Lets talk about abs! How do we get them? What is the key? And why is it so important to keep out mid-section strong?
Where is this kitchen that makes abs? You are in luck- It’s in your home!!
We all have a six pack, believe it or not. For most of us though, your abdominals are hidden under a layer of fat. Don’t freak out, this is completely normal, as long as your visceral fat is at a healthy level. However, if your goal is to tone up your tummy you need to understand that you cannot spot reduce fat from around your abdominals and you need to work towards overall fat loss. If you have a diet that doesn’t match your goal to get abs the process will take A LOT longer if not even be impossible. Cleaning up your diet and consuming fewer calories (or moving around more) will be the most important step for you to take. You can exercise all you want- but if you run and get doughnuts after each workout you will not see much results.
Tip to remember; Any transformation is lead by the diet you are eating!
Compound workouts and HIIT are great for overall fat loss, so don’t think that only doing sit-ups and crunches is the golden pathway to show off your abs. On the other hand- keeping your midsection strong is an important aspect of a healthy body, so this is something we definitely also want to achieve.
WHAT IS THE DIFFERENCE BETWEEN 'ABS' & 'CORE'?
Your ‘core’ is the midsection of your body and includes much more than just your abs. It involves all muscles in your front, back and on your sides. Your core includes everything from your innermost layer of muscle- the traverse abdominis (TVA), your internal and external obliques, erector spinae that strengthen and rotates your back and your lower lats. The core is the body’s centre of power. The muscles in your core are stabilizers for your entire physique and a vital part to keep strong for a healthy body.
WHY IS HAVING A STRONG CORE VITAL FOR ONES HEALTH?
Core training can be defined as doing specific exercises to develop and strengthen your midsections stabilizer muscles. Weakened core muscles can result in many complications like lower back pain, poor posture, degraded balance or general weakness of the body.
In today’s modern society, prolonged sitting is a common circumstance. Remaining seated for a long time at a school bench/ office desk or behind the wheel of a car and not taking part of enough exercising due to a busy lifestyle leads to weakening of the core muscles. Keeping your core muscles robust can aid you with many health problems and also increase your strength for everyday functional movements and exercises like running and walking.
BENEFITS OF CORE TRAINING
Keeping your body's stabilizing muscles strong will not only help you to perform better at any sport you participate in, but also aid your everyday life! Reaching for your vitamins on the top shelf in your kitchen, bending over to pick up a pen you dropped, kneeling down to play with your pet, walking your kids to school or simply going for a jog with your friends.
Having a strong core reduce the risk of injury in everyday life and can even aid in treating an already existing injury. If you are looking to improve your physique, core training also comes in handy as it stabilizes the body for movements you perform in your gym and sculpts your abdominal wall for that desirable flat stomach.
We are all different from each other and react differently to training and nutrition. If you are more curvy- following your skinny, lean friends diet and exercise regime might not be the best for your body’s needs. Your body is unique in every way- however, we can stereotype traits in bodies and categorize them into body types. The most used body type system today is the “Heath-Carter anthropometric somatotype system” which focus on fat, muscle and a body's capacity to change with physical activity. This system breaks down all the unique body types into three main stereotypes: The Ectomorph, the Mesomorph and the Endomorph body type.
Your body type can be calculated with the help of skinfolds, measurements and weight. In my “4-week-Nutrition Transformation program” on. I have a body type test that you can do if you are unsure. However, most people will know their body well enough to find out which one of the three body types is the dominant one for them- although you are most likely to have qualities from several body types.
ECTOMORPH – “THE SKINNY MINNY”
Celebrity Ectomorphs: Kendall Jenner, Kate Moss, Cameron Diaz
What is an ectomorph?
An ectomorph person is naturally skinny with long limbs. They have a smaller bone-structure (skinny wrists, skinny ankles, etc.). As they tend to have a high metabolic rate, they lose fat easily and they find it harder to put on muscle. These people are often a bit hyper and excessively frigidity (which increases their NEAT – non- exercise activity thermogenesis) – which contributes to that fast metabolism). They are often quite picky eaters but can often eat a lot without seeming to put on weight. These people are often quite high in cortisol and should look for ways
Training recommendations for an ectomorph
An ectomorph naturally lack muscle and strength. To attain a more fit look they need to concentrate on adding intensity to their training through compound exercises like squat variations, lunges, deadlifts, kettlebell swings etc. and adding in weights to their training. Do not be afraid to lift weights! It will not make you look bulky! Ectomorphs won’t need much cardio to remain slim so keep this to low- maximum two days of LISS, circuit training or similar.
Do resistance training about 3-4 days/week and allow more rest time in between sets. Progressive overload (when you increase weight load from week to week) will be a key aspect of an ectomorph’s workout to keep on challenging oneself and keep building strength. Also, for an ectomorph, it’s important to try to keep stress levels low as high cortisol levels can be disadvantageous for building muscle.
Ectomorph diet recommendations
Diet wise, ectomorphs will usually have to eat a lot to put on muscle. They usually tolerate carbohydrates well, so these people should not be carbohydrate shy when trying to reach their body goals. Try and pick fresh and real food alternatives rather than processed carbohydrate variants. A keto (no carb, high fat) diet is not recommended for the typical ectomorph.
PROGRAM RECOMMENDATION: MY 12 WEEK BOOTY TRAINNG PROGRAM IS THE PERFECT PROGRAM FOR AN ECTOMORPH
MESOMORPH- “FIT & FABULOUS”
Celebrity Mesomorphs: Gigi Hadid, Halle Berry
What is a mesomorph?
The mesomorph somatotype is a commonly desired body type. Mesomorphs are genetically blessed, they are naturally more toned looking and respond well to training. They are naturally strong and muscular and gain muscle easy and lose fat easy. They are known to have a narrow waist but broader shoulders than the ectomorph body type.
Training recommendations for a mesomorph
Variation is the key for you! A diverse exercise program suits a mesomorph person well with both cardio and strength training. Since they are naturally muscular and hold on to muscle mass well this mass will help them burn more calories, even at a resting state. A mix of high-intensity, low intensity steady state cardio and strength training can be quite an effective training approach for a person with a dominance in the mesomorph body type.
Nutrition for a mesomorph
Again- variation! Mesomorphs usually do quite well on a mixed diet (lean proteins, healthy fats and carbohydrates) and have a moderate carbohydrate tolerance. Depending on where the person sits on the scale of the somatotype system and depending on the individual, they may respond better to either fats or carbohydrates. It’s important to listen to one’s body.
PROGRAM RECOMMENDATION: MY 12 WEEK CORE TRAINNG PROGRAM IS THE PERFECT PROGRAM FOR A MESOMORPH
ENDOMORPH- “CURVALICIOUS”
Celebrities like: Kim Kardashian, Beyonce
What is an endomorph?
An endomorph body type is usually a larger curvier figure. They are quite commonly a stocky build and their bodies hold onto fat well and find it hard to lose. Their chest is wide and bones may be shorter.
Training for results
An endomorph will need to adopt a new lifestyle to lose fat and keep it off. Strength training will aid in the muscle-to-fat-ratio which quicken the metabolism. The more muscle one has compared to fat the more calories the person will burn, even at rest. So don’t be afraid to lift some weights in the gym! For resistance training- allow little rest time in between sets. To burn more calories and to engage your heart; do cardiovascular activities.
Nutrition for an endomorph
Endomorphs should generally lower their carbohydrate intake and consume carbs only around training or as a carb backload approach. They usually respond better to a diet higher in fats. Endomorphs are prone to inflammation in the body- and should be especially careful with consuming inflammatory foods.
Anti-inflammatory foods vs Inflammatory foods
Anti-inflammatory foods (Eat plenty of this) |
Fish (especially oily fish like salmon and mackerel) Walnuts Flaxseed Leafy green vegetables Spices and herbs High fibre foods Wholefood carbs (vegetables and nuts) Brightly coloured fruit and vegetables Berries |
Inflammatory foods (Limit these) |
Vegetable oils (excluding olive, coconut and cocoa) Margarine Dairy Cereals Meat (especially red meat) Refined carbohydrates (white flour, white rice, corn and rice cereals) Gluten Sugary foods Peanuts |
]]>
Having a few drinks on your vacation is all part of the letting go and just enjoying life. Personally I have just got to Positano after spending four days in Mykonos celebrating a dear friends birthday- and it was definitely a few drinks involved for those celebrations. Hence now- I'm having some days off drinking and making active activities a priority.
Alcohol is a macronutrient in itself- meaning it supplies your body with calories (energy). When you drink alcohol, your body will prioritize getting rid of the toxin and will put breaking down your other macronutrients (proteins, carbohydrates and fats) on hold- allowing you to store more of that as body fat. Be smart with your alcohol consumption and choose low sugar options when possible.
Eating out at restaurants… There is commonly plenty of that on a vacation! Do allow yourself to enjoy the local food- that is part of traveling- but every meal out don’t have to be a naughty treat- choose your food wisely! You can eat healthy when you eat out! Plan in your naughtier meal choices, maybe make that dinners- eat healthy breakfasts and lunches and adjust your food intake accordingly before a naughty meal out.
Fibre helps keep your gut health in control. Fibre also helps you keep fuller for longer which will help you manage your food intake. Also, more calories are needed to burn high fibre foods than low fibre ones. Eat high fibre vegetables, even take a fibre supplement when you are on vacation! It will help you minimize the damage of gaining too much fat during the holiday season.
Protein is the most thermogenic macronutrient, meaning we need the most energy to break it down! It will also help you keep fuller for longer and promotes protein synthesis and will help you maintain your body composition. Chose lean meats, poultry, fish, eggs and high protein vegetable sources. Be mindful how the food is prepared- chose grilled rather than battered or fried. Another great idea is to take a protein supplement with and your BCAA supplement along for your training sessions or when exploring by foot or bike to help keep your protein intake high. I always have my BCAA's packed with me! Also- Take a protein supplement with you and have a protein shake as a snack when you are on the go! Discount codeword for @womensbest supplements that I use is CAMILLA10
Make sure you obtain healthy fats from your diet. It sounds strange- but good fats (in moderation as they are high in calories) will help you maintain a slim physique! It will also help you build lean muscle mass, aid with memory function, support a healthy immune system and minimize damage from free radicals in the body. Pick meals options and snacks that include healthy fats like nuts and seeds, avocado or salmon.
READ MORE TRAVEL TIPS AND SEE ALL MY TRAVEL WORKOUTS IN MY TRAVEL FITNESS GUIDE
]]>
Where does the food you eat really come from and how is it produced? I had the privilege to explore this question on my visit to Virginia in the United States last month. If you haven’t visited Virginia yourself, let me paint you a picture. Rolling hills and farmland as far as the eye can see. Small creeks undulating trough the countryside. Fresh air and beautiful estates habituated by some of the friendliest people I have ever met.
In Virginia, we spent the first few days in an Amish community, which was an incredible experience. It almost felt like we had travelled back in time. The Amish are a group of traditionalist Christian people and are known for simple living and their Amish traditional clothing. The Amish do not have electricity- they don’t have phones, computers, iPads, TV’s or many other conveniences of modern technology. Many of the locals we met had never even met a person from Australia, so it was exciting to sit down and chit-chat with them about everyday life there versus in Sydney. One of the skills of the Amish is farming. In fact, the Amish are considered some of the best farmers in the world, so it was an honour to visit a couple small-scale farms in this area.
From the Amish settlements, we travelled onwards rural Swoope in Virginia and visited Polyface farm. Tai Lopez spent a couple of years living on this farm when he was younger, and he was eager to see the Salatin family again and show us as the family’s renowned sustainable agricultural methods.
Sustainable agriculture is farming in sustainable ways based on an understanding of how ecosystems work and the study of relationships between organisms and the environment. Organic farming practices reduce pollution, conserve water, reduce soil erosion, increase soil fertility, and use less energy. Farming without pesticides is also better for nearby birds and animals as well as people who live close to farms.
Polyface Farm is known for it’s sustainable farming ways. Their goal is to “emotionally, economically and environmentally enhance agriculture”. Polyface farm graze cattle outdoors enclosed by electrified fencing. The cattle is frequently moved to new areas and establishes a rotational grazing system which is ecologically very beneficial. There are no chemical fertilizers used on the farm, only animal manure which is distributed by chickens directly onto the field. The egg-laying chicken run free, and are housed in a mobile trailer that they bond to for food and shelter. The Salatin family also raise pastured meat chickens, sheep, pigs, turkeys, and rabbits. We were lucky enough to arrive on the same day as their new lot of chicken and turkey chicks. It’s not every day you get to be surrounded by hundreds of squeaking baby birds by a heater. One of the orphanage lambs also needed to be fed by the bottle which I happily helped with.
Polyface farm has a farm-shop where fresh produce is sold for local pick-up and keeps the money within the community which adds to the economically enhancing agricultural method the farm stands for. The diversity in production is good for economy and also better utilizes the grass, breaks pathogen cycles, and creates multiple income streams. It was a wonderful educational experience visiting Polyface farm and seeing how a sustainable farm operates.
LEARN MORE ABOUT POLYFACE FARM HERE
Organic produce: | Conventionally-grown produce: |
Grown with natural fertilisers like manure and compost | Grown with synthetic or chemical fertilisers. |
Weeds are controlled naturally | Weeds are controlled with chemical herbicides. |
Pests are controlled using natural methods (birds, insects, traps) or naturally-derived pesticides. | Pests are controlled with synthetic pesticides |
Organic meat, dairy, eggs: | Conventionally-raised meat, dairy, eggs |
Livestock are given all organic, hormone- and GMO-free feed. | Livestock are given growth hormones for faster growth, as well as non-organic, GMO feed. |
Disease is prevented with natural methods such as clean housing, rotational grazing, and healthy diet. | Antibiotics and medications are used to prevent livestock disease. |
Livestock must have access to the outdoors. | Livestock may or may not have access to the outdoors. |
Buying grass fed and organic meats is better for you, the animals and the environment so choose organic whenever possible. When it comes to vegetables and fruits- some are usually higher in pesticide levels than others.
List of fruits and vegetables have the highest pesticide levels and are best to buy organic:
|
|
These fruits and vegetables are generally low in pesticides.
|
|
Other actions you can take:
Hope you enjoyed the blog and learned something new!
Camilla xx
]]>
Lifting weights will help you tone up and lose weight for these two main reasons:
Training is all about keeping on challenging yourself! I try to change up my training program every four to six weeks. I train harder following a plan- walking in to the gym knowing what I am doing is important or you will come in, linger around and not get done what you need to.
LEARN MORE ABOUT MY TRAINING PLANS AND PROGRAMS
I have recently come back from a vacation in Los Angeles, and I am back into my training regime- feeling very sore after a few days back to training. Here is my current training regime, and I will follow this plan for the next few weeks before changing up the workout or specific exercises. I also make sure I increase intensity from week to week- usually by adding more weight load or pushing out couple extra reps.
DAY 1 |
Full Body Hypertrophy tri-set workout |
DAY 2 |
Legs (glute activation circuit and hypertrophy) |
DAY 3 |
Shoulders & Core 8-12-25 rep workout |
DAY 4 |
Back & Core hypertrophy superset workout |
DAY 5 |
Full Body circuit training |
As you can see, I don’t put a big emphasis on training chest or arms in a session for itself, but include chest exercises in my full body workout days and arms are trained simultaneously with training compound back and chest exercises. I target my core in all my sessions to keep it strong. This is especially important for me as I have a lower back injury, you can read more about how I train and manage my lower back pain in my blog post HERE. Getting your six pack to show is so much more than just doing sit ups though- read more in my blog post HERE.
10-minute warmup on cardio ergometer of choice. 5 minutes’ dynamic stretching
TRI-SET 1: 4 sets
TRI-SET 2: 3 sets
TRI-SET 3: 3 sets
Finish up on 10 minutes static stretching
Camilla xx
]]>I have been an ambassador for the Aura Eve equipment for well over a year, and had discovered their high-quality booty bands well before that. I use my booty bands and loops as part of my weekly training sessions for glute and core activation when I am at home in Australia (READ MORE HERE), but they also help me get me through my holiday workouts.
See their website: https://www.
Aura Eve booty bands and loops are light to travel with, and let you add resistance and variation to bodyweight exercises that other ways would not be as challenging. You can choose your resistance by changing between different band thickness options. And believe me- the burn and results are amazing!! Go higher rep if you feel that the exercises aren't challenging enough ;)
Here are a few workouts you can do with your Aura Eve Booty Bands and loops:
Camilla Akerberg
]]>Don’t be scared of lifting weight girls! Let’s bust another myth whilst we are at it- women do not become bulky by lifting weights. We simply don’t have the same hormonal profile as men to become bulky- unless we really work for it and want it! Lifting weights and building lean muscle mass is a key factor to toning up! This is the method I personally use to maintain my physique! You need to put your muscles under enough stress to reap the benefits of hypertrophy, and this is best done under a relatively heavy load for 8-12 reps.
Lifting weights will help you tone up and lose weight for these two main reasons:
Especially if you have quite a lot of fat to lose- doing a combination of cardio and strength training is the most effective. HIIT (High Intensity Interval Training), is an effective training method to consider making part of your cardio training program component. Through this way of training, your body will continue to burn calories long after you have finished your session, and can therefore be more effective than LISS (low impact steady state) cardio, such as jogging or walking. Try doing at least three days of strength training and two days of cardio.
The amount of jelly will depend on the size of your watermelon/other bucket. I recommend preparing the jelly in batches, or double batches and making up more acording to your needs
Where I get my supplements from:
Instagram: @womensbest
Snapchat: womensbest
Website: www.womensbest.com
Discount code: 'Camilla10'
Fatty acids can be divided into saturated and unsaturated fats based on their molecular composition.
Saturated fatty acids (SFA) are made by the body and are not required in the diet. They have no double bonds. In excess amounts, saturated fats can increase the amount of cholesterol in your blood, which can increase the risk of developing a disease. It's good to keep your intake of saturated fats as low as possible although due to that food containing healthy fats also contain saturated fat this is difficult.
Unsaturated fatty acids are further classified as either monounsaturated or polyunsaturated fats based on the number of molecular bonds they obtain. Monounsaturated fats (MUFA) have one double bond whilst polyunsaturated fatty acids (PUFA) have two/more double bonds . The double bonds may be either of cis or trans configuration.
Trans fats come mainly from fats that have been hydrogenated. They acan cause serious damage in cell metabolism and also lead to immune system depression, cardiovascular disease, diabetes, obesity, sterility, birth defects, decreased ability to produce breast milk, loss of vision, and weakening of your bones and muscles. Almost all polyunsaturated fatty acids found in nature are thankfully of the cis configuration.
There are three major types of unsaturated fatty acids: omega-3, omega-6 and omega-9. The omega-6s and omega-3s are the essential fatty acids (EFA's). The omega-9s are non-essential because the body can make them from other fatty acids.
Omega-6s and omega-3s are considered to be essential due to that your body cannot make them and therefore they must be obtained through your diet. Your EFA's include:
One of the essential keys to optimal health is to maintain a good balance between these polysaturated fatty acids. You can achieve a good balance by eating a balanced diet abundant in vegetables and a less significant amount of fruits, legumes, nuts, seeds, whole grains as well as cold-water fish (or fish oil capsules if you don't eat fish). [3]
Polyunsaturated fatty acids can become harmful to human health when heat exposed due to formation of free radicals. [2,3, 4]
EFAs are needed for the structure and function of every cell in the body, they are vital for our health. EFAs increase the absorption of vitamins and minerals, they nourish the skin, hair and nails, they promote nerve function; assist in producing hormones; ensure normal growth and development and prevent/ treat disease.
EFA deficiency is common because of dietary and lifestyle choices. People also lack ability to properly turn LA and ALA to their derivatives.
Omega-6 (LA): Vegetables & most vegetable oils – sunflower (65-75%), safflower (79%), evening primrose seed (72%), corn (57%), peanut (31%), canola (19-26%), and olive (8%).
Omega 6 Derivative (GLA): Borage oil (starflower),GLA (20-24%); evening primrose oil (8-10%); and black currant oil (15-17%). GLA isalso present in small amounts in human breast milk and some foods. A normal human diet contain very little GLA.
Omega 6 Derivative (AA): Eggs, fish and meat
Omega-3 (ALA): ALA is found in flax seed (18-22%) and flax seed oil (50-60%), and in small amounts in some nuts, green leafy vegetables, canola, wheat germ and black current seeds.
Omega-3 Derivatives (EPA and DHA): Fatty fish (salmon, mackerel and tuna), fish oils vary in the amount of EPA and DHA they provide.
All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical and nutritional questions and before making changes in their diet or training.
Camilla xx
]]>
Antioxidants can either be vitamins or minerals, most commonly Vitamin A, C, D, E, Luetin and Selenium. Antioxidants prevent oxidation in cells, meaning that they function in a way in which prevent oxygen from reacting with other chemicals in our cells. Oxidation processes may lead to cell damage, cancer, heart disease and faster ageing [1,2]
The more antioxidants that you consume and have in your body- the less free radicals (highly chemically reactive substances) you will have in your body. Free radicals are substances that are missing a critical molecule and will, therefore, react with other molecules, even steal them. They injure cells, damage DNA and this creates the seed for the disease.The good thing is, that during the process of neutralizing these free radicals, the antioxidants are neutralized themselves!
Antioxidants need to be replenished in our bodies so it's important to eat foods containing them. Many people do not consume enough antioxidants, and therefore it's very beneficial to add supplements to your diet to make sure you get enough of these little helpers of the body!
According to research [1] low dietary intake of fruits and vegetables doubles the risk of most types of cancer as compared to high intake and increase the risk of heart disease among other diseases.
Antioxidants are found in various amounts in fruits, vegetables, whole grains, nuts, and legumes[1, 2]. Some high antioxidant foods include blackberry, redcurrant, raspberry, black olives, green olives, strawberries, orange, blueberries, goji berries, pineapple, red plums, black grapes, grapefruit, tangerines, clementines, cherries, kiwi fruit, pear, peaches, figs, melon, pear, apples, banana and watermelon. [3]
All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical and nutritional questions and before making changes in their diet or training.
References:
[1] British Heart Foundation. 2014. Fats explained. [ONLINE] Available at: http://www.bhf.org.uk/heart-health/prevention/healthy-eating/saturated-fat.aspx. [Accessed 25 July 14].
[2] EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA), 2010. Scientific Opinion on Dietary Reference Values for fats, including saturated fatty acids, polyunsaturated fatty acids, monounsaturated fatty acids, trans fatty acids, and cholesterol . EFSA Journal, 8(3):1461, 107.
[3] Dr. Ben Kim. 2014. Understanding Fats and Oils. [ONLINE] Available at: http://drbenkim.com/articles-lipid.html. [Accessed 25 July 14].
[4] Janice McColl, B.S.P., M.Sc., M.H.. 2014. An Introduction to Essential Fatty Acids in Health and Nutrition. [ONLINE] Available at: http://www.bioriginal.com/page-articles/an-introduction-to-essential-fatty-acids-in-health-and-nutrition/. [Accessed 25 July 14].
Camilla xx
]]>
Your Macronutrients consist of proteins, carbohydrates, fats (and alcohol). Vitamins and minerals make up your Micronutrients. Vitamins are considered essential nutrients as they perform hundreds of roles in the body. They help keep your bones strong, heal wounds, and boost your immune system. They also convert food into energy and repair cellular damage by destroying *free radicals in the body. Taking a multivitamin is associated with a boost in energy levels, feelings of well being, as well as a decrease in stress and anxiety.
*A free radical is an atom or molecule made in the body that can damage cells. They are formed when our bodies convert the food we eat into energy or we can obtain them from the environment from cigarette smoke, air pollution, and ultraviolet light from the sun.
Fat Soluble
Role: Helps obtain healthy skin (helps prevent wrinkles), good eyesight, and is a powerful antioxidant that protects against cancer (like skin and lung cancer) and heart disease, enhances the immune system, formation of bones and teeth, growth and repair of body tissues, and lowers cholesterol.
Source: Orange & yellow fruits and vegetables to include spinach, carrots, parsley, garlic, and yams. Whole milk, eggs, fish and animal liver oils. Oily fish such as Salmon, Mackerel, Herring, Trout, Tuna, Swordfish, Carp, Orange roughy, Kipper, Sardines and Anchovies.
Deficiency symptoms: faulty teeth and slow bone formation; night blindness (see poorly in dim light); prolonged deficiency can cause dry eyes which can ultimately lead to blindness; rough dry scaly skin; bumpy skin; increased susceptibility to colds and viral sinus infections, frequent infections of the bladder or urinary tract; rapid weight loss; loss of smell, taste or appetite.
Water Soluble
Role: There are 8 types of B- vitamins. These vitamins are water-soluble and needed for functions like energy production and producing red blood cells in our bodies. These essential vitamins are however easily destroyed when cooking foods or processing food.
Water Soluble (not a true vitamin but usually associated with B vitamins)
Role: An essential nutrient to facilitate nerve transmission for brain function, memory and movement of muscles. Regulation of the nervous system & gallbladder, hormone production and helps the liver eliminate toxins.
Source: Leafy greens, peanuts, egg yolks, meat, milk, legumes, fermented soybeans, yeast, wheat germ, whole grain cereal
Water Soluble
Role: This anti-stress vitamin protects the cells from toxic wastes and is the most powerful & effective of all the antioxidants. Taken with Vitamin E provides you with maximum free radical protection. Vitamin C also supports the immune system and promotes wound healing, helps to prevent cancer and viral disease. Reduces infections, allergies, asthma and the common cold. Supports collagen and cartilage growth. Protects blood vessels and reduces the risk of cataracts. Because this very important powerful vitamin is water soluble and not readily stored, consistent daily intake and replenishment is essential.
Source: Citrus fruits, Red & green bell peppers, tomatoes, potatoes, rose hips, green vegetables, broccoli, brussels sprouts, cauliflower strawberries, spinach, cabbage, cantaloupe and other fruits. Vitamin C supplements in the powder or crystal form are best assimilated into the body
Deficiency symptoms: Vitamin C is essential for the synthesis of collagen. Shortage of vitamin C leads to scurvy, where the body stops making collagen and so falls apart – joints fail due to breakdown of cartilage and tendons, blood vessels break open, gums ulcerate and teeth fall out, the immune system deteriorates, and the person dies. Other vitamin deficiency symptoms may include: easy bruising and small spots of bleeding under the skin (which appear as pink spots on the skin); swollen or painful joints or bones; slow-healing wounds and fractures; nosebleeds; spongy, swollen, bleeding gums and loose teeth; teeth decay easily; dry brittle hair; dry rough scaly skin; anemia; fatigue or lethargy or muscle weakness; loss of appetite; recurrent colds and infections; atherosclerosis; possible weight gain due to slower metabolism.
Water Soluble- (not a true vitamin associated with vitamin C)
Role: An essential nutrient to facilitate nerve transmission for brain function, memory and movement of muscles. Regulation of the nervous system & gallbladder, hormone production and helps the liver eliminate toxins.
Source: Fruits and vegetables to include, apricots, blackberries, black currants, broccoli, cantaloupes, cherries, grapefruits, grapes, oranges, lemons, and green leafy vegetables green collard and kale.
Fat Soluble
Role: Development of bones and protects against muscle weakness. Regulates absorption & metabolism of calcium & phosphorus, and helps to prevent tooth decay. Maintains the nervous system and enhances immunity.
Source: Fish, cod liver oil, egg yolks, fortified milk, butter, dandelion greens, oatmeal, sweet potatoes and liver.
Deficiency symptoms: impair proper function of insulin-producing cells possibly leading to type 2 diabetes. Studies also suggest a link between lack of vitamin D in early life with the later onset of type 1 diabetes. Other vitamin deficiency symptoms may include :: rickets which causes soft bones, skeletal deformities or retarded growth in children; osteomalacia resulting in muscular weakness and soft bones; muscle or bone pain (including low back pain); frequent bone fractures; osteoporosis; higher risk of periodontal disease in adults over 50 years old; rheumatoid arthritis; increased risk of diabetes due to insufficient insulin produced; increased risk of high blood pressure; hypocalcemia (low blood calcium level) characterized by muscle cramps, twitching nerves or muscles, numbness and tingling of fingers and toes, irregular heart contractions, and irritability.
Fat Soluble
Role: Vitamin E acts as an antioxidant, helping to protect cells from the damage caused by free radicals. The body also needs vitamin E for its immune system and it helps to widen blood vessels and keep blood from clotting within them. In addition, vitamin E is needed for enzymes & interactions between cells to carry out many important functions in the body. Vitamin E has also been found to lower the risk of heart disease, brain health
Source: Vegetable oils like wheat germ, sunflower, and safflower oils. Nuts (such as peanuts, hazelnuts, and, especially, almonds) and seeds (like sunflower seeds). Green vegetables, such as spinach and broccoli.
Deficiency symptoms: Vitamin E deficiency is not common in healthy people. It is often linked to certain diseases where fat is not properly digested or absorbed as Vitamin E needs some fat for the digestive system to absorb it. Vitamin E deficiency may lead to nerve and muscle damage that results in loss of feeling in the arms and legs, minimized body movement, muscle weakness, and eye sight problems. Another sign of deficiency is a weakened immune system. In supplement form, high doses of vitamin E might increase the risk of bleeding by reducing the blood’s ability to form clots and brain bleeding. Because of this risk, please be aware of the recommended dose of Vitamin E in your country.
Fat Soluble
Role: Vitamin K is actually a group of compounds, most importantly K1 and K2. They play a key role in helping the blood cloth and preventing excessive bleeding.
Source: Vitamin K1 is obtained from leafy greens and some other vegetables. Vitamin K2 is a group of compounds obtained mainly from meats, cheeses, and eggs, and synthesized by bacteria.
Deficiency symptoms: Low levels of vitamin K can raise the risk of uncontrolled bleeding. While vitamin K deficiencies are rare in adults, they are very common in newborn babies.
Please see you Health Care Professional before commencing any new supplementation.
I take my multivitamin daily! Where I get my sports supplements from to supplement my healthy, active lifestyle: www.womensbest.com.au
Instagram: @womensbest
Snapchat: womensbest
Discount code: 'Camilla10'
Camilla xx
]]>
Here are some simple tests you can do at home before you commence a new exercise regime. By testing yourself with the same tests at a later stage- you can compare and get a tangible result of your progress. Do it yourself or get a friend to help!
Fitness is a LOT more fun if you are getting results. testing and measuring your starting point will show how much you really progress over a period of time. It's very motivating and gives you REAL figures of what has actually happened and how you have improved.
Choose to do tests which your plan will involve. E.g. if you are planning to run as part of your plan you might want to do an endurance test. Remember that warming up may be needed before doing your tests.
How many push-ups can you do? Do as many push-ups as possible until exhaustion. Count the total number of push-ups performed.
Technique: You may do pushups with either toes touching the floor or alternatively the bent knee position. The most important thing is that you do the pushups with the same technique when you test yourself next time. The core should be tight and bum should not point up. Hold a straight position and lower your chest down towards the floor. Push up and repeat.
How many squats can you do? Do as many squats as possible until exhaustion. Count the total number of squats performed.
Technique: Stand in front of a chair with your feet shoulder-width apart, toes pointing slightly outwards. The chair should be low enough so you will have to squat so your knees bend at 90 degrees. If you are more advanced- you may want to add some weight. Remember to in that case write down to load and re-do the test with the same weight load.
Holding a wall sit is a great test for your lower body strength- especially your quadriceps. For how long can you hold a right angle wall sit? Time it!
Technique: Stand with feet shoulder-width apart. Lower yourself by a wall so your knees bend at a 90-degree angle. Now hold this pose and time it. If you are more advanced- you may want to do a single leg wall sit! This will also indicate if you are stronger in one leg than the other. Start the times when you lift one leg off the ground and stop it upon putting your leg back down. Write down your time.
Core strength is important for stability, balance, back support and can reduce the risk of injury. Let's build some abdominal strength! How many sit-ups can you do in 1 minute?
Technique: Lie on the floor on your back with your knees bent. Let your hands rest on your thighs. Strengthen your core and rise up your upper body whilst sliding your hands to touch your knees. Let your lower back remain on the floor. Lower yourself and repeat. Count the number you can do til exhaustion.
Time: 1 minute
The plank test is a great way to measure the strength of your stabilizing muscles and also a great exercise to have as a part of your workout plan, For how long can you hold a plank for? Time it!
Technique: Hold yourself in an elevated position with your forearms and toes to the ground. Your body should be a straight line so watch out for lifting up your bum for relief. Your feel may be apart or close together- as you choose. Time how long you can hold this pose.
Step up with one foot then with the other, then down again one foot after the other. Repeat with other foot first. Keep steady and nice maintained beat. Do this for 3 minutes. At the end of the 3 minutes- measure your heart rate straight afterwards.
Equipment: You need an about 30 cm box or bench that will keep steady when you step on it and a heart rate monitor.
Start by doing a "standing reach test". Stand by the wall and take note of how high you can reach. Now, stand slightly from the wall and use your whole body to jump vertically up as high as you can. Mark this height with the chalk on the wall. The measurement between your standing reach test and vertical jump test is your result.
Equipment: High wall, bit of chalk for marking
After warming up- record the time it take for you to run a certain short distance. You can choose the distance yourself (10 m, 30m, 50 m etc.)- as long as you do the same distance when you test yourself again.
Equipment: Stop Watch and Marked track for the sprint
This should trump ALL of the other factors that will be listed. If you are looking leaner in the mirror or through progress photos then DO NOT CHANGE ANYTHING. Progress photos should be taken in a similar light in the same location if possible. This will prevent any inconsistencies in shadows that can mask what’s actually occurring. It’s best to take progress photos facing a window with the camera between you and the window. This will allow for the most consistent light.
While we are primarily concerned with fat loss, there is obviously a correlation between weight loss and fat loss over time. Weigh in each day under the same conditions (upon waking and after using restroom) and track your weight daily (using the Weight Loss Log Spreadsheet). A weekly drop of ~.5-1% of bodyweight will ensure that the drops are coming primarily from fat stores assuming you have your bases covered with adequate protein intake and training design/execution (which you will). If you see positive changes in the mirror and/or measurements but not on the scale then DO NOT CHANGE ANYTHING. There is a lot more that goes into bodyweight than just adipose tissue.
While the mirror and progress photos are GREAT, they are also qualitative in nature. If the scale isn’t moving but say your waist is going down, then you know you are losing body fat and SHOULD NOT CHANGE ANYTHING. Measurements worth taking for tracking fat loss include: - Waist circumference at navel - Hip circumference at widest point
Remove shoes. Sit on the floor with your feet shoulder width apart against a stair step. Place a ruler between your feet on the step in front of you. Reach towards your toes and the step in front of you. Write down the length on the ruler you reach to and compare at a later stage.
Equipment: Ruler, set of stairs or a sit & reach box
Remove shoes. Place hands on hips. Place one foot on the inside of you other legs knee. Practice balance for 1 minute. Then raise the heel off the floor of the supporting foot and balance on the ball of the foot. Start the stopwatch when you raise your heel. Stop the stopwatch when:
Equipment: Stopwatch
]]>
Breast Augmentation with CosmediTour in Phuket, Thailand
MY TRANSFORMATION WAS DONE WITH
- 280cc size of breast implants
- Tear Drop shaped implants
- Under the muscle, endoscopic armpit insertion
Thank you!!
CLICK HERE TO FIND OUT MORE ABOUT COSMEDITOUR
CLICK HERE FIND OUT MORE ABOUT AMARI RESORT
Camilla xx
Today it's one week since I had my breast augmentation surgery done in Thailand and I have touched down safely home in Sydney earlier today. I return from Thailand with great memories, newly established friendships and of course a set of new amazing boobs thanks to CosMediTour.
MY TRANSFORMATION WAS DONE WITH
- 280cc size of breast implants
- Tear Drop shaped implants
- Under the muscle, endoscopic armpit insertion
THE REASONING BEHIND MY SURGERY
Having a breast augmentation is something i had been wanting to have done for years. My chest has been a self-conscious area for a long time that I from day to day have dealt with by wearing pushup bras under all my clothes and padding in all my bikinis. At all times. So when it came to the decision to go ahead with the surgery this year, the final call was easy.
I never wanted to have huge boobs. I am hugely into my fitness and that would just be an extra obstacle to deal with in the gym. I didn't want that fake look or be a girl people look at and think "boobs" straight away. I just wanted to be able to chuck on a sports bra in the morning without having to make sure my pushup bra wasnt showing underneath, go to the beach without padding in my bikinis, or wear a top or a dress without a bra. I just wanted to be me.
MY EXPERIENCE OF COSMEDITOUR & THAILANDS MEDICAL CARE & FACILITIES
Several friends of mine, and friends of friends have used Cosmeditour in the past for their breast augmentation, so it was nice to have recommendations from people i trusted. From day one the company was nothing but professional and really took the experience to that next level. They were always there for support, answering questions, streamlining the process and making sure I was in good hands at all times. It was also amazing to hear Greg, the owner of the CosMediTour, talk about the company values and goals. Rather than just stuffing breast with implants- their main goal is to "shape beautiful breasts". And they do so by only dealing with top surgions and nurses and have amazing staff that inform their clients with the right information and prepare clients for the experience.
Thailands medical facilities was something I had heard good things of. The hospitals are home to some of the best plastic surgeons in the world. To actually experience the hospital facilities and care first hand was an eye opener though. Huge, clean facilities and the cutest Thai nurses running around and helping you with any needs.
My surgeon, Dr. Witoon , was a 70 year old Thai man with 40 years of experience in the field. He was incredible. From the moment I met him I knew I was going to be in good hands. Doing tear drop implants through the armpits is something most surgeons won't do as they don't do it well. But Dr. Witoon is a wizard when it comes to this advanced technique. I could not have imagined having a better surgeon and I can confidently recommend Thailands medical facilities to anyone.
SURGERY & CONSULTATION
One week ago- the day was finally here. I arrived in the hospital in the morning with a few of the CosMediTour team members, my girlfriend Bella and we were met by CosMediTour rep Arunwan who came in to my consultation and surgery with me and was a really important support person for me in the hospital.
But it wasn't just rainbows and butterflies...
During the consultation with Dr Witoon whilst we were doing all the measurements it finally hit me. It wasnt just about coming in and then leaving with beautiful breasts- there was the whole being cut open part and having a foreign object being put into my body...I might have had a slight moment of fainting on the initial thought of it all... and then came the tears just before the surgery. Thankfully Arunwan was there calming me down before the operation. The last thing i remember is laying on the surgery table with big bright lights above me, panicking and almost hyperventilating when a nurse placed a mask tight on my face, told me to breathe slowly and slowly started counting... "one, two, three, four, five, six, seven, eeeeight...
"THEN I WOKE UP
To be honest that whole day after my surgery is a big blur of a memory. I have a vague memory of one of the nurses giving me more morphine at one point. I have a bunch of messages I can't remember sending, apparently, i had a long phone conversation with my mum (I was feeling great according to her), and a few visits in my large private hospital room which I cannot remember the conversation in. Everyone says I said I was feeling good though so Im just going to run with that
When I woke up I was tightly bandaged up around the chest area. I had drain tubes coming out of my armpits with little balls attached to them where excess red fluid came into (totally freaky I know), a drip in my hand and I was attached to the drip machine. The first time using the bathroom I had nurses to help me. But after that I was on my feet walking around in ny room. There was a bit of pain but nothing has been unbearable.
RECOVERY SO FAR
As mentioned, today it is one week since my surgery. I stayed one night at the hospital as per procedure and was then back at my resort. I had bandages on for 4 days and pain wise my recovery has been very easy. I stopped taking pain medications on the Saturday after my surgery and was up doing things the day after surgery. Staying at Amari Resort in Phuket was so relaxing. What better way to recover than at a 5 star resort. Mouth watering food, stunning facilities, lovely staff and room service just a call away whenever I was too tired to go to one of the restaurants for dinner. Plus, the resort is located walking distance ftom Patong beach. I really cannot wait to go back hereThe only thing I found irritated my chest area was the travel back to Australia by myself. Having two bags to push around activated my chest muscles more than I had imagined, but at least I always asked for help when lifting the bags around.
THE OUTCOME
I am extremely happy with the outcome of my surgery. My new boobs are a perfect size for my body type and they look so natural- just what I wanted! I cannot thank everyone, including; Greg and the CosMediTour team, Dr Witoon, the nurses at the hospital, my girlfriend Bella, Arinuwan, Golf & Tong from the film crew, Amari Resort owners and the staff, and everyone else that made my experience so wonderful enough!
I return from Thailand with great memories, newly established friendships and of course a set of new amazing boobs.
PICTURE 1: One day before surgery | PICTURE 2: 4 days post surgery
Stay tuned on my blog for more about my Recovery and how I get back in to my training regime and a little post surgery recovery workout plan...
CLICK HERE TO FIND OUT MORE ABOUT COSMEDITOUR
CLICK HERE FIND OUT MORE ABOUT AMARI RESORT
Acetyl L-Carnitine HCL (ALCAR): Acetyl L-Carnitine is a modified amino acid that supports cellular energy production by assisting in the transport of fat into the mitochondria where it is oxidized and converted into ATP (chemical energy for the cell). Acetyl L-Carnitine is a highly bioavailable form a L-Carnitine which helps to maintain healthy cellular energy metabolism and supports brain function.
Agmatine: Agmatine stimulate the release of nitric oxide (NO) and diminish enzymes that break down NO through stimulating the release of pituitary hormones, including Luteinizing Hormone (LH) and Growth Hormone (GH).
Aminogen: This patented enzyme blend includes proteases derived from Aspergillus niger and Aspergillus oryzae. Proteases are enzymes that specifically break down protein into smaller fragments. When you consume a protein powder with Aminogen in it, you get a faster digesting protein source. Clinical research confirms that Aminogen increases the absorption of protein by the body, as well as its utilization by the muscle fibers.
Arginine: Arginine gives you that pump through it's conversion to nitric oxide (NO) via nitric oxide synthase. It also boost growth hormone which assist in muscle increase and fat-burn. There are several types of arganine, including L-arganine, arginine-AKG, arginine HCL and arginine ketoisocaproate. L-arganine has been found to be a bit tougher to absorb, so looking out for other ones is good to achieve the best result. Besides boosting Nitric Oxide levels, Arginine has also been found to boosts growth-hormone levels
Beta-alanine: Beta-alaine is an amino acid that promotes strength, power and endurance. It forms the dipeptide (a double amino-acid protein) carisone, which helps muscles contract with more force and reduce fatigue. One side-effect is a harmless tingles that some may find uncomfortable
Betaine: Betaine, usually derived from beets, is a modified amino acid also known as trimethylglycine that has been discovered to increase strength and power. (http://ajcn.nutrition.org/content/80/3/539.long)
Branched Chain Amino Acids (BCAAAs): BCAAs (leucine, isoleucine, and valine) are important for muscle growth and also increase energy and put a break on fatigue- BCAAs is often also had as an intra-workout drink!
B Vitamins: Vitamins B6 and B12 are important for producing energy and are often added to pre-workouts. Alternatively, if your pre-workout doesn't contain B Vitamins- to support your healthy lifestyle it's good to take a separate B Vitamin Complex supplement.
Caffeine: Caffeine is the world's most commonly used psychoactive drug. If dosed correctly it can increase attention, performance and muscular recovery.
Casein protein: Perfect before bed as it breaks down slowly and supplies your body with nutrients for hours after you go to bed.
Carnitine: Carnitine is an amino-acid-like compound found to enhance blood flow to working muscles and aid recovery. It has also been suggested to support androgen receptors in muscle cells, to which testosterone binds to instigate growth.
Choline: This essential nutrient can indirectly increase muscle strength and brain function due to its formation of the neurotransmitter acetylcholine. With more acetylcholine, you can produce stronger muscle contractions for longer periods of time and it has also been found to improve mood and mental function.
Citrulline: Citrulline is an amino acid that is converted into arginine and then into nitric oxide (NO). Citrulline has been found to boost nitric oxide levels better in the blood than arginine as a lot of the NO derived straight from arginine is absorbed by cells in the intestines when ingested.
Citrulline Malate: Citrulline malate is a combination of the amino acid citrulline and malic acid. It can help users increase nitric oxide levels, which may lead to increased strength and endurance, through the increase in blood flow, glucose uptake and oxygen delivery to the muscles. This process decrease fatigue and speed up recovery. The compound has been clinically shown to enhance aerobic performance and is also a precursor to arginine.
Creatine: Creatine is a very popular supplement additive and a powerful strength booster (indirectly increase muscle mass) used in some pre-workouts and is also widely used as a post-workout recovery supplement (directly assist in increasing muscle mass). Creatine works by stocking up ATP and helping to maintain power output during exercise.
Creatinol-O-Phosphate (COP): Creatino-O-Phospate has been found to increase strength, buffer for lactic acid, improve anaerobic glycolysis hence promoting improved performance and supports muscle recovery.
Dimethylaminoethanol (DMAE): DMAE increases choline levels in the brain which form acetylcholine. DMAE has been found to improve mood, mental function, and muscular strength better than choline due to that DMAE restrain the breakdown of choline.
Dimethyl Glycine: Dimethyl Glycine is an amino acid used to treat a variety of health problems including ADHD, epilepsy, chronic fatigue, allergies, liver function problems, blood pressure & blood sugar and to reduce stress. Furthermore, on an athletic level- dimethyl glycine increase athletic performance and boost the body's use of oxygen.
EAA supplement (protein): can be used like a whey protein pre-, intra- or post-workout but is not a preferred before-bed source.
Egg Albumin (Protein): Egg whites are an excellent natural source of protein. It is also commonly available in a powder form Egg Albumin can be used anytime of the day but is not a preferred before-bed source.
Focus, Concentration & Mood enhancing ingredients: Focus, concentration and mood is important for your mindset/muscle connection when you are training. Focusing of all your reps can help you perform your absolute best.
Garcinia Cambogia: Garcinia Cambogia or 'Malabar Tamarind', is a tropical fruit that contain the active ingredient, hydrocitric acid (HCA) in its skin. Garcinia Cambogia has been claimed to boost fat-burning and cut back appetite by blocking the enzyme citrate lyase, which your body uses to make fat. It also increase levels of serotonin in the brain, which may make you feel less hungry.
Geranium extract: The extract of this plant restrain the active ingredient Methylhexanamine/ dimethylamylamine (DMAA). This popular pre-workout stimulant, as described above, has been found to give a potent buzz of energy, improve endurance and act as a satisfying mood enhancer. It may also decrease hunger and boost fat-burning. Watch out for this compound in your pre-workouts as DMAA has lead to many devastating health side-effetcts.
Glutamine: Can increase growth hormone levels; stabilizes endurance and reduces fatigue.
Glycerol: Glycerol is the backbone of triglycerides - the main fats in our diet. Glycerol is not a nitric oxide booster but can increase muscle pumps through its osmotic properties- attracting and binding large amounts of fluids like water which enhance muscle pump. Glycerol can also assist in minimizing dehydration and maintain body temperature when exercising in the heat.
Glycocarn/ Glycine Propionyl-L-Carnitine (GPLC): Glycocarn is a formulation of carnitine together with the amino acid glycine, that has been found to increase nitric oxide levels significantly, and also increasing blood flow to skeletal muscle and the heart, leading to greater oxygen and nutrient delivery both during and after exercise.
Green Tea Extract: Includes active ingredient EGCG to improve fat burning; also works as a mild stimulant.
Huperzine A: Huperzina A is extract from club moss. It restrains the the breakdown of acetylcholine in the brain, which supports a sharper mind and improved mood and focus.
Hydrolysed Protein: This is a high quality fast absorbed protein that often cost slightly more. Hydrolysed protein may be used anytime of the day except before bed.
Isoleucine (BCAA): Isoleucine is an essential amino acid and supply your muscles with energy.
Leucine (BCAA): contributes to the maintenance and growth of muscles by supporting the protein synthesis. During a workout, if you have insufficient amounts of L-leucine in your blood- your body will access it from your muscles instead, consequently leading to muscle breakdown. It is widely used by athletes as a supplement and in treatment of decrementing protein illnesses. L-Leucine is the most important BCAA for older athletes as it prolong and elevates the protein synthesis in older individuals which other ways drops off after the age of 35,
Magnesium L-Asparate: Magnesium-L-Asparate is a combination of the essential mineral Magnesium and the natural amino acid L-Asparate (L-Aspartic Acid). It has been found to support many metabolic processes in the body as well as proper function in muscle, immune system and the nervous system. Magnesium is the main carries of metabolic energy in the blood and L-aspartic acid is involved in energy production as a fundamental intermediate in cell energy production through Krebs citric acid cycle
Methyl Synephrine: Methyl synephrine activates beta-3 receptors in the body and boosts norepinephrine levels. It can enhance fat breakdown and also improves attention and focus for effective workouts.
Methylhexanamine/Dimethylamylamine (DMAA): DMAA is a very powerful stimulant that is integrated as an ingredient in many pre-workouts. The ingredient has been found to give a potent buzz of energy, improve endurance and act as a satisfying mood enhancer. It may also decrease hunger and boost fat-burning. This compound has now been banned in many countries due to its dominant effects that have lead to many devastating health side-effects. Watch out for this compound in your pre-workouts!
Muscle Growth enhancing ingredients: Certain ingredients in your pre-workout can assist in muscle growth by increasing growth hormone levels or indirectly by enhancing strength, power and pump. Ingredients like creatine for example indirectly assists by increase strength during your workout, having creatine it post-workout will improve muscle gains during recovery. The following ingredients directly boost your growth hormones during your workout. Higher growth hormone levels during your training session initiate muscle gains, and also give you strength whilst helping to burn more fat.
Natural vs Synthetic Supplements: It's believed that natural nutrients are absorbed by the body more efficiently than synthetic ones leading to greater obtained benefits. It also eliminates the risk of attaining several added harsh chemicals that may be used in the process of making the synthetic compound.
Nitrates: Nitrates are a significant NO booster. When consumed, nitrates are converted into nitrites by bacteria living on the tongue. Nitrates are often added to supplement compounds but found naturally in vegetables and are especially high in beetroot.
Phenylethylamine (PEA): PEA is natural alkaloids that work as neurotransmitters and has potential stimulant benefits for your workout. It has also been found to enhance mood and feelings of well-being. Due to that it is rapidly metabolized once consumed it needs to be in conjunction with drugs that block its destruction for it to work as a prolonged effect.
Pump enhancing ingredients: Pump enhancing pre-workouts have active ingredients that boost the nitric oxide (NO) levels in your body leaving you achieving that 'pumped look'. Nitric Oxide affects your muscle membranes and can activate cell pathways that can lead to long-term muscle growth.
Pycnogenol: Pycnogenol the extract from the French marine pine tree and it is a powerful antioxidant. It has been found to increase the NO level in the body by increasing the NO syntrhase and allowing more arginine to be converted to NO. Being a powerful antioxidant it also destroy free radicals in the body that break down NO.
Raspberry Ketone: Raspberry Ketones have been claimed to increase metabolism and aid in weight loss whilst aiding in gaining lean muscle mass. It might also affect the hormone adiponectin, although there is no scientific evidence of its effects on people.
Rhodiola extract: Rhodiola is an adaptogen root extract which can improve your training as it helps the body to adapt and to deal with stress. It also amplify the release of beta-endorphins which are brain chemicals that reduce pain and enhance your improve mood.
Rhodiola Rosea: Rhodiola Rosea is a herb that is thought to counteract stimulants by keeping catabolic cortisol levels down and increasing the body's natural resistance to stress. It also sustain healthy hormone levels such as testosterone, the growth hormone, dopamine and thyroid hormone.
Schisandra: Schisandra is a native Berry to northeast Chine and some parts of Russia. This super-berry outshines health benefits of any other berry and used for many medical purposes for overall health and longevity. It is used for slowing down the aging process, for inflammation and cell health, for energy and as a fatigue-fighter- and for mental health. It is has been shown to sharpen your mind, improve concentration, coordination and endurance.
Schisandra Chinensis: Schisandra Chinensis is a Chinese berry that has been found to support muscle endurance, enhance brain function and keep cortisol levels down.
Sodium Bicarbonate: Sodium bicarbonate, also known as baking soda is sometimes also added to pre-workouts. Sodium bicarbonate works as a lactic acid buffer, delaying fatigue and boosting endurance.
Soy protein: Relatively fast digested protein source (Soy protein isolate). The Arginine content in Soy protein makes it a good pre-workout protein as it boosts NO levels but it can be used both before and after a workout or during the day.
Stimulants: When you consume stimulants a message is sent to the brain to allow the release of adrenalin into the blood stream. Stimulants give you that buzz that many people love and are after in their pre-workouts. However, be careful with your stimulants as your body will adapt to the amount you take. You will end up needing more of the active ingredient to get that same buzz you got at the start and this leads many athletes to abuse their pre-workouts.
Synephrine: Synerphine is claimed to increase fat-burning and can be found in some pre-workouts as a natural component of Citrus aurantium ("bitter orange") or as a synthetic/purified source.
Taurine: Taurine is known to increase energy and aerobic endurance by increasing blood flow to the working muscles. It has also been found to reduce muscle fatigue and draw water and nutrients into the muscle acting as a cell volumiser.
Tyrosine: Tyrosine is an amino acid that give you energy, enhance mood, stamina and mental focus. It works by producing hormones and neurotransmitters (like adrenaline and dompanine) that boost your intensity during workouts.
Valine (BCAA): is an important building block of many enzymes in the body. It also plays a significant role in increasing strength, power and speed as well as muscle growth as it assists in supplying your muscles with energy.
Vinpocetine: Vinpocetine is the active ingredient in the bush 'Lesser periwinkle' or 'Vinca Minor'. It's often called the “smart drug” due to its clinical usage in Europe to enhance memory and cognition, as well as treat a number of brain disorders. Vinpocetine’s has the ability to expand blood vessels, enhance blood flow, support function of red blood cells, reduce blood viscosity, increase oxygen utilization and increase energy production.
Whey concentrate or whey blends (protein): Great blended in with your morning oats, during the day or as a post-workout supplement. Relatively fast absorbing & good price point for a beginner.
Whey isolate (protein): Fast absorbing protein source and is great as a post-workout supplement. Low lactose.
Yerba Mate: The leaves of this powerful plant contain a unique blend of xanthine alkaloids (naturally occurring chemical compounds that is mostly made from basic nitrogen atoms), including theophylline and caffeine. The buzz from Yerba Mate is claimed to give you a more extended energy buzz and not to give you those nervous side-effects.
Yohimbe: Yohimbe is extracted from the bark of the West African tree Pausinystalia yohimbe. Yohimbe has been found to assist fat loss by significantly increasing the amount of fat released from fat cells. The effects of yohimbe can also be felt as an energy boost as more fat is used for fuel and it may also amplify blood flow to working muscles.
Z
]]>