The Building Muscle Process

The building muscle process is relatively simple to understand.

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With all of the information available on the internet, you'd think it would be easier to find information about just what exactly causes muscles to grow. There are quite a few misconceptions out there and this article will put down a few of those myths and reveal exactly what happens when your body builds muscle.

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The whole process begins when the existing muscles in the body are put under extreme stress, such as when they push or pull more weight then they are used to pushing and pulling.

When muscles are asked to do more work than they are accustomed to, they suffer minor ruptures. You'll feel these micro-tears as muscle soreness. These mini-injuries are repaired while the body rests. The resulting muscle is slightly larger than before, better able to handle the stress that caused the initial tears.

A bodybuilder maximizes the muscle building process by continuously escalating the stress level place on muscle groups. This is accomplished by increasing the amount of weight, the repetitions of the exercises and/or changing the type of exercise used on a specific muscle, causing new micro-tears, building the muscle more and more.

Massive muscle growth requires a specific nutritional plan as well. There are three macronutrients that you'll need in correct proportions to fuel muscle growth. Carbohydrates, proteins and fats will deliver the nutritional payload your muscles call for.

Carbohydrates provide the fuel to get you through your workouts. Slow digesting, low glycemic index (GI) carbohydrates, most fruit and vegetables (excluding potatoes, corn and peas), whole grains, basmati rice and pasta are favored because they don't cause a spike in blood sugar like high glycemic carbs will. A sharp spike in blood sugar causes an increase in insulin production which makes it more likely that food energy would be stored as fat, not used as energy. Post workout meals, however, often contain some quickly digested carbs in order to replace glycogen in the muscles and promote protein synthesis.

Protein is the building block of muscle creation and professional bodybuilders eat massive amounts of it. For some, protein is almost one-third of their calories for the day. In addition to poultry, beef, pork and eggs, protein powders made from whey or soy are added to meals or used as meal replacements in shakes.

You need approximately two tablespoons of dietary fat each day. Approved sources of fat for the muscle builder are the unsaturated kind which is liquid at room temperature and is found in canola and olive oils, nuts, seeds and avocados.

The missing components here are rest and recuperation. You've placed your body under great stress and it needs rest. The specific muscles you've worked on need to recuperate and shouldn't be exercised again until they properly recover. For most people that means at least 48 hours should elapse between workouts of the same muscles.

The Building Muscle Process

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Christmas Sales Optimum Nutrition 100% Whey Gold Standard Natural Whey, Natural Vanilla, 2 Pound 201

Dec 19, 2011 08:40:13

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Christmas Sales Optimum Nutrition 100% Whey Gold Standard Natural Whey, Natural Vanilla, 2 Pound Feature

• No artificial flavors or sweeteners.
• Whey Protein Isolates are the primary protein source
• Fast-acting Hydrowhey Whey Peptides

Christmas Sales Optimum Nutrition 100% Whey Gold Standard Natural Whey, Natural Vanilla, 2 Pound Overview

Whey protein Isolates are 90% pure protein by weight. They are the purest and most expensive form of whey protein that exists. That’s why they are the first ingredients you read on the Gold Standard Natural 100% Whey label. By using Whey Protein Isolates as our primary protein source, we’re able to pack 24 grams of the purest, muscle-building protein per serving, with a lot less of the fat, cholesterol, lactose, and other stuff that you can do without. What’s more, Gold Standard Natural 100% Whey contains no artificial flavors or sweeteners. There’s no question this is the standard by which other whey proteins are measured.

Christmas Sales Optimum Nutrition 100% Whey Gold Standard Natural Whey, Natural Vanilla, 2 Pound Specifications

	GOLD STANDARD NATURAL 100% WHEY, Natural Vanilla

Nutrition Information

Gold Standard Natural 100% Whey At a Glance: Natural version of the world's best-selling whey protein No artificial flavors or sweeteners Higher pure protein percentage Fast-acting Hydrowhey peptides Provides whey protein microfractions Over 4 grams of glutamine and precursors Instantized to mix with a spoon     Grams of BCAAs: 5.5 Milligrams of enzyme blend: 25

By using whey protein isolates as the primary protein source in Gold Standard Natural 100% Whey, Optimum Nutrition is able to pack 24 grams of the purest muscle-building protein per serving, and a lot less of the fat, cholesterol, lactose, and other stuff that you can do without. Gold Standard Natural 100% Whey is also free of artificial flavors and sweeteners. There's no question that this is the standard by which other whey proteins are measured.

Quality Counts: GMP Certified Products
Optimum Nutrition's commitment to quality is evident throughout the entire product development process. As a continued measure of quality, all vendors must provide a Certificate of Analysis for each raw material supplied. The certified analyses are also verified through random in-house and independent laboratory testing. To further diminish any chance of physical, chemical, and microbiological contaminants, ON has established and implemented a Hazard Analysis Critical Control Point (HACCP) program. Quality assurance professionals make routine checks on all storage, blending, and production areas and conduct daily inspections.

ON is proud that NSF International, The Public Health and Safety Company, has certified the Good Manufacturing Practices (GMP) Registration of its in-house manufacturing operation. Together, these practices and procedures allow ON to consistently deliver first-rate sports nutrition supplements under the strictest quality control standards.

About Optimum Nutrition: True Strength
Since 1986, Optimum Nutrition has been supporting the nutrition goals of elite athletes and goal-driven individuals around the world. Building on a foundation of company owned and operated production facilities, unparalleled manufacturing expertise, and uncompromising quality standards, ON continually strives to bring athletes and active individuals sports nutrition solutions designed to make a real difference in performance. Whether your goals involve strength, speed, power, endurance - or any combination - ON supplements work as hard as you do. Realize your True Strength with the quality and innovation leader.

What's in the Box
Optimum Nutrition Gold Standard Natural 100% Whey, Natural Vanilla, 2 pounds (pack of two).

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Home Surround

The Scary Truth About Soy Protein and Bodybuilding

Inevitably there's a myth that soy protein is horrible for bodybuilding and that if you are any where near serious about working out or building muscle you will stay away from it. In fact, some sites show 'studies' that soy protein and soy products can be detrimental to your health. And while it's true that early claims of soy wonders might not be entirely true, there's also myth that soy protein is bad.

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First off, there's a concept called the Biological Value Scale that was developed to measure the quality of specific proteins. It basically rates how efficiently your body will use a given protein source. The higher the BV (biological value), the more amino acids and nitrogen your body is retaining from the foods you eat. In sum, it becomes a way to measure the potential for quality muscle growth and strength.

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There was a time when egg whites were at the top of the BV with a score of around 100. Since then, whey proteins have toped out the scales around 106-159 BV. This means that whey protein is better used for quality muscle growth.

But first a warning!

This doesn't mean that all you would utilize is whey protein for all your needs. Many times bodybuilders will use a variety of proteins depending on the BV and the times of day and if they just finished a workout.

Let me explain... Your protein needs in the morning are different then the middle of the day and are different again AFTER a workout and again different before bed.

All this means is that no one protein is the best for any given time. But before I get lost... let me show you the biological value scale in a simple form.

Type of Protein :: Biological Value Rating

Whey: 106-159 Egg: 100 Cow's Milk: 91 Fish: 83 Casein: 80 Beef: 80 Chicken: 79 Soy: 74 Wheat Gluten: 54 Kidney Beans: 49

For all these reasons, you can and should see that soy protein is listed lower. That just means it's not the most anabolic of proteins for optimal muscle growth.

But don't get me wrong...

This doesn't mean you shouldn't eat soy protein if you enjoy it. It simply means that barring any religious beliefs or personal preferences, soy would not be the ideal protein source for enhanced muscle gains. This doesn't mean you cannot have it or that it's bad for you.

In fact, let's continue on with a little example.

John Q. Public 13% body fat 184 lbs 160 lbs of LBM (lean body mass)

For simplification we'll just say that for every LB of LBM (pound of lean body mass) John wants to get 1 g of protein.

John should be consuming 160 g of protein a day.

Here's where the myth and some problems come into play! Read carefully.

If you get a vast amount of your protein from less BV sources then optimal (beans, soy) you will not prime your muscles for optimal anabolic growth. John shouldn't be getting 150+ grams of soy protein a day IF he wants to create the most muscle mass and he has no personal reasons not to use better quality sources.

John also won't be in jeopardy of losing muscle or wasting his efforts if he ingests small quantities of soy proteins because he likes them. Having soy in his cereal is not going to make a difference.

The myth that soy will cause men to produce estrogen is when VAST quantities are ingested. Far beyond what any rational person would want to do on a prolonged basis.

A bodybuilder that has soy will not feel any differences, be any less anabolic then another person who does not consume soy at all.

Fact: A long-term metabolic balance study in young men to assess the nutritional quality of an isolated soy protein and beef proteins (VR Young, A Wayler, C Garza, FH Steinke, E Murray, WM Rand, and NS Scrimshaw) was published in 1984 by the American Journal of Clinical Nutrition. Am. J. Clinical Nutrition, Jan 1984; 39: 8 - 15.

After 84 days of two groups, one totally isolated soy protein and the other on beef proteins, found a conclusion that:

"Body cell mass measurements did not reveal any deterioration in protein nutritional status. These observations confirm the prediction, derived from previous short-term nitrogen balance studies, that the nutritional quality of isolated soy protein is high and that this plant protein can serve as the sole source of essential amino acids and nitrogen for protein maintenance in adults."

So let me summarize and review...

Soy is not the most biological available source for optimal anabolic muscle growth. If you were to finish a workout, you would want to ingest some high quality whey protein vs. soy proteins. However, simply having soy doesn't mean it's bad for bodybuilding unless you are getting a majority of your protein from soy products. Then it's not optimal. You'd also need to ingest quite a bit on a daily basis for any negative effects of soy to manifest (specifically aimed at males in this sentence).

Copyright 2006 Marc David

The Scary Truth About Soy Protein and Bodybuilding

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Christmas Sales Life Extension Creatine Whey Glutamine Powder, Vanilla, 2.35-Pounds 201

Dec 18, 2011 09:07:29

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Christmas Sales Life Extension Creatine Whey Glutamine Powder, Vanilla, 2.35-Pounds Feature

• Creatine Whey Glutamine Powder
• Improve strength and exercise performance
• Vanilla Flavor

Christmas Sales Life Extension Creatine Whey Glutamine Powder, Vanilla, 2.35-Pounds Overview

Long used by athletes to improve strength and exercise performance, creatine is being recognized as more than a muscle-building supplement. Creatine is present in the body.

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Advanced Bodybuilding Workout Routine For Monster Mass!

As bodybuilders solidify their adherence to the rules of bodybuilding, something starts to happen. They begin to succeed. They grow like they've never grown. Their strength reaches new level, and their bodies reach new sizes. Consistency delivers results. And as results begin to accumulate the body is suddenly able to handle new workloads, and must, in order to continue to grow.

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There are two ways a body can be challenged in order to stimulate new growth- Training heavier and training longer. Training heavier is always the goal of beginner and intermediate bodybuilders. But as one reaches advanced levels of bodybuilding, the weights become more and more dangerous, and the body's joints and tendons become more and more susceptible to injury. The alternative to heavier weights is to train longer - up to two hours per body part.

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By definition, this is over training. If you have any element of your bodybuilding regimen unchecked, you will fail. Nutrition, rest, and supplementation need to be covered 100% or you are wasting your time. But if you are able to keep all factors completely in check - and increase them when warranted - you might be ready for 120 minute body part training.

For this example, we'll examine a chest routine. Suppose you normally complete 4 sets for upper chest (incline bench press), 4 sets for lower/middle chest (flat dumbbell presses) and 4 sets for chest/delt tie-in (cable crossovers). You complete your workout in about 45 to 60 minutes. You will keep this workout, but add new movements to supplement the target areas. Your new workout would look like this:

-3 Sets Flat Bench Press (Warm-Up & Overall Chest)

-4 Sets Incline Bench Press (Upper Chest)

-4 Sets Incline Dumbbell Flies (Upper Chest)

-4 Sets Flat Dumbbell Press (Middle Chest)

-4 Sets Flat Dumbbell Flies (Middle And Outer Chest)

-3 Sets Decline Bench Press (Lower And Middle Chest)

At this point, you would take your 'recharge' break. If you're done, go home. But if you have it in you to complete the 120-minute workout, eat a piece of fruit, stretch a bit, and complete the workout. Your weights will now be lighter and your rep sets higher (10 to 15 reps per set)

-3 Sets Weighted Chest Dips

-4 Sets Dumbbell Pullovers

-4 Sets Cable Crossovers

-5 To 10 Minutes Of Stretching

This workout is not for the faint of heart. You will be sore the next day. Initially, you may need a day off following this routine for the central nervous system (CNS) to recover. Each week, you should be able to add one more day like this to your training regimen until you're doing 4 to 5 days of 120-minute routines.

Have your post workout nutrition ready ahead of time (whey shake with dextrose) and consume 15 minutes after training with cold water. Hit the showers. Drive home and tackles a very protein-rich, carb-rich meal. Spaghetti and meatballs will beat out a chicken salad any day after this routine. Training for 120 minutes per body part is only recommended for advanced athletes who have all nutritional, sleep, and supplementation bases covered. See if it's right for you!

Advanced Bodybuilding Workout Routine For Monster Mass!

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Adjustable Soldering Iron

Cheap Bodybuilding Supplement

Bodybuilding is one of the healthiest ways of gaining your desired body shape and condition. But aside from working out to build up your body, there are a lot of cheap bodybuilding supplements that could help you attain your goal. One of them is whey protein.

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Whey protein is a collection of globular proteins that can be obtained from whey which is a by-product of cow's milk. It is a mixture of alpha-lactalbumin, serum albumin, and beta-lactoglobulin. Among the several proteins used by the human body, whey protein is scientifically proven to have the highest biological value.

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Although whey protein is a cheap bodybuilding supplement, it contains a lot of essential amino acids and nutrients. Its components have disease-fighting effects and it can be easily digested.

Whey protein can be classified into three major forms: hydroslate, concentrate, and isolate. Hydroslate is more easily absorbed by the body than the other two because it is partially hydrolyzed. Concentrates contain a lower level of cholesterol and fat and a higher level of bioactive compounds. Isolates are whey protein that removes fat and are lactose-free.

Whey protein concentrates has a lower amount of immunoglobulin and contains fat and lactose. Whey protein isolates contain lactoferrin and other vital bioactive peptides.

Scientific studies suggest that high quality protein should be taken by our body during body building because the more active our body gets, the more amount of whey protein is needed.

During bodybuilding, the body is under the stress of intense training. Thus, the body needs more whey protein because it is essential for muscle growth and recovery. Aside from being cheap, it is clearly an effective bodybuilding supplement.

Aside from the classifications of whey protein, it is also important to know whey protein's different benefits. The following are the main benefits of taking up whey protein:

Fat loss

Whey protein promotes a healthy weight loss program by helping an individual to maintain proper nutrition for the body. It eliminates unnecessary fats in the body which can be bad for our health.

Muscle gain and recovery

Whey protein produces vast amount of amino acids which are the essential building blocks of muscles. It also prevents muscle breakdown and increases the anabolic environment which helps tolerate the muscle building effects of intense bodybuilding.

Longevity

Whey protein increases the amount of glutathione in the body. Glutathione is an antioxidant which helps in the release of body toxins. Thus, it boosts the immune system which helps in the prevention of disease. As a result of this, a longer life is expected.

Whey protein is also useful in the treatment of high cholesterol levels, cancer, impaired immune function and catabolism.

Another positive effect of whey protein is that it is easy to digest. Whey protein can be easily absorbed by individuals who have a sensitive stomach.

Active people such as athletes, weight trainers and bodybuilding enthusiasts should be aware of the benefits of the cheap bodybuilding supplement called whey protein. It increases the amount of the essential amino acids and helps in the growth of muscle tissues. It also adds antioxidant fighting abilities inside our bodies to detoxify it.

Knowing how to take care of your body is a must for all of us. And knowing the right bodybuilding supplements to take such as whey protein would increase the ability of our body to be strong and to have the perfect condition that we all desire.

Cheap Bodybuilding Supplement

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Christmas Sales Optimum Nutrition Serious Mass, Chocolate, 12 Pound 201

Dec 16, 2011 09:33:25

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Christmas Sales Optimum Nutrition Serious Mass, Chocolate, 12 Pound Feature

• Serving Size - 2 heaping scoops

Christmas Sales Optimum Nutrition Serious Mass, Chocolate, 12 Pound Overview

Dietary Supplement. 3,750 Calorie Weight Gain based on 3 servings per day. 50 grams of High Quality Protein; Glutamine & Creatine enhanced; Complete Vitamin/Mineral Formula. No sugar added (Not a low sugar product)! Naturally and artificially flavored. Serving scoop included. Scientists tell us that we need to consume approximately 3500 calories (above and beyond what is needed for maintenance) to gain just one pound of bodyweight. Combined with an energy-rich diet and intense physical activity, Serious Mass can help support your quest for a massive, powerful physique. Serious Mass Suggested Use by Body Weight: 100 to 174 lbs: 1 Scoop 3 times daily; 175 to 224 lbs: 1-1/2 Scoops 3 times daily; Over 224: 2 Scoops 3 times daily. Want more mass? Supercharge your Serious Mass. Mix and match the following ingredients to add variety and increase the caloric value of your Serious Mass shake: Granola; Chocolate chips, semi sweet; Peanut butter; Almonds; Peanuts; Ice Cream, Vanilla; Whole Milk; Coconut, Shredded; Flax Seed Oil; Oat Bran, Dry; Banana; Honey; Molasses.

Christmas Sales Optimum Nutrition Serious Mass, Chocolate, 12 Pound Specifications

	SERIOUS MASS, Chocolate

Nutrition Information

Serious Mass At a Glance: Adding calories has never been this easy or tasted so good Enhanced with creatine, glutamine, and glutamine peptides     Calories per serving: 1,250 Grams of protein: 50 Grams of carbs: 250+ Vitamins and minerals: 25

Serious weight gain requires serious calories. Ironically, those who need the extra calories most often have the toughest time consuming enough of them. For many aspiring to be bigger, highly active metabolisms, weaker appetites, and on-the-run lifestyles make consuming sufficient calories through whole foods alone a real challenge. With Optimum Nutrition Serious Mass, you've got nothing to lose and lots to gain. ON has consolidated over 1,250 calories, 50 grams of protein, over 250 grams of carbohydrates, and 25 vitamins and minerals, with added glutamine and creatine in every serving. It's time to stop thinking small; get Serious Mass.

Quality Counts: GMP Certified Products
Optimum Nutrition's commitment to quality is evident throughout the entire product development process. As a continued measure of quality, all vendors must provide a Certificate of Analysis for each raw material supplied. The certified analyses are also verified through random in-house and independent laboratory testing. To further diminish any chance of physical, chemical, and microbiological contaminants, ON has established and implemented a Hazard Analysis Critical Control Point (HACCP) program. Quality assurance professionals make routine checks on all storage, blending, and production areas and conduct daily inspections.

ON is proud that NSF International, The Public Health and Safety Company, has certified the Good Manufacturing Practices (GMP) Registration of its in-house manufacturing operation. Together, these practices and procedures allow ON to consistently deliver first-rate sports nutrition supplements under the strictest quality control standards.

About Optimum Nutrition: True Strength
Since 1986, Optimum Nutrition has been supporting the nutrition goals of elite athletes around the world. Building on a foundation of company owned and operated production facilities, unparalleled manufacturing expertise, and uncompromising quality standards, ON continually strives to bring athletes and active individuals sports nutrition solutions designed to make a real difference in performance. Whether your goals involve strength, speed, power, endurance - or any combination - ON supplements work as hard as you do. Realize your True Strength with the quality and innovation leader.

What's in the Box
Optimum Nutrition Serious Mass, Chocolate, 12 pounds.

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CytoSport Cyto Gainer Protein Drink Mix, Cookies and Creme, 6 Pound

Christmas Sales CytoSport Cyto Gainer Protein Drink Mix, Cookies and Creme, 6 Pound 201

Dec 15, 2011 12:53:06

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Christmas Sales CytoSport Cyto Gainer Protein Drink Mix, Cookies and Creme, 6 Pound Feature

• One 96-ounce jar of Cookies 'n Creme flavored protein drink mix
• Contains glutamine-rich partially predigested whey peptides for improved protein synthesis
• Designed to replenish muscle and liver glycogen after workouts so you can fully recover and grow
• Contains a complex carbohydrate source that is 96.5% sugar free
• No simple sugars; no fructose; no sucrose

Christmas Sales CytoSport Cyto Gainer Protein Drink Mix, Cookies and Creme, 6 Pound Overview

Cyto Gainer provides large portions of ultra high - quality whey proteins and complex carbohydrates without the fat and sugar. Cyto Gainer is ideal for both beginner and advanced lean muscle mass needs. Cyto Gainer contains glutamine - rich, partially pre - digested whey peptides for a full array of branched-chain amino acids and enhanced protein synthesis. Each serving also contains whey fractions shown to help increase IGF-1 (insulin-like growth factor) with no simple sugars, no fructose and no sucrose, Cyto Gainer's highly complex maltodextrins are specifically designed to give you a time release energy effect. Cyto Gainer will replenish muscle and liver glycogen after your muscle – thrashing workouts so you can pack on lean mass.

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Soy Protein Vs Whey Protein

If you are considering adding a protein supplement to your fitness regimen, how do you evaluate soy protein vs whey protein? It helps to know something about each type of protein supplement. Then you can determine which one is right for you and your specific needs.

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Soy Protein

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Soy protein is a plant-based form of protein. In fact, it is the only complete protein available from a vegetable source. Soy protein is considered to be a heart-healthy choice and including it as part of your diet can reduce your risk of heart disease when combined with a fat that is low in fat and cholesterol.

Soy protein is a good choice for vegetarians or for those people who are lactose-intolerant. Consuming this product may also help to preserve your bone density, as well. The Food and Drug Administration (FDA) recommends that 25 grams of soy be consumed to reduce your overall cholesterol level. You can divide up your daily soy requirement into four servings of 6.25 grams each.

Consuming products containing soy protein on a regular basis will have other health benefits for you as well. If you are a woman, this change in your eating habits will lower your risk of developing breast cancer and relieve symptoms of menopause. Men who consume soy protein on a regular basis see real health benefits as well; they will be less likely to get prostate cancer.

Whey Protein

Whey protein is a very common source of protein. You will find it in a number of protein supplements on store shelves. This complete protein is a milk-based product; think of Little Miss Muffet and her "curds and whey." Whey protein is derived from cheese.

If your goal is to build up lean muscle on your body, you will want to include a whey protein supplement in your routine. If you skip this step, you could potentially spend hours working out in the gym without seeing any change in your lean muscle mass, since muscle needs protein to be able to grow.

Another advantage to using whey protein is that it aids in weight loss. When your body is trying to digest protein, it requires more energy to do so than when you consume other types of foods. When you eat whey protein, the rate at which your body absorbs glucose is slowed down. You are less likely to feel hungry and therefore, less likely to overeat.

There are other health benefits of eating whey protein as well. It will help to strengthen your immune system and help you recover faster if you get ill. Whey protein may be taken by cancer patients undergoing chemotherapy; it is easy to digest and provides much-needed nourishment to a person who is already feeling lousy because of the treatments. The results of some studies on animals point to whey protein as a substance that can stop the growth of cancerous tumors.

Whey protein is not just for adults, either. It contains many of the same compounds as breast milk, and is used by infant formula manufacturers in their products. Some of these formulas have proven effective in cutting down on the amount of crying that colicky babies do. (Any parent who has lived through that time in their baby's life probably wishes someone had told them about whey protein formula sooner!)

Soy Protein Vs Whey Protein

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Christmas Sales Body Fortress Creatine Mix - Fruit Punch 201

Dec 14, 2011 16:04:16

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Christmas Sales Body Fortress Creatine Mix - Fruit Punch Feature

• Body Fortress Energy Drinks
• Fruit Punch Flavor
• Contains Protein

Christmas Sales Body Fortress Creatine Mix - Fruit Punch Overview

NEW
Advanced Formula ~Muscle Mass and Strength Fuel*
Scientifically Designed To:
Speed Recovery from Training*
Increase Reps During Lifting*
Spike Insulin to Boost Creatine Uptake*
More Effective than Creatine Alone
Body Fortress has taken our original Super Creatine Formula to a whole new level-now packed with three hardcore blends: the Triple Creatine Matrix, NOS Xtreme Blend and our BCAA Nitro Blend, in addition to all the hard-hitting features of the original.
Each scientific-formulated serving of Body Fortress™ Super Advanced Creatine High Performance is loaded with fast digesting carbohydrates, electrolytes and now has added Branched Chain Amino Acids, Arginine, and Chromium.
Carbohydrates help induce an insulin response that improves Creatine transport into muscle-so you can maximize creatine stores for improved strength and recovery.*
All this can result in:
Increases muscle size and strength support*
Accelerated Creatine delivery*
Improved cell volumization*
Free of: yeast, wheat, milk, or milk derivatives, lactose, preservatives, soy
Free of: yeast, wheat, milk or milk derivatives, lactose, preservatives, soy.
Results may vary. Use in conjunction with an intense daily exercise program and a balanced diet including an adequate caloric intake.
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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How to Properly Strengthen Your Core Muscles

People often refer to their core as their general stomach area. While this is partly true, your core muscles account for more than just your stomach muscles. Building a strong core requires creatine supplements and whey protein as well as a variety of different core exercises. Building a strong core helps our entire body, giving us power and strength to perform everything from everyday tasks to high intensity sports. Playing sports without good core strength will leave you highly vulnerable to injury.

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Your core is actually made up of several central muscles. These include your Transverse abdominals, Obliques and Rectus Abdominus in the stomach, your Erector Spinae in your back, and the Ilio-psoas, Glutius Maximus, Medius and Minimus in your hip. As you can see, these muscles are found right the way through the midsection of your body.

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Your transverse abdominals are the deepest muscles in your stomach. They help you twist and flex from your waist, they protect your organs and most importantly create a strong core link between your upper body and lower body. They are often thought of as the most important muscles when it comes to developing a strong core. Your obliques are found to the side of your waist and link up to your ribcage. They let us twist and tilt, which along with the transverse abdominals, give us our full range of motion in our waist. The rectus abdominus is the correct term for the six pack and is found on the top of the stomach, covering the area from the centre of the rib cage down to the pubis bone. It keeps the pelvis in line and helps protect the spine.

Moving downward to the hip muscles and the Ilio-psoas which are found at the top front of your leg. They join in the top of the thigh and extend up through the pelvis and in to the lower spine. The purpose of these muscles is to raise the upper leg. Because of the amount of time we spend sitting down, these muscles are quite short, and because they extend to the lower spine, they can cause discomfort in the lower back. That is why it is important we give these muscles the exercise they rarely get, to strengthen them and prevent lower back pain. The glutius muscles - maximum, medius and minimus, are found in your rear. The glutius maximus is one of the large muscles in the body. The function of these muscles is to help move your legs in different directions. These muscles are often very weak and should be exercised to improve posture and general core strength.

The key to a good core is both strength and suppleness. By developing the strength of each muscle you will be able to access this strength and your body will be able to function to the best of its abilities. The key to good core exercises is to apply an opposing force to your upper and lower body, and to force your core muscles to want to twist in opposite directions.

How to Properly Strengthen Your Core Muscles

Creatine Whey

Christmas Sales Body Fortress Creatine Mix - Fruit Punch 201

Dec 13, 2011 18:54:12

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Christmas Sales Body Fortress Creatine Mix - Fruit Punch Feature

• Body Fortress Energy Drinks
• Fruit Punch Flavor
• Contains Protein

Christmas Sales Body Fortress Creatine Mix - Fruit Punch Overview

NEW
Advanced Formula ~Muscle Mass and Strength Fuel*
Scientifically Designed To:
Speed Recovery from Training*
Increase Reps During Lifting*
Spike Insulin to Boost Creatine Uptake*
More Effective than Creatine Alone
Body Fortress has taken our original Super Creatine Formula to a whole new level-now packed with three hardcore blends: the Triple Creatine Matrix, NOS Xtreme Blend and our BCAA Nitro Blend, in addition to all the hard-hitting features of the original.
Each scientific-formulated serving of Body Fortress™ Super Advanced Creatine High Performance is loaded with fast digesting carbohydrates, electrolytes and now has added Branched Chain Amino Acids, Arginine, and Chromium.
Carbohydrates help induce an insulin response that improves Creatine transport into muscle-so you can maximize creatine stores for improved strength and recovery.*
All this can result in:
Increases muscle size and strength support*
Accelerated Creatine delivery*
Improved cell volumization*
Free of: yeast, wheat, milk, or milk derivatives, lactose, preservatives, soy
Free of: yeast, wheat, milk or milk derivatives, lactose, preservatives, soy.
Results may vary. Use in conjunction with an intense daily exercise program and a balanced diet including an adequate caloric intake.
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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