Bodybuilding

According to the ACSM, the optimal approach to weight loss combines mild caloric restriction with regular physical activity. Together these two strategies should provide a caloric deficit not to exceed 500 to 1000 calories per day. The physical activity component should manipulate exercise intensity and duration to burn from 300 to 500 calories per session and 1000 to 2000 calories per week.

Use of Calories

One of the obvious benefits of physical activity is that it burns calories. Calories are consumed according to body weight, so heavier people burn more calories per minute than lighter people for the same activity. To use it, multiply your body weight by the coefficient in the calories/min/lb column and then multiply this value by the number of minutes spent participating in the activity. For example, to determine the calories expended by a 170-pound person who walks at 4.5 mph for 30 minutes, do the following:

Body fat contains about 3500 calories per pound. Fat storage, however, which includes some lean support tissue muscle, connective tissues, blood supply, and other body components-represents approximately 2700 calories per pound. If this person performs this exercise daily, 1 pound will be lost in approximately 11 days or 33 pounds in 1 year, provided caloric intake is unchanged.

Aerobic exercises, such as walking and cycling, contribute significantly to weight loss. Minimal guidelines for maintaining fitness and losing weight require 300 calories per exercise session performed at least three times per week or 200 calories per session performed at least four times per week. Added weight loss can be accomplished by increasing the length of each exercise session and/or the number of sessions per week. High-intensity activities burn extra calories, but low-intensity exercises are recommended to prevent injury. Complete to determine the number of minutes that you should participate in your favorite activities to burn a minimum of 300 calories.

Deconditioned people should start slowly and gradually progress to using 300 to 500 calories per exercise session. For many people, low-intensity, long-duration physical activity, such as walking, is optimal. For weight loss, all calories do not have to be expended in one exercise session. Three 15 ­ minute walks in a day result in a substantial expenditure of energy. Any physical activity above the amount normally done in a day is a bonus for weight control. The cumulative effect of activities such as walking upstairs, mowing the lawn, and mopping floors can be combined with a structured exercise program to produce steady, safe weight loss.

Exercise Stimulates Metabolism

Basal metabolic rate (BMR) is the energy required to sustain life when the body is in a rested and fasted state. BMR is measured in calories and represents the energy needed to keep the heart, lungs, liver, kidneys, and all other organs functioning. More calories are used to maintain BMR than to perform any other function. Approximately 70% of the energy liberated from food is expended to support BMR.

Metabolism is affected by age, gender, nervous system activity, secretions from endocrine glands, nutritional status, sleep, fever, climate, body surface area, and amount of muscle tissue. Because men have more muscle tissue than women, their BMRs average 5% to 10% higher.

BMR declines with age, primarily because of the physical inactivity and muscle loss that often accompany aging. The annual decrease in BMR beginning at 25 or 30 years of age, though imperceptible, has serious ramifications for weight management and accounts for a significant amount of the weight gained with age. Authorities estimate that the loss of muscle tissue is equal to 3 % to 5 % every decade after age 25 to 30 years. The subsequent decline in BMR produces changes in body composition . Exercise and physical activities are the keys to weight management because they increase and/or sustain muscle tissue, thus accelerating metabolism and using calories.

The Key to Weight Control

Although scientifically controlled studies have not yet proven that physical activity is instrumental in losing weight, they provide compelling evidence as to its importance in weight control and weight loss maintenance. People who lose weight and keep it off almost always exercise daily. Studies that attempt to identify predictors of successful weight maintenance point to physical activity as one of the best markers for long-term success. Researchers at the University of California at Davis found that 90% of the women who had lost 20 pounds and kept it off for at least 2 years were avid exercisers; of the women who had regained the weight, only 35% were physically active. At the Baylor College of medicine in Houston, another group of researchers put 160 obese adults on one of three year-long weight loss programs: diet only, exercise only, or exercise and diet. Everyone lost weight. (The exercise and diet group lost the most). But 2 years later, the exercise-only participants were the only ones to keep the weight off. Other large-scale studies that follow men and women in weight-loss programs for 10 years consistently show that major weight gain is much more likely to occur in people who are sedentary than those who are physically active. Thus although physical activity as a singular strategy has modest effects on weight loss, it is the key strategy for lifelong weight control. More importantly, moderate exercise improves health and reduces risk factors associated with morbidity and mortality for the obese just as it does for normal-weight people.

Combining Dietary Modification and Exercise

Because caloric consumption and expenditure are involved in weight management, both should be manipulated to be effective. Combining sensible exercise and sensible changes in eating habits that can be maintained for life is the most effective approach to permanent weight management. Dieting alone can promote significant weight loss, but a substantial component of the weight loss may be lean tissue. Physical activity alone results in modest fat loss and an increase in lean body mass. Combination strategies involving both food restriction and physical activity meet the goals of weight management most effectively: it improves body composition by promoting weight loss, fat loss, and lean-tissue gain.

BeHavioral Effects

Some evidence suggests that obese people are more likely than normal-weight people to eat in response to external cues. A clock that says it is suppertime; media messages advertising food and beverages; and the sight, sound, and aroma of food are more apt to elicit eating behavior in the obese. This is the basis of the “externality” hypothesis: if people can learn to eat in response to external cues, they can also learn to recognize cues that stimulate eating behavior, substitute other behaviors for eating, and use techniques that decrease the amount of food eaten. As a result of this training the response to external cues should be reduced and replaced by attention to internal hunger signals. Many techniques have been developed over the past 20 years that may assist people in resisting the tendency to eat indiscriminately or to overeat. Generally these techniques employ one or more of the following approaches:

1. Self-monitoring: a journal or daily log is kept, recording food consumption, physical activities, and circumstances related to eating.
2. Control of precursors to eating: the events and circumstances that elicit eating and overeating are identified.
3. Control of eating: behavioral modification techniques are used to control, change, or modify specific eating behaviors.
4. Reinforcement through the use of rewards: rewards tied to the achievement of behavioral goals are identified and used.

These techniques may be useful to some people especially if they are combined with sensible food choices and exercise.

Diets very low in calories (800 calories per day or fewer), including those that have been promoted as having a “protein-sparing effect” (conserving lean tissue), have often been associated with serious medical complications, including cardiac dysrhythmias (irregular heart rate that is sometimes intractable) and sudden death. Diets very low in calories Produce distinctive and abnormal electrocardiographic (ECG) rhythm patterns that are most likely a used by protein loss from the myocardium (heart muscle) or cell-membrane instability from rapid Weight loss.Stringent dieting is also considered a major trigger for binge eating. A 6-month experiment of healthy men who were put on a diet that provided about one half of their usual daily caloric intake resulted in massive eating binges in which the men ate up to five meals and 5000 calories a day until they had returned to their normal weight.

Another problem with very-law-calorie diets is that they cause an adaptive response that decreases energy expenditure and increases fat storage. Repeated dieting may lower BMR on a long-term basis.

Low-Calorie Diets

Low-calorie diets (800 to 1000 calories per day) result in atrophy of the heart muscle. When low­calorie diets are accompanied by regular exercise, the muscle loss is minimized, but it still occurs. However, regular exercise combined with a moderate-calorie diet results in loss of body weight and gain of cardiac muscle. Exercise-induced cardiac hypertrophy results in a stronger, more efficient heart.

Low-Fat Diets

Low-fat diets are potentially effective techniques for losing weight. With its high-caloric yield, low thermic effect, and almost unlimited capacity for storage, fat is a major threat to weight maintenance. Consequently the current fixation is on “fat-free” or “low-fat” foods. The assumption is that if a food is low in fat, it is also low in calories. Only 7% of Americans are concerned about calories, compared with 60% who cite fat as public enemy number 1.27 As a result, although Americans are consuming less fat calories percentage-wise, they are consuming more total calories from all sources and are getting heavier. (Actual fat intake remains the same as it was during the past 10 years. Percentage-wise, it dropped from 36% to 34% because of an increase in total calories consumed. )

Low-fat diets have not been effective for many dieters because the dieters have become volume eaters. Researchers at Pennsylvania State University demonstrated this point when on separate days they gave women one of three types of yogurt: low fat, low calorie; low fat, high calorie; and high fat, high calorie. The low-fat, high-calorie and high-fat, high­calorie yogurts contained the same number of total calories. Half of these yogurts were labeled either low fat or high fat; the other half were unmarked. Thirty minutes after consuming the yogurt, the women ate lunch. The women who ate the yogurt labeled low fat compensated by taking in more calories during lunch even if they ate the low-fat, high­calorie version. The women who ate the unlabeled yogurt, on the other hand, ate fewer calories at lunch after eating the high-calorie version. The researchers concluded that when the women ate yogurt labeled low fat, they rationalized that they could indulge more at lunch. But when they were given unlabeled yogurt, they were more tuned in to their bodies’ physical cues and naturally adjusted the amount they ate.

The attitude that people can eat what they want, in unlimited quantities, as long as it’s fat free is wrong. Calories do count. Fat-free foods can help people lose weight if they are used properly, if they don’t result in over compensatory consumption of food, and if total calories are kept in line.

Popular Diets

Many diets on the market are nutritionally sound, and many are not. Some are potentially hazardous, and many are based on faulty nutritional and physiological concepts. Some require that food be eaten in a certain order and severely restrict allowable foods. Diets such as Jenny Craig come in pre measured servings. Some require medical supervision. Others impose unrealistic demands on caloric restrictions, and still others make promises based more on fantasy than facts. The Food and Drug Administration (FDA) does not investigate every new fad diet, and many diet plans are published without the FDA’s endorsement. If a diet is published, it is usually because a publisher sees potential profits from its sales. Publishers know that the advice to “eat less fat and increase physical activity” will not sell books but fad diets with secret ingredients or magic formulas will.

Because fad diets are unlikely to disappear, identifying some of the characteristics and marketing strategies used by diet promoters to appeal to unwitting consumers is helpful:

• They promote quick results.
• They stress eating one type of food to the exclusion of others.
• They emphasize gimmick approaches, such as eating food in a particular order.
• They cite anecdotes and testimonials, usually involving well-known people.
• They claim to be a panacea for everyone. They often promote a secret ingredient.
• They often recommend expensive supplements.
• They rarely emphasize permanent changes in eating habits.
• They usually show little concern for accepted principles of good nutrition . They are usually cynical of the evidence that comes from the scientific community.

In general, dieting is an ineffective weight­management method. The expectation that temporary changes in eating habits will lead to permanent weight loss is unrealistic. Sensible and permanent dietary changes that depend on wise food choices are an excellent way to cut calories and a healthy way to eat.

To maintain weight, caloric intake must be balanced by caloric expenditure. To lose weight an individual has to achieve a caloric deficit in which the number of calories burned exceeds the number of calories consumed. This is the basic principle of weight management. As such, it is simple, straight forward, and includes three obvious strategies -(1) Restricting caloric intake by dieting

(2) Increasing caloric expenditure through physical activity

(3) A combination of dieting and physical activity. What is not so easy to explain is how two people can respond so differently to dieting and exercise weight loss strategies. Complex forces, many of which are still not clearly understood, influence the success of weight-management/weight-loss efforts.

Dieting

Statistics show that dieting is the method of choice for most Americans trying to lose weight. Although dieting usually works only temporarily, most people who have failed to maintain weight loss are willing to try again. Many people seek the miraculous diet that will transform them from fat to thin, preferably with minimal effort and in the shortest time possible.

The success rate of diet only strategies is dismal. In its review of organized weight-loss programs, the NIB found that within 1 year dieters gained back between one third and two thirds of the lost weight; within 5 years they regained nearly all of it. 23 Only 5% of all dieters are successful in reducing to a target weight and maintaining that weight for more than 5 years. Maintaining post diet weight is one of the major failures of weight loss through dieting because dieters do not learn the habits and behaviors needed to remain at the new weight. As a result they lose and regain weight many times in their lives. This pattern of repeated weight loss and gain, known as weight cycling, yo-yo dieting, and seesaw approaches to weight loss, is potentially harmful and counterproductive.

In a review of the literature throughout 1991 on weight cycling, Wing 29 concluded that contrary to popular opinion there did not appear to be any negative effects of cycle dieting on total body fat, the distribution of fat, or metabolism. Subsequent efforts to lose weight also appeared to be unaffected. However, evidence suggests that weight cycling increases the risk of death, especially from cardiovascular conditions.

Researchers at Harvard University 30 studied data on 11,703 subjects over 30 years to see whether weight cycling had any effect on longevity. As expected, those whose weight remained stable had a lower mortality rate. However, those who lost weight were more likely to die than those who gained weight. Men who gained more than 11 pounds were 36% more likely to die than those whose weight remained stable. The men who lost more than 11 pounds, however, had a 57% higher chance of dying. The explanation proposed was that those who had lost 11 pounds over the decade had actually gained and lost an average of 100 pounds over their lifetimes. The stress of yo-yo dieting contributed to the higher death rates. However, with the high recidivism rate of dieters, the researchers concluded that it is probably better to remain slightly overweight than to weight cycle. Exceptions are people whose excessive body weight increases their risk for diabetes, high blood pressure, and high cholesterol levels. In a 1994 report of 43 studies on the effects of weight cycling, researchers concluded that the health gains from a weight loss of as little as 5 to 10 pounds, even if it is temporary, out­weighs the hazards of weight cycling for people with a history of these chronic conditions. Still, experts agree that it is better to lose weight and keep it off.

A number of the physiological and psychological symptoms and signs of overreaching/overstraining have been suggested to be partly due to a chronic energy deficit, an inadequate availability of specific nutrients, or both. This may affect the body’s response to intensified training. The following describes some of the general dietary strategies that athletes can use to prevent over training.

Energy Intake

The first nutritional strategy to prevent overstraining is to make sure that athletes consume enough calories to offset energy demands or maintain energy balance. Daily caloric intake for untrained individuals typically ranges between 1900 to 3000 kcal’s/day (i.e., 25 to 45 kcal’s/kg/day for a 70-kg person) . Exercise training obviously increases energy expenditure. The longer and more intense an athlete exercises, the greater the energy expenditure. Energy expenditure estimates for athletes have ranged from 3500 kcal’s/day (50 kcal’s/kg/day) for individuals training 30 to 60 min/day up to 12,000 kcal’s/day (i.e., 170 kcal’s/ kg/day) for cyclists competing in the Tour de France (cycling 4 to 6 hrs/day). For most high school and college athletes training 2-2.5 hrs/day, energy expenditure estimates range between 60 to 80 kcal/kg/day. Despite this energy requirement, athletes often do not consume enough calories to offset energy demands. This may result in a chronic deficit in energy intake and has been implicated as one potential causative factor to overstraining.

Athletes particularly susceptible to maintaining negative energy intakes during training include runners, cyclists, swimmers, triathletes, gymnasts, skaters, dancers, wrestlers, and boxers Additionally, female athletes have been reported to have a high incidence of eating disorders. Consequently, the parent and/or coach should ensure that athletes are well fed and consume enough calories to offset the increased energy demands of training. Although this sounds relatively simple, intense training often suppresses appetite and/or alters hunger patterns Some athletes do not like to exercise within several hours after eating because of sensations of fullness and/or a predisposition to cause gastrointestinal distress. Further, travel and training schedules may limit food availability and/or the types of food athletes are accustomed to eating. This means that care should be taken to plan meal times in concert with training as well as make sure athletes have sufficient availability of nutrient-dense foods throughout the day for snacking between meals (e.g., drinks, fruit, carbohydrate/protein bars, etc.).

Macronutrient Intake Guidelines

The second nutritional strategy to prevent overtraining is to ensure that athletes consume the proper amounts of carbohydrate, protein, and fat in their diet. Research has indicated that athletes should ingest between 8 to 10 g/day of carbohydrate during intense periods of training to help maintain carbohydrate stores. To do so, athletes are recommended to eat frequently (e.g., 4 to 6 meals per day) and ingest high-calorie carbohydrate foods and/or concentrated carbohydrate drinks. Preferably, the majority of dietary carbohydrate should come from complex carbohydrates with a low to moderate glycemic index (e.g., grains, starches, fruit, maltodextrins, etc.).

There has been considerable debate regarcing protein needs of athletes. Initially, it was recommended that athletes do not need to ingest more than the RDA for protein (i.e., 0.8 to 1.0 g/kg/day for children, adolescents, and adults). However, research over the last decade has indicated that athletes engaged in intense training need to ingest about times the RDA of protein in their diet 0.5 to 2.0 g/kg/day) to maintain protein balance. If an insufficient amount of protein is obtained from the diet, an athlete will maintain a negative nitrogen balance which can increase protein catabolism and slow recovery. Over time, this may lead to lean muscle wasting and training intolerance.

Although most athletes ingest this amount of protein in their normal diet, there are some athletes who are susceptible to protein malnutrition (e.g., runners, cyclists, swimmers, triathletes, gymnasts, dancers, skaters, wrestlers, boxers, etc.). Therefore, care should be taken to ensure that these types of athletes consume a sufficient amount of quality protein in their diet to maintain nitrogen balance (e.g., 1.5 to 2 g/kg/day). The best sources of low-fat quality protein are white-meat skinless chicken, fish, egg white, and skim milk proteins (caseine and whey). On the other hand, research has also indicated that ingesting more protein than necessary to maintain nitrogen balance does not promote greater gains in strength or muscle mass. Consequently, athletes do not need to ingest excessive amounts of protein to promote gains in strength and muscle mass during training.

The dietary recommendations of fat intake for athletes are similar to those recommended for nonathletes to promote health. Generally, athletes should consume less than 30% of their daily caloric intake as fat. For athletes attempting to decrease body fat, it is also recommended that they consume 0.5 to 1 g/kg/day of fat. The reason for this is that weight loss studies indicate that people who are most successful in losing weight and maintaining the weight loss are those who ingest less than 40 g/day of fat in their diet. Strategies to help athletes manage dietary fat intake include teaching them which foods contain fat so that they can make better food choices and how to count fat grams.

Strategic Eating

In addition to the general nutritional guidelines described above, research has also demonstrated that timing and composition of meals consumed may playa role in preventing overtraining. In this regard, it takes about 4 hours for carbohydrate to be digested and begin to be stored as muscle and liver glycogen. Consequently, pre-exercise meals should be consumed about 4 to 6 hours before exercise. This means that if an athlete trains in the afternoon, breakfast is the most important meal to top off muscle and liver glycogen levels. Research has also indicated that ingesting a light carbohydrate and protein snack 30 to 60 minutes before exercise (e.g., 50 g of carbohydrate and 5 to 10 g of protein) serves to increase carbohydrate availability toward the end of an intense exercise bout. This also serves to increase availability of amino acids and decrease exercise-induced catabolism of protein.

When exercise lasts more than 1 hour, athletes should ingest glucose/electrolyte solution (GES) drinks to maintain blood glucose levels, help prevent dehydration, and reduce the immunosuppressive effects of intense exercise. Following intense exercise, athletes should consume carbohydrate and protein (e.g., 1 g/kg of carbohydrate and 0.5 g/kg of protein) within 30 minutes after exercise as well as consume a high-carbohydrate meal within 2 hours following exercise. This nutritional strategy has been found to accelerate glycogen resynthesis and promote a more anabolic hormonal profile that may hasten recovery. Finally, for 2 to 3 days before competition, athletes should taper training by 30-50% and consume 200 to 300 g/day of extra carbohydrate in their diet. This carbohydrate loading technique has been shown to supersaturate carbohydrate stores before competition and improve endurance exercise capacity. Thus, the type of meal and timing of eating are important factors in maintaining carbohydrate availability during training and potentially decreasing the incidence of overtraining.

During prolonged exercise, athletes become fatigued. For many years, exercise scientists believed that fatigue was simply related to peripheral muscle glycogen depletion and perhaps the hypoglycemia which may occur during prolonged exercise. However, more recent studies indicated that athletes fatigue even though blood glucose levels were maintained during exercise and a sufficient amount of glycogen was available in the muscle. These findings suggested that fatigue could not simply be explained by peripheral adaptations but that other factors may be involved in the fatigue process during prolonged exercise. The potential role that central fatigue may play in overtraining, and dietary strategies that may help delay central fatigue.

Central Fatigue Hypothesis

Newsholme, Blomstrand, and colleagues initially advanced the theory that fatigue during prolonged exercise may be partly related to exercise-induced alterations in the central nervous system. The theory suggests that as muscle glycogen levels decline during exercise, there is an increased oxidation of fat and the branched-chain amino acids (BCAAs) leucine, isoleucine, and valine as fuel substrates. As a result, free fatty acid (FFA) levels in the blood gradually increase while the availability of BCAAs in the blood decreases. The increase in FFA levels in the blood is accompanied by a release of the amino acid tryptophan from albumin, serving to increase the level of free tryptophan in the blood. The result is that as one exercises, the ratio of free tryptophan to BCAA steadily increases.

Increases in the ratio of free tryptophan to BCAA have been shown to increase the entry of tryptophan into the brain. Increased concentrations of tryptophan in the brain have been reported to promote the formation of the neurotransmitter beta-hydroxytryptamine (serotonin). Increased levels of serotonin in the brain and peripheral tissues have been reported to induce sleep, depress motor neuron excitability, influence autonomic and endocrine function, and suppress appetite in animal and human studies. Consequently, an exercise-induced imbalance in the ratio of free tryptophan to BCAA has been implicated as a possible cause of acute physiological and psychological fatigue (central fatigue). It has also been hypothesized that chronic elevations in serotonin levels, which may occur in athletes who overtrain, may explain some of the reported signs and symptoms of the overtraining.

Although the central fatigue theory seems straightfor­ward, there has been debate in the scientific community regarding the validity of the hypothesis. Segura and Ventura hypothesized that the increase in the free tryptophan to BCAA ratio may help to decrease the perception of pain, thus improving exercise performance by increasing the pain threshold. However, given the most recent research there is more sound scientific evidence to support the theory that central influences during exercise may play a role in the onset of fatigue under certain conditions. However, because the potential causes of overtraining are multifaceted and have yet to be fully understood, the degree to which central fatigue may contribute to overreaching and/or overtraining remains to be determined.

Nutritional Needs of the Immune System:

Although moderate exercise has been reported to enhance immunity, intense prolonged exercise has been found to temporarily suppress the immune system. For example, research has indicated that following intense exercise, the immune system may be depressed for as long as 6 hours. This open window of suppressed immune function may allow the body to be more susceptible to acquiring host infections. To support this theory, several studies have reported that following intense exercise like a marathon, athletes have a greater incidence of upper respiratory tract infections (URTIs) for several weeks following the event. Additionally, athletes who overreach and/or overtrain often get URTIs, ear infections, and/or colds. This suggests that athletes who train too often or too intensely may experience a chronically suppressed immune system.

The primary metabolic fuel for the lymphocyte is glutamine. The availability of glutamine affects lymphocytic function. In this regard, in vitro and in vivo, evidence suggests that increasing the availability of glutamine enhances immune function while decreasing glutamine levels suppresses immune function. During high­intensity intermittent and prolonged exercise, it has been suggested that glutamine levels decline in the blood. The reason for this is that glutamine, like BCAAs, readily serves as a metabolic substrate during exercise. The exercise-induced hypoglutaminia has been reported to last up to 6 hours following high-intensity intermittent exercise. Moreover, some overtrained athletes have been reported to have chronically low glutamine levels Consequently, one theory of exercise-induced immuno-suppression is that decreased glutamine availability following exercise may serve to suppress lymphocytic function, making it more difficult to respond to immune challenges. Athletes involved in periods of intensified training that often involves training more than once per day may therefore be more susceptible to a hypoglutaminia-induced immunosuppression.

Working out in the gym wearing glasses can be quite tricky. You might accidentally drop them and crush them under the weight of a barbell, they may obstruct some movements when you are working on your upper body, and they will get sweaty and dirty when you’re on the treadmill. This is why many who work out choose to replace their glasses with contact lenses instead when they’re in the gym. If you’re planning to start competing, you’ll also find that contact lenses are the only way to go.

Contacts are easy to handle, and can be put in and removed in the locker room. Lenses are also very comfortable to wear, and they are cheap. Once you’ve tried lenses, chances are that you might get rid of your glasses altogether! Be careful, however, that you don’t buy any old contacts. Use your prescription from your eye care professional, to make sure you get a contact lens that suits your eyes and your sight correction needs. With this, all you need to do is to get online, and start searching for cheap lenses. You will soon find that with lenses, you are one less problem away from achieving the gym results you want!

Coenzyme Q10 is found to be a strong natural compound that is beneficial in the promotion of chemical reactions of the body in addition to providing protection to the body against free radicals. It is also known as  . It is naturally available in food and can be synthesized from amino acid tyrosine by the body through a multistage procedure which requires numerous trace elements besides eight vitamins.The most vital effect of Coenzyme Q10 is its control on the oxygen flow within the body cells in addition to its antioxidant qualities.

Dosage:

Normally the daily dosage of Coenzyme Q10 is 30 mg but in cases where the supplementation of Coenzyme Q10 has proved to be beneficial this may be raised to a higher amount. It must be taken with a meal which must contain a combination of vegetable or soy oil or some fat as that is likely to help by absorption by the body quite substantially. Studies have revealed that the body absorbs Coenzyme Q10 easily and no side effects have been reported yet with dosage as high as 300 mg of Coenzyme Q10.

Ingredients and Nutrients :

The ingredients and nutrients present in Coenzyme Q10 are safe. It consists of alpha lipoic acid and nutrients like vitamin Q and Ubiquinone.

Benefits of Coenzyme Q10:

1. It helps in boosting energy in the body.
2. It is also beneficial in improving the immune system of the Body.
3. It acts as a coenzyme in the energy production within the body cells.
4. It is also used by the body for the purpose of transforming food into ATP (adenosine triphosphate).
5. It is also helpful in the treatment of breast cancer, periodontal disease and muscular dystrophy.
6. It is also helpful in the treatment of diabetes mellitus.
7. It helps in the prevention of cholesterol in the body which make plaques in the human arteries.

Side Effects:

1. Sleeplessness.
2. Elevated levels of liver enzymes.
3. Dizziness and irritability.
4. Fatigue, rashes and heartburn.
5. Nausea and pain in upper abdominals.

Precautions for Coenzyme Q10:

• Pregnant women must not use this supplement.
• It must be kept out of reach of children.
• It must be consumed after medical advice.

EAS Betagen is considered to be one of the hormone-stimulating drugs available in the market. It is known to enhance the weight and muscle strength of the body. This supplement does not have any side-effects and is therefore the choice for many people. Betagen is a great boon for beginners as it tends to show the results at a great pace. It contains Taurine which is beneficial for avoiding contraction of the muscles. It also contains glutamine which is beneficial in the maintenance of strong skeleton muscles. This is often used by females due to its ability to provide them with a lean body shape. Bodybuilders and athletes also use this supplement to optimize the levels of performance.

Nutrients Present in this Supplement:

Betagen contains Vitamin B-complex, niacin, Vitamin B12, HMB, thiamine, Pantothenic acid and riboflavin.

Dosage for EAS Betagen

The EAS Betagen supplement must be taken in accordance with the instructions on the packet of the supplement. Prior medical advice must be taken before initiating the usage of this supplement. It is recommended that initially smaller dosage must be taken to let the body be accustomed to its usage and then it may be slowly increased as per the requirements of the body. People who suffer from kidney failures are not recommended to use this supplement.

Ingredients:

EAS Betagen contains the following ingredients:

1. Mexican Wild Yam and Liquid Creatine.
2. Chlorophyll and grape seed.
3. Shark Cartilage and milk thistle.

Uses & Benefits:

EAS Betagen is commonly used by people who want to enhance their body structure. It is beneficial in improving strength to the muscle tissues of the human body besides normal functioning of the metabolic activities of the body. It also helps in providing a lean shape to the body. It is also believed to show the results very quickly and is easily absorbed by the body. Betagen is also helpful in building strong skeleton muscles.

Side Effects of EAS Betagen:

The use of Betagen can lead to stress in the liver and kidney. The usage of Betagen involves enhancing the energy levels of the body and drinking of ample amounts of water which makes the kidneys more prone to be stressed out. Other than this sole side-effect, there have been no reported side-effects regarding the usage of Betagen on the human body or its normal functioning. Overall, Betagen is considered to be a safe and effective drug for bodybuilders.

What actually is Glutamine?

Glutamine is actually a non-essential amino acid which means it can be made from the other amino present in the body naturally. Glutamine makes more than half of the pool of amino acid present in the body and approximately 5-7% of the muscle protein.

Glutamine can be used to fuel the immune system of the human body during the times of stressed immune system or when the body’s need of Glutamine increases due to workouts. It can be broken down for the purpose of supplying energy to the body during exercise schedules and workouts. In such cases, blood levels f glutamine gets reduced due to inability of the rate of production of glutamine to meet the requirements. Thereafter extra glutamine is released from the body muscles which result in the muscles turning catabolic even after continuing training or workout.

In case of low glycogen levels, the release of glutamine and breakdown of muscles increase. It is then the glutamine supplements which comes into action and offset the breakdown of muscles and also helps in conserving muscle tissue during times of dieting and thorough training in addition to boosting the immune system of the Body.

How does Glutamine Work?

It might happen that the glutamine supplementation is helpful for the preservation of muscle mass in addition to supporting the immune system of the Body during times of intense training. As per the Oxford University study, the intake of L glutamine supplement within a short span or rather immediately after a strenuous exercise schedule is found to reduce the infection threat in the upper respiratory tract.

But glutamine does not raise the muscle size, performance or strength. There is no need of taking these supplements if one is having his proper diet. It is only beneficial in case of dieting or strenuous training or exercises.

Dosage of L Glutamine

The recommended dosage is 5-7gm which is equal to 100mg of glutamine per kilogram of body weight. The glutamine supplement must be taken within 2 hours after exercises or training. It may be taken as a separate supplement or be taken as a post-workout drink.

Benefits:

It helps in the prevention of muscles from being catabolized.

1. It helps in providing fast speeding of wounds and healing of burns.
2. It is also beneficial in the production of growth hormone levels.
3. It is also proved to boost the immune system of the Body.
4. It is considered to be the most vital food for the intestines.
5. It is also helpful in the treatment of ulcers.

Side Effects:

No side effects have been reported of L glutamine supplements. A it is naturally produced in the body itself, even a high dosage would be complemented by the body by itself producing small quantity of glutamine.

As we all know, losing weight is not all that easy. It would be great if all you had to do in order to lose weight would be to eat less for a while and exercise more. If this were true you would simply control your eating habits or take up some sport or join a gym and lose all the weight you want. Unfortunately, you know that it’s not that simple.

Fad diets or a strenuous exercise programs or severe diets just don’t work in the long haul. You can’t stay with them and you quickly gain back the all the weight and possibly more. You can end up with muscle aches, low energy and general depression. It’s discouraging, isn’t it?

What does work? Change in the way you think. Change your patterns of thinking and living, the basic way you think about yourself, your body and your life, and then change your entire life in accordance with your transformed way of thinking. As you change your way of thinking and relating to yourself and others, you will find that you automatically change your entire life for the better. You can supercharge your weight loss program by learning successful ways to take charge of your life as well as your thoughts and feelings. You can now alter your living and eating patterns to achieve the healthy and attractive body that is your natural birthright.

Change is essential. It is also extremely difficult for most of us. If you have tried many different diet plans without much success or you have trouble getting motivated to exercise, perhaps some powerful help can work wonders for you. How can you get this help?

Supercharge your weight loss program by learning the techniques of self hypnosis and guided meditation. How does it work? Guided meditation works to relieve stress. Positive affirmations work to build self confidence. Hypnosis works by training your mind to think differently about yourself as a whole, including losing weight.

Self hypnosis gives you an effortless and natural form of positive self control; the kind that automatically manages your urge to eat, so you easily and naturally eat the right foods at the right time. You also find yourself adopting easy and natural ways to care for your body, like getting the exercise that is exactly right for you. You gradually and steadily become a more relaxed and attractive person. Hypnosis is all about reprogramming your subconscious mind for weight reduction and permanent and effortless weight control.

We all know how hard it is to break old habits and undo the things that have caused us to gain weight in the first place. But it’s certainly not impossible. All it takes is a little patience and a powerful helper, like Guided Meditation and Self Hypnosis.

We plan meals, we balance our checkbooks and we schedule events around our family time. Now’s the time to take charge of your weight, your health, and your enjoyment of life!