If you have the time, I’d highly recommend watching this video so you understand more about the dangers of all this extra sugar in your food.

And, if you don’t have time for the full version of the video, here’s a really good recap of it from UndergroundWellness:

I came across this infographic about this topic and thought it was worth sharing. Read it over, it’s full of some great information!

Which vitamins should you be taking?

Some of the more interesting numbers:

• Only half of adults in the US take a multivitamin
• Sales for vitamins and supplements have increased 40% over the last decade (which means that way less than half of adults were taking vitamins 10 years ago)

These two points further convince me that not enough people are taking advantage of even a simple multivitamin. Are you one of them?

An EU hearing organised by the Standing Committee of European Doctors and the PA International Foundation heard this March that there is a ‘huge’ shortfall between the recommended and actual intake of Vitamin D (1).

Speaking at the hearing, Kevin Cashman from University College Cork in Ireland said: “Vitamin D deficiency is a huge public health issue and it is estimated that 50-75 per cent of the adult population do not take enough vitamin D,” he said.

“We need to target the at-risk population and take a serious step forward to eradicate vitamin D deficiency.

“This is preventable but it needs an effective and efficient strategy to make it happen.”

Currently, adults are advised to intake 10 micrograms of Vitamin D per day, with the amount rising to 10-15 micrograms for elderly people. The average amount is far lower, however, at just 3-4 micrograms per day (2).

Most of the Vitamin D we need comes from the rays of the sun (3), however skin must be bare and the sunlight direct. This means that people who are not exposed to daylight, who stay indoors or who regularly cover up their skin whilst outdoors are at particular risk of a deficiency. A Vitamin D deficiency can cause a number of conditions including muscle pain or weakness, bone pain, and soft bones in severe deficiencies (4).

Aside from sunlight, Vitamin D is also present in some foods. These include fish and eggs, as well as fortified foods such as margarine and cereals. Vitamin D capsules can also be taken to supplement intake, and are recommended to groups who are at risk of deficiencies, such as pregnant women (5).

References
Parliament.co.uk (24th March, 2010). EU urged to help tackle Vitamin D deficiency. http://www.theparliament.com/no_cache/latestnews/news-article/newsarticle/eu-urged-to-help-tackle-vitamin-d-deficiency/

Parliament.co.uk (24th March, 2010). EU urged to help tackle Vitamin D deficiency. http://www.theparliament.com/no_cache/latestnews/news-article/newsarticle/eu-urged-to-help-tackle-vitamin-d-deficiency/

(1)NHS (17th March, 2010). Vitamin D supplements and flu. http://www.nhs.uk/news/2010/03March/Pages/Vitamin-D-supplements-and-flu.aspx

(2)Patient.co.uk (25th February, 2008).Vitamin D deficiency. http://www.patient.co.uk/health/Vitamin-D-Deficiency.htm

(3)Food Standards Agency (2010). Vitamin D. http://www.eatwell.gov.uk/healthydiet/nutritionessentials/vitaminsandminerals/vitamind

About the Guest Author
Philip Youngwood writes professionally on a number of health topics relating to vitamin supplementation, particularly those featured in the news. Most recently this includes Vitamin D and its importance to the health of the body.

It seems like this is the common thought that a lot of people have. The thing that they don’t seem to understand is that supplements are only part of what you should do to get the body you want. Can they help? Yes! When used right they can help you to reach your goals faster than you would without them.

But before you run out and buy the next hyped up muscle building supplement, you need to make sure that your foundation is set. This foundation should consist of working out intensely and eating a good diet. This is how you use a well-rounded plan to reach your goals rather than relying on the marketing techniques of a supplement company.

Working Out Intensely

Taking a magic supplement alone will not give you the results you want. You need to push yourself in the gym.

We’ve all seen the people that go to the gym and don’t even come close to breaking a sweat or looking like they’re really pushing it. And you’ll notice over time that these people don’t get results either. But if you look at any of the guys that have great physiques working out, you’ll see them straining to push themselves to new levels.

Here’s a great example from MuscleHack:

Notice that he isn’t just casually lifting the weight up and down. He’s working hard to make each rep count.

Working hard doesn’t mean you have to grunt and groan under every rep. In fact, if you do you’re going to annoy a lot of people. But you do need to be pushing yourself to new levels.

There are a lot of intensity techniques out there. Try different ones to see what works well for you, and mix them up from time to time to get a variety. Here are a few examples:

• Supersets
• Slow negative movement
• Drop sets
• etc.

Nutrition – Eating Right

We all know that we need to eat to grow. But it isn’t just a matter of eating calories, you need to be eating the right calories. I read an article from Will Brink once that said that eating extra calories is what will help you gain weight, but the kinds of foods you eat to get those calories will determine what kind of weight you gain (fat or muscle).

Will Brinks Bodybuilding Revealed gives great guidelines on what to eat. The book and forum are worth checking out if you want to get a better handle on this side of things. But for now let’s just say that you need to get your protein from good sources and enough of it to grow. A good rule of thumb is to consume 1-1.5 grams of protein for every pound of body weight. Sticking with good carbs is necessary as well, along with eating vegetables and fruits.

Adding Muscle Building Supplements

Once you have the foundation of good workouts and nutrition in place, that’s when it’s time to consider what kinds of supplements you want to add to help you grow. Using whey protein can help you get the extra protein into your diet. There are also performance supplements like NO2 and creatine that can help you power through your workouts and grow faster, when combined with a good diet and exercise routine.

Not all supplements are created the same. So take some time to do some research to find out which ones are most likely to work, and not just be a lot of hype. Then experiment with different ones to see what your body reacts to. If you want to save money, visit our main site and do price comparisons to find the best deals online.

Growing muscle and building the body you want will take time and dedication. Make this the year that you dedicate to changing your body and life, and do it the right way!

Whey Protein

Protein is the building block of muscle, and if you don’t have enough in your diet you’re going to have a hard time building the muscle you’re after. Whey is a great way to go to make sure you get the amount you need for a couple of reasons: it’s convenient, cheaper than buying a lot of extra meat, comes in a lot of great flavors, and is easily absorbed and used by the body.

Here are a few of the most popular whey protein supplements for you to check out:

• Optimum Nutrition 100% Whey
• BSN Syntha-6
• Muscletech Nitro-Tech Hardcore

Creatine

Creatine has been the most popular supplement on the market for years, and for a good reason! Study after study shows teh benefits of supplementing with creatine. It’s one of those supplements that works for a lot of people.

There are a lot of different types of creatines such as monohydrate, ethyl ester, liquid, ones with transport systems, etc. Your best bet is to go with creatine monohydrate or one that has some extra carbs (transport system) that can help the body absorb it better.

These are some of the most popular creatine products on the market right now:

• EAS Phosphagen
• Dymatize Micronized Creatine
• AST Micronized Creatine

NO2

Nitric oxide supplements are a newer product to come to the market, but a lot of people are seeing great results from it that it is quickly becoming an extremely popular supplement. NO2 increases the amount of blood that flows to your muscles and so can help with nutrient uptake, recovery, and gives you really good pumps during and after your workout. This is one that is worth trying out to see how well it works for you!

Here are a few of the more popular NO2 supplements:

• MRI NO2 Platinum
• Syntrax Nitrous
• BSN NO-Xplode

There are other products that can help you reach your goal to build muscle before the end of the year. They include Glutamine, HMB, ZMA, and weight gainers if you just need to increase your calorie intake.

Do you have a favorite brand or supplement that has helped you to build some extra muscle? If so, please share it in the comments below!

Reaching a fitness goal can be broken up in to 3 main tasks: exercise, nutrition, and rest. Some of us are good at 1 out of 3, others are good and 2 out of 3, and few of us actually do all 3. So what are your weak areas? Let’s look at all 3 really quick and help you figure it out.

Area 1 – Exercise

It seems like this is the one that most people have the least trouble with. Granted, there are some people that simply dread going to the gym, but once you get going and start to enjoy it most people can stick with this one pretty good.

Can you spend some time tweaking your workout routine to get more out of it? Definitely! If this is your weak area there are a few things you can do to make it a strong point:

• Have a schedule and stick to it! Start slow if you have to, but find a schedule that works for you and stick to it.
• Get a training partner. Having someone that has similar goals work along side you can be a great motivator and help.
• Plan ahead of time. If you walk into the gym without a plan you probably won’t accomplish much. Know what you’re going to do before you get in there so you can stay focused.

Area 2 – Nutrition

To be completely honest, this has always been one of my weak areas. It’s just so easy to eat something I really shouldn’t. I’m sure a lot of you feel the same way!

No matter your goal, whether it’s to lose weight or pack on muscle, you’re going to have a hard time reaching your goals if your nutrition is out of whack. Either you are not eating enough, eating too much, or just not eating the right stuff. Here are a few tips to help:

• Figure out your calorie requirements. If you know roughly how many calories you should be eating for your goals you’ll have an easier time planning what you’re going to eat.
• Plan ahead of time. Sound familiar to the 3rd tip for exercise? Well, the principle applies here as well. If you don’t plan ahead you’ll end up eating fast food, which you and I both know is not the best way to go! Pack your food the night before, cook meals ahead of time, make your life easier!
• Get rid of the junk! Chances are you have some food in your house right now that is not going to help you reach your goal. Get rid of it and start fresh! That, or save it for a cheat meal.
• Have a cheat meal from time to time. These should be scheduled, not just when you feel like it. Having a cheat meal gives you something to look forward to when you have cravings.
• Remember it’s more than supplements! I believe that bodybuilding supplements can help you reach your goals, but not if yo don’t have the rest of your nutrition right. Figure that part out first, then look to supplements to fill in the gaps.

Area 3 – Rest

If you don’t take a break from time to time, or get enough rest in between workouts, you’ll find that you’re not reaching your goals. Your body needs time to recover. This is another area that I know I tend to slack off in, mainly by going to bed too late and then getting up too early.

When you get the proper amount of rest you have more energy. We all know it, but we make excuses on a regular basis and stay tired. Here are some ideas to break that cycle:

• Set a curfew and stick to it! Remember when your parents said “Lights out at 10!” Well, do the same for yourself. Let your family and friends know that you go to bed at a certain time. Come up with whatever reason you have to, but if they know they can respect it.
• Be consistent. If you can get your body on a regular schedule you’ll do a lot better. Figure out as regular of a schedule as you can and then stick to it.
• Plan breaks. You should take at least a week off working out every 10-12 weeks that you work out. This will give your body time to fully recuperate and come back stronger for the next round.

So there you have it. Now it’s time for you to take some action. What are your weak areas? What can you do TODAY to fix those areas and become stronger in them? You can do it. I have some work to do myself. So here’s to both of us!

Some of you may have had the goal to have a six pack by this time. But if you don’t, don’t just give up on that goal and stay flabby all summer. Reset your goal and work to have that killer six pack in the next month or two! It’s never too late to make those necessary changes to your plan so that you can get some great results.

Supplements for Leaning Up This Summer

Here are some supplements you can use to help you lean up even quicker:

Creatine Supplements

Not only does creatine help increase lean body mass, but it will give you more energy to power through your workouts as well.

Fat Burners

Using a good fat burner can help you to get a jump on losing some of that extra weight. Hydroxycut is being recalled, but use something like Nutrex Lipo-6x, which has a great track record.

ZMA Supplements

ZMA can help increase testosterone levels which in turn can help to increase your lean body mass.

Whey Protein Supplements

If you’re trying to lean up you’re going to need to increase your protein intake and cut back on the carbs. A great way to do this is by using a good whey protein powder. Personally I like the flavor of some of the Dymatize Elite brand.

Training Considerations

This won’t sound like anything new, but you’re going to need to increase your cardio if you’re going to lean up in the coming months. It’s a good idea to mix up the way you do your cardio as well.

In some cardio sessions do a longer duration at a good pace. It’s not a bad idea to use the ‘Fat Burn’ setting on the cardio device you’re using, then ride it for 30 minutes or so.

At other times, you should also do some HIIT training. Do short bursts of energy, followed by short times of rest. There are a lot of techniques to do this, so find one that works for you.

I hope these tips and supplement recommendations help. Good luck with your goals and let me know how it goes!

Using Muscle Building Supplements

Before you start buying muscle building supplements you need to make sure that you have the other areas of your program in place. If you aren’t consistently working out or eating right, don’t be surprised if you don’t get any results from using these supplements. Body building supplements are meant to be used alongside a good program, not in place of it. So with that said, let’s get to the supplements!

Creatine Supplements

Creatine is by far the most popular muscle building supplement that you can by. And for good reason: it’s also one of the most tested and has been proven to be effective! Creatine naturally occurs in the body and is used to increase ATP production. This means that it gives you more energy to use in the gym!

Creatine supplements have also been shown to enhance muscle size. This is done by helping the muscles to take on more water and become fuller. For this reason you need to be sure to stay well hydrated when using creatine!

You’ll notice that there are a lot of different types of creatine supplements on the market as well. You’ll see things like creatine with transport systems, creatine ethyl ester (CEE), micronized, and others. In the end, the best form of creatine is creatine monohydrate. You can also get micronized creatine monohydrate which a lot of people find works a little better.

Nitric Oxide (NO2) Supplements

This one is more of a new-comer in the body building supplement world, but it is always growing in popularity for it’s ability to give a user a better ‘pump’ after working out. There are other benefits of using this supplement as well.

Nitric oxide is a free form gas that occurs in the body and is used by the body to help the circulation of blood and it is also used in transmitting messages between nerve cells. So by using NO2 supplements you can help to increase blood flow to the muscles. This is where the pump comes from. Also, pushing more blood to the muscles you are helping your muscles to get more nutrients which helps them to grow faster.

When taking NO2 you should start with small doses and increase watching for any possible side effects. This is one of those body building supplements that will cause a different reaction in different people. Overdosing with NO2 can lead to diarrhea, weakness, and nausea. If you feel these side effects you probably need to back off on your dosage amount.

Whey Protein Supplements

It has long been known that protein is the building block of muscles. So if you are looking for the granddaddy of muscle building supplements, this is it. Whey protein supplements have been so popular because it is quickly absorbed by the body. This means more protein to your muscles faster!

The other great thing about whey is that you can get it in so many flavors to mix with other ingredients to make some rather tasty protein shakes. Experiment and find your favorites!

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One of the more popular diets in the fitness industry is how beneficial low carbohydrate diets might be for weight loss. I certainly see the benefits of low carbohydrate diets and think that everyone, regardless of goals, should think about low carb diets as a way of life. I’m not too convinced that these type of diets are the best to burn fat though. I’ve written about how helpful a low carb diet may be to burn fat before but I also think it’s helpful to look at the other side of the coin. What about no carb diets?

If you look at the most popular diets such as the zone diet, the atkins diet, the abs diets and the sugar busters diet you see one common trait. They all almost completely eliminate carbohydrates. Now, I’m not sure why each diet does it their own way but I do know how our body responds to a no carb diet.

Low Carbs Equal Less Fat Loss?

Now I might get some heat for this but it needs to be said. For some people, low carbohydrate diets will wreck their fat loss. Yet they keep hammering away with all types of low carb foods and low carbohydrate approaches because no one will tell them what they need to know.

1. Carbohydrates are the only non-essential nutrient to our body. It’s actually true that we can live off of not eating another carbohydrate for the rest of our life. Now is that easy to do or advisable? No, I don’t think anyone should try it but it is possible. If our body doesn’t need something then why put it in? Just think about that next time you want to eat a bunch of carbohydrates to gain some lean muscle. We don’t need them.
2. Our body can produce about 100 grams of glucose without any carbohydrate intake. This is done through a process called gluconeogenesis where protein is pulled from our body to make the glucose that the brain needs to work. Once we get into ketosis (the body using fat for fuel), we need even less and only about 80 grams of glucose per day for the brain to function.
3. Research has shown that upwards of 80% of glucose that is used for energy during high intensity exercise actually comes from protein breakdown. If you have adequate protein intake then you don’t need to worry about breaking down muscle tissue.
4. Carbohydrates cause blood sugar to rise and spike which lowers growth hormone and IGF-1 causing muscle wasting hormones to rise. When this happens whatever fat and carbohydrate intake that we have will be pushed towards being stored as fat, not muscle.

It’s also important to note that many of these low carbohydrate diet studies are done without supplying their subjects with adequate healthy fat intake, which completely changes our natural hormone environment. Do I completely recommend this approach? It depends on the individual but don’t think you need to just diet with a low carbohydrate diet, change things up.

About The Author

Jimmy Smith, MS, CSCS provides the latest techniques in training and nutrition for fat loss on his website.