let’s say you’ve been working on your abs for a while now and you’ve had some interesting results. However, you want to take it to the next level. Sit ups, crunches, bicycles and flutter kicks are too easy for you now and you’d much like it if you had an arsenal of more challenging, more advanced exercises to take your physique to the next level. So what advanced six pack exercises can you do to work on the abdominal area in new and more testing ways?

1. Windscreen wipers – This is a leg raise turned all the way up to 1000! If you happen to have cumbersome legs like mine then it’s all but impossible. This is a great exercise for the slimmer guy who isn’t carrying too much lower-body bulk. Bigger guys can do this too but there are more efficient exercises that can accomplish the same thing. Windmills work very well to build your obliques and your abs. Also, to turn up the exercise, you can perform hanging windshield wipers from a pull up bar to work on your forearms, biceps, triceps and shoulders as well.

2. Hanging flutter kicks – If you have ever watched the insane video of the ‘bartendaz’, a new york inner city calisthenics workout group, you’ll know of the hanging flutter kick. If the regular flutter kicks are way too easy, then why not try this? You can also strap some ankle weights just to inject a few more molecules of evil into the entire exercise. One of the reasons it is so effective is because your legs will go through a greater range of motion since you are hanging freely in the air. Also, your arms and your upper body will get a great workout from having to hold you up and keep your body stable during the flutter kick movement.

3. Turkish get up – This exercise can be performed with a dumbbell or better yet, a kettlebell. The Turkish get up is a popular core conditioning and shoulder exercise. It is rather difficult to get the right technique but the video demonstrates how it is performed. Remember to have lots of space around you and also to use a moderate weight to begin with in order to prevent any injury.

4. Hanging leg raises – There sure is a lot of hanging isn’t there? Hanging leg raises are some of the most brutal abdominal exercises around. They are especially tough on your lower abdomen and your hip flexors and they do an excellent job of adding definition and generally just making you very sore! If your legs are cumbersome and heavy then you will undoubtedly struggle to complete the exercise properly but stick with it and you will reap the rewards.

5. Windmills – Windmills are an advanced variation of the windscreen wipers. A windmill requires you to perform the circular action through a greater range of motion, further stretching the abdominals. It is a supreme exercise that cannot be taken lightly. Always be careful with the circular motion so as not to cause injury to your hip joints.

When you look into the ChaLean Extreme home workout program, you see this good looking female in great shape, that should be every women’s mentor, Chalene Johnson. This may make the program more appealing to women because what female does not want this nice, hard, sexy body, that the ChaLean Extreme home workout program has to offer them. ChaLean Extreme simply gives women and anyone the tools to get this nice lean body that we all desire. But, because it is made and instructed by a female, that a lot of women will look up to, men tend to turn away from the program. And, not even think twice about going through it because the figure it appeals more to women. This is not true.

The ChaLean Extreme home workout program is based on the fact that muscle burns fat. Not the fact that muscle burns fat just on women, but the fact that muscle burns fat on everyone. And, let us face it not only women have fat to lose. Men are just as guilty of being fat, and needing to lose fat, as women are. Since ChaLean Extreme is based on the fact that muscle burns fat, your working on building muscle. Men have already got a hand up on the whole program over women. Mostly they will see results a whole lot faster. Why is this? Why will men see fat burning results faster? Men simply have more mass and muscle then women do. On top of that they have all that testosterone floating through there bodies that will make there muscles big, and women simply do not have this in them. Being able to make your muscles bigger, means you have more muscle. And, more muscle mass means you will burn more fat. Leading men to burn off more fat with the home workout program then women.

On top of letting those muscles burn fat, the ChaLean Extreme workouts tend to be shorter then a lot of other workouts on the market. Making them more convenient to fit in and woman or mans schedule. With the workouts being between 30 and 45 minutes long, they are still very effective. This is also very appealing to both men and women because not every one has hours everyday to fit in a great effective workout to achieve the results they want. These short and effective workouts are put together and scheduled so both man and woman can achieve great results with the program.

Why has Phentermine stopped helping me lose weight?

Many people are experiencing the same problem you face right now. We’re all in the same boat when it comes to being frustrated about Phentermine tolerance. For some of us, the appetite suppression diminishes within a few weeks of beginning treatment. Others enjoy the effects for a longer time, but we all seem develop tolerance eventually. So, I decided to step up to the plate and help you continue toward your weight loss goals.

Phentermine, like many other prescription drugs, works with chemicals called neurotransmitters in your brain. It actually stimulates your neuron bundles to release a particular group of neurotransmitters known as catecholamines, these include dopamine, epinephrine (formally known as adrenalin), and norepinephrine (noradrenalin). They signal a fight or flight response in your body which, in turn, puts a halt to the hunger signal. As a result, you lose your appetite because your brain doesn’t receive the hunger message. This is perhaps due to phentermine’s affects on leptin levels in the brain. It is theorized that phentermine can raise levels of leptin which signal satiety. It is also theorized that increased levels of the catecholamines are partially responsible for halting another chemical messenger know as neuropeptide Y. This chemical initiates eating, decreases energy expenditure, and increases fat storage.

What are Neurotransmitters?

Neurotransmitters are chemicals in your nervous system and brain. They act as messengers, relaying electrical messages between the cells (neurons) of the nervous system or brain. Some people have naturally low levels of neurotransmitters. This condition may lead to diseases such as depression, anxiety, panic attacks, and obesity, and others.

How do prescription appetite suppresants work?

Prescription drugs work by moving neurotransmitters from one place to another, but do nothing to increase the supply of neurotransmitters in the nervous system or brain. These drugs trick your brain into thinking there are more neurotransmitters than there actually are. Because of this, your brain slows down the production of neurotransmitters.

Has Phentermine permanently depleted my supply of neurotransmitters?

We know of no studies which have shown that Phentermine can cause permanent depletion of your body’s supply of neurotransmitters in the brain and nervous system. After thorough research on the depletion of neurotransmitters by prescription drugs, we’ve concluded that it is possible to reverse the negative effects of Phentermine usage.

An independent team of researchers has developed a solution called amino acid therapy. This method of replenishing the supply of neurotransmitters is discussed below.

What steps can I take to make Phentermine effective again?

Section 1: Amino Acid Therapy

You can do a number of things that will help to reverse the depletion of neurotransmitters by Phentermine. The first is, as mentioned in Section 2, therapy using the basic amino acids that promote production of neurotransmitters. To undergo therapy, you can take two supplements which are currently known to improve the situation.

The first supplement you can use is called D5. Developed by a company called Neuroreplete, it is designed to be used in combination with another supplement, CysReplete. It is also crucial to take a multivitamin in conjunction with these supplements to ensure adequate amounts of B vitamins which are essential to maintaining proper metabolism of nutrients in the body. If there are insufficient B vitamins ready for controlling bodily functions, they might be taken from the supplements. B vitamins are co-factors for the production of neurotransmitters from amino acids, if your body borrows them from the supplements, the production of neurotransmitters is compromised.

NOTE: Neuroreplete states that in order to use D5 safely and effectively, patients must use proper dosing of Cysreplete. Prolonged use of D5 without proper CysReplete dosage has been proven to result in irreversible dyskinesias. Dyskinesias are neurological conditions characterized by sudden episodes of abnormal involuntary muscle movements. For your safety, you need to read more about this warning.

Visit D5 page on the NeuroReplete website below:

[http://www.neuroreplete.com/D5.htm]

Dosing and safety testing instructions for using Neuroreplete’s supplements

may be found at this web page:

[http://www.neuroreplete.com/rx.htm]

You can purchase the D5 and CysReplete supplements at the Longevity Medical Center website, operated by Hans D. Gruenn, MD. Do not proceed with a purchase until you have talked with your physician about treatment. Your physician is the only one who can decide what dosage you should take, or if you can take these supplements at all. Proper dosage may differ between different people.

Section 2: Less Complicated Forms Of Therapy

Studies from the Wayne Diet Clinic Nutrition Guide show that lemon water can help prevent or slow tolerance to Phentermine. The formula for lemon water contains:

2-3 ounces of lemon juice

1 quart of water

The Wayne Diet Clinic has also found that avoiding drinking sodas and other caffeinated beverages can help slow or prevent Phentermine tolerance. This is because caffeine speeds up metabolism, which has a diuretic effect and in turn causes you to excrete Phentermine from your body much more quickly through urine.

Making an overall improvement in your eating habits might play a large role in improving your production of neurotransmitters as well as other vital chemicals in the body. Since amino acids are the building blocks of neurotransmitters it is essential to ensure adequate protein in the diet. I am in no way a licensed doctor, dietician, or nutritionist; but if there was any diet I would recommend, it would be the Zone Diet. I used to have to try hard to follow the diet, balancing protein and carbohydrates, but in no time, my body was used to the diet and I was almost disgusted by unhealthy foods or unhealthy amounts of food in general. My brain power and energy shot up, as well as my overall physical condition. So, I must recommend that you try the Zone Diet in combination with taking Phentermine. Trust me, it will probably be the 2nd best decision you’ve ever made in your life!

You may look over the Zone Diet website here:

Home

What substances should I avoid to help enable Phentermine?

You should avoid caffeinated foods and drinks as much as possible. Caffeine is a naturally-occurring substance found in the leaves, seeds or fruits of over 63 plant species worldwide and is part of a group of compounds known as methylxanthines.

The most commonly known sources of caffeine are coffee and cocoa beans, cola nuts and tea leaves. Caffeine is a pharmacologically active substance and, depending on the dose, can be a mild central nervous system stimulant. Caffeine does not accumulate in the body over the course of time and is normally excreted within several hours of consumption. It is toxic in large doses.

Caffeine speeds up the excretion of Phentermine from your body. Because of this, Phentermine has less time to suppress your appetite.

In the human brain, the centers which tell your body whether you’re hungry or full are controlled by neurotransmitters. Increased levels of the neurotransmitters called norepinephrine and dopamine suppress the feeding center. Increased levels of norepinephrine in the satiety center stimulate eating, while increased levels of serotonin in the satiety center suppress the appetite.

Some researchers theorize that tolerance to Phentermine 37.5 and other doses is due to the fact that there is a limited amount of norepinephrine in the human system, and that those limited stores are depleted by repeated administration of phentermine. Others believe that the cells that respond to phentermine or norepinephrine become exhausted after repeated stimulation. Another theory is that the body is able to metabolize and excrete phentermine more and more efficiently as time passes. Eventually, the drug is metabolized so rapidly that effective blood levels are not maintained long enough for the drug to exert the desired therapeutic effect.

General Phentermine Facts:

The following non-bold, bulleted text was taken and adapted (into bullet points) from the Wayne Diet Clinic web site:

• Phentermine is available in several dosages and forms. The form produced and distributed by Medeva Pharmaceuticals is a 30 milligram capsule known as Ionamin. The active drug is bound to a resin complex that releases the drug over time.

• Fastin was a form of Phentermine produced by SmithKline Beecham Pharmaceuticals. It supplied as a 30 milligram capsule. This brand name is no longer sold, but is available in its generic counter-part, the blue-white capsules.

• The form of the drug produced and distributed by Gate Pharmaceuticals is a 37.5 milligram pill known as Adipex-P.

• Neither Fastin or Adipex-P has timed-release characteristics.

• Adipex-P reaches a higher level in the bloodstream than any other form, but it is cleared from the bloodstream faster than the timed-release form. (7)

• There are generic forms of Fastin and Adipex-P, but there is not a generic form of Ionamin available.

• There is also a generic phentermine hydrochloride (the form of the drug used in Fastin and Adipex-P) that is available in a 15 milligram dose.

• One of the most frequently asked questions at the clinic by patients is whether they should use the brand name or the generic form of the drug. Most patients believe that brand name and generic drugs are identical. In reality, generic drugs can be compared to generic foods or other generic products, in that there are appreciable and measurable differences between brand name and generic products. Also, one company’s generic product can differ from the generic product of another company, and there are several companies that produce generic phentermine in pill and capsule form.

• A brand name product has to be within a five percent tolerance of the ideal, with the ideal being defined as 100% bioavailability of the drug.

• Bioavailability is defined as the percentage of the drug dose ingested that actually enters the system and reaches its target organ or action site.

• Generic brands can meet the lower standard of being within 25% of the ideal, and still be marketed under the name of the parent compound.

• Because of the wide variation in patient response to phentermine, there is no hard and fast rule that can be adhered to in regard to the brand versus generic issue.

• Each patient must try all forms and brands of the drug to ascertain which is the most effective and well-tolerated form for their particular circumstances.

• In our experience, the main reason to prescribe Fastin rather than Adipex-P is in those patients who experience side effects such as insomnia, jitteriness, irritability, or palpitations, with the higher dose of phentermine that is present in Adipex-P. Ionamin would also be an appropriate drug in those circumstances, since the resinated (timed-release) form of phentermine is associated with lower peak blood levels of the drug. Higher peak blood levels of phentermine are associated with more undesirable side effects in some individuals. Most patients at our clinic (88%) prefer brand or generic Adipex-P, as they perceive that the higher dose gives them greater appetite control.

You may find the full Wayne Diet Clinic text at their official website:

http://www.waynedietclinic.com/csb/csb9.html

For extra information from the Wayne Diet Clinic, visit their homepage:

http://www.waynedietclinic.com/

Now it’s your turn to educate me!

I would appreciate it very much if you could contribute more information to be added to this report. I am not a nutritionist, doctor, or research scientist. I am just trying to help remove some of the fog in the world of Phentermine tolerance. I am no expert, and this report is the result of non-professional research. I know many Phentermine users who are much more educated than I am in this field, so if you happen to be one of those people, please let me know if I’ve provided incorrect information, or if you would like to add something to the report.

I do hope my Phentermine tolerance report has been beneficial to you in some way. If it has, please let me know at your convenience, as I always love to hear your opinions and questions.

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Shoppe.MD disclaims any liability whatsoever for any documentation, information, programs, software, or other material which is or may become a part of this document and the Web site. Shoppe.MD does not warrant or guarantee that the information will not be offensive to any user. User is hereby put on notice that by accessing and using the Web Site, user (you) assumes the risk that the information and documentation contained in the Web Site may be offensive and/or may not meet the needs and requirements of the user.

The main point is as follows: Consult your medical doctor or physician before taking any actions based on the information provided in this document, the Phentermine Report.

Aerobic training is exercise that involves or improves oxygen consumption by the body. The word Aerobic means with oxygen. Along with using and improving the body’s oxygen consumption, aerobic training also increases the body’s ability to burn fatty acids during an exercise session. An example of an aerobic exercise session would be one that consists of a warm up, then a moderate level of exercise for an extended period of time that exercises the large muscle groups, and is then followed by a cool down. No matter what the type of exercise, it is important to know that aerobic exercise is very beneficial from fat burning to cardiovascular health and wellness.

Anaerobic training involves exercise that is intense enough to trigger anaerobic metabolism. It greatly increases the body’s functional capacity for development of explosive strength and maximization of the short-term energy systems. An example would be non-endurance sports such as body builders using anaerobic training to promote speed, strength, power and muscle mass. This leads to greater performance in high intensity, short duration activities.

Several physiological responses the body will happen with aerobic training. A person’s aerobic capacity will be higher. There will be an increase in trained muscle capacity which is from the capacity to utilize and mobilize fat that is resulting from high amounts of fat metabolizing enzymes as well as increased blood flow. The body also experiences greater development of slow twitch muscle fibers, increased myoglobin content which is essentially an iron-protein compound inside muscle that acts to store and transport oxygen to the muscle. Aerobic exercise improves the body’s use of oxygen, thus increasing the ability to store it and transport it, which results in greater slow muscle twitch fibers.

A number of physiological changes exist with anaerobic training as well, and will show the large difference between the two and what benefit each one is. Anaerobic training increases the size of the fast twitch muscle fibers vs the slow twitch. Creates an increased tolerance to higher levels of blood lactate as well as increases enzymes involved in the anaerobic phase of glucose breakdown. Anaerobic training also produces increase resting levels of ATP, CP, creatine and glycogen content. High intensity weight training in sessions of 45-75 minutes will cause increased growth hormone and testosterone levels.

Because aerobic and anaerobic training focuses on very different results on the body, it is easy to assume there are many different adaptations the body must make if one were to choose to only exclusively train aerobic or anaerobic.

If one were to choose to do only aerobic training for over one year, you would see increased overall cardiovascular health. The body would adapt to using fatty acids for energy and would target the development of slow twitch muscle fibers. Those who choose to train aerobically are your typical 5k, 10k and marathon runners. Aerobic training will create endurance and those who train aerobically will be able to maintain exercise at a certain level for a longer period of time. What the body will not experience is a gain in overall strength. Aerobic training will not give a person gains in overall strength, power or explosive strength abilities. The body after a year has conditioned itself to utilize oxygen, burn fatty acids, and be an endurance machine. After a year, it would be hard for the person to attempt to try anaerobic training such as weight lifting. However, it can be done with the change of one’s fitness goals and training.

If someone were to choose to do anaerobic training for over a year, the body would adapt to using glycogen as fuel instead of the fatty acids used in aerobic training. The body will use the training to develop fast twitch muscle fibers versus slow, as well as build muscle mass, explosive strength and overall power. The choice to use anaerobic training would allow muscle growth and fitness, but not overall cardiovascular health and no endurance. Body builders are your typical anaerobic training clientele. They have tremendous explosive strength and their bodies have adapted to a large amount of strength for a short period of time versus endurance strength over a long period of time. Many body builders use anaerobic training and no aerobic training and thus it’s not uncommon to see an extremely fit body builder who cannot run/walk/jog for even ¼ mile as they have not had any aerobic training to build their cardiovascular health and endurance abilities.

Most guys don’t realize how much weight they have to lose to see their full 6-pack abs. In many cases guys will sabotage their own weight loss efforts because they assume they will be able to see all of their abs at an unrealistically high body weight.

If you want to see your abs then your goal should be how you look in the mirror and not your body weight. If you thought you’d see your abs at 180 pounds, and you diet down to 180 pounds and you don’t’ see them…well that just means you have to diet down even lower to see them, plain and simple no magic trick to that.

The amount you weigh on a scale really doesn’t matter, it’s the look that matters. You probably have a good idea of exactly how you’d like your body to look but only a vague idea if at all of how much you should weigh at that look. But if you’ve never seen your full 6-pack before I’ll bet you’re assuming the weight is much higher than it really is.

In other words, there is a specific body weight you will weigh in order for you to have a full set of visible 6-pack abs. Then there is a slightly heavier body weight you will be when only 4 of your abs are visible, and then an even heavier weight when only 2 of your abs are visible etc. Most guys will assume a full six pack will be visible at the body weight that only shows 2 abs.

For some reason we all think we should be heavier than we really are.

The point is your weight has a specific look. You will look a certain way at 150 pounds, and that particular look and leanness is different from the look you have when you are at 160 pounds and then 170 pounds and so on. You cannot force your body to have the 150 pound look when it is 170 pounds.

In other words, if your full 6-pack is visible only when you are 150 pounds…then you cannot make it visible when you are 170 pounds. It doesn’t mean you can’t be 170 pounds, it just means you have to accept that you will not be as ripped at 170 as you are at 150. (This might sound very obvious but lots of guys make this assumption that they can be as lean as they want at any body weight).

Any bodybuilder who has done more than one show can tell you within a pound or two of exactly how much he will weigh when he has a fully defined 6-pack. He can also tell you when he is 5 pounds away and when he is 10 pounds away from a visible full 6-pack.

The only way he will know this is because he’s been there before and knows what he weighed the first time it happened. If he has gained 5 pounds of muscle since his last bodybuilding show, then he also knows that his 6-pack will be visible at a body weight 5 pounds higher than the last time it was visible. But he won’t know for sure until he diets down to a visible 6-pack again.

The point is there is no real way to know exactly how much you will weigh when your abs are fully visible until you can see them.

So how do you find out how much you need to weigh to see your abs?

Simple:

Step 1) Lose weight until you can see your full 6-pack

Step 2) Step on a scale

You can use calculators and estimators all day long, but the proof is in the mirror.

If you want to see your abs then forget about body weight and simply diet down until you can see them, you’ll most likely be lighter than you expect.

Creatine, arguably the most powerful, legal, sports supplement on the market for over a decade, is not much more than a combination of amino acids. Creatine was not invented by any supplement company it was discovered in 1835 by a French scientist and philosopher named Michel-EugèneChevreul.

While there are many benefits to Creatine beyond exercise (brain, heart, the body’s production of growth hormone, anti-aging effects, fatigue, muscle atrophy, Parkinson’s disease and more) many bodybuilders look for the immediate physical results of this dietary sports supplement. Let’s take a look at the effects of Creatine on a bodybuilder’s physique.

Top 3 Creatine Supplementation Physical Effects:

• Increase in muscle size
• Increase in body mass
• Decrease in body fat

Shortly after commencing supplementation with Creatine (assuming you are not part of the approximate 33% that does not respond to Creatine supplementation) you will notice an increase in muscle size and overall body mass.

The initial muscle size comes from a term called “muscle volumizing.” Creatine draws water into the cell through a process of osmosis. As the water is drawn in the muscle’s cells, the muscle physically swells with water. Thus, the initial size is because of this muscle volumizing. This muscle volume increase leads to an increase in body composition.

Because of Muscle Volumizing, the effect of Creatine on a bodybuilder’s physique can increase body weight by 1-3 kilograms (2-7 pounds) during the first week of supplementation alone! This is the weight gain most commonly associated with Creatine supplementation. It’s not actual muscle being built at this point but water in the muscles that is stored. During a Creatine cycle, you might feel more pumped and full because of this process.

With over 300 peer reviewed published scientific studies, Creatine supplementation has been shown to promote the growth of lean muscle (through an increase in exercise intensity, recovery and increased protein synthesis). Without a doubt, the increase in work because of the available energy is responsible for an increase in intensity and work which leads to more lean muscle mass. As mentioned above, muscle volumizing helps contribute to the noticeable lean muscle mass. Because muscle has a higher metabolic rate than fat, it burns more calories at rest. By increasing muscle mass, you will burn more calories and make it harder for your body to gain body fat. Creatine supplementation is an excellent way to help promote lean muscle mass which will help burn more fat.

While there are several more positive effects of Creatine supplementation on the bodybuilder’s physique, the most obvious are an increase in muscle mass through volumization, and increase in body weight and a loss of body fat from an increase in lean muscle mass.

Thanks to curvy celebs like Kim Kardashian, Beyonce and Jennifer Lopez – women around the world are searching high and low for ways to plump up their butts. From butt implants to the dangerous, and sometimes deadly butt injections – people are dying (no pun intended) to get a bigger butt. Many have opted for more holistic approaches including the use of fish oil, which contains the healthy omega fatty acids.

Fish oil contains micro-nutrients known as the omega fatty acid, these are broken down into 5 types of Omega acids

1. Omega 3: One category of Omega 3 oil contains ALA which is good for your heart and arteries. It makes your blood cells less “sticky”. EPA and DHA are int he other category. DHA is good for your eyes and brain and EPA is great for the joints.

2. Omega 5&6: Omega 5 acids are good for hair, skin and nails and helps to give that “glow” look. Omega-5 also contains CMO which aids in collagen reformation. Omega 6 acids help in the regulation of metabolism.

3. Omega 7 & 9: Omega 7 contains PA and CVA which create mucus membranes in the body. This is useful for helping sinus problems and feminine dryness. Omega 9 contains OA which reduces the risk of stroke and heart disease.

Now, why is such a healthy oil thought to increase the size of the glutes? Well as a healthy or “good” fat, promoters of this method believe that by rubbing the oil into your skin, it will help “plump” the butt. Those who have used it and claim to have seen results have taken the following steps

• Break open 3 or 4 fish oil pills for each side of your butt
• Using a method known as “dry brushing” (brushing your dry skin with a body brush) or with a hot towel – open the pores of your skin.
• Rub the oils onto your behind
• Wait for results

Although there is no scientific proof to the method, those who swear by it have seen an average increase of 2 inches, but all state that it took time – upwards of two to three months. Please note that the fish oil stinks, so you may need to use another scented body oil to mask the smell.

Before you go out and buy all the fish oil capsules you can find, keep in mind – it will take a combination of muscle and fat to enlarge the butt.

When it comes to gaining fat in the butt you have to consider two factors: are you genetically predisposed to gaining fat in that part of your body? Are you genetically predisposed to having larger muscles in your butt?

No amount of special oils or pills will give you more than what your body is naturally capable of doing!

I read recently that over $100 million dollars worth of creatine was sold the past year in the united states alone. With all the hype and attention given to creatine of late there has also been much misinformation almost to the point where now the popularity is reversing in the face of people not knowing whether it is actually a valid supplement or not!

Here are a few creatine facts that you might already know about but should DEFINITELY know about.

Creatine fact #1

Creatine a natural compound. Yes creatine occurs naturally in the human body and in nature. It is not a laboratory generated chemical despite the fact that some variations and extensions of regular creatine that are laboratory created do exist. In its natural form it is called creatine monohydrate and is found in high protein foods like meat or fish.

Creatine fact #2

Loading on creatine is not totally necessary. While bodybuilders in particular have touted the benefits of ‘loading’ up on creatine by taking large quantities of the supplement in the initial stages, research indicates that a period of loading not necessarily any more effective than normal creatine supplementation.

Creatine fact #3

Creatine does not give you more energy when taken before a workout. For creatine to effect the body in particular the muscle tissue, it has to be saturated with the substance (either from loading or long term use) so a shot of creatine before workout will not increase energy. Consistent usage however increases the levels of phosphocreatine which stimulates the muscles ultimate energy source called ATP and boosts energy levels particularly at an intramuscular level.

Creatine fact #4

There are no side effects to creatine monohydrate supplementation. Despite numerous studies into the so called dangers of creatine, not one study has thus far provided conclusive evidence regarding any effects of any kind as a result of creatine taking. Cramps? False. Dehydration? Nope. Reacts with caffeine? Hearsay. Stomach discomfort? None that you wouldn’t have had anyway.

Creatine fact #5

Creatine super supplements are rarely more effective and are overpriced. Outside the normal creatine monohydrate pure supplement, many more expensive variations have popped up promising faster creatine absorption and faster results because of an increased concentration of glucose that stimulates insulin production in the body. This one is actually true. However the exact same effect can be achieved by simply taking creatine in water with sugar, sugar cubes or glucose tablets.

I hope these creatine facts have been useful in your choice as to whether to pursue creatine supplementation or not.

The sport of mountain biking is one of the best active sports you can do for a number of fitness reasons and depending on what style of mountain biking you partake in, it can be also a great deal of fun as well as keeping you fit at the same time.

People are usually unaware of how may muscles you use when riding a mountain bike, and how quickly you can burn calories off riding a bike as it can be an extremely good work out for the body.

If you plan on riding cross-country along different styles of trails, riding a bike can be quite a task. So if you riding over a vast distance up and down hills, along slippery single trail it can be very exhausting on the legs and the lower back.

So if you are just starting to ride bikes for the first time, please don’t just jump on the bike a go for a 20 mile ride as it may do you more harm than good. One thing that is recommended is to do short rides to start with, maybe only a couple of miles which will take no time at all on a bike to get your fitness training up to scratch before hitting the bike ride.

MTB Fitness Training

All of the major athletes of the sport will tell you that mountain bike training is vastly important and you should take part in mountain bike fitness training when ever the opportunity arises. Going on those short rides will benefit you hugely and will stop you from injuring yourself.

Parts of your body that will benefit from training are your legs. Your legs will be the first part of your body in particular that will get tired very quickly. Building up your leg muscles either at the gym or one the bike will help improve your personal and bike fitness quickly.

The more you train the better your pace and your stamina will improve. Once these two have improved you will be able to go on longer and better rides than will enhance your fitness.

One of the major benefits of riding a mountain bike on a regular basis is that in order to ride your bike you use some of largest muscles in the body which in turn will burn off fat quickly. This will of course help you to lose weight and the more you ride you bike the more weight you will lose.

When you ride your bike on flat ground at a slower speed you are still burning a great amount of calories due to the fact that you will be able to continue that pedaling motion for a longer period of time. This is also perfect for people who don’t have the stamina for a highly intensive ride at different speeds and climbs etc. Low intensity work outs also don’t give you all the extra muscle either so the weight will stay off.

In summary using a mountain bike to keep yourself fit what ever your style of riding is a great way to keep fit, and training will also keep you one step ahead of your game.

Don’t forgot even if you don’t ride cross-country and are just as happy down the local skate park you are still having fun on your bike and at the end of the day that’s all that matters.

Most guys who are looking to get jacked think that the only way to do so is through weights but if you want to get a gymnast body all you need to do is use the right types of bodyweight exercises.

Why Gymnasts Have Such Appealing Bodies

Ask most guys and girls what they consider to be the most appealing body type. Most of the time you will hear a lean and ripped body is the best looking. A body that is not too big yet not too small. Now ask him or her who looks best, a gymnast or a bodybuilder?

Chances are you will get a reply that a gymnast has the most attractive body type. Gymnasts have a lean and very natural look that makes it easy to wear stylish clothes while still being athletic. It sure beats the puffy, sometimes bloated, bodybuilder look.

The Weight Training Myth

If you hear the word “weight training” you immediately get a mental picture of barbells and dumbbells and seldom think of bodyweight exercises as a great alternative to gaining muscle. Perhaps bodybuilding competitions and fitness magazines have pushed this myth of weights as the only alternative to getting ripped but the reality is you can get in shape without lifting a single dumbbell.

How To Get A Gymnast Body

It is no secret that a gymnast relies only on his body to get a great body. You won’t see them spending hours doing bench presses but you will definitely see a killer upper body that would make even the strongest guy at your gym blush.

The first thing you need to do if you want to get a body like a gymnast is focus on the right types of exercises that resemble what they do in competition. For example, when you see a gymnast competing you will notice that they spend much of their time on apparatus like bars, parallel bars, rings and the pommel horse. Ideally you can try to copy these types of exercises in your workouts.

The Right Bodyweight Exercises To Use

The best exercises to use are any that work on the shoulders, back, chest, arms and legs and the core preferably in a compound type movement.

Back Exercises

Pull Ups, Chin Ups, Parallel Chin Ups

Shoulders Exercises

Hand Stand Push Ups, Hand Stands, Dive Bomber Push Ups

Chest Exercises

Push Ups, Incline Push Ups, Decline Push Ups, Triangle Push Ups

Biceps & Triceps Exercises

Parallel Bar Dips (Triceps), Chin Ups (biceps), 1 Arm Chin Up (biceps)

Legs Exercises

Bodyweight Squats, Bodyweight Jump Squats, Pistol Squats,

Abs/ Core Exercises

L- Sit Hold, Lying Leg Raises, Hanging Leg Raises

In order to create the most effective type of workout using these bodyweight exercises make sure you don’t do all of these exercises on the same day or on consecutive days. Try to split your workouts in to 3 or 4 sessions per week.

One way you can divide your workouts is by doing upper body focused exercises one day and follow it up with a lower body and core intensive workout the following day, rest for one day and do another upper body day followed by a lower body and core workout the day after that.

You can easily choose 2 exercises per muscle group in order to get the most out of your workouts and avoid overtraining.

For sets I recommend anywhere between 3 and 4. The number of sets can be in the range of 6 and 10 if you want to gain muscle. If you find it difficult to do this many reps simply try to do as many as possible per set. Over time you will be able to do more as your strength increases.

Getting a body that is lean does not require using weights. You learn how to get a gymnast body very easily by training properly and with the right exercises.