Build Biceps Cycling Creatine

Build your biceps with this great bicep super-set and proper creatine supplementation:

Set up a cable crossover machine with one arm handles in the top position on both sides and a straight-bar attached to the low position on one side. Set the stack with the straight-bar attached to a moderately heavy weight. Let’s use 100 lbs. as an example. Set the other weight stack at one half that weight (in this case 50 lbs.). Start the set by doing the straight-bar curls at 100 lbs. I like to use a fairly close grip on these (about 6” apart). Be sure to fully contract your biceps in the peak position—this is key.  When you reach the top position, try curling your wrists inward towards your chin to further emphasize the contraction. Lower the weight slowly to really work the eccentric part of the movement. Shoot for 8-12 reps to failure.

When complete, immediately drop the weight stack by half—in this case from 100 lbs. to 50 lbs. The other side should already be set at 50 lbs.; this is to save time as you need to transition from one movement to the next as quickly as possible (no break). Grab the two upper handles as if you were going to do cable crossovers, only have your palms pointing up towards the ceiling. Now, curl both arms in towards your head as if you were striking a front double-biceps pose. Squeeze at peak contraction and hold for a count of two. Be sure to emphasize the negative part of the movement. Stick with a rep range of 8-12. Take a minute, repeat the superset once more, and feel your arms explode.

Now it’s time to incorporate the creatine.  This should lead to a huge size increase within your biceps. Many people find that after a few weeks, the bicep gains they make on creatine monohydrate begin to taper off or even disappear altogether. There’s an increasing belief among hardcore trainers that cycling creatine intake may help one experience continued progress with this proven supplement.

Here’s a typical creatine cycle you might try adding to your supplement bicep workout program:

week 1: load (20 g / day)

week 2-4 : maintenance (10 g / day)

week 5: load (20 g / day)

week 6-8: OFF

Repeat Cycle.

You’re basically “on” for 5 weeks (higher than average doses), then “off” completely for 3 weeks. This seems to work well and can help give you continual progress with creatine supplementation. Of course, another important factor is what type of creatine you’re using. I never made great gains with creatine until I switched to a creatine formula as opposed to just mixing the powder up myself.

In particular, AST’s Creatine HSC has really worked well for me. Other people see good results with EAS’s Phosphagen HP and MET-Rx’s Micronized Creatine. And at 10 grams creatine per dose, MuscleTech’s Cell Tech Creatine is very popular. With creatine it’s best to avoid generic powders (the cheap stuff), as its purity is often in question and it doesn’t seem to work nearly as well as the quality formulas on the market.

5 Mistakes In The Overweight Children Fitness Program

Overweight has become a real problem over the past few years. The statistics show a constant increase of overweight children every year.

Given the way our contemporary life is, it is no wonder that this is happening.

First of all the parents barely have time to take care of all the things their children need.

Proper nutrition and healthy physical activities are certainly a part of them. Next, the age of computers and the possibility to socialize while seated at home in front of the monitor just boosts the inactivity of all children.

A fitness program is definitely an excellent choice for children with overweight problems. A stimulus like the fitness will set their already fast paced metabolism on fire, and great results can be achieved in no time.

But in order this to be done, the most common mistakes made by people all over the world have to be avoided first.

The most common mistake that people make is pushing their child too hard. Everyone can understand why this is happening, anyone would want his child to be healthy and weigh like the rest of the children of his age, but sending the kid to a bunch of activities in a same week is simply too much.

Soccer practice, karate, swimming, etc. in one week will only get the child tired and bored. The only result you will get from this is your child wanting to quit and maybe hate those sports forever.

Also giving laxatives to your child after a hard sport activity will get you nowhere. Doing this after exercising will lead to body dehydration. This could even be dangerous, so just avoid it.

Forbidding a child to eat after his exercise is a mistake that also needs avoiding. Every exercise burns energy so it is quite normal for anyone to be hungry after it.

So giving your kid one piece of chocolate to restore some of the lost energy will do the trick. It is better one piece after exercising than a whole box later.

When it comes to motivation it is better not to say to your child that it has or must exercise. “Try it” would be a much better approach.

Everyone should know that not every child can or wants to run, so you should keep in mind that running is not the only solution, walking is an exercise too.

Also, parents are always role-models for their children so if you are not exercising nor will your kid, but if you set yourself as a good example surely your child will follow.

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Conjugated Linoleic Acid

CLA may help in the fight against fat!

Conjugated Linoleic Acid (CLA) has only been used by bodybuilders and fitness athletes for a couple of years now. The initial results and the early University Studies are very promising.

CLA is actually a form of fat; that’s right, fat. It’s one of the so-called “good” fats and it’s found naturally in dairy products, lamb, and red meat. The problem, of course, is that these foods not only contain the “good” and beneficial CLA, they also often contain large amounts of “bad” or saturated fats. Supplementing with CLA, on the other hand, should provide all the health and fitness benefits without the drawbacks of the saturated fats found in the foods themselves.

Although it’s still not fully understood, CLA likely works by helping to regulate protein and fat metabolism in the body. This in turn can result in a reduction of overall body fat and an increase in lean muscle mass. Sounds good to me! In animal studies, CLA has also been shown to protect against many different types of common cancers and to help prevent heart disease. CLA may also play a role in supporting immune function. I know in my own case I seem to get far fewer colds when supplementing with CLA.

Bottom Line: I find CLA to be an excellent support supplement for individuals interested in promoting lean muscle mass, fat reduction, and overall health.

Burn Fat & Build Muscle

Loosing fat is key to a healthy lifestyle.  Most of us want to trim off a few extra pounds, and keep them off for good! It is important to remember, however, that we must preserve our muscle when trying to lose weight. The truth is, any time you lose fat, you run the danger of cutting into muscle tissue as well. It’s a tricky balance that you need to strike, but the key is to drop as much fat while preserving as much lean muscle as possible. The tips discussed in this article should help you reach your ultimate goal of shedding some pounds, while keeping lean muscle mass intact.

So what can you do to burn fat, but preserve that ever important muscle? For one, be certain to get your protein in every 3 hours (this is key). Also, be sure to take some protein before bed (no carbs though). Try supplementing with L-Glutamine – it not only helps you get lean, it also seems to have a muscle-sparring effect in most people. Taking L-Glutamine as a standalone supplement is actually recommended for anyone looking to increase muscle size, as it is an essential protein building block.

You can drop your carbs down pretty low to tighten, but don’t drop the good fats down too much. Supplementing with Omega-3 and/or flax seed oil can help. You’ll want to consider cycling your calories if you’re not doing this already. See the Ultimate Muscle Mass and Anabolic Nutrition Programs for more tips. Don’t make your diet too complex; lean protein is the key, processed sugar is to be avoided.

Remember, when you’re natural, it’s a tough job to drop fat and maintain mass. It can be done, but you have to go after it intelligently. Getting that constant influx of high-quality protein is really your #1 priority. Drinking water is also very important. This is the simplest but maybe the most effective thing you can do to aide fat loss. Forget about soft drinks (even the diet ones are loaded with salt) and juice (too many carbs). Good old H2O is the only way to go.

You should also switch from a diet plan focused around carbohydrates (breads, pastas, fruits, etc.) to one focused around lean sources of protein (egg whites, skinless chicken and turkey breast, fish, whey based protein powders and MRPs, etc.). Eating small, frequent meals, is also good to keep your metabolism burning on high. You cannot go 5 or 6 hours without eating, get extremely hungry, and pig-out with one  huge meal. This is without a doubt the worst way to eat possible, and you’ll never drop fat with this method. Instead, eat small portions every 3 hours or so throughout the day.

Ask Raphael: Weight-Loss Strategies

Have a question about your routine or anything fitness-related? Send it Raphael's way at askraphael@ediets.com.


Dear Raphael,

I am around 5'3" and weigh around 130 pounds. I want to reduce my weight to 100-110 pounds. As I am not tall, even a slight gain in weight makes me look fat and dumpy.

My biggest problem areas are my tummy, arms and shoulders. I walk briskly four times a week for an hour while wearing a 20-pound body vest. I reduced my food intake, but not sure by how many calories.

Can you advise me how to lose the specific areas and also how do I lose my weight faster? - Natasha


Natasha,

To lose body fat in the specific areas you mention (tummy, arms and shoulders), you’ll have to lose body fat all over because spot reduction is not possible.

After some initial water weight loss, the body can lose about 2 pounds of fat per week without losing muscle, so I recommend making 1-2 pounds per week the goal.

There are 6 strategies I want you to begin using to get to your goal.

1. Control Blood Sugar – There is an old saying that fat-loss success is 80 percent nutrition. I’m not sure what the percentage actually is (no one does), but based on my experience it’s clear to me that it all begins with nutrition. If you don’t have your nutrition program “dialed in,” you will not achieve success. It doesn’t matter how hard or how long you work out.

This applies to everyone who starts a diet and fitness program. Your goal should be to control blood sugar because this helps to minimize body fat. This is accomplished by taking in some protein, carbohydrates and good fats at each meal/snack and spread evenly through the day every 2-3 hours -- and by not over eating.

A sample meal schedule might look something like this:

Breakfast – 6:30 a.m.
Snack – 9:30 a.m.
Lunch – 12:30 p.m.
Snack – 3:30 p.m.
Dinner – 6:00 p.m.
Small Snack – 9:00 p.m.

This method will have a profound impact on fat loss. However, don’t forget that calories must still be slightly below maintenance.

2. Calories Count – You mention you don’t know by how many calories you reduced, but it’s important that you know this information! Your goal is to eat as much as possible while still losing fat. For example, if I can get you to lose 1-2 pounds of fat per week on 1,400 calories per day, I’m on track. If I try to accelerate the process and lower your calories to 1,200, I might sabotage your efforts by slowing the speed of your metabolism.

I'm not suggesting everyone should increase calories if they hit a sticking point. In many cases, some people aren't being consistent or their diet isn't as low-calorie as they think. However, knowing how many calories you’re consuming and by how many you’re lowering is important.

3. Eat Breakfast – A balanced breakfast comprised of carbohydrates, protein and a little fat is a critical start to the day. The point of consuming breakfast is to break the fast from an overnight sleep. In addition, breakfast will rev the metabolism for the rest of the day. This is your first opportunity of the day to get blood sugar back to a balanced state after the all-night fast and is critical for sustaining fat loss.

4. Ratios Count – A calorie is not a calorie. Do you know those people who tell you to simply lower your calories to lose fat? The people who never mention protein, carbohydrates or fats? They’re wrong. Protein, carb and fat ratios are important.

The correct ratios (which can vary depending on an individual’s response to food) help to stabilize blood sugar levels and increase energy and fat loss. Generally, 40-50 percent of carbohydrates, 25-30 percent protein and 20-30 percent of healthy fats is the best starting place.

Carbs are necessary for energy and aren't the enemy everyone makes them out to be. The key is how much you consume. Protein is also critical to build and retain muscle tissue, which in turn helps to burn more fat. Finally, good dietary fats are extremely important. They help to balance hormonal levels, increase strength and create satiety (fullness).

If you’re looking for a meal plan that takes all of this into account, I recommend eDiets GI plan (Glycemic Impact Diet).

5. Weight Training – To affect muscle vs. fat ratios, you have to train with weights or perform some type of resistance training. An intense weight workout lasting about 35 minutes is what I recommend for you. You don’t have to work out with a bodybuilding routine, but you do need to work the entire body approximately 2-3 nonconsecutive days per week.

6. Cardio – Cardio should be approached as a tool to lose fat. It should not be used as a neverending event in the hope that all body fat will magically burn off. Excessive cardio is counterproductive and will burn not only fat but also valuable muscle tissue.

By the way, instead of using a weighted vest, increase the intensity of your session instead. You simply don’t need the vest. Try incorporating interval cardio training (integrating slower levels of intensity for with very high levels). Intervals are great for boosting the metabolism and creating more of a post caloric burn (calories burned 24 hours after the workout).

So in your case, after a 5-minute warm up, walk very fast for 60 seconds and then reduce your speed to your current brisk intensity for 60 seconds. Keep this 60/60 interval going the entre workout but then cool down that last 10 minutes of the session. Remember though, the fast part of the walk has to be very fast. This workout burns a lot of calories.

Follow these guidelines, be consistent and you’ll see fat loss take place. I wish you the best of success in achieving your goal!

Have a fitness question you want answered? Email Raphael at askraphael@ediets.com and you could have your question picked! And if you missed a previous column, see the archive here.

Make NOW your time to do something about your weight. eDiets can help make weight loss a little easier. Let our nutritionists and fitness pros guide you! Click here to find out more and save big!

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How to Creatine – An Advanced Guide

Today we are going to take a look at creatine monohydrate.  Rather than a simple attempt to explain creatine, I’ll assume that you already have a decent understanding of creatine, what it does, and its underlying effects.  What form of creatine is best for absorption? What is the difference between micronized creatine and creatine monohydrate?  Can I buy the cheap stuff and still get results, or should I stick with higher end creatine products?  These questions and more answered below…

All creatine powder is not created equal! At least, not anymore – as some people are aware, you can now find creatine on the market in three forms: phosphate, citrate, and monohydrate. My feeling is that the phosphate variety is not easily absorbed by the body and for this reason will not yield effective and substantial results. The citrate variety seemed to be catching on for a time, but again the research is sketchy here. In fact, nearly all the positive clinical studies that have been done on creatine have utilized the monohydrate form, and this is the only form that I currently recommend.  Monohydrate seems to be the best creatine on the market, even to this day.

Brand names and quality do matter – especially with creatine. There’s a ton of cheap, generic creatine monohydrate on the market (especially on the web), but I’m convinced that most of it is of significantly lower quality than the reputable brand name versions. Supplement companies and distributors in the U.S. currently get their raw creatine from two primary sources: China and Germany. The creatine that comes in from China is almost always less expensive, but it’s also much more likely to be impure. Typically, it’ll be cut with the complex carbohydrate maltodextrin. This is the dirt cheap “creatine” that many wholesalers offer. No wonder some people don’t see any results. Reputable creatine suppliers prefer the German version, which is a bit more expensive but tests out at a significantly higher level of quality. With creatine you really do get what you pay for.  We highly recomend higher end products such as Muscletech Cell Tech Hardcore.

Micronized creatine has reached the market – but is it just hype or is it really better? The answer might surprise you. Micronized creatine is very interesting. Basically, it’s produced through a process that finely grinds or “micronizes” the creatine particles themselves into particles that are 10, 15, even 20 times smaller than regular creatine particles. There’s no doubt that micronized creatine dissolves better in liquid—this just makes sense. It’s also theorized that the smaller particle size leads to easier and faster digestion and uptake into the blood. Individuals who report stomach upset with regular creatine intake almost always find the problem alleviated by switching to the micronized version. Many of the top creatine monohydrate products on the market—including AST’s Creatine HSC—have already switched to using micronized particles. This trend is likely to continue and accelerate in the near future.

Tips To Maintain A Better Posture

If you remember grandma telling you to sit up straight, she did so for a reason.

Bad posture can be a bad thing in a variety of ways: it can cause damage to the spine, lead to back and joint pain, and result in poor circulation, which in turn will lead to other problems.

Headaches and respiratory problems are also known to start with a bad posture.

Not only does a good posture make up appear taller, it makes you look more confident. A good posture goes to the image, the attitude that you project about yourself. Do you appear diffident or hesitant? It may be your posture that is giving this impression.

One of the things to do to improve your posture is to increase your awareness of your posture. Pay some attention to the way to stand and particularly the way you sit. When you find yourself tending to slouch or slump, pull yourself up: both literally as well as figuratively.

Pay particular attention to when you are driving or using a computer, because it is at these times that you are least likely to pay attention to your posture. Remember bad posture is a bad habit that you can break.

Get and use proper chairs and tables. Ergonomically designed furniture would be excellent; however you can also make your own modifications and adjustments to your existing chairs, by adding a cushion or something for added back support so that you don’t tend to slough in your chair.

Wear proper shoes. Shoes that offer good support will help you with your posture. Many women find that they develop a good posture when they are wearing heels; however heels can be the cause of many problems as well, so be careful with heels.

Exercise and do Stretches: Make sure that you are as close to your ideal weight as possible. Uneven distribution of fat in the body can make it difficult to develop and maintain good posture.

A large tummy for instance can disturb your body’s balance, therefore making it difficult for you to have a good posture. Stretches will make you more limber and flexible.

Don’t put that phone in the crook of your neck. This contorts your body, particularly your neck and shoulder into unnatural positions and is not good for your posture.

It is good idea to check whether your posture is good by doing the wall test, which involves standing with the back of the head touching the wall, with the heels six inches from the baseboard.

Let the buttocks touch the wall and measure the between your neck and the wall distance with your hand. If you’re within two inches at the neck, you are close to a good posture. If not, the neck posture is too forward and can be subject to deterioration of joints and discs.

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Ask Raphael: How Often Should I Work My Abs?

Have a question about your routine or anything fitness-related? Send it Raphael's way at askraphael@ediets.com.


Raphael,

As a personal trainer, I tell clients to rest muscles for a day after training -- thus the alternating body parts workout -- yet I still have people as well as other trainers who have years of experience insisting that the abs are the only body part you can train every day.

I tell them any/every muscle you work needs a chance for that breaking down and recovery period. Your thoughts? -- AS

AS,

The real question is what is the goal? If someone is looking to get ripped abs, then we know much of that is related to diet and low body-fat levels.

If the goal is to strengthen the abs as much as possible, then I contend working them every day is counterproductive for the reason you mention about a muscle needing to recover. If the goal is general conditioning and muscular endurance, then it’s fine to work the abs every day -- although not necessary in my opinion.

I find that most people work the abs every day with the delusion that body fat will magically melt off the area. Or that the area will somehow flatten with a lot of work. You and I know that’s not going to happen by performing more ab work.

I’ve been a natural competitive bodybuilder for a long time, and I achieve 8-pack abs by the time I’m ready for my shows. I accomplish this by working the abs twice a week with heavy weight. For example, I use a fitball and lie on it with a 9- pound dumbbell wrapped in my arms and placed on my chest. I then perform 12-15 intense crunches against this resistance. I also perform exercises such as kneeling cable trope crunches with the entire stack for 12 grueling reps.

If I were to perform this type of resistance training for my abs every day, I would not be able to handle that type of heavy resistance. However, my goal is to get the ab muscles to grow and become stronger. This way, when my body fat is greatly reduced, the abs appear more prominent.

So again, it all comes down to the question I ask every personal training client and every eDiets member: What is the goal? That answer always helps me provide the most effective solution. There have been times where I’ve recommended ab work more often or less often based on the answer. However, I’ve never recommended more than four days per week.

For most of the population, I recommend ab work about three days per week on non-consecutive days. Work them hard and efficiently and then let them recover. Most people who work abs every day perform the same basic exercises with the same reps -- that's a very ineffective approach.

Thanks for submitting your question! It's always good to hear from a trainer who questions the status quo.

Have a fitness question you want answered? Email Raphael at askraphael@ediets.com and you could have your question picked! And if you missed a previous column, see the archive here.

Make NOW your time to do something about your weight. eDiets can help make weight loss a little easier. Let our nutritionists and fitness pros guide you! Click here to find out more and save big!

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Ask Pam: Getting More Calcium

I was told to include more calcium in my diet for my bones? Are milk products the only foods I can eat?

The quick answer is that milk products aren't the only foods containing calcium. There are plenty of foods you can eat that contain calcium and are good for your bones.

You and your bones should have a pretty strong relationship. From the day we are born, making sure that your bones get enough calcium and are kept active is vital. As we get older, unfortunately, our bones tend to get weaker and break down (osteoporosis - ouuccchh!). By around age 30, both men and women begin to lose bone mass as quickly as bone is made. So we have to make sure we get the calcium we need to keep us strong.

But have no fear; there are plenty of things we can do to keep our bones intact. Eating calcium-rich foods is a good way to start. Depending on an individual (for example, some people may be recommended to include more), the general recommendations are the following:

Adults ages 19 to 50: 1,000 mg daily, such as one 8-ounce glass of milk, 1-1/2 ounces of natural cheese and one 8-ounce container of yogurt.

Adults over 50: 1,200 mg daily, such as one 8-ounce glass of milk, 2-3 ounces of natural cheese and one 8-ounce container of yogurt.

As you can see, the examples don’t just include milk. Many foods you eat naturally contain calcium, while others foods are fortified (foods with calcium added). Some alternative calcium sources are these foods:

- Sardines
- Canned salmon
- Legumes (white, pinto, kidney and garbanzo beans)
- Green vegetables (kale, collard greens, parsley and broccoli)
- Nuts (hazelnuts, almonds and Brazil)
- Calcium-fortified orange juice
- Soy products (tofu, soy yogurt and milk)

Try increasing your intake of calcium daily through the foods you eat. Instead of green beans, try collard greens; substitute that glass of apple juice for calcium-fortified orange juice. For those soda drinkers out there, beverages high in phosphorus (soda) can contribute to decreased calcium absorption, so substitute that can of soda for a serving of milk.

Bone up for good health!

Have a diet question for Pam? Email askpam@ediets.com and check back to see if your question is picked! And if you missed a previous column, click here to see the archive.

Looking for a way to make weight loss easier? With personalized meal plans and fitness routines, eDiets can help! Join now and save 25%!

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Ask Pam: Reaching Your Goals

Members: Join our team of experts as we talk about how to "Gobble, Gobble the Healthy Way this Thanksgiving." It's our next online meeting on Nov. 23, 2009 at 12 p.m. EST with Nicole (RD, LDN) and 9 p.m. with Steven (DTR, CPT, NSCA)!


I am having a hard time reaching my goal of losing 30 pounds by the end of the year. What if I don’t? -- Brooke

Brooke writes in asking about what if she doesn’t reach her goal by the end of the year. Ironically, goal setting was the subject of a recent conversation I was having with a few of my colleagues. I was trying to convey that goal setting is important to establish, but sometimes we tend to get caught up with the end result and not the steps or achievements that we have accomplished getting there.

Many times we set goals (for instance in this case, losing ‘X’ amount of pounds by a certain date) that seem achievable at the time, but as we move forward, we realize it just may not happen. It shouldn’t necessarily be construed as a bad thing if you don't reach your original goal.

This is where we need to think about what we have done and accomplished within that goal. Maybe you didn’t hit the 30-pound marker but you lost 5 pounds? Or lost 10 pounds? Or you can now fit in that dress for the holidays? Those are tremendous steps you have made and that you should feel proud of.

I recommend having a measurable long-term goal and having measurable small goals. What I mean by this is (using Brooke’s example) having the measurable big goal of losing 30 pounds by the established time (remember to make that reasonable) but also to have measurable small goals (e.g. losing 5 pounds in three weeks or fitting into that shirt that is one size smaller).

This way by having small goals set along the way, you can continue to feel motivated and have that sense of accomplishment as you work toward that long-term goal you set.

Here are a couple of things to remember:

- Don’t get caught up with the time frame. Things happen and schedules aren’t always on track.
- Set small, achievable goals along the way to keep motivated and on track.
- Set a long-term goal, focusing on the overall picture but not losing sight of the things you have accomplished along the way.
- Be realistic. I like to think I am Superwoman, but there are some limitations!
- Reward yourself (my favorite). You deserve it and have worked hard!

Don’t worry if you didn’t hit the target. Focus on today and what you have achieved.

Have a diet question for Pam? Email askpam@ediets.com and check back to see if your question is picked! And if you missed a previous column, click here to see the archive.

Looking for a way to make weight loss easier? With personalized meal plans and fitness routines, eDiets can help! Join now and save 25%!

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