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What Does Pre Workout do to Your Body?

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What Does Pre Workout do to Your Body?

As soon as you start your training at gym, you do not take longer in finding out about the obsession which is known as pre workout supplements. In this piece of writing, we will be talking about these pre workouts in detail and what they do to our bodies.

So let us start with the explanation of what these pre workouts are. These are the specifically designed supplement powders that people take just before exercise. These are known to improve the endurance energy level, recovery, and strength.

Apart from this, there are several other pre workouts that have been designed to facilitate the muscle building and fat loss. However, 90% of the pre workout benefits are offered by the ones mentioned earlier. These are indeed complete mood switch to the workout mode.

Pre Workouts are the Motivators:

Both men and women take these pre workouts for the same facts. Everybody wants to be in better shape but motivation for this is really hard and this is the point where these pre workouts actually work. It is said that nothing can beat the capability of a pre workout drink that hypes up the energy for the gym.

Nothing can be better than caffeine as an ingredient to get you in this mode. We are not referring to the caffeine that we get through coffee. Here we mean the concentrated and purified caffeine anhydrous. This form of caffeine hits in a cleaner and harder manner and does not cause headaches. It would be like drinking the energy drink for the first time.

Caffeine has excellent effects in pre workouts and acts ad double edged sword in the fitness industry:

It is the caffeine’s good feeling energizing effect that anybody can rely on. People make a pre workout supplements, have a label on it and sell it as a pre workout to the novice in the fitness club and enjoy success at its best.

Nothing is wrong here except the fact that it actually creates confusion about the pre workouts supplements. It also raises the question that how they can actually be 10X better. There is a shroud that has been created by marketing companies offering cheap caffeine pre workouts that are chocking the genuine and harmless pre workouts supplements.

So just be sure that you are accessing the reliable and perfect pre workouts supplements.

What is in a Pre-Workout? 

In order to understand that what these pre workouts do to the body, one needs to see the ingredients in them which are as follows:

Stimulants for enhanced Energy and Focus:

Stimulants are one of the key components of these pre workout supplements. When a beginner hears the term pre workouts for the first time, they feel as if it is some kind of illegal body building supplement. It is due to the association between the stimulants and pre workouts. Instead these stimulants are powerful and natural ingredient offering benefits to the body without any side effects. Stimulates keep the body focused, pumped up and energized.

Amino acids for quick Muscle Growth and Repair:

We all know that amino acids are the building blocks of the proteins in our bodies and one of the essential ingredients for the muscle repair and growth. There are essential and non-essential amino acids. Natural sources of these include dairy products, meats, and fish. Pre workouts have amino acids to improve protein synthesis as well as lend hand in metabolic pathways, and hormone synthesis.

Natural Herbs, Extracts, and Fruits:

Herbs, extracts, and fruits are yet another major part of most of the pre workouts. All of these have direct effects on the body. Some of the key fruits, herbs and extracts are summarized below.

Coconut water:

It is essential for natural body functions and hydration. It ensures successful and smooth workout. Waste production as a result of heavy exercise is removed with its anti-oxidant characteristics. Also it has high levels of potassium that prevent cramping.

Red Beet Extracts:

These have higher composition of nitrates that pump the muscles.

Green tea extracts:

This ingredient is very rare in the pre workouts however it contains the antioxidants along with touch of caffeine. It helps in adding to the focus, energy, and optimum levels of workouts.

Rhodiola Rosea:

Cortisol is a stress hormone and damages the hormone levels. At the same time it effects the muscle growth. Rhodiola Rosea overcomes the training stress.

Green Coffee Bean:

It is a natural source of caffeine and improves the insulin resistance. This is one of the best ingredients in pre workouts in case you are looking forward to shed of some extra weight and fats.

Avoid the unwanted side effects of the Pre Workouts:

So by now you must have some idea of what are pre workouts and what do they do to your body. Therefore you need to be vigilant while selecting the ones for you. You must think of how you can be sure about pre workout that it will not cause any negative side effects.

There are simple checks to be made and that are as follows:

  • First of all check and ensure that all the ingredients are natural and there are minimal ingredients for the focus in the dose
  • Most of the times companies highlight that research has supported the use of the ingredients mentioned in their product. You need to have a careful and close eye on these.
  • Look for the one that has a shorter list of ingredients. They should be maximum 10. In this way you will be in a stronger position to see if there have been any side effects. As there will be fewer ingredients hence you can easily find out what is causing the side effects.
  • No doubt these pre workouts add to the power and strength. But if you see something saying that it will increases the testosterone, will turn you in to hulk or will make you better at math’s then you should not be bothering it at all.

How Pre Workouts Shed Weight?

Energy gained from the amino acids and caffeine directs to intense workouts which ultimately means more calories being burnt. As you will be performing with more energy hence it will burn more fats. Caffeine increases the fat oxidation by increasing the epinephrine causing fat burning.

Conclusion:

With so many options related to the pre workouts in the market it is actually little hard to explain what each of these do to the body, and if all of them effect positively or negatively. However, restricting yourself to focused amino acid, clean stimulant and other few supporting extracts, you will be in safe hands of a powerful and harmless product.

Such a pre workout will actually minimize the lasting impact while maximizing the performance during the workouts. So be careful while you set out to buy these pre workouts for you. Let them work in your favor and not causing any inconvenience for you in short or long term anyways. Be safe, and good luck with your pre workout search.

Building muscle is what i like to talk about. If your aim is to build a solid body, then my posts would be very beneficial to you. I always want to know your opinion, so don't hesitate to drop a line below or contact me on my G+ or Fb page.

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5 Impactful Workouts to Build Your Lagging Body Parts

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5 Impactful Workouts to Build Your Lagging Body Parts

Do you think you have a perfectly balanced and symmetrical physique? Is there a frustrating part of your body that does not grow? There will always be a lagging body part or a specific muscle group that you would like to improve. The good thing is that you are not alone in this journey.

Focus More on the Lagging Body Parts:

Focus More on the Lagging Body Parts:

Prior to this matter, it is essential to focus more of your efforts on lagging body parts. That way, you will successfully build and have a good physique. It will also be a good idea to follow some advice from a particular doctor. The following are the five strategies that will help sculpt a well-rounded and complete body.

You can also Check out our Training Program:

 10 Week Program & 5,000 Rep Arm Specialization Program

#1─ Pump Up your Frequency:

#1─ Pump Up your Frequency:

It will be essential to follow a high-frequency and targeted training if you will like it improving your body part that has fallen behind.

If you will like it bringing up a muscle group that is lagging, it is worth noting training in two to three times a week. In one day, you may go heavy with the lower repetitions.

And then, switch up the workout by turning to lighter weights. Just increase the volume as well.

If you will like it driving your muscle growth, increasing the training volume and adding some stimulation are essential.

If you will power up your body part, add some workout as well.

That way, you will be able to focus on your body part. Allow some forty-eight hours of rest in between sessions.

In addition to what you need to keep in mind, make it sure that you will not go throughout the motion. You will need to just slow down. Feel each part of the repetition from the beginning until the end. This will drive more blood into a particular muscle tissue.

#2─ Change the First Exercise Being Followed:

Change the First Exercise

If you will only stick to the very same exercise routine, it will only stop you from increasing your gains. However, this does not necessarily mean that you will never need it scrapping your routine. Small adjustments will already make a big difference.

This way, you will be able to break through the growth wall. You may as well begin your workout sessions considering your muscle that is not anymore growing. Start with exercises every time you focus on each muscle with the maximum energy.

In the event that you will bring up the boulder shoulders, never ever revert to the dumbbell presses in order to kick off each lift. It will be a lot better to start with the standing barbell press, Arnold presses and any compound variation that will drive change.

#3─ Connect the Muscle to Your Mind:

Connect the Muscle to Your Mind

If ever you do not notice any significant difference with your specific muscle group, it may be attributed to the fact that you do not activate the maximum way possible. You will need to clearly evaluate the technique you’re following in building up your lagging body parts.

The moment you realize you could contact or squeeze your muscle more effectively, you will now be on your way to shaping it. It is actually easy for you to allow the muscle and mind connection slip.

This is especially true if you will pile on the plates and lift some heavyweights. You will need to grow some more and newer muscles. Lower the weight and slow down the tempo that you follow. Squeeze every repetition being your first priority.

#4─ Adjust or Add Repetitions:

 Adjust or Add Repetitions

According to the fitness model, named Jimmy Everett, building up your lagging body parts is about getting in extra repetitions. If you will put a lot of stress on your muscle group, expect that it will become a lot bigger. You could actually add up some stress to be able to increase the pre-set volume.

This could also be possibly done by working in a high-rep range. If you will work at about six to eight repetitions for the back, it will be just right to explore hypertrophy-related work in an eight to twelve range.

Master about six to eight repetitions with a specific weight. Keep the weight just the same. Try to squeeze out a lot of repetitions with it. If ever the strength is that that quite at a level, you will need to drop the weight following a small percentage. You will need to do this before you up your per-set repetitions.

#5─ Add Some Single-Limb Work:

 Single-Limb Work

If the lagging body parts happen to be your legs or arms, you will now need to add up some single-limb work. That way, you will be able to correct this sort of imbalance.

You will need to follow some unilateral isolation work which could be your favorite technique. If your left quad is lagging all the time, just keep focusing on single-leg leg presses, single-leg leg extensions, and single-leg squats.

If you will focus on machine exercises, barbell exercises, and bilateral exercises, it will be necessary to add up some single-limb work. This will help balance your strength and musculature.

Must Read: How To Do One Leg Squat

Follow All the Essential Workouts Mentioned Above:

You will really need to follow all the essential workouts mentioned above for your own sake. That way, you will be able to improve some of your body parts. And thus, you will successfully feel good as well.

Now, you have learned more about the 5 impactful workouts to build all your lagging body parts!

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10 Week Program & 5,000 Rep Arm Specialization Program

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10 Week Program & 5,000 Rep Arm Specialization Program

Have you been familiar with 10-week program & 5,000 rep arm specialization program? This will definitely make you go insane but in a good way. The highlight of this program is in alternating between cruise and blast weeks. In the end, you will be performing exactly about 5,000 reps all throughout the course of ten weeks.

How to Stay on Steroids Discreet Way

Description of the Workout:

This program is actually designed to beef up your triceps and biceps. That is why you really need to understand it as it may seem useful and valuable for your part. Remember as well that specialization programs have already been around forever.

Vince Gironda, a bodybuilding legend, said that rules are designed to be questioned, broken, changed or challenged. And, there really is not the wrong way or right way to workout.

In this sense, it is finally about time to break the rules. If you will aim for bigger arms, this program will be very useful as long as it is backed with lots of sleep and food.

Summary of the Workout:

In order to make things easier for your part, consider taking a closer look at the summary below:

  • Main Goal─ Building Muscle
  • Workout Type─ Single Group of Muscles
  • Training Level─ Intermediate
  • Duration of the Program─ Ten Weeks
  • Days every Week─ Three
  • Time every workout ─ Sixty to Seventy-Five Minutes
  • Equipment Needed─ EZ Bar, Machines, Dumbbells, Cables, Bodyweight and Barbell
  • Target Gender─ Female and Male
  • Supplements Recommended─ Multivitamin, Casein Protein, Pre-Workout and Whey Protein

The Rules:

There are certain rules that you will need to consider in mind that include the following:

Blast and Cruise

In the ten weeks, you will need to alternate between cruise weeks and last weeks. The latter will involve three arm building workouts including super-high volume.

Now, with cruise weeks, they are indeed very much challenging. The frequency will need to be dropped to about two workouts. The session will involve a volume that is cut in half.

  • Cruise Weeks. This will include two workouts that will be performed only on Monday and then on Thursday. The total repetitions will fall at exactly 125 for every workout.
  • Blast Weeks. This will include three workouts that will be performed on Monday, Wednesday and Friday. The total repetitions will fall at exactly 125 for every workout.

Other Essential Things to Keep in Mind:

In this program, you will need to minimize all other guys that include the legwork, shoulder, back, and chest. You will not dedicate yourself to doing a lot of sets for every muscle group. In addition to that, you will not need to eat protein-enriched foods.

You will just need to devote eating at least two-hundred grams of protein every day. If you will eat just a minimum of two-hundred twenty grams every day, it will be a lot better.

In addition to what you need to keep in mind in the program, you must slap on your feedbag. Eat a whole lot more. Stick to five-hundred calories and just no less. If you think that you are still hungry, eat some more. Remember that food is equal to growth and food is equal to recovery.

Workouts on a Blast Week:

  1. On a Monday, you will need to work on your chest, arms and shoulders. The exercises will include bench press, pec dec, military press, side lateral raise. The arm work will include lying triceps extension, rope cable curls, close grip bench press and dumbbell curls.
  2. On a Wednesday, you will also need to concentrate working on your arms and legs. The exercises will include leg curls, seated calf raises, leg extensions and squats. Prior to the arm work, this will include hammer curls, dumbbells kickbacks, EZ bar curls, French press and bench dips.
  3. On a Friday, you will need to focus working on your arms, traps, and back. The exercises will include deadlifts, barbell rows, v-bar pulldowns and barbell shrugs. The arm work will also have consisted of tate press, barbell curls, machine curls and dumbbell tricep extensions.

Workouts to Consider on a Cruise Week:

  1. On a Monday, you will need to concentrate further on your arms, chest, and shoulders. The exercises to follow include bench press, pec dec, military press and side lateral raise. Prior to the arm work, it will include dumbbell curls, cable tricep extensions, and close grip bench press.
  2. On a Thursday, you will need to focus working on your arms, legs, and back. The exercises to implement will include leg curls, squats, barbell rows and v-bar pulldowns. The arm work will include of weighted chins-up, lying tricep extensions and EZ bar curls.

Attitude in Engaging in the Program:

In order to become successful in following this program, it is essential keeping in mind discipline and hard work. No gain without pain will always apply in this routine. It will now be up to you if you will be determined enough in achieving good results in the end.

Related Article Must Read:  Ultimate Arms: How to Build Sleeve-Splitting Biceps and Triceps

Conclusion:

Follow the 10 week program and 5000 rep arm specialization program to focus on achieving better arms. In this regard, never ever question yourself about sanity. 5,000 reps will always be 5,000 reps. There is no need to hesitate further about this.

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The Do’s And Don’ts Of Low And High-Intensity Cardio

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If you have been frustrated of all those fats in your body, it will help if you commit to loving high-intensity cardio. This might somehow be an evil to some people because it is quite difficult to stick to, but still, it is worth of the time and effort. This will help you in order to build endurance, look great in your outfit and shed fats. In this regard, what do you think is the best cardio exercise to follow? Should you opt for a low-slow cardio or a high-intensity cardio? Would it be a better idea to dance your fats away by way of Zumba? Would you rather choose to attend a spin class?

You Are Not Alone in Working Out:

Even if you have been so much overwhelmed by the many choices in store for you, remember that you are never alone. Working out may be quite complicated but it is all worth it. In the old days, powerwalking and trudging for an hour will be the best way of burning fats. Before you get panicked, take a few steps back.

Low-Intensity Cardio:

Even if circuit training, AMRAP, and HIIT are among the famous exercises known to people, low-intensity cardio is still favored by many. There will always be a place and time for doing some low-intensity cardio. This is also particularly true if you will improve your aerobic capacity and build endurance. You will also be able to burn more fats.

Low-Intensity Cardio

With low-intensity cardio, you will expect to burn some more calories. This will also be easy for your muscles and joints. This will be a perfect activity if you have injuries and you want to rehabilitate yourself.

There is nothing that will beat an easy low cardio session that helps increase that flow of the blood. In addition to that, this helps remove the metabolic byproducts coming from your bodily tissues. This will also help increase the healing process. This will also be a lot easier and faster for you to implement.

Must Read:: What Science Says About Cardio Exercise Effects On Muscle Growth

Low-Intensity Cardio Incredibly Versatile:

Low-intensity cardio is believed to be incredibly versatile. There are potential activities that fall into this category like cycling outside, walking on a treadmill and swimming in a lake. You will only need to maintain a low intensity.

Low-Intensity Cardio Incredibly Versatile

Your heart rate will fall between sixty to seventy-five percent of the maximum intensity. You will expect to get the best-burnt calories. You will also notice some significant metabolic changes. You will increase the enzymes in your body to help utilize fats and carbs for energy.

Nevertheless, low-intensity cardio must be done right after you have finished your lifting session. It must as well last for about thirty to forty-five minutes that help improve respiratory and muscular endurance.

Do’s and Don’ts of Low-Intensity Cardio:

Don’t: You will need to carry out a low-intensity cardio before you try on strength training. This is due to the very reason that it could get in the way of strength gains. If you will focus on adding more muscles and gaining some strength, it will help if you will only do some low-intensity cardio.

Do: Low-intensity cardio could be considered in mind before you go through strength training. However, you must limit your time to about ten minutes maximum.

Don’t: Do a low-intensity cardio activity if you think that it is torturous. This is also, especially if you are miserable each minute. You will need to carry out the cardio exercise that you will be able to tolerate the best. That way, you will get only the best and most impressive results.

High-Intensity Cardio Exercises:

High-intensity cardio exercises will always be on top of the cardio realm. These are believed to be well-researched, efficient and fast. There were a lot of studies conducted before about the benefits they could offer.

High-Intensity Cardio Exercises:

These include improving the VO2 max, enhancing aerobic capacity and incinerating fats.In addition to that, there are much greater and better fat loss results achieved by following high-intensity cardio exercises. The ability of the body to utilize fats as energy is also increased.

This is especially true during the exercise. This could also result to even more excessive consumption of oxygen. This will, therefore, help you to burn a lot of calories just in several hours after the workout.

The Role of High-Intensity Cardio:

With high-intensity cardio, expect it further that it will kick your body’s metabolism. This will also bring out an even more intense disturbance in your metabolism. This will, of course, requires a lot of calories in order for you to recover. Your body will be able to spend more energy to repair the damage and to go back to homeostasis.

Protocol of High-Intensity Cardio:

As per the protocol of high-intensity cardio, it is usually a ratio measured of a high-intensity interval that is alternated during some rest periods. You will usually work at about eighty-five to one-hundred percent maximum heart rate.

This is also especially during your rest period. You will be able to stop moving entirely or even bring all the efforts to exactly lower percentage of the maximum HR. In regard to the intensity, it will vary on the interval intensity being performed.

It means to say as well that you will work at ninety-five to one-hundred percent effort prior to the interval. You will, therefore, be able to drop it to about zero percent for the rest. If you will work at about eighty-five percent for an interval, you may dip it to about sixty percent of the max prior to the rest.

High-Intensity Cardio Proven to be a Versatile Protocol:

High-intensity cardio is proven to be a versatile protocol. This could be utilized by way of straight cardio like running sprints on the track, a combination of strength and cardio work. If you want, you may try using jumping rope, treadmill high-intensity programs, and stair-stepper intervals.

Do’s and Don’ts of High-Intensity Cardio:

Don’t: You will need to jump with both of your feet if you are a beginner. In addition to that, you must have a solid foundation of the so-called cardiorespiratory fitness. And, you need to be really free from any soft tissue and joint injuries.

Do: A high-intensity cardio will need to be done before a back day or heavy leg. And then, you must limit the sessions to just twenty-minutes for two to three times every week to avoid overtraining.

In addition to that, you will need to go out when you will perform the intervals. You must hit at least eighty-five percent of the maximum heart rate. You will also need to perform at such a full capacity with no complete recovery. This will build aerobic power, anaerobic capacity, and VO2 max.

Now, you have finally learned more about the dos and don’ts of low and high-intensity cardio!

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