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Weight loss and tranformation program
Am john 22 years old male.. My weight is 84 and height is 172 am 15kg overweight according to my BMI.. so my gym coach told me that i need to take Fat burner with diet to reduce weight!! i told him that i need a complete transformation So he gave a list of supplements 1.Whey protein 2. Fat burner 3. Creatine 4. Glutamine These supplements i should use when i am in that tranformation program! So pls tell me the disadvantages of these supplements!! I dont have any knowledge abt these supplements! So please help me out!! :)
Caffeine is a restricted substance by the National Collegiate Athletic Association, which tests its athletes for excessive intake.
Energy supplements can cause elevated heart rate and other cardiovascular problems, anxiety, insomnia, digestive problems, and dehydration.
Incident reports filed with the FDA have linked the energy drink Monster with five deaths in recent years. Other research suggests that more than 13,000 people a year visit U.S. emergency rooms because of symptoms associated with energy drinks.
Caffeine levels in energy drinks can range from 6 milligrams to 242 milligrams per serving, according to our Ratings of the drinks. But according to a study published this year in the journal Primary Care: Clinics in Office Practice, the most often used dose for performance enhancement is 420mg (for a 150-pound athlete). By comparison, an 8-ounce cup of coffee has about 100 milligrams; a 16-ounce Starbucks Grande, 330 milligrams. Yet there is no clear dose-response relationship at that amount and likely a plateau effect at 200mg.
Safe limits of caffeine consumption are still being studied, but data suggest that most healthy adults can safely consume up to 400 milligrams per day.
Creatine monohydrate
A nonessential dietary element found in meat and fish (particularly herring, salmon, and tuna). Creatine can boost muscle mass and improve performance in weight lifting and other similar kinds of high-intensity exercise. It can also increase strength gains and aid in muscle recovery. Brands include GNC Pro Performance Creatine Monohydrate and NOW Sports Creatine Monohydrate Powder.
The ingredient hasn’t been proven safe or effective in children or adolescents. Due to the unknown risks, the American Academy of Orthopaedic Surgeons advises that children and adolescents shouldn’t take creatine supplements.
Long-term studies in all age groups are needed, although creatine is probably safe when used by adults in reasonable amounts.
Adults should consume no more than 5 grams per day of supplemental creatine, according to a risk assessment published in 2006 in the journal Regulatory Toxicology and Pharmacology. Higher amounts have been linked to kidney damage, although the evidence isn’t conclusive.
Not everybody responds to the ingredient in the same way. People who have naturally higher stores of creatine in their muscles tend to not get an effect from supplementation.
DMAA
While it has been marketed as a natural stimulant, it’s actually a pharmaceutical amphetamine derivative (called 1,3-dimethylamylamine) that was introduced in 1948 by Eli Lilly & Co and subsequently withdrawn by the 1970s. But it has been used in about 200 supplements since then, such as OxyElite Pro and Jack3d—problematic versions of both have been removed from the market.
The Food and Drug Administration considers DMAA an illegal supplement ingredient. In April, the FDA said that it was “using all available tools at its disposal to ensure that dietary supplements containing DMAA are no longer distributed and available for sale to consumers in the marketplace.” But products have lingered on store shelves.
It has been linked to multiple serious adverse events, including panic attacks, seizures, arrhythmias, and death.
DMAA also goes by the names: 1,3-DMAA; 1,3-Dimethylamylamine; 1,3-Dimethylpentylamine; 2-Amino-4-methylhexane; 2-Hexanamine; 4-Methyl-2-hexanamine; 4-Methyl-2-hexylamine; 4-methyl- (9CI); Dimethylamylamine; Geranamine; Methylhexanamine; Methylhexanenamine; and Pelargonium graveolens extract.
Protein
Varieties of what you naturally consume in your diet. Brands include Designer Whey 100% Whey Protein and BSN Syntha-6 Protein Powder. Read our report on protein drinks.
What you need to know
Most athletes are already consuming more protein than their bodies can process and increasing your intake past that amount isn’t going to help you get bigger or stronger.
A 2010 Consumer Reports investigation found that some protein shakes, if consumed frequently, could expose people to potentially toxic levels of arsenic, cadmium, and lead.
Protein powders have been a potential source for illegal substances such as steroids, which won’t be listed on the ingredient label.
Energy supplements can cause elevated heart rate and other cardiovascular problems, anxiety, insomnia, digestive problems, and dehydration.
Incident reports filed with the FDA have linked the energy drink Monster with five deaths in recent years. Other research suggests that more than 13,000 people a year visit U.S. emergency rooms because of symptoms associated with energy drinks.
Caffeine levels in energy drinks can range from 6 milligrams to 242 milligrams per serving, according to our Ratings of the drinks. But according to a study published this year in the journal Primary Care: Clinics in Office Practice, the most often used dose for performance enhancement is 420mg (for a 150-pound athlete). By comparison, an 8-ounce cup of coffee has about 100 milligrams; a 16-ounce Starbucks Grande, 330 milligrams. Yet there is no clear dose-response relationship at that amount and likely a plateau effect at 200mg.
Safe limits of caffeine consumption are still being studied, but data suggest that most healthy adults can safely consume up to 400 milligrams per day.
Creatine monohydrate
A nonessential dietary element found in meat and fish (particularly herring, salmon, and tuna). Creatine can boost muscle mass and improve performance in weight lifting and other similar kinds of high-intensity exercise. It can also increase strength gains and aid in muscle recovery. Brands include GNC Pro Performance Creatine Monohydrate and NOW Sports Creatine Monohydrate Powder.
The ingredient hasn’t been proven safe or effective in children or adolescents. Due to the unknown risks, the American Academy of Orthopaedic Surgeons advises that children and adolescents shouldn’t take creatine supplements.
Long-term studies in all age groups are needed, although creatine is probably safe when used by adults in reasonable amounts.
Adults should consume no more than 5 grams per day of supplemental creatine, according to a risk assessment published in 2006 in the journal Regulatory Toxicology and Pharmacology. Higher amounts have been linked to kidney damage, although the evidence isn’t conclusive.
Not everybody responds to the ingredient in the same way. People who have naturally higher stores of creatine in their muscles tend to not get an effect from supplementation.
DMAA
While it has been marketed as a natural stimulant, it’s actually a pharmaceutical amphetamine derivative (called 1,3-dimethylamylamine) that was introduced in 1948 by Eli Lilly & Co and subsequently withdrawn by the 1970s. But it has been used in about 200 supplements since then, such as OxyElite Pro and Jack3d—problematic versions of both have been removed from the market.
The Food and Drug Administration considers DMAA an illegal supplement ingredient. In April, the FDA said that it was “using all available tools at its disposal to ensure that dietary supplements containing DMAA are no longer distributed and available for sale to consumers in the marketplace.” But products have lingered on store shelves.
It has been linked to multiple serious adverse events, including panic attacks, seizures, arrhythmias, and death.
DMAA also goes by the names: 1,3-DMAA; 1,3-Dimethylamylamine; 1,3-Dimethylpentylamine; 2-Amino-4-methylhexane; 2-Hexanamine; 4-Methyl-2-hexanamine; 4-Methyl-2-hexylamine; 4-methyl- (9CI); Dimethylamylamine; Geranamine; Methylhexanamine; Methylhexanenamine; and Pelargonium graveolens extract.
Protein
Varieties of what you naturally consume in your diet. Brands include Designer Whey 100% Whey Protein and BSN Syntha-6 Protein Powder. Read our report on protein drinks.
What you need to know
Most athletes are already consuming more protein than their bodies can process and increasing your intake past that amount isn’t going to help you get bigger or stronger.
A 2010 Consumer Reports investigation found that some protein shakes, if consumed frequently, could expose people to potentially toxic levels of arsenic, cadmium, and lead.
Protein powders have been a potential source for illegal substances such as steroids, which won’t be listed on the ingredient label.
OMG I dint expect this much answers for my questions.!! Or words really inspired me thanks a lot ..!! I will surely start my sherrding mission.!! ur detailed describtion of the supplements was really helpful.!! if I have any doubts when am proceeding plz help me out! Am really thankful for u!! Have a great day.!!!
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Take Whey protein concentrate, NOT protein isolates
Protein isolates are proteins stripped away from their nutritional cofactors. There are three
problems with that...
• All isolates are exposed to acid processing.
• Your body cannot assimilate proteins in isolated form.
• Due to over-processing, isolates are deficient in key amino acids and nutritional
cofactors.
Sweetened naturally, NOT artificially, and low carb
Most whey products are artificially sweetened making them useless if you have sugar
sensitivities, or just don't want to put artificial sweeteners or flavors into your body.
Your whey should be low glycemic, low carb and should not contain any artificial sweeteners,
sugar alcohol, glycerin, fructose, sugar or gluten.
Maximum biological value, NOT compromised or damaged
Most whey proteins provide some benefit. But, due to the ingredients, the source of the whey,
the concentration of beneficial nutrients, or the type of processing, many whey products simply
don't deliver what they promise.
You want whey that's guaranteed to retain its maximum biological value -- one with all the key
amino acids, cofactors and beneficial micronutrients present and intact rather than compromised
or damaged, and not missing any amino acids or essential nutrients.
Easy to Digest, NOT Causing Digestive Stress
Many whey products contain long-chain fatty acids which are hard to digest and require bile
acids to absorb.
You want a whey protein powder with medium chain triglycerides (MCT). These are easily
absorbed, digested quickly, and utilized as energy without causing digestive stress.
Ideally, you want a product in which the MCT come from the best source of all -- coconut oil.
Free from Toxic Heavy Metals or at Such Low Levels NOT to be a Health Risk
Many protein powders both whey and non-whey could contain dangerous levels of heavy
metals like mercury, lead, cadmium, and arsenic.
A recent Consumer Reports' evaluation showed some leading brands of protein powders
exceeded United States Pharmacopoeia's (USP) recommended safety limits for certain heavy metals.
You want to avoid these products at all costs because any high concentration of heavy metals taken over time could lead to serious health consequences.
Skip the other supplements!
Make up your mind to do the right thing! I suggest doing the Paleo Diet http://thepaleodiet.com/
The Peak 8 routine it will quickly raise your heart rate 8 times for very short bursts, with a cooling down period in between. Ideally you’ll be sprinting or cycling full throttle for 30 seconds with a 90 second cool down in between each outburst.
This is the fastest way to lose fat and build muscle in the body. Peak 8 actually stimulates the growth hormone in the body. I encourage you to visit Dr Mercola’s site to learn more about Peak 8 fitness because I personally feel that it is one of the best ways to exercise, especially considering the speed at which you can lose fat and build muscle.
I highly recommend you read this article and watch the videos on the page. It will give you all the information you need to know about Peak 8 – Flood Your Body With This “Youth Hormone” In Just 20 Minutes
What you eat after Peak 8 training does matter
It’s recommended that you do not eat sugar or carbohydrate for 2 hours after the Peak 8 exercise because these foods can impact the release of the growth hormone in the body. The links are
http://www.youtube.com/watch?v=zy7j9FRiJpg&list=PL9FxWnfq1Oyo9pHHUPHeQne4iqoZ4zTN_
https://www.youtube.com/watch?v=BT5hRYXmxSE&list=PL9FxWnfq1Oyo9pHHUPHeQne4iqoZ4zTN_
https://www.youtube.com/watch?v=XLKML9EL4As&list=PL9FxWnfq1Oyo9pHHUPHeQne4iqoZ4zTN_
Figure your heart rate by this formula
The Karvonen Formula is a mathematical formula that helps you determine your target heart rate zone. The formula involves using your maximum heart rate (MHR) minus your age to come up with a target heart rate range (which is a percentage of your MHR). Staying within this range will help you work most effectively during your cardio workouts.
an example of the Karvonen formula for a 23 year old person with a resting heart rate of 65 beats per minute (*to get your resting heart rate, take your pulse for one full minute when you first wake up in the morning or after you've resting for a while). This formula also includes an updated calculation of maximum heart rate (the previous formula was 220 - age, which has now been shown to be inaccurate):
206.9 - (0.67 x 23 (age)) = 191
191 - 65 (resting heart rate) = 126
126 * 65% (low end of heart rate zone) OR 85% (high end) = 82 OR 107
82 + 65 (resting heart rate) = 147
107 + 65 (rhr) = 172
The target heart rate zone for this person would be 147 to 172
First thing in the morning before you get out of bed have a clock with a second hand and check your resting heart rate then figure your rate by the
Karvonen Formula above.
You burn 30 percent more fat from doing cardio after a weights session as opposed to cardio on its own.