Creatine: Safety, Benefits, and How It Works

Creatine. It is the most well known, as well as the most studied supplement in the industry right behind whey. There are studies going back decades with pretty conclusive evidence that points to creatine being extremely safe. But if creatine has so many studies, then why does it have so much opposition? My opinion is that most opposition is due to a lack of understanding. Average people do not understand creatine. When a 12 year old boy wants to start lifting weights and tells their mom they want to buy a magical powder that will make him big and strong, his mom is absolutely correct to worry. After all, something that makes you build muscle and strength is probably a steroid, right? Possibly. But that is not what creatine does.
Is Creatine a Steroid?
The short answer: Absolutely not. To understand why creatine is not a steroid, you must first understand what a steroid actually is.
What are Steroids?
Why is it that males are almost always more muscular than females? Why can a man naturally be 200 pounds of muscle, but a woman will never naturally reach that level of muscularity? Simply put, males naturally produce a hormone called testosterone. You have most likely heard of it. Testosterone is what makes a man a man. It's what causes his deep voice, body hair, facial hair, strength, and what we think of as masculine instincts. It's what causes males to fight over females, in human social settings and in nature. A performance enhancing steroid is basically synthetic testosterone, or other synthesized hormones that are actually more anabolic than testosterone. Some steroids are not even found in nature. Steroids can carry some nasty side effects and a lot of health risks later on in life.
What is Creatine?
So now that we have a basic understanding of what steroids are, what is creatine?
Creatine is found in almost every animal, including humans. We get it from meat and we naturally synthesize it. Creatine is a completely natural organic acid that provides cellular energy to your cells. It is found in the highest concentrations in muscle cells. Creatine and steroids can not even be compared. One works hormonally, one works inside of your cells naturally. Creatine will not make you superhuman like steroids. Steroids can push your body past physiological limits. With years of training and a perfect diet might be able to be a little over 200 lbs of lean muscle naturally. With steroids you can put on another 20-50 pounds. If you are pushing your body past a natural limit, you are putting multiple organs under extreme stress, especially your heart. Creatine does no such thing. Creatine will indirectly help you add strength and mass by allowing your muscle cells to work just a bit harder.
How Does Creatine Work?
If you were awake for high school biology, you probably learned about cellular energy. Adenosine triphosphate (ATP), glucose, cellular respiration, and all of that fun stuff. If not, I will give you the brief rundown.
You cells contain a bit of a molecule called adenosine triphosphate. You cell generates energy by breaking a phosphate bond in the mitochondria. Any time a bond is broken, energy is released. The adenosine triphosphate then becomes adenosine diphosphate (ADP), and needs to find another phosphate atom to bond with so that it can break it in the mitochondria. Creatine bond with phosphate and becomes phosphocreatine, which is stored in the cells. Phosphocreatine can rapidly turn ADP into much needed ATP. That ATP can then go break another bond for cellular energy.
Think of your cells as a steam engine train. The ATP represents a worker that has a shovel full of coal, while the ADP represents a worker with an empty shovel. The ADP worker has to go to the next car over to get a shovel of coal to put in the fire to keep the train running. Creatine would represent a supply of coal in the same car as the fire. The ADP worker would have to walk a few feet instead of to the next car over to get the much needed coal, which represents phosphate. It is a natural function of life. Creatine is already working in your body keeping your cells alive and energized.

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Best 4 Lateral Movement Drills

Speed development and improvement in lateral strength are objectives of Top 4 Lateral Movement Drills. Football or basketball requires excellent lateral speed control for delivering the best performance. However, many players often overlook this imperative factor often knowingly. The reason behind the behavior is toughness scale of the workout. However, it requires meticulous attention to details and selection of the right kind of workout. Improving lateral quickness requires strengthening of mobility of hips, plyometric drills, footwork, and capacity of lateral movements.
Working on lateral movement is not too tough with the right set of drills. Here are top 4 drills you ought to consider working on for bringing out the best in you in real time.
Lateral Lunges - The Basics Beyond Advanced Technique
Lateral lunges deliver the goodness of basic lunges while improving the lateral speed. The objective of this drill is to focus more on lateral movement rather than bending forward like in conventional lunges. This drill offers excellent workout for all lower body muscle group comprising quadriceps, hamstrings, gluteus maximus, gastrocnemius, adductor, and soleus muscles. Steps for correct workout are
• Stand straight
• Keep shoulder-wide distance in feet
• Stretch one leg to side
• Lunge down
• Put maximum body weight on leading leg
• Point toes in the forward direction
• Repeat with the other leg
Lateral sled - For Those Who Need The Extra Punch
Lateral sled drag is a fantastic workout for those who need the extra punch. This workout focuses on increasing muscular strength of lower body muscles. Some treat it as a variant of the lateral lunges. However, the results delivered by the drill are promising. It is also suitable for folks that are unable to deal with deceleration stress due to hip or knee issue. Steps for correct workout are
• Stand straight
• Stretch one leg to one side
• Keep toes straight
• Pull the weight by walking sideways without changing the bending angle or body position
• Repeat with other leg / other side
Asterisks Lunges - Beat The Fear For Once And For All
Asterisks lunges upscale the benefits of regular lunges to the next level. You need two dumbbells for the workout. This drill is ideal for toning glutes and hams muscles. In addition, this workout is highly recommended for improving lateral speed. Well, footballers are you listening; beat the fear for the last time. Hit the Asterisks lunges and be the difference you deserve. Steps for correct workout are
• Stand straight
• Carry two dumbbells
• Lung as usual bending forward, 45° forward, lateral, 45° backward, and backward
Lateral Crossover Step Drill - Agility Matters When You Are Out There On The Ground
Lateral crossover step drill improves agility, stamina, and ability to turn quickly. It is a strength training drill with complete focus on improving the speed of the movements. This workout focuses on enhancing the strength, stamina, and ability to change direction with the typical side-to-side moves. You need a marker or cones for the drill. Steps for correct workout are
• Stand straight
• Take a crossover step
• Keep left foot in front of the right one
• Step right with right foot in front of the left in a crossover
• Complete the repetitions as directed
• Take a break of a minute between two sets of repetitions

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How To Eat And Work Out For Building Muscles And Strength Well Into Your 50's

Are you a bodybuilder?
I am.
Bodybuilding defined as defined by me is "building the body".
Sugar, high energy drinks, prepackaged foods including the so called healthy and new "fitness" drinks and powders, pre-workout - during workout and post-workout commercial products.
Yes, this post is all about building the body or bodybuilding without all the hype and commercial BS.
Each day we wake up in the morning and make a decision, a decision that will make or break us for that day and possibly the next day and the rest of our lives.

• Do you sleep in and run late or behind time the rest of the day?
• Do you have the right kind of breakfast?
• Do you consistently have the right kind of varied breakfast?
• Does your breakfast (the MOST important) meal of the day set your metabolism and cellular function in anabolic motion for the day so you can properly assimilate and digest foods for optimum absorption?

Believe me or don't but most people around the world do NOT start the day out right. Even when MOST people think that they do. They are just kidding themselves, playing a mind game to escape the truth, the reality.

You want proof? Okay:

1. Each year 12.7 million people discover they have cancer and 7.6 million people die from the disease. However, evidence shows that 30 - 40 percent of these deaths can be prevented.
2. Because colon and rectal cancers are often referred to as "colorectal cancers," these two cancer types are combined. For 2016, the estimated number of new cases of colon cancer and rectal cancer are 95,270 and 39,220, respectively, adding to a total of 134,490 new cases of colorectal cancer.

Are the foods you eat each and every day building the body or slowly letting toxins in for future health issues?

Here is what you need for sculpting the perfect physique:
Cancer-Fighting Foods

• Leafy Green Vegetables...
• Cruciferous Vegetables...
• Berries...
• Brightly Orange-Colored Fruits and Veggies (Citrus Fruits, Squash, Sweet Potatoes, etc.)...
• Fresh Herbs and Spices...
• Organic Meats...
• Cultured Dairy Products...
• Nuts and Seeds.

Are you getting these foods in abundance each and every day starting out first thing in the morning? I know I wasn't.

How could I save my leg from amputation and compete in a bodybuilding contest if I was killing myself while actually believing I was building my body? I had to change both my diet and supplements for the key nutrients I found VERY hard to get into my diet each day. The farming methods used these days are actually leaving the fruits and vegetables ripe and tasty but they are actually very LOW in nutrient value.
So I self researched foods and nutrients and what would build tissue and blood and health and fight off disease, illness and cancer. I made a new bodybuilding lifestyle change, one that would keep me healthy and building muscle for years to come (31 years now) and hopefully well into my 90's.
I saved my leg from amputation and won the Masters Mr. Michigan (Natural) Bodybuilding Championship. Can you make a positive lifestyle change and be successful in your endeavors?

Article Source: http://EzineArticles.com/9639054

BODYBUILDING & "Paralysis Through Over-Analysis" or "Don't Over-Think Bodybuilding"

Over the past month I have been thinking about the successful people as well as the unsuccessful people in bodybuilding, health and fitness in general. I have a LOT of contact with people locally as well as worldwide and here's what I have noticed.
"There are many smart trainees who spend way too much time pondering different strategies and ideas regarding training and nutrition. I try and get their mind back to reality. Don't over-think bodybuilding!"
This type of person is very knowledgeable and reads a lot. They are well informed and have researched all the latest training and diet information. They can discuss all the virtues and drawbacks of the different diets and workout programs on the market. They can also tell you the latest news about various internet muscle building Guru's, bodybuilding champions and fit movie stars. Unfortunately, despite all of their knowledge about bodybuilding diets and training routines it doesn't seem to be doing them much good - their physiques are usually subpar. This makes me think: is too much knowledge actually disadvantageous to building a great physique? Or could it be that they spend more time thinking about diet and training than actually doing the diet and training.
So what good is knowledge if the knowledge doesn't convert into muscular gains? If you cram your brain full of information on diet and training how are you to sort through all of this and determine what you should and should not do? Everyone says their diet, workout, supplement or whatever is effective or the best. The truly best diets and training routines are rare and elusive. The over-thinking bodybuilder is constantly trying to sift through all the information for what is "the best" routine they should be following.
The solution to the problem is less thinking and more action. When you over complicate bodybuilding you actually retard your rate of progress. Too many choices and too many high ideas create "paralysis through over-analysis" where the bodybuilder is actually paralyzed from staying on one routine or diet because they keep thinking that maybe they should be on a different diet or workout routine.
So what should you do? Train hard, heavy and often. Lift lots of weights, do your cardio workouts. A real bodybuilder is pumping iron 3 to 5 times a week and using all kinds of different methods for muscle strength and pump. Don't miss a workout unless it is for a reason that you really have no control over or an emergency.
Nutrition is the cornerstone. Without a disciplined approach to your daily eating regimen you will never be successful. Hearty and healthy eating is combined with intense workouts and cardio sessions for lowering body-fat down to the single digits. You have to eat clean foods.

Article Source: http://EzineArticles.com/9637407

Body Building Routine

What routine or regime you select is dependent on several factors, age, sex, goals and overall physical fitness. There is no such thing as "one routine fits all."
Without getting too technical for purposes of our overview here, let's take a very simple, straightforward approach.
Generally speaking, it is recommended to do three sets of ten repetitions on each exercise you select. Beginners need to stick to a routine for at least 3 months of regular training. During this time it is important to follow a plan of good diet and nutrition. The recipes found elsewhere in this document are a great place to start.
Whatever exercises you plan to follow, you should always start off by warming up. Warm up exercises should be aerobic in nature which should include running on the treadmill, jogging, or skipping for a period of about 10-15 minutes. The overall warm up time should last between 15-20 minutes. Always remember that a warmed up body responds faster and there is less chance of injury (like muscle catch, tear, pull, etc). Warm up results in an increase in the pulse and the heart- rate.
Many factors go in to the finalization of the routine for a bodybuilder, such as the current health condition, the goal and the number of days in a week the bodybuilder is going to visit the gym.
For example, if the bodybuilder visits the gym 6 days a week, then the schedule will be of one kind. Whereas, if the bodybuilder works out three times a week, then the schedule is likely to be more intense.
However do keep in mind that no schedule should be for a long term. The long term goal should be broken down in to short and mid term targets - and the routine should be devised accordingly. Thus one short term schedule may be for 3 days a week followed by a 6 day week routine, depending on the condition and the rate of development/growth.
A good beginner routine might be to start off using a bar that is light enough to handle comfortably. Don't begin by using equipment that is not appropriate for a beginner. The only thing that may result is an overall feeling that exercise is "too hard." Work up to your routine gradually.
A beginner's session should initially cover the major muscle groups. Start off with the two hands barbell press. This is productive for developing the upper and lower arms, shoulders and back. Because it isn't the easiest exercise it should begin first when strength is at the highest. This exercise is intended for the deltoids and triceps.
A second exercise might be the two hands curl with barbell. This will work the biceps situated at the front of the arms, in contrast to the triceps at the back of the arms exercised earlier. The biceps is conventionally the muscle which all desire to develop and is usually already one of the beginner's strongest.

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Training Helps You to Build An Impressive Physique

A beautiful body is the demand of any individual. Also, it will help you to maintain a fit figure that will be less volatile to getting sick. It is not easy to build a good body. Years of workout and maintenance are the result of a well-toned body. One should get a training that suits his body type. This will help him to avoid any kind of adverse effects.
What are the advantages of fitness training?
The benefits of fitness training are as follows-
• Training helps to keep a person motivated.
• This helps in achieving better results.
• You will get a good physique and would be capable of doing strenuous activities.
Suppose you are getting a muscle building training then you have to make some adjustments every 8 to 16 weeks. If you are a fatty person then you need to change the routine in every 4 to 8 weeks. This avoids the body becoming adapted to a specific system and prevents stagnation.
What are the things that you should maintain?
• Don't go for something that does not suit your needs. Suppose you want to lose your weight so you should go for a fat loss program. For gaining muscle, you can join a muscle gaining program. If you follow the right regime, this will let you gain a better body faster than you can think of.
• Stick with the program even if you get bored with it or want to change it after a period of time. This is because this will not only be ineffective but also affect you adversely. If you apply this thing you will actually move two steps back from your goal.
• Some people are of the view that "training ADD" has the power of inhibiting muscle gain. That cannot be totally denied in cases when you change routines without any kind of planning. You should keep in mind not to change the focus of the goal. You can, for instance, use the periodization method. This will allow you to have a consistent progress in your body.
If you maintain all these routines and consume a proper diet then we ensure you that you will witness a proper growth in your body. Your muscles will grow properly and you will get the physique that you long for. For any further assistance, you can take the help of professional trainers who will help you reach your goal with strategic training programs.

Article Source: http://EzineArticles.com/9590124

3 Fat Loss Reasons In Muscle Building For Fat Guys

It's awesome to sport a lean and buff body, but if you're overweight, you have to look for tips about muscle building for fat guys. Most guys don't mind packing an extra 5 to 10 pounds of muscle in their physiques, but if you're fat, you have to stick to a program first for losing fat and then building muscles. Basically, it's about working out and eating to lose fat without losing the muscles. Did you know that on the average, a lot of guys miscalculate their body fat to be 5% lesser than their real measure? Reevaluate your goals before you get into a muscle building program. Don't easily jump into lifting heavy weights and gulping protein shakes before you're sure of what your muscle building program is about. Why focus on losing fat first before you proceed into gaining muscles? Here are 3 compelling reasons:

• It's detrimental if you gain more fat. Normally, if you want to gain muscles, you're gaining fat at the same time. You can watch every calorie you eat, but the problem remains. How does your body gain muscle? You have to condition your body to be in the anabolic state. You can do this by eating more carbs, proteins and calories. In your muscle building program, expect to gain fat if you're beginning to gain more muscles. Bodybuilders and fitness models are aware of this fact. For example, if you're standing 5'10" tall and weigh 185 pounds and harboring 15% body fat and you gain 12 pounds, that weight gain would comprise 6 pounds of muscle and 6 pounds of fat. In this case, your fat level would be 18% which is detrimental, considering that you're close to getting a 20% body fat measure. What if you gain 20% body fat? You'll have to work out and go on a diet that'll make you lose 20 pounds of fat, but you have to see to it that you're not losing muscles. Get down to 10% body fat so you can finally achieve a lean beach body. Focus on losing fat first if your body fat reaches 15%.


• A lean body makes you look bigger. If you're on the fatty side, your body fat tends to hide your muscle mass and your ripped muscular shape. Ripped shoulder muscles, for example, tend to be round and teardropped shape. It does the job for your pushing and pulling movements. What happens if fat is covering your shoulders? It will appear flat and less round. More rounded shoulders mean that they are leaner and their shape will look more striking. The more visibly lean and muscular your shoulders are, the bigger they will look. That's why in muscle building, you have to lose the fat so that your muscles will come out and look more defined.


• You'll be clear about your muscle building gains. Measure your body. Which parts need improvement? Let's say that your body is solidly in concordance with your height, but you have a rather flat chest. It's pretty obvious that you'll want to bulk up your chest and back. When you lose fat first, it'll be clearer to you what parts of your body you want to work on (to gain muscles). It may just be a few pounds max, especially if you've lost your body fat already.

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