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Suplemen Fitnes Murah & Termurah (Optimum,Gaspari,VP2,Muscletech,BSN,dll)

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Suplemen Fitnes Murah & Termurah (Optimum,Gaspari,VP2,Muscletech,BSN,dll)
Kondisi Barang : Baru
Harga : Rp 1
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WELCOME TO MuM OL SHOP
"LIFT HEAVY, EAT BIG and GET BIG"

MAXIMIZE ur MUSCLE (MuM) Shop
Menjual berbagai macam produk suplemen fitnes seperti Optimum Nutrition, BSN, AST, Universal Nutrition, Gasapari Nutririon, Ultimate Nutrition, MHP, USP Labs dll


Agan-Agan & Aganwati newbie mau numpang jualan nih. Untuk agan-agan yang mau gedein otot atau buat otot jadi lean, tetapi agan-agan & aganwati bingung emoticon-Bingung mau cari suplemen murah dan terjamin keasliannya solusinya adalah mampir aja dulu gan ke lapak MuM Shop, GRATIS...!!!! ko emoticon-Smilie Konsultasi pun juga GRATIS....!!!! emoticon-Smilie Untuk harga dijamin deh gan harga bersaing. Jangan Lupa tekan Ctrl + D nya ya gan emoticon-Smilie emoticon-2 Jempol

Kunjungi lapak ane yang lainnya nih gan dijamin kg bakal nyesal (Khusus barang Rare Item)
http://www.kaskus.co.id/thread/50f16...re-item-series

Ini beberapa produk yang ane jual gan check it out emoticon-Blue Guy Peace
.

Spoiler for Optimum Nutrition:


Spoiler for USP Labs:


Spoiler for AST:


Spoiler for Muscletech:


Spoiler for BSN:


Spoiler for Gaspari Nutrition:


Lihat Produk-Produk Lainnya di bawah gan..!!!!


Untuk informasi & Pemesanan bisa dilihat pada spoiler Informasi Pemesanan, harap dibaca juga bagian attentionnya gan
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Lanjutan produk-produk yang dijual

Spoiler for MuscleMeds:


Spoiler for Dymatize:


Spoiler for Muscle Pharm:


Spoiler for Pharma Freak (PF):


Spoiler for LAIN-LAIN:


Spoiler for Merk-Merk Lain:


Barang-barang yang saya tampilkan hanya yang umum dicari oleh pelanggan, bila agan-agan sekalian ingin mencari produk-produk lainnya bisa SMS / BBM saya untuk informasi lebih lanjut. Harga Masih Bisa nego-nego atau digoyang gan emoticon-Smilie & Satu lagi hampir semua barang dapat fasilitas FREE ONGKIR SEJAWA emoticon-Smilie
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Thumbs up Informasi pemesanan, artikel & video

Spoiler for Informasi Pemesanan:


Spoiler for Gambar Bukti Resi Pengiriman:


Spoiler for Dampak Kepercayaan & Kepuasan Pelanggan :):


NO TIPU-TIPU..!! TAKUT DI emoticon-Blue Guy Bata (L) emoticon-Blue Guy Bata (L)
Karena "KEPERCAYAAN & KEPUASAN" pelangganlah yang membuat MuM shop bisa terus maju dan berkembang emoticon-Shakehand2

TERIMA KASIH TELAH BERKUNJUNG KE "MuM SHOP" DITUNGGU ORDERNYA YA emoticon-Blue Guy Cendol (L)

SEMOGA SETELAH MEMBELI SUPPLEMEN DARI LAPAK ANE AGAN-AGAN BSA JADI SEPERTI SALAH SATU DARI MEREKA emoticon-Smilie emoticon-Smilie

Spoiler for Team Muscletech:


"TANPA LATIHAN DAN POLA MAKAN YANG BAIK SERTA ISTIRAHAT YANG CUKUP SUPPLEMEN TIDAK AKAN BEKERJA MAKSIMAL SESUAI DENGAN HARAPAN ANDA & BIJAKLAH DALAM MEMILIH SUPPLEMEN YANG AKAN ANDA GUNAKAN"



Spoiler for Time Sheet Use Protein:




"SILAHKAN DIBUKA LINK INFORMASI & SERTA VIDEO LATIHANNYA SEMOGA BISA MEMBANTU PARA FITNESMANIA. MODEL YANG DIPAKAI DALAM VIDEO ADALAH GREG PLITT, SCOT HERMAN & MATT OGUS. KARENA TEKNIK DAN BEBAN LATIHAN NYA CUKUP BAGUS UNTUK DIIKUTI DAN MUNGKIN UNTUK DIIKUTI" emoticon-2 Jempolemoticon-2 Jempol"
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Thumbs up Price List Resmi Sportindo, Sportisi, DNI & ABS Indonesia & Testimoni

Silahkan dilihat link dibawah ini untuk mengetahui harga retail dari distribotur

http://www.dymatizeindonesia.com/pricelist.html
http://www.sportisi.com/
http://sportindo.com/products/

Spoiler for TESTIMONI COSTUMER:


Selama ane Jualan di lapak kaskus ini beberapa costumer paling sering bertanya mengenai :

1) Gan supplemen apa sih yang bisa bikin badan cepat jadi, atau cepat besar, yang pada intinya cepat tercapai target yang di inginkan...???
Padahal pada dasarnya untuk mendapatkan badan dan bentukan otot yang bagus, besar itu tidak bisa instan. Coba lihat gambar di bawah ini emoticon-Smilie


Spoiler for Jawaban No 1:


2) Gan brand BSN, AST, Muscletech Itu bagusan Mana sih..? atau ON WGS, Elite whey isolate, Myofusion Probiotic bagus mana sih..? ane sih cuma ingin mengutip jawaban dari alvin ali untuk pertanyaan ini emoticon-Smilie

Spoiler for Jawaban No 2:


Semoga Dengan 2 jawaban diatas bisa memberi sedikit pencerahan bagi agan-agan sekalian.

Akhir kata ane Ingin mengucapkan Terima Kasih Untuk agan-agan yang sudah pernah belanja di MuM Shop emoticon-Shakehand2 dan untuk yang belum belanja di MuM Shop ane doain biar jadi belanja di sini emoticon-Ngakak
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SILAHKAN DIBACA ARTIKEL-ARTIKEL DI HALAMAN SELANJUTNYA YANG PASTI BISA BERMANFAAT DAN MEMBANTU PARA FITNESMANIASuplemen Fitnes Murah & Termurah (Optimum,Gaspari,VP2,Muscletech,BSN,dll)

Konsumsi Protein Membebani Ginjal?
Apa Beda Prohormone dan Growth Hormone?
Perlukah Minum Suplemen Saat Tidak Latihan?
Saya mau bertanya apakah jika terlalu banyak mengkonsumsi suplemen jenis tablet maka akan
memberatkan kinerja ginjal? Misalnya pagi minum Amino 3 butir, sesudah sarapan minum Daily
Complete Formula 2butir, lalu minum Amino lagi sebelum dan setelah latihan, serta minum Amino
lagi sebelum tidur masing-masing 3 butir. Apakah ginjal tidak merasa terbebankan? Setahu saya
harus banyak minum untuk mengimbangi.

Sampai saat ini tidak pernah ada bukti yang dapat menyebutkan bahwa diet tinggi protein
menimbulkan kerusakan pada ginjal yang sebelumnya sehat. Tentu saja hal yang berbeda bisa
terjadi bila sudah dalam dalam kondisi menderita gangguan ginjal. Saya sendiri berpegang pada
prinsip bahwa protein aman untuk ginjal.
dr. Jeffry Tenggara, Sp.PD.
Sportindo Medical Consultant

Saya mau bertanya sama pakarnya terutama kepada dr. Jeffry. Apakah perbedaan dari prohormone
dan growth hormone? Dan apa fungsi dari keduanya? Apakah konsumsi prohormone itu
berbahaya? Mohon pencerahannya.
Salam bugar,

Prohormone adalah bentuk awal dari suatu hormon. Misalnya proinsulin sebagai prohormon yang
dalam tubuh diubah menjadi insulin, atau dalam hal steroid, androstenedione adalah prohormone
sebagai steroid testosterone. Jadi dalam hal ini prohormone adalah sama dengan steroid.
Growth hormone bukanlah steroid. Growth hormon adalah hormon pertumbuhan yang diproduksi
dari otak. Jumlahnya sangat tinggi saat masa anak-anak dan semakin menurun seiring
bertambahnya usia. Hormon ini memiliki berbagai fungsi untuk pertumbuhan anak hingga menjaga
sistem imunitas pada saat dewasa. Tetapi hingga saat ini belum ada laporan efek samping berat
pada penggunaan growth hormone.
dr. Jeffry Tenggara, Sp.PD. (Sportindo Medical Consultant)
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Saat ini Tersedia prohormones

Sejak pelarangan senyawa prohormon banyak pada tahun 2005, perusahaan suplemen telah bekerja keras untuk menciptakan produk yang memberikan efek anabolik sementara pada saat yang sama memenuhi persyaratan hukum. Akibatnya, sekarang ada sejumlah produk di pasar yang telah ada selama beberapa waktu dan memiliki reputasi yang baik dengan binaragawan dan atlet.

Halodrol-50 (4-kloro-17a-metil-1 ,4-diena-3, 17 diol)
Halodrol-50 diperkenalkan oleh Gaspari Gizi dan merupakan prosteroid dari Turinabol, desainer Jerman Timur dilarang steroid. Ini berarti mengkonversi ke Turinabol sekali tertelan. Meskipun Halodrol tidak lagi tersedia, ada klon generik tersedia seperti Halo-Plex, H-Drol, Halovar, atau Hemadrol.

Dosis: Dosis umum adalah 50mg sehari meskipun pengguna tingkat lanjut mayb setinggi 75mg.
Efek: keuntungan yang baik dalam otot dan kekuatan. Seringkali diambil saat memotong untuk membantu mempertahankan massa otot.
Efek samping: Bisa stres pada hati dan dapat meningkatkan tekanan darah pada beberapa pengguna.

Havoc / Epistane (2a-3a-epithio-17a-metil-5a-androstan-17b-ol)
Havoc RPN dan Epistane IBE itu diperkenalkan di praktis waktu yang sama dan dianggap saling dipertukarkan. Namun, perlu dicatat bahwa bahkan ketika produk identik, hasil individu dapat bervariasi berdasarkan pada kualitas dari senyawa, proses manufaktur dan faktor lainnya.

Perhatikan bahwa senyawa yang digunakan untuk Havoc dan Epistane ditulis secara berbeda meskipun mereka sama: 2a, 3a-epithio-17a-metil-5a-androstan-17b-ol 2 (Havoc), dan 2, 3a-epithio-17a-methyletioallo Cholan-17b-ol (Epistane).

Dosis: Biasanya di kisaran 20-50mg, dengan 30mg sehari yang paling umum.
Efek: Baik untuk mempromosikan padat, keuntungan otot dengan kekuatan keuntungan yang signifikan. Menginduksi penurunan estrogen, yang menyebabkan fisik yang lebih kering dan memberikan kontribusi bagi pengguna vaskularisasi biasanya melaporkannya. Havoc dan Epistane juga kadang-kadang digunakan untuk memerangi ginekomastia karena mereka bertindak sebagai anti-estrogen. Kadar testosteron endogen kurang ditekan oleh senyawa ini dari prohormones lainnya.
Efek samping: Kurang hepatoxic dan merusak tingkat lipid dari orals lain, tetapi efek samping androgenik yang biasa berhubungan dengan prohormones tetap kemungkinan.

Delta 2 (Delta-2 androstenone)
Produk ini menghasilkan keuntungan yang relatif kering dan menunjukkan kurangnya luar biasa dari efek samping. Sudah tiga kali lebih anabolik karena androgenik.

Dosis: Pengadilan pada subjek laki-laki mengungkapkan dosis 150-300 mg per hari efektif, dengan hasil yang mendalam terlihat di 450-600 mg sehari.
Efek: Sebagian Delta 2 pengguna dapat mengharapkan mantap, keuntungan konsisten dalam massa tubuh tanpa lemak yang harus mudah untuk mempertahankan. Sebagai senyawa non-alkohol, Delta 2 adalah pilihan yang sangat baik untuk susun atau bagi mereka yang ingin menghindari masalah toksisitas hati.
Efek Samping: Side risiko akibat adalah risiko rendah dengan Delta 2, tetapi karena dengan setiap prohormon tetap ada kemungkinan untuk beberapa sisi androgenik.

Estrabolan (Estra-4 ,9-dien-3 ,17-dion)
Dijual oleh beberapa merek yang berbeda, Estrabolan adalah versi Brinkwelton Pharma senyawa ini. Produk ini memiliki Dienolone sebagai hormon target dan non-alkohol, sehingga lebih aman pada hati dan pilihan yang sangat baik sebagai bagian dari tumpukan prohormon.

Dosis: Tren perlu dosis relatif tinggi, dengan siklus biasanya 4-7 minggu. Dosis untuk pengguna baru harus 60 - dailt 90mg, dengan pengguna berpengalaman dosis 90 - 120 mg setiap hari. Terlepas dari pengalaman kita tidak percaya pengguna harus melakukan percobaan dengan dosis lebih tinggi dari 120 mg.
Efek: Estrabolan adalah cocok untuk atlet mencari keuntungan otot dengan peningkatan vaskularisasi dan kekuatan yang membandingkan dalam kesamaan dengan trenbolone majemuk. Ini adalah pembangun massa mencatat ramping.
Efek Samping: Dapat berdampak negatif libido.

Cynostane (2-siano-17a-metil-17b-hidroksi-androst-3-satu)
Cynostane merupakan prohormon baru yang terbuat dari sebuah perubahan dari senyawa superdrol, dengan ikatan siano bukan metil 2a ikatan superdrol.

Dosis: Dosis yang paling umum adalah 30mg setiap hari, dengan beberapa pengguna akan 40mg.
Efek: Cynostane merupakan senyawa yang sangat anabolik dengan tindakan androgenik rendah, sehingga serupa dalam tindakan untuk oksandrolon atau Methenolone (Primobolan). Ini adalah non-aromatizing, yang berarti tidak akan menghasilkan efek samping estrogen dimediasi. Tingkat tinggi aksi anabolik membuatnya menjadi pilihan yang baik untuk atlet bersangkutan dengan kehilangan bodyfat tetap menjaga atau meningkatkan massa otot. Umpan balik arus melaporkan efek rekomposisi kuat, sehingga ideal untuk pemotongan. Jika digunakan untuk bulking, kalori perlu ditingkatkan.
Efek Samping: menunjukkan bloodwork Cynostane memiliki kurang imapct negatif pada lemak darah dan nilai-nilai hati dibandingkan superdrol. Meskipun masih cukup baru, kombinasi dari tindakan androgenik rendah, kurangnya aromatisasi menjadi estrogen, dan rendahnya tingkat efek kesehatan umum, membuat cynostane sebuah pendatang baru yang menarik.

Protodrol (17a-metil-5a-androst-17b-ol)
Protodrol diperkenalkan oleh I Gizi Angkatan sebagai senyawa kurang beracun dari beberapa prohormones lebih tua di pasar.

Dosis: 50-75mg sehari.
Efek: Protodrol dianggap sebagai pembangun massa kuat, dengan rendah insiden sisi, menjadi kurang berdampak pada kedua hati dan profil lipid. Karena tidak mengkonversi ke estrogen, Protodrol akan mempromosikan keuntungan dan kekuatan otot dengan tidak adanya retensi air. Ini adalah senyawa yang sangat serbaguna yang dapat digunakan untuk bulking, rekomposisi dan pemotongan tergantung pada asupan kalori Suring siklus.
Efek Samping: Protodrol dirancang khusus untuk menyediakan suatu senyawa bulking dengan risiko rendah dari sisi. Sisi hanya dapat Anda harapkan akan menjadi yang berhubungan dengan semua produk prohormon.

Superdrol (Methasteron)
Superdrol diperkenalkan oleh Designer Suplemen, nama tua untuk Olahraga Driven, dan mendapatkan reputasi sebagai produk yang sangat kuat. Meskipun tidak lagi dibuat oleh Olahraga Driven, ada beberapa klon di pasar.

Dosis: 10 - harian 20mg.
Efek: Baik massa pemenang ramping dengan efek partisi ulang efektif.
Efek Samping: Terutama hepatoxic dan androgenik. Dapat memperburuk rambut rontok. Sangat dianjurkan untuk stack produk ini dengan produk Dukungan Hati dan recommeded untuk berjalan lebih pendek dari 3 minggu, tidak lebih dari 4.


M-1, 4ADD (17a-metil-1 ,4-androstadiene-3, 17diol)
M-1, baru-baru ini diperkenalkan kembali 4ADD oleh Labs Competitive Edge dan dari sekolah lama prohormones. Ini Bulker basah klasik yang mengubah setelah konsumsi ke Methandrostenolone, lebih dikenal sebagai Dianabol. Sebuah tiruan dari M-1, 4ADD yang masih tersedia adalah M1-D dengan Suplemen Hard Rock.

Dosis: 90 - 120 mg setiap hari, tidak lebih dari 150mg setiap hari (pengguna yang berpengalaman)
Efek: Sebuah pilihan yang baik untuk massa yang cepat dan keuntungan kekuatan, tetapi keuntungan akan cenderung menyebabkan kelancaran karena retensi air.
Efek samping: Senyawa ini dapat mempromosikan baik efek samping androgenik dan estrogenik sehingga siapapun yang memiliki kecenderungan untuk rambut rontok atau ginekomastia mungkin harus menghindari hal ini. Jika mengambil, blocker estrogen dianjurkan.
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Supplemen Fact 01

1) AAKG
If you want to train full instead of flat, Arginine Alpha-Ketoglutarate (AAKG) is here to help!* AAKG is actually two different compounds bonded together. The salt of an arginine molecule is bonded alpha-ketoglutarate, a precursor to the amino acid l-glutamine. The amino acid l-arginine is found naturally in foods like cottage cheese, oatmeal, beef and chicken.
Arginine is a precursor to nitric oxide production and vasodilation.* As a supplement, it's commonly found in most NO products aimed at improving workout performance.*
AAKG is thought to offer better absorption than regular l-arginine, thereby offering enhanced NO production.* Essentially, AAKG offers all the support of arginine in a form designed to absorb quickly and efficiently.*

AAKG has myriad potential benefits for the active individual. AAKG may help:
-Temporarily boost nitric oxide production*
-Support blood flow and nutrient delivery to muscle tissue*
-Encourage lean muscle growth and development*
Since l-arginine acts as a precursor for nitric oxide, taking l-arginine supplements like AAKG may help your muscles receive nutrients and oxygen faster, which means fast recovery rates and results!*

If you exercise regularly, you may want to consider adding AAKG to your workout performance stack. At recommended dosages, AAKG is safe for men and women.
AAKG can be used to support intense training for a variety of goals, whether you're shooting to lose fat, build muscle, improve endurance, or even improve for a sport.*
AAKG is a perfect pick for bodybuilders, weekend warriors and weight lifters searching for a bigger muscle pump.*
If you've been looking for a supplement to help fuel your workout performance and amp up the intensity, check out AAKG.*

AKG works well as part of a pre-workout stack or blend. With AAKG's training and performance benefits, consider taking it roughly 30-45 minutes before your workout. Of course, if you purchase an AAKG product that has specific instructions, always follow the label for best results.
Looking to start a stack? AAKG works synergistically with Carbohydrate products, Citrulline, Creatine, and other amino acids (such as BCAAS).
General dosing recommendations for AAKG are 3-5 grams per day, generally taken pre-workout on an empty stomach. As always, follow the specific product label for best results.

2) Amino Acid
There are many amino acids, and one cannot stress enough the importance of having proper amounts of them in your diet. Whether a limiting nutrient such as a BCAA or one of the many other types of amino acids, all are important for general health as well as physical goals such as building muscle or losing fat.* Any house must have a foundation, so make sure yours is strong with amino acids.
However, keep an eye out for the source your amino acids are derived from in order to make sure the product fits your requirements. Amino acids are commonly derived from meats, fish, vegetables, dairy, or legumes. Always check the nutrition label if you have allergies to or cannot consume some of these food sources.

From building muscle to keeping your immune system running strong, get your body what it needs with amino acids.*
Some of the major areas amino acids can support are:
-Muscle repair and growth*
-Mood, concentration, and sleep*
-Immune system function and general health maintenance*
-Healthy digestion*
Make sure to help supplement the protein in your diet by making good use of an amino acid product.

If you're looking to keep things simple, our basic amino acid caps will be perfect for you. With nothing but a straight blend of all the amino acids that you need, this is a good option for building, burning, and maintaining!*
To really get the amino acids working in your favor, take two to four servings before and after your workout period as well. Your muscles are primed to absorb the amino acids and use them immediately for muscular repair at these times, so make sure to get those in at the right time!*
Since the body releases insulin each time you consume dietary carbs, consider using a post-workout to combine carbs and amino acids for quick absorption and delivery of those amino acids to your muscles.
Amino acids with carbs are a great solution for any athlete needing replenishment, providing you with important carbs for fuel along with amino acids for repair.* No need for a pit stop!
Whether on the field or the court, add amino acids combined with carbohydrates to your game plan.
Getting that fast-absorbing protein shake in immediately after your training is crucial for preserving and building muscle.* Having that protein to support your broken-down muscle cells is vital, and adding high-quality amino acids to the mix is another step in the right direction.*

Amino acids and protein work incredibly well together, which is why many of the highest quality proteins come with a complex amount of amino acids to meet your heavy requirements. If you want convenience and performance in one container, protein combined with amino acids will be there.*
For best results take one scoop along with a fast acting source of carbohydrates immediately after your workout session!

3) ATP
ATP, also referred to as adenosine-triphosphate, was first discovered in 1929 by Karl Lohmann. ATP is a high energy molecule in the body that essentially fuels every single muscle contraction.
This is why people involved in heavy workout sessions regularly supplement with creatine phosphate. In doing so, they help support their bodies' energy production and the ATP it takes to crush every set

4) BCAA
BCAA supplements are great for anyone who works out in the gym almost every day and wants to preserve lean muscle while preventing catabolism.*
Protein is what supplies the building blocks necessary to repair and build muscle tissue after your workout is complete. These proteins will then be broken down and disassembled into amino acids. There are 22 different amino acids in the body, all of which have a unique function.

There are nine essential amino acids that the body cannot manufacture itself and consumed through food or supplement form. Of those nine, L-Leucine, L-IsoLeucine, and L-Valine play a critical role in muscle development because they are metabolized in the muscle rather than the liver.*
Because BCAAs are metabolized in the muscle, they can be used for building new proteins or for energy.* Using these products on a regular basis can help provide your body with vital muscle building elements from a high-quality source.*

BCAAs are absorbed directly into the muscle tissues and are metabolized quickly. Because of this, BCAAs commonly support:
-Strength and power*
-Quick recovery after workout sessions*
-Muscle building potential*
-Energy levels*

Taking them before and after the workout session is crucial for supporting optimum results.* This is when the muscle tissues require amino acids the most, feed those hungry muscles when they want it!*
You can also add them to your diet, which can be beneficial if you're on a strict fat-loss plan.* Additionally, BCAAs can go a long way towards helping prevent the loss of muscle mass.*
The most common way to take your amino acids will be in capsule form, but if you struggle swallowing pills, there's something for you as well. BCAAs are available in liquid, powder, or chewable forms. Find the one that works for you!
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Suplemen Fact 02

5) Beta Alanine
Are you trying to put on size, strength, and lean muscle? Then you know that you've got to put 110% effort into your workout to see results. But it's hard to keep up the brutal intensity day after day. That's where supplements may be able to help! Beta-alanine is an amino acid that attaches to Histidine to promote more muscular energy.* What does that mean for your workout? You may see:
-Better muscular endurance*
-More energy for high intensity or explosive movements*
-Better overall workout performance!*
Whether you're involved in resistance training or endurance activities, beta-alanine is an awesome supplement to help you achieve amazing workouts.*

If you're working hard in the gym on a daily basis Beta-alanine is one supplement that may help boost your overall workout performance.* Beta-alanine is usually used as a pre-workout or included as an ingredient in many pre-workout products.
Beta-alanine is going to work at the cellular energy level to help buffer the muscle from the typical fatigue that is felt during high intensity exercise.* It works by encouraging more carnosine in the muscle tissue, which may delay the build-up of acidity in muscle tissues throughout a workout set.* Translate that to your workout: pushing out more reps, working harder, and seeing better results.*
If you're doing a high rep, high volume workout, you're going to want to have carnosine working in your favor and beta-alanine is a key to getting there.*

Beta-Alanine is not an essential amino acid, but if you want to improve your workout you should consider Beta-Alanine supplements.*
Beta-Alanine is safe for men and women of all ages. Anyone doing high-intensity exercise or endurance exercise could consider Beta-Alanine as part of a great pre-workout formula. If you're doing weight lifting, training for a sport, or any other type of endurance events Beta-Alanine is a great choice for you.

You can take Beta-Alanine alone, or you can stack it with other muscle building supplements or pre-workout supplements. Creatine monohydrate and Beta-Alanine make a perfect couple to support muscular strength, size, power, speed and lean mass gains.* You can also find many pre-workout supplement blends that include Beta-Alanine as a main ingredient.
When taking Beta-Alanine you'll want to follow the proper dosage strategies that are listed on the package. Also, Beta-Alanine works best after consistently using the product for a few weeks.* Unlike creatine, where effects can be seen within a few days, Beta-Alanine needs time to start showing full benefits.*

6) Beef Protein
The protein in beef provides the body with building blocks to produce amino acids that are necessary for making muscle. While getting your protein source from meat is great, whole-food beef contains a lot of fat and cholesterol.
Enter beef protein isolates. Beef protein isolates allow you to ingest good protein without getting the not-so-great nutrients hidden in even the leanest steaks.* Beef protein is culled from USDA grade beef, which is heated (boiled) to hydrolyze the protein. It is then filtered to take out cholesterol and fat. The water is then evaporated. The near-pure protein is then powdered and packaged as a lean, mean, muscle-making supplement.*

If you are lactose intolerant or allergic to soy, then beef protein can answer the call. Do not confuse beef protein with beef plasma, beef liver pills, beef extract or collagen beef.
If you are lactose intolerant or allergic to soy, then beef protein can answer the call. Do not confuse beef protein with beef plasma, beef liver pills, beef extract or collagen beef.
-Promote muscle growth*
-Enhance workout recovery*
-Support your muscle-building nutrition plan*
-Fuel your fat loss*

Like any good bull, beef protein is charging through doubters like the beasts of Pamplona. The hydrolyzation process breaks beef protein down to its amino acid base, making it more easily-digestible.* It is concentrated up to 95 percent or more of pure protein.*
Beef is a great source of protein. Beef supplements let you avoid the fat and cholesterol from steak and hamburger, but still get the protein from red meat. Beef protein is rich in vitamin A, C, B6, B12, thiamin, riboflavin, niacin, calcium, phosphorus, magnesium, sodium and potassium.
Whether you have just signed up for your first gym membership or this is your golden anniversary with the iron, a quality protein powder must be part of your plan.

Consume beef protein daily to build new muscle tissue.* You should always ingest protein from food sources, but the purity of beef protein powder gives you what you need, when you need it.*
Always check calories per serving to make sure beef protein fits within your daily values. If your body runs low on protein, it will take it from skeletal muscle. You should consume about 1 gram of protein per pound of body weight.* Take your daily allotment in small portions to avoid overconsumption.*

To maximize the results of any supplement, you have to take it as part of comprehensive program. Protein is a foundational supplement that goes well with a multivitamin and fish oil, plus other goal-specific supplements – creatine for muscle growth, for example.* Like whey, beef protein is easily stacked with most sports nutrition supplements.*
Also, consider taste. You are going to ingest this powder daily until it's gone, so make sure you can handle it on your palate. Check for carbohydrate content and watch out for fillers. Make sure to count your protein shake as part of your daily caloric values.

7) Bromelain
Bromelainare a family of protein digesting enzymes derived from the stem and juice of the pineapple plant. The pineapple plant is primarily grown and harvested in Brazil, Paraguay, Japan, Hawaii and Taiwan.
Because bromelain is such a versatile group of enzymes, the body can use it for a variety of physiological purposes.
Bromelain has long been used to support healthy digestion and immune system function.*
Read on to learn more about what Bromelain can do!

Bromelain is commonly used to support healthy digestion in the body.* Because bromelain is one of the most bioavailable enzymes around, it is fast-absorbing - allowing it to get to work right away.*
It is also suggested that Bromelain can support immune system health by encouraging high levels of white blood cells in the blood.* White blood cells are important for immune system defense.
Read on and decide is bromelain is for you!

If you have a sensitive stomach, or simply want to optimize your conversion of foods to fuel for your exercise goals, then bromelain is something you can use. Proper and efficient digestion is important for general health as well as high-intensity exercise.
Is your immune system important? YES! Bromelain is something anyone can use, whether the 'average joe' or pro athlete. We all should take care of our immune systemsfor optimal health. Support optimal immune system function with bromelain.

Some people are allergic to bromelain, so make sure to contact a physician before taking a bromelain product if you have any preconditions.
Taking too much bromelain may cause uncomfortable or inconvenient effects. Because of this, it is important to always follow package directions for the safest and best results. Most bromelain products are consumed at 500 milligrams per day.
Supplement with bromelain today and support optimal digestion and immune system function!*
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Supplement Fact 03

8) Caffeine
If you're looking for something to pick you up before you head to the gym for a workout session or you just feel like you're dragging your feet during the day, caffeine is a great choice for a fast burst of energy.*
Caffeine is a natural stimulant found in many things most people consume on a daily basis: coffee, soda, tea, and more. Caffeine takes effect on the central nervous system and different people may feel different levels of energy boost.
Caffeine is not only great for quick energy, but it's also becoming a popular fat loss support supplement and workout performance booster.* Caffeine is included in many thermogenic fat burners and pre-workout supplements.

Whenever you need to get ready for a workout, caffeine is the perfect product to turn to.* Not only is it going to give you a quick burst of energy, but it may also help to mobilize your metabolism and kick calorie burning up a notch.* Caffeine is also linked to:
-Mental clarity*
-Focus*
-Strength*
-Power*
Whether it's a cup of coffee before you head out to the gym, a pre-workout shake, or a serving of a thermogenic fat burner, caffeine is there to support amazing workout performance and results.*

You don't have to be a high level athlete to use caffeine as part of your pre-workout strategy. In fact, because of caffeine's many benefits, it's helpful to just about everyone. Caffeine is safe for men and women of all ages to use to support energy levels, focus and drive.* No matter what your fitness goal is, your aim should always be to push yourself harder every time you're in the gym.
Anyone who is looking for fat loss as their primary workout goal will also really want to give caffeine some serious consideration since it supports energy, promotes normal appetite, and encourages fat burning - three factors that will help you see success! *

Caffeine comes in many forms, but is often included in pre-workout supplements and thermogenic fat burners. In order to get the best benefits from taking caffeine, aim to use it about 30 minutes before you hit the gym, or with breakfast to get that morning boost. A good dose to start off with is between 200 and 400mg daily.
Caffeine stimulates the central nervous system and you should always follow strict dosing directions listed on the product that you buy. It's possible to develop a tolerance to caffeine and stimulants. You can always take a break from caffeine and stimulants every once and a while to make sure you continue to see the best results from use.
Make sure to add up the caffeine in any supplements you take as well as caffeinated drinks as part of your daily total.

9) Carbohydrate
If you're finding that you're really struggling to make it through your workouts or you're just having trouble getting through your day, it's vital that you take a look at the carbohydrate content in your diet. Carbohydrates are one of the main three macronutrients along with proteins and fats that will form the base of your diet. Carbohydrates are the body's preferred energy source.

By getting quality carbohydrate sources you'll experience:
-Steady energy levels
-Solid recovery rates from your workouts
-Stable metabolism

To get results from your nutrition program, you've got to eat quality carbs. But what's the difference?
Quality carbs are complex such as whole grain cereals, brown rice, oatmeal, quinoa, sweet potatoes, and vegetables. They're digested more slowly and will also feed your body necessary nutrients over time.
Simple carbs like cakes, cookies, candy, ice cream, white bread, and baked goods are usually lower in healthy nutrients and higher in calories. They'll spike your metabolism, leaving you in an energy slump later.
Fruit is an exception to the simple carb rule. Try to pick lower sugar fruits or fruits high in fiber – options like cranberries, melon and apple

If your goal is to stay lean at all times, it's important to think about timing carbohydrates in your diet. If you get most of your carbohydrates around the time you're most active, then you'll maintain optimal energy while still burning calories coming from carbs.
Not going to be doing much during the evening? Focus on protein, healthy fats and vegetables in your meals. If you know you're going low-carb, take carbs before and after your workout to prepare your muscles with glycogen - readily usable energy.
Getting carbohydrates immediately after your workout is important to help shuttle vital protein, vitamins, minerals and amino acids to your muscles and start the recovery process fast.

Using a carb supplement is fast, easy and convenient for pre and post workout carbohydrate needs.
One very popular choice for post-workout carb is waxy maize. Waxy maize is fast digesting and can help replenish the glycogen energy stores in your body after exercise.* Waxy maize mixes well and comes in many different flavors.
Other great carbohydrate supplements are Vitargo, Dextrose, Maltodextrin and Karbolyn. All of these are going to promote overall muscle recovery and get you back on your feet after an intense workout.* You can always mix protein and carbs as a post-workout shake to make things easier!

Carbohydrates can easily throw you off your diet. Hidden sugars and high fructose corn syrup are found in tons of processed foods, and it's easy to be tricked by a "low-fat" label that is full of bad carbs. But that doesn't mean you should cut carbs out entirely!
To keep things easy, think basic. Ask yourself whether the carb in question has come straight from the ground or if it's gone to some manufacturer to be processed. If it's been processed and put in a package, it likely isn't the best choice to eat.
Keep it natural and you'll be set up for results.

10) CLA
Build up your fat loss supplement arsenal with Conjugated Linoleic Acid (CLA)!* CLA is a fatty acid that occurs naturally in meat as well as some dairy sources. In supplement form, you can skip all the extra calories and get right to the CLA.
CLA is not a stimulant like other popular fat burners, but it is an all around great product to support weight loss.* If you've already got a well-balanced fat loss diet in place and an action-packed workout program, supplements are the next step to success.

The two most important parts of shedding fat and managing your weight are diet and exercise, but supplements can provide additional support.* While primarily encouraging fat balance and protein metabolism in the body, CLA may help your body burn up calories and improve the way your body utilizes the food/fuel you eat.* Benefits may include:
-Support for lean muscle development*
-Use of stored body fat as fuel*
-Promotes recovery from intense exercise*
-Immune system health*
-Anti-catabolic (anti-muscle-breakdown) effects*
-Anti-oxidant benefits*

To answer the question of who should use CLA, simply ask yourself if you want to lose fat and see the best results from your efforts. If you answered yes, CLA is for you. Because CLA is a naturally occurring fatty acid, it's safe for men and women of all ages.
The primary fitness goal that CLA promotes is fat loss or weight management.* However, CLA is a healthy fat, so if you are looking to add healthy fats to your diet without the extra calories CLA is a great choice!

The actual serving sizes will vary for CLA depending on the product you purchase. But you'll see the best intended results by taking anywhere between 600 and 1000 mg per day. Be sure to read the package directions for the particular product you pick up and follow them accordingly.
You can take CLA as a standalone product or look for it in a combination fat loss support supplement. CLA is commonly combined with L-Carnitine and Green Tea Extract in non-stimulant fat burners.
Because CLA is not a stimulant, you can take it practically any time of the day to support your fat loss goal.*
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Supplement Fact 04

11) Creatine HCL
Creatine is a naturally-occurring nitrogenous organic acid. It helps the body supply energy to muscle and other cells.* Half the creatine we need is produced internally, the rest you must get from foods and supplements.
Creatine works for athletes looking to pack on muscle, strength, tone.* It works at the molecular level to promote what you desire in the gym: power, strength, energy, endurance and muscle growth support.* The body can function without creatine, but cellular work and repair happens at a diminished rate.

Creatine occurs naturally in the body and comes from food sources like beef. Creatine may replenish your energy reserves during resistance training.*
Creatine works by saturating your muscles with a high-energy compound called creatine phosphate, and it can be used by the body as an immediate energy supply when you need to push out those last few reps in the gym.* Creatine also hydrates muscle cells with water, promoting muscle fiber growth.*
When those creatine phosphate stores run out, you risk cutting your workout short, so don't be depleted in the gym and always be prepared by adding creatine to your supplement line.

Creatine HCl dramatically increases muscle cell volumization. This causes an anabolic response that orders those cells to expand. It promotes increased strength and power, muscle mass, workout capacity and recuperation.*
It is one of the most concentrated creatines in existence today.* Do NOT confuse with Creatine Ethyl Ester; these are different substances.

The biggest difference between Creatine HCl and other creatine products is its water solubility. According to studies, it completely dissolves in water. This is big news because humans are 60-70% water. That means Creatine HCl may completely dissolve in your body, which may reduce the chance of waste.*
Virtually none of Creatine HCl is converted to creatinine (an unusable byproduct of creatine monohydrate).*
HCl water solubility also means that your body can use the creatine quickly and efficiently.* Because there is no loading phase, HCl works very quickly.*

Creatine HCl requires a much smaller dose than creatine monohydrate: take 1/4 tsp per 100 pound of bodyweight once per day. It gets better results than heaping scoops of many other products.
Since you don't have to cycle off this product, you can take it all year long and not risk a plateau. It continues to help support building muscle and strength as long as you use it as part of a healthy diet and exercise plan.* Creatine HCl helps you build muscle; it doesn't do it for you.

12) Creatine Ethyl Ester
Creatine Ethyl Ester is creatine but with an organic compound called an ester attached. If you don't already know the seriously great benefits of supplementing with creatine, then you best get educated. Most importantly, creatine helps fuel your muscles during high intensity exercise.*
Does that mean weight lifting? Yes - that means vein-bulging, heart-pumping, iron smashing workouts. Creatine is a workout performance supplement that supports strength, power, explosive muscular energy and lean muscle gains.*

Your supplement foundation should start with protein, a multivitamin and creatine. Creatine is not only used for workout performance, but it also supports fast recovery and muscle building.*
Muscle growth is a function of how hard you're working in the gym. So if you can push out a few more reps and boost recovery, you're on the right track to results.
Creatine Ethyl Ester helps you push out more reps in the gym, and it's a form of creatine that holds less water next to the muscle tissue.* With smaller doses of Creatine Ethyl Ester, you'll still get the benefits of creatine with less in your system.*

Creatine Ethyl Ester helps fuel your muscles during high intensity training.* So matter what your fitness goal - if you're an athlete or a gym rat - CEE can help you get the benefits of creatine with speed and convenience.*
Whether you are trying to build muscle, lose fat, or improve for a sport, CEE is a great choice for your supplement foundation. It's safe for men and women, and works best for people who expend muscular energy during high intensity exercise!*

To see the best results from your creatine ethyl ester, take it 2x a day with one dose about 30 minutes before you train and one dose immediately after. Try pairing creatine with fast acting carbohydrates, amino acids, or protein powder for added benefits. You can buy Creatine Ethyl Ester as a standalone product or in many pre-workout and post-workout products. Just check the ingredient label for Creatine Ethyl Ester or CEE.
Most people do well with a loading phase of 20 grams per day for 5 days. From there, bump it down to 5 grams per day. Depending on your weight and muscle mass, you may take around 10 grams a day to load your muscles. Remember to follow usage recommendations on the package for best results.

13) Micronized creatine
Micronized creatine is a new form of creatine monohydrate that has 20 times smaller particles than standard creatine.* There are numerous advantages to supplementing with micronized creatine, including:
-Fast absorption due to smaller creatine particles*
-Quickly mixing into shakes or liquids
-Reduced chance of stomach discomfort*
-Better absorption rates and more bang for your buck*
As you can see, there are many advantages to upgrading to this pure form creatine, so consider adding micronized creatine to your workouts and fitness.

The high-energy compound creatine phosphate supports your body's ATP production in the body. High-intensity training can rapidly deplete your body's natural creatine phosphate, and deficiency can really hamper the use of your time in the gym.
By providing your body with micronized creatine, your body will have a fast absorbing fuel for your ATP production, encouraging your body's ability to be explosive and finish every last rep of every set.*
Because of micronized creatine's absorption ability, you don't have to use as much of it to get the same results as older forms of creatine.* It's a one of the best valued creatines you can find, so get ready for a complete workout when you supplement with micronized creatine!

f you perform high intensity exercise, micronized creatine is a great choice to add to your supplement stack. Since explosive activities require a great deal of creatine phosphate in the muscle cells, proper supplementation can support your body's ability to keep going during sustained high-intensity exercises.*
Power lifting and circuit training are great examples of training styles that can find use for micronized creatine. Never punch out early by supplementing with micronized creatine.*

Athletes can also find use for micronized creatine. Sports events usually demand a high-level of performance and are an indication of your training and fitness. Whether you're sprinting, diving, hitting, jumping, or shooting - maintaining your creatine phosphate levels with micronized creatine can be very beneficial.* Never let your muscles burn out before the buzzer rings.*
Endurance activities can benefit from creatine as well.* Past a certain point, your body's continual work can result in ATP deficiency, putting your body at risk for inefficient performance. Micronized creatine is there to provide your body the edge you need from start to finish!*

For best results, micronized creatine should at least be taken pre and post-workout. Creatine also works well when taken with a fast-acting carbohydrate, which you can find in many post-workout products. The carbohydrates support insulin levels, boosting your body's ability to push creatine into the muscle cells.
It is also recommended to load micronized creatine, allowing your body to get used to it. Take 20 grams per day for the first five days, then transition to five grams per day around your workout.
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14) Creatine Monohydrate
If you're training hard daily, proper nutrition and supplementation are essential. Building muscle takes a lot of work. In the gym, you get out what you put in, so maximum effort is crucial to great results.
Supplementing with Creatine Mono can replenish your creatine stores, an ingredient found naturally in foods like red meat.* Creatine helps fuel your muscles during high-intensity exercise.* Creatine isn't a stimulant like caffeine, so you may not "feel" it immediately. Creatine works at the muscular level to support strength, power, explosive energy and endurance.*
Creatine helps provide energy to complete each and every muscular contraction.* Creatine can be the driving force behind your workouts.*

Creatine Monohydrate was the first creatine product produced for bodybuilders. It's the golden oldie supplement from the original days of bodybuilding and for good reason.* Creatine Monohydrate is a pure form of creatine commonly found in many pre-workout and post-workout products. By adding to the creatine reserves in your muscle cells, you may be able to push longer and harder during your workout.* More reps mean fast results! Creatine Monohydrate may help you:
-Improve endurance and strength*
-Get fast muscle recovery and encourage lean muscle growth*
-Hydrate muscle tissue and promote nutrient flow*

If you exercise on a regular basis, creatine monohydrate would be a great addition to your supplement stack. Since creatine monohydrate supports muscular energy and endurance, it's a great supplement for athletes, bodybuilders, and fitness enthusiasts.*
Creatine monohydrate supports building lean muscle, but even those trying to lose fat may find creatine helpful for improving workout performance.* Whether you're sprinting, weight lifting, jumping, or kicking - creatine is there to support the explosive power in your muscles.* Plus, creatine monohydrate is safe for men and women of all ages!

There are many creatine products to choose from, but it's always best if you can take your creatine with a fast acting carbohydrate to spike insulin levels and get that creatine right into the muscle cells.
You can pick a creatine product that's already been pre-mixed with carbs and then add this into your post-workout protein powder. If you already have post-workout carbs, you can buy the creatine powder by itself too.
For expert results, check out some of our advanced creatine products that double as energy enhancers and muscle builders. They contain other ingredients such as nitric oxide and amino acids to help break the barrier on your performance levels. *

There are some big questions about using creatine monohydrate - Is there a loading phase? Do I need to cycle creatine?
With creatine monohydrate, there is usually a loading phase. The maintenance phase is about 5 to 10 grams daily - depending on your body weight. To see the best results, start by taking 4 20-gram servings of creatine monohydrate powder a day for 5 days.
You can also do a longer loading phase, taking 10 grams a day for 10 days, then switching to the maintenance phase.
Cycling creatine is unique to each user, so stick with what works for you!

Creatine monohydrate can be taken as a standalone supplement, or taken in combination with other supplements like protein, amino acids or nitric oxide boosters. Many pre-workout performance supplements include creatine as part of a blend. Make sure to check the ingredient labels of the products you are taking to make sure you aren't doubling up on creatine supplements.
You can also check out Micronized Creatine - a form of creatine monohydrate that has been micronized for better absorption.

15) D-Aspartic Acid (D-AA)
D-Aspartic Acid (D-AA) is a non-essential amino acid. That means your body produces a functional amount of it internally.
Amino acids are the building blocks of protein and serve various functions in the body during childhood development and throughout adulthood. D-Aspartic Acid plays a role in metabolic support.* According to one study, D-AA supplementation may also support increased testosterone levels.*

D-AA is formed when the enzyme aspartate racemase converts an L-Aspartic Acid into D-AA in the testes and glands. It is one of 20 proteinogenic amino acids, which are the building blocks of proteins. It was discovered in 1827 by Plisson, a French pharmacist, by boiling asparagus and treating it with hydrochloric acid. (Crazy, right?)
One human study testing D-Aspartic Acid suggested that the amino acid boosted testosterone and luteinizing hormone release when taken over a 12-day period.*
D-Aspartic Acid is found naturally in the testes, pituitary gland and hypothalamus, all of which are involved in hormone production. The study found that D-AA has a role in the regulation of the release and synthesis of LH and testosterone in humans.*

Aspartic acid comes in two forms, L and D. The l-aminos build tissue. But when l-aspartic acid combines with enzymes in the testes, it becomes a d-aspartic acid, which supports testosterone levels in the blood and prompts production of more.*
A study discovered that D-Aspartic acid has specific effects on testosterone levels.* The patients in the study took 3 grams of D-AA per day for 6 days, then for 12 days. Researchers surmised that testosterone levels increased in all individuals who the compound being researched.*

Many men over the age of 30 experience diminished testosterone levels. This could lead to increased body fat levels, decreased recovery ability, and problems with sleep. For some men, D-AA may help boost testosterone levels to promote hormone balance.*
D-AA may support your fitness goals, but should be paired with proper diet and exercise.* Read and follow supplement directions carefully.

16) Egg Protein
Whether you're new to working out or are a seasoned pro, a quality protein powder is a necessity! Simply put, protein is the single most important thing you must consume daily to build new muscle tissue. Muscle wouldn't exist without it!
While you can get your protein from food sources - and it's recommended that you do - protein powder is a great addition to ensure you get enough on a daily basis. Not to mention protein supplements are convenient and fast absorbing for before and after your workouts, so you can really take your results to the next level.
Protein shakes also act as the perfect solution for when you get busy and need to get your protein in right away.

If you want to improve your health and fitness – protein can help!* Protein provides the body with the building blocks to produce amino acids that are used for building muscle. While both carbohydrates and fats can vary from diet to diet, protein is one nutrient that should remain constant. The benefits are vast! Protein may help promote:
-Muscle growth*
-Enhanced recovery *
-Optimal immune response*
-A normal, healthy appetite*

Getting the right protein is important, and there are a number of different types that you'll need to choose from to accomplish your goals.
Whey protein powder is a top quality and fast acting protein that's perfect immediately after your workout for optimal absorption.*
Casein protein powder is a slowly digesting protein which can help provide a steady stream of amino acids to the muscles for longer durations.* Casein is perfect to take right before bed, for all night recovery.*
Egg and Soy protein powders are a fantastic option for anyone who's a vegetarian or who is lactose intolerant – if either of those are a concern for you it's definitely something you'll want to consider.

Once you know what type of protein you want to use, the next step is to identify the nutritional values within that specific protein.
First, you should always check the calories per serving. Both weight loss and muscle gains boil down to your calorie intake, so you'll want to be sure the protein you choose aligns with your goals. Generally protein powders are divided into lean, meal replacement and weight gainers.
Next, make sure the grams of protein per serving are adequate for your goal. A good general rule of thumb is to consume 1 gram of protein for every pound of body weight. Be sure to consume your daily allotment in small amounts throughout the day to prevent overconsumption and to maximize your results.

Another important thing to look at when picking your protein supplement is the carbohydrate and fat content. In addition to calories and protein, these should also be accounted for in your daily nutrition plan.
Finally, consider taste. Since you should definitely enjoy the healthy foods you eat, make sure to choose a flavor that you think will appeal to your taste buds. Read our customer reviews if you're still unsure.
By taking all of these into consideration, you should have no problem picking out the perfect product.

Once you've selected your protein powder, you'll want to make sure you're doing everything right to get the most out of it. To recap, ideally you should be consuming a fast acting protein (whey) immediately before and after your workout, as well as a supplement in between meals. To keep your energy levels up, combine this protein with a good source of complex carbohydrates.
Then throughout the rest of the day continue consuming your food and protein supplements at regular intervals. Lastly, take a slow digesting protein (casein) right before you go to bed.
If you follow this simple guideline, your muscles will have everything they need to recovery from your workouts and you'll get the results you're looking for!
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Up..up..up...!!!! Suplemen Fitnes Murah & Termurah (Optimum,Gaspari,VP2,Muscletech,BSN,dll)
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Malam emoticon-Smilie

Sms aja 0818777014 (fast respone)
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Quote:Original Posted By Endl3
Selamat Pagi

For information sms aja 0818777014 (fast respone)


Up...up..up...!!!
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Selamat pagi emoticon-Smilie

for information sms aja 0818777014 (fast respones)
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Bulking up

Ada 3 hal yang perlu diperhatikan mengenai Bulking Up:

1. Diet dan Nutrisi
Inti dari nutrisi selama bulking up adalah kalori masuk dari makanan harus lebih besar dibandingkan kalori yang dibakar. Pertama-tama tentu harus menghitung dahulu kebutuhan kalori harian anda. Hasil yang didapat kemudian ditambah sebanyak 500 kalori untuk menjadikan kalori masuk > kalori keluar.\
Misalnya kebutuhan kalori saya 2500 kalori/hari. Maka untuk keperluan bulking saya harus memakan ekstra 500 kalori dengan total 3000 kalori/hari.

Kalori ekstra ini dimaksudkan untuk membuat tubuh memiliki cadangan energi dan nutrisi lebih untuk membangun jaringan otot baru.
Kelebihan kalori sebanyak 500 kalori per hari telah terbukti cukup bagi tubuh untuk menambah jaringan otot tapi tidak sampai berlebihan sehingga tubuh mulai menyimpan kalori ekstra tersebut dalam bentuk lemak.

Perbandingan makronutrien (karbo : protein : lemak) yang digunakan kurang lebih sama seperti pada saat cutting, tetap menggunakan high protein diet. Asupan karbohidrat disesuaikan dengan respon tubuh.
Bagi ectomorph dan hard gainer dapat lebih longgar dalam hal asupan karbohidratnya.
Perbandingan makronutrien yang dapat digunakan adalah 50 : 30 : 20 atau 40 : 40 : 20.
Bagi endomorph lebih baik menggunakan 40 : 40 : 20 atau perbandingan makronutrien lain dengan proporsi protein yang lebih tinggi seperti 35 : 45 : 20.

Kunci untuk menentukan perbandingan makronutrien yang mana yang cocok bagi tubuh sendiri adalah fakta bahwa semakin banyak karbohidrat yang masuk semakin besar kemungkinan karbo tersebut diubah menjadi lemak. Bila badan anda cederung kurus dan tidak menyimpan banyak lemak maka menggunakan karbo yang lebih banyak kemungkinan tidak akan berpengaruh banyak dalam hal penimbunan lemak dan dapat digunakan untuk menambah kalori yang masuk. Di lain pihak bila anda cenderung mudah menyimpan lemak maka sebaiknya asupan karbo dijaga secukupnya dan tidak berlebihan. Kalori ekstra yang dibutuhkan lebih baik berasal dari protein yang tidak mudah diubah menjadi lemak.

2. Weight Training
Latihan beban untuk menambah massa otot hendaknya berat, keras (intense), dan singkat dengan penekanan pada compound exercise.
Rentang repetisi yang digunakan antara 6-10 repetisi yang terbukti paling cocok untuk hipertrofi otot maksimal. Beban yang digunakan tentu disesuaikan agar dapat masuk rentang repetisi yang dikehendaki.
Jumlah set yang digunakan cukup antara 3-4 set untuk tiap exercise.

Gerakan atau exercise yang dilakukan pada saat latihan beban hendaknya mengutamakan compound exercise. Semua compound exercise memanfaatkan lebih dari 1 otot dalam eksekusinya sehingga merangsang pertumbuhan otot lebih banyak. Compound exercise yang paling banyak menstimulasi pertumbuhan otot adalah squat dan deadlift jadi jangan pernah meninggalkan dua exercise tersebut.
Patokan yang dapat digunakan untuk menentukan jenis exercise yang hendak dilakukan adalah 2-3 jenis compound exercise dan 1-2 jenis isolation exercise.

Waktu latihan diusahakan sesingkat mungkin, tidak lebih dari 90 menit untuk tiap sesi.
Setiap major muscle group (dada, punggung, bahu, kaki) cukup dilatih 1x seminggu saja dengan catatan setiap kali otot tersebut dilatih secara maksimal dan intense sampai failure. Dengan melatih tiap major muscle group 1x seminggu menjamin recovery dan rekuperasi otot secara maksimal. Kita semua tahu bahwa otot tumbuh bukan saat sedang dilatih tapi saat sedang istirahat.

Pola latihan yang umum digunakan saat bulking:
Day 1: Chest & Biceps
Day 2: Back & Triceps
Day 3: off
Day 4: Delts & Calves
Day 5: Quads & Hams
Day 6 & 7: off

3. Cardio Training
Banyak yang bilang kalau cardio lebih baik ditinggalkan saat sedang bulking. Alasannya cardio menghambat perkembangan otot karena kalori ekstra dari makanan pada akhirnya terbakar untuk cardio.
Well….pemahaman ini tidak dapat disamaratakan pada semua orang.
Cardio pada beberapa orang dapat menjadi sarana yang paling efektif untuk menjaga BF% pada saat sedang bulking. Bila anda jenis orang yang makan banyak dan bebas pun tidak mudah menyimpan lemak maka cardio tidak wajib dilakukan, akan tetapi bila anda seperti saya yang mudah sekali menumpuk lemak maka cardio diperlukan kecuali anda tidak peduli dengan lapisan lemak yang menebal di sekujur tubuh.

Sesuaikan sesi cardio dengan kondisi tubuh anda sendiri bila merasa butuh tindakan ekstra untuk menjaga kadar lemak tubuh anda saat bulking. Kunci pemahaman cardio saat bulking adalah melakukan cardio secukupnya asal badan tidak terlalu banyak menyimpan lemak. Tujuan kita bukan untuk membakar lemak sebanyak-banyaknya atau mencapai definsi dan detail otot (termasuk sixpack) sejelas-jelasnya. Itu target nanti pada saat cutting.

Langkah-langkah efektif untuk analisis diri saat bodyfat mulai tidak terkontrol pada saat bulking:
a. Analisis kembali dietnya. Pastikan kalori ekstra yang masuk tidak berlebih dan coba kurangi kalori masuk dari karbo sambil menaikkan asupan protein.
b. Kalau diet sudah optimal dan BF% masih tidak terkontrol coba masukkan sesi empty stomach cardio atau cardio setelah latihan beban 3x seminggu @ 30 menit
c. Kalau BF% masih juga tidak terkontrol coba tingkatkan frekuensi cardio menjadi 4x seminggu dan/atau durasinya menjadi 45 menit. Pertimbangkan untuk analisis ulang dietnya.
d. Kalau BF masih tidak terkontrol juga hampir pasti karena diet yang digunakan tidak optimal.

Langkah-langkah efektif untuk analisis diri saat penambahan massa otot terlalu pelan, mengalami hambatan, atau sampai stagnan:
a. Analisis kembali dietnya. Mungkin anda harus menambah kuantitas dan kualitas makanan yang masuk. Hitungan kalori harian itu hanya patokan kasar. Metabolisme tiap orang berbeda-beda. Kemungkinan besar anda memiliki metabolisme yang super cepat sehingga butuh makan lebih banyak juga untuk menumbuhkan jaringan otot
b. Kalau masih terhambat juga coba analisis ulang pola latihan anda. Kemungkinan besar anda kurang intense latihan. Atau mungkin saja anda berlatih terlalu lama tiap sesinya.
c. Kalau masih terhambat juga coba analisis waktu istirahat anda. Apakah anda berlatih terlalu sering? Bagaimana kuantitas dan kualitas tidur anda? Apakah cukup?

Get Big, Bulk Up!
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Kapan bulking, kapan cutting...?

Ketika kita berbicara tentang menambah berat badan sekaligus mempunyai otot yang bebas lemak alias kering, secara tidak sadar kita sudah mencoba dua hal yang bertolak belakang. Tetapi bukan berarti kita tidak bisa mencapainya. Karena sudah ada yang membuktikan sudah bisa menambah berat badan dan juga memiliki otot yang kering.
Mempunyai otot yang besar dan kering adalah tujuan dari banyak orang. Tetapi tiap orang menggunakan cara yang berbeda, dan hasilnya tentu saja berbeda juga.
Ada yang berusaha mencapainya bersamaan, yaitu memperoleh otot yang besar, sekaligus mempunyai otot yang kering. Yang lain lagi, mencobanya tidak bersamaan, tetapi berurutan mulai dari membesarkan otot, kemudian baru dikeringkan dengan menyingkirkan lemak.
Cara yang kedua ini yang banyak digunakan oleh para binaragawan karena paling efektif. Umumnya mereka mempunyai tahapan yang terus berulang yaitu off season dan persiapan kontes. Ketika binaragawan sedang dalam off season, mereka melakukan bulking dengan konsumsi karbohidrat yang tidak dibatasi. Proses ini akan menambahkan otot, tapi juga tambahan lemak pada tubuh mereka.
Beberapa bisa memperoleh tambahan lemak yang tidak terlalu banyak, tetapi ada juga yang saat bulking bisa menimbun lemak banyak. Salah satu yang menggunakan cara ini adalah Lee Priest.
Kemudian ketika masuk pada masa persiapan kontes, mulailah dilakukan cutting menyingkirkan lemak yang ada dan otot yang sudah bertambah selama bulking akan terlihat.
Cara ini juga tepat untuk dilakukan bagi mereka yang ingin menambahkan otot. Sudah pasti jika anda masih pada posisi underweight kemudian melakukan cara bulking – cutting bukan berarti akan dalam waktu singkat akan menjadi seperti binaragawan.
(saya perjelas disini karena banyak yang ketika ingin memperbesar otot juga mengatakan tidak ingin seperti binaragawan).
Berikut ini tipsnya untuk melakukan bulking:
• Jika anda ingin menambahkan berat 10 kg misalnya, maka tambahkan target 2 kg sebagai cadangan karena sebagian penambahan berat anda adalah lemak.
• Makan setiap 3-4 jam dengan makanan yang bersih (tidak terlalu banyak lemak)
• Makan lebih banyak karbohidrat dengan porsi 50% karbohidrat, 30% protein, 20% lemak
• Gunakan karbohidrat kompleks seperti nasi merah, roti gandum whole wheat.
• Makan sampai 6 kali sehari

Selanjutnya adalah tips untuk cutting:
• Makan porsi kecil-kecil setiap 2 jam sehari
• Kurangi karbohidrat dan perbanyak protein dengan porsi 40%, 50% protein, 10% lemak
• Gunakan dada ayam tanpa kulit, putih telur sebagai sumber proteinnya yang sangat minim lemak
• Kurangi konsumsi garam
• Hindari minuman manis

Lakukan langkah-langkah ini, maka anda bisa membentuk tubuh yang anda inginkan. Semakin bersih makanan anda dari fast food, maka semakin mudah langkah-langkah ini dilakukan.
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Whey protein 01

WHEY PROTEIN

Sebelum mengetahui manfaat whey protein, Anda harus terlebih dahulu tahu, apa sebenarnya itu? Selama proses konversi susu sapi menjadi keju, produk olahan dari susu. Produk ini dikenal sebagai whey. Ia memiliki kandungan protein globular yang besar, yang pada saat diekstraksi dalam bentuk whey protein. Whey Protein adalah sumber yang kaya asam amino esensial dan merupakan pilihan protein yang luar biasa untuk orang dewasa, anak-anak dan bayi. Dalam bentuk murni, protein Whey mengandung sedikit atau tidak ada lemak, laktosa dan kolesterol. Meskipun protein whey sebagian besar dianggap berguna dalam hal membangun otot, Anda akan terkejut untuk mengetahui bahwa manfaat melampaui meningkatkan komposisi tubuh. Pada baris berikut, kami telah memberikan informasi tentang manfaat whey protein.
Manfaat Dari Whey Protein :

Asam amino yangterkandung dalam protein whey terbukti penting untuk pertumbuhan otot yang sehat, kuku, kulit dan jaringan ikat lainnya, sehingga membantu dalam meningkatkan komposisi tubuh dan meningkatkan kinerja atletik.
Whey protein sangat membantu untuk perbaikan dan pertumbuhan jaringan otot, terutama diperlukan setelah latihan.
Konsumsi protein whey terbukti bermanfaat bagi atlet untuk meningkatkan tingkat glutathione, sehingga meningkatkan fungsi kekebalan tubuh.
Whey protein adalah sumber yang kaya asam amino esensial, leusin, yang memainkan peran yang dominan dalam mempromosikan sintesis protein otot dan pertumbuhan otot.
Protein whey berguna untuk pasien kanker juga. Selama menjalani kemoterapi atau radiasi, pasien sering menghadapi kesulitan dalam memiliki diet gizi seimbang, sehingga menurunkan berat badan atau menghadapi kekurangan gizi protein kalori.
Whey protein mudah untuk dicerna dan sangat lembut untuk sistem dan dengan demikian, membuat pilihan protein yang sangat baik.
Karena protein whey memiliki lemak relatif kecil, laktosa dan kolesterol, jenis ini bermanfaat untuk pasien yang didiagnosis dengan diabetes, terutama tipe Whey Protein membantu tingkat kontrol glukosa darah dan efektif dalam hal pengelolaan berat badan juga.
Penelitian menunjukkan bahwa protein whey mengandung sejumlah komponen yang ditemukan dalam ASI manusia. Ini adalah bahan kunci yang ditemukan di semua susu formula. Bagi mereka yang tidak dapat menyusui anak mereka, susu formula, yang mengandung protein whey adalah pilihan terbaik untuk dieksplorasi.
Bagi orang tua, konsumsi protein whey membantu mencegah keropos tulang. Diet, kaya whey protein, akan membantu menjaga tulang dan otot sehat dan kuat.
Sementara memulihkan diri dari luka dan sayatan bedah, tubuh kita membutuhkan banyak protein. Karena kaya dalam isi, whey protein adalah pilihan yang paling disukai.
Manfaat lain yang efektif whey protein adalah membantu dalam mendukung berat badan yang sehat, sebagai penekan nafsu makan dan otot meningkatkan program gizi.
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Seputar creatine

Ada yang mengatakan fungsi creatine adalah untuk tenaga dan daya tahan, namun ada juga yang mengatakan bahwa fungsi creatine adalah pengeringan otot. Sebenarnya apakah fungsi creatine itu?

Creatine hubungannya ke volumizing cell, pembesaran sel (tentunya sel otot). Creatine akan berefek optimal kalau diimbangi dengan konsumsi karbohidrat tinggi. Sementara konsumsi karbohidrat tinggi bertentangan dengan konsep pengeringan otot. Itulah sebabnya banyak yang bilang pada fase cutting (pengeringan otot), jangan mengonsumsi creatine karena percuma saja. Jika melihat konsep kerja creatine, pernyataan itu betul. Tapi jangan lupa, creatine diproduksi juga oleh ginjal. Jadi hati-hati mengonsumsinya, jangan lupa minum banyak air, karena kalau tidak bisa terbentuk kristal di dalam ginjal.

Apakah efek negatif dari mengonsumsi creatine secara rutin? Berapa butirkah standar pemakaian/pengonsumsian amino dalam sehari?

Jawaban 1:
Creatine berlebihan, akan kurang bermanfaat kalau kurang berolahraga. Seperti tipe protein lain, creatine sintesis (monohydrate) sebaiknya diimbangi dengan minum air putih yang banyak. Creatine ditemukan dalam daging dalam jumlah sedikit. Seperti tipe ‘protein’ lain, pengonsumsian air putih diharapkan agar kerja ginjal tidak terlalu berat. Terutama ketika tidak berolahraga.

Ada periode pemakaian dari Creatine, 1 minggu loading dan 4 minggu maintaining. Dan 2 minggu berikutnya rest. Kemudian dimulai siklus loading lagi, begitu seterusnya. Takaran disesuaikan dengan manual di boxnya.

Creatine sintesis masih dikatagorikan “sangat aman dikonsumsi” oleh atlit maupun umum. Cuma memang harganya lumayan mahal.

Untuk standard amino, seperti kebutuhan protein untuk binaraga 2 gram/hari per kg berat badan. Whey protein, BCAA biasa disebut amino juga. Mungkin yang biasa disebut amino adalah BCAA ini

Jawaban 2:
Efek negatif dari creatine tidak ada, kecuali Anda minum 30 gram creatine sehari (6 sendok teh) dengan minum air putih hanya sejumlah 1 gelas. Creatine itu berasal dari sumber alami, daging-dagingan juga mengandung creatine, jadi jangan jadikan suplemen itu setara dengan OBAT, kalau orang sehat minum obat itu tidak boleh, karena pasti ada efek samping, tapi orang sehat minum suplemen boleh dan malah akan membantu performa secara keseluruhan.
Amino itu unsur pembentuk protein, daging ayam ada proteinnya, pasti ada aminonya, jadi seberapa banyak boleh makan ayam dalam sehari? Berapa saja boleh, tidak ada batasan, sesuaikan kebutuhan saja, misalnya Amino 2002, kadar amino per tabletnya 2000 mg per butir, itu artinya mengandung protein siap serap sebanyak 2 gram per butir, kalau memang lagi membutuhkan protein tambahan untuk pembentukan otot, minum sehari 10 pun tidak masalah, bahkan untuk seorang atlet seperti Komara Dhita Yana (Atlet Ultimate Nutrition) dia rata-rata makan sehari amino 25 butir (tergantung kebutuhan) dan nilai proteinnya pun baru 50 gram protein (setara dengan 200 gram daging ayam). Yang penting sesuaikan kebutuhan saja. Amino adalah protein siap serap, bagus untuk menjadi bahan baku pertumbuhan otot, mungkin jika Anda perlu patokan standarnya, 3 kali sehari 3 tablet sesuai petunjuk di kemasan, 3 tablet di pagi hari sebelum sarapan (untuk langsung memberi otot bahan baku), 3 tablet sebelum latihan (untuk memberikan gizi dan mencegah pembakaran otot menjadi energi saat latihan), dan 3 tablet langsung sesudah latihan (untuk memberikan gizi bagi otot untuk pemulihan dan pembangunan sel otot baru).


Bagaimana jika memakai creatine, tapi latihannya tidak terlalu intens, sehari latihan sehari istirahat?
Pakai creatine juga baik karena akan meningkatkan power saat berlatih. Perhatikan baik-baik saran pemakaian yang ada pada botolnya untuk memperoleh hasil maksimal. Latihan 3 kali seminggu sudah cukup. Tinggal bagaimana mengatur nutrisi (pola makan dan diet), program latihan dan istirahat (otot berkembang di luar gym).

Tapi kalau mau meningkatkan power bukan makan creatine, karena tiap mol creatine hanya menyediakan 2 mol ATP (kira-kira 292 kkal). Nah bandingkan dengan kalau Anda makan nasi banyak-banyak biar glukosa darah Anda naik. Karena tiap mol glukosa menghasilkan 8 mol ATP (dari proses pemecahan glikogen menjadi glukosa)

Saya baru 3 bulan latihan, selama latihan saya meminum L-Men sebelum latihan, dan malam hari menjelang tidur, selama itu ada sedikit perubahan, berat badan saya bertambah sedikit, selama ini saya mau menggunakan Amino dan Cretine, tetapi saya tidak tahu apa itu Amino dan Creatine itu sendiri, yang ingin saya tanyakan:
1) Apa sih Amino dan Creatine itu sendiri??
2) Kegunaan Amino dan Creatine??
3) Kapan waktu menggunakannya??
Kalau Anda mau memakai amino dan creatine, pemakaiannya boleh diatur sebagai berikut:

Creatine dan amino sebelum latihan. Sesudah latihan (sesegera mungkin) minum L-Men dan amino. Perhatikan kebutuhan simple carbobhydrat tubuh Anda. Pedomannya 1 gr untuk setiap BB hanya pada masa post work-out. Tambahkan juga anti-oksidan (vitamin C dan E ) untuk mengantisipasi radikal bebas yang banyak dilepas tubuh saat berlatih.

Creatine tujuannya untuk meningkatkan power latihan dan amino adalah protein yang sangat dibutuhkan untuk mengganti sel-sel tubuh yang rusak (a.l otot). Perhatikan petunjuk penggunaan creatine yang tertera pada botolnya. Jangan digunakan terus-menerus tetapi harus direcycle.

Kalau ingin mendapatkan penjelasan lebih lengkap tentang Amino dan Creatine beserta fungsinya, dapat Anda baca di artikel pada blog ini.

Apa yang dimaksud atlet binaraga natural. Apa yang selama pembentukan tubuhnya tidak menggunakan segala macam suplemen? Apa saja yang termasuk di dalam kategori steroid? Apakah creatine termasuk di dalamnya?
Atlet binaraga natural adalah seorang atlet yang mengandalkan 3 aspek kedisiplinan yaitu istirahat, latihan dan pola makan. Binaraga natural bukannya tidak memakai suplemen, melainkan tidak memakai steroid maupun drugs-drugs ilegal lainnya. Jadi ada suplemen atau nutrisi yang tidak boleh dilupakan. Dari suplementasi ini orang-orang biasanya salah mengartikan suplemen/nutrisi itu sebagai suatu obat-obatan perangsang (anabolic steroid). Padahal suplemen itu memang sangat berbeda dengan yang kita kenal. Kalau steroid itu tidak ada hubungannya dengan suplemen-suplemen yang beredar dipasaran. Dasar dari suplemen itu adalah sumber-sumber makanan tambahan dalam bentuk instan, memiliki nilai lebih dari segi protein (pembangun otot), dll yang diperlukan tubuh. Sedangkan untuk steroid merupakan bahan-bahan kimia (drug), yang memang dengan mengonsumsi steroid (baik itu disuntikkan atau dimakan) pertumbuhan otot jauh lebih cepat bahkan super cepat tapi sangat banyak pula efek sampingnya yaitu gagal ginjal, kanker darah, dll.

Creatine, amino, whey, dll itu adalah suplemen natural. Creatine sendiri bukanlah steroid, namun memiliki sifat anabolic. Sampai saat ini creatine masih dianggap bukan drugs oleh berbagai federasi binaraga karena juga terdapat dalam daging merah, walaupun keberadannya dalam jumlah banyak cukup mengundang kontroversi sesama dokter spesialis gizi dan makanan. Drugs yang sering dipakai utk mempercepat pertumbuhan sel otot adalah GH, EPO, kokain, kadeine, dan anabolic steroid.

Yang masih belum jelas adalah dari dua kategori yang dilombakan, baik itu natural maupun yang profesional (Mr. Universe), apakah keduanya diakui oleh satu Federasi binaraga, atau memang beda federasi, sehingga walau membahayakan jiwa, tapi pemakaian drugs untuk mencapai hasil maksimal dengan target Juara Mr. olympia masih disahkan, apakah setiap kontes Mr. Olympia setiap peserta tidak melewati tes urine? Pernah Milos Sarcev binaraga profesional masuk UGD karena mau menyuntik drug untuk memperbesar tangan akhirnya meleset ke pembuluh darah dan dia koma, walau selamat tapi dia harus kehilangan 25 kg bobot nya. Sampai sekarang cukup banyak atlet-atlet binaraga yang memakai drugs seperti kokain dan zat-zat anabolic steroid lainnya.

Saya baru ke Gym lagi, tapi sempat berhenti 2 tahun dan sekarang sudah berjalan 1 bulan. Dalam 1 bulan ini saya mengonsumsi whey protein dan hydroxycut untuk fat loss. Lumayan, dalam 1 bulan dari 72 turun 69 kg, cuma perut saya tidak mengecil. Lalu rencana saya mau mengonsumsi creatine untuk memperbesar massa otot. Apa boleh? jika tidak, creatine apa yang merknya bagus dan bagaimana cara mengonsumsinya?
Mengonsumsi hydroxycut tujuannya untuk membakar lemak yang ada dalam tubuh. Namun untuk mengurangi lemak dalam tubuh terutama yang ada pada perut, tidak cukup dengan hydroxycut tapi harus diimbangi dengan cardio dan pola makan bersih. Artinya menghindari makanan berlemak, manis, asin dan nasi.

Anda bisa melakukan diet tanpa makan nasi, gorengan, manis dan asin selama 3 bulan penuh. Dibantu dengan hydroxycut dan cardio setiap hari selama 1 jam ( sepeda statis, treadmill dan renang), mungkin berat dan perut akan susut.

Jika telah masuk masa pembentukan, lakukan latihan beban dengan tetap minum seperti hydroxycut bahkan Thermonex (lemak yang dibakar dirubah jadi tenaga) ditambah suplemen Amino (mempercepat recovery), Glutamine (mengembangkan otot) dan Whey Protein (memperbaharui otot yang rusak). Tidak disarankan mengonsumsi Creatine yang bisa menambah power. Sebab Creatine efeknya maksimal, kalau diminum dengan minuman manis dan makan karbohidrat, akibatnya badan sulit kering alias berlemak.
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Top 15 Tips for Building Muscle

1. Genetics are important. If you ever could, you would choose your parents well. The ability to pack on muscle is at least partly determined by genetics. However, starting from a low base you can always improve your body shape. Being male and young also favors muscle building.

2. Train with high volume and medium intensity. "Volume" is the quantity of sets and repetitions you do and "intensity" is how much weight you choose. For each weight training exercise set, perform 10 to 15 lifts with less than a minute break between sets. Lactic acid causes that burning sensation in muscles when you exercise intensely and this appears to stimulate muscle growth, perhaps from an increase in growth hormone production.

3. Push each exercise set to near “failure.” Failure means you could not do one more repetition in a set because of fatigue. For a 3-set exercise, you could start off with a heavy weight for 15 repetitions in the first set and then reduce each set by 2 so that your last set is 11 lifts. Even as you tire, you should attempt a maximum effort for each set.

4. Utilize the "big three" weight training exercises. These are the squat, the deadlift and the bench press. They build strength, condition and bulk and should always be included in one form or another.

5. Train three times each week. At least 3 sessions per week should provide sufficient volume of exercise to create a muscle-building stimulus. Experienced trainers may attempt more sessions and novices could start with 2 sessions.

6. Don’t try to train for a marathon and build big muscles at the same time. You can mix cardio and weights -- it makes a great fitness combo -- but at the extremes, the training physiology and biochemistry are contradictory and you will not maximize your results unless you concentrate on one or the other.

7. Eat sufficient for muscle growth. You will struggle to build muscle in a weight-loss mode when you are cutting calories and exercising at the same time. If you must drop your food intake, at least keep your protein intake the same and reduce fat and refined carbohydrates.

8. Cycle food intake during weight loss. If you want to maintain or increase muscle in a weight loss phase, try eating well on the days you exercise -- especially in the hour before and after exercise -- and cutting back strongly on intake for the days you do not exercise. Don't make it an excuse to overeat on exercise days.

9. Measure body fat. Don't be discouraged if your weight does not change much when you train with weights. You may be losing fat and increasing muscle. This is not easy to do at the same time, yet net weight loss or gain is not a good measure of muscle or fat movement.

10. Eat sufficient protein. Even if you train hard, the maximum amount of protein you need for muscle building is about 1 gram of protein per pound of body weight per day. A little more or less will not make much difference.

Protein supplements are not necessary if you eat enough lean protein day-to-day. If you decide to use a supplement drink, whey, soy or even skim milk is suitable. Amino acid supplements are not necessary.

11. Eat sufficient carbohydrate. If you exercise hard and long with cardio, circuits or bodybuilding programs, you need sufficient carbohydrate to fuel your effort and to maintain body stores of glucose. Failure to do this will result in muscle being broken down for protein and then carbohydrate. Low-carb diets are not suitable for this type of training. Depending on the intensity and volume of your training, you may need 2 to 3.5 grams of carbohydrate per pound of body weight per day.

12. Eat some protein before and after you weight train. About 10 to 20 grams of protein consumed about 30 to 60 minutes before you train may help induce a muscle-building effect following training. This is about 1 to 2 glasses of milk or equivalent supplement drink such as whey or soy protein.

Consume the same amount of protein (20 grams) within 30 to 60 minutes of cessation of training combined with some carbohydrate -- and creatine if you decide to take that.

13. Try a creatine supplement. Although results can be variable for individuals, creatine supplements at about 5 grams per day may enhance your ability to train harder and longer, which may lead to increased muscle growth. Also, a creatine supplement with protein and carbohydrate may have a direct muscle building effect according to recent research. However, for long-term viability and cost, the fewer supplements you use the better. I don't recommend creatine or similar supplements for high school athletes.

14. Get plenty of sleep and rest. Muscle building, recovery and repair occur at rest and during sleep. Ensure you get sufficient recovery. Failure to do so may delay your muscle building efforts and possibly lead to illness and injury.

15. Set reasonable goals, monitor your progress and be patient. The best bodies are the result of hundreds of hours of effort. Start slowly, don’t be discouraged yet don’t expect miracles if the muscle gods are not with you for your body type. The fitness and health you attain will be assets that will stay with you for as long as you keep training.

Before you get too ambitious with advanced programs and exercises, prepare your body with the beginner's strength and muscle training program if you're new to weight training.

Sources:

Weight Training Steps to Success. Baechle R, Earle RW, Human Kinetics, 2006.

Weight Training Steps to Success. Baechle R, Earle RW, Human Kinetics, 2006.

Willardson JM. A brief review: factors affecting the length of the rest interval between resistance exercise sets. J Strength Cond Res. 2006 Nov;20(4):978-84. Review.

Cribb PJ, Williams AD, Hayes A. A creatine-protein-carbohydrate supplement enhances responses to resistance training. Med Sci Sports Exerc. 2007 Nov;39(11):1960-8.

Cribb PJ, Hayes A. Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy. Med Sci Sports Exerc. 2006 Nov;38(11):1918-25.

Lambert CP, Frank LL, Evans WJ. Macronutrient considerations for the sport of bodybuilding. Sports Med. 2004;34(5):317-27. Review.