The Truth about Bodybuilding Supplements: Health Benefits and Drawbacks

Supplement stores are everywhere. Each one sells “muscles in bottles”. Protein powders, testosterone boosters and muscle enhancers competing for shelf space is the norm. In all stores, you’ll find amino-acid packets, energy drinks, protein bars and muscle-building oatmeal. Such supplements are tempting. But do they really work? As an ardent athlete or bodybuilder, we have you covered. This guide dissects the most popular muscle builders. Read on to know what to pick (and ditch).

Testosterone Boosters

Steroids that boost testosterone – a muscle building sex hormone – aren’t that effective.  Lately, supplement makers have come up with natural products that spice things up for men. Tribulus Terrestris is a supplement that’s sold alone or as an ingredient in many testosterone boosters. Marketers claim that Tribulus improves testosterone production and, as a result, increases strength and muscle mass. However, as studies show, taking this herbal supplement causes breast enlargement and lowers good cholesterol.

Keep your cash.

Beta-Hydroxy Beta-Methylbutyric (HMB)

A derivative of the branch-chain amino acid Leucine, HMB – like creatine – boosts quick activities like sprinting and weightlifting. Certain companies make an effective HMB/creatine combination. When combined, creatine and HMB form an outstanding muscle builder. According to researchers, lean gain with (HMB + creatine) is two times that of placebos.

HMB is cool, but little is known about its safety.


Though DHEA isn’t safe, it’s making a comeback after a long ban. Secreted by adrenal glands, androstenolone is converted into estrogen and testosterone. Levels decline with age. That’s why DHEA appeals to middle-aged men. Supporters claim DHEA slows muscle loss and signs of ageing. While DHEA is a muscle booster, it reduces good cholesterol and causes side effects like extra estrogen and “man boobs”.

Skip it.


Arginine – an amino acid that increases nitric oxide – boosts blood flow to the skeletal muscle. Bodybuilders and athletes take supplements with L-arginine to improve performance. Medical experts suggest that high nitric oxide levels improve health. But not all results are positive. For men with heart disease, arginine supplements may cause heart attack and, in extreme cases, death.

Not worth the risk.


For high-intensity, short-duration workouts, creatine is the real deal. It’s one of the best dietary supplements used to fuel energy. Whether you’re sprinting or lifting weights, creatine helps you train harder and longer. To increase lean mass, use creatine in resistance training. Creatine’s ability to enhance athletic performance makes it a favourite among bodybuilders. Unfortunately, strain injuries and muscle cramps are likely.

We recommend it.

Protein Powders

Not all proteins are created equal. Some forms of protein, whey and casein, are better than others. These proteins contain essential amino acids that help you lose fat, gain muscle and increase strength. Since whey is absorbed quickly, it’s more effective than casein. However, whey, on its own, tastes bad. It’s normally flavoured with vanilla, chocolate and strawberry. Beware of products with unhealthy additives like refined sugar. A repuatable protein we have heard great reviews from is ATP Science. If you need to buy some head over to Extreme Nutrition – ATP Science Collection, or visit their store –

Choose protein powders. They’re the best bodybuilding supplements.

Now you know what to use to gain muscle. Used the right way, all supplements are highly effective.

Diet For Personal Training Clients

How to set a diet for your personal training clients

Personal trainers are Dons of Diets. They can craft the best meal plan to get a client lean or herculean in record time. While your dietary plan is perfect on paper, if a client doesn’t follow it, it’ll never deliver results. As clients are dedicated, motivated and disciplined, they’ll keep their fitness goals top-of-mind. To accelerate their progress, you have to create an effective diet plan that they’ll follow. Here are several strategies you can utilise to set up a diet that brings about success.

Make it easy

Let’s start off with a piece of advice. Make it simple … like TOO simple. Think of an easy diet plan, and work backwards. Remember that most of your clients came to you because they failed at dieting. Advising your client to take multivitamins or fish oil daily is a great plan. It takes a minimal time commitment and guarantees success.

The 30-in-30 rule

Golden tip #1 – eat 30g of proteins within 30 minutes of waking up. For starters, protein is satiating. It makes someone feel incredibly full and eliminates mid-morning snacking. For some expert personal trainers, the 30-in-30 rule may seem odd. Basically, 30 grams of protein is 4 eggs, ¼ litre of yoghurt, and a scoop of Whey. Ask clients to supplement this plan with multivitamins or fish oil.

Get snap happy

Food diaries are awesome. But here’s where clients fail. As people are very busy, they often fill in their diary at the end of the day, when they’ve forgotten what they ate. And writing stuff down is a little tedious in today’s digital age. Therefore, advise your clients to take pics of their food. A visual representation is useful to you both. As the personal trainer, it lets you note the quantities of food the client is consuming. Second, it helps the client consider what they’re eating.

Beat my streak

Not everyone loves tracking nutrients and calories. For clients to adopt new healthy habits, you need to introduce monitoring. You can do this in two ways. Tell them there’s a website where they can sign up and put in all their details to know how many calories they need per day and the exact amount of carbohydrates, fats and proteins to consume. Alternatively, you can encourage them to use a fitness app to input how much they eat every day. Such a strategy gives personal training clients more flexibility and enjoyment because they can determine what they’re consuming daily. For more on this, please visit personal training YouTube.

Meal plans

Savvy personal trainers offer a meal plan. This approach is perfect if monitoring nutrients and calories are not practical. Encourage choice and flexibility while giving guidance. That way, your clients get thinking and become accountable. Whether you’re a veteran or a newbie personal trainer, you need to think about your client’s nutritional needs and design a strategic meal plan. Being defensive and officious won’t make any radical changes to lifestyle and diet. Therefore, be straightforward to increase adherence and maximise desirable results.

Changing people’s diets is not a linear process or smooth sailing. But you can make that process easier and enjoyable by utilising these simple, actionable steps.

How To Live a Healthy Life

While health isn’t only being free from physical facets. Anyone concerned about their health needs to have a word by using their health care provider before going ahead. If you prefer to optimize your well being, sleep is crucial. Therefore, fantastic wellness is indeed among the best blessings of life and we shouldn’t overlook this lovely blessing. The key to good wellness is consistency and steadiness. This one is among the most popular health and exercise books found at health clubs

Social well-being implies harmony and a great relation of somebody with the relatives and the society. Health isn’t only the lack of disease it has various facets. You can better your vision health in an assortment of means.

For those corporations and small and midsize businesses, wellness programs help to raise the amount of job satisfaction. A strength training plan is a powerful way to accomplish overall wellness and exercise. A prosperous strength training plan has to be built on a good foundation.

A personal physical fitness trainer encourages open dialogue. Your own personal exercise trainer will work with you to assist you to reach your unique targets. A qualified personal exercise trainer can help you work on various goals simultaneously. Choosing a proven personal physical fitness trainer means receiving dual advantages at fitness centers

There is in fact not anyway it is possible to achieve immediate weight reduction or an improved fitness level. The weight is certainly an aspect in the lousy cholesterol. You know you must watch your diet plan and exercise 3-4 days each week for a minimum of 30 minutes each session. For example, my diet is straightforward. Fantastic nutrition is beneficial in lots of ways. Better health is necessary for daily tasks. Everyone has different wellbeing and physical fitness targets.

To live a wholesome life, exercise is imperative. The important thing is to do the perfect exercise. Be certain to participate in cardiovascular exercise as a portion of your fitness regimen, running and aerobics. Actually, suitable aerobic physical fitness exercise will allow you to remove `bad cholesterol’ and increase `good cholesterol’. It has long been linked to a reduced risk of heart disease in older adults. It should not seem like a part of your everyday life. Obtaining and keeping up physical fitness is a consequence of physical activity, correct diet and nutrition and needless to say correct rest for physical recovery.

It is possible to work towards the physical fitness plan that is right for you by utilizing this easy to read the article. The VB6 diet program is among the bestsellers and it enables you to remain vegan till six in the evening. In addition, various wellness care plans do cover such a treatment, so make sure to check into your care plan to find out what coverage you’ve got.

Its health benefits incorporate many different purposes from preventing cardiovascular disease, various kinds of cancer, to the promotion of a stronger immune system. Camomile tea’s health benefits might include the decrease in anxiety and insomnia. Lax Plus tea health benefits might include an organic relief from the consequences of constipation.

The advantages of having the capability to come back to the golf course will touch virtually every facet of the stroke survivor’s being. Ultimately you’ll be able to understand that there are lots of benefits in regards to your heart and physical fitness training. The reason appears to be the cardiovascular benefits typically connected with citrus fruits, which then keep the penis well-oxygenated, thereby making erections easier to find.

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