What Is ZMA?

ZMA is a blend of two mineral zinc and magnesium and a vitamin, Vitamin B 6 [pyridoxine]. Our body undergoes many biological processes and all these three compounds play an important role. Zinc prevents testosterone from being converted into estrogen through 5A Reductase enzyme. Magnesium is a neurological mineral which helps to improve strength. Vitamin B 6 helps with zinc’s inhibitory action on the 5A reductase enzyme.

ZMA Studies

Victor Conte was the founder of the first study on ZMA. NCAA football athletes were stopped taking nutritional supplements for 8 weeks. The controlled group took ZMA and their strength, testosterone levels and lean muscle mass were monitored. Result showed that the group which took ZMA supplementation increased leg strength by 11.5 % over 4.9 % of the placebo. There was an increase of IGF-1 levels vs. a decrease of 20 % in placebo and an increase of 30 % in free and total testosterone vs. 10 % in the placebo. Although results did not showed any changes in the lean muscle mass gains despite of anabolic changes.

A study published in (Journal of the International Society of Sports Nutrition 1 (2): 12-20. doi:10.1186/1550-2783-1-2-12) showed no significant differences were observed between groups in anabolic or catabolic hormone status, body composition, 1-RM bench press and leg press, upper or lower body muscular endurance, or cycling anaerobic capacity during 8 weeks of ZMA supplementation.

Recently a study on ZMA published in (European Journal of Clinical Nutrition advance online publication, 19 September 2007; doi:10.1038/sj.ejcn.1602899) 14 subjects in their 20s and 30s followed an exercise program regularly and took 11 to 22 mg of Zinc per day, before the study started. As the study started they were given recommended dose of ZMA and their testosterone levels were checked. Results showed no difference in testosterone levels. Serum zinc levels and excretion in urine were heightened.

Conclusion

Now the question is “Should I supplement with ZMA?” The answer is “It depends” Depends on your diet. USDA studies showed that less than 70 % Americans get enough Zinc and less than 40 % Americans get enough magnesium. And am sure not only Americans but even people in other countries are not getting enough of these minerals and vitamin because of today’s busy life and processed foods. So in simple words if you are not getting enough of these minerals and vitamin you should supplement yourself with ZMA for optimal results. But do remember ZMA is not a magic pill which will give you dramatic results. It’s just like any other vitamin or mineral supplement. Thus if you have zinc, magnesium and Vitamin B 6 deficiency you will see results after using ZMA supplements.  So consult a nutritionist and if you find that you are not getting enough of ZMA than it is advisable for you to supplement yourself with ZMA.

See larger image Optimum Nutrition Zma, Capsules, 180-Count Bottle (Health and Beauty) List Price: $36.99 USD New From: $17.05 In Stock Release date June 28, 2006.

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1. Multivitamin Is Important, But How To Choose A Multivitamin?

1.    Check the saturated fat content per serving.
Fat is important for your health but not the saturated fat. Many weight gainers in the market are very high in saturated fat. Usually cheap and inferior weight gainers contain more saturated fat.  So look for a weight gainer which contains less saturated fat. For example if one serving contains 20 gms of fat out of which saturated fat is 5 gms then it’s ok, but if a serving contains 20 gms of fat of which 18 gms is saturated then it’s not a good choice.  Though EFA’s [Essential Fatty Acids] in a weight gainer is good.
2.    Watch Out For Cholesterol!
Always check the cholesterol content while choosing a weight gainer. As general rule cholesterol over 100 mg per serving is too much.

3.    Simple carbohydrates i.e. Sugar carbs.

Many supplement companies will market their products just by saying that it’s very high in calories. Usually cheap and inferior quality weight gainers will contain high amount of sugars. A good quality weight gainer will contain very less amount of sugar per serving somewhere around 5-7 percent not more than that. Look for complex carbohydrates and not sugar carbohydrates in a weight gainer.

4.    Protein To Carbohydrates Ratio.
A good weight gainer will have protein to carbs ratio around 1:2 i.e. for every 1 gm of protein there will be 2 gms of carbohydrates.  Usually all good weight gainers contains whey protein.

5.    Vitamins And Minerals
Look for a weight gainer which contains adequate amount of vitamins and minerals. This ensures overall health. Vitamins and minerals are equally important for muscle gain.

6.    Ease Of Mix
A good quality weight gainer will mix easily compared to inferior quality gainers.  So that you can have it any time you want just by using a shaker. This will provide muscle feeding calories when ever and where ever you want.

7.    Taste.

Lastly the taste. If you buy a 10 lbs or 12 lbs bucket of a weight gainer you will surely opt for a gainer which tastes good. But this doesn’t mean that your gainer should taste amazing like any of your favorite drink, but it should taste decent enough.

So the next time you buy a weight gainer follow the mentioned tips. Always read the label, not just the nutritional panel but also the ingredients list. My personal favorite weight gainer is BSN’s True Mass. Weight gainers can give you good gains if combined with proper diet, workout and rest.

See larger image BSN True-Mass Ultra-Premium AM to PM Lean Mass Gainer, Chocolate Milkshake, 5.75-Pound Jar (Health and Beauty) List Price: $64.99 USD New From: $32.19 In Stock Release date July 5, 2006.

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When it’s about choosing a multivitamin don’t just see its price. Higher the price doesn’t mean that it’s better than any other multivitamin that is available in your health food store.  Yes there are few brands in which you can find better multivitamins with sustain release formulae and few more other better things, but oftentimes you get the best multivitamin in your nearby health food store. The important thing is you should know how to choose a multivitamin. The National Academy of Science’s Institute of Medicine (IOM) has recently updated recommendations on how much of each vitamin and mineral we need daily. But for now let’s stick to the basic requirements.

Multivitamin Basics

Use the KISS principle [Keep It Simple And Smart] in your approach to choosing a multivitamin. First of all when you look at the label, make sure the multivitamin provides at least 100% of daily value, it will be noted as DV on the label for the following vitamins.

Thiamin [B1]

Riboflavin [B2]

Niacin [B3]

B12

B6

Vitamin C, vitamin E and vitamin E

Folic acid

The multivitamin should not contain beta-carotene more than 15000 International Units [IUs as noted on label].  As long as minerals are concerned, the multivitamin should contain:

18 mg of iron

Minimum of 100 mg of magnesium

Extras That Count In A Multivitamin

So now what are the other nutrients that are beneficial and make the multivitamin even better? The best multivitamin should contain 50 mcg of selenium, 0.9 mg of copper and 11 mg of Zinc. So what about calcium? Most multivitamins doesn’t contain more than 200 mg calcium, but you need 1000-1200 mg of calcium daily. This much calcium won’t fit in a single pill so you have to supplement it separately. A good multivitamin tablet contains vitamin D as well which helps in better absorption.

Extras That You Don’t Need In A Multivitamin

There is no evidence that you need more manganese, chloride, boron, iodine, molybdernum, biotin or pantothenic acid than what you get from your daily food that you eat. You don’t have to worry about

potassium and phosphorous, it is available abundantly in many foods. And in addition the less phosphorous you get in multivitamin the better. It impairs calcium absorption.

Don’t Substitute Food For Multivitamin

Multivitamin is important. But remember multivitamin is not a substitute for a healthy diet and doesn’t provide disease fighting chemicals found in foods! As the name says “supplement” which means it is to supplement your diet and not to replace your diet.

Conclusion:

Now you know what to look for in a multivitamin. So the next time you go to any health food store and ask for a multivitamin don’t just pick up any multivitamin, read the label look for the vitamins and minerals we discussed. Supplement it with a proper healthy diet and workout and stay fit! J

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Click Here to get free supply of MULITIVTAMIN FOR HER. I am always in search of great offers like this one for my readers.

See larger image Universal Animal Pak Sports Nutrition Supplement (Pack of 44) (Health and Beauty) List Price: $51.95 USD New From: $22.14 In Stock Release date July 5, 2006.

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Physiological And Psychological Effects

Caffeine is more known for the jolt it gives us. Caffeine is a CNS [Central Nervous System] stimulant. It is found in tea leaves, coffee beans and chocolate. It is also added in carbonated drinks and some of the energy drinks available in the market and some over the counter medications such as cold remedies, aspirin, diuretics and weight control aids.

Caffeine blocks adenosine, a neurotransmitter that causes a calming effect in human body which stimulates the central nervous system. This causes the adrenal glands to release adrenaline, the “fight or flight” hormone. As a result your pupils dilate, heart rate increases, your muscles tighten up and glucose is released into your blood stream for extra energy. Tada..! You now have that caffeine buzz…

Na na… We are not done yet. Caffeine also increases dopamine, which activates the feeling of pleasure in parts of the brain. Studies show that this contributes to addiction.

So physiologically, caffeine pumps adrenaline which gives more energy, makes you feel alert and increases dopamine production which gives you feel good feeling.  Another espresso, anyone?

Ergogenic Effects

Studies documented ergogenic effects on athletic performance in regard to endurance. In a research those athletes who consumed caffeine prior to their workout showed extended endurance in moderately strenuous aerobic activity. Other studies where elite distance swimmers and runners took part showed increased performance following caffeine consumption.

Though caffeine produced no effect on maximal muscular force. However the same study show findings that suggest caffeine as ergogenic effect on muscle during repetitive, low frequency stimulation.

Caffeine’s positive effect on athletes have been documented so much that the Olympic Committee placed a ban leading to disqualification of an athlete with urinary limits exceeding 12 mg/ml, which is equal to 600 to 800 mg of caffeine or 4 to 7 cups of coffee consumed over 30 minutes period would be enough to exceed this level which can cause disqualification. Even The National Collegiate Athletic Association has a similar limit, set at 15 mg/ml.

Coffee As A Pre Workout Drink.

In a recent Canadian Study published in the Journal of Applied Physiology. A group of nine men participated in five trials. They consumed one of the following sixty minutes prior to each run:

• A placebo
• Caffeine Capsules
• De- caffeinated coffee with caffeine added
• Regular coffee

Performance times were up to 10 times longer in subjects using the caffeine capsules, with no differences in times among the other trials. Since the level of caffeine absorption was similar during the caffeine trials, researchers concluded something in the coffee itself that interferes with caffeine’s performance-enhancing effects. This makes sense considering that there are literally hundreds of compounds dissolved when coffee beans are roasted, ground and extracted. Results of this research suggest that if benefits of caffeine on endurance times are desired, caffeine capsules work better than coffee.

Caffeine And Creatine Supplementation

Creatine is known as its consistent eregogenic effects. Research show that caffeine can actually blunt creatine’s effect. Thus it is recommended to individuals who load creatine to refrain from caffeine use or else it may counteract any effects of creatine.

The Downside Of Caffeine

Despite of many positive effects of caffeine there are few negative effects too. As we discussed caffeine stimulates central nervous system and this can cause restlessness, irritability and headaches. Caffeine increases your heart rate and blood pressure. Our body adapts everything very quickly, so after a certain period of time you need to increase caffeine dosage to see the same desired results. Certainly, having your body in a state of hormonal emergency all day long isn’t very healthy.

Caffeine is also a diuretic which means it will dehydrate you by causing a loss of fluid. This is something which is not advisable at any cost. Another problem of caffeine is its effect on sleep. Caffeine’s half-life in human body is somewhere around six hours. Which means if you consume a big cup of coffee containing 200 mg caffeine in it at 4PM, after 6 hours i.e. at 10PM you have about 100 mg in your body and at 4AM you still have 50 mg in your system. You might be able to sleep but you may not get the benefits of deep sleep.

Conclusion:

So after seeing the good and the bad of caffeine the question arise “should I consume caffeine or not?” The American Heart Association says that moderate coffee consumption i.e. one or two cups per day is acceptable and doesn’t seem to be harmful for most people. Anything in excess is harmful. And if you want to start using caffeine as a supplement for fitness whether it’s for weight loss or for endurance. I would suggest that 200 mg prior to aerobic workout show good results. Cycle it like any other stimulant which means consume it for 4-8 weeks then discontinue it for 2-4 weeks. This way your body will not get addicted and you will see the same results without increasing its intake. Always drink more water when you on caffeine. Individuals with medical problems should always consult a doctor before starting any supplement. So before you add caffeine in your supplement list I would suggest you to consult your doctor first. Precaution is always better than cure. Never take chances when it’s about fitness.

See larger image Prolab Caffeine, Maximum Potency, 200 mg, Tablets, 100 tablets (Health and Beauty) List Price: $10.99 USD New From: $4.75 In Stock Release date December 13, 2007.

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Whey concentrate its biological value is 108
Whey isolate the best quality bio value 158
Whey hydrolyzed
Whey peptides [peptides are pre digested protein]

So I would suggest Whey isolate in the morning when you wake up and post workout [with water] as these are the time when your body is in Catabolic state and your muscles require protein as soon as possible. And best brand as far as I know is “Natures best Isopure” another brand is also their “ultimate nutrition iso sensation:” And recently Optimum Nutrition launched new product “Hydrolyzed Whey”

And during day time you can have a blend of protein i.e. Casein, egg, whey concentrate whey isolate etc, So that your body gets enough amino acids at a regular interval coz biological value of all these protein types is different. And as far as I know “BSN syntha6″ is the best one, if you are looking for something which cost a bit less than opt for “Optimum Nutrition Pro complex gainer”

And there are no side effects if you take any of these protein supplements. At times what people do is once they start using these supplements they start skipping meals which I don’t recommend. As the name itself says “supplement” it’s just to supplement your diet and not to replace it. So don’t replace whole food with supplements. In today’s time we all are busy working and don’t get enough micronutrients in our diet so it is advisable to supplement yourself.

Always do some research before starting any diet program or supplements.  Supplement dealers out there in the market are not the right person to consult and decide which supplement you should use. Consult your doctor or a nutritionist before starting any diet plan or supplement.

See larger image Nature's Best Low Carb Isopure, Dutch Chocolate, 7.5-Pound Tub (Health and Beauty) List Price: $160.00 USD New From: $83.42 In Stock Release date March 10, 2008.

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Human body is a wonderful piece of biological machinery. Our body is much smarter then we think. When we inject any exogenous substances such as alcohol, drugs, supplements etc. Our body starts reacting and builds tolerance against it. And as the days passes you need to consume more and more of the substance to get the desired result.

Human body is full of receptors which have the ability to bind to specific receptor agonists and antagonists. Receptor agonists activate the receptors. Antagonists do the opposite of agonists. Excess of anything results to burnout which can cause myriad problems. So anything in excess and abuse of a substance is a no-no.

CREATINE CYCLE.

Creatine is very popular among bodybuilders. Creatine is a supplement by which your body will accustomed to it. To see similar gains you should cycle creatine. I have seen many bodybuilders who think that if they will stop using creatine they will lose their muscles so they continue using creatine round the year. Which leads to no results. There are different ways bodybuilders use to cycle creatine.  I will mention few here:

1. Loading Phase: 20 Gms for 5 days. [5 Gms X 4 times]

And 5 Gms everyday for the next 7 weeks and 2 weeks off.

2. 10 Gms after work out every day for 6 weeks and two weeks off.

3. 5 Gms after workout every day for 8 weeks and then two weeks off.

Now as you know few ways you can try any of this and stick to the one which gives the best result to you. I have mentioned the three ways which I have seen gives the best results you might find few more ways.

CYCLING THERMOGENICS:

Thermogenic is famous for its fat burning property. It makes you alert in your workout. In case you don’t know thermogenics drain the adrenal glands. The more you will use thermogenic the more it burns your adrenal glands. Now if you are thinking how you will come to know that your adrenal glands are burned out, there are few symptoms by which you can come to know that your adreanal glands are burned out. If you feel lethargic and get headaches when you are not taking thermogenics, then there is a possibility that your adrenal glands are burned out. To repair that you should stop intake of all the stimulants from your diet and supplement stack. Supplement yourself with Vitamin B5 and Siberian ginseng. The initial days are always difficult because you may get the urge of taking thermogenics. Follow this for a few weeks to repair your adrenals. So that once your adrenals are repaired and next time you take thermogenics you get the same result as you get for the first time.

To keep your receptors from desensitizing, you need to cycle thermogenics.

See larger image Hydroxycut Hardcore X, 210 Liquid Capsules Bottle (Health and Beauty) List Price: $99.99 USD New From: $34.95 In Stock

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After water, tea is the most widely consumed beverage on earth. So, can tea actually help you lose weight and achieve your ideal body?

It is easy to incorporate tea into your diet. In fact, one of the best thing about Chinese weight loss tea is that you are adding something rather than subtracting something from your diet.

The Chinese weight loss tea works by acting as a metabolic stimulant. It helps your body to burn more calories and fats by increasing bodily functions. Because it has only four calories a serving, you will not be gaining any weight when you drink tea of any kind. However, when you drink Chinese weight loss tea, you take in phenols which helps to burn fat and decrease blood cholesterol levels.

Chinese tea that helps you lose weight will have up to 70 percent oxidation. This speeds up your metabolism and activates enzymes to let you burn fat.

If you are drinking Chinese tea with the intention of loosing weight, you must drink it at least two times a day. The rest of your diet should be healthy as well. You should include some physical activity in your daily regime as well.

Tea must be grown in a region which receives at least 50 inches of water per year. Tea has a growth phase and a dormant phase. When the new tea shoots emerge as the weather begins to warm, the plant can be harvested. All types of tea comes from the same plant and is harvested in the same way.

But it is the drying process that gives some teas their special weight loss effects. There are some teas that are dried for up to 100 years! (That is long term planning!)

Most of the tea plant evaporates in the drying process. Most of the time, the drying process involves baking the tea leaves.

After the tea is dried, there may be a final process known as curing which gives tea its great flavor.

Chinese weight loss tea is oxidized for two to three days and is known as blue tea or semi-oxidized tea. It tends to taste more like green tea than black tea.

Chinese weight loss tea is best prepared with very warm, but not boiling, water. You can brew this tea several times from the same leaves. The taste actually improves with each brewing. It is common to steep the tea up to five times and the consensus is the third brewing is best.

If you want to get skinny, one of the tools at your disposal is Chinese weight loss tea.

See larger image Bigelow Chinese Oolong Tea, 20-Count Boxes (Pack of 6) (Grocery) List Price: $19.20 USD New From: $14.77 In Stock Release date June 22, 2006.

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