Fitness Exercises for Men at Home with Busy Schedules

We all know that health and fitness should be a top priority in your life no matter what. After all, you only have one body and the better care you take of it now, the better off you‘ll be later in life. When it comes to working out, that’s often easier said than done. That is why, if you’re a guy, it’s important to find Fitness Exercises for Men at Home with Busy Schedules. Then there is no wasting time going to the gym and you can use the excuse “There are no good Fitness Exercises for Men that can be done at home”. Despite your best intentions to keep a consistent workout schedule, we all know there are many excuses such as, I am too busy, I am on vacation, and I am too sore, too tired, and unmotivated.

We all know that health and fitness should be a top priority in your life no matter what. After all, you only have one body and the better care you take of it now, the better off you‘ll be later in life. When it comes to working out, that’s often easier said than done. That is why, if you’re a guy, it’s important to find Fitness Exercises for Men at Home with Busy Schedules. Then there is no wasting time going to the gym and you can use the excuse “There are no good Fitness Exercises for Men that can be done at home”. Despite your best intentions to keep a consistent workout schedule, we all know there are many excuses such as, I am too busy, I am on vacation, and I am too sore, too tired, and unmotivated.

Enough with the excuses because there is a way to incorporate Fitness Exercises for Men At Home with Busy Schedules.

1. Embrace shorter workouts:

You don’t need to spend hours working out to stay healthy and fit. If you use programs that incorporate high intensity interval training (HIIT), you can get stronger, more fit, and in the best shape ever in as little as 30 minutes. Checkout P90X3, Insanity Max30, 21 Day Fix or 21 Day Fix Extreme and you will see how that can happen. These At-Home workouts are short and sweet.

2. Create a ritual:

To create a habit you must create a ritual around the new habit. Staying with an exercise routine is no different.

Here is an example of Fitness Exercises for Men At Home with Busy Schedules Routine: Workout first thing in the morning before you go to work. Create a ritual where every morning you get up, eat a small breakfast while listening to your favorite music to get you pumped up, take the dog for a quick stroll around the block, then work out, make a nutrition shake or recovery shake, shower, and drive to work.

If you consistently make this a part of your morning routine, eventually you will not think twice about it. It will just come naturally to you.

FITNESS EXERCISES FOR MEN AT HOME WITH BUSY SCHEDULES

3. Schedule it in your calendar:

Make your workout as important as you would any other appointment. If you use Beachbody Fitness Programs they all come with a Calendar so you know exactly what workout and what exercises you will be doing. You can simply transfer this schedule into your calendar each week.

4. Commit for 30 days:

Many people have a hard time with long term commitments when it comes to exercise. This is where you look at committing to 21 or 30 day programs. Thebest Fitness Exercises for Men At Home with Busy Schedules that fit into these time frames are 21 Day Fix or 21 Day Fix Extreme. If you want more than 21 days then you can commit other at home programs, but just focus on each 30 days as its own regimen.

The key is to commit to the habit and doing that habit consistently.

5. Choose a Program that has Progressive Fitness Exercises

When you first start working out consistently, it is important that you have a high quality program that provides fitness exercises that are designed with the proper progression. This will keep you on track, improve your fitness levels, and help keep you from injury. The highest quality and proven programs are by Beachbody.

FITNESS EXERCISES FOR MEN AT HOME WITH BUSY SCHEDULES

Start with the steps above and you will be more likely to succeed in the long run. Get rid of your excuses! There are many Fitness Exercises for Men at Home with Busy Schedules that will create great results. You just need to pick one and start.

http://www.gettingfittogether.com/fitness-exercises-for-men-at-home-with-busy-schedules/#!35

Signs Your Workout Program is Working

We know that when we exercise we perform everyday tasks better, our health is improved, and we feel better. So the question is, how do you know if your workout program is working for you? What are the Signs Your Workout Program is Working?

That is actually a funny subject. The Signs Your Workout Program is Workingare actually opposite of our intended goals. The signs are soreness, feeling slow or even sluggish, and feeling hungry.  While these signs may seem like negatives, we actually want these signs. These are clear Signs Your Workout Program is Working.

So the key is to embrace programs that are designed to push you just enough to make you sore, sluggish,  sluggish, and hungry. Programs lacking this threesome don’t provide you an incentive to get in top shape. When you push your body above its normal output, even it is it barely there, and you keep it there over time, you will yield improvements.

SORENESS

Soreness is the first Sign Your Workout Program is Working. Soreness is the easiest symptom to understand. Most of us have been sore one time or another. Soreness happens when we do something physically that our bodies are not accustomed to doing. It can happen from doing yard work, to a pickup game of basketball, or spending hours at a theme park walking around. When you push your body beyond what you do in normal day-to-day activity, you can get sore.

SIGNS YOUR WORKOUT PROGRAM IS WORKING

Muscle soreness comes from the breakdown of fast-twitch muscle fibers. Our bodies have both slow-twitch and fast-twitch fibers. Slow-twitch fibers have a low recruitment factor. This means they get fired up during low outputs. Fast-twitch fibers have a high recruitment factor. This meaning it takes something more intense to get them going. An example would be when you pick up your water bottle to take a drink, this requires the use of the slow-twitch fibers. When you jump up out of your chair and run to the front door you involve fast-twitch fibers.

Fast-twitch fibers are repaired more slowly than slow-twitch fibers (i.e you don’t get tired from lifting your bottle of water, but you would get tired if you had to sprint to the door all the time).

Hypertrophy means muscle growth. Muscle growth is part of a well rounded and varied training program. The greatest change in the body involves body fat loss and muscular gains. The quickest way to lose body fat is to gain more muscle. To create hypertrophy, you need to overload your muscle fibers progressively to keep breaking them down. As you become healthier this threshold will change. When you utilize progressive weight or resistance programs, you will get sore. Programs that switch between muscle groups cause muscle confusion and avoid plateaus, so you keep making progress. The most comprehensive and well-designed programs that supply no shortage of muscle confusion and progressions are Beachbody Programs.

SLOW AND SLUGGISH

The second Sign Your Workout Program is Working is when you feel slow and sluggish. This is the hardest condition to conceptualize but the easiest to explain. Remember that hypertrophy means your muscles are growing. When your body is growing it has to adapt to the growth.

Just because a muscle is large does not mean it is strong. It takes training to create those gains in size and in strength. The best gains are realized from a combination of low repetitions, high repetitions, eccentric and isometric movements, as well as agility, cardio and plyometric movements. These all teach the muscles to operate at a higher efficiency.

When you use programs that mix the various exercise types, your muscles are learning and growing, which means you will experience times when you feel slow or sluggish. Typically you will experience slowness and sluggishness most in the first four weeks of the program,  the training phase. If you don’t feel these symptoms during this time, you are not pushing yourself hard enough and need to ramp up your training. This should be the same when you start a new program, or repeat a program. On the other hand, if the feelings of slowness or sluggishness persist beyond four weeks, you may be overdoing it and risk overtraining.  You must work to find a balance.

HUNGRY

Hunger is final Sign that Your Workout is Working. Do you typically feel hungrier when starting a new program? Well, in some cases the reason can be somewhat obvious. If you are trying to lose weight and start a nutrition plan that is portion controlled and contains foods your body isn’t necessarily use to, it takes time to adapt, especially if you leaned toward a lot of high fat and sugary foods. The body will make you feel hungry as you are weaning yourself off these foods because it is craving them. No different than a drug addict wanting more drugs, the body for a time will crave the types of food you used to feed it.

You may also feel hungry even when your body has passed the cravings stage. This happens because the body needs nutrients to properly repair and grow. It is very difficult to provide through normal nutrition everything your body needs when you are under the type of duress a good progressive workout program creates. You can try, but you are not going to be able to feed your body what it needs through food without overeating. With overeating, you wouldn’t be able to put those calories to use, and some may get stored as fat.

The answer to the greater nutritional needs when you are working your body hard is supplements. When your body needs to be fed the appropriate nutrients, supplements should be your best friend. High quality supplements have very few calories and a lot of very well balanced nutrients, plus some supplements have targeted nutrients, which means they’re designed for nutrient efficiency.  The best solution is to utilize a nutrient dense total nutrition shake like Shakeology, and high quality performance nutritionals like the Beachbody Performance Nutrition Line. When you want above average results, you need above average supplements.

http://goo.gl/87I76i

Creating a Plan for Weight Loss Success

Creating a Plan for Weight Loss Success doesn’t have to be difficult or hard. Even if you choose to implement just one or two suggestions as you get started, and then add more down the road you will be on your way to weight loss success. If you do this you will be Creating a Plan for Weight Loss Successand well on your way to a healthier lifestyle with positive changes.

Here are six suggestions for Creating a Plan for Weight Loss Success.

MAKE A MEAL PLAN, SHOP FOR THE MEAL PLAN, AND PREPARE THE MEAL PLAN

This is very important. This doesn’t mean just make a plan for just the next two or three meals. This means creating a one to two week meal plan that will keep you focused. Whether you plan for one or two weeks depends on how often you want to shop

Yes, planning is necessary! Most people who are lean, healthy, and athletic stick to a meal plan for 90% of their meals. Your meals should be balanced with lean proteins, whole foods, fruits, and vegetables. If you do this consistently the other 10% of the time you can cheat a bit.  You will be able to step off the plan and eat what you want for that day or meal.

SAMPLE MENU FOR ONE DAY:

Breakfast – 2 eggs, ¾ cup cooked steel-cut oatmeal, 1 small apple or a cup of berries.

Snack – Shakeology Total Nutrition Shake

Lunch – 4-6 oz of Grilled chicken or salmon, 1- 2 cups of asparagus with 1 tsp of lemon olive oil

Snack – 1 cup of raw vegetables and 2 tbsps of hummus

Dinner – 4-6 oz grilled steak, chicken or fish, ½ of a sweet potato or ½ cup cooked lentils, 1 cup of your favorite vegetables, and 1 cup of fruit for dessert or a snack later.

If you can keep a schedule similar to this, 90% of the time with the slight variations in your food choices, you will be on the road to success.

If you struggle with portion control and/or developing a meal plan then take a look at the Portion Fix Program from Beachbody. This program gives you an amazing meal plan with color coded containers of different sizes by food group so you always know you are getting the right foods in the right amounts.

SUPPLEMENTING YOUR NUTRITION

Many people think supplementation means simply drinking a protein shake. That is actually farthest from the truth.  You could drink protein shakes until you are blue in the face and it will not benefit your body if you aren’t providing your body with total nutrition and if your body has nutrient deficiencies. Guess what? We all have nutrient deficiencies at times.

The most important factor to keep in mind when choosing a total nutrition shake is that the nutrients are provided by whole natural foods. Many shakes claim this, but it often is not the case. The cleanest and most nutrient dense shake that is highly recommended is Shakeology, with more than 70 healthy ingredients in one glass. Shakeology also helps build and repair muscles, reduces hunger and cravings, helps maintain healthy blood sugar levels, supports brain function and improves alert thinking, reduces anxiety, and promotes healthy skin, nails, and hair. The list of benefits goes on and on.

PARTICIPATE IN 25-40 MINUTES OF FUNCTIONAL TRAINING/EXERCISE 5-6 DAYS PER WEEK.

Choose an exercise program that you enjoy. The best part is you can make this happen at home and you do not need any big equipment, so there is no need to take an hour to drive to and from the gym,. Depending on what program you choose, you may only need you body weight, a resistance band or two, or  maybe a few dumbbells. Think about it! Get results with workouts that are only 25-40 minutes a day, you don’t have to drive anywhere, and use little to no equipment. Sounds like a dream come true, but it is actually reality. The best programs that fit into this category are Beachbody Programs. Check out the Challenge Packs that are offered for all fitness levels.

Make sure when you purchase your challenge pack that you enter the Beachbody Challenge, take before and after pictures, measurements, and weigh-ins because you can win daily, monthly, and quarterly CASH Prizes, plus have a chance win $100,000.  Oh, and you get a FREE T-Shirt when you finish the program, and a FREE Coach that can help you obtain your goals.

SMART GOALS!

SMART Goals, are goals with a plan! Most of the time people just pick a goal, and then wonder why they failed.  Reason is…”A Goal without a Plan is just a Wish” – Larry Elder.  

You must sit down and write out a minimum of 3 goals using the SMART method and then make an action plan. SMART stands for S=Specific, M=Measurable, A=Attainable, R=Realistic, T=Time Accountable. If you are starting with a 21 day program or working on a program that you committed to for 90 days or more, you definitely can benefit from specific goals. Write down EXACTLY what you want to accomplish for the outcome goals (i.e. Outcome Goal = Lose 10 Pounds), and exactly what actions you have to take for the process goals (i.e. Process Goal = Exercise daily). To take it one step further you can make it into a contract with yourself as well.  Hang your written goals, process, and time destinations where you can read them every day as a reminder and motivator.

PROFESSIONAL PROGRAM AND ACCOUNTABILITY

Winging it or going alone rarely works. Your best chance for success is when you follow a professionally designed, structured and proven workout and nutrition program, whether created by an experienced personal trainer and nutritionist or through a premium at-home program.

Support and accountability are keys to your success, and can come from different sources. Typical support comes from one or more of the following:

• Nutrition buddy
• Workout partner
• Fat loss accountability buddies or group
• Personal Fitness Coach
• Personal Trainer
• Nutritionist

Research has shown that having someone review what you are doing and staying in contact on a daily basis increases your chance of success. Another study found that when people are in an online accountability group or forum they were more likely to reach their goals in a shorter amount of time.  

BELIEVE IN YOURSELF

You have what it takes to reach your goals. All of us will have struggles and failures, that’s just part of the journey.  The thing you need to keep in mind is that little setbacks and failures don’t mean you are not going to reach your goal,rather that you simply need to learn from that moment, evaluate what you have learned, and apply it to a new action so you won’t repeat what didn’t work. Exercise, like life, is about learning and growing.

Remember when you create and implement your own plan for Weight Loss Success to challenge yourself, and have fun. The results will come.

http://www.gettingfittogether.com/creating-a-plan-for-weight-loss-success/#!35

Music May Help Your Exercise Results

http://www.gettingfittogether.com/music-may-help-your-exercise-results/#!35

Music May Help Your Exercise Results because it has a very powerful effect on the brain. Studies have found that certain songs can stimulate memory and emotions. The studies have also found that both  reactions may also be directly linked to the lyrics.

If music can make you feel certain emotions, is it possible that Music May Help Your Exercise Results? Absolutely! A study done at Fairleigh Dickinson University followed a group of moderately obese women for six months. Half could choose their music when working out, and half could not listen to music. The women that listened to music lost an average of 16 pounds, and were much more likely to adhere to their workouts. The women who could not listen to music lost an average of 8 pounds, and were only 68% (as compared to 98%) adherent to their exercise routine. Though the numbers aren’t dramatic, the results are still significant.

From this study you can say Music May Help Your Exercise Results. We also may say that music is effective at distracting the participants from the negative elements of exercise, such as muscle fatigue, heavy breathing, and sweating. Music also helps the time go by. Since music is typically associated as pleasurable, listening to music when you exercise may stimulate the brain onto pleasurable thoughts.

MUSIC MAY HELP YOUR EXERCISE RESULTS

Another study, published in the Scandinavian journal of medicine and science in sports, studied a small group of male cyclists and found that the degree of effort they exerted correlated with the speed of the music to which they listened. You may have noticed this when you are taking a spin class, or biking and running outside.

The correct Music May Help Your Exercise Results by setting the pace, and making you push yourself a little harder without even noticing.

Since Music May Help Your Exercise Results, here are some music suggestions when doing cardio, lifting weights, or practicing yoga.

CARDIO EXERCISE

Brunel University professor Dr. Coastas Karageoghis discovered that when runners listened to music they liked, their performance increased up to 15%.

What type of Music May Help Your Exercise Results when doing cardio? Cyclers could start with songs with 100–120 beats per minute (bpm). Runners could start with songs 150–170 bpm depending on your pace. Dial the tempo up or down to find what works best for you. That is why CIZE It Up is such a great program. You are exercising and don’t even really think about it because of the music and the moves. Your brain is engaged and you are moving and grooving.

WEIGHT LIFTING

When weight lifting you want music that’s more intense and invigorating. Another key factor in your choice is to choose music with lyrics that get you and keep you pumped up. A study from York St. John University found that when listening to music with uplifting lyrics, participants were able to hold a 2.4-lb. weight out in front of them for 10% longer. P90X and other weight training programs often have music that is set to 128 bpm. This type of music will keep you in a rhythm for lifting.  You also don’t want music that is too fast either. This could cause you to move too quickly, and the distraction could cause injury.

STRETCHING, BALANCE WORK, AND YOGA

Cool downs or programs like yoga call for slower music. This more moderate rate allows the heart rate to sync with the body for proper stretching. When you are trying to relax, you want to decrease the amount of beats in the music below 120 bpm. When doing meditative type yoga or stretching, you want to bring it down even more and use songs that are between 60–90 bpm.

No matter what songs, genres, decade, or source of music you select, just remember Music May Help Your Exercise Results if you choose well. So find your favorite songs that fit each style of exercise and bring on better results.

http://www.gettingfittogether.com/music-may-help-your-exercise-results/#!35

Should Artificial Sweeteners be a Concern for My Digestion?

This article was eye opening to me. Artificial sweeteners may actually affect the composition and function of your gut’s microorganisms. If you use artificial sweeteners check this out...

http://www.gettingfittogether.com/should-artificial-sweeteners-be-a-concern-for-my-digestion/#!35

The use of artificial sweeteners in drinks and food has risen over the past decade. This should be cause for concern, and we need for people to become educated. Should Artificial Sweeteners be a Concern for My Digestion should be a question on your mind? These sweeteners seem to cause gut bacteria to begin the body to create a glucose intolerance, which in turn can lead to metabolic disease. Both glucose intolerance and metabolic disease are significant markers for obesity and diabetes.

Thought Artificial Sweeteners have been long promoted as aids to weight loss and diabetes prevention, they are not something the body likes. Artificial sweeteners may actually affect the composition and function of your gut’s microorganisms. This happens because the artificial sweetener begins disturbing the gut’s microorganism balance and hastening metabolic changes.

Researchers have long puzzled over why non-caloric artificial sweeteners do not seem to assist in weight loss, and many studies have suggested they may even have an opposite effect. One study shows done by department of immunology at Weizmann Institute of Science, Israel, shows that artificial sweeteners, even though sugar-free, have a direct effect on the body’s ability to utilize glucose. This is scary because Glucose intolerance has generally thought to occur when the body cannot cope with large amounts of sugar. Though this study shows the same results from artificial sweeteners.

SHOULD ARTIFICIAL SWEETENERS BE A CONCERN FOR MY DIGESTION?

Personalized Nutrition Project, completed the largest human trial to date to look at the connection between nutrition and microbiota. They uncovered a significant association linking self-reported consumption of artificial sweeteners, personal configurations of gut bacteria and the propensity for glucose intolerance. They next conducted a controlled experiment, asking a group of volunteers who did not generally eat or drink artificially sweetened foods to consume them for a week and then undergo tests of their glucose levels as well as their gut microbiota composition. The findings showed that many had begun to develop glucose intolerance after one week of artificial-sweetener consumption. Therefore it is believed that certain bacteria in the guts of those who developed glucose intolerance reacted to the chemical sweeteners by secreting substances that then provokes an inflammatory response similar to sugar overdose, promoting changes in the body’s ability to utilize sugar.

Our individual mix of gut bacteria is a huge factor in determining how the food we eat affects us. If we are eating a lot of artificial sweeteners, colors, ingredients and more we are destroying our gut. When these organisms are destroyed, it effects our other systems and throughout our bodies. Which in turn creates the tendencies to develop other disorders that they were designed to prevent. This is why it is important to seek out whole food supplements, and clean eating nutrition plans.

When you provide your body with real foods, whole food nutritional supplements, balanced nutrition and proper exercise your body will work better at keeping your gut’s microorganism levels where they should be.

Carbs Before a Workout: Can It Help?

http://www.gettingfittogether.com/carbs-before-a-workout-can-it-help/#!35

While a popular belief is that carbs are the enemy, it’s just not the case, especially when it comes to working out. Carbs Before a Workout: Can it Help? In fact pre-workout carbs can help, and if you’re looking to improve your athletic performance, they’re a potent ally.
Fat is not the only macronutrient used for fuel, carbs are a primary source as well. Providing your body with proper carbohydrates will fuel your body through exercise, as well as aid in recovery and muscle gains. The body stores both fat and glycogen for fuel sources. Glycogen is stored in lower quantities. Low-to-moderate levels of exercise will utilize fat as fuel, but exercising at higher levels of intensity causes the body to shift its energy source from fat to glycogen. That’s one reason regularly including proper carbohydrates in your diet is an essential part of athletic training.

CARBS BEFORE A WORKOUT: CAN IT HELP?

“Carbohydrates are…the main fuel source to ingest for optimal recovery allowing for high volumes and intensity of training in subsequent bouts,” writes Dr. Jon Bartlett, Ph.D. College of Sport and Exercise Sciences at Victoria University in Melbourne.

Carbs Before a Workout: Can It Help? Yes it can if it is a carb source that will provide proper energy levels versus a spike and later drop in energy. The three main sources of carbohydrates are starches, sugars, and fiber. If you eat a lot of starches and sugars, you get the spike and drop in energy. If you eat more complex carbs mixed with some more starches or grains you will get a more even energy expenditure. When you eat carbs your body stores glycogen for energy use.

When you exercise, your body uses these energy stores and the glycogen is pulled into the muscle to be used as fuel. If you are not getting high quality carbohydrates for fuel your levels will be low. If your levels are low, this will create low energy. For an example, if you’ve gone on a long bike ride or a long run or pushed through a long exercise class and suddenly lost your energy or felt like you hit a wall, you’ve experienced what it feels like to have depleted your available glycogen stores.

In research, Van Loon found that simply eating carbs during exercise can help delay when you might hit that wall. A review by the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine showed that consuming carbohydrates prior to and during exercise “has been shown unequivocally to extend endurance performance.”

HOW MANY CARBS DO YOU NEED?

The body cannot store glycogen in large quantities. If you are consuming the proper calories within your daily nutrition you could do about 90 minutes of hard effort on your glycogen stores. The nice thing is your body can replenish this store fairly quickly and easily. Plus, as you get fit, your body becomes more efficient at storing and utilizing glycogen.

So the real answer to Carbs Before a Workout: Can It Help, is yes if in the right amount. It varies based on the exercise that is being done. The recommendation is typically 30-60 grams per hour of exercise (up to two hours). Go beyond two hours, and you might need to up it 60-90 grams.  It really comes down to the need for balance to provide the most efficient energy

SO HOW DO YOU CREATE THAT BALANCE?

Carbs Before a Workout: Can It Help? This may become a balancing act. It is about choosing high quality foods and/or supplements that provide real food carbohydrate sources in the proper ratios to keep the energy levels and recovery optimal for performance. For some this can be hard if there is not a great understanding in how to balance food to make this happen. So the suggestion is to eat balanced meals but also supplement with high quality supplements that already have the balance created for you. One of the best nutritional supplement lines on the market is the Beachbody Performance Line. This line provides high quality pre-workout, during workout, post workout, and night recovery that will truly give you that edge to take your workouts to the next level.

Here is the thing, if you are working out regularly, ignore the headlines suggesting you need to go low-carb. Carbs Before a Workout: Can it Help Your Workout? YES IT CAN! If you give your body the fuel it needs, keep a clean portioned nutrition plan, use high quality supplements you’ll feel better during your workouts and be more likely to see results if you do.

http://www.gettingfittogether.com/carbs-before-a-workout-can-it-help/#!35

BEST SUPPLEMENTS FOR MUSCLE GAIN

Are you trying to build muscle, but not seeing results you want? Read on for the Best Supplements for Muscle gain!

You can flip through magazines or stroll through most brick and mortar supplement stores or online supplement stores and you see tons of supplements pitched in every possible way to make their supplement seem like the best for Muscle gains. Many of these supplements may provide results for most people, but not all supplements are created equal. To get the greatest Muscle Gains you need to know the Best Supplements for Muscle Gains. There are a number of supplements that show the greatest benefit and the most return across the board. The key is using the highest quality. The more pure the formula, the better your body will assimilate the product for proper muscle gain.

HERE ARE THE BEST SUPPLEMENTS FOR MUSCLE GAIN…

CREATINE

Creatine is a naturally occurring substance within muscle cells. Approximately 95 percent of the body’s creatine can be found around the skeletal muscle tissue. The remainder is stored throughout the rest of the body. Creatine may help increase the pace of muscle growth.

This naturally occurring metabolite has been reproduced as Creatine monohydrate for dietary supplement purposes. It’s used for cellular energy production and modulation. As with all things, the quality of the monohydrate can be of poor or high. If you skimp on quality, your results will likely suffer.

The advantages of Creatine supplementation when you consume the purest form possible in the appropriate dosage can be the promotion of lean body mass, increased muscle cell volume, faster post-workout recovery, increased glycogen storage, and an increase in high-intensity muscle performance.

BEST SUPPLEMENTS FOR MUSCLE GAIN

The best and most pure Creatine that we have come across is the Creatine from the Beachbody Performance Nutrition Line. This product is definitely a cut above the rest, and it is NSF Certified. This means athletes from amateur to professionals can use it and will not test positive for any performance enhancing supplement or drug. This is why this is number one on our list of the Best Supplements for Muscle Gain.

BETA-ALANINE

This is number two on our list of Best Supplements for Muscle Gain because it is a naturally occurring non-essential amino acid that comes into the body through foods that are rich in clean protein. The performance enhancement of beta-alanine (BA) is due to its ability to increase intra-muscular levels of carnosine. This increase in beta-alanine through supplementation suggests carnosine levels may be raised by over 60% in as quickly as four weeks.

This increase is significant because during high-intensity exercise our bodies accumulate a large amount of hydrogen which causes our pH to drop (whereby we become more acidic). This acidification (lactic acid) can cause severe fatigue, decrease muscle performance, and shut down the neural drive, which can force muscle failure. By maintaining increased levels of carnosine through BA supplementation you are decreasing the accumulation of hydrogen, resulting in lower acid levels, which subsequently delays muscle fatigue, muscle failure, and aids in decreased muscle soreness.

Additional benefits of beta-alanine supplementation are elevated endurance, improved force output, and improved repeated sprint and fast twitch muscle ability. Beta-alanine also can work synergistically with Creatine.

We are going to go back to the Beachbody Performance Nutrition Line for our recommendation of their Energize Pre-Workout Supplement. Their high quality Beta-Alanine coupled with the purest form of Quercetin that we have seen, truly creates the best Pre-Workout formulation that will keep your muscles firing on all cylinders for the greatest muscle gains.

WHEY PROTEIN

It’s been systematically proven that there are improved performance and muscle gains when protein is consumed post workout. The trick here is to have a high quality protein formulated with the appropriate ratio of nutrient dense carbohydrates. The protein is needed for muscle synthesis but the carbohydrates are needed to carry the protein to the cellular level.

Whey protein supplies the body with protein that helps to jump-start the muscle-growing process. For increased protein synthesis and to improve muscle recovery and restoration, it is best consumed after a workout. Whether the goal is to add lean mass or drop body fat, adding a whey protein supplement post workout will speed the gain and loss process.

Here is the key point to make sure you are getting the right whey-protein supplementation for your post workout shake. Be sure it is the highest and purest quality; you get what you pay for. If you are purchasing a high quality product it will be easily digestible and balanced with the appropriate ratio of carbohydrates. The Recover Protein Shake from the Beachbody Performance Line provides the best of the best. It provides three types of protein (fast, intermediate, and slow release) and is formulated with the proper phytonutrients and carbohydrates to reduce muscle soreness, provide rapid recovery, improve strength recovery, and muscle rebuilding.

BRANCHED-CHAIN AMINO ACID (BCAA)

Another common supplement that is a part of the Best Supplements for Muscle Gain is BCAA’s. Branched-chained amino acids (BCAAs) help improve workout results. There are 20 amino acids in the body, and three are referred to as the BCAAs: leucine, isoleucine, and valine. These are the key amino acids that stimulate protein synthesis and help with protein metabolism.

The body uses BCAAs to help muscles recover by driving nutrients to the muscle tissue. This allows for greater workout recovery, reduces pain from muscle fatigue, and improves metabolic recovery.

There is also some measure of proof that BCAAs can help improve endurance by keeping muscles fueled for longer workouts and distances.

The body will burn off BCAA’s as you work out. Therefore supplementation can help restore what is lost during intense exercise if consumed post workout with proper protein and phytonutrients. This formulation can be found in the Recover Formula we discussed previously. Another great time to provide the body with BCAA’s is before you sleep. The body’s greatest recovery time is at night when you are sleeping. If you consume BCAA’s in conjunction with a slow release protein and phytonutrients prior to overnight recovery it will create greater muscle gains as well. Most companies have yet to develop such a product, yet science has defined this to be a good practice.Recharge from the Beachbody Performance Line is the most complete formula we have seen in this arena.

GLUTAMINE

Our final supplement in our line of Best Supplements for Muscle Gain is Glutamine. It is touted for its ability to slow muscle-tissue breakdown during intensive exercise, and may also improve strength thresholds and elevate endurance.

Taking Glutamine post workout has a number of benefits. These benefits inclue preservation and restoration of muscle tissue which allows for increased fat burning, increased lean mass, and because it feeds into the immune system, more rapid recovery for the body as a whole.

Since we find the Beachbody Performance Line to currently be the best line on the market, you will be happy to know that both the Recover Protein and the Recharge Overnight Protein have optimal levels of Glutamine.

In conclusion we want to remind you that ultimately you can have results without supplements, but the process may be a bit slower. The advice that I give first and foremost is to get your daily nutrition in line first. For this the best nutrition plan that you can use is the Portion Fix Nutrition Plan which uses Portion Controlled Measuring Containers, and can be used in conjunction with the top selling cookbook Fixate, by celebrity trainer Autumn Calabrese. You will be very surprised by how much better your body will respond to your fitness plan when your nutrition is in line. Then if you decide to take the supplements I have recommended, you should see even greater results.

The results you gain from supplementation are going to vary, specifically because each person will have a different workouts utilizing different levels of intensity and length. If your nutrition is in line and you are working out with the utmost intensity, these Best Supplements for Muscle Gains may help you get to the next level.

http://www.gettingfittogether.com/best-supplements-for-muscle-gain/#!35